May 10, 2025

(music) (10 hours) Decisions, Decisions, Decisions | LMBYTS #1350 | 10th May 2025

(music) (10 hours) Decisions, Decisions, Decisions | LMBYTS #1350 | 10th May 2025
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name is

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Jason Newland. This is let me boy you to sleep.

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Please only listen when you can safety close your eyes.

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It is the tenth of May twenty twenty five. It's

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four forty six pm in the afternoon. It's been a

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glorious weather day really has. The birdies are happy in

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the trees. Well, I assume they're happy. I mean, I

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don't know if they make different sounds, if they're miserable.

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They might be having a really bad day. I don't know,

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but I like to think they're happy.

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Tweeting along what else. Just let you know.

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I do have a Facebook group called Jason Newland's Boring Group,

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which is on this on Facebook.

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I got two hundred and nineteen people on there now.

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It's very popular, you know.

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It's I do worry sometimes that the queue I get

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a bit too long, but it's okay at the moment,

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you know, people wanting to join, and like, it's just

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there's always that like concern that I'm going to wake

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up and just like have all these requests I'm going

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to have to look at and say, oh, yeah, what happened.

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Yet though, I've also got YouTube channel at Jason Newland.

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Oh yeah, I posted an old video from two thy

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twelve onto my Jason Newland's boring group on Facebook and

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the picture quality is really bad, but it's.

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Quite a funny video.

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It's called in Brackett's old video and then poo out

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a different pooh out a difficult person twenty twelve and

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it's got a picture of me smiling. I actually laugh

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while I'm doing it. It's just a silly video, but

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it's yeah, you might want to have a look at it.

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It's also on my YouTube channel. You can just search

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for it. I've got two and a half thousand videos

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on there nowadays, though I'm mainly focusing on just uploading

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podcast episodes as opposed to filming videos. And what else

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is there to say? My YouTube channel weren't my my website.

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I am continuously.

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I'm looking.

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I want to put in my details, and I've put

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my website and I'm actually typed in website. So my website,

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I'll continuously making little changes to try and make it

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a bit better, a bit user friendly, mildly more useful.

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All my recordings are on there. I've got a section

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for podcasts, playlists, contact form, link to the Facebook group,

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the YouTube channel, click a link to PayPal, and then

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I've got a link to the Let Me boy this Sleep.

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I've just put it l mbyts as a review page.

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Podcast apps, So if you want to search where I

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am on Apple Podcasts or SoundCloud or wherever, I've got

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one for Q and A Friday which takes you to

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the Q and a Friday page where not only can

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you see all the latest recordings, stream or download, play

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or download.

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You could also ask me a question.

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At the top of that page. I've got another page

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for requested recordings, which you can ask me basically a form.

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It's all the latest bas it's all my requested recordings

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on there as well, which you can stream and download.

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But also there's a form that you can fill in

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if you want. I've got a Deep Sleep whisper hypnosis one.

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Why hasn't barked all day? And now it's barking? Hear that?

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And now we've got I put the three main.

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Maybe not the three main ones, but the two main

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podcasts that I think people generally listen. So I've got

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Apple Podcasts. I'm on it. All my podcasts on Apple

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Podcasts except Q and a Friday Spotify. All of my

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podcasts are on Spotify, so they're also in the menu

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the latest the latest flame is last week or the

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first of the second and mail or whatever it was.

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Because now the tenth I deleted my SoundCloud accounts thinking

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it was the right thing to do, And part of

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the reason is because just financially I've got it's a

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bit of a weird one.

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They've changed me.

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Over to a different payment scheme, which means I'm gonna

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have to go between now and pretty much a month

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without any further money until I get paid. So I

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was trying to think ahead, like, okay, what can I

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cut costs? But to be fair, only I've only saved

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myself twenty pound a month by getting rid of the

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SoundCloud so it wasn't really much much financial benefit. And

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then I had quite a few people contact me where's

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your soundclad on? So I managed to reinstate the main

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SoundCloud account, which is SoundCloud dot com Hypnosis with music,

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and I've actually got a new image on there now,

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so I'm.

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Very excited about. I don't know why.

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All it could do is actually make people for like no,

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not no, it's mine now, but hypnosis for.

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Pass I just put it back to what it was.

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Should I should I just put it back to what

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it was? I don't know. And then I've got.

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So that that was what I was good. I mean

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when I uploaded that in the first few days, the

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first day, so I uploaded it on the eighth, the seventh,

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I kind of managed to get it back online one

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hundred and ninety five plays, the next day, five hundred

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and sixty two plays, and then three hundred and seventeen

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in to day forty three.

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So it's I don't know what's happened that.

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Then it's weird because on this one so hypnosis for

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Sleeping Deeply Jason Newland, I thought i'd put like a

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banner and a different picture this year. You can see

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it SoundCloud because it's got a SoundCloud image.

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Anyway.

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There's four seven hundred and eighty seven tracks on there.

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I got twenty nine followers, so but that wasn't enough.

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Then I've got people saying, where's the where's the other one?

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Where's it?

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Let me boy to sleep? And I was struggling to

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get that back. I really was, because it was SoundCloud

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just seemed to be making it more complicated. They said, well,

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you got to send it from the SoundCloud your SoundCloud

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account email. But when I tried to do that, it said,

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there's no response to this email address that you're sending it.

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God sending it to the same email address that they

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were told telling me to reply to. In the end,

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I managed to figure it out and I got my

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let Me Boy to Sleep back yesterday, and I've got

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one thousand, six hundred and ninety tracks on there, sixty

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five followers.

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And it's all up to date now.

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So I've uploaded all the latest recordings to both of

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those SoundCloud podcasts, which is good because it took a

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while to be fair where seconds.

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Mm hmmmm mm hmmmmmmmm.

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Right, I'm just going to see what the stats are

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on this one oh a bit better, so let me

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boards Sleep. I managed to get it up on the

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ninth of May, which would be yesterday five hundred and

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twenty three plays and today two hundred and eighty six plays.

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So yeah, I normally get between the two between the two,

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well between the three between like Spreaker and sound Okay.

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On Soundclad, I normally get around two hundred and fifty

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five hundred between the two of them, sometimes a lot more,

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sometimes like a few thousand, but generally on an average day.

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I mean, I can work this out the last thirty

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days six thousand, five hundred and eighty eight. So what's

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that one, two, three, I was going to count the

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days in Okay, so it's a bit more than what

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I said.

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So it's a little bit more.

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So I'm averaging three to four hundred a day, plus

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I miss one, two, three, three days out three and

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a half days out.

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Right, so it varies. But I don't know six and

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a half thousand in thirty days. I don't know what

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that works out at.

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A thousand day. One hundred day would be three thousand,

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w wasn't it?

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Yeah, But they're bearing the when I missed three. So

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if I go the last okay, if I do a.

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Custom range, I'm sure everyone's excited about the answer to

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this question. Let's have a look at April April, right,

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the whole of April confirm eighty four hundred and thirty five. Okay,

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so it's quite that's the biggest day that was in April,

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but the lowest day was ninety two, so it just

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it variates, really, But we're looking eight so it's eight grand,

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eight thousand, so I don't know. Three hundred just under

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three hundred a day, so between five and six hundred,

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maybe seven hundred a day for the SoundCloud and Spreaker

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I get.

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I don't know.

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I was kind of giving you an idea because I

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know everyone's really interested in stats and now you can't

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get enough of it. So doing April okay? Is it May?

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It's April, isn't it okay? So last month was April.

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I got fifty three thousand, one hundred and sixty nine.

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Last month, I had a couple of really this is

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on Spreaker. Throughout my other podcasts, I had a couple

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of really bad days. So the worst day was six

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hundred and three, The second worst day was seven hundred

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and fifty six, No. Seven hundred and fifteen, third worst

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seven hundred and fifty six, and the fourth was seven

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hundred and ninety eight. But the best day was four thousand,

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two hundred east the four thousand, three hundred and four,

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and the second best was three thousand, six hundred and

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twenty and then three thousand and sixty four, the third best,

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fourth best two hundred two, eight hundred and twenty two.

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And then two thousand, five hundred and twenty, which was

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the eleventh, So twenty third of April four thousand, three

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hundred and four, that was the best day of the month.

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So it's kind of hard to work it out.

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I mean, I would say between spriaker and its SoundCloud.

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Looking average of.

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Two and a half, between two and three thousand a day,

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I suppose between the two of them. It's just it's

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a difficult one to work out, really, to be honest

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with you, because if I go back to the other podcast,

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so if I sign out of the I signed into

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the main podcast for Spreaker, it might be it might

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be it might loud, it might be less, but I think.

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Is more.

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Madan now okay, oh blah, okay, right, w to me

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to do a little test, do a little test to

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make sure that I'm who I asked say, I am not.

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Anyone's going to actually pretend to be me, right, So

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I do the last thirty days. Bearing in mind there

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was two days off eight thousand, six hundred and nineteen

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on spreaker on SoundCloud.

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What was it on the other one? Was there around

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the same was it? I don't know? So fifty fifty

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eight eighty eight sixteen thousand, fifty six sixty thousd. It's

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about sixty thousand a month.

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I suppose no more than that, isn't it fifty seventy

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About seventy thousand a month? I suppose sixteens Roughly, it's about.

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Seventy Roughly about seventy.

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Thousand downloads a month between the two between the three podcasts,

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or between the SoundCloud and Speaker, and the different podcasts

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have gone Speaker, so I still not a lot. Seventy thousand.

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It's not even a million a year. It's I'm not moaning,

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but I am moaning. On a let's face, I'm moaning.

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And if you look for the last since last June,

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what when I had my whole this is weird, okay,

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And I do wonder why I don't just go back.

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To doing this.

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Because I was getting so many more Why am I

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even with Spreaker. Honestly, I was getting so many more

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plays when I was on SoundCloud for all my podcasts,

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when I just had everything connected to my SoundCloud podcast,

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So you might think, yeah, yeah, BlimE me, you wouldn't

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believe it compared to what I'm getting now, It's almost

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I didn't realize how embarrassing it was. I'm a little embarrassed,

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I'll be honest, I am a little bit a little bit.

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So I had speaker, I had. I was on speaker

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for not the whole of twenty twenty four. So I

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do a custom range? Whoa twenty twenty fifteen?

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BlimE me?

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It started off twenty fifteen. I think it's because I've

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been I've been on SoundCloud for decades, to be fair.

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So yeah, so what two thousand, let's go for twenty

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twenty four? Twenty twenty four?

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Life is weird. It's like, I wonder why I started there.

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Perhaps it was just going back to when I started

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being on there twenty twenty four. So let's start one

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to confirm. Oh no, custom range twenty twenty four.

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To now. So let's see if this will give it

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to me? Will this give it me? There's no tenth

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for May really all time? Why can't I do that anyway?

240
00:19:14.519 --> 00:19:16.880
In June? So it's given me a year.

241
00:19:17.680 --> 00:19:22.240
Last June twenty twenty four, I had all my podcasts

242
00:19:22.440 --> 00:19:27.960
on Spreaker. I had basically I had all my podcasts

243
00:19:29.559 --> 00:19:31.400
focused on.

244
00:19:34.880 --> 00:19:35.319
Other than it.

245
00:19:35.440 --> 00:19:39.519
Let me boy, the sleep ones I had them more

246
00:19:39.559 --> 00:19:44.519
focused on the one Spreaker SoundCloud app, on the one

247
00:19:44.599 --> 00:19:52.720
SoundCloud account. And in June last year I had three

248
00:19:52.799 --> 00:19:56.279
hundred and eighty two thousand, eight hundred and twenty nine

249
00:19:56.400 --> 00:20:05.079
plays and July, see, I don't know when I started.

250
00:20:06.000 --> 00:20:10.079
When did I start? Last twelve months, when did I

251
00:20:10.119 --> 00:20:18.400
start having my podcasts on to Okay? It was September.

252
00:20:18.519 --> 00:20:28.279
I moved back to Spreaker. It was September, so admittedly

253
00:20:28.440 --> 00:20:32.000
that was a really good month. The next month, which

254
00:20:32.240 --> 00:20:37.599
was so July August. These are the two months and

255
00:20:37.640 --> 00:20:39.160
I was half in speaker.

256
00:20:40.839 --> 00:20:41.279
Wow.

257
00:20:42.359 --> 00:20:45.200
Yeah, one hundred and fifty, four hundred and forty four

258
00:20:45.240 --> 00:20:49.119
plays in July last year, one hundred and six, eight

259
00:20:49.200 --> 00:20:54.279
hundred and fifteen That was August. So these are like million,

260
00:20:55.279 --> 00:20:58.799
well over a million a year based on this, I

261
00:20:58.839 --> 00:21:05.640
mean for the whole that year, the last year, bearing

262
00:21:05.640 --> 00:21:13.799
in mind that I'm only getting but last month I

263
00:21:13.960 --> 00:21:18.519
got nine thousand, six hundred and sixty plays March nine

264
00:21:18.559 --> 00:21:23.000
thousand and seventy eight thousand, seven hundred and February ten,

265
00:21:23.440 --> 00:21:26.559
two hundred and twenty three, So it gives you know

266
00:21:26.799 --> 00:21:33.160
I wasn't getting but in October I was getting one

267
00:21:33.799 --> 00:21:39.799
thousand and five, one hundred and fifty seven thousand. I

268
00:21:39.880 --> 00:21:43.319
was still half half. That's what it was. In November,

269
00:21:43.480 --> 00:21:47.480
I completely changed all the way over and it went

270
00:21:47.559 --> 00:21:53.640
down halfway through. And yeah, December, December was busy anyway,

271
00:21:53.759 --> 00:21:58.000
So it's oh no, I think I went back again.

272
00:21:58.359 --> 00:22:02.400
I went half back. BlimE me, I'm going to change

273
00:22:02.440 --> 00:22:06.680
it all back to just going to SoundCloud. I might

274
00:22:06.720 --> 00:22:09.160
as well, might I mean, what what is the point

275
00:22:09.200 --> 00:22:14.759
in if I'm getting more listeners on SoundCloud? I posted

276
00:22:14.799 --> 00:22:18.599
my stuff on there, and all my stuff is posted

277
00:22:18.680 --> 00:22:29.799
on there anyway, what do you think? Any ideas, any ideas,

278
00:22:30.279 --> 00:22:38.759
any opinions, lah blah blah lah. It's just weird to

279
00:22:38.839 --> 00:22:42.559
look back and think, you know what this I was

280
00:22:42.640 --> 00:22:43.759
reaching more people before.

281
00:22:47.000 --> 00:22:56.359
I just I don't know. I like both three hundred

282
00:22:56.400 --> 00:22:58.839
and eighty two thousand. It wasn't just that.

283
00:23:00.240 --> 00:23:03.319
That's kind of bugged me a little bit. Is the

284
00:23:03.440 --> 00:23:06.039
amount of plays I've got on some of my recordings.

285
00:23:06.880 --> 00:23:10.759
So two nine hundred and ten plays my Q and

286
00:23:10.839 --> 00:23:17.240
A Friday one one three seven and one thousand, six

287
00:23:17.359 --> 00:23:22.440
hundred and forty one for another one, Let Me Boy Sleep.

288
00:23:24.200 --> 00:23:27.000
Two four hundred and fifty eight plays for another one

289
00:23:27.920 --> 00:23:32.400
let me boardly Sleep in August last year two thousand

290
00:23:32.400 --> 00:23:34.400
and five hundred and seventy seven for Q and a

291
00:23:34.599 --> 00:23:41.279
Friday nine hundred and forty one for Healing Thursday. The

292
00:23:41.440 --> 00:23:48.160
thing is right, I don't get individual recordings, don't get

293
00:23:48.240 --> 00:23:58.519
thousands of plays anymore when I'm on Speaker, which is

294
00:23:58.640 --> 00:24:02.200
making me wonder why am I on Speaker?

295
00:24:03.359 --> 00:24:05.079
You know what, I'm going to do this while I'm

296
00:24:05.119 --> 00:24:08.680
on the phone. I nearly said on the phone, I'm

297
00:24:08.720 --> 00:24:12.079
going to do this while I'm on the making this record,

298
00:24:12.119 --> 00:24:15.200
and I'm going to go through the process of making

299
00:24:15.319 --> 00:24:22.480
these changes. Now, I don't think I have to worry

300
00:24:22.599 --> 00:24:27.799
too much because first of all, I will change the

301
00:24:27.960 --> 00:24:35.799
feed so that the how many people realistically are actually

302
00:24:35.880 --> 00:24:40.240
going to speaker, you know, if you really look into it.

303
00:24:40.759 --> 00:24:41.960
Like really looking too it.

304
00:24:44.240 --> 00:24:48.039
So how many, even in the last thirty days, how

305
00:24:48.119 --> 00:24:54.599
many people have been listening directly on Speaker one hundred

306
00:24:54.640 --> 00:25:02.000
and seventy two compared to Apple Podcast four hundred forty,

307
00:25:02.640 --> 00:25:09.880
nine hundred and forty seven and Spotify on spreaker three

308
00:25:09.960 --> 00:25:13.079
hundred and two. Now, I know a lot more people

309
00:25:13.440 --> 00:25:17.519
listen to me on on Spotify than I can you know,

310
00:25:17.599 --> 00:25:20.400
because they listen to the SoundCloud.

311
00:25:20.440 --> 00:25:28.440
One oh, so.

312
00:25:30.359 --> 00:25:35.319
Let's go for the whole, the last twelve months. So

313
00:25:35.440 --> 00:25:38.880
two hundred and forty and twenty three that's what I got.

314
00:25:39.039 --> 00:25:49.720
Can you imagine twelve months? Admittedly, May, May, June, July, August,

315
00:25:50.960 --> 00:25:54.200
I didn't really have anything on spreaker, September a little bit,

316
00:25:54.400 --> 00:26:00.240
October little bit, then November properly, so it was kind

317
00:26:00.279 --> 00:26:04.519
of like half half in September and October. So we

318
00:26:04.599 --> 00:26:07.480
going one, two, three, four five. It's six months, really,

319
00:26:08.400 --> 00:26:12.920
but two hundred and forty thousand, it's four hundred. It's

320
00:26:12.960 --> 00:26:18.319
not even half a million a year. I was getting

321
00:26:18.359 --> 00:26:19.359
that in a month.

322
00:26:20.759 --> 00:26:24.200
Four years ago. And I'm not saying that in a

323
00:26:24.279 --> 00:26:28.480
bittery way. I'm just no, and that was bitter. Yeah,

324
00:26:28.480 --> 00:26:34.079
it wasn't sweet. I'm jealous of myself, That's what it is.

325
00:26:34.160 --> 00:26:38.640
I'm jealous of my older self. But in all fairness,

326
00:26:38.880 --> 00:26:39.960
I mean it's good to say that.

327
00:26:40.039 --> 00:26:43.200
I think it was during a period where people weren't

328
00:26:43.200 --> 00:26:47.559
allowed to lead their houses, so I kind of had

329
00:26:47.599 --> 00:26:51.799
a captive audience kind of back then. I had no

330
00:26:51.920 --> 00:26:59.119
idea how people found me, but they did. And I'm

331
00:26:59.160 --> 00:27:02.920
grateful rate forward that they did find me. The thing

332
00:27:03.079 --> 00:27:09.799
is this all because it's costing me fifty fifty fifty

333
00:27:09.920 --> 00:27:13.559
fifty fifty fifty fifty, what's it?

334
00:27:13.680 --> 00:27:21.359
What's the other fifty pound for? I might get rid

335
00:27:21.400 --> 00:27:23.519
of the website for a little while until I.

336
00:27:25.759 --> 00:27:28.119
Yeah, I might get I might close the website down

337
00:27:28.240 --> 00:27:30.039
until I get my finances sorted.

338
00:27:30.599 --> 00:27:33.440
So that'll be a that'll be a.

339
00:27:36.599 --> 00:27:38.960
I don't think the way it is. I mean, I

340
00:27:39.079 --> 00:27:45.599
don't get a lot of If this sounds chaotic and

341
00:27:46.240 --> 00:27:50.079
just need to just assure you that because it is. No,

342
00:27:50.279 --> 00:27:53.440
it's it's just I'm just thinking this. I'm just thinking

343
00:27:53.519 --> 00:27:56.640
out loud, that's all it is. I don't get a

344
00:27:56.759 --> 00:28:01.240
huge amount of people visiting my website, and should we

345
00:28:01.319 --> 00:28:06.519
go for the last month, the last twelve months? Okay,

346
00:28:08.680 --> 00:28:10.920
no one else in the world probably would tell you

347
00:28:11.039 --> 00:28:13.640
this stuff about their websites to try and make out

348
00:28:13.680 --> 00:28:19.519
well so popular. I get millions millions of viewers to

349
00:28:19.680 --> 00:28:23.079
my website and visits to my website every single minute.

350
00:28:24.079 --> 00:28:24.480
I don't.

351
00:28:25.880 --> 00:28:29.480
Although I was watching one of my old videos from

352
00:28:29.559 --> 00:28:35.039
two thousand and ten where I'm talking about getting a

353
00:28:35.119 --> 00:28:38.599
couple of hundred thousand visits to my website a year.

354
00:28:40.599 --> 00:28:42.960
So my website back then was way more popular than

355
00:28:43.000 --> 00:28:43.480
it is now.

356
00:28:45.720 --> 00:28:53.240
And I don't know why. Yeah, strange in it. So

357
00:28:53.480 --> 00:28:58.279
I must have been doing something something, well, something right.

358
00:28:59.640 --> 00:29:04.559
Even I would argue, not like fully argue. I wouldn't.

359
00:29:06.079 --> 00:29:08.799
I wouldn't stand up, you know, I wouldn't. Wouldn't be

360
00:29:08.839 --> 00:29:15.319
that that important to me. I wouldn't. Yeah, I wouldn't.

361
00:29:16.319 --> 00:29:21.039
I wouldn't argue. Really, I wouldn't argue. But I spent

362
00:29:21.119 --> 00:29:24.559
too much time on that talking about arguing.

363
00:29:24.599 --> 00:29:29.319
I wouldn't argue that I forgot what I wouldn't argue about.

364
00:29:31.880 --> 00:29:35.319
Oh well, I mean, so I've had one point four

365
00:29:35.599 --> 00:29:39.519
I've had two thousand total visits in the last twelve months.

366
00:29:40.839 --> 00:29:41.000
Now.

367
00:29:42.200 --> 00:29:52.599
Admittedly those last twelve months have been since January, oh

368
00:29:53.279 --> 00:29:56.359
pretty much since February, so it hasn't been The last

369
00:29:56.359 --> 00:29:58.880
twelve months has been March.

370
00:29:58.680 --> 00:30:04.359
April May through three months. So yeah, this is not

371
00:30:04.559 --> 00:30:06.000
really you know, I can't really.

372
00:30:07.680 --> 00:30:11.000
If I say ninety one days, yeah, that's kind of

373
00:30:11.039 --> 00:30:15.599
how long it's been. Three six ninety one, So two thousand.

374
00:30:18.920 --> 00:30:23.119
Views views pers visit, three views of the web of

375
00:30:23.240 --> 00:30:26.920
the pages per visit three three page views per visit.

376
00:30:27.880 --> 00:30:32.319
Total page views five point about six thousand page views,

377
00:30:35.200 --> 00:30:39.279
and the most popular visit is just the main page

378
00:30:41.319 --> 00:30:42.119
unique ex.

379
00:30:44.920 --> 00:30:50.319
Okay and ironically, which never used to be the case

380
00:30:50.599 --> 00:30:56.640
going back centuries, United Kingdom is the top list of

381
00:30:56.720 --> 00:31:00.519
people visiting my websites. So I've got five hundred seven

382
00:31:01.079 --> 00:31:07.920
according to this, five hundred and seven unique visitors and

383
00:31:08.920 --> 00:31:15.519
it's from the UK, four hundred and ninety unique visitors

384
00:31:15.640 --> 00:31:19.400
from United States, one hundred and twenty three from Australia,

385
00:31:20.000 --> 00:31:30.759
thirty from Switzerland, Canada twenty nine, Spain twenty So I'm

386
00:31:30.799 --> 00:31:38.640
thinking perhaps I should get rid of that website. Do

387
00:31:38.799 --> 00:31:39.680
I need a website?

388
00:31:40.720 --> 00:31:44.599
Really? Do I? I don't know. I thought it was

389
00:31:44.640 --> 00:31:48.640
good to have a website. Just maybe it's not needed.

390
00:31:50.279 --> 00:31:56.599
Right Ben Day, Ben's just posted a comment. This is

391
00:31:56.680 --> 00:32:00.240
from my Pooh had a difficult person video. Ben's as

392
00:32:00.279 --> 00:32:03.400
you look so different, l L you've aged well, Lad,

393
00:32:04.799 --> 00:32:07.119
you know what's weird because I mean it's not a

394
00:32:07.240 --> 00:32:11.000
clear picture because it's I'm basically at that time I

395
00:32:11.119 --> 00:32:13.960
was living in Okay, not a dungeon.

396
00:32:14.000 --> 00:32:17.880
Bob was underground. It was horrible. There was no light,

397
00:32:18.119 --> 00:32:21.000
no natural light coming in at all because it was

398
00:32:21.039 --> 00:32:23.000
below ground, so.

399
00:32:24.559 --> 00:32:25.000
It was.

400
00:32:27.240 --> 00:32:29.519
I had to have these lights on and the camera

401
00:32:29.720 --> 00:32:34.880
wasn't very good that back then. I mean it's still

402
00:32:34.960 --> 00:32:38.400
got probably got a few thousand views on YouTube at

403
00:32:38.440 --> 00:32:43.079
the time, but it was just Yeah, you can make

404
00:32:43.160 --> 00:32:46.480
out from the image or from the video that I

405
00:32:46.640 --> 00:32:52.480
have pretty much no gray hairs, or if I do have,

406
00:32:52.680 --> 00:32:58.319
it's minimal, like minimal, and I think it was more

407
00:32:58.440 --> 00:33:01.359
noticeable for me and I look at it is the

408
00:33:01.480 --> 00:33:07.279
lack of gray hairs in my beard and also smiling,

409
00:33:09.640 --> 00:33:14.759
and i've from the looks of it, are way less.

410
00:33:16.119 --> 00:33:20.000
I probably didn't, it's just the angle of it. But

411
00:33:20.920 --> 00:33:26.240
it's strange and young girl. When you think two thousand,

412
00:33:27.079 --> 00:33:31.559
this pic this poo a difficult person was twenty twelve,

413
00:33:31.680 --> 00:33:37.319
so that's thirteen years ago. It would have been shortly

414
00:33:37.400 --> 00:33:40.440
after I moved in there, so I probably was lighter

415
00:33:40.519 --> 00:33:43.440
because I put on I did put on a bit

416
00:33:43.480 --> 00:33:48.720
of weight. I think once I started taking medication. I

417
00:33:48.799 --> 00:33:53.039
think the in about twenty thirteen fourteen weather, I think

418
00:33:53.200 --> 00:33:58.319
my weight did go up a bit, which can apparently

419
00:33:58.400 --> 00:34:03.400
can happen. So yeah, I'm always looking for ways to

420
00:34:06.400 --> 00:34:09.119
not take responsibility if.

421
00:34:09.039 --> 00:34:19.159
It's all possible. Oh, yes, that's all. What should I do?

422
00:34:20.079 --> 00:34:24.400
You don't normally get to see me in this mode

423
00:34:24.519 --> 00:34:28.840
of So I'm doing this to try and the more

424
00:34:28.880 --> 00:34:31.440
people I reach, the more people I can help. That's

425
00:34:31.480 --> 00:34:34.280
the bottom line. It's not about anything else but that.

426
00:34:38.199 --> 00:34:43.599
Mm hm m hm.

427
00:34:46.360 --> 00:34:46.440
Hm.

428
00:34:47.320 --> 00:34:56.599
Okay, So what I'll do, here's here's the process. I

429
00:34:56.679 --> 00:35:02.000
can turn it back, but here's the process I'm going

430
00:35:02.079 --> 00:35:05.480
to do. And they'll both be running out the same

431
00:35:05.599 --> 00:35:07.280
time in a sense.

432
00:35:08.039 --> 00:35:08.559
In a sense.

433
00:35:09.239 --> 00:35:14.559
But what I need to do is settings. Where there settings.

434
00:35:17.280 --> 00:35:20.519
I don't want to delete my account, plan and billing info.

435
00:35:22.599 --> 00:35:26.639
So I'm basically on the anchormand.

436
00:35:26.119 --> 00:35:32.719
Before your before your subscription term expires, Speaker will regularly

437
00:35:33.119 --> 00:35:42.440
renew your plan. Will will regularly renew your plan, so

438
00:35:42.800 --> 00:35:50.159
I can cancel subscription. So it costs me fifty fifty

439
00:35:50.239 --> 00:35:51.239
dollars a month.

440
00:35:52.599 --> 00:35:57.480
At the moment, and that's with a fifty percent off

441
00:35:57.760 --> 00:35:58.679
discount code.

442
00:35:59.320 --> 00:36:14.719
So should be oh is it? No? What free one

443
00:36:14.840 --> 00:36:25.400
month for the anchor? Right? So why I'm on the

444
00:36:25.480 --> 00:36:33.840
anchor man pro right?

445
00:36:33.880 --> 00:36:39.239
Anyway, it's costing me fifty dollars a month for Speakers,

446
00:36:39.280 --> 00:36:44.440
So I'll do if I cancel a subscription, I understand

447
00:36:44.639 --> 00:36:48.239
I don't want to continue with my podcast anymore. Other

448
00:36:49.760 --> 00:36:52.280
if I just put can't afford it, maybe they'll give

449
00:36:52.360 --> 00:36:59.159
me a discount and cancel pro plan. So it cancels

450
00:36:59.199 --> 00:37:03.719
on June the second, So it's not really going to

451
00:37:03.760 --> 00:37:04.679
make a huge difference.

452
00:37:04.719 --> 00:37:05.559
But then.

453
00:37:07.239 --> 00:37:11.480
I'm not being blimey. I've been with them for so

454
00:37:12.239 --> 00:37:17.719
many thousands of years. I'll tell you when I first

455
00:37:17.760 --> 00:37:25.000
started with Speaker thirteenth of October twenty eighteen, and at

456
00:37:25.079 --> 00:37:28.719
the time I was paying five pounds ninety nine a month.

457
00:37:30.079 --> 00:37:36.920
Horace is here, Who are Horace? Who are Horace? Hello?

458
00:37:37.719 --> 00:37:44.000
Looked at me, Hello, Hello, Horace. Right's go on. He

459
00:37:44.199 --> 00:37:47.320
likes to just come and say loo and then he goes.

460
00:37:47.440 --> 00:37:53.400
He's been doing that for ten years. So I paid

461
00:37:53.480 --> 00:37:58.000
five ninety nine a month in October at twenty first

462
00:38:00.159 --> 00:38:00.719
canceled it.

463
00:38:02.119 --> 00:38:02.280
Huh.

464
00:38:03.719 --> 00:38:04.719
And then I went back.

465
00:38:07.199 --> 00:38:11.679
And I was paying thirteen ninety nine a month because

466
00:38:11.679 --> 00:38:15.719
I got a discount, And then I was paying twenty

467
00:38:15.800 --> 00:38:20.360
one ninety three a month in January nine, twenty nineteen.

468
00:38:21.039 --> 00:38:24.679
Then February twenty nineteen I was paying thirty four ninety

469
00:38:24.800 --> 00:38:36.639
nine a month, and then thirty four ninety nine. Yeah,

470
00:38:37.360 --> 00:38:41.800
so all the way through twenty nineteen, I was paying

471
00:38:42.360 --> 00:38:45.159
thirty four ninety nine a month, and then because I

472
00:38:45.239 --> 00:38:48.840
had so many recordings, I had to upgrade. So in

473
00:38:49.000 --> 00:38:54.920
August twenty nineteen, no, yeah, August twenty nineteen I started

474
00:38:54.960 --> 00:38:56.639
getting paid starting billion.

475
00:38:58.400 --> 00:38:58.559
Oh.

476
00:38:58.679 --> 00:39:01.880
No, I paid nineteen nine dollars for the customized mobile

477
00:39:02.000 --> 00:39:03.400
app for Android.

478
00:39:05.960 --> 00:39:06.159
Ooh.

479
00:39:08.280 --> 00:39:10.719
That was on the April first, August the FIR and

480
00:39:10.760 --> 00:39:15.960
then August fifteenth, my recurrent payment didn't go through because

481
00:39:15.960 --> 00:39:17.800
it was not enough money in my bank account. Oh,

482
00:39:19.039 --> 00:39:21.760
and then the next day it was in, so thirty

483
00:39:21.800 --> 00:39:27.079
four ninety nine, and it happened to same the next month,

484
00:39:29.639 --> 00:39:35.920
so twenty nineteen, thirty four ninety nine, October November.

485
00:39:37.320 --> 00:39:41.760
So November it went up to forty four pounds one pence.

486
00:39:43.079 --> 00:39:48.880
Then December it went up to seventy two dollars because

487
00:39:48.880 --> 00:39:54.800
of the increase in space I was using, really, so

488
00:39:55.079 --> 00:40:05.119
seventy two dollars through twoenty twenty, and then yeah, that

489
00:40:05.239 --> 00:40:06.559
was with a discount as well.

490
00:40:08.320 --> 00:40:12.440
And then from November twenty twenty, I was paying one

491
00:40:12.519 --> 00:40:16.639
hundred and twenty dollars a month, so my discount ran

492
00:40:16.679 --> 00:40:20.159
out so I was paying one hundred and twenty dollars

493
00:40:20.400 --> 00:40:23.119
all the way through twoenty twenty one.

494
00:40:26.719 --> 00:40:33.559
Wow BlimE me, and then so all the way through

495
00:40:33.639 --> 00:40:41.599
twenty twenty two, two thousand twenty three.

496
00:40:43.559 --> 00:40:58.400
Until okay. I canceled in November twenty twenty three, because

497
00:41:01.719 --> 00:41:06.280
I canceled an October twenty twenty three because they'd taken

498
00:41:06.400 --> 00:41:10.199
loads of my stuff off because it had music. And

499
00:41:10.320 --> 00:41:12.239
I went back and I canceled it again because I

500
00:41:12.320 --> 00:41:16.119
was just annoyed because they changed the rules again and

501
00:41:16.920 --> 00:41:19.719
first of all, it couldn't have loud long periods of music,

502
00:41:20.400 --> 00:41:25.559
then couldn't have any background music at all. Just they

503
00:41:25.679 --> 00:41:27.480
kept missing it up. So I went back on a

504
00:41:27.599 --> 00:41:33.360
lower plan ten pounds a month in February twenty twenty four,

505
00:41:41.440 --> 00:41:44.159
and then I ended up June twenty twenty four ten

506
00:41:44.280 --> 00:41:49.639
pounds ten dollars, August twenty twenty four, twenty dollars, September

507
00:41:49.719 --> 00:41:53.960
twenty twenty four to twenty dollars. I've got a discount,

508
00:41:54.920 --> 00:41:58.639
So I canceled it in October twenty twenty four, went

509
00:41:58.719 --> 00:42:01.599
back with a discount, got it down to fifteen dollars.

510
00:42:02.639 --> 00:42:07.119
Then I canceled again, and then I came back in

511
00:42:07.239 --> 00:42:13.320
December twenty dollars twenty twenty four, January twenty twenty five,

512
00:42:13.480 --> 00:42:23.880
twenty and February to twenty five dollars March twenty five

513
00:42:24.159 --> 00:42:28.840
April twenty five this year May twenty twenty five fifty.

514
00:42:29.880 --> 00:42:32.119
So I had to go up. I got Yeah, I've

515
00:42:32.119 --> 00:42:36.480
got fifty percent discountsis now it's fifty and now today

516
00:42:37.679 --> 00:42:50.199
it counceled. So what I might do get rid of

517
00:42:50.239 --> 00:42:52.440
the website for a while. Do I need the website?

518
00:42:52.599 --> 00:42:57.440
Is it important? Is it relevant? I do like the website,

519
00:42:59.000 --> 00:43:03.360
but at the same time, I don't know how how

520
00:43:03.519 --> 00:43:08.360
useful it is based on how many people visit. You know,

521
00:43:09.440 --> 00:43:13.400
you know what I mean. You know what I mean?

522
00:43:15.840 --> 00:43:21.760
Uh uh uh uh several. I's going to try and

523
00:43:21.880 --> 00:43:44.079
do something here, right, okay, So I'm going to do

524
00:43:46.119 --> 00:43:52.519
is do do do do do do do do do

525
00:43:52.840 --> 00:44:03.719
do do do do all files. I'll do it all

526
00:44:03.840 --> 00:44:12.199
right done. So here's my plan. I'm going to change over.

527
00:44:12.440 --> 00:44:19.760
So if I'm gonna delete the go to my okay plan.

528
00:44:20.360 --> 00:44:23.800
So what bill in It's cost me fifty five dollars

529
00:44:23.840 --> 00:44:28.159
a month. Four What I can do.

530
00:44:29.639 --> 00:44:36.639
What I can do actually is change change the plan.

531
00:44:37.960 --> 00:44:47.039
So what I do is one website, one one website

532
00:44:47.199 --> 00:44:50.360
and one podcast because at the moment, I've got one

533
00:44:50.400 --> 00:44:54.039
website with two hundred and fifty podcasts available because I

534
00:44:54.159 --> 00:45:00.159
was just putting all the different podcasts in and but

535
00:45:00.280 --> 00:45:04.559
this makes it a little bit easier. Maybe, so I'll

536
00:45:04.639 --> 00:45:07.079
just take the podcast off. Just have one podcast on

537
00:45:07.199 --> 00:45:09.360
there and the rest can.

538
00:45:13.519 --> 00:45:18.280
I don't know, I don't know. What do you think?

539
00:45:18.559 --> 00:45:24.159
I don't know. I'm a little bit, you know, a

540
00:45:24.239 --> 00:45:28.800
bit I don't know.

541
00:45:30.400 --> 00:45:37.239
So you could change it, change it. So you'll change

542
00:45:37.400 --> 00:45:42.559
your next payment zero June the second so day if

543
00:45:42.599 --> 00:45:45.840
I confirm, confirm, If you have too many podcasts to

544
00:45:45.920 --> 00:45:53.000
select this plan, remove some podcasts to continue, all right,

545
00:45:53.199 --> 00:45:58.079
So what I'll do is I'll have to delete all

546
00:45:58.119 --> 00:46:01.199
the podcasts only have one podcast.

547
00:46:04.079 --> 00:46:04.280
Hmm.

548
00:46:07.400 --> 00:46:10.119
I mean I only really need one podcast, but I

549
00:46:10.280 --> 00:46:14.199
might not really even need the website. Maybe I just

550
00:46:14.360 --> 00:46:20.519
cancel the website. Yeah, I should cancel a website. So

551
00:46:20.960 --> 00:46:26.880
what we do accounts and settings bill in bill in history.

552
00:46:29.320 --> 00:46:33.119
So I'm gonna have it before. But I started off

553
00:46:34.039 --> 00:46:38.599
this year for a pound January thirty of twenty twenty five.

554
00:46:40.159 --> 00:46:42.159
Gradually it went up and up and up and up

555
00:46:42.840 --> 00:46:47.360
and up and up and up and up, and it's

556
00:46:47.400 --> 00:46:53.239
gonna be it's now fifty five pound. I just had

557
00:46:53.280 --> 00:46:58.400
a phone call just then. A neighbor that's called me said,

558
00:47:00.079 --> 00:47:01.079
I've had a delivery.

559
00:47:02.599 --> 00:47:06.599
Yeah, wa are you telling me? But it's outside of

560
00:47:06.639 --> 00:47:12.960
the door. Yeah, Usually deliveries are usually left outside the door.

561
00:47:14.760 --> 00:47:16.320
Can you look after it for me?

562
00:47:17.239 --> 00:47:17.440
Said?

563
00:47:17.519 --> 00:47:17.559
No?

564
00:47:19.039 --> 00:47:19.199
Oh?

565
00:47:19.400 --> 00:47:24.920
Please? Said no, don't want to. Oh, you just collect

566
00:47:25.000 --> 00:47:28.159
it so no one steals it. I said no, I

567
00:47:28.239 --> 00:47:30.039
don't want to leave. I don't want to go outside.

568
00:47:30.480 --> 00:47:37.320
We're busy. Please be your best friend, I said, are

569
00:47:37.320 --> 00:47:41.480
you being serious? She said, what do you mean? I said,

570
00:47:41.480 --> 00:47:42.880
will you really be my best friend if I go

571
00:47:43.000 --> 00:47:49.199
and get it? Ah, Well, I don't understand what you mean. No,

572
00:47:49.519 --> 00:47:51.880
you said you'll be my best friend? Is that a

573
00:47:52.000 --> 00:47:52.719
phone commitment?

574
00:47:53.679 --> 00:47:56.960
Is that a genuine promise that you will actually be

575
00:47:57.119 --> 00:48:00.719
my best friend if I go and collect your package

576
00:48:01.159 --> 00:48:06.880
from the outside your flat, and you'll be in my

577
00:48:07.000 --> 00:48:10.840
life every every every day, and we'll talk about stuff

578
00:48:10.920 --> 00:48:14.920
and express feelings, and you know you'll support me and

579
00:48:14.920 --> 00:48:19.800
I'll support you. She said, forget about the package that

580
00:48:19.880 --> 00:48:21.079
I don't care someone steals it.

581
00:48:22.440 --> 00:48:23.119
And she hung up.

582
00:48:23.679 --> 00:48:35.159
So I think what I need to do first, So

583
00:48:35.280 --> 00:48:37.679
I get rid of Facebook. Not getting rid of Facebook,

584
00:48:37.679 --> 00:48:40.960
I'm just deleting it from my screen.

585
00:48:42.119 --> 00:48:51.280
And podcast page. If I get rid of that, right Apple.

586
00:48:51.639 --> 00:48:56.440
It's actually quite weird because she phoned just as I

587
00:48:56.639 --> 00:48:58.599
was picking up the phone to.

588
00:48:58.679 --> 00:49:03.119
Look at it. Because when I when I log.

589
00:49:03.039 --> 00:49:20.159
Into Apple Podcast, Apple Apple Podcast Connect. When I look

590
00:49:20.199 --> 00:49:25.519
into that, as well as signing in, it also sends

591
00:49:25.559 --> 00:49:31.320
a thing to my mobile phone, which.

592
00:49:31.159 --> 00:49:36.039
Is good really that it does that. I'll remember me

593
00:49:36.360 --> 00:49:52.760
continue with password. I got so many different passwords. Right.

594
00:49:54.960 --> 00:50:00.519
That was the noise of the phone to when people,

595
00:50:01.679 --> 00:50:04.199
I mean, hopefully doesn't happen anymore. I don't know. I'm

596
00:50:04.199 --> 00:50:05.920
not really around humans very often.

597
00:50:05.760 --> 00:50:05.840
But.

598
00:50:07.400 --> 00:50:10.000
They'd have that that noise or do do do do?

599
00:50:10.079 --> 00:50:13.360
Do do do do every time a text came through,

600
00:50:14.679 --> 00:50:21.920
and it'd be going on for hours constantly, not with me.

601
00:50:22.000 --> 00:50:26.639
It didn't. I can't allow it. I can't allow it.

602
00:50:27.519 --> 00:50:30.400
That's a new thing young allow it. So that's a

603
00:50:30.480 --> 00:50:31.000
new kind of.

604
00:50:32.639 --> 00:50:35.119
Phrase that apparently some younger people.

605
00:50:34.880 --> 00:50:42.519
Are saying allow it. What I said, I want a

606
00:50:42.559 --> 00:50:48.480
new bike. Allow it is okay? In what world does

607
00:50:48.519 --> 00:50:54.679
that work, right, So I'm now into the So this

608
00:50:54.880 --> 00:51:00.280
is podcast Connect, which is where all my Apple podcasts are.

609
00:51:01.239 --> 00:51:04.000
Bear in my mind, this is this is kind of

610
00:51:04.119 --> 00:51:13.360
the the gold place. All of my Apple podcast all

611
00:51:13.440 --> 00:51:18.280
of my podcasts on Apple are connected by an r

612
00:51:18.559 --> 00:51:21.639
SS feed. I will tell you what that means. It's

613
00:51:24.000 --> 00:51:28.119
it's what's it called. I know what it is. I

614
00:51:28.239 --> 00:51:28.920
know what it means.

615
00:51:30.159 --> 00:51:39.320
It's really simple sindification RSS, really simple syndification. So what

616
00:51:39.440 --> 00:51:43.400
it does is I guess what it says on the tin.

617
00:51:43.480 --> 00:51:46.119
I suppose if it had a tin and there was

618
00:51:46.159 --> 00:51:46.599
a label.

619
00:51:48.400 --> 00:51:55.400
It's really oh, there is So each podcast on my

620
00:51:55.559 --> 00:52:08.679
Speaker podcast is connected to the those ones. Now, Uh,

621
00:52:12.480 --> 00:52:15.239
what I could do is what I did before. But

622
00:52:15.320 --> 00:52:16.599
I don't know if I want to go back to

623
00:52:16.719 --> 00:52:24.119
doing that again just because I will get more views

624
00:52:24.800 --> 00:52:27.360
or more listens, which is kind of the point. Isn't

625
00:52:27.400 --> 00:52:31.559
it really to reach a larger audience for some reason?

626
00:52:32.000 --> 00:52:32.800
When I had.

627
00:52:34.159 --> 00:52:39.800
All my podcasts directed towards SoundCloud or all my podcasts

628
00:52:40.239 --> 00:52:45.199
were on SoundCloud and they were directed towards Podcasts Connect

629
00:52:46.360 --> 00:52:51.480
or Apple podcasts, it.

630
00:52:54.519 --> 00:52:59.960
Pretty much yeah, it kind of did the job.

631
00:53:01.639 --> 00:53:15.360
I don't know, I don't know, because technically I don't

632
00:53:15.440 --> 00:53:18.199
really need lots of podcasts. I should be able to

633
00:53:18.239 --> 00:53:19.679
get by which is one, shouldn't I.

634
00:53:21.199 --> 00:53:29.719
Really? But I tend to Perhaps I could have both,

635
00:53:31.559 --> 00:53:35.599
have both, but at the same time I have one

636
00:53:36.480 --> 00:53:41.000
that's not working. Is it okay? Unless I had this SoundCloud?

637
00:53:47.800 --> 00:53:49.880
He was making weird noises. Just then I thought, is

638
00:53:49.920 --> 00:53:54.840
he okay? He's cleaning himself and he was just temporarily

639
00:53:54.920 --> 00:53:58.880
looking up trying to snatch her trying to buy a fly.

640
00:54:00.159 --> 00:54:02.000
He doesn't get moddered up between the fly and is

641
00:54:02.119 --> 00:54:04.960
the bits he's cleaning, Otherwise it's going to be a

642
00:54:05.079 --> 00:54:06.559
vet visit.

643
00:54:10.719 --> 00:54:11.760
How did this happen?

644
00:54:11.840 --> 00:54:17.760
Mister new Land vin his daddy, Well, he was cleaning

645
00:54:17.840 --> 00:54:23.840
himself and there was a fly who has been hunting

646
00:54:23.920 --> 00:54:28.800
for about two days now, and he kept jumping up

647
00:54:28.840 --> 00:54:30.920
to catch the fly and then going back to lick himself,

648
00:54:33.000 --> 00:54:38.159
and then he forgot which one he was doing. Maybe

649
00:54:38.199 --> 00:54:42.559
the fly landed on the area that he was cleaning, possibly,

650
00:54:44.280 --> 00:54:52.320
and that's how he became a eunuch. So I could

651
00:54:52.800 --> 00:54:53.199
I could have?

652
00:54:53.239 --> 00:54:56.239
Could have? Could have? Could shall I? Shall?

653
00:54:56.280 --> 00:54:59.960
I just make the jump and go back to get

654
00:55:00.000 --> 00:55:04.559
and three hundred thousand downloads a month.

655
00:55:04.960 --> 00:55:05.960
Instead of the.

656
00:55:07.719 --> 00:55:13.280
Seventy that I get. Now, Yeah, it makes sense, doesn't

657
00:55:13.320 --> 00:55:16.039
it really makes sense.

658
00:55:19.159 --> 00:55:25.639
It's a weird one. It's hard to kind of, I

659
00:55:25.719 --> 00:55:28.039
don't know. I don't know.

660
00:55:28.199 --> 00:55:32.119
So let's have a look. What is the settings? Where's

661
00:55:32.280 --> 00:55:34.519
the contents? The RSS feed?

662
00:55:34.760 --> 00:55:35.280
There is.

663
00:55:38.480 --> 00:55:43.960
So I can literally change every single one except anything

664
00:55:44.039 --> 00:55:47.000
connected to let me board a sleep, what they let

665
00:55:47.079 --> 00:55:50.280
me boyd to sleep once they will be on the

666
00:55:50.400 --> 00:55:54.440
let Me boys Sleep. Everything else will be on the

667
00:55:54.679 --> 00:56:01.320
hypnosis A sleeping deeply because that's where that's where everything is.

668
00:56:01.400 --> 00:56:10.400
Really Yeah, and then I suppose I could maybe try

669
00:56:10.440 --> 00:56:17.519
and get the Speaker one down reduce the reduce.

670
00:56:22.360 --> 00:56:31.000
M hmm, yeah, I don't know, right, let's do it anyway,

671
00:56:31.079 --> 00:56:37.440
see what happens. This show does not contain third party content,

672
00:56:39.559 --> 00:56:40.679
so which is true.

673
00:56:42.119 --> 00:56:50.239
So let's go. But the problem is mm hmmmm mmm

674
00:56:50.320 --> 00:57:02.599
mm hmmm. Yeah, I don't want to. That's the problem.

675
00:57:03.639 --> 00:57:10.559
I just don't want to because at the moment I'm

676
00:57:10.679 --> 00:57:14.440
using Speaker, I'm using their music, their background music for

677
00:57:14.639 --> 00:57:19.000
my podcasts, which means I have to change the music

678
00:57:19.119 --> 00:57:28.519
I use. I put and I've put a lot of

679
00:57:29.159 --> 00:57:32.519
hours into the website as well, so for that to

680
00:57:32.599 --> 00:57:45.239
go m hm, So really, let me just have a look.

681
00:57:47.719 --> 00:57:51.119
So I don't even know unique.

682
00:58:00.960 --> 00:58:03.559
I suppose I could just I could go back to

683
00:58:03.760 --> 00:58:13.039
using Kevin McLeod music and could do that again, go

684
00:58:13.239 --> 00:58:16.800
back to that. I think I saved them. I hope

685
00:58:16.800 --> 00:58:21.440
I haven't deleted them. Players don't say I deleted No,

686
00:58:22.440 --> 00:58:25.199
I don't want to have deleted them. I don't know

687
00:58:25.280 --> 00:58:26.280
why I am doing this.

688
00:58:30.920 --> 00:58:31.440
What's this.

689
00:58:33.440 --> 00:58:36.960
Highly threatened rare bird of prey spotted near where I live?

690
00:58:39.039 --> 00:58:42.480
I mentioned that the other week, didn't I didn't I work,

691
00:58:42.519 --> 00:58:47.440
didn't I mention that I've seen too not just won

692
00:58:47.519 --> 00:58:56.159
theer's too? Oh doesn't it very big? A rare red

693
00:58:56.280 --> 00:58:59.000
footed folcon has set a ripples senter of ripple of

694
00:58:59.079 --> 00:59:06.199
excitement through birdwatcher's community after being spotted locally. The sleek,

695
00:59:06.400 --> 00:59:12.199
dark winged raptor was photographed by Essex bird watcher Thomas

696
00:59:12.320 --> 00:59:17.840
Harris after being spotted this year. The majestic bird was

697
00:59:18.000 --> 00:59:23.559
uplisted from near threatened to vulnerable on the IUCN Red

698
00:59:23.639 --> 00:59:29.719
List of Threatened specks. Species native to Eastern Europe and

699
00:59:30.000 --> 00:59:35.760
Central Azure, red footed falcons are extremely rare visitors to

700
00:59:35.840 --> 00:59:43.159
the UK, making any sighting an extraordinary event, especially in spring.

701
00:59:44.440 --> 00:59:52.639
With their flight, gray plumage, red legs and underpants, underparts

702
00:59:53.719 --> 01:00:00.199
and agile flight males are especially eye catching. It's a

703
01:00:00.239 --> 01:00:04.079
bit sexist. They are smaller than kestrels but share a

704
01:00:04.199 --> 01:00:10.960
similar fluttering hunting style, often hovering or swooping for insects

705
01:00:11.360 --> 01:00:16.719
in mid air. Photographer Thomas Harris, who captured the falcon

706
01:00:16.840 --> 01:00:21.239
on camera, said, we are very lucky to have the

707
01:00:21.360 --> 01:00:25.719
spurrowed nearerby. This was a female and they are typically

708
01:00:25.880 --> 01:00:31.840
found in Eastern Europe and Azure and spent. They spend

709
01:00:31.920 --> 01:00:35.800
a winter in Africa. Esch a bird I've been wanting

710
01:00:35.880 --> 01:00:39.760
to see for many years, so I am all the

711
01:00:39.880 --> 01:00:41.880
moon to finally see one.

712
01:00:43.119 --> 01:00:43.280
Oh.

713
01:00:44.119 --> 01:00:51.519
Red footed falcons are listed as one listed as Red

714
01:00:51.880 --> 01:00:57.280
footed falcons are listed as of con conservation are listed

715
01:00:57.400 --> 01:01:00.880
as of conservation and concern across Europe. I don't know

716
01:01:00.880 --> 01:01:05.880
if that sentence works for me. With natural habitats converted

717
01:01:05.960 --> 01:01:12.639
to agricultural fields, pesticides, poisoning, blah blah blah, so number

718
01:01:12.719 --> 01:01:18.159
of suitable feeding and breeding sites are dwindling, and he

719
01:01:18.360 --> 01:01:22.119
has the last word. Mister Webbs's name. They are extremely

720
01:01:22.400 --> 01:01:28.719
rare visitors to the UK. And I'm so happy, can't

721
01:01:28.760 --> 01:01:35.199
you tell that way? I am dancing? So yeah. One

722
01:01:35.280 --> 01:01:41.039
of the city's oldest companies may retire after a hundred,

723
01:01:41.880 --> 01:01:49.199
one hundred and eighty years. It's a decorating center or

724
01:01:49.280 --> 01:01:52.239
building center decorating one hundred and eighty years that have

725
01:01:52.400 --> 01:01:58.960
building firms one hundred and eighty years ago. I thought

726
01:01:58.960 --> 01:02:05.320
we all lived in ditches and like wigwams and stuff.

727
01:02:09.920 --> 01:02:11.960
No imagine they had tent shops. But I don't know.

728
01:02:15.239 --> 01:02:20.480
M well, I don't know.

729
01:02:23.679 --> 01:02:26.000
So after all this chitter chat looks like I'm not

730
01:02:26.079 --> 01:02:30.559
making any changes whatsoever. Isn't that strange?

731
01:02:31.280 --> 01:02:38.239
Probably not the thing, is right.

732
01:02:42.199 --> 01:02:52.679
I do sometimes sometimes have a little habit of making

733
01:02:52.920 --> 01:03:01.920
changes and then thinking ooh, you know, it's like ooh,

734
01:03:04.000 --> 01:03:04.880
wish I hadn't.

735
01:03:04.639 --> 01:03:08.840
Done that now, But then thinking about it.

736
01:03:10.519 --> 01:03:14.920
If we look at the statistics, so I'll be getting

737
01:03:15.119 --> 01:03:20.039
a speaker like two thousand plus today five hundred and twelve.

738
01:03:20.599 --> 01:03:24.119
So it's been a very very poor, very poor day.

739
01:03:24.880 --> 01:03:28.159
Oh yes, but if we go for last day days

740
01:03:28.480 --> 01:03:32.320
the different podcasts. Hypnosis for Sleeping Deeply is the top one,

741
01:03:32.719 --> 01:03:35.960
Let Me Boil the Sleep's the second. Top deep sleep

742
01:03:36.000 --> 01:03:40.599
wisper hypnosis is a third, top relaxed sleep hypnosis daily four,

743
01:03:41.400 --> 01:03:46.360
Chronic pain Hypnosis five, let Me Bore Your Pain Away six.

744
01:03:46.800 --> 01:03:52.719
So that's growing, which I'm pleased about. Stop smoking hypnosis next,

745
01:03:53.280 --> 01:03:59.199
Then Monday Sleeping boring Objects, Stress and pain Relief. Next

746
01:04:00.000 --> 01:04:04.679
Relaxing for Stress and pain Attacks, Relaxation for stress and

747
01:04:04.719 --> 01:04:11.760
panic attacks. And then some of the playlists as well,

748
01:04:12.039 --> 01:04:14.880
like one hundred and fifty one to two hundred Relaxation

749
01:04:15.039 --> 01:04:19.519
for Stress and panic. You've got Jason's Bedtime, story Time,

750
01:04:19.840 --> 01:04:22.719
now Bite in Q and a Friday.

751
01:04:25.639 --> 01:04:37.760
So actually it's it's growing, and some of the ones

752
01:04:37.800 --> 01:04:40.440
that I wasn't getting much traction with are now getting more.

753
01:04:41.280 --> 01:04:45.119
So you know what, maybe I should just chill out

754
01:04:45.119 --> 01:04:49.920
a little bit, just, you know, just not make such

755
01:04:49.920 --> 01:04:58.000
a big deal about everything. Let me bore the thing

756
01:04:58.480 --> 01:05:03.239
hypnosis is stress anxiety. I deleted that one. Did I brilliant?

757
01:05:03.599 --> 01:05:04.360
Why did I do that?

758
01:05:08.000 --> 01:05:12.519
Sleeping Somnia hypnosis was deleted as well, Great, that's in

759
01:05:12.679 --> 01:05:15.519
last year. Relaxation hypnosis deleted.

760
01:05:16.679 --> 01:05:19.960
Oh dear, what did I just go through? These periods?

761
01:05:19.960 --> 01:05:24.000
I delete? These were these are quite popular podcasts as well,

762
01:05:24.079 --> 01:05:26.639
so why did I delete them? I don't know.

763
01:05:29.039 --> 01:05:35.519
And yeah, another one ASMI let Me Boardly Sleep deleted

764
01:05:35.599 --> 01:05:50.440
that Jason Newland Hypnosis deleted, AH Sleeping Somni Hypnosis deleted.

765
01:05:52.360 --> 01:05:57.239
Now these are ones that were doing okay, So I

766
01:05:57.360 --> 01:06:01.440
guess I was trying to just consolidate them into like

767
01:06:01.719 --> 01:06:07.360
one thing. I suppose maybe so Hypnosis, A Sleeping Deeply,

768
01:06:07.559 --> 01:06:11.719
let me boy the sleep, deep Sleep, Whisper relaxings sleep hypnosis,

769
01:06:11.880 --> 01:06:16.840
daily stop smoking, Stress and pain relief, chronic pain relief

770
01:06:17.400 --> 01:06:23.119
for chronic pain, hypnosis relaxation with stress and panic attacks, Mondays,

771
01:06:23.159 --> 01:06:27.559
Sleeping broader objects, let me boil your pain away. And

772
01:06:27.639 --> 01:06:29.599
then Jason's Bedtime, story Time.

773
01:06:31.119 --> 01:06:33.639
Q and A Friday are right down there. But hey,

774
01:06:35.920 --> 01:06:40.440
am I suppose really.

775
01:06:42.559 --> 01:06:49.760
Really, if you know, all things considered, provide I just

776
01:06:49.840 --> 01:06:54.039
continue to do what I'm doing, it just can just

777
01:06:54.159 --> 01:06:57.719
continue to grow, So maybe I'll get back.

778
01:06:58.079 --> 01:07:01.079
You know, there was there was a time I can

779
01:07:01.119 --> 01:07:05.000
actually tell you, Oh, it won't give me the stats.

780
01:07:05.199 --> 01:07:08.239
Won't give me the stats. It'll only give me them

781
01:07:08.320 --> 01:07:12.480
the last twelve months or so, I think it's yeah,

782
01:07:13.360 --> 01:07:15.079
only I can only do stats for.

783
01:07:17.719 --> 01:07:20.800
From yeah, for the last twelve months, from the first

784
01:07:22.599 --> 01:07:33.000
really yeah, only twelve months, which is a shame. But

785
01:07:33.039 --> 01:07:37.360
I do have I do do do total downloads for

786
01:07:37.760 --> 01:07:43.079
Spreaker since twenty eighteen, fifteen million, one hundred and ninety

787
01:07:43.119 --> 01:07:43.960
eight thousand.

788
01:07:43.719 --> 01:07:45.199
Six hundred and seventy five.

789
01:07:47.440 --> 01:07:51.440
So I've all in all, I've had over twenty million,

790
01:07:51.880 --> 01:07:56.039
including the SoundCloud and stuff. So that's all right, over

791
01:07:56.159 --> 01:07:59.960
twenty million, and that since twenty eighteen, So imagine how

792
01:08:00.199 --> 01:08:01.360
I've had before that as well?

793
01:08:02.199 --> 01:08:05.400
Had a few million, a few mill just a few,

794
01:08:05.880 --> 01:08:12.800
a few, a few. Do you know how many followers

795
01:08:12.800 --> 01:08:21.520
I got on speaker fifty three? First, let's really follow us? So, yeah,

796
01:08:22.960 --> 01:08:25.039
I think I might have talked myself out of.

797
01:08:30.960 --> 01:08:34.520
Deleting anything. Vinni's hassling me. Why are you're hassling me?

798
01:08:34.640 --> 01:08:34.920
Baby?

799
01:08:36.159 --> 01:08:41.640
Why you're hassling your daddy Vinvin? What possible reason could

800
01:08:41.720 --> 01:08:44.560
you have for giving me a hard time?

801
01:08:47.560 --> 01:08:49.720
Why not understand?

802
01:08:50.039 --> 01:08:50.159
Oh?

803
01:08:50.239 --> 01:08:55.840
I know what it is. Archie's outside. Yeah did you

804
01:08:55.920 --> 01:08:56.159
hear that?

805
01:08:56.359 --> 01:08:59.640
He replied to that his friend Archie is being taken out,

806
01:09:00.520 --> 01:09:03.039
So I need to go take him out and see

807
01:09:03.119 --> 01:09:08.359
his friend. Right, I'm going to go then, so thank

808
01:09:08.399 --> 01:09:13.640
you for listening. Remember, I've literally just talked about podcasts.

809
01:09:13.159 --> 01:09:17.000
For an hour or whatever it is. Sorry about that.

810
01:09:17.159 --> 01:09:19.720
I just before i'd take you through a system, but

811
01:09:20.319 --> 01:09:22.479
I didn't. Well, I suppose I've given you a little

812
01:09:22.479 --> 01:09:24.920
bit of a little bit look behind the curtain kind of.

813
01:09:25.800 --> 01:09:26.720
So thank you for listening.

814
01:09:26.800 --> 01:09:29.600
Remember to be kind to yourself because you do deserve

815
01:09:29.640 --> 01:09:32.880
to be happy, and be gentle with yourself, because you

816
01:09:32.960 --> 01:09:35.920
deserve to feel safe, lots of love.

817
01:09:38.399 --> 01:09:50.560
Bye. Relax in a more deep and.

818
01:09:54.399 --> 01:10:01.720
Meaningful way, Maybe in a way that can not just

819
01:10:02.079 --> 01:10:12.119
allow you to feel calmer now and throughout the time

820
01:10:12.840 --> 01:10:21.159
we spend together here, not just relaxed at the end

821
01:10:21.279 --> 01:10:25.680
of the recording when it's finished and you can enjoy

822
01:10:25.880 --> 01:10:43.239
that sense of comfort and peace, but also I think

823
01:10:43.319 --> 01:10:58.359
it would be nice to have those feelings of relaxation continue.

824
01:10:59.479 --> 01:11:00.000
For long.

825
01:11:03.800 --> 01:11:13.600
After the recording has ended, so that you can still

826
01:11:14.319 --> 01:11:24.159
benefit from listening to my voice, maybe in a few

827
01:11:24.239 --> 01:11:40.000
hours time, perhaps tomorrow, and then by listening regularly, especially

828
01:11:40.079 --> 01:11:44.560
if you find like some people do and myself as well,

829
01:11:44.720 --> 01:11:51.680
I sometimes I find one particular recording that really resonates

830
01:11:51.760 --> 01:11:58.079
with me, and I just listen to it over and

831
01:11:58.199 --> 01:12:11.520
over again, every morning, every evening. There was this recording

832
01:12:11.840 --> 01:12:18.119
from We're going back to about nineteen ninety nine. It

833
01:12:18.279 --> 01:12:23.880
wasn't hypnosis, but it was a guided visualizations. It kind

834
01:12:23.880 --> 01:12:30.960
of was hypnosis, really, and I managed to find it

835
01:12:31.079 --> 01:12:34.960
again and it still has the same effect on me.

836
01:12:37.600 --> 01:12:47.279
And part of it was the person's voice relaxed me.

837
01:12:51.199 --> 01:12:57.319
She just felt so peaceful, and I'd look forward to

838
01:12:57.520 --> 01:13:03.920
listening to her in the morning and in the evening,

839
01:13:10.359 --> 01:13:19.359
and I knew before even pressing the play button that

840
01:13:19.720 --> 01:13:24.079
since I've done that, pressed the play button. This was

841
01:13:24.479 --> 01:13:35.439
in the days of CD players press the play button.

842
01:13:38.880 --> 01:13:41.640
In fact, it might have even been a tape tape recorder.

843
01:13:42.960 --> 01:13:51.319
I'd lie down on the bed and then even without

844
01:13:51.920 --> 01:14:04.840
necessarily listening to her words because I had them memorized. Really,

845
01:14:09.560 --> 01:14:15.359
it was as if my body knew exactly what to do,

846
01:14:20.319 --> 01:14:42.000
and the muscles just almost went into automatic relaxation, and

847
01:14:42.279 --> 01:14:47.279
I remember my mind would slow down.

848
01:14:52.960 --> 01:14:53.119
Now.

849
01:14:55.319 --> 01:15:02.000
Now, I was listening to this recording in the early

850
01:15:02.119 --> 01:15:09.880
days of learning hypnosis, and long before I ever made

851
01:15:10.479 --> 01:15:17.800
any videos or audio recordings myself, because I didn't start

852
01:15:17.880 --> 01:15:20.159
doing that till two thousand and six.

853
01:15:27.119 --> 01:15:32.880
I knew. I knew how.

854
01:15:34.560 --> 01:15:48.319
Helpful I found being able to just let go, to

855
01:15:48.439 --> 01:15:53.600
have that trust in the person that I'm listening to,

856
01:16:01.319 --> 01:16:08.079
knowing that it's going to be just as relaxing, if

857
01:16:09.479 --> 01:16:19.199
not more so. Each time you hear my voice, you may.

858
01:16:19.159 --> 01:16:27.319
Feel the same. Some people.

859
01:16:29.600 --> 01:16:41.880
Have been listening to me for over a decade, maybe

860
01:16:42.039 --> 01:16:47.479
not solidly, obviously not twenty four hours a day, but.

861
01:16:49.600 --> 01:16:54.439
Maybe people come back. Some people maybe listen every day.

862
01:17:05.680 --> 01:17:11.600
That's something that I do which you may not realize

863
01:17:14.039 --> 01:17:25.640
by listening, is when I record.

864
01:17:27.960 --> 01:17:41.319
These recordings. Now, for example, I also am affected by

865
01:17:41.760 --> 01:17:42.920
the words.

866
01:17:44.239 --> 01:17:55.880
That I say. So if I set you focus on

867
01:17:56.000 --> 01:18:06.000
your feet, notice your relaxing, I will be focusing on

868
01:18:06.239 --> 01:18:06.840
my feet.

869
01:18:11.760 --> 01:18:29.119
I will be noticing my feet relaxing. If I said,

870
01:18:29.279 --> 01:18:36.920
focus on your hands, and maybe notice the difference between

871
01:18:37.000 --> 01:18:47.840
each hand, perhaps notice the air in the room, the

872
01:18:48.000 --> 01:18:52.600
temperature of the room. On the backs of your hands.

873
01:19:00.439 --> 01:19:04.239
You may start to notice what almost feels like a

874
01:19:04.439 --> 01:19:12.359
very light breeze, even though there may not be any

875
01:19:12.920 --> 01:19:17.640
type of breeze at all where you are right now.

876
01:19:26.000 --> 01:19:36.560
And as you become aware of your hands, I'm also

877
01:19:36.960 --> 01:20:05.119
aware of how relaxed my hands are feeling now and

878
01:20:05.319 --> 01:20:12.199
when it comes to potentially drifting off to sleep, which

879
01:20:12.319 --> 01:20:25.439
may be the reason you're listening, I also feel drowsy

880
01:20:28.720 --> 01:20:37.359
when I make these recordings. I also notice.

881
01:20:38.920 --> 01:20:42.159
My mind drifting.

882
01:20:50.079 --> 01:21:02.640
In fact, at times I've actually fallen asleep without even noticing,

883
01:21:07.520 --> 01:21:16.640
and then I carry on talking. And it's only when

884
01:21:16.960 --> 01:21:21.199
I listen back to do the editing.

885
01:21:24.640 --> 01:21:30.760
I hear snoring and I think, I don't remember snoring.

886
01:21:34.039 --> 01:21:40.840
I remember talking. This snoring was a pick turned up.

887
01:21:44.880 --> 01:21:52.520
That's why I sound like when I snore, I get

888
01:21:52.600 --> 01:22:06.520
really into the whole experience. I don't know how you feel.

889
01:22:12.800 --> 01:22:19.359
How relaxed do you feel in your feet, how relaxed

890
01:22:23.199 --> 01:22:41.720
you feel in your hands. I have noticed.

891
01:22:43.800 --> 01:22:51.800
More and more that the more.

892
01:22:51.680 --> 01:23:08.720
Relaxed, deeper level of comfort you feel, the easier your

893
01:23:08.800 --> 01:23:32.319
breathing becomes. It's almost like that additional muscle relaxation. So

894
01:23:32.439 --> 01:23:55.479
this allows you to breathe easier without necessarily focusing on

895
01:23:55.680 --> 01:24:21.399
your breath. However, being able to notice the ease.

896
01:24:24.479 --> 01:24:25.199
In which.

897
01:24:32.560 --> 01:24:55.199
You breathe so naturally, you breathe so very easily and smoothly.

898
01:25:22.920 --> 01:25:40.600
Whenever I imagine my breathing improving, when I've got my

899
01:25:40.760 --> 01:25:41.760
eyes closed.

900
01:25:47.760 --> 01:25:48.600
I tend to.

901
01:25:52.359 --> 01:26:09.000
Visualize a beautiful field, a tree, peas and flowers producing

902
01:26:09.159 --> 01:26:41.359
all that life giving oxygen. And it feels nice too,

903
01:26:42.960 --> 01:27:01.920
if nothing else, just taking some time away from everything,

904
01:27:13.239 --> 01:27:45.720
enjoying that feeling of peace, serenity with a joyful heart.

905
01:28:11.119 --> 01:28:36.600
Time seems to just drip by, so very slowly, relaxed,

906
01:28:42.520 --> 01:28:59.760
so deeply, peaceful, completely.

907
01:29:04.800 --> 01:29:12.000
Unattached to any.

908
01:29:12.720 --> 01:30:08.399
Thoughts whatsoever in this moment, completely free, noticing that.

909
01:30:15.960 --> 01:30:17.119
Your mind.

910
01:30:24.439 --> 01:31:04.359
Has slowed down. Slowed down because nothing really requires your attention.

911
01:31:20.840 --> 01:31:35.119
You can enjoy the physical sensations of allowing the stress

912
01:31:35.479 --> 01:31:47.119
to drip out of your body, d appear out of

913
01:31:47.680 --> 01:32:16.840
every part of your body, and being released from your brain,

914
01:32:22.159 --> 01:32:57.319
un your mind slowly but surely. The muscles in your

915
01:32:57.520 --> 01:33:44.000
legs relax res rex so very deeply, relax.

916
01:33:48.640 --> 01:33:49.720
So deeply.

917
01:34:07.520 --> 01:34:17.640
And the feelings, the pleasant feelings in your arms and shoulders,

918
01:34:35.600 --> 01:34:48.840
deepening each part of your body further and deeper.

919
01:34:59.199 --> 01:34:59.880
And deeper.

920
01:35:14.640 --> 01:35:44.319
Noticine, the feedings in the back of your neck, the

921
01:35:44.479 --> 01:36:23.640
feelings in your wrists, muscles in the front of your body.

922
01:36:34.039 --> 01:37:17.520
I will say, feeling peaceful, deeping, There's a sense of

923
01:37:17.800 --> 01:37:27.079
peace spreads through your very cool.

924
01:37:57.279 --> 01:37:58.760
Even when you.

925
01:38:01.760 --> 01:38:17.920
Focus on your mind, her mind becomes.

926
01:38:24.560 --> 01:38:46.119
A and slower and deeper.

927
01:39:01.079 --> 01:40:03.520
Relax so very slow stomach h PA's full in your stomach.

928
01:40:25.720 --> 01:40:59.720
You're back. Notice. Notice how relaxed you now feel in

929
01:40:59.800 --> 01:41:32.000
the a hole of your back. In a spy from

930
01:41:32.079 --> 01:41:37.079
your brain all the way down the middle of your back,

931
01:41:40.399 --> 01:42:00.800
sending and receiving millions of messages every day. Deep comfort

932
01:42:03.760 --> 01:43:14.600
increase in deeply relaxed ns reles.

933
01:43:17.880 --> 01:43:22.359
Spreading those signals down your spine or cord.

934
01:43:26.439 --> 01:43:27.119
Into air.

935
01:43:27.399 --> 01:43:47.279
Every part of your body, your shins and your calf muscles.

936
01:43:59.800 --> 01:44:41.720
Hm hm, your elbows. Feelings of peace and tranquility spreading

937
01:44:42.520 --> 01:44:54.239
through your body, tips of your toes, to.

938
01:44:54.359 --> 01:45:06.720
Your eyes, your fingers. Yes, all, wait till you know about.

939
01:45:18.239 --> 01:45:18.960
Letting her.

940
01:45:21.039 --> 01:46:21.319
Read, letting her face drift in mind, just wondering away,

941
01:46:30.840 --> 01:47:11.680
happy to let go, let go completely, let go, said

942
01:47:11.840 --> 01:47:44.000
tranquil your whole body enjoying a sensor.

943
01:47:59.760 --> 01:50:07.159
H listen that he no, hey, joy the space, this

944
01:50:07.840 --> 01:50:49.600
space of peace and safety. So firy fir relaxed.

945
01:51:21.279 --> 01:51:51.600
Us leading to.

946
01:52:18.720 --> 01:52:38.760
Letting go. Maybe we can just.

947
01:52:41.640 --> 01:52:50.399
Focus on the different parts of your body, just to

948
01:52:50.720 --> 01:53:19.479
notice your forehead and your eyes.

949
01:53:52.319 --> 01:53:53.000
It ju.

950
01:53:58.560 --> 01:55:26.439
Sol noticing the sense of complete freedom, absolute freedom, dress day,

951
01:55:37.960 --> 01:57:17.840
dress day. He's sam energy paste to breeze so much ease, yeah, loose.

952
01:57:39.159 --> 01:57:40.079
You may have.

953
01:57:43.560 --> 01:58:43.600
You may not have noticed your mind drifted peaceful, move

954
01:58:44.039 --> 01:58:46.520
any even more deeply.

955
01:58:51.600 --> 01:59:04.880
In the direction of total blissful pace.

956
01:59:08.800 --> 02:01:00.159
Blissh pace raft to to to pace co sack on,

957
02:01:12.000 --> 02:02:23.800
let him go, peace of mind, body so relaxed, relaxed.

958
02:02:48.319 --> 02:03:30.000
A body feels almost invisible, so very relaxed, paceful, so paceful,

959
02:03:45.800 --> 02:04:32.039
re leckr so. And you could start to notice that

960
02:04:33.079 --> 02:04:43.840
you are feeling more relaxed, even though I've not purposely

961
02:04:45.279 --> 02:04:54.239
focused your mind upon that sense of physical comfort that

962
02:04:54.439 --> 02:05:01.399
is growing within you throughout your body, and your mind

963
02:05:03.520 --> 02:05:11.920
starts to slow down, And that could be almost in

964
02:05:12.840 --> 02:05:21.439
recognition of I guess my speech not being particularly fast,

965
02:05:28.000 --> 02:05:32.399
and things just generally feel calmer.

966
02:05:35.960 --> 02:05:45.800
Just by listening to my voice, you give yourself an opportunity.

967
02:05:46.640 --> 02:05:52.279
To take a break from the day, take a break

968
02:05:52.479 --> 02:05:59.960
from your life as it is, and to give yourself

969
02:06:00.279 --> 02:06:08.119
for rest, giving yourself permission to take some time off,

970
02:06:10.399 --> 02:06:15.760
and to allow your body to relax and allow your

971
02:06:15.960 --> 02:06:26.560
mind to slow down, which in turn releases the tension

972
02:06:28.000 --> 02:06:37.119
any stresses that you had in your body. It's almost

973
02:06:37.159 --> 02:06:41.279
as if the parts of your body just open up,

974
02:06:42.640 --> 02:06:54.279
allowing the negativity out and at the same time replacing

975
02:06:55.159 --> 02:07:04.640
that negativity with positive heathing and which then fills your

976
02:07:04.720 --> 02:07:07.720
body up and your mind.

977
02:07:07.880 --> 02:07:13.399
To also starts to.

978
02:07:15.800 --> 02:07:30.760
Appreciate those feelings of increasing confidence and almost uplifting feeling,

979
02:07:32.840 --> 02:07:46.880
positive healing, an energy that spreads through your body like

980
02:07:47.000 --> 02:07:47.920
a wave.

981
02:07:49.880 --> 02:08:02.600
Of comfort. And all this comes from just allowing yourself.

982
02:08:04.840 --> 02:08:10.039
A few minutes, maybe half an hour, however long you

983
02:08:10.159 --> 02:08:14.279
want it to be, to just rest.

984
02:08:19.399 --> 02:08:20.319
And allow.

985
02:08:22.560 --> 02:08:32.520
Your mind and your body to almost reset itself to

986
02:08:33.239 --> 02:08:48.840
the settings of comfort and relaxation, calmness, which allows more

987
02:08:49.000 --> 02:08:52.399
room for feelings.

988
02:08:51.960 --> 02:08:53.680
Of pleasure.

989
02:08:55.920 --> 02:08:57.199
And happiness.

990
02:09:00.720 --> 02:09:03.560
To move around your body.

991
02:09:05.079 --> 02:09:11.479
And into your mind, almost as if your mind and

992
02:09:11.600 --> 02:09:23.119
your body are sinking together, almost mirroring each other with

993
02:09:23.600 --> 02:09:28.880
that growing positivity and calmness.

994
02:09:33.960 --> 02:09:41.399
And it feels nice, really does feel nice to know

995
02:09:41.680 --> 02:09:50.560
that you are the one that has allowed yourself to

996
02:09:50.840 --> 02:10:04.840
feel more comfort than to experience more of this deep

997
02:10:05.279 --> 02:10:20.239
relaxation spreading throughout your body. And as I focus.

998
02:10:21.279 --> 02:10:27.039
On each part of your body, you can notice that

999
02:10:27.239 --> 02:10:41.760
that part becomes even more relaxed just by focusing on it,

1000
02:10:44.319 --> 02:10:53.960
it becomes even more calm and comfortable. Just by focusing.

1001
02:10:58.039 --> 02:11:03.760
And as I move down your body, starting at your head,

1002
02:11:06.479 --> 02:11:11.760
the parts that you have already focused on will continue

1003
02:11:13.159 --> 02:11:20.239
to relax deeply, and those parts that have not yet

1004
02:11:20.439 --> 02:11:33.319
focused on or just automatically release any remain intention in

1005
02:11:33.479 --> 02:11:39.479
anticipation of even more comfort about to come.

1006
02:11:45.000 --> 02:11:45.159
Now.

1007
02:11:47.560 --> 02:11:53.760
I'm going to start by focusing on your forehead. Just

1008
02:11:53.920 --> 02:12:03.520
being aware of the feelings of your forehead and any background.

1009
02:12:03.279 --> 02:12:10.359
Sounds like mister Herbert Opigeon can just allow you to

1010
02:12:10.560 --> 02:12:17.800
feel even more relaxed. Just means you in the moment,

1011
02:12:20.920 --> 02:12:23.920
this isn't this isn't a sterile environment.

1012
02:12:25.319 --> 02:12:26.279
This is the world.

1013
02:12:29.760 --> 02:12:35.800
I live in the countryside, so there's lots of nature

1014
02:12:36.319 --> 02:12:37.319
sounds around.

1015
02:12:42.680 --> 02:12:47.760
So as you focus on your forehead, just notice how

1016
02:12:47.920 --> 02:12:51.479
it becomes even more relaxed.

1017
02:12:54.359 --> 02:13:01.640
Focus only on my voice and that part of your body.

1018
02:13:06.840 --> 02:13:15.119
Moving down to your eyes, focusing on your eyes, noticing

1019
02:13:17.560 --> 02:13:27.279
how your eyelids feel so heavy yet so light at

1020
02:13:27.319 --> 02:13:35.399
the same time, and all the muscles around your eyes relaxing.

1021
02:13:36.640 --> 02:13:43.760
Completely. Moving your focus.

1022
02:13:44.800 --> 02:13:51.399
Down to your mouth, your lips, your tongue, your teeth,

1023
02:13:51.520 --> 02:13:52.720
and your guns.

1024
02:13:54.680 --> 02:14:04.760
The hole of your mouth relaxing, calm and glease.

1025
02:14:09.239 --> 02:14:17.039
As you focus now on your jaw, not just the

1026
02:14:17.199 --> 02:14:20.920
parts of your jawny, your mouth, and your chin.

1027
02:14:21.920 --> 02:14:25.039
But all the way up the size of your face

1028
02:14:26.239 --> 02:14:40.840
to your ears, the hole of your jaw feeding more relaxed.

1029
02:14:44.159 --> 02:14:45.039
And calm.

1030
02:14:53.239 --> 02:15:02.279
Focusing on your neck, the front of your neck and

1031
02:15:02.439 --> 02:15:15.439
your throat relaxing and loose and calm. The side of

1032
02:15:15.560 --> 02:15:20.800
your neck, the right and left side of your neck

1033
02:15:23.760 --> 02:15:31.720
relax and loose and calm.

1034
02:15:38.079 --> 02:15:44.760
And now the back of your neck, focusing on the

1035
02:15:45.039 --> 02:15:55.479
back of your neck, letting go of any tension that

1036
02:15:55.680 --> 02:16:01.079
may have been there before, and shoy in that.

1037
02:16:03.720 --> 02:16:14.840
Sense of increasing comfort and release. Then you can experience

1038
02:16:16.000 --> 02:16:16.239
in the.

1039
02:16:16.319 --> 02:16:28.560
Back of your neck, moving down your back and moving

1040
02:16:28.840 --> 02:16:33.159
either side of your spine right from the top of

1041
02:16:33.280 --> 02:16:34.000
your back.

1042
02:16:35.719 --> 02:16:37.000
All the way.

1043
02:16:37.000 --> 02:16:49.639
Down to the bottom of your back down to your

1044
02:16:49.760 --> 02:17:02.719
lower back. As you move up and down, you can

1045
02:17:02.920 --> 02:17:07.280
feel the muscles either side of your spine.

1046
02:17:09.079 --> 02:17:11.120
Relaxing even more.

1047
02:17:18.639 --> 02:17:25.360
And as those muscles relax, that sense of comfort starts

1048
02:17:25.479 --> 02:17:26.639
to spread.

1049
02:17:27.799 --> 02:17:36.159
Outwards from your spine into both sides of your back,

1050
02:17:39.920 --> 02:17:43.639
the top of your back, the middle and your lower back.

1051
02:17:47.159 --> 02:17:54.280
And as you scan gently and slowly up and down

1052
02:17:54.520 --> 02:17:55.000
your back.

1053
02:17:57.399 --> 02:18:00.239
There's the muscles in the top of your back can

1054
02:18:01.079 --> 02:18:09.680
relax and become looser. The muscles in the middle of

1055
02:18:09.760 --> 02:18:17.399
your back also seem to just almost divide from each other,

1056
02:18:18.399 --> 02:18:34.600
separating and almost melting, And in your lower back there

1057
02:18:34.719 --> 02:18:42.040
seems to be an extra special feeling of comfort.

1058
02:18:47.360 --> 02:18:53.479
The spreads into your hips. Sit down your lower back,

1059
02:18:53.799 --> 02:19:01.760
into your hips, into the air area where your cosix are,

1060
02:19:05.360 --> 02:19:11.559
and into your buttocks, and all those muscles that spread

1061
02:19:14.239 --> 02:19:18.840
bring your lower back into your hip.

1062
02:19:18.680 --> 02:19:38.319
Area, start to melt, start to reading, let go, and

1063
02:19:38.520 --> 02:19:43.120
even nowhere about to focus on your shoulders.

1064
02:19:44.879 --> 02:19:51.879
Your back and your spine will continue to let go,

1065
02:19:54.920 --> 02:19:58.319
continue to relax.

1066
02:20:01.200 --> 02:20:13.440
So calmly, and if you focus on your shoulders, you

1067
02:20:13.600 --> 02:20:38.719
may notice they're already feeding really loose, they're already feeding calm,

1068
02:20:45.120 --> 02:20:56.079
and they're fearing those muscles. The move from your neck

1069
02:20:57.479 --> 02:21:16.239
into your shoulders feels so soft and gentle, so smooth

1070
02:21:22.479 --> 02:21:45.000
and calm, and the feeling in your shoulders seems to

1071
02:21:45.440 --> 02:21:53.879
spread deep into your shoulders, a sense of relaxation, not

1072
02:21:54.440 --> 02:22:08.239
just traveling deeply into your muscle, but also relaxing the

1073
02:22:08.399 --> 02:22:16.639
bones and moving all the way to.

1074
02:22:16.879 --> 02:22:25.799
Underneath your arms, relaxing a whole area between the tops

1075
02:22:25.879 --> 02:22:40.360
of your shoulders and underneath your arms healing. You feel

1076
02:22:40.520 --> 02:22:54.239
so relaxed and comfortable in your shoulders, which sense that's

1077
02:22:56.239 --> 02:23:18.239
deep healing message into your arms. You may feel almost

1078
02:23:18.399 --> 02:23:23.159
as if your arms are not even that, because they're

1079
02:23:23.680 --> 02:24:06.680
so relaxed, so deeply relaxed, so calm, so loose.

1080
02:24:14.040 --> 02:24:31.719
The feeling spreading all the way down your arms, two elbows, including.

1081
02:24:32.040 --> 02:24:50.200
Your elbows circumfort spreads your way.

1082
02:24:52.799 --> 02:25:11.680
Into wrists, your forearms, and your wrists so heavy, yet

1083
02:25:12.200 --> 02:25:23.280
the same time, sunlight.

1084
02:25:25.920 --> 02:26:22.399
And gentle frey sin now on your head. My hands

1085
02:26:28.799 --> 02:26:58.399
so peace in your hands. A sense of real pace

1086
02:27:10.479 --> 02:27:20.079
just seems to feel so familiar.

1087
02:27:22.799 --> 02:28:32.399
When your hands relax deeply else your things its frish,

1088
02:29:01.239 --> 02:29:01.920
you think it.

1089
02:29:02.079 --> 02:29:33.200
Tips making your attention.

1090
02:29:34.440 --> 02:31:25.840
From your body so comfortable. Then to focus to legs, mysels,

1091
02:31:27.959 --> 02:32:27.879
and your thighs. Names I relaxed, comfcls just shades apasi

1092
02:34:27.559 --> 02:34:48.840
the feathing in your faiths Sir peaceful, circom sir peaceful,

1093
02:34:55.959 --> 02:35:33.719
circom so peaceful, sycom.

1094
02:35:37.360 --> 02:35:51.200
So peace for re scen.

1095
02:35:56.280 --> 02:36:10.879
Peace fall calm out of.

1096
02:36:10.920 --> 02:36:18.040
That deep relaxation to spread your chest in your storm,

1097
02:36:31.159 --> 02:36:36.920
lets you go of everything.

1098
02:36:48.200 --> 02:36:54.159
So I'm gonna start counting down now from twenty down

1099
02:36:54.239 --> 02:37:02.360
to one. You can imagine in a way it's like

1100
02:37:03.159 --> 02:37:09.600
just walking down some steps and each step or twenty steps,

1101
02:37:09.680 --> 02:37:21.040
and each step represents a level of comfort. Each step represents.

1102
02:37:22.799 --> 02:37:24.040
A deepening.

1103
02:37:25.559 --> 02:37:35.879
Of that comfort, and the furvies you walk down those

1104
02:37:36.040 --> 02:37:49.159
steps deeper and more relaxed you feel. So starting with

1105
02:37:49.360 --> 02:40:48.639
number twenty twenty, nineteen, eighteen, seven, ten, sixteenhhhhhhhh.

1106
02:41:38.200 --> 02:42:21.760
Three four.

1107
02:43:21.399 --> 02:44:29.159
Four two well.

1108
02:46:16.639 --> 02:54:09.760
Nohhh eight siven last six five four.

1109
02:54:03.159 --> 02:56:37.360
Dass us.

1110
02:57:37.559 --> 02:57:37.799
One.

1111
02:58:27.680 --> 02:58:44.719
Now, as you focus on your eyes, we're gonna count

1112
02:58:44.840 --> 02:58:56.600
down from tenning down to one, focusing just on your eyes,

1113
02:59:00.399 --> 02:59:08.920
your eyelids, the muscles around your eyes, your eye walls themselves,

1114
02:59:10.440 --> 02:59:12.000
a whole area.

1115
02:59:14.600 --> 02:59:28.520
That makes up your eye. And as we count down

1116
02:59:28.760 --> 02:59:37.120
from ten down to one, whilst focusing on your eyes,

1117
02:59:43.479 --> 02:59:54.360
you become twice is relaxed. With each number counting down

1118
02:59:58.479 --> 03:00:05.440
that you may find the all you want to do

1119
03:00:05.959 --> 03:00:14.920
is just drift off to sleep. And if that's what

1120
03:00:15.200 --> 03:00:27.680
you want, then just allow yourself to do that. Now,

1121
03:00:30.680 --> 03:00:37.040
focusing on your eyes, I'm going to begin counting down

1122
03:00:38.600 --> 03:01:55.120
from ten down to one right now, ten nine eight

1123
03:02:48.479 --> 03:04:52.680
seven I.

1124
03:05:01.280 --> 03:11:55.120
Us four three SWO.

1125
03:10:06.559 --> 03:10:17.879
Counting down from ten to one. Ten nine eight seven

1126
03:10:19.959 --> 03:10:34.600
six five four three two one.

1127
03:10:41.639 --> 03:10:44.520
And maybe that was a bit too quick in order

1128
03:10:44.600 --> 03:10:48.520
to relax. Maybe it's a bit too fast for you

1129
03:10:48.840 --> 03:10:58.520
to notice the calming of your body, maybe even a

1130
03:10:58.600 --> 03:11:02.680
little bit of pressure there you're counting down from ten

1131
03:11:02.760 --> 03:11:03.159
to one.

1132
03:11:03.280 --> 03:11:06.639
Would you expect me to do man, expect me to

1133
03:11:06.639 --> 03:11:10.680
just to go with floppy just because you're counting down.

1134
03:11:16.239 --> 03:11:19.559
We could try it again, but this time I'll go

1135
03:11:19.680 --> 03:11:20.360
this lower.

1136
03:11:22.559 --> 03:11:27.440
This time, as you focus on the whole of your

1137
03:11:27.479 --> 03:11:30.920
body before we focus on your legs.

1138
03:11:33.360 --> 03:11:37.040
Just notice how your body does.

1139
03:11:38.559 --> 03:11:51.680
Start to feel more relaxed with every number that I

1140
03:11:51.879 --> 03:12:02.280
count down ten nine.

1141
03:12:07.840 --> 03:13:36.920
Eight seven six five four three two one. And just

1142
03:13:37.120 --> 03:13:43.040
notice how how you feel generally, how your body feels.

1143
03:13:49.719 --> 03:13:58.000
It's not necessarily even about counting down from ten to one.

1144
03:14:00.959 --> 03:14:14.399
It's that space that you have, that space between being

1145
03:14:17.959 --> 03:14:23.399
active physically or mentally to just.

1146
03:14:28.079 --> 03:14:33.239
Sitting or lying down, just being there, not doing anything,

1147
03:14:33.440 --> 03:14:40.079
not saying anything, or needing to think about anything. So

1148
03:14:40.799 --> 03:14:43.799
that opens up a space, you know, a bit of

1149
03:14:43.840 --> 03:14:54.840
a space, a gap. And the more I came down

1150
03:14:54.879 --> 03:15:02.239
from ten to one, the bigger that gap becomes. So

1151
03:15:02.399 --> 03:15:14.799
there's that gap of calmness, of comfort, relaxation. It's a

1152
03:15:14.959 --> 03:15:22.399
nice feeling, and it moves.

1153
03:15:23.639 --> 03:15:31.639
Those stresses or discomforts physically or emotionally, moves them.

1154
03:15:33.159 --> 03:15:52.200
Away. Allows you to just slow down. So ione to

1155
03:15:52.399 --> 03:15:56.200
count again from ten down to one, and notice that

1156
03:15:57.319 --> 03:16:05.479
gap widening, the gap, And as it widens, it's almost

1157
03:16:05.680 --> 03:16:24.799
like the stress and attention falls into the gap and

1158
03:16:24.959 --> 03:17:20.840
gives you that distance, that space. Now ten nine, eight, seven, six, five,

1159
03:17:31.959 --> 03:18:07.600
four three two.

1160
03:18:25.840 --> 03:18:26.079
One.

1161
03:18:37.600 --> 03:18:57.760
Now, how does your body feel now? Can you notice

1162
03:18:58.000 --> 03:19:13.680
the do you feeling harmer? There? You feeling more relaxed.

1163
03:19:35.600 --> 03:19:39.920
As we now focus on your legs, just your legs.

1164
03:19:55.959 --> 03:20:16.079
We're just gonna start with focusing on your thighs. Of course,

1165
03:20:16.200 --> 03:20:21.079
it's not the most exciting thing to be doing, because

1166
03:20:24.520 --> 03:20:27.200
I'm sure like most of your body is not a

1167
03:20:27.319 --> 03:20:39.719
lot going on right now. Just focusing on the whole

1168
03:20:39.840 --> 03:20:46.200
of your thighs, the tops of your thighs, the sides

1169
03:20:46.399 --> 03:20:53.360
of your thighs, the bottoms of your thighs, your outer thighs,

1170
03:20:53.479 --> 03:20:58.399
and you're inner thighs. Basically the whole of your thigh

1171
03:20:58.520 --> 03:20:59.440
that leads.

1172
03:21:00.200 --> 03:21:10.399
Into your hip and it goes down to your knee joint.

1173
03:21:15.600 --> 03:21:22.799
Now this is a big area, it's a very heavy area.

1174
03:21:23.319 --> 03:21:29.280
It's very strong, probably the strongest muscles in your body

1175
03:21:30.000 --> 03:21:30.879
or in your thighs.

1176
03:21:41.079 --> 03:21:48.760
But I don't think we perhaps give enough attention to

1177
03:21:49.000 --> 03:22:02.120
our thighs. Perhaps we don't acknowledge how we important our

1178
03:22:02.360 --> 03:22:22.520
thighs are to our lives, how much they actually do

1179
03:22:22.719 --> 03:22:36.559
for us all through our lives. And it may seem

1180
03:22:36.719 --> 03:22:41.920
sound really weird, but I think that all of our

1181
03:22:41.959 --> 03:22:52.840
body parts, especially our thighs, need some TLC, a bit

1182
03:22:52.879 --> 03:23:05.799
of love shown, a bit of acknowledgement. I thank you.

1183
03:23:08.920 --> 03:23:21.399
Gratitude for our thighs do for us. And I know

1184
03:23:21.600 --> 03:23:27.639
this may sound a bit strange. Maybe you think, why

1185
03:23:27.719 --> 03:23:30.879
am I Surely I should be out in the garden

1186
03:23:31.079 --> 03:23:39.280
hugging a tree or something. Well, it's hard to set

1187
03:23:39.319 --> 03:23:42.479
a microphone up on a tree. That's why I'm doing

1188
03:23:42.559 --> 03:23:45.200
this indoors. Otherwise I wouldn't be outside hugging a tree.

1189
03:23:46.559 --> 03:23:55.239
I can't see the television from the tree. If you

1190
03:23:55.360 --> 03:24:00.559
move down to your knees, gain such an important a part,

1191
03:24:04.879 --> 03:24:09.959
and I think we don't necessarily I'll speak for myself here,

1192
03:24:12.479 --> 03:24:17.520
I don't necessarily appreciate all that my needs do for

1193
03:24:17.680 --> 03:24:24.159
me until I have a problem with my knee. It's occasionally,

1194
03:24:24.200 --> 03:24:29.200
if I ever maybe i'll bash it or it's aching

1195
03:24:29.360 --> 03:24:35.719
for some reason. It's then that I realize how much

1196
03:24:35.879 --> 03:24:39.520
it does. You know, the benefit of being able to

1197
03:24:40.440 --> 03:24:48.760
use my legs without any kind of physical discomfort.

1198
03:24:49.639 --> 03:24:51.479
Is a beautiful thing.

1199
03:24:52.879 --> 03:24:59.200
That's possibly not appreciated until it's temporarily removed.

1200
03:25:00.360 --> 03:25:07.040
You know that's comfort. But as you focus on your.

1201
03:25:07.040 --> 03:25:14.959
Knees, regardless of how your knees feel, you can have

1202
03:25:15.120 --> 03:25:18.840
that sense of gratitude.

1203
03:25:19.559 --> 03:25:22.159
And love to your knees for all that they do

1204
03:25:22.360 --> 03:25:35.079
for you. And you can still have that attention.

1205
03:25:35.319 --> 03:25:39.200
On your thighs and maybe notice how your thighs feel.

1206
03:25:41.360 --> 03:25:59.280
Maybe you've noticed that they are relaxing more deeply as

1207
03:25:59.360 --> 03:26:04.239
you focus now on the bottoms of your legs, your

1208
03:26:04.319 --> 03:26:11.200
shins and your calf muscles, the bones between your knees

1209
03:26:12.079 --> 03:26:15.200
and your feet, incorporating the.

1210
03:26:15.280 --> 03:26:19.799
Course your ankles so important.

1211
03:26:25.319 --> 03:26:29.920
You know, anyone that's had even like the slightest sprain

1212
03:26:30.040 --> 03:26:32.799
of an ankle knows how.

1213
03:26:34.319 --> 03:26:44.639
How much we take our ankles for granted. And it's

1214
03:26:44.719 --> 03:26:46.799
kind of strange in a way when you think that.

1215
03:26:49.360 --> 03:26:53.319
You know, logically, our wrists are a lot thinner than

1216
03:26:53.440 --> 03:26:57.520
the rest of our arms, which is okay, it doesn't

1217
03:26:58.079 --> 03:27:01.120
you can't see any problem with that because we're just

1218
03:27:01.239 --> 03:27:02.239
picking stuff up.

1219
03:27:03.719 --> 03:27:09.319
By our ankles so much thinner than the rest of

1220
03:27:09.360 --> 03:27:20.239
our legs. And from a physics perspective or logical even

1221
03:27:20.319 --> 03:27:26.040
it doesn't really make sense that all this weight would

1222
03:27:26.120 --> 03:27:33.319
ultimately be resting on your ankles then leading to your feet,

1223
03:27:37.879 --> 03:27:46.719
that thin area, thin bone. Yeah, it does so much

1224
03:27:46.840 --> 03:27:53.879
great work. Supports us, supports our body for a lifetime,

1225
03:27:58.639 --> 03:28:07.799
helps us to balance, It helps you to get her

1226
03:28:07.799 --> 03:28:17.239
around and be mobile. And there's the calf muscles. Of course,

1227
03:28:22.360 --> 03:28:25.680
when I was younger, I couldn't see the pointing calf muscles.

1228
03:28:26.559 --> 03:28:27.719
Didn't seem to do anything.

1229
03:28:29.239 --> 03:28:33.719
Okay, if I walked around on tiptoes, then my calf

1230
03:28:33.840 --> 03:28:37.600
muscles get some work. But of course that's not true.

1231
03:28:37.760 --> 03:28:41.840
The calf muscles are being used whenever we use the

1232
03:28:42.000 --> 03:28:49.280
legs and your shins.

1233
03:28:52.079 --> 03:29:01.239
There to protect your lower legs, shaped in a way.

1234
03:29:02.920 --> 03:29:15.000
Almost as a protector for the bone, leading of course

1235
03:29:15.120 --> 03:29:16.479
to your ankles.

1236
03:29:19.360 --> 03:29:25.920
And your feet. But we're not going to focus on

1237
03:29:26.040 --> 03:29:28.120
your feet. We're just going to focus on the legs.

1238
03:29:30.079 --> 03:29:34.680
And I realize that now that I've mentioned your feet,

1239
03:29:34.760 --> 03:29:39.399
you'll probably focus on them anyway, So maybe I should

1240
03:29:39.520 --> 03:29:41.040
focus on your feet a little bit.

1241
03:29:45.040 --> 03:29:49.479
You can have them in your awareness the same as

1242
03:29:49.559 --> 03:29:53.920
you have your thighs in your awareness. Even though we

1243
03:29:54.040 --> 03:29:58.040
haven't been focusing on your thighs for a few minutes

1244
03:30:00.200 --> 03:30:11.159
focusing on your ankles, there's still that sensation.

1245
03:30:10.879 --> 03:30:27.239
Of comfort in your thighs, and there's that movement of energy.

1246
03:30:28.959 --> 03:30:36.000
Because the thighs hold lots of different sensations. Of course,

1247
03:30:36.079 --> 03:30:40.840
there's the muscles, the big straw muscles that we have

1248
03:30:41.040 --> 03:30:54.360
in our thighs, but the skin on the outside of

1249
03:30:54.479 --> 03:30:59.760
the thighs, as in the outside of all of our body,

1250
03:31:00.559 --> 03:31:12.159
can be very sensitive, sensitive to the touch, sensitive to temperature,

1251
03:31:18.680 --> 03:31:26.239
and inside your thighs the bones, there's the muscle, there's

1252
03:31:26.280 --> 03:31:31.079
the blood, vessels, the ar trees to all this stuff

1253
03:31:31.639 --> 03:31:40.440
inside your thighs. I guess sometimes it'd be nice if

1254
03:31:40.479 --> 03:31:45.280
you could actually put your fingers inside your thighs and

1255
03:31:45.399 --> 03:31:51.200
a message, so you can message on the outside, of course,

1256
03:31:52.000 --> 03:31:54.319
but to be able to get deep into the muscles

1257
03:31:55.200 --> 03:31:59.120
and to be able to just message inside your thighs,

1258
03:32:00.040 --> 03:32:00.719
message in the.

1259
03:32:00.799 --> 03:32:05.719
Bones of your leg message in.

1260
03:32:08.280 --> 03:32:18.799
All the veins, and just gently healing your thighs, and

1261
03:32:19.000 --> 03:32:25.520
you can move down message and inside your knees, just

1262
03:32:25.760 --> 03:32:32.440
message in those bones, but with healing fingertips, spreading that

1263
03:32:32.840 --> 03:32:44.040
healing energy deep into the choice of your knees. Of course,

1264
03:32:44.120 --> 03:32:45.040
there's the back.

1265
03:32:45.000 --> 03:32:50.159
Of your your need and the inside crease where your

1266
03:32:50.319 --> 03:32:57.799
need is. It's a very sensitive area. Very it feels

1267
03:32:57.879 --> 03:33:01.920
very nice when you stroke it. That might be because

1268
03:33:02.760 --> 03:33:07.719
it's an area that's not really touched very often. It's

1269
03:33:07.879 --> 03:33:14.399
almost like a hidden part, that crease in your legs.

1270
03:33:14.520 --> 03:33:21.840
It's almost like a part that has a sensitivity which

1271
03:33:21.879 --> 03:33:32.319
is a little bit different. Of course, it's protected by

1272
03:33:32.399 --> 03:33:40.879
your legs. So you can.

1273
03:33:40.760 --> 03:33:46.120
Imagine putting your fingers into that crease in your legs.

1274
03:33:51.920 --> 03:33:55.520
Fold in between your legs. You can just message with

1275
03:33:55.639 --> 03:34:02.760
your fingertips. Imagine your fingertips going inside massage in the

1276
03:34:03.440 --> 03:34:13.360
muscle tissue. You can cause field the bones of your knees,

1277
03:34:14.920 --> 03:34:25.559
healing through your fingertips, and then if you go down.

1278
03:34:28.200 --> 03:34:31.000
To your calf muscles, and that's the part I'd like

1279
03:34:31.079 --> 03:34:35.799
to be able to really put my fingertips deep inside

1280
03:34:36.559 --> 03:34:45.479
my calf muscles, massage in every single tissue of that muscle,

1281
03:34:47.079 --> 03:34:57.000
healing every part, and then doing the same for my shins.

1282
03:35:00.200 --> 03:35:08.399
Message and generally stroking the bones, generally stroking them, healing

1283
03:35:08.639 --> 03:35:12.719
in a loving way, because they deserve to be treated.

1284
03:35:15.760 --> 03:35:19.920
There's the precious bones that they are, because our legs

1285
03:35:19.959 --> 03:35:23.280
are so precious as in all the other parts of

1286
03:35:23.399 --> 03:35:28.520
our body, the more precious of any chure.

1287
03:35:30.840 --> 03:35:46.840
On the planet. When you start to think about your

1288
03:35:46.959 --> 03:35:58.280
legs in this way, it can change your perspective. It

1289
03:35:58.440 --> 03:35:59.520
might sound a bit.

1290
03:36:02.399 --> 03:36:06.719
A bit silly to start with the idea of having

1291
03:36:07.600 --> 03:36:17.600
love for your legs, showing appreciation for your thighs, wanting

1292
03:36:17.719 --> 03:36:21.639
to be able to put your hands in your thighs,

1293
03:36:23.879 --> 03:36:30.239
massage the muscles and the bones, and to get your

1294
03:36:30.360 --> 03:36:38.879
fingers deep in there, releasing all tension, just to show

1295
03:36:40.760 --> 03:36:48.120
how much you care about your legs, how much you

1296
03:36:48.239 --> 03:36:57.319
care for what your legs do for you regularly, your knees, your.

1297
03:36:57.399 --> 03:37:10.280
Calves, your ankle, the strength of your ankles, considering how

1298
03:37:11.319 --> 03:37:14.600
thin they are compared to the rest of your legs,

1299
03:37:14.760 --> 03:37:28.440
especially your thighs. Yeah, this so strong, so flexible, absolutely

1300
03:37:28.719 --> 03:37:40.520
amazing things. Your ankles are truly a gift because of

1301
03:37:40.600 --> 03:37:51.879
what they do for you, supporting all that weight. Regardless

1302
03:37:51.920 --> 03:37:55.920
of how what weight you are, even if you only

1303
03:37:55.959 --> 03:38:01.079
eat e stone, there's still a lot wait for these

1304
03:38:01.520 --> 03:38:08.000
little ankles. Now I'm a lot heavier than eight stone.

1305
03:38:09.639 --> 03:38:18.760
Double down, get my ankles support my body all the time.

1306
03:38:22.520 --> 03:38:25.520
What they do give off a sigh of relief when

1307
03:38:25.559 --> 03:38:34.879
I sit down. That's my whole legs though my feet

1308
03:38:36.120 --> 03:39:02.120
feet also go. My toes clap so happy. Your legs

1309
03:39:04.040 --> 03:39:11.879
really are amazing. And I know that talking about talking

1310
03:39:11.920 --> 03:39:13.079
about your legs is.

1311
03:39:13.159 --> 03:39:19.799
Probably possibly among the most most boring things you've ever

1312
03:39:20.479 --> 03:39:28.760
heard anyone say. Possibly or boring or not, everything I

1313
03:39:28.879 --> 03:39:44.799
said is true. Your legs are amazing. Your legs deserve

1314
03:39:45.879 --> 03:39:54.719
not just respect, They deserve to relax.

1315
03:39:56.079 --> 03:40:06.799
Deeply. They deserve to take some time out of the

1316
03:40:06.920 --> 03:40:38.040
day to just let go completely. Legs really can relax.

1317
03:40:45.639 --> 03:40:49.760
And because the legs are so such a most you know,

1318
03:40:50.040 --> 03:40:55.959
very important part of your body. When you relax your legs,

1319
03:40:56.040 --> 03:41:03.280
the rest of your body also naturally follows in that

1320
03:41:07.040 --> 03:41:17.840
journey of comfort. I can feel it in my hips.

1321
03:41:19.239 --> 03:41:26.360
My hips feel really loose, and also my lower back

1322
03:41:26.440 --> 03:41:26.799
as well.

1323
03:41:28.840 --> 03:41:30.440
My lower back really.

1324
03:41:30.840 --> 03:41:35.440
Feels it feels stretched, even though I'm just sitting in

1325
03:41:35.520 --> 03:41:38.840
a chair and there's no stretching.

1326
03:41:40.959 --> 03:41:44.120
As far as I'm aware that I'm doing. It's almost

1327
03:41:44.120 --> 03:41:47.959
as if the muscles are just relaxed so much that

1328
03:41:48.079 --> 03:41:55.120
there is a natural stretch as the tension has reduced

1329
03:41:56.559 --> 03:42:15.159
a lot. And I'm now going to count down from

1330
03:42:15.799 --> 03:42:21.879
ten down to one, and you can.

1331
03:42:21.840 --> 03:42:50.920
Continue to fill wonderfully relaxed ten nine, eight, seven, six, five.

1332
03:42:55.239 --> 03:43:14.760
Four three two one. Relax.

1333
03:43:22.639 --> 03:43:26.440
So I'm just going to count down from five down

1334
03:43:26.520 --> 03:43:30.959
to one. And as a countdown, if you just focus

1335
03:43:31.079 --> 03:43:39.000
on the numbers, just the numbers counting down, and notice

1336
03:43:39.920 --> 03:43:42.239
how you feel.

1337
03:43:44.600 --> 03:43:49.200
In this moment as you hear the numbers counting down,

1338
03:43:50.239 --> 03:43:57.200
knowing that those numbers counting down represent you.

1339
03:43:59.000 --> 03:44:08.959
Feeling calmer, not just in your body, but also relaxing

1340
03:44:09.079 --> 03:44:09.559
your mind.

1341
03:44:12.600 --> 03:44:13.879
Just notice how you feel.

1342
03:44:14.799 --> 03:44:20.680
There's nothing to do, there's nothing to say, there's nothing

1343
03:44:20.840 --> 03:44:25.959
to think about, starting with.

1344
03:44:27.440 --> 03:45:14.360
Number five, four three two one. And as you notice

1345
03:45:18.479 --> 03:45:22.559
the gradual letting go.

1346
03:45:24.920 --> 03:45:31.879
Of the tension in your body, you may also begin

1347
03:45:32.159 --> 03:45:38.159
to notice and be aware of how your mind is

1348
03:45:39.239 --> 03:45:47.079
starting to slow down. This is just a natural thing

1349
03:45:47.559 --> 03:45:54.959
that happens. It's not really a special procedure. It's just

1350
03:45:55.159 --> 03:46:00.200
natural because as your body relaxes, your mind or so

1351
03:46:00.799 --> 03:46:05.680
it starts to relax, and the more your mind relaxes,

1352
03:46:05.799 --> 03:46:10.399
the more your body relaxes. It's just a continuous circle

1353
03:46:10.520 --> 03:46:21.239
of relaxation. And there's that calmness that comes from.

1354
03:46:23.040 --> 03:46:24.200
Relative quietness.

1355
03:46:25.799 --> 03:46:30.680
You know, even even if there's background sounds either your

1356
03:46:30.879 --> 03:46:32.200
side online.

1357
03:46:33.559 --> 03:46:39.360
Is still going to be quite calm. You know, you

1358
03:46:39.399 --> 03:46:39.920
haven't got the.

1359
03:46:40.040 --> 03:46:45.200
Television on, there's no music in the background, unless you're

1360
03:46:45.239 --> 03:46:52.760
listening to the recorded with music. Of course, you're very

1361
03:46:53.000 --> 03:46:54.840
likely not going to be sitting in a room with

1362
03:46:54.959 --> 03:46:59.719
other people. Of course you might be, but generally it's

1363
03:47:00.479 --> 03:47:02.559
more ideal if you can do this on your.

1364
03:47:02.520 --> 03:47:14.479
Own, so no distractions, and when you stop thinking about stuff,

1365
03:47:21.040 --> 03:47:35.920
relaxation automatically rises. The sense of comfort starts to grow, and.

1366
03:47:37.719 --> 03:47:42.959
Without trying to build it up into something fantastical or

1367
03:47:46.319 --> 03:47:55.040
something magical, this is just a natural process, something that's

1368
03:47:56.239 --> 03:48:05.120
easy to accomplish. In fact, it's almost you know, the

1369
03:48:05.479 --> 03:48:12.159
sense of relaxing completely happens really when you put no

1370
03:48:12.360 --> 03:48:16.920
effort into it. It's not something that you can really force.

1371
03:48:19.520 --> 03:48:28.920
It's something that happens naturally, and part of the process

1372
03:48:29.319 --> 03:48:34.040
of this recording and others.

1373
03:48:35.319 --> 03:48:36.879
Is simply.

1374
03:48:38.200 --> 03:48:46.879
Two allow you to take advantage of this space.

1375
03:48:49.559 --> 03:48:53.799
This time, it's just.

1376
03:48:57.959 --> 03:49:05.520
Let go, to just be here, to be in tune

1377
03:49:09.200 --> 03:49:21.319
with how you feel, yet with the intention of wanting

1378
03:49:21.600 --> 03:49:33.680
to relax deeply and maybe even to fall asleep, depending

1379
03:49:33.920 --> 03:49:38.840
on what it is that you wish for yourself.

1380
03:49:40.079 --> 03:49:50.520
In this moment. As we know, relaxing.

1381
03:49:51.440 --> 03:49:59.520
Is the majority of the process of falling asleep, the

1382
03:49:59.600 --> 03:50:03.399
actual fall. The sleep part is the tiny bit at

1383
03:50:03.440 --> 03:50:15.799
the end. The deeper relaxed you become, the easier.

1384
03:50:18.360 --> 03:50:19.280
You find.

1385
03:50:20.520 --> 03:50:34.360
Yourself drifting. But you can also if you choose stay

1386
03:50:35.959 --> 03:50:55.319
focused on my voice and really enjoy the process, gradually

1387
03:51:00.920 --> 03:51:07.520
relaxing each muscle.

1388
03:51:11.760 --> 03:51:38.600
In your body effortlessly and just observing the sensation of

1389
03:51:38.879 --> 03:51:54.479
letting go completely. This time, I'm going to count from

1390
03:51:54.760 --> 03:52:04.879
six down to one, and you can notice your mind

1391
03:52:07.520 --> 03:52:20.959
calming down more with each number that you hear me say, naturally,

1392
03:52:22.000 --> 03:53:04.200
feeling calm and slow and be peaceful sex five.

1393
03:53:23.920 --> 03:55:30.479
Four, three, one, being aware of how your mind to

1394
03:55:30.920 --> 03:55:46.000
slowed rite down, sinking deeply into relaxation.

1395
03:55:58.879 --> 03:56:06.000
And as you focus on your mind, you may notice that.

1396
03:56:07.920 --> 03:56:15.959
There are some thoughts still there, maybe some stubborn thoughts that.

1397
03:56:18.440 --> 03:56:31.399
For some reason perhaps need your attention. That's what you

1398
03:56:31.559 --> 03:56:44.600
can do is send love to those thoughts. Sprinkle those

1399
03:56:44.840 --> 03:56:50.319
thoughts with love.

1400
03:56:52.040 --> 03:56:58.200
I little petals from a flower, just sprinkle it over them, petals,

1401
03:56:58.280 --> 03:57:06.120
feel good love towards those thoughts. To let those thoughts murder.

1402
03:57:08.360 --> 03:57:13.799
You're not abandoned the number. You just need them. You

1403
03:57:13.959 --> 03:57:25.440
require them to just calm down, slow down, quiet down

1404
03:57:29.360 --> 03:57:41.159
for now, so as you focus on those remaining thoughts.

1405
03:57:42.399 --> 03:57:46.479
As we count down this time from seven down to one.

1406
03:57:48.040 --> 03:58:02.079
With each number, just imagine sprinkling those flower petals love, love, kindness,

1407
03:58:03.719 --> 03:58:15.559
gratitude over those thoughts, which will allow them to just

1408
03:58:17.000 --> 03:58:17.879
melt away.

1409
03:58:19.000 --> 03:58:32.760
And relax deeply. With every number, those thoughts will become

1410
03:58:33.000 --> 03:59:27.280
more and more relaxed. Starting with number seven, six, five,

1411
03:59:40.479 --> 04:01:24.079
four three four, How leeds, you now notice how relaxed

1412
04:01:27.879 --> 04:01:46.959
you're feeling in your body. We're going to focus on

1413
04:01:47.120 --> 04:01:58.959
your hands, because the more relaxed your hands are, the

1414
04:01:59.120 --> 04:02:02.760
more relaxed your body and mind are.

1415
04:02:17.959 --> 04:02:29.520
There's you focus on your hands and your fingers. There's

1416
04:02:29.600 --> 04:02:34.920
nothing needed to be done. There's no clinching of fists

1417
04:02:35.239 --> 04:02:46.319
or dents in the fingers or anything like that. It's

1418
04:02:46.600 --> 04:03:01.200
just noticing and focusing on your hands, noticing how they feel.

1419
04:03:15.799 --> 04:03:26.280
Because the more relaxed your hands feel, the calmer your

1420
04:03:26.520 --> 04:03:38.399
mind feels, and the more comforts you feel throughout your body.

1421
04:03:44.319 --> 04:03:54.920
JE may have already.

1422
04:03:57.200 --> 04:04:14.719
Noticed your mind is starting.

1423
04:04:17.639 --> 04:04:40.120
To drift. Quis him just on your hands and fingers,

1424
04:04:45.040 --> 04:04:58.879
allowing them cheat experience a real deepening of that relaxation

1425
04:05:00.639 --> 04:05:18.520
in your hands and fingers, more and more relaxed. With

1426
04:05:18.719 --> 04:05:37.719
each number from eight down to one. You can almost.

1427
04:05:39.159 --> 04:05:51.159
Feel that healing, relaxing energy spreading into your hands and fingers.

1428
04:05:53.959 --> 04:06:16.159
Becoming or relaxing with each number you hear, going down.

1429
04:06:18.079 --> 04:09:16.079
Eight down to one, drifting, drifting again starting with number eight, seven, four, three,

1430
04:10:35.879 --> 04:10:45.159
just being here now, nothing to think about, nothing to do,

1431
04:10:46.799 --> 04:10:55.719
nothing to say, and everything just feels calm.

1432
04:11:00.680 --> 04:11:08.440
This is your natural state of being. This is how

1433
04:11:08.559 --> 04:11:15.000
you just normally feel when you take away all of

1434
04:11:15.120 --> 04:11:21.840
that other stuff that we add, you know, I think

1435
04:11:22.000 --> 04:11:24.159
like stress and worry in and.

1436
04:11:27.079 --> 04:11:39.520
Overthinking, anxiety, tension, just generally thinking about stuff.

1437
04:11:41.719 --> 04:11:45.680
You take that away, which is what we do. What

1438
04:11:45.799 --> 04:11:53.719
we do now you're left with.

1439
04:11:56.479 --> 04:12:05.479
A real sense of peacefulness, which comes to you very quickly,

1440
04:12:09.680 --> 04:12:20.520
because ultimately it's just a feeling, a feeling of comfort.

1441
04:12:24.120 --> 04:12:27.399
It's almost as if you've got inside yourself and you've

1442
04:12:27.559 --> 04:12:42.200
found a special place where everything is peaceful, a place

1443
04:12:42.399 --> 04:12:47.360
where you can film relaxed and your natural.

1444
04:12:49.159 --> 04:12:55.600
Sense of comfort, a place where you can be here,

1445
04:13:00.239 --> 04:13:07.079
where you can accept yourself and who you are, in

1446
04:13:07.159 --> 04:13:13.120
the place where you're not trying to please anybody else,

1447
04:13:13.639 --> 04:13:26.920
in the place where you can actually not just love yourself.

1448
04:13:26.520 --> 04:13:31.959
But in some ways more importantly, you can like yourself,

1449
04:13:34.479 --> 04:13:51.760
appreciate who you are, a sense of gratitude. It's in

1450
04:13:51.879 --> 04:14:02.840
the air way around you. That's also a place where

1451
04:14:03.040 --> 04:14:13.399
you can actually feel the healing energy soaking into your body.

1452
04:14:20.079 --> 04:14:32.399
Healing energy soaking into your body. That healing energy spreads

1453
04:14:33.399 --> 04:14:44.559
through your veins, traveling to each every single part of

1454
04:14:44.719 --> 04:14:54.520
your body, and you start to realize that actually that

1455
04:14:54.840 --> 04:15:03.559
healing energy, it's not just entered into your brain, it's

1456
04:15:03.639 --> 04:15:15.600
become part of your brain, and the spinal fluid is

1457
04:15:15.719 --> 04:15:26.639
now mixed with healing energy, not just allowing you to

1458
04:15:27.000 --> 04:15:34.600
feel so much more relaxed and healthy in this moment,

1459
04:15:39.079 --> 04:15:48.520
but Also, you start to realize that actually, what's happening

1460
04:15:48.760 --> 04:15:59.360
now without healing, relaxing energy spreading through your body is

1461
04:15:59.559 --> 04:16:10.000
actually be changing your life. It's actually changing the way

1462
04:16:10.159 --> 04:16:16.719
you're going to feel, not just now, but tomorrow and

1463
04:16:16.840 --> 04:16:25.760
the next day. As your health improves, not just your

1464
04:16:25.879 --> 04:16:28.040
physical health but your mental health.

1465
04:16:32.000 --> 04:16:33.719
Things that used.

1466
04:16:33.600 --> 04:16:39.319
To bother you in the past, for some reason, no

1467
04:16:39.520 --> 04:16:41.600
longer have the.

1468
04:16:41.719 --> 04:16:51.600
Effect that they used to because something's changed deep within you.

1469
04:16:56.680 --> 04:17:03.079
Maybe things that used to cause you to feel anger

1470
04:17:06.920 --> 04:17:17.000
no longer have that power to control you the way

1471
04:17:17.079 --> 04:17:25.120
they seem to be able to before. As you realize

1472
04:17:26.120 --> 04:17:38.559
that you're the one who decides what affects you, you're

1473
04:17:39.079 --> 04:17:48.920
the one who decides to feel relaxed and calm when

1474
04:17:49.840 --> 04:18:02.000
you choose to enjoy noticing, these natural developments.

1475
04:18:04.040 --> 04:18:05.200
Of healing.

1476
04:18:07.360 --> 04:18:15.959
Continue to grow and improve your life day by day,

1477
04:18:21.840 --> 04:18:30.079
including of course, your ability to relax so much easier

1478
04:18:35.040 --> 04:18:44.600
than sleeping. It's the most natural thing in the world

1479
04:18:46.079 --> 04:18:54.639
to you, because falling asleep is something that you've done.

1480
04:18:57.440 --> 04:19:05.120
So many times in your life, and you know that

1481
04:19:05.319 --> 04:19:08.159
you were born, as we all.

1482
04:19:08.159 --> 04:19:18.600
Were, with the ability to fall asleep naturally. We were

1483
04:19:18.760 --> 04:19:23.040
born with that ability.

1484
04:19:25.440 --> 04:19:27.280
To just drift.

1485
04:19:28.799 --> 04:19:40.600
Off into a deep, healing sleep. Even when we're kids,

1486
04:19:42.280 --> 04:19:45.200
sometimes will fall asleep and we don't even want to.

1487
04:19:47.200 --> 04:19:48.879
Try to think us stay awake.

1488
04:19:50.239 --> 04:19:53.680
Maybe it's a birthday in the morning, or it's Christmas

1489
04:19:53.920 --> 04:19:56.760
or holiday or something we look forward to.

1490
04:19:57.360 --> 04:20:02.079
We don't want to go to sleep. But the more we.

1491
04:20:02.159 --> 04:20:07.559
Want to stay awake, the more we just start to drift.

1492
04:20:11.719 --> 04:20:16.200
And the more you fights drifting we try to stop

1493
04:20:16.280 --> 04:20:23.200
yourself and drifting asleep, the deeper and stronger that drifting becomes.

1494
04:20:30.120 --> 04:20:35.879
Because we're born not just with the need to relax.

1495
04:20:35.559 --> 04:20:42.639
Deeply and to naturally fall asleep, but.

1496
04:20:42.719 --> 04:20:57.040
It's our birthright, it's part of our DNA, and sometimes

1497
04:20:57.200 --> 04:21:02.559
as we get older in life, perhaps at times we

1498
04:21:02.920 --> 04:21:04.639
have forgotten.

1499
04:21:08.799 --> 04:21:11.680
Relaxing completely.

1500
04:21:13.440 --> 04:21:26.799
It's not only a wonderfully pleasant experience, it's also really easy.

1501
04:21:38.159 --> 04:21:45.639
It's very very easy to let go, because that's all

1502
04:21:45.719 --> 04:21:46.680
it is. It is just.

1503
04:21:50.200 --> 04:22:02.120
Deciding to let go. And you press the play button

1504
04:22:04.399 --> 04:22:09.959
on my recordings, you have given permission.

1505
04:22:11.719 --> 04:22:20.319
For my voice to relax. When you press that play button,

1506
04:22:21.319 --> 04:22:29.760
you have given me permission for my words to effect

1507
04:22:32.280 --> 04:22:44.079
you in a positive, only a positive way. Opening up

1508
04:22:49.280 --> 04:23:00.239
your mind too useful and healing.

1509
04:23:01.440 --> 04:23:14.719
Suggestions that can have such an amazing effect.

1510
04:23:17.040 --> 04:23:28.399
On how you feel right now, as well as those

1511
04:23:28.799 --> 04:23:29.760
changes that.

1512
04:23:30.040 --> 04:23:40.040
Continue long after the recording ends, those changes within you

1513
04:23:42.879 --> 04:23:57.319
that continue to flourish and grow, transforming your life in positive,

1514
04:23:59.159 --> 04:24:08.799
beautiful way, allowing you to move forward in your life

1515
04:24:10.239 --> 04:24:25.040
in the direction that you choose for yourself. And this feeling,

1516
04:24:27.799 --> 04:24:35.879
this feeling that you can experience a safety, comfort, calmness.

1517
04:24:43.680 --> 04:24:57.639
This feels so nice. It's such a healthy place to be,

1518
04:25:05.520 --> 04:25:10.959
and that positivity grows within you.

1519
04:25:16.719 --> 04:25:28.680
Each and every day. Moving forward, you're going to find

1520
04:25:28.959 --> 04:25:39.520
that you're more relaxed physically and in your mind.

1521
04:25:40.799 --> 04:25:47.719
Is more relaxed. And it's not that you're.

1522
04:25:47.719 --> 04:25:53.399
Thinking slower, it's just that your mind will be less

1523
04:25:54.200 --> 04:26:05.760
clogged up with unnecessary negativity because from now on, your

1524
04:26:05.959 --> 04:26:15.680
mind rejects negativity. From now on, you're going to start

1525
04:26:15.959 --> 04:26:32.239
noticing when negativity arises and you can just say stop, stop,

1526
04:26:35.120 --> 04:26:41.879
and then negativity will turn around and leave you alone.

1527
04:26:49.879 --> 04:26:56.600
Stop and the negativity.

1528
04:26:58.920 --> 04:26:59.799
Would disappear.

1529
04:27:07.959 --> 04:27:14.479
And as you notice that you feel way more relaxed

1530
04:27:15.879 --> 04:27:31.239
than you probably expected, you can now congratulate yourself because

1531
04:27:31.399 --> 04:27:37.680
you are the person that has done this. You are

1532
04:27:37.799 --> 04:27:42.479
the one that has opened your mind up to the

1533
04:27:42.639 --> 04:27:50.680
simple facts that you can feel more relaxed in your

1534
04:27:50.760 --> 04:28:00.840
body and in your mind. You've opened your mind up

1535
04:28:01.079 --> 04:28:05.360
to the birthright of being able to.

1536
04:28:05.600 --> 04:28:22.200
Just fall asleep easily when you choose. And that's a

1537
04:28:22.399 --> 04:28:29.360
nice feeling. Don't you think it feels nice? Doesn't it?

1538
04:28:32.520 --> 04:28:35.200
To feel calm.

1539
04:28:36.559 --> 04:28:41.159
Full, That healing energy is spreading through your body in

1540
04:28:41.280 --> 04:28:57.319
your mind to spend time a special place where negativity

1541
04:28:58.799 --> 04:29:11.719
can no longer enter. Negativity is banned, It's barred, it's

1542
04:29:11.799 --> 04:29:18.440
not allowed entryue doesn't it doesn't. This doesn't deserve to

1543
04:29:18.559 --> 04:29:27.680
be here, doesn't belong here. Negativity has no place in

1544
04:29:27.879 --> 04:29:41.879
your life, which makes room for more comfort.

1545
04:29:43.360 --> 04:30:11.959
More healing, more relaxation, more peace. It feels nice, doesn't it?

1546
04:30:13.799 --> 04:30:37.600
Just let go with everything. I'm gonna count down now

1547
04:30:37.879 --> 04:30:46.120
from twenty down to one. You can continue to relax.

1548
04:30:48.280 --> 04:30:59.760
If you choose, you can drift to sleep with every

1549
04:31:00.079 --> 04:31:11.680
number you hear me say, you can fill twice as relaxed,

1550
04:31:14.719 --> 04:31:19.399
or if you choose, you can fill twice sleeping.

1551
04:31:25.760 --> 04:31:25.959
Now.

1552
04:31:31.360 --> 04:33:31.520
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two, eleven, ten, nine, eight, seven, six.

1553
04:33:39.599 --> 04:34:25.439
Five, or this is your time to just take a break,

1554
04:34:30.080 --> 04:34:31.159
your time to.

1555
04:34:33.959 --> 04:34:50.279
Relax, to allow your minde to slow down, to give

1556
04:34:50.360 --> 04:34:52.279
yourself a permission.

1557
04:34:56.479 --> 04:35:03.880
To take a break from everything.

1558
04:35:08.720 --> 04:35:16.119
Endure the only person that can make that decision. You're

1559
04:35:16.159 --> 04:35:18.959
the only person that can actually tell your mind.

1560
04:35:23.880 --> 04:35:48.159
Just relax, to just take some time off so that you.

1561
04:35:48.279 --> 04:35:54.439
Can focus on your body, getting in touch with how

1562
04:35:54.599 --> 04:36:11.240
you feel physically, and in the process of this body

1563
04:36:11.400 --> 04:36:15.840
scan where you focus on different parts of your body,

1564
04:36:22.279 --> 04:36:29.680
those parts that you focus on and observe, even though

1565
04:36:29.880 --> 04:36:38.000
you're not purposely requesting for those parts of your body

1566
04:36:38.200 --> 04:36:46.799
to relax, it's kind of expected. You expect when.

1567
04:36:46.639 --> 04:36:54.080
You listen to my voice to feel more relaxed naturally,

1568
04:36:59.599 --> 04:37:08.000
because when you're listening to me, your attention is focused

1569
04:37:09.759 --> 04:37:22.000
on my words, and as my words guide you to focus.

1570
04:37:25.959 --> 04:37:40.840
On those parts of your body, your focus increases, which

1571
04:37:41.000 --> 04:37:56.919
actually calms your mind. And when your mind calms down,

1572
04:38:01.840 --> 04:38:23.919
your body relaxes. And when your body calms down, your

1573
04:38:24.080 --> 04:38:40.919
mind relaxes. And even though I've not really started to

1574
04:38:41.080 --> 04:38:43.080
focus on your body.

1575
04:38:45.720 --> 04:38:48.159
You can already.

1576
04:38:49.159 --> 04:39:02.840
Feel that healing energy spreading through your body, pushing out.

1577
04:39:06.080 --> 04:39:16.599
Stress and tension, healing all the parts of your body,

1578
04:39:18.560 --> 04:39:26.200
including your skin, your bones, your blood, all of your

1579
04:39:26.319 --> 04:39:32.119
walkings inside your body, all of the muscles, all of

1580
04:39:32.200 --> 04:39:35.240
the fat, all of.

1581
04:39:35.560 --> 04:39:42.880
Everything, every hair on your body is filled with that

1582
04:39:43.240 --> 04:39:44.200
healing energy.

1583
04:39:52.200 --> 04:40:07.959
And when your brain fills with that healing energy, the

1584
04:40:08.200 --> 04:40:32.919
feeding of comfort relaxation increases deeply, increases in a way

1585
04:40:33.159 --> 04:40:37.599
that in your mind.

1586
04:40:40.919 --> 04:40:54.919
Starts to feel perhaps bit drowsing because it's not needed.

1587
04:40:57.880 --> 04:41:14.119
And it may start to drift if that's what's needed.

1588
04:41:17.240 --> 04:41:21.840
So if you're listening to this and what you need

1589
04:41:22.159 --> 04:41:25.200
is deep relaxation, that's what you get.

1590
04:41:27.360 --> 04:41:28.840
If what you need is.

1591
04:41:30.520 --> 04:41:32.159
To fall asleep.

1592
04:41:33.439 --> 04:41:42.400
Naturally and easily, that your mind drifts, that's also But

1593
04:41:42.520 --> 04:41:43.560
what happened.

1594
04:41:48.759 --> 04:41:56.479
Because by pressing that play button on the podcast and

1595
04:41:56.799 --> 04:42:00.439
listening to me, give permission.

1596
04:42:02.240 --> 04:42:12.799
Your body and your mind. In fact, you give the

1597
04:42:12.959 --> 04:42:18.240
command to your body and your wind to relax.

1598
04:42:21.439 --> 04:42:30.200
Deeply and to drift off to sleep, if that's what

1599
04:42:30.599 --> 04:42:46.520
you want or need them. As I focus on the

1600
04:42:46.639 --> 04:42:58.000
different parts of your body, you may start to just drift.

1601
04:43:02.080 --> 04:43:05.360
And then you come back again and you hear me

1602
04:43:05.639 --> 04:43:10.520
talkin and I'm focusing on a different part of your body,

1603
04:43:16.279 --> 04:43:25.720
you may find yourself drifting, Ben and realize you're drifting.

1604
04:43:27.439 --> 04:43:34.319
Until you stop drifting, you're a love again to my voice.

1605
04:43:35.759 --> 04:43:41.639
Focusing on a different part of your body, starts to

1606
04:43:41.799 --> 04:43:43.680
relax in on deeper.

1607
04:43:47.759 --> 04:43:56.200
Because I'm drifting. It's basically here already in the sleep zone.

1608
04:44:02.759 --> 04:44:07.880
Then the more you drift, the longer you drift, the

1609
04:44:08.040 --> 04:44:09.119
longer you drift.

1610
04:44:12.279 --> 04:44:24.319
Eventually that drifting continues into sleep, and that's the last

1611
04:44:24.479 --> 04:44:28.319
you remember until you wake up.

1612
04:44:32.639 --> 04:44:35.439
In your own time, when.

1613
04:44:35.319 --> 04:44:44.040
You experienced the right amount of sleep. Fear because when

1614
04:44:44.119 --> 04:44:53.520
you do and if you do fall asleep, it's extremely pleasant,

1615
04:44:56.240 --> 04:45:17.560
so relaxing, so deep, healing sleep. I feel so nice

1616
04:45:19.759 --> 04:45:21.560
to relax scenes.

1617
04:45:22.799 --> 04:45:32.520
Your own body in mind. You feel that he imag

1618
04:45:32.639 --> 04:45:45.240
is spreading through you. Relax and use so deeply, relace

1619
04:45:46.159 --> 04:45:59.959
so deeply, start to fight.

1620
04:46:00.040 --> 04:46:00.639
I guess.

1621
04:46:02.240 --> 04:46:12.200
On your eyes, moving down.

1622
04:46:14.919 --> 04:47:44.759
To Joe, down till think you shoulders am fus chest, stumpin.

1623
04:47:36.040 --> 04:48:33.119
Your gaps, your ex faint, yourto spreading grimeside your body.

1624
04:48:35.040 --> 04:48:36.119
Feeling you up.

1625
04:48:38.959 --> 04:48:51.240
Now, let's focus again a part of your body, Okay,

1626
04:48:51.959 --> 04:48:54.040
focusing this time on your forehead.

1627
04:49:00.560 --> 04:49:09.799
Now on your mouth, your lips, your tongue, a whole

1628
04:49:09.880 --> 04:49:32.200
of your mouth, focus in on your fingers. Maybe you could.

1629
04:49:33.599 --> 04:49:37.479
Move your fingers a little bits, you can focus on

1630
04:49:37.720 --> 04:49:47.040
each one individually, both hands.

1631
04:49:50.880 --> 04:49:53.439
And even though you should focus on both of your

1632
04:49:53.560 --> 04:49:59.319
hands now it almost seemed to just melt into one.

1633
04:50:04.680 --> 04:50:12.720
Where did your right hands starting left hand? And no words,

1634
04:50:12.880 --> 04:50:24.400
as if just mixed together. Now, focusing on your knees,

1635
04:50:30.319 --> 04:50:53.319
just noticing how your knees hell. Now, focusing on your elbows,

1636
04:50:56.119 --> 04:51:37.840
focusing on both your elbows, just absurd faith fews to say,

1637
04:51:39.279 --> 04:52:47.959
I'm sorry, to back energy the bacack opsie echous. It's

1638
04:52:48.040 --> 04:54:04.119
a good of sensations as what if of your faith

1639
04:54:16.400 --> 04:54:24.560
your toious feel right now?

1640
04:54:55.639 --> 04:55:29.279
Ninety sn how are you insire body feels noticing your

1641
04:55:29.599 --> 04:56:21.439
mind feels now, lett him go, letting go, letting go everything,

1642
04:56:29.720 --> 04:57:04.840
letting go, letting go, let's go everything you see.

1643
04:57:11.080 --> 04:57:14.759
I'm going to start now, and I'd like you just,

1644
04:57:14.919 --> 04:57:20.560
first of all, just to see yourself lying down on

1645
04:57:20.680 --> 04:57:26.840
that message table, lying on your front. Your head is supported,

1646
04:57:27.240 --> 04:57:36.000
your arms are supported, and you feel comfortable and breathing

1647
04:57:36.200 --> 04:57:45.599
is really easy, and you feel you feel confident in

1648
04:57:45.720 --> 04:57:47.919
how you look as well, So there's none of that

1649
04:57:48.080 --> 04:57:54.840
issue of body problems or shyness, because I'm a professional

1650
04:57:56.000 --> 04:58:02.360
and this is a therapy session, so none of that

1651
04:58:02.520 --> 04:58:09.240
stuff matters on whatsoever. This is about you.

1652
04:58:12.119 --> 04:58:17.880
This is about how you feel and how you can

1653
04:58:19.360 --> 04:58:24.959
enjoy that sense of comfort and relaxation that comes from

1654
04:58:26.360 --> 04:58:32.040
letting go and allowing my hands and my fingers to

1655
04:58:32.159 --> 04:58:32.720
relax you.

1656
04:58:35.560 --> 04:58:44.240
By messaging your body. So I want to start off

1657
04:58:44.479 --> 04:58:49.360
just by placing my hands on the back of your head,

1658
04:58:50.840 --> 04:58:56.159
just gently, just you can feel what my hands feel

1659
04:58:56.279 --> 04:59:03.000
like really on you. So you can maybe feel the

1660
04:59:03.080 --> 04:59:05.279
warmth of my hands on the back of your head.

1661
04:59:08.959 --> 04:59:12.479
With my hands to the side of your head, not pressing,

1662
04:59:12.639 --> 04:59:18.959
but just holding there very gently, maybe over your ears,

1663
04:59:19.520 --> 04:59:22.759
and a little bit on your face, so you can

1664
04:59:22.959 --> 04:59:25.159
feel my hands.

1665
04:59:26.919 --> 04:59:30.479
So you can become accustomed to them.

1666
04:59:39.119 --> 04:59:41.279
And now put my hands on the back of your

1667
04:59:41.360 --> 04:59:48.639
head again and gently let them slide down on to

1668
04:59:48.720 --> 04:59:49.560
the back of your neck.

1669
04:59:57.200 --> 04:59:58.959
You can feel my hands.

1670
05:00:05.400 --> 05:00:08.360
Gently stroking the back of your neck to start with,

1671
05:00:12.959 --> 05:00:16.959
just so you can get used to the feeling of

1672
05:00:17.119 --> 05:00:24.599
my hands on your skin, get accustomed to realize that

1673
05:00:25.119 --> 05:00:35.200
you're safe and it's all good, it's all fine. And

1674
05:00:35.279 --> 05:00:39.360
I'm going to start gently messaging the muscles in the

1675
05:00:39.479 --> 05:00:40.439
back of your neck.

1676
05:00:47.880 --> 05:00:56.799
With both hands. And this is a very trusting.

1677
05:00:58.560 --> 05:01:04.080
Situation really, because our necks are so fragile and to

1678
05:01:04.200 --> 05:01:08.319
have someone have their hands around your neck in that

1679
05:01:08.479 --> 05:01:13.759
way can sometimes be problematic for people, which is why

1680
05:01:13.919 --> 05:01:18.560
massages are quite good, because it allows you to relax

1681
05:01:19.959 --> 05:01:33.000
and to get in touch with trust, to feel peaceful

1682
05:01:33.680 --> 05:01:45.000
and calm. There's a massage the sides.

1683
05:01:44.680 --> 05:01:46.799
Of your neck, gently.

1684
05:01:49.639 --> 05:01:54.840
Moving from the bottom of your neck. It would be

1685
05:01:55.119 --> 05:01:58.479
sort of near where your shoulders start, I guess, all.

1686
05:01:58.439 --> 05:02:04.759
The way up to your jaw your ears, kind of

1687
05:02:04.880 --> 05:02:07.040
area on the side of your neck.

1688
05:02:09.799 --> 05:02:12.360
Of course, it's a lot longer than the front of

1689
05:02:12.439 --> 05:02:28.520
your neck, and message in the back of your neck,

1690
05:02:32.360 --> 05:02:41.159
especially that area where perhaps we hold tension, and there's

1691
05:02:41.240 --> 05:02:45.880
that area's message. You can actually feel a sense of

1692
05:02:46.040 --> 05:02:54.080
release in the back of your neck and maybe you

1693
05:02:54.240 --> 05:02:59.560
can breathe it out as well. Notice how it feels

1694
05:03:00.119 --> 05:03:13.000
is how you feel. They're moving down to that area

1695
05:03:13.560 --> 05:03:17.919
between your neck and your shoulders, that muscle.

1696
05:03:17.680 --> 05:03:25.720
Area, starting to message that area on both sides.

1697
05:03:27.919 --> 05:03:30.119
I mean, this would be the area that a lot

1698
05:03:30.159 --> 05:03:32.319
of people would message if they were going to give

1699
05:03:32.360 --> 05:03:38.799
you like a shoulder message even that's not technically the shoulders,

1700
05:03:39.360 --> 05:03:42.400
but it's all the muscles that lead to the shoulders.

1701
05:03:43.639 --> 05:03:44.479
From the neck.

1702
05:03:46.400 --> 05:03:51.520
And a game that can hold tension and stress. And

1703
05:03:51.680 --> 05:03:59.599
when massaged sometimes a nice deep message is useful, and

1704
05:03:59.840 --> 05:04:15.520
you decide how deep that message is, and just allow

1705
05:04:17.400 --> 05:04:22.479
my knuckles just to dig in to get to those

1706
05:04:22.680 --> 05:04:32.279
muscles and to really relaxed, and all the time being

1707
05:04:32.520 --> 05:04:50.040
firm yet gentle with you and just stroking down the

1708
05:04:50.240 --> 05:04:58.799
area to your actual shoulders, moving to the muscles of

1709
05:04:58.840 --> 05:05:07.000
your shoulders, and maybe initially just.

1710
05:05:08.520 --> 05:05:10.400
Pulling up the shoulders.

1711
05:05:10.000 --> 05:05:13.319
A little bit off the table just to give you

1712
05:05:13.439 --> 05:05:23.840
a little bit of a stretch, but very gently. And

1713
05:05:23.919 --> 05:05:26.479
you've got the muscles at the front of your shoulders,

1714
05:05:27.240 --> 05:05:28.240
the sides.

1715
05:05:28.119 --> 05:05:38.680
Of the back. Again, this is a part that can

1716
05:05:38.840 --> 05:05:44.000
really take quite a bit of pressure, quite a bit

1717
05:05:44.080 --> 05:05:55.279
of needing. If if you wish to really release the tension.

1718
05:05:56.880 --> 05:06:03.000
To really get into those muscles and you can let

1719
05:06:03.000 --> 05:06:09.520
your fingers in there, you can feel really nice. Sometimes

1720
05:06:09.560 --> 05:06:16.599
it's just being stroked gently or being messaged quite strongly

1721
05:06:20.400 --> 05:06:24.799
can all be beneficial to the real conversation.

1722
05:06:29.439 --> 05:06:42.119
With the muscles in your shoulders. Now as you move

1723
05:06:42.279 --> 05:06:51.560
down your arms were doing one arm at a time.

1724
05:06:52.520 --> 05:07:01.599
Starting with your right arm, what I'll do is I

1725
05:07:01.880 --> 05:07:06.000
just lift your arm up, just hold it to the

1726
05:07:06.200 --> 05:07:06.720
side of you.

1727
05:07:09.919 --> 05:07:16.279
By word, still be attached, and I just message the

1728
05:07:16.439 --> 05:07:29.279
tops of your arms all the way down to your

1729
05:07:29.439 --> 05:07:56.840
forearms into your wrists, gently messaging that part, the softer part,

1730
05:07:56.959 --> 05:08:03.400
which is the under part of the arm, which leads

1731
05:08:03.560 --> 05:08:06.400
to the crease in your elbow, the inside.

1732
05:08:07.840 --> 05:08:22.159
It's much more sensitive skin. Sometimes just having that stroked,

1733
05:08:25.439 --> 05:08:40.959
I feel really nice, pleasurable and relaxing. Now moving down

1734
05:08:42.360 --> 05:08:51.279
to your right hand, just holding your hand.

1735
05:08:54.240 --> 05:09:04.000
In both of my hands, just pressing gently on the

1736
05:09:04.080 --> 05:09:09.400
back of your hand, stretching your fingers.

1737
05:09:10.959 --> 05:09:20.119
Ever slightly at the same time pressing down and massaging

1738
05:09:20.840 --> 05:09:33.520
each finger, and then starting to massage the palms of

1739
05:09:33.639 --> 05:09:46.560
their hand. Just turning the hand, stretching it gently.

1740
05:09:51.439 --> 05:09:57.040
And actually having your hand held can really be an

1741
05:09:57.119 --> 05:10:04.840
emotional experience sometimes, even if it is a stranger, someone

1742
05:10:04.880 --> 05:10:09.279
you don't know very well, like a massage person or

1743
05:10:09.799 --> 05:10:10.560
a therapist.

1744
05:10:10.720 --> 05:10:25.880
Maybe because it's intimate, you can feel nice, you can

1745
05:10:25.959 --> 05:10:36.759
feel safe. And as I put that right arm back

1746
05:10:36.880 --> 05:10:45.639
down where it was, they did the same with your left.

1747
05:10:45.520 --> 05:10:58.200
Arm exactly the same. Massage in the muscles in.

1748
05:10:58.279 --> 05:10:59.919
Your arm all the way down.

1749
05:11:00.080 --> 05:11:08.040
Out do your wrist, stroking the inside of your arm,

1750
05:11:13.599 --> 05:11:27.040
just being gentle or as firm as you require, and

1751
05:11:27.159 --> 05:11:43.599
then messaging your left hand, stretching the fingers gently massaging

1752
05:11:43.880 --> 05:11:44.840
the palm.

1753
05:11:45.360 --> 05:11:46.400
Of your left hand.

1754
05:11:58.599 --> 05:12:26.279
You feel so yeah, M, so relaxing, so comforting, and

1755
05:12:26.360 --> 05:12:37.080
I just rest your left arm back down. Start to

1756
05:12:38.159 --> 05:12:48.840
message your back, the biggest part of your body, starting

1757
05:12:48.919 --> 05:12:54.000
at the top, starting again.

1758
05:12:53.840 --> 05:12:57.119
Where you wouldy have been, the area at the top

1759
05:12:57.479 --> 05:13:04.919
in between your shoulders, near your neck. Going back, message

1760
05:13:04.959 --> 05:13:16.439
in the area again, but this time moving downwards, making

1761
05:13:16.479 --> 05:13:24.720
it downward. Stroke to the middle of your back, working

1762
05:13:24.919 --> 05:13:32.599
from the outside inwards. So massage in that your back,

1763
05:13:32.759 --> 05:13:44.680
but the outsides of your back, the parts where your

1764
05:13:44.880 --> 05:13:55.040
arms would maybe rest against, almost.

1765
05:13:56.759 --> 05:14:08.959
The path that connects your front to your back, and

1766
05:14:09.240 --> 05:14:17.959
just messaging down firmly but gently, as firm as you want,

1767
05:14:21.400 --> 05:14:25.439
moving down, and then moving across a little bed and

1768
05:14:25.560 --> 05:14:31.119
moving all the way down again, be very gentle, you

1769
05:14:31.200 --> 05:14:42.319
have firm as you choose. Eventually you get to the spine.

1770
05:14:43.720 --> 05:14:48.360
We can massage the muscles on either side of your spine.

1771
05:14:48.799 --> 05:14:51.799
From the top of your neck all the way down

1772
05:14:54.639 --> 05:14:55.560
to your lower back.

1773
05:15:01.799 --> 05:15:07.840
We can do that a few times. Sometimes people would

1774
05:15:07.919 --> 05:15:14.639
use the knuckle or the you know, the two fingers

1775
05:15:14.720 --> 05:15:15.040
and just.

1776
05:15:16.720 --> 05:15:21.360
Go either side of the spine almost just push down,

1777
05:15:22.200 --> 05:15:24.479
go all the way down to the bottom of the spine,

1778
05:15:26.159 --> 05:15:35.840
each time releasing tension and opening up the body, stretching

1779
05:15:36.959 --> 05:15:43.880
your body so that you feel more relaxed but at

1780
05:15:43.919 --> 05:16:00.439
the same time rejuvenated. And now I'm gonna move to

1781
05:16:00.560 --> 05:16:09.080
one side, to your right side, and from the bottom

1782
05:16:09.159 --> 05:16:10.200
of your ribs.

1783
05:16:11.759 --> 05:16:17.919
To your pelvis, I'm gonna message that area of your back.

1784
05:16:19.799 --> 05:16:21.080
I'll stretch over the.

1785
05:16:21.119 --> 05:16:25.880
Other side and i will pull the muscles gently and

1786
05:16:26.119 --> 05:16:30.880
massage and push from one end that side or the

1787
05:16:30.959 --> 05:16:35.959
way to my side to the middle, in fact, to

1788
05:16:36.000 --> 05:16:41.560
where your spine is massaging that side of your spine.

1789
05:16:42.840 --> 05:16:48.000
The opposite side to where I'm standing. It's almost like

1790
05:16:48.240 --> 05:16:53.400
kneading bread. There's that big area which.

1791
05:16:53.319 --> 05:17:05.080
Is firm, yet lot's there to message. Potentially one of

1792
05:17:05.119 --> 05:17:11.759
the most important places to actually have a message, because

1793
05:17:11.840 --> 05:17:13.360
you really feel it.

1794
05:17:15.240 --> 05:17:20.279
You really feel the release and the pleasure of having

1795
05:17:20.360 --> 05:17:28.200
your lower back massaged. It releases so much from your body.

1796
05:17:29.759 --> 05:17:38.599
That's not useful starting a healing process which will continue

1797
05:17:38.799 --> 05:17:51.240
long after this recording is over. The message in this

1798
05:17:51.400 --> 05:17:55.319
part of your body not only feels really good for you,

1799
05:17:56.759 --> 05:18:01.439
it's actually fun to do. Is as I said, like

1800
05:18:01.639 --> 05:18:06.799
kneading bread. It's a part that you can really get

1801
05:18:07.000 --> 05:18:14.360
hold of and really massage deeply if that's your choice.

1802
05:18:22.400 --> 05:18:24.279
They're not going to move over to the other side

1803
05:18:24.319 --> 05:18:30.799
of your body and do the same with the opposite

1804
05:18:30.919 --> 05:18:40.240
part of your lawer back. Kneading and messaging from your

1805
05:18:40.400 --> 05:18:47.040
sides all the way to the middle of your back

1806
05:18:47.639 --> 05:18:48.680
where your spine is.

1807
05:18:53.040 --> 05:19:02.319
Pressing and kneading firm and gentle at the same time.

1808
05:19:04.279 --> 05:19:16.799
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1809
05:19:17.159 --> 05:19:28.799
relaxation or mixed together. Plus there's that feeling from your

1810
05:19:28.880 --> 05:19:31.200
stomach as it's being stretched.

1811
05:19:33.080 --> 05:19:34.959
Even though you're in your stomach now.

1812
05:19:35.400 --> 05:19:39.200
You can feel it being stretched because that whole area

1813
05:19:39.360 --> 05:19:40.759
is connected to your stomach.

1814
05:19:49.560 --> 05:19:54.319
Now we're going to move or move further up to

1815
05:19:54.439 --> 05:19:56.759
your top of your body and I we do the

1816
05:19:56.880 --> 05:20:04.639
same this time, starting with your upper back.

1817
05:20:05.159 --> 05:20:10.319
Put my hands forward over and massive massage in that

1818
05:20:10.639 --> 05:20:17.319
area up to your spine from the side of your

1819
05:20:17.360 --> 05:20:22.040
body up to your spine to some of that message

1820
05:20:22.279 --> 05:20:29.159
area that muscle tissue or whatever fatty tissue even will

1821
05:20:29.240 --> 05:20:34.000
be possibly from your chest because it's all connected. The

1822
05:20:34.240 --> 05:20:40.479
chest and the back connect together. I'm going to be

1823
05:20:40.639 --> 05:20:45.720
massaging and just pulling some of that skin from your.

1824
05:20:45.759 --> 05:20:55.200
Side up and massaging that area of your upper back

1825
05:20:56.959 --> 05:21:03.479
all the way to your spine, and then I'll move

1826
05:21:03.599 --> 05:21:06.360
down a bit and I'll continue with the middle of

1827
05:21:06.439 --> 05:21:13.959
your back, doing exactly the same thing as gentle, as

1828
05:21:15.759 --> 05:21:27.159
deep as you choose. Now, I'll move from the other

1829
05:21:27.279 --> 05:21:32.119
side again and do the exact same thing with the

1830
05:21:32.200 --> 05:21:36.360
top of your back on the other side, from.

1831
05:21:41.319 --> 05:21:50.040
Pretty much underneath your arm area really to your spine,

1832
05:21:55.119 --> 05:22:01.720
and then continue in that all the way down, including

1833
05:22:01.880 --> 05:22:18.880
your lower your middle of your back. I'm gonna go

1834
05:22:19.319 --> 05:22:25.560
to your thighs, the backs of your thighs, and the

1835
05:22:25.759 --> 05:22:35.680
sides of your thighs, starting with your right leg. Massage

1836
05:22:35.799 --> 05:22:45.360
in the back and the sides of your thighs gently

1837
05:22:45.599 --> 05:22:50.080
and firmly. There's a lot of muscles there.

1838
05:22:51.159 --> 05:22:53.880
It's an area that can be very tense at times

1839
05:22:54.560 --> 05:22:57.919
and maybe needs a little bit more pressure than the

1840
05:22:58.000 --> 05:23:06.400
rest of the body. Up to you. You can gently

1841
05:23:06.560 --> 05:23:13.799
stroke the back of your legs where you know, opposite

1842
05:23:13.919 --> 05:23:19.439
your knee joint or underneath your knee joint, very sensitive,

1843
05:23:19.720 --> 05:23:32.360
gentle area, and working down to your calf muscles.

1844
05:23:35.240 --> 05:23:41.639
Massage in your calf muscles thoroughly and deeply, if you choose,

1845
05:23:45.119 --> 05:24:02.599
using both hands fingers digging deep to your ankles.

1846
05:24:04.279 --> 05:24:09.919
And the back of your back of your ankles, just

1847
05:24:10.240 --> 05:24:21.840
gently message in that area, maybe lifting the leg and

1848
05:24:22.680 --> 05:24:37.200
stretching it a little bit. Moving to the right foot,

1849
05:24:45.200 --> 05:24:54.919
massage in the bottom of your feet and the size

1850
05:24:55.040 --> 05:25:05.720
of your fate m gently but firm enough so they

1851
05:25:05.759 --> 05:25:16.680
don't tickle, and just allow the pleasure that you get

1852
05:25:16.840 --> 05:25:26.080
from having your feet messaged to just overtake you as

1853
05:25:26.159 --> 05:25:32.080
I continue to message your feet, the bottoms of your feet,

1854
05:25:32.919 --> 05:25:41.639
the sides, your arches, your heel. You can put a

1855
05:25:41.759 --> 05:25:47.959
lot of pressure into your heel and it feels amazing, Yet.

1856
05:25:47.880 --> 05:25:55.959
The arches need to be a bit more gentle. Stretching

1857
05:25:56.080 --> 05:26:02.360
your toes gently a message in the bottoms of your

1858
05:26:02.439 --> 05:26:10.159
toes with my fingers, each one individually.

1859
05:26:17.880 --> 05:26:21.720
Moving her to the left leg to do exactly the

1860
05:26:21.840 --> 05:26:32.200
same thing, starting at the top of the thighs. Work

1861
05:26:32.279 --> 05:26:36.840
in the back of the thighs and the sides, massaging

1862
05:26:37.040 --> 05:26:47.200
deeply and gently the whole area, working all the way down.

1863
05:26:54.240 --> 05:26:59.880
And this is an area that maybe you could like

1864
05:27:00.159 --> 05:27:09.520
to spend more time relaxing and messaging. Perhaps, if you wanted,

1865
05:27:09.639 --> 05:27:14.479
I could make a future recording wants spend more time

1866
05:27:14.599 --> 05:27:23.119
on one particular area. As you moved down.

1867
05:27:25.759 --> 05:27:37.680
To your calf muscles, massagy and your calf muscles firmly.

1868
05:27:39.240 --> 05:27:50.720
And gently, moving down your ankle into your feet.

1869
05:27:52.560 --> 05:27:58.319
Massage in the backs of your feet, the bottoms of

1870
05:27:58.400 --> 05:28:08.400
your feet, stretching your toes and message in each tone individually.

1871
05:28:11.000 --> 05:28:16.840
And the feeling of pleasure and release. The experience when

1872
05:28:16.919 --> 05:28:38.840
you're having your feet messaged feels really good. Now, she

1873
05:28:39.080 --> 05:28:50.439
turn over in your mind. Laying on your back, I'm

1874
05:28:50.520 --> 05:29:03.040
just going to start again for your nick area in

1875
05:29:03.159 --> 05:29:11.439
your shoulders, just to get back in touch with that area.

1876
05:29:18.319 --> 05:29:28.680
And as you move up, I can clean my hands,

1877
05:29:30.000 --> 05:29:33.799
make them more fresh, because now I'm gonna message your

1878
05:29:33.880 --> 05:29:36.439
face simply.

1879
05:29:40.439 --> 05:29:42.200
Starting off with your forehead.

1880
05:29:48.959 --> 05:29:55.240
Your eyes are closed, I can just stretch your eyes

1881
05:29:55.479 --> 05:30:06.759
a little bit, pushing up on your eyebrows, just messaging

1882
05:30:06.959 --> 05:30:19.240
around your scalp, massaging down your cheeks, around your ears,

1883
05:30:22.360 --> 05:30:35.599
into your jaw, shiently the side of your neck, your chin,

1884
05:30:46.880 --> 05:30:54.599
and just moving down should your neck down to your chest,

1885
05:30:58.360 --> 05:31:02.680
starting by message in the very top of your chest.

1886
05:31:06.240 --> 05:31:07.360
Where the collar phone is.

1887
05:31:09.680 --> 05:31:21.080
Give a side of the collarbone, and then just mess

1888
05:31:21.159 --> 05:31:33.840
oge in the hole of the chest, moving the chest around.

1889
05:31:42.639 --> 05:31:47.400
Because it's quite a large area. You can move from

1890
05:31:47.439 --> 05:31:58.000
one side to the next. Move in my hands underneath

1891
05:31:58.279 --> 05:32:08.200
pretty much he arms are stretching up, stretching some of

1892
05:32:08.279 --> 05:32:16.279
the muscles of your back in the process, moving up

1893
05:32:17.439 --> 05:32:18.599
over your chest.

1894
05:32:22.840 --> 05:32:39.200
And they're moving down again. They're laying my hands. They're

1895
05:32:39.319 --> 05:32:43.400
just massage gently and slide down.

1896
05:32:44.439 --> 05:32:49.360
Towards your stomach, starting in the middle of your chest,

1897
05:32:52.799 --> 05:32:55.799
and then gradually my hands moving apart.

1898
05:32:58.400 --> 05:33:04.360
And massage and it's gliding at the same time, moving

1899
05:33:04.520 --> 05:33:23.240
down to just below your ribcage, moving down and then

1900
05:33:23.400 --> 05:33:31.200
messaging up again, giving your chest all the attention.

1901
05:33:32.560 --> 05:33:38.479
That it needs to feel completely relaxed.

1902
05:33:45.799 --> 05:33:49.560
Remembering that I'm also going to be focusing on your

1903
05:33:49.840 --> 05:33:54.840
sides as well, an area that really doesn't.

1904
05:33:54.560 --> 05:34:01.680
Get much attention but feels really good when it's massaged.

1905
05:34:06.599 --> 05:34:10.599
Just stroking my hands down the sides of your body,

1906
05:34:14.400 --> 05:34:17.840
just below your arms all the way down to your hips.

1907
05:34:27.479 --> 05:34:33.319
Now move into your stomach area. We're going to stand

1908
05:34:33.439 --> 05:34:35.919
on one side of you like I did when I

1909
05:34:36.000 --> 05:34:41.400
dig your lower back. I'm gonna do a similar process

1910
05:34:42.400 --> 05:34:53.080
of just stretching the muscles from your side, gently massaging

1911
05:34:57.319 --> 05:35:05.159
from one side to the next, moving the whole area

1912
05:35:06.240 --> 05:35:10.159
from below your ribs all the way down to below

1913
05:35:10.240 --> 05:35:19.840
your belly button, and then move around to the other

1914
05:35:19.959 --> 05:35:22.080
side of you and repeat that.

1915
05:35:28.680 --> 05:35:35.759
Process of relaxing deeply, calmly.

1916
05:35:38.919 --> 05:35:42.680
You feel loose, you feel free.

1917
05:35:45.080 --> 05:35:49.759
And there's something about having your stomach message that's different

1918
05:35:49.840 --> 05:35:51.279
from any other part.

1919
05:35:54.560 --> 05:35:56.119
Because we do have a.

1920
05:35:56.200 --> 05:36:00.639
Tendency of holding a different kind of rest in her

1921
05:36:00.720 --> 05:36:10.159
stomach that we may not be aware of. There's a

1922
05:36:10.279 --> 05:36:17.680
now message your stomach. In front of your stomach, they

1923
05:36:17.759 --> 05:36:28.560
can circles around your belly, buttom and then going the

1924
05:36:28.639 --> 05:36:39.080
other way around. There's gentleness and a freedom that comes

1925
05:36:40.959 --> 05:36:42.799
from feeling how.

1926
05:36:42.759 --> 05:36:43.759
You're feeling.

1927
05:36:48.959 --> 05:36:53.599
As a Now, move down the tops of your thighs,

1928
05:36:55.560 --> 05:37:01.040
muscles message in them, and I can do the to

1929
05:37:01.159 --> 05:37:01.919
your legs at.

1930
05:37:01.880 --> 05:37:05.880
The same time, pressing down.

1931
05:37:08.520 --> 05:37:14.680
Massaging deeply those muscles in your thighs, the front of

1932
05:37:14.759 --> 05:37:25.720
your thighs, and moving down to your knees, gently massaging

1933
05:37:25.840 --> 05:37:37.080
your knees, sliding down your shins, putting pressure on either

1934
05:37:37.279 --> 05:37:49.400
side of your shin gently softly but firmly, moving down

1935
05:37:49.759 --> 05:38:04.439
to your ankles, stroking the tops of your feet, and

1936
05:38:04.639 --> 05:38:10.720
then with each foot in each hand, just gently messaging

1937
05:38:11.560 --> 05:38:19.840
the whole of the foot, the top, the bottom, your heel,

1938
05:38:20.319 --> 05:38:28.119
your ankle, your toes, messaging every pile of your feet.

1939
05:38:32.840 --> 05:38:37.959
It feels so good just to let go and enjoy

1940
05:38:38.400 --> 05:39:02.439
the process, Enjoy feeling so deeply relaxed, so much comfort,

1941
05:39:02.639 --> 05:39:09.599
and so many feelings to come just from touching your skin.

1942
05:39:20.319 --> 05:39:26.439
And you can just lie there for as long as you.

1943
05:39:26.639 --> 05:39:40.439
Choose, enjoying the feeling of deep comfort from being massaged.

1944
05:39:42.439 --> 05:40:11.200
By me. Enjoy feeling deeply. And all we're gonna do

1945
05:40:11.880 --> 05:40:16.880
is blow out some candles.

1946
05:40:19.400 --> 05:40:34.479
In your mind, there are going to be a hundred candles,

1947
05:40:41.599 --> 05:40:47.400
and you're going to blow each one out individually, one

1948
05:40:47.759 --> 05:40:53.040
by one, starting at one hundred.

1949
05:40:54.119 --> 05:40:55.400
As I count down.

1950
05:41:00.360 --> 05:41:07.200
All the way down to one, and each time I

1951
05:41:07.520 --> 05:41:16.560
say the number, you can imagine that candle in front

1952
05:41:16.639 --> 05:41:22.360
of you, and I'd like you to actually.

1953
05:41:22.439 --> 05:41:41.720
Physically generally blow that candle out, just so it's not big.

1954
05:41:42.959 --> 05:41:57.319
Blows, just a gentle, and that candle will extinguish. And

1955
05:41:57.520 --> 05:42:01.840
then I'll say the next number, so move down.

1956
05:42:05.080 --> 05:42:11.599
Then you can just plow that one out as well.

1957
05:42:17.520 --> 05:42:26.080
And as we move down the numbers, you'll find yourself

1958
05:42:27.159 --> 05:42:35.799
feeding more and more relaxed. If you need to sleep,

1959
05:42:36.720 --> 05:42:44.520
you'll also find yourself becoming incredibly tired and sleepy.

1960
05:42:48.400 --> 05:42:55.840
In fact, you may struggle to blow out all one

1961
05:42:56.000 --> 05:43:00.400
hundred of these candles us.

1962
05:43:07.119 --> 05:43:25.000
As you feel more and more deeply relaxed, more and

1963
05:43:25.319 --> 05:43:44.919
more deeply tired, and the further you go down, the

1964
05:43:45.119 --> 05:43:47.959
more your mind.

1965
05:43:49.479 --> 05:44:02.080
Starts to drift. You may find the stop listening to

1966
05:44:02.279 --> 05:44:04.639
me after a while.

1967
05:44:13.279 --> 05:44:17.680
And even though there maybe background sounds where you are,

1968
05:44:22.599 --> 05:44:33.759
you'll be aware of those sounds at the moment, be

1969
05:44:34.159 --> 05:44:52.520
may start just not even notice them at all because

1970
05:44:52.680 --> 05:44:53.799
they're unimportant.

1971
05:45:01.840 --> 05:45:07.040
Where I am, I've got the sounds of the birds,

1972
05:45:08.880 --> 05:45:14.560
there's horrors, the pigeon who likes to say hello sometimes,

1973
05:45:17.400 --> 05:45:25.799
and there's the old plane that goes by, maybe traffic

1974
05:45:26.159 --> 05:45:36.799
and trains in the distance, but none of that scene

1975
05:45:37.000 --> 05:45:52.040
is important whatsoever, or candles you blow out less important.

1976
05:45:52.919 --> 05:46:08.919
Anything is or candles you blow out. The firth seemed

1977
05:46:09.159 --> 05:46:12.880
to move away.

1978
05:46:18.439 --> 05:46:32.159
From sounds, from general date days, stuff seems to just

1979
05:46:34.159 --> 05:46:45.880
move away on its own. You feel more.

1980
05:46:48.360 --> 05:47:05.799
Calmer with every candle you blowout, guiding you.

1981
05:47:08.959 --> 05:47:22.000
To the next number. Did you hear me say? And

1982
05:47:22.119 --> 05:47:40.040
then you blow that candle out to so easy, so simple.

1983
05:47:49.560 --> 05:47:57.880
I'm gonna start by introducing the first.

1984
05:47:59.279 --> 05:48:04.360
Candle. She is a hundred.

1985
05:48:08.759 --> 05:48:15.520
First candle, she is one hundred.

1986
05:48:20.400 --> 05:48:22.560
When you blow that.

1987
05:48:22.919 --> 05:48:43.119
Candle out, you'll find immediately light change in how you feel,

1988
05:48:48.279 --> 05:48:50.560
as well as a real sense of.

1989
05:48:53.040 --> 05:49:21.840
Positivity growing within you, relaxation and sleepiness expanding. Starting with.

1990
05:49:28.319 --> 05:50:09.279
One hundred, blow out my candle now, nineteen nine, candle

1991
05:50:11.840 --> 05:51:17.479
ninety eight, candle ninety seven, ninety six.

1992
05:51:45.000 --> 05:51:45.560
Capt.

1993
05:51:50.360 --> 05:53:19.680
Ninety five, ninety four, candle ninety three, I like you too,

1994
05:53:46.200 --> 05:54:10.040
like one hand ninety.

1995
05:54:28.919 --> 05:56:37.080
And eighty nine and eight eight can eight cand eight

1996
05:57:31.240 --> 06:01:49.959
eighty five eight eight it two twohhhhhhhhhh, seventeen.

1997
06:01:49.599 --> 06:02:42.240
Nine, candle seventy eight, candle seventy seven, candle seventy six,

1998
06:02:56.159 --> 06:03:55.680
candle seventy five, candle seventy four, candle seventy three, candle

1999
06:04:00.880 --> 06:05:02.919
seventy two candle seventy one, candle seventy one and seventy

2000
06:05:18.080 --> 06:06:11.080
and sixty nine, candle sixty eight, candle sixty seven, candle

2001
06:06:14.840 --> 06:07:17.680
sixty five, candle sixty four, candle sixty four, candle sixty three,

2002
06:07:27.479 --> 06:08:56.759
candle sixty and sixty one, candle sixty and fifty nine,

2003
06:09:18.319 --> 06:10:41.479
candle fifty eight, Can fifty seven, fifty six, candle fifty five,

2004
06:10:59.000 --> 06:13:00.880
candle fifty four, handlo fifty three, hand fifty fifty, can tolifty.

2005
06:13:29.360 --> 06:14:24.880
Can do if do you one, can't do fifty can.

2006
06:14:29.000 --> 06:16:53.319
Fourty nine, candle forty eight, candle forty seven, candle forty six, candle.

2007
06:16:56.159 --> 06:18:49.959
Forty five, forty two candle what do you want? Can do.

2008
06:18:54.959 --> 06:21:38.680
Forty thirty nine, thirty eight, candle thirty seven, candle thirty five,

2009
06:22:28.720 --> 06:24:29.439
four handle thirty three, handle thirty one, candle.

2010
06:24:33.200 --> 06:25:49.840
Firty and.

2011
06:25:53.479 --> 06:28:58.759
Two nine, twenty eight, candle twenty seven, twenty six, can.

2012
06:29:03.919 --> 06:31:46.080
Twenty five and four twenty candle to wit to handle

2013
06:31:50.040 --> 06:31:51.840
twenty one.

2014
06:32:31.360 --> 06:32:31.840
Wait.

2015
06:33:09.479 --> 06:38:56.279
Yea to night seen seven sixty four two woo stretched

2016
06:39:20.119 --> 06:44:00.840
f nine two two eight two.

2017
06:44:43.520 --> 06:46:56.319
Two four.

2018
06:47:02.119 --> 06:47:09.319
Let go of all of those thoughts, worries, concerns about

2019
06:47:09.400 --> 06:47:14.240
the past, thoughts about the future, and even.

2020
06:47:15.520 --> 06:47:19.840
Things you've been thinking about today, just let it all

2021
06:47:19.919 --> 06:47:26.159
go because none of it is useful in this moment.

2022
06:47:31.040 --> 06:47:46.439
This is your opportunity to just focus on feeling relaxed,

2023
06:47:50.720 --> 06:47:57.159
allowing yourself to get in touch with that natural sense

2024
06:47:59.240 --> 06:48:07.360
of peace that we all have within us. It's available

2025
06:48:07.439 --> 06:48:12.279
for everyone. It just sometimes takes a little bit of

2026
06:48:12.439 --> 06:48:19.840
effort to set up the right time and place in

2027
06:48:20.080 --> 06:48:26.319
order for you to just let go. Because when you

2028
06:48:26.520 --> 06:48:34.319
do decide to let go and relax, that's what your

2029
06:48:34.360 --> 06:48:43.040
body starts to do because you've chosen. You've chosen to

2030
06:48:43.520 --> 06:48:50.599
just allow your body to unwind and your mind starts

2031
06:48:50.720 --> 06:48:58.159
to slow down. And it's a nice feeling. It's a

2032
06:48:58.279 --> 06:49:03.040
nice feeling at the beginning to know that you have

2033
06:49:03.279 --> 06:49:13.599
chosen to decide to relax deeply, and because you've made

2034
06:49:13.639 --> 06:49:22.520
that decision, your body will just follow suit. Because sometimes

2035
06:49:22.759 --> 06:49:27.479
all the muscles in your body need is just permission

2036
06:49:27.759 --> 06:49:36.639
from you to relax. Because so often we're busy, we're

2037
06:49:37.119 --> 06:49:40.639
going from here to there, we're walking around and.

2038
06:49:40.720 --> 06:49:45.200
We're doing stuff, and the body doesn't have.

2039
06:49:46.840 --> 06:49:56.279
Any time or space to really relax deeply, So it

2040
06:49:56.439 --> 06:49:58.560
kind of waits for you to lead.

2041
06:49:58.439 --> 06:50:07.400
The way waits for your permission, and when you do.

2042
06:50:09.040 --> 06:50:14.200
Give your permission, when you get the say so, when

2043
06:50:14.279 --> 06:50:17.479
you say okay, it's time.

2044
06:50:19.520 --> 06:50:25.599
For your body to let go completely and relax totally,

2045
06:50:29.200 --> 06:50:35.840
your body just follows. It's like a breath of relief.

2046
06:50:37.040 --> 06:50:39.919
Ah good, I can now relax.

2047
06:50:43.560 --> 06:50:47.439
Have feeling at the end of a day of very

2048
06:50:47.599 --> 06:50:52.000
physical day that you may experience in the past, where

2049
06:50:52.040 --> 06:50:54.959
you get home and you just sit down in a chair,

2050
06:50:56.040 --> 06:50:59.880
maybe you kick your shoes off and are are feels

2051
06:51:00.279 --> 06:51:04.880
so nice. I know that you don't have to get

2052
06:51:05.000 --> 06:51:09.400
up again for a little while at least, and if

2053
06:51:09.439 --> 06:51:12.119
you choose, you can just sit there for maybe an

2054
06:51:12.159 --> 06:51:12.639
hour to.

2055
06:51:14.720 --> 06:51:19.599
Kind of feels blissful.

2056
06:51:23.680 --> 06:51:28.360
And just by sitting down like that, your body knows

2057
06:51:28.959 --> 06:51:33.919
that it's time to relax. Your body has been given

2058
06:51:34.000 --> 06:51:40.919
permission from you. Because it's a mindset in your mind,

2059
06:51:44.279 --> 06:51:56.319
you're prepared to let go everything and just completely allow

2060
06:51:56.720 --> 06:52:05.639
all the stress of your body to evaporate. An intensions

2061
06:52:06.000 --> 06:52:07.959
can just gradually.

2062
06:52:10.040 --> 06:52:10.400
Vanish.

2063
06:52:16.919 --> 06:52:28.599
It's almost like magic, really, because that sense of relaxation

2064
06:52:28.919 --> 06:52:34.919
in your body, it's a very natural state. It's not

2065
06:52:35.119 --> 06:52:39.959
something unusual. It may feel unusual when you first start

2066
06:52:40.040 --> 06:52:44.479
to relax. If you if you haven't really spent a

2067
06:52:44.560 --> 06:52:48.919
lot of time focusing and giving yourself this space.

2068
06:52:48.759 --> 06:52:54.279
To let go completely and relax, they seem almost alien,

2069
06:52:56.159 --> 06:53:02.040
but it isn't. It's actually the most natural thing in

2070
06:53:02.159 --> 06:53:12.360
the world to let go completely, to relax totally, the

2071
06:53:12.520 --> 06:53:24.400
most natural thing in the world to allow yourself to feel.

2072
06:53:25.599 --> 06:53:32.200
Really calm in your mind. And it is almost like

2073
06:53:32.360 --> 06:53:41.959
a literal unwinding. It's like you press a button and

2074
06:53:42.119 --> 06:53:46.479
all the tension just releases.

2075
06:53:47.159 --> 06:53:50.599
And it's like a wheel, like a cog, like the

2076
06:53:50.680 --> 06:53:54.599
inside of the clock, just unwinding, and it's almost like

2077
06:53:54.759 --> 06:53:59.840
you could see the little wind up not that's used,

2078
06:54:00.759 --> 06:54:04.759
just going the opposite way that you choose to wind

2079
06:54:04.840 --> 06:54:13.360
it up. And the energy that freymetic stress for energy

2080
06:54:14.840 --> 06:54:25.159
corradually winding down, losing its power, losing its strength. As

2081
06:54:25.240 --> 06:54:34.639
a sense of relaxation becomes stronger and deeper, and you

2082
06:54:34.840 --> 06:54:43.520
may find a more relaxed you feel that your mind

2083
06:54:43.959 --> 06:54:53.240
starts to wonder. Maybe you seem to stop listening to

2084
06:54:53.400 --> 06:54:59.279
me for a while, your mind goes somewhere else, and

2085
06:54:59.439 --> 06:55:05.240
in you realize you're listening to me again, and that

2086
06:55:05.319 --> 06:55:06.159
it's just your.

2087
06:55:06.159 --> 06:55:14.240
Mind to drift in to sleep, which is quite natural

2088
06:55:15.759 --> 06:55:23.680
because sometimes when we're stressed and tense, we're not may

2089
06:55:23.759 --> 06:55:28.200
I actually be aware of what we need or we

2090
06:55:28.400 --> 06:55:30.639
physically your emotionally.

2091
06:55:32.000 --> 06:55:33.520
Need in this moment.

2092
06:55:36.400 --> 06:55:42.040
But when you allow your body and mind to relax

2093
06:55:42.240 --> 06:55:50.439
completely and you let go of all thoughts, concerns, worries,

2094
06:55:51.200 --> 06:55:57.840
ideas all the goo allow them to drop onto the floor,

2095
06:56:03.360 --> 06:56:09.319
you start to get in touch with the feelings of

2096
06:56:11.200 --> 06:56:22.080
such relaxation. Feels so nice to be in touch with

2097
06:56:22.919 --> 06:56:31.400
the calmness of the different body parts as they become

2098
06:56:31.759 --> 06:56:44.479
looser and looser. Believe in your breathing seems easier and

2099
06:56:44.720 --> 06:56:53.840
more natural, effortless, as that cool air is through your

2100
06:56:54.000 --> 06:57:04.360
mouth or nose into your lungs, even in comforts and relaxation,

2101
06:57:06.959 --> 06:57:14.040
and then just breathing out any excess remain intentional stress.

2102
06:57:15.360 --> 06:57:20.000
From every part of your body and mind.

2103
06:57:23.520 --> 06:57:28.119
And as you start to focus on your mind, maybe

2104
06:57:28.639 --> 06:57:36.159
you notice that things have come to a standstill or

2105
06:57:36.279 --> 06:57:45.360
maybe just much much lower than before, because your mind

2106
06:57:45.599 --> 06:57:48.759
is not really needed.

2107
06:57:49.880 --> 06:57:51.479
When listening to my.

2108
06:57:51.680 --> 06:58:01.479
Voice, which allows your mind to relax just as deep

2109
06:58:01.560 --> 06:58:12.200
as your body. And that's synchronicity between the relaxation of

2110
06:58:12.439 --> 06:58:25.360
your body relaxation of your mind. Let you know, feeling

2111
06:58:26.400 --> 06:58:30.520
completely calm, loose.

2112
06:58:30.560 --> 06:58:44.759
And relaxed. Real is the great healing experience fear and

2113
06:58:45.040 --> 06:58:50.880
has so many.

2114
06:58:52.159 --> 06:59:00.919
Positive benefits for your body, mind, and your life. To

2115
06:59:01.000 --> 06:59:09.599
be able to lect over everything and to relax completely

2116
06:59:11.520 --> 06:59:20.880
you know, all parts everybody in mind. Even your bons

2117
06:59:21.000 --> 06:59:27.919
a reaxed, your muscles.

2118
06:59:26.959 --> 06:59:42.560
Are rixed, even the skin that covers your body is relaxed.

2119
06:59:47.680 --> 06:59:49.200
Every had.

2120
06:59:52.240 --> 06:59:52.560
You have.

2121
06:59:54.319 --> 07:00:11.919
Is also deeply relaxed. Then your brain really starts to

2122
07:00:12.159 --> 07:00:25.360
feel the benefits of this heaving relaxation, and as you

2123
07:00:25.639 --> 07:00:31.360
focus on the in the side of your scalp where

2124
07:00:31.400 --> 07:00:37.680
your brain is, you can start to realize and notice

2125
07:00:39.279 --> 07:00:50.599
the benefits of your brain relaxing demail. Then it's your.

2126
07:00:50.639 --> 07:01:00.360
Brain continues to react, sends those messages.

2127
07:01:01.520 --> 07:01:07.279
To the rest of your body and to your mind

2128
07:01:09.240 --> 07:01:32.319
to re relax more deeply, relaxy more completely, letting go

2129
07:01:33.200 --> 07:01:44.919
any remaining thoughts of concerns, allow them just to drop

2130
07:01:45.200 --> 07:01:54.319
onto the floor because they're not necessary in this moment.

2131
07:01:56.759 --> 07:02:10.240
This moment and deep reaxation and calmness, feeling your brain.

2132
07:02:11.840 --> 07:02:34.599
With deep concentrated heathing, calming, relaxing every part of your

2133
07:02:34.680 --> 07:02:45.279
brain feeling so brush.

2134
07:02:46.319 --> 07:03:01.639
And comfortable, so relaxed and be peaceful. Your brain feels

2135
07:03:03.240 --> 07:03:14.080
so light, that's so healthy. That sense of deep deep

2136
07:03:14.360 --> 07:03:25.799
comfort really does allow you to enjoy.

2137
07:03:27.520 --> 07:03:39.200
Those ever increasing sensations of comfort that are spreading throughout

2138
07:03:39.400 --> 07:03:46.279
your body, relaxing each.

2139
07:03:47.639 --> 07:04:04.319
And every muscle of your body, deeper and deeper, much

2140
07:04:04.919 --> 07:04:14.520
more deeper than before, much more.

2141
07:04:16.279 --> 07:04:25.119
Comfort spreading through your body and your mind.

2142
07:04:28.119 --> 07:04:45.919
Be so peaceful and calm, so very very peaceful in

2143
07:04:46.200 --> 07:05:02.040
avery part of your body, letting go of everything and everything,

2144
07:05:05.680 --> 07:05:09.479
so peaceful, call.

2145
07:05:12.680 --> 07:05:14.959
So relax.

2146
07:05:19.799 --> 07:05:36.799
A very second, the posies you feel d DPA relaxed,

2147
07:05:40.439 --> 07:05:51.959
dper and dper relax, call.

2148
07:05:54.639 --> 07:05:55.599
So cal.

2149
07:05:59.520 --> 07:06:11.880
B pease for so very piece from your head down

2150
07:06:12.360 --> 07:06:25.000
to your toys. Such peace and comfort growing all all

2151
07:06:25.159 --> 07:06:38.560
the time, Such peace and comfort spreading through your body

2152
07:06:38.959 --> 07:06:40.000
and mind.

2153
07:06:42.240 --> 07:06:58.520
Deeper and deepert, Such comfort spreading and sinking deeper to

2154
07:06:58.919 --> 07:07:09.840
air muscle of your body, so that you feel amazing,

2155
07:07:12.880 --> 07:07:25.639
so relaxed, so peaceful, so relax.

2156
07:07:28.959 --> 07:07:45.360
And peace letting go everything. I'm gonna do a body scan,

2157
07:07:47.159 --> 07:07:53.520
focusing on firstly how you feel in your body, not

2158
07:07:53.680 --> 07:07:59.119
trying to change how you feel, not trying to relax,

2159
07:08:00.360 --> 07:08:05.360
not trying to move away from any discomfort or stress

2160
07:08:05.599 --> 07:08:13.000
or tension. Just accepting, observing and accepting how you feel

2161
07:08:14.000 --> 07:08:15.680
in the different parts of your body.

2162
07:08:17.639 --> 07:08:26.040
Just allowing yourself to be exactly as you are, to

2163
07:08:26.279 --> 07:08:34.479
notice to get in touch with how you actually feel

2164
07:08:35.560 --> 07:08:44.360
in this moment. I'm going to start off by focusing

2165
07:08:45.639 --> 07:08:58.360
on your hands. Just be aware of your hands. Like

2166
07:08:58.479 --> 07:09:02.919
you to move your hands round. Just maybe move your

2167
07:09:03.159 --> 07:09:08.880
fingers a little bit. I've been and closing your hands

2168
07:09:09.720 --> 07:09:16.520
very gently, just so that you can get in touch

2169
07:09:16.880 --> 07:09:29.680
with how your hands and your fingers fell, very very

2170
07:09:30.080 --> 07:09:47.439
slow movements. Focusing now on your feet, and if you

2171
07:09:47.599 --> 07:09:51.919
can just do kind of an equivalent with your feet

2172
07:09:53.240 --> 07:09:59.799
you've just done with your hands. Maybe turn in your ankles,

2173
07:10:01.840 --> 07:10:11.560
moving your feet around, moving your toes gently, only very

2174
07:10:13.599 --> 07:10:23.479
gently and very slowly, noticing how your feet feel.

2175
07:10:25.279 --> 07:10:38.560
In this moment. Focusing now on your eyes, I'd like

2176
07:10:38.720 --> 07:10:45.720
you to just focus on your eyelids. Maybe you can

2177
07:10:45.880 --> 07:10:50.080
open and close your eyes a couple of times to

2178
07:10:50.319 --> 07:10:54.279
really get in touch with how you feel. When you do.

2179
07:10:54.520 --> 07:11:02.840
Close your eyes, the muscle changes in your eyes when

2180
07:11:02.880 --> 07:11:11.479
you do close them. Maybe raising your eyebrows. It stretches

2181
07:11:11.880 --> 07:11:22.680
the tops of your eyes, perhaps squinting your eyes, scrunching

2182
07:11:22.799 --> 07:11:24.680
up your eyes, just.

2183
07:11:24.759 --> 07:11:31.880
So you can herely get in touch with all aspects

2184
07:11:33.319 --> 07:11:38.240
of how your eyes feel.

2185
07:11:40.720 --> 07:11:56.560
Right now, now focusing on your thighs, and it just

2186
07:11:56.599 --> 07:11:59.599
starts you to gently tense.

2187
07:11:59.479 --> 07:12:09.439
Your thighs, just very very gently, just enough so you

2188
07:12:09.560 --> 07:12:21.759
can become more attuned to the physical sensation.

2189
07:12:22.880 --> 07:12:28.040
Of your upper legs, the front of your thighs, and

2190
07:12:28.159 --> 07:12:29.680
the backs of your thigh.

2191
07:12:34.000 --> 07:12:53.400
Noticing and observing how your thighs feel right now, moving

2192
07:12:53.639 --> 07:13:02.680
your focus to the back of your neck, just noticing.

2193
07:13:02.240 --> 07:13:08.279
The back of your neck, the muscles, and of course

2194
07:13:08.439 --> 07:13:12.759
they lead to the side of your neck. They also

2195
07:13:13.040 --> 07:13:17.880
lead to the top of your back, which leads to

2196
07:13:17.959 --> 07:13:18.720
your shoulders.

2197
07:13:20.360 --> 07:13:22.360
So as you focus on.

2198
07:13:22.919 --> 07:13:28.240
The back of your neck, maybe you can move your

2199
07:13:28.439 --> 07:13:37.159
head gently upwards as if you're looking up, Maybe moving

2200
07:13:37.240 --> 07:13:45.080
your head down as if you're looking down. Perhaps moving

2201
07:13:45.159 --> 07:13:51.639
your head side to side, right to left, but only.

2202
07:13:53.119 --> 07:14:03.880
Very slowly and very gently. You're not trying to force anything.

2203
07:14:05.639 --> 07:14:14.840
It has to be very very gentle, just so you

2204
07:14:15.000 --> 07:14:27.040
can be more in touch with the feelings, with the

2205
07:14:27.319 --> 07:14:35.000
sensations of the physical sensations of how on the back

2206
07:14:35.119 --> 07:14:51.720
of your neck feels right now, as we now focus.

2207
07:14:54.040 --> 07:14:59.240
On the tops of your arms, the parts where your

2208
07:14:59.400 --> 07:15:04.560
bicy and your triceps are between your elbow and your shoulders.

2209
07:15:08.319 --> 07:15:13.200
To focus on those parts, the tops of your arms,

2210
07:15:15.439 --> 07:15:22.959
you may like to just tense them, but very very

2211
07:15:23.159 --> 07:15:32.720
gently and slowly, so you know, straining or putting any

2212
07:15:34.000 --> 07:15:37.200
pressure whatsoever.

2213
07:15:38.080 --> 07:15:38.959
On your arms.

2214
07:15:41.680 --> 07:15:49.040
It's just slowly you can gain more of a sense

2215
07:15:49.319 --> 07:15:54.080
of how your upper arms.

2216
07:15:55.360 --> 07:16:07.240
Are feeling in this moment, just noticing as you gently,

2217
07:16:09.439 --> 07:16:10.919
very gently.

2218
07:16:12.360 --> 07:16:23.680
And slowly tighten the muscles and then let go. Notice

2219
07:16:25.799 --> 07:16:28.639
how the tops of your arms feel.

2220
07:16:31.200 --> 07:16:49.439
Right now, as in now focus on your stomach, the

2221
07:16:49.599 --> 07:16:53.439
area the lower abdomen area below.

2222
07:16:53.200 --> 07:17:01.959
Your belly button, moving all the way down to your hips,

2223
07:17:03.080 --> 07:17:14.319
just above your grind. Maybe you're able to tense these

2224
07:17:14.520 --> 07:17:22.240
muscles in the area very very gently.

2225
07:17:25.200 --> 07:17:26.279
And slowly.

2226
07:17:31.959 --> 07:17:36.360
If that's a difficult thing to do, maybe you can

2227
07:17:36.599 --> 07:17:47.240
just move your body, pushing your stomach up, maybe moving

2228
07:17:47.279 --> 07:17:49.880
a little bit to a side using.

2229
07:17:49.680 --> 07:18:00.119
Your hips, just so you get more in tune with

2230
07:18:00.439 --> 07:18:09.759
how your lower abdomen area is feeling.

2231
07:18:12.240 --> 07:18:21.439
In this moment, just noticing.

2232
07:18:22.360 --> 07:18:24.040
The physical.

2233
07:18:25.200 --> 07:18:31.840
Sensations or your lower abdomen.

2234
07:18:42.159 --> 07:18:43.119
Has move.

2235
07:18:44.919 --> 07:18:46.159
Your attention.

2236
07:18:48.159 --> 07:18:59.639
To your mouth. Notice in your lips, the inside your mouth,

2237
07:19:01.919 --> 07:19:19.119
your teeth, your guns, your tongue, Just noticing how your

2238
07:19:19.279 --> 07:19:26.080
tongue and your mouth feels. It may help by.

2239
07:19:28.040 --> 07:19:35.000
Moving your tongue around your mouth, moving it to your.

2240
07:19:35.000 --> 07:19:42.720
Left, maybe pressing it gently against the side of your mouth,

2241
07:19:44.279 --> 07:19:49.240
and then to the right, gently to the side of

2242
07:19:49.360 --> 07:19:57.319
your mouth, perhaps pressing up against the top of your mouth,

2243
07:19:58.479 --> 07:20:04.319
and then down gently against the bottom of your mouth,

2244
07:20:07.040 --> 07:20:23.240
always very slowly and a very very gentle so that

2245
07:20:23.479 --> 07:20:38.880
you can be aware of how you feel in your

2246
07:20:39.000 --> 07:20:59.880
mouth area. Now I'm going to focus on your earth.

2247
07:21:10.880 --> 07:21:19.959
I'll ask you to maybe just routine your wrists by

2248
07:21:20.080 --> 07:21:30.880
moving your hands in a circular motion very gently and slowly,

2249
07:21:33.639 --> 07:21:52.360
just so we can feel the sensations that you are

2250
07:21:52.880 --> 07:22:08.159
currently experiencing in your wrists. Perhaps move in your hands

2251
07:22:09.880 --> 07:22:24.840
up and down the game very very japly and slowly,

2252
07:22:33.880 --> 07:23:04.400
very che son and slow. Now start to upset your

2253
07:23:04.599 --> 07:23:15.759
lower back. There are bad part is just above your

2254
07:23:16.000 --> 07:23:22.759
hips where your coxis.

2255
07:23:22.200 --> 07:23:35.200
Are a whole area which also really does include the

2256
07:23:35.560 --> 07:23:37.959
signs of your body.

2257
07:23:39.400 --> 07:23:42.479
Because those muscles are very much connected.

2258
07:23:47.720 --> 07:23:54.759
There's those muscles also move into your hip area connecting

2259
07:23:55.000 --> 07:23:56.599
too your buttocks.

2260
07:23:59.479 --> 07:24:14.159
Side to your hips, and if you're physically able to

2261
07:24:14.400 --> 07:24:23.639
do so, maybe you can very gently just move your

2262
07:24:23.759 --> 07:24:43.840
body eviss slightly, very slowly some side. Decide just enough, yeah,

2263
07:24:46.360 --> 07:24:57.080
to gauge how you feel in your lower back.

2264
07:25:04.639 --> 07:25:19.400
Perhaps secretly move your hips gently up and down, gently

2265
07:25:19.840 --> 07:25:21.200
and slowly.

2266
07:25:24.400 --> 07:25:35.080
In all that's und be in touch with the physical

2267
07:25:35.680 --> 07:26:03.840
sensations of your low back. As we know, your attention

2268
07:26:07.840 --> 07:26:15.560
to your jaw an area for your chin all the

2269
07:26:15.680 --> 07:26:24.200
way up to near where your ears are. Oh, your jaw,

2270
07:26:34.479 --> 07:26:43.200
you can just it's okay to do so gently open

2271
07:26:43.360 --> 07:26:53.040
your mouth nor wide noe stretcher, Just very gently and

2272
07:26:56.119 --> 07:27:11.599
slowly opening your mouth, closing your mouth very gently and slowly.

2273
07:27:21.599 --> 07:27:38.479
You can pin touch but how your jaw feels now

2274
07:28:05.720 --> 07:28:10.639
to sit down the chest area.

2275
07:28:20.400 --> 07:28:25.639
You don't need to do anything to move your chest

2276
07:28:27.880 --> 07:28:31.080
because it moves every time you breathe.

2277
07:28:36.400 --> 07:28:50.319
It moves very gently and slowly automatically with each breath

2278
07:28:50.720 --> 07:29:16.159
you take. There's your focus, so your chest fils when

2279
07:29:16.360 --> 07:29:54.520
you breathe. Live in your focus to forms jo no bus.

2280
07:30:00.479 --> 07:30:10.360
Maybe you're able to very gently and slowly.

2281
07:30:12.119 --> 07:30:20.680
Tense the muscles in your forearms and when you do that,

2282
07:30:21.159 --> 07:30:54.360
you can feel your elbows as well, very gently and slowly, gently.

2283
07:30:57.119 --> 07:31:41.119
And softly observing your forearms and delpas. The focus the

2284
07:31:41.279 --> 07:31:53.159
rest of your back, your upper back and the middle

2285
07:31:54.720 --> 07:32:10.919
the middle of your back. Again, this part of your

2286
07:32:11.080 --> 07:32:25.799
body moves. Also every time you pray. You may not

2287
07:32:26.119 --> 07:32:40.200
notice that. Usually les you observe your upper back in

2288
07:32:40.360 --> 07:32:50.240
the middle of your back, you can really feel that

2289
07:32:51.919 --> 07:33:54.479
gentle and moving your focus into your hip area. Butte broy,

2290
07:33:57.319 --> 07:34:32.200
there's muscles and those bones in your midsection. Just noticing

2291
07:34:34.560 --> 07:34:39.200
how your hips feel.

2292
07:34:42.360 --> 07:34:59.959
Right now, you can very very gently lose your hate

2293
07:35:05.119 --> 07:35:10.840
maybe sighed to Sidney gently.

2294
07:35:13.639 --> 07:36:00.040
Sor yeah r chandly softly. It's everything.

2295
07:36:01.880 --> 07:36:14.799
Starts to slow down, including.

2296
07:36:14.360 --> 07:36:16.639
The thoughts in your mind.

2297
07:36:18.080 --> 07:36:28.200
And your mind itself just starts to gradually. It doesn't

2298
07:36:28.279 --> 07:36:35.840
have to be instant, but just gradually starting too. It's

2299
07:36:35.880 --> 07:36:44.919
almost like time is storing Chin. It's a slower pace

2300
07:36:47.439 --> 07:36:48.360
to maybe what.

2301
07:36:48.599 --> 07:36:53.319
You're used to in your day to day life.

2302
07:36:56.479 --> 07:37:23.439
It's a slower movement of energy, very small movements which

2303
07:37:23.560 --> 07:37:28.240
make up the larger movements, which is always the case.

2304
07:37:31.599 --> 07:37:36.000
Now, when you move your hand, it might seem like

2305
07:37:36.159 --> 07:37:42.560
it's one movement, but it's lots of minute different muscles moving.

2306
07:37:44.319 --> 07:37:53.319
In accordance with each other. And what happens in this

2307
07:37:55.200 --> 07:37:58.279
space that we're sharing is.

2308
07:38:03.560 --> 07:38:17.759
We move from that big movement into those smaller movements.

2309
07:38:24.200 --> 07:38:26.040
Starting to focus on.

2310
07:38:31.360 --> 07:38:37.599
How your body feels, not just as a whole, not

2311
07:38:37.880 --> 07:38:43.200
just oh, i'm feeling this way. I'm feeling stressed or tense,

2312
07:38:43.439 --> 07:38:46.240
or I'm feeling relaxed and calm.

2313
07:38:47.560 --> 07:38:50.040
I'm feeling this way, I'm feeling that way.

2314
07:38:53.520 --> 07:39:01.599
Starting to notice that your body begins to present to

2315
07:39:01.720 --> 07:39:22.439
you small feelings around your body, small physical sensations in

2316
07:39:22.560 --> 07:39:38.000
your legs, whether pleasurable or not. Maybe resisting the temptation

2317
07:39:38.400 --> 07:39:39.479
to label them.

2318
07:39:42.240 --> 07:39:49.840
Or to judge them those feelings. Just thinking them, thinking

2319
07:39:49.880 --> 07:40:03.040
about them is just being neutral, just feelings, not being

2320
07:40:04.119 --> 07:40:14.439
particularly concerned, just noticing what your body is telling you.

2321
07:40:22.400 --> 07:40:28.720
Feelings in your arms, instead of feeling the hole of

2322
07:40:28.840 --> 07:40:32.439
the arm, maybe notice those.

2323
07:40:34.200 --> 07:40:39.959
Individual feelings, all those different muscles and.

2324
07:40:44.080 --> 07:40:53.279
The skin, the hairs of your arms, all the internal

2325
07:40:53.400 --> 07:41:09.560
parts of your arms, the veins, the bones. Just being

2326
07:41:09.639 --> 07:41:10.279
aware of.

2327
07:41:13.360 --> 07:41:19.759
Maybe your elbow on your right arm has a certain feeling,

2328
07:41:21.840 --> 07:41:23.919
maybe your left wrist.

2329
07:41:25.680 --> 07:41:49.279
Also has its own individual physical sensation. What about your forearm,

2330
07:41:50.360 --> 07:42:02.560
on your right arm, your right forearm, there may not

2331
07:42:02.720 --> 07:42:10.479
be any particular feeling that you could even give a

2332
07:42:10.560 --> 07:42:17.759
name to, may not feel like anything other than just

2333
07:42:18.360 --> 07:42:20.959
a feeling. You know, it's there.

2334
07:42:27.279 --> 07:42:33.000
The feelings in your shoulders, perhaps your shoulders when you

2335
07:42:33.119 --> 07:42:36.840
think about them, kind of almost like they're the same,

2336
07:42:38.000 --> 07:42:43.840
you know, the same feeling, almost like both of your

2337
07:42:43.880 --> 07:42:45.599
shoulders are just one thing.

2338
07:42:47.439 --> 07:42:48.319
Of course they're not.

2339
07:42:57.000 --> 07:43:02.319
And when you focus on your left shoulder and then

2340
07:43:02.400 --> 07:43:09.080
on your right shoulder, maybe find that you move.

2341
07:43:08.959 --> 07:43:13.680
The muscles a little bit, maybe tense the muscles gently,

2342
07:43:19.319 --> 07:43:21.279
noticing the.

2343
07:43:21.400 --> 07:43:52.639
Difference in each shoulder. Your lower back, the left side

2344
07:43:52.759 --> 07:43:56.360
of your lower back and the right side of your

2345
07:43:56.400 --> 07:44:08.599
lower back of course that connection to your buttocks and

2346
07:44:08.759 --> 07:44:20.680
to your hips, and also moving up into the middle

2347
07:44:20.720 --> 07:44:34.599
of your back. And sometimes like right now, actually when

2348
07:44:34.680 --> 07:44:38.279
I focus on their part, when I focused on my

2349
07:44:38.400 --> 07:44:44.520
buttocks and then I focused on the middle of my back,

2350
07:44:44.919 --> 07:44:47.680
I almost felt like the muscles in my lower back

2351
07:44:47.759 --> 07:44:57.599
were being stretched very gently, just stretched a little bit.

2352
07:44:59.520 --> 07:45:06.279
Even though I wasn't doing anything to try to stretch

2353
07:45:08.319 --> 07:45:12.639
your lower back, it just seemed to happen. The feeling

2354
07:45:13.319 --> 07:45:33.279
of very gently stretching your lower back comes along. I

2355
07:45:33.400 --> 07:45:59.040
have feeling in your chest, just noticing what sensations you like,

2356
07:46:00.119 --> 07:46:15.959
ruarience in in your chest right now. And there's so

2357
07:46:16.200 --> 07:46:20.080
much of the chest. Of obviously there's the collar bone

2358
07:46:20.240 --> 07:46:27.000
leading to the chest. You've got the chest bone, You've

2359
07:46:27.040 --> 07:46:31.240
got the muscles in your chest.

2360
07:46:34.000 --> 07:46:40.080
Of course, if you're female, there's possibly the breasts. If

2361
07:46:40.119 --> 07:46:48.279
you're male, you've got the different well why not that

2362
07:46:48.400 --> 07:46:49.319
different these days, but.

2363
07:46:51.479 --> 07:46:52.639
There may be more.

2364
07:46:54.360 --> 07:47:00.680
Muscles at the top of the chest, but at the

2365
07:47:00.840 --> 07:47:05.759
side underneath it's pretty much the same. Whether you're a

2366
07:47:05.799 --> 07:47:06.520
man or a woman.

2367
07:47:07.400 --> 07:47:13.159
There's muscles there, muscles that stretch out to your back

2368
07:47:14.360 --> 07:47:15.720
as well as breast tissue.

2369
07:47:15.799 --> 07:47:23.880
It stretches and moves into your back. To just being

2370
07:47:23.959 --> 07:47:43.439
aware of your chest, being with whatever feeling there is

2371
07:47:44.840 --> 07:48:03.560
in your chest. When I noticed that, I focus on

2372
07:48:03.720 --> 07:48:12.119
my chest. I feel it in my back, my upper back.

2373
07:48:13.599 --> 07:48:16.639
I mean, I guess the obvious reason would be because

2374
07:48:16.720 --> 07:48:26.599
you know, I'm breathe in in then it stretches my

2375
07:48:26.919 --> 07:48:37.759
chest and my back at the same time. It feels

2376
07:48:41.040 --> 07:48:52.919
it feels okay, it doesn't feel a little bit of

2377
07:48:53.040 --> 07:48:59.240
pain in my right chest a little bit.

2378
07:48:59.319 --> 07:49:02.159
Not pain, that little discomfort, maybe.

2379
07:49:03.639 --> 07:49:11.759
Stiffness possibly, I don't know. I notice my shoulders are

2380
07:49:11.799 --> 07:49:20.759
also wanting to flex for some reason. I think that's

2381
07:49:20.799 --> 07:49:29.119
probably part of my upper back, that connection between my

2382
07:49:29.240 --> 07:49:33.319
shoulders and my upper back, because I can move my

2383
07:49:33.439 --> 07:49:40.720
shoulders and stretch the muscles in my back, moving the

2384
07:49:40.799 --> 07:49:47.319
shoulders backwards or up, which then moves. I think it's

2385
07:49:47.400 --> 07:50:03.080
the scapulous in your back. It feels quite nice. Actually,

2386
07:50:08.400 --> 07:50:11.599
a good thing about this is you can, if you

2387
07:50:11.720 --> 07:50:21.959
want to, you can just flex or stimulate.

2388
07:50:25.000 --> 07:50:31.680
The various muscles in your body gently in order to

2389
07:50:31.799 --> 07:50:42.560
get more of a sense of how they feel. And

2390
07:50:42.680 --> 07:50:51.840
when you're relaxing, when you do tense and muscle and

2391
07:50:52.080 --> 07:50:57.159
you let it go and you let it relax, it relaxes.

2392
07:50:59.240 --> 07:51:08.040
Way more more than it would normally. That you have

2393
07:51:08.319 --> 07:51:14.840
to feel that you're able to do that. There's no

2394
07:51:14.959 --> 07:51:20.439
point in doing it if there's an issue with the

2395
07:51:20.520 --> 07:51:26.799
per part of your body. You need to be gentle

2396
07:51:27.000 --> 07:51:40.080
with yourself at all times when relaxing deeply. It's important

2397
07:51:43.759 --> 07:51:55.159
to be kind to yourself. As you notice your mind.

2398
07:51:59.479 --> 07:52:06.520
How much has your mind slowed down since we started

2399
07:52:07.959 --> 07:52:08.759
this recording?

2400
07:52:24.799 --> 07:52:25.799
How come.

2401
07:52:29.479 --> 07:52:40.959
And peaceful is your mind right now, we have nothing

2402
07:52:41.080 --> 07:52:46.560
to think about and just my voice to listen to.

2403
07:52:50.720 --> 07:52:59.279
Because you know the intention behind this recording his relaxation.

2404
07:53:02.000 --> 07:53:07.159
At the very least, for you to feel more relaxed

2405
07:53:08.479 --> 07:53:11.360
at the end of the recording than you did at

2406
07:53:11.400 --> 07:53:24.040
the beginning, at the very least, for your mind to

2407
07:53:24.360 --> 07:53:26.159
slow down.

2408
07:53:28.720 --> 07:53:41.479
Because your body continues to relax, because that's what you

2409
07:53:43.159 --> 07:54:02.959
want to happen. That's what you expect to happen, for

2410
07:54:03.200 --> 07:54:08.319
relaxation to fill.

2411
07:54:10.680 --> 07:54:23.599
Your body, maybe calm in your mind to the point

2412
07:54:23.799 --> 07:54:57.360
of boredom. When you start maybe to drift away. Drifting,

2413
07:55:11.000 --> 07:55:12.520
it's almost.

2414
07:55:12.240 --> 07:55:21.439
As if you're moving further away from your body in

2415
07:55:21.560 --> 07:55:35.000
your mind, just leaving that there, kind of liking it

2416
07:55:35.439 --> 07:55:41.360
an escape pod and a spaceship a movie. A space movie,

2417
07:55:41.439 --> 07:55:43.400
you know when they get into a little pod in it.

2418
07:55:45.319 --> 07:55:46.240
Since the man.

2419
07:55:48.080 --> 07:56:16.799
Far away from the spaceship safe three, I continue to

2420
07:56:17.000 --> 07:56:58.599
relax drifting so slow.

2421
07:57:11.400 --> 07:58:14.639
And peace and peace and focusing on that feeling of

2422
07:58:14.840 --> 07:58:27.200
those individual parts of your body that are relaxing one

2423
07:58:27.279 --> 07:58:44.040
by one. You may find that every now and then

2424
07:58:46.959 --> 07:58:55.520
you realize that you weren't listening to my voice.

2425
07:58:57.759 --> 07:59:09.520
Because your mind started to imagine something different, maybe started

2426
07:59:09.639 --> 07:59:18.200
to almost move into some kind of a dreamy state.

2427
07:59:23.040 --> 07:59:29.360
And then you become aware of my voice again. And

2428
07:59:29.479 --> 07:59:31.720
even though you may.

2429
07:59:33.560 --> 07:59:38.520
Want to focus on my voice, you may also wish

2430
07:59:38.880 --> 07:59:52.240
to allow your mind to just drift naturally into that

2431
07:59:52.599 --> 08:00:14.799
space and comfort and safety. As you feel more comfort

2432
08:00:16.680 --> 08:00:30.479
spreading through your body like a warm blanket covering you gently,

2433
08:00:34.439 --> 08:00:36.439
keeping your body it just.

2434
08:00:39.080 --> 08:00:56.560
The perfect temperature, and even if you can hear background sounds,

2435
08:01:02.119 --> 08:01:07.919
they just don't seem to matter anymore.

2436
08:01:13.279 --> 08:01:14.680
There's that sense of.

2437
08:01:17.360 --> 08:01:34.159
Peace spreads through your mind like a gentle breeze, yet

2438
08:01:34.360 --> 08:01:46.880
strong enough to blow away all negativity, strong enough to.

2439
08:01:50.279 --> 08:02:00.400
Remove from your mind any anxiety or stress that was

2440
08:02:00.599 --> 08:02:15.680
there before, and blow away any other thoughts or feelings

2441
08:02:16.080 --> 08:02:41.479
that just don't fit with the sense relaxation that is

2442
08:02:41.759 --> 08:03:06.799
feeling your body end your mind, and as you focus

2443
08:03:07.080 --> 08:03:13.680
on your mind, then count down from ten down to one,

2444
08:03:15.040 --> 08:03:25.439
and with each number you hear, your mind will become

2445
08:03:31.479 --> 08:03:38.200
slightly more.

2446
08:03:40.919 --> 08:03:52.680
Relaxed, just just slightly, From ten down to nine, just

2447
08:03:52.799 --> 08:04:00.279
a slight movement, nine down to eight, just another.

2448
08:04:02.000 --> 08:04:16.759
Small change in how you feel. Eight down to seven.

2449
08:04:19.520 --> 08:04:24.959
That feeling is a gap almost like a gap that

2450
08:04:25.319 --> 08:04:33.840
starts to get wider, the gap between those feelings.

2451
08:04:34.919 --> 08:04:38.159
That you used to have in your mind.

2452
08:04:41.240 --> 08:04:48.520
Compared to the feelings you have there growing now, feelings

2453
08:04:48.599 --> 08:04:59.479
of comfort and security and confidence, and that gap becomes wider.

2454
08:05:01.159 --> 08:05:08.360
Eight down to seven, seven, down to six, and when

2455
08:05:08.400 --> 08:05:14.639
you get to five, your mind will start to have

2456
08:05:14.840 --> 08:05:28.319
a certain physical sensation, most like there's a magnet outside

2457
08:05:28.439 --> 08:05:34.479
of your head sucking the tension and the stress and

2458
08:05:34.560 --> 08:05:41.759
any remaining feelings that you don't want, sucking them out

2459
08:05:42.240 --> 08:05:43.119
through your skull.

2460
08:05:48.919 --> 08:05:54.040
And in down to four you could start to really

2461
08:05:54.639 --> 08:06:07.680
experience that sense of not just emptiness, but space, a

2462
08:06:07.840 --> 08:06:16.560
place full of fresh air, place where you can stretch.

2463
08:06:20.080 --> 08:06:22.720
It's almost as if as you go down to four

2464
08:06:23.520 --> 08:06:32.319
and three your mind is expanding, with this sense of

2465
08:06:33.000 --> 08:06:45.240
peace and tranquility growing as it moves down to When

2466
08:06:45.279 --> 08:06:54.639
you get to one, mind, it just feels exactly how

2467
08:06:54.799 --> 08:07:10.880
you want to feel. It's almost perfect feeling, maybe a

2468
08:07:14.000 --> 08:07:23.080
sensation that you'd like to keep a place that's safe,

2469
08:07:24.080 --> 08:07:44.520
where nothing can affect you at all, and you can.

2470
08:07:44.560 --> 08:07:53.520
Stay in that that space of comfort and confidence, confident

2471
08:07:53.680 --> 08:08:00.159
in your own ability to create this space and this

2472
08:08:01.479 --> 08:08:09.439
fearing of comfort within your own mind just by counting ten.

2473
08:08:11.000 --> 08:08:18.119
Down to one. And this is something that you can

2474
08:08:18.240 --> 08:08:27.319
do yourself when you're on your own a time when

2475
08:08:27.400 --> 08:08:31.400
you can maybe sit down, maybe just for a few minutes,

2476
08:08:36.000 --> 08:08:47.759
close your eyes, just count slowly from ten down to one.

2477
08:08:52.000 --> 08:09:04.919
And re experience these feelings in your mind. And when

2478
08:09:04.959 --> 08:09:12.799
you feel that way in your mind, your body copies

2479
08:09:14.599 --> 08:09:25.360
your mind, and that feeling it's spread through your spine

2480
08:09:26.639 --> 08:09:31.520
and your nervous system into every part of your body,

2481
08:09:33.639 --> 08:09:48.000
travels through your bloodstream, heathing and relaxing every particle of

2482
08:09:48.159 --> 08:10:05.880
your existence. And we can practice this a few times

2483
08:10:10.599 --> 08:10:13.599
before the end of the recording, and then you can

2484
08:10:15.080 --> 08:10:21.159
practice on your own. And each time you count from

2485
08:10:21.319 --> 08:10:36.119
ten about one, the feelings of comfort, calmness, deep deep

2486
08:10:36.720 --> 08:10:53.200
relaxation become stronger and deeper, filling your mind and your

2487
08:10:53.400 --> 08:11:04.959
brain with these positive chemicals spread throughout your body, relaxing

2488
08:11:05.119 --> 08:11:16.639
you so quickly, relaxing your whole body and mind so very,

2489
08:11:18.319 --> 08:11:24.200
very easily just by counting.

2490
08:11:25.279 --> 08:11:26.119
From ten.

2491
08:11:28.759 --> 08:11:37.000
Down to one. So we're going to do now. I'm

2492
08:11:37.040 --> 08:11:41.000
going to count from ten down to one. I'd like

2493
08:11:41.159 --> 08:11:45.360
you to repeat the number after me. So when I

2494
08:11:45.520 --> 08:11:53.919
say ten, you can just repeat to yourself ten.

2495
08:11:59.520 --> 08:12:08.599
Just no, just be aware of how you feel in

2496
08:12:08.720 --> 08:12:16.119
your mind and your body. And when I say nine,

2497
08:12:18.520 --> 08:12:34.080
you can repeat to yourself nine again, noticing the increase

2498
08:12:34.439 --> 08:12:42.639
in comfort and calmness in your mind and in your body.

2499
08:12:48.639 --> 08:12:55.000
The same when I say eight, when I say seven.

2500
08:12:57.759 --> 08:13:14.919
Six, when I say five, four, when I say three, two,

2501
08:13:19.319 --> 08:13:33.119
and lastly when I say one, you can repeat that number. Now.

2502
08:13:33.240 --> 08:13:38.799
Of course, when you do this on your own without

2503
08:13:38.919 --> 08:13:43.919
listening to me, you can say the numbers or whatever

2504
08:13:45.520 --> 08:13:54.000
speed that you feel is necessary for you, so you

2505
08:13:54.119 --> 08:14:00.119
can adapt. So you feel you want to say the

2506
08:14:00.279 --> 08:14:07.799
numbers ten down to one faster than I do, then

2507
08:14:07.799 --> 08:14:10.680
you go ahead and do that. Or if you feel

2508
08:14:11.560 --> 08:14:14.680
when you do it yourself that you'd like to have

2509
08:14:15.240 --> 08:14:23.240
more more space between the numbers, maybe take a lot

2510
08:14:23.479 --> 08:14:31.040
longer to get from ten all the way down to one,

2511
08:14:35.240 --> 08:14:47.799
that's your choice also to do. So, I'm going to

2512
08:14:47.959 --> 08:14:56.119
count from ten down to one, and I want to

2513
08:14:56.159 --> 08:15:03.599
get to one. That will be the end of this recording. Let's,

2514
08:15:03.680 --> 08:15:07.599
of course, you're listening with music, and the music will

2515
08:15:07.680 --> 08:19:53.240
continue ten nine, eight, twenty, ninety.

2516
08:19:58.240 --> 08:21:03.799
Eighty, seventeen, sixteen, fifteen, fourteen, thirty twelve, eleven, ten, nine, eight, seven, six, five.

2517
08:21:08.639 --> 08:21:39.400
Four three two one. Now open your eyes, noticing.

2518
08:21:41.159 --> 08:21:46.159
How you physically feel having counted down from twenty to one,

2519
08:21:49.439 --> 08:21:52.279
allowing stress tension.

2520
08:21:52.360 --> 08:21:57.000
To leave through your fingertips and your toast. And as

2521
08:21:57.040 --> 08:22:01.759
you focus on your fingertips, maybe they feel a little

2522
08:22:01.799 --> 08:22:09.000
bit tingly, which is I suppose quite understanding considering the

2523
08:22:09.119 --> 08:22:19.959
tension has been exiting your body through your fingertips. So

2524
08:22:20.080 --> 08:22:22.520
now I'm going to count from twenty down to one again.

2525
08:22:23.000 --> 08:22:23.759
This time.

2526
08:22:27.880 --> 08:22:34.599
You feel relief of tension and stress, any anxiety that.

2527
08:22:34.639 --> 08:22:35.119
You may have.

2528
08:22:39.759 --> 08:22:48.159
Leaving through your stomach just leaving through your stomach, almost

2529
08:22:48.200 --> 08:22:51.680
as if it's just releasing.

2530
08:22:52.759 --> 08:22:58.119
The hole of your stomach, your navel to just above

2531
08:22:58.200 --> 08:23:02.200
your chest or below your chest, rather so surrounding your

2532
08:23:02.279 --> 08:23:04.319
belly by an area. The whole area.

2533
08:23:06.439 --> 08:23:11.040
You can feel the tension of your body where it's left,

2534
08:23:11.319 --> 08:23:15.119
just releasing from that area.

2535
08:23:15.520 --> 08:23:18.279
And you may notice that your stomach will become very

2536
08:23:18.439 --> 08:23:30.720
relaxed as my countdown from twenty down to one now twenty.

2537
08:23:34.959 --> 08:24:25.680
Nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, nine.

2538
08:24:30.159 --> 08:25:06.919
Eight seven, six, five, four three two, or you can

2539
08:25:07.000 --> 08:25:09.560
open your eyes again if you choose, or you can

2540
08:25:09.680 --> 08:25:15.880
just keep them closed because it feels relaxing. Just notice

2541
08:25:15.919 --> 08:25:20.680
how your stomach feels. I notice there's your focus. Just

2542
08:25:21.479 --> 08:25:26.000
do a little scan of your body. Just notice how

2543
08:25:26.119 --> 08:25:29.599
your body feels, focusing.

2544
08:25:32.000 --> 08:25:39.000
Your upper body, back, chest, stomach, les, arms, hands, feet,

2545
08:25:42.000 --> 08:25:48.919
just noticing, and you know, you may start to feel

2546
08:25:51.400 --> 08:25:55.200
more of a sense of tiredness, which may be the

2547
08:25:55.319 --> 08:25:59.840
reason listening to this recording, because you.

2548
08:26:01.319 --> 08:26:10.680
Like to let go completely of everything and drift off

2549
08:26:10.799 --> 08:26:26.080
into a nice, natural, calm, relaxing sleep. So now we're

2550
08:26:26.080 --> 08:26:35.560
going to focus on your forehead, and if you choose,

2551
08:26:35.639 --> 08:26:38.880
you can incorporate your eyes in this focus as well.

2552
08:26:40.720 --> 08:26:46.159
Your forehead and your eyes, it's that whole area basically

2553
08:26:47.119 --> 08:26:50.040
almost as if you were wearing a mask, you know,

2554
08:26:50.279 --> 08:26:54.599
like a I don't know, a batman mask or something,

2555
08:26:55.560 --> 08:27:00.400
or I'm trying to sorrow or something, you know, the

2556
08:27:00.479 --> 08:27:03.560
kind of mask that covers your eyes but also covers

2557
08:27:03.639 --> 08:27:09.919
quite a lot of the forehead. Focusing on that area

2558
08:27:10.439 --> 08:27:14.040
because that's the area that we're now going to release tension,

2559
08:27:14.479 --> 08:27:19.799
stress from your mind, from your brain, from your mind,

2560
08:27:19.919 --> 08:27:24.159
and any tension that you may have remain your face,

2561
08:27:25.200 --> 08:27:30.520
in your neck and your jaw, your eyes, your forehead,

2562
08:27:31.279 --> 08:27:37.639
or your scalp. So basically, any tension within your head area,

2563
08:27:38.360 --> 08:27:45.520
including your mind and your brain that's going to be

2564
08:27:45.680 --> 08:27:54.080
released through your forehead and your eyes. As I count

2565
08:27:54.159 --> 08:29:20.319
down again from twenty down to one twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2566
08:29:25.919 --> 08:29:49.799
war three one, noticing.

2567
08:29:51.680 --> 08:29:58.119
And she scared your face, but jaw, your eyes, the

2568
08:29:58.400 --> 08:30:07.080
cheap bones, your head, the forehead, your scalp, your neck,

2569
08:30:08.560 --> 08:30:10.880
back of your neck and the front of your neck,

2570
08:30:11.840 --> 08:30:14.159
the side of your neck, and the throat.

2571
08:30:20.400 --> 08:30:28.479
Noticing being aware of the comfort increased, being.

2572
08:30:30.759 --> 08:30:37.159
Relaxation, not just in your head and neck and mind,

2573
08:30:38.159 --> 08:30:40.119
also the rest of your body.

2574
08:30:45.400 --> 08:30:51.279
Just notice how loose and calm you feel, and how

2575
08:30:51.479 --> 08:30:55.759
easily it is to just let go.

2576
08:30:58.599 --> 08:31:14.319
Completely, let go completely, how easely.

2577
08:31:22.119 --> 08:31:25.959
So what we're gonna do about is to focus on

2578
08:31:26.080 --> 08:31:33.639
the top of your head, and we're going to allow

2579
08:31:35.240 --> 08:31:43.639
every last piece of tension or stress the mind be

2580
08:31:43.959 --> 08:31:49.000
lingering or hiding in your body or mind my.

2581
08:31:49.159 --> 08:31:55.799
Head, to just be sucked down on the top of

2582
08:31:55.919 --> 08:32:05.959
your head released into the air. I was sucked down

2583
08:32:06.119 --> 08:32:07.279
into the clouds.

2584
08:32:09.799 --> 08:32:15.759
Imagine a big cloud above your head, almost like a whirlpool.

2585
08:32:16.560 --> 08:32:21.319
It's is gonna suck that tension out of the top

2586
08:32:21.400 --> 08:32:31.680
of your head, just take away good your focus.

2587
08:32:32.639 --> 08:32:36.560
Imagine an opening on the top of your head with

2588
08:32:36.759 --> 08:32:42.599
that tension and stress and any remaining issues, maybe worries

2589
08:32:42.680 --> 08:32:45.400
of insads that are no use to you.

2590
08:32:45.599 --> 08:32:49.360
Now you can all be sucked down at the top

2591
08:32:49.400 --> 08:32:56.279
of your head and taken away. As I count down again,

2592
08:32:56.959 --> 08:33:25.000
I'm twenty down to one now twenty nineteen, eighteen seventy

2593
08:33:30.520 --> 08:34:41.319
sixteen fifty Fourteeneen twelve eleven nine eight seven, six, five.

2594
08:34:46.560 --> 08:34:51.319
Four three.

2595
08:35:01.159 --> 08:35:27.799
Wha breath, noticing how you feel, how relaxed and calm

2596
08:35:29.840 --> 08:35:44.159
you physically and mentally feel right now, how peaceful your

2597
08:35:44.439 --> 08:35:45.479
mind feels.

2598
08:35:48.119 --> 08:35:53.319
It feels so nice to just let go, to give

2599
08:35:53.360 --> 08:36:07.159
yourself some space to breathe easily, to think calmly, and

2600
08:36:07.400 --> 08:36:12.520
just to take a break from all that pointless worry

2601
08:36:12.799 --> 08:36:15.400
and concerns about.

2602
08:36:15.240 --> 08:36:21.959
Things that you don't need to think about right now,

2603
08:36:24.759 --> 08:36:30.560
because this is your time to let go. This is

2604
08:36:30.639 --> 08:36:33.080
your space to enjoy.

2605
08:36:34.319 --> 08:36:43.400
Feeling deeply relaxed, peaceful in your mind, relaxed.

2606
08:36:42.880 --> 08:36:52.400
In your body. They can feel so good, so nice

2607
08:36:52.759 --> 08:37:00.799
to just not have to do anything, to be able

2608
08:37:00.959 --> 08:37:12.200
to really enjoy that serenity that comes of letting go completely,

2609
08:37:14.360 --> 08:37:28.720
that peacefulness that comes with being in this peaceful space.

2610
08:37:33.240 --> 08:37:37.799
And you can keep this sense of calmness for as

2611
08:37:37.919 --> 08:37:49.799
long as you choose. If you choose to drift off

2612
08:37:50.040 --> 08:37:56.680
into a deep, healing, natural sleep, then you can do that.

2613
08:38:00.439 --> 08:38:08.599
It's completely up to you, and you can keep this

2614
08:38:08.959 --> 08:38:14.319
feeling of calmness physically and in your mind for as

2615
08:38:14.520 --> 08:38:28.880
long as you choose to feel completely relaxed, completely relax.

2616
08:38:32.200 --> 08:38:37.840
And I'd like you to make up your mind that

2617
08:38:37.919 --> 08:38:48.880
you're going to relax, and I want to explore that

2618
08:38:49.080 --> 08:38:52.240
with you. What it feels like when you actually.

2619
08:38:53.599 --> 08:39:00.840
Decide that you're going to relax, not for yourself, but

2620
08:39:01.000 --> 08:39:07.319
giving yourself that Yes, it is a command, really, isn't it.

2621
08:39:07.400 --> 08:39:15.040
When you're telling yourself relax in a gentle but firm way,

2622
08:39:15.919 --> 08:39:22.119
that only you can really tell yourself in that way.

2623
08:39:22.959 --> 08:39:24.799
You can't really have someone else saying to you and

2624
08:39:24.840 --> 08:39:30.919
now it relax, relax, you know, and it needs to

2625
08:39:30.959 --> 08:39:34.240
be gentle, but you can't someone else can't really have

2626
08:39:34.599 --> 08:39:43.479
the same the same kind of influence or power that

2627
08:39:43.799 --> 08:39:51.400
you have over your own physicality, over how you feel,

2628
08:39:57.279 --> 08:40:02.159
because when you say it to yourself it means more.

2629
08:40:03.319 --> 08:40:05.000
It's personal, and.

2630
08:40:06.599 --> 08:40:11.799
Your brain and your unconscious mind and your body listens

2631
08:40:12.040 --> 08:40:17.599
to what you say. So for example, we'll test it

2632
08:40:17.720 --> 08:40:20.639
out and do a little test, a few little tests

2633
08:40:20.720 --> 08:40:24.200
along the way, and you can get more of an

2634
08:40:24.319 --> 08:40:30.919
idea of the force, a positive force that you can

2635
08:40:31.080 --> 08:40:38.599
have in creating a sense of comfort and relaxation in

2636
08:40:38.680 --> 08:40:39.479
your body and.

2637
08:40:39.599 --> 08:40:49.119
Your mind quite quickly just by you telling yourself to relax.

2638
08:40:53.799 --> 08:40:57.439
So I'm going to start by let's focus on your hands.

2639
08:41:01.080 --> 08:41:03.240
So focus on your hands and just tell your hands

2640
08:41:03.639 --> 08:41:09.560
to relax, and just say relax. As you focus on

2641
08:41:09.680 --> 08:41:16.599
your hands, you could say, my hands are relaxed, or

2642
08:41:16.680 --> 08:41:20.799
I want my hands to relax. I think if you

2643
08:41:20.919 --> 08:41:27.720
actually do it directly by focusing and imagining that your

2644
08:41:27.880 --> 08:41:31.680
hands can hear what you're saying. You know they've got

2645
08:41:31.720 --> 08:41:37.439
little ears, which is a little weird. So talking to

2646
08:41:37.639 --> 08:41:54.400
your hands and just say relax, medicine. Now your hands

2647
08:41:54.439 --> 08:42:10.040
start to relax. Now focus on your eyes and tell

2648
08:42:10.040 --> 08:42:15.040
your eyes to relax. You just saying the same word relax.

2649
08:42:16.520 --> 08:42:23.040
And find the right tone for you. You know, I

2650
08:42:23.200 --> 08:42:32.880
might say relax, but you you might say relax or relax.

2651
08:42:33.400 --> 08:42:37.479
You know, you might say it differently to yourself, and

2652
08:42:38.560 --> 08:42:44.599
that's important for you to gauge what feels right for you.

2653
08:42:46.439 --> 08:42:51.360
To just tell your eyes to relax whilst focusing on

2654
08:42:51.439 --> 08:42:56.520
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

2655
08:42:57.080 --> 08:43:32.840
and just tell your eyes relax now. Now, I just

2656
08:43:32.959 --> 08:43:43.279
did that myself, And sometimes you may feel that you

2657
08:43:43.479 --> 08:43:48.880
need a bit more time for the different parts to relax,

2658
08:43:49.720 --> 08:43:53.599
you know, because I start talking again and maybe that

2659
08:43:53.799 --> 08:43:55.360
part hasn't relaxed fully.

2660
08:43:56.319 --> 08:43:58.439
But what will happen is it will just continue to

2661
08:43:58.599 --> 08:44:03.319
relax even though I'm talking. And that's happened with my eyes.

2662
08:44:06.279 --> 08:44:07.680
Something else I noticed is.

2663
08:44:09.599 --> 08:44:13.400
When I started focusing on my eyes, that actually almost

2664
08:44:13.560 --> 08:44:16.240
became They got worse before they got better in a way.

2665
08:44:16.919 --> 08:44:20.000
So I felt a degree of tension growing in my

2666
08:44:20.159 --> 08:44:26.080
eyes and then disappearing. So I think what that was

2667
08:44:26.200 --> 08:44:31.360
really was just ME becoming more aware of the tension

2668
08:44:32.479 --> 08:44:36.759
that was already there that I wasn't I wasn't focused

2669
08:44:36.799 --> 08:44:41.919
on it before, so I wasn't really acknowledging it or.

2670
08:44:44.240 --> 08:44:58.880
Really conscious to those feelings. Yeah, my eyes is still

2671
08:44:59.000 --> 08:45:05.639
continuing to relate as well as my hands. Actually, my

2672
08:45:05.799 --> 08:45:12.000
hands have got a certain kind of energy, like not buzzing,

2673
08:45:12.200 --> 08:45:17.080
but I can kind of feel a degree of energy

2674
08:45:17.159 --> 08:45:23.360
in my hands. Maybe that's where the tension is being released.

2675
08:45:25.240 --> 08:45:26.479
Maybe that's the cause in that.

2676
08:45:33.799 --> 08:45:36.000
The next part, I think we should focus on the

2677
08:45:36.040 --> 08:45:38.840
back of the neck. That's a part was quite often,

2678
08:45:41.000 --> 08:45:43.959
or for me, holds tension. I don't know about for yourself,

2679
08:45:44.840 --> 08:45:49.119
but I think it's quite a standard place where tension

2680
08:45:49.279 --> 08:45:55.959
is sometimes held. So, and I'm doing exactly what you're

2681
08:45:56.040 --> 08:45:58.639
doing as you do it as well, so I'm telling

2682
08:45:58.759 --> 08:46:03.200
my parts to relax as well. So if you tell

2683
08:46:03.200 --> 08:46:06.000
your neck at the back of your neck, focus on

2684
08:46:06.119 --> 08:46:12.639
the back of your neck, and just say relax in

2685
08:46:12.759 --> 08:46:15.880
your own words, in your own tone, in your own voice.

2686
08:46:16.560 --> 08:46:18.279
You can say out loud, or you can.

2687
08:46:18.279 --> 08:46:23.400
Just say it to yourself internally, but you're focusing and

2688
08:46:23.479 --> 08:46:26.840
you're saying it literally to the back of.

2689
08:46:26.880 --> 08:46:29.799
Your neck, as if the back of your neck can

2690
08:46:29.840 --> 08:46:36.560
actually hear what you're saying. So do that now, just

2691
08:46:36.639 --> 08:46:41.040
say relax to the back of your neck, and I'll

2692
08:46:41.080 --> 08:46:41.639
do the same.

2693
08:47:20.439 --> 08:47:23.959
Now, what I noticed and you may have had similar.

2694
08:47:24.040 --> 08:47:28.520
Thing is, even though I was focusing on the back

2695
08:47:28.560 --> 08:47:39.479
of my neck, other parts started to I don't know,

2696
08:47:39.840 --> 08:47:43.240
showed themselves to me or maybe because they want to

2697
08:47:43.279 --> 08:47:47.159
be relaxed as well. But I started noticing the feelings

2698
08:47:47.200 --> 08:47:50.599
in my shoulders, tension in my shoulders and in my

2699
08:47:50.759 --> 08:47:57.959
upper back. Whether that was because my back of my

2700
08:47:58.080 --> 08:48:03.880
neck was saying I'm pretty much okay, it's the other

2701
08:48:04.040 --> 08:48:11.840
parts that need attention, but.

2702
08:48:11.959 --> 08:48:14.759
My low of my back of my neck is still relaxing.

2703
08:48:16.240 --> 08:48:18.720
But I just became more aware of other parts that

2704
08:48:18.959 --> 08:48:27.599
needed attention. Now, this might happen and it's not. It

2705
08:48:27.680 --> 08:48:31.119
doesn't mean that it's going wrong. It just means you're

2706
08:48:31.200 --> 08:48:37.880
being notified with more places that also want to feel relaxed.

2707
08:48:41.119 --> 08:48:45.479
So I'm going to focus on my upper back. So

2708
08:48:45.720 --> 08:48:49.319
you can do the same. Even if you don't have

2709
08:48:49.479 --> 08:48:54.840
any feelings of tension that are obvious in your upper back,

2710
08:48:56.799 --> 08:49:01.639
you just focus on your back and the whole area

2711
08:49:01.799 --> 08:49:06.319
from the shoulder blades down to the middle of your

2712
08:49:06.360 --> 08:49:10.599
back and the spine. And with me, it's more the

2713
08:49:10.720 --> 08:49:18.720
shoulder blades more. Yeah, that's the parts that are really

2714
08:49:20.799 --> 08:49:27.639
sort of given me that not that it needs relaxing.

2715
08:49:27.720 --> 08:49:31.400
The sounds gonna ask that hard to relax, and you

2716
08:49:31.479 --> 08:49:57.279
can do the same. Now relax up the back. There's

2717
08:49:57.319 --> 08:50:02.479
something strange happened there, And this often happens. I've been

2718
08:50:02.560 --> 08:50:10.840
doing this for sixteen years or something, and often I'm

2719
08:50:10.880 --> 08:50:19.479
I'm surprised, but amazed really that there can be a feeling. So,

2720
08:50:19.680 --> 08:50:21.520
when I was focusing on the.

2721
08:50:21.560 --> 08:50:25.560
Back of my neck, my upper back was starting to

2722
08:50:25.759 --> 08:50:29.279
feel quite stressed and in need of attention.

2723
08:50:31.720 --> 08:50:34.799
As soon as I started talking to you about my

2724
08:50:34.959 --> 08:50:39.880
upper back and talking about, you know, getting ready to

2725
08:50:40.200 --> 08:50:45.520
ask the upper back to relax, my back already started

2726
08:50:45.560 --> 08:50:50.000
to relax. It's almost as if it.

2727
08:50:50.080 --> 08:51:00.360
Doesn't need to hear the words, just needs attention, just

2728
08:51:00.560 --> 08:51:13.000
needs to be noticed. That is something that often happens

2729
08:51:13.439 --> 08:51:17.200
in this type of situation.

2730
08:51:18.400 --> 08:51:23.680
Is when you start to relax a couple of parts

2731
08:51:23.759 --> 08:51:28.520
of your body, as we've done with our hands, our

2732
08:51:28.680 --> 08:51:38.479
eyes and eyelids, and now back of the neck, top

2733
08:51:38.560 --> 08:51:43.319
of the back, up the back, the rest of the

2734
08:51:43.400 --> 08:51:51.000
body seems to just take notice and decide in its

2735
08:51:51.159 --> 08:51:58.919
own way to start relaxing. Other parts of your body

2736
08:51:59.599 --> 08:52:09.080
start to just become looser. I suppose it's kind of

2737
08:52:09.200 --> 08:52:12.919
like a bit of an avalanche, you know, the little

2738
08:52:12.959 --> 08:52:16.439
ball starts rolling before you know it. The whole of

2739
08:52:16.520 --> 08:52:28.680
your body is completely relaxed and can't And if you

2740
08:52:28.840 --> 08:52:41.040
focus on your face, you focus on your eyes, your eyelids, your.

2741
08:52:41.000 --> 08:52:50.880
Eyebrows, and the muscles around your eyes. Maybe you start

2742
08:52:50.959 --> 08:52:56.040
to notice that your forehead is more relaxed than it was.

2743
08:52:58.119 --> 08:53:03.479
Maybe your face is more relaxed. I would say my

2744
08:53:03.799 --> 08:53:07.680
entire face is a lot more relaxed than it was.

2745
08:53:18.959 --> 08:53:24.759
So we're going to focus now on your shoulders again,

2746
08:53:25.000 --> 08:53:30.000
just like before. Just tell your shoulders and you can

2747
08:53:30.159 --> 08:53:32.639
do them in dividity. You can do the right shoulder

2748
08:53:32.680 --> 08:53:36.439
and left shoulder. I just didn't do both at the

2749
08:53:36.520 --> 08:53:37.080
same time.

2750
08:53:38.880 --> 08:53:42.279
And just tell your shoulders as you focus on them

2751
08:53:42.360 --> 08:53:46.919
in your mind, focus on them how they feel. Maybe

2752
08:53:48.279 --> 08:53:54.880
you can see them in your mind's eye. Just tell

2753
08:53:54.919 --> 08:53:59.880
your shoulders through that.

2754
08:54:37.759 --> 08:54:54.159
As nice as they relax. I didn't notice, especially with.

2755
08:54:54.279 --> 08:55:02.479
My back, is the connection between the different parts the back,

2756
08:55:02.880 --> 08:55:12.599
with shoulders, the neck being all connected and being such

2757
08:55:13.319 --> 08:55:19.000
a large part of your body, it's always hard to

2758
08:55:19.159 --> 08:55:20.759
separate them from each other.

2759
08:55:26.240 --> 08:55:29.080
And my lower back is starting to relax on its own.

2760
08:55:35.279 --> 08:55:40.000
Maybe I'm going too slow and that could be an

2761
08:55:40.040 --> 08:55:47.479
issue because we all go at different speeds. And the

2762
08:55:47.639 --> 08:55:50.560
idea of the beginning of this recording was for you

2763
08:55:50.720 --> 08:56:05.599
to be able to just say to yourself, relax without

2764
08:56:05.759 --> 08:56:06.560
focusing on.

2765
08:56:06.799 --> 08:56:12.639
Any particular part of your body. Because when you know that,

2766
08:56:13.560 --> 08:56:23.639
telling your hands to relax and your hands relax.

2767
08:56:25.720 --> 08:56:32.400
You tell your eyelids and your eyes and muscles around

2768
08:56:32.520 --> 08:56:37.799
your eyes and your eyebrows to relax.

2769
08:56:41.080 --> 08:56:50.080
And they relax. You tell the back of your neck

2770
08:56:53.439 --> 08:57:09.520
to relax and relax sis. You tell your upper back

2771
08:57:16.159 --> 08:57:37.680
to relax, and it relaxes. You tell your shoulders.

2772
08:57:38.959 --> 08:57:51.119
To relax, and they relax.

2773
08:58:14.599 --> 08:58:18.680
When you told your hands to relax, they relaxed and

2774
08:58:18.799 --> 08:58:31.959
they continued to relax. When you told your eyelids, the

2775
08:58:32.119 --> 08:58:39.599
muscles around your eyes, your eyebrows to relax, they relaxed

2776
08:58:43.119 --> 08:58:45.040
and continued.

2777
08:58:45.880 --> 08:58:46.520
To relax.

2778
08:58:52.880 --> 08:58:56.520
When you told the back of your neck focus on

2779
08:58:56.639 --> 08:59:02.599
the back of your neck hmm, and told it to relax,

2780
08:59:06.919 --> 08:59:13.080
it relaxed and continued to relax.

2781
08:59:21.240 --> 08:59:30.319
And you told your upper back to relax, be relaxed

2782
08:59:30.959 --> 08:59:47.279
and continued to relax. That's with your shoulders. You told

2783
08:59:47.319 --> 08:59:55.639
your shoulders to relax. In your shoulders relaxed and continued

2784
09:00:00.759 --> 09:00:15.000
to relax. And it's not just that, it's that the

2785
09:00:15.119 --> 09:00:21.119
rest of your body has also been listening, and that

2786
09:00:21.360 --> 09:00:28.279
relaxation has been spreading. So from your eyes, the relaxation

2787
09:00:28.639 --> 09:00:35.560
spread to your forehead, round your face, into your skin,

2788
09:00:36.759 --> 09:00:49.360
into your jaw, into the fronts and sides of your neck,

2789
09:00:50.880 --> 09:01:01.639
all way down your chest and stomach, your relaxed hands

2790
09:01:01.799 --> 09:01:11.720
and shoulders me up through your arms, relaxing and full arms,

2791
09:01:12.040 --> 09:01:20.240
your out of arms, elbows, your wrists, let you go,

2792
09:01:27.880 --> 09:01:37.680
get lower back, your hips, butt exproy, or just start

2793
09:01:37.840 --> 09:01:46.599
to relax, so continue even comfort spreading through your legs

2794
09:01:51.799 --> 09:02:01.040
all the way down to your ankles, ups of your feet,

2795
09:02:02.159 --> 09:02:06.840
the sight of your feet, and the bottoms of your

2796
09:02:06.919 --> 09:02:42.680
feet relaxing into your toes, each toe relaxing, calm. And

2797
09:02:42.799 --> 09:02:59.919
as your body relaxes more, your mind becomes slower, pa

2798
09:03:00.200 --> 09:03:16.040
so to the point where if you choose to fall asleep,

2799
09:03:21.360 --> 09:03:38.520
you can easy do that, easy drift the way because

2800
09:03:38.560 --> 09:03:46.119
there's nothing going on in your mind. Your brain is peaceful,

2801
09:03:54.479 --> 09:04:28.000
your body continues to relax, and with that connection between

2802
09:04:28.279 --> 09:04:34.119
your body relaxing, the word do you say to yourself.

2803
09:04:36.560 --> 09:04:47.680
Relax means that you don't need to focus on just

2804
09:04:48.000 --> 09:04:55.560
one part. You can just focus on your entire body,

2805
09:05:02.080 --> 09:05:09.080
saying the powerful words.

2806
09:05:18.880 --> 09:05:19.599
And there's.

2807
09:05:21.479 --> 09:05:40.000
Those familiar sensations of comfort spreading throughout your body. Who

2808
09:05:40.319 --> 09:05:51.240
seeing and calming and heathing every part to your body

2809
09:05:54.240 --> 09:06:18.480
feeling more relaxed. So we need to do now. One

2810
09:06:18.720 --> 09:06:41.279
is just tell your so relax, sir, being completely out

2811
09:06:41.400 --> 09:07:30.800
for the boy sorlised. Stop now with number twenty nineteen, eighteen, seventeen,

2812
09:07:44.319 --> 09:09:30.919
sixteen fifty forty thirty well.

2813
09:13:56.080 --> 09:20:50.120
Eight usu ususu usu.

2814
09:20:49.639 --> 09:21:10.919
One two counting down from ten to one ten nine

2815
09:21:12.639 --> 09:21:40.319
eight seven, six, five four three two one. And maybe

2816
09:21:40.480 --> 09:21:43.360
that was a bit too quick in order to relax.

2817
09:21:44.599 --> 09:21:48.839
Maybe it's a bit too fast for you to notice

2818
09:21:49.120 --> 09:21:57.160
the calming of your body, maybe even a little bit

2819
09:21:57.239 --> 09:22:01.319
of pressure there, like you're counting down from ten to one.

2820
09:22:01.440 --> 09:22:04.720
What do you expect me to do? Man, expect me

2821
09:22:04.800 --> 09:22:09.080
to just to go with floppy just because you're counting down.

2822
09:22:13.199 --> 09:22:13.400
Too.

2823
09:22:14.440 --> 09:22:17.720
If you try it again, but this time, I'll go

2824
09:22:17.760 --> 09:22:24.839
a bit slower this time, as you focus on the

2825
09:22:25.000 --> 09:22:29.120
whole of your body before we focus on your legs.

2826
09:22:31.559 --> 09:22:40.720
Just notice how your body does start to feel more

2827
09:22:41.160 --> 09:23:30.440
relaxed with every number that I count down ten eight, seven, six, five.

2828
09:23:40.559 --> 09:23:48.760
Four three.

2829
09:24:02.080 --> 09:24:39.720
Two one. Wow, And just notice how how you feel generally,

2830
09:24:40.160 --> 09:24:51.599
how your body feels. It's not necessarily even about yeh

2831
09:24:54.080 --> 09:25:01.279
counting down from ten to one. It's that space that

2832
09:25:01.440 --> 09:25:21.559
you have, that body space between being active physically or mentally, just.

2833
09:25:26.239 --> 09:25:31.440
Sitting or lying down, just being there, not doing anything,

2834
09:25:31.639 --> 09:25:36.360
not saying anything, not needing to think about anything.

2835
09:25:38.199 --> 09:25:41.879
So it opens up a space, you know, a bit

2836
09:25:41.919 --> 09:25:52.639
of a space, the gap. And the more I cam

2837
09:25:52.839 --> 09:25:57.360
down for the tental one, the bigger that gap becomes.

2838
09:26:00.400 --> 09:26:06.760
So there's that gap of calmness, of comfort and relaxation.

2839
09:26:12.720 --> 09:26:24.559
It's a nice feeling, yeah, And it moves those stresses

2840
09:26:25.000 --> 09:26:39.480
or discomforts physically or emotionally moves away. Allows you.

2841
09:26:42.160 --> 09:26:42.680
To just.

2842
09:26:45.680 --> 09:26:52.400
Slow down, someone to count again from ten down to one,

2843
09:26:52.839 --> 09:26:57.519
and notice that gap widening.

2844
09:27:02.000 --> 09:27:06.599
And as it widens, it's almost like the stress and

2845
09:27:06.720 --> 09:27:09.480
attention falls into the gap.

2846
09:27:22.959 --> 09:28:05.959
It gives you that distance, that space now ten nine six, eight, seven, six,

2847
09:28:18.720 --> 09:29:39.319
five four three two one. And how does your body

2848
09:29:39.639 --> 09:30:06.879
feel now? Can you notice that you feeling calmer? Are

2849
09:30:06.919 --> 09:30:11.839
you feeling more relaxed.

2850
09:30:33.760 --> 09:30:38.120
As we now focus on your legs, just your legs.

2851
09:30:54.120 --> 09:31:14.239
We're just gonna start with focusing on your thighs. Of course,

2852
09:31:14.360 --> 09:31:19.680
it's not the most exciting thing to be doing, because.

2853
09:31:22.680 --> 09:31:25.559
I'm sure like most of your body is not not

2854
09:31:25.720 --> 09:31:38.080
going on right now. Just focusing on the whole of

2855
09:31:38.160 --> 09:31:44.599
your thighs, the tops of your thighs, the sides of

2856
09:31:44.680 --> 09:31:51.559
your thighs, the bottoms of your thighs, your outer thighs,

2857
09:31:51.680 --> 09:31:56.559
and your inner thighs. Basically the whole of your thigh

2858
09:31:56.680 --> 09:32:05.440
that leads into your hip and it goes down to

2859
09:32:05.680 --> 09:32:19.760
your knee joints. Alice is a big area. It's a

2860
09:32:19.919 --> 09:32:26.720
very heavy area. It's very strong, probably the strongest muscles

2861
09:32:26.800 --> 09:32:39.680
in your body or in your thighs. But I don't

2862
09:32:39.760 --> 09:32:47.760
think we perhaps won't give enough attention to our thighs.

2863
09:32:53.720 --> 09:33:04.480
Perhaps we don't acknowledge how important our thighs are to

2864
09:33:04.639 --> 09:33:25.279
our lives, how much they actually do for us all

2865
09:33:25.360 --> 09:33:35.800
through our lives. And it may seem to sound really weird,

2866
09:33:35.919 --> 09:33:44.319
but I think that all of our body parts, especially

2867
09:33:44.400 --> 09:33:52.040
our thighs, need some TLC, a bit of love shown,

2868
09:33:53.040 --> 09:33:53.440
a bit of.

2869
09:34:00.080 --> 09:34:12.639
Acknowledgement. Thank you, gratitude for what our thighs do for us.

2870
09:34:19.199 --> 09:34:22.000
And I know this may sound a bit strange.

2871
09:34:24.599 --> 09:34:27.680
Maybe you think, why am I Surely I should be

2872
09:34:28.400 --> 09:34:36.800
in the garden hugging a tree or something. Wow, it's

2873
09:34:36.879 --> 09:34:40.120
hard to set a microphone up on a tree. That's

2874
09:34:40.160 --> 09:34:41.279
why I'm doing this indoors.

2875
09:34:41.360 --> 09:34:44.839
Otherwise I would be outside hugging a tree. Now I

2876
09:34:44.919 --> 09:34:53.680
can't see the television from the tree. If you move

2877
09:34:53.760 --> 09:34:55.000
down to your knees.

2878
09:34:56.519 --> 09:35:04.440
Gain such an important part. And I think we don't

2879
09:35:04.559 --> 09:35:12.400
necessarily I'll speak for myself here, I don't necessarily appreciate

2880
09:35:14.199 --> 09:35:19.279
all that my needs do for me until I have

2881
09:35:19.400 --> 09:35:22.760
a problem with my knee. It's occasionally, if I ever

2882
09:35:24.360 --> 09:35:28.319
maybe i'll bash it or it's aching for some reason.

2883
09:35:30.040 --> 09:35:36.239
It's then that I realize how much it does. You know,

2884
09:35:36.360 --> 09:35:42.279
the benefit of being able to use my legs without

2885
09:35:44.080 --> 09:35:51.319
any kind of physical discomfort is a beautiful thing that's

2886
09:35:51.519 --> 09:35:59.879
possibly not appreciated until it's temporarily removed. You know that's comfort.

2887
09:36:04.000 --> 09:36:08.639
But as you focus on your knees, regardless of how

2888
09:36:08.720 --> 09:36:16.199
your knees feel, you can have that sense of gratitude

2889
09:36:17.760 --> 09:36:20.360
and love to your needs for all that they do

2890
09:36:20.559 --> 09:36:33.559
for you, and you can still have that attention on

2891
09:36:33.680 --> 09:36:41.000
your thighs. Maybe notice how your thighs feel, Maybe notice

2892
09:36:41.279 --> 09:36:58.480
that they are relaxing more deeply as you focus now

2893
09:37:00.360 --> 09:37:04.080
on the bottoms of your legs, your shins, and your

2894
09:37:04.160 --> 09:37:13.160
half muscles, the bones between your knees and your feet incorporates,

2895
09:37:13.199 --> 09:37:24.000
and of course your ankles so important. You know, anyone

2896
09:37:24.080 --> 09:37:24.680
that's had.

2897
09:37:25.360 --> 09:37:30.959
Even like the slightest sprain of an ankle knows how.

2898
09:37:32.480 --> 09:37:42.800
How much we take our ankles for granted. And it's

2899
09:37:42.879 --> 09:37:44.959
kind of strange in a way when you think that.

2900
09:37:47.519 --> 09:37:51.480
You know, logically, our wrists are a lot thinner than

2901
09:37:51.599 --> 09:37:55.680
the rest of our arms, which is okay, it doesn't

2902
09:37:56.239 --> 09:37:59.279
I can't see any problem with that because we're just

2903
09:37:59.400 --> 09:38:07.080
picking stuff up. But our ankles so much thinner than

2904
09:38:07.120 --> 09:38:16.199
the rest of our legs, and from a physics perspective

2905
09:38:17.440 --> 09:38:21.639
or logical even it doesn't really make sense that all

2906
09:38:21.760 --> 09:38:30.480
this weight would ultimately be resting on your ankles then

2907
09:38:30.559 --> 09:38:31.480
leading to your feet.

2908
09:38:36.080 --> 09:38:44.879
That thin area, thin bone. Yeah, it does so much

2909
09:38:45.000 --> 09:38:52.040
great work. Supports us, supports our body for a lifetime,

2910
09:38:56.800 --> 09:39:06.519
helps us to balance, helps you to get around and

2911
09:39:06.680 --> 09:39:14.919
be mobile. And there's the calf muscles.

2912
09:39:14.959 --> 09:39:22.599
Of course, when I was younger, I couldn't see the

2913
09:39:22.680 --> 09:39:27.720
point in calf muscles didn't seem to do anything. Okay,

2914
09:39:28.839 --> 09:39:32.400
if I walked around on tiptoes, then my calf muscles

2915
09:39:32.440 --> 09:39:35.959
get some work. But of course that's not true. The

2916
09:39:36.080 --> 09:39:40.480
calf muscles are being used whenever we use our legs,

2917
09:39:46.080 --> 09:39:51.599
and your shins there to protect.

2918
09:39:53.120 --> 09:40:01.800
Your lower legs, shaped in a way, almost as a

2919
09:40:01.839 --> 09:40:14.639
protector for the bone, leading of course to your ankles.

2920
09:40:17.519 --> 09:40:24.639
And your feet. We're not going to focus on your feet.

2921
09:40:24.720 --> 09:40:29.080
We're just going to focus on the legs. And I realize,

2922
09:40:31.120 --> 09:40:35.000
and now that I've mentioned your feet, you probably focuses

2923
09:40:35.319 --> 09:40:38.360
on them anyway, So maybe I should focus on your

2924
09:40:38.440 --> 09:40:44.279
feet a little bit. You can have them in your

2925
09:40:44.279 --> 09:40:50.680
awareness the same as you have your thighs in your awareness.

2926
09:40:51.559 --> 09:40:55.440
Even though we haven't been focusing on your thighs a

2927
09:40:55.599 --> 09:41:06.680
few minutes, we've been focusing on your cause there's still

2928
09:41:06.720 --> 09:41:21.800
that sensation of comfort in your thighs, and this's that

2929
09:41:22.279 --> 09:41:32.319
movement of energy because the thighs hold lots of different sensations.

2930
09:41:33.760 --> 09:41:38.639
Of course, there's the muscles, the big straw muscles that

2931
09:41:38.760 --> 09:41:51.599
we have in our thighs, but the skin on the

2932
09:41:51.760 --> 09:41:57.199
outside of the thighs, as in the outside of all

2933
09:41:57.319 --> 09:42:06.120
of our body can be very sensitive, sensitive to the touch,

2934
09:42:08.919 --> 09:42:22.239
sensitive to temperature. And inside your thighs the bones, there's

2935
09:42:23.279 --> 09:42:28.400
the muscle, there's the blood, vessels, the arch trees, all

2936
09:42:28.599 --> 09:42:38.000
this stuff that's inside your thighs. I guess sometimes it'd

2937
09:42:38.040 --> 09:42:38.680
be nice.

2938
09:42:38.480 --> 09:42:42.800
If you could actually put your fingers inside your thighs

2939
09:42:43.440 --> 09:42:48.599
and a message. So if you can message on the outside,

2940
09:42:48.839 --> 09:42:51.760
of course, and to be able to get deep into

2941
09:42:51.839 --> 09:42:57.319
the muscles, to be able to just message inside your thighs,

2942
09:42:58.199 --> 09:43:06.599
message in the bones of your leg, massage in or

2943
09:43:06.720 --> 09:43:17.199
the veins, and just gently healing your thighs, and you

2944
09:43:17.279 --> 09:43:24.440
could move down message and inside your knees, just message

2945
09:43:24.480 --> 09:43:31.400
in those bones, but with healing fingertips spreading that healing

2946
09:43:31.680 --> 09:43:33.319
energy deep.

2947
09:43:33.120 --> 09:43:42.559
Into the choice of your knees. Of course, there's the

2948
09:43:42.720 --> 09:43:46.959
back of your your knee, you know, the inside crease

2949
09:43:47.959 --> 09:43:49.400
where your knee is.

2950
09:43:51.080 --> 09:43:56.800
It's a really sensitive area. Really that's very nice when

2951
09:43:56.879 --> 09:44:01.559
you stroke it. That might be because it's an area

2952
09:44:01.599 --> 09:44:03.680
that's not really touched very often.

2953
09:44:05.720 --> 09:44:12.559
It's almost like a hidden part that crease your legs.

2954
09:44:12.680 --> 09:44:13.680
It's almost.

2955
09:44:15.599 --> 09:44:16.360
Like a part that.

2956
09:44:18.120 --> 09:44:29.360
Has a sensitivity which is a little bit different. Of course,

2957
09:44:29.440 --> 09:44:39.919
it's protected by your legs, So you can imagine putting

2958
09:44:40.839 --> 09:44:50.680
your fingers into that crease in your legs. Folded in

2959
09:44:50.760 --> 09:44:54.720
between your legs, you can just message with your fingertips.

2960
09:44:55.919 --> 09:44:57.760
Imagine your fingertips.

2961
09:44:57.199 --> 09:45:07.720
Going inside, massage in the muscle tissue. You can of

2962
09:45:07.839 --> 09:45:14.919
course field the bones of your knees, healing through your fingertips,

2963
09:45:22.319 --> 09:45:27.599
and then as you go down to your calf muscles,

2964
09:45:28.040 --> 09:45:29.720
and that's a part I'd like to be able to

2965
09:45:30.599 --> 09:45:37.919
really put my fingertips deep inside my calf muscles, massage

2966
09:45:38.040 --> 09:45:47.080
in every single tissue of that muscle, healing every part,

2967
09:45:53.080 --> 09:46:00.440
and then doing the same for my shins, massage gently

2968
09:46:00.639 --> 09:46:07.720
stroking the bones, gently stroking them, healing in a loving way,

2969
09:46:09.040 --> 09:46:11.279
because they deserve to be treated.

2970
09:46:13.959 --> 09:46:15.839
As the precious bones.

2971
09:46:15.480 --> 09:46:15.959
That they are.

2972
09:46:17.559 --> 09:46:20.800
Our legs are so precious as in all the other

2973
09:46:20.959 --> 09:46:26.400
parts of our body, and more precious of any jure

2974
09:46:29.040 --> 09:46:41.440
on the planet. When when you start to think about

2975
09:46:44.839 --> 09:46:53.680
the legs in this way, it can change your perspective.

2976
09:46:56.400 --> 09:47:02.160
It might sound a bit a bit silly to start

2977
09:47:02.239 --> 09:47:09.000
with the idea of having love for your legs, showing

2978
09:47:09.080 --> 09:47:17.279
appreciation for your thighs, wanting to be able to put

2979
09:47:17.360 --> 09:47:19.480
your hands in your.

2980
09:47:19.440 --> 09:47:28.000
Thighs the massage the muscles and the bones, and to

2981
09:47:28.080 --> 09:47:30.279
get your fingers deep in there.

2982
09:47:31.239 --> 09:47:40.040
Releasing all tension. Just to show how much you care

2983
09:47:43.319 --> 09:47:48.480
about your legs, how much you care for what your

2984
09:47:48.559 --> 09:47:58.239
legs do for you regularly, your knees, your calves, your ankles,

2985
09:48:02.519 --> 09:48:10.160
the strength of your ankles, considering how thin they are

2986
09:48:10.400 --> 09:48:14.160
compared to the rest of your legs, especially your thighs.

2987
09:48:17.959 --> 09:48:29.599
Yet this so strong, so flexible, absolutely amazing things. Your

2988
09:48:29.720 --> 09:48:39.319
ankles are truly a gift because of what they do

2989
09:48:39.559 --> 09:48:47.360
for you, supporting all that weight.

2990
09:48:49.400 --> 09:48:53.800
Regardless of how what weight you are, even if you

2991
09:48:53.919 --> 09:48:58.839
only ate stones, there still a lot of weight.

2992
09:48:58.879 --> 09:49:05.559
For these little ankles. Now, I'm a lot heavier than

2993
09:49:05.639 --> 09:49:15.559
each thing, double that, Yet my ankles support my body

2994
09:49:16.319 --> 09:49:22.919
all the time, or they do give off a sigh

2995
09:49:22.959 --> 09:49:28.120
of relief when I sit down. That's in fact, my

2996
09:49:28.199 --> 09:49:37.919
whole next thing. My feet feels that go, my toes clap.

2997
09:49:39.120 --> 09:50:07.480
I'm so happy. X really are amazing, And.

2998
09:50:07.559 --> 09:50:11.239
I know there talking about talking about your legs is

2999
09:50:11.319 --> 09:50:17.800
probably possibly one of the most most boring things I've

3000
09:50:17.800 --> 09:50:21.400
ever heard anyone say possibly.

3001
09:50:23.879 --> 09:50:30.559
They're boring or not. Everything I said is true. Your

3002
09:50:30.680 --> 09:50:43.000
legs are amazing. Your legs deserve