May 5, 2025

(music) (10 hours) Monday’s Boring Objects | LMBYTS #1345 | 5th May 2025

(music) (10 hours) Monday’s Boring Objects | LMBYTS #1345 | 5th May 2025
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WEBVTT

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Hello, and welcome to let me buy you to sleep.

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And today is Monday's Boring Objects. Please don'tly listen when

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you can safely close your eyes. It is fifth Monday,

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the fifth of May, two thousand and twenty five. It's

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five minutes past five per what else? Wow? Would juicy information?

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Can I tell you? I'm trying to think. Well, first

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of all, I've got no idea what I'm going to

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talk about. Yeah, genuinely do not know what I'm going

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to talk about. So before I do that, I'm going

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to before I talk about what, I don't know what

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I'm going to talk about. Just want to wish everyone well.

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I hope you're doing okay, and let you know I

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

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I have a YouTube channel at Jason Newland where it's

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now my podcast, so I upload all the latest recordings.

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I no longer have a sound Cloud account. Well, the

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two sound Cloud accounts I got I deleted, which is

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caused a little bit of a problem which I didn't

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kind of think about, of course, So apologies to anyone

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that was listening to me on SoundCloud. I really said

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to anyone that is listening to me on SoundCloud. But

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I mean what you could do if you wanted to.

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You could always start up a SoundCloud account yourself, download

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my recordings, just upload them to SoundCloud for other people

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to listen to. And that's something you could do on

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other platforms, so you could share what I do. All

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my recordings are on my website. I've been working over

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the weekend on my website and there's always work to do.

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But what I've done is right at the top of

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the page. There is a they call it a carousel,

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so you can just click through and find each podcast

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that you want. So Deep Sleep, Whisper, Relax, Sleep and

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Panic Attack Relax, Relaxation of Stress and Panic Attacks, Relax

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and Sleep, Nosss Daily Stress and Pain Relief, Jason's Bedtime

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story Time, Let Me Boil Your Pain Away, Sleepy Boriting Objects,

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Jase Stop Smoking, Chronic Pain Here on Friday, Let me

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boil the Sleep stop Now bitim Blindness a lot, isn't it?

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And Hypnosis is Sleeping Deeply, which is the main podcast

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where everything is. So if you wanted and something might

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be worth doing anyway is you can download the recording.

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You can stream it on the website. We'll just download

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it and play it at you. And if you wanted

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to put together your own SoundCloud account or put together

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you know, a playlist online or dogs barking put it,

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you can do that. All my stuff is available to download,

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and I've got a list of podcasts which you can

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click on, which would just show that the latest recordings

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on there, or if you're really excited, I've got playlists

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which you can then click on. We've got let me

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Boil to Sleep one to fifty and then fifty one

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to thirteen hundred. There's quite a few playlists there you

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can click on there, and all those recordings are also

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available for you to stream. So they've broken into fifties

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categories of fifty. That was boring, wasn't it. So yeah,

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it's all available. I realized that. I mean, I've also

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I've been updating the podcast apps so it's easier to

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find stuff as well. So if you listen on Apple Podcasts,

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Amazon Music Podcast app, cast Box, Deezer, Luminary Podcast, Republic Player,

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FM Podcast, Addict Podcast, Index, pod Chaser, pod Friend, adverse A,

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pod First Sorry, Podbean, Spreaker, and Spotify. So I've done

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all of my podcasts and listed so you can click

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and it takes you straight there. So it's just I

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don't know. I hope that helps. Also in the index

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you've got I've got a few little shortcuts, so you've

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got l mb y T yes, so let me boy

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to Sleep. It just takes you straight to the main

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let Me boyded Sleep podcast. I've also got Q and

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a Friday if you click on that and that, I'll

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then or the latest Q and A Friday recordings. And

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you've got our little form of this top saying ask

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me anything. There's also deep Sleep whisper hypnosis ones as well.

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Again you can ask me anything, so no go to

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ki you can ask you anything. There's no ask me

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no form on that one. I just want to hear you.

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So yeah, it's a pretty good website. Actually, it's getting

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more and more. More and more people are down and

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streaming on the website than ever before. Well, that has

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been a very quiet day to day. It's a bank

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holiday Monday here, so maybe that's why. Maybe it's a

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similar thing, or maybe it's a fact that I haven't

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made a recording for two days and you're only as

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good as your last recording. Perhaps that's weird. Maybe it's

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just boring listening to old stuff. But I just thought,

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you know, some podcasters do one record in a week,

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and that's that's about average, just about like the how

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kind of works out. But if I did one a week,

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I don't know if anyone would be listening, would anyone listen?

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I don't know. Last week was weird? One was it

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was this Monday, Sunday, Saturday, Friday, Thursday, Wednesday, Tuesday day Monday,

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so not last week with the week before. So one

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day I had six hundred and three downloads, which is,

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you know, it's very low. The next day four thousand,

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three hundred and four. Yes, weird. And I'm always hoping

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that people on the SoundCloud would just come over and

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listen on the podcast apps. There's so many places to

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listen to me. And I'm just trying to cut down

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expenses and being you know, it's not a huge amount

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of money I'm saving, but it's two hundred and what

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was it, two hundred and fifty fort a year that

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I'm saving and I've got it's just my finance is

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a bit weird. At the moment, I'm gonna they're changing

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me over to the old different payment scheme, which means

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I don't have to.

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Go two or three weeks possibly without any money while

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the change over.

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So you know, I'm just being a little bit more frugal.

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Is that the word fruity frugal? Maybe I do know?

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So let me see what am I going to do?

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What is the subject? Can I? I asked chet GPT,

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I think of twenty strange, mundane, every day subjects, So

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like A might be going to come up with something.

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Because I've been talking all the way through this, I

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haven't had chance to think. See it comes up with

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stuff it doesn't really fit what I do. The whispery

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fizz of a just open can of sparkling water. I

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mean that I'm not gonna street lamps, single socks, the

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fridge light. Let's tell its own jokes here as well,

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morning mirror fog. Maybe I've run out of Monday boring objects.

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Maybe I've run out of boring objects. BlimE me? What's

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boring subject? Or what's an exciting subject that I find faskinating?

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But maybe isn't that exciting? Although I do have just

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remembered on Instagram I had a message on Instagram. Where

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is it? I see these messages when I'm like half

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asleep and I forget where are they? Where were they with? Oh, dear,

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I don't know, so I'm just really I was. I

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was looking at it. I can you find where it is?

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But I had a message, where are you.

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There?

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You are?

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Is?

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I have to go into Facebook on like on my

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laptop and try and find it there.

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Okay, Hey, Jucy, I was wondering if you could do

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a little something on addiction, and I wonder this, this

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is Shanna.

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I'm wondering if you if you could start a boring

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Instagram page for people like me that aren't on Facebook.

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Oh the second one I answer first. What you could do,

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Shanna is if you want to is actually just start

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on yourself and run it. And the only reason I

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did the I started the Facebook page because no one,

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no one wanted to start it. I just no one

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knewho no one knew who I was. I've now found

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two hundred and seventeen people that kind of know who

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I am. So I'm feeling famous, very very famous. But

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if you want, why don't you just start a page

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on Instagram and if you're on TikTok, whoever's listening to this.

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If you've got on TikTok and just run a page.

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Posting my recordings or posting my latest stuff, if you.

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Want to very brilliant, because I'm not very the right

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word is. I kind of know my way around Facebook

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and YouTube. But some of these apps, some of the

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you know, the there's lots I'm not even on. Yeah,

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I'm not really particularly apt at doing it. I'm not

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apt with the apps. Oh blind me. That was a pun.

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I didn't even see it coming. And I yeah, if

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you'd like to do that, anyone that's listening, if you've

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got a social network app or something online that you

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run or that maybe you'd like to please just if

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you let me know, not not for permission, just I'm interested.

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I can join or I can watch them sidelines. But yeah,

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i'd probably join, but that would be good. Yeah. I

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did do two recordings on addiction now all that getting

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you know, all heavy, and that I did them just

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after my best friend passed away and that was kind

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of the cause of that. And the two recordings I

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did were probably not very gentle. So I mean, I

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don't know, Yeah, I don't know if I've even left

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them online. I might have done, but they're kind of

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very well hidden, if you know what I mean. They're

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kind of I don't even know where they are. But

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I did two, two recordings. I've got them on my computer.

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But that's that's right, I got Yeah, I did two recordings.

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One helped with addiction and the second one one was

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an introduction and one was the second one which is

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called friends.

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And really the number two you have a future, Okay, right, Okay,

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so I did too.

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I mean I've done things for addiction separate to that.

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In it I say addiction habits. I've done a did

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a recording for alcohol once. I don't know where was

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it alcohol alcohol alcohol, okay, drink, drink okay. Hypnosis is

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twenty fifteen hypnosis of binge eating and drinking. Mmmmmmmmmmm. Okay.

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That was a request as well. So one of that's

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in my requested thing because I've got a podcast for

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requests which requested recordings eating binge eating. Yeah, yeah, I

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got that. It's on there.

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In fact, I've got two binge eating and drinking, and

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I've got another one requested by Claire help with other

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eating and binge eating nineteenth of November two thousand and two,

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as an eighteen.

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S Claire used to listen to me regularly and then

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stop listening. So I don't know. I think I must

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have place you got bored with me. I think some

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people get bored, get bored with a boring person. That's

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going to happen, isn't it, I guess? Or itchy shoulder. Yeah,

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I'm just trying to think. What can I talk about today?

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I would talk about bipolar, but I said boring. You

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can talk about boringly about that, but it's not really

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it's not the more stop left in subject? Is it?

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No?

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Working in the bakery? What jobs have I never talked about?

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There's got to be some jobs that I've never talked

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about that I've had. If I talked about my security jobs,

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being a security officer, I ever done that, I must

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have talked about that. I would have talked about it.

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But did I ever I'll talk about that being a

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security No, I did? I think I talked. Yeah, I

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have talked about it recently. I think what other jobs

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if I had? So I've gone through all the jobs

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I've had pretty sure. I've been a cleaner, I have

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been a traffic warden. I could talk about how I've

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never been a traffic warden. Could just go through the

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year years where I never worked as a traffic warden.

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The first year of my life I never worked as

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a traffic warden. What are the jobs? Sales jobs? Okay,

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and I'm not really including you know what I was thinking,

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I could put together a little sales book for people

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working in call centers. Just a little, a little guide,

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a little a little something that may be really useful

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to people that have never worked in a call center before.

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Just a little bit of advice from someone that's you know,

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I've spent a good few years doing that kind of

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work in four different companies, three insurance plus another one

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selling mobile phone contracts. So I've been thinking about doing

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that as a book. In fact, this is going to

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be my boring subject. I'm going to talk about this

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sales book I'm thinking of in my imagination, I'm thinking

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of actually putting together, but in reality I probably won't

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do anything. I'll write down as I talk about it.

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What ideas do I have? All depends not working never mind.

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So I think one of the things that I would

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focus on if I would give advice to someone just

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starting out in a call center, I suppose it would

235
00:21:54.160 --> 00:22:00.960
be how to conduct yourself or what to be prepared for,

236
00:22:03.640 --> 00:22:07.799
what to lots of dos and don'ts, and I did

237
00:22:07.839 --> 00:22:11.279
most of the don'ts. I did a few of the dues.

238
00:22:12.880 --> 00:22:14.640
I did enough of the dues to get by, but

239
00:22:14.680 --> 00:22:18.880
I did a lot of the don'ts. And some of

240
00:22:18.920 --> 00:22:27.559
the don'ts I suppose would be. I suppose in the

241
00:22:27.599 --> 00:22:32.920
course center environment, there's certain things you shouldn't do. Leaving

242
00:22:32.960 --> 00:22:35.920
wet socks on the radiator, that's a definite no no.

243
00:22:37.279 --> 00:22:43.279
So I've done that, This is true. And I used

244
00:22:43.279 --> 00:22:45.880
to get soaked soaked walking to work. So I take

245
00:22:45.880 --> 00:22:52.119
a spare set of socks with me and change into them,

246
00:22:52.160 --> 00:22:58.839
and how how are Yeah, I suppose it. This thing's

247
00:22:58.880 --> 00:23:04.480
silly now, but yeah, at the time, you didn't go

248
00:23:04.559 --> 00:23:13.960
down very well, didn't go down very well other things.

249
00:23:16.519 --> 00:23:18.200
I mean, someone, this is a little bit gross. But

250
00:23:20.160 --> 00:23:24.160
I realized that in some call centers they're so strict,

251
00:23:25.039 --> 00:23:27.200
or it used to be. It's probably got worse, to

252
00:23:27.200 --> 00:23:30.519
be fair, it's got more strict. I can't mention it

253
00:23:30.559 --> 00:23:33.200
was going in the other way, because it definitely wasn't

254
00:23:33.200 --> 00:23:36.440
going in there. Yeah, it was definitely going towards being

255
00:23:37.720 --> 00:23:46.279
really regimented and watching everything you do, everywhere you go,

256
00:23:46.319 --> 00:23:48.839
every time you're on the phone, every time you're off

257
00:23:48.920 --> 00:23:51.119
the phone, how long you're on a break for things

258
00:23:51.160 --> 00:23:54.160
like that. You know, the first time of time I

259
00:23:54.200 --> 00:23:56.599
had a job in a call center, I could just

260
00:23:57.960 --> 00:24:00.480
take a little break and no one seemed to notice

261
00:24:00.599 --> 00:24:11.519
or bother about it. And remember the last time. So yeah,

262
00:24:11.640 --> 00:24:16.319
sort of fifteen years later, in the last sales job

263
00:24:16.359 --> 00:24:20.799
I had, I was on people knocking on the cubicle door, saying,

264
00:24:21.839 --> 00:24:27.400
you come back to work. At some point i'd look

265
00:24:27.480 --> 00:24:31.480
under the under the well. Sometimes I just open the door,

266
00:24:31.559 --> 00:24:36.680
say what so that it's open? Just coming, and they're coming,

267
00:24:36.799 --> 00:24:39.839
Like I thought you, I thought you'd be finished, and

268
00:24:39.839 --> 00:24:44.119
you ever trousers up. Well, I said, well, you're the

269
00:24:44.119 --> 00:24:51.440
one wearing a gas mask and there has with you. Ah,

270
00:24:51.960 --> 00:24:53.799
why are you in your dinner on a toilet And

271
00:24:53.839 --> 00:24:56.440
I was like just really getting in your Yeah, but

272
00:24:56.599 --> 00:25:00.720
like it's my business, don't bother me. There's certain things

273
00:25:00.759 --> 00:25:03.000
you can't do. I would sort of put like a

274
00:25:03.920 --> 00:25:07.440
list of things not to do in the call center.

275
00:25:07.759 --> 00:25:13.400
Environ meant I'm trying to think it's some other things

276
00:25:17.119 --> 00:25:19.640
you have to be a lot more careful now. Verbally,

277
00:25:21.240 --> 00:25:24.519
I mean there was a time when you may find

278
00:25:24.519 --> 00:25:29.480
it hard to believe that sometimes I might not say

279
00:25:29.480 --> 00:25:38.160
the right thing occasionally, And because you've got me a

280
00:25:38.240 --> 00:25:49.160
little bit careful. Yeah, don't lend money. It's another thing.

281
00:25:49.440 --> 00:25:52.799
Don't lend money to someone that's just been sacked. You

282
00:25:52.839 --> 00:25:56.440
ain't going to see that money again. That happened to

283
00:25:56.480 --> 00:26:00.000
me once. I mean, it's this lady got on really

284
00:26:00.119 --> 00:26:02.519
rover like I did most of the people I worked with,

285
00:26:04.400 --> 00:26:09.160
and she got fired because she wasn't selling. And she said, oh,

286
00:26:09.599 --> 00:26:11.160
can you lend me ten pounds I can get a

287
00:26:11.160 --> 00:26:13.240
bottle of wine, and yeah, sure, I'll get back to

288
00:26:13.279 --> 00:26:18.599
you later. Yeah, okay. I generally thought she would No,

289
00:26:18.680 --> 00:26:26.960
I see her again. I want him.

290
00:26:27.000 --> 00:26:28.240
I did.

291
00:26:31.279 --> 00:26:34.160
No guard your blinding. There was one. Yeah, I did

292
00:26:34.200 --> 00:26:34.799
see her again.

293
00:26:35.000 --> 00:26:35.319
She was.

294
00:26:38.200 --> 00:26:52.880
This is a few years later, and she was it's

295
00:26:52.960 --> 00:26:55.559
like a country road. I was someone else's driving, so

296
00:26:55.559 --> 00:26:59.319
I don't drive, and going down a country road and

297
00:26:59.359 --> 00:27:01.640
I sort of thing these things in the air, like

298
00:27:02.000 --> 00:27:06.519
moving around of corseat and there was a horse in

299
00:27:06.559 --> 00:27:13.200
the ditch upside down right, which is something you don't

300
00:27:13.200 --> 00:27:22.880
see very often. Were going its legs and stuff. And

301
00:27:22.920 --> 00:27:25.240
when we stopped laughing, we got out of the car

302
00:27:26.240 --> 00:27:29.319
and we sort of like, that's strange. I didn't realize

303
00:27:29.319 --> 00:27:36.920
there was someone We're not underneath, but you know, kind

304
00:27:36.920 --> 00:27:38.759
of trapped a little bit, just not not in a

305
00:27:38.799 --> 00:27:44.519
bad way, just just a torso and just like you

306
00:27:44.720 --> 00:27:46.920
underneath the horse a little way, but not not injured

307
00:27:46.960 --> 00:27:54.200
or anything. I heard this voice, and I've got quite

308
00:27:54.319 --> 00:28:03.640
good memory for voices, and I said, Steve, is that you?

309
00:28:04.759 --> 00:28:11.720
And she said no. I said Robert, She.

310
00:28:11.799 --> 00:28:23.319
Said no, Andy, she said no, she said Zoe.

311
00:28:25.400 --> 00:28:27.160
At this point, she's actually looking at me because I

312
00:28:27.160 --> 00:28:32.000
could see, well, I'm pointing. I'm just like a few

313
00:28:32.000 --> 00:28:35.319
inches away from her face, but I was looking. That's

314
00:28:35.319 --> 00:28:36.559
why I find the best.

315
00:28:36.440 --> 00:28:40.039
Way to look is by actually focusing your eyes on

316
00:28:40.119 --> 00:28:44.359
the object. And because my eyesight and so good, I

317
00:28:44.440 --> 00:28:47.440
have to get a little bit closer. But she's said,

318
00:28:47.480 --> 00:28:49.200
can you move back a bit? I said, okay, sorry,

319
00:28:49.839 --> 00:28:50.960
what Hi? Zoe?

320
00:28:51.000 --> 00:28:51.440
Are you right?

321
00:28:51.480 --> 00:28:57.119
He said yeah? I said, how good? I'll see? You said,

322
00:28:57.119 --> 00:29:01.480
I'm not a my look, look I'm trapped. I said,

323
00:29:01.480 --> 00:29:08.839
oh yeah, you're only ten pound. Can I get my

324
00:29:08.880 --> 00:29:14.279
ten pound back? Please? She said, no, I don't have it,

325
00:29:16.359 --> 00:29:20.000
she said. I said, oh, okay, no worries. Well, don't worry.

326
00:29:20.519 --> 00:29:23.359
We're going to go and I'm just going to I'm

327
00:29:23.359 --> 00:29:25.559
going to call you, get help for you on a

328
00:29:25.079 --> 00:29:30.559
call up and get help for you. Okay, yeah, I'll

329
00:29:30.599 --> 00:29:37.039
be here soon. Don't worry. Bye, see ya. I don't

330
00:29:37.039 --> 00:29:40.960
know how she got on. I didn't call any help,

331
00:29:41.240 --> 00:29:44.319
just oh I did. No, I didn't. It was made up. Nothing,

332
00:29:44.359 --> 00:29:49.920
Nothing happened. Bicycles. Why would I talk about bicycle bells now?

333
00:29:49.960 --> 00:29:52.319
How much I'm going to talk, I'd like to spend

334
00:29:52.319 --> 00:29:56.440
a whole hour talking about bicycle bells. The hole in

335
00:29:56.559 --> 00:30:01.559
bread dust motes. I don't know what dust mote is.

336
00:30:03.799 --> 00:30:08.599
The exact moment of kettle reaches boil water, finding its voice,

337
00:30:08.640 --> 00:30:11.920
then settling again. It's like it's making its own jokes

338
00:30:12.000 --> 00:30:15.480
up the fridge light that lives its whole life waiting

339
00:30:15.480 --> 00:30:21.160
for the door to open, or parking, lots of seagulls,

340
00:30:21.160 --> 00:30:24.519
of patrol in land, tarmac like this safeguard and an

341
00:30:24.519 --> 00:30:29.279
invisible shoreline. This is not me. This is chat Ebt

342
00:30:29.440 --> 00:30:31.960
coming up with this stuff. That is not what I

343
00:30:32.039 --> 00:30:36.480
meant when I said twenty strange Monday and everyday subjects

344
00:30:37.599 --> 00:30:44.759
means socks. Okay, I mentioned socks street lamp halos pulling

345
00:30:44.839 --> 00:30:48.079
on wet pavement as if each podle has its own

346
00:30:48.200 --> 00:30:53.599
private moon. It's getting a little bit fragrant, a little

347
00:30:53.599 --> 00:30:58.920
bit cocky lately, chatch Ebt, I found get a little

348
00:30:58.920 --> 00:31:08.680
bit full of itself. Stationary escalators when broken that transform

349
00:31:08.720 --> 00:31:16.200
instantly from effortless ride to challenging staircase. That's true. That

350
00:31:16.400 --> 00:31:18.680
is very true, isn't it? Because they're not easy to

351
00:31:18.720 --> 00:31:24.680
walk up? Are they? Because the escalators when you have

352
00:31:24.720 --> 00:31:31.759
to walk up them, they're a little bit too high,

353
00:31:32.160 --> 00:31:35.319
a little bit too high. I don't know why to

354
00:31:35.400 --> 00:31:35.960
make them so.

355
00:31:36.039 --> 00:31:41.960
High, you know, I quite like the escalators that you

356
00:31:42.039 --> 00:31:43.759
get in airports.

357
00:31:45.319 --> 00:31:48.799
That just go flat, you literally just standing on them

358
00:31:48.839 --> 00:31:53.160
for half an hour, Like wow, why can't we have

359
00:31:53.279 --> 00:31:58.160
these everywhere? Why can't we just have them everywhere? Literally?

360
00:31:58.319 --> 00:32:05.880
Just who wouldn't need a buses? You know for short

361
00:32:05.960 --> 00:32:11.400
journeys or even you know, I mean if it goes

362
00:32:11.720 --> 00:32:15.599
fast enough, he might be outside for an hour, but

363
00:32:15.640 --> 00:32:18.759
you could get to town maybe in an hour hour

364
00:32:18.759 --> 00:32:23.359
and a half perhaps, you know, just for people that

365
00:32:24.240 --> 00:32:26.359
maybe have a seat. If you want to have a seat,

366
00:32:26.880 --> 00:32:28.559
you've said it's the same as having a bus or

367
00:32:28.599 --> 00:32:32.240
a train or a tram. But the escalator is you know,

368
00:32:32.279 --> 00:32:35.119
once you're on there, they can go fairly fast, can't they,

369
00:32:36.240 --> 00:32:42.400
Because you can't providing it's got safety, he can't go anywhere,

370
00:32:42.400 --> 00:32:45.960
can you. It's not like you can fall off, unless,

371
00:32:45.960 --> 00:32:52.160
of course you know you can fall off. But I

372
00:32:52.200 --> 00:32:54.640
think the main thing I would say in this book is,

373
00:32:56.839 --> 00:32:59.799
as in dos and don'ts, one of the main things.

374
00:33:04.319 --> 00:33:07.680
This is the big difference that I found because not

375
00:33:07.720 --> 00:33:10.960
only did I do sales, I also listened to phone calls.

376
00:33:12.000 --> 00:33:14.400
And I was listening to phone calls in the very

377
00:33:14.440 --> 00:33:17.839
first job I had in two thousand and one, well,

378
00:33:17.960 --> 00:33:19.599
it was two thousand and two that I was listening

379
00:33:19.599 --> 00:33:31.960
to the calls and two thousand and three, and that

380
00:33:32.119 --> 00:33:36.079
was mainly because I wanted to find out what other

381
00:33:36.240 --> 00:33:38.839
sellers are doing. I wanted to find out what their

382
00:33:38.920 --> 00:33:42.440
secrets were and what they were saying that was getting

383
00:33:42.480 --> 00:33:45.079
them all as sales. So I used to listen to

384
00:33:45.119 --> 00:33:51.680
the top seller who was called Jodie, and he was

385
00:33:51.680 --> 00:33:54.839
great on the phone. You can't be you can't not

386
00:33:54.920 --> 00:33:57.559
be great and be the top seller, you know. So

387
00:33:59.079 --> 00:34:01.599
he was the only person something that is consistently better

388
00:34:01.640 --> 00:34:06.519
than me sales wise. There was a few people that

389
00:34:06.599 --> 00:34:09.079
were really good as well, but I'm just he was

390
00:34:09.719 --> 00:34:19.360
head and shoulders really above everyone. And but I also

391
00:34:19.480 --> 00:34:22.519
listened to loads and loads and loads and hundreds and

392
00:34:22.639 --> 00:34:28.159
hundreds of calls, hundreds and hundreds when I was doing

393
00:34:28.159 --> 00:34:30.559
that as a living, listening to calls in the course center.

394
00:34:33.960 --> 00:34:44.239
And the one stand out shout out obvious difference between

395
00:34:47.039 --> 00:34:51.960
on sales, the difference between someone who, hell, let's forget.

396
00:34:51.960 --> 00:34:55.480
So you've got three brackets, right, I'm going to do

397
00:34:55.559 --> 00:35:02.039
a little thing. So you've got top sales or top sellers,

398
00:35:03.159 --> 00:35:07.400
so I forget. Then you know, that's a different bracket,

399
00:35:07.480 --> 00:35:14.159
So forgetting them, and you've got the bottom the bottom sellers,

400
00:35:15.519 --> 00:35:21.400
which is made up of two categories of people or

401
00:35:21.400 --> 00:35:24.880
probably three. Actually this first of all is the people

402
00:35:24.880 --> 00:35:27.599
that are just starting out. And there's no reason for

403
00:35:27.679 --> 00:35:30.800
it for a new person to be a good seller

404
00:35:30.840 --> 00:35:33.239
because they're just learning. They're still learning about the product.

405
00:35:33.599 --> 00:35:35.760
They're learning a job. May never have worked in a

406
00:35:35.800 --> 00:35:40.519
course center before, so it takes people time. I know,

407
00:35:40.639 --> 00:35:43.480
some people may have done it before, so they'd be

408
00:35:43.519 --> 00:35:48.159
good straight away. But anyway, so you've got the newbies,

409
00:35:50.880 --> 00:35:57.480
then you've got the coasters. So there's them ones which

410
00:35:57.480 --> 00:36:01.440
are basically they turn up. They don't care about a bonus.

411
00:36:02.119 --> 00:36:07.159
They're happy with the basic salary, which in sales jobs

412
00:36:07.239 --> 00:36:08.239
is usually fairly low.

413
00:36:10.440 --> 00:36:11.039
Oops.

414
00:36:13.199 --> 00:36:20.639
So some sales companies let them people get by. They

415
00:36:20.719 --> 00:36:24.840
leave them alone because they need to have the telephone

416
00:36:25.840 --> 00:36:35.880
calls answered. And those coasters the unenthusiastic people that are

417
00:36:36.400 --> 00:36:40.159
just not interested at all in the job, but they're

418
00:36:40.159 --> 00:36:45.960
happy to have a job. You know, they're not they're

419
00:36:45.960 --> 00:36:49.519
not a problem. They're good at what they do. These

420
00:36:49.519 --> 00:36:51.800
are the coasters. They're good at what they do. They're nice,

421
00:36:51.880 --> 00:36:55.559
probably nice to be around. They're pleasant, and they make

422
00:36:55.599 --> 00:37:00.519
this they make the environment a nice, friendly place. They're

423
00:37:00.519 --> 00:37:03.440
reliable and they turn up every day, don't have much

424
00:37:03.480 --> 00:37:11.360
sick time off, probably turn up on in January beginning

425
00:37:11.400 --> 00:37:15.159
of January, with all their holidays written down for the

426
00:37:15.320 --> 00:37:21.239
year ahead, you know, very organized, and they're the kind

427
00:37:21.280 --> 00:37:29.519
of I suppose, really important people in a sense of

428
00:37:31.280 --> 00:37:35.639
a lot of these companies they have contracts where they

429
00:37:35.719 --> 00:37:38.480
have to fulfill answer in a certain amount of calls

430
00:37:38.920 --> 00:37:43.039
and they get another company that sends the course to them.

431
00:37:43.360 --> 00:37:45.280
So it's you know, it's a lot going on there.

432
00:37:45.320 --> 00:37:52.199
So they're they're important, but ultimately they won't care. The

433
00:37:52.280 --> 00:37:55.280
newbies will care about you know what I'm about to say.

434
00:37:56.239 --> 00:37:59.320
The coasters got to be a little bit careful. The

435
00:37:59.360 --> 00:38:03.000
coasters start hassling them and then probably start to look

436
00:38:03.000 --> 00:38:08.079
for another job. Hassle those ones to get more sales

437
00:38:08.480 --> 00:38:13.159
because they don't care about the bonus. But they're happy

438
00:38:13.239 --> 00:38:17.639
to have a job. They just want to stress free,

439
00:38:18.079 --> 00:38:25.679
relaxing environment to work in. And you know, as I said,

440
00:38:25.679 --> 00:38:28.239
without them, they're the ones that can be relied on

441
00:38:29.360 --> 00:38:37.400
and they may stay for a long time. Then you've

442
00:38:37.440 --> 00:38:42.000
got the ones that are just that don't want to

443
00:38:42.000 --> 00:38:46.199
be there. So that's the fourth one on the bottom.

444
00:38:46.519 --> 00:38:50.920
People that don't want to be there. Don't want to

445
00:38:50.920 --> 00:38:54.559
be there. It's like a little lecture. It's like a

446
00:38:54.599 --> 00:39:00.639
Ted talk, a Jay talk. So want to be there

447
00:39:01.440 --> 00:39:06.119
for whatever reason. And if I don't want to be there,

448
00:39:06.119 --> 00:39:10.800
they're not going to be good sellers probably. I mean,

449
00:39:10.840 --> 00:39:13.280
it's there are those people that are just really good

450
00:39:14.159 --> 00:39:17.599
and while they're looking for somewhere else, fair enough. But

451
00:39:18.280 --> 00:39:24.800
someone that's just coming in, Yeah, I've been one of them.

452
00:39:24.800 --> 00:39:27.199
I've been in that situation. I've been in the newbie

453
00:39:27.199 --> 00:39:33.480
situation four times. I've been in that don't want to

454
00:39:33.519 --> 00:39:41.599
be their situation one, two, three times, three times or

455
00:39:41.599 --> 00:39:47.320
four times, sometimes temporarily, sometimes to the point where I

456
00:39:47.480 --> 00:39:52.159
just had to had to get out or change department.

457
00:39:53.880 --> 00:39:57.000
And then you've got the other ones who, well, you've

458
00:39:57.000 --> 00:39:58.599
got another side, the incompetent.

459
00:40:00.039 --> 00:40:02.880
I don't mean this in a bad way, but they're

460
00:40:02.960 --> 00:40:05.119
just really bad at the job.

461
00:40:05.480 --> 00:40:10.880
It's not suitable for them. Not everybody's suitable for everything,

462
00:40:10.880 --> 00:40:16.639
are they. I mean, not everybody can be as perfect

463
00:40:16.719 --> 00:40:26.880
as was felt the same say. Yet some people just

464
00:40:27.199 --> 00:40:33.079
it's not it's not the right job for them. And

465
00:40:33.079 --> 00:40:35.440
and you get that actually can break that into different

466
00:40:35.440 --> 00:40:39.000
categories as well. So people that are incompetent, I don't

467
00:40:39.079 --> 00:40:42.079
like the word incompetent, but not very good at the job.

468
00:40:43.960 --> 00:40:46.079
I mean I was incompetent when I first started. So

469
00:40:46.079 --> 00:40:50.079
there's a lot of incompetent people in the newbies, but

470
00:40:50.119 --> 00:40:55.039
that's because they don't know what they're doing yet. But

471
00:40:55.239 --> 00:40:59.159
if after two months they're still incompetent, or you know,

472
00:40:59.199 --> 00:41:02.960
a year there's still competent. Then they're the ones that

473
00:41:03.039 --> 00:41:07.280
won't probably still be working there. They're the ones that

474
00:41:07.320 --> 00:41:14.639
will be got got rid of. But then you can

475
00:41:14.679 --> 00:41:17.599
break that up because you've got incompetent people that are both.

476
00:41:19.559 --> 00:41:25.280
I've known people that really love what they're doing. They

477
00:41:25.320 --> 00:41:28.760
love it, they love doing it, and they will sell

478
00:41:28.880 --> 00:41:34.400
loads of insurance, but I do it wrongly. You know,

479
00:41:34.599 --> 00:41:38.440
there was this one lad he was he was selling

480
00:41:38.840 --> 00:41:42.599
selling car insurance and it turned out's he had like

481
00:41:42.679 --> 00:41:48.119
a really really good week and it's sold car insurance

482
00:41:48.199 --> 00:41:53.599
to a van company, some haulage company, a delivery you know,

483
00:41:55.239 --> 00:41:59.320
and my company didn't ensure commercial vehicles. But he sold

484
00:41:59.559 --> 00:42:04.719
no normal personal car insurance to this delivery company van

485
00:42:04.800 --> 00:42:09.840
which had like thirty vans, and he ensured each of

486
00:42:09.880 --> 00:42:17.719
them individually. So he was, you know, he was super excited,

487
00:42:17.760 --> 00:42:21.559
and everyone was saying how good he'd done. Because people

488
00:42:21.639 --> 00:42:27.000
didn't realize at the time until the information kind of

489
00:42:27.039 --> 00:42:31.639
went through, and because at them days, I think they

490
00:42:31.639 --> 00:42:35.920
didn't seem to check necessarily, and then if there was

491
00:42:35.920 --> 00:42:39.199
a claim, they realized, well you're not covered because of

492
00:42:39.199 --> 00:42:43.440
the commercial vehicle, and then they're very big who ah,

493
00:42:45.119 --> 00:42:47.800
I know somedly did that and they they got sacked

494
00:42:47.840 --> 00:42:53.840
for that. Someone actually got sacked. The very first week

495
00:42:54.239 --> 00:43:01.719
I was working at church Hill Insurance Company. I was

496
00:43:01.719 --> 00:43:07.159
in training and the trainer came in and one of

497
00:43:07.199 --> 00:43:10.960
the managers came in that's it and told us all

498
00:43:11.679 --> 00:43:14.880
that they've had to sack someone. Now, bearing in mind,

499
00:43:14.920 --> 00:43:17.639
this is in two thousand and one, so this is

500
00:43:18.599 --> 00:43:25.280
quite something that people were saying to each other, you

501
00:43:25.320 --> 00:43:28.719
know at the time. Well, what happened is this woman,

502
00:43:29.079 --> 00:43:31.519
the old man or whoever it was that was.

503
00:43:31.440 --> 00:43:34.559
On the phone.

504
00:43:34.639 --> 00:43:43.920
Said, we started being rude to the the cour center

505
00:43:43.960 --> 00:43:46.320
staff member started being rude.

506
00:43:49.239 --> 00:44:13.360
And I can't remember what he said. What did he say?

507
00:44:16.519 --> 00:44:24.199
Oh, oh, I'm trying to find right, So he's been

508
00:44:26.599 --> 00:44:32.880
this custom was being a bit rude. So the person

509
00:44:32.880 --> 00:44:40.280
in the call center said he had enough and he said, okay,

510
00:44:41.159 --> 00:44:43.639
sorry about this, but you are the weakest link. Goodbye,

511
00:44:44.199 --> 00:44:50.360
and he put the phone down. She called back and

512
00:44:50.519 --> 00:44:53.800
they The weird thing about it is the manager was

513
00:44:53.960 --> 00:44:57.480
laughing as he was telling us, and we were laughing,

514
00:44:58.800 --> 00:45:03.480
and I was thinking, why would you why do you

515
00:45:03.559 --> 00:45:06.840
really have to sack it for that? I know it's

516
00:45:07.000 --> 00:45:09.440
it's some professional to do that to a customer. I

517
00:45:09.599 --> 00:45:18.519
get that, but maybe move them into a different department

518
00:45:19.719 --> 00:45:24.719
or give them, put them back into training something rather

519
00:45:24.800 --> 00:45:33.559
than getting rid of them. I don't know anyway, that's

520
00:45:33.639 --> 00:45:39.840
that's that happened. And so you've got the people that

521
00:45:39.920 --> 00:45:43.159
are just really kind of not very good at the

522
00:45:43.280 --> 00:45:47.880
job or you know, like selling car insurance to the

523
00:45:47.920 --> 00:45:57.639
wrong people. It's like people with minibusses and tractors and stuff.

524
00:46:01.719 --> 00:46:06.079
And then you've got the people who I think that's everything,

525
00:46:07.960 --> 00:46:09.679
the people who don't want to be there. And you've

526
00:46:09.679 --> 00:46:12.119
got incompetent people. Yeah, that's kind of most of the

527
00:46:12.119 --> 00:46:18.440
ones at the bottom. With the incompetent ones training and

528
00:46:18.599 --> 00:46:22.119
it's more training, find out if they want to be there,

529
00:46:22.199 --> 00:46:24.599
find out if they want to do the job, and

530
00:46:24.639 --> 00:46:30.760
if they're enthusiastic teaching that newbies, they'll be fine. There's

531
00:46:30.760 --> 00:46:33.079
always a percentage that won't. It's just normal on it,

532
00:46:33.119 --> 00:46:38.840
but coasters need them. The ones that don't want to

533
00:46:38.880 --> 00:46:50.239
be there, then they need to leave. Because I've sat

534
00:46:50.320 --> 00:46:53.320
next to people that didn't want to be there. It's hard,

535
00:46:53.639 --> 00:47:00.800
it's really really hard, really hard to because they won't

536
00:47:00.800 --> 00:47:07.559
sell anything generally, and I've actually sat next to people

537
00:47:07.599 --> 00:47:11.960
it's moaning the whole time. It's like, come on, you've

538
00:47:11.960 --> 00:47:14.360
got to if you're going to do sales, you need

539
00:47:14.400 --> 00:47:18.440
to have a degree of positivity, a lot of positivity

540
00:47:18.440 --> 00:47:23.159
in fact. But because you know, the older big r

541
00:47:23.679 --> 00:47:27.320
is there all day long, the rejections, you know, you

542
00:47:27.360 --> 00:47:30.400
have to get used to people saying no and to

543
00:47:30.480 --> 00:47:33.760
still keep going, still keep talking to them, and you know,

544
00:47:34.079 --> 00:47:40.679
try and turn it around. So the ones that genuinely

545
00:47:40.719 --> 00:47:44.440
don't want to be there, they kind of have to

546
00:47:44.480 --> 00:47:51.119
be let go. It's a shame, but they're they're it's

547
00:47:51.559 --> 00:47:56.239
it's not fair on everyone else. It's there, coasters providing

548
00:47:56.280 --> 00:48:06.320
their positive good newbies again, that's just living it. And

549
00:48:06.360 --> 00:48:10.079
then the incompetent people if they don't change, then of

550
00:48:10.079 --> 00:48:12.400
course they have to go as well, because that could

551
00:48:12.400 --> 00:48:18.320
cost a company so much money and a bad reputation. Now,

552
00:48:18.480 --> 00:48:24.199
then it brings you down to the newbies and the coasters,

553
00:48:26.639 --> 00:48:29.800
and then you've got those that with the newbies that's

554
00:48:29.800 --> 00:48:32.159
going to break up between. People are going to be coasters,

555
00:48:32.559 --> 00:48:34.639
people are going to just not want to be there.

556
00:48:34.760 --> 00:48:40.679
People that are end up being top really good sellers. Now,

557
00:48:40.719 --> 00:48:45.880
the difference between someone like a coaster or at the bottom,

558
00:48:45.960 --> 00:48:54.920
let's say, not selling and selling especially something like an

559
00:48:55.000 --> 00:49:02.079
insurance or a core center environment. The differences been someone

560
00:49:02.199 --> 00:49:08.800
being in the bottom rank and in the middle. The

561
00:49:08.880 --> 00:49:12.199
main difference. Being in the top's a different thing, but

562
00:49:12.400 --> 00:49:16.679
being moving from the bottom to the middle in sales

563
00:49:17.800 --> 00:49:22.000
only one major thing, only one main difference that I

564
00:49:22.119 --> 00:49:25.840
found after listening to hundreds and hundreds and hundreds of

565
00:49:25.880 --> 00:49:31.519
calls over the years when I was doing that job,

566
00:49:33.480 --> 00:49:43.079
and that is simply asking for the business, even if

567
00:49:43.119 --> 00:49:44.400
it's just so, do you want it.

568
00:49:47.320 --> 00:49:51.920
The amount of people that are in the bottom category

569
00:49:52.119 --> 00:49:54.159
I say bottom, you know, I'm talking about sales wise,

570
00:49:54.280 --> 00:49:59.239
not human wise. The ones that are kind of especially

571
00:49:59.280 --> 00:50:02.760
like the coast, a lot of them won't even ask

572
00:50:02.840 --> 00:50:07.960
for the business. I remember hearing one bloke saying, he said,

573
00:50:08.440 --> 00:50:12.239
so you don't want an India. That was his sales tactic.

574
00:50:12.679 --> 00:50:15.239
You don't want it? To hear sounds rubbish, don't it.

575
00:50:17.280 --> 00:50:19.480
He didn't say that, but it's like you don't want it.

576
00:50:21.840 --> 00:50:24.360
I remember hearing one person I think they were quite

577
00:50:24.360 --> 00:50:31.800
new actually, but they gave the customer really good Most

578
00:50:31.840 --> 00:50:36.800
people are pretty good on the phones. Okay, that would

579
00:50:36.800 --> 00:50:44.519
be a separate thing. So phone voice, BlimE me, that's

580
00:50:44.519 --> 00:50:48.079
a whole that's a whole bag of cockroaches. That is

581
00:50:48.719 --> 00:50:56.000
the phone voice. So there was this one person I

582
00:50:56.039 --> 00:51:03.519
remember hearing them, and they were saying, who did the quote?

583
00:51:04.000 --> 00:51:09.880
Perfectly good quotation, got on really well with the person

584
00:51:09.960 --> 00:51:12.400
on the end of the phone. That a person that's

585
00:51:12.679 --> 00:51:14.960
got on with them. They'd like, you know, it's very

586
00:51:14.960 --> 00:51:25.519
good report, and gave a price which was way lower.

587
00:51:26.400 --> 00:51:28.719
It's like two hundred pounds lower than what they were

588
00:51:28.800 --> 00:51:37.840
previously being quoted for for the year. And the customer

589
00:51:37.880 --> 00:51:41.400
was saying, that's brilliant. That saved me two hundred pounds.

590
00:51:41.840 --> 00:51:44.880
I've been phoning around all day long and the best

591
00:51:44.920 --> 00:51:47.719
price I got was fifty pound cheaper. You've got a

592
00:51:47.719 --> 00:51:51.519
two hundred pound cheaper. That's amazing. And it comes with

593
00:51:51.559 --> 00:51:55.679
a breakdown wow. And you could tell that they were

594
00:51:55.760 --> 00:51:59.719
clearly breakdancing on the phone. You could just by the voice.

595
00:51:59.719 --> 00:52:02.039
You could how that the man was spinning on his head.

596
00:52:02.880 --> 00:52:07.039
And the salesperson just said, oh I can well, thanks,

597
00:52:07.119 --> 00:52:21.880
by it's just like what thanks recording? What's the sales

598
00:52:22.000 --> 00:52:27.239
job like it's thanks. I want to take it. No,

599
00:52:27.360 --> 00:52:32.239
that's all right, I wouldn't take it farw you you

600
00:52:32.320 --> 00:52:37.320
let someone else do it. It's amazing the amount of

601
00:52:37.320 --> 00:52:38.960
people I heard. He's like, wait, do you want the

602
00:52:39.000 --> 00:52:45.679
reference number? You know? What I did is a difference. Again,

603
00:52:46.199 --> 00:52:50.119
So the difference is those that ask for the business

604
00:52:50.639 --> 00:52:53.719
and those that don't. If you answer the business, if

605
00:52:53.760 --> 00:52:56.480
you don't answer the business, you're in the bottom the

606
00:52:56.519 --> 00:53:02.719
bottom right rack. What I say, just by asking every

607
00:53:02.800 --> 00:53:08.599
single customer for the business, when you get a good price,

608
00:53:08.840 --> 00:53:10.559
we'll just lay it that. When you get a good price,

609
00:53:10.920 --> 00:53:17.199
that puts you into the middle bracket. Now to move

610
00:53:17.239 --> 00:53:22.400
into the top bracket, you have to There's a lot

611
00:53:22.480 --> 00:53:26.039
more things you need to do, but one thing, or

612
00:53:26.119 --> 00:53:30.039
you could say, let's say there's a middle top between

613
00:53:30.360 --> 00:53:34.559
the middle and the top, so another section, and that's

614
00:53:34.599 --> 00:53:38.000
the people that ask for the business every time, regardless

615
00:53:38.079 --> 00:53:43.679
of price, regardless of how much it comes up as anything.

616
00:53:43.760 --> 00:53:46.119
Why would you do that. Someone has just said that

617
00:53:46.159 --> 00:53:48.360
the price for insurance is five hundred and you come

618
00:53:48.440 --> 00:53:51.679
up at six point fifty. They might have been lying,

619
00:53:53.000 --> 00:53:55.679
They might have been just be teasing you, trying to

620
00:53:55.679 --> 00:53:59.760
get a cheaper price. They might be unhappy with a

621
00:53:59.840 --> 00:54:03.920
car insurance currently, you know there is it could be

622
00:54:03.960 --> 00:54:09.880
any kinds of things. So also the benefit is it

623
00:54:09.920 --> 00:54:11.920
gets you used. This is good, This is going to

624
00:54:11.960 --> 00:54:14.679
be a good book in it It gets you used

625
00:54:14.719 --> 00:54:18.719
to asking, because that seems to be the biggest hurdle

626
00:54:19.159 --> 00:54:21.559
for people at work in sales when they first start,

627
00:54:23.239 --> 00:54:26.960
is asking for the business. And as I've listened, I

628
00:54:27.079 --> 00:54:30.480
listened to hundreds of calls. I mean for the for

629
00:54:30.559 --> 00:54:38.920
about a year, what's a year one two thousand and six,

630
00:54:41.320 --> 00:54:45.800
two thousands, two thousand and four, too, thir five for

631
00:54:45.920 --> 00:54:48.960
two thousand a year and a half, that's all I

632
00:54:49.000 --> 00:54:52.840
did listening to phone calls, but all day, every day,

633
00:54:53.000 --> 00:54:55.719
well you know, work working hours for a year and

634
00:54:55.719 --> 00:54:59.559
a half, listening to phone calls, listening to sales calls

635
00:54:59.599 --> 00:55:03.280
as well as other departments that mainly mainly sales. So

636
00:55:03.360 --> 00:55:07.000
I've listened to so many calls and I've heard some

637
00:55:07.039 --> 00:55:13.320
of the weirdest things as well, plus my own phone calls.

638
00:55:12.760 --> 00:55:16.079
That I've done, and also listening to other people on

639
00:55:16.119 --> 00:55:18.480
the tables around me as well.

640
00:55:18.320 --> 00:55:24.280
As in the other job. In the first sales job,

641
00:55:24.400 --> 00:55:27.440
actually listening to people's calls because I was allowed to.

642
00:55:29.880 --> 00:55:31.480
I'm not quite sure they just let me because I

643
00:55:31.519 --> 00:55:39.360
was one of the top sellers. So ask every time,

644
00:55:41.920 --> 00:55:46.639
ask for the sale every single time. And it's not

645
00:55:46.800 --> 00:55:51.079
just you know, so would like to say that even

646
00:55:51.119 --> 00:55:54.159
if it's I used to, it's more fun if you

647
00:55:54.199 --> 00:55:58.840
get a price it's like seven h seven pounds. They

648
00:55:58.880 --> 00:56:01.280
say it's a twenty one year old and they've got

649
00:56:01.559 --> 00:56:04.760
you know, they've got a car that probably cost them

650
00:56:05.320 --> 00:56:07.960
five hundred pound, but it's one of the most expensive

651
00:56:08.000 --> 00:56:10.039
cars to ensure for a twenty one year old or

652
00:56:10.039 --> 00:56:13.000
a seventeen year old, and you're give them the price that, yeah,

653
00:56:12.960 --> 00:56:15.239
it's going to be four and a half thousand pounds,

654
00:56:17.079 --> 00:56:21.760
so you want to take that and it's fun. It's

655
00:56:21.800 --> 00:56:25.119
not fun giving someone a horrible high price, but it's

656
00:56:25.119 --> 00:56:28.840
fun because it makes them laugh as well, because sometimes

657
00:56:28.840 --> 00:56:33.079
the price is so ridiculous, just because maybe the company

658
00:56:33.119 --> 00:56:36.000
you're working for doesn't deal with those kind of people,

659
00:56:36.360 --> 00:56:39.119
doesn't deal with young drivers, or doesn't deal with expensive

660
00:56:39.840 --> 00:56:45.280
fast cars more aimed at the middle aged bracket. You know.

661
00:56:48.280 --> 00:56:57.360
So there's that, and then j J talks, so the

662
00:56:57.480 --> 00:57:02.760
Ted talks, Wow, again, you've got the top sellers, so

663
00:57:03.559 --> 00:57:05.079
you don't say do you want to take that?

664
00:57:08.039 --> 00:57:13.000
You go from asking, So you go from not asking

665
00:57:13.039 --> 00:57:17.639
it all at the bottom in the middle, asking when

666
00:57:17.639 --> 00:57:21.199
it's a good price, because it's it's hard to ask

667
00:57:21.239 --> 00:57:23.360
when it's a crap price when you're just starting out.

668
00:57:23.840 --> 00:57:28.079
It really is, it really is. I mean, I don't

669
00:57:28.119 --> 00:57:30.920
blame people for not asking at that point, but you

670
00:57:31.000 --> 00:57:34.880
can skip the middle bit by doing that. It's a

671
00:57:34.920 --> 00:57:38.559
confidence thing, I suppose. And then secondly, then you get

672
00:57:38.599 --> 00:57:42.920
to the top the middle between the top, the middle

673
00:57:42.920 --> 00:57:46.679
and the top, so that bracket which is asking every

674
00:57:46.760 --> 00:57:52.760
single time, so like, go ahead with that or should

675
00:57:52.760 --> 00:57:58.280
we get that set up? Horace is here, he's on

676
00:57:58.320 --> 00:58:03.000
the window still outside. Oh Horace. Horace has been visiting

677
00:58:03.039 --> 00:58:08.039
me for ten years now. He's gone, just a little visit,

678
00:58:08.320 --> 00:58:13.920
just like says Helo, right, Jay, Now to get up

679
00:58:13.920 --> 00:58:18.159
to the top a sales bracket, this isn't the only

680
00:58:18.199 --> 00:58:20.480
thing you do, but this is where the difference is.

681
00:58:21.519 --> 00:58:25.599
You don't not only do you obviously you ask for

682
00:58:25.639 --> 00:58:29.119
the business. Not only do you also are to the

683
00:58:29.199 --> 00:58:31.960
business regardless of whether it's a good price or not.

684
00:58:34.880 --> 00:58:37.400
You don't say, would you like to get that set up.

685
00:58:38.559 --> 00:58:45.880
I mean you can, but generally you would say, do

686
00:58:45.920 --> 00:58:47.800
you want to do that on direct debit or just

687
00:58:47.960 --> 00:58:52.239
do it on a card? Now, do you know? You

688
00:58:52.280 --> 00:58:57.840
give them an option direct debit or card, and that

689
00:58:57.960 --> 00:59:01.599
assumes you assume they're going to take it, regardless of

690
00:59:01.639 --> 00:59:06.039
the price, you assume they're going to take it. That's

691
00:59:06.079 --> 00:59:08.519
the difference between the top sellers. It's not the only

692
00:59:08.719 --> 00:59:11.800
it's a lot more, but that's a big difference between

693
00:59:12.800 --> 00:59:18.199
the different brackets. You assume that they're going to take

694
00:59:18.239 --> 00:59:22.920
it all the way through, and everything you say to

695
00:59:22.960 --> 00:59:28.039
the customer is based upon you assuming that they're going

696
00:59:28.079 --> 00:59:32.639
to take it. And part of that is having that

697
00:59:32.679 --> 00:59:35.639
belief system that you're the best company, you have the

698
00:59:35.679 --> 00:59:41.679
best insurance, the best cover, and they'll be looked after. Now,

699
00:59:41.719 --> 00:59:43.840
that only works if you believe it to be fair,

700
00:59:43.960 --> 00:59:48.639
unless you can fool yourself. And it worked with Churchill

701
00:59:48.719 --> 00:59:52.920
because they really were a good company. I generally believed

702
00:59:52.960 --> 00:59:56.000
in Churchill, not that I didn't believe in the others,

703
00:59:56.039 --> 00:59:59.159
but it was much easier because I knew how good

704
00:59:59.199 --> 01:00:11.079
they were, so asking or assuming they're going to take it,

705
01:00:14.119 --> 01:00:16.360
and you'd be amazed at how many times the price

706
01:00:16.400 --> 01:00:20.360
comes up high and people say, okay, rather do a

707
01:00:20.360 --> 01:00:25.639
direct debut when it's come up at like, you know,

708
01:00:26.159 --> 01:00:28.639
a lot more than what the price they said, because

709
01:00:28.639 --> 01:00:30.559
you'd have written down the price on a piece of paper,

710
01:00:31.159 --> 01:00:32.800
you know, just to remind you of what you're looking

711
01:00:32.840 --> 01:00:35.920
to aim to get under if all possible.

712
01:00:38.480 --> 01:00:41.440
And there's two reasons for that, well, three reasons. I

713
01:00:41.480 --> 01:00:46.079
suppose I love my little categories, do I. So the

714
01:00:46.159 --> 01:00:50.559
first reason is perhaps they fibbed about the price to

715
01:00:50.639 --> 01:00:53.000
start with, and it is a good price that you've got,

716
01:00:55.440 --> 01:00:56.760
okay for.

717
01:00:56.719 --> 01:01:02.159
Whatever reason, so maybe you have beaten the price. The

718
01:01:02.239 --> 01:01:05.159
second reason is they might really like you. Now they're

719
01:01:05.199 --> 01:01:07.400
not going to spend hundreds and hundreds of pounds more

720
01:01:07.400 --> 01:01:09.320
in the insurance if they just because they like you.

721
01:01:10.039 --> 01:01:15.920
Possibly they might, but generally not. But you know that's

722
01:01:15.960 --> 01:01:17.920
going to be a reason because they like you, and

723
01:01:18.519 --> 01:01:20.079
they might think they'll pay a little bit over the

724
01:01:20.079 --> 01:01:23.119
odds they don't care. They might have forgotten how much

725
01:01:23.239 --> 01:01:29.239
the other quotes was. And the other reason could be

726
01:01:29.719 --> 01:01:36.440
simply that they're fed up phoning around. They don't want

727
01:01:36.440 --> 01:01:39.480
to go through it anymore. And that used to be

728
01:01:39.519 --> 01:01:42.159
one of my tactics. I'd make the phone call. I

729
01:01:42.159 --> 01:01:44.480
didn't do this on purpose, by the way, but I

730
01:01:44.480 --> 01:01:48.320
would have the longest phone calls of anyone. Sometimes my

731
01:01:48.320 --> 01:01:51.119
phone calls would last forty minutes an hour. I had

732
01:01:51.119 --> 01:01:55.639
one lasted an hour and a half. I literally got

733
01:01:55.639 --> 01:02:00.360
in trouble. I got taken into the office, looked at

734
01:02:00.360 --> 01:02:02.239
your They didn't know at the time, they're not weren't

735
01:02:02.280 --> 01:02:05.920
be taking much notice. They said, you were on the

736
01:02:06.000 --> 01:02:09.719
phone for an hour and a half. Was that? Was

737
01:02:09.760 --> 01:02:13.559
that a sales call? Or was it this phone in

738
01:02:13.559 --> 01:02:18.760
your family? I mean, what are you doing? And I said,

739
01:02:19.280 --> 01:02:22.480
and I pulled out of my form, said, so who

740
01:02:22.599 --> 01:02:27.840
got the top sales conversion in that week for that month?

741
01:02:30.000 --> 01:02:34.079
And it was me who got the most call to sales?

742
01:02:34.599 --> 01:02:36.559
Me who got the most quote to sales?

743
01:02:36.880 --> 01:02:36.960
Me.

744
01:02:38.239 --> 01:02:41.840
So I might not I might not get the most sales,

745
01:02:42.679 --> 01:02:45.840
although I did get the most seales sometimes, but I

746
01:02:45.880 --> 01:02:49.400
was still right at the top. But no one beat

747
01:02:49.480 --> 01:02:55.239
me on quote to sales or call to sales consistently.

748
01:02:55.280 --> 01:03:00.239
I mean it might be the odd week or so.

749
01:03:00.239 --> 01:03:03.159
So yeah, I might have only taken I might have

750
01:03:03.239 --> 01:03:10.639
got so for every four calls I get sale? What

751
01:03:10.760 --> 01:03:15.920
every four quotes I get sale. Other people that were

752
01:03:15.920 --> 01:03:19.000
doing really well sales, they'll get a conversion of maybe

753
01:03:19.119 --> 01:03:24.800
thirteen percent. And in my second sales job, I was actually,

754
01:03:24.880 --> 01:03:27.599
this is turning into bragging, isn't it. I don't mind

755
01:03:28.079 --> 01:03:31.679
the third the second job, I'll mentioned this before. The

756
01:03:31.800 --> 01:03:35.079
managers were in a meeting with the head manager of

757
01:03:35.119 --> 01:03:38.679
the building of the whole company who'd come from a

758
01:03:38.679 --> 01:03:43.559
different branch, and they came in and they said, the

759
01:03:43.960 --> 01:03:46.760
overall manager of the one I was working in, he said,

760
01:03:48.239 --> 01:03:51.760
we've just been talking about you over lunch. That had

761
01:03:51.920 --> 01:03:55.000
a big, old long lunch, you know. I said, really,

762
01:03:55.960 --> 01:04:00.639
is it about the socks and they said, yes, that's

763
01:04:01.400 --> 01:04:05.239
that's something we'll talk about with HR. But no, this

764
01:04:05.360 --> 01:04:09.840
is something separate, and we were just decided that you

765
01:04:09.960 --> 01:04:16.639
are the perfect employee for sales. I said, really, because

766
01:04:16.639 --> 01:04:21.719
that surprised me. I'm thinking life. They knew that they

767
01:04:21.840 --> 01:04:24.639
knew about all the stationary I was stealing, they probably

768
01:04:24.679 --> 01:04:29.599
think differently. And they said, oh, I said why, and

769
01:04:29.639 --> 01:04:35.159
he said, well, it's based on It's not just on sales.

770
01:04:35.199 --> 01:04:39.360
We've got people that sell more than you. I said, okay,

771
01:04:39.400 --> 01:04:41.679
you're not really making me feel good. Right now. They said, no,

772
01:04:41.719 --> 01:04:45.519
it's not not about that, but it's about conversion. It's

773
01:04:45.559 --> 01:04:53.079
about customer satisfaction. How many times do you have things

774
01:04:53.119 --> 01:04:59.280
come back complaints or you've sold, you know, car insurance

775
01:04:59.280 --> 01:05:02.400
to someone with a pane, you know, none of that stuff.

776
01:05:03.280 --> 01:05:05.880
I said, okay, well it was that once and we

777
01:05:06.199 --> 01:05:12.079
laughed and says, oh, you've got best conversion, got really

778
01:05:12.119 --> 01:05:17.159
good conversion, really good quality calls is so well. And

779
01:05:17.199 --> 01:05:25.320
you're also do everything correctly, like compliance wise, everything every

780
01:05:25.400 --> 01:05:30.360
questions asked correctly in the correct way, no misleading, even

781
01:05:30.559 --> 01:05:34.000
accidentally nothing. He said, if we could get everyone to

782
01:05:34.000 --> 01:05:39.639
be like you, we would it would be a much

783
01:05:39.679 --> 01:05:45.719
better company. Of course, we'd have to air a place

784
01:05:45.760 --> 01:05:48.280
out a bit more and maybe cover the radio is

785
01:05:48.320 --> 01:05:51.119
over with something to stop. I said, college, you have

786
01:05:51.159 --> 01:05:53.559
to keep talking about the socks And that was mentioned

787
01:05:53.559 --> 01:05:57.280
about an hour ago. I mean, it's I suppose slightly

788
01:05:57.320 --> 01:05:59.920
amusing to mention something that I mentioned an hour ago,

789
01:06:00.119 --> 01:06:02.800
and I managed to ease it back into the conversation.

790
01:06:03.400 --> 01:06:06.480
And there's there's a certain amount of skill involved in that,

791
01:06:06.599 --> 01:06:12.039
even though it was accidental. And he said, yeah, hmmm,

792
01:06:13.159 --> 01:06:16.280
do you mention it in your podcast? I said, I

793
01:06:16.320 --> 01:06:19.760
haven't started doing I wait a minute, I haven't. I

794
01:06:19.760 --> 01:06:21.880
I just remember and I had started doing podcasts at

795
01:06:21.880 --> 01:06:25.840
that point. He said, yeah, yeah, haven't you. I said, yeah,

796
01:06:25.880 --> 01:06:27.440
but I've not done I'm not doing the let me

797
01:06:27.480 --> 01:06:30.719
board you sleep once yet. I'm just in fact, they're

798
01:06:30.719 --> 01:06:34.000
not even really cool podcasts at this point. They're just

799
01:06:34.079 --> 01:06:38.760
recordings I do put them on podcasts and on YouTube

800
01:06:39.320 --> 01:06:43.920
and on MySpace, friends stuff, I don't know whatever. I

801
01:06:43.960 --> 01:06:49.639
was around at the time, and yeah, that was weird.

802
01:06:50.360 --> 01:06:55.000
So what else? So they're the things you should see

803
01:06:55.000 --> 01:06:59.880
this piece of paper. It's brilliant. So there they're signing

804
01:06:59.920 --> 01:07:04.719
my simple things. Ever talking to the customer though, right,

805
01:07:06.199 --> 01:07:08.519
the amount of people that would start and be like

806
01:07:08.920 --> 01:07:15.360
they put a telephone voice on, Hello, how are you today?

807
01:07:15.679 --> 01:07:19.800
Are you okay today? Can I help you today? And like, no,

808
01:07:20.440 --> 01:07:26.760
stop that, stop it now. It doesn't need to be natural,

809
01:07:26.960 --> 01:07:30.480
just talk naturally. A bit clearly has to be clear.

810
01:07:31.840 --> 01:07:33.920
But also, you know, it takes a while. It took

811
01:07:33.960 --> 01:07:37.760
me a while to start to be able to understand

812
01:07:39.079 --> 01:07:41.800
all the different accents because I was getting phone calls

813
01:07:41.840 --> 01:07:45.400
from literally all over the world, or people from all

814
01:07:45.400 --> 01:07:51.800
over the world, and there's some really strong accents out

815
01:07:51.840 --> 01:07:58.239
there around this country. So I was able to manage

816
01:07:58.239 --> 01:08:04.360
it quite well. I was able to you kin'd have

817
01:08:04.440 --> 01:08:11.559
to open your ears up a little bit and just focus. Really,

818
01:08:11.639 --> 01:08:17.319
I suppose just focus on what they're saying. But then

819
01:08:20.800 --> 01:08:25.479
there needs to be, you say, well, being positive, yeah,

820
01:08:25.800 --> 01:08:38.119
but also needs to be an expectation that everyone's calling

821
01:08:39.000 --> 01:08:44.760
to get insurance from you. Just expect it. Expect everyone

822
01:08:45.319 --> 01:08:49.520
to take the insurance. Not in a way that you'd

823
01:08:49.520 --> 01:08:51.960
be disappointed if they don't or when they don't, because

824
01:08:52.000 --> 01:08:54.800
not everyone's going to take it, but just expect it

825
01:08:56.000 --> 01:09:00.640
and include that. You add expectation into the phone called

826
01:09:00.680 --> 01:09:03.039
all the way through. So when we get this set

827
01:09:03.119 --> 01:09:06.359
up for you, and you know you're also talking about

828
01:09:06.439 --> 01:09:12.079
breakdown cover maybe or windshield cover like winds screen. You know,

829
01:09:12.119 --> 01:09:15.000
it's amazing with the insurance, they don't even have to

830
01:09:15.439 --> 01:09:18.119
replace the wind screen anymore, just put a little carry

831
01:09:18.159 --> 01:09:23.319
bag over it. It's brilliant. That wasn't really an exact

832
01:09:23.720 --> 01:09:35.680
scientific fact, but just includes stuff. And there's certain things some.

833
01:09:36.159 --> 01:09:38.800
Salespeople are really good at. I was never any good

834
01:09:38.800 --> 01:09:48.359
at this, but they would really get updated with sports

835
01:09:49.840 --> 01:09:51.960
so that if they got someone on the phone.

836
01:09:53.399 --> 01:09:58.960
And that was from Liverpool. They'd start talking about football,

837
01:10:01.319 --> 01:10:03.119
maybe ask you know who you were? Are you like

838
01:10:03.119 --> 01:10:05.760
Everton or Liverpool? Or it was a good game this

839
01:10:05.840 --> 01:10:06.640
weekend was, wasn't it?

840
01:10:07.520 --> 01:10:07.680
Oh?

841
01:10:07.840 --> 01:10:12.479
Yeah, stuff like that. I could never do that because

842
01:10:17.600 --> 01:10:20.279
I think I just yeah, I just wasn't my thing.

843
01:10:21.079 --> 01:10:22.880
I mean I could talk. What I'd do is talk

844
01:10:22.920 --> 01:10:28.880
about the weather and maybe talk about how I run

845
01:10:28.920 --> 01:10:33.600
out tailet roll over the weekend. Yeah, just human stuff

846
01:10:34.079 --> 01:10:36.000
that didn't go down so well. So I didn't do

847
01:10:36.039 --> 01:10:39.880
that very often, and I made sure that I had

848
01:10:39.960 --> 01:10:44.840
enough toilet paper. I mean, I still remember my friend

849
01:10:44.880 --> 01:10:48.920
phoning me up from his office, phoning me up saying

850
01:10:48.960 --> 01:10:51.319
can you call the office please, and not answering the phone,

851
01:10:51.760 --> 01:10:54.159
and my phone's about to die because the battery's gone.

852
01:10:54.199 --> 01:10:57.039
I said, yeah, So I said where are you? He said,

853
01:10:57.279 --> 01:11:01.119
I'm in the office. I said, yeah, I'm in a toilet.

854
01:11:01.319 --> 01:11:04.680
But don't you just go into the office. He said,

855
01:11:04.720 --> 01:11:08.239
I can't because I run out of toiletroll. But I can't.

856
01:11:08.239 --> 01:11:10.079
They're not answering the phone, and my phone's about to

857
01:11:10.119 --> 01:11:12.279
die and I won't be able to get any toilet roll,

858
01:11:12.319 --> 01:11:14.279
So can you please phone the office now and asking

859
01:11:14.319 --> 01:11:18.399
to bring toiletrole in. He was the boss of the

860
01:11:18.560 --> 01:11:23.239
of the firm, so I phoned up. It was so funny.

861
01:11:24.119 --> 01:11:28.359
It was just really what a scenario. Everyone was just

862
01:11:28.800 --> 01:11:33.199
laughing because it was just such a funny, funny moment.

863
01:11:34.960 --> 01:11:41.079
Just yeah, wow. I remember once I was in one

864
01:11:41.119 --> 01:11:43.560
of the thing he's hassling me, what are you has before?

865
01:11:43.680 --> 01:11:46.920
VINNI I was in a toilet once and the cleaner

866
01:11:47.039 --> 01:11:51.399
was having a bit of a breakdown, and it was

867
01:11:52.079 --> 01:11:54.520
he mustn't have known I was in there because there

868
01:11:54.520 --> 01:11:57.039
was I think three or four cubicles in this toilets

869
01:11:57.119 --> 01:12:00.680
was a call center, and so I was sitting there,

870
01:12:03.199 --> 01:12:07.319
you know, eating the sandwiches, and all of his is

871
01:12:07.399 --> 01:12:08.920
bloke swearing.

872
01:12:08.800 --> 01:12:10.720
Oh these messy.

873
01:12:12.000 --> 01:12:18.439
Really shouting loudly and proper, going on for about ten minutes.

874
01:12:20.199 --> 01:12:22.640
So I flush the toilet eventually and walk out and

875
01:12:22.640 --> 01:12:27.359
he's just looking at me. I'm pretty pretty certainly said

876
01:12:28.000 --> 01:12:28.720
sorry about that.

877
01:12:30.600 --> 01:12:39.319
It's weird. Vinnie is right now hassling me to take

878
01:12:39.399 --> 01:12:42.079
him out, which means I'm going to have to go.

879
01:12:43.279 --> 01:12:48.159
BlimE me. I thought I was going to tell you

880
01:12:48.159 --> 01:12:50.560
more about this book. I'm thinking This might be a

881
01:12:50.560 --> 01:12:55.600
good idea, you know, because something I know about, something

882
01:12:55.640 --> 01:13:02.199
that can be use, can be adapted for wherever you are.

883
01:13:02.359 --> 01:13:04.760
There's a few little sales techniques as well. I could

884
01:13:04.760 --> 01:13:07.439
add a few little things that I've noticed you can

885
01:13:07.520 --> 01:13:10.920
do that I did, that you can do that I did,

886
01:13:10.920 --> 01:13:17.039
that you can do in it. Ah, I don't think

887
01:13:17.079 --> 01:13:21.119
I've ever been this excited before. Vinnie is hassling me?

888
01:13:21.199 --> 01:13:24.800
Why are you hassling me? VINNI is it Archie? He

889
01:13:24.880 --> 01:13:30.880
knows Archie is outside. Probably a right. Well, I'm going

890
01:13:32.079 --> 01:13:35.399
so thank you for listening. It's been a bit of

891
01:13:35.439 --> 01:13:39.439
a strange let me boy you to sleep Monday. Boring

892
01:13:39.479 --> 01:13:44.159
objects a bit different from usual, but hey, difference is good,

893
01:13:44.159 --> 01:13:51.560
I think sometimes. So thank you for listening. Remember to

894
01:13:51.560 --> 01:13:54.039
be kind to yourself because you do deserve to be

895
01:13:54.079 --> 01:14:04.000
happy and be gentle with yourself. You deserve to feel safe.

896
01:14:04.960 --> 01:14:24.760
Lots of love. Bye. Relax in a more deep and

897
01:14:28.600 --> 01:14:35.960
meaningful way, maybe in a way that can not just

898
01:14:36.279 --> 01:14:46.359
allow you to feel calmer now and throughout the time

899
01:14:47.039 --> 01:14:55.359
we spend together here, not just relaxed at the end

900
01:14:55.439 --> 01:15:00.000
of the recording, when it's finished and you can enjoy it.

901
01:15:00.119 --> 01:15:17.479
That sense of comfort and peace. But also I think

902
01:15:17.520 --> 01:15:28.720
it would be nice to have those feelings of relaxation

903
01:15:31.039 --> 01:15:45.279
continue for longer after the recording has ended, so that

904
01:15:45.399 --> 01:15:57.880
you can still benefit from listening to my voice, maybe

905
01:15:57.920 --> 01:16:09.319
in a few hours time, perhaps tomorrow, and then by

906
01:16:09.439 --> 01:16:17.399
listening regularly, especially if you find like some people do

907
01:16:17.760 --> 01:16:22.199
and myself as well. Sometimes I find one particular recording

908
01:16:22.880 --> 01:16:31.720
that really resonates with me, and I just listen to

909
01:16:31.760 --> 01:16:44.720
it over and over again every morning, every evening. There

910
01:16:44.760 --> 01:16:49.720
was this recording from We're going back to about nineteen

911
01:16:49.880 --> 01:16:57.600
ninety nine. It wasn't hypnosis, but it was a guided visualizations.

912
01:16:57.720 --> 01:17:04.720
It kind of was hypnosis, really, and I managed to

913
01:17:04.760 --> 01:17:08.239
find it again and it still has the same effect

914
01:17:08.800 --> 01:17:18.000
on me, And part of it was the person's voice

915
01:17:20.840 --> 01:17:30.399
relaxed me. She just felt so peaceful, and I'd look

916
01:17:30.600 --> 01:17:37.560
forward to listening to her in the morning and in

917
01:17:37.640 --> 01:17:48.920
the evening. And I knew before even pressing the play

918
01:17:48.960 --> 01:17:56.399
button that as soon as I've done that pressed the

919
01:17:56.439 --> 01:18:05.560
play button. This was in the days of CD players

920
01:18:08.520 --> 01:18:14.039
press the play button. In fact, it might have even

921
01:18:14.039 --> 01:18:18.560
been a tape recorder. I'd lie down on the bed

922
01:18:18.800 --> 01:18:35.439
and then even without necessarily listening to her words because

923
01:18:37.359 --> 01:18:44.520
I had them memorized. Really, it was as if my

924
01:18:44.640 --> 01:18:56.000
body knew exactly what to do, and the muscles just

925
01:19:00.079 --> 01:19:17.880
almost went into automatic relaxation, and I remember my mind

926
01:19:20.600 --> 01:19:31.640
would slow down. Now. Now, I was listening to this

927
01:19:31.720 --> 01:19:41.199
recording in the early days of learning hypnosis, and long

928
01:19:41.279 --> 01:19:49.840
before I ever made any videos or audio recordings myself,

929
01:19:51.039 --> 01:19:54.439
because I didn't start doing that till two thousand and six,

930
01:20:01.319 --> 01:20:17.279
I knew, I knew how helpful I found being able

931
01:20:17.319 --> 01:20:26.359
to just let go, to have that trust in the

932
01:20:26.479 --> 01:20:36.840
person that I'm listening to, knowing that it's going to

933
01:20:36.880 --> 01:20:47.720
be just as relaxing, if not more so. Each time

934
01:20:47.960 --> 01:21:00.560
you hear my voice, you may feel the same. Some

935
01:21:00.800 --> 01:21:13.840
people have been listening to me for over a decade,

936
01:21:15.840 --> 01:21:19.840
maybe not solidly, obviously not twenty four hours a day,

937
01:21:21.600 --> 01:21:25.079
but maybe people come back.

938
01:21:26.920 --> 01:21:42.520
Some people maybe listen every day. There's something that I do.

939
01:21:43.960 --> 01:21:58.439
Which you may not realize by listening, is when I

940
01:21:58.680 --> 01:22:07.399
record these recordings. Now, for example.

941
01:22:11.359 --> 01:22:23.560
I also am affected by the words that I say.

942
01:22:24.399 --> 01:22:28.439
So if I set.

943
01:22:28.359 --> 01:22:38.840
You focus on your feet, notice your feet relaxing, I

944
01:22:38.920 --> 01:22:48.199
will be focusing on my feet. I will be noticing

945
01:22:50.319 --> 01:23:04.840
my feet relaxing. If I said, focus on your hands

946
01:23:07.640 --> 01:23:17.159
and maybe notice the difference between each hand. Perhaps notice

947
01:23:17.279 --> 01:23:23.359
the air in the room, the temperature of the room.

948
01:23:25.239 --> 01:23:35.600
On the backs of your hands. You may start to

949
01:23:36.199 --> 01:23:44.279
notice what almost feels like a very light breeze, even

950
01:23:44.319 --> 01:23:48.560
though there may not be any type of breeze at

951
01:23:48.600 --> 01:24:01.560
all where you are right now. And as you become

952
01:24:02.199 --> 01:24:16.600
aware of your hands, I'm also aware of how relaxed

953
01:24:16.880 --> 01:24:40.640
my hands are feeling now. And when it comes to

954
01:24:42.199 --> 01:24:48.239
potentially drifting off to sleep, which may be the reason

955
01:24:48.560 --> 01:25:04.840
you're listening, I also feel drowsy when I make these recordings.

956
01:25:09.520 --> 01:25:25.920
I also notice my mind drifting. In fact, at times

957
01:25:27.960 --> 01:25:42.119
I've actually fallen asleep without even noticing, and then I

958
01:25:42.279 --> 01:25:54.239
carry on talking. It's only when I listen back to

959
01:25:54.279 --> 01:26:03.319
do the editing I hears snoring and I think, I

960
01:26:03.319 --> 01:26:13.359
don't remember snoring. I remember talking. Is it snoring? Was

961
01:26:13.960 --> 01:26:20.319
a pick turned up? That's why I sound like when

962
01:26:20.319 --> 01:26:31.239
I snare how I get really into a whole experience.

963
01:26:39.159 --> 01:26:48.199
I don't know how you feel, how relaxed do you

964
01:26:48.319 --> 01:26:59.279
feel in your feet, how relaxed you feel in your hands.

965
01:27:14.319 --> 01:27:26.560
I have noticed more and more that the more relaxed,

966
01:27:28.279 --> 01:27:44.079
deeper level of comfort you feel, the easier your breathing becomes.

967
01:27:50.640 --> 01:28:07.359
It's almost like that additional muscle relaxation. So this allows

968
01:28:07.399 --> 01:28:38.479
you debreath easier without necessarily focusing on your breath, however,

969
01:28:38.720 --> 01:29:07.640
being able to notice the ease in which you breathe

970
01:29:07.720 --> 01:29:57.520
so naturally. You breathe so very easily and smoothly. Whenever

971
01:29:57.680 --> 01:30:16.000
I imagine my breathing improving. When I've got my eyes closed,

972
01:30:22.039 --> 01:30:34.880
I tend to visualize a beautiful field with trees and

973
01:30:35.159 --> 01:31:08.680
flowers producing all that life giving oxygen. And it feels

974
01:31:08.800 --> 01:31:30.560
nice too, if nothing else, just taking some time away

975
01:31:35.279 --> 01:32:18.560
from everything, enjoying that feeling of peace serenity with a

976
01:32:18.920 --> 01:33:10.840
joyful heart. Time seems to just drip by, so very slowly, relaxed,

977
01:33:16.720 --> 01:33:55.840
so deeply peaceful, completely unattached to any thoughts whatsoever in

978
01:33:56.039 --> 01:35:00.439
this moment, completely free, noticing that your mind as slowed down.

979
01:35:08.720 --> 01:35:55.399
Slowed down because nothing really requires your attention, you can

980
01:35:55.680 --> 01:36:11.800
enjoy the physical sensations of allowing the stress to drip

981
01:36:12.520 --> 01:36:32.359
out of your body, dripping out of every part of

982
01:36:32.520 --> 01:36:57.039
your body and being released from your brain. Lee your

983
01:36:57.199 --> 01:37:48.359
mind slowly but surely, the muscles in your legs, relax

984
01:37:53.319 --> 01:38:43.520
res relax so very deeply, relax so deeply. And the feelings,

985
01:38:46.159 --> 01:38:52.520
the pleasant feelings in your arms and shoulders.

986
01:38:59.720 --> 01:39:00.319
Hm h.

987
01:39:09.800 --> 01:39:34.319
Deepening each part of your body further and deeper and deeper.

988
01:39:48.840 --> 01:39:59.880
Noticin the feelings in the back of your neck mhm,

989
01:40:18.479 --> 01:41:00.119
the feelings in your wrists, muscles, in front of your body,

990
01:41:08.239 --> 01:41:51.720
I will say, feeling peaceful, deeping. There's a sense of

991
01:41:52.000 --> 01:42:01.319
peace spreads through your very cool.

992
01:42:31.479 --> 01:42:52.119
Even when you focus on your mind, her mind becomes.

993
01:42:58.720 --> 01:44:21.560
E and slower, deeper, relaxing. A fairy slayer his stomach

994
01:44:35.760 --> 01:45:17.720
haste fell in your stomach and back. Notice Notice how

995
01:45:17.960 --> 01:45:35.920
relaxed you now feel in the hall of your back.

996
01:46:01.079 --> 01:46:02.239
In a spy.

997
01:46:06.000 --> 01:46:10.720
From your brain all the way down the middle of

998
01:46:10.800 --> 01:46:35.000
your back, sending and receiving millions of messages every day, deepcomfort,

999
01:46:38.000 --> 01:47:54.640
increasing deeply relaxed, your knees, RELs, spreading these signals down

1000
01:47:54.800 --> 01:48:08.479
a spinal cord into air every parts of your body,

1001
01:48:18.399 --> 01:49:06.680
your sins and your calf muscles, your outbursts. Feelings of

1002
01:49:06.880 --> 01:49:24.039
peace and tranquility spreading through your body, tips of your toes,

1003
01:49:28.359 --> 01:49:39.880
to your eyes, your fingers, all the way to your

1004
01:49:39.960 --> 01:50:53.640
lower back and letting go reating pace, drifting mind just

1005
01:50:54.159 --> 01:51:19.880
wondering away, happy to let go, let go completely, let

1006
01:51:20.000 --> 01:52:42.800
her said, tranquil your whole body enjoying a sense listening

1007
01:52:42.960 --> 01:54:45.720
ger heven more, Hey, enjoy the space, this space of

1008
01:54:46.039 --> 01:57:12.560
peace and safety, fay Rex letting go. Maybe we can

1009
01:57:12.840 --> 01:57:24.119
just focus on the different parts of your body, just

1010
01:57:24.560 --> 01:58:33.520
to notice your forehead and your eyes mutual, so loose,

1011
01:58:53.159 --> 02:00:00.640
noticing in the sense of complete freedom, absolute freedom, day

1012
02:00:12.119 --> 02:01:08.520
dress day, he's fam energy peace to breathe so much.

1013
02:01:09.319 --> 02:01:52.399
Easier lest.

1014
02:02:13.319 --> 02:02:56.720
You may have You may not have noticed your mind drifting,

1015
02:03:02.720 --> 02:03:27.399
peaceful move any even more deeply in the direction of

1016
02:03:32.199 --> 02:05:02.720
total blissful pace, blissful pace. Tost to to the pace,

1017
02:05:27.359 --> 02:06:24.199
com so calm, lett him go, peace of mind Rex

1018
02:06:28.560 --> 02:06:48.720
body c rex.

1019
02:06:56.479 --> 02:06:57.960
C reaxed.

1020
02:07:22.520 --> 02:07:50.000
A body feels almost invisible, so very relaxed, paceful.

1021
02:07:55.720 --> 02:08:04.279
So pace.

1022
02:08:20.039 --> 02:09:04.000
R like God sip so ser fas. And you could

1023
02:09:04.119 --> 02:09:14.199
start to notice that you are feeling more relaxed, even

1024
02:09:14.279 --> 02:09:25.439
though I've not purposely focused your mind upon that sense

1025
02:09:25.840 --> 02:09:31.720
of physical comfort that is growing within you throughout your body,

1026
02:09:34.920 --> 02:09:44.600
and your mind starts to slow down, and that could

1027
02:09:44.640 --> 02:09:52.960
be almost in recognition of I guess my speech not

1028
02:09:53.119 --> 02:10:10.239
being particularly fast, and things just generally feel calmer. Just

1029
02:10:10.560 --> 02:10:19.119
by listening to my voice, you give yourself an opportunity

1030
02:10:20.840 --> 02:10:26.600
to take a break from the day, take a break

1031
02:10:26.680 --> 02:10:34.439
from your life as it is, and to give yourself

1032
02:10:34.439 --> 02:10:42.399
a rest, giving yourself permission to take some time off,

1033
02:10:44.600 --> 02:10:50.000
and to allow your body to relax and allow your

1034
02:10:50.119 --> 02:11:00.760
mind to slow down, which in turn releases the tension

1035
02:11:02.199 --> 02:11:11.359
any stresses that you had in your body. It's almost

1036
02:11:11.359 --> 02:11:15.560
as if the parts of your body just open up,

1037
02:11:16.840 --> 02:11:28.520
allowing the negativity out and at the same time replacing

1038
02:11:29.319 --> 02:11:38.880
that negativity with positive healing energy, which then fills your

1039
02:11:38.920 --> 02:11:50.800
body up and your mind to also starts to appreciate

1040
02:11:51.640 --> 02:12:10.039
those feelings of increasing confidence and almost uplifting feeling positive healing,

1041
02:12:13.199 --> 02:12:21.760
an energy that spreads through your body like a wave

1042
02:12:24.079 --> 02:12:36.279
of comfort. And all this comes from just allowing yourself

1043
02:12:39.039 --> 02:12:44.279
a few minutes, maybe half an hour, however long you

1044
02:12:44.359 --> 02:12:57.399
want it to be, just rest and allow your mind

1045
02:12:57.560 --> 02:13:08.359
and your body to almost reset itself to the settings

1046
02:13:08.479 --> 02:13:24.039
of comfort and relaxation, calmness, which allows more room for

1047
02:13:25.439 --> 02:13:37.479
feelings of pleasure and happiness to move around your body

1048
02:13:39.279 --> 02:13:45.760
and into your mind, almost as if your mind and

1049
02:13:45.800 --> 02:13:57.680
your body are sinking together, almost mirroring each other with

1050
02:13:57.800 --> 02:14:12.239
that growing positivity and calmness, and it feels nice, really

1051
02:14:12.319 --> 02:14:18.199
does feel nice to know that you are the one

1052
02:14:18.319 --> 02:14:31.520
that has allowed yourself to feel more comfort than to

1053
02:14:31.880 --> 02:14:45.399
experience more of this deep relaxation spreading throughout your body.

1054
02:14:52.359 --> 02:14:57.720
And as I focus on each part of your body,

1055
02:15:00.119 --> 02:15:01.680
you can notice that.

1056
02:15:01.439 --> 02:15:02.399
That part.

1057
02:15:06.119 --> 02:15:18.640
Becomes even more relaxed just by focusing on it. It

1058
02:15:18.720 --> 02:15:32.279
becomes even more calm and comfortable just by focusing. And

1059
02:15:32.479 --> 02:15:38.000
as I move down on your body, starting at your head,

1060
02:15:40.680 --> 02:15:46.000
the parts that you have already focused on or continue

1061
02:15:47.359 --> 02:15:54.479
to relax deeply, and those parts that have not yet

1062
02:15:54.640 --> 02:16:07.560
focused on or just automatically release any remain intention in

1063
02:16:07.680 --> 02:16:21.920
anticipation of even more comfort about to come. Now, I'm

1064
02:16:21.960 --> 02:16:28.439
going to start by focusing on your forehead. Just being

1065
02:16:28.560 --> 02:16:37.280
aware of the feelings of your forehead and any background

1066
02:16:37.479 --> 02:16:44.399
sounds like mister Herbert the pigeon can just allow you

1067
02:16:44.520 --> 02:16:52.040
to feel even more relaxed. Just means you're in the moment.

1068
02:16:55.120 --> 02:17:00.559
This isn't this isn't a sterile environment. This is the world.

1069
02:17:03.959 --> 02:17:11.600
I live in the countryside, so there's lots of nature sounds, around,

1070
02:17:16.879 --> 02:17:22.040
so as you focus on your forehead, just notice how

1071
02:17:22.120 --> 02:17:32.079
it becomes even more relaxed as your focus only on

1072
02:17:32.280 --> 02:17:41.879
my voice and that part of your body. Moving down

1073
02:17:42.079 --> 02:17:54.639
to your eyes, focusing on your eyes, noticing how your

1074
02:17:54.639 --> 02:18:02.639
eyelids feel so heavy yet so light at the same time,

1075
02:18:05.879 --> 02:18:16.559
and all the muscles around your eyes relaxing completely. Moving

1076
02:18:16.639 --> 02:18:23.840
your focus down to your mouth, your lips, your tongue,

1077
02:18:25.040 --> 02:18:33.000
your teeth, your gums, the hall of your mouth relaxing,

1078
02:18:36.479 --> 02:18:46.799
calm and loose. As you focus now on your jaw,

1079
02:18:50.159 --> 02:18:54.879
just the parts of your jawney, your mouth, and your chin,

1080
02:18:56.159 --> 02:18:59.280
but all the way up the size of your face

1081
02:19:00.440 --> 02:19:15.159
to your ears, the hole of your jaw, feeling more relaxed.

1082
02:19:18.360 --> 02:19:27.000
And calm.

1083
02:19:27.440 --> 02:19:36.600
Focusing on your neck, the front of your neck and

1084
02:19:36.639 --> 02:19:49.680
your throat relaxing and loose and calm. The side of

1085
02:19:49.760 --> 02:19:58.760
your neck, the right left side of your neck, relax

1086
02:19:59.200 --> 02:20:01.440
and please.

1087
02:20:05.159 --> 02:20:12.079
And calm.

1088
02:20:12.319 --> 02:20:19.200
And now the back of your neck, focusing on the

1089
02:20:19.239 --> 02:20:29.680
back of your neck, letting go of any tension that

1090
02:20:29.879 --> 02:20:38.799
may have been there before, and enjoying that sense of

1091
02:20:39.760 --> 02:20:44.719
increasing comfort and release.

1092
02:20:47.440 --> 02:20:51.440
Then you can experience in the back of your neck,

1093
02:20:57.760 --> 02:21:00.120
moving down your back.

1094
02:21:02.200 --> 02:21:06.959
And moving either side of your spine right from the

1095
02:21:07.040 --> 02:21:12.399
top of your back all the way down to the

1096
02:21:12.479 --> 02:21:29.680
bottom of your back, down to your lower back, and

1097
02:21:29.799 --> 02:21:37.000
as you move up and down your spine, you can

1098
02:21:37.120 --> 02:21:45.319
feel the muscles either side of your spine relaxing even more.

1099
02:21:52.840 --> 02:21:59.559
And as those muscles relax, that sense of comfort starts

1100
02:21:59.639 --> 02:22:09.799
to bread outwards from your spine into both sides of

1101
02:22:09.879 --> 02:22:16.879
your back, the top of your back, the middle, and

1102
02:22:17.040 --> 02:22:26.520
your lower back. And as you scan gently and slowly

1103
02:22:27.760 --> 02:22:33.040
up and down your back, there's the muscles in the

1104
02:22:33.120 --> 02:22:43.000
top of your back relax and become looser. The muscles

1105
02:22:43.120 --> 02:22:48.760
in the middle of your back also seem to just

1106
02:22:49.200 --> 02:23:00.319
almost divide from each other, separating and almost melting. Okay,

1107
02:23:03.600 --> 02:23:09.639
And in your lower back there seems to be an

1108
02:23:09.680 --> 02:23:24.399
extra special feeling of comfort. The spreads into your hips.

1109
02:23:26.159 --> 02:23:34.040
Sit down your lower back, into your hips, into the

1110
02:23:34.200 --> 02:23:42.920
area where your cosicks are, and into your buttocks, and

1111
02:23:43.040 --> 02:23:46.360
a wise, muscles that spread.

1112
02:23:48.479 --> 02:23:58.239
From your lower back into your hip area start to melt,

1113
02:24:02.719 --> 02:24:15.000
start to really let go, and you know where about

1114
02:24:15.120 --> 02:24:21.120
to focus on your shoulders, your back, and your spye

1115
02:24:22.159 --> 02:24:39.000
will continue to let go, continue to relax so calmly,

1116
02:24:43.639 --> 02:24:48.600
and as you focus on your shoulders. You may notice

1117
02:24:49.000 --> 02:25:19.399
they're already feeling really loose, they already feeding calm and

1118
02:25:20.000 --> 02:25:33.000
feel those muscles then move from your neck into your shoulders.

1119
02:25:39.520 --> 02:25:51.120
Feel so soft and gentle, so smooth.

1120
02:25:56.680 --> 02:26:09.040
And calm, and.

1121
02:26:09.120 --> 02:26:22.000
The feeling in your shoulders seems to spread deep into

1122
02:26:22.040 --> 02:26:32.479
your shoulders, a sense of relaxation, not just traveling deeply

1123
02:26:32.799 --> 02:26:49.840
into your muscles, but also relaxing the bones and moving

1124
02:26:49.920 --> 02:26:58.239
all the way to underneath your arms, relaxing a whole

1125
02:26:58.399 --> 02:27:03.399
area between the tops of your shoulders and underneath your

1126
02:27:03.559 --> 02:27:08.719
arms healing.

1127
02:27:14.120 --> 02:27:14.879
You feel so.

1128
02:27:16.719 --> 02:27:30.840
Relaxed and comfortable in your shoulders, which sense that deep

1129
02:27:31.639 --> 02:27:52.799
healing message into your arms. You may feel almost as

1130
02:27:52.799 --> 02:27:59.520
if your arms are not even there, because they're so relaxed,

1131
02:28:02.760 --> 02:28:47.840
so deeply relaxed, so so calm.

1132
02:28:33.680 --> 02:28:33.760
So.

1133
02:28:40.600 --> 02:28:59.639
This the fields spreading all way down your arms to elbows,

1134
02:29:03.159 --> 02:29:32.719
including your elbows circumfort spreads or away into rests, your forums,

1135
02:29:33.239 --> 02:29:56.879
and your wrists so heavy at the same time, silight

1136
02:30:00.120 --> 02:30:27.319
and gentle frek sne.

1137
02:30:29.399 --> 02:31:05.879
Now on your hands, hands so peaceful.

1138
02:31:06.920 --> 02:31:27.920
In your hands as a sense.

1139
02:31:27.600 --> 02:31:32.639
Of real pace.

1140
02:31:44.360 --> 02:31:58.120
It just seems to feel so familiar when your hands

1141
02:31:58.440 --> 02:32:00.760
relax take.

1142
02:32:10.280 --> 02:33:03.799
Els thing.

1143
02:33:01.719 --> 02:33:02.280
Thing this.

1144
02:33:05.399 --> 02:34:07.399
Sidlish you think it tips moving your attention.

1145
02:34:08.600 --> 02:34:39.840
From your body so comfortable, marrying your focus to lights.

1146
02:35:59.280 --> 02:35:59.639
Not so.

1147
02:36:02.159 --> 02:36:56.559
In your thighs and knaece so relaxed calf muscles just

1148
02:36:56.879 --> 02:39:21.799
shames using the faathing in your feet. Sir peaceful, circomm

1149
02:39:21.959 --> 02:40:06.440
sait peaceful, circom so peaceful, so.

1150
02:40:06.840 --> 02:40:15.399
Calm, so peace fall.

1151
02:40:23.639 --> 02:40:24.920
RelA s.

1152
02:40:30.520 --> 02:40:32.319
Peace fall.

1153
02:40:35.639 --> 02:40:45.159
C calm love.

1154
02:40:45.079 --> 02:41:05.600
That deep relaxation to spread your chest stormy relax, let

1155
02:41:05.680 --> 02:41:06.799
you go.

1156
02:41:10.440 --> 02:41:20.319
Everything.

1157
02:41:22.399 --> 02:41:28.399
So I'm gonna start counting down now from twenty down

1158
02:41:28.440 --> 02:41:36.600
to one. You can imagine in a way it's like

1159
02:41:37.360 --> 02:41:43.840
just walking down some steps and each step or twenty steps,

1160
02:41:43.879 --> 02:41:53.280
and each step represents a level of comfort. Each step

1161
02:41:53.559 --> 02:42:09.120
represents a deepening of that comfort, and the fervies you

1162
02:42:09.239 --> 02:42:15.319
walk down those steps that deeper and more relaxed you feel.

1163
02:42:22.000 --> 02:44:57.719
So starting with number twenty twenty, nineteen, eight seventeen sixteen.

1164
02:45:21.760 --> 02:49:20.760
US fifty fourhhhhhh four us twohhhhh.

1165
02:50:50.840 --> 02:53:21.840
No eight.

1166
02:54:21.159 --> 02:56:40.879
Siven six.

1167
02:56:29.280 --> 02:56:57.479
Us us.

1168
02:57:14.079 --> 02:58:33.799
Five four.

1169
02:59:17.319 --> 03:01:04.879
H us us.

1170
03:03:01.600 --> 03:03:02.280
And now.

1171
03:03:06.639 --> 03:03:19.280
As you focus on your eyes, we're gonna count down

1172
03:03:19.719 --> 03:03:30.840
from ten down to one, focusing just on your eyes,

1173
03:03:34.600 --> 03:03:42.319
your eyelids, the muscles around your eyes, your eye walls

1174
03:03:42.440 --> 03:04:01.239
themselves a whole area that makes up your eye. And

1175
03:04:01.479 --> 03:04:10.079
as we count down ten down to one, whilst focus

1176
03:04:10.239 --> 03:04:25.239
in on your eyes, you'll become twice is relaxed with

1177
03:04:25.639 --> 03:04:38.600
each number counting down that you may find the all

1178
03:04:38.719 --> 03:04:44.879
you want to do is just drift off to sleep.

1179
03:04:47.879 --> 03:04:54.479
And if that's what you want, then just allow yourself

1180
03:04:54.600 --> 03:05:09.239
to do that. Now, focusing on your eyes, I'm going

1181
03:05:09.360 --> 03:05:19.319
to begin counting down from ten down to one right now,

1182
03:05:27.840 --> 03:06:29.600
ten nine eight.

1183
03:07:14.879 --> 03:09:26.879
Seven f.

1184
03:10:31.680 --> 03:14:25.879
Four three lassus one.

1185
03:14:32.200 --> 03:14:48.879
So count down from ten to one ten nine eight

1186
03:14:51.719 --> 03:15:16.520
seven six five four three two one. And maybe that

1187
03:15:16.719 --> 03:15:20.840
was a bit too quick in order to relax. Maybe

1188
03:15:20.879 --> 03:15:25.159
it's a bit too fast for you to notice the

1189
03:15:26.479 --> 03:15:33.799
calming of your body, maybe even a little bit of pressure.

1190
03:15:33.879 --> 03:15:37.680
They're like, you're counting down from ten to one. Would

1191
03:15:37.680 --> 03:15:41.040
you expect me to do? Man, expect me just to

1192
03:15:41.120 --> 03:15:50.719
go with floppy just because you're counting down. We could

1193
03:15:50.799 --> 03:15:54.040
try it again, but this time I'll go a bit

1194
03:15:54.159 --> 03:16:01.280
slower this time, and you focus on on the whole

1195
03:16:01.360 --> 03:16:07.600
of your body before we focus on your legs. Just

1196
03:16:07.879 --> 03:16:17.840
notice how your body does start to feel more relaxed

1197
03:16:22.639 --> 03:16:57.440
with every number that I count down. Ten nine, eight, seven, six,

1198
03:17:05.840 --> 03:17:24.840
five four three.

1199
03:17:59.200 --> 03:17:59.440
One.

1200
03:18:10.799 --> 03:18:16.479
And just notice how how you feel, generally, how your

1201
03:18:16.520 --> 03:18:31.360
body feels. It's not necessarily even about counting down from

1202
03:18:31.479 --> 03:18:39.120
ten to one. It's that space that you have, that

1203
03:18:41.719 --> 03:19:02.920
space between being active physically or mentally, just sitting or

1204
03:19:03.079 --> 03:19:07.680
lying down and just being there, not doing anything, not

1205
03:19:08.000 --> 03:19:15.000
saying anything, or needing to think about anything. So it

1206
03:19:15.120 --> 03:19:18.680
opens up a space, you know, a bit of a space,

1207
03:19:19.680 --> 03:19:29.479
a gap. And the more I came down from ten

1208
03:19:29.559 --> 03:19:36.920
to one, the bigger that gap becomes. So there's that

1209
03:19:37.159 --> 03:19:49.799
gap of calmness, of comfort, relaxation. It's a nice feeling,

1210
03:19:55.360 --> 03:20:04.040
and it moves those dresses or discomforts physically or emotionally,

1211
03:20:04.760 --> 03:20:15.479
moves them away, allows you.

1212
03:20:18.200 --> 03:20:18.719
To just.

1213
03:20:21.680 --> 03:20:27.520
Slow down. So I'm going to count a game from

1214
03:20:27.559 --> 03:20:36.200
ten down to one, and notice that gap widening, the gap,

1215
03:20:38.000 --> 03:20:42.600
And as it widens, it's almost like the stress and

1216
03:20:42.760 --> 03:21:00.440
attention falls into the gap and gives you that this stants.

1217
03:21:02.360 --> 03:21:03.559
That's space.

1218
03:21:05.520 --> 03:21:10.879
Now ten.

1219
03:21:15.319 --> 03:22:25.280
Nine eight, seven, six, five four three.

1220
03:23:00.120 --> 03:23:00.319
One.

1221
03:23:11.799 --> 03:23:15.920
Now, how did your body feel?

1222
03:23:18.159 --> 03:23:18.319
Now?

1223
03:23:31.040 --> 03:23:47.319
Can you notice that the feeling calmer, the feeling more relaxed.

1224
03:24:09.799 --> 03:24:14.159
As we now focus on your legs, just your legs,

1225
03:24:30.159 --> 03:24:50.280
we're just gonna start with focusing on your thighs. Of course,

1226
03:24:50.399 --> 03:24:55.280
it's not the most exciting thing to be doing, because

1227
03:24:58.399 --> 03:25:01.239
I'm sure, like most of your body, there is not

1228
03:25:01.360 --> 03:25:13.520
a lot going on right now. Just focusing on the

1229
03:25:13.639 --> 03:25:19.719
whole of your thighs, the tops of your thighs, the

1230
03:25:20.000 --> 03:25:26.639
sides of your thighs, the bottoms of your thighs, your

1231
03:25:26.760 --> 03:25:32.079
outer thighs, and your inner thighs. Basically the whole of

1232
03:25:32.120 --> 03:25:39.959
your thigh that leads into your hip and it goes

1233
03:25:41.000 --> 03:25:51.079
down to your knee joints. Now, this is a big area.

1234
03:25:55.559 --> 03:26:00.520
It's a very heavy area, it's very strong. Probably the

1235
03:26:00.639 --> 03:26:15.319
strongest muscles in your body are in your thighs. But

1236
03:26:15.360 --> 03:26:23.760
I don't think we perhaps give enough attention to our thighs.

1237
03:26:29.719 --> 03:26:40.479
Perhaps we don't acknowledge how important our thighs are to

1238
03:26:40.680 --> 03:27:01.280
our lives, how much they actually do for us all

1239
03:27:01.399 --> 03:27:12.120
through our lives. And it may seem to sound really weird.

1240
03:27:11.920 --> 03:27:12.000
But.

1241
03:27:14.879 --> 03:27:21.000
I think that all of our body parts, especially our thighs,

1242
03:27:22.000 --> 03:27:29.360
need some TLC, a bit of love shown, a bit

1243
03:27:29.399 --> 03:27:48.680
of acknowledgement, thank you, gratitude for our thighs do for us.

1244
03:27:55.239 --> 03:28:00.840
And I know this may sound a bit strange. Maybe

1245
03:28:00.879 --> 03:28:03.920
you think, why am I Surely I should be out

1246
03:28:04.000 --> 03:28:12.840
in the garden hugging a tree or something. Well, it's

1247
03:28:12.920 --> 03:28:16.159
hard to set a microphone up on a tree. That's

1248
03:28:16.200 --> 03:28:18.639
why I'm doing this indoors. Otherwise I wouldn't be outside

1249
03:28:18.719 --> 03:28:22.520
huging a tree. I can't see the television from the tree.

1250
03:28:29.239 --> 03:28:33.479
If you move down to your knees gain such an

1251
03:28:33.600 --> 03:28:43.280
important part, and I think we don't necessarily I'll speak

1252
03:28:43.360 --> 03:28:50.680
for myself here. I don't necessarily appreciate all that my

1253
03:28:50.879 --> 03:28:56.040
needs do for me until I have a problem with

1254
03:28:56.159 --> 03:29:01.280
my knee. It's occasionally if ivor maybe i'll bash it,

1255
03:29:01.600 --> 03:29:07.399
or it's aching for some reason. It's then that I

1256
03:29:07.600 --> 03:29:13.079
realize how much it does. You know, the benefit of

1257
03:29:13.159 --> 03:29:20.639
being able to use my legs without any kind of

1258
03:29:20.799 --> 03:29:29.120
physical discomfort is a beautiful thing that's possibly not appreciated

1259
03:29:29.280 --> 03:29:40.319
until it's temporarily removed. You know that's comfort. But as

1260
03:29:40.360 --> 03:29:45.680
you focus on your knees, regardless of how your knees feel,

1261
03:29:48.799 --> 03:29:54.520
you can have that sense of gratitude and love to

1262
03:29:54.639 --> 03:30:07.239
your knees for all that they do for you. And

1263
03:30:07.399 --> 03:30:11.040
you can still have that attention on your thighs and

1264
03:30:11.159 --> 03:30:17.360
maybe notice how your thighs feel. Maybe you've noticed that

1265
03:30:17.680 --> 03:30:36.399
they are relaxing more deeply as you focus now on

1266
03:30:36.520 --> 03:30:40.079
the bottoms of your legs and your shins, and your

1267
03:30:40.159 --> 03:30:46.920
calf muscles, the bones between your knees and your feet,

1268
03:30:48.479 --> 03:31:01.639
incorporating the course your ankles, so important has had, even

1269
03:31:02.079 --> 03:31:08.719
like the slightest sprain of an ankle, knows how how

1270
03:31:08.959 --> 03:31:19.079
much we take our ankles for granted. And it's kind

1271
03:31:19.120 --> 03:31:24.639
of strange in a way when you think that. You know, logically,

1272
03:31:24.959 --> 03:31:28.040
our wrists are a lot thinner than the rest of

1273
03:31:28.120 --> 03:31:32.799
our arms, which is okay, it doesn't I can't see

1274
03:31:32.799 --> 03:31:36.280
any problem with that because we're just picking stuff up.

1275
03:31:37.920 --> 03:31:44.079
Our ankles so much thinner than the rest of our legs,

1276
03:31:50.520 --> 03:31:54.959
and from a physics perspective or logical even it doesn't

1277
03:31:55.000 --> 03:32:01.000
really make sense that all this weight would ultimately be

1278
03:32:02.079 --> 03:32:12.120
resting on your ankles then leading to your feet, that

1279
03:32:12.719 --> 03:32:21.639
thin area, thin bone. Yeah, it does so much great work.

1280
03:32:23.840 --> 03:32:33.360
Supports us, supports our body for a lifetime, helps us

1281
03:32:34.040 --> 03:32:43.399
to balance, helps you to get around and be mobile.

1282
03:32:49.719 --> 03:32:57.520
And there's the calf muscles. Of course, when I was younger,

1283
03:32:57.920 --> 03:33:01.280
I couldn't see the pointing calf muscles didn't seem to

1284
03:33:01.399 --> 03:33:07.319
do anything. Okay, if I walked around on tiptoes, then

1285
03:33:07.479 --> 03:33:11.239
my calf muscles get some work. But of course that's

1286
03:33:11.319 --> 03:33:15.319
not true. The calf muscles are being used whenever we

1287
03:33:15.760 --> 03:33:29.280
use our legs and your shins there to protect your

1288
03:33:29.399 --> 03:33:38.399
lower legs, shaped in a way, almost as a protector

1289
03:33:38.879 --> 03:33:53.559
for the bone, leading of course to your ankles and

1290
03:33:53.719 --> 03:34:00.639
your feet. But we're not going to focus on your feet.

1291
03:34:00.719 --> 03:34:05.120
We're just going to focus on the legs. And I realize,

1292
03:34:07.159 --> 03:34:11.040
and now that I've mentioned your feet, you'll probably focusing

1293
03:34:11.319 --> 03:34:14.399
on them anyway, so maybe I should focus on your

1294
03:34:14.440 --> 03:34:20.280
feet a little bit. You can have them in your

1295
03:34:20.319 --> 03:34:26.719
awareness the same as you have your thighs in your awareness.

1296
03:34:27.559 --> 03:34:31.440
Even though we haven't been focusing on your thighs a

1297
03:34:31.600 --> 03:34:42.680
few minutes, I've been focusing on your ankles, there's still

1298
03:34:42.760 --> 03:34:57.840
that sensation of comfort in your thighs in this that

1299
03:34:58.319 --> 03:35:08.319
movement of energy, because the thighs hold lots of different sensations.

1300
03:35:09.799 --> 03:35:14.639
Of course, there's the muscles, the big straw muscles that

1301
03:35:14.760 --> 03:35:27.600
we have in our thighs, but the skin on the

1302
03:35:27.760 --> 03:35:33.200
outside of the thighs, as in the outside of all

1303
03:35:33.319 --> 03:35:42.159
of our body can be very sensitive, sensitive to the touch,

1304
03:35:44.920 --> 03:35:58.280
sensitive to temperature, and inside your thighs the bones, there's

1305
03:35:59.319 --> 03:36:04.120
the muscle, there's the blood, vessels, the ar trees, to

1306
03:36:04.280 --> 03:36:12.920
all this stuff that's inside your thighs. I guess sometimes

1307
03:36:13.760 --> 03:36:16.280
it'd be nice if you could actually put your fingers

1308
03:36:17.520 --> 03:36:23.559
inside your thighs and a message, so you can message

1309
03:36:23.600 --> 03:36:26.760
on the outside, of course, but to be able to

1310
03:36:26.840 --> 03:36:29.959
get deep into the muscles and to be able to

1311
03:36:30.120 --> 03:36:36.440
just message inside your thighs, message in the bones of

1312
03:36:36.559 --> 03:36:47.799
your leg message in all the veins, just gently heaving

1313
03:36:48.479 --> 03:36:57.559
your thighs and you can move down message and inside

1314
03:36:57.639 --> 03:37:04.600
your knees aside in those bones, but with healing fingertips

1315
03:37:06.000 --> 03:37:12.319
spreading that healing energy deep into the joints of your knees.

1316
03:37:17.760 --> 03:37:21.440
Of course, there's the back of your your knee and

1317
03:37:21.559 --> 03:37:27.559
the inside crease where your knee is. It's a very

1318
03:37:27.799 --> 03:37:33.680
sensitive area. Very it feels very nice when you stroke it.

1319
03:37:35.079 --> 03:37:38.440
That might be because it's an area that's not really

1320
03:37:38.639 --> 03:37:45.079
touched very often. It's almost like a hidden part that

1321
03:37:45.440 --> 03:37:52.319
crease in your legs. It's almost like a part that

1322
03:37:54.159 --> 03:38:05.399
has a sensitivity, which is a little bit different. Of course,

1323
03:38:05.479 --> 03:38:15.959
it's protected by your legs. So you can imagine putting

1324
03:38:16.840 --> 03:38:27.159
your fingers into that crease in your legs, folding between

1325
03:38:27.239 --> 03:38:32.319
your legs, you can just message with your fingertips. Imagine

1326
03:38:32.360 --> 03:38:38.719
your fingertips going inside, message in the muscle or tissue

1327
03:38:43.319 --> 03:38:49.520
you can cause. Field the bones of your knees, heading

1328
03:38:49.760 --> 03:39:02.440
through your fingertips, and then as you go down to

1329
03:39:02.520 --> 03:39:05.319
your calf muscles, and that's the part I'd like to

1330
03:39:05.360 --> 03:39:10.799
be able to really put my fingertips deep inside my

1331
03:39:11.000 --> 03:39:19.680
calf muscles, massage in every single tissue of that muscle,

1332
03:39:21.280 --> 03:39:31.200
healing every part, and then doing the same for my shins,

1333
03:39:34.399 --> 03:39:41.280
massage in and generally stroking the bones, generally stroking them,

1334
03:39:42.200 --> 03:39:46.920
healing in a loving way because they deserve to be treated.

1335
03:39:49.959 --> 03:39:54.120
There's the precious bones that they are, because our legs

1336
03:39:54.120 --> 03:39:57.479
are so precious as in all the other parts of

1337
03:39:57.559 --> 03:40:05.760
our body, the more precious of any tune on the planet.

1338
03:40:14.319 --> 03:40:22.280
When you start to think about your legs in this way,

1339
03:40:26.879 --> 03:40:33.559
it can change your perspective. It might sound a bit

1340
03:40:36.600 --> 03:40:40.920
a bit silly to start with the idea of having

1341
03:40:41.799 --> 03:40:51.799
love for your legs, showing appreciation for your thighs, wanting

1342
03:40:51.920 --> 03:40:55.840
to be able to put your hands in your thighs,

1343
03:40:58.079 --> 03:41:04.440
massage the muscle and the bones, and to get your

1344
03:41:04.559 --> 03:41:12.559
fingers deep in there and releasing all tension. Just to

1345
03:41:12.760 --> 03:41:22.200
show how much you care about your legs, how much

1346
03:41:22.280 --> 03:41:27.959
you care for what your legs do for you regularly,

1347
03:41:30.360 --> 03:41:39.840
your knees, your calves, your ankles, the strength of your

1348
03:41:39.959 --> 03:41:48.079
ankles considering how thin they are compared to the rest

1349
03:41:48.120 --> 03:41:55.520
of your legs, especially your thighs. Yeah, they're so strong,

1350
03:41:57.079 --> 03:42:11.520
so flexible, absolutely amazing things. Your ankles are truly a

1351
03:42:11.680 --> 03:42:22.520
gift because of what they do for you, supporting all

1352
03:42:22.680 --> 03:42:29.559
that weight, regardless of how what weight you are, even

1353
03:42:29.600 --> 03:42:34.159
if you only eat eight stoning, there's still a lot

1354
03:42:34.200 --> 03:42:41.440
of weight for these little ankles. I'm a lot heavier

1355
03:42:41.479 --> 03:42:51.159
than eight stone double down, yet my ankles support my

1356
03:42:51.280 --> 03:42:58.559
body all the time, or they do give off a

1357
03:42:58.680 --> 03:43:04.920
sigh of relief it down. That's that my whole legs though,

1358
03:43:08.520 --> 03:43:15.360
my feet feet or so go, my toes clap. They're

1359
03:43:15.360 --> 03:43:43.840
so happy. Your legs really are amazing. I don't know

1360
03:43:44.280 --> 03:43:50.680
that talking about talking about your legs is probably possibly

1361
03:43:50.920 --> 03:43:55.600
among the most most boring things I've ever heard anyone say.

1362
03:43:56.520 --> 03:44:06.559
Possibly boring or not everything I said, is true. Your

1363
03:44:06.680 --> 03:44:27.239
legs are amazing. Your legs deserve not just respect, they

1364
03:44:27.319 --> 03:44:39.920
deserve to relax deeply. They deserve to take some time

1365
03:44:40.040 --> 03:45:03.719
out of the day to just let go completely. Your

1366
03:45:03.879 --> 03:45:21.680
legs really can relax. And because the legs are so

1367
03:45:22.719 --> 03:45:27.520
such a most, you know, very important part of your body.

1368
03:45:28.799 --> 03:45:31.399
When you relax your legs, the rest of your body

1369
03:45:32.079 --> 03:45:50.799
also naturally follows in that journey of comfort. Like I

1370
03:45:50.920 --> 03:45:55.840
feel it in my hips. My hips feel really loose,

1371
03:45:59.159 --> 03:46:03.760
and also my lower back as well. My lower back

1372
03:46:04.000 --> 03:46:09.520
really feels it feels stretched, even though I'm just sitting

1373
03:46:09.600 --> 03:46:15.600
in a chair and there's no stretching as far as

1374
03:46:15.639 --> 03:46:18.719
I'm aware that I'm doing. It's almost as if the

1375
03:46:18.840 --> 03:46:22.760
muscles are just relaxed so much that there is a

1376
03:46:22.959 --> 03:46:47.600
natural stretch as the tension has reduced a lot. And

1377
03:46:47.680 --> 03:46:51.079
I'm now going to count down from ten down to one,

1378
03:46:55.399 --> 03:47:24.799
and you can continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five,

1379
03:47:29.440 --> 03:47:57.840
four three two one relax. So I'm just gonna count

1380
03:47:57.920 --> 03:48:04.440
down down to one. And as a countdown, if you

1381
03:48:04.600 --> 03:48:11.479
just focus on the numbers, just the numbers counting down,

1382
03:48:12.559 --> 03:48:21.680
and notice how you feel in this moment as you

1383
03:48:21.840 --> 03:48:29.360
hear the numbers counting down, knowing that those numbers counting

1384
03:48:29.440 --> 03:48:39.600
down represent you feeling calmer, not just in your body,

1385
03:48:39.760 --> 03:48:48.120
but also relaxing your mind. Just notice how you feel.

1386
03:48:49.000 --> 03:48:54.879
There's nothing to do, there's nothing to say, there's nothing

1387
03:48:55.040 --> 03:49:38.079
to think about, starting with number five, four, three two one.

1388
03:49:47.520 --> 03:49:59.360
How as you notice the gradual letting go of the

1389
03:49:59.520 --> 03:50:06.399
tensure and in your body, you may also begin to

1390
03:50:06.719 --> 03:50:14.000
notice and be aware of how your mind is starting

1391
03:50:14.440 --> 03:50:22.440
to slow down. This is just a natural thing that happens.

1392
03:50:25.040 --> 03:50:30.239
It's not really a special procedure. It's just natural because

1393
03:50:30.319 --> 03:50:36.200
as your body relaxes, your mind also starts to relax.

1394
03:50:37.799 --> 03:50:41.440
And the more your mind relaxes, the more your body relaxes.

1395
03:50:41.600 --> 03:50:51.959
It's just a continuous circle of relaxation. And there is

1396
03:50:52.040 --> 03:50:58.399
that calmness that comes from relative quietness.

1397
03:51:00.040 --> 03:51:06.399
You know, even if this background sounds either your side online.

1398
03:51:07.760 --> 03:51:13.559
Is still going to be quite calm. You know, you

1399
03:51:13.600 --> 03:51:18.799
haven't got the television on, there's no music in the background,

1400
03:51:18.920 --> 03:51:21.600
unless you're listening to the recorded with music. Of course,

1401
03:51:26.440 --> 03:51:28.600
you're very likely not going to be sitting in a

1402
03:51:28.719 --> 03:51:33.559
room with other people. Of course you might be, but generally,

1403
03:51:33.719 --> 03:51:36.879
it's more ideal if you can do this on your own,

1404
03:51:38.600 --> 03:51:48.639
so no distractions, and when you stop thinking about stuff,

1405
03:51:55.239 --> 03:52:05.520
relaxation automatically rises, a sense of comfort starts to grow,

1406
03:52:10.000 --> 03:52:16.680
and without trying to build it up into something fantastical

1407
03:52:17.120 --> 03:52:28.840
or something magical, this is just a natural process, something

1408
03:52:29.000 --> 03:52:39.959
that's easy to accomplish. In fact, it's almost the sense

1409
03:52:40.079 --> 03:52:46.879
of relaxing completely happens really when you put no effort

1410
03:52:47.239 --> 03:52:51.120
into it. It's not something that you can really force.

1411
03:52:53.719 --> 03:53:03.120
It's something that happens naturally. And part of the process

1412
03:53:03.520 --> 03:53:14.719
of this recording and others is simply two allow you

1413
03:53:17.120 --> 03:53:32.479
to take advantage of this space, this time, to let go,

1414
03:53:35.600 --> 03:53:43.799
to just be here, to be in tune with how

1415
03:53:43.920 --> 03:53:57.280
you feel, yet with the intention of wanting to relax

1416
03:53:57.399 --> 03:54:08.760
deeply and maybe even to fall asleep, depending on what

1417
03:54:08.920 --> 03:54:15.079
it is that you wish for yourself in this moment.

1418
03:54:22.079 --> 03:54:31.440
As we know, relaxing is the majority of the process

1419
03:54:31.559 --> 03:54:36.719
of falling asleep. The actual falling asleep part is the

1420
03:54:36.879 --> 03:54:44.639
tiny bit at the end. The deeper relaxed you become,

1421
03:54:48.600 --> 03:55:06.559
the easier you find yourself drifting. You can also if

1422
03:55:06.600 --> 03:55:17.479
you choose stay focused on my voice and really enjoy

1423
03:55:23.399 --> 03:55:52.520
the process, gradually relaxing each muscle in your body effortlessly

1424
03:55:59.600 --> 03:56:27.520
and just observing the sensation of letting go completely. This time,

1425
03:56:27.639 --> 03:56:36.159
I'm going to count from six down to one. You

1426
03:56:36.280 --> 03:56:46.600
can notice your mind calming down more with each number

1427
03:56:48.319 --> 03:59:08.920
that you hear me say, naturally, feeling calms paceful, six, five, four, three, two,

1428
03:59:58.879 --> 04:00:04.959
be away. Care of how your mind has.

1429
04:00:05.120 --> 04:00:19.360
Slowed right down, sinking deeply into relaxation.

1430
04:00:33.079 --> 04:00:39.840
And as you focus on your mind, you may notice

1431
04:00:40.120 --> 04:00:49.239
that there are some thoughts still there, maybe some stubborn

1432
04:00:49.440 --> 04:00:58.159
thoughts that for some reason perhaps need your attention.

1433
04:01:05.200 --> 04:01:06.440
So what you can do is.

1434
04:01:12.000 --> 04:01:24.479
Send love to those thoughts. Sprinkle those thoughts with love,

1435
04:01:26.239 --> 04:01:30.479
my little petals from a flower. Just sprinkle over them

1436
04:01:31.920 --> 04:01:39.040
petals fill good love towards those thoughts, to let those

1437
04:01:39.280 --> 04:01:45.719
thoughts know that you're not abandon in them. You just

1438
04:01:46.200 --> 04:01:56.239
need them. You require them to just calm down, slow down,

1439
04:01:58.559 --> 04:02:13.440
quiet down for now. So as you focus on those

1440
04:02:14.200 --> 04:02:19.079
remaining thoughts as we count down this time from seven

1441
04:02:20.000 --> 04:02:28.680
down to one. With each number, just imagine sprinkling those

1442
04:02:28.920 --> 04:02:48.360
flower petals of love, kindness, gratitude over those thoughts, which

1443
04:02:48.399 --> 04:02:54.360
will allow them to just melt away and relax deeply.

1444
04:02:58.559 --> 04:03:13.000
With every number, those thoughts would become more and more relaxed.

1445
04:03:18.559 --> 04:05:50.120
Starting with number seven, six, five, four, three, I lets

1446
04:05:50.200 --> 04:06:07.360
you now notice how relaxed your feeling in your body.

1447
04:06:15.760 --> 04:06:28.959
We're going to focus on your hands, because the more

1448
04:06:29.040 --> 04:06:36.120
relaxed your hands are, the more relaxed your body and

1449
04:06:36.399 --> 04:06:57.959
mind are. You focus on your hands and your fingers.

1450
04:07:03.520 --> 04:07:08.239
There's nothing needed to be done. There's no clinching of

1451
04:07:08.559 --> 04:07:12.879
fists or dents in the fingers or anything like that.

1452
04:07:20.319 --> 04:07:34.520
It's just noticing and focusing on your hands, noticing how

1453
04:07:34.639 --> 04:07:55.799
they feel. Because the more relaxed do your hands feel,

1454
04:07:59.319 --> 04:08:09.040
I can't. My mind feels and are comfort you feel

1455
04:08:11.120 --> 04:08:12.879
throughout your body.

1456
04:08:21.280 --> 04:08:24.000
May have.

1457
04:08:28.040 --> 04:09:11.399
Already noticed you mind is starting drestix it just on

1458
04:09:11.559 --> 04:09:28.959
your hands and fingers, allowing them cheap experience. Are real

1459
04:09:29.559 --> 04:09:43.000
deepening of that relaxation in your hands and fingers, more

1460
04:09:46.200 --> 04:10:05.680
and more relaxed with each number from eight down to one.

1461
04:10:10.719 --> 04:10:22.079
You can almost feel that healing, relaxing energy spreading into

1462
04:10:22.200 --> 04:10:42.680
your hands and fingers, becoming more relaxing. With each number.

1463
04:10:44.719 --> 04:10:45.440
You hear.

1464
04:10:49.280 --> 04:11:10.639
Going down eight down to one, drifting drifted again, sporting wise.

1465
04:11:14.959 --> 04:11:15.000
No.

1466
04:11:22.559 --> 04:15:16.120
Eight seven four three sh just being here now, nothing

1467
04:15:16.239 --> 04:15:26.079
to think about, nothing to do, nothing to say, and

1468
04:15:26.399 --> 04:15:37.639
everything just feels calmer. And this is your natural state

1469
04:15:37.760 --> 04:15:46.200
of being. This is how you just normally feel when

1470
04:15:46.760 --> 04:15:53.879
you take away all of that other stuff that we add,

1471
04:15:55.760 --> 04:16:11.520
nothing like stress and worrying, over thinking, anxiety, tension, just

1472
04:16:11.879 --> 04:16:18.520
generally thinking about stuff. We take that away, which is

1473
04:16:18.639 --> 04:16:19.079
what we do.

1474
04:16:19.840 --> 04:16:20.920
What we do now.

1475
04:16:27.159 --> 04:16:38.399
You're left with a real sense of peacefulness which comes

1476
04:16:38.559 --> 04:16:47.879
to you very quickly, because ultimately it's just a feeling,

1477
04:16:52.280 --> 04:16:59.920
a feeling of comfort. It's almost as if you've got

1478
04:17:00.120 --> 04:17:08.600
inside yourself and you've found a special place where everything

1479
04:17:12.000 --> 04:17:20.239
is peaceful, a place where you can film relaxed and

1480
04:17:20.399 --> 04:17:28.440
your natural sense of comfort, a place.

1481
04:17:28.159 --> 04:17:30.000
Where you could be here.

1482
04:17:34.399 --> 04:17:41.399
Where you can accept yourself and who you are, the

1483
04:17:41.520 --> 04:17:47.879
place where you're not trying to please anybody else, in

1484
04:17:52.040 --> 04:18:01.040
a place where you can actually not just love yourself.

1485
04:18:00.719 --> 04:18:10.280
But in some ways more importantly, you can like yourself, appreciate.

1486
04:18:11.079 --> 04:18:26.120
Who you are. That sense of gratitude, it's in the

1487
04:18:26.319 --> 04:18:39.799
air around you. That's also a place where you can

1488
04:18:40.000 --> 04:18:54.680
actually feel the healing energy soaking into your body. Healing

1489
04:18:55.280 --> 04:19:07.840
energy soaking into your body, that healing energy spreads through

1490
04:19:08.000 --> 04:19:19.360
your veins, traveling to each every single part of your body,

1491
04:19:25.280 --> 04:19:29.920
and you start to realize that actually that healing energy,

1492
04:19:32.360 --> 04:19:38.760
it's not just entered into your brain, it's become part

1493
04:19:39.319 --> 04:19:50.600
of your brain, and the spinal fluid is now mixed

1494
04:19:50.680 --> 04:20:01.840
with healing energy, not just allowing you to feel so

1495
04:20:02.079 --> 04:20:13.959
much more relaxed and healthy in this moment, but also

1496
04:20:16.879 --> 04:20:25.440
you start to realize that actually, what's happening now without healing,

1497
04:20:26.479 --> 04:20:36.120
relaxing energy spreading through your body is actually changing your life.

1498
04:20:41.280 --> 04:20:46.399
It's actually changing the way you're going to feel, not

1499
04:20:46.680 --> 04:20:54.040
just now, but tomorrow and the next day. As your

1500
04:20:54.200 --> 04:21:02.239
health improves, not just your physical health, be your mental health.

1501
04:21:06.200 --> 04:21:11.360
Things that used to bother you in the past, for

1502
04:21:11.559 --> 04:21:17.559
some reason, no longer have the effect that they used

1503
04:21:17.600 --> 04:21:31.879
to because something has changed deep within you. Maybe things

1504
04:21:32.200 --> 04:21:41.840
that used to cause you to feel anger no longer

1505
04:21:42.239 --> 04:21:51.879
have that power to control you the way they seem

1506
04:21:52.000 --> 04:22:00.879
to be able to before. As you realize that you're

1507
04:22:01.000 --> 04:22:13.680
the one who decides what affects you, you're the one

1508
04:22:14.319 --> 04:22:24.760
who decides to feel relaxed and calm when you choose

1509
04:22:28.319 --> 04:22:42.399
to enjoy Noticing these natural developments of healing, continue it

1510
04:22:42.760 --> 04:22:56.719
to grow and improve your life day by day, including

1511
04:22:56.840 --> 04:23:10.239
of course, your ability to relax so much easier than sleeping.

1512
04:23:14.840 --> 04:23:20.520
It's the most natural thing in the world to you

1513
04:23:25.040 --> 04:23:32.200
because falling asleep is something that you've done so many

1514
04:23:32.399 --> 04:23:40.200
times in your life, and you know that you were born,

1515
04:23:41.719 --> 04:23:48.319
as we all were, with the ability to fall asleep naturally.

1516
04:23:52.559 --> 04:24:04.360
We're born with that ability did us drift off into

1517
04:24:04.520 --> 04:24:17.399
a deep, healing sleep. Even when we're kids, sometimes will

1518
04:24:17.479 --> 04:24:21.799
fall asleep when we don't even want to try to

1519
04:24:21.879 --> 04:24:26.520
think a stay awake. Maybe it's a birthday in the morning,

1520
04:24:26.680 --> 04:24:30.959
or it's Christmas or holiday or something we look forward to.

1521
04:24:31.559 --> 04:24:35.600
We don't want to go to sleep. But the more

1522
04:24:36.200 --> 04:24:41.079
we want to stay awake, the more we just start

1523
04:24:41.200 --> 04:24:49.879
to drift. And the more you fight drifting, we'll try

1524
04:24:49.959 --> 04:24:55.079
to stop yourself and drift in asleep, the deeper and

1525
04:24:55.319 --> 04:25:06.879
stronger that drifting becomes. Because we're born not just with

1526
04:25:07.120 --> 04:25:13.559
the need to relax deeply and to naturally fall asleep,

1527
04:25:16.760 --> 04:25:30.120
but it's our birthright, it's part of our DNA. And

1528
04:25:30.360 --> 04:25:35.840
sometimes as we get older in life, perhaps at times

1529
04:25:36.719 --> 04:25:49.680
we have forgotten that relaxing completely is not only a

1530
04:25:50.000 --> 04:26:14.200
wonderfully pleasant experience. It's also really easy. It's very very

1531
04:26:14.719 --> 04:26:20.200
easy to let go, because that's all it is.

1532
04:26:20.360 --> 04:26:20.879
It is just.

1533
04:26:24.399 --> 04:26:35.799
Deciding to let go. And when you press the play

1534
04:26:35.920 --> 04:26:46.159
button on my recordings, you have given permission for my

1535
04:26:46.399 --> 04:26:48.920
voice to relax.

1536
04:26:52.760 --> 04:26:56.319
When you press that play button, you have given me

1537
04:26:56.520 --> 04:26:59.879
permission for my words.

1538
04:27:03.239 --> 04:27:13.639
To effect you in a positive, only a positive way,

1539
04:27:17.559 --> 04:27:41.120
opening up your mind to useful and healing suggestions that

1540
04:27:41.280 --> 04:27:52.479
can have such an amazing effect on how you feel

1541
04:27:53.200 --> 04:28:07.360
right now, as well as those changes that continue long

1542
04:28:07.760 --> 04:28:18.040
after the recording ends, those changes within you to continue

1543
04:28:18.280 --> 04:28:31.520
to flourish and grow, transforming your life in a positive,

1544
04:28:33.360 --> 04:28:43.000
beautiful way, allowing you to move forward in your life

1545
04:28:44.479 --> 04:28:59.239
in the direction that you choose for yourself. This feeling,

1546
04:29:02.000 --> 04:29:10.079
this feeling that you can experience of safety, comfort, calmness,

1547
04:29:17.879 --> 04:29:31.840
this feels so nice. It's such a healthy place to be,

1548
04:29:39.719 --> 04:29:53.520
and that positivity grows within you each and every day.

1549
04:29:56.600 --> 04:30:06.360
Moving forward, you're going to find that you're more relaxed

1550
04:30:08.719 --> 04:30:21.040
physically and in your mind. It's more relaxed. And it's

1551
04:30:21.159 --> 04:30:26.680
not that you're thinking slower, it's just that your mind

1552
04:30:26.760 --> 04:30:38.639
will be less clogged up with unnecessary negativity, because from

1553
04:30:38.760 --> 04:30:49.040
now on, your mind rejects negativity. From now on, you're

1554
04:30:49.079 --> 04:30:59.840
going to start noticing when negativity arises, and you can

1555
04:31:00.079 --> 04:31:14.040
just say stop, stop and that negativity will turn around

1556
04:31:14.639 --> 04:31:34.000
and leave you alone. Stop, and that negativity would disappear.

1557
04:31:42.159 --> 04:31:48.639
And that you notice that you feel way more relaxed

1558
04:31:50.079 --> 04:31:52.040
than you probably expected.

1559
04:31:58.159 --> 04:32:07.000
You can now congratulate yourself because you are the person

1560
04:32:07.680 --> 04:32:13.280
that has done this. You are the one that has

1561
04:32:13.520 --> 04:32:21.879
opened your mind up to the simple facts. You can

1562
04:32:22.360 --> 04:32:26.959
feel more relaxed in your body and in your mind.

1563
04:32:33.159 --> 04:32:39.079
You've opened your mind up to the birthright of being

1564
04:32:39.120 --> 04:32:56.000
able to just fall asleep easily when you choose. And

1565
04:32:56.120 --> 04:33:03.079
that's a nice feeling. Don't you think it feels nice?

1566
04:33:03.200 --> 04:33:12.560
Doesn't it? To feel calm? All that healing energy is

1567
04:33:12.680 --> 04:33:23.520
spreading through your body and your mind to spend time

1568
04:33:25.840 --> 04:33:41.759
a special place where negativity can no longer enter. Negativity

1569
04:33:41.959 --> 04:33:50.919
is banned. It's bad, it's not allowed entry. Doesn't it doesn't.

1570
04:33:51.000 --> 04:33:54.959
This doesn't deserve to be here. It doesn't belong here.

1571
04:33:58.720 --> 04:34:13.560
Negativity has no place in your life, which makes room

1572
04:34:13.759 --> 04:34:44.639
for more comfort, more healing, more relaxation, more peace. It

1573
04:34:44.799 --> 04:34:46.159
feels nice, doesn't It.

1574
04:34:48.000 --> 04:34:52.119
Just let go.

1575
04:34:54.080 --> 04:35:14.000
With everything. I'm gonna count down now from twenty down

1576
04:35:14.080 --> 04:35:23.439
to one. You can continue to relax. If you choose,

1577
04:35:23.919 --> 04:35:37.439
you can drift to sleep. With every number you hear

1578
04:35:37.599 --> 04:35:49.119
me say, you can fill twice as relaxed, or if

1579
04:35:49.200 --> 04:36:57.720
you choose, you can fill twice sleeping twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

1580
04:37:06.840 --> 04:38:21.240
thirty two, eleven, ten, nine, eight, seven, six, five. Oh,

1581
04:38:54.639 --> 04:39:04.439
this is your time to just take a break, your

1582
04:39:04.639 --> 04:39:15.319
time to relax, to allow your mind to slow down,

1583
04:39:24.000 --> 04:39:38.599
to give yourself permission to take a break from everything.

1584
04:39:42.919 --> 04:39:43.080
En you.

1585
04:39:43.119 --> 04:39:50.319
You're the only person that can make that decision. You're

1586
04:39:50.360 --> 04:39:58.919
the only person that can actually tell your mind just relax,

1587
04:40:07.040 --> 04:40:22.639
to just take some time off so that you can

1588
04:40:23.439 --> 04:40:28.880
focus on your body, getting in touch with how you

1589
04:40:29.040 --> 04:40:46.040
feel physically. And in the process of this body scanned

1590
04:40:46.319 --> 04:40:56.759
where you focus on different parts of your body, those

1591
04:40:57.080 --> 04:41:03.880
parts that you focus on end up deserve even though

1592
04:41:04.040 --> 04:41:12.200
you're not purposely requesting for those parts of your body

1593
04:41:12.439 --> 04:41:20.880
to relax, it's kind of expected. You expect when you

1594
04:41:21.080 --> 04:41:34.159
listen to my voice to feel more relaxed naturally, because

1595
04:41:34.240 --> 04:41:44.000
when you're listening to me, your attention is focused on

1596
04:41:44.240 --> 04:41:55.759
my words, and as my words guide you to focus

1597
04:42:00.159 --> 04:42:15.040
on those parts of your body, your focus increases, which

1598
04:42:15.200 --> 04:42:31.159
actually calms your mind. And when your mind calms down,

1599
04:42:36.040 --> 04:42:58.080
your body relaxes. And when your body calms down, your

1600
04:42:58.240 --> 04:43:15.119
mind relaxes. And even though I've not really started to

1601
04:43:15.279 --> 04:43:27.919
focus on your body, you can already feel that healing

1602
04:43:28.200 --> 04:43:42.639
energy spreading through your body, pushing out stress and tension,

1603
04:43:46.840 --> 04:43:54.080
healing all the parts of your body, including your skin,

1604
04:43:55.279 --> 04:44:01.639
your bones, your blood, or all of your organs inside

1605
04:44:01.680 --> 04:44:06.840
your body, all of the muscles, all of the fat,

1606
04:44:08.720 --> 04:44:16.680
all of everything, every hair on your body is filled

1607
04:44:16.799 --> 04:44:33.040
with that healing energy. And when your brain fills without

1608
04:44:33.240 --> 04:44:59.880
healing energy, the feeling of comfort relaxation increases, deeply increase

1609
04:45:06.560 --> 04:45:20.680
in a way. Your mind starts to feel perhaps been

1610
04:45:21.119 --> 04:45:37.959
drowsing because it's not needed, and it may start to drift.

1611
04:45:46.400 --> 04:45:53.040
If that's what's needed. So if you're listening to this

1612
04:45:55.119 --> 04:45:59.360
and what you need is deep relaxation, that's what you get.

1613
04:46:01.560 --> 04:46:03.040
If what you need is.

1614
04:46:04.720 --> 04:46:11.720
To fall asleep naturally and easily, that your mind drifts,

1615
04:46:14.240 --> 04:46:15.400
that's also.

1616
04:46:16.560 --> 04:46:17.240
What will happen.

1617
04:46:22.959 --> 04:46:30.680
Because by pressing a play button on the podcast and

1618
04:46:30.959 --> 04:46:38.000
listening to me give permission of your body and your wind.

1619
04:46:41.000 --> 04:46:50.080
In fact, you give the command to your body and

1620
04:46:50.200 --> 04:47:01.919
your wind to relax deeply, to drift off to sleep,

1621
04:47:03.240 --> 04:47:06.240
if that's what you want.

1622
04:47:09.439 --> 04:47:10.000
Or need.

1623
04:47:17.439 --> 04:47:23.200
Them. As I focus on the different parts of your body,

1624
04:47:28.159 --> 04:47:28.720
you may.

1625
04:47:30.119 --> 04:47:37.680
Start to just drift, and then you come back again

1626
04:47:38.759 --> 04:47:42.720
and you hear me talking and I'm focusing on a

1627
04:47:43.080 --> 04:47:44.720
different part of your body.

1628
04:47:50.479 --> 04:47:51.040
You may.

1629
04:47:53.040 --> 04:48:02.040
Find yourself drifting being and realize you're drifting. Until you

1630
04:48:02.279 --> 04:48:10.599
stop drifting, dure a love again to my voice. Focusing

1631
04:48:11.759 --> 04:48:16.759
on a different part of your body starts to relaxe

1632
04:48:16.919 --> 04:48:29.200
a deeper because that drifting, it's basically here already in

1633
04:48:29.360 --> 04:48:39.680
the sleep zone. And the more you drift, the longer

1634
04:48:39.799 --> 04:48:43.319
you drift, the longer you drift.

1635
04:48:46.479 --> 04:48:58.520
Eventually, that drifting continues into sleep, and that's the last

1636
04:48:58.680 --> 04:49:02.479
you remember until you wake up.

1637
04:49:06.840 --> 04:49:09.919
In your own time, when you've.

1638
04:49:09.880 --> 04:49:18.360
Experience the right amount of sleep. Fear because when you

1639
04:49:18.599 --> 04:49:27.680
do and if you do fall asleep, it's extremely pleasant,

1640
04:49:30.439 --> 04:49:51.759
so relaxing, so deep he sleep, I feel so nice

1641
04:49:53.959 --> 04:50:03.040
to relax into your own body and mind as you

1642
04:50:03.560 --> 04:50:11.520
if you feel that heating images spreading through it, relaxing

1643
04:50:11.840 --> 04:50:34.599
is so deeply relaxing so deeply. We start to focus

1644
04:50:36.439 --> 04:50:46.040
on your eyes, moving.

1645
04:50:45.919 --> 04:50:59.520
Down to your jaw. Now s'll back.

1646
04:51:06.840 --> 04:52:39.040
You, shoulders, chest, stuck, spine, hips, your x, faint dotsies

1647
04:53:01.000 --> 04:53:18.200
spreading grimeside your body, feeling you up. Now let's focus again.

1648
04:53:20.200 --> 04:53:27.479
On parts of your body. Kay, focusing this time on

1649
04:53:27.599 --> 04:53:40.439
your forehead. Now on your mouth, your lips, your tongue,

1650
04:53:43.680 --> 04:53:59.720
the whole of your mouth. Focusing on your fingers.

1651
04:54:05.119 --> 04:54:09.680
Maybe you could move your fingers little bit as you

1652
04:54:09.840 --> 04:54:25.479
can focus on each one individually, both hands and even

1653
04:54:25.560 --> 04:54:29.200
though I should focus on both of your hands now

1654
04:54:30.919 --> 04:54:39.159
they almost seem to just melt into one. Where is

1655
04:54:39.319 --> 04:54:47.439
your right hand starting left hand? And almast as if

1656
04:54:50.200 --> 04:55:05.119
just mixed together. Now focusing on your knees, just like

1657
04:55:05.279 --> 04:55:27.360
to sing, how your knees help? Now focusing your helpers

1658
04:55:30.319 --> 04:55:45.439
fa said by your evers just absurd the feeling of

1659
04:55:45.639 --> 04:56:14.439
your helpers say, I'm sad.

1660
04:56:28.439 --> 04:57:05.439
And upside.

1661
04:57:07.639 --> 04:58:26.959
Eus, it's a cup of sex sections ECUs I to

1662
04:58:27.159 --> 04:58:34.159
say now you tis.

1663
04:58:37.759 --> 04:58:38.319
You faint?

1664
04:58:50.599 --> 04:59:46.279
You ties feel none too sent him soil body films.

1665
04:59:55.400 --> 04:59:56.400
Not to sent.

1666
05:00:03.319 --> 05:00:41.080
Your mind feels now lett him go, lett him go,

1667
05:00:49.159 --> 05:01:38.959
letting go everything, letting go, letting go, letting go, oh, everything, everything.

1668
05:01:45.279 --> 05:01:48.959
I'm going to start now, and i'd like you just,

1669
05:01:49.119 --> 05:01:54.759
first of all, just to see yourself lying down on

1670
05:01:54.880 --> 05:02:01.040
that message table, lying on your front. You head is supported,

1671
05:02:01.439 --> 05:02:10.200
your arms are supported, and you feel comfortable, and breathing

1672
05:02:10.400 --> 05:02:19.799
is really easy, and you feel you feel confident in

1673
05:02:19.919 --> 05:02:22.080
how you look as well. So there's none of that

1674
05:02:22.279 --> 05:02:29.000
issue of body problems or shyness, because I'm a professional

1675
05:02:30.200 --> 05:02:36.560
and this is a therapy session, so none of that

1676
05:02:36.720 --> 05:02:46.919
stuff matters whatsoever. This is about you. This is about

1677
05:02:47.360 --> 05:02:55.479
how you feel and how you can enjoy that sense

1678
05:02:55.560 --> 05:03:01.599
of comfort and relaxation that comes from letting go and

1679
05:03:01.759 --> 05:03:09.919
allowing my hands and my fingers to relax you by

1680
05:03:10.119 --> 05:03:18.720
messaging your body. So I want to start off just

1681
05:03:18.840 --> 05:03:23.560
by placing my hands on the back of your head,

1682
05:03:25.000 --> 05:03:30.360
just gently, just so you can feel my hands feel

1683
05:03:30.479 --> 05:03:37.200
like really on you, so you can maybe feel the

1684
05:03:37.279 --> 05:03:39.479
warmth of my hands on the back of your head.

1685
05:03:43.200 --> 05:03:46.680
With my hands to the side of your head, not pressing,

1686
05:03:46.840 --> 05:03:53.159
but just holding there very gently, maybe over your ears,

1687
05:03:53.720 --> 05:03:56.680
and a little bit on your face, just so you

1688
05:03:56.799 --> 05:04:04.680
can feel my hands so you can become accustomed to them.

1689
05:04:13.319 --> 05:04:15.479
And now put my hands on the back of your

1690
05:04:15.560 --> 05:04:22.959
head again and gently let them slide down onto the

1691
05:04:23.040 --> 05:04:40.040
back of your neck. You can feel my hands gently

1692
05:04:40.279 --> 05:04:47.200
stroking the back of your neck to start with, just

1693
05:04:47.279 --> 05:04:51.159
so you can get used to the the feeling of

1694
05:04:51.319 --> 05:04:58.799
my hands on your skin, get accustomed to realize that

1695
05:04:59.319 --> 05:05:09.400
you're safe and it's all good, it's all fine, And

1696
05:05:09.439 --> 05:05:13.560
I'm going to start gently massaging the muscles in the

1697
05:05:13.639 --> 05:05:29.560
back of your neck with both hands. And this is

1698
05:05:29.560 --> 05:05:35.880
a very trusting situation really, because our necks are so

1699
05:05:36.200 --> 05:05:41.200
fragile and to have someone have their hands around your

1700
05:05:41.319 --> 05:05:46.200
neck in that way can sometimes be problematic for people,

1701
05:05:47.439 --> 05:05:51.880
which is why massages are quite good, because it allows

1702
05:05:51.959 --> 05:06:01.919
you to relax and to get in touch with trust,

1703
05:06:06.200 --> 05:06:18.759
to feel peaceful and calm. There's a massage the sides

1704
05:06:18.880 --> 05:06:26.880
of your neck, gently moving from the bottom of your neck.

1705
05:06:28.599 --> 05:06:31.119
It would be sort of near where your shoulders start,

1706
05:06:31.200 --> 05:06:36.119
I guess, all the way up to your jaw.

1707
05:06:37.720 --> 05:06:41.240
Your ears, kind of area on the side of your neck.

1708
05:06:44.000 --> 05:06:46.560
Of course, it's a lot longer than the front of

1709
05:06:46.639 --> 05:06:47.000
your neck.

1710
05:07:00.080 --> 05:07:07.080
And message in the back of your neck, especially that

1711
05:07:07.279 --> 05:07:16.759
area where perhaps we hold tension, and there's that area's message.

1712
05:07:17.119 --> 05:07:21.200
You can actually feel a sense of release in the

1713
05:07:21.279 --> 05:07:29.159
back of your neck and maybe you can breathe it

1714
05:07:29.240 --> 05:07:35.200
out as well. Notice how it feels, Notice how you feel.

1715
05:07:45.080 --> 05:07:48.720
They're moving down to that area between your neck and

1716
05:07:48.759 --> 05:07:58.919
your shoulders, that musty area, starting to message that area

1717
05:07:59.000 --> 05:08:03.319
on both sides. I mean, this would be the area

1718
05:08:03.439 --> 05:08:06.000
that a lot of people would message if they were

1719
05:08:06.080 --> 05:08:11.000
going to give you, like a shoulder message. Even that's

1720
05:08:11.400 --> 05:08:14.799
not technically the shoulders, but it's all the muscles that

1721
05:08:14.959 --> 05:08:21.159
lead to the shoulders from the neck and a game

1722
05:08:21.319 --> 05:08:28.319
that can hold tension and stress, and when massaged sometimes

1723
05:08:28.400 --> 05:08:35.360
a nice deep message is useful. And you decide how

1724
05:08:35.599 --> 05:08:53.560
deep that message is, and just allow my knuckles just

1725
05:08:53.639 --> 05:08:57.759
to dig in to get to those muscles and to

1726
05:08:58.040 --> 05:09:08.720
ready relaxed and all the time being firm yet gentle

1727
05:09:10.159 --> 05:09:27.880
with you and just stroking down the area to your

1728
05:09:28.000 --> 05:09:39.759
actual shoulders, moving to the muscles of your shoulders, and

1729
05:09:39.959 --> 05:09:44.680
maybe initially just pulling up the shoulders a little bit

1730
05:09:44.840 --> 05:09:48.119
off the table, just to give you a little bit

1731
05:09:48.159 --> 05:09:59.119
of a stretch, very gently, and you've got the muscles

1732
05:09:59.159 --> 05:10:02.479
at the front of your shoulders, the sides of the

1733
05:10:02.639 --> 05:10:15.080
back again, this is a part that can really take

1734
05:10:15.200 --> 05:10:22.560
quite a bit of pressure. Quite a bit of needing

1735
05:10:23.000 --> 05:10:31.119
if if you wish to really release the tension to

1736
05:10:31.279 --> 05:10:37.319
really get into those muscles, and you can let your

1737
05:10:37.479 --> 05:10:43.919
fingers in there. They can feel really nice. Sometimes it's

1738
05:10:44.000 --> 05:10:54.720
just being stroked gently or being messaged quite strongly, can

1739
05:10:54.799 --> 05:11:04.599
all be beneficial to the reorversation with the muscles in

1740
05:11:04.720 --> 05:11:24.319
your shoulders. Now you move down your arms. We do

1741
05:11:24.520 --> 05:11:28.279
one arm at a time, Starting with your right arm.

1742
05:11:34.840 --> 05:11:38.439
What I'll do is I just lift your arm up,

1743
05:11:39.400 --> 05:11:44.479
just hold it to the side of you that where

1744
05:11:44.479 --> 05:11:50.959
it still be attached, and I just message the tops

1745
05:11:51.000 --> 05:12:04.400
of your arms all the way down to your forearms

1746
05:12:07.159 --> 05:12:31.040
into your wrists, gently massaging that parts, the softer part,

1747
05:12:31.159 --> 05:12:37.799
which is the underpart of the arm, which leads to

1748
05:12:37.959 --> 05:12:43.319
the crease in your elbow. The inside. It's much more

1749
05:12:43.479 --> 05:13:00.919
sensitive skin. Sometimes just having that stroked, okay, really nice,

1750
05:13:03.639 --> 05:13:17.560
pleasurable and relaxing. Now moving down to your right hand,

1751
05:13:23.560 --> 05:13:35.639
just holding your hand in both of my hands, just

1752
05:13:35.840 --> 05:13:42.439
pressing gently on the back of your hand, stretching your

1753
05:13:42.560 --> 05:13:53.360
fingers ever so lightly, at the same time pressing down

1754
05:13:53.439 --> 05:14:06.639
and messaging each finger, and then starting to massage the

1755
05:14:06.880 --> 05:14:19.479
palms of the hand. Just turning the hand gently, stretching

1756
05:14:19.599 --> 05:14:29.159
it gently and actually having your hand held can really

1757
05:14:29.279 --> 05:14:36.759
be an emotional experience sometimes even if it is a stranger.

1758
05:14:38.759 --> 05:14:42.400
So when you don't know very well, like a massage

1759
05:14:42.720 --> 05:14:56.400
person or a therapist, maybe because it's intimate, they can

1760
05:14:56.479 --> 05:15:10.119
feel nice, feel safe. And as I put that right

1761
05:15:10.400 --> 05:15:18.720
arm back down where it was, to do the same

1762
05:15:18.880 --> 05:15:30.439
with your left arm, exactly the same massage and the

1763
05:15:30.599 --> 05:15:36.080
muscles in your arm all the way down do you arrest,

1764
05:15:40.200 --> 05:15:50.040
stroking the inside of your arm, just being gentle, was

1765
05:15:50.119 --> 05:16:04.040
as firm as you require, and then massaging your left hand,

1766
05:16:10.599 --> 05:16:20.639
stretching the fingers, gently massaging the palm of your left hand.

1767
05:16:32.799 --> 05:17:00.840
You feel so so relaxing, so comforting, and I just

1768
05:17:01.080 --> 05:17:12.919
rest your left down back down. The start to massage

1769
05:17:13.439 --> 05:17:23.240
your back, the biggest part of your body, starting at

1770
05:17:23.279 --> 05:17:30.200
the top, starting again where you already have been, the

1771
05:17:30.400 --> 05:17:35.319
area at the top in between your shoulders, near your neck.

1772
05:17:37.080 --> 05:17:39.560
Going back and massage.

1773
05:17:39.159 --> 05:17:50.599
In the area again, but this time moving downwards, making

1774
05:17:50.680 --> 05:17:51.319
it downward.

1775
05:17:51.520 --> 05:17:59.400
Stroke to the middle of your back, working from the

1776
05:17:59.720 --> 05:18:07.240
out side inwards, massage in that your back, but the

1777
05:18:09.240 --> 05:18:20.000
outsides of your back parts where your arms will maybe

1778
05:18:20.479 --> 05:18:33.159
rest against almost the path that connects your front to

1779
05:18:33.360 --> 05:18:51.279
your back. Just messaging down firmly but gently, as firm

1780
05:18:51.360 --> 05:18:59.000
as you want, moving down and then moving across a

1781
05:18:59.080 --> 05:19:03.520
little bed, move all the way down again, be very gentle.

1782
05:19:05.279 --> 05:19:15.799
You have ferm as you choose. Eventually you get to

1783
05:19:15.880 --> 05:19:21.279
the spine. We can message the muscles and either side

1784
05:19:21.360 --> 05:19:24.959
of your spine from the top of your neck all

1785
05:19:25.200 --> 05:19:36.400
the way down to your lower back. We can do

1786
05:19:36.560 --> 05:19:46.680
that a few times. Sometimes people juice the knuckle or

1787
05:19:46.759 --> 05:19:51.319
the you know, the two fingers and just go either

1788
05:19:51.479 --> 05:19:56.720
side of the spine. Almost just push down, go all

1789
05:19:56.799 --> 05:20:00.560
the way down to the bottom of the spine, each

1790
05:20:00.759 --> 05:20:11.319
time releasing tension and opening up the body, stretching your

1791
05:20:11.360 --> 05:20:18.159
body so that you feel more relaxed but at the

1792
05:20:18.279 --> 05:20:21.959
same time rejuvenated.

1793
05:20:33.319 --> 05:20:36.599
And now I'm going to move to one side, to

1794
05:20:36.720 --> 05:20:44.040
your right side, and from the bottom of your ribs

1795
05:20:45.959 --> 05:20:51.520
to your pelvis, I'm going to message that area of

1796
05:20:51.639 --> 05:20:56.639
your back. I'll stretch over the other side and i

1797
05:20:56.680 --> 05:21:03.279
will pull the muscles gently and message and push from

1798
05:21:03.360 --> 05:21:06.159
one end that side or the way to my side

1799
05:21:08.200 --> 05:21:11.119
to the middle of fact to where your spine is.

1800
05:21:12.479 --> 05:21:18.159
Massaging that side of your spine. The opposite side to

1801
05:21:18.200 --> 05:21:26.080
where I'm standing. It's almost like kneading bread. There's that

1802
05:21:26.240 --> 05:21:27.279
big area.

1803
05:21:27.200 --> 05:21:27.599
Which is.

1804
05:21:29.080 --> 05:21:39.360
Firm yet lots there to message. Potentially one of the

1805
05:21:39.439 --> 05:21:46.080
most important places to actually have a message because you

1806
05:21:46.400 --> 05:21:52.040
really feel it. You really feel the release and the

1807
05:21:52.159 --> 05:22:00.599
pleasure of having your lower back massaged. Release is so

1808
05:22:00.919 --> 05:22:09.360
much from your body that's not useful starting a healing

1809
05:22:09.520 --> 05:22:15.080
process which will continue long after this recording is over.

1810
05:22:24.400 --> 05:22:27.279
The message in this part of your body not only

1811
05:22:27.400 --> 05:22:32.159
feels really good for you, it's actually fun to do

1812
05:22:33.599 --> 05:22:39.279
because it is, as I said, like kneading bread. It's

1813
05:22:39.360 --> 05:22:43.200
a part that you can really get hold of and

1814
05:22:43.400 --> 05:22:57.000
really massage deeply. If that's your choice. They're not going

1815
05:22:57.080 --> 05:22:59.080
to move over to the other side of your body

1816
05:22:59.560 --> 05:23:08.279
and do the same with the opposite part of your

1817
05:23:08.360 --> 05:23:15.680
lower back. Kneeding and messaging from your sides or way

1818
05:23:20.080 --> 05:23:22.840
to the middle of your back where your spine is

1819
05:23:27.240 --> 05:23:36.520
pressing and kneading firm and gentle at the same time.

1820
05:23:38.479 --> 05:23:51.000
It feels so releasing. This mixture of pleasure, comfort, release, calmness,

1821
05:23:51.360 --> 05:24:03.000
relaxation or mixed together. Plus there's that feeling from your

1822
05:24:03.080 --> 05:24:08.720
stomach as it's being stretched, even though you're in your stomach.

1823
05:24:08.840 --> 05:24:13.000
Now you can feel it being stretched because the whole

1824
05:24:13.119 --> 05:24:24.240
area is connected to your stomach. Now we're going to

1825
05:24:24.360 --> 05:24:29.680
move or move further up to your top of your body,

1826
05:24:30.319 --> 05:24:38.159
and we did the same this time, starting with your

1827
05:24:38.279 --> 05:24:44.279
upper back. Put my hands forward over and massive massage

1828
05:24:44.319 --> 05:24:51.240
in that area up to your spine, from the side

1829
05:24:51.279 --> 05:24:55.279
of your body up to your spine. So some of

1830
05:24:55.319 --> 05:25:02.400
that message area, that muscle tissue or whatever fatty tissue

1831
05:25:02.439 --> 05:25:08.040
even will be possibly from your chest because it's all connected.

1832
05:25:08.159 --> 05:25:14.560
The chest and the back connect together. I'm going to

1833
05:25:14.639 --> 05:25:19.599
be massaging and just pulling some of that skin from

1834
05:25:19.639 --> 05:25:29.080
your side up and massaging the area of your upper

1835
05:25:29.159 --> 05:25:32.599
back all the way to your spine.

1836
05:25:37.040 --> 05:25:39.240
And then I'll move down a bit and I'll continue

1837
05:25:39.840 --> 05:25:43.040
with the middle of your back doing exactly the same thing.

1838
05:25:46.759 --> 05:26:00.799
As gentle as deep as you choose, or move or

1839
05:26:01.080 --> 05:26:05.319
the other side again and do the exact same thing

1840
05:26:06.000 --> 05:26:09.080
with the top of your back on the other side,

1841
05:26:10.159 --> 05:26:24.240
from pretty much underneath your arm area really to your spine,

1842
05:26:29.279 --> 05:26:35.919
and then continue in that all the way down including

1843
05:26:36.080 --> 05:26:53.040
your lower your middle of your back. I'm gonna go

1844
05:26:53.520 --> 05:26:59.720
to your thighs, the backs of your thighs and the

1845
05:27:00.439 --> 05:27:10.000
of your thighs, starting with your right leg. Massage in

1846
05:27:11.400 --> 05:27:20.599
the back and the sides of your thighs gently and firmly.

1847
05:27:22.720 --> 05:27:26.119
There's a lot of muscles there. It's an area that

1848
05:27:26.240 --> 05:27:30.439
can be very tense at times and maybe needs a

1849
05:27:30.479 --> 05:27:32.959
little bit more pressure than the rest of the body

1850
05:27:34.000 --> 05:27:41.720
that's up to you. You can gently strike the back

1851
05:27:44.560 --> 05:27:48.880
of your legs where you know, opposite your knee joint

1852
05:27:50.159 --> 05:28:03.119
or underneath your knee joint, very sensitive, gentle area, and

1853
05:28:03.479 --> 05:28:10.840
working down to your calf muscles. Massage in your calf

1854
05:28:10.959 --> 05:28:25.639
muscles thoroughly and deeply, if you choose, using both hands fingers,

1855
05:28:26.200 --> 05:28:39.439
digging deep to your ankles, in the back of your

1856
05:28:40.439 --> 05:28:46.439
back of your ankles, just gently massage in that area,

1857
05:28:51.880 --> 05:29:08.560
maybe lifting the leg and stretching a little bit. Moving

1858
05:29:09.319 --> 05:29:23.560
to the right foot, massage in the bottom of your

1859
05:29:23.599 --> 05:29:39.080
feet and the size of your feet gently but firm

1860
05:29:39.200 --> 05:29:50.279
enough so they don't tickle, and just allow the pleasure

1861
05:29:50.360 --> 05:29:55.880
that you get from having your feet massaged to just

1862
05:29:56.080 --> 05:30:04.959
overtake you. As I continue to message your feet, the

1863
05:30:05.080 --> 05:30:12.919
bottoms of your feet, the sides your arches, your heel.

1864
05:30:15.319 --> 05:30:17.560
You can put a lot of pressure into your heel

1865
05:30:18.360 --> 05:30:23.360
and it feels amazing, Yet the arches need to be

1866
05:30:23.439 --> 05:30:35.159
a bit more gentle. Stretching your toes gently and message

1867
05:30:35.240 --> 05:30:41.279
in the bottoms of your toes with my fingers, each

1868
05:30:41.400 --> 05:30:55.040
one individually. Moving over to the left leg to do

1869
05:30:55.200 --> 05:30:56.520
exactly the same thing.

1870
05:31:00.119 --> 05:31:00.439
Art in.

1871
05:31:02.479 --> 05:31:06.959
At the top of the thighs, work in the back

1872
05:31:07.040 --> 05:31:12.959
of the thighs and the sides, massage in deeply and gently.

1873
05:31:14.680 --> 05:31:28.639
A whole area, working all the way down. And this

1874
05:31:28.880 --> 05:31:34.759
is an area that maybe you could like to spend

1875
05:31:34.919 --> 05:31:43.680
more time relaxing and messaging. So perhaps if you wanted,

1876
05:31:43.840 --> 05:31:48.080
I could make a future recording. I want to spend

1877
05:31:48.159 --> 05:31:57.040
more time on one particular area as you move down

1878
05:32:00.080 --> 05:32:13.520
your calf muscles. Massage in your calf muscles firmly and

1879
05:32:13.720 --> 05:32:28.319
gently down your ankle into your feet. Massage in the

1880
05:32:28.799 --> 05:32:38.840
backs of your feet, the bottoms of your feet, stretching

1881
05:32:39.080 --> 05:32:45.400
your toes and massage in each toe individually. And the

1882
05:32:45.799 --> 05:32:51.599
feeling of pleasure and release. The experience when your having

1883
05:32:52.360 --> 05:33:13.840
your feet massaged feels really good. Now shed turn over

1884
05:33:14.080 --> 05:33:25.080
in your mind. Laying on your back, I'm just gonna

1885
05:33:25.159 --> 05:33:42.200
start again with your neck area, in your shoulders, just

1886
05:33:42.360 --> 05:33:53.000
to get back in touch with that area unless you

1887
05:33:53.159 --> 05:33:53.639
move up.

1888
05:33:59.520 --> 05:33:59.959
Mm hmm.

1889
05:34:01.479 --> 05:34:05.200
I can clean my hands a bit, the more fresh

1890
05:34:05.959 --> 05:34:15.360
because now I'm gonna message your face gently, starting off

1891
05:34:15.479 --> 05:34:26.319
with your forehead. Your eyes are closed, I can just

1892
05:34:26.880 --> 05:34:33.119
stretch your eyes a little bit, pushing up on your eyebrows,

1893
05:34:39.880 --> 05:34:51.279
just massaging around your scalp, massaging down your cheeks.

1894
05:34:52.360 --> 05:35:04.799
Around your ears, into your chaw gently the side of

1895
05:35:04.880 --> 05:35:05.560
your neck.

1896
05:35:09.560 --> 05:35:09.799
Chin.

1897
05:35:21.080 --> 05:35:28.759
They're just moving down from your neck down to your chest,

1898
05:35:32.560 --> 05:35:36.599
starting by message in the very top of your chest

1899
05:35:40.439 --> 05:35:45.680
where the collar bone is. Give a side of the collarbone,

1900
05:35:54.119 --> 05:35:57.360
and they just message in the hole of the chest,

1901
05:36:06.560 --> 05:36:18.599
moving the chest around. Because it's quite a large area,

1902
05:36:20.560 --> 05:36:27.959
you can move from one side to the next, moving

1903
05:36:28.360 --> 05:36:39.319
my hands underneath pretty much re your arms up, stretching up,

1904
05:36:41.520 --> 05:36:44.560
stretching some of the muscles of your back in the process,

1905
05:36:49.840 --> 05:36:58.520
moving up over your chest, and they're moving down again,

1906
05:37:11.240 --> 05:37:16.720
then allowing my hands to just massage gently and slide

1907
05:37:17.040 --> 05:37:23.560
down towards your stomach, starting in the middle of your chest,

1908
05:37:27.000 --> 05:37:33.880
and then gradually my hands moving apart and massaging and

1909
05:37:34.119 --> 05:37:43.599
sliding at the same time, moving down to just below

1910
05:37:43.639 --> 05:38:01.840
your red cage, moving down, then massaging up again, giving

1911
05:38:01.919 --> 05:38:10.000
your chest all the attention that it needs to feel

1912
05:38:10.279 --> 05:38:22.560
completely relaxed, remembering them. I'm also going to be focusing

1913
05:38:23.400 --> 05:38:28.680
on your sides as well, an area that really doesn't

1914
05:38:28.759 --> 05:38:35.880
get much attention but feels really good when it's massaged.

1915
05:38:40.799 --> 05:38:44.799
Just stroking my hands down the sides of your body,

1916
05:38:48.599 --> 05:38:52.000
just below your arms, all the way down to your hips.

1917
05:39:01.680 --> 05:39:07.680
Now move into your stomach area. We're gonna stand on

1918
05:39:07.759 --> 05:39:10.319
one side of you like I did when I dig

1919
05:39:10.400 --> 05:39:16.639
your lower back. I'm gonna do a similar process of

1920
05:39:16.880 --> 05:39:31.639
just stretching the muscles from your side, gently massaging from

1921
05:39:31.720 --> 05:39:39.360
one side to the next, move in the whole area

1922
05:39:40.439 --> 05:39:44.360
from below your ribs all the way down to below

1923
05:39:44.439 --> 05:39:54.040
your belly button, and then move around to the other

1924
05:39:54.159 --> 05:40:09.959
side of you and repeat that process of relaxing, deeply, calmly.

1925
05:40:13.119 --> 05:40:20.279
You feel loose, you feel free. And it's something about

1926
05:40:20.400 --> 05:40:25.240
having your stomach message that's different from any other part

1927
05:40:28.759 --> 05:40:33.279
because we do have a tendency of holding a different

1928
05:40:33.400 --> 05:40:37.439
kind of stress in your stomach that we may not

1929
05:40:37.560 --> 05:40:48.560
be aware of. There's an our message your stomach in

1930
05:40:48.680 --> 05:40:56.159
front of your stomach, making circles around your belly buttom

1931
05:41:01.919 --> 05:41:11.680
and then going the other way around the gentleness and

1932
05:41:11.799 --> 05:41:23.360
a freedom that comes from feeling how you're feeling. As

1933
05:41:23.400 --> 05:41:30.360
I now move down the tops of your thighs, muscles,

1934
05:41:30.959 --> 05:41:35.880
massaging them, and I can do this to your legs

1935
05:41:35.919 --> 05:41:46.599
at the same time, pressing down, massaging deeply those muscles

1936
05:41:46.680 --> 05:41:55.599
in your thighs, the front of your thighs, and moving

1937
05:41:55.799 --> 05:42:06.840
down to your knees, gently massaging your knees. Sliding down

1938
05:42:06.959 --> 05:42:14.080
your shins, put pressure on either side of your shin gently,

1939
05:42:16.720 --> 05:42:30.919
softly but firmly, moving down to your ankles, stroking the

1940
05:42:31.159 --> 05:42:41.680
tops of your feet, and then with each foot in

1941
05:42:41.799 --> 05:42:46.919
each hand, just gently messaging the whole of the foot,

1942
05:42:51.200 --> 05:42:56.720
the top, the bottom, your heel, your ankle, your toes,

1943
05:42:59.200 --> 05:43:09.240
messaging every part of your feet. Feel so good, just

1944
05:43:09.400 --> 05:43:25.919
to let go and enjoy the process, Enjoy feeling so

1945
05:43:26.240 --> 05:43:41.159
deeply relaxed, so much comfort, so many feelings to come

1946
05:43:41.560 --> 05:43:57.119
just from touching your skin, and you can just lie there.

1947
05:43:59.360 --> 05:44:08.080
There's a lot always you choose enjoying the feeling of

1948
05:44:08.439 --> 05:44:33.080
deep comfort from being massaged by me. Enjoy feeling deep

1949
05:44:38.040 --> 05:44:51.080
ras And all we're gonna do is blow out some candles.

1950
05:44:53.599 --> 05:45:07.159
In your mind, there are going to be a hundred

1951
05:45:08.119 --> 05:45:19.560
candles and You're going to blow each one out individually,

1952
05:45:21.360 --> 05:45:29.040
one by one, starting at one hundred. As I count

1953
05:45:29.119 --> 05:45:40.959
down all the way down to one, and each time

1954
05:45:41.360 --> 05:45:50.360
I say a number, you can imagine that candle in

1955
05:45:50.479 --> 05:45:57.119
front of you, and I'd like you to actually physically

1956
05:46:01.479 --> 05:46:17.479
gently blow that candle out, just so it's not big blow,

1957
05:46:17.520 --> 05:46:31.520
its just a gentle, and that candle will extinguish. And

1958
05:46:31.720 --> 05:46:36.040
then I'll say the next number, So we moved down,

1959
05:46:39.279 --> 05:46:45.799
and you can just blow that one out as well.

1960
05:46:51.720 --> 05:46:59.759
And as we move down the numbers, you're fine just

1961
05:47:00.159 --> 05:47:04.159
of feeding more and more relaxed.

1962
05:47:07.159 --> 05:47:08.000
If you need.

1963
05:47:09.479 --> 05:47:18.720
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1964
05:47:22.599 --> 05:47:30.040
In fact, you may struggle to blow out all one

1965
05:47:30.200 --> 05:47:47.080
hundred of these candles as you feel more and more

1966
05:47:47.400 --> 05:48:15.279
deeply relaxed, more and more deeply tired, and the further

1967
05:48:15.680 --> 05:48:25.360
you go down, the more your mind starts to drift.

1968
05:48:31.759 --> 05:48:38.200
You may find that you stop listening to me after

1969
05:48:38.319 --> 05:48:38.840
a while.

1970
05:48:47.479 --> 05:48:51.880
And even though there maybe background sounds where you are,

1971
05:48:56.759 --> 05:48:58.959
you'll be aware of those sounds.

1972
05:49:01.919 --> 05:49:18.360
At the moment he may start just not even notice

1973
05:49:18.439 --> 05:49:39.439
them at all because they're unimportant. Where I am. I've

1974
05:49:39.479 --> 05:49:44.119
got the sounds of the birds. There's a horrist, the

1975
05:49:44.200 --> 05:49:52.360
pigeon who likes to say hello. Sometimes there's the old

1976
05:49:52.520 --> 05:50:02.720
plane that goes by, maybe traffic, it can trains in

1977
05:50:02.799 --> 05:50:15.159
the distance, But none of that scene is important whatsoever.

1978
05:50:20.000 --> 05:50:29.279
Or candles you blow out, the less important anything is.

1979
05:50:34.319 --> 05:50:43.400
Or candles you blow out, the further you seem to

1980
05:50:45.360 --> 05:51:05.880
move away from sounds, general date days, stuff seems to

1981
05:51:06.319 --> 05:51:23.159
just move away on its own. You feel more calmer

1982
05:51:26.919 --> 05:51:47.799
with every candy blow out guiding the next number. Do

1983
05:51:48.000 --> 05:51:58.400
you hear me say? And then you blow that candle out?

1984
05:51:59.279 --> 05:51:59.479
Too?

1985
05:52:07.639 --> 05:52:31.119
So easy, so simple. I'm gonna start by introducing the

1986
05:52:31.400 --> 05:52:48.319
first candle. This is a hundred. First candle, This is

1987
05:52:48.840 --> 05:53:05.439
one hundred. When you blow that candle out, you'll find

1988
05:53:07.200 --> 05:53:22.919
immediately a slight change in how you feel, as well

1989
05:53:23.040 --> 05:53:37.759
as the real sense of positivity growing rein you, relaxation

1990
05:53:38.279 --> 05:54:08.159
and sleepiness expanding. Starting with one hundred, I can do now,

1991
05:54:23.240 --> 05:55:09.200
ninety nine, candle ninety eight, can do.

1992
05:55:12.759 --> 05:55:51.840
Ninety seven, ninety six.

1993
05:56:24.560 --> 05:58:21.400
Ninety five, ninety four, candle ninety three, ninety two, ninety one,

1994
05:58:39.799 --> 05:59:14.439
can ninety eight, two.

1995
05:59:14.599 --> 05:59:32.319
Nine and.

1996
05:59:40.639 --> 06:03:24.400
Eight eight candle eight, candle eight eighty five, E eight

1997
06:03:24.560 --> 06:03:25.200
it two.

1998
06:04:33.000 --> 06:06:18.799
Two, USA, Can.

1999
06:06:22.880 --> 06:06:37.759
Seventy nine, Can do.

2000
06:06:43.000 --> 06:07:31.119
Seventy eight, Can dole seventy seven, Candle seventy six, Candle

2001
06:07:34.840 --> 06:08:36.279
seventy five, Candle seventy four, Candle seventy three, candle seventy two,

2002
06:08:48.799 --> 06:10:01.319
Candle seventy one and seventy one and seventeen and sixty nine,

2003
06:10:11.200 --> 06:10:59.080
Candle sixty eight, candle sixty seven, candle sixty five, candle

2004
06:11:04.680 --> 06:12:04.919
sixty four, candle sixty four, candle sixty three, candle sixty

2005
06:12:20.040 --> 06:13:31.240
and sixty one, candle sixty, fifty nine.

2006
06:13:52.479 --> 06:15:15.680
And fifty eight, fifty seven, fifty six, candle fifty five,

2007
06:15:33.200 --> 06:16:50.040
candle fifty four, handle fifty three, candle fifty two, candle

2008
06:16:53.560 --> 06:18:35.200
fifty two, came to see candle fifty one, candle fifty,

2009
06:18:58.759 --> 06:21:27.439
candle forty nine, candle fourty eight, forty seven, candle forty six, candle.

2010
06:21:30.319 --> 06:24:13.279
Who is five forty two, Canto eighty one, foty thirty

2011
06:24:13.599 --> 06:26:12.880
nine and ciry eight, Capito thirty seven, Canto thirty five,

2012
06:27:02.080 --> 06:27:03.479
thirty four.

2013
06:27:36.639 --> 06:27:37.240
And two.

2014
06:27:41.119 --> 06:28:19.639
Thirty three, thirty one.

2015
06:29:07.360 --> 06:30:24.040
Fift and.

2016
06:30:27.680 --> 06:30:30.400
Two one ten nine.

2017
06:31:13.400 --> 06:31:14.279
What you ate?

2018
06:32:05.680 --> 06:33:40.000
Candle twenty seven, candle twenty six, cant wit five.

2019
06:34:24.200 --> 06:34:26.639
S je.

2020
06:35:01.360 --> 06:35:03.080
I got twenty.

2021
06:35:03.520 --> 06:37:06.040
Thirty twenty trip had Wit.

2022
06:38:09.200 --> 06:38:13.200
To n see.

2023
06:39:01.720 --> 06:39:58.520
Candle seventeen candle sixteen.

2024
06:40:55.200 --> 06:43:54.599
Four y.

2025
06:45:11.759 --> 06:46:10.479
Nine to.

2026
06:46:15.639 --> 06:46:49.360
Eight sha.

2027
06:49:17.720 --> 06:51:36.639
Two candle or let go.

2028
06:51:38.119 --> 06:51:44.279
Of all of those thoughts, worries, concerns about the past,

2029
06:51:46.119 --> 06:51:50.639
thoughts about the future, and even things you've been thinking

2030
06:51:50.680 --> 06:51:51.400
about today.

2031
06:51:53.479 --> 06:51:58.599
Just let it all go because none of it is

2032
06:51:58.840 --> 06:52:13.279
useful in this moment. This is your opportunity to just

2033
06:52:13.599 --> 06:52:28.000
focus on feeling relaxed, allowing yourself to get in touch

2034
06:52:28.159 --> 06:52:37.560
with that natural sense of peace that we all have

2035
06:52:37.919 --> 06:52:38.439
within us.

2036
06:52:40.799 --> 06:52:46.279
It's available for everyone, it just sometimes takes a little

2037
06:52:46.279 --> 06:52:49.840
bit of effort to set up the right.

2038
06:52:52.119 --> 06:52:56.159
Time and place in order for you to just let go.

2039
06:53:00.119 --> 06:53:05.240
Is when you do decide to let go and relax,

2040
06:53:07.799 --> 06:53:14.479
that's what your body starts to do because you've chosen.

2041
06:53:16.000 --> 06:53:22.959
You've chosen to just allow your body to unwind and

2042
06:53:23.119 --> 06:53:30.119
your mind starts to slow down. And it's a nice feeling.

2043
06:53:32.119 --> 06:53:35.279
It's a nice feeling at the beginning, just to know

2044
06:53:36.439 --> 06:53:46.520
that you have chosen to decide to relax deeply, and

2045
06:53:46.639 --> 06:53:53.200
because you've made that decision, your body will just follow suit.

2046
06:53:55.759 --> 06:54:00.439
Because sometimes all the muscles in your body need is

2047
06:54:00.720 --> 06:54:10.360
just permission from you. To relax because so often we're busy,

2048
06:54:10.599 --> 06:54:14.799
we're going from here to there, we're walking around, and

2049
06:54:14.919 --> 06:54:22.240
we're doing stuff, and the body doesn't have any time

2050
06:54:22.479 --> 06:54:30.880
or space to really relax deeply. So it kind of

2051
06:54:31.000 --> 06:54:36.560
waits for you to lead the way, waits for your permission.

2052
06:54:40.919 --> 06:54:47.400
And when you do give your permission, when you give

2053
06:54:47.439 --> 06:54:53.759
to say so, when you say okay, it's time for

2054
06:54:53.880 --> 06:55:03.520
your body to let go completely and relax totally, your

2055
06:55:03.560 --> 06:55:13.040
body just follows, so like a breath of relief. Ah God,

2056
06:55:13.119 --> 06:55:20.040
I can now relax. Have feeling at the end of

2057
06:55:20.119 --> 06:55:24.080
a day of very physical day that you may experience

2058
06:55:24.200 --> 06:55:27.520
in the past, where you get home and you just

2059
06:55:27.720 --> 06:55:32.000
sit down on a chair, maybe you kick your shoes off,

2060
06:55:32.119 --> 06:55:38.639
and arm feels so nice knowing that you don't have

2061
06:55:38.840 --> 06:55:42.279
to get up again for a little while at least,

2062
06:55:43.319 --> 06:55:45.720
and if you choose, you can just sit there for

2063
06:55:45.880 --> 06:55:59.200
maybe an hour to feels blissful. And just by sitting

2064
06:55:59.360 --> 06:56:04.560
down like that, your body knows that it's time to relax.

2065
06:56:06.200 --> 06:56:12.080
Your body has been given permission from you because it's

2066
06:56:12.119 --> 06:56:22.319
a mindset. In your mind, you're prepared to let go

2067
06:56:22.479 --> 06:56:32.599
of everything and just completely allow all the stress of

2068
06:56:32.680 --> 06:56:44.599
your body to evaporate an intensions can just gradually vanish.

2069
06:56:51.119 --> 06:57:02.799
It's almost like magic, really, because that's sense of relaxation

2070
06:57:03.119 --> 06:57:09.119
in your body. It's a very natural state. It's not

2071
06:57:09.319 --> 06:57:14.119
something unusual. It may feel unusual when you first start

2072
06:57:14.240 --> 06:57:18.680
to relax, if you if you haven't really spent a

2073
06:57:18.759 --> 06:57:23.000
lot of time focusing and giving yourself this space to

2074
06:57:23.200 --> 06:57:30.400
let go completely and relax may seem almost alien, but

2075
06:57:30.520 --> 06:57:36.400
it isn't. It's actually the most natural thing in the

2076
06:57:36.479 --> 06:57:47.000
world to let go completely, to relax totally, the most

2077
06:57:47.400 --> 06:57:58.279
natural thing in the world to allow yourself to feel

2078
06:57:59.720 --> 06:58:05.720
really really calm in your mind. And it is almost

2079
06:58:06.360 --> 06:58:13.479
like a literal unwinding. It's like you press a button

2080
06:58:16.119 --> 06:58:22.520
and all the tension just releases, and it's like a wheel,

2081
06:58:22.880 --> 06:58:27.119
like a cog, like the inside of a clock, just unwinding.

2082
06:58:27.759 --> 06:58:31.680
And it's almost like you could see the little wind

2083
06:58:31.799 --> 06:58:37.639
up knob that's used just going the opposite way that

2084
06:58:37.720 --> 06:58:43.639
you choose to wind it up, and the energy that

2085
06:58:43.880 --> 06:58:54.080
frenetic stress for energy gradually winding down, losing its power,

2086
06:58:55.400 --> 06:59:02.799
losing its strength. There's a sense of relaxation become stronger

2087
06:59:04.040 --> 06:59:13.520
and deeper, and you may find a little more relaxed,

2088
06:59:14.919 --> 06:59:25.880
you feel that your mind starts to wander. Maybe you

2089
06:59:25.959 --> 06:59:30.200
seem to stop listening to me for a while, your

2090
06:59:30.319 --> 06:59:35.799
mind goes somewhere else, and then you realize you're listening

2091
06:59:35.880 --> 06:59:42.479
to me again, and that's just your mind drifting to sleep,

2092
06:59:45.720 --> 06:59:55.880
which is quite natural, because sometimes when we're stressed and tense,

2093
06:59:57.159 --> 07:00:00.599
we're not mean I actually be aware of what we

2094
07:00:00.880 --> 07:00:07.720
need or we physically your emotionally need in this moment.

2095
07:00:10.599 --> 07:00:17.040
But when you allow your body and mind to relax completely,

2096
07:00:18.799 --> 07:00:26.000
and you let go of all thoughts, concerns, worries, ideas

2097
07:00:27.520 --> 07:00:37.599
all longo allow them to drop onto the floor, you

2098
07:00:37.840 --> 07:00:46.759
start to get in touch with the feelings of such relaxation.

2099
07:00:51.400 --> 07:00:58.119
Feels so nice to be in touch with the calmness,

2100
07:01:00.279 --> 07:01:09.000
the different body parts as they become looser and looser.

2101
07:01:13.200 --> 07:01:16.159
Even your breathing seems.

2102
07:01:17.439 --> 07:01:27.840
Easier and more natural, effortless, as that cool outs through

2103
07:01:27.919 --> 07:01:35.000
your mouth or nose into your lungs, breathing.

2104
07:01:34.639 --> 07:01:43.000
In comforts and relaxation, and then just breathing out any

2105
07:01:44.200 --> 07:01:51.599
excess remain intention or stress from every part of your

2106
07:01:51.680 --> 07:02:00.159
body and mind. As you start to focus on your mind.

2107
07:02:00.080 --> 07:02:00.159
And.

2108
07:02:01.919 --> 07:02:08.919
Maybe you notice that things that come to a standstill,

2109
07:02:10.319 --> 07:02:19.080
or maybe just much much lower than before, because your

2110
07:02:19.240 --> 07:02:26.200
mind is not really needed when listening to my voice,

2111
07:02:30.080 --> 07:02:36.119
which allows your mind to relax just as deeply as

2112
07:02:36.319 --> 07:02:46.799
your body. And that's synchronicity between the relaxation of your

2113
07:02:47.040 --> 07:03:04.400
body relaxation of your mind. Let you know, feeling completely calm, loose,

2114
07:03:04.759 --> 07:03:19.439
and relaxed is a great healing experience fear and has

2115
07:03:23.959 --> 07:03:32.400
so many positive benefits for your body, mind, and your life.

2116
07:03:35.040 --> 07:03:43.799
To be able to let go everything and to relax completely.

2117
07:03:45.720 --> 07:03:53.799
You know, all parts of your body and mind, even

2118
07:03:53.959 --> 07:04:09.279
your bones relaxed, all your mind, souls are relaxed, Even

2119
07:04:09.560 --> 07:04:23.240
the skin that covers your body is relaxed. Every hair.

2120
07:04:26.400 --> 07:04:26.759
You have.

2121
07:04:28.520 --> 07:04:46.119
Is also deeply relaxed. And your brain really starts to

2122
07:04:46.360 --> 07:04:48.400
feel the benefits.

2123
07:04:49.720 --> 07:04:50.040
Of this.

2124
07:04:51.639 --> 07:05:03.279
Heathing, relaxation and as your f because the in the

2125
07:05:03.520 --> 07:05:08.520
side of your scalp where your brain is, you can

2126
07:05:08.840 --> 07:05:11.159
start to realize and.

2127
07:05:11.439 --> 07:05:19.639
Notice the benefits of your brain relaxing depay.

2128
07:05:24.159 --> 07:05:36.599
Initial brain continues to relax sends those messages to the

2129
07:05:36.799 --> 07:05:41.759
rest of your body and to mind.

2130
07:05:43.439 --> 07:06:06.560
To rely, relax more, deepay, relax more completely, letting.

2131
07:06:06.479 --> 07:06:18.240
Go of any remaining thoughts or concerns, allow them just

2132
07:06:18.439 --> 07:06:25.000
to drop onto the floor because they are not necessary

2133
07:06:26.240 --> 07:06:38.080
in this moment, this moment of deep relaxation and calmness,

2134
07:06:40.439 --> 07:07:07.119
filling your brain with deep concentrated heathing, calming, relaxing every

2135
07:07:07.759 --> 07:07:27.759
part of your brain feeling so bus and comfortable, so relaxed.

2136
07:07:28.840 --> 07:07:30.159
And beeaceful.

2137
07:07:33.439 --> 07:07:45.560
Your brain feels so light, that's so healthy. That sense

2138
07:07:45.680 --> 07:07:59.560
of deep deep comfort really does allow you to enjoy

2139
07:08:01.720 --> 07:08:13.400
those ever increasing sensations of comfort that are spreading throughout

2140
07:08:13.599 --> 07:08:24.639
your body, relaxing each and every muscle of your body

2141
07:08:29.240 --> 07:08:48.400
deeper and deeper, much more deeper than before, much more

2142
07:08:50.479 --> 07:08:59.319
comfort spreading through your body and your mind.

2143
07:09:02.319 --> 07:09:04.240
Be so.

2144
07:09:06.080 --> 07:09:22.159
Peaceful and calm, so very very peaceful in avery part

2145
07:09:24.799 --> 07:09:43.479
of your body, letting go the a everything averything, so peaceful, calm,

2146
07:09:46.880 --> 07:10:02.240
so relax very second the posses do you feel.

2147
07:10:04.279 --> 07:10:23.200
Dper deper relaxed, dper and dper relax.

2148
07:10:25.599 --> 07:10:29.720
Cal so cal.

2149
07:10:33.759 --> 07:10:35.439
Pace for.

2150
07:10:38.240 --> 07:10:47.599
So very piece, so your head down to your tays,

2151
07:10:50.680 --> 07:11:04.279
Such peace and comfort growing all the time, Such peace

2152
07:11:05.319 --> 07:11:13.400
and comfort spreading through your body, your.

2153
07:11:13.560 --> 07:11:24.040
Mind deeper, deepert, such comfort.

2154
07:11:26.000 --> 07:11:39.840
Spreading and sinking deeper into a muscle your body sadly,

2155
07:11:40.040 --> 07:11:53.040
you feel amazing, so relaxed, So be so.

2156
07:11:57.840 --> 07:11:59.759
So relax.

2157
07:12:03.720 --> 07:12:19.560
Peace, letting go everything. Going to do a body scan,

2158
07:12:21.319 --> 07:12:27.720
focusing on firstly how you feel in your body, not

2159
07:12:27.880 --> 07:12:33.279
trying to change how you feel, not trying to relax,

2160
07:12:34.560 --> 07:12:39.439
not trying to move away from any discomfort or stress

2161
07:12:39.759 --> 07:12:47.200
or tension. Just accepting, observing and accepting how you feel

2162
07:12:48.200 --> 07:12:53.119
in the different parts of your body, Just allowing yourself

2163
07:12:54.520 --> 07:13:02.000
to be exactly as you are, to notice, to get

2164
07:13:02.040 --> 07:13:10.639
in touch with how you actually feel in this moment.

2165
07:13:14.040 --> 07:13:20.639
I'm going to start off by focusing on your hands.

2166
07:13:25.240 --> 07:13:33.360
Just be aware of your hands, like you to move

2167
07:13:33.479 --> 07:13:38.639
your hands around, Just maybe move your fingers a little bit.

2168
07:13:41.080 --> 07:13:47.279
I've been enclosing your hands very gently, just so that

2169
07:13:47.560 --> 07:13:55.279
you can get in touch with how your hands and

2170
07:13:55.479 --> 07:14:06.159
your fingers feel, very very slow movements.

2171
07:14:14.599 --> 07:14:22.360
Focusing now on your feet, and if you can just

2172
07:14:22.520 --> 07:14:25.319
do kind of an equivalent with.

2173
07:14:25.479 --> 07:14:31.200
Your feet is you've just done with your hands, Maybe

2174
07:14:32.639 --> 07:14:40.040
turn in your ankles, moving your feet around, moving your

2175
07:14:40.200 --> 07:14:54.159
toes gently, y, very gently, and very slowly, noticing how

2176
07:14:55.919 --> 07:15:09.360
your feet feel in this moment. Focusing now and your eyes.

2177
07:15:12.360 --> 07:15:13.560
I'd like you to just.

2178
07:15:15.159 --> 07:15:20.959
Focus on your eyelids. Maybe you can open and close

2179
07:15:21.040 --> 07:15:25.240
your eyes a couple of times to really get in

2180
07:15:25.439 --> 07:15:29.560
touch with how you feel when you do close your eyes.

2181
07:15:31.680 --> 07:15:38.119
The muscle changes in your eyes when you do close them,

2182
07:15:40.959 --> 07:15:47.319
maybe raising your eyebrows. It stretches the tops of your eyes,

2183
07:15:50.560 --> 07:15:59.000
perhaps squinting your eyes, scrunching up your eyes just so

2184
07:15:59.119 --> 07:16:07.560
you can here it can touch with all aspects of

2185
07:16:08.720 --> 07:16:27.759
how your eyes feel right now. Now focusing on your thighs,

2186
07:16:30.119 --> 07:16:33.439
and you know it just starts you to gently tense

2187
07:16:33.680 --> 07:16:43.639
your thighs, just very very gently, just enough so you

2188
07:16:43.759 --> 07:16:57.400
can become more attuned to the physical sensation of your

2189
07:16:57.560 --> 07:17:02.919
upper legs, the front of your thighs, and the backs

2190
07:17:03.000 --> 07:17:17.360
of your thigh noticing and observing how your thighs feel.

2191
07:17:18.599 --> 07:17:31.599
Right now, moving your focus to the back of your neck,

2192
07:17:35.279 --> 07:17:42.479
just noticing the back of your neck. The muscles, of course,

2193
07:17:42.639 --> 07:17:46.959
they lead to the side of your neck. They also

2194
07:17:47.240 --> 07:17:52.080
lead to the top of your back, which leads to

2195
07:17:52.159 --> 07:17:57.680
your shoulders. So as you focus on the back of

2196
07:17:57.799 --> 07:18:05.159
your neck, maybe you can move your head gently upwards

2197
07:18:06.319 --> 07:18:12.319
as if you're looking up, Maybe moving your head down

2198
07:18:13.759 --> 07:18:20.319
as if you're looking down. Perhaps moving your head side

2199
07:18:20.520 --> 07:18:32.919
to side right to left, only very slowly, very gently,

2200
07:18:35.639 --> 07:18:41.319
not trying to force anything. It has to be very

2201
07:18:43.680 --> 07:18:49.560
very gentle, just so you can.

2202
07:18:51.040 --> 07:18:52.680
Be more.

2203
07:18:54.319 --> 07:19:03.720
In touch with the feelings, with the sensations, the physical

2204
07:19:05.119 --> 07:19:10.279
sensations of how on the back of your neck.

2205
07:19:11.560 --> 07:19:29.040
Feels right now. As we now focus on the tops

2206
07:19:29.159 --> 07:19:34.759
of your arms, the parts where your biceps and your

2207
07:19:34.880 --> 07:19:42.560
triceps are between your elbow and your shoulders. So you

2208
07:19:42.759 --> 07:19:49.639
focus on those parts the tops of your arms, you

2209
07:19:49.799 --> 07:20:00.799
may like to just tense them, but very very gently, slowly,

2210
07:20:03.360 --> 07:20:11.319
so you're not straining or putting any pressure whatsoever.

2211
07:20:12.279 --> 07:20:13.159
On your arms.

2212
07:20:15.840 --> 07:20:23.240
It's just slowly you can gain more of a sense

2213
07:20:23.520 --> 07:20:33.959
of how your upper arms are feeling in this moment,

2214
07:20:37.360 --> 07:20:49.959
just noticing as you gently, very gently and slowly tighten

2215
07:20:50.200 --> 07:21:01.000
the muscles and then let go. Notice how the tops

2216
07:21:01.119 --> 07:21:16.599
of your arms feel right now. As we now focus

2217
07:21:19.720 --> 07:21:27.319
on your stomach, the area the lower abdomen area below

2218
07:21:27.400 --> 07:21:36.159
your belly button, moving all the way down to your hips,

2219
07:21:37.279 --> 07:21:48.520
just above your grind, maybe you're able to tense these

2220
07:21:48.720 --> 07:21:56.360
muscles in that area very very gently.

2221
07:21:59.400 --> 07:22:00.520
And slowly.

2222
07:22:06.159 --> 07:22:10.560
If that's a difficult thing to do, maybe you can

2223
07:22:10.759 --> 07:22:21.439
just move your body, pushing your stomach up, maybe moving

2224
07:22:21.479 --> 07:22:26.680
a little bit to a side using your hips, just

2225
07:22:27.240 --> 07:22:30.159
so you can get more.

2226
07:22:31.639 --> 07:22:32.880
In tune.

2227
07:22:34.279 --> 07:22:44.080
With how you're lower up to an area is feeling.

2228
07:22:46.439 --> 07:22:47.360
In this moment.

2229
07:22:53.959 --> 07:23:05.400
Just noticing the physical sense sations or your lower abdomen

2230
07:23:16.360 --> 07:23:29.119
as you move your attention to your mouth, notice in

2231
07:23:29.360 --> 07:23:38.560
your lips, the inside your mouth, your teeth, your guns,

2232
07:23:39.959 --> 07:23:55.759
your tongue, Just noticing how your tongue in your mouth feels.

2233
07:23:58.799 --> 07:24:06.200
It may help by moving your tongue around your mouth,

2234
07:24:07.720 --> 07:24:13.919
moving it to your left, maybe pressing it gently against

2235
07:24:15.439 --> 07:24:19.959
the side of your mouth, and then to the right,

2236
07:24:21.520 --> 07:24:28.560
gently to the side of your mouth, perhaps pressing up

2237
07:24:28.680 --> 07:24:34.840
against the top of your mouth, and then down gently

2238
07:24:36.840 --> 07:24:47.639
against the bottom of your mouth, always very slowly and

2239
07:24:47.799 --> 07:24:52.639
a very very gentle.

2240
07:24:57.080 --> 07:24:58.240
So that you can.

2241
07:25:01.880 --> 07:25:14.159
Be aware of how you feel in your mouth area.

2242
07:25:25.439 --> 07:25:31.599
Now got to focus.

2243
07:25:33.439 --> 07:25:48.159
On your wrists, and I'll ask you to maybe just

2244
07:25:49.360 --> 07:25:52.680
routine your wrists.

2245
07:25:54.040 --> 07:26:07.919
By moving your hands in a circular motion gently and slowly, just.

2246
07:26:09.720 --> 07:26:31.159
Slowly, can feel the sensations that you are currently experiencing

2247
07:26:31.799 --> 07:26:44.520
in your wrists. Perhaps smooth in your hands up and

2248
07:26:45.000 --> 07:27:10.200
down again very very gently and slowly. Ry Chanz.

2249
07:27:14.959 --> 07:27:15.279
Slo.

2250
07:27:29.400 --> 07:27:46.439
Now start to observe your lower back. The back part

2251
07:27:46.759 --> 07:28:04.000
is just above your hips, where your cosis are a

2252
07:28:04.319 --> 07:28:11.200
whole area which also really does include the size of

2253
07:28:11.360 --> 07:28:22.159
your body, because those muscles are very much connected as

2254
07:28:22.240 --> 07:28:29.520
those muscles also move into your hyperia, connect into your

2255
07:28:29.680 --> 07:28:46.240
buttocks the side of your hips, and if you're physically

2256
07:28:47.759 --> 07:28:56.599
able to do so, maybe you can very gently just

2257
07:28:57.240 --> 07:29:09.119
move your body and this is slightly, very slowly some

2258
07:29:09.560 --> 07:29:27.680
side to side, just enough to gauge how you feel

2259
07:29:30.080 --> 07:29:46.240
in your lower back. Perhaps secretly move your hips gently

2260
07:29:48.560 --> 07:29:55.919
up and down, gently and slowly.

2261
07:29:58.639 --> 07:29:59.479
In order to.

2262
07:30:01.319 --> 07:30:13.240
Re be in touch with the physical sensations of your

2263
07:30:13.400 --> 07:30:42.959
law back. As we know your attention to your joe.

2264
07:30:46.240 --> 07:30:51.880
The area for your chin all the way up to

2265
07:30:52.159 --> 07:30:58.439
near your ears are Oh your joe.

2266
07:31:08.680 --> 07:31:09.360
You can just.

2267
07:31:11.599 --> 07:31:21.119
It's okay to do so. Gently open your mouth nor

2268
07:31:21.479 --> 07:31:27.279
wide noice stretching, just very gently and.

2269
07:31:30.279 --> 07:31:39.159
Slowly opening your mouth, then closing your mouth.

2270
07:31:41.200 --> 07:32:07.479
Very gently and slowly, so you can be with how

2271
07:32:07.680 --> 07:32:43.720
your jaw feels. Now I have to sit down your

2272
07:32:44.000 --> 07:32:58.959
chest around. You don't need to do anything to move

2273
07:32:59.119 --> 07:33:10.680
your chest because it moves every time you breathe. It

2274
07:33:10.959 --> 07:33:25.439
moves very gently and slowly automatically with each breath you take,

2275
07:33:32.520 --> 07:33:50.360
as you focus on how your chest he else when

2276
07:33:50.520 --> 07:34:27.520
you breathe believe in your focus to your forums with

2277
07:34:27.680 --> 07:34:41.000
your elbows. Maybe you're able to very gently.

2278
07:34:42.400 --> 07:34:44.479
And slowly.

2279
07:34:46.319 --> 07:34:54.840
Dense the muscles in your forearms, and when you do that,

2280
07:34:55.319 --> 07:35:28.560
you can feel words as well, very gently and slowly, gently.

2281
07:35:31.319 --> 07:35:33.360
And softly.

2282
07:35:36.880 --> 07:36:16.560
Absurd your forums and delpas. Focus the rest of your back,

2283
07:36:20.720 --> 07:36:21.959
your upper back.

2284
07:36:26.240 --> 07:36:43.639
And the middle the middle of your back. Again, this

2285
07:36:44.319 --> 07:36:54.400
part of your body moves also every time you pray

2286
07:36:59.400 --> 07:37:10.520
in ninety seven usually why should user.

2287
07:37:12.840 --> 07:37:19.799
Your upper back in the middle of your back. You

2288
07:37:20.200 --> 07:38:16.840
can really feel that gentle and remote in your focus

2289
07:38:18.799 --> 07:38:32.680
into area no butt as the gray. There's a muscles,

2290
07:38:32.759 --> 07:39:09.720
a nose, bones in your midsection. Just noticing how your

2291
07:39:10.000 --> 07:39:33.200
hips feel right now, you can very very gently use

2292
07:39:33.560 --> 07:39:44.799
your hips, maybe side to side very gently and.

2293
07:40:00.360 --> 07:40:26.880
Yeah, yam sorty 's.

2294
07:40:33.360 --> 07:40:50.119
Everything starts to slow down, including the thoughts in your

2295
07:40:50.240 --> 07:41:02.040
mind and your mind itself just starts to gradually. It

2296
07:41:02.119 --> 07:41:08.479
doesn't have to be instant, but just gradually starting to

2297
07:41:09.880 --> 07:41:18.680
It's almost like time is storing chin. It's a slower

2298
07:41:18.799 --> 07:41:26.680
pace to maybe what you're used to in your day

2299
07:41:26.759 --> 07:41:48.759
to day life. It's a slower movement of energy, very

2300
07:41:53.159 --> 07:42:01.599
small movements which make up the larger movements, which is

2301
07:42:01.639 --> 07:42:09.400
always the case. Now, when you move your hand, it

2302
07:42:09.520 --> 07:42:12.279
might seem like it's one movement, but it's lots of

2303
07:42:13.080 --> 07:42:20.520
minute different muscles moving in accordance with each other. And

2304
07:42:25.479 --> 07:42:37.799
what happens in this space that we're sharing is we

2305
07:42:38.040 --> 07:42:44.200
move from that big.

2306
07:42:48.639 --> 07:43:00.279
Movement into those smaller movements. Starting to focus on.

2307
07:43:05.560 --> 07:43:11.799
How your body feels, not just as a whole, not

2308
07:43:12.080 --> 07:43:17.400
just oh, i'm feeling this way. I'm feeling stressed or tense,

2309
07:43:17.639 --> 07:43:23.080
or I'm feeling relaxed and calm. I'm feeling this way,

2310
07:43:23.200 --> 07:43:30.080
I'm feeling that way. Starting to notice that your body

2311
07:43:34.400 --> 07:43:44.040
begins to present to you small feelings around your body,

2312
07:43:50.599 --> 07:44:02.680
small physical sensations in your legs, whether pleasurable or not.

2313
07:44:08.080 --> 07:44:17.159
Maybe resisting the temptation to label them or to judge

2314
07:44:17.200 --> 07:44:24.680
them those feelings, just thinking them, thinking about them is

2315
07:44:24.880 --> 07:44:42.080
just being neutral, just feelings, not being particularly concerned, just

2316
07:44:42.479 --> 07:44:57.919
noticing what your body is telling you. Feelings in your arms,

2317
07:45:00.919 --> 07:45:05.880
instead of feeling the whole of the arm, maybe notice

2318
07:45:06.119 --> 07:45:19.000
those individual feelings, all those different muscles and the skin,

2319
07:45:22.200 --> 07:45:27.959
the hairs of your arms, the all the internal parts

2320
07:45:28.000 --> 07:45:44.240
of your arms, the veins, the bones, just being aware

2321
07:45:44.400 --> 07:45:52.759
of maybe your elbow on your right arm has a

2322
07:45:52.919 --> 07:46:04.360
certain feeling. Maybe you're left wrist so has its own

2323
07:46:05.680 --> 07:46:25.560
individual physical sensation. What about your forearm on your right arm,

2324
07:46:27.720 --> 07:46:37.479
your right forearm, There may not be any.

2325
07:46:37.840 --> 07:46:45.080
Particular feeling that you could even give a name to,

2326
07:46:48.840 --> 07:46:53.159
may not feel like anything other than just a feeling.

2327
07:46:54.119 --> 07:47:06.360
Yeah, it's there. The feelings in your shoulders, perhaps your

2328
07:47:06.400 --> 07:47:10.200
shoulders when you think about them, kind of almost like

2329
07:47:10.360 --> 07:47:17.040
they're the same, you know, the same feeling, almost like

2330
07:47:17.159 --> 07:47:21.639
you both of your shoulders are just one thing. Of

2331
07:47:21.840 --> 07:47:33.040
course they're not. And when you focus on your left

2332
07:47:33.080 --> 07:47:41.240
shoulder and then on your right shoulder, maybe find that

2333
07:47:41.400 --> 07:47:46.720
you move the muscles a little bit, maybe tense the

2334
07:47:46.880 --> 07:48:12.919
muscles gently, noticing the difference in each shoulder. Your lower back,

2335
07:48:25.799 --> 07:48:29.520
the left side of your lower back and the right

2336
07:48:29.759 --> 07:48:40.720
side of your lower back of course that connection to

2337
07:48:40.840 --> 07:48:53.319
your buttocks and to your hips, and also moving up

2338
07:48:54.080 --> 07:49:07.319
into the middle of your back. And sometimes like right now,

2339
07:49:07.439 --> 07:49:12.240
actually when I focus on their part, when I focused

2340
07:49:12.279 --> 07:49:18.159
on my buttocks and then I focused on the middle

2341
07:49:18.200 --> 07:49:21.080
of my back, I almost felt like the muscles in

2342
07:49:21.159 --> 07:49:31.200
my lower back were being stretched very gently, just stretched

2343
07:49:31.279 --> 07:49:37.799
a little bit. Even though I wasn't doing anything to

2344
07:49:39.200 --> 07:49:44.919
try to stretch your lower back, it just seemed to happen.

2345
07:49:46.159 --> 07:50:03.720
The feeling of very gently stretching your lower back comes along.

2346
07:50:07.479 --> 07:50:30.759
I have fearing in your chest, just noticing what sensations

2347
07:50:32.360 --> 07:50:50.040
you are experiencing in your chest right now. And there's

2348
07:50:50.119 --> 07:50:54.279
so much of the chest. Obviously there's the collar bone

2349
07:50:54.439 --> 07:51:01.200
leading to the chest. You've got the chest bone, You've

2350
07:51:01.240 --> 07:51:09.560
got the muscles in your chest. Of course, if you're female,

2351
07:51:10.240 --> 07:51:17.439
there's possibly the breasts. If you're male, you've got the

2352
07:51:20.279 --> 07:51:25.840
different well why not that different these days? But there

2353
07:51:25.919 --> 07:51:31.080
may be more muscles at the top of the chest,

2354
07:51:34.439 --> 07:51:38.720
but at the side underneath it's pretty much the same.

2355
07:51:39.520 --> 07:51:42.560
Whether you're a man or a woman. There's muscles there,

2356
07:51:43.919 --> 07:51:49.080
muscles that stretch out to your back as well as

2357
07:51:49.159 --> 07:51:57.759
breast tissue stretches and moves into your back. To just

2358
07:51:57.880 --> 07:52:17.439
being aware of your chest, being with whatever feeling there

2359
07:52:17.560 --> 07:52:37.599
is in your chest. And when I noticed I focus

2360
07:52:37.720 --> 07:52:45.560
on my chest, I feel it in my back, my

2361
07:52:45.759 --> 07:52:49.880
upper back. I mean, I guess the obvious reason would

2362
07:52:49.880 --> 07:53:00.599
be because you know, I'm greathing in and it's stretches

2363
07:53:00.759 --> 07:53:11.360
my chest and my back at the same time. It

2364
07:53:11.520 --> 07:53:26.880
feels it feels okay, doesn't feel I got a little

2365
07:53:26.919 --> 07:53:33.319
bit of pain in my right chest, A little bit,

2366
07:53:33.479 --> 07:53:40.000
not pain, but little discomfort. Maybe stiffness possibly, I don't know.

2367
07:53:44.040 --> 07:53:52.319
I notice my shoulders also wanting to flex for some reason.

2368
07:53:54.479 --> 07:54:01.880
I think that's probably part of my upper back, that

2369
07:54:02.080 --> 07:54:07.400
connection between my shoulders marper back. Because I can move

2370
07:54:07.479 --> 07:54:14.799
my shoulders and stretch the muscles in my back, moving

2371
07:54:14.880 --> 07:54:21.319
the shoulders backwards or up, which then moves I think

2372
07:54:21.360 --> 07:54:37.279
it's the scapulous in your back. It feels quite nice. Actually,

2373
07:54:42.599 --> 07:54:45.799
A good thing about this is you can, if you

2374
07:54:45.919 --> 07:54:59.840
want to, you can just flex or stimulate the various

2375
07:55:00.119 --> 07:55:07.560
muscles in your body gently in order to get more

2376
07:55:07.599 --> 07:55:17.759
of a sense of how they feel. And when you relax.

2377
07:55:22.759 --> 07:55:26.759
When you do tense and muscle and you let it

2378
07:55:26.919 --> 07:55:34.319
go and you let it relax, it relaxes way more

2379
07:55:35.919 --> 07:55:45.959
than it would normally. But you have to feel that

2380
07:55:46.040 --> 07:55:49.799
you're able to do that. There's no point in doing

2381
07:55:49.840 --> 07:55:55.400
it if there's an issue with the per part of

2382
07:55:55.479 --> 07:56:04.680
your body. You need to be gentle with yourself. At

2383
07:56:04.919 --> 07:56:18.759
all times when relaxing deeply, it's important to be kind

2384
07:56:19.479 --> 07:56:35.479
to yourself as you notice your mind. How much has

2385
07:56:35.560 --> 07:56:59.200
your mind slowed down since we started this recording? How

2386
07:56:59.400 --> 07:57:14.639
came arm and peaceful? It's your mind right now with

2387
07:57:14.840 --> 07:57:20.759
nothing to think about and just my voice to listen to.

2388
07:57:24.919 --> 07:57:33.479
Because you know the intention behind this recording, this relaxation,

2389
07:57:36.200 --> 07:57:41.360
at the very least, for you to feel more relaxed

2390
07:57:42.680 --> 07:57:45.560
at the end of the recording than you did at

2391
07:57:45.599 --> 07:57:58.279
the beginning, at the very least, for your mind just

2392
07:57:58.599 --> 07:58:14.759
slowed down because your body continues to relax, because that's

2393
07:58:15.159 --> 07:58:15.720
what you.

2394
07:58:17.360 --> 07:58:39.240
Want to happen. That's what you expect to happen, for relaxation.

2395
07:58:41.639 --> 07:58:42.560
To fill.

2396
07:58:44.880 --> 07:58:57.799
Your body, maybe calm in your mind to the point

2397
07:58:58.000 --> 07:59:04.639
of boredom. When you start maybe to.

2398
07:59:10.240 --> 07:59:51.959
Drift away. Drifting, it's almost as if you're moving further

2399
07:59:52.159 --> 08:00:00.400
away from your body in your mind, just leaving that there,

2400
08:00:08.360 --> 08:00:12.680
kind of liking it. An escape pod in a spaceship

2401
08:00:13.080 --> 08:00:16.439
a movie, a space movie. You know when they get

2402
08:00:16.479 --> 08:00:22.479
into a little pod in it sends the man far

2403
08:00:22.680 --> 08:00:51.720
away from the spaceship, safe to dream and continue to relax.

2404
08:01:11.959 --> 08:01:32.400
Drifting sizes.

2405
08:01:45.599 --> 08:01:46.680
And preece.

2406
08:02:02.759 --> 08:02:40.599
So relax and peaceful and focusing on that.

2407
08:02:42.799 --> 08:02:55.799
Feeding of those individual parts of your body that's.

2408
08:02:58.439 --> 08:02:59.279
Or relaxing.

2409
08:03:01.240 --> 08:03:01.919
One by one.

2410
08:03:09.599 --> 08:03:10.159
You may.

2411
08:03:11.840 --> 08:03:25.560
Find that every now and then you realize that you

2412
08:03:25.720 --> 08:03:34.319
weren't listening to my voice because your mind started to

2413
08:03:34.599 --> 08:03:49.799
imagine something different, maybe started to almost move into some

2414
08:03:50.119 --> 08:03:58.560
kind of a dreamy state. And then you become aware

2415
08:03:58.759 --> 08:04:08.000
of my voice again. And even though you may want

2416
08:04:08.200 --> 08:04:13.119
to focus on my voice, you may also wish to

2417
08:04:15.639 --> 08:04:27.240
allow your mind to just drift naturally into that space

2418
08:04:27.520 --> 08:04:51.520
of comfort and safety. As you feel more comfort spreading

2419
08:04:51.880 --> 08:05:04.639
through your body like a warm blanket covering you gently,

2420
08:05:08.639 --> 08:05:26.759
keeping your body at just the perfect temperature, and even

2421
08:05:26.919 --> 08:05:38.919
if you can hear background sounds, they just don't seem

2422
08:05:39.080 --> 08:05:55.799
to matter anymore. There's that sense of peace spreads through

2423
08:05:55.919 --> 08:06:09.560
your mind like a gentle breeze, yet strong enough to

2424
08:06:09.759 --> 08:06:26.000
blow away all negativity, strong enough to remove from your

2425
08:06:26.159 --> 08:06:43.959
mind any anxiety or stress that was there before, and

2426
08:06:44.240 --> 08:06:54.919
blow away any other thoughts or feelings that just don't

2427
08:06:55.279 --> 08:07:19.479
fit with the sense relaxation that is feeling your body

2428
08:07:24.479 --> 08:07:42.000
and your mind. And as you focus on your mind

2429
08:07:44.200 --> 08:07:50.119
and countdown from ten down to one, and with each

2430
08:07:50.720 --> 08:08:15.759
number you hear, your mind will become slightly more relaxed,

2431
08:08:18.520 --> 08:08:26.840
just just slightly se from ten down to nine, just

2432
08:08:27.000 --> 08:08:34.279
a slight movement from nine down to eight, just another

2433
08:08:36.200 --> 08:08:50.959
small change in how you feel. Eight down to seven.

2434
08:08:53.720 --> 08:08:59.119
That feeling is a gap, almost like a gap that

2435
08:08:59.479 --> 08:09:08.040
starts to get wider, the gap between those feelings.

2436
08:09:09.119 --> 08:09:16.080
That you used to have in your mind compared to

2437
08:09:16.279 --> 08:09:22.840
the feelings you have that are growing now, feelings of.

2438
08:09:23.040 --> 08:09:33.680
Comfort and security and confidence, and that gap becomes wider.

2439
08:09:35.360 --> 08:09:42.560
Make down to seven, seven, down to six, and when

2440
08:09:42.599 --> 08:09:48.840
you get to five, your mind will start to have

2441
08:09:49.040 --> 08:10:02.520
a certain physical sensation, most like there's a magnet outside

2442
08:10:02.639 --> 08:10:08.680
of your head sucking the tension and the stress and

2443
08:10:08.759 --> 08:10:15.959
any remaining feelings that you don't want, sucking them out

2444
08:10:16.439 --> 08:10:26.799
through your skull. And then down to four you could

2445
08:10:26.959 --> 08:10:35.240
start to really experience that sense of not just emptiness,

2446
08:10:35.479 --> 08:10:49.319
but space, a place full of fresh air, place where

2447
08:10:49.360 --> 08:10:55.799
you can stretch. It's almost as if as you go

2448
08:10:56.000 --> 08:11:00.720
down to four and three, your mind is excs expanding

2449
08:11:01.360 --> 08:11:14.400
with this sense of peace and tranquility growing as it

2450
08:11:14.560 --> 08:11:21.840
moved down to When you get to one, in your

2451
08:11:22.040 --> 08:11:34.240
mind just feels exactly how you want to feel. Almost

2452
08:11:37.080 --> 08:11:49.439
a perfect feeling, maybe a sensation that.

2453
08:11:51.080 --> 08:11:52.439
You'd like to keep.

2454
08:11:55.479 --> 08:12:06.319
A place that's safe, where nothing can affect you at all,

2455
08:12:18.040 --> 08:12:18.720
and you can.

2456
08:12:18.759 --> 08:12:27.959
Stay in that that space of comfort and confidence, confident in.

2457
08:12:28.040 --> 08:12:36.159
Your own ability to create this space and this feeling

2458
08:12:36.439 --> 08:12:43.360
of comfort within your own mind just by counting ten

2459
08:12:45.200 --> 08:12:52.319
down to one. And this is something that you can

2460
08:12:52.439 --> 08:13:01.479
do yourself when you're on your own a time when

2461
08:13:01.599 --> 08:13:05.599
you can maybe sit down, maybe just for a few minutes,

2462
08:13:10.200 --> 08:13:21.240
close your eyes. It just counts slowly from ten down

2463
08:13:21.319 --> 08:13:32.959
to one and re experience these feelings in your mind.

2464
08:13:38.799 --> 08:13:43.119
And when you feel that way in your mind, your

2465
08:13:43.200 --> 08:13:57.720
body copies your mind and that feeling it's spread through

2466
08:13:57.959 --> 08:14:05.080
your spine and your nervous system into every part of

2467
08:14:05.200 --> 08:14:17.720
your body, travels through your blood stream, heathing and relaxing

2468
08:14:19.919 --> 08:14:38.759
every particle of your existence. And we can practice this

2469
08:14:39.119 --> 08:14:47.159
a few times before the end of the recording, and

2470
08:14:47.240 --> 08:14:53.520
then you can practice on your own, and each time

2471
08:14:54.400 --> 08:15:06.439
you count from ten down to one, the feelings of comfort, calmness,

2472
08:15:06.639 --> 08:15:25.080
and deep deep relaxation becomes stronger and deeper feeling your

2473
08:15:26.360 --> 08:15:35.560
mind and your brain with these positive chemicals that spread

2474
08:15:35.880 --> 08:15:45.599
throughout your body, relaxing you so quickly, relaxing your whole

2475
08:15:45.840 --> 08:15:57.919
body and mind so very very easily just by counting

2476
08:16:02.959 --> 08:16:11.200
down to one. That so we're gonna do. Now, I'm

2477
08:16:11.240 --> 08:16:15.200
going to count from ten down to one. I'd like

2478
08:16:15.360 --> 08:16:19.560
you to repeat the number after me. So when I

2479
08:16:19.720 --> 08:16:34.560
say ten, you can just repeat to yourself ten. Just notice,

2480
08:16:35.200 --> 08:16:43.959
be aware of how you feel in your mind and

2481
08:16:44.080 --> 08:16:53.479
your body, and when I say nine, you can repeat

2482
08:16:54.680 --> 08:16:55.919
to yourself.

2483
08:16:58.319 --> 08:16:58.599
Nine.

2484
08:17:02.599 --> 08:17:13.799
Became noticing the increase in comfort and calmness in your

2485
08:17:14.000 --> 08:17:24.599
mind and in your body the same. Want to say eight,

2486
08:17:27.639 --> 08:17:39.240
when I say seven, six, I want I say five, four,

2487
08:17:43.200 --> 08:17:54.840
when I say three, two, and lastly when I say

2488
08:17:54.959 --> 08:17:59.680
one it can you beat that number?

2489
08:18:07.159 --> 08:18:07.319
Now?

2490
08:18:07.400 --> 08:18:13.000
Of course, when you do this on your own without

2491
08:18:13.119 --> 08:18:18.119
listening to me, you can say the numbers or whatever

2492
08:18:19.720 --> 08:18:28.200
speed that you feel is necessary for you, so you

2493
08:18:28.319 --> 08:18:29.119
can adapt.

2494
08:18:31.439 --> 08:18:34.919
So if you feel you want to say the numbers

2495
08:18:35.240 --> 08:18:42.040
ten down to one faster than I do, then you

2496
08:18:42.159 --> 08:18:45.919
go ahead and do that. Or if you feel when

2497
08:18:45.959 --> 08:18:47.759
you do it yourself that.

2498
08:18:47.840 --> 08:18:49.919
You'd like to have more.

2499
08:18:51.560 --> 08:18:58.560
More space between the numbers, maybe take a lot longer.

2500
08:18:59.360 --> 08:19:00.720
To get ten.

2501
08:19:02.680 --> 08:19:10.880
All the way down to one, that's your choice also

2502
08:19:11.200 --> 08:19:24.119
to do so I'm gonna count from ten down to one.

2503
08:19:29.880 --> 08:19:30.959
I want to get to one.

2504
08:19:32.279 --> 08:19:38.240
That will be the end of this recording, unless, of course,

2505
08:19:38.279 --> 08:19:42.439
you're listening with music, and the music will continue.

2506
08:19:50.159 --> 08:20:03.319
Ten nine.

2507
08:20:28.200 --> 08:23:43.720
Eight us.

2508
08:24:22.000 --> 08:25:07.840
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty twelve eleven,

2509
08:25:12.799 --> 08:25:59.599
ten nine eight, seven, six, five, four, three two one.

2510
08:26:08.000 --> 08:26:18.360
Now open your eyes, noticing how you physically feel having

2511
08:26:18.439 --> 08:26:26.080
counted down from twenty to one, allowing stress and tension

2512
08:26:26.560 --> 08:26:31.200
to leave through your fingertips and your toast. And as

2513
08:26:31.240 --> 08:26:35.919
you focus on your fingertips, maybe they feel a little

2514
08:26:36.000 --> 08:26:43.040
bit tingling, which is I suppose quite an understanding considering

2515
08:26:43.119 --> 08:26:47.639
the tension has been exiting your body through your fingertips.

2516
08:26:54.080 --> 08:26:56.119
So now I'm going to count from twenty down to

2517
08:26:56.200 --> 08:27:04.000
one again. This time you can feel relief of tension

2518
08:27:05.639 --> 08:27:09.319
and stress, any anxiety that you may have.

2519
08:27:13.959 --> 08:27:22.360
Leaving through your stomach, just leaving through your stomach, almost

2520
08:27:22.400 --> 08:27:28.159
as if it's just releasing the whole of your stomach,

2521
08:27:29.000 --> 08:27:33.840
your navel to just above your chest or below your chest,

2522
08:27:33.959 --> 08:27:37.040
rather so surrounding your belly.

2523
08:27:36.840 --> 08:27:41.720
By an area, the whole area you can feel the

2524
08:27:41.919 --> 08:27:49.040
tension of your body where's left just releasing from that area,

2525
08:27:49.680 --> 08:27:52.479
and you may notice that your stomach will become very

2526
08:27:52.639 --> 08:28:01.240
relaxed as I countdown from twenty down to one now

2527
08:28:04.080 --> 08:29:13.119
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six.

2528
08:29:15.959 --> 08:29:21.639
Five woh.

2529
08:29:25.439 --> 08:29:30.639
Three two.

2530
08:29:35.720 --> 08:29:35.759
What.

2531
08:29:40.919 --> 08:29:43.520
You can open your eyes again if you choose, or

2532
08:29:43.560 --> 08:29:47.119
you can just keep them closed because it feels relaxing.

2533
08:29:49.439 --> 08:29:54.560
Just notice how your stomach feels. I notice as your focus,

2534
08:29:54.840 --> 08:30:00.279
just do a little scan of your body. Notice saying

2535
08:30:00.319 --> 08:30:13.200
your body feels focusing, bringing upper body back, chest, stomach, LEAs, arms, hands, feet,

2536
08:30:16.200 --> 08:30:23.159
just noticing, and you know, you may start to film

2537
08:30:25.599 --> 08:30:29.840
more of a sense of tiredness, which maybe the reason

2538
08:30:30.560 --> 08:30:34.240
listening to this recording, because.

2539
08:30:34.000 --> 08:30:35.880
You like to.

2540
08:30:37.520 --> 08:30:49.400
Let go completely of everything and drift off into a nice, natural, calm,

2541
08:30:49.799 --> 08:31:05.000
relaxing sleep. So now we're going to focus on your forehead,

2542
08:31:08.919 --> 08:31:11.680
and if you choose, you can incorporate your eyes in

2543
08:31:11.840 --> 08:31:18.720
this focus as well. Your forehead and your eyes. It's

2544
08:31:18.799 --> 08:31:23.319
that whole area basically almost as if you were wearing

2545
08:31:23.360 --> 08:31:27.040
a mask, you know, like a I don't know, a

2546
08:31:27.240 --> 08:31:34.200
batman mask or something, or I'm trying to sorrow or something.

2547
08:31:34.279 --> 08:31:36.360
You know, the kind of mask that covers your eyes

2548
08:31:36.840 --> 08:31:43.360
but also covers quite a lot of the forehead. Focusing

2549
08:31:43.439 --> 08:31:46.040
on that area, because that's the area that we're now

2550
08:31:46.200 --> 08:31:52.880
going to release tension, stress from your mind, your brain,

2551
08:31:53.159 --> 08:31:56.759
from your mind, and any tension that you may have

2552
08:31:57.040 --> 08:32:03.080
remaining your face, in your neck, your jaw, your eyes,

2553
08:32:03.919 --> 08:32:06.319
your forehead, or your scalp.

2554
08:32:07.959 --> 08:32:13.279
So basically any tension within your head area, including your

2555
08:32:13.439 --> 08:32:22.119
mind and your brain, that's going to be released through

2556
08:32:22.159 --> 08:32:29.000
your forehead and your eyes. As I count down again

2557
08:32:29.159 --> 08:32:31.599
from twenty down to one.

2558
08:32:33.840 --> 08:33:45.119
Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven,

2559
08:33:49.759 --> 08:34:29.759
six five, war three one, Noticing as you scare your face, pjaw,

2560
08:34:30.360 --> 08:34:39.159
your eyes, of cheap bones, your ears, a forehead, your scalp,

2561
08:34:40.799 --> 08:34:45.040
your neck, back of your neck and front of your neck,

2562
08:34:46.040 --> 08:34:56.720
the side of your neck, and your throat. Noticing being

2563
08:34:56.799 --> 08:35:08.560
aware of the comfort increased the relaxation, not just in

2564
08:35:08.680 --> 08:35:13.720
your head and neck and mind, also the rest of

2565
08:35:13.799 --> 08:35:24.080
your body. Just notice how loose and calm you felt,

2566
08:35:25.080 --> 08:35:26.720
and how easily.

2567
08:35:28.439 --> 08:35:29.959
It is to just let go.

2568
08:35:32.759 --> 08:35:56.880
Completely, let go completely, how easily So what I'm going

2569
08:35:56.919 --> 08:36:00.319
to do now is I wanted to focus on the

2570
08:36:00.439 --> 08:36:11.000
top of your head, and we're gonna allow every last

2571
08:36:12.919 --> 08:36:19.000
piece of tension or stress the mind be lingering or

2572
08:36:19.200 --> 08:36:23.840
hiding in your body or mind my head.

2573
08:36:25.159 --> 08:36:25.560
To just.

2574
08:36:27.279 --> 08:36:30.720
Be sucked out on the top of your head.

2575
08:36:32.959 --> 08:36:41.479
And released to the airs, sucked down into the clouds.

2576
08:36:44.240 --> 08:36:49.959
Let a big cloud above your head. It's like a whirlpool.

2577
08:36:50.720 --> 08:36:53.599
It's just gonna suck that at tension.

2578
08:36:54.759 --> 08:36:56.119
Out the top of your head.

2579
08:36:58.799 --> 08:37:08.319
Just take away good your focus. Imagine an opening at

2580
08:37:08.360 --> 08:37:12.799
the top of your head with a tension and stress

2581
08:37:12.880 --> 08:37:18.439
and any remaining issues maybe worries of concerns that are

2582
08:37:18.680 --> 08:37:19.599
no use to you.

2583
08:37:19.799 --> 08:37:23.560
Now you can all be sucked down at the top

2584
08:37:23.599 --> 08:37:24.159
of your head.

2585
08:37:25.880 --> 08:37:31.319
You have taken away. As I count down again, I'm

2586
08:37:31.439 --> 08:38:07.040
twenty down to one now twenty or nineteen eighteen, seventeen, sixty.

2587
08:38:11.840 --> 08:39:21.000
Fifty fourteen thirteen to twelve, eleven, ten, nine, eight, seven, six, five, four,

2588
08:39:25.159 --> 08:39:35.639
three two one.

2589
08:39:45.959 --> 08:39:46.240
Pree.

2590
08:39:51.080 --> 08:40:04.799
I notice how you feel relaxed and calm you physically

2591
08:40:05.880 --> 08:40:07.040
and mentally.

2592
08:40:06.840 --> 08:40:22.959
Feel right now, How peaceful your mind feels. It feels

2593
08:40:23.200 --> 08:40:28.200
so nice to just let go, to give yourself some

2594
08:40:28.439 --> 08:40:42.080
space to breathe easily, to think calmly, just to take

2595
08:40:42.159 --> 08:40:49.840
a break from all that pointless worry concerns about things

2596
08:40:50.080 --> 08:40:59.319
that you don't need to think about right now, because

2597
08:41:00.919 --> 08:41:05.000
this is your time to let go. This is your

2598
08:41:05.200 --> 08:41:17.599
space to enjoy feeling deeply relaxed, peaceful in your mind, relaxed.

2599
08:41:17.080 --> 08:41:26.599
In your body. They can feel so good, so nice

2600
08:41:26.919 --> 08:41:35.000
to just not have to do anything, to be able

2601
08:41:35.159 --> 08:41:46.400
to really enjoy that serenity that comes of letting go completely,

2602
08:41:48.560 --> 08:41:51.000
that peacefulness that comes.

2603
08:41:50.840 --> 08:42:08.479
With being in this peaceful space. And you can keep

2604
08:42:08.959 --> 08:42:13.599
this sense of calmness for as long as you choose.

2605
08:42:21.639 --> 08:42:27.360
If you choose to drift off into a deep, healing,

2606
08:42:27.720 --> 08:42:29.080
natural sleep.

2607
08:42:30.040 --> 08:42:30.880
Then you can do that.

2608
08:42:34.599 --> 08:42:42.799
It's completely up to you, and you can keep this

2609
08:42:43.119 --> 08:42:48.520
feeling of calmness physically and in your mind for so

2610
08:42:48.720 --> 08:43:03.040
long as you choose to feel completely relaxed, completely relax

2611
08:43:06.400 --> 08:43:12.040
And I'd like you to make up your mind that

2612
08:43:12.080 --> 08:43:23.040
you're going to relax, and I want to explore that

2613
08:43:23.279 --> 08:43:26.439
with you. What it feels like when you actually.

2614
08:43:27.799 --> 08:43:35.040
Decide that you're going to relax, not forcing yourself, but

2615
08:43:35.200 --> 08:43:36.840
giving yourself that.

2616
08:43:39.720 --> 08:43:41.959
Guess. It is a command, really, isn't it? When you're

2617
08:43:42.040 --> 08:43:50.159
telling yourself relax in a gentle but firm way that

2618
08:43:51.599 --> 08:43:57.200
only you can really tell yourself in that way. You

2619
08:43:57.279 --> 08:43:59.159
can't really have someone else saying to you and now

2620
08:43:59.200 --> 08:44:05.680
it relaxed, relax, you know, and it needs to be gentle,

2621
08:44:05.840 --> 08:44:09.360
But you can't someone else can't really have the same

2622
08:44:12.799 --> 08:44:18.880
the same kind of influence or power that you have

2623
08:44:20.119 --> 08:44:31.959
over your own physicality, over how you feel, because when

2624
08:44:32.119 --> 08:44:38.759
you say it to yourself, it means more. It's personal,

2625
08:44:39.119 --> 08:44:44.720
and your brain and your unconscious mind and your body

2626
08:44:45.479 --> 08:44:51.720
listens to what you say. So for example, we'll test

2627
08:44:51.759 --> 08:44:54.360
it out and do a little test, a few little

2628
08:44:54.439 --> 08:44:58.159
tests along the way, and you can get more of

2629
08:44:58.240 --> 08:45:04.759
an idea of the force, a positive force that you

2630
08:45:04.959 --> 08:45:12.479
can have in creating a sense of comfort and relaxation

2631
08:45:12.759 --> 08:45:18.680
in your body and your mind quite quickly just by

2632
08:45:18.880 --> 08:45:29.279
you telling yourself to relax. So I'm going to start

2633
08:45:29.360 --> 08:45:31.639
by it's focus on your hands.

2634
08:45:35.279 --> 08:45:37.439
So focus on your hands and just tell your hands

2635
08:45:37.840 --> 08:45:43.759
to relax, and just say relax. As you focus on

2636
08:45:43.880 --> 08:45:50.840
your hands, you could say my hands are relaxed, or

2637
08:45:50.880 --> 08:45:52.360
I want my hands to relax.

2638
08:45:54.439 --> 08:45:59.919
I think if you actually do it directly by focus

2639
08:46:00.919 --> 08:46:05.080
and imagining that your hands can hear what you're saying,

2640
08:46:05.240 --> 08:46:07.720
you know, like they've got little ears, which is a

2641
08:46:07.759 --> 08:46:14.840
little weird. So talking to your hands and just say relax,

2642
08:46:21.159 --> 08:46:42.520
No dessin how your hands start to relax. Now focus

2643
08:46:42.639 --> 08:46:46.520
on your eyes and tell your eyes to relax. So

2644
08:46:46.599 --> 08:46:51.279
you just say in the same word relax and find

2645
08:46:51.319 --> 08:46:58.959
the right tone for you. You know, I might say relax,

2646
08:46:59.639 --> 08:47:07.759
but you you, you might say relax or relax. You know,

2647
08:47:08.080 --> 08:47:13.720
you might say it differently to yourself, and that's important

2648
08:47:14.599 --> 08:47:20.680
for you to gauge what feels right for you. To

2649
08:47:20.919 --> 08:47:26.080
just tell your eyes to relax, whilst focusing on your eyes,

2650
08:47:26.599 --> 08:47:31.319
your eyelids, the muscles around your eyes, your eyebrows, and

2651
08:47:31.560 --> 08:47:37.759
just tell your eyes directly relax.

2652
08:47:39.680 --> 08:47:39.840
Now.

2653
08:48:06.639 --> 08:48:16.799
Now I just did that myself, And sometimes you may

2654
08:48:16.919 --> 08:48:19.240
feel that you need a bit more time.

2655
08:48:21.119 --> 08:48:24.520
For the different parts to relax, you know, because I

2656
08:48:24.639 --> 08:48:29.560
start talking again and maybe that part hasn't relaxed fully.

2657
08:48:30.479 --> 08:48:32.599
But what will happen is that it would just continue

2658
08:48:32.639 --> 08:48:37.520
to relax even though I'm talking. That's happened with my eyes.

2659
08:48:40.439 --> 08:48:45.080
Something else I noticed is when I started focusing on

2660
08:48:45.159 --> 08:48:48.479
my eyes, that actually almost became.

2661
08:48:48.240 --> 08:48:50.400
They got worse before they got better in a way.

2662
08:48:51.119 --> 08:48:52.000
So I felt a.

2663
08:48:52.040 --> 08:48:57.319
Degree of tension growing in my eyes and then disappearing.

2664
08:48:59.080 --> 08:49:01.040
So I think what that was really it was just

2665
08:49:01.200 --> 08:49:07.919
me becoming more aware of the tension that was already there.

2666
08:49:08.319 --> 08:49:12.880
That I wasn't. I wasn't focused on it before, so

2667
08:49:13.000 --> 08:49:31.840
I wasn't really acknowledging it or really conscious to those feelings. Yeah,

2668
08:49:32.000 --> 08:49:35.400
my eyes is still continuing to relax, as well as

2669
08:49:35.479 --> 08:49:41.520
my hands. Actually, my hands have got a certain kind of.

2670
08:49:44.360 --> 08:49:50.080
Energy, like not buzzing, but I can kind of fear

2671
08:49:50.159 --> 08:49:55.959
or degree of energy in my hands. Maybe that's where

2672
08:49:56.040 --> 08:50:08.040
the tension has been released. Maybe that's causing that. The

2673
08:50:08.159 --> 08:50:10.439
next part, I think we should focus on the back

2674
08:50:10.479 --> 08:50:15.240
of the neck. That's a part is quite often well

2675
08:50:15.360 --> 08:50:18.119
for me, holds tension. I don't know about for yourself,

2676
08:50:19.040 --> 08:50:23.279
but I think it's quite a standard place where tension

2677
08:50:23.479 --> 08:50:30.159
is sometimes held. So, and I'm doing exactly what you're

2678
08:50:30.240 --> 08:50:32.840
doing as you do it as well, so I'm telling

2679
08:50:32.959 --> 08:50:36.000
my body parts to relax as well.

2680
08:50:36.799 --> 08:50:38.759
So if you tell your neck the back.

2681
08:50:38.599 --> 08:50:41.080
Of your neck, focus on the back of your neck

2682
08:50:41.240 --> 08:50:48.159
and just say relax in your own words, in your

2683
08:50:48.200 --> 08:50:50.080
own tone, in your own voice.

2684
08:50:50.759 --> 08:50:52.799
You can say out loud, or you can just say

2685
08:50:52.840 --> 08:50:58.319
it to yourself internally, but you're focusing and you're saying

2686
08:50:58.400 --> 08:51:00.680
it literally to the.

2687
08:51:00.720 --> 08:51:03.439
Back of your neck, as if the back of your

2688
08:51:03.520 --> 08:51:04.159
neck can.

2689
08:51:04.040 --> 08:51:10.759
Actually hear what you're saying. So do that now, just

2690
08:51:10.840 --> 08:51:15.319
say relax so back of your neck and I'll do

2691
08:51:15.479 --> 08:51:57.159
the same. Then what I noticed, and you may have

2692
08:51:57.439 --> 08:52:02.279
had similar thing is even though I was focusing on

2693
08:52:02.360 --> 08:52:13.360
the back of my neck, other parts started to I

2694
08:52:13.400 --> 08:52:17.080
don't know, show themselves to me or maybe because they

2695
08:52:17.200 --> 08:52:20.599
want to be relaxed as well. But I started noticing

2696
08:52:20.759 --> 08:52:24.159
the feelings in my shoulders, at tension in my shoulders

2697
08:52:24.479 --> 08:52:31.200
and in my upper back. Whether that was because my

2698
08:52:31.759 --> 08:52:35.599
back of my neck was saying, well, I'm pretty much okay.

2699
08:52:37.200 --> 08:52:46.520
It's the other parts that need attention, but my low

2700
08:52:46.720 --> 08:52:50.599
my back of my neck is still relaxing. But I

2701
08:52:50.799 --> 08:52:57.560
just became more aware of other parts that needed attention. Now,

2702
08:52:57.639 --> 08:53:02.560
this might happen, and it's not. It doesn't mean that

2703
08:53:02.639 --> 08:53:07.159
it's going wrong. It just means you're being notified with

2704
08:53:08.159 --> 08:53:15.919
more places that also want to feel relaxed. So I'm

2705
08:53:16.000 --> 08:53:20.159
going to focus on my upper back so you can

2706
08:53:20.240 --> 08:53:26.040
do the same, even if you don't have any feelings

2707
08:53:26.080 --> 08:53:30.919
of tension that are obvious in your upper back, if

2708
08:53:31.000 --> 08:53:35.840
you just focus on your back and the whole area

2709
08:53:36.000 --> 08:53:38.080
from the shoulder blades down.

2710
08:53:39.680 --> 08:53:41.040
To the middle of your back.

2711
08:53:41.279 --> 08:53:51.439
And your spine and me, it's more the shoulder blades more. Yeah,

2712
08:53:51.560 --> 08:53:53.119
that's the parts that are really.

2713
08:53:55.000 --> 08:53:56.720
Sort of given me.

2714
08:53:58.400 --> 08:53:59.080
The nod.

2715
08:54:00.680 --> 08:54:03.439
That it needs relaxing. The sounds gonna ask that one

2716
08:54:03.560 --> 08:54:18.319
to relax, and you can do the same now relaxed

2717
08:54:18.599 --> 08:54:33.159
up the back. There's something strange happened there.

2718
08:54:33.680 --> 08:54:33.959
And this.

2719
08:54:35.439 --> 08:54:36.319
Often happens.

2720
08:54:36.400 --> 08:54:37.279
I've been doing this for.

2721
08:54:39.799 --> 08:54:46.000
Over sixteen years or something, and often I'm I'm surprised,

2722
08:54:47.639 --> 08:54:54.040
amazed really that there can be a feeling. So when

2723
08:54:54.080 --> 08:54:57.520
I was focusing on the back of my neck on

2724
08:54:57.680 --> 08:55:02.279
the back was starting to feel quite stressed and in

2725
08:55:02.479 --> 08:55:08.000
need of attention. As soon as I started talking to

2726
08:55:08.159 --> 08:55:12.799
you about my upper back and talking about, you know,

2727
08:55:13.319 --> 08:55:18.240
getting ready to ask the upper back to relax, my

2728
08:55:18.520 --> 08:55:24.200
back already started to relax. It's almost as if it.

2729
08:55:24.279 --> 08:55:34.560
Doesn't need to hear the words, just needs attention, just

2730
08:55:34.720 --> 08:55:35.919
needs to be noticed.

2731
08:55:44.840 --> 08:55:50.000
That is something that often happens in this type of

2732
08:55:50.200 --> 08:55:57.520
situation is when you start to relax a couple of

2733
08:55:57.599 --> 08:56:01.479
parts of your body, as we've done with our hands,

2734
08:56:02.560 --> 08:56:06.279
our eyes and eyelids, and.

2735
08:56:06.520 --> 08:56:15.240
Now back of the neck, top of the back, up

2736
08:56:15.319 --> 08:56:15.680
the bank.

2737
08:56:16.959 --> 08:56:20.959
The rest of the body seems to just take notice

2738
08:56:23.720 --> 08:56:31.959
and decide in its own way to start relaxing. Other

2739
08:56:32.119 --> 08:56:41.959
parts of your body start to just become looser. I

2740
08:56:42.080 --> 08:56:44.720
suppose it's kind of like a bit of an avalanche,

2741
08:56:44.919 --> 08:56:50.000
you know, the little ball starts rolling before you know it.

2742
08:56:50.119 --> 08:56:53.360
The whole of your body is completely relaxed and can't

2743
08:57:02.479 --> 08:57:10.119
And if you focus on your face, you focus on

2744
08:57:10.200 --> 08:57:18.840
your eyes, your eyelids, your eyebrows, and the muscles around

2745
08:57:18.919 --> 08:57:28.439
your eyes. Maybe you start to notice that your forehead

2746
08:57:28.759 --> 08:57:33.400
is more relaxed than it was. Maybe your face is

2747
08:57:33.479 --> 08:57:40.200
more relaxed. I would say my entire face is a

2748
08:57:40.279 --> 08:57:53.639
lot more relaxed than it was. So we're going to

2749
08:57:53.720 --> 08:57:55.639
focus now on your.

2750
08:57:55.680 --> 08:58:03.279
Shoulders again, just like before, just tell your shoulders, and

2751
08:58:03.919 --> 08:58:06.319
you can't do them individuity. You can do the right

2752
08:58:06.439 --> 08:58:10.560
shoulder and left shoulder. I just dearly do both at

2753
08:58:10.599 --> 08:58:16.080
the same time, and just tell your shoulders. Actually focus

2754
08:58:16.200 --> 08:58:20.080
on them in your mind, focus on the how they feel.

2755
08:58:20.799 --> 08:58:28.720
Maybe you can see them in your mind's eye. Just

2756
08:58:28.919 --> 08:59:12.680
tell your shoulders to relax. I feel as nice as

2757
08:59:12.720 --> 08:59:13.400
they relax.

2758
08:59:23.799 --> 08:59:32.159
But do you notice, especially with my back, is the

2759
08:59:32.360 --> 08:59:35.119
connection between the different parts.

2760
08:59:36.240 --> 08:59:45.959
The back, the shoulders, the neck being all connected and

2761
08:59:46.200 --> 08:59:52.720
being such a large part of your body, it's it's

2762
08:59:52.799 --> 09:00:01.400
hard to separate them from each other. My lower back

2763
09:00:01.560 --> 09:00:10.200
is starting to relax on its own. Maybe I'm going

2764
09:00:10.279 --> 09:00:16.319
too slow, and that could be an issue because we

2765
09:00:16.439 --> 09:00:22.479
all go at different speeds. And the idea at the

2766
09:00:22.560 --> 09:00:25.360
beginning of this recording was for you to be able

2767
09:00:25.439 --> 09:00:41.200
to just say to yourself, relax without focusing on any

2768
09:00:41.439 --> 09:00:46.840
particular part of your body. Because when you know that,

2769
09:00:47.759 --> 09:01:00.319
taving your hands to relax and your hand relax, tell

2770
09:01:00.360 --> 09:01:07.360
your eyelids and your eyes and muscles around your eyes

2771
09:01:08.680 --> 09:01:16.159
and your eyebrows to relax, and they relax.

2772
09:01:21.919 --> 09:01:24.479
You tell the back of your neck.

2773
09:01:27.639 --> 09:01:43.720
To relax, and it relaxes. You tell your upper back

2774
09:01:50.360 --> 09:02:11.840
to relax, and they relaxes. You tell your shoulders.

2775
09:02:13.159 --> 09:02:25.319
To relax, they relax.

2776
09:02:49.000 --> 09:02:53.080
You told your hands to relax, they relaxed, and they

2777
09:02:53.200 --> 09:03:06.799
continued to relax. When you told your eyelids, the muscles

2778
09:03:06.880 --> 09:03:14.240
around your eyes, your eyebrows to relax, they relaxed.

2779
09:03:17.319 --> 09:03:28.319
And continue to relax. When you told the back of

2780
09:03:28.439 --> 09:03:35.360
your neck, focused on the back of your neck and

2781
09:03:35.639 --> 09:03:47.279
told it to relax, they relaxed and continued to relax.

2782
09:03:55.439 --> 09:04:04.520
When you told your upper back to relax, be relaxed

2783
09:04:05.159 --> 09:04:09.119
and continued to relax.

2784
09:04:17.479 --> 09:04:23.000
That's with your shoulders. You told your shoulders to relax,

2785
09:04:23.360 --> 09:04:30.919
and your shoulders relaxed and continued.

2786
09:04:34.959 --> 09:04:35.680
To relax.

2787
09:04:41.360 --> 09:04:46.279
And it's not just that, it's.

2788
09:04:48.959 --> 09:04:53.400
That the rest of your body has also been listening,

2789
09:04:55.080 --> 09:05:01.159
and their relaxation has been spreading. So from your eyes,

2790
09:05:01.520 --> 09:05:08.919
the relaxation spread to your forehead, round your face, into

2791
09:05:09.000 --> 09:05:22.799
your skin, into your jaw, into the fronts, the side

2792
09:05:22.919 --> 09:05:27.720
of your neck, all way down your chest and stomach.

2793
09:05:34.400 --> 09:05:41.560
Your relaxed hands and shoulders meet up through your arms,

2794
09:05:42.240 --> 09:05:54.279
relaxing your forearms, your upper arms, elbows, your wrists, letting

2795
09:05:54.360 --> 09:06:10.839
you get a lower back, your hips, buttocks gray, or

2796
09:06:11.080 --> 09:06:19.760
just start to relax and continue even more comfort spreading

2797
09:06:19.879 --> 09:06:21.199
through your legs.

2798
09:06:26.000 --> 09:06:28.160
All the way down to your.

2799
09:06:28.120 --> 09:06:37.919
Ankles, the tops of your feet, the sight of your feet,

2800
09:06:39.760 --> 09:06:50.680
and the bottoms of your feet relaxing into your toes,

2801
09:06:54.480 --> 09:07:19.279
each toe relaxing, come please, And as your body relaxes more,

2802
09:07:19.839 --> 09:07:43.720
your mind becomes slower but peaceful, to the point where

2803
09:07:45.879 --> 09:07:58.120
if you choose to fall asleep, you can easily do

2804
09:07:58.360 --> 09:08:13.959
that easy drift the way because there's nothing going on

2805
09:08:14.080 --> 09:08:31.480
in your mind. Your pray s basial, your body conteenuous.

2806
09:08:34.559 --> 09:08:59.959
To rise, and with that can.

2807
09:09:00.000 --> 09:09:07.279
Action between your body relaxing. The word do you say

2808
09:09:07.559 --> 09:09:08.839
to yourself.

2809
09:09:10.720 --> 09:09:21.839
Relax means that you don't need to focus on just

2810
09:09:22.199 --> 09:09:26.400
one part. You can just focus on.

2811
09:09:28.400 --> 09:09:55.959
Your entire body, saying the powerful wordlas. And there's those

2812
09:09:57.800 --> 09:10:14.839
familiar sensations of comfort spreading throughout your body, who seeing

2813
09:10:15.080 --> 09:10:28.879
and calming and heathing every part to your body heathing

2814
09:10:30.959 --> 09:10:34.839
more relaxed.

2815
09:10:49.519 --> 09:10:53.239
So all we need to do and now one is just.

2816
09:10:55.080 --> 09:10:56.319
Tell yourself.

2817
09:10:59.599 --> 09:11:00.720
Really acts.

2818
09:11:11.559 --> 09:12:04.919
Eight impletely. So starting down with number twenty nineteen, eighteen, seventeen,

2819
09:12:18.519 --> 09:12:59.480
sixteen fifty fourteen.

2820
09:13:29.800 --> 09:16:44.879
Yet well, usus, the.

2821
09:18:30.279 --> 09:19:45.959
Eight indus.

2822
09:20:02.599 --> 09:23:20.400
Ustius, the.

2823
09:23:48.319 --> 09:24:48.919
Us could be the.

2824
09:25:23.800 --> 09:25:47.080
One. So counted down ten to one ten nine eight

2825
09:25:49.879 --> 09:26:14.680
seven six five four three two one. And maybe that

2826
09:26:14.879 --> 09:26:19.000
was a bit too quick in order to relax. Maybe

2827
09:26:19.040 --> 09:26:23.360
it's a bit too fast for you to notice the

2828
09:26:24.639 --> 09:26:31.480
calming of your body, maybe even a little bit of

2829
09:26:31.599 --> 09:26:35.519
pressure there, like you'll count it down from ten to one.

2830
09:26:35.639 --> 09:26:38.919
What do you expect me to do? Man, expect me

2831
09:26:39.000 --> 09:26:43.279
to stick go with floppy just because you're counting down.

2832
09:26:47.400 --> 09:26:47.599
Two.

2833
09:26:48.599 --> 09:26:51.919
If you try it again, but this time, I'll go

2834
09:26:52.000 --> 09:26:59.040
a bit slower this time, and you focus on the

2835
09:26:59.160 --> 09:27:03.319
whole of your body before we focus on your legs.

2836
09:27:05.760 --> 09:27:14.879
Just notice how your body does start to feel more

2837
09:27:15.360 --> 09:28:04.319
relaxed with every number that I count down ten nine, eight, seven, six, five,

2838
09:28:14.760 --> 09:29:13.000
four three two one. Wow, And just notice how how

2839
09:29:13.080 --> 09:29:23.160
you feel generally, how your body feels. It's not necessarily

2840
09:29:23.279 --> 09:29:33.639
even about counting down from ten to one. It's that

2841
09:29:33.959 --> 09:29:50.760
space that you have, that space between us being active

2842
09:29:53.120 --> 09:30:03.440
physically or mentally, just sitting or lying down, just being there,

2843
09:30:04.199 --> 09:30:09.639
not doing anything, not saying anything, nor deeding to think

2844
09:30:09.720 --> 09:30:10.559
about anything.

2845
09:30:12.400 --> 09:30:16.040
So it opens up a space, you know, a bit

2846
09:30:16.120 --> 09:30:26.959
of a space, a gap. And the more I camped

2847
09:30:27.000 --> 09:30:31.559
down for the tental one, the bigger that gap becomes.

2848
09:30:34.599 --> 09:30:40.959
So there's that gap of calmness, of comfort and relaxation.

2849
09:30:46.919 --> 09:30:58.720
It's a nice feeling, yeah, And it moves those stresses

2850
09:30:59.199 --> 09:31:13.680
or this gumforts physically or emotionally, moves them away allows you.

2851
09:31:16.360 --> 09:31:16.879
To just.

2852
09:31:19.879 --> 09:31:20.519
Slow down.

2853
09:31:24.199 --> 09:31:27.080
Someone to count again from ten down to one, and

2854
09:31:27.279 --> 09:31:37.239
notice that gap widening, the gap. And as it widens,

2855
09:31:37.319 --> 09:31:43.680
it's almost like the stress and attention falls into the gap.

2856
09:31:57.160 --> 09:31:57.800
It gives you that.

2857
09:31:58.000 --> 09:32:40.120
Distance, that space. Now ten nine six eight seven six,

2858
09:32:52.879 --> 09:33:23.480
five four three.

2859
09:33:39.519 --> 09:33:58.480
Two one.

2860
09:34:10.000 --> 09:34:30.120
And how does your body feel now? Can you notice?

2861
09:34:31.440 --> 09:35:08.120
Do you feeling calmer? Are you feeling more relaxed? As

2862
09:35:08.160 --> 09:35:28.480
we now focus on your legs, just your legs. You're

2863
09:35:28.559 --> 09:35:48.440
just gonna start with focusing on your thighs. Of course,

2864
09:35:48.559 --> 09:35:53.440
it's not the most exciting thing to be doing, because

2865
09:35:56.879 --> 09:35:59.879
I'm sure like most of your body is not knock

2866
09:36:00.319 --> 09:36:12.919
on right now. Just focusing on the whole of your thighs,

2867
09:36:15.760 --> 09:36:19.480
the tops of your thighs, the sides of your fires

2868
09:36:21.680 --> 09:36:26.160
the bottoms of your thighs, your outer thighs, and your

2869
09:36:26.279 --> 09:36:31.480
inner thighs. Basically the whole of your thigh that leads

2870
09:36:32.559 --> 09:36:48.080
into your hip and it goes down to your knee joints. Now,

2871
09:36:48.160 --> 09:36:55.199
this is a big area. It's a very heavy area.

2872
09:36:55.680 --> 09:37:01.639
It's very strong, probably the strongest muscles in your body

2873
09:37:02.400 --> 09:37:16.639
or in your thighs. But I don't think we perhaps

2874
09:37:18.440 --> 09:37:29.040
will give enough attention to our thighs. Perhaps we don't

2875
09:37:30.639 --> 09:37:51.120
acknowledge how important our thighs are to our lives, how

2876
09:37:51.239 --> 09:38:00.400
much they actually do for us all through our lives.

2877
09:38:07.519 --> 09:38:10.199
And it may seem to sound really weird, but.

2878
09:38:13.040 --> 09:38:19.199
I think that all of our body parts, especially our thighs,

2879
09:38:20.199 --> 09:38:27.519
need some TLC, a bit of love shown, a bit

2880
09:38:27.559 --> 09:38:46.239
of acknowledgement, thank you, gratitude for what our thighs do

2881
09:38:46.519 --> 09:38:46.839
for us.

2882
09:38:53.400 --> 09:38:59.000
And I know this may sound a bit strange. Maybe

2883
09:38:59.040 --> 09:39:01.879
you think, why am I sure how I should be

2884
09:39:01.919 --> 09:39:06.680
out in the garden hugging a tree or something. Wow,

2885
09:39:10.839 --> 09:39:13.120
it's hard to set a microphone up on a tree.

2886
09:39:14.160 --> 09:39:16.360
That's why I'm doing this indoors. Otherwise I would be

2887
09:39:16.440 --> 09:39:20.199
outside hugging a tree. Now I can't see the television

2888
09:39:20.239 --> 09:39:20.720
from the tree.

2889
09:39:27.400 --> 09:39:31.680
If you move down to your knees gain such an

2890
09:39:31.760 --> 09:39:39.959
important part. And I think we don't necessarily.

2891
09:39:40.919 --> 09:39:47.279
I'll speak for myself here, I don't necessarily appreciate.

2892
09:39:48.400 --> 09:39:48.879
All that my.

2893
09:39:48.959 --> 09:39:54.199
Knees do for me until I have a problem with

2894
09:39:54.319 --> 09:39:59.440
my knee. It's occasionally if I ever maybe I'll patch it,

2895
09:39:59.760 --> 09:40:05.599
or it's aching for some reason. It's then that I

2896
09:40:05.800 --> 09:40:08.639
realize how much it does.

2897
09:40:10.279 --> 09:40:13.519
You know, the benefit of being able to use my

2898
09:40:13.800 --> 09:40:21.120
legs without any kind of physical discomfort.

2899
09:40:22.000 --> 09:40:23.839
Is a beautiful thing.

2900
09:40:25.239 --> 09:40:31.599
That's possibly not appreciated until it's temporarily removed.

2901
09:40:32.720 --> 09:40:34.120
You know that's comfort.

2902
09:40:38.199 --> 09:40:42.839
But as you focus on your knees, regardless of how

2903
09:40:42.919 --> 09:40:51.160
your knees feel, you can have that sense of gratitude.

2904
09:40:51.959 --> 09:40:54.519
And love to your knees for all that they do

2905
09:40:54.760 --> 09:41:08.519
for you. You can still have that attention on your thighs.

2906
09:41:09.319 --> 09:41:16.040
Maybe notice how your thighs feel, Maybe notice that they

2907
09:41:16.959 --> 09:41:34.760
are relaxing more deeply as you focus now on the

2908
09:41:34.800 --> 09:41:39.239
bottoms of your legs, your shins and your calf muscles,

2909
09:41:39.599 --> 09:41:47.319
and the bones between your knees and your feet incorporates

2910
09:41:47.400 --> 09:41:58.599
and of course your ankles so important. Can anyone that's.

2911
09:41:58.480 --> 09:42:05.199
Had either, like the slightest sprain of an ankle, knows how.

2912
09:42:06.680 --> 09:42:17.000
How much we take our ankles for granted. And it's

2913
09:42:17.080 --> 09:42:19.160
kind of strange in a way when you think that.

2914
09:42:21.720 --> 09:42:25.680
You know, logically, our wrists are a lot thinner than

2915
09:42:25.800 --> 09:42:29.919
the rest of our arms, which is okay, it doesn't

2916
09:42:30.440 --> 09:42:33.480
I can't see any problem with that because we're just

2917
09:42:33.599 --> 09:42:41.360
picking stuff up. Our ankles so much thinner than the

2918
09:42:41.400 --> 09:42:51.680
rest of our legs, and from a physics perspective or

2919
09:42:51.839 --> 09:42:55.959
logical even it doesn't really make sense that all this

2920
09:42:56.279 --> 09:43:05.040
weight would ultimately be resting on your ankles then leading

2921
09:43:05.120 --> 09:43:18.040
to your feet, a thin area, thin bone. Yeah, it

2922
09:43:18.239 --> 09:43:24.120
does so much great work. Supports us, supports our body

2923
09:43:25.400 --> 09:43:35.879
for a lifetime, helps us to balance, helps you to

2924
09:43:39.879 --> 09:43:49.120
get around and be mobile. And there's the calf muscles.

2925
09:43:49.160 --> 09:43:56.800
Of course, when I was younger, I couldn't see the

2926
09:43:56.879 --> 09:44:01.959
point in calf muscles didn't seem to do anything. Okay,

2927
09:44:03.040 --> 09:44:06.599
if I walked around on tiptoes, then my craft muscles

2928
09:44:06.639 --> 09:44:07.279
get some work.

2929
09:44:08.680 --> 09:44:11.199
But of course that's not true. The calf muscles are

2930
09:44:11.279 --> 09:44:15.000
being used whenever we use our legs.

2931
09:44:20.279 --> 09:44:32.879
And your shins there to protect your lower legs, shaped

2932
09:44:32.919 --> 09:44:33.639
in a way.

2933
09:44:35.279 --> 09:44:47.400
Almost as a protector for the bone, leading of course

2934
09:44:47.480 --> 09:44:57.720
to your ankles and your feet. We're not going to

2935
09:44:57.800 --> 09:45:00.480
focus on your feet. We're just going to focus on legs.

2936
09:45:02.599 --> 09:45:07.160
I realize, But now that I've mentioned your feet, you

2937
09:45:07.360 --> 09:45:12.040
probably focuses on them anyway, So maybe I should.

2938
09:45:11.879 --> 09:45:17.839
Focus on your feet a little bit. You can have

2939
09:45:18.000 --> 09:45:23.199
them in your awareness the same as you have your

2940
09:45:23.319 --> 09:45:24.879
thighs in your awareness.

2941
09:45:25.760 --> 09:45:27.000
Even though we haven't been.

2942
09:45:27.040 --> 09:45:33.080
Focusing on your thighs a few minutes. I've been focusing

2943
09:45:33.160 --> 09:45:49.760
on your ankles. There's still that sensation of comfort in

2944
09:45:49.919 --> 09:46:01.720
your thighs, and there's that movement of energy because the

2945
09:46:01.879 --> 09:46:09.480
thighs hold lots of different sensations. Of course, there's the muscles,

2946
09:46:10.080 --> 09:46:14.120
the big straw muscles that we have in our thighs.

2947
09:46:22.879 --> 09:46:28.559
But the skin on the outside of the thighs, as

2948
09:46:28.680 --> 09:46:33.199
in the outside of all of our body, can be

2949
09:46:33.440 --> 09:46:51.120
very sensitive, sensitive to the touch, sensitive to temperature, and

2950
09:46:51.279 --> 09:46:59.639
inside your thighs the bones, there's the muscle, there's the blood, vessels,

2951
09:46:59.760 --> 09:47:05.639
the arch trees, all this stuff that's inside your thighs.

2952
09:47:09.959 --> 09:47:13.120
And I guess sometimes it'd be nice if you could

2953
09:47:13.160 --> 09:47:18.519
actually put your fingers inside your thighs and a message,

2954
09:47:20.879 --> 09:47:24.400
so you can message on the outside, of course, but

2955
09:47:24.519 --> 09:47:27.760
to be able to get deep into the muscles, to

2956
09:47:27.800 --> 09:47:32.919
be able to just message inside your thighs, message in

2957
09:47:33.000 --> 09:47:41.599
the bones of your leg, message in all the veins,

2958
09:47:41.800 --> 09:47:52.040
and just gently heaving your thighs and you could move

2959
09:47:52.239 --> 09:47:59.000
down message and inside your knees, just message in those

2960
09:47:59.160 --> 09:48:02.720
bones with heeling fingertips.