Sept. 5, 2025

(music) (10 hours) I’m Retired | LMBYTS #1428 | Jason Newland | 4th September 2025

(music) (10 hours) I’m Retired | LMBYTS #1428 | Jason Newland | 4th September 2025
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Hello, and welcome to let me buoy to sleep. My

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name is my name, and name and nime and him

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is Jason Newland. Yeah, I hope you will. Just thought

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I would do m it's time for bed. I mean

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it's like eight minutes past ten pm in the evening,

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so please only listen when you can safely close your eyes.

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Vinny Viny what you staring at?

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I know what it is because I'm now at the

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desk rather than sitting down. It's easier to talk when

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I'm in a chair than when I'm kind of laying back.

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Were not laying back, but reclining. It's a little bit

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more easier on my throat or on my neck because

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I'm not kind of leaning forward. If that makes any

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kind of sense. It did to me when I said it,

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and then after I said it, I wasn't so sure.

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Oh so, I'm still working on getting stuff organized in

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my flat. The progression of me today is it's Thursday,

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the fourth of September two thy twenty five. So what

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do right. I've moved the bookcases into the storage room

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and I've filled them with my supplies for the future.

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So I've got washing up, liquid, soap, deodorant and washing cloth,

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you laundry tablets, Pooh bags for Vinnie face wipes, bum wipes. Well,

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I'm trying to think what else mm hmmm, toothpaste, mouth wash.

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I think that's most of the stuff. So I've been

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kind of trying to stock up for or at least

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the winter, because that's what I used to do years ago.

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I'm talking, you know, six seven years ago. Maybe six

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years ago, maybe seven years I don't know, but I

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was proper organized for a little while, and I'm trying

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to get back to that a little bit because I

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don't know. I just i just want to know that

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whatever happens, I've got enough pull that role enough, you know,

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basic stuff. I mean, I can't eat any of this stuff.

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But I've also got enough tea bags hopefully to last

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me till Christmas as well. But then I only have

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like four, one, two, three, four cups of tea a day,

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So each box has got at t bags and so

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that's what's that twenty days. I've got five boxes in

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a pack, so twenty times by five that's one hundred days.

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And I've got three packs or four three packs, so

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got three hundred days. Wow, that's nearly a year, Inn't

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it BlimE me? Well, I just have to drink more tea.

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I guess Viny's over there doing his thing. I well, thanks, Vinn.

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He's looking, he's searching. I don't know what he's searching for.

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He's searching for something. So, yeah, what I've done is

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now moved the two desks or the tables to the

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left side of the room, because I've now got my

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TV on the wall and my sofa is the other

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side of the wall or the other side of the room.

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Brother or done possibly looking to get rid of that,

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replace it just with a chair and then but that's

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a future thing. So I've now got one table against

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the wall the opposite wall, and one table so it's

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facing the wall, the other one's facing the TV. There's

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like a gap where a chaeres, so I can just

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kind of move around between each table. I had a

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similar design a few years back, which was the other

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side of the room. See me saying that side of

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the room and to the left of the room and

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the other side of the room doesn't really mean much,

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does it if you don't know what the room looks like.

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But personally I would say it's definitely opened.

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Up the room.

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How many more times I can say the word room, room, womb.

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But I'm not finished yet, so I still got a

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lot more to do, and as far as the tidying

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up goes.

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So I've got.

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Still got some stuff in here which I can move,

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I'll be able to move out. And then yeah, there's

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a few little bits. Got a lot of wires, a

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lot of wires. I would like to get that sorted.

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Not big fan of wires like straggling around, very messy,

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so I might look at try and get that little

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bit to get it taped up or something I don't know.

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And then yeah, what I've also done is I've got

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with it my website. I just don't need a website. However,

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with that my sound, I just don't need a website

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just if no. I mean it's handy in some ways

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something that I prefer to use it than the podcasts,

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but most people use the podcast to listen rather than

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on the website, so it's helped me to keep my

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expenses down. So I've got rid of that. Looking at

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other things changes, I'm not pretty much come to the

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decision that I'm going to retire from making all podcasts

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except this one. Then let me avoid sleep, and I've

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a good little run nineteen years. But I think I'd

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like to focus on this, you know, try and do

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a regular daily let me boy to sleep. Perhaps, if

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I'm lucky, you know, in the coming future, perhaps I'd

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be able to actually do some things which will be

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worth talking about. Have something mildly interesting. I mean, I

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understand it's a boring podcast, but what's interesting to me

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might not be interesting to you. So I might be

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talking about what great time I had searching for, you know,

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going through the field searching for worms, and you might

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find it completely tedious to listen to it and fall asleep. Now,

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I don't know, It's all it depends, doesn't it. And

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then I saw this Facebook page for It's a chronic

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pain condition, and there was someone was talking about why

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does he have to find the noisiest thing to crunch

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on when I'm doing a recording? It literally is the

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noisiest possible thing. Stuff God dead idea yea, mm hmm.

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I forget what I was saying now, Yeah, be nice

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to be able to go and do things. Oh yeah,

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I was. I was on Facebook and I saw this

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chronic pain Facebook group just me. It makes me feel

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a bit nostalgic, because, by the way, if you think

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I'm mumbling, just what, I got my fingers in my mouth.

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I should stop that, really shouldn't.

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I don't know.

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You tell me you can hear me? Now, can you

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understand me when I'm like this awful? Or is this better? Oh?

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All this?

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So what I do? I say? I do the same sentence.

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I say, it's Thursday, the fourth of September, So first

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of all, see it is any difference a fourth foo?

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Now I'll do it without my things in my mouth.

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Boo.

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I was about clearer of our isn't it? So what

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was the meaning? Why did I do that? I don't know.

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I really don't know. But I felt nostalgic because the

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only thing I was interested in twenty years ago was

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helping people with chronic pain. The only thing I mean,

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not literally, okay, not the only thing, but I mean,

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or one of the only things, the only thing as

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far as wanting to.

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Do it.

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No, okay, maybe not the only thing for that either, yeah,

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Like as far as not career wise, because it never

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going to be a career was it.

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This is just a.

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It's a lifestyle, I suppose, rather than a career. But

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that's the thing that I was most interested in. So

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basically what I wanted to do is help people to

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relieve their suffering. That was it. But then as I

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kind of went along, I got to realize, well, I

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was told, it was explained to me in quite a

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few different versions, that there's lots of types of that.

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You know, it's an all physical and there's lots of

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things that actually finny oh so noisy. This another reason, like,

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if I ever tried to do like a really quiet

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hypnosis session, guaranteed he pulls out the big guns, it'd

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be sitting there like chipping away at some marble or something.

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It's like the one time he decides to make himself

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a st at you why now? Why so yeah, hmm.

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The things that I realized quite early on in my

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journey of attempting to help people that were struggling with

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chronic pain issues, The first thing I realized, noticed experienced

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and with feedback as well, was that one of the

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biggest reducers of chronic pain is relaxing. But I also

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know I realized quite early on that you can't force

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yourself to relax. You can do relaxation techniques and exercises,

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of course, but as far as like forcing yourself, like

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you can't force yourself to fall in love or to

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be hungry, or to like a food you don't like.

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You can't force it has to kind of happen naturally.

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You can. You can lubricate the wheels, though, can't you

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when it comes to relaxation. So if you find something

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maybe you like this, that's relaxing, then that in itself

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helps to reduce or can help to reduce chronic pain.

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The thing is I called this let me boy you

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to sleep, and I can't. I wish I'd included chronic

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pain in a title because the whole process, because that's

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another thing. As soon as I started doing live sessions

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with people and group sessions and pain relief hypnosis sessions

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one on one, as the two things I noticed is

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one is sometimes it was just relaxing. By allowing themselves

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to relax, it would reduce the physical discomfort by quite

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a bit. And if you want to increase it, tighten up,

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tense up, you know, it's kind of that's the opposite

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way to do it, and it's natural for someone that's

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going through that to tense up because it's getting to them,

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isn't it. So by doing the complete opposite, or allowing

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the opposite to occur, which is relaxation, it then allows

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the opposite physical sensations to arise. As Vinnie continues to

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chip away and that massive piece of marble, and I'm wondering,

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what's it going to be this week. Last week it

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was just a big bit of marbled. It'd be chipped

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into proper mess. But the week before that it was

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it was like a little boat made of would funny enough.

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I don't know how you managed that, the alchemist, the

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Jack Russell alchemist, I can tell marble, tell turn marble

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into balsa wood. Yeah, I don't know. And then another

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thing that people were telling me is oh, but they

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might not have said ooh, but it's like one thing

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we noticed is we're sleeping better, easier. And when I

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was doing the I'm just I saw Man used to

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visit him in his house in two thousand and six

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in the summer, and he had arthritis, like really bad

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athritis in his legs and stuff. And the one thing

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he said is other than the fact that he felt

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so much better gradually over the weeks, but he also

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is sleeping more. He was sleeping more comfortable, so instead

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of his legs jittering and jumping about, which they did,

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they just calmed down, relaxed, and he could have some

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good sleep. So it got me thinking like, okay, what

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benefits can be got from helping people to relax deeply

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and to fall asleep. And as I moved forward with

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the relaxation sessions online again, I started off doing chronic

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pain relief, relaxation, and sleep sessions. That's the three things

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I focused on. Even though I'd started off I only

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wanted to do chronic pain relief. And then as that progressed,

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the most popular recordings, or the least popular recordings, were

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the chronic pain relief once not that they were unpopular,

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they just weren't as well received as the relaxation and

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the sleep And then it turned out that the sleep

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recordings were the most popular of anything I did. And

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for a while that was a little bit frustrating for

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me because that wasn't what I wanted to focus on.

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I wanted to be mister pain relief. That's what I

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wanted to do. I wanted to change the world. Maybe

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I was very young naive. Back then I was only

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forty six, and now I was thirty five, thirty faves,

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still not that young aver At a thirty five years old,

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I was so full of ambition. Oh, just got to

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get out there, got to get just got to be heard,

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gotta be just need people to know that I exist.

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And then everyone's going to want to listen. Who maybe

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maybe a tiny few people would. And every now and

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then I'd try and go back to the pain relief

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and people still wanted to listen to the sleep stuff.

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So it's kind of like, Okay, well, perhaps I should

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just do what what first, I'll do what people like.

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That kind of makes sense really, And then I started

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doing the these So let me boy to Sleep twenty eighteen,

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seven years ago, nearly eight years ago. Well, how was

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it February or March two thousand and eighteen? And I'm

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constantly doing this. I can't remember two thousand by the way,

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all my podcast is still on my spreaker whisper.

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One one one one one one one.

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One one one one one one.

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Okay, so I'm just trying to find the right I

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can't find it. One one to fifty, where's wonder fifty?

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Fifty one to one hundred, one to fifty. Wow, when

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I wan to one fifty, that's not why I want.

237
00:25:16.279 --> 00:25:21.279
I want one to fifty. Where's wonder fifty. I'm looking

238
00:25:21.319 --> 00:25:23.839
at the strangers in case you're wondering what I'm talking about.

239
00:25:24.920 --> 00:25:33.000
One to fifty doesn't seem to be on here. Old

240
00:25:33.039 --> 00:25:42.400
there is one to fifty total statistics for this one.

241
00:25:42.720 --> 00:25:42.960
Right.

242
00:25:45.400 --> 00:25:50.960
Five downloads in the last year from that podcast is

243
00:25:50.960 --> 00:25:55.480
because it's just specifically just for those those fifty recordings.

244
00:25:56.759 --> 00:26:02.400
That's another reason I kind of I'm not going to

245
00:26:02.440 --> 00:26:05.559
boggle the website because I did all these podcasts and

246
00:26:06.279 --> 00:26:10.519
into like playlists and stuff, but not really getting a

247
00:26:10.559 --> 00:26:15.680
listen at all. Twenty seventh of March twoenty eighteen was

248
00:26:15.720 --> 00:26:20.960
the very first let me boy to sleep. And I

249
00:26:21.000 --> 00:26:25.720
did one, two, three, four in a row. Then I

250
00:26:25.799 --> 00:26:29.319
did one, two, three, four, another four in a row,

251
00:26:29.960 --> 00:26:33.200
and then I did one, two, three, four, five, six

252
00:26:33.400 --> 00:26:37.200
seven in a row. And I did one two in

253
00:26:37.240 --> 00:26:43.640
a row, then I did one, then I did Okay,

254
00:26:43.759 --> 00:26:48.400
that got boring. Six Wow. I did a six of

255
00:26:48.480 --> 00:26:50.440
me and then nothing to the twenty six of me.

256
00:26:51.799 --> 00:26:59.519
I wonder what happened on that year? No idea. So

257
00:27:04.039 --> 00:27:07.680
I did the LETTERY Boy to Sleep, started that twenty

258
00:27:07.680 --> 00:27:20.519
seventh March two thousand and air Team, and yeah, it's

259
00:27:20.519 --> 00:27:25.519
become the most popular thing that I've ever done as

260
00:27:25.559 --> 00:27:33.319
far as like individual recordings, and and I'm now at

261
00:27:33.480 --> 00:27:38.680
number I could even tell you one thousand, four hundred

262
00:27:38.759 --> 00:27:45.400
and yesterday's recording was one thousand, four hundred and twenty seven.

263
00:27:47.200 --> 00:27:51.000
So yeah, I've got a few done, quite a few

264
00:27:51.000 --> 00:27:51.240
in it.

265
00:27:53.039 --> 00:27:53.240
Wow.

266
00:27:56.920 --> 00:28:03.759
Yeah. So I'm going to just continue with this to

267
00:28:03.880 --> 00:28:09.039
let Me Boy to Sleep, And that's really the only

268
00:28:09.119 --> 00:28:12.119
podcast I'm going to be focusing on from now on.

269
00:28:17.039 --> 00:28:21.279
But at the same time, I don't quite know how

270
00:28:21.319 --> 00:28:26.519
I can get it across that. Maybe people can find

271
00:28:26.640 --> 00:28:34.759
this useful. People that have got chronic pain, people that

272
00:28:34.839 --> 00:28:38.839
have got anxiety and stuff like that could find these

273
00:28:38.960 --> 00:28:49.759
podcasts useful because it's relaxing and it's peaceful. And you

274
00:28:49.839 --> 00:28:56.640
know what I've noticed, do you never ever get you know,

275
00:28:57.000 --> 00:28:59.960
certain phrases are starting to be used more and more,

276
00:29:00.400 --> 00:29:06.680
like in interviews on TV and on the internet and whatnot.

277
00:29:07.640 --> 00:29:11.039
Is the new one. It's not a new one. It's

278
00:29:11.160 --> 00:29:14.440
not a new thing. But for some reason, I'm hearing

279
00:29:14.480 --> 00:29:20.359
people say it more often now whatnot. It's kind of

280
00:29:20.359 --> 00:29:24.240
the similar saying so on and so forth, blah blah

281
00:29:24.319 --> 00:29:32.440
blah blah and make us make a long story short whatnot.

282
00:29:33.400 --> 00:29:36.759
So it's kind of just it shortens the conversation or

283
00:29:36.880 --> 00:29:40.920
shortens the story. So, yeah, I was going to got

284
00:29:40.920 --> 00:29:44.799
some shopping. I've got some toilet paper and some tampons

285
00:29:44.880 --> 00:29:47.759
and some you know and whatnot. So you're not going

286
00:29:47.759 --> 00:29:51.720
through the whole list of things that you've got. You're

287
00:29:51.759 --> 00:29:53.359
just gone through the things that maybe you shouldn't have

288
00:29:53.359 --> 00:29:55.119
gone through. But I don't know, it depends who you're

289
00:29:55.160 --> 00:30:09.519
talking to, depends upon who you're too talking to. I

290
00:30:09.559 --> 00:30:13.359
don't know what Vinnie is expecting to happen. He just

291
00:30:13.400 --> 00:30:22.920
sits there staring at his bumb generally, honestly, he's just

292
00:30:23.119 --> 00:30:31.759
staring at his bumb like it's I don't know, it's

293
00:30:31.759 --> 00:30:34.960
like some kind of secret doorway to Narnia or something,

294
00:30:39.559 --> 00:30:47.160
a little cupboard full of tiny coats, of smelly coats,

295
00:30:47.279 --> 00:30:53.160
so god, they'd all be looked like there's just people

296
00:30:53.160 --> 00:31:02.000
have been walking for a really muddy forest. Yeah, it

297
00:31:02.000 --> 00:31:04.799
wouldn't be like Nannia with all the snow. You just

298
00:31:04.839 --> 00:31:07.839
get through it. There's been muddy everywhere. It just be

299
00:31:08.160 --> 00:31:15.960
like a big swamp. Okay, let's move on. Whore you

300
00:31:16.119 --> 00:31:22.920
staring at? Who are you staring at? Hey? I think

301
00:31:22.960 --> 00:31:27.839
he's a bit thrown off because I'm not sure if

302
00:31:27.880 --> 00:31:31.319
he's ever seen me sit here before. He probably has,

303
00:31:31.319 --> 00:31:34.519
because I've had him for quite a while now, But

304
00:31:34.640 --> 00:31:37.680
to sit over here and do this recording and to

305
00:31:37.720 --> 00:31:42.079
be talking but not to be talking to him, but

306
00:31:42.160 --> 00:31:46.920
I am talking to you, and I yeah, I am.

307
00:31:46.960 --> 00:31:49.599
He's kind of got me used to me sitting on

308
00:31:49.680 --> 00:31:52.880
the chair doing it on the sofa because then he

309
00:31:52.960 --> 00:31:59.759
can sort of cut up to me a bit. You'd

310
00:31:59.759 --> 00:32:04.039
be thrown off, aren't you. I think this is more

311
00:32:04.039 --> 00:32:07.480
comfortable doing it here. You you know, you think that

312
00:32:07.680 --> 00:32:11.359
sofa would be more comfortable. But it's not. Not not

313
00:32:11.559 --> 00:32:14.759
doing this stuff because first of all, I can't use

314
00:32:14.880 --> 00:32:17.920
the laptop. I can't use you know, stuff like that

315
00:32:18.759 --> 00:32:21.880
when I'm what I can because on my lap with

316
00:32:21.960 --> 00:32:32.480
a sneeze, wellhap's nice, what a lovely sneeze. I thought

317
00:32:32.599 --> 00:32:38.680
it might be exciting and it was. It's strange. What's

318
00:32:38.799 --> 00:32:53.240
Lloyd's banking up to? Lloyd's bank? Okay, I don't going

319
00:32:53.279 --> 00:32:58.640
to be any banks at all in the future. That

320
00:32:58.759 --> 00:33:02.319
was a nice bright thing to say, wasn't it. You know,

321
00:33:02.440 --> 00:33:07.319
in my town where I live, the bank that i'm

322
00:33:07.359 --> 00:33:18.920
with is this big, old listed building. It's huge, Honestly,

323
00:33:19.240 --> 00:33:25.559
it's just massive, and they don't get many customers because

324
00:33:25.599 --> 00:33:28.759
how many people go into a bank and anymore. You know,

325
00:33:29.000 --> 00:33:33.720
most things just done online, isn't it, and don't really well,

326
00:33:34.440 --> 00:33:38.759
I'm just talking generally. I haven't needed to go into

327
00:33:38.799 --> 00:33:42.880
a bank to put a check in or to draw

328
00:33:43.000 --> 00:33:51.799
money out for a long time, or to pay bills.

329
00:33:51.920 --> 00:33:54.319
It's something I used to do in the past, go

330
00:33:54.400 --> 00:33:59.039
in there to pay my bills, electric bill, gas bill,

331
00:34:00.160 --> 00:34:03.680
war to bill. I'd go into the Yeah, i'd go

332
00:34:03.759 --> 00:34:06.039
in there to pay that. I don't need to do

333
00:34:06.079 --> 00:34:16.119
that anymore. It's or just automatic direct debit now TV license,

334
00:34:16.199 --> 00:34:28.480
that's all done automatically. I don't even know if the

335
00:34:28.519 --> 00:34:34.519
bank's still there. I suppose it is. Yeah, I'm pretty

336
00:34:34.559 --> 00:34:42.440
sure a still is. I know it's got some hard

337
00:34:42.559 --> 00:34:47.519
steps because I fell over them once I felt up them.

338
00:34:47.719 --> 00:34:50.719
I was running to get my check from when I

339
00:34:50.760 --> 00:34:52.679
was a counselor, and I think it was like a

340
00:34:52.800 --> 00:34:57.079
thousand pounds and it was my month's check and I

341
00:34:57.199 --> 00:35:03.559
needed it cashed before Christmas. So I think Christmas was

342
00:35:03.599 --> 00:35:10.119
on the Wednesday or Thursday the next week, and I

343
00:35:10.239 --> 00:35:18.599
was This was the Friday afternoon, ten minutes before the

344
00:35:18.639 --> 00:35:24.880
bank closed. So I'm running and I'm only ran the corner,

345
00:35:26.000 --> 00:35:29.519
but I'm waiting for ages. I'm in the office that mind,

346
00:35:31.000 --> 00:35:33.199
and I get really well with a man that was

347
00:35:34.280 --> 00:35:39.400
that did the checks, so I'm just chatting to him,

348
00:35:39.440 --> 00:35:46.840
and it's there's quite a lot to do. So mine

349
00:35:47.199 --> 00:35:52.519
took a while and I was getting more and more

350
00:35:52.599 --> 00:35:54.679
closer to the time than in the end, he printed

351
00:35:54.679 --> 00:35:59.199
it off and I ran. I ran, and I ran

352
00:35:59.239 --> 00:36:04.880
and I ran, and literally it was a ten minute walk,

353
00:36:07.639 --> 00:36:10.519
possibly less than a ten minute walk, possibly maybe a

354
00:36:10.599 --> 00:36:15.039
six minute walk, seven minute walk. But there's no guarantee

355
00:36:15.159 --> 00:36:18.000
that the door will stay open right to the end,

356
00:36:18.039 --> 00:36:20.719
because they might just start not letting anyone in after

357
00:36:20.760 --> 00:36:26.280
a certain point. That's why I ran. So I'm going

358
00:36:26.320 --> 00:36:35.000
down the alleyway towards the town, a turn left. I'm

359
00:36:35.039 --> 00:36:36.559
not sure if I'm able to cross.

360
00:36:36.639 --> 00:36:36.800
Well.

361
00:36:36.800 --> 00:36:38.840
I did cross the road, obviously, because otherwise I wouldn't.

362
00:36:39.400 --> 00:36:46.800
I've got there, i'd still be standing there with And

363
00:36:46.880 --> 00:36:49.719
this is a long time ago. This is two thousand

364
00:36:50.440 --> 00:37:03.440
and eleven, yeah, two thousand or was it twenty twelve, No,

365
00:37:03.519 --> 00:37:14.639
it's two thy and eleven, because by twenty and twelve, yeah,

366
00:37:14.679 --> 00:37:22.360
December twenty twelve, I think I started doing the working

367
00:37:22.400 --> 00:37:28.559
in the insurance company and having a Monday off every

368
00:37:28.559 --> 00:37:35.599
week to be to continue counseling. So yeah, and I

369
00:37:35.679 --> 00:37:43.480
did that till the following year, I think April two

370
00:37:43.559 --> 00:37:55.079
thirt oh, I can't remember the dates, but so anyway,

371
00:37:55.119 --> 00:37:59.960
I ran. I think it was two thousand and eleven,

372
00:38:00.000 --> 00:38:06.800
and I suppose no, twenty twelve, No, twoy eleven. Does

373
00:38:06.840 --> 00:38:11.199
it really matter? Not really, So twoy eleven and I'll

374
00:38:11.320 --> 00:38:18.239
get the check. And I'm running and it's cold, a

375
00:38:18.280 --> 00:38:24.719
little bit slippery. It's December, and my body's not really

376
00:38:24.719 --> 00:38:28.880
been it wasn't really built for running, especially not the

377
00:38:28.960 --> 00:38:36.920
last twenty or thirty years. I think, you know, in

378
00:38:36.960 --> 00:38:44.239
a sense of if I have a running accident, I've

379
00:38:44.280 --> 00:38:47.519
only got myself to blame. I seems to be the

380
00:38:47.559 --> 00:38:51.320
attitude of the medical experts. So why are you trying

381
00:38:51.360 --> 00:38:54.039
to run? Have you're not seen yourself? Do you not

382
00:38:54.159 --> 00:38:58.559
own a mirror or some scales. It's like a bit rude,

383
00:39:00.360 --> 00:39:06.880
a little bit rude. And anyway, so I'm running and

384
00:39:06.960 --> 00:39:13.519
there's two crossings, one crossing well then the next one,

385
00:39:13.800 --> 00:39:18.960
but the next one is crossing the main high road.

386
00:39:20.960 --> 00:39:24.760
And as a crossover there, I think there's traffic lights,

387
00:39:25.239 --> 00:39:30.280
I think on both sides and both roads. And then

388
00:39:30.320 --> 00:39:37.360
I crossover there's a new news agent's nude newd agents

389
00:39:37.880 --> 00:39:40.599
news agents on the left, and then there was a

390
00:39:40.880 --> 00:39:46.719
subway sand witch place on the left, and then I

391
00:39:46.760 --> 00:39:52.119
think there's some chicken shop on the left. And then

392
00:39:52.920 --> 00:39:57.639
the next thing on the left is the bank or

393
00:39:57.880 --> 00:40:00.920
was the bank. I mean those shops not be there either.

394
00:40:04.719 --> 00:40:12.440
So I'm running. I'm not running hard. I've never run hard,

395
00:40:12.000 --> 00:40:15.480
maybe when I was a kid, but not for a

396
00:40:15.559 --> 00:40:21.400
long time. And I want to get in there before

397
00:40:23.400 --> 00:40:28.280
they stand inside the door stopping anyone else from coming

398
00:40:28.280 --> 00:40:31.280
in and just letting people out, because I know they

399
00:40:31.320 --> 00:40:38.280
start doing it, you know, closer to closing time. I

400
00:40:38.320 --> 00:40:43.440
suppose they've got places to be, haven't they.

401
00:40:44.320 --> 00:40:44.519
Yeah.

402
00:40:44.519 --> 00:40:46.800
I guess people that work in a bank, they've got

403
00:40:46.800 --> 00:40:51.559
home lives and stuff. They don't just go to sleep

404
00:40:51.559 --> 00:40:59.599
beyond encounter today, I guess, or you keep together bun

405
00:41:00.679 --> 00:41:11.079
in the back room. I don't know. Playing Conquers, you know,

406
00:41:11.480 --> 00:41:16.440
in Concuer season, which would be soon actually usually about

407
00:41:16.480 --> 00:41:20.760
October time, I think September October when the Concers fall

408
00:41:20.800 --> 00:41:27.480
off the tree. And I never liked Concuers though. I

409
00:41:27.519 --> 00:41:30.880
think it's banned in schools now because it's dangerous. They

410
00:41:30.880 --> 00:41:34.440
think it's dangerous. Well, it is dangerous. That's why I

411
00:41:34.480 --> 00:41:37.320
didn't like it, because they stand up with sore fingers

412
00:41:38.039 --> 00:41:47.280
and I did not appreciate that. Yeah, I'm glad that band,

413
00:41:50.199 --> 00:41:53.840
But unfortunately the news of them Conquers being banned does

414
00:41:53.920 --> 00:42:04.719
not reach the trees themselves because they're still producing them.

415
00:42:03.320 --> 00:42:08.840
Oh yes, I get to the bank, turn left, about

416
00:42:08.880 --> 00:42:13.639
to run up the stairs, and I slip my trip

417
00:42:14.360 --> 00:42:20.280
really on the stairs on the concrete steps, and it's

418
00:42:20.320 --> 00:42:24.360
like one, two, three, four, five six. There's three steps,

419
00:42:24.400 --> 00:42:29.239
then you know, like a one big step that's flat,

420
00:42:29.239 --> 00:42:33.199
and then there's another three. I think, so I trip

421
00:42:33.280 --> 00:42:38.239
over on the first three steps and I smashed my foot.

422
00:42:40.880 --> 00:42:43.719
I think it was my right foot. Game it's quite

423
00:42:43.719 --> 00:42:47.239
a while ago, so I break something in my right foot.

424
00:42:47.280 --> 00:42:50.320
I don't quite know, it's just it's a it's broken foot,

425
00:42:51.440 --> 00:43:02.599
and oh man, I was just like, I didn't know

426
00:43:02.639 --> 00:43:07.320
what to do because it hurts so much, but I

427
00:43:07.400 --> 00:43:13.840
needed to get into that bank. So I just sort

428
00:43:13.840 --> 00:43:20.039
of made my way in thankfully. I mean, I don't know.

429
00:43:20.079 --> 00:43:24.079
They might I might have been able to soothe them

430
00:43:24.159 --> 00:43:27.079
or something over I don't know. I mean it was

431
00:43:27.119 --> 00:43:33.039
my fault on one running and they put the steps there,

432
00:43:33.119 --> 00:43:38.199
but I knew there were steps there. Running around in

433
00:43:39.599 --> 00:43:44.559
freezing cold temperatures probably not a good idea. But anyway,

434
00:43:44.440 --> 00:43:48.280
they let me in or someone opened the door. I

435
00:43:48.320 --> 00:43:50.719
don't know if the door is locked, but she opened

436
00:43:50.719 --> 00:43:53.960
the door for me. I think she might have even

437
00:43:54.000 --> 00:44:02.400
asked to you're okay once she stopped laughing, and I

438
00:44:02.480 --> 00:44:05.960
managed to put my check in It's like one thousand

439
00:44:06.039 --> 00:44:11.440
and four pounds or something, which was so needed because

440
00:44:11.840 --> 00:44:14.960
otherwise I was going to have Christmas with no money.

441
00:44:15.119 --> 00:44:20.599
I needed to buy Christmas presents and stuff like that. Ah,

442
00:44:20.760 --> 00:44:23.079
so it was lovely. I managed to do that, and

443
00:44:23.159 --> 00:44:26.920
it all kind of worked out okay, except I had

444
00:44:26.920 --> 00:44:31.880
a broken foot, and I remember going.

445
00:44:31.639 --> 00:44:32.079
To the.

446
00:44:37.119 --> 00:44:40.320
I got to the walk ironic name the Walking Center,

447
00:44:41.639 --> 00:44:48.039
which is probably about a mile. I don't know. It's

448
00:44:48.039 --> 00:44:50.599
on the same ground as Astbal but it's a long

449
00:44:50.679 --> 00:44:56.039
walk to the hospital. So I get bus there. Do

450
00:44:56.119 --> 00:45:00.360
I get a bus or did I walk? I might

451
00:45:00.400 --> 00:45:05.760
have walked, but I might got a bus. I don't remember.

452
00:45:09.119 --> 00:45:12.159
My memory is not great as it for this story.

453
00:45:13.400 --> 00:45:20.840
I either got a bus or I walked. One of them.

454
00:45:20.920 --> 00:45:26.000
And I go into the walking center and I said,

455
00:45:26.039 --> 00:45:30.039
what what do you want? What do you want? I said,

456
00:45:30.360 --> 00:45:37.880
I've hurt my foot. Okay. I really didn't seem that interested.

457
00:45:38.559 --> 00:45:42.000
Maybe it's because it was because this is on a Monday.

458
00:45:43.599 --> 00:45:47.760
I waited the weekend, thinking, oh, we would wear it off,

459
00:45:47.800 --> 00:45:49.679
but it didn't. So I went in on the Monday

460
00:45:50.360 --> 00:45:54.280
to the hospital. Well that might be in a Saturday.

461
00:45:54.280 --> 00:45:56.719
I might have did it the next day because it

462
00:45:56.800 --> 00:46:01.800
was very painful. And they said what is it. I said, well,

463
00:46:04.760 --> 00:46:10.280
I just hurt my foot. They said he said yeah,

464
00:46:10.440 --> 00:46:16.199
So I said, okay, well you know just what I've

465
00:46:16.239 --> 00:46:18.800
come here. They said, what do you want us to

466
00:46:18.840 --> 00:46:24.320
do about it? I'm not sure if I was I'd walked.

467
00:46:24.360 --> 00:46:28.440
I thought I might have walked into the canteen by accident,

468
00:46:28.519 --> 00:46:31.639
and it was just the canteen stuff, wondering why I

469
00:46:31.679 --> 00:46:34.960
was talking about my foot, you know, why? Why is

470
00:46:35.000 --> 00:46:40.239
it just not ordering food? So I don't know. And

471
00:46:40.280 --> 00:46:43.159
then they said, well, let's have a look at your foot.

472
00:46:43.239 --> 00:46:46.079
So he said, take your sock off. I said, I

473
00:46:46.599 --> 00:46:50.800
can't take my sock off. He said, well, you need

474
00:46:50.840 --> 00:46:53.159
to say your sock off otherwise I can't see your foot.

475
00:46:54.280 --> 00:46:57.039
I said, I haven't got a sock on. He said

476
00:46:57.039 --> 00:47:01.840
what he said, I can't get a song. I can't

477
00:47:01.920 --> 00:47:05.360
get a sock over my foot because it's too painful.

478
00:47:05.960 --> 00:47:10.960
Plus it's swollen up. So I slipped my shoe off

479
00:47:11.000 --> 00:47:15.599
because I've had slip ons for years because I'm very old.

480
00:47:17.760 --> 00:47:22.039
And my foot was pretty much a lot of it

481
00:47:22.079 --> 00:47:29.480
was black, like it was just really red and purple

482
00:47:29.559 --> 00:47:35.320
and all kinds of different weird colors. It's very it's injured.

483
00:47:37.639 --> 00:47:45.599
And he said oh. I said, okay, And does that

484
00:47:45.719 --> 00:47:49.840
mean is that kind of a medical response or you

485
00:47:50.000 --> 00:47:53.960
just didn't impression of a ghost. We both rolled around

486
00:47:54.000 --> 00:48:00.480
tickling each other. No, it didn't happen. So it's said, well, look,

487
00:48:00.519 --> 00:48:05.320
I haven't got an X ray machine. But he said,

488
00:48:05.719 --> 00:48:09.039
it looks like you've damaged your foot. I said, I

489
00:48:09.199 --> 00:48:10.880
know that one. I know, and if I know, I've

490
00:48:10.920 --> 00:48:17.199
damaged my foot. And he said, well, there's nothing he

491
00:48:17.280 --> 00:48:20.960
can do for you. It's you know, you can go

492
00:48:21.039 --> 00:48:23.840
to the walk up to the hospital, but it's going

493
00:48:23.920 --> 00:48:26.480
to be you'll be waiting there for hours and hours

494
00:48:26.480 --> 00:48:30.000
and hours and they'll X ray it probably and then

495
00:48:30.400 --> 00:48:33.400
tell you that you've got some broken bones and that's it.

496
00:48:35.280 --> 00:48:39.199
Just try and keep off it. You know, if it

497
00:48:39.280 --> 00:48:41.320
was if it was your ankle, then they put you

498
00:48:41.360 --> 00:48:44.519
in plaster, it was your heel, they'd probably possibly put

499
00:48:44.559 --> 00:48:46.880
you in plaster. But it's not. It's just the top

500
00:48:46.920 --> 00:48:51.199
of your foot. Don't put you in plaster for that.

501
00:48:51.199 --> 00:48:58.000
That's what they said to me. And I said all right. Then,

502
00:48:58.239 --> 00:49:00.199
so they said we'd just walk up there. You know

503
00:49:00.199 --> 00:49:03.440
where the hospital is. I said, yeah, so long walk.

504
00:49:03.639 --> 00:49:09.960
He said yeah, probably longer for you, more painful. It's

505
00:49:09.960 --> 00:49:14.920
like wow, And he said, before you go kind of

506
00:49:15.000 --> 00:49:17.559
just can just give me a foot for a second.

507
00:49:17.719 --> 00:49:19.719
I said, do this. He pressed on it. He said,

508
00:49:19.760 --> 00:49:22.920
does it hurt when I do this? I said yeah.

509
00:49:23.079 --> 00:49:27.639
He said I thought it would, and then he's walked away.

510
00:49:28.760 --> 00:49:29.559
Weird.

511
00:49:32.079 --> 00:49:37.079
So I'm walking trying to walk up to the hospital.

512
00:49:37.480 --> 00:49:43.840
But I can't. I can't make it. I literally can't

513
00:49:43.880 --> 00:49:47.119
make the journey, so I have to I think I

514
00:49:47.159 --> 00:49:51.800
have to kind of head back and get a bus back,

515
00:49:51.920 --> 00:50:00.960
and I don't think. Yeah, I didn't see any clients

516
00:50:01.079 --> 00:50:04.000
that week because the next week because it was Christmas week,

517
00:50:05.000 --> 00:50:11.320
although I might have done, I can't remember. And when

518
00:50:11.320 --> 00:50:16.199
I visited my dad because I was still hobbling about,

519
00:50:19.599 --> 00:50:21.880
I had to ask for a lift because I got

520
00:50:21.960 --> 00:50:32.920
a train station and from where I lived at the time,

521
00:50:35.920 --> 00:50:42.719
so from where I lived. This is really strange. I've

522
00:50:42.719 --> 00:50:46.159
got this memory. Yeah, it must have been there, So

523
00:50:46.440 --> 00:50:51.760
I don't know if I I might got taxi to

524
00:50:51.800 --> 00:50:58.400
the train station or maybe actually it was only a

525
00:50:58.440 --> 00:51:01.360
short walk to get to get a bus, so I

526
00:51:01.440 --> 00:51:04.360
probably got a bus to the to the train station.

527
00:51:05.320 --> 00:51:08.639
And then once I got to the train station where

528
00:51:08.639 --> 00:51:11.360
my dad lives, I had to ask him to give

529
00:51:11.400 --> 00:51:15.320
me a lift because I just couldn't couldn't do it anymore.

530
00:51:15.559 --> 00:51:18.920
I couldn't do the walking, just couldn't. I was walking

531
00:51:18.920 --> 00:51:22.519
on my heel because that was the only part that

532
00:51:22.559 --> 00:51:26.840
didn't hurt until I after walking on my hill for

533
00:51:26.880 --> 00:51:29.800
a few weeks, and that as well The rest was

534
00:51:29.840 --> 00:51:37.280
fine though very strange though, like I think I might

535
00:51:37.440 --> 00:51:43.519
hurt my arm on the stairs. But wow, that was

536
00:51:44.719 --> 00:51:49.599
that was proper ouch. I was a ouch moment. That was.

537
00:51:57.239 --> 00:52:00.719
Why am I telling you that story? I've got no idea.

538
00:52:00.960 --> 00:52:05.960
It's weird though it could start remembering the subway. There

539
00:52:06.000 --> 00:52:13.639
was a period of time, probably two thousand and eight,

540
00:52:13.840 --> 00:52:26.960
two thousand and nine, maybe two thousand and ten, where

541
00:52:27.000 --> 00:52:29.559
I used to come into town to go to the

542
00:52:29.599 --> 00:52:36.320
Buddha Center. And what I would do is I would

543
00:52:36.400 --> 00:52:40.199
go to subway. Not every time, but I might go

544
00:52:40.239 --> 00:52:44.599
to subway to get something to eat, so nice cheese, salad.

545
00:52:47.800 --> 00:52:52.719
Half of is it half a foot roll or whatever?

546
00:52:52.760 --> 00:52:53.079
It is?

547
00:52:56.159 --> 00:53:05.199
Half a foot I don't know, yeah, one, two, yeah,

548
00:53:05.199 --> 00:53:09.320
because they're quite like, yeah, half a foot. And the

549
00:53:09.440 --> 00:53:13.440
lady in there, we used to really chat to each other.

550
00:53:13.679 --> 00:53:20.039
We've got on really well. I haven't seen her for years,

551
00:53:20.519 --> 00:53:26.360
I mean literally what fifteen years, but we've got really well.

552
00:53:26.400 --> 00:53:28.920
I think she's married, she might have had kids, but

553
00:53:29.079 --> 00:53:31.840
she was the manager of the subway and we just

554
00:53:31.880 --> 00:53:38.280
got really just naturally got on really well. And I

555
00:53:38.280 --> 00:53:40.239
think she was like from Mauritius or.

556
00:53:42.320 --> 00:53:43.039
Somewhere like that.

557
00:53:43.119 --> 00:53:51.639
I don't know. Oh was she and I think she'd

558
00:53:51.679 --> 00:53:57.880
been a student. Maybe she was a student and the

559
00:53:57.920 --> 00:54:01.679
manager of that place at the same time. I'm not

560
00:54:01.679 --> 00:54:08.159
one hundred percent sure, but I'm pretty sure unless she

561
00:54:08.360 --> 00:54:19.239
was like no, I don't know, the subway do the

562
00:54:19.280 --> 00:54:23.880
same thing as McDonald's, like franchises and stuff. Maybe she

563
00:54:24.000 --> 00:54:30.719
was a franchise holder. The thing is, even though it's

564
00:54:30.760 --> 00:54:37.960
in town, it wasn't particularly well placed. I suppose it

565
00:54:38.079 --> 00:54:40.679
is at night, you know, when the pubs and stuff

566
00:54:40.719 --> 00:54:44.920
and Friday night and Saturday night and stuff like that.

567
00:54:47.039 --> 00:54:51.000
It just seemed even because the town's not busy the

568
00:54:51.039 --> 00:54:56.920
way it used to be, even back then it wasn't

569
00:54:56.920 --> 00:55:01.800
apart from Christmas time, it's not busy the way it

570
00:55:01.920 --> 00:55:08.880
used to be. Like it was quite noticeable. Plus the

571
00:55:08.920 --> 00:55:11.559
town isn't I mean here, it's not very good town.

572
00:55:12.000 --> 00:55:13.559
I don't mean that in a horrible way. It's just

573
00:55:13.559 --> 00:55:23.519
a bit rubbish. It's just it's very it's very samy

574
00:55:24.199 --> 00:55:29.920
to anywhere else. Same kind of shops, you know, w

575
00:55:30.039 --> 00:55:36.000
A Smiths and Subway and McDonald's and Burger King and

576
00:55:37.119 --> 00:55:45.039
the co Op and there's a wimpy and this is

577
00:55:45.159 --> 00:55:50.920
kind of the same, a lot of charity shops as

578
00:55:50.960 --> 00:56:02.159
well a half foundation, Bernardo's scope. It's kind of there's

579
00:56:02.199 --> 00:56:08.239
two bookshops Waterstone of course, that's the probably the most

580
00:56:08.280 --> 00:56:17.719
popular one around the country. Yeah, Weatherspoons. It's very samey

581
00:56:18.039 --> 00:56:28.239
to where you get anywhere else. It's all right. I

582
00:56:28.280 --> 00:56:31.360
don't mind. I don't go out. I haven't been out

583
00:56:31.360 --> 00:56:36.239
for years. I have left my home and I've never

584
00:56:36.320 --> 00:56:44.599
ever left the flat. I have. But in a social

585
00:56:44.760 --> 00:56:53.400
context like actually going out and having a drink, or

586
00:56:53.480 --> 00:56:59.440
going into a pub or a bar, or out for.

587
00:56:59.480 --> 00:57:00.199
A meal or.

588
00:57:01.920 --> 00:57:05.360
Socially, I mean you could say, yeah, well I went

589
00:57:05.440 --> 00:57:18.079
had breakfast last Thursday for uncle after uncle sausages farewell ceremony.

590
00:57:18.159 --> 00:57:23.039
But I didn't really feel that that was particularly a

591
00:57:23.079 --> 00:57:27.719
social moment, you know. It wasn't didn't feel like a

592
00:57:28.280 --> 00:57:37.280
wasn't a happy event. And the time before that, it

593
00:57:37.519 --> 00:57:42.079
was Christmas when I saw my dad, little brother and

594
00:57:42.159 --> 00:57:47.239
my dad's wife and we met in a pub for

595
00:57:47.400 --> 00:57:52.400
Christmas dinner. So that that was social, but as family

596
00:57:52.639 --> 00:57:59.519
it's not. It wasn't social as in I don't know,

597
00:57:59.679 --> 00:58:07.440
it's it's different. It wasn't like friends meeting up with

598
00:58:07.599 --> 00:58:11.840
friends or seeing new people or anything like that. It

599
00:58:12.000 --> 00:58:18.199
was very well. I did see new people. Everyone's new.

600
00:58:18.280 --> 00:58:27.079
Now wherever I go, people are nu becaus. When's the

601
00:58:27.159 --> 00:58:39.679
last time I went to a pub? The last time, like, okay,

602
00:58:39.760 --> 00:58:42.840
not ever, but the last time really that I regularly

603
00:58:42.920 --> 00:58:59.199
went anywhere was twenty ten fifteen years. Used to go

604
00:58:59.280 --> 00:59:03.760
into pubs with people from college, go out at meals

605
00:59:03.800 --> 00:59:11.599
and stuff like that during that three years of being university.

606
00:59:12.360 --> 00:59:16.880
I did date someone in two thousand and eleven, near

607
00:59:16.880 --> 00:59:23.119
the end of twenty eleven and begin two thousand and twelve,

608
00:59:24.679 --> 00:59:28.159
so I did go out and have meals and stuff

609
00:59:28.199 --> 00:59:45.039
with her. I did go to the Indian restaurant. I'm

610
00:59:45.079 --> 00:59:47.920
sure I've been there more than once. There's a local

611
00:59:47.960 --> 00:59:52.400
Indian restaurant that I went to in two thousand and fifteen,

612
00:59:53.199 --> 01:00:04.159
that end of the year twenty fifteen, but I don't remember.

613
01:00:04.159 --> 01:00:04.400
Sure.

614
01:00:04.440 --> 01:00:09.840
I'm ah I got a memory of going there more

615
01:00:09.880 --> 01:00:13.039
than once, but maybe I didn't. Maybe it was just

616
01:00:13.079 --> 01:00:13.719
a one off.

617
01:00:14.519 --> 01:00:15.239
I got this.

618
01:00:18.639 --> 01:00:24.039
Kind of memory of doing something more than once. I'm

619
01:00:24.079 --> 01:00:30.760
not saying anything just this particular place, mind you. In

620
01:00:30.800 --> 01:00:33.119
the past, I have actually sat down at a table

621
01:00:33.320 --> 01:00:36.639
just waiting for the food to be ready because it's

622
01:00:36.719 --> 01:00:40.360
cold outside. So maybe that's what I'm getting muddled up with.

623
01:00:41.519 --> 01:00:43.119
In fact, I think I won't say even had a

624
01:00:43.159 --> 01:00:46.880
drink in there, because there was a big, long queue,

625
01:00:47.519 --> 01:00:50.480
you big, So they's gave me a drink while I waited.

626
01:00:57.320 --> 01:01:15.320
Pilot curry sauce, I know, No, I haven't. Wow, I

627
01:01:15.360 --> 01:01:18.440
can't remember other than that little one, you know, sort

628
01:01:18.440 --> 01:01:22.280
of Christmas for my dad and my brother. I do

629
01:01:22.400 --> 01:01:27.960
not remember. Oh No, I went to the pub with Luke.

630
01:01:28.360 --> 01:01:31.039
But we had a pub opposite, well, across the road.

631
01:01:31.920 --> 01:01:34.159
It was there for a while. It was there for

632
01:01:34.239 --> 01:01:37.480
years and years when it closed, then opened again, and

633
01:01:37.480 --> 01:01:40.760
then it closed again. So we went there and sat

634
01:01:40.840 --> 01:01:45.440
outside with a meal and stuff. That was okay. But

635
01:01:45.519 --> 01:01:47.920
that was a long time ago, you know, we're talking

636
01:01:49.800 --> 01:02:02.400
probably two thy sixteen time. Probably. No, I can't remember

637
01:02:02.480 --> 01:02:14.639
any any other time. Wow, Where does all the time go?

638
01:02:21.039 --> 01:02:22.760
I'm trying to remember the last time I went to

639
01:02:22.800 --> 01:02:28.000
the cinema, because I have been to the cinema since

640
01:02:28.000 --> 01:02:29.679
I moved here. I'm pretty sure.

641
01:02:31.880 --> 01:02:32.280
And.

642
01:02:33.880 --> 01:02:37.679
I'd love well, my love. But if I could find

643
01:02:37.679 --> 01:02:42.320
a way to get back to doing stuff, some stuff,

644
01:02:46.280 --> 01:03:07.599
I think that would be good for me. Just m h. Yeah,

645
01:03:07.960 --> 01:03:11.559
it's been a nice day today. It was raining, so

646
01:03:11.559 --> 01:03:13.960
it wasn't so nice, but when it wasn't raining, it

647
01:03:14.000 --> 01:03:23.280
was lovely, very bright. Started off really windy like yesterday

648
01:03:23.400 --> 01:03:27.119
was very windy, and then kind of calmed down. The

649
01:03:27.159 --> 01:03:31.079
wind seemed to just blow itself out, and now it's

650
01:03:31.639 --> 01:03:36.280
pretty chilled. It's dark outside now, but it's eleven minutes

651
01:03:36.320 --> 01:03:47.039
past eleven eleven eleven or twenty three eleven, So that's

652
01:03:47.039 --> 01:04:01.360
pretty much me done for the day, So thank you

653
01:04:01.400 --> 01:04:03.599
for listening. I will be doing a Q and A

654
01:04:03.719 --> 01:04:07.760
Friday tomorrow. I've only got a couple of questions to answer,

655
01:04:07.840 --> 01:04:11.639
so if you do any questions, bear in mind this

656
01:04:11.679 --> 01:04:16.360
won't be released till the morning because I'm going to

657
01:04:16.440 --> 01:04:18.760
be going to bed quite soon.

658
01:04:20.280 --> 01:04:29.880
Yeah, what's this right?

659
01:04:31.599 --> 01:04:40.760
The website as soon as I make a change. So, oh,

660
01:04:40.960 --> 01:04:47.400
the website's gone, I'm afraid, but I'm looking at other alternatives.

661
01:04:53.079 --> 01:04:59.760
Any questions four? Oh, I've got I've got four questions.

662
01:05:00.440 --> 01:05:04.079
Are they.

663
01:05:04.239 --> 01:05:13.000
Old blimey? Right? So yeah, that's the questions for tomorrow.

664
01:05:13.360 --> 01:05:18.079
If you've got any questions, normally do the Q and

665
01:05:18.079 --> 01:05:22.320
A Friday kind of afternoon time, but it might be

666
01:05:22.360 --> 01:05:29.320
in the evening, not this late, but mm hmm, I

667
01:05:29.519 --> 01:05:33.239
like to be in bed by ten o'clock in the

668
01:05:33.280 --> 01:05:42.440
evening now. Now I'm an old fuddy duddy, So yeah,

669
01:05:42.599 --> 01:05:45.280
thank you for listening. Remember to be kind to yourself

670
01:05:45.320 --> 01:05:50.239
because you do, you do, you do, You do deserve

671
01:05:50.519 --> 01:05:57.559
to be happy, you do. Remember to be gentle with

672
01:05:57.679 --> 01:06:00.679
yourself because you deserve to feel safe.

673
01:06:02.159 --> 01:06:02.840
Lots of love.

674
01:06:05.440 --> 01:06:25.840
By relax in a more deep and meaningful way, maybe

675
01:06:26.079 --> 01:06:31.159
in a way that can not just allow you to

676
01:06:31.400 --> 01:06:42.400
feel calmer now and throughout the time we've spend together here,

677
01:06:44.440 --> 01:06:50.119
not just relaxed at the end of the recording when

678
01:06:50.119 --> 01:06:56.800
it's finished and you can enjoy that sense of comfort

679
01:06:56.960 --> 01:07:11.880
and peace, but also I think it would be nice

680
01:07:12.000 --> 01:07:31.800
to have those feelings of relaxation continue for longer after

681
01:07:31.880 --> 01:07:42.440
the recording has ended, so that you can still benefit

682
01:07:45.320 --> 01:07:52.599
from listening to my voice, maybe in a few hours time,

683
01:07:54.519 --> 01:08:08.519
perhaps tomorrow, and then by listening regularly, especially if you find,

684
01:08:09.800 --> 01:08:13.480
like some people do and myself as well, sometimes I

685
01:08:13.639 --> 01:08:24.199
find one particular recording that really resonates with me, and

686
01:08:24.239 --> 01:08:29.000
I just listen to it over and over again every

687
01:08:29.079 --> 01:08:42.000
morning every evening. There was this recording from We're going

688
01:08:42.039 --> 01:08:47.640
back to about nineteen ninety nine. It wasn't hypnosis, but

689
01:08:47.640 --> 01:08:52.920
it was a guided visualizations. It kind of was hypnosis, really,

690
01:08:55.359 --> 01:09:00.560
and I managed to find it again and it still

691
01:09:00.640 --> 01:09:06.239
has the same effect on me. And part of it

692
01:09:06.399 --> 01:09:21.199
was the person's voice relaxed me. She just felt so peaceful,

693
01:09:23.239 --> 01:09:26.319
and I'd look forward to listening to.

694
01:09:26.399 --> 01:09:38.680
Her in the morning and in the evening, and I

695
01:09:38.840 --> 01:09:43.199
knew before even pressing the play button.

696
01:09:46.920 --> 01:09:50.560
That as soon as I've done that, pressed the play button.

697
01:09:51.359 --> 01:10:02.319
This was in the days of CD players pressed the

698
01:10:02.399 --> 01:10:07.760
play button. In fact, it might have even been a

699
01:10:08.560 --> 01:10:12.720
tape recorder. I'd lie down on the bed and then

700
01:10:18.079 --> 01:10:31.119
even without necessarily listening to her words because I had

701
01:10:31.159 --> 01:10:40.680
them memorized. Really, it was as if my body knew

702
01:10:41.680 --> 01:10:54.039
exactly what to do, and the muscles just almost went

703
01:10:54.119 --> 01:11:23.319
into automatic relaxation, and I remember my mind would slow down. Now. Now,

704
01:11:23.520 --> 01:11:30.079
I was listening to this recording in the early days

705
01:11:30.119 --> 01:11:38.399
of learning hypnosis, and long before I ever made any

706
01:11:40.279 --> 01:11:45.720
videos or audio recordings myself, because I didn't start doing

707
01:11:45.760 --> 01:11:59.960
that till two thousand and six, I knew, I knew

708
01:12:00.159 --> 01:12:12.880
how helpful I found being able to just let go,

709
01:12:15.880 --> 01:12:21.279
to have that trust in the person that I'm listening to,

710
01:12:28.960 --> 01:12:37.039
knowing that it's going to be just as relaxing, if

711
01:12:37.119 --> 01:12:46.520
not more so. Each time you hear my voice, you

712
01:12:46.560 --> 01:12:58.199
may feel the same. Some people have been listening to

713
01:12:58.279 --> 01:13:12.039
me for oh for a decade. Maybe not solidly, obviously

714
01:13:12.079 --> 01:13:18.520
not twenty four hours a day, but maybe people come back.

715
01:13:20.359 --> 01:13:35.439
Some people maybe listen every day. There's something that I

716
01:13:35.479 --> 01:13:51.479
do which you may not realize by listening, is when

717
01:13:51.760 --> 01:14:07.439
I record these recordings. Now, for example, I also am

718
01:14:07.520 --> 01:14:21.319
affected by the words that I say. So if I

719
01:14:21.319 --> 01:14:28.680
set you focus on your feet, notice your feet relaxing,

720
01:14:32.199 --> 01:14:40.079
I will be focusing on my feet. I will be

721
01:14:40.199 --> 01:14:58.279
noticing my feet relaxing. If I said, focus on your hands,

722
01:15:01.079 --> 01:15:10.600
and maybe notice the difference between each hand, perhaps notice

723
01:15:10.720 --> 01:15:16.800
the air in the room, the temperature of the room.

724
01:15:18.680 --> 01:15:29.039
On the backs of your hands. You may start to

725
01:15:29.640 --> 01:15:37.680
notice what almost feels like a very light breeze, even

726
01:15:37.760 --> 01:15:42.000
though there may not be any type of breeze at

727
01:15:42.039 --> 01:15:55.000
all where you are right now. And as you become

728
01:15:55.640 --> 01:16:10.039
aware of your hands, I'm also aware of how relaxed

729
01:16:10.319 --> 01:16:34.079
my hands our feeling now and when it comes to

730
01:16:35.640 --> 01:16:41.640
potentially drifting off to sleep, which may be the reason

731
01:16:41.960 --> 01:16:58.279
you're listening. I also feel drowsy when I make these recordings.

732
01:17:02.960 --> 01:17:19.359
I also notice my mind drifting. In fact, at times

733
01:17:21.399 --> 01:17:35.560
I've actually fallen asleep without even noticing, and then I

734
01:17:35.720 --> 01:17:47.039
carry on talking. And it's only where I listen back

735
01:17:47.199 --> 01:17:56.239
to do the editing. I hear snoring, and I think

736
01:17:56.680 --> 01:18:06.439
I don't remember snoring. I remember talking. Is this snawing

737
01:18:06.760 --> 01:18:13.520
was a pick turned up? That's why I sound like

738
01:18:13.560 --> 01:18:24.680
when I snore, I get really into the whole experience.

739
01:18:32.600 --> 01:18:41.640
I don't know how you feel. How relaxed do you

740
01:18:41.760 --> 01:18:52.720
feel in your feet, How relaxed you feel in your hands.

741
01:19:07.760 --> 01:19:20.000
I have noticed more and more that the more relaxed,

742
01:19:21.720 --> 01:19:37.520
deeper level of comfort you feel, the easier your breathing becomes.

743
01:19:44.079 --> 01:20:00.880
It's almost like that additional muscle relaxation. This allows you

744
01:20:05.800 --> 01:20:32.399
debree easier without necessarily focusing on your breath. However, being

745
01:20:32.439 --> 01:21:02.079
able to notice the ease in which you breathe so naturally,

746
01:21:16.760 --> 01:21:52.039
you breathe so very easily and smoothly. Whenever I imagine

747
01:21:59.439 --> 01:22:09.399
I breez eaving improving. When I've got my eyes closed,

748
01:22:15.439 --> 01:22:28.319
I tend to visualize a beautiful field with trees and

749
01:22:28.600 --> 01:23:01.920
flowers producing all that life giving oxygen. And it feels

750
01:23:02.239 --> 01:23:23.960
nice too, if nothing else, just taking some time away

751
01:23:28.680 --> 01:24:11.960
from everything, enjoying that feeling of peace serenits with a

752
01:24:12.359 --> 01:25:04.239
joyful heart. Time seems to just drip by, so very slowly, relaxed,

753
01:25:10.159 --> 01:25:49.279
so deeply peaceful, completely unattached to any thoughts whatsoever in

754
01:25:49.479 --> 01:26:53.800
this moment, completely free, noticing that your mind has slowed down.

755
01:27:02.159 --> 01:27:48.840
Slowed down because nothing really requires your attention. You can

756
01:27:49.119 --> 01:28:06.199
enjoy the physical sensations have allowed the stress drip out

757
01:28:06.279 --> 01:28:26.079
of your body, dripping out of every part of your

758
01:28:26.159 --> 01:29:10.279
body and being released from your brain your mind slowly

759
01:29:14.920 --> 01:29:54.359
but surely. The muscles in your legs relax res res

760
01:29:58.920 --> 01:30:39.600
so very deeply, lacks so deeply, and the feelings, the

761
01:30:39.840 --> 01:31:05.159
pleasant feelings in your arms and shoulders, deepening each part

762
01:31:05.279 --> 01:31:16.439
of your body further and deeper.

763
01:31:26.800 --> 01:31:27.600
And deeper.

764
01:31:42.279 --> 01:32:11.920
Noticing the feelings in the back of your neck, the

765
01:32:12.119 --> 01:32:51.279
feelings in your wrists, muscles in front of your body.

766
01:33:01.640 --> 01:33:45.760
I also feeling peaceful, deeping. There's a sense of peace

767
01:33:50.279 --> 01:34:30.119
spreads through your very core. Even when you focus on

768
01:34:30.279 --> 01:35:29.439
your mind, your mind becomes bef and slower, deep, relaxing,

769
01:35:53.319 --> 01:36:31.199
so very slower, your stomach PA's full in your stomach,

770
01:36:53.319 --> 01:37:12.960
held back. Notice, Notice how relaxed.

771
01:37:16.560 --> 01:37:18.439
You now feel.

772
01:37:27.359 --> 01:38:00.279
In the hole of your back. A spy from brain

773
01:38:00.840 --> 01:38:08.520
all the way down the middle of your back, sending

774
01:38:08.920 --> 01:38:44.520
and receiving millions of messages every day, deepcomfort, increasing deeply relaxed,

775
01:39:14.600 --> 01:39:49.199
your knees, relax spreading those signals down your spine or

776
01:39:49.359 --> 01:40:12.960
cord into every part of your body, your shins, and

777
01:40:13.079 --> 01:41:04.680
your calf missiles we outpers fields of peace and tranquility,

778
01:41:08.600 --> 01:41:22.560
spreading through your body, tips of your toes, to your eyes,

779
01:41:27.000 --> 01:41:45.439
your fingers, all the way to your lower back, and

780
01:41:45.840 --> 01:41:50.039
letting her reatin he.

781
01:41:59.560 --> 01:42:18.720
Mhm, pace.

782
01:42:34.000 --> 01:43:00.439
To drift in mind, just wondering away, happy to let go,

783
01:43:03.880 --> 01:44:05.199
let go completely, let go, so tranquil her whole body,

784
01:44:09.560 --> 01:46:25.840
enjoying of sense, lest him go he more, Hey, enjoy

785
01:46:31.560 --> 01:46:36.439
the space, this space.

786
01:46:39.079 --> 01:46:40.159
Of peace.

787
01:46:43.359 --> 01:49:05.600
And safety. Fay me he rex, letting go. Maybe we

788
01:49:05.800 --> 01:49:13.279
can just focus on the different parts of your body,

789
01:49:17.439 --> 01:50:26.920
just to notice your forehead and your eyes actual so Louise,

790
01:50:46.600 --> 01:52:19.760
noticing the sense of complete freedom, absolute freedom, dress day, pace,

791
01:52:20.159 --> 01:54:06.800
wall energy, pace to breeze, such ease. Yeah, yes, you

792
01:54:07.079 --> 01:54:19.600
may have or may not have noticed your mind drifting

793
01:54:56.159 --> 01:55:20.479
peaceful move ay even more deeply in the direction of

794
01:55:25.640 --> 01:57:27.039
total blissful pace, blissful pace, to rest to to to pace, sir,

795
01:57:27.439 --> 01:58:51.399
come letting go peace of mind, relaxed, body c reax relaxed.

796
01:59:15.920 --> 01:59:42.760
Your body feels almost invisible, so very relaxed and paceful.

797
01:59:49.159 --> 01:59:57.880
So pace from.

798
02:00:13.479 --> 02:00:57.079
Right, let go on side, pace so fair, and you

799
02:00:57.159 --> 02:01:04.319
could start to notice that you are feeling more relaxed,

800
02:01:07.319 --> 02:01:17.079
even though I've not purposely focused your mind upon that

801
02:01:18.439 --> 02:01:24.479
sense of physical comfort that is growing within you throughout

802
02:01:24.600 --> 02:01:37.399
your body, and your mind starts to slow down, And

803
02:01:37.560 --> 02:01:45.039
that could be almost in recognition of I guess my

804
02:01:45.279 --> 02:01:59.840
speech not being particularly fast, and things just generally feel calm.

805
02:02:03.600 --> 02:02:11.520
Just by listening to my voice, you give yourself an

806
02:02:11.600 --> 02:02:19.560
opportunity to take a break from the day, take a

807
02:02:19.640 --> 02:02:27.279
break from your life as it is, and to give

808
02:02:27.359 --> 02:02:35.439
yourself a rest, giving yourself permission to take some time

809
02:02:35.600 --> 02:02:43.000
off and to allow your body to relax and allow

810
02:02:43.239 --> 02:02:53.520
your mind to slow down, which in turn releases the

811
02:02:53.760 --> 02:03:04.319
tension and stresses that you had in your body. It's

812
02:03:04.399 --> 02:03:08.920
almost as if the parts of your body just open up,

813
02:03:10.279 --> 02:03:21.920
allowing the negativity out and at the same time replacing

814
02:03:22.760 --> 02:03:32.279
that negativity with positive heathing energy, which then fills your

815
02:03:32.359 --> 02:03:44.159
body up and your mind to also starts to appreciate

816
02:03:45.079 --> 02:03:58.399
those feelings of increasing confidence and an almost uplifting feeling,

817
02:04:00.479 --> 02:04:14.520
positive healing, an energy that spreads through your body like

818
02:04:14.640 --> 02:04:24.880
a wave of comfort. And all this comes from just

819
02:04:28.439 --> 02:04:37.199
allowing yourself a few minutes, maybe half an hour, however

820
02:04:37.359 --> 02:04:47.039
long you want it to be, to just rest and

821
02:04:47.239 --> 02:04:57.199
allow your mind and your body to almost reset itself

822
02:05:00.159 --> 02:05:15.880
to the settings of comfort and relaxation, calmness, which allows

823
02:05:16.239 --> 02:05:28.960
more room for feelings of pleasure and happiness to move

824
02:05:29.520 --> 02:05:38.319
around your body and into your mind, almost as if

825
02:05:38.359 --> 02:05:48.079
your mind and your body are sinking together, almost mirroring

826
02:05:48.960 --> 02:06:01.800
each other with that growing positivity and calmness. And it

827
02:06:01.920 --> 02:06:09.720
feels nice, really does feel nice to know that you

828
02:06:11.079 --> 02:06:19.600
are the one that has allowed yourself to feel more

829
02:06:20.920 --> 02:06:27.479
comfort than to experience.

830
02:06:29.279 --> 02:06:30.399
More of this.

831
02:06:32.159 --> 02:06:47.319
Deep relaxation spreading throughout your body. And as I focus

832
02:06:48.920 --> 02:06:54.680
on each part of your body, you can notice that

833
02:06:54.880 --> 02:07:09.399
that part become even more relaxed just by focusing on it.

834
02:07:11.920 --> 02:07:21.600
It becomes even more calm and comfortable just by focusing

835
02:07:25.640 --> 02:07:31.399
And as I move down your body, starting at your head.

836
02:07:34.119 --> 02:07:39.399
The parts that you have already focused on will continue

837
02:07:40.760 --> 02:07:47.880
to relax deeply, and those parts that have not yet

838
02:07:48.079 --> 02:08:00.920
focused on or just automatically release any remaining tension in

839
02:08:01.119 --> 02:08:15.359
anticipation of even more comfort about to come. Now, I'm

840
02:08:15.359 --> 02:08:21.840
going to start by focusing on your forehead. Just being

841
02:08:22.000 --> 02:08:30.640
aware of the feelings of your forehead and any background

842
02:08:30.920 --> 02:08:38.000
sounds like mister Herbert Opigeon can just allow you to

843
02:08:38.199 --> 02:08:45.439
feel even more relaxed. Just means you're in the moment.

844
02:08:48.560 --> 02:08:53.920
This isn't this isn't a sterile environment. This is the world.

845
02:08:57.359 --> 02:09:03.399
I live in the countryside, so there's lots of nature

846
02:09:03.920 --> 02:09:14.399
sounds around. So as you focus on your forehead, just

847
02:09:14.680 --> 02:09:22.479
notice how it becomes even more relaxed as you focus

848
02:09:24.760 --> 02:09:29.239
only on my voice and that part of your body.

849
02:09:34.439 --> 02:09:42.720
Moving down to your eyes, focusing on your eyes, noticing

850
02:09:45.199 --> 02:09:54.880
how your eyelids feel so heavy yet so light at

851
02:09:54.960 --> 02:10:01.439
the same time, and all of us around your eyes

852
02:10:01.680 --> 02:10:16.079
relaxing completely. Moving your focus down to your mouth, your lips,

853
02:10:16.560 --> 02:10:26.399
your tongue, your teeth, your comes, the whole of your mouth, relaxing,

854
02:10:29.920 --> 02:10:40.159
calm and loose as you focus now on your jaw,

855
02:10:43.199 --> 02:10:46.760
not just the parts of your jaw near your mouth,

856
02:10:47.760 --> 02:10:52.000
your chin, but all the way up the size of

857
02:10:52.079 --> 02:10:58.800
your face to your ears, the hole of your jaw

858
02:11:01.399 --> 02:11:08.520
feeding more relaxed.

859
02:11:11.800 --> 02:11:12.680
And calm.

860
02:11:20.880 --> 02:11:29.920
Focusing on your neck, the front of your neck and

861
02:11:30.039 --> 02:11:43.079
your throat relaxing and loose and calm. The sides of

862
02:11:43.199 --> 02:11:52.119
your neck, right and left side of your neck relax

863
02:11:52.640 --> 02:11:59.319
and lace and calm.

864
02:12:05.720 --> 02:12:07.840
And now the back of your neck.

865
02:12:11.159 --> 02:12:21.119
Focusing on the back of your neck, letting go of

866
02:12:21.359 --> 02:12:28.239
any tension that may have been there before, and enjoying

867
02:12:28.600 --> 02:12:41.520
that sense of increasing comfort and release that you can

868
02:12:41.680 --> 02:12:52.760
experience in the back of your neck. Moving down your

869
02:12:52.920 --> 02:13:00.239
back and moving either side of your spine right from

870
02:13:00.319 --> 02:13:05.640
the top of your back all the way down to

871
02:13:05.720 --> 02:13:18.000
the bottom of your back, down to your lower back.

872
02:13:23.239 --> 02:13:30.359
As you move up and down your spine, you can

873
02:13:30.560 --> 02:13:38.720
feel the muscles either side of your spine relaxing even more.

874
02:13:46.239 --> 02:13:53.000
And as those muscles relax, that sense of comfort starts

875
02:13:53.119 --> 02:14:03.199
to spread outwards from your spine into both sides of

876
02:14:03.319 --> 02:14:10.279
your back, the top of your back, the middle and

877
02:14:10.439 --> 02:14:19.920
your lower back. And as you scan gently and slowly

878
02:14:21.159 --> 02:14:26.399
up and down your back, there's the muscles in the

879
02:14:26.560 --> 02:14:36.399
top of your back, relax and become looser. The muscles

880
02:14:36.520 --> 02:14:42.159
in the middle of your back also seem to just

881
02:14:42.600 --> 02:14:57.119
almost divide from each other, separating and almost melting, and

882
02:14:57.319 --> 02:15:03.359
in your lower back there seems to be an extra

883
02:15:03.600 --> 02:15:19.760
special feeling of comfort. The spreads into your hips. Sit

884
02:15:19.880 --> 02:15:27.960
down your lower back, into your hips, into the area

885
02:15:28.039 --> 02:15:36.600
where your cosicks are, and into your buttocks, and all

886
02:15:36.600 --> 02:15:45.880
those muscles that spread bring your lower back into your

887
02:15:46.000 --> 02:15:59.199
hip area, start to melt, start to really let go,

888
02:16:05.880 --> 02:16:12.640
and you nowhere about to focus on your shoulders. Your

889
02:16:12.880 --> 02:16:23.520
back and your spine will continue until let go, continue

890
02:16:24.359 --> 02:16:39.239
to relax so calmly, and as you focus on your shoulders,

891
02:16:41.000 --> 02:16:57.079
you may notice they're already feeling really loose, They're already

892
02:17:00.200 --> 02:17:23.319
feeding calm and feel those muscles then move from your

893
02:17:23.479 --> 02:17:42.840
neck into your shoulders. Feel so soft and gentle, so

894
02:17:43.360 --> 02:18:12.239
smooth and calm, and the feeling in your shoulders seems

895
02:18:12.559 --> 02:18:20.239
to spread deep into your shoulders, a sense of relaxation,

896
02:18:21.479 --> 02:18:32.959
not just traveling deeply into your muscles, but also relaxing

897
02:18:35.799 --> 02:18:45.680
the bones and moving all the way to underneath your arms,

898
02:18:48.520 --> 02:18:54.479
relaxing a whole area between the tops of your shoulders

899
02:18:55.799 --> 02:19:02.120
and underneath your arms healing.

900
02:19:07.559 --> 02:19:08.239
You feel so.

901
02:19:10.159 --> 02:19:24.200
Relaxed and comfortable in your shoulders, which sense that's deep

902
02:19:25.079 --> 02:19:46.159
healing message into your arms. You may feel almost as

903
02:19:46.239 --> 02:19:52.959
if your arms are not even there, because they're so relaxed,

904
02:19:56.200 --> 02:20:06.520
so deeply relaxed, so.

905
02:20:10.799 --> 02:20:11.920
So calm.

906
02:20:27.120 --> 02:20:34.120
So this.

907
02:20:41.639 --> 02:20:59.120
The feels spreading all way down your arms to elbows, including.

908
02:20:59.600 --> 02:21:00.639
Your us.

909
02:21:10.399 --> 02:21:13.000
Circumfort spreads.

910
02:21:17.280 --> 02:21:18.000
Or away.

911
02:21:20.399 --> 02:21:39.319
Into rests, your forearms. In your wrists, so heavy yet

912
02:21:39.520 --> 02:21:54.879
at the same time silite and gentle.

913
02:22:20.200 --> 02:22:20.440
Sick.

914
02:22:22.840 --> 02:22:23.799
Now on.

915
02:22:26.520 --> 02:23:20.239
Your hands, my hands, so peaceful in your hands, the

916
02:23:20.479 --> 02:23:21.079
sense of.

917
02:23:24.600 --> 02:23:50.600
Real pace. It just seems to feel so familiar when

918
02:23:50.680 --> 02:25:29.319
your hands relax deeply els I things things you think

919
02:25:29.479 --> 02:26:28.920
it tips chient the front your body, sir, comftable, have

920
02:26:29.239 --> 02:28:13.399
an new focus, till legs, musculs in your fires and

921
02:28:13.760 --> 02:31:05.479
names s relax calf muscles, just shaves, Composiu then saints, sir,

922
02:31:06.120 --> 02:32:07.440
peaceful sycom say peaceful, sycom serve peaceful calm, so peace

923
02:32:08.120 --> 02:32:18.879
fall RelA same.

924
02:32:23.920 --> 02:32:25.680
Peace fall.

925
02:32:29.680 --> 02:32:45.600
Calm, love that deep relaxation to spread your chest storm

926
02:32:49.440 --> 02:33:16.639
so relax. Let's think go everything. So I'm gonna start

927
02:33:16.760 --> 02:33:28.440
counting down now, from twenty down to one you can

928
02:33:28.520 --> 02:33:31.959
imagine in a way, it's like just walking down some

929
02:33:32.280 --> 02:33:38.159
steps and each step or twenty steps, and each step

930
02:33:38.399 --> 02:33:51.200
represents a level of comfort. Each step represents a deepening

931
02:33:53.200 --> 02:34:04.159
of that comfort, and the furvies you walk down those steps,

932
02:34:04.360 --> 02:34:17.280
the deeper more relaxed you feel. So starting with number

933
02:34:17.399 --> 02:36:03.959
twenty twenty nineteenhhhhhhhh eighteen seventeen.

934
02:36:49.559 --> 02:39:18.959
Sixteen Septimus fifteen fourhhhhhh.

935
02:39:49.040 --> 02:40:56.719
Fur s too well.

936
02:42:15.239 --> 02:42:47.200
Us do.

937
02:42:48.879 --> 02:45:05.120
You nohhhhhhhh?

938
02:45:14.680 --> 02:48:50.360
Eight s six D.

939
02:49:07.520 --> 02:55:48.520
Five uniss.

940
02:54:05.200 --> 02:55:11.959
One no. As you focus on your eyes, We're gonna

941
02:55:12.079 --> 02:55:23.479
count down from ten down to one, focusing just on

942
02:55:23.639 --> 02:55:34.600
your eyes, your eyelids, the muscles around your eyes, your

943
02:55:34.680 --> 02:55:43.680
eye walls themselves, our whole area that makes up your eye.

944
02:55:54.639 --> 02:55:59.840
And as we count down from ten down to one,

945
02:56:02.479 --> 02:56:16.399
whilst focusing on your eyes, you'll become twice is relaxed

946
02:56:18.639 --> 02:56:31.680
with each number counting down that you may find the

947
02:56:31.840 --> 02:56:38.319
all you want to do is just drift off to sleep.

948
02:56:41.319 --> 02:56:47.920
And if that's what you want, then just allow yourself

949
02:56:48.040 --> 02:57:02.680
to do that. Now, focusing on your eyes, I'm going

950
02:57:02.799 --> 02:57:12.719
to begin counting down from ten down to one right now,

951
02:57:21.280 --> 02:58:22.959
ten nine eight.

952
02:59:08.319 --> 03:01:20.280
Seven f.

953
03:02:31.280 --> 03:05:00.639
Fourree the.

954
03:05:04.159 --> 03:06:36.079
Last one, So counting down from ten to one.

955
03:06:37.920 --> 03:06:38.399
Ten.

956
03:06:40.120 --> 03:07:09.280
Nine, eight, seven, six, five, four three two one. And

957
03:07:09.479 --> 03:07:12.840
maybe that was a bit too quick in order to relax.

958
03:07:14.040 --> 03:07:18.280
Maybe it's a bit too fast for you to notice

959
03:07:18.559 --> 03:07:26.600
the calming of your body, maybe even a little bit

960
03:07:26.680 --> 03:07:30.760
of pressure there, like you're counting down from ten to one.

961
03:07:30.879 --> 03:07:32.280
Would you expect me to do?

962
03:07:32.600 --> 03:07:37.200
Man, expect me just to go with floppy just because

963
03:07:37.239 --> 03:07:46.399
you're counting down. We could try it again, but this

964
03:07:46.639 --> 03:07:52.280
time I'll go a bit slower this time, as you

965
03:07:52.520 --> 03:07:57.760
focus on the whole of your body before we focus

966
03:07:57.879 --> 03:08:06.559
on your legs. Just notice how your body does start

967
03:08:08.360 --> 03:08:19.760
to feel more relaxed with every number that I count

968
03:08:19.840 --> 03:09:52.840
down ten nine, eight, seven, six, five four three one,

969
03:10:04.239 --> 03:10:09.920
And just notice how how you feel, generally, how your

970
03:10:09.959 --> 03:10:24.799
body feels. It's not necessarily even about counting down from

971
03:10:24.879 --> 03:10:32.559
ten to one. It's that space that you have, that

972
03:10:35.159 --> 03:10:56.360
space between being active physically or mentally, just sitting or

973
03:10:56.520 --> 03:11:02.319
lying down, just being there, not doing anything, not saying anything,

974
03:11:02.600 --> 03:11:09.079
or needing to think about anything. So it opens up

975
03:11:09.120 --> 03:11:13.559
a space, you know, a bit of a space, a gap.

976
03:11:19.840 --> 03:11:23.360
And the more I came down from ten to one,

977
03:11:24.520 --> 03:11:32.600
the bigger that gap becomes. So there's that gap of calmness,

978
03:11:34.040 --> 03:11:43.520
of comfort, relaxation. It's a nice feeling.

979
03:11:48.760 --> 03:11:50.040
And it moves.

980
03:11:51.280 --> 03:11:58.840
Those stresses or discomforts physically or emotionally moves.

981
03:12:00.799 --> 03:12:08.879
Away. Allows you.

982
03:12:11.639 --> 03:12:12.159
To just.

983
03:12:15.120 --> 03:12:21.840
Slow down, someone to count again from ten down to one,

984
03:12:22.280 --> 03:12:32.479
and notice that gap widening, the gap, And as it widens,

985
03:12:32.559 --> 03:12:38.600
it's almost like the stress and attention falls into the

986
03:12:38.719 --> 03:14:00.040
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four.

987
03:14:18.159 --> 03:14:53.719
Three one.

988
03:15:05.239 --> 03:15:09.639
Now, how does your body feel.

989
03:15:11.600 --> 03:15:11.760
Now?

990
03:15:24.479 --> 03:15:37.559
Can you notice that the feeling calmer, the feeling.

991
03:15:39.479 --> 03:15:41.319
More relaxed.

992
03:16:03.239 --> 03:16:07.559
As we now focus on your legs, just your legs.

993
03:16:23.559 --> 03:16:43.719
We're just gonna start with focusing on your thighs. Of course,

994
03:16:43.840 --> 03:16:48.719
it's not the most exciting thing to be doing because

995
03:16:52.120 --> 03:16:54.799
I'm sure, like most of your body is not a

996
03:16:54.920 --> 03:17:07.360
lot going on right now. Just focusing on the whole

997
03:17:07.479 --> 03:17:13.840
of your thighs, the tops of your thighs, the sides

998
03:17:14.000 --> 03:17:21.000
of your thighs, the bottoms of your thighs, your outer thighs,

999
03:17:21.120 --> 03:17:26.000
and your inner thighs. Basically the whole of your thigh

1000
03:17:26.120 --> 03:17:34.879
that leads into your hip and it goes down to

1001
03:17:35.120 --> 03:17:49.159
your knee joints. Now, this is a big area it's

1002
03:17:49.159 --> 03:17:54.680
a very heavy area. It's very strong, probably the strongest

1003
03:17:55.680 --> 03:18:08.840
muscles in your body or in your thighs. But I

1004
03:18:08.920 --> 03:18:17.200
don't think we perhaps give enough attention to our thighs.

1005
03:18:23.159 --> 03:18:33.920
Perhaps we don't acknowledge how important our thighs are to

1006
03:18:34.120 --> 03:18:54.719
our lives, how much they actually do for us all

1007
03:18:54.840 --> 03:19:05.280
through our lives. And it may seem sound really weird,

1008
03:19:05.360 --> 03:19:13.760
but I think that all of our body parts, especially

1009
03:19:13.879 --> 03:19:21.520
our thighs, need some TLC, a bit of love shown,

1010
03:19:22.479 --> 03:19:40.719
a bit of acknowledgement. I thank you gratitude for our

1011
03:19:40.879 --> 03:19:50.200
thighs do for us. And I know this may sound

1012
03:19:50.280 --> 03:19:56.559
a bit strange. Maybe you think, why am I sure?

1013
03:19:56.639 --> 03:19:59.479
How should be out in the garden hugging a tree

1014
03:19:59.639 --> 03:20:07.799
or something. Well, it's hard to set a microphone up

1015
03:20:07.840 --> 03:20:11.200
on a tree. That's why I'm doing this indoors. Otherwise

1016
03:20:11.200 --> 03:20:14.799
I wouldn't be outside in a tree. I can't see

1017
03:20:14.840 --> 03:20:15.920
the television.

1018
03:20:15.479 --> 03:20:15.959
From the tree.

1019
03:20:22.680 --> 03:20:26.920
If you move down to your knees gain such an

1020
03:20:27.000 --> 03:20:36.719
important part. And I think we don't necessarily I'll speak

1021
03:20:36.760 --> 03:20:44.600
for myself, I don't necessarily appreciate all that my needs

1022
03:20:44.840 --> 03:20:50.000
do for me until I have a problem with my knee.

1023
03:20:50.959 --> 03:20:55.079
It's occasionally if I ever maybe i'll bash it or

1024
03:20:56.040 --> 03:21:02.959
it's aching for some reason, then that I realize how

1025
03:21:03.159 --> 03:21:07.040
much it does. You know, the benefit of being able

1026
03:21:07.079 --> 03:21:15.639
to use my legs without any kind of physical discomfort

1027
03:21:17.239 --> 03:21:24.280
is a beautiful thing that's possibly not appreciated until it's

1028
03:21:24.920 --> 03:21:34.319
temporarily removed. You know, that's comfort. But as you focus

1029
03:21:34.399 --> 03:21:42.280
on your knees, regardless of how your knees feel, you

1030
03:21:42.360 --> 03:21:48.200
can have that sense of gratitude and love to your

1031
03:21:48.239 --> 03:22:00.879
knees for all that they do for you, and you

1032
03:22:00.959 --> 03:22:05.440
can still have that attention on your thighs. Maybe notice

1033
03:22:05.520 --> 03:22:12.360
how your thighs feel, Maybe you notice that they are

1034
03:22:14.239 --> 03:22:30.559
relaxing more deeply as you focus now on the bottoms

1035
03:22:30.600 --> 03:22:35.040
of your legs, your shins, and your calf muscles, the

1036
03:22:35.159 --> 03:22:43.239
bones between your knees and your feet, incorporating of course,

1037
03:22:43.319 --> 03:22:55.079
your ankles so important. You know, anyone that's had even

1038
03:22:55.520 --> 03:23:02.159
like the slightest sprain of an ankle nose, how how

1039
03:23:02.399 --> 03:23:12.520
much we take our ankles for granted. And it's kind

1040
03:23:12.559 --> 03:23:18.040
of strange in a way when you think that. You know, logically,

1041
03:23:18.399 --> 03:23:21.479
our wrists are a lot thinner than the rest of

1042
03:23:21.520 --> 03:23:26.239
our arms, which is okay, It doesn't. I can't see

1043
03:23:26.239 --> 03:23:29.719
any problem with that because we're just picking stuff up

1044
03:23:31.319 --> 03:23:36.920
by our ankles so much thinner than the rest of

1045
03:23:37.000 --> 03:23:47.879
our legs, and from a physics perspective or logical even

1046
03:23:47.959 --> 03:23:53.680
it doesn't really make sense that all this weight would

1047
03:23:53.760 --> 03:24:00.920
ultimately be resting on your ankles then leading to your feet,

1048
03:24:05.520 --> 03:24:14.360
that thin area, thin bone. Yeah, it does so much

1049
03:24:14.440 --> 03:24:21.479
great work. Supports us, supports our body for a lifetime,

1050
03:24:26.280 --> 03:24:36.000
helps us to balance, helps you to get around and

1051
03:24:36.120 --> 03:24:50.159
be mobile. And there's the calf muscles. Of course, when

1052
03:24:50.200 --> 03:24:53.319
I was younger, I couldn't see the pointing calf muscles.

1053
03:24:54.159 --> 03:24:59.079
Didn't seem to do anything. Okay, if I walked around

1054
03:24:59.079 --> 03:25:03.959
on tiptoes, then my calf muscles get some work. But

1055
03:25:04.040 --> 03:25:06.680
of course that's not true. The calf muscles are being

1056
03:25:06.840 --> 03:25:19.920
used whenever we use the legs and your shins there

1057
03:25:20.000 --> 03:25:30.920
to protect your lower legs, shaped in a way almost

1058
03:25:31.000 --> 03:25:42.760
as a protector for the bone, leading of course to

1059
03:25:42.879 --> 03:25:53.000
your ankles and your feet. But we're not going to

1060
03:25:53.079 --> 03:25:55.200
focus on your feet. We're just going to focus on

1061
03:25:55.319 --> 03:26:01.760
the legs. And I realize, and now that I've mentioned

1062
03:26:01.840 --> 03:26:06.520
your feet, you'll probably focus on them anyway, So maybe

1063
03:26:06.600 --> 03:26:12.760
I should focus on your feet a little bit. You

1064
03:26:12.840 --> 03:26:17.239
can have them in your awareness the same as you

1065
03:26:18.079 --> 03:26:21.959
have your thighs in your awareness. Even though we haven't

1066
03:26:22.000 --> 03:26:27.639
been focusing on your thighs a few minutes, let me

1067
03:26:27.840 --> 03:26:42.239
focusing on your ankles. There's still that sensation of comfort

1068
03:26:44.959 --> 03:26:56.920
in your thighs, and there's that movement of energy because

1069
03:26:56.959 --> 03:27:03.920
the thighs hold lots of different sensations. Of course, there's

1070
03:27:03.959 --> 03:27:08.719
the muscles, the big strong muscles that we have in

1071
03:27:08.799 --> 03:27:22.639
our thighs, but the skin on the outside of the thighs,

1072
03:27:23.639 --> 03:27:28.319
as in the outside of all of our body, can

1073
03:27:28.399 --> 03:27:39.760
be very sensitive, sensitive to the touch, sensitive to temperature,

1074
03:27:46.319 --> 03:27:53.879
and inside your thighs the bones, there's the muscle, there's

1075
03:27:53.920 --> 03:27:58.680
the blood, vessels, the ar trees, to all this stuff

1076
03:27:58.799 --> 03:28:07.520
that's inside at your thighs. I guess sometimes it'd be

1077
03:28:07.680 --> 03:28:11.799
nice if you could actually put your fingers inside your

1078
03:28:11.879 --> 03:28:18.079
thighs and a message, so you can message on the outside,

1079
03:28:18.319 --> 03:28:21.200
of course, but to be able to get deep into

1080
03:28:21.319 --> 03:28:26.120
the muscles and to be able to just message inside

1081
03:28:26.200 --> 03:28:33.200
your thighs, message in the bones of your leg, massage

1082
03:28:33.239 --> 03:28:46.440
in all the veins, just gently healing your thighs and

1083
03:28:46.600 --> 03:28:53.159
you can move down message and inside your knees, just

1084
03:28:53.399 --> 03:29:00.879
message in those bones, but with healing fingertips, spreading healing

1085
03:29:01.159 --> 03:29:11.639
energy deep into the choints of your knees. Of course,

1086
03:29:11.719 --> 03:29:15.879
there's the back of your your knee and the inside

1087
03:29:16.079 --> 03:29:22.200
crease where your knee is. It's a very sensitive area.

1088
03:29:24.239 --> 03:29:28.559
Very it feels very nice when you stroke it. That

1089
03:29:28.719 --> 03:29:32.440
might be because it's an area that's not really touched

1090
03:29:32.639 --> 03:29:39.200
very often. It's almost like a hidden part, that crease

1091
03:29:41.319 --> 03:29:43.120
in your legs. It's almost.

1092
03:29:45.079 --> 03:29:45.799
Like a part that.

1093
03:29:47.600 --> 03:29:58.840
Has a sensitivity which is a little bit different. Of course,

1094
03:29:58.879 --> 03:30:09.360
it's protected by your legs. So you can imagine putting

1095
03:30:10.280 --> 03:30:20.120
your fingers into that crease in your legs. Fold in

1096
03:30:20.200 --> 03:30:24.159
between your legs, you can just message with your fingertips.

1097
03:30:25.360 --> 03:30:32.159
Imagine your fingertips going inside message in the muscle or tissue.

1098
03:30:36.760 --> 03:30:41.000
You can of course field the bones of your knees

1099
03:30:42.520 --> 03:30:52.959
heading through your fingertips, and then as you go down

1100
03:30:55.840 --> 03:30:58.639
to your calf muscles, and that's the part I'd like

1101
03:30:58.719 --> 03:31:03.399
to be able to really put my fingertips deep inside

1102
03:31:04.200 --> 03:31:13.120
my calf muscles, massage in every single tissue of that muscle,

1103
03:31:14.719 --> 03:31:24.639
healing every part and then doing the same for my shins,

1104
03:31:27.840 --> 03:31:34.719
massage in and generally stroking the bones, generally stroking them,

1105
03:31:35.600 --> 03:31:40.360
healing in a loving way, because they deserve to be treated.

1106
03:31:43.360 --> 03:31:47.559
There's the precious bones that they are. Because our legs

1107
03:31:47.559 --> 03:31:50.920
are so precious as in all the other parts of

1108
03:31:51.000 --> 03:31:59.159
our body, the more precious of any chool on the planet.

1109
03:32:07.760 --> 03:32:15.719
When you start to think about your legs in this way,

1110
03:32:20.280 --> 03:32:26.959
it can change your perspective. It might sound a bit

1111
03:32:30.040 --> 03:32:34.360
a bit silly to start with the idea of having

1112
03:32:35.239 --> 03:32:45.239
love for your legs, showing appreciation for your thighs, wanting

1113
03:32:45.360 --> 03:32:49.280
to be able to put your hands in your thighs,

1114
03:32:51.520 --> 03:32:57.879
massage the muscles and the bones, and to get your

1115
03:32:58.000 --> 03:33:06.479
fingers deep in there, releasing all tension, just to show

1116
03:33:08.399 --> 03:33:15.760
how much you care about your legs, how much you

1117
03:33:15.879 --> 03:33:24.440
care for what your legs do for you regularly, your knees,

1118
03:33:24.680 --> 03:33:37.520
your calves, your ankles, the strength of your ankles, considering

1119
03:33:37.719 --> 03:33:42.200
how thin they are compared to the rest of your legs,

1120
03:33:42.399 --> 03:33:56.040
especially your thighs. Yet this so strong, so flexible, absolutely

1121
03:33:56.319 --> 03:34:08.120
amazing things. Your ankles are truly a gift because of

1122
03:34:08.200 --> 03:34:19.399
what they do for you, supporting all that weight, regardless

1123
03:34:19.559 --> 03:34:23.559
of how what weight you are. Even if you only

1124
03:34:23.959 --> 03:34:28.719
ate stone, there's still a lot of weight for these

1125
03:34:29.159 --> 03:34:35.639
little ankles. Now I'm a lot heavier than eight stone

1126
03:34:37.239 --> 03:34:46.399
double down. Yet my ankles support my body all the time.

1127
03:34:50.159 --> 03:34:53.120
Whether they do give off a sigh of relief when

1128
03:34:53.200 --> 03:34:57.959
I sit down, that's in fact, my whole.

1129
03:34:57.879 --> 03:34:58.280
Legs do.

1130
03:35:01.920 --> 03:35:08.760
My feet feet or so go, my toes clap, they're

1131
03:35:08.840 --> 03:35:37.280
so happy. Your legs really are amazing. And I know

1132
03:35:37.719 --> 03:35:44.079
that talking about talking about your legs is probably possibly

1133
03:35:44.319 --> 03:35:49.040
among the most most boring things I've ever heard anyone say.

1134
03:35:49.959 --> 03:36:00.479
Possibly boring or not, everything I said is true. Legs

1135
03:36:01.120 --> 03:36:21.120
are amazing. Your legs deserve not just respect, they deserve

1136
03:36:21.239 --> 03:36:33.680
to relax deeply. They deserve to take some time out

1137
03:36:34.200 --> 03:36:57.680
of the day to just let go completely. Your legs

1138
03:37:03.120 --> 03:37:16.360
really can relax. And because the legs are so such

1139
03:37:16.440 --> 03:37:20.959
a most you know, very important part of your body.

1140
03:37:22.239 --> 03:37:24.840
When you relax your legs, the rest of your body

1141
03:37:25.479 --> 03:37:44.200
also naturally follows in that journey of comfort. Like I

1142
03:37:44.360 --> 03:37:49.280
feel it in my hips. My hips feel really loose,

1143
03:37:52.600 --> 03:37:57.200
and also my lower back as well. My lower back

1144
03:37:57.440 --> 03:38:02.959
really feels it feels stretched, even though I'm just sitting

1145
03:38:03.040 --> 03:38:09.040
in a chair and there's no stretching as far as

1146
03:38:09.079 --> 03:38:12.120
I'm aware that I'm doing. It's almost as if the

1147
03:38:12.280 --> 03:38:16.200
muscles are just relaxed so much that there is a

1148
03:38:16.399 --> 03:38:41.040
natural stretch as the tension has reduced a lot. And

1149
03:38:41.120 --> 03:38:44.520
I'm now going to count down from ten down to one,

1150
03:38:48.840 --> 03:39:14.719
and you can continue to feel wonderfully relaxed. Ten nine, eight, seven, six,

1151
03:39:17.920 --> 03:39:50.799
five four three two one relax. So I'm just going

1152
03:39:50.879 --> 03:39:55.639
to count down for five down to one, and as

1153
03:39:55.680 --> 03:40:01.600
a countdown, if you just focus on the numbers, just

1154
03:40:01.760 --> 03:40:12.280
the numbers counting down, and notice how you feel in

1155
03:40:12.440 --> 03:40:18.159
this moment as you hear the numbers counting down, knowing

1156
03:40:18.319 --> 03:40:31.799
that those numbers counting down represent you feeling calmer, not

1157
03:40:32.159 --> 03:40:40.280
just in your body, but also relaxing your mind. Just

1158
03:40:40.520 --> 03:40:46.079
notice how you feel. There's nothing to do, there's nothing

1159
03:40:46.440 --> 03:40:56.000
to say, there's nothing to think about, starting with number five.

1160
03:41:04.479 --> 03:41:14.719
Four three.

1161
03:41:25.079 --> 03:41:47.399
Two one. Now, as you notice the gradual.

1162
03:41:49.639 --> 03:41:50.200
Letting go.

1163
03:41:52.559 --> 03:41:59.479
Of the tension in your body, you may also begin

1164
03:41:59.719 --> 03:42:05.799
to notice and be aware of how your mind is

1165
03:42:06.879 --> 03:42:14.680
starting to slow down. This is just a natural thing

1166
03:42:15.200 --> 03:42:22.600
that happens. It's not really a special procedure. It's just

1167
03:42:22.760 --> 03:42:29.000
natural because as your body relaxes, your mind also starts

1168
03:42:29.040 --> 03:42:33.760
to relax, and the more your mind relaxes, the more

1169
03:42:33.799 --> 03:42:39.040
your body relaxes. It's just a continuous circle of relaxation.

1170
03:42:45.079 --> 03:42:53.600
And is that calmness that comes from relative quietness. You know,

1171
03:42:53.760 --> 03:42:59.360
even even if this background sounds either your side or mind,

1172
03:43:01.079 --> 03:43:06.959
it's still going to be quite calm. You know, you

1173
03:43:07.040 --> 03:43:12.239
haven't got the television on, there's no music in the background,

1174
03:43:12.360 --> 03:43:15.000
unless you're listening to the recorded with music. Of course,

1175
03:43:19.840 --> 03:43:22.040
you're very likely not going to be sitting in a

1176
03:43:22.159 --> 03:43:25.280
room with other people. Of course you might be, but

1177
03:43:26.559 --> 03:43:29.840
generally it's more ideal if you can do this on

1178
03:43:29.959 --> 03:43:41.280
your own, so no distractions, and when you stop thinking

1179
03:43:41.319 --> 03:43:56.840
about stuff, relaxation automatically rises. A sense of comfort.

1180
03:43:58.120 --> 03:44:03.520
Starts to grow, and.

1181
03:44:05.319 --> 03:44:10.600
Without trying to build it up into something fantastical or

1182
03:44:13.959 --> 03:44:22.639
something magical, this is just a natural process, something that's

1183
03:44:23.840 --> 03:44:32.760
easy to accomplish. In fact, it's almost you know, the

1184
03:44:33.079 --> 03:44:39.799
sense of relaxing completely happens really when you put no

1185
03:44:40.000 --> 03:44:44.559
effort into it. It's not something that you can really force.

1186
03:44:47.159 --> 03:44:56.559
It's something that happens naturally. And part of the process

1187
03:44:56.959 --> 03:45:08.159
of this recording and others is simply to allow you

1188
03:45:10.520 --> 03:45:21.399
to take advantage of this space, this time, to just

1189
03:45:25.600 --> 03:45:33.159
let go, to just be here, to be in tune

1190
03:45:36.840 --> 03:45:48.920
with how you feel, yet with the intention of wanting

1191
03:45:49.200 --> 03:46:01.319
to relax deeply and maybe even to fall asleep, depending

1192
03:46:01.559 --> 03:46:07.760
on what it is that you wish for yourself in

1193
03:46:07.920 --> 03:46:24.040
this moment. As we know, relaxing is the majority of

1194
03:46:24.159 --> 03:46:28.479
the process of falling asleep. The actual falling a sleep

1195
03:46:28.559 --> 03:46:35.319
part is the tiny bit at the end. The deeper

1196
03:46:36.680 --> 03:46:58.920
relaxed you become, the easier you find yourself drifting. But

1197
03:46:59.040 --> 03:47:06.200
you can also you choose stay focused on my voice

1198
03:47:07.920 --> 03:47:39.399
and really enjoy the process, gradually relaxing each muscle in

1199
03:47:39.559 --> 03:48:06.879
your body effortlessly and just observing the sensation of letting

1200
03:48:07.079 --> 03:48:22.639
go completely. This time, I'm going to count from six

1201
03:48:23.719 --> 03:48:35.719
down to one, and you can notice your mind calming

1202
03:48:36.040 --> 03:48:48.559
down more with each number that you hear me say, naturally,

1203
03:48:49.639 --> 03:51:31.200
feeling calm and slow and be peaceful six, five, four, three, two, one,

1204
03:51:52.319 --> 03:52:05.639
being aware how your mind to slowe write down, sinking

1205
03:52:08.239 --> 03:52:28.559
deeply into relaxation. And as you focus on your mind,

1206
03:52:32.399 --> 03:52:41.680
may notice that there are some thoughts still there, maybe

1207
03:52:41.840 --> 03:52:51.600
some stubborn thoughts that for some reason perhaps need your attention.

1208
03:52:58.479 --> 03:53:07.399
That's what you can do is send love to those thoughts.

1209
03:53:10.680 --> 03:53:21.559
Sprinkle those thoughts with love, my little petals from a flower,

1210
03:53:22.600 --> 03:53:29.479
Just sprinkle it over them, petals feel good love towards

1211
03:53:29.600 --> 03:53:36.200
those thoughts, to let those thoughts know that you're not

1212
03:53:36.280 --> 03:53:42.440
abandoned in them. You just need them. You require them

1213
03:53:45.200 --> 03:53:57.399
to just calm down, slow down, quiet down for now,

1214
03:54:05.280 --> 03:54:10.280
so as you focus on those remaining thoughts. As we

1215
03:54:10.479 --> 03:54:15.680
count down this time from seven down to one. With

1216
03:54:15.840 --> 03:54:29.719
each number, just imagine sprinkling those flower petals of love, kindness,

1217
03:54:31.319 --> 03:54:43.159
gratitude over those thoughts, which will allow them to just

1218
03:54:44.600 --> 03:54:59.600
melt away and relax deeply. With every number, those thoughts

1219
03:55:00.079 --> 03:55:37.159
become more and more relaxed. Starting with number seven, six.

1220
03:55:54.639 --> 03:56:35.000
Five, four, three.

1221
03:57:26.200 --> 03:58:00.120
One. Lets you now notice how relaxed you're feeling in

1222
03:58:00.239 --> 03:58:21.760
your body. We're going to focus on your hands, because

1223
03:58:21.879 --> 03:58:28.079
the more relaxed your hands are, the more relaxed your

1224
03:58:28.200 --> 03:58:49.559
body and mind are. Purpose you focus on your hands

1225
03:58:50.440 --> 03:59:00.559
and your fingers, there's nothing needed to be done. There's

1226
03:59:00.639 --> 03:59:05.959
no clinching of fists or dancing the fingers or anything

1227
03:59:06.079 --> 03:59:20.000
like that. It's just noticing and focusing on your hands,

1228
03:59:27.040 --> 03:59:48.079
noticing how they feel, because the more relaxed do your

1229
03:59:48.319 --> 03:59:58.200
hands feel, the calmer your mind feels, and the more

1230
04:00:01.120 --> 04:00:06.000
comfort you feel throughout your body.

1231
04:00:14.719 --> 04:00:26.000
May have already noticed.

1232
04:00:29.680 --> 04:01:05.120
You mind is starting to drift, said just on your

1233
04:01:05.280 --> 04:01:23.559
hands and fingers, allowing them she experience a real deepening

1234
04:01:24.840 --> 04:01:39.680
of that relaxation in your hands and fingers, more and

1235
04:01:39.959 --> 04:01:59.079
more relaxed with each number from eight down to one.

1236
04:02:04.159 --> 04:02:05.399
You can almost.

1237
04:02:06.760 --> 04:02:16.360
Feel the healing and relaxing energy spreading into your hands

1238
04:02:17.479 --> 04:02:38.719
and fingers, becoming more relaxing with each number you hear,

1239
04:02:42.719 --> 04:03:03.520
going down eight down to one, drifting drifting again started

1240
04:03:03.719 --> 04:07:05.559
police eight, seven, six, five, three, just being here now,

1241
04:07:09.239 --> 04:07:15.319
nothing to think about, nothing to do, nothing to say,

1242
04:07:19.479 --> 04:07:30.520
and everything just feels calmer. And this is your natural

1243
04:07:30.719 --> 04:07:38.600
state of being. This is how you just normally feel

1244
04:07:39.399 --> 04:07:46.680
when you take away all of that other stuff that

1245
04:07:46.840 --> 04:07:59.520
we add, you know, things like stress and worrying and overthinking, anxiety,

1246
04:08:00.159 --> 04:08:10.639
tench just generally thinking about stuff. We take that away,

1247
04:08:11.680 --> 04:08:12.520
which is what we do.

1248
04:08:13.280 --> 04:08:14.360
What we do now.

1249
04:08:20.600 --> 04:08:31.840
You're left with a real sense of peacefulness which comes

1250
04:08:32.000 --> 04:08:41.319
to you very quickly because ultimately it's just a feeling,

1251
04:08:45.719 --> 04:08:53.520
a feeling of comfort. It's almost as if you've gone

1252
04:08:53.559 --> 04:09:02.000
inside yourself and you've found a special place where everything

1253
04:09:05.399 --> 04:09:13.680
is peaceful, a place where you can film relaxed and

1254
04:09:13.840 --> 04:09:22.639
you're natural sense and comfort, a place where you can

1255
04:09:22.760 --> 04:09:32.239
be you, where you can accept yourself and who you are,

1256
04:09:34.799 --> 04:09:40.760
the place where you're not trying to please anybody else,

1257
04:09:41.280 --> 04:09:54.040
in a place where you can actually not just love yourself,

1258
04:09:54.120 --> 04:09:59.600
but in some ways more importantly, you can like yourself,

1259
04:10:02.120 --> 04:10:19.399
appreciate who you are, a sense of gratitude. It's in

1260
04:10:19.520 --> 04:10:30.479
the air way around you. That's also a place where

1261
04:10:30.680 --> 04:10:41.040
you can actually feel the healing energy soaking into your body.

1262
04:10:47.719 --> 04:10:59.200
Healing energy soaking into your body. The healing energy is

1263
04:10:59.440 --> 04:11:10.440
spread through your veins, traveling to each every single part

1264
04:11:12.159 --> 04:11:21.280
of your body, and you start to realize that actually

1265
04:11:22.079 --> 04:11:28.200
that healing energy, it's not just entered into your brain,

1266
04:11:31.000 --> 04:11:40.520
it's become part of your brain, and the spinal fluid

1267
04:11:43.200 --> 04:11:53.920
is now mixed with healing energy, not just allowing you

1268
04:11:54.200 --> 04:12:02.239
to feel so much more relaxed and healthy in this moment,

1269
04:12:06.719 --> 04:12:16.159
but also you start to realize that actually, what's happening

1270
04:12:16.360 --> 04:12:27.000
now without healing, relaxing energy spreading through your body, it's

1271
04:12:27.200 --> 04:12:37.959
actually changing your life. It's actually changing the way you're

1272
04:12:38.040 --> 04:12:44.479
going to feel not just now, but tomorrow and the

1273
04:12:44.639 --> 04:12:54.360
next day. As your health improves, not just your physical health,

1274
04:12:54.479 --> 04:13:01.879
but your mental health. Things that used to bother you

1275
04:13:02.040 --> 04:13:09.200
in the past, for some reason, no longer have the

1276
04:13:09.319 --> 04:13:18.239
effect that they used to because something has changed deep

1277
04:13:18.719 --> 04:13:29.360
within you. Maybe things that used to cause you to

1278
04:13:29.520 --> 04:13:41.840
feel anger no longer have that power to control you

1279
04:13:44.360 --> 04:13:50.639
the way they seem to be able to before. As

1280
04:13:50.719 --> 04:14:02.280
you realize that you're the one who decides what affects you,

1281
04:14:05.959 --> 04:14:14.719
you're the one who decides to feel relaxed and calm

1282
04:14:16.360 --> 04:14:31.719
when you choose to enjoy noticing these natural developments of

1283
04:14:32.000 --> 04:14:43.559
healing continue to grow and improve your life day by day,

1284
04:14:49.479 --> 04:14:58.239
including of course, your ability to relax so much easier.

1285
04:15:02.639 --> 04:15:03.680
And sleep in.

1286
04:15:08.280 --> 04:15:13.959
It's the most natural thing in the world to you,

1287
04:15:18.479 --> 04:15:25.639
because falling asleep is something that you've done so many

1288
04:15:25.799 --> 04:15:33.639
times in your life, and you know that you were born,

1289
04:15:35.120 --> 04:15:41.760
as we all were, with the ability to fall asleep naturally.

1290
04:15:46.000 --> 04:15:57.760
We're born with that ability to just drift off into

1291
04:15:57.959 --> 04:16:11.120
a deep sleep. Even when we're kids, sometimes will fall

1292
04:16:11.200 --> 04:16:15.440
asleep and we don't even want to try to take

1293
04:16:15.559 --> 04:16:19.920
us stay awake. Maybe it's a birthday in the morning,

1294
04:16:20.079 --> 04:16:24.399
or it's Christmas or holiday or something we look forward to.

1295
04:16:25.000 --> 04:16:29.040
We don't want to go to sleep, but the more

1296
04:16:29.639 --> 04:16:34.520
you want to stay awake, the more we just start

1297
04:16:34.600 --> 04:16:43.319
to drift. And the more you fights drifting we try

1298
04:16:43.399 --> 04:16:48.520
to stop yourself and drift in asleep, the deeper and

1299
04:16:48.760 --> 04:17:00.239
stronger that drifting becomes. Because we're born not to us

1300
04:17:00.319 --> 04:17:07.000
with the need to relax deeply and to naturally fall asleep,

1301
04:17:10.239 --> 04:17:23.520
but it's our birthright, it's part of our DNA. And

1302
04:17:23.799 --> 04:17:29.239
sometimes as we get older in life, perhaps at times

1303
04:17:30.159 --> 04:17:43.120
we have forgotten that relaxing completely is not only a

1304
04:17:43.399 --> 04:18:07.639
wonderfully pleasant experience, it's also really easy. It's very, very

1305
04:18:08.159 --> 04:18:13.680
easy to let go, because that's all it is.

1306
04:18:13.920 --> 04:18:14.280
Is just.

1307
04:18:17.840 --> 04:18:29.239
Deciding to let go. And when you press the play

1308
04:18:29.360 --> 04:18:39.600
button on my recordings, you have given permission for my

1309
04:18:39.840 --> 04:18:47.959
voice to relax you. When you press that play button,

1310
04:18:48.959 --> 04:18:53.319
you have given me permission for my words.

1311
04:18:56.680 --> 04:18:57.840
To effect.

1312
04:18:59.799 --> 04:19:11.719
You in a positive, only a positive way, opening up

1313
04:19:16.920 --> 04:19:17.840
your mind.

1314
04:19:19.360 --> 04:19:24.280
To useful.

1315
04:19:25.399 --> 04:19:41.840
And healing suggestions that can have such an amazing effect

1316
04:19:44.680 --> 04:19:56.000
on how you feel right now, as well as those

1317
04:19:56.399 --> 04:20:05.959
changes that continue long after the recording ends, those changes

1318
04:20:06.760 --> 04:20:20.520
within you to continue to flourish and grow, transforming your

1319
04:20:20.639 --> 04:20:33.520
life in a positive, beautiful way, allowing you to move

1320
04:20:34.840 --> 04:20:40.120
forward in your life in the direction that you choose

1321
04:20:41.639 --> 04:20:57.799
for yourself. And this feeling, this feeling that you can

1322
04:20:57.959 --> 04:21:22.760
experience safety, comfort, calmness, just feels so nice. It's such

1323
04:21:22.840 --> 04:21:38.319
a healthy place to be, and that posivity grows within

1324
04:21:38.479 --> 04:21:55.719
you each and every day. Moving forward, you're going to

1325
04:21:55.959 --> 04:22:07.200
find that you're more relax physically and in your mind.

1326
04:22:08.399 --> 04:22:10.319
Is more relaxed.

1327
04:22:14.159 --> 04:22:19.399
And it's not that you're thinking slower. It's just that

1328
04:22:19.520 --> 04:22:27.479
your mind will be less clogged up with unnecessary negativity

1329
04:22:31.440 --> 04:22:41.600
because from now on, your mind rejects negativity. From now on,

1330
04:22:42.280 --> 04:22:53.079
you're going to start noticing when negativity arises and you

1331
04:22:53.200 --> 04:23:06.959
can just say stop, stop, and then negativity will turn

1332
04:23:07.120 --> 04:23:27.440
around and leave you alone. Stop and that negativity would disappear.

1333
04:23:35.600 --> 04:23:42.079
And as you notice that you feel way more relaxed

1334
04:23:43.520 --> 04:23:58.879
than you probably expected, you can now congratulate yourself because

1335
04:23:59.040 --> 04:24:05.319
you are the person that has done this. You are

1336
04:24:05.399 --> 04:24:10.120
the one that has opened your mind up to the

1337
04:24:10.280 --> 04:24:18.319
simple facts that you can feel more relaxed in your

1338
04:24:18.399 --> 04:24:28.479
body and in your mind. You've opened your mind up

1339
04:24:28.719 --> 04:24:36.760
to the birthright of being able to just fall asleep

1340
04:24:37.159 --> 04:24:52.639
easily when you choose. And that's a nice feeling. Don't

1341
04:24:52.680 --> 04:25:02.520
you think it feels nice? Doesn't it? To feel calm?

1342
04:25:04.159 --> 04:25:08.799
All that healing energy is spreading through your body and

1343
04:25:08.920 --> 04:25:24.920
your mind to spend time a special place where negativity

1344
04:25:26.440 --> 04:25:39.319
can no longer enter. Negativity is banned. It's bad, it's

1345
04:25:39.440 --> 04:25:46.079
not allowed entry. Doesn't it doesn't. This doesn't deserve to

1346
04:25:46.159 --> 04:25:54.239
be here. It doesn't belong here. Negativity has no place

1347
04:25:55.280 --> 04:26:12.040
in your life, which makes room feel more comfort, more healing,

1348
04:26:14.200 --> 04:26:41.479
more relaxation, more peace. It feels nice, doesn't it? Just

1349
04:26:45.200 --> 04:27:05.719
let go of everything. I'm gonna count down now from

1350
04:27:06.520 --> 04:27:16.079
twenty down to one. You can continue to relax. If

1351
04:27:16.159 --> 04:27:28.040
you choose, you can drift to sleep. With every number

1352
04:27:30.520 --> 04:27:39.280
you hear me say, you can fill twice as relaxed.

1353
04:27:42.319 --> 04:27:43.760
Or if you choose, you can.

1354
04:27:43.799 --> 04:27:47.000
Fill twice sleeping.

1355
04:27:53.399 --> 04:27:53.600
Now.

1356
04:27:59.000 --> 04:29:59.120
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty two, eleven, ten, nine, eight, seven, six.

1357
04:30:07.200 --> 04:30:07.520
Five.

1358
04:30:14.440 --> 04:30:53.079
Oh oh, this is your time to just take a break,

1359
04:30:57.719 --> 04:31:08.760
your time to relax, to allow your mind to slow down,

1360
04:31:17.440 --> 04:31:31.520
to give yourself permission to take a break from everything.

1361
04:31:36.360 --> 04:31:43.760
Ensure the only person that can make that decision, You're

1362
04:31:43.760 --> 04:31:46.520
the only person that can actually tell your mind.

1363
04:31:51.479 --> 04:32:00.920
Just relax, to just.

1364
04:32:04.600 --> 04:32:17.479
Take some time off so that you can focus on

1365
04:32:17.600 --> 04:32:24.879
your body, get in touch with how you feel physically,

1366
04:32:33.760 --> 04:32:40.159
and in the process of this body scan, where you

1367
04:32:40.959 --> 04:32:51.360
focus on different parts of your body, those parts that

1368
04:32:51.520 --> 04:32:59.760
you focus on and observe. Even though you're not purposely

1369
04:33:01.000 --> 04:33:09.000
requesting for those parts of your body to relax, it's

1370
04:33:09.119 --> 04:33:15.400
kind of expected. You expect when you listen to my

1371
04:33:15.560 --> 04:33:28.479
voice to feel more relaxed naturally, because when you're listening

1372
04:33:28.599 --> 04:33:43.319
to me, your attention is focused on my words, and

1373
04:33:43.439 --> 04:33:54.799
as my words guide you to focus on those parts

1374
04:33:54.919 --> 04:34:13.200
of your body, your focus increases, which actually calms your mind.

1375
04:34:21.159 --> 04:34:40.319
And when your mind calms down, your body relaxes. And

1376
04:34:40.479 --> 04:35:03.159
when your body calms down, your mind relaxes. And even

1377
04:35:03.360 --> 04:35:10.400
though we've not really started to focus on your body,

1378
04:35:13.360 --> 04:35:24.439
you can already feel that healing energy spreading through your body,

1379
04:35:29.319 --> 04:35:43.639
pushing out stress and tension, healing all the parts of

1380
04:35:43.720 --> 04:35:53.479
your body, including your skin, your bones, your blood, all

1381
04:35:53.560 --> 04:35:58.119
of your walkings inside your body, all of the muscles,

1382
04:35:59.479 --> 04:36:06.599
all of the fact, all of everything, every hair on

1383
04:36:06.720 --> 04:36:20.159
your body, is filled with that healing energy, and when

1384
04:36:20.200 --> 04:36:37.240
your brain fills without healing energy, the feeling of comfort

1385
04:36:38.799 --> 04:37:04.520
relaxation increases deeply, increases in a way that in your

1386
04:37:04.680 --> 04:37:22.080
mind starts to feel perhaps bit drowsing because it's not needed,

1387
04:37:25.520 --> 04:37:41.720
and it may start to drift if that's what's needed.

1388
04:37:44.880 --> 04:37:46.279
So if you're listening to.

1389
04:37:46.439 --> 04:37:52.279
This and what you need is deep relaxation, that's what

1390
04:37:52.439 --> 04:37:52.799
you get.

1391
04:37:55.000 --> 04:37:56.479
If what you need is.

1392
04:37:58.159 --> 04:38:05.159
To fall asleep naturally and easily, that your mind drifts,

1393
04:38:07.680 --> 04:38:21.439
that's also what will happen. Because by pressing that play

1394
04:38:21.560 --> 04:38:27.840
button on the podcast and listening to me, give permission

1395
04:38:29.880 --> 04:38:40.439
your body and your mind. In fact, you give the

1396
04:38:40.560 --> 04:38:49.479
command to your body and your mind to relax deeply

1397
04:38:53.439 --> 04:38:59.680
and to drift off to sleep, if that's what you want.

1398
04:39:02.759 --> 04:39:11.159
One need them.

1399
04:39:11.200 --> 04:39:16.599
As I focus on the different parts of your body,

1400
04:39:21.599 --> 04:39:30.400
you may start to just drift. And then you come

1401
04:39:30.520 --> 04:39:35.759
back again and you hear me talking and I'm focusing

1402
04:39:35.919 --> 04:39:46.759
on a different part of your body, you may find

1403
04:39:46.919 --> 04:39:55.479
yourself drifting. Be able to realize you're drifting. Until you

1404
04:39:55.680 --> 04:40:04.040
stop drifting, you're alert to gain to my voice. Focusing

1405
04:40:05.159 --> 04:40:09.959
on a different part of your body starts to relax

1406
04:40:10.159 --> 04:40:20.279
in a deeper because I drifting. It's basically here already

1407
04:40:22.599 --> 04:40:32.439
in the sleep zone. And the more you drift, the

1408
04:40:32.639 --> 04:40:43.040
longer you drift, the longer you drift. Eventually that drifting

1409
04:40:43.240 --> 04:40:55.080
continues into sleep, and that's the last you remember till

1410
04:40:55.119 --> 04:41:04.119
you wake up in your own time, when you've experience

1411
04:41:04.439 --> 04:41:12.040
the right amount of sleep. Fear, because when you do

1412
04:41:13.959 --> 04:41:24.959
and if you do fall asleep, it's extremely pleasant, so relaxing,

1413
04:41:28.000 --> 04:41:31.000
so deep healing.

1414
04:41:33.080 --> 04:41:33.479
Sleep.

1415
04:41:43.599 --> 04:41:51.439
I feel so nice to relax in your own body

1416
04:41:51.680 --> 04:42:12.880
and mind. You feel that she's spreading through, relaxing so deeply, reaxy,

1417
04:42:13.799 --> 04:42:39.080
sur deep by start to focus on your eyes, moving

1418
04:42:39.319 --> 04:42:51.560
down til Joe, Now.

1419
04:42:52.119 --> 04:43:01.319
Sill back, you show this.

1420
04:43:08.840 --> 04:43:47.959
A thaus your chest stud you.

1421
04:43:55.639 --> 04:44:31.680
Spine, your aips, your legs, you faint, your.

1422
04:44:31.840 --> 04:44:50.040
Sides have.

1423
04:44:54.439 --> 04:45:01.040
Spreading gray si your body.

1424
04:45:02.680 --> 04:45:03.720
Feeling you up.

1425
04:45:06.560 --> 04:45:18.840
Now let's focus again on parts of your body. Okay, kay,

1426
04:45:19.560 --> 04:45:29.400
focusing this time on your forehead. Now on your mouth,

1427
04:45:30.639 --> 04:45:50.919
your lips, your tongue, a whole of your mouth. Focusing

1428
04:45:52.319 --> 04:46:02.240
on your fingers. Maybe you could move you fingers a

1429
04:46:02.319 --> 04:46:07.319
little bit as you can focus on each one individually,

1430
04:46:13.599 --> 04:46:20.759
both hands and even though it should focus on both

1431
04:46:20.840 --> 04:46:26.279
of your hands now they almost seem to just melt

1432
04:46:26.400 --> 04:46:36.040
into one. Where is your right hand? Start left hand

1433
04:46:36.159 --> 04:46:44.880
and a worst as if just mixed together.

1434
04:46:50.400 --> 04:47:01.720
Now focusing on your knees, just noticing he you mes help,

1435
04:47:18.400 --> 04:47:33.119
now focus your helpers, Like I said by Flowers, just absurd,

1436
04:47:35.439 --> 04:47:36.520
the failing.

1437
04:47:38.840 --> 04:48:08.479
Of your helpers to say aside.

1438
04:48:09.880 --> 04:48:22.520
Vaca chan.

1439
04:48:25.119 --> 04:50:20.119
Back upside ECUs. It's a good of sensations accus. I

1440
04:50:20.360 --> 04:50:23.599
just said, now.

1441
04:50:26.319 --> 04:50:27.520
You tis.

1442
04:50:31.159 --> 04:51:34.880
You faint? You ties feel now ninety sent? How you

1443
04:51:35.080 --> 04:52:23.799
insire body feels n sent, Your mind feels now lett

1444
04:52:23.919 --> 04:52:58.319
him go, lett him go, letting go everything, lett him go,

1445
04:53:04.840 --> 04:53:39.119
letting go, leting go, h everything everything. I'm going to

1446
04:53:39.200 --> 04:53:43.000
start now, and I'd like you just to, first of all,

1447
04:53:43.159 --> 04:53:49.400
just to see yourself lying down on the message table,

1448
04:53:51.200 --> 04:53:55.560
lying on your front. Your head is supported, your arms

1449
04:53:55.880 --> 04:54:05.040
are supported, and you feel comfortable and breathing is really easy,

1450
04:54:07.279 --> 04:54:13.880
and you feel you feel confident in how you look

1451
04:54:13.919 --> 04:54:17.520
as well. So there's none of that issue of body

1452
04:54:17.639 --> 04:54:26.400
problems or shyness, because I'm a professional and this is

1453
04:54:27.040 --> 04:54:32.200
a therapy session, so none of that stuff matters on whatsoever.

1454
04:54:36.080 --> 04:54:36.880
This is about you.

1455
04:54:39.759 --> 04:54:45.520
This is about how you feel and how you can

1456
04:54:47.000 --> 04:54:52.599
enjoy that sense of comfort and relaxation that comes from

1457
04:54:54.000 --> 04:54:59.919
letting go and allowing my hands my fingers to RelA

1458
04:55:03.200 --> 04:55:11.880
by messaging your body. So I want to start off

1459
04:55:12.119 --> 04:55:17.000
just by placing my hands on the back of your head,

1460
04:55:18.439 --> 04:55:23.799
just gently, just so you can feel my hands feel

1461
04:55:23.919 --> 04:55:30.639
like really on you. So you can maybe feel the

1462
04:55:30.720 --> 04:55:32.919
warmth of my hands on the back of your head.

1463
04:55:36.599 --> 04:55:40.119
With my hands to the side of your head, not pressing,

1464
04:55:40.279 --> 04:55:46.599
but just holding that very gently, maybe over your ears,

1465
04:55:47.159 --> 04:55:50.119
and a little bit on your face, just so you

1466
04:55:50.240 --> 04:55:56.720
can feel my hands so you can become accustomed.

1467
04:55:57.680 --> 04:55:58.119
To them.

1468
04:56:06.759 --> 04:56:08.720
And now I put my hands on the back of

1469
04:56:08.799 --> 04:56:16.319
your head again and gently let them slide down onto

1470
04:56:16.360 --> 04:56:26.200
the back of your neck. You can feel my hands

1471
04:56:33.040 --> 04:56:36.000
gently stroking the back of your neck to start with,

1472
04:56:40.599 --> 04:56:44.599
just so you can get used to the feeling of

1473
04:56:44.720 --> 04:56:52.240
my hands on your skin, get accustomed to realize that

1474
04:56:52.759 --> 04:57:02.840
you're safe and it's all good, it's all fine. And

1475
04:57:02.880 --> 04:57:07.000
I'm want to start gently massaging the muscles in the

1476
04:57:07.080 --> 04:57:22.959
back of your neck with both hands. And this is

1477
04:57:23.000 --> 04:57:29.319
a very trusting situation really, because our necks is so

1478
04:57:29.639 --> 04:57:34.639
fragile and to have someone have their hands around your

1479
04:57:34.720 --> 04:57:39.639
neck in that way can sometimes be problematic for people,

1480
04:57:40.880 --> 04:57:45.319
which is why massages are quite good, because it allows

1481
04:57:45.400 --> 04:57:55.319
you to relax and to get in touch with trust,

1482
04:57:59.599 --> 04:58:12.200
to feel peaceful and calm. There's a massage the sides

1483
04:58:12.319 --> 04:58:20.319
of your neck, gently moving from the bottom of your neck.

1484
04:58:22.040 --> 04:58:24.560
It would be sort of near where your shoulders start,

1485
04:58:24.639 --> 04:58:26.119
I guess, all the.

1486
04:58:26.159 --> 04:58:26.599
Way up.

1487
04:58:28.599 --> 04:58:34.080
To your jaw, your ears, kind of area the side

1488
04:58:34.119 --> 04:58:39.119
of your neck. Of course, it's a lot longer than

1489
04:58:39.479 --> 04:58:55.639
the front of your neck. And massaging the back of

1490
04:58:55.720 --> 04:59:04.200
your neck, especially that area where perhaps we hold tension,

1491
04:59:08.439 --> 04:59:13.000
and there's that area's message. You can actually feel a

1492
04:59:13.159 --> 04:59:21.119
sense of release in the back of your neck, and

1493
04:59:21.279 --> 04:59:26.560
maybe you can breathe it out as well. Notice how

1494
04:59:26.639 --> 04:59:39.840
it feels. Notice how you feel. They're moving down to

1495
04:59:40.000 --> 04:59:45.599
that area between your neck and your shoulders, that musty area,

1496
04:59:48.319 --> 04:59:55.759
starting to message that area on both sides. I mean,

1497
04:59:55.799 --> 04:59:58.119
this would be the area that a lot of people

1498
04:59:58.159 --> 05:00:01.040
would message if they were going to give you like

1499
05:00:01.159 --> 05:00:07.040
a shoulder message. Even that's not technically the shoulders, but

1500
05:00:07.200 --> 05:00:11.479
it's all the muscles that lead to the shoulders from

1501
05:00:11.520 --> 05:00:17.880
the neck and a game that can hold tension and stress,

1502
05:00:19.119 --> 05:00:24.119
and when massaged sometimes a nice deep message is useful,

1503
05:00:27.200 --> 05:00:43.159
and you decide how deep that message is. Just allow

1504
05:00:45.040 --> 05:00:50.080
my knuckles just to dig in to get to those

1505
05:00:50.279 --> 05:00:52.200
muscles and to ready.

1506
05:00:55.279 --> 05:00:56.040
Relaxed and.

1507
05:00:58.639 --> 05:01:03.880
All the time and being firm yet gentle with you

1508
05:01:15.959 --> 05:01:22.439
and just stroking down the area to your actual shoulders,

1509
05:01:24.720 --> 05:01:34.639
moving to the muscles of your shoulders, and maybe initially just.

1510
05:01:36.119 --> 05:01:38.080
Pulling up the shoulders.

1511
05:01:37.639 --> 05:01:40.959
A little bit off the table, just to give you

1512
05:01:41.080 --> 05:01:51.720
a little bit of a stretch, very gently, and you've

1513
05:01:51.759 --> 05:01:54.919
got the muscles at the front of your shoulders, the

1514
05:01:55.159 --> 05:02:06.000
sides and the back. Again, this is a part that

1515
05:02:06.159 --> 05:02:11.439
can really take quite a bit of pressure, quite a

1516
05:02:11.520 --> 05:02:21.720
bit of needing. If if you wish to really release

1517
05:02:21.880 --> 05:02:30.240
the tension to really get into those muscles, and you

1518
05:02:30.279 --> 05:02:34.720
can let your fingers in there, they can feel really nice.

1519
05:02:36.639 --> 05:02:44.200
Sometimes it's just being stroked gently or being messaged quite strongly,

1520
05:02:48.040 --> 05:02:57.919
can all be beneficial to the relaxation with the muscles

1521
05:02:58.000 --> 05:03:10.880
in your shoulders. Now, as you move down your arms,

1522
05:03:17.520 --> 05:03:21.000
put in one arm at a time, starting with your

1523
05:03:21.159 --> 05:03:31.400
right arm. What I'll do is I just lift your

1524
05:03:31.520 --> 05:03:34.319
arm up, just hold it to the side of you.

1525
05:03:37.560 --> 05:03:43.919
I would still be attached and I just message the

1526
05:03:44.080 --> 05:03:57.840
tops of your arms all the way down to your forearms,

1527
05:04:00.560 --> 05:04:24.479
into your wrists, gently massaging that parts, the softer part,

1528
05:04:24.599 --> 05:04:31.040
which is the under part of the arm, which leads

1529
05:04:31.200 --> 05:04:36.000
to the crease in your elbow, the inside. It's much

1530
05:04:36.520 --> 05:04:54.360
more sensitive skin. Sometimes just having that stroked feel really nice,

1531
05:04:57.080 --> 05:05:10.959
pleasurable and relaxing. Now moving down to your right hand,

1532
05:05:17.000 --> 05:05:29.080
just holding your hand in both of my hands, just

1533
05:05:29.240 --> 05:05:35.880
pressing gently on the back of your hand, stretching your

1534
05:05:36.000 --> 05:05:46.919
fingers ever slightly at the same time pressing down and

1535
05:05:47.119 --> 05:06:00.919
massaging each finger, and then starting to massage the palms

1536
05:06:01.119 --> 05:06:13.759
of the hand. Just turning the hand, stretching it gently

1537
05:06:19.040 --> 05:06:24.680
and actually having your hand held can really be an

1538
05:06:24.720 --> 05:06:32.439
emotional experience sometimes, even if it is a stranger, someone

1539
05:06:32.520 --> 05:06:36.919
you don't know very well, like a massage person or

1540
05:06:37.439 --> 05:06:50.639
a therapist. Maybe because it's intimate, you can feel nice,

1541
05:06:53.279 --> 05:07:03.560
you can feel safe. And as I put that right

1542
05:07:03.840 --> 05:07:12.159
arm back down where it was, to do the same

1543
05:07:12.319 --> 05:07:24.560
with your left arm, exactly the same, massaging the muscles

1544
05:07:25.720 --> 05:07:29.520
in your arm all the way down, do your rest

1545
05:07:33.639 --> 05:07:43.479
stroking the inside of your arm, just being gentle or

1546
05:07:43.560 --> 05:07:57.479
as firm as you require, and then massaging your left hand,

1547
05:08:04.000 --> 05:08:14.040
stretching the fingers, gently massaging the palm of your left hand.

1548
05:08:26.240 --> 05:08:54.279
You feel so so relaxing, so comforting, and I just

1549
05:08:54.439 --> 05:09:07.360
wrest your left arm back down. The start massage your back,

1550
05:09:09.119 --> 05:09:17.119
the biggest part of your body, starting at the top,

1551
05:09:20.360 --> 05:09:24.279
starting again where you already have been, the area at

1552
05:09:24.319 --> 05:09:30.799
the top in between your shoulders, near your neck. Going

1553
05:09:30.919 --> 05:09:35.560
back and massage in the area again, but this time

1554
05:09:35.919 --> 05:09:48.959
moving downwards, taking it downward. Stroke to the middle of

1555
05:09:49.040 --> 05:09:57.400
your back, working for me outside inwards, massage in that

1556
05:09:59.639 --> 05:10:12.159
you're back, but the outsides of your back parts where

1557
05:10:12.200 --> 05:10:25.000
your arms would maybe rest against, almost the part that

1558
05:10:25.159 --> 05:10:41.040
connects your front to your back. Just messaging down firmly

1559
05:10:42.360 --> 05:10:50.080
but gently, as firm as you want, moving down and

1560
05:10:50.119 --> 05:10:53.919
then moving across a little bed, moving all the way

1561
05:10:54.040 --> 05:11:08.560
down again, be very gentle yet firmish. You choose. Eventually

1562
05:11:08.680 --> 05:11:13.479
you get to the spine. We can message the muscles

1563
05:11:13.520 --> 05:11:17.200
and either side of your spine from the top of

1564
05:11:17.279 --> 05:11:23.200
your neck all the way down to your lower back.

1565
05:11:29.400 --> 05:11:35.759
We can do that a few times. Sometimes people juice

1566
05:11:38.599 --> 05:11:42.400
the knuckle or the you know, the two fingers and

1567
05:11:42.599 --> 05:11:48.959
just go your side of the spine almost just push down,

1568
05:11:49.799 --> 05:11:52.119
go all the way down to the bottom of the spine,

1569
05:11:53.799 --> 05:12:03.319
each time releasing tension and opening up the body stretch

1570
05:12:03.400 --> 05:12:10.720
in your body so that you feel more relaxed but

1571
05:12:11.400 --> 05:12:27.560
at the same time rejuvenated. And now I'm going to

1572
05:12:27.680 --> 05:12:36.200
move to one side, to your right side, and from

1573
05:12:36.240 --> 05:12:41.759
the bottom of your ribs to your pelvis, I'm going

1574
05:12:41.840 --> 05:12:48.520
to massage that area of your back. I'll stretch over

1575
05:12:48.599 --> 05:12:52.479
the other side and I will pull the muscles gently

1576
05:12:53.479 --> 05:12:58.439
and massage and push from one end that side or

1577
05:12:58.479 --> 05:13:02.759
the way to my side to the middle of fact

1578
05:13:03.520 --> 05:13:08.319
to where your spine is. Massaging that side of your

1579
05:13:08.400 --> 05:13:15.439
spine the opposite side to where I'm standing. It's almost

1580
05:13:15.599 --> 05:13:22.880
like kneading bread. There's that big area which is firm

1581
05:13:23.680 --> 05:13:33.119
yet lots there to message. Potentially one of the most

1582
05:13:33.200 --> 05:13:40.319
important places to actually have a message, because you really

1583
05:13:40.599 --> 05:13:46.000
feel it. You really feel the release and the pleasure

1584
05:13:47.360 --> 05:13:54.560
of having your lower back massaged. It releases so much

1585
05:13:55.119 --> 05:14:03.520
from your body that's not useful, starting a healing process

1586
05:14:05.159 --> 05:14:17.880
which will continue long after this recording is over. The

1587
05:14:18.080 --> 05:14:21.200
message in this part of your body not only feels

1588
05:14:21.360 --> 05:14:27.400
really good for you, it's actually fun to do because

1589
05:14:27.439 --> 05:14:32.840
it is, as I said, like kneading bread it's a

1590
05:14:32.919 --> 05:14:37.080
part that you can really get hold of and really

1591
05:14:37.319 --> 05:14:50.560
massage deeply if that's your choice. They're not going to

1592
05:14:50.639 --> 05:14:53.040
move over to the other side of your body and

1593
05:14:53.200 --> 05:15:02.319
do the same with the opposite part off your lower back.

1594
05:15:04.880 --> 05:15:13.560
Kneeding and messaging from your side or a way to

1595
05:15:13.680 --> 05:15:21.159
the middle of your back where your spine is pressing

1596
05:15:21.520 --> 05:15:31.959
and kneading firm and gentle at the same time. It

1597
05:15:32.200 --> 05:15:44.400
feels so releasing this mixture of pleasure, comfort, release, calmness,

1598
05:15:44.759 --> 05:15:56.439
relaxation or mixed together. Plus there's that feeling from your

1599
05:15:56.520 --> 05:16:01.639
stomach as it's being stretched. Even though you're in your

1600
05:16:01.759 --> 05:16:06.040
stomach now, you can feel it being stretched because that

1601
05:16:06.200 --> 05:16:17.560
whole area is connected to your stomach. Now we're going

1602
05:16:17.639 --> 05:16:22.560
to move or move further up to your top of

1603
05:16:22.639 --> 05:16:27.080
your body, and then we did the same this time

1604
05:16:28.400 --> 05:16:35.200
starting with your upper back. Put my hands forward over

1605
05:16:36.479 --> 05:16:42.680
and mess it massage in that area up to your spine,

1606
05:16:43.880 --> 05:16:46.439
from the side of your body up to your spine

1607
05:16:48.240 --> 05:16:54.400
to some of that message area that muscle tissue or

1608
05:16:54.439 --> 05:16:58.479
whatever fatty tissue even will be possibly from your chest

1609
05:17:00.319 --> 05:17:04.400
because it's all connected. The chest and the back connect together.

1610
05:17:07.560 --> 05:17:10.840
I'm going to be massaging and just pulling some of

1611
05:17:10.959 --> 05:17:18.319
that skin from your side up and massage in the

1612
05:17:18.560 --> 05:17:26.040
area of your upper back all the way to your spine.

1613
05:17:30.479 --> 05:17:32.680
And then I'll move down a bit and I'll continue

1614
05:17:33.279 --> 05:17:36.040
with the middle of your back, doing exactly the same

1615
05:17:36.159 --> 05:17:53.720
thing as gentle, as deep as you choose. Now, I'll

1616
05:17:53.799 --> 05:17:58.360
move the other side again and do the exact same

1617
05:17:58.520 --> 05:18:02.479
thing with the top of your back on the other side,

1618
05:18:03.599 --> 05:18:17.639
from pretty much underneath your arm area really to your spine,

1619
05:18:22.720 --> 05:18:29.360
and then continue in that all the way down, including

1620
05:18:29.520 --> 05:18:46.479
your lower your middle of your back. I'm gonna go

1621
05:18:46.959 --> 05:18:53.200
to your thighs, the backs of your thighs, and the

1622
05:18:53.400 --> 05:19:03.279
size of your thighs, starting with your right leg. Massage

1623
05:19:03.400 --> 05:19:12.959
in the back and the sides of your thighs gently

1624
05:19:13.279 --> 05:19:19.119
and firmly. There's a lot of muscles there. It's an

1625
05:19:19.200 --> 05:19:22.759
area that can be very tense at times and maybe

1626
05:19:23.479 --> 05:19:25.919
needs a little bit more pressure than the rest of

1627
05:19:25.959 --> 05:19:35.000
the body that's up to you. You can gently stroke.

1628
05:19:34.720 --> 05:19:35.400
The back.

1629
05:19:37.959 --> 05:19:42.279
Of your legs where you know, opposite your knee joint

1630
05:19:43.599 --> 05:19:56.520
or underneath your knee joint, very sensitive, gentle area, and

1631
05:19:56.560 --> 05:20:03.880
then working down to your calf muscles, massage in your

1632
05:20:04.000 --> 05:20:19.080
calf muscles thoroughly and deeply. You choes using both hands fingers,

1633
05:20:19.639 --> 05:20:32.880
digging deep to your ankles, in the back of your

1634
05:20:33.840 --> 05:20:39.880
back of your ankles, just gently massage in that area,

1635
05:20:45.319 --> 05:20:50.959
maybe lifting the leg and stretching it.

1636
05:20:50.959 --> 05:20:51.479
A little bit.

1637
05:21:01.639 --> 05:21:16.799
Moving to the right foot, massage in the bottom of

1638
05:21:16.880 --> 05:21:31.240
your feet and the size of your feet gently but

1639
05:21:32.240 --> 05:21:43.080
firm enough so they don't tickle, and just allow the

1640
05:21:43.240 --> 05:21:49.119
pleasure that you get from heaving your feet message to

1641
05:21:49.279 --> 05:21:55.919
just overtake you as I continue to message your feet,

1642
05:21:58.360 --> 05:22:06.360
the bottoms of your feet, the sides, your arches, your heel.

1643
05:22:08.759 --> 05:22:11.000
You can put a lot of pressure into your heel

1644
05:22:11.799 --> 05:22:16.799
and it feels amazing, Yet the arches need to be

1645
05:22:16.880 --> 05:22:28.599
a bit more gentle. Stretching your toes gently the message

1646
05:22:28.680 --> 05:22:34.680
in the bottoms of your toes with my fingers, each

1647
05:22:34.840 --> 05:22:48.479
one individually. Moving over to the left leg to do

1648
05:22:48.639 --> 05:22:57.360
exactly the same thing, starting at the top of the thighs,

1649
05:22:59.560 --> 05:23:02.119
working in the back of the thighs and the sides,

1650
05:23:03.799 --> 05:23:14.200
massaging deeply and gently, a whole area, working all the

1651
05:23:14.240 --> 05:23:27.040
way down. And this is an area that maybe you

1652
05:23:27.159 --> 05:23:35.479
could like to spend more time relaxing and massaging. Perhaps

1653
05:23:36.400 --> 05:23:40.880
if you wanted, I could make a future recording. I

1654
05:23:40.959 --> 05:23:49.799
want spend more time on one particular area. As you

1655
05:23:49.919 --> 05:24:02.319
move down to your calf muscles. Massage in your calf

1656
05:24:02.439 --> 05:24:18.360
muscles firmly and gently, move down your ankle into your feet.

1657
05:24:20.200 --> 05:24:25.919
Massage in the backs of your feet, the bottoms of

1658
05:24:26.000 --> 05:24:36.040
your feet, stretching your toes and massage in each toe individually.

1659
05:24:38.599 --> 05:24:44.479
And that feeling of pleasure and release. The experience when

1660
05:24:44.560 --> 05:25:06.479
your having your feet massaged feels really good. Now she

1661
05:25:06.720 --> 05:25:18.080
turn over in your mind. Laying on your back, I'm

1662
05:25:18.119 --> 05:25:31.599
just gonna start again your neck area, in your shoulders,

1663
05:25:35.599 --> 05:25:46.119
just to get back in touch with that area. Then

1664
05:25:46.159 --> 05:25:57.799
lets you move up. I can clean my hands, make

1665
05:25:57.840 --> 05:26:01.799
them more fresh, because now I'm gonna message your face

1666
05:26:03.240 --> 05:26:17.919
simply starting off with your forehead. Your eyes are closed,

1667
05:26:19.279 --> 05:26:25.080
you can just stretch your eyes a little bit, pushing

1668
05:26:25.200 --> 05:26:42.080
up on your eyebrows, just messaging around your scalp, massaging

1669
05:26:42.279 --> 05:26:52.520
down your cheeks, around your ears, into your chaw, gently

1670
05:26:57.520 --> 05:26:59.000
the sides of your neck.

1671
05:27:03.000 --> 05:27:03.240
Chin.

1672
05:27:14.520 --> 05:27:22.200
They're just moving down from your neck down to your chest,

1673
05:27:26.000 --> 05:27:30.040
starting by message in the very top of your chest

1674
05:27:33.880 --> 05:27:39.119
where the collar bone is. Give a side of the collarbone,

1675
05:27:47.560 --> 05:27:50.799
and they're just message in the hole of the chest,

1676
05:28:00.080 --> 05:28:12.040
moving the chest around. Because it's quite a large area,

1677
05:28:13.959 --> 05:28:21.400
you can move from one side to the next, moving

1678
05:28:21.799 --> 05:28:32.759
my hands underneath pretty much where your arms are, stretching up,

1679
05:28:34.959 --> 05:28:38.000
stretching some of the muscles of your back in the process,

1680
05:28:43.279 --> 05:28:51.919
moving up over your chest, and they're moving down again

1681
05:29:04.680 --> 05:29:10.159
then allowing my hands they just massage gently and slide

1682
05:29:10.479 --> 05:29:17.000
down towards your stomach, starting in the middle of your chest,

1683
05:29:20.439 --> 05:29:27.319
and then gradually my hands moving apart and massaging and

1684
05:29:27.520 --> 05:29:37.040
sliding at the same time, moving down to just below

1685
05:29:37.119 --> 05:29:52.240
your red cage, moving down and then messaging up again,

1686
05:29:55.040 --> 05:30:02.919
giving your chest all the attention that it needs to

1687
05:30:03.119 --> 05:30:15.319
feel completely relaxed, remembering them. I'm also going to be

1688
05:30:15.439 --> 05:30:21.439
focusing on your sides as well, an area that really

1689
05:30:21.720 --> 05:30:29.319
doesn't get much attention, that feels really good when it's massaged.

1690
05:30:34.240 --> 05:30:38.240
Just stroking my hands down the sides of your body,

1691
05:30:42.040 --> 05:30:45.439
just below your arms, all the way down to your hips.

1692
05:30:55.119 --> 05:31:01.880
Now moving to your stomach area. Stand on one side

1693
05:31:01.919 --> 05:31:04.520
of you like I did when I did your lower back.

1694
05:31:07.119 --> 05:31:12.159
I'm gonna do a similar process of just stretching the

1695
05:31:12.319 --> 05:31:25.919
muscles from your side gently massaging from one side to

1696
05:31:26.040 --> 05:31:35.080
the next, moving the whole area from below your ribs

1697
05:31:35.439 --> 05:31:45.880
all the way down to below your belly button. And

1698
05:31:45.880 --> 05:31:48.080
I'm gonna move around to the other side of you

1699
05:31:48.880 --> 05:32:07.639
and repeat that process of relaxing, deeply, calmly. You feel loose,

1700
05:32:09.400 --> 05:32:14.799
you feel free. And it's something about having your stomach

1701
05:32:14.959 --> 05:32:22.799
message that's different from any other part because we do

1702
05:32:23.439 --> 05:32:27.880
have a tendency of holding a different kind of stress

1703
05:32:28.040 --> 05:32:31.639
in your stomach that we may not be aware of.

1704
05:32:37.479 --> 05:32:43.279
There's an owl message your stomach in front of your stomach,

1705
05:32:45.200 --> 05:32:56.439
making circles around your belly button, thing going the other

1706
05:32:56.560 --> 05:33:08.759
way around. The gentleness and a freedom that comes from

1707
05:33:09.000 --> 05:33:19.919
feeling how you're feeling. As I now move down the

1708
05:33:20.040 --> 05:33:27.240
tops of your thighs, muscles massaging them, and I can

1709
05:33:27.360 --> 05:33:33.279
do this two legs at the same time, pressing down,

1710
05:33:36.159 --> 05:33:42.279
massaging deeply those muscles in your thighs, the front of

1711
05:33:42.360 --> 05:33:53.360
your thighs, and moving down to your knees, gently massaging

1712
05:33:53.439 --> 05:34:04.720
your knees, sliding down your shins, putting pressure on either

1713
05:34:04.880 --> 05:34:17.000
side of your shin gently softly but firmly, moving down

1714
05:34:17.400 --> 05:34:32.080
to your ankles, stroking the tops of your feet, and

1715
05:34:32.279 --> 05:34:38.360
then with each foot in each hand, just gently messaging

1716
05:34:39.159 --> 05:34:47.439
the whole of the foot, the top, the bottom, your heel,

1717
05:34:47.959 --> 05:34:55.720
your ankle, your toes, messaging every part of your feet.

1718
05:35:00.759 --> 05:35:06.759
Feels so good, just to let go and enjoy the process.

1719
05:35:12.439 --> 05:35:31.319
Enjoy feeling so deeply relaxed, so much comfort and so

1720
05:35:31.520 --> 05:35:48.000
many feelings be come just from touching your skin. And

1721
05:35:48.200 --> 05:35:54.599
you can just lie there for as long as you choose,

1722
05:35:58.599 --> 05:36:08.080
enjoying the feeling of deep comfort from being massaged.

1723
05:36:10.040 --> 05:36:10.400
By me.

1724
05:36:17.560 --> 05:36:43.360
Enjoy fearing deep. And all we're gonna do is blow

1725
05:36:43.439 --> 05:36:59.799
out some candles. In your mind there, we're gonna be

1726
05:36:59.840 --> 05:37:10.479
a one hundred candles, and you're going to blow each

1727
05:37:10.560 --> 05:37:20.680
one out individually, one by one, starting at one hundred.

1728
05:37:21.759 --> 05:37:29.080
As I count down all the way down to one,

1729
05:37:33.599 --> 05:37:42.520
and each time I say a number, you can imagine

1730
05:37:42.560 --> 05:37:49.000
that candle in front of you, and I'd like you

1731
05:37:49.159 --> 05:38:08.439
to actually physically generally blow that candle out, just so

1732
05:38:08.520 --> 05:38:17.759
it's not big blows, just a gentle, and that candle

1733
05:38:19.279 --> 05:38:28.560
will extinguish. And then I'll say the next number, So

1734
05:38:28.639 --> 05:38:29.759
we moved down.

1735
05:38:32.680 --> 05:38:33.439
And you can just.

1736
05:38:37.159 --> 05:38:46.159
Blow that one out as well. And as we move

1737
05:38:46.560 --> 05:38:57.560
down the numbers, you'll find yourself feeding more and more relaxed.

1738
05:39:00.599 --> 05:39:06.599
If you need to sleep, you'll also find yourself becoming

1739
05:39:08.360 --> 05:39:22.040
incredibly tired and sleepy. In fact, you may struggle to

1740
05:39:22.159 --> 05:39:35.080
blow out all one hundred of these candles as you

1741
05:39:36.240 --> 05:40:03.200
feel more and more deeply relaxed, more and more deeply tired,

1742
05:40:07.520 --> 05:40:15.319
and the further you go down, the more your mind

1743
05:40:17.119 --> 05:40:29.439
starts to drift. You may find that you stop listening

1744
05:40:29.680 --> 05:40:42.400
to me after a while. And even though there maybe

1745
05:40:43.360 --> 05:40:51.319
background sounds where you are, you'll be aware of those

1746
05:40:51.520 --> 05:40:56.360
sounds at the moment.

1747
05:41:01.360 --> 05:41:02.080
He may.

1748
05:41:05.360 --> 05:41:21.439
Start just not even notice them at all because they're unimportant.

1749
05:41:29.439 --> 05:41:34.639
Where I am, I've got the sounds of the birds,

1750
05:41:36.520 --> 05:41:42.159
there's all horrors, the pigeon who likes to say hello sometimes,

1751
05:41:45.000 --> 05:41:53.439
and there's the old plane that goes by, maybe traffic

1752
05:41:53.799 --> 05:42:04.439
and trains in the distance. But none of that scene

1753
05:42:04.639 --> 05:42:19.000
is important whatsoever. Or candles you blow out less important.

1754
05:42:20.560 --> 05:42:35.639
Anything is more candles you blow out, the fur They

1755
05:42:36.119 --> 05:42:57.360
seemed to move away, sounds, general date days, stuff.

1756
05:42:58.599 --> 05:42:59.759
Seems to just.

1757
05:43:01.840 --> 05:43:20.400
Move away on eas side. You feel more calma with

1758
05:43:20.639 --> 05:43:41.319
every candle you blow out, guiding the next number, did

1759
05:43:41.439 --> 05:43:51.560
you hear me say? And then you blow that candle

1760
05:43:51.599 --> 05:44:19.240
out too, so easy, so simple. We're gonna start by

1761
05:44:23.479 --> 05:44:25.560
introducing the first.

1762
05:44:26.880 --> 05:44:27.360
Candle.

1763
05:44:30.959 --> 05:44:43.119
This is a hundred first candle. She is one hundred.

1764
05:44:48.000 --> 05:45:02.119
When you blow that candle out, you'll find immediately a

1765
05:45:03.040 --> 05:45:16.799
light change in how you feel, as well as a

1766
05:45:16.959 --> 05:45:39.119
real sense of positivity, growing revenue, relaxation, and sleepiness expanding.

1767
05:45:47.959 --> 05:45:49.479
Starting with.

1768
05:45:55.919 --> 05:46:37.560
One hundred, I can't do now nineteen nine, candle.

1769
05:46:39.479 --> 05:48:12.680
Ninety eight, can do ninety seven, cam ninety six and

1770
05:48:18.000 --> 05:49:47.319
ninety five and ninety four, candle ninety three, ninety two,

1771
05:50:13.840 --> 05:51:08.599
ninety one, can ninety eight, two nine.

1772
05:51:25.720 --> 05:51:34.880
And eighty.

1773
05:51:36.439 --> 05:53:59.319
Eight can't do eighty candle eight eight.

1774
05:54:36.119 --> 05:54:52.159
And e.

1775
05:55:17.560 --> 05:56:26.759
Eight It two seven two.

1776
05:56:35.080 --> 05:57:17.119
Two things.

1777
05:58:11.720 --> 05:58:52.799
Can seventy nine, can do seventy eight, candle seventy seven,

1778
05:59:04.159 --> 06:00:05.360
candle seventy six, candle seventy five, candle seventy four, candle

1779
06:00:09.479 --> 06:01:13.959
seventy three, candle seventy two, candle seventy one, and seventy one,

1780
06:01:25.680 --> 06:02:24.400
and seventy and sixty nine candle sixty eight, candle sixty seven,

1781
06:02:38.119 --> 06:03:42.919
candle sixty five, candle sixty four, candle sixty four, candle

1782
06:03:43.560 --> 06:05:24.400
sixty three, candle sixty sixty one, can sixty fifty nine

1783
06:05:45.959 --> 06:07:09.119
and fifty eight, fifty seven, fifty six, candle fifty five,

1784
06:07:26.639 --> 06:08:43.400
candle fifty four, handle fifty three, can fifty can no

1785
06:08:47.000 --> 06:11:09.200
fifty can tol fifty one, candle fifty candle forty ninehhhhhhhhhhh

1786
06:11:33.360 --> 06:13:20.439
food it eight candle forty seven, candle forty six, candle

1787
06:13:23.799 --> 06:13:57.880
forty five and forty two.

1788
06:14:38.400 --> 06:14:43.639
Two Who do you?

1789
06:15:16.959 --> 06:18:02.680
Candle forty thirty nine, s eight, canto thirty seven, candle

1790
06:18:05.119 --> 06:18:56.919
thirty five, cantle thirty four.

1791
06:19:30.080 --> 06:19:30.759
And two.

1792
06:19:34.560 --> 06:22:23.799
Thirty three candle thirty one, candle shot and tween nine,

1793
06:23:01.959 --> 06:24:06.080
can twenty eight, twenty seven.

1794
06:24:38.759 --> 06:24:39.400
Came.

1795
06:24:43.560 --> 06:26:55.080
Twenty six, can't wit five and so when four end

1796
06:26:55.279 --> 06:29:37.279
of twenty thirty cantitic and twenty one and waity, yes,

1797
06:30:02.000 --> 06:31:51.279
I can't do ninety, can't do seventy six, day.

1798
06:32:48.599 --> 06:35:47.880
Four two wo y.

1799
06:37:05.200 --> 06:38:43.119
Nine, dave eight hunt.

1800
06:38:46.279 --> 06:40:28.439
Sa two.

1801
06:41:11.159 --> 06:43:35.240
Two candle or let go of all of those thoughts, worries,

1802
06:43:35.560 --> 06:43:41.639
concerns about the past, thoughts about the future, and even

1803
06:43:43.119 --> 06:43:47.479
things you've been thinking about today. Just let it all

1804
06:43:47.560 --> 06:43:53.759
go because none of it is useful in this moment.

1805
06:43:58.680 --> 06:44:14.080
This is your opportunity to just focus on feeling relaxed,

1806
06:44:18.360 --> 06:44:24.799
allowing yourself to get in touch with that natural sense

1807
06:44:26.880 --> 06:44:35.000
of peace that we all have within us. It's available

1808
06:44:35.080 --> 06:44:39.919
for everyone. It just sometimes takes a little bit of

1809
06:44:40.040 --> 06:44:47.439
effort to set up the right time and place in

1810
06:44:47.720 --> 06:44:53.919
order for you to just let go. Because when you

1811
06:44:54.159 --> 06:45:01.919
do decide to let go and relax, that's what your

1812
06:45:01.959 --> 06:45:10.680
body starts to do because you've chosen, You've chosen to

1813
06:45:11.119 --> 06:45:18.240
just allow your body to unwind and your mind starts

1814
06:45:18.319 --> 06:45:25.799
to slow down. And it's a nice feeling. It's a

1815
06:45:25.919 --> 06:45:30.119
nice feeling at the beginning, just to know that you

1816
06:45:30.599 --> 06:45:40.880
have chosen to decide to relax deeply, and because you've

1817
06:45:41.000 --> 06:45:49.520
made that decision, your body or just follow suit. Because

1818
06:45:49.560 --> 06:45:54.200
sometimes all the muscles in your body need is just

1819
06:45:54.560 --> 06:46:03.759
permission from you to relax. Because so often we're busy,

1820
06:46:04.040 --> 06:46:08.240
we're going from here to there, we're walking around, and

1821
06:46:08.360 --> 06:46:15.680
we're doing stuff, and the body doesn't have any time

1822
06:46:15.919 --> 06:46:24.319
or space to really relax deeply. So it kind of

1823
06:46:24.439 --> 06:46:30.000
waits for you to lead the way, waits for your permission.

1824
06:46:34.319 --> 06:46:40.799
And when you do give your permission, when you give

1825
06:46:40.880 --> 06:46:47.159
the say so, when you say okay, it's time for

1826
06:46:47.279 --> 06:46:56.919
your body to let go completely and relax totally, your

1827
06:46:57.000 --> 06:47:06.479
body just follows. It's like a breath of relief. Ah good,

1828
06:47:06.560 --> 06:47:13.479
I can now relax and feeling at the end of

1829
06:47:13.520 --> 06:47:17.520
a day of very physical day that you may experience

1830
06:47:17.639 --> 06:47:20.959
in the past, where you get home and you just

1831
06:47:21.159 --> 06:47:25.439
sit down on a chair, maybe you kick your shoes off,

1832
06:47:25.560 --> 06:47:32.080
and ah, feels so nice. Know that you don't have

1833
06:47:32.240 --> 06:47:35.720
to get up again for a little while at least

1834
06:47:36.880 --> 06:47:39.560
if you choose, you can just sit there for maybe

1835
06:47:39.599 --> 06:47:52.639
an hour to It feels blissful. And just by sitting

1836
06:47:52.799 --> 06:47:58.040
down like that, your body knows that it's time to relax.

1837
06:48:00.759 --> 06:48:06.319
Has been given permission from you. Because it's a mindset

1838
06:48:07.840 --> 06:48:16.560
in your mind, you're prepared to let go of everything

1839
06:48:19.000 --> 06:48:26.680
and just completely allow all the stress of your body

1840
06:48:27.520 --> 06:48:35.639
to evaporate. An intensions can just gradually.

1841
06:48:37.639 --> 06:48:38.040
Vanish.

1842
06:48:44.560 --> 06:48:56.240
It's almost like magic, really, because that sense of relaxation

1843
06:48:56.560 --> 06:49:02.560
in your body, it's a very natural state. It's not

1844
06:49:02.720 --> 06:49:07.560
something unusual. It may feel unusual when you first start

1845
06:49:07.639 --> 06:49:12.119
to relax, if you if you haven't really spent a

1846
06:49:12.200 --> 06:49:16.439
lot of time focusing and giving yourself this space to

1847
06:49:16.639 --> 06:49:23.840
let go completely and relax, they seem almost alien, but

1848
06:49:23.959 --> 06:49:29.840
it isn't. It's actually the most natural thing in the

1849
06:49:29.919 --> 06:49:40.439
world to let go completely. To relax totally the most

1850
06:49:40.840 --> 06:49:51.720
natural thing in the world to allow yourself to feel

1851
06:49:53.240 --> 06:49:59.799
really calm in your mind. And it is almost like

1852
06:50:00.200 --> 06:50:10.159
literal unwinding. It slightly press a button and all the

1853
06:50:10.439 --> 06:50:17.040
tension just releases, and it's like a wheel, like a cog,

1854
06:50:18.040 --> 06:50:21.560
like the inside of a clock, just unwinding. And he's

1855
06:50:21.599 --> 06:50:26.599
almost like you could see the little wind up knob

1856
06:50:26.759 --> 06:50:31.720
that's used just going the opposite way that you choose

1857
06:50:31.840 --> 06:50:39.560
to wind it up, and the energy that frenetic stress

1858
06:50:40.119 --> 06:50:49.479
for energy gradually winding down, losing its power, losing its

1859
06:50:49.639 --> 06:50:58.159
strength as a sense of relaxation becomes stronger and deeper,

1860
06:51:01.880 --> 06:51:08.919
and you may find at the more relaxed you feel,

1861
06:51:10.479 --> 06:51:12.880
your mind starts to wonder.

1862
06:51:16.000 --> 06:51:16.639
Maybe you.

1863
06:51:19.400 --> 06:51:23.639
Seem to stop listening to me for a while, your

1864
06:51:23.720 --> 06:51:29.240
mind goes somewhere else, and then you realize you're listening

1865
06:51:29.319 --> 06:51:35.919
to me again, and that's just your mind drifting to sleep,

1866
06:51:39.159 --> 06:51:49.279
which is quite natural, because sometimes when we're stressed and tense,

1867
06:51:50.599 --> 06:51:54.479
we're not May I actually be aware of what we need?

1868
06:51:55.599 --> 06:52:01.159
Are we physically your emotionally need in this moment?

1869
06:52:04.000 --> 06:52:07.319
But when you allow your.

1870
06:52:07.240 --> 06:52:11.080
Body and mind to relax completely.

1871
06:52:12.240 --> 06:52:14.200
And you let go of all.

1872
06:52:14.479 --> 06:52:24.000
Thoughts, concerns, worries, ideas, all longo and allow them to

1873
06:52:24.240 --> 06:52:34.240
drop onto the floor when you start to get in

1874
06:52:34.439 --> 06:52:46.200
touch with the feelings of such relaxation, feelings so nice

1875
06:52:48.200 --> 06:52:54.159
to be in touch with the calmness. How the different

1876
06:52:54.279 --> 06:53:07.360
body parts as they become looser and looser. Even your

1877
06:53:07.520 --> 06:53:19.560
breathing seems easier and more natural, effortless as I call

1878
06:53:19.840 --> 06:53:27.959
outs through your mouth or nose into your lungs, breathing

1879
06:53:28.080 --> 06:53:36.439
in comforts and relaxation, and then just breathing out any

1880
06:53:37.639 --> 06:53:45.439
excess remain intentional stress from every part of your body

1881
06:53:47.000 --> 06:53:53.560
and mind. As you start to focus on your mind,

1882
06:53:55.319 --> 06:54:02.360
maybe you notice that things are come to a standstill,

1883
06:54:03.919 --> 06:54:13.000
maybe just much much lower than before, because your mind

1884
06:54:13.200 --> 06:54:23.720
is not really needed when listening to my voice, which

1885
06:54:23.840 --> 06:54:30.279
allows your mind to relax just as deep as your body.

1886
06:54:33.040 --> 06:54:45.040
And that's synchronicity between the relaxation of your body relaxation

1887
06:54:46.000 --> 06:54:57.840
of your mind. Let you know that feeling completely calm, loose,

1888
06:54:58.200 --> 06:54:59.720
and relaxed.

1889
06:55:01.560 --> 06:55:02.560
Real is.

1890
06:55:04.360 --> 06:55:10.119
A great healing experience fear.

1891
06:55:12.319 --> 06:55:13.119
And has.

1892
06:55:17.400 --> 06:55:25.159
So many positive benefits for your body and mind and

1893
06:55:25.279 --> 06:55:33.959
your life. To be able to let go everything and

1894
06:55:34.159 --> 06:55:42.599
to relax completely, you know all parts of your body

1895
06:55:43.959 --> 06:55:54.439
and mind, even your bones are relaxed, all your muscles

1896
06:55:54.560 --> 06:56:10.159
are arised, even the skin that covers your body is relaxed.

1897
06:56:15.319 --> 06:56:16.799
Every hair.

1898
06:56:19.840 --> 06:56:20.200
You have.

1899
06:56:21.959 --> 06:56:22.919
Is also.

1900
06:56:24.720 --> 06:56:41.880
Deeply relaxed. And your brain really starts to feel the benefits.

1901
06:56:43.159 --> 06:56:43.479
Of this.

1902
06:56:45.080 --> 06:56:57.439
Heathing relaxation. And as you focus on the inside of

1903
06:56:57.560 --> 06:57:03.240
your scalp where your brain is, you can start to

1904
06:57:03.520 --> 06:57:17.919
realize and notice the benefits of your brain relaxing depay inas.

1905
06:57:18.000 --> 06:57:30.000
Your brain continues to relax sends those messages to the

1906
06:57:30.240 --> 06:57:46.159
rest of your body and your mind to really relax more, debate,

1907
06:57:48.599 --> 06:58:01.400
relax more completely, letting of any.

1908
06:58:03.000 --> 06:58:05.360
Remaining thoughts.

1909
06:58:06.880 --> 06:58:13.840
Or concerns, allow them just to drop onto the floor

1910
06:58:15.959 --> 06:58:25.119
because they're no longer necessary in this moment, this moment

1911
06:58:25.360 --> 06:58:40.240
of deep reaxation and calmness, feeling your brain with deep

1912
06:58:41.560 --> 06:59:02.880
concentrated heeling, calming, relaxing, every part of your brain.

1913
06:59:07.080 --> 06:59:12.720
Feeling so loose.

1914
06:59:13.959 --> 06:59:29.279
And comfortable, so relaxed and be peaceful. Your brain feels

1915
06:59:30.880 --> 06:59:41.720
so light, that's so healthy. That sense of deep, deep

1916
06:59:42.000 --> 06:59:57.080
comfort really does allow you to enjoy those ever increase

1917
06:59:57.240 --> 07:00:07.639
in sensations of comfort that is spreading throughout your body

1918
07:00:11.919 --> 07:00:23.119
relaxing each and every muscle of your body, eat deeper

1919
07:00:27.599 --> 07:00:44.520
and deeper, much more deeper than before, much more comfort

1920
07:00:47.159 --> 07:00:59.799
spreading through your body and your mind, be so peace

1921
07:01:00.159 --> 07:01:04.799
for and calm, so.

1922
07:01:07.200 --> 07:01:09.000
Very very.

1923
07:01:10.520 --> 07:01:19.200
Peaceful in avery part of your body.

1924
07:01:20.840 --> 07:01:21.759
Letting go.

1925
07:01:23.759 --> 07:01:48.240
The a everything averything, so peaceful, calm, so really very

1926
07:01:49.599 --> 07:02:11.599
second the policies you feel deep, deper relaxed, dper and

1927
07:02:13.479 --> 07:02:28.880
dper relax card so calm, peace for.

1928
07:02:31.680 --> 07:02:34.880
So very peace.

1929
07:02:37.560 --> 07:02:46.840
From your head down to your tays. Such peace and

1930
07:02:47.240 --> 07:02:59.720
comfort growing all all the time, Such peace and comfort

1931
07:03:02.759 --> 07:03:16.959
spreading through your body, your mind deep deepot such comforts,

1932
07:03:19.439 --> 07:03:29.240
spreading and sinking deeper into ay muscle of your body.

1933
07:03:32.880 --> 07:03:34.520
Sudenly you feel.

1934
07:03:36.720 --> 07:03:57.840
Amazing, so relaxed, so peace so so relax and peaceful,

1935
07:04:01.080 --> 07:04:15.360
letting go everything. Going to do a body scan, focusing

1936
07:04:15.959 --> 07:04:21.599
on firstly how you feel in your body, not trying

1937
07:04:21.680 --> 07:04:28.040
to change how you feel, not trying to relax, not

1938
07:04:28.240 --> 07:04:33.840
trying to move away from any discomfort or stress or tension,

1939
07:04:35.119 --> 07:04:41.799
just accepting, observing and accepting how you feel in the

1940
07:04:41.880 --> 07:04:48.159
different parts of your body, Just allowing yourself to be

1941
07:04:48.479 --> 07:04:55.959
exactly as you are, to notice to get in touch

1942
07:05:00.560 --> 07:05:08.400
with how you actually feel in this moment. To start

1943
07:05:08.560 --> 07:05:19.479
off by focusing on your hands, just be aware of

1944
07:05:19.599 --> 07:05:27.880
your hands. I'd like you to move your hands around,

1945
07:05:29.319 --> 07:05:34.919
just maybe move your fingers a little bit. I've been

1946
07:05:35.040 --> 07:05:40.759
enclosing in your hands very gently, just so that.

1947
07:05:41.000 --> 07:05:41.560
You can.

1948
07:05:43.360 --> 07:05:50.400
Get in touch with how your hands and your fingers feel,

1949
07:05:55.799 --> 07:06:14.720
very very slow movements. Focusing now on your feet, and

1950
07:06:14.840 --> 07:06:18.720
if you can just do kind of an equivalent with

1951
07:06:18.919 --> 07:06:24.639
your feet is you've just done with your hands, Maybe

1952
07:06:26.040 --> 07:06:34.680
turning your ankles, moving your feet around, moving your toes gently,

1953
07:06:37.479 --> 07:06:49.959
only very gently and very slowly, noticing how your feet

1954
07:06:50.560 --> 07:07:06.000
feel in this moment. Focusing now and your eyes, I'd

1955
07:07:06.159 --> 07:07:13.040
like you to just focus on your eyelids. Maybe you

1956
07:07:13.159 --> 07:07:16.240
can open and close your eyes a couple of times

1957
07:07:17.680 --> 07:07:21.560
to really get in touch with how you feel when

1958
07:07:21.599 --> 07:07:29.680
you do close your eyes. The muscle changes in your

1959
07:07:29.759 --> 07:07:36.360
eyes when you do close them, maybe raising your eyebrows.

1960
07:07:38.159 --> 07:07:45.959
It stretches the tops of your eyes, perhaps squinting your eyes,

1961
07:07:49.720 --> 07:07:51.360
scrunching up your eyes.

1962
07:07:52.240 --> 07:07:53.040
Just so you can.

1963
07:07:54.400 --> 07:08:04.279
Really get in touch with all aspects of how your

1964
07:08:04.400 --> 07:08:05.599
eyes feel.

1965
07:08:08.319 --> 07:08:08.799
Right now.

1966
07:08:18.159 --> 07:08:24.560
Now focusing on your thighs, and then it just starts

1967
07:08:24.639 --> 07:08:32.599
you to gently tense your thighs just very very gently,

1968
07:08:34.919 --> 07:08:45.560
just enough so you can become more attuned to the

1969
07:08:46.880 --> 07:08:55.360
physical sensation of your upper legs, the front of your thighs,

1970
07:08:55.599 --> 07:09:06.639
and the backs of your thighs. Noticing and observing how

1971
07:09:09.000 --> 07:09:24.040
your thighs feel right now. Moving your focus to the

1972
07:09:24.159 --> 07:09:31.000
back of your neck, just noticing the back of your neck,

1973
07:09:32.479 --> 07:09:37.759
the muscles, and of course they lead to the side

1974
07:09:37.840 --> 07:09:41.959
of your neck. They also lead to the top of

1975
07:09:42.080 --> 07:09:48.439
your back, which leads to your shoulders. So as your

1976
07:09:48.759 --> 07:09:54.439
focus on the back of your neck, maybe you can

1977
07:09:55.439 --> 07:10:03.240
move your head gently upwards if you're looking up, Maybe

1978
07:10:04.479 --> 07:10:12.159
moving your head down as if you're looking down, Perhaps

1979
07:10:12.439 --> 07:10:22.919
moving your head side decide right to left, only very slowly,

1980
07:10:25.400 --> 07:10:33.639
very gently. I'm not trying to force anything. It has

1981
07:10:33.799 --> 07:10:42.919
to be very very gentle, just so you can.

1982
07:10:44.479 --> 07:10:46.080
Be more.

1983
07:10:47.759 --> 07:10:59.599
In touch with the feelings, with the sensations, the physical sensations.

1984
07:11:00.959 --> 07:11:07.799
How on the back of your neck feels right now.

1985
07:11:15.360 --> 07:11:23.360
As we now focus on the tops of your arms,

1986
07:11:25.720 --> 07:11:30.560
the parts where your biceps and your triceps are between

1987
07:11:30.599 --> 07:11:37.680
your elbow and your shoulders. So you focus on those

1988
07:11:37.919 --> 07:11:44.599
parts on the tops of your arms. You may like

1989
07:11:44.720 --> 07:11:54.240
to just tense them but very very gently and slowly,

1990
07:11:56.799 --> 07:12:04.759
so you're straining or putting any pressure whatsoever.

1991
07:12:05.680 --> 07:12:06.599
On your arms.

1992
07:12:09.279 --> 07:12:16.680
It's just slowly you can gain more of a sense

1993
07:12:16.959 --> 07:12:27.400
of how your upper arms are feeling in this moment.

1994
07:12:30.799 --> 07:12:43.400
Just noticing as you gently, very gently and slowly tighten

1995
07:12:43.639 --> 07:12:54.439
the muscles and then let go. Notice how the tops

1996
07:12:54.560 --> 07:12:56.319
of your arms feel.

1997
07:12:58.840 --> 07:12:59.319
Right now.

1998
07:13:07.479 --> 07:13:10.520
As now focus.

1999
07:13:13.159 --> 07:13:20.720
On your stomach, the area the lower abdomen area below

2000
07:13:20.799 --> 07:13:29.599
your belly button, moving all the way down to your hips,

2001
07:13:30.680 --> 07:13:41.959
just above your grind. Maybe you're able to tense these

2002
07:13:42.159 --> 07:13:49.799
muscles in the area very very gently.

2003
07:13:52.840 --> 07:13:53.919
And slowly.

2004
07:13:59.560 --> 07:14:03.759
If that it's a difficult thing to do, maybe you

2005
07:14:03.840 --> 07:14:14.360
can just move your body, pushing your stomach up, maybe

2006
07:14:14.560 --> 07:14:17.919
moving a little bit to a side using your hips,

2007
07:14:20.080 --> 07:14:28.279
just so you can get more in tune with how

2008
07:14:28.439 --> 07:14:37.439
your lower up to an area this feeling.

2009
07:14:39.880 --> 07:14:40.799
In this moment.

2010
07:14:47.400 --> 07:14:49.080
Just noticing.

2011
07:14:50.000 --> 07:15:10.840
The physical sensations or your lower abdomen. As you move.

2012
07:15:12.520 --> 07:15:13.799
Your attention.

2013
07:15:15.759 --> 07:15:27.240
To your mouth, notice in your lips, then inside your mouth,

2014
07:15:29.520 --> 07:15:46.720
your teeth, your guns, your tongue. Just noticing how your

2015
07:15:46.880 --> 07:15:56.119
tongue in your mouth feels. It may help by moving

2016
07:15:56.439 --> 07:16:02.919
your tongue around your mouth, moving it to your left,

2017
07:16:04.680 --> 07:16:10.360
maybe pressing it gently against the side of your mouth,

2018
07:16:11.919 --> 07:16:16.880
and then to the right gently to the side of

2019
07:16:17.000 --> 07:16:24.919
your mouth, perhaps pressing up against the top of your mouth,

2020
07:16:26.119 --> 07:16:31.959
and then down gently against the bottom of your mouth,

2021
07:16:34.680 --> 07:16:46.080
always very slowly and a very very gentle.

2022
07:16:50.520 --> 07:16:51.680
So that you can.

2023
07:16:55.319 --> 07:17:18.919
Be aware of how you feel in your mouth area. No,

2024
07:17:23.520 --> 07:17:39.639
go to focus on your wrists, and I'll ask you

2025
07:17:40.119 --> 07:17:48.880
to maybe just routine your wrists by moving your hands

2026
07:17:50.279 --> 07:18:03.680
in a circular motion very gently and slowly, just slowly,

2027
07:18:04.119 --> 07:18:25.279
can feel the sensations that you are currently experiencing in

2028
07:18:28.319 --> 07:18:38.720
your risks. Perhaps smooth in your hands up and down

2029
07:18:41.400 --> 07:19:22.400
again very very champly and slowly, very chanz slow as

2030
07:19:22.840 --> 07:19:39.880
now start to observe your lower back. The bad part

2031
07:19:40.200 --> 07:19:50.000
is just above of your hips, where your coxis are

2032
07:19:57.520 --> 07:20:03.639
the whole area which also really does include the signs

2033
07:20:04.599 --> 07:20:10.080
of your body because those muscles are very much connected

2034
07:20:15.400 --> 07:20:22.720
as those muscles also move into your hyperia, connect into

2035
07:20:22.840 --> 07:20:37.799
your buttocks the sides of your hips, and if you're

2036
07:20:39.080 --> 07:20:47.840
physically able to do so, maybe you can very gently

2037
07:20:50.000 --> 07:21:03.319
just move your body eviss slightly, very slowly some side

2038
07:21:03.520 --> 07:21:23.560
to side, just enough to gauge how you feel in

2039
07:21:23.720 --> 07:21:39.680
your lower back, perhaps secretly, even move your hips gently

2040
07:21:42.000 --> 07:21:53.000
up and down, gently and slowly, in order to.

2041
07:21:57.560 --> 07:21:59.119
Be in touch.

2042
07:22:01.439 --> 07:22:07.479
With the physical sensations of your lower back.

2043
07:22:24.520 --> 07:22:25.240
As we know.

2044
07:22:30.599 --> 07:22:41.639
Your attention to your jewel an area for your chin

2045
07:22:42.919 --> 07:22:51.119
all the way up. Then aerial ears are oh of

2046
07:22:51.240 --> 07:22:51.880
your joe.

2047
07:23:02.119 --> 07:23:02.799
You can just.

2048
07:23:04.840 --> 07:23:11.520
Ye, it's okay to do so. Gently open your mouth

2049
07:23:14.439 --> 07:23:25.880
nor wide. No stretching, just very gently and slowly open

2050
07:23:26.040 --> 07:23:39.240
in your mouth an closing your mouth very gently and slowly,

2051
07:23:48.840 --> 07:23:49.720
so you can.

2052
07:23:52.680 --> 07:23:53.799
Be in touch.

2053
07:24:00.400 --> 07:24:33.720
With how your jaw feels. Now I have to sit

2054
07:24:34.000 --> 07:24:49.919
now your chest around. You don't need to do anything

2055
07:24:51.880 --> 07:24:58.720
to move your chest because it moves every time you breathe.

2056
07:25:04.040 --> 07:25:17.959
The moose very gently and slowly automatically with each breath

2057
07:25:18.319 --> 07:25:43.799
you take. As you focus on your chest feels when

2058
07:25:44.000 --> 07:26:20.959
you breathe, move in your focus to your forearms with

2059
07:26:21.159 --> 07:26:34.520
your elbows. Maybe you're able to very gently.

2060
07:26:35.880 --> 07:26:37.919
And slowly.

2061
07:26:39.720 --> 07:26:48.279
Dense the muscles in your forearms, and when you do that,

2062
07:26:48.799 --> 07:27:12.319
you can feel your elbows as well, very gently and slowly,

2063
07:27:20.799 --> 07:28:00.759
gently and softly observing your forums. Dopers. Now make a

2064
07:28:01.040 --> 07:28:19.680
focus the rest of your back, your upper back in

2065
07:28:20.080 --> 07:28:38.040
the middle, the middle of your back again, this part

2066
07:28:38.240 --> 07:28:52.880
of your body moves also every time you breed. You

2067
07:28:53.159 --> 07:29:06.880
may not notice that usually why should save your upper

2068
07:29:07.080 --> 07:29:14.439
back In the middle of your back, you can really

2069
07:29:15.040 --> 07:30:12.880
feel that sinto and remand moving your focus into your

2070
07:30:13.479 --> 07:30:26.639
hip area nor butts gray. There's a muscle at those

2071
07:30:26.840 --> 07:30:31.119
bones in your midsection.

2072
07:30:58.720 --> 07:31:00.119
Just not the same.

2073
07:31:02.200 --> 07:31:04.319
How your hips.

2074
07:31:06.520 --> 07:31:06.799
Feel.

2075
07:31:10.000 --> 07:31:27.840
Right now, you can very very gently love your hips,

2076
07:31:32.759 --> 07:31:59.080
maybe side to side very gently and so yeah, very

2077
07:32:03.759 --> 07:32:43.119
cha softly. Everything starts to slow down, including the thoughts

2078
07:32:43.279 --> 07:32:53.439
in your mind and your mind itself just starts to gradually.

2079
07:32:55.439 --> 07:33:01.599
It doesn't have to be instant, but just gradually starting

2080
07:33:01.840 --> 07:33:11.439
to It's almost like time is storing chin. It's a

2081
07:33:11.639 --> 07:33:19.799
slower pace to maybe what you're used to in your

2082
07:33:19.919 --> 07:33:31.159
day to day life. It's a slower movement of energy,

2083
07:33:41.959 --> 07:33:54.919
very small movements which make up the larger movements, which

2084
07:33:55.000 --> 07:34:02.840
is always the case. When you move your hand, it

2085
07:34:02.959 --> 07:34:05.720
might seem like it's one movement, but it's lots of

2086
07:34:06.520 --> 07:34:13.919
minute different muscles moving in accordance with each other. And

2087
07:34:18.919 --> 07:34:31.240
what happens in this space that we're sharing is we

2088
07:34:31.479 --> 07:34:37.639
move from that big.

2089
07:34:42.080 --> 07:34:53.639
Movement into those smaller movements, starting to focus on.

2090
07:34:58.959 --> 07:35:05.240
How your boy feels, not just as a whole, not

2091
07:35:05.479 --> 07:35:09.959
just oh, I'm feel in this way. I'm feeling stressed

2092
07:35:10.200 --> 07:35:15.840
or tense, or I'm feeling relaxed and calm. I'm feeling

2093
07:35:16.000 --> 07:35:22.759
this way, I'm feeling that way. Starting to notice that

2094
07:35:22.919 --> 07:35:36.919
your body begins to present to you small feelings around

2095
07:35:37.000 --> 07:35:54.720
your body, small physical sensations in your legs, whether pleasurable

2096
07:35:55.919 --> 07:36:09.880
or not. Maybe resisting the temptation to label them or

2097
07:36:10.000 --> 07:36:17.759
to judge them those feelings, just thinking them, thinking about

2098
07:36:17.799 --> 07:36:34.000
them is just being neutral, just feelings, not being particularly concerned,

2099
07:36:35.479 --> 07:36:50.639
just noticing what your body is telling you. Feelings in

2100
07:36:50.720 --> 07:36:56.919
your arms instead of feeling the whole of the arm,

2101
07:36:58.360 --> 07:37:07.560
Maybe notice those individual feelings, all those different muscles and

2102
07:37:11.720 --> 07:37:20.880
the skin, the hairs of your arms, all the internal

2103
07:37:21.040 --> 07:37:37.200
parts of your arms, the veins, the bones, just being

2104
07:37:37.240 --> 07:37:46.080
aware of maybe your elbow on your right arm has

2105
07:37:46.159 --> 07:37:57.479
a certain feeling. Maybe your left wrist also has its

2106
07:37:57.599 --> 07:38:18.319
own individual physical sensation. What about your forearm on your

2107
07:38:18.439 --> 07:38:30.720
right arm, your right forearm, there may not be any

2108
07:38:31.279 --> 07:38:38.520
particular feeling that you could even give a name to,

2109
07:38:42.279 --> 07:38:47.759
may not feel like anything other than just a feeling. Yeah,

2110
07:38:47.880 --> 07:38:59.919
it's there. The feelings in your shoulders. Perhaps you show

2111
07:39:00.080 --> 07:39:03.639
orders when you think about them, kind of almost like

2112
07:39:03.799 --> 07:39:10.479
they're the same, you know, the same feeling, almost like

2113
07:39:10.599 --> 07:39:13.240
you both of your shoulders are just one thing.

2114
07:39:15.040 --> 07:39:15.959
Of course they're not.

2115
07:39:24.639 --> 07:39:25.040
And when you.

2116
07:39:25.240 --> 07:39:31.240
Focus on your left shoulder and then on your right shoulder,

2117
07:39:33.279 --> 07:39:37.759
maybe find that you move the muscles a little bit,

2118
07:39:39.319 --> 07:39:54.159
maybe tense the muscles gently, noticing the difference in each shoulder.

2119
07:40:05.560 --> 07:40:21.400
Your lower back, the left side of your lower back

2120
07:40:21.599 --> 07:40:33.040
and the right side of your lower back of course

2121
07:40:33.119 --> 07:40:45.319
that connection to your buttocks and to your hips, and

2122
07:40:45.479 --> 07:40:58.799
also moving up into the middle of your back. And

2123
07:40:59.040 --> 07:41:03.599
sometimes like right now, actually when I focus on that part,

2124
07:41:04.959 --> 07:41:09.360
when I focused on my buttocks and then I focused

2125
07:41:09.400 --> 07:41:13.520
on the middle of my back, I almost felt like

2126
07:41:13.720 --> 07:41:18.479
the muscles in my lower back were being stretched very gently,

2127
07:41:23.240 --> 07:41:28.520
just stretched a little bit. Even though I wasn't doing

2128
07:41:28.639 --> 07:41:37.400
anything to try to stretch your lower back, it just

2129
07:41:37.479 --> 07:41:49.759
seemed to happen. The feeling of very gently stretching your

2130
07:41:49.840 --> 07:42:08.959
lower back comes along. I have feeling in your chest,

2131
07:42:16.560 --> 07:42:25.200
just noticing what sensations.

2132
07:42:25.840 --> 07:42:43.479
You are experiencing in your chest right now, And there's

2133
07:42:43.560 --> 07:42:47.319
so much of the chest of obviously there's the collar

2134
07:42:47.439 --> 07:42:49.119
bone leading to the chest.

2135
07:42:49.919 --> 07:42:58.200
You've got the chest bone, you've got the muscles in

2136
07:42:58.319 --> 07:43:06.200
your chest. Of course, if you're female, there's possibly the breasts.

2137
07:43:07.560 --> 07:43:15.720
If you're male, you've got the different well why not

2138
07:43:15.840 --> 07:43:16.959
that different these days, But.

2139
07:43:19.119 --> 07:43:20.279
There may be more.

2140
07:43:22.000 --> 07:43:28.279
Muscles at the top of the chest, but at the

2141
07:43:28.479 --> 07:43:33.360
side underneath, it's pretty much the same. Whether you're a

2142
07:43:33.439 --> 07:43:38.479
man or a woman. There's muscles there, muscles that stretch

2143
07:43:38.560 --> 07:43:44.159
out to your back as well as breast tissue stretches

2144
07:43:44.759 --> 07:43:52.000
and moves into your back. To just being aware of

2145
07:43:52.119 --> 07:44:13.159
your chest, being with whatever feeling there is in your chest.

2146
07:44:28.680 --> 07:44:31.840
And when I noticed that, I focus on my chest,

2147
07:44:36.200 --> 07:44:39.759
I feel it in my back and my upper back.

2148
07:44:41.240 --> 07:44:44.279
I mean, I guess the obvious reason would be because

2149
07:44:44.319 --> 07:44:54.240
you know, I'm breathe in in, and it stretches my

2150
07:44:54.560 --> 07:45:05.360
chest and my back at the same time. It feels

2151
07:45:08.680 --> 07:45:20.919
it feels okay, doesn't feel a little bit of pain

2152
07:45:21.000 --> 07:45:27.639
in my right chest A little bit not pain, but

2153
07:45:27.799 --> 07:45:38.040
little discomfort, maybe stiffness possibly, I don't know. I notice

2154
07:45:38.080 --> 07:45:47.959
my shoulders also wanting to flex for some reason. I

2155
07:45:48.000 --> 07:45:55.959
think that's probably part of my upper back, that connection

2156
07:45:56.200 --> 07:46:00.840
between my shoulders, my oper back because I can move

2157
07:46:00.919 --> 07:46:08.240
my shoulders and stretch the muscles in my back, moving

2158
07:46:08.279 --> 07:46:14.759
the shoulders backwards or up, which then moves I think

2159
07:46:14.799 --> 07:46:16.759
it's the scapulous.

2160
07:46:18.639 --> 07:46:19.240
In your back.

2161
07:46:29.279 --> 07:46:36.959
It feels quite nice. Actually, a good thing about this

2162
07:46:37.279 --> 07:46:42.040
is you can, if you want to, you can just

2163
07:46:45.599 --> 07:46:57.319
flex or stimulate the various muscles in your body gently

2164
07:46:58.759 --> 07:47:02.200
in order to get more of a sense of how

2165
07:47:02.319 --> 07:47:17.200
they feel. And when you're relaxing, when you do tense

2166
07:47:17.279 --> 07:47:21.240
and muscle, then you let it go and you let

2167
07:47:21.279 --> 07:47:30.279
it relax. It relaxes way more than it would normally.

2168
07:47:35.200 --> 07:47:40.479
But you have to feel that you're able to do that.

2169
07:47:42.119 --> 07:47:45.880
There's no point in doing it if there's an issue

2170
07:47:47.799 --> 07:47:53.279
with the per part of your body. You need to

2171
07:47:53.360 --> 07:48:03.759
be gentle with yourself at all times when relax in deeply,

2172
07:48:06.799 --> 07:48:22.000
it's important to be kind to yourself. As you notice

2173
07:48:22.200 --> 07:48:33.319
your mind. How much has your mind slowed down since

2174
07:48:33.400 --> 07:48:59.720
we started this recording? How came and peaceful is your

2175
07:48:59.799 --> 07:49:12.360
mind right now with nothing to think about and just

2176
07:49:12.639 --> 07:49:20.479
my voice to listen to. Because you know the intention

2177
07:49:22.200 --> 07:49:32.240
behind this recording, this relaxation at the very least, for

2178
07:49:32.319 --> 07:49:37.680
you to feel more relaxed at the end of recording

2179
07:49:37.919 --> 07:49:45.799
than you did at the beginning, at the very least,

2180
07:49:49.959 --> 07:49:58.959
for your mind to slow down as your body continues

2181
07:50:01.000 --> 07:50:17.560
to relax, because that's what you want to happen. That's

2182
07:50:17.680 --> 07:50:38.880
what you expect to happen, for relaxation to fill your body,

2183
07:50:47.119 --> 07:50:52.240
maybe calm in your mind to the point of boredom.

2184
07:50:55.799 --> 07:51:39.560
When you start maybe too drift away, drifting, it's almost

2185
07:51:39.880 --> 07:51:49.040
as if you're moving further away from your body in

2186
07:51:49.159 --> 07:52:02.599
your mind, just leaving that there, kind of liking it

2187
07:52:03.080 --> 07:52:08.959
an escape pod in the spaceship and movie, a space movie,

2188
07:52:09.080 --> 07:52:11.040
you know, when they get into a little part in it.

2189
07:52:12.919 --> 07:52:29.000
Since the month far away from the spaceship, safe to

2190
07:52:29.159 --> 07:53:40.119
dream and continue to relax, drifting size slur and peace.

2191
07:53:56.200 --> 07:53:57.439
So rare.

2192
07:54:10.479 --> 07:54:45.119
And peaceful and focusing on that feeding of those individual

2193
07:54:45.599 --> 07:54:52.720
parts of your body that's relaxing.

2194
07:54:54.639 --> 07:54:55.360
One by one.

2195
07:55:03.040 --> 07:55:03.599
You may.

2196
07:55:05.279 --> 07:55:18.959
Find that every now and then you realize that you

2197
07:55:19.119 --> 07:55:27.759
weren't listening to my voice because your mind started to

2198
07:55:28.000 --> 07:55:43.200
imagine something different, maybe started to almost move into some

2199
07:55:43.560 --> 07:55:51.959
kind of a dreamy state. And then you become aware

2200
07:55:52.200 --> 07:56:01.400
of my voice again. And even though you may want

2201
07:56:01.599 --> 07:56:06.560
to focus on my voice, you may also wish to

2202
07:56:09.080 --> 07:56:20.680
allow your mind to just drift naturally into that space

2203
07:56:20.959 --> 07:56:44.919
of comfort and safety. As you feel more, comfort spreading

2204
07:56:45.319 --> 07:56:58.040
through your body like a warm blanket covering you gently,

2205
07:57:02.080 --> 07:57:20.200
keeping your body it just the perfect temperature, and even

2206
07:57:20.360 --> 07:57:32.360
if you can hear background sounds, they just don't seem

2207
07:57:32.479 --> 07:57:49.240
to matter anymore. There's that sense of peace spreads through

2208
07:57:49.360 --> 07:58:03.000
your mind like a gentle breeze, yet strong enough to

2209
07:58:03.200 --> 07:58:19.439
blow away all negativity, strong enough to remove from your

2210
07:58:19.560 --> 07:58:37.400
mind any anxiety or stress that was there before, and

2211
07:58:37.680 --> 07:58:48.360
blow away any other thoughts or feelings that just don't

2212
07:58:48.720 --> 07:59:12.919
fit with the sense relaxation that is feeling your body

2213
07:59:17.919 --> 07:59:37.639
and your mind. Unless you focus on your mind and

2214
07:59:38.000 --> 07:59:44.520
countdown from ten down to one, and with each number

2215
07:59:45.080 --> 08:00:12.000
you hear, your mind will become slightly more relaxed, just

2216
08:00:12.439 --> 08:00:20.479
just slightly so. From ten down to nine, just a

2217
08:00:20.720 --> 08:00:30.080
slight movement. From nine down to eight, just another small

2218
08:00:34.560 --> 08:00:48.000
change in how you feel. Eight down to seven. Feeling

2219
08:00:48.119 --> 08:00:53.880
is a gap, almost like a gap that starts to

2220
08:00:54.000 --> 08:01:03.360
get wider, the gap between those feelings that you used

2221
08:01:03.439 --> 08:01:10.639
to have in your mind compared to the feelings you

2222
08:01:10.840 --> 08:01:18.520
have that are growing now, feelings of comfort and security

2223
08:01:18.799 --> 08:01:30.880
and confidence. And that gap becomes wider mate down to seven, seven,

2224
08:01:31.040 --> 08:01:39.400
down to six, and when you get to five, your

2225
08:01:39.599 --> 08:01:53.200
mind will start to have a certain physical sensation, most

2226
08:01:53.360 --> 08:01:59.560
like there's a magnet outside of your head sucking the

2227
08:01:59.759 --> 08:02:05.560
ten and the stress and any remaining feelings that you

2228
08:02:05.720 --> 08:02:16.799
don't want, sucking them out through your skull. And then

2229
08:02:16.959 --> 08:02:23.400
down to four you can start to really experience that

2230
08:02:24.479 --> 08:02:36.200
sense of not just emptiness, but space, a place full

2231
08:02:36.279 --> 08:02:48.279
of fresh air, place where you can stretch. It's almost

2232
08:02:48.360 --> 08:02:51.680
as if as you go down to four and three,

2233
08:02:52.159 --> 08:03:03.720
your mind is expanding, with this sense peace and tranquility

2234
08:03:04.560 --> 08:03:13.680
growing as it moves down to When you get to one,

2235
08:03:15.080 --> 08:03:23.720
in your mind just feels exactly how you want to feel,

2236
08:03:27.240 --> 08:03:42.880
almost perfect feeling, maybe a sensation that.

2237
08:03:44.520 --> 08:03:45.880
You'd like to keep.

2238
08:03:48.919 --> 08:03:59.720
A place that's safe, where nothing can affect you at all,

2239
08:04:11.479 --> 08:04:16.119
and you can stay in that that space of comfort

2240
08:04:16.240 --> 08:04:26.000
and confidence, confident in your own ability to create this

2241
08:04:26.919 --> 08:04:32.919
space and this fearing of comfort within your own mind

2242
08:04:34.479 --> 08:04:44.400
just by counting ten down to one. And this is

2243
08:04:44.560 --> 08:04:49.240
something that you can do yourself when you're on your own,

2244
08:04:54.119 --> 08:04:58.040
a time when you can maybe sit down, maybe just

2245
08:04:58.119 --> 08:05:09.159
for a few minutes, close your eyes. It just counts

2246
08:05:09.639 --> 08:05:23.240
slowly from ten down to one, and we experience these

2247
08:05:23.439 --> 08:05:33.759
feelings in your mind. And when you feel that way

2248
08:05:33.919 --> 08:05:48.880
in your mind, your body copies your mind, and that

2249
08:05:49.200 --> 08:05:55.720
feeling it's spread through your spine and your nervous system

2250
08:05:56.360 --> 08:06:03.720
into every part of your body, travels through your bloodstream,

2251
08:06:09.279 --> 08:06:29.759
heathing and relaxing every article of your existence. And we

2252
08:06:29.919 --> 08:06:39.080
can practice this a few times before the end of

2253
08:06:39.159 --> 08:06:43.919
the recording, and then you can practice on your own.

2254
08:06:46.000 --> 08:06:51.040
And each time you count from ten down to one,

2255
08:06:55.720 --> 08:07:07.880
the feelings of comfort, calmness, deep deep relaxation becomes stronger

2256
08:07:09.319 --> 08:07:23.520
and deeper feeling your mind and your brain. With these

2257
08:07:24.720 --> 08:07:35.520
positive chemicals, the spread throughout your body, relaxing you so quickly,

2258
08:07:37.599 --> 08:07:41.000
relaxing your whole body and mind.

2259
08:07:43.560 --> 08:07:46.279
So very, very.

2260
08:07:46.880 --> 08:08:02.360
Easily, just by counting for ten down to one. So

2261
08:08:02.520 --> 08:08:05.599
we're going to do now. I'm going to count from

2262
08:08:05.759 --> 08:08:10.040
ten down to one. I'd like you to repeat the

2263
08:08:10.240 --> 08:08:17.080
number after me. So when I say ten, you can

2264
08:08:17.200 --> 08:08:30.720
just repeat to yourself ten. Just notice, be aware of

2265
08:08:30.959 --> 08:08:42.560
how you feel in your mind and your body. Then

2266
08:08:42.599 --> 08:08:52.040
when I say nine, you can repeat to yourself nine,

2267
08:08:56.040 --> 08:09:06.959
be gain noticing the increase in comfort and calmness, in

2268
08:09:07.080 --> 08:09:17.279
your mind and in your body the same want to

2269
08:09:17.400 --> 08:09:28.520
say eight when I say seven, six, I want I

2270
08:09:28.599 --> 08:09:47.599
say five, four, when I say three, two, and lastly

2271
08:09:47.759 --> 08:09:53.119
when I say one, can you beat that number?

2272
08:10:00.599 --> 08:10:00.759
Now?

2273
08:10:00.840 --> 08:10:06.439
Of course, when you do this on your own, without

2274
08:10:06.560 --> 08:10:11.560
listening to me, you can say the numbers or whatever

2275
08:10:13.159 --> 08:10:21.639
speed that you feel is necessary for you, so you

2276
08:10:21.759 --> 08:10:27.720
can adapt. So you feel you want to say the

2277
08:10:27.880 --> 08:10:35.400
numbers ten down to one faster than I do, then

2278
08:10:35.439 --> 08:10:38.360
you go ahead and do that. Or if you feel

2279
08:10:39.159 --> 08:10:42.319
when you do it yourself that you'd like to have

2280
08:10:42.840 --> 08:10:50.880
more more space between the numbers, maybe take a lot

2281
08:10:51.080 --> 08:10:58.680
longer to get from ten all the way down to one,

2282
08:11:02.880 --> 08:11:15.880
that's your choice also to do. So, I'm gonna count

2283
08:11:16.000 --> 08:11:24.400
from ten down to one, and when I get to one,

2284
08:11:25.720 --> 08:11:31.240
that will be the end of this recording. The less,

2285
08:11:31.279 --> 08:11:35.840
of course, you're listening to music, then the music will continue.

2286
08:11:43.599 --> 08:11:56.840
Ten nine.

2287
08:12:21.599 --> 08:15:09.560
Four us.

2288
08:16:15.439 --> 08:17:41.360
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty twelve eleven, ten, nine, eight, seven, six, five, four, three.

2289
08:17:46.119 --> 08:17:53.000
Two one.

2290
08:18:01.400 --> 08:18:02.680
Now open your eyes.

2291
08:18:06.080 --> 08:18:07.040
Noticing.

2292
08:18:08.799 --> 08:18:13.759
How you physically feel having counted down from twenty to one,

2293
08:18:17.080 --> 08:18:22.040
allowing stress and tension to leave through your fingertips and

2294
08:18:22.240 --> 08:18:28.520
your tastes, and as you focus on your fingertips, maybe

2295
08:18:28.599 --> 08:18:34.840
they feel a little bit tingling, which is I suppose

2296
08:18:34.959 --> 08:18:39.880
quite understanding, considering the tension has been exiting your body

2297
08:18:40.040 --> 08:18:48.759
through your fingertips. So now I'm going to count from

2298
08:18:48.840 --> 08:18:55.840
twenty down to one again. This time you're going to

2299
08:18:55.919 --> 08:19:02.319
feel relief of tension and stress, any anxiety that you

2300
08:19:02.439 --> 08:19:15.360
may have leaving through your stomach, just leaving through your stomach,

2301
08:19:15.439 --> 08:19:19.360
almost as if it's just releasing.

2302
08:19:20.400 --> 08:19:21.200
The whole of your.

2303
08:19:21.159 --> 08:19:26.880
Stomach, your navel to just above your chest or blow

2304
08:19:26.880 --> 08:19:31.200
your chest, rather so surrounding your belly byton area, the

2305
08:19:31.319 --> 08:19:37.240
whole area. You can feel the tension of your body

2306
08:19:37.840 --> 08:19:43.319
where there's left just releasing from the area, and you

2307
08:19:43.439 --> 08:19:48.360
may notice that your stomach will become very relaxed. As

2308
08:19:48.680 --> 08:21:19.439
I count down from twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

2309
08:21:23.680 --> 08:21:23.880
Two.

2310
08:21:29.159 --> 08:21:36.360
What you can open your eyes again if you choose,

2311
08:21:36.919 --> 08:21:40.560
or you can just keep them closed because it feels relaxing.

2312
08:21:42.880 --> 08:21:47.560
Just notice saying your stomach feels I notice as your

2313
08:21:47.599 --> 08:21:52.880
focus just do a little scan of your body, just

2314
08:21:53.080 --> 08:22:06.599
notice saying your body feels focusing up body, back, chest, stomach, legs, arms, hands, feet,

2315
08:22:09.639 --> 08:22:16.560
just noticing, and you know, you may start to feel

2316
08:22:19.040 --> 08:22:22.840
more of a sense of tiredness, which may be the

2317
08:22:22.919 --> 08:22:27.759
reason you're listening to this recording because you're.

2318
08:22:28.959 --> 08:22:29.319
Like to.

2319
08:22:30.959 --> 08:22:42.799
Let go completely of everything and drift off into a nice, natural, calm,

2320
08:22:43.240 --> 08:22:58.439
relaxing sleep. So now we can focus on your forehead,

2321
08:23:02.360 --> 08:23:05.119
and if you choose, you can incorporate your eyes in

2322
08:23:05.279 --> 08:23:12.159
this focus as well. Your forehead and your eyes. It's

2323
08:23:12.240 --> 08:23:16.720
that whole area basically almost as if you were wearing

2324
08:23:16.759 --> 08:23:20.520
a mask, you know, like a I don't know, a

2325
08:23:20.680 --> 08:23:27.639
batman mask or something, or I'm trying to sorrow or something,

2326
08:23:27.680 --> 08:23:29.799
you know, the kind of mask that covers your eyes

2327
08:23:30.279 --> 08:23:36.799
but also covers quite a lot of the forehead. Focusing

2328
08:23:36.840 --> 08:23:39.479
on that area because that's the area that we're now

2329
08:23:39.639 --> 08:23:46.319
going to release tension, stress from your mind, your brain,

2330
08:23:46.599 --> 08:23:50.200
from your mind, and any tension that you may have

2331
08:23:50.479 --> 08:23:54.560
remaining in your face, in your neck and your jaw,

2332
08:23:55.759 --> 08:24:01.919
and your eyes, your forehead or your scalp. So basically

2333
08:24:02.119 --> 08:24:07.959
any tension within your head area, including your mind and

2334
08:24:08.159 --> 08:24:16.360
your brain that's going to be released through your fullhead

2335
08:24:16.439 --> 08:24:23.759
in your eyes as I count down again from twenty

2336
08:24:24.159 --> 08:25:54.040
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four.

2337
08:25:57.919 --> 08:26:17.439
Three, Noticing.

2338
08:26:19.279 --> 08:26:25.759
As you scared your face with jaw, your eyes, of

2339
08:26:26.040 --> 08:26:34.720
cheap bones, your ears, a forehead, your scalp, your neck,

2340
08:26:36.200 --> 08:26:40.159
back of your neck, front of your neck, the side

2341
08:26:40.279 --> 08:26:50.959
of your neck, and your throat. Noticing being aware of

2342
08:26:51.200 --> 08:27:02.639
the comfort increased the relaxation, not just in your head

2343
08:27:02.720 --> 08:27:07.720
and neck and mind, also the rest of your body.

2344
08:27:13.040 --> 08:27:20.119
Just notice how loose and calm you feel, and how easily.

2345
08:27:21.880 --> 08:27:23.400
It is to just let go.

2346
08:27:26.200 --> 08:27:50.319
Completely, let go completely, how easily. So what I'm going

2347
08:27:50.360 --> 08:27:53.759
to do now is I'm going to focus on the

2348
08:27:53.840 --> 08:28:04.439
top of your head that we're gonna allow every last

2349
08:28:06.360 --> 08:28:12.439
piece of tension or stress, the wine be lingering or

2350
08:28:12.639 --> 08:28:18.959
hiding in your body or mind my head, to just

2351
08:28:20.720 --> 08:28:27.080
be sucked out on the top of your head released

2352
08:28:31.000 --> 08:28:38.040
to Yeah, it's sucked out into the clouds. Imagine a

2353
08:28:38.159 --> 08:28:44.400
big cloud above your head, almost like a whirlpool. It's

2354
08:28:44.560 --> 08:28:49.560
just gonna suck that at tension out top of your head,

2355
08:28:52.240 --> 08:28:53.479
just take away.

2356
08:28:55.040 --> 08:28:55.720
You good.

2357
08:28:58.680 --> 08:29:02.439
You focus. Imagine an opening at the top of your

2358
08:29:02.520 --> 08:29:09.080
head with a tension and stress and in remaining issues

2359
08:29:09.279 --> 08:29:13.040
maybe worries or concerns that are no use to you.

2360
08:29:13.240 --> 08:29:17.000
Now you can all be sucked down at the top

2361
08:29:17.040 --> 08:29:23.919
of your head and taken away. As I count down again,

2362
08:29:24.599 --> 08:29:52.799
I'm twenty down to work now twenty nineteen, eighteen, seventeen,

2363
08:29:58.119 --> 08:30:52.680
sixteen fifty fourteen thirty two, twelve eleven ten nine eight.

2364
08:30:58.599 --> 08:31:29.279
Seven m six five four three two war.

2365
08:31:39.400 --> 08:31:57.599
Prey noticing how you feel, how relaxed and colm if

2366
08:31:57.680 --> 08:32:11.799
physically and mental they feel right now, How peaceful your

2367
08:32:12.040 --> 08:32:18.319
mind feels. It feels so nice to just let go,

2368
08:32:20.639 --> 08:32:29.880
to give yourself some space to breathe easily, to think calmly,

2369
08:32:35.040 --> 08:32:40.119
just to take a break from all that pointless worry

2370
08:32:40.400 --> 08:32:45.599
and concerns about things that you don't need to think

2371
08:32:45.680 --> 08:32:56.520
about right now, because this is your time to let go.

2372
08:32:57.880 --> 08:33:05.080
This is your space to be enjoy feeling deeply relaxed,

2373
08:33:07.159 --> 08:33:14.639
peaceful in your mind, relaxed in your body. They can

2374
08:33:14.799 --> 08:33:23.959
feel so good, so nice to just not have to

2375
08:33:24.159 --> 08:33:35.360
do anything, to be able to really enjoy that serenity

2376
08:33:36.080 --> 08:33:44.479
that comes of letting go completely that peacefulness that comes.

2377
08:33:44.240 --> 08:33:52.400
With being in this.

2378
08:33:54.240 --> 08:34:04.319
Peaceful space. And you can keep this sense of calmness

2379
08:34:05.119 --> 08:34:16.279
for as long as you choose. If you choose to

2380
08:34:16.520 --> 08:34:23.720
drift off into a deep, healing, natural sleep, then you

2381
08:34:23.840 --> 08:34:35.319
can do that. It's completely up to you, and you

2382
08:34:35.439 --> 08:34:40.439
can keep this feeling of calmness physically in your mind

2383
08:34:41.720 --> 08:34:48.200
for so long as you choose to feel completely relaxed,

2384
08:34:53.919 --> 08:35:03.200
completely relaxed. I'd like you to make up your mind

2385
08:35:05.400 --> 08:35:16.319
that you're going to relax, and I want to explore

2386
08:35:16.439 --> 08:35:19.560
that with you. What it feels like when you actually

2387
08:35:21.200 --> 08:35:28.439
decide that you're going to relax, not forcing yourself, but

2388
08:35:28.639 --> 08:35:34.959
giving yourself that. Yes, it is a command, really, isn't it.

2389
08:35:35.040 --> 08:35:42.360
When you're telling yourself relax in a gentle but firm

2390
08:35:42.479 --> 08:35:49.759
way that only you can really tell yourself in that way.

2391
08:35:50.599 --> 08:35:52.400
You can't really have someone else saying to you and

2392
08:35:52.479 --> 08:35:58.560
now it relax, relax, you know, and it needs to

2393
08:35:58.560 --> 08:36:01.880
be gentle, but you can't. Someone else can't really have

2394
08:36:02.240 --> 08:36:11.119
the same the same kind of influence or power that

2395
08:36:11.439 --> 08:36:19.040
you have over your own physicality, over how you feel,

2396
08:36:24.880 --> 08:36:29.759
because when you say it to yourself, it means more.

2397
08:36:30.919 --> 08:36:37.400
It's personal and your brain and your unconscious mind and

2398
08:36:37.520 --> 08:36:44.080
your body listens to what you say. So for example,

2399
08:36:44.680 --> 08:36:47.279
we'll test it out and do a little test, a

2400
08:36:47.360 --> 08:36:51.159
few little tests along the way, and you can get

2401
08:36:51.279 --> 08:36:57.759
more of an idea of the force, a positive force

2402
08:36:57.919 --> 08:37:04.680
that you can have in creating a sense of comfort

2403
08:37:04.880 --> 08:37:09.680
and relaxation in your body and your mind quite quickly

2404
08:37:11.479 --> 08:37:22.200
just by you telling yourself to relax. So I want

2405
08:37:22.240 --> 08:37:29.200
to start by it's focus on your hands. So focus

2406
08:37:29.279 --> 08:37:31.880
on your hands and just tell your hands to relax,

2407
08:37:32.919 --> 08:37:37.799
and just say relax. As you focus on your hands,

2408
08:37:40.080 --> 08:37:44.639
you could say my hands are relaxed, or I want

2409
08:37:44.680 --> 08:37:48.880
my hands to relax. Now, I think if you actually

2410
08:37:48.919 --> 08:37:55.919
do it directly by focusing and imagining that your hands

2411
08:37:56.959 --> 08:37:59.319
can hear what you're saying, you know, like they got

2412
08:37:59.360 --> 08:38:05.080
little ears, which is a bit weird. So talking to

2413
08:38:05.279 --> 08:38:22.000
your hands and just say relax, noticin how your hands

2414
08:38:22.080 --> 08:38:37.639
start to relax. Now, focus on your eyes and tell

2415
08:38:37.680 --> 08:38:41.000
your eyes to relax. You just say in the same

2416
08:38:41.119 --> 08:38:50.439
word relax, and find the right tone for you. You know,

2417
08:38:50.599 --> 08:38:57.560
I might say relax, but you you might say relax

2418
08:38:58.680 --> 08:39:03.439
or relax. You know, you might say it differently to

2419
08:39:03.560 --> 08:39:11.159
yourself and that's important for you to gauge what feels

2420
08:39:11.400 --> 08:39:17.400
right for you to just tell your eyes to relax

2421
08:39:17.919 --> 08:39:21.840
whilst focusing on your eyes, your eyelids, the muscles around

2422
08:39:21.919 --> 08:39:27.959
your eyes, your eyebrows, and just tell your eyes directly

2423
08:39:30.759 --> 08:40:09.880
relax now. Now, I just did that myself, and sometimes

2424
08:40:09.959 --> 08:40:12.400
you may feel that you need a bit more time

2425
08:40:14.560 --> 08:40:17.959
for the different parts to relax, you know, because I

2426
08:40:18.080 --> 08:40:23.000
started talking again and maybe that part hasn't relaxed fully.

2427
08:40:23.919 --> 08:40:26.000
But what will happen is that it will just continue

2428
08:40:26.040 --> 08:40:30.319
to relax even though I'm talking. And that's happened with

2429
08:40:30.479 --> 08:40:37.880
my eyes. Something else I noticed is when I started

2430
08:40:37.919 --> 08:40:41.959
focusing on my eyes, they actually almost became They got

2431
08:40:42.040 --> 08:40:45.000
worse before they got better in a way. So I

2432
08:40:45.040 --> 08:40:49.720
felt a degree of tension growing in my eyes and

2433
08:40:49.840 --> 08:40:54.159
then disappearing. So I think what that was really it

2434
08:40:54.279 --> 08:41:00.159
was just me becoming more aware of the tension that

2435
08:41:00.360 --> 08:41:01.360
was already there.

2436
08:41:01.720 --> 08:41:02.400
That I wasn't.

2437
08:41:03.400 --> 08:41:07.319
I wasn't focused on it before, so I wasn't really

2438
08:41:08.080 --> 08:41:25.439
acknowledging it or really conscious to those feelings. Yeah, my

2439
08:41:25.599 --> 08:41:29.759
eyes is still continuing to relax, as well as my hands. Actually,

2440
08:41:33.240 --> 08:41:38.639
my hands have got a certain kind of energy like

2441
08:41:38.880 --> 08:41:44.040
not buzzing, but I can kind of fear a degree

2442
08:41:44.080 --> 08:41:50.000
of energy in my hands. Maybe that's where the tension

2443
08:41:50.159 --> 08:42:02.119
is being released. Maybe that's causing that. The next part,

2444
08:42:02.240 --> 08:42:04.400
I think we should focus on the back of the neck.

2445
08:42:05.080 --> 08:42:10.240
That's a part was quite often well for me, holds tension.

2446
08:42:10.319 --> 08:42:13.119
I don't know about for yourself, but I think it's

2447
08:42:13.200 --> 08:42:19.520
quite a standard place where tension is sometimes held. So

2448
08:42:21.680 --> 08:42:24.799
and I'm doing exactly what you're doing as you do

2449
08:42:24.919 --> 08:42:28.439
it as well, so I'm telling my body parts to

2450
08:42:28.599 --> 08:42:31.599
relax as well. So if you tell your neck the

2451
08:42:31.720 --> 08:42:34.520
back of your neck, focus on the back of your neck,

2452
08:42:34.680 --> 08:42:41.599
and just say relax in your own words, in your

2453
08:42:41.639 --> 08:42:45.279
own tone, in your own voice. You can say out loud,

2454
08:42:45.439 --> 08:42:49.599
or you can just say it to yourself internally. But

2455
08:42:49.759 --> 08:42:54.360
you're focusing, and you're saying it literally to the back

2456
08:42:54.400 --> 08:42:57.159
of your neck, as if the back of your neck

2457
08:42:57.279 --> 08:43:03.919
can actually hear what you're saying. Yah, So do that now,

2458
08:43:04.119 --> 08:43:08.759
just say relax, so back your neck, and I'll do

2459
08:43:08.880 --> 08:43:50.560
the same. Then what I noticed, and you may have

2460
08:43:50.840 --> 08:43:55.720
had similar thing is even though I was focusing on

2461
08:43:55.799 --> 08:44:06.799
the back of the neck, other parts started to I

2462
08:44:06.880 --> 08:44:10.520
don't know, show themselves to me, or maybe because they

2463
08:44:10.639 --> 08:44:14.000
want to be relaxed as well. But I started noticing

2464
08:44:14.159 --> 08:44:17.599
the feelings in my shoulders at tension in my shoulders

2465
08:44:17.919 --> 08:44:24.639
and in my upper back. Whether that was because my

2466
08:44:25.200 --> 08:44:29.040
back of my neck was saying, well, I'm pretty much okay.

2467
08:44:30.639 --> 08:44:39.959
It's the other parts that need attention, but my low

2468
08:44:40.680 --> 08:44:44.279
back of my neck is still relaxing. But I just

2469
08:44:44.400 --> 08:44:51.000
became more aware of other parts that needed attention. Now,

2470
08:44:51.080 --> 08:44:56.000
this might happen and it's not. It doesn't mean that

2471
08:44:56.080 --> 08:45:00.439
it's going wrong. It just means you're being no five

2472
08:45:00.560 --> 08:45:08.799
of more places that also want to feel relaxed. So

2473
08:45:09.159 --> 08:45:13.360
I'm going to focus on my upper back. So you

2474
08:45:13.439 --> 08:45:17.319
can do the same even if you don't have any

2475
08:45:18.959 --> 08:45:22.439
feelings of tension that are obvious in your upper back.

2476
08:45:24.400 --> 08:45:29.279
You just focus on your back and the whole area

2477
08:45:29.439 --> 08:45:33.919
from the shoulder blades down to the middle of your

2478
08:45:34.000 --> 08:45:38.240
back and the spine. And with me, it's more the

2479
08:45:38.360 --> 08:45:46.360
shoulder blades more. Yeah, that's the parts that are really

2480
08:45:48.439 --> 08:45:55.279
sort of given me the nod that it needs relaxing.

2481
08:45:55.360 --> 08:45:58.799
The sounds going to ask that pad to relax, and

2482
08:45:58.959 --> 08:46:24.880
you can do the same relaxed up the back there's

2483
08:46:24.919 --> 08:46:26.599
something strange happened there.

2484
08:46:27.119 --> 08:46:27.400
And this.

2485
08:46:28.880 --> 08:46:29.759
Often happens.

2486
08:46:29.799 --> 08:46:30.720
I've been doing this for.

2487
08:46:33.240 --> 08:46:39.439
Over sixteen years or something, and often I'm one surprised,

2488
08:46:41.080 --> 08:46:47.479
amazed really that there can be a feeling. So when

2489
08:46:47.520 --> 08:46:50.959
I was focusing on the back of my neck, on

2490
08:46:51.080 --> 08:46:55.720
my back was starting to feel quite stressed and in

2491
08:46:55.919 --> 08:47:01.599
need of attention. As soon as started talking to you

2492
08:47:01.880 --> 08:47:07.080
about my upper back and talking about, you know, getting

2493
08:47:07.119 --> 08:47:12.159
ready to ask the upper back to relax, my back

2494
08:47:12.240 --> 08:47:18.080
already started to relax. It's almost as if it doesn't

2495
08:47:18.240 --> 08:47:28.479
need to hear the words, just needs intention, just needs

2496
08:47:28.560 --> 08:47:40.639
to be noticed. And that is something that often happens

2497
08:47:41.080 --> 08:47:48.279
in this type of situation is when you start to

2498
08:47:48.439 --> 08:47:53.439
relax a couple of parts of your body, as we've

2499
08:47:53.560 --> 08:47:58.479
done with our hands, our eyes and eyelids.

2500
08:47:59.599 --> 08:48:06.639
And out back of the neck, top of the back,

2501
08:48:08.560 --> 08:48:10.479
upper back, the.

2502
08:48:10.560 --> 08:48:17.200
Rest of the body seems to just take notice and

2503
08:48:17.439 --> 08:48:25.880
decide in its own way to start relaxing. Other parts

2504
08:48:25.919 --> 08:48:35.959
of your body start to just become looser. I suppose

2505
08:48:36.119 --> 08:48:38.520
it's kind of like a bit of an avalanche, you know,

2506
08:48:40.159 --> 08:48:43.439
the little ball starts rolling and before you know it,

2507
08:48:43.560 --> 08:48:46.799
the whole of your body is completely relaxed and can't.

2508
08:48:55.919 --> 08:49:03.560
And if you focus on your face, you focus on

2509
08:49:03.639 --> 08:49:12.279
your eyes, your eyelids, your eyebrows, and the muscles around

2510
08:49:12.360 --> 08:49:21.880
your eyes. Maybe you start to notice that your forehead

2511
08:49:22.159 --> 08:49:26.840
is more relaxed than it was. Maybe your face is

2512
08:49:26.919 --> 08:49:33.599
more relaxed. I would say my entire face is a

2513
08:49:33.720 --> 08:49:47.080
lot more relaxed than it was. So we're going to

2514
08:49:47.159 --> 08:49:54.799
focus now on your shoulders again, just like before. Just

2515
08:49:54.959 --> 08:49:58.799
tell your shoulders and you can do them in the digity.

2516
08:49:58.919 --> 08:50:03.279
You can do right older, left shoulder. I just didn't

2517
08:50:03.400 --> 08:50:07.720
do both at the same time. And just tell your

2518
08:50:07.840 --> 08:50:12.360
shoulders as you focus on them in your mind, focus

2519
08:50:12.520 --> 08:50:17.119
on them how they feel. Maybe you can see them

2520
08:50:17.639 --> 08:50:27.720
in your mind's eye. Just tell your shoulders to relax

2521
08:51:05.360 --> 08:51:21.639
as nice as they relax. But do you notice, especially

2522
08:51:21.720 --> 08:51:28.119
with my back, is the connection between the different parts

2523
08:51:29.639 --> 08:51:39.360
the back, the shoulders, the neck being all connected and

2524
08:51:39.639 --> 08:51:46.159
being such a large part of your body, it's it's

2525
08:51:46.240 --> 08:51:54.560
hard to separate them from each other. And my lower

2526
08:51:54.639 --> 08:51:56.680
back is starting to relax on its own.

2527
08:52:02.919 --> 08:52:04.040
Maybe I'm going too.

2528
08:52:04.040 --> 08:52:10.040
Slow and that could be an issue because we all

2529
08:52:10.119 --> 08:52:16.479
go at different speeds and the idea of the beginning

2530
08:52:16.560 --> 08:52:18.919
of this recording was for you to be able to

2531
08:52:19.159 --> 08:52:35.520
just say to yourself, relax without focusing on any particular

2532
08:52:35.720 --> 08:52:41.479
part of your body. Because when you know that, telling

2533
08:52:41.599 --> 08:52:53.720
your hands to relax and your hands relax, you tell

2534
08:52:53.799 --> 08:53:02.159
your eyelids, your eyes and muscles around your eyes and

2535
08:53:02.240 --> 08:53:16.119
your eyebrows to relax and they relax. You tell the

2536
08:53:16.799 --> 08:53:35.919
back of your neck to relax, and it relaxes. You

2537
08:53:36.040 --> 08:53:55.599
tell your upper back to relax, and it relaxes.

2538
08:53:59.439 --> 08:53:59.880
Hmm.

2539
08:54:03.319 --> 08:54:05.279
You tell your shoulders.

2540
08:54:06.599 --> 08:54:18.759
To relax, and they relax.

2541
08:54:42.439 --> 08:54:46.520
You told your hands to relax, they relaxed, and they

2542
08:54:46.639 --> 08:55:00.040
continued to relax. You told your eyelids the must it

2543
08:55:00.240 --> 08:55:07.200
was around your eyes, your eyebrows to relax, They relaxed

2544
08:55:10.759 --> 08:55:21.759
and continued to relax. When you told the back of

2545
08:55:21.840 --> 08:55:28.840
your neck, focused on the back of your neck and

2546
08:55:29.080 --> 08:55:40.680
told it to relax, they relaxed and continued to relax.

2547
08:55:48.840 --> 08:55:57.959
When you told your upper back to relax, be relaxed

2548
08:55:58.599 --> 08:56:14.919
and continued to relax. That's with your shoulders. You told

2549
08:56:14.959 --> 08:56:23.279
your shoulders to relax, and your shoulders relaxed and continued

2550
08:56:28.400 --> 08:56:29.080
to relax.

2551
08:56:34.759 --> 08:56:39.720
And it's not just that, it's.

2552
08:56:42.400 --> 08:56:46.799
That the rest of your body has also been listening,

2553
08:56:48.520 --> 08:56:54.159
and the relaxation has been spread in so from your

2554
08:56:54.240 --> 08:57:01.840
eyes to relaxation, spread to your forehead, around your face,

2555
08:57:02.119 --> 08:57:15.639
into your skin, into your jaw, into the fronts and

2556
08:57:15.919 --> 08:57:21.119
sides of your neck, all way down your chest and stomach,

2557
08:57:27.840 --> 08:57:35.000
your relaxed hands and shoulders. Me up through your arms,

2558
08:57:35.680 --> 08:57:43.799
relaxing your forearms, your upper arms, elbows, your wrists.

2559
08:57:47.439 --> 08:57:47.919
Let you go.

2560
08:57:55.479 --> 08:57:56.639
In lower bag.

2561
08:58:00.080 --> 08:58:03.319
Chips, but exprey.

2562
08:58:04.240 --> 08:58:05.560
Or just start to.

2563
08:58:05.680 --> 08:58:14.599
Relax, continue in comfort, spreading through your leggs.

2564
08:58:19.400 --> 08:58:21.279
All the way down to.

2565
08:58:21.360 --> 08:58:30.720
Your ankles, the tops of your feet, the sight of

2566
08:58:30.840 --> 08:58:43.279
your feet, and the bottoms of your feet, relaxing into

2567
08:58:43.360 --> 08:58:50.360
your toes, each toe reaxing.

2568
08:58:53.959 --> 08:58:54.279
Cold.

2569
08:59:10.240 --> 08:59:21.520
And as your body relaxes more, your mind becomes slower

2570
08:59:27.000 --> 08:59:42.720
and peaceful, to the point where if you choose to

2571
08:59:42.919 --> 09:00:00.400
fall asleep, you can easily do that easy drift the

2572
09:00:00.479 --> 09:00:12.000
way because there's nothing going on in your mind. Your

2573
09:00:12.080 --> 09:00:24.919
brain is peaceful, your body continuous.

2574
09:00:28.000 --> 09:00:28.599
To rise.

2575
09:00:52.439 --> 09:00:58.479
And with that connection between your body relaxing, the word

2576
09:01:00.159 --> 09:01:12.680
you say to yourself relax means that you don't need

2577
09:01:14.159 --> 09:01:19.599
to focus on just one part. You can just focus

2578
09:01:19.759 --> 09:01:47.200
on your entire body, saying the powerful word wholas and there's.

2579
09:01:49.080 --> 09:01:52.439
Those familiar.

2580
09:01:53.439 --> 09:02:08.560
Sensations of comfort spreading throughout your body, the seing and

2581
09:02:08.880 --> 09:02:28.279
calming and heathing every part to your body, bathing relaxed.

2582
09:02:42.919 --> 09:02:46.360
So all we need to do and now on is

2583
09:02:46.599 --> 09:02:49.599
just tell your something.

2584
09:02:53.119 --> 09:02:58.759
Relax and.

2585
09:03:05.000 --> 09:03:22.759
Eating completely. Comfortaboy, come, So.

2586
09:03:27.479 --> 09:04:29.799
Starting down with number twenty nineteen eighteen seventeen sixty fifty

2587
09:04:52.360 --> 09:05:58.560
FOURT thirty too well.

2588
09:06:11.080 --> 09:09:12.440
Us U.

2589
09:10:23.720 --> 09:12:42.839
Eight usus.

2590
09:12:35.720 --> 09:12:38.040
In the.

2591
09:13:43.760 --> 09:16:40.279
USU up competius us.

2592
09:17:17.199 --> 09:17:46.080
One. So counted down ten to one, ten nine eight seven, six,

2593
09:17:48.279 --> 09:18:08.480
five four three two. What and maybe that was a

2594
09:18:08.519 --> 09:18:12.639
bit too quick in order to relax. Maybe it's a

2595
09:18:12.720 --> 09:18:18.839
bit too fast for you to notice the calming of

2596
09:18:18.919 --> 09:18:25.599
your body, maybe even a little bit of pressure there,

2597
09:18:25.800 --> 09:18:29.120
Like you'll count it down from ten to one. What

2598
09:18:29.160 --> 09:18:32.440
do you expect me to do? Man, expect me to

2599
09:18:32.519 --> 09:18:41.040
stick go with floppy just because you're counting down too.

2600
09:18:42.040 --> 09:18:45.319
If you try it again, but this time I'll go

2601
09:18:45.400 --> 09:18:52.480
a bit slower this time, as you focus on the

2602
09:18:52.599 --> 09:18:56.760
whole of your body before we focus on your legs.

2603
09:18:59.160 --> 09:19:08.319
Just notice how your body does start to feel more

2604
09:19:08.800 --> 09:19:27.800
relaxed with every number that I count down ten nine

2605
09:19:33.599 --> 09:19:58.040
eight seven, six, five.

2606
09:20:08.199 --> 09:20:16.440
Four three.

2607
09:20:29.639 --> 09:21:07.360
Two one, And just notice how how you feel, generally,

2608
09:21:07.800 --> 09:21:08.839
how your body feels.

2609
09:21:15.519 --> 09:21:23.800
It's not necessarily even about counting down from ten to one.

2610
09:21:26.800 --> 09:21:34.839
It's that space that you have, that body space between.

2611
09:21:36.879 --> 09:21:40.440
Us being.

2612
09:21:43.760 --> 09:21:56.080
Active physically or mentally, just sitting or lying down, just

2613
09:21:56.319 --> 09:22:02.199
being there, not doing anything, not saying anything, or needing

2614
09:22:02.480 --> 09:22:07.919
to think about anything. So it opens up a space,

2615
09:22:08.919 --> 09:22:18.040
you know, a bit of a space, a gap. And

2616
09:22:18.160 --> 09:22:21.559
the more I came down from the tent to one,

2617
09:22:22.680 --> 09:22:30.800
the bigger that gap becomes. So there's that gap of calmness,

2618
09:22:32.239 --> 09:22:47.000
of comfort and relaxation. It's a nice feeling, yeah, And

2619
09:22:47.120 --> 09:22:59.360
it moves those stresses or discomforts physically or emotionally moves away.

2620
09:23:06.120 --> 09:23:18.839
Allows you to just slow down, someone to count again

2621
09:23:18.959 --> 09:23:25.120
from ten down to one, and notice that gap widening,

2622
09:23:27.319 --> 09:23:31.760
the gap. And as it widens, it's almost like the

2623
09:23:33.480 --> 09:23:51.040
stress and attention falls into the gap. It gives you

2624
09:23:51.120 --> 09:23:54.720
that distance, that space.

2625
09:23:57.120 --> 09:24:02.519
Now ten.

2626
09:24:06.919 --> 09:26:03.480
Nine, eight, seven, six, five, four, three two one. And

2627
09:26:03.760 --> 09:26:24.919
how does your body feel now? Can you notice do

2628
09:26:25.040 --> 09:27:01.639
you feeling calmer? Do you feeling more relaxed? As we

2629
09:27:01.800 --> 09:27:22.040
now focus on your legs, just your legs. We're just

2630
09:27:22.160 --> 09:27:42.160
gonna start with focusing on your thighs. Of course, it's

2631
09:27:42.239 --> 09:27:50.519
not the most exciting thing to be doing, because I'm

2632
09:27:50.680 --> 09:27:53.599
sure like most of your body is not not going

2633
09:27:53.720 --> 09:28:06.360
on right now. Just focusing on the whole of your thighs,

2634
09:28:09.199 --> 09:28:12.919
the tops of your thighs, the sides of your fires,

2635
09:28:15.120 --> 09:28:19.599
the bottoms of your thighs, your outer thighs, and your

2636
09:28:19.720 --> 09:28:24.919
inner thighs, basically the whole of your thigh that leads

2637
09:28:26.000 --> 09:28:41.519
into your hip and it goes down to your knee joints. Now,

2638
09:28:41.599 --> 09:28:48.599
this is a big area. It's a very heavy area.

2639
09:28:49.120 --> 09:28:55.080
It's very strong, probably the strongest muscles in your body

2640
09:28:55.839 --> 09:29:10.080
or in your thighs. But I don't think we perhaps

2641
09:29:12.120 --> 09:29:24.800
give enough attention to our thighs. Perhaps we don't acknowledge

2642
09:29:25.480 --> 09:29:44.879
how important our thighs are to our lives, how much

2643
09:29:47.519 --> 09:30:01.000
they actually do for us all through our lives. And

2644
09:30:01.120 --> 09:30:06.839
it may seem to sound really weird, but I think

2645
09:30:06.919 --> 09:30:13.800
that all of our body parts, especially our thighs, need

2646
09:30:14.000 --> 09:30:28.480
some TLC, a bit of love shown, a bit of acknowledgment,

2647
09:30:31.199 --> 09:30:40.279
thank you, gratitude for what our thighs do for us.

2648
09:30:46.839 --> 09:30:52.440
And I know this may sound a bit strange. Maybe

2649
09:30:52.480 --> 09:30:55.279
you think, why am I surely how I should be

2650
09:30:55.360 --> 09:31:04.440
out in the garden hugging a tree or something. It's

2651
09:31:04.519 --> 09:31:07.760
hard to set a microphone up on a tree. That's

2652
09:31:07.800 --> 09:31:10.239
why I'm doing this indoors. Otherwise I would be outside

2653
09:31:10.319 --> 09:31:13.800
hugging a tree. Now I can't see the television from

2654
09:31:13.839 --> 09:31:24.400
the tree. If you move down to your knees gain

2655
09:31:24.720 --> 09:31:32.800
such an important part. And I think we don't necessarily

2656
09:31:34.319 --> 09:31:42.000
I'll speak for myself here, I don't necessarily appreciate all

2657
09:31:42.080 --> 09:31:47.080
that my knees do for me until I have a

2658
09:31:47.160 --> 09:31:52.440
problem with my knee. It's occasionally if ivor maybe i'll

2659
09:31:52.480 --> 09:31:58.319
patch it, or it's aching for some reason. It's then

2660
09:31:58.800 --> 09:32:00.319
that I realize.

2661
09:32:00.959 --> 09:32:02.080
How much it does.

2662
09:32:03.720 --> 09:32:06.959
You know, the benefit of being able to use my

2663
09:32:07.239 --> 09:32:16.919
legs without any kind of physical discomfort is a beautiful

2664
09:32:16.959 --> 09:32:26.199
thing that's possibly not appreciated until it's temporarily removed. You

2665
09:32:26.279 --> 09:32:33.160
know that's comfort. But as you focus on your knees,

2666
09:32:35.319 --> 09:32:40.959
regardless of how your knees feel, you can have that

2667
09:32:41.239 --> 09:32:47.360
sense of gratitude and love to your knees for all

2668
09:32:47.519 --> 09:32:59.879
that they do for you. You can still have that

2669
09:33:00.080 --> 09:33:05.000
attention on your thighs. Maybe notice how your thighs feel.

2670
09:33:07.160 --> 09:33:25.120
Maybe you've noticed that they are relaxing more deeply as

2671
09:33:25.160 --> 09:33:30.559
you focus now on the bottoms of your legs, your shins,

2672
09:33:31.480 --> 09:33:37.919
and your calf muscles, the bones between your knees and

2673
09:33:38.040 --> 09:33:45.599
your feet incorporates, and of course your ankles so important.

2674
09:33:51.319 --> 09:33:56.080
Anyone that's had even like the slightest sprain of an

2675
09:33:56.120 --> 09:34:04.239
ankle knows how how much we take our ankles for granted.

2676
09:34:10.160 --> 09:34:12.120
And it's kind of strange in a way when you

2677
09:34:12.239 --> 09:34:17.800
think that. You know, logically, our wrists are a lot

2678
09:34:18.000 --> 09:34:22.800
thinner than the rest of our arms, which is okay,

2679
09:34:22.919 --> 09:34:26.599
it doesn't I can't see any problem with that because

2680
09:34:26.639 --> 09:34:33.279
we're just picking stuff up. Our ankles so much thinner

2681
09:34:34.559 --> 09:34:43.120
than the rest of our legs, and from a physics

2682
09:34:43.199 --> 09:34:48.919
perspective or logical even it doesn't really make sense that

2683
09:34:49.120 --> 09:34:56.839
all this weight would ultimately be resting on your ankles

2684
09:34:57.959 --> 09:35:11.360
then leading to your feet at thin area, thin bone. Yeah,

2685
09:35:11.440 --> 09:35:17.120
it does so much great work. Supports us, supports our

2686
09:35:17.239 --> 09:35:29.080
body for a lifetime, helps us to balance, helps you

2687
09:35:29.279 --> 09:35:42.559
to get around and be mobile. And there's the calf muscles.

2688
09:35:42.599 --> 09:35:50.199
Of course, when I was younger, I couldn't see the

2689
09:35:50.279 --> 09:35:55.360
point in calf muscles didn't seem to do anything Okay,

2690
09:35:56.480 --> 09:35:59.959
if I walked around on tiptoes, then my calf muscles

2691
09:36:00.080 --> 09:36:03.599
get some work. But of course that's not true. The

2692
09:36:03.720 --> 09:36:08.080
calf muscles are being used whenever we use our legs,

2693
09:36:13.720 --> 09:36:26.319
and your shins there to protect your lower legs, shaped

2694
09:36:26.360 --> 09:36:31.080
in a way, almost as a protector for the bone,

2695
09:36:38.680 --> 09:36:50.800
leading of course to your ankles and your feet. We're

2696
09:36:50.839 --> 09:36:52.760
not going to focus on your feet. We're just going

2697
09:36:52.839 --> 09:36:59.080
to focus on the legs. And I realize, but now

2698
09:36:59.160 --> 09:37:03.720
that I've mentioned your feet, it probably focuses on them anyway,

2699
09:37:04.279 --> 09:37:06.839
So maybe I should focus on your feet a little bit.

2700
09:37:10.879 --> 09:37:15.319
You can have them in your awareness the same as

2701
09:37:15.400 --> 09:37:19.720
you have your thighs in your awareness. Even though we

2702
09:37:19.839 --> 09:37:25.800
haven't been focusing on your thighs a few minutes, I've

2703
09:37:25.839 --> 09:37:36.760
been focusing on your ankles, there's still that sensation of

2704
09:37:39.959 --> 09:37:52.720
comfort in your thighs, and there's that movement of energy

2705
09:37:54.800 --> 09:38:01.800
because the thighs hold lots of different sensations. Of course,

2706
09:38:01.879 --> 09:38:06.639
there's the muscles, the big straw muscles that we have

2707
09:38:06.839 --> 09:38:20.160
in our thighs, but the skin on the outside of

2708
09:38:20.279 --> 09:38:25.559
the thighs, as in the outside of all of our body,

2709
09:38:26.360 --> 09:38:37.959
can be very sensitive, sensitive to the touch sensitive to temperature,

2710
09:38:44.519 --> 09:38:52.040
and inside your thighs the bones, there's the muscle, there's

2711
09:38:52.080 --> 09:38:57.199
the blood, vessels, the arch trees, all this stuff that's

2712
09:38:57.440 --> 09:39:06.239
inside your thighs. I guess sometimes it'd be nice if

2713
09:39:06.279 --> 09:39:11.120
you could actually put your fingers inside your thighs and

2714
09:39:11.199 --> 09:39:17.000
a message, so you can message on the outside, of course,

2715
09:39:17.800 --> 09:39:20.120
and to be able to get deep into the muscles,

2716
09:39:21.120 --> 09:39:26.279
to be able to just massage inside your thighs, message

2717
09:39:26.319 --> 09:39:28.080
in the bones of.

2718
09:39:28.160 --> 09:39:28.800
Your leg.

2719
09:39:30.839 --> 09:39:40.680
Massage in all the veins, and just gently healing your thighs,

2720
09:39:44.559 --> 09:39:49.839
and you could move down message and inside your knees,

2721
09:39:51.319 --> 09:39:58.080
just message in those bones, but with healing fingertips spreading

2722
09:39:58.199 --> 09:40:03.919
that healing energy deep into the joints of your knees.

2723
09:40:09.360 --> 09:40:13.080
Of course, there's the back of your your knee and

2724
09:40:13.199 --> 09:40:19.160
the inside crease where your knee is. It's a really

2725
09:40:19.400 --> 09:40:25.279
sensitive area. Really, it feels very nice when you stroke it.

2726
09:40:26.680 --> 09:40:30.040
That might be because it's an area that's not really

2727
09:40:30.239 --> 09:40:36.720
touched very often. It's almost like a hidden part a

2728
09:40:37.040 --> 09:40:43.760
crease in your legs. It's almost it's like a part

2729
09:40:43.919 --> 09:40:48.760
that has a sensitivity, which is a little bit different.

2730
09:40:56.599 --> 09:41:06.519
Of course, it's protected by your legs, so you can

2731
09:41:06.559 --> 09:41:11.919
imagine putting your fingers into that crease in your legs.

2732
09:41:17.720 --> 09:41:21.319
Fold in between your legs. You can just message with

2733
09:41:21.440 --> 09:41:28.559
your fingertips. Imagine your fingertips going inside message in the

2734
09:41:29.239 --> 09:41:38.519
muscle tissue. You can of course field the bones of

2735
09:41:38.639 --> 09:41:50.519
your knees heading through your fingertips, and then as you

2736
09:41:50.639 --> 09:41:56.400
go down to your calf muscles. And that's the part

2737
09:41:56.440 --> 09:41:59.879
I'd like to be able to really put my thing

2738
09:42:00.239 --> 09:42:08.639
tips deep inside like half muscles, massage in every single

2739
09:42:09.639 --> 09:42:21.279
tissue of that muscle, healing every part. And then doing

2740
09:42:21.360 --> 09:42:29.720
the same for my shins, massage in gently stroking the bones,

2741
09:42:31.440 --> 09:42:37.120
gently stroking them, healing in a loving way, because they

2742
09:42:37.239 --> 09:42:43.599
deserve to be treated as the precious bones that they are.

2743
09:42:44.959 --> 09:42:48.199
Because our legs are so precious as in all the

2744
09:42:48.279 --> 09:42:53.639
other parts of our body, They're more precious of any

2745
09:42:53.800 --> 09:43:08.680
chore on the planet. When when you start to think

2746
09:43:08.800 --> 09:43:21.319
about the legs in this way, it can change your perspective.

2747
09:43:24.040 --> 09:43:29.800
It might sound a bit a bit silly to start

2748
09:43:29.879 --> 09:43:36.639
with the idea of having love for your legs, showing

2749
09:43:36.680 --> 09:43:44.040
appreciation for your thighs, want them to be able to

2750
09:43:44.760 --> 09:43:51.879
put your hands in your thighs, the massage, the muscles

2751
09:43:52.760 --> 09:43:57.720
and the bones, and to get your fingers deep in there,

2752
09:43:58.919 --> 09:44:07.680
releasing all tension, just to show how much you care

2753
09:44:10.959 --> 09:44:16.120
about your legs, how much you care for what your

2754
09:44:16.199 --> 09:44:25.879
legs do for you regularly, your knees, your calves, your ankles,

2755
09:44:30.160 --> 09:44:37.800
the strength of your ankles, considering how thin they are

2756
09:44:38.000 --> 09:44:41.800
compared to the rest of your legs, especially your thighs.

2757
09:44:45.559 --> 09:44:57.199
Yet this so strong, so flexible, absolutely amazing things. Your

2758
09:44:57.319 --> 09:45:06.919
ankles are truly a gift because of what they do

2759
09:45:07.160 --> 09:45:18.800
for you, supporting all that weight, regardless of how what

2760
09:45:19.120 --> 09:45:25.319
weight you are, even if you're only eight stone, still

2761
09:45:25.480 --> 09:45:32.080
a lot of weight for these little ankles. Now I'm

2762
09:45:32.120 --> 09:45:39.800
a lot heavier than eat stone double dock. Yet my

2763
09:45:39.919 --> 09:45:48.879
ankles support my body all the time, whether they do

2764
09:45:49.720 --> 09:45:52.040
give off a sigh of relief when I sit down,

2765
09:45:54.319 --> 09:46:01.800
as in fact, my whole legs do. My feet. My

2766
09:46:01.919 --> 09:46:17.319
feet also go my toaste clap, so happy, h