May 7, 2025

(music) (10 hours) BODY SCAN | Let me bore your pain away #33 | Jason Newland | 7th May 2025

(music) (10 hours) BODY SCAN | Let me bore your pain away #33 | Jason Newland | 7th May 2025
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WEBVTT

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Hello, and or welcome to Jasonnewland dot com. My name's

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Jason Newland. Please only listen when you can safely close

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your eyes, and this is let me boil your pain away.

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So only listen to this recording when you know the

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cause of your chronic pain and you have permission to

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listen to it from your doctor or professional medical healthcare practitioner.

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This is not a replacement for medical medicine, medications and

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our replacement for medical advice. It's definitely not medical advice.

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All this is just me waffling on about subjects pertained

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to chronic pain. That's pretty much it. And if it's

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useful some people find it useful, then brilliant. It's really that.

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I mean, this is kind of an extension to my well,

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I would say probably a family member, a close family

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member to my let me Bore you to sleep podcast.

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It's the same kind of process. I've got Vinnie in

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the background chomping on a bony thing. Then maybe a

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background sounds. I mean, it probably will be because downstairs

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are still having their bathroom fitted. I've been doing it

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for about seventeen years now, and sometimes I exaggerate, but

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I never have done so far, never exaggerated. I never

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exaggerated about a thousand times a day. I was thinking,

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this is one of those recordings that the more you listen,

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the more benefit you get potentially, and it is what

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it says like just it can be used as a distraction.

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And I don't know why I'm explaining at the beginning

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of every recording what the recording is, because I don't

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do that with the let Me Buy You to Sleep recordings.

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But I guess even though this is the thirty third

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one that I've done, there's still a degree of newness

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involved in it, I think for me and potentially a

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there's going to be people that haven't listened to these

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recordings before. So it's kind of just hello, if you're new,

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just letting you know what it's about. I guess. So

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I've done thirty two in the past, this is the

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thirty third, and I kind of just choose a subject

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related to helping people with chronic pain and then I

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just chat about it. So today I'm going to be

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focusing on the body scan. What is a body scan,

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where did it originate from, different types of body scans,

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and how it can be used. I'll talk about my

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own experience doing body scans and how I found it useful.

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So it's one of those things you know, just gonna

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I'll go into it, maybe try and come from different angles.

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He's been very noisy back there, and it does happen sometimes,

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but hey, I'm gonna do he's a little sausage or

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it's said the word sausage. Shouldn't say the word sausage.

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He hasn't heard it yet, but yeah, he gets excited

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by that word a bit like me and chocolate. If

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I hear a word chocolate, whatever I'm doing distracted, like

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did someone say chocolate? So I think he likes the

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word chocolate as well. But he's not allowed to eat

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chocolate of course, being a doggie. And so I'm going

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to go through the body scan. Now this could be

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like a distraction. You might find that when you listen

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to my voice, your mind starts to slow down. You

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feel more relaxed within yourself. You know, your muscles relaxed,

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especially today because we're talking about body scan, which is

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a really good way to relax. So yes, that's what

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I shall still be doing today. So what is a

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body scan? I guess not everyone's going to know what

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it is. I. I did the body scan long before

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I learned what it was. I didn't know it was

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called a body scan, and I kind of I found

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out when I joined started going to a Buddhist center

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in two thousand. In November two thousand and two roughly,

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and I it was a Wednesday night. I was going

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through a lot of panic at the time. I was

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having anxiety attacks. I didn't really know what they were.

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I had been to the doctor and he told what

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they were, but I just didn't It was just beyond

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my comprehension what was going on. It just didn't It

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was weird, beyond weird. I just didn't know what to

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do with this new, you know, thing that's popped up.

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And I kind of thought to myself, maybe I need

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to learn to relax. I need to do something physical,

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something I'd need to proactive. It kind of sounds weird,

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isn't it, to relax proactively. It's almost like you'd think

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relaxation would be just really easy, which I find it

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to be now, perhaps back then not so much. So

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I went along to this group, this Buddhist center. There's

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a bunch of people in there, and I didn't feel

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all relaxed because I was around all these new people,

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very friendly, but still didn't know anyone. The meditation that

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we did was mindfulness, that was, it was mindfulness of brieving.

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And then they would do alternative week. Alternative week, so

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one and they yeah, one week it would be mindfulness

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of brieving. The following week it would be the Meta Bargener.

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So mindfulness of breathing is a meditation where you just

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focus on your breath. You just focus. Yeah, that's it, really,

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just focus on your breath. Don't try and control it,

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you just focus on it. I found that the easiest

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one to do. My throat's going weird to that I

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need some water, so I found Yeah, I did find

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the mindfulness of breathing the more simpler one. The Metabavner

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was again it was in stages, but it was focusing

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on sending out well wishes, sending out good feelings towards people.

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And I, yeah, I struggled with that one, I'll be honest.

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I did. Yeah, Yeah, I struggled with that one. Struggled

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with that one for years in fact. But the mindfulness

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of pri and was the easiest one. But before every meditation,

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the meditation teacher would do our body scan, which was

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almost my favorite part, so that it would just be starting.

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It'd be sitting there. Some people would be lying down

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if they've got physical stuff they can't if they can't sit,

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some people be on a cushion, people on chairs, and

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just how whatever is most comfortable, and I would, Yeah,

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the meditation teacher would focus on just basically starting to

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the top of the head and moving down to the feet,

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but not asking us to relax, not asking you to

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relax your forehead or your eyes, but just to focus

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on the different parts, notice how they feel, and accepting

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how the different parts of your body feel, which I

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guess may in some circumstances seem almost alien. And it

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did to me in some ways to accept something that

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you perhaps don't like. So for example, I'm just trying

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to think if I had like a knee when I

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was trying. When I first got there, I tried to

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meditate sitting on cushions, which was painful. Had I gave

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it up after about two years three years now I

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kind of just no, I'm sitting on a chair from

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now on. It was, Yeah, it was two thousand and

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five that I decided no more cushions. I just it

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got to the point where had about sixteen cushions all

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kind of balanced on top of each other to try

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and make it easier for me to feel comfortable when

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I was sitting. And one day I fell off, and yeah,

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made everyone laugh, and it wasn't good. Disturbed the meditation.

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Literally I was up nearly as high as a ceiling

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all these cushions. But I decide from then on to

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sit in the chair. Although I missed looking down at everyone.

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Literally I can meditate and look at everyone at the

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tops of their heads. It was weird, and so I

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used to get problems with my knees when I was

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trying to sit on the cushions, but it was only

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during the sitting sitting cross legged, not in a full

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lotus position, because I did not have I've never in

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my life had that flexibility, not even as a kid, well, okay,

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as a very young kid, because I used to be

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able to bite my own tone. Now, so I clearly

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did have flexibility. But as a it might be a

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hip thing. I don't know, but I don't I've never

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had the as like a teenager onwards, never had wonderful

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flexibility as far as being able to do it as

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splits or anything like that. Just haven't been able to

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do it. And I used to do karate and stuff

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and even like kicking head height I could do it,

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but it was Yeah, a lot of the other people

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could do splits, and they could pretty much, yeah, be

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a lot more flexible with their legs than I was.

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I just it's the way we're built, isn't that. It's

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just my body type. I'm all built for eating pies

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and watching television. Ah, that's stoke, but yeah, it's I'm not.

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It was a bit difficult, so my knees would hurt

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during the meditation, and it was quite difficult when we

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were doing. For me, I found it a bit difficult

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in a sense of an annoyance, the idea of going

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through my body and then focusing on my knees and

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being fine with how they were, just accepting and that's

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how they felt, and not trying to change how they felt.

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But something did happen, is which was it kind of

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surprised me that they would. The physical discomfort was in

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my knees would diminish, would reduce, sometimes quite dramatically, almost

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like it didn't matter anymore. You might hear some banging downstairs.

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But if I waited until there was no noise downstairs,

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then I would not well, I wouldn't be doing any recordings,

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to be fair, So that's not you know, it's not

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much use. I'd have to wait until five o'clock four

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or five before I could do recording. And you know,

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it's eleven o'clock in the morning. In the afternoon, it's

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eleven o'clock in the morning, and I want to do

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something useful. So here I am. If the noise is annoying,

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then just turn off. And there's other things. I've got

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so many recordings that don't have hammering. I don't know

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someone with a hammer downstairs banging, you know, So that

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isn't my normal background sound. Perhaps I should have on

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my website like non hammering sounds and help hammering sounds,

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so people that enjoyed the sound of building work going

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on in the background they can listen to those recordings. Maybe.

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But I was surprised is what surprised me about the

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body scan, which kind of became my firm favorite for me,

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and I would have been quite happy to have just

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done the body scan and nothing else because it helped me,

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first of all, get in touch with my body and

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to move away from my mind, but in touch with

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my body in a different way to how I'd been

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experiencing recently. At that time, because of the panic attacks,

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I was very very nervous and very concerned about any

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kinds of feelings I had in my body. I'd go

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into kind of panic mode. I mean, once my mobile

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phone went off, it was it was in my pocket.

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I was in my back pocket, I think because I

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was at work and it was on vibrate and it

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went off, so I felt this vibration and me bumm.

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I went into a full blown panic attack, like instantly,

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and then I realized it was my phone. I laughed, well,

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I kind of laughed. I'd wiped the tears away, and

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I found it funny. The panic attack ended as instantly

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as it started, which made ME realize that actually I

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was allowing external events to affect me even when I'd

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got it wrong. And also I was expecting. I was

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constantly at that time expecting to have these feelings to

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I was expecting a panic attack to start at any moment.

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At that time. I was, and I would probably say

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that's pretty much all I was thinking about mainly at

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the time for a good couple of years. So when

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on for a while, mainly two thousand and three that

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was the worst one, and then two thousand and four,

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and by the end of two thousand and four it

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I kind of got a group of it a bit more,

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but it took a while to get my head around

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how to deal with it and everything. But anyway, this

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isn't about chronic this isn't about panic attacks. But there's

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something to be said about expectation. I was expecting it,

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so I got it, and then it started. You know,

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something in my mind kind of thought, what if I

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expect something different? Then what if I expect to feel good?

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Why if I expect to feel relaxed? Because I was

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literally I was kind of you know those ships in

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the old days and they have someone in the what

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is it the peep hole, whatever, you they'd be right

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in the crow's nest. That's what it isn't it that

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there's someone in the crow's nest with binoculars or with

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a telescope looking around. That's almost like I had that constantly,

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someone looking part of my brain, looking for the next

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panicky moment. And you know, if you're looking out, if

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you if I suppose if a ship's already been attacked

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by another ship and managed to survive and got away,

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So the person in the crow's nest is going to

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be looking out for ships in a really serious way.

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So everything they see is a potential ship. So they

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might just see it might be a whale jumping out

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of the water, and then I think ship to ship.

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All AHOI I don't know what I'm turned into pirates now,

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so apparently they're pirates, but it's kind of it's that expectation,

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00:21:10.440 --> 00:21:13.359
and I've known people, I'm sure you've probably known people

236
00:21:13.359 --> 00:21:19.599
as well, that tend to fear the worst they expect. Well,

237
00:21:19.680 --> 00:21:22.599
some people are proud of that, and I expect the worst.

238
00:21:22.720 --> 00:21:27.279
Therefore I'm never disappointed. You must have heard people say

239
00:21:27.279 --> 00:21:32.160
that in the past. I know I have, and it's

240
00:21:32.799 --> 00:21:40.720
I understand the concept, but it's very negative, and someone

241
00:21:40.759 --> 00:21:43.759
that expects the worst all the time are more likely

242
00:21:43.799 --> 00:21:46.039
going to get the worst. And even if they don't

243
00:21:46.160 --> 00:21:50.079
get the worst, they're possibly going to experience it as

244
00:21:50.200 --> 00:21:56.400
being the worst. If they're expecting disappointment and expecting negativity,

245
00:21:56.519 --> 00:22:00.599
that might be all they're going to see. You know,

246
00:22:00.759 --> 00:22:04.200
I saw this YouTube video it might have been a skit.

247
00:22:04.319 --> 00:22:06.359
It might be it might not be real or anything.

248
00:22:06.880 --> 00:22:11.720
But this this woman buys her daughter a car and

249
00:22:12.559 --> 00:22:17.200
it's like a BMW or something, and the daughter. It's

250
00:22:17.240 --> 00:22:20.839
in America, so her daughter is about seventeen, maybe sixteen,

251
00:22:21.200 --> 00:22:24.799
because you can drive quite early in America compared to

252
00:22:24.839 --> 00:22:30.839
where I live. And this the daughter is having to

253
00:22:30.839 --> 00:22:33.720
go at the mom. So the mom's got a birthday

254
00:22:33.799 --> 00:22:35.599
present for a daughter. Maybe I think it's like a

255
00:22:35.680 --> 00:22:38.759
seventeenth birthday and a daughter starts having to go. So

256
00:22:38.880 --> 00:22:45.359
it's the wrong color. It's the wrong color. Yeah, and

257
00:22:45.640 --> 00:22:49.000
oh yeah, because it was it was an electric car.

258
00:22:49.200 --> 00:22:52.160
She didn't want an electric car. It was one of

259
00:22:52.200 --> 00:22:55.400
the famous electric cars. I forget what they're called. Said,

260
00:22:55.519 --> 00:22:57.160
I don't want one of them. I want to BMW.

261
00:22:57.279 --> 00:23:01.200
That's it. I want to BMW. But this is better

262
00:23:01.200 --> 00:23:04.680
than a BMW. I want to BMW. This is more

263
00:23:04.680 --> 00:23:08.759
expensive than a BMW. I want a BMW. And it's

264
00:23:08.759 --> 00:23:15.839
the wrong color. And it looked quite real, to be fair,

265
00:23:16.519 --> 00:23:23.200
based on how the mother was responding, because it was yeah,

266
00:23:23.279 --> 00:23:26.400
I mean, it might say it might just been scripted

267
00:23:26.799 --> 00:23:32.640
kind of comedy video. I couldn't tell you but I've

268
00:23:32.759 --> 00:23:37.160
known people that have been like that, not on that extent.

269
00:23:37.359 --> 00:23:40.200
I've not then anyone, not known anyone to get angry

270
00:23:40.200 --> 00:23:44.519
because they've got a car that. I mean, I don't drive,

271
00:23:44.599 --> 00:23:47.000
but I would still be happier someone bought me a

272
00:23:47.039 --> 00:23:52.400
car just for the fact that. What an amazing gift

273
00:23:52.759 --> 00:23:55.279
and someone would go to that effort to do that,

274
00:23:55.359 --> 00:24:01.599
even if I couldn't drive, which I can't, but it's

275
00:24:01.720 --> 00:24:06.319
you know, it's like, what a mass How can you

276
00:24:06.400 --> 00:24:14.720
not have gratitude for that? Wow? I remember, yeah, years ago,

277
00:24:15.480 --> 00:24:22.759
I got some what was it? It was Iceland. So

278
00:24:22.799 --> 00:24:25.599
I used to go to Iceland a lot. This is

279
00:24:25.640 --> 00:24:30.480
the shop supermarket and I had a club card thing

280
00:24:30.519 --> 00:24:33.039
with them, and I was building up credit and whatever,

281
00:24:35.680 --> 00:24:39.240
and they sent me a voucher for twenty five pound,

282
00:24:40.160 --> 00:24:42.960
which is pretty good, going to be fair, that's a

283
00:24:43.000 --> 00:24:46.400
lot of money's worth of shopping to get a twenty

284
00:24:46.400 --> 00:24:49.640
five pound voucher back after I think like two or

285
00:24:49.640 --> 00:24:53.000
three years I think it took to get that, and

286
00:24:53.559 --> 00:24:58.799
I didn't have much money, and it was my friend's birthday,

287
00:24:58.960 --> 00:25:00.880
so what I thought, You know what, I've got nothing

288
00:25:00.920 --> 00:25:03.640
to give him. Really, I'll give him this twenty five

289
00:25:03.640 --> 00:25:07.279
pound voucher because then he can go and get some food.

290
00:25:07.720 --> 00:25:15.279
And like, back then, I'd say twenty five pound. It's

291
00:25:15.359 --> 00:25:17.720
not necessarily going to buy a whole week's worth of food,

292
00:25:17.759 --> 00:25:21.079
but it would have it would have been probably at

293
00:25:21.160 --> 00:25:25.400
least half the week's food, you know, it would have been.

294
00:25:25.599 --> 00:25:30.039
It's twenty five pizzas the worst case scenario, because I

295
00:25:30.079 --> 00:25:33.039
used to do pizzas for a pound back then. So

296
00:25:33.119 --> 00:25:41.319
this is probably about six seven years ago. And so

297
00:25:41.440 --> 00:25:43.640
my friend, okay, happy birthday. There you go. He had

298
00:25:43.680 --> 00:25:47.000
someone else in the room with him, and I'm literally

299
00:25:47.079 --> 00:25:49.119
just I think I might have gone to the toilet,

300
00:25:49.720 --> 00:25:52.240
and I come out and I hear the other person

301
00:25:54.200 --> 00:25:57.000
saying to my friend, how much money if you can

302
00:25:57.000 --> 00:26:05.880
get from it for it? For that voucher. So they

303
00:26:05.920 --> 00:26:08.519
were looking. I don't know my friend. I think if

304
00:26:08.559 --> 00:26:10.079
I hadn't been there, my friend might have gone for

305
00:26:10.119 --> 00:26:13.440
it as well. I don't know. I said no, but

306
00:26:13.480 --> 00:26:15.759
they basically just wanted to sell the voucher so they

307
00:26:15.799 --> 00:26:20.000
can get some cash. So they probably sold a voucher

308
00:26:20.039 --> 00:26:25.680
for like ten grid I think, or fifteen quid or whatever.

309
00:26:25.720 --> 00:26:25.920
You know.

310
00:26:26.039 --> 00:26:26.400
It's like.

311
00:26:28.039 --> 00:26:37.960
I just I found it unbelievable even now to I'm

312
00:26:37.960 --> 00:26:46.240
still talking about it. I think gratitude. I don't know anyway, expectation.

313
00:26:48.559 --> 00:26:56.960
It's easy to be disappointed if we expect to be disappointed,

314
00:26:58.039 --> 00:27:07.720
you know, if with that attitude, with the sound of

315
00:27:07.880 --> 00:27:15.680
banging downstairs, I love the sound of building work. I

316
00:27:15.680 --> 00:27:23.759
don't know about you. I do find a little bit distracting,

317
00:27:23.880 --> 00:27:27.880
to be honest with you. Vinny got given a bone

318
00:27:27.960 --> 00:27:35.000
yesterday who was a lamb bone from a neighbor, and

319
00:27:35.039 --> 00:27:40.000
he's had an upset stomach since eating it. I had

320
00:27:40.079 --> 00:27:44.079
taken him out to the garden three times. It's honestly,

321
00:27:44.559 --> 00:27:48.319
it's tummy and he won't eat. He won't eat any food.

322
00:27:50.160 --> 00:27:52.000
All he wants is the bone back. And I took

323
00:27:52.039 --> 00:27:55.160
the bone away from him. It had food on it,

324
00:27:55.200 --> 00:27:58.680
had to, you know, so he ate that. But he's

325
00:27:59.119 --> 00:28:07.400
really upset, honey, And now he's just rested. So hopefully

326
00:28:07.839 --> 00:28:10.720
later on I put some food out for him. But

327
00:28:10.759 --> 00:28:14.200
he's not eating it, not touching it. So I'm hoping

328
00:28:14.200 --> 00:28:16.359
he'll get this. He's telling me, you'll get back to normal.

329
00:28:21.119 --> 00:28:24.000
And I know that's not relative to what we're talking about.

330
00:28:24.119 --> 00:28:29.920
But what I did find though, this is this is

331
00:28:29.920 --> 00:28:33.960
a bit strange. And this is I think it was

332
00:28:34.319 --> 00:28:38.559
two thousand and four. I was meditating on my own

333
00:28:39.240 --> 00:28:43.440
upstairs because I worked in the shop downstairs. That's when

334
00:28:43.440 --> 00:28:47.640
I had the vibrating bum experience. And it was a

335
00:28:47.640 --> 00:28:51.599
gift shop. So I was upstairs in a Buddhist center

336
00:28:52.039 --> 00:28:54.880
in the I was in the shrine room, just meditating.

337
00:28:58.079 --> 00:29:01.119
So this would be kind of about this time of

338
00:29:01.119 --> 00:29:06.440
the year two thousand and four, twenty one years ago. Wow.

339
00:29:07.960 --> 00:29:13.759
And so I had this pain in my knee, just

340
00:29:13.799 --> 00:29:20.480
like normal doing the body scan. It wasn't bugging me

341
00:29:21.079 --> 00:29:23.640
as much. I kind of got used to it because

342
00:29:23.640 --> 00:29:26.680
I knew that as soon as I stood up, shook

343
00:29:26.720 --> 00:29:29.039
me legs off, shook me legs off, but you know,

344
00:29:29.160 --> 00:29:33.079
like just let me legs kind of stretch out a

345
00:29:33.079 --> 00:29:37.480
little bit. I didn't ask for help with that, but

346
00:29:37.480 --> 00:29:41.640
but I got some weird looks, I imagine. But then

347
00:29:41.759 --> 00:29:44.680
my knees would be fine after that, just you know,

348
00:29:45.200 --> 00:29:48.000
took a couple of minutes to just get back to normal.

349
00:29:50.319 --> 00:29:53.799
On this occasion, my knee, for some reason, it fascinated me.

350
00:29:55.160 --> 00:29:57.240
And it was only one knee. It was only my

351
00:29:57.359 --> 00:30:01.440
right knee that was really problematic. The left knee was

352
00:30:01.599 --> 00:30:07.680
just not really bothering me. So I'm doing the body

353
00:30:07.720 --> 00:30:10.519
scan as I always did. Sometimes I just do the

354
00:30:10.559 --> 00:30:14.000
body scan. I wouldn't do anything else. Sometimes I just

355
00:30:14.119 --> 00:30:20.440
do the mindfulness of brieving meditation and nothing else. But

356
00:30:20.519 --> 00:30:26.680
i'd always do a body scan first. So I'm doing

357
00:30:26.720 --> 00:30:29.839
the body scan and I'm focusing. I get down to

358
00:30:29.880 --> 00:30:35.119
my knee. So I'm focusing on my knee and I

359
00:30:35.240 --> 00:30:42.079
start to get curious and as a focus it's I

360
00:30:42.160 --> 00:30:45.839
kind of it's like I'm visualizing the knee because I

361
00:30:45.920 --> 00:30:49.640
see my knee enough times over the years. I've had

362
00:30:49.640 --> 00:30:52.799
to wash it a few times, you know, so I

363
00:30:52.920 --> 00:30:59.640
know what my knees look like. So I received a

364
00:30:59.720 --> 00:31:04.000
focus focused on getting distracted by this sound. I focused

365
00:31:04.000 --> 00:31:11.039
on my knee, and what I was noticing is that

366
00:31:12.799 --> 00:31:18.920
it wasn't quite as solid like this physical sensation and

367
00:31:19.039 --> 00:31:23.559
this displeasure, this unpleasant feeling whatever you want to call it.

368
00:31:23.640 --> 00:31:26.839
I'm trying to, you know, avoid using a P, A

369
00:31:27.079 --> 00:31:35.400
I N word. And I noticed that it wasn't like

370
00:31:35.519 --> 00:31:40.200
what is it? It's a feeling. So we have feelings

371
00:31:40.240 --> 00:31:44.039
of physical feelings, we have emotions, but there was emotion

372
00:31:44.200 --> 00:31:47.720
connected to that feeling, because if there wasn't, it wouldn't

373
00:31:47.720 --> 00:31:52.839
bother me. Like logically, if there was no emotions connected

374
00:31:52.880 --> 00:31:56.279
to that physical feeling in my knee, I wouldn't even

375
00:31:56.319 --> 00:32:00.680
be focused on it. It would not affect me one

376
00:32:00.759 --> 00:32:06.960
little bit without the emotions. The physical side is just

377
00:32:08.319 --> 00:32:11.440
it's just physical, isn't It's just a feeling, just a sensation,

378
00:32:12.039 --> 00:32:17.720
physical sensation that can be interpreted in different ways. When

379
00:32:17.799 --> 00:32:20.279
look at a baby or a little toddler falls over,

380
00:32:20.799 --> 00:32:23.559
looks at the parent or the adult that they're with

381
00:32:25.119 --> 00:32:31.119
to find out whether to cry or laugh, it's that simple.

382
00:32:31.400 --> 00:32:34.440
It's the same physical sensation that they've got and they're

383
00:32:34.519 --> 00:32:38.519
quite able to feel it, but they don't know what

384
00:32:38.640 --> 00:32:43.920
emotion to attach to it yet. As an adult we've

385
00:32:44.039 --> 00:32:49.240
learned you know kind of which things to attach, which

386
00:32:49.279 --> 00:32:55.680
emotions to. But then I suppose we can relearn and

387
00:32:55.960 --> 00:33:05.160
change those connections side and maybe you know, maybe maybe

388
00:33:05.400 --> 00:33:09.960
turn back the time to getting in touch with that

389
00:33:10.839 --> 00:33:16.519
toddler's brain in that moment and thinking is I mean

390
00:33:16.559 --> 00:33:19.200
you can look down at that part of your body,

391
00:33:19.319 --> 00:33:22.599
or you can you can look at it as a

392
00:33:22.640 --> 00:33:28.480
toddler would look at it. Is it is it dangerous

393
00:33:28.559 --> 00:33:32.119
or not? Is it's a danger signal or not a

394
00:33:32.200 --> 00:33:39.319
danger signal, or is it just a feeling? And if

395
00:33:39.319 --> 00:33:41.400
you know the cause of it, and you know that

396
00:33:41.519 --> 00:33:47.680
it's not dangerous and you're fine, and you know to

397
00:33:47.759 --> 00:33:50.680
look after yourself, and you don't need that, you don't

398
00:33:50.759 --> 00:33:55.480
need that physical sensation. Like a toddlers told that when

399
00:33:55.519 --> 00:34:01.480
the parents smiles or laughs, that todder laughs and smiles

400
00:34:01.559 --> 00:34:07.519
and runs and maybe carries on plane and they might

401
00:34:07.559 --> 00:34:10.920
have a big old scuffer on the the blood skirting out.

402
00:34:12.079 --> 00:34:14.880
I'm talking, Wow, that's not funny. But I'm just saying,

403
00:34:18.719 --> 00:34:23.519
the kid doesn't care. All the kids, all the little

404
00:34:23.559 --> 00:34:29.760
toddler wants to know is are they okay? But they

405
00:34:29.800 --> 00:34:31.719
don't know if they're okay. They have to kind of

406
00:34:31.719 --> 00:34:36.519
get it from the adult or maybe their older sibling

407
00:34:39.079 --> 00:34:43.960
or a teacher, whoever. You know. Great, and now plane

408
00:34:46.559 --> 00:34:54.880
this time of year, we have these aerodynamic heads that

409
00:34:55.159 --> 00:34:59.880
like to I've had this ten years. They like to

410
00:35:00.079 --> 00:35:04.840
fly up high and then just drop down like that.

411
00:35:05.679 --> 00:35:10.000
And for some reason, I always have to fly just

412
00:35:10.039 --> 00:35:15.039
above this building. Okay, it might not be just above

413
00:35:15.039 --> 00:35:19.199
this building, but it's this my little airspace and I

414
00:35:19.239 --> 00:35:22.199
don't necessarily own it, but I like to think that

415
00:35:22.280 --> 00:35:27.079
I've invested some time into the airspace, this little bit

416
00:35:27.119 --> 00:35:32.199
of just you know, just this little bit of air.

417
00:35:34.119 --> 00:35:38.920
Perhaps I don't way have to fly in it. This

418
00:35:39.000 --> 00:35:44.920
is turned into a moaning session. So I realized, as

419
00:35:44.960 --> 00:35:52.000
I was focusing on the knee, what is this. I'd

420
00:35:52.000 --> 00:35:56.440
also been reading a book John Cabots in which is

421
00:35:57.960 --> 00:36:03.159
what was it called? I used to call it non

422
00:36:04.559 --> 00:36:14.320
non catastrophizing, something like that, And so he was in

423
00:36:14.440 --> 00:36:20.079
my into mindfulness meditation, So I was into like, I

424
00:36:20.159 --> 00:36:23.800
got very interested in chronic pain from a long time ago,

425
00:36:24.119 --> 00:36:28.119
from the early that I'd say about nineteen ninety nine.

426
00:36:29.079 --> 00:36:32.400
But I've never really had anything to do with myself.

427
00:36:33.639 --> 00:36:36.960
I got my me arthritis in my lower back, and

428
00:36:37.000 --> 00:36:41.639
I got a shoulder injury. That it was a shoulder injury.

429
00:36:41.800 --> 00:36:47.719
Now it's it was a problem for many yeah, for

430
00:36:48.840 --> 00:36:53.239
blimeing well over ten years. But it's not really much

431
00:36:53.239 --> 00:37:02.519
of a problem anymore, which is good. But the the

432
00:37:02.639 --> 00:37:05.480
thing that I noticed when I was focusing on my

433
00:37:05.559 --> 00:37:11.920
knee when I was meditating was it wasn't static. It

434
00:37:12.079 --> 00:37:21.800
wasn't really It's like, what was it?

435
00:37:21.840 --> 00:37:21.920
Is?

436
00:37:21.960 --> 00:37:25.320
It real. If it's real, why can't I hold it

437
00:37:25.360 --> 00:37:27.599
in my hand? Why can't I just pick it up?

438
00:37:28.639 --> 00:37:32.079
If it actually exists? I mean, I know my knee

439
00:37:32.119 --> 00:37:37.400
exists because I can pick it up. I can't. I mean, technically,

440
00:37:37.440 --> 00:37:39.599
I just can't just pick it up. You know, hasn't

441
00:37:39.599 --> 00:37:42.440
got a handle on it. But I can put my

442
00:37:42.519 --> 00:37:45.320
hand on it, I can feel it. I can get

443
00:37:45.360 --> 00:37:49.119
that physical sensation and I kind of put pressure, and

444
00:37:49.239 --> 00:37:54.400
I'm doing it now actually, And for anyone looking through

445
00:37:54.440 --> 00:37:57.480
the window, it look like I'm just fondling my knee

446
00:37:57.719 --> 00:38:04.119
whilst talking into a microphone. But then, to be fair,

447
00:38:04.159 --> 00:38:06.079
they can't really be thinking that I'm a pervert because

448
00:38:06.079 --> 00:38:08.239
they're the one looking through the window with the binocular.

449
00:38:08.239 --> 00:38:11.280
Isn't they sitting in a tree? So yeah, they had

450
00:38:11.280 --> 00:38:17.199
the weird ones. But I noticed that not all of

451
00:38:17.239 --> 00:38:23.880
it was uncomfortable. Not all of it was unpleasant. There

452
00:38:23.960 --> 00:38:28.880
was different sensations. The more I focused on the knee,

453
00:38:29.639 --> 00:38:35.159
I realized that parts of me felt fine. It's like

454
00:38:35.239 --> 00:38:38.360
part of your body feels fine. Maybe part of your

455
00:38:38.360 --> 00:38:45.880
body feels really really pleasant right now, you know, listening

456
00:38:45.920 --> 00:38:51.000
to my voice, my boring, squeaky voice, maybe it sets

457
00:38:51.039 --> 00:38:57.760
off a sense of calmness, comfort, especially if you listen

458
00:38:57.840 --> 00:39:01.679
to me regularly. Something happened. I don't quite know what

459
00:39:01.760 --> 00:39:09.280
it is, my superpower of being just tediously boring with

460
00:39:10.360 --> 00:39:15.239
all my pointless stories. Maybe I don't know. And it

461
00:39:15.480 --> 00:39:19.039
seems to have the effect of slowing down the mind,

462
00:39:19.840 --> 00:39:26.440
the thoughts, relaxing your body, and because there's a place

463
00:39:26.760 --> 00:39:29.800
I think in your mind and I can kind of

464
00:39:29.840 --> 00:39:32.079
get in touch with it if I close my eyes

465
00:39:33.239 --> 00:39:37.400
and I look up a little bit with my eyes closed,

466
00:39:38.760 --> 00:39:43.320
and there's a certain feeling that it's very kind of serene.

467
00:39:45.440 --> 00:39:49.920
It's almost like a maybe like a cloud of safety,

468
00:39:50.559 --> 00:39:53.480
or like a bubble or a room or a cave

469
00:39:53.800 --> 00:39:59.800
something where everything is left behind. You can just step

470
00:39:59.840 --> 00:40:03.199
in to this or step onto that cloud, and even

471
00:40:03.480 --> 00:40:07.639
the man with a hammer downstairs doesn't affect it. Things

472
00:40:07.719 --> 00:40:11.360
that maybe bothered you before don't seem to matter anymore

473
00:40:12.400 --> 00:40:18.840
when you're in that state of comfort and calmness, looseness.

474
00:40:21.480 --> 00:40:23.880
So I noticed that I kind of got into that

475
00:40:23.960 --> 00:40:30.679
zone a bit, and I started focusing on my knee,

476
00:40:32.360 --> 00:40:36.400
and I noticed I've also noticed that Vinnie's staring at me,

477
00:40:37.519 --> 00:40:43.079
literally staring at me. He's looking at my knee. It's weird.

478
00:40:44.760 --> 00:40:47.480
He's trying to catch a fly. A fly has been

479
00:40:47.519 --> 00:40:52.039
tormented him for the last two days. I don't know

480
00:40:52.079 --> 00:40:53.960
if it's the same one, because I've got the window open,

481
00:40:54.079 --> 00:40:57.599
so another one might come in to join it, perhaps

482
00:40:57.760 --> 00:41:03.559
having a party. And I started focusing on my knee,

483
00:41:03.920 --> 00:41:09.480
focusing on different areas, realizing that it wasn't money, it

484
00:41:09.599 --> 00:41:15.760
was part of money, and even then it was different

485
00:41:15.840 --> 00:41:23.679
parts felt differently, had different physical sensations. So what I

486
00:41:23.719 --> 00:41:29.239
did is I tried. I decided to focus on the

487
00:41:29.320 --> 00:41:38.960
strongest feeling, which was unpleasant, the most unpleasant feeling I

488
00:41:38.960 --> 00:41:42.840
could focus on, and focusing on that, just that part

489
00:41:45.039 --> 00:41:49.280
just I kind of had this question in my mind,

490
00:41:49.400 --> 00:41:57.199
where is it? Where is it? The whole idea of

491
00:41:57.320 --> 00:42:01.280
like can I hold it in my hand or no? Well,

492
00:42:01.280 --> 00:42:06.519
where is it? Then? Known as we all do that

493
00:42:07.480 --> 00:42:12.880
all physical sensations are created by our brains, so we

494
00:42:13.000 --> 00:42:17.760
know that, so technically it's not coming from the knee,

495
00:42:17.840 --> 00:42:23.480
it's coming from the brain, so the brain. At the time,

496
00:42:23.519 --> 00:42:27.679
I didn't realize that the brain was inter interpreting that

497
00:42:27.800 --> 00:42:33.480
feeling like as a kind of a danger signal, so

498
00:42:33.559 --> 00:42:37.880
therefore needed to have that physical sensation as a warning

499
00:42:37.960 --> 00:42:48.320
to me, but in reality, I was just meditating thing.

500
00:42:48.400 --> 00:42:52.559
He's now farted. Now I'm not surprised because he's had

501
00:42:52.559 --> 00:42:56.159
a bad stomach, but that is that is something else.

502
00:42:57.639 --> 00:43:05.679
Either he's farted or someone's spraying the fields, spraying the

503
00:43:05.719 --> 00:43:13.960
crops in the local fields, because that is four. But

504
00:43:14.000 --> 00:43:17.159
it seems calm, so it's good. I just wanted to

505
00:43:17.199 --> 00:43:22.559
be better, feel feel a bit better inside. He seems

506
00:43:22.639 --> 00:43:26.519
very relaxed now, which is nice. It will be concerned

507
00:43:26.519 --> 00:43:30.880
because he's sitting on my foot. I'm focusing on this

508
00:43:30.960 --> 00:43:36.840
part of my knee, thinking okay, so I know that

509
00:43:38.320 --> 00:43:45.199
there's no reason to have that. I know that you

510
00:43:45.239 --> 00:43:49.039
know there's no there's no warning, there's no real reason,

511
00:43:49.360 --> 00:43:57.719
there's no benefit to it logically, so I'm focusing on it.

512
00:43:57.840 --> 00:43:59.159
I'm thinking, okay, where is it?

513
00:43:59.199 --> 00:43:59.360
Then?

514
00:44:01.199 --> 00:44:03.599
And I was repeating that to myself, where is it?

515
00:44:05.280 --> 00:44:12.280
Where is this feeling? Where is it? And something strange happened.

516
00:44:12.360 --> 00:44:17.039
It started to move. It started almost like it was

517
00:44:17.079 --> 00:44:21.280
trying to hide from me, which was weird. So I

518
00:44:21.360 --> 00:44:27.239
focus even more and it was moving again, still within

519
00:44:27.280 --> 00:44:32.280
my knee, but kind of moving around. So I followed it,

520
00:44:32.320 --> 00:44:36.920
and I kept following it, and every time I followed it,

521
00:44:36.920 --> 00:44:39.599
it's almost like it was taking me somewhere, and I

522
00:44:39.679 --> 00:44:45.199
was following it, going deeper and deeper, and I came

523
00:44:45.239 --> 00:44:53.840
to this point where it wasn't there, and my knee

524
00:44:53.880 --> 00:45:00.679
felt fine. There was no just a normal feeling in

525
00:45:00.800 --> 00:45:05.840
money just felt absolutely fine, as it normally would do.

526
00:45:09.079 --> 00:45:13.840
And I could not figure that out. It seemed so unusual.

527
00:45:18.000 --> 00:45:23.159
Why where's it gone? I knew I didn't need it.

528
00:45:23.239 --> 00:45:30.519
You know you don't need it, But where's it gone?

529
00:45:31.199 --> 00:45:34.519
Because as we know, it's obvious, isn't it if you

530
00:45:34.639 --> 00:45:41.199
know the cause and you realize that's not necessary anymore.

531
00:45:46.480 --> 00:45:50.599
I suppose it changes the way that you perceive those

532
00:45:50.679 --> 00:46:01.360
physical sensations and that expectancy. I do find it interesting, though,

533
00:46:01.440 --> 00:46:08.079
the whole idea of actually we expect what's come before.

534
00:46:10.480 --> 00:46:14.119
So it's kind of strange. I could not find that

535
00:46:14.360 --> 00:46:25.159
physical feeling that I was looking for, and I thought,

536
00:46:25.159 --> 00:46:32.599
for a second, I've discovered. I've discovered something magical, and

537
00:46:32.760 --> 00:46:34.679
I had a name. I was going to call it

538
00:46:35.280 --> 00:46:42.199
fine focus therapy. And by focusing on something really magnifying

539
00:46:42.280 --> 00:46:52.639
the notice, you know, the magnifying the magnification. Okay, in

540
00:46:52.679 --> 00:46:55.920
the same way is you know, if you was to

541
00:46:56.559 --> 00:47:02.320
look at anything, if you magnify enough, you realize there's

542
00:47:03.119 --> 00:47:07.960
nothing is solid. It's that the things that we think

543
00:47:08.000 --> 00:47:11.039
are solid and we touched like this desk, it's solid.

544
00:47:12.599 --> 00:47:15.440
But if you magnify enough, you realize that it's not.

545
00:47:16.280 --> 00:47:19.679
It's made of molecules and there's gaps between the molecules.

546
00:47:21.320 --> 00:47:24.760
Doesn't mean they can put my finger for it. But

547
00:47:24.840 --> 00:47:34.519
ultimately it isn't what we think it is, and that

548
00:47:34.639 --> 00:47:42.480
physical sensation isn't what I thought it was. And once

549
00:47:42.519 --> 00:47:49.159
I've realized that, it changed something in your brain where

550
00:47:51.480 --> 00:47:59.920
you start to realize that actually, instead of expecting that

551
00:48:00.280 --> 00:48:07.800
old feeling when I meditate, maybe I'll have this new feeling.

552
00:48:09.639 --> 00:48:15.239
And it was kind of like a ah, that's interesting.

553
00:48:20.440 --> 00:48:22.519
And then I fell off my cushions because I were

554
00:48:22.559 --> 00:48:27.079
like sixteen high, and that's when I hurt. That's when

555
00:48:27.079 --> 00:48:35.199
I hurt my shoulder. Oh no, that's not true. I

556
00:48:35.280 --> 00:48:38.840
hurt my shoulder on his shelf. I literally stood up

557
00:48:38.880 --> 00:48:45.280
and banged it on a shelf. It was ridiculous. That

558
00:48:45.519 --> 00:48:57.039
was weird, but hey, it was something I was Oh,

559
00:48:57.519 --> 00:49:03.480
it's load. Get tired, tired, tired. It's nearly twelve o'clock,

560
00:49:03.559 --> 00:49:08.920
so I'm ding my mid morning nap, I think, especially

561
00:49:08.920 --> 00:49:11.480
as he's had me up half the night in and

562
00:49:11.480 --> 00:49:18.559
out of the garden. He's very good. He's such a

563
00:49:18.559 --> 00:49:23.280
good boy though, really, see it waits. He's so patient,

564
00:49:23.880 --> 00:49:25.800
and you know, I wouldn't even care if he had

565
00:49:25.800 --> 00:49:29.400
an accident indoors. It's not his fault, but he won't.

566
00:49:30.760 --> 00:49:33.199
He holds it in. He holds it in. He just

567
00:49:33.320 --> 00:49:41.000
won't do that. And he's just yeah, it's so good. Really.

568
00:49:42.320 --> 00:49:43.920
I mean, he had a couple of accidents when I

569
00:49:43.920 --> 00:49:47.719
first got him, because he got so excited that he

570
00:49:47.800 --> 00:49:50.599
kind of weed a little bit. And then another time

571
00:49:51.719 --> 00:49:53.519
he did. I didn't know why he was waiting by

572
00:49:53.559 --> 00:49:56.440
it by the door, because he was doing that as

573
00:49:56.480 --> 00:49:58.920
soon as he moved in, moved, you know, because he

574
00:49:59.599 --> 00:50:01.840
was waiting through his previous owner to come and get him.

575
00:50:01.880 --> 00:50:04.159
I guess, so he's waiting by the door, but I

576
00:50:04.199 --> 00:50:06.599
didn't realize he was waiting because he needed the toilet.

577
00:50:08.360 --> 00:50:11.159
But once I realized that, you know, it's kind of

578
00:50:11.199 --> 00:50:22.800
about getting in sync. I suppose a little bit. Oh,

579
00:50:22.800 --> 00:50:26.119
I do need to I need to have a little

580
00:50:26.239 --> 00:50:30.519
lie down. So I've not really gone into like the

581
00:50:30.559 --> 00:50:34.559
body scan, but I have in a sense of the

582
00:50:34.639 --> 00:50:44.440
body scan led me to discover a way to focus.

583
00:50:46.119 --> 00:50:48.639
It's like a different kind of focus. It's like focusing,

584
00:50:48.760 --> 00:50:58.280
but not not focusing necessarily with your thoughts, more focusing

585
00:50:58.840 --> 00:51:02.800
just on how you feel. So it's kind of almost

586
00:51:02.800 --> 00:51:05.679
that you take. You're moving away from how from your brain,

587
00:51:06.360 --> 00:51:13.119
from your mind to your body, and by accepting how

588
00:51:13.159 --> 00:51:22.719
your body feels, all the different parts, something seems to change.

589
00:51:25.280 --> 00:51:29.840
Our body scans brilliant for well, in my opinion, not

590
00:51:29.920 --> 00:51:33.559
just my opinion, but brilliant for calm in the mind,

591
00:51:34.199 --> 00:51:41.840
for destressing the body and the mind, for relaxing, for

592
00:51:42.000 --> 00:51:48.199
helping with you know, things like anxiety, tension, stress, and

593
00:51:48.239 --> 00:51:55.119
also mindfulness is used to help people with chronic pain

594
00:51:55.159 --> 00:52:00.960
as well. So I went I went to this thing.

595
00:52:01.000 --> 00:52:04.400
I think it was two thousand and might have been

596
00:52:04.400 --> 00:52:07.800
two thousand and six, maybe two thousand and five, but

597
00:52:08.119 --> 00:52:10.199
I think it was two thousand and six. I went

598
00:52:10.239 --> 00:52:19.519
to a It was a Buddhist meditation thing. So let

599
00:52:19.559 --> 00:52:26.159
me ever look mindfulness Buddhist. I'm trying to see what

600
00:52:26.159 --> 00:52:29.280
it's called. Because I went to it. It's a training

601
00:52:29.480 --> 00:52:46.679
course Buddhist chronic pain pain meditation of course. Ah god,

602
00:52:46.800 --> 00:52:47.880
what was it called?

603
00:52:51.000 --> 00:52:51.199
Oh?

604
00:52:51.400 --> 00:52:56.400
I found it being a Buddhist approach to pain wildmind.

605
00:52:56.519 --> 00:52:58.840
So let's ever look because this is a lady that

606
00:52:58.880 --> 00:53:14.079
I studied with or trained with. And wait, I can't

607
00:53:14.239 --> 00:53:22.480
find where E is. I'm just trying to find right.

608
00:53:22.559 --> 00:53:28.000
This was first published in two thousand So video Mala

609
00:53:28.880 --> 00:53:35.039
video Maala So she founded co director of Breath Works,

610
00:53:37.239 --> 00:53:44.320
offering mindfulness based strategies for living well. And also she

611
00:53:44.639 --> 00:54:00.599
did the Yeah, it was a chronic pain. There was

612
00:54:00.639 --> 00:54:02.239
a name for it. I can't remember what her name

613
00:54:02.440 --> 00:54:06.440
was now for the course, but I did it. So

614
00:54:06.719 --> 00:54:09.559
I did that two thousand and five, two thousand and six,

615
00:54:10.639 --> 00:54:14.159
and it was very very much based on the body scan,

616
00:54:14.960 --> 00:54:22.480
very much based on mindfulness and meditation, but not trying

617
00:54:22.639 --> 00:54:27.119
to control the mind, not trying to control the physical sensations,

618
00:54:27.519 --> 00:54:34.360
not trying to control the body, but acceptance, you know,

619
00:54:34.599 --> 00:54:43.480
being with how you feel and realizing that you've got

620
00:54:43.559 --> 00:54:51.639
the it's not it's a feeling and when you actually

621
00:54:51.880 --> 00:54:57.559
focus on how you feel as a whole, like all

622
00:54:57.599 --> 00:55:01.920
of your body, they're focusing on just one part of

623
00:55:01.960 --> 00:55:06.239
your body, which because if you give ninety percent or

624
00:55:06.239 --> 00:55:09.960
eighty percent or even sixty percent of your attention to

625
00:55:10.840 --> 00:55:16.079
a part of your body to physical discomfort or mental discomfort,

626
00:55:17.079 --> 00:55:18.079
you're going to feel crappy.

627
00:55:18.679 --> 00:55:18.880
You know.

628
00:55:18.960 --> 00:55:24.199
It's just this, that's just natural. But you can't focus

629
00:55:24.280 --> 00:55:27.480
on you can't focus seventy percent on one part of

630
00:55:27.480 --> 00:55:32.400
your body and also focus on the rest of your body.

631
00:55:33.119 --> 00:55:35.840
It's just you know, once you start focusing on all

632
00:55:35.880 --> 00:55:42.480
of your body and maybe moving that focus around as

633
00:55:42.519 --> 00:55:45.760
in with a body scan, moving from your your eyes

634
00:55:45.960 --> 00:55:49.800
down to maybe your jaw and your teeth, your mouth,

635
00:55:49.960 --> 00:55:56.280
your tongue, your throat, maybe your ears, the back of

636
00:55:56.320 --> 00:56:00.199
your neck, and it's moving down your body, you know,

637
00:56:00.320 --> 00:56:02.880
maybe the top of your back, in the middle of

638
00:56:02.960 --> 00:56:17.920
your back, your lower back, your chest, your stomach, your shoulders, forearms, elbows,

639
00:56:18.760 --> 00:56:25.719
you know, your wrists, your hands, your fingers, your hips.

640
00:56:26.000 --> 00:56:32.079
You're green. You're green, I'd say green. You're groin, That's

641
00:56:32.079 --> 00:56:38.760
what I was trying to say. You're green groin your buttocks,

642
00:56:39.079 --> 00:56:41.800
you know, and they just all the way down to

643
00:56:41.920 --> 00:56:49.079
your feet and your toes. So yeah, I was I

644
00:56:49.119 --> 00:57:00.679
found it fascinating because at the time then flies. Not

645
00:57:00.719 --> 00:57:06.280
on my foot. Really, he's getting excited about that fly.

646
00:57:07.800 --> 00:57:17.000
I I did have problems with my shoulder when I

647
00:57:17.000 --> 00:57:19.679
went there, but that was.

648
00:57:23.199 --> 00:57:23.440
Yeah.

649
00:57:23.719 --> 00:57:26.599
I mean, the shoulders should have healed at that point

650
00:57:27.480 --> 00:57:33.199
and calcium or ever had been I don't know. Basically

651
00:57:33.239 --> 00:57:37.159
the bones were rubbing on each other or something. And

652
00:57:44.920 --> 00:57:48.880
what I was gonna say, there's people slamming their doors.

653
00:57:48.880 --> 00:57:52.119
It's a lot of noise out here today. What I'm

654
00:57:52.159 --> 00:57:56.239
interested is with's my phone gone? I had a phone

655
00:57:56.239 --> 00:58:04.079
when I came. It's disappeared, so it's amazing. I found

656
00:58:04.119 --> 00:58:08.559
it really good. The body scan is I started doing

657
00:58:08.599 --> 00:58:12.480
it in my own time at home because you know,

658
00:58:12.519 --> 00:58:17.079
once a week wasn't enough. I started doing it because

659
00:58:17.119 --> 00:58:23.280
I found it calmed your mind, calms your mind, and

660
00:58:23.320 --> 00:58:26.679
that's what I did it. That's what I needed at

661
00:58:26.719 --> 00:58:30.880
the time. But then when you calm your mind, you

662
00:58:30.960 --> 00:58:35.639
also calm your body. You relax your mind, you relax

663
00:58:35.719 --> 00:58:40.000
your body. You relax your body, your relax your mind.

664
00:58:40.639 --> 00:58:44.079
And that's something I discovered quite early on when I

665
00:58:44.119 --> 00:58:48.239
was doing free pain relief with people in two thousand

666
00:58:48.280 --> 00:58:56.079
and six. Sometimes it was just relaxing them and it

667
00:58:56.440 --> 00:59:01.519
half to the physical discomfort, if not more, just by

668
00:59:01.639 --> 00:59:11.719
simply talking them through a body scan and relaxation without

669
00:59:11.719 --> 00:59:20.519
any kind of hypnotic stuff, no suggestions, just simply relaxing

670
00:59:24.239 --> 00:59:32.400
cut that physical discomfort by at least fifty percent, and

671
00:59:32.480 --> 00:59:35.880
they were always surprised, and there was quite often now

672
00:59:36.159 --> 00:59:38.320
the whole there was an old thing that people used

673
00:59:38.320 --> 00:59:42.440
to do, and I couldn't believe it is afterwards they

674
00:59:42.519 --> 00:59:47.719
try and get it back. They'd be like, where's it gone?

675
00:59:49.840 --> 00:59:51.679
Why is it not feeling the way it did? And

676
00:59:51.719 --> 00:59:54.960
they'd be like trying physically to get a feeling back

677
00:59:55.039 --> 00:59:57.920
that was there before that they didn't want. They'd literally

678
00:59:57.960 --> 01:00:04.360
come to me to help reduced that unpleasant feeling. And

679
01:00:04.440 --> 01:00:06.960
after listening to me, there was like trying to like, oh,

680
01:00:08.039 --> 01:00:11.559
they be moving their their limb or moving their neck

681
01:00:11.639 --> 01:00:15.119
or whatever to try and get the feeling back, Like

682
01:00:15.280 --> 01:00:21.119
why are you doing that? But I guess you know

683
01:00:21.159 --> 01:00:27.440
when it comes to when it comes you know, we

684
01:00:27.639 --> 01:00:34.559
are in the Western world kind of raised to be reliant,

685
01:00:34.760 --> 01:00:38.199
I guess on medication as I am, like we all

686
01:00:38.239 --> 01:00:44.880
are to a degree, and I think when it comes

687
01:00:44.920 --> 01:00:55.079
to these kinds of things, it's often the last, the

688
01:00:55.199 --> 01:01:01.760
last thing that people do. It's the final thing, you know,

689
01:01:04.320 --> 01:01:09.360
whether it's hypnosis, whether it's some kind of talking thingy

690
01:01:09.519 --> 01:01:13.000
boring thing that I'm doing. This is generally not the

691
01:01:13.039 --> 01:01:16.440
first thing that people do to help to try and

692
01:01:16.480 --> 01:01:27.599
help themselves with that physical issue that was an issue before. Yeah,

693
01:01:27.639 --> 01:01:31.400
it's weird, but I'm the same I've had. I remember

694
01:01:31.519 --> 01:01:35.320
years ago, I had someone say to me, I should

695
01:01:35.320 --> 01:01:41.400
try this, And as soon as they started talking, they like, yeah,

696
01:01:41.400 --> 01:01:43.920
you should try this. It's really good. Worked for me

697
01:01:45.079 --> 01:01:48.679
if some kind of alternative therapy or something like that

698
01:01:49.119 --> 01:01:52.280
or some herbal thing, and I was saying, yeah, should

699
01:01:52.280 --> 01:01:55.760
try it's really good. It really helped me. I swear,

700
01:01:55.840 --> 01:01:59.079
as soon as they said the words you should try this,

701
01:02:00.039 --> 01:02:04.199
my brain switched off. I stopped listening to them. It's

702
01:02:04.239 --> 01:02:06.480
almost like I was I might work might as well.

703
01:02:06.519 --> 01:02:08.159
I just put my hands over my ears and go

704
01:02:08.639 --> 01:02:11.760
la la la la la la la la la Na

705
01:02:11.920 --> 01:02:17.760
na na na na because I wasn't listening. It's the

706
01:02:17.840 --> 01:02:19.679
same kind of mode that I go into when I

707
01:02:19.800 --> 01:02:22.880
ask someone for directions. You know, if I'm in the

708
01:02:22.920 --> 01:02:25.719
middle of nowhere, i'd sort of if there's a car park,

709
01:02:25.920 --> 01:02:29.039
someone in there high sorry to disturb yours. You can

710
01:02:29.079 --> 01:02:33.159
tell me where the crown and whatever, you know, wherever

711
01:02:33.239 --> 01:02:38.199
I'm looking for pub or you know, going back, even

712
01:02:38.320 --> 01:02:41.400
like thirty years, like, I'll be like, can you tell

713
01:02:41.440 --> 01:02:44.079
me where this place is, whether the local bus station

714
01:02:44.400 --> 01:02:48.360
is or the train station, and then tell me. And

715
01:02:48.480 --> 01:02:51.800
as soon as I said, well, if you go and

716
01:02:51.880 --> 01:02:55.840
a point, and I would literally internally be going blah

717
01:02:55.880 --> 01:02:59.840
blah lah nah nah la la la la nah nah nah,

718
01:03:00.719 --> 01:03:06.760
I just wouldn't listen. But I needed that information and

719
01:03:07.159 --> 01:03:12.159
it was useful. It's useful information that can have a

720
01:03:12.800 --> 01:03:20.719
well in the moment, it's important. But I no, no, no, no,

721
01:03:20.920 --> 01:03:23.400
la no. I didn't even know I was doing it.

722
01:03:23.519 --> 01:03:25.000
I don't know why I was doing it. I didn't

723
01:03:25.000 --> 01:03:28.199
know why I was doing it. And I'd walk away

724
01:03:28.320 --> 01:03:32.320
like I think they sometimes they call up and say, no,

725
01:03:32.519 --> 01:03:35.000
that way, you go in the wrong way. I said, sorry,

726
01:03:36.199 --> 01:03:38.119
I get my luck when you point left, I just

727
01:03:38.239 --> 01:03:42.199
tend to go right. And he said, I wasn't pointing left.

728
01:03:42.239 --> 01:03:45.159
I was pointing the head. It's not left or right,

729
01:03:45.239 --> 01:03:47.800
it's straight ahead. I said, you know what I mean.

730
01:03:48.920 --> 01:03:54.679
No I don't, so, yeah, it's it's not always easy

731
01:03:54.760 --> 01:03:59.079
to reach people, as I'm not always being easy to reach.

732
01:04:01.119 --> 01:04:05.480
But sometimes we've something like this a recording where you've

733
01:04:05.519 --> 01:04:13.079
just got some strange English weird man just babbling on.

734
01:04:16.360 --> 01:04:20.159
Sometimes it can actually have an effect and you won't

735
01:04:20.239 --> 01:04:26.119
know why. You won't really may not care why, and

736
01:04:26.280 --> 01:04:28.800
you might have been going lah lah nah nah as

737
01:04:28.880 --> 01:04:36.119
soon as I started talking. But then you may notice

738
01:04:36.920 --> 01:04:40.559
an hour at the end of the recording, do you

739
01:04:40.599 --> 01:04:47.199
feel differently? Something's changed? And a lot of people will

740
01:04:47.239 --> 01:04:52.039
probably think, like, don't understand what's changed? What what's happened?

741
01:04:52.079 --> 01:04:55.519
Why do I feel different? It won't give me any credit,

742
01:04:55.840 --> 01:04:57.639
even though the fact that I'm you've been listening to

743
01:04:57.719 --> 01:05:03.000
me for an hour. My NN did that seriously, my

744
01:05:03.119 --> 01:05:07.320
own n, the most important person in my life. She

745
01:05:07.559 --> 01:05:11.920
had ostroporosis, so I went and did this. I talked

746
01:05:12.400 --> 01:05:14.559
to her for about an hour to help her to

747
01:05:15.519 --> 01:05:19.360
to relieve that physical discomfort, and it was if she

748
01:05:19.440 --> 01:05:21.760
had a really quite bad. She was elderly, so my

749
01:05:21.920 --> 01:05:27.800
bone's basically crumbling. So at the end of it, she

750
01:05:27.960 --> 01:05:30.800
was like, oh, that feels nice. I can lift my arm.

751
01:05:31.000 --> 01:05:35.679
She can never lift her arm bove her head normally,

752
01:05:35.760 --> 01:05:38.840
but she's like, I can lift my arm. That's weird, oh,

753
01:05:40.400 --> 01:05:43.280
and she said. And then first of all, she tries

754
01:05:43.320 --> 01:05:45.800
to get it back, of course, like you know, like

755
01:05:45.920 --> 01:05:47.559
she was trying to get the feeling back. What are

756
01:05:47.599 --> 01:05:50.159
you doing? Then? I don't know it just I don't

757
01:05:50.239 --> 01:05:52.519
understand why where's it gone? I'm going to look for

758
01:05:52.599 --> 01:05:57.159
it now, like no, don't look for it. And you

759
01:05:57.239 --> 01:06:01.440
know what she said, to be in the sun. The

760
01:06:01.559 --> 01:06:03.960
sun must have been shining on my shoulders has warmed

761
01:06:04.000 --> 01:06:08.400
it up. That's why it feels better. I said, Okay,

762
01:06:08.559 --> 01:06:11.639
then not the last hour that I've spent sitting here

763
01:06:11.719 --> 01:06:15.719
in the kitchen with you talking to you with the

764
01:06:15.800 --> 01:06:21.400
specific aim of relieving that physical sensation in your shoulder

765
01:06:21.599 --> 01:06:24.599
and in you in a kind of back area, but

766
01:06:24.960 --> 01:06:28.960
mainly in the shoulder. So that had nothing to do

767
01:06:29.119 --> 01:06:33.840
with it. So this is even my nan, who probably

768
01:06:34.800 --> 01:06:38.599
cared more for me than anyone ever has possibly, So

769
01:06:38.800 --> 01:06:41.880
even you know, I know how it works. It's it's

770
01:06:42.039 --> 01:06:44.360
natural to kind of look for it, like where is

771
01:06:44.440 --> 01:06:49.079
it and then to not kind of know why why

772
01:06:49.199 --> 01:06:51.760
is it gone? Where's it gone? Why is it gone?

773
01:06:51.800 --> 01:06:56.519
Why is it changed? But it's changed because you've decided

774
01:06:56.760 --> 01:07:01.760
to allow it to it's changed because use just by

775
01:07:02.039 --> 01:07:08.760
spending time listening to me. Even if you are internally

776
01:07:08.840 --> 01:07:13.559
going la la la la la la, Nah, you're still

777
01:07:13.639 --> 01:07:17.559
hearing what I'm saying. You're still hearing the words, and

778
01:07:17.639 --> 01:07:24.920
you're hearing the meaning behind all the words, even though

779
01:07:24.960 --> 01:07:35.039
there's banging again downstairs. So this wasn't necessarily a great

780
01:07:35.159 --> 01:07:39.800
description of the body scan. Thinking about it, I think

781
01:07:39.840 --> 01:07:42.039
I talked about myself a bit too much, maybe, but

782
01:07:42.199 --> 01:07:47.719
it's okay, trust me, it's okay. So I'm going to go.

783
01:07:48.440 --> 01:07:50.599
Thank you for listening. Let me know how you get on.

784
01:07:52.440 --> 01:07:54.679
This might seem a bit chaotic, a bit weird, a

785
01:07:54.760 --> 01:07:59.400
bit strange. How do you feel? That is the tester.

786
01:08:00.119 --> 01:08:04.199
Do you feel more relaxed? Do you feel more comfortable

787
01:08:04.320 --> 01:08:07.800
than you did before? That's the only thing that matters,

788
01:08:09.880 --> 01:08:12.880
let me know, So thank you for listening. Remember to

789
01:08:12.920 --> 01:08:16.840
be kind to yourself because you do deserve to be happy,

790
01:08:19.039 --> 01:08:22.079
and be gentle with yourself because you deserve to feel safe.

791
01:08:25.119 --> 01:08:45.159
Lots of love. Bye. Relax in a more deep and

792
01:08:49.039 --> 01:08:56.359
meaningful way, maybe in a way that can not just

793
01:08:56.720 --> 01:09:06.760
allow you to feel calmer now and throughout the time

794
01:09:07.479 --> 01:09:15.800
we spend together here, not just relaxed at the end

795
01:09:15.880 --> 01:09:20.279
of the recording when it's finished, and you can enjoy

796
01:09:20.520 --> 01:09:37.880
that sense of comfort and peace. But also I think

797
01:09:37.960 --> 01:09:49.079
it would be nice to have those feelings of relaxation

798
01:09:51.479 --> 01:10:05.439
continue for longer after the recording is end, did so

799
01:10:05.640 --> 01:10:14.880
that you can still benefit from listening to my voice,

800
01:10:17.960 --> 01:10:29.399
maybe in a few hours time, perhaps tomorrow, and then

801
01:10:29.560 --> 01:10:37.479
by listening regularly, especially if you find like some people

802
01:10:37.600 --> 01:10:41.119
do and myself as well. I sometimes I find one

803
01:10:41.239 --> 01:10:51.520
particular recording that really resonates with me, and I just

804
01:10:51.720 --> 01:10:57.319
listened to it over and over again every morning, every evening.

805
01:11:04.960 --> 01:11:09.640
There was this recording from We're going back to about

806
01:11:09.760 --> 01:11:15.000
nineteen ninety nine. It wasn't hypnosis, but it was a

807
01:11:15.159 --> 01:11:22.399
guided visualization, so it kind of was hypnosis really, And

808
01:11:24.520 --> 01:11:27.800
I managed to find it again and it still has

809
01:11:27.880 --> 01:11:33.439
the same effect on me. And part of it was

810
01:11:37.159 --> 01:11:48.079
the person's voice relaxed me. She just felt so peaceful,

811
01:11:50.239 --> 01:11:56.680
and I'd look forward to listening to her in the

812
01:11:56.800 --> 01:12:07.479
morning and in the evening. And I knew before even

813
01:12:08.279 --> 01:12:16.720
pressing the play button that since I've done that pressed

814
01:12:16.760 --> 01:12:25.279
the play button. This was in the days of CD

815
01:12:25.520 --> 01:12:34.159
players press the play button. In fact, it might have

816
01:12:34.239 --> 01:12:38.520
even been a tape tape recorder. I'd lie down on

817
01:12:38.640 --> 01:12:51.439
the bed and then even without necessarily listening to her

818
01:12:51.680 --> 01:13:04.600
words because I had them memorized. Really, it was as

819
01:13:04.640 --> 01:13:15.279
if my body knew exactly what to do, and the

820
01:13:15.479 --> 01:13:37.520
muscles just almost went into automatic relaxation, and I remember

821
01:13:37.640 --> 01:13:41.920
my mind would slow down.

822
01:13:47.600 --> 01:13:47.760
Now.

823
01:13:49.960 --> 01:13:56.600
Now, I was listening to this recording in the early

824
01:13:56.760 --> 01:14:04.520
days of learning hypnosis, and long before I ever made

825
01:14:05.119 --> 01:14:12.399
any videos or audio recordings myself, because I didn't start

826
01:14:12.520 --> 01:14:26.239
doing that till two thousand and six, I knew, I

827
01:14:26.359 --> 01:14:39.800
knew how helpful I found being able to just let go,

828
01:14:42.880 --> 01:14:48.239
to have that trust in the person that I'm listening to,

829
01:14:55.960 --> 01:15:02.720
knowing that it's going to be just as relaxing, if

830
01:15:04.119 --> 01:15:13.479
not more so. Each time you hear my voice, you

831
01:15:13.560 --> 01:15:25.119
may feel the same. Some people have been listening to

832
01:15:25.279 --> 01:15:39.119
me for over a decade. Maybe not solidly, obviously not

833
01:15:39.239 --> 01:15:45.479
twenty four hours a day, but maybe people come back.

834
01:15:47.359 --> 01:16:01.000
Some people may be listen every day. That's something that

835
01:16:01.159 --> 01:16:14.079
I do which you may not realize by listening, is

836
01:16:18.239 --> 01:16:32.520
when I record these recordings. Now, for example, I also

837
01:16:34.039 --> 01:16:45.239
am affected by the words that I say. So if

838
01:16:45.319 --> 01:16:55.680
I set you focus on your feet. Notice your feet relaxing,

839
01:16:59.159 --> 01:17:06.880
I would before focusing on my feet, I will be

840
01:17:07.199 --> 01:17:25.239
noticing my feet relaxing. If I said, focus on your hands,

841
01:17:28.079 --> 01:17:37.600
and maybe notice the difference between each hand. Perhaps notice

842
01:17:37.720 --> 01:17:43.760
the air in the room, the temperature of the room.

843
01:17:45.680 --> 01:17:56.000
On the backs of your hands. You may start to

844
01:17:56.640 --> 01:18:04.680
notice what almost feels like a very light breeze, even

845
01:18:04.760 --> 01:18:08.920
though there may not be any type of breeze at

846
01:18:09.000 --> 01:18:21.920
all where you are right now. And as you become

847
01:18:22.640 --> 01:18:37.000
aware of your hands, I'm also aware of how relaxed

848
01:18:37.319 --> 01:19:01.039
my hands are feeling now. And when it comes to

849
01:19:02.640 --> 01:19:08.640
potentially drifting off to sleep, which may be the reason

850
01:19:08.960 --> 01:19:25.159
you're listening, I also feel drowsy when I make these recordings.

851
01:19:29.920 --> 01:19:46.319
I also notice my mind drifting. In fact, at times

852
01:19:48.399 --> 01:20:02.520
I've actually fallen asleep without even noticing, and then I

853
01:20:02.720 --> 01:20:14.000
carry on talking and it's suddenly when I listen back

854
01:20:14.199 --> 01:20:23.199
to do the editing, I hear snoring and I think,

855
01:20:23.640 --> 01:20:33.800
I don't remember snoring. I remember talking. It's snoring was

856
01:20:34.399 --> 01:20:40.720
a pick turned up. That's why I sound like when

857
01:20:40.760 --> 01:20:59.600
I snore, I get really into a whole experience. I

858
01:20:59.640 --> 01:21:09.119
don't know how you feel, how relaxed you feel in

859
01:21:09.239 --> 01:21:34.800
your feet, how relaxed you feel in your hands. I

860
01:21:34.920 --> 01:21:36.319
have noticed.

861
01:21:38.439 --> 01:21:39.600
More and more.

862
01:21:45.319 --> 01:21:57.960
That the more relaxed, deeper level of comfort you feel,

863
01:22:01.680 --> 01:22:17.760
the easier your breathing becomes. It's almost like that additional

864
01:22:21.000 --> 01:22:41.920
muscle relaxation. So this allows you to breathe easier without

865
01:22:43.439 --> 01:23:04.079
necessarily focusing on your breath, however, being able to notice

866
01:23:14.760 --> 01:23:44.479
the ease in which you breathe so naturally. You breeze

867
01:23:45.079 --> 01:24:28.720
so very easily and smoothly. Whenever I imagine my breathing improving,

868
01:24:34.479 --> 01:24:47.760
when I've got my eyes closed, I tend to visualize

869
01:24:49.920 --> 01:25:04.000
a beautiful field with trees and flowers mhm, producing all

870
01:25:04.199 --> 01:25:37.760
that life giving oxygen. And it feels nice too, if

871
01:25:37.960 --> 01:26:08.520
nothing else, just taking some time away from everything, enjoying

872
01:26:14.920 --> 01:27:06.079
that feeling of peace, serenity with a joyful heart. Time

873
01:27:06.560 --> 01:27:37.199
seems to just drip by, so very slowly, relaxed, so

874
01:27:37.840 --> 01:28:16.279
deeply peaceful, completely unattacked, atched to any thoughts whatsoever in

875
01:28:16.479 --> 01:29:20.840
this moment, completely free, noticing that your mind has slowed down.

876
01:29:29.159 --> 01:30:15.840
Slowed down because nothing really requires your attention, you can

877
01:30:16.119 --> 01:30:32.199
enjoy the physical sensations of allowing the stress to drip

878
01:30:32.960 --> 01:30:46.399
out of your body. D appearing out of every part

879
01:30:52.760 --> 01:31:16.960
of your body and being released from your brain. Hun

880
01:31:17.319 --> 01:31:52.560
your mind slowly but surely, the muscles in your legs

881
01:32:08.159 --> 01:33:02.199
relax res relx so very deeply, relax so deeply. And

882
01:33:02.439 --> 01:33:12.279
the feelings, the pleasant feelings in your arms and shoulders,

883
01:33:30.239 --> 01:34:09.920
deepening each part of your body further and deeper and deeper, noticine,

884
01:34:13.159 --> 01:34:39.720
the feelings in the back of your neck, the feelings

885
01:34:39.920 --> 01:35:18.279
in your wrists, muscles, in the front of your body.

886
01:35:28.680 --> 01:36:12.159
I all say, feeling peaceful, deep, There's a sense of

887
01:36:12.439 --> 01:36:56.840
peace spreads through your very core. Even when you focus

888
01:36:57.079 --> 01:37:56.479
on your mind. Her mind becomes a and slowerven deeper, relaxing,

889
01:38:20.279 --> 01:39:26.880
so very slower. His stomach taste felling your stomach, your back. Notice,

890
01:39:37.199 --> 01:39:55.640
Notice how relaxed you now feel in the hole of

891
01:39:55.800 --> 01:40:28.399
your back. In a spy from your brain all the

892
01:40:28.520 --> 01:40:37.199
way down the middle of your back, sending and receiving

893
01:40:39.640 --> 01:42:08.640
millions of messages every day, deecomfort increasing deeply els him legs,

894
01:42:12.479 --> 01:42:21.720
spreading those signals down your spine or cord into air,

895
01:42:22.039 --> 01:42:41.439
every part of your body, your shins and your calf muscles,

896
01:43:08.720 --> 01:43:38.159
your elbows, feelings of peace and tranquility, spreading through your body,

897
01:43:43.199 --> 01:43:59.439
tips of your toes, to your eyes, your fingers, all

898
01:43:59.479 --> 01:44:16.800
the way you'll know about I'm letting go, read, letting

899
01:44:16.960 --> 01:45:27.439
God place to drifting minds wandering away, happy to let go,

900
01:45:30.920 --> 01:46:37.000
let go completely, Lecker, sir, tranquil you ole body, enjoy

901
01:46:37.239 --> 01:49:01.800
a sense listening God, Hey, more space joy space, this

902
01:49:02.479 --> 01:49:35.439
space of peace and safety, so very.

903
01:49:42.680 --> 01:50:19.319
Relaxed, us.

904
01:50:15.279 --> 01:51:06.920
Different unity.

905
01:50:45.960 --> 01:51:37.359
In letting go. Maybe we can just focus on the

906
01:51:37.600 --> 01:52:12.880
different parts of your body, just to notice you forelhead

907
01:52:13.199 --> 01:53:19.920
and your eyes un siles noticing the sense of complete freedom,

908
01:53:32.000 --> 01:55:24.439
absolute freedom, dress dress day, he's fall energy, paste to breeze,

909
01:55:28.239 --> 01:56:38.840
such ease, yeah, loose. You may have or may not

910
01:56:39.079 --> 01:57:39.800
have noticed your mind drifted, peaceful, move ay even more

911
01:57:40.239 --> 01:58:04.760
deeply in the direction of total blissful pace, bless for peace,

912
01:58:33.479 --> 02:00:32.520
terrest goe to pace, so com let him go, peace

913
02:00:33.520 --> 02:01:44.840
of mind re forty, so relaxed, relaxed. A body feels

914
02:01:45.119 --> 02:02:10.359
almost invisible, so very relaxed, paceful.

915
02:02:16.119 --> 02:02:16.199
So.

916
02:02:23.920 --> 02:03:26.239
Paceful, relax lead so and you could start to notice

917
02:03:26.640 --> 02:03:35.640
that you are feeling more relaxed, even though I've not

918
02:03:37.399 --> 02:03:48.079
purposely focused your mind upon that sense of physical comfort

919
02:03:48.800 --> 02:03:55.640
that is growing within you throughout your body and your

920
02:03:55.760 --> 02:04:06.319
mind starts to slow down, and that could be almost

921
02:04:06.520 --> 02:04:14.720
in recognition of I guess my speech not being particularly

922
02:04:15.680 --> 02:04:32.680
fast and things just generally feel calmer. Just by listening

923
02:04:32.960 --> 02:04:41.640
to my voice, you give yourself an opportunity to take

924
02:04:41.680 --> 02:04:48.239
a break from the day, take a break from your

925
02:04:48.359 --> 02:04:55.359
life as it is, and to give yourself a rest,

926
02:04:58.000 --> 02:05:05.279
giving yourself permission to take some time off and to

927
02:05:05.439 --> 02:05:11.319
allow your body to relax and allow your mind to

928
02:05:11.479 --> 02:05:22.840
slow down, which in turn releases the tension and it

929
02:05:23.039 --> 02:05:31.920
stresses that you had in your body. It's almost as

930
02:05:31.960 --> 02:05:37.800
if the parts of your body just open up, allowing

931
02:05:37.880 --> 02:05:49.800
the negativity out and at the same time replacing that

932
02:05:50.039 --> 02:05:59.640
negativity with positive heathing energy, which then fills your body

933
02:05:59.760 --> 02:06:12.319
up and your mind to also starts to appreciate those

934
02:06:12.800 --> 02:06:30.399
feelings of increasing confidence and almost uplifting, feeling positive, healing,

935
02:06:33.640 --> 02:06:42.159
an energy that spreads through your body like a wave

936
02:06:44.520 --> 02:06:56.640
of comfort. And all this comes from just allowing yourself

937
02:06:59.479 --> 02:07:04.520
a few and it's maybe half an hour, however long

938
02:07:04.640 --> 02:07:14.600
you want it to be, to just rest and allow

939
02:07:17.159 --> 02:07:27.159
your mind and your body to almost reset itself to

940
02:07:27.319 --> 02:07:43.479
the settings of comfort and relaxation, calmness, which allows more

941
02:07:43.600 --> 02:07:57.000
room for feelings of pleasure and happiness to move around

942
02:07:57.319 --> 02:08:05.520
your body and to your mind, most as if your

943
02:08:05.680 --> 02:08:16.680
mind and your body are sinking together, almost mirroring each other,

944
02:08:17.720 --> 02:08:29.760
with that growing positivity and calmness. And it feels nice,

945
02:08:32.359 --> 02:08:38.279
really does feel nice to know that you are the

946
02:08:38.399 --> 02:08:51.800
one that has allowed yourself to feel more comfort than

947
02:08:51.920 --> 02:08:54.479
to experience.

948
02:08:56.279 --> 02:08:57.399
More This.

949
02:08:59.199 --> 02:09:14.359
Deep relaxation spreading throughout your body, and as I focus

950
02:09:15.920 --> 02:09:21.680
on each part of your body, you can notice that

951
02:09:21.880 --> 02:09:36.399
that part becomes even more relaxed just by focusing on it.

952
02:09:38.960 --> 02:09:48.600
It becomes even more calm and comfortable just by focusing.

953
02:09:52.640 --> 02:09:58.399
And as I move down your body, starting at your head,

954
02:10:01.119 --> 02:10:06.359
the parts that you have already focused on or continue

955
02:10:07.760 --> 02:10:14.880
to relax deeply, and those parts that have not yet

956
02:10:15.079 --> 02:10:27.960
focused on or just automatically release any remain intention in

957
02:10:28.119 --> 02:10:42.359
anticipation of even more comfort about to come. Now, I'm

958
02:10:42.359 --> 02:10:48.840
going to start by focusing on your forehead, just being

959
02:10:49.000 --> 02:10:58.359
aware of the feelings of your forehead and any background sounds.

960
02:11:00.159 --> 02:11:05.000
But mister Herbert, the pigeon can just allow you to

961
02:11:05.199 --> 02:11:12.439
feel even more relaxed, just means you in the moment,

962
02:11:15.560 --> 02:11:20.920
this isn't this isn't a sterile environment. This is the world.

963
02:11:24.359 --> 02:11:30.399
I live in the countryside, so there's lots of nature

964
02:11:30.920 --> 02:11:41.439
sounds around. So as you focus on your forehead, just

965
02:11:41.680 --> 02:11:46.119
notice how it becomes even more relaxed.

966
02:11:46.520 --> 02:11:46.760
A is.

967
02:11:49.000 --> 02:11:56.239
Focus only on my voice and that part of your body.

968
02:12:01.439 --> 02:12:09.720
Moving down to your eyes, focusing on your eyes, noticing

969
02:12:12.199 --> 02:12:21.920
how your eyelids feel so heavy yet so light at

970
02:12:21.960 --> 02:12:28.399
the same time, and all the muscles around your eyes

971
02:12:28.680 --> 02:12:43.079
relaxing completely. Moving your focus down to your mouth, your lips,

972
02:12:43.560 --> 02:12:50.199
your tongue, your teeth, and your gums, the hole of

973
02:12:50.359 --> 02:13:05.119
your mouth relaxing, calm and loose. If you focus now

974
02:13:05.960 --> 02:13:12.800
on your jaw, not just the parts of your jaw

975
02:13:12.960 --> 02:13:17.359
near your mouth and your chin, but all the way

976
02:13:17.479 --> 02:13:23.800
up the size of your face to your ears, the

977
02:13:24.079 --> 02:13:48.560
hole of your jaw, feeding more relaxed and calm. Focusing

978
02:13:52.079 --> 02:13:57.680
on your neck, the front of your neck and your throat,

979
02:14:00.119 --> 02:14:10.640
relaxing and loose and calm. The sides of your neck,

980
02:14:12.760 --> 02:14:21.520
the right left side of your neck relax and lace

981
02:14:25.600 --> 02:14:38.840
and calm. And now the back of your neck. Focusing

982
02:14:39.159 --> 02:14:48.560
on the back of your neck, letting go of any

983
02:14:48.800 --> 02:14:55.640
tension that may have been there before, and enjoying that

984
02:14:58.359 --> 02:15:10.640
sense increasing comfort and release. Then you can experience in

985
02:15:10.760 --> 02:15:22.680
the back of your neck, moving down your back and

986
02:15:22.840 --> 02:15:27.680
moving either side of your spine right from the top

987
02:15:27.760 --> 02:15:33.279
of your back all the way down to the bottom

988
02:15:33.399 --> 02:15:50.479
of your back down it's your lower back. As you

989
02:15:50.720 --> 02:15:58.039
move up and down your spine, you can feel the

990
02:15:58.279 --> 02:16:13.279
muscles either side of your spine relaxing even more. And

991
02:16:13.439 --> 02:16:20.159
as those muscles relax, that sense of comfort starts to

992
02:16:20.359 --> 02:16:30.760
spread outwards from your spine into both sides of your back,

993
02:16:34.559 --> 02:16:38.239
the top of your back, the middle en your lower back.

994
02:16:41.799 --> 02:16:48.920
And as you scan gently and slowly up and down

995
02:16:49.120 --> 02:16:54.159
your back, there's the muscles in the top of your

996
02:16:54.280 --> 02:17:04.239
back relax and become looser. The muscles in the middle

997
02:17:04.280 --> 02:17:11.600
of your back also seem to just almost divide from

998
02:17:11.639 --> 02:17:25.040
each other, separating and almost melting, and in your lower

999
02:17:25.159 --> 02:17:36.680
back there seems to be an extra special feeling of comfort.

1000
02:17:41.959 --> 02:17:48.120
The spreads into your hips sit down your lower back,

1001
02:17:48.440 --> 02:17:56.399
into your hips, into the area where your cosix are,

1002
02:18:00.040 --> 02:18:06.159
and into your buttocks, and a wise, muscles that spread

1003
02:18:08.879 --> 02:18:18.639
bring your lower back into your hip area, start to melt,

1004
02:18:23.120 --> 02:18:35.399
start to reading, let go and even know where about

1005
02:18:35.559 --> 02:18:41.559
to focus on your shoulders, your back and your spine

1006
02:18:42.600 --> 02:18:59.360
will continue to let go, continue to relax so calmly,

1007
02:19:04.040 --> 02:19:09.000
and as you focus on your shoulders, you may notice

1008
02:19:09.440 --> 02:19:40.079
they're already feeling really loose. They're already feeding calm, the

1009
02:19:40.440 --> 02:19:52.639
fearing those muscles. The move from your neck into your

1010
02:19:52.799 --> 02:20:17.920
shoulders feels so soft and gentle, so smooth and calm,

1011
02:20:29.319 --> 02:20:41.840
and the feeling in your shoulders seems to spread deep

1012
02:20:42.120 --> 02:20:51.840
into your shoulders, that sense of relaxation, not just traveling

1013
02:20:52.399 --> 02:21:03.639
deeply into your muscles, but also relaxing and the bones,

1014
02:21:09.559 --> 02:21:12.680
and move it all the way to underneath your arms,

1015
02:21:15.520 --> 02:21:21.479
relaxing a whole area between the tops of your shoulders

1016
02:21:22.799 --> 02:21:40.559
and underneath your arms healing. You feel so relaxed and

1017
02:21:40.840 --> 02:21:56.399
comfortable in your shoulders, which sense that deep healing message

1018
02:22:01.760 --> 02:22:13.639
into your arms. You may feel almost as if your

1019
02:22:14.000 --> 02:22:23.239
arms are not even there, because they're so relaxed, so

1020
02:22:24.840 --> 02:22:54.200
deeply relaxed, so so calm, so.

1021
02:23:01.000 --> 02:23:01.280
Loose.

1022
02:23:08.639 --> 02:23:19.799
A feeling spreading all the way down your arms, two elbows,

1023
02:23:23.559 --> 02:23:53.159
including your elbows circumfort spreads your way into wrists, your forearments,

1024
02:23:53.680 --> 02:24:09.120
and your wrists sing so heavy, yet at the same time,

1025
02:24:16.719 --> 02:24:47.680
sunlight and gentle frey sin.

1026
02:24:49.840 --> 02:24:50.840
Now on.

1027
02:24:53.520 --> 02:25:47.040
Your hands my hands so peaceful in your hands with

1028
02:25:47.159 --> 02:26:14.719
a sense of real pace. Just seems to feel so familiar.

1029
02:26:17.440 --> 02:26:50.200
On your hands, relax deeply else your fingers.

1030
02:27:22.159 --> 02:28:29.360
Things sish you think it tips, making your attention to front.

1031
02:28:29.760 --> 02:30:20.440
Your body so comfortable, man, your focus tell like muscles

1032
02:30:22.600 --> 02:31:17.000
in your fins and names so relaxed calf mussels just

1033
02:31:17.319 --> 02:33:25.719
shades composiu the feathing you faiths.

1034
02:33:32.280 --> 02:34:24.079
Sir, peaceful, circom sit peaceful, sycom so peacefall.

1035
02:34:26.760 --> 02:35:05.440
Sycom so peace for same piece fall cycom out of

1036
02:35:05.520 --> 02:35:31.559
that deep relaxation, just spread your chest storm, letting go everything.

1037
02:35:42.799 --> 02:35:48.799
So I'm gonna start counting down now, from twenty down

1038
02:35:48.879 --> 02:35:57.000
to one. You can imagine in a way it's like

1039
02:35:57.799 --> 02:36:04.239
just walking down some steps and each step or twenty steps,

1040
02:36:04.319 --> 02:36:13.440
and each step represents a level of comfort. Each step

1041
02:36:14.000 --> 02:36:29.520
represents a deepening of that comfort, and the fervies you

1042
02:36:29.680 --> 02:36:35.680
walk down those steps that deeper and more relaxed you feel.

1043
02:36:42.440 --> 02:39:30.799
So starting with number twenty twenty, nineteenhhhhhh, eighteen seventeen sixteenhhhhh

1044
02:40:32.360 --> 02:42:16.520
six three four four.

1045
02:43:23.040 --> 02:43:23.719
Too well.

1046
02:45:11.280 --> 02:47:42.159
No eight.

1047
02:48:41.600 --> 02:49:21.479
Siven us.

1048
02:49:45.920 --> 02:50:19.639
Mus six.

1049
02:51:34.520 --> 02:53:44.280
Five fours.

1050
02:53:16.360 --> 02:56:32.600
Us consi usa one.

1051
02:57:22.040 --> 02:57:22.639
And now.

1052
02:57:27.079 --> 02:57:39.719
As you focus on your eyes, we're gonna count down

1053
02:57:40.120 --> 02:57:55.879
from ten downs one, focusing just on your eyes, your eyelids,

1054
02:57:56.360 --> 02:58:05.200
the muscles around your eyes, your eye walls themselves, our

1055
02:58:05.360 --> 02:58:22.200
whole area that makes up your eye. And as we

1056
02:58:22.479 --> 02:58:31.000
count down for ten down to one, whilst focusing on

1057
02:58:31.159 --> 02:58:47.159
your eyes, you'll become twice is relaxed with each number

1058
02:58:48.159 --> 02:59:00.239
counting down. That you may find the way wants two

1059
02:59:00.559 --> 02:59:09.559
is just drift off to sleep. And if that's what

1060
02:59:09.840 --> 02:59:22.319
you want, then just allow yourself to do that. Now,

1061
02:59:25.319 --> 02:59:31.680
focusing on your eyes, I'm going to begin counting down

1062
02:59:33.239 --> 03:00:49.760
from ten down to one right now, ten nine eight

1063
03:01:43.120 --> 03:09:02.879
seven four daree swo counting down from ten to one.

1064
03:09:04.920 --> 03:09:29.239
Ten nine eight seven six five four three two one.

1065
03:09:36.239 --> 03:09:39.120
And maybe that was a bit too quick in order

1066
03:09:39.200 --> 03:09:43.120
to relax. Maybe it's a bit too fast for you

1067
03:09:43.440 --> 03:09:53.159
to notice the calming of your body, maybe even a

1068
03:09:53.239 --> 03:09:57.040
little bit of pressure. They're like, you're counting down from

1069
03:09:57.120 --> 03:09:59.760
ten to one, would you expect me to do? Man?

1070
03:10:00.719 --> 03:10:04.399
Expert me to stick go with floppy just because you're

1071
03:10:04.520 --> 03:10:13.879
counting down. I could try it again, but this time

1072
03:10:13.959 --> 03:10:19.959
I'll go a bit lower this time, as you focus

1073
03:10:20.360 --> 03:10:24.920
on the whole of your body. Before we focus on

1074
03:10:25.040 --> 03:10:35.399
your legs. Just notice how your body does start to

1075
03:10:35.920 --> 03:10:47.040
feel more relaxed with every number that I count down

1076
03:10:50.479 --> 03:12:31.280
ten nine, eight, seven, six, five four three one, And

1077
03:12:31.479 --> 03:12:37.680
just notice how you feel, generally, how your body feels.

1078
03:12:44.319 --> 03:12:52.639
It's not necessarily even about counting down from ten to one.

1079
03:12:55.600 --> 03:13:09.000
It's that space that you have, that space between being

1080
03:13:12.600 --> 03:13:24.159
active physically or mentally to just sitting or lying down,

1081
03:13:24.840 --> 03:13:29.639
just being there, not doing anything, not saying anything, or

1082
03:13:30.479 --> 03:13:36.760
needing to think about anything. So it opens up a space,

1083
03:13:37.719 --> 03:13:46.879
you know, a bit of a space, a gap. And

1084
03:13:47.000 --> 03:13:51.559
the more I came down from ten to one, the

1085
03:13:51.639 --> 03:13:59.600
bigger that gap becomes. So there's that gap of calmness,

1086
03:14:01.040 --> 03:14:16.680
of comfort, relaxation. It's a nice feeling, and it moves

1087
03:14:18.280 --> 03:14:28.200
those stresses or discomforts physically or emotionally, moves them away.

1088
03:14:34.959 --> 03:14:35.920
Allows you.

1089
03:14:38.639 --> 03:14:39.159
To just.

1090
03:14:42.120 --> 03:14:48.840
Slow down, someone to count again from ten down to one,

1091
03:14:49.280 --> 03:14:59.479
and notice that gap widening the gap. And as it widens,

1092
03:14:59.559 --> 03:15:05.479
it's all my slide. The stress and attention falls into

1093
03:15:05.559 --> 03:15:26.120
the gap and gives you that distance, that space. Now

1094
03:15:30.920 --> 03:17:32.360
ten nine eight, seven, six, five four three two one. Now,

1095
03:17:32.600 --> 03:17:36.360
how did your body feel?

1096
03:17:38.600 --> 03:17:38.760
Now?

1097
03:17:51.479 --> 03:18:03.319
Can you notice that? Do you feeling calmer? What are

1098
03:18:03.399 --> 03:18:32.120
you feeling more relaxed as we now focus on your legs,

1099
03:18:33.840 --> 03:18:54.280
just your legs. We're just gonna start with focusing on

1100
03:18:54.719 --> 03:19:13.879
your thighs. Of course, it's not the most exciting thing

1101
03:19:14.040 --> 03:19:20.559
to be doing, because I'm sure, like most of your

1102
03:19:20.600 --> 03:19:32.280
body is not a lot going on right now, Just

1103
03:19:32.479 --> 03:19:38.600
focusing on the whole of your thighs, the tops of

1104
03:19:38.719 --> 03:19:44.760
your thighs, the sides of your thighs, the bottoms of

1105
03:19:44.840 --> 03:19:51.799
your thighs. You're outer thighs and you're inner thighs. Basically

1106
03:19:52.000 --> 03:19:55.639
the whole of your thigh that leads into your hip,

1107
03:20:00.120 --> 03:20:10.799
goes down to your knee joints. Now, this is a

1108
03:20:10.879 --> 03:20:19.280
big area. It's a very heavy area. It's very strong,

1109
03:20:20.520 --> 03:20:25.520
probably the strongest muscles in your body or in your thighs.

1110
03:20:35.719 --> 03:20:43.399
But I don't think we perhaps give enough attention to

1111
03:20:43.639 --> 03:20:57.360
our thighs. Perhaps we don't acknowledge how important our thighs

1112
03:20:57.600 --> 03:21:17.399
are to our lives, how much they actually do for

1113
03:21:17.559 --> 03:21:31.280
us all through our lives. And it may seem to

1114
03:21:31.399 --> 03:21:36.559
sound really weird, but I think that all of our

1115
03:21:36.600 --> 03:21:47.479
body parts, especially our thighs, needs some TLC, a bit

1116
03:21:47.520 --> 03:22:00.280
of love shown, a bit of acknowledgement, I think, thank

1117
03:22:00.360 --> 03:22:15.680
you gratitude for what our thighs do for us. And

1118
03:22:15.799 --> 03:22:21.680
I know this may sound a bit strange. Maybe you think,

1119
03:22:22.120 --> 03:22:25.040
why am I? Surely I should be out in the

1120
03:22:25.159 --> 03:22:33.639
garden hugging a tree or something. Well, it's hard to

1121
03:22:33.719 --> 03:22:36.920
set a microphone up on a tree. That's why I'm

1122
03:22:36.959 --> 03:22:39.799
doing this indoors. Otherwise I wouldn't be outside king a tree.

1123
03:22:41.200 --> 03:22:49.879
I can't see the television from the tree. If you

1124
03:22:50.000 --> 03:22:55.200
moved down to your knees gain such an important part.

1125
03:22:59.479 --> 03:23:04.600
And I think we don't necessarily I'll speak for myself here.

1126
03:23:07.079 --> 03:23:11.920
I don't necessarily appreciate all that my needs to do

1127
03:23:12.120 --> 03:23:17.000
for me until I have a problem with my knee.

1128
03:23:18.000 --> 03:23:22.079
It's occasionally, if I ever maybe i'll bash it or

1129
03:23:23.040 --> 03:23:28.600
it's aching for some reason. It's then that I realize

1130
03:23:29.760 --> 03:23:33.799
how much it does. You know, the benefit of being

1131
03:23:33.799 --> 03:23:41.079
able to use on my legs without any kind of

1132
03:23:41.239 --> 03:23:49.559
physical discomfort is a beautiful thing that's possibly not appreciated

1133
03:23:49.719 --> 03:24:00.760
until it's temporarily removed. You know that's comfort. But as

1134
03:24:00.760 --> 03:24:06.120
you focus on your knees, regardless of how your knees feel,

1135
03:24:09.239 --> 03:24:14.959
you can have that sense of gratitude and love to

1136
03:24:15.079 --> 03:24:27.680
your knees for all that they do for you, and

1137
03:24:27.840 --> 03:24:31.840
you can still have that attention on your thighs. Maybe

1138
03:24:32.040 --> 03:24:38.319
notice how your thighs feel. Maybe you've noticed that they

1139
03:24:39.200 --> 03:24:57.000
are relaxing more deeply as you focus now on the

1140
03:24:57.079 --> 03:25:01.479
bottoms of your legs and your shins and your calf muscles,

1141
03:25:01.959 --> 03:25:09.799
the bones between your knees and your feet, incorporating of

1142
03:25:09.920 --> 03:25:20.959
course your ankles so important. You know, anyone that's had

1143
03:25:21.840 --> 03:25:27.280
even like the slightest sprain of an ankle knows how

1144
03:25:28.959 --> 03:25:39.280
how much we take our ankles for granted. And it's

1145
03:25:39.360 --> 03:25:41.440
kind of strange in a way when you think that.

1146
03:25:43.959 --> 03:25:47.959
You know, logically, our wrists are a lot thinner than

1147
03:25:48.079 --> 03:25:52.159
the rest of our arms, which is okay, it doesn't

1148
03:25:52.680 --> 03:25:55.719
I can't see any problem with that because we're just

1149
03:25:55.879 --> 03:26:03.600
picking stuff up. Our ankles so much thinner than the

1150
03:26:03.680 --> 03:26:13.959
rest of our legs, and from a physics perspective or

1151
03:26:14.079 --> 03:26:18.239
logical even it doesn't really make sense that all this

1152
03:26:18.520 --> 03:26:27.319
weight would ultimately be resting on your ankles then leading

1153
03:26:27.360 --> 03:26:40.280
to your feet. That thin area, thin bone. Yeah, it

1154
03:26:40.479 --> 03:26:46.399
does so much great work. Supports us, supports our body

1155
03:26:47.639 --> 03:26:58.159
for a lifetime, helps us to balance, helps.

1156
03:26:57.879 --> 03:26:58.200
You to.

1157
03:27:02.159 --> 03:27:11.399
Get around and be mobile. And there's the calf muscles.

1158
03:27:11.440 --> 03:27:19.040
Of course, when I was younger, I couldn't see the

1159
03:27:19.120 --> 03:27:25.440
pointing calf muscles, didn't seem to do anything. Okay, if

1160
03:27:25.479 --> 03:27:29.040
I walked around on tiptoes, then my calf muscles get

1161
03:27:29.120 --> 03:27:32.840
some work. But of course that's not true. The calf

1162
03:27:32.959 --> 03:27:42.559
muscles are being used whenever we use our legs, and

1163
03:27:42.719 --> 03:27:55.239
your shins there to protect your lower legs, shaped in

1164
03:27:55.360 --> 03:28:07.879
a way, almost as a protector for the bone, leading

1165
03:28:09.239 --> 03:28:19.639
of course to your ankles and your feet. But we're

1166
03:28:19.680 --> 03:28:21.600
not going to focus on your feet. We're just going

1167
03:28:21.639 --> 03:28:27.920
to focus on the legs. And I realize, and now

1168
03:28:27.959 --> 03:28:32.559
that I've mentioned your feet, you'll probably focus on them anyway,

1169
03:28:33.120 --> 03:28:35.680
So maybe I should focus on your feet a little bit.

1170
03:28:39.719 --> 03:28:44.120
You can have them in your awareness the same as

1171
03:28:44.200 --> 03:28:48.559
you have your thighs in your awareness. Even though we

1172
03:28:48.680 --> 03:28:54.639
haven't been focusing on your thighs a few minutes, I've

1173
03:28:54.680 --> 03:29:05.559
been focusing on your ankles, there's still that sensation of

1174
03:29:08.760 --> 03:29:21.559
comfort in your thighs, and there's that movement of energy

1175
03:29:23.600 --> 03:29:30.639
because the thighs hold lots of different sensations. Of course,

1176
03:29:30.719 --> 03:29:35.479
there's the muscles, the big, strong muscles that we have

1177
03:29:35.680 --> 03:29:49.000
in our thighs. But the skin on the outside of

1178
03:29:49.079 --> 03:29:54.399
the thighs, as in the outside of all of our body,

1179
03:29:55.200 --> 03:30:06.760
can be very sensitive, sensitive to the touch, sensitive to temperature.

1180
03:30:13.360 --> 03:30:20.879
And inside your thighs the bones, there's the muscle, there's

1181
03:30:20.920 --> 03:30:25.680
the blood, vessels, the ar trees, to all this stuff

1182
03:30:25.840 --> 03:30:34.920
that's inside your thighs. I guess sometimes it'd be nice

1183
03:30:34.920 --> 03:30:39.239
if you could actually put your fingers inside your thighs

1184
03:30:39.879 --> 03:30:45.079
and a message, so you can message on the outside,

1185
03:30:45.200 --> 03:30:48.200
of course, but to be able to get deep into

1186
03:30:48.319 --> 03:30:53.120
the muscles and to be able to just message inside

1187
03:30:53.200 --> 03:31:03.079
your thighs, message in the bones of your leg or

1188
03:31:03.159 --> 03:31:13.920
the veins. Just gently healing your thighs and you can

1189
03:31:14.079 --> 03:31:21.000
move down message and inside your knees, just message in

1190
03:31:21.079 --> 03:31:28.440
those bones, but with healing fingertips spreading that healing energy

1191
03:31:29.200 --> 03:31:38.920
deep into the choice of your knees. Of course, there's

1192
03:31:39.000 --> 03:31:43.399
the back of your your knee and the inside crease

1193
03:31:44.399 --> 03:31:52.079
where your knee is. It's a really sensitive area. It

1194
03:31:52.159 --> 03:31:56.040
feels very nice when you stroke it. That might be

1195
03:31:56.159 --> 03:31:59.959
because it's an area that's not really touched very often.

1196
03:32:02.159 --> 03:32:09.040
It's almost like a hidden part that crease in your legs.

1197
03:32:09.120 --> 03:32:16.479
It's almost like a part that has a sensitivity, which

1198
03:32:16.520 --> 03:32:26.959
is a little bit different. Of course, it's protected by

1199
03:32:27.040 --> 03:32:38.440
your legs. So you can imagine putting your fingers into

1200
03:32:38.559 --> 03:32:48.239
that crease in your legs. Fold in between your legs,

1201
03:32:48.959 --> 03:32:53.559
you can just message with your fingertips. Imagine your fingertips

1202
03:32:53.680 --> 03:33:04.559
going inside, message in the muscle or tissue you can cause.

1203
03:33:04.719 --> 03:33:11.360
Field the bones of your knees, healing through your fingertips,

1204
03:33:18.760 --> 03:33:24.079
and then as you go down to your calf muscles,

1205
03:33:24.479 --> 03:33:26.159
then that's the part I'd like to be able to

1206
03:33:27.040 --> 03:33:34.360
really put my fingertips deep inside my calf muscles, massage

1207
03:33:34.479 --> 03:33:43.559
in every single tissue of that muscle, healing every part,

1208
03:33:49.479 --> 03:33:55.600
and then doing the same for my shins, massage in

1209
03:33:55.760 --> 03:34:03.280
and gently stroking the bones, generally stroking them, healing in

1210
03:34:03.399 --> 03:34:10.600
a loving way because they deserve to be treated. There's

1211
03:34:10.680 --> 03:34:14.680
the precious bones that they are, because our legs are

1212
03:34:14.719 --> 03:34:18.520
so precious as in all the other parts of our body,

1213
03:34:21.000 --> 03:34:34.920
the more precious of any jure on the planet. When

1214
03:34:34.959 --> 03:34:42.719
you start to think about your legs in this way,

1215
03:34:47.319 --> 03:34:53.959
it can change your perspective. It might sound a bit

1216
03:34:57.040 --> 03:35:01.360
a bit silly to start with the idea of having

1217
03:35:02.239 --> 03:35:12.239
love for your legs, showing appreciation for your thighs, wanting

1218
03:35:12.360 --> 03:35:16.280
to be able to put your hands in your thighs,

1219
03:35:18.520 --> 03:35:24.879
massage the muscles and the bones, and to get your

1220
03:35:25.000 --> 03:35:33.479
fingers deep in there, releasing all tension. Just to show

1221
03:35:35.399 --> 03:35:42.719
how much you care about your legs, how much you

1222
03:35:42.879 --> 03:35:51.440
care for what your legs do for you regularly, your knees,

1223
03:35:51.719 --> 03:36:04.520
your calves, your ankles, the strength of your ankles, considering

1224
03:36:04.760 --> 03:36:09.239
how thin they are compared to the rest of your legs,

1225
03:36:09.399 --> 03:36:23.040
especially your thighs. Yeah, this so strong, so flexible, absolutely

1226
03:36:23.360 --> 03:36:35.120
amazing things. Your ankles are truly a gift because of

1227
03:36:35.200 --> 03:36:46.399
what they do for you, supporting all that weight, regardless

1228
03:36:46.559 --> 03:36:50.559
of how what weight you are, even if you only

1229
03:36:50.600 --> 03:36:55.360
eat ate stone, there's still a lot of weight for

1230
03:36:55.520 --> 03:37:02.239
these little ankles. Now, I'm a lot heavier than eight

1231
03:37:02.319 --> 03:37:12.959
stone double down, yet my ankles support my body all

1232
03:37:13.000 --> 03:37:19.440
the time, or they do give off a sigh of

1233
03:37:19.559 --> 03:37:24.959
relief when I sit down. That's in fact, my whole.

1234
03:37:24.879 --> 03:37:25.520
Legs though.

1235
03:37:28.959 --> 03:37:36.319
My feet feet or so go my toes clap so happy.

1236
03:37:56.120 --> 03:38:05.319
Your legs really are amazing. And I know that talking

1237
03:38:05.399 --> 03:38:11.760
about talking about your legs is probably possibly among the

1238
03:38:11.840 --> 03:38:17.399
most most boring things I've ever heard anyone say. Possibly

1239
03:38:20.319 --> 03:38:27.000
you're boring or not. Everything I said is true. Your

1240
03:38:27.120 --> 03:38:47.680
legs are amazing. Your legs deserve not just respect, they

1241
03:38:47.760 --> 03:39:00.360
deserve to relax deeply. They deserve to take some time

1242
03:39:00.479 --> 03:39:24.159
out of the day to just let go completely. Your

1243
03:39:24.319 --> 03:39:42.120
legs really can relax. And because the legs are so

1244
03:39:43.159 --> 03:39:47.959
such a most, you know, very important part of your body.

1245
03:39:49.239 --> 03:39:51.840
When you relax your legs, the rest of your body

1246
03:39:52.479 --> 03:40:11.200
also naturally follows in that journey of comfort. Like I

1247
03:40:11.360 --> 03:40:16.280
feel it in my hips. My hips feel really loose,

1248
03:40:19.600 --> 03:40:24.200
and also my lower back as well. My lower back

1249
03:40:24.440 --> 03:40:29.959
really feels it feels stretched, even though I'm just sitting

1250
03:40:30.040 --> 03:40:36.040
in a chair and there's no stretching as far as

1251
03:40:36.079 --> 03:40:39.120
I'm aware that I'm doing. It's almost as if the

1252
03:40:39.280 --> 03:40:43.200
muscles are just relaxed so much that there is a

1253
03:40:43.399 --> 03:41:08.040
natural stretch as the tension has reduced a lot. And

1254
03:41:08.120 --> 03:41:11.520
I'm now going to count down from ten down to one,

1255
03:41:15.840 --> 03:41:45.239
and you can continue to fill wonderfully relaxed ten nine, eight, seven, six, five,

1256
03:41:49.879 --> 03:42:17.920
four three two one relax. So I'm just going to

1257
03:42:18.040 --> 03:42:22.719
count down from five down to one, and as a

1258
03:42:22.840 --> 03:42:28.840
countdown if you just focus on the numbers, just the

1259
03:42:29.000 --> 03:42:39.479
numbers counting down, and notice how you feel in this

1260
03:42:39.760 --> 03:42:45.360
moment as you hear the numbers counting down, knowing that

1261
03:42:46.000 --> 03:42:59.200
those numbers counting down represent you feeling calmer, not just

1262
03:42:59.399 --> 03:43:07.879
in your body, but also relaxing your mind. Just notice

1263
03:43:07.959 --> 03:43:13.959
how you feel. There's nothing to do, there's nothing to say,

1264
03:43:14.639 --> 03:43:52.479
there's nothing to think about, starting with number five, four, three, two.

1265
03:43:58.280 --> 03:43:58.520
One.

1266
03:44:07.959 --> 03:44:19.799
And as you notice the gradual letting go of the

1267
03:44:19.959 --> 03:44:27.559
tension in your body, you may also begin to notice

1268
03:44:27.719 --> 03:44:34.920
and be aware of how your mind is starting to

1269
03:44:36.280 --> 03:44:42.840
slow down. This is just a natural thing that happens.

1270
03:44:45.479 --> 03:44:50.680
It's not really a special procedure. It's just natural because

1271
03:44:50.719 --> 03:44:56.639
as your body relaxes, your mind also starts to relax,

1272
03:44:58.239 --> 03:45:00.920
and a more your mind relax is the more your

1273
03:45:00.959 --> 03:45:12.120
body relaxes. It's just a continuous circle of relaxation. And

1274
03:45:12.200 --> 03:45:20.600
there is that calmness that comes from relative quietness. You know,

1275
03:45:20.760 --> 03:45:26.360
even even if there's background sounds either your side, online,

1276
03:45:28.040 --> 03:45:34.000
it's still going to be quite calm. You know, you

1277
03:45:34.040 --> 03:45:39.239
haven't got the television on, there's no music in the background,

1278
03:45:39.360 --> 03:45:42.040
unless you're listening to the recorded with music. Of course,

1279
03:45:46.879 --> 03:45:49.040
you're very likely not going to be sitting in a

1280
03:45:49.159 --> 03:45:52.280
room with other people. Of course you might be, but

1281
03:45:53.600 --> 03:45:56.840
generally it's more ideal if you can do this on

1282
03:45:56.959 --> 03:46:08.280
your own, so no distractions, and when you stop thinking

1283
03:46:08.360 --> 03:46:25.520
about stuff, relaxation automatically arises, a sense of comfort starts

1284
03:46:25.559 --> 03:46:34.319
to grow, and without trying to build it up into

1285
03:46:34.440 --> 03:46:46.559
something fantastical or something magical, this is just a natural process,

1286
03:46:48.879 --> 03:46:59.559
something that's easy to accomplish. In fact, it's almost you know,

1287
03:46:59.680 --> 03:47:06.559
there's sense of relaxing completely happens really when you put

1288
03:47:06.760 --> 03:47:10.639
no effort into it. It's not something that you can

1289
03:47:10.719 --> 03:47:22.360
really force. It's something that happens naturally. And part of

1290
03:47:22.760 --> 03:47:33.000
the process of this recording and others is simply two

1291
03:47:34.600 --> 03:47:44.959
allow you to take advantage of this space this time,

1292
03:47:48.000 --> 03:47:58.840
to just let go, to just be here, to be

1293
03:47:59.479 --> 03:48:12.920
in cheer with how you feel, yet with the intention

1294
03:48:15.159 --> 03:48:26.600
of wanting to relax deeply and maybe even to fall asleep,

1295
03:48:27.799 --> 03:48:32.959
depending on what it is that you wish for yourself

1296
03:48:34.719 --> 03:48:49.760
in this moment. As we know, relaxing is the majority

1297
03:48:51.000 --> 03:48:55.479
of the process of falling asleep. The actual falling asleep

1298
03:48:55.559 --> 03:49:04.239
part is the tiny bit at the end. The deeper relaxed,

1299
03:49:04.559 --> 03:49:26.079
you become the easier you find yourself drifting. But you

1300
03:49:26.200 --> 03:49:33.200
can also if you choose stay focused on my voice

1301
03:49:34.920 --> 03:50:06.399
and really enjoy the process, gradually relaxing each muscle in

1302
03:50:06.559 --> 03:50:33.879
your body effortlessly and just observing the sensation of letting

1303
03:50:34.040 --> 03:50:49.639
go completely. This time, I'm going to count from six

1304
03:50:50.719 --> 03:51:03.319
down to one. You can notice your mind calming down

1305
03:51:03.799 --> 03:51:15.559
more with each number that you hear me say, naturally,

1306
03:51:16.639 --> 03:53:29.360
feeling calm and slow and peaceful sex fivehhhhhhh, four, three, two.

1307
03:54:19.319 --> 03:54:28.920
Being aware of how your mind to slowed, write down,

1308
03:54:32.159 --> 03:54:55.559
sinking deeply into relaxation. And as you focus on your mind,

1309
03:54:55.840 --> 03:55:05.760
it may note that there are some thoughts still there,

1310
03:55:08.399 --> 03:55:17.920
maybe some stubborn thoughts that for some reason perhaps need

1311
03:55:18.000 --> 03:55:33.200
your attention. That's what you can do is send love

1312
03:55:33.440 --> 03:55:47.079
to those thoughts. Sprinkle those thoughts with love. I at

1313
03:55:47.239 --> 03:55:52.840
petals from a flower, Just sprinkle it over them. Petals,

1314
03:55:52.920 --> 03:56:00.680
feel good love towards those thoughts to let those storks smoother.

1315
03:56:02.959 --> 03:56:08.440
You're not abandon the number, You just need them. You

1316
03:56:08.600 --> 03:56:20.079
require them to just calm down, slow down, quiet down

1317
03:56:24.000 --> 03:56:35.799
for now. So as you focus on those remaining thoughts.

1318
03:56:37.040 --> 03:56:41.079
As we count down this time from seven down to one.

1319
03:56:42.680 --> 03:56:56.719
With each number, just imagine sprinkling those flower petals of love, kindness,

1320
03:56:58.360 --> 03:57:10.159
gratitude over those thoughts, which will allow them to just

1321
03:57:11.600 --> 03:57:26.639
melt away and relax deeply. With every number, those thoughts

1322
03:57:26.760 --> 03:58:35.399
will become more and more relaxed. Starting with number seven, six, five, four,

1323
03:59:01.319 --> 04:00:22.680
three four. And as you now notice how relaxed your

1324
04:00:22.879 --> 04:00:42.600
feeling in your body, we're going to focus on your hands,

1325
04:00:48.440 --> 04:00:54.760
because the more relaxed your hands are, the more relaxed

1326
04:00:54.959 --> 04:01:16.559
your body and mind are. You focus on your hands

1327
04:01:17.440 --> 04:01:27.559
and your fingers. There's nothing needed to be done. There's

1328
04:01:27.639 --> 04:01:32.559
no clutching of fists or dents in the fingers or

1329
04:01:32.600 --> 04:01:47.000
anything like that. It's just noticing and focusing on your hands,

1330
04:01:54.040 --> 04:02:16.239
noticing how they feel. Because the more relaxed your hands feel,

1331
04:02:19.760 --> 04:02:28.920
the calmer your mind feels, and the more comforts you

1332
04:02:29.159 --> 04:03:00.959
feel throughout your body. Je may have already noticed your

1333
04:03:01.319 --> 04:03:32.120
mind is starting to drift hikes him just on your

1334
04:03:32.280 --> 04:03:50.600
hands and fingers, allowing them cheap experience a real deepening

1335
04:03:51.840 --> 04:04:06.680
of that relaxation in your hands and fingers, more and

1336
04:04:06.959 --> 04:04:26.120
more relaxed. With each number from eight down to one,

1337
04:04:31.159 --> 04:04:42.520
you can almost feel that healing relaxing, energy spreading into

1338
04:04:42.639 --> 04:05:02.760
your hands and fingers, becoming more relaxing with each number

1339
04:05:09.719 --> 04:05:30.520
going down, eight down to one, drifting, drifting again starting

1340
04:05:30.799 --> 04:09:32.559
with number eight seven three. Wow, just being here now,

1341
04:09:36.239 --> 04:09:42.319
nothing to think about, nothing to do, nothing to say,

1342
04:09:46.479 --> 04:09:57.559
and everything just feels calmer. And this is your natural

1343
04:09:57.719 --> 04:10:05.639
state of being. This is how you just normally feel

1344
04:10:06.399 --> 04:10:13.680
when you take away all of that other stuff that

1345
04:10:13.840 --> 04:10:18.319
we add, you know, I think like stress and worry

1346
04:10:18.440 --> 04:10:34.159
in and over thinking, anxiety, tension, just generally thinking about stuff.

1347
04:10:36.360 --> 04:10:40.319
We take that away, which is what we do. What

1348
04:10:40.440 --> 04:10:52.799
we do now, you left with a real sense of

1349
04:10:53.719 --> 04:11:06.120
peacefulness which comes to your very quick because ultimately it's

1350
04:11:06.399 --> 04:11:19.840
just a feeling, a feeling of comfort. It's almost as

1351
04:11:19.879 --> 04:11:24.000
if you've gone inside yourself and you've found a special

1352
04:11:24.079 --> 04:11:37.760
place where everything is peaceful, a place where you can

1353
04:11:37.920 --> 04:11:48.559
film relaxed and joy natural sense of comfort, a place

1354
04:11:48.600 --> 04:11:57.399
where you can be here where you can accept yourself

1355
04:11:58.600 --> 04:12:03.600
who you are, the place where you're not trying to

1356
04:12:05.879 --> 04:12:16.079
please anybody else, in a place where you can actually

1357
04:12:19.440 --> 04:12:24.360
not just love yourself, but in some ways more importantly,

1358
04:12:25.000 --> 04:12:42.079
you can like yourself, appreciate who you are, a sense

1359
04:12:42.200 --> 04:12:55.840
of gratitude. It's in the air way around you. That's

1360
04:12:55.959 --> 04:13:04.280
also a place where you can actually feel the healing

1361
04:13:04.879 --> 04:13:19.760
energy soaking into your body. Healing energy soaking into your body,

1362
04:13:24.879 --> 04:13:34.280
That healing energy spreads through your veins, traveling to each

1363
04:13:35.719 --> 04:13:46.559
every single part of your body, and you start to

1364
04:13:46.719 --> 04:13:54.239
realize that actually that healing energy, it's not just entered

1365
04:13:54.319 --> 04:14:00.840
into your brain, it's become part of for your brain,

1366
04:14:05.799 --> 04:14:12.440
and the spinal fluid is now mixed with healing energy,

1367
04:14:17.719 --> 04:14:23.959
not just allowing you to feel so much more relaxed

1368
04:14:26.040 --> 04:14:38.000
and healthy in this moment, but also you start to

1369
04:14:38.200 --> 04:14:49.000
realize that actually what's happening now without healing, relaxing energy

1370
04:14:49.959 --> 04:15:01.920
spreading through your body, is actually changing your life. It's

1371
04:15:01.959 --> 04:15:07.520
actually changing the way you're going to feel not just now,

1372
04:15:09.360 --> 04:15:16.159
but tomorrow and the next day. As your health improves,

1373
04:15:19.760 --> 04:15:27.079
not just your physical health, but your mental health. Things

1374
04:15:27.479 --> 04:15:32.719
that used to bother you in the past, for some reason,

1375
04:15:33.920 --> 04:15:41.479
no longer have the effect that they used to because

1376
04:15:41.600 --> 04:15:53.239
something has changed deep within you. Maybe things that used

1377
04:15:53.319 --> 04:16:03.760
to cause you to feel anger no longer have that

1378
04:16:04.680 --> 04:16:12.639
power to control you the way they seem to be

1379
04:16:12.760 --> 04:16:21.840
able to before. As you realize that you're the one

1380
04:16:23.879 --> 04:16:35.639
who decides what affects you. You're the one who decides

1381
04:16:38.440 --> 04:16:49.479
to feel relaxed and calm when you choose to enjoy

1382
04:16:51.040 --> 04:17:06.559
noticing these natural developments of healing continue to grow and

1383
04:17:06.760 --> 04:17:18.079
improve your life day by day, including of course, your

1384
04:17:18.159 --> 04:17:35.440
ability to relax so much easier and sleep in It's

1385
04:17:35.520 --> 04:17:45.840
the most natural thing in the world to you, because

1386
04:17:46.079 --> 04:17:53.239
falling asleep is something that you've done so many times

1387
04:17:55.000 --> 04:18:00.639
in your life, and you know that you were born,

1388
04:18:02.120 --> 04:18:08.760
as we all were, with the ability to fall asleep naturally.

1389
04:18:13.000 --> 04:18:23.680
We were born with that ability to just drift off

1390
04:18:24.399 --> 04:18:37.520
into a deep, healing sleep. Even when we're kids, sometimes

1391
04:18:37.639 --> 04:18:42.079
will fall asleep and we don't even want to try

1392
04:18:42.200 --> 04:18:46.959
to think stay awake. Maybe it's a birthday in the morning,

1393
04:18:47.120 --> 04:18:51.399
or it's Christmas or holiday or something we look forward to.

1394
04:18:52.000 --> 04:18:53.200
We don't want to go to sleep.

1395
04:18:55.440 --> 04:18:56.719
But the more we.

1396
04:18:56.799 --> 04:19:02.159
Want to stay awake, more we just start to drift.

1397
04:19:06.360 --> 04:19:10.840
And the more you fights drifting, we try to stop

1398
04:19:10.920 --> 04:19:17.799
yourself and drifting asleep, the deeper and stronger that drifting becomes.

1399
04:19:24.760 --> 04:19:30.040
Because we're born not just with the need to relax

1400
04:19:30.200 --> 04:19:38.559
deeply and to naturally fall asleep, but it's our birthright.

1401
04:19:42.000 --> 04:19:52.319
It's part of our DNA, and sometimes as we get

1402
04:19:52.399 --> 04:20:06.319
older in life, perhaps at times we have forgotten relaxing completely.

1403
04:20:08.040 --> 04:20:21.440
It's not only a wonderfully pleasant experience, it's also really easy.

1404
04:20:32.799 --> 04:20:40.280
It's very very easy to let go, because that's all

1405
04:20:40.360 --> 04:20:54.719
it is. It's just deciding to let go. And when

1406
04:20:54.840 --> 04:21:02.280
you press the play button on my record things, you

1407
04:21:02.639 --> 04:21:13.360
have given permission for my voice to relax you. When

1408
04:21:13.399 --> 04:21:17.479
you press that play button, you have given me permission

1409
04:21:18.719 --> 04:21:32.440
for my words to effect. You're in a positive, only

1410
04:21:32.959 --> 04:21:52.440
a positive way, opening up your mind to useful and

1411
04:21:54.079 --> 04:22:11.719
healing suggestions that can have such an amazing effect on

1412
04:22:11.959 --> 04:22:24.000
how you feel right now, as well as those changes

1413
04:22:24.319 --> 04:22:34.440
that continue long after the recording ends, those changes within

1414
04:22:34.639 --> 04:22:47.959
you that continue to flourish and grow, transforming your life

1415
04:22:50.200 --> 04:23:02.239
in a positive, beautiful way, allowing you to move forward

1416
04:23:02.719 --> 04:23:09.440
in your life in the direction that you choose for yourself.

1417
04:23:18.520 --> 04:23:30.520
And this feeling, this feeling that you can experience of safety, comfort, calmness,

1418
04:23:38.319 --> 04:23:52.280
just feels so nice. It's such a healthy place to be,

1419
04:24:00.159 --> 04:24:13.959
and that positivity grows within you each and every day.

1420
04:24:17.040 --> 04:24:26.799
Moving forward, you're going to find that you're more relaxed

1421
04:24:29.159 --> 04:24:41.479
physically and in your mind is more relaxed. And it's

1422
04:24:41.600 --> 04:24:47.120
not that you're thinking slower, it's just that your mind

1423
04:24:47.200 --> 04:24:59.079
will be less clogged up with unnecessary negativity because from

1424
04:24:59.200 --> 04:25:09.440
now on, your mind rejects negativity. From now on, you're

1425
04:25:09.520 --> 04:25:20.360
going to start noticing when negativity arises, and you can

1426
04:25:20.520 --> 04:25:34.440
just say stop, stop, and then negativity will turn around

1427
04:25:35.079 --> 04:25:54.440
and leave you alone. Stop and then negativity would disappear.

1428
04:26:02.600 --> 04:26:09.079
And as you notice that you feel way more relaxed

1429
04:26:10.520 --> 04:26:25.879
than you probably expected, you can now congratulate yourself because

1430
04:26:26.040 --> 04:26:32.440
you're the person that has done this. You are the

1431
04:26:32.600 --> 04:26:37.680
one that has opened your mind up to the simple

1432
04:26:37.879 --> 04:26:45.719
facts that you can feel more relaxed in your body

1433
04:26:46.479 --> 04:26:55.760
and in your mind. You've opened your mind up to

1434
04:26:58.079 --> 04:27:04.639
the birthright of being able to just fall asleep easily

1435
04:27:05.719 --> 04:27:19.719
when you choose. And that's a nice feeling. Don't you

1436
04:27:19.840 --> 04:27:31.399
think it feels nice? Doesn't it? To feel calm full,

1437
04:27:31.479 --> 04:27:36.079
that healing energy is spreading through your body in your

1438
04:27:36.200 --> 04:27:51.959
mind to spend time in a special place where negativity

1439
04:27:53.440 --> 04:28:06.319
can no longer enter. Negativity is banned, it's barred. It's

1440
04:28:06.399 --> 04:28:12.920
not a loud entry. Doesn't it doesn't, This doesn't deserve

1441
04:28:13.040 --> 04:28:21.239
to be here, doesn't belong here. Negativity has no place

1442
04:28:22.280 --> 04:28:39.040
in your life, which makes room for more comfort, more healing,

1443
04:28:41.200 --> 04:29:08.479
more relaxation, more peace. It feels nice, doesn't it. Just

1444
04:29:12.200 --> 04:29:33.959
lego with everything. I'm gonna count down now from twenty

1445
04:29:34.200 --> 04:29:43.879
down to one. You can continue to relax. If you choose,

1446
04:29:44.399 --> 04:29:57.879
you can drift to sleep with every number you hear

1447
04:29:58.000 --> 04:30:09.559
me say, you can fill twice as relaxed. Or if

1448
04:30:09.639 --> 04:30:45.079
you choose, you can fill twice sleeping now twenty nineteen, eighteen,

1449
04:30:52.000 --> 04:31:59.760
seventeen six steam fifteen fourteen thirteen, twoeve eleven ten, mm,

1450
04:31:59.799 --> 04:33:15.720
hm nine eight seven six five, Or this is your

1451
04:33:15.959 --> 04:33:29.080
time to just take a break, your time to relax,

1452
04:33:33.279 --> 04:33:45.639
to allow your mind to slow down, to give yourself

1453
04:33:45.799 --> 04:34:04.479
permission to take a break from everything. Ensure the only

1454
04:34:04.680 --> 04:34:11.560
person that can make that decision, You're the only person

1455
04:34:11.720 --> 04:34:27.880
that can actually tell your mind just relax, to just

1456
04:34:31.599 --> 04:34:44.479
take some time off so that you can focus on

1457
04:34:44.599 --> 04:34:51.880
your body, getting in touch with how you feel physically

1458
04:35:00.759 --> 04:35:07.159
and in the process of this body scan where you

1459
04:35:07.959 --> 04:35:18.360
focus on different parts of your body, those parts that

1460
04:35:18.520 --> 04:35:26.799
you focus on and observe even though you're not purposely

1461
04:35:28.000 --> 04:35:36.000
requesting for those parts of your body to relax. It's

1462
04:35:36.119 --> 04:35:42.400
kind of expected. You expect when you listen to my

1463
04:35:42.520 --> 04:35:55.479
noose to feel more relaxed naturally, because when you're listening

1464
04:35:55.599 --> 04:36:10.319
to me, your attention is focused on my words, and

1465
04:36:10.439 --> 04:36:21.799
as my words guide you to focus on those parts

1466
04:36:21.959 --> 04:36:40.200
of your body, your focus increases, which actually calms your mind.

1467
04:36:48.159 --> 04:37:07.319
And when your mind calms down, your body relaxes. And

1468
04:37:07.479 --> 04:37:30.200
when your body calms down, your mind relaxes. And even

1469
04:37:30.360 --> 04:37:37.400
though we've not really started to focus on your body,

1470
04:37:40.360 --> 04:37:51.439
you can already feel that healing energy spreading through your body,

1471
04:37:56.319 --> 04:38:10.639
pushing out stress and tension, healing all the parts of

1472
04:38:10.720 --> 04:38:20.479
your body, including your skin, your bones, your blood, all

1473
04:38:20.560 --> 04:38:25.119
of your walkings inside your body, all of the muscles,

1474
04:38:26.279 --> 04:38:33.599
all of the fat, all of everything, every hair on

1475
04:38:33.759 --> 04:38:47.159
your body is filled with that healing energy. And when

1476
04:38:47.200 --> 04:39:03.520
your brain fills with that healing energy, the feeding of

1477
04:39:03.680 --> 04:39:31.520
comfort relaxation increases, deeply increases in a way that your

1478
04:39:31.680 --> 04:39:49.080
mind starts to fill, perhaps spit drowsing because it's not needed,

1479
04:39:52.520 --> 04:40:08.759
and it may start to drift if that's what's needed.

1480
04:40:11.880 --> 04:40:16.479
So if you're listening to this and what you need

1481
04:40:16.759 --> 04:40:19.799
is deep relaxation, that's what you get.

1482
04:40:22.000 --> 04:40:23.479
If what you need is.

1483
04:40:25.159 --> 04:40:32.159
To fall asleep naturally and easily that your mind drifts.

1484
04:40:34.680 --> 04:40:48.439
That's also what will happened because by pressing that play

1485
04:40:48.560 --> 04:40:54.840
button on the podcast and listening to me, give permission

1486
04:40:56.680 --> 04:41:07.279
of your body and your mind. In fact, you give

1487
04:41:07.400 --> 04:41:12.319
the command to your body and your mind to relax

1488
04:41:16.080 --> 04:41:24.840
deeply and to drift off to sleep if that's what

1489
04:41:25.200 --> 04:41:30.479
you want or need.

1490
04:41:37.959 --> 04:41:38.159
Them.

1491
04:41:38.200 --> 04:41:43.639
As I focus on the different parts of your body,

1492
04:41:48.599 --> 04:41:57.400
you may start to just drift, and then you come

1493
04:41:57.520 --> 04:42:03.159
back again and you're talking and I'm focusing on a

1494
04:42:03.520 --> 04:42:15.520
different part of your body, you may find yourself drifting

1495
04:42:18.279 --> 04:42:26.080
be then realize you're drifting. Until you stop drifting, you're

1496
04:42:26.119 --> 04:42:33.400
alert again to my voice, focusing on a different part

1497
04:42:33.560 --> 04:42:43.599
of your body, starts to relaxee on deeper because I'm drifting.

1498
04:42:45.200 --> 04:42:57.599
It's basically you already in the sleep zone. And the

1499
04:42:57.720 --> 04:43:07.520
more you drift, the long you drift, the longer you drift. Eventually,

1500
04:43:09.279 --> 04:43:19.159
that drifting continues into sleep, and that's the last you

1501
04:43:19.279 --> 04:43:29.880
remember until you wake up in your own time. When

1502
04:43:29.959 --> 04:43:38.680
you experience the right amount of sleep, fear because when

1503
04:43:38.759 --> 04:43:48.119
you do and if you do fall asleep, it's extremely pleasant,

1504
04:43:50.880 --> 04:44:12.200
so relaxing so deep healing sleep. I feel so nice

1505
04:44:14.400 --> 04:44:23.279
to relax scenes in your own body, in mind as

1506
04:44:23.400 --> 04:44:31.919
you feel that heating energy is spreading through it, relaxing,

1507
04:44:32.159 --> 04:44:55.040
use so deeply, relaxes so deeply to start to focus

1508
04:44:56.880 --> 04:46:07.639
on your eyes, down, to think you showed us thinks, chest, stomach,

1509
04:46:14.880 --> 04:47:22.159
you spine, your games, your legs, faint ut sies, spreading

1510
04:47:23.880 --> 04:47:38.319
grimeside your body, feeling you up. Now let's focus again

1511
04:47:40.639 --> 04:47:47.919
on parts of your body, kay, focusing this time on

1512
04:47:48.000 --> 04:48:00.840
your forehead. Now on your mouth, your lips, your tongue,

1513
04:48:04.119 --> 04:48:25.880
a whole of your mouth. Focusing on your fingers. Maybe

1514
04:48:26.200 --> 04:48:30.439
you could move your fingers a little bits. You can

1515
04:48:31.560 --> 04:48:46.159
focus on each one individually, both hands, and even though

1516
04:48:46.400 --> 04:48:51.439
you should focus on both of your hands, now they

1517
04:48:51.520 --> 04:48:59.880
almost seem to just melt into one where they should.

1518
04:49:00.080 --> 04:49:07.880
I had started left hand and no mass as if

1519
04:49:10.639 --> 04:49:26.040
just mixed together. Now focusing on your knees, just noticing

1520
04:49:27.319 --> 04:49:51.319
how your knees help. Now focusing on your elbows. Focusing

1521
04:49:51.599 --> 04:50:34.080
on both your elbows just a fews you say, I'm

1522
04:50:34.319 --> 04:51:43.080
sorry to acac energy acack opsie echous. It's a cup

1523
04:51:43.159 --> 04:53:14.840
of sensation of ecous sachems. Being aware your choice, feel

1524
04:53:18.119 --> 04:54:16.520
right now, ninety sent how you insign, body feels noticing

1525
04:54:23.759 --> 04:55:10.040
your mind feels now, lett him go, let go, letsing

1526
04:55:11.080 --> 04:55:59.400
go everything, letting go, letting go, let's go, oh, everything everything.

1527
04:56:05.720 --> 04:56:09.400
I'm going to start now, and I'd like you just,

1528
04:56:09.560 --> 04:56:15.200
first of all, just to see yourself lying down on

1529
04:56:15.319 --> 04:56:21.479
that message table, lying on your front. Your head is supported,

1530
04:56:21.880 --> 04:56:30.639
your arms are supported, and you feel comfortable, and breathing

1531
04:56:30.840 --> 04:56:40.200
is really easy, and you feel you feel confident in

1532
04:56:40.360 --> 04:56:42.520
how you look as well. So there's none of that

1533
04:56:42.720 --> 04:56:49.439
issue of body problems or shyness because I'm a professional

1534
04:56:50.639 --> 04:56:57.000
and this is a therapy session, so none of that

1535
04:56:57.159 --> 04:57:07.000
stuff matters on whatsoever. This is about you. This is

1536
04:57:07.080 --> 04:57:15.360
about how you feel and how you can enjoy that

1537
04:57:15.599 --> 04:57:21.479
sense of comfort and relaxation that comes from letting go

1538
04:57:22.000 --> 04:57:27.319
and allowing my hands and my fingers to relax you

1539
04:57:30.200 --> 04:57:38.880
by messaging your body. So I want to start off

1540
04:57:39.119 --> 04:57:44.000
just by placing my hands on the back of your head,

1541
04:57:45.439 --> 04:57:50.799
just gently, just you can feel what my hands feel

1542
04:57:50.919 --> 04:57:57.639
like really on you, so you can maybe feel the

1543
04:57:57.720 --> 04:57:59.880
warmth of my hands on the back of your head.

1544
04:58:00.400 --> 04:58:05.479
And with my hands to the side of your head,

1545
04:58:06.479 --> 04:58:13.040
not pressing, but just holding there very gently, maybe over

1546
04:58:13.119 --> 04:58:16.919
your ears, and a little bit on your face, so

1547
04:58:17.080 --> 04:58:23.040
you can feel my hands so you can become accustomed

1548
04:58:24.680 --> 04:58:35.599
to them. And now put my hands on the back

1549
04:58:35.680 --> 04:58:40.439
of your head again and gently let them slide down

1550
04:58:43.040 --> 04:58:52.560
onto the back of your neck. You can feel my

1551
04:58:52.799 --> 04:59:03.000
hands gently stroking the back of your neck to start with,

1552
04:59:07.599 --> 04:59:11.599
just so you can get used to the feeling of

1553
04:59:11.720 --> 04:59:19.240
my hands on your skin, get accustomed to realize that

1554
04:59:19.759 --> 04:59:29.840
you're safe and it's all good, it's all fine, And

1555
04:59:29.880 --> 04:59:34.000
I'm going to start gently messaging the muscles in the

1556
04:59:34.080 --> 04:59:49.959
back of your neck with both hands. And this is

1557
04:59:50.000 --> 04:59:56.319
a very trusting situation, really, because our next is so

1558
04:59:56.639 --> 05:00:01.639
fragile and to have someone have their hands around your

1559
05:00:01.720 --> 05:00:06.639
neck in that way can sometimes be problematic for people,

1560
05:00:07.880 --> 05:00:12.319
which is why massages are quite good, because it allows

1561
05:00:12.400 --> 05:00:22.319
you to relax and to get in touch with trust,

1562
05:00:26.639 --> 05:00:39.200
to feel peaceful and calm. There's a massage the sides

1563
05:00:39.319 --> 05:00:47.319
of your neck, gently moving from the bottom of your neck.

1564
05:00:49.040 --> 05:00:51.560
It would be sort of near where your shoulders start,

1565
05:00:51.639 --> 05:00:58.680
I guess, all the way up to your jaw, your ears,

1566
05:00:59.159 --> 05:01:04.880
kind of area on the side of your neck. Of course,

1567
05:01:04.919 --> 05:01:07.439
it's a lot longer than the front of your neck

1568
05:01:20.439 --> 05:01:27.520
and message in the back of your neck, especially that

1569
05:01:27.720 --> 05:01:37.200
area where perhaps we hold tension, and there's that area's message.

1570
05:01:37.560 --> 05:01:41.599
You can actually feel a sense of release in the

1571
05:01:41.720 --> 05:01:49.560
back of your neck and maybe you can breathe it

1572
05:01:49.680 --> 05:01:55.159
out as well. Notice how it feels. Notice how you

1573
05:01:55.360 --> 05:02:09.040
feel they're moving down to that area between your neck

1574
05:02:09.080 --> 05:02:18.880
and your shoulders, that muscle area, starting to message that

1575
05:02:19.080 --> 05:02:23.319
area on both sides. I mean, this would be the

1576
05:02:23.479 --> 05:02:26.279
area that a lot of people would message if they

1577
05:02:26.319 --> 05:02:31.119
were going to give you, like a shoulder message. Even

1578
05:02:31.240 --> 05:02:35.159
that's not technically the shoulders, but it's all the muscles

1579
05:02:35.200 --> 05:02:41.240
that lead to the shoulders from the neck and a

1580
05:02:41.360 --> 05:02:47.319
game that can hold tension and stress, and when massaged

1581
05:02:48.200 --> 05:02:55.439
sometimes a nice deep message is useful, and you decide

1582
05:02:55.639 --> 05:03:14.000
how deep that message is. Just allow my knuckles just

1583
05:03:14.080 --> 05:03:18.200
to dig in, to get to those muscles and to

1584
05:03:18.479 --> 05:03:29.159
really relaxed and all the time being firm yet gentle

1585
05:03:30.599 --> 05:03:48.319
with you and just stroking down the area to your

1586
05:03:48.439 --> 05:04:00.200
actual shoulders, moving to the muscles of your shoulders and

1587
05:04:00.400 --> 05:04:05.119
maybe initially just pulling up the shoulders a little bit

1588
05:04:05.279 --> 05:04:08.560
off the table, just to give you a little bit

1589
05:04:08.599 --> 05:04:18.959
of a stretch but very gently, and you've got the

1590
05:04:19.080 --> 05:04:22.799
muscles at the front of your shoulders the sides of

1591
05:04:22.880 --> 05:04:33.720
the back. Again, this is a part that can really

1592
05:04:35.319 --> 05:04:38.759
take quite a bit of pressure, quite a bit of

1593
05:04:42.560 --> 05:04:49.520
needing if if you wish to really release the tension

1594
05:04:51.520 --> 05:04:57.639
to really get into those muscles, and you can let

1595
05:04:57.639 --> 05:05:04.159
your fingers in there. Make you feel really nice. Sometimes

1596
05:05:04.200 --> 05:05:11.200
it's just being stroked gently or being messaged quite strongly.

1597
05:05:14.880 --> 05:05:24.119
It can all be beneficial to the real conversation with

1598
05:05:24.279 --> 05:05:37.880
the muscles in your shoulders. Now you move down your arms.

1599
05:05:44.479 --> 05:05:48.040
Were doing one arm at a time, Starting with your

1600
05:05:48.159 --> 05:05:58.400
right arm. What I'll do is I just lift your

1601
05:05:58.520 --> 05:06:01.319
arm up, just hold it to the side of you,

1602
05:06:04.560 --> 05:06:09.400
but where it still be attached, and not just message

1603
05:06:10.880 --> 05:06:23.599
the tops of your arms all the way down to

1604
05:06:23.759 --> 05:06:50.599
your forearms into your wrists, gently massaging that part, the

1605
05:06:50.759 --> 05:06:57.520
softer part, which is the underpart of the arm, which

1606
05:06:57.720 --> 05:07:02.639
leads to the crease in your rowbo the inside. It's

1607
05:07:02.840 --> 05:07:20.119
much more sensitive skin. Sometimes just having that stroked I

1608
05:07:20.200 --> 05:07:37.000
feel really nice, pleasurable and relaxing. Now moving down to

1609
05:07:37.119 --> 05:07:49.439
your right hand, just holding your hand in both of

1610
05:07:49.560 --> 05:07:59.680
my hands, just pressing gently on the back of your hand,

1611
05:08:01.959 --> 05:08:13.439
stretching your fingers ever slightly at the same time pressing

1612
05:08:13.599 --> 05:08:26.919
down and massaging each finger, and then starting to massage

1613
05:08:27.040 --> 05:08:39.919
the palms of their hand. Just turning the hand, stretching

1614
05:08:40.040 --> 05:08:49.599
it gently and actually having your hand held can really

1615
05:08:49.720 --> 05:08:57.200
be an emotional experience sometimes even if it is a stranger.

1616
05:08:59.200 --> 05:09:03.560
So when you don't very well, like a massage person

1617
05:09:03.880 --> 05:09:17.599
or a therapist, maybe because it's intimate, you can feel nice,

1618
05:09:20.279 --> 05:09:30.560
you can feel safe. And as I put that right

1619
05:09:30.840 --> 05:09:38.759
arm back down where it was, we're gonna do the

1620
05:09:38.880 --> 05:09:50.479
same with your left arm, exactly the same. Massage in

1621
05:09:50.840 --> 05:09:55.959
the muscles in your arm all the way down to

1622
05:09:56.040 --> 05:10:08.560
your wrist, stroking the inside of your arm, just being

1623
05:10:08.799 --> 05:10:22.759
gentle or as firm as you require, and then massaging

1624
05:10:23.560 --> 05:10:39.080
your left hand, stretching the fingers gently, massaging the palm

1625
05:10:40.000 --> 05:11:06.840
of your left hand. You feel so so relaxing, so comforting,

1626
05:11:20.840 --> 05:11:31.000
and I just rest your left down back down. The

1627
05:11:31.200 --> 05:11:37.840
start massage your back, the biggest part of your body,

1628
05:11:42.880 --> 05:11:49.840
starting at the top, starting again where we already have been,

1629
05:11:50.599 --> 05:11:55.279
the area at the top in between your shoulders, near

1630
05:11:55.360 --> 05:12:01.720
your neck, Going back and massaging the air again, but

1631
05:12:01.919 --> 05:12:15.479
this time moving downwards, making it downward. Stroke to the

1632
05:12:15.599 --> 05:12:23.360
middle of your back, working from the outside inwards, a

1633
05:12:23.560 --> 05:12:31.200
massage in that your back, but the outside of your

1634
05:12:31.279 --> 05:12:49.240
back parts where your arms would maybe rest against almost

1635
05:12:51.400 --> 05:13:03.599
the part that connects your front to your back, and

1636
05:13:03.880 --> 05:13:12.599
just messaging down firmly but gently, as firm as you want,

1637
05:13:16.040 --> 05:13:20.080
moving down, and then moving across a little bed and

1638
05:13:20.200 --> 05:13:25.919
moving all the way down again, be very gentle yet

1639
05:13:26.200 --> 05:13:36.959
firm as you choose. Eventually you get to the spine.

1640
05:13:38.319 --> 05:13:42.040
We can massage the muscles and either side of your

1641
05:13:42.119 --> 05:13:46.000
spine from the top of your neck all the way

1642
05:13:46.159 --> 05:13:57.040
down to your lower back. And we can do that

1643
05:13:57.200 --> 05:14:07.080
a few times. Sometimes people would use the knuckle or

1644
05:14:07.200 --> 05:14:11.759
the you know, the two fingers and just go either

1645
05:14:11.919 --> 05:14:17.200
side of the spine almost just push down, go all

1646
05:14:17.240 --> 05:14:21.000
the way down to the bottom of the spine, each

1647
05:14:21.200 --> 05:14:31.759
time releasing tension and opening up the body, stretching your

1648
05:14:31.799 --> 05:14:38.599
body so that you feel more relaxed but at the

1649
05:14:38.720 --> 05:14:55.040
same time rejuvenated. And now I'm going to move to

1650
05:14:55.200 --> 05:15:03.720
one side, to your right side, and from the bottom

1651
05:15:03.799 --> 05:15:10.599
of your ribs to your pelvis, I'm gonna message that

1652
05:15:10.840 --> 05:15:16.360
area of your back. I'll stretch over the other side

1653
05:15:16.880 --> 05:15:21.520
and I will pull the muscles gently and massage and

1654
05:15:21.720 --> 05:15:25.880
push from one end that side all the way to

1655
05:15:26.040 --> 05:15:30.919
my side in the middle of fact to where your

1656
05:15:31.000 --> 05:15:38.040
spine is massaging that side of your spine the opposite

1657
05:15:38.159 --> 05:15:43.759
side to where I'm standing. It's almost like kneading bread.

1658
05:15:46.200 --> 05:15:52.560
There's that big area which is firm yet lots there

1659
05:15:52.840 --> 05:16:02.759
to message. Potentially one of the important places to actually

1660
05:16:03.040 --> 05:16:11.000
have a message because you feel it. You really feel

1661
05:16:11.240 --> 05:16:16.599
the release and the pleasure of having your lower back massaged.

1662
05:16:19.759 --> 05:16:25.439
It releases so much from your body that's not useful,

1663
05:16:28.639 --> 05:16:34.200
starting a healing process which will continue long after this

1664
05:16:34.400 --> 05:16:46.479
recording is over. The message in this part of your

1665
05:16:46.560 --> 05:16:51.919
body not only feels really good for you, it's actually

1666
05:16:52.040 --> 05:16:56.080
fun to do because it is, as I said, like

1667
05:16:56.279 --> 05:17:02.040
kneading bread art that you can really get hold of

1668
05:17:03.599 --> 05:17:17.240
and really message deeply. If that's your choice. They're not

1669
05:17:17.360 --> 05:17:19.159
going to move over to the other side of your

1670
05:17:19.200 --> 05:17:28.479
body and do the same with the opposite part of

1671
05:17:28.599 --> 05:17:35.759
your lower back. Kneading and messaging from your sides or

1672
05:17:35.959 --> 05:17:43.080
way to the middle of your back where your spine

1673
05:17:43.240 --> 05:17:56.959
is pressing and kneading firm and gentle at the same time.

1674
05:17:58.919 --> 05:18:11.400
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1675
05:18:11.799 --> 05:18:23.439
relaxation or mixed together. Plus there's that feeling from your

1676
05:18:23.520 --> 05:18:28.639
stomach as it's being stretched. Even though you're in your

1677
05:18:28.759 --> 05:18:33.040
stomach now, you can feel it being stretched because that

1678
05:18:33.200 --> 05:18:44.560
whole area is connected to your stomach. Now we're going

1679
05:18:44.639 --> 05:18:49.560
to move or move further up to your top of

1680
05:18:49.639 --> 05:18:55.919
your body, and we did the same this time, starting

1681
05:18:57.279 --> 05:19:03.560
with your upper back. Put my hands forward over and

1682
05:19:03.720 --> 05:19:11.080
massive massage in that area up to your spine, from

1683
05:19:11.119 --> 05:19:15.319
the side of your body up to your spine. So

1684
05:19:15.439 --> 05:19:21.759
some of that message area, that muscle tissue or whatever

1685
05:19:22.000 --> 05:19:27.680
fatty tissue even will be possibly from your chest. Beau's

1686
05:19:27.720 --> 05:19:34.720
all connected. The chest and the back connect together. I'm

1687
05:19:34.799 --> 05:19:37.959
going to be massaging and just pulling some of that

1688
05:19:38.240 --> 05:19:48.919
skin from your side up and massaging that area of

1689
05:19:49.040 --> 05:19:57.520
your upper back all the way to your spine. And

1690
05:19:57.599 --> 05:20:00.360
then I'll move down a bit and I'll continue with

1691
05:20:00.479 --> 05:20:03.319
the middle of your back doing exactly the same thing.

1692
05:20:07.200 --> 05:20:21.240
There's gentle as deep as you choose. Now move or

1693
05:20:21.520 --> 05:20:25.720
the other side again and do the exact same thing

1694
05:20:26.400 --> 05:20:29.520
with the top of your back on the other side,

1695
05:20:30.599 --> 05:20:44.639
from pretty much underneath your arm area really to your spine,

1696
05:20:49.759 --> 05:20:51.360
and then continue.

1697
05:20:50.880 --> 05:20:51.119
In that.

1698
05:20:53.159 --> 05:20:58.000
All the way down, including your lower your middle of

1699
05:20:58.040 --> 05:21:16.599
your back. I'm gonna go to your thighs, the backs

1700
05:21:16.599 --> 05:21:26.240
of your thighs, and the sides of your thighs, starting

1701
05:21:26.319 --> 05:21:34.919
with your right leg. Massage in the back and the

1702
05:21:35.119 --> 05:21:43.680
side of your thighs gently and firmly. There's a lot

1703
05:21:43.759 --> 05:21:47.240
of muscles there. It's an area that can be very

1704
05:21:47.400 --> 05:21:51.599
tense at times and maybe needs a little bit more

1705
05:21:51.680 --> 05:21:55.360
pressure than the rest of the body that's up to you.

1706
05:22:00.279 --> 05:22:06.159
You can gently stroke the back of your legs where

1707
05:22:07.159 --> 05:22:12.040
you know, opposite your knee joint or underneath your knee joint,

1708
05:22:13.200 --> 05:22:25.319
very sensitive, gentle area. And then working down to your

1709
05:22:26.119 --> 05:22:34.400
calf muscles. Massage in your half muscles thoroughly and deeply,

1710
05:22:35.520 --> 05:22:55.799
if you choose, using both hands fingers, digging deep to

1711
05:22:55.919 --> 05:23:02.040
your ankles, in the back of your back of your ankles,

1712
05:23:04.479 --> 05:23:16.200
just gently message in that area, maybe lifting the leg

1713
05:23:16.400 --> 05:23:31.840
and stretching a little bit. Moving to the right foot,

1714
05:23:39.840 --> 05:23:49.560
massage in the bottom of your feet and the size

1715
05:23:49.680 --> 05:24:01.080
of your feet, gently but firm enough so they don't tiggle,

1716
05:24:06.599 --> 05:24:12.080
and just allow the pleasure that you get from heaving

1717
05:24:12.159 --> 05:24:21.560
your feet message to just overtake you as I continue

1718
05:24:21.680 --> 05:24:28.240
to message your feet, the bottoms of your feet, the sides,

1719
05:24:30.919 --> 05:24:36.599
your arches, your heel. You can put a lot of

1720
05:24:36.720 --> 05:24:42.560
pressure into your heel and it feels amazing, Yet the

1721
05:24:42.799 --> 05:24:50.840
arches need to be a bit more gentle. Stretching your

1722
05:24:51.000 --> 05:24:57.439
toes gently, the message in the bottoms of your toes

1723
05:24:58.200 --> 05:25:13.479
with my fingers, each one individually, moving her to the

1724
05:25:13.639 --> 05:25:23.040
left leg to do exactly the same thing. Starting at

1725
05:25:23.080 --> 05:25:27.520
the top of the thighs, work in the back of

1726
05:25:27.599 --> 05:25:35.159
the thighs and the sides, massaging deeply and gently the

1727
05:25:35.319 --> 05:25:49.360
whole area, working all the way down. And this is

1728
05:25:49.439 --> 05:25:55.560
an area that maybe you could like to spend more

1729
05:25:55.680 --> 05:26:04.520
time relaxing and massaging. Perhaps if you wanted, I could

1730
05:26:04.560 --> 05:26:09.680
big a future recording on spend more time on one

1731
05:26:09.799 --> 05:26:21.639
particular area. As you moved down to your calf muscles,

1732
05:26:27.639 --> 05:26:41.000
Massage in your calf muscles firmly and gently, moving down

1733
05:26:43.360 --> 05:26:49.680
your ankle into your feet, Massage in the backs of

1734
05:26:49.799 --> 05:26:59.959
your feet, the bottoms of your feet, stretching your toe

1735
05:27:00.000 --> 05:27:06.680
loose and message in each two individually. And the feeling

1736
05:27:06.840 --> 05:27:12.959
of pleasure and release, the experience when your having your

1737
05:27:13.080 --> 05:27:34.279
feet and massaged feels really good. Now you turn over

1738
05:27:34.520 --> 05:27:45.400
in your mind. Laying on your back, I'm just going

1739
05:27:45.439 --> 05:27:58.599
to start again for your nick area in your shoulders,

1740
05:28:02.599 --> 05:28:13.000
just to get back in touch with that area and

1741
05:28:13.159 --> 05:28:24.799
lets you move up. I can clean my hands, make

1742
05:28:24.840 --> 05:28:28.799
them more fresh, because now I'm gonna message your face

1743
05:28:30.279 --> 05:28:44.919
simply starting off with your forehead. Your eyes are closed,

1744
05:28:46.279 --> 05:28:52.080
I can just stretch your eyes a little bit, pushing

1745
05:28:52.200 --> 05:29:09.080
up on your eyebrows, just messaging around your scalp, massaging

1746
05:29:09.279 --> 05:29:19.360
down your cheeks, around your ears, into your jaw, him

1747
05:29:24.520 --> 05:29:42.479
the side of your neck, your chin, and just moving

1748
05:29:42.680 --> 05:29:53.840
down from your neck down to your chest, starting by

1749
05:29:54.000 --> 05:30:01.119
message in the very top of your chest where the

1750
05:30:01.240 --> 05:30:14.599
collar bone is. Give a side of the collarbone, and

1751
05:30:14.680 --> 05:30:27.360
then just message in the hole of the chest, moving

1752
05:30:27.439 --> 05:30:41.000
the chest around because it's quite a large area. You

1753
05:30:41.080 --> 05:30:48.840
can move from one side to the next, moving my

1754
05:30:49.040 --> 05:31:02.439
hands underneath pretty much. My arms are stretching up, stretching

1755
05:31:02.599 --> 05:31:05.000
some of the muscles of your back in the process,

1756
05:31:10.279 --> 05:31:18.919
moving up over your chest and then moving down again.

1757
05:31:31.639 --> 05:31:35.479
The little lay on my hands. They just massage gently

1758
05:31:36.319 --> 05:31:43.080
and slide down towards your stomach, starting in the middle

1759
05:31:43.319 --> 05:31:50.080
of your chest and then gradually my hands moving apart

1760
05:31:53.040 --> 05:31:59.000
and massage in and sliding at the same time, moving

1761
05:31:59.159 --> 05:32:18.639
down to just below your redcage, moving down, then messaging

1762
05:32:18.759 --> 05:32:25.400
up a game, giving you a chest all the attention

1763
05:32:27.200 --> 05:32:41.479
when it needs to feel completely relaxed, remembering that I'm

1764
05:32:41.520 --> 05:32:45.479
also going to be focusing on your sides as well,

1765
05:32:47.080 --> 05:32:53.240
an area that really doesn't get much attention but feels

1766
05:32:53.400 --> 05:33:03.759
really good when it's massaged. Just stroking my hands down

1767
05:33:03.919 --> 05:33:11.040
the sides of your body, just below your arms, all

1768
05:33:11.040 --> 05:33:23.599
the way down to your hips. Now move into your

1769
05:33:23.680 --> 05:33:28.959
stomach area. We're going to stand on one side of

1770
05:33:29.080 --> 05:33:31.560
you like I did when I did your lower back.

1771
05:33:34.159 --> 05:33:39.159
I'm gonna do a similar process of just stretching the

1772
05:33:39.319 --> 05:33:52.919
muscles from your side, gently massaging from one side to

1773
05:33:53.040 --> 05:34:02.080
the next, moving the whole area from below your ribs

1774
05:34:02.479 --> 05:34:12.919
all the way down to below your belly button, and

1775
05:34:13.080 --> 05:34:15.959
then move around to the other side of you and

1776
05:34:16.119 --> 05:34:34.639
repeat that process of relaxing, deeply, calmly. You feel loose,

1777
05:34:36.400 --> 05:34:41.799
you feel free. And there's something about having your stomach

1778
05:34:41.959 --> 05:34:49.799
message that's different from any other part because we do

1779
05:34:50.439 --> 05:34:54.919
have a tendency of holding a different kind of stress

1780
05:34:55.040 --> 05:34:58.639
in our stomachs. That we may not be aware of.

1781
05:35:04.479 --> 05:35:10.279
There's a now message your stomach. In front of your stomach,

1782
05:35:12.240 --> 05:35:23.000
they can circles around your belly button and then going

1783
05:35:23.159 --> 05:35:33.119
the other way around. The gentleness and a freedom that

1784
05:35:33.319 --> 05:35:44.680
comes from feeling how you're feeling. As I now move

1785
05:35:45.200 --> 05:35:52.279
down the tops of your thighs, muscles message in them,

1786
05:35:53.840 --> 05:35:56.560
and I can do this to your legs at the

1787
05:35:56.639 --> 05:36:07.880
same time, pressing down, massaging deeply those muscles in your thighs,

1788
05:36:08.680 --> 05:36:17.599
the front of your thighs, and moving down to your knees,

1789
05:36:18.520 --> 05:36:31.200
gently massaging your knees, sliding down your shins, putting pressure

1790
05:36:31.279 --> 05:36:39.040
on either side of your shin gently, softly but firmly,

1791
05:36:43.200 --> 05:36:52.880
moving down to your ankles, stroking the tops of your feet,

1792
05:36:59.040 --> 05:37:04.439
and then with which foot in each hand, just gently

1793
05:37:04.680 --> 05:37:13.000
messaging the whole of the foot, the top, the bottom,

1794
05:37:13.799 --> 05:37:22.080
your heel, your ankle, your toes, messaging every part of

1795
05:37:22.159 --> 05:37:31.919
your feet. Feels so good. Just to let go and

1796
05:37:32.200 --> 05:37:57.119
enjoy the process, Enjoy feeling so deeply relaxed, so much comfort,

1797
05:37:58.279 --> 05:38:15.000
So many feelings become just from touching your skin, and

1798
05:38:15.240 --> 05:38:21.599
you can just lie there for as long as you choose,

1799
05:38:25.599 --> 05:38:35.080
enjoying the feeling of deep comfort from being massaged.

1800
05:38:37.040 --> 05:38:37.400
By me.

1801
05:38:44.560 --> 05:39:06.520
Enjoy feeling deeply relaxed. And all we're gonna do is

1802
05:39:10.159 --> 05:39:26.639
blow out some candles. In your mind, there are going

1803
05:39:26.720 --> 05:39:37.080
to be a hundred candles, and you're going to blow

1804
05:39:37.279 --> 05:39:47.680
each one out individually, one by one, starting at one hundred.

1805
05:39:48.759 --> 05:39:59.319
As I count down all the way down to one m,

1806
05:40:00.639 --> 05:40:09.520
and each time I say a number, you can imagine

1807
05:40:09.599 --> 05:40:16.000
that candle in front of you, and I'd like you

1808
05:40:16.159 --> 05:40:35.439
to actually physically generally blow that candle out, just so

1809
05:40:35.520 --> 05:40:44.759
it's not big blows, just a gentle, and that candle

1810
05:40:46.279 --> 05:40:55.560
will extinguish. And then I'll say the next number, So

1811
05:40:55.639 --> 05:40:56.720
we moved down.

1812
05:40:59.680 --> 05:41:00.439
And you can just.

1813
05:41:04.159 --> 05:41:13.159
Plow that one out as well. And as we move

1814
05:41:13.599 --> 05:41:24.560
down the numbers, you'll find yourself feeding more and more relaxed.

1815
05:41:27.599 --> 05:41:33.599
If you need to sleep, you'll also find yourself becoming

1816
05:41:35.360 --> 05:41:49.040
incredibly tired and sleepy. In fact, you may struggle to

1817
05:41:49.200 --> 05:42:02.119
blow out all one hundred of these candles as you

1818
05:42:03.240 --> 05:42:30.200
feel more and more deeply relaxed, more and more deeply tired,

1819
05:42:34.560 --> 05:42:42.319
and the further you go down, the more your mind

1820
05:42:44.119 --> 05:42:56.439
starts to drift. You may find that you stop listening

1821
05:42:56.680 --> 05:43:09.439
to me after a while. And even though there maybe

1822
05:43:10.360 --> 05:43:18.319
background sounds where you are, you'll be aware of those

1823
05:43:18.520 --> 05:43:37.959
sounds at the moment, be may start just not even

1824
05:43:38.319 --> 05:43:57.119
notice them at all because they're unimportant where I am,

1825
05:43:59.680 --> 05:44:04.560
Like the sounds of the birds. There's all horrors, the

1826
05:44:04.639 --> 05:44:12.520
pigeon who likes to say hello sometimes, and there's the

1827
05:44:12.599 --> 05:44:23.159
old plane that goes by, maybe traffic and trains in

1828
05:44:23.279 --> 05:44:35.599
the distance, But none of that scene is important whatsoever

1829
05:44:40.439 --> 05:44:54.840
or candles you blow out less important. Anything is more

1830
05:44:55.240 --> 05:45:07.080
candles you blow out. The father seemed to move away

1831
05:45:13.040 --> 05:45:29.119
from sounds, general date days. Stuff seems to just move

1832
05:45:29.599 --> 05:45:47.880
away on its own. You feel more calmer with every

1833
05:45:48.119 --> 05:46:08.840
candy blow out In the next number, did you hear

1834
05:46:09.040 --> 05:46:19.759
me say? And then you blow that candle out to

1835
05:46:28.080 --> 05:46:51.560
so easy, so simple. I'm gonna start by introducing the

1836
05:46:51.840 --> 05:47:10.119
first candle. This is a hundred. First candle is one hundred.

1837
05:47:15.040 --> 05:47:29.159
When you blow that candle out, you'll find immediately a

1838
05:47:29.840 --> 05:47:43.799
slight change in how you feel, as well as a

1839
05:47:43.959 --> 05:48:06.119
real sense of positivity growing within you. Relaxation, sleepiness expanding.

1840
05:48:14.919 --> 05:49:03.919
Starting one hundred ft by candle now nineteen nine, candle

1841
05:49:06.479 --> 05:50:45.520
ninety eight, candle ninety seven, cham ninety six camp ninety

1842
05:50:46.040 --> 05:52:14.319
five and ninety four, Candle ninety three, I Like you too,

1843
05:52:40.880 --> 05:53:52.759
Like you one and ninety and eighty two, nine and

1844
05:54:01.080 --> 05:55:19.959
eight eight, candle eight can.

1845
05:55:31.479 --> 05:56:27.360
Eighty eighty five.

1846
05:57:03.119 --> 06:00:58.159
And eight eight Ito two twoh seventy nine, can't do

1847
06:01:03.439 --> 06:01:56.599
seventy eight, candle seventy seven, candle seventy six, candle seventy five,

1848
06:02:15.479 --> 06:03:09.919
candle seventy four, candle seventy three, candle seventy two, candle

1849
06:03:14.919 --> 06:04:21.759
seventy one, candle seventy one and seventeen and sixty nine,

1850
06:04:31.639 --> 06:05:19.520
candle sixty eight, candle sixty seven, candle sixty five, candle

1851
06:05:25.119 --> 06:06:25.360
sixty four, candle sixty four, Cando sixty three, Cando sixty

1852
06:06:40.520 --> 06:08:17.799
and sixty one, candle sixty and fifty nine, candle fifty eight,

1853
06:08:28.560 --> 06:09:54.159
candle fifty seven, candle fifty six, candle fifty five, candle

1854
06:09:58.200 --> 06:11:51.639
fifty four, hando fifty three, hand fifty fifty, can toifty,

1855
06:12:24.000 --> 06:14:01.520
candle fifty one, candle fifty fourty nine, came foty eight,

1856
06:14:43.360 --> 06:16:24.680
forty seven, candle forty six, candle forty five, forty two

1857
06:17:05.000 --> 06:19:14.639
candle What do you want? Candle forty thirty nine, thirty eight,

1858
06:19:43.880 --> 06:21:23.919
I can't do thirty seven Canto thirty five, thirty four.

1859
06:21:57.080 --> 06:21:57.680
And two.

1860
06:22:01.560 --> 06:23:28.439
Thirty three, hand thirty one, seven.

1861
06:24:44.360 --> 06:24:48.840
And two one.

1862
06:24:50.439 --> 06:27:59.200
Nine twenty eight, Candle, twenty seven, twenty six, candle wenty

1863
06:28:44.639 --> 06:30:46.400
s cho twenty and it went, and twenty to want.

1864
06:31:26.000 --> 06:32:04.159
Wit and.

1865
06:32:32.880 --> 06:35:16.240
Ninety seven sixty four.

1866
06:36:33.319 --> 06:37:35.880
Two eh.

1867
06:37:50.360 --> 06:37:51.479
Sh sh.

1868
06:38:14.799 --> 06:39:32.200
Y No.

1869
06:40:30.439 --> 06:40:31.159
T two.

1870
06:40:36.040 --> 06:46:02.240
Eight two two chap Lego. Of all of those thoughts, worries,

1871
06:46:02.560 --> 06:46:08.639
concerns about the past, thoughts about the future, and even

1872
06:46:10.119 --> 06:46:14.479
things you've been thinking about today, just let it all

1873
06:46:14.560 --> 06:46:20.759
go because none of it is useful in this moment.

1874
06:46:25.680 --> 06:46:41.080
This is your opportunity to just focus on feeling relaxed,

1875
06:46:45.360 --> 06:46:51.799
allowing yourself to get in touch with that natural sense

1876
06:46:53.880 --> 06:47:02.000
of peace that we all have within us. It's available

1877
06:47:02.080 --> 06:47:06.919
for everyone. It just sometimes takes a little bit of

1878
06:47:07.040 --> 06:47:14.479
effort to set up the right time and place in

1879
06:47:14.720 --> 06:47:20.959
order for you to just let go. Because when you

1880
06:47:21.159 --> 06:47:28.919
do decide to let go and relax, that's what your

1881
06:47:28.959 --> 06:47:37.680
body starts to do because you've chosen. You've chosen to

1882
06:47:38.159 --> 06:47:45.240
just allow your body to unwind and your mind starts

1883
06:47:45.319 --> 06:47:52.799
to slow down. And it's a nice feeling. It's a

1884
06:47:52.919 --> 06:47:57.119
nice feeling at the beginning just to know that you

1885
06:47:57.639 --> 06:48:08.240
have chosen side to relax deeply, and because you've made

1886
06:48:08.279 --> 06:48:17.159
that decision, your body will just follow suit, because sometimes

1887
06:48:17.400 --> 06:48:22.119
all the muscles in your body need is just permission

1888
06:48:22.400 --> 06:48:31.240
from you to relax. Because so often we're busy, we're

1889
06:48:31.759 --> 06:48:35.520
going from here to there, we're walking around, and we're

1890
06:48:35.639 --> 06:48:42.959
doing stuff, and the body doesn't have any time or

1891
06:48:43.119 --> 06:48:51.759
space to really relax deeply. So it kind of waits

1892
06:48:51.919 --> 06:48:57.000
for you to lead the way, waits for your permission.

1893
06:49:01.319 --> 06:49:07.799
And when you do give your permission, when you give

1894
06:49:07.880 --> 06:49:14.159
to say so, when you say okay, it's time for

1895
06:49:14.279 --> 06:49:23.959
your body to let go completely and relax totally, your

1896
06:49:24.000 --> 06:49:33.479
body just follows some like a breath of relief. Ah good,

1897
06:49:33.560 --> 06:49:40.479
I can now relax that feeling at the end of

1898
06:49:40.520 --> 06:49:44.520
a day of very physical day that you may experience

1899
06:49:44.639 --> 06:49:47.959
in the past, where you get home and you just

1900
06:49:48.159 --> 06:49:52.439
sit down on a chair, maybe you kick your shoes off,

1901
06:49:52.560 --> 06:49:58.360
and ah feels so nice. I know that you don't

1902
06:49:59.040 --> 06:50:02.720
have to get up again for a little while at least,

1903
06:50:03.759 --> 06:50:06.159
and if you choose, you can just sit there for

1904
06:50:06.319 --> 06:50:19.639
maybe an hour to feels blissful. And just by sitting

1905
06:50:19.799 --> 06:50:25.000
down like that, your body knows that it's time to relax.

1906
06:50:26.639 --> 06:50:32.520
Your body has been given permission from you. Because it's

1907
06:50:32.560 --> 06:50:42.759
a mindset. In your mind, you're prepared to let go

1908
06:50:42.919 --> 06:50:53.040
of everything and just completely allow all the stress of

1909
06:50:53.119 --> 06:51:05.040
your body to evaporate. An intention can just gradually vanish.

1910
06:51:11.560 --> 06:51:23.240
It's almost like magic, really, because that sense of relaxation

1911
06:51:23.560 --> 06:51:29.560
in your body, it's a very natural state. It's not

1912
06:51:29.759 --> 06:51:34.560
something unusual. It may feel unusual when you first start

1913
06:51:34.680 --> 06:51:39.119
to relax, if you if you haven't really spent a

1914
06:51:39.200 --> 06:51:43.439
lot of time focusing and giving yourself this space to

1915
06:51:43.639 --> 06:51:50.840
let go completely and relax may seem almost alien, but

1916
06:51:50.959 --> 06:51:56.840
it isn't. It's actually the most natural thing in the

1917
06:51:56.919 --> 06:52:07.000
world to let go a comple to relax totally, the

1918
06:52:07.159 --> 06:52:18.119
most natural thing in the world to allow yourself to

1919
06:52:18.400 --> 06:52:26.159
feel really calm in your mind. And it is almost

1920
06:52:26.799 --> 06:52:33.880
like a literal unwinding. It's like you press a button

1921
06:52:36.560 --> 06:52:42.959
and all the tension just releases, and it's like a wheel,

1922
06:52:43.319 --> 06:52:47.560
like a cog, like the inside of a clock, just unwinding.

1923
06:52:48.200 --> 06:52:51.639
And it's almost like you could see that the little

1924
06:52:51.759 --> 06:52:56.720
wind up, not that it's used, just going the opposite

1925
06:52:56.799 --> 06:53:02.799
way that you choose to wind it up, and the

1926
06:53:03.040 --> 06:53:13.599
energy that freymetic stress for energy gradually winding down, losing

1927
06:53:13.759 --> 06:53:21.520
its power, losing its strength. As a sense of relaxation

1928
06:53:21.919 --> 06:53:33.119
becomes stronger and deeper, and you may find a more

1929
06:53:33.279 --> 06:53:46.319
relaxed you feel your mind starts to wonder, maybe you

1930
06:53:46.400 --> 06:53:50.639
seem to stop listening to me for a while, your

1931
06:53:50.720 --> 06:53:56.240
mind goes somewhere else, and then you realize you're listening

1932
06:53:56.319 --> 06:54:01.840
to me again, and it's just your mind to drift

1933
06:54:01.959 --> 06:54:11.959
in to sleep, which is quite natural, because sometimes when

1934
06:54:12.040 --> 06:54:18.919
we're stressed and tense, we're not may I actually be

1935
06:54:19.720 --> 06:54:24.599
aware of what we need and we physically your emotionally

1936
06:54:26.639 --> 06:54:34.599
need in this moment. But when you allow your body

1937
06:54:35.040 --> 06:54:40.159
and mind to relax completely, and you let go of

1938
06:54:40.799 --> 06:54:50.880
all thoughts, concerns, worries, ideas, all let go, allow them

1939
06:54:50.959 --> 06:55:01.240
to drop onto the floor, you start to get in

1940
06:55:01.479 --> 06:55:13.200
touch with the feelings of such relaxation. Feels so nice

1941
06:55:15.200 --> 06:55:21.159
to be in touch with the calmness of the different

1942
06:55:21.279 --> 06:55:34.360
body parts as they become looser and looser. Even your

1943
06:55:34.520 --> 06:55:46.560
breathing seems easier and more natural, effortless, as that cool

1944
06:55:46.799 --> 06:55:55.000
ads through your mouth or nose into your lungs. Breathing

1945
06:55:55.080 --> 06:56:03.439
in becomforts and relaxation, and then just breathing out any

1946
06:56:04.639 --> 06:56:12.439
excess remain intentional stress from every part of your body

1947
06:56:14.000 --> 06:56:20.560
and mind. As you start to focus on your mind,

1948
06:56:22.360 --> 06:56:30.799
maybe you notice that things come to a standstill or

1949
06:56:30.919 --> 06:56:40.000
maybe just much much lower than before, because your mind

1950
06:56:40.240 --> 06:56:50.720
is not really needed when listening to my voice, which

1951
06:56:50.840 --> 06:56:57.279
allows your mind to relax just as deeply as your body.

1952
06:57:00.080 --> 06:57:12.040
And that synchronicity between the relaxation of your body relaxation

1953
06:57:13.000 --> 06:57:24.840
of your mind. Let you know, feeling completely calm, loose,

1954
06:57:25.200 --> 06:57:39.400
and relaxed really is a great healing experience fear and

1955
06:57:39.639 --> 06:57:51.720
has so many positive benefits for your body and mind

1956
06:57:52.119 --> 06:57:59.200
and your life. To be able to let go everything

1957
06:58:00.919 --> 06:58:11.560
and to relax completely in all parts of body and mind.

1958
06:58:13.959 --> 06:58:30.040
Even your bons a reaxed, your muscles arised, even the

1959
06:58:30.360 --> 06:58:43.840
skin that covers your body is relaxed. Every head.

1960
06:58:46.840 --> 06:58:47.200
You have.

1961
06:58:48.919 --> 06:59:06.520
Is also deeply relaxed, and your brain really starts to

1962
06:59:06.799 --> 06:59:08.720
feel the benefit.

1963
06:59:10.159 --> 06:59:10.479
Of this.

1964
06:59:12.080 --> 06:59:24.439
Heathing relaxation. And as you focus on the inside of

1965
06:59:24.560 --> 06:59:30.279
your scalp where your brain is, you can start to

1966
06:59:30.520 --> 06:59:40.560
realize and notice the benefits of your brain relaxing demail.

1967
06:59:44.560 --> 06:59:45.240
And as your.

1968
06:59:45.279 --> 06:59:57.520
Brain continues to react, sends those messages to the rest

1969
06:59:57.799 --> 07:00:17.000
of your body and to mind, to re relax more deep, relaxy,

1970
07:00:19.040 --> 07:00:37.840
more completely, letting go of any remaining thoughts of concencellow

1971
07:00:38.040 --> 07:00:44.000
them just to drop onto the floor because they are

1972
07:00:44.000 --> 07:00:53.040
not been necessary in this moment, this moment of deep

1973
07:00:54.880 --> 07:01:24.439
relaxation and calmness. Feeling your brain with deep concentrated heathing, calming, relaxing,

1974
07:01:26.880 --> 07:01:42.080
every part of your brain feeling so bush and comfortable,

1975
07:01:45.319 --> 07:02:00.959
so relaxed and peaceful. Your brain feels so light, that's

1976
07:02:01.200 --> 07:02:13.400
so healthy. That sense of deep deep comfort really does

1977
07:02:14.599 --> 07:02:28.880
allow you to enjoy those ever increasing sensations of comfort

1978
07:02:30.560 --> 07:02:43.319
that are spreading throughout your body, relaxing each and every

1979
07:02:43.720 --> 07:03:00.279
muscle of your body, deeper and deeper, much more more

1980
07:03:00.680 --> 07:03:18.400
deeper than before, much more comfort spreading through your body.

1981
07:03:19.119 --> 07:03:20.000
Your mind.

1982
07:03:22.759 --> 07:03:24.639
Be so.

1983
07:03:26.520 --> 07:03:42.599
Peaceful and calm, so very fairy, peaceful in avery part

1984
07:03:45.240 --> 07:04:04.159
of your body, letting go of everything averything, so peaceful, call.

1985
07:04:07.319 --> 07:04:09.599
So relax.

1986
07:04:15.000 --> 07:04:36.119
Very second the passes the film dper dper relaxed, dper

1987
07:04:38.560 --> 07:05:01.360
and dper relax call SoC bce for so airy piece

1988
07:05:04.560 --> 07:05:13.840
from your head bound to your toils, such peace and

1989
07:05:14.240 --> 07:05:26.799
comfort growing all all the time, Such peace and comfort

1990
07:05:29.759 --> 07:05:43.840
spreading through your body and mind deeper deeper, such comfort,

1991
07:05:46.439 --> 07:05:59.799
spreading and sinking deeper to airy muscle your body. So

1992
07:06:00.080 --> 07:06:18.279
when you feel amazing, so relaxed, so peace, so so

1993
07:06:19.040 --> 07:06:38.720
relax and peace, letting go everything. I'm going to do

1994
07:06:39.000 --> 07:06:46.400
a body scan, focusing on firstly how you feel in

1995
07:06:46.520 --> 07:06:51.919
your body, not trying to change how you feel, not

1996
07:06:52.400 --> 07:06:57.119
trying to relax, not trying to move away from any

1997
07:06:57.240 --> 07:07:05.439
discomforts or stress sort of tension. Just accepting, observing and

1998
07:07:05.680 --> 07:07:10.319
accepting how you feel in the different parts of your body,

1999
07:07:12.279 --> 07:07:21.360
Just allowing yourself to be exactly as you are, to notice,

2000
07:07:22.119 --> 07:07:30.240
to get in touch with how you actually feel in

2001
07:07:30.400 --> 07:07:40.319
this moment. I'm going to start off by focusing on

2002
07:07:40.439 --> 07:07:53.000
your hands. Just be aware of your hands. I like

2003
07:07:53.119 --> 07:07:57.520
you to move your hands around. Just maybe move your

2004
07:07:57.799 --> 07:08:03.520
fingers a little bit. I've been and closing your hands

2005
07:08:04.319 --> 07:08:11.159
very gently, just so that you can get in touch

2006
07:08:11.520 --> 07:08:24.319
with how your hands and your fingers fell, very very

2007
07:08:24.720 --> 07:08:42.080
slow movements. Focusing now on your feet, and if you

2008
07:08:42.240 --> 07:08:46.560
can just do kind of an equivalent with your feet

2009
07:08:47.880 --> 07:08:54.479
you've just done with your hands, Maybe turn in your angles,

2010
07:08:56.520 --> 07:09:06.200
moving your feet around with your toes gently only very

2011
07:09:08.240 --> 07:09:19.959
gently and very slowly noticing how your feet feel in

2012
07:09:20.119 --> 07:09:33.360
this moment. Focusing now and your eyes. I'd like you

2013
07:09:33.599 --> 07:09:40.799
to just focus on your eyelids. Maybe you can open

2014
07:09:40.919 --> 07:09:45.200
and close your eyes a couple of times to really

2015
07:09:45.400 --> 07:09:48.880
get in touch with how you feel when you do

2016
07:09:49.159 --> 07:09:57.479
close your eyes. The muscle changes in your eyes when

2017
07:09:57.520 --> 07:10:06.119
you do close them, maybe raising your eyebrows. It stretches

2018
07:10:06.479 --> 07:10:17.319
the tops of your eyes, perhaps squinting your eyes, scrunching

2019
07:10:17.439 --> 07:10:22.119
up your eyes, just so you can really get in

2020
07:10:22.319 --> 07:10:32.880
touch with all aspects of how your eyes feel.

2021
07:10:35.319 --> 07:10:35.799
Right now.

2022
07:10:45.200 --> 07:10:50.959
Now focus in on your thighs then you know it

2023
07:10:51.119 --> 07:10:57.400
just starts you to gently tense your thighs, just very

2024
07:10:58.880 --> 07:11:10.680
very gently, just enough so you can become more attuned

2025
07:11:12.240 --> 07:11:21.400
to the physical sensation of your upper legs, the front

2026
07:11:21.520 --> 07:11:29.200
of your thighs, and the backs of your thigh noticing

2027
07:11:31.360 --> 07:11:48.439
and observing how your thighs feel right now, moving your

2028
07:11:48.639 --> 07:11:56.919
focus to the back of your neck. Just noticing the

2029
07:11:57.080 --> 07:12:03.680
back of your neck the must of course, they lead

2030
07:12:03.919 --> 07:12:08.279
to the side of your neck. They also lead to

2031
07:12:08.479 --> 07:12:13.360
the top of your back, which leads to your shoulders.

2032
07:12:15.000 --> 07:12:18.639
So as you focus on the back of your neck,

2033
07:12:20.639 --> 07:12:27.080
maybe you can move your head gently upwards as if

2034
07:12:27.119 --> 07:12:34.520
you're looking up, maybe moving your head down as if

2035
07:12:34.560 --> 07:12:41.520
you're looking down, perhaps moving your head side to side,

2036
07:12:42.680 --> 07:12:53.360
right to left, but only very slowly and very gently.

2037
07:12:55.880 --> 07:13:01.040
You're not trying to force anything. It has to be

2038
07:13:01.560 --> 07:13:10.000
very very gentle, just so you can.

2039
07:13:11.479 --> 07:13:13.159
Be more.

2040
07:13:14.759 --> 07:13:24.159
In touch with the feelings, with the sensations, the physical

2041
07:13:25.560 --> 07:13:34.799
sensations of how on back of your neck feels right now.

2042
07:13:42.360 --> 07:13:42.759
As we.

2043
07:13:44.759 --> 07:13:53.400
Now focus on the tops of your arms, the parts

2044
07:13:53.520 --> 07:13:58.200
where your biceps and your triceps are between your elbow

2045
07:13:58.279 --> 07:14:06.919
and your shoulders. To focus on those parts, the tops

2046
07:14:07.000 --> 07:14:13.560
of your arms, you may like to just tense them,

2047
07:14:14.439 --> 07:14:25.400
but very very gently and slowly, so you're not straining

2048
07:14:25.799 --> 07:14:31.840
or putting any pressure whatsoever.

2049
07:14:32.720 --> 07:14:33.599
On your arms.

2050
07:14:36.279 --> 07:14:43.680
It's just solely you can gain more of a sense

2051
07:14:43.959 --> 07:14:54.400
of how your upper arms are feeling in this moment,

2052
07:14:57.799 --> 07:15:10.479
just noticing as you gently, very gently and slowly tightening

2053
07:15:10.639 --> 07:15:21.439
the muscles and then let go. Notice how the tops

2054
07:15:21.560 --> 07:15:37.040
of your arms feel right now. As you now focus

2055
07:15:40.200 --> 07:15:47.720
on your stomach, the area the lower abdomen area below

2056
07:15:47.799 --> 07:15:56.599
your belly button, moving all the way down to your hips,

2057
07:15:57.720 --> 07:16:08.959
just above your grind, maybe you're able to tense these

2058
07:16:09.159 --> 07:16:26.759
muscles in the area, very very gently and slowly. If

2059
07:16:26.880 --> 07:16:31.240
that's a difficult thing to do, maybe you can just

2060
07:16:32.560 --> 07:16:41.959
move your body, pushing your stomach up, maybe moving a

2061
07:16:42.040 --> 07:16:47.759
little bit to a side using your hips, just so.

2062
07:16:49.520 --> 07:16:50.560
Get more.

2063
07:16:52.080 --> 07:16:58.599
In tune with how you're lower up to an area

2064
07:17:02.439 --> 07:17:21.240
his fear in this moment, Just noticing the physical sensations

2065
07:17:24.159 --> 07:17:42.799
or your lower abdomen as you move your attention to

2066
07:17:42.959 --> 07:17:54.279
your mouth, notice in your lips and inside your mouth,

2067
07:17:56.520 --> 07:18:13.720
the teeth, your guns, your tongue. Just noticing how your

2068
07:18:13.919 --> 07:18:23.119
tongue and your mouth feels. It may help by moving

2069
07:18:23.439 --> 07:18:29.919
your tongue around your mouth, moving it to your left,

2070
07:18:31.680 --> 07:18:37.360
maybe pressing it gently against the side of your mouth,

2071
07:18:38.919 --> 07:18:43.880
and then to the right, gently to the side of

2072
07:18:44.000 --> 07:18:51.919
your mouth, perhaps pressing up against the top of your mouth,

2073
07:18:53.119 --> 07:18:58.959
and then down gently against the bottom of your mouth,

2074
07:19:01.639 --> 07:19:17.840
always very slowly and a very very gentle so that

2075
07:19:18.080 --> 07:19:33.520
you can be aware of how you feel in your

2076
07:19:33.639 --> 07:20:05.560
mouth area. Now get to focus on your wrists and

2077
07:20:05.560 --> 07:20:14.560
I'll ask you to maybe just rotate your wrists by

2078
07:20:14.720 --> 07:20:25.520
moving your hands in a circular motion very gently and slowly,

2079
07:20:28.279 --> 07:20:47.000
just so we can feel the sensations that you are

2080
07:20:47.479 --> 07:21:02.759
currently experiencing in your wrists, perhaps smooth in your hands

2081
07:21:04.520 --> 07:21:28.759
up and down again very very chaply and slowly, very

2082
07:21:29.360 --> 07:21:54.720
chimed soul and slow. As we now start to observe

2083
07:21:58.880 --> 07:22:10.400
you lower back. There bad part is just above your

2084
07:22:10.639 --> 07:22:27.279
hips where your coxis are a whole area which also

2085
07:22:27.639 --> 07:22:34.639
really does include the side of your body, because those

2086
07:22:34.799 --> 07:22:45.439
muscles are very much connected. There's those muscles also move

2087
07:22:45.799 --> 07:22:54.840
into your hiperia, connecting to your buttocks the sides of

2088
07:22:54.919 --> 07:23:09.560
your hips, And if you're physically able to do so,

2089
07:23:11.799 --> 07:23:21.599
maybe you can very gently just move your body ever

2090
07:23:21.919 --> 07:23:38.319
is slightly, very slowly some side decide just enough ye

2091
07:23:41.119 --> 07:23:59.759
e gauge how you feel in your lower back. Perhaps

2092
07:24:00.119 --> 07:24:14.520
you leave your hips gently up and down, gently and

2093
07:24:15.240 --> 07:24:29.720
slowly in order's sound be in touch with the physical

2094
07:24:30.279 --> 07:25:02.520
sensations of your lower back. Besween know your attention to

2095
07:25:02.759 --> 07:25:10.479
your jaw an area from your chin all the way

2096
07:25:10.599 --> 07:25:18.840
up to near way your ears are all your jaw.

2097
07:25:29.119 --> 07:25:29.799
You can just.

2098
07:25:32.040 --> 07:25:42.279
It's okay to do so. Gently open your mouth nor wide,

2099
07:25:42.799 --> 07:25:53.319
no stretching, Just very gently and slowly open in your

2100
07:25:53.439 --> 07:26:27.919
mouth and closing your mouth gently sly pin touch how

2101
07:26:28.159 --> 07:27:04.159
you jow feels. No, I have to sit down your

2102
07:27:04.439 --> 07:27:19.400
chest area. You don't need to do anything to move

2103
07:27:19.560 --> 07:27:31.080
your chest because it moves every time you breathe. It

2104
07:27:31.400 --> 07:27:45.880
moves very gently and slowly automatically with each breath you take.

2105
07:27:52.919 --> 07:28:11.680
As you focus on how your chest fils when you breathe,

2106
07:28:40.520 --> 07:28:55.439
move in your focus to your forms John elbows. Maybe

2107
07:28:55.759 --> 07:29:08.360
you're able to very gently and slowly tense the muscles

2108
07:29:09.639 --> 07:29:16.159
in your forearms, and when you do that, you can

2109
07:29:16.479 --> 07:29:48.400
feel your elbows as well, very gently and slowly, gently

2110
07:29:51.759 --> 07:30:35.759
and softly, absurdly your forearms and delpas. The focus the

2111
07:30:35.919 --> 07:30:47.799
rest of your back, the upper back and the middle

2112
07:30:49.360 --> 07:31:05.520
the middle of your back. Again, this part of your

2113
07:31:05.720 --> 07:31:20.439
body moves also every time you pray. You may not

2114
07:31:20.759 --> 07:31:34.840
notice that. Usually as you observe your upper back in

2115
07:31:35.000 --> 07:31:44.880
the middle of your back, you can really feel that

2116
07:31:46.560 --> 07:32:39.880
gentle and mm hm amount in your focus into your

2117
07:32:40.479 --> 07:32:56.959
hip area. Butts bray, there's muscles and those bones in

2118
07:32:57.119 --> 07:33:37.680
your midsection. Just noticing how your hips feel. Right now,

2119
07:33:45.159 --> 07:34:01.000
you can very very gently louse your hips be side

2120
07:34:01.200 --> 07:34:48.080
the side, very gently and yeah, Harry Chaly, softly l

2121
07:34:53.799 --> 07:35:10.560
Everything starts to slow down, including the thoughts in your

2122
07:35:10.680 --> 07:35:22.479
mind and your mind itself just starts to gradually. It

2123
07:35:22.560 --> 07:35:28.919
doesn't have to be instant, but just gradually starting to

2124
07:35:30.319 --> 07:35:39.080
It's almost like time is storing chin It's a slower

2125
07:35:39.240 --> 07:35:47.119
pace to maybe what you're used to in your day

2126
07:35:47.200 --> 07:36:09.200
to day life. It's a slower movement of energy, very

2127
07:36:13.599 --> 07:36:22.040
small movements which make up the larger movements, which is

2128
07:36:22.080 --> 07:36:29.840
always the case. Now, when you move your hand, it

2129
07:36:29.959 --> 07:36:32.720
might seem like it's one movement, but it's lots of

2130
07:36:33.520 --> 07:36:40.959
minute different muscles moving in accordance with each other. And

2131
07:36:45.919 --> 07:36:58.240
what happens in this space that we're sharing is we

2132
07:36:58.479 --> 07:37:04.639
move from that big.

2133
07:37:09.080 --> 07:37:20.680
Movement into those smaller movements. Starting to focus on.

2134
07:37:26.000 --> 07:37:32.240
How your body feels, not just as a whole, not

2135
07:37:32.520 --> 07:37:37.000
just oh, i'm feel in this way. I'm feeling stressed

2136
07:37:37.200 --> 07:37:42.880
or tense, or I'm feeling relaxed and calm. I'm feeling

2137
07:37:43.000 --> 07:37:49.759
this way, I'm feeling that way. Starting to notice that

2138
07:37:49.880 --> 07:38:03.919
your body begins to present to you all feelings around

2139
07:38:04.000 --> 07:38:21.720
your body, small physical sensations in your legs, whether pleasurable

2140
07:38:22.919 --> 07:38:36.919
or not. Maybe resisting the temptation to label them or

2141
07:38:37.000 --> 07:38:44.759
to judge them. Those feelings, just thinking them, thinking about

2142
07:38:44.799 --> 07:38:59.560
them is just being neutral, just feelings, not being particularly

2143
07:39:00.080 --> 07:39:09.080
and so just noticing what your body is telling you

2144
07:39:17.040 --> 07:39:23.319
feelings in your arms, instead of feeling the hole of

2145
07:39:23.439 --> 07:39:33.479
the arm, maybe notice those individual feelings, all those different

2146
07:39:33.680 --> 07:39:47.040
muscles and the skin, the hairs of your arms, all

2147
07:39:47.080 --> 07:40:00.919
the internal parts of your arms, the veins, the bones,

2148
07:40:03.799 --> 07:40:09.799
just being aware of maybe your elbow on your right

2149
07:40:10.040 --> 07:40:20.599
arm has a certain feeling. Maybe your left wrist also

2150
07:40:20.919 --> 07:40:30.200
has its own individual physical sensation.

2151
07:40:42.639 --> 07:40:49.360
What about your forearm on your right arm, your right forearm,

2152
07:40:56.720 --> 07:40:57.919
there may not be any.

2153
07:40:58.279 --> 07:41:05.520
Particular feeling that you could even give a name to,

2154
07:41:09.279 --> 07:41:13.599
may not feel like anything other than just a feeling.

2155
07:41:14.520 --> 07:41:26.599
You know, it's there. The feelings in your shoulders, perhaps

2156
07:41:26.680 --> 07:41:30.439
your shoulders when you think about them, kind of almost

2157
07:41:30.599 --> 07:41:37.319
like they're the same, you know, the same feeling, almost

2158
07:41:37.439 --> 07:41:42.119
like both of your shoulders are just one thing. Of

2159
07:41:42.240 --> 07:41:53.479
course they're not. And when you focus on your left

2160
07:41:53.520 --> 07:42:01.680
shoulder and then on your right shoulder, maybe find that

2161
07:42:01.840 --> 07:42:07.159
you move the muscles a little bit, maybe tense the

2162
07:42:07.319 --> 07:42:33.360
muscles gently noticing the difference in each shoulder. Your lower back,

2163
07:42:46.240 --> 07:42:49.919
the left side of your lower back and the right

2164
07:42:50.200 --> 07:43:01.159
side of your lower back, of course that connection to

2165
07:43:01.279 --> 07:43:13.759
your buttocks and to your hips, and also moving up

2166
07:43:14.520 --> 07:43:27.759
into the middle of your back, and sometimes like right now,

2167
07:43:27.880 --> 07:43:32.680
actually when I focus on their part, when I focused

2168
07:43:32.720 --> 07:43:38.599
on my buttocks and then I focused on the middle

2169
07:43:38.639 --> 07:43:41.520
of my back, I almost felt like the muscles in

2170
07:43:41.599 --> 07:43:51.639
my lower back were being stretched very gently, just stretched

2171
07:43:51.720 --> 07:43:58.240
a little bit. Even though I wasn't doing anything to

2172
07:43:59.639 --> 07:44:04.840
try need to stretch your lower back, it just seems

2173
07:44:04.880 --> 07:44:17.119
to happen. The feeling of very gently stretching your lower

2174
07:44:17.200 --> 07:44:43.599
back comes along. I have feeling in your chest, just

2175
07:44:43.919 --> 07:44:57.639
noticing what sensations you are experiencing in your chest right now.

2176
07:45:10.119 --> 07:45:13.799
And there's so much of the chest. Of obviously there's

2177
07:45:13.840 --> 07:45:17.279
the collar bone leading to the chest. You've got the

2178
07:45:17.479 --> 07:45:29.080
chest bone, You've got the muscles in your chest. Of course,

2179
07:45:29.159 --> 07:45:35.240
if you're female, there's possibly the breasts. If you're male,

2180
07:45:37.279 --> 07:45:43.959
you've got the different well why not that different these days, But.

2181
07:45:46.119 --> 07:45:47.279
There may be more.

2182
07:45:49.000 --> 07:45:55.279
Muscles at the top of the chest, but at the

2183
07:45:55.479 --> 07:46:00.400
side underneath, it's pretty much the same. Whether you're a

2184
07:46:00.439 --> 07:46:05.479
man or a woman. There's muscles there, muscles that stretch

2185
07:46:05.599 --> 07:46:11.159
out to your back as well as breast tissue stretches

2186
07:46:11.799 --> 07:46:19.000
and moves into your back. To just being aware of

2187
07:46:19.119 --> 07:46:40.159
your chest being with whatever feeling there is in your chest.

2188
07:46:55.680 --> 07:46:58.840
And when I noticed that, I focus on my chest.

2189
07:47:03.240 --> 07:47:08.520
I feel it in my back, my upper back. I mean,

2190
07:47:08.560 --> 07:47:11.479
I guess the obvious reason would be because you know,

2191
07:47:11.520 --> 07:47:22.279
I'm breathe in in, and it stretches my chest and

2192
07:47:22.599 --> 07:47:36.479
my back at the same time. It feels it feels okay,

2193
07:47:43.080 --> 07:47:47.919
it doesn't feel I got a little bit of pain

2194
07:47:48.040 --> 07:47:54.639
in my right chest, a little bit not pain, but

2195
07:47:54.680 --> 07:48:04.560
a little discomfort, maybe stiffness, possibly, I don't know. I

2196
07:48:04.680 --> 07:48:12.759
notice my shoulders are also wanting to flex for some reason.

2197
07:48:14.919 --> 07:48:22.319
I think that's probably part of my upper back, that

2198
07:48:22.520 --> 07:48:27.599
connection between my shoulders my upper back, because I can

2199
07:48:27.680 --> 07:48:32.479
move my shoulders and stretch the muscles in my back,

2200
07:48:35.000 --> 07:48:41.520
moving the shoulders backwards or up, which then moves I

2201
07:48:41.599 --> 07:48:43.759
think it's the scapulous.

2202
07:48:45.639 --> 07:48:46.240
In your back.

2203
07:48:56.279 --> 07:49:03.959
It feels quite nice. Actually, a good thing about this

2204
07:49:04.279 --> 07:49:09.040
is you can, if you want to, you can just

2205
07:49:12.599 --> 07:49:24.319
flex or stimulate the various muscles in your body gently

2206
07:49:25.759 --> 07:49:29.240
in order to get more of a sense of how

2207
07:49:29.319 --> 07:49:44.200
they feel. And when you're relaxing, when you do tense

2208
07:49:44.279 --> 07:49:48.240
and muscle and you let it go and you let

2209
07:49:48.279 --> 07:49:57.279
it relax, it relaxes way more than it would normally

2210
07:50:02.240 --> 07:50:07.479
that you have to feel that you're able to do that.

2211
07:50:09.119 --> 07:50:12.880
There's no point in doing it if there's an issue

2212
07:50:14.799 --> 07:50:20.279
with the per part of your body. You need to

2213
07:50:20.360 --> 07:50:30.759
be gentle with yourself at all times when relaxing deeply.

2214
07:50:33.799 --> 07:50:49.040
It's important to be kind to yourself. As you notice

2215
07:50:49.240 --> 07:51:00.319
your mind. How much has your mind slowed down since

2216
07:51:00.400 --> 07:51:26.799
we started this recording. How came and peaceful is your

2217
07:51:26.880 --> 07:51:39.000
mind right now? We have nothing to think about and

2218
07:51:39.319 --> 07:51:46.720
just my voice to listen to. Because you know the

2219
07:51:46.919 --> 07:51:57.639
intention behind this recording, his relaxation. At the very least,

2220
07:51:59.200 --> 07:52:03.759
for you to feel more relaxed at the end of

2221
07:52:03.799 --> 07:52:12.040
the recording than you did at the beginning, at the

2222
07:52:12.200 --> 07:52:24.319
very least, feel mind to slow down because your body

2223
07:52:25.040 --> 07:52:40.319
continues to relax, because that's what you want to happen.

2224
07:52:44.319 --> 07:53:02.680
That's what you expect to happen, for relaxation, to fill

2225
07:53:05.319 --> 07:53:18.240
your body, maybe calm in your mind to the point

2226
07:53:18.439 --> 07:53:52.000
of boredom when you start maybe to drift away. Drifting

2227
07:54:05.639 --> 07:54:15.319
it's almost as if you're moving further away from your

2228
07:54:15.439 --> 07:54:29.080
body in your mind, just leaving that there. Kind of

2229
07:54:29.159 --> 07:54:34.080
liking it. An escape pod and a spaceship, A movie

2230
07:54:34.880 --> 07:54:37.159
a space movie, you know when they're get into a

2231
07:54:37.240 --> 07:54:44.000
little part in it. Since the month far away from

2232
07:54:44.040 --> 07:56:24.240
the spaceship, safe to dream, drifting size and peace, sore

2233
07:56:37.439 --> 07:57:09.759
and peace. It's like seeing on that feeling of those

2234
07:57:11.240 --> 07:57:20.439
individual parts of your body that are relaxing.

2235
07:57:21.680 --> 07:57:22.360
One by one.

2236
07:57:30.040 --> 07:57:30.599
You may.

2237
07:57:32.279 --> 07:57:46.000
Find that every now and then you realize that you

2238
07:57:46.159 --> 07:57:54.759
weren't listening to my voice because your mind started to

2239
07:57:55.000 --> 07:58:10.240
imagine something different, maybe started to almost move into some

2240
07:58:10.560 --> 07:58:18.959
kind of a dreamy state. And then you become aware

2241
07:58:19.200 --> 07:58:28.400
of my voice again. And even though you may want

2242
07:58:28.599 --> 07:58:33.560
to focus on my voice, you may also wish to

2243
07:58:36.080 --> 07:58:47.639
allow your mind to just drift naturally into that space

2244
07:58:47.959 --> 07:59:11.959
of comfort and safety. As you feel more comfort spreading

2245
07:59:12.319 --> 07:59:25.119
through your body like a warm blanket covering you, gentling,

2246
07:59:29.080 --> 07:59:47.200
keeping your body it just the perfect temperature, and even

2247
07:59:47.360 --> 07:59:59.360
if you can hear background sounds, they just don't seem

2248
07:59:59.479 --> 08:00:16.240
to matter anymore. There's that sense of peace spreads through

2249
08:00:16.360 --> 08:00:30.000
your mind like a gentle breeze, yet strong enough to

2250
08:00:30.200 --> 08:00:46.439
blow away all negativity, strong enough to remove from your

2251
08:00:46.599 --> 08:01:04.400
mind any anxiety or stress that was there before, and

2252
08:01:04.680 --> 08:01:15.400
blow away any other thoughts or feelings that just don't

2253
08:01:15.720 --> 08:01:39.919
fit with the sense relaxation, that is, feeling your body

2254
08:01:45.000 --> 08:02:04.680
end your mind unless you focus on your mind. The

2255
08:02:05.000 --> 08:02:11.520
countdown from ten down to one, and with each number

2256
08:02:12.080 --> 08:02:39.000
you hear, your mind will become slightly more relaxed, just

2257
08:02:39.439 --> 08:02:41.599
just slightly.

2258
08:02:44.200 --> 08:02:44.240
So.

2259
08:02:44.400 --> 08:02:51.840
From ten down to nine, just a slight movement. Nine

2260
08:02:52.000 --> 08:03:04.599
down to eight, just another small change in how you feel.

2261
08:03:10.000 --> 08:03:18.319
Eight down to seven. That feeling is a gap, almost

2262
08:03:18.400 --> 08:03:23.959
like a gap that starts to get wider, the gap

2263
08:03:24.400 --> 08:03:32.159
between those feelings that you used to have in your

2264
08:03:32.279 --> 08:03:40.959
mind compared to the feelings you have there growing now,

2265
08:03:42.680 --> 08:03:52.520
feelings of comfort and security and confidence, and the gap

2266
08:03:52.919 --> 08:03:59.080
becomes wider. Eight down to seven, seven down to six,

2267
08:04:02.720 --> 08:04:07.720
And when you get to five, your mind will start

2268
08:04:07.880 --> 08:04:20.840
to have a certain physical sensation, almost like there's a

2269
08:04:21.119 --> 08:04:27.720
magnet outside of your head sucking the tension and the

2270
08:04:28.040 --> 08:04:35.720
stress and any remaining feelings that you don't want, sucking

2271
08:04:35.799 --> 08:04:44.880
them out through your skull. And in down to four

2272
08:04:46.840 --> 08:04:53.639
you could start to really experience that sense of not

2273
08:04:53.919 --> 08:05:04.119
just emptiness, but space, a place full of fresh air,

2274
08:05:09.159 --> 08:05:15.919
place where you can stretch. It's almost as if as

2275
08:05:16.000 --> 08:05:20.080
you go down to four and three, your mind is

2276
08:05:20.240 --> 08:05:34.759
expanding with this sense of peace, and tranquility growing as

2277
08:05:34.799 --> 08:05:42.159
it moves down to when you get to one, in

2278
08:05:42.159 --> 08:05:50.720
your mind just feels exactly how you want to feel,

2279
08:05:54.240 --> 08:06:09.880
almost perfect fearing, maybe a sensation that.

2280
08:06:11.520 --> 08:06:12.880
You'd like to keep.

2281
08:06:15.919 --> 08:06:26.759
A place that's safe, where nothing can affect you at all,

2282
08:06:38.479 --> 08:06:43.119
and you can stay in that that space of comfort

2283
08:06:43.279 --> 08:06:53.000
and confidence, confident in your own ability to create this

2284
08:06:53.919 --> 08:06:59.840
space and this feeling of comfort within your own mind

2285
08:07:01.479 --> 08:07:11.400
just by counting ten down to one. And this is

2286
08:07:11.560 --> 08:07:15.959
something that you can do yourself when you're on your

2287
08:07:16.000 --> 08:07:24.840
own a time when you can maybe sit down, maybe

2288
08:07:25.000 --> 08:07:36.080
just for a few minutes, close your eyes, just count

2289
08:07:36.639 --> 08:07:50.240
slowly from ten down to one and re experience these

2290
08:07:50.439 --> 08:08:00.759
feelings in your mind. And when you feel that way

2291
08:08:00.919 --> 08:08:15.880
in your mind, your body copies your mind, and that

2292
08:08:16.200 --> 08:08:22.720
feeling it's spread through your spine and your nervous system

2293
08:08:23.360 --> 08:08:30.720
into every part of your body, travels through your blood stream,

2294
08:08:36.279 --> 08:08:56.799
healing and relaxing every article of your existence. And we

2295
08:08:56.919 --> 08:09:05.720
can we can practice this a few times before the

2296
08:09:05.880 --> 08:09:10.400
end of the recording, and then you can practice on

2297
08:09:10.520 --> 08:09:18.040
your own, and each time you count from ten about one,

2298
08:09:22.720 --> 08:09:33.840
the feelings of comfort, calmness, and deep deep relaxation becomes

2299
08:09:34.159 --> 08:09:50.040
stronger and deeper feeling your mind and your brain with

2300
08:09:50.279 --> 08:10:02.520
these positive chemicals spread throughout your body, relaxing you so quickly,

2301
08:10:04.599 --> 08:10:08.000
relaxing your whole body and mind.

2302
08:10:10.560 --> 08:10:11.400
So very.

2303
08:10:12.959 --> 08:10:24.200
Very easily, just by counting from ten down to one.

2304
08:10:29.200 --> 08:10:30.040
That so we're going to do.

2305
08:10:30.439 --> 08:10:34.080
Now, I'm going to count from ten down to one.

2306
08:10:35.159 --> 08:10:39.639
I'd like you to repeat the number after me. So

2307
08:10:39.759 --> 08:10:48.560
when I say ten, you can just repeat to yourself ten.

2308
08:10:54.159 --> 08:11:03.479
Just notice, be aware of how you feel in your

2309
08:11:03.639 --> 08:11:13.159
mind and your body. And when I say nine, you

2310
08:11:13.279 --> 08:11:29.080
can repeat to yourself nine again, noticing the increase in

2311
08:11:29.319 --> 08:11:37.279
comfort and calmness in your mind and in your body.

2312
08:11:43.240 --> 08:11:52.720
The same when I say eight, when I say seven, six,

2313
08:11:55.240 --> 08:12:09.560
when I say five, four, when I say three, two,

2314
08:12:13.919 --> 08:12:20.119
and lastly when I say one, you can repeat that number.

2315
08:12:27.599 --> 08:12:27.759
Now.

2316
08:12:27.840 --> 08:12:33.439
Of course, when you do this on your own without

2317
08:12:33.560 --> 08:12:38.560
listening to me, you can say the numbers or whatever

2318
08:12:40.159 --> 08:12:48.599
speed that you feel is necessary for you, so you

2319
08:12:48.759 --> 08:12:54.720
can adapt. So you feel you want to say the

2320
08:12:54.880 --> 08:13:02.400
numbers ten down to one faster than I do, then

2321
08:13:02.439 --> 08:13:05.319
you go ahead and do that, or if you feel

2322
08:13:06.200 --> 08:13:09.279
when you do it yourself that you'd like to have

2323
08:13:09.840 --> 08:13:19.000
more space between the numbers, maybe take a lot longer.

2324
08:13:19.799 --> 08:13:21.159
To get from ten.

2325
08:13:23.119 --> 08:13:31.319
All the way down to one. That's your choice also

2326
08:13:31.639 --> 08:13:44.040
to do. So I'm going to count from ten down

2327
08:13:44.159 --> 08:13:53.119
to one, and when I get to one, that will

2328
08:13:53.240 --> 08:13:58.880
be the end of this recording, unless, of course, you're

2329
08:13:58.959 --> 08:14:03.360
listening with music. The caseric continue.

2330
08:14:23.200 --> 08:14:23.240
No.

2331
08:14:48.599 --> 08:19:33.479
He twenty ninety eighty seventy sixteen fifteen, fourteen, thirty twelve eleven, ten,

2332
08:19:38.200 --> 08:20:28.560
nine eight, seven, six, five, four, three two one. Now

2333
08:20:28.639 --> 08:20:39.240
open your eyes, noticing how you physically feel having counted

2334
08:20:39.319 --> 08:20:47.040
down from twenty to one, allowing stress and tension to

2335
08:20:47.279 --> 08:20:51.720
leave through your fingertips and your toast. And as you

2336
08:20:51.840 --> 08:20:57.319
focus on your fingertips, maybe they feel a little bit tingling,

2337
08:20:59.560 --> 08:21:03.599
which is y I suppose quite an understanding, considering the

2338
08:21:03.759 --> 08:21:14.560
tension has been exiting your body through your fingertips. So

2339
08:21:14.720 --> 08:21:17.159
now I'm going to count from twenty down to one again.

2340
08:21:17.639 --> 08:21:26.680
This time you go to feel relief of tension and stress,

2341
08:21:28.119 --> 08:21:37.840
any anxiety that you may have leaving through your stomach,

2342
08:21:40.439 --> 08:21:44.159
just leaving through your stomach, almost as if it's just

2343
08:21:45.200 --> 08:21:52.279
releasing the whole of your stomach. You'll navel to just

2344
08:21:52.400 --> 08:21:56.639
above your chest or below your chest rather so surrounding

2345
08:21:56.720 --> 08:22:01.880
your belly button area, the whole area. You can feel

2346
08:22:02.080 --> 08:22:07.439
the tension of your body where there's left, just releasing

2347
08:22:08.639 --> 08:22:11.959
from that area, and you may notice that your stomach

2348
08:22:12.000 --> 08:22:19.279
will become very relaxed. As my countdown from twenty down

2349
08:22:19.360 --> 08:22:57.200
to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

2350
08:23:01.360 --> 08:23:46.439
thirty twelve, eleven, ten, nine, eight, seven, six, five, four, three.

2351
08:23:50.680 --> 08:23:50.880
Two.

2352
08:24:01.319 --> 08:24:03.959
You can open your eyes again if you choose, or

2353
08:24:04.000 --> 08:24:07.560
you can just keep them closed because it feels relaxing.

2354
08:24:09.880 --> 08:24:15.000
Just notice how your stomach feels. I notice there's your focus.

2355
08:24:15.240 --> 08:24:20.639
Just do a little scan of your body, just noticing

2356
08:24:20.759 --> 08:24:33.599
your body feels focusing, upper body, back, chest, stomach, lax arms, hands, feet,

2357
08:24:36.639 --> 08:24:43.599
just noticing, and you know, you may start to feel

2358
08:24:46.040 --> 08:24:50.279
all the sense of tiredness, which may be the reason

2359
08:24:50.400 --> 08:24:58.119
of listening to this recording, because you like to let

2360
08:24:58.279 --> 08:25:09.840
go completely of everything thing and drift off into a nice, natural, calm,

2361
08:25:10.240 --> 08:25:25.439
relaxing sleep. So now we're going to focus on your forehead,

2362
08:25:29.360 --> 08:25:32.119
and if you choose, you can incorporate your eyes in

2363
08:25:32.279 --> 08:25:36.880
this focus as well. So your forehead and your eyes,

2364
08:25:39.000 --> 08:25:43.400
it's that whole area basically almost as if you were

2365
08:25:43.479 --> 08:25:47.439
wearing a mask, you know, like a I don't know,

2366
08:25:47.439 --> 08:25:52.919
a Batman mask or something, or I'm just trying to

2367
08:25:53.759 --> 08:25:55.840
sorrow or something, you know, the kind of mask that

2368
08:25:55.959 --> 08:25:58.759
covers your eyes but also covers quite a lot of

2369
08:25:58.799 --> 08:26:05.599
the forehead. I'm focusing on that area because that's the

2370
08:26:05.720 --> 08:26:10.119
area that we're now going to release tension, stress from

2371
08:26:10.159 --> 08:26:16.360
your mind, your brain, from your mind, and any tension

2372
08:26:16.439 --> 08:26:20.119
that you may have remain in your face, in your

2373
08:26:20.240 --> 08:26:25.959
neck and your jaw, in your eyes, your forehead, or

2374
08:26:26.080 --> 08:26:32.279
your scalp. So basically, any tension within your head area,

2375
08:26:32.959 --> 08:26:40.159
including your mind and your brain, that's going to be

2376
08:26:40.319 --> 08:26:48.680
released through your forehead and your eyes. As I count

2377
08:26:48.799 --> 08:28:14.959
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five,

2378
08:28:20.560 --> 08:28:50.200
war three one, Noticing as you scan your face, but jaw,

2379
08:28:50.759 --> 08:28:59.560
your eyes, the cheap bones, your ears, a forehead, your scalp,

2380
08:29:01.240 --> 08:29:05.520
your neck, back of your neck and front of your neck,

2381
08:29:06.439 --> 08:29:17.159
the side of your neck, and your throat. Noticing being

2382
08:29:17.240 --> 08:29:29.000
aware of the comfort increased, being relaxation, not just in

2383
08:29:29.080 --> 08:29:34.159
your head and neck and mind, also the rest of

2384
08:29:34.240 --> 08:29:44.479
your body. Just notice how loose and calm you film,

2385
08:29:45.520 --> 08:29:47.159
and how easily.

2386
08:29:48.880 --> 08:29:50.400
It is to just let go.

2387
08:29:53.240 --> 08:30:17.200
Completely, let go, completely, leap how easely. So what I'm

2388
08:30:17.200 --> 08:30:20.759
gonna do about is I wanted to focus.

2389
08:30:20.560 --> 08:30:28.520
On the top of your head. Are we going to allow.

2390
08:30:29.840 --> 08:30:38.279
Every last piece of tension or stress the mind be

2391
08:30:38.599 --> 08:30:44.040
lingering or hiding in your body or mind my head

2392
08:30:45.599 --> 08:30:50.639
to just be sucked out on the top of your

2393
08:30:50.759 --> 08:31:01.880
head and released to Yeah, what's sucked down into the clouds.

2394
08:31:04.439 --> 08:31:09.360
Imagine a big cloud above your head. It was like

2395
08:31:09.479 --> 08:31:15.599
a whirlpool. It's is gonna suck that tension out the

2396
08:31:15.759 --> 08:31:20.439
top of your head, just take it away.

2397
08:31:22.240 --> 08:31:22.720
Good.

2398
08:31:25.680 --> 08:31:29.439
Your focus. Imagine an opening on the top of your

2399
08:31:29.520 --> 08:31:36.080
head with that tension and stress and any remaining issues,

2400
08:31:36.279 --> 08:31:40.040
maybe worries of concerns that are no use to you.

2401
08:31:40.240 --> 08:31:44.000
Now you can all be sucked down at the top

2402
08:31:44.040 --> 08:31:44.840
of your head.

2403
08:31:46.319 --> 08:31:52.279
You've taken away. As I count down again, I'm twenty

2404
08:31:52.720 --> 08:32:33.040
down to work now twenty nineteen, eighteen, seventeen, sixteen fifty

2405
08:32:38.439 --> 08:33:41.439
fourteeneen twelve even, ten, nine, eight, seven, six, five four

2406
08:33:45.639 --> 08:34:22.439
three one breath. Noticing how you feel, how relaxed and calm,

2407
08:34:24.439 --> 08:34:36.520
you physically and mentally feel right now, how be peaceful

2408
08:34:38.639 --> 08:34:45.360
your mind feels. It feels so nice to just let go,

2409
08:34:47.639 --> 08:34:56.919
to give yourself some space to breathe easily, to think calmly,

2410
08:35:02.040 --> 08:35:07.159
just to take a break from all that pointless worry

2411
08:35:07.400 --> 08:35:12.599
and concerns about things that you don't need to think

2412
08:35:12.680 --> 08:35:23.520
about right now, because this is your time to let go.

2413
08:35:24.880 --> 08:35:34.639
This is your space to enjoy feeling deeply relaxed, peaceful

2414
08:35:34.799 --> 08:35:42.080
in your mind, relaxed in your body. They can feel

2415
08:35:42.639 --> 08:35:52.439
so good, so nice to just not have to do anything,

2416
08:35:54.759 --> 08:36:03.680
to be able to really enjoy that serenity that comes

2417
08:36:05.200 --> 08:36:11.319
of letting go completely, that peacefulness that comes with.

2418
08:36:18.080 --> 08:36:19.400
Being in this.

2419
08:36:21.240 --> 08:36:31.319
Peaceful space. And you can keep this sense of calmness

2420
08:36:32.159 --> 08:36:43.240
for as long as you choose. If you choose to

2421
08:36:43.520 --> 08:36:50.720
drift off into a deep, healing, natural sleep, then you

2422
08:36:50.840 --> 08:37:02.360
can do that. It's completely up to you, and you

2423
08:37:02.479 --> 08:37:07.080
can keep this feeling of calmness physically and in your

2424
08:37:07.159 --> 08:37:15.200
mind for as long as you choose to feel completely relaxed,

2425
08:37:20.919 --> 08:37:29.680
completely relax And I'd like you to make up your

2426
08:37:29.919 --> 08:37:42.560
mind that you're going to relax, and I want to

2427
08:37:42.680 --> 08:37:46.080
explore that with you. What it feels like when you

2428
08:37:46.240 --> 08:37:55.279
actually decide that you're going to relax, not forcing yourself,

2429
08:37:55.439 --> 08:38:01.599
but giving yourself that guess it is a command, really,

2430
08:38:01.680 --> 08:38:08.599
isn't it. When you're telling yourself relax in a gentle

2431
08:38:08.720 --> 08:38:15.759
but firm way that only you can really tell yourself

2432
08:38:16.200 --> 08:38:19.040
in that way. You can't really have someone else saying

2433
08:38:19.080 --> 08:38:23.959
to you and now it relax, relax, you know, and

2434
08:38:25.159 --> 08:38:27.400
it needs to be gentle, But you can't. Someone else

2435
08:38:27.479 --> 08:38:35.560
can't really have the same the same kind of influence

2436
08:38:36.720 --> 08:38:44.880
or power that you have over your own physicality, over

2437
08:38:45.080 --> 08:38:54.279
how you feel, because when you say it to yourself,

2438
08:38:55.560 --> 08:39:02.560
it means more. It's personal, and your brain and your

2439
08:39:03.000 --> 08:39:07.680
unconscious mind and your body listens to what you say.

2440
08:39:10.000 --> 08:39:13.439
So for example, we'll test it out and do a

2441
08:39:13.479 --> 08:39:17.439
little test, a few little tests along the way, and

2442
08:39:17.599 --> 08:39:22.560
you can get more of an idea of the force,

2443
08:39:23.520 --> 08:39:30.240
a positive force that you can have in creating a

2444
08:39:30.439 --> 08:39:34.360
sense of comfort and relaxation in your body and your

2445
08:39:34.439 --> 08:39:43.759
mind quite quickly just by you telling yourself to relax.

2446
08:39:48.439 --> 08:39:52.040
So I'm going to start by let's focus on your hands.

2447
08:39:55.720 --> 08:39:57.880
So focus on your hands and just tell your hands

2448
08:39:58.279 --> 08:40:04.799
to relax, just say relax. As you focus on your hands.

2449
08:40:07.080 --> 08:40:11.639
You could say my hands are relaxed, or I want

2450
08:40:11.680 --> 08:40:16.000
my hands to relax. I think if you actually do

2451
08:40:16.080 --> 08:40:24.119
it directly by focusing and imagining that your hands can

2452
08:40:24.360 --> 08:40:27.000
hear what you're saying, you know, like they've got little ears,

2453
08:40:27.759 --> 08:40:32.880
which is a little weird. So talking to your hands

2454
08:40:33.639 --> 08:41:02.479
and just say relax nodicin how your hands start to relax. Now,

2455
08:41:02.639 --> 08:41:05.840
focus on your eyes and tell your eyes to relax.

2456
08:41:07.040 --> 08:41:11.680
You just say in the same word relax and find

2457
08:41:11.759 --> 08:41:19.400
the right tone for you. You know, I might say relax,

2458
08:41:20.080 --> 08:41:28.200
but you you might say relax or relax. You know,

2459
08:41:28.520 --> 08:41:34.159
you might say it differently to yourself, and that's important

2460
08:41:35.040 --> 08:41:41.119
for you to gauge what feels right for you. To

2461
08:41:41.360 --> 08:41:46.520
just tell your eyes to relax, whilst focusing on your eyes,

2462
08:41:47.040 --> 08:41:51.759
your eyelids, the muscles around your eyes, your eyebrows, and

2463
08:41:52.000 --> 08:42:27.479
just tell your eyes directly relax now. Now, I just

2464
08:42:27.599 --> 08:42:37.880
did that myself. And sometimes you may feel that you

2465
08:42:38.080 --> 08:42:43.520
need a bit more time for the different parts to relax,

2466
08:42:44.360 --> 08:42:48.200
you know, because I start talking again and maybe that

2467
08:42:48.439 --> 08:42:52.040
part hasn't relaxed fully. But what will happen is that

2468
08:42:52.040 --> 08:42:54.720
it will just continue to relax even though I'm talking

2469
08:42:56.319 --> 08:43:02.119
and that's happened with my eyes. Something else I noticed

2470
08:43:02.240 --> 08:43:06.880
is when I started focusing on my eyes, that actually

2471
08:43:07.639 --> 08:43:10.479
almost became they got worse before they got better in

2472
08:43:10.560 --> 08:43:14.400
a way. So I felt a degree of tension growing

2473
08:43:14.479 --> 08:43:20.159
in my eyes and then disappearing. So I think what

2474
08:43:20.360 --> 08:43:24.880
that was really was just me becoming more aware of

2475
08:43:25.240 --> 08:43:30.439
the tension that was already there that I wasn't. I

2476
08:43:30.599 --> 08:43:35.799
wasn't focused on it before, so I wasn't really acknowledging

2477
08:43:35.880 --> 08:43:52.880
it or really conscious to those feelings. Yeah, my eyes

2478
08:43:53.240 --> 08:43:56.759
still continuing to relax, as well as my hands. Actually,

2479
08:44:00.240 --> 08:44:05.639
my hands have got a certain kind of energy, like

2480
08:44:05.880 --> 08:44:11.040
not buzzing, but I can kind of feel a degree

2481
08:44:11.080 --> 08:44:17.000
of energy in my hands. Maybe that's where the tension

2482
08:44:17.159 --> 08:44:29.119
is being released. Maybe that's causing that. The next part,

2483
08:44:29.240 --> 08:44:31.400
I think we should focus on the back of the neck.

2484
08:44:32.080 --> 08:44:37.279
That's the part was quite often or for me, holds tension.

2485
08:44:37.319 --> 08:44:40.119
I don't know about for yourself, but I think it's

2486
08:44:40.200 --> 08:44:46.520
quite a standard place where tension is sometimes held. So,

2487
08:44:48.680 --> 08:44:51.799
and I'm doing exactly what you're doing as you do

2488
08:44:51.919 --> 08:44:55.439
it as well, so I'm telling my body parts to

2489
08:44:55.599 --> 08:44:58.520
relax as well. So if you tell your neck at

2490
08:44:58.560 --> 08:45:01.119
the back of your neck, focus on the back of

2491
08:45:01.159 --> 08:45:08.159
your neck, and just say relax in your own words,

2492
08:45:08.360 --> 08:45:11.439
in your own tone, in your own voice. You can

2493
08:45:11.560 --> 08:45:13.400
say out loud, or you can just say it to

2494
08:45:13.479 --> 08:45:19.680
yourself internally. But you're focusing, and you're saying it literally

2495
08:45:20.119 --> 08:45:23.400
to the back of your neck, as if the back

2496
08:45:23.439 --> 08:45:30.200
of your neck can actually hear what you're saying. So

2497
08:45:30.360 --> 08:45:33.840
do that now, Just say relax to the back of

2498
08:45:33.880 --> 08:45:36.279
your neck, and I'll do the same.

2499
08:46:15.080 --> 08:46:15.200
Now.

2500
08:46:15.279 --> 08:46:20.319
What I noticed, and you may have had similar thing is,

2501
08:46:21.119 --> 08:46:23.680
even though I was focusing on the back of my neck,

2502
08:46:28.720 --> 08:46:35.560
other parts started to I don't know, show themselves to me,

2503
08:46:35.840 --> 08:46:38.840
or maybe because they want to be relaxed as well.

2504
08:46:38.959 --> 08:46:43.360
But I started noticing the feelings in my shoulders, a

2505
08:46:43.479 --> 08:46:49.240
tension in my shoulders and in my upper back. Whether

2506
08:46:49.319 --> 08:46:55.000
that was because my back of my neck was saying, well,

2507
08:46:55.000 --> 08:46:59.880
I'm pretty much okay. It's the other parts to need attention,

2508
08:47:06.400 --> 08:47:08.520
but my low of my back of my neck is

2509
08:47:08.599 --> 08:47:12.720
still relaxing. But I just became more aware of other

2510
08:47:12.880 --> 08:47:20.599
parts that needed attention. Now, this might happen and it's not.

2511
08:47:22.200 --> 08:47:24.720
It doesn't mean that it's going wrong. It just means

2512
08:47:25.560 --> 08:47:31.599
you're being notified with more places that also want to

2513
08:47:31.680 --> 08:47:38.759
feel relaxed. So I'm going to focus on my upper back.

2514
08:47:40.080 --> 08:47:43.799
So you can do the same, even if you don't

2515
08:47:43.919 --> 08:47:48.840
have any feelings of tension that are obvious in your

2516
08:47:48.959 --> 08:47:52.959
upper back, if you just focus on your back and

2517
08:47:55.479 --> 08:48:00.319
the whole area from the shoulder blades down to the

2518
08:48:00.400 --> 08:48:04.599
middle of your back and your spine. And with me,

2519
08:48:04.720 --> 08:48:12.799
it's all the shoulder placed more. Yeah, that's the parts

2520
08:48:12.840 --> 08:48:13.560
that are really.

2521
08:48:15.439 --> 08:48:17.159
Sort of given me.

2522
08:48:18.840 --> 08:48:19.560
The God.

2523
08:48:21.119 --> 08:48:22.880
That it needs relaxing. The sounds.

2524
08:48:22.959 --> 08:48:23.560
Gonna ask that.

2525
08:48:23.720 --> 08:48:27.040
Part to relax, and you can do the same. Now,

2526
08:48:38.240 --> 08:48:54.159
relax up the back. There's something strange happened there, and

2527
08:48:54.319 --> 08:48:56.759
this often happens.

2528
08:48:56.799 --> 08:48:57.720
I've been doing this for.

2529
08:49:00.639 --> 08:49:07.360
Sixteen years or something, and often I'm one'm surprised, but

2530
08:49:08.080 --> 08:49:14.479
amazed really that there can be a feeling. So when

2531
08:49:14.520 --> 08:49:17.840
I was focusing on the back of my neck, my

2532
08:49:17.959 --> 08:49:22.720
upper back was starting to feel quite stressed and in

2533
08:49:22.919 --> 08:49:28.439
need of attention. As soon as I started talking to

2534
08:49:28.599 --> 08:49:33.240
you about my upper back and talking about, you know,

2535
08:49:33.759 --> 08:49:38.639
getting ready to ask the upper back to relax, my

2536
08:49:38.959 --> 08:49:44.599
back already started to relax. It's almost as if it

2537
08:49:44.720 --> 08:49:55.000
doesn't need to hear the words, just needs attention, just

2538
08:49:55.200 --> 08:50:07.639
needs to be noticed. That is something that often happens

2539
08:50:08.080 --> 08:50:15.279
in this type of situation is when you start to

2540
08:50:15.439 --> 08:50:20.439
relax a couple of parts of your body, as we've

2541
08:50:20.520 --> 08:50:26.720
done with our hands, our eyes and eyelids, and.

2542
08:50:26.959 --> 08:50:35.840
Now back of the neck, top of the back, up the.

2543
08:50:35.880 --> 08:50:40.759
Back, the rest of the body seems to just take

2544
08:50:40.959 --> 08:50:50.400
notice and decide in its own way to start relaxing.

2545
08:50:52.200 --> 08:50:57.639
Other parts of your body start to just become looser.

2546
08:51:02.360 --> 08:51:05.159
I suppose it's kind of like a bit of an avalanche.

2547
08:51:05.360 --> 08:51:10.400
You know, the little ball starts rolling before you know it.

2548
08:51:10.560 --> 08:51:13.799
The whole of your body is completely relaxed and can't

2549
08:51:22.919 --> 08:51:30.560
And if you focus on your face, you focus on

2550
08:51:30.639 --> 08:51:39.279
your eyes, your eyelids, your eyebrows, and the muscles around

2551
08:51:39.360 --> 08:51:48.880
your eyes. Maybe you start to notice that your forehead

2552
08:51:49.200 --> 08:51:53.840
is more relaxed than it was. Maybe your face is

2553
08:51:53.919 --> 08:52:00.639
more relaxed. I would say, my entire face is a

2554
08:52:00.720 --> 08:52:14.080
lot more relaxed than it was. So you're going to

2555
08:52:14.159 --> 08:52:20.400
focus now on your shoulders again, just like before.

2556
08:52:21.759 --> 08:52:22.439
Just tell your.

2557
08:52:22.400 --> 08:52:26.279
Shoulders and you can do them individity. You can do

2558
08:52:26.400 --> 08:52:30.439
the right shoulder and left shoulder. I just generally do

2559
08:52:30.639 --> 08:52:35.360
both at the same time, and just tell your shoulders

2560
08:52:35.599 --> 08:52:39.560
as you focus on them in your mind, focus on

2561
08:52:39.680 --> 08:52:44.680
that how they feel. Maybe you can see them in

2562
08:52:44.799 --> 08:53:32.520
your mind's eye. Just tell your shoulders to relax as

2563
08:53:32.639 --> 08:53:48.759
nice as they relax. But I didn't notice, especially with

2564
08:53:48.919 --> 08:53:56.720
my back, is the connection between the different parts, the

2565
08:53:56.880 --> 08:54:06.840
back of shoulders, the neck being all connected and being

2566
08:54:07.000 --> 08:54:13.479
such a large part of your body, it's always hard

2567
08:54:13.599 --> 08:54:21.880
to separate them from each other. And my lower back

2568
08:54:22.000 --> 08:54:23.720
is starting to relax on its own.

2569
08:54:29.919 --> 08:54:30.840
Maybe I'm going.

2570
08:54:30.720 --> 08:54:36.759
Too slow and that could be an issue because we

2571
08:54:36.880 --> 08:54:42.919
all go at different speeds. And the idea of the

2572
08:54:43.000 --> 08:54:45.799
beginning of this recording was for you to be able

2573
08:54:45.880 --> 08:55:01.639
to just say to yourself, relax about focusing on any

2574
08:55:01.880 --> 08:55:07.279
particular part of your body. Because when you know that,

2575
08:55:08.200 --> 08:55:20.400
telling your hands to relax and your hand relax, you

2576
08:55:20.520 --> 08:55:27.319
tell your eyelids and your eyes and muscles around your

2577
08:55:27.479 --> 08:55:42.400
eyes and your eyebrows to relax and they relax. You

2578
08:55:42.639 --> 08:55:54.880
tell the back of your neck to relax and it relaxes.

2579
08:56:02.880 --> 08:56:22.599
You tell your upper back to relax, and they relaxes.

2580
08:56:30.319 --> 08:57:09.520
You tell your shoulders to relax, they relax. When you

2581
08:57:09.639 --> 08:57:14.360
told your hands to relax, they relaxed, and they continued

2582
08:57:16.159 --> 08:57:27.680
to relax. When you told your eyelids, the muscles around

2583
08:57:27.720 --> 08:57:38.880
your eyes, your eyebrows, to relax, they relaxed and continue

2584
08:57:40.520 --> 08:57:49.279
to relax. When you told the back of your neck,

2585
08:57:50.639 --> 08:57:56.400
focused on the back of your neck and told it

2586
08:57:56.560 --> 08:58:16.119
to relax, it relaxed and continued to relax. And you

2587
08:58:16.240 --> 08:58:26.360
told your upper back to relax, be relaxed and continued

2588
08:58:28.880 --> 08:58:42.680
to relax. That's with your shoulders. You told your shoulders

2589
08:58:42.759 --> 08:58:56.119
to relax, and your shoulders relaxed and continued to relax.

2590
08:59:01.759 --> 08:59:06.720
And it's not just that, it's.

2591
08:59:09.400 --> 08:59:13.840
That the rest of your body has also been listening,

2592
08:59:15.520 --> 08:59:18.439
and their relaxation has been spreading.

2593
08:59:20.599 --> 08:59:21.279
So from your.

2594
08:59:21.200 --> 08:59:29.159
Eyes, the relaxation spread to your forehead, around your face.

2595
08:59:29.119 --> 08:59:42.119
Into your skin, into your jaw, into.

2596
08:59:42.000 --> 08:59:46.360
The fronts and sides of your neck, all way down

2597
08:59:46.520 --> 08:59:59.439
your chest and stomach. Your relaxed hands and shoulders meet

2598
08:59:59.560 --> 09:00:09.919
up through your arms, relaxing forearms, your up arms, elbows,

2599
09:00:10.040 --> 09:00:29.319
your wrists, letting you lower back your hips, but excroy

2600
09:00:31.240 --> 09:00:40.200
or just start to relax and continue even comfort spreading

2601
09:00:40.319 --> 09:00:41.599
through your legs.

2602
09:00:46.400 --> 09:00:48.599
All the way down to your.

2603
09:00:48.560 --> 09:00:57.959
Ankles, the tops of your feet, the sight of your

2604
09:00:58.080 --> 09:01:11.080
feet in the bottoms of your feet, relaxing into your toes,

2605
09:01:14.880 --> 09:01:39.720
each tone relaxing, come please. And as your body relaxes more,

2606
09:01:40.279 --> 09:02:06.599
your mind becomes slower, peaceful, to the point where if

2607
09:02:06.919 --> 09:02:18.840
you choose to fall asleep, you can easily do that

2608
09:02:24.520 --> 09:02:34.560
easy drift the way because there's nothing going on in

2609
09:02:34.639 --> 09:02:55.599
your mind. Your brain is peaceful, your body continues to rise.

2610
09:03:19.439 --> 09:03:25.479
And with that connection between your body relaxing, the word

2611
09:03:26.799 --> 09:03:39.240
do you say to yourself relax means that you don't

2612
09:03:39.520 --> 09:03:45.919
need to focus on just one part. You can just

2613
09:03:46.159 --> 09:03:59.080
focus on your entire body, saying the powerful word.

2614
09:04:03.040 --> 09:04:14.240
Who likes. And there's.

2615
09:04:16.080 --> 09:04:35.240
Those familiar sensations of comfort spreading throughout your body, listening

2616
09:04:35.560 --> 09:04:40.279
and calming and healing.

2617
09:04:43.840 --> 09:04:55.279
Every part to your body healing morelaxed.

2618
09:05:09.919 --> 09:05:13.680
So all we need to do from now on is just.

2619
09:05:15.520 --> 09:05:36.720
Tell yourself, relax, sir, eating completely, come for the boy,

2620
09:05:37.319 --> 09:05:50.880
come so relaxed.

2621
09:05:54.439 --> 09:07:20.239
Starting now with number twenty nineteen, eighteen, seventeen, sixteen fifty fourty.

2622
09:07:50.239 --> 09:09:38.279
Thirty wells.

2623
09:12:50.720 --> 09:13:47.400
Eight us.

2624
09:14:06.760 --> 09:21:04.559
Us sissie.

2625
09:18:10.599 --> 09:20:03.319
Us one two get down from ten to one ten

2626
09:20:05.279 --> 09:20:15.879
nine eight, seven, six, five.

2627
09:20:17.919 --> 09:20:21.680
Four three.

2628
09:20:24.279 --> 09:20:36.319
Two one. And maybe that was a bit too quick

2629
09:20:36.919 --> 09:20:40.800
in order to relax. Maybe it's a bit too fast

2630
09:20:41.120 --> 09:20:49.919
for you to notice the calming of your body, maybe

2631
09:20:50.760 --> 09:20:54.599
even a little bit of pressure. They're like, you're counting

2632
09:20:54.720 --> 09:20:57.000
down from ten to one, what do you expect me

2633
09:20:57.120 --> 09:21:01.959
to do? Man, expect me to stick go floppy just

2634
09:21:02.040 --> 09:21:03.720
because you're counting down.

2635
09:21:07.839 --> 09:21:08.000
Too.

2636
09:21:09.040 --> 09:21:12.319
If you try it again, but this time, I go

2637
09:21:12.400 --> 09:21:19.480
a bit slower this time, and you focus on the

2638
09:21:19.639 --> 09:21:23.760
whole of your body before we focus on your legs,

2639
09:21:26.199 --> 09:21:35.360
just notice how your body does start to feel more

2640
09:21:35.800 --> 09:22:43.440
relaxed with every number that I count down ten nine, eight, seven, six, five, four, three.

2641
09:22:56.639 --> 09:23:34.360
Two one, And just notice how how you feel generally,

2642
09:23:34.800 --> 09:23:35.839
how your body feels.

2643
09:23:42.519 --> 09:23:50.800
It's not necessarily even about counting down from ten to one.

2644
09:23:53.760 --> 09:24:01.400
It's that space that you have, that body space between

2645
09:24:06.959 --> 09:24:22.319
being active physically or mentally, just sitting or lying down

2646
09:24:22.519 --> 09:24:27.480
and just being there, not doing anything, not saying anything,

2647
09:24:27.680 --> 09:24:34.239
nor needing to think about anything. So it opens up

2648
09:24:34.279 --> 09:24:38.760
a space, you know, a bit of a space, a gap.

2649
09:24:45.000 --> 09:24:48.559
And the more I cam down from the tent of one,

2650
09:24:49.720 --> 09:24:57.800
the bigger that gap becomes. So there's that gap of calmness,

2651
09:24:59.239 --> 09:25:14.160
of comfort, relaxation. It's a nice feeling, yeah, And it

2652
09:25:14.480 --> 09:25:26.360
moves those stresses or discomforts physically or emotionally, moves them away.

2653
09:25:33.120 --> 09:25:34.120
Allows you.

2654
09:25:36.800 --> 09:25:37.319
To just.

2655
09:25:40.319 --> 09:25:47.040
Slow down. Someone to count again from ten down to one,

2656
09:25:47.480 --> 09:25:57.680
and notice that gap widening, the gap. And as it widens,

2657
09:25:57.760 --> 09:26:04.120
it's almost like the stress and attention falls into the gap.

2658
09:26:17.599 --> 09:26:29.559
It gives you that distance. That's space. Now ten.

2659
09:26:33.919 --> 09:26:38.519
Nine six.

2660
09:26:42.879 --> 09:28:30.919
Eight seven six, five four three two one. And how

2661
09:28:31.000 --> 09:28:34.800
does your body feel.

2662
09:28:36.760 --> 09:28:36.919
Now?

2663
09:28:49.639 --> 09:29:01.599
Can you notice the do you feeling calmer? Are you

2664
09:29:01.879 --> 09:29:30.279
feeling more relaxed as we now focus on your legs,

2665
09:29:32.000 --> 09:29:52.440
just your legs. We're just gonna start with focusing on

2666
09:29:52.919 --> 09:30:12.040
your thighs. Of course, it's not the most exciting thing

2667
09:30:12.199 --> 09:30:18.760
to be doing, because I'm sure like most of your

2668
09:30:18.800 --> 09:30:31.239
body is not not going on right now. Just focusing

2669
09:30:31.879 --> 09:30:37.480
on the whole of your thighs, the tops of your thighs,

2670
09:30:38.279 --> 09:30:43.599
the sides of your fires the bottoms of your thighs,

2671
09:30:45.080 --> 09:30:50.559
your outer thighs, and your inner thighs. Basically the whole

2672
09:30:50.639 --> 09:30:58.120
of your thigh that leads into your hip and it

2673
09:30:58.279 --> 09:31:08.959
goes down to your knee joints. Now, this is a

2674
09:31:09.040 --> 09:31:17.440
big area. It's a very heavy area. It's very strong,

2675
09:31:18.720 --> 09:31:23.680
probably the strongest muscles in your body or in your thighs.

2676
09:31:33.879 --> 09:31:40.120
But I don't think we perhaps will give enough attention

2677
09:31:41.559 --> 09:31:54.919
to our thighs. Perhaps we don't acknowledge how important our

2678
09:31:55.160 --> 09:32:15.319
thighs are to our lives, how much they actually do

2679
09:32:15.519 --> 09:32:29.360
for us all through our lives. And it may seem

2680
09:32:29.559 --> 09:32:30.599
sound really weird, but.

2681
09:32:33.480 --> 09:32:34.839
I think that all of our.

2682
09:32:34.760 --> 09:32:45.639
Body parts, especially our thighs, need some TLC, a bit

2683
09:32:45.680 --> 09:33:02.440
of love shown, a bit of acknowledgement, thank you, gratitude

2684
09:33:05.440 --> 09:33:14.239
for what our thighs do for us. And I know

2685
09:33:14.400 --> 09:33:20.440
this may sound a bit strange. Maybe you think, why

2686
09:33:20.519 --> 09:33:23.199
am I surely how I should be out in the

2687
09:33:23.319 --> 09:33:31.839
garden hugging a tree or something. Wow, it's hard to

2688
09:33:31.919 --> 09:33:35.120
set a microphone up on a tree. That's why I'm

2689
09:33:35.160 --> 09:33:38.000
doing this indoors. Otherwise I would be outside hugging a tree.

2690
09:33:39.160 --> 09:33:47.959
Now I can't see the television from the tree. If

2691
09:33:48.000 --> 09:33:53.400
you move down to your knees gain such an important part.

2692
09:33:57.680 --> 09:34:02.760
And I think we don't necessarily I'll speak for myself here,

2693
09:34:05.239 --> 09:34:10.360
I don't necessarily appreciate all that my needs do for

2694
09:34:10.480 --> 09:34:16.319
me until I have a problem with my knee. It's

2695
09:34:16.360 --> 09:34:21.440
occasionally if I wor maybe I'll bash it or it's

2696
09:34:21.639 --> 09:34:28.120
aching for some reason. It's then that I realize how

2697
09:34:28.319 --> 09:34:32.199
much it does. You know, the benefit of being able

2698
09:34:32.279 --> 09:34:40.800
to use my legs without any kind of physical discomfort

2699
09:34:42.440 --> 09:34:49.480
is a beautiful thing that's possibly not appreciated until it's

2700
09:34:50.080 --> 09:34:59.480
temporarily removed. You know that's comfort. But as you focus

2701
09:34:59.559 --> 09:35:07.440
on your knee, regardless of how your knees feel, you

2702
09:35:07.519 --> 09:35:13.400
can have that sense of gratitude and love to your

2703
09:35:13.440 --> 09:35:26.080
knees for all that they do for you, and you

2704
09:35:26.160 --> 09:35:30.599
can still have that attention on your thighs. Maybe notice

2705
09:35:30.680 --> 09:35:40.120
how your thighs feel, Maybe notice that they are relaxing

2706
09:35:42.760 --> 09:35:55.839
more deeply as you focus now on the bottoms of

2707
09:35:55.919 --> 09:36:00.760
your legs, your shins, and your calf muscles, the bones

2708
09:36:01.800 --> 09:36:08.400
between your knees and your feet incorporates, and the course

2709
09:36:08.519 --> 09:36:19.120
your ankles so important. Can you know, anyone that's had

2710
09:36:20.000 --> 09:36:25.440
even like the slightest sprain of an ankle knows how

2711
09:36:27.120 --> 09:36:37.440
how much we take our ankles for granted. And it's

2712
09:36:37.519 --> 09:36:39.599
kind of strange in a way when you think that.

2713
09:36:42.160 --> 09:36:46.120
You know, logically, our wrists are a lot thinner than

2714
09:36:46.239 --> 09:36:50.319
the rest of our arms, which is okay, it doesn't

2715
09:36:50.879 --> 09:36:53.919
I can't see any problem with that, because we're just

2716
09:36:54.040 --> 09:37:01.760
picking stuff up our ankles so much dinner then the

2717
09:37:01.839 --> 09:37:12.080
rest of our legs, and from a physics perspective or

2718
09:37:12.279 --> 09:37:16.400
logical even it doesn't really make sense that all this

2719
09:37:16.680 --> 09:37:25.480
weight would ultimately be resting on your ankles then leading

2720
09:37:25.559 --> 09:37:38.480
to your feet at thin area, thin bone. Yeah, it

2721
09:37:38.680 --> 09:37:44.559
does so much great work. Supports us, supports our body

2722
09:37:45.839 --> 09:37:56.319
for a lifetime, helps us to balance, helps you to

2723
09:38:00.319 --> 09:38:09.559
get around and be mobile. And there's the calf muscles.

2724
09:38:09.599 --> 09:38:17.199
Of course, when I was younger, I couldn't see the

2725
09:38:17.279 --> 09:38:22.360
point in calf muscles. Didn't seem to do anything. Okay,

2726
09:38:23.480 --> 09:38:27.040
if I walked around on tiptoes, then my calf muscles

2727
09:38:27.080 --> 09:38:30.599
get some work. But of course that's not true. The

2728
09:38:30.720 --> 09:38:35.080
calf muscles are being used whenever we use our legs

2729
09:38:40.720 --> 09:38:53.319
and your shins there to protect your lower legs, shaped

2730
09:38:53.400 --> 09:38:58.080
in a way almost as a protector for the bone,

2731
09:39:05.680 --> 09:39:17.800
leading of course to your ankles and your feet. We're

2732
09:39:17.839 --> 09:39:19.760
not going to focus on your feet. We're just going

2733
09:39:19.839 --> 09:39:26.120
to focus on the legs. And I realize, and now

2734
09:39:26.160 --> 09:39:30.720
that I've mentioned your feet, you probably focuses on them anyway,

2735
09:39:31.279 --> 09:39:33.839
So maybe I should focus on your feet a little bit.

2736
09:39:37.879 --> 09:39:42.319
You can have them in your awareness the same as

2737
09:39:42.400 --> 09:39:45.319
you have your thighs in your awareness.

2738
09:39:46.160 --> 09:39:47.360
Even though we haven't.

2739
09:39:47.199 --> 09:39:52.959
Been focusing on your thighs a few minutes, we've been

2740
09:39:53.000 --> 09:40:07.440
focusing on your ankles, there's still that sensation of comfort

2741
09:40:10.160 --> 09:40:22.080
in your thighs, and there's that movement of energy because

2742
09:40:22.120 --> 09:40:29.080
the thighs hold lots of different sensations. Of course, there's

2743
09:40:29.160 --> 09:40:33.879
the muscles, the big strong muscles that we have in

2744
09:40:34.000 --> 09:40:47.800
our thighs, but the skin on the outside of the thighs,

2745
09:40:48.839 --> 09:40:53.519
as in the outside of all of our body, can

2746
09:40:53.599 --> 09:41:04.959
be very sensitive, sensitive to the touch, sensitive to temperature,

2747
09:41:11.519 --> 09:41:19.040
and inside your thighs the bones, there's the muscle, there's

2748
09:41:19.080 --> 09:41:24.199
the blood, vessels, the arch trees, all this stuff that's

2749
09:41:24.440 --> 09:41:33.239
inside your thighs. I guess sometimes it'd be nice if

2750
09:41:33.279 --> 09:41:38.120
you could actually put your fingers inside your thighs and

2751
09:41:38.199 --> 09:41:43.239
a message. So if you can message on the outside,

2752
09:41:43.480 --> 09:41:46.400
of course, but to be able to get deep into

2753
09:41:46.480 --> 09:41:51.959
the muscles, to be able to just message inside your thighs,

2754
09:41:52.800 --> 09:42:01.239
message in the bones of your leg, message in or

2755
09:42:01.319 --> 09:42:11.800
the veins, and just gently healing your thighs, and you

2756
09:42:11.919 --> 09:42:19.160
could move down messaging inside your knees. Just message in

2757
09:42:19.279 --> 09:42:26.599
those bones, but with healing fingertips, spreading that healing energy

2758
09:42:27.400 --> 09:42:37.120
deep into the choice of your knees. Of course, there's

2759
09:42:37.160 --> 09:42:41.040
the back of your your knee, you know, the inside

2760
09:42:41.239 --> 09:42:47.400
crease where your knee is. It's a really sensitive area,

2761
09:42:49.360 --> 09:42:54.040
really feels very nice when you stroke it. That might

2762
09:42:54.160 --> 09:42:58.319
be because it's an area that's not really touched very often.

2763
09:43:00.360 --> 09:43:07.199
It's almost like a hidden part a crease in your legs.

2764
09:43:07.319 --> 09:43:14.360
It's almost it's like a part that has a sensitivity,

2765
09:43:14.440 --> 09:43:24.879
which is a little bit different. Of course, it's protected

2766
09:43:25.000 --> 09:43:36.199
by your legs. So you can imagine putting your fingers

2767
09:43:36.400 --> 09:43:46.400
into that crease in your legs, folding between your legs,

2768
09:43:47.120 --> 09:43:51.720
you can just message with your fingertips. Imagine your fingertips

2769
09:43:51.839 --> 09:44:02.319
going inside massage in the muscle tissue. You can of

2770
09:44:02.440 --> 09:44:09.519
course field the bones of your knees, healing through your fingertips,

2771
09:44:16.959 --> 09:44:22.239
and then as you go down to your half muscles,

2772
09:44:22.680 --> 09:44:24.360
and that's the part I'd like to be able to

2773
09:44:25.199 --> 09:44:32.559
really put my fingertips deep inside my half muscles, massage

2774
09:44:32.639 --> 09:44:41.720
in every single tissue of that muscle, healing every part,

2775
09:44:47.680 --> 09:44:53.760
and then doing the same for my shins massage in

2776
09:44:54.639 --> 09:45:02.360
gently stroking the bones, gently stroking them, heaving a loving way,

2777
09:45:03.639 --> 09:45:10.440
because they deserve to be treated as the precious bones.

2778
09:45:10.120 --> 09:45:10.599
That they are.

2779
09:45:11.959 --> 09:45:15.199
Because our legs are so precious as in all the

2780
09:45:15.279 --> 09:45:20.639
other parts of our body, the more precious of any

2781
09:45:20.800 --> 09:45:36.080
jure on the planet. When you start to think about

2782
09:45:39.480 --> 09:45:48.319
the legs in this way, it can change your perspective.

2783
09:45:51.040 --> 09:45:56.800
It might sound a bit a bit silly to start

2784
09:45:56.879 --> 09:46:03.519
with the idea of having love for your legs. Show

2785
09:46:03.559 --> 09:46:10.959
an appreciation for your thighs, want them to be able

2786
09:46:11.000 --> 09:46:18.160
to put your hands in your thighs, the massage the

2787
09:46:18.360 --> 09:46:24.199
muscles and the bones, and to get your fingers deep

2788
09:46:24.319 --> 09:46:28.120
in there, releasing all tension.

2789
09:46:31.000 --> 09:46:32.000
Just to show.

2790
09:46:33.559 --> 09:46:34.839
How much you care.

2791
09:46:37.959 --> 09:46:40.919
About your legs, how much.

2792
09:46:40.879 --> 09:46:44.440
You care for what your legs do for you.

2793
09:46:46.040 --> 09:46:58.199
Regularly, your knee, your calves, your ankles, the strength of

2794
09:46:58.279 --> 09:47:06.360
your ankles, considering how thin they are compared to the

2795
09:47:06.480 --> 09:47:14.160
rest of your legs, especially your thighs. Yet this so strong,

2796
09:47:15.680 --> 09:47:30.120
so flexible, absolutely amazing things. Your ankles are truly a

2797
09:47:30.279 --> 09:47:41.080
gift because of what they do for you, supporting all

2798
09:47:41.319 --> 09:47:48.199
that weight, regardless of how what weight you are, even

2799
09:47:48.239 --> 09:47:52.839
if you're only ate stones. There's still a lot of

2800
09:47:53.000 --> 09:47:55.120
weight for these little ankles.

2801
09:47:58.760 --> 09:48:01.040
Now I'm a lot heavy then eight sting.

2802
09:48:02.440 --> 09:48:11.559
Double duck. Yet my ankles support my body all the time,

2803
09:48:15.440 --> 09:48:18.319
or they do give off a sigh of relief when

2804
09:48:18.360 --> 09:48:23.559
I sit down, as in fact, my whole legs though

2805
09:48:27.120 --> 09:48:32.559
my feet feet also go real my toes clap.

2806
09:48:33.760 --> 09:48:34.480
I'm so happy.

2807
09:48:54.279 --> 09:49:03.480
Your legs really are amazing. Yeah, I know, but talking

2808
09:49:03.519 --> 09:49:09.839
about talking about your legs is probably possibly one of

2809
09:49:09.919 --> 09:49:14.199
the most most boring things I've ever heard anyone say.

2810
09:49:15.120 --> 09:49:22.599
Possibly or boring or not, Everything I said is true.

2811
09:49:25.040 --> 09:49:39.879
Your legs are amazing. Your legs deserve not just respect,

2812
09:49:45.720 --> 09:49:47.480
they deserve to relax.

2813
09:49:48.879 --> 09:49:49.239
Deeply.

2814
09:49:56.559 --> 09:49:59.879
They deserve to take some time out of the day

2815
09:50:02.120 --> 09:50:30.839
to just let go completely. Your legs really can relax.

2816
09:50:38.480 --> 09:50:42.559
And because the legs are so such a most you know,

2817
09:50:42.839 --> 09:50:48.760
very important part of your body, and you relax your legs,

2818
09:50:48.879 --> 09:50:56.080
the rest of your body also naturally follows in that

2819
09:51:00.040 --> 09:51:10.639
any of comfort. I can feel it in my hips.

2820
09:51:12.040 --> 09:51:18.639
My hips feel really loose, and also.

2821
09:51:18.480 --> 09:51:23.199
My light back as well. My lighter back really.

2822
09:51:23.639 --> 09:51:28.239
Feels it feels stretched, even though I'm just sitting in

2823
09:51:28.360 --> 09:51:34.400
a chair and there's no stretching as far as I'm

2824
09:51:34.400 --> 09:51:37.319
aware that I'm doing, but it's almost as if the

2825
09:51:37.440 --> 09:51:41.360
muscles are just relaxed so much that there is a

2826
09:51:41.559 --> 09:52:06.199
natural stretch as the tension has reduced a lot. And

2827
09:52:06.319 --> 09:52:09.839
I'm now going to count down from ten downs one.

2828
09:52:14.040 --> 09:52:14.639
And you can.

2829
09:52:14.639 --> 09:52:40.279
Continue to fill wonderfully relaxed ten nine, eight, seven, six.

2830
09:52:43.080 --> 09:52:48.519
Five, four.

2831
09:52:51.680 --> 09:53:16.440
Three two. Why relaxed? So I'm just going to count

2832
09:53:16.519 --> 09:53:21.559
down and fire down to one. And as a countdown,

2833
09:53:22.839 --> 09:53:27.599
if you just focus on the numbers, just the numbers

2834
09:53:29.279 --> 09:53:38.239
counting down, and notice how you feel in this moment

2835
09:53:40.000 --> 09:53:44.400
as you hear the numbers counting down, knowing that those

2836
09:53:44.559 --> 09:53:57.639
numbers counting down represent you feeling calmer, not just in

2837
09:53:57.720 --> 09:54:06.080
your body, but also relaxing in mind. You just notice

2838
09:54:06.120 --> 09:54:12.160
how you feel. There's nothing to do, it's nothing to say,

2839
09:54:12.800 --> 09:54:20.919
there's nothing to think about. Starting with number five,