April 16, 2025

(music) (10 hours) Let me bore your PERFORMANCE ANXIETY away | Jason Newland | 16th April 2025

(music) (10 hours) Let me bore your PERFORMANCE ANXIETY away | Jason Newland | 16th April 2025
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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen when you can safely close your eyes.

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Today's sixteenth of April twenty twenty five. It is exactly

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two minutes to nine pm. I don't know what I'm

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telling you that I don't know. This is a requested

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recording for Maria. So I'm going to read you out

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the letter or the email that I received from my website.

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I won't read all of it out, but i'll read

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out the main bits. And Hi, Jason, I'm writing to you. Firstly,

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thank you for the Bore You to Sleep podcast as

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well as a Bore You're paying Away one. They are

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brilliant and work well for me. I like the way

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the pain podcasts help distract with chronic pain symptoms, as

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I have both siatica and or is it sciatica and

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ostepenia in the lumber spine. Secondly, please can I request

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a recording. I am a drama and recently have been

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feeling anxious and tense to the point where I now

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get pain in my shoulders. There is also a tendency

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to clench my jaw. This is effecting how I play

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and perform at gigs. I would like to be able

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to relax more and enjoy the performance rather than be

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rigid and tense, which comes across in some videos. I

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assume that you'll got videos of your performances when you

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say that, ask me adding action. She didn't write that

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in I started playing around eight years ago, being in

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several bands, but I haven't felt this anxious before. There's

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always been the adrenaline that helps with focus in clarity,

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which I think is necessary to perform. Please can I

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request something to help me relax more for performance anxiety.

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We have an important gig on a twenty seventh April,

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and I feel that I need to keep a grip

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on things. I'm sure you have some experience as a

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previous performing in comedy that you will understand. I'll stop

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now as I may have brought you to sleep. Now

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you ever bought me. Many thanks Jason, and best wishes

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to you and Vinnie. So as for Maria from Maria, So,

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I was trying to figure how I thik are how

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to go about this and make it available for a

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wider audience and you know, focus on the performance anxiety aspect,

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and I've just come out of the request, Well, I

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don't need It's fine, I've got it written down somewhere.

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There is so there's a few ways, a few things

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I could sort of talk about, and so I'm just

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going to talk. I do this would be like he

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let me bore your performance anxiety away. The first thing

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to remember, I would say is you don't have to

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do this. I don't mean listen to me. You don't

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have to perform. You don't have to. So you're choosing

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to the reason I'm saying that is because the pressure

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is really possibly being put on by yourself. You're putting

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pressure on yourself which you don't need to. And it's

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not your first time. So if it's your first time performing,

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then you will have performance anxiety. And that's natural. It's

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just you know, there is no The only way to

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get good at anything is by doing it regularly, or

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you know, doing it a lot over a certain amount

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of time. So you've been doing it for six years,

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and for anyone else listening, however long you've been doing

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what you do. When it comes to performance anxiety, why

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is it? Whenever I think of performance anxiety, I think

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of myself and how rubbish I am in bed. It's weird,

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isn't it like strange? Anyway, performance anxiety just seem to

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keep going back to, like the word floppy comes up again.

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So if you I've known people, I've not known many musicians.

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I've known a couple, but I've known hundreds of comedians

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over the years, not not these days, but in the past,

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and pretty much all of them seem to be have

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a degree of anxiety or nerves before going on stage.

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Even the ones that wouldn't say it, you could see

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them pacing. And then there was some that could literally

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have a conversation with someone at the bar and then

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hear the name called out and then just go on

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stage and do their act. Rich Hall was that kind

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of comic. I think Mark Thomas was another one and

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was kind of like that. He's just very relaxed. Its

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kind of day. I think it's something that I remember

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hearing Mark Thomas say, and it was just chatting at

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the beginning of his gig and he said, Oh, don't worry,

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I haven't started yet. It's just that that confidence. So

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I think it's about confidence because when you do you

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know how to do what you're going to be doing.

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When you're on stage. I was absolutely I wasn't very

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good comedian at all. I had moments when I shone,

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But you know, I know this isn't about me, but

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I'm going to find a way to make it about

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me if I can so. I mean, I would never

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be able to give anyone advice on how to do comedy.

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But as far as standing on stage, I did do it.

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I'm still on stage over two hundred and fifty times.

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I got on stage, and it's it is a weird experience.

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I think when you're confident, and even for me it

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wasn't so much. I was confident that I was going

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to be good. But if I was confident that I

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remember what I was going to say, then I wouldn't

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have as many nerves. And if you're confident in a

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sense of you know what you're going to do, so

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your drummer, play the keyboard, you sing, whatever you're doing

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on if you're on performing, whatever it is, if you

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know how to do what you're doing, then there's a

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degree of confidence comes from that and that might be

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worth remembering. In the same way as if you're a driver,

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you don't have to think about every time you go

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to indicate or every time you put the clutch. I

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don't know if I have cars, but every time you

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operate a car when you're driving, most of its automatic

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because you have confidence you've done it before. It's almost

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like you can walk, perhaps from your bedroom to the

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bathroom in the middle of the night with all the

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lights off maybe and know that you're gonna not wet

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the floor unless you're a bloke and wetting the floor

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is part of the plan. Really, this is just fun.

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But you've got that automatic process going on there. So

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I'm thinking, if you listen to me regularly, which I no, Maria,

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you do, you know how to relax. If you don't.

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If you don't know how, if someone's listening to this

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and I'm not sure how to relax, you can rehearse

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it in your mind. So if there's anxiety stress about

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something that's going to happen, then this is a guest.

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Tell me if I'm right or wrong. My guess is,

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when you think about that thing happening, you're not so

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far you haven't been picturing it in a nice light.

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You haven't been seeing yourself on stage performing easily and

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naturally and happily. We were smile on your face because

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you're feeling good and you're not alone. You've got other

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people with you. I mean less of course you're on

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stage and you're a singer, but even then, if you're

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performing on stage, and generally you'd have someone, if you're

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a talent content, you'd have someone in the audience that

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you're with, or if someone at the backstage, or if

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you're the show style of the show, you'll have people

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that are on your side, that have got your back.

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So when you imagine yourself on that stage, you can

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actually see yourself looking relaxed, because before before you start

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to listening to this, in order to have tension and

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anxiety and stress about the performance that's coming up, you

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need if you were thinking about that on imagining that,

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visualizing that time that's coming up, it couldn't It's impossible

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for it to have been pleasant because otherwise you wouldn't

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have anxiety. Because if you're thinking about it and it's

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place and it's a nice experience and you get around

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of applause and everyone's happy, there is no anxiety there.

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You might have the normal stage nerves just before you

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go on stage, but that's normal. It's normal. It's like

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as you said, as Maria said here, it's like the adrenaline.

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It's a normal thing, but that's a different thing to

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be in anxious and stressful. You know, two weeks before

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the event, which means what you could do is prepare

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in your mind, rehearse in your mind the event. And

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a good thing about rehearsing is you can have a

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go anywhere you want. Now if you want it to

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be a complete mess and a catastrophe and all go wrong, well,

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there's no point really listening to this because you're possibly

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already doing that. You know, perhaps you're already imagining that,

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and that's why the anxiety is there. But the fact is,

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and if we go if we go extreme. I like

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to go extreme sometimes even if everything did go wrong,

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what does it matter really in the great scheme of things.

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You know, if you get on any instrument doesn't work,

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or the you know whatever, or there's a power cut,

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it's not your fault, is it? And the audience will understand.

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So it's not unless you get on stage and you know,

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so you're playing the drums, you let it get on

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stage and you literally put your trouse down to a

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big poop on the drums. Yeah, that's your fault, and

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you probably won't get asked back. Other than that, you're

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pretty much safe to just you know, feel relaxed that

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things are going to be all right.

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Now.

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You got to get that image out of your head

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now if you can. My biggest do you want to know? Okay?

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Should I tell you this? My biggest thing because when

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I started doing comedy, I was twenty, and if you

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know anything about men when they're twenty, I'm another. I've

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had like bipolar and stuff, so I've always had problems

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controlling my moods and whatever. But it wasn't the only

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part of my body I couldn't control. When I was twenty,

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and I remember I was talking to someone at the

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bar that I liked, and it seemed like maybe there

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was you know, she was going to have a drink

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with me after I'd done the gig. And now I

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get my name called and I go on stage, so

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I have to I have to pull my shirt out

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and try and cover up my jeans or my trousers

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or whatever. Because I was there was no blood left

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in my head, That's what I'm saying. It was embarrassing.

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I thought, I hope no one notices and ironically, the

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most embarrassing part of that is the fact that no

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one did notice. Now, i'dn't want someone to notice, but

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that's crazy, but that actually happens, so it is. Sometimes

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it doesn't matter. I've seen the most ridiculous things happen

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in the past, Phnix being a really attention seeking At

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the moment, he's got a toy and he's just playing

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around with it and chucking it around. I think I've

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been particularly boring to him today. I've made three recordings

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and I think I haven't given him the attention he needed.

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So if you hear that in the background, it's him

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playing with one of his toys. I can't help it.

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It's like, just I don't know what he There's only

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so much we can do. My neighbor knocked earlier, so

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I took him over to his flat. He lives opposite me,

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and he loves going in there. He's running around, having

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the time of his life, exploring the flat, and I

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think he's bored, bored being here with me because he

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knows every inch of this flat and none of it

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is exciting to him. But if he goes into a

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new place, it's just like an adventure. He's completely open

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minded to doing new things and just yeah, he's just

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he's excited. There's an excitement there. I sometimes wonder, though,

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imagine how good it would be to be like a dog,

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to be able to get excited over things. The only

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thing he doesn't like is being left alone. Literally, it's

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the only thing outside of that. He's not bothered. Nothing

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bothers him. He just doesn't like being on his own.

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I don't know why. I love being on my own.

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So we're not that, we're not that similar in that way.

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So you imagine you like you're you look forward to

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this next gig, that you've got, this next performance, And

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what's interesting about it? Why are you doing this in

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the first place? You know, is it a chore? Is

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it something you want to do? Is it something you

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don't want to do? Because there's something you don't want

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to do. I'm not talking about this one particular gig

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coming up, but if generally you don't want to do it,

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you don't have to. You can't be arrested for not

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doing something like that. So if you do actually want

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to do it, why do you want to do it?

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What do you get out of it? He's really annoying

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me right now with all annoyes he's making. So is

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it fun? You're doing it because it's fun, I'm guessing.

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I mean, maybe there's a financial aspect to it, depending

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on who's listening and that, but it's fun. So if

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it's fun kind of isn't mature? It can't, there's no need.

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It's like sometimes with anxiety or with tension, or with

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stress regarding something that's coming up, you know, it can

235
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be a question like, really, is is it helpful to

236
00:19:35.359 --> 00:19:38.519
have these feelings? Is it going to make you a

237
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better performer? I don't have the answer to that, but

238
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I do have the answer to that actually. But you know,

239
00:19:53.400 --> 00:19:58.839
I'm guessing that the difference between having two weeks of

240
00:19:59.240 --> 00:20:03.039
what's not even too let's say a week or whatever

241
00:20:04.119 --> 00:20:09.519
of looking forward, you know, looking towards something that's going

242
00:20:09.599 --> 00:20:14.119
to happen, you can feel negative about it and be worried,

243
00:20:14.759 --> 00:20:17.160
or you can feel positive about it and be excited.

244
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Which week is going to be more enjoyable?

245
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Hmm?

246
00:20:29.319 --> 00:20:33.000
Yeah, I'm pretty sure we know the answer to that one.

247
00:20:34.119 --> 00:20:42.319
So where's the benefit in choosing one over the other?

248
00:20:43.920 --> 00:20:47.880
Is there any benefit in feeling anything other than positive

249
00:20:48.240 --> 00:20:54.279
and looking forward to it. Is there a benefit to that?

250
00:20:55.119 --> 00:20:58.799
Maybe there is, you know, in reality, it may be

251
00:20:59.519 --> 00:21:04.559
a safe thing. Some people do have that idea of

252
00:21:05.960 --> 00:21:10.079
expect the worst, so you might be disappointed kind of attitude,

253
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which I don't. I kind of understand in a way,

254
00:21:14.200 --> 00:21:17.519
but I don't think it's useful when it comes to performance.

255
00:21:22.319 --> 00:21:26.559
I'm not sure for zever useful because it's going to affect,

256
00:21:26.640 --> 00:21:29.160
isn't it. I think imagine you.

257
00:21:29.119 --> 00:21:32.680
Go for a job interview and you if someone went

258
00:21:32.799 --> 00:21:36.039
it's if I went for a job interview and all

259
00:21:36.079 --> 00:21:38.160
I thought about was I'm not going to get the job,

260
00:21:39.519 --> 00:21:41.079
expecting to not get the job.

261
00:21:42.880 --> 00:21:46.240
How well am I going to perform in that job

262
00:21:46.279 --> 00:21:50.440
interview when I've got that in my mind for a

263
00:21:50.480 --> 00:21:54.480
few days before the job interview? How how well prepared

264
00:21:54.519 --> 00:21:57.960
am I going to be to show the best of

265
00:21:58.079 --> 00:22:04.240
me to be somebody that they would want to work with?

266
00:22:05.880 --> 00:22:09.640
Because that energy comes off, doesn't it? That energy shows

267
00:22:11.599 --> 00:22:13.440
It's a weird thing about energy. You know, you ever

268
00:22:13.480 --> 00:22:17.119
walk into a room and two people you know, like

269
00:22:17.240 --> 00:22:19.279
you don't know anything el's gone on, but you walk

270
00:22:19.319 --> 00:22:24.240
in and you know that they've been arguing because of

271
00:22:24.319 --> 00:22:27.559
this the energy. There's something going on. You don't know

272
00:22:27.559 --> 00:22:30.839
what's going on. There's a disagreement of some kind, but

273
00:22:30.839 --> 00:22:33.319
you've got no idea what it is. You've literally walked

274
00:22:33.359 --> 00:22:39.240
into a quiet room and you can just they're not

275
00:22:39.240 --> 00:22:42.680
even looking at each other. You can tense it, tense it,

276
00:22:42.880 --> 00:22:47.880
sense it, sense the tension straight away. Because we admit

277
00:22:47.960 --> 00:22:53.720
that stuff, don't we. We We let that energy show,

278
00:22:55.640 --> 00:22:59.079
whether we mean to or not. So it affects us,

279
00:22:59.079 --> 00:23:03.559
it affects other people people. So there's also that to

280
00:23:03.559 --> 00:23:05.160
think about as well. So if you're in a band,

281
00:23:06.359 --> 00:23:14.359
it goes two ways. Your positivity, So feeling positive, feeling excited,

282
00:23:14.759 --> 00:23:23.359
looking forward to a really enjoyable performance will actually help

283
00:23:25.079 --> 00:23:28.920
not help the audience to enjoy it, it will also

284
00:23:29.079 --> 00:23:31.519
help the other members of the band. If you've got

285
00:23:31.559 --> 00:23:34.599
other members of the band to also enjoy it and

286
00:23:34.759 --> 00:23:38.920
bring out the best in them. As I said, even

287
00:23:38.960 --> 00:23:45.920
the audience will feel that they'll get that energy. I

288
00:23:46.000 --> 00:23:51.079
saw that in comedy sometimes. I actually saw some comedians

289
00:23:51.319 --> 00:24:02.920
and their confidence was more impressive than their jokes. There

290
00:24:03.000 --> 00:24:08.680
was just absolute confidence and it came across and the

291
00:24:08.720 --> 00:24:15.079
audience just felt it. And the confidence does often come

292
00:24:15.720 --> 00:24:23.079
from what comes from being confident, doesn't it ultimately from

293
00:24:23.839 --> 00:24:31.160
expecting things to go well, you're doing this for a reason.

294
00:24:32.079 --> 00:24:37.319
You know you can't. No one's making you do it. Well,

295
00:24:37.519 --> 00:24:41.839
you know, I'm guessing that's the case. So you're choosing.

296
00:24:45.039 --> 00:24:47.359
You don't have to do it, even if it was

297
00:24:47.359 --> 00:24:51.519
a paid gig and you were paid to be performing

298
00:24:51.559 --> 00:24:56.000
at the Hollywood Bowl or you know, the Wembley Arena

299
00:24:56.119 --> 00:25:00.440
or wherever a major arena is in your country, even

300
00:25:00.480 --> 00:25:04.359
if you were the headliner there, you don't have to perform.

301
00:25:04.640 --> 00:25:10.559
You don't have to turn up. I mean recently, there

302
00:25:10.599 --> 00:25:17.839
was a heavyweight title fight and the world champion and

303
00:25:17.880 --> 00:25:21.359
world champion didn't turn up. Well, he did not turn up,

304
00:25:21.400 --> 00:25:27.559
but he got ill about two days before the fight,

305
00:25:27.680 --> 00:25:32.720
so someone else came in and took their place, took

306
00:25:32.759 --> 00:25:39.720
his place. So you know, I've seen gigs where people

307
00:25:39.799 --> 00:25:45.160
haven't turned up or they've turned up late. It just

308
00:25:45.200 --> 00:25:51.559
sometimes happens, and you can choose whether you turn up

309
00:25:51.640 --> 00:25:55.640
or not. You don't have to do it, so it

310
00:25:55.720 --> 00:25:57.920
takes a pressure off. If you're doing this because you

311
00:25:58.000 --> 00:26:03.680
want to, you're doing it because you choose to, You're

312
00:26:03.720 --> 00:26:09.799
doing it because it's fun, you're playing an instrument or

313
00:26:09.799 --> 00:26:12.079
you're being on stage doing whatever it is you're doing

314
00:26:12.480 --> 00:26:22.319
because it's fun, because you're i'm guessing, excited to do it. Otherwise,

315
00:26:22.440 --> 00:26:24.640
why why would you do it? If you don't want to,

316
00:26:25.720 --> 00:26:31.880
there'd be no point. So my advice is, firstly, only

317
00:26:31.920 --> 00:26:38.799
do it if you want to. Really, there's just there's

318
00:26:38.839 --> 00:26:41.960
no point if it's your job, if it's your career,

319
00:26:42.759 --> 00:26:48.119
then you know that's a different situation. But if you're

320
00:26:48.160 --> 00:26:51.680
doing it for fun, if you're doing it because you

321
00:26:51.920 --> 00:26:56.519
love doing it, hopefully you'd be doing it if it

322
00:26:56.559 --> 00:27:04.039
was your career as well. So it's a choice. How

323
00:27:04.079 --> 00:27:06.759
do you view it. Here's something I used to do

324
00:27:06.960 --> 00:27:14.000
when I had this job once where I liked part

325
00:27:14.039 --> 00:27:20.440
of the job, but I absolutely detested another part of it.

326
00:27:21.799 --> 00:27:25.079
So the early part of the evening I really didn't

327
00:27:25.240 --> 00:27:29.200
like it. So I was dealing with the public. Sometimes

328
00:27:29.200 --> 00:27:33.839
it went really easy, sometimes it was very complicated and difficult,

329
00:27:34.039 --> 00:27:39.119
dealing with drunk people and whatever. Later in the evening

330
00:27:40.160 --> 00:27:44.519
was the part that I enjoyed. So what I used

331
00:27:44.519 --> 00:27:53.559
to do is I would imagine and I do this

332
00:27:53.759 --> 00:27:57.160
on the way to the place, and I wish i'd

333
00:27:57.200 --> 00:27:59.000
done this when I was doing gigs because it might

334
00:27:59.039 --> 00:28:02.200
have helped, but I didn't. I didn't know anything about

335
00:28:02.200 --> 00:28:10.440
this stuff back then. I mean literally the first time.

336
00:28:10.599 --> 00:28:13.880
The last time I did a gig was nineteen ninety

337
00:28:14.000 --> 00:28:21.000
eight January, and the first two hypnosis books I bought

338
00:28:22.480 --> 00:28:28.000
was January nineteen ninety eight. The first hypnosis training I

339
00:28:28.079 --> 00:28:37.000
did was Yeah nineteen eighty eight, nineteen ninety eight as well,

340
00:28:39.400 --> 00:28:43.160
so yeah blind me. So it kind of it's weird

341
00:28:43.200 --> 00:28:47.359
as went from that to this, although this has lasted

342
00:28:47.400 --> 00:28:57.079
a lot longer. What has lasted a while, isn't it?

343
00:28:58.000 --> 00:29:08.319
Woh So, what I used to do is I would

344
00:29:08.319 --> 00:29:15.200
imagine the end of the night, right, everything's done, I

345
00:29:15.240 --> 00:29:25.559
was home in bed, relaxed, and I'd go backwards in

346
00:29:25.640 --> 00:29:31.440
my mind. I'd go backwards through the whole evening, including

347
00:29:31.480 --> 00:29:33.680
what I did in the evening, what I did, you know,

348
00:29:33.920 --> 00:29:36.079
during the evening, what I did right at the beginning

349
00:29:36.079 --> 00:29:38.000
of the evening, the part that I didn't really look

350
00:29:38.039 --> 00:29:42.160
forward to, And I'd skip all the way back to

351
00:29:42.240 --> 00:29:45.119
the front, to the beginning, and then I'd go all

352
00:29:45.160 --> 00:29:49.319
the way forward to the end, and notice how relaxed

353
00:29:49.359 --> 00:29:54.240
I am at the end of it, and also notice

354
00:29:54.240 --> 00:29:56.920
how relaxed you are why you think of it as well,

355
00:29:58.519 --> 00:30:02.240
because if you feel relaxed while you're imagining yourself feeling relaxed,

356
00:30:04.799 --> 00:30:08.440
it's a pretty good I guess it's quite a nice

357
00:30:08.519 --> 00:30:13.400
balance to have, isn't it. But then imagining yourself feeling relaxed,

358
00:30:14.039 --> 00:30:16.519
what else can it really do but cause you to

359
00:30:16.519 --> 00:30:21.039
feel relaxed? Is that would be weird? Otherwise, wouldn't it.

360
00:30:21.079 --> 00:30:24.079
Imagine sitting on the edge of the bed all scrunched up,

361
00:30:24.160 --> 00:30:29.160
your jaw tents, your shoulders tense, like, yeah, I'm really relaxed.

362
00:30:29.200 --> 00:30:34.559
Now I can imagine myself feeling relaxed. That doesn't work,

363
00:30:34.599 --> 00:30:40.839
does it. So when you imagine yourself on stage with

364
00:30:40.960 --> 00:30:46.640
all the different parts of your body, just loose your eyes,

365
00:30:47.640 --> 00:30:56.240
just calm your face, peaceful your jaw, I mean, the

366
00:30:56.319 --> 00:30:58.240
only thing really is going to happen with your mouth

367
00:30:58.279 --> 00:31:03.240
and your jaw. It's probably smiling because you're enjoying yourself.

368
00:31:08.920 --> 00:31:14.640
And also you'll be noticing how other people are enjoying themselves.

369
00:31:21.599 --> 00:31:23.680
And there's a sense I don't know about you, but

370
00:31:23.720 --> 00:31:27.920
there's a sense of when you imagine that, you imagine

371
00:31:28.599 --> 00:31:38.480
performing on that occasion, and when you realize how relaxed

372
00:31:38.759 --> 00:31:44.880
you are as you imagine it, and then you realize

373
00:31:44.920 --> 00:31:49.920
how relaxed do you feel imagining how relaxed you will

374
00:31:49.960 --> 00:32:01.000
be on that occasion when you're performing, And imagine on

375
00:32:01.119 --> 00:32:05.160
that night or that day when you're about to perform,

376
00:32:05.519 --> 00:32:09.640
you could remember how relaxed you were back now when

377
00:32:09.680 --> 00:32:17.160
you were thinking about performing or about to go on stage.

378
00:32:19.400 --> 00:32:21.559
And although it may be a bit of adrenaline there,

379
00:32:22.000 --> 00:32:25.960
it's a different type. It's like a relaxed adrenaline. It's

380
00:32:26.039 --> 00:32:32.960
almost ready to get going. You see it's a car.

381
00:32:34.759 --> 00:32:36.519
You know these races. I don't really watch them, but

382
00:32:36.559 --> 00:32:39.359
I've seen them. How have you seen them? If you

383
00:32:39.359 --> 00:32:41.720
don't watch them, I mean I've seen it, but I

384
00:32:41.720 --> 00:32:44.960
don't like follow them so much. But you see these

385
00:32:45.359 --> 00:32:48.839
racing cars and they're ready to take off. I mean

386
00:32:48.839 --> 00:32:54.079
they go from zero to sixty in like seconds. They're

387
00:32:54.119 --> 00:33:00.480
really fast. But they're not holding the the the what's

388
00:33:00.519 --> 00:33:03.359
practically are in their face something, but they're not holding

389
00:33:03.400 --> 00:33:06.920
them really like ah, and the cars not like oh, really,

390
00:33:07.400 --> 00:33:16.640
everything's relaxed. Everyone's relaxed. The same with tennants. You see

391
00:33:16.640 --> 00:33:20.279
people a ready and they look relaxed at the beginning

392
00:33:20.319 --> 00:33:22.920
of the game when it comes to serving. When it

393
00:33:23.000 --> 00:33:28.160
comes to that, you see people playing snooker, they look relaxed.

394
00:33:30.720 --> 00:33:35.480
People at the beginning of a football game. Even people

395
00:33:35.519 --> 00:33:40.759
in boxing, quite often they look fairly relaxed, even though

396
00:33:40.799 --> 00:33:43.799
they're about to punch each other. There's a degree of

397
00:33:43.920 --> 00:33:48.160
like they've done everything that needs to be done. I've

398
00:33:48.200 --> 00:33:50.880
heard a lot of boxer say this, that there's no

399
00:33:51.079 --> 00:33:54.519
nerves on the night because they've done all the work

400
00:33:54.559 --> 00:33:59.359
in the gym. This is now time to just have fun.

401
00:34:03.200 --> 00:34:10.000
So they've done the rehearsing, they've done they're preparing, the

402
00:34:10.079 --> 00:34:15.760
mental preparation, the imagining the outcome being really good, positive,

403
00:34:16.360 --> 00:34:22.920
going really well. You've imagined that. You get to that

404
00:34:23.079 --> 00:34:30.440
time and you just get on stage and everything goes

405
00:34:30.719 --> 00:34:35.000
really nice. There's no reason for it not to. It

406
00:34:35.039 --> 00:34:39.320
really is. Everything goes nice. You do what you need

407
00:34:39.400 --> 00:34:43.679
to do, you do what you want to do, you

408
00:34:43.760 --> 00:34:47.800
do what you're there to do, you do what you've

409
00:34:47.840 --> 00:34:57.280
done before, and it's a groove. It just there's a

410
00:34:57.320 --> 00:35:02.000
groove that you fit into where it doesn't take really

411
00:35:02.119 --> 00:35:09.360
much thought, just need to be there. It's almost like

412
00:35:09.480 --> 00:35:11.960
you if you're in a band, you're all on the

413
00:35:11.960 --> 00:35:17.360
same coach, you're all going traveling to the same destination together.

414
00:35:20.639 --> 00:35:24.639
You're just sitting in different seats, but you're still going together.

415
00:35:24.679 --> 00:35:35.239
You're still traveling together. So going back to rehearsing, feeling

416
00:35:35.280 --> 00:35:41.719
relaxed in your face, your jaw, your neck, your shoulders,

417
00:35:42.559 --> 00:35:51.960
your arms, your fingers, your legs, your feet, your back,

418
00:35:52.719 --> 00:35:59.440
your chest, and your stomach, your throat, your mouth, and

419
00:36:00.000 --> 00:36:05.679
notice that if you imagine feeling that way and looking

420
00:36:05.840 --> 00:36:18.159
forward to that event that's coming up, imagine how a

421
00:36:18.199 --> 00:36:21.519
relaxed you're going to be when you're on that stage,

422
00:36:25.039 --> 00:36:28.519
enjoying yourself, because that's the ultimate thing, isn't it. You

423
00:36:28.559 --> 00:36:33.119
get to enjoy yourself. You get to have fun, which

424
00:36:33.159 --> 00:36:37.159
is I would argue the main reason to do it,

425
00:36:38.400 --> 00:36:44.480
to have fun. And I know that sometimes I've got

426
00:36:44.480 --> 00:36:46.559
a tendensee. In the past, I used to clench my

427
00:36:46.679 --> 00:36:53.519
jaw quite a bit, and sometimes you've got to just

428
00:36:53.599 --> 00:37:00.119
remember because when you're smiling, when you're feeling good, when

429
00:37:00.159 --> 00:37:06.880
you're thinking of something funny, it relaxes a jaw or

430
00:37:07.639 --> 00:37:11.039
there's a different type of tension. Like you're smiling, it's

431
00:37:11.079 --> 00:37:20.440
a different feeling and it loosens the jaw. It's almost

432
00:37:20.519 --> 00:37:27.840
like the antidote attention. And there was the old thing,

433
00:37:27.960 --> 00:37:31.440
wasn't it Like, if you want to relax on stage,

434
00:37:31.480 --> 00:37:36.360
imagine the audience is naked. Now, As I said when

435
00:37:36.400 --> 00:37:40.480
I first started on stage, I was twenty. Imagining a

436
00:37:40.559 --> 00:37:42.960
naked audience was not going to make me feel relaxed.

437
00:37:43.599 --> 00:37:50.519
I was going to do the opposite. But you can

438
00:37:54.119 --> 00:37:59.559
see something that's funny. Maybe notice something that's funny. Maybe

439
00:37:59.639 --> 00:38:04.880
notice certain mistake that one of your band members, if

440
00:38:04.920 --> 00:38:07.360
you're in a band, and notice something that they've done

441
00:38:07.360 --> 00:38:11.400
that has made you giggle a little bit inside, not

442
00:38:11.559 --> 00:38:17.920
like full on laughing, but just like ah. Or maybe

443
00:38:17.960 --> 00:38:22.719
you can even see the funny side of actually the

444
00:38:22.840 --> 00:38:27.320
idea that you were nervous about even doing this. Why

445
00:38:27.360 --> 00:38:30.119
would you be stressed over doing this when you enjoy

446
00:38:30.239 --> 00:38:34.960
doing it? You know, maybe saved attention for doing things

447
00:38:34.960 --> 00:38:38.400
you don't like doing. If you have to have that,

448
00:38:40.159 --> 00:38:42.440
I mean I would argue maybe you not have it

449
00:38:42.480 --> 00:38:55.480
then either. Yeah, that's a weird concept. Isn't it feel

450
00:38:55.519 --> 00:38:57.039
more relaxed generally?

451
00:39:03.719 --> 00:39:03.800
So?

452
00:39:03.840 --> 00:39:07.440
I guess there's lots of different things you could do

453
00:39:08.199 --> 00:39:16.079
to help you to change how you feel. One thing

454
00:39:16.199 --> 00:39:19.760
you could do is actually see if you play an

455
00:39:19.800 --> 00:39:27.440
instrument Maria plays the drums. What you can do is

456
00:39:29.239 --> 00:39:32.719
or if you sing even you can focus on different

457
00:39:32.760 --> 00:39:37.840
parts of your body while you play that instrument. And

458
00:39:37.880 --> 00:39:40.559
I want to think of the as your voice as

459
00:39:40.559 --> 00:39:45.800
an instrument as well. So or in some ways it's

460
00:39:45.840 --> 00:39:52.320
even easier if you've got movement, because when you move,

461
00:39:52.920 --> 00:39:58.960
if you think about tai chi or chigong, a lot

462
00:39:59.000 --> 00:40:04.039
of it is about movement and the energy. There's a

463
00:40:04.119 --> 00:40:13.320
real energy changes and it feels nice. So for example,

464
00:40:13.480 --> 00:40:20.000
if you're if you're holding an instrument, notice how it feels.

465
00:40:20.400 --> 00:40:22.880
You could like practice it without the instrument in your

466
00:40:22.920 --> 00:40:26.280
hands or without the drum. You can imagine there's a

467
00:40:26.360 --> 00:40:28.800
drum sticks and there's a drum in front of you,

468
00:40:29.360 --> 00:40:33.559
and just move in your arms and notice how good

469
00:40:33.599 --> 00:40:36.360
it feels in your arms, how good it feels in

470
00:40:36.400 --> 00:40:40.840
your chest and in your back, Just that movement. I'm

471
00:40:40.880 --> 00:40:44.679
doing it now and pretending on playing the drums. Did

472
00:40:44.679 --> 00:40:46.000
I ever tell you I used to actually play the

473
00:40:46.039 --> 00:40:50.920
drums in the cecredets? I did? I used to perform

474
00:40:51.679 --> 00:40:55.119
It was weird. Thousands of people because he used to

475
00:40:55.159 --> 00:40:57.400
be used to do it down the street like at

476
00:40:57.480 --> 00:41:01.199
carnivals and things like that and Trafalgar Day, and there

477
00:41:01.199 --> 00:41:05.880
will literally be thousands upon thousands of people. And the

478
00:41:05.960 --> 00:41:11.360
good thing I liked is by focusing on the drum,

479
00:41:11.679 --> 00:41:17.159
by focusing on the vibration, I found it quite relaxing,

480
00:41:22.480 --> 00:41:24.599
and also knowing that I wasn't the only one there.

481
00:41:25.480 --> 00:41:27.800
There was people like always have played the bugle as

482
00:41:27.800 --> 00:41:34.360
well at some point, and it wasn't just me. There

483
00:41:34.400 --> 00:41:37.320
was other people and there's other secredets, so there was

484
00:41:37.400 --> 00:41:44.960
what twenty of us maybe more, or marching, so I

485
00:41:45.000 --> 00:41:49.719
wasn't alone doing it. But even if I had been alone,

486
00:41:50.559 --> 00:41:54.519
if I'm marching, if I'm in a situation where there's

487
00:41:54.519 --> 00:41:57.320
other people about, you're not on your own. Even if

488
00:41:57.320 --> 00:42:04.440
you're on stage in an arena and you've got ten

489
00:42:04.960 --> 00:42:08.039
twenty thousand people watching you, you're not alone because it's

490
00:42:08.039 --> 00:42:14.199
twenty thousand people there and you don't really need to

491
00:42:14.239 --> 00:42:22.400
worry about messing up because they're there. They're already there,

492
00:42:25.639 --> 00:42:27.400
and they're there for a reason because they want to

493
00:42:27.440 --> 00:42:30.320
have fun, they want to enjoy themselves, and they're going

494
00:42:30.360 --> 00:42:36.320
to feel that sense of pleasure from you when you're

495
00:42:36.320 --> 00:42:42.159
on stage, because that will radiate from you, and you'll

496
00:42:42.159 --> 00:42:46.079
also get those good vibes from the audience towards you.

497
00:42:46.760 --> 00:42:51.679
So it's like positivity coming in, positivity going out. It's

498
00:42:51.719 --> 00:42:58.719
like the endless stream of calm. And I want to

499
00:42:58.760 --> 00:43:04.639
go on stage now. It feels quite nice. Oh and

500
00:43:04.679 --> 00:43:08.519
the good thing about imagining, A good thing about rehearsing

501
00:43:08.840 --> 00:43:19.199
in your mind is every performance is great. It can

502
00:43:19.280 --> 00:43:24.719
be as great as you want it to be, which

503
00:43:24.760 --> 00:43:30.320
I think is pretty cool. It can be as groovy

504
00:43:30.960 --> 00:43:36.280
as you wish, You can be as talented as you want.

505
00:43:39.119 --> 00:43:48.119
Everything can go perfectly, but most of all, you can

506
00:43:48.239 --> 00:43:56.440
enjoy it. I really enjoy the whole event, including the

507
00:43:56.480 --> 00:44:03.880
build up, because instead of I mean, if you change

508
00:44:04.039 --> 00:44:09.119
dreading something to looking forward to it with excitement, optimism

509
00:44:09.199 --> 00:44:13.320
and actually feeling really good, I know which one i'd choose.

510
00:44:15.199 --> 00:44:20.719
I don't think the you know, dreading something is a

511
00:44:20.800 --> 00:44:29.679
good place to be, really looking forward to something positively

512
00:44:30.239 --> 00:44:34.320
and realizing that you're doing what you can already do. Now.

513
00:44:37.760 --> 00:44:40.239
You know, if you play the drums and you get

514
00:44:40.239 --> 00:44:42.679
on stage and they suddenly say to you, oh, by

515
00:44:42.840 --> 00:44:47.239
the way, can you play the can you play the

516
00:44:47.320 --> 00:44:54.159
violin instead, then yeah, I mean, if you don't play

517
00:44:54.159 --> 00:44:57.320
the violin, then that would be that wouldn't be a

518
00:44:57.360 --> 00:45:01.800
great situation. But that's not going to happen, is it.

519
00:45:03.760 --> 00:45:06.239
You know what you're playing, you know what you're doing

520
00:45:06.559 --> 00:45:10.559
when you get on stage. If you're listening to this

521
00:45:10.599 --> 00:45:14.760
because you've got a play coming up, just remember the words.

522
00:45:16.079 --> 00:45:17.719
If you know what you're going to say, you know

523
00:45:17.760 --> 00:45:20.599
what you're going to do. Actors help each other out,

524
00:45:20.639 --> 00:45:25.639
don't they. And it's quite weird. I noticed this I

525
00:45:25.719 --> 00:45:29.159
used to do. I used to do drama at school.

526
00:45:30.280 --> 00:45:32.480
I was I wasn't very good at it. I used

527
00:45:32.519 --> 00:45:34.880
to just play around. I didn't really take it seriously.

528
00:45:35.920 --> 00:45:44.800
But I noticed that people would They wouldn't necessarily remember

529
00:45:45.880 --> 00:45:50.320
everything they had to say until they were on stage,

530
00:45:52.480 --> 00:45:57.480
and then they got into the groove a bit like ay,

531
00:45:57.559 --> 00:46:02.480
like a CD, or like a a record, like an

532
00:46:02.480 --> 00:46:07.400
old vinyl, get into that groove like a train on

533
00:46:07.440 --> 00:46:11.079
the tracks. There's nothing to do. You just keep going

534
00:46:11.119 --> 00:46:13.480
and you're going to end up where where you want

535
00:46:13.519 --> 00:46:22.800
to end up. And I don't know, does it help

536
00:46:22.960 --> 00:46:26.559
remembering why you're doing it in the first place, Does

537
00:46:26.599 --> 00:46:31.519
it help remembering that you don't have to do anything.

538
00:46:33.440 --> 00:46:38.360
You're doing it because you want to do it, and

539
00:46:38.440 --> 00:46:42.400
you always have a choice. Always, even in the most

540
00:46:42.440 --> 00:46:47.280
extreme situations, we always have a choice. Sometimes, you know,

541
00:46:48.400 --> 00:46:51.880
it makes a lot of sense to make certain choices.

542
00:46:52.559 --> 00:46:55.440
But ultimately, if it's if it's something, do you want

543
00:46:55.480 --> 00:46:57.880
to do it or not. If you want to do it,

544
00:46:57.960 --> 00:47:03.440
do it, enjoy it, and break look forward to it.

545
00:47:03.639 --> 00:47:10.840
Nothing to lose, What is there to lose, I mean,

546
00:47:11.079 --> 00:47:14.320
you know, I'm not I mentioned earlier, like doing a

547
00:47:14.360 --> 00:47:18.679
pool on a drum set, that that probably wouldn't go

548
00:47:18.719 --> 00:47:23.360
down so well. I just remember the see caredets I

549
00:47:23.360 --> 00:47:27.360
was trying to get out of. I didn't want to

550
00:47:27.400 --> 00:47:34.320
march anymore. But it didn't work the handeme of violin. No,

551
00:47:34.440 --> 00:47:39.559
they didn't. I don't know why I said that. That

552
00:47:39.719 --> 00:47:44.000
was weird though, being in the middle of town, you know,

553
00:47:44.360 --> 00:47:46.639
playing the drums and just seeing all these people I

554
00:47:46.639 --> 00:47:52.320
went to school with. It's very weird. It it broke

555
00:47:52.480 --> 00:48:00.000
through the confidence that I didn't know. It wasn't even

556
00:47:59.760 --> 00:48:01.639
it got to the point where I just didn't care.

557
00:48:03.039 --> 00:48:05.880
I'd do it, and maybe I was to start the

558
00:48:05.880 --> 00:48:09.760
first time I ever marched through the town knowing that

559
00:48:09.800 --> 00:48:17.159
my classmates, maybe teachers, family members were going to be

560
00:48:17.280 --> 00:48:21.800
watching at the side, and it was a little bit

561
00:48:21.960 --> 00:48:30.199
or but after a little while of doing it, I

562
00:48:30.239 --> 00:48:33.480
mean within the first time, after a few minutes, so

563
00:48:33.519 --> 00:48:38.920
it's like, I don't care. It just doesn't matter, And

564
00:48:38.920 --> 00:48:42.159
they're probably in reality, they're not really looking at me anyway.

565
00:48:43.000 --> 00:48:44.800
There's all these other people that are looking at so

566
00:48:44.840 --> 00:48:48.559
the parents of the other kids will be looking at them,

567
00:48:48.719 --> 00:48:51.880
their kids, the friends of the other kids were looking

568
00:48:51.920 --> 00:48:56.840
at their kids. None of my teachers liked me anyway,

569
00:48:56.880 --> 00:49:00.880
so they probably weren't looking at meerhaps hopeing it I'll

570
00:49:00.960 --> 00:49:04.280
trip over. I don't know why I say that. I

571
00:49:04.320 --> 00:49:09.239
don't know if they would. Plus, I had these big

572
00:49:10.239 --> 00:49:13.760
drumsticks that I could defend myself with if I had to.

573
00:49:14.480 --> 00:49:18.239
So if a ninja just jumped down all dressed in

574
00:49:18.320 --> 00:49:22.000
black with a i'm gonna say, samurai sword, I could

575
00:49:22.039 --> 00:49:27.159
just fend them off with my drumsticks. That's the kind

576
00:49:27.199 --> 00:49:31.360
of things I used to think about back then. Admittedly

577
00:49:31.400 --> 00:49:33.239
I suppose I still do, because I just said it.

578
00:49:37.599 --> 00:49:46.440
Never understood why. I just wonder how drums, how they

579
00:49:46.480 --> 00:49:53.599
got to do it. How they came about probably not relevant,

580
00:49:53.599 --> 00:50:00.000
but just how it's weird, isn't it how things come

581
00:50:00.079 --> 00:50:06.000
about over time? I mean, I don't know it was

582
00:50:06.039 --> 00:50:09.760
an animal skin to start with. I suppose wasn't it.

583
00:50:09.840 --> 00:50:15.880
Maybe I don't know. Maybe they were going through a drought,

584
00:50:16.800 --> 00:50:21.719
the people were hungry. They had a cow that was hungry,

585
00:50:22.960 --> 00:50:25.159
so they just like trying to make the cow feel

586
00:50:25.199 --> 00:50:27.719
a bit better, and they patting him on the back

587
00:50:27.840 --> 00:50:31.199
or whatever because he's hungry, he's hot. You know, he's

588
00:50:31.239 --> 00:50:36.280
like collow inside, isn't it. And it's like a drum

589
00:50:36.400 --> 00:50:40.920
kind of sound. It's like, oh, this is good, and

590
00:50:41.920 --> 00:50:48.400
decides always sounds better with sticks and ended up walking

591
00:50:48.440 --> 00:50:55.119
around of a cow wrapped around his neck. I imagine

592
00:50:55.119 --> 00:50:56.960
a cow would get a bit annoyed after a while.

593
00:50:57.000 --> 00:51:04.039
But don't mess with a cow. They will get their

594
00:51:04.039 --> 00:51:12.280
own back. Allays out for revenge, spiteful, don't honestly, don't

595
00:51:12.280 --> 00:51:17.559
get on the wrong side of the cow. Tricksters and

596
00:51:17.719 --> 00:51:27.119
never forget. So this is turned weird. Like I'm moving on.

597
00:51:28.440 --> 00:51:32.000
Something you can do with the If you play an instrument,

598
00:51:32.920 --> 00:51:35.519
as in Maria plays the drums, if you play the trumpet,

599
00:51:35.639 --> 00:51:40.760
you play the guitar. Maybe you sing whatever, you can

600
00:51:40.840 --> 00:51:46.480
actually rehearse in real time, not on stage, but you

601
00:51:46.519 --> 00:51:53.760
can rehearse just like you do rehearse the instrument. And notice,

602
00:51:53.800 --> 00:52:00.400
so if you play the guitar, every time you drum

603
00:52:00.519 --> 00:52:06.880
the keys, strong the keys, strong the strings rather or

604
00:52:06.920 --> 00:52:10.960
press on the strings. It sends a signal few to relax,

605
00:52:13.440 --> 00:52:18.840
to feel confident, to be focused and to play at

606
00:52:18.840 --> 00:52:25.639
your best. But at the same time feel relaxed and

607
00:52:25.760 --> 00:52:28.719
have that focus that you need. So you're not thinking

608
00:52:28.719 --> 00:52:32.559
about anything else because nothing else is relative, nothing else

609
00:52:32.800 --> 00:52:42.719
is important in that moment, just what you're doing. And

610
00:52:42.760 --> 00:52:47.079
when it comes to the night of performing, you're already

611
00:52:47.199 --> 00:52:50.519
prepared for that. And as soon as you even look

612
00:52:50.559 --> 00:52:53.599
at the instrument that you're going to be playing, you

613
00:52:53.679 --> 00:53:02.760
feel relaxed. I'm k you sit down. If you're sitting down,

614
00:53:05.280 --> 00:53:07.920
it gets you into that zone. It's almost like you

615
00:53:08.000 --> 00:53:13.599
become part of the instrument. You become part of the guitar,

616
00:53:14.039 --> 00:53:20.119
you become part of the trumpet, or if you're dancing,

617
00:53:20.239 --> 00:53:30.039
you become part of the song of the stage. If

618
00:53:30.079 --> 00:53:33.320
you're performing, you almost like you become part of the audience.

619
00:53:34.280 --> 00:53:37.840
There's that energy all joined together and we are all

620
00:53:37.960 --> 00:53:45.119
literally joined together by energy. We're not really separate. Everyone

621
00:53:45.199 --> 00:53:49.840
listening to this is connected to me by energy. We're

622
00:53:49.840 --> 00:53:54.639
all connected together in a weird way. We're not in

623
00:53:54.679 --> 00:54:01.199
a yeah. I mean it's I just can't make of

624
00:54:01.199 --> 00:54:03.960
a movie centerpede. So let's move on from that. I'm

625
00:54:04.000 --> 00:54:10.960
just saying we're all connected in an energetic sense, and

626
00:54:11.039 --> 00:54:16.719
there's energy through voices, energy through words, and even though

627
00:54:16.840 --> 00:54:19.360
I am possibly in a completely different country to where

628
00:54:19.400 --> 00:54:23.960
you are, my words and my voice can reach you

629
00:54:27.719 --> 00:54:43.239
calm you allow you to feel relaxed and present and

630
00:54:43.320 --> 00:54:53.039
also reconnect with the joy do you have for performing,

631
00:54:57.760 --> 00:55:01.400
because there's something quite special about out performing. You know,

632
00:55:01.440 --> 00:55:07.239
there's there's a there's a buzz that I haven't done

633
00:55:07.320 --> 00:55:12.599
everything in the world, but I think a lot of

634
00:55:12.599 --> 00:55:15.800
people would agree that there's a certain buzz that comes

635
00:55:15.840 --> 00:55:19.480
from performing in front of an audience that you just

636
00:55:19.559 --> 00:55:26.119
won't get anywhere else. And of course it's going to

637
00:55:26.159 --> 00:55:28.719
be different for different people. It's also going to be

638
00:55:28.760 --> 00:55:31.079
different depending on what you do, but there's going to

639
00:55:31.119 --> 00:55:38.599
be similarities whether you're in the band, whether you're in

640
00:55:38.639 --> 00:55:46.679
a play, whether it's a carol service, whether it's even

641
00:55:46.760 --> 00:55:50.360
if it was some kind of political debate or you're

642
00:55:50.360 --> 00:55:53.239
doing a spelling bee or something like that. You're on

643
00:55:53.440 --> 00:56:00.480
stage in front of people, and there's an energy at it,

644
00:56:00.639 --> 00:56:11.800
there's an excitement about it. It can be quite moorish.

645
00:56:12.119 --> 00:56:16.800
I mean, some people never want to quit, They never

646
00:56:16.800 --> 00:56:20.320
want to stop performing. Some people performing until they're in

647
00:56:20.360 --> 00:56:23.679
their nineties if they can, because they love it so much.

648
00:56:29.320 --> 00:56:31.960
I mean, there's actors that are still performing in their

649
00:56:32.039 --> 00:56:42.519
nineties when acts arose is about one hundred and five,

650
00:56:43.960 --> 00:56:47.480
He's not, I'm sure it's not. But while they're Rolling Stones,

651
00:56:48.159 --> 00:56:51.760
they're all in their eighties, aren't they. They're still performing.

652
00:57:00.440 --> 00:57:02.360
I'm not going to say anything about the Rolling Stones.

653
00:57:02.360 --> 00:57:07.639
I'm not gonna imagine Axe or Rose fans. Dare Jason?

654
00:57:08.360 --> 00:57:10.559
I was with you until a bit about Axl Rose.

655
00:57:10.880 --> 00:57:13.519
I have been a fan of his since nineteen twenty three.

656
00:57:13.920 --> 00:57:20.280
How dare you say that he's old? Visualize so visualize it,

657
00:57:20.559 --> 00:57:32.519
you know, the visualizing imagining that performance going really well.

658
00:57:35.320 --> 00:57:37.360
It is something that you can do over and over

659
00:57:37.400 --> 00:57:43.559
and over again, rehearsing it over and over and over

660
00:57:44.280 --> 00:57:47.239
to the point where it feels it may feel like

661
00:57:47.320 --> 00:57:53.480
you've already performed. You've already done it. Like you know

662
00:57:53.599 --> 00:57:59.679
how it feels after the event, you skipped forward all

663
00:57:59.719 --> 00:58:03.440
the way to the end, and you're looking back thinking, oh,

664
00:58:03.599 --> 00:58:08.440
that was really good. I'm so pleased it went so well,

665
00:58:14.679 --> 00:58:23.440
and then you're looking forward to the next one. And

666
00:58:23.559 --> 00:58:26.960
of course there's something to be said for being prepared.

667
00:58:29.000 --> 00:58:33.840
So you can also include that in any visualizations you do.

668
00:58:34.280 --> 00:58:42.679
Being prepared for doing it, knowing what you're going to do, rehearsing,

669
00:58:43.119 --> 00:58:47.360
just being prepared. I want you to know you're prepared.

670
00:58:49.000 --> 00:58:58.119
Everything else. As I say, it's just cheese. Actually, I'm

671
00:58:58.159 --> 00:59:01.480
not sure if anyone's ever said that. What was it?

672
00:59:01.639 --> 00:59:09.119
Just chocolate? Just coffee, gravy. That's it, just gravy. That's

673
00:59:09.159 --> 00:59:11.880
what the young people used to say twenty five years ago.

674
00:59:17.360 --> 00:59:27.239
You could also prepare yourself by saying some affirmations, reminding

675
00:59:27.320 --> 00:59:36.880
yourself that you can feel calm, reminding yourself that you

676
00:59:37.000 --> 00:59:40.280
know what you're doing, and reminding yourself that there's a

677
00:59:40.320 --> 00:59:43.599
reason you're doing this and you want to do it.

678
00:59:46.079 --> 00:59:49.280
You want to be up there on stage, that's why

679
00:59:49.360 --> 00:59:56.159
you're doing it. You want to enjoy it. So an example,

680
00:59:56.519 --> 01:00:00.920
I suppose of an affirmation. I'll give you a few,

681
01:00:00.960 --> 01:00:04.639
but you can think upside your own you think up

682
01:00:04.719 --> 01:00:09.719
something that suits you personally, maybe something to do with

683
01:00:12.320 --> 01:00:21.480
your own particular performance situation. So for example, if you're

684
01:00:21.480 --> 01:00:30.519
playing the drums, you can just you know, say, my

685
01:00:30.639 --> 01:00:38.960
shoulders and my jaw feel relaxed. My shoulders and my

686
01:00:39.079 --> 01:00:47.519
jaw feel relaxed. If you're in a play, you can

687
01:00:47.599 --> 01:00:56.159
just say to yourself, I remember everything I need to remember.

688
01:01:04.960 --> 01:01:13.199
There's more general things like I embrace my performance, feeling

689
01:01:13.320 --> 01:01:27.320
calm and feeling positive. And it's another this is one

690
01:01:27.360 --> 01:01:36.559
that you can actually really focus on before and during

691
01:01:37.840 --> 01:01:41.719
the performance. So you can do this as you practice,

692
01:01:41.960 --> 01:01:48.920
also in your mind and as you practice in real life.

693
01:01:50.440 --> 01:01:58.000
Each time I play, I relax more deeply into the music.

694
01:02:04.639 --> 01:02:12.440
Each time I play, I relax more deeply into the music.

695
01:02:18.119 --> 01:02:22.920
Because ultimately, if you're in a band, or if you're

696
01:02:22.920 --> 01:02:29.480
an acquire, if you're in a play, if you're dancing, whatever,

697
01:02:30.079 --> 01:02:38.719
you become part of that The instrument becomes part of

698
01:02:38.840 --> 01:02:44.719
that performance, and you become part of the instrument. Therefore,

699
01:02:44.800 --> 01:02:50.079
you become part of the performance. If you're dancing, you

700
01:02:50.199 --> 01:03:00.360
become part of the dancing. If you're in a play,

701
01:03:01.119 --> 01:03:05.480
you're also part of that play. You become the play

702
01:03:07.159 --> 01:03:22.119
with other people. That energy from the audience makes everything

703
01:03:22.159 --> 01:03:31.719
a lot easier as well, because ultimately most audiences want

704
01:03:31.800 --> 01:03:38.400
you to do well. They've not come out with negativity.

705
01:03:38.440 --> 01:03:40.679
They're coming out because they want to have fun, they

706
01:03:40.679 --> 01:03:43.679
want to enjoy themselves, and they want to see you

707
01:03:43.840 --> 01:04:04.119
enjoy yourself. I mean, I've seen people do karaoke and

708
01:04:04.400 --> 01:04:11.000
sung so well that people in the audience are just

709
01:04:11.880 --> 01:04:14.360
it's in a pub, so no one has necessarily taken

710
01:04:14.400 --> 01:04:19.400
much notice the girl clap, but they're just like okay.

711
01:04:20.480 --> 01:04:24.960
And I've seen someone go on and didn't do didn't

712
01:04:24.960 --> 01:04:30.239
sing particularly great, but put effort in and the whole

713
01:04:30.280 --> 01:04:42.320
place goes up in cheers because they appreciate the fact

714
01:04:42.320 --> 01:04:45.960
that the person has made an effort. Or maybe it's

715
01:04:45.960 --> 01:04:51.840
a young kid that's gone on and everyone's cheering with

716
01:04:51.920 --> 01:04:57.440
the kid on and it's nice. I think that's why

717
01:04:57.519 --> 01:05:00.719
some of these talent shows like Britain's Got Talent are

718
01:05:00.719 --> 01:05:06.159
popular because I have people in their young people, elderly people,

719
01:05:06.840 --> 01:05:11.679
people have all played at or types performing some that

720
01:05:11.840 --> 01:05:17.000
maybe not want to say shouldn't perform, but maybe wouldn't

721
01:05:17.320 --> 01:05:22.039
get to perform otherwise, yet they get an opportunity to

722
01:05:22.039 --> 01:05:28.800
be on stage and a good thing about stuff like choir.

723
01:05:31.440 --> 01:05:33.679
Or when I was in a band, I wasn't particularly

724
01:05:33.760 --> 01:05:36.599
good at any of the music instruments that I played,

725
01:05:38.480 --> 01:05:40.559
but the rest of the band drowned me out. So

726
01:05:41.679 --> 01:05:48.039
even if I did above, not or I justdn't played

727
01:05:49.000 --> 01:05:56.920
a completely different tune, which happened once and it wasn't

728
01:05:56.920 --> 01:05:59.119
my fault. The two were supposed to.

729
01:05:59.079 --> 01:06:02.920
Go do do do do do do do do do

730
01:06:03.039 --> 01:06:05.320
do do do do do do do do do do

731
01:06:05.320 --> 01:06:08.320
do do do do do do do do do do

732
01:06:08.320 --> 01:06:11.000
do do do do do do do do do.

733
01:06:14.920 --> 01:06:18.679
Now, this was on a Sunday morning. It was Trafalgar Day.

734
01:06:19.079 --> 01:06:26.480
There was cic cadets from every town. There probably the

735
01:06:26.719 --> 01:06:32.800
hundreds if not more. Ciccadets all walk in the streets

736
01:06:33.119 --> 01:06:36.719
on Trafalgar Day, which is a really big like naval day.

737
01:06:39.519 --> 01:06:44.880
The night before or the evening before, I got a

738
01:06:44.920 --> 01:06:47.920
little bit distracted and I was thinking about the Duke's

739
01:06:47.960 --> 01:06:51.719
a hazard. So I was going do do do do

740
01:06:51.719 --> 01:06:55.960
do do do do do do, but no one heard it.

741
01:06:56.280 --> 01:06:58.199
The person next to me heard it. And started laughing,

742
01:06:58.239 --> 01:07:07.719
but it wasn't heard and no one cared because no

743
01:07:07.760 --> 01:07:12.840
one's really looking at me anyway. Okay, one person said,

744
01:07:12.880 --> 01:07:16.000
can you pull your trousers up please? But other than that,

745
01:07:18.880 --> 01:07:37.559
you know, so what was I talking about? Oh? Yeah,

746
01:07:37.599 --> 01:07:42.840
So the bottom line really is to look forward to

747
01:07:42.840 --> 01:07:46.679
it because you want to do it, because you enjoy

748
01:07:46.800 --> 01:07:55.719
doing it, because it's fun. And what other reason is

749
01:07:55.760 --> 01:08:12.239
there really which means anything other than feeling calm and relaxed. Yeah,

750
01:08:12.239 --> 01:08:16.439
a bit excited. You know this the adrenaline adrenalines there

751
01:08:16.840 --> 01:08:21.880
are standard when it comes to tonight, but it's a

752
01:08:21.880 --> 01:08:28.039
different type of adrenaline. It's positive adrenaline. It's a there's

753
01:08:28.119 --> 01:08:33.039
no no negativity involved or attached. That's not there at all,

754
01:08:33.119 --> 01:08:38.359
because it's it doesn't fit. There's no room, there's no

755
01:08:38.479 --> 01:08:47.680
space for it. It's not relevant, it's not required. You

756
01:08:47.760 --> 01:08:51.479
can't you can't have you can't feel relaxed and stressed

757
01:08:51.520 --> 01:08:54.279
at the same time. The two don't really go together,

758
01:08:55.279 --> 01:09:08.680
not really. Not one's really relaxed. And a good thing

759
01:09:08.760 --> 01:09:13.840
is you can also feel focused and relaxed at the

760
01:09:13.880 --> 01:09:21.960
same time, which is good. A nice focused relaxation where

761
01:09:22.000 --> 01:09:26.760
you can do and enjoy doing what you want to

762
01:09:26.800 --> 01:09:35.159
do on stage, performing doing what you know you can do,

763
01:09:35.479 --> 01:09:40.640
what you've rehearsed, what you practiced, ultimately doing what you've

764
01:09:40.760 --> 01:09:48.920
chosen to do. And when you realize you've chosen to

765
01:09:48.960 --> 01:09:57.359
do it, What possible reason is there to feel anything about? Positive? Really?

766
01:09:59.439 --> 01:10:11.119
In reality, Tea, there isn't is there? Comfort and calmness

767
01:10:12.680 --> 01:10:19.279
and a degree of excitement surely is pretty much all

768
01:10:19.279 --> 01:10:24.399
you can have now because you've chosen to do this.

769
01:10:29.159 --> 01:10:37.119
It's your choice. And if you're doing something you've chosen

770
01:10:37.199 --> 01:10:44.279
to do what it can't be anything, especially in this

771
01:10:44.359 --> 01:10:52.439
situation like this, What can it be but calm? How

772
01:10:52.479 --> 01:11:03.439
can you feel but relaxed and positive. It's not like

773
01:11:03.479 --> 01:11:05.840
you're going to get on stage and someone's going to say, now,

774
01:11:06.600 --> 01:11:10.800
build me a space rocket. Yeah. I mean if someone

775
01:11:10.840 --> 01:11:14.600
did that to me, I'd be that that would be

776
01:11:14.640 --> 01:11:18.239
a bit distressing. Mind you, I am a rocket scientist.

777
01:11:18.319 --> 01:11:20.880
That be okay for me, I'm not. I don't know

778
01:11:20.880 --> 01:11:23.319
why I said that. Why would someone ask you to

779
01:11:23.319 --> 01:11:25.920
build a space rocket? But it's not going to happen,

780
01:11:26.000 --> 01:11:30.880
is it. You know why you're there, You know why

781
01:11:30.920 --> 01:11:34.319
you're going there. And also you've got the support of

782
01:11:34.399 --> 01:11:38.399
the other people, and that does include the audience. They

783
01:11:38.479 --> 01:11:44.880
want to see you succeed. But they're not bothered. They're

784
01:11:44.920 --> 01:11:48.079
not examining you. They're not like, oh, watching every move

785
01:11:48.159 --> 01:11:52.000
you make. They're just there to have fun. They're more

786
01:11:52.039 --> 01:11:56.920
focused on their own in the feelings than what's going

787
01:11:56.960 --> 01:12:04.840
on in anyone else's mind. So I'll leave you with that.

788
01:12:06.720 --> 01:12:09.039
Let me know if it's useful or if it was

789
01:12:09.119 --> 01:12:11.279
just a bunch of rubbish. I don't know who it

790
01:12:11.359 --> 01:12:16.319
might have been, so hopefully it was a little bit

791
01:12:16.399 --> 01:12:19.760
useful for you. So thank you for listening. Remember to

792
01:12:19.800 --> 01:12:22.399
be kind to yourself, because you deserve to be happy.

793
01:12:23.560 --> 01:12:27.000
Be gentle with yourself. You do deserve to feel safe

794
01:12:28.159 --> 01:12:33.359
and good luck with your performance, feeling relaxed and confident

795
01:12:35.439 --> 01:12:41.680
because you want to, because you choose to. Lots of love.

796
01:12:44.479 --> 01:12:57.880
Bye, relax in a more deep and.

797
01:13:01.640 --> 01:13:09.039
Meaningful way, Maybe in a way that can not just

798
01:13:09.319 --> 01:13:19.439
allow you to feel calmer now and throughout the time

799
01:13:20.079 --> 01:13:28.399
we spend together here, not just relaxed at the end

800
01:13:28.520 --> 01:13:32.960
of the recording when it's finished and you can enjoy

801
01:13:33.119 --> 01:13:50.520
that sense of comfort and peace, But also I think

802
01:13:50.560 --> 01:14:01.760
it would be nice to have those feelings of relaxation

803
01:14:04.079 --> 01:14:18.319
continue for longer after the recording has ended, so that

804
01:14:18.439 --> 01:14:30.880
you can still benefit from listening to my voice, maybe

805
01:14:30.960 --> 01:14:42.359
in a few hours time, perhaps tomorrow, and then by

806
01:14:42.479 --> 01:14:50.439
listening regularly, especially if you find like some people do

807
01:14:50.800 --> 01:14:54.439
and myself as well. I sometimes I find one particular

808
01:14:54.560 --> 01:15:04.680
recording that really resonates with me, and I just listened

809
01:15:04.680 --> 01:15:09.960
to it over and over again every morning, every evening.

810
01:15:17.600 --> 01:15:22.239
There was this recording from We're going back to about

811
01:15:22.359 --> 01:15:27.359
nineteen ninety nine. It was it wasn't hypnosis, but it

812
01:15:27.439 --> 01:15:32.520
was a guided visualizations. It kind of was hypnosis really,

813
01:15:35.000 --> 01:15:40.159
and I managed to find it again and it still

814
01:15:40.239 --> 01:15:45.840
has the same effect on me, And part of it

815
01:15:46.000 --> 01:16:00.840
was the person's voice relaxed me, just felt so peaceful,

816
01:16:02.840 --> 01:16:09.399
and I'd look forward to listening to her in the

817
01:16:09.439 --> 01:16:20.119
morning and in the evening. And I knew before even

818
01:16:20.880 --> 01:16:29.319
pressing the play button that since I've done that pressed

819
01:16:29.359 --> 01:16:37.920
the play button. This was in the days of CD

820
01:16:38.119 --> 01:16:46.800
players press the play button. In fact, it might have

821
01:16:46.840 --> 01:16:51.199
even been a tape tape recorder. I'd lie down on

822
01:16:51.239 --> 01:17:03.720
the bed and then even without necessary really listening to

823
01:17:03.880 --> 01:17:17.039
her words because I had them memorized. Really, it was

824
01:17:17.079 --> 01:17:27.720
as if my body knew exactly what to do, and

825
01:17:27.880 --> 01:17:49.600
the muscles just almost went into automatic relaxation, and I

826
01:17:49.720 --> 01:18:03.680
remember my mind would slow down. Now. Now, I was

827
01:18:03.840 --> 01:18:11.119
listening to this recording in the early days of learning hypnosis,

828
01:18:13.680 --> 01:18:21.520
and long before I ever made any videos or audio

829
01:18:21.560 --> 01:18:26.319
recordings myself, because I didn't start doing that till two

830
01:18:26.359 --> 01:18:45.720
thousand and six, I knew, I knew how helpful I

831
01:18:45.760 --> 01:18:56.039
found being able to just let go, to have that

832
01:18:56.399 --> 01:19:09.039
trust in the person that I'm listening to, knowing that

833
01:19:09.119 --> 01:19:17.439
it's going to be just as relaxing, if not more so.

834
01:19:20.079 --> 01:19:27.079
Each time you hear my voice, you may feel the same.

835
01:19:33.439 --> 01:19:48.039
Some people have been listening to me for over a decade,

836
01:19:48.880 --> 01:19:53.720
maybe not solidly, obviously not twenty four hours a day,

837
01:19:54.640 --> 01:20:01.159
but maybe people come back. Some people may be listen

838
01:20:01.239 --> 01:20:17.800
every day. That's something that I do which you may

839
01:20:17.920 --> 01:20:38.880
not realize by listening, is when I record these recordings. Now,

840
01:20:39.000 --> 01:20:51.560
for example, I also am affected by the words that

841
01:20:51.680 --> 01:21:03.840
I say. So if I set you focus on your feet,

842
01:21:06.359 --> 01:21:14.119
notice your feet relaxing, I will be focusing on my feet.

843
01:21:19.000 --> 01:21:36.399
I will be noticing my feet relaxing. If I said

844
01:21:36.520 --> 01:21:44.199
focus on your hands and maybe notice the difference between

845
01:21:44.239 --> 01:21:55.079
each hand, Perhaps notice the air in the room, the

846
01:21:55.239 --> 01:21:59.840
temperature of the room. On the backs of your hands,

847
01:22:07.680 --> 01:22:11.560
you may start to notice what almost feels like a

848
01:22:11.680 --> 01:22:19.760
very light breeze, even though there may not be any

849
01:22:20.159 --> 01:22:25.079
type of breeze at all where you are right now.

850
01:22:33.239 --> 01:22:43.880
And as you become aware of your hands, I'm also

851
01:22:44.199 --> 01:23:12.399
aware of how relaxed my hands are feeling now and

852
01:23:12.560 --> 01:23:19.479
when it comes to potentially drifting off to sleep, which

853
01:23:19.560 --> 01:23:33.680
may be the reason you're listening, I also feel drowsy

854
01:23:35.960 --> 01:23:49.399
when I make these recordings. I also notice my mind drifting.

855
01:23:57.319 --> 01:24:09.920
In fact, at times I've actually fallen asleep without even noticing,

856
01:24:14.760 --> 01:24:24.199
and then I carry on talking. And it's only when

857
01:24:24.199 --> 01:24:33.319
I listen back to do the editing I hear snoring

858
01:24:35.239 --> 01:24:42.520
and I think I don't remember snoring. I remember talking.

859
01:24:45.159 --> 01:24:52.600
There's snoring. Was a pick turned up. That's why I

860
01:24:52.640 --> 01:25:00.760
sound like when I snore, I get real, get into

861
01:25:00.840 --> 01:25:20.239
a whole experience. I don't know how you feel. How

862
01:25:20.319 --> 01:25:30.520
relaxed do you feel in your feet, how relaxed you

863
01:25:30.760 --> 01:25:52.000
feel in your hands. I have noticed more and more

864
01:25:57.920 --> 01:26:10.640
that the more relaxed, deeper level of comfort you feel

865
01:26:14.279 --> 01:26:30.439
the easier your breathing becomes. It's almost like that additional

866
01:26:33.600 --> 01:26:54.560
muscle relaxation. So this allows you to breathe easier without

867
01:26:56.039 --> 01:27:23.600
necessarily focusing on your breath, however, being able to notice

868
01:27:27.399 --> 01:27:57.159
the ease in which you breathe so naturally, you breathe

869
01:27:57.680 --> 01:28:41.359
so very easily and smoothly. Whenever I imagine my breathing improving

870
01:28:47.079 --> 01:28:59.880
when I've got my eyes closed, I tend to visual

871
01:29:00.039 --> 01:29:16.600
eyes a beautiful field with trees and flowers producing all

872
01:29:16.840 --> 01:29:50.439
that life giving oxygen. And it feels nice too, if

873
01:29:50.560 --> 01:30:21.239
nothing else, just taking some time away from everything, enjoying

874
01:30:27.520 --> 01:31:18.720
that feeling of peace, serenity with a joyful heart. Time

875
01:31:19.159 --> 01:31:49.840
seems to just drip by so very slowly, relaxed, so

876
01:31:50.439 --> 01:32:29.880
deeply peaceful, completely unattached to any thoughts whatsoever in this moment,

877
01:32:46.520 --> 01:33:42.399
completely free, noticing that your mind has slowed down. Slowed

878
01:33:42.760 --> 01:34:29.119
down because nothing really requires your attention. You can enjoy

879
01:34:33.760 --> 01:34:45.840
the physical sensations of allowing the stress to drip out

880
01:34:45.880 --> 01:35:05.359
of your body, to appear out of every part of

881
01:35:05.560 --> 01:35:30.119
your body, and being released from your brain. Longte your

882
01:35:30.239 --> 01:36:21.399
mind slowly but surely, the muscles in you les relax

883
01:36:26.399 --> 01:37:16.600
res rex, so very deep, relax so deeply, and the feelings,

884
01:37:19.199 --> 01:37:44.079
the pleasant feelings in your arms and shoulders, deepening each

885
01:37:44.479 --> 01:38:24.239
part of your body further and deeper and deeper, noticine,

886
01:38:25.800 --> 01:38:52.359
the feedings in the back of your neck, the feelings

887
01:38:52.520 --> 01:39:41.520
in your wrists, muscles, in front of your body, I

888
01:39:41.560 --> 01:40:25.399
will say, feeling peaceful, deep, there's a sense of pace

889
01:40:29.880 --> 01:41:09.840
spreads through your very cool. Even when you focus on

890
01:41:09.880 --> 01:42:29.720
your mind. Her mind becomes ben slower, even deeper, relaxing,

891
01:42:32.920 --> 01:43:39.520
so very slow, stomach peace full in your stomach, hold back. Notice,

892
01:43:49.800 --> 01:44:08.279
Notice how relaxed you now feel in the hole of

893
01:44:08.399 --> 01:44:41.079
your back. In a spy from your brain all the

894
01:44:41.159 --> 01:44:49.840
way down the middle of your back, sending and receiving

895
01:44:52.239 --> 01:45:24.159
millions of messages every day, deep comfort, increasing deeply relaxed,

896
01:45:54.479 --> 01:46:30.680
nis relax spreading those signals down your spine or cord

897
01:46:33.680 --> 01:46:52.560
into air, every part of your body, your shins and

898
01:46:52.680 --> 01:47:43.279
your calf, muscles, m your elbows, feelings of peace and

899
01:47:43.439 --> 01:48:01.520
tranquility spreading through your body, tips of your toes, to

900
01:48:01.600 --> 01:48:13.079
your eyes, your fingers, all the way till you know

901
01:48:13.239 --> 01:49:22.199
about letting her, reating her pace to drift him mind

902
01:49:26.720 --> 01:49:50.199
just wandering away, happy to let go, let go completely,

903
01:49:52.720 --> 01:50:50.720
Let go, said tranquil, the whole body enjoying a sensor

904
01:51:15.399 --> 01:51:16.119
listening that.

905
01:51:19.800 --> 01:53:39.159
He norey.

906
01:53:04.920 --> 01:53:47.800
Enjoy the space, this space of peace and safety, surery

907
01:53:55.319 --> 01:55:49.319
relaxed us d letting go. Maybe we can just focus

908
01:55:49.720 --> 01:55:58.439
on the different parts of your body, just to notice

909
01:56:24.479 --> 01:57:27.600
you foolhead and your eyes so loose, noticing a sense

910
01:57:27.680 --> 01:59:35.680
of complete freedom, absolute freedom da day he's energy paste

911
01:59:36.199 --> 01:59:43.239
to breeze so much ease ye.

912
02:00:24.800 --> 02:00:25.079
Loose.

913
02:00:46.399 --> 02:00:57.920
You may have or may not have noticed your mind

914
02:00:58.680 --> 02:01:59.760
drifted peaceful more men, even more deeply in the direction

915
02:02:05.239 --> 02:03:35.720
dital blissful pace, blissphul pace, direft te to to pace

916
02:04:00.439 --> 02:04:56.600
colm so calm, let him go, peace of mind, re

917
02:05:01.640 --> 02:06:00.800
body so relaxed, so relaxed. A body feels lost in visible,

918
02:06:15.960 --> 02:07:18.119
so the very relaxed, paceful, so paceful, re leo so basic.

919
02:07:36.439 --> 02:07:42.640
And you could start to notice that you are feeling

920
02:07:43.079 --> 02:07:54.279
more relaxed, even though I've not purposely focused your mind

921
02:07:55.239 --> 02:08:02.800
upon that sense of physical comfort that is growing within

922
02:08:02.920 --> 02:08:12.039
you throughout your body, and your mind starts to slow down.

923
02:08:17.000 --> 02:08:24.159
And that could be almost in recognition of I guess

924
02:08:24.600 --> 02:08:37.079
my speech not being particularly fast, and things just generally

925
02:08:38.760 --> 02:08:49.800
feel calmer. Just by listening to my voice, you give

926
02:08:49.840 --> 02:08:56.760
yourself an opportunity to take a break from the day,

927
02:08:58.920 --> 02:09:06.399
take a break from your life as it is, and

928
02:09:06.560 --> 02:09:14.279
to give yourself a rest, giving yourself permission to take

929
02:09:14.399 --> 02:09:19.920
some time off and to allow your body to relax

930
02:09:21.640 --> 02:09:29.560
and allow your mind to slow down, which in turn

931
02:09:32.199 --> 02:09:37.199
releases the tension and it stresses that you had in

932
02:09:37.319 --> 02:09:47.119
your body. It's almost as if the parts of your

933
02:09:47.159 --> 02:09:59.199
body just open up, allowing the negativity out. And at

934
02:09:59.239 --> 02:10:07.479
the same time, I'm replacing that negativity with positive healing energy,

935
02:10:10.600 --> 02:10:15.159
which then fills your body up and your mind to

936
02:10:16.840 --> 02:10:34.960
also starts to appreciate those feelings of increasing confidence and

937
02:10:35.159 --> 02:10:52.399
almost uplifting feeling positive healing an energy that spreads through

938
02:10:52.479 --> 02:11:03.119
your body like a wave of comfort. And all this

939
02:11:03.479 --> 02:11:15.520
comes from just allowing yourself a few minutes, maybe half

940
02:11:15.560 --> 02:11:19.399
an hour, however long you want it to be, to

941
02:11:19.760 --> 02:11:33.560
just rest and allow your mind and your body to

942
02:11:33.680 --> 02:11:50.279
almost reset itself to the settings of comfort and relaxation, calmness,

943
02:11:54.600 --> 02:12:03.920
which allows more room for feelings of pleasure and happiness

944
02:12:07.960 --> 02:12:16.800
to move around your body and into your mind, almost

945
02:12:17.600 --> 02:12:22.159
as if your mind and your body are sinking together,

946
02:12:26.439 --> 02:12:36.159
almost mirroring each other with that growing positivity and calmness,

947
02:12:41.199 --> 02:12:48.640
and it feels nice, really does feel nice to know

948
02:12:48.920 --> 02:12:57.800
that you are the one that has allowed yourself to

949
02:12:58.079 --> 02:13:07.159
feel more comfort and to experience.

950
02:13:08.880 --> 02:13:10.000
More of this.

951
02:13:11.800 --> 02:13:26.960
Deep relaxation spreading throughout your body. And as I focus

952
02:13:28.520 --> 02:13:34.279
on each part of your body, you can notice that

953
02:13:34.479 --> 02:13:49.000
that part becomes even more relaxed just by focusing on it.

954
02:13:51.560 --> 02:14:01.199
It becomes even more calm and comfortable just by focusing.

955
02:14:05.239 --> 02:14:11.000
And as I move down your body, starting at your head,

956
02:14:13.720 --> 02:14:19.000
the parts that you have already focused on will continue

957
02:14:20.399 --> 02:14:27.479
to relax deeply, and those parts that have not yet

958
02:14:27.680 --> 02:14:40.560
focused on or just automatically release any remain intention in

959
02:14:40.720 --> 02:14:55.039
anticipation of even more comfort about to come now, and

960
02:14:55.279 --> 02:15:02.439
start by focusing on your forehead. Just being aware of

961
02:15:02.720 --> 02:15:12.800
the feelings of your forehead and any background sounds like

962
02:15:13.000 --> 02:15:18.079
mister Herbert the pigeon can just allow you to feel

963
02:15:18.239 --> 02:15:28.199
even more relaxed. Just means you're in the moment. This

964
02:15:28.399 --> 02:15:33.520
isn't this isn't a sterile environment. This is the world.

965
02:15:37.000 --> 02:15:43.039
I live in the countryside, so there's lots of nature

966
02:15:43.560 --> 02:15:54.039
sounds around. So as you focus on your forehead, just

967
02:15:54.319 --> 02:16:02.079
notice how it becomes even more relaxed as you focus

968
02:16:04.399 --> 02:16:08.880
only on my voice and that part of your body.

969
02:16:14.039 --> 02:16:22.359
Moving down to your eyes, focusing on your eyes, noticing

970
02:16:24.800 --> 02:16:34.520
how your eyelids feel so heavy yet so light at

971
02:16:34.559 --> 02:16:41.040
the same time, and all the muscles around your eyes

972
02:16:41.280 --> 02:16:55.680
relaxing completely. Moving your focus down to your mouth, your lips,

973
02:16:56.159 --> 02:17:02.799
your tongue, your teeth, and your guns, the whole of

974
02:17:02.959 --> 02:17:17.719
your mouth relaxing, calm at least, as you focus now

975
02:17:18.559 --> 02:17:25.639
on your jaw, not just the parts of your jawney,

976
02:17:25.799 --> 02:17:30.200
your mouth, and your chin, but all the way up

977
02:17:30.959 --> 02:17:37.040
the size of your face to your ears, the hole

978
02:17:37.719 --> 02:18:04.719
of your jaw, feeding more relaxed and calm. Focusing on

979
02:18:04.920 --> 02:18:10.319
your neck, the front of your neck and your throat

980
02:18:12.559 --> 02:18:23.280
relaxing and loose and calm. The sides of your neck,

981
02:18:25.360 --> 02:18:32.280
the right and left side of your neck relax and

982
02:18:33.799 --> 02:18:47.479
loose and calm. And now the back of your neck,

983
02:18:50.760 --> 02:19:00.760
focusing on the back of your neck, letting oh of

984
02:19:00.959 --> 02:19:07.840
any tension that may have been there before, and enjoying

985
02:19:08.239 --> 02:19:21.120
that sense of increasing comfort and release thing you can

986
02:19:21.280 --> 02:19:32.399
experience in the back of your neck. Moving down your

987
02:19:32.520 --> 02:19:39.840
back and moving either side of your spine right from

988
02:19:39.879 --> 02:19:45.239
the top of your back all the way down to

989
02:19:45.360 --> 02:19:57.600
the bottom of your back, down to your lower back.

990
02:20:02.840 --> 02:20:09.959
As you move up and down your spine, you can

991
02:20:10.159 --> 02:20:18.360
feel the muscles either side of your spine relaxing even more.

992
02:20:25.879 --> 02:20:32.600
And as those muscles relax, that sense of comfort starts

993
02:20:32.719 --> 02:20:42.799
to spread outwards from your spine into both sides of

994
02:20:42.920 --> 02:20:49.920
your back, the top of your back, the middle, and

995
02:20:50.040 --> 02:20:59.520
your lower back. And as you scan gently and slowly

996
02:21:00.760 --> 02:21:06.040
up and down your back, there's the muscles in the

997
02:21:06.159 --> 02:21:16.000
top of your back relax and become looser. The muscles

998
02:21:16.159 --> 02:21:21.760
in the middle of your back also seem to just

999
02:21:22.239 --> 02:21:36.719
almost divide from each other, separating and almost melting, and

1000
02:21:36.959 --> 02:21:42.959
in your lower back there seems to be an extra

1001
02:21:43.200 --> 02:21:59.639
special feeling of comfort. The spreads into your hips, down

1002
02:21:59.719 --> 02:22:07.879
your lower back, into your hips, into the area where

1003
02:22:07.879 --> 02:22:17.120
your cosix are, and into your buttocks and aise muscles

1004
02:22:17.280 --> 02:22:26.239
that spread bring your lower back into your hip area

1005
02:22:29.319 --> 02:22:45.959
start to melt, start to really let go, and even

1006
02:22:46.120 --> 02:22:53.120
nowhere about to focus on your shoulders, your back and

1007
02:22:53.280 --> 02:23:04.879
your spine will continue to let go, continue to relax

1008
02:23:08.440 --> 02:23:20.680
so calmly, and then she focus on your shoulders. You

1009
02:23:20.840 --> 02:23:40.319
may notice they're already feeding really loose, they're already feeding,

1010
02:23:45.559 --> 02:24:03.319
calm and fearing those muscles. Then move from your neck

1011
02:24:04.760 --> 02:24:23.479
into your shoulders. Feels so soft and gentle, so smooth

1012
02:24:29.719 --> 02:24:52.200
and calm, and the feeling in your shoulders seems to

1013
02:24:52.680 --> 02:25:00.120
spread deep into your shoulders, a sense of relaxation, and

1014
02:25:01.079 --> 02:25:12.559
not just traveling deeply into your muscles, but also relaxing

1015
02:25:15.440 --> 02:25:25.319
the bones and moving all the way to underneath your arms,

1016
02:25:28.159 --> 02:25:34.079
relaxing a whole area between the tops of your shoulders

1017
02:25:35.440 --> 02:25:53.159
and underneath your arms healing. You feel so relaxed and

1018
02:25:53.440 --> 02:26:09.000
comfortable in your shoulders, which sense that's deep healing message

1019
02:26:14.399 --> 02:26:26.239
into your arms. You may feel almost as if your

1020
02:26:26.600 --> 02:26:35.840
arms are not even there because they're so relaxed, so

1021
02:26:37.440 --> 02:26:51.559
deeply relaxed, so calm.

1022
02:27:06.719 --> 02:27:13.719
So this.

1023
02:27:21.280 --> 02:27:32.399
The feelings spreading all the way down your arms to elbows,

1024
02:27:36.159 --> 02:28:05.799
including your elbows. Circumfort spreads your way intoists, your forearments

1025
02:28:06.360 --> 02:28:29.920
under wrists so heavy yet at the same time sunlight

1026
02:28:33.159 --> 02:29:00.159
and gentle. Fuck it.

1027
02:29:02.479 --> 02:29:03.440
Now on.

1028
02:29:06.120 --> 02:29:30.159
Your hands, your hands.

1029
02:29:36.040 --> 02:30:05.600
So peaceful in your hands, this is sense real pace

1030
02:30:17.719 --> 02:30:33.799
just seems to feel so familiar when your hands relax deeply.

1031
02:30:43.319 --> 02:32:39.879
Else the things things your finger tips, making your attention

1032
02:32:40.639 --> 02:33:12.959
lef front. Your body so comfortable, man, you focus legs

1033
02:34:31.920 --> 02:35:27.920
like museuls in your thighs and knees. I relaxed, cough myselves,

1034
02:35:29.520 --> 02:37:46.360
just shades, composing in the fathing in your fats. Sir, peaceful,

1035
02:37:48.440 --> 02:38:47.760
circom sir, peaceful, sycom so, peaceful, sycom so peace for

1036
02:38:57.920 --> 02:39:05.360
scen peace fall.

1037
02:39:09.280 --> 02:39:09.680
Calm.

1038
02:39:17.559 --> 02:39:25.280
Allow that deep relaxation to spread your chest in your storm.

1039
02:39:30.120 --> 02:39:56.239
Rel lets you go of everything. So I'm gonna start

1040
02:39:56.360 --> 02:40:08.040
counting down now, from twenty down to one. You can

1041
02:40:08.120 --> 02:40:11.559
imagine in a way it's like just walking down some

1042
02:40:11.879 --> 02:40:17.760
steps and each step or twenty steps, and each step

1043
02:40:18.000 --> 02:40:30.799
represents a level of comfort. Each step represents a deepening

1044
02:40:32.799 --> 02:40:43.799
of that comfort, and the furvies you walk down those steps,

1045
02:40:43.920 --> 02:40:56.399
the deeper and more relaxed you feel. So starting with

1046
02:40:56.600 --> 02:46:28.920
number twenty twenty, nineteen, eighteen, seventeen, sixteenhhhh three fourhhhh four

1047
02:47:35.639 --> 02:55:47.840
too well nohhhhhh eight seven us, the six five.

1048
02:56:02.079 --> 02:59:15.600
Us, us, the.

1049
02:59:37.879 --> 03:01:34.959
Du no.

1050
03:01:39.719 --> 03:01:52.319
As you focus on your eyes, You're gonna count down

1051
03:01:52.760 --> 03:02:03.879
from taking down to one, focusing just on your eyes,

1052
03:02:07.639 --> 03:02:16.159
your eyelids, the muscles around your eyes, your eye walls themselves,

1053
03:02:17.680 --> 03:02:34.680
our whole area that makes up your eye and as

1054
03:02:34.799 --> 03:02:43.120
we count down from ten down to one, whilst focus

1055
03:02:43.280 --> 03:02:58.280
in on your eyes, you'll become twice is relaxed with

1056
03:02:58.680 --> 03:03:11.639
each number counting down that you may find the all

1057
03:03:11.760 --> 03:03:17.920
you want to do is just drift off to sleep.

1058
03:03:20.920 --> 03:03:27.520
And if that's what you want, then just allow yourself

1059
03:03:27.639 --> 03:03:42.280
to do that. Now, focusing on your eyes, I'm going

1060
03:03:42.399 --> 03:03:52.360
to begin counting down from ten down to one right now,

1061
03:04:00.799 --> 03:07:14.040
two nine eighth seven us.

1062
03:07:36.920 --> 03:08:00.520
Us five.

1063
03:09:10.920 --> 03:13:17.760
Four three, So counting down from ten to one ten

1064
03:13:19.719 --> 03:13:48.920
nine eight seven six five four three two one. And

1065
03:13:49.079 --> 03:13:52.440
maybe that was a bit too quick in order to relax.

1066
03:13:53.680 --> 03:13:57.920
Maybe it's a bit too fast for you to notice

1067
03:13:58.159 --> 03:14:06.239
the calming of your body, maybe even a little bit

1068
03:14:06.280 --> 03:14:10.399
of pressure there, Like you're counted down from ten to one.

1069
03:14:10.479 --> 03:14:13.879
Would you expect me to do? Man, expect me to

1070
03:14:13.959 --> 03:14:23.520
stick go with floppy just because you're counting down. You

1071
03:14:23.600 --> 03:14:26.879
can try it again, but this time I'll go a

1072
03:14:26.920 --> 03:14:34.319
bit slower this time, as you focus on the whole

1073
03:14:34.399 --> 03:14:40.639
of your body before we focus on your legs. Just

1074
03:14:40.920 --> 03:14:50.879
notice how your body does start to feel more relaxed

1075
03:14:55.680 --> 03:15:15.319
with every number that I count down ten nine eight

1076
03:15:20.639 --> 03:16:44.840
seven six five four three mm one and just notice

1077
03:16:45.159 --> 03:16:57.120
how how you feel, generally, how your body feels. It's

1078
03:16:57.159 --> 03:17:05.239
not necessarily even about counting down from ten to one.

1079
03:17:08.200 --> 03:17:21.639
It's that space that you have, that space between being

1080
03:17:25.200 --> 03:17:36.760
active physically or mentally to just sitting or lying down,

1081
03:17:37.440 --> 03:17:42.239
just being there, not doing anything, not saying anything, or

1082
03:17:43.079 --> 03:17:45.440
needing to think about anything.

1083
03:17:47.239 --> 03:17:50.920
So that opens up a space, you know, a bit

1084
03:17:51.000 --> 03:18:01.719
of a space, a gap. And the more I came

1085
03:18:01.879 --> 03:18:06.440
down from ten to one, the bigger that gap becomes.

1086
03:18:09.440 --> 03:18:15.840
So there's that gap of calmness, of comfort, relaxation.

1087
03:18:21.760 --> 03:18:34.120
It's a nice feeling, and it moves those stresses or

1088
03:18:34.680 --> 03:18:48.520
discomforts physically or emotionally, moves them away. Allows you.

1089
03:18:51.239 --> 03:18:51.760
To just.

1090
03:18:54.719 --> 03:19:01.159
Slow down. Someone who counted game from ten down to

1091
03:19:01.280 --> 03:19:11.360
one and notice that gap widening, the gap, And as

1092
03:19:11.399 --> 03:19:17.479
it widens, it's almost like the stress and attention falls

1093
03:19:17.799 --> 03:19:36.159
into the gap and gives you that distance, that space.

1094
03:19:38.559 --> 03:19:44.000
Now ten.

1095
03:19:48.360 --> 03:20:28.399
Nine, eight, seven, six, five.

1096
03:20:39.200 --> 03:20:39.680
Four.

1097
03:20:57.799 --> 03:21:14.799
Three two.

1098
03:21:33.079 --> 03:21:33.319
One.

1099
03:21:44.840 --> 03:21:48.959
Then how did you walk? Body feel?

1100
03:21:51.200 --> 03:21:51.360
Now?

1101
03:22:04.079 --> 03:22:16.719
Can you notice that? Do you feeling calmer, the feeling

1102
03:22:19.079 --> 03:22:46.479
more relaxed. As we now focus on your legs, just

1103
03:22:46.639 --> 03:23:08.040
your legs. We're just gonna start with focusing on your thighs,

1104
03:23:22.840 --> 03:23:27.120
of course it's not the most exciting thing to be doing,

1105
03:23:27.920 --> 03:23:34.280
because I'm sure, like most of your body is not

1106
03:23:34.399 --> 03:23:46.559
a lot going on right now. Just focusing on the

1107
03:23:46.680 --> 03:23:52.760
whole of your thighs, the tops of your thighs, the

1108
03:23:53.040 --> 03:24:00.639
sides of your thighs, the bottoms of your thighs to thighs,

1109
03:24:00.719 --> 03:24:05.639
and your inner thighs, basically the whole of your thigh

1110
03:24:05.760 --> 03:24:14.520
that leads into your hip and it goes down to

1111
03:24:14.719 --> 03:24:28.760
your knee joint. Now, this is a big area. It's

1112
03:24:28.799 --> 03:24:34.280
a very heavy area. It's very strong, probably the strongest

1113
03:24:35.280 --> 03:24:48.440
muscles in your body or in your thighs. But I

1114
03:24:48.520 --> 03:24:56.840
don't think we perhaps give enough attention to our thighs.

1115
03:25:02.760 --> 03:25:13.520
Perhaps we don't acknowledge how important our thighs are to

1116
03:25:13.719 --> 03:25:34.319
our lives, how much they actually do for us all

1117
03:25:34.440 --> 03:25:44.879
through our lives. And it may seem sound really weird,

1118
03:25:44.959 --> 03:25:53.360
but I think that all of our body parts, especially

1119
03:25:53.479 --> 03:26:02.399
our thighs, needs some TLC, a love shown, a bit

1120
03:26:02.440 --> 03:26:21.120
of acknowledgement. I thank you gratitude for our thighs do

1121
03:26:21.360 --> 03:26:31.040
for us. And I know this may sound a bit strange.

1122
03:26:33.639 --> 03:26:36.719
Maybe you think, why am I surely I should be

1123
03:26:36.799 --> 03:26:41.600
out in the garden, hugging a tree or something. Well,

1124
03:26:45.719 --> 03:26:48.000
it's hard to set a microphone up on a tree.

1125
03:26:49.040 --> 03:26:51.280
That's why I'm doing this indoors. Otherwise I wouldn't be

1126
03:26:51.319 --> 03:26:55.239
outside hugging a tree. I can't see the television from

1127
03:26:55.280 --> 03:27:05.840
the tree. If you move down to your knees gain

1128
03:27:06.159 --> 03:27:14.239
such an important part. And I think we don't necessarily

1129
03:27:15.719 --> 03:27:20.680
I want to speak for myself here. I don't necessarily

1130
03:27:20.799 --> 03:27:28.159
appreciate all that my needs do for me until I

1131
03:27:28.280 --> 03:27:31.680
have a problem with my knee. It's occasionally, if I

1132
03:27:31.680 --> 03:27:37.399
ever maybe i'll bash it, or it's aching for some reason.

1133
03:27:39.120 --> 03:27:45.319
It's then that I realize how much it does. You know,

1134
03:27:45.399 --> 03:27:51.360
the benefit of being able to use my legs without

1135
03:27:53.120 --> 03:28:00.399
any kind of physical discomfort is a beautiful thing that's

1136
03:28:00.600 --> 03:28:09.000
possibly not appreciated until it's temporarily removed. You know that's comfort.

1137
03:28:13.079 --> 03:28:17.719
But as you focus on your knees, regardless of how

1138
03:28:17.760 --> 03:28:25.280
your knees feel, you can have that sense of gratitude

1139
03:28:26.799 --> 03:28:29.399
and love to your knees for all that they do

1140
03:28:29.600 --> 03:28:42.600
for you, and you can still have that attention on

1141
03:28:42.719 --> 03:28:49.399
your thighs. Maybe notice how your thighs feel. Maybe you've

1142
03:28:49.600 --> 03:29:07.159
noticed that they are relaxing more deeply as you focus

1143
03:29:07.360 --> 03:29:12.920
now on the bottoms of your legs, your shins, and

1144
03:29:13.040 --> 03:29:19.959
your calf muscles, the bones between your knees and your feet,

1145
03:29:21.559 --> 03:29:33.040
incorporating of course your ankles so important. You know, anyone

1146
03:29:33.120 --> 03:29:37.920
that's had even like the slightest sprain of an ankle

1147
03:29:39.120 --> 03:29:45.680
knows how how much we take our ankles for granted.

1148
03:29:51.559 --> 03:29:53.559
And it's kind of strange in a way when you

1149
03:29:53.680 --> 03:29:59.239
think that. You know, logically, our wrists are a lot

1150
03:29:59.399 --> 03:30:04.239
thinner than the rest of our arms, which is okay,

1151
03:30:04.360 --> 03:30:08.239
It doesn't can't see any problem with that because we're

1152
03:30:08.319 --> 03:30:14.719
just picking stuff up by our ankles so much thinner

1153
03:30:16.000 --> 03:30:24.559
than the rest of our legs. And from a physics

1154
03:30:24.639 --> 03:30:30.360
perspective or logical even it doesn't really make sense that

1155
03:30:30.520 --> 03:30:38.280
all this weight would ultimately be resting on your ankles

1156
03:30:39.399 --> 03:30:52.799
then leading to your feet, that thin area, thin bone. Yeah,

1157
03:30:52.840 --> 03:30:58.559
it does so much great work. Supports us, supports our

1158
03:30:58.680 --> 03:31:10.440
body for a lifetime, helps us to balance, It helps

1159
03:31:10.479 --> 03:31:23.159
you to get around and be mobile. And there's the

1160
03:31:23.239 --> 03:31:31.399
calf muscles. Of course, when I was younger, I couldn't

1161
03:31:31.399 --> 03:31:34.479
see the point in calf muscles didn't seem to do

1162
03:31:34.600 --> 03:31:40.600
anything Okay, if I walked around on tiptoes, then my

1163
03:31:40.719 --> 03:31:44.840
calf muscles get some work. But of course that's not true.

1164
03:31:44.959 --> 03:31:49.520
The calf muscles are being used whenever we use our legs,

1165
03:31:55.159 --> 03:32:03.040
and your shins there to protect act. You'll lower legs

1166
03:32:07.360 --> 03:32:12.520
shaped in a way almost as a protector for the bone,

1167
03:32:20.120 --> 03:32:32.000
leading of course to your ankles and your feet. But

1168
03:32:32.120 --> 03:32:34.000
we're not going to focus on your feet. We're just

1169
03:32:34.079 --> 03:32:40.239
going to focus on the legs. And I realize that

1170
03:32:40.399 --> 03:32:44.399
now that I've mentioned your feet, you'll probably focus on

1171
03:32:44.559 --> 03:32:47.760
them anyway, So maybe I should focus on your feet

1172
03:32:47.760 --> 03:32:53.879
a little bit. You can have them in your awareness

1173
03:32:56.079 --> 03:32:59.760
the same as you have your thighs in your awareness.

1174
03:33:00.600 --> 03:33:04.440
Even though we haven't been focusing on your thighs for

1175
03:33:04.479 --> 03:33:15.479
a few minutes, I've been focusing on your ankles, there's

1176
03:33:15.520 --> 03:33:30.760
still that sensation of comfort in your thighs, and there's

1177
03:33:30.840 --> 03:33:40.079
that movement of energy because the thighs hold lots of

1178
03:33:40.120 --> 03:33:46.319
different sensations. Of course, there's the muscles, the big strong

1179
03:33:46.520 --> 03:33:58.520
muscles that we have in our thighs, but the skin

1180
03:34:00.440 --> 03:34:04.920
on the outside of the thighs, as in the outside

1181
03:34:04.959 --> 03:34:14.319
of all of our body, can be very sensitive, sensitive

1182
03:34:14.479 --> 03:34:27.479
to the touch sensitive to temperature, and inside your thighs

1183
03:34:30.000 --> 03:34:34.760
the bones, there's the muscle, there's the blood, vessels, the

1184
03:34:35.000 --> 03:34:40.479
ar trees, to all this stuff that's inside your thighs.

1185
03:34:44.799 --> 03:34:48.000
And I guess sometimes it'd be nice if you could

1186
03:34:48.000 --> 03:34:53.360
actually put your fingers inside your thighs and a message,

1187
03:34:55.760 --> 03:34:59.280
so you can message on the outside, of course, but

1188
03:34:59.360 --> 03:35:02.479
to be able to get deep into the muscles and

1189
03:35:02.600 --> 03:35:07.719
to be able to just massage inside your thighs, message

1190
03:35:07.760 --> 03:35:16.479
in the bones of your leg massage in or the veins,

1191
03:35:16.959 --> 03:35:27.360
just gently healing your thighs and you can move down

1192
03:35:29.399 --> 03:35:34.479
message and inside your knees, just message in those bones,

1193
03:35:35.479 --> 03:35:42.520
but with healing fingertips spreading that healing energy deep into

1194
03:35:42.600 --> 03:35:52.040
the choice of your knees. Of course, there's the back

1195
03:35:52.239 --> 03:35:58.479
of your you need the inside crease where your need is.

1196
03:36:00.159 --> 03:36:05.879
It's a very sensitive area, very feels very nice when

1197
03:36:05.920 --> 03:36:10.600
you stroke it. That might be because it's an area

1198
03:36:10.680 --> 03:36:15.760
that's not really touched very often. It's almost like a

1199
03:36:15.920 --> 03:36:24.719
hidden part, that crease in your legs. It's almost like

1200
03:36:24.799 --> 03:36:29.559
a part that has a sensitivity, which is a little

1201
03:36:29.559 --> 03:36:47.600
bit different. Of course, it's protected by your legs, so

1202
03:36:47.680 --> 03:36:52.719
you can imagine putting your fingers into that crease in

1203
03:36:52.840 --> 03:37:02.639
your legs, folding between your legs. You can just message

1204
03:37:02.719 --> 03:37:09.799
with your fingertips. Imagine your fingertips going inside massage in

1205
03:37:09.959 --> 03:37:19.959
the muscle tissue you can cause field the bones of

1206
03:37:20.040 --> 03:37:31.920
your knees, healing through your fingertips. And then as you

1207
03:37:32.079 --> 03:37:37.840
go down to your calf muscles, and that's the part

1208
03:37:37.879 --> 03:37:41.959
I'd like to be able to really put my fingertips

1209
03:37:42.120 --> 03:37:51.559
deep inside my calf muscles, message in every single tissue

1210
03:37:51.680 --> 03:38:02.840
of that muscle, healing every part, and then doing the

1211
03:38:03.000 --> 03:38:11.120
same for my shins massage and generally stroking the bones,

1212
03:38:12.879 --> 03:38:18.559
generally stroking them, healing in a loving way because they

1213
03:38:18.680 --> 03:38:25.040
deserve to be treated. There's the precious bones that they are,

1214
03:38:26.399 --> 03:38:29.639
because our legs are so precious as in all the

1215
03:38:29.719 --> 03:38:35.079
other parts of our body, the more precious at any

1216
03:38:35.200 --> 03:38:50.520
chore on the planet. When you start to think about

1217
03:38:53.920 --> 03:39:05.520
your legs in this way, can change your perspective. It

1218
03:39:05.680 --> 03:39:11.360
might sound a bit a bit silly to start with

1219
03:39:12.600 --> 03:39:18.920
the idea of having love for your legs, showing appreciation

1220
03:39:20.920 --> 03:39:26.559
for your thighs, wanting to be able to put your

1221
03:39:26.680 --> 03:39:34.959
hands in your thighs, massage the muscles and the bones,

1222
03:39:36.840 --> 03:39:40.920
and to get your fingers deep in there and releasing

1223
03:39:41.600 --> 03:39:52.760
all tension. Just to show how much you care about

1224
03:39:53.440 --> 03:39:57.920
your legs, how much you care for what your legs

1225
03:39:58.239 --> 03:40:07.319
do for you regularly, your knees, your calves, your ankles,

1226
03:40:11.600 --> 03:40:19.200
the strength of your ankles, considering how thin they are

1227
03:40:19.440 --> 03:40:23.200
compared to the rest of your legs, especially your thighs.

1228
03:40:27.000 --> 03:40:38.639
Yet this so strong, so flexible, absolutely amazing things. Your

1229
03:40:38.760 --> 03:40:48.360
ankles are truly a gift because of what they do

1230
03:40:48.600 --> 03:41:00.280
for you, supporting all that weight, regardless of how what

1231
03:41:00.559 --> 03:41:04.200
weight you are, even if you only eat eight stone,

1232
03:41:06.280 --> 03:41:09.559
there's still a lot of weight for these little ankles.

1233
03:41:13.200 --> 03:41:17.440
Now I'm a lot heavier than eight stone. Double down,

1234
03:41:20.920 --> 03:41:29.879
get my ankles support my body all the time, or

1235
03:41:29.959 --> 03:41:32.840
they do give off a sigh of relief when I

1236
03:41:32.959 --> 03:41:41.600
sit down. That's I've had my whole legs do my

1237
03:41:41.799 --> 03:42:08.840
feet feet also go my toes Clap're so happy. Your

1238
03:42:09.000 --> 03:42:18.280
legs really are amazing. And I know that talking about

1239
03:42:18.840 --> 03:42:24.680
talking about your legs is probably possibly among the most

1240
03:42:25.600 --> 03:42:33.120
most boring things you've ever heard anyone say. Possibly you're

1241
03:42:33.239 --> 03:42:40.079
boring or not. Everything I said is true. Your legs

1242
03:42:40.719 --> 03:43:00.760
are amazing, Your legs deserve not just respect, they deserve

1243
03:43:00.840 --> 03:43:13.280
to relax deeply. They deserve to take some time out

1244
03:43:13.840 --> 03:43:43.079
of the day to just let go completely. Legs really

1245
03:43:43.280 --> 03:43:56.079
can relax. And because the legs are so such a

1246
03:43:56.479 --> 03:44:02.000
most you know, very important part of your body. When

1247
03:44:02.040 --> 03:44:07.200
you relax relegs, the rest of your body also naturally

1248
03:44:08.159 --> 03:44:24.319
follows in that journey of comfort. I can feel it

1249
03:44:24.360 --> 03:44:32.719
in my hips. My hips feel really loose, and also

1250
03:44:32.920 --> 03:44:38.440
my lower back as well. My lower back really feels

1251
03:44:38.879 --> 03:44:42.799
it feels stretched, even though I'm just sitting in a

1252
03:44:42.959 --> 03:44:49.159
chair and there's no stretching as far as I'm aware

1253
03:44:49.200 --> 03:44:52.479
that I'm doing. It's almost as if the muscles are

1254
03:44:52.600 --> 03:44:57.239
just relaxed so much that there is a natural stretch

1255
03:44:58.719 --> 03:45:21.079
as the tension has reduced a lot. And I'm now

1256
03:45:21.200 --> 03:45:28.520
going to count down from ten down to one, and

1257
03:45:28.680 --> 03:45:57.799
you can continue to fill wonderfully relaxed ten nine, eight, seven, six, five,

1258
03:46:02.479 --> 03:46:30.520
four three two one relax. So I'm just going to

1259
03:46:30.639 --> 03:46:36.000
count down from five down to one. And as a countdown,

1260
03:46:37.280 --> 03:46:42.040
if you just focus on the numbers, just the numbers

1261
03:46:43.680 --> 03:46:52.680
counting down, and notice how you feel in this moment

1262
03:46:54.440 --> 03:46:58.840
as you hear the numbers counting down, knowing that those

1263
03:46:59.000 --> 03:47:12.040
numbers counting down represent you feeling calmer, not just in

1264
03:47:12.159 --> 03:47:20.680
your body, but also relaxing your mind. Just notice how

1265
03:47:20.760 --> 03:47:26.600
you feel there's nothing to do, there's nothing to say,

1266
03:47:27.280 --> 03:47:44.319
there's nothing to think about, starting with number five, four,

1267
03:47:53.840 --> 03:48:29.600
three two one. Now, as you notice the gradual letting

1268
03:48:29.719 --> 03:48:38.200
go of the tension in your body, you may also

1269
03:48:38.799 --> 03:48:44.239
begin to notice and be aware of how your mind

1270
03:48:45.360 --> 03:48:53.239
is starting to slow down. This is just a natural

1271
03:48:54.120 --> 03:49:00.559
thing that happens. It's not really a special person seizure.

1272
03:49:01.879 --> 03:49:07.040
It's just natural. Because is your body relaxes, your mind

1273
03:49:07.159 --> 03:49:12.920
also starts to relax. And the more your mind relaxes,

1274
03:49:13.040 --> 03:49:17.639
the more your body relaxes. It's just a continuous circle

1275
03:49:17.760 --> 03:49:28.280
of relaxation. And there is that calmness that comes from

1276
03:49:30.280 --> 03:49:36.040
relative quietness. You know, even even if there's background sounds

1277
03:49:37.440 --> 03:49:44.639
either your side, online, it's still going to be quite calm.

1278
03:49:46.319 --> 03:49:48.959
You know, you haven't got the television on, there's no

1279
03:49:49.280 --> 03:49:53.520
music in the background, unless you're listening to the recorded

1280
03:49:53.559 --> 03:50:00.959
with music. Of course, you're very likely not going to

1281
03:50:01.000 --> 03:50:04.079
be sitting in a room with other people. Of course

1282
03:50:04.159 --> 03:50:08.680
you might be, but generally it's more ideal if you

1283
03:50:08.760 --> 03:50:19.680
can do this on your own, so no distractions, and

1284
03:50:19.760 --> 03:50:34.959
when you stop thinking about stuff, relaxation automatically rises, a

1285
03:50:35.120 --> 03:50:45.760
sense of comfort starts to grow, and without trying to

1286
03:50:45.879 --> 03:50:56.799
build it up into something fantastical or something magical, this

1287
03:50:57.000 --> 03:51:06.959
is just a natural process, something that's easy to accomplish.

1288
03:51:09.760 --> 03:51:14.120
In fact, it's almost you know, the sense of relaxing

1289
03:51:14.959 --> 03:51:20.680
completely happens really when you put no effort into it.

1290
03:51:21.719 --> 03:51:27.399
It's not something that you can really force. It's something

1291
03:51:27.559 --> 03:51:38.319
that happens naturally. And part of the process of this

1292
03:51:38.600 --> 03:51:50.559
recording and others is simply two allow you to take

1293
03:51:50.639 --> 03:52:05.479
advantage of this space, this time, to just let go,

1294
03:52:08.639 --> 03:52:16.840
to just be here, to be in tune with how

1295
03:52:16.959 --> 03:52:30.319
you feel, yet with the intention of wanting to relax

1296
03:52:30.440 --> 03:52:41.799
deeply and maybe even to fall asleep, depending on what

1297
03:52:42.000 --> 03:52:48.120
it is that you wish for yourself in this moment.

1298
03:52:55.120 --> 03:53:04.479
As we know, relaxing is the majority of the process

1299
03:53:04.600 --> 03:53:08.360
of falling asleep. The actual fall and a sleep part

1300
03:53:08.639 --> 03:53:16.840
is the tiny bit at the end. The deeper relaxed

1301
03:53:17.159 --> 03:53:38.719
you become, the easier you find yourself drifting. But you

1302
03:53:38.799 --> 03:53:45.799
can also if you choose stay focused on my voice

1303
03:53:47.520 --> 03:54:19.040
and really enjoy the process. Gradually relaxing each muscle in

1304
03:54:19.200 --> 03:54:46.479
your body effortlessly and just observing the sensation of letting

1305
03:54:46.680 --> 03:55:02.280
go completely. This time, I'm going to count from six

1306
03:55:03.319 --> 03:55:15.319
down to one, and you can notice your mind calming

1307
03:55:15.639 --> 03:55:20.000
down more with each number.

1308
03:55:21.360 --> 03:55:22.559
That you hear me.

1309
03:55:22.799 --> 03:58:10.799
Say, naturally, feeling calm and slow and peaceful. Sex fivehhhhhhhhh, four, three, one,

1310
03:58:31.920 --> 03:58:41.520
being aware of how your mind to slowe write down,

1311
03:58:44.760 --> 03:59:08.159
sinking deeply into relaxation. And as you focus on your mind,

1312
03:59:08.440 --> 03:59:18.399
you may notice that there are some thoughts still there,

1313
03:59:21.000 --> 03:59:30.520
maybe some stubborn thoughts that for some reason perhaps need

1314
03:59:30.600 --> 03:59:45.799
your attention. That's what you can do is send love

1315
03:59:46.040 --> 03:59:59.680
to those thoughts. Sprinkle those thoughts with love. My little

1316
03:59:59.760 --> 04:00:03.479
Pa talks from a flower, Just sprinkle it over them,

1317
04:00:04.959 --> 04:00:12.079
petals feel good love towards those thoughts, to let those

1318
04:00:12.319 --> 04:00:18.760
thoughts know that you're not abandon the number. You just

1319
04:00:19.239 --> 04:00:29.280
need them. You require them to just calm down, slow down,

1320
04:00:31.600 --> 04:00:46.479
quiet down for now. So as you focus on those

1321
04:00:47.239 --> 04:00:52.120
remaining thoughts, as we count down this time from seven

1322
04:00:53.040 --> 04:01:01.719
down to one, with each number, just imagine sprinkling those

1323
04:01:01.959 --> 04:01:21.399
flower petals of love, kindness, gratitude over those thoughts, which

1324
04:01:21.440 --> 04:01:27.440
will allow them to just melt away and relax deeply.

1325
04:01:31.600 --> 04:01:46.000
With every number, those thoughts will become more and more relaxed.

1326
04:01:51.639 --> 04:04:23.120
Starting with number seven, six, five, four, three, one. Let

1327
04:04:23.200 --> 04:04:40.399
you now notice how relaxed you're feeling in your body.

1328
04:04:48.799 --> 04:05:02.000
We got to focus on your hands, because the more

1329
04:05:02.120 --> 04:05:09.159
relaxed your hands are, the more relaxed your body and

1330
04:05:09.440 --> 04:05:31.000
mind are. There's you focus on your hands and your fingers.

1331
04:05:36.559 --> 04:05:41.280
There's nothing needed to be done. There's no clinching of

1332
04:05:41.600 --> 04:05:45.920
fists or tents in the fingers or anything like that.

1333
04:05:53.360 --> 04:06:07.600
It's just noticing and focusing on your hands, noticing how

1334
04:06:07.719 --> 04:06:32.399
they feel. Because the more relaxed your hands feel, the

1335
04:06:32.680 --> 04:06:41.520
calmer your mind feels, and the more the comforts you

1336
04:06:41.799 --> 04:07:09.280
feel throughout your body. Jee may have already noticed you

1337
04:07:13.879 --> 04:07:44.719
mind is starting to drift. Huis him just on your

1338
04:07:44.879 --> 04:08:03.200
hands and fingers, allowing them cheap experience a real deepening

1339
04:08:04.440 --> 04:08:19.280
of that relaxation in your hands and fingers more and

1340
04:08:19.559 --> 04:08:38.719
more relaxed. With each number from eight down to one,

1341
04:08:43.760 --> 04:08:53.600
you can almost feel that healing and relaxing energy spreading

1342
04:08:54.840 --> 04:09:14.479
into your hands and fingers, becoming more relaxing with each

1343
04:09:15.000 --> 04:09:32.799
number you hear, going down eight down to one, drifting,

1344
04:09:36.479 --> 04:10:34.440
drifting again, starting with number eight seven.

1345
04:11:38.120 --> 04:12:23.319
Five three.

1346
04:13:43.120 --> 04:13:52.399
Just being here now, nothing to think about, nothing to do,

1347
04:13:54.040 --> 04:14:08.319
nothing to say. Everything just feels calmer. And this is

1348
04:14:09.440 --> 04:14:16.200
your natural state of being. This is how you just

1349
04:14:17.319 --> 04:14:23.040
normally feel when you take away all of that other

1350
04:14:23.479 --> 04:14:30.200
stuff that we add, you know, I think like stress

1351
04:14:30.360 --> 04:14:45.959
and worry in and overthinking, anxiety, tension, just generally thinking

1352
04:14:46.040 --> 04:14:52.120
about stuff. We take that away, which is what we do.

1353
04:14:52.879 --> 04:15:04.760
What we're doing now, you're left with a real sense

1354
04:15:05.399 --> 04:15:17.920
of peacefulness, which comes to you very quickly, because ultimately

1355
04:15:18.559 --> 04:15:32.159
it's just a feeling, a feeling of comfort. It's almost

1356
04:15:32.319 --> 04:15:35.920
as if you've got inside yourself and you've found a

1357
04:15:36.120 --> 04:15:50.040
special place where everything is peaceful, a place where you

1358
04:15:50.239 --> 04:16:00.760
can film relaxed and joy natural sense of comfort, a

1359
04:16:00.879 --> 04:16:09.399
place where you can be here, where you can accept

1360
04:16:09.479 --> 04:16:15.479
yourself and who you are, in the place where you're

1361
04:16:15.520 --> 04:16:25.959
not trying to please anybody else, in a place where

1362
04:16:26.079 --> 04:16:35.520
you can actually not just love yourself, but in some

1363
04:16:35.680 --> 04:16:43.319
ways more importantly, you can like yourself, appreciate.

1364
04:16:44.120 --> 04:16:45.159
Who you are.

1365
04:16:54.000 --> 04:17:00.600
That sense of gratitude he's in the air around you.

1366
04:17:08.280 --> 04:17:16.079
That's also a place where you can actually feel the

1367
04:17:16.440 --> 04:17:31.680
healing energy soaking into your body. Healing energy soaking into

1368
04:17:31.799 --> 04:17:46.040
your body. The healing energy spreads through your veins, traveling

1369
04:17:46.200 --> 04:17:58.600
to each every single part of your body, and you

1370
04:17:58.760 --> 04:18:05.719
start to realize to actually that healing energy it's not

1371
04:18:06.040 --> 04:18:13.040
just entered into your brain, it's become part of your

1372
04:18:13.159 --> 04:18:23.799
brain and the spinal fluid who is now mixed with

1373
04:18:24.079 --> 04:18:35.319
healing energy, not just allowing you to feel so much

1374
04:18:35.600 --> 04:18:50.000
more relaxed and healthy in this moment, but also you

1375
04:18:50.159 --> 04:18:57.680
start to realize that actually, what's happening now with that

1376
04:18:58.079 --> 04:19:07.239
healing relax in energy spreading through your body is actually

1377
04:19:07.680 --> 04:19:17.879
changing your life. It's actually changing the way you're going

1378
04:19:18.000 --> 04:19:24.760
to feel not just now, but tomorrow and the next day.

1379
04:19:26.680 --> 04:19:34.159
As your health improves, not just your physical health, but

1380
04:19:34.280 --> 04:19:41.719
your mental health. Things that used to bother you in

1381
04:19:41.840 --> 04:19:49.399
the past, for some reason, no longer have the effect

1382
04:19:49.920 --> 04:19:58.840
that they used to because something has changed deep within you.

1383
04:20:03.920 --> 04:20:10.319
Maybe things that used to cause you to feel anger

1384
04:20:14.159 --> 04:20:24.239
no longer have that power to control you the way

1385
04:20:24.319 --> 04:20:32.360
they seem to be able to before. As you realize

1386
04:20:33.360 --> 04:20:45.799
that you're the one who decides what affects you, You're

1387
04:20:46.319 --> 04:20:56.159
the one who decides to feel relaxed and calm when

1388
04:20:57.079 --> 04:21:12.040
you choose to enjoy noticing these natural developments of healing,

1389
04:21:14.600 --> 04:21:23.200
continuing to grow and improve your life day by day,

1390
04:21:29.079 --> 04:21:37.319
including of course your ability to relax so much easier

1391
04:21:42.280 --> 04:21:51.840
than sleeping. It's the most natural thing in the world

1392
04:21:53.319 --> 04:22:01.200
to you because for in the sleep something that you've

1393
04:22:01.399 --> 04:22:12.079
done so many times in your life, and you know

1394
04:22:12.319 --> 04:22:17.120
that you were born, as we all were, with the

1395
04:22:17.280 --> 04:22:28.280
ability to fall asleep naturally. We were born with that

1396
04:22:29.159 --> 04:22:40.719
ability to just drift off into a deep, healing sleep.

1397
04:22:46.680 --> 04:22:51.479
Even when we're kids, sometimes will fall asleep when we

1398
04:22:51.559 --> 04:22:56.120
don't even want to try to think us stay awake.

1399
04:22:57.479 --> 04:23:00.920
Maybe it's a birthday in the morning, or it's Christmas

1400
04:23:01.159 --> 04:23:04.920
or holiday or something we look forward to. We don't

1401
04:23:04.959 --> 04:23:09.600
want to go to sleep. But the more we want

1402
04:23:09.639 --> 04:23:14.799
to stay awake, the more we just start to drift.

1403
04:23:18.959 --> 04:23:23.440
And the more you fights drifting we try to stop

1404
04:23:23.520 --> 04:23:29.040
yourself and drift in asleep, the deeper and stronger that

1405
04:23:29.319 --> 04:23:40.680
drifting becomes. Because we're born not just with the need

1406
04:23:42.040 --> 04:23:50.120
to relax deeply and to naturally fall asleep, but it's

1407
04:23:50.239 --> 04:24:04.559
our birthright, it's part of our DNA, and sometimes as

1408
04:24:04.639 --> 04:24:11.280
we get older in life, perhaps at times we have forgotten.

1409
04:24:16.040 --> 04:24:32.239
Relaxing completely is not only a wonderfully pleasant experience, it's

1410
04:24:32.319 --> 04:24:50.079
also really easy. It's very, very easy to let go,

1411
04:24:52.120 --> 04:25:01.760
because that's all it is, is just deciding to let go.

1412
04:25:06.959 --> 04:25:12.959
And when you press the play button on my recordings,

1413
04:25:14.799 --> 04:25:26.000
you have given permission for my voice to relax. When

1414
04:25:26.000 --> 04:25:30.120
you press that play button, you have given me permission

1415
04:25:31.319 --> 04:25:45.040
for my words to effect. You're in a positive, only

1416
04:25:45.559 --> 04:26:05.079
a positive way, opening up your mind to useful and

1417
04:26:06.719 --> 04:26:24.319
healing suggestions that can have such an amazing effect on

1418
04:26:24.559 --> 04:26:36.600
how you feel right now, as well as those changes

1419
04:26:36.920 --> 04:26:47.040
that continue long after the recording ends, those changes within

1420
04:26:47.239 --> 04:27:00.559
you that continue to flourish and grow, transforming your life

1421
04:27:02.840 --> 04:27:14.879
in a positive, beautiful way, allowing you to move forward

1422
04:27:15.319 --> 04:27:22.040
in your life in the direction that you choose for yourself.

1423
04:27:31.159 --> 04:27:43.120
And this feeling, this feeling that you can experience a safety, comfort, calmness,

1424
04:27:50.920 --> 04:28:04.879
just feels so nice. It's such a healthy place to be,

1425
04:28:12.760 --> 04:28:26.559
and that positivity grows within you. Eat and every day

1426
04:28:29.639 --> 04:28:39.399
moving forward, you're going to find that you're more relaxed

1427
04:28:41.760 --> 04:28:54.120
physically and in your mind is more relaxed. And it's

1428
04:28:54.200 --> 04:28:59.680
not that you're thinking slower. It's just that your mind

1429
04:28:59.760 --> 04:29:11.680
will be less clogged up with unnecessary negativity because from

1430
04:29:11.799 --> 04:29:22.079
now on, your mind rejects negativity. From now on, you're

1431
04:29:22.120 --> 04:29:32.959
going to start noticing when negativity arises, and you can

1432
04:29:33.120 --> 04:29:47.079
just say stop, stop, and then negativity will turn around

1433
04:29:47.680 --> 04:30:07.079
and leave you alone. Stop and then negativity would disappear.

1434
04:30:15.200 --> 04:30:21.719
And as you notice that you feel way more relaxed

1435
04:30:23.120 --> 04:30:38.479
than you probably expected, you can now congratulate yourself because

1436
04:30:38.639 --> 04:30:44.920
you are the person that has done this. You are

1437
04:30:45.000 --> 04:30:49.719
the one that has opened your mind up to the

1438
04:30:49.879 --> 04:30:57.920
simple facts that you can feel more relaxed in your

1439
04:30:58.000 --> 04:31:08.079
body and in your mind. You've opened your mind up

1440
04:31:08.319 --> 04:31:16.360
to the birthright of being able to just fall asleep

1441
04:31:16.760 --> 04:31:32.280
easily when you choose. And that's a nice feeling. Don't

1442
04:31:32.280 --> 04:31:44.040
you think it feels nice? Doesn't it? To feel calm fall,

1443
04:31:44.079 --> 04:31:49.079
that healing energy is spreading through your body in your mind.

1444
04:31:55.559 --> 04:32:04.559
To spend time in a special place is where negativity

1445
04:32:06.040 --> 04:32:18.959
can no longer enter. Negativity is banned, it's barred, it's

1446
04:32:19.040 --> 04:32:25.680
not allowed entry. Doesn't it doesn't. This doesn't deserve to

1447
04:32:25.799 --> 04:32:34.920
be here, doesn't belong here. Negativity has no place in

1448
04:32:35.120 --> 04:32:51.639
your life, which makes room for more comfort, more healing

1449
04:32:53.799 --> 04:33:21.080
more relaxation or peace. It feels nice, doesn't it. Just

1450
04:33:24.840 --> 04:33:45.360
let go with everything. I'm gonna count down now from

1451
04:33:46.159 --> 04:33:56.560
twenty down to one. You can continue to relax if futuosh,

1452
04:33:57.000 --> 04:34:10.479
you can drift to sleep. With every number you hear

1453
04:34:10.639 --> 04:34:22.200
me say, you can fill twice as relaxed, or if

1454
04:34:22.240 --> 04:34:49.040
you choose, you can fill twice sleeping now twenty nineteen

1455
04:34:57.080 --> 04:35:57.400
eighteen seven, team sixteen fifteen four, team thirteen, twelve, eleven

1456
04:36:04.639 --> 04:36:47.520
ten nine eight seven six five.

1457
04:37:15.240 --> 04:37:15.279
On.

1458
04:37:27.680 --> 04:37:37.479
This is your time to just take a break, your

1459
04:37:37.680 --> 04:37:48.360
time to relax, to allow your mind to slow down,

1460
04:37:57.080 --> 04:38:05.159
to give yourself permission m hmm, to take a break

1461
04:38:10.119 --> 04:38:20.319
from everything. Endure the only person that can make that decision.

1462
04:38:23.200 --> 04:38:25.880
You're the only person that can actually tell your mind

1463
04:38:30.720 --> 04:38:55.000
to just relax, to just take some time off so

1464
04:38:55.159 --> 04:39:00.360
that you can focus on your body, get into with

1465
04:39:01.479 --> 04:39:17.799
how you feel physically and in the process of this

1466
04:39:18.159 --> 04:39:23.080
body scan where you focus on different parts of your body,

1467
04:39:29.520 --> 04:39:36.919
those parts that you focus on and observe. Even though

1468
04:39:37.119 --> 04:39:45.240
you're not purposely requesting for those parts of your body

1469
04:39:45.439 --> 04:39:53.919
to relax, it's kind of expected. You expect when you

1470
04:39:54.119 --> 04:40:07.200
listen to my voice to feel more relaxed naturally, because

1471
04:40:07.279 --> 04:40:17.040
when you're listening to me, your attention is focused on

1472
04:40:17.279 --> 04:40:28.799
my words, and as my words guide you to focus

1473
04:40:33.200 --> 04:40:48.080
on those parts of your body, your focus increases, which

1474
04:40:48.240 --> 04:41:04.200
actually calms your mind. And when your mind calms down,

1475
04:41:09.080 --> 04:41:31.119
your body relaxes. And when your body calms down, your

1476
04:41:31.279 --> 04:41:48.159
mind relaxes. And even though I've not really started to

1477
04:41:48.319 --> 04:42:01.000
focus on your body, you can already feel that healing

1478
04:42:01.240 --> 04:42:15.680
energy spreading through your body, pushing out stress and tension,

1479
04:42:19.880 --> 04:42:27.159
healing all the parts of your body, including your skin,

1480
04:42:28.319 --> 04:42:35.200
your bones, your blood, all of your walkings inside your body,

1481
04:42:36.639 --> 04:42:43.400
all of the muscles, all of the fat, all of everything,

1482
04:42:45.240 --> 04:42:51.439
every hair on your body is filled with that healing energy.

1483
04:42:59.439 --> 04:43:07.159
And when you're brain fills with that he and the energy,

1484
04:43:15.159 --> 04:43:39.840
the feeding of comfort relaxation increases, deeply increases in a

1485
04:43:39.919 --> 04:43:54.840
way that your mind starts to fill, perhaps spit drowsy

1486
04:44:00.159 --> 04:44:10.639
because it's not needed, and it may start to drift

1487
04:44:19.439 --> 04:44:26.080
if that's what's needed. So if you're listening to this

1488
04:44:28.159 --> 04:44:32.000
and what you need is deep relaxation, that's.

1489
04:44:31.840 --> 04:44:36.080
What you get. If what you need is.

1490
04:44:37.759 --> 04:44:44.759
To fall asleep naturally and easily, that's your mind drifts.

1491
04:44:47.279 --> 04:45:01.040
That's also, but what happened because by pressing a play

1492
04:45:01.159 --> 04:45:07.439
button on the podcast and listening to me, give permission

1493
04:45:09.479 --> 04:45:20.040
your body and your mind. In fact, you give the

1494
04:45:20.200 --> 04:45:29.080
command to your body and your mind to relax deeply

1495
04:45:33.040 --> 04:45:39.279
and to drift off to sleep, if that's what you want.

1496
04:45:42.479 --> 04:45:43.040
Or need.

1497
04:45:50.479 --> 04:45:56.240
Them. As I focus on the different parts of your body,

1498
04:46:01.200 --> 04:46:10.000
you may start to just drift. And then you come

1499
04:46:10.119 --> 04:46:15.400
back again and you hear me talking and I'm focusing

1500
04:46:15.560 --> 04:46:17.759
on a different part of your body.

1501
04:46:23.520 --> 04:46:24.159
You may.

1502
04:46:26.040 --> 04:46:35.000
Find yourself drifting, be then to realize you're drifting. Until

1503
04:46:35.040 --> 04:46:43.639
you stop drifting, you're alert again to my voice focusing

1504
04:46:44.799 --> 04:46:49.479
on a different part of your body, starts to relax,

1505
04:46:49.680 --> 04:46:59.840
see the deeper because I'm drifting. It's basically here already

1506
04:47:02.200 --> 04:47:12.040
in the sleep zone that the more you drift, the

1507
04:47:12.279 --> 04:47:22.639
longer you drift, the longer you drift. Eventually that drifting

1508
04:47:22.840 --> 04:47:34.720
continues into sleep, and that's the last you remember until

1509
04:47:34.759 --> 04:47:43.840
you wake up in your own time, when you experienced

1510
04:47:44.040 --> 04:47:51.680
the right amount of sleep. Fear because when you do

1511
04:47:53.560 --> 04:48:00.759
and if you do have a sleep, it's extreme pleasant,

1512
04:48:03.479 --> 04:48:24.799
so relaxing, so deep healing sleep. I feel so nice

1513
04:48:27.000 --> 04:48:36.040
to relax since your own body in mind as you

1514
04:48:37.159 --> 04:48:44.919
feel that heating image is spreading through you, relaxing us

1515
04:48:45.119 --> 04:49:09.520
so deeply, relax so so deeply. Start to focus on

1516
04:49:09.720 --> 04:49:41.040
your eyes, moving down, totoe down till back your shoulders

1517
04:49:48.439 --> 04:51:02.080
ah thus chest Susie, you names your ex with fate,

1518
04:51:10.880 --> 04:51:46.360
your Joe spreading cryside your body, feeling you up. Now

1519
04:51:49.799 --> 04:51:59.840
let's focus again parts of your body. Focus on this

1520
04:52:00.159 --> 04:52:10.880
time on your forehead. Now on your mouth, your lips,

1521
04:52:12.880 --> 04:52:32.000
your tongue, a whole of your mouth. Focus in on

1522
04:52:32.159 --> 04:52:42.520
your fingers. Maybe you could move your fingers a little bits.

1523
04:52:42.720 --> 04:52:58.159
You can focus on each one individually, both hands and

1524
04:52:58.279 --> 04:53:01.159
even though you should focus on both of your hands

1525
04:53:02.080 --> 04:53:12.080
now it almost seemed to just melt into one. Where

1526
04:53:12.240 --> 04:53:19.959
is your right hand? Start left hand and no words,

1527
04:53:20.119 --> 04:53:31.639
as if just mixed together. Now focusing on your knees,

1528
04:53:37.599 --> 04:54:03.639
just noticing how your knees hell now focusings like you

1529
04:54:03.759 --> 04:54:18.840
saying by fear howers just ubsad the faith a few

1530
04:54:18.959 --> 04:55:01.919
hows fa say, I'm sorry to back your back energy

1531
04:55:04.759 --> 04:57:03.000
backside echos. It's a good of sensations, Ecossa said, Now

1532
04:57:05.919 --> 04:57:30.880
you ties, but if you faint, you ties feel right

1533
04:57:31.639 --> 04:58:36.520
now ninety sent high you esire body feels noticing your

1534
04:58:36.840 --> 04:59:28.680
mind fails. Now, letting go, letting go, let'ing go everything,

1535
04:59:36.959 --> 05:00:18.479
letting go, letting go, let's go off everything thing. We're

1536
05:00:18.520 --> 05:00:22.400
going to start now, and I'd like you just, first

1537
05:00:22.400 --> 05:00:27.959
of all, just to see yourself lying down on the

1538
05:00:28.119 --> 05:00:34.080
message table, lying on your front. Your head is supported,

1539
05:00:34.479 --> 05:00:43.240
your arms are supported, and you feel comfortable and breathing

1540
05:00:43.439 --> 05:00:52.799
is really easy, and you feel you feel confident in

1541
05:00:52.959 --> 05:00:55.159
how you look as well. So there's none of that

1542
05:00:55.319 --> 05:01:02.080
issue of body problems or shyness, because I'm a professional

1543
05:01:03.240 --> 05:01:09.599
and this is a therapy session, so none of that

1544
05:01:09.759 --> 05:01:20.000
stuff matters whatsoever. This is about you. This is about

1545
05:01:20.400 --> 05:01:28.520
how you feel and how you can enjoy that sense

1546
05:01:28.599 --> 05:01:34.639
of comfort and relaxation that comes from letting go and

1547
05:01:34.840 --> 05:01:42.959
allowing my hands and my fingers to relax you by

1548
05:01:43.040 --> 05:01:51.479
a messaging your body. So I want to start off

1549
05:01:51.720 --> 05:01:56.599
just by placing my hands on the back of your head,

1550
05:01:58.040 --> 05:02:04.000
just gently. You can feel my hands feel like really

1551
05:02:04.400 --> 05:02:10.759
on you, So you can maybe feel the warmth of

1552
05:02:10.919 --> 05:02:16.479
my hands on the back of your head. With my

1553
05:02:16.560 --> 05:02:19.919
hands to the side of your head, not pressing, but

1554
05:02:20.119 --> 05:02:26.799
just holding there very gently, maybe over your ears, and

1555
05:02:26.880 --> 05:02:30.520
a little bit on your face so you can feel

1556
05:02:31.400 --> 05:02:46.400
my hands so you can become accustomed to them. And

1557
05:02:46.520 --> 05:02:48.759
now put my hands on the back of your head

1558
05:02:48.799 --> 05:02:56.000
again and gently let them slide down on to the

1559
05:02:56.080 --> 05:03:13.080
back of your neck. You can feel my hands gently

1560
05:03:13.319 --> 05:03:20.240
stroking the back of your neck to start with, just

1561
05:03:20.319 --> 05:03:24.400
so you can get used to the feeling of my

1562
05:03:24.560 --> 05:03:32.560
hands on your skin, get accustomed to realize that you're

1563
05:03:32.680 --> 05:03:42.680
safe and it's all good, it's all fine. And I'm

1564
05:03:42.680 --> 05:03:46.919
going to start gently messaging the muscles in the back

1565
05:03:46.959 --> 05:04:02.680
of your neck with both hands. And this is a

1566
05:04:02.799 --> 05:04:09.799
very trusting situation really, because our necks are so fragile

1567
05:04:11.119 --> 05:04:14.520
and to have someone have their hands around your neck

1568
05:04:15.319 --> 05:04:20.680
in that way can sometimes be problematic for people, which

1569
05:04:20.720 --> 05:04:25.040
is why massages are quite good, because it allows you

1570
05:04:25.200 --> 05:04:39.279
to relax and to get in touch with trust, to

1571
05:04:39.400 --> 05:04:51.959
feel peaceful and calm. There's a massage the sides of

1572
05:04:52.040 --> 05:04:59.880
your neck, gently moving from the bottom of your neck.

1573
05:05:01.680 --> 05:05:04.159
It would be sort of near where your shoulders start,

1574
05:05:04.240 --> 05:05:10.919
I guess, all the way up to your jaw your

1575
05:05:11.000 --> 05:05:17.479
ears kind of area the side of your neck. Of course,

1576
05:05:17.520 --> 05:05:20.040
it's a lot longer than the front of your neck,

1577
05:05:33.040 --> 05:05:40.119
and message in the back of your neck, especially that

1578
05:05:40.360 --> 05:05:49.799
area where perhaps we hold tension, and there's that area's message.

1579
05:05:50.159 --> 05:05:54.240
You can actually feel a sense of release in the

1580
05:05:54.319 --> 05:06:02.200
back of your neck and maybe you can breathe it

1581
05:06:02.319 --> 05:06:08.240
out as well. Notice how it feels. Notice how you feel.

1582
05:06:18.119 --> 05:06:21.759
They're moving down to that area between your neck and

1583
05:06:21.840 --> 05:06:31.959
your shoulders, that muscle area, starting to message that area

1584
05:06:32.040 --> 05:06:36.360
on both sides. I mean, this would be the area

1585
05:06:36.479 --> 05:06:39.040
that a lot of people would message if they were

1586
05:06:39.119 --> 05:06:44.040
going to give you, like a shoulder message. Even that's

1587
05:06:44.439 --> 05:06:47.840
not technically the shoulders, but it's all the muscles that

1588
05:06:48.040 --> 05:06:54.200
lead to the shoulders from the neck and a game

1589
05:06:54.360 --> 05:07:01.360
that can hold tension and stress and when message, sometimes

1590
05:07:01.439 --> 05:07:08.400
a nice deep message is useful, and you decide how

1591
05:07:08.639 --> 05:07:26.599
deep that message is, and just allow my knuckles just

1592
05:07:26.720 --> 05:07:30.799
to dig in to get to those muscles and to

1593
05:07:31.080 --> 05:07:41.759
realy relaxed and all the time being firm yet gentle

1594
05:07:43.200 --> 05:08:00.919
with you and just stroking down the area to your

1595
05:08:01.040 --> 05:08:12.799
actual shoulders, moving to the muscles of your shoulders and

1596
05:08:13.000 --> 05:08:17.720
maybe initially just pulling up the shoulders a little bit

1597
05:08:17.880 --> 05:08:21.159
off the table, just to give you a little bit

1598
05:08:21.200 --> 05:08:31.560
of a stretch, but very gently, and you've got the

1599
05:08:31.680 --> 05:08:35.400
muscles at the front of your shoulders, the sides of

1600
05:08:35.479 --> 05:08:46.360
the back. Again, this is a part that can really

1601
05:08:47.919 --> 05:08:51.360
take quite a bit of pressure, quite a bit of

1602
05:08:55.159 --> 05:09:02.119
needing if if you wish to really release the tension

1603
05:09:04.119 --> 05:09:10.240
to really get into those muscles, and you can let

1604
05:09:10.240 --> 05:09:16.799
your fingers in there. Make you feel really nice. Sometimes

1605
05:09:16.799 --> 05:09:23.840
it's just being stroked gently or being messaged quite strongly,

1606
05:09:27.639 --> 05:09:37.520
can all be beneficial to the reorversation with the muscles

1607
05:09:37.599 --> 05:09:50.520
in your shoulders. Now, as you move down your arms

1608
05:09:57.119 --> 05:10:00.360
were doing one arm at a time, stop to him

1609
05:10:00.400 --> 05:10:09.159
with your right arm. What I'll do is I just

1610
05:10:10.520 --> 05:10:13.720
lift your arm up, just hold it to the side

1611
05:10:13.759 --> 05:10:21.040
of you, that word still be attached, and I just

1612
05:10:21.439 --> 05:10:35.959
message the tops of your arms all the way down

1613
05:10:36.159 --> 05:11:00.639
to your forearms into your wrists, gently messaging the parts,

1614
05:11:03.159 --> 05:11:06.840
the softer part, which is the underpart of the arm,

1615
05:11:09.919 --> 05:11:13.639
which leads to the crease in your elbow, the inside.

1616
05:11:15.080 --> 05:11:29.400
It's much more sensitive skin. Sometimes just having that stroked

1617
05:11:32.520 --> 05:11:48.200
can feel really nice, pleasurable and relaxing. Now, moving down

1618
05:11:49.599 --> 05:12:01.959
to your right hand, just holding your hand in both

1619
05:12:02.040 --> 05:12:11.639
of my hands, just pressing gently on the back of

1620
05:12:11.720 --> 05:12:23.439
your hand, stretching your fingers ever slightly at the same time,

1621
05:12:25.639 --> 05:12:38.680
pressing down and massaging each finger, and then starting to

1622
05:12:38.919 --> 05:12:50.200
massage the palms of their hand, just turning the hand gently,

1623
05:12:52.000 --> 05:13:00.680
stretching it gently, and actually having your head and held.

1624
05:13:01.560 --> 05:13:08.240
It can really be an emotional experience sometimes even if

1625
05:13:08.479 --> 05:13:13.360
it is a stranger, someone you don't know very well,

1626
05:13:14.360 --> 05:13:21.479
like a massage person or a therapist. Maybe because it's intimate,

1627
05:13:29.200 --> 05:13:42.000
you can feel nice, you can feel safe. And as

1628
05:13:42.040 --> 05:13:45.040
I put that right arm back down where it was,

1629
05:13:50.959 --> 05:13:57.599
I did the same with your left arm, exactly the same,

1630
05:14:02.319 --> 05:14:07.360
massaging the muscles in your arm all the way down

1631
05:14:08.560 --> 05:14:20.880
to your wrist, stroking the inside of your arm, just

1632
05:14:21.000 --> 05:14:34.560
being gentle or as firm as you require, and then

1633
05:14:34.680 --> 05:14:51.119
massaging your left hand, stretching the fingers gently, massaging the

1634
05:14:51.400 --> 05:15:10.799
palm of your left hand. You feel so so relaxing,

1635
05:15:18.479 --> 05:15:36.240
so comforting, And I'll just rest your left arm back down.

1636
05:15:43.799 --> 05:15:50.439
Start to message your back, the biggest part of your body,

1637
05:15:55.520 --> 05:16:02.439
starting at the top, starting again where we already have been,

1638
05:16:03.200 --> 05:16:07.880
the area at the top in between your shoulders, near

1639
05:16:07.959 --> 05:16:13.119
your neck. Going back and massage in the area again,

1640
05:16:14.279 --> 05:16:28.000
but this time moving downwards, making it downward. Stroke to

1641
05:16:28.040 --> 05:16:34.520
the middle of your back, working from the outside inwards,

1642
05:16:36.159 --> 05:16:43.799
massage in that your back, but the outsides of your

1643
05:16:43.880 --> 05:17:01.840
back parts where your arms would maybe rest against almost

1644
05:17:04.000 --> 05:17:16.200
the path that connects your front to your back, and

1645
05:17:16.479 --> 05:17:25.200
just messaging down firmly but gently, as firm as you want,

1646
05:17:28.639 --> 05:17:33.040
moving down, and then moving across a little bed, moving

1647
05:17:33.080 --> 05:17:39.159
all the way down again, being very gentle yet firm

1648
05:17:39.360 --> 05:17:51.240
as you choose. Eventually get to the spine. We can

1649
05:17:51.400 --> 05:17:56.240
message the muscles on either side of your spine, from

1650
05:17:56.279 --> 05:18:01.919
the top of your neck all the way down to

1651
05:18:02.000 --> 05:18:10.799
your lower back. We can do that a few times.

1652
05:18:13.840 --> 05:18:20.599
Sometimes people would use the knuckle or the you know,

1653
05:18:21.040 --> 05:18:25.520
two fingers and just go either side of the spine

1654
05:18:26.840 --> 05:18:30.560
almost just push down, go all the way down to

1655
05:18:30.639 --> 05:18:38.599
the bottom of the spine, each time releasing tension and

1656
05:18:38.919 --> 05:18:47.919
opening up the body, stretching your body so that you

1657
05:18:48.159 --> 05:19:06.400
feel more relaxed but at the same time rejuvenated. And

1658
05:19:06.560 --> 05:19:09.880
now I'm going to move to one side, to your

1659
05:19:10.000 --> 05:19:19.040
right side, and from the bottom of your ribs to

1660
05:19:19.240 --> 05:19:25.159
your pelvis, I'm going to message that area of your back.

1661
05:19:27.080 --> 05:19:30.240
I'll stretch over the other side and i will pull

1662
05:19:30.400 --> 05:19:36.799
the muscles gently and massage and push from one end

1663
05:19:37.319 --> 05:19:41.439
that side or the way to my side, to the

1664
05:19:41.560 --> 05:19:47.119
middle of fact, to where your spine is massaging that

1665
05:19:47.400 --> 05:19:52.080
side of your spine, the opposite side to where I'm standing.

1666
05:19:54.439 --> 05:20:00.479
It's almost like kneading bread. There's that big area which

1667
05:20:00.560 --> 05:20:12.319
is firm yet lots there to message. Potentially one of

1668
05:20:12.360 --> 05:20:19.000
the most important places to actually have a message because

1669
05:20:19.080 --> 05:20:24.919
you really feel it. You really feel the release and

1670
05:20:25.080 --> 05:20:33.240
the pleasure of having your lower back massaged. It releases

1671
05:20:33.599 --> 05:20:41.880
so much from your body that's not useful, starting a

1672
05:20:42.040 --> 05:20:48.119
healing process which will continue long after this recording is over.

1673
05:20:57.479 --> 05:21:01.119
The message in this part of your body I only feels.

1674
05:21:00.959 --> 05:21:02.560
Really good for you.

1675
05:21:04.000 --> 05:21:08.439
It's actually fun to do because it is, as I said,

1676
05:21:08.639 --> 05:21:13.720
like kneading bread. It's a part that you can really

1677
05:21:13.840 --> 05:21:21.599
get hold of and really massage deeply. If that's your choice.

1678
05:21:29.599 --> 05:21:31.520
They're not going to move over to the other side

1679
05:21:31.560 --> 05:21:38.040
of your body and do the same with the opposite

1680
05:21:38.159 --> 05:21:47.479
part of your lawer back. Kneading and messaging from your

1681
05:21:47.639 --> 05:21:55.080
sides or way to the middle of your back where

1682
05:21:55.119 --> 05:22:08.759
your spine is pressing and kneading firm and gentle at

1683
05:22:08.799 --> 05:22:24.040
the same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1684
05:22:24.400 --> 05:22:36.040
relaxation or mixed together. Plus there's that feeling from your

1685
05:22:36.119 --> 05:22:41.240
stomach as it's been stretched. Even though you're in your

1686
05:22:41.360 --> 05:22:45.639
stomach now, you can feel it being stretched because that

1687
05:22:45.799 --> 05:22:57.200
whole area is connected to your stomach. Now we're going

1688
05:22:57.240 --> 05:23:02.159
to move or move further up to your top of

1689
05:23:02.240 --> 05:23:06.680
your body, and I'm we do the same this time,

1690
05:23:08.000 --> 05:23:14.799
starting with your upper back. Put my hands forward over

1691
05:23:16.119 --> 05:23:22.279
and massive massage in that area up to your spine,

1692
05:23:23.479 --> 05:23:26.080
from the side of your body up to your spine

1693
05:23:27.880 --> 05:23:34.040
to some of that message area that muscle tissue or

1694
05:23:34.040 --> 05:23:38.080
whatever fatty tissue even will be possibly from your chest

1695
05:23:39.919 --> 05:23:44.040
because it's all connected. The chest and the back connect together.

1696
05:23:47.200 --> 05:23:50.439
I'm going to be massaging and just pulling some of

1697
05:23:50.560 --> 05:23:58.520
that skin from your side up and massaging the area

1698
05:24:01.479 --> 05:24:05.639
of your upper back all the way to your spine.

1699
05:24:10.040 --> 05:24:12.279
And then I'll move down a bit and I'll continue

1700
05:24:12.919 --> 05:24:15.639
with the middle of your back doing exactly the same

1701
05:24:15.759 --> 05:24:33.319
thing as gentle, as deep as you choose. Now I'll

1702
05:24:33.400 --> 05:24:37.479
move or the other side again and do the exact

1703
05:24:37.720 --> 05:24:41.439
same thing with the top of your back on the

1704
05:24:41.520 --> 05:24:51.040
other side, from pretty much underneath your arm area really

1705
05:24:56.479 --> 05:25:06.639
to your spine and then continuing that all the way down,

1706
05:25:08.439 --> 05:25:25.279
including your lower your middle of your back. I'm gonna

1707
05:25:26.080 --> 05:25:32.639
go to your thighs, the backs of your thighs, and

1708
05:25:32.759 --> 05:25:40.000
the sides of your thighs, starting with your right leg.

1709
05:25:42.319 --> 05:25:49.720
Massage in the back and the sides of your thighs

1710
05:25:52.159 --> 05:25:58.560
gently and firmly. There's a lot of muscles there. It's

1711
05:25:58.599 --> 05:26:01.880
an area that can be very hens at times and

1712
05:26:02.080 --> 05:26:05.439
maybe needs a little bit more pressure than the rest

1713
05:26:05.479 --> 05:26:13.639
of the body. That's up to you. You can gently

1714
05:26:13.799 --> 05:26:21.080
stroke the back of your legs where you know, opposite

1715
05:26:21.159 --> 05:26:26.680
your knee joint or underneath your knee joint, very sensitive,

1716
05:26:26.959 --> 05:26:39.560
gentle area. And then working down to your calf muscles.

1717
05:26:42.479 --> 05:26:48.840
Massage in your half muscles thoroughly and deeply, if you choose,

1718
05:26:52.360 --> 05:27:11.560
using both hands fingers, digging deep to your ankles and

1719
05:27:11.680 --> 05:27:17.880
the back of your back of your ankles, just generally

1720
05:27:18.119 --> 05:27:30.439
message in that area, maybe lifting the leg and stretching

1721
05:27:30.560 --> 05:27:53.240
a little bit. Moving to the right foot, massage in

1722
05:27:55.799 --> 05:28:02.360
the bottom of your feet hmm, and the sides of

1723
05:28:02.439 --> 05:28:13.680
your feet gently but firm enough so they don't tickle,

1724
05:28:19.200 --> 05:28:24.680
and just allow the pleasure that you get from heaving

1725
05:28:24.799 --> 05:28:34.159
your feet. Messaged to just overtake you as I continue

1726
05:28:34.279 --> 05:28:40.880
to message your feet, the bottoms of your feet, the sides,

1727
05:28:43.520 --> 05:28:49.200
your arches, your heel. You can put a lot of

1728
05:28:49.319 --> 05:28:55.159
pressure into your heel and it feels amazing, Yet the

1729
05:28:55.400 --> 05:29:03.439
arches need to be a bit more gentle. Stretching your

1730
05:29:03.599 --> 05:29:10.040
toes gently, the message in the bottoms of your toes

1731
05:29:10.799 --> 05:29:26.040
with my fingers, each one individually. Moving over to the

1732
05:29:26.240 --> 05:29:35.639
left leg to do exactly the same thing, starting at

1733
05:29:35.680 --> 05:29:40.119
the top of the thighs, work in the back of

1734
05:29:40.200 --> 05:29:47.759
the thighs and the sides, massaging deeply and gently the

1735
05:29:47.919 --> 05:30:01.959
whole area, working all the way down. And this is

1736
05:30:02.040 --> 05:30:08.159
an area that maybe you could like to spend more

1737
05:30:08.279 --> 05:30:17.159
time relaxing and messaging. Perhaps if you wanted, I could

1738
05:30:17.159 --> 05:30:22.279
big a future recording wants spend more time on one

1739
05:30:22.400 --> 05:30:34.279
particular area. As you moved down to your calf muscles,

1740
05:30:40.240 --> 05:30:53.599
massagy and your calf muscles firmly and gently, moving down

1741
05:30:55.959 --> 05:31:02.279
your ankle and your feet. Arg in the backs of

1742
05:31:02.400 --> 05:31:12.840
your feet, the bottoms of your feet, stretching your toes

1743
05:31:13.200 --> 05:31:19.479
and message in each to individually, and the feeling of

1744
05:31:19.680 --> 05:31:26.000
pleasure and release, the experience when your having your feet

1745
05:31:26.119 --> 05:31:47.159
and massaged feels really good. Now she turn over in

1746
05:31:47.279 --> 05:31:58.119
your mind. Laying on your back, I'm just going to

1747
05:31:58.200 --> 05:32:15.240
start again with your neck area and your shoulders, just

1748
05:32:15.400 --> 05:32:25.959
to get back in touch with that area and lets

1749
05:32:26.000 --> 05:32:37.599
you move up. I can clean my hands, make them

1750
05:32:37.639 --> 05:32:43.279
more fresh, because now I'm gonna message your face simply

1751
05:32:47.680 --> 05:32:58.919
starting off with your forehead. Your eyes are closed, I

1752
05:32:59.000 --> 05:33:04.919
can just wretch your eyes a little bit, pushing up

1753
05:33:05.000 --> 05:33:22.200
on your eyebrows, just messaging around your scalp, messaging down

1754
05:33:23.159 --> 05:33:37.159
your cheeks, around your ears, into your jaw, shently the

1755
05:33:37.360 --> 05:34:00.200
side of your neck chin, and just moving down your

1756
05:34:00.319 --> 05:34:07.479
neck down to your chest, starting by message in the

1757
05:34:08.279 --> 05:34:14.639
very top of your chest where the collar phone is.

1758
05:34:16.919 --> 05:34:28.680
Give a side of the collarbone, and then just message

1759
05:34:28.840 --> 05:34:41.080
in the hole of the chest, moving the chest around

1760
05:34:49.840 --> 05:34:54.639
because it's quite a large area. You can move from

1761
05:34:54.720 --> 05:35:05.360
one side to the next. Moving my hands underneath you

1762
05:35:05.520 --> 05:35:15.439
pretty much. Your arms are stretching up, stretching some of

1763
05:35:15.520 --> 05:35:23.520
the muscles of your back in the process, moving up

1764
05:35:24.680 --> 05:35:44.919
over your chest, and they're moving down again. They're laying

1765
05:35:45.000 --> 05:35:52.040
my hands. They're just massage gently and slide down towards

1766
05:35:52.119 --> 05:36:00.159
your stomach, starting in the middle of your chest. And

1767
05:36:00.240 --> 05:36:07.759
then gradually my head's moving apart and massaging and sliding

1768
05:36:08.319 --> 05:36:17.520
at the same time, moving down to just below your ridcage,

1769
05:36:26.840 --> 05:36:35.599
moving down and then messaging up again, giving your chest

1770
05:36:37.159 --> 05:36:45.720
all the attention that it needs to feel completely relaxed,

1771
05:36:53.080 --> 05:36:56.799
remembering that I'm also going to be focusing on your

1772
05:36:57.080 --> 05:37:02.799
sides as well, area that really doesn't get much attention

1773
05:37:05.360 --> 05:37:14.720
but feels really good when it's massaged. Just stroking my

1774
05:37:14.959 --> 05:37:22.799
hands down the sides of your body, just below your arms,

1775
05:37:23.520 --> 05:37:36.040
all the way down to your hips. Now move into

1776
05:37:36.119 --> 05:37:41.520
your stomach area. We're going to stand on one side

1777
05:37:41.560 --> 05:37:44.159
of you like I did when I did your lower back.

1778
05:37:46.759 --> 05:37:50.759
I'm going to do a similar process of just stretching

1779
05:37:51.759 --> 05:38:04.959
the muscles from your side, gently mess up from one

1780
05:38:05.119 --> 05:38:08.880
side to the next, move in.

1781
05:38:11.439 --> 05:38:15.639
The whole area from below your ribs all the way

1782
05:38:15.720 --> 05:38:26.159
down to below your belly button, and I'm gonna move

1783
05:38:26.279 --> 05:38:26.759
around to.

1784
05:38:26.799 --> 05:38:36.919
The other side of you and repeat that process of

1785
05:38:37.360 --> 05:38:52.360
relaxing deeply, calmly. You feel loose, you feel free. And

1786
05:38:52.439 --> 05:38:57.279
there's something about having your stomach message that's different from

1787
05:38:57.400 --> 05:39:04.599
any other part because we do have a tendency of

1788
05:39:04.720 --> 05:39:09.880
holding a different kind of stress in our stomach that

1789
05:39:10.000 --> 05:39:18.479
we may not be aware of. Ares I now message

1790
05:39:18.560 --> 05:39:26.119
your stomach in front of your stomach. They can circles

1791
05:39:27.560 --> 05:39:43.400
around your belly, buttomthing going the other way around. The

1792
05:39:43.799 --> 05:39:50.680
gentleness and a freedom that comes from feeling how you're feeling.

1793
05:39:56.200 --> 05:40:03.400
As I now move down the tops of your thighs, muscles,

1794
05:40:04.000 --> 05:40:08.919
massaging them, and I can do this to your legs

1795
05:40:08.959 --> 05:40:19.639
at the same time, pressing down, massaging deeply those muscles

1796
05:40:19.720 --> 05:40:28.639
in your thighs, the front of your thighs, and moving

1797
05:40:28.840 --> 05:40:39.880
down to your knees, gently massaging your knees, Sliding down

1798
05:40:40.040 --> 05:40:45.479
your shins, putting pressure on either side of your shin

1799
05:40:46.680 --> 05:41:03.639
gently softly but firmly, moving down to your ankles, stroking

1800
05:41:03.919 --> 05:41:14.279
the tops of your feet, and then with each foot

1801
05:41:14.680 --> 05:41:19.959
in each hand, just gently messaging the whole of the foot,

1802
05:41:24.240 --> 05:41:29.799
the top, the bottom, your heel, your ankle, your toes,

1803
05:41:32.279 --> 05:41:41.439
messaging every pile of your feet. It feels so good

1804
05:41:42.200 --> 05:41:56.360
just to let go and enjoy the process, enjoy feeling

1805
05:41:58.919 --> 05:42:12.200
so deeply relaxed. So much comfort and so many feelings

1806
05:42:13.799 --> 05:42:28.119
be come just from touching your skin, and you can

1807
05:42:28.400 --> 05:42:38.759
just lie there for as long as you choose, enjoying

1808
05:42:39.000 --> 05:42:47.680
the feeling of deep comfort from being massaged.

1809
05:42:49.680 --> 05:42:50.000
By me.

1810
05:42:57.159 --> 05:43:23.000
Enjoy feeling deeply And all we're gonna do is blow

1811
05:43:23.040 --> 05:43:39.560
out some candles. In your mind, there're gonna be a

1812
05:43:39.799 --> 05:43:52.599
hundred candles, and you're going to blow each one out individually,

1813
05:43:54.400 --> 05:44:01.599
one by one, starting at a hun hundred. As I

1814
05:44:01.799 --> 05:44:13.599
count down all the way down to one, and each

1815
05:44:13.759 --> 05:44:22.840
time I say the number, you can imagine that candle

1816
05:44:23.400 --> 05:44:29.279
in front of you, and I'd like you to actually

1817
05:44:29.680 --> 05:44:48.360
physically generally blow that candle out, just so it's not

1818
05:44:48.720 --> 05:44:59.799
big blows, just a gentle, and that candle will extinguish.

1819
05:45:04.520 --> 05:45:09.080
And then I'll say the next number, so we moved down,

1820
05:45:12.319 --> 05:45:18.840
then you can just put that one out as well.

1821
05:45:24.759 --> 05:45:33.319
And as we move down the numbers, you'll find yourself

1822
05:45:34.400 --> 05:45:43.040
feeling more and more relaxed. If you need to sleep,

1823
05:45:43.959 --> 05:45:56.080
you'll also find yourself becoming incredibly tired and sleepy. In fact,

1824
05:45:56.200 --> 05:46:06.240
you may struggle to blow out all one hundred of

1825
05:46:06.400 --> 05:46:24.840
these candles as you feel more and more deeply relaxed,

1826
05:46:31.479 --> 05:46:49.479
more and more deeply tired, and the fur you go down,

1827
05:46:52.119 --> 05:47:05.759
the more your mind starts to drift. You may find

1828
05:47:06.159 --> 05:47:20.560
that you stop listening to me after a while, and

1829
05:47:20.759 --> 05:47:24.919
even though there may be background sounds where you are,

1830
05:47:29.840 --> 05:47:41.040
you'll be aware of those sounds at the moment he

1831
05:47:41.360 --> 05:47:56.560
may start to just not even notice them at all,

1832
05:47:59.360 --> 05:48:13.479
because unimportant where I am, I've got the sounds of

1833
05:48:13.599 --> 05:48:20.200
the birds. There's all horrors, the pigeon who likes to

1834
05:48:20.319 --> 05:48:26.880
say hello sometimes, and there's the old plane that goes by,

1835
05:48:29.919 --> 05:48:43.360
maybe traffic and trains in the distance. But none of

1836
05:48:43.439 --> 05:48:55.599
that scene is important. Whatsoever or candles you blow out

1837
05:48:57.639 --> 05:49:14.439
less important. Anything is more candles you blow out. The

1838
05:49:14.680 --> 05:49:35.720
further seemed to move away from sounds, general date days.

1839
05:49:36.159 --> 05:49:51.200
Stuff seems to just move away on its own. You

1840
05:49:51.919 --> 05:50:02.240
feel more calmer with every candle you blow out.

1841
05:50:12.040 --> 05:50:12.720
Guy in.

1842
05:50:16.439 --> 05:50:29.520
The next number, did you hear me say? And then

1843
05:50:29.639 --> 05:50:31.439
you blow that candle out?

1844
05:50:32.319 --> 05:50:32.520
Too?

1845
05:50:40.680 --> 05:51:04.159
So easy, so simple. I'm getta start by introducing the

1846
05:51:04.479 --> 05:51:21.360
first candle. This is a hundred. First candle, This is

1847
05:51:21.880 --> 05:51:38.479
one hundred. When you blow that candle out, you'll find

1848
05:51:40.240 --> 05:51:55.959
immediately a slight change in how you feel, as well

1849
05:51:56.080 --> 05:52:10.799
as a real sense of positivity growing within you, relaxation

1850
05:52:11.360 --> 05:52:40.880
and sleepiness expanding. Starting with one hundred, throw out that candle,

1851
05:52:41.040 --> 05:54:24.400
now ninety nine, candle ninety eight candle ninety seven, ninety six,

1852
05:54:52.240 --> 05:56:26.279
capt ninety five, ninety four, candle ninety three, I Like

1853
05:56:26.439 --> 05:56:54.000
You Too, Might You?

1854
05:56:54.240 --> 05:57:13.040
One and.

1855
05:57:16.400 --> 05:58:47.080
Ninety and eighty nine and eight eight Can Do.

1856
05:58:58.240 --> 06:02:23.200
Eight, Can Do eight, eighty five eight eight Its.

1857
06:02:48.400 --> 06:03:06.360
Nations two.

1858
06:03:14.720 --> 06:05:44.439
Two seventeen nine, Candle seventy eight, candle seventy seven, candle

1859
06:05:48.119 --> 06:06:50.479
seventy six, candle seventy five, candle seventy four, candle seventy three,

1860
06:07:02.400 --> 06:08:05.840
candle seventy two, candle seventy one, candle seventy one, candle

1861
06:08:09.639 --> 06:09:04.040
seventeen and sixty nine, candle sixty eight, candle sixty seven,

1862
06:09:17.759 --> 06:10:22.520
candle sixty five, candle sixty four, candle sixty four, candle

1863
06:10:23.200 --> 06:12:04.000
sixty three, candle sixty cader sixty one, sixty fifty nine,

1864
06:12:25.560 --> 06:13:48.720
candle fifty eight, candle fifty seven, fifty six, canto fifty five,

1865
06:14:06.240 --> 06:16:00.159
candle fifty four, handle fifty three, candle fifty fifty and

1866
06:16:03.680 --> 06:18:14.119
fifty fifty one, candle fifty, candle forty nine, candle forty eight,

1867
06:18:51.520 --> 06:21:18.040
candle forty seven, fourty six, forty five, forty two, Can do?

1868
06:21:22.639 --> 06:21:57.159
Who do you? Can do?

1869
06:22:02.200 --> 06:24:45.919
Forty thirty nine, eight two thirty seven, candle thirty five

1870
06:25:35.959 --> 06:29:03.400
four candle thirty three, candle thirty one, can si twoineteen nine,

1871
06:29:46.400 --> 06:32:12.799
twenty eight candle twenty seven, twenty six, candle twenty five,

1872
06:32:51.240 --> 06:35:38.840
can when four twenty candle went to and twenty word wait,

1873
06:36:41.840 --> 06:38:31.119
can't do nine ten seven sixty.

1874
06:39:28.240 --> 06:40:46.240
Four two.

1875
06:41:48.000 --> 06:44:43.759
Shhhhh noe TiO two.

1876
06:44:48.680 --> 06:48:06.680
Eight can dohhh?

1877
06:50:03.439 --> 06:50:16.000
Or let go of all of those thoughts, worries, concerns

1878
06:50:16.240 --> 06:50:23.000
about the past, thoughts about the future, and even things

1879
06:50:23.040 --> 06:50:27.200
you've been thinking about today. Just let it all go

1880
06:50:30.680 --> 06:50:38.319
because none of it is useful in this moment. This

1881
06:50:38.599 --> 06:50:58.479
is your opportunity to just focus on feeling relaxed, allowing

1882
06:50:58.560 --> 06:51:06.520
yourself to get in touch with that natural sense of

1883
06:51:06.759 --> 06:51:15.360
peace that we all have within us. It's available for everyone.

1884
06:51:16.520 --> 06:51:21.439
It just sometimes takes a little bit of effort to

1885
06:51:21.599 --> 06:51:27.639
set up the right time and place in order for

1886
06:51:27.759 --> 06:51:34.680
you to just let go. Because when you do decide

1887
06:51:37.080 --> 06:51:42.400
to let go and relax, that's what your body starts

1888
06:51:42.479 --> 06:51:52.720
to do because you've chosen. You've chosen to just allow

1889
06:51:52.880 --> 06:51:58.720
your body to unwind and your mind starts to slow down.

1890
06:52:02.040 --> 06:52:06.479
And it's a nice feeling. It's a nice feeling at

1891
06:52:06.479 --> 06:52:12.400
the beginning just to know that you have chosen to

1892
06:52:12.560 --> 06:52:21.639
decide to relax deeply, and because you've made that decision,

1893
06:52:23.439 --> 06:52:30.479
your body will just follow suit. Because sometimes all the

1894
06:52:30.639 --> 06:52:35.360
muscles in your body need is just permission from you

1895
06:52:36.439 --> 06:52:44.880
to relax. Because so often we're busy, we're going from

1896
06:52:45.000 --> 06:52:48.959
here to there, we're walking around, and we're doing stuff,

1897
06:52:51.279 --> 06:52:57.599
and the body doesn't have any time or space to

1898
06:52:57.799 --> 06:53:04.799
really relax deeply. So it kind of waits for you

1899
06:53:05.119 --> 06:53:14.279
to lead the way, waits for your permission. And when

1900
06:53:14.319 --> 06:53:21.040
you do give your permission, when you give the say so,

1901
06:53:21.279 --> 06:53:29.040
when you say okay, it's time for your body to

1902
06:53:29.240 --> 06:53:37.959
let go completely and relax totally, your body just follows.

1903
06:53:41.119 --> 06:53:46.400
So like a breath of relief. Ah good, I can

1904
06:53:46.479 --> 06:53:53.520
now relax that feeling at the end of a day

1905
06:53:53.560 --> 06:53:57.959
of very physical day that you may experience in the past,

1906
06:53:59.040 --> 06:54:01.400
where you get home and then you just sit down

1907
06:54:01.520 --> 06:54:05.200
on a chair, maybe you kick your shoes off, and

1908
06:54:05.360 --> 06:54:10.959
our arm feels so nice. I know that you don't

1909
06:54:11.680 --> 06:54:15.319
have to get up again for a little while at least,

1910
06:54:16.520 --> 06:54:19.159
if you choose, you can just sit there for maybe

1911
06:54:19.200 --> 06:54:32.639
an hour to feels blissen. And just by sitting down

1912
06:54:32.959 --> 06:54:37.639
like that, your body knows that it's time to relax.

1913
06:54:39.279 --> 06:54:45.119
Your body has been given permission from you. Because it's

1914
06:54:45.159 --> 06:54:55.360
a mindset. In your mind, you're prepared to let go

1915
06:54:55.560 --> 06:55:05.639
of everything and just completely allow all the stress of

1916
06:55:05.720 --> 06:55:17.639
your body to evaporate. An intensions can just gradually vanish.

1917
06:55:24.159 --> 06:55:35.840
It's almost like magic, really, because that sense of relaxation

1918
06:55:36.159 --> 06:55:42.159
in your body, it's a very natural state. It's not

1919
06:55:42.360 --> 06:55:47.200
something unusual. It may feel unusual when you first start

1920
06:55:47.279 --> 06:55:51.720
to relax, if you if you haven't really spent a

1921
06:55:51.840 --> 06:55:56.040
lot of time focusing and giving yourself this space to

1922
06:55:56.240 --> 06:56:04.000
let go completely and relax, even almost alien, but it isn't.

1923
06:56:05.520 --> 06:56:11.439
It's actually the most natural thing in the world to

1924
06:56:11.599 --> 06:56:21.400
let go completely, to relax totally, the most natural thing

1925
06:56:21.720 --> 06:56:33.880
in the world to allow yourself to feel really calm

1926
06:56:34.360 --> 06:56:41.319
in your mind. And it is almost like a literal unwinding.

1927
06:56:45.000 --> 06:56:50.479
It's like you press a button and all the tension

1928
06:56:50.880 --> 06:56:56.639
just releases, and it's like a wheel, like a cog,

1929
06:56:57.639 --> 06:57:00.840
like the inside of a clock just doesn't wind. And

1930
06:57:01.000 --> 06:57:04.720
he say should I could see that the little wind

1931
06:57:04.840 --> 06:57:10.680
up knob that's used just going the opposite way that

1932
06:57:10.759 --> 06:57:16.680
you choose to wind it up, and the energy that

1933
06:57:16.919 --> 06:57:27.119
fremetic stress for energy gradually winding down, losing its power,

1934
06:57:28.439 --> 06:57:35.880
losing its strength, as a sense of relaxation becomes stronger

1935
06:57:37.080 --> 06:57:48.040
and deeper, and you may find a more relaxed You

1936
06:57:48.200 --> 06:57:59.279
feel that your mind starts to wonder. Maybe you seem

1937
06:57:59.360 --> 06:58:03.639
to stop listening to me for a while, your mind

1938
06:58:03.799 --> 06:58:09.000
goes somewhere else, and then you realize you're listening to

1939
06:58:09.119 --> 06:58:14.599
me again, and now it's just your mind to drifting

1940
06:58:14.959 --> 06:58:24.880
to sleep, which is quite natural, because sometimes when we're

1941
06:58:27.439 --> 06:58:32.799
stressed and tense, we're not may I actually be aware

1942
06:58:33.119 --> 06:58:39.439
of what we need or we physically your emotionally need

1943
06:58:39.959 --> 06:58:40.759
in this moment.

1944
06:58:43.639 --> 06:58:46.880
But when you allow your.

1945
06:58:46.880 --> 06:58:52.639
Body and mind to relax completely, and you let go

1946
06:58:52.720 --> 06:59:03.200
of all thoughts, concerns, worries, ideas all and go allow

1947
06:59:03.319 --> 06:59:13.720
them to drop onto the floor, you start to get

1948
06:59:13.799 --> 06:59:25.159
in touch with the feelings of such relaxation. Feels so

1949
06:59:25.520 --> 06:59:33.360
nice to be in touch with the calmness of the

1950
06:59:33.439 --> 06:59:46.439
different body parts as they become looser and looser. Believe

1951
06:59:46.560 --> 06:59:58.439
in your breathing seems easier and more natural, effortless, as

1952
06:59:58.520 --> 07:00:03.720
a cool air into through your mouth or nose into

1953
07:00:03.799 --> 07:00:14.680
your lungs. Breathing in comforts and relaxation and then just

1954
07:00:14.840 --> 07:00:24.119
breathing out any excess remain intentional stress from every part

1955
07:00:24.360 --> 07:00:31.720
of your body and mind. And as you start to

1956
07:00:31.880 --> 07:00:40.560
focus on your mind, maybe you notice that things come

1957
07:00:40.720 --> 07:00:48.279
to a standstill, maybe just much much lower than before,

1958
07:00:51.479 --> 07:00:58.439
because your mind is not really needed when listening to

1959
07:00:58.639 --> 07:01:08.240
my voice, which allows your mind to relax just as

1960
07:01:08.439 --> 07:01:18.360
deep as your body. And that's synchronicity between the relaxation

1961
07:01:19.400 --> 07:01:29.479
of your body relaxation of your mind. Let you know

1962
07:01:29.919 --> 07:01:44.000
that feeling completely calm, loose, and relaxed really is the

1963
07:01:44.240 --> 07:02:02.599
great healing experience. Fear has so many positive benefits for

1964
07:02:02.720 --> 07:02:08.680
your body and mind and your life. To be able

1965
07:02:08.799 --> 07:02:18.959
to elect go everything and to relax completely. You know,

1966
07:02:19.680 --> 07:02:29.080
all parts of your body and mind. Even your bonesslaxed,

1967
07:02:32.560 --> 07:02:45.479
your muscles are rised, even the skin that covers your

1968
07:02:45.599 --> 07:02:56.439
body is relaxed. Every had.

1969
07:02:59.439 --> 07:02:59.799
You have.

1970
07:03:01.439 --> 07:03:19.159
There's also deeply relaxed. And your brain really starts to

1971
07:03:19.400 --> 07:03:21.479
feel the benefits.

1972
07:03:22.759 --> 07:03:23.080
Of this.

1973
07:03:24.680 --> 07:03:37.080
Healing relaxation. And as you focus on the inside of

1974
07:03:37.159 --> 07:03:42.880
your scalp where your brain is, you can start to

1975
07:03:43.159 --> 07:03:52.680
realize and notice the benefits of your brain relaxing deeply.

1976
07:03:57.159 --> 07:04:07.080
Then it's your brain continues to ras sends those messages

1977
07:04:08.759 --> 07:04:14.520
to the rest of your body and to your mind

1978
07:04:16.479 --> 07:04:39.599
to really wax more deeply, relaxy more completely, letting go

1979
07:04:39.759 --> 07:04:51.560
of any remaining thoughts of consers, allow them just to

1980
07:04:51.840 --> 07:04:59.279
drop onto the floor because they're not longer necessary in

1981
07:05:00.119 --> 07:05:13.240
this moment, this moment of deep relaxation and calmness, and

1982
07:05:13.479 --> 07:05:40.159
feeling your brain with deep concentrated heathing, calming, relaxing, every

1983
07:05:40.799 --> 07:05:59.759
part of your brain feeling sos and comfortable. So relaxed

1984
07:06:01.919 --> 07:06:14.599
and beheaceful. Your brain feels so light, that's so healthy.

1985
07:06:17.799 --> 07:06:28.000
That sense of deep deep comfort really does allow you

1986
07:06:31.720 --> 07:06:43.439
to enjoy those ever increasing sensations of comfort that are

1987
07:06:43.680 --> 07:06:56.919
spreading throughout your body. Relaxing each and every muscle of

1988
07:06:57.080 --> 07:07:16.119
your body, eat deeper and deeper, much more deeper than before,

1989
07:07:19.840 --> 07:07:35.400
much more comfort spreading through your body. Your mind, be

1990
07:07:37.200 --> 07:07:55.200
so peaceful and calm, so very fair, peaceful in aypart

1991
07:07:58.080 --> 07:08:15.119
your body, let it go at everything averything, so peaceful,

1992
07:08:16.159 --> 07:08:37.360
call so relax very second the passes you feel d

1993
07:08:40.000 --> 07:08:58.240
DPA relaxed, DPA and dperlax.

1994
07:08:58.639 --> 07:09:03.000
Call so calm.

1995
07:09:06.840 --> 07:09:08.479
Peace for.

1996
07:09:11.319 --> 07:09:20.599
So very peace. From your head down to your tastes

1997
07:09:23.720 --> 07:09:37.360
such peace and comfort growing all the time, such peace

1998
07:09:38.360 --> 07:09:51.840
and comfort spreading through your body and mind deeper deeper,

1999
07:09:54.759 --> 07:10:06.959
such comfort spreading m HM and sinking deeper into every

2000
07:10:07.360 --> 07:10:21.360
muscle of your body, so that you feel amazing, so relaxed,

2001
07:10:24.840 --> 07:10:26.119
so piece, so.

2002
07:10:30.880 --> 07:10:32.840
So relax.

2003
07:10:36.240 --> 07:10:54.959
A PIACI, letting go everything. Do a body scan, focusing

2004
07:10:55.560 --> 07:11:01.240
on firstly how you feel in your body, not trying

2005
07:11:01.279 --> 07:11:07.639
to change how you feel, not trying to relax, not

2006
07:11:07.840 --> 07:11:13.439
trying to move away from any discomfort or stress or tension.

2007
07:11:14.720 --> 07:11:21.400
Just accepting, observing and accepting how you feel in the

2008
07:11:21.479 --> 07:11:27.799
different parts of your body, just allowing yourself to be

2009
07:11:28.080 --> 07:11:35.560
exactly as you are, to notice, to get in touch

2010
07:11:40.159 --> 07:11:43.720
with how you actually feel in this moment.

2011
07:11:47.080 --> 07:11:47.599
I'm going to.

2012
07:11:47.680 --> 07:11:59.000
Start off by focusing on your hands. Just be aware

2013
07:11:59.080 --> 07:12:07.479
of your hands, like you to move your hands around,

2014
07:12:08.959 --> 07:12:14.520
just maybe move your fingers a little bit. I've been

2015
07:12:14.680 --> 07:12:20.639
enclosing in your hands very gently, just so that you

2016
07:12:20.840 --> 07:12:28.680
can get in touch with how your hands and your

2017
07:12:28.880 --> 07:12:49.840
fingers feel, very very slow movements. Focusing now on your

2018
07:12:49.919 --> 07:12:56.959
feet and if you can just do kind of an

2019
07:12:57.000 --> 07:13:02.599
equivalent with your feet is you've just done with your hands,

2020
07:13:03.959 --> 07:13:13.080
maybe turning your ankles, moving your feet around, moving your

2021
07:13:13.240 --> 07:13:27.200
toes gently, only very gently and very slowly, noticing how

2022
07:13:28.959 --> 07:13:42.400
your feet feel in this moment. Focusing now on your eyes,

2023
07:13:45.400 --> 07:13:52.520
I'd like you to just focus on your eyelids. Maybe

2024
07:13:52.639 --> 07:13:55.360
you can open and close your eyes a couple of

2025
07:13:55.479 --> 07:14:00.919
times to really get in touch with how you feel

2026
07:14:01.000 --> 07:14:09.000
when you do close your eyes. The muscle changes in

2027
07:14:09.119 --> 07:14:16.000
your eyes when you do close them, maybe raising your eyebrows.

2028
07:14:17.759 --> 07:14:25.560
It stretches the tops of your eyes, perhaps squinting your eyes,

2029
07:14:29.319 --> 07:14:31.919
scrunching up your eyes just.

2030
07:14:32.000 --> 07:14:32.639
So you can.

2031
07:14:34.000 --> 07:14:41.959
Hear it again. In touch with all aspects of how

2032
07:14:43.759 --> 07:15:03.200
your eyes feel right now. Now focusing your thighs, and

2033
07:15:03.360 --> 07:15:07.439
you know it just starts you to gently tense your thighs,

2034
07:15:08.799 --> 07:15:18.639
just very very gently, just enough so you can become

2035
07:15:20.240 --> 07:15:31.279
more attuned to the physical sensation of your upper legs,

2036
07:15:33.520 --> 07:15:36.680
the front of your thighs, and the backs of your thigh.

2037
07:15:41.240 --> 07:16:00.639
Noticing and observing how your thighs feel right now. Moving

2038
07:16:00.880 --> 07:16:09.319
your focus to the back of your neck. Just noticing

2039
07:16:09.479 --> 07:16:15.520
the back of your neck the muscles, and of course

2040
07:16:15.680 --> 07:16:20.000
they lead to the side of your neck. They also

2041
07:16:20.279 --> 07:16:25.119
lead to the top of your back, which leads to

2042
07:16:25.200 --> 07:16:30.720
your shoulders. So as your focus on the back of

2043
07:16:30.840 --> 07:16:38.200
your neck. Maybe you can move your head gently upwards

2044
07:16:39.360 --> 07:16:45.360
as if you're looking up. Maybe moving your head down

2045
07:16:46.799 --> 07:16:53.360
as if you're looking down. Perhaps moving your head side

2046
07:16:53.560 --> 07:17:04.439
to side, right to left, but only very slowly and

2047
07:17:05.000 --> 07:17:13.240
very gently. I'm not trying to force anything. It has

2048
07:17:13.439 --> 07:17:22.560
to be very very gentle, just so you can.

2049
07:17:24.080 --> 07:17:25.680
Be more.

2050
07:17:27.360 --> 07:17:35.959
In touch with the feelings, with the sensations of the

2051
07:17:36.240 --> 07:17:45.080
physical sensations of how the back of your neck feels.

2052
07:17:46.880 --> 07:18:02.240
Right now, as we now focus on the tops of

2053
07:18:02.360 --> 07:18:08.639
your arms, the parts where your biceps and your triceps

2054
07:18:08.680 --> 07:18:16.279
are between your elbow and your shoulders. So you focus

2055
07:18:16.720 --> 07:18:19.880
on those parts, the tops.

2056
07:18:19.599 --> 07:18:20.439
Of your arms.

2057
07:18:22.680 --> 07:18:30.240
You may like to just tense them, but very very

2058
07:18:30.400 --> 07:18:39.959
gently and slowly, so you're not straining or putting any

2059
07:18:41.240 --> 07:18:51.159
pressure whatsoever on your arms. It's just solely you can

2060
07:18:53.840 --> 07:19:01.000
gain more of a sense of how your our arms

2061
07:19:02.599 --> 07:19:13.000
are feeling in this moment. You just notice them as

2062
07:19:13.080 --> 07:19:25.479
you gently, very gently and slowly tighten the muscles. And

2063
07:19:25.599 --> 07:19:35.599
then LEO, notice how the tops of your arms feel.

2064
07:19:38.439 --> 07:19:57.200
Right now, as now focus on your stomach, the area

2065
07:19:57.880 --> 07:20:04.240
the lower abdomen area, blow your belly button, moving all

2066
07:20:04.319 --> 07:20:11.520
the way down to your hips. Just above your grind.

2067
07:20:17.840 --> 07:20:25.040
Maybe you're able to tense these muscles in that area

2068
07:20:25.799 --> 07:20:41.040
very very gently and slowly. If that's a difficult thing

2069
07:20:41.240 --> 07:20:50.680
to do, maybe you can just move your body, pushing

2070
07:20:50.880 --> 07:20:55.959
your stomach up, maybe moving a little bit to aside,

2071
07:20:56.560 --> 07:21:04.720
using your hips, just so you can get more in

2072
07:21:05.119 --> 07:21:19.520
tune with how your lower abdomen area is feeling in

2073
07:21:19.680 --> 07:21:20.400
this moment.

2074
07:21:27.000 --> 07:21:28.680
Just noticing.

2075
07:21:29.599 --> 07:21:50.200
The physical sensations or your lower abdomen as you move

2076
07:21:52.159 --> 07:22:05.200
your attention to your mouth, notice in your lips and

2077
07:22:05.200 --> 07:22:13.680
then inside your mouth, your teeth, your guns, your tongue,

2078
07:22:23.279 --> 07:22:31.919
Just noticing how your tongue and your mouth feels. It

2079
07:22:32.040 --> 07:22:41.080
may help by moving your tongue around your mouth, moving

2080
07:22:41.159 --> 07:22:48.520
it to your left, maybe pressing it gently against the

2081
07:22:48.799 --> 07:22:54.959
side of your mouth, and then to the right, gently

2082
07:22:55.479 --> 07:23:02.159
to the side of your mouth, perhaps pressing up against

2083
07:23:02.279 --> 07:23:10.319
the top of your mouth, and then down gently against

2084
07:23:10.400 --> 07:23:20.880
the bottom of your mouth, always very slowly and a

2085
07:23:21.479 --> 07:23:40.880
very very gentle so that you can be aware of

2086
07:23:41.119 --> 07:24:03.520
how you feel in your mouth area. Now going to

2087
07:24:03.759 --> 07:24:19.759
focus on your wrists, and I'm gonna ask you to

2088
07:24:20.000 --> 07:24:29.919
maybe just routine your wrists by moving your hands in

2089
07:24:30.040 --> 07:24:43.919
a circular motion very gently and slowly, just soly can

2090
07:24:49.799 --> 07:25:08.880
feel the sensations that you are currently experiencing in purists,

2091
07:25:12.919 --> 07:25:21.479
perhaps smooth in your hands up and down the game

2092
07:25:22.759 --> 07:25:48.880
very very chaply and slowly, very che soul and slow.

2093
07:26:01.799 --> 07:26:02.080
Beast.

2094
07:26:02.439 --> 07:26:19.479
Now start to observe your lower back. Their bad part

2095
07:26:19.799 --> 07:26:37.159
is just above your hips where your coxis are a

2096
07:26:37.360 --> 07:26:44.240
whole area which also really does include the signs of

2097
07:26:44.400 --> 07:26:55.200
your body because those muscles are very much connected. There's

2098
07:26:55.279 --> 07:27:02.279
those muscles also move into your hip area connecting to

2099
07:27:02.439 --> 07:27:19.279
your buttocks side of your hips, and if you're physically

2100
07:27:20.799 --> 07:27:29.639
able to do so, maybe you can very gently just

2101
07:27:30.319 --> 07:27:43.759
move your body eviss slightly, very slowly from side to side,

2102
07:27:47.479 --> 07:28:12.520
just enough to engage you feel your lawer back, perhaps

2103
07:28:12.560 --> 07:28:28.439
sickly with your hips gently up and down, gently and slowly,

2104
07:28:31.639 --> 07:28:44.200
in order's an be in touch with the physical sensations

2105
07:28:45.880 --> 07:29:15.119
of your law back. As we know, your attention to

2106
07:29:15.360 --> 07:29:23.080
your jaw an area for your chin all the way

2107
07:29:23.200 --> 07:29:31.439
up to near where your ears are. All of your jaw,

2108
07:29:41.720 --> 07:29:50.439
you can just it's okay to do so. Gently open

2109
07:29:50.599 --> 07:30:00.240
your mouth, not wide nice stretcher, just very gently and

2110
07:30:03.319 --> 07:30:14.479
slowly open in your mouth. Close in your mouth very

2111
07:30:14.720 --> 07:30:40.040
gently and slowly, so you can be in touch with

2112
07:30:40.360 --> 07:31:13.840
how your jaw feels. Now, I like to sit down

2113
07:31:16.720 --> 07:31:31.520
the chest area. You don't need to do anything to

2114
07:31:31.759 --> 07:31:38.360
move your chest because it moves every time we breathe.

2115
07:31:43.680 --> 07:31:46.040
It moves very.

2116
07:31:46.240 --> 07:32:05.720
Gently and slowly automatically. With each breath you tape makes

2117
07:32:05.840 --> 07:32:24.279
you focus on your chest. He else when you breathe,

2118
07:32:53.159 --> 07:33:08.040
live in your focus to your forms, your elbows. Maybe

2119
07:33:08.360 --> 07:33:14.119
you're able to very gently.

2120
07:33:15.479 --> 07:33:17.520
And slowly.

2121
07:33:19.360 --> 07:33:27.880
Tense the muscles in your forearms, and when you do that,

2122
07:33:28.400 --> 07:33:51.959
you can feel your elbows as well. Very gently and slowly,

2123
07:34:00.439 --> 07:34:40.240
jetly and softly ob saving your forums delpas. Now make

2124
07:34:40.319 --> 07:34:54.759
a focus the rest of your back, your upper back,

2125
07:34:59.200 --> 07:35:17.639
and then the middle of your back. Again, this part

2126
07:35:17.840 --> 07:35:32.479
of your body moves also every time you pray. You

2127
07:35:32.759 --> 07:35:46.959
may not notice that. Usually mass you observe your upper back.

2128
07:35:47.360 --> 07:35:54.959
In the middle of your back, you can really feel

2129
07:35:57.439 --> 07:36:50.360
that hint or it's in your focus.

2130
07:36:51.880 --> 07:36:52.639
Into your.

2131
07:36:54.080 --> 07:37:10.720
Area butts gray, there's a muscles those bones in your midsection.

2132
07:37:38.360 --> 07:37:50.319
Just make the sent how your hips feel. Right now,

2133
07:37:57.759 --> 07:38:13.599
you can very very gently leave your hips maybe sighed

2134
07:38:13.799 --> 07:38:51.840
the side very gently and so yeah, very gently softly

2135
07:38:59.560 --> 07:39:22.919
m everything starts to slow down, including the thoughts in

2136
07:39:23.040 --> 07:39:33.040
your mind and your mind itself just starts to gradually.

2137
07:39:35.040 --> 07:39:41.599
It doesn't have to be instant, but just gradually starting too.

2138
07:39:42.919 --> 07:39:51.720
It's almost like time is string chin. It's a slower

2139
07:39:51.840 --> 07:39:59.799
pace to maybe what you're used to in your data

2140
07:39:59.880 --> 07:40:26.639
day life. It's a slower movement of energy, very small

2141
07:40:26.959 --> 07:40:35.000
movements which make up the larger movements, which is always

2142
07:40:35.040 --> 07:40:42.720
the case. Now, when you move your hand, it might

2143
07:40:42.840 --> 07:40:46.720
seem like it's one movement, but it's lots of minute

2144
07:40:47.479 --> 07:40:58.560
different muscles moving in accordance with each other. And what

2145
07:40:58.880 --> 07:41:11.319
happens in this space that we're sharing is we move

2146
07:41:11.520 --> 07:41:32.159
from that big movement into those smaller movements. Starting to

2147
07:41:32.400 --> 07:41:43.439
focus on how your body feels, not just as a whole,

2148
07:41:44.799 --> 07:41:49.599
not just oh, i'm feeling this way. I'm feeling stressed

2149
07:41:49.799 --> 07:41:55.479
or tense, or I'm feeling relaxed and calm. I'm feeling

2150
07:41:55.639 --> 07:42:02.360
this way, I'm feeling that way. Starting to notice that

2151
07:42:02.520 --> 07:42:16.520
your body begins to present to you small feelings around

2152
07:42:16.599 --> 07:42:34.319
your body, small physical sensations in your legs, whether pleasurable

2153
07:42:35.560 --> 07:42:49.520
or not. Maybe resisting the temptation to label them or

2154
07:42:49.599 --> 07:42:57.400
to judge them. Those feelings just thinking them thinking about

2155
07:42:57.439 --> 07:43:13.599
them is just being neutral, just feelings, not being particularly concerned,

2156
07:43:15.080 --> 07:43:30.240
just noticing what your body is telling you. Feelings in

2157
07:43:30.360 --> 07:43:36.520
your arms, instead of feeling the hole of the arm,

2158
07:43:37.959 --> 07:43:47.159
maybe notice those individual feelings, all those different muscles and

2159
07:43:51.319 --> 07:44:00.520
the skin, the hairs of your arms, all the internal

2160
07:44:00.680 --> 07:44:16.799
parts of your arms, the veins, the bones, just being

2161
07:44:16.880 --> 07:44:25.680
aware of maybe your elbow on your right arm has

2162
07:44:25.759 --> 07:44:37.080
a certain feeling. Maybe your left wrist also has its

2163
07:44:37.200 --> 07:44:57.919
own individual physical sensation. What about your forearm on your

2164
07:44:58.040 --> 07:45:10.000
right arm, you're right for arm, there may not be

2165
07:45:10.119 --> 07:45:18.119
any particular feeling that you could even give a name to,

2166
07:45:21.880 --> 07:45:26.240
may not feel like anything other than just a feeling.

2167
07:45:27.159 --> 07:45:39.200
You know, it's there. The feelings in your shoulders, perhaps

2168
07:45:39.279 --> 07:45:43.040
your shoulders when you think about them, kind of almost

2169
07:45:43.240 --> 07:45:49.919
like they're the same, you know, the same feeling, almost

2170
07:45:50.040 --> 07:45:54.680
like both of your shoulders are just one thing. Of

2171
07:45:54.880 --> 07:46:06.080
course they're not. And when you focus on your left

2172
07:46:06.119 --> 07:46:14.279
shoulder and then on your right shoulder, maybe find that

2173
07:46:14.439 --> 07:46:19.759
you move the muscles a little bit, maybe tense the

2174
07:46:19.919 --> 07:46:45.959
muscles gently, noticing the difference in each shoulder. Your lower back,

2175
07:46:58.840 --> 07:47:02.560
the left side of your lower back and the right

2176
07:47:02.799 --> 07:47:13.759
side of your lower back of course, that connection to

2177
07:47:13.880 --> 07:47:26.360
your buttocks and to your hips, and also moving up

2178
07:47:27.119 --> 07:47:40.840
into the middle of your back. And sometimes like right now, actually,

2179
07:47:41.720 --> 07:47:45.360
when I focus on that part, when I focused on

2180
07:47:45.479 --> 07:47:51.279
my buttocks and then I focused on the middle of

2181
07:47:51.360 --> 07:47:54.240
my back, I almost felt like the muscles in my

2182
07:47:54.360 --> 07:48:04.360
lower back were being stretched very gently, just stretched a

2183
07:48:04.439 --> 07:48:12.520
little bit. Even though I wasn't doing anything to try

2184
07:48:12.840 --> 07:48:18.000
to stretch your lower back, it just seemed to happen.

2185
07:48:19.200 --> 07:48:36.799
The feeling of very gently stretching your lower back comes along.

2186
07:48:40.520 --> 07:49:03.799
I have feeling in your chest, just noticing what sensations

2187
07:49:05.439 --> 07:49:23.080
you are experiencing in your chest right now. And there's

2188
07:49:23.159 --> 07:49:27.319
so much of the chest. Obviously, there's the collar bone

2189
07:49:27.479 --> 07:49:34.240
leading to the chest. You've got the chest bone, You've

2190
07:49:34.279 --> 07:49:42.599
got the muscles in your chest. Of course, if you're female,

2191
07:49:43.279 --> 07:49:50.479
there's possibly the breasts. If you're male, you've got the

2192
07:49:53.319 --> 07:49:56.560
different well why not that different these days, But.

2193
07:49:58.720 --> 07:49:59.880
There may be more.

2194
07:50:01.639 --> 07:50:07.919
Muscles at the top of the chest, but at the

2195
07:50:08.080 --> 07:50:13.000
side underneath, it's pretty much the same. Whether you're a

2196
07:50:13.040 --> 07:50:18.080
man or a woman. There's muscles there, muscles that stretch

2197
07:50:18.200 --> 07:50:23.759
out to your back as well as breast tissue. Stretches

2198
07:50:24.400 --> 07:50:31.639
and moves into your back to just being aware of

2199
07:50:31.720 --> 07:50:52.759
your chest, being with whatever feeling there is in your chest.

2200
07:51:08.279 --> 07:51:11.439
And when I noticed that, I focus on my chest,

2201
07:51:15.840 --> 07:51:21.080
I feel it in my back, my upper back. I mean,

2202
07:51:21.159 --> 07:51:24.119
I guess the obvious reason would be because you know,

2203
07:51:24.119 --> 07:51:34.880
I'm breathe in in, and it stretches my chest and

2204
07:51:35.240 --> 07:51:49.080
my back at the same time. It feels it feels okay,

2205
07:51:55.680 --> 07:52:00.840
it doesn't feel a little bit of pain in my

2206
07:52:01.119 --> 07:52:08.680
right chest A little bit not pain, but little discomfort,

2207
07:52:08.840 --> 07:52:18.880
maybe stiffness possibly, I don't know. I notice my shoulders

2208
07:52:18.919 --> 07:52:28.000
also wanting to flex for some reason. I think that's

2209
07:52:28.040 --> 07:52:36.360
probably part of my upper back, that connection between my

2210
07:52:36.479 --> 07:52:40.560
shoulders and my upper back, because I can move my

2211
07:52:40.680 --> 07:52:47.959
shoulders and stretch the muscles in my back, moving the

2212
07:52:48.040 --> 07:52:54.560
shoulders backwards or up, which then moves. I think it's

2213
07:52:54.639 --> 07:53:10.319
the scapulous in your back. It feels quite nice. Actually,

2214
07:53:15.680 --> 07:53:18.840
a good thing about this is you can, if you

2215
07:53:18.959 --> 07:53:32.919
want to, you can just flex or stimulate the various

2216
07:53:33.119 --> 07:53:40.599
muscles in your body gently in order to get more

2217
07:53:40.639 --> 07:53:50.959
of a sense of how they feel. And when you're relaxing,

2218
07:53:55.759 --> 07:53:59.880
when you do tense and muscle and you let it go,

2219
07:54:00.520 --> 07:54:09.200
and yet it relax It relaxes way more than it

2220
07:54:09.240 --> 07:54:19.560
would normally. That you have to feel that you're able

2221
07:54:19.680 --> 07:54:23.319
to do that. There's no point in doing it if

2222
07:54:23.400 --> 07:54:28.959
there's an issue with the per part of your body.

2223
07:54:32.439 --> 07:54:39.040
You need to be gentle with yourself at all times

2224
07:54:41.639 --> 07:54:53.159
when relaxing deeply. It's important to be kind to yourself

2225
07:55:00.720 --> 07:55:09.200
as you notice your mind. How much has your mind

2226
07:55:09.520 --> 07:55:36.759
slowed down since we started this recording. How came and

2227
07:55:37.040 --> 07:55:48.360
peaceful is your mind right now? We have nothing to

2228
07:55:48.479 --> 07:55:58.360
think about and just my voice to listen to, because

2229
07:55:58.439 --> 07:56:09.400
you know, the intent behind this recording is relaxation. At

2230
07:56:09.439 --> 07:56:15.880
the very least, for you to feel more relaxed at

2231
07:56:15.919 --> 07:56:19.279
the end of the recording than you did at the beginning,

2232
07:56:24.400 --> 07:56:33.080
at the very least, for your mind to slow down

2233
07:56:35.959 --> 07:56:48.720
because your body continues to relax, because that's what you

2234
07:56:50.400 --> 07:57:10.200
want to happen. That's what you expect to happen, for

2235
07:57:10.439 --> 07:57:28.639
relaxation to fill your body, maybe calm in your mind

2236
07:57:30.119 --> 07:57:37.639
to the point of boredom. When you start maybe to

2237
07:57:43.279 --> 07:58:24.040
drift away, drift in, it's almost as if you're moving

2238
07:58:24.680 --> 07:58:32.520
further away from your body in your mind, just leaving

2239
07:58:32.759 --> 07:58:44.720
that there kind of liking it. An escape pod and

2240
07:58:44.840 --> 07:58:49.159
a spaceship a movie, a space movie. You know when

2241
07:58:49.200 --> 07:58:53.040
they get into a little part in it, since the

2242
07:58:53.159 --> 07:59:24.759
man far away from the spaceship, save dream, continue to relax,

2243
07:59:45.040 --> 08:01:12.959
drifting slow and peace, so rare and peace, and focusing

2244
08:01:13.360 --> 08:01:27.200
on that feeling of those individual parts of your body

2245
08:01:28.200 --> 08:01:45.840
that or relaxing one by one. You may find that

2246
08:01:50.200 --> 08:01:59.840
every now and then you realize that you weren't listening

2247
08:02:01.639 --> 08:02:08.200
to my voice. It give your mind started to imagine

2248
08:02:10.560 --> 08:02:23.400
something different, maybe started to almost move into some kind

2249
08:02:23.520 --> 08:02:31.840
of a dreamy state, and then you become aware of

2250
08:02:32.000 --> 08:02:41.240
my voice again. And even though you may want to

2251
08:02:41.520 --> 08:02:49.080
focus on my voice, you may also wish to allow

2252
08:02:49.319 --> 08:03:00.599
your mind to just drift naturally into that face and

2253
08:03:00.959 --> 08:03:25.159
comfort and safety. As you feel more comfort spreading through

2254
08:03:25.279 --> 08:03:42.040
your body like a warm blanket covering you gently, keeping

2255
08:03:42.119 --> 08:04:00.240
your body it just perfect temperature, and even if you

2256
08:04:00.360 --> 08:04:15.159
can hear background sounds, they just don't seem to matter anymore.

2257
08:04:20.479 --> 08:04:36.720
There's that sense of peace spreads through your mind like

2258
08:04:36.840 --> 08:04:48.840
a gentle breeze, yet strong enough to blow away all negativity,

2259
08:04:53.159 --> 08:05:04.360
strong enough to remove from your mind any anxiety or

2260
08:05:04.639 --> 08:05:18.840
stress that was there before. And blow away any other

2261
08:05:19.240 --> 08:05:42.759
thoughts or feelings that just don't fit with the sense relaxation.

2262
08:05:43.520 --> 08:06:13.439
That is feeling your body end your mind unless you

2263
08:06:13.639 --> 08:06:20.360
focus on your mind. The count down from ten down

2264
08:06:20.479 --> 08:06:29.000
to one, and with each number you hear, your mind

2265
08:06:32.040 --> 08:06:57.159
will become slightly more relaxed, just just slightly so, from

2266
08:06:57.360 --> 08:07:04.479
ten down to nine, just a slight movement. I'm nine

2267
08:07:04.599 --> 08:07:17.240
down to eight, just another small change in how you feel.

2268
08:07:22.639 --> 08:07:30.919
Eight down to seven. That feeling is a gap, almost

2269
08:07:31.000 --> 08:07:36.560
like a gap that starts to get wider, the gap

2270
08:07:37.040 --> 08:07:44.799
between those feelings that you used to have in your

2271
08:07:44.880 --> 08:07:53.560
mind compared to the feelings you have that are growing now,

2272
08:07:55.279 --> 08:08:05.119
feelings of comfort and security and confidence. Then the gap

2273
08:08:05.520 --> 08:08:11.680
becomes wider. Eight down to seven, seven down to six,

2274
08:08:15.319 --> 08:08:20.319
And when you get to five, your mind will start

2275
08:08:20.479 --> 08:08:33.439
to have a certain physical sensation, most like there's a

2276
08:08:33.720 --> 08:08:40.360
magnet outside of your head sucking the tension and the

2277
08:08:40.639 --> 08:08:48.319
stress and any remaining feelings that you don't want, sucking

2278
08:08:48.400 --> 08:08:57.479
them out through your skull. And in down to four

2279
08:08:59.439 --> 08:09:06.240
you could start to really experience that sense of not

2280
08:09:06.560 --> 08:09:16.720
just emptiness, but space, a place full of fresh air,

2281
08:09:21.759 --> 08:09:28.520
place where you can stretch. It's almost as if as

2282
08:09:28.599 --> 08:09:32.680
you go down to four and three, your mind is

2283
08:09:32.840 --> 08:09:47.360
expanding with this sense of peace and tranquility growing as

2284
08:09:47.439 --> 08:09:55.400
it moves down to When you get to one, mind

2285
08:09:58.720 --> 08:10:11.799
just feels exactly how you want to feel, almost perfect feeling,

2286
08:10:17.639 --> 08:10:29.119
maybe a sensation that you'd like to keep a place

2287
08:10:29.479 --> 08:10:51.119
that's safe, where nothing can affect you at all, and

2288
08:10:51.279 --> 08:10:57.560
you can stay in that that space of comfort and confidence,

2289
08:11:00.279 --> 08:11:07.159
confident in your own ability to create this space and

2290
08:11:07.319 --> 08:11:14.439
this fear of comfort within your own mind just by

2291
08:11:14.639 --> 08:11:24.799
counting ten down to one. And this is something that

2292
08:11:25.000 --> 08:11:33.759
you can do yourself when you're on your own, a

2293
08:11:33.959 --> 08:11:37.759
time when you can maybe sit down, maybe just for

2294
08:11:37.840 --> 08:11:50.639
a few minutes, close your eyes, just count slowly from

2295
08:11:50.880 --> 08:12:05.279
ten down to one and react experience these feelings in

2296
08:12:05.400 --> 08:12:14.279
your mind. And when you feel that way in your mind,

2297
08:12:16.000 --> 08:12:30.279
your body copies your mind, and that feeling is spread

2298
08:12:30.520 --> 08:12:37.759
through your spine and your nervous system into every part

2299
08:12:38.080 --> 08:12:50.759
of your body, travels through your bloodstream, heathing and relaxing

2300
08:12:53.000 --> 08:13:10.959
every particle of your existence. And we can we can

2301
08:13:11.119 --> 08:13:19.479
practice this a few times before the end of the recording,

2302
08:13:20.159 --> 08:13:26.000
and then you can practice on your own and each

2303
08:13:26.279 --> 08:13:39.439
time you count from ten about one. The feelings of comfort, calmness,

2304
08:13:40.680 --> 08:13:59.400
deep deep relaxation becomes stronger and deeper feeling your my

2305
08:14:00.119 --> 08:14:09.360
than your green with these positive chemicals and spread throughout

2306
08:14:09.439 --> 08:14:19.240
your body, relaxing you so quickly, relaxing your whole body

2307
08:14:19.479 --> 08:14:32.680
and mind so very very easily, just by counting from

2308
08:14:32.880 --> 08:14:43.240
ten down to one. So we're going to do it now.

2309
08:14:44.080 --> 08:14:48.000
I'm going to count from ten down to one. I'd

2310
08:14:48.200 --> 08:14:52.520
like you to repeat the number after me. So when

2311
08:14:52.560 --> 08:14:59.520
I say ten, you can just repeat to yourself.

2312
08:15:00.919 --> 08:15:01.119
Ten.

2313
08:15:06.759 --> 08:15:16.119
Just notice, be aware of how you feel in your

2314
08:15:16.279 --> 08:15:25.799
mind and your body. And when I say nine, you

2315
08:15:25.880 --> 08:15:41.720
can repeat to yourself nine again, noticing the increase in

2316
08:15:41.959 --> 08:15:49.880
comfort and calmness in your mind and in your body.

2317
08:15:55.880 --> 08:16:05.319
The same, when the same eight, when I say seven, six,

2318
08:16:07.840 --> 08:16:22.159
when I say five, four, when I say three, two,

2319
08:16:26.560 --> 08:16:32.759
and lastly when I say one, you can repeat that number.

2320
08:16:40.200 --> 08:16:40.360
Now.

2321
08:16:40.479 --> 08:16:46.040
Of course, when you do this on your own without

2322
08:16:46.159 --> 08:16:51.159
listening to me, you can say the numbers or whatever

2323
08:16:52.759 --> 08:17:01.240
speed that you feel is necessary for you, so you

2324
08:17:01.360 --> 08:17:07.319
can adapt. So you feel you want to say the

2325
08:17:07.479 --> 08:17:15.040
numbers ten down to one faster than I do, then

2326
08:17:15.040 --> 08:17:17.959
you go ahead and do that. Or if you feel

2327
08:17:18.799 --> 08:17:21.919
when you do it yourself that you'd like to have

2328
08:17:22.479 --> 08:17:30.479
more more space between the numbers, maybe take a lot

2329
08:17:30.720 --> 08:17:38.279
longer to get from ten all the way down to one.

2330
08:17:42.479 --> 08:17:55.040
That's your choice also to do. So I'm going to

2331
08:17:55.200 --> 08:18:03.520
count from ten down to one. I want to get

2332
08:18:03.599 --> 08:18:07.959
to one. That will be the end of this recording.

2333
08:18:10.439 --> 08:18:14.560
The let's course, you're listening to music, and the music

2334
08:18:14.680 --> 08:23:30.720
will continue ten nine, five, the twenty nine, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2335
08:23:35.479 --> 08:24:20.680
twelve eleven, ten nine, eight, seven, six, five, four, three

2336
08:24:25.720 --> 08:24:49.279
two one. Now open your eyes, noticing how you physically

2337
08:24:49.400 --> 08:24:58.439
feel having counted down from twenty to one, allowing stress,

2338
08:24:58.720 --> 08:25:04.000
tension to leave through your fingertips and your tastes. And

2339
08:25:04.080 --> 08:25:08.680
as you focus on your fingertips maybe they feel a

2340
08:25:08.720 --> 08:25:16.119
little bit tingling, which is I suppose quite understanding, considering

2341
08:25:16.200 --> 08:25:20.680
the tension has been exiting your body through your fingertips.

2342
08:25:27.159 --> 08:25:29.119
So now I'm going to count from twenty down to

2343
08:25:29.240 --> 08:25:37.080
one again. This time you can feel relief of tension

2344
08:25:38.680 --> 08:25:47.400
and stress and the anxiety that you may have leaving

2345
08:25:49.599 --> 08:25:55.560
through your stomach, just leaving through your stomach, almost as

2346
08:25:55.599 --> 08:26:02.240
if it's just releasing the whole of your stomach, your

2347
08:26:02.400 --> 08:26:06.880
navel to just above your chest, or blow your chest

2348
08:26:07.000 --> 08:26:11.560
rather so surrounding your belly by an area the whole area.

2349
08:26:13.680 --> 08:26:18.279
You can feel the tension of your body where there's left,

2350
08:26:18.560 --> 08:26:23.840
just releasing from that area, and you may notice that

2351
08:26:24.000 --> 08:26:30.200
your stomach will become very relaxed. As my countdown from

2352
08:26:30.319 --> 08:28:03.479
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two,

2353
08:28:08.880 --> 08:28:15.959
or you can open your eyes again if you choose,

2354
08:28:16.520 --> 08:28:20.159
or you can just keep them closed because it feels relaxing.

2355
08:28:22.479 --> 08:28:27.599
Just notice how your stomach feels. I notice as your focus,

2356
08:28:27.880 --> 08:28:33.080
just do a little scan of your body. Just notice

2357
08:28:33.119 --> 08:28:46.240
how your body feels focusing put upper body, back, chest, stomach, legs, arms, hands, feet,

2358
08:28:49.240 --> 08:28:56.159
just noticing, and you know, you may start to feel

2359
08:28:58.639 --> 08:29:02.240
more of a sense of time madness, which may be

2360
08:29:02.400 --> 08:29:08.880
the reason listening to this recording, because you like to

2361
08:29:10.560 --> 08:29:18.479
let go completely of everything and drift or into a

2362
08:29:18.639 --> 08:29:33.520
nice natural, calm, relaxing sleep. So now we're going to

2363
08:29:33.639 --> 08:29:43.159
focus on your forehead, and if you choose, you can

2364
08:29:43.279 --> 08:29:48.720
incorporate your eyes in this focus as well. Your forehead

2365
08:29:48.840 --> 08:29:54.959
and your eyes. It's that whole area basically, almost as

2366
08:29:55.000 --> 08:29:57.720
if you were wearing a mask, you know, like a

2367
08:30:00.279 --> 08:30:06.680
batman mask or something, or I'm trying to find zorrow

2368
08:30:06.880 --> 08:30:08.880
or something, you know, the kind of mask that covers

2369
08:30:08.919 --> 08:30:12.000
your eyes but also covers quite a lot of the forehead.

2370
08:30:15.919 --> 08:30:18.959
Focusing on that area because that's the area that we're

2371
08:30:19.000 --> 08:30:25.919
now going to release tension, stress from your mind, your brain,

2372
08:30:26.200 --> 08:30:29.799
from your mind, and any tension that you may have

2373
08:30:30.080 --> 08:30:34.159
remaining in your face, in your neck and your jaw,

2374
08:30:35.360 --> 08:30:41.520
in your eyes, your forehead, or your scalp. So basically,

2375
08:30:41.720 --> 08:30:47.560
any tension within your head area, including your mind and

2376
08:30:47.759 --> 08:30:55.959
your brain, that's going to be released through your forehead

2377
08:30:56.040 --> 08:31:03.400
and your eyes. As I count down again from twenty

2378
08:31:03.799 --> 08:32:27.880
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

2379
08:32:33.159 --> 08:32:38.119
Four three.

2380
08:32:47.360 --> 08:33:03.959
One laicid, she scared and your face with jaw, your eyes,

2381
08:33:05.319 --> 08:33:14.319
of cheap bones, your ears, a forehead, your scalp, your neck,

2382
08:33:15.799 --> 08:33:19.119
back of your neck, the front of your neck, the

2383
08:33:19.360 --> 08:33:30.279
side of your neck, and your throat. Noticing being aware

2384
08:33:30.560 --> 08:33:41.799
of the comfort increased being relaxation not just in your

2385
08:33:42.000 --> 08:33:47.319
head and neck and mind, also the rest of your body.

2386
08:33:52.639 --> 08:33:58.520
Just notice how loose and calm you film, and how

2387
08:33:58.720 --> 08:34:03.040
easily it is to just let go.

2388
08:34:05.840 --> 08:34:21.560
Completely, let go completely, how easily.

2389
08:34:29.360 --> 08:34:32.279
So what I'm going to do now is I want

2390
08:34:32.439 --> 08:34:40.159
to focus on the top of your head that we're

2391
08:34:40.200 --> 08:34:48.919
going to allow every last piece of tension or stress

2392
08:34:49.159 --> 08:34:55.400
the mind be lingering or hiding in your body or mind,

2393
08:34:56.159 --> 08:34:56.880
my head.

2394
08:34:58.200 --> 08:34:58.599
To just.

2395
08:35:00.360 --> 08:35:06.000
Be sucked down on the top of your head and

2396
08:35:06.240 --> 08:35:14.520
released into the air. Wants sucked down into the clouds.

2397
08:35:17.000 --> 08:35:23.000
Imagine a big cloud above your head, almost like a whirlpool.

2398
08:35:23.799 --> 08:35:28.560
It's is gonna suck that at tension out the top

2399
08:35:28.639 --> 08:35:33.040
of your head. Just take away.

2400
08:35:34.880 --> 08:35:35.080
Good.

2401
08:35:38.080 --> 08:35:41.840
Lets you focus. Imagine an opening on the top of

2402
08:35:41.919 --> 08:35:48.680
your head with that tension, stress and any remaining issues,

2403
08:35:48.880 --> 08:35:52.639
maybe worries of inserts that are no use to you.

2404
08:35:52.840 --> 08:35:56.599
Now you can all be sucked down at the top

2405
08:35:56.639 --> 08:36:03.520
of your head you've taken away. As I count down again,

2406
08:36:04.200 --> 08:36:38.959
I'm twenty down to one now twenty nineteen, eighteen, seventeen, sixteen,

2407
08:36:44.840 --> 08:37:58.799
fifty fourteen, thirteen to twelve, eleven, ten, nine, eight, seven, six, five, four, three.

2408
08:38:02.959 --> 08:38:08.799
To wa.

2409
08:38:19.000 --> 08:38:37.119
Pray noticing how you feel, how relaxed and calm you

2410
08:38:37.319 --> 08:38:52.720
physically and mentally feel right now, how peaceful your mind feels.

2411
08:38:55.360 --> 08:39:00.560
It feels so nice to just let go, to give

2412
08:39:00.599 --> 08:39:14.680
yourself some space to breathe easily, to think calmly, just

2413
08:39:14.759 --> 08:39:20.040
to take a break from all that pointless worry and

2414
08:39:21.279 --> 08:39:25.599
concerns about things that you don't need to think about

2415
08:39:28.799 --> 08:39:36.119
right now, because this is your time to let go.

2416
08:39:37.479 --> 08:39:47.240
This is your space to enjoy feeling deeply relaxed, peaceful

2417
08:39:47.400 --> 08:39:54.680
in your mind, relaxed in your body. They can feel

2418
08:39:55.240 --> 08:40:05.040
so good, so nice to just not have to do anything,

2419
08:40:07.360 --> 08:40:16.279
to be able to really enjoy that serenity that comes

2420
08:40:17.840 --> 08:40:30.880
of letting go completely, that peacefulness that comes with being

2421
08:40:31.560 --> 08:40:42.840
in this peaceful space. And you can keep this sense

2422
08:40:43.040 --> 08:40:54.919
of calmness for as long as you choose. If you

2423
08:40:55.159 --> 08:41:01.799
choose to drift off into a dean eeling natural sleep,

2424
08:41:03.119 --> 08:41:09.799
then you can do that. It's completely up to you,

2425
08:41:14.599 --> 08:41:19.319
and you can keep this feeling of calmness physically and

2426
08:41:19.400 --> 08:41:24.880
in your mind for as long as you choose to

2427
08:41:25.080 --> 08:41:40.360
feel completely relaxed, completely relax And I'd like you to

2428
08:41:40.840 --> 08:41:54.759
make up your mind that you're going to relax and

2429
08:41:54.799 --> 08:41:58.000
I want to explore that with you, what it feels

2430
08:41:58.159 --> 08:42:05.000
like when you actually decide that you're going to relax,

2431
08:42:06.680 --> 08:42:13.279
not forcing yourself, but giving yourself that. Yes, it is

2432
08:42:13.360 --> 08:42:18.319
a command, really, isn't it. When you're telling yourself relax

2433
08:42:20.520 --> 08:42:25.759
in a gentle but firm way, that only you can

2434
08:42:25.880 --> 08:42:30.799
really tell yourself in that way. You can't really have

2435
08:42:30.919 --> 08:42:34.759
someone else saying to you and now it relax, relax,

2436
08:42:35.400 --> 08:42:39.080
you know, and it needs to be gentle, but you

2437
08:42:39.159 --> 08:42:46.240
can't someone else can't really have the same the same

2438
08:42:46.479 --> 08:42:53.959
kind of influence or power that you have over your

2439
08:42:54.119 --> 08:43:05.680
own physicality, over how you feel, because when you say

2440
08:43:05.759 --> 08:43:14.000
it to yourself, it means more. It's personal, and your

2441
08:43:14.119 --> 08:43:19.319
brain and your unconscious mind and your body listens to

2442
08:43:19.479 --> 08:43:25.159
what you say. So, for example, we'll test it out.

2443
08:43:25.759 --> 08:43:28.240
We'll do a little test if you little tests along

2444
08:43:28.319 --> 08:43:32.000
the way, and you can get more of an idea

2445
08:43:32.240 --> 08:43:38.360
of the force, the positive force that you can have

2446
08:43:39.720 --> 08:43:46.080
in creating a sense of comfort and relaxation and your

2447
08:43:46.119 --> 08:43:53.360
body and your mind quite quickly just by you telling

2448
08:43:53.439 --> 08:44:03.400
yourself to relax. So I'm going to start by it's

2449
08:44:03.479 --> 08:44:09.439
focus on your hands. So focus on your hands and

2450
08:44:09.599 --> 08:44:14.279
just tell your hands to relax, and just say relax.

2451
08:44:15.919 --> 08:44:21.319
As you focus on your hands. You could say my

2452
08:44:21.639 --> 08:44:25.400
hands are relaxed, or I want my hands to relax.

2453
08:44:27.520 --> 08:44:33.279
I think if you actually do it directly by focusing

2454
08:44:33.959 --> 08:44:38.119
and imagining that your hands can hear what you're saying.

2455
08:44:38.279 --> 08:44:41.279
You know, they've got little ears, which is a little weird.

2456
08:44:43.840 --> 08:44:54.759
So talking to your hands and just say relax, medicin.

2457
08:45:00.880 --> 08:45:16.000
Now your hands start to relax. Now focus on your

2458
08:45:16.080 --> 08:45:20.119
eyes and tell your eyes to relax. You just say

2459
08:45:20.159 --> 08:45:26.439
in the same word relax and find the right tone

2460
08:45:27.000 --> 08:45:32.959
for you. You know, I might say relax, but you

2461
08:45:33.959 --> 08:45:41.439
you might say relax or relax. You know, you might

2462
08:45:41.520 --> 08:45:47.919
say it differently to yourself, and that's important for you

2463
08:45:48.759 --> 08:45:54.000
to gauge what feels the right for you. To just

2464
08:45:54.159 --> 08:45:59.159
tell your eyes to relax whilst focusing on your eyes,

2465
08:45:59.599 --> 08:46:03.759
your eye lids, the muscles around your eyes, your eyebrows,

2466
08:46:04.319 --> 08:46:39.840
and just tell your eyes directly relax now. Now, I

2467
08:46:40.040 --> 08:46:50.360
just did that myself, And sometimes you may feel that

2468
08:46:50.439 --> 08:46:55.439
you need a bit more time for the different parts

2469
08:46:55.520 --> 08:46:59.400
to relax, you know, because I start talking again and

2470
08:46:59.560 --> 08:47:04.560
maybe that part hasn't relaxed fully. But what happened is

2471
08:47:04.599 --> 08:47:07.319
that it would just continue to relax even though I'm talking.

2472
08:47:08.959 --> 08:47:14.720
And that's happened with my eyes. Something else I noticed

2473
08:47:14.840 --> 08:47:19.479
is when I started focusing on my eyes, that actually

2474
08:47:20.240 --> 08:47:23.080
almost became they got worse before they got better in

2475
08:47:23.200 --> 08:47:27.000
a way. So I felt a degree of tension growing

2476
08:47:27.080 --> 08:47:32.759
in my eyes and then disappearing. So I think what

2477
08:47:32.959 --> 08:47:37.479
that was really was just ME becoming more aware of

2478
08:47:37.840 --> 08:47:43.439
the tension that was already there that I I wasn't

2479
08:47:43.520 --> 08:47:48.560
focused on it before, so I wasn't really acknowledging it

2480
08:47:49.080 --> 08:48:05.599
or really conscious to those feelings. Yeah, my eyes is

2481
08:48:05.880 --> 08:48:09.400
still continuing to relax, as well as my hands. Actually,

2482
08:48:12.840 --> 08:48:18.240
my hands have got a certain kind of energy, like

2483
08:48:18.520 --> 08:48:23.639
not buzzing, but I can kind of feel a degree

2484
08:48:23.680 --> 08:48:29.639
of energy in my hands. Maybe that's where the tension

2485
08:48:29.759 --> 08:48:33.400
is being released. Maybe that's the cause.

2486
08:48:33.479 --> 08:48:33.720
In that.

2487
08:48:41.040 --> 08:48:43.200
The next part, I think we should focus on the

2488
08:48:43.279 --> 08:48:46.080
back of the neck. That's the part was quite often

2489
08:48:48.240 --> 08:48:51.200
or for me, holds tension. I don't know about for yourself,

2490
08:48:52.080 --> 08:48:56.360
but I think it's quite a standard place where tension

2491
08:48:56.520 --> 08:49:03.200
is sometimes held. So and I'm doing exactly what you're

2492
08:49:03.279 --> 08:49:05.880
doing as you do it as well, So I'm telling

2493
08:49:06.000 --> 08:49:10.159
my body parts to relax as well. So if you

2494
08:49:10.240 --> 08:49:13.080
tell your neck at the back of your neck, focus

2495
08:49:13.200 --> 08:49:18.200
on the back of your neck, and just say relax

2496
08:49:19.840 --> 08:49:22.520
in your own words, in your own tone, in your

2497
08:49:22.560 --> 08:49:25.400
own voice. You can say out loud, or you can

2498
08:49:25.520 --> 08:49:30.639
just say it to yourself internally. But you're focusing and

2499
08:49:30.720 --> 08:49:34.479
you're saying it literally to the back of your neck,

2500
08:49:35.319 --> 08:49:37.840
as if the back of your neck can actually hear

2501
08:49:38.639 --> 08:49:45.400
what you're saying. So do that now, Just say relax

2502
08:49:45.919 --> 08:50:27.799
to the back of your neck, and I'll do the same. Now,

2503
08:50:27.880 --> 08:50:32.959
what I noticed, and you may have had similar thing is,

2504
08:50:33.720 --> 08:50:36.279
even though I was focusing on the back of my neck,

2505
08:50:41.319 --> 08:50:47.959
other parts started to I don't know, showed themselves to

2506
08:50:48.119 --> 08:50:51.439
me or maybe because they want to be relaxed as well.

2507
08:50:51.560 --> 08:50:56.400
But I started noticing the feelings in my shoulders, tension

2508
08:50:56.479 --> 08:51:02.000
in my shoulders, and in my upper back. Whether that

2509
08:51:02.240 --> 08:51:07.759
was because my back of my neck was saying I'm

2510
08:51:07.759 --> 08:51:12.599
pretty much okay. It's the other parts that need attention,

2511
08:51:19.000 --> 08:51:22.000
but my low back of my neck is still relaxing.

2512
08:51:23.479 --> 08:51:25.959
But I just became more aware of other parts that

2513
08:51:26.200 --> 08:51:34.840
needed attention. Now, this might happen and it's not. It

2514
08:51:34.919 --> 08:51:38.360
doesn't mean that it's going wrong. It just means you're

2515
08:51:38.439 --> 08:51:45.119
being notified of more places that also want to feel relaxed.

2516
08:51:48.360 --> 08:51:52.720
So I'm going to focus on my upper back so

2517
08:51:52.919 --> 08:51:56.560
you can do the same. Even if you don't have

2518
08:51:56.720 --> 08:52:02.080
any feelings of tension there obvious in your upper back.

2519
08:52:04.000 --> 08:52:08.880
You just focus on your back and the whole area

2520
08:52:09.040 --> 08:52:13.560
from the shoulder blades down to the middle of your

2521
08:52:13.599 --> 08:52:17.840
back and your spine. And with me, it's more the

2522
08:52:17.959 --> 08:52:25.959
shoulder blades more. Yeah, that's the parts that are really

2523
08:52:28.040 --> 08:52:34.759
sort of given me the not that it needs relax

2524
08:52:34.840 --> 08:52:38.400
in the sounds. Gonna ask that wad to relax, and

2525
08:52:38.560 --> 08:52:52.159
you can do the same. Now, relax your upper back.

2526
08:52:59.599 --> 08:53:09.360
M there's something strange happened there, And this often happens.

2527
08:53:09.439 --> 08:53:15.520
I've been doing this for sixteen years or something, and

2528
08:53:15.759 --> 08:53:24.439
often I'm I'm surprised, but amazed really that there can

2529
08:53:24.520 --> 08:53:28.720
be a feeling. So when I was focusing on the

2530
08:53:28.799 --> 08:53:32.799
back of my neck, my upper back was starting to

2531
08:53:33.000 --> 08:53:39.360
feel quite stressed and in need of attention. As soon

2532
08:53:39.400 --> 08:53:42.720
as I started talking to you about my upper back

2533
08:53:43.560 --> 08:53:48.119
and talking about, you know, getting ready to ask the

2534
08:53:48.240 --> 08:53:53.360
upper back to relax, my back already started to relax.

2535
08:53:56.080 --> 08:53:59.200
It's almost as if it doesn't need to hear the words,

2536
08:54:00.240 --> 08:54:18.159
just needs attention, just needs to be noticed. That is

2537
08:54:18.319 --> 08:54:25.680
something that often happens in this type of situation is

2538
08:54:25.880 --> 08:54:31.040
when you start to relax a couple of parts of

2539
08:54:31.119 --> 08:54:36.319
your body, as we've done with our hands, our eyes

2540
08:54:36.520 --> 08:54:45.799
and eyelids, and now back of the neck, top of

2541
08:54:45.880 --> 08:54:51.400
the back, upper back, the rest of the body seems

2542
08:54:51.439 --> 08:54:59.080
to just take notice and decide in its own way

2543
08:55:00.360 --> 08:55:07.360
to start relaxing. Other parts of your body start to

2544
08:55:07.639 --> 08:55:16.599
just become looser. I suppose it's kind of like a

2545
08:55:16.680 --> 08:55:20.840
bit of an avalanche, you know, the little ball starts

2546
08:55:21.000 --> 08:55:24.240
rolling before you know it. The whole of your body

2547
08:55:24.400 --> 08:55:36.560
is completely relaxed and can't And if you focus on

2548
08:55:36.639 --> 08:55:49.000
your face, you focus on your eyes, your eyelids, your eyebrows,

2549
08:55:49.240 --> 08:55:58.240
and the muscles around your eyes. Maybe you start to

2550
08:55:58.400 --> 08:56:03.279
notice that your forehead is more relaxed than it was.

2551
08:56:05.360 --> 08:56:10.720
Maybe your face is more relaxed. I would say, my

2552
08:56:11.040 --> 08:56:14.919
entire face is a lot more relaxed than it was.

2553
08:56:26.200 --> 08:56:32.000
So you're going to focus now on your shoulders again,

2554
08:56:32.240 --> 08:56:37.240
just like before. Just tell your shoulders and you can

2555
08:56:37.400 --> 08:56:39.959
do them individuity. You can do the right shoulder and

2556
08:56:40.000 --> 08:56:44.360
left shoulder. I just didn't do both at the same time.

2557
08:56:46.119 --> 08:56:49.520
And just tell your shoulders as you focus on them

2558
08:56:49.599 --> 08:56:54.159
in your mind, focus on them how they feel. Maybe

2559
08:56:55.520 --> 08:57:02.119
you can see them in your mind's eye. Just tell

2560
08:57:02.159 --> 08:57:56.959
your shoulders to relax as nice as they relax. I

2561
08:57:57.119 --> 08:58:06.599
didn't notice, especially with my back, is the connection between

2562
08:58:06.799 --> 08:58:17.439
the different parts the back, the shoulders, the neck being

2563
08:58:17.520 --> 08:58:22.200
all connected and being such a large part of your body,

2564
08:58:25.200 --> 08:58:33.520
it's alwa's hard to separate them from each other. And

2565
08:58:33.680 --> 08:58:36.319
my lower back is starting to relax on its own.

2566
08:58:42.520 --> 08:58:47.240
Maybe I'm going too slow, and that could be an

2567
08:58:47.279 --> 08:58:54.720
issue because we all go at different speeds. And the

2568
08:58:54.880 --> 08:58:57.799
idea of the beginning of this recording was for you

2569
08:58:57.959 --> 08:59:12.840
to be able to just say to yourself, relax without

2570
08:59:13.000 --> 08:59:19.279
focusing on any particular part of your body. Because when

2571
08:59:19.319 --> 08:59:29.159
you know that, telling your hands to relax and your

2572
08:59:29.360 --> 08:59:38.000
hands relax, you tell your eyelids and your eyes and

2573
08:59:38.240 --> 08:59:48.360
muscles around your eyes and your eyebrows to relax, and

2574
08:59:48.520 --> 09:00:00.720
they relax. You tell the back of your neck to

2575
09:00:00.880 --> 09:00:24.159
relax and it relaxes. You tell your upper back to relax,

2576
09:00:33.919 --> 09:00:57.400
and it relaxes. You tell your shoulders to relax and

2577
09:00:57.639 --> 09:01:25.360
they relax. You told your hands to relax, they relaxed

2578
09:01:25.880 --> 09:01:36.799
and they continued to relax. When you told your eyelids,

2579
09:01:39.159 --> 09:01:46.200
the muscles around your eyes, your eyebrows to relax, they

2580
09:01:46.319 --> 09:02:01.279
relaxed and continued to relax. When you told the back

2581
09:02:01.319 --> 09:02:04.400
of your neck or you're on the back of your

2582
09:02:04.479 --> 09:02:18.200
neck and told it to relax, it relaxed and continued

2583
09:02:19.720 --> 09:02:34.759
to relax. And you told your ulpa back to relax,

2584
09:02:36.759 --> 09:02:51.720
be relaxed and continued to relax. That's with your shoulders.

2585
09:02:54.159 --> 09:03:00.720
You told your shoulders to relax, in your shoulders relaxed

2586
09:03:01.200 --> 09:03:19.119
and continued to relax. And it's not just that, it's

2587
09:03:22.000 --> 09:03:26.439
that the rest of your body is also been listening,

2588
09:03:28.119 --> 09:03:34.200
and their relaxation has been spreading. So from your eyes,

2589
09:03:34.560 --> 09:03:41.959
the relaxation spread to your forehead, around your face, into

2590
09:03:42.040 --> 09:03:55.880
your skin, into your jaw, into the fronts and sides

2591
09:03:56.000 --> 09:04:00.759
of your neck, all the way down your chest and stomach.

2592
09:04:07.439 --> 09:04:14.599
Your relaxed hands and shoulders met up through your arms,

2593
09:04:15.279 --> 09:04:27.279
relaxing your forearms, your outo arms, elbows, your wrists, lets

2594
09:04:27.319 --> 09:04:43.880
you go the lower back, your hips, buttons growing, or

2595
09:04:44.119 --> 09:04:53.119
just start to relax and continue even comfort spreading through

2596
09:04:53.200 --> 09:05:06.919
your legs all the way down to your ankles, the

2597
09:05:07.119 --> 09:05:12.840
tops of your feet, the sight of your feet, and

2598
09:05:13.000 --> 09:05:27.759
the bottoms of your feet, relaxing into your toes, each

2599
09:05:28.000 --> 09:05:53.040
toe relaxing calms and that's your body relaxes more. Your

2600
09:05:53.240 --> 09:06:16.000
mind becomes m hmm, slower but pieceful, to the point

2601
09:06:16.519 --> 09:06:30.400
where if you choose to fall asleep, you can easy

2602
09:06:31.120 --> 09:06:46.839
do that, easy drift the way because there's nothing going

2603
09:06:46.959 --> 09:07:02.319
on in your mind. Your brain is peaceful, your body

2604
09:07:02.879 --> 09:07:37.080
continues to rise. And with that connection between your body relaxing,

2605
09:07:37.519 --> 09:07:51.319
the word do you say to yourself relax means that

2606
09:07:51.440 --> 09:07:58.080
you don't need to focus on just one part. You

2607
09:07:58.160 --> 09:08:11.000
can just focus on your entire body, saying the powerful

2608
09:08:11.120 --> 09:08:38.760
word whoacs and observe those familiar sensations of comfort spreading

2609
09:08:40.400 --> 09:08:56.800
throughout your body who singing and calming and heathing every

2610
09:08:57.080 --> 09:09:24.000
part of your body feeding relaxed. So all we need

2611
09:09:24.160 --> 09:09:39.000
to do that one is just tell yoursef relax sir

2612
09:09:44.599 --> 09:10:08.639
feeding completely out for the boy, starting now with number

2613
09:10:08.720 --> 09:12:38.120
twenty nineteen, eighteen, seventeen, sixteen fifty four thirty too well.

2614
09:13:16.680 --> 09:17:14.239
U us.

2615
09:17:03.319 --> 09:19:44.680
Eighths si.

2616
09:20:10.440 --> 09:20:50.800
Up the.

2617
09:23:56.919 --> 09:24:28.199
One, so counting down from ten to one ten nine eight, seven, six, five,

2618
09:24:30.519 --> 09:24:37.279
four three two.

2619
09:24:39.800 --> 09:24:40.040
One.

2620
09:24:47.040 --> 09:24:49.919
And maybe that was a bit too quick in order

2621
09:24:50.000 --> 09:24:53.919
to relax. Maybe it's a bit too fast for you

2622
09:24:54.239 --> 09:25:03.959
to notice the calming of your body, maybe even a

2623
09:25:04.000 --> 09:25:07.519
little bit of pressure there. Like you'll count it down

2624
09:25:07.639 --> 09:25:10.559
from ten to one. What do you expect me to do? Man,

2625
09:25:11.519 --> 09:25:15.199
expect me to stick go with floppy just because you're

2626
09:25:15.279 --> 09:25:24.639
counting down too. If you try it again, but this time,

2627
09:25:24.760 --> 09:25:30.720
I'll go a bit slower this time, as you focus

2628
09:25:31.120 --> 09:25:35.720
on the whole of your body before we focus on

2629
09:25:35.839 --> 09:25:46.199
your legs. Just notice how your body does start to

2630
09:25:46.720 --> 09:25:57.800
feel more relaxed with every number that I count down

2631
09:26:01.239 --> 09:27:30.639
ten nine, eight, seven, six, five, four three two one,

2632
09:27:42.000 --> 09:27:47.680
And just notice how how you feel, generally, how your

2633
09:27:47.720 --> 09:28:02.599
body feels. It's not necessarily even about counting down from

2634
09:28:02.680 --> 09:28:10.360
ten to one. It's that space that you have, that

2635
09:28:11.440 --> 09:28:33.879
body space between being active physically or mentally, just sitting

2636
09:28:34.120 --> 09:28:38.919
or lying down, just being there, not doing anything, not

2637
09:28:39.239 --> 09:28:43.599
saying anything, not needing to think about anything.

2638
09:28:45.440 --> 09:28:49.120
So it opens up a space, you know, a bit

2639
09:28:49.160 --> 09:28:59.839
of a space, a gap. And the more I can

2640
09:29:00.080 --> 09:29:04.599
down from the ten to one, the bigger that gap becomes.

2641
09:29:07.639 --> 09:29:14.000
So there's that gap of calmness of comfort and relaxation.

2642
09:29:19.959 --> 09:29:27.879
It's a nice feeling, yeah, And it moves.

2643
09:29:29.040 --> 09:29:46.720
Those stresses or discomforts physically or emotionally, moves away. Allows you.

2644
09:29:49.400 --> 09:29:49.919
To just.

2645
09:29:52.919 --> 09:29:59.639
Slow down. Someone to count again from ten down to one,

2646
09:30:00.120 --> 09:30:10.279
and notice that gap widening, the gap. And as it widens,

2647
09:30:10.360 --> 09:30:16.720
it's almost like the stress and attention falls into the gap.

2648
09:30:30.160 --> 09:31:37.919
It gives you that distance, that space. Now ten nine, eight, seven, six, five, four.

2649
09:31:56.000 --> 09:31:56.480
Three.

2650
09:32:12.559 --> 09:33:02.400
Two one. And how did you body feel? Now? Can

2651
09:33:02.480 --> 09:33:18.519
you notice do you feeling calmer? Are you feeling more relaxed?

2652
09:33:41.000 --> 09:33:45.360
As we now focus on your legs, just your legs.

2653
09:34:01.360 --> 09:34:06.199
You're just going to start with focusing on your thighs.

2654
09:34:21.040 --> 09:34:25.000
Of course, it's not the most exciting thing to be

2655
09:34:25.120 --> 09:34:32.279
doing because I'm sure like most of your body is

2656
09:34:32.440 --> 09:34:44.720
not not going on right now. Just focusing on the

2657
09:34:44.879 --> 09:34:50.919
whole of your thighs, the tops of your thighs, the

2658
09:34:51.239 --> 09:34:57.879
sides of your fires the bottoms of your thighs. You're

2659
09:34:58.000 --> 09:35:03.279
outer thighs and you're inner thighs. Basically the whole of

2660
09:35:03.360 --> 09:35:11.160
your thigh that leads into your hip and it goes

2661
09:35:12.199 --> 09:35:21.839
down to your knee joints. Now, this is a big

2662
09:35:22.000 --> 09:35:31.599
area it's a very heavy area. It's very strong, probably

2663
09:35:31.680 --> 09:35:36.319
the strongest muscles in your body or in your thighs.

2664
09:35:46.480 --> 09:35:52.760
But I don't think we perhaps don't give enough attention

2665
09:35:54.160 --> 09:36:07.559
to our thighs. Perhaps we don't acknowledge how important our

2666
09:36:07.760 --> 09:36:27.919
thighs are to our lives, how much they actually do

2667
09:36:28.120 --> 09:36:41.959
for us all through our lives. And it may seem

2668
09:36:42.000 --> 09:36:47.120
to sound really weird, but I think that all of

2669
09:36:47.199 --> 09:36:58.040
our body parts, especially our thighs, need some TLC, a

2670
09:36:58.120 --> 09:37:11.160
bit of love shown, a bit of the acknowledgement, thank you,

2671
09:37:14.319 --> 09:37:26.639
gratitude for what our thighs do for us. And I

2672
09:37:26.800 --> 09:37:32.480
know this may sound a bit strange. Maybe you think,

2673
09:37:32.879 --> 09:37:35.839
why am I? Surely I should be out in the

2674
09:37:35.919 --> 09:37:44.440
garden hugging a tree or something. Wow, it's hard to

2675
09:37:44.519 --> 09:37:47.720
set a microphone up on a tree. That's why I'm

2676
09:37:47.760 --> 09:37:50.599
doing this indoors. Otherwise I would be outside hugging a tree.

2677
09:37:52.040 --> 09:38:00.639
I can't see the television from the tree. If you

2678
09:38:00.760 --> 09:38:05.959
move down to your knees gain such an important part.

2679
09:38:10.279 --> 09:38:15.360
And I think we don't necessarily I'll speak for myself here,

2680
09:38:17.839 --> 09:38:22.680
I don't necessarily appreciate all that my k nees do

2681
09:38:22.919 --> 09:38:29.559
for me until I have a problem with my knee. Occasionally,

2682
09:38:29.639 --> 09:38:34.599
if I ever maybe i'll pash it or it's aching

2683
09:38:34.760 --> 09:38:41.160
for some reason. It's then that I realize how much

2684
09:38:41.279 --> 09:38:44.919
it does. You know, the benefit of being able to

2685
09:38:45.879 --> 09:38:55.080
use my legs without any kind of physical discomfort is

2686
09:38:55.879 --> 09:39:04.639
a beautiful thing that's possibly not appreciated until it's temporarily removed.

2687
09:39:05.760 --> 09:39:12.760
You know that's comfort. But as you focus on your knees,

2688
09:39:14.919 --> 09:39:20.559
regardless of how your knees feel, you can have that

2689
09:39:20.839 --> 09:39:26.959
sense of gratitude and love to your knees for all

2690
09:39:27.120 --> 09:39:39.319
that they do for you, and you can still have

2691
09:39:39.519 --> 09:39:44.599
that attention on your thighs. Maybe notice how your thighs feel,

2692
09:39:46.800 --> 09:40:04.839
Maybe noticed that they are relaxing more deeply as you

2693
09:40:04.959 --> 09:40:10.160
focus now on the bottoms of your legs, your shins,

2694
09:40:11.080 --> 09:40:17.559
and your calf muscles, the bones between your knees and

2695
09:40:17.680 --> 09:40:25.239
your feet incorporates, and of course your ankles so important.

2696
09:40:30.919 --> 09:40:35.680
Anyone that's had even like the slightest sprain of an

2697
09:40:35.720 --> 09:40:43.839
ankle knows how how much we take our ankles for granted.

2698
09:40:49.760 --> 09:40:51.760
And it's kind of strange in a way when you

2699
09:40:51.839 --> 09:40:57.440
think that, you know, logically, our wrists are a lot

2700
09:40:57.599 --> 09:41:02.440
thinner than the rest of our arms, which is okay,

2701
09:41:02.519 --> 09:41:06.400
it doesn't can't see any problem with that because we're

2702
09:41:06.480 --> 09:41:12.919
just picking stuff up by our ankles so much thinner

2703
09:41:14.199 --> 09:41:22.760
than the rest of our legs, and from a physics

2704
09:41:22.839 --> 09:41:28.519
perspective or logical even it doesn't really make sense that

2705
09:41:28.720 --> 09:41:36.440
all this weight would ultimately be resting on your ankles

2706
09:41:37.559 --> 09:41:50.959
then leading to your feet, that thin area, thin bone. Yeah,

2707
09:41:51.040 --> 09:41:56.720
it does so much great work. Supports us, supports our

2708
09:41:56.839 --> 09:42:08.680
body for a lifetime, helps us to balance, helps you

2709
09:42:08.879 --> 09:42:22.160
to get around and be mobile. And there's the calf muscles.

2710
09:42:22.199 --> 09:42:29.839
Of course, when I was younger, I couldn't see the

2711
09:42:29.919 --> 09:42:35.000
point in calf muscles. Didn't seem to do anything. Okay,

2712
09:42:36.080 --> 09:42:39.639
if I walked around on tiptoes, then my calf muscles

2713
09:42:39.680 --> 09:42:43.199
get some work. But of course that's not true. The

2714
09:42:43.319 --> 09:42:47.720
calf muscles are being used whenever we use our legs,

2715
09:42:53.319 --> 09:43:05.919
and your shins there to protect your lower legs, shaped

2716
09:43:06.000 --> 09:43:10.680
in a way almost as a protector, with the bone

2717
09:43:18.279 --> 09:43:30.440
leading of course to your ankles and your feet. We're

2718
09:43:30.480 --> 09:43:32.360
not going to focus on your feet. We're just going

2719
09:43:32.440 --> 09:43:38.720
to focus on the legs. And I realize, and now

2720
09:43:38.760 --> 09:43:43.360
that I've mentioned your feet, you probably focuses on them anyway,

2721
09:43:43.879 --> 09:43:46.440
So maybe I should focus on your feet a little bit.

2722
09:43:50.480 --> 09:43:54.919
You can have them in your awareness the same as

2723
09:43:55.000 --> 09:43:59.319
you have your thighs in your awareness. Even though we

2724
09:43:59.440 --> 09:44:05.400
haven't been focusing on your thighs a few minutes, I've

2725
09:44:05.440 --> 09:44:16.360
been focusing on your ankles, there's still that sensation of

2726
09:44:19.559 --> 09:44:32.319
comfort in your thighs, and there's that movement of energy

2727
09:44:34.400 --> 09:44:41.440
because the thighs hold lots of different sensations. Of course,

2728
09:44:41.480 --> 09:44:46.239
there's the muscles, the big straw muscles that we have

2729
09:44:46.440 --> 09:44:59.760
in our thighs. But the skin on the outside of

2730
09:44:59.800 --> 09:45:05.160
the thighs, as in the outside of all of our body,

2731
09:45:06.000 --> 09:45:17.559
can be very sensitive, sensitive to the touch, sensitive to temperature,

2732
09:45:24.120 --> 09:45:31.639
and inside your thighs the bones, there's the muscle, there's

2733
09:45:31.720 --> 09:45:36.800
the blood, vessels, the ar trees, all this stuff that's

2734
09:45:37.040 --> 09:45:45.879
inside your thighs. I guess sometimes it'd be nice if

2735
09:45:45.879 --> 09:45:50.720
you could actually put your fingers inside your thighs and

2736
09:45:50.800 --> 09:45:56.599
a message, So you can message on the outside, of course,

2737
09:45:57.400 --> 09:45:59.720
but to be able to get deep into the muscles,

2738
09:46:00.760 --> 09:46:05.879
to be able to just massage inside your thighs, message

2739
09:46:05.919 --> 09:46:14.000
in the bones of your leg, massage in or the

2740
09:46:14.120 --> 09:46:24.720
veins and just gently healing your thighs, and you could

2741
09:46:24.839 --> 09:46:31.760
move down message and inside your knees, just message in

2742
09:46:31.879 --> 09:46:39.239
those bones, but with healing fingertips, spreading that healing energy

2743
09:46:40.000 --> 09:46:43.519
deep into the choice of your knees.