April 25, 2025

(ASMR) (no music) (10 hours) Whisper Friday | LMBYTS #1338 | 25th April 2025

(ASMR) (no music) (10 hours) Whisper Friday | LMBYTS #1338 | 25th April 2025
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WEBVTT

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Good morning, Hello, welcome to Jasonnewland dot com. My name's

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Jason Newland. This is whisper let Me buy you to sleep.

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It is fridayy twenty fifth of April two thousand and

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twenty five. So my name's Jason Newland. Please please, please,

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please please please only listen when you can safely close

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your eyes. This is not a replacement for professional therapy

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or professional anything. I'm not very professional, really, am I.

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This is just a middle aged man talking or whispering

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rather in this particular occasion, about whatever. I don't know,

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who knows what's going to come out of my mouth.

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So I do have a Facebook group called Jason Newland's

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Boring Group, and my Hugeube channel is at Jason Newland.

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My YouTube channel is now also a podcast, so you

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can go on there and you can listen to all

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my latest recordings, all six versions of the different ones,

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you know, one without music, five and ten hours of

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our music, and then the one with music and five

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hours with music. Do you have a little look at

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the newspapers? I could help, but yeah, I had to

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read this one. This is the Daily Star. One pound

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ten bens. It costs, but they're proud to love animals.

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Yeah they are. So that deadline is the headline is

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boo b o ah yeah, and it's basically football bosses

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are investigating after a lower league match had to be

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abandoned because I found a a dird in one of

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his shoes. I thought they were going to say on

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the pitch on one of his shoes in one of

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his shoes. Wow, wow, I didn't. It's really weird. Even

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though the headline was there, I just didn't. Is it

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a picture of her the train or his shoe. I

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just thought that maybe the dog had got on the pitch,

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and you know, they had to kind of clean up

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the beach. Someone did a boot in the referees shoe. Wow, okay,

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it doesn't mind being a little bit of when I

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was working in the early nineties. That way is not

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going anywhere weird. Doesn't involve shoes anyway. And there was

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this place where it would just where the toilets were,

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but they were quite quite a large area had a

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color of showers to two or three cubicles for toilets

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because it was like an industrial warehouse place. So people

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there's all these changing rooms and lockers and stuff. So

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I I remember going down there one day and there

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were signs all over the place on doors and the walls,

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like you know, typed out signs saying please do not

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defecate in the showers. I thought, wow, our people were laughing.

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I mean I didn't laugh to start with. And then

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someone explained what the word meant. Oh look, oh no, god,

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that was weird. What is he holding in his hand?

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That's weird? Okay? So I fossilized one hundred and thirty

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million year old and is the oldest ever discovered. The

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remarkably well preserved. They call it hell and for some reason,

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was found in limestone in the press Hill. Scientists say

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is a member of the HEDO my so name, and

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I didn't. I might not have said that, right, It's

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possible it's an extinct group I mentioned. Would you would

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be extinct after that amount of time?

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You?

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I think after one hundred and thirty million years? I

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think it's an official official. Isn't it like you're no

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longer here? Yeah? Bliming long times away from the looks

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fit that very big ends, But then everything's big, isn't

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that When you're magnifier. Trust me, I know about magnifying things.

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So be annoying the and he keep magnifying it's still small.

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Anyway. Oh.

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Comedy legend Jimmy Tarbuck said he tried to swine swipe

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one of King Charles's stylish overcoats during an event at

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Windsor Castle. The eighty five year old scouser says he

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loves the monarch's dress sense. He said, I've met him

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one on twice, once or twice, and he likes a joke.

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I think he's a snappy dresser. As I was leaving

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the shutter the accident, as I was leaving the castle

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last time, he said, you just one thing? I said, yeah,

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your majesty, he said, can I have my ouf gold back?

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He said, oh, I'm sorry. I thought he said I

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could borrow it. BlimE me. Oh it's pruce scrooges. Four

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in ten people in the UK don't offer builders a

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cup of tea. Almost a half of Brits don't offer

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parche to trades people a couple. Yeah, how do they know?

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So here's a weird one. And this is the second line.

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This has happened. A text from a neighbor, Hey, this

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is a wow. One day six this morning, Hey, I

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don't feel good at all. Please try wake me up

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in the morning. If I don't answer at all, please

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call an ambulance. It's not the first time I had

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a similar message to that, So I've just least, I've

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just got up all nice. So I've seen that message,

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called her up and she's woken. She's answered, and she

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said she's okay, just didn't feel well. It's a it's

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a difficult one because if her door's locked, they can't

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get in. Y's I mean, I care, but I just don't.

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I don't know what I'm supposed to do. She needs

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to needs to call an ambulance herself or do something

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while you know, I don't know who knows. I don't

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know what the correct what the right thing is and

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m anyway, she sounds okay, but she's she's she has answered,

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so she's okay. The other one over the fences shouting.

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So that's five in the morning, shouting out loudly. Oh,

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pure bliss. Another stage in had Tale, a musical about

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Paddington Bear is Debert in the West End Paddington. The

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musical launches at the Savoy Theater on November one. Okay,

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this is the British paper and now they're getting lazy.

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It's just said at the Savioy Theater on November one. No, no, no, no,

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we don't do. Come to the cinemas October four, No

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fourth October the fourth or fourth of October. We don't

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do April sixth, No April the sixth th. At the end,

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it might seem a little padentic, but it's it's like

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we're trying to merge countries. You know. I'd like that. Let's

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just have to and the way we talk. After all,

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we did invent the language. Yeah, I didn't invent anything.

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Oh look. It will feature music from a McFly singer

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Tom Fletcher. The third nine year old, said it's not

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to be interested to bring a story of Paddington to

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life on stage. It's beyond exciting and an absolute dream

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come true. So this show has been adapted from books

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by Michael Bond and award winning film. The cast will

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be revealed a delete thing. Gwinef Parlo Paltrow gwinnef Paltrow

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has returned to eating carbohydrates after being on a strict

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paleo diet for years. The Oscar winner, who's also a

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health grew fifty two, says she has become a dick sick.

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I'm a bit sick of the cave man diet, which

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includes fruit, veg lean meats and fish. She said, I'm

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getting back into eating sour dough bread and some cheese there.

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I said it a little pasta after being strict with

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it for a while, a long while. But again, I

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think it's a good template, right, eating foods a whole

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and fresh as possible. I don't think there's a doctor

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that would refute that. I've never been less interested in

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an article in my life. Why do I care what

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she's eated, what she's putting in her dumb dumb out

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there Linda Ivan Gilest ramps up in vivid blue coat

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for a photo shoot, but in a candid interview, the

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legendary model admits she now finds it hard to look

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at herself in the mirror after being permanently watched okay,

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she had some watched plastic surgery, the fifty nine year

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older told Harper's Bizarre magazine, you have to go through

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therapy to like what I see when I look in

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the mirror. WHOA, I don't know what they've done. She

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looks the same to me. Maybe that's what the problem is.

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You know, she went into this into this plastic surgeon's office,

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and I said she, I want to complain. Why you

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want to complain? Why is it, missus evangelistics? I want

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to complain because you've botched up the surgery. But miss but,

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miss mister evangelista, you said you wanted to look how

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you did when you was in your thirties, when you

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was a model, when you was famous. He wanted to

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look the same. Yeah, well we did it. That's not

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how I used to look. It really is. That's how

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you used to look. But I don't look like the

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other models. You never did look like the other models.

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That's why you were.

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Unique, because you had a different look.

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But why am I now shorter? Age? My dear age?

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You've shrunk? Why? Why? Why? It's just age. Things shrink

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when you get older. But what kind of things we

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want to shrink? Not shrink? What do you mean, well,

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my skin's not shrinking. They seems to be get longer.

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What I'll never mind? What about I'll never mind. Let's

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not talk about things. Jason won't like it. Just yourself,

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don't echo me just because you were vain, missus evangelist,

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Did I oh, look m a woman expelled from the

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Magic Circle after pretending to be a man has finally

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been allowed back. Sophie Lloyd was kicked out thirty years

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ago after conning her way past a no woman rule

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by auditioning as an eighteen year old boy the group.

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I was gonna say she still looks like an eighteen

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year old boy. But that's just a joke, because about

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twenty two now the group of band female members deeming

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they couldnt be trusted to keep secrets. Oh wow wow. Sophie, then,

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in her late twenties, fought everyone by donning a floppy head,

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you grant wig glasses, pathetics, and a custom made bodies Wow.

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That's a lot of work to go into it.

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So she weared.

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She wore a floppy head you gran't wig okay, fair

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enough glasses okay, prosthetics, I mean, come on, a custom

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made bodysuit. I wouldn't even know where to get a

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custom made bodysuit, would you?

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I just.

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Mind you no, Remember why someone gave someone? I did

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get one once when I was about early thirties, Well

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my diad thirty I did. Yeah, I got a prosthetic

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like this bodysuit fig because I was really I was really,

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really thin, and I wanted to look bigger. I wanted

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to look overweight, so I wore this for a Halloween party.

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So I've got this like bodysuit thing, big belly and

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big bumber. I'm just wondering though, you know, you know,

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you get the h It's a long time ago, but

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my memory, I don't know. I just it might seem

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a weird, but I don't remember if I took it off.

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Did I ever remember that? Mm hm, So I'm gonna

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have a little look m h m hmmm. Are to

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do not? Okay, there's a few things I have to

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miss out Colossium Colossus gladiators ready for some fight tactics.

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Evidence shows that Roman gladiators really did fight blood thirsty beasts,

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as The Daily Star revealed yesterday. However, that is not

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the only fascinating fact about these feelers fighters. Here Tom

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Stitchbury slips on some spandex oops wrong gladiators to visit

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one of the most brutal chapters in ancient history. I

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don't know grave danger historians wreck in the first gladiator fights,

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stated back to two hundred and sixty four PCE, began

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as a bonkers ritual p oh what Flying spew turned

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heads in a black dress during a photoship shoot for

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Marvel blockbuster Thunderbolts. She looks different The actress twenty nine

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place Yelina Belova in the movie Bow, an undercover team

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of anti heroes, which is out in cinemas next week.

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She was spotted with fellow stars Julia Lewis Dreyfus, Hanna

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John Carmen and Geron Geraldine this one and then during

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vertocol but didn't post, but didn't post with rumor's boyfriend

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Finn Coal, but didn't pose with rumored boyfriend didn't post,

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okay something and being pedantic OCCA. It's called a distinctive look. Facially,

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I really, I think I love her. Sea gulls of

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sharing a popular seaside pursuit be sort in boo, which

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rieks of rotten fish when they eat fish, don't they Yeah,

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you are what you eat. Apparently, I don't know. Residents

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claim they are blighted by droppings from you live at

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the seaside, The seagulls live at the seaside. There's not

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a lot you can do about it. If you don't

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want sea gulls booing everywhere you move away from the

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seaside as simple as that. It's like living in the seaside,

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living near the beach. Oh, fill up there always see

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keep hearing the sea, or moving next to a railway tracks,

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keep hearing the train. Goes by asked we something could

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be done about it? Yeah, move, move somewhere where there's

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not a train but the seagulls. I mean, why would

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there be seagulls? I mean literally is in their name.

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See goals, their goals. I don't know what goals means.

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Let's just this, that's what they do. Okay, let's train

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umb show we let's train the seagulls. Let's put a

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little toilet ant them so they can all fly it

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down and go. And yeah, should do that, because, let's

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face it, if we could poo on the go, we would,

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00:26:48.279 --> 00:26:56.079
wouldn't we. Let's face it, if we were flying and

232
00:26:56.200 --> 00:27:02.640
you could just drop one whenever you want me, technically

233
00:27:02.759 --> 00:27:08.039
we can, but which is not to do most of us.

234
00:27:08.920 --> 00:27:13.039
A spring heat wavers on the way a spring heat wave.

235
00:27:15.960 --> 00:27:19.519
Pretz are said to enjoy a sizzling surprise next week,

236
00:27:20.119 --> 00:27:28.000
which could see the hottest day of the year. There's

237
00:27:28.160 --> 00:27:30.680
lots of hottest days of the year, aren't they as

238
00:27:30.720 --> 00:27:34.759
you start the year, Because as you move into the year,

239
00:27:34.839 --> 00:27:40.759
each day it becomes artist and then as you get

240
00:27:40.839 --> 00:27:43.720
near the end of the year, each day seems to

241
00:27:43.759 --> 00:27:52.920
become the coldest. Forecasters say temperatures could break the twenty

242
00:27:53.039 --> 00:27:58.160
four and the Great recorded earlier this month as the

243
00:27:58.279 --> 00:28:09.440
nation asks basks in a mini heat wave as next week. Though.

244
00:28:10.559 --> 00:28:16.759
BBC weather presenter Darren Bett Darren Bett. Oh, he's my

245
00:28:17.319 --> 00:28:26.759
favorite weather presenter the way. The way. This something. Sometimes

246
00:28:27.480 --> 00:28:29.359
I don't care what the weather is. When I hear

247
00:28:29.480 --> 00:28:32.720
Darren Bett tell me what the weather is, I just

248
00:28:32.759 --> 00:28:37.920
feel good, doesn't matter what it is. Oh, there's a

249
00:28:38.000 --> 00:28:42.400
hurricane coming. Oh, Darren Bett said, there's a hurracon coming.

250
00:28:43.599 --> 00:28:49.759
Oh even sure, everything will be fine. Oh what a tsunami?

251
00:28:50.119 --> 00:28:56.319
Oh Darren Bett. He's also okay then, Darren Bett said it. Oh,

252
00:28:56.319 --> 00:28:58.519
it's fine, It'll all be all right.

253
00:28:59.759 --> 00:29:00.279
He h.

254
00:29:04.599 --> 00:29:06.359
I don't really get caught up in the way, to

255
00:29:06.359 --> 00:29:11.319
be honest. Let's just raining the nuts sometimes get caught

256
00:29:11.400 --> 00:29:19.759
up in the rainbow. There's a look in a deck

257
00:29:19.839 --> 00:29:23.480
of cards. This is fact of the day in a

258
00:29:23.559 --> 00:29:26.160
deck of cards. The King of hearts is the only

259
00:29:26.240 --> 00:29:32.240
king without a mustache. I didn't know that, and I

260
00:29:32.279 --> 00:29:36.440
didn't want to know that, and now I do know it.

261
00:29:38.400 --> 00:29:43.759
What use is that to me? What possible use? Why

262
00:29:43.920 --> 00:29:47.640
have you told me that? Oh no, no, no, no,

263
00:29:48.240 --> 00:29:53.720
I gotta get rid of it. Is it me or

264
00:29:53.799 --> 00:29:58.559
his gray hair is starting to come back into fashion?

265
00:30:01.480 --> 00:30:04.279
And you might be thinking what you're talking about, we're

266
00:30:04.279 --> 00:30:12.240
talking about juice and group. I've noticed that I've seen

267
00:30:12.400 --> 00:30:23.000
females allowing great like at an early age, allowing great

268
00:30:23.039 --> 00:30:31.480
to come through. And there was a time there was

269
00:30:31.680 --> 00:30:39.400
rare to see anyone with gray hair under the age

270
00:30:39.440 --> 00:30:46.519
of like seventy. Do you think it's because of some

271
00:30:46.599 --> 00:30:51.519
of the younger people coloring their hair gray on purpose,

272
00:30:52.759 --> 00:30:58.079
not realizing what insult that is the people that have

273
00:30:58.160 --> 00:31:03.880
no choice. You could die, Yeah, though, Jack and jet

274
00:31:04.319 --> 00:31:08.880
you could die hair, make it nice and black jet

275
00:31:09.000 --> 00:31:13.480
black hair. No one had noticed nodeed know that it

276
00:31:13.599 --> 00:31:18.079
was dyed. They just think that you naturally had a

277
00:31:18.240 --> 00:31:26.319
black jet black hair and like gingerish eyebrows. No no

278
00:31:26.400 --> 00:31:31.799
one would notice. Oh, I've known two people like that.

279
00:31:34.640 --> 00:31:43.039
There was the community I used to know, so I

280
00:31:43.119 --> 00:31:47.000
never knew how old he was. He was louder than

281
00:31:47.119 --> 00:31:51.000
me and didn't know it, but he was sorry energetic.

282
00:31:51.319 --> 00:31:56.759
He's like you wouldn't know. And he had jet black hair,

283
00:31:59.440 --> 00:32:01.839
all right, you believe that was his colored hair, and

284
00:32:01.920 --> 00:32:07.599
maybe it was to start with. I think when he

285
00:32:07.640 --> 00:32:11.960
got to about fifty or fifty five or whatever, he

286
00:32:12.039 --> 00:32:21.440
decided to just let it be natural. And I remember

287
00:32:21.480 --> 00:32:26.039
seeing him come up because there was a snowy day

288
00:32:26.440 --> 00:32:29.759
the first time I saw it, and he didn't dye

289
00:32:29.759 --> 00:32:37.880
his hair and snowing, and I couldn't see his head

290
00:32:39.680 --> 00:32:45.480
like pure white. It looked like he just had a

291
00:32:45.640 --> 00:32:55.480
snow snowball in his head. I'm trying to figure out

292
00:32:55.480 --> 00:32:59.079
whether or not that makes any sense at all. Doesn't

293
00:32:59.119 --> 00:33:05.160
really does it? Does it matter? And no, I don't

294
00:33:05.200 --> 00:33:12.759
think it really matters. Two for one from seventy pound

295
00:33:14.000 --> 00:33:23.680
with singles? Why do they have a competition's advert with

296
00:33:24.880 --> 00:33:29.119
you know, really big writing two for one from seventy

297
00:33:29.200 --> 00:33:34.319
pound and then the rest is tiny writing And I

298
00:33:34.319 --> 00:33:40.799
can't even see what it says. And it's a big

299
00:33:40.839 --> 00:33:47.319
advert that I had room for long for larger writing.

300
00:33:48.240 --> 00:33:51.200
Let me guess it's because they want people to struggle

301
00:33:51.279 --> 00:33:56.920
to read that and think, oh, yeah, I need to

302
00:33:56.960 --> 00:34:06.039
get some glasses. Damn. Then people playing with my emotions

303
00:34:06.759 --> 00:34:14.000
all dogs kick up a stink. What's this about? Having

304
00:34:14.079 --> 00:34:17.480
to carry boobags? Is the thing that dog owners wished

305
00:34:17.519 --> 00:34:25.239
they had known more about before getting their bed a robbin.

306
00:34:26.320 --> 00:34:31.360
Sixty eight percent described the first few months of ownership

307
00:34:31.519 --> 00:34:37.360
as a crash course in canine chaos. A boocher developed

308
00:34:37.440 --> 00:34:42.360
selective hearing, and shit in a massive, massive amount of fur,

309
00:34:43.800 --> 00:34:51.519
also high up on the list of surprises. Yeah, this

310
00:34:52.400 --> 00:34:59.800
selective hearing is very it's very funny, but it's true.

311
00:35:01.559 --> 00:35:08.960
Carrying boobags is It's just one of those things that

312
00:35:09.400 --> 00:35:17.960
because I used to get boobags for for Luke, for

313
00:35:18.840 --> 00:35:28.199
what's his name, Loki, and when I got Vinny, I'd

314
00:35:28.440 --> 00:35:32.880
start buying them for myself, not for him rather. And

315
00:35:36.039 --> 00:35:38.480
the one thing I learned very early on.

316
00:35:40.039 --> 00:35:41.440
M is.

317
00:35:42.920 --> 00:35:46.239
Don't just grab a graber A lot of that, you know,

318
00:35:46.440 --> 00:35:50.000
just don't put them in your pocket and then when

319
00:35:50.039 --> 00:35:52.679
your talk does a boo to try and open them

320
00:35:52.719 --> 00:36:00.199
up outside. I don't do that, and most people woul

321
00:36:00.199 --> 00:36:07.880
seemed to do that. It's hard work. I prepare them.

322
00:36:07.960 --> 00:36:11.880
So I opened the bag, put the me inside down

323
00:36:13.639 --> 00:36:18.599
and trying to have in my pocket maybe four, three

324
00:36:18.719 --> 00:36:23.840
or four bags, and then when I need one, I

325
00:36:24.039 --> 00:36:26.440
just take out my bag, put it on my hand

326
00:36:26.559 --> 00:36:35.559
and it's ready, rather than struggling to open up in

327
00:36:35.639 --> 00:36:43.639
the wind. It just means that sometimes because stick can

328
00:36:43.679 --> 00:36:48.159
be very fussy, I'm walking around with this boot bag

329
00:36:48.239 --> 00:36:52.559
in my hand, like but I like the world's worst

330
00:36:52.719 --> 00:37:08.920
Vntoliquust the enemy cat lovers. Apparently we feel that no

331
00:37:08.960 --> 00:37:13.840
matter how many scratching posts they bore, furniture is still

332
00:37:14.320 --> 00:37:22.840
fair game. Yeah, I don't think cat's cared. They're gonna scratch.

333
00:37:22.880 --> 00:37:28.119
They're gonna scratch. Every bet comes with their own quirks

334
00:37:28.599 --> 00:37:32.679
and they can take a bit of getting used to. Yeah,

335
00:37:32.840 --> 00:37:39.360
vinnye's where we're in the park. Vinnie's got He's got

336
00:37:39.519 --> 00:37:45.920
three friends, like three really like close friends that he

337
00:37:46.079 --> 00:37:55.280
likes to play around, play with this Archie, Noodles and Charlie.

338
00:37:56.840 --> 00:38:00.559
So he doesn't see Charlie very often, doesn't seem Noodles

339
00:38:00.639 --> 00:38:04.480
very often, sees Archie probably more than any of the others,

340
00:38:05.760 --> 00:38:11.199
but he loves them. Noodles is a poodle, Archie is

341
00:38:12.400 --> 00:38:18.199
some tiny little dog, and Charlie is a little bit

342
00:38:18.239 --> 00:38:24.519
pick up, but still little, probably slightly bigger than Vinnie,

343
00:38:24.599 --> 00:38:30.719
but Vinnie's tiny Innie. And they like to dance and cuddle,

344
00:38:30.840 --> 00:38:35.000
and he does that of all of them, but with Charlie,

345
00:38:35.039 --> 00:38:38.639
he actually dances. They got on all fours and put

346
00:38:38.719 --> 00:38:44.400
their arms over each other shoulders and dance together, and

347
00:38:44.599 --> 00:38:52.360
there's a real love there. It's just, yeah, I've seen him.

348
00:38:52.440 --> 00:38:56.760
I saw Charlie yesterday, saw him last week as well,

349
00:38:57.440 --> 00:39:00.840
so he's actually seen them a little bit more now

350
00:39:00.880 --> 00:39:02.960
that the weather's a bit well, now that he's lighter

351
00:39:02.960 --> 00:39:10.239
in evenings, and that they both got leads on because

352
00:39:10.280 --> 00:39:13.920
he can't trust Charlie to come back, and I know

353
00:39:14.079 --> 00:39:19.400
I can't trust any to come back. And he's chasing

354
00:39:19.400 --> 00:39:23.679
a flying which is not really why I wanted to

355
00:39:23.679 --> 00:39:26.199
be doing it. At five in the morning, I was

356
00:39:26.280 --> 00:39:39.039
now six. I thought he was asleep. I can't see

357
00:39:39.039 --> 00:39:44.239
the fly. I feel like I can hear the flying.

358
00:39:46.960 --> 00:39:51.280
I can hear the fly buzzing, I can't see it,

359
00:39:52.880 --> 00:39:57.199
which is very strange. I don't quite know what's going on,

360
00:39:58.840 --> 00:40:03.079
but he's chasing it. I's gone back to bed now.

361
00:40:05.760 --> 00:40:07.840
He has literally just jumped on the bed. He's gone

362
00:40:07.880 --> 00:40:11.440
into the bedroom, heard him jump on the bed and

363
00:40:11.519 --> 00:40:15.440
he's gone back to sleep. Sad enough, he's going to

364
00:40:15.519 --> 00:40:23.159
break or look. The countryside pad is being built to

365
00:40:23.320 --> 00:40:28.880
encourage links to breed the world would trust is creating

366
00:40:29.039 --> 00:40:31.280
an enclosure for the big cats to live in.

367
00:40:36.199 --> 00:40:45.800
Okay.

368
00:40:46.679 --> 00:40:51.440
Ah, Yeah, I don't know if I would like to

369
00:40:51.480 --> 00:40:58.559
see anything like that in the wild. Yeah. If I

370
00:40:58.599 --> 00:41:06.280
was climbing up side mountain in the UK Okay, meek alimbing,

371
00:41:06.320 --> 00:41:08.239
I'm a mountain, It's probably not going to happen. But

372
00:41:12.199 --> 00:41:18.400
just imagine coming face to face with this thing, a

373
00:41:18.639 --> 00:41:35.599
huge cat. No, no thanks, no shoplift. Okay. Shoplifting is

374
00:41:35.639 --> 00:41:40.719
here to record high, with cops recording half a million

375
00:41:40.760 --> 00:41:46.280
offenses for the first time. Five hundred and sixteen and

376
00:41:46.280 --> 00:41:51.159
seventy one shoplifting offenses were locked by forces in England

377
00:41:51.199 --> 00:41:57.960
and Wales last year. Excellent. So thirty five years of

378
00:41:58.119 --> 00:42:05.360
sky eye, so that will be the the telescope in space.

379
00:42:06.440 --> 00:42:11.079
The butterfly Nebula spreads its wings in a jaw dropping

380
00:42:11.280 --> 00:42:22.199
photo marking the thirty fifth anniversary of the Hubble space telescope.

381
00:42:22.840 --> 00:42:29.559
Another image shows the mighty Messier one hundred spiral galaxy

382
00:42:29.960 --> 00:42:36.199
in all its glory. Sean don my Goal gold Man

383
00:42:36.760 --> 00:42:42.400
of NASA said Hubble opened a new window to the universe.

384
00:42:43.519 --> 00:42:53.000
It's stunning imagery in star inspired people. Don't they have

385
00:42:53.119 --> 00:42:58.239
anything more up to date though, I'm just guessing that

386
00:42:58.440 --> 00:43:03.599
the telescopes now would be more powerful than the once

387
00:43:03.719 --> 00:43:09.800
thirty five years ago, unless they just upgrade it, which

388
00:43:09.840 --> 00:43:17.079
would make sense. This is a weird story. I saw

389
00:43:17.159 --> 00:43:21.440
this last night. Chinese sent three astronauts to its own

390
00:43:21.519 --> 00:43:25.280
space station in its bit to build a nuclear power

391
00:43:25.360 --> 00:43:36.599
station on the Moon. Okay, yeah, I'm not quite sure

392
00:43:39.320 --> 00:43:45.199
what's going on there. That guy Heroes sent off yesterday

393
00:43:45.280 --> 00:43:51.360
before boarding the Shenzau twenty spacecraft on a long march

394
00:43:51.719 --> 00:43:57.920
to f rocket. China's two hundred and eighty miles high

395
00:43:59.000 --> 00:44:06.639
Tiang Heavenly Palace station is a third of the size

396
00:44:06.679 --> 00:44:13.559
of the International Space Station and thirty miles higher. China

397
00:44:13.639 --> 00:44:17.360
said the launch was a complete success and the crew

398
00:44:17.880 --> 00:44:25.760
who will conduct experiments are in good condition. Its space

399
00:44:25.920 --> 00:44:31.280
program is focused on building a lunar nuclear plant to

400
00:44:31.480 --> 00:44:41.239
power a research station is planning with Russia. Space chief

401
00:44:41.559 --> 00:44:47.119
Wu Wyren and Russia had a natural advantage when it

402
00:44:47.199 --> 00:44:51.880
comes to nuclear power plants. Especially sending them into space.

403
00:44:53.280 --> 00:44:59.119
He said, it leads the world is ahead of the US.

404
00:45:00.039 --> 00:45:02.840
I think that he hopes Russia and China can send

405
00:45:02.840 --> 00:45:16.960
a nuclear reactor to the Moon. I don't know. I

406
00:45:17.039 --> 00:45:22.320
don't know. I don't know about that. I don't know

407
00:45:22.719 --> 00:45:23.400
enough about it.

408
00:45:24.320 --> 00:45:24.760
I just.

409
00:45:26.599 --> 00:45:30.079
This part of me thinking, just leave the moon alone.

410
00:45:30.519 --> 00:45:36.480
What's the moon done to you? Within another thinking like, wow,

411
00:45:39.840 --> 00:45:45.519
we've been able to We traveled to the Moon and

412
00:45:45.639 --> 00:45:47.920
it didn't seem to really want to go back very often.

413
00:45:48.440 --> 00:45:54.960
There wasn't a lot there. But we need the moon.

414
00:46:00.039 --> 00:46:04.119
I mean, apparently the moon affects the oceans. That's what

415
00:46:04.239 --> 00:46:11.239
happens at the Moon. I don't know, decides to move away.

416
00:46:12.000 --> 00:46:16.400
Do we lose all our erosions? I don't know really,

417
00:46:29.280 --> 00:46:33.480
So criminals could be called red green handed by new

418
00:46:33.599 --> 00:46:37.559
tech that can spy if they fired a gun. The technique,

419
00:46:37.599 --> 00:46:44.159
developed by Dutch boffins converts lead particles led by a

420
00:46:44.239 --> 00:46:52.760
gun shot into visible green light. Amsterdam police bent van

421
00:46:53.480 --> 00:47:02.159
crawling again said these I'm sorry these find I just

422
00:47:02.320 --> 00:47:07.559
know this is the Daily Star. They do everything they

423
00:47:07.639 --> 00:47:12.039
can to find a name that might have different meanings

424
00:47:12.079 --> 00:47:17.079
in the UK. These findings provide valuable pieces of the

425
00:47:17.159 --> 00:47:28.039
puzzle when reconstructing and shooting. I think anything that catches

426
00:47:28.119 --> 00:47:33.000
people's a good thing. But ideally when heed prevenging, baby,

427
00:47:34.440 --> 00:47:38.920
it's all look it is a rusty World War One

428
00:47:39.039 --> 00:47:44.800
gun was discovered by work is dicking up a drive

429
00:47:46.920 --> 00:47:53.239
The revolver, believed to be a Webley MKAV one thirty

430
00:47:53.239 --> 00:48:01.000
eight and was still was found with live rounds. Wow.

431
00:48:03.480 --> 00:48:11.840
Stunned landscapers unearthed a house in ramscate Ken. I wonder

432
00:48:11.880 --> 00:48:17.800
how many other people got rid of stuff like that

433
00:48:20.800 --> 00:48:24.199
over the years. Just think about it. It's a good

434
00:48:24.199 --> 00:48:32.000
place to hide stuff, isn't it. The driveway concrete stuck it.

435
00:48:32.199 --> 00:48:39.880
Just stick stuff in there. As long as you live there,

436
00:48:40.199 --> 00:48:46.400
stay living there. No one's going to dick up the driveway.

437
00:48:48.360 --> 00:48:56.480
BlimE me. It's interesting. Just they're showing the picture. Wonder

438
00:48:56.519 --> 00:49:01.079
how many of them there are around the country, around

439
00:49:01.079 --> 00:49:05.440
the world. How many driveways with some weird stuff in

440
00:49:07.599 --> 00:49:11.800
I'm pretty sure when my dad built the driveway in

441
00:49:11.920 --> 00:49:18.719
our family own, I know a put like bricks and

442
00:49:19.519 --> 00:49:23.960
that kind of stuff underneath the concrete, like as a foundation.

443
00:49:27.639 --> 00:49:31.000
I think that's my memory of it. I might have

444
00:49:31.079 --> 00:49:51.159
it wrong. Yeah, that cared and I'm just thinking of

445
00:49:51.199 --> 00:49:57.400
the bastard. Then Pothole's Dad game for a laugh. A

446
00:49:57.519 --> 00:49:59.960
dad fed up with a state of the of the road,

447
00:50:00.039 --> 00:50:04.719
It's decided to protest by creating a nineteen eighty stars

448
00:50:04.760 --> 00:50:12.039
as simplistic a video game. Gary Fenton, Hi Gary invented

449
00:50:13.800 --> 00:50:20.039
Hertfordshire Potholes, which is inspired by early computer consoles and

450
00:50:20.199 --> 00:50:27.079
challenges drivers to avoid the holes as well as oncoming traffic.

451
00:50:28.519 --> 00:50:33.840
The fifty two year old he looks very young for

452
00:50:33.880 --> 00:50:39.480
fifty two. The fifty two year old well well win

453
00:50:40.480 --> 00:50:46.760
Hearts of well winn Arts said he decided to act

454
00:50:46.920 --> 00:50:52.239
after reading the chat on a Facebook group. He said,

455
00:50:52.960 --> 00:50:57.079
and fed up with hitting a bartholes that cash you

456
00:50:57.320 --> 00:51:02.519
got a QM I damage all the time, or having

457
00:51:02.599 --> 00:51:10.000
to swerve around them to how like these dangers? I

458
00:51:10.199 --> 00:51:16.960
created a parody game which may exaggerate the situation, but

459
00:51:17.159 --> 00:51:21.440
make a very clear point of how neglected our rules are.

460
00:51:22.920 --> 00:51:32.159
Holes have noticeably gotten more numerous and larger in recent years.

461
00:51:31.760 --> 00:51:36.000
As a driver of thirty four years, I've never seen

462
00:51:36.119 --> 00:51:52.000
it so bad. Okay wah. Jem mccollins says she is

463
00:51:52.199 --> 00:51:56.440
helping the NHS to save cash by losing weight with

464
00:51:56.559 --> 00:52:03.760
a trendy mountjority, but the downy start began using a

465
00:52:03.840 --> 00:52:08.360
diabetics medication this year, she said, I've lost so much

466
00:52:08.440 --> 00:52:11.559
weight you wouldn't believe it. It's the only thing I've

467
00:52:11.599 --> 00:52:14.320
managed to lose weight on without putting myself on a

468
00:52:14.400 --> 00:52:21.119
stressful diet. It is read that Luci area life Changing

469
00:52:21.639 --> 00:52:25.360
to help people who are overweight. I feel so much

470
00:52:25.440 --> 00:52:30.119
happier in myself. I feel a million dollars. She added.

471
00:52:30.519 --> 00:52:34.480
I think I'm actually safe in the NHS. I won't

472
00:52:34.480 --> 00:52:38.679
be going to the NHS with an obesity related illness,

473
00:52:39.239 --> 00:52:47.280
so I won't be putting any strain on it. Sorry,

474
00:52:47.400 --> 00:52:52.440
I'm just thinking about her car. The car wheels are

475
00:52:52.440 --> 00:52:56.960
going to last longer as well and the suspension. I'm

476
00:52:57.000 --> 00:53:02.400
loving life, honey, she says. But Jama said that it's

477
00:53:02.440 --> 00:53:06.800
a shame, shame, shame, shame. I had to wait and

478
00:53:06.960 --> 00:53:13.559
I was forty four. But this is life changing, she added,

479
00:53:14.800 --> 00:53:20.280
I feel so much better and free. Uh, but inessex

480
00:53:20.559 --> 00:53:24.480
we because I mean essex. You know, I feel free

481
00:53:24.519 --> 00:53:29.559
as a person to concentrate on other stuff because because

482
00:53:29.559 --> 00:53:34.159
I'm in ssex. In essex, I'm not constantly thinking about

483
00:53:34.239 --> 00:53:43.280
food in Essex. Now Insex, those weird. I hear because

484
00:53:43.280 --> 00:53:45.519
I live in Essex and I hear people talk about

485
00:53:46.360 --> 00:53:49.480
Yeah when you're Insex, we do it this way like

486
00:53:49.920 --> 00:53:54.039
in six we like to eat. Yeah, we everyone likes

487
00:53:54.079 --> 00:53:58.159
to eat in Essex. U Easter we we celebrate you

488
00:53:58.199 --> 00:54:02.519
know you eat Easter X to people? Yeah, everyone does

489
00:54:02.599 --> 00:54:06.920
that well in the UK. Anymore I have done about

490
00:54:06.920 --> 00:54:11.840
other countries. Apparently Easter isn't already a big thing in

491
00:54:11.880 --> 00:54:17.639
other places. What the I mean the Easter egg giving?

492
00:54:18.000 --> 00:54:25.840
I mean chocolate eggs, not Easter itself. I what this is?

493
00:54:25.920 --> 00:54:40.960
More about that poo in the shoe story? Okay, less

494
00:54:41.039 --> 00:54:47.519
of a look? Security and the festival is in need

495
00:54:47.559 --> 00:54:55.920
of education? Was this Glastonbury stereophonics of raised downs over

496
00:54:56.000 --> 00:55:00.760
security at the summer's huge kicks the band? This third

497
00:55:00.920 --> 00:55:05.320
LP is called just Enough Education to Perform kick Off

498
00:55:05.400 --> 00:55:12.920
a European tool this weekend, commonly culminating in an Isle

499
00:55:12.960 --> 00:55:23.039
of Wight festival, Kelly Jones said, it's like huge crowds

500
00:55:23.079 --> 00:55:27.559
of people. You know, it's very hard to manage that,

501
00:55:27.920 --> 00:55:33.079
you know, especially these days. You know when people are

502
00:55:33.719 --> 00:55:39.000
just taking security jobs. You know when stuarding jobs. You know,

503
00:55:40.079 --> 00:55:44.280
just kids. You know, they just don't really give a pool.

504
00:55:44.800 --> 00:55:48.639
You know, they just got to tag around the neck

505
00:55:48.760 --> 00:55:54.400
and they're not trained to do anything for real really,

506
00:55:54.920 --> 00:56:00.320
you know. So Kelly saw at first hand and go

507
00:56:00.440 --> 00:56:05.679
wrong when he stood next to no Gallagher during an

508
00:56:05.719 --> 00:56:11.400
infamous on stage attack at a Toronto festival in two

509
00:56:11.400 --> 00:56:17.920
thousand and eight. Noel Gallagher was knocked over by a

510
00:56:18.039 --> 00:56:21.079
man and ended up all blind.

511
00:56:21.119 --> 00:56:21.199
Me.

512
00:56:33.719 --> 00:56:48.360
I don't know Britain's I'm just looking at this say

513
00:56:48.400 --> 00:56:52.679
if there's anything in it. Jesse's living her best life,

514
00:56:53.360 --> 00:56:57.280
back to her unfiltered best. Jesse J is unleashing a

515
00:56:57.440 --> 00:57:03.960
too pronged popp Attack comeback rather the Essex Warbler. Now

516
00:57:04.320 --> 00:57:10.599
Warbler has dropped neo soul ballad No Secrets today, her

517
00:57:10.639 --> 00:57:16.119
first release in four yars, but she intends to follow

518
00:57:16.159 --> 00:57:20.079
it up quickly with a proper single, Living My Best

519
00:57:20.119 --> 00:57:28.039
Life on May sixteenth. Produced by Ryan Debda. No Secrets

520
00:57:28.119 --> 00:57:31.000
is an open invitation into the eyes and loads of

521
00:57:31.119 --> 00:57:37.519
Jesse J's life over the past few years. It's cool.

522
00:57:40.719 --> 00:57:43.639
It's all about the money, money, money, It's all about

523
00:57:43.639 --> 00:57:57.639
the money. Coming with a coup of prits still sip

524
00:57:57.719 --> 00:58:00.599
tea to relax, just like the keep car and carry

525
00:58:00.639 --> 00:58:04.400
on wartime spirit six and ten of us make a

526
00:58:04.519 --> 00:58:08.599
brood to calm down, says a report releasing ahead of

527
00:58:08.679 --> 00:58:21.239
the eightieth anniversary. Something okay, youself conscious, cheese on top.

528
00:58:23.000 --> 00:58:26.199
I'm not going to border. I'm just going to see

529
00:58:26.639 --> 00:58:46.079
is let's get how weird? Okay, right as you want

530
00:58:46.079 --> 00:58:51.920
to look? See what my star signs say. So virgin,

531
00:58:52.519 --> 00:58:55.320
you were expecting problems. That will be a relief that

532
00:58:55.480 --> 00:58:59.920
nothing too frustrating happens. You could find yourself in a

533
00:59:00.159 --> 00:59:02.960
puzzled and even a little taken back by the mixed

534
00:59:03.000 --> 00:59:07.480
signals you get from someone who isn't very close to you.

535
00:59:12.760 --> 00:59:14.639
I don't even see people that are close to me,

536
00:59:14.719 --> 00:59:17.119
so I'm not going to see anyone that's not close

537
00:59:17.159 --> 00:59:26.400
to me. Very strange and that's it. Can of go?

538
00:59:27.519 --> 00:59:39.199
Can the guy at my breakfast gonna go toilet? So

539
00:59:40.440 --> 00:59:44.760
that's it. Thanks for listening. Remember to be kind to

540
00:59:44.760 --> 00:59:48.519
yourself because you do deserve to be happy. Be gentle

541
00:59:48.559 --> 00:59:55.440
of yourself. You deserve to feel safe. Lots of love

542
00:59:56.800 --> 01:00:02.480
and Q and a Friday is coming up later. Bye.

543
01:00:08.840 --> 01:00:23.440
Relax in a more deep and meaningful way, maybe in

544
01:00:23.480 --> 01:00:29.039
a way that can not just allow you to feel

545
01:00:30.400 --> 01:00:39.639
calmer now and throughout the time we spend together here,

546
01:00:41.639 --> 01:00:47.360
not just relaxed at the end of the recording when

547
01:00:47.360 --> 01:00:54.039
it's finished, and you can enjoy that sense of comfort

548
01:00:54.199 --> 01:01:09.119
and peace. But so I think it would be nice

549
01:01:09.239 --> 01:01:29.039
to have those feelings of relaxation continue for longer after

550
01:01:29.119 --> 01:01:39.679
the recording has ended, so that you can still benefit

551
01:01:42.559 --> 01:01:49.840
from listening to my voice, maybe in a few hours time,

552
01:01:51.760 --> 01:02:05.320
perhaps tomorrow, and then by listening regularly, especially if you

553
01:02:05.400 --> 01:02:10.639
find like some people do and myself as well, sometimes

554
01:02:10.679 --> 01:02:16.960
I find one particular recording that really resonates with me,

555
01:02:21.320 --> 01:02:23.679
and I just listen to it over and over again

556
01:02:25.960 --> 01:02:39.000
every morning, every evening. There was this recording from We're

557
01:02:39.000 --> 01:02:44.760
going back to about nineteen ninety nine. It wasn't hypnosis,

558
01:02:44.840 --> 01:02:50.119
but it was a guided visualizations. It kind of was hypnosis, really,

559
01:02:52.599 --> 01:02:57.800
and I managed to find it again and it still

560
01:02:57.880 --> 01:03:03.480
has the same effect on me. And part of it

561
01:03:03.639 --> 01:03:18.360
was the person's voice relaxed me, just felt so peaceful,

562
01:03:20.480 --> 01:03:26.960
and I'd look forward to listening to her in the

563
01:03:27.039 --> 01:03:37.760
morning and in the evening. And I knew before even

564
01:03:38.480 --> 01:03:47.000
pressing the play button that since I've done that, pressed

565
01:03:47.000 --> 01:03:57.039
the play button. This is in the days of CD players,

566
01:03:59.199 --> 01:04:04.880
pressed the play butt ifact it might have even been

567
01:04:04.920 --> 01:04:09.239
a tap tape recorder. I'd lie down on the bed

568
01:04:09.480 --> 01:04:26.079
and then even without necessarily listening to her words because

569
01:04:28.039 --> 01:04:35.199
I had them memorized. Really, it was as if my

570
01:04:35.280 --> 01:04:46.679
body knew exactly what to do, and the muscles just

571
01:04:50.639 --> 01:05:08.639
almost went into automatic relaxation, and I remember my mind

572
01:05:11.280 --> 01:05:22.280
would slow down. Now. Now, I was listening to this

573
01:05:22.400 --> 01:05:31.880
recording in the early days of learning hypnosis, and long

574
01:05:31.960 --> 01:05:40.519
before I ever made any videos or audio recordings myself,

575
01:05:41.719 --> 01:05:45.079
because I didn't start doing that till two thousand and six,

576
01:05:52.000 --> 01:06:07.920
I knew. I knew how helpful I found being able

577
01:06:08.000 --> 01:06:17.039
to just let go, to have that trust in the

578
01:06:17.159 --> 01:06:27.519
person that I'm listening to, knowing that it's going to

579
01:06:27.559 --> 01:06:38.400
be just as relaxing, if not more so. Each time

580
01:06:38.639 --> 01:06:51.119
you hear my voice, you may feel the same. Some

581
01:06:51.480 --> 01:07:05.679
people have been listening to me for over a decade,

582
01:07:06.480 --> 01:07:10.519
maybe not solidly, obviously not twenty four hours a day,

583
01:07:12.280 --> 01:07:19.320
but maybe people come back. Some people maybe listen every day.

584
01:07:30.519 --> 01:07:38.599
There's something that I do which you may not realize

585
01:07:38.920 --> 01:07:57.480
by listening, is when I record these recordings now. For example,

586
01:08:02.039 --> 01:08:14.119
I also am affected by the words that I say.

587
01:08:15.079 --> 01:08:21.479
So if I said to you, focus on your feet,

588
01:08:24.000 --> 01:08:31.720
notice your feet relaxing, I will be focusing on my feet.

589
01:08:36.640 --> 01:08:54.039
I will be noticing my feet relaxing. If I said,

590
01:08:54.159 --> 01:09:01.840
focus on your hands, and maybe notice the differenentfference between

591
01:09:01.880 --> 01:09:12.119
each hand, perhaps notice the the air in the room,

592
01:09:12.680 --> 01:09:18.119
the temperature of the room. On the backs of your hands.

593
01:09:25.279 --> 01:09:29.199
You may start to notice what almost feels like a

594
01:09:29.319 --> 01:09:37.359
very light breeze, even though there may not be any

595
01:09:37.760 --> 01:09:42.680
type of breeze at all where you are right now.

596
01:09:50.880 --> 01:10:01.479
And as you become aware of your hands, I'm also

597
01:10:01.840 --> 01:10:30.039
aware of how relaxed my hands our feeling now and

598
01:10:30.199 --> 01:10:37.119
when it comes to potentially drifting off to sleep, which

599
01:10:37.199 --> 01:10:52.680
may be the reason you're listening, I also feel drowsy

600
01:10:53.560 --> 01:11:07.039
when I make these recordings. I also notice my mind drifting.

601
01:11:14.960 --> 01:11:27.520
In fact, at times I've actually fallen asleep without even noticing,

602
01:11:32.439 --> 01:11:41.479
and then I carry on talking. And it's only when

603
01:11:41.840 --> 01:11:50.960
I listen back to do the editing I hear snoring

604
01:11:52.840 --> 01:12:00.000
and I think I don't remember snoring. I remember talking.

605
01:12:00.119 --> 01:12:10.119
Can this snoring was a pick turned up? That's why

606
01:12:10.119 --> 01:12:17.880
I sound like when I snow. How I get really

607
01:12:18.039 --> 01:12:31.479
into the whole experience. I don't know how you feel.

608
01:12:37.680 --> 01:12:44.239
How relaxed do you feel in your feet, how relaxed

609
01:12:48.039 --> 01:13:09.159
you feel in your hands. I have noticed more and

610
01:13:09.359 --> 01:13:28.319
more that the more relaxed, deeper level of comfort you feel,

611
01:13:31.880 --> 01:13:48.079
the easier your breathing becomes. It's almost like that additional

612
01:13:51.239 --> 01:14:14.600
muscle relaxation. So this allows you debreath easier without necessarily

613
01:14:17.439 --> 01:14:45.439
focusing on your breath, however, being able to notice the

614
01:14:45.479 --> 01:15:15.399
ease in which you breathe so naturally. You breathe so

615
01:15:15.720 --> 01:16:00.319
very easily and smoothly. Whenever I imagine my breathing improving, HM,

616
01:16:04.720 --> 01:16:18.039
when I've got my eyes closed, I tend to visualize

617
01:16:20.159 --> 01:16:34.560
a beautiful field with trees and flowers producing all that

618
01:16:36.600 --> 01:17:09.359
life giving oxygen. It feels nice two if nothing else,

619
01:17:12.560 --> 01:17:46.720
just taking some time away from everything, enjoying that feeling

620
01:17:47.079 --> 01:18:37.600
of peace serenity with a joyful heart. Time seems to

621
01:18:37.840 --> 01:19:12.920
just drip by, so very slowly, relaxed, so deeply peaceful,

622
01:19:22.880 --> 01:20:31.479
completely unattached to any thoughts whatsoever in this moment, completely free.

623
01:20:32.159 --> 01:21:00.920
Noticing that your mind has slowed down, Slow it down,

624
01:21:23.119 --> 01:21:51.680
because nothing really requires your attention, you can enjoy the

625
01:21:51.680 --> 01:22:03.479
physical sensations of allowing the stress just to drip out

626
01:22:03.520 --> 01:22:23.359
of your body, dripping out of every part of your

627
01:22:23.399 --> 01:22:49.000
body and being released from your brain in your mind

628
01:23:06.840 --> 01:23:56.319
slowly but surely, the muscle sing lex relax res so

629
01:23:56.720 --> 01:24:37.600
very deeply, res so deeply, And the feelings, the pleasant

630
01:24:37.800 --> 01:25:02.600
feelings in your arms and shoulders, deepening each part of

631
01:25:02.680 --> 01:25:44.319
your body further and deeper and deeper. Noticing the feelings

632
01:25:44.760 --> 01:26:11.279
in the back of your neck, feelings in your wrists,

633
01:26:44.319 --> 01:27:24.319
muscles in front of your body. I also feeling peaceful deeply.

634
01:27:41.359 --> 01:27:51.640
There's a sense of peace spreads through your very core.

635
01:28:22.159 --> 01:28:42.079
Even when you focus on your mind, your mind becomes

636
01:28:49.399 --> 01:30:12.279
be and slowern deep relaxing, so very slow your stomach

637
01:30:26.319 --> 01:31:08.399
EA's for in your stomach, look back. Notice Notice how

638
01:31:08.640 --> 01:31:26.560
relaxed you'd now feel in the hole of your back.

639
01:31:51.800 --> 01:32:00.920
Your spy from your brain all the way down the

640
01:32:00.960 --> 01:32:11.680
middle of your back, sending and receiving millions of messages

641
01:32:12.359 --> 01:33:44.039
every day, deepcomfort, increasing deeply relaxed, your kneess, spreading these

642
01:33:44.079 --> 01:33:53.760
signals down a spine or cord into every part of

643
01:33:53.880 --> 01:34:39.920
your body, your shins, and your calf muscles. We're outbursts,

644
01:34:56.359 --> 01:35:13.840
feelings of peace and tranquility spreading through your body, tips

645
01:35:13.840 --> 01:35:29.760
of your toes, to your eyes, your fingers, all the

646
01:35:29.840 --> 01:36:31.960
way till you lower back the tinker retinker, peace, drifting

647
01:36:39.439 --> 01:37:07.920
mind just wandering away, happy to let go, let go completely,

648
01:37:10.319 --> 01:38:08.319
let go, so tranquil, the whole body enjoying a sensor

649
01:38:33.079 --> 01:40:32.039
listing go he even more p enjoy the space, this

650
01:40:32.760 --> 01:41:05.800
space of peace and safety. So fiery.

651
01:41:12.800 --> 01:42:57.640
Rex, lets you got.

652
01:43:02.199 --> 01:43:09.800
Maybe we can just focus on the different parts of

653
01:43:09.920 --> 01:44:17.840
your body, just to notice a forehead and your eyes mutual,

654
01:44:23.399 --> 01:46:17.039
so loose, noticing the sense of complete freedom, absolute freedom, bresting, peace,

655
01:46:17.359 --> 01:47:52.000
for energy, peace to breathe so much pees yeah ls.

656
01:48:04.000 --> 01:48:15.640
You may have or may not have noticed your mind

657
01:48:16.319 --> 01:49:17.920
drifting peaceful moly even more deeply in the direction of

658
01:49:22.880 --> 01:50:53.399
total blissful pace, blissful pace, to raft out to pace.

659
01:51:18.079 --> 01:52:11.840
Come on, sou cam, let him go. Peace with mind

660
01:52:14.199 --> 01:53:18.439
Rex forty so relax, so relaxed. Your body feels almost invisible,

661
01:53:33.640 --> 01:54:34.640
so very relaxed. I'm peaceful, so pa so h likes.

662
01:54:54.039 --> 01:54:59.960
And you could start to notice that you are few

663
01:55:00.079 --> 01:55:11.439
being more relaxed, even though I've not purposely focused your

664
01:55:11.600 --> 01:55:20.000
mind upon that sense of physical comfort that is growing

665
01:55:20.119 --> 01:55:29.000
within you throughout your body, and your mind starts to

666
01:55:29.079 --> 01:55:39.399
slow down, and that could be almost in recognition of

667
01:55:41.399 --> 01:55:53.520
I guess my speech not being particularly fast, and things

668
01:55:53.880 --> 01:56:06.319
just generally feel calmer. Just by listening to my voice,

669
01:56:07.039 --> 01:56:14.000
you give yourself an opportunity to take a break from

670
01:56:14.039 --> 01:56:20.600
the day, take a break from your life as it is,

671
01:56:24.000 --> 01:56:31.600
and to give yourself a rest, given yourself permission to

672
01:56:31.720 --> 01:56:37.000
take some time off, and to allow your body to

673
01:56:37.119 --> 01:56:46.840
relax and allow your mind to slow down, which in

674
01:56:46.960 --> 01:56:54.760
turn releases the tension and he stresses that you had

675
01:56:54.800 --> 01:57:04.560
in your body. It's almost as if the parts of

676
01:57:04.640 --> 01:57:16.600
your body just open up, allowing the negativity out and

677
01:57:16.680 --> 01:57:24.239
at the same time replacing that negativity with positive heathing

678
01:57:24.800 --> 01:57:32.359
energy which then fills your body up and your mind

679
01:57:32.760 --> 01:57:48.920
to also starts to appreciate those feelings of increasing confidence,

680
01:57:52.760 --> 01:58:09.399
an almost uplifting feeling, positive healing, an energy that spreads

681
01:58:09.800 --> 01:58:20.640
through your body like a wave of comfort, and all

682
01:58:20.720 --> 01:58:32.800
this comes and just allowing yourself a few minutes, maybe

683
01:58:32.880 --> 01:58:35.520
half an hour, however long you want it to be,

684
01:58:37.000 --> 01:58:48.920
to just rest and allow your mind and your body

685
01:58:51.159 --> 01:59:08.359
to almost reset itself. To the settings of comfort and relaxation, calmness,

686
01:59:12.199 --> 01:59:23.039
which allows more room for feelings of pleasure and happiness

687
01:59:25.600 --> 01:59:34.720
to move around your body and into your mind, almost

688
01:59:35.199 --> 01:59:39.840
as if your mind and your body are sinking together,

689
01:59:44.079 --> 01:59:53.840
almost mirroring each other, with that growing positivity and calmness.

690
01:59:58.840 --> 02:00:05.039
And it feels nice, Yes, it really does feel nice

691
02:00:06.000 --> 02:00:10.199
to know that you are the one that has allowed

692
02:00:11.319 --> 02:00:27.520
yourself to feel more comfort and to experience more of

693
02:00:27.560 --> 02:00:43.600
this deep relaxation spreading throughout your body. And as I

694
02:00:44.079 --> 02:00:51.720
focus on each part of your body, you can notice

695
02:00:51.880 --> 02:01:05.359
that that part becomes even and more relaxed just by

696
02:01:05.680 --> 02:01:17.439
focusing on it becomes even more calm and comfortable just

697
02:01:17.840 --> 02:01:27.319
by focusing. And as I move down your body, starting

698
02:01:27.920 --> 02:01:34.159
at your head, the parts that you've already focused on

699
02:01:34.760 --> 02:01:43.880
will continue to relax deeply, and those parts that we've

700
02:01:44.560 --> 02:01:56.319
not yet focused on or just automatically release any remaining

701
02:01:56.479 --> 02:02:10.239
tension in anticipation of even more comfort about to come. Now,

702
02:02:12.439 --> 02:02:18.640
I'm going to start by focusing on your forehead. Just

703
02:02:18.800 --> 02:02:27.279
being aware of the feelings of your forehead and any

704
02:02:27.359 --> 02:02:34.880
background sounds like mister Herbert the Pigeon, can just allow

705
02:02:34.960 --> 02:02:42.159
you to feel even more relaxed just means you're in

706
02:02:42.159 --> 02:02:50.279
the moment. This isn't this isn't a sterile environment. This

707
02:02:50.439 --> 02:02:58.279
is the world. I live in the countryside, so there's

708
02:02:58.359 --> 02:03:08.720
lots of nature sounds around. So as you focus on

709
02:03:08.760 --> 02:03:16.439
your forehead, just notice how it becomes even more relaxed

710
02:03:16.760 --> 02:03:25.720
as you focus only on my voice and that part

711
02:03:25.840 --> 02:03:36.640
of your body. Moving down to your eyes, Focusing on

712
02:03:36.720 --> 02:03:50.079
your eyes, noticing how your eyelids feel so heavy yet

713
02:03:50.279 --> 02:03:57.520
so light at the same time, and all the muscles

714
02:03:57.600 --> 02:04:10.079
around your eyes relaxing completely. Moving your focus down to

715
02:04:10.159 --> 02:04:17.239
your mouth, your lips, your tongue, your teeth, and your gums,

716
02:04:19.560 --> 02:04:34.279
the whole of your mouth relaxing, calm and loose. As

717
02:04:34.319 --> 02:04:42.319
you focus now on your jaw, not just the part

718
02:04:42.399 --> 02:04:47.239
of your jaw near your mouth, your chin, but all

719
02:04:47.279 --> 02:04:51.880
the way up the size of your face to your ears,

720
02:04:54.039 --> 02:05:10.239
the hole of your jaw, feeding more relaxed and calm.

721
02:05:18.079 --> 02:05:27.239
Focusing on your neck, the front of your neck and

722
02:05:27.279 --> 02:05:40.319
your throat, relaxing and loose and calm. The side of

723
02:05:40.439 --> 02:05:45.720
your neck, the right and left side of your neck,

724
02:05:48.680 --> 02:05:52.119
relax and lease.

725
02:05:55.840 --> 02:06:00.439
And calm.

726
02:06:03.000 --> 02:06:09.880
And now the back of your neck. Focusing on the

727
02:06:09.920 --> 02:06:20.359
back of your neck, letting go of any tension that

728
02:06:20.520 --> 02:06:29.479
may have been there before, and enjoying that sense of

729
02:06:30.399 --> 02:06:41.159
increasing comfort and release that you can experience in the

730
02:06:41.199 --> 02:06:53.439
back of your neck, moving down your back and moving

731
02:06:53.680 --> 02:06:58.079
either side of your spine right from the top of

732
02:06:58.119 --> 02:07:03.720
your back all the way down to the bottom of

733
02:07:03.760 --> 02:07:20.720
your back down to your lower back. And as you

734
02:07:20.960 --> 02:07:28.319
move up and down your spine, you can feel the

735
02:07:28.520 --> 02:07:43.600
muscles either side of your spine relaxing even more. And

736
02:07:43.680 --> 02:07:50.560
as those muscles relax, that sense of comfort starts to

737
02:07:50.600 --> 02:08:00.479
spread outwards from your spine into both sides hands of

738
02:08:00.560 --> 02:08:07.520
your back, the top of your back, the middle and

739
02:08:07.720 --> 02:08:17.199
your lower back. And as you scan gently and slowly

740
02:08:18.399 --> 02:08:23.720
up and down your back, there's the muscles in the

741
02:08:23.800 --> 02:08:33.640
top of your back relax and become looser. The muscles

742
02:08:33.760 --> 02:08:39.439
in the middle of your back also seem to just

743
02:08:39.840 --> 02:08:54.399
almost divide from each other, separating and almost melting, and

744
02:08:54.560 --> 02:09:00.680
in your lower back that seems to be an extra

745
02:09:00.840 --> 02:09:17.000
special feeling of comfort. The spreads into your hips sit

746
02:09:17.119 --> 02:09:25.239
down your lower back, into your hips, into the area

747
02:09:25.279 --> 02:09:33.840
where your cosicks are, and into your buttocks, and all

748
02:09:33.880 --> 02:09:43.159
those muscles that spread from your lower back into your

749
02:09:43.239 --> 02:09:56.600
hip area start to melt, start to really let go,

750
02:10:03.159 --> 02:10:09.920
and you nowhere about to focus on your shoulders. Your

751
02:10:10.119 --> 02:10:21.520
back and your spine will continue to let go, continue

752
02:10:21.600 --> 02:10:36.520
to relax so calmly, and if you focus on your shoulders,

753
02:10:38.239 --> 02:10:56.479
you may notice that they're already feeding, really loose, already

754
02:10:57.359 --> 02:11:20.600
feeding calm and fear. Those muscles then move from your

755
02:11:20.720 --> 02:11:40.319
neck into your shoulders. Feel so soft and gentle, so

756
02:11:40.560 --> 02:12:09.760
smooth and calm, and the feeling in your shoulders seens

757
02:12:09.800 --> 02:12:17.520
to spread deep into your shoulders, that sense of relaxation,

758
02:12:18.680 --> 02:12:30.199
not just traveling deeply into your muscles, but also relaxing

759
02:12:33.039 --> 02:12:43.039
the bones and moving all away to underneath your arms,

760
02:12:45.760 --> 02:12:51.840
relaxing a whole area between the tops of your shoulders

761
02:12:53.039 --> 02:13:10.840
and underneath your arms healing. You feel so relaxed and

762
02:13:11.079 --> 02:13:31.319
comfortable in your shoulders, which sends that deep healing message

763
02:13:32.000 --> 02:13:43.680
into your arms, and you may feel almost as if

764
02:13:43.720 --> 02:13:50.239
your arms are not even there, because they're so relaxed,

765
02:13:53.439 --> 02:14:39.359
so deeply relaxed, so so calm.

766
02:14:24.319 --> 02:14:24.479
So.

767
02:14:31.119 --> 02:14:46.239
Pose not feeling spreading all the way down your arms

768
02:14:48.920 --> 02:15:14.960
to your elbows, including your elbows circumforts spreads or away

769
02:15:17.640 --> 02:15:36.560
into rests of forearments and your rests so heavy, yet

770
02:15:36.800 --> 02:16:17.720
at the same time so light and gentle. Freak sip

771
02:16:20.079 --> 02:16:58.680
now on your hands, my hands, so peaceful in your hands.

772
02:17:17.200 --> 02:17:36.280
There's a sense of real peace. It just seems to

773
02:17:40.239 --> 02:18:01.479
I feel so familiar when your hands relax deeply. Yes,

774
02:18:18.879 --> 02:19:56.479
the thing is you fingers sadly nothing it tips maving

775
02:19:56.719 --> 02:20:26.399
your attention to the frontier. Your body so comfortable, moving

776
02:20:26.479 --> 02:21:54.120
in your focus, your legs, love musculs in your thighs,

777
02:22:10.639 --> 02:22:48.079
in knees, so relaxed, a calf muscles and just shains

778
02:22:51.760 --> 02:25:06.239
compsitly four fee you feat sir, peaceful, so.

779
02:25:06.520 --> 02:25:57.120
Calm, so peaceful, So calm, su peaceful, so.

780
02:25:57.479 --> 02:26:02.360
Calm, so.

781
02:26:04.239 --> 02:26:35.840
Peace fall RelA sing peace fall calm. I love that

782
02:26:36.280 --> 02:26:48.120
deep relaxation to spread your chest in your storm, so RelA,

783
02:26:56.040 --> 02:27:15.239
letting go everything. So I'm gonna start counting down now,

784
02:27:17.760 --> 02:27:26.479
from twenty down to one. You can imagine in a

785
02:27:26.520 --> 02:27:32.399
way it's like just walking down some steps and each

786
02:27:32.520 --> 02:27:38.159
step or twenty steps, and each step represents a level

787
02:27:38.719 --> 02:27:51.479
of comfort, each step represents a deepening of that comfort,

788
02:27:58.079 --> 02:28:03.159
and the furvies you walk down those steps to the

789
02:28:03.360 --> 02:28:14.559
deeper and more relaxed you feel. So starting with number

790
02:28:14.639 --> 02:32:03.319
twenty twenty nineteen eighteen seven ten sixteen US US ten

791
02:32:46.040 --> 02:34:54.040
fourteen four s too well.

792
02:35:52.879 --> 02:39:12.360
Fai nine eight.

793
02:40:00.799 --> 02:40:22.680
A seven.

794
02:40:24.840 --> 02:41:05.719
H h.

795
02:41:23.120 --> 02:42:00.479
H six.

796
02:42:03.799 --> 02:48:35.719
Five four hia one.

797
02:48:52.239 --> 02:49:09.239
And now as you focus on your eyes, we're gonna

798
02:49:09.280 --> 02:49:20.760
count down from ten down to one, focusing just on

799
02:49:20.879 --> 02:49:31.879
your eyes, your eyelids, the muscles around your eyes, your

800
02:49:31.920 --> 02:49:51.239
eye wolves themselves, our whole area that makes up your eye.

801
02:49:51.879 --> 02:49:58.799
And as we count down from ten down to one,

802
02:49:59.639 --> 02:50:12.159
wh to focus in on your eyes, you'll become twice

803
02:50:12.600 --> 02:50:24.079
is relaxed with each number counting down, and you may

804
02:50:24.319 --> 02:50:34.319
find the all you want to do is just drift

805
02:50:34.360 --> 02:50:43.840
off to sleep. And if that's what you want, then

806
02:50:44.040 --> 02:50:56.760
just allow yourself to do that. Now, focus in on

807
02:50:56.799 --> 02:51:04.760
your eyes, okay, to begin counting down from ten down

808
02:51:04.840 --> 02:55:18.000
to one right now? Ten nine eight se five.

809
02:56:28.520 --> 03:00:32.799
Four three two one. So counted down from ten to

810
03:00:32.920 --> 03:00:39.879
one ten nine eight.

811
03:00:42.399 --> 03:00:58.719
Seven six five four three two.

812
03:00:59.239 --> 03:01:05.799
One.

813
03:01:06.479 --> 03:01:09.399
And maybe that was a bit too quick in order

814
03:01:09.440 --> 03:01:13.440
to relax. Maybe it's a bit too fast for you

815
03:01:13.680 --> 03:01:23.440
to notice the calming of your body, maybe even a

816
03:01:23.479 --> 03:01:27.319
little bit of pressure there, like you're counting down from

817
03:01:27.360 --> 03:01:30.120
ten to one. What do you expect me to do? Man?

818
03:01:30.959 --> 03:01:34.719
Expect me to stick go with floppy just because you're

819
03:01:34.760 --> 03:01:44.120
counting down. If you try it again, but this time,

820
03:01:44.200 --> 03:01:50.920
I go this slower this time, as you focus on

821
03:01:51.479 --> 03:01:55.959
the whole of your body before we focus on your legs.

822
03:01:58.239 --> 03:02:07.479
Just notice how your body does start to feel more

823
03:02:07.840 --> 03:03:07.639
relaxed with every number that I count down ten nine, eight, seven, six, five, four,

824
03:03:14.959 --> 03:04:06.479
three two one, And just notice how how you feel, generally,

825
03:04:06.879 --> 03:04:21.200
how your body feels. It's not necessarily even about counting

826
03:04:21.319 --> 03:04:28.559
down from ten to one. It's that space that you have,

827
03:04:29.760 --> 03:04:48.280
that space between being active physically or mentally to just

828
03:04:52.959 --> 03:04:58.159
sitting or lying down, just being there, not doing anything,

829
03:04:58.319 --> 03:05:03.079
not saying anything, not the needing to think about anything.

830
03:05:04.879 --> 03:05:08.600
So it opens up a space, you know, a bit

831
03:05:08.639 --> 03:05:19.440
of a space, a gap. And the more I camped

832
03:05:19.520 --> 03:05:24.120
down from ten to one, the bigger that gap becomes.

833
03:05:27.079 --> 03:05:39.600
So there's that gap of calmness, of comfort, relaxation. It's

834
03:05:39.600 --> 03:05:53.319
a nice feeling, and it moves those stresses or discomforts

835
03:05:53.319 --> 03:06:09.399
physically or emotionally, moves them away. Allows you to just

836
03:06:12.360 --> 03:06:19.120
slow down. Someone to count again from ten down to one,

837
03:06:19.520 --> 03:06:29.760
and notice that gap widening, the gap, and as it widens,

838
03:06:29.799 --> 03:06:35.879
it's almost like the stress and attention falls into the

839
03:06:35.920 --> 03:07:57.639
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four.

840
03:08:15.399 --> 03:09:04.520
Three two.

841
03:08:50.680 --> 03:08:50.920
One.

842
03:09:02.479 --> 03:09:22.639
Now, how does your body feel now? Can you notice

843
03:09:22.879 --> 03:10:00.719
that the feeling calmer, the feeling more relaxed as we

844
03:10:00.879 --> 03:10:21.159
now focus on your legs, just your legs. We're just

845
03:10:21.239 --> 03:10:41.280
gonna start with focusing on your thighs. Of course, it's

846
03:10:41.319 --> 03:10:49.600
not the most exciting thing to be doing, because I'm

847
03:10:49.719 --> 03:10:52.360
sure like most of your body is not a lot

848
03:10:52.440 --> 03:11:04.799
going on right now. Just focusing on the whole of

849
03:11:04.840 --> 03:11:11.319
your thighs, the tops of your thighs, the sides of

850
03:11:11.399 --> 03:11:18.319
your thighs, the bottoms of your thighs, your outer thighs,

851
03:11:18.360 --> 03:11:23.239
and your inner thighs. Basically the whole of your thigh

852
03:11:23.360 --> 03:11:32.159
that leads into your hip and it goes down to

853
03:11:32.360 --> 03:11:46.399
your knee joints. Now, this is a big area. It's

854
03:11:46.440 --> 03:11:51.239
a very heavy area, it's very strong. But with the

855
03:11:51.319 --> 03:12:06.000
strongest muscles in your body are in your thighs. But

856
03:12:06.079 --> 03:12:14.559
I don't think we perhaps give enough attention to our thighs.

857
03:12:20.399 --> 03:12:31.200
Perhaps we don't acknowledge how important our thighs are to

858
03:12:31.360 --> 03:12:52.000
our lives, how much they actually do for us all

859
03:12:52.079 --> 03:13:02.559
through our lives. And it may seem to sound really weird,

860
03:13:02.600 --> 03:13:11.079
but I think that all of our body parts, especially

861
03:13:11.120 --> 03:13:18.760
our thighs, need some TLC, a bit of love shown,

862
03:13:19.760 --> 03:13:37.799
a bit of acknowledgement. I thank you gratitude for what

863
03:13:37.840 --> 03:13:46.959
our thighs do for us. And I know this may

864
03:13:47.120 --> 03:13:53.440
sound a bit strange. Maybe you think, why am I

865
03:13:53.559 --> 03:13:56.399
surely how should be out in the garden hugging a

866
03:13:56.479 --> 03:14:04.879
tree or something. Well, it's hard to set a microphone

867
03:14:04.959 --> 03:14:07.959
up on a tree. That's why I'm doing this indoors.

868
03:14:08.040 --> 03:14:11.600
Otherwise I would be outside hugging a tree. Now I

869
03:14:11.600 --> 03:14:20.399
can't see the television from the tree. If you move

870
03:14:20.479 --> 03:14:30.360
down to your knees gain such an important part. And

871
03:14:30.399 --> 03:14:34.879
I think we don't necessarily I'll speak for myself here,

872
03:14:37.319 --> 03:14:42.440
I don't necessarily appreciate all that my knees do for

873
03:14:42.559 --> 03:14:48.399
me until I have a problem with my knee. It's

874
03:14:48.440 --> 03:14:54.079
occasionally if I maybe i'll pash it or it's aching

875
03:14:54.239 --> 03:15:00.680
for some reason. It's then that I realize how much

876
03:15:00.760 --> 03:15:05.159
it does. You know, the benefit of being able to

877
03:15:05.319 --> 03:15:15.319
use my legs without any kind of physical discomfort is

878
03:15:15.360 --> 03:15:24.200
a beautiful thing that's possibly not appreciated until it's temporarily removed.

879
03:15:25.200 --> 03:15:32.319
You know that's comfort. But as you focus on your knees,

880
03:15:34.360 --> 03:15:40.040
regardless of how your knees feel, you can have that

881
03:15:40.280 --> 03:15:46.520
sense of gratitude and love to your knees for all

882
03:15:46.559 --> 03:15:58.879
that they do for you. And you can still have

883
03:15:58.959 --> 03:16:03.159
that attention on your thighs and maybe notice how your

884
03:16:03.200 --> 03:16:15.120
thighs feel. Maybe you've noticed that they are relaxing more

885
03:16:16.879 --> 03:16:28.600
deeply as you focus now on the bottoms of your legs,

886
03:16:28.959 --> 03:16:34.399
your shins and your calf muscles and the bones between

887
03:16:34.559 --> 03:16:40.760
your knees and your feet incorporate, and of course your

888
03:16:40.799 --> 03:16:53.959
ankles so important. Anyone that's had even like the slightest

889
03:16:54.360 --> 03:17:02.000
sprain of an ankle knows how how much take our

890
03:17:02.079 --> 03:17:10.680
ankles for granted. And it's kind of strange in a

891
03:17:10.719 --> 03:17:16.319
way when you think that. You know, logically, our wrists

892
03:17:16.479 --> 03:17:19.399
are a lot thinner than the rest of our arms,

893
03:17:20.440 --> 03:17:23.959
which is okay, it doesn't I can't see any problem

894
03:17:23.959 --> 03:17:28.920
with that because we're just picking stuff up. But our

895
03:17:28.959 --> 03:17:35.319
ankles so much thinner than the rest of our legs,

896
03:17:41.200 --> 03:17:45.639
and from a physics perspective or logical even it doesn't

897
03:17:45.680 --> 03:17:51.840
really make sense that all this weight would ultimately be

898
03:17:52.760 --> 03:18:02.799
resting on your ankles then leading to your feet. That

899
03:18:03.360 --> 03:18:12.440
thin area, thin bone. Yeah, it does so much great work.

900
03:18:14.520 --> 03:18:24.200
Supports us, supports our body for a lifetime, helps us

901
03:18:24.719 --> 03:18:34.120
to balance, It helps you to get around and be mobile.

902
03:18:40.399 --> 03:18:48.440
And there's the calf muscles. Of course, when I was younger,

903
03:18:48.559 --> 03:18:51.920
I couldn't see the point in calf muscles. Didn't seem

904
03:18:51.920 --> 03:18:57.079
to do anything. Okay, if I walked around on tiptoes,

905
03:18:57.799 --> 03:19:01.680
then my calf muscles get some work. But of course

906
03:19:01.719 --> 03:19:05.879
that's not true. The carved muscles are being used whenever

907
03:19:05.920 --> 03:19:17.840
we use our legs and your shins there to protect

908
03:19:19.840 --> 03:19:28.520
your lower legs, shaped in a way, almost as a

909
03:19:28.559 --> 03:19:40.959
protector for the bone, leading of course to your ankles

910
03:19:44.200 --> 03:19:50.840
and your feet. But we're not going to focus on

911
03:19:50.879 --> 03:19:53.079
your feet. We're just going to focus on the legs.

912
03:19:55.079 --> 03:20:01.120
I realize that now that I've mentioned your feet, the

913
03:20:01.159 --> 03:20:04.920
focusing on them anyway, for maybe I should focus on

914
03:20:04.959 --> 03:20:10.799
your feet a little bit. You can have them in

915
03:20:10.840 --> 03:20:16.639
your awareness the same as you have your thighs in

916
03:20:16.680 --> 03:20:21.200
your awareness. Even though we haven't been focusing on your

917
03:20:21.239 --> 03:20:27.200
thighs for a few minutes, have been focusing on your ankles,

918
03:20:32.879 --> 03:20:48.079
there's still that sensation of comfort in your thighs, and

919
03:20:48.200 --> 03:20:57.639
this that movement of energy because the thighs hold lots

920
03:20:57.639 --> 03:21:03.280
of different sensations. Of course, there's the muscles, the big

921
03:21:03.520 --> 03:21:15.799
straw muscles that we have in our thighs. But the

922
03:21:15.840 --> 03:21:21.799
skin on the outside of the thighs, as in the

923
03:21:21.920 --> 03:21:27.520
outside of all of our body, can be very sensitive,

924
03:21:31.399 --> 03:21:44.600
sensitive to the touch, sensitive to temperature. And inside your

925
03:21:44.719 --> 03:21:52.200
thighs the bones, there's the muscle, there's the blood, vessels,

926
03:21:52.319 --> 03:21:58.559
the ar trees, to all this stuff that's inside your thighs.

927
03:22:02.440 --> 03:22:05.600
And I guess sometimes it'd be nice if you could

928
03:22:05.639 --> 03:22:11.239
actually put your fingers inside your thighs and a message,

929
03:22:13.360 --> 03:22:16.920
so you can message on the outside, of course, but

930
03:22:17.000 --> 03:22:20.159
to be able to get deep into the muscles and

931
03:22:20.200 --> 03:22:25.360
to be able to just massage inside your thighs, message

932
03:22:25.360 --> 03:22:33.479
in the bones of your leg, massage in all the

933
03:22:33.600 --> 03:22:44.239
veins and just gently healing your thighs, and you could

934
03:22:44.319 --> 03:22:51.239
move down message and inside your knees, just message in

935
03:22:51.319 --> 03:22:58.719
those bones, but with healing fingertips, spreading that healing energy

936
03:22:59.440 --> 03:23:08.920
deep in to the joints of your knees. Of course,

937
03:23:09.000 --> 03:23:13.159
there's the back of your your knee or the inside

938
03:23:13.280 --> 03:23:20.520
crease where your knee is. It's a very sensitive area.

939
03:23:21.440 --> 03:23:25.879
Very it feels very nice when you stroke it. That

940
03:23:25.959 --> 03:23:29.680
might be because it's an area that's not really touched

941
03:23:29.840 --> 03:23:36.440
very often. It's almost like a hidden part, that crease

942
03:23:38.559 --> 03:23:43.040
in your legs. It's almost it's like a part that

943
03:23:44.840 --> 03:23:56.079
has a sensitivity, which is a little bit different. Of course,

944
03:23:56.120 --> 03:24:06.680
it's protected by your legs. So you can imagine putting

945
03:24:07.520 --> 03:24:17.159
your fingers into that crease in your legs, that fold

946
03:24:17.319 --> 03:24:21.479
in between your legs. You can just message with your fingertips.

947
03:24:22.639 --> 03:24:29.440
Imagine your fingertips going inside, message in the muscle tissue.

948
03:24:34.000 --> 03:24:38.399
You can of course feel the bones of your knees

949
03:24:39.760 --> 03:24:50.239
heading through your fingertips, and then as you go down

950
03:24:53.079 --> 03:24:55.920
to your calf muscles. Now that's the part I'd like

951
03:24:55.959 --> 03:25:00.639
to be able to really put my fingertips deep inside

952
03:25:01.440 --> 03:25:10.399
my half muscles, massage in every single tissue of that muscle,

953
03:25:11.959 --> 03:25:21.920
healing every part, and then doing the same for my shins,

954
03:25:25.079 --> 03:25:32.000
Massage in and gently stroking the bones, gently stroking them,

955
03:25:32.840 --> 03:25:37.079
healing in a loving way, because they deserve to be

956
03:25:37.159 --> 03:25:44.399
treated as the precious bones that they are. Because our

957
03:25:44.479 --> 03:25:48.079
legs are so precious as in all the other parts

958
03:25:48.120 --> 03:25:55.840
of our body. They're more precious of any chill on

959
03:25:55.879 --> 03:26:12.319
the planet. When you start to think about your legs

960
03:26:12.360 --> 03:26:23.479
in this way, it can change your perspective. It might

961
03:26:23.639 --> 03:26:30.399
sound a bit a bit silly to start with the

962
03:26:30.440 --> 03:26:38.600
idea of having love for your legs, showing appreciation for

963
03:26:38.719 --> 03:26:45.040
your thighs, wanting to be able to put your hands

964
03:26:45.719 --> 03:26:52.639
in your thighs and massage the muscles and the bones,

965
03:26:54.479 --> 03:26:59.399
and to get your fingers deep in there, releasing all

966
03:26:59.600 --> 03:27:11.840
tens just to show how much you care about your legs,

967
03:27:12.559 --> 03:27:16.319
how much you care for what your legs do for

968
03:27:16.440 --> 03:27:30.120
you regularly, your knees, your calves, your ankles, the strength

969
03:27:30.200 --> 03:27:38.280
of your ankles, considering how thin they are compared to

970
03:27:38.399 --> 03:27:45.120
the rest of your legs, especially your thighs. Yeah, they're

971
03:27:45.239 --> 03:27:57.520
so strong, so flexible, absolutely amazing things. Your ankles are

972
03:28:01.360 --> 03:28:06.600
truly a gift because of what they do for you,

973
03:28:11.920 --> 03:28:18.879
supporting all that weight, regardless of how what weight you are,

974
03:28:20.040 --> 03:28:24.799
even if you're only eight stone, there's still a lot

975
03:28:24.879 --> 03:28:31.559
of weight for these little ankles. Now, I'm a lot

976
03:28:31.760 --> 03:28:41.760
heavier than eight stone double down, yet my ankles support

977
03:28:41.799 --> 03:28:49.159
my body all the time. Although they do give off

978
03:28:49.200 --> 03:28:54.760
a sigh of relief when I sit down. In fact,

979
03:28:54.760 --> 03:29:03.840
my whole legs do. My feet fee also go, my

980
03:29:03.920 --> 03:29:04.879
toes clap.

981
03:29:05.840 --> 03:29:24.760
We're so happy.

982
03:29:26.319 --> 03:29:35.440
Your legs really are amazing. And I know that talk

983
03:29:35.600 --> 03:29:42.040
about talking about your legs is probably possibly among the

984
03:29:42.079 --> 03:29:47.680
most most boring things I've ever heard anyone say. Possibly

985
03:29:50.559 --> 03:29:57.280
you're boring or not. Everything I said is true. Your

986
03:29:57.360 --> 03:30:17.959
legs are amazing. Your legs deserve not just respect, They

987
03:30:18.000 --> 03:30:30.600
deserve to relax deeply. They deserve to take some time

988
03:30:30.719 --> 03:30:54.360
out of the day to just let go completely. Your

989
03:30:54.559 --> 03:31:12.360
legs really can relax. And because the legs are so

990
03:31:13.399 --> 03:31:18.239
such a most, you know, very important part of your body.

991
03:31:19.479 --> 03:31:22.120
When you relax your legs, the rest of your body

992
03:31:22.760 --> 03:31:41.520
also naturally follows in that journey of comfort. I can

993
03:31:41.600 --> 03:31:46.600
feel it in my hips. My hips feel really loose,

994
03:31:49.840 --> 03:31:54.479
and also my lower back as well. My lower back

995
03:31:54.680 --> 03:32:00.000
really feels it feels stretched, even though I'm just sing

996
03:32:00.159 --> 03:32:06.319
in the chair and there's no stretching as far as

997
03:32:06.319 --> 03:32:09.399
I'm aware that I'm doing. It's almost as if the

998
03:32:09.520 --> 03:32:13.479
muscles are just relaxed so much that there is a

999
03:32:13.600 --> 03:32:38.319
natural stretch as the tension has reduced a lot. And

1000
03:32:38.399 --> 03:32:45.879
I'm now going to count down from ten down to one,

1001
03:32:46.120 --> 03:33:15.520
and you can continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five,

1002
03:33:20.120 --> 03:33:48.159
four three two one relax. So I'm just going to

1003
03:33:48.239 --> 03:33:53.680
count down from five down to one, and as a countdown,

1004
03:33:54.920 --> 03:34:00.159
if you just focus on the numbers, just the numbers

1005
03:34:01.319 --> 03:34:10.360
counting down, and notice how you feel in this moment

1006
03:34:12.079 --> 03:34:16.520
as you hear the numbers counting down, knowing that those

1007
03:34:16.639 --> 03:34:29.760
numbers counting down represent you feeling calmer, not just in

1008
03:34:29.760 --> 03:34:38.159
your body, but also relaxing your mind. I just notice

1009
03:34:38.159 --> 03:34:44.239
how you feel. There's nothing to do, there's nothing to say,

1010
03:34:44.879 --> 03:35:02.079
there's nothing to think about, starting with number five, four

1011
03:35:11.479 --> 03:35:47.559
three two one. As you notice the gradual letting go

1012
03:35:49.799 --> 03:35:56.760
of the tension in your body, you may also begin

1013
03:35:57.040 --> 03:36:03.079
to notice and be aware of how your mind is

1014
03:36:04.120 --> 03:36:11.959
starting to slow down. This is just a natural thing

1015
03:36:12.440 --> 03:36:19.799
that happens. It's not really a special procedure. It's just

1016
03:36:20.000 --> 03:36:26.239
natural because as your body relaxes, your mind also starts

1017
03:36:26.280 --> 03:36:31.000
to relax. And the more your mind relaxes, the more

1018
03:36:31.040 --> 03:36:36.319
your body relaxes. It's just a continuous circle of relaxation,

1019
03:36:42.319 --> 03:36:49.159
and there is that calmness that comes from relative quietness.

1020
03:36:50.680 --> 03:36:55.600
You know, even even if there's background sounds, either your

1021
03:36:55.719 --> 03:37:03.840
side or mind is still going to be quite calm.

1022
03:37:03.959 --> 03:37:06.639
You know, you haven't got the television on, there's no

1023
03:37:06.920 --> 03:37:11.120
music in the background, unless you're listening to the recorded

1024
03:37:11.200 --> 03:37:18.639
with music. Of course, you're very likely not going to

1025
03:37:18.680 --> 03:37:21.760
be sitting in a room with other people. Of course

1026
03:37:21.799 --> 03:37:26.360
you might be, but generally it's more ideal if you

1027
03:37:26.399 --> 03:37:37.360
can do this on your own, so no distractions, and

1028
03:37:37.399 --> 03:37:52.600
when you stop thinking about stuff, relaxation automatically rises, a

1029
03:37:52.760 --> 03:38:03.479
sense of comfort starts to grow, and without trying to

1030
03:38:03.520 --> 03:38:14.440
build it up into something fantastical or something magical, this

1031
03:38:14.639 --> 03:38:24.959
is just a natural process, something that's easy to accomplish.

1032
03:38:27.399 --> 03:38:34.879
In fact, it's almost the sense of relaxing completely happens

1033
03:38:34.920 --> 03:38:39.760
really when you put no effort into it. It's not

1034
03:38:39.840 --> 03:38:48.399
something that you can really force. It's something that happens naturally.

1035
03:38:51.319 --> 03:38:58.639
And part of the process of this recording and others

1036
03:39:00.200 --> 03:39:11.799
is simply two allow you to take advantage of this space,

1037
03:39:14.440 --> 03:39:27.440
this time, to just let go, to just be here,

1038
03:39:28.879 --> 03:39:41.799
to be in tune with how you feel, yet with

1039
03:39:42.479 --> 03:39:54.479
the intention of wanting to relax deeply and maybe even

1040
03:39:56.000 --> 03:40:00.479
to fall asleep, depending on what it is that you

1041
03:40:01.520 --> 03:40:14.639
wish for yourself in this moment. As we know, relaxing

1042
03:40:16.319 --> 03:40:24.479
is the majority of the process of falling asleep. The

1043
03:40:24.520 --> 03:40:28.680
actual falling asleep part is the tiny bit at the end.

1044
03:40:32.000 --> 03:40:46.680
The deeper relaxed you become, the easier you find yourself drifting.

1045
03:40:56.120 --> 03:41:02.639
But you can also if you choose, stay focused on

1046
03:41:02.840 --> 03:41:26.559
my voice and really enjoy the process of gradually relaxing

1047
03:41:30.840 --> 03:41:57.360
each muscle in your body effortlessly and just observing the

1048
03:41:57.520 --> 03:42:18.719
sensation of letting go completely. This time, I'm going to

1049
03:42:18.840 --> 03:42:28.559
count from six down to one, and you can notice

1050
03:42:29.079 --> 03:42:39.280
your mind calming down more with each number that you

1051
03:42:39.559 --> 03:42:56.040
hear me say, naturally, feeling calm and slow and be peaceful.

1052
03:43:01.920 --> 03:44:58.520
Six, five, four, three.

1053
03:44:59.479 --> 03:45:59.159
Two what being aware how your mind to slowed right down,

1054
03:46:02.399 --> 03:46:25.799
sinking deeply into relaxation. And as you focus on your mind,

1055
03:46:26.079 --> 03:46:38.600
you may notice that there are some thoughts still there,

1056
03:46:38.600 --> 03:46:48.159
maybe some stubborn thoughts that for some reason perhaps need

1057
03:46:48.239 --> 03:47:03.479
your attention. So what you can do is send love

1058
03:47:03.680 --> 03:47:17.319
to those thoughts. Sprinkle those thoughts with love like all

1059
03:47:17.440 --> 03:47:23.120
petals from a flower. Just sprinkle it over them, petals

1060
03:47:23.159 --> 03:47:30.399
filled with love towards those thoughts. To let those thoughts

1061
03:47:30.559 --> 03:47:37.440
know that you're not abandoned in them, You just need them.

1062
03:47:38.600 --> 03:47:49.719
You require them to just calm down, slow down, quiet

1063
03:47:50.079 --> 03:48:05.479
down for now. So as you focus on those remaining

1064
03:48:05.600 --> 03:48:10.920
thoughts as we count down this time from seven down

1065
03:48:10.959 --> 03:48:20.040
to one. With each number, just imagine sprinkling those flower

1066
03:48:20.159 --> 03:48:39.280
petals of love, kindness, gratitude over those thoughts, which will

1067
03:48:39.280 --> 03:48:49.239
allow them to just melt away and relax deeply. With

1068
03:48:49.440 --> 03:49:03.680
every number, those thoughts will become more an more relaxed.

1069
03:49:09.239 --> 03:51:23.680
Starting with number seven, six, five, four, three, two, one

1070
03:51:40.360 --> 03:52:02.000
and needing. Now, notice how relaxed your feeling in your body.

1071
03:52:06.399 --> 03:52:19.600
We're going to focus on your hands, because the more

1072
03:52:19.719 --> 03:52:26.799
relaxed your hands are, the more relaxed your body and

1073
03:52:27.079 --> 03:52:48.799
mind are. And you focus on your hands and your fingers,

1074
03:52:54.159 --> 03:52:58.959
there's nothing needed to be done. There's no clenching of

1075
03:52:59.239 --> 03:53:11.239
fists or dansing the fingers or anything like that. It's

1076
03:53:11.440 --> 03:53:26.079
just noticing and focusing on your hands, noticing how they feel,

1077
03:53:40.680 --> 03:53:51.319
because the more relaxed your hands feel, the calmer your

1078
03:53:51.360 --> 03:54:07.479
mind feels, and the more comfort you feel throughout your body.

1079
03:54:09.200 --> 03:54:42.520
You may have already noticed you mind is starting to

1080
03:54:42.879 --> 03:55:10.559
dressed like him, just on your hands and fingers, allowing

1081
03:55:11.120 --> 03:55:25.639
them to experience a real deepening of that relaxation in

1082
03:55:25.680 --> 03:55:28.280
your hands and fingers.

1083
03:55:33.360 --> 03:55:34.479
More.

1084
03:55:36.879 --> 03:56:00.959
And more relaxed. With each number from eight down to one,

1085
03:56:01.360 --> 03:56:11.280
you can almost feel that healing and relaxing energy spreading

1086
03:56:12.479 --> 03:56:31.440
into your hands and fingers, becoming yearn more relaxing with

1087
03:56:31.840 --> 03:56:50.440
each number you hear, going down eight down to one, drifting,

1088
03:56:54.120 --> 03:58:21.639
drifting again starting with number eight, seven, six.

1089
03:58:55.879 --> 04:02:18.600
Five, four, three.

1090
04:01:00.760 --> 04:01:10.239
Just being here now, nothing to think about, nothing to do,

1091
04:01:11.680 --> 04:01:25.639
nothing to say, and everything just feels calmer. And this

1092
04:01:25.879 --> 04:01:33.639
is your natural state of being. This is how you

1093
04:01:33.760 --> 04:01:40.719
just normally feel when you take away all that other

1094
04:01:41.079 --> 04:01:48.159
stuff that we add, you know, things like stress and

1095
04:01:48.239 --> 04:02:04.479
worrying and overthinking, anxiety, tension, just generally thinking about stuff.

1096
04:02:06.639 --> 04:02:09.959
You take that away, which is what we do.

1097
04:02:10.520 --> 04:02:10.959
What we do.

1098
04:02:11.200 --> 04:02:28.559
Now you're left with a real sense of peacefulness which

1099
04:02:28.680 --> 04:02:38.600
comes to you very quickly, because ultimately it's just a feeling,

1100
04:02:42.959 --> 04:02:51.360
a feeling of comfort, almost as if you've gone inside

1101
04:02:51.399 --> 04:03:03.600
yourself and you've found a special place where everything is peaceful,

1102
04:03:06.520 --> 04:03:12.000
a place where you can feel relaxed and your natural

1103
04:03:14.040 --> 04:03:20.399
sense of comfort, a place where you can be you,

1104
04:03:25.079 --> 04:03:32.120
where you can accept yourself for who you are, the

1105
04:03:32.200 --> 04:03:38.719
place where you're not trying to please anybody else ever,

1106
04:03:42.719 --> 04:03:51.319
a place where you can actually not just love yourself,

1107
04:03:51.399 --> 04:03:56.879
but in some ways more importantly, you can like yourself,

1108
04:03:59.319 --> 04:04:16.520
appreciate eight who you are. That sense of gratitude is

1109
04:04:16.600 --> 04:04:27.280
in the air all around you. That's also a place

1110
04:04:27.440 --> 04:04:37.680
where you can actually feel the healing energy soaking into

1111
04:04:37.719 --> 04:04:55.159
your body. Healing energy soaking into your body, and that

1112
04:04:55.399 --> 04:05:05.639
healing energy spreads through your veins, traveling to each and

1113
04:05:05.959 --> 04:05:16.879
every single part of your body, and you start to

1114
04:05:16.959 --> 04:05:24.520
realize that actually that healing energy, it's not just entered

1115
04:05:24.559 --> 04:05:36.120
into your brain, it's become part of your brain, and

1116
04:05:36.239 --> 04:05:48.159
that spinal fluid is now mixed with healing energy, not

1117
04:05:48.360 --> 04:05:56.360
just allowing you to feel so much more relaxed and

1118
04:05:56.600 --> 04:06:09.120
healthy in this moment, but also you start to realize

1119
04:06:09.319 --> 04:06:19.280
that actually, what's happening now with that healing, relaxing energy

1120
04:06:20.159 --> 04:06:32.159
spreading through your body, it's actually changing your life. It's

1121
04:06:32.239 --> 04:06:37.920
actually changing the way you're going to feel not just now,

1122
04:06:39.559 --> 04:06:47.200
but tomorrow and the next day. As your health improves,

1123
04:06:49.959 --> 04:06:57.360
not just your physical health but your mental health. Things

1124
04:06:57.719 --> 04:07:02.399
that used to bother you in the past, for some

1125
04:07:02.559 --> 04:07:08.399
reason no longer have the effect that they used to

1126
04:07:11.360 --> 04:07:22.920
because something has changed deep within you. Maybe things that

1127
04:07:23.280 --> 04:07:33.079
used to cause you to feel anger no longer have

1128
04:07:33.959 --> 04:07:42.799
that power to control you the way they seem to

1129
04:07:42.879 --> 04:07:51.600
be able to before. As you realize that you are

1130
04:07:51.680 --> 04:08:04.639
the one who decides what affects you, you're the one

1131
04:08:05.000 --> 04:08:15.520
who decides to feel relaxed and calm when you choose

1132
04:08:19.000 --> 04:08:33.520
to enjoy noticing these natural developments of healing continuing to

1133
04:08:33.680 --> 04:08:48.120
grow and improve your life day by day, including of course,

1134
04:08:48.159 --> 04:09:05.680
your ability to relax so much easier sleep in it's

1135
04:09:05.719 --> 04:09:16.120
the most natural thing in the world to you, because

1136
04:09:16.319 --> 04:09:22.959
falling the sleep is something that you've done so many

1137
04:09:23.040 --> 04:09:30.840
times in your life, and you know that you were born,

1138
04:09:32.399 --> 04:09:39.040
as we all were, with the ability to fall asleep naturally.

1139
04:09:43.239 --> 04:09:53.959
We were born with that ability to just drift off

1140
04:09:54.680 --> 04:10:07.840
into a deep, healing sleep. Even when we're kids, sometimes

1141
04:10:07.879 --> 04:10:12.319
will fall asleep and we don't even want to try

1142
04:10:12.360 --> 04:10:16.680
and tell us stay awake. Maybe it's a birthday in

1143
04:10:16.719 --> 04:10:20.879
the morning, or it's Christmas or holiday or something we

1144
04:10:21.040 --> 04:10:23.520
look forward to. We don't want to go to sleep.

1145
04:10:25.680 --> 04:10:30.719
But the more we want to stay awake, the more

1146
04:10:30.879 --> 04:10:39.239
we just start to drift. And the more you fight drifting,

1147
04:10:39.920 --> 04:10:42.319
the more you try to stop yourself and drift in

1148
04:10:42.319 --> 04:10:55.360
a safe the deeper and stronger that drifting becomes. Because

1149
04:10:55.399 --> 04:11:00.840
we're born not just with the need to acts deeply

1150
04:11:02.520 --> 04:11:12.399
and to naturally fall asleep, but it's our birthright, it's

1151
04:11:12.479 --> 04:11:23.040
part of our DNA, and sometimes as we get older

1152
04:11:23.079 --> 04:11:36.559
in life, perhaps at times we have forgotten that relaxing completely.

1153
04:11:38.280 --> 04:12:02.200
It's not only a wonderfully pleasant experience, it's also really easy.

1154
04:12:03.040 --> 04:12:10.559
It's very, very easy to let go, because that's all

1155
04:12:10.600 --> 04:12:11.000
it is.

1156
04:12:11.040 --> 04:12:11.600
It's just.

1157
04:12:15.040 --> 04:12:26.520
Deciding to let go. And when you press the play

1158
04:12:26.600 --> 04:12:36.879
button on my recordings, you have given permission for my

1159
04:12:37.079 --> 04:12:45.200
voice to relax you. When you press that play button,

1160
04:12:46.200 --> 04:12:54.680
you have given me permission for my words to affect

1161
04:12:57.120 --> 04:13:09.000
you in a positive, only a positive way, opening up

1162
04:13:14.159 --> 04:13:32.639
your mind to useful and healing suggestions that can have

1163
04:13:36.959 --> 04:13:44.559
such an amazing effect on how you feel right now,

1164
04:13:49.159 --> 04:13:59.000
as well as those changes that continue long after the

1165
04:13:59.120 --> 04:14:10.520
recording ends. Those changes within you to continue to flourish

1166
04:14:10.639 --> 04:14:25.239
and grow, transforming your life in a positive, beautiful way,

1167
04:14:28.319 --> 04:14:35.440
allowing you to move forward in your life in the

1168
04:14:35.479 --> 04:14:52.760
direction that you choose. For yourself and this feeling, this

1169
04:14:53.000 --> 04:15:08.680
feeling that you can experience a safety, comfort, calmness, just

1170
04:15:08.879 --> 04:15:22.559
feels so nice. It's such a healthy place to be,

1171
04:15:30.399 --> 04:15:44.239
and that positivity grows within you each and every day.

1172
04:15:47.239 --> 04:15:57.079
Moving forward, you're going to find that you're more relaxed

1173
04:15:59.399 --> 04:16:11.760
physically and in your mind is more relaxed. And it's

1174
04:16:11.799 --> 04:16:17.399
not that you're thinking slower. It's just that your mind

1175
04:16:17.440 --> 04:16:29.360
will be less clogged up with unnecessary negativity because from

1176
04:16:29.440 --> 04:16:39.719
now on, your mind rejects negativity. From now on, you're

1177
04:16:39.760 --> 04:16:50.600
going to start noticing when negativity arises and you can

1178
04:16:50.760 --> 04:17:04.760
just say stop, stop, and that negativity will turn around

1179
04:17:05.319 --> 04:17:24.719
and leave you alone. Stop and that negativity will disappear.

1180
04:17:32.840 --> 04:17:39.360
And as you notice that you feel way more relaxed

1181
04:17:40.760 --> 04:17:56.159
than you probably expected, you can now congratulate yourself because

1182
04:17:56.319 --> 04:18:02.719
you're the person that has done this. You are the

1183
04:18:02.840 --> 04:18:08.639
one that has opened your mind up to the simple facts.

1184
04:18:11.959 --> 04:18:17.040
You can feel more relaxed in your body and in

1185
04:18:17.159 --> 04:18:29.200
your mind. You've opened your mind up to the birthright

1186
04:18:29.319 --> 04:18:38.000
of being able to just fall asleep easily when you choose.

1187
04:18:46.639 --> 04:18:53.799
And that's a nice feeling. Don't you think it feels nice?

1188
04:18:53.879 --> 04:19:03.280
Doesn't it to feel calm. All that healing energy is

1189
04:19:03.360 --> 04:19:14.280
spreading through your body and your mind to spend time

1190
04:19:16.520 --> 04:19:32.479
a special place where negativity can no longer enter. Negativity

1191
04:19:32.600 --> 04:19:41.639
is banned. It's bad, it's not allowed entry. Doesn't it doesn't.

1192
04:19:41.680 --> 04:19:45.719
This doesn't deserve to be here. It doesn't belong here.

1193
04:19:49.360 --> 04:20:04.280
Negativity has no place in your life. Which makes room

1194
04:20:04.440 --> 04:20:35.479
feel more comfort, more heathing, more relaxation, more peace. It

1195
04:20:35.479 --> 04:20:47.159
feels nice, doesn't it. Just the let go with everything.

1196
04:21:00.840 --> 04:21:08.079
I'm going to count down now from twenty down to one.

1197
04:21:08.600 --> 04:21:15.639
You can continue to relax, if you choose, you can

1198
04:21:18.319 --> 04:21:32.120
drift to sleep with every number you hear me say,

1199
04:21:33.079 --> 04:21:40.520
you can fill twice as relaxed, or if you choose,

1200
04:21:40.600 --> 04:22:48.559
you can fill twice a sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

1201
04:22:57.520 --> 04:24:44.840
thirteen to eleven, ten, nine, eight, seven, six h five. Oh,

1202
04:24:45.319 --> 04:24:55.159
this is your time to just take a break, your

1203
04:24:55.280 --> 04:25:11.520
time to relax, to allow your mind to slow down,

1204
04:25:14.680 --> 04:25:28.799
to give yourself permission to take a break from everything.

1205
04:25:33.479 --> 04:25:38.000
And you're the only person that can make that decision.

1206
04:25:40.840 --> 04:25:44.079
You're the only person that can actually tell your mind

1207
04:25:48.360 --> 04:26:12.719
to just relax, to just take some time off so

1208
04:26:12.760 --> 04:26:17.680
that you can focus on your body, getting in touch

1209
04:26:17.920 --> 04:26:32.799
with how you feel physically, and in the process of

1210
04:26:35.399 --> 04:26:40.200
this body scan, where you focus on different parts of

1211
04:26:40.239 --> 04:26:51.040
your body, those parts that you focus on and observe,

1212
04:26:54.000 --> 04:27:02.360
even though you're not purposely requesting for those parts of

1213
04:27:02.399 --> 04:27:09.959
your body to relax, it's kind of expected. You expect

1214
04:27:11.280 --> 04:27:19.000
when you listen to my voice to feel more relaxed naturally,

1215
04:27:24.479 --> 04:27:32.959
because when you're listening to me, your attention is focused

1216
04:27:34.639 --> 04:27:45.879
on my words, and as my words guide you to

1217
04:27:46.000 --> 04:27:58.399
focus on those parts of your body, your focus increases,

1218
04:28:05.479 --> 04:28:22.879
which actually calms your mind. And when your mind calms down,

1219
04:28:26.719 --> 04:28:48.879
your body relaxes. And when your body calms down, your

1220
04:28:48.920 --> 04:29:04.399
mind relaxes. And even though who have not really started

1221
04:29:05.760 --> 04:29:17.959
to focus on your body, you can already feel that

1222
04:29:18.200 --> 04:29:33.360
healing energy spreading through your body, pushing out stress and tension,

1223
04:29:37.479 --> 04:29:44.799
healing all the parts of your body, including your skin,

1224
04:29:45.920 --> 04:29:52.879
your bones, your blood, all of your organs inside your body,

1225
04:29:54.280 --> 04:30:01.040
all of the muscles, all of the fat, or of everything,

1226
04:30:02.879 --> 04:30:09.280
every hair on your body is filled with that healing energy.

1227
04:30:17.079 --> 04:30:27.520
And when your brain it fills with that healing energy,

1228
04:30:32.799 --> 04:30:57.360
the feeling of comfort and relaxation increases. Deeply increases in

1229
04:30:57.399 --> 04:31:11.360
a way that your mind starts to feel perhaps bit

1230
04:31:11.840 --> 04:31:27.680
drowsy because it's not needed, and it may start to

1231
04:31:27.879 --> 04:31:43.520
drift if that's what's needed. So if you're listening to

1232
04:31:43.680 --> 04:31:49.600
this and what you need is deep relaxation, that's what

1233
04:31:49.639 --> 04:31:56.559
you get. If what you need is to fall asleep

1234
04:31:58.319 --> 04:32:07.319
naturally and easily, that your mind drifts, that's also what

1235
04:32:07.360 --> 04:32:20.360
will happen because by pressing that play button on the

1236
04:32:20.440 --> 04:32:27.280
podcast and listening to me, you give permission for your

1237
04:32:27.360 --> 04:32:38.360
body and your mind. In fact, you give the command

1238
04:32:39.799 --> 04:32:50.760
to your body and your mind to relax deeply and

1239
04:32:50.879 --> 04:32:56.600
to drift off to sleep if that's what you want

1240
04:33:00.079 --> 04:33:12.520
on need. And as I focus on the different parts

1241
04:33:12.919 --> 04:33:27.040
of your body, you may start to just drift. And

1242
04:33:27.080 --> 04:33:30.919
then you come back again and you hear me talking,

1243
04:33:31.200 --> 04:33:39.200
and I'm focusing on a different part of your body,

1244
04:33:40.240 --> 04:33:50.080
and you may find yourself drifting. You don't realize you're

1245
04:33:50.159 --> 04:33:58.400
drifting until you stop drifting and you're alert again to

1246
04:33:58.520 --> 04:34:04.520
my voice. Focusing on a different part of your body

1247
04:34:05.799 --> 04:34:16.360
starts to relax even deeper, because that drifting is basically

1248
04:34:16.520 --> 04:34:28.880
you already into sleep zone. And the more you drift,

1249
04:34:29.639 --> 04:34:37.840
the longer you drift, and the longer you drift, eventually

1250
04:34:39.520 --> 04:34:49.439
that drifting continues into sleep, and that's the last you

1251
04:34:49.520 --> 04:35:00.439
remember until you wake up in your own time. You

1252
04:35:00.560 --> 04:35:09.319
experience the right amount of sleep fear, because when you do,

1253
04:35:11.200 --> 04:35:18.400
and if you do it fall asleep, it's extremely pleasant,

1254
04:35:21.119 --> 04:35:41.720
so relaxing, so deep healing sleep. I'm going it feels

1255
04:35:41.759 --> 04:35:53.599
so nice to relax into your own body and mind

1256
04:35:53.400 --> 04:35:59.439
as you feel that healing energy is spreading through it.

1257
04:36:01.479 --> 04:36:23.319
Relaxing is so deeply. Relaxing is so so deeply. As

1258
04:36:23.439 --> 04:36:39.840
we start to focus on your eyes, moving down to

1259
04:36:39.959 --> 04:37:22.639
your jaw, down to your neck, your shoulders, arms, hands, vegus,

1260
04:37:30.000 --> 04:38:11.279
you jest, stoma, you bad his spine, your hips, your legs,

1261
04:38:18.799 --> 04:38:54.599
your feet, your taes, and the feedingeings spreading and groaning

1262
04:38:56.159 --> 04:39:08.599
inside your body and you up. Now let's focus again

1263
04:39:10.840 --> 04:39:18.159
on parts of your body. Focus in this time on

1264
04:39:18.240 --> 04:39:31.119
your forehead. Now on your mouth, your lips, your tongue,

1265
04:39:34.319 --> 04:39:50.560
the whole of your mouth. Focus in on your fingers.

1266
04:39:55.799 --> 04:40:00.279
Maybe you could move your fingers a little bit so

1267
04:40:00.360 --> 04:40:15.840
you can focus on each one individually, both hands. And

1268
04:40:15.919 --> 04:40:20.040
even though you focus on both of your hands now

1269
04:40:21.560 --> 04:40:29.919
they almost seem to just melt into one. Where is

1270
04:40:30.000 --> 04:40:37.639
your right hand start in your left hand end, almost

1271
04:40:37.759 --> 04:40:49.400
as if just mixed together. Now, focusing on your knees,

1272
04:40:55.159 --> 04:41:18.240
just noticing how your knees fell. Now, focusing on your elbows,

1273
04:41:20.919 --> 04:41:35.759
focusing on both of your elbows, just observing the feeling

1274
04:41:36.040 --> 04:42:07.959
of your elbows. Now, focusing absurding back of your neck,

1275
04:42:17.919 --> 04:42:55.639
feeding the energy from the back of your neck, absurving

1276
04:42:57.919 --> 04:43:16.360
from ankles, being aware of its goals, sensations him you

1277
04:43:16.680 --> 04:44:28.319
thinkles not to sin now your toes on both of

1278
04:44:28.400 --> 04:44:49.599
your feet, being aware how your toes feel right now

1279
04:44:59.599 --> 04:45:46.799
mm hm, notice sin, how you entire body feels, noticing

1280
04:45:53.959 --> 04:46:53.599
your mind feels now, letting go, letting go, letting go everything,

1281
04:46:54.560 --> 04:47:29.639
lett him go, letting go, letting go, h everything everything.

1282
04:47:35.959 --> 04:47:39.680
I'm going to start now, and I'd like you just,

1283
04:47:39.799 --> 04:47:45.479
first of all, just to see yourself lying down on

1284
04:47:45.560 --> 04:47:51.759
that message table, lying on your front. Your head is supported,

1285
04:47:52.119 --> 04:48:00.880
your arms are supported, and you feel comfortable and breathing.

1286
04:48:00.959 --> 04:48:10.520
It's really easy, and you feel you feel confident in

1287
04:48:10.599 --> 04:48:12.799
how you look as well, so there's none of that

1288
04:48:12.959 --> 04:48:20.759
issue of body problems or shyness. Because I'm a professional

1289
04:48:20.880 --> 04:48:27.319
and this is a therapy session. So none of that

1290
04:48:27.400 --> 04:48:37.799
stuff matters whatsoever. This is about you. This is about

1291
04:48:38.000 --> 04:48:46.159
how you feel and how you can enjoy that sense

1292
04:48:46.240 --> 04:48:52.400
of comfort and relaxation that comes from letting go and

1293
04:48:52.439 --> 04:49:00.680
allowing my hands my fingers to relax you by a

1294
04:49:00.759 --> 04:49:09.439
message your body. So I want to starts off just

1295
04:49:09.479 --> 04:49:14.279
by placing my hands on the back of your head,

1296
04:49:15.680 --> 04:49:19.439
just gently, just so you can feel, well, my hands

1297
04:49:20.799 --> 04:49:27.840
feel like really on you. So you can maybe feel

1298
04:49:27.840 --> 04:49:31.240
the warmth of my hands on the back of your head.

1299
04:49:33.560 --> 04:49:35.959
And with my hands to the side of your head,

1300
04:49:36.680 --> 04:49:43.319
not pressing, but just holding there very gently, maybe over

1301
04:49:43.360 --> 04:49:47.080
your ears, and a little bit on your face, just

1302
04:49:47.119 --> 04:49:52.560
so you can feel my hands so you can become

1303
04:49:52.599 --> 04:50:05.680
accustomed to them. And now put my hands on the

1304
04:50:05.680 --> 04:50:10.400
back of your head again and gently let them slide

1305
04:50:10.439 --> 04:50:22.720
down onto the back of your neck. You can feel

1306
04:50:22.759 --> 04:50:32.799
my hands gently stroking the back of your neck to

1307
04:50:32.840 --> 04:50:41.000
start with, just so you can get used to the

1308
04:50:41.200 --> 04:50:44.799
feeling with my hands on your skin, get accustomed to

1309
04:50:48.759 --> 04:50:59.799
realize that you're safe and it's all good, it's all fine.

1310
04:51:00.080 --> 04:51:04.159
And I'm going to start gently massaging the muscles in

1311
04:51:04.200 --> 04:51:20.119
the back of your neck with both hands. Now, this

1312
04:51:20.159 --> 04:51:26.439
is a very trusting situation really, because our necks are

1313
04:51:26.520 --> 04:51:31.720
so fragile and to have someone have their hands around

1314
04:51:31.759 --> 04:51:36.959
your neck in that way can sometimes be problematic for people,

1315
04:51:38.119 --> 04:51:42.599
which is why massages are quite good, because it allows

1316
04:51:42.639 --> 04:51:52.599
you to relax and to get in touch with trust,

1317
04:51:56.880 --> 04:52:08.799
to feel peaceful and calm. And there's a massage the

1318
04:52:09.080 --> 04:52:17.080
sides of your neck gently moving from the bottom of

1319
04:52:17.119 --> 04:52:20.880
your neck. It would be sort of near where your

1320
04:52:20.880 --> 04:52:26.639
shoulders start, I guess, all the way up to your jaw,

1321
04:52:28.360 --> 04:52:31.919
your ears, kind of area that side of your neck.

1322
04:52:34.680 --> 04:52:37.279
Of course, it's a lot longer than the front of

1323
04:52:37.279 --> 04:52:53.439
your neck. And then massage in the back of your neck,

1324
04:52:57.240 --> 04:53:05.799
especially that area where how so we hold tension and

1325
04:53:05.840 --> 04:53:10.680
as that area's message, you can actually feel a sense

1326
04:53:10.720 --> 04:53:18.880
of release in the back of your neck and maybe

1327
04:53:18.919 --> 04:53:24.479
you can breathe it out as well. Notice how it feels.

1328
04:53:24.639 --> 04:53:38.240
Notice how you feel. Then moving down to that area

1329
04:53:38.439 --> 04:53:46.080
between your neck and your shoulders, that musty area, starting

1330
04:53:46.119 --> 04:53:53.119
to message that area on both sides. I mean, this

1331
04:53:53.159 --> 04:53:55.639
would be the area that a lot of people would

1332
04:53:55.720 --> 04:53:58.479
message if they were going to give you like a

1333
04:53:58.560 --> 04:54:04.639
shoulder message. Even that's not technically the shoulders, but it's

1334
04:54:04.639 --> 04:54:08.840
all the muscles that lead to the shoulders from the

1335
04:54:08.959 --> 04:54:16.479
neck and again that can hold tension and stress. And

1336
04:54:16.560 --> 04:54:24.560
when massaged sometimes a nice deep message is useful, and

1337
04:54:24.799 --> 04:54:40.439
you decide how deep that message is, and just allow

1338
04:54:42.279 --> 04:54:47.360
my knuckles just to dig in to get to those

1339
04:54:47.520 --> 04:54:57.680
muscles and to really relaxed all the time being firm

1340
04:54:58.319 --> 04:55:17.639
yet gentle with you and just stroking down the area

1341
04:55:18.240 --> 04:55:23.880
to your actual shoulders, moving to the muscles of your

1342
04:55:23.880 --> 04:55:34.959
shoulders and maybe initially just pulling up the shoulders a

1343
04:55:34.959 --> 04:55:38.400
little bit off the table just to give you a

1344
04:55:38.400 --> 04:55:48.959
little bit of a stretch, but very gently, and you've

1345
04:55:49.000 --> 04:55:52.159
got the muscles at the front of your shoulders, the

1346
04:55:52.360 --> 04:56:03.279
sides and the back. Again, this is a part that

1347
04:56:03.400 --> 04:56:08.720
can really take quite a bit of pressure, quite a

1348
04:56:08.720 --> 04:56:18.959
bit of needing if if you wish to really release

1349
04:56:19.119 --> 04:56:27.560
the tension to really get into those muscles, and you

1350
04:56:27.560 --> 04:56:33.080
can let your fingers in there make you feel really nice.

1351
04:56:33.880 --> 04:56:41.479
Sometimes just being stroked gently or being massaged quite strongly,

1352
04:56:45.159 --> 04:56:54.560
it can all be beneficial to the relaxation. Put the

1353
04:56:54.680 --> 04:57:08.240
muscles in your shoulders. Now you move down your arms.

1354
04:57:14.720 --> 04:57:18.279
You do one arm at a time, starting with your

1355
04:57:18.400 --> 04:57:28.680
right arm. What I do is I just lift your

1356
04:57:28.759 --> 04:57:31.560
arm up, just hold it to the side of you

1357
04:57:34.799 --> 04:57:41.159
that would still be attached, and I just message the

1358
04:57:41.319 --> 04:57:54.200
tops of your arms all the way down to your

1359
04:57:54.319 --> 04:58:21.759
forearms into your wrists, gently massaging that part, the softer part,

1360
04:58:21.840 --> 04:58:28.360
which is the under part of the arm, which leads

1361
04:58:28.439 --> 04:58:33.319
to the crease in your elbow, the inside. It's much

1362
04:58:33.799 --> 04:58:50.720
more sensitive skin. Sometimes just having that stroked, I feel

1363
04:58:50.840 --> 04:59:07.520
really nice, pleasurable and relaxing. Now moving down to your

1364
04:59:07.599 --> 04:59:20.560
right hand, just holding your hand in both of my hands,

1365
04:59:26.279 --> 04:59:31.959
just pressing gently on the back of your hand and

1366
04:59:32.200 --> 04:59:43.720
stretching your fingers ever slightly at the same time, pressing

1367
04:59:43.840 --> 04:59:57.200
down and massaging each finger, and then starting to massage

1368
04:59:57.279 --> 05:00:07.880
the palms of the hand. Just turning the hand gently,

1369
05:00:09.599 --> 05:00:19.479
stretching it gently, and actually having your hand held can

1370
05:00:19.599 --> 05:00:26.439
really be an emotional experience sometimes even if it is

1371
05:00:26.639 --> 05:00:32.080
a stranger. So when you don't know very well, like

1372
05:00:32.159 --> 05:00:39.119
a massage person or a therapist, maybe because it's intimate

1373
05:00:46.680 --> 05:00:59.319
and you can feel nice, you can feel safe, and

1374
05:00:59.439 --> 05:01:02.720
that's a that right arm back down where it was.

1375
05:01:08.319 --> 05:01:14.919
We did the same with your left arm, exactly the

1376
05:01:14.959 --> 05:01:24.400
same massage in the muscles in your arm all the

1377
05:01:24.439 --> 05:01:38.400
way down. Do you arrest, stroking the inside of your arm,

1378
05:01:38.439 --> 05:01:52.000
just being gentle or as firm as you require, and

1379
05:01:52.040 --> 05:02:05.200
then massage in your left hand, stretching the fingers, gently

1380
05:02:07.680 --> 05:02:27.479
massaging the palm of your left hand. You feel so

1381
05:02:27.479 --> 05:02:52.799
so relaxing, so comforting, and I just rest your left

1382
05:02:52.959 --> 05:03:07.040
arm back down. Start to massage your back, the biggest

1383
05:03:07.159 --> 05:03:18.560
part of your body, starting at the top, starting again

1384
05:03:18.680 --> 05:03:22.439
where we already been, the area at the top in

1385
05:03:22.520 --> 05:03:29.759
between his shoulders, near your neck. Going back the message

1386
05:03:29.799 --> 05:03:41.319
in that area again, but this time moving downwards, taking

1387
05:03:41.360 --> 05:03:49.599
a downward stroke to the middle of your back, working

1388
05:03:49.759 --> 05:03:57.520
from the outside inwards. It's a massage in the your back,

1389
05:03:57.639 --> 05:04:09.439
but the yeah outsides of your back, the parts where

1390
05:04:09.439 --> 05:04:22.279
your arms would maybe rest against, almost the part that

1391
05:04:22.400 --> 05:04:38.319
connects your front to your back. Just messaging down firmly

1392
05:04:39.560 --> 05:04:48.840
but gently, as firm as you want, moving down and

1393
05:04:48.919 --> 05:04:51.200
moving across a little bit, and moving all the way

1394
05:04:51.279 --> 05:04:58.919
down again, be very gentle yet firm as you choose.

1395
05:05:05.279 --> 05:05:10.000
Eventually you get to the spine. We can message the

1396
05:05:10.119 --> 05:05:14.319
muscles and either side of your spine from the top

1397
05:05:14.400 --> 05:05:20.439
of your neck all the way down to your lower back.

1398
05:05:26.639 --> 05:05:32.959
We can do that a few times. Sometimes people use

1399
05:05:35.840 --> 05:05:42.040
the knuckle or the two fingers and just go your

1400
05:05:42.119 --> 05:05:47.439
side of the spine almost just push down, go all

1401
05:05:47.439 --> 05:05:51.279
the way down to the bottom of the spine, each

1402
05:05:51.439 --> 05:06:02.000
time releasing tension and opening up the body, stretching your

1403
05:06:02.040 --> 05:06:08.880
body so that you feel more relaxed but at the

1404
05:06:08.959 --> 05:06:25.319
same time rejuvenated. And now I'm going to move to

1405
05:06:25.439 --> 05:06:34.000
one side, to your right side, and from the bottom

1406
05:06:34.040 --> 05:06:39.799
of your ribs to your pelvis, I'm going to massage

1407
05:06:40.799 --> 05:06:46.159
that area of your back. I'll stretch over the other

1408
05:06:46.279 --> 05:06:51.639
side and i will pull the muscles gently and massage

1409
05:06:51.720 --> 05:06:56.159
and push from one end that side or way to

1410
05:06:56.279 --> 05:07:01.040
my side. It's in the middle of fact to where

1411
05:07:01.080 --> 05:07:07.799
your spine is massaging that sign of your spine the

1412
05:07:07.799 --> 05:07:14.520
opposite side to where I'm standing. It's almost like kneading bread.

1413
05:07:16.439 --> 05:07:23.000
There's that big area which is firm yet lots there

1414
05:07:23.040 --> 05:07:32.560
to message. Potentially one of the most important places to

1415
05:07:32.639 --> 05:07:40.159
actually have a message because you really feel it. You

1416
05:07:40.400 --> 05:07:45.400
really feel the release and the pleasure of having your

1417
05:07:45.439 --> 05:07:53.119
lower back massaged. It releases so much from your body

1418
05:07:54.639 --> 05:08:03.520
that's not useful, starting to healing process which will continue

1419
05:08:03.680 --> 05:08:16.119
long after this recording is over. The message in this

1420
05:08:16.279 --> 05:08:20.200
part of your body not only feels really good for you,

1421
05:08:21.639 --> 05:08:26.119
it's actually fun to do because it is, as I said,

1422
05:08:26.279 --> 05:08:31.400
like kneading bread, it's a part that you can really

1423
05:08:31.479 --> 05:08:39.400
get hold of and really message deeply, if that's your choice.

1424
05:08:47.119 --> 05:08:48.840
And then I'm going to move over to the other

1425
05:08:48.919 --> 05:08:55.119
side of your body and do the same with the

1426
05:08:55.159 --> 05:09:04.959
opposite part of your lower back, kneeding and messaging from

1427
05:09:04.959 --> 05:09:11.959
your sides or way to the middle of your back

1428
05:09:12.520 --> 05:09:26.119
where your spine is pressing and kneading firm and gentle

1429
05:09:26.240 --> 05:09:36.119
at the same time. It feels so releasing this mixture

1430
05:09:36.159 --> 05:09:51.599
of pleasure, comfort, release, calmness, relaxation or mixed together. Plus

1431
05:09:51.639 --> 05:09:56.080
there's that feeling from your stomach as it's being stretched.

1432
05:09:57.959 --> 05:10:01.119
Even though you're in your stomach now, you can feel

1433
05:10:01.119 --> 05:10:05.000
it being stretched because that whole area is connected to

1434
05:10:05.040 --> 05:10:16.400
your stoach. Now we're going to move or move further

1435
05:10:16.599 --> 05:10:21.560
up to your top of your body, and we did

1436
05:10:21.560 --> 05:10:30.279
the same this time, starting with your upper back. Put

1437
05:10:30.319 --> 05:10:35.240
my hands forward over and mess it massage in that

1438
05:10:35.520 --> 05:10:42.240
area up to your spine, from the side of your

1439
05:10:42.240 --> 05:10:47.720
body up to your spine, so some of that message area,

1440
05:10:48.159 --> 05:10:54.159
the muscle tissue or whatever fatty tissue even will be

1441
05:10:54.439 --> 05:11:00.040
possibly from your chest. There's all connected chest and the

1442
05:11:00.959 --> 05:11:07.040
connect together. I'm going to be massaging and just pulling

1443
05:11:07.759 --> 05:11:14.319
some of that skin from your side up and massaging

1444
05:11:15.400 --> 05:11:22.360
in that area of your upper back all the way

1445
05:11:22.479 --> 05:11:29.000
to your spine. And then I'll move down a bit

1446
05:11:29.040 --> 05:11:32.119
and I'll continue with the middle of your back, doing

1447
05:11:32.200 --> 05:11:41.159
exactly the same thing as gentle or as deep as

1448
05:11:41.240 --> 05:11:52.799
you choose. Now, I'll move or the other side again

1449
05:11:52.880 --> 05:11:57.439
and do the exact same thing with the top of

1450
05:11:57.479 --> 05:12:07.400
your back on the other side, from pretty much underneath

1451
05:12:07.400 --> 05:12:21.119
your arm area really to your spine, and then continuing

1452
05:12:21.240 --> 05:12:28.159
that all the way down including your lower your middle

1453
05:12:28.159 --> 05:12:46.439
of your back. I'm gonna go to your thighs, the

1454
05:12:46.520 --> 05:12:56.000
backs of your thighs, and the sides of your thighs,

1455
05:12:56.040 --> 05:13:05.000
starting with your right leg now, sergeant, the back and

1456
05:13:05.119 --> 05:13:13.720
the sides of your thighs gently and firmly. There's a

1457
05:13:13.759 --> 05:13:17.200
lot of muscles there. It's an area that can be

1458
05:13:17.319 --> 05:13:21.639
very tense at times and maybe needs a little bit

1459
05:13:21.680 --> 05:13:25.319
more pressure than the rest of the body that's up

1460
05:13:25.360 --> 05:13:35.560
to you. You can gently stroke the back of your

1461
05:13:35.639 --> 05:13:41.520
legs where you know opposite your knee joint or underneath

1462
05:13:41.560 --> 05:13:54.520
your knee joint, very sensitive, gentle area, and then working

1463
05:13:54.680 --> 05:14:02.840
down to your calf muscles. Massage in your calf muscles

1464
05:14:03.000 --> 05:14:16.520
thoroughly and deeply, if you choose, using both hands and fingers,

1465
05:14:16.880 --> 05:14:30.279
digging deep to your ankles, in the back of your

1466
05:14:31.119 --> 05:14:38.279
back of your ankles, just gently massage in that area,

1467
05:14:42.560 --> 05:14:48.759
maybe lifting the leg and stretching it a little bit.

1468
05:14:58.880 --> 05:15:14.080
Moving to the right foot, massage in the bottom of

1469
05:15:14.119 --> 05:15:28.319
your feet and the sides of your feet can't leap

1470
05:15:29.479 --> 05:15:40.360
firm enough so they don't tickle, and just allow the

1471
05:15:40.479 --> 05:15:46.400
pleasure that you get from having your feet massaged to

1472
05:15:46.520 --> 05:15:53.279
just overtake you as I continue to message your feet,

1473
05:15:55.599 --> 05:16:03.639
the bottoms of your feet, the sides, your arches, your heel.

1474
05:16:06.000 --> 05:16:08.279
You can put a lot of pressure into your heel

1475
05:16:09.040 --> 05:16:14.080
and it feels amazing, yet the arches need to be

1476
05:16:14.159 --> 05:16:25.840
a bit more gentle. Stretching your toes gently and massage

1477
05:16:25.919 --> 05:16:32.000
in the bottoms of your toes with my fingers, each

1478
05:16:32.040 --> 05:16:45.759
one individually. Moving over to the left leg to do

1479
05:16:45.880 --> 05:16:54.720
exactly the same thing. Starting at the top of the thighs,

1480
05:16:56.840 --> 05:16:59.400
work in the back of the thighs and the sides

1481
05:17:01.040 --> 05:17:11.479
massaging deeply and gently the whole area, working all the

1482
05:17:11.479 --> 05:17:24.319
way down. And this is an area that maybe you

1483
05:17:24.400 --> 05:17:32.159
could like to spend more time relaxing and messaging. So

1484
05:17:32.240 --> 05:17:38.439
perhaps if you wanted like a bigger future recording, want's

1485
05:17:38.479 --> 05:17:47.360
spend more time on one particular area. As you move

1486
05:17:47.479 --> 05:18:00.000
down to your calf muscles, Massage in your calf muscles

1487
05:18:01.680 --> 05:18:15.639
firmly and gently, move down your aincor into your feet.

1488
05:18:17.439 --> 05:18:23.200
Massage in the backs of your feet, the bottoms of

1489
05:18:23.240 --> 05:18:33.319
your feet, stretching your toes and massage in each tone individually.

1490
05:18:35.880 --> 05:18:41.400
And that feeling of pleasure and release that you experience

1491
05:18:41.560 --> 05:19:00.959
when your having your feet massaged feels really good. Now,

1492
05:19:03.680 --> 05:19:07.759
she turn over in your mind. Laying on your back,

1493
05:19:15.159 --> 05:19:27.200
I'm just going to start again for your neck area,

1494
05:19:27.880 --> 05:19:35.560
in your shoulders, just to get back in touch with

1495
05:19:35.680 --> 05:19:52.840
that area. And as you move up, I can clean

1496
05:19:52.880 --> 05:19:57.439
my hands, make them more fresh, because now I'm going

1497
05:19:57.520 --> 05:20:07.599
to message your face gently, starting off with your forehead.

1498
05:20:13.840 --> 05:20:19.560
Your eyes are closed and I can just stretch your

1499
05:20:19.639 --> 05:20:30.680
eyes a little bit, pushing up on your eyebrows, just

1500
05:20:30.880 --> 05:20:44.200
massaging around your scalp, massaging down your cheeks, around your ears,

1501
05:20:47.240 --> 05:21:00.479
into your chaw gently the sides of your neck chin

1502
05:21:07.560 --> 05:21:18.639
mm hmm, then just moving down shall your neck down

1503
05:21:18.720 --> 05:21:26.080
to your chest, starting him by message in the very

1504
05:21:26.240 --> 05:21:34.720
top of your chest where the collar phone is. Give

1505
05:21:34.759 --> 05:21:46.560
a side of the collarbone, and then just message in

1506
05:21:46.680 --> 05:22:07.799
the hole of the chest, moving the chest around. Because

1507
05:22:07.799 --> 05:22:12.639
it's quite a large area, you can move from one

1508
05:22:12.680 --> 05:22:23.680
side to the next, moving my hands underneath pretty much

1509
05:22:23.680 --> 05:22:33.200
where your arms are stretching up, stretching some of the

1510
05:22:33.279 --> 05:22:42.560
muscles of your back in the process, moving up over

1511
05:22:42.599 --> 05:23:02.479
your chest and they're moving down again, and then allowing

1512
05:23:02.599 --> 05:23:09.720
my hands to just massage gently and slide down towards

1513
05:23:09.720 --> 05:23:17.759
your stomach, starting in the middle of your chest, and

1514
05:23:17.880 --> 05:23:24.560
then gradually my hands moving apart and massage in and

1515
05:23:24.759 --> 05:23:33.919
slide in at the same time, moving down to just

1516
05:23:33.959 --> 05:23:49.479
below your red cage, moving down, then massaging up again,

1517
05:23:52.279 --> 05:24:00.200
giving your chest all the attention that it needs to

1518
05:24:00.360 --> 05:24:12.639
feel completely relaxed. Remembering that I'm also going to be

1519
05:24:12.680 --> 05:24:18.759
focusing on your sides as well, an area that really

1520
05:24:19.000 --> 05:24:26.599
doesn't get much attention but feels really good when it's massaged.

1521
05:24:31.479 --> 05:24:35.520
Just stroking my hands down the sides of your body,

1522
05:24:39.279 --> 05:24:42.759
just below your arms, all the way down to your hips.

1523
05:24:52.360 --> 05:24:58.240
Now moving to your stomach area, I'm going to stand

1524
05:24:58.439 --> 05:25:01.040
one side of you like I did when I dig

1525
05:25:01.080 --> 05:25:07.319
your lower back. I'm gonna do a similar process of

1526
05:25:07.560 --> 05:25:22.400
just stretching the muscles from your side, gently massaging from

1527
05:25:22.400 --> 05:25:24.360
one side to the next.

1528
05:25:26.080 --> 05:25:26.680
Move in.

1529
05:25:29.080 --> 05:25:33.319
The whole area from below your ribs all the way

1530
05:25:33.360 --> 05:25:44.240
down to below your belly button, and then move around

1531
05:25:44.319 --> 05:25:54.200
to the other side of you and repeat that process

1532
05:25:54.479 --> 05:26:07.599
of relaxing deeply, harmly. You feel loose, you feel free.

1533
05:26:09.959 --> 05:26:14.680
And it's something about having your stomach message that's different

1534
05:26:14.720 --> 05:26:21.599
from any other part because we do have a tendency

1535
05:26:22.159 --> 05:26:26.240
of holding a different kind of stress in our stomachs

1536
05:26:27.479 --> 05:26:35.279
that we may not be aware of. As a now

1537
05:26:35.479 --> 05:26:43.759
message your stomach in front of your stomach, making circles

1538
05:26:45.200 --> 05:26:55.000
around your belly button, thing going the other way around.

1539
05:27:00.959 --> 05:27:06.720
There's a gentleness and a freedom that comes from feeling

1540
05:27:07.360 --> 05:27:17.680
how you're feeling. As I now move down the tops

1541
05:27:17.720 --> 05:27:24.479
of your thighs the muscles, massaging them, and I can

1542
05:27:24.599 --> 05:27:30.880
do this two legs at the same time, pressing down,

1543
05:27:33.400 --> 05:27:39.560
massaging deeply those muscles in your thighs at front of

1544
05:27:39.599 --> 05:27:50.639
your thighs and moving down to your knees gently massaging

1545
05:27:50.680 --> 05:28:02.000
your knees, sliding down your shins, putting pressure on either

1546
05:28:02.119 --> 05:28:14.319
side of your shin gently softly but firmly, moving down

1547
05:28:14.639 --> 05:28:29.479
to your ankles, stroking the tops of your feet, and

1548
05:28:29.520 --> 05:28:35.639
then with each foot in each hand, just gently messaging

1549
05:28:36.400 --> 05:28:44.720
the whole of the foot, the top, the bottom, your heel,

1550
05:28:45.200 --> 05:28:53.119
your ankle, your toes, messaging every part of your feet.

1551
05:28:58.000 --> 05:29:04.080
Feels so good to let go and enjoy the process.

1552
05:29:09.680 --> 05:29:28.520
Enjoy feeling so deeply relaxed. So much comfort and so

1553
05:29:28.759 --> 05:29:45.560
many feelings come just from touching your skin. And you

1554
05:29:45.639 --> 05:29:51.919
can just lie there for as long as you choose,

1555
05:29:55.840 --> 05:30:04.639
enjoying the feeling of deep com effort and being massaged

1556
05:30:07.279 --> 05:30:36.000
by me. Enjoy fear deeply. Right, But all we're gonna

1557
05:30:36.040 --> 05:30:56.639
do is blow out some candles. In your mind, there

1558
05:30:56.639 --> 05:31:06.880
are going to be a hundred candles, and you're going

1559
05:31:06.959 --> 05:31:16.319
to blow each one out individually, one by one, starting

1560
05:31:17.159 --> 05:31:25.680
at one hundred. As I count down all the way

1561
05:31:25.720 --> 05:31:33.319
down to one, and each time I say a number,

1562
05:31:38.759 --> 05:31:45.680
you can imagine that candle in front of you, and

1563
05:31:45.680 --> 05:31:55.479
I'd like you to actually physically gently blow that candle out,

1564
05:32:01.799 --> 05:32:14.000
just so it's not big blows, just a gentle, and

1565
05:32:14.159 --> 05:32:23.759
that candle will extinguish, and then I'll say the next

1566
05:32:23.840 --> 05:32:34.040
number as we move down, and you can just h

1567
05:32:34.400 --> 05:32:43.439
blow that one out as well. And as we move

1568
05:32:43.799 --> 05:32:54.799
down the numbers, you'll find yourself feeding more and more relaxed.

1569
05:32:57.840 --> 05:33:03.880
If you need to sleep, you also find yourself becoming

1570
05:33:05.599 --> 05:33:19.319
incredibly tired and sleepy. In fact, you may struggle to

1571
05:33:19.439 --> 05:33:32.240
blow out all one hundred of these candles. And as

1572
05:33:32.319 --> 05:33:50.479
you feel more and more deeply relaxed, more and more

1573
05:33:54.520 --> 05:34:10.279
deeply hid, and the further you go down, the more

1574
05:34:11.919 --> 05:34:25.279
your mind starts to drift. You may find that you

1575
05:34:25.479 --> 05:34:39.040
stop listening to me after a while. And even though

1576
05:34:39.080 --> 05:34:48.200
there maybe background sounds where you are, you'll be aware

1577
05:34:48.240 --> 05:35:03.439
of those sounds at the moment be Ma start to

1578
05:35:03.840 --> 05:35:18.720
just not even notice them at all, because they're unimportant.

1579
05:35:26.680 --> 05:35:31.919
Where I am, I've got the sounds of the birds,

1580
05:35:33.759 --> 05:35:39.439
there's horrors, the pigeon who likes to say hello sometimes,

1581
05:35:42.319 --> 05:35:50.759
and there's the old plane that goes by, maybe traffic

1582
05:35:51.040 --> 05:36:01.840
and trains in the distance, but none of that seems

1583
05:36:02.080 --> 05:36:16.240
important whatsoever. More candles you blow out, the less important

1584
05:36:17.759 --> 05:36:33.799
anything is. More candles you blow out, the further seemed

1585
05:36:34.040 --> 05:36:53.759
to move away from sounds and from general date days.

1586
05:36:53.799 --> 05:37:03.479
Stuff seems to just move for way on its own.

1587
05:37:08.799 --> 05:37:19.880
You feel more calma with every candle you blow out,

1588
05:37:29.680 --> 05:37:41.520
guiding you to the next number. Do you hear me say?

1589
05:37:46.840 --> 05:38:00.080
And then you blow that candle out too? Yeah, so easy,

1590
05:38:03.959 --> 05:38:24.639
so simple. We're gonna start by introducing the first candle,

1591
05:38:28.040 --> 05:38:46.599
which is a hundred. First candles one hundred. When you

1592
05:38:46.720 --> 05:39:06.200
blow that candle out, you'll find immediately, yes, light change

1593
05:39:06.880 --> 05:39:15.200
in how you feel, as well as a real sense

1594
05:39:15.360 --> 05:39:45.919
of positivity growing within you. Relaxation and sleepiness expanding. Starting

1595
05:39:46.639 --> 05:40:15.759
with one hundred blow out by candle now ninety nine,

1596
05:40:33.520 --> 05:41:40.279
candle ninety eight and oh ninety seven, h cham we

1597
05:41:40.639 --> 05:43:03.439
ninety six mm, tend ninety five, ninety four, can't do

1598
05:43:09.319 --> 05:44:31.200
ninety three, ten, ninety two and ninety one, ten to

1599
05:44:34.000 --> 05:46:50.240
ninety and eighty nine and eighty eight and eighties candle

1600
05:47:01.680 --> 05:50:32.599
eighty eighty five, four four, seven, eighty two and two

1601
05:50:32.799 --> 05:52:44.400
one candle seventy nine can do, seventy eight, can do

1602
05:52:48.919 --> 05:53:50.159
seventy seven, candle seventy six, candle seventy five, candle seventy four,

1603
05:54:01.880 --> 05:55:07.520
candle seventy three, candle seventy two candle seventy one, candle

1604
05:55:10.279 --> 05:56:08.000
seventy one and seventy and sixty nine, candle sixty eight,

1605
05:56:17.720 --> 05:57:20.400
candle sixty seven, candle sixty five, candle sixty four, candle

1606
05:57:22.599 --> 05:58:15.040
sixty four, candle sixty three, candle sixty two, sixty one,

1607
05:58:37.720 --> 06:00:00.080
candle sixty and fifty nine, handle fifty eight, candle.

1608
06:00:03.200 --> 06:01:01.479
Fifty seven, fifty six, candle.

1609
06:01:04.319 --> 06:02:20.560
Fifty five, candle fifty four, handle fifty three, ten fifty

1610
06:02:20.639 --> 06:04:25.919
two fifty two candy, candle fIF do one, candle fifty

1611
06:04:49.439 --> 06:06:42.000
candle fty nine, can foot he ate candle forty seven,

1612
06:06:44.080 --> 06:08:35.759
candle forty six, candle forty five and forty two. Chando?

1613
06:08:40.200 --> 06:10:39.439
Who do you handle? Forty candle thirty nine and two

1614
06:10:42.840 --> 06:12:47.720
thirty eight, can't do thirty seven, can't thirty five, canw

1615
06:12:52.759 --> 06:16:07.400
thirty four? Tenso thirty three, candle thirty one, candle thirty

1616
06:16:14.639 --> 06:18:37.240
hand two, eighteen nine and twenty eight and twenty seven,

1617
06:18:40.919 --> 06:19:30.599
twenty six and twenty five.

1618
06:20:08.880 --> 06:20:15.279
And two.

1619
06:20:17.840 --> 06:22:16.119
Four, end the twenty three and twine and twenty You.

1620
06:22:16.200 --> 06:22:51.439
Want and.

1621
06:22:55.279 --> 06:26:41.080
To winy one ten ninety candle seventeen ten sixteen, chancel

1622
06:26:45.840 --> 06:29:50.159
four ten tu woh, candle eleven cans YEA.

1623
06:30:56.840 --> 06:32:54.279
Yeah nine.

1624
06:32:00.639 --> 06:34:29.599
Chimed eight, chendo six, m came four.

1625
06:35:07.759 --> 06:35:08.479
And do.

1626
06:35:13.799 --> 06:36:17.479
Hey seven.

1627
06:36:22.680 --> 06:36:59.799
Two?

1628
06:37:13.560 --> 06:37:32.520
Can or let go of all of those thoughts, worries,

1629
06:37:32.759 --> 06:37:38.919
concerns about the past, thoughts about the future, and even

1630
06:37:40.360 --> 06:37:44.759
things you've been thinking about today. Just let it all

1631
06:37:44.799 --> 06:37:51.040
go because none of it is useful in this moment.

1632
06:37:55.919 --> 06:38:11.360
This is your opportunity to just focus on feeling relaxed,

1633
06:38:15.599 --> 06:38:22.080
allowing yourself to get in touch with that natural sense

1634
06:38:24.119 --> 06:38:32.279
of peace that we all have within us. It's available

1635
06:38:32.319 --> 06:38:37.200
for everyone. It just sometimes takes a little bit of

1636
06:38:37.279 --> 06:38:44.799
effort to set up the right time and place in

1637
06:38:44.959 --> 06:38:51.240
order for you to just let go. Because when you

1638
06:38:51.400 --> 06:38:59.200
do decide to let go and relax, that's what your

1639
06:38:59.200 --> 06:39:07.959
body starts to do because you've chosen, You've chosen to

1640
06:39:08.360 --> 06:39:15.520
just allow your body to unwind and your mind starts

1641
06:39:15.560 --> 06:39:23.040
to slow down. And it's a nice feeling. It's a

1642
06:39:23.159 --> 06:39:27.439
nice feeling at the beginning, just to know that you

1643
06:39:27.840 --> 06:39:38.200
have chosen to decide to relax deeply, and because you've

1644
06:39:38.240 --> 06:39:46.759
made that decision, your body will just follow suit. Because

1645
06:39:46.799 --> 06:39:51.479
sometimes all the muscles in your body need is just

1646
06:39:51.759 --> 06:40:01.040
permission from you to relax. Because so often we're busy,

1647
06:40:01.279 --> 06:40:05.560
we're going from here to there. We're walking around and

1648
06:40:05.599 --> 06:40:12.959
we're doing stuff, and the body doesn't have any time

1649
06:40:13.159 --> 06:40:21.599
or space to really relax deeply, So it kind of

1650
06:40:21.680 --> 06:40:27.279
waits for you to lead the way, waits for your permission.

1651
06:40:31.560 --> 06:40:38.080
And when you do give your permission, when you give

1652
06:40:38.119 --> 06:40:44.439
the say so we need say okay, it's time for

1653
06:40:44.520 --> 06:40:54.200
your body to let go completely and relax totally, your

1654
06:40:54.240 --> 06:41:00.759
body just follows. It's like a breath of relief.

1655
06:41:01.919 --> 06:41:02.400
Ah.

1656
06:41:03.479 --> 06:41:10.639
Good, I can now relax. That feeling at the end

1657
06:41:10.639 --> 06:41:13.799
of a day, of a very physical day that you

1658
06:41:13.919 --> 06:41:17.880
may experience in the past, where you get home and

1659
06:41:17.919 --> 06:41:21.680
you just sit down on a chair, maybe you kick

1660
06:41:21.759 --> 06:41:28.040
your shoes off and not Ah, feels so nice knowing

1661
06:41:28.040 --> 06:41:31.959
that you don't have to get up again for a

1662
06:41:31.959 --> 06:41:35.599
little while at least if you choose, you can just

1663
06:41:35.720 --> 06:41:44.479
sit there for maybe an hour to It feels blissful.

1664
06:41:48.560 --> 06:41:53.560
And just by sitting down like that, your body knows

1665
06:41:53.840 --> 06:41:58.799
that it's time to relax. Your body has been given

1666
06:41:58.880 --> 06:42:06.360
permission from you it because it's a mindset in your mind,

1667
06:42:09.119 --> 06:42:19.599
you're prepared to let go of everything and just completely

1668
06:42:20.759 --> 06:42:29.560
allow all the stress of your body to evaporate. Any

1669
06:42:29.759 --> 06:42:43.759
tensions can just gradually vanish. It's almost like magic, really,

1670
06:42:49.319 --> 06:42:56.360
because that sense of relaxation in your body, it's a

1671
06:42:56.479 --> 06:43:02.959
very natural state. It's not something unusual. It may feel

1672
06:43:03.040 --> 06:43:06.680
unusual when you first start to relax, if you if

1673
06:43:06.720 --> 06:43:11.159
you haven't really spent a lot of time focusing and

1674
06:43:11.799 --> 06:43:16.319
giving yourself this space to let go completely and relax,

1675
06:43:17.279 --> 06:43:24.000
they seem are most alien, but it isn't. It's actually

1676
06:43:25.279 --> 06:43:30.479
the most natural thing in the world to let go completely,

1677
06:43:32.159 --> 06:43:40.439
to relax totally, the most natural thing in the world

1678
06:43:42.599 --> 06:43:53.240
to allow yourself to feel really calm in your mind.

1679
06:43:55.240 --> 06:44:03.200
And it is almost like literal unwinding. It's like you

1680
06:44:03.279 --> 06:44:12.159
press a button and all the tension just releases, and

1681
06:44:12.159 --> 06:44:16.000
it's like a wheel, like a cog, like the inside

1682
06:44:16.040 --> 06:44:19.720
of the clock, just unwinding. And it's almost like you

1683
06:44:19.799 --> 06:44:25.720
could see the little wind up knob that's used just

1684
06:44:25.840 --> 06:44:30.040
going the opposite way that you choose to wind it up,

1685
06:44:32.799 --> 06:44:42.159
and the energy that fremetic stress for energy gradually winding down,

1686
06:44:43.360 --> 06:44:50.759
losing its power, losing its strength as a sense of

1687
06:44:50.880 --> 06:45:02.720
relaxation becomes stronger and deeper, and you may find a

1688
06:45:02.840 --> 06:45:10.200
the more relaxed you feel, that your mind starts to wonder,

1689
06:45:13.240 --> 06:45:19.119
maybe just seem to stop listening to me for a while,

1690
06:45:19.240 --> 06:45:25.880
and your mind goes somewhere else, and then you realize

1691
06:45:25.880 --> 06:45:31.400
you're listening to me again, and that's just your mind

1692
06:45:31.759 --> 06:45:42.200
drifting to sleep, which is quite natural, because sometimes when

1693
06:45:42.279 --> 06:45:49.479
we're stressed and tense, we're not mean I actually be

1694
06:45:49.959 --> 06:45:54.880
aware of what we need, what we physically your emotionally

1695
06:45:56.880 --> 06:46:04.880
need in this moment. But when you allow your body

1696
06:46:05.279 --> 06:46:10.400
and mind to relax completely, and you let go of

1697
06:46:11.000 --> 06:46:20.799
all thoughts, concerns, worries, ideas, all letting them go, allow

1698
06:46:20.959 --> 06:46:31.159
them to drop onto the floor. When you start to

1699
06:46:31.200 --> 06:46:41.799
get in touch with the feelings of such relaxation, this

1700
06:46:42.080 --> 06:46:49.119
feels so nice, to be in touch with the calmness

1701
06:46:50.720 --> 06:46:59.799
of the different body parts as they become looser and looser.

1702
06:47:03.919 --> 06:47:16.119
Even your breathing seems easier and more natural, effortless, as

1703
06:47:16.159 --> 06:47:22.279
that cool odenters through your mouth or nose into your lungs,

1704
06:47:24.799 --> 06:47:33.200
breathing in comfort and relaxation, and then just breathing out

1705
06:47:33.400 --> 06:47:42.080
any excess remain intention or stress from every part of

1706
06:47:42.159 --> 06:47:49.959
your body and mind. And as you start to focus

1707
06:47:50.080 --> 06:47:58.240
on your mind, maybe you notice that things have come

1708
06:47:58.360 --> 06:48:05.919
to a standstill or maybe just much much lower than before,

1709
06:48:09.119 --> 06:48:16.119
because your mind is not really needed when listening to

1710
06:48:16.279 --> 06:48:25.880
my voice, which allows your mind to relax just as

1711
06:48:26.040 --> 06:48:36.080
deeply as your body. And that's synchronicity between the relaxation

1712
06:48:37.040 --> 06:48:46.840
of your body and relaxation of your mind. Let you

1713
06:48:47.080 --> 06:48:59.799
know that feeling completely calm, loose, and relaxed really is

1714
06:49:01.599 --> 06:49:17.639
a great healing experience fear and has so many positive

1715
06:49:17.959 --> 06:49:25.959
benefits for your body, mind, and your life. To be

1716
06:49:26.040 --> 06:49:37.279
able to let go everything and to relax completely in

1717
06:49:37.319 --> 06:49:45.279
all parts of your body and mind. Even your bones

1718
06:49:45.880 --> 06:50:01.000
are axed, all your muscles are aris, even the skin

1719
06:50:01.759 --> 06:50:14.159
that covers your body is relaxed. Every hair.

1720
06:50:16.880 --> 06:50:17.840
That you have.

1721
06:50:19.200 --> 06:50:36.759
Is also deeply relaxed. And your brain really starts to

1722
06:50:37.000 --> 06:50:50.279
feel the benefit but this healing relaxation. And as you

1723
06:50:50.520 --> 06:50:57.119
focus on the inside of your scalp where your brain is,

1724
06:50:58.880 --> 06:51:06.720
you can start to realize and notice the benefits of

1725
06:51:06.840 --> 06:51:18.520
your brain relaxing deeply. Then it's your brain continues to

1726
06:51:18.639 --> 06:51:28.759
relax sends those messages to the rest of your body

1727
06:51:30.720 --> 06:51:46.520
and your mind to rely, relax even more deeply, relax

1728
06:51:47.200 --> 06:52:05.400
me more completely, letting go of any remaining thoughts or concerns,

1729
06:52:07.680 --> 06:52:14.119
allow them just to drop onto the floor, because they're

1730
06:52:14.119 --> 06:52:22.639
no longer necessary in this moment, in this moment of

1731
06:52:23.000 --> 06:52:48.479
deep relaxation and calmness, filling your brain with deep, concentrated healing, calming,

1732
06:52:53.720 --> 06:53:12.319
relaxing every part of your brain feeling so loose and comfortable,

1733
06:53:15.520 --> 06:53:31.080
so relaxed and peaceful. Your brain feels so light and

1734
06:53:31.400 --> 06:53:43.279
so healthy in that sense of deep deep comfort really

1735
06:53:43.400 --> 06:53:56.400
does allow you to enjoy those ever increase in sensations

1736
06:53:56.479 --> 06:54:10.919
of comfort, that is, spreading throughout your body, relaxing each

1737
06:54:12.520 --> 06:54:25.959
and every muscle of your body, eat deeper and deeper,

1738
06:54:28.919 --> 06:54:46.639
much more deeper than before, much more comfort spreading through

1739
06:54:47.959 --> 06:54:59.919
your body and your mind. Be so peaceful and calm,

1740
06:55:01.959 --> 06:55:16.479
so very very peaceful in avery part of your body,

1741
06:55:18.119 --> 06:55:39.159
letting go of everything averything, so peaceful, calm, so relax

1742
06:55:44.680 --> 06:56:01.400
a very second the passes you feel deper deper relax

1743
06:56:05.319 --> 06:56:29.000
deeper and deeper, relax calm, so calm, peace for so

1744
06:56:30.400 --> 06:56:41.759
very piece, from your head down to your ties. Such

1745
06:56:42.720 --> 06:56:55.119
peace and comfort growing all all the time, Such peace

1746
06:56:56.000 --> 06:57:09.479
and comfort breading through your body and mind deeper, deeper,

1747
06:57:12.360 --> 06:57:25.720
such comforts, spreading and sinking deeper into a muscle of

1748
06:57:25.799 --> 06:57:43.919
your body, so that you feel amazing, so laxed, so peaceful,

1749
06:57:48.479 --> 06:58:09.000
so relax and peaceful, letting go. We're going to do

1750
06:58:09.240 --> 06:58:16.720
a body scan, focusing on firstly how you feel in

1751
06:58:16.759 --> 06:58:22.360
your body, Not trying to change how you feel, not

1752
06:58:22.639 --> 06:58:27.400
trying to relax, not trying to move away from any

1753
06:58:27.479 --> 06:58:36.880
discomfort or stress or tension. Just accepting, observing and accepting

1754
06:58:37.159 --> 06:58:40.599
how you feel in the different parts of your body,

1755
06:58:42.520 --> 06:58:51.639
just allowing yourself to be exactly as you are, to notice,

1756
06:58:52.360 --> 06:59:00.520
to get in touch with how you actually feel in

1757
06:59:00.599 --> 06:59:09.279
this moment. So I'm going to start off by focusing

1758
06:59:10.520 --> 06:59:23.159
on your hands. Just be aware of your hands. I'd

1759
06:59:23.200 --> 06:59:27.639
like you to move your hands around, just maybe move

1760
06:59:27.680 --> 06:59:33.319
your fingers a little bit. I've been and closing your

1761
06:59:33.360 --> 06:59:40.880
hands very gently, just so that you can gain in

1762
06:59:41.080 --> 06:59:52.119
touch with how your hands and your fingers feel with

1763
06:59:53.040 --> 07:00:07.880
very very slow movements. Focus him now on your feet,

1764
07:00:11.919 --> 07:00:15.240
and if you can just do kind of an equivalent

1765
07:00:15.919 --> 07:00:20.319
with your feet is you've just done with your hands,

1766
07:00:21.599 --> 07:00:30.520
maybe turn in your ankles, moving your feet around, moving

1767
07:00:30.599 --> 07:00:40.639
your toes gently, but only very gently and very slowly,

1768
07:00:43.560 --> 07:00:59.159
noticing how your feet fell in this moment. Focusing now

1769
07:00:59.200 --> 07:01:06.520
on your eyes. I like you to just focus on

1770
07:01:06.560 --> 07:01:12.360
your eyelids. Maybe you can open and close your eyes

1771
07:01:12.479 --> 07:01:16.880
a couple of times to really get in touch with

1772
07:01:17.720 --> 07:01:22.439
how you feel when you do close your eyes. The

1773
07:01:22.560 --> 07:01:31.439
muscle changes in your eyes when you do close them,

1774
07:01:31.599 --> 07:01:38.119
maybe raising your eyebrows. It stretches the tops of your eyes,

1775
07:01:41.240 --> 07:01:49.720
perhaps squinting your eyes, scrunching up your eyes, just so

1776
07:01:49.799 --> 07:01:58.400
you can heally get in touch with all aspects of

1777
07:01:59.400 --> 07:02:18.880
how your eyes feel. Right now, now, focusing on your thighs,

1778
07:02:20.840 --> 07:02:26.360
and it just ASTs you to gently tense your thighs,

1779
07:02:26.439 --> 07:02:36.319
just very very gently, just enough so you can become

1780
07:02:37.880 --> 07:02:49.880
more attuned to the physical sensation of your upper legs,

1781
07:02:51.159 --> 07:02:54.720
the front of your thighs, and the backs of your thighs.

1782
07:02:58.880 --> 07:03:18.319
Noticing and observing how your thighs fear. Right now, moving

1783
07:03:18.520 --> 07:03:26.959
your focus to the back of your neck, just noticing

1784
07:03:27.119 --> 07:03:33.240
the back of your neck the muscles, and of course

1785
07:03:33.319 --> 07:03:37.599
they lead to the side of your neck. They also

1786
07:03:37.919 --> 07:03:42.799
lead to the top of your back, which leads to

1787
07:03:42.840 --> 07:03:48.400
your shoulders. So as your focus on the back of

1788
07:03:48.439 --> 07:03:55.880
your neck, maybe you can move your head gently upwards

1789
07:03:57.000 --> 07:04:03.000
as if you're looking up, Maybe moving your head down

1790
07:04:04.439 --> 07:04:10.479
as if you were looking down. Perhaps moving your head

1791
07:04:10.639 --> 07:04:20.200
side to side, it right to left, only very slowly

1792
07:04:22.040 --> 07:04:28.759
and very gently. I'm not trying to force anything.

1793
07:04:30.520 --> 07:04:31.720
It has to be.

1794
07:04:31.799 --> 07:04:45.080
Very very gentle, just so you can be more in

1795
07:04:45.360 --> 07:04:56.880
touch with the feelings, with the sensations, the physical sensations

1796
07:04:57.119 --> 07:05:13.040
of how back your neck feels. Right now, as we

1797
07:05:15.000 --> 07:05:23.680
now focus on the tops of your arms, the parts

1798
07:05:23.759 --> 07:05:28.479
where your biceps and your triceps are between your elbow

1799
07:05:28.560 --> 07:05:37.200
and your shoulders. To focus on those parts, the tops

1800
07:05:37.240 --> 07:05:44.639
of your arms, you may like to just tense them,

1801
07:05:44.680 --> 07:05:55.639
but very very gently and slowly. See you're not straining

1802
07:05:56.040 --> 07:06:06.759
or put in any pressure whatsoever on your arms. It's

1803
07:06:06.959 --> 07:06:16.080
just so you can gain more of the sense of

1804
07:06:16.119 --> 07:06:27.680
how your upper arms are feeling in this moment, and

1805
07:06:28.040 --> 07:06:40.639
just noticing as you gently, very gently and slowly tighten

1806
07:06:40.880 --> 07:06:51.720
the muscles and then let go. Notice how the tops

1807
07:06:51.799 --> 07:07:07.479
of your arms feel right now, as we now focus

1808
07:07:10.400 --> 07:07:18.000
on your stomach, the area the lower abdomen area below

1809
07:07:18.040 --> 07:07:27.880
your belly button, moving all the way down to your hips,

1810
07:07:27.919 --> 07:07:39.240
just above your grind. Maybe you're able to tense these

1811
07:07:39.400 --> 07:07:57.080
muscles in the area very very gently and slowly. If

1812
07:07:57.119 --> 07:08:01.279
that's a difficult thing to do, and maybe you can

1813
07:08:01.439 --> 07:08:12.119
just move your body, pushing your stomach up, maybe moving

1814
07:08:12.159 --> 07:08:17.400
a little bit to the side using your hips, just

1815
07:08:17.919 --> 07:08:26.080
so you can get more in tune with how your

1816
07:08:26.799 --> 07:08:45.759
lower abdomen area is feeling in this moment. Just noticing

1817
07:08:47.240 --> 07:09:07.880
the physical sensations or your lower abdomen as you move

1818
07:09:09.759 --> 07:09:23.799
your attention to your mouth, noticing your lips and inside

1819
07:09:23.919 --> 07:09:43.240
your mouth, your teeth, your guns, your tongue, just noticing

1820
07:09:43.520 --> 07:09:50.400
how your tongue in your mouth feels. It may help

1821
07:09:50.599 --> 07:09:59.439
by moving your tongue around your mouth, moving it to

1822
07:09:59.560 --> 07:10:07.040
your yeah, maybe pressing it gently against the side of

1823
07:10:07.080 --> 07:10:13.400
your mouth, and then to the right, gently to the

1824
07:10:13.599 --> 07:10:21.520
side of your mouth, perhaps pressing up against the top

1825
07:10:21.560 --> 07:10:28.599
of your mouth, and then down gently against the bottom

1826
07:10:28.639 --> 07:10:42.200
of your mouth, always very slowly and a very very

1827
07:10:42.400 --> 07:10:59.520
gentle so that you can be aware of how you

1828
07:10:59.680 --> 07:11:22.000
feel in your mouth area. Now I'm going to focus

1829
07:11:24.119 --> 07:11:38.000
on your wrists and I'm gonna ask you to maybe

1830
07:11:38.799 --> 07:11:47.720
just routine your wrists by moving your hands in a

1831
07:11:47.919 --> 07:12:01.240
circular motion very gently and slowly, just so that you

1832
07:12:01.360 --> 07:12:22.560
can feel the sensations that you are currently experiencing in

1833
07:12:25.560 --> 07:12:32.360
your risks. Perhaps move in.

1834
07:12:32.279 --> 07:12:37.360
Your hands up and down.

1835
07:12:38.639 --> 07:13:00.560
Again very very gently and slowly, very gen it's all

1836
07:13:04.639 --> 07:13:30.200
and slow. As you now start to observe your lower back.

1837
07:13:35.799 --> 07:13:46.200
The bad part is just above your hips where your

1838
07:13:46.240 --> 07:13:59.279
coxis are a whole area which also really does include

1839
07:14:00.080 --> 07:14:06.319
the sides of your body, because those muscles are very

1840
07:14:06.400 --> 07:14:18.080
much connected as those muscles also move into your hiperia,

1841
07:14:19.040 --> 07:14:34.479
connect into your buttocks the sides of your hips, and

1842
07:14:34.599 --> 07:14:43.159
if you're physically able to do so, maybe you can

1843
07:14:44.000 --> 07:14:56.040
very gently just move your body ever so slightly, very

1844
07:14:56.080 --> 07:15:17.959
slowly side to side, just enough to gauge how you

1845
07:15:18.040 --> 07:15:35.560
feel your lower back. Perhaps you could even move your

1846
07:15:35.639 --> 07:15:50.000
hips gently up and down, gently and slowly in order

1847
07:15:50.200 --> 07:15:52.560
to really.

1848
07:15:54.759 --> 07:15:56.439
Be in touch.

1849
07:15:58.680 --> 07:16:21.959
With the physical or sensations of your law back. As

1850
07:16:22.040 --> 07:16:23.439
we now move.

1851
07:16:27.880 --> 07:16:29.319
Your attention.

1852
07:16:32.720 --> 07:16:40.520
To your jaw, the area from your chin all the

1853
07:16:40.520 --> 07:16:47.880
way up to near way your ears are. The hole

1854
07:16:48.319 --> 07:17:03.200
of your jaw. You can do, yeah, it's okay to

1855
07:17:03.360 --> 07:17:14.000
do so. Gently open your mouth, not wide, no stretching,

1856
07:17:15.319 --> 07:17:28.919
just very gently and slowly opening your mouth thing closing

1857
07:17:29.040 --> 07:17:47.560
your mouth very gently and slowly so you can.

1858
07:17:49.919 --> 07:17:51.200
Be in touch.

1859
07:17:57.639 --> 07:18:32.360
With how your jaw feels. Now, No to sit now

1860
07:18:34.279 --> 07:18:47.200
your chest area, and you don't need to do anything

1861
07:18:49.119 --> 07:18:56.040
to move your chest because it moves every time you breathe,

1862
07:19:01.119 --> 07:19:14.599
and it moves very gently and slowly automatically re ech

1863
07:19:14.840 --> 07:19:35.880
bread you take as you focus on how your chest feels.

1864
07:19:40.799 --> 07:20:17.000
When you pray, move in your focus to your forearms,

1865
07:20:18.400 --> 07:20:34.599
your elbows. Maybe you're able to very gently and slowly

1866
07:20:36.959 --> 07:20:45.759
tense the muscles in your forearms, and when you do that,

1867
07:20:46.000 --> 07:21:19.240
you can feel your elbows as well, very gently and slowly, gently.

1868
07:21:22.040 --> 07:21:24.080
And softly.

1869
07:21:27.520 --> 07:22:06.520
Obsav your forearms and dilpos no focus of the rest

1870
07:22:06.560 --> 07:22:19.959
of your back, your upper back and the middle the

1871
07:22:20.000 --> 07:22:40.279
middle of your back again, this part of your body. News.

1872
07:22:41.880 --> 07:22:51.599
Also every time you pray, you may not notice that

1873
07:22:53.759 --> 07:23:05.479
usually there is you observe your upper back. In the

1874
07:23:05.520 --> 07:23:17.400
middle of your back. You can really feel that gentle

1875
07:23:23.319 --> 07:24:14.759
and slow moment moving your focus into your hip area

1876
07:24:15.400 --> 07:24:27.279
nor butties, no grain, there's muscles and those bones in

1877
07:24:27.319 --> 07:25:08.159
your midsection. Just noticing hell your hips feel right now,

1878
07:25:15.439 --> 07:25:31.279
you can very very gently move your hips maybe side

1879
07:25:31.400 --> 07:26:17.279
to side, very gently and very very yeah, softly, and

1880
07:26:24.040 --> 07:26:40.840
everything starts to slow down, including the thoughts in your

1881
07:26:40.919 --> 07:26:52.720
mind and your mind itself just starts to gradually. It

1882
07:26:52.799 --> 07:26:59.240
doesn't have to be instant, but just gradually starting too.

1883
07:27:00.560 --> 07:27:09.439
It's almost like time is storing chin It's a slower

1884
07:27:09.479 --> 07:27:17.400
pace to maybe what you're used to in your day

1885
07:27:17.439 --> 07:27:39.479
to day life. It's a slower movement of energy, very

1886
07:27:43.840 --> 07:27:52.319
small movements which make up the larger movements, which is

1887
07:27:52.319 --> 07:28:00.159
always the case. Now, when you move your hand, it

1888
07:28:00.240 --> 07:28:03.000
might seem like it's one movement, but it's lots of

1889
07:28:03.759 --> 07:28:11.119
minute different muscles moving in accordance with each other. And

1890
07:28:16.119 --> 07:28:28.479
what happens in this space that we're sharing is we

1891
07:28:28.720 --> 07:28:49.720
move from that big movement into those smaller movements. Starting

1892
07:28:49.759 --> 07:29:01.080
to focus on how your body feels, just as a whole,

1893
07:29:02.439 --> 07:29:05.599
not just oh, i'm feel in this way. I'm feeling

1894
07:29:06.639 --> 07:29:12.680
stressed or tense, or I'm feeling relaxed and calm. I'm

1895
07:29:12.720 --> 07:29:19.759
feeling this way, I'm feeling that way. Starting to notice

1896
07:29:19.959 --> 07:29:32.319
that your body begins to present to you small feelings

1897
07:29:33.759 --> 07:29:51.040
around your body, small physical sensations in your legs, whether

1898
07:29:51.400 --> 07:30:06.959
pleasurable or not. Maybe resisting the temptation to label them

1899
07:30:07.080 --> 07:30:14.720
or to judge them those feelings, just thinking them, thinking

1900
07:30:14.759 --> 07:30:27.959
about them is just being neutral, just feelings, not being

1901
07:30:29.000 --> 07:30:39.200
particularly concerned, but just noticing what your body is telling

1902
07:30:39.279 --> 07:30:52.919
you the feelings in your arms instead of feeling the

1903
07:30:52.959 --> 07:31:02.919
whole of the arm. Maybe notice those individual dealings for

1904
07:31:02.919 --> 07:31:14.400
all those different muscles and the skin, the hairs of

1905
07:31:14.439 --> 07:31:20.240
your arms, all the internal parts of your arms, the veins,

1906
07:31:30.360 --> 07:31:39.520
the bones, just being aware of maybe your elbow on

1907
07:31:39.599 --> 07:31:48.000
your right arm has a certain feeling. Maybe your left

1908
07:31:48.080 --> 07:32:13.319
wrist also has its own individual physical sensation. What about

1909
07:32:13.360 --> 07:32:27.080
your forearm on your right arm, you're right forearm, there

1910
07:32:27.119 --> 07:32:33.400
may not be any particular feeling that you could even

1911
07:32:35.040 --> 07:32:42.200
give a name to, may not feel like anything other

1912
07:32:42.240 --> 07:32:52.759
than just a feeling. You know, it's there. The feelings

1913
07:32:52.799 --> 07:32:59.520
in your shoulders. Perhaps your shoulders when you think about them,

1914
07:33:00.080 --> 07:33:04.360
kind of almost like they're the same, you know, the

1915
07:33:04.400 --> 07:33:09.400
same feeling, almost like you both of your shoulders are

1916
07:33:09.479 --> 07:33:22.319
just one thing. Of course they're not. And when you

1917
07:33:22.479 --> 07:33:28.520
focus on your left shoulder and then on your right shoulder,

1918
07:33:30.520 --> 07:33:35.040
maybe find that you move the muscles a little bit,

1919
07:33:36.520 --> 07:33:50.360
maybe tense the muscles gently, noticing the difference in each

1920
07:33:50.880 --> 07:34:17.959
shoulder and your lower back, the left side of your

1921
07:34:17.959 --> 07:34:21.840
lower back and the right side of your lower back

1922
07:34:29.759 --> 07:34:35.080
of course that connection to your buttocks and to your hips,

1923
07:34:42.520 --> 07:34:46.159
and also moving up into the middle of your back

1924
07:34:56.040 --> 07:35:00.000
and sometimes like right now, actually I want to focus

1925
07:35:00.200 --> 07:35:05.759
on that part. When I focused on my buttocks and

1926
07:35:05.799 --> 07:35:09.840
then I focused on the middle of my back, it

1927
07:35:09.919 --> 07:35:12.799
almost felt like the muscles in my lower back were

1928
07:35:12.880 --> 07:35:24.639
being stretched very gently, just stretched a little bit. Even

1929
07:35:24.680 --> 07:35:33.360
though I wasn't doing anything to try to stretch your

1930
07:35:33.360 --> 07:35:38.279
lower back, it just seemed to happen. The feeling of

1931
07:35:40.479 --> 07:35:58.319
very gently stretching your lower back comes along. I have

1932
07:35:58.599 --> 07:36:23.959
feeling in your chest, just noticing what sensations you are

1933
07:36:24.119 --> 07:36:41.319
experiencing in your chest right now. And there's so much

1934
07:36:41.479 --> 07:36:45.680
of the chest. Obviously, there's the collar bone leading to

1935
07:36:45.840 --> 07:36:52.200
the chest. You've got the chest bone, You've got the

1936
07:36:52.279 --> 07:37:00.240
muscles in your chest. Of course, if you're female, now

1937
07:37:00.919 --> 07:37:11.360
there's possibly the breasts your male you've got the different

1938
07:37:12.439 --> 07:37:16.720
well my not that different these days, but there may

1939
07:37:16.759 --> 07:37:25.200
be more muscles at the top of the chest, but

1940
07:37:25.319 --> 07:37:30.400
at the side underneath it's pretty much the same. Whether

1941
07:37:30.439 --> 07:37:35.080
you're a man or a woman. There's muscles there, muscles

1942
07:37:35.080 --> 07:37:40.159
that stretch out to your back as well as breast

1943
07:37:40.159 --> 07:37:48.479
tissue which stretches and moves into your back. To just

1944
07:37:48.560 --> 07:38:08.119
being aware of your chest being with whatever feeling there

1945
07:38:08.240 --> 07:38:28.319
is in your chest. When I noticed that, I focus

1946
07:38:28.400 --> 07:38:36.279
on my chest, I feel it in my back, my

1947
07:38:36.439 --> 07:38:40.560
upper back. I mean, I guess the obvious reason would

1948
07:38:40.560 --> 07:38:50.560
be because you know, I'll breathe in in, then it

1949
07:38:50.680 --> 07:38:54.119
stretches my chest and my back at the same time.

1950
07:39:02.000 --> 07:39:17.319
It feels it feels okay, doesn't feel I got a

1951
07:39:17.319 --> 07:39:24.040
little bit of pain in my right chest, a little bit,

1952
07:39:24.159 --> 07:39:30.720
not pain, but little discomfort, maybe stiffness possibly, I don't know.

1953
07:39:34.720 --> 07:39:43.040
I noticed my shoulders also wanting to flex for some reason.

1954
07:39:45.200 --> 07:39:52.560
I think that's probably part of my upper back, that

1955
07:39:52.759 --> 07:39:57.720
connection between my shoulders and my upper back, because I

1956
07:39:57.720 --> 07:40:02.759
can move my shoulders and stretch the muscles in my back,

1957
07:40:05.240 --> 07:40:11.759
moving the shoulders backwards or up, which then moves I

1958
07:40:11.840 --> 07:40:28.000
think it's the scapulous in your back. It feels quite nice. Actually,

1959
07:40:33.279 --> 07:40:36.479
a good thing about this is you can, if you

1960
07:40:36.599 --> 07:40:50.599
want to, you can just flex or stimulate the various

1961
07:40:50.759 --> 07:40:58.240
muscles in your body gently in order to get more

1962
07:40:58.279 --> 07:41:08.599
of a sense of how they feel. And when you're relaxing.

1963
07:41:13.400 --> 07:41:17.520
When you do tense and muscle and you let it

1964
07:41:17.599 --> 07:41:25.000
go and you let it relax, it relaxes way more

1965
07:41:26.599 --> 07:41:36.680
than it would normally, but you have to feel that

1966
07:41:36.720 --> 07:41:40.680
you're able to do that. There's no point doing it

1967
07:41:40.759 --> 07:41:46.639
if there's an issue with the per part of your body.

1968
07:41:50.080 --> 07:41:56.720
You need to be gentle with yourself at all times

1969
07:41:59.240 --> 07:42:09.439
when you relax sin deeply, it's important to be kind

1970
07:42:10.159 --> 07:42:26.200
to yourself. As you notice your mind. How much has

1971
07:42:26.240 --> 07:42:49.880
your mind slowed down since we started this recording? How

1972
07:42:50.080 --> 07:43:05.880
came and peaceful is your mind right now with nothing

1973
07:43:05.959 --> 07:43:11.479
to think about and just my voice to listen to,

1974
07:43:15.599 --> 07:43:24.200
Because you know, the intention behind this recording is relaxation.

1975
07:43:26.880 --> 07:43:32.080
At the very least, for you to feel more relaxed

1976
07:43:33.360 --> 07:43:36.240
at the end of the recording than you did at

1977
07:43:36.279 --> 07:43:48.919
the beginning, at the very least, for your mind to

1978
07:43:49.279 --> 07:44:05.479
slow down because your body continues to relax, because that's

1979
07:44:05.840 --> 07:44:21.759
what you want to happen. That's what you expect to happen,

1980
07:44:27.799 --> 07:44:45.799
for relaxation to fill your body, maybe calm in your

1981
07:44:45.919 --> 07:44:54.840
mind to the point of boredom. When you start maybe

1982
07:44:55.240 --> 07:45:42.639
to drift away, it's almost as if you're moving further

1983
07:45:42.840 --> 07:45:51.119
away from your body in your mind, just leaving that there,

1984
07:45:59.040 --> 07:46:03.400
kind of liking it and escape pod in the spaceship

1985
07:46:03.720 --> 07:46:07.159
and Movie a space movie, you know when they get

1986
07:46:07.159 --> 07:46:13.200
into a little part in it. Since the man far

1987
07:46:13.360 --> 07:46:42.439
away from the spaceship safe to dream and continue to relax,

1988
07:47:02.639 --> 07:47:23.560
drifting so slow.

1989
07:47:36.279 --> 07:47:54.759
And be so so rare.

1990
07:48:07.720 --> 07:48:31.319
And peace and focusing on.

1991
07:48:31.200 --> 07:48:34.360
The feeling.

1992
07:48:39.439 --> 07:48:49.959
Of those individual parts of your body. That's a relaxing.

1993
07:48:51.880 --> 07:49:08.680
One by one, you may find that every now and

1994
07:49:08.720 --> 07:49:22.360
then you realize that you weren't listening to my voice

1995
07:49:22.639 --> 07:49:34.400
because your mind started to imagine something different, maybe started

1996
07:49:34.520 --> 07:49:43.080
to almost move into something kind of a dreamy state,

1997
07:49:47.919 --> 07:49:54.240
and then you become aware of my voice again. And

1998
07:49:54.360 --> 07:50:00.799
even though you may want to focus on my voice,

1999
07:50:01.439 --> 07:50:08.880
you may also wish to allow your mind to just

2000
07:50:09.200 --> 07:50:29.119
drift naturally into that space of comfort and safety. As

2001
07:50:29.159 --> 07:50:46.680
you feel more comfort spreading through your body like a

2002
07:50:46.840 --> 07:51:01.279
warm blanket covering you gently, keeping your body it just

2003
07:51:03.959 --> 07:51:21.400
the perfect temperature, and even if you can hear background sounds,

2004
07:51:27.000 --> 07:51:39.360
they just don't seem to matter anymore. There's that sense

2005
07:51:39.479 --> 07:51:59.200
of peace spreads through your mind like a gentle breeze, yes,

2006
07:51:59.200 --> 07:52:11.520
strong enough to blow away all negativity, strong.

2007
07:52:11.279 --> 07:52:11.720
Enough to.

2008
07:52:15.119 --> 07:52:25.319
Remove from your mind any anxiety or stress that was

2009
07:52:25.439 --> 07:52:40.599
there before, and blow away any other thoughts or feelings

2010
07:52:40.919 --> 07:53:06.360
that just don't fit with the sense relax station, that is,

2011
07:53:06.639 --> 07:53:32.040
feeling your body and your mind. Unless you focus on

2012
07:53:32.119 --> 07:53:39.759
your mind and count down from ten down to one,

2013
07:53:39.919 --> 07:53:50.360
and with each number you hear, your mind will become

2014
07:53:56.360 --> 07:54:11.799
slightly more relaxed, just just slightly.

2015
07:54:14.439 --> 07:54:14.479
So.

2016
07:54:14.639 --> 07:54:21.759
From ten down to nine, just a slight movement. From

2017
07:54:21.840 --> 07:54:34.159
nine down to eight, just another small change in how

2018
07:54:34.240 --> 07:54:47.639
you feel. Eight down to seven, that feeling is a gap,

2019
07:54:48.200 --> 07:54:53.880
almost like a gap that starts to get wider, the

2020
07:54:53.919 --> 07:55:02.240
gap between those feelings the you used to have in

2021
07:55:02.279 --> 07:55:11.400
your mind compared to the feelings you have there growing now,

2022
07:55:12.919 --> 07:55:22.840
feelings of comfort and security and confidence, and the gap

2023
07:55:23.159 --> 07:55:29.319
becomes wider. Eight down to seven, seven down to six,

2024
07:55:32.959 --> 07:55:37.959
And when you get to five, your mind will start

2025
07:55:38.080 --> 07:55:51.080
to have a certain physical sensation, most like there's a

2026
07:55:51.360 --> 07:55:57.959
magnet outside of your head sucking the tension and the

2027
07:55:58.279 --> 07:56:03.560
stress and any room meaning feelings that you don't want,

2028
07:56:05.560 --> 07:56:14.639
sucking them out through your skull. And then down to

2029
07:56:14.880 --> 07:56:22.360
four you can start to really experience that sense of

2030
07:56:23.840 --> 07:56:34.400
not just emptiness, but space, a place full of fresh air,

2031
07:56:39.200 --> 07:56:46.000
a place where you can stretch. It's almost as if

2032
07:56:46.040 --> 07:56:50.119
as you go down to four and three, your mind

2033
07:56:50.240 --> 07:57:02.200
is expanding with this sense of peace and tranquility growing

2034
07:57:04.799 --> 07:57:10.959
as it moved down to When you get to one,

2035
07:57:12.400 --> 07:57:21.000
your mind just feels exactly how you want to feel,

2036
07:57:24.479 --> 07:57:42.200
almost a perfect feeling, maybe a sensation that it'd like

2037
07:57:42.400 --> 07:57:55.360
to keep a place that's safe, where nothing can affect

2038
07:57:55.439 --> 07:58:11.520
you at all. And you can stay in that that

2039
07:58:11.840 --> 07:58:19.880
space of comfort and confidence, confident in your own ability

2040
07:58:22.279 --> 07:58:28.840
to create this space and this feeling of comfort within

2041
07:58:29.080 --> 07:58:40.119
your own mind just by counting and ten down to one.

2042
07:58:41.119 --> 07:58:45.680
And this is something that you can do yourself when

2043
07:58:45.720 --> 07:58:53.040
you're on your own, the time when you can maybe

2044
07:58:53.200 --> 07:59:01.959
sit down, maybe just for a few minutes, close your eyes,

2045
07:59:05.360 --> 07:59:17.000
it just counts slowly from ten down to one and

2046
07:59:17.200 --> 07:59:29.959
re experience these feelings in your mind. And when you

2047
07:59:30.119 --> 07:59:40.639
feel that way in your mind, your body copies your mind,

2048
07:59:45.919 --> 07:59:51.840
and that feeling is spread through your spine and your

2049
07:59:51.959 --> 07:59:59.759
nervous system into every part of your body, travels through

2050
07:59:59.759 --> 08:00:14.119
your bloodstream, healing and relaxing every particle of your existence.

2051
08:00:26.759 --> 08:00:30.840
And we can we can practice this a few times

2052
08:00:35.479 --> 08:00:38.599
before the end of the recording, and then you can

2053
08:00:39.959 --> 08:00:45.880
practice on your own. But each time you count for

2054
08:00:46.200 --> 08:01:01.000
ten about one, the feelings of comfort, calmness, and deep, deep,

2055
08:01:01.560 --> 08:01:18.240
relaxation becomes stronger and deeper, filling your mind and your

2056
08:01:18.279 --> 08:01:27.680
brain with these positive chemicals, the spread throughout your body,

2057
08:01:29.200 --> 08:01:38.479
relaxing you so quickly, relaxing your whole body and mind

2058
08:01:40.799 --> 08:01:53.919
so very very easily, just by counting from ten down

2059
08:01:53.959 --> 08:02:02.080
to one. So we can do it now. I'm going

2060
08:02:02.119 --> 08:02:06.279
to count from ten down to one. I'd like you

2061
08:02:06.319 --> 08:02:11.080
to repeat the number after me. So when I say ten,

2062
08:02:14.080 --> 08:02:25.959
you can just repeat to yourself ten. Just notice, be

2063
08:02:26.080 --> 08:02:38.720
aware of how you feel in your mind and your body.

2064
08:02:39.680 --> 08:02:46.119
Then when I say nine, you can repeat to yourself

2065
08:02:49.000 --> 08:03:04.240
nine again, noticing the increase income, firs and calmness in

2066
08:03:04.319 --> 08:03:15.319
your mind and in your body the same. Wanna say eight,

2067
08:03:18.159 --> 08:03:30.000
I want, I say seven, six, I want I say five, four,

2068
08:03:33.840 --> 08:03:47.880
When I say three, two, and lastly when I say one,

2069
08:03:48.240 --> 08:03:50.400
you can repeat that number.

2070
08:03:57.840 --> 08:03:58.000
Now.

2071
08:03:58.119 --> 08:04:03.720
Of course, when you do this on your own without

2072
08:04:03.799 --> 08:04:08.919
listening to me, you can say the numbers or whatever

2073
08:04:10.439 --> 08:04:18.919
speed that you feel is necessary for you, so you

2074
08:04:19.000 --> 08:04:24.840
can adapt. So if you feel you want to say

2075
08:04:24.919 --> 08:04:30.799
the numbers ten down to one faster than I do,

2076
08:04:32.520 --> 08:04:35.119
then you go ahead and do that. Or if you

2077
08:04:35.279 --> 08:04:39.319
feel when you do it yourself that you'd like to

2078
08:04:39.479 --> 08:04:47.919
have more more space between the numbers, maybe take a

2079
08:04:47.959 --> 08:04:54.799
lot longer to get from ten all the way down

2080
08:04:55.360 --> 08:05:12.400
to one. That's your choice also to do. So I'm

2081
08:05:12.400 --> 08:05:20.880
going to count from ten down to one, and when

2082
08:05:20.919 --> 08:05:24.680
I get to one, that will be the end of

2083
08:05:24.799 --> 08:05:31.599
this recording, unless, of course, you're listening with music, and the

2084
08:05:31.880 --> 08:06:47.520
music will continue. Ten nine f s.

2085
08:07:47.720 --> 08:09:19.159
Four hussa.

2086
08:09:03.639 --> 08:09:46.159
Assassa Usa.

2087
08:09:45.279 --> 08:10:58.560
USA, twenty nineteen, eighteen seventeen, sixteen fifteen, fourteen thirteen twelve eleven,

2088
08:11:03.479 --> 08:11:50.279
ten nine eight seven, six, five, four three two one.

2089
08:11:58.639 --> 08:12:09.040
Now open your eyes, noticing how you physically feel having

2090
08:12:09.119 --> 08:12:16.759
counted down from twenty to one, allowing stress and tension

2091
08:12:17.240 --> 08:12:21.880
to leave through your fingertips and your toes. And as

2092
08:12:21.919 --> 08:12:26.639
you focus on your fingertips, maybe they feel a little

2093
08:12:26.680 --> 08:12:33.759
bit tingly, which is I suppose quite an understanding considering

2094
08:12:33.840 --> 08:12:41.599
the tension has been exiting your body through your fingertips.

2095
08:12:44.799 --> 08:12:46.840
So now I'm going to count from twenty down to

2096
08:12:46.880 --> 08:12:54.159
one again. This time you're going to feel relief of

2097
08:12:54.279 --> 08:13:00.080
tension and stress in the anxiety that you may have

2098
08:13:04.639 --> 08:13:13.040
leaving through your stomach, just leaving through your stomach, almost

2099
08:13:13.080 --> 08:13:18.840
as if it's just releasing the whole of your stomach.

2100
08:13:19.680 --> 08:13:24.279
You'll enavl to just above your chest or below your

2101
08:13:24.319 --> 08:13:30.919
chest rather so surrounding your belly button area. The whole area.

2102
08:13:31.319 --> 08:13:35.959
You can feel the tension of your body where it's left.

2103
08:13:36.200 --> 08:13:41.560
Just releasing from that area, and you may notice that

2104
08:13:41.599 --> 08:13:46.680
your stomach will become very relaxed. As I count down

2105
08:13:47.680 --> 08:14:45.639
from twenty down to one now twentyeen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten,

2106
08:14:49.959 --> 08:15:26.479
nine eight seven mhm six by ooh three two what

2107
08:15:31.400 --> 08:15:33.680
And you can open your eyes again if you choose,

2108
08:15:34.159 --> 08:15:37.840
or you can just keep them closed because it feels relaxing.

2109
08:15:40.119 --> 08:15:45.279
Just notice how your stomach feels. I notice as your focus,

2110
08:15:45.479 --> 08:15:50.959
just do a little scan of your body's Notice how

2111
08:15:50.959 --> 08:15:59.919
your body feels focusing on upper body, your back chair,

2112
08:16:00.400 --> 08:16:12.279
stomach lags, arms, hands, feet, Just noticing, and you know,

2113
08:16:12.479 --> 08:16:18.240
you may start to feel more of a sense of tiredness,

2114
08:16:19.360 --> 08:16:23.919
which may be the reason you're listening to this recording

2115
08:16:24.119 --> 08:16:30.439
because you would like to let go completely of everything

2116
08:16:32.880 --> 08:16:42.720
and dread off into a nice, natural, calm, relaxing sleep.

2117
08:16:50.240 --> 08:16:59.639
So now we're going to focus on your forehead, and

2118
08:16:59.680 --> 08:17:02.720
if you choose, you can incorporate your eyes in this

2119
08:17:02.880 --> 08:17:09.560
focus as well, your forehead and your eyes. It's that

2120
08:17:09.680 --> 08:17:14.599
whole area basically, almost as if you were wearing a mask,

2121
08:17:14.759 --> 08:17:19.639
you know, like a I don't know, a Batman mask or something,

2122
08:17:20.400 --> 08:17:25.159
or I'm trying to fa zorrow or something, you know,

2123
08:17:25.200 --> 08:17:28.000
the kind of mask that covers your eyes but also

2124
08:17:28.119 --> 08:17:34.200
covers quite a lot of the forehead, and focusing on

2125
08:17:34.240 --> 08:17:37.000
that area because that's the area that we're now going

2126
08:17:37.040 --> 08:17:43.599
to release tension and stress from your mind, from your brain,

2127
08:17:43.840 --> 08:17:47.599
from your mind, and any tension that you may have

2128
08:17:47.720 --> 08:17:51.799
remaining in your face, in your neck and your jaw,

2129
08:17:53.159 --> 08:17:59.639
your eyes, your forehead, or your scalp, so basically any

2130
08:18:00.040 --> 08:18:05.319
inch and within your head area, including your mind and

2131
08:18:05.400 --> 08:18:13.000
your brain, and that's going to be released through your

2132
08:18:13.040 --> 08:18:20.520
fullhead in your eyes. As I count down again from

2133
08:18:20.599 --> 08:20:01.080
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

2134
08:20:04.959 --> 08:20:21.639
what noticing as you scan your face withdraw your eyes,

2135
08:20:22.919 --> 08:20:31.959
your cheap bones, your ears, your forehead, your scalp, your neck,

2136
08:20:33.240 --> 08:20:35.799
the back of your neck, in the front of your neck,

2137
08:20:36.680 --> 08:20:39.400
the side of your neck and your throat.

2138
08:20:41.599 --> 08:20:42.159
Mm hmmm.

2139
08:20:45.319 --> 08:20:56.439
Noticing being aware of the comfort increased be in the relaxation,

2140
08:20:58.560 --> 08:21:04.040
not just in your head, neck, and mind, also the

2141
08:21:04.080 --> 08:21:14.080
rest of your body. Just notice how loose and calm

2142
08:21:14.200 --> 08:21:20.520
you feel, and how easily it is to just let

2143
08:21:20.599 --> 08:21:47.400
go completely, let go completely, how easily. That's what I'm

2144
08:21:47.439 --> 08:21:50.919
going to do now, is I'm going to focus on

2145
08:21:50.959 --> 08:21:58.040
the top of your head and am We're going to

2146
08:21:58.119 --> 08:22:07.279
allow every last piece of tension or stress that might

2147
08:22:08.479 --> 08:22:13.840
be lingering or hiding in your body or mind or

2148
08:22:14.040 --> 08:22:20.720
head to just be sucked out at the top of

2149
08:22:20.759 --> 08:22:30.880
your head and released into Yeah, I wants sucked out

2150
08:22:31.000 --> 08:22:37.400
into the clouds. Imagine a big cloud above your head,

2151
08:22:39.040 --> 08:22:42.880
almost like a whirlpool, and this is can suck that

2152
08:22:43.319 --> 08:22:49.880
tension out the top of your head and just take

2153
08:22:49.919 --> 08:22:58.919
it away the good you focus. Imagine an opening on

2154
08:22:59.000 --> 08:23:04.639
the top of your head without tension and stress and

2155
08:23:04.680 --> 08:23:09.080
any remaining issues may be worries of concerns that have

2156
08:23:09.319 --> 08:23:13.840
no use to you. Now you can all be sucked.

2157
08:23:13.439 --> 08:23:15.319
Down at the top of your head.

2158
08:23:16.639 --> 08:23:22.880
Have taken away. As I count down again from twenty

2159
08:23:22.919 --> 08:24:36.880
down to one now twenty nineteen, eighteen seventeen sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten,

2160
08:24:42.560 --> 08:25:01.720
nine eight seven six.

2161
08:25:05.599 --> 08:25:20.759
By four three two.

2162
08:25:26.000 --> 08:25:52.000
Wha breeze. I'm noticing how you feel, how relaxed and

2163
08:25:52.319 --> 08:26:06.720
calm you physically and mentally fail right now, how peaceful

2164
08:26:08.880 --> 08:26:15.720
your mind feels. It feels so nice to just let go,

2165
08:26:17.840 --> 08:26:27.200
to give yourself some space to breathe easily, to think calmly,

2166
08:26:32.279 --> 08:26:37.400
just to take a break from all that pointless worry

2167
08:26:37.639 --> 08:26:42.880
and concerns about things that you don't need to think

2168
08:26:42.919 --> 08:26:53.919
about right now, because this is your time to let go.

2169
08:26:55.119 --> 08:27:04.919
This is your space to enjoy feeling deeply relaxed, peaceful

2170
08:27:05.040 --> 08:27:12.439
in your mind, relaxed in your body. I can feel

2171
08:27:12.880 --> 08:27:22.720
so good, so nice to just not have to do anything,

2172
08:27:25.000 --> 08:27:33.959
to be able to really enjoy that serenity that comes

2173
08:27:35.439 --> 08:27:48.560
with letting go completely, that peacefulness that comes with being

2174
08:27:49.200 --> 08:28:00.520
in this peaceful space. And you can keep this sense

2175
08:28:00.680 --> 08:28:12.560
of calmness for as long as you choose. If you

2176
08:28:12.759 --> 08:28:19.479
choose to drift off into a deep, healing, natural sleep,

2177
08:28:20.720 --> 08:28:27.479
then you can do that. It's completely up to you,

2178
08:28:32.279 --> 08:28:36.959
and you can keep this feeling of calmness physically and

2179
08:28:37.040 --> 08:28:43.080
in your mind as long as you choose to feel

2180
08:28:43.240 --> 08:28:58.799
completely relaxed, completely relaxed. And I'd like you to make

2181
08:28:58.880 --> 08:29:12.479
up your mind that you're going to relax, and I

2182
08:29:12.599 --> 08:29:15.880
want to explore that with you. What it feels like

2183
08:29:16.040 --> 08:29:24.400
when you actually decide that you're going to relax, not

2184
08:29:24.599 --> 08:29:30.919
forcing yourself, but giving yourself that. I guess it is

2185
08:29:30.959 --> 08:29:36.000
a command, really, isn't it, When you're telling yourself relax

2186
08:29:38.159 --> 08:29:43.439
in a gentle but firm way that only you can

2187
08:29:43.520 --> 08:29:48.479
really tell yourself in that way. You can't really have

2188
08:29:48.520 --> 08:29:53.279
someone else saying to you now it relax, relax, you know,

2189
08:29:54.159 --> 08:29:57.479
and it needs to be gentle, But you can't someone

2190
08:29:57.479 --> 08:30:04.599
else can't really have the same the same kind of

2191
08:30:05.119 --> 08:30:14.080
influence or power that you have over your own physicality

2192
08:30:14.880 --> 08:30:24.599
over how you feel, because when you say it to yourself,

2193
08:30:25.799 --> 08:30:32.840
it means more. It's personal, and your brain and your

2194
08:30:33.240 --> 08:30:40.319
unconscious mind and your body listens to what you say. So,

2195
08:30:40.599 --> 08:30:44.400
for example, we'll test it out and do a little test,

2196
08:30:44.479 --> 08:30:48.159
a few little tests along the way, and you can

2197
08:30:48.240 --> 08:30:50.159
get more of an idea.

2198
08:30:49.880 --> 08:30:56.000
Of the force, the positive force that you can have

2199
08:30:57.360 --> 08:31:03.720
in creating a sense of comfort and relaxation in your

2200
08:31:03.759 --> 08:31:07.400
body and your mind quite quickly.

2201
08:31:08.720 --> 08:31:19.439
Just by you telling yourself to relax. So I want

2202
08:31:19.479 --> 08:31:26.479
to start by it's focus on your hands. To focus

2203
08:31:26.520 --> 08:31:29.119
on your hands and just tell your hands to relax,

2204
08:31:30.159 --> 08:31:35.159
and just say relax. As you focus on your hands,

2205
08:31:37.319 --> 08:31:41.880
you could say my hands are relaxed, or I want

2206
08:31:41.919 --> 08:31:46.159
my hands to relax. But I think if you actually

2207
08:31:46.159 --> 08:31:53.279
do it directly by focusing and imagining that your hands

2208
08:31:54.200 --> 08:31:56.599
can hear what you're saying, you know, like they've got

2209
08:31:56.599 --> 08:32:02.360
little ears, which is a little weird. So talking to

2210
08:32:02.520 --> 08:32:19.319
your hands and just say relax, noticin how your hands

2211
08:32:19.319 --> 08:32:34.880
start to relax. Now focus on your eyes and tell

2212
08:32:34.919 --> 08:32:38.279
your eyes to relax. You just say in the same

2213
08:32:38.360 --> 08:32:47.680
word relax and find a right tone for you. You know,

2214
08:32:47.840 --> 08:32:54.840
I might say relax, but you you might say relax

2215
08:32:55.919 --> 08:33:01.360
or relax. You know, you might say it differently to yourself,

2216
08:33:02.279 --> 08:33:08.880
and that's important for you to gauge what feels right

2217
08:33:09.200 --> 08:33:15.479
for you. To just tell your eyes to relax whilst

2218
08:33:15.639 --> 08:33:19.680
focusing on your eyes, your eyelids, the muscles around your eyes,

2219
08:33:20.520 --> 08:33:57.439
your eyebrows, and just tell your eyes directly relax. Now. Now,

2220
08:33:57.479 --> 08:34:07.880
I just did that myself, and sometimes you may feel

2221
08:34:07.919 --> 08:34:12.720
that you need a bit more time or the different

2222
08:34:12.720 --> 08:34:16.439
parts to relax, you know, because I start talking again,

2223
08:34:17.000 --> 08:34:21.639
and maybe that part hasn't relaxed fully. But what will

2224
08:34:21.680 --> 08:34:24.200
happen is that it will just continue to relax even

2225
08:34:24.240 --> 08:34:31.479
though I'm talking. And that's happening with my eyes. Something

2226
08:34:31.479 --> 08:34:36.319
else I noticed is when I started focusing on my eyes,

2227
08:34:36.599 --> 08:34:40.159
that actually almost became They got worse before they got

2228
08:34:40.200 --> 08:34:43.200
better in a way. So I felt a degree of

2229
08:34:43.319 --> 08:34:50.000
tension growing in my eyes and then disappearing. So I

2230
08:34:50.040 --> 08:34:52.959
think what that was really was just me becoming more

2231
08:34:53.040 --> 08:34:59.680
aware of the tension that was already there that I wasn't.

2232
08:35:00.639 --> 08:35:04.639
I wasn't focused on it before, so I wasn't really

2233
08:35:05.319 --> 08:35:22.720
acknowledging it or really conscious to those feelings. Yeah, my

2234
08:35:22.840 --> 08:35:27.080
eyes is still continuing to relax, as well as my hands. Actually,

2235
08:35:30.479 --> 08:35:35.919
my hands have got a certain kind of energy, like

2236
08:35:36.119 --> 08:35:41.319
not buzzing, but I can kind of feel a degree

2237
08:35:41.319 --> 08:35:47.279
of energy in my hands. Maybe that's where the tension

2238
08:35:47.400 --> 08:35:59.400
is being released. Maybe that's causing that. The next part,

2239
08:35:59.479 --> 08:36:01.680
I think you should focus on the back of the neck.

2240
08:36:02.319 --> 08:36:06.279
That's a part of which is quite often well for me,

2241
08:36:06.720 --> 08:36:10.000
holds tension. I don't know about it for yourself. I

2242
08:36:10.000 --> 08:36:15.599
think it's quite a standard place where tension is sometimes held.

2243
08:36:16.720 --> 08:36:21.919
So and I'm doing exactly what you're doing as you

2244
08:36:22.000 --> 08:36:25.560
do it as well, so I'm telling my body parts

2245
08:36:25.639 --> 08:36:28.560
to relax as well. So if you tell your neck,

2246
08:36:28.799 --> 08:36:31.360
the back of your neck, focus on the back of

2247
08:36:31.400 --> 08:36:38.439
your neck, and just say relax in your own words,

2248
08:36:38.560 --> 08:36:41.720
in your own tone, in your own voice. You can

2249
08:36:41.759 --> 08:36:43.680
say out loud, or you can just say it to

2250
08:36:43.720 --> 08:36:49.959
yourself internally, but you're focusing, and you're saying it literally

2251
08:36:50.360 --> 08:36:52.000
to the back of your.

2252
08:36:51.919 --> 08:36:55.040
Neck, as if the back of your neck can actually

2253
08:36:55.279 --> 08:36:57.040
hear what you're saying.

2254
08:37:00.439 --> 08:37:04.080
To do that now, just say relax, so back of

2255
08:37:04.080 --> 08:37:06.520
your neck, and I'll do the same.

2256
08:37:45.319 --> 08:37:45.479
Now.

2257
08:37:45.520 --> 08:37:51.319
What I noticed, and you may have had similar thing is,

2258
08:37:51.360 --> 08:37:53.959
even though I was focusing on the back of my neck,

2259
08:37:58.959 --> 08:38:05.639
other parts started to I don't know, showed themselves to

2260
08:38:05.759 --> 08:38:09.159
me or maybe because they want to be relaxed as well.

2261
08:38:09.200 --> 08:38:13.639
But I started noticing the feelings in my shoulders at

2262
08:38:13.720 --> 08:38:19.520
tension in my shoulders and in my upper back. Whether

2263
08:38:19.560 --> 08:38:23.759
that was because my back of my neck was saying

2264
08:38:25.240 --> 08:38:30.240
I'm pretty much okay. It's the other parts that need attention,

2265
08:38:36.599 --> 08:38:39.680
but my low back of my neck is still relaxing.

2266
08:38:41.080 --> 08:38:43.560
But I just became more aware of other parts that

2267
08:38:43.840 --> 08:38:52.520
needed attention. Now, this might happen, and it's not. It

2268
08:38:52.560 --> 08:38:56.000
doesn't mean that it's going wrong. It just means you're

2269
08:38:56.080 --> 08:39:02.799
being notified of more places but also wants to feel relaxed.

2270
08:39:06.000 --> 08:39:10.360
So I'm going to focus on my upper back. So

2271
08:39:10.599 --> 08:39:14.319
you can do the same, even if you don't have

2272
08:39:14.360 --> 08:39:19.720
any feelings of tension that obvious in your upper back,

2273
08:39:21.520 --> 08:39:22.680
if you just focus on.

2274
08:39:22.639 --> 08:39:23.319
Your back and.

2275
08:39:25.720 --> 08:39:30.599
The whole area from the shoulder blades down to the

2276
08:39:30.639 --> 08:39:34.840
middle of your back and your spine. And with me,

2277
08:39:34.959 --> 08:39:42.479
it's more the shoulder blades that are more Yeah, that's

2278
08:39:42.520 --> 08:39:49.159
the parts that I really sort of giving me the

2279
08:39:49.319 --> 08:39:53.360
nod that it needs relax in the sounds, going to

2280
08:39:53.439 --> 08:39:56.360
ask that part to relax, and you.

2281
08:39:56.319 --> 08:39:57.040
Can do the same.

2282
08:39:57.080 --> 08:40:24.439
Now, relapsed upper back, there's something strange happened there, And

2283
08:40:24.560 --> 08:40:31.799
this often happens. I've been doing this for sixteen years

2284
08:40:31.919 --> 08:40:39.240
or something, and often I'm one surprised but amazed really

2285
08:40:39.279 --> 08:40:45.520
that there can be a feeling. So when I was

2286
08:40:45.599 --> 08:40:48.759
focusing on the back of my neck, my upper back

2287
08:40:49.000 --> 08:40:54.159
was starting to feel quite stressed and in need of attention.

2288
08:40:56.599 --> 08:40:59.639
As soon as I started talking to you about my

2289
08:40:59.720 --> 08:41:05.000
own back and talking about, you know, getting ready to

2290
08:41:05.080 --> 08:41:09.880
ask the upper back to relax. Why the back already

2291
08:41:09.959 --> 08:41:15.799
started to relax. It's almost as if it doesn't need

2292
08:41:15.840 --> 08:41:25.880
to hear the words, just needs attention, just needs to

2293
08:41:25.919 --> 08:41:38.400
be noticed. And that is something that often happens in

2294
08:41:39.240 --> 08:41:46.200
this type of situation is when you start to relax

2295
08:41:47.720 --> 08:41:51.040
a couple of parts of your body, as we've done

2296
08:41:51.080 --> 08:41:57.599
with our hands, our eyes and their eyelids, and now

2297
08:41:58.639 --> 08:42:06.360
back of the neck, top of the back, up the back,

2298
08:42:07.639 --> 08:42:13.560
the rest of the body seems to just take notice

2299
08:42:14.360 --> 08:42:22.680
and decide in its own way to start relaxing. Other

2300
08:42:22.799 --> 08:42:32.720
parts of your body start to just become looser. I

2301
08:42:32.759 --> 08:42:35.479
suppose it's kind of like a bit of an avalanche,

2302
08:42:35.599 --> 08:42:40.360
you know, the little ball starts rolling and before you

2303
08:42:40.439 --> 08:42:43.479
know it, the whole of your body is completely relaxed

2304
08:42:43.520 --> 08:43:00.200
and can't And if you focus on your face, you

2305
08:43:00.319 --> 08:43:07.919
focus on your eyes, your eyelids, your eyebrowns, and the

2306
08:43:08.040 --> 08:43:16.680
muscles around your eyes, maybe you start to notice that

2307
08:43:18.360 --> 08:43:23.520
your forehead is more relaxed than it was. Maybe your

2308
08:43:23.560 --> 08:43:29.400
face is more relaxed. I would say my entire face

2309
08:43:29.520 --> 08:43:44.119
is a lot more relaxed than it was. So we're

2310
08:43:44.119 --> 08:43:50.680
going to focus now on your shoulders again, just like before.

2311
08:43:52.000 --> 08:43:55.319
Just tell your shoulders, I mean, you can't do them

2312
08:43:55.360 --> 08:43:57.560
in the ditchity. You can do the right shoulder and

2313
08:43:57.639 --> 08:44:02.000
left shoulder, just generally do both at the same time.

2314
08:44:04.040 --> 08:44:07.319
Just tell your shoulders as you focus on them in

2315
08:44:07.360 --> 08:44:13.520
your mind, focus on how you feel. Maybe you can

2316
08:44:13.840 --> 08:44:20.599
see them in your mind's eye. Just tell your shoulders

2317
08:44:24.319 --> 08:45:14.720
to relax, and as nice as they relax. But I

2318
08:45:14.759 --> 08:45:22.959
do notice, I mean, especially with my back, is the

2319
08:45:23.000 --> 08:45:28.880
connection between the different parts the back, the shoulders, the

2320
08:45:29.040 --> 08:45:39.159
neck being all connected and being such a large part

2321
08:45:39.200 --> 08:45:45.240
of your body, it's almost hard to separate them from

2322
08:45:45.279 --> 08:45:53.319
each other. When my lower back has started to relax

2323
08:45:53.400 --> 08:46:04.639
on insane maybe I'm going too slow and that could

2324
08:46:04.639 --> 08:46:08.959
be an issue because we all go at different speeds.

2325
08:46:11.040 --> 08:46:15.159
And the idea at the beginning of this recording was

2326
08:46:15.200 --> 08:46:17.720
for you to be able to just say to yourself,

2327
08:46:21.240 --> 08:46:34.080
relax without focusing on any particular part of your body.

2328
08:46:36.279 --> 08:46:42.639
Because when you know that tenning your hands to relax

2329
08:46:46.400 --> 08:46:54.319
and your hand relax, you tell your eyelids and your

2330
08:46:54.400 --> 08:47:00.639
eyes and muscles around your eyes and your eyes grounds

2331
08:47:01.479 --> 08:47:14.360
to relax, and they relax. You tell the back of

2332
08:47:14.479 --> 08:47:19.560
your neck to relax.

2333
08:47:23.720 --> 08:47:24.599
And do it.

2334
08:47:24.479 --> 08:47:34.639
Relaxes until you're off the back.

2335
08:47:41.040 --> 08:47:42.400
To relax.

2336
08:47:51.560 --> 08:48:04.560
And do it relaxes. You tell your shoulders to relax,

2337
08:48:15.000 --> 08:48:41.439
and they relaxed. And you told your hands to relax,

2338
08:48:42.159 --> 08:48:53.479
They relaxed and they continued to relax. And you told

2339
08:48:53.560 --> 08:49:00.520
your eyelids, the muscles around your eyes, your eye brohounds,

2340
08:49:01.000 --> 08:49:18.040
to relax. They relaxed and continued to relax. When you

2341
08:49:18.159 --> 08:49:21.560
told at the back of your neck, locus on the

2342
08:49:21.599 --> 08:49:31.840
back of your neck and told it to relax, they

2343
08:49:31.959 --> 08:49:47.959
relaxed and continued to relax. When you told your alpa

2344
08:49:48.000 --> 08:50:08.319
back to relax, be relaxed and continued to relax. As

2345
08:50:08.400 --> 08:50:14.119
with your shoulders, you told your shoulders to relax, and

2346
08:50:14.240 --> 08:50:32.680
your shoulders relaxed and continued to relax. And it's not

2347
08:50:32.880 --> 08:50:42.119
just that, it's that the rest of your body has

2348
08:50:42.240 --> 08:50:50.880
also been listening, and no relaxation has been spreading. So

2349
08:50:51.040 --> 08:50:58.319
from your eyes, the relaxation spread to your forehead, around

2350
08:50:58.439 --> 08:51:12.319
your face, into your skin, into your jaw, into the

2351
08:51:12.400 --> 08:51:16.639
front and sides of your neck, all the way down

2352
08:51:16.720 --> 08:51:29.680
your chest and stomach. Your relaxed hands and shoulders meet

2353
08:51:29.840 --> 08:51:40.119
up through your arms, relaxing the four arms, your upper arms, elbows,

2354
08:51:40.319 --> 08:51:59.639
your wrists, letting your your lower bag, your hips, buttons glowing,

2355
08:52:01.479 --> 08:52:08.319
or just start to relax and continue even more. Comfort

2356
08:52:09.959 --> 08:52:19.400
spreading through your legs all the way down to your ankles,

2357
08:52:24.599 --> 08:52:28.840
the tops of your feet, the side of your feet,

2358
08:52:30.439 --> 08:52:41.360
and the bottoms of your feet, relaxing into your toes,

2359
08:52:45.159 --> 08:53:10.000
each toe relaxing, calm, loose, and as your body relaxes more,

2360
08:53:10.520 --> 08:53:34.720
your mind becomes slower, more peaceful, to the point where.

2361
08:53:36.560 --> 08:53:49.000
If you choose to fall the sake, you can easily do.

2362
08:53:49.000 --> 08:54:04.880
That easy drift away because there's nothing going on in

2363
08:54:04.919 --> 08:54:49.919
your mind, the brains peaceful, your body continuesterricts, and with

2364
08:54:50.159 --> 08:54:57.599
that connection between your body relaxing, the word do you

2365
08:54:57.720 --> 08:55:11.479
say to yourself relax means that you don't need to

2366
08:55:11.599 --> 08:55:17.080
focus on just one part. You can just focus on

2367
08:55:19.080 --> 08:55:45.040
your entire body, saying the powerful word lags and there's

2368
08:55:46.319 --> 08:55:54.479
those familiar sensations of comfort.

2369
08:55:55.720 --> 08:56:07.200
Spreading throughout your body using calming.

2370
08:56:09.119 --> 08:56:16.520
And heasing every parm to your body.

2371
08:56:19.119 --> 08:56:22.200
Feasing more.

2372
08:56:24.840 --> 08:56:25.680
Relaxed.

2373
08:56:40.159 --> 08:56:43.959
So all you need to do from now on is just.

2374
08:56:45.759 --> 08:57:25.159
Tell yourself, lights and observed completely come by, so starting

2375
08:57:25.319 --> 08:58:49.840
now with number twenty nineteen eighteen seventeen six six four

2376
08:59:20.439 --> 08:59:56.000
thirty twel.

2377
09:00:00.279 --> 09:03:53.840
Attatatatatas u.

2378
09:05:00.279 --> 09:08:25.839
Attatatatatata what.

2379
09:10:00.279 --> 09:11:14.720
Attatatas one?

2380
09:11:21.080 --> 09:11:43.319
So counted down from ten to one, ten nine, eight, seven, six,

2381
09:11:45.519 --> 09:12:05.720
five four three two one. And maybe that was a

2382
09:12:05.760 --> 09:12:09.879
bit too quick in order to relax. Maybe it's a

2383
09:12:09.919 --> 09:12:16.080
bit too fast for you to notice the calming of

2384
09:12:16.160 --> 09:12:22.879
your body, maybe even a little bit of pressure there,

2385
09:12:23.080 --> 09:12:26.319
Like you'll count it down from ten to one. What

2386
09:12:26.400 --> 09:12:29.680
do you expect me to do? Man, expect me to

2387
09:12:29.760 --> 09:12:39.400
stick with floppy just because you're counting down too. If

2388
09:12:39.440 --> 09:12:42.800
you try it again, but this time, I go this

2389
09:12:43.000 --> 09:12:50.279
slower this time, and you focus on the whole of

2390
09:12:50.360 --> 09:12:57.120
your body before we focus on your legs. Just notice

2391
09:12:58.720 --> 09:13:11.480
how your body does start to feel more relaxed with

2392
09:13:12.800 --> 09:13:46.279
every number that I count down ten nine, eight, seven, six,

2393
09:13:54.720 --> 09:15:04.599
five four three one. Notice how how you feel generally,

2394
09:15:05.040 --> 09:15:16.400
how your body feels. It's not necessarily even about yeah,

2395
09:15:18.919 --> 09:15:26.160
counting down from ten to one. It's that space that

2396
09:15:26.319 --> 09:15:44.319
you have, that body space between us being active physically

2397
09:15:44.519 --> 09:15:54.080
or mentally, just sitting or lying down, just being there,

2398
09:15:54.839 --> 09:16:00.319
not doing anything, not saying anything, not deed into think

2399
09:16:00.400 --> 09:16:06.319
about anything. So it opens up a space, you know,

2400
09:16:06.519 --> 09:16:15.839
a bit of a space, the gap. And the more

2401
09:16:17.120 --> 09:16:20.319
I camped down for the tent to work, the bigger

2402
09:16:20.400 --> 09:16:29.519
that gap becomes. So there's that gap of calmness, of

2403
09:16:29.680 --> 09:16:45.080
comfort and relaxation. It's a nice feeling, and it moves

2404
09:16:46.680 --> 09:16:56.599
those stresses or discomforts physically or emotionally, moves them away,

2405
09:17:03.360 --> 09:17:04.319
allows you.

2406
09:17:07.040 --> 09:17:07.559
To just.

2407
09:17:10.519 --> 09:17:16.839
Slow down. So i'ming to count again from ten down

2408
09:17:16.919 --> 09:17:26.879
to one, and notice that gap widening, the gap, And

2409
09:17:27.000 --> 09:17:32.000
as it widens, it's almost like the stress and attention

2410
09:17:32.879 --> 09:17:51.959
falls into the gap. It gives you that distance, that space.

2411
09:17:54.360 --> 09:20:00.680
Now ten nine, eight, seven, six, five four three. And

2412
09:20:01.000 --> 09:20:21.080
how did your body you feel now? Can you notice that?

2413
09:20:22.120 --> 09:20:58.800
Do you feeling calmer? Are you feeling more relaxed? As

2414
09:20:58.839 --> 09:21:19.160
we now focus on your legs, just your legs. You're

2415
09:21:19.239 --> 09:21:39.120
just gonna start with focusing on your thighs. Of course,

2416
09:21:39.239 --> 09:21:44.120
it's not the most exciting thing to be doing, because

2417
09:21:47.199 --> 09:21:50.199
I'm sure like most of your body is not. I

2418
09:21:50.400 --> 09:22:02.760
not going on right now, Just focusing on the whole

2419
09:22:02.879 --> 09:22:09.279
of your thighs, the tops of your thighs, the sides

2420
09:22:09.440 --> 09:22:15.800
of your thighs, the bottoms of your thighs, the outer

2421
09:22:16.080 --> 09:22:21.440
thighs and inner thighs, basically the hole of your thigh

2422
09:22:21.559 --> 09:22:30.319
that leads into your hip and it goes down to

2423
09:22:30.519 --> 09:22:44.559
your knee joints. Now, this is a big area. It's

2424
09:22:44.599 --> 09:22:50.080
a very heavy area. It's very strong, probably the strongest

2425
09:22:51.080 --> 09:22:53.919
muscles in your body or in your thighs.

2426
09:23:04.120 --> 09:23:05.000
But I don't think we.

2427
09:23:06.760 --> 09:23:19.519
Perhaps will give enough attention to our thighs. Perhaps we do.

2428
09:23:21.120 --> 09:23:30.080
They acknowledge how important our thighs are to our lives,

2429
09:23:41.639 --> 09:23:42.319
how much.

2430
09:23:44.760 --> 09:23:58.239
They actually do for us all through our lives. And

2431
09:23:58.360 --> 09:24:00.839
it may seem so really weird, but.

2432
09:24:03.720 --> 09:24:09.879
I think that all of our body parts, especially advice,

2433
09:24:10.879 --> 09:24:18.199
needs some TLC, a bit of love shown, a bit

2434
09:24:18.239 --> 09:24:36.919
of the acknowledgement, thank you gratitude for what advice do

2435
09:24:37.160 --> 09:24:46.879
for us. And I know this may sound and a strange.

2436
09:24:49.440 --> 09:24:51.000
Maybe you think, why am I.

2437
09:24:51.760 --> 09:24:53.879
Surely how I should be able to in the garden

2438
09:24:54.120 --> 09:24:55.519
hugging a tree or something.

2439
09:24:57.199 --> 09:25:02.440
M it's hard to set a.

2440
09:25:02.480 --> 09:25:06.160
Microphone up on a tree. Just why I'm doing this indoors?

2441
09:25:06.199 --> 09:25:09.720
Otherwise I would be outside in a tree. Now I

2442
09:25:09.800 --> 09:25:18.800
can't see the television from the tree. You move down

2443
09:25:18.839 --> 09:25:28.559
to your knees gain such an important part, and I

2444
09:25:28.720 --> 09:25:35.519
think we don't necessarily I'll speak for myself here, I

2445
09:25:35.599 --> 09:25:40.760
don't necessarily appreciate all that my needs do for me

2446
09:25:42.000 --> 09:25:47.720
until I have a problem with my knee occasionally.

2447
09:25:47.239 --> 09:25:47.839
If either.

2448
09:25:49.239 --> 09:25:53.199
Maybe I'll bash it or it's aching for some reason,

2449
09:25:54.919 --> 09:25:57.599
it's then that I realize.

2450
09:25:58.160 --> 09:25:59.319
How much it does.

2451
09:26:00.959 --> 09:26:04.199
You know, the benefit of being able to use my

2452
09:26:04.440 --> 09:26:14.120
legs without any kind of physical discomfort is a beautiful

2453
09:26:14.199 --> 09:26:23.400
thing that's possibly not appreciated until it's temporarily removed. You

2454
09:26:23.519 --> 09:26:30.360
know that's comfort. But as you focus on your knees,

2455
09:26:32.559 --> 09:26:38.199
regardless of how your knees feel, you can have that

2456
09:26:38.480 --> 09:26:44.599
sense of gratitude and love to your needs for all

2457
09:26:44.760 --> 09:26:57.160
that they do for you. You can still have that

2458
09:26:57.319 --> 09:27:02.239
attention on your thighs. Maybe notice how your thighs feel.

2459
09:27:04.400 --> 09:27:22.360
Maybe you've noticed that they are relaxing more deeply as

2460
09:27:22.400 --> 09:27:27.800
you focus now on the bottoms of your legs, machines

2461
09:27:28.720 --> 09:27:35.199
and your calf muscles. The bones between your knees and

2462
09:27:35.279 --> 09:27:42.879
your feet incorporate, and of course your ankles so important.

2463
09:27:48.279 --> 09:27:53.680
Can anyone's had even like the slightest sprain of an ankle?

2464
09:27:54.680 --> 09:28:00.760
Who knows how how much we take how our ankles,

2465
09:28:00.800 --> 09:28:08.839
I are granted, and it's kind of strange in a

2466
09:28:08.879 --> 09:28:14.440
way when you think that. You know, logically, our wrists

2467
09:28:14.639 --> 09:28:17.480
are a lot thinner than the rest of their arms,

2468
09:28:18.599 --> 09:28:22.120
which is okay, it doesn't I can't see any problem

2469
09:28:22.120 --> 09:28:27.680
with that, you know, just picking stuff up. Our ankles

2470
09:28:29.480 --> 09:28:39.400
so much thinner than the rest of our legs, and

2471
09:28:39.519 --> 09:28:44.040
from a physics perspective or logical even it doesn't really

2472
09:28:44.160 --> 09:28:51.360
make sense that all this weight will ultimately be resting

2473
09:28:52.400 --> 09:29:01.120
on your ankles then leading to your feet h at

2474
09:29:01.599 --> 09:29:10.519
in area in bone. Yeah, it does so much great work.

2475
09:29:12.680 --> 09:29:22.959
Supports us, supports our body for a lifetime, helps us to.

2476
09:29:23.120 --> 09:29:38.599
Balance, helps you to get around and be mobile. And

2477
09:29:38.680 --> 09:29:39.800
there's the calf muscles.

2478
09:29:39.839 --> 09:29:47.440
Of course, when I was younger, I couldn't see the

2479
09:29:47.519 --> 09:29:52.599
point in calf muscles didn't seem to do anything. Okay,

2480
09:29:53.720 --> 09:29:57.239
if I walked around on tiptoes, then my calf muscles

2481
09:29:57.319 --> 09:29:57.919
get some work.

2482
09:29:59.319 --> 09:30:00.639
But of course it's not true.

2483
09:30:00.800 --> 09:30:04.959
The car muscles have been used whenever we use our

2484
09:30:05.040 --> 09:30:18.839
legs and your shins there to protect your lower legs

2485
09:30:23.160 --> 09:30:27.760
shaped in a way, the most is a protector with

2486
09:30:27.879 --> 09:30:39.559
the bone leading of course to your ankles.

2487
09:30:42.440 --> 09:30:43.080
In your feet.

2488
09:30:47.839 --> 09:30:49.800
I'm not going to focus on your feet. I'm just

2489
09:30:49.879 --> 09:30:56.319
going to focus on the legs. And I realize now

2490
09:30:56.400 --> 09:31:00.959
that I've mentioned your feet, it would be numb them anyway,

2491
09:31:01.519 --> 09:31:03.279
So maybe I should focus.

2492
09:31:03.000 --> 09:31:04.080
On your feet a little bit.

2493
09:31:08.120 --> 09:31:12.519
You can have them in your awareness the same as

2494
09:31:12.639 --> 09:31:15.559
you have your thighs in your awareness.

2495
09:31:16.400 --> 09:31:17.720
Even though we haven't been.

2496
09:31:17.680 --> 09:31:23.080
Focusing on your thighs for a few minutes and be

2497
09:31:23.239 --> 09:31:37.639
focusing on your angles, there's still that sensation of comfort

2498
09:31:40.360 --> 09:31:52.319
in your thighs, and it's that movement of energy because

2499
09:31:52.360 --> 09:31:59.319
a thighs hold lots of different sensations. Of course, there's

2500
09:31:59.360 --> 09:32:04.120
the muscle, the big straw muscles that we have in

2501
09:32:04.199 --> 09:32:18.000
our eyes. But the skin on the outside of the pies,

2502
09:32:19.080 --> 09:32:23.519
as in the outside of all of our body, it

2503
09:32:23.599 --> 09:32:35.199
can be very sensitive, sensitive to the touch, sensitive to temperature,

2504
09:32:41.760 --> 09:32:49.279
and inside you eighes the bones, there's the muscle, there's

2505
09:32:49.319 --> 09:32:55.519
the blood, vessels, the art trees, all this stuff inside

2506
09:32:55.720 --> 09:33:03.559
your eyes. I guess sometimes it'd be nice if you

2507
09:33:03.599 --> 09:33:09.199
could actually put your fingers inside your pies and a message,

2508
09:33:11.559 --> 09:33:15.239
So if you can message on the outside, because to

2509
09:33:15.279 --> 09:33:18.519
be able to get deep into the muscles to be

2510
09:33:18.559 --> 09:33:23.680
able to just massage inside your fies. Message in the

2511
09:33:23.839 --> 09:33:33.839
bones of your leg massage with the veins and just gently.

2512
09:33:36.279 --> 09:33:43.400
Healing of vies, and you can move it down.

2513
09:33:45.239 --> 09:33:50.239
Message and inside your knees. It's a message in those bones,

2514
09:33:51.279 --> 09:33:57.120
but with the healing fingertips spread in the healing energy.

2515
09:33:57.639 --> 09:34:01.160
Deep into the choice and means.

2516
09:34:06.639 --> 09:34:10.319
Of course, there's the back of your you me and

2517
09:34:10.440 --> 09:34:16.400
the inside crease where your need is. There's a really

2518
09:34:16.639 --> 09:34:17.959
sensitive area.

2519
09:34:19.599 --> 09:34:24.279
Really that's very nice when you stroke it. That might

2520
09:34:24.400 --> 09:34:28.559
be because it's an area that's not really touched very often.

2521
09:34:30.599 --> 09:34:37.440
It's almost like a hidden part a crease in your legs.

2522
09:34:37.519 --> 09:34:44.599
It's almost it's like a part that has a sensitivity,

2523
09:34:44.680 --> 09:34:55.360
which is a little bit different because it's protected by

2524
09:34:55.440 --> 09:35:06.879
your legs. So you can imagine putting the fingers into

2525
09:35:06.959 --> 09:35:16.639
that crease on your legs have folded in between your legs.

2526
09:35:17.360 --> 09:35:21.959
You can just message with your fingertips. Imagine your fingertips

2527
09:35:22.080 --> 09:35:32.559
going inside message in the muscle tissue. You can of

2528
09:35:32.680 --> 09:35:35.760
course field the bones.

2529
09:35:35.680 --> 09:35:47.519
Of your knees heading tree your fingertips and then you

2530
09:35:47.559 --> 09:35:48.680
should go down.

2531
09:35:51.279 --> 09:35:52.480
To your calf muscles.

2532
09:35:52.879 --> 09:35:54.599
And that's the part I'd like to be able to

2533
09:35:55.440 --> 09:35:58.839
really put my fingertips deep inside.

2534
09:35:59.599 --> 09:36:07.559
I can't muscles, the massagy and every single tissue of

2535
09:36:07.720 --> 09:36:19.040
that muscle healing every god and them doing the same

2536
09:36:19.199 --> 09:36:26.919
for my shins, the massagy and generally stroking the bones,

2537
09:36:28.680 --> 09:36:34.959
generally stroking them healing their loving way, because it deserves

2538
09:36:35.000 --> 09:36:40.680
to be treated as the precious bones.

2539
09:36:40.360 --> 09:36:40.839
That they are.

2540
09:36:42.400 --> 09:36:45.680
The legs are so precious as in all the other

2541
09:36:45.839 --> 09:36:49.519
parts of our body, the.

2542
09:36:49.639 --> 09:37:04.160
More precious of anyture on the planet. You start to.

2543
09:37:05.720 --> 09:37:18.519
Think about the legs in this way, you change your perspective.

2544
09:37:21.279 --> 09:37:22.319
It might sound it.

2545
09:37:25.519 --> 09:37:30.879
It's silly to start with the idea of having love

2546
09:37:31.559 --> 09:37:40.959
your legs, show an appreciation your eyes, wanting to be

2547
09:37:41.000 --> 09:37:44.959
able to put your hands in your eyes.

2548
09:37:46.680 --> 09:37:49.680
The message the muscles.

2549
09:37:50.040 --> 09:37:57.279
And the bones. Did you get your fingers deep in there, releasing.

2550
09:37:56.879 --> 09:38:02.160
The all attention, just to show.

2551
09:38:03.800 --> 09:38:05.120
How much you care.

2552
09:38:08.160 --> 09:38:11.760
About your legs, that you care.

2553
09:38:11.839 --> 09:38:20.360
For what your legs do for you regularly, your needs, your.

2554
09:38:20.480 --> 09:38:33.319
Cars, your ankles. The strength of your ankles, considering how

2555
09:38:34.400 --> 09:38:39.000
in then compared to the rest of your legs, especially addies,

2556
09:38:43.080 --> 09:38:44.879
it's so strong.

2557
09:38:45.919 --> 09:39:00.400
So flexible, absolutely amazing things. The ankles are truly a

2558
09:39:00.519 --> 09:39:04.160
gift because of what they do.

2559
09:39:04.360 --> 09:39:04.639
Do you.

2560
09:39:10.080 --> 09:39:15.599
Supporting on that weight, You don't understand.

2561
09:39:15.599 --> 09:39:19.639
Now what weight you are, even if you're only eight.

2562
09:39:19.599 --> 09:39:25.360
Stones, there were a lot of weight these little ankles.

2563
09:39:28.959 --> 09:39:31.440
Now I'm a lot heavy than eat stone.

2564
09:39:32.680 --> 09:39:41.800
Double. Yet my ankles support my body all the time.

2565
09:39:45.559 --> 09:39:48.680
What they do keep on the side of really wouldn't

2566
09:39:48.760 --> 09:39:49.239
sit down.

2567
09:39:51.559 --> 09:39:53.639
That's what leads to.

2568
09:39:57.319 --> 09:40:04.720
My deep He will say, way that tis quack. What's sappy?

2569
09:40:24.559 --> 09:40:25.519
The legs.

2570
09:40:27.080 --> 09:40:39.519
Really are amazing. Talk about the legs is probably possibly,

2571
09:40:39.639 --> 09:40:44.440
if not most most boring things you've ever heard anyone say.

2572
09:40:45.360 --> 09:40:52.800
Possibly the wol or not. Everything I said is true.

2573
09:40:55.319 --> 09:41:10.160
The legs are amazing. It makes descern not just respect.

2574
09:41:15.959 --> 09:41:28.000
They deserve to relax deally, they deserve.

2575
09:41:27.760 --> 09:41:32.639
To take some time out of the day. They just

2576
09:41:33.000 --> 09:41:34.120
make her com.

2577
09:41:58.519 --> 09:42:11.800
Really can the legs because the legs are so such

2578
09:42:11.839 --> 09:42:19.000
a most very important part your body. An election makes

2579
09:42:19.120 --> 09:42:29.360
the rest of your body also ematurally follows h that Yeah,

2580
09:42:30.040 --> 09:42:42.319
Jeremy in contact, I feel it in my hips. My

2581
09:42:42.519 --> 09:42:48.879
hips are really loose, and also.

2582
09:42:48.720 --> 09:42:54.239
My nwer back as well. My nawer back of reading is.

2583
09:42:54.680 --> 09:42:58.559
It do strict even though I'm just sitting in a

2584
09:42:58.760 --> 09:43:01.559
chair it's a stretch.

2585
09:43:03.959 --> 09:43:05.360
As far as my way I'll do.

2586
09:43:06.599 --> 09:43:07.559
It's almost as if.

2587
09:43:07.519 --> 09:43:11.599
The muscles are just relax so much. But the reason

2588
09:43:11.800 --> 09:43:39.559
natural stretch atension as juice. Now camp down ten downs

2589
09:43:39.559 --> 09:43:40.120
a one.

2590
09:43:44.319 --> 09:43:58.400
Mm hm too. You know one of the damn my

2591
09:44:01.800 --> 09:44:06.599
night yea now.

2592
09:44:13.319 --> 09:44:18.720
Five four.

2593
09:44:21.879 --> 09:44:37.519
Three one, that.

2594
09:44:45.760 --> 09:44:50.040
I was a countdown or five downs in a world

2595
09:44:50.720 --> 09:44:51.800
and it's a countdown.

2596
09:44:53.199 --> 09:44:55.599
You just focused on the nons.

2597
09:44:56.959 --> 09:44:57.680
Just then.

2598
09:44:59.480 --> 09:45:00.319
Council down.

2599
09:45:01.599 --> 09:45:05.279
Notice now you feel.

2600
09:45:07.639 --> 09:45:12.400
In this front as you hear the numbers counting down.

2601
09:45:13.279 --> 09:45:15.680
Knowing that those numbers.

2602
09:45:17.800 --> 09:45:20.639
Counting down with sens mm hmm.

2603
09:45:22.040 --> 09:45:22.080
A.

2604
09:45:25.440 --> 09:45:29.639
Oh, you're just in the body, you that are saying.

2605
09:45:31.440 --> 09:45:31.959
The late.

2606
09:45:35.360 --> 09:45:39.599
I'm just notice that there's nothing to do.

2607
09:45:40.760 --> 09:45:44.639
There's nothing to say, it's nothing to think about.

2608
09:45:47.800 --> 09:46:00.519
Nothing yeah.

2609
09:46:09.639 --> 09:46:26.839
Three two, or.

2610
09:46:36.480 --> 09:46:37.879
As your matis.

2611
09:46:41.720 --> 09:46:42.239
Correct, you.

2612
09:46:45.040 --> 09:46:45.599
Letting go.

2613
09:46:48.160 --> 09:46:58.919
Attention your body. It may also begin to notice, I

2614
09:46:59.120 --> 09:47:05.000
tell you my stop smoke.

2615
09:47:07.800 --> 09:47:10.120
It's just a stop h