April 14, 2025

(music) (10 hours) NEGOTIATION | Let me bore your pain away #22 | Jason Newland | 14th April 2025

(music) (10 hours) NEGOTIATION | Let me bore your pain away #22 | Jason Newland | 14th April 2025
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Hello, and welcome to jasonnew Land dot com. My name

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is Jason Newland. Please only listen when you can safely

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closeize this is let me boil your pain away. So

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basically what this is just me chatting. That's all. It is,

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really just chatting, having a little look look at different

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techniques that might be useful, and that's what it is.

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So how it works really is I ask you to

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gauge the chronic pain level, the discomfort level zero to

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ten on a scale, ten being the worst, zero being

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the lowest, where is it right now? And then at

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the end I ask you to do that again and

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notice how it's changed. Now this works on different levels.

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There's I mean, there's the distraction of listening to me

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rambling on so that can all always be a useful thing.

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There's the focusing on now because as you listen to

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my voice, you're focusing on this moment instead of thinking

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about the past or thinking about the future. So you've

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already reduced the physical discomfort by two thirds because you're

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not thinking about the previous you know, the past pain.

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You're not thinking about or expect in future discomfort. You're

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just focusing on where you are now, and then as

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we go through and just chat, there's relaxation. You know,

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your body starts to relax, your mind slows down, and

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that in itself also naturally, in its own way, automatically

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reduces chrodict pain. So there's a lot going on. It

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might just seem like it's a random chat about nothing,

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and in some ways that is exactly what it is.

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But underneath that, underneath the pointlessness of me talking, there

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are also underlying benefits. Just what I said, you know,

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the distraction focusing on now, the focusing on my voice,

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the relaxation that automatically happens. And there's this metal thing

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sticking out of my desk and I keep banging on it.

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I want to get rid of it. It's like a

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I used to use it to hold the headphones. I

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don't know what it's for. I don't know why I

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screwed it into the desk to start with, because in

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a way, I just need to get a screwdriver. I

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don't even I don't think I even own a screwdriver anymore.

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I want to get it eventually. I've been complaining about

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it for months. Eventually I'm going to remove it now.

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So I'm just thinking. Yesterday I did a recording and

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I've talked about some quite strange ideas, some quite strange

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techniques that have been used to help people to help

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you reduce that physical discomfort. And I thought to myself,

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and I said this out loud yesterday as well, maybe

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I'll go through some of those techniques and just devote

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a whole recording to each one. So I think I'm

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going to do that, and you can just follow me along.

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So I'll be doing the techniques myself. I'll be playing

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around of it, having a bit of fun with it.

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One of the main things really is that this is

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not a serious recording. It's also important that you only

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listen with the permission of your doctor, and you need

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to know the cause of the chronic pain, that physical

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discomfort before listening any further. So, if you do not

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have permission from your medical practitioner or doctor to say

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that it's chronic pain and there's no harm in reducing it, okay,

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that the physical discomfort is not actually needed, no longer required,

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unless you have that permission, then please turn the recording

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off and go and do something else more enjoyable. Perhaps

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So that being said, I shall continue you. And as

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I was saying, this is not supposed to be a

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serious recording. It's a serious subject, but I like to

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do things lighthearted and with a bit of fun, try

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not to take myself too seriously. So I'm coming from

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this different perspectives. The first perspective is from a like

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a hypnosis NLP. That's a neuro linguistic programming counseling kind

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of perspective. Just trying to help people, trying to be

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of use, be useful, do something that helps, and that

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is the bottom line. If what I do helps them, brilliant,

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please continue listening, tell other people, Let other people know

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that this is useful. If it's not useful, then you know,

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I apologize. It's not going to be for everyone. But

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you know, I make a lot of recordings. I've made

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thousands of recordings over the years. I've been doing this

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for nineteen years now online, so a little bit of experience.

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But I'm not an expert on anything. I never pretend

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I am and never will pretend I am an expert

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on anything. I know a few things, but we all do,

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don't We We all know a few we all know something.

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We all know a few things. And when you're interested

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in the subject, you get to know more about it,

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and I can only I can only really learn stuff

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when I'm interested. That's the only time it really sticks

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in my brain for some reason. And one of the

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things that I've been I wouldn't even say passionate about.

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I would say probably a bit. I don't know what

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the right word is. I mean, I am passionate about

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it now, But in the past, I was a bit

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obsessed with anything to do with chronic pain, chronic pain relief.

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I was studying via books and textbooks, not at college

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or anything like that, but I was. And then when

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the Internet came along, like YouTube, rather, the internet was around,

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but you know, I started studying it. I got interested

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in chronic pain back in about nineteen ninety nine, and

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it wasn't until two thousand and four that I started

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a free chronic pain relief service in my local town.

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But for two years I got no takers, like, no

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one was interested apart from my nan. I did some

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hypnosis with my nan because she had osteoporosis, so her

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bones were crumbling. A lot of that was it wasn't

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just due to age, because it runs in the families.

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It's hereditary, but her her age did definitely have her

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have a bearing on it, because she was very elderly

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at the time. And it wasn't until two thousand and

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six when I relaunched myself, relaunched a free pain relief

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service locally, and I put some money into it, got

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some leaflets, built a new website. All this stuff advertised

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a bit because I had a job at the time,

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so I could invest a little bit advertising, and it

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took off. I started to get people that were calling

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me up, and at the beginning, I was actually going

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around their house. They were getting a family member or

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they themselves were picking up from Blockbusters Video funny enough,

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just near where I used to live, and they'd take

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me to blame me, yeah, Blockbuster Video, and they'd take

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me to their house and I'd do some hypnosis or

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relaxation and different techniques to help them to feel more relief.

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And this is only based on now this is coming

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from the people themselves, so it's not my personal opinion,

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but this is what everyone told me, and every single

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person at the time told me that it helped the

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pain level reduced. So I had one hundred percent success

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rate according to it. I mean that you never know.

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They might have lied some of them. They might just

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said it to make me feel better about myself. It's possible.

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But according to then, you know, it was one hundred

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percent success. I've never had one hundred percent success righting

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anything in my entire life, so that was quite nice.

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I don't know how many people I actually saw during

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that period. I don't know, maybe one hundred, one hundred

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different people, maybe maybe more. So it went on. Yeah,

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I did it for about eight months. Yeah, so that

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was that was good. And then I decided to start

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doing stuff online, making recordings online, because it just to

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me it seemed like, you know what, because I used

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to get people to say, well, it's nice to listen

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to you, and it's nice to see you once a

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week or whatever. People used to come and do groups

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with me for relaxation, and they'd say, well, I'd quite

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like to be able to hear you like other times.

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So I did some CDs where I just recorded live recordings,

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like live sessions, and I kept running out of CDs

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because they were so popular. I want to say popular.

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I mean just was running out of CDs. There wasn't

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thousands of CDs, but it was costing because I was

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volunteering the two charities Rehab and Alcohol Charity when we

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were doing the relaxation groups when I was running them,

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so it was just costing the charities a bit too

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much money, like making the CDs. So in the end

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I thought, i'll I'll put them on my website. So

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I put the live recordings. I started recording all my

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new recordings. Every time I did a live recording in

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a group, and I was doing maybe four a week

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at one point, I would upload them onto my website.

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Then I started putting them onto podcasts, and then YouTube

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came along. I think ninety two thousand and seven hours

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on MySpace, I think two thousand and six. I was

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uploading them and they were getting a lot of good feedback.

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Awful quality sound, really bad like an old digital recorder.

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It was really bad, seriously bad quality sound, but people

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seem to like it. And it kind of went from there.

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Oh I got itchy bum See my professionalism comes out sometimes,

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and I just continued. I then went on to become

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a counselor, got a degree in counseling, had numerous different

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trainings and hypnosis and different things like that. Read a

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lot of books, and since two thousand and six, I've

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been making recordings online videos and audio recordings. So it's

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over nineteen years. So I've got a little bit of experiences.

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It doesn't mean I'm many good, but I kind of

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I think it was it. I might be rubbish at

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what I do, but at least I'm confident. I'm confident.

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I'm incompetent, but confident. Yay, I don't know. I kind

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of figure. I mean, I get a little bit of

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feedback from people saying that it's helpful. I mean, I

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had one today actually on my Facebook group, which is

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Jason Newland's Boring group, And you might be thinking, when

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you're gonna get on with the chronic pain relief? All right, okay,

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but I just let me just have a look at this.

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For those that haven't, I've had a few nice comments

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on that group lately. There's Rich I think, let's look.

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It's hard to find them because I do so many

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recordings these days. Rich was said, Hey, Adjacent, your podcast

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has become my new favorite. I listen almost every night,

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thanks for the Sunday papers. Has to let me boy

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to sleep podcasts, So I do I kind of have

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a different theme throughout the week with the let Me

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Boy to Sleep, Monday's Sleepy Bit, Boring Objects, Tuesdays Trivia Tuesday,

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Wednesday's Whisper Wednesday or was it Wednesday whispers Whisper Wednesday? Thursday,

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don't really have a set one for that. Friday's Q

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and a Friday Saturday's Saturday Summary, which is just the week,

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a summary of the week that's gone by. And in

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Sunday Sunday Papers, which is I go through the newspapers

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on Sunday, usually just one newspaper because it takes me

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forever to get through it. So yeah, and what do

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you say, which says I do like some of the rags,

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like The Inquirer. Okay, I should have I should have

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pointed that outs I did mention that I couldn't find

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I didn't have it on the app. The National Inquirer. Alright,

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I'm going to have to go back. There was something

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else on here. I think it was Hilary Greg says,

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I'm so impressed that you're still churning out sleep. Churning,

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churning out I like that word, churning sleep hypnosis videos.

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After all this time, you must have the YouTube record

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for the most videos like this. I haven't seen anyone

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even close. I missed your live so yeah, thanks Greg,

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I mean doing it in a while, now doing it

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a while? Oh yes, Jackie says, I so love. Oh

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I've only I didn't realize I didn't see this one, Jackie.

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I'm sorry that I did not reply to your comment

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on there because I didn't see it. Jackie says, I

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so love and I so appreciate how you completely leave

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politics alone when you talk to us folks, it means

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a heck of a lot. And know that we know

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that you and know that we know that you know

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exactly what we know and how much we are all

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suffering together. Okay, yeah, I don't thanks. I'm going to

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put a bit of comment on this reply. Thank you

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just only just see this. It's I do try and

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steer away when I do. It's not just the newspapers,

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but generally if I can. I okay, I'm struggling to

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find stuff here, right I am. There is another way

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I can do it. Actually, let me see there was,

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Hillary wrote. If I go to Hillary, I should be

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able to see click on that she'll be able to

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see stuff she's posted on my Thank you for Okay,

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now I can't find it. I'm sorry, I can he

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find it? Oh well, but I did read it out

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at the time. There's too much stuff on the group.

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When I do my recordings, I do generally miss out politics,

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don't talk about politics, don't talk about horrible news stories,

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which is most news stories to be fair, and I

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talk about my own life, so not everything's like. I'd

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sometimes broach a few subjects that maybe are not like

235
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perfectly wonderful, but generally I try and keep it as

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light as possible. I do. But you know, if I

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was if I was in hospital, I would let you

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know that I was in hospital, and I would tell

239
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you why I was in hospital in my recordings. I

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wouldn't like just not make any recordings and pretend it

241
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didn't happen or you know, it's not doesn't mean i'd

242
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go into graphic detail about the castration or whatever it is.

243
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I went in there for castration blind me, so yeah,

244
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it's I try and keep it light. But you just

245
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said castration that's not light. Yeah. No, I didn't know

246
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that was going to pop out of my mouth. So

247
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just gives you an idea I've got I should I

248
00:22:07.480 --> 00:22:10.480
if I could find the letters that I had. I

249
00:22:10.599 --> 00:22:15.759
still got letters that I received back in two thousand

250
00:22:15.799 --> 00:22:21.279
and six, two thousand and seven from people that I

251
00:22:21.319 --> 00:22:27.039
saw during that period for the chronic pain relief, and

252
00:22:28.240 --> 00:22:30.920
it was I kept them so lovely. I've got a

253
00:22:30.920 --> 00:22:34.920
few letters sent from people here as well, and messages,

254
00:22:36.519 --> 00:22:38.920
loads of message but I didn't. I don't know where

255
00:22:38.960 --> 00:22:45.480
I stored them. They've got to be somewhere. I wonder

256
00:22:45.480 --> 00:22:54.319
where they are. Also, let you know that my on

257
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my websites because I do the Q and a Friday

258
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every Friday now, I've been doing that for a year.

259
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There's a little form you can fill in, or you

260
00:23:07.079 --> 00:23:09.839
can go to the page. There's a natural page for it,

261
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and it is basically if I go to view site,

262
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I said, look the very very top of the page,

263
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just below the latest recordings. Ask me anything dash Q

264
00:23:27.079 --> 00:23:30.759
and a Friday submission, just your name, email, just post

265
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a message and I will read it out the question

266
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and answer the question in the next Q and a Friday.

267
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Or if you go into the menu, you can actually

268
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go into the list of pages Q and A Friday questions. Again,

269
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it's just that page and that form on its site

270
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in one page so it just gives us another way

271
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of doing it. Because last week I only got one

272
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question and I posted it. I posted like any questions

273
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for Q and A Friday on Wednesday of last week,

274
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and I didn't get any I think it just got

275
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lost because of all the recordings I've been making. It

276
00:24:17.039 --> 00:24:21.599
just kind of got camouflaged, as it were, it went missing.

277
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So I'm trying to avoid that happening again. You know,

278
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I was partly thinking, is it because you don't want

279
00:24:31.680 --> 00:24:34.000
Q and a Friday anymore? Is it run? Is it

280
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run its course? Or just because people didn't see it,

281
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didn't see the question. So now anyone who visits let

282
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anybody who visits my website, I have a little bit

283
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of stutter sometimes it's just like, you know, I don't

284
00:24:52.880 --> 00:24:55.960
know why. I have a little bit of stutter, a

285
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little bit of a lisp, a little bit of it.

286
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I've got a little bit of everything. You know, it's

287
00:25:02.599 --> 00:25:06.759
a nice little mix. I would say forty eight percent Irish.

288
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I don't know if you knew that. I don't mention

289
00:25:09.440 --> 00:25:17.279
it very often, but yeah, so here we are. Yesterday

290
00:25:17.440 --> 00:25:23.160
was very busy. I had the most amount of listeners

291
00:25:23.319 --> 00:25:29.680
that I've had for ages and ages. I mean, if

292
00:25:29.720 --> 00:25:34.519
I go for the last the current year, the last

293
00:25:34.519 --> 00:25:38.519
twelve months, No, that's by month. So so yeah, thirty

294
00:25:38.720 --> 00:25:42.680
the last thirty days. Yesterday was the biggest amount of

295
00:25:42.839 --> 00:25:46.599
listeners I've had, and two days before that was the

296
00:25:46.680 --> 00:25:56.440
second biggest. I'm just going back. So what March? So

297
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if I go to March, yep, even in March, not Inmhing.

298
00:26:06.119 --> 00:26:15.000
In March. February Oh no, I did ever. Okay, So

299
00:26:15.400 --> 00:26:18.599
it's the biggest I've had since the fourteenth of February.

300
00:26:19.799 --> 00:26:25.440
Fourteenth of February is that valen Time's Day? Is that

301
00:26:25.519 --> 00:26:28.640
fourteenth February? Do you think people listening? Because there's all

302
00:26:28.680 --> 00:26:34.880
these people out there that just love me secretly love well,

303
00:26:34.960 --> 00:26:38.319
if you love me so much? Where was my Valentine's chocolates?

304
00:26:39.160 --> 00:26:42.640
Don't care about the cards? Can't eat the cards chocolates?

305
00:26:43.079 --> 00:26:47.319
Where is my Valentine's gifts? And well cards? Even balloons?

306
00:26:48.599 --> 00:26:54.680
Air fair a yacht? My Valentine's yacht? Where was Where's

307
00:26:54.720 --> 00:27:03.519
my Valentine's Mercedes? Yes? Yes, I had one, two, three

308
00:27:03.599 --> 00:27:09.079
really good days in February, but February fourteenth was probably

309
00:27:09.680 --> 00:27:13.960
even better than yesterday. Yeah, I wonder why that is?

310
00:27:15.079 --> 00:27:23.039
How strange? Not really strange, But I'll tell you what

311
00:27:23.319 --> 00:27:28.480
has happened. Though, I'm getting more and more people visiting

312
00:27:28.480 --> 00:27:32.440
my website and listening on there. So I'm pleased about

313
00:27:32.440 --> 00:27:34.880
that because you know, it's cost me money to have

314
00:27:34.960 --> 00:27:43.319
that website going, so it's quite nice, quite nice to

315
00:27:43.519 --> 00:27:47.920
think that people are actually listening on there. I mean

316
00:27:48.160 --> 00:27:56.680
yesterday and not the day before the day before that.

317
00:27:56.799 --> 00:28:01.440
So what was it yesterday Sunday and from I had

318
00:28:01.519 --> 00:28:05.640
the most I think I've ever had on my website

319
00:28:05.720 --> 00:28:10.440
Jasonnewland dot com. This is a bit of it relaxes you.

320
00:28:10.599 --> 00:28:15.920
I just chitter and chatter and just blah blah blah.

321
00:28:16.319 --> 00:28:21.119
So I don't know why sometimes I feel the need

322
00:28:21.240 --> 00:28:27.000
to just do an introduction to what let me bore

323
00:28:27.079 --> 00:28:32.359
your pain away is. And I think the way I've

324
00:28:32.359 --> 00:28:41.559
been talking about the the what's it like the past?

325
00:28:42.079 --> 00:28:44.359
You know, when I was doing recordings and when I

326
00:28:44.359 --> 00:28:48.400
was seeing people in person, and it's like I'm trying

327
00:28:48.400 --> 00:28:54.920
to not justify, but almost trying to convince you that

328
00:28:55.799 --> 00:28:59.759
I'm worth listening to. But there's no point in that.

329
00:29:00.200 --> 00:29:06.599
It's really it's up to each individual person and thousands

330
00:29:06.640 --> 00:29:10.319
of people every day listen to me. But it doesn't

331
00:29:10.359 --> 00:29:15.400
mean that. I mean, it doesn't mean it's always the

332
00:29:14.640 --> 00:29:19.720
same few thousand people. It might be, it might be new.

333
00:29:19.799 --> 00:29:21.720
There might only be six people that listen to me

334
00:29:21.759 --> 00:29:26.599
every day, and there might be like three thousand new

335
00:29:26.599 --> 00:29:31.240
people that listen to me once And think, what on

336
00:29:31.319 --> 00:29:33.799
earth is he talking about?

337
00:29:35.039 --> 00:29:42.839
What if I landed in? This is so weird. I've

338
00:29:42.960 --> 00:29:48.880
arrived in a weird space, a weird podcast.

339
00:29:48.200 --> 00:29:52.119
It is thought. Hopefully not, but it might happen. I mean,

340
00:29:54.559 --> 00:29:57.640
I've always been a bit strange. I like to think

341
00:29:57.759 --> 00:29:59.640
in a good way, but maybe there is no good

342
00:29:59.680 --> 00:30:05.839
way and strange I don't know. So here's what I

343
00:30:05.880 --> 00:30:15.039
was thinking, right, I quite like the talking pain negotiation.

344
00:30:16.240 --> 00:30:20.039
This was number eight on the list of these ten techniques.

345
00:30:20.799 --> 00:30:26.400
Now I hadn't really heard it described this way. So

346
00:30:26.480 --> 00:30:30.799
I go into chat GPT. I asked the questions, and

347
00:30:30.839 --> 00:30:35.000
this is the four point five, which is the good

348
00:30:35.039 --> 00:30:42.920
for writing and exploring ideas, use advanced reason. I think

349
00:30:42.960 --> 00:30:45.680
four point five is the newist, that's the best one.

350
00:30:45.839 --> 00:30:51.599
I'm not one hundred percent sure, but I kind of

351
00:30:51.640 --> 00:30:55.880
know my way around this stuff anyway, and I've done

352
00:30:55.920 --> 00:30:58.559
some of these techniques in the past, but didn't have

353
00:30:58.640 --> 00:31:01.720
a name for them. So there's one called the blue

354
00:31:01.839 --> 00:31:08.680
ascension method. I have never used the word sex X extension,

355
00:31:09.079 --> 00:31:14.039
ascension as C N S I O N. I've never

356
00:31:14.079 --> 00:31:17.160
even said that word before. Maybe yes I I did,

357
00:31:17.640 --> 00:31:20.799
but before that ascension and know what it means, I

358
00:31:20.920 --> 00:31:26.960
just never used that word rise. I would probably use

359
00:31:28.240 --> 00:31:33.599
floating off and it is just getting tying helium balloons

360
00:31:33.720 --> 00:31:38.960
to stuff and just allowing it just to flow, flow

361
00:31:39.000 --> 00:31:42.799
away or blow away or fly away or float away.

362
00:31:43.799 --> 00:31:45.839
But that's not the technique I'm going to focus on.

363
00:31:45.880 --> 00:31:52.519
And I want to focus on the talking negotiation. And

364
00:31:52.559 --> 00:31:56.680
I've also done a version of this before. I didn't again,

365
00:31:56.759 --> 00:32:03.079
I didn't call it that. I guess I probably wouldn't

366
00:32:03.079 --> 00:32:10.039
have called it a technique ever, just something where when

367
00:32:10.119 --> 00:32:17.119
you are relaxed, your mind has slowed down. And you

368
00:32:17.160 --> 00:32:20.759
may have noticed that now anyway, because you listen to me.

369
00:32:21.640 --> 00:32:26.079
I mean, the word bore is in the title of

370
00:32:26.160 --> 00:32:33.200
this recording, and it can be and you know what,

371
00:32:33.559 --> 00:32:41.640
the way I see it, something that's boring to one

372
00:32:41.720 --> 00:32:46.240
person could be super interesting to another person. Now, if

373
00:32:46.279 --> 00:32:49.400
I was going to stand here and talk stand. I'm

374
00:32:49.440 --> 00:32:52.359
not standing if I was going to sit here. I

375
00:32:52.400 --> 00:32:55.039
don't know why I did. I made that distinction because

376
00:32:55.039 --> 00:32:58.079
there's no way of you known, is there. But I

377
00:32:58.119 --> 00:33:01.000
suppose I imagine if you're listening into kind of a

378
00:33:01.039 --> 00:33:06.839
relaxing sit sort of recording like this, I can't You're

379
00:33:06.839 --> 00:33:11.160
probably not imagining that I'm standing here on one leg

380
00:33:11.640 --> 00:33:17.839
balancing an egg on my head and juggling knives or

381
00:33:17.960 --> 00:33:20.559
you know, it's like you kind of know that that

382
00:33:20.559 --> 00:33:30.960
wouldn't be very relaxing with it. So the negotiation I

383
00:33:31.079 --> 00:33:43.720
have sometimes it's just nice to get in touch with

384
00:33:43.759 --> 00:33:51.359
that part of you and instead of doing what's natural,

385
00:33:51.960 --> 00:33:55.559
because a natural thing to do with a feeling of

386
00:33:55.640 --> 00:34:02.839
discomfort is to try to avoid. It's just the natural

387
00:34:02.880 --> 00:34:07.519
thing to do, but it's not necessarily the useful thing

388
00:34:07.559 --> 00:34:12.320
to do. Sometimes it really is the useful thing to do.

389
00:34:12.360 --> 00:34:16.320
It's the best thing to do. Sometimes. You know, if

390
00:34:17.119 --> 00:34:23.800
someone's needs to run and you know, I say someone's

391
00:34:23.840 --> 00:34:27.360
got a broken leg, they know they can't put any

392
00:34:27.360 --> 00:34:30.239
pressure on it. But if there's an emergency and that

393
00:34:30.280 --> 00:34:32.880
person has to get out of a building or has

394
00:34:32.960 --> 00:34:39.599
to move very quickly, then it's good that they you know,

395
00:34:41.199 --> 00:34:46.159
they can focus on it or completely try to ignore

396
00:34:46.199 --> 00:34:49.000
it rather because that helps them to get out of

397
00:34:49.000 --> 00:34:54.559
that situation. So someone's like needing to get down some

398
00:34:54.719 --> 00:34:58.320
stairs because there's an emergency and everyone has to get

399
00:34:58.320 --> 00:35:00.800
out of a building. They're not going to be like

400
00:35:00.920 --> 00:35:03.960
focusing on the on their broken leg, like, oh, let's

401
00:35:03.960 --> 00:35:07.639
focus on it. No, they're going to be like, sod

402
00:35:07.679 --> 00:35:11.400
the leg, I'm getting down these stairs. Not allowed to

403
00:35:11.519 --> 00:35:16.440
use the lifts. So that wouldn't be It wasn't because

404
00:35:16.480 --> 00:35:19.079
the emergency is just I've got a habit of farting

405
00:35:19.159 --> 00:35:28.800
in lifts. See, that's where the professionalism goes wrong. I mean,

406
00:35:28.920 --> 00:35:32.440
I genuinely, this is genuinely. I was going to write

407
00:35:32.480 --> 00:35:36.559
a book about therapy, about being a counselor with one

408
00:35:36.559 --> 00:35:41.239
of my colleagues, and I thought, I'm not going to

409
00:35:41.280 --> 00:35:45.480
do a book about how to be a counselor. I'm

410
00:35:45.480 --> 00:35:47.440
not going to do a book because you know, I was.

411
00:35:47.519 --> 00:35:51.559
We were both, you know, in the first few years

412
00:35:51.559 --> 00:35:56.400
of being professional counselors. So and we work together quite

413
00:35:56.480 --> 00:36:00.400
often in this at the same time in the same building.

414
00:36:00.639 --> 00:36:04.199
So I got to know her, and I thought it'd

415
00:36:04.199 --> 00:36:06.880
be nice if we wrote a book together, but for

416
00:36:07.719 --> 00:36:13.360
student counselors, people that were just starting out, maybe just qualified,

417
00:36:15.079 --> 00:36:19.480
and you know, I went through some of the ideas.

418
00:36:19.559 --> 00:36:23.800
Just the things that come up that aren't taught in

419
00:36:24.599 --> 00:36:29.760
the counseling course, not taught. Maybe they might be in

420
00:36:29.800 --> 00:36:33.079
some courses, but they weren't sort of covered in the

421
00:36:33.199 --> 00:36:47.960
counseling degree that I did, and just things like it

422
00:36:48.000 --> 00:36:50.440
could be lots of different things, like lots of just

423
00:36:50.880 --> 00:36:56.920
little things. I mean, there's one definitely weird thing that

424
00:36:56.960 --> 00:37:00.920
happened when I had a well twice, I had a

425
00:37:00.960 --> 00:37:05.599
woman come back. This is when I was training and

426
00:37:05.679 --> 00:37:08.239
I was at college and she came to the rooms

427
00:37:08.280 --> 00:37:12.960
in the college and I finished the session. Then I

428
00:37:13.000 --> 00:37:16.039
saw another person and then I saw I think I

429
00:37:16.039 --> 00:37:19.079
had three people in a row. And I was coming

430
00:37:19.480 --> 00:37:22.480
ready to leave at six o'clock. There was nowhere else around.

431
00:37:23.800 --> 00:37:25.840
And I come out of the door and she's there.

432
00:37:26.440 --> 00:37:29.880
I mean, there's a lock on the door, so people

433
00:37:29.880 --> 00:37:31.920
can't just walk in and out. It's a therapy room.

434
00:37:32.519 --> 00:37:35.440
You can get out the easy enough. But then she

435
00:37:35.599 --> 00:37:38.920
was there like saying, oh, and she was hovering. I said,

436
00:37:41.199 --> 00:37:43.800
how are you able to hover? I mean that you're

437
00:37:43.840 --> 00:37:47.039
defining gravity. No, she wasn't actually hovering, but she was like,

438
00:37:47.880 --> 00:37:51.960
you know there, and she was asking me if I

439
00:37:51.960 --> 00:37:54.760
wanted to go for a coffee and spend some time

440
00:37:54.800 --> 00:38:00.440
with her, and I said no, Well I kind of

441
00:38:00.480 --> 00:38:03.159
trying to say, like, you know, I can't, it's not allowed.

442
00:38:04.360 --> 00:38:11.760
And she was seemed very upset, you know, just generally,

443
00:38:12.679 --> 00:38:14.719
I said, know what to do, and it was there

444
00:38:14.760 --> 00:38:18.239
was no one to call, there was nobody around who

445
00:38:19.679 --> 00:38:22.800
it was. I felt a bit vulnerable, to be honest,

446
00:38:25.159 --> 00:38:30.280
and that was a situation that I didn't know, you know,

447
00:38:30.559 --> 00:38:34.360
like what do we do in these situations. I had

448
00:38:34.360 --> 00:38:36.920
another client who actually asked me out for a date

449
00:38:38.079 --> 00:38:42.400
and I wanted to say yes, but I said no,

450
00:38:42.599 --> 00:38:48.760
because you know, I just not can't be dating. I mean,

451
00:38:48.800 --> 00:38:54.119
if the therapy has finished what she came to me for.

452
00:38:54.920 --> 00:38:57.960
She was on the waiting list for so long. By

453
00:38:58.000 --> 00:39:01.960
the time she actually got to see me, nearly everything

454
00:39:02.079 --> 00:39:06.480
was sorted. It was a very practical situation that had

455
00:39:06.559 --> 00:39:11.199
caused emotional distress, but most of it was sorted. And

456
00:39:13.280 --> 00:39:15.360
I think part of the reason why she stayed for

457
00:39:15.440 --> 00:39:20.840
six weeks because we enjoyed chatting. I think, you know,

458
00:39:21.840 --> 00:39:26.079
she just uses six sessions up to just chat me.

459
00:39:26.199 --> 00:39:29.280
To start with, it was about a situation, but it

460
00:39:29.320 --> 00:39:32.199
was kind of sorted after the first week or so,

461
00:39:34.119 --> 00:39:37.239
any remnants of it. And she asked me on the

462
00:39:37.320 --> 00:39:41.719
last session, I wanted to go out on a date.

463
00:39:41.960 --> 00:39:46.599
And I didn't tell her I did. I mean, the

464
00:39:46.639 --> 00:39:50.480
fact is I did. I didn't. I didn't tell her

465
00:39:50.559 --> 00:39:51.320
did but I did.

466
00:39:51.480 --> 00:39:51.599
Know.

467
00:39:51.639 --> 00:39:55.119
What I mean is I didn't tell her that I

468
00:39:55.280 --> 00:39:58.559
liked her, because I did. I fancy her, but I

469
00:39:58.599 --> 00:40:05.679
didn't tell her that because it seemed unprofessional. So I

470
00:40:05.840 --> 00:40:09.320
just said, oh no, I can't, I explained to her,

471
00:40:09.760 --> 00:40:16.079
just can't do it, not allowed I could lose my career. See,

472
00:40:16.119 --> 00:40:19.719
at the time, I thought I had a career. And

473
00:40:19.760 --> 00:40:25.639
then a few months later, this is true that all

474
00:40:25.719 --> 00:40:29.320
the government cuts, that all the government funding stopped, so

475
00:40:29.400 --> 00:40:32.679
I basically lost all my work apart from four sessions

476
00:40:32.679 --> 00:40:36.320
a week, and I ended up having to get another job,

477
00:40:36.880 --> 00:40:41.599
like a normal job. So you know, I might have

478
00:40:41.679 --> 00:40:47.719
missed out on the the romance of my life, but hey,

479
00:40:48.039 --> 00:40:50.519
it seemed like the right thing to do at the time.

480
00:40:52.400 --> 00:40:58.800
So there and then, So if you're listening, this is

481
00:40:58.880 --> 00:41:03.960
like blimey, twelve years ago. It's a long time ago, now,

482
00:41:08.599 --> 00:41:14.400
I was. My concern was that what if we went

483
00:41:14.440 --> 00:41:18.840
out and she decided she didn't like me, and I

484
00:41:18.960 --> 00:41:23.039
can I continued to be a counselor She'd have the

485
00:41:23.159 --> 00:41:27.039
power at any time to pretty much end my career.

486
00:41:29.360 --> 00:41:31.880
So I thought that I'm not gonna not want to

487
00:41:31.920 --> 00:41:36.920
give anyone that power. If I'd known that the job,

488
00:41:37.039 --> 00:41:40.199
the career, whatever I thought it was, was about to

489
00:41:40.320 --> 00:41:44.039
end quite soon, then I'd have had a different attitude.

490
00:41:45.599 --> 00:41:49.199
But then I saw my supervisor, who I saw every week,

491
00:41:49.920 --> 00:41:53.960
and she said, oh, you can date, potentially date someone,

492
00:41:54.400 --> 00:41:56.599
but you have to leave it a certain amount of

493
00:41:56.599 --> 00:42:04.000
time after the therapeans. Okay, now you tell me, but

494
00:42:04.039 --> 00:42:05.920
at that point it is too late. I didn't have

495
00:42:05.960 --> 00:42:10.719
any other information. I never stored people's telephone numbers or

496
00:42:10.760 --> 00:42:14.199
anything like that. It was always on the paperwork and

497
00:42:14.280 --> 00:42:18.519
once the once the sessions were finished, that went back

498
00:42:18.559 --> 00:42:22.400
to the charity. And that's the last I'm not condn't

499
00:42:22.400 --> 00:42:25.159
even tell you what names. Don't have anyone's names or

500
00:42:25.199 --> 00:42:32.199
anything on my phone. So who was only ever for

501
00:42:32.280 --> 00:42:37.079
six weeks sometime to get extensions? But it wasn't it

502
00:42:37.239 --> 00:42:40.320
wasn't long enough to really be saving people's names on

503
00:42:40.360 --> 00:42:49.320
my phone, so I didn't do that. So, yeah, the

504
00:42:51.119 --> 00:42:52.960
I don't know how I got on talking about that,

505
00:42:53.119 --> 00:43:01.559
but I quite liked the idea of negotiation, the idea

506
00:43:01.719 --> 00:43:09.199
of I don't know, there's a fine line between negotiating,

507
00:43:09.239 --> 00:43:13.079
because you think of a negotiating it's almost like, Okay,

508
00:43:13.239 --> 00:43:20.679
that feeling is kind of is that physical discomfort, that

509
00:43:20.840 --> 00:43:24.119
sensation that was a problem before you started listening to

510
00:43:24.159 --> 00:43:31.480
this recording? Is that taking that body part hostage? That's

511
00:43:31.480 --> 00:43:33.639
what when I think of negotiations, I think of like

512
00:43:33.760 --> 00:43:38.599
hostage negotiations. I know you can have business negotiations. You

513
00:43:38.679 --> 00:43:42.199
can have I suppose you can negotiate the price of

514
00:43:42.320 --> 00:43:46.440
something to try and get it lower or higher, depending

515
00:43:46.440 --> 00:43:54.920
on which side of the desk is sitting. But do

516
00:43:54.960 --> 00:43:57.840
you think it from that perspective that I suppose in

517
00:43:57.880 --> 00:44:00.320
some ways it can feel like that, can't it. So

518
00:44:00.440 --> 00:44:07.599
someone's got an icky knee and there's discomfort there, I

519
00:44:07.599 --> 00:44:10.239
guess it can feel like that's taken over the knee,

520
00:44:11.000 --> 00:44:13.280
like it's taking the knee hostage, or even the whole

521
00:44:13.360 --> 00:44:20.239
leg hostage when it's a small part of the leg.

522
00:44:21.440 --> 00:44:23.679
And it's an important part of the leg, but it's

523
00:44:23.719 --> 00:44:26.519
a small part compared to the rest of the leg,

524
00:44:27.199 --> 00:44:32.000
you know, the ankle, calf, shins, thighs. The thighs are

525
00:44:32.000 --> 00:44:35.239
a big, big, old chunk of the of the leg,

526
00:44:35.280 --> 00:44:45.760
onna especially mine. I actually have the biggest thighs in history.

527
00:44:46.199 --> 00:44:51.159
I do. I can. Actually I remember walking through a forest,

528
00:44:51.159 --> 00:44:54.400
I started a fire just from the friction of my thighs.

529
00:44:54.639 --> 00:44:56.199
It didn't happen. Don't know why I'm saying it.

530
00:44:58.079 --> 00:45:03.719
So you got your knee, and just one small part

531
00:45:04.280 --> 00:45:08.360
of the knee can sometimes feel like it's taken your

532
00:45:08.400 --> 00:45:14.519
knee hostage because of a physical sensation. I mean sometimes

533
00:45:14.559 --> 00:45:23.679
I guess when we try to ignore or distract ourselves

534
00:45:23.679 --> 00:45:31.599
from a physical sensation, it can maybe be harder to

535
00:45:31.840 --> 00:45:38.199
know exactly how much of that body part is in

536
00:45:38.239 --> 00:45:50.280
reality being affected by that physical sensation. However, when you

537
00:45:50.360 --> 00:45:52.880
do focus on something, I mean, there can be too

538
00:45:53.000 --> 00:45:56.519
much focusing as well. I mean, how many people do

539
00:45:56.599 --> 00:46:00.880
you know in your life who constantly going on about

540
00:46:00.880 --> 00:46:02.880
how their their illness.

541
00:46:02.599 --> 00:46:04.039
Or their whatever.

542
00:46:04.719 --> 00:46:04.920
All.

543
00:46:05.000 --> 00:46:08.079
It's like it's almost like you want to avoid if

544
00:46:08.079 --> 00:46:10.079
you see them in the street, you want to avoid them.

545
00:46:10.559 --> 00:46:13.440
You want to kind of cross the street or jump

546
00:46:13.480 --> 00:46:17.159
down a manhole, or just you know, wish you could

547
00:46:17.800 --> 00:46:23.079
call a helicopter to come and pick you up, but

548
00:46:23.159 --> 00:46:26.480
you know you can't because have seen you. And even

549
00:46:26.480 --> 00:46:29.320
though you might you might really love them, you might

550
00:46:29.320 --> 00:46:32.840
absolutely adore the person, but it's like your heart sinks

551
00:46:32.880 --> 00:46:35.679
a little bit. Ah, I've got to listen to all

552
00:46:35.679 --> 00:46:41.880
their problems now for the next year, which seems like

553
00:46:41.920 --> 00:46:43.719
a year, it will only be five minutes. But just

554
00:46:44.960 --> 00:46:49.880
that is time distortion when someone's going on and on

555
00:46:50.119 --> 00:46:55.000
and on about all their woes and about their suffering,

556
00:46:55.760 --> 00:46:58.440
and it doesn't it's not going against it. I'm not

557
00:46:58.519 --> 00:47:03.719
mocking the suffering. It's just it's very hard I find

558
00:47:03.960 --> 00:47:09.159
and maybe you do too, to Sometimes you listen to it,

559
00:47:09.320 --> 00:47:13.920
especially if you're in a good mood. So I had

560
00:47:13.960 --> 00:47:18.159
a friend who sometimes I'd just like, oh, I'd knock

561
00:47:18.199 --> 00:47:21.960
on the door. I dread it because I knew it'd

562
00:47:22.000 --> 00:47:25.679
be like in a a not great place. And on

563
00:47:25.719 --> 00:47:28.400
that particular day, I was in a good mood. I

564
00:47:28.440 --> 00:47:30.760
was in a really good mood. I was uplifted, I

565
00:47:30.800 --> 00:47:37.559
was enjoying the day, just enjoying being alive. Generally, you know,

566
00:47:38.000 --> 00:47:43.280
just yeah, things are okay, and then there's like knock knock, knock.

567
00:47:44.480 --> 00:47:49.679
Ah oh man, and this is someone that I cared

568
00:47:49.719 --> 00:47:53.000
for deeply, So it wasn't that I was being rude.

569
00:47:53.079 --> 00:48:01.079
It's just it's just really really realistically like sometimes oh well,

570
00:48:01.119 --> 00:48:08.079
I got distracted by Vinnie Barkin. But yeah, it's sometimes

571
00:48:08.840 --> 00:48:12.559
in the same way when there's someone is like they're

572
00:48:12.599 --> 00:48:17.800
constantly focusing on the negative. It's almost like that increases

573
00:48:18.599 --> 00:48:25.159
the negativity. And someone's always focusing on the physical discomfort

574
00:48:25.159 --> 00:48:28.519
that maybe they had, they seem to get more of it.

575
00:48:29.480 --> 00:48:31.639
So we get what we focus on, we get what

576
00:48:31.679 --> 00:48:33.960
we think about, get more of what we think about.

577
00:48:34.840 --> 00:48:42.039
So when you start thinking about feeling relaxed and feeling calm,

578
00:48:42.280 --> 00:48:45.480
having your mind slowed down, and having that part of

579
00:48:45.519 --> 00:48:56.880
your body feel more calmer, more looser, So it kind

580
00:48:56.880 --> 00:49:01.840
of in that middle bit where you're not focusing on it,

581
00:49:01.880 --> 00:49:06.320
but you're not ignoring it. You're not pushing it away,

582
00:49:06.400 --> 00:49:15.039
but you're not pulling it towards yourself. It's a fine line.

583
00:49:15.440 --> 00:49:23.800
But then it's no longer fine. It's just normal. It's

584
00:49:23.840 --> 00:49:31.920
almost there's a certain state of mind. It might at

585
00:49:32.000 --> 00:49:35.199
first sound a little bit negative, but it can be

586
00:49:35.239 --> 00:49:41.519
negative depending on the situation. But sometimes just not caring.

587
00:49:44.320 --> 00:49:46.320
I don't mean about the other person. I'm talking about

588
00:49:47.480 --> 00:49:54.880
the body part, which was problematic before you start listening

589
00:49:54.920 --> 00:49:59.920
to me. Sometimes it's like, you know what, I think

590
00:50:00.159 --> 00:50:07.119
care about that at the moment, I'm not bothered. And

591
00:50:07.159 --> 00:50:12.159
then you stop pushing, you stop pulling. You know, it's

592
00:50:12.400 --> 00:50:24.880
almost like you're pushing against the door, and you realize

593
00:50:25.039 --> 00:50:30.239
that actually you keep pushing it, trying to push it open,

594
00:50:30.280 --> 00:50:35.360
trying to push it open, and then you stop. You're like, say,

595
00:50:35.440 --> 00:50:39.400
you know what, I don't care anymore. I can't bother that.

596
00:50:39.840 --> 00:50:45.360
You know it will open eventually. And then someone just

597
00:50:45.400 --> 00:50:49.840
comes in from outside and the door opens inwards, not outwards.

598
00:50:51.239 --> 00:50:59.079
It's an inny not an OUTI And you realize you

599
00:50:59.159 --> 00:51:04.360
put that effort into something that was pointless. It's a

600
00:51:04.400 --> 00:51:06.400
little bit well, it's probably nothing like this, but I'm

601
00:51:06.440 --> 00:51:09.599
going to give this as an analogy. I got I've

602
00:51:09.599 --> 00:51:12.599
got a fence outside was a gate fence with a gate,

603
00:51:13.320 --> 00:51:16.840
and the gate bangs, especially when it's windy, like all

604
00:51:17.199 --> 00:51:24.239
day long. So on a windy day, the gate just

605
00:51:24.400 --> 00:51:28.559
like opens and closes there's no lock thing, you know,

606
00:51:28.639 --> 00:51:31.440
the you know the I was going to say, the

607
00:51:31.519 --> 00:51:33.840
wazz or whatever. It is a thing that you pull

608
00:51:33.920 --> 00:51:39.440
up that's broken so that the gate just closes. It

609
00:51:39.480 --> 00:51:42.239
doesn't actually close properly either, so that's why it keeps

610
00:51:42.280 --> 00:51:45.599
like blowing open and closing with the wind.

611
00:51:45.920 --> 00:51:46.039
Like.

612
00:51:46.559 --> 00:51:49.119
It's not like full on slamming, but it can be annoying.

613
00:51:51.760 --> 00:51:53.440
He used to wind me up. I used to keep

614
00:51:53.440 --> 00:51:57.119
going out there closing the gate, like pushing it closed

615
00:51:58.519 --> 00:52:01.199
so it's stopped banging for a while. Then someone would

616
00:52:01.199 --> 00:52:05.000
come in and they'd leave it open and have to

617
00:52:05.039 --> 00:52:10.320
go down again and close the gate. And then I realized,

618
00:52:10.400 --> 00:52:14.760
you know what, I'm just not going to bother anymore,

619
00:52:17.639 --> 00:52:22.840
keep getting up walking down. And this was in the winter,

620
00:52:22.960 --> 00:52:25.639
so it was cold, so I had to put some

621
00:52:25.679 --> 00:52:31.559
pants on. Well it's not the only reason, I mean,

622
00:52:33.119 --> 00:52:38.559
some of the neighbors complained, but anyway, I just thought,

623
00:52:42.719 --> 00:52:51.679
I don't care, and that attitude changed my response or

624
00:52:51.719 --> 00:52:57.920
my reaction to hearing the gate like slamming. I mean,

625
00:52:57.920 --> 00:53:05.039
it's not even slamming, it's just banging occasionally. It's to

626
00:53:05.159 --> 00:53:10.639
the point where I don't even notice it anymore now

627
00:53:10.679 --> 00:53:12.039
all I've got to do is try and find a

628
00:53:12.039 --> 00:53:16.079
way to do that with Vinnie's barking. But there's no

629
00:53:16.119 --> 00:53:18.599
way of knowing when he's going to do it because

630
00:53:18.639 --> 00:53:21.840
he just starts barking. He's barked about six times during

631
00:53:21.840 --> 00:53:26.880
this recording, and he goes from zero to a million

632
00:53:27.000 --> 00:53:31.719
in like a second. Because my neighbor opposite is having

633
00:53:31.840 --> 00:53:35.400
a new kitchen put in, so the work appeared. People

634
00:53:35.400 --> 00:53:38.880
are up and down the stairs. They hardly barked it

635
00:53:38.920 --> 00:53:46.199
all last week today for some reason. What it is?

636
00:53:46.239 --> 00:53:52.960
It sounds almost like there that someone's touching the front door.

637
00:53:57.280 --> 00:54:00.199
That's what's weird about it. Because I actually went out

638
00:54:00.199 --> 00:54:03.760
there myself earlier, thought someone and puts something through the

639
00:54:03.800 --> 00:54:05.880
letter box or someone was at the front door, knocked,

640
00:54:06.320 --> 00:54:11.320
no one there, so I think that might be what

641
00:54:11.360 --> 00:54:15.199
it is. Well, and it's unlikely that they're coming and

642
00:54:15.280 --> 00:54:17.920
knocking on the door and just but it does sound

643
00:54:17.960 --> 00:54:21.679
like someone's pushing against the door, which is why you're barking,

644
00:54:21.719 --> 00:54:26.280
isn't it. I told him after he's a bit grumpy

645
00:54:26.320 --> 00:54:30.360
with me now, I was like, just stop it. Please.

646
00:54:33.599 --> 00:54:38.360
Didn't bother you last week, did it? You weren't bothered

647
00:54:38.400 --> 00:54:40.599
last week by it, and this has been going on.

648
00:54:40.800 --> 00:54:44.679
This is the third week it's being worked on. So

649
00:54:44.719 --> 00:54:49.159
it's Monday today, all week last week and in the

650
00:54:49.199 --> 00:54:53.679
previous week it started on Thursday, so this this is

651
00:54:53.719 --> 00:55:00.320
a third week like actual weeks. Don't be grumpy, Vinny,

652
00:55:01.679 --> 00:55:05.000
I just want you to stop barking and a guard

653
00:55:05.079 --> 00:55:08.920
to me. He growls at me. I do not be

654
00:55:09.000 --> 00:55:20.559
growning at me, little growner, little ground with such a

655
00:55:20.599 --> 00:55:28.000
little sausage. You know that. Ah, So sometimes you know,

656
00:55:28.039 --> 00:55:34.760
the whole idea of like negotiating with it, it feels like

657
00:55:34.920 --> 00:55:45.480
maybe just giving it some space sometimes just a little

658
00:55:45.519 --> 00:55:49.039
bit of acknowledgement, you know, like we were a baby,

659
00:55:49.239 --> 00:55:51.199
I said, I used to always like give the analogy

660
00:55:51.320 --> 00:55:58.360
with with the thing that we're focusing on, that physical feeling,

661
00:55:58.599 --> 00:56:02.000
that sensation that you used to have before you listen

662
00:56:02.039 --> 00:56:07.239
to this recording, almost like a baby crying. And sometimes

663
00:56:07.239 --> 00:56:11.599
a baby cries for no other reason they other than

664
00:56:11.639 --> 00:56:14.400
they just want to be held or they just want

665
00:56:14.480 --> 00:56:18.840
to be to see a parent or a friendly face.

666
00:56:20.280 --> 00:56:23.760
They might not need changing, they might not need food,

667
00:56:24.360 --> 00:56:26.760
they might not want to play, they might not want anything.

668
00:56:26.760 --> 00:56:29.880
They're just happy just to see your face, or to

669
00:56:29.920 --> 00:56:34.480
have a cuddle and they go back to sleep. Sometimes

670
00:56:34.480 --> 00:56:37.880
that's all they need. And I think it's the same

671
00:56:38.159 --> 00:56:42.280
with what we're talking about. Sometimes it can be like

672
00:56:42.320 --> 00:56:49.400
a baby just wants a bit of love, maybe because

673
00:56:49.440 --> 00:56:56.559
you think about it. In reality, we can have respect

674
00:56:56.880 --> 00:57:04.320
and caring towards our body, But how much positivity do

675
00:57:04.400 --> 00:57:08.960
we have towards that part of the body or that

676
00:57:10.159 --> 00:57:19.000
small part that it's been playing up. I'm guessing not

677
00:57:19.119 --> 00:57:22.880
much kindness there at all, which it makes sense, you know,

678
00:57:22.880 --> 00:57:28.639
I'm not judging it. But if it's an ongoing situation,

679
00:57:29.239 --> 00:57:34.480
an ongoing condition that you don't really need anymore, you

680
00:57:34.519 --> 00:57:39.079
don't need that physical sensation to let you know and

681
00:57:39.119 --> 00:57:41.719
to remind you that just to be a bit more

682
00:57:41.719 --> 00:57:46.119
careful with that part of the body. Once you remember that,

683
00:57:48.880 --> 00:57:52.039
you don't need to be reminded. That alarm doesn't need

684
00:57:52.079 --> 00:58:00.840
to go off. And sometimes I think with alarms, maybe

685
00:58:01.400 --> 00:58:07.599
you can just make it a little bit less sensitive.

686
00:58:11.199 --> 00:58:13.119
Do you ever get like car alarms and you put

687
00:58:13.119 --> 00:58:15.280
them in for the first time or you get them

688
00:58:15.320 --> 00:58:21.159
new for the first time, and literally every time there's

689
00:58:21.880 --> 00:58:26.599
a butterfly goes past, the alarm goes off. Someone sneezes

690
00:58:26.920 --> 00:58:33.920
in the next town. Your car alarm goes off too sensitive,

691
00:58:34.639 --> 00:58:37.840
it needs to be retuned or maybe just needs to

692
00:58:37.920 --> 00:58:40.960
wear in so that it gets back to normal, because

693
00:58:41.000 --> 00:58:43.320
you know, it's not supposed to go off just because

694
00:58:44.360 --> 00:58:50.840
a little gust of wind. And then you get it changed,

695
00:58:50.880 --> 00:58:54.679
you get it refitted or fine tuned, or just leave

696
00:58:54.719 --> 00:58:57.000
it as it is if you don't like your neighbors.

697
00:58:57.000 --> 00:59:04.119
I suppose so that could be something a way of

698
00:59:04.199 --> 00:59:08.440
looking at this situation. We just fine tune it so

699
00:59:08.559 --> 00:59:13.880
that it's no longer as sensitive. You know, the alarm

700
00:59:14.000 --> 00:59:18.320
doesn't need to go off unless it needs to go off.

701
00:59:24.880 --> 00:59:33.239
And there's something quite useful about that, quite helpful. I

702
00:59:33.239 --> 00:59:36.239
think I realized what it is what he's barking. I've

703
00:59:36.239 --> 00:59:41.320
got the bathroom window open, and I think it's rattling

704
00:59:41.360 --> 00:59:43.480
the door, and that's what he's That's what you're hearing,

705
00:59:43.519 --> 00:59:52.280
isn't it. I'm sorry, Vinie, it was my fault. I'm sorry.

706
00:59:53.039 --> 00:59:57.079
Now he's hearing something outside. It's not all he is

707
00:59:57.119 --> 00:59:58.880
like he's so. I suppose he's got the window in

708
00:59:58.920 --> 01:00:02.480
the bathroom open, outside in the in the garden. There's

709
01:00:02.519 --> 01:00:06.000
always the odd stuff going on because he hears like

710
01:00:06.000 --> 01:00:10.360
other dog's barking or kids playing, and because the kids

711
01:00:10.360 --> 01:00:15.119
are on holidays, so you can hear that all isn't you.

712
01:00:15.840 --> 01:00:22.800
He always listening, taking it all in. He's stay he

713
01:00:22.880 --> 01:00:26.719
haven't got a staring contact with me. I want to

714
01:00:26.920 --> 01:00:28.719
I can stay with you. I want to steal your

715
01:00:28.760 --> 01:00:32.159
tails a regularly. When we've done this, I'll get you

716
01:00:32.199 --> 01:00:36.000
a t R e A T A t r e

717
01:00:36.000 --> 01:00:40.719
e e E T I will. I won't say the

718
01:00:40.760 --> 01:00:45.679
word because then you won't leave me alone. So in

719
01:00:45.719 --> 01:00:51.800
a way, you could just ask, and I've done this

720
01:00:51.840 --> 01:00:57.159
in the past, and I've done it myself, ask the

721
01:00:57.199 --> 01:01:08.079
part of your body just to feel more comfortable, to relax, safely,

722
01:01:08.159 --> 01:01:11.840
leave your body just you know, give you a rest.

723
01:01:15.840 --> 01:01:19.239
And sometimes you can just do that and literally just

724
01:01:19.360 --> 01:01:28.000
sit back and wait. Trust that your body's listening, that

725
01:01:28.079 --> 01:01:31.480
your unconscious mind is listening, that you know there's that

726
01:01:31.639 --> 01:01:37.400
alignment between your mind and your body because it's constantly

727
01:01:37.400 --> 01:01:46.159
you know, there's that constant continuity, continuity, that connection that's

728
01:01:46.199 --> 01:01:51.039
always there. I know that I've been focusing on the

729
01:01:51.119 --> 01:02:02.440
knee just as an example. But when you decide to

730
01:02:02.599 --> 01:02:10.639
just you know, ask politely, just you know, maybe just

731
01:02:12.519 --> 01:02:19.960
give me a break, please feel comfortable, feel more relaxed.

732
01:02:24.519 --> 01:02:27.760
You can put it in a sentence like I'd like

733
01:02:28.000 --> 01:02:32.880
my whatever part of the body to feel more relaxed.

734
01:02:35.880 --> 01:02:43.719
You could say it three times and then just wait

735
01:02:44.440 --> 01:02:49.559
and observe, or maybe just carry on with what you

736
01:02:49.559 --> 01:02:59.039
were doing. Because when you focus on feeling more relaxed,

737
01:03:01.159 --> 01:03:05.440
as I said earlier, you you think about it, you

738
01:03:05.519 --> 01:03:07.639
get more of it, You get more of what we

739
01:03:07.719 --> 01:03:17.760
think about. So you're focusing on calmness, looseness, peaceful, and

740
01:03:17.800 --> 01:03:37.480
that's what you get more of naturally easily. So that

741
01:03:37.519 --> 01:03:39.840
brings me to the end of this recording, which was

742
01:03:39.920 --> 01:03:42.519
very much a neta. Really it was just a chat,

743
01:03:42.960 --> 01:03:49.320
a chitty chatter neta. It's going to take me ages

744
01:03:49.360 --> 01:03:54.000
to edit it because of all of the Finny's barking breaks,

745
01:03:55.280 --> 01:03:57.679
So that's going to be interesting to trend. It's going

746
01:03:57.719 --> 01:04:00.760
to take me probably about an hour just to edit

747
01:04:00.760 --> 01:04:06.519
the thing. Yes, because of you. You want a treat?

748
01:04:08.199 --> 01:04:11.199
Are you hungry? Do you want your dinner? Do you

749
01:04:11.199 --> 01:04:18.159
want some food? What do you want to treat? I

750
01:04:18.159 --> 01:04:22.079
don't know anyway, I'm going to go. Thank you for listening.

751
01:04:22.320 --> 01:04:25.239
Remember to be kind to yourself, because you do deserve

752
01:04:25.280 --> 01:04:31.400
to be happy and be gentle with yourself. You deserve

753
01:04:31.519 --> 01:04:51.320
to feel safe, lots of love. Bye. Relax in a

754
01:04:51.400 --> 01:05:02.280
more deep and meaningful way, maybe in a way that

755
01:05:02.440 --> 01:05:12.000
can not just allow you to feel calmer now and

756
01:05:13.000 --> 01:05:21.360
throughout the time we spend together here, not just relaxed

757
01:05:23.599 --> 01:05:27.840
at the end of the recording when it's finished and

758
01:05:27.880 --> 01:05:37.760
you can enjoy that sense of comfort and peace, but

759
01:05:37.920 --> 01:05:51.320
also I think it would be nice to have those

760
01:05:51.679 --> 01:06:08.000
feelings of relaxation can continue for longer after the recording

761
01:06:08.039 --> 01:06:21.519
has ended, so that you can still benefit from listening

762
01:06:22.440 --> 01:06:31.360
to my voice, maybe in a few hours time, perhaps tomorrow,

763
01:06:37.360 --> 01:06:45.239
and then by listening regularly, especially if you find like

764
01:06:45.360 --> 01:06:48.800
some people do and myself as well. I sometimes I

765
01:06:48.960 --> 01:06:59.480
find one particular recording that really resonates with me, and

766
01:06:59.559 --> 01:07:04.320
I'll just listen to it over and over again every

767
01:07:04.400 --> 01:07:17.039
morning and every evening. There was this recording from We're

768
01:07:17.079 --> 01:07:21.800
going back to about nineteen ninety nine. It was it

769
01:07:21.840 --> 01:07:26.840
wasn't hypnosis, but it was a guided visualizations. It kind

770
01:07:26.840 --> 01:07:34.000
of was hypnosis, really, and I managed to find it

771
01:07:34.039 --> 01:07:37.960
again and it still has the same effect on me,

772
01:07:40.559 --> 01:07:50.280
and part of it was the person's voice relaxed me,

773
01:07:54.320 --> 01:08:00.960
just felt so peaceful, and I'd look forward to listening

774
01:08:01.480 --> 01:08:13.719
to her in the morning and in the evening. And

775
01:08:13.920 --> 01:08:23.079
I knew before even pressing the play button that since

776
01:08:23.119 --> 01:08:27.560
I've done that, pressed the play button. This was in

777
01:08:27.600 --> 01:08:42.159
the days of CD players press the play button. In fact,

778
01:08:42.199 --> 01:08:46.159
it might have even been a tape tape recorder. I'd

779
01:08:46.239 --> 01:08:56.000
lie down on the bed and then even without necessarily

780
01:08:57.119 --> 01:09:07.840
listening to her words because I had them memorized. Really,

781
01:09:12.520 --> 01:09:18.520
it was as if my body knew exactly what to do,

782
01:09:23.279 --> 01:09:45.119
and the muscles just almost went into automatic relaxation, and

783
01:09:45.239 --> 01:09:58.880
I remember my mind would slow down. Now. Now, I

784
01:09:59.319 --> 01:10:05.560
was listening to this recording in the early days of

785
01:10:05.640 --> 01:10:16.359
learning hypnosis, and long before I ever made any videos

786
01:10:16.479 --> 01:10:21.199
or audio recordings myself, because I didn't start doing that

787
01:10:21.319 --> 01:10:35.800
till two thousand and six, I knew, I knew how

788
01:10:37.520 --> 01:10:51.319
helpful I found being able to just let go, to

789
01:10:51.399 --> 01:10:56.640
have that trust in the person that I'm listening to,

790
01:11:04.279 --> 01:11:11.039
knowing that it's going to be just as relaxing, if

791
01:11:12.439 --> 01:11:21.840
not more so. Each time you hear my voice, you

792
01:11:21.920 --> 01:11:33.520
may feel the same. Some people have been listening to

793
01:11:33.600 --> 01:11:47.520
me for over a decade. Maybe not solidly, obviously not

794
01:11:47.560 --> 01:11:53.880
twenty four hours a day, but maybe people come back.

795
01:11:55.680 --> 01:12:09.399
Some people may be listen every day. That's something that

796
01:12:09.479 --> 01:12:22.479
I do which you may not realize by listening, is

797
01:12:26.560 --> 01:12:40.880
when I record these recordings. Now, for example, I also

798
01:12:42.359 --> 01:12:53.640
am affected by the words that I say. So if

799
01:12:53.640 --> 01:13:04.039
I set you focus on your feet, notice your feet relaxing,

800
01:13:07.520 --> 01:13:15.399
I will be focusing on my feet. I will be

801
01:13:15.520 --> 01:13:33.640
noticing my feet relaxing. If I said, focus on your hands,

802
01:13:36.399 --> 01:13:45.920
and maybe notice the difference between each hand, Perhaps notice

803
01:13:46.000 --> 01:13:53.960
the air in the room, the temperature of the room.

804
01:13:54.000 --> 01:14:04.399
On the backs of your hands. You may start to

805
01:14:04.960 --> 01:14:13.039
notice what almost feels like a very light breeze, even

806
01:14:13.079 --> 01:14:17.319
though there may not be any type of breeze at

807
01:14:17.359 --> 01:14:30.359
all where you are right now. And as you become

808
01:14:31.000 --> 01:14:45.359
aware of your hands, I'm also aware of how relaxed

809
01:14:45.640 --> 01:15:09.439
my hands are feeling now. And when it comes to

810
01:15:10.960 --> 01:15:17.000
potentially drifting off to sleep, which may be the reason

811
01:15:17.319 --> 01:15:33.600
you're listening, I also feel drowsy when I make these recordings.

812
01:15:38.279 --> 01:15:54.680
I also notice my mind drifting. In fact, at times

813
01:15:56.720 --> 01:16:10.920
I've actually fallen asleep without even noticing, and then I

814
01:16:11.039 --> 01:16:22.359
carry on talking and it's suddenly when I listen back

815
01:16:22.560 --> 01:16:31.560
to do the editing, I hear snoring, and I think,

816
01:16:32.000 --> 01:16:42.760
I don't remember snoring. I remember talking. Snoring was a

817
01:16:42.920 --> 01:16:49.640
pick turned up. That's why I sound like when I snore,

818
01:16:55.159 --> 01:17:08.479
I get really into the whole experience. I don't know

819
01:17:08.560 --> 01:17:18.159
how you feel. How relaxed do you feel in your feet,

820
01:17:21.279 --> 01:17:44.159
How relaxed you feel in your hands. I have noticed

821
01:17:46.760 --> 01:18:03.000
more and more that the more relaxed, deeper level of

822
01:18:03.239 --> 01:18:20.560
comfort you feel, the easier your breathing becomes. It's almost

823
01:18:20.880 --> 01:18:41.159
like that additional muscle relaxation. So this allows you to

824
01:18:41.359 --> 01:19:07.720
breathe easier without necessarily focusing on your breath. However, being

825
01:19:07.800 --> 01:19:37.439
able to notice the ease in which you breathe so naturally.

826
01:19:52.119 --> 01:20:27.399
You breathe so very easily and smoothly. Whenever I imagine

827
01:20:34.760 --> 01:20:50.840
my breathing improving, when I've got my eyes closed, I

828
01:20:51.079 --> 01:21:04.520
tend to visualize a beautiful field with trees and flowers

829
01:21:11.359 --> 01:21:44.199
producing all that life giving oxygen, And it feels nice to,

830
01:21:45.920 --> 01:22:06.439
if nothing else, just taking some time away from everything,

831
01:22:16.199 --> 01:22:48.960
enjoying that feeling of peace serenity with a joyful heart.

832
01:23:14.079 --> 01:23:39.600
Time seems to just drip by so very slowly, relaxed,

833
01:23:45.479 --> 01:24:24.640
so deeply, peaceful, completely unattached to any thoughts whatsoever in

834
01:24:24.800 --> 01:25:29.159
this moment, completely free, noticing that your mind has slowed down.

835
01:25:37.479 --> 01:26:24.199
Slowed down because nothing really requires your attention. You can

836
01:26:24.439 --> 01:26:40.560
enjoy the physical sensations of allowing the stress to drip

837
01:26:41.279 --> 01:26:55.239
out of your body, d appear out of every part

838
01:27:01.039 --> 01:27:25.479
have your body, and being released from your brain. Huge

839
01:27:25.640 --> 01:28:17.119
your mind slowly but surely, the muscles, your legs relax

840
01:28:22.119 --> 01:29:12.319
res rex so very deeply, relax so deeply. And the feelings,

841
01:29:14.920 --> 01:29:39.800
the pleasant feelings in your arms and shoulders, deepening each

842
01:29:40.199 --> 01:30:19.840
part of your body further and deeper and deeper, magicine,

843
01:30:21.520 --> 01:30:48.079
the feelings in the back of your neck, the feelings

844
01:30:48.239 --> 01:31:37.119
in your wrists, muscles, in front of your body. I

845
01:31:37.279 --> 01:32:21.119
all say, feeling peaceful, deep, There's a sense of pace

846
01:32:25.600 --> 01:33:06.319
spreads through your very coolven When you focus on your mind,

847
01:33:18.239 --> 01:34:28.680
her mind becomes be and slower, even deeper, relaxing, so

848
01:34:29.359 --> 01:35:37.920
very slow, stomach peaceful in your stomach, You're back. Notice

849
01:35:45.520 --> 01:36:04.000
Notice how relaxed you now feel in the hole of

850
01:36:04.119 --> 01:36:36.800
your back. In a spy from your brain all the

851
01:36:36.880 --> 01:36:45.560
way down the middle of your back, sending and receiving

852
01:36:47.960 --> 01:37:18.560
millions of messages every day. Deep comfort, increase in deeply

853
01:37:19.039 --> 01:38:24.600
relaxed niece, relax spreading those signals down your spine or

854
01:38:24.680 --> 01:38:48.079
cord into air, every part of your body, your shins

855
01:38:48.239 --> 01:39:40.039
and your calf, muscles, your elbows, Feelings of peace and tranquility,

856
01:39:43.960 --> 01:39:57.960
spreading through your body, tips of your toes, to your eyes,

857
01:40:02.359 --> 01:40:21.560
your fingers, all the way till you'll know about letting

858
01:40:21.680 --> 01:41:24.319
her rea, letting her pace drift in mind, just wondering away,

859
01:41:33.800 --> 01:41:48.960
happy to let go, let go completely, to let go,

860
01:42:14.399 --> 01:43:11.800
said tranquil, the whole body enjoying a sensor listing that

861
01:43:15.520 --> 01:45:15.159
he more hey, enjoying the space, this space of peace

862
01:45:18.720 --> 01:45:52.479
and safety, sur very, relaxed.

863
01:46:23.000 --> 01:46:54.399
Viscid living in.

864
01:47:21.680 --> 01:47:46.359
Letting go. Maybe we can just focus on the different

865
01:47:46.760 --> 01:48:21.560
parts of your body, just to notice you felhead and

866
01:48:21.840 --> 01:49:23.439
your eyes. It ju so Louise, noticing the sense of

867
01:49:26.399 --> 01:50:57.960
complete freedom, absolute freedom, dress dress day, he's wall energy

868
01:51:30.880 --> 01:52:43.000
paste to breeze such ease, Yeah, loose you may have

869
01:52:46.520 --> 01:53:46.520
you may not have noticed your mind drifted, peaceful move

870
01:53:47.000 --> 01:54:07.520
be even more deeply in the direction of dital blissful pace,

871
01:54:11.760 --> 01:55:31.760
blissful pace, Terresthhhhhhh, tie to to pace.

872
01:56:02.239 --> 01:56:03.439
So com.

873
01:56:14.960 --> 01:57:16.800
Let him go peace with mind, re body so relaxed,

874
01:57:25.319 --> 01:58:12.680
so relaxed, a body feels almost invisible. So the very

875
01:58:12.920 --> 01:59:13.000
relaxed and peaceful, so paceful RelA leckr so.

876
01:59:19.640 --> 01:59:19.920
Mh.

877
01:59:32.159 --> 01:59:38.359
And you could start to notice that you are feeling

878
01:59:38.800 --> 01:59:50.000
more relaxed, even though I've not purposely focused your mind

879
01:59:50.960 --> 01:59:58.520
upon that sense of physical comfort that is growing within

880
01:59:58.640 --> 02:00:07.760
you throughout your body, and your mind starts to slow down.

881
02:00:12.720 --> 02:00:19.880
And that could be almost in recognition of I guess

882
02:00:20.319 --> 02:00:32.800
my speech not being particularly fast, and things just generally

883
02:00:34.479 --> 02:00:45.520
feel calmer. Just by listening to my voice, you give

884
02:00:45.560 --> 02:00:52.479
yourself an opportunity to take a break from the day,

885
02:00:54.640 --> 02:01:02.319
take a break from your life, as it is, to

886
02:01:02.439 --> 02:01:10.159
give yourself a rest, giving yourself permission to take some

887
02:01:10.479 --> 02:01:17.439
time off and to allow your body to relax and

888
02:01:17.960 --> 02:01:28.520
allow your mind to slow down, which in turn releases

889
02:01:28.840 --> 02:01:33.520
the tension any stresses that you had in your body.

890
02:01:39.520 --> 02:01:43.399
It's almost as if the parts of your body just

891
02:01:43.680 --> 02:01:55.359
open up, allowing the negativity out and at the same

892
02:01:55.520 --> 02:02:06.800
time replacing that negativity with positive healing energy, which then

893
02:02:06.960 --> 02:02:16.119
fills your body up and your mind to also starts

894
02:02:16.279 --> 02:02:31.399
to appreciate those feelings of increasing confidence and an almost

895
02:02:32.079 --> 02:02:48.319
uplifting feeling, positive healing, an energy that spreads through your

896
02:02:48.399 --> 02:02:59.560
body like a wave of comfort. And all this comes

897
02:02:59.640 --> 02:03:11.720
from just allowing yourself a few minutes, maybe half an hour,

898
02:03:12.199 --> 02:03:22.399
however long you want it to be, just rest and

899
02:03:22.560 --> 02:03:32.560
allow your mind and your body to almost reset itself

900
02:03:35.439 --> 02:03:51.199
to the settings of comfort and relaxation, calmness, which allows

901
02:03:51.600 --> 02:04:04.319
more room for feelings of pleasure and happiness to move

902
02:04:04.840 --> 02:04:13.640
around your body and into your mind, almost as if

903
02:04:13.720 --> 02:04:23.439
your mind and your body are sinking together, almost mirroring

904
02:04:24.279 --> 02:04:37.159
each other with that growing positivity and calmness. And it

905
02:04:37.239 --> 02:04:45.079
feels nice, really does feel nice to know that you

906
02:04:46.399 --> 02:04:54.920
are the one that has allowed yourself to feel more

907
02:04:56.239 --> 02:05:02.880
comfort and to experience.

908
02:05:04.600 --> 02:05:05.720
More of this.

909
02:05:07.520 --> 02:05:22.680
Deep relaxation spreading throughout your body. And as I focus

910
02:05:24.239 --> 02:05:30.000
on each part of your body, you can notice that

911
02:05:30.199 --> 02:05:44.720
that part becomes even more relaxed just by focusing on it.

912
02:05:47.279 --> 02:05:56.920
It becomes even more calm and comfortable just by focusing.

913
02:06:00.960 --> 02:06:06.720
And as I move down your body, starting at your head,

914
02:06:09.479 --> 02:06:14.720
the parts that you have already focused on will continue

915
02:06:16.119 --> 02:06:23.199
to relax deeply, and those parts that have not yet

916
02:06:23.399 --> 02:06:36.279
focused on or just automatically release any remain intention in

917
02:06:36.439 --> 02:06:50.680
anticipation of even more comfort about to come. Now, I'm

918
02:06:50.720 --> 02:06:57.159
going to start by focusing on your forehead. Just being

919
02:06:57.319 --> 02:07:05.399
aware of the feelings of your fore and then your

920
02:07:05.439 --> 02:07:13.079
background sounds, like mister Herbert opigion can just allow you

921
02:07:13.279 --> 02:07:20.760
to feel even more relaxed. Just means you're in the moment.

922
02:07:23.880 --> 02:07:29.239
This isn't this isn't a sterile environment. This is the world.

923
02:07:32.720 --> 02:07:38.760
I live in the countryside, so there's lots of nature

924
02:07:39.279 --> 02:07:49.760
sounds around. So as you focus on your forehead, just

925
02:07:50.039 --> 02:07:57.800
notice how it becomes even more relaxed as you focus

926
02:08:00.119 --> 02:08:04.600
only on my voice and that part of your body.

927
02:08:09.800 --> 02:08:18.079
Moving down to your eyes, focusing on your eyes, noticing

928
02:08:20.520 --> 02:08:30.239
how your eyelids feel so heavy yet so light at

929
02:08:30.279 --> 02:08:36.760
the same time, and all the muscles around your eyes

930
02:08:37.000 --> 02:08:51.399
relaxing completely. Moving your focus down to your mouth, your lips,

931
02:08:51.880 --> 02:08:58.520
your tongue, your teeth, and your gums, the hole of

932
02:08:58.680 --> 02:09:13.439
your mouth relaxing, calm and glease. As you focus now

933
02:09:14.279 --> 02:09:21.159
on your jaw, not just the parts of your jaw

934
02:09:21.279 --> 02:09:25.680
near your mouth and your chin, but all the way

935
02:09:25.800 --> 02:09:32.159
up the size of your face to your ears, the

936
02:09:32.439 --> 02:09:56.880
hole of your jaw, feeding more relaxed and calm, focusing

937
02:10:00.359 --> 02:10:05.520
on your neck, the front of your neck and your

938
02:10:05.680 --> 02:10:19.000
throat relaxing and loose and calm. The sides of your neck,

939
02:10:21.079 --> 02:10:28.000
the right and left side of your neck relax and

940
02:10:29.520 --> 02:10:43.159
loose and calm. And now the back of your neck,

941
02:10:46.479 --> 02:10:56.479
focusing on the back of your neck, letting go of

942
02:10:56.680 --> 02:11:03.600
any tension that may have been there for and enjoying

943
02:11:03.960 --> 02:11:16.840
that sense of increasing comfort and release. Then you can

944
02:11:17.000 --> 02:11:28.119
experience in the back of your neck, moving down your

945
02:11:28.239 --> 02:11:35.560
back and moving either side of your spine right from

946
02:11:35.600 --> 02:11:40.960
the top of your back all the way down to

947
02:11:41.079 --> 02:11:53.319
the bottom of your back, down to your lower back.

948
02:11:58.560 --> 02:12:05.439
Did you move up and down down your spine, You

949
02:12:05.560 --> 02:12:12.680
can feel the muscles either side of your spine relaxing

950
02:12:13.359 --> 02:12:26.760
even more. And as those muscles relax, that sense of

951
02:12:27.000 --> 02:12:37.680
comfort starts to spread outwards from your spine into both

952
02:12:37.880 --> 02:12:44.920
sides of your back, the top of your back, the

953
02:12:45.119 --> 02:12:53.479
middle and your lower back. And as you scan gently

954
02:12:54.000 --> 02:13:01.439
and slowly up and down your back, there's the muscles

955
02:13:01.560 --> 02:13:06.640
in the top of your back relax and become looser.

956
02:13:11.000 --> 02:13:17.000
The muscles in the middle of your back also seem

957
02:13:17.079 --> 02:13:26.600
to just almost divide from each other, separating and almost melting,

958
02:13:32.399 --> 02:13:38.359
and in your lower back there seems to be an

959
02:13:38.439 --> 02:13:52.600
extra special feeling of comfort. The spreads into your hips,

960
02:13:54.920 --> 02:14:02.760
sit down your lower back, into your hips, into the

961
02:14:02.960 --> 02:14:11.720
area where your cosix are, and into your buttocks. The

962
02:14:11.880 --> 02:14:21.199
wise muscles that spread bring your lower back into your

963
02:14:21.319 --> 02:14:34.520
hip area start to melt, start to really let go,

964
02:14:41.239 --> 02:14:46.079
and you know where about to focus on your shoulders.

965
02:14:47.840 --> 02:14:54.840
Your back and your spine will continue to let go,

966
02:14:57.880 --> 02:15:01.279
continue to relags.

967
02:15:04.159 --> 02:15:07.720
So calmly.

968
02:15:12.399 --> 02:15:18.000
And you focus on your shoulders, you may notice they're

969
02:15:18.239 --> 02:15:41.680
already feeling really loose, They're already feeding calm.

970
02:15:48.359 --> 02:15:49.520
The feeling.

971
02:15:53.399 --> 02:16:01.680
Those muscles that move from your neck into your shoulders

972
02:16:08.279 --> 02:16:37.680
feels so soft and gentle, so smooth and calm, And

973
02:16:37.879 --> 02:16:50.719
the feeling in your shoulders seems to spread deep into

974
02:16:50.799 --> 02:17:00.319
your shoulders, a sense of relaxation, not just travel lean

975
02:17:00.719 --> 02:17:17.920
deeply into your muscles, but also relaxing the bones and

976
02:17:18.239 --> 02:17:26.440
moving all the way to underneath your arms, relaxing a

977
02:17:26.639 --> 02:17:31.959
whole area between the tops of your shoulders and underneath

978
02:17:32.000 --> 02:17:51.079
your arms healing. You feel so relaxed and comfortable in

979
02:17:51.239 --> 02:18:11.319
your shoulders, which sense that's deep healing message into your arms.

980
02:18:18.000 --> 02:18:23.000
You may feel almost as if your arms are not

981
02:18:23.159 --> 02:19:02.520
even that, because they're so relaxed, so deeply relaxed, so calm, so.

982
02:19:09.319 --> 02:19:09.600
Loose.

983
02:19:16.959 --> 02:19:28.120
That feeling spreading all way down your arms, two elbows,

984
02:19:32.079 --> 02:19:48.479
including your elbows circumfort spreads.

985
02:19:52.440 --> 02:19:53.159
Your way.

986
02:19:55.760 --> 02:20:14.680
Into wrists for armens under wrists so heavy he had

987
02:20:14.920 --> 02:20:55.879
at the same time sunlight and gentle frey sent.

988
02:20:58.159 --> 02:20:59.159
Now on.

989
02:21:01.879 --> 02:21:25.799
Your hands, your hands.

990
02:21:31.760 --> 02:21:56.440
So peaceful in your hands with a sense of.

991
02:22:00.120 --> 02:22:14.360
Your pace. It just seems to.

992
02:22:18.600 --> 02:22:57.920
Feel so familiar when your hands relax deeply else your fingers.

993
02:23:30.920 --> 02:24:37.639
It's you think it tips making your attention left from

994
02:24:38.079 --> 02:26:27.680
your body so comfortable. The man you focus legs like

995
02:26:28.079 --> 02:26:32.440
mussels in your thighs.

996
02:26:48.719 --> 02:26:49.399
And knees.

997
02:26:53.479 --> 02:29:31.239
I relaxed calf muscles, just shads composing, and the feathing

998
02:29:32.680 --> 02:30:31.479
in your feets, Sir, peaceful, circolm, sit peaceful, sycom so peaceful,

999
02:30:35.079 --> 02:31:13.680
cycolm so peace for scener piece fall calm, a lout

1000
02:31:13.760 --> 02:31:21.399
of that deep relaxation, to spread your chest in your storm.

1001
02:31:34.120 --> 02:31:35.079
Lets you go.

1002
02:31:39.239 --> 02:31:56.559
Everything. So I'm gonna start counting down now, from twenty

1003
02:31:56.920 --> 02:32:05.079
down to one. You can imagine in a way it's

1004
02:32:05.280 --> 02:32:11.399
like just walking down some steps and each step or

1005
02:32:11.559 --> 02:32:17.559
twenty steps and Each step represents a level of comfort,

1006
02:32:21.040 --> 02:32:36.399
Each step represents a deepening of that comfort, and the

1007
02:32:36.639 --> 02:32:42.680
furvies you walk down those steps to deeper and more

1008
02:32:42.760 --> 02:33:59.639
relaxed you feel. So starting with number twenty twenty, nineteen, eighteen,

1009
02:34:37.680 --> 02:38:24.920
seven teen sixteenhhhhhhhh three four four.

1010
02:39:31.360 --> 02:47:06.239
Too well, nohhhh.

1011
02:43:50.000 --> 02:44:50.680
Eight siven.

1012
02:45:01.000 --> 02:46:57.399
Us six.

1013
02:47:42.879 --> 02:48:32.719
Five us.

1014
02:49:02.159 --> 02:53:04.200
Four using.

1015
02:52:40.520 --> 02:53:46.959
One and now as you focus on your eyes, we're

1016
02:53:47.000 --> 02:53:58.479
gonna count down from ten down to one, focusing just

1017
02:53:58.799 --> 02:54:06.719
on your eyes, your eyelids, the muscles around your eyes,

1018
02:54:09.760 --> 02:54:18.440
your eye walls themselves, a whole area that makes up

1019
02:54:18.559 --> 02:54:34.559
your eye. And as we count down from ten down

1020
02:54:34.680 --> 02:54:50.159
to one, whilst focusing on your eyes, you'll become twice

1021
02:54:50.680 --> 02:55:02.120
is relaxed with each number counting down that you may

1022
02:55:02.440 --> 02:55:11.920
find the all you want to do is just drift

1023
02:55:12.479 --> 02:55:21.920
off to sleep. And if that's what you want, then

1024
02:55:22.159 --> 02:55:35.440
just allow yourself to do that. Now, focusing on your eyes,

1025
02:55:37.559 --> 02:55:43.360
I'm going to begin counting down from ten down to one.

1026
02:55:47.559 --> 02:59:55.639
Right now, ten nine eight seven I.

1027
03:00:04.200 --> 03:01:07.040
Us four.

1028
03:02:20.280 --> 03:05:15.680
Three, So counting down from ten to one ten nine

1029
03:05:17.399 --> 03:05:45.120
eight seven six five four three two one. And maybe

1030
03:05:45.239 --> 03:05:48.159
that was a bit too quick in order to relax.

1031
03:05:49.399 --> 03:05:53.639
Maybe it's a bit too fast for you to notice

1032
03:05:53.879 --> 03:06:01.959
the calming of your body, maybe even a little bit

1033
03:06:02.000 --> 03:06:06.120
of pressure there. Like you're counted down from ten to one.

1034
03:06:06.239 --> 03:06:09.600
Would you expect me to do man, expect me to

1035
03:06:09.600 --> 03:06:13.639
just to go with floppy just because you're counting down.

1036
03:06:19.200 --> 03:06:22.520
I could try it again, but this time I'll go

1037
03:06:22.559 --> 03:06:29.600
a bit slower this time, as you focus on the

1038
03:06:29.760 --> 03:06:33.879
whole of your body before we focus on your legs.

1039
03:06:36.319 --> 03:06:45.520
Just notice how your body does start to feel more

1040
03:06:45.959 --> 03:07:45.600
relaxed with every number that I count down ten nine, eight, seven, six, five, four,

1041
03:07:53.040 --> 03:08:44.520
three two one, And just notice how how you feel, generally,

1042
03:08:44.959 --> 03:08:59.239
how your body feels. It's not necessarily even about counting

1043
03:08:59.399 --> 03:09:06.520
down from ten to one. It's that space that you have,

1044
03:09:07.840 --> 03:09:26.319
that space between being active physically or mentally to just

1045
03:09:31.040 --> 03:09:36.200
sitting or lying down, just being there, not doing anything,

1046
03:09:36.440 --> 03:09:43.040
not saying anything, or needing to think about anything. So

1047
03:09:43.760 --> 03:09:46.760
that opens up a space, you know, a bit of

1048
03:09:46.799 --> 03:09:57.799
a space, a gap, And the more I came down

1049
03:09:57.840 --> 03:10:05.200
from ten to one, big of that gap becomes. So

1050
03:10:05.360 --> 03:10:17.760
there's that gap of calmness, of comfort, relaxation. It's a

1051
03:10:17.920 --> 03:10:31.920
nice feeling and it moves those stresses or discomforts physically

1052
03:10:32.120 --> 03:10:44.239
or emotionally moves them away, allows you.

1053
03:10:46.959 --> 03:10:47.479
To just.

1054
03:10:50.440 --> 03:10:56.879
Slow down. Someone can count again from ten down to

1055
03:10:57.000 --> 03:11:07.079
one and notice that gap widening, the gap, And as

1056
03:11:07.120 --> 03:11:13.200
it widens, it's almost like the stress and attention falls

1057
03:11:13.520 --> 03:11:31.879
into the gap and gives you that distance, that space.

1058
03:11:34.280 --> 03:11:39.719
Now ten.

1059
03:11:44.079 --> 03:13:10.479
Nine, eight, seven, six, five, four three two.

1060
03:13:28.799 --> 03:13:29.040
One.

1061
03:13:40.559 --> 03:14:01.000
Now, how did you work? Body? Feel? Now you notice that?

1062
03:14:02.040 --> 03:14:03.479
Do you feeling calmer?

1063
03:14:11.559 --> 03:14:11.680
There?

1064
03:14:11.719 --> 03:14:40.440
You feeling more relaxed as we now focus on your legs,

1065
03:14:42.159 --> 03:15:02.600
just your legs. We're just gonna start with focusing on

1066
03:15:03.079 --> 03:15:22.200
your thighs. Of course, it's not the most exciting thing

1067
03:15:22.360 --> 03:15:28.879
to be doing because I'm sure like most of your

1068
03:15:28.959 --> 03:15:40.600
body is not a lot going on right now. Just

1069
03:15:40.799 --> 03:15:46.959
focusing on the whole of your thighs, the tops of

1070
03:15:47.040 --> 03:15:53.079
your thighs, the sides of your thighs, the bottoms of

1071
03:15:53.159 --> 03:16:00.280
your thighs. You're outer thighs and you're inner thighs. Lead

1072
03:16:00.360 --> 03:16:03.959
the whole of your thigh that leads into your hip

1073
03:16:08.040 --> 03:16:18.799
and it goes down to your knee joint. Now, this

1074
03:16:19.000 --> 03:16:26.440
is a big area. It's a very heavy area. It's

1075
03:16:26.600 --> 03:16:33.000
very strong, probably the strongest muscles in your body or

1076
03:16:33.079 --> 03:16:49.440
in your thighs. But I don't think we perhaps give

1077
03:16:49.600 --> 03:17:01.959
enough attention to our thighs. Perhaps we don't I acknowledge

1078
03:17:02.639 --> 03:17:22.040
how important our thighs are to our lives, how much

1079
03:17:24.680 --> 03:17:38.159
they actually do for us all through our lives. And

1080
03:17:38.280 --> 03:17:43.959
it may seem to sound really weird, but I think

1081
03:17:44.040 --> 03:17:51.040
that all of our body parts, especially our thighs, needs

1082
03:17:51.159 --> 03:18:05.639
some TLC, a bit of love shown, a bit of acknowledgement.

1083
03:18:08.120 --> 03:18:17.399
I thank you gratitude for our thighs do for us.

1084
03:18:24.000 --> 03:18:29.600
And I know this may sound a bit strange. Maybe

1085
03:18:29.639 --> 03:18:32.440
you think, why am I sure that I should be

1086
03:18:32.520 --> 03:18:37.319
out in the garden hugging a tree or something. Well,

1087
03:18:41.440 --> 03:18:43.719
it's hard to set a microphone up on a tree.

1088
03:18:44.760 --> 03:18:47.000
That's why I'm doing this indoors. Otherwise I wouldn't be

1089
03:18:47.040 --> 03:18:50.959
outside hugging a tree. I can't see the television from

1090
03:18:51.000 --> 03:19:01.559
the tree. If you move down to your knees gain

1091
03:19:01.879 --> 03:19:09.959
such an important part. And I think we don't necessarily.

1092
03:19:11.440 --> 03:19:17.200
I want to speak for myself, I don't necessarily appreciate

1093
03:19:19.000 --> 03:19:24.040
all that my needs do for me until I have

1094
03:19:24.200 --> 03:19:27.559
a problem with my knee. It's occasionally if I ever

1095
03:19:29.159 --> 03:19:33.120
maybe I'll bash it or it's aching for some reason.

1096
03:19:34.840 --> 03:19:41.040
It's then that I realize how much it does. You know,

1097
03:19:41.120 --> 03:19:47.079
the benefit of being able to use my legs without

1098
03:19:48.840 --> 03:19:56.079
any kind of physical discomfort is a beautiful thing that's

1099
03:19:56.319 --> 03:20:04.719
possibly not appreciated until it's temporarily removed. You know that's comfort.

1100
03:20:08.799 --> 03:20:13.440
But as you focus on your knees, regardless of how

1101
03:20:13.479 --> 03:20:21.000
your knees feel, you can have that sense of gratitude

1102
03:20:22.520 --> 03:20:25.120
and love to your knees for all that they do

1103
03:20:25.319 --> 03:20:38.319
for you, And you can still have that attention on

1104
03:20:38.440 --> 03:20:44.639
your thighs and maybe notice how your thighs feel. Maybe

1105
03:20:44.959 --> 03:21:02.360
you've noticed that they are relaxing more deeply as you

1106
03:21:02.520 --> 03:21:07.719
focus now on the bottoms of your legs, your shins

1107
03:21:08.600 --> 03:21:15.079
and your calf muscles, the bones between your knees and

1108
03:21:15.200 --> 03:21:22.760
your feet incorporate, and the course your ankles so important.

1109
03:21:28.280 --> 03:21:32.879
You know, anyone has had even like the slightest sprain

1110
03:21:33.000 --> 03:21:39.959
of an ankle knows how how much we take our

1111
03:21:40.200 --> 03:21:48.760
ankles for granted. And it's kind of strange in a

1112
03:21:48.799 --> 03:21:54.360
way when you think that. You know, logically, our wrists

1113
03:21:54.520 --> 03:21:57.399
are a lot thinner than the rest of our arms,

1114
03:21:58.520 --> 03:22:03.760
which is doesn't can't see any problem with that because

1115
03:22:03.799 --> 03:22:09.840
we're just picking stuff up by our ankles. So much

1116
03:22:10.120 --> 03:22:19.760
thinner than the rest of our legs, and from a

1117
03:22:19.840 --> 03:22:24.680
physics perspective or logical even it doesn't really make sense

1118
03:22:26.040 --> 03:22:33.399
that all this weight would ultimately be resting on your

1119
03:22:33.479 --> 03:22:48.520
ankles then leading to your feet, that thin area, thin bone. Yeah,

1120
03:22:48.559 --> 03:22:54.280
it does so much great work. Supports us, supports our

1121
03:22:54.399 --> 03:23:06.159
body for a lifetime, helps us to balance, It helps

1122
03:23:06.200 --> 03:23:18.879
you to get around and be mobile. And there's the

1123
03:23:18.959 --> 03:23:27.120
calf muscles. Of course, when I was younger, I couldn't

1124
03:23:27.120 --> 03:23:32.520
see the point in calf muscles. Didn't seem to do anything. Okay,

1125
03:23:33.639 --> 03:23:37.200
if I walked around on tiptoes, then my calf muscles

1126
03:23:37.239 --> 03:23:40.760
get some work. But of course that's not true. The

1127
03:23:40.879 --> 03:23:45.239
calf muscles are being used whenever we use our legs

1128
03:23:50.879 --> 03:24:03.479
and your shins there to protect your lower legs, shaped

1129
03:24:03.520 --> 03:24:08.239
in a way, almost as a protector for the bone,

1130
03:24:15.840 --> 03:24:27.719
leading of course to your ankles and your feet. But

1131
03:24:27.840 --> 03:24:29.719
we're not going to focus on your feet. We're just

1132
03:24:29.799 --> 03:24:35.959
going to focus on the legs. And I realize that

1133
03:24:36.120 --> 03:24:40.120
now that I've mentioned your feet, you'll probably focus on

1134
03:24:40.280 --> 03:24:43.479
them anyway, So maybe I should focus on your feet

1135
03:24:43.479 --> 03:24:49.600
a little bit. You can have them in your awareness

1136
03:24:51.799 --> 03:24:55.479
the same as you have your thighs in your awareness.

1137
03:24:56.319 --> 03:25:00.200
Even though we haven't been focusing on your thighs for

1138
03:25:00.200 --> 03:25:05.280
a few minutes, let me focus in on your ankles.

1139
03:25:10.959 --> 03:25:26.159
There's still that sensation of comfort in your thighs, and

1140
03:25:26.239 --> 03:25:35.719
there's that movement of energy because the thighs hold lots

1141
03:25:35.760 --> 03:25:41.239
of different sensations. Of course, there's the muscles, the big

1142
03:25:41.639 --> 03:25:53.719
straw muscles that we have in our thighs. But the

1143
03:25:53.920 --> 03:25:59.799
skin on the outside of the thighs, as in the

1144
03:26:00.079 --> 03:26:05.600
outside of all of our body, can be very sensitive,

1145
03:26:09.520 --> 03:26:23.200
sensitive to touch, sensitive to temperature, and inside your thighs

1146
03:26:25.719 --> 03:26:30.440
the bones, there's the muscle, there's the blood, vessels, the

1147
03:26:30.719 --> 03:26:36.200
ar trees to all this stuff that's inside your thighs.

1148
03:26:40.520 --> 03:26:43.719
And I guess sometimes it'd be nice if you could

1149
03:26:43.719 --> 03:26:49.079
actually put your fingers inside your thighs and a message,

1150
03:26:51.479 --> 03:26:55.000
so you can message on the outside, of course, but

1151
03:26:55.079 --> 03:26:58.200
to be able to get deep into the muscles and

1152
03:26:58.280 --> 03:27:03.440
to be able to just message inside your thighs, message

1153
03:27:03.479 --> 03:27:12.200
in the bones of your leg, message in or the veins.

1154
03:27:12.680 --> 03:27:23.079
Just gently healing your thighs and you can move down

1155
03:27:25.120 --> 03:27:30.200
message and inside your knees, just message in those bones.

1156
03:27:31.200 --> 03:27:38.239
But with healing fingertips, spreading that healing energy deep into

1157
03:27:38.360 --> 03:27:47.760
the choice of your knees. Of course, there's the back

1158
03:27:47.959 --> 03:27:53.120
of your your need and the inside crease where your

1159
03:27:53.280 --> 03:28:00.760
need is. It's a very sensitive area. Three it feels

1160
03:28:00.879 --> 03:28:04.360
very nice when you stroke it, and that might be

1161
03:28:04.479 --> 03:28:08.440
because it's an area that's not really touched very often.

1162
03:28:10.520 --> 03:28:17.360
It's almost like a hidden part, that crease in your legs.

1163
03:28:17.479 --> 03:28:24.799
It's almost like a part that has a sensitivity which

1164
03:28:24.879 --> 03:28:35.280
is a little bit different. Of course, it's protected by

1165
03:28:35.360 --> 03:28:46.760
your legs, So you can imagine putting your fingers into

1166
03:28:46.879 --> 03:28:56.559
that crease in your legs. Fold in between your legs.

1167
03:28:57.280 --> 03:29:01.920
You can just message with your fingertips. Imagine your fingertips

1168
03:29:02.000 --> 03:29:12.879
going inside, massage in the muscle tissue you can cause

1169
03:29:13.040 --> 03:29:19.680
field the bones of your knees healing through your fingertips.

1170
03:29:27.120 --> 03:29:32.399
And then if you go down to your calf muscles,

1171
03:29:32.799 --> 03:29:34.520
and that's the part. I'd like to be able to

1172
03:29:35.360 --> 03:29:42.680
really put my fingertips deep inside my calf muscles, massage

1173
03:29:42.799 --> 03:29:51.840
in every single tissue of that muscle, healing every part,

1174
03:29:57.840 --> 03:30:03.920
and then doing the same for my shin message and

1175
03:30:04.799 --> 03:30:11.760
generally stroking the bones, generally stroking them healing in a

1176
03:30:11.879 --> 03:30:19.040
loving way because they deserve to be treated. There's the

1177
03:30:19.159 --> 03:30:23.120
precious bones that they are, because our legs are so

1178
03:30:23.319 --> 03:30:26.840
precious as in all the other parts of our body,

1179
03:30:29.360 --> 03:30:43.239
the more precious at any chure on the planet. When

1180
03:30:43.280 --> 03:30:51.079
you start to think about your legs in this way,

1181
03:30:55.639 --> 03:31:02.319
it can change your perspective. It might sound a bit

1182
03:31:05.399 --> 03:31:09.680
a bit silly to start with the idea of having

1183
03:31:10.559 --> 03:31:20.559
love for your legs, showing appreciation for your thighs, wanting

1184
03:31:20.680 --> 03:31:24.600
to be able to put your hands in your thighs,

1185
03:31:26.840 --> 03:31:33.200
massage the muscles and the bones, and to get your

1186
03:31:33.319 --> 03:31:41.840
fingers deep in there, releasing all tension. Just to show

1187
03:31:43.719 --> 03:31:51.079
how much you care about your legs, how much you

1188
03:31:51.200 --> 03:31:59.680
care for what your legs do for you regularly, your needs,

1189
03:32:00.079 --> 03:32:12.879
your calves, your ankles. The strength of your ankles, considering

1190
03:32:13.079 --> 03:32:17.559
how thin they are compared to the rest of your legs,

1191
03:32:17.719 --> 03:32:31.360
especially your thighs. Yeah, this so strong, so flexible, absolutely

1192
03:32:31.680 --> 03:32:43.479
amazing things. Your ankles are truly a gift because of

1193
03:32:43.559 --> 03:32:54.840
what they do for you, supporting all that weight, regardless

1194
03:32:54.879 --> 03:32:58.879
of how what weight you are, Even if you only

1195
03:32:58.920 --> 03:33:03.719
eat eight stone, it's still a lot of weight for

1196
03:33:03.840 --> 03:33:10.959
these little ankles. Now I'm a lot heavier than eight stone,

1197
03:33:12.600 --> 03:33:21.719
double down, get my ankles support my body all the time.

1198
03:33:25.479 --> 03:33:28.479
What they do give off a sigh of relief when

1199
03:33:28.520 --> 03:33:37.840
I sit down. That's my whole legs though my feet

1200
03:33:39.079 --> 03:34:04.559
feet or so go. My toes clap so happy. Your

1201
03:34:04.719 --> 03:34:14.040
legs really are amazing. And I know that talking about

1202
03:34:14.559 --> 03:34:20.399
talking about your legs is probably possibly among the most

1203
03:34:21.319 --> 03:34:28.840
most boring things I've ever heard anyone say. Possibly you're

1204
03:34:28.959 --> 03:34:35.799
boring or not. Everything I said is true. Your legs

1205
03:34:36.440 --> 03:34:56.479
are amazing. Your legs deserve not just respect, they deserve

1206
03:34:56.559 --> 03:35:09.000
to relax deeply. They deserve to take some time out

1207
03:35:09.559 --> 03:35:38.799
of the day to just let go completely. Legs really

1208
03:35:39.000 --> 03:35:51.799
can relax. And because the legs are so such a

1209
03:35:52.200 --> 03:35:57.719
most you know, very important part of your body. When

1210
03:35:57.760 --> 03:36:01.200
you relax your legs, the rest of your body also

1211
03:36:02.479 --> 03:36:19.959
naturally follows in that journey of comfort. Like I feel

1212
03:36:20.000 --> 03:36:27.959
it in my hips. My hips feel really loose, and

1213
03:36:28.159 --> 03:36:33.079
also my lower back as well. My lower back really

1214
03:36:33.799 --> 03:36:38.399
feels it feels stretched, even though I'm just sitting in

1215
03:36:38.479 --> 03:36:44.559
a chair and there's no stretching as far as I'm

1216
03:36:44.559 --> 03:36:48.040
aware that I'm doing. It's almost as if the muscles

1217
03:36:48.079 --> 03:36:52.120
are just relaxed so much that there is a natural

1218
03:36:52.440 --> 03:37:16.639
stretch as the tension has reduced a lot. And I'm

1219
03:37:16.680 --> 03:37:19.840
now going to count down from ten down to one,

1220
03:37:24.159 --> 03:37:53.559
and you can continue to fill wonderfully relaxed ten nine, eight, seven, six, five,

1221
03:37:58.200 --> 03:38:26.239
four three two one relax. So I'm just going to

1222
03:38:26.360 --> 03:38:31.719
count down from five down to one, and as a countdown,

1223
03:38:33.000 --> 03:38:37.760
if you just focus on the numbers, just the numbers

1224
03:38:39.399 --> 03:38:48.399
counting down, and notice how you feel in this moment

1225
03:38:50.159 --> 03:38:54.559
as you hear the numbers counting down, knowing that those

1226
03:38:54.719 --> 03:39:07.760
numbers counting down represent you feeling calmer, not just in

1227
03:39:07.879 --> 03:39:16.200
your body, but also relax in your mind. Just notice

1228
03:39:16.280 --> 03:39:22.319
how you feel. There's nothing to do, there's nothing to say,

1229
03:39:23.000 --> 03:39:40.040
there's nothing to think about, starting with number five, four,

1230
03:39:49.559 --> 03:40:25.319
three to one. Now, as you notice the gradual letting

1231
03:40:25.440 --> 03:40:33.920
go of the tension in your body, you may also

1232
03:40:34.520 --> 03:40:39.959
begin to notice and be aware of how your mind

1233
03:40:41.079 --> 03:40:49.000
is starting to slow down. This is just a natural

1234
03:40:49.840 --> 03:40:57.760
thing that happens. It's not really a special procedure. It's

1235
03:40:57.879 --> 03:41:03.200
just natural. Because it's your body relaxes, your mind also

1236
03:41:03.920 --> 03:41:08.799
starts to relax. And the more your mind relaxes, the

1237
03:41:08.920 --> 03:41:14.360
more your body relaxes. It's just a continuous circle of relaxation,

1238
03:41:20.399 --> 03:41:28.920
and there's that calmness that comes from relative quietness. You know,

1239
03:41:29.079 --> 03:41:34.680
even even if there's background sounds either your side online

1240
03:41:36.520 --> 03:41:42.319
is still going to be quite calm. You know, you

1241
03:41:42.399 --> 03:41:47.040
haven't got the television on, there's no music in the

1242
03:41:47.120 --> 03:41:50.360
background unless you're listening to the recording. With music, of course,

1243
03:41:55.200 --> 03:41:57.360
you're very likely not going to be sitting in a

1244
03:41:57.479 --> 03:42:02.319
room with other people. Of course might be, but generally

1245
03:42:02.520 --> 03:42:05.639
it's more ideal if you can do this on your own,

1246
03:42:07.360 --> 03:42:17.399
so no distractions, and when you stop thinking about stuff,

1247
03:42:24.000 --> 03:42:34.280
relaxation automatically rises. The sense of comfort starts to grow,

1248
03:42:38.799 --> 03:42:45.479
and without trying to build it up into something fantastical

1249
03:42:45.879 --> 03:42:57.600
or something magical, this is just a natural process, something

1250
03:42:57.760 --> 03:43:07.920
that's easy to accomplish. In fact, it's almost you know,

1251
03:43:08.040 --> 03:43:14.920
the sense of relaxing completely happens really when you put

1252
03:43:15.079 --> 03:43:18.959
no effort into it. It's not something that you can

1253
03:43:19.040 --> 03:43:30.680
really force. It's something that happens naturally. And part of

1254
03:43:31.120 --> 03:43:41.319
the process of this recording and others is simply two

1255
03:43:42.920 --> 03:43:50.280
allow you to take advantage of this space.

1256
03:43:52.520 --> 03:44:01.239
This time, just let go.

1257
03:44:04.360 --> 03:44:12.559
To just be here, to be in tune with how

1258
03:44:12.680 --> 03:44:26.040
you feel, yet with the intention of wanting to relax

1259
03:44:26.200 --> 03:44:37.520
deeply and maybe even to fall asleep, depending on what

1260
03:44:37.719 --> 03:44:43.840
it is that you wish for yourself in this moment.

1261
03:44:50.840 --> 03:45:00.000
As we know, relaxing is the majority of the process,

1262
03:45:00.040 --> 03:45:03.799
as of falling asleep. The actual fall and a sleep

1263
03:45:03.879 --> 03:45:10.680
part is the tiny bit at the end. The deeper

1264
03:45:12.000 --> 03:45:34.239
relaxed you become, the easier you find yourself drifting. But

1265
03:45:34.399 --> 03:45:40.959
you can also if you choose, stay focused on my

1266
03:45:41.200 --> 03:46:10.079
voice and really enjoy the process, gradually relaxing each muscle

1267
03:46:14.719 --> 03:46:41.600
in your body effortlessly and just observing the sensation of

1268
03:46:41.879 --> 03:46:57.440
letting go completely. This time, I'm going to count from

1269
03:46:57.719 --> 03:47:07.879
six down to one, and you can notice your mind

1270
03:47:10.479 --> 03:47:23.920
calming down more with each number that you hear me say, naturally,

1271
03:47:24.959 --> 03:48:59.479
feeling calm and slow and be peaceful sex five four, three,

1272
03:49:37.520 --> 03:50:34.360
two one, being aware of how your mind to slowe

1273
03:50:36.440 --> 03:51:02.920
write down, sinking deeply into relaxation. And as you focus

1274
03:51:03.040 --> 03:51:03.559
on your.

1275
03:51:03.559 --> 03:51:04.239
Mind, you.

1276
03:51:07.760 --> 03:51:17.000
May notice that there are some thoughts still there, maybe

1277
03:51:17.159 --> 03:51:26.959
some stubborn thoughts that for some reason perhaps need your attention.

1278
03:51:33.840 --> 03:51:35.239
That's what you can do is.

1279
03:51:40.760 --> 03:51:53.239
Send love to those thoughts, sprinkle those thoughts with love,

1280
03:51:55.000 --> 03:51:59.239
my little petals from a flower. Just sprinkle it over them,

1281
03:52:00.680 --> 03:52:07.799
petals feel good love towards those thoughts. To let those

1282
03:52:08.040 --> 03:52:15.479
thoughts murder. You're not abandon the number. You just need them.

1283
03:52:16.719 --> 03:52:27.760
You require them to just calm down, slow down, quiet

1284
03:52:28.159 --> 03:52:44.120
down for now, so as you focus on those remaining thoughts.

1285
03:52:45.360 --> 03:52:49.440
As we count down this time from seven down to one.

1286
03:52:51.000 --> 03:52:59.559
With each number, just imagine sprinkling those flower petals of

1287
03:52:59.680 --> 03:53:17.319
a love of kindness gratitude over those thoughts, which will

1288
03:53:17.360 --> 03:53:27.360
allow them to just melt away and relax deeply. With

1289
03:53:27.520 --> 03:53:41.719
every number, those thoughts will become more and more relaxed.

1290
03:53:47.360 --> 03:55:10.280
Starting with number seven, six, five, four, three.

1291
03:56:01.559 --> 03:56:01.799
One.

1292
03:56:18.680 --> 03:56:36.120
Lets you now notice how relaxed you're feeling in your body.

1293
03:56:44.520 --> 03:56:57.719
We're going to focus on your hands, because the more

1294
03:56:57.840 --> 03:57:04.879
relaxed your hands are, the more relax your body and

1295
03:57:05.159 --> 03:57:26.719
mind are. There's you focus on your hands and your fingers.

1296
03:57:32.280 --> 03:57:37.000
There's nothing needed to be done. There's no clinching of

1297
03:57:37.319 --> 03:57:41.639
fists or dents in the fingers or anything like that.

1298
03:57:49.079 --> 03:58:03.319
It's just noticing and focusing on your hands, noticing how

1299
03:58:03.440 --> 03:58:28.120
they feel. Because the more relaxed your hands feel, the

1300
03:58:28.399 --> 03:58:37.280
calmer your mind feels, and the more the comforts you

1301
03:58:37.479 --> 03:59:09.280
feel throughout your body. JE may have already noticed your

1302
03:59:09.639 --> 03:59:41.040
mind is starting to drift him just on your hands

1303
03:59:42.239 --> 04:00:00.200
and fingers, allowing them cheat experience how real deepening of

1304
04:00:00.399 --> 04:00:15.520
that relaxation in your hands and fingers, more and more

1305
04:00:15.680 --> 04:00:39.520
relaxed with each number from eight down to one. You

1306
04:00:39.639 --> 04:00:50.840
can almost feel that healing and relaxing energy spreading into

1307
04:00:50.959 --> 04:01:14.040
your hands and fingers, becoming relaxing with each number you hear,

1308
04:01:18.040 --> 04:01:38.840
going down eight down to one, drifting drifting again starting

1309
04:01:39.159 --> 04:05:40.879
with number eight, seven f three, just being here now,

1310
04:05:44.600 --> 04:05:50.639
nothing to think about, nothing to do, nothing to say,

1311
04:05:54.799 --> 04:06:05.879
and everything just feels calm. And this is your natural

1312
04:06:06.079 --> 04:06:13.959
state of being. This is how you just normally feel

1313
04:06:14.760 --> 04:06:22.000
when you take away all of that other stuff that

1314
04:06:22.159 --> 04:06:26.639
we add, you know, I think like stress and worry

1315
04:06:26.760 --> 04:06:42.479
in and overthinking, anxiety, tension, just generally thinking about stuff.

1316
04:06:44.680 --> 04:06:48.639
You take that away, which is what we do. What

1317
04:06:48.760 --> 04:07:02.799
we're doing now, you're left with a real sense of peacefulness,

1318
04:07:06.360 --> 04:07:14.760
which comes to you very quickly because ultimately it's just

1319
04:07:15.959 --> 04:07:28.319
a feeling of feeling and comfort. It's almost as if

1320
04:07:28.360 --> 04:07:32.719
you've gone inside yourself and you've found a special place

1321
04:07:34.120 --> 04:07:46.559
where everything is peaceful, a place where you can film

1322
04:07:47.760 --> 04:07:57.159
relaxed and you're natural sense of comfort, a place where

1323
04:07:57.239 --> 04:08:06.799
you can be here, where you can accept yourself and

1324
04:08:06.959 --> 04:08:11.799
who you are, in the place where you're not trying

1325
04:08:11.879 --> 04:08:22.239
to please anybody else, in the place where you can

1326
04:08:23.959 --> 04:08:32.719
actually not just love yourself, but in some ways more importantly,

1327
04:08:33.319 --> 04:08:50.399
you can like yourself, appreciate who you are, a sense

1328
04:08:50.520 --> 04:09:04.200
of gratitude. He's in the air way around you. That's

1329
04:09:04.280 --> 04:09:12.639
also a place where you can actually feel the healing

1330
04:09:13.200 --> 04:09:28.079
energy soaking into your body. Healing energy soaking into your body.

1331
04:09:33.200 --> 04:09:42.600
That healing energy spreads through your veins, traveling to each

1332
04:09:44.079 --> 04:09:54.920
every single part of your body, and you start to

1333
04:09:55.040 --> 04:10:02.600
realize that actually that healing energy, it's not just entered

1334
04:10:02.680 --> 04:10:14.159
into your brain, it's become part of your brain and

1335
04:10:14.319 --> 04:10:20.799
the spinal fluid who is now mixed with healing energy,

1336
04:10:26.040 --> 04:10:32.280
not just allowing you to feel so much more relaxed

1337
04:10:34.360 --> 04:10:46.360
and healthy in this moment, but also you start to

1338
04:10:46.520 --> 04:10:57.319
realize that actually what's happening now without healing relaxing energy

1339
04:10:58.280 --> 04:11:10.719
spreading through your is actually changing your life. It's actually

1340
04:11:12.040 --> 04:11:15.840
changing the way you're going to feel, not just now,

1341
04:11:17.680 --> 04:11:24.479
but tomorrow and the next day. As your health improves,

1342
04:11:28.079 --> 04:11:35.399
not just your physical health but your mental health. Things

1343
04:11:35.799 --> 04:11:41.040
that used to bother you in the past, for some reason,

1344
04:11:42.239 --> 04:11:49.799
no longer have the effect that they used to because

1345
04:11:49.920 --> 04:12:01.559
something has changed deep within you. Maybe things that used

1346
04:12:01.639 --> 04:12:12.079
to cause you to feel anger no longer have that

1347
04:12:13.000 --> 04:12:20.959
power to control you the way they seem to be

1348
04:12:21.079 --> 04:12:30.159
able to before. As you realize that you're the one

1349
04:12:32.200 --> 04:12:43.959
who decides what affects you, you're the one who decides

1350
04:12:46.760 --> 04:12:59.840
to feel relaxed and calm when you choose to enjoy noticing,

1351
04:13:01.040 --> 04:13:15.639
these natural developments of healing continue to grow and improve

1352
04:13:16.040 --> 04:13:27.040
your life day by day, including of course, your ability

1353
04:13:29.120 --> 04:13:44.239
to relax so much easier than sleeping. It's the most

1354
04:13:44.479 --> 04:13:55.479
natural thing in the world to you, because falling asleep

1355
04:13:55.680 --> 04:14:01.959
is something that you've done so many times.

1356
04:14:03.319 --> 04:14:08.959
In your life, and you know that you were born,

1357
04:14:10.479 --> 04:14:11.120
as we all.

1358
04:14:11.120 --> 04:14:21.520
Were, with the ability to fall asleep naturally. We were

1359
04:14:21.719 --> 04:14:33.840
born with that ability to just drift off into a deep,

1360
04:14:35.120 --> 04:14:46.920
healing sleep. Even when we're kids, sometimes will fall asleep

1361
04:14:46.959 --> 04:14:50.920
and we don't even want to try to think of

1362
04:14:51.120 --> 04:14:55.479
stay awake. Maybe it's a birthday in the morning, or

1363
04:14:55.559 --> 04:14:59.719
it's Christmas, or holiday or something we look forward to.

1364
04:15:00.319 --> 04:15:04.399
We don't want to go to sleep, but the more

1365
04:15:04.959 --> 04:15:09.840
we want to stay awake, the more we just start

1366
04:15:09.959 --> 04:15:18.680
to drift. And the more you fights drifting we try

1367
04:15:18.760 --> 04:15:24.600
to stop yourself and drifting asleep, the deeper and stronger

1368
04:15:24.719 --> 04:15:35.920
that drifting becomes. Because we're born not just with the

1369
04:15:36.200 --> 04:15:45.559
need to relax deeply and to naturally fall asleep, but

1370
04:15:45.680 --> 04:16:00.159
it's our birthright, it's part of our DNA, and sometimes

1371
04:16:00.200 --> 04:16:05.520
as we get older in life, perhaps at times we

1372
04:16:05.879 --> 04:16:22.040
have forgotten relaxing completely. It's not only a wonderfully pleasant experience,

1373
04:16:27.799 --> 04:16:45.799
it's also really easy. It's very very easy to let go,

1374
04:16:47.840 --> 04:16:57.479
because that's all it is is just deciding to let go.

1375
04:17:02.680 --> 04:17:08.680
And when you press the play button on my recordings,

1376
04:17:10.520 --> 04:17:21.719
you have given permission for my voice to relation. When

1377
04:17:21.760 --> 04:17:25.840
you press that play button, you have given me permission

1378
04:17:27.040 --> 04:17:40.760
for my words to effect. You're in a positive, only

1379
04:17:41.280 --> 04:18:00.760
a positive way, opening up your mind to useful and

1380
04:18:02.399 --> 04:18:20.040
healing suggestions that can have such an amazing effect on

1381
04:18:20.280 --> 04:18:32.319
how you feel right now, as well as those changes

1382
04:18:32.639 --> 04:18:42.760
that continue long after the recording ends, those changes within

1383
04:18:42.959 --> 04:18:56.280
you that continue to flourish and grow, transforming your life

1384
04:18:58.559 --> 04:19:10.600
in pause, fative, beautiful way allowing you to move forward

1385
04:19:11.040 --> 04:19:17.760
in your life in the direction that you choose for yourself.

1386
04:19:27.079 --> 04:19:38.840
This feeling, this feeling that you can experience a safety, comfort, calmness.

1387
04:19:46.639 --> 04:20:00.600
This feels so nice. It's such a healthy place to be,

1388
04:20:08.520 --> 04:20:22.280
and that positivity grows within you each and every day.

1389
04:20:25.360 --> 04:20:35.120
Moving forward, you're going to find that you're more relaxed

1390
04:20:37.479 --> 04:20:49.840
physically and in your mind is more relaxed. And it's

1391
04:20:49.920 --> 04:20:55.440
not that you're thinking slower. It's just that your mind

1392
04:20:55.520 --> 04:21:07.120
will be less clogged up with un necessary negativity because

1393
04:21:07.239 --> 04:21:16.920
from now on, your mind rejects negativity. From now on,

1394
04:21:17.639 --> 04:21:28.399
you're going to start noticing when negativity arises, and you

1395
04:21:28.520 --> 04:21:42.280
can just say stop, stop and the negativity will turn

1396
04:21:42.440 --> 04:21:59.559
around and leave you alone. Stop and that negativity.

1397
04:22:01.879 --> 04:22:02.799
Would disappear.

1398
04:22:10.920 --> 04:22:17.440
And as you notice that you feel way more relaxed

1399
04:22:18.840 --> 04:22:34.200
than you probably expected, you can now congratulate yourself because

1400
04:22:34.360 --> 04:22:40.639
you are the person that has done this. You are

1401
04:22:40.760 --> 04:22:45.440
the one that has opened your mind up to the

1402
04:22:45.600 --> 04:22:53.639
simple facts that you can feel more relaxed in your

1403
04:22:53.719 --> 04:23:03.799
body and in your mind. You've opened your mind up

1404
04:23:04.040 --> 04:23:13.000
to the birthright of being able to just fall asleep easily,

1405
04:23:14.040 --> 04:23:28.040
when you choose, and that's a nice feeling. Don't you

1406
04:23:28.159 --> 04:23:39.760
think it feels nice? Doesn't it? To feel calm full?

1407
04:23:39.799 --> 04:23:44.399
The healing energy is spreading through your body, in your

1408
04:23:44.520 --> 04:24:02.120
mind to spend time a special place where can no

1409
04:24:02.319 --> 04:24:15.879
longer enter. Negativity is banned, it's barred, it's not allowed entry.

1410
04:24:18.639 --> 04:24:22.719
Doesn't it doesn't. This doesn't deserve to be here, doesn't

1411
04:24:22.920 --> 04:24:41.600
belong here. Negativity has no place in your life, which

1412
04:24:41.760 --> 04:24:56.479
makes room for more comfort, more healing, more relaxation, more peace.

1413
04:25:13.399 --> 04:25:14.920
It feels nice, doesn't it?

1414
04:25:16.760 --> 04:25:20.920
Just let go.

1415
04:25:22.879 --> 04:25:42.760
With everything. I'm gonna count down now from twenty down

1416
04:25:42.840 --> 04:25:52.280
to one. You can continue to relax, if you juosh,

1417
04:25:52.719 --> 04:26:06.200
you can drift to sleep. With every number you hear

1418
04:26:06.360 --> 04:26:17.920
me say, you can fill twice as relaxed. Or if

1419
04:26:17.959 --> 04:26:22.280
you choose, you can fill twice sleeping.

1420
04:26:28.719 --> 04:26:28.920
Now.

1421
04:26:34.319 --> 04:28:00.600
Twenty nineteen eighteen seven, team sixteen fifteen four, team thirteen twelve, eleven, ten,

1422
04:28:08.440 --> 04:29:27.360
nine eight seven six five. This is your time to

1423
04:29:27.639 --> 04:29:42.120
just take a break, your time to relax, to allow

1424
04:29:42.280 --> 04:29:54.719
your mind to slow down, to give yourself a permission

1425
04:29:59.440 --> 04:30:12.799
to take give a break from everything, endure. The only

1426
04:30:13.040 --> 04:30:19.879
person that can make that decision. You're the only person

1427
04:30:20.040 --> 04:30:36.200
that can actually tell your mind just relax, to just

1428
04:30:39.920 --> 04:30:52.799
take some time off so that you can focus on

1429
04:30:52.920 --> 04:31:00.280
your body, getting in touch with how you feel physical okay,

1430
04:31:09.079 --> 04:31:15.479
And in the process of this body scan, where you

1431
04:31:16.280 --> 04:31:26.719
focus on different parts of your body, those parts that

1432
04:31:26.840 --> 04:31:35.120
you focus on and observe, even though you're not purposely

1433
04:31:36.319 --> 04:31:44.319
requesting for those parts of your body to relax, it's

1434
04:31:44.479 --> 04:31:50.719
kind of expected. You expect when you listen to my

1435
04:31:50.879 --> 04:32:03.799
voice to feel more relaxed naturally, because when you're listening

1436
04:32:03.920 --> 04:32:18.639
to me, your attention is focused on my words, and

1437
04:32:18.760 --> 04:32:30.120
as my words guide you to focus on those parts

1438
04:32:30.280 --> 04:32:48.559
of your body, your focus increases, which actually calms your mind.

1439
04:32:56.479 --> 04:33:15.639
And when your mind calms down, your body relaxes. And

1440
04:33:15.840 --> 04:33:38.520
when your body calms down, your mind relaxes. And even

1441
04:33:38.680 --> 04:33:45.720
though we've not really started to focus on your body,

1442
04:33:48.720 --> 04:33:59.759
you can already feel that healing energy spreading through your body,

1443
04:34:04.639 --> 04:34:18.959
pushing out stress and tension, healing all the parts of

1444
04:34:19.040 --> 04:34:28.799
your body, including your skin, your bones, your blood, all

1445
04:34:28.880 --> 04:34:33.439
of your workings inside your body, all of the muscles,

1446
04:34:34.799 --> 04:34:41.919
all of the fat, all of everything, every hair on

1447
04:34:42.080 --> 04:34:55.479
your body is filled with that healing energy. And when

1448
04:34:55.560 --> 04:35:11.639
your brain it fills with that hearing energy, the feeling

1449
04:35:11.799 --> 04:35:36.159
of comfort, relaxation increases, deeply, increases in a way that

1450
04:35:39.560 --> 04:35:56.400
in your mind starts to fill perhaps drowsy because it's

1451
04:35:56.520 --> 04:36:15.720
not needed, and it may start to drift if that's

1452
04:36:15.919 --> 04:36:24.119
what's needed. So if you're listening to this and what

1453
04:36:24.319 --> 04:36:27.720
you need is deep relaxation, that's.

1454
04:36:27.560 --> 04:36:28.119
What you get.

1455
04:36:30.360 --> 04:36:31.799
If what you need is.

1456
04:36:33.479 --> 04:36:40.479
To fall asleep naturally and easily, that your mind drifts,

1457
04:36:43.000 --> 04:36:56.759
that's also But what happened because by pressing that play

1458
04:36:56.880 --> 04:37:02.279
button on the podcast and listen then to make give

1459
04:37:02.560 --> 04:37:15.279
permission of your body and your mind. In fact, you

1460
04:37:15.439 --> 04:37:19.880
give the command to your body and your mind to

1461
04:37:20.080 --> 04:37:32.759
relax deeply and to drift off to sleep, if that's

1462
04:37:33.119 --> 04:37:35.000
what you want.

1463
04:37:38.200 --> 04:37:46.479
Or need them.

1464
04:37:46.560 --> 04:37:51.959
As I focus on the different parts of your body,

1465
04:37:56.919 --> 04:38:06.040
you may start to drift. And then you come back

1466
04:38:06.119 --> 04:38:11.319
again and you hear me talkin and I'm focusing on

1467
04:38:11.439 --> 04:38:23.840
a different part of your body, you may find yourself drifting,

1468
04:38:26.599 --> 04:38:34.400
Ben and realize you're drifting. Until you stop drifting. You're

1469
04:38:34.439 --> 04:38:41.720
alert again to my voice focusing on a different part

1470
04:38:41.880 --> 04:38:51.919
of your body, starts to relaxee he DEEPA because I'm drifting,

1471
04:38:53.520 --> 04:39:05.919
it's basically here already in the sleep zone. And the

1472
04:39:06.080 --> 04:39:12.080
more you drift, the longer you drift, the longer you drift.

1473
04:39:15.200 --> 04:39:27.279
Eventually that drifting continues into sleep, and that's the last

1474
04:39:27.439 --> 04:39:36.680
you remember until you wake up in your own time,

1475
04:39:38.000 --> 04:39:46.840
when you experience the right amount of sleep. Fear, because

1476
04:39:46.880 --> 04:39:51.759
when you do and if you do fall asleep, it's

1477
04:39:54.400 --> 04:39:56.479
extremely pleasant.

1478
04:40:03.360 --> 04:40:04.360
So deep.

1479
04:40:08.439 --> 04:40:26.759
Sleep, I feel so nice to relaces your own body

1480
04:40:27.000 --> 04:40:40.240
in mind. You feel that he image is spreading through it, relaxing.

1481
04:40:40.520 --> 04:40:48.680
Use so deeply, relax.

1482
04:40:51.319 --> 04:40:52.400
So deeply.

1483
04:41:02.000 --> 04:41:26.759
Start to focus on your eyes down to Joe, down

1484
04:41:27.439 --> 04:42:31.720
till back, your shoulders, oh, fas, your chest, stuous spine,

1485
04:42:39.000 --> 04:43:36.080
your names, your ex faint yourse, spreading grimeside your body,

1486
04:43:38.000 --> 04:43:54.200
feeling you up. Now let's focus again parts of your body, kay,

1487
04:43:54.919 --> 04:44:04.759
focusing this time on your forehead. Now on your mouth,

1488
04:44:05.959 --> 04:44:26.279
your lips, your tongue, a whole of your mouth. Focusing

1489
04:44:27.680 --> 04:44:28.520
on your fingers.

1490
04:44:33.919 --> 04:44:35.159
Maybe you could.

1491
04:44:36.560 --> 04:44:40.439
Move your fingers a little bits. You can focus on

1492
04:44:40.680 --> 04:44:55.159
each one individually, both hands, and even though it should

1493
04:44:55.200 --> 04:45:00.720
focus on both of your hands, now I seemed to

1494
04:45:01.000 --> 04:45:09.479
just melt into one. Maybe is your right hand start

1495
04:45:10.759 --> 04:45:16.159
left hand and no worst as.

1496
04:45:16.040 --> 04:45:27.040
If just mixed together. Now, focusing on your.

1497
04:45:27.000 --> 04:45:55.439
Knees, just noticing how your knees help, now, focusing when

1498
04:45:55.479 --> 04:46:40.799
your elbows, focusing fears just absurd faith, a fews to say,

1499
04:46:42.240 --> 04:47:54.319
I'm sad, a change obside, echous. It's a good of sensations.

1500
04:47:54.799 --> 04:49:02.759
Across you toose.

1501
04:49:05.919 --> 04:49:27.520
Be your fate, be well. Your toys feel right now?

1502
04:49:58.599 --> 04:50:24.840
Nine you sn how are you insire? Body feels noticing

1503
04:50:32.080 --> 04:51:18.240
your mind feels now, lett him go, letting go, Let's

1504
04:51:19.400 --> 04:51:58.639
go everything, letting go, letting go, let's thing go, everything

1505
04:52:07.279 --> 04:52:07.799
you see.

1506
04:52:14.040 --> 04:52:14.479
I'm going to.

1507
04:52:14.520 --> 04:52:18.319
Start now, and I'd like you just, first of all,

1508
04:52:18.520 --> 04:52:24.720
just to see yourself lying down on that message table,

1509
04:52:26.520 --> 04:52:30.880
lying on your front. Your head is supported, your arms

1510
04:52:31.200 --> 04:52:40.360
are supported, and you feel comfortable and breathing is really easy,

1511
04:52:42.599 --> 04:52:49.200
and you feel you feel confident in how you look

1512
04:52:49.279 --> 04:52:52.840
as well. So there's none of that issue of body

1513
04:52:53.000 --> 04:53:01.720
problems or shyness because I'm a professional and this is

1514
04:53:02.360 --> 04:53:07.520
a therapy session, so none of that stuff matters whatsoever.

1515
04:53:11.400 --> 04:53:17.880
This is about you. This is about how you feel

1516
04:53:18.520 --> 04:53:25.319
and how you can enjoy that sense of comfort and

1517
04:53:25.439 --> 04:53:32.720
relaxation that comes from letting go and allowing my hands

1518
04:53:33.560 --> 04:53:41.080
and my fingers to relax you by a messaging your body.

1519
04:53:46.200 --> 04:53:48.400
So I want to start off just by placing my

1520
04:53:48.599 --> 04:53:55.439
hands on the back of your head, just gently, just

1521
04:53:55.720 --> 04:54:00.400
you can feel what my hands feel like really on you.

1522
04:54:04.840 --> 04:54:07.200
So you can maybe feel the warmth of my hands

1523
04:54:07.279 --> 04:54:12.720
on the back of your head. With my hands to

1524
04:54:12.759 --> 04:54:16.759
the side of your head, not pressing, but just holding

1525
04:54:16.959 --> 04:54:22.959
there very gently, maybe over your ears, and a little

1526
04:54:23.000 --> 04:54:27.759
bit on your face, so you can feel my hands

1527
04:54:29.840 --> 04:54:42.880
so you can become accustomed to them. And now put

1528
04:54:42.959 --> 04:54:45.360
my hands on the back of your head again and

1529
04:54:45.560 --> 04:54:52.080
gently let them slide down on to the back of

1530
04:54:52.159 --> 04:55:09.680
your neck. You can feel my hands gently stroking the

1531
04:55:09.759 --> 04:55:16.279
back of your neck to start with, just so you

1532
04:55:16.360 --> 04:55:20.720
can get used to the feeling of my hands on

1533
04:55:20.880 --> 04:55:29.799
your skin, get accustomed to realize that you're safe and

1534
04:55:29.799 --> 04:55:38.599
it's all good, it's all fine. And I'm going to

1535
04:55:38.639 --> 04:55:42.919
start gently messaging the muscles in the back of your

1536
04:55:43.000 --> 04:55:59.279
neck with both hands. And this is a very trusting

1537
04:56:01.520 --> 04:56:07.040
situation really because our necks is so fragile and to

1538
04:56:07.159 --> 04:56:11.279
have someone have their hands around your neck in that

1539
04:56:11.439 --> 04:56:16.720
way can sometimes be problematic for people, which is why

1540
04:56:16.880 --> 04:56:21.520
massages are quite good because it allows you to relax

1541
04:56:22.919 --> 04:56:36.000
and to get in touch with trust, to feel peaceful

1542
04:56:36.639 --> 04:56:48.200
and calm. There's a massage the sides of your neck,

1543
04:56:48.959 --> 04:56:57.759
gently moving from the bottom of your neck. It would

1544
04:56:57.759 --> 04:57:00.319
be sort of near where your shoulders start, I guess,

1545
04:57:01.200 --> 04:57:07.639
all the way up to your jaw, your ears, kind

1546
04:57:07.680 --> 04:57:13.400
of area that side of your neck. Of course, it's

1547
04:57:13.439 --> 04:57:28.799
a lot longer than the front of your neck and

1548
04:57:29.040 --> 04:57:36.400
message in the back of your neck, especially that area

1549
04:57:36.639 --> 04:57:45.520
where perhaps we hold tension and as that area's message,

1550
04:57:45.880 --> 04:57:49.959
you can actually feel a sense of release in the

1551
04:57:50.040 --> 04:57:57.919
back of your neck and maybe you can breathe it

1552
04:57:58.040 --> 04:58:03.959
out as well. Notice how it feels. Notice how you feel.

1553
04:58:13.840 --> 04:58:17.479
They're moving down to that area between your neck and

1554
04:58:17.560 --> 04:58:27.680
your shoulders, that muscle area, starting to message that area

1555
04:58:27.759 --> 04:58:32.080
on both sides. I mean, this would be the area

1556
04:58:32.200 --> 04:58:34.759
that a lot of people would message if they were

1557
04:58:34.840 --> 04:58:39.759
going to give you like a shoulder message. Even that's

1558
04:58:40.159 --> 04:58:43.560
not technically the shoulders, but it's all the muscles that

1559
04:58:43.759 --> 04:58:50.119
lead to the shoulders from the neck and again that

1560
04:58:50.240 --> 04:58:57.200
can hold tension and stress. And when massaged sometimes a

1561
04:58:57.319 --> 04:59:04.599
nice deep message is useful, and you decide how deep

1562
04:59:05.279 --> 04:59:22.479
that message is and just allow my knuckles just to

1563
04:59:22.639 --> 04:59:27.159
dig in to get to those muscles, and to really

1564
04:59:30.639 --> 04:59:37.479
relaxed and all the time and being firm yet gentle

1565
04:59:38.919 --> 04:59:56.639
with you and just stroking down the area to your

1566
04:59:56.759 --> 05:00:08.520
actual shoulders, moving to the muscles of your shoulders, and

1567
05:00:08.720 --> 05:00:13.439
maybe initially just pulling up the shoulders a little bit

1568
05:00:13.599 --> 05:00:16.880
off the table, just to give you a little bit

1569
05:00:16.919 --> 05:00:27.279
of a stretch, but very gently. And you've got the

1570
05:00:27.400 --> 05:00:31.119
muscles at the front of your shoulders, the sides and

1571
05:00:31.200 --> 05:00:42.040
the back. Again, this is a part that can really

1572
05:00:43.639 --> 05:00:47.080
take quite a bit of pressure, quite a bit of

1573
05:00:50.880 --> 05:00:57.840
needing if if you wish to really release the tension,

1574
05:01:00.119 --> 05:01:06.119
really get into those muscles and you can let your

1575
05:01:06.240 --> 05:01:12.680
fingers in there. They can feel really nice. Sometimes it's

1576
05:01:12.759 --> 05:01:23.479
just being stroked gently or being messaged quite strongly, can

1577
05:01:23.560 --> 05:01:33.360
all be beneficial to the renversation with the muscles in

1578
05:01:33.479 --> 05:01:53.159
your shoulders. Now you move down your arms. Were doing

1579
05:01:53.279 --> 05:01:57.040
one arm at a time, starting with your right arm.

1580
05:02:03.599 --> 05:02:07.240
What I'll do is I just lift your arm up,

1581
05:02:08.159 --> 05:02:13.240
just hold it to the side of you, that word

1582
05:02:13.400 --> 05:02:19.799
still be attached, and I just message the tops of

1583
05:02:19.919 --> 05:02:36.159
your arms all the way down to your forearms into

1584
05:02:36.200 --> 05:02:50.479
your wrists, gently messaging.

1585
05:02:55.639 --> 05:02:56.240
That part.

1586
05:02:58.880 --> 05:03:02.560
The softer part, which is the underpart of the arm,

1587
05:03:05.639 --> 05:03:09.360
which leads to the crease in your elbow. The inside.

1588
05:03:10.799 --> 05:03:25.119
It's much more sensitive skin. Sometimes just having that stroked,

1589
05:03:28.240 --> 05:03:43.479
can I feel really nice, pleasurable and relaxing. Now moving

1590
05:03:43.639 --> 05:03:57.240
down to your right hand, just holding your hand in

1591
05:03:57.439 --> 05:04:07.240
both of my hands, just pressing gently on the back

1592
05:04:07.319 --> 05:04:18.319
of your hand, stretching your fingers ever so lightly, at

1593
05:04:18.360 --> 05:04:33.159
the same time pressing down and massaging each finger, and

1594
05:04:33.279 --> 05:04:43.880
then starting to massage the palms of their hand. Just

1595
05:04:44.119 --> 05:04:55.279
turning the hand gently, stretching it gently, and actually having

1596
05:04:55.360 --> 05:05:03.759
your hand held can really be emotional experience sometimes, even

1597
05:05:03.840 --> 05:05:09.080
if it is a stranger, someone you don't know very well,

1598
05:05:10.080 --> 05:05:17.200
like a massage person or a therapist. Maybe because it's intimate,

1599
05:05:24.919 --> 05:05:37.720
you can feel nice, you can feel safe. And as

1600
05:05:37.759 --> 05:05:40.759
I put that right arm back down where it was,

1601
05:05:46.479 --> 05:05:53.319
they did the same with your left arm, exactly the same,

1602
05:05:58.040 --> 05:06:02.720
massage in the muscles in your arm all the way

1603
05:06:02.840 --> 05:06:11.000
down to your wrist, stroking the inside of your arm,

1604
05:06:16.560 --> 05:06:30.000
just being gentle or as firm as you require, and

1605
05:06:30.119 --> 05:06:46.560
then massaging your left hand, stretching the fingers, gently, massaging

1606
05:06:46.799 --> 05:07:06.520
the palm of your left hand. You feel so so relaxing,

1607
05:07:14.200 --> 05:07:31.959
so comforting, and I'll just rest your left arm back down.

1608
05:07:39.560 --> 05:07:46.159
Start to message your back, the biggest part of your body,

1609
05:07:51.240 --> 05:07:57.720
starting at the top, starting again where you would have

1610
05:07:57.919 --> 05:08:01.119
been the area at the top, put in between your

1611
05:08:01.200 --> 05:08:08.080
shoulders near your neck. Going back and massage in the

1612
05:08:08.200 --> 05:08:20.680
area again, this time moving downwards, making it downward. Stroke

1613
05:08:23.680 --> 05:08:30.240
to the middle of your back, working from the outside inwards,

1614
05:08:31.880 --> 05:08:39.520
massage in that your back, but the outsides of your

1615
05:08:39.599 --> 05:08:57.560
back parts where your arms would maybe rest against almost

1616
05:08:59.680 --> 05:09:11.919
the pard that connects your front to your back, and

1617
05:09:12.200 --> 05:09:20.919
just messaging down firmly but gently, as firm as you want,

1618
05:09:24.360 --> 05:09:28.400
moving down, and then moving across a little bed and

1619
05:09:28.520 --> 05:09:34.080
moving all the way down again, be very gentle you

1620
05:09:34.159 --> 05:09:45.279
have firm as you choose. Eventually you get to the spine.

1621
05:09:46.680 --> 05:09:50.360
We can message the muscles and either side of your

1622
05:09:50.439 --> 05:09:54.319
spine from the top of your neck all the way

1623
05:09:54.479 --> 05:10:05.560
down to your lower back. We can do that a

1624
05:10:05.680 --> 05:10:15.560
few times. Sometimes people would use the knuckle or the

1625
05:10:16.119 --> 05:10:20.479
you know, the two fingers and just go either side

1626
05:10:20.520 --> 05:10:25.599
of the spine, almost just push down, go all the

1627
05:10:25.639 --> 05:10:29.759
way down to the bottom of the spine, each time

1628
05:10:31.479 --> 05:10:40.439
releasing tension and opening up the body, stretching your body

1629
05:10:43.200 --> 05:10:47.279
so that you feel more relaxed but at the same

1630
05:10:47.439 --> 05:11:04.240
time rejuvenated. And now I'm going to move to one side,

1631
05:11:05.319 --> 05:11:12.360
to your right side, and from the bottom of your

1632
05:11:12.439 --> 05:11:19.479
ribs to your pelvis, I'm going to message that area

1633
05:11:20.240 --> 05:11:25.240
of your back. I'll stretch over the other side and

1634
05:11:25.360 --> 05:11:30.319
i will pull the muscles gently and massage and push

1635
05:11:31.840 --> 05:11:34.400
from one end that side all the way to my

1636
05:11:34.639 --> 05:11:39.680
side to the middle of fact to where your spine

1637
05:11:39.840 --> 05:11:46.799
is massaging that side of your spine the opposite side

1638
05:11:46.880 --> 05:11:54.720
to where I'm standing. It's almost like kneading bread. There's

1639
05:11:54.799 --> 05:12:01.919
that big area which is firm yet lots there to message.

1640
05:12:07.119 --> 05:12:11.400
Potentially one of the most important places to actually have

1641
05:12:11.959 --> 05:12:19.360
a message because you really feel it. You really feel

1642
05:12:19.560 --> 05:12:24.919
the release and the pleasure of having your lower back massaged.

1643
05:12:28.119 --> 05:12:33.759
It releases so much from your body that's not useful,

1644
05:12:36.959 --> 05:12:42.520
starting a healing process which will continue long after this

1645
05:12:42.759 --> 05:12:54.840
recording is over. The message in this part of your

1646
05:12:54.880 --> 05:13:00.599
body not only feels really good for you, actually fun

1647
05:13:00.720 --> 05:13:05.479
to do because it is, as I said, like kneading bread.

1648
05:13:07.880 --> 05:13:10.360
It's a part that you can really get hold of

1649
05:13:11.919 --> 05:13:25.599
and really massage deeply. If that's your choice. They're not

1650
05:13:25.680 --> 05:13:27.520
going to move over to the other side of your

1651
05:13:27.560 --> 05:13:36.799
body and do the same with the opposite part of

1652
05:13:36.919 --> 05:13:44.080
your lower back. Kneading and messaging from your sides or

1653
05:13:44.279 --> 05:13:51.400
way to the middle of your back where your spine

1654
05:13:51.560 --> 05:14:05.279
is pressing and kneading firm and gentle at the same time.

1655
05:14:07.240 --> 05:14:19.759
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1656
05:14:20.119 --> 05:14:31.759
relaxation or mixed together. Plus there's that feeling from your

1657
05:14:31.840 --> 05:14:36.959
stomach as it's being stretched. Even though you're in your

1658
05:14:37.080 --> 05:14:41.360
stomach now, you can feel it being stretched because that

1659
05:14:41.520 --> 05:14:52.919
whole area is connected to your stomach. Now we're going

1660
05:14:52.959 --> 05:14:57.880
to move or move further up to your top of

1661
05:14:57.959 --> 05:15:02.439
your body, and I'm going to the same this time,

1662
05:15:03.720 --> 05:15:10.520
starting with your upper back. Put my hands forward over

1663
05:15:11.840 --> 05:15:18.040
and massive massage in that area up to your spine,

1664
05:15:19.200 --> 05:15:21.799
from the side of your body up to your spine.

1665
05:15:23.599 --> 05:15:29.720
So some of that message area, that muscle tissue or

1666
05:15:29.759 --> 05:15:33.799
whatever fatty tissue even will be possibly from your chest

1667
05:15:35.639 --> 05:15:39.759
because it's all connected. The chest and the back connect together.

1668
05:15:42.919 --> 05:15:46.159
I'm going to be massaging and just pulling some of

1669
05:15:46.279 --> 05:15:54.240
that skin from your side up and massaging the area

1670
05:15:57.240 --> 05:16:01.360
of your upper back all the way to your spine,

1671
05:16:05.759 --> 05:16:08.000
and then I'll move down a bit and I'll continue

1672
05:16:08.639 --> 05:16:11.360
with the middle of your back, doing exactly the same

1673
05:16:11.479 --> 05:16:29.040
thing as gentle, as deep as you choose. Now, I'll

1674
05:16:29.119 --> 05:16:33.200
move from the other side again and do the exact

1675
05:16:33.439 --> 05:16:37.159
same thing with the top of your back on the

1676
05:16:37.240 --> 05:16:46.759
other side, from pretty much underneath your arm area really

1677
05:16:52.200 --> 05:17:01.720
to your spine, and then continue in that all the

1678
05:17:01.799 --> 05:17:06.759
way down, including your lower your middle of your back.

1679
05:17:20.439 --> 05:17:25.639
I'm gonna go to your thighs, the backs of your thighs,

1680
05:17:28.319 --> 05:17:35.720
and the sides of your thighs, starting with your right leg.

1681
05:17:38.040 --> 05:17:45.439
Massage in the back and the sides of your thighs

1682
05:17:47.880 --> 05:17:54.279
gently and firmly. There's a lot of muscles there. It's

1683
05:17:54.319 --> 05:17:57.599
an area that can be very tense at times and

1684
05:17:57.799 --> 05:18:01.159
maybe needs a little bit more pressure than the rest

1685
05:18:01.200 --> 05:18:09.360
of the body that's up to you. You can gently

1686
05:18:09.520 --> 05:18:16.759
stroke the back of your legs where you know, opposite

1687
05:18:16.880 --> 05:18:22.400
your knee joint or underneath your knee joint, very sensitive,

1688
05:18:22.680 --> 05:18:35.279
gentle area. And then working down to your calf muscles,

1689
05:18:38.200 --> 05:18:44.599
massage in your half muscles thoroughly and deeply, if you choose,

1690
05:18:48.080 --> 05:19:07.279
using both hands fingers, digging deep to your ankles and

1691
05:19:07.400 --> 05:19:13.599
the back of your back of your ankles. Just generally

1692
05:19:13.840 --> 05:19:26.159
message in that area, maybe lifting the leg and stretching

1693
05:19:26.200 --> 05:19:48.799
it a little bit. Moving to the right foot, massage

1694
05:19:48.919 --> 05:19:58.080
in the bottom of your feet and the size of

1695
05:19:58.159 --> 05:20:09.400
your feet, gently but firm enough so they don't tickle,

1696
05:20:14.919 --> 05:20:20.439
and just allow the pleasure that you get from having

1697
05:20:20.520 --> 05:20:29.880
your feet message to just overtake you as I continue

1698
05:20:30.000 --> 05:20:36.560
to message your feet, the bottoms of your feet, the sides,

1699
05:20:39.240 --> 05:20:44.959
your arches, your heel. You can put a lot of

1700
05:20:45.040 --> 05:20:50.880
pressure into your heel and it feels amazing, Yet the

1701
05:20:51.119 --> 05:20:59.200
arches need to be a bit more gentle. Stretching your

1702
05:20:59.319 --> 05:21:06.560
toes a message in the bottoms of your toes with

1703
05:21:06.720 --> 05:21:22.240
my fingers, each one individually, moving her to the left

1704
05:21:22.360 --> 05:21:31.439
leg to do exactly the same thing, starting at the

1705
05:21:31.599 --> 05:21:35.959
top of the thighs, work in the back of the

1706
05:21:36.080 --> 05:21:44.360
thighs and the sides, massaging deeply and gently the whole area,

1707
05:21:48.880 --> 05:21:58.200
working all the way down. And this is an area

1708
05:21:58.319 --> 05:22:06.360
that maybe you could like to spend more time relaxing

1709
05:22:06.520 --> 05:22:13.680
and messaging. Perhaps if you wanted I a bigger future

1710
05:22:15.000 --> 05:22:25.040
recording wants spend more time on one particular area as

1711
05:22:25.080 --> 05:22:37.200
you moved down to your calf muscles. Massage in your

1712
05:22:37.360 --> 05:22:38.759
calf muscles.

1713
05:22:39.759 --> 05:22:40.639
Firmly.

1714
05:22:42.240 --> 05:22:56.159
And gently, moving down your ankle into your feet. Massage

1715
05:22:56.279 --> 05:23:01.840
in the backs of your feet, the bottoms of your feet,

1716
05:23:06.959 --> 05:23:14.000
stretching your toes, and message in each tone individually. And

1717
05:23:14.119 --> 05:23:20.040
the feeling of pleasure and release. The experience when you're

1718
05:23:20.080 --> 05:23:42.240
having your feet messaged feels really good. Now just turn

1719
05:23:42.400 --> 05:23:53.520
over in your mind. Laying on your back, I'm just

1720
05:23:53.599 --> 05:24:06.919
going to start again in your neck area, in your shoulders,

1721
05:24:10.919 --> 05:24:21.360
just to get back in touch with that area and

1722
05:24:21.479 --> 05:24:33.119
lets you move up. I can clean my hands, make

1723
05:24:33.200 --> 05:24:37.159
them more fresh, because now I'm gonna message your face

1724
05:24:38.599 --> 05:24:53.240
simply starting off with your forehead. Your eyes are closed,

1725
05:24:54.599 --> 05:25:00.439
I can just stretch your eyes a little bit, pushing

1726
05:25:00.560 --> 05:25:17.400
up on your eyebrows, just messaging around your scalp, massaging

1727
05:25:17.639 --> 05:25:27.680
down your cheeks, around your ears, into your jaw, ship

1728
05:25:32.840 --> 05:25:51.279
the side of your neck chin, and just moving down

1729
05:25:55.439 --> 05:26:02.919
sul your neck down to your chest, starting by message

1730
05:26:03.000 --> 05:26:09.840
in the very top of your chest where the collar

1731
05:26:09.919 --> 05:26:23.159
bone is. Give a side of the collarbone, and then

1732
05:26:23.360 --> 05:26:35.799
just message in the hole of the chest, moving the

1733
05:26:35.959 --> 05:26:49.560
chest around. Because it's quite a large area. You can

1734
05:26:49.680 --> 05:26:57.159
move from one side to the next, move in my

1735
05:26:57.400 --> 05:27:08.119
hands underneath pretty much where your arms are stretching up,

1736
05:27:10.279 --> 05:27:13.319
stretching some of the muscles of your back in the process,

1737
05:27:18.639 --> 05:27:27.279
moving up over your chest, and they're moving down again.

1738
05:27:40.000 --> 05:27:45.520
They're laying my hands. They're just message gently and slide

1739
05:27:45.799 --> 05:27:52.319
down towards your stomach, starting in the middle of your chest,

1740
05:27:55.759 --> 05:28:02.639
and then gradually my hands moving apart and massaging and

1741
05:28:02.880 --> 05:28:12.360
sliding at the same time, moving down to just below

1742
05:28:12.400 --> 05:28:30.639
your ribcage, moving down and then messaging up again, giving

1743
05:28:30.680 --> 05:28:38.759
your chest all the attention that it needs to feel

1744
05:28:39.040 --> 05:28:51.319
completely relaxed. Remembering that I'm also going to be focusing

1745
05:28:52.159 --> 05:28:57.439
on your sides as well, an area that really doesn't

1746
05:28:57.520 --> 05:29:04.639
get much attention. It feels really good when it's massaged.

1747
05:29:09.560 --> 05:29:13.560
Just stroking my hands down the sides of your body,

1748
05:29:17.360 --> 05:29:20.799
just below your arms, all the way down to your hips.

1749
05:29:30.439 --> 05:29:36.279
Now move into your stomach area. We're going to stand

1750
05:29:36.400 --> 05:29:38.880
on one side of you. Like I did when I

1751
05:29:38.959 --> 05:29:44.360
did your lwer back. I'm gonna do a similar process

1752
05:29:45.360 --> 05:29:56.080
of just stretching the muscles from your side, gently massaging

1753
05:30:00.279 --> 05:30:02.119
from one side to the next.

1754
05:30:04.159 --> 05:30:04.599
Move in.

1755
05:30:07.159 --> 05:30:11.360
The whole area from below your ribs all the way

1756
05:30:11.439 --> 05:30:22.319
down to blow your belly button and then move around

1757
05:30:22.400 --> 05:30:32.279
to the other side of you and repeat that process

1758
05:30:32.599 --> 05:30:45.639
of relaxing deeply, calmly. You feel loose, you feel free.

1759
05:30:48.040 --> 05:30:52.759
And there's something about having your stomach message that's different

1760
05:30:52.799 --> 05:30:59.639
from any other part because we do have a tendency

1761
05:31:00.279 --> 05:31:04.119
of holding a different kind of stress in her stomach

1762
05:31:05.560 --> 05:31:13.400
that we may not be aware of. There's a now

1763
05:31:13.599 --> 05:31:21.799
message your stomach in front of your stomach, making circles

1764
05:31:23.279 --> 05:31:39.159
around your belly, buttomthing going the other way around. There

1765
05:31:39.240 --> 05:31:45.599
a gentleness and a freedom that comes from feeling how

1766
05:31:45.720 --> 05:31:55.840
you're feeling. As I now move down the tops of

1767
05:31:55.919 --> 05:32:02.720
your thighs muscles, mes arging them, and I can do

1768
05:32:02.919 --> 05:32:08.599
this to your legs at the same time, pressing down,

1769
05:32:11.479 --> 05:32:17.599
massaging deeply those muscles in your thighs, the front of

1770
05:32:17.720 --> 05:32:28.680
your thighs, and moving down to your knees, gently massaging

1771
05:32:28.799 --> 05:32:40.040
your knees, sliding down your shins, putting pressure on either

1772
05:32:40.240 --> 05:32:52.360
side of your shin gently softly but firmly, moving down

1773
05:32:52.720 --> 05:33:07.400
to your ankles, stroking the top of your feet, and

1774
05:33:07.599 --> 05:33:13.680
then with each foot in each hand, just gently messaging

1775
05:33:14.520 --> 05:33:22.799
the whole of the foot the top, the bottom, your heel,

1776
05:33:23.279 --> 05:33:31.080
your ankle, your toes, messaging every part of your feet.

1777
05:33:35.799 --> 05:33:40.919
It feels so good just to let go and enjoy

1778
05:33:41.360 --> 05:34:05.400
the process. Enjoy feeling so deeply relaxed. So much comfort

1779
05:34:05.599 --> 05:34:12.560
and so many feelings become just from touching your skin.

1780
05:34:23.279 --> 05:34:29.279
And you can just lie there for as long as

1781
05:34:29.319 --> 05:34:43.400
you choose, enjoying the feeling of deep comfort from being massaged.

1782
05:34:45.400 --> 05:34:45.720
By me.

1783
05:34:52.880 --> 05:35:14.840
Enjoy feeling deeply ra And all we're gonna do is

1784
05:35:18.479 --> 05:35:34.959
blow out some candles. In your mind, there are going

1785
05:35:35.040 --> 05:35:45.439
to be a hundred candles, and you're going to blow

1786
05:35:45.599 --> 05:35:56.000
each one out individually, one by one, starting at one hundred.

1787
05:35:57.080 --> 05:36:04.439
As I count down all the way down to one,

1788
05:36:08.959 --> 05:36:17.880
and each time I say a number, you can imagine

1789
05:36:17.919 --> 05:36:24.319
that candle in front of you, and I'd like you

1790
05:36:24.479 --> 05:36:43.759
to actually physically generally blow that candle out, just so

1791
05:36:43.840 --> 05:36:52.279
it's not big blow, It's just a gentle and that

1792
05:36:52.680 --> 05:37:02.240
candle will extinguish. And then I'll say the next number,

1793
05:37:03.840 --> 05:37:12.840
so we move down. Then you can just plow that

1794
05:37:13.000 --> 05:37:22.959
one out as well. And as we move down the numbers,

1795
05:37:27.520 --> 05:37:36.159
you'll find yourself feeding more and more relaxed. If you

1796
05:37:36.360 --> 05:37:45.479
need to sleep, you'll also find yourself becoming incredibly tired

1797
05:37:46.720 --> 05:37:58.040
and sleepy. In fact, you may struggle to blow out

1798
05:37:58.200 --> 05:38:15.119
all one hundred of these candles as you feel more

1799
05:38:15.200 --> 05:38:42.880
and more deeply relaxed, more and more deeply tired, and

1800
05:38:43.319 --> 05:38:53.040
the fur you go down, the more your mind starts

1801
05:38:53.479 --> 05:39:05.040
to drift. You may find that you stop listening to

1802
05:39:05.240 --> 05:39:17.680
me after a while. And even though there may be

1803
05:39:18.680 --> 05:39:26.680
background sounds where you are, you'll be aware of those

1804
05:39:26.840 --> 05:39:46.279
sounds at the moment he may start just not even

1805
05:39:46.639 --> 05:40:05.439
notice them at all because they're unimportant. Where I am,

1806
05:40:08.080 --> 05:40:12.680
I've got the sounds of the birds, there's all horrors,

1807
05:40:12.840 --> 05:40:20.759
the pigeon who likes to say hello sometimes, and there's

1808
05:40:20.799 --> 05:40:22.759
the old plane that goes by.

1809
05:40:25.639 --> 05:40:26.200
Maybe.

1810
05:40:28.279 --> 05:40:39.200
Traffic and trains in the distance. But none of that

1811
05:40:39.479 --> 05:40:53.599
scene is important whatsoever, or candles you blow out, less

1812
05:40:53.720 --> 05:41:10.840
important anything is, or candles you blow out. The furv

1813
05:41:11.439 --> 05:41:32.279
seemed to move away from sounds general date days. Stuff

1814
05:41:33.919 --> 05:41:47.959
seems to just move away on its own. You feel

1815
05:41:48.439 --> 05:42:12.200
more calmer with every candle blowout, guiding you to the

1816
05:42:12.400 --> 05:42:25.400
next number. Did you hear me say? And then you

1817
05:42:25.560 --> 05:42:52.720
blow that candle out to so easy, so simple, I'm

1818
05:42:52.799 --> 05:43:07.319
gonna start by introducing the first candle. She's a hundred.

1819
05:43:11.720 --> 05:43:25.479
First candle, she has one hundred. When you blow that

1820
05:43:25.880 --> 05:43:45.400
candle out, you'll find immediately a slight change in how

1821
05:43:45.520 --> 05:43:56.880
you feel, as well as a real sense of positivity

1822
05:43:57.840 --> 05:44:32.200
growing within you, relaxation in sleepiness expanding. Starting with one hundred,

1823
05:44:35.119 --> 05:45:16.599
blow out my candle now ninety nine, candle ninety eight,

1824
05:45:37.040 --> 05:47:41.599
candle ninety seven, ninety six, ninety five, ninety four, candle

1825
05:47:47.439 --> 05:49:12.560
ninety three, I Like you too, Like one and ninety

1826
05:49:31.919 --> 05:51:28.279
and eighty two, nine eight eight, candle eight can do

1827
05:51:39.799 --> 05:53:27.880
eighty eighty five, eight.

1828
05:53:52.880 --> 05:55:16.200
Eighty two, USU.

1829
05:55:01.759 --> 05:55:10.840
Two two.

1830
05:56:46.919 --> 05:57:45.200
Seventy nine, candle seventy eight, candle seventy seven, candle seventy six,

1831
05:58:03.599 --> 05:59:05.040
seventy five, candle seventy four, candle seventy three, candle seventy two,

1832
05:59:17.560 --> 06:00:30.080
candle seventy one, candle seventy one, candle seventy and sixty nine,

1833
06:00:39.959 --> 06:01:27.840
candle sixty eight, candle sixty seven, candle sixty five, candle

1834
06:01:33.439 --> 06:02:33.680
sixty four, candle sixty four, candle sixty three, Cando sixty

1835
06:02:48.799 --> 06:04:26.119
and sixty one, candle sixty and fifty nine, candle fifty eight,

1836
06:04:36.919 --> 06:06:07.040
candle fifty seven, fifty six canto, fifty five handle, fifty

1837
06:06:07.360 --> 06:07:23.279
four handle, fifty three candle fifty fifty.

1838
06:07:55.680 --> 06:07:56.240
Can to.

1839
06:08:32.319 --> 06:10:09.200
Candle fifty one candle fifty can fourty nine candle, forty

1840
06:10:09.599 --> 06:12:27.479
eight candle, forty seven candle forty six candle What I fun? No?

1841
06:12:32.200 --> 06:14:42.040
Forty two candle, What do you want? Candle forty thirty

1842
06:14:42.360 --> 06:16:41.639
nine and thirty eight candle thirty seven candle thirty five

1843
06:17:31.680 --> 06:20:52.720
four candle thirty three candle thirty one can si and

1844
06:20:56.479 --> 06:24:01.759
tween nine, twenty eight candle twenty seven, twenty six candle,

1845
06:24:06.840 --> 06:24:08.759
twenty five.

1846
06:24:47.000 --> 06:24:56.479
Can s t four.

1847
06:25:31.000 --> 06:26:54.799
Twenty candle went to him twenty worn.

1848
06:27:34.319 --> 06:28:12.680
Wit YEA.

1849
06:28:38.000 --> 06:30:27.319
To night seven.

1850
06:30:25.639 --> 06:30:26.599
Six day.

1851
06:31:24.000 --> 06:32:41.959
Four two.

1852
06:34:23.159 --> 06:36:39.479
Y nine two two.

1853
06:36:44.400 --> 06:40:29.880
Eight two.

1854
06:40:01.040 --> 06:42:10.560
Shhhh four. Let go of all of those thoughts, worries,

1855
06:42:10.880 --> 06:42:16.959
concerns about the past, thoughts about the future, and even

1856
06:42:18.479 --> 06:42:22.799
things you've been thinking about today. Just let it all

1857
06:42:22.880 --> 06:42:29.119
go because none of it is useful in this moment.

1858
06:42:34.000 --> 06:42:49.400
This is your opportunity to just focus on feeling relaxed,

1859
06:42:53.680 --> 06:43:02.240
allowing yourself to get in touch with that natural of

1860
06:43:02.479 --> 06:43:11.080
peace that we all have within us. It's available for everyone,

1861
06:43:12.240 --> 06:43:17.159
it just sometimes takes a little bit of effort to

1862
06:43:17.319 --> 06:43:23.360
set up the right time and place in order for

1863
06:43:23.479 --> 06:43:30.439
you to just let go, because when you do decide

1864
06:43:32.799 --> 06:43:38.119
to let go and relax, that's what your body starts

1865
06:43:38.200 --> 06:43:48.439
to do because you've chosen, You've chosen to just allow

1866
06:43:48.599 --> 06:43:54.439
your body to unwind and your mind starts to slow down.

1867
06:43:57.759 --> 06:44:02.200
And it's a nice feeling. It's a nice feeling at

1868
06:44:02.200 --> 06:44:08.119
the beginning, just to know that you have chosen to

1869
06:44:08.279 --> 06:44:17.360
decide to relax deeply, and because you've made that decision,

1870
06:44:19.159 --> 06:44:26.200
your body will just follow suit. Because sometimes all the

1871
06:44:26.360 --> 06:44:31.080
muscles in your body need is just permission from you

1872
06:44:32.159 --> 06:44:40.599
to relax. Because so often we're busy, we're going from

1873
06:44:40.720 --> 06:44:44.680
here to there, we're walking around, and we're doing stuff,

1874
06:44:47.000 --> 06:44:53.319
and the body doesn't have any time or space to

1875
06:44:53.520 --> 06:45:00.520
really relax deeply. So kind of wait, it's for you

1876
06:45:00.840 --> 06:45:10.000
to lead the way, waits for your permission. And when

1877
06:45:10.040 --> 06:45:16.759
you do give your permission, when you give to say so,

1878
06:45:17.000 --> 06:45:24.799
when you say okay, it's time for your body to

1879
06:45:24.959 --> 06:45:33.680
let go completely and relax totally, your body just follows.

1880
06:45:36.840 --> 06:45:42.119
So like a breath of relief. Ah good, I can

1881
06:45:42.200 --> 06:45:49.240
now relax. That feeling at the end of a day,

1882
06:45:49.319 --> 06:45:53.159
of very physical day that you may experience in the

1883
06:45:53.319 --> 06:45:57.119
past where you get home and you just sit down

1884
06:45:57.279 --> 06:46:00.919
on a chair, maybe you kick your shoes off, and

1885
06:46:01.080 --> 06:46:07.439
our feels so nice. I know that you don't have

1886
06:46:07.599 --> 06:46:11.080
to get up again for a little while at least,

1887
06:46:12.080 --> 06:46:14.479
and if you choose, you can just sit there for

1888
06:46:14.639 --> 06:46:27.040
maybe an hour to kind of feels bliss And just

1889
06:46:27.200 --> 06:46:32.279
by sitting down like that, your body knows that it's

1890
06:46:32.360 --> 06:46:38.080
time to relax. Your body has been given permission from you.

1891
06:46:40.279 --> 06:46:50.560
Because it's a mindset in your mind, you're prepared to

1892
06:46:50.759 --> 06:47:01.119
let go of everything and just completely allow the stress

1893
06:47:01.319 --> 06:47:13.360
of your body to evaporate. An intensions can just gradually vanish.

1894
06:47:19.880 --> 06:47:31.560
It's almost like magic, really, because that sense of relaxation

1895
06:47:31.880 --> 06:47:37.880
in your body, it's a very natural state. It's not

1896
06:47:38.080 --> 06:47:42.919
something unusual. It may feel unusual when you first start

1897
06:47:43.000 --> 06:47:47.439
to relax, if you if you haven't really spent a

1898
06:47:47.520 --> 06:47:51.759
lot of time focusing and giving yourself this space to

1899
06:47:51.959 --> 06:47:59.720
let go completely relax, they seem almost alien, but it isn't.

1900
06:48:01.240 --> 06:48:07.159
It's actually the most natural thing in the world to

1901
06:48:07.360 --> 06:48:17.119
let go completely, to relax totally, the most natural thing

1902
06:48:17.439 --> 06:48:29.599
in the world to allow yourself to feel really calm

1903
06:48:30.080 --> 06:48:37.040
in your mind. And it is almost like a literal unwinding.

1904
06:48:40.759 --> 06:48:42.599
It's like you press a button.

1905
06:48:44.880 --> 06:48:45.560
And all the.

1906
06:48:45.759 --> 06:48:52.360
Tension just releases, and it's like a wheel, like a cog,

1907
06:48:53.360 --> 06:48:56.919
like the inside of a clock, just unwinding, and it's

1908
06:48:56.959 --> 06:49:01.720
almost like you could see the little wind up not

1909
06:49:02.080 --> 06:49:07.080
that's used, just going the opposite way that you choose

1910
06:49:07.200 --> 06:49:15.000
to wind it up, and the energy that freymetic stress

1911
06:49:15.439 --> 06:49:25.400
for energy corradually winding down, losing its power, losing its strength.

1912
06:49:27.959 --> 06:49:37.240
As a sense of relaxation becomes stronger and deeper, and

1913
06:49:37.560 --> 06:49:46.479
you may find a more relaxed you feel your mind

1914
06:49:46.959 --> 06:49:56.200
starts to wonder, maybe you seem to stop listening to

1915
06:49:56.360 --> 06:50:02.240
me for a while, your mind goes somewhere else, and

1916
06:50:02.319 --> 06:50:08.240
then you realize you're listening to me again, and now

1917
06:50:08.279 --> 06:50:14.680
it's just your mind to drift in to sleep, which

1918
06:50:14.759 --> 06:50:24.639
is quite natural, because sometimes when we're stressed and tense,

1919
06:50:25.959 --> 06:50:29.360
we're not may I actually be aware of what we

1920
06:50:29.639 --> 06:50:36.479
need or we physically your emotionally need in this moment.

1921
06:50:39.360 --> 06:50:42.599
But when you allow your.

1922
06:50:42.599 --> 06:50:48.360
Body and mind to relax completely and you let go

1923
06:50:48.479 --> 06:50:57.479
of all thoughts, concerns, worries, ideas, all let them go

1924
06:50:58.479 --> 06:51:06.919
and allow them to drop onto the floor, you start

1925
06:51:07.080 --> 06:51:15.520
to get in touch with the feelings of such relaxation.

1926
06:51:20.159 --> 06:51:26.880
Feelings so nice to be in touch with the calmness

1927
06:51:28.840 --> 06:51:37.759
of the different body parts as they become looser and looser.

1928
06:51:41.840 --> 06:51:50.720
Believe in your breathing seems easier and more natural, effortless

1929
06:51:54.000 --> 06:51:59.439
as that cool as through your mouth or nose into

1930
06:51:59.479 --> 06:52:10.400
your life, breathing in comforts and relaxation, and then just

1931
06:52:10.560 --> 06:52:19.840
breathing out any excess remain intentional stress from every part

1932
06:52:20.080 --> 06:52:28.000
of your body and mind. As you start to focus

1933
06:52:28.159 --> 06:52:36.479
on your mind, maybe you notice that things come to

1934
06:52:36.599 --> 06:52:44.000
a standstill or maybe just much much lower than before

1935
06:52:47.200 --> 06:52:54.159
because your mind is not really needed when listening to

1936
06:52:54.360 --> 06:53:04.560
my voice, which allows you to relax just as deeply

1937
06:53:04.680 --> 06:53:15.159
as your body. And that's synchronicity between the relaxation of

1938
06:53:15.400 --> 06:53:28.319
your body relaxation of your mind. Let you know, feeling

1939
06:53:29.360 --> 06:53:41.680
completely calm, loose, and relaxed really is a great healing

1940
06:53:42.759 --> 06:53:45.400
experience fear.

1941
06:53:47.680 --> 06:53:48.400
And has.

1942
06:53:52.720 --> 06:54:00.479
So many positive benefits for your body, mind, end in

1943
06:54:00.599 --> 06:54:09.279
your life. To be able to lect go everything and

1944
06:54:09.520 --> 06:54:19.880
to relax completely, you know, all parts, everybody in mind,

1945
06:54:22.319 --> 06:54:39.880
even your bonslaxed, your muscles arised, even the skin that

1946
06:54:40.279 --> 06:54:52.159
covers your body is relaxed. Every had.

1947
06:54:55.159 --> 06:54:58.240
You have is also.

1948
06:55:00.119 --> 06:55:17.159
Deeply relaxed. Then your brain really starts to feel the benefits.

1949
06:55:18.479 --> 06:55:18.799
Of this.

1950
06:55:20.400 --> 06:55:32.799
Heating relaxation. And as you focus on the inside of

1951
06:55:32.880 --> 06:55:38.599
your scalp where your brain is, you can start to

1952
06:55:38.880 --> 06:55:41.080
realize and notice.

1953
06:55:42.240 --> 06:55:54.319
The benefits of your brain relaxing depay, and as your brain.

1954
06:55:55.560 --> 06:56:06.159
Continues to relax sends those messages to the rest of

1955
06:56:06.279 --> 06:56:21.479
your body and to your mind to really relax more deeply,

1956
06:56:23.919 --> 06:56:43.520
relax more completely, letting go any remaining thoughts of concerns,

1957
06:56:45.720 --> 06:56:52.159
allow them just to drop onto the floor because they're

1958
06:56:52.240 --> 06:57:01.360
no longer necessary in this moment, this moments of deep

1959
06:57:03.200 --> 06:57:32.759
relaxation and calmness. Feeling your brain with deep concentrated heathing, calming, relaxing,

1960
06:57:35.240 --> 06:57:50.400
every part of your brain feeling so loose and comfortable,

1961
06:57:53.639 --> 06:58:06.840
so relaxed and be peaceful. Your brain feels so light,

1962
06:58:09.080 --> 06:58:20.560
that's so healthy. That sense of deep, deep comfort really

1963
06:58:21.520 --> 06:58:34.279
does allow you to enjoy those ever increase in sensations

1964
06:58:34.599 --> 06:58:48.959
of comfort that are spreading throughout your body, relaxing each

1965
06:58:50.599 --> 06:59:07.279
and every muscle of your body deeper and deeper, much

1966
06:59:07.880 --> 06:59:26.720
more deeper than before, much more comfort spreading through your body.

1967
06:59:27.479 --> 06:59:28.040
Your mind.

1968
06:59:31.080 --> 06:59:40.119
Be so peaceful and calm, so.

1969
06:59:42.520 --> 06:59:44.319
Very very.

1970
06:59:45.840 --> 07:00:00.759
Peaceful in avery part of your body, letting go at

1971
07:00:01.240 --> 07:00:12.439
everything and everything so peaceful, call.

1972
07:00:15.639 --> 07:00:17.919
So relax.

1973
07:00:23.319 --> 07:00:44.400
Very second the passes you feel dper, DPA relaxed, dper

1974
07:00:46.880 --> 07:00:52.000
and dper relax.

1975
07:00:54.360 --> 07:00:58.799
Call so calm.

1976
07:01:02.560 --> 07:01:04.240
Peace for.

1977
07:01:07.040 --> 07:01:16.360
So very peace from your head bound to your tails.

1978
07:01:19.479 --> 07:01:31.840
Such peace and comfort growing all all the time. Such

1979
07:01:32.599 --> 07:01:46.200
peace and comfort spreading through your body and mind deeper

1980
07:01:47.040 --> 07:02:02.680
deepert Such comfort spreading and sinking deeper. Need to airy

1981
07:02:03.080 --> 07:02:17.040
muscle of your body so that you feel amazing, so relaxed,

1982
07:02:20.560 --> 07:02:21.799
so piece so.

1983
07:02:26.599 --> 07:02:28.599
So relax.

1984
07:02:31.919 --> 07:02:48.319
And piece so letting go everything. Gon do a body scan,

1985
07:02:50.119 --> 07:02:56.479
focusing on firstly how you feel in your body, not

1986
07:02:56.639 --> 07:03:02.040
trying to change how you feel, not trying to relax,

1987
07:03:03.319 --> 07:03:08.319
not trying to move away from any discomfort or stress

1988
07:03:08.560 --> 07:03:15.959
or tension. Just accepting, observing and accepting how you feel

1989
07:03:16.959 --> 07:03:21.880
in the different parts of your body. Just allowing yourself

1990
07:03:23.279 --> 07:03:30.720
to be exactly as you are, to notice to get

1991
07:03:30.799 --> 07:03:39.439
in touch with how you actually feel in this moment.

1992
07:03:42.799 --> 07:03:49.400
I'm going to start off by focusing on your hands.

1993
07:03:54.000 --> 07:04:02.159
Just be aware of your hands, like you to move

1994
07:04:02.240 --> 07:04:07.400
your hands around, Just maybe move your fingers a little bit.

1995
07:04:09.880 --> 07:04:15.560
I've been in closing your hands very gently, just so

1996
07:04:16.000 --> 07:04:21.560
that you can get in touch with how your hands

1997
07:04:24.040 --> 07:04:44.319
and your fingers fell, very very slow movements. Focusing now

1998
07:04:45.200 --> 07:04:52.439
on your feet, and if you can just do kind

1999
07:04:52.479 --> 07:04:57.159
of an equivalent with your feet is you've just done

2000
07:04:57.400 --> 07:05:06.240
with your hands, turn in your ankles, moving your feet around,

2001
07:05:08.279 --> 07:05:18.680
moving your toes gently, only very gently and very slowly,

2002
07:05:21.680 --> 07:05:37.080
noticing how your feet feel in this moment. Focusing now

2003
07:05:37.279 --> 07:05:44.520
on your eyes, I'd like you to just focus on

2004
07:05:44.639 --> 07:05:50.400
your eyelids. Maybe you can open and close your eyes

2005
07:05:50.560 --> 07:05:54.919
a couple of times to really get in touch with

2006
07:05:55.799 --> 07:06:00.479
how you feel when you do close your eyes. The

2007
07:06:00.639 --> 07:06:06.880
muscle changes in your eyes when you do close them,

2008
07:06:09.720 --> 07:06:16.080
maybe raising your eyebrows. It stretches the tops of your eyes,

2009
07:06:19.319 --> 07:06:27.759
perhaps squinting your eyes, scrunching up your eyes, just so

2010
07:06:27.919 --> 07:06:34.840
you can hear it again, in touch with all aspects

2011
07:06:36.279 --> 07:06:40.919
of how your eyes feel.

2012
07:06:43.639 --> 07:06:44.159
Right now.

2013
07:06:53.520 --> 07:06:59.479
Now focusing on your thighs, and you know it just

2014
07:06:59.520 --> 07:07:07.919
starts to gently tense your thighs, just very very gently,

2015
07:07:10.240 --> 07:07:20.919
just enough so you can become more attuned to the

2016
07:07:22.200 --> 07:07:30.080
physical sensation of your upper legs. The front of your

2017
07:07:30.240 --> 07:07:40.840
thighs and the backs of your thigh, noticing and observing

2018
07:07:41.759 --> 07:07:59.200
how your thighs feel right now, moving your focus to

2019
07:07:59.319 --> 07:08:05.799
the back of your neck. Just noticing the back of

2020
07:08:05.880 --> 07:08:12.319
your neck, the muscles, and of course they lead to

2021
07:08:12.479 --> 07:08:16.840
the side of your neck. They also lead to the

2022
07:08:17.000 --> 07:08:23.360
top of your back, which leads to your shoulders. So

2023
07:08:23.479 --> 07:08:29.279
as you focus on the back of your neck, maybe

2024
07:08:29.439 --> 07:08:35.639
you can move your head gently upwards as if you're

2025
07:08:35.720 --> 07:08:43.119
looking up. Maybe moving your head down as if you're

2026
07:08:43.200 --> 07:08:51.200
looking down. Perhaps moving your head side to side, right

2027
07:08:51.400 --> 07:09:04.360
to left, but only very slowly and very gently. I'm

2028
07:09:04.400 --> 07:09:10.080
not trying to force anything. It has to be very

2029
07:09:12.439 --> 07:09:18.279
very gentle, just so you can.

2030
07:09:19.799 --> 07:09:21.360
Be more.

2031
07:09:23.080 --> 07:09:31.680
In touch with the feelings, with the sensations of the

2032
07:09:31.959 --> 07:09:40.799
physical sensations of how on back of your neck feels

2033
07:09:42.599 --> 07:09:57.959
right now. As we now focus on the tops of

2034
07:09:58.080 --> 07:10:04.360
your arms, the parts where your biceps and your triceps

2035
07:10:04.400 --> 07:10:12.479
are between your elbow and your shoulders. To focus on

2036
07:10:12.759 --> 07:10:19.919
those parts, the tops of your arms, you may like

2037
07:10:20.040 --> 07:10:29.560
to just tense them, but very very gently and slowly.

2038
07:10:32.119 --> 07:10:40.119
See you know, straining or putting any pressure whatsoever.

2039
07:10:41.040 --> 07:10:41.919
On your arms.

2040
07:10:44.639 --> 07:10:52.000
It's just slowly you can gain more of a sense

2041
07:10:52.279 --> 07:11:02.720
of how your upper arms are feeling in this moment.

2042
07:11:06.119 --> 07:11:16.479
Just notice them as you gently, very gently and slowly

2043
07:11:18.240 --> 07:11:29.759
tighten the muscles and then LEO, notice how the tops

2044
07:11:29.880 --> 07:11:48.560
of your arms feel. Right now, there's now focus on

2045
07:11:48.759 --> 07:11:56.279
your stomach, the area the lower abdomen area below your

2046
07:11:56.319 --> 07:12:04.919
belly goutton moving all the way down to your hips,

2047
07:12:06.040 --> 07:12:17.279
just above your grind. Maybe you're able to tense these

2048
07:12:17.479 --> 07:12:25.159
muscles in that area very very gently.

2049
07:12:28.200 --> 07:12:29.279
And slowly.

2050
07:12:34.919 --> 07:12:39.319
If that's a difficult thing to do, maybe you can

2051
07:12:39.560 --> 07:12:50.200
just move your body, pushing your stomach up, maybe moving

2052
07:12:50.240 --> 07:12:55.439
a little bit to a side using your hips, just

2053
07:12:56.000 --> 07:12:58.959
so you get more.

2054
07:13:00.400 --> 07:13:01.639
In tune.

2055
07:13:03.000 --> 07:13:12.759
With how your lower abdomen area is feeling.

2056
07:13:15.200 --> 07:13:16.159
In this moment.

2057
07:13:22.720 --> 07:13:34.799
Just noticing the physical sensations or your lower abdomen.

2058
07:13:45.119 --> 07:13:45.279
As.

2059
07:13:45.680 --> 07:13:58.919
Move your attention to your mouth. Notice in your lips

2060
07:14:00.880 --> 07:14:09.400
and inside your mouth, your teeth, your guns, your tongue.

2061
07:14:19.000 --> 07:14:20.400
Just noticing.

2062
07:14:21.639 --> 07:14:28.479
How your tongue and your mouth feels. It may help

2063
07:14:28.720 --> 07:14:37.479
by moving your tongue around your mouth, moving it to

2064
07:14:37.639 --> 07:14:45.080
your left, maybe pressing it gently against the side of

2065
07:14:45.159 --> 07:14:51.479
your mouth, and then to the right, gently to the

2066
07:14:51.680 --> 07:14:59.560
side of your mouth, perhaps pressing up against the top

2067
07:14:59.599 --> 07:15:06.159
of your mo health and then down gently against the

2068
07:15:06.279 --> 07:15:13.439
bottom of your mouth, always very slowly.

2069
07:15:16.360 --> 07:15:17.599
And a very.

2070
07:15:20.040 --> 07:15:21.400
Very gentle.

2071
07:15:25.840 --> 07:15:27.080
So that you can.

2072
07:15:30.639 --> 07:15:42.919
Be aware of how you feel in your mouth area.

2073
07:15:54.200 --> 07:16:14.360
Now going to focus on your wrists, and I'm gonna

2074
07:16:14.520 --> 07:16:23.360
ask you to maybe just routine your wrists by moving

2075
07:16:23.439 --> 07:16:33.840
your hands in a circular motion very gently and slowly,

2076
07:16:36.599 --> 07:16:56.439
just soly can feel the sensations that you are currently

2077
07:16:58.200 --> 07:17:13.319
experience in purists. Perhaps smooth in your hands up and

2078
07:17:13.759 --> 07:17:38.119
down the game very very chaply and slowly, very checked

2079
07:17:38.360 --> 07:17:44.599
soul and slow.

2080
07:17:57.479 --> 07:17:58.520
Are now.

2081
07:18:01.000 --> 07:18:15.599
Start to observe your lower back. Their bad part is

2082
07:18:17.200 --> 07:18:33.360
just above your hips where your coxis are a whole

2083
07:18:33.639 --> 07:18:40.240
area which also really does include the signs of your

2084
07:18:40.279 --> 07:18:51.200
body because those muscles are very much connected. There's those

2085
07:18:51.360 --> 07:18:59.000
muscles also move into your hyperia, connecting to your buttocks

2086
07:19:02.080 --> 07:19:16.880
the sides of your hips. And if you're physically able

2087
07:19:17.080 --> 07:19:26.279
to do so, maybe you can very gently just move

2088
07:19:26.479 --> 07:19:38.880
your body evis is slightly, very slowly from side to

2089
07:19:39.159 --> 07:19:56.759
side just enough, yeah, e gauge how you feel.

2090
07:19:59.080 --> 07:20:00.119
Your low bout.

2091
07:20:07.599 --> 07:20:22.840
Perhaps sickly your hips gently up and down gently and

2092
07:20:23.560 --> 07:20:28.880
slowly in order's und.

2093
07:20:32.880 --> 07:20:34.439
Be in touch.

2094
07:20:36.759 --> 07:20:42.959
With the physical sensations of your low back.

2095
07:21:00.119 --> 07:21:00.279
Been.

2096
07:21:00.479 --> 07:21:16.119
Now move your attention to your jaw an area for

2097
07:21:16.319 --> 07:21:21.560
your chin, all the way up to near where your

2098
07:21:21.759 --> 07:21:22.360
ears are.

2099
07:21:25.599 --> 07:21:38.119
Oh, your jaw, you can just.

2100
07:21:40.159 --> 07:21:46.880
If it's okay to do so, gently open your mouth

2101
07:21:49.759 --> 07:22:01.200
nor wide noice stretcher, just very gently and slowly open

2102
07:22:01.360 --> 07:22:11.520
in your mouth, closing your mouth very gently.

2103
07:22:13.400 --> 07:22:15.080
And slowly.

2104
07:22:24.159 --> 07:22:37.840
So you can pin touch. But how your jaw feels.

2105
07:22:41.279 --> 07:23:23.400
Now I have to sit down the chest area. You

2106
07:23:23.520 --> 07:23:31.200
don't need to do anything to move your chest because

2107
07:23:31.279 --> 07:23:34.080
it moves every time we breathe.

2108
07:23:39.360 --> 07:23:41.799
It moves very.

2109
07:23:41.959 --> 07:24:01.479
Gently and slowly automatically with each breath you take. As

2110
07:24:01.599 --> 07:24:49.119
you focus on your chest fels when you breathe. Live

2111
07:24:49.360 --> 07:24:59.599
in your focus to your forms with your elbows. M

2112
07:25:03.439 --> 07:25:09.799
Maybe you're able to very gently.

2113
07:25:11.200 --> 07:25:13.240
And slowly.

2114
07:25:15.040 --> 07:25:23.599
Tense the muscles in your forearms, and when you do that,

2115
07:25:24.119 --> 07:25:47.680
you can feel your elbords as well, very gently and slowly,

2116
07:25:56.119 --> 07:26:36.919
gently softly observing your forearms and tell bas now focus

2117
07:26:44.000 --> 07:26:55.439
the rest of your back, your upper back and the

2118
07:26:55.759 --> 07:27:13.599
middle the middle of your back. Again, this part of

2119
07:27:13.720 --> 07:27:28.599
your body moves also every time you breed. You may

2120
07:27:28.720 --> 07:27:42.680
not notice that usually mas you observe your upper back.

2121
07:27:43.119 --> 07:27:50.680
In the middle of your back, you can really feel

2122
07:27:53.159 --> 07:28:50.200
that gentle and it's mae in your focus into area

2123
07:28:53.759 --> 07:29:06.439
buttecks the boy. There's muscles and those bones in your midsection.

2124
07:29:34.080 --> 07:29:39.639
Just noticing how your hips.

2125
07:29:41.840 --> 07:29:42.159
Feel.

2126
07:29:45.319 --> 07:30:03.119
Right now, you can very very gently use your hips

2127
07:30:08.080 --> 07:30:13.560
maybe sighed the side, Fay gently and.

2128
07:30:16.560 --> 07:30:29.360
Sor ye.

2129
07:30:34.080 --> 07:31:17.159
Harry gently softly s Everything starts to slow down, including

2130
07:31:17.319 --> 07:31:25.520
the thoughts in your mind and your mind itself just

2131
07:31:26.119 --> 07:31:32.240
starts to gradually. It doesn't have to be instant, but

2132
07:31:32.439 --> 07:31:42.639
just gradually starting too. It's almost like time is string chin.

2133
07:31:46.520 --> 07:31:52.479
It's a slower pace to maybe what you're used to

2134
07:31:54.840 --> 07:32:02.799
in your day to day life. It's a lower movement

2135
07:32:05.880 --> 07:32:28.479
of energy, very small movements which make up the larger movements,

2136
07:32:30.080 --> 07:32:36.520
which is always the case. Now when you move your hand,

2137
07:32:38.119 --> 07:32:40.919
it might seem like it's one movement, but it's lots

2138
07:32:41.000 --> 07:32:48.880
of minute different muscles moving in accordance with each other.

2139
07:32:49.240 --> 07:33:00.360
And what happens in this space that we should erin

2140
07:33:01.159 --> 07:33:12.959
is we move from that big.

2141
07:33:17.400 --> 07:33:29.000
Movement into those smaller movements, starting to focus on.

2142
07:33:34.319 --> 07:33:40.560
How your body feels, not just as a whole, not

2143
07:33:40.840 --> 07:33:46.159
just oh, I'm feeling this way I'm feeling stressed or tense,

2144
07:33:46.439 --> 07:33:51.840
or I'm feeling relaxed and calm, I'm feeling this way,

2145
07:33:51.959 --> 07:33:58.840
I'm feeling that way. Starting to notice that your body

2146
07:34:03.200 --> 07:34:12.799
begins to present to you small feelings around your body,

2147
07:34:19.360 --> 07:34:31.439
small physical sensations in your legs, whether pleasurable or not.

2148
07:34:36.840 --> 07:34:46.159
Maybe resisting the temptation to label them or to judge them.

2149
07:34:47.639 --> 07:34:53.680
Those feelings. Just thinking them, thinking about them is just

2150
07:34:53.919 --> 07:35:11.799
being neutral, just feelings, not being particularly concerned, just noticing

2151
07:35:13.159 --> 07:35:26.680
what your body is telling you. The feelings in your arms,

2152
07:35:29.680 --> 07:35:34.639
instead of feeling the hole of the arm, maybe notice

2153
07:35:34.919 --> 07:35:47.759
those individual feelings, all those different muscles and the skin,

2154
07:35:51.000 --> 07:35:56.840
the hairs of your arms, all the internal parts of

2155
07:35:56.919 --> 07:36:13.200
your arms, the veins, the bones, just being aware of

2156
07:36:16.319 --> 07:36:22.720
maybe your elbow on your right arm has a certain feeling.

2157
07:36:24.799 --> 07:36:38.520
Maybe your left wrist also has its own individual physical sensation.

2158
07:36:50.959 --> 07:36:57.680
What about your forearm on your right arm, your right forearm,

2159
07:37:05.040 --> 07:37:11.119
there may not be any particular feeling that you could

2160
07:37:11.200 --> 07:37:19.040
even give a name to, may not feel like anything

2161
07:37:20.040 --> 07:37:30.279
other than just a feeling. You know it's there. The

2162
07:37:30.400 --> 07:37:36.240
feelings in your shoulders, perhaps your shoulders when you think

2163
07:37:36.319 --> 07:37:41.119
about them, kind of almost like they're the same, you know,

2164
07:37:42.360 --> 07:37:47.479
the same feeling almost like both of your shoulders are

2165
07:37:47.560 --> 07:38:00.360
just one thing. Of course they're not. And when you

2166
07:38:00.560 --> 07:38:06.560
focus on your left shoulder and then on your right shoulder,

2167
07:38:08.599 --> 07:38:13.119
maybe find that you move the muscles a little bit,

2168
07:38:14.639 --> 07:38:29.479
maybe tense the muscles gently, noticing the difference in each shoulder,

2169
07:38:40.880 --> 07:38:56.720
your lower back, the left side of your lower back

2170
07:38:56.919 --> 07:39:08.360
and the right side of your lower back. Of course

2171
07:39:08.439 --> 07:39:20.680
that connection to your buttocks and to your hips, and

2172
07:39:20.799 --> 07:39:34.159
also moving up into the middle of your back. And

2173
07:39:34.360 --> 07:39:38.919
sometimes like right now, actually when I focus on their part,

2174
07:39:40.279 --> 07:39:44.680
when I focused on my buttocks and then I focused

2175
07:39:44.720 --> 07:39:48.840
on the middle of my back, I almost felt like

2176
07:39:49.080 --> 07:39:53.799
the muscles in my lower back were being stretched very gently,

2177
07:39:58.560 --> 07:40:03.840
just stretched a little bit. Even though I wasn't doing

2178
07:40:03.959 --> 07:40:12.720
anything to try to stretch your lower back, it just

2179
07:40:12.840 --> 07:40:25.119
seemed to happen. The feeling of very gently stretching your

2180
07:40:25.200 --> 07:40:44.279
lower back comes along. I have feeling in your chest,

2181
07:40:51.919 --> 07:41:05.279
just noticing what sensations you are experiencing in your chest

2182
07:41:05.560 --> 07:41:21.840
right now. And there's so much of the chest. Obviously,

2183
07:41:21.919 --> 07:41:25.520
there's the collar bone leading to the chest. You've got

2184
07:41:25.599 --> 07:41:34.159
the chest bone, you've got the muscles in your chest.

2185
07:41:36.959 --> 07:41:43.040
Of course, if you're female, there's possibly the breasts. If

2186
07:41:43.080 --> 07:41:51.240
you're male, you've got the different well why not that

2187
07:41:51.360 --> 07:41:52.279
different these days, But.

2188
07:41:54.439 --> 07:41:55.599
There may be more.

2189
07:41:57.319 --> 07:42:03.639
Muscles at the top of the chest, but at the

2190
07:42:03.799 --> 07:42:08.720
side underneath it's pretty much the same. Whether you're a

2191
07:42:08.759 --> 07:42:13.799
man or a woman. There's muscles there, muscles that stretch

2192
07:42:13.919 --> 07:42:18.799
out to your back as well as breast tissue. It

2193
07:42:18.959 --> 07:42:27.240
stretches and moves into your back to just being aware

2194
07:42:27.319 --> 07:42:47.840
of your chest, being with whatever feeling there is in

2195
07:42:48.000 --> 07:43:06.560
your chest. And when I noticed that, I focus on

2196
07:43:06.680 --> 07:43:15.080
my chest, I feel it in my back, my upper back.

2197
07:43:16.560 --> 07:43:19.599
I mean, I guess the obvious reason would be because

2198
07:43:19.680 --> 07:43:29.599
you know, I'm breathe in in and it stretches my

2199
07:43:29.880 --> 07:43:40.720
chest and my back at the same time. It feels

2200
07:43:44.000 --> 07:43:55.880
it feels okay, it doesn't feel a little bit of

2201
07:43:56.000 --> 07:44:02.759
pain in my right chest a little bit not pain,

2202
07:44:02.919 --> 07:44:12.880
but little discomfort, maybe stiffness possibly, I don't know. I

2203
07:44:13.000 --> 07:44:21.080
notice my shoulders are also wanting to flex for some reason.

2204
07:44:23.240 --> 07:44:30.639
I think that's probably part of my upper back, that

2205
07:44:30.840 --> 07:44:35.959
connection between my shoulders my upper back, because I can

2206
07:44:36.000 --> 07:44:40.840
move my shoulders and stretch the muscles in my back,

2207
07:44:43.319 --> 07:44:49.840
moving the shoulders backwards or up, which then moves. I

2208
07:44:49.919 --> 07:45:06.040
think it's the scapulous in your back. It feels quite nice. Actually,

2209
07:45:11.360 --> 07:45:14.560
a good thing about this is you can, if you

2210
07:45:14.720 --> 07:45:28.639
want to, you can just flex or stimulate the various

2211
07:45:28.840 --> 07:45:36.319
muscles in your body gently in order to get more

2212
07:45:36.360 --> 07:45:46.680
of a sense of how they feel. And when you're relaxing,

2213
07:45:51.479 --> 07:45:55.520
when you do tense and muscle and you let it

2214
07:45:55.680 --> 07:46:03.080
go and you let it relax, it relaxes way more

2215
07:46:04.720 --> 07:46:14.720
than it would normally. That you have to feel that

2216
07:46:14.799 --> 07:46:18.560
you're able to do that. There's no point in doing

2217
07:46:18.599 --> 07:46:24.159
it if there's an issue with the per part of

2218
07:46:24.240 --> 07:46:33.439
your body. You need to be gentle with yourself at

2219
07:46:33.720 --> 07:46:47.520
all times when relaxing deeply. It's important to be kind

2220
07:46:48.240 --> 07:47:04.240
to yourself. As you notice your mind. How much has

2221
07:47:04.319 --> 07:47:11.720
your mind slowed down since we started this recording.

2222
07:47:27.759 --> 07:47:28.759
How came.

2223
07:47:32.439 --> 07:47:43.919
And peaceful is your mind right now? We have nothing

2224
07:47:44.040 --> 07:47:49.520
to think about and just my voice to listen to,

2225
07:47:53.680 --> 07:48:02.240
because you know, the intention behind this recording is relaxation.

2226
07:48:04.959 --> 07:48:10.119
At the very least, for you to feel more relaxed

2227
07:48:11.439 --> 07:48:14.319
at the end of the recording than you did at

2228
07:48:14.360 --> 07:48:27.000
the beginning, At the very least, fee your mind to

2229
07:48:27.360 --> 07:48:43.520
slow down as your body continues to relax, because that's

2230
07:48:43.959 --> 07:48:55.599
what you want to happen. That's what you expect.

2231
07:48:59.200 --> 07:49:00.040
To happen.

2232
07:49:05.880 --> 07:49:23.840
For relaxation, to fill your body, maybe calm in your

2233
07:49:24.040 --> 07:49:32.880
mind to the point of boredom. When you start maybe

2234
07:49:33.319 --> 07:50:20.720
to drift away, it's almost as if you're moving further

2235
07:50:20.919 --> 07:50:29.159
away from your body in your mind, just leaving that there,

2236
07:50:37.159 --> 07:50:41.439
kind of liking it an escape pod and a spaceship

2237
07:50:41.840 --> 07:50:45.200
a movie, a space movie, you know, when they get

2238
07:50:45.240 --> 07:50:51.240
into a little pod in it. Since the man far

2239
07:50:51.439 --> 07:51:41.319
away from the spaceship, siven three continue to relax, drifting

2240
07:52:01.119 --> 07:53:09.119
look and peace, so rare and peace, and focusing on

2241
07:53:09.279 --> 07:53:23.959
that feeling of those individual parts of your body that

2242
07:53:27.119 --> 07:53:30.720
are relaxing one by one.

2243
07:53:38.360 --> 07:53:38.919
You may.

2244
07:53:40.599 --> 07:53:54.319
Find that every now and then you realize that you

2245
07:53:54.479 --> 07:54:03.080
weren't listening to my voice because your mind started to

2246
07:54:03.360 --> 07:54:18.560
imagine something different, maybe started to almost move into some

2247
07:54:18.880 --> 07:54:27.319
kind of a dreamy state, and then you become aware

2248
07:54:27.520 --> 07:54:36.759
of my voice again. And even though you may want

2249
07:54:36.919 --> 07:54:41.880
to focus on my voice, you may also wish to

2250
07:54:44.400 --> 07:54:56.000
allow your mind to just drift naturally into that space

2251
07:54:56.279 --> 07:55:20.279
of comfort and safety. As you feel more comfort spreading

2252
07:55:20.639 --> 07:55:33.400
through your body like a warm blanket covering you gently,

2253
07:55:37.400 --> 07:55:55.520
keeping your body it just the perfect temperature, and even

2254
07:55:55.680 --> 07:56:07.680
if you can hear background sounds, they just don't seem

2255
07:56:07.840 --> 07:56:24.560
to matter anymore. There's that sense of peace spreads through

2256
07:56:24.680 --> 07:56:38.319
your mind like a gentle breeze, yet strong enough to

2257
07:56:38.520 --> 07:56:54.759
blow away all negativity, strong enough to remove from your

2258
07:56:54.919 --> 07:57:13.279
mind any anxiety stress that was there before, and blow

2259
07:57:13.360 --> 07:57:24.279
away any other thoughts or feelings that just don't fit

2260
07:57:28.400 --> 07:57:53.479
with the sense relaxation that is feeling your body end

2261
07:57:53.599 --> 07:58:13.080
your mind unless you focus on your mind and the

2262
07:58:13.360 --> 07:58:19.880
countdown from ten down to one, and with each number

2263
07:58:20.400 --> 07:58:47.319
you hear, your mind will become slightly more relaxed, just

2264
07:58:47.759 --> 07:58:55.799
just slightly so. From ten down to nine, just a

2265
07:58:56.080 --> 07:59:10.319
slight movement, playing down to eight, just another small change

2266
07:59:11.799 --> 07:59:23.319
in how you feel. Eight down to seven. That feeling

2267
07:59:23.520 --> 07:59:29.200
is a gap, almost like a gap that starts to

2268
07:59:29.360 --> 07:59:38.720
get wider, the gap between those feelings that you used

2269
07:59:38.759 --> 07:59:46.000
to have in your mind compared to the feelings you

2270
07:59:46.159 --> 07:59:57.400
have there growing now, feelings of comfort and security and confidence,

2271
08:00:00.080 --> 08:00:06.200
and the gap becomes wider. Eight down to seven, seven

2272
08:00:06.360 --> 08:00:14.639
down to six, and when you get to five, the

2273
08:00:14.919 --> 08:00:28.520
mind will start to have a certain physical sensation, most

2274
08:00:28.680 --> 08:00:34.919
like there's a magnet outside of your head sucking the

2275
08:00:35.200 --> 08:00:40.880
tension and the stress and any remaining feelings that you

2276
08:00:41.080 --> 08:00:52.119
don't want, sucking them out through your skull. And in

2277
08:00:52.279 --> 08:00:58.720
down to four you could start to really experience that

2278
08:01:00.040 --> 08:01:11.639
it's not just emptiness, but space, a place full of

2279
08:01:11.880 --> 08:01:23.799
fresh air, place where you can stretch. It's almost as

2280
08:01:23.880 --> 08:01:27.680
if as you go down to four and three, your

2281
08:01:27.880 --> 08:01:39.040
mind is expanding, with this sense of peace and tranquility

2282
08:01:39.880 --> 08:01:49.040
growing as it moves down to When you get to one,

2283
08:01:50.799 --> 08:02:03.000
mind just feels exactly how you want to feel, almost

2284
08:02:06.119 --> 08:02:21.040
perfect feeding, maybe a sensation that you'd like to keep

2285
08:02:24.279 --> 08:02:35.080
a place that's safe, where nothing can affect you at all,

2286
08:02:46.799 --> 08:02:51.479
and you can stay in that that space of comfort

2287
08:02:51.560 --> 08:03:01.319
and confidence, confident in your own ability to create this

2288
08:03:02.240 --> 08:03:08.240
space and this fearing of comfort within your own mind

2289
08:03:09.799 --> 08:03:19.759
just by counting ten down to one. And this is

2290
08:03:19.880 --> 08:03:24.279
something that you can do yourself when you're on your

2291
08:03:24.360 --> 08:03:33.159
own a time when you can maybe sit down, maybe

2292
08:03:33.319 --> 08:03:44.439
just for a few minutes, close your eyes, just count

2293
08:03:44.959 --> 08:03:58.560
slowly from ten down to one and re experience these

2294
08:03:58.759 --> 08:04:09.119
feelings in your mind. And when you feel that way

2295
08:04:09.240 --> 08:04:24.959
in your mind, your body copies your mind and that feeling.

2296
08:04:25.119 --> 08:04:32.000
It's spread through your spine and your nervous system into

2297
08:04:32.400 --> 08:04:45.119
every part of your body, travels through your bloodstream, heathen

2298
08:04:45.520 --> 08:05:05.360
and relaxing every particle of your existence. And we can

2299
08:05:06.360 --> 08:05:14.319
we can practice this a few times before the end

2300
08:05:14.400 --> 08:05:19.240
of the recording, and then you can practice on your own.

2301
08:05:21.360 --> 08:05:31.080
And each time you count from ten about one, the

2302
08:05:31.279 --> 08:05:43.240
feelings of comfort, calmness, and deep deep relaxation becomes stronger

2303
08:05:44.639 --> 08:05:58.880
and deeper feeling. Your mind and your brain with these

2304
08:06:00.119 --> 08:06:10.880
positive chemicals spread throughout your body, relaxing you so quickly,

2305
08:06:12.919 --> 08:06:22.799
relaxing your whole body and mind so very very easily,

2306
08:06:25.400 --> 08:06:38.000
just by counting from ten down to one. So we're

2307
08:06:38.000 --> 08:06:41.319
going to do now. I'm going to count from ten

2308
08:06:41.560 --> 08:06:45.919
down to one. I'd like you to repeat the number

2309
08:06:46.159 --> 08:06:52.599
after me. So when I say ten, you can just

2310
08:06:52.720 --> 08:06:55.240
repeat to yourself.

2311
08:06:56.639 --> 08:06:56.880
Ten.

2312
08:07:02.479 --> 08:07:11.840
Just notice, be aware of how you feel in your

2313
08:07:12.000 --> 08:07:21.520
mind and your body. And when I say nine, you

2314
08:07:21.639 --> 08:07:37.439
can beat to yourself nine again, noticing the increase in

2315
08:07:37.680 --> 08:07:45.599
comfort and calmness in your mind and in your body.

2316
08:07:51.599 --> 08:08:01.040
The same when I say eight, when I say seven, six,

2317
08:08:03.560 --> 08:08:17.880
when I say five, four, when I say three, two.

2318
08:08:22.240 --> 08:08:28.479
And lastly, when I say one, you can repeat that number.

2319
08:08:35.919 --> 08:08:36.080
Now.

2320
08:08:36.200 --> 08:08:39.319
Of course, when you do this on.

2321
08:08:39.439 --> 08:08:40.080
Your own.

2322
08:08:41.439 --> 08:08:46.400
Without listening to me, you can say the numbers or

2323
08:08:46.439 --> 08:08:56.720
whatever speed that you feel is necessary for you, so

2324
08:08:56.919 --> 08:09:01.720
you can adapt. So if you feel you want to

2325
08:09:02.639 --> 08:09:08.840
say the numbers ten down to one faster than I do,

2326
08:09:10.599 --> 08:09:13.159
then you go ahead and do that. Or if you

2327
08:09:13.360 --> 08:09:17.360
feel when you do it yourself that you'd like to

2328
08:09:17.599 --> 08:09:25.959
have more more space between the numbers, maybe take a

2329
08:09:26.040 --> 08:09:32.840
lot longer to get from ten all the way down

2330
08:09:33.479 --> 08:09:50.479
to one, that's your choice also to do. So I'm

2331
08:09:50.520 --> 08:09:58.720
going to count from ten down to one, and I

2332
08:09:58.840 --> 08:10:02.080
want to get to one. That will be the end

2333
08:10:02.720 --> 08:10:08.360
of this recording. Let's, of course you're listening with music,

2334
08:10:09.560 --> 08:15:21.880
and the music will continue ten nine eight, twenty ninety eighteen, seventeen, sixteen, fifteen, fourteen,

2335
08:15:25.880 --> 08:16:11.799
thirty twelve eleven, ten nine eight, seven, six, five, four,

2336
08:16:16.159 --> 08:16:44.400
three two one. Now open your eyes, noticing how you

2337
08:16:44.520 --> 08:16:52.880
physically feel having counted down from twenty to one, allowing

2338
08:16:53.720 --> 08:16:58.119
stress tension to leave through your fingertips and your toast,

2339
08:16:59.639 --> 08:17:04.720
and focus on your fingertips. Maybe they feel a little

2340
08:17:04.759 --> 08:17:11.959
bit tingling, which is I suppose quite understanding considering the

2341
08:17:12.080 --> 08:17:22.919
tension has been exiting your body through your fingertips. So

2342
08:17:23.040 --> 08:17:25.479
now I'm going to count from twenty down to one again.

2343
08:17:25.959 --> 08:17:38.000
This time you feel relief of tension and stress, any anxiety.

2344
08:17:37.479 --> 08:17:38.080
That you may have.

2345
08:17:42.720 --> 08:17:51.119
Leaving through your stomach, just leaving through your stomach, almost

2346
08:17:51.159 --> 08:17:56.919
as if it's just releasing the hole of your stomach,

2347
08:17:57.759 --> 08:18:02.599
your navel to just above your chest, or blow your chest,

2348
08:18:02.720 --> 08:18:06.919
rather so surrounding your belly by an area, the whole

2349
08:18:07.000 --> 08:18:13.400
area you can feel the tension of your body where

2350
08:18:13.400 --> 08:18:18.880
there's left. Just release from that area, and you may

2351
08:18:19.040 --> 08:18:24.040
notice that your stomach will become very relaxed as I

2352
08:18:24.240 --> 08:19:59.200
countdown from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two,

2353
08:20:04.599 --> 08:20:11.680
or you can open your eyes again if you choose,

2354
08:20:12.240 --> 08:20:15.880
or you can just keep them closed because it feels relaxing.

2355
08:20:18.200 --> 08:20:23.319
Just notice your stomach feels. I notice as your focus.

2356
08:20:23.599 --> 08:20:28.959
Just do a little scan of your body, just noticing

2357
08:20:29.080 --> 08:20:41.959
your body feels, focusing your upper body, back, chest, stomach, legs, arms, hands, feet,

2358
08:20:44.959 --> 08:20:51.919
just noticing, and you know you may start to film

2359
08:20:54.360 --> 08:20:58.599
more a sense of tiredness, which may be the reason

2360
08:20:58.720 --> 08:21:06.439
of listening to the recording because you like to let

2361
08:21:06.599 --> 08:21:18.159
go completely of everything and drift or into a nice, natural, calm,

2362
08:21:18.560 --> 08:21:33.759
relaxing sleep. So now we're going to focus on your forehead,

2363
08:21:37.680 --> 08:21:40.439
and if you choose, you can incorporate your eyes in

2364
08:21:40.599 --> 08:21:47.479
this focus as well. Your forehead and your eyes. It's

2365
08:21:47.560 --> 08:21:52.080
that whole area basically, almost as if you were wearing

2366
08:21:52.119 --> 08:21:55.840
a mask, you know, like a I don't know, a

2367
08:21:56.000 --> 08:22:02.959
Batman mask or something, or I'm trying to sorrow or something,

2368
08:22:03.040 --> 08:22:05.119
you know, the kind of mask that covers your eyes

2369
08:22:05.639 --> 08:22:12.119
but also covers quite a lot of the forehead. Focusing

2370
08:22:12.200 --> 08:22:14.840
on that area because that's the area that we're now

2371
08:22:14.959 --> 08:22:21.639
going to release tension, stress from your mind, your brain,

2372
08:22:21.919 --> 08:22:25.520
from your mind, and any tension that you may have

2373
08:22:25.799 --> 08:22:31.840
remain your face, in your neck and your jaw, your eyes,

2374
08:22:32.720 --> 08:22:39.400
your forehead, or your scalp. So basically any tension within

2375
08:22:39.520 --> 08:22:48.080
your head area, including your mind and your brain, that's

2376
08:22:48.159 --> 08:22:52.439
going to be released through your forehead and your eyes.

2377
08:22:56.400 --> 08:22:59.840
As I comed down again from twenty down to a

2378
08:23:02.599 --> 08:24:14.279
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven.

2379
08:24:18.520 --> 08:24:19.159
Six.

2380
08:24:22.959 --> 08:24:29.360
Five, war.

2381
08:24:33.279 --> 08:24:43.319
Three one.

2382
08:24:51.599 --> 08:25:01.080
Noticing as you scan your face, but jure eye, the

2383
08:25:01.360 --> 08:25:10.040
cheap bones, your ears, your forehead, your scalp, your neck,

2384
08:25:11.520 --> 08:25:15.479
back of your neck and fronting your neck, the side

2385
08:25:15.639 --> 08:25:26.279
of your neck, and your throat. Noticing being aware of

2386
08:25:26.560 --> 08:25:37.959
the comfort increased being relaxation, not just in your head

2387
08:25:38.080 --> 08:25:43.040
and neck and mind, also the rest of your body.

2388
08:25:48.360 --> 08:25:55.479
Just notice how loose and calm you film and how easily.

2389
08:25:57.200 --> 08:25:58.720
It is to just let go.

2390
08:26:01.560 --> 08:26:17.279
Completely, let go completely, how easely.

2391
08:26:25.080 --> 08:26:28.720
So what I'm gonna do abow is wanted to focus

2392
08:26:28.880 --> 08:26:36.119
on the top of your head, and we're going to

2393
08:26:36.279 --> 08:26:45.400
allow every last piece of tension or stress the mind

2394
08:26:46.560 --> 08:26:51.919
be lingering or hiding in your body or mind my

2395
08:26:52.119 --> 08:26:58.759
head to just be sucked out on the top of

2396
08:26:58.880 --> 08:27:08.919
your head and released into the Yeah, it's sucked down

2397
08:27:09.080 --> 08:27:17.560
into the clouds, a big cloud about your head, almost

2398
08:27:17.680 --> 08:27:23.720
like a whirlpool. This is gonna suck that tension out

2399
08:27:23.880 --> 08:27:34.639
the top of your head, just take away good your focus.

2400
08:27:35.599 --> 08:27:39.520
Imagine an opening on the top of your head with

2401
08:27:39.720 --> 08:27:45.560
that tension and stress and any remaining issues, maybe worries

2402
08:27:45.639 --> 08:27:50.040
of concerns that are no use to you now you

2403
08:27:50.159 --> 08:27:52.919
can all be sucked down at the top of your head,

2404
08:27:54.720 --> 08:28:01.240
have taken away as I count down again, twenty down

2405
08:28:01.759 --> 08:29:01.400
one now twenty nineteen, eighteen, seventeen, sixteen fifty fourteeneen too

2406
08:29:01.560 --> 08:29:39.759
weelve eleven nine eight seven, six.

2407
08:29:43.720 --> 08:29:50.000
Five four.

2408
08:29:53.959 --> 08:30:04.439
Three wha.

2409
08:30:14.720 --> 08:30:15.040
Breath.

2410
08:30:20.119 --> 08:30:33.599
Noticing how you feel, how relaxed and calm you physically

2411
08:30:34.639 --> 08:30:48.439
and mentally feel right now, help peaceful your mind feels.

2412
08:30:51.080 --> 08:30:56.279
It feels so nice to just let go, to give

2413
08:30:56.319 --> 08:31:10.400
yourself some space to breathe easily, to think calmly, just

2414
08:31:10.479 --> 08:31:15.759
to take a break from all that pointless worry and

2415
08:31:17.000 --> 08:31:21.319
concerns about things that you don't need to think about

2416
08:31:24.520 --> 08:31:31.840
right now, because this is your time to let go.

2417
08:31:33.200 --> 08:31:42.959
This is your space to enjoy feeling deeply relaxed, peaceful

2418
08:31:43.119 --> 08:31:50.400
in your mind, relaxed in your body. They can feel

2419
08:31:50.959 --> 08:32:00.759
so good, so nice to just not have to do anything,

2420
08:32:03.080 --> 08:32:12.000
to be able to really enjoy that serenity that comes

2421
08:32:13.560 --> 08:32:19.759
of letting go completely, that peacefulness that comes.

2422
08:32:19.599 --> 08:32:27.759
With being in this.

2423
08:32:29.560 --> 08:32:39.639
Peaceful space. And you can keep this sense of calmness

2424
08:32:40.479 --> 08:32:51.599
for as long as you choose. If you choose to

2425
08:32:51.840 --> 08:32:57.520
drift off into a deep, healing natural sleep.

2426
08:32:58.840 --> 08:32:59.639
Then you can do that.

2427
08:33:03.360 --> 08:33:11.560
It's completely up to you, and you can keep this

2428
08:33:11.880 --> 08:33:17.279
feeling of calmness physically and in your mind for as

2429
08:33:17.479 --> 08:33:31.840
long as you choose to feel completely relaxed, completely relax.

2430
08:33:35.159 --> 08:33:40.799
And I'd like you to make up your mind that

2431
08:33:40.880 --> 08:33:51.840
you're going to relax, and I want to explore that

2432
08:33:52.040 --> 08:33:57.360
with you. What it feels like when you actually decide

2433
08:33:59.560 --> 08:34:04.240
that you and to relax, not forcing yourself, but giving

2434
08:34:04.319 --> 08:34:10.279
yourself that. Yes, it is a command, really, isn't it.

2435
08:34:10.360 --> 08:34:17.720
When you're telling yourself relax in a gentle but firm

2436
08:34:17.799 --> 08:34:25.080
way that only you can really tell yourself in that way.

2437
08:34:25.959 --> 08:34:27.720
You can't really have someone else saying to you and

2438
08:34:27.799 --> 08:34:33.880
now it relax, relax, you know, and it needs to

2439
08:34:33.919 --> 08:34:37.240
be gentle, but you can't. Someone else can't really have

2440
08:34:37.560 --> 08:34:46.439
the same the same kind of influence or power that

2441
08:34:46.759 --> 08:34:54.360
you have over your own physicality, over how you feel,

2442
08:35:00.240 --> 08:35:05.119
because when you say it to yourself, it means more.

2443
08:35:06.279 --> 08:35:12.720
It's personal, and your brain and your unconscious mind and

2444
08:35:12.840 --> 08:35:19.400
your body listens to what you say. So, for example,

2445
08:35:20.000 --> 08:35:22.639
we'll test it out and do a little test, a

2446
08:35:22.680 --> 08:35:26.479
few little tests along the way, and you can get

2447
08:35:26.639 --> 08:35:33.119
more of an idea of the force, a positive force

2448
08:35:33.279 --> 08:35:40.000
that you can have in creating a sense of comfort

2449
08:35:40.200 --> 08:35:45.000
and relaxation and your body and your mind quite quickly

2450
08:35:46.799 --> 08:35:57.479
just by you telling yourself to relax. So I'm going

2451
08:35:57.560 --> 08:36:04.520
to start by let's focus on your hands. So focus

2452
08:36:04.599 --> 08:36:07.240
on your hands and just tell your hands to relax,

2453
08:36:08.240 --> 08:36:13.159
and just say relax. As you focus on your hands,

2454
08:36:15.400 --> 08:36:19.959
you could say my hands are relaxed, or I want

2455
08:36:20.000 --> 08:36:24.319
my hands to relax. I think if you actually do

2456
08:36:24.400 --> 08:36:32.439
it directly by focusing and imagining that your hands can

2457
08:36:32.680 --> 08:36:35.319
hear what you're saying. You know they've got little ears,

2458
08:36:36.080 --> 08:36:41.200
which is a little weird. So talking to your hands

2459
08:36:41.959 --> 08:36:58.279
and just say relax, medicine. Now your hands start to relax.

2460
08:37:10.680 --> 08:37:14.159
Now focus on your eyes and tell your eyes to relax.

2461
08:37:15.360 --> 08:37:20.040
You just say in the same word relax, and find

2462
08:37:20.080 --> 08:37:27.720
the right tone for you. You know, I might say relax,

2463
08:37:28.439 --> 08:37:36.520
but you you might say relax or relax. You know,

2464
08:37:36.840 --> 08:37:42.479
you might say it differently to yourself, and that's important

2465
08:37:43.360 --> 08:37:49.439
for you to gauge what feels right for you. To

2466
08:37:49.680 --> 08:37:54.880
just tell your eyes to relax whilst focusing on your eyes,

2467
08:37:55.360 --> 08:38:00.119
your eyelids, the muscles around your eyes, your eyebrows and

2468
08:38:00.360 --> 08:38:35.799
just tell your eyes directly relax now. Now I just

2469
08:38:35.919 --> 08:38:46.200
did that myself, and sometimes you may feel that you

2470
08:38:46.439 --> 08:38:51.840
need a bit more time for the different parts to relax,

2471
08:38:52.680 --> 08:38:56.560
you know, because I start talking again and maybe that

2472
08:38:56.759 --> 08:39:00.400
part hasn't relaxed fully. But what will happen is it

2473
08:39:00.400 --> 08:39:04.720
would just continue to relax even though I'm talking. And

2474
08:39:04.799 --> 08:39:10.599
that's happened with my eyes. Something else I noticed is

2475
08:39:12.560 --> 08:39:16.360
when I started focusing on my eyes, that actually almost

2476
08:39:16.520 --> 08:39:19.159
became They got worse before they got better in a way.

2477
08:39:19.880 --> 08:39:22.959
So I felt a degree of tension growing in my

2478
08:39:23.119 --> 08:39:29.040
eyes and then disappearing. So I think what that was

2479
08:39:29.159 --> 08:39:34.319
really was just me becoming more aware of the tension

2480
08:39:35.439 --> 08:39:39.720
that was already there that I wasn't. I wasn't focused

2481
08:39:39.759 --> 08:39:44.880
on it before, so I wasn't really acknowledging it or

2482
08:39:47.200 --> 08:40:01.840
really conscious to those feelings. Yeah, my eyes is still

2483
08:40:01.959 --> 08:40:08.599
continuing to relax, as well as my hands. Actually, my

2484
08:40:08.759 --> 08:40:14.959
hands have got a certain kind of energy, like not buzzing,

2485
08:40:15.159 --> 08:40:20.040
but I can kind of feel a degree of energy

2486
08:40:20.119 --> 08:40:26.319
in my hands. Maybe that's where the tension is being released.

2487
08:40:28.200 --> 08:40:37.599
Maybe that's the cause in that the next part, I

2488
08:40:37.680 --> 08:40:39.720
think we should focus on the back of the neck.

2489
08:40:40.400 --> 08:40:45.599
That's the part was quite often, or for me, holds tension.

2490
08:40:45.639 --> 08:40:48.439
I don't know about for yourself, but I think it's

2491
08:40:48.560 --> 08:40:54.880
quite a standard place where tension is sometimes held. So

2492
08:40:57.000 --> 08:41:00.159
and I'm doing exactly what you're doing as you do

2493
08:41:00.240 --> 08:41:03.799
it as well, so I'm telling my body parts to

2494
08:41:03.959 --> 08:41:06.919
relax as well. So if you tell your neck, the

2495
08:41:07.040 --> 08:41:09.840
back of your neck, focus on the back of your neck,

2496
08:41:10.000 --> 08:41:16.919
and just say relax in your own words, in your

2497
08:41:17.000 --> 08:41:20.639
own tone, in your own voice. You can say out loud,

2498
08:41:20.759 --> 08:41:24.959
or you can just say it to yourself internally, but

2499
08:41:25.080 --> 08:41:29.680
you're focusing, and you're saying it literally to the back

2500
08:41:29.720 --> 08:41:32.479
of your neck, as if the back of your neck

2501
08:41:32.639 --> 08:41:39.240
can actually hear what you're saying. So do that now,

2502
08:41:39.479 --> 08:41:43.680
Just say relax to the back of your neck, and

2503
08:41:43.799 --> 08:42:25.400
I'll do the same. Now. What I noticed, and you

2504
08:42:25.639 --> 08:42:30.240
may have had similar thing is even though I was

2505
08:42:30.360 --> 08:42:38.959
focusing on the back of my neck, other parts started

2506
08:42:39.040 --> 08:42:45.240
to I don't know, showed themselves to me, or maybe

2507
08:42:45.439 --> 08:42:48.119
because they want to be relaxed as well. But I

2508
08:42:48.240 --> 08:42:52.360
started noticing the feelings in my shoulders, tension in my

2509
08:42:52.439 --> 08:42:58.520
shoulders and in my upper back. Whether that was because

2510
08:42:59.799 --> 08:43:04.360
my back of my neck was saying, I'm pretty much okay,

2511
08:43:06.000 --> 08:43:15.279
it's the other parts that need attention, but my low

2512
08:43:16.000 --> 08:43:19.599
back of my neck is still relaxing. But I just

2513
08:43:19.720 --> 08:43:26.319
became more aware of other parts that needed attention. Now,

2514
08:43:26.400 --> 08:43:31.319
this might happen, and it's not. It doesn't mean that

2515
08:43:31.400 --> 08:43:35.959
it's going wrong. It just means you're being notified of

2516
08:43:36.919 --> 08:43:44.680
more places that also want to feel relaxed. So I'm

2517
08:43:44.759 --> 08:43:48.919
going to focus on my upper back. So you can

2518
08:43:49.000 --> 08:43:54.799
do the same even if you don't have any feelings

2519
08:43:54.840 --> 08:43:57.040
of tension that are obvious.

2520
08:43:56.880 --> 08:43:57.799
In your upper back.

2521
08:44:00.159 --> 08:44:05.040
Focus on your back and the whole area from the

2522
08:44:05.200 --> 08:44:10.080
shoulder blades down to the middle of your back that

2523
08:44:10.279 --> 08:44:20.200
your spine. And with me, it's more the shoulder blades more. Yeah,

2524
08:44:20.319 --> 08:44:25.439
that's the parts that are really sort of given me

2525
08:44:27.159 --> 08:44:31.720
that not that it needs relaxing. The sounds gonna ask

2526
08:44:31.840 --> 08:44:35.360
that wad to relax and you can do the same. Now,

2527
08:44:46.560 --> 08:45:01.919
relax you up the back. H there's something strange happened there,

2528
08:45:02.439 --> 08:45:05.080
And this often happens.

2529
08:45:05.159 --> 08:45:05.840
I've been doing this.

2530
08:45:05.959 --> 08:45:14.759
For sixteen years or something, and often I'm I'm surprised

2531
08:45:15.680 --> 08:45:22.439
but amazed really that there can be a feeling. So

2532
08:45:22.639 --> 08:45:24.479
when I was focusing on the.

2533
08:45:24.520 --> 08:45:25.240
Back of my neck.

2534
08:45:26.119 --> 08:45:30.240
My upper back was starting to feel quite stressed and

2535
08:45:31.000 --> 08:45:36.560
in need of attention. As soon as I started talking

2536
08:45:36.720 --> 08:45:41.560
to you about my upper back and talking about, you know,

2537
08:45:42.080 --> 08:45:47.080
getting ready to ask the upper back to relax, why

2538
08:45:47.200 --> 08:45:52.840
the back already started to relax. It's almost as if

2539
08:45:52.880 --> 08:45:58.479
it doesn't need to hear the words, just needs intention,

2540
08:46:03.279 --> 08:46:15.279
just needs to be noticed. That is something that often

2541
08:46:15.520 --> 08:46:22.479
happens in this type of situation is when you start

2542
08:46:23.560 --> 08:46:28.560
to relax a couple of parts of your body, as

2543
08:46:28.599 --> 08:46:35.040
we've done with our hands, our eyes and eyelids, and.

2544
08:46:35.279 --> 08:46:44.119
Now back of the neck, top of the back, up.

2545
08:46:44.080 --> 08:46:47.479
A back, the rest of the body seems to just

2546
08:46:48.880 --> 08:46:58.720
take notice and decide in its own way to start relaxing.

2547
08:47:00.560 --> 08:47:05.959
Other parts of your body start to just become looser.

2548
08:47:10.680 --> 08:47:13.479
I suppose it's kind of like a bit of an avalanche,

2549
08:47:13.680 --> 08:47:18.759
you know, the little ball starts rolling. Before you know it,

2550
08:47:18.880 --> 08:47:22.119
the whole of your body is completely relaxed and can't

2551
08:47:31.240 --> 08:47:38.880
and you can focus on your face. You focus on

2552
08:47:38.959 --> 08:47:47.599
your eyes, your eyelids, your eyebrows, and the muscles around

2553
08:47:47.680 --> 08:47:57.200
your eyes. Maybe you start to notice that your forehead

2554
08:47:57.520 --> 08:48:02.159
is more relaxed than it was. Maybe your face is

2555
08:48:02.279 --> 08:48:08.959
more relaxed. I would say my entire face is a

2556
08:48:09.040 --> 08:48:22.439
lot more relaxed than it was. So we're going to

2557
08:48:22.520 --> 08:48:30.159
focus now on your shoulders again, just like before. Just

2558
08:48:30.319 --> 08:48:34.279
tell your shoulders and you can do them individually. You

2559
08:48:34.360 --> 08:48:38.200
can do the right shoulder and left shoulder. I just

2560
08:48:38.319 --> 08:48:42.560
did did both at the same time. And just tell

2561
08:48:42.919 --> 08:48:45.880
your shoulders as you focus on them in your mind,

2562
08:48:47.240 --> 08:48:52.159
focus on them and they feel maybe you can see

2563
08:48:52.279 --> 08:49:02.560
them in your mind's eye. Just tell your shoulders two

2564
08:49:02.639 --> 08:49:56.400
relas as nice as they relax. I didn't notice it,

2565
08:49:56.560 --> 08:50:03.479
especially on my back. Is the connection between the different parts,

2566
08:50:05.000 --> 08:50:14.720
the back, the shoulders, the neck being all connected and

2567
08:50:14.959 --> 08:50:21.439
being such a large part of your body, it's always

2568
08:50:21.599 --> 08:50:29.880
hard to separate them from each other. And my lower

2569
08:50:30.000 --> 08:50:32.040
back is starting to relax on its own.

2570
08:50:38.240 --> 08:50:39.360
Maybe I'm going too.

2571
08:50:39.400 --> 08:50:45.360
Slow and that could be an issue because we all

2572
08:50:45.439 --> 08:50:51.799
go at different speeds. And the idea of the beginning

2573
08:50:51.919 --> 08:50:54.240
of this recording was for you to be able to

2574
08:50:54.479 --> 08:51:10.840
just say to yourself, relax without focusing on any particular

2575
08:51:11.040 --> 08:51:16.840
part of your body. Because when you know that telling

2576
08:51:16.919 --> 08:51:29.040
your hands to relax and your hands relax, you tell

2577
08:51:29.119 --> 08:51:36.159
your eyelids and your eyes and muscles around your eyes

2578
08:51:37.439 --> 08:51:51.159
and your eyebrows to relax, and they relax. You tell

2579
08:51:51.400 --> 08:52:03.240
the back of your neck to relax, and it relaxes.

2580
08:52:11.200 --> 08:52:30.919
You tell your upper back to relax, and it relaxes.

2581
08:52:38.639 --> 08:52:40.639
You tell your shoulders.

2582
08:52:41.919 --> 08:52:54.080
To relax, and they relax.

2583
08:53:17.560 --> 08:53:21.639
When you told your hands to relax, they relaxed, and

2584
08:53:21.759 --> 08:53:25.119
they continued to relax.

2585
08:53:30.919 --> 08:53:31.959
When you told your.

2586
08:53:31.919 --> 08:53:39.799
Eyelids, the muscles around your eyes, your eyebrows to relax,

2587
08:53:41.799 --> 08:53:56.720
they relaxed and continue to relax. When you told the

2588
08:53:56.799 --> 08:54:00.119
back of your neck brocus on the back of your

2589
08:54:00.200 --> 08:54:13.959
neck and told it to relax, it relaxed and continued

2590
08:54:15.439 --> 08:54:30.479
to relax. And you told your upper back to relax,

2591
08:54:32.479 --> 08:54:47.439
it relaxed and continued to relax. That's with your shoulders.

2592
08:54:49.880 --> 08:54:56.439
He told your shoulders to relax, in your shoulders relaxed

2593
08:54:56.919 --> 08:55:04.439
and continued to relax.

2594
08:55:10.119 --> 08:55:15.040
And it's not just that, It's.

2595
08:55:17.720 --> 08:55:22.159
That the rest of your body has also been listening,

2596
08:55:23.840 --> 08:55:29.919
and their relaxation has been spreading. So from your eyes,

2597
08:55:30.279 --> 08:55:37.680
the relaxation spread to your forehead, around your face, into

2598
08:55:37.759 --> 08:55:51.639
your skin, into your jaw, into the fronts and sides

2599
08:55:51.720 --> 08:55:56.479
of your neck, all way down your chest and stomach,

2600
08:56:03.159 --> 08:56:10.319
your relaxed hands and shoulders me up through your arms,

2601
08:56:11.000 --> 08:56:22.880
relaxing your forearms, your up arms, elbows, your wrists, let

2602
08:56:23.000 --> 08:56:39.880
it get lower back, your hips, buttocks growing, or just

2603
08:56:40.279 --> 08:56:48.840
start to relax, so continue even more. Comfort spreading through

2604
08:56:48.919 --> 08:56:49.919
your legs.

2605
08:56:54.720 --> 08:56:56.919
All the way down to your.

2606
08:56:56.880 --> 08:57:06.720
Ankles, the tops of your feet, the sight of your feet,

2607
08:57:08.520 --> 08:57:19.400
and the bottoms of your feet, relaxing into your toes.

2608
08:57:23.240 --> 08:57:48.040
Each tone relaxing, cal please, And as your body relaxes more,

2609
08:57:48.599 --> 08:58:12.520
your mind becomes slower but peaceful, to the point where

2610
08:58:14.680 --> 08:58:27.159
if you choose to fall asleep, you can easy do that,

2611
08:58:32.840 --> 08:58:35.319
easy drift.

2612
08:58:35.720 --> 08:58:36.279
The way.

2613
08:58:41.119 --> 08:58:47.759
Because there's nothing going on in your mind. Your brain

2614
08:58:48.319 --> 08:59:28.279
is peaceful, your body continues to relax, and with that

2615
08:59:28.560 --> 08:59:36.040
connection between your body relaxing, the word do you say

2616
08:59:36.319 --> 08:59:50.159
to yourself relax means that you don't need to focus

2617
08:59:50.279 --> 08:59:57.319
on just one part. You can just focus on your

2618
08:59:57.639 --> 09:00:22.560
entire body, saying the powerful word whoas and the sir,

2619
09:00:24.439 --> 09:00:42.959
those familiar sensations of comfort spreading throughout your body. Who

2620
09:00:43.279 --> 09:00:59.520
saying you're calming and heathing every part to your body, heathing, m.

2621
09:01:02.959 --> 09:01:03.639
Relaxed.

2622
09:01:18.279 --> 09:01:24.040
So all we need to dive that want just tell

2623
09:01:24.080 --> 09:01:24.439
your so.

2624
09:01:28.439 --> 09:01:59.200
Relax, sir, eating completely, Come for the boy, Come, sir, relaxed,

2625
09:02:02.799 --> 09:03:05.159
starting now with number twenty nineteen eighteen seventeen sixteen fifty

2626
09:03:27.720 --> 09:03:58.959
forty thirty.

2627
09:04:33.479 --> 09:08:59.519
Well the U eight.

2628
09:09:17.080 --> 09:12:22.599
US US six EXCLUSI.

2629
09:15:52.599 --> 09:16:13.879
One two counting down from ten to one ten nine

2630
09:16:15.559 --> 09:16:30.000
eight seven six five four three.

2631
09:16:32.599 --> 09:16:35.720
Two one.

2632
09:16:42.760 --> 09:16:45.639
And maybe that was a bit too quick in order

2633
09:16:45.720 --> 09:16:49.639
to relax. Maybe it's a bit too fast for you

2634
09:16:49.959 --> 09:16:59.639
to notice the calming of your body, maybe even a

2635
09:16:59.680 --> 09:17:03.559
little bit of pressure there, like you're counted down from

2636
09:17:03.639 --> 09:17:06.279
ten to one. What do you expect me to do? Man,

2637
09:17:07.239 --> 09:17:10.919
expect me to stick go with floppy just because you're

2638
09:17:11.000 --> 09:17:12.040
counting down.

2639
09:17:16.160 --> 09:17:16.360
Too.

2640
09:17:17.360 --> 09:17:20.680
If you try it again, but this time, I'll go

2641
09:17:20.720 --> 09:17:27.800
a bit slower this time, and you focus on the

2642
09:17:27.959 --> 09:17:32.080
whole of your body before we focus on your legs.

2643
09:17:34.519 --> 09:17:43.680
Just notice how your body does start to feel more

2644
09:17:44.120 --> 09:18:03.160
relaxed with every number that I count down ten nine

2645
09:18:08.919 --> 09:18:33.440
eight seven, six, five.

2646
09:18:43.519 --> 09:18:51.720
Four three.

2647
09:19:05.000 --> 09:19:42.680
Two one. And just notice how how you feel, generally,

2648
09:19:43.120 --> 09:19:57.440
how your body feels. It's not necessarily even about counting

2649
09:19:57.559 --> 09:20:04.720
down from ten to one. It's that space that you have,

2650
09:20:06.040 --> 09:20:24.160
that body space between being active physically or mentally to

2651
09:20:24.440 --> 09:20:34.400
just sitting or lying down, just being there, not doing anything,

2652
09:20:34.599 --> 09:20:41.199
not saying anything, not needing to think about anything. So

2653
09:20:41.919 --> 09:20:44.919
it opens up a space, you know, a bit of

2654
09:20:45.000 --> 09:20:55.959
a space, the gap. And the more I came down

2655
09:20:56.000 --> 09:21:00.440
from the tental one, the bigger that gap because ms.

2656
09:21:03.360 --> 09:21:15.839
So there's that gap of calmness, of comfort, relaxation. It's

2657
09:21:15.879 --> 09:21:28.000
a nice feeling, yeah, And it moves those stresses or

2658
09:21:28.559 --> 09:21:42.440
discomforts physically or emotionally moved away. Allows you.

2659
09:21:45.120 --> 09:21:45.639
To just.

2660
09:21:48.639 --> 09:21:55.360
Slow down. Someone to count again from ten down to one,

2661
09:21:55.800 --> 09:22:06.000
and notice that gap widening, the gap, And as it widens,

2662
09:22:06.080 --> 09:22:12.440
it's almost like the stress and attention falls into the gap.

2663
09:22:25.919 --> 09:22:30.440
It gives you that distance, that space.

2664
09:22:32.440 --> 09:22:37.879
Now ten.

2665
09:22:42.239 --> 09:23:22.239
Nine, eight, seven, six, five.

2666
09:23:33.080 --> 09:23:52.199
Four, three.

2667
09:24:08.319 --> 09:24:43.160
Two one. And how does your body feel.

2668
09:24:45.080 --> 09:24:45.239
Now?

2669
09:24:58.000 --> 09:25:09.800
Can you notice the do you feel in calmer? Do

2670
09:25:09.919 --> 09:25:38.599
you feeling more relaxed? As we're now focus on your legs,

2671
09:25:40.360 --> 09:26:00.760
just your legs. We're just gonna start with focusing on

2672
09:26:01.239 --> 09:26:20.400
your thighs. Of course, it's not the most exciting thing

2673
09:26:20.519 --> 09:26:27.080
to be doing because I'm sure like most of your

2674
09:26:27.120 --> 09:26:39.559
body is not not going on right now. Just focusing

2675
09:26:40.239 --> 09:26:45.800
on the whole of your thighs the tops of your thighs,

2676
09:26:46.599 --> 09:26:51.919
the sides of your thighs, the bottoms of your thighs.

2677
09:26:53.440 --> 09:26:58.879
You're outer thighs and you're inner thighs. Basically the whole

2678
09:26:58.959 --> 09:27:06.440
of your thigh that eats into your hip and it

2679
09:27:06.599 --> 09:27:17.279
goes down to your knee joints. Now, this is a

2680
09:27:17.400 --> 09:27:25.800
big area. It's a very heavy area. It's very strong,

2681
09:27:27.040 --> 09:27:32.000
probably the strongest muscles in your body or in your thighs.

2682
09:27:42.199 --> 09:27:43.120
But I don't think we.

2683
09:27:44.839 --> 09:27:57.800
Perhaps will give enough attention to our thighs. Perhaps we don't.

2684
09:27:59.199 --> 09:28:08.199
They could noledge how important our thighs are to our lives,

2685
09:28:19.720 --> 09:28:29.160
how much they actually do for us all through our lives.

2686
09:28:36.279 --> 09:28:38.959
And it may seem sound really weird, but.

2687
09:28:41.839 --> 09:28:42.879
I think that all of.

2688
09:28:42.919 --> 09:28:53.760
Our body parts, especially our thighs, need some TLC, a

2689
09:28:53.839 --> 09:29:06.879
bit of love shown, a bit of acknowledgement, thank you,

2690
09:29:10.040 --> 09:29:22.360
gratitude for what our fighs do for us. And I

2691
09:29:22.519 --> 09:29:24.959
know this may sound a bit strange.

2692
09:29:27.559 --> 09:29:29.080
Maybe you think, why am I?

2693
09:29:29.839 --> 09:29:33.000
Surely I should be in the garden hugging a tree

2694
09:29:33.199 --> 09:29:41.319
or something. Wow, it's hard to set a microphone up

2695
09:29:41.360 --> 09:29:44.720
on a tree. That's why I'm doing this indoors. Otherwise

2696
09:29:44.760 --> 09:29:48.080
I would be outside hugging a tree. Now I can't

2697
09:29:48.120 --> 09:29:56.879
see the television from the tree. If you move down

2698
09:29:56.959 --> 09:30:06.680
to your knees against such an important part, and I

2699
09:30:06.800 --> 09:30:13.639
think we don't necessarily I'll speak for myself here. I

2700
09:30:13.720 --> 09:30:18.839
don't necessarily appreciate all that my needs do for me

2701
09:30:20.120 --> 09:30:25.279
until I have a problem with my knee. It's occasionally

2702
09:30:25.360 --> 09:30:30.319
if I ever maybe i'll bash it, or it's aching

2703
09:30:30.519 --> 09:30:36.879
for some reason. It's then that I realize how much

2704
09:30:37.000 --> 09:30:40.639
it does. You know, the benefit of being able to

2705
09:30:41.599 --> 09:30:50.800
use my legs without any kind of physical discomfort is

2706
09:30:51.599 --> 09:31:00.360
a beautiful thing that's possibly not appreciated until it's temporarily moved.

2707
09:31:01.480 --> 09:31:08.480
You know that's comfort. But as you focus on your knees,

2708
09:31:10.639 --> 09:31:16.279
regardless of how your knees feel, you can have that

2709
09:31:16.559 --> 09:31:22.720
sense of gratitude and love to your knees for all

2710
09:31:22.839 --> 09:31:35.040
that they do for you, And you can still have

2711
09:31:35.239 --> 09:31:40.319
that attention on your thighs. Maybe notice how your thighs feel,

2712
09:31:42.519 --> 09:31:51.639
Maybe noticed that they are relaxing more.

2713
09:31:53.120 --> 09:31:53.519
Deeply.

2714
09:32:00.279 --> 09:32:04.720
As you focus now on the bottoms of your legs,

2715
09:32:05.239 --> 09:32:10.959
your shins, and your calf muscles, the bones between your

2716
09:32:11.959 --> 09:32:17.599
knees and your feet incorporates and the course, your ankles

2717
09:32:19.959 --> 09:32:31.040
so important. Anyone that's had even like the slightest sprain

2718
09:32:31.199 --> 09:32:38.160
of an ankle knows how how much we take our

2719
09:32:38.360 --> 09:32:46.919
ankles for granted. And it's kind of strange in a

2720
09:32:46.959 --> 09:32:52.559
way when you think that. You know, logically, our wrists

2721
09:32:52.720 --> 09:32:55.559
are a lot thinner than the rest of our arms,

2722
09:32:56.720 --> 09:33:00.400
which is okay, it doesn't can't see any with that

2723
09:33:01.680 --> 09:33:07.599
because we're just picking stuff up. But our ankles so

2724
09:33:07.800 --> 09:33:17.839
much thinner than the rest of our legs, and from

2725
09:33:17.879 --> 09:33:22.400
a physics perspective or logical even it doesn't really make

2726
09:33:22.559 --> 09:33:30.559
sense that all this weight would ultimately be resting on

2727
09:33:31.440 --> 09:33:40.519
your ankles then leading to your feet that thin area,

2728
09:33:42.000 --> 09:33:51.599
thin bone. Yeah, it does so much great work. Supports us,

2729
09:33:51.639 --> 09:34:01.639
supports our body for a lifetime, help us to balance,

2730
09:34:03.879 --> 09:34:16.720
It helps you to get around and be mobile. And

2731
09:34:16.760 --> 09:34:24.480
there's the calf muscles. Of course, when I was younger,

2732
09:34:24.839 --> 09:34:28.160
I couldn't see the point in calf muscles didn't seem

2733
09:34:28.199 --> 09:34:33.279
to do anything. Okay, if I walked around on tiptoes,

2734
09:34:34.080 --> 09:34:37.919
then my calf muscles get some work. But of course

2735
09:34:38.000 --> 09:34:42.120
that's not true. The calf muscles are being used whenever

2736
09:34:42.199 --> 09:34:54.120
we use our legs and your shins there to protect

2737
09:34:56.080 --> 09:35:04.760
your lower legs, shaped in a way almost as a

2738
09:35:04.800 --> 09:35:17.080
protector for the bone, leading of course to your ankles

2739
09:35:20.480 --> 09:35:27.599
and your feet. We're not going to focus on your feet.

2740
09:35:27.680 --> 09:35:32.040
We're just going to focus on the legs. And I realize,

2741
09:35:34.080 --> 09:35:37.959
and now that I've mentioned your feet, you probably focuses

2742
09:35:38.279 --> 09:35:41.319
on them anyway, So maybe I should focus on your

2743
09:35:41.400 --> 09:35:47.239
feet a little bit. You can have them in your

2744
09:35:47.239 --> 09:35:53.639
awareness the same as you have your thighs in your awareness.

2745
09:35:54.519 --> 09:35:55.839
Even though we haven't been.

2746
09:35:55.800 --> 09:36:01.680
Focusing on your thighs a few minutes, let me focus

2747
09:36:01.800 --> 09:36:15.760
in on your ankles. There's still that sensation of comfort

2748
09:36:18.480 --> 09:36:30.400
in your thighs, and there's that movement of energy because

2749
09:36:30.480 --> 09:36:37.440
the thighs hold lots of different sensations. Of course, there's

2750
09:36:37.480 --> 09:36:42.199
the muscles, the big strong muscles that we have in

2751
09:36:42.319 --> 09:36:56.160
our thighs. But the skin on the outside of the thighs,

2752
09:36:57.160 --> 09:37:01.839
as in the outside of all of our body, can

2753
09:37:01.919 --> 09:37:13.279
be very sensitive, sensitive to the touch, sensitive to temperature,

2754
09:37:19.839 --> 09:37:27.360
and inside your thighs the bones, there's the muscle, there's

2755
09:37:27.440 --> 09:37:32.519
the blood, vessels, the arch trees, all this stuff that's

2756
09:37:32.800 --> 09:37:41.599
inside your thighs. I guess sometimes it'd be nice if

2757
09:37:41.599 --> 09:37:46.440
you could actually put your fingers inside your thighs and

2758
09:37:46.519 --> 09:37:52.319
a message, so you can message on the outside, of course,

2759
09:37:53.120 --> 09:37:55.440
and to be able to get deep into the muscles,

2760
09:37:56.480 --> 09:38:00.279
to be able to just message inside your thigh eyes,

2761
09:38:01.160 --> 09:38:09.559
message in the bones of your leg message in or

2762
09:38:09.680 --> 09:38:20.160
the veins, and just gently healing your thighs, and you

2763
09:38:20.239 --> 09:38:27.400
could move down message and inside your knees, just message

2764
09:38:27.440 --> 09:38:34.360
in those bones, but with healing fingertips, spreading that healing

2765
09:38:34.639 --> 09:38:45.160
energy deep into the choice of your knees. Of course,

2766
09:38:45.239 --> 09:38:48.559
there's the back of your your knee, you know, the

2767
09:38:48.720 --> 09:38:55.720
inside crease where your knee is. It's a really sensitive area.

2768
09:38:57.680 --> 09:39:02.400
Really that's very nice when you stroke it. That might

2769
09:39:02.480 --> 09:39:06.639
be because it's an area that's not really touched very often.

2770
09:39:08.680 --> 09:39:15.519
It's almost like a hidden part, that crease in your legs.

2771
09:39:15.639 --> 09:39:22.680
It's almost it's like a part that has a sensitivity,

2772
09:39:22.760 --> 09:39:33.199
which is a little bit different. Of course, it's protected

2773
09:39:33.319 --> 09:39:44.519
by your legs. So you can imagine putting your fingers

2774
09:39:44.720 --> 09:39:54.720
into that crease in your legs. Fold in between your legs.

2775
09:39:55.440 --> 09:39:59.959
You can just message with your fingertips. Imagine your fingertips

2776
09:40:00.160 --> 09:40:11.080
going inside massage in the muscle tissue. You can of course,

2777
09:40:11.239 --> 09:40:17.879
feel the bones of your knees healing through your fingertips,

2778
09:40:25.279 --> 09:40:30.559
and then as you go down to your calf muscles,

2779
09:40:31.000 --> 09:40:32.680
and that's the part I'd like to be able to

2780
09:40:33.559 --> 09:40:40.879
really put my fingertips deep inside my calf muscles, massage

2781
09:40:41.000 --> 09:40:50.040
in every single tissue of that muscle, healing every part.

2782
09:40:56.040 --> 09:41:02.120
And then doing the same for my shins, massage and

2783
09:41:02.959 --> 09:41:10.680
gently stroking the bones, gently stroking them, healing and loving way,

2784
09:41:12.000 --> 09:41:18.800
because they deserve to be treated as the precious bones.

2785
09:41:18.440 --> 09:41:18.919
That they are.

2786
09:41:20.519 --> 09:41:23.760
Our legs are so precious as in all the other

2787
09:41:23.919 --> 09:41:32.040
parts of our body, and more precious of anyture on

2788
09:41:32.160 --> 09:41:47.879
the planet. When when you start to think about the

2789
09:41:48.120 --> 09:41:56.639
legs in this way, it can change your perspective.

2790
09:41:59.360 --> 09:42:00.680
It might out the bit.

2791
09:42:03.599 --> 09:42:07.839
A bit silly to start with the idea of having

2792
09:42:08.760 --> 09:42:18.720
love for your legs, showing appreciation for your thighs, wanting

2793
09:42:18.879 --> 09:42:22.760
to be able to put your hands in your thighs

2794
09:42:24.760 --> 09:42:31.199
the message the muscles and the bones, and to get

2795
09:42:31.239 --> 09:42:39.519
your fingers deep in there, releasing all tension, just to

2796
09:42:39.720 --> 09:42:49.120
show how much you care about your legs, how much

2797
09:42:49.199 --> 09:42:54.879
you care for what your legs do for you regularly,

2798
09:42:57.279 --> 09:43:06.760
your knees, your calves, your ankles, the strength of your

2799
09:43:06.919 --> 09:43:15.000
ankles considering how thin they are compared to the rest

2800
09:43:15.080 --> 09:43:22.480
of your legs, especially your thighs. Yeah, they're so strong,

2801
09:43:24.040 --> 09:43:38.440
so flexible, absolutely amazing things. Your ankles are truly a

2802
09:43:38.599 --> 09:43:49.440
gift because of what they do for you, supporting all

2803
09:43:49.639 --> 09:43:56.519
that weight, regardless of how what weight you are, even

2804
09:43:56.559 --> 09:44:01.559
if you're only eight stones, still a lot of weight

2805
09:44:01.839 --> 09:44:03.480
for these little ankles.

2806
09:44:07.080 --> 09:44:07.959
Now, I'm a lot.

2807
09:44:08.040 --> 09:44:17.959
Heavier than each sting double back, yet my ankles support

2808
09:44:18.040 --> 09:44:25.440
my body all the time, or they do give off

2809
09:44:25.480 --> 09:44:30.919
a sigh of relief when I sit down, as have

2810
09:44:31.040 --> 09:44:40.080
my whole legs, though my feet feet also go my

2811
09:44:40.199 --> 09:44:40.879
toes clap.

2812
09:44:42.080 --> 09:44:42.839
I'm so happy.

2813
09:45:02.599 --> 09:45:11.800
Your legs really are amazing, and I know there talking

2814
09:45:11.839 --> 09:45:18.160
about talking about your legs is probably possibly one of

2815
09:45:18.239 --> 09:45:22.559
the most most boring things I've ever heard anyone say.

2816
09:45:23.480 --> 09:45:30.919
Possibly they're boring or not. Everything I said is true.

2817
09:45:33.400 --> 09:45:48.239
Your legs are amazing. Your legs deserve not just respect,