April 10, 2025

(music) (10 hours) Let me bore your pain away #18 | Jason Newland | 10th March 2025

(music) (10 hours) Let me bore your pain away #18 | Jason Newland | 10th March 2025
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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen to this groovy recording when you can

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safely close your eyes. Now, I'm going to focus on

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reducing chronic pain. That's what this record is about, and

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only find out. Only listen to this when you found

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out the cause of the discomfort and with permission from

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your doctor. Okay, so this is let me bore your

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pain away. Done a few of these. I think this

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is number eighteen. I'm not going to focus on any

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particular part of the body with this one. The last

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one I did I focused on shoulder, frozen shoulder. This

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is just going to be it's not going to be vague,

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but you can use Listen to this recording and Vinny

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in the background chomping on his bone. It's not euphemism.

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And the main really how it works is this, I

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just chat and you notice how the part of your

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body feels like now as we're starting the recording, So

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maybe give it a judgment zero out of ten, zero

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being nothing, ten being a big old ouch. And then

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at the end of the recording we can revisit that

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scale and see how much it's changed. I may discuss

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certain techniques that you may be able to play around with,

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but ultimately I'm just going to talk and it will

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be a case of boring that part of your body

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so that you feel more relaxed. I mean generally you'll

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feel more relaxed all over. Your mind will slow down,

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and that's kind of just what naturally happens. You may

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even fall asleep. So that's why I say at the beginning,

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only listen when you can safely close your eyes. So

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if you're if you're parlor on an airline, please don't

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listen to this do you get home or til you

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get into the airport. Well, maybe not in the airport either,

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I mean once you're landed. So there's not really anything

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for you to do. And because I don't know, I

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feel like I have to do like an introduction every

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time I do these recordings, but really that is the introduction.

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So I'm just going to get on with the conversation.

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Whatever the conversation is. Now, what I do is I

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look through I look, you know, do some research. I've

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got quite a few books and I'm always on the

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lookout for some kind of new or maybe not new,

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but you know, a pain relief or chronic pain relief

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technique that either I haven't done before, because I've done

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lots over the years since two thousand and six, but

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just you know, like to test things out. Sometimes it's

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nice to go back to an old thing that I

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used to do in person with people, which I did

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the other day I did with this frozen shoulder. The

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thing is, you can, you know, sometimes with a long recording,

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if I was going to do a hypnosis recording, specifically hypnosis,

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I would voe focus probably not necessarily on one part

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of body, but there would be just one technique, one

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thing that I would focus on doing. So if I

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was going to go through like a guided imagery of

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your shoulders mobility or your legs mobility, or you know,

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something like that, and so I would be very very focused,

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possibly on a particular part of the body, and also

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on the actual technique itself. With these recordings, it's more

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a case of just delving, dabbling. I like to think

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of it like a buffet. You know, you just use

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what works. You know, you go through, choose what's right

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for you. Maybe you're vegetarian, be you don't like cheese

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a little bit buggered, really you know if you don't

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like cheese, if you're vegan, we'll need cheese. So or

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if you're a non vegetarian but you don't like beef,

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mind you sumpers at all. Don't eat pork. It's a

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dirty animal. Name a clean animal. No, no, McLean. Even

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humans aren't clean. Okay, don't get me started. So what

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we do is we focus would sometimes focus on a

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particular technique. In this recording, you've got everything. So if

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you're vegan, vegetarian, meat eater, fish eats someone that only

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eats raw food, some people do. I've known people that

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eat like literally they only eat vegetables that are raw.

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And he was very tall. I don't know if that

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was the reason. He was about six foot five six

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foot six, but I think he started eating raw vegetables

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after he'd fully grown, so I don't think that was

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the reason. I can say otherwise I would study in

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raw vegetables because I could definitely do with a bit

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of a boost of me height. So if you think

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of it like a buffet, I just go through some stuff,

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discuss it. One of the things that I'm really really

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fascinated with is is time distortion for pain perception, now,

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this is something that I first discovered. It was Milton

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Ericson or Milton h Ericson or Milton h Ericson, depends

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how you want to pronounce it. He actually wrote a

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book called time Distortion. I don't know if I've got it.

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I've read it, I had it in the past. I'm

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not sure i've got it now. One of his techniques

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for people with chronic pain is or actually people with

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end of life pain. Actually sometimes people with like serious

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conditions that he would get them to bastically have did

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time distortion, so when when that physical discomfort came on,

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time would speed up so that it would be over

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and done with in an instant. It's almost like the

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person going to a transfer, however long was necessary, and

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even may not even be aware that they're done so,

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which I find fascinating. I have dabbled with this before

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in a recording, but I just liked the idea. Can

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you imagine just whenever it's whenever it's like coming on,

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whether it's chronic pain. Of course I can't really address

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acute pain. But then there's that fine line with acute pain,

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because if someone's got uh, let's say, either got an illness,

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a disease, which is, you know, it's hard to like

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chronic pain. Technically it goes over a certain period of

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time and you've still got pain, then it's cast as

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chronic pain, or if it's caused by something, which is

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the pain is not actually helpful because pain, you know,

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chronic pain is a danger signal. It's a signal to

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your brain to let you know. What's the signal from

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your brain to let you know it's danger. You have

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to be careful if you let your brain know that.

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That's not necessary because it's you know, arthritis. Providing you're careful,

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it's not an issue, doesn't have to be an issue

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as far as I'm talking about general arthritis like what

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I've got, like what I've got, So I've got arthritis

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in my lower back. I have to be a little

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bit careful. Yeah, I know that, So I don't need

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the warnings from the arthritis, and I definitely need. I

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do not need my arthritis to tell me when it's

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raining outside, you know, like oh it's a damp day.

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Is that I could look out the window, mate. I

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don't need my body to have pain in that situation.

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And I thought it was an old wife's tale. But generally,

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like when it's cold, when it's wet, it seems to

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be a little bit more agitated. But then we're going

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to be affected by water, aren't we. When you consider

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how much of us is actual water, Our bodies and

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many oceans are affected by the moon, don it only

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makes sense that we're going to be affected by things.

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That's as much as I know about that. But see

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only an old analogy. If you've got a broken leg,

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you don't need the pain if you know to keep

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off it, and after us, it doesn't take long before

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the leg starts to just be If anything is to

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be itchy from the cast, maybe, but if you put

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weight on it, it lets you know like no, no, no, no, no, no,

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what you're doing. Don't put weight on it. But then

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if that turns into chronic pain, because that's a cute pain,

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that turns into chronic pain because the legs healed, ah,

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but there's still discomfort there that there's no necessary. If

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you've been to a doctor checked it out, there's nothing wrong,

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then you don't need that. So it's no longer a

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danger signal. And sometimes the brain thinks it's a danger

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signal and it's not. Once you let the brain know

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that it's not a danger signal and it's not necessary,

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I don't need it. You can just let it go.

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I take a bit of reminding. So if you've got

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chronic pain and you've had it diagnosed, that it's fine.

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There's no reason to have it, or it's due to

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a condition, but you know about the condition and that

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physical discomfort is not necessary because you're going to be careful.

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Now if someone's got like dodgy nee, might need a

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knee replacement, so you know the danger is real, isn't

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it Like if you're basically your your body and your

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brain saying, don't be putting weight on me because this

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part of my body is damaged. But if you know

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that it's damaged, and if you accept that, you need

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to be careful and you know what it is, you know,

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maybe you're waiting to have a replacement operation. My stomach's googling. Now,

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that's weird. You don't need that discomfort anymore. You don't

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need to. It's almost like it's pointless because it's not

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a dangerous situation anymore. It is if you ignore it.

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But once you acknowledge it and say Okay, you're going

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to be careful. You definitely don't need it when you're

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sitting down or lying down or watching TV. And providing

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you don't put any weight on it, you don't need it,

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doesn't need to give you a warning. So there's no

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danger warning signals necessary for a situation like that, just

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like you know if you break your finger, of course

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it's going to hurt because it's supposed to do. It's

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a day. It's like to protect you to first of

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all get medical attention, to get it, to acknowledge it,

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because if we didn't have pain. There's actually a movie

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out now called an Overcaine, and I've been fascinated with

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this subject for decades. Some people are born without the

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ability to feel pain. They can't just don't feel it.

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And imagine what that would be like in that part

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of your body that you'd like to feel different in

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where just whenever the feeling comes on, it just it's

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almost like it switches off for that pieced wow. So

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but this is a good movie. It's a bloke that's

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in The Boys TV show and so he's a good

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actor and he's I mean, they've gone down the direction

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of being drama and action and all that stuff, and

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I'm enjoying it's good. I've watched about half an hour

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of it last night. But the with a finger, even

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just a finger, I mean, it's the old things that

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people used to get gangreen in the olden days when

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they had a break but it wasn't set back properly,

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and they're get infectious to get infections, and it's all

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kinds of stuff. If we ignore things and don't get

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it seen to, sometimes things can go a bit wrong.

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But if you've been to the doctor, I've got a

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hospital and you've you've had an xtray, you've got it

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fixed so that it's in a sling or in a

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brace or wrapped up, whether it's a break or a cut,

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or maybe you've been told what it is and you

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just on a waiting list to get an operation to

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get it fixed. But there's nothing to worry about because

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it's just you need to be careful, then, doesn't I mean,

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is this this is a question really in that situation,

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isn't there an emotional release, like almost like a bit

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of relief of like, oh that's what it is. So

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I mean, no one probably wants to go to hospital

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and have an operation. But things like knee replacements and stuff.

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Is there're you know, thousands and thousands and thousands of

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those that done every single day, probably just in my country,

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and I know at least three people that had them,

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and it's amazing, like amazing what they can do. Just wow.

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I don't think that was even a thing when I

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was a kid. It might have been, but we didn't

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really discuss needs very often. Yeah, I don't think. I

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don't know. I'm actually interested. Now. When was the first

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knee replacement? Okay, eighteen sixty eight, I'm not that old. Okay, okay, okay,

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here we go. The first was a right, the first

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time it was done properly in this country. It's fifty

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years ago, where like the way that's being done now.

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Fifty years of total knee athroplastic bone enjoined. So that

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was since nineteen eighty. It's nineteen eighty. Yeah, it was

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developed in nineteen eighty, so I guess this was like

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fifty five years now, No, fifty years nineteen eighty, fifty

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years ago, it's nineteen is it. No? Wait a minute,

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I'm fifty five and it's twenty twenty five. I was

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born in seventy, so that's forty five years ago. Anyway,

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it wasn't around the people, it wasn't being done when

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I was little, so I was right, although the first

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one had been done a little bit before I was born,

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ninety years before I was born. So do we need this?

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Do we need the discomfort? Is it useful? And that's

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one of those stupid questions in a way, like, course,

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it's not useful, but actually it is useful in certain circumstances,

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00:21:39.920 --> 00:21:45.759
especially things like appendix bursting and things like that. Of

234
00:21:45.839 --> 00:21:51.279
course it's useful. It's life saving. So you know, you know,

235
00:21:51.279 --> 00:21:54.119
if someone had their appendix burst and they couldn't feel it,

236
00:21:55.119 --> 00:22:02.160
then unless they have medical attention, they're very likely not

237
00:22:02.240 --> 00:22:07.279
going to survive that. So yeah, like I can't feel pain,

238
00:22:07.319 --> 00:22:13.039
but no, no, sometimes we need to so and that's obvious.

239
00:22:13.119 --> 00:22:17.720
I had my appendix out. I partly kind of pretended

240
00:22:17.799 --> 00:22:21.119
to have appendicities to get tired off school. Didn't realize

241
00:22:21.119 --> 00:22:28.680
they're going to operate on me. Oh, so that's something

242
00:22:28.720 --> 00:22:33.720
you can decide. That's kind of what I'm thinking about here.

243
00:22:33.759 --> 00:22:35.480
It's a bit vague, it's a bit up and down,

244
00:22:35.480 --> 00:22:38.640
it's a bit around the around the ours is this recording?

245
00:22:38.680 --> 00:22:50.559
But is the discomfort useful? Is a question? Is is

246
00:22:50.559 --> 00:22:54.559
there any point to it? Maybe if you do have

247
00:22:56.359 --> 00:23:01.400
a dodgy n which needs maybe it doesn't need an operation.

248
00:23:01.559 --> 00:23:05.359
Maybe it's just a dodging ne you know. Sometimes I

249
00:23:05.400 --> 00:23:07.920
have a dodgy knee. I tried to kneel over the

250
00:23:07.960 --> 00:23:12.519
other day. Well, my kneeling days are over done with.

251
00:23:15.240 --> 00:23:17.160
And before you say, oh, does that mean you have

252
00:23:17.200 --> 00:23:23.319
to get a new job, no, rude. So I'm basically

253
00:23:24.680 --> 00:23:30.000
it's fine. However, I've got a dodgy knee. Sometimes I

254
00:23:30.119 --> 00:23:37.240
got an injured shoulder from like two thousand and five,

255
00:23:38.920 --> 00:23:41.880
so it's what twenty years a leg an injured shoulder,

256
00:23:43.079 --> 00:23:48.200
and it plays up sometimes, But I know what it is.

257
00:23:48.240 --> 00:23:54.960
So I'm bothered. My authris in my lower back it

258
00:23:55.039 --> 00:23:59.359
plays up. I'm not bothered. I'm not emotionally bothered by it.

259
00:23:59.519 --> 00:24:04.440
Usually sometimes it can get a little bitter, but most

260
00:24:04.440 --> 00:24:07.680
of the times, like, I know what it is, so

261
00:24:07.799 --> 00:24:14.160
what it's you know, it's not I'm not If I

262
00:24:14.240 --> 00:24:18.759
sat here all day long focusing on it and going, oh,

263
00:24:19.799 --> 00:24:23.240
just moaning and feeling sorry for myself, then yeah, it

264
00:24:23.279 --> 00:24:28.119
would be really way worse than it is. It would

265
00:24:28.160 --> 00:24:35.240
feel made way worse than it needs to. And I

266
00:24:35.279 --> 00:24:37.279
did go for a little period of that few years

267
00:24:37.279 --> 00:24:43.519
back where it was just getting a little bit too much.

268
00:24:46.559 --> 00:24:48.519
But then I've made a change, you know, sort of.

269
00:24:48.839 --> 00:24:51.880
It's one of those things. It's okay making recordings for

270
00:24:51.960 --> 00:24:57.599
other people, but what about me? You know what am

271
00:24:57.599 --> 00:25:04.279
I doing? I'm making recordings to help people to relax,

272
00:25:06.200 --> 00:25:11.319
So am I relaxing? I've got to take on some

273
00:25:11.400 --> 00:25:20.359
of that as well. I mean, I've had a lot

274
00:25:20.359 --> 00:25:29.039
of broken bones over the years, and it hasn't really

275
00:25:29.079 --> 00:25:36.000
bothered me. It's it can be annoying. And I broke

276
00:25:36.039 --> 00:25:40.519
my hand twice. I mean, that's definitely annoying. It's two

277
00:25:40.599 --> 00:25:45.680
things I can't really do anymore with and it's just like, okay,

278
00:25:46.599 --> 00:25:49.200
I have to kind of read my three things actually

279
00:25:49.240 --> 00:25:52.839
because it's a shower because I'm right handed to the

280
00:25:53.000 --> 00:25:55.440
four can't write. It's a lot of things I can't

281
00:25:55.599 --> 00:25:59.799
what wasn't able to do for about five six weeks

282
00:26:01.279 --> 00:26:09.279
until the they were healed. But that's all right, just

283
00:26:09.359 --> 00:26:17.400
get used to it. I likely to go again. Although

284
00:26:17.920 --> 00:26:27.279
funny enough, the I've so you got two bones the

285
00:26:28.519 --> 00:26:32.359
years ago. Two thousand and four is when I broke

286
00:26:32.400 --> 00:26:37.160
it the first time, my right hand and the knuckles

287
00:26:37.200 --> 00:26:44.599
compressed into the basically into the hand. And I had

288
00:26:44.640 --> 00:26:46.640
a friend who was a surgeon, and she said, well,

289
00:26:47.680 --> 00:26:50.160
she explained what it was because I said, she said,

290
00:26:50.160 --> 00:26:53.519
you got no knuckle. I said, no, there's only one.

291
00:26:54.039 --> 00:26:56.559
Well now it's two because I broke the other one.

292
00:26:57.119 --> 00:26:59.200
And she said, well, if you ever break your hand again,

293
00:26:59.400 --> 00:27:03.079
that big one in the middle, go But it didn't.

294
00:27:04.440 --> 00:27:08.319
She was wrong. So, yeah, my right hand is a

295
00:27:08.319 --> 00:27:14.240
bit deformed. It's been broken twice, but it's all right.

296
00:27:15.440 --> 00:27:17.920
It might be arthritic in the future, I don't know,

297
00:27:19.319 --> 00:27:26.200
but not bothered. Not you know, I don't want it

298
00:27:26.240 --> 00:27:30.440
to be like that, but I'm not not concerned because

299
00:27:32.759 --> 00:27:37.440
just deal with whatever happens, as long as it's not

300
00:27:39.400 --> 00:27:42.759
serious something I need to go and start to have

301
00:27:42.960 --> 00:27:54.279
treatment for. You know, it doesn't worry me. I remember

302
00:27:54.359 --> 00:27:58.359
the tell I had this real It was a very

303
00:27:58.400 --> 00:28:05.359
big awakening. I don't mean like spiritually, but it was

304
00:28:05.440 --> 00:28:10.599
two thousands and not did I say two thousand and four,

305
00:28:11.039 --> 00:28:13.920
nineteen ninety fours when I broke my hand the first time.

306
00:28:15.119 --> 00:28:21.920
The second time was about two thousand and eighteen, I

307
00:28:21.960 --> 00:28:26.039
think something like that. When I moved in it, I

308
00:28:26.039 --> 00:28:32.799
fell out the bath. I broke my left wrist. I

309
00:28:32.799 --> 00:28:35.519
mean I've been in there for about two weeks a

310
00:28:35.559 --> 00:28:42.400
week two weeks slipped out the bath. Who does that?

311
00:28:42.440 --> 00:28:52.079
It's ridiculous. And well, I broke my flower, I broke

312
00:28:52.119 --> 00:28:57.160
my rib, broke my rib twice two different times. I

313
00:28:57.240 --> 00:29:03.359
broke my foot twice. And I fractured my back in

314
00:29:03.359 --> 00:29:11.440
two places a couple of years ago. I think that's it. Yeah,

315
00:29:12.440 --> 00:29:14.680
there's not that many, but yeah, I think that's about it.

316
00:29:17.839 --> 00:29:21.319
And I broke toes. I broke by blindly. Yeah. I

317
00:29:21.359 --> 00:29:27.680
broke my toes about four times, different toes. So yeah,

318
00:29:27.759 --> 00:29:30.759
and I brought I broke my foot twice at the

319
00:29:30.799 --> 00:29:35.839
front of the top foot. And that the heel, oh,

320
00:29:36.160 --> 00:29:39.480
it takes that takes even longer. That's seem to take longer.

321
00:29:39.519 --> 00:29:42.640
To hell, the heel takes longer to heel, just because

322
00:29:42.640 --> 00:29:52.279
I guess I was using it. But anyway, I was

323
00:29:52.319 --> 00:29:55.799
sitting in the office of this little shop that I

324
00:29:55.839 --> 00:30:02.559
was working in called Evolution, and so two thousand and

325
00:30:02.640 --> 00:30:09.960
four I was going through huge amounts of anxiety. Back then,

326
00:30:10.480 --> 00:30:12.160
I had to leave my job because of it, and

327
00:30:12.160 --> 00:30:16.720
it was basically ruling my life for a while, and

328
00:30:16.960 --> 00:30:20.359
I had to work, work really hard to sort of

329
00:30:20.359 --> 00:30:25.480
get it under control. At this point, I was it

330
00:30:25.559 --> 00:30:32.440
was semi under control. Semi, yeah, I can't. I was

331
00:30:32.480 --> 00:30:36.079
over the worst of it. So this would be in

332
00:30:36.119 --> 00:30:43.960
the summer two thousand and four, and it really started.

333
00:30:44.839 --> 00:30:48.880
It started quite badly in two thousand and two November,

334
00:30:49.759 --> 00:30:52.200
so I had over a year of it. Like for on,

335
00:30:53.319 --> 00:30:56.799
so I'm in this office, I'm at the computer. I

336
00:30:56.839 --> 00:30:59.960
might have been cashing up something like that for the shop.

337
00:31:02.519 --> 00:31:08.000
And I was so aware of all my physical like

338
00:31:09.160 --> 00:31:13.519
my physicality, the parts of my body and stuff, because

339
00:31:13.519 --> 00:31:22.240
it's like almost always expecting to have a feeling. And

340
00:31:22.279 --> 00:31:30.079
I had a feeling in my grind and it's a

341
00:31:30.119 --> 00:31:34.440
weird feeling, and I went into like a vibration. I

342
00:31:34.519 --> 00:31:40.359
went into full on panic mode, like full on anxiety.

343
00:31:41.559 --> 00:31:46.079
And I stood up ready to walk outside to try

344
00:31:46.079 --> 00:31:49.759
and get my breath, and you know, realize, oh, this

345
00:31:49.880 --> 00:31:53.359
is going to be another half an hour an hour

346
00:31:53.440 --> 00:31:57.319
of me like not being able to function. I realized

347
00:31:57.359 --> 00:32:04.519
it was my phone. It's on vibrate. And that confused

348
00:32:04.519 --> 00:32:15.480
me because it's something. There was no logic that it

349
00:32:15.519 --> 00:32:26.559
was such a ridiculous situation that a vibrating phone. And

350
00:32:26.599 --> 00:32:30.880
this is quite early days of vibration vibrating phone as well,

351
00:32:31.279 --> 00:32:37.880
fairly early, but I did It's like, wait a minute,

352
00:32:38.119 --> 00:32:44.480
and instantly I'm no longer in panic mode. So not

353
00:32:44.559 --> 00:32:49.680
only did I realize that something external I was allowing

354
00:32:49.880 --> 00:32:59.799
something external to affect my physical and mental well being,

355
00:33:02.720 --> 00:33:09.400
but also I had the ability to switch off a

356
00:33:09.440 --> 00:33:24.519
panic attack instantly. So this I didn't realize that. It's

357
00:33:24.519 --> 00:33:29.319
almost like I'd given power away. When a mobile phone

358
00:33:31.119 --> 00:33:39.480
is able to instigate or create or start an unwanted

359
00:33:39.599 --> 00:33:47.039
feeling in the body, I'm kind of given that power away.

360
00:33:49.039 --> 00:33:51.319
And as soon as I realized it's a mobile phone,

361
00:33:51.680 --> 00:33:54.440
I had nothing against the phone. You know, I like

362
00:33:54.519 --> 00:33:57.880
the phone. It was one of those flip ones. I

363
00:33:57.960 --> 00:33:59.519
just I love it, potending I was on a Star

364
00:33:59.599 --> 00:34:08.159
Trek beat me up. I never said it, there's no

365
00:34:08.159 --> 00:34:12.599
one else around, but I liked it. It was a

366
00:34:12.599 --> 00:34:15.360
little bit you know that this could do one finger.

367
00:34:15.360 --> 00:34:18.519
That's nice. So I wasn't. I didn't have an issue

368
00:34:18.519 --> 00:34:21.559
with the phone, and it was one of those really

369
00:34:21.599 --> 00:34:23.360
tiny ones as well. That's why I didn't realize it

370
00:34:23.440 --> 00:34:31.760
is in my pocket, but knowing that I could, and

371
00:34:32.079 --> 00:34:36.960
I didn't stop the panic attack. I didn't stop those

372
00:34:37.079 --> 00:34:46.440
feelings in my body instantly by thinking about it, by

373
00:34:46.519 --> 00:34:48.519
having to think about it, by having to do anything,

374
00:34:50.079 --> 00:34:53.400
just by realizing that it was the phone. It finished,

375
00:34:54.679 --> 00:35:00.320
It ended straight away. And that was a big, big,

376
00:35:00.800 --> 00:35:05.159
big turning point. And I realized this recording isn't about

377
00:35:05.239 --> 00:35:14.119
anxiety attacks and stuff, but it's still unwanted feelings, realizing

378
00:35:14.320 --> 00:35:25.480
that maybe you don't need them, they might not be necessary,

379
00:35:26.400 --> 00:35:29.280
because you know, if I sat down on a now

380
00:35:31.880 --> 00:35:40.639
and I had a feeling, I'd want to feel it. Man,

381
00:35:40.679 --> 00:35:43.199
I want to feel the I want to sit on

382
00:35:43.239 --> 00:35:45.320
and now. I don't want to have that pain, but

383
00:35:45.400 --> 00:35:47.440
I would want to know that it's happened, so I

384
00:35:47.480 --> 00:35:53.719
can scream and get help and you know, get it sorted.

385
00:35:56.519 --> 00:36:00.239
I don't want to be sitting there completely oblivious to

386
00:36:00.280 --> 00:36:07.960
it and then get up and you know, go back

387
00:36:08.000 --> 00:36:13.800
into the shop talking to the customers with blood dripping everywhere.

388
00:36:15.119 --> 00:36:20.719
That you know, that just be grim and dangerous for

389
00:36:20.840 --> 00:36:25.760
my health and slippery for the customers as well. Probably,

390
00:36:27.880 --> 00:36:38.639
So it got me wondering how much can our the

391
00:36:38.719 --> 00:36:45.480
way we think, how much can it affect the physical

392
00:36:45.599 --> 00:36:55.280
sensation that you experience just by expectation, because I was

393
00:36:56.280 --> 00:37:03.760
at that time constantly expecting the next horrible feeling that

394
00:37:03.760 --> 00:37:06.679
I'll be honest, that's what I was expecting, and that's

395
00:37:06.679 --> 00:37:12.199
what I was getting. But you flip that on its

396
00:37:12.239 --> 00:37:20.480
head and spin it around a little bit, not too fast,

397
00:37:20.519 --> 00:37:26.920
otherwise you have to wait. And that's another thing you

398
00:37:26.960 --> 00:37:31.039
can do. You can put a gap between the gap

399
00:37:31.079 --> 00:37:43.760
between stimulus and the effect or the feeling, a bit

400
00:37:43.880 --> 00:37:46.880
like you know on the tubes. We've got is it

401
00:37:47.000 --> 00:37:52.480
bank one of the tubes in London? They're like the underground,

402
00:37:53.119 --> 00:38:00.519
like the metro or the subway or whatever the names

403
00:38:00.519 --> 00:38:05.639
for it in other countries. So and there's a gap,

404
00:38:06.440 --> 00:38:09.960
so you can't And if someone says, mind the gap,

405
00:38:10.840 --> 00:38:13.880
mine the gap, I'm not sure if it's the same

406
00:38:13.960 --> 00:38:19.280
voice as thirty years ago, but it used to be

407
00:38:19.440 --> 00:38:26.199
mine the gap. We are? Was it? We are? You

408
00:38:26.280 --> 00:38:37.360
are approaching Bank station? Mind the gap. So I guess

409
00:38:37.679 --> 00:38:41.199
some people if they don't understand, if they don't know English,

410
00:38:41.880 --> 00:38:49.639
then they're at a disadvantage. However, the gap is quite large,

411
00:38:50.519 --> 00:38:53.760
so I don't know how often people fall down there,

412
00:38:54.440 --> 00:39:01.119
but you know you could definitely, like I don't think

413
00:39:01.239 --> 00:39:04.480
i'd be able to fit down, but I've never tried.

414
00:39:04.599 --> 00:39:06.719
But my body's a bit bigger than it used to be.

415
00:39:09.840 --> 00:39:12.920
But knowing that that, like that message mind the gap,

416
00:39:13.480 --> 00:39:18.119
it's kind of what I noticed is stayed with me

417
00:39:18.719 --> 00:39:23.760
no matter what tube station I was at, whether I

418
00:39:23.840 --> 00:39:29.119
was at Tottenham Court Road or at my land in Twickenham,

419
00:39:29.280 --> 00:39:38.199
if I was at Stratford, Houston, Houston, Houston, notting Hill, Romford,

420
00:39:38.519 --> 00:39:44.679
where it's like I would mind the gap. Did I

421
00:39:44.760 --> 00:39:49.000
say Romford? Is there a tube station in Romford? I'm

422
00:39:49.000 --> 00:39:54.199
not sure there's an overground, but I would always mind

423
00:39:54.199 --> 00:39:56.800
the gap, even though they wouldn't say mind the gap

424
00:39:56.840 --> 00:40:04.880
in most of those stations, And sometimes having that gap

425
00:40:05.559 --> 00:40:16.960
between something happening and then the feeling just having a

426
00:40:17.039 --> 00:40:21.119
little gap, maybe eventually you could perhaps increase that gap.

427
00:40:22.039 --> 00:40:28.400
So in the sense of whoops, there's this metal thing

428
00:40:28.440 --> 00:40:30.920
sticking at my desk, I need to get rid of it.

429
00:40:30.920 --> 00:40:35.000
It's like a not a cup holder, I guess, like

430
00:40:35.039 --> 00:40:41.800
a microphone, a mic headphones holder or something. But it's

431
00:40:41.960 --> 00:40:44.920
very annoying. I mean to get rid of it for ages.

432
00:40:44.960 --> 00:40:50.639
But it's just, oh, so you got this thing. Instead

433
00:40:50.679 --> 00:40:54.679
of mind the gap, probably remember the gap, remember the gap.

434
00:40:58.800 --> 00:41:09.679
Remember to have a gap there, so you remember, oh,

435
00:41:10.159 --> 00:41:17.280
the knees, the knee, and instead of instantly going to

436
00:41:19.159 --> 00:41:24.639
physical discomfort, you have a gap and you remember when

437
00:41:24.639 --> 00:41:32.440
you think, wow, I don't need physical anything but physical

438
00:41:32.519 --> 00:41:39.679
comfort there because I know to be careful with it.

439
00:41:39.679 --> 00:41:43.280
It's my knee. I love my knee or my elbow

440
00:41:45.440 --> 00:41:48.920
or any part of your body. And that's another thing,

441
00:41:49.159 --> 00:41:54.800
maybe like really start to cherish your body because let's

442
00:41:54.800 --> 00:42:00.599
face it's the only one we've got. I mean, you

443
00:42:00.639 --> 00:42:03.360
could argue that, so yeah, okay, certain easier one I got.

444
00:42:03.360 --> 00:42:05.199
Well about when I get a new one, all right,

445
00:42:05.320 --> 00:42:08.400
the only one you've got at the moment, okay. And

446
00:42:08.480 --> 00:42:14.880
in the future will be transplanting everything in the feuse

447
00:42:14.920 --> 00:42:18.360
not me personally, but in the future everything. You know,

448
00:42:18.480 --> 00:42:23.239
technology is going to be phenomenal, even more phenomenal than

449
00:42:23.280 --> 00:42:29.199
it already is. But right this minute, this is our bodies.

450
00:42:29.280 --> 00:42:34.760
This is what we've got. So when you focus on

451
00:42:34.840 --> 00:42:37.760
that part of the body that was causing new problems

452
00:42:37.800 --> 00:42:41.800
in the past, and like you just Okay, remember the gap.

453
00:42:45.440 --> 00:42:55.000
What's required here? What's necessary here? Do I have to

454
00:42:55.039 --> 00:43:00.559
be careful with this part of the body. Do you

455
00:43:00.719 --> 00:43:04.599
need to just be gentle with this part of the body.

456
00:43:06.199 --> 00:43:11.519
Or is the fact that that part of your body

457
00:43:11.559 --> 00:43:18.920
is absolutely fine. It's just faulty signals and you don't

458
00:43:19.000 --> 00:43:25.679
need to feel anything but comfort there. It's of no

459
00:43:25.840 --> 00:43:31.679
benefit to you. It's not protecting you against anything. So

460
00:43:31.719 --> 00:43:39.719
therefore you comforts all you need. And it's weird, it's

461
00:43:39.719 --> 00:43:45.440
a little bit. You ever get the like a sand castle?

462
00:43:47.159 --> 00:43:49.320
Do you when your kid? I don't know if some

463
00:43:49.400 --> 00:43:52.199
adults might do it, but I used to build sand castles,

464
00:43:53.400 --> 00:44:00.599
and there is like I mean, if I was lucky

465
00:44:00.679 --> 00:44:02.880
enough for one of the brothers not to like smash

466
00:44:02.920 --> 00:44:06.800
it down, but I'd build a sand castle, I'd like

467
00:44:06.880 --> 00:44:09.559
to build it near the sea and watch the sea

468
00:44:09.639 --> 00:44:17.079
come in and just basically wash it away to nothing.

469
00:44:19.760 --> 00:44:22.280
And sometimes it feels a little bit like that with

470
00:44:22.760 --> 00:44:27.400
because you think about it, that part of your body

471
00:44:27.440 --> 00:44:29.760
that's been causing problems in the past. It's like a

472
00:44:29.880 --> 00:44:35.119
sand castle, but it's it's like it's on some kind

473
00:44:35.159 --> 00:44:43.239
of little island a little bit, and basically it's in

474
00:44:43.280 --> 00:44:47.639
the middle of two different oceans, so it's on a

475
00:44:47.719 --> 00:44:51.360
beach that shared with two different oceans, or maybe four

476
00:44:51.960 --> 00:44:54.840
for all angles. And that's the other parts of your

477
00:44:54.840 --> 00:44:59.960
body that feel fine. So for example, with my lower back,

478
00:45:01.000 --> 00:45:05.679
my hips feel fine, my upper back feels fine, the

479
00:45:05.719 --> 00:45:09.239
other side of my lower back feels fine, my legs

480
00:45:09.239 --> 00:45:15.559
feel fine, my hands feel fine, my bottom feels fine.

481
00:45:17.079 --> 00:45:20.280
It's a weird, weird it's weird to say that out loud,

482
00:45:20.320 --> 00:45:24.400
but you know what I mean. So the one bit

483
00:45:24.760 --> 00:45:30.400
which has been problematic that in the past was the

484
00:45:30.440 --> 00:45:34.960
lower back on the left hand side, And that's kind

485
00:45:34.960 --> 00:45:38.679
of like a castle that I've been almost trying to

486
00:45:38.760 --> 00:45:43.320
protect for some reason, while protecting because I want it

487
00:45:43.360 --> 00:45:49.039
to be safe, but if you realize it is already

488
00:45:49.280 --> 00:46:00.440
safe and you don't actually have to do anything, then

489
00:46:00.480 --> 00:46:07.800
the sea will come in and just spread over that castle,

490
00:46:08.800 --> 00:46:12.599
and the feelings from the other parts of your body

491
00:46:13.239 --> 00:46:18.920
will just flow over it, almost to get that part

492
00:46:19.039 --> 00:46:24.800
feeling the same as the rest of your body. I

493
00:46:24.880 --> 00:46:31.280
quite like that idea, quite like that idea that in

494
00:46:31.320 --> 00:46:42.079
a sense, you remove that separation. And when I think

495
00:46:42.119 --> 00:46:47.039
about getting up from this chair, you know, I know

496
00:46:47.119 --> 00:46:51.440
that sometimes you know, I might think, watch out for

497
00:46:51.519 --> 00:46:55.880
me back. So that's when the gap comes in. It's like,

498
00:46:56.599 --> 00:47:03.960
wait a minute, well that's fine. My back's all right.

499
00:47:04.039 --> 00:47:07.320
I can I can stand up, I can sit down,

500
00:47:07.400 --> 00:47:10.800
I can stand up. It's not there's no reason for

501
00:47:11.039 --> 00:47:14.360
me not to be able to just move around and

502
00:47:14.400 --> 00:47:19.519
do what I would normally do. I don't think I'm

503
00:47:19.519 --> 00:47:22.760
going to be a rock climber anytime soon. And kicking's

504
00:47:22.760 --> 00:47:25.440
pretty much out, and there's certain things I can't do.

505
00:47:25.519 --> 00:47:29.639
But I know that, and it's okay. My stomach knows

506
00:47:29.639 --> 00:47:36.239
that as well. My stomachs I feed me. BlimE me.

507
00:47:37.800 --> 00:47:41.519
If it isn't Vinny disturbing me, it's my own gut.

508
00:47:41.760 --> 00:47:52.159
It's ridiculous. So having that realization and it can be

509
00:47:52.360 --> 00:47:55.960
some would say it's a choice. Just be a choice,

510
00:47:56.119 --> 00:48:06.119
like you know what, choose to feel relaxed and no

511
00:48:06.239 --> 00:48:11.679
longer give away that control to something else. I'd given

512
00:48:11.679 --> 00:48:14.920
my control over to a mobile phone vibrating in my

513
00:48:15.039 --> 00:48:19.320
pocket to stimulate a panic attack. I mean, come on,

514
00:48:20.360 --> 00:48:26.599
that that was just and I laughed afterwards, but it

515
00:48:26.639 --> 00:48:31.880
woke me up to the fact that actually, how real

516
00:48:32.440 --> 00:48:38.519
is a panic attack? I'm not saying they're fake or anything,

517
00:48:38.559 --> 00:48:43.719
because it absolutely crumbled my life for a little while

518
00:48:43.960 --> 00:48:50.639
while for over a year. But if something can come

519
00:48:50.679 --> 00:48:59.199
on and then vanish so very quickly, what else can

520
00:48:59.320 --> 00:49:07.239
also vanish very very quickly. What else that isn't needed

521
00:49:08.000 --> 00:49:15.119
can just disappear if it's not needed. Yeah, sometimes it

522
00:49:15.199 --> 00:49:19.079
might feel like, well, make a will, make a make

523
00:49:19.119 --> 00:49:32.000
a deal. If I need you, I'll ask, or if

524
00:49:32.039 --> 00:49:34.639
I do something, you know, you make a deal with

525
00:49:34.679 --> 00:49:37.599
that part of your body. If you do something that's

526
00:49:37.599 --> 00:49:43.000
harmful towards that part of your body, then please return

527
00:49:43.719 --> 00:49:55.159
that physical discomfort outside of that. Just feel relaxed in

528
00:49:55.239 --> 00:50:01.079
that part of your body, feel calm and lose in

529
00:50:01.199 --> 00:50:07.679
that part of your body. You could also always you

530
00:50:07.719 --> 00:50:10.719
can mean, you can imagine yourself right in a contract

531
00:50:10.800 --> 00:50:14.400
or signing a contract that that is it. From now on,

532
00:50:14.840 --> 00:50:19.039
from this moment onwards, you're going to stick to your

533
00:50:19.119 --> 00:50:22.239
side of the bargain. You're going to be careful. So

534
00:50:22.320 --> 00:50:26.360
for example, I cannot kick. I would I could if

535
00:50:26.480 --> 00:50:28.960
an emergency, I would be able to, but I can't.

536
00:50:28.960 --> 00:50:30.960
You know, I had to give up doing taekwondo because

537
00:50:30.960 --> 00:50:33.440
of my back, and I couldn't go back to that

538
00:50:33.800 --> 00:50:36.880
it's as simple as that. It's just it's it's a

539
00:50:37.000 --> 00:50:41.400
it's a physical movement continuous that it's this I can't

540
00:50:41.519 --> 00:50:45.360
uphold with my with my left or it is a

541
00:50:45.440 --> 00:50:48.039
left leg thing really rather than right right leg thing.

542
00:50:48.840 --> 00:50:53.320
Mind you both both kicking both legs affects users back.

543
00:50:54.199 --> 00:51:04.800
But if I'm careful, it's fine. And that's all it is.

544
00:51:04.800 --> 00:51:07.360
I do exercises every day to stretch it and to

545
00:51:07.480 --> 00:51:16.280
strength and keep my lower back strengthened. But you know,

546
00:51:16.320 --> 00:51:19.440
it's kind of like I've got they really think about

547
00:51:19.440 --> 00:51:22.480
it like this before it's I got of an unsaid

548
00:51:22.599 --> 00:51:26.360
contract and unwritten contract. So maybe you could have the

549
00:51:26.400 --> 00:51:31.480
same kind of thing yourself where you make peace. I

550
00:51:31.480 --> 00:51:34.079
think sometimes you need to make peace with that part

551
00:51:34.079 --> 00:51:38.519
of your body so instead of because sometimes it's like,

552
00:51:38.719 --> 00:51:42.960
you know, if you're trying to stop something from happening.

553
00:51:43.840 --> 00:51:45.679
So let's say you've got you've got something the other

554
00:51:45.679 --> 00:51:48.719
side of the door and you're pushing the door, and

555
00:51:48.760 --> 00:51:52.559
the harder they push, the harder you push, and it

556
00:51:52.760 --> 00:51:56.679
just gets well, there's no winners, it can It's kind

557
00:51:56.679 --> 00:51:59.480
of like, you know, you're both struggling or what is

558
00:51:59.519 --> 00:52:04.360
it rope rope fight. You know, when you got what

559
00:52:04.400 --> 00:52:06.880
do they call it a rope fight, tug a war

560
00:52:07.719 --> 00:52:11.679
where you kind of just it's going nowhere, or someone

561
00:52:11.719 --> 00:52:16.920
with equal strength doing an arm wrestle. Eventually they've just

562
00:52:16.960 --> 00:52:22.760
got to say, okay, we'll just call this a day.

563
00:52:23.519 --> 00:52:29.320
Perhaps we don't need this anymore. There's an old thing.

564
00:52:29.360 --> 00:52:33.199
It's it's I saw this set of workshop once they

565
00:52:33.199 --> 00:52:38.119
said put your hands together, now, push with your right hand,

566
00:52:40.800 --> 00:52:46.119
and every single person, including myself at the time, pushed

567
00:52:46.599 --> 00:52:49.119
with the right hand, but also pushed with a left hand,

568
00:52:49.559 --> 00:52:54.639
stopping the right hand from moving. Well, actually, push for

569
00:52:54.760 --> 00:52:58.679
your right hand means you just don't do anything with

570
00:52:58.719 --> 00:53:05.239
your left hand. So there's a seems to be a

571
00:53:05.280 --> 00:53:09.760
tendency of humans to do that, almost to push against

572
00:53:09.760 --> 00:53:26.239
ourselves instead of with so that restriction. You know, if

573
00:53:26.239 --> 00:53:28.880
it's like a constant restriction, I don't want to feel

574
00:53:28.920 --> 00:53:30.840
that way. I want to feel that way that body

575
00:53:30.840 --> 00:53:32.719
feels this, I don't want it to be like that.

576
00:53:33.639 --> 00:53:35.440
And then that part of the body is thinking, well,

577
00:53:36.760 --> 00:53:38.840
you're not listening to me, are you. So I've got

578
00:53:38.840 --> 00:53:41.840
to keep doing it until you listen. I've got to

579
00:53:41.920 --> 00:53:44.480
keep giving you this physical discomfort until you listen to

580
00:53:44.559 --> 00:53:49.920
me and do what you're supposed to do. Take me seriously.

581
00:53:51.960 --> 00:53:57.000
But when you do listen, take it seriously, realize that

582
00:53:57.679 --> 00:54:00.840
maybe there's some things that you need to change. Maybe

583
00:54:00.880 --> 00:54:04.280
there isn't. You can take it seriously. If it's being

584
00:54:04.400 --> 00:54:10.079
checked out, you've taken it seriously. If there's nothing physically

585
00:54:10.719 --> 00:54:15.400
necessarily going on, is where you don't need it anymore.

586
00:54:15.559 --> 00:54:18.760
Maybe it's something that had you had before and now

587
00:54:18.800 --> 00:54:26.480
it's healed and you don't need it. Or if you

588
00:54:26.559 --> 00:54:30.440
know the cause of it and it's unnecessary, you know

589
00:54:30.519 --> 00:54:38.719
that you're going to be careful. So all it's necessary

590
00:54:39.239 --> 00:54:42.320
is physical comfort, and the rest of your body surround

591
00:54:42.440 --> 00:54:46.119
in the area can just like with a sand cast

592
00:54:46.239 --> 00:54:49.840
or just wash over and also sort of spread that

593
00:54:49.920 --> 00:54:54.159
feeling overwards. So it's just it's almost like it's joining

594
00:54:54.159 --> 00:55:00.320
the body again and then the rest of the body

595
00:55:00.320 --> 00:55:10.239
looks out for it. So for me, I feel like

596
00:55:10.559 --> 00:55:14.519
I've done that with my lower back and instead of

597
00:55:14.519 --> 00:55:19.719
being isolated, it's no longer isolated. So the other parts

598
00:55:19.760 --> 00:55:25.239
of my back look out for my lower back, My

599
00:55:25.360 --> 00:55:29.519
hips look out for my lower back, The other side

600
00:55:29.519 --> 00:55:36.320
of my lower back looks out for it. But everything's

601
00:55:36.440 --> 00:55:44.599
kind of just I guess loving in a way. It

602
00:55:44.639 --> 00:55:49.119
might be sounding a bit soppy, but the body's loving

603
00:55:49.440 --> 00:55:56.039
each part. Your knees, loving your hands, your feet are

604
00:55:56.039 --> 00:55:59.960
loving your ankles. You know they're connected. The whole thing's connected.

605
00:56:00.159 --> 00:56:05.079
It's one thing. We call things different things, Whi's one.

606
00:56:05.400 --> 00:56:13.800
It's literally one thing. And I think it's quite nice

607
00:56:15.000 --> 00:56:20.559
when you think about that, because there's a time when

608
00:56:22.519 --> 00:56:26.480
you know, you get a puppy, your kitten, you no

609
00:56:26.559 --> 00:56:29.039
longer hold it in your hands. You have to let

610
00:56:29.079 --> 00:56:31.599
it down. You have to let it go. I don't

611
00:56:31.639 --> 00:56:33.719
mean let it go go, but you have to. You

612
00:56:33.719 --> 00:56:36.440
have to put it down. You can't you take a

613
00:56:36.440 --> 00:56:39.880
puppy home with you or kitten. You can't hold it

614
00:56:39.920 --> 00:56:43.199
in your hands forever, no matter how much you want to.

615
00:56:44.960 --> 00:56:46.679
You know you want to keep it safe, you want

616
00:56:46.719 --> 00:56:50.800
to cuddle it and let us face it, a little kitten.

617
00:56:50.840 --> 00:56:54.639
It's like, what's what's cute than a little kitten or

618
00:56:54.679 --> 00:57:00.639
a little puppy. There's so cute. It's so cute. I

619
00:57:00.639 --> 00:57:04.480
suppose some people with a baby, a baby, you know,

620
00:57:04.920 --> 00:57:08.519
but you don't spend you don't carry them around twenty

621
00:57:08.559 --> 00:57:11.159
four hours a day you put them down, you put

622
00:57:11.199 --> 00:57:15.480
them into a bear? Do you put you know otherwise

623
00:57:18.760 --> 00:57:21.320
that you need to have that little bit of distance

624
00:57:22.119 --> 00:57:27.480
and allow it to just be itself and allow it

625
00:57:28.639 --> 00:57:32.880
that part of your body to realize that it is

626
00:57:32.920 --> 00:57:41.480
supported by its surroundings. Allow that part of your body

627
00:57:41.519 --> 00:57:47.960
to know that it's safe. It doesn't have to do anything,

628
00:57:51.079 --> 00:57:56.639
just be, just be there and put it to know

629
00:57:56.679 --> 00:58:04.360
that you appreciate it. Maybe your body appreciates you because

630
00:58:04.400 --> 00:58:09.920
now you're looking after it. And all that discomfort you

631
00:58:10.039 --> 00:58:13.519
used to have was you looking after your that body part.

632
00:58:20.960 --> 00:58:29.159
But it's not necessary because that contract that you signed

633
00:58:29.159 --> 00:58:41.599
in your mind, the comforts all you need and provide

634
00:58:41.679 --> 00:58:54.400
in you treat your body safely, with love, with care,

635
00:59:00.840 --> 00:59:08.239
you can feel comfortable and relaxed and loose and peaceful.

636
00:59:17.519 --> 00:59:20.800
Now I've rabbited on for a bit, which is what

637
00:59:20.880 --> 00:59:24.599
I do. I don't know if any of this was useful.

638
00:59:26.960 --> 00:59:30.079
So where are you now? If you focus on that

639
00:59:30.159 --> 00:59:39.000
part of body? We did the zero to ten scale

640
00:59:39.199 --> 00:59:44.800
earlier at the beginning. Where is it now? And how

641
00:59:44.880 --> 00:59:47.119
much has it changed? How much has it calmed down?

642
00:59:48.719 --> 00:59:55.519
How pleased do you? How relaxed are you? Please? Let

643
00:59:55.559 --> 01:00:01.679
me know how you go on. So I'm going to

644
01:00:01.719 --> 01:00:06.960
bring this record into an end. Remember to be kind

645
01:00:07.000 --> 01:00:12.719
to yourself, because you do deserve to be happy. Be

646
01:00:12.880 --> 01:00:20.920
gentle with yourself. You deserve to feel safe lots of

647
01:00:20.920 --> 01:00:47.719
love by relax in a more deep and meaningful way,

648
01:00:50.199 --> 01:00:55.280
maybe in a way that can not just allow you

649
01:00:55.760 --> 01:01:05.760
to feel calmer now and throughout the time we spend

650
01:01:05.840 --> 01:01:13.800
together here, not just relaxed at the end of the

651
01:01:13.880 --> 01:01:19.239
recording when it's finished and you can enjoy that sense

652
01:01:19.360 --> 01:01:35.960
of comfort and peace, but also I think it would

653
01:01:36.000 --> 01:01:51.880
be nice to have those feelings of relaxation continue for

654
01:01:52.039 --> 01:02:03.960
longer after the recording has ended, so that you can

655
01:02:05.639 --> 01:02:16.280
still benefit from listening to my voice, maybe in a

656
01:02:16.280 --> 01:02:28.800
few hours time, perhaps tomorrow, and then by listening regularly,

657
01:02:31.880 --> 01:02:36.519
especially if you find like some people do, and myself

658
01:02:36.559 --> 01:02:41.679
as well. Sometimes I find one particular recording that really

659
01:02:43.360 --> 01:02:50.320
resonates with me, and I just listen to it over

660
01:02:50.360 --> 01:03:03.079
and over again every morning, every evening. There was this

661
01:03:03.199 --> 01:03:10.079
recording from We're going back to about nineteen ninety nine.

662
01:03:10.400 --> 01:03:15.960
It wasn't hypnosis, but it was a guided visualizations. It

663
01:03:16.039 --> 01:03:23.199
kind of was hypnosis really, and I managed to find

664
01:03:23.239 --> 01:03:27.320
it again and it still has the same effect on me.

665
01:03:29.920 --> 01:03:39.679
And part of it was the person's voice relaxed me.

666
01:03:43.519 --> 01:03:49.679
She just felt so peaceful, and I'd look forward to

667
01:03:49.840 --> 01:03:56.280
listening to her in the morning and in the evening.

668
01:04:02.679 --> 01:04:11.719
And I knew before even pressing the play button that

669
01:04:12.039 --> 01:04:16.440
since I've done that, pressed the play button. This is

670
01:04:16.800 --> 01:04:27.800
in the days of CD players press the play button.

671
01:04:31.199 --> 01:04:34.079
In fact, it might have even been a tape recorder.

672
01:04:35.320 --> 01:04:43.719
I'd lie down on the bed and then even without

673
01:04:44.239 --> 01:04:57.199
necessarily listening to her words because I had them memorized. Really,

674
01:05:01.880 --> 01:05:07.880
it was as if my body knew exactly what to do,

675
01:05:12.639 --> 01:05:34.480
and the muscles just almost went into automatic relaxation, and

676
01:05:34.639 --> 01:05:48.239
I remember my mind would slow down. Now. Now, I

677
01:05:48.400 --> 01:05:54.920
was listening to this recording in the early days of

678
01:05:55.000 --> 01:06:05.719
learning hypnosis, and long before I ever made any videos

679
01:06:05.840 --> 01:06:10.559
or audio recordings myself, because I didn't start doing that

680
01:06:10.679 --> 01:06:25.159
till two thousand and six, I knew, I knew how

681
01:06:26.880 --> 01:06:40.679
helpful I found being able to just let go, to

682
01:06:40.800 --> 01:06:46.000
have that trust in the person that I'm listening to,

683
01:06:53.639 --> 01:07:00.079
knowing that it's going to be just as relaxed, and

684
01:07:00.320 --> 01:07:10.559
if not more so. Each time you hear my voice,

685
01:07:11.119 --> 01:07:22.760
you may feel the same. Some people have been listening

686
01:07:22.800 --> 01:07:36.760
to me for over a decade, maybe not solidly, obviously

687
01:07:36.760 --> 01:07:43.239
not twenty four hours a day, but maybe people come back.

688
01:07:45.079 --> 01:08:00.159
Some people maybe listen every day. That's something that I

689
01:08:00.199 --> 01:08:16.199
do which you may not realize by listening, is when

690
01:08:16.479 --> 01:08:31.960
I record these recordings now. For example, I also am

691
01:08:32.199 --> 01:08:46.000
affected by the words that I say. So if I

692
01:08:46.039 --> 01:08:53.399
set you focus on your feet, notice your feet relaxing,

693
01:08:56.880 --> 01:09:04.640
I would be focusing on my feet. I will be

694
01:09:04.880 --> 01:09:23.000
noticing my feet relaxing. If I said focus on your hands,

695
01:09:25.760 --> 01:09:35.279
and maybe notice the difference between each hand, perhaps notice

696
01:09:35.439 --> 01:09:41.479
the air in the room, the temperature of the room.

697
01:09:43.359 --> 01:09:53.760
On the backs of your hands, you may start to

698
01:09:54.319 --> 01:10:02.399
notice what almost feels like a very light breeze, even

699
01:10:02.439 --> 01:10:06.680
though there may not be any type of breeze at

700
01:10:06.720 --> 01:10:19.720
all where you are right now. And as you become

701
01:10:20.359 --> 01:10:34.720
aware of your hands, I'm also aware of how relaxed

702
01:10:35.000 --> 01:10:58.800
my hands are feeling now. And when it comes to

703
01:11:00.319 --> 01:11:06.359
potentially drifting off to sleep, which may be the reason

704
01:11:06.680 --> 01:11:23.000
you're listening, I also feel drowsy when I make these recordings.

705
01:11:27.640 --> 01:11:44.039
I also notice my mind drifting. In fact, at times

706
01:11:46.119 --> 01:12:00.760
I've actually fallen asleep without even noticing, and I carry

707
01:12:00.840 --> 01:12:12.359
on talking. And it's only when I listen back to

708
01:12:12.399 --> 01:12:21.439
do the editing I hear snoring, and I think, I

709
01:12:21.479 --> 01:12:32.520
don't remember snoring. I remember talking. Snoring was a pick

710
01:12:32.680 --> 01:12:39.000
turned up. That's why I sound like when I snore,

711
01:12:44.560 --> 01:12:57.880
I get really into the whole experience. I don't know

712
01:12:57.920 --> 01:13:07.520
how you feel, how relaxed you feel in your feet,

713
01:13:10.640 --> 01:13:33.560
how relaxed you feel in your hands. I have noticed

714
01:13:36.119 --> 01:13:52.399
more and more that the more relaxed, deeper level of

715
01:13:52.600 --> 01:14:09.079
comfort you feel, the ease yeah your breathing becomes. It's

716
01:14:09.119 --> 01:14:25.600
almost like that additional muscle relaxation. So this allows you

717
01:14:30.479 --> 01:14:56.640
to breathe easier without necessarily focusing on your breath, however,

718
01:14:56.880 --> 01:15:25.680
being able to notice the ease in which you breathe

719
01:15:25.840 --> 01:16:15.720
so naturally, you breathe so very easily and smoothly. Whenever

720
01:16:15.800 --> 01:16:34.119
I imagine my breathing improving, when I've got my eyes closed,

721
01:16:40.159 --> 01:16:53.039
I tend to visualize a beautiful field with trees and

722
01:16:53.279 --> 01:17:26.800
flowers producing all that life giving oxygen. And it feels

723
01:17:26.920 --> 01:17:52.560
nice to, if nothing else, just taking some time away

724
01:17:53.399 --> 01:18:36.720
from everything, enjoying that feeling of peace, serenity with a

725
01:18:37.079 --> 01:19:29.000
joyful heart. Time seems to just drip by, so very slowly, relaxed,

726
01:19:34.840 --> 01:20:14.000
so deeply, peaceful, completely unattached to any thoughts whatsoever in

727
01:20:14.159 --> 01:21:17.119
this moment, completely free. Notice saying that your mind has

728
01:21:17.159 --> 01:21:59.720
slowed down. Slowed down because nothing really requires your attention. M.

729
01:22:13.199 --> 01:22:27.520
You can enjoy the physical sensations of allowing the stress

730
01:22:27.840 --> 01:22:40.399
to drip out of your body, dripping out of every

731
01:22:43.800 --> 01:23:14.760
part of your body. Hmm, I'm being released from your brain, hud.

732
01:23:15.000 --> 01:23:50.479
Your mind slowly but surely. The muscles in your legs

733
01:24:05.840 --> 01:25:01.680
relax res re so very deeply, relax so deeply. The feelings,

734
01:25:04.279 --> 01:25:29.159
the pleasant feelings in your arms and shoulders, deepening each

735
01:25:29.560 --> 01:26:07.640
part of your body further and deeper and deeper. M hmm, madicine,

736
01:26:10.880 --> 01:26:37.439
the feelings in the back of your neck, the feelings

737
01:26:37.600 --> 01:27:26.640
in your wrists, muscles in front of your body, I

738
01:27:26.640 --> 01:28:10.520
will say, feeling peaceful, deeping. There's a sense of peace

739
01:28:15.000 --> 01:28:54.920
spreads through your very core. Even when you focus on

740
01:28:54.960 --> 01:30:14.760
your mind. Her mind becomes e and slowerven, deeper, relaxing,

741
01:30:18.000 --> 01:31:24.640
so very slow. Your stomach tastefull in your stomach, your back. Notice,

742
01:31:34.920 --> 01:31:53.359
Notice how relaxed you now feel in the hole of

743
01:31:53.479 --> 01:32:26.159
your back in a spy from your brain all the

744
01:32:26.239 --> 01:32:34.960
way down the middle of your back, sending and receiving

745
01:32:37.319 --> 01:32:40.640
millions of messages every.

746
01:32:40.399 --> 01:32:54.640
Day, deecomfort.

747
01:32:56.119 --> 01:34:13.119
Increasing deeply relaxed yms, legs, spreading those signals down your

748
01:34:13.199 --> 01:34:21.920
spine or cord into air, every part of your body,

749
01:34:36.520 --> 01:35:24.800
your shins and your calf muscles, your elbows. Feelings of

750
01:35:25.039 --> 01:35:42.279
peace and tranquility spreading through your body, tips of your toes,

751
01:35:46.520 --> 01:35:58.039
to your eyes, your fingers, all the way till you'll

752
01:35:58.119 --> 01:37:07.239
lower back. Un letting go, reletting God, pace, drifting mind,

753
01:37:11.800 --> 01:37:28.840
just wonder in a way, happy to let go, Let

754
01:37:29.479 --> 01:38:34.680
go completely, let go, said tranquil. Your whole body, enjoy

755
01:38:34.960 --> 01:40:59.479
a sensor listening God, Hey, more space, enjoy space, this

756
01:41:00.199 --> 01:41:41.920
space of peace and safety. So fairy, fairy, relaxed.

757
01:42:04.720 --> 01:42:14.960
As the.

758
01:42:43.359 --> 01:43:35.079
Lad letting go. Maybe we can just focus on the

759
01:43:35.279 --> 01:44:10.600
different parts of your body, just to notice you forehead

760
01:44:10.880 --> 01:45:12.800
and your eyes. Chu said this, noticing a sense of

761
01:45:15.800 --> 01:46:45.119
complete freedom, absolute freedom. Dress day, dress day, He's fall

762
01:46:47.000 --> 01:48:31.960
energy paste to breeze, such ease, Yeah, loose. You may

763
01:48:32.319 --> 01:49:21.560
have or may not have noticed your mind drifting, peaceful,

764
01:49:35.680 --> 01:49:56.199
move any even more deeply in the direction of total blissful,

765
01:49:56.560 --> 01:52:04.880
peace less, for peace, arrest, total peace. So let him go,

766
01:52:29.840 --> 01:53:40.680
peace of mind right forty So reaxed, so relaxed. A

767
01:53:40.960 --> 01:54:21.960
body feels almost invisible, so very relaxed, peaceful, so pace

768
01:54:38.159 --> 01:55:24.359
rel like God. And you could start to notice that

769
01:55:25.399 --> 01:55:36.159
you are feeling more relaxed, even though I've not purposely

770
01:55:37.600 --> 01:55:46.560
focused your mind upon that sense of physical comfort that

771
01:55:46.760 --> 01:55:53.760
is growing within you throughout your body, and your mind

772
01:55:55.880 --> 01:56:04.239
starts to slow down. And that could be almost in

773
01:56:05.159 --> 01:56:13.760
recognition of I guess my speech not being particularly fast,

774
01:56:20.319 --> 01:56:30.680
and things just generally feel calmer. Just by listening to

775
01:56:30.840 --> 01:56:39.439
my voice, you give yourself an opportunity to take a

776
01:56:39.560 --> 01:56:46.359
break from the day, take a break from your life

777
01:56:47.520 --> 01:56:55.960
as it is, and to give yourself a rest, giving

778
01:56:56.000 --> 01:57:02.960
yourself permission to take some time time off and to

779
01:57:03.119 --> 01:57:09.000
allow your body to relax and allow your mind to

780
01:57:09.199 --> 01:57:21.359
slow down, which in turn releases the tension any stresses

781
01:57:21.560 --> 01:57:29.840
that you had in your body. It's almost as if

782
01:57:31.399 --> 01:57:35.640
the parts of your body just open up, allowing the

783
01:57:35.800 --> 01:57:48.479
negativity out and at the same time replacing that negativity

784
01:57:48.720 --> 01:57:57.600
with positive heathing energy, which then fills your body up

785
01:57:58.960 --> 01:58:11.079
and your mind to also starts to appreciate those feelings

786
01:58:11.239 --> 01:58:31.439
of increasing confidence, an almost uplifting feeling, positive healing, an

787
01:58:31.720 --> 01:58:43.000
energy that spreads through your body like a wave of comfort.

788
01:58:47.800 --> 01:58:58.079
And all this comes from just allowing yourself a few minutes,

789
01:59:00.199 --> 01:59:02.920
be half an hour, however long you want it to be,

790
01:59:04.479 --> 01:59:06.680
to just rest.

791
01:59:11.680 --> 01:59:12.640
And allow.

792
01:59:14.880 --> 01:59:24.880
Your mind and your body to almost reset itself to

793
01:59:25.560 --> 01:59:41.159
the settings of comfort and relaxation, calmness, which allows more

794
01:59:41.319 --> 01:59:54.720
room for feelings of pleasure and happiness to move around

795
01:59:55.000 --> 02:00:03.199
your body and into your mind, almost as if your

796
02:00:03.359 --> 02:00:13.880
mind and your body are sinking together, almost mirroring each

797
02:00:14.119 --> 02:00:27.479
other with that growing positivity and calmness. And it feels nice,

798
02:00:30.079 --> 02:00:35.960
really does feel nice to know that you are the

799
02:00:36.119 --> 02:00:49.520
one that has allowed yourself to feel more comfort than

800
02:00:49.640 --> 02:00:52.239
to experience.

801
02:00:53.960 --> 02:00:55.079
More of this.

802
02:00:56.880 --> 02:01:12.039
Deep relaxation spreading throughout your body. And as I focus

803
02:01:13.600 --> 02:01:19.359
on each part of your body, you can notice that

804
02:01:19.600 --> 02:01:34.119
that part becomes even more relaxed just by focusing on it.

805
02:01:36.640 --> 02:01:46.319
It becomes even more calm and comfortable just by focusing.

806
02:01:50.359 --> 02:01:56.119
And as I move down your body, starting at your head,

807
02:01:58.840 --> 02:02:05.520
the parts that you've already focused on or continue to

808
02:02:05.720 --> 02:02:13.319
relax deeply, and those parts that have not yet focused

809
02:02:13.399 --> 02:02:26.720
on or just automatically release any remain intention in anticipation

810
02:02:27.119 --> 02:02:40.159
of even more comfort about to come. Now, I'm going

811
02:02:40.239 --> 02:02:47.159
to start by focusing on your forehead. Just being aware

812
02:02:47.800 --> 02:02:57.880
the feelings of your forehead and any background sounds like

813
02:02:58.119 --> 02:03:03.560
mister Herbert's opinion, can just allow you to feel even

814
02:03:03.720 --> 02:03:13.720
more relaxed. Just means you in the moment, this isn't

815
02:03:14.239 --> 02:03:22.119
this isn't a sterile environment. This is the world. I

816
02:03:22.279 --> 02:03:29.680
live in the countryside, so there's lots of nature sounds around.

817
02:03:35.000 --> 02:03:40.079
So as you focus on your forehead, just notice how

818
02:03:40.239 --> 02:03:50.199
it becomes even more relaxed as you focus only on

819
02:03:50.399 --> 02:03:59.840
my voice and that part of your body. Moving down

820
02:04:00.079 --> 02:04:12.720
onto your eyes, focusing on your eyes, noticing how your

821
02:04:12.800 --> 02:04:20.600
eyelids feel so heavy yet so light at the same time,

822
02:04:24.000 --> 02:04:34.640
and all the muscles around your eyes relaxing completely. Moving

823
02:04:34.760 --> 02:04:41.920
your focus down to your mouth, your lips, your tongue,

824
02:04:43.159 --> 02:04:51.119
your teeth, your comes, the hole of your mouth, relaxing,

825
02:04:54.600 --> 02:05:04.880
calm and loose as you focus now on your jaw,

826
02:05:07.920 --> 02:05:11.479
not just the parts of your jaw ney, your mouth,

827
02:05:12.279 --> 02:05:16.600
and your chin, but all the way up the size

828
02:05:16.640 --> 02:05:23.479
of your face to your ears, the hole of your jaw,

829
02:05:26.119 --> 02:05:53.199
feeling more relaxed and calm, focusing on your neck, the

830
02:05:53.359 --> 02:05:55.720
front of your neck and your throat.

831
02:05:57.640 --> 02:05:59.039
Relaxing and.

832
02:06:00.520 --> 02:06:10.920
Loose and calm. The sides of your neck, the right

833
02:06:11.199 --> 02:06:24.079
and left side of your neck relax and loose and calm,

834
02:06:30.439 --> 02:06:37.079
And now the back of your neck, focusing on the

835
02:06:37.359 --> 02:06:47.800
back of your neck, letting go of any tension that

836
02:06:48.000 --> 02:06:56.840
may have been there before, and enjoying that sense of

837
02:06:57.880 --> 02:07:08.520
increasing comfort and release. Then you can experience in the

838
02:07:08.640 --> 02:07:20.880
back of your neck, moving down your back and moving

839
02:07:21.159 --> 02:07:25.520
either side of your spine right from the top of

840
02:07:25.600 --> 02:07:31.119
your back all the way down to the bottom of

841
02:07:31.239 --> 02:07:48.680
your back down to your lower back. As you move

842
02:07:48.880 --> 02:07:56.560
up and down your spine, you can feel the muscles

843
02:07:57.600 --> 02:08:11.319
either side of your spine relaxing even more. And as

844
02:08:11.399 --> 02:08:18.520
those muscles relax, that sense of comfort starts to spread

845
02:08:20.159 --> 02:08:28.479
outwards from your spine into both sides of your back,

846
02:08:32.279 --> 02:08:35.960
the top of your back, the middle end your lower back.

847
02:08:39.479 --> 02:08:46.640
And as you scan gently and slowly up and down

848
02:08:46.840 --> 02:08:51.880
your back, there's the muscles in the top of your

849
02:08:52.000 --> 02:09:01.920
back relax and become looser. The muscles in the middle

850
02:09:01.960 --> 02:09:09.279
of your back also seem to just almost divide from

851
02:09:09.359 --> 02:09:22.760
each other. Separating and almost melting, and in your lower

852
02:09:22.880 --> 02:09:34.399
back there seems to be an extra special feeling of comfort.

853
02:09:39.680 --> 02:09:45.800
The spreads into your hips, sit down your lower back,

854
02:09:46.119 --> 02:09:54.119
into your hips, into the area where your cosix are,

855
02:09:57.680 --> 02:10:03.880
and into your buttocks, and all these muscles that spread

856
02:10:06.600 --> 02:10:16.359
bring your lower back into your hip area, start to melt,

857
02:10:20.800 --> 02:10:33.119
start to reading, let go, and you know where about

858
02:10:33.279 --> 02:10:39.239
to focus on your shoulders. Your back and your spine

859
02:10:40.319 --> 02:10:57.079
will continue to let go, continue to relax so calmly,

860
02:11:01.760 --> 02:11:06.680
and as you focus on your shoulders, you may notice

861
02:11:07.119 --> 02:11:37.520
they're already feeling really loose, They're already feeding calm and

862
02:11:37.720 --> 02:11:50.159
the feeling those muscles then move from your neck into

863
02:11:50.199 --> 02:12:15.600
your shoulders. Feel so soft and gentle, so smooth and calm,

864
02:12:27.000 --> 02:12:39.560
and the feeling in your shoulders seems to spread deep

865
02:12:39.840 --> 02:12:49.560
into your shoulders, a sense of relaxation, not just traveling

866
02:12:50.079 --> 02:13:07.319
deeply into your muscles, but also relaxing the bones and

867
02:13:07.600 --> 02:13:15.840
moving all the way to underneath your arms, relaxing a

868
02:13:16.039 --> 02:13:21.319
whole area between the tops of your shoulders and underneath

869
02:13:21.359 --> 02:13:40.479
your arms healing. You feel so relaxed and comfortable in

870
02:13:40.600 --> 02:13:59.880
your shoulders, which sends that deep healing message into your

871
02:14:00.399 --> 02:14:12.159
arms you may feel almost as if your arms are

872
02:14:12.319 --> 02:14:23.960
not even that, because they're so relaxed, so deeply relaxed,

873
02:14:31.159 --> 02:15:12.000
so so calm, So that feeling spreading all the way

874
02:15:12.239 --> 02:15:37.000
down your arms, two elbows, including your elbows circumfort spreads

875
02:15:41.840 --> 02:15:52.479
your way into wrists, your forearms and your wrists.

876
02:15:59.279 --> 02:15:59.920
So head.

877
02:16:03.760 --> 02:16:45.319
Yet at the same time, sunlight and gentle Frey, say.

878
02:16:47.520 --> 02:16:48.520
Now on.

879
02:16:51.239 --> 02:17:15.239
Your hands, my hands.

880
02:17:21.159 --> 02:17:50.719
So peace in your hands. The sense of real pace

881
02:18:02.799 --> 02:18:18.879
just seems to feel so familiar. On your hands, relax deeply.

882
02:18:28.440 --> 02:20:23.840
Else your thing is things you think it SAPs meving

883
02:20:24.200 --> 02:20:54.120
your attention left from your body. So comfortable, my man,

884
02:20:54.280 --> 02:22:20.639
Your focus to your legs us like muscles in your

885
02:22:20.920 --> 02:25:19.920
fis names so relaxed calf muscles just shades composiu. The

886
02:25:20.159 --> 02:26:19.319
feeling a new feints sir, peaceful, circolm sad, peaceful, circom sir,

887
02:26:19.959 --> 02:26:43.920
peaceful sycom so peace f b sner.

888
02:26:48.639 --> 02:26:50.440
Peace fall.

889
02:26:53.760 --> 02:27:10.280
Cycom deep relaxation, Just spread your chest st.

890
02:27:23.479 --> 02:27:24.440
Let you go.

891
02:27:28.600 --> 02:27:45.920
Everything. So I'm gonna start counting down now, from twenty

892
02:27:46.319 --> 02:27:54.440
down to one. You can imagine in a way it's

893
02:27:54.639 --> 02:28:00.760
like just walking down some steps and each step or

894
02:28:00.920 --> 02:28:06.920
twenty steps, and each step represents a level of comfort.

895
02:28:10.399 --> 02:28:25.799
Each step represents a deepening of that comfort, and the

896
02:28:26.000 --> 02:28:32.079
fervies you walk down those steps, the deeper and more

897
02:28:32.120 --> 02:29:14.239
relaxed you feel. So starting with number twenty twenty, nineteen,

898
02:29:48.559 --> 02:32:30.920
eighteen seven, ten sixteenhhhhhhhh three.

899
02:33:13.520 --> 02:34:14.040
Four fi.

900
02:35:20.760 --> 02:43:32.879
Too well No eight sissie us six five.

901
02:44:51.520 --> 02:45:25.680
Four usus.

902
02:45:53.440 --> 02:47:48.520
Ussis.

903
02:49:19.719 --> 02:49:20.399
And now.

904
02:49:24.799 --> 02:49:37.440
As you focus on your eyes, we're gonna count down

905
02:49:37.840 --> 02:49:48.959
from ten down to one, focusing just on your eyes,

906
02:49:52.719 --> 02:50:01.239
your eyelids, the muscles around your eyes, your eye walls themselves,

907
02:50:02.760 --> 02:50:19.799
our whole area that makes up your eye. And as

908
02:50:19.879 --> 02:50:28.399
we count down from ten down to one, whilst focusing

909
02:50:28.680 --> 02:50:43.399
on your eyes, you will become twice is relaxed with

910
02:50:43.760 --> 02:50:56.719
each number counting down that you may find the all

911
02:50:56.760 --> 02:51:03.000
you want to do is just drift off to sleep.

912
02:51:06.000 --> 02:51:12.600
And if that's what you want, then just allow yourself

913
02:51:12.719 --> 02:51:27.360
to do that. Now, focusing on your eyes, I'm going

914
02:51:27.479 --> 02:51:37.440
to begin counting down from ten down to one right now,

915
02:51:46.000 --> 02:52:47.760
ten nine eight.

916
02:53:40.879 --> 03:00:44.319
Seven fours dree one.

917
03:00:50.319 --> 03:00:50.479
Two.

918
03:00:58.879 --> 03:01:07.000
Count him down from til into one ten nine eight

919
03:01:09.840 --> 03:01:34.680
seven six five four three two one. And maybe that

920
03:01:34.840 --> 03:01:38.959
was a bit too quick in order to relax. Maybe

921
03:01:39.000 --> 03:01:43.319
it's a bit too fast for you to notice the

922
03:01:44.600 --> 03:01:51.440
calming of your body, maybe even a little bit of

923
03:01:51.559 --> 03:01:55.479
pressure there. Like you'll count it down from ten to one.

924
03:01:55.600 --> 03:01:58.959
Would you expect me to do? Man, expect me to

925
03:01:59.040 --> 03:02:08.600
STI go with flop just because you're counting down. I

926
03:02:08.680 --> 03:02:11.959
could try it again, but this time I'll go a

927
03:02:12.000 --> 03:02:19.399
bit slower this time that you focus on the whole

928
03:02:19.520 --> 03:02:25.760
of your body before we focus on your legs. Just

929
03:02:26.000 --> 03:02:35.959
notice how your body does start to feel more relaxed

930
03:02:40.760 --> 03:03:34.959
with every number that I count down ten nine, eight, seven, six, five, four,

931
03:03:42.399 --> 03:04:34.479
three one, And just notice how you feel generally, how

932
03:04:34.520 --> 03:04:49.040
your body feels. It's not necessarily even about counting down

933
03:04:49.319 --> 03:04:55.879
from ten to one. It's that space that you have,

934
03:04:57.200 --> 03:05:15.680
that base between being active physically or mentally to just

935
03:05:20.399 --> 03:05:25.600
sitting or lying down, just being there, not doing anything,

936
03:05:25.799 --> 03:05:32.399
not saying anything, or needing to think about anything. So

937
03:05:33.120 --> 03:05:36.120
it opens up a space, you know, a bit of

938
03:05:36.159 --> 03:05:47.159
a space, a gap. And the more I came down

939
03:05:47.200 --> 03:05:54.600
from ten to one, the bigger that gap becomes. So

940
03:05:54.719 --> 03:06:07.120
there's that gap of calmness, of comfort, relaxation. It's a

941
03:06:07.280 --> 03:06:21.280
nice feeling, and it moves those stresses or discomforts physically

942
03:06:21.479 --> 03:06:33.600
or emotionally moves them away. Allows you.

943
03:06:36.319 --> 03:06:36.840
To just.

944
03:06:39.840 --> 03:06:46.559
Slow down. Someone to count again from ten down to one,

945
03:06:47.000 --> 03:06:57.200
and notice that gap widening, the gap, And as it widens,

946
03:06:57.280 --> 03:07:03.319
it's almost like the stress and attention falls into the

947
03:07:03.399 --> 03:07:21.239
gap and gives you that distance, that space.

948
03:07:23.639 --> 03:07:29.079
Now ten.

949
03:07:33.440 --> 03:09:30.440
Nine, eight, seven, five, four, three two one. Now, how

950
03:09:30.520 --> 03:09:34.319
did your body feel.

951
03:09:36.280 --> 03:09:36.440
Now?

952
03:09:49.159 --> 03:10:01.000
Can you notice that? Do you feeling calmer? What are

953
03:10:01.079 --> 03:10:29.799
you feeling more relaxed? As we now focus on your legs,

954
03:10:31.520 --> 03:10:51.959
just your legs. We're just gonna start with focusing on

955
03:10:52.440 --> 03:11:11.559
your thighs. Of course, it's not the most exciting thing

956
03:11:11.719 --> 03:11:18.280
to be doing because I'm sure like most of your

957
03:11:18.319 --> 03:11:30.000
body is not a lot going on right now. Just

958
03:11:30.159 --> 03:11:36.319
focusing on the whole of your thighs, the tops of

959
03:11:36.399 --> 03:11:42.440
your thighs, the sides of your thighs, the bottoms of

960
03:11:42.559 --> 03:11:49.520
your thighs, your outer thighs, and you're inner thighs. Basically

961
03:11:49.680 --> 03:11:53.360
the whole of your thigh that leads into your hip

962
03:11:57.399 --> 03:12:08.159
and it goes down to your knee joints. Now, this

963
03:12:08.360 --> 03:12:15.799
is a big area. It's a very heavy area. It's

964
03:12:15.959 --> 03:12:22.399
very strong, probably the strongest muscles in your body or

965
03:12:22.479 --> 03:12:38.799
in your thighs, but I don't think we perhaps give

966
03:12:38.959 --> 03:12:52.200
enough attention to our thighs. Perhaps we don't acknowledge how

967
03:12:52.280 --> 03:13:14.159
important our thighs are to our lives, how much they

968
03:13:14.280 --> 03:13:27.680
actually do for us all through our lives. And it

969
03:13:27.920 --> 03:13:33.479
may seem to sound really weird, but I think that

970
03:13:33.680 --> 03:13:41.559
all of our body parts, especially our thighs, need some TLC,

971
03:13:44.879 --> 03:13:58.079
a bit of love shown, a bit of acknowledgement, thank you,

972
03:14:01.239 --> 03:14:13.559
gratitude for what our thighs do for us. And I

973
03:14:13.719 --> 03:14:19.399
know this may sound a bit strange. Maybe you think,

974
03:14:19.799 --> 03:14:22.159
why am I surely how I should be out in

975
03:14:22.680 --> 03:14:31.239
the garden hugging a tree or something. Well, it's hard

976
03:14:31.319 --> 03:14:34.440
to set a microphone up on a tree. That's why

977
03:14:34.479 --> 03:14:37.159
I'm doing this indoors. Otherwise I wouldn't be outside hugging

978
03:14:37.200 --> 03:14:40.680
a tree. I can't see the television from the tree.

979
03:14:47.399 --> 03:14:51.639
If you move down to your knees gain such an

980
03:14:51.719 --> 03:15:01.399
important part. And I think we don't necessarily. I'll speak

981
03:15:01.479 --> 03:15:09.280
for myself, I don't necessarily appreciate all that my needs

982
03:15:09.559 --> 03:15:14.719
do for me until I have a problem with my knee.

983
03:15:15.680 --> 03:15:19.799
It's occasionally, if I ever maybe i'll bash it or

984
03:15:20.760 --> 03:15:26.280
it's aching for some reason. It's then that I realize

985
03:15:27.479 --> 03:15:31.479
how much it does. You know, the benefit of being

986
03:15:31.520 --> 03:15:39.440
able to use my legs without any kind of physical

987
03:15:39.559 --> 03:15:47.719
discomfort is a beautiful thing that's possibly not appreciated until

988
03:15:48.760 --> 03:15:58.520
it's temporarily removed. You know that's comfort. But as you

989
03:15:58.639 --> 03:16:03.840
focus on your knees, regardless of how your knees feel,

990
03:16:06.920 --> 03:16:12.680
you can have that sense of gratitude and love to

991
03:16:12.760 --> 03:16:25.399
your knees for all that they do for you, And

992
03:16:25.520 --> 03:16:29.159
you can still have that attention on your thighs and

993
03:16:29.280 --> 03:16:35.479
maybe notice how your thighs feel. Maybe you've noticed that

994
03:16:35.840 --> 03:16:54.559
they are relaxing more deeply as you focus now on

995
03:16:54.639 --> 03:16:59.200
the bottoms of your legs, your shins, and your calf muscles,

996
03:16:59.600 --> 03:17:07.920
the bike between your knees and your feet, incorporating of course,

997
03:17:08.040 --> 03:17:19.799
your ankles so important. You know, anyone that's had even

998
03:17:20.200 --> 03:17:26.840
like the slightest sprain of an ankle knows how how

999
03:17:27.079 --> 03:17:37.200
much we take our ankles for granted. And it's kind

1000
03:17:37.239 --> 03:17:42.760
of strange in a way when you think that. You know, logically,

1001
03:17:43.120 --> 03:17:46.159
our wrists are a lot thinner than the rest of

1002
03:17:46.239 --> 03:17:50.920
our arms, which is okay, it doesn't I can't see

1003
03:17:50.920 --> 03:17:54.440
any problem with that because we're just picking stuff up

1004
03:17:56.040 --> 03:18:02.239
our ankles so much thinner then the rest of our legs,

1005
03:18:08.639 --> 03:18:13.079
and from a physics perspective or logical even it doesn't

1006
03:18:13.120 --> 03:18:19.120
really make sense that all this weight would ultimately be

1007
03:18:20.239 --> 03:18:30.239
resting on your ankles then leading to your feet, that

1008
03:18:30.840 --> 03:18:39.799
thin area, thin bone. Yeah, it does so much great work.

1009
03:18:41.959 --> 03:18:51.479
Supports us, supports our body for a lifetime, helps us

1010
03:18:52.200 --> 03:19:07.920
to balance, helps you to around and be mobile. And

1011
03:19:08.000 --> 03:19:15.639
there's the calf muscles. Of course, when I was younger,

1012
03:19:16.040 --> 03:19:19.399
I couldn't see the pointing calf muscles. Didn't seem to

1013
03:19:19.520 --> 03:19:25.440
do anything. Okay, if I walked around on tiptoes, then

1014
03:19:25.639 --> 03:19:29.360
my calf muscles get some work. But of course that's

1015
03:19:29.440 --> 03:19:33.440
not true. The calf muscles are being used whenever we

1016
03:19:33.879 --> 03:19:47.440
use our legs and your shins there to protect your

1017
03:19:47.520 --> 03:19:56.520
lower legs, shaped in a way, almost as a protector

1018
03:19:57.000 --> 03:20:11.719
for the bone, leading of course to your ankles and

1019
03:20:11.840 --> 03:20:18.799
your feet. But we're not going to focus on your feet.

1020
03:20:18.840 --> 03:20:23.239
We're just going to focus on the legs. And I realize,

1021
03:20:25.280 --> 03:20:29.000
and now that I've mentioned your feet, you'll probably focus

1022
03:20:29.440 --> 03:20:32.520
on them anyway, So maybe I should focus on your

1023
03:20:32.600 --> 03:20:38.399
feet a little bit. You can have them in your

1024
03:20:38.440 --> 03:20:44.840
awareness the same as you have your thighs in your awareness.

1025
03:20:45.719 --> 03:20:49.600
Even though we haven't been focusing on your thighs a

1026
03:20:49.719 --> 03:21:00.799
few minutes, let me focusing on your ankles. There's still

1027
03:21:00.879 --> 03:21:15.959
that sensation of comfort in your thighs, and there's that

1028
03:21:16.440 --> 03:21:26.440
movement of energy because the thighs hold lots of different sensations.

1029
03:21:27.920 --> 03:21:32.760
Of course, there's the muscles, the big strong muscles that

1030
03:21:32.920 --> 03:21:45.760
we have in our thighs. But the skin on the

1031
03:21:45.920 --> 03:21:51.360
outside of the thighs, as in the outside of all

1032
03:21:51.479 --> 03:22:03.600
of our body, can be very sensitive, sensitive touch, sensitive

1033
03:22:03.719 --> 03:22:18.079
to temperature, and inside your thighs the bones, there's the muscle,

1034
03:22:18.360 --> 03:22:22.760
there's the blood, vessels, the ar trees to all this

1035
03:22:23.040 --> 03:22:32.239
stuff that's inside your thighs. I guess sometimes it'd be

1036
03:22:32.360 --> 03:22:36.479
nice if you could actually put your fingers inside your

1037
03:22:36.559 --> 03:22:42.760
thighs and a message, so you can message on the outside,

1038
03:22:43.040 --> 03:22:45.920
of course, but to be able to get deep into

1039
03:22:46.000 --> 03:22:50.799
the muscles and to be able to just message inside

1040
03:22:50.879 --> 03:22:57.879
your thighs, message in the bones of your leg message

1041
03:22:57.959 --> 03:23:11.120
in or the veins. Just gently healing your thighs and

1042
03:23:11.319 --> 03:23:17.879
you can move down message and inside your knees, just

1043
03:23:18.079 --> 03:23:24.760
message in those bones. But with healing fingertips spreading that

1044
03:23:25.159 --> 03:23:36.360
healing energy deep into the choice of your knees. Of course,

1045
03:23:36.440 --> 03:23:41.079
there's the back of your knee and the inside crease

1046
03:23:42.120 --> 03:23:49.040
where your knee is. It's a very sensitive area. Very

1047
03:23:49.760 --> 03:23:53.559
it feels very nice when you stroke it. That might

1048
03:23:53.680 --> 03:23:57.840
be because it's an area that's not really touched very often.

1049
03:23:59.799 --> 03:24:06.719
It's almost like a hidden part, that crease in your legs.

1050
03:24:06.840 --> 03:24:07.760
It's almost.

1051
03:24:09.760 --> 03:24:10.520
Like a part that.

1052
03:24:12.280 --> 03:24:23.520
Has a sensitivity which is a little bit different. Of course,

1053
03:24:23.600 --> 03:24:34.079
it's protected by your legs, So you can imagine putting

1054
03:24:35.000 --> 03:24:45.280
your fingers into that crease in your legs, folding between

1055
03:24:45.399 --> 03:24:50.479
your legs, you can just message with your fingertips. Imagine

1056
03:24:50.479 --> 03:24:56.840
your fingertips going inside, massage in the muscle or tissue

1057
03:25:01.440 --> 03:25:07.600
you can cause, field the bones of your knees, healing

1058
03:25:07.920 --> 03:25:20.559
through your fingertips, and then as you go down to

1059
03:25:20.680 --> 03:25:23.479
your calf muscles, and that's the part I'd like to

1060
03:25:23.520 --> 03:25:28.920
be able to really put my fingertips deep inside my

1061
03:25:29.120 --> 03:25:37.840
calf muscles, massage in every single tissue of that muscle,

1062
03:25:39.440 --> 03:25:49.360
healing every part, and then doing the same for my shins.

1063
03:25:52.520 --> 03:26:00.719
Massage in generly stroking the bones, generally stroking them, healing

1064
03:26:00.959 --> 03:26:05.040
in a loving way, because they deserve to be treated

1065
03:26:08.079 --> 03:26:12.239
as the precious bones that they are, Because our legs

1066
03:26:12.280 --> 03:26:15.639
are so precious as in all the other parts of

1067
03:26:15.719 --> 03:26:23.879
our body, the more precious at any jure on the planet.

1068
03:26:32.440 --> 03:26:40.440
When you start to think about your legs in this way,

1069
03:26:45.000 --> 03:26:51.680
it can change your perspective. It might sound a bit

1070
03:26:54.760 --> 03:26:59.040
a bit silly to start with the idea of having

1071
03:27:00.719 --> 03:27:10.120
for your legs, showing appreciation for your thighs, wanting to

1072
03:27:10.159 --> 03:27:16.799
be able to put your hands in your thighs, massage

1073
03:27:17.639 --> 03:27:23.200
the muscles and the bones, and to get your fingers

1074
03:27:23.479 --> 03:27:33.239
deep in there, releasing all tension, just to show how

1075
03:27:33.399 --> 03:27:40.799
much you care about your legs, how much you care

1076
03:27:41.120 --> 03:27:49.120
for what your legs do for you regularly, your knees,

1077
03:27:49.399 --> 03:28:02.239
your calves, your ankles. The strength of your ankles, considering

1078
03:28:02.440 --> 03:28:06.920
how thin they are compared to the rest of your legs,

1079
03:28:07.120 --> 03:28:20.760
especially your thighs. Yeah, they're so strong, so flexible, absolutely

1080
03:28:21.040 --> 03:28:32.840
amazing things. Your ankles are truly a gift because of

1081
03:28:32.920 --> 03:28:44.200
what they do for you, supporting all that weight, regardless

1082
03:28:44.239 --> 03:28:48.280
of how what weight you are, even if you only

1083
03:28:48.680 --> 03:28:53.399
ate stone, there's still a lot of weight for these

1084
03:28:53.840 --> 03:29:02.559
little ankles. How am a lot heavier than stone double down,

1085
03:29:06.040 --> 03:29:14.879
yet my ankles support my body all the time. What

1086
03:29:15.040 --> 03:29:17.920
they do give off a sigh of relief when I

1087
03:29:18.040 --> 03:29:28.719
sit down. That's my whole legs, though my feet, feet,

1088
03:29:28.719 --> 03:29:58.920
also my toes clap so happy. Your legs really are amazing.

1089
03:30:01.559 --> 03:30:05.200
And I know that talking about talking about your legs

1090
03:30:05.360 --> 03:30:11.959
is probably possibly among the most most boring things you've

1091
03:30:11.959 --> 03:30:21.000
ever heard anyone say. Possibly or boring or not, everything

1092
03:30:21.040 --> 03:30:36.520
I said is true. Your legs are amazing. Your legs

1093
03:30:36.680 --> 03:30:48.799
deserve not just respect, but they deserve to relax deeply.

1094
03:30:56.079 --> 03:30:59.440
They deserve to take some time out of the day

1095
03:31:01.639 --> 03:31:30.360
to just let go completely. Your legs really can relax.

1096
03:31:38.000 --> 03:31:42.120
And because the legs are so such a most you know,

1097
03:31:42.360 --> 03:31:48.280
very important part of your body. When you relax your legs,

1098
03:31:48.399 --> 03:31:55.600
the rest of your body also naturally follows in that

1099
03:31:59.319 --> 03:32:10.159
journey of comfort. Like I feel it in my hips.

1100
03:32:11.559 --> 03:32:18.680
My hips feel really loose, and also my lower back

1101
03:32:18.760 --> 03:32:25.360
as well. My lower back really feels it feels stretched,

1102
03:32:26.479 --> 03:32:29.520
even though I'm just sitting in a chair and there's

1103
03:32:29.639 --> 03:32:34.879
no stretching as far as I'm aware that I'm doing,

1104
03:32:35.840 --> 03:32:38.440
but it's almost as if the muscles are just relaxed.

1105
03:32:38.520 --> 03:32:44.120
So much that there is a natural stretch as the

1106
03:32:44.280 --> 03:33:06.520
tension has reduced a lot. And I'm now going to

1107
03:33:06.600 --> 03:33:14.040
count down from ten down to one, and you can

1108
03:33:14.159 --> 03:33:43.200
continue to fill wonderfully relaxed ten nine, eight, seven, six, five.

1109
03:33:47.559 --> 03:33:51.680
Four three.

1110
03:33:55.520 --> 03:34:16.280
Two one relax. So I'm just going to count down

1111
03:34:17.799 --> 03:34:22.520
from five down to one, and as a countdown, if

1112
03:34:22.559 --> 03:34:29.600
you just focus on the numbers, just the numbers counting down,

1113
03:34:30.680 --> 03:34:39.799
and notice how you feel in this moment as you

1114
03:34:39.959 --> 03:34:47.479
hear the numbers counting down, knowing that those numbers counting

1115
03:34:47.559 --> 03:34:57.719
down represent you feeling calmer, not just in your body,

1116
03:34:57.879 --> 03:35:06.239
but also relaxing your mind. Just notice how you feel.

1117
03:35:07.120 --> 03:35:13.040
There's nothing to do, there's nothing to say, there's nothing

1118
03:35:13.159 --> 03:35:50.159
to think about. Starting with number five, four three two.

1119
03:35:55.959 --> 03:35:56.200
One.

1120
03:36:05.840 --> 03:36:18.079
As you notice the gradual letting go of the tension

1121
03:36:18.319 --> 03:36:25.440
in your body, you may also begin to notice and

1122
03:36:25.600 --> 03:36:34.600
be aware of how your mind is starting to slow down.

1123
03:36:37.120 --> 03:36:43.440
This is just a natural thing that happens. It's not

1124
03:36:43.680 --> 03:36:48.840
really a special procedure. It's just natural because as your

1125
03:36:50.159 --> 03:36:56.159
body relaxes, your mind also starts to relax. And the

1126
03:36:56.280 --> 03:37:00.159
more your mind relaxes, the more your body relaxes. Just

1127
03:37:00.239 --> 03:37:12.399
a continuous circle of relaxation, and there's that calmness that

1128
03:37:12.600 --> 03:37:19.719
comes from relative quietness. You know, even even if there's

1129
03:37:19.799 --> 03:37:27.239
background sounds either your side, online, it's still going to

1130
03:37:27.440 --> 03:37:33.120
be quite calm. You know, you haven't got the television on,

1131
03:37:33.719 --> 03:37:37.920
there's no music in the background unless you're listening to

1132
03:37:38.040 --> 03:37:45.760
the recorded with music. Of course, you're very likely not

1133
03:37:45.840 --> 03:37:47.879
going to be sitting in a room with other people.

1134
03:37:48.799 --> 03:37:53.440
Of course you might be, but generally it's more ideal

1135
03:37:53.559 --> 03:37:58.559
if you can do this on your own, so no distractions,

1136
03:38:04.719 --> 03:38:17.680
and when you stop thinking about stuff, relaxation automatically rises,

1137
03:38:20.040 --> 03:38:30.760
a sense of comfort starts to grow, and without trying

1138
03:38:30.840 --> 03:38:39.719
to build it up into something fantastical or something magical,

1139
03:38:41.840 --> 03:38:52.040
this is just a natural process, something that's easy to accomplish.

1140
03:38:54.840 --> 03:38:59.200
In fact, it's almost you know, the sense of relaxing

1141
03:39:00.120 --> 03:39:05.799
completely happens really when you put no effort into it.

1142
03:39:06.799 --> 03:39:12.520
It's not something that you can really force. It's something

1143
03:39:12.680 --> 03:39:23.399
that happens naturally. And part of the process of this

1144
03:39:23.680 --> 03:39:35.639
recording and others is simply two allow you to take

1145
03:39:35.719 --> 03:39:53.760
advantage of this space, this time, to let go, to

1146
03:39:54.040 --> 03:40:02.079
just be here, to be in tune with how you

1147
03:40:02.200 --> 03:40:15.920
feel yet with the intention of wanting to relax deeply

1148
03:40:20.760 --> 03:40:27.120
and maybe even to fall asleep, depending on what it

1149
03:40:27.319 --> 03:40:40.399
is that you wish for yourself in this moment. As

1150
03:40:40.479 --> 03:40:49.719
we know, relaxing is the majority of the process of

1151
03:40:49.879 --> 03:40:55.319
falling asleep. The actual falling asleep part is the tiny

1152
03:40:55.399 --> 03:40:56.079
bit at the end.

1153
03:40:59.479 --> 03:40:59.959
The deep.

1154
03:41:01.360 --> 03:41:23.639
Relaxed you become, the easier you find yourself drifting. But

1155
03:41:23.760 --> 03:41:30.360
you can also if you choose stay focused on my

1156
03:41:30.559 --> 03:41:59.440
voice and really enjoy the process, gradually relaxing each muscle

1157
03:42:04.079 --> 03:42:30.959
in your body effortlessly and just observing the sensation of

1158
03:42:31.239 --> 03:42:46.840
letting go completely. This time, I'm going to count from

1159
03:42:47.079 --> 03:42:57.239
six down to one, and you can notice your mind

1160
03:42:59.760 --> 03:43:07.200
can't calming down more with each number that you hear

1161
03:43:07.559 --> 03:44:48.920
me say, naturally feeling calm and slower and peaceful sex fivehhhhhhhh, four, three,

1162
03:45:26.879 --> 03:46:23.719
two four, being aware of how your mind to slowed,

1163
03:46:25.879 --> 03:46:52.280
rite down, sinking deeply into relaxation. And as you focus

1164
03:46:52.440 --> 03:47:00.719
on your mind and may notice that there are some

1165
03:47:01.639 --> 03:47:11.000
thoughts still there, maybe some stubborn thoughts that for some

1166
03:47:11.280 --> 03:47:24.280
reason perhaps need your attention. That's what you can do

1167
03:47:24.559 --> 03:47:37.959
is send love to those thoughts. Sprinkle those thoughts.

1168
03:47:42.079 --> 03:47:42.639
With love.

1169
03:47:44.360 --> 03:47:48.600
I at petals from a flower. Just sprinkle it over them,

1170
03:47:50.040 --> 03:47:57.200
petals feel good love towards those thoughts to let those

1171
03:47:57.440 --> 03:48:03.840
thoughts know that you're not abandon the number. You just

1172
03:48:04.319 --> 03:48:14.399
need them. You require them to just calm down, slow down,

1173
03:48:16.719 --> 03:48:31.559
quiet down for now, so as you focus on those

1174
03:48:32.319 --> 03:48:37.239
remaining thoughts. As we count down this time from seven

1175
03:48:38.159 --> 03:48:46.799
down to one. With each number, just imagine sprinkling those

1176
03:48:47.040 --> 03:49:06.479
flower petals of love, kindness, gratitude over those thoughts, which

1177
03:49:06.520 --> 03:49:12.520
will allow them to just melt away and relax deeply.

1178
03:49:16.680 --> 03:49:31.120
With every number, those thoughts will become more and more relaxed.

1179
03:49:36.719 --> 03:50:33.319
Starting with number seven, six, five, four.

1180
03:50:59.079 --> 03:51:51.200
Three four.

1181
03:52:07.799 --> 03:52:25.479
Holes, you now notice how relaxed your feeling in your body.

1182
03:52:33.879 --> 03:52:47.079
We're going to focus on your hands, because the more

1183
03:52:47.200 --> 03:52:54.239
relaxed your hands are, the more relaxed your body and

1184
03:52:54.520 --> 03:53:16.079
mind are. There's you focus on your hands and your fingers.

1185
03:53:21.639 --> 03:53:26.399
There's nothing needed to be done. There's no clinching of

1186
03:53:26.719 --> 03:53:38.639
fists or dancing the fingers or anything like that. It's

1187
03:53:38.920 --> 03:53:53.479
just noticing and focusing on your hands, noticing how they feel.

1188
03:54:08.120 --> 03:54:18.600
Because the more relaxed your hands feel, the calmer your

1189
03:54:18.840 --> 03:54:30.719
mind feels, and the more comforts you feel. Throughout your body.

1190
03:54:36.680 --> 03:55:10.000
Ye may have already noticed you mind is starting to

1191
03:55:10.360 --> 03:55:38.799
drift QUICKSI just on your hands and fingers, allowing them

1192
03:55:40.000 --> 03:55:53.280
cheat experience a real deepening of that relaxation in your

1193
03:55:53.479 --> 03:56:11.920
hands and fingers, more and more relaxed. With each number

1194
03:56:19.840 --> 03:56:32.280
from eight down to one. You can almost feel that

1195
03:56:33.159 --> 03:56:42.959
healing and relaxing energy spreading into your hands and fingers,

1196
03:56:46.319 --> 03:57:10.639
becoming and more relaxing with each number going down, eight

1197
03:57:11.440 --> 03:58:19.120
down to one, drifting drifting again starting with number eight, seven,

1198
03:59:23.200 --> 04:01:35.079
four three, just being here now, nothing to think about,

1199
04:01:36.840 --> 04:01:48.239
nothing to do, nothing to say, and everything just feels calmer.

1200
04:01:53.040 --> 04:02:00.760
This is your natural state of being. This is how

1201
04:02:00.920 --> 04:02:07.319
you just normally feel when you take away all of

1202
04:02:07.440 --> 04:02:14.159
that other stuff that we add, you know, I think

1203
04:02:14.319 --> 04:02:16.239
like stress and where we're.

1204
04:02:16.120 --> 04:02:16.479
In and.

1205
04:02:19.399 --> 04:02:34.479
Overthinking anxiety, tension, just generally thinking about stuff. We take

1206
04:02:34.760 --> 04:02:37.200
that away, which is what we do.

1207
04:02:37.959 --> 04:02:45.600
What we do now, you're.

1208
04:02:45.559 --> 04:02:56.719
Left with a real sense of neasefulness, which comes to

1209
04:02:56.840 --> 04:03:10.440
you very quickly because ultimately it's just a feeling, a

1210
04:03:10.680 --> 04:03:18.760
feeling and comfort. It's almost as if you've got inside

1211
04:03:18.840 --> 04:03:31.000
yourself and you've found a special place where everything is peaceful,

1212
04:03:33.959 --> 04:03:39.319
a place where you can film relaxed and joy natural

1213
04:03:41.479 --> 04:03:47.920
sense of comfort, a place where you can be here,

1214
04:03:52.559 --> 04:03:59.399
where you can accept yourself and who you are, in

1215
04:03:59.479 --> 04:04:05.440
the place where you're not trying to please anybody else,

1216
04:04:06.000 --> 04:04:18.719
in a place where you can actually not just love yourself,

1217
04:04:18.840 --> 04:04:24.280
but in some ways more importantly, you can like yourself,

1218
04:04:26.799 --> 04:04:44.079
appreciate who you are, a sense of gratitude. He's in

1219
04:04:44.239 --> 04:04:55.159
the air way around you. That's also a place where

1220
04:04:55.399 --> 04:05:05.719
you can actually feel the healing energy soaking into your body.

1221
04:05:12.399 --> 04:05:24.719
Healing energy soaking into your body. That healing energy spreads

1222
04:05:25.719 --> 04:05:36.920
through your veins, traveling to each every single part of

1223
04:05:37.040 --> 04:05:46.840
your body, and you start to realize that actually that

1224
04:05:47.159 --> 04:05:55.879
healing energy, it's not just entered into your brain, it's

1225
04:05:56.000 --> 04:06:07.840
become part of your brain and the spinal fluid who

1226
04:06:07.920 --> 04:06:18.600
is now mixed with healing energy, not just allowing you

1227
04:06:18.920 --> 04:06:26.920
to feel so much more relaxed and healthy in this moment,

1228
04:06:31.440 --> 04:06:40.840
but also you start to realize that actually what's happening

1229
04:06:41.079 --> 04:06:51.680
now without healing relaxing energy spreading through your body is

1230
04:06:51.920 --> 04:07:02.360
actually changing your life. Such the change in the way

1231
04:07:02.479 --> 04:07:09.040
you're going to feel not just now, but tomorrow and

1232
04:07:09.159 --> 04:07:18.079
the next day. As your health improves, not just your

1233
04:07:18.200 --> 04:07:25.959
physical health, but your mental health. Things that used to

1234
04:07:26.120 --> 04:07:32.239
bother you in the past, for some reason, no longer

1235
04:07:33.559 --> 04:07:40.079
have the effect that they used to because something has

1236
04:07:40.559 --> 04:07:53.600
changed deep within you. Maybe things that used to cause

1237
04:07:53.680 --> 04:08:05.639
you to feel anger no longer have that power to

1238
04:08:05.840 --> 04:08:11.440
control you the way they seem to be able to before.

1239
04:08:15.159 --> 04:08:25.920
As you realize that you're the one who decides what

1240
04:08:26.280 --> 04:08:37.959
affects you, you're the one who decides to feel relaxed

1241
04:08:38.840 --> 04:08:51.600
and calm when you choose to enjoy noticing these natural

1242
04:08:52.680 --> 04:09:05.000
developments of healing, he knew it to grow and improve

1243
04:09:05.399 --> 04:09:16.399
your life day by day, including of course, your ability

1244
04:09:18.479 --> 04:09:33.600
to relax so much easier and sleeping. It's the most

1245
04:09:33.879 --> 04:09:44.840
natural thing in the world to you, because falling asleep

1246
04:09:45.079 --> 04:09:53.399
is something that you've done so many times in your life,

1247
04:09:56.639 --> 04:10:00.639
and you know that you were born We all were

1248
04:10:01.479 --> 04:10:12.799
with the ability to fall asleep naturally. We're born with

1249
04:10:13.319 --> 04:10:25.799
that ability to just drift off into a deep, healing sleep.

1250
04:10:31.760 --> 04:10:36.559
Even when we're kids, sometimes will fall asleep and we

1251
04:10:36.639 --> 04:10:41.200
don't even want to try to think of stay awake.

1252
04:10:42.600 --> 04:10:46.000
Maybe it's a birthday in the morning, or it's Christmas

1253
04:10:46.239 --> 04:10:50.000
or holiday or something we look forward to. We don't

1254
04:10:50.040 --> 04:10:54.680
want to go to sleep, but the more we want

1255
04:10:54.719 --> 04:10:59.799
to stay awake, the more we just start to drift.

1256
04:11:04.040 --> 04:11:08.559
And the more you fight drifting, we try to stop

1257
04:11:08.639 --> 04:11:13.959
yourself and drift in a shape, the deeper and stronger

1258
04:11:14.079 --> 04:11:25.280
that drifting becomes. Because we're born not just with the

1259
04:11:25.559 --> 04:11:34.959
need to relax deeply and to naturally fall asleep, but

1260
04:11:35.079 --> 04:11:49.360
it's our birthright, it's part of our DNA, and sometimes

1261
04:11:49.520 --> 04:11:54.920
as we get older in life, perhaps at times we

1262
04:11:55.280 --> 04:12:11.399
have forgotten relaxing completely. It's not only a wonderfully pleasant experience,

1263
04:12:17.159 --> 04:12:35.159
it's also really easy. It's very, very easy to let go,

1264
04:12:37.200 --> 04:12:46.840
because that's all it is, is just deciding to let go.

1265
04:12:52.040 --> 04:12:58.040
And when you press the play button on my recordings,

1266
04:13:00.079 --> 04:13:11.079
you have given permission from my voice to relaction. When

1267
04:13:11.120 --> 04:13:15.200
you press that play button, you have given me permission

1268
04:13:16.440 --> 04:13:30.120
for my words to effect you in a positive, only

1269
04:13:30.639 --> 04:13:50.159
a positive way, opening up your mind to useful and

1270
04:13:51.799 --> 04:14:09.399
healing suggestions that can help such an amazing effect on

1271
04:14:09.639 --> 04:14:21.680
how you feel right now, as well as those changes

1272
04:14:22.000 --> 04:14:32.120
that continue long after the recording ends, those changes within

1273
04:14:32.319 --> 04:14:45.639
you that continue to flourish and grow, transforming your life

1274
04:14:47.920 --> 04:14:59.879
in a positive, beautiful way. Allowing you to move forward

1275
04:15:00.440 --> 04:15:07.120
in your life in the direction that you choose for yourself.

1276
04:15:16.239 --> 04:15:28.239
And this feeling, this feeling that you can experience of safety, comfort, calmness,

1277
04:15:36.040 --> 04:15:49.959
This feels so nice. It's such a healthy place to be,

1278
04:15:57.879 --> 04:16:11.639
and that postivity prows within you. Eat and every day

1279
04:16:14.719 --> 04:16:24.520
moving forward, you're going to find that you're more relaxed

1280
04:16:26.879 --> 04:16:39.200
physically and in your mind is more relaxed. And it's

1281
04:16:39.280 --> 04:16:44.799
not that you're thinking slower, it's just that your mind

1282
04:16:44.920 --> 04:16:56.799
will be less clogged up with unnecessary negativity because from

1283
04:16:56.879 --> 04:17:07.159
now on, your mind rejects negativity. From now on, you're

1284
04:17:07.239 --> 04:17:18.040
going to start noticing when negativity arises and you can

1285
04:17:18.239 --> 04:17:32.159
just say stop, stop, and then negativity will turn around

1286
04:17:32.760 --> 04:17:52.159
and leave you alone. Stop and that negativity would disappear.

1287
04:18:00.319 --> 04:18:06.799
And as you notice that you feel way more relaxed

1288
04:18:08.200 --> 04:18:23.559
than you probably expected, you can now congratulate yourself because

1289
04:18:23.719 --> 04:18:30.159
you're the person that has done this. You are the

1290
04:18:30.280 --> 04:18:35.360
one that has opened your mind up to the simple

1291
04:18:35.600 --> 04:18:43.440
facts that you can feel more relaxed in your body

1292
04:18:44.200 --> 04:18:53.440
and in your mind. You've opened your mind up to

1293
04:18:55.799 --> 04:19:02.360
the birthright of being able to just fall asleep easily

1294
04:19:03.440 --> 04:19:17.440
when you choose and that's a nice feeling. Don't you

1295
04:19:17.520 --> 04:19:29.120
think it feels nice? Doesn't it? To feel calm full,

1296
04:19:29.159 --> 04:19:34.159
That healing energy is spreading through your body, in your mind.

1297
04:19:40.639 --> 04:19:51.319
To spend time in a special place where negativity can

1298
04:19:51.479 --> 04:20:04.159
no longer enter. Negativity is banned, it's barred, it's not

1299
04:20:04.280 --> 04:20:11.280
allowed entry. Doesn't it doesn't. This doesn't deserve to be here,

1300
04:20:11.760 --> 04:20:20.760
doesn't belong here. Negativity has no place in your life,

1301
04:20:30.760 --> 04:20:40.239
which makes room for more comfort, more healing, more relaxation,

1302
04:20:45.079 --> 04:21:10.200
more peace. It feels nice, doesn't it? Just let go

1303
04:21:12.239 --> 04:21:32.120
with everything. I'm gonna count down now from twenty down

1304
04:21:32.200 --> 04:21:41.559
to one. You can continue to relax. If you choose,

1305
04:21:42.079 --> 04:21:55.559
you can drift to sleep with every number you hear

1306
04:21:55.719 --> 04:22:07.280
me say, you can fill twice as relaxed. Or if

1307
04:22:07.319 --> 04:22:42.799
you choose, you can fill twice sleeping now twenty nineteen, eighteen,

1308
04:22:49.719 --> 04:24:23.840
seventeen six steak fifteen, fourteen, thirteen, two eleven, ten, nine, eight, seven, six.

1309
04:24:31.920 --> 04:24:32.239
Five.

1310
04:25:00.479 --> 04:25:17.799
Or this is your time to just take a break,

1311
04:25:22.399 --> 04:25:33.479
your time to relax, to allow your mind to slow down,

1312
04:25:42.159 --> 04:25:44.680
to give yourself a permission.

1313
04:25:48.840 --> 04:25:50.559
To take a break.

1314
04:25:55.200 --> 04:26:05.440
From everything. Endure the only person that can make that decision.

1315
04:26:08.280 --> 04:26:11.000
You're the only person that can actually tell your mind

1316
04:26:16.200 --> 04:26:40.280
just relax, to just take some time off so that

1317
04:26:40.440 --> 04:26:45.440
you can focus on your body, getting in touch with

1318
04:26:46.600 --> 04:26:47.719
how you feel.

1319
04:26:49.079 --> 04:26:49.559
Physically.

1320
04:26:58.440 --> 04:27:04.840
And in the process of this body scan, where you

1321
04:27:05.639 --> 04:27:16.079
focus on different parts of your body, those parts that

1322
04:27:16.239 --> 04:27:24.479
you focus on and observe, even though you're not purposely

1323
04:27:25.680 --> 04:27:33.680
requesting for those parts of your body to relax, it's

1324
04:27:33.840 --> 04:27:40.079
kind of expected. You expect when you listen to my

1325
04:27:40.280 --> 04:27:53.159
voice to feel more relaxed naturally, because when you're listening

1326
04:27:53.280 --> 04:28:08.000
to me, your attention is foodocused on my words, and

1327
04:28:08.120 --> 04:28:19.479
as my words guide you to focus on those parts

1328
04:28:19.639 --> 04:28:37.920
of your body, your focus increases, which actually calms your mind.

1329
04:28:45.840 --> 04:29:05.040
And when you're wind calms down, your body relaxes. And

1330
04:29:05.200 --> 04:29:27.879
when your body calms down, your mind relaxes. And even

1331
04:29:28.040 --> 04:29:35.079
though we've not really started to focus on your body,

1332
04:29:38.079 --> 04:29:49.120
you can already feel that healing energy spreading through your body,

1333
04:29:54.040 --> 04:30:08.319
pushing out stress and tension, healing all the parts of

1334
04:30:08.440 --> 04:30:18.200
your body, including your skin, your bones, your blood, all

1335
04:30:18.239 --> 04:30:22.799
of your walkings inside your body, all of the muscles,

1336
04:30:24.159 --> 04:30:31.319
all of the fat, all of everything, every hair on

1337
04:30:31.440 --> 04:30:44.840
your body is filled with that healing energy. And when

1338
04:30:44.920 --> 04:31:01.200
your brain fills with that healing energy, the feeling of

1339
04:31:01.399 --> 04:31:29.200
comfort relaxation increases deeply, increases in a way that your

1340
04:31:29.360 --> 04:31:46.799
mind starts to fill perhaps drowsing because it's not needed,

1341
04:31:50.200 --> 04:32:06.440
and it may start to drift if that's what's needed.

1342
04:32:09.600 --> 04:32:14.159
So if you're listening to this and what you need

1343
04:32:14.479 --> 04:32:20.280
is deep relaxation, that's what you get. If what you

1344
04:32:20.600 --> 04:32:21.200
need is.

1345
04:32:22.879 --> 04:32:24.440
To fall asleep.

1346
04:32:25.799 --> 04:32:34.719
Naturally and easily, that your mind drifts, that's also But

1347
04:32:34.840 --> 04:32:47.799
what happened because by pressing that play button on the

1348
04:32:47.920 --> 04:32:55.200
podcast and listening to me, give permission of your body

1349
04:32:55.399 --> 04:33:07.319
and your mind. In fact, you give the command to

1350
04:33:07.439 --> 04:33:18.400
your body and your mind to relax deeply and to

1351
04:33:18.599 --> 04:33:24.360
drift off to sleep, if that's what you want.

1352
04:33:27.560 --> 04:33:28.200
Or need.

1353
04:33:35.560 --> 04:33:41.319
Them. As I focus on the different parts of your body,

1354
04:33:46.279 --> 04:33:50.319
you may start to just drift.

1355
04:33:54.439 --> 04:33:55.599
And then you come back.

1356
04:33:55.479 --> 04:34:00.680
Again and you hear me talk again, and focusing on

1357
04:34:00.840 --> 04:34:12.319
a different part of your body, you may find yourself

1358
04:34:12.720 --> 04:34:21.279
drifting being and realize you're drifting. Until you stop drifting,

1359
04:34:23.560 --> 04:34:30.119
you're a laugh again to my voice. Focusing on a

1360
04:34:30.319 --> 04:34:35.119
different part of your body starts to relax in a

1361
04:34:35.279 --> 04:34:47.520
diva because I'm drifting. It's basically here already in the

1362
04:34:47.720 --> 04:34:57.799
sleep zone. And the more you drift, the the longer

1363
04:34:57.919 --> 04:35:08.639
you drift, the longer you draft. Eventually that drafting continues

1364
04:35:09.959 --> 04:35:19.880
into sleep, and that's the last you remember until you

1365
04:35:20.040 --> 04:35:29.159
wake up in your own time, when you experience the

1366
04:35:29.400 --> 04:35:38.680
right amount of sleep. Fear, because when you do and

1367
04:35:38.919 --> 04:35:49.639
if you do have a sleep, it's extremely pleasant. So relaxing,

1368
04:35:52.720 --> 04:36:12.119
so deep he sleep, and I feel so nice to

1369
04:36:12.319 --> 04:36:22.560
relax since your own body in mind. If you feel

1370
04:36:22.639 --> 04:36:31.040
that heating imagy is spreading through it, relaxing is so deeply,

1371
04:36:36.680 --> 04:36:55.479
relaxes so deeply. To start to focus on your eyes,

1372
04:37:03.439 --> 04:37:50.799
you do too, down till back, you shoulders a thaus.

1373
04:37:57.439 --> 04:37:58.279
You're just.

1374
04:38:04.759 --> 04:38:38.919
Studious spine as your ex.

1375
04:38:46.840 --> 04:39:31.479
Faint dotsies spreading grimeside your body, feeling you up. Now

1376
04:39:34.880 --> 04:39:39.520
let's focus again. Are parts of your body?

1377
04:39:42.040 --> 04:39:43.560
Okay?

1378
04:39:44.279 --> 04:39:54.119
Focusing this time on your forehead. Now on your mouth,

1379
04:39:55.360 --> 04:40:15.439
your lips, your tongue, a whole of your mouth. Focus

1380
04:40:15.599 --> 04:40:26.880
in on your fingers. Maybe you could move your fingers

1381
04:40:26.919 --> 04:40:32.040
a little bit, as you can focus on each one individually,

1382
04:40:38.279 --> 04:40:45.479
both hands, and even though it should focus on both

1383
04:40:45.520 --> 04:40:51.000
of your hands, now they almost seem to just melt

1384
04:40:51.080 --> 04:41:00.400
into one where there is your right hand starting left

1385
04:41:00.439 --> 04:41:15.200
hand and no mast as if just mixed together. Now

1386
04:41:15.439 --> 04:41:26.360
focusing on your knees, just noticing how your knees hell.

1387
04:41:43.119 --> 04:41:50.680
Now focus in your elbers, focusing on both your elvers.

1388
04:41:57.000 --> 04:43:26.520
Just absurd fans, you say, I'm sorry, Aca, energy backs, echos.

1389
04:43:40.080 --> 04:45:04.200
It's a good of sensations, Ecs Sachs being with.

1390
04:45:06.200 --> 04:45:06.439
Hell.

1391
04:45:08.759 --> 04:46:02.279
Your toes feel right now, ninety sent you, sire, body

1392
04:46:03.439 --> 04:46:59.200
fails noticing your mind feels now letting go, letting go,

1393
04:47:07.279 --> 04:47:44.119
Let's go everything, letting go, letting go, let's go off

1394
04:47:47.159 --> 04:48:07.080
everything everything. I'm going to start now, and I'd like you, just,

1395
04:48:07.279 --> 04:48:12.880
first of all, just to see yourself lying down on

1396
04:48:13.040 --> 04:48:19.159
that message table, lying on your front. Your head is supported,

1397
04:48:19.560 --> 04:48:28.319
your arms are supported, and you feel comfortable and breathing

1398
04:48:28.520 --> 04:48:37.919
is really easy, and you feel you feel confident in

1399
04:48:38.040 --> 04:48:40.240
how you look as well. So there's none of that

1400
04:48:40.400 --> 04:48:47.159
issue of body problems or shyness because I'm a professional

1401
04:48:48.360 --> 04:48:54.720
and this is a therapy session, so none of that

1402
04:48:54.880 --> 04:49:04.720
stuff matters on whatsoever. This is about you. This is

1403
04:49:04.759 --> 04:49:13.040
about how you feel and how you can enjoy that

1404
04:49:13.279 --> 04:49:19.200
sense of comfort and relaxation that comes from letting go

1405
04:49:19.720 --> 04:49:25.000
and allowing my hands and my fingers to relax you

1406
04:49:27.880 --> 04:49:36.599
by messaging your body. So I want to start off

1407
04:49:36.799 --> 04:49:41.720
just by placing my hands on the back of your head,

1408
04:49:43.119 --> 04:49:48.479
just gently, just so you can feel my hands feel

1409
04:49:48.639 --> 04:49:55.319
like really on you. So you can maybe feel the

1410
04:49:55.439 --> 04:49:57.599
warmth of my hands on the back of your head.

1411
04:50:01.279 --> 04:50:04.840
With my hands to the side of your head, not pressing,

1412
04:50:04.959 --> 04:50:11.319
but just holding there very gently, maybe over your ears,

1413
04:50:11.880 --> 04:50:15.080
and a little bit on your face, so you can

1414
04:50:15.279 --> 04:50:22.799
feel my hands so you can become accustomed to them.

1415
04:50:31.439 --> 04:50:33.639
And now put my hands on the back of your

1416
04:50:33.680 --> 04:50:41.080
head again and gently let them slide down onto the

1417
04:50:41.159 --> 04:50:58.159
back of your neck. You can feel my hands gently

1418
04:50:58.400 --> 04:51:05.360
stroking the back of your neck to start with, just

1419
04:51:05.439 --> 04:51:09.479
so you can get used to the feeling of my

1420
04:51:09.680 --> 04:51:17.639
hands on your skin, get accustomed to realize that you're

1421
04:51:17.759 --> 04:51:27.759
safe and it's all good, it's all fine. And I'm

1422
04:51:27.759 --> 04:51:32.000
want to start gently messaging the muscles in the back

1423
04:51:32.040 --> 04:51:47.759
of your neck with both hands. And this is a

1424
04:51:47.880 --> 04:51:54.880
very trusting situation really, because our necks is so fragile

1425
04:51:56.200 --> 04:51:59.599
and to have someone have their hands around your neck

1426
04:52:00.400 --> 04:52:05.799
in that way can sometimes be problematic for people, which

1427
04:52:05.840 --> 04:52:10.159
is why massages are quite good because it allows you

1428
04:52:10.279 --> 04:52:24.360
to relax and to get in touch with trust, to

1429
04:52:24.479 --> 04:52:37.040
feel peaceful and calm. There's a massage the sides of

1430
04:52:37.159 --> 04:52:45.040
your neck, gently moving from the bottom of your neck.

1431
04:52:46.759 --> 04:52:49.240
It would be sort of near where your shoulders start,

1432
04:52:49.319 --> 04:52:56.400
I guess, all the way up to your jaw, your ears,

1433
04:52:56.840 --> 04:53:02.599
kind of area the side of your neck. Of course,

1434
04:53:02.639 --> 04:53:05.119
it's a lot longer than the front of your neck.

1435
04:53:18.119 --> 04:53:25.200
And message in the back of your neck, especially that

1436
04:53:25.439 --> 04:53:34.880
area where perhaps we hold tension, and there's that area's message.

1437
04:53:35.279 --> 04:53:39.319
You can actually feel a sense of release in the

1438
04:53:39.400 --> 04:53:47.279
back of your neck and maybe you can breathe it

1439
04:53:47.400 --> 04:53:53.360
out as well. Notice how it feels, Notice how you feel.

1440
04:54:03.240 --> 04:54:06.840
They're moving down to that area between your neck and

1441
04:54:06.919 --> 04:54:17.040
your shoulders, that muscle area, starting to message that area

1442
04:54:17.159 --> 04:54:21.439
on both sides. I mean, this would be the area

1443
04:54:21.560 --> 04:54:24.119
that a lot of people would message if they were

1444
04:54:24.200 --> 04:54:29.119
going to give you like a shoulder message. Even that's

1445
04:54:29.520 --> 04:54:32.919
not technically the shoulders, but it's all the muscles that

1446
04:54:33.119 --> 04:54:39.279
lead to the shoulders from the neck and a game

1447
04:54:39.439 --> 04:54:46.439
that can hold tension and stress, and when massaged sometimes

1448
04:54:46.520 --> 04:54:53.520
a nice deep message is useful, and you decide how

1449
04:54:53.720 --> 04:55:11.680
deep that message is and just allow my knuckles just

1450
04:55:11.799 --> 04:55:15.919
to dig in to get to those muscles and to

1451
04:55:16.159 --> 04:55:26.840
ready relaxed all the time and being firm yet gentle

1452
04:55:28.319 --> 04:55:46.000
with you and just stroking down the area to your

1453
04:55:46.119 --> 04:55:57.880
actual shoulders, moving to the muscles of your shoulders, and

1454
04:55:58.080 --> 04:56:02.840
maybe initially just pulling up the shoulders a little bit

1455
04:56:03.000 --> 04:56:06.279
off the table, just to give you a little bit

1456
04:56:06.279 --> 04:56:16.639
of a stretch, but very gently. And you've got the

1457
04:56:16.759 --> 04:56:20.479
muscles at the front of your shoulders the sides of

1458
04:56:20.599 --> 04:56:31.439
the back. Again, this is a part that can really

1459
04:56:33.000 --> 04:56:36.439
take quite a bit of pressure, quite a bit of

1460
04:56:40.279 --> 04:56:47.200
needing if if you wish to really release the tension

1461
04:56:49.200 --> 04:56:55.319
to really get into those muscles, and you can let

1462
04:56:55.360 --> 04:57:01.880
your fingers in there. They can feel really nice. Sometimes

1463
04:57:01.880 --> 04:57:08.919
it's just being stroked gently or being messaged quite strongly.

1464
04:57:12.599 --> 04:57:22.000
It can all be beneficial to the reorversation with the

1465
04:57:22.119 --> 04:57:35.040
muscles in your shoulders. Now, as you move down your

1466
04:57:35.319 --> 04:57:45.479
arms were doing one arm at a time, starting with

1467
04:57:45.599 --> 04:57:55.880
your right arm. What I'll do is I just lift

1468
04:57:55.959 --> 04:57:58.880
your arm up, just hold it to the side of

1469
04:57:59.000 --> 04:58:06.119
you that where it still be attached, and not just

1470
04:58:06.520 --> 04:58:21.040
message the tops of your arms all the way down

1471
04:58:21.279 --> 04:58:45.599
to your forearms. Into your wrists, gently messaging that part,

1472
04:58:48.240 --> 04:58:51.919
the softer part, which is the under part of the arm,

1473
04:58:55.000 --> 04:58:58.720
which leads to the crease in your robo the inside.

1474
04:59:00.159 --> 04:59:14.479
It's much more sensitive skin. Sometimes just having that stroked,

1475
04:59:17.799 --> 04:59:33.279
I feel really nice, pleasurable and relaxing. Now moving down

1476
04:59:34.680 --> 04:59:47.040
to your right hand, just holding your hand in both

1477
04:59:47.119 --> 04:59:56.720
of my hands, just pressing gently on the back of

1478
04:59:56.799 --> 05:00:07.759
your hand, straight in your fingers, ever slightly at the

1479
05:00:07.880 --> 05:00:22.840
same time pressing down and messaging each finger, and then

1480
05:00:23.040 --> 05:00:33.959
starting to massage the palms and the hand, Just turning

1481
05:00:34.119 --> 05:00:45.319
the hand, stretching it gently, and actually having your hand

1482
05:00:45.479 --> 05:00:53.319
held can really be an emotional experience. Sometimes, even if

1483
05:00:53.599 --> 05:00:58.439
it is a stranger, someone you don't know very well,

1484
05:00:59.400 --> 05:01:06.560
I can sarge person or a therapist. Maybe because it's intimate,

1485
05:01:14.279 --> 05:01:27.080
you can feel nice, you can feel safe. And as

1486
05:01:27.159 --> 05:01:30.119
I put that right arm back down where it was,

1487
05:01:35.759 --> 05:01:42.000
we're gonna did the same with your left arm, exactly

1488
05:01:42.200 --> 05:01:51.799
the same. Massage in the muscles in your arm, all

1489
05:01:51.799 --> 05:02:00.319
the way down to your wrist, stroking the inside if arm,

1490
05:02:05.919 --> 05:02:19.360
just being gentle or as firm as you require, and

1491
05:02:19.520 --> 05:02:35.919
then messaging your left hand, stretching the fingers gently, massaging

1492
05:02:36.200 --> 05:02:55.919
the palm of your left hand. You feel so so relaxing,

1493
05:03:03.599 --> 05:03:21.319
so comforting, and I'll just rest your left arm back down.

1494
05:03:28.919 --> 05:03:35.560
Start to massage your back, the biggest part of your body,

1495
05:03:40.599 --> 05:03:47.520
starting at the top, starting again where you would have been,

1496
05:03:48.279 --> 05:03:53.000
the area at the top in between your shoulders, near

1497
05:03:53.040 --> 05:03:59.400
your neck. Going back, message in the area again, but

1498
05:03:59.599 --> 05:04:13.119
this time moving downwards, making it downward. Stroke to the

1499
05:04:13.279 --> 05:04:21.799
middle of your back, working from the outside inwards. Massage

1500
05:04:21.919 --> 05:04:29.200
in that your back, but the outsides of your back,

1501
05:04:33.360 --> 05:04:46.919
the parts where your arms would maybe rest against, almost

1502
05:04:49.119 --> 05:05:01.400
the path that connects your front to your back. I'm

1503
05:05:01.560 --> 05:05:10.279
just messaging down firmly but gently, as firm as you want,

1504
05:05:13.759 --> 05:05:18.159
moving down and moving across a little bit, and moving

1505
05:05:18.200 --> 05:05:24.240
all the way down again, be very gentle yet firm

1506
05:05:24.439 --> 05:05:36.080
as you choose. Eventually we get to the spine. We

1507
05:05:36.200 --> 05:05:40.240
can message the muscles and either side of your spine

1508
05:05:41.119 --> 05:05:44.119
from the top of your neck all the way down

1509
05:05:46.959 --> 05:05:55.919
to your lower back. We can do that a few times.

1510
05:05:58.959 --> 05:06:06.319
Sometimes people use the knuckle or the you know, two

1511
05:06:06.479 --> 05:06:12.279
fingers and just go either side of the spine, almost

1512
05:06:12.759 --> 05:06:15.759
just push down, go all the way down to the

1513
05:06:15.799 --> 05:06:16.799
bottom of the spine.

1514
05:06:18.479 --> 05:06:19.360
Each time.

1515
05:06:20.840 --> 05:06:29.799
Releasing tension and opening up the body, stretching your body

1516
05:06:32.560 --> 05:06:36.639
so that you feel more relaxed but at the same

1517
05:06:36.840 --> 05:06:53.599
time rejuvenated. And now I'm going to move to one side,

1518
05:06:54.680 --> 05:07:01.720
to your right side, and from the bottom of your

1519
05:07:01.799 --> 05:07:08.840
ribs to your pelvis, I'm going to message that area

1520
05:07:09.599 --> 05:07:14.599
of your back. I'll stretch over the other side and

1521
05:07:14.759 --> 05:07:19.720
i will pull the muscles gently and massage and push

1522
05:07:21.240 --> 05:07:23.799
from one end that side or the way to my

1523
05:07:24.040 --> 05:07:29.240
side to the middle of fact to where your spine is,

1524
05:07:30.599 --> 05:07:36.279
massaging that side of your spine the opposite side to

1525
05:07:36.319 --> 05:07:44.200
where I'm standing. It's almost like kneading bread. There's that

1526
05:07:44.400 --> 05:07:51.279
big area which is firm yet lots there to message.

1527
05:07:56.479 --> 05:08:01.360
Potentially one of the most important places actually have a

1528
05:08:01.560 --> 05:08:08.959
message because you really feel it. You really feel the

1529
05:08:09.159 --> 05:08:14.279
release and the pleasure of having your lower back massaged.

1530
05:08:17.479 --> 05:08:23.119
It releases so much from your body that's not useful,

1531
05:08:26.360 --> 05:08:31.880
starting a healing process which will continue long after this

1532
05:08:32.119 --> 05:08:44.200
recording is over. The message in this part of your

1533
05:08:44.240 --> 05:08:49.639
body not only feels really good for you, it's actually

1534
05:08:49.759 --> 05:08:53.759
fun to do because it is, as I said, like

1535
05:08:53.959 --> 05:08:59.119
kneading bread. It's a part that you can really get

1536
05:08:59.319 --> 05:09:06.720
hold of and really message deeply. If that's your choice,

1537
05:09:14.720 --> 05:09:16.599
they're not going to move over to the other side

1538
05:09:16.639 --> 05:09:23.119
of your body and do the same with the opposite

1539
05:09:23.240 --> 05:09:32.560
part of your lawer back, kneading and messaging from your

1540
05:09:32.720 --> 05:09:40.200
side or way to the middle of your back where

1541
05:09:40.240 --> 05:09:53.840
your spine is pressing and kneading firm and gentle at

1542
05:09:53.880 --> 05:10:09.119
the same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1543
05:10:09.479 --> 05:10:21.159
relaxation or mixed together. Plus there's that feeling from your

1544
05:10:21.200 --> 05:10:26.360
stomach as it's being stretched. Even though you're in your

1545
05:10:26.439 --> 05:10:30.720
stomach now, you can feel it being stretched because that

1546
05:10:30.880 --> 05:10:42.279
whole area is connected to your stomach. Now we're going

1547
05:10:42.360 --> 05:10:47.240
to move or move further up to your top of

1548
05:10:47.360 --> 05:10:51.799
your body and I we do the same this time,

1549
05:10:53.080 --> 05:10:59.840
starting with your upper back. Put my hands forward over

1550
05:11:01.200 --> 05:11:07.400
and massive massage in that area up to your spine,

1551
05:11:08.560 --> 05:11:11.159
from the side of your body up to your spine.

1552
05:11:12.959 --> 05:11:19.119
So some of that message area, that muscle tissue or

1553
05:11:19.119 --> 05:11:23.200
whatever fatty tissue even will be possibly from your chest

1554
05:11:25.000 --> 05:11:29.119
because it's all connected. The chest and the back connect together.

1555
05:11:32.279 --> 05:11:35.520
I'm going to be massaging and just pulling some of

1556
05:11:35.639 --> 05:11:43.599
that skin from your side up and massaging that area

1557
05:11:46.599 --> 05:11:50.720
of your upper back all the way to your spine.

1558
05:11:55.159 --> 05:11:57.360
And then I'll move down a bit and I'll continue

1559
05:11:58.000 --> 05:12:01.040
with the middle of your back, doing exactly the same thing.

1560
05:12:04.919 --> 05:12:18.959
There's gentle as deep as you choose. Now move or

1561
05:12:19.200 --> 05:12:23.439
the other side again and do the exact same thing

1562
05:12:24.119 --> 05:12:27.200
with the top of your back on the other side,

1563
05:12:28.279 --> 05:12:42.360
from pretty much underneath your arm area really to your spine.

1564
05:12:47.479 --> 05:12:54.080
And then continue in that all the way down, including

1565
05:12:54.200 --> 05:13:11.200
your lower your middle of your back. I'm gonna go

1566
05:13:11.639 --> 05:13:17.880
to your thighs, the backs of your thighs, and the

1567
05:13:18.080 --> 05:13:28.000
sides of your thighs, starting with your right leg. Massage

1568
05:13:28.080 --> 05:13:37.680
in the back and the sides of your thighs gently

1569
05:13:37.959 --> 05:13:43.840
and firmly. There's a lot of muscles there. It's an

1570
05:13:43.880 --> 05:13:47.439
area that can be very tense at times and maybe

1571
05:13:48.159 --> 05:13:50.639
needs a little bit more pressure than the rest of

1572
05:13:50.680 --> 05:13:59.279
the body. That's up to you. You can gently stroke

1573
05:13:59.400 --> 05:14:06.319
the back of your legs where you know obviously your

1574
05:14:06.400 --> 05:14:14.279
knee joint or underneath your knee joint, very sensitive, gentle area.

1575
05:14:21.200 --> 05:14:28.360
And then working down to your calf muscles, Massage in

1576
05:14:28.479 --> 05:14:37.680
your calf muscles thoroughly and deeply, if you choose using

1577
05:14:37.799 --> 05:14:56.680
both hands and fingers, digging deep to your ankles, in

1578
05:14:56.799 --> 05:15:02.959
the back of your back of your ankles, just gently

1579
05:15:03.200 --> 05:15:15.520
massage in that area, maybe lifting the leg and stretching

1580
05:15:15.560 --> 05:15:38.159
it a little bit. Moving to the right foot, massage

1581
05:15:38.279 --> 05:15:47.439
in the bottom of your feet and the size of

1582
05:15:47.520 --> 05:15:58.759
your feet, gently but firm enough so they don't tickle,

1583
05:16:04.279 --> 05:16:09.799
and just allow the pleasure that you get from heaving

1584
05:16:09.880 --> 05:16:19.240
your feet message to just overtake you as I continue

1585
05:16:19.360 --> 05:16:25.919
to message your feet, the bottoms of your feet, the sides,

1586
05:16:28.599 --> 05:16:34.319
your arches, your heel. You can put a lot of

1587
05:16:34.400 --> 05:16:40.240
pressure into your heel and it feels amazing, Yet the

1588
05:16:40.479 --> 05:16:48.560
arches need to be a bit more gentle. Stretching your

1589
05:16:48.680 --> 05:16:55.159
toes gently the message in the bottoms of your toes

1590
05:16:55.880 --> 05:17:11.159
with my fingers, each one individually. Moving over to the

1591
05:17:11.319 --> 05:17:20.759
left leg to do exactly the same thing. Starting at

1592
05:17:20.759 --> 05:17:25.200
the top of the thighs, work in the back of

1593
05:17:25.279 --> 05:17:32.840
the thighs and the sides, massaging deeply and gently, a

1594
05:17:33.040 --> 05:17:47.040
whole area, working all the way down. And this is

1595
05:17:47.119 --> 05:17:53.240
an area that maybe you could like to spend more

1596
05:17:53.360 --> 05:18:02.240
time relaxing and massaging apps if you wanted, I could

1597
05:18:02.240 --> 05:18:07.400
make a future recording one spend more time on one

1598
05:18:07.479 --> 05:18:19.360
particular area. As you moved down to your calf muscles.

1599
05:18:25.319 --> 05:18:38.720
Massage in your calf muscles firmly and gently, moving down

1600
05:18:41.040 --> 05:18:47.400
your ankle into your feet. Massage in the backs of

1601
05:18:47.479 --> 05:18:57.919
your feet, the bottoms of your feet, stretching your toes,

1602
05:18:58.279 --> 05:19:04.560
and massage in each too individually and that feeling of

1603
05:19:04.759 --> 05:19:11.080
pleasure and released. The experience when your having your feet

1604
05:19:11.200 --> 05:19:32.240
and massaged feels really good. Now she turned over in

1605
05:19:32.360 --> 05:19:44.000
your mind. Laying on your back's going to start again

1606
05:19:47.400 --> 05:20:02.240
your nick area in your shoulders, just to get back

1607
05:20:02.319 --> 05:20:11.759
in touch with that area and lets you move up.

1608
05:20:19.599 --> 05:20:24.400
I can clean my hands, beat them more fresh because

1609
05:20:24.479 --> 05:20:33.639
now I'm gonna message your face simply starting off with

1610
05:20:33.759 --> 05:20:45.520
your forehead. Your eyes are closed, I can just stretch

1611
05:20:46.799 --> 05:20:51.240
your eyes a little bit, pushing up on your eyebrows,

1612
05:20:58.040 --> 05:21:10.840
just massaging around, just galp massaging down your cheeks, around

1613
05:21:10.919 --> 05:21:23.479
your ears, into your jaw, shiply the side of your neck,

1614
05:21:27.360 --> 05:21:45.599
your chin. They're just moving down should be your neck

1615
05:21:45.799 --> 05:21:53.520
down to your chest, starting by massage in the very

1616
05:21:53.680 --> 05:22:02.279
top of your chest where the collar bonies, give a

1617
05:22:02.439 --> 05:22:14.200
side of the collarbone, and then just message in the

1618
05:22:14.360 --> 05:22:35.400
hole of the chest, moving the chest around, because it's

1619
05:22:35.479 --> 05:22:40.479
quite a large area. You can move from one side

1620
05:22:40.599 --> 05:22:51.119
to the next. Move in my hands underneath pretty much

1621
05:22:51.159 --> 05:23:00.560
where your arms are stretching up, stretch in some of

1622
05:23:00.599 --> 05:23:08.599
the muscles of your back in the process, moving up

1623
05:23:09.799 --> 05:23:30.000
over your chest, and they're moving down again there laying

1624
05:23:30.080 --> 05:23:37.119
my hands. They're just massage gently and slide down towards

1625
05:23:37.200 --> 05:23:45.159
your stomach, starting in the middle of your chest, and

1626
05:23:45.319 --> 05:23:52.000
then gradually my hands moving apart and massage in and

1627
05:23:52.240 --> 05:24:01.720
sliding at the same time, moving down to just below

1628
05:24:01.799 --> 05:24:20.159
your ribcage, moving down, then messaging up again, giving your

1629
05:24:20.400 --> 05:24:30.799
chest all the attention that it needs to feel completely relaxed.

1630
05:24:38.159 --> 05:24:41.880
Remembering that I'm also going to be focusing on your

1631
05:24:42.159 --> 05:24:47.360
sides as well, an area that really doesn't get much

1632
05:24:47.439 --> 05:24:59.639
attention but feels really good when it's massaged. Just stroking

1633
05:24:59.720 --> 05:25:07.200
my hands down the sides of your body, just below

1634
05:25:07.279 --> 05:25:20.000
your arms, all the way down to your hips. Now

1635
05:25:20.639 --> 05:25:25.799
move into your stomach area. I'm going to stand on

1636
05:25:25.919 --> 05:25:28.479
one side of you like I did when I did

1637
05:25:28.520 --> 05:25:34.799
your luwer back. I'm gonna do a similar process of

1638
05:25:35.000 --> 05:25:49.799
just stretching the muscles from your side, gently massaging from

1639
05:25:49.880 --> 05:25:51.200
one side to the next.

1640
05:25:53.520 --> 05:26:00.479
Moving the whole area from below your ribs all the

1641
05:26:00.560 --> 05:26:11.400
way down to blow your belly button, and then move.

1642
05:26:11.360 --> 05:26:14.360
Around to the other side of you and repeat that

1643
05:26:21.000 --> 05:26:35.040
process of relaxing deeply, calmly. You feel loose, you feel free.

1644
05:26:37.439 --> 05:26:42.119
And it's something about having your stomach message that's different

1645
05:26:42.200 --> 05:26:49.000
from any other part because we do have a tendency

1646
05:26:49.639 --> 05:26:53.560
of holding a different kind of stress in our stomachs

1647
05:26:54.919 --> 05:27:02.759
that we may not be aware of. As I now

1648
05:27:02.959 --> 05:27:10.240
message your stomach in front of your stomach, they can

1649
05:27:10.520 --> 05:27:21.159
circles around your belly buttom and then going the other

1650
05:27:21.240 --> 05:27:33.479
way around. The gentleness and a freedom that comes from

1651
05:27:33.720 --> 05:27:44.599
feeling how you're feeling. As I now move down the

1652
05:27:44.759 --> 05:27:51.919
tops of your thighs muscles, messaging them, and I can

1653
05:27:52.040 --> 05:27:58.000
do this to your legs at the same time, pressing down,

1654
05:28:00.840 --> 05:28:07.000
massaging deeply those muscles in your thighs, the front of

1655
05:28:07.080 --> 05:28:18.080
your thighs, and moving down to your knees, gently massaging

1656
05:28:18.159 --> 05:28:29.439
your knees, sliding down your shins, putting pressure on either

1657
05:28:29.599 --> 05:28:41.759
side of your shin gently, softly but firmly, moving down

1658
05:28:42.080 --> 05:28:56.799
to your ankles, stroking the tops of your feet, and

1659
05:28:56.959 --> 05:29:03.040
then with each foot in each hand, just gently messaging

1660
05:29:03.880 --> 05:29:10.720
the whole of the foot, the top of the bottom,

1661
05:29:11.479 --> 05:29:19.759
your heel, your ankle, your toes, messaging every part of

1662
05:29:19.880 --> 05:29:29.639
your feet. Feels so good, just to let go and

1663
05:29:29.919 --> 05:29:54.799
enjoy the process. Enjoy feeling so deeply relaxed, so much comfort,

1664
05:29:55.959 --> 05:30:12.720
so many feelings become just and touching your skin, and

1665
05:30:12.919 --> 05:30:19.319
you can just lie there as long as you choose

1666
05:30:23.279 --> 05:30:32.759
enjoying the feeling of deep comfort from being massaged.

1667
05:30:34.759 --> 05:30:35.080
By me.

1668
05:30:42.279 --> 05:31:04.240
Enjoy feeling deeply lax And all we're gonna do is

1669
05:31:07.840 --> 05:31:24.520
blow out some candles. In your mind, there are gonna

1670
05:31:24.520 --> 05:31:35.159
be a hundred candles, and you're going to blow each

1671
05:31:35.279 --> 05:31:45.360
one out individually, one by one, starting at one hundred.

1672
05:31:46.439 --> 05:31:53.799
As I count down all the way down to one,

1673
05:31:58.319 --> 05:32:06.560
and each time I say eat a number, you can

1674
05:32:06.720 --> 05:32:13.560
imagine that candle in front of you, and I'd like

1675
05:32:13.639 --> 05:32:22.919
you to actually eat physically generally blow that candle out,

1676
05:32:29.240 --> 05:32:36.919
just so it's not a big blow, its just a gentle,

1677
05:32:41.360 --> 05:32:50.840
and that candle will extinguish. And then I'll say the

1678
05:32:50.959 --> 05:33:02.119
next number to move down, and you can just blow

1679
05:33:02.200 --> 05:33:03.919
that one out as well.

1680
05:33:09.840 --> 05:33:20.400
And as we move down the numbers, you'll find yourself feeding.

1681
05:33:20.439 --> 05:33:22.279
More and more relaxed.

1682
05:33:25.319 --> 05:33:26.119
If you need.

1683
05:33:27.639 --> 05:33:36.880
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1684
05:33:40.720 --> 05:33:48.159
In fact, you may struggle to blow out all one

1685
05:33:48.319 --> 05:34:04.680
hundred of these candles as you you feel more and

1686
05:34:04.919 --> 05:34:32.720
more deeply relaxed, more and more deeply tired, And the

1687
05:34:33.080 --> 05:34:43.479
further you go down, the more your mind starts to drift.

1688
05:34:49.880 --> 05:34:56.319
You may find that you stop listening to me after

1689
05:34:56.479 --> 05:35:09.599
a while. And even though there maybe background sounds where

1690
05:35:09.680 --> 05:35:20.759
you are, you'll be aware of those sounds at the moment,

1691
05:35:26.080 --> 05:35:41.680
be may start just not even notice them at all

1692
05:35:44.439 --> 05:35:58.439
because they're unimportant. Where I am, I've got the sounds

1693
05:35:58.520 --> 05:36:05.200
of the birds, there's all horrors, the pigeon who likes

1694
05:36:05.279 --> 05:36:11.240
to say hello sometimes, and there's the old plane that

1695
05:36:11.400 --> 05:36:28.000
goes by, maybe traffic and trains in the distance. But

1696
05:36:28.159 --> 05:36:40.000
none of that scene is important whatsoever, Or candles you

1697
05:36:40.159 --> 05:36:55.279
blow out, less important anything is. Or candles you blow out.

1698
05:36:59.479 --> 05:37:20.799
They seemed to move away from sounds, general date days.

1699
05:37:21.240 --> 05:37:36.279
Stuff seems to just move away on its own. You

1700
05:37:37.040 --> 05:38:03.080
feel more calmer with every candy blowout, guiding the next number.

1701
05:38:05.880 --> 05:38:15.439
Did you hear me say? And then you blow that

1702
05:38:15.799 --> 05:38:43.240
candle out to so easy, so simple. I'm gonna start

1703
05:38:43.759 --> 05:39:01.479
by introducing the first candle, which is a hundred. First

1704
05:39:02.119 --> 05:39:15.919
candle is one hundred. When you blow that candle out,

1705
05:39:22.759 --> 05:39:35.439
you'll find immediately a light change in how you feel,

1706
05:39:40.639 --> 05:39:48.840
as well as a real sense of positivity growing within you,

1707
05:39:54.959 --> 05:40:25.119
relaxation and sleepiness, spending Starting where one hundred fo my

1708
05:40:25.439 --> 05:41:35.560
cantle now nineteen nine, candle ninety eight, candle ninety seven,

1709
05:42:08.119 --> 05:43:39.360
ninety six, capt ninety five, ninety four, candle ninety three.

1710
05:44:10.919 --> 05:45:32.080
I Like you, two like you one, candle ninety eighty

1711
05:45:32.759 --> 05:47:29.639
nine and eighty eight, eight, eight.

1712
05:48:23.560 --> 05:50:59.680
Eighty five, eight eighty two, seven two, eight.

1713
05:51:53.319 --> 05:53:29.560
Sevent.

1714
05:52:55.319 --> 05:53:34.599
Can't do seventy eight, candle seventy seven, candle seventy six,

1715
05:53:48.520 --> 05:54:48.000
candle seventy five, candle seventy four, candle seventy three, candle

1716
05:54:53.200 --> 05:55:55.279
seventy two, candle seventy one, candle seventy one and seventy

1717
05:56:10.400 --> 05:57:03.400
and sixty nine candle sixty eight, candle sixty seven, candle

1718
05:57:07.159 --> 05:58:10.000
sixty five, candle sixty four, candle sixty four, candle sixty three,

1719
05:58:19.840 --> 05:59:49.080
candle sixty and sixty one, candle sixty and fifty nine,

1720
06:00:10.639 --> 06:01:28.360
candle fifty eight, candle fifty seven candle fifty six, candle

1721
06:01:31.759 --> 06:02:47.000
fifty five, candle fifty four, hand fifty three and fifty

1722
06:03:11.680 --> 06:05:22.799
fifty can tolifty candle fifty one, candle fifty canny forty nine,

1723
06:05:53.319 --> 06:07:49.479
camel forty eight, whoties sir, candle forty six, candle forty five,

1724
06:08:21.599 --> 06:08:22.520
forty two.

1725
06:09:02.680 --> 06:09:03.200
Can do.

1726
06:09:07.799 --> 06:11:12.360
What you can do forty thirty nine and thirty eight

1727
06:11:41.759 --> 06:13:55.279
candle thirty seven, candle thirty five, thirty four can two

1728
06:13:59.240 --> 06:16:48.520
thirty three handle thirty one, thirty and two one ten nine,

1729
06:17:31.520 --> 06:19:58.200
what you eight and twenty seven, twenty six candle twenty five.

1730
06:20:28.119 --> 06:21:03.080
Fool.

1731
06:21:20.360 --> 06:22:01.040
Twenty and to.

1732
06:22:03.279 --> 06:22:37.959
Wit and.

1733
06:22:42.400 --> 06:24:04.240
Twent, to wait.

1734
06:24:01.799 --> 06:24:27.680
Yes, two.

1735
06:24:30.919 --> 06:25:20.119
Se en.

1736
06:25:23.439 --> 06:26:16.279
Seventy sixty.

1737
06:27:13.319 --> 06:28:31.319
Four two.

1738
06:29:33.080 --> 06:30:12.639
Eh shh, hey.

1739
06:31:25.400 --> 06:32:28.560
Noe TiO.

1740
06:32:33.759 --> 06:34:05.759
Eight can't you.

1741
06:34:51.639 --> 06:34:52.880
Can do?

1742
06:35:35.880 --> 06:37:59.840
Two champ. Let go of all of those thoughts, worries,

1743
06:38:00.279 --> 06:38:06.360
concerns about the past, thoughts about the future, and even

1744
06:38:07.840 --> 06:38:12.159
things you've been thinking about today. Just let it all

1745
06:38:12.240 --> 06:38:18.479
go because none of it is useful in this moment.

1746
06:38:23.400 --> 06:38:38.759
This is your opportunity to just focus on feeling relaxed,

1747
06:38:43.080 --> 06:38:49.479
allowing yourself to get in touch with that natural sense

1748
06:38:51.560 --> 06:38:59.680
of peace that we all have within us. It's available

1749
06:38:59.720 --> 06:39:04.639
for everyone. It just sometimes takes a little bit of

1750
06:39:04.759 --> 06:39:12.159
effort to set up the right time and place in

1751
06:39:12.400 --> 06:39:18.639
order for you to just let go, because when you

1752
06:39:18.880 --> 06:39:26.639
do decide to let go and relax, that's what your

1753
06:39:26.680 --> 06:39:35.400
body starts to do because you've chosen, You've chosen to

1754
06:39:35.840 --> 06:39:42.919
just allow your body to unwind and your mind starts

1755
06:39:43.040 --> 06:39:50.479
to slow down. And it's a nice feeling. It's a

1756
06:39:50.599 --> 06:39:54.840
nice feeling at the beginning, just to know that you

1757
06:39:55.319 --> 06:40:05.599
have chosen to decide to relax deeply, and because you've

1758
06:40:05.720 --> 06:40:14.200
made that decision, your body will just follow suit. Because

1759
06:40:14.240 --> 06:40:18.880
sometimes all the muscles in your body need is just

1760
06:40:19.240 --> 06:40:28.479
permission from you to relax. Because so often we're busy,

1761
06:40:28.759 --> 06:40:32.919
we're going from here to there, we're walking around, and

1762
06:40:33.040 --> 06:40:40.360
we're doing stuff, and the body doesn't have any time

1763
06:40:40.639 --> 06:40:49.000
or space to really relax deeply. So it kind of

1764
06:40:49.119 --> 06:40:54.680
waits for you to lead the way, waits for your permission.

1765
06:40:59.040 --> 06:41:05.520
And when you do give your permission, when you get

1766
06:41:05.599 --> 06:41:11.880
to say so, when you say okay, it's time for

1767
06:41:12.000 --> 06:41:21.639
your body to let go completely and relax totally, your

1768
06:41:21.680 --> 06:41:31.200
body just follows. So like a breath of relief. Ah, God,

1769
06:41:31.240 --> 06:41:38.159
I can now relax. That feeling at the end of

1770
06:41:38.240 --> 06:41:42.240
a day of very physical day that you may experience

1771
06:41:42.360 --> 06:41:45.639
in the past, where you get home and you just

1772
06:41:45.880 --> 06:41:50.159
sit down on a chair, maybe you kick your shoes off,

1773
06:41:50.240 --> 06:41:56.040
and ah, feels so nice. I know that you don't

1774
06:41:56.759 --> 06:42:00.439
have to get up again for a little while at least,

1775
06:42:01.479 --> 06:42:03.880
and if you choose, you can just sit there for

1776
06:42:04.000 --> 06:42:16.400
maybe an hour to kind of feels blissful. And just

1777
06:42:16.560 --> 06:42:21.639
by sitting down like that, your body knows that it's

1778
06:42:21.759 --> 06:42:27.439
time to relax. Your body has been given permission from you.

1779
06:42:29.639 --> 06:42:39.919
Because it's a mindset in your mind, you're prepared to

1780
06:42:40.159 --> 06:42:49.720
let go of everything and just completely allow all the

1781
06:42:50.000 --> 06:42:58.799
stress of your body to evaporate. An intensions can just

1782
06:42:59.159 --> 06:43:18.560
gradually vanish. It's almost like magic, really, because that sense

1783
06:43:18.799 --> 06:43:25.080
of relaxation in your body, it's a very natural state.

1784
06:43:26.959 --> 06:43:31.560
It's not something unusual. It may feel unusual when you

1785
06:43:31.680 --> 06:43:35.000
first start to relax, if you if you haven't really

1786
06:43:36.400 --> 06:43:40.279
spent a lot of time focusing and giving yourself this

1787
06:43:40.520 --> 06:43:45.560
space to let go completely and relax, they seem al

1788
06:43:45.680 --> 06:43:53.959
most alien, but it isn't. It's actually the most natural

1789
06:43:54.119 --> 06:44:04.720
thing in the world to let go completely totally, the

1790
06:44:04.880 --> 06:44:15.799
most natural thing in the world to allow yourself to

1791
06:44:16.119 --> 06:44:23.880
feel really calm in your mind. And it is almost

1792
06:44:24.520 --> 06:44:31.599
like a literal unwinding. It's like you press a button

1793
06:44:34.240 --> 06:44:40.639
and all the tension just releases, and it's like a wheel,

1794
06:44:41.040 --> 06:44:45.240
like a cog, like the inside of the clock, just unwinding.

1795
06:44:45.919 --> 06:44:49.360
And he's almost like you could see that the little

1796
06:44:49.439 --> 06:44:54.439
wind up, not that it's used, just going the opposite

1797
06:44:54.479 --> 06:45:00.479
way that you choose to wind it up, and the

1798
06:45:00.720 --> 06:45:11.279
energy that fremetic stress for energy gradually minding down, losing

1799
06:45:11.439 --> 06:45:19.200
its power, losing its straight as a sense of relaxation

1800
06:45:19.599 --> 06:45:31.680
becomes stronger and deeper, and you may find at more relaxed,

1801
06:45:33.080 --> 06:45:44.360
you feel your mind starts to wonder. Maybe you seem

1802
06:45:44.479 --> 06:45:48.720
to stop listening to me for a while, your mind

1803
06:45:48.880 --> 06:45:54.080
goes somewhere else, and then you realize you're listening to

1804
06:45:54.200 --> 06:46:00.599
me again, and now it's just your mind drifting to sleep,

1805
06:46:03.840 --> 06:46:14.000
which is quite natural, because sometimes when we're stressed and tense,

1806
06:46:15.319 --> 06:46:18.759
we're not may I actually be aware of what we

1807
06:46:19.000 --> 06:46:28.759
need or we physically emotionally need in this moment. But

1808
06:46:28.919 --> 06:46:35.159
when you allow your body and mind to relax completely

1809
06:46:36.919 --> 06:46:44.119
and you let go of all thoughts, concerns, worries, ideas,

1810
06:46:45.639 --> 06:46:50.159
all them go and allow them to drop onto the floor.

1811
06:46:55.680 --> 06:47:01.680
You start to get in touch with the feelings of

1812
06:47:03.520 --> 06:47:14.240
such relaxation. Feels so nice to be in touch with

1813
06:47:15.240 --> 06:47:23.759
the calmness of the different body parts as they become

1814
06:47:24.119 --> 06:47:36.840
looser and looser. Believe in your breathing seems easier and

1815
06:47:37.040 --> 06:47:46.599
more natural, effortless as that cool ads through your mouth

1816
06:47:46.840 --> 06:47:59.319
or notice into your lungs, breathing incomforts and relaxation. And

1817
06:47:59.439 --> 06:48:05.880
then just even how any excess remain intention or stress

1818
06:48:07.680 --> 06:48:16.240
from every part of your body and mind. As you

1819
06:48:16.360 --> 06:48:22.119
start to focus on your mind, maybe you notice that

1820
06:48:22.400 --> 06:48:31.959
things come to a standstill, maybe just much much lower

1821
06:48:32.680 --> 06:48:42.400
than before, because your mind is not really needed when

1822
06:48:42.599 --> 06:48:50.639
listening to my voice, which allows your mind to relax

1823
06:48:52.680 --> 06:49:00.680
just as deep as your body. And that synchronicity between

1824
06:49:02.279 --> 06:49:14.040
the relaxation of your body relaxation of your mind let

1825
06:49:14.240 --> 06:49:26.599
you know that feeling completely calm, loose, and relaxed really

1826
06:49:27.200 --> 06:49:34.759
is a great healing experience fear.

1827
06:49:37.040 --> 06:49:37.759
And has.

1828
06:49:42.080 --> 06:49:50.520
So many positive benefits for your body, mind, and your life.

1829
06:49:53.200 --> 06:49:59.599
To be able to let go everything and to relax

1830
06:50:01.000 --> 06:50:11.959
completely you know, all parts, every body and mind, even

1831
06:50:12.080 --> 06:50:29.279
your bons alaxed, your muscles arised, even the skin that

1832
06:50:29.639 --> 06:50:46.560
covers your body is relaxed. Every hair you have it

1833
06:50:46.680 --> 06:51:04.240
is also deeply relaxed, and your brain really starts to

1834
06:51:04.479 --> 06:51:17.720
feel the benefits of this heating relaxation. And as you

1835
06:51:17.959 --> 06:51:24.479
focus on the inside of your scalp where your brain is,

1836
06:51:26.360 --> 06:51:34.119
you can start to realize and notice the benefits of

1837
06:51:34.279 --> 06:51:46.520
your brain relaxing demail and it's your brain continues to react,

1838
06:51:49.720 --> 06:51:58.119
sends those messages to the rest of your body and

1839
06:51:59.119 --> 06:52:20.439
your mind to re relax more deep, relaxy, more completely,

1840
06:52:24.040 --> 06:52:35.919
letting go of any remaining thoughts or concerns, wow them

1841
06:52:36.319 --> 06:52:41.759
just to drop onto the floor, because they are not

1842
06:52:42.119 --> 06:52:53.720
been necessary in this moment, this moment of deep relaxation

1843
06:52:55.159 --> 06:53:22.119
and calmness. Feeling your brain with deep concentrated heeling, calming, relaxing,

1844
06:53:24.599 --> 06:53:39.759
every part of your brain feeling so bush and comfortable,

1845
06:53:43.000 --> 06:53:58.680
so relaxed and peaceful. Your brain feels so light, that's

1846
06:53:58.880 --> 06:54:11.119
so healthy. That sense of deep, deep comfort really does

1847
06:54:12.319 --> 06:54:24.000
allow you to enjoy those ever increase in sensations of

1848
06:54:25.880 --> 06:54:40.000
comfort that are spreading throughout your body, relaxing each and

1849
06:54:40.639 --> 06:54:57.520
every muscle of your body deeper and deeper, much more

1850
06:54:58.360 --> 06:55:16.080
deeper than before, much more content spreading through your body,

1851
06:55:16.799 --> 06:55:33.520
your mind, be so peaceful and calm, so very very

1852
06:55:35.200 --> 06:55:50.000
peaceful in avery part your body, letting go the a

1853
06:55:50.599 --> 06:56:14.720
everything averything, so peace for col so relax very second

1854
06:56:15.439 --> 06:56:39.040
the possis you feel d DPA relaxed, dper d dper

1855
06:56:40.200 --> 06:56:47.919
relax car so cal.

1856
06:56:51.919 --> 06:56:53.599
Bce for.

1857
06:56:56.400 --> 06:57:05.720
So very peace from your head down to your tis.

1858
06:57:08.840 --> 06:57:21.200
Such peace and comfort growing all all the time, Such

1859
06:57:21.959 --> 06:57:36.919
peace and comfort spreading through your body and mind deep deeper,

1860
06:57:39.840 --> 06:57:53.080
Such comfort spreading and sinking deeper into ay muscle of

1861
06:57:53.279 --> 06:57:53.959
your body.

1862
06:57:57.560 --> 06:57:59.200
Sullenly, you feel.

1863
06:58:01.439 --> 06:58:11.240
Amazing, so relaxed, so peace, so.

1864
06:58:15.959 --> 06:58:17.840
So relax.

1865
06:58:21.319 --> 06:58:36.720
And peace, letting go everything. I'm going to do a

1866
06:58:36.959 --> 06:58:44.680
body scan, focusing on firstly how you feel in your body,

1867
06:58:45.799 --> 06:58:51.439
not trying to change how you feel, not trying to relax,

1868
06:58:52.720 --> 06:58:57.680
not trying to move away from any discomfort or stress

1869
06:58:57.919 --> 06:59:05.360
or tension. Just accepting, observing and accepting how you feel

1870
06:59:06.319 --> 06:59:11.279
in the different parts of your body, Just allowing yourself

1871
06:59:12.639 --> 06:59:20.119
to be exactly as you are, to notice, to get

1872
06:59:20.159 --> 06:59:28.799
in touch with how you actually feel in this moment.

1873
06:59:32.159 --> 06:59:38.799
I'm going to start off by focusing on your hands.

1874
06:59:43.400 --> 06:59:51.080
Just be aware of your hands. I'd like you to

1875
06:59:51.319 --> 06:59:56.240
move your hands around. Just maybe move your fingers a

1876
06:59:56.319 --> 07:00:05.439
little bit, loosening your hands very gently, just so that

1877
07:00:05.680 --> 07:00:13.439
you can get in touch with how your hands and

1878
07:00:13.599 --> 07:00:34.599
your fingers fell, very very slow movements. Focusing now on

1879
07:00:34.799 --> 07:00:41.880
your feet, and if you can just do kind of

1880
07:00:41.880 --> 07:00:46.840
an equivalent with your feet is you've just done with

1881
07:00:47.000 --> 07:00:55.639
your hands, Maybe turn in your angles, moving your feet around,

1882
07:00:57.639 --> 07:01:08.040
moving your toes gently, only very gently and very slowly,

1883
07:01:11.040 --> 07:01:26.439
noticing how your feet feel in this moment. Focusing now

1884
07:01:26.680 --> 07:01:33.880
on your eyes, I'd like you to just focus on

1885
07:01:34.000 --> 07:01:39.759
your eyelids. Maybe you can open and close your eyes

1886
07:01:39.959 --> 07:01:44.319
a couple of times to really get in touch with

1887
07:01:45.159 --> 07:01:49.880
how you feel when you do close your eyes. The

1888
07:01:50.000 --> 07:01:56.240
muscle changes in your eyes when you do close them.

1889
07:01:59.080 --> 07:02:05.439
Maybe raison your eyebrows, it stretches the tops of your eyes,

1890
07:02:08.680 --> 07:02:17.119
perhaps squinting your eyes, scrunching up your eyes, just so

1891
07:02:17.279 --> 07:02:25.680
you can really get in touch with all aspects of

1892
07:02:26.840 --> 07:02:30.279
how your eyes feel.

1893
07:02:33.040 --> 07:02:33.680
Right now.

1894
07:02:42.880 --> 07:02:48.880
Now focusing on your thighs, and you know it just

1895
07:02:48.919 --> 07:02:57.279
starts you to gently tense your thighs, just very very gently,

1896
07:02:59.560 --> 07:03:12.119
just so you can become more attuned to the physical

1897
07:03:12.799 --> 07:03:20.040
sensation of your upper legs, the front of your thighs,

1898
07:03:20.319 --> 07:03:31.360
and the backs of your thigh, noticing and observing how

1899
07:03:33.680 --> 07:03:48.720
your thighs feel right now, moving your focus to the

1900
07:03:48.840 --> 07:03:55.720
back of your neck, just noticing the back of your neck,

1901
07:03:57.200 --> 07:04:02.479
the muscles, and of course they lead to the side

1902
07:04:02.560 --> 07:04:06.680
of your neck. They also lead to the top of

1903
07:04:06.759 --> 07:04:13.040
your back, which leads to your shoulders. So as you

1904
07:04:13.479 --> 07:04:19.159
focus on the back of your neck, maybe you can

1905
07:04:20.119 --> 07:04:25.639
move your head gently upwards as if you're looking up.

1906
07:04:27.599 --> 07:04:33.240
Maybe moving your head down as if you're looking down.

1907
07:04:36.360 --> 07:04:41.240
Perhaps moving your head side to side, right to left,

1908
07:04:43.159 --> 07:04:54.439
but only very slowly, very gently. You're not trying to

1909
07:04:54.840 --> 07:05:05.720
force anything. It has to be very very gentle, just

1910
07:05:06.360 --> 07:05:07.639
so you can.

1911
07:05:09.200 --> 07:05:10.799
Be more.

1912
07:05:12.439 --> 07:05:16.119
In touch with the.

1913
07:05:16.479 --> 07:05:25.880
Feelings, with the sensations of the physical sensations of how

1914
07:05:25.919 --> 07:05:32.520
on the back of your neck feels right now.

1915
07:05:40.080 --> 07:05:40.479
As we.

1916
07:05:42.479 --> 07:05:51.119
Now focus on the tops of your arms, the parts

1917
07:05:51.200 --> 07:05:55.919
where your biceps and your triceps are between your elbow

1918
07:05:56.000 --> 07:06:04.599
and your shoulders. To focus on those parts on tops

1919
07:06:04.680 --> 07:06:11.240
of your arms, you may like to just tense them,

1920
07:06:12.159 --> 07:06:23.080
but very very gently and slowly. See you're not straining

1921
07:06:23.479 --> 07:06:29.479
or putting any pressure whatsoever.

1922
07:06:30.400 --> 07:06:31.279
On your arms.

1923
07:06:34.000 --> 07:06:41.400
It's just solely, you can gain more of a sense

1924
07:06:41.639 --> 07:06:52.080
of how your upper arms are feeling in this moment.

1925
07:06:55.479 --> 07:07:05.840
Just notice them as you gently, very gently and slowly

1926
07:07:07.599 --> 07:07:19.119
tightening the muscles and then lecko, notice how the tops

1927
07:07:19.279 --> 07:07:20.959
of your arms feel.

1928
07:07:23.520 --> 07:07:24.159
Right now.

1929
07:07:32.200 --> 07:07:43.000
As in now focus on your stomach, the area the

1930
07:07:43.119 --> 07:07:49.319
lower aptom, an area below your belly button, moving all

1931
07:07:49.400 --> 07:07:56.639
the way down to your hips, just above your grind.

1932
07:08:02.959 --> 07:08:10.159
Maybe you're able to tense these muscles in the area

1933
07:08:10.880 --> 07:08:26.159
very very gently and slowly. If that's a difficult thing

1934
07:08:26.360 --> 07:08:35.799
to do, maybe you can just move your body, pushing

1935
07:08:35.959 --> 07:08:40.479
your stomach up, maybe moving a little bit to a

1936
07:08:40.759 --> 07:08:48.279
side using your hips, just so get more.

1937
07:08:49.759 --> 07:08:50.959
In tune.

1938
07:08:52.400 --> 07:09:02.159
With how you're lower up to an area is feeling.

1939
07:09:04.560 --> 07:09:05.520
In this moment.

1940
07:09:12.119 --> 07:09:34.680
Just noticing the physical sensations or your lower abdomen. Let's

1941
07:09:35.040 --> 07:09:48.279
move your attention to your mouth. Notice in your lips,

1942
07:09:50.319 --> 07:09:58.759
then inside your mouth, your teeth, your guns, your tongue.

1943
07:10:08.360 --> 07:10:17.000
Just noticing how your tongue and your mouth feels. It

1944
07:10:17.159 --> 07:10:26.159
may help by moving your tongue around your mouth, moving

1945
07:10:26.240 --> 07:10:33.639
it to your left, maybe pressing it gently against the

1946
07:10:33.880 --> 07:10:40.080
side of your mouth, and then to the right, gently

1947
07:10:40.599 --> 07:10:47.279
to the side of your mouth. Perhaps pressing up against

1948
07:10:47.400 --> 07:10:55.400
the top of your mouth and then down gently against

1949
07:10:55.479 --> 07:11:05.959
the bottom of your mouth, or very slowly and a

1950
07:11:06.560 --> 07:11:10.840
very very gentle.

1951
07:11:15.200 --> 07:11:16.400
So that you can.

1952
07:11:20.000 --> 07:11:43.599
Be aware of how you feel in your mouth area. No,

1953
07:11:48.000 --> 07:12:04.119
you got to focus on your wrists, and I'll ask

1954
07:12:04.319 --> 07:12:12.919
you to maybe just rotate your wrists by moving your

1955
07:12:13.119 --> 07:12:26.040
hands in a circular motion very gently and slowly, just

1956
07:12:27.840 --> 07:12:45.840
so you can feel the sensations that you are currently

1957
07:12:47.560 --> 07:13:02.439
experiencing in your wrists. Perhaps move in your hands up

1958
07:13:02.639 --> 07:13:26.479
and down the game very very chaply and slowly, very

1959
07:13:27.080 --> 07:13:57.599
chance so slow as you know, start to observe lower back.

1960
07:14:03.240 --> 07:14:13.560
The bad part is just above your hips where your

1961
07:14:13.720 --> 07:14:26.720
coxis are a whole area which also really does include

1962
07:14:27.479 --> 07:14:33.720
the sides of your body because those muscles are very

1963
07:14:33.840 --> 07:14:45.520
much connected. There's those muscles also move into your hip area,

1964
07:14:46.520 --> 07:15:01.880
connecting to your buttocks the sides of your hips, and

1965
07:15:02.080 --> 07:15:10.520
if you're physically able to do so, maybe you can

1966
07:15:11.479 --> 07:15:24.119
very gently just move your body evers slightly, very slowly

1967
07:15:27.200 --> 07:15:29.479
some side decide.

1968
07:15:32.560 --> 07:15:33.439
Just enough.

1969
07:15:35.880 --> 07:15:49.400
Ye e gauge how you feel in your lower back.

1970
07:15:57.000 --> 07:16:07.439
Perhaps actly even move your hips gently up and down,

1971
07:16:11.200 --> 07:16:26.159
gently and slowly in order to be in touch with

1972
07:16:26.400 --> 07:16:30.639
the physical sensations.

1973
07:16:30.959 --> 07:16:49.919
Of your law back. As we know.

1974
07:16:55.279 --> 07:17:06.360
Your attention to your jaw an area for your chin

1975
07:17:07.599 --> 07:17:11.759
all the way up to near where your ears are.

1976
07:17:15.000 --> 07:17:31.240
All your jaw, you can just it's okay to do so.

1977
07:17:33.119 --> 07:17:43.639
Gently open your mouth, No wide noice stretcher, just very

1978
07:17:44.400 --> 07:17:57.040
gently and slowly opening your mouth and close in your mouth.

1979
07:18:02.799 --> 07:18:14.520
It's slightly sor can.

1980
07:18:17.400 --> 07:18:17.639
Pain.

1981
07:18:17.959 --> 07:18:58.439
Touch with how your jaw feels. Now like to sing

1982
07:18:58.680 --> 07:19:14.639
down the chest area. You don't need to do anything

1983
07:19:16.599 --> 07:19:23.439
to move your chest because it moves every time you breathe.

1984
07:19:28.759 --> 07:19:42.639
It moves very gently and slowly automatically with each breath

1985
07:19:43.040 --> 07:20:08.520
you take. As you focus on your chest. Else, when

1986
07:20:08.680 --> 07:20:45.639
you breathe, live in your focus to your forms with

1987
07:20:45.840 --> 07:20:59.919
your elbows. Maybe you're able to very gently mm hm

1988
07:21:00.599 --> 07:21:12.360
and slowly tense the muscles in your forearms, and when

1989
07:21:12.400 --> 07:21:19.439
you do that, you can feel your elwords as well,

1990
07:21:28.799 --> 07:21:46.639
very gently and slowly, gently.

1991
07:21:49.479 --> 07:21:51.479
And softly.

1992
07:21:55.000 --> 07:22:33.919
Obsurving your forearms and tell pass. Now focus the rest

1993
07:22:34.040 --> 07:22:47.080
of your back, your upper back and the middle the

1994
07:22:47.439 --> 07:23:03.759
middle of your back. Again, this part of your body

1995
07:23:06.759 --> 07:23:18.880
moves also every time you pray. You may not notice

1996
07:23:18.959 --> 07:23:32.720
that usually makes you observe your upper back. In the

1997
07:23:32.959 --> 07:23:45.520
middle of your back, you can really feel that gentle.

1998
07:23:50.799 --> 07:23:53.119
And slow.

1999
07:23:57.759 --> 07:24:46.840
Remmand moving in your focus into your hip area. Buttecks pray,

2000
07:24:49.639 --> 07:25:24.479
there's muscles at those bones in your midsection. Just noticing

2001
07:25:26.880 --> 07:25:29.040
how your hips.

2002
07:25:31.200 --> 07:25:31.520
Feel.

2003
07:25:34.720 --> 07:25:52.520
Right now, you can very very gently love your hips,

2004
07:25:57.479 --> 07:26:29.080
maybe side to side very gently and yeah, very gently,

2005
07:26:36.159 --> 07:27:07.799
softly slow. Everything starts to slow down, including the thoughts

2006
07:27:07.959 --> 07:27:18.119
in your mind and your mind itself just starts to gradually.

2007
07:27:20.119 --> 07:27:26.279
It doesn't have to be instant, but just gradually starting

2008
07:27:26.560 --> 07:27:36.159
to It's almost like time is storing chin. It's a

2009
07:27:36.360 --> 07:27:44.520
slower pace to maybe what you're used to in your

2010
07:27:44.639 --> 07:27:55.880
day to day life. It's a slower movement of energy,

2011
07:28:06.680 --> 07:28:19.639
very small movements which make up the larger movements, which

2012
07:28:19.680 --> 07:28:25.919
is always the case. Now. When you move your hand,

2013
07:28:27.479 --> 07:28:30.279
it might seem like it's one movement, but it's lots

2014
07:28:30.360 --> 07:28:38.279
of minute different muscles moving in accordance with each other.

2015
07:28:38.599 --> 07:28:50.560
And what happens in this space that we're sharing is

2016
07:28:55.919 --> 07:29:10.080
we move from that big movement into those smaller movements,

2017
07:29:16.560 --> 07:29:27.759
starting to focus on how your body feels, not just

2018
07:29:27.880 --> 07:29:32.000
as a whole, not just oh, i'm feel in this

2019
07:29:32.200 --> 07:29:37.639
way I'm feeling stressed or tense, or I'm feeling relaxed

2020
07:29:37.840 --> 07:29:42.360
and calm. I'm feeling this way, I'm feeling that way.

2021
07:29:45.840 --> 07:29:53.919
Starting to notice that your body begins to present to

2022
07:29:54.040 --> 07:30:14.759
you small feelings around your body, small physical sensations in

2023
07:30:14.880 --> 07:30:30.319
your legs, whether pleasurable or not. Maybe resisting the temptation

2024
07:30:30.720 --> 07:30:40.159
to label them or to judge them, those feelings, just

2025
07:30:40.439 --> 07:30:48.159
thinking them, thinking about them is just being neutral, just feelings,

2026
07:30:54.840 --> 07:31:06.200
not being particularly concerned, just noticing what your body is

2027
07:31:06.319 --> 07:31:20.040
telling you. The feelings in your arms, instead of feeling

2028
07:31:20.200 --> 07:31:28.880
the hole of the arm, maybe notice those individual feelings,

2029
07:31:30.360 --> 07:31:41.799
all those different muscles and the skin, the hairs of

2030
07:31:41.919 --> 07:31:47.680
your arms, all the internal parts of your arms, the veins,

2031
07:31:57.840 --> 07:32:06.959
the bones, just being aware of maybe your elbow on

2032
07:32:07.080 --> 07:32:15.439
your right arm has a certain feeling. Maybe your left

2033
07:32:15.560 --> 07:32:40.759
wrist also has its own individual physical sensation. What about

2034
07:32:40.799 --> 07:32:54.479
your forearm on your right arm, your right forearm, there

2035
07:32:54.599 --> 07:33:00.799
may not be any particular feeling that you could even

2036
07:33:02.520 --> 07:33:09.599
give a name to, may not feel like anything other

2037
07:33:09.720 --> 07:33:20.279
than just a feeling. Yeah, it's there. The feelings in

2038
07:33:20.400 --> 07:33:26.240
your shoulders, perhaps your shoulders when you think about them,

2039
07:33:27.439 --> 07:33:31.759
kind of almost like they're the same, you know, the

2040
07:33:31.880 --> 07:33:36.840
same feeling almost like you both of your shoulders are

2041
07:33:36.919 --> 07:33:49.720
just one thing. Of course they're not. And when you

2042
07:33:49.919 --> 07:33:55.959
focus on your left shoulder and then on your right shoulder,

2043
07:33:58.000 --> 07:34:02.479
maybe find that you move the muscles a little bit,

2044
07:34:04.000 --> 07:34:18.840
maybe tense the muscles gently, noticing the difference in each shoulder,

2045
07:34:30.240 --> 07:34:46.080
your lower back, the left side of your lower back

2046
07:34:46.319 --> 07:34:57.720
and the right side of your lower back. Of course

2047
07:34:57.799 --> 07:35:10.479
that connection to your buttocks into your hips, and also

2048
07:35:10.720 --> 07:35:24.439
moving up into the middle of your back. And sometimes

2049
07:35:24.799 --> 07:35:28.279
like right now, actually when I focus on their part,

2050
07:35:29.680 --> 07:35:34.040
when I focused on my buttocks and then I focused

2051
07:35:34.119 --> 07:35:38.200
on the middle of my back, I almost felt like

2052
07:35:38.439 --> 07:35:43.159
the muscles in my lower back were being stretched very gently,

2053
07:35:47.959 --> 07:35:53.240
just stretched a little bit. Even though I wasn't doing

2054
07:35:53.319 --> 07:36:02.080
anything to try to stretch your lower back, it just

2055
07:36:02.200 --> 07:36:14.479
seemed to happen. The feeling of very gently stretching your

2056
07:36:14.560 --> 07:36:41.319
lower back comes along and feeling in your chest, just

2057
07:36:41.599 --> 07:36:55.360
noticing what sensations you are experiencing in your chest right now.

2058
07:37:07.840 --> 07:37:11.479
And there's so much of the chest of obviously there's

2059
07:37:11.560 --> 07:37:15.000
the collar bone leading to the chest. You've got the

2060
07:37:15.159 --> 07:37:26.799
chest bone, you've got the muscles in your chest of course,

2061
07:37:26.880 --> 07:37:32.919
if you're female, there's possibly the breasts. If you're male,

2062
07:37:34.959 --> 07:37:41.520
you've got the different well my not that different these days,

2063
07:37:41.560 --> 07:37:48.720
but there may be more muscles at the top of

2064
07:37:48.759 --> 07:37:56.400
the chest, but at the side underneath it's pretty much

2065
07:37:56.479 --> 07:38:00.720
the same whether you're a man or a woman. Muscles there,

2066
07:38:02.080 --> 07:38:07.200
muscles that stretch out to your back as well as

2067
07:38:07.279 --> 07:38:15.680
breast tissue. It stretches and moves into your back to

2068
07:38:15.840 --> 07:38:35.240
just being aware of your chest, being with whatever feeling

2069
07:38:35.400 --> 07:38:54.439
there is in your chest. And when I noticed that,

2070
07:38:55.200 --> 07:39:02.119
I focused on my chest. I feel it in my

2071
07:39:03.080 --> 07:39:06.799
back and my upper back. I mean, I guess the

2072
07:39:06.919 --> 07:39:09.880
obvious reason would be because you know, I'll breathe in

2073
07:39:15.000 --> 07:39:20.880
in and it stretches my chest and my back at

2074
07:39:20.880 --> 07:39:41.319
the same time. It feels it feels okay, it doesn't

2075
07:39:41.439 --> 07:39:45.919
feel I got a little bit of pain in my

2076
07:39:46.200 --> 07:39:53.759
right chest, a little bit not pain, but a little discomfort,

2077
07:39:53.919 --> 07:40:03.959
maybe stiffness possibly, I don't know. I notice my shoulders

2078
07:40:04.000 --> 07:40:04.840
are also.

2079
07:40:06.200 --> 07:40:06.880
Wanting to.

2080
07:40:09.159 --> 07:40:13.840
Flex for some reason. I think that's probably part of

2081
07:40:14.040 --> 07:40:22.319
my upper back, that connection between my shoulders and my

2082
07:40:22.479 --> 07:40:27.959
upper back, because I can move my shoulders and stretch

2083
07:40:28.119 --> 07:40:35.560
the muscles in my back moving the shoulders backwards or up,

2084
07:40:37.599 --> 07:40:43.959
which then moves. I think it's the scapulous in your back.

2085
07:40:54.000 --> 07:41:01.680
It feels quite nice. Actually, a good thing about this

2086
07:41:02.000 --> 07:41:06.759
is you can, if you want to, you can just

2087
07:41:10.319 --> 07:41:22.000
flex or stimulate the various muscles in your body gently

2088
07:41:23.439 --> 07:41:26.919
in order to get more of a sense of how

2089
07:41:27.000 --> 07:41:41.880
they feel. And when you're relaxing, when you do tense

2090
07:41:42.000 --> 07:41:45.919
and muscle and you let it go and you let

2091
07:41:46.000 --> 07:41:54.959
it relax, it relaxes way more than it would normally.

2092
07:42:00.119 --> 07:42:05.159
You have to feel that you're able to do that.

2093
07:42:06.799 --> 07:42:10.560
There's no point in doing it if there's an issue

2094
07:42:12.479 --> 07:42:17.959
with the per part of your body. You need to

2095
07:42:18.080 --> 07:42:28.479
be gentle with yourself at all times when relaxing deeply.

2096
07:42:31.479 --> 07:42:46.720
It's important to be kind to yourself. As you notice

2097
07:42:46.919 --> 07:42:58.000
your mind. How much has your mind slowed down since

2098
07:42:58.080 --> 07:43:24.479
we started this recording. How came and peaceful is your

2099
07:43:24.599 --> 07:43:36.720
mind right now? We have nothing to think about and

2100
07:43:37.000 --> 07:43:44.400
just my voice to listen to. Because you know the

2101
07:43:44.599 --> 07:43:55.319
intention behind this recording, this relaxation, at the very least,

2102
07:43:56.880 --> 07:44:01.479
for you to feel more relaxed at the end of

2103
07:44:01.479 --> 07:44:09.720
the recording than you did at the beginning, At the

2104
07:44:09.919 --> 07:44:21.560
very least for your mind to slow down as your

2105
07:44:21.680 --> 07:44:38.000
body continues to relax, because that's what you want to happen,

2106
07:44:42.000 --> 07:44:44.959
that's what you expect.

2107
07:44:48.560 --> 07:44:49.479
To happen.

2108
07:44:55.240 --> 07:45:13.720
For relaxation, feel your body, maybe calm in your mind

2109
07:45:15.240 --> 07:45:22.720
to the point of boredom. When you start maybe to

2110
07:45:28.360 --> 07:46:10.080
drift away, drifting, it's almost as if you're moving further

2111
07:46:10.279 --> 07:46:18.520
away from your body in your mind, just leaving that there,

2112
07:46:26.520 --> 07:46:30.799
kind of liking it an escape pod and a spaceship

2113
07:46:31.200 --> 07:46:34.560
a movie, a space movie, you know when they get

2114
07:46:34.639 --> 07:46:40.599
into a little part in it. Since the month far

2115
07:46:40.799 --> 07:47:30.680
away from the spaceship safe to dream, I continue drifting

2116
07:47:49.400 --> 07:48:04.759
so slow and peace.

2117
07:48:35.159 --> 07:48:36.159
And peace.

2118
07:48:57.080 --> 07:49:11.520
And focusing on that feeling of those individual parts of

2119
07:49:11.639 --> 07:49:28.119
your body that or relaxing one by one. You may

2120
07:49:30.000 --> 07:49:43.680
find that every now and then you realize that you

2121
07:49:43.840 --> 07:49:52.479
were listening to my voice because your mind started to

2122
07:49:52.720 --> 07:50:07.919
imagine something different, maybe started to almost move into some

2123
07:50:08.279 --> 07:50:16.680
kind of a dreamy state, and then you become aware

2124
07:50:16.880 --> 07:50:26.119
of my voice again. And even though you may want

2125
07:50:26.319 --> 07:50:31.240
to focus on my voice, you may also wish to

2126
07:50:33.759 --> 07:50:45.360
allow your mind to just drift naturally into that space

2127
07:50:45.639 --> 07:51:09.639
of comfort and safety. As you feel more comfort spreading

2128
07:51:10.000 --> 07:51:22.759
through your body like a warm blanket covering you gently,

2129
07:51:26.799 --> 07:51:44.880
keeping your body it just the perfect temperature, and even

2130
07:51:45.040 --> 07:51:57.080
if you can hear background sounds, they just don't seem

2131
07:51:57.200 --> 07:52:13.159
to matter any more. There's that sense of peace spreads

2132
07:52:13.720 --> 07:52:27.400
through your mind like a gentle breeze, yet strong enough

2133
07:52:27.639 --> 07:52:43.919
to blow away all negativity, strong enough to remove from

2134
07:52:44.000 --> 07:52:53.720
your mind any anxiety or stress that was there before,

2135
07:53:02.080 --> 07:53:10.959
and blow away any other thoughts or feelings then just

2136
07:53:12.799 --> 07:53:37.200
don't fit with the sense relaxation, that is feeling your

2137
07:53:37.279 --> 07:53:59.680
body end your mind. And as you focus on your

2138
07:53:59.759 --> 07:54:06.000
mind and we count down from ten down to one,

2139
07:54:07.360 --> 07:54:17.759
and with each number you hear, your mind will become

2140
07:54:23.799 --> 07:54:43.439
slightly more relaxed, just just slightly so, from ten down

2141
07:54:43.560 --> 07:54:50.599
to nine, just a slight movement, nine down to eight,

2142
07:54:51.840 --> 07:55:08.279
just another small change in how you feel. Eight down

2143
07:55:08.439 --> 07:55:16.279
to seven. That feeling is a gap, almost like a

2144
07:55:16.799 --> 07:55:24.040
gap that starts to get wider, the gap between those

2145
07:55:24.959 --> 07:55:34.040
feelings that you used to have in your mind compared

2146
07:55:34.159 --> 07:55:40.959
to the feelings you have there growing now, feelings of

2147
07:55:41.159 --> 07:55:51.840
comfort and security and confidence. And that gap becomes wider.

2148
07:55:53.520 --> 07:56:00.759
Eight down to seven, seven down to six. When you

2149
07:56:00.840 --> 07:56:07.200
get to five, your mind will start to have a

2150
07:56:07.639 --> 07:56:20.799
certain physical sensation almost like there's a magnet outside of

2151
07:56:20.919 --> 07:56:27.119
your head sucking the tension and the stress and any

2152
07:56:27.240 --> 07:56:34.799
remaining feelings that you don't want, sucking them out through

2153
07:56:34.880 --> 07:56:45.439
your skull. And in down to four you could start

2154
07:56:45.560 --> 07:56:54.599
to really experience that sense of not just emptiness, but space,

2155
07:57:00.159 --> 07:57:08.880
place full of fresh air, place where you can stretch.

2156
07:57:12.400 --> 07:57:15.040
It's almost as if as you go down to four

2157
07:57:15.840 --> 07:57:24.639
and three, your mind is expanding, with this sense of

2158
07:57:25.319 --> 07:57:37.560
peace and tranquility growing as it moves down to When

2159
07:57:37.599 --> 07:57:47.159
you get to one, mind just feels exactly how you

2160
07:57:47.479 --> 07:58:07.560
want to feel, almost perfect feeling, maybe a sensation that

2161
07:58:09.200 --> 07:58:18.599
you'd like to keep a place that's safe, where nothing

2162
07:58:22.119 --> 07:58:37.319
can affect you at all, and you can stay in

2163
07:58:37.439 --> 07:58:46.319
that that space of comfort and confidence, confident in your

2164
07:58:46.439 --> 07:58:54.639
own ability to create this space and this feeling of

2165
07:58:54.799 --> 07:59:01.520
comfort within your own mind. Just by count to ten

2166
07:59:03.319 --> 07:59:10.439
down to one. And this is something that you can

2167
07:59:10.560 --> 07:59:19.639
do yourself when you're on your own a time when

2168
07:59:19.720 --> 07:59:23.720
you can maybe sit down, maybe just for a few minutes,

2169
07:59:28.319 --> 07:59:39.520
close your eyes, just count slowly from ten down to

2170
07:59:39.680 --> 07:59:57.000
one and re experience these feelings in your mind. And

2171
07:59:57.080 --> 08:00:01.680
when you feel that way in your mind, your body

2172
08:00:04.639 --> 08:00:16.240
copies your mind and that feeling. It's spread through your

2173
08:00:17.200 --> 08:00:23.880
spine and your nervous system into every part of your body,

2174
08:00:25.959 --> 08:00:40.119
travels through your blood stream, heathing and relaxing every particle

2175
08:00:40.319 --> 08:00:56.880
of your existence. And we can we can practice this

2176
08:00:57.279 --> 08:01:05.279
a few times before the end of the recording, and

2177
08:01:05.400 --> 08:01:11.639
then you can practice on your own. And each time

2178
08:01:12.560 --> 08:01:24.520
you count from ten about one, the feelings of comfort, calmness,

2179
08:01:25.759 --> 08:01:44.840
deep deep relaxation becomes stronger and deeper feeling. Your mind

2180
08:01:45.200 --> 08:01:55.080
and your brain with these positive chemicals spread throughout your body,

2181
08:01:56.639 --> 08:02:04.599
relaxing you so quick bleep, relaxing your whole body and

2182
08:02:04.959 --> 08:02:16.599
mind so very, very easily, just by counting.

2183
08:02:17.599 --> 08:02:18.479
From ten.

2184
08:02:21.119 --> 08:02:28.319
Down to one. That's what we're going to do now.

2185
08:02:29.159 --> 08:02:33.080
I'm going to count from ten down to one. I'd

2186
08:02:33.319 --> 08:02:37.599
like you to repeat the number after me. So when

2187
08:02:37.639 --> 08:02:44.639
I say ten, you can just repeat to yourself.

2188
08:02:46.000 --> 08:02:46.240
Ten.

2189
08:02:51.840 --> 08:03:01.680
Just notice, be aware of how you feel in your mind,

2190
08:03:02.040 --> 08:03:11.119
in your body, and when I say nine, you can

2191
08:03:11.200 --> 08:03:27.720
repeat to yourself nine again, noticing the increase in comfort

2192
08:03:28.080 --> 08:03:41.000
and calmness in your mind and in your body. The

2193
08:03:41.159 --> 08:03:50.400
same when I say eight, when I say seven, six,

2194
08:03:52.959 --> 08:04:07.240
when I say five, four, when I say three, two.

2195
08:04:11.639 --> 08:04:25.439
And lastly, when I say one, you can repeat that number. Now.

2196
08:04:25.560 --> 08:04:31.119
Of course, when you do this on your own without

2197
08:04:31.240 --> 08:04:36.240
listening to me, you can say the numbers or whatever

2198
08:04:37.840 --> 08:04:46.319
speed that you feel is necessary for you, so you

2199
08:04:46.479 --> 08:04:52.400
can adapt. So you feel you want to say the

2200
08:04:52.599 --> 08:05:00.159
numbers ten down to one faster than I do, then

2201
08:05:00.159 --> 08:05:03.040
you go ahead and do that. Or if you feel

2202
08:05:03.880 --> 08:05:07.000
when you do it yourself that you'd like to have

2203
08:05:07.560 --> 08:05:16.240
more space between the numbers, maybe take a lot longer

2204
08:05:17.520 --> 08:05:23.360
to get from ten all the way down to one,

2205
08:05:27.599 --> 08:05:40.119
that's your choice also to do. So, I'm going to

2206
08:05:40.279 --> 08:05:48.439
count from ten down to one, and I want to

2207
08:05:48.479 --> 08:05:53.080
get to one. That will be the end of this recording.

2208
08:05:55.520 --> 08:05:59.000
The less, of course, you're listening to the music, and

2209
08:05:59.119 --> 08:05:59.919
the music or.

2210
08:06:08.200 --> 08:06:20.959
Two no.

2211
08:06:46.279 --> 08:11:15.799
Eight se twenty ninety eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2212
08:11:20.560 --> 08:12:05.759
twelve eleven, ten nine eight, seven, six, five, four, three

2213
08:12:10.840 --> 08:12:34.360
two one. Now open your eyes, noticing how you physically

2214
08:12:34.479 --> 08:12:43.520
feel having counted down from twenty to one, allowing stress

2215
08:12:43.599 --> 08:12:47.520
and tension to leave through your fingertips and your tastes.

2216
08:12:49.040 --> 08:12:53.720
And as you focus on your fingertips, maybe they feel

2217
08:12:53.759 --> 08:13:00.560
a little bit tingling, which is suppose quite a standing,

2218
08:13:00.680 --> 08:13:05.759
considering the tension has been exiting your body through your fingertips.

2219
08:13:12.240 --> 08:13:14.240
So now I'm going to count from twenty down to

2220
08:13:14.319 --> 08:13:22.159
one again. This time you can feel relief of tension

2221
08:13:23.759 --> 08:13:27.080
and stress, any anxiety that you.

2222
08:13:27.119 --> 08:13:27.479
May have.

2223
08:13:32.080 --> 08:13:40.479
Leaving through your stomach, just leaving through your stomach, almost

2224
08:13:40.520 --> 08:13:46.319
as if it's just releasing the hole of your stomach.

2225
08:13:47.119 --> 08:13:51.959
You'll navel to just above your chest or below your chest,

2226
08:13:52.119 --> 08:13:56.639
rather so surrounding your belly button area, the whole area.

2227
08:13:58.759 --> 08:14:03.000
You can feel the tension of your body where there's

2228
08:14:03.080 --> 08:14:08.759
left just releasing from that area, and you may notice

2229
08:14:08.880 --> 08:14:14.119
that your stomach will become very relaxed. As my countdown

2230
08:14:15.119 --> 08:15:39.439
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2231
08:15:43.599 --> 08:16:00.560
three two. What you can be your line again if

2232
08:16:00.560 --> 08:16:04.119
you choose, but you can just keep them closed because

2233
08:16:04.159 --> 08:16:11.479
it feels relaxing. Just notice your stomach feels, I notice

2234
08:16:11.919 --> 08:16:15.439
as your focus. Just do a little scan of your body.

2235
08:16:17.799 --> 08:16:28.360
Notice your body feels focusing upper body, back, chest, stomach,

2236
08:16:28.599 --> 08:16:40.000
lax arms, hands, feet, just noticing, and you know you

2237
08:16:40.159 --> 08:16:45.520
may start to film more of a sense of tiredness,

2238
08:16:46.799 --> 08:16:52.200
which may be the reason listening to this recording, because you.

2239
08:16:53.680 --> 08:16:54.040
Like to.

2240
08:16:55.680 --> 08:17:07.560
Let go completely of everything and drift off into a nice, natural, calm,

2241
08:17:07.959 --> 08:17:23.119
relaxing sleep. So now we're going to focus on your forehead,

2242
08:17:27.040 --> 08:17:29.840
and if you choose, you can incorporate your eyes in

2243
08:17:29.959 --> 08:17:36.840
this focus as well. Your forehead and your eyes, it's

2244
08:17:36.919 --> 08:17:41.439
that whole area basically, almost as if you were wearing

2245
08:17:41.479 --> 08:17:45.200
a mask, you know, like a I don't know, a

2246
08:17:45.400 --> 08:17:52.360
Batman mask or something, or I'm trying to sorrow or something,

2247
08:17:52.400 --> 08:17:54.479
you know, the kind of mask that covers your eyes

2248
08:17:55.000 --> 08:18:00.919
but also covers quite a lot of the forehead. I'm

2249
08:18:01.000 --> 08:18:04.040
focusing on that area because that's the area that we're

2250
08:18:04.080 --> 08:18:11.000
now going to release tension, stress from your mind, your brain,

2251
08:18:11.319 --> 08:18:14.880
from your mind, and any tension that you may have

2252
08:18:15.200 --> 08:18:19.279
remaining in your face, in your neck and your jaw,

2253
08:18:20.479 --> 08:18:26.639
in your eyes, your forehead, or your scalp. So basically,

2254
08:18:26.799 --> 08:18:32.639
any tension within your head area, including your mind and

2255
08:18:32.840 --> 08:18:41.040
your brain, that's going to be released through your forehead

2256
08:18:41.159 --> 08:18:48.479
and your eyes. As I count down again from twenty

2257
08:18:48.880 --> 08:20:08.520
down to one now twenty nineteen, eighteen seventeen sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

2258
08:20:12.360 --> 08:20:18.680
Five War.

2259
08:20:22.639 --> 08:20:47.919
Three on noticing as you scan your face but jaw,

2260
08:20:48.479 --> 08:20:57.279
your eyes, the cheap bads, your ears, forehead, your scalp,

2261
08:20:58.919 --> 08:21:03.200
your neck, back of your neck and front of your neck,

2262
08:21:04.159 --> 08:21:14.880
the side of your neck, and your throat. Noticing being

2263
08:21:14.919 --> 08:21:26.720
aware of the comfort increased being relaxation, not just in

2264
08:21:26.799 --> 08:21:31.880
your head and neck and mind, also the rest of

2265
08:21:31.919 --> 08:21:42.200
your body. Just notice how loose and calm you film,

2266
08:21:43.240 --> 08:21:44.840
and how easily.

2267
08:21:46.560 --> 08:21:48.080
It is to just let go.

2268
08:21:50.919 --> 08:22:06.680
Completely, let go completely, how easely.

2269
08:22:14.479 --> 08:22:18.279
So what I'm gonna do about is to focus on

2270
08:22:18.400 --> 08:22:19.479
the top of your head.

2271
08:22:24.919 --> 08:22:25.080
Am.

2272
08:22:25.080 --> 08:22:33.360
We're going to allow every last piece of tension or

2273
08:22:33.560 --> 08:22:38.759
stress the mind be lingering or hiding in your body

2274
08:22:39.959 --> 08:22:40.799
or mind.

2275
08:22:41.240 --> 08:22:41.959
My head.

2276
08:22:43.279 --> 08:22:48.680
To just be sucked down on the top of your head,

2277
08:22:51.319 --> 08:23:02.479
released to the air, sucked down into the clouds. Let

2278
08:23:02.599 --> 08:23:07.080
you a be cloud to put your head. It's like

2279
08:23:07.200 --> 08:23:11.680
a whirlpool. This is gonna suck that at tension.

2280
08:23:12.880 --> 08:23:14.279
Out the top of your head.

2281
08:23:16.959 --> 08:23:26.200
Just take it away. Good to focus. Imagine an opening

2282
08:23:26.360 --> 08:23:30.200
at the top of your head with that tension and

2283
08:23:30.479 --> 08:23:36.279
stress and any maybe issues, maybe worries, of insads that

2284
08:23:36.439 --> 08:23:40.200
are no use to you. Now you can all be

2285
08:23:40.520 --> 08:23:45.040
sucked down at the top of your head and taken away.

2286
08:23:47.040 --> 08:23:51.319
As I count down again, I'm twenty down to one

2287
08:23:54.880 --> 08:24:57.520
now twenty nineteen, eighteen, seventeen, sixteen fifty Fourteeneen twelve eleven

2288
08:25:10.000 --> 08:25:33.639
nine eight seven, six, five.

2289
08:25:38.880 --> 08:25:43.959
Four three.

2290
08:25:53.520 --> 08:26:19.040
One breath. You notice it, how you feel, how relaxed

2291
08:26:19.400 --> 08:26:32.520
and calm you physically and mentally feel right now, help

2292
08:26:33.319 --> 08:26:42.240
be peaceful your mind feels. It feels so nice to

2293
08:26:42.520 --> 08:26:51.119
just let go, to give yourself some space to breathe easily,

2294
08:26:53.040 --> 08:27:03.159
to think calmly, just take a break from all that

2295
08:27:03.720 --> 08:27:09.799
pointless worry and concerns about things that you don't need

2296
08:27:09.919 --> 08:27:20.319
to think about right now, because this is your time

2297
08:27:20.680 --> 08:27:27.040
to let go. This is your space to enjoy feeling

2298
08:27:28.400 --> 08:27:35.880
deeply relaxed, peaceful in your mind, relaxed in your body.

2299
08:27:39.040 --> 08:27:47.919
They can feel so good, so nice to just not

2300
08:27:48.279 --> 08:27:57.319
have to do anything, to be able to really enjoy

2301
08:27:59.040 --> 08:28:07.799
that serenity that comes of letting go completely, that peacefulness

2302
08:28:08.040 --> 08:28:09.200
that comes.

2303
08:28:08.959 --> 08:28:13.200
With m.

2304
08:28:15.759 --> 08:28:27.119
Being in this peaceful space. And you can keep this

2305
08:28:27.599 --> 08:28:39.919
sense of calmness for as long as you choose, If

2306
08:28:39.959 --> 08:28:46.919
you choose to drift off into a deep, healing, natural sleep.

2307
08:28:48.200 --> 08:28:49.040
Then you can do that.

2308
08:28:52.759 --> 08:29:00.919
It's completely up to you, and you can keep this

2309
08:29:01.279 --> 08:29:07.119
feeling of calmness physically and in your mind as long

2310
08:29:07.599 --> 08:29:24.560
as you choose to feel completely relaxed, completely relax. And

2311
08:29:24.639 --> 08:29:30.400
I'd like you to make up your mind that you're

2312
08:29:30.439 --> 08:29:41.439
going to relax, and I want to explore that with

2313
08:29:41.599 --> 08:29:49.000
you what it feels like when you actually decide that

2314
08:29:49.080 --> 08:29:58.040
you're going to relax, not forcing yourself, but giving yourself that. Yes,

2315
08:29:58.159 --> 08:30:00.439
it is a command, really, isn't it, When you telling

2316
08:30:00.520 --> 08:30:10.000
yourself relax in a gentle but firm way, that only

2317
08:30:10.319 --> 08:30:15.639
you can really tell yourself in that way. You can't

2318
08:30:15.639 --> 08:30:19.840
really have someone else saying to you and now it relax, relax,

2319
08:30:20.479 --> 08:30:24.520
you know, and it needs to be gentle, but you can't.

2320
08:30:24.639 --> 08:30:31.799
Someone else can't really have the same the same kind

2321
08:30:31.880 --> 08:30:41.520
of influence or power that you have over your own physicality,

2322
08:30:42.319 --> 08:30:51.319
over how you feel, because when you say it to

2323
08:30:51.439 --> 08:31:00.279
yourself it means more. It's personal, and your brain, your

2324
08:31:00.680 --> 08:31:07.759
unconscious mind, and your body listens to what you say. So,

2325
08:31:08.040 --> 08:31:11.840
for example, we'll test it out and do a little test,

2326
08:31:11.959 --> 08:31:15.560
a few little tests along the way, and you can

2327
08:31:15.680 --> 08:31:21.959
get more of an idea of the force, a positive

2328
08:31:22.159 --> 08:31:28.560
force that you can have in creating a sense of

2329
08:31:28.880 --> 08:31:33.880
comfort and relaxation in your body and your mind quite

2330
08:31:33.959 --> 08:31:46.720
quickly just by you telling yourself to relax. So I'm

2331
08:31:46.720 --> 08:31:53.439
going to start by let's focus on your hands. So

2332
08:31:53.599 --> 08:31:56.599
focus on your hands and just tell your hands to relax.

2333
08:31:57.639 --> 08:32:02.520
Let's just say relax. As you focus on your hands,

2334
08:32:04.759 --> 08:32:09.319
you could say my hands are relaxed, or I want

2335
08:32:09.360 --> 08:32:13.680
my hands to relax. I think if you actually do

2336
08:32:13.799 --> 08:32:21.799
it directly by focusing and imagining that your hands can

2337
08:32:22.080 --> 08:32:24.680
hear what you're saying. You know they've got little ears,

2338
08:32:25.479 --> 08:32:30.599
which is a little weird. So talking to your hands

2339
08:32:31.360 --> 08:32:47.639
and just say relax nodicin how your hands start to relax.

2340
08:33:00.080 --> 08:33:03.560
Now focus on your eyes and tell your eyes to relax.

2341
08:33:04.720 --> 08:33:09.400
You just say in the same word relax and find

2342
08:33:09.479 --> 08:33:17.080
the right tone for you. You know, I might say relax,

2343
08:33:17.799 --> 08:33:25.880
but you you might say relax or relax. You know,

2344
08:33:26.200 --> 08:33:31.840
you might say it differently to yourself, and that's important

2345
08:33:32.759 --> 08:33:36.919
for you to gauge what feels the right for you.

2346
08:33:38.799 --> 08:33:43.680
To just tell your eyes to relax. Whilst focusing on

2347
08:33:43.759 --> 08:33:48.880
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

2348
08:33:49.400 --> 08:34:24.959
and just tell your eyes directly relax now. Now I

2349
08:34:25.119 --> 08:34:35.439
just did that myself, and sometimes you may feel that

2350
08:34:35.560 --> 08:34:40.520
you need a bit more time for the different parts

2351
08:34:40.599 --> 08:34:44.520
to relax, you know, because I start talking again and

2352
08:34:44.639 --> 08:34:49.439
maybe that part hasn't relaxed fully. But what will happen

2353
08:34:49.599 --> 08:34:52.400
is it will just continue to relax even though I'm talking.

2354
08:34:54.159 --> 08:35:02.080
That's happened with my eyes. Something else I noticed when

2355
08:35:02.119 --> 08:35:06.279
I started focusing on my eyes that actually almost became

2356
08:35:06.360 --> 08:35:08.560
They got worse before they got better in a way.

2357
08:35:09.240 --> 08:35:12.360
So I felt a degree of tension growing in my

2358
08:35:12.479 --> 08:35:18.400
eyes and then disappearing. So I think what that was

2359
08:35:18.520 --> 08:35:23.680
really was just me becoming more aware of the tension

2360
08:35:24.840 --> 08:35:29.080
that was already there that I wasn't. I wasn't focused

2361
08:35:29.119 --> 08:35:34.240
on it before, so I wasn't really acknowledging it or

2362
08:35:36.560 --> 08:35:51.840
really conscious to those feelings. Yeah, my eyes still continuing

2363
08:35:51.880 --> 08:35:58.400
to relax, as well as my hands. Actually, my hands

2364
08:35:58.439 --> 08:36:04.360
have got a certain kind of energy, like not buzzing,

2365
08:36:04.520 --> 08:36:09.400
but I can kind of fear a degree of energy

2366
08:36:09.479 --> 08:36:15.680
in my hands. Maybe that's where the tension is being released.

2367
08:36:17.560 --> 08:36:27.400
Maybe that's causing that. The next part I think we

2368
08:36:27.439 --> 08:36:30.040
should focus on the back of the neck. That's the

2369
08:36:30.119 --> 08:36:35.080
part which quite often, well for me, holds tension. I

2370
08:36:35.080 --> 08:36:37.840
don't know about it for yourself, but I think it's

2371
08:36:37.919 --> 08:36:44.240
quite a standard place where tension is sometimes held. So

2372
08:36:46.360 --> 08:36:49.479
and I'm doing exactly what you're doing as you do

2373
08:36:49.599 --> 08:36:53.159
it as well, so I'm telling my body parts to

2374
08:36:53.319 --> 08:36:56.279
relax as well. So if you tell your neck the

2375
08:36:56.439 --> 08:36:59.240
back of your neck, focus on the back of your neck,

2376
08:36:59.360 --> 08:37:06.319
and just say relax in your own words, in your

2377
08:37:06.360 --> 08:37:08.240
own tone, in your own voice.

2378
08:37:08.880 --> 08:37:09.799
You can say out.

2379
08:37:09.720 --> 08:37:13.360
Loud, or you can just say it to yourself internally,

2380
08:37:14.279 --> 08:37:18.759
but you're focusing and you're saying it literally to the

2381
08:37:18.840 --> 08:37:21.599
back of your neck, as if the back of your

2382
08:37:21.680 --> 08:37:28.599
neck can actually hear what you're saying. So do that now,

2383
08:37:28.840 --> 08:37:33.040
Just say relax to the back of your neck, and

2384
08:37:33.200 --> 08:37:33.959
I'll do the same.

2385
08:38:12.759 --> 08:38:12.880
Now.

2386
08:38:13.000 --> 08:38:18.040
What I noticed, and you may have had similar thing is,

2387
08:38:18.799 --> 08:38:21.400
even though I was focusing on the back of my neck,

2388
08:38:26.439 --> 08:38:33.240
other parts started to I don't know showed themselves to me,

2389
08:38:33.560 --> 08:38:36.560
or maybe because they want to be relaxed as well.

2390
08:38:36.639 --> 08:38:41.119
But I started noticing the feelings in my shoulders at

2391
08:38:41.159 --> 08:38:46.919
tension in my shoulders and in my upper back, whether

2392
08:38:47.040 --> 08:38:52.680
that was because my back of my neck was saying, well,

2393
08:38:52.680 --> 08:38:57.680
I'm pretty much okay. It's the other parts to need attention,

2394
08:39:04.080 --> 08:39:07.080
but my low my back of my neck is still relaxing,

2395
08:39:08.560 --> 08:39:11.040
but I just became more aware of other parts that

2396
08:39:11.279 --> 08:39:19.919
needed attention. Now, this might happen, and it's not. It

2397
08:39:20.000 --> 08:39:23.439
doesn't mean that it's going wrong. It just means you're

2398
08:39:23.560 --> 08:39:30.200
being notified with more places that also want to feel relaxed.

2399
08:39:33.479 --> 08:39:37.799
So I'm going to focus on my upper back. So

2400
08:39:38.040 --> 08:39:41.639
you can do the same even if you don't have

2401
08:39:41.840 --> 08:39:46.439
any feelings of tension that are obvious.

2402
08:39:46.240 --> 08:39:47.159
In your upper back.

2403
08:39:49.119 --> 08:39:53.959
You just focus on your back and the whole area

2404
08:39:54.119 --> 08:39:58.639
from the shoulder blades down to the middle of your

2405
08:39:58.720 --> 08:39:59.759
back that was.

2406
08:40:02.040 --> 08:40:02.279
With me.

2407
08:40:02.400 --> 08:40:10.479
It's all the shoulder platesd more. Yeah, that's the parts

2408
08:40:10.560 --> 08:40:14.840
that are really sort of given me.

2409
08:40:16.560 --> 08:40:16.880
That not.

2410
08:40:18.799 --> 08:40:21.720
That it needs relaxing sounds gonna ask that part to

2411
08:40:21.840 --> 08:40:36.840
relax and you can do the same. Now relax up

2412
08:40:36.880 --> 08:40:54.439
the back. There's something strange happened there, and this often happens.

2413
08:40:54.520 --> 08:40:55.439
I've been doing this for.

2414
08:40:57.959 --> 08:41:04.159
Over sixteen years or something, and often no one surprised

2415
08:41:05.040 --> 08:41:11.840
but amazed really that there can be a feeling so

2416
08:41:12.040 --> 08:41:14.599
when I was focusing on the back of my neck,

2417
08:41:15.479 --> 08:41:19.599
my upper back was starting to feel quite stressed and

2418
08:41:20.360 --> 08:41:25.919
in need of attention. As soon as I started talking

2419
08:41:26.080 --> 08:41:30.959
to you about my upper back and talking about, you know,

2420
08:41:31.479 --> 08:41:36.360
getting ready to ask the upper back to relax, my

2421
08:41:36.400 --> 08:41:42.200
op back already started to relax. It's almost as if

2422
08:41:42.240 --> 08:41:47.880
it doesn't need to hear the words, just needs attention,

2423
08:41:52.639 --> 08:42:04.680
just needs to be noticed. That is something that often

2424
08:42:04.880 --> 08:42:11.880
happens in this type of situation is when you start

2425
08:42:12.919 --> 08:42:17.919
to relax a couple of parts of your body, as

2426
08:42:18.000 --> 08:42:23.119
we've done with our hands, our eyes and eyelids.

2427
08:42:24.319 --> 08:42:31.319
And now back of the neck, top of the back,

2428
08:42:33.279 --> 08:42:34.000
up a back.

2429
08:42:35.119 --> 08:42:39.080
The rest of the body seems to just take notice

2430
08:42:41.840 --> 08:42:50.119
and decide in its own way to start relaxing. Other

2431
08:42:50.240 --> 08:43:00.119
parts of your body start to just become looser. I

2432
08:43:00.240 --> 08:43:02.880
suppose it's kind of like a bit of an avalanche,

2433
08:43:03.040 --> 08:43:08.119
you know, the little ball starts rolling. Before you know it,

2434
08:43:08.279 --> 08:43:11.479
the whole of your body is completely relaxed and can't

2435
08:43:20.639 --> 08:43:28.240
and if you focus on your face, you focus on

2436
08:43:28.319 --> 08:43:36.959
your eyes, your eyelids, your eyebrows, and the muscles around

2437
08:43:37.040 --> 08:43:46.599
your eyes, maybe you start to notice that your forehead

2438
08:43:46.880 --> 08:43:51.520
is more relaxed than it was. Maybe your face is

2439
08:43:51.639 --> 08:43:58.319
more relaxed. I would say my entire face is a

2440
08:43:58.439 --> 08:44:12.599
lot more relaxed than So you're going to focus now

2441
08:44:12.799 --> 08:44:18.080
on your shoulders again, just like before.

2442
08:44:19.479 --> 08:44:20.200
Just tell your.

2443
08:44:20.119 --> 08:44:23.959
Shoulders and you can do them individity. You can do

2444
08:44:24.119 --> 08:44:28.159
the right shoulder and left shoulder. I just dially do

2445
08:44:28.319 --> 08:44:33.080
both at the same time, and just tell your shoulders

2446
08:44:33.319 --> 08:44:37.279
as you focus on them in your mind, focus on

2447
08:44:37.400 --> 08:44:42.360
them and they feel maybe you can see them in

2448
08:44:42.479 --> 08:44:48.520
your mind's eye. Just tell your shoulders.

2449
08:44:51.799 --> 08:44:52.919
To relax.

2450
08:45:30.080 --> 08:45:46.360
As nice as they relax. But I didn't notice, especially

2451
08:45:46.400 --> 08:45:52.840
with my back, is the connection between the different parts

2452
08:45:54.360 --> 08:46:04.119
the back, the shoulders, the neck being all connected and

2453
08:46:04.360 --> 08:46:10.840
being such a large part of your body, it's always

2454
08:46:10.959 --> 08:46:19.560
hard to separate them from each other. My lower back

2455
08:46:19.680 --> 08:46:28.319
is starting to relax on its own. Maybe I'm going

2456
08:46:28.400 --> 08:46:34.439
too slow and that could be an issue because we

2457
08:46:34.599 --> 08:46:40.599
all go at different speeds. And the idea of the

2458
08:46:40.680 --> 08:46:43.520
beginning of this recording was for you to be able

2459
08:46:43.560 --> 08:46:59.799
to just say to yourself, relax without focusing on any party.

2460
08:47:00.080 --> 08:47:04.680
Get a part of your body, because when you know

2461
08:47:04.959 --> 08:47:15.479
that telling your hands to relax and your hand relax,

2462
08:47:18.040 --> 08:47:24.720
you tell your eyelids and your eyes and muscles around

2463
08:47:24.840 --> 08:47:34.279
your eyes and your eyebrows to relax, and they relax.

2464
08:47:40.040 --> 08:47:51.240
You tell the back of your neck to relax, and

2465
08:47:51.720 --> 08:48:19.040
it relaxes. You tell your upper back to relax, and

2466
08:48:19.319 --> 08:48:30.000
they relaxes. You tell your shoulders.

2467
08:48:31.279 --> 08:48:43.479
To relax, and they relax.

2468
08:49:06.919 --> 08:49:11.000
When you told your hands to relax, they relaxed, and

2469
08:49:11.119 --> 08:49:24.279
they continued to relax. When you told your eyelids, the

2470
08:49:24.439 --> 08:49:31.919
muscles around your eyes, your eyebrows to relax, they relaxed

2471
08:49:35.439 --> 08:49:46.479
and continue to relax. When you told the back of

2472
08:49:46.560 --> 08:49:53.520
your neck, focused on the back of your neck and

2473
08:49:53.759 --> 08:50:05.400
told it to relax, the relaxed and continued to relax.

2474
08:50:13.520 --> 08:50:22.639
And you told your upper back to relax, and relaxed

2475
08:50:23.319 --> 08:50:39.639
and continued to relax. That's with your shoulders. You told

2476
08:50:39.680 --> 08:50:47.959
your shoulders to relax, in your shoulders relaxed and continued

2477
08:50:53.080 --> 08:50:53.799
to relax.

2478
08:50:59.439 --> 08:51:04.479
And it's not just that, It's.

2479
08:51:07.119 --> 08:51:11.520
That the rest of your body has also been listening,

2480
08:51:13.240 --> 08:51:19.319
and that relaxation has been spreading. So from your eyes,

2481
08:51:19.639 --> 08:51:27.040
the relaxation spread to your forehead, around your face, into

2482
08:51:27.159 --> 08:51:40.959
your skin, into your jaw, into the front and sides

2483
08:51:41.080 --> 08:51:45.639
of your neck, all way down your chest and stop

2484
08:51:52.520 --> 08:51:59.680
your relaxed hands and shoulders. Me up through your arms,

2485
08:52:00.360 --> 08:52:12.240
relaxing your forearms, your out arms, elbows, your wrists, let

2486
08:52:12.400 --> 08:52:28.959
you go your lower back, your hips, buttocks spraying, or

2487
08:52:29.200 --> 08:52:38.240
just start to relax. We continue in comfort spreading through

2488
08:52:38.279 --> 08:52:39.279
your legs.

2489
08:52:44.119 --> 08:52:46.279
All the way down to your.

2490
08:52:46.240 --> 08:52:56.080
Ankles, the tops of your feet, the sight of your feet,

2491
08:52:57.919 --> 08:53:08.799
and the bottoms of your feet, relaxing into your toes,

2492
08:53:12.599 --> 08:53:37.439
each tone relaxing, come please, And as your body relaxes more,

2493
08:53:37.959 --> 08:53:53.319
your mind becomes slower, peaceful.

2494
08:54:00.439 --> 08:54:02.159
To the point where.

2495
08:54:04.040 --> 08:54:16.279
If you choose to fall asleep, you can easily do

2496
08:54:16.520 --> 08:54:32.080
that easy drift the way because there's nothing going on

2497
08:54:32.200 --> 08:54:48.759
in your mind. Your brain is peaceful, your body continues

2498
08:54:52.680 --> 08:55:22.159
to rise. And with that connection between your body relaxing,

2499
08:55:22.599 --> 08:55:36.400
the word do you say to yourself relax means that

2500
08:55:36.520 --> 08:55:43.159
you don't need to focus on just one part. You

2501
08:55:43.240 --> 08:55:56.080
can just focus on your entire body saying the powerful

2502
08:55:56.200 --> 08:56:23.840
word relax, and there's those familiar sensations of comfort spreading

2503
08:56:25.479 --> 08:56:42.439
throughout your body, listening and calming and healing every part

2504
08:56:42.880 --> 08:56:53.000
of your body healing more relaxed.

2505
08:57:07.639 --> 08:57:11.400
So all we need to do now one is just.

2506
08:57:13.200 --> 08:57:48.560
Tell yourself, relax eating completely out for the boy, so relaxed.

2507
08:57:52.159 --> 08:58:54.520
Starting now with number twenty ninety eighteen seventy sixteen fifty

2508
08:59:17.080 --> 09:01:01.319
four eighty. Well the.

2509
09:03:21.560 --> 09:03:21.599
No.

2510
09:04:48.439 --> 09:06:16.879
Eight usus.

2511
09:06:04.439 --> 09:12:01.279
USU one two cut down ten to one, ten.

2512
09:12:02.959 --> 09:12:11.040
Nine eight seven six.

2513
09:12:13.000 --> 09:12:16.080
Five four.

2514
09:12:18.839 --> 09:12:22.360
Three two.

2515
09:12:24.879 --> 09:12:25.080
One.

2516
09:12:32.120 --> 09:12:35.000
And maybe that was a bit too quick in order

2517
09:12:35.120 --> 09:12:39.000
to relax. Maybe it's a bit too fast for you

2518
09:12:39.319 --> 09:12:49.040
to notice the calming of your body, maybe even a

2519
09:12:49.080 --> 09:12:52.919
little bit of pressure there, Like you're counting down from

2520
09:12:53.000 --> 09:12:55.680
ten to one. What do you expect me to do? Man,

2521
09:12:56.599 --> 09:13:01.400
expect me to just go with floppy just you're counting down.

2522
09:13:05.519 --> 09:13:05.720
Too.

2523
09:13:06.760 --> 09:13:10.040
If you try it again, but this time, I'll go

2524
09:13:10.120 --> 09:13:17.160
a bit slower this time, and you focus on the

2525
09:13:17.319 --> 09:13:21.440
whole of your body before we focus on your legs.

2526
09:13:23.879 --> 09:13:33.040
Just notice how your body does start to feel more

2527
09:13:33.480 --> 09:13:52.480
relaxed with every number that I count down ten nine

2528
09:13:58.319 --> 09:14:22.760
eight seven six five.

2529
09:14:32.879 --> 09:14:41.160
Four three.

2530
09:14:54.360 --> 09:15:32.080
Two one. And just notice how how you feel generally,

2531
09:15:32.519 --> 09:15:46.800
how your body feels. It's not necessarily even about counting

2532
09:15:46.959 --> 09:15:54.080
down from ten to one. It's that space that you have,

2533
09:15:55.400 --> 09:16:13.839
that body space between being active physically or mentally, just

2534
09:16:18.599 --> 09:16:23.760
sitting or lying down, just being there, not doing anything

2535
09:16:23.959 --> 09:16:30.559
not saying anything, nor deeding to think about anything. So

2536
09:16:31.279 --> 09:16:34.279
it opens up a space, you know, a bit of

2537
09:16:34.360 --> 09:16:45.319
a space, a gap. And the more I cam down

2538
09:16:45.360 --> 09:16:49.680
from the tent to one, the bigger that gap becomes.

2539
09:16:52.720 --> 09:16:59.120
So there's that gap of calmness, of comfort and relaxation.

2540
09:17:05.040 --> 09:17:16.879
It's a nice feeling, yeah, And it moves those stresses

2541
09:17:17.360 --> 09:17:31.800
or discomforts physically or emotionally, moves them away. Allows you.

2542
09:17:34.519 --> 09:17:35.000
To just.

2543
09:17:38.000 --> 09:17:44.400
Slow down, someone to count again from ten down to

2544
09:17:44.559 --> 09:17:52.519
one and notice that gap widening, the gap.

2545
09:17:54.319 --> 09:17:54.760
And as it.

2546
09:17:54.839 --> 09:18:01.360
Widens, it's almost like the stress and attention falls into

2547
09:18:01.440 --> 09:18:19.800
the gap. It gives you that distance. That's space.

2548
09:18:21.800 --> 09:18:27.239
Now ten.

2549
09:18:31.639 --> 09:20:16.599
Nine six eight, seven, six, five four three tw one.

2550
09:20:28.480 --> 09:20:48.559
How does your body feel now? Can you notice that?

2551
09:20:49.599 --> 09:21:03.599
Do you feel in calmer? Do you feel more relaxed?

2552
09:21:26.080 --> 09:21:30.440
As we now focus on your legs, just your legs.

2553
09:21:46.480 --> 09:22:06.599
We're just gonna start with focusing on your thighs. Of course,

2554
09:22:06.720 --> 09:22:11.599
it's not the most exciting thing to be doing because

2555
09:22:15.040 --> 09:22:17.879
I'm sure like most of your body is not not

2556
09:22:18.080 --> 09:22:30.400
going on right now. Just focusing on the whole of

2557
09:22:30.480 --> 09:22:36.919
your thighs, the tops of your thighs, the sides of

2558
09:22:37.040 --> 09:22:43.879
your thighs, the bottoms of your thighs, your outer thighs

2559
09:22:44.000 --> 09:22:48.879
and your inner thighs. Basically the whole of your thigh

2560
09:22:49.000 --> 09:22:57.760
that leads into your hip and it goes down to

2561
09:22:58.000 --> 09:23:12.040
your knee joints. Now, this is a big area. It's

2562
09:23:12.080 --> 09:23:17.559
a very heavy area. It's very strong, probably the strongest

2563
09:23:18.559 --> 09:23:31.720
muscles in your body or in your thighs. But I

2564
09:23:31.800 --> 09:23:40.080
don't think we perhaps will give enough attention to our thighs.

2565
09:23:46.040 --> 09:23:56.800
Perhaps we don't acknowledge how important our thighs are to

2566
09:23:57.000 --> 09:24:17.599
our lives, how much they actually do for us all

2567
09:24:17.720 --> 09:24:28.160
through our lives. And it may seem to sound really weird,

2568
09:24:28.239 --> 09:24:36.639
but I think that all of our body parts, especially

2569
09:24:36.760 --> 09:24:44.360
our thighs, need some TLC, a bit of love shown,

2570
09:24:45.360 --> 09:25:03.319
a bit of the acknowledgement, thank you, gratitude for what

2571
09:25:03.480 --> 09:25:12.559
our figres do for us. And I know this may

2572
09:25:12.800 --> 09:25:18.440
sound a bit strange. Maybe you think, why am I?

2573
09:25:19.239 --> 09:25:22.000
Surely I should be able in the garden hugging a

2574
09:25:22.120 --> 09:25:30.519
tree or something. Wow, it's hard to set a microphone

2575
09:25:30.599 --> 09:25:33.639
up on a tree. That's why I'm doing this indoors.

2576
09:25:33.680 --> 09:25:37.160
Otherwise I would be outside hugging a tree. Now I

2577
09:25:37.239 --> 09:25:46.000
can't see the television from the tree. If you move

2578
09:25:46.080 --> 09:25:55.400
down to your knees gain such an important part. And

2579
09:25:56.000 --> 09:26:00.360
I think we don't necessarily I'll speak for myself of you.

2580
09:26:02.959 --> 09:26:08.040
I don't necessarily appreciate all that my needs do for

2581
09:26:08.160 --> 09:26:14.000
me until I have a problem with my knee. It's

2582
09:26:14.080 --> 09:26:19.680
occasionally if I maybe i'll pash it or it's aching

2583
09:26:19.879 --> 09:26:26.239
for some reason. It's then that I realize how much

2584
09:26:26.400 --> 09:26:30.000
it does. You know, the benefit of being able to

2585
09:26:30.959 --> 09:26:40.160
use my legs without any kind of physical discomfort is

2586
09:26:41.000 --> 09:26:49.720
a beautiful thing that's possibly not appreciated until it's temporarily removed.

2587
09:26:50.879 --> 09:26:57.839
You know that's comfort. But as you focus on your knees,

2588
09:27:00.080 --> 09:27:05.639
regardless of how your knees feel, you can have that

2589
09:27:05.919 --> 09:27:12.080
sense of gratitude and love to your needs for all

2590
09:27:12.199 --> 09:27:24.440
that they do for you. And you can still have

2591
09:27:24.599 --> 09:27:29.680
that attention on your thighs. Maybe notice how your thighs feel,

2592
09:27:31.879 --> 09:27:49.919
Maybe notice that they are relaxing more deeply as you

2593
09:27:50.040 --> 09:27:55.239
focus now on the bottoms of your legs, your shins,

2594
09:27:56.160 --> 09:28:02.639
and your calf muscles, the bones between your knees and

2595
09:28:02.760 --> 09:28:10.319
your feet incorporates, and the course your ankles so important.

2596
09:28:16.000 --> 09:28:21.160
Anyone that's had even like the slightest sprain of an ankle,

2597
09:28:22.360 --> 09:28:28.919
knows how how much we take our ankles for granted,

2598
09:28:34.839 --> 09:28:36.839
And it's kind of strange in a way when you

2599
09:28:36.919 --> 09:28:42.519
think that. You know, logically, our wrists are a lot

2600
09:28:42.680 --> 09:28:47.519
thinner than the rest of our arms, which is okay,

2601
09:28:47.599 --> 09:28:51.319
it doesn't I can't see any problem with that because

2602
09:28:51.319 --> 09:28:58.000
we're just picking stuff up. Our ankles so much thinner

2603
09:28:59.279 --> 09:29:07.839
than the rest of our legs, and from a physics

2604
09:29:07.919 --> 09:29:13.639
perspective or logical even it doesn't really make sense that

2605
09:29:13.800 --> 09:29:21.559
all this weight will ultimately be resting on your ankles

2606
09:29:22.639 --> 09:29:36.080
then leading to your feet, that thin area, thin bone. Yeah,

2607
09:29:36.120 --> 09:29:41.839
it does so much great work. Supports us, supports our

2608
09:29:41.919 --> 09:29:53.800
body for a lifetime, helps us to balance, helps you

2609
09:29:53.959 --> 09:30:07.279
to get around and be mobile. And there's the calf muscles.

2610
09:30:07.319 --> 09:30:14.919
Of course, when I was younger, I couldn't see the

2611
09:30:15.000 --> 09:30:20.080
point in calf muscles didn't seem to do anything. Okay,

2612
09:30:21.199 --> 09:30:24.720
if I walked around on tiptoes, then my calf muscles

2613
09:30:24.800 --> 09:30:28.279
get some work. But of course that's not true. The

2614
09:30:28.440 --> 09:30:32.800
calf muscles are being used whenever we use our legs,

2615
09:30:38.400 --> 09:30:51.040
and your shins there to protect your lower legs. Shaped

2616
09:30:51.080 --> 09:30:55.800
in a way almost as a protector for the bone,

2617
09:31:03.360 --> 09:31:15.279
leading of course to your ankles and your feet. But

2618
09:31:15.360 --> 09:31:17.279
we're not going to focus on your feet. We're just

2619
09:31:17.360 --> 09:31:23.519
going to focus on the legs. And I realize, and

2620
09:31:23.639 --> 09:31:27.680
now that I've mentioned your feet, you probably focuses on

2621
09:31:27.800 --> 09:31:31.000
them anyway, So maybe I should focus on your feet

2622
09:31:31.040 --> 09:31:37.160
a little bit. You can have them in your awareness

2623
09:31:39.360 --> 09:31:43.040
the same as you have your thighs in your awareness.

2624
09:31:43.879 --> 09:31:47.720
Even though we haven't been focusing on your thighs for

2625
09:31:47.760 --> 09:31:58.720
a few minutes, we've been focusing on your ankles, there's

2626
09:31:58.760 --> 09:32:14.040
still that sensation of comfort in your thighs and mist

2627
09:32:14.120 --> 09:32:23.319
that movement of energy because the thighs hold lots of

2628
09:32:23.400 --> 09:32:29.599
different sensations. Of course, there's the muscles, the big straw

2629
09:32:29.760 --> 09:32:41.800
muscles that we have in our thighs, but the skin

2630
09:32:43.720 --> 09:32:48.160
on the outside of the thighs, as in the outside

2631
09:32:48.199 --> 09:32:57.599
of all of our body, can be very sensitive, sensitive

2632
09:32:57.760 --> 09:33:10.720
to the touch, sensitive to temperature, and inside your thighs

2633
09:33:13.279 --> 09:33:18.000
the bones, there's the muscle, there's the blood, vessels, the

2634
09:33:18.239 --> 09:33:28.239
arch trees, all this stuff that's inside your thighs. I

2635
09:33:28.319 --> 09:33:31.800
guess sometimes it'd be nice if you could actually put

2636
09:33:31.839 --> 09:33:39.199
your fingers inside your thighs and a message. So you

2637
09:33:39.279 --> 09:33:42.800
can message on the outside, of course, but to be

2638
09:33:42.839 --> 09:33:46.199
able to get deep into the muscles, to be able

2639
09:33:46.239 --> 09:33:51.760
to just message inside your thighs, message in the bones

2640
09:33:52.680 --> 09:34:00.919
of your leg message in all the veins. Just gently

2641
09:34:03.720 --> 09:34:13.319
healing your thives and you could move down message and

2642
09:34:13.400 --> 09:34:18.800
inside your knees. It's a message in those bones, but

2643
09:34:18.959 --> 09:34:25.919
with healing fingertips spreading that healing energy deep into the

2644
09:34:26.160 --> 09:34:35.599
joints of your knees. Of course, there's the back of

2645
09:34:35.760 --> 09:34:40.680
your your knee, you know, the inside crease where your

2646
09:34:40.760 --> 09:34:48.519
knee is. It's a really sensitive area. Really, it's very

2647
09:34:48.680 --> 09:34:53.440
nice when you stroke it. That might be because it's

2648
09:34:53.440 --> 09:34:58.760
an area that's not really touched very often. It's almost

2649
09:34:58.839 --> 09:35:06.000
like a hidden part that crease your legs. It's almost.

2650
09:35:07.919 --> 09:35:08.680
Like a part that.

2651
09:35:10.440 --> 09:35:21.720
Has a sensitivity which is a little bit different. Of course,

2652
09:35:21.760 --> 09:35:32.239
it's protected by your legs. So you can imagine putting

2653
09:35:33.160 --> 09:35:43.000
your fingers into that crease in your legs, followed in

2654
09:35:43.120 --> 09:35:47.040
between your legs, you can just message with your fingertips.

2655
09:35:48.239 --> 09:35:55.040
Imagine your fingertips going inside message in the muscle tissue.

2656
09:35:59.599 --> 09:36:05.800
You can course field the bones of your knees, healing

2657
09:36:06.080 --> 09:36:18.760
through your fingertips and then as you go down to

2658
09:36:18.839 --> 09:36:21.639
your calf muscles, and that's the part I'd like to

2659
09:36:21.680 --> 09:36:27.120
be able to really put my fingertips deep inside my

2660
09:36:27.319 --> 09:36:36.000
calf muscles, massage in every single tissue of that muscle,

2661
09:36:37.599 --> 09:36:47.519
healing every part. And then doing the same for my shins,

2662
09:36:50.720 --> 09:36:58.919
massage in gently stroking the bones, gently stroking them, healing

2663
09:36:59.199 --> 09:37:06.440
and loving my because they deserve to be treated as

2664
09:37:06.559 --> 09:37:10.639
the precious bones that they are. Our legs are so

2665
09:37:10.879 --> 09:37:14.400
precious as in all the other parts of our body,

2666
09:37:16.879 --> 09:37:30.879
the more precious of amyture on the planet. When you

2667
09:37:31.080 --> 09:37:43.239
start to think about your legs in this way, it

2668
09:37:43.319 --> 09:37:46.000
can change your perspective.

2669
09:37:48.720 --> 09:37:49.959
It might sound a bit.

2670
09:37:52.959 --> 09:37:57.239
A bit silly to start with the idea of having

2671
09:37:58.120 --> 09:38:05.000
love for your legs, show an appreciation for your thighs,

2672
09:38:07.800 --> 09:38:11.680
wanting to be able to put your hands in your

2673
09:38:11.800 --> 09:38:20.319
thighs the message the muscles and the bones, and to

2674
09:38:20.440 --> 09:38:28.720
get your fingers deep in there, releasing all tension, just

2675
09:38:28.839 --> 09:38:38.279
to show how much you care about your legs, how

2676
09:38:38.360 --> 09:38:44.239
much you care for what your legs do for you regularly,

2677
09:38:46.639 --> 09:38:56.839
your knees, your calves, your ankles, the strength of your ankles,

2678
09:39:00.040 --> 09:39:04.480
sidering how thin they are compared to the rest of

2679
09:39:04.559 --> 09:39:14.319
your legs, especially your thighs. Yeah, this so strong, so flexible,

2680
09:39:18.080 --> 09:39:30.959
absolutely amazing things. Your ankles are truly a gift because

2681
09:39:30.959 --> 09:39:39.720
of what they do for you, supporting all that weight.

2682
09:39:41.720 --> 09:39:46.199
Regardless of how what weight you are, even if you're

2683
09:39:46.239 --> 09:39:51.239
only eight stone, there still a lot of weight for

2684
09:39:51.400 --> 09:39:52.839
these little ankles.

2685
09:39:56.480 --> 09:39:57.319
Now, I'm a lot.

2686
09:39:57.400 --> 09:40:07.360
Heavier than eat stone, double that, yet my ankles support

2687
09:40:07.440 --> 09:40:14.800
my body all the time, or they do give off

2688
09:40:14.839 --> 09:40:16.160
a sigh of relief when.

2689
09:40:16.080 --> 09:40:20.400
I sit down, that's a fact.

2690
09:40:20.440 --> 09:40:28.040
My whole legs though, my feet feels that go round

2691
09:40:29.400 --> 09:40:57.120
my toes clap. I'm so happy. Your legs really are amazing,

2692
09:40:59.680 --> 09:41:04.000
and I talking about talking about your legs is probably

2693
09:41:06.519 --> 09:41:10.319
possibly one of the most most boring things I've ever

2694
09:41:11.000 --> 09:41:16.559
heard anyone say. Possibly they were.

2695
09:41:16.519 --> 09:41:17.160
Boring or not.

2696
09:41:18.760 --> 09:41:34.239
Everything I said is true. Your legs are amazing. Your

2697
09:41:34.360 --> 09:41:46.959
legs deserve not just respect, they deserve to relax deeply.

2698
09:41:54.279 --> 09:41:57.599
They deserve to take some time out of the day.

2699
09:41:59.720 --> 09:42:28.559
Did you let grow completely? The legs really can relax.

2700
09:42:36.160 --> 09:42:40.279
And because the legs are so such a most you know,

2701
09:42:40.519 --> 09:42:46.440
very important part of your body and your relax reles.

2702
09:42:46.559 --> 09:42:53.800
The rest of your body also naturally follows in that

2703
09:42:57.519 --> 09:43:08.360
journey of comfort. I can feel it in my hips.

2704
09:43:09.760 --> 09:43:16.279
My hips feel really loose, and also.

2705
09:43:16.199 --> 09:43:17.319
My lighter back as well.

2706
09:43:19.360 --> 09:43:25.080
My lower back really feels it feels stretched, even though

2707
09:43:25.120 --> 09:43:28.760
I'm just sitting in a chair and there's no stretching

2708
09:43:31.440 --> 09:43:34.639
as far as I'm aware that I'm doing. It's almost

2709
09:43:34.639 --> 09:43:38.440
as if the muscles are just relaxed so much that

2710
09:43:38.559 --> 09:43:45.639
there is a natural stretch as the tension has reduced

2711
09:43:47.040 --> 09:43:47.480
a lot.

2712
09:44:03.879 --> 09:44:05.800
And I'm now going to count down from.

2713
09:44:06.279 --> 09:44:15.360
Ten downs of one, and you can continue to fill

2714
09:44:17.160 --> 09:44:41.360
wonderfully relaxed ten nine eight seven six, five.

2715
09:44:45.720 --> 09:44:49.919
Four three.

2716
09:44:53.760 --> 09:45:14.480
Two one relax. So I'm just going to count down

2717
09:45:16.000 --> 09:45:20.720
from five down to one, and as I countdown, you

2718
09:45:20.919 --> 09:45:27.760
just focus on the numbers, just the numbers counting down,

2719
09:45:28.879 --> 09:45:32.760
and notice how you feel.

2720
09:45:35.120 --> 09:45:36.279
In this moment.

2721
09:45:37.720 --> 09:45:42.120
As you hear the numbers counting down, knowing that those

2722
09:45:42.279 --> 09:45:55.319
numbers counting down represent you feeling calmer, not just in

2723
09:45:55.440 --> 09:46:03.760
your body, but also relaxing in mind. I just notice

2724
09:46:03.839 --> 09:46:09.839
how you feel. There's nothing to do, there's nothing to say,

2725
09:46:10.559 --> 09:46:27.599
it's nothing to think about. Starting with number five, four

2726
09:46:37.120 --> 09:47:12.839
three two one, and as you notice the gradual letting

2727
09:47:13.000 --> 09:47:22.360
go the tension in your body, you may also begin

2728
09:47:22.680 --> 09:47:28.680
to notice and be aware of how your mind is

2729
09:47:29.760 --> 09:47:37.559
starting to slow down. This is just a natural thing

2730
09:47:38.080 --> 09:47:45.480
that happens. It's not really a special procedure. It's just

2731
09:47:45.639 --> 09:47:51.879
natural because as your body relaxes, your mind also starts

2732
09:47:51.919 --> 09:47:56.639
to relax, and the more your mind relaxes, the more

2733
09:47:56.680 --> 09:48:00.959
your body relaxes. It's just a continuous Z could