April 28, 2025

(music) (10 hours) Pain Dissociation | Let me bore your pain away #30 | Jason Newland | 28th April 2025

(music) (10 hours) Pain Dissociation | Let me bore your pain away #30 | Jason Newland | 28th April 2025
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Hello, and welcome to Let Me Boil Your Pain Away.

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My name's Jason Newland.

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My website.

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Jasone dot com.

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It's a really groovy place to go to. All my

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recordings are on there and you really should visit. It's

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a lovely place to holiday.

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Oh if.

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Please only listen when you can safety close your eyes.

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What else?

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If you've got any questions for Q and a Friday,

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there's a form that you can fill in on my website,

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and I do have a Facebook group called Jason Newlands

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Boring Group which you can join. There's a link to

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that on my website as well. And lastly, my YouTube

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channel is at Jason.

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Land. I forgot what it was for a second, So yeah,

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all my latest recordings I also upload to YouTube and

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all the podcast episodes so you can.

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Listen to them there as well. That is everything I think,

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uh sif so today.

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Today to day, I hope everyone's well. As I said,

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this is the let Me Boil Your Pain Away. These recordings,

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it's just me talking. I usually focus on a specific,

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specific kind of thing and I go from there. Just

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it depends. It all depends.

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So what I do.

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I do quite a bit of research for these recordings.

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When I say quite a bitter, I do a little bit.

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Try and look through some of the research papers and

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the books and stuff that have been written over the years,

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and also, you know, try and include some up to

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dates information as well as me just chatting and discussing

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some kind of techniques that you could use if you

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wanted to, or.

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You can just sw NOWT. So I also need to

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just add this is not replacement for therapy or medical advice.

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Only listen to this recording when you know the cause

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of the chronic pain and.

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You have permission from your doctor. Oki doki basically just

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me chatting, just me chatting, and if it helps, great,

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you know. And I think it's a little bit like

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they'll let me boy to sleep.

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Whi's very similar to let me boy to sleep in

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a sense of me just waffling on.

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A little bit more.

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Focused on this one, on this one, a little bit

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more focused because I do try and keep bringing it

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back to the subject. However, I think that over time,

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as with the let Me Boy to sleeps.

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You get used to my voice and.

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You kind of get used to feeling a certain way,

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feeling relaxed, feeling calm, feeling comfortable, your mind slows down,

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your body relaxes, there's a sense of peacefulness that can

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come over you. And you may also find that your

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mind drifts. So you know, it's these are kind of

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things that would be natural. It's it's probably no different

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from really in the same way kind of if you

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listen to a favorite piece of music, it brings back

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maybe the feelings that you have about that particular bit

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of music. So I'll give you an example of my

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own there totally Clips of the Heart or down Under?

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Do you come from a landown under that one?

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Or Africa? Okay, that wasn't a very good example of

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that one, but Toto could have been or whatever would

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a man Africa that one? So those songs give me

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a sense of I get a sense of well being

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when I hear those songs because they remind me of

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you know, that period when I've I really first got

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into music the early eighties.

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That's when I liked music before that, but I kind

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of really got into music like late seventies, early eighties.

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With the late.

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Seventies, I was kind of, I suppose following my brother's

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leads in a way, you know, I was kind of

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into what they were into trying to copy them maybe,

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But in the eighties I went in my own direction

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because I liked stuff that they didn't necessarily like because

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different age groups. So I was the only one in

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my family that loved Shaking Stevens absolutely loved he was

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the king. But no one else in the family loved him.

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They all knew that I loved him, and they accepted that,

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but no one else. I'm not saying they didn't like him,

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but no one was the kind of fan that I was.

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In fact, in fact, I should have gone to see

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him in concert. That's what a big fan I was.

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But I never never even thought about it. I don't

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know if I'd want to have gone to a big

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place with lots of people.

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Lots of people.

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So what I did this is I did this, I

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think a couple of days ago. I went on to

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chat GPT, which is my little assistant, my little study assistant.

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I just asked, please list all books to discuss chronic

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pain relief in detail. So I went through a few

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books and I said, can you put now listen them

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all together?

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So they did so the core books.

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So what I did, then, let's dive into book one,

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which is Hypnosis for Chronic Pain Management Therapist Guide by

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Mark P. Jensen, published twenty eleven Oxford University Press.

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So, Mark P.

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Jensen, Hypnosis for Chronic Pain Management Therapist Guide. I think

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I've got that book on my bookshelf as well, anyway,

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because I've got pretty much all books. I haven't got

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all chronic pain books, but I think I've got all

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the hypnosis books for chronic pain that have got like

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hypnosis and chronic pain in the title.

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I've got most of those, I think, if not all

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of them.

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So apparently, he says he this is the most, probably

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the most important textbook specifically dedicated to using hypnosis for

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chronic pain. Now, the good thing about I'm not like

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pumping myself up. That's weird, but you know, I can

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see something and now I kind of know what it

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means and I can explain it without having to explained

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to me from the book. So the science and principles

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overview chronic pain psychological psychological aspects or physiological hypnosis basics.

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So what I was interested is.

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Summer things that they're talking about. So the key stuff

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that they're focusing on for me is techniques pain dissociation

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altered sensory experience time distortion. So I've talked about time

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distortion as well, which would be.

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In the past.

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It's kind of shrinking painful episodes into smaller timeframes. And

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this is ideal if you're not driving or you're not

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doing something that needs your attention, because ultimately.

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You would not go to sleep, but.

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It kind of wouldn't really necessarily be aware of the

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time when the discomfort was there, and then you'd kind

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of become more alert at the end of it when it's.

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Kind of gone. In a sense time distortion. I mean,

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in the same as you know, when we go to sleep,

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we wake up. There's no really any way of knowing

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how many hours were being in bed. You can guess

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by how light it is outside, or if you've got

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a clock next to you, by somebody guesses it, if

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you've got a clock next to your bed, but you can't.

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You know.

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Sometimes I don't know about you, but I'll wake up

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for a bladder empty in session and it might feel

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like I've only been in bed for a little while,

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and maybe I might have been in bed.

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For three or four hours. Other times I might think, oh,

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it's got to be at least five in the morning,

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and it's only I've only been.

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In bed for an hour, so it's you know, it

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just changes. It's hard to really I guess that is

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time distortion in a way, so pain blocking imagery. So

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I did something like this the other day as well,

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using things like shields, filters, clouds, lights, et cetera. And

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I was tall about having a cast, like having a

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cast which protects that part of the body. And I was

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talking about here's something I used to do, not for

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chronic pain necessarily, but definitely for my own safety as

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far as I suppose.

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Germs.

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I know it's going to sound a bit weird, but

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in the past, when I've been sitting on the bus,

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I do a few different things when.

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I'm sitting on the bus.

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Nothing illegal. I'm talking about in my mind, and I

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would imagine that I was surrounded by a bubble, like

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a protective bubble, so that if there's anyone around that

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was coffeeing or sneezing or breathing, most of them were breathing,

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but just to keep their germs away from me. And

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this is long before any kind of international incident that

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led to people wear masks.

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I mean this is like.

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Ten fifteen years ago, and it just eased my attension,

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caused me to feel more relaxed by imagining that that

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barrier was there and it wasn't just a barrier from

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germs and stuff. In my mind, it was also a

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barrier from negativity. But then I realized I kind of

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added to it, and I started sending healing energy to

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other people, imagined it raining down on them like sprinklers,

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like a smoke alarm sprinkler thing, because I realized I

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was focusing too much on me and realizing that actually

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by sending out healing to them would be more beneficial

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to me than trying.

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To keep them out.

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And sometimes I actually imagine that I all had bubbles

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around them, each being protected but at the same time

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filling up with healing energy. Now I realize it sounds

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a bit wacky, maybe, and it's just it's the imagination,

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that's all. But I found it helped I did. So

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you've got empowerment where you think about things that help

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you to feel more in control. I guess being reminded

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that you have a lot more control over how you

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feel that maybe you realized before. And if you listen

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to this and you're an adult, you'll know this anyway.

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There's more control and now over maybe how you react,

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how you feel then you maybe did when you was little,

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when you was a young kid. Then there's muscles.

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Uh whatever. Look, that's the other thing that's weird. I've

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just clicked on the wrong page. What other things have

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we got here? I was all right until a second ago.

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Now it's just all gone, it's all disappeared in her. Really,

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it's very okay.

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So post hypnotic cues teaching a brain to automatically dial

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down pain. So I've done recordings on that. It's something

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A lot of that is to do with a expectation,

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and expectation can be very powerfully affected by previous memories

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and previous physical feelings. So by listening to this recording,

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let's say, for example, you feel more relaxed. That's the

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very least really that I would hope that you'd benefit from,

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is she'd feel more relaxed, feel calmer, Your mind would

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be a bit slower, and maybe your body feel more peaceful,

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and you may have a sense of well being, maybe

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more of a sense of positivity even which is quite nice.

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But then the next time you listen to my recording,

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whether it's a new one, whether it's the old one,

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whether it's one from ten years ago or one from

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you know, a new one that I do, or even

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a different kind of podcast. You'll almost be expecting to

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feel relaxed. And when you hear my voice, there's that

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maybe that expectation, and when you do hear my voice,

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you'll feel calmer, and your mind will slow down, maybe

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you'll drift. Maybe your mind will drift.

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And absorb the.

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Just to absorb anything that is useful for you that

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I say, because I'm going to be saying a lot

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of things, and some of us is going to be

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a bit pointless, but some of it might really be

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useful and that can just be absorbed into your mind

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and potentially shape the way that you feel about your

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body and your physical sensations in a more positive way

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moving into the future as well as now. So other

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things strengths of some of these things. So you've got

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highly evidence based and so these techniques are evidence based

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and not just made up random stuff. I do make

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up a lot of random stuff as well, But I

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like that. I like that idea of trying things out

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because it's never ending. That you're We're never going to

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run out of ideas. And that's why I've spent nineteen

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years doing this stuff, is because I never run out

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of ideas. There's always something new that I can try.

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Doesn't mean it's going to be perfect, but it might

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be really good.

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It might be useful.

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And ance that's the bottle, that's the name of the day.

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Useful. Does it help?

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A relaxation equals chronic pain relief? You know that's just

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again that's based in science, not an opinion. So when

245
00:18:34.640 --> 00:18:43.000
you relax, your focus changes in the same way as

246
00:18:43.039 --> 00:18:47.960
when you listen to me. Your focus changes, and it

247
00:18:48.000 --> 00:18:52.480
would do regardless of where you were, what you were doing,

248
00:18:52.839 --> 00:18:54.920
how you were feeling before, who you're with.

249
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You know, even if you was at a birthday path

250
00:19:01.119 --> 00:19:02.960
you decided to go and sit in the guarden and

251
00:19:03.039 --> 00:19:06.680
listen to this, You're going to feel very different to

252
00:19:06.759 --> 00:19:11.720
how you felt when you was at the party. You're

253
00:19:11.759 --> 00:19:16.599
not going to notice necessarily the other people as much

254
00:19:16.599 --> 00:19:19.519
as you used to when you were there, even though

255
00:19:19.559 --> 00:19:23.319
it might be the same volume level of the people

256
00:19:23.640 --> 00:19:28.920
of the party of music maybe, but as you listen

257
00:19:29.039 --> 00:19:34.519
to my voice, you would go more inward, more focused

258
00:19:34.559 --> 00:19:42.799
on how you feel calmer and more relaxed and peaceful.

259
00:19:47.279 --> 00:19:51.440
Everything I do, I try and make practical and user friendly,

260
00:19:54.359 --> 00:19:57.839
and the exercises, whether they're my exercises or ones that

261
00:19:57.880 --> 00:20:02.119
are just copied. Don't really take credit for anything that

262
00:20:02.200 --> 00:20:06.000
I say, because I don't know how much of it

263
00:20:06.079 --> 00:20:10.519
is unique and how much of it is just stuff

264
00:20:10.559 --> 00:20:13.880
that I've remembered from books I've read or lectures I've

265
00:20:13.880 --> 00:20:18.759
listened to, or whatever. But hopefully it's useful.

266
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If it does come from somewhere that I know, I

267
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do try and give the source, and like today, I'm

268
00:20:24.279 --> 00:20:29.160
given a source from this book. But even if I

269
00:20:29.200 --> 00:20:34.079
go through a technique, because I don't go through any

270
00:20:34.079 --> 00:20:36.680
of these techniques, probably without even looking at the book,

271
00:20:37.200 --> 00:20:43.640
just with an outline of it, but I will probably

272
00:20:43.720 --> 00:20:49.039
do it differently. I'll add my own or spin, which

273
00:20:49.160 --> 00:20:55.359
means I might not be doing it properly, but hey, customizable.

274
00:20:55.720 --> 00:20:59.440
I think the point is you can use these in

275
00:20:59.480 --> 00:21:05.599
a way that suits you because you don't have to

276
00:21:05.640 --> 00:21:08.519
do anything. You don't have to listen to this. It's

277
00:21:08.559 --> 00:21:13.480
not compulsory, so the fact that you remember the actually

278
00:21:13.759 --> 00:21:19.160
you're choosing to spend your time and time is very valuable.

279
00:21:19.839 --> 00:21:27.279
You're choosing to spend your time listening to my squeaky voice.

280
00:21:28.039 --> 00:21:32.599
It can give you a little bit of comfort, a

281
00:21:32.599 --> 00:21:36.720
little bit of relief. You know that this is your

282
00:21:36.839 --> 00:21:43.079
choice to listen, and you're choosing to listen because you're

283
00:21:43.079 --> 00:21:50.160
expecting to feel more comfort, more peace, and that's useful.

284
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So and it's that the potential weaknesses of listening into this.

285
00:22:00.880 --> 00:22:01.279
I'm not.

286
00:22:03.240 --> 00:22:07.240
Taking on a role as a therapist, and it's not

287
00:22:07.319 --> 00:22:09.440
the same as a one on one session. If he

288
00:22:09.559 --> 00:22:13.359
was in a room with someone going through this stuff,

289
00:22:13.440 --> 00:22:16.720
it'd be different. I mean, this might be better than that.

290
00:22:16.839 --> 00:22:21.039
I don't know. It depends on what it shouldn't be.

291
00:22:21.119 --> 00:22:22.599
It should be better if you're in a room with

292
00:22:22.680 --> 00:22:29.039
a therapist, but you're probably not going to get it's

293
00:22:29.039 --> 00:22:32.839
not going to be the same. You won't be sitting

294
00:22:32.839 --> 00:22:35.960
in a room with a therapist just rambling on like

295
00:22:36.039 --> 00:22:39.119
this because that's this isn't professional. This is not a

296
00:22:39.119 --> 00:22:40.160
professional way to do it.

297
00:22:41.559 --> 00:22:42.079
This is.

298
00:22:43.519 --> 00:22:50.200
Relatively unfocused in a sense of I'm not asking you

299
00:22:50.279 --> 00:22:55.759
to do anything. I'm not trying to control your thoughts

300
00:22:56.359 --> 00:22:59.559
or manipulate you, even in a positive way. I mean

301
00:23:00.160 --> 00:23:03.000
not trying to get you to focus on this. Now

302
00:23:03.039 --> 00:23:07.559
do this now, one, two, three, four. And even if

303
00:23:07.599 --> 00:23:14.400
I do read out you know an exercise, you can

304
00:23:14.480 --> 00:23:16.240
do it or not do it. I might go through

305
00:23:16.279 --> 00:23:17.839
it and I'm going to do this and I'll do it.

306
00:23:18.599 --> 00:23:21.880
Do it or not, it's up to you. But it's

307
00:23:21.920 --> 00:23:34.680
just me going through some things. So the pain dissociation technique,

308
00:23:34.680 --> 00:23:37.799
that's the one I'm going to focus on today.

309
00:23:38.039 --> 00:23:42.440
From that book. Now it's not from that, but I

310
00:23:42.440 --> 00:23:45.400
mean it is from that book, but it's not. It's

311
00:23:45.440 --> 00:23:50.359
not an original idea. Is something that's been around for

312
00:23:50.640 --> 00:24:02.119
probably centuries, but it's it's very powerful, and dissociation can

313
00:24:02.160 --> 00:24:08.160
be it can be really easy for some reason for children,

314
00:24:08.680 --> 00:24:15.519
really really young people have a tendency to dissociate a

315
00:24:15.519 --> 00:24:20.880
lot easier, and imagination to imagine things that you know,

316
00:24:21.160 --> 00:24:23.039
it can be a little bit easier for really really

317
00:24:23.079 --> 00:24:28.319
young kids. So hypnosis, for example, I'm not I'm not

318
00:24:28.400 --> 00:24:33.920
going to I'm not doing hypnosis here, but hypnosis really

319
00:24:33.960 --> 00:24:35.960
could be useful. So if you're if you've got a

320
00:24:36.079 --> 00:24:41.559
child that needs that could do with us help with

321
00:24:41.720 --> 00:24:49.039
hypnosis and stuff, then seek out a professional hypnotist or hypnotherapist.

322
00:24:49.720 --> 00:24:53.240
And maybe or if you've got a clinical psychologist that

323
00:24:53.319 --> 00:24:57.480
does hypnosis, and I'm pretty certain that's a young child,

324
00:24:57.519 --> 00:24:59.319
you can sit in a room with them as well,

325
00:25:00.279 --> 00:25:05.599
and it could be something really useful.

326
00:25:06.559 --> 00:25:10.839
I mean, this isn't aimed at I mean, it's aimed

327
00:25:10.839 --> 00:25:13.799
at anyone that wants to listen to it. It's not

328
00:25:13.839 --> 00:25:15.920
aimed at children, it's not aimed at adults. It's just

329
00:25:15.960 --> 00:25:21.319
aimed at whoever wants to listen. Generally at adults, to

330
00:25:21.319 --> 00:25:24.720
be fair, but whoever. I don't know if little kids

331
00:25:24.720 --> 00:25:28.799
would want to be listening to this. I can't imagine

332
00:25:28.799 --> 00:25:30.519
anyone would want to be listening to this really in

333
00:25:30.519 --> 00:25:41.319
a way. But oh the positivity, so pained association. It

334
00:25:41.400 --> 00:25:47.680
makes sense, really, doesn't it. So you're focusing, there's different

335
00:25:47.680 --> 00:25:49.880
ways of doing it. You can focus on something else,

336
00:25:51.359 --> 00:25:56.759
you know, when you're watching a movie, you're listening to

337
00:25:56.799 --> 00:26:02.559
a song, you're having a conversation with somebody, maybe you're

338
00:26:02.720 --> 00:26:09.359
traveling in a car, and it's not so much dissociation

339
00:26:10.559 --> 00:26:17.079
from what you're doing, it's you're focusing on something else.

340
00:26:17.759 --> 00:26:19.799
So instead of focusing on that part of your body

341
00:26:20.200 --> 00:26:24.240
that you may have been focusing on before, you're now

342
00:26:24.279 --> 00:26:29.960
focusing on an outside external stimuli or stimulus.

343
00:26:31.279 --> 00:26:35.200
So right now it's my voice and you might be

344
00:26:35.279 --> 00:26:40.359
thinking his voice is so squeaky. Why is it so squeaky.

345
00:26:41.359 --> 00:26:47.400
He's like like a little squeaky dog's toy. Oh what's

346
00:26:47.440 --> 00:26:52.519
going on? He can't be human? And yeah, I am

347
00:26:52.680 --> 00:26:56.359
kind of I'm kind of an alien. But you know,

348
00:26:57.440 --> 00:26:59.839
I don't know. I'm waiting. I'm waiting for the more

349
00:26:59.839 --> 00:27:03.119
of a ship to come back and get me. Hasn't yet.

350
00:27:05.119 --> 00:27:10.680
So you've got different ways. I mean, you can move

351
00:27:11.599 --> 00:27:17.839
that physical feeling mentally and imaginatively so it no longer

352
00:27:17.920 --> 00:27:22.880
dominates your consciousness. And that's one of those things is

353
00:27:22.880 --> 00:27:27.039
we get more of what we think about. Whatever you

354
00:27:27.119 --> 00:27:29.759
focus on is what you're going to get more of.

355
00:27:32.119 --> 00:27:35.200
And it's it's just standard. We all kind of know that, really,

356
00:27:35.279 --> 00:27:35.680
don't we.

357
00:27:36.680 --> 00:27:41.160
You know, if you're gonna if you if you focus

358
00:27:41.200 --> 00:27:45.880
on your right knee or if you, let's say you,

359
00:27:47.079 --> 00:27:52.960
it could be anything kind of like sometimes Vinnie does

360
00:27:52.960 --> 00:27:58.000
a big old fart because I'm focusing on it. It's

361
00:27:58.039 --> 00:28:02.519
all I can smell. That might not be a good example,

362
00:28:04.920 --> 00:28:07.640
but there's this car I'm locally where I live and

363
00:28:07.680 --> 00:28:10.680
they parked on the pavement. It's a big car and

364
00:28:10.720 --> 00:28:12.559
you can't literally have to walk in the road to

365
00:28:12.599 --> 00:28:15.599
get around it. It's bugged me a little bit, it has.

366
00:28:15.640 --> 00:28:18.359
It's bugged me. Its bugged me. And there's a couple

367
00:28:18.400 --> 00:28:25.680
of people in wheelchairs that can't get past. And I

368
00:28:25.680 --> 00:28:30.480
probably wouldn't even notice it. I might be like, oh,

369
00:28:31.079 --> 00:28:33.519
but I got talking to this man in a wheelchair

370
00:28:33.519 --> 00:28:36.200
and he said he had problems with someone that was

371
00:28:36.240 --> 00:28:38.359
parked on the pavement and he couldn't get passed. And

372
00:28:39.400 --> 00:28:41.079
I don't think it was even his car, but it

373
00:28:41.160 --> 00:28:45.920
kind of a connected the two together, and whenever I

374
00:28:45.960 --> 00:28:54.559
go past it, I've been having this negative feeling. But

375
00:28:54.680 --> 00:28:58.680
today I thought, you know what, what's the point in that?

376
00:29:01.839 --> 00:29:05.960
There's nothing I can do about it. There is nothing

377
00:29:06.480 --> 00:29:10.400
because the law doesn't prevent them from doing it. It's

378
00:29:10.440 --> 00:29:14.279
against the law to park on the pavement, but there's

379
00:29:14.279 --> 00:29:17.400
no fine, there's no there's no there's nothing for it.

380
00:29:17.400 --> 00:29:20.480
It's like profit against the law in London and you

381
00:29:20.519 --> 00:29:24.880
will get towed away or whatever, but outside of London generally,

382
00:29:25.559 --> 00:29:27.880
it's just one of those laws that the police don't

383
00:29:28.200 --> 00:29:32.240
do anything about. You're not allowed to, but do what

384
00:29:32.279 --> 00:29:36.119
you want is that's kind of the attitude.

385
00:29:36.920 --> 00:29:39.720
So I just let it go.

386
00:29:39.799 --> 00:29:42.839
I don't focus on it anymore. I'll focus on something else.

387
00:29:45.200 --> 00:29:49.599
I'll focus on it now though, aren't they? But but

388
00:29:49.759 --> 00:29:54.000
sometimes focusing on that. When I'm focusing on that car,

389
00:29:54.160 --> 00:29:57.359
I'm not thinking about my lower back where my arthritis is.

390
00:29:58.559 --> 00:30:00.440
It's weird, but I don't want to re placed that

391
00:30:00.599 --> 00:30:04.440
with something that's also negative, or that might have a

392
00:30:04.480 --> 00:30:10.319
negative kind of feeling or an unpleasurable feeling. Rather, there's

393
00:30:10.359 --> 00:30:11.720
nothing negative about my back.

394
00:30:11.759 --> 00:30:12.279
It's just that.

395
00:30:13.759 --> 00:30:17.720
It's just a physical thing. It's not negative or positive.

396
00:30:17.759 --> 00:30:23.480
It's just it is what it is. Something to deal with,

397
00:30:23.640 --> 00:30:31.680
isn't it. And there's so many ways of dissociation. The

398
00:30:31.880 --> 00:30:35.400
move in the pain. That's something I find interesting because

399
00:30:36.839 --> 00:30:37.680
I learned.

400
00:30:37.359 --> 00:30:39.119
Some of this years ago.

401
00:30:40.000 --> 00:30:44.400
I'm talking for when I first got into hypnosis and

402
00:30:44.559 --> 00:30:50.160
NLP two thousand and no. Nineteen ninety eight, sorry, nineteen

403
00:30:50.240 --> 00:30:53.640
ninety eight. I think it's around ninety nine that I

404
00:30:53.720 --> 00:30:57.880
learned this technique, and it was it was about moving

405
00:30:58.599 --> 00:31:03.720
the physical discomfort or that physical feeling. It's called it

406
00:31:03.839 --> 00:31:08.079
feeling because it may have changed anyway the physical feeling

407
00:31:08.240 --> 00:31:11.279
from the part of the body is currently at to.

408
00:31:11.279 --> 00:31:12.799
A different part of the body.

409
00:31:13.480 --> 00:31:16.000
And this is based on I'm pretty sure it's Milton

410
00:31:16.079 --> 00:31:20.000
nature Erickson, but it might have been another hypnotist. And

411
00:31:20.200 --> 00:31:24.559
they said to their client or their patient, right, so

412
00:31:24.720 --> 00:31:27.680
it's difficult, you know, it's.

413
00:31:28.799 --> 00:31:31.480
The patient was saying, it's unbearable and I can't handle asard,

414
00:31:33.240 --> 00:31:37.599
where would you be able to handle it? And the

415
00:31:37.680 --> 00:31:40.480
patient said, what do you mean weird? Would I be

416
00:31:40.519 --> 00:31:42.960
able to so? Well? You said, it's like it's in

417
00:31:42.960 --> 00:31:48.000
a lower back, which is causing problems like you know,

418
00:31:48.519 --> 00:31:54.960
walking around or whatever. Where would it not be a problem.

419
00:31:55.319 --> 00:31:58.160
In fact, I don't think. I think this patient might

420
00:31:58.160 --> 00:32:00.519
have said, I wish it was in my I wish

421
00:32:00.559 --> 00:32:05.319
it was in my finger. So he said, you prefer

422
00:32:05.359 --> 00:32:08.839
it to be in your finger? She said, yeah, I

423
00:32:08.880 --> 00:32:11.160
don't because it wouldn't bother me. Then it's like it's

424
00:32:11.200 --> 00:32:11.720
in my finger.

425
00:32:11.920 --> 00:32:14.599
So what, it's not going to affect my my ability,

426
00:32:14.960 --> 00:32:17.160
it's not going to affect my day. It's just going

427
00:32:17.200 --> 00:32:21.559
to be irritating. I can handle irritation, and I'll be

428
00:32:21.559 --> 00:32:26.519
distracted anyway from that by other things irritating don't bother me.

429
00:32:27.559 --> 00:32:32.079
But what I've got at the moment does. So what

430
00:32:32.119 --> 00:32:35.680
he did is he got her to move that physical

431
00:32:35.960 --> 00:32:41.440
feeling from let's say a lower back, just move it

432
00:32:42.599 --> 00:32:46.720
into a finger. There's different ways. You can just imagine

433
00:32:46.759 --> 00:32:53.240
it moving out of your body and just moving into

434
00:32:53.279 --> 00:32:58.640
your finger, and you can rehearse this feeling. You can

435
00:32:58.680 --> 00:33:01.519
imagine different feeling is where you can just take a

436
00:33:01.599 --> 00:33:06.160
little bit of time. And the weird thing.

437
00:33:06.079 --> 00:33:08.720
About it is, so they say, if I focus on

438
00:33:10.039 --> 00:33:15.000
my right finger, the end of my right big finger,

439
00:33:15.519 --> 00:33:18.599
is it a big what is so big thing? Because

440
00:33:18.599 --> 00:33:20.039
the big thing is the middle one, isn't it?

441
00:33:20.440 --> 00:33:23.759
First finger? And the one next? Sort of fun So

442
00:33:23.920 --> 00:33:28.200
if I focus on the end of that, it's weird

443
00:33:28.200 --> 00:33:31.000
because as I focus on it, it's a little bit pulsating,

444
00:33:31.119 --> 00:33:37.640
just a little bit. So if I move the feeling

445
00:33:37.960 --> 00:33:39.759
that i'd want to move the feeling if I focus

446
00:33:39.799 --> 00:33:44.000
on my lower back, and you know, maybe you focused

447
00:33:44.039 --> 00:33:45.680
on the part of your body that you wanted to

448
00:33:47.000 --> 00:33:48.519
if you want to do, you know, it's up to you.

449
00:33:48.960 --> 00:33:51.480
But if I focus on my back, on my lower back,

450
00:33:53.200 --> 00:34:02.160
then I focus on my right finger. Just knows how

451
00:34:02.240 --> 00:34:06.559
my right finger feels and I'll focus back on the

452
00:34:06.599 --> 00:34:17.840
body part straight away. It's changed. It's really weird. It's weird.

453
00:34:17.880 --> 00:34:21.079
It's all I don't know. Don't ask me why, but

454
00:34:21.159 --> 00:34:27.199
it's changed. It's still there's still something there, but it's changed.

455
00:34:28.119 --> 00:34:33.760
And I'll focus on my right finger again, and it's

456
00:34:33.920 --> 00:34:36.599
there's a different feeling in my right finger, but it's

457
00:34:36.639 --> 00:34:43.360
not it's not unpleasant. It's just a feeling.

458
00:34:45.800 --> 00:34:52.679
That wasn't there before, like I don't know, like maybe

459
00:34:52.679 --> 00:34:59.960
a heaviness or tightness. Maybe it just just feels a

460
00:35:00.000 --> 00:35:03.519
a little bit different. So I moved back to my

461
00:35:04.800 --> 00:35:08.519
to the body parts. So if you move back to

462
00:35:08.639 --> 00:35:16.519
your body part, focus on there. For some reason, there's

463
00:35:16.519 --> 00:35:21.320
not a lot to focus on. And I'd be understandable

464
00:35:21.320 --> 00:35:23.679
if it was McGrain, But this is me a lower back,

465
00:35:24.000 --> 00:35:29.679
like it hasn't shrunk. It's not a lot there though.

466
00:35:29.719 --> 00:35:32.639
It's not not a lot going on. So I'll go

467
00:35:32.719 --> 00:35:43.679
back to my finger again, focus on that. It doesn't

468
00:35:43.719 --> 00:35:46.880
feel pleasurable, I'll be honest. My finger doesn't. It doesn't

469
00:35:46.920 --> 00:35:52.400
feel doesn't really feel horrible, eive, it just feels a

470
00:35:52.480 --> 00:35:58.559
bit different, a little bit different. It's I guess it's

471
00:35:58.599 --> 00:36:05.119
a unique perspective. It's going to have a different physical

472
00:36:05.239 --> 00:36:12.880
sensation to my lower back anyway. It's almost like the

473
00:36:12.920 --> 00:36:17.639
nervous system is confused by the focusing.

474
00:36:17.159 --> 00:36:22.320
On one to the other and the idea even though

475
00:36:22.320 --> 00:36:26.960
I'm not actually trying to move it really, but the

476
00:36:27.000 --> 00:36:31.800
idea of moving it from your body to your finger.

477
00:36:42.199 --> 00:36:46.119
And it's a feeling. It's almost not numbness.

478
00:36:45.639 --> 00:36:53.320
But a little bit of little bits of fizziness I suppose,

479
00:36:54.679 --> 00:36:58.119
kind of like pins and needles a little bit. And

480
00:36:58.199 --> 00:37:00.400
I noticed, like, obviously nothing a way about it, because

481
00:37:00.400 --> 00:37:06.159
I'm the one that's caused it, and I so I

482
00:37:06.199 --> 00:37:08.719
go back to my back again. So you go back

483
00:37:08.760 --> 00:37:13.840
to your body. By the way, you might hear some

484
00:37:13.960 --> 00:37:16.440
shouting in the garden, but it's because it's a beautiful

485
00:37:16.519 --> 00:37:24.840
day and the sun gets the shouters out. The shouters.

486
00:37:26.880 --> 00:37:29.079
This is weird. I focused on the back. It's almost

487
00:37:29.159 --> 00:37:39.159
like it's hiding from me. And as I here is

488
00:37:39.199 --> 00:37:41.320
a weird thing. Every time I go back, you go

489
00:37:41.400 --> 00:37:44.239
back to your body, and it kind of seems to

490
00:37:44.280 --> 00:37:49.000
bounce off onto your finger, like that focus goes straight

491
00:37:49.079 --> 00:37:49.679
to the finger.

492
00:37:51.960 --> 00:37:56.119
It's like it's becoming harder to focus on my body

493
00:37:56.159 --> 00:38:01.079
because it keeps bouncing back to the finger. That's the focus.

494
00:38:03.679 --> 00:38:09.719
Ah, I'm just moving my finger around a little bit.

495
00:38:11.480 --> 00:38:14.760
It just it does feel different the end of it.

496
00:38:14.800 --> 00:38:29.679
But it's yeah, it's weird. That's strange. Yeah, So that's

497
00:38:29.760 --> 00:38:35.000
sort of something you could do, moving it, detaching, shifting,

498
00:38:35.960 --> 00:38:43.639
or even distancing the physical feeling from you. So you

499
00:38:43.679 --> 00:38:49.679
could just imagine stepping out of your body, just leaving

500
00:38:49.719 --> 00:38:54.719
your body behind and just stepping out. But the version

501
00:38:54.760 --> 00:38:56.960
of you that you step out, it's still your body,

502
00:38:57.199 --> 00:39:00.360
but you've left that one part of your body behind

503
00:39:00.920 --> 00:39:08.679
and you just move away. I guess, almost like waking,

504
00:39:09.519 --> 00:39:12.000
kind of like astra walking the way, kind of like

505
00:39:12.039 --> 00:39:15.840
you're an out of body experience, but not really. You're

506
00:39:15.960 --> 00:39:21.480
just moved away from that physical feeling that you had

507
00:39:21.519 --> 00:39:28.159
before and you just move away from it, have some

508
00:39:28.360 --> 00:39:36.679
distance from it. And this can work for lots of

509
00:39:36.719 --> 00:39:39.480
different things as well, can't it. I don't know about you,

510
00:39:39.559 --> 00:39:45.199
but there's been times when sometimes just having some distance,

511
00:39:45.800 --> 00:39:51.159
some physical distance from a situation, whether it's a person,

512
00:39:51.639 --> 00:39:55.440
whether it's a relationship, whether it's a job, whether it's

513
00:39:55.760 --> 00:39:56.199
where I.

514
00:39:56.239 --> 00:40:01.639
Live, just sometimes a little bit of even if it's

515
00:40:01.719 --> 00:40:04.440
just a couple of miles just to walk around field,

516
00:40:05.039 --> 00:40:10.639
a little bit of distance can really be useful.

517
00:40:19.440 --> 00:40:23.760
Now neuroscience, because this is all based in I think

518
00:40:23.760 --> 00:40:27.760
with neuroscience. The weird thing about it is what's already

519
00:40:27.840 --> 00:40:32.679
been used for decades and maybe centuries has now been

520
00:40:32.880 --> 00:40:40.719
proven to work scientifically. It's always worked for those that

521
00:40:40.760 --> 00:40:46.079
it works for. But now neuroscience, now it's kind of

522
00:40:46.079 --> 00:40:51.039
come along the last twenty years or whatever and can

523
00:40:51.119 --> 00:41:00.599
almost explain why this stuff works in a scientific way

524
00:41:01.159 --> 00:41:02.480
when before.

525
00:41:03.599 --> 00:41:07.320
And I kind of still have the attitude, really it works,

526
00:41:07.480 --> 00:41:11.679
it works, it works brilliant, But I do realize and

527
00:41:11.760 --> 00:41:15.199
I am more interested in why and how than I

528
00:41:15.360 --> 00:41:23.360
used to be, so I try to include factual information

529
00:41:23.679 --> 00:41:29.920
in these recordings around things like neuroscience and scientific studies.

530
00:41:31.760 --> 00:41:34.960
So neuroscience has shown.

531
00:41:34.679 --> 00:41:36.000
That at tension.

532
00:41:38.320 --> 00:41:46.079
Amplifies let's say, focus or attention amplifies whatever physical experience

533
00:41:46.159 --> 00:41:58.559
you're focusing on, which means you get to choose what

534
00:41:58.599 --> 00:42:11.440
you focus on. And there's never only one physical feeling occurring.

535
00:42:13.199 --> 00:42:17.199
There's always more than one physical feeling happening at any

536
00:42:17.199 --> 00:42:17.760
one time.

537
00:42:19.000 --> 00:42:22.880
You've got a whole body. So with me for example,

538
00:42:22.960 --> 00:42:27.039
my lower back. I've got my arms, got my hands,

539
00:42:27.159 --> 00:42:30.599
got my legs, got my back, the upper back rather,

540
00:42:31.199 --> 00:42:35.440
I've got my chest, my stomach, my shoulders, my face.

541
00:42:37.239 --> 00:42:41.679
Most of that stuff's fine so far as to focus

542
00:42:41.760 --> 00:42:46.400
on my jaw, for example. And it's a little bit

543
00:42:46.400 --> 00:42:48.920
harder to focus on my jaw when I'm talking, but

544
00:42:49.519 --> 00:42:53.320
it still does. It's still relaxes even when I'm talking.

545
00:42:53.719 --> 00:43:01.320
When I focus on it and the feeling, the attention

546
00:43:01.599 --> 00:43:07.280
amplifies the feeling. And because I guess I'm fairly relaxed anyway,

547
00:43:09.840 --> 00:43:16.360
especially when I make these recordings, because I don't think

548
00:43:16.360 --> 00:43:18.639
it would really work that well if I was all

549
00:43:19.079 --> 00:43:23.760
tense and stressed. I mean, it defeats the object, doesn't it.

550
00:43:24.559 --> 00:43:30.599
And I think that would come across. And I'm fairly

551
00:43:31.599 --> 00:43:35.719
fairly calm when I do these and when I talk,

552
00:43:37.039 --> 00:43:46.760
and personally it says like neuroscience shows that attention amplifies

553
00:43:46.800 --> 00:43:52.840
a physical experience. I would agree. However, I'm going to add,

554
00:43:53.159 --> 00:44:01.639
and however, because I'm not saying I'm more than neuroscientists,

555
00:44:01.639 --> 00:44:04.239
because obviously I don't I know, but I might know

556
00:44:04.280 --> 00:44:06.880
some different things, but I don't know. I'm not an

557
00:44:06.920 --> 00:44:12.599
expert on anything apart from eating cookies. We're really good

558
00:44:12.599 --> 00:44:18.239
at eating cookies. I could win a gold medal at

559
00:44:18.320 --> 00:44:24.800
eating cookies. Not quantity, but just I'm just really good

560
00:44:24.800 --> 00:44:32.920
at eating them. So when it comes to meditation and

561
00:44:34.239 --> 00:44:42.519
something like a body scan, I've noticed over decades that

562
00:44:44.639 --> 00:44:49.960
just by focusing on the different parts of your body,

563
00:44:50.920 --> 00:44:58.840
they start to relax. So I think it's not just

564
00:44:59.440 --> 00:45:06.559
that the attention amplifies the physical sensation, but it's also

565
00:45:06.679 --> 00:45:11.760
dependent upon how or what you're thinking when you're focusing

566
00:45:12.440 --> 00:45:20.480
on that particular part of your body. So if it

567
00:45:20.519 --> 00:45:26.880
is if you're focusing on discomfort, for example, and that's

568
00:45:26.920 --> 00:45:30.199
what you're focusing on, and that's what you're thinking about,

569
00:45:30.639 --> 00:45:33.320
and that's you know, then it's going to get hot,

570
00:45:33.360 --> 00:45:38.079
it's going to get stronger, and it's going to amplify.

571
00:45:38.719 --> 00:45:40.400
But if you think about in the same way as

572
00:45:40.440 --> 00:45:42.800
if you think about a part of your body that

573
00:45:42.920 --> 00:45:46.559
feels relaxed and you're focusing on how relaxed.

574
00:45:46.119 --> 00:45:52.239
It is, it's going to become more relaxed. But then

575
00:45:52.280 --> 00:45:54.639
if you think about you focus on a neutral part

576
00:45:54.639 --> 00:45:57.079
of your body, so maybe you're doing a body scan.

577
00:45:57.599 --> 00:46:01.280
I've done quite a few body scanned recordings where you're

578
00:46:01.280 --> 00:46:04.320
just listening and I'm going through the different parts of

579
00:46:04.360 --> 00:46:08.519
your body, starting the top of your head, your fore hair,

580
00:46:09.280 --> 00:46:15.199
your eyes, and I won't ask you to relax those

581
00:46:15.239 --> 00:46:16.679
parts of your body.

582
00:46:18.000 --> 00:46:19.400
And you might literally.

583
00:46:19.039 --> 00:46:24.039
Have just sat down or just laid down and only

584
00:46:24.079 --> 00:46:29.880
begun to listen to me at that point. So you're

585
00:46:29.920 --> 00:46:32.760
not bored yet, you might not be in a position

586
00:46:32.840 --> 00:46:37.519
of I might not have bored you into submission of

587
00:46:37.639 --> 00:46:43.719
feeling relaxed and calm. But by focusing on a neutral

588
00:46:43.760 --> 00:46:46.000
part of your body, a part that doesn't.

589
00:46:46.119 --> 00:46:57.039
Really it's not feeling particularly relaxed or particularly any other way,

590
00:46:58.360 --> 00:47:03.320
has a tendency of relaxing. But then when you're doing

591
00:47:03.360 --> 00:47:08.599
a body scan, you're focusing with the intent of comfort

592
00:47:09.679 --> 00:47:22.440
and peace, coming from a perspective of positivity, kindness, kindness

593
00:47:22.480 --> 00:47:30.800
towards yourself, feeling well towards yourself. So that has an effect.

594
00:47:31.639 --> 00:47:34.719
And the more, I don't think many people are going

595
00:47:34.760 --> 00:47:42.000
to listen to a recording, a mindfulness recording or a

596
00:47:42.039 --> 00:47:50.840
body scan recording without having a degree of expectation that

597
00:47:51.559 --> 00:47:54.639
they're going to relax, that you're going to relax all

598
00:47:54.679 --> 00:47:56.000
the different parts of your body.

599
00:47:57.159 --> 00:48:07.280
It's kind of implicit, I guess in the actual recording. Well,

600
00:48:10.400 --> 00:48:13.840
in the same way is if you focus on a

601
00:48:13.920 --> 00:48:24.320
part of your body and you're thinking differently about it.

602
00:48:25.719 --> 00:48:29.760
So if I focus on my lower back and if

603
00:48:29.800 --> 00:48:32.159
I'm expecting it to feel worse, it's going to start

604
00:48:32.159 --> 00:48:39.440
feeling worse if I'm expecting it to loosen, and almost

605
00:48:39.559 --> 00:48:43.360
like all the fibers are just I just had a

606
00:48:43.360 --> 00:48:50.679
little disturbisation there from a neighbor, but then he started barking,

607
00:48:52.000 --> 00:48:56.480
and what it was he's put sausages. His uncle from

608
00:48:56.480 --> 00:49:01.079
across the road or across the hallway got him some sausages.

609
00:49:04.000 --> 00:49:08.360
The thing is gives you an idea of his mentality. Finny,

610
00:49:09.079 --> 00:49:14.000
by the way, he's my little jack Russell. He's begging

611
00:49:14.159 --> 00:49:18.119
for one, right, it's already got one. He's dropped on

612
00:49:18.159 --> 00:49:21.679
the floor, and he's come for more because he tries

613
00:49:21.719 --> 00:49:24.760
to get as many as he can so then he

614
00:49:24.760 --> 00:49:28.000
can just enjoy the feast. There goes another one, though

615
00:49:28.400 --> 00:49:33.440
you're not getting any more to you're feeding them, right.

616
00:49:35.000 --> 00:49:37.239
I'm not one hundred percent sure what I was talking about,

617
00:49:37.760 --> 00:49:42.679
but I'll try and get back to it. So we're

618
00:49:42.679 --> 00:49:45.559
talking about focus really if you change where the attention

619
00:49:45.719 --> 00:49:56.239
goes and the brain lowers the intensity, and because it changes,

620
00:49:56.280 --> 00:49:59.159
I guess how the pain or the physical feeling is

621
00:49:59.239 --> 00:50:06.079
mentally cod did it's in the same way as some

622
00:50:06.199 --> 00:50:13.199
people without getting you know, weird. But some people enjoy

623
00:50:14.119 --> 00:50:17.840
a degree of or enjoy things that perhaps other people

624
00:50:17.880 --> 00:50:23.920
wouldn't when it comes to romantic encounters. And when I

625
00:50:23.920 --> 00:50:28.960
think about that, I'm thinking hot wax is.

626
00:50:28.920 --> 00:50:32.400
One thing that comes to mind, which in a million

627
00:50:32.480 --> 00:50:35.079
years I would not, well, not in a million years, but.

628
00:50:38.079 --> 00:50:39.880
Actually, to be fair, I don't know anymore. But yeah,

629
00:50:39.920 --> 00:50:43.320
generally not something I would do. But some people love

630
00:50:43.320 --> 00:50:46.280
it and they don't. It's a it's a different feeling

631
00:50:47.280 --> 00:50:49.159
to what it would because I'm sure if someone just

632
00:50:50.280 --> 00:50:53.880
poured hot wax in them or hot poured hot wax

633
00:50:53.960 --> 00:50:57.920
on them while they were waiting on a bus, and

634
00:50:58.480 --> 00:51:03.079
they wouldn't enjoy it. They've probably been wouldn't sitting on

635
00:51:03.119 --> 00:51:07.199
a bus dressed in bondage gear that Yeah, anyway, let's

636
00:51:07.199 --> 00:51:14.320
move away from that. So feelings change, they feel differently

637
00:51:14.400 --> 00:51:20.519
depending on the situation and the scenario. I think he's

638
00:51:20.519 --> 00:51:23.440
hassling me again, all right, You want to know the sausage.

639
00:51:23.440 --> 00:51:27.199
You're not having the whole pack bin. You've been so good,

640
00:51:27.239 --> 00:51:31.360
you've left me alone. The music downstairs is now light louder,

641
00:51:37.039 --> 00:51:41.679
and he's been in and nicked some biscuits. He's a

642
00:51:41.679 --> 00:51:49.679
little thief, that one. So if you move it with

643
00:51:49.880 --> 00:51:54.280
the you know the dissociation, I mean, it can be

644
00:51:54.360 --> 00:52:01.760
dissociation when you focus on something completely separate. You know,

645
00:52:01.760 --> 00:52:04.400
if you're focusing on a telly, or you're focus on

646
00:52:05.440 --> 00:52:10.199
drawing a picture, focusing on music or maybe playing a

647
00:52:10.280 --> 00:52:17.800
musical instrument, it can change how you physically feel because

648
00:52:17.840 --> 00:52:20.480
you're not focusing on that part of the body that

649
00:52:20.559 --> 00:52:26.199
you were before, but in a sense of literally moving

650
00:52:26.920 --> 00:52:32.119
the physical sensation elsewhere to a different part of your

651
00:52:32.159 --> 00:52:36.679
body where it feels less harmful, as I said, like

652
00:52:36.760 --> 00:52:38.199
moving to your finger.

653
00:52:40.000 --> 00:52:43.960
Or to an object outside of the body. So you could,

654
00:52:44.000 --> 00:52:46.920
for example, move it into a imagine in your mind,

655
00:52:47.320 --> 00:52:48.320
you can move it into a.

656
00:52:48.280 --> 00:52:55.079
Balloon or a hot air balloon and just watch that

657
00:52:55.119 --> 00:52:59.760
balloon float away. Or you can imagine moving it into

658
00:52:59.760 --> 00:53:06.800
a and chucking that rock into the sea or off

659
00:53:06.840 --> 00:53:10.039
a cliff, giving you that distance. Again.

660
00:53:13.840 --> 00:53:19.000
You can imagine moving it into a visual container something

661
00:53:19.079 --> 00:53:24.960
like a box or a cloud, a flowing river. I

662
00:53:25.039 --> 00:53:29.400
quite liked the idea of the flowing river because anything

663
00:53:29.440 --> 00:53:32.719
you put in there, it would disperse, wouldn't it, because

664
00:53:32.760 --> 00:53:38.800
it's moved very quickly. But also it would just disperse,

665
00:53:39.840 --> 00:53:41.880
and it couldn't feel the same, and he wouldn't be

666
00:53:41.880 --> 00:53:45.599
able to get it back, you know, not easily. So

667
00:53:46.599 --> 00:53:49.599
if you drop that physical feeling, dropped it in a

668
00:53:49.679 --> 00:53:54.599
fast flowing river, sh it's kind of just gone off.

669
00:53:58.599 --> 00:54:01.360
Or imagine in the clouds, moving it into a cloud.

670
00:54:01.800 --> 00:54:06.000
But then you move up, take your eyes off the

671
00:54:06.000 --> 00:54:08.079
clouds for a second, and then you look back at

672
00:54:08.119 --> 00:54:08.679
the clouds.

673
00:54:08.880 --> 00:54:12.280
Where is it? Which cloud is it in? Because of

674
00:54:12.679 --> 00:54:16.519
the clouds are moving, they often look very very similar

675
00:54:16.599 --> 00:54:21.440
to each other, maybe different different sizes, slightly different colors,

676
00:54:21.920 --> 00:54:25.719
but they're moving. Maybe some signs seems like the clouds

677
00:54:25.760 --> 00:54:28.280
are moving to the right, and sometimes it seems like

678
00:54:28.320 --> 00:54:32.440
they're moving to the left. Sometimes they feel closer to

679
00:54:32.480 --> 00:54:36.079
the ground than further than to the ground further away.

680
00:54:36.280 --> 00:54:41.480
And it's kind of weird because also sometimes you know,

681
00:54:41.599 --> 00:54:42.599
it feels.

682
00:54:42.280 --> 00:54:47.599
Windy here on the ground where we are, the clouds

683
00:54:47.599 --> 00:54:50.440
don't seem to be moving at all, but other times

684
00:54:50.440 --> 00:54:55.000
when it's really really mild, just not even a really

685
00:54:55.440 --> 00:55:03.000
light breeze, and the clouds are moving quickly, so different ways.

686
00:55:03.159 --> 00:55:09.480
It tricks. It tricks the century pathways into disconnecting emotional

687
00:55:10.000 --> 00:55:14.119
issues connected to the part of your body, so that

688
00:55:15.119 --> 00:55:19.880
I guess that kind of that signal of danger being removed,

689
00:55:20.320 --> 00:55:25.599
realizing it's not danger, it's the opposite to that. It's peaceful,

690
00:55:25.639 --> 00:55:36.239
it's calm, it's safe. So examples I said, you can

691
00:55:36.320 --> 00:55:39.320
let a helium bloom. You can have a helium bloom

692
00:55:39.400 --> 00:55:44.360
tied to your wrist, and you can allow that feeling

693
00:55:44.400 --> 00:55:49.280
from your body to move all the way to where the.

694
00:55:49.239 --> 00:55:55.280
Helium bloom is bloom bloom, moving up the string and

695
00:55:55.360 --> 00:55:59.760
filling the helium bloom. Maybe it's an empty bloom. Maybe

696
00:55:59.800 --> 00:56:05.480
that that energy fills the blue nup and then you

697
00:56:05.480 --> 00:56:08.920
can just untie the string and watch it float away,

698
00:56:09.880 --> 00:56:19.840
higher and higher, further and further away. Or you can

699
00:56:20.239 --> 00:56:27.440
imagine placing that physical sensation inside a box, a big

700
00:56:27.480 --> 00:56:35.760
box or a small box with a soft, thick blanket inside.

701
00:56:36.639 --> 00:56:41.920
Close the lid and notice how your body feels lighter. Now,

702
00:56:54.800 --> 00:57:01.519
then you've got partials dissociation if total move feels overwhelming,

703
00:57:01.679 --> 00:57:04.840
just move some of the sensations.

704
00:57:05.960 --> 00:57:11.360
Elsewhere. So you could do the same techniques, but just

705
00:57:11.960 --> 00:57:14.920
some of them.

706
00:57:15.039 --> 00:57:18.000
There's no there's no right or wrong thing to do.

707
00:57:18.079 --> 00:57:21.920
There's no you don't have to do anything, but the

708
00:57:22.039 --> 00:57:26.480
idea of it, the wrapping your mind around the idea

709
00:57:26.960 --> 00:57:29.880
that actually this is possible. And these are things that

710
00:57:29.880 --> 00:57:37.119
have been done for many, many, many many years, like

711
00:57:37.280 --> 00:57:42.320
decades and decades and decades, tried and tested techniques handed

712
00:57:42.360 --> 00:57:45.119
down through the years. People have been doing them for

713
00:57:45.119 --> 00:57:48.960
a long time and helping millions of people around the

714
00:57:48.960 --> 00:57:58.320
world for long time. And why is it so effective?

715
00:58:01.559 --> 00:58:08.679
So it takes advantage of neuroplasticity, which is quite a

716
00:58:08.719 --> 00:58:13.719
new thing. Really, neuroscience isn't that new new, But neuroplasticity

717
00:58:14.559 --> 00:58:16.920
kind of blew my mind a bit when I first

718
00:58:16.920 --> 00:58:17.960
started reading about this.

719
00:58:18.960 --> 00:58:24.400
The idea that your brain is not set. Your brain

720
00:58:24.519 --> 00:58:27.880
can change, and I like to think of it like

721
00:58:28.159 --> 00:58:35.679
plast scene in this sense, it can change to suit

722
00:58:35.760 --> 00:58:40.960
the situation. So, for example, you introduce a new skill,

723
00:58:42.079 --> 00:58:50.000
whether it's learning a new language, learning a new instrument,

724
00:58:50.159 --> 00:59:00.360
musical instrument, starting a new job, our brain's changed, our

725
00:59:00.400 --> 00:59:06.400
brain's adapt so that those things that may have seemed

726
00:59:06.400 --> 00:59:11.480
impossible before, although it might not be easy to start with,

727
00:59:12.880 --> 00:59:20.840
become easier, and our brains change and adapt to what

728
00:59:20.880 --> 00:59:25.079
we do. Our brains adapt to what we focus on.

729
00:59:26.480 --> 00:59:32.320
It's quite I think it's quite. It's quite amazing really

730
00:59:32.639 --> 00:59:41.159
that a brain can rewire its own processing, you know, feelings.

731
00:59:41.760 --> 00:59:49.159
I think it's amazing. There's also that automatic loop or

732
00:59:49.199 --> 00:59:52.760
the automatic attention loop. You know, like when I was

733
00:59:52.800 --> 00:59:55.639
talking about my low back and then my finger, I

734
00:59:55.719 --> 01:00:04.400
kind of created a new automatic loop and changing the

735
01:00:04.480 --> 01:00:08.199
old one. Whether it was temporarily breaking the old one,

736
01:00:08.519 --> 01:00:11.440
whether just for a few minutes, but it's still it

737
01:00:11.639 --> 01:00:15.800
changed and started to set up a new loop because

738
01:00:16.400 --> 01:00:18.960
the more often I went back to focusing on my

739
01:00:19.000 --> 01:00:27.679
low back, it was bouncing straight back to my finger. Also,

740
01:00:28.039 --> 01:00:34.079
it gives you empowerment because you realize that you're not

741
01:00:34.159 --> 01:00:40.840
leaving things to chance. You're in control, you're taking charge

742
01:00:41.400 --> 01:00:48.360
of your own experience, and you can actively enjoy the

743
01:00:48.480 --> 01:01:00.360
changes that are occurring. So you've also I've got some

744
01:01:00.440 --> 01:01:04.360
other things you can do. You can fragment the physical feeling,

745
01:01:05.719 --> 01:01:11.599
but basically breaking it into smaller pieces mentally, moving them

746
01:01:12.000 --> 01:01:14.960
one by one. So I guess a little bit like

747
01:01:15.000 --> 01:01:17.400
a jigsaw puzzle. So if you've got that part of

748
01:01:17.400 --> 01:01:23.840
your body for me is my lower back, so that's

749
01:01:23.880 --> 01:01:26.559
the jigsaw puzzle. So you got the jigsaw puzzle of

750
01:01:26.679 --> 01:01:30.440
my whole body, it'd have to be quite a big

751
01:01:30.480 --> 01:01:38.800
jigsaw puzzle to be fair. And start to remove the

752
01:01:38.840 --> 01:01:43.519
pieces of jigsaw. Let's say it's just start ten thousand

753
01:01:43.559 --> 01:01:47.559
pieces or whatever. Start to remove the pieces connected to

754
01:01:47.599 --> 01:01:51.920
my back, my lower back, one by one, and just

755
01:01:52.039 --> 01:01:58.480
drop that in a river. It's probably not a good

756
01:01:58.480 --> 01:02:01.000
idea to be dropping bits of cardboarding the river, but

757
01:02:01.079 --> 01:02:05.599
you know, for the it's an imaginary thing. And then

758
01:02:05.639 --> 01:02:08.840
take another piece, maybe not connected to that, but another

759
01:02:08.840 --> 01:02:14.519
piece is also in that area, and just dropping it

760
01:02:16.079 --> 01:02:23.400
in that fast flowing stream, and then another piece, and

761
01:02:23.440 --> 01:02:26.880
then another piece, and you can just take your time

762
01:02:26.920 --> 01:02:35.079
with it, then another piece, then another piece. You can

763
01:02:35.159 --> 01:02:37.760
even focus on that part of your body and wherever

764
01:02:37.840 --> 01:02:43.000
you feel, whether it's a bit of pressure, whether it's

765
01:02:43.000 --> 01:02:46.039
a physical sensation, you can just focus on that part

766
01:02:46.079 --> 01:02:49.000
of body and imagine that's the piece that you're taking

767
01:02:49.039 --> 01:03:04.360
out and drop that in the stream. So by these

768
01:03:04.480 --> 01:03:14.480
kind of dissociation techniques. Physical discomfort is mentally moved, shrunk, softened,

769
01:03:14.599 --> 01:03:22.360
or transformed, and it can lead you to experienced reduced

770
01:03:23.079 --> 01:03:28.280
physical intensity that was there before. And I think it

771
01:03:28.280 --> 01:03:36.079
can restore your sense of personal control. You feel better,

772
01:03:36.199 --> 01:03:42.159
you feel more relaxed. You can actually feel good about

773
01:03:42.199 --> 01:03:52.800
yourself because you've made changes, and you know that you

774
01:03:52.880 --> 01:03:56.440
can make changes, because you've made changes in the past,

775
01:03:57.039 --> 01:04:07.760
and you can make more changes in the future. And

776
01:04:07.800 --> 01:04:12.800
that brings us to the end of this recording. So

777
01:04:13.119 --> 01:04:19.840
thank you for listening. Remember to be kind to yourself

778
01:04:19.880 --> 01:04:24.559
because you do deserve to be happy, and be gentle

779
01:04:24.599 --> 01:04:33.599
with yourself because you do deserve to feel safe. Lots

780
01:04:33.599 --> 01:04:55.719
of love. Bye. Relax in a more deep and meaningful way,

781
01:04:58.199 --> 01:05:03.239
maybe in a way that can not just allow you

782
01:05:03.719 --> 01:05:13.760
to feel calmer now and throughout the time we spend

783
01:05:13.800 --> 01:05:21.800
together here, not just relaxed at the end of the

784
01:05:21.880 --> 01:05:27.239
recording when it's finished and you can enjoy that sense

785
01:05:27.360 --> 01:05:44.000
of comfort and peace, But also I think it would

786
01:05:44.000 --> 01:05:49.920
be nice to have those feelings of.

787
01:05:53.920 --> 01:06:11.159
Relaxation continue for longer after the recording has ended, so

788
01:06:11.320 --> 01:06:23.280
that you can still benefit from listening to my voice.

789
01:06:23.639 --> 01:06:35.119
Maybe in a few hours time perhaps tomorrow, and then

790
01:06:35.239 --> 01:06:43.239
by listening regularly, especially if you find like some people

791
01:06:43.280 --> 01:06:46.880
do and myself as well, I sometimes I find one

792
01:06:46.920 --> 01:06:57.199
particular recording that really resonates with me, and I'll just

793
01:06:57.400 --> 01:07:03.039
listen to it over and over again every morning, every evening.

794
01:07:10.679 --> 01:07:15.320
There was this recording from We're going back to about

795
01:07:15.440 --> 01:07:20.679
nineteen ninety nine. It wasn't hypnosis, but it was a

796
01:07:20.840 --> 01:07:25.920
guided visualization, so it kind of was hypnosis really.

797
01:07:28.079 --> 01:07:28.559
And.

798
01:07:30.199 --> 01:07:33.519
I managed to find it again, and it still has

799
01:07:33.559 --> 01:07:39.199
the same effect on me. And part of it was

800
01:07:42.840 --> 01:07:53.920
the person's voice relaxed me. She just felt so peaceful,

801
01:07:55.920 --> 01:08:02.480
and I'd look forward to listening to her in the

802
01:08:02.519 --> 01:08:13.199
morning and in the evening. And I knew before even

803
01:08:13.960 --> 01:08:22.399
pressing the play button that since I've done that, pressed

804
01:08:22.439 --> 01:08:23.239
the play button.

805
01:08:24.039 --> 01:08:35.039
This was in the days of CD players press the

806
01:08:35.079 --> 01:08:40.439
play button. I fact, it might have even been a

807
01:08:40.520 --> 01:08:45.039
tape tape recorder. I'd lie down on the bed and

808
01:08:45.079 --> 01:09:03.600
then even without necessarily listening to her words because I

809
01:09:03.640 --> 01:09:11.119
had them memorized. Really, it was as if my body

810
01:09:13.039 --> 01:09:22.199
knew exactly what to do, and the muscles just.

811
01:09:26.079 --> 01:09:43.920
Almost went into automatic relaxation, and I remember my mind

812
01:09:46.720 --> 01:09:57.760
would slow down now. Now, I was listening to this

813
01:09:57.840 --> 01:10:07.319
recording in the early days of learning hypnosis, and long

814
01:10:07.399 --> 01:10:16.000
before I ever made any videos or audio recordings myself,

815
01:10:17.159 --> 01:10:20.520
because I didn't start doing that till two thousand and six.

816
01:10:27.279 --> 01:10:43.079
But I knew, I knew how helpful I found being

817
01:10:43.119 --> 01:10:52.319
able to just let go, to have that trust in

818
01:10:52.399 --> 01:11:02.840
the person that I'm listening to, knowing that it's going

819
01:11:02.880 --> 01:11:13.399
to be just as relaxing, if not more so. Each

820
01:11:13.520 --> 01:11:20.159
time you hear my voice, you may feel the same.

821
01:11:26.520 --> 01:11:41.119
Some people have been listening to me for over a decade,

822
01:11:41.960 --> 01:11:46.800
maybe not solidly, obviously not twenty four hours a day,

823
01:11:47.720 --> 01:11:54.239
but maybe people come back. Some people may be listen

824
01:11:54.319 --> 01:12:10.880
every day. That's something that I do which you may

825
01:12:11.000 --> 01:12:31.960
not realize by listening, is when I record these recordings. Now,

826
01:12:32.079 --> 01:12:44.640
for example, I also am affected by the words that

827
01:12:44.760 --> 01:12:56.920
I say. So if I set you focus on your feet,

828
01:12:59.399 --> 01:13:07.199
notice your feet relaxing, I will be focusing on my feet.

829
01:13:12.079 --> 01:13:29.479
I will be noticing my feet relaxing. If I said,

830
01:13:29.600 --> 01:13:37.279
focus on your hands, and maybe notice the difference between

831
01:13:37.319 --> 01:13:48.199
each hand, Perhaps notice the air in the room, the

832
01:13:48.319 --> 01:13:52.960
temperature of the room. On the backs of your hands,

833
01:14:00.720 --> 01:14:04.640
you may start to notice what almost feels like a

834
01:14:04.760 --> 01:14:12.840
very light breeze, even though there may not be any

835
01:14:13.239 --> 01:14:18.159
type of breeze at all where you are right now.

836
01:14:26.319 --> 01:14:36.920
And as you become aware of your hands, I'm also

837
01:14:37.279 --> 01:15:05.479
aware of how relaxed my hands are feeling now, and

838
01:15:05.640 --> 01:15:12.560
when it comes to potentially drifting off to sleep, which

839
01:15:12.640 --> 01:15:26.760
may be the reason you're listening, I also feel drowsy

840
01:15:29.039 --> 01:15:42.479
when I make these recordings. I also notice my mind drifting.

841
01:15:50.399 --> 01:16:03.000
In fact, at times I've actually fallen asleep without even noticing,

842
01:16:07.880 --> 01:16:17.000
and then I carry on talking. And it's only when

843
01:16:17.279 --> 01:16:21.600
I listen back to do the editing.

844
01:16:24.960 --> 01:16:31.119
I hear snoring and I think, I don't remember snoring.

845
01:16:34.399 --> 01:16:41.199
I remember talking. This snoring was a pick turned up.

846
01:16:45.199 --> 01:16:52.880
That's why I sound like when I snore, I get

847
01:16:52.920 --> 01:17:06.920
really into the whole experience. I don't know how you feel.

848
01:17:13.119 --> 01:17:19.720
How relaxed do you feel in your feet, how relaxed

849
01:17:23.520 --> 01:17:44.600
you feel in your hands. I have noticed more and

850
01:17:44.800 --> 01:18:03.680
more that the more relaxed, deeper level of comfort you feel,

851
01:18:07.359 --> 01:18:23.520
the easier your breathing becomes. It's almost like that additional

852
01:18:26.680 --> 01:18:47.640
muscle relaxation. So this allows you to breathe easier without

853
01:18:49.119 --> 01:19:20.119
necessarily focusing on your breath, however, being able to notice

854
01:19:20.479 --> 01:19:50.239
the ease in which you breathe so naturally, you breathe

855
01:19:50.760 --> 01:20:34.479
so very easily and smoothly. Whenever I imagine my breathing improving,

856
01:20:40.159 --> 01:20:53.520
when I've got my eyes closed, I tend to visualize

857
01:20:55.600 --> 01:21:10.000
a beautiful field, trees and flowers producing all of that

858
01:21:12.039 --> 01:21:44.840
life giving oxygen. And it feels nice too, if nothing else,

859
01:21:48.039 --> 01:22:22.159
just taking some time away from everything, enjoying that feeling

860
01:22:22.520 --> 01:23:13.039
of peace, serenity with a joyful heart. Time seems to

861
01:23:13.319 --> 01:23:48.399
just drip by, so very slowly, relaxed, so deeply, peaceful,

862
01:23:58.319 --> 01:25:00.880
completely unattached to any thoughts whatsoever in this moment, completely free,

863
01:25:07.600 --> 01:25:58.960
noticing that your mind has slowed down. Slowed down because

864
01:25:59.159 --> 01:26:27.760
nothing really requires your attention. You can enjoy the physical

865
01:26:28.079 --> 01:26:39.720
sensations of allowing the stress to drip out of your body,

866
01:26:46.239 --> 01:27:10.039
drippear out of every part of your body and being

867
01:27:10.399 --> 01:27:55.920
released from your brain your mind slowly but surely, the

868
01:27:56.239 --> 01:28:33.319
muscles in your legs relax rex relax so very deeply,

869
01:28:43.119 --> 01:29:14.119
relax so deeply, and the feelings, the pleasant feelings in

870
01:29:14.199 --> 01:29:40.920
your arms and shoulders deepening each part of your body

871
01:29:42.039 --> 01:29:49.560
further and deeper.

872
01:29:59.479 --> 01:29:59.840
And de.

873
01:30:14.960 --> 01:30:21.439
Not to send the feedings in the back of your neck,

874
01:30:44.600 --> 01:31:23.399
the feelings in your wrists, muscles, in the front of

875
01:31:23.439 --> 01:32:17.159
your body, I will say, feeling peaceful, deep, there's a

876
01:32:17.319 --> 01:32:59.039
sense of peace spreads through your very cool. When you

877
01:33:02.079 --> 01:33:46.159
focus on your mind, her mind becomes a and slowerven, deeper,

878
01:34:01.399 --> 01:35:35.279
relax very slow. Stomach peace fall in your stomach, held back. Notice,

879
01:35:42.880 --> 01:36:01.359
Notice how relaxed you now feel in the hall of

880
01:36:01.479 --> 01:36:34.159
your back. In a spy from your brain all the

881
01:36:34.239 --> 01:36:42.920
way down the middle of your back, sending and receiving

882
01:36:45.319 --> 01:37:17.199
millions of messages every day. The comfort increase in deeply relaxed,

883
01:37:47.279 --> 01:38:21.960
your knees, reles, spreading those signals down your spine or

884
01:38:22.039 --> 01:38:45.399
cord into air, every part of your body, your shins

885
01:38:45.600 --> 01:39:33.359
and your calf muscles, h your elbows, feelings of peace

886
01:39:36.279 --> 01:39:50.159
and tranquility spreading through your body, tips of your toes,

887
01:39:54.479 --> 01:40:06.000
to your eyes, your fingers, all the way till you'll

888
01:40:06.119 --> 01:41:15.239
know about letting her, reletting her place drift in mind,

889
01:41:19.800 --> 01:41:37.439
just wandered in a way, happy to let go, let

890
01:41:37.479 --> 01:42:43.680
go completely, Leger said, tranquil, whole body, enjoying of sense,

891
01:43:08.479 --> 01:45:08.760
listening that he more. Hey, joy the space, this space

892
01:45:11.760 --> 01:45:49.840
of peace and safety. So firy fir relaxed.

893
01:46:14.000 --> 01:46:54.800
Us usually the visions.

894
01:47:19.039 --> 01:47:43.800
Letting go. Maybe we can just focus on the different

895
01:47:44.119 --> 01:48:18.920
parts of your body, just to notice your forehead and

896
01:48:19.199 --> 01:49:33.199
your eyes, it Chu said, noticing the sense of complete freedom,

897
01:49:37.680 --> 01:50:39.760
absolute freedom, dress day, dress day.

898
01:50:52.119 --> 01:50:52.880
He's on.

899
01:50:54.960 --> 01:52:39.520
Energy paste to breeze so much ease, yeah, loose. You

900
01:52:39.760 --> 01:53:29.560
may have you may not have noticed your mind drifted peaceful,

901
01:53:43.640 --> 01:53:58.840
move any even more deeply in the direction of total

902
01:54:03.479 --> 01:56:12.560
blissful pace, blish pace thereft t to pace on, let

903
01:56:12.640 --> 01:57:24.159
him go, peace of mind, re body, so relaxed, relaxed.

904
01:57:48.640 --> 01:58:16.119
A body feels almost invisible, so very relaxed, paceful.

905
01:58:21.840 --> 01:58:21.920
So.

906
01:58:29.600 --> 01:59:11.199
Pace rele so.

907
01:59:29.520 --> 01:59:35.760
And you could start to notice that you are feeling

908
01:59:36.119 --> 01:59:47.359
more relaxed, even though I've not purposely focused your mind

909
01:59:48.319 --> 01:59:55.840
upon that sense of physical comfort that is growing within

910
01:59:56.000 --> 02:00:05.159
you throughout your body, and your mind starts to slow down.

911
02:00:10.079 --> 02:00:17.359
And that could be almost in recognition of I guess

912
02:00:17.680 --> 02:00:30.239
my speech not being particularly fast, and things just generally

913
02:00:31.840 --> 02:00:39.000
feel calmer. Just by listening to my.

914
02:00:39.039 --> 02:00:48.000
Voice, you give yourself an opportunity to take a break

915
02:00:49.239 --> 02:00:55.720
from the day, take a break from your life as

916
02:00:55.760 --> 02:01:04.439
it is, and to give yourself a rest, giving yourself

917
02:01:04.560 --> 02:01:11.840
permission to take some time off and to allow your

918
02:01:11.880 --> 02:01:17.840
body to relax and allow your mind to slow down,

919
02:01:21.880 --> 02:01:29.800
which in turn releases the tension any stresses that you

920
02:01:30.000 --> 02:01:39.920
had in your body. It's almost as if the parts

921
02:01:39.960 --> 02:01:45.119
of your body just open up, allowing the negativity out

922
02:01:51.960 --> 02:01:58.000
and at the same time replacing that negativity with positive

923
02:01:59.159 --> 02:02:07.359
heathing energy, which then fills your body up and your

924
02:02:07.479 --> 02:02:13.800
mind to also starts to.

925
02:02:16.119 --> 02:02:31.119
Appreciate those feelings of increasing confidence, an almost uplifting feeling,

926
02:02:33.159 --> 02:02:47.239
positive healing, an energy that spreads through your body like

927
02:02:47.319 --> 02:02:48.239
a wave.

928
02:02:50.199 --> 02:03:02.399
Of comfort. And all this comes from just allowing yourself

929
02:03:05.159 --> 02:03:10.399
a few minutes, maybe half an hour, however long you

930
02:03:10.479 --> 02:03:23.039
want it to be, to just rest and allow your

931
02:03:23.159 --> 02:03:33.720
mind and your body to almost reset itself to the

932
02:03:33.760 --> 02:03:49.600
settings of comfort and relaxation, calmness, which allows more room

933
02:03:50.079 --> 02:04:03.159
for feelings of pleasure and happiness to move around your

934
02:04:03.239 --> 02:04:11.680
body and into your mind, almost as if your mind

935
02:04:11.760 --> 02:04:22.439
and your body are sinking together, almost mirroring each other

936
02:04:23.399 --> 02:04:37.760
with that growing positivity and calmness, And it feels nice,

937
02:04:38.079 --> 02:04:44.000
really does feel nice to know that you are the

938
02:04:44.079 --> 02:04:57.479
one that has allowed yourself to feel more comfort than

939
02:04:57.640 --> 02:05:11.520
to experience more of this deep relaxation spreading throughout your body.

940
02:05:18.479 --> 02:05:23.840
And as I focus on each part of your body,

941
02:05:26.199 --> 02:05:27.800
you can notice that.

942
02:05:27.560 --> 02:05:28.520
That part.

943
02:05:32.239 --> 02:05:44.680
Becomes even more relaxed just by focusing on it. It

944
02:05:44.840 --> 02:05:58.479
becomes even more calm and comfortable just by focusing. And

945
02:05:58.600 --> 02:06:04.119
as I move down on your body, starting at your head,

946
02:06:06.800 --> 02:06:12.119
the parts that you have already focused on will continue

947
02:06:13.479 --> 02:06:20.600
to relax deeply, and those parts that have not yet

948
02:06:20.760 --> 02:06:33.680
focused on or just automatically release any remain intention in

949
02:06:33.800 --> 02:06:48.039
anticipation of even more comfort about to come. Now, I'm

950
02:06:48.079 --> 02:06:54.560
going to start by focusing on your forehead. Just being

951
02:06:54.680 --> 02:07:02.760
aware of the feelings of your forehead and then your

952
02:07:02.800 --> 02:07:10.520
background sounds like mister Herbert's opinion, can just allow you

953
02:07:10.640 --> 02:07:18.159
to feel even more relaxed. Just means you in the moment,

954
02:07:21.239 --> 02:07:26.680
this isn't this isn't a sterile environment. This is the world.

955
02:07:30.039 --> 02:07:36.119
I live in the countryside, so there's lots of nature

956
02:07:36.640 --> 02:07:47.159
sounds around. So as you focus on your forehead, just

957
02:07:47.399 --> 02:07:55.800
notice how it becomes even more relaxed as you focus

958
02:07:57.479 --> 02:08:02.000
only on my voice and that part of your body.

959
02:08:07.159 --> 02:08:16.840
Moving down to your eyes, focusing on your eyes, noticing

960
02:08:17.880 --> 02:08:27.640
how your eyelids feel so heavy yet so light at

961
02:08:27.640 --> 02:08:34.119
the same time, and all the muscles around your eyes

962
02:08:34.359 --> 02:08:48.800
relaxing completely. Moving your focus down to your mouth, your lips,

963
02:08:49.239 --> 02:08:55.920
your tongue, your teeth, and your gums, the whole of

964
02:08:56.039 --> 02:09:11.000
your mouth relaxing, calm and lease. As you focus now

965
02:09:11.640 --> 02:09:18.479
on your jaw, not just the parts of your jaw

966
02:09:18.640 --> 02:09:23.079
need your mouth and your chin, but all the way

967
02:09:23.159 --> 02:09:29.520
up the size of your face to your ears, the

968
02:09:29.760 --> 02:09:41.279
hole of your jaw feeling more relaxed.

969
02:09:44.479 --> 02:09:53.520
And calm.

970
02:09:53.560 --> 02:10:02.720
Focusing on your neck, the front of your neck and

971
02:10:02.760 --> 02:10:15.800
your throat relaxing and loose and calm. The sides of

972
02:10:15.880 --> 02:10:21.159
your neck, the right and left side of your neck

973
02:10:24.079 --> 02:10:27.479
relax and place.

974
02:10:31.079 --> 02:10:38.239
And calm.

975
02:10:38.479 --> 02:10:45.319
And now the back of your neck, focusing on the

976
02:10:45.359 --> 02:10:55.800
back of your neck, letting go of any tension that

977
02:10:56.000 --> 02:11:04.560
may have been there before, and joy in that sense

978
02:11:04.840 --> 02:11:16.399
of increasing comfort and release. Then you can experience in

979
02:11:16.479 --> 02:11:28.359
the back of your neck, moving down your back and

980
02:11:28.520 --> 02:11:33.399
moving either side of your spine right from the top

981
02:11:33.439 --> 02:11:38.960
of your back all the way down to the bottom

982
02:11:39.079 --> 02:11:56.199
of your back down to your lower back. As you

983
02:11:56.439 --> 02:12:04.560
move up and down spine, you can feel the muscles

984
02:12:05.600 --> 02:12:19.319
either side of your spine relaxing even more. And as

985
02:12:19.359 --> 02:12:26.560
those muscles relax, that sense of comfort starts to spread

986
02:12:28.119 --> 02:12:36.520
outwards from your spine into both sides of your back,

987
02:12:40.239 --> 02:12:43.920
the top of your back, the middle, and your lower back.

988
02:12:47.479 --> 02:12:54.640
And as you scan gently and slowly up and down

989
02:12:54.800 --> 02:12:59.800
your back, there's the muscles in the top of your

990
02:12:59.800 --> 02:13:09.960
back relax and become looser. The muscles in the middle

991
02:13:09.960 --> 02:13:17.319
of your back also seem to just almost divide from

992
02:13:17.319 --> 02:13:30.800
each other, separating and almost melting, And in your lower

993
02:13:30.840 --> 02:13:42.399
back there seems to be an extra special feeling of comfort.

994
02:13:47.640 --> 02:13:53.840
The spreads into your hips. Sit down, your lower back,

995
02:13:54.119 --> 02:14:02.119
into your hips, into the area where your cosix are,

996
02:14:05.680 --> 02:14:14.840
and into your buttocks. And always muscles that spread bring

997
02:14:14.840 --> 02:14:24.359
your lower back into your hip area start to melt,

998
02:14:28.800 --> 02:14:41.359
start to reading, let go, and you nowhere about to

999
02:14:41.800 --> 02:14:48.560
focus on your shoulders. Your back and your spine will

1000
02:14:48.600 --> 02:15:09.800
continue to let go, continue to relax so calmly, and

1001
02:15:09.880 --> 02:15:15.560
if you focus on your shoulders, you may notice they're

1002
02:15:15.600 --> 02:15:30.520
already feeling really loose, They're already.

1003
02:15:32.840 --> 02:15:45.680
Feeding calm.

1004
02:15:45.479 --> 02:15:58.159
The feeling those muscles then move from your neck into

1005
02:15:58.199 --> 02:16:17.239
your shoulders feels so soft and gentle, so smooth.

1006
02:16:22.800 --> 02:16:35.079
And calm, and.

1007
02:16:35.239 --> 02:16:48.120
The feeling in your shoulders seems to spread deep into

1008
02:16:48.159 --> 02:16:58.600
your shoulders, a sense of relaxation, not just traveling deeply

1009
02:16:58.920 --> 02:17:15.799
into your must but also relaxing the bones and move

1010
02:17:15.879 --> 02:17:23.959
it all the way to underneath your arms, relaxing a

1011
02:17:24.000 --> 02:17:29.360
whole area between the tops of your shoulders and underneath

1012
02:17:29.360 --> 02:17:48.440
your arms healing. You feel so relaxed and comfortable in

1013
02:17:48.600 --> 02:17:53.680
your shoulders, which.

1014
02:17:53.520 --> 02:17:58.719
Sense that deep healing.

1015
02:18:01.600 --> 02:18:19.120
Message into your arms. You may feel almost as if

1016
02:18:19.159 --> 02:18:25.719
your arms are not even there, because they're so relaxed,

1017
02:18:28.879 --> 02:19:16.040
so deeply relaxed, so calm, So use the feeling spreading

1018
02:19:18.799 --> 02:19:32.600
all the way down your arms, two elbows, including your

1019
02:19:32.639 --> 02:19:46.559
elbows circumforts spreads.

1020
02:19:49.799 --> 02:19:50.559
Your way.

1021
02:19:53.120 --> 02:20:11.959
Into wrists, your forearments, and your lists so heavy yet

1022
02:20:12.520 --> 02:20:56.520
the same time sunlight and gentle frey sent now on.

1023
02:20:59.200 --> 02:21:52.840
You have hands, my hands, so peace in your hands,

1024
02:21:52.680 --> 02:21:54.120
a sense of.

1025
02:21:57.280 --> 02:21:58.799
Real pace.

1026
02:22:10.520 --> 02:22:24.239
It just seems to feel sph familion on your hands,

1027
02:22:24.559 --> 02:23:33.000
relax deeply else your fingers. It's fitch.

1028
02:24:01.559 --> 02:24:02.239
You think it.

1029
02:24:02.399 --> 02:25:02.200
Tips me think your attention to front your body so comfortable, man,

1030
02:25:02.239 --> 02:25:03.760
you focus.

1031
02:25:05.200 --> 02:26:26.600
J don't like my souls.

1032
02:26:28.280 --> 02:26:29.799
In your thighs.

1033
02:26:46.040 --> 02:26:46.760
And knees.

1034
02:26:50.840 --> 02:29:30.159
I relaxed, calf muscles, just shades, composius and the fathing

1035
02:29:30.079 --> 02:30:29.120
in your faints. Sir, peaceful, circom, Sir, peaceful, circom. Peace fall.

1036
02:30:32.440 --> 02:30:37.760
Cycom so.

1037
02:30:39.680 --> 02:30:53.319
Peace for re sn.

1038
02:30:56.600 --> 02:30:58.440
Peace fall.

1039
02:31:02.360 --> 02:31:18.319
Calm allout that deep relaxation, to spread your chest, your stock,

1040
02:31:31.479 --> 02:31:37.239
let me go of everything.

1041
02:31:48.520 --> 02:31:54.479
So I'm gonna start counting down now from twenty down

1042
02:31:54.559 --> 02:32:02.680
to one. You can imagine in a way it's like

1043
02:32:03.479 --> 02:32:09.920
just walking down some steps and each step or twenty steps,

1044
02:32:10.000 --> 02:32:11.159
and each step.

1045
02:32:11.079 --> 02:32:23.879
Represents a level of comfort. Each step represents a deepening

1046
02:32:25.879 --> 02:32:36.200
of that comfort and the furvies you walk down those

1047
02:32:36.360 --> 02:32:49.280
steps to deeper and more relaxed you feel. So starting

1048
02:32:49.440 --> 02:37:36.559
with number twenty twenty, nineteen, eighteen, seventeen, sixteenhhhhhhhhh three fourhhhh

1049
02:38:21.719 --> 02:44:48.040
four too well, No eight seven.

1050
02:45:19.040 --> 02:46:54.760
Must six.

1051
02:47:40.200 --> 02:48:59.879
Five four.

1052
02:49:21.559 --> 02:52:33.479
Da using.

1053
02:53:28.000 --> 02:53:45.040
Now, as you focus on your eyes, we're gonna count

1054
02:53:45.159 --> 02:53:56.920
down from ten down to one, focusing just on your eyes,

1055
02:54:00.719 --> 02:54:09.239
your eyelids, the muscles around your eyes, your eye walls themselves,

1056
02:54:10.760 --> 02:54:27.760
a whole area that makes up your eye. And as

1057
02:54:27.840 --> 02:54:36.200
we count down from ten down to one, whilst focus

1058
02:54:36.360 --> 02:54:51.360
in on your eyes, you become twice is relaxed with

1059
02:54:51.760 --> 02:55:04.360
each number counting down that you may find and the

1060
02:55:04.520 --> 02:55:05.799
all you want to do.

1061
02:55:06.280 --> 02:55:06.920
Is just.

1062
02:55:08.879 --> 02:55:16.040
Drift off to sleep. And if that's what you want,

1063
02:55:19.120 --> 02:55:32.079
then just allow yourself to do that. Now, focusing on

1064
02:55:32.239 --> 02:55:39.559
your eyes, I'm going to begin counting down from ten

1065
02:55:39.920 --> 02:56:21.120
down to one right now. Ten nine.

1066
02:56:55.200 --> 02:57:58.040
Eight sn.

1067
02:59:52.920 --> 03:00:48.920
I us.

1068
03:01:04.000 --> 03:05:08.559
Fourree swoo, counting down from ten to one.

1069
03:05:10.639 --> 03:05:34.920
Ten nine eight seven six five four three two one.

1070
03:05:41.920 --> 03:05:44.799
And maybe that was a bit too quick in order

1071
03:05:44.920 --> 03:05:48.840
to relax. Maybe it's a bit too fast for you

1072
03:05:49.159 --> 03:05:58.840
to notice the calming of your body, maybe even a

1073
03:05:58.920 --> 03:06:02.719
little bit of pressure. They're like, you're counting down from

1074
03:06:02.799 --> 03:06:05.479
ten to one, would you expect me to do? Man,

1075
03:06:06.440 --> 03:06:10.079
expect me to STI go with floppy just because you're

1076
03:06:10.200 --> 03:06:19.559
counting down. I can try it again, but this time

1077
03:06:19.639 --> 03:06:25.639
I'll go a bit slower this time, and you focus

1078
03:06:26.040 --> 03:06:30.600
on the whole of your body before we focus on

1079
03:06:30.719 --> 03:06:41.079
your legs. Just notice how your body does start to

1080
03:06:41.639 --> 03:06:52.719
feel more relaxed with every number that I count down

1081
03:06:56.159 --> 03:08:25.559
ten nine eight, seven, six, five four three two one,

1082
03:08:36.920 --> 03:08:42.600
And just notice how how you feel generally, how your

1083
03:08:42.639 --> 03:08:57.479
body feels. It's not necessarily even about counting down from

1084
03:08:57.600 --> 03:09:05.239
ten to one. It's that space that you have, that

1085
03:09:07.879 --> 03:09:28.760
space between being active physically or mentally to just sitting

1086
03:09:29.000 --> 03:09:33.559
or lying down and just being there, not doing anything,

1087
03:09:33.760 --> 03:09:40.360
not saying anything, or needing to think about anything. So

1088
03:09:41.079 --> 03:09:44.120
it opens up a space, you know, a bit of

1089
03:09:44.159 --> 03:09:55.159
a space, a gap. And the more I came down

1090
03:09:55.200 --> 03:10:02.559
from ten to one, the bigger that gap becomes. So

1091
03:10:02.719 --> 03:10:15.120
there's that gap of calmness, of comfort, relaxation. It's a

1092
03:10:15.239 --> 03:10:29.280
nice feeling, and it moves those stresses or discomforts physically

1093
03:10:29.479 --> 03:10:31.959
or emotionally, moves them.

1094
03:10:33.479 --> 03:10:33.879
Away.

1095
03:10:40.639 --> 03:10:41.600
Allows you.

1096
03:10:44.319 --> 03:10:44.840
To just.

1097
03:10:47.799 --> 03:10:54.200
Slow down, someone to count again from ten down to

1098
03:10:54.360 --> 03:11:04.440
one and notice that gap widening, the gap, And as

1099
03:11:04.479 --> 03:11:10.559
it widens, it's almost like the stress and attention falls

1100
03:11:10.879 --> 03:11:29.239
into the gap and gives you that distance, that space.

1101
03:11:31.639 --> 03:11:37.079
Now ten.

1102
03:11:41.440 --> 03:13:38.040
Nine, eight, seven, six, five, four, three two one. Now,

1103
03:13:38.280 --> 03:13:42.040
how did your body feel?

1104
03:13:44.280 --> 03:13:44.440
Now?

1105
03:13:57.159 --> 03:14:08.799
Can you notice that? Do you feel? And Karma, what

1106
03:14:08.920 --> 03:14:37.200
are you feeling? More relaxed? As we now focus on

1107
03:14:37.280 --> 03:14:57.959
your legs, just your legs, We're just gonna start with

1108
03:14:58.399 --> 03:15:17.319
focusing on your thighs. Of course, it's not the most

1109
03:15:18.639 --> 03:15:25.959
exciting thing to be doing because I'm sure like most

1110
03:15:26.000 --> 03:15:28.840
of your body is not a lot going on right now,

1111
03:15:37.920 --> 03:15:44.200
just focusing on the whole of your thighs, the tops

1112
03:15:44.280 --> 03:15:50.360
of your thighs, the sides of your thighs, the bottoms

1113
03:15:50.399 --> 03:15:54.879
of your thighs, your outer thighs, and you're inner thighs.

1114
03:15:57.079 --> 03:16:01.000
Basically the whole of your thigh that leads into your

1115
03:16:01.120 --> 03:16:16.040
hip and it goes down to your knee joints. Now,

1116
03:16:16.120 --> 03:16:23.120
this is a big area. It's a very heavy area.

1117
03:16:23.639 --> 03:16:29.600
It's very strong, probably the strongest muscles in your body

1118
03:16:30.319 --> 03:16:44.600
or in your thighs. But I don't think we perhaps

1119
03:16:46.639 --> 03:16:59.319
give enough attention to our thighs. Perhaps we don't acknowledge

1120
03:17:00.079 --> 03:17:19.399
how important our thighs are to our lives, how much

1121
03:17:22.040 --> 03:17:35.520
they actually do for us, all for our lives. And

1122
03:17:35.639 --> 03:17:41.440
it may seem sound really weird, but I think that

1123
03:17:41.639 --> 03:17:49.559
all of our body parts, especially our thighs, needs some TLC,

1124
03:17:52.879 --> 03:18:06.079
a bit of love shown, a bit of acknowledgement, thank you,

1125
03:18:09.239 --> 03:18:21.719
gratitude for our thighs do for us. And I know

1126
03:18:21.920 --> 03:18:27.959
this may sound a bit strange. Maybe you think, why

1127
03:18:28.040 --> 03:18:31.200
am I, Surely I should be out in the garden

1128
03:18:31.399 --> 03:18:39.600
hugging a tree or something. Well, it's hard to set

1129
03:18:39.639 --> 03:18:42.799
a microphone up on a tree. That's why I'm doing

1130
03:18:42.879 --> 03:18:45.479
this indoors. Otherwise I would be outside hugging a tree.

1131
03:18:46.879 --> 03:18:55.559
I can't see the television from the tree. If you

1132
03:18:55.680 --> 03:19:00.840
move down to your knees gain such an important autumn part.

1133
03:19:05.200 --> 03:19:10.040
And I think we don't necessarily I'll speak for myself.

1134
03:19:12.760 --> 03:19:17.840
I don't necessarily appreciate all that my needs do for

1135
03:19:18.000 --> 03:19:24.479
me until I have a problem with my knee. It's occasionally,

1136
03:19:24.520 --> 03:19:29.479
if I ever maybe i'll bash it, or it's aching

1137
03:19:29.680 --> 03:19:36.040
for some reason. It's then that I realize how much

1138
03:19:36.200 --> 03:19:39.799
it does. You know, the benefit of being able to

1139
03:19:40.760 --> 03:19:50.000
use my legs without any kind of physical discomfort is

1140
03:19:50.799 --> 03:19:59.520
a beautiful thing that's possibly not appreciated until it's temporarily removed.

1141
03:20:00.680 --> 03:20:07.680
You know that's comfort. But as you focus on your knees,

1142
03:20:09.799 --> 03:20:15.479
regardless of how your knees feel, you can have that

1143
03:20:15.760 --> 03:20:21.879
sense of gratitude and love to your knees for all

1144
03:20:22.040 --> 03:20:34.239
that they do for you. And you can still have

1145
03:20:34.399 --> 03:20:38.559
that attention on your thighs and maybe notice how your

1146
03:20:38.639 --> 03:20:50.520
thighs feel. Maybe you've noticed that they are relaxing more

1147
03:20:52.319 --> 03:21:03.920
deeply as because now on the bottoms of your legs,

1148
03:21:04.399 --> 03:21:10.159
your shins and your calf muscles, the bones between your

1149
03:21:11.159 --> 03:21:16.799
knees and your feet incorporate, and of course your ankles

1150
03:21:19.159 --> 03:21:30.239
so important. Anyone that's had even like the slightest sprain

1151
03:21:30.360 --> 03:21:37.319
of an ankle knows how how much we take our

1152
03:21:37.559 --> 03:21:46.079
ankles for granted. And it's kind of strange in a

1153
03:21:46.159 --> 03:21:51.719
way when you think that. You know, logically, our wrists

1154
03:21:51.879 --> 03:21:54.760
are a lot thinner than the rest of our arms,

1155
03:21:55.879 --> 03:21:59.440
which is okay, don't you can't see any problem with

1156
03:21:59.520 --> 03:22:04.920
that because we're just picking stuff up by our ankles

1157
03:22:06.760 --> 03:22:16.680
so much thinner than the rest of our legs. And

1158
03:22:16.840 --> 03:22:21.319
from a physics perspective or logical even it doesn't really

1159
03:22:21.399 --> 03:22:28.680
make sense that all this weight would ultimately be resting

1160
03:22:29.680 --> 03:22:39.680
on your ankles then leading to your feet, that thin area,

1161
03:22:41.159 --> 03:22:50.760
thin bone. Yeah, it does so much great work. Supports us,

1162
03:22:50.879 --> 03:23:00.840
supports our body for a lifetime, helps us to balance,

1163
03:23:03.040 --> 03:23:15.879
It helps you to get around and be mobile. And

1164
03:23:15.959 --> 03:23:23.639
there's the calf muscles. Of course, when I was younger,

1165
03:23:24.040 --> 03:23:27.399
I couldn't see the pointing calf muscles didn't seem to

1166
03:23:27.520 --> 03:23:33.440
do anything. Okay, if I walked around on tiptoes, then

1167
03:23:33.600 --> 03:23:37.360
my calf muscles get some work. But of course that's

1168
03:23:37.440 --> 03:23:41.440
not true. The calf muscles are being used whenever we

1169
03:23:41.879 --> 03:23:55.440
use the legs, and your shins there to protect your

1170
03:23:55.520 --> 03:24:04.520
lower legs, shaped in a way almost as a protector

1171
03:24:05.000 --> 03:24:19.719
for the bone, leading of course to your ankles and

1172
03:24:19.840 --> 03:24:26.760
your feet. But we're not going to focus on your feet.

1173
03:24:26.840 --> 03:24:31.239
We're just going to focus on the legs. And I realize,

1174
03:24:33.280 --> 03:24:37.159
and now that I've mentioned your feet, you'll probably focusing

1175
03:24:37.440 --> 03:24:40.520
on them anyway, So maybe I should focus on your

1176
03:24:40.559 --> 03:24:46.399
feet a little bit. You can have them in your

1177
03:24:46.440 --> 03:24:52.840
awareness the same as you have your thighs in your awareness.

1178
03:24:53.680 --> 03:24:57.520
Even though we haven't been focusing on your thighs for

1179
03:24:57.559 --> 03:25:08.559
a few minutes and we're focusing on your ankles, there's

1180
03:25:08.600 --> 03:25:23.799
still that sensation of comfort in your thighs, and there's

1181
03:25:23.920 --> 03:25:33.159
that movement of energy because the thighs hold lots of

1182
03:25:33.200 --> 03:25:39.399
different sensations. Of course, there's the muscles, the big straw

1183
03:25:39.600 --> 03:25:51.600
muscles that we have in our thighs, but the skin

1184
03:25:53.520 --> 03:25:57.959
on the outside of the thighs, as in the outside

1185
03:25:58.040 --> 03:26:07.399
of all of our body, can be very sensitive, sensitive

1186
03:26:07.559 --> 03:26:20.559
to the touch, sensitive to temperature, and inside your thighs

1187
03:26:23.079 --> 03:26:27.799
the bones, there's the muscle, there's the blood vessels, the

1188
03:26:28.079 --> 03:26:33.559
ar trees to all this stuff that's inside your thighs.

1189
03:26:38.040 --> 03:26:41.360
I guess sometimes it'd be nice if you could actually

1190
03:26:41.440 --> 03:26:48.840
put your fingers inside your thighs and a message, so

1191
03:26:48.959 --> 03:26:52.479
you can message on the outside, of course, but to

1192
03:26:52.520 --> 03:26:55.680
be able to get deep into the muscles, and to

1193
03:26:55.760 --> 03:27:00.879
be able to just message inside your thighs, message in

1194
03:27:00.959 --> 03:27:09.559
the bones of your leg message in or the veins.

1195
03:27:10.000 --> 03:27:20.440
Just gently healing your thighs, and you could move down

1196
03:27:22.479 --> 03:27:27.559
message and inside your knees, just message in those bones,

1197
03:27:28.559 --> 03:27:35.600
but with healing fingertips, spreading that healing energy deep into

1198
03:27:35.680 --> 03:27:45.120
the choice of your knees. Of course, there's the back

1199
03:27:45.319 --> 03:27:50.479
of your your need and the inside crease where your

1200
03:27:50.639 --> 03:27:58.120
need is. It's a very sensitive area. Very it feels

1201
03:27:58.200 --> 03:28:02.239
very nice when you stroke it. That might be because

1202
03:28:03.079 --> 03:28:08.040
it's an area that's not really touched very often. It's

1203
03:28:08.200 --> 03:28:14.719
almost like a hidden part, that crease in your legs.

1204
03:28:14.799 --> 03:28:22.159
It's almost like a part that has a sensitivity, which

1205
03:28:22.200 --> 03:28:32.639
is a little bit different. Of course, it's protected by

1206
03:28:32.719 --> 03:28:44.120
your legs. So you can imagine putting your fingers into

1207
03:28:44.239 --> 03:28:53.920
that crease in your legs. Fold in between your legs.

1208
03:28:54.639 --> 03:28:59.239
You can just message with your fingertips. Imagine your fingertips

1209
03:28:59.360 --> 03:29:09.719
going in side massage in the muscle tissue you can

1210
03:29:09.959 --> 03:29:17.040
cause field the bones of your knees, healing through your fingertips,

1211
03:29:24.479 --> 03:29:29.760
and then as you go down to your calf muscles,

1212
03:29:30.159 --> 03:29:31.879
and that's the part I'd like to be able to

1213
03:29:32.719 --> 03:29:40.040
really put my fingertips deep inside my calf muscles, massage

1214
03:29:40.159 --> 03:29:49.200
in every single tissue of that muscle, healing every part,

1215
03:29:55.200 --> 03:30:01.280
and then doing the same for my shins. Message and

1216
03:30:02.159 --> 03:30:09.120
generally stroking the bones, generally stroking them, healing in a

1217
03:30:09.239 --> 03:30:16.399
loving way because they deserve to be treated. There's the

1218
03:30:16.520 --> 03:30:20.479
precious bones that they are, because our legs are so

1219
03:30:20.680 --> 03:30:24.200
precious as in all the other parts of our body,

1220
03:30:26.680 --> 03:30:40.600
the more precious at any chore on the planet. When

1221
03:30:40.639 --> 03:30:48.440
you start to think about your legs in this way,

1222
03:30:53.000 --> 03:30:59.680
they can change your perspective. It might sound a bit

1223
03:31:02.719 --> 03:31:07.040
a bit silly to start with the idea of having

1224
03:31:07.920 --> 03:31:17.920
love for your legs, showing appreciation for your thighs, wanting

1225
03:31:18.040 --> 03:31:21.959
to be able to put your hands in your thighs

1226
03:31:23.879 --> 03:31:30.399
the message the muscles and the bones, and to get

1227
03:31:30.440 --> 03:31:38.680
your fingers deep in there, releasing all tension, just to

1228
03:31:38.879 --> 03:31:48.319
show how much you care about your legs. How much

1229
03:31:48.399 --> 03:31:54.079
you care for what your legs do for you regularly,

1230
03:31:56.479 --> 03:32:06.639
your knees, your calves, course, the strength of your ankles,

1231
03:32:09.600 --> 03:32:14.280
considering how thin they are compared to the rest of

1232
03:32:14.360 --> 03:32:24.120
your legs, especially your thighs. Yet this so strong, so flexible,

1233
03:32:27.920 --> 03:32:40.760
absolutely amazing things. Your ankles are truly a gift because

1234
03:32:40.799 --> 03:32:49.520
of what they do for you, supporting all that weight,

1235
03:32:51.520 --> 03:32:55.920
regardless of how what weight you are, even if you

1236
03:32:56.040 --> 03:33:00.760
only eat ate stone, it's still a lot of weight

1237
03:33:01.040 --> 03:33:07.680
for these little ankles. Now I'm a lot heavier than

1238
03:33:07.760 --> 03:33:17.719
eight stone. Double down, get my ankles support my body

1239
03:33:18.479 --> 03:33:24.680
all the time, or the they do give off a

1240
03:33:24.799 --> 03:33:30.520
sigh of relief when I sit down. That's my whole

1241
03:33:30.559 --> 03:33:40.079
legs to my feet, feet, als go, my toes clap

1242
03:33:41.520 --> 03:34:09.959
so happy. Your legs really are amazing. And I know

1243
03:34:10.399 --> 03:34:16.799
that talking about talking about your legs is probably possibly

1244
03:34:17.040 --> 03:34:21.719
among the most most boring things I've ever heard anyone say.

1245
03:34:22.639 --> 03:34:30.079
Possibly you're boring or not. Everything I said is true.

1246
03:34:32.559 --> 03:34:47.399
Your legs are amazing. Your legs deserve not just respect,

1247
03:34:53.280 --> 03:34:55.040
They deserve to relax.

1248
03:34:56.399 --> 03:34:56.760
Deeply.

1249
03:35:04.079 --> 03:35:07.399
They deserve to take some time out of the day

1250
03:35:09.600 --> 03:35:38.360
to just let go completely. Your legs really can relax.

1251
03:35:45.959 --> 03:35:50.079
And because the legs are so such a most you know,

1252
03:35:50.360 --> 03:35:56.280
very important part of your body. When you relax your legs,

1253
03:35:56.360 --> 03:36:03.600
the rest of your body also thatally follows in that

1254
03:36:07.319 --> 03:36:18.159
journey of comfort, Like I feel it in my hips.

1255
03:36:19.559 --> 03:36:26.680
My hips feel really loose, and also my lower back

1256
03:36:26.760 --> 03:36:33.360
as well. My lower back really feels it feels stretched,

1257
03:36:34.479 --> 03:36:37.520
even though I'm just sitting in a chair and there's

1258
03:36:37.639 --> 03:36:42.879
no stretching as far as I'm aware that I'm doing.

1259
03:36:43.879 --> 03:36:46.520
It's almost as if the muscles are just relaxed so

1260
03:36:46.760 --> 03:36:52.680
much that there is a natural stretch as the tension

1261
03:36:53.559 --> 03:37:14.840
has reduced a lot. And I'm now going to count

1262
03:37:14.920 --> 03:37:22.799
down from ten down to one, and you can continue

1263
03:37:24.639 --> 03:37:50.920
to fill wonderfully relaxed ten nine eight, seven, six, five,

1264
03:37:55.559 --> 03:38:23.600
four three two one relax. So I'm just going to

1265
03:38:23.719 --> 03:38:29.079
count down from five down to one. And as a countdown,

1266
03:38:30.360 --> 03:38:35.120
if you just focus on the numbers, just the numbers

1267
03:38:36.760 --> 03:38:45.760
counting down, and notice how you feel in this moment

1268
03:38:47.520 --> 03:38:51.920
as you hear the numbers counting down, knowing that those

1269
03:38:52.079 --> 03:39:05.120
numbers counting down represent you feeling calmer, not just in

1270
03:39:05.239 --> 03:39:13.760
your body, but also relaxing your mind. Just notice how

1271
03:39:13.840 --> 03:39:19.639
you feel. There's nothing to do, there's nothing to say,

1272
03:39:20.319 --> 03:39:37.399
there's nothing to think about, starting with number five four

1273
03:39:46.920 --> 03:40:22.680
three two one. And as you notice the gradual letting

1274
03:40:22.799 --> 03:40:31.280
go of the tension in your body, you may also

1275
03:40:31.879 --> 03:40:37.319
begin to notice and be aware of how your mind

1276
03:40:38.440 --> 03:40:46.360
is starting to slow down. This is just a natural

1277
03:40:47.200 --> 03:40:55.120
thing that happens. It's not really a special procedure. It's

1278
03:40:55.239 --> 03:41:00.040
just natural because as your body relaxes, your mind and

1279
03:41:00.239 --> 03:41:06.000
also starts to relax, and the more your mind relaxes,

1280
03:41:06.120 --> 03:41:10.719
the more your body relaxes. It's just a continuous circle

1281
03:41:10.799 --> 03:41:24.520
of relaxation. And there's that calmness that comes from relative quietness.

1282
03:41:26.120 --> 03:41:32.040
You know, even even if there's background sounds either your side, online,

1283
03:41:33.760 --> 03:41:39.680
it's still going to be quite calm. You know, you

1284
03:41:39.760 --> 03:41:44.959
haven't got the television on, there's no music in the background,

1285
03:41:45.040 --> 03:41:47.719
unless you're listening to the recorded with music. Of course,

1286
03:41:52.559 --> 03:41:54.719
you're very likely not going to be sitting in a

1287
03:41:54.840 --> 03:41:57.959
room with other people. Of course you might be, but

1288
03:41:59.280 --> 03:42:02.520
generally it's more ideal if you can do this on

1289
03:42:02.639 --> 03:42:13.959
your own, so no distractions, and when you stop thinking

1290
03:42:14.040 --> 03:42:31.200
about stuff, relaxation automatically rises. A sense of comfort starts

1291
03:42:31.280 --> 03:42:40.000
to grow, and without trying to build it up into

1292
03:42:40.120 --> 03:42:52.239
something fantastical or something magical. This is just a natural process,

1293
03:42:54.600 --> 03:43:05.280
something that's easy to accomplish. In fact, it's almost you know,

1294
03:43:05.399 --> 03:43:12.280
the sense of relaxing completely happens really when you put

1295
03:43:12.440 --> 03:43:16.319
no effort into it. It's not something that you can

1296
03:43:16.399 --> 03:43:28.040
really force. It's something that happens naturally. And part of

1297
03:43:28.479 --> 03:43:38.680
the process of this recording and others is simply two

1298
03:43:40.280 --> 03:43:50.639
allow you to take advantage of this space. This time,

1299
03:43:53.559 --> 03:44:04.559
it's just let go, to just be here, to be

1300
03:44:05.200 --> 03:44:18.600
in tune with how you feel, yet with the intention

1301
03:44:20.840 --> 03:44:32.319
of wanting to relax deeply and maybe even to fall asleep,

1302
03:44:33.479 --> 03:44:38.639
depending on what it is that you wish for yourself

1303
03:44:40.399 --> 03:44:55.479
in this moment. As we know, relaxing is the majority

1304
03:44:56.680 --> 03:45:01.159
of the process of falling asleep, actual falln The sleep

1305
03:45:01.239 --> 03:45:08.000
part is the tiny bit at the end. The deeper

1306
03:45:09.360 --> 03:45:31.639
relaxed you become, the easier you find yourself drifting. But

1307
03:45:31.760 --> 03:45:38.319
you can also if you choose stay focused on my

1308
03:45:38.520 --> 03:46:07.440
voice and really enjoy the process gradually relaxing each muscle

1309
03:46:12.079 --> 03:46:38.920
in your body effortlessly and just observing the sensation of

1310
03:46:39.200 --> 03:46:54.799
letting go completely. This time, I'm going to count from

1311
03:46:55.040 --> 03:47:05.239
six down to one, and you can notice your mind

1312
03:47:07.840 --> 03:47:15.600
calming down more with each number that you hear me

1313
03:47:15.879 --> 03:47:37.760
say naturally, feeling calm and slow and be peaceful sex

1314
03:48:03.879 --> 03:50:29.879
five four three two one, being aware of how your

1315
03:50:30.159 --> 03:50:59.239
mind to slow write down, sinking deeply into relaxation. And

1316
03:50:59.399 --> 03:51:05.959
as you find because on your mind, you may notice

1317
03:51:06.239 --> 03:51:15.399
that there was some thoughts still there, maybe some stubborn

1318
03:51:15.559 --> 03:51:31.360
thoughts that for some reason perhaps need your attention. That's

1319
03:51:31.440 --> 03:51:40.079
what you can do is send love to those thoughts.

1320
03:51:43.360 --> 03:51:45.879
Sprinkle those thoughts.

1321
03:51:50.079 --> 03:51:50.799
With love.

1322
03:51:52.360 --> 03:51:58.520
Like all petals from a flower. Just sprinkle it over them, petals,

1323
03:51:58.600 --> 03:52:05.799
feel good love towards those thoughts, to let those thoughts

1324
03:52:06.040 --> 03:52:12.840
know that you're not abandon the number. You just need them.

1325
03:52:14.079 --> 03:52:25.120
You require them to just calm down, slow down, quiet

1326
03:52:25.520 --> 03:52:40.879
down for now. So as you focus on those remaining

1327
03:52:41.079 --> 03:52:46.319
thoughts as we count down this time from seven down

1328
03:52:46.399 --> 03:52:55.479
to one. With each number, just imagine sprinkling those flower

1329
03:52:55.639 --> 03:53:14.680
petals love, love, kindness, gratitude over those thoughts, which will

1330
03:53:14.719 --> 03:53:24.719
allow them to just melt away and relax deeply. With

1331
03:53:24.879 --> 03:53:39.120
every number, those thoughts will become more and more relaxed,

1332
03:53:44.719 --> 03:56:16.239
starting with number seven, six, five, four three one. As

1333
03:56:16.280 --> 03:56:33.479
you now notice how relaxed you're feeling in your body.

1334
03:56:41.840 --> 03:56:55.040
We're going to focus on your hands because the more

1335
03:56:55.159 --> 03:57:02.239
relaxed your hands are, the moral as your body and

1336
03:57:02.520 --> 03:57:24.079
mind are. There's you focus on your hands and your fingers.

1337
03:57:29.639 --> 03:57:34.399
There's nothing needed to be done. There's no clinching of

1338
03:57:34.680 --> 03:57:39.000
fists or dents in the fingers or anything like that.

1339
03:57:46.440 --> 03:58:00.600
It's just noticing and focusing on your hands. Notice Siniar

1340
03:58:00.799 --> 03:58:25.479
they feel. Because the more relaxed your hands feel, the

1341
03:58:25.760 --> 03:58:35.159
calmer your mind feels, and the more comforts you feel

1342
03:58:37.239 --> 03:59:07.399
throughout your body. JE may have already noticed your mind

1343
03:59:10.680 --> 03:59:46.559
is starting to drift Quixa, just on your hands and fingers, allowing.

1344
03:59:46.559 --> 03:59:48.520
Them cheat.

1345
03:59:50.440 --> 04:00:01.840
Experience a real deepening of that reaxation in your hands

1346
04:00:01.959 --> 04:00:03.319
and fingers.

1347
04:00:08.840 --> 04:00:09.399
More.

1348
04:00:12.360 --> 04:00:31.799
And more relaxed. With each number from eight down to one,

1349
04:00:36.879 --> 04:00:48.200
you can almost feel that healing, relaxing energy spreading into

1350
04:00:48.319 --> 04:01:08.440
your hands and fingers, becoming more relaxing with each number

1351
04:01:15.399 --> 04:01:36.200
going down, eight down to one, drifting drifting again starting

1352
04:01:36.479 --> 04:05:42.239
with number eight, seven three, just being here now, nothing

1353
04:05:42.360 --> 04:05:52.200
to think about, nothing to do, nothing to say, and

1354
04:05:52.520 --> 04:06:04.280
everything just feels calm. This is your natural state of being.

1355
04:06:07.959 --> 04:06:13.319
This is how you just normally feel when you take

1356
04:06:13.440 --> 04:06:21.879
away all of that other stuff that we add, you know,

1357
04:06:22.000 --> 04:06:37.639
things like stress and worrying and overthinking, anxiety, tension, just

1358
04:06:38.000 --> 04:06:44.680
generally thinking about stuff. You take that away, which is

1359
04:06:44.760 --> 04:06:54.000
what we do. What we do. Now you're left with

1360
04:06:56.799 --> 04:07:04.879
a real sense of peaceful us which comes to you

1361
04:07:05.120 --> 04:07:19.079
very quickly, because ultimately it's just a feeling, a feeling

1362
04:07:20.079 --> 04:07:27.280
of comfort. It's almost as if you've gone inside yourself

1363
04:07:27.360 --> 04:07:39.000
and you've found a special place where everything is peaceful,

1364
04:07:41.959 --> 04:07:47.280
a place where you can film relaxed and joy natural

1365
04:07:49.479 --> 04:07:55.879
sense of comfort, a place where you could be here

1366
04:08:00.520 --> 04:08:07.399
where you can accept yourself and who you are, in

1367
04:08:07.479 --> 04:08:13.440
the place where you're not trying to please anybody else,

1368
04:08:13.959 --> 04:08:26.719
in a place where you can actually not just love yourself,

1369
04:08:26.840 --> 04:08:32.280
but in some ways more importantly, you can like yourself,

1370
04:08:34.799 --> 04:08:52.079
appreciate who you are, a sense of gratitude. He's in

1371
04:08:52.200 --> 04:09:03.399
the air around here. That's also a place where you

1372
04:09:05.760 --> 04:09:13.719
can actually feel the healing energy soaking into your body.

1373
04:09:20.399 --> 04:09:32.719
Healing energy soaking into your body. That healing energy spreads

1374
04:09:33.719 --> 04:09:44.879
through your veins, traveling to each every single part of

1375
04:09:45.040 --> 04:09:54.840
your body, and you start to realize that actually that

1376
04:09:55.159 --> 04:10:03.879
healing energy it's not just ENTEREDDA into your brain, it's

1377
04:10:03.959 --> 04:10:15.920
become part of your brain, and the spinal fluid is

1378
04:10:16.040 --> 04:10:26.920
now mixed with healing energy, not just allowing you to

1379
04:10:27.319 --> 04:10:34.920
feel so much more relaxed and healthy in this moment,

1380
04:10:39.399 --> 04:10:48.840
but also you start to realize that actually, what's happening

1381
04:10:49.079 --> 04:10:59.639
now without healing, relaxing energy spreading through your body is

1382
04:10:59.799 --> 04:11:10.639
actually changing your life. It's actually changing the way you're

1383
04:11:10.719 --> 04:11:17.200
going to feel, not just now, but tomorrow and the

1384
04:11:17.319 --> 04:11:27.040
next day. As your health improves, not just your physical health,

1385
04:11:27.200 --> 04:11:34.559
but your mental health. Things that used to bother you

1386
04:11:34.760 --> 04:11:41.879
in the past, for some reason, no longer have the

1387
04:11:42.040 --> 04:11:50.920
effect that they used to because something has changed deep

1388
04:11:51.399 --> 04:12:02.040
within you. Maybe things that used to cause you to

1389
04:12:02.200 --> 04:12:14.520
feel anger no longer have that power to control you

1390
04:12:17.040 --> 04:12:23.319
the way they seem to be able to before. As

1391
04:12:23.440 --> 04:12:34.959
you realize that you're the one who decides what affects you,

1392
04:12:38.639 --> 04:12:47.399
you're the one who decides to feel relaxed and calm

1393
04:12:49.040 --> 04:13:04.399
when you choose to enjoy noticing these natural developments of

1394
04:13:04.680 --> 04:13:15.600
healing continue it to grow and improve your life day

1395
04:13:15.799 --> 04:13:27.920
by day, including of course, your ability to relax so

1396
04:13:28.200 --> 04:13:43.760
much easier than sleeping. It's the most natural thing in

1397
04:13:44.399 --> 04:13:53.879
the world to you, because falling asleep is something that

1398
04:13:54.040 --> 04:14:04.879
you've done so many times in your life, and you

1399
04:14:05.120 --> 04:14:09.520
know that you were born, as we all were, with

1400
04:14:10.159 --> 04:14:20.799
the ability to fall asleep naturally. We were born with

1401
04:14:21.319 --> 04:14:33.799
that ability to just drift off into a deep, healing sleep.

1402
04:14:39.760 --> 04:14:44.559
Even when we're kids, sometimes will fall asleep when we

1403
04:14:44.639 --> 04:14:49.200
don't even want to try to think a stay awake.

1404
04:14:50.559 --> 04:14:54.000
Maybe it's a birthday in the morning, or it's Christmas

1405
04:14:54.239 --> 04:14:58.000
or holiday or something we look forward to. We don't

1406
04:14:58.040 --> 04:15:02.680
want to go to sleep. But the more we want

1407
04:15:02.719 --> 04:15:07.879
to stay awake, the more we just start to drift.

1408
04:15:12.040 --> 04:15:16.520
And the more you fights drifting, we try to stop

1409
04:15:16.600 --> 04:15:23.520
yourself and drifting asleep, the deeper and stronger that drifting becomes.

1410
04:15:30.440 --> 04:15:35.760
Because we're born not just with the need to relax

1411
04:15:35.879 --> 04:15:44.280
deeply and to naturally fall asleep, but it's our birthright,

1412
04:15:47.680 --> 04:15:58.040
it's part of our DNA, and sometimes as we get

1413
04:15:58.079 --> 04:16:12.000
older in life, perhaps at times we have forgotten relaxing completely.

1414
04:16:13.760 --> 04:16:27.120
It's not only a wonderfully pleasant experience, it's also really easy.

1415
04:16:38.479 --> 04:16:45.959
It's very very easy to let go because that's all

1416
04:16:46.040 --> 04:17:00.440
it is, is just deciding to let go. And when

1417
04:17:00.559 --> 04:17:08.360
you press the play button on my recordings, you have

1418
04:17:08.559 --> 04:17:15.120
given permission from my voice to relaction.

1419
04:17:18.879 --> 04:17:19.760
When you press that.

1420
04:17:19.920 --> 04:17:25.479
Play button, you have given me permission for my words

1421
04:17:29.360 --> 04:17:39.760
to effect you in a positive, only a positive way.

1422
04:17:43.680 --> 04:17:56.959
Opening up your mind too useful.

1423
04:17:58.079 --> 04:17:59.799
And he.

1424
04:18:01.760 --> 04:18:17.799
Suggestions that can have such an amazing effect on how

1425
04:18:17.959 --> 04:18:30.040
you feel right now, as well as those changes that

1426
04:18:30.360 --> 04:18:40.360
continue long after the recording ends, those changes within you

1427
04:18:43.200 --> 04:18:57.639
that continue to flourish and grow, transforming your life in positive,

1428
04:18:59.440 --> 04:19:09.120
beautiful way, allowing you to move forward in your life

1429
04:19:10.559 --> 04:19:25.360
in the direction that you choose for yourself. And this feeling,

1430
04:19:28.120 --> 04:19:36.200
this feeling that you can experience a safety, comfort, calmness.

1431
04:19:44.000 --> 04:19:57.959
This feels so nice. It's such a healthy place to be,

1432
04:20:05.840 --> 04:20:19.639
and that positivity grows within you. Eat and every day

1433
04:20:22.719 --> 04:20:32.479
moving forward, you're going to find that you're more relaxed

1434
04:20:34.840 --> 04:20:47.200
physically and in your mind is more relaxed. And it's

1435
04:20:47.239 --> 04:20:52.799
not that you're thinking slower, it's just that your mind

1436
04:20:52.879 --> 04:21:04.760
will be less clogged up with unnecessary negative because from

1437
04:21:04.879 --> 04:21:15.159
now on, your mind rejects negativity. From now on, you're

1438
04:21:15.200 --> 04:21:26.040
going to start noticing when negativity arises and you can

1439
04:21:26.200 --> 04:21:40.159
just say stop, stop, and the negativity will turn around

1440
04:21:40.760 --> 04:21:59.959
and leave you alone stop, and that negativity would disappear.

1441
04:22:08.280 --> 04:22:14.760
And as you notice that you feel way more relaxed

1442
04:22:16.200 --> 04:22:31.559
than you probably expected, you can now congratulate yourself because

1443
04:22:31.719 --> 04:22:38.000
you are the person that has done this. You are

1444
04:22:38.079 --> 04:22:42.799
the one that has opened your mind up to the

1445
04:22:42.959 --> 04:22:51.000
simple facts that you can feel more relaxed in your

1446
04:22:51.079 --> 04:23:01.159
body and in your mind. You've opened your mind up

1447
04:23:01.399 --> 04:23:09.440
to the birthright of being able to just fall asleep

1448
04:23:09.840 --> 04:23:25.360
easily when you choose. And that's a nice feeling, don't

1449
04:23:25.360 --> 04:23:35.200
you think it feels nice? Doesn't it? To feel calm?

1450
04:23:36.879 --> 04:23:41.440
All that healing energy is spreading through your body in

1451
04:23:41.600 --> 04:23:57.639
your mind to spend time a special place where negativity

1452
04:23:59.120 --> 04:24:10.440
can no longer it enter. Negativity is banned, it's barred,

1453
04:24:11.840 --> 04:24:18.600
it's not allowed entry. Doesn't it doesn't. This doesn't deserve

1454
04:24:18.719 --> 04:24:26.280
to be here. It doesn't belong here. Negativity has no

1455
04:24:26.600 --> 04:24:41.719
place in your life, which makes room for more comfort,

1456
04:24:43.680 --> 04:25:12.239
more healing, more relaxation, more peace. It feels nice, doesn't it.

1457
04:25:14.120 --> 04:25:37.920
Just let go with everything. I'm gonna count down now

1458
04:25:38.200 --> 04:25:46.399
from twenty down to one. You can continue to relax

1459
04:25:48.600 --> 04:26:00.719
if you choose, You can drift to sleep with the renumber.

1460
04:26:03.200 --> 04:26:11.959
You hear me say you can fill twice as relaxed,

1461
04:26:15.000 --> 04:26:26.280
or if you choose, you can fill twice sleeping now

1462
04:26:31.680 --> 04:28:22.239
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two eleven, ten, nine, eight, seven,

1463
04:28:31.040 --> 04:29:25.319
six five, or this is your time to just take

1464
04:29:25.360 --> 04:29:40.399
a break, your time to relax, to allow your mind

1465
04:29:40.639 --> 04:29:57.799
to slow down, to give yourself permission to take a

1466
04:29:57.959 --> 04:30:11.920
break m from everything. Endure the only person that can

1467
04:30:12.079 --> 04:30:18.120
make that decision. You're the only person that can actually

1468
04:30:18.280 --> 04:30:38.239
tell your mind just relax, to just take some time

1469
04:30:40.280 --> 04:30:52.079
off so that you can focus on your body, getting

1470
04:30:52.079 --> 04:31:06.840
in touch with how you feel physically. And in the

1471
04:31:07.000 --> 04:31:15.079
process of this body scan, where you focus on different

1472
04:31:15.159 --> 04:31:25.040
parts of your body, those parts that you focus on

1473
04:31:25.760 --> 04:31:37.159
and observe. Even though you're not purposely requesting for those

1474
04:31:37.360 --> 04:31:42.959
parts of your body to relax, it's kind of expected.

1475
04:31:44.520 --> 04:31:50.079
You expect when you listen to my voice to feel

1476
04:31:51.079 --> 04:32:04.799
more relaxed naturally, because when you're listening to me, your

1477
04:32:04.879 --> 04:32:17.120
attention is focused on my words, and as my words

1478
04:32:18.079 --> 04:32:28.280
guide you to focus on those parts of your body,

1479
04:32:32.079 --> 04:32:54.200
your focus increases, which actually calms your mind. And when

1480
04:32:54.280 --> 04:33:13.599
your mind calms down, your body relaxes, and when your

1481
04:33:13.680 --> 04:33:37.479
body calms down, your mind relaxes. And even though we've

1482
04:33:37.599 --> 04:33:46.400
not really started to focus on your body, you can

1483
04:33:47.119 --> 04:34:02.439
already feel that healing energy spreading through your body, pushing

1484
04:34:02.680 --> 04:34:16.919
out stress and tension, healing all the parts of your body,

1485
04:34:18.880 --> 04:34:26.520
including your skin, your bones, your blood, all of your

1486
04:34:26.720 --> 04:34:32.439
organs inside your body, all of the muscles, all of

1487
04:34:32.520 --> 04:34:39.959
the fat, all of everything, every hair on your body

1488
04:34:42.200 --> 04:34:53.479
is filled with that healing energy. And when your brain

1489
04:34:58.159 --> 04:35:24.919
fills with that healing, the feeling of comfort relaxation increases, deeply,

1490
04:35:25.560 --> 04:35:42.119
increases in a way that in your mind starts to

1491
04:35:42.319 --> 04:35:58.400
fill perhaps bit drowsing because it's not needed, and it

1492
04:35:58.680 --> 04:36:17.840
may start to drift if that's what's needed. So if

1493
04:36:17.880 --> 04:36:25.080
you're listening to this and what you need is deep relaxation, that's.

1494
04:36:24.919 --> 04:36:25.479
What you get.

1495
04:36:27.680 --> 04:36:29.159
If what you need is.

1496
04:36:30.840 --> 04:36:37.840
To fall asleep naturally and easily, that your mind drifts,

1497
04:36:40.360 --> 04:36:54.599
that's also what happened because by pressing that play button

1498
04:36:55.560 --> 04:37:02.680
on the podcast and listening to me give mission your

1499
04:37:02.799 --> 04:37:13.720
body and your mind. In fact, you give the command

1500
04:37:15.240 --> 04:37:26.159
to your body and your mind to relax deeply and

1501
04:37:26.319 --> 04:37:32.360
to drift off to sleep. If that's what you want.

1502
04:37:35.560 --> 04:37:36.119
Or need.

1503
04:37:43.639 --> 04:37:43.880
Them.

1504
04:37:43.880 --> 04:37:49.319
As I focus on the different parts of your body,

1505
04:37:54.279 --> 04:38:03.080
you may start to just drift, and then you come

1506
04:38:03.200 --> 04:38:08.479
back again and you hear me talking and I'm focusing

1507
04:38:08.599 --> 04:38:19.439
on a different part of your body. You may find

1508
04:38:19.599 --> 04:38:28.159
yourself drifting, being able to realize you're drifting. Until you

1509
04:38:28.400 --> 04:38:36.720
stop drifting, You're a love again to my voice. Focusing

1510
04:38:37.880 --> 04:38:42.680
on a different part of your body starts to relax

1511
04:38:42.840 --> 04:38:52.959
in a deeper because I'm drifting. It's basically here already

1512
04:38:55.279 --> 04:39:05.119
in the sleep zone. Then the more you drift, the

1513
04:39:05.319 --> 04:39:15.720
longer you drift, the longer you drift. Eventually that drifting

1514
04:39:15.919 --> 04:39:27.759
continues into sleep, and that's the last you remember until

1515
04:39:27.799 --> 04:39:36.919
you wake up in your own time. When you experienced

1516
04:39:37.119 --> 04:39:44.759
the right amount of sleep. Fear because when you do,

1517
04:39:46.639 --> 04:39:57.639
and if you do all sleep, it's extremely pleasant. So relaxing,

1518
04:40:00.720 --> 04:40:20.880
so deep he sleep, I feel so nice to relax

1519
04:40:21.080 --> 04:40:32.040
scenes your own body and mind. You feel that he

1520
04:40:32.520 --> 04:40:45.880
image is spreading through it. Relaxing is so deeply, relaxes,

1521
04:40:46.479 --> 04:41:12.279
so deeply to start focus on your eyes baking down,

1522
04:41:15.240 --> 04:42:05.599
totoe down till thank you, your shoulders am, focus, your

1523
04:42:05.959 --> 04:43:27.840
chest stupine you thaps, your x, faint, your das spreading

1524
04:43:29.560 --> 04:43:44.000
grimeside your body, feeling you up. Now, let's focus again

1525
04:43:46.319 --> 04:43:54.360
on parts of your body, focusing this time on your forehead.

1526
04:44:00.840 --> 04:44:10.119
Now on your mouth, your lips, your tongue, a whole

1527
04:44:10.200 --> 04:44:32.319
of your mouth. Focus on your fingers, maybe you could

1528
04:44:33.919 --> 04:44:37.799
move your fingers a little bits. You can focus on

1529
04:44:38.040 --> 04:44:52.520
each one individually, both hands, and even though it should

1530
04:44:52.520 --> 04:44:58.040
focus on both of your hands now it almost seemed

1531
04:44:58.080 --> 04:45:06.319
to just melt into one. Where is your right hands

1532
04:45:06.439 --> 04:45:23.200
starting left hand and no words, as if just mixed together. Now,

1533
04:45:23.400 --> 04:45:34.360
focusing on your knees, just noticing how your knees hell.

1534
04:45:51.119 --> 04:45:58.680
Now focusing on your elbows, focusing on both your elbows,

1535
04:46:05.000 --> 04:46:13.479
just absurd, the faith of fetis.

1536
04:46:37.319 --> 04:46:38.080
Fusing.

1537
04:46:39.599 --> 04:47:48.400
I'm sorry, back energy back back upside us. It's a

1538
04:47:48.520 --> 04:49:14.439
good of sensation of as what if you faint being aware? Hell,

1539
04:49:16.720 --> 04:50:08.560
your toes feel right now? Ninety sent how you insire

1540
04:50:09.919 --> 04:50:56.919
body feels, noticing your mind feels now lett him go,

1541
04:51:05.720 --> 04:51:47.080
letting go, letting go everything, letting go, letting go, leting

1542
04:51:47.799 --> 04:52:14.119
go everything you see. I'm going to start now, and

1543
04:52:14.360 --> 04:52:16.520
i'd like you just, first of all, just to see

1544
04:52:16.560 --> 04:52:24.799
yourself lying down on the message table, lying on your front.

1545
04:52:26.000 --> 04:52:34.000
Your head is supported, your arms are supported, and you

1546
04:52:34.080 --> 04:52:40.720
feel comfortable, and breathing is really easy, and you feel

1547
04:52:44.240 --> 04:52:47.200
you feel confident in how you look as well. So

1548
04:52:47.639 --> 04:52:51.799
there's none of that issue of body problems or shyness

1549
04:52:52.720 --> 04:53:00.840
because I'm a professional and this is a therapy session,

1550
04:53:01.639 --> 04:53:09.040
so none of that stuff matters on whatsoever. This is

1551
04:53:09.080 --> 04:53:16.360
about you. This is about how you feel and how

1552
04:53:17.200 --> 04:53:24.400
you can enjoy that sense of comfort and relaxation that

1553
04:53:24.599 --> 04:53:31.159
comes from letting go and allowing my hands and my

1554
04:53:31.319 --> 04:53:43.639
fingers to relax you by messaging your body. So I

1555
04:53:43.759 --> 04:53:48.720
want to start off just by placing my hands on

1556
04:53:48.840 --> 04:53:53.400
the back of your head, just gently, just you can

1557
04:53:53.560 --> 04:54:02.240
feel what my hands feel like really on you. So

1558
04:54:02.439 --> 04:54:04.680
you can maybe feel the warmth of my hands on

1559
04:54:04.759 --> 04:54:10.159
the back of your head. With my hands to the

1560
04:54:10.319 --> 04:54:14.479
side of your head, not pressing, but just holding there

1561
04:54:14.639 --> 04:54:20.479
very gently, maybe over your ears, and a little bit

1562
04:54:20.560 --> 04:54:27.240
on your face, so you can feel my hands so

1563
04:54:27.400 --> 04:54:40.360
you can become accustomed to them. And now put my

1564
04:54:40.520 --> 04:54:43.279
hands on the back of your head again and gently

1565
04:54:44.919 --> 04:54:49.880
let them slide down onto the back of your neck.

1566
04:54:57.520 --> 04:55:07.439
You can feel my hands gently stroking the back of

1567
04:55:07.520 --> 04:55:14.040
your neck. To start with, just so you can get

1568
04:55:14.240 --> 04:55:18.720
used to the feeling of my hands on your skin,

1569
04:55:19.319 --> 04:55:27.840
get accustomed to realize that you're safe and it's all good,

1570
04:55:28.200 --> 04:55:37.720
it's all fine, and I'm want to start gently messaging

1571
04:55:38.520 --> 04:55:49.119
the muscles in the back of your neck with both hands.

1572
04:55:55.279 --> 04:56:01.279
And this is a very trusting situation really, because our

1573
04:56:01.400 --> 04:56:05.599
necks are so fragile and to have someone have their

1574
04:56:05.720 --> 04:56:10.799
hands around your neck in that way can sometimes be

1575
04:56:11.080 --> 04:56:15.959
problematic for people, which is why massages are quite good,

1576
04:56:17.119 --> 04:56:25.560
because it allows you to relax and to get in

1577
04:56:25.759 --> 04:56:43.159
touch with trust, to feel peaceful and calm. There's a

1578
04:56:43.279 --> 04:56:52.000
massage the sides of your neck, gently moving from the

1579
04:56:52.040 --> 04:56:55.919
bottom of your neck. It would be sort of near

1580
04:56:55.919 --> 04:56:59.200
where your shoulders start, I guess, all the way up

1581
04:57:01.319 --> 04:57:06.279
to your jaw your ears, kind of area on the

1582
04:57:06.520 --> 04:57:11.520
side of your neck. Of course, it's a lot longer

1583
04:57:11.680 --> 04:57:27.840
than the front of your neck. And message in the

1584
04:57:28.000 --> 04:57:35.720
back of your neck, especially that area where perhaps we

1585
04:57:35.880 --> 04:57:43.919
hold tension, and there's that area's message. You can actually

1586
04:57:44.119 --> 04:57:47.880
feel a sense of release in the back of your

1587
04:57:48.000 --> 04:57:56.040
neck and maybe you can breathe it out as well.

1588
04:57:58.639 --> 04:58:11.799
Notice how it feels, Notice how you feel they're moving

1589
04:58:12.000 --> 04:58:15.599
down to that area between your neck and your shoulders,

1590
04:58:17.119 --> 04:58:26.040
that muscle area. Starting to message that area on both sides.

1591
04:58:28.240 --> 04:58:30.439
I mean, this would be the area that a lot

1592
04:58:30.479 --> 04:58:32.639
of people would message if they were going to give

1593
04:58:32.680 --> 04:58:39.119
you like a shoulder message. Even that's not technically the shoulders,

1594
04:58:39.680 --> 04:58:42.119
but it's all the muscles that lead to the shoulders

1595
04:58:43.959 --> 04:58:50.560
from the neck and again that can hold tension and stress,

1596
04:58:51.799 --> 04:58:56.799
and when massaged sometimes a nice deep message is useful.

1597
04:59:00.119 --> 04:59:15.319
Do you decide how deep that message is and just

1598
04:59:15.520 --> 04:59:22.439
allow my knuckles just to dig in to get to

1599
04:59:22.560 --> 04:59:31.959
those muscles and to really relaxed and all the time

1600
04:59:32.119 --> 04:59:49.759
and being firm yet gentle with you and just stroking

1601
04:59:49.919 --> 04:59:58.319
down the area to your actual shoulders, moving to the

1602
04:59:58.479 --> 05:00:09.360
muscles of your shoulders and maybe initially just pulling up

1603
05:00:09.680 --> 05:00:13.279
the shoulders a little bit off the table, just to

1604
05:00:13.400 --> 05:00:17.680
give you a little bit of a stretch very gently,

1605
05:00:24.119 --> 05:00:26.799
and you've got the muscles at the front of your shoulders,

1606
05:00:27.560 --> 05:00:38.479
the sides of the back. Again, this is a part

1607
05:00:38.680 --> 05:00:44.080
that can really take quite a bit of pressure, quite

1608
05:00:44.080 --> 05:00:52.119
a bit of needing if if you wish to really

1609
05:00:54.000 --> 05:00:59.439
release the tension to really get into those muscles, and

1610
05:01:02.880 --> 05:01:06.240
you can let your fingers in there make you feel

1611
05:01:06.439 --> 05:01:13.159
really nice. Sometimes it's just being stroked gently or being

1612
05:01:13.840 --> 05:01:24.599
messaged quite strongly, can all be beneficial to do reornversation

1613
05:01:29.799 --> 05:01:42.799
with the muscles in your shoulders. Now you move down

1614
05:01:42.880 --> 05:01:53.319
your arms, were doing one arm at a time, Starting

1615
05:01:53.439 --> 05:02:02.240
with your right arm. What I'll do is I'll just

1616
05:02:03.599 --> 05:02:06.759
lift your arm up, just hold it to the side

1617
05:02:06.799 --> 05:02:14.119
of you that words still be attached, and I just

1618
05:02:14.520 --> 05:02:29.000
message the tops of your arms all the way down

1619
05:02:29.240 --> 05:02:53.599
to your forearms into your wrists, gently messaging that part,

1620
05:02:56.240 --> 05:02:59.880
the softer part, which is the under part of the arm,

1621
05:03:03.000 --> 05:03:06.720
which leads to the crease in your elbow. The inside

1622
05:03:08.159 --> 05:03:22.479
it's much more sensitive skin. Sometimes just having that stroked,

1623
05:03:25.599 --> 05:03:40.840
can I feel really nice, pleasurable and relaxing. Now moving

1624
05:03:41.000 --> 05:03:54.599
down to your right hand, just holding your hand in

1625
05:03:54.799 --> 05:04:04.599
both of my hands, just pressing gently on the back

1626
05:04:04.639 --> 05:04:15.759
of your hand, stretching your fingers ever slightly at the

1627
05:04:15.880 --> 05:04:30.840
same time pressing down and massaging each finger, and then

1628
05:04:31.040 --> 05:04:41.959
starting to massage the palms of their hand. Just turning

1629
05:04:42.080 --> 05:04:53.279
the hand, stretching it gently and actually having your hand

1630
05:04:53.479 --> 05:05:01.319
held can really be an emotional experience. Sometimes, even if

1631
05:05:01.560 --> 05:05:06.439
it is a stranger, someone you don't know, very well,

1632
05:05:07.439 --> 05:05:14.560
like a massage person or a therapist. Maybe because it's intimate.

1633
05:05:22.240 --> 05:05:35.080
You can feel nice, you can feel safe. And as

1634
05:05:35.119 --> 05:05:38.080
I put that right arm back down where it was,

1635
05:05:43.840 --> 05:05:50.680
I did the same with your left arm, exactly the same.

1636
05:05:55.400 --> 05:05:59.959
Massage in the muscles in your arm, all the way

1637
05:06:00.240 --> 05:06:08.360
down to your wrist, stroking the inside of your arm,

1638
05:06:13.880 --> 05:06:27.360
just being gentle or as firm as you require, and

1639
05:06:27.479 --> 05:06:43.880
then messaging your left hand, stretching the fingers, gently, massaging

1640
05:06:44.159 --> 05:07:03.880
the palm of your left hand. Your feels so so relaxing,

1641
05:07:11.560 --> 05:07:29.319
so comforting, and I just rest your left arm back down.

1642
05:07:36.880 --> 05:07:43.520
Start to message your back, the biggest part of your body,

1643
05:07:48.599 --> 05:07:55.520
starting at the top, starting again where you wouldy have been,

1644
05:07:56.279 --> 05:08:00.959
the area at the top in between your shoulders, near

1645
05:08:01.040 --> 05:08:07.400
your neck. Going back, message in the area again, but

1646
05:08:07.599 --> 05:08:21.159
this time moving downwards, making it downward. Stroke to the

1647
05:08:21.279 --> 05:08:29.040
middle of your back, working from the outside inwards, a

1648
05:08:29.240 --> 05:08:37.200
massage in that your back, but the outsides of your back,

1649
05:08:41.360 --> 05:08:54.919
the parts where your arms would maybe rest against, almost

1650
05:08:57.080 --> 05:09:09.279
the part that connects your front to your back, and

1651
05:09:09.560 --> 05:09:18.279
just messaging down firmly but gently, as firm as you want,

1652
05:09:21.720 --> 05:09:26.319
moving down and moving across a little bed, moving all

1653
05:09:26.360 --> 05:09:32.200
the way down again, be very gentle, you have firm

1654
05:09:32.439 --> 05:09:44.040
as you choose. Eventually we get to the spine. We

1655
05:09:44.159 --> 05:09:48.240
can massage the muscles and either side of your spine

1656
05:09:49.119 --> 05:09:52.119
from the top of your neck all the way down

1657
05:09:54.919 --> 05:10:03.880
to your lower back. We can do that a few times.

1658
05:10:06.919 --> 05:10:13.680
Sometimes people would use the knuckle or the you know,

1659
05:10:13.840 --> 05:10:18.040
the two fingers and just go either side of the

1660
05:10:18.159 --> 05:10:23.479
spine almost just push down, go all the way down

1661
05:10:23.560 --> 05:10:30.919
to the bottom of the spine, each time releasing tension

1662
05:10:31.639 --> 05:10:40.799
and opening up the body, stretching your body so that

1663
05:10:40.959 --> 05:10:48.080
you feel more relaxed but at the same time rejuvenated.

1664
05:10:59.439 --> 05:11:02.959
And now going to move to one side, to your

1665
05:11:03.080 --> 05:11:12.119
right side, and from the bottom of your ribs to

1666
05:11:12.319 --> 05:11:18.200
your pelvis. I'm going to message that area of your back.

1667
05:11:20.159 --> 05:11:23.319
I'll stretch over the other side and I will pull

1668
05:11:23.439 --> 05:11:29.880
the muscles gently and massage and push from one end

1669
05:11:30.400 --> 05:11:34.400
that side or the way to my side to in

1670
05:11:34.479 --> 05:11:39.240
the middle of fact, to where your spine is. Massaging

1671
05:11:40.159 --> 05:11:44.479
that side of your spine the opposite side to where

1672
05:11:44.520 --> 05:11:52.560
I'm standing. It's almost like kneading bread. There's that big

1673
05:11:52.759 --> 05:12:05.040
area which is firm, yet lot's there to message. Potentially

1674
05:12:05.200 --> 05:12:09.360
one of the most important places to actually have a

1675
05:12:09.560 --> 05:12:16.959
message because you really feel it. You really feel the

1676
05:12:17.119 --> 05:12:22.279
release and the pleasure of having your lower back massaged.

1677
05:12:25.439 --> 05:12:31.119
It releases so much from your body that's not useful,

1678
05:12:34.319 --> 05:12:39.880
starting a healing process which will continue long after this

1679
05:12:40.119 --> 05:12:52.159
recording is over. The message in this part of your

1680
05:12:52.240 --> 05:12:57.599
body not only feels really good for you, it's actually

1681
05:12:57.759 --> 05:13:02.840
fun to do. That is as I said, like kneading bread,

1682
05:13:05.240 --> 05:13:07.759
it's a part that you can really get hold of

1683
05:13:09.279 --> 05:13:23.000
and really massage deeply. If that's your choice, They're im

1684
05:13:23.040 --> 05:13:24.840
going to move over to the other side of your

1685
05:13:24.919 --> 05:13:34.159
body and do the same with the opposite part of

1686
05:13:34.279 --> 05:13:41.439
your lawer back. Kneading and messaging from your sides or

1687
05:13:41.639 --> 05:13:48.759
way to the middle of your back where your spine

1688
05:13:48.919 --> 05:14:02.639
is pressing and kneading firm and gentle at the same time.

1689
05:14:04.599 --> 05:14:17.119
It feels so releasing. This mixture of pleasure, comfort, release, calmness,

1690
05:14:17.479 --> 05:14:29.119
relaxation or mixed together. Plus there's that feeling from your

1691
05:14:29.200 --> 05:14:34.319
stomach as it's being stretched. Even though you're in your

1692
05:14:34.439 --> 05:14:38.720
stomach now, you can feel it being stretched because that

1693
05:14:38.880 --> 05:14:50.279
whole area is connected to your stomach. Now we're going

1694
05:14:50.319 --> 05:14:55.240
to move or move further up to your top of

1695
05:14:55.319 --> 05:15:01.599
your body, and we did the same this time, starting

1696
05:15:02.959 --> 05:15:09.240
with your upper back. Put my hands forward over and

1697
05:15:09.400 --> 05:15:16.759
massive massage in that area up to your spine, from

1698
05:15:16.799 --> 05:15:21.000
the side of your body up to your spine. So

1699
05:15:21.159 --> 05:15:27.439
some of that message area, that muscle tissue or whatever

1700
05:15:27.680 --> 05:15:33.240
fatty tissue even will be possibly from your chest because

1701
05:15:33.240 --> 05:15:37.119
it's all connected. The chest and the back connect together.

1702
05:15:40.279 --> 05:15:43.520
I'm going to be massaging and just pulling some of

1703
05:15:43.639 --> 05:15:51.000
that skin from your side up and massage in the

1704
05:15:51.240 --> 05:15:58.720
area of your upper back all the way to your spine.

1705
05:16:03.159 --> 05:16:05.360
And then I'll move down a bit and I'll continue

1706
05:16:06.000 --> 05:16:13.759
with the middle of your back, doing exactly the same thing. There's, gentle,

1707
05:16:14.080 --> 05:16:27.240
as deep as you choose. Now, I'll move or the

1708
05:16:27.319 --> 05:16:32.159
other side again and do the exact same thing with

1709
05:16:32.400 --> 05:16:36.479
the top of your back on the other side, from

1710
05:16:41.639 --> 05:16:50.319
pretty much underneath your arm area really to your spine,

1711
05:16:55.439 --> 05:17:02.040
and then continue in that all the way down, including

1712
05:17:02.200 --> 05:17:19.200
your lower your middle of your back. I'm gonna go

1713
05:17:19.639 --> 05:17:25.880
to your thighs, the backs of your thighs, and the

1714
05:17:26.080 --> 05:17:36.000
sides of your thighs, starting with your right leg. Massage

1715
05:17:36.080 --> 05:17:45.680
in the back and the sides of your thighs gently

1716
05:17:45.919 --> 05:17:51.840
and firmly. There's a lot of muscles there. It's an

1717
05:17:51.880 --> 05:17:55.439
area that can be very tense at times and maybe

1718
05:17:56.159 --> 05:17:58.599
needs a little bit more pressure than the rest of

1719
05:17:58.680 --> 05:18:07.279
the body that's up to you. You can gently stroke

1720
05:18:07.400 --> 05:18:14.319
the back of your legs where you know, opposite your

1721
05:18:14.400 --> 05:18:22.240
knee joint or underneath your knee joint, very sensitive, gentle area,

1722
05:18:29.200 --> 05:18:36.560
and working down to your calf muscles. Massage in your

1723
05:18:36.680 --> 05:18:46.040
calf muscles thoroughly and deeply, if you choose, using both

1724
05:18:46.200 --> 05:19:05.159
hands fingers, digging deep to your ankles and the back

1725
05:19:05.240 --> 05:19:11.880
of your back of your ankles, just gently message in

1726
05:19:11.959 --> 05:19:23.680
that area, maybe lifting the leg and stretching it a

1727
05:19:23.759 --> 05:19:48.919
little bit. Moving to the right foot, massage in the

1728
05:19:49.000 --> 05:19:56.000
bottom of your feet and the size of your feet

1729
05:19:59.759 --> 05:20:12.319
h gently but firm enough so they don't tickle, and

1730
05:20:12.560 --> 05:20:18.000
just allow the pleasure that you get from having your

1731
05:20:18.040 --> 05:20:27.400
feet message to just overtake you as I continue to

1732
05:20:27.599 --> 05:20:33.959
message your feet, the bottoms of your feet, the sides,

1733
05:20:36.599 --> 05:20:42.279
your arches, your heel. You can put a lot of

1734
05:20:42.400 --> 05:20:48.240
pressure into your heel and it feels amazing, Yet the

1735
05:20:48.479 --> 05:20:56.520
arches need to be a bit more gentle. Stretching your

1736
05:20:56.680 --> 05:21:03.119
toes gently and massage in the bottoms of your toes

1737
05:21:03.880 --> 05:21:19.159
with my fingers, each one individually, moving over to the

1738
05:21:19.319 --> 05:21:28.720
left leg to do exactly the same thing. Starting at

1739
05:21:28.759 --> 05:21:33.200
the top of the thighs. Work in the back of

1740
05:21:33.279 --> 05:21:40.840
the thighs and the sides, massaging deeply and gently, a

1741
05:21:41.000 --> 05:21:55.040
whole area, working all the way down. And this is

1742
05:21:55.119 --> 05:22:01.240
an area that maybe you could like to spend more

1743
05:22:01.360 --> 05:22:10.000
time relaxing and message in. Perhaps if you wanted, I

1744
05:22:10.040 --> 05:22:14.959
could make a future recording wants spend more time on

1745
05:22:15.159 --> 05:22:27.319
one particular area. As you moved down to your calf muscles,

1746
05:22:33.319 --> 05:22:46.680
Massage in your calf muscles firmly and gently, moving down

1747
05:22:49.040 --> 05:22:56.040
your ankle into your feet, Massage in backs of your feet,

1748
05:22:57.880 --> 05:23:07.119
the bottoms of your feet, stretching your toes and message

1749
05:23:07.200 --> 05:23:15.319
in each to individually. And the feeling of pleasure and release,

1750
05:23:15.599 --> 05:23:22.279
the experience in your having your feet and massaged feels

1751
05:23:22.799 --> 05:23:42.520
really good. Now she turn over in your mind. Laying

1752
05:23:42.599 --> 05:23:55.279
on your back, I'm just going to start again in

1753
05:23:55.400 --> 05:24:10.200
your neck area and your shoulders, just to get back

1754
05:24:10.319 --> 05:24:19.759
in touch with that area. And as you move up,

1755
05:24:27.599 --> 05:24:32.400
I can clean my hands, make them more fresh, because

1756
05:24:32.439 --> 05:24:41.479
now I'm going to message your face simply starting off

1757
05:24:41.599 --> 05:24:52.439
with your forehead. Your eyes are closed, I can just

1758
05:24:53.000 --> 05:24:59.240
stretch your eyes a little bit, pushing up on your eyebrows,

1759
05:25:06.040 --> 05:25:18.840
just messaging around your scalp, massaging down your cheeks, around

1760
05:25:18.880 --> 05:25:31.479
your ears, into your chaw chiently the side of your neck,

1761
05:25:35.360 --> 05:25:54.040
your chin. They just moving down your your neck down

1762
05:25:54.200 --> 05:26:01.919
to your chest, starting by message. Imagine the very top

1763
05:26:02.000 --> 05:26:10.279
of your chest where the collar phone is. Give a

1764
05:26:10.439 --> 05:26:22.159
side of the collarbone, and then just message in the

1765
05:26:22.360 --> 05:26:43.400
hole of the chest, moving the chest around. Because it's

1766
05:26:43.479 --> 05:26:48.479
quite a large area, you can move from one side

1767
05:26:48.599 --> 05:26:59.880
to the next, moving my hands underneath pretty much rer arms,

1768
05:27:04.560 --> 05:27:09.759
stretching up, stretching some of the muscles of your back

1769
05:27:09.880 --> 05:27:23.479
in the process, moving up over your chest and then

1770
05:27:23.599 --> 05:27:40.680
moving down again. Then laying my hands. They just massage

1771
05:27:40.759 --> 05:27:48.360
gently and slide down towards your stomach, starting in the

1772
05:27:48.479 --> 05:27:55.319
middle of your chest, and then gradually my heads moving

1773
05:27:55.400 --> 05:28:05.080
apart and massaging sliding at the same time, moving down

1774
05:28:09.000 --> 05:28:24.319
to just below your redcage, moving down and then messaging

1775
05:28:24.479 --> 05:28:33.119
up again, giving your chest all the attention that it

1776
05:28:33.279 --> 05:28:47.799
needs to feel completely relaxed. Remembering that I'm also going

1777
05:28:47.880 --> 05:28:53.360
to be focusing on your sides as well, an area

1778
05:28:53.520 --> 05:28:59.680
that really doesn't get much attention but feels really good

1779
05:29:00.880 --> 05:29:10.240
when it's massaged. Just stroking my hands down the sides

1780
05:29:10.319 --> 05:29:17.040
of your body, just below your arms, all the way

1781
05:29:17.119 --> 05:29:30.240
down to your hips. Now move into your stomach area.

1782
05:29:32.319 --> 05:29:35.680
We're gonna stand on one side of you like I

1783
05:29:35.759 --> 05:29:40.279
did when I dig your lower back. I'm gonna do

1784
05:29:40.360 --> 05:29:46.400
a similar process of just stretching the muscles from your side,

1785
05:29:49.880 --> 05:30:02.319
gently massaging from one side to the next, moving.

1786
05:30:04.520 --> 05:30:08.720
The whole area from below your ribs all the way

1787
05:30:08.799 --> 05:30:19.919
down to below your belly butter, and then move around.

1788
05:30:19.759 --> 05:30:29.639
To the other side of you and repeat that process

1789
05:30:29.959 --> 05:30:43.000
of relaxing, deeply, calmly. You feel loose, you feel free.

1790
05:30:45.400 --> 05:30:50.080
And there's something about having your stomach message that's different

1791
05:30:50.159 --> 05:30:57.000
from any other part because we do have a tendency

1792
05:30:57.599 --> 05:31:01.479
of holding a different kind of stress in her stomach

1793
05:31:02.919 --> 05:31:10.720
that we may not be aware of. There's an now

1794
05:31:10.919 --> 05:31:18.200
message your stomach. In front of your stomach, they can

1795
05:31:18.520 --> 05:31:29.119
circles around your belly butttom and then going the other

1796
05:31:29.240 --> 05:31:39.400
way around. There's the gentleness and a freedom that comes

1797
05:31:41.279 --> 05:31:51.119
from feeling how you're feeling. There's a now move down

1798
05:31:52.560 --> 05:31:59.680
the tops of your thighs, muscles, message in them. I

1799
05:31:59.720 --> 05:32:02.919
can do this to your legs at the same time,

1800
05:32:05.119 --> 05:32:14.439
pressing down, massaging deeply those muscles in your thighs, the

1801
05:32:14.560 --> 05:32:23.279
front of your thighs, and moving down to your knees,

1802
05:32:24.240 --> 05:32:36.919
gently massaging your knees, sliding down your shins, putting pressure

1803
05:32:36.959 --> 05:32:44.720
on either side of your shin gently, softly but firmly,

1804
05:32:48.880 --> 05:32:58.560
moving down to your ankles, stroking the tops of your feet,

1805
05:33:04.720 --> 05:33:10.119
and then with each foot in each hand, just gently

1806
05:33:10.360 --> 05:33:18.680
messaging the whole of the foot, the top, the bottom,

1807
05:33:19.479 --> 05:33:27.759
your heel, your ankle, your toes, messaging every part of

1808
05:33:27.840 --> 05:33:37.599
your feet. Feels so good. Just to let go and

1809
05:33:37.880 --> 05:34:01.959
enjoy the process. Enjoy feeling so deeply relaxed. So much

1810
05:34:02.159 --> 05:34:09.919
comfort and so many feelings come just from touching your skin.

1811
05:34:20.680 --> 05:34:26.599
And you can just lie there for as long as

1812
05:34:26.680 --> 05:34:40.759
you choose, enjoying the feeling of deep comfort from being massaged.

1813
05:34:42.759 --> 05:34:43.080
By me.

1814
05:34:50.240 --> 05:35:16.080
Enjoy feeling deeply. And all we're gonna do is blow

1815
05:35:16.119 --> 05:35:32.439
out some candles. In your mind, there are going to

1816
05:35:32.479 --> 05:35:43.159
be a hundred candles, and you're going to blow each

1817
05:35:43.240 --> 05:35:53.360
one out individually, one by one, starting at one hundred.

1818
05:35:54.439 --> 05:36:01.799
As I count down all the way down to one,

1819
05:36:06.319 --> 05:36:15.200
and each time I say the number, you can imagine

1820
05:36:15.279 --> 05:36:21.680
that candle in front of you, and I'd like you

1821
05:36:21.840 --> 05:36:41.119
to actually physically generally blow that candle out, just so

1822
05:36:41.200 --> 05:36:49.639
it's not a big blows, just a gentle, and that

1823
05:36:50.040 --> 05:36:59.599
candle will extinguish. And then I'll say the next number,

1824
05:37:01.200 --> 05:37:02.400
so we move down.

1825
05:37:05.400 --> 05:37:06.119
And you can just.

1826
05:37:09.840 --> 05:37:18.880
Blow that one out as well. And as we move

1827
05:37:19.279 --> 05:37:30.279
down the numbers, you'll find yourself feeling more and more relaxed.

1828
05:37:33.279 --> 05:37:34.119
If you need.

1829
05:37:35.599 --> 05:37:44.840
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1830
05:37:48.720 --> 05:37:56.159
In fact, you may struggle to blow out all one

1831
05:37:56.319 --> 05:38:13.159
hundred of these handles as you feel more and more

1832
05:38:13.520 --> 05:38:41.400
deeply relaxed, more and more deeply tired, and the further

1833
05:38:41.799 --> 05:38:51.479
you go down, the more your mind starts to drift.

1834
05:38:57.880 --> 05:39:04.319
You may find that you stop listening to me after

1835
05:39:04.479 --> 05:39:17.599
a while. And even though there maybe background sounds where

1836
05:39:17.639 --> 05:39:28.720
you are, you'll be aware of those sounds at the moment,

1837
05:39:34.040 --> 05:39:49.400
be may start to just not even notice them at

1838
05:39:49.479 --> 05:40:05.840
all because they're unimportant. Where I am, I've got the

1839
05:40:06.040 --> 05:40:13.159
sounds of the birds. There's horrorst the pigeon who likes

1840
05:40:13.240 --> 05:40:19.959
to say hello, sometimes there's the old plane that goes by,

1841
05:40:22.959 --> 05:40:36.400
maybe traffic and trains in the distance, but none of

1842
05:40:36.479 --> 05:40:48.680
that scene is important whatsoever. Or candles you blow out.

1843
05:40:50.560 --> 05:41:03.279
The less important anything is more candles you blow out.

1844
05:41:07.479 --> 05:41:28.799
The furv seemed to move away, sounds general date days,

1845
05:41:29.240 --> 05:41:44.279
stuff seems to just move away on its own. You

1846
05:41:45.000 --> 05:42:06.080
feel calmer with every candle you blow out, guiding you

1847
05:42:09.279 --> 05:42:22.319
to the next number. Did you hear me say? And

1848
05:42:22.479 --> 05:42:40.360
then you blow that candle out to So easy, so simple.

1849
05:42:49.880 --> 05:42:58.240
I'm gonna start by introducing the first.

1850
05:42:59.520 --> 05:42:59.759
Can.

1851
05:43:03.680 --> 05:43:20.919
She's a hundred. First candle, she has one hundred. When

1852
05:43:21.200 --> 05:43:35.919
you blow that candle out, you'll find immediately a light

1853
05:43:38.040 --> 05:43:49.880
change in how you feel, as well as a real

1854
05:43:50.200 --> 05:44:11.840
sense of positivity growing within you, relaxation and sleepiness expanding.

1855
05:44:20.639 --> 05:44:50.479
Starting with one hundred blow back candle now nineteen nine,

1856
05:45:08.959 --> 05:46:45.520
candle ninety eight, can do ninety seven, ninety six, camp

1857
05:46:50.680 --> 05:48:46.759
ninety five, ninety four, candle ninety three, N two might

1858
05:48:47.319 --> 05:50:51.560
one candle ninety and eighteen nine and eight eight eight,

1859
05:51:37.159 --> 05:53:24.959
eight eighty five, e.

1860
05:53:50.520 --> 05:53:50.759
Ate it.

1861
05:54:59.119 --> 05:57:25.479
Two twohhhhhhhhhhh, seventy nine candle, seventy eight candle, seventy seven

1862
05:57:36.840 --> 05:58:38.040
candle seventy six, candle seventy five, candle seventy four, Candle

1863
05:58:42.159 --> 05:59:46.639
seventy three, candle seventy two, candle seventy one, candle seventy one,

1864
05:59:58.360 --> 06:00:57.119
Candle seventy and sixty nine, Candle sixty eight, candle sixty seven,

1865
06:01:10.840 --> 06:02:15.599
candle sixty five, candle sixty four, candle sixty four, Cando

1866
06:02:16.240 --> 06:03:48.680
sixty three, candle sixty and sixty one, Candle sixty and

1867
06:03:56.000 --> 06:05:00.319
fifty nine, candle fifty eight, candle fifty seven, m HM

1868
06:05:05.959 --> 06:06:32.799
fifty six, Canto fifty five, cantle fifty four, handle fifty three,

1869
06:06:50.919 --> 06:08:35.840
hand fifty fifty two, cantifty, can do fIF t one,

1870
06:08:55.919 --> 06:10:07.240
can do fifty cany foty nine, candle forty at eight,

1871
06:10:44.599 --> 06:12:30.360
candle forty seven, candle forty six, candle forty five, forty two,

1872
06:13:10.680 --> 06:15:20.360
candle What do you want? Candle fourty, thirty nine, thirty eight,

1873
06:15:49.759 --> 06:18:08.159
cant thirty seven, candle thirty five, thirty four, candle thirty three,

1874
06:18:40.799 --> 06:19:29.279
handle thirty one, can.

1875
06:19:33.479 --> 06:20:50.159
Si and.

1876
06:20:53.799 --> 06:23:17.599
Two one tin nine twenty think, candle joy seven, twenty six,

1877
06:23:58.520 --> 06:24:06.119
can twenty five.

1878
06:24:44.319 --> 06:24:53.840
And four.

1879
06:25:28.319 --> 06:27:32.119
Twenty candle went tap two handle twenty one, Wait.

1880
06:28:09.720 --> 06:28:35.439
And do.

1881
06:28:38.520 --> 06:33:57.040
Not see sen seven six day fourty ssh s.

1882
06:34:20.639 --> 06:35:38.360
Y nine.

1883
06:36:36.119 --> 06:39:01.159
Eight two eight two.

1884
06:39:43.840 --> 06:41:56.639
Two four.

1885
06:42:02.439 --> 06:42:09.639
Let go of all of those thoughts, worries, concerns about

1886
06:42:09.720 --> 06:42:16.279
the past, thoughts about the future, and even things you've

1887
06:42:16.279 --> 06:42:24.040
been thinking about today. Just let it all go because

1888
06:42:24.119 --> 06:42:31.720
none of it is useful in this moment. This is

1889
06:42:32.720 --> 06:42:52.200
your opportunity to just focus on feeling relaxed, allowing yourself

1890
06:42:52.360 --> 06:42:59.680
to get in touch with that natural sense of the

1891
06:42:59.759 --> 06:43:08.439
peace that we all have within us. It's available for everyone.

1892
06:43:09.599 --> 06:43:14.520
It just sometimes takes a little bit of effort to

1893
06:43:14.680 --> 06:43:20.720
set up the right time and place in order for

1894
06:43:20.840 --> 06:43:27.759
you to just let go. Because when you do decide

1895
06:43:30.159 --> 06:43:35.479
to let go and relax, that's what your body starts

1896
06:43:35.560 --> 06:43:45.799
to do because you've chosen, You've chosen to just allow

1897
06:43:45.959 --> 06:43:51.799
your body to unwind and your mind starts to slow down.

1898
06:43:55.119 --> 06:43:59.520
And it's a nice feeling. It's a nice feeling at

1899
06:43:59.560 --> 06:44:05.479
the beginning, just to know that you have chosen to

1900
06:44:05.639 --> 06:44:14.720
decide to relax deeply, and because you've made that decision,

1901
06:44:16.520 --> 06:44:23.560
your body will just follow suit, because sometimes all the

1902
06:44:23.680 --> 06:44:28.439
muscles in your body need is just permission from you

1903
06:44:29.520 --> 06:44:37.959
to relax. Because so often we're busy, we're going from

1904
06:44:38.080 --> 06:44:42.040
here to there, we're walking around and we're doing stuff,

1905
06:44:44.360 --> 06:44:50.680
and the body doesn't have any time or space to

1906
06:44:50.880 --> 06:44:57.880
really relax deeply, so it kind of waits for you

1907
06:44:58.159 --> 06:45:07.319
to lead the way, waits for your permission. And when

1908
06:45:07.400 --> 06:45:14.119
you do give your permission, when you give the say so,

1909
06:45:14.360 --> 06:45:22.119
when you say okay, it's time for your body to

1910
06:45:22.319 --> 06:45:31.040
let go completely and relax totally, your body just follows.

1911
06:45:34.200 --> 06:45:39.479
So like a breath of relief. Ah good, I can

1912
06:45:39.560 --> 06:45:46.599
now relax. Have feeling at the end of a day,

1913
06:45:46.639 --> 06:45:51.040
of very physical day that you may experience in the past,

1914
06:45:52.119 --> 06:45:54.639
where you get home and you just sit down on

1915
06:45:54.759 --> 06:45:58.959
a chair, maybe you kick your shoes off and off

1916
06:46:00.159 --> 06:46:04.759
or was so nice. I know that you don't have

1917
06:46:04.959 --> 06:46:08.400
to get up again for a little while at least,

1918
06:46:09.439 --> 06:46:11.840
and if you choose, you can just sit there for

1919
06:46:12.000 --> 06:46:25.319
maybe an hour to feels blissful. And just by sitting

1920
06:46:25.479 --> 06:46:30.720
down like that, your body knows that it's time to relax.

1921
06:46:32.319 --> 06:46:38.200
Your body has been given permission from you because it's

1922
06:46:38.240 --> 06:46:48.439
a mindset. In your mind, you're prepared to let go

1923
06:46:48.639 --> 06:46:58.720
of everything and just completely allow all the stress of

1924
06:46:58.799 --> 06:47:10.720
your body to evaporate. An intensions can just gradually vanish.

1925
06:47:17.240 --> 06:47:28.919
It's almost like magic, really, because that sense of relaxation

1926
06:47:29.240 --> 06:47:35.240
in your body, it's a very natural state. It's not

1927
06:47:35.439 --> 06:47:40.240
something unusual. It may feel unusual when you first start

1928
06:47:40.360 --> 06:47:44.799
to relax, if you if you haven't really spent a

1929
06:47:44.880 --> 06:47:49.119
lot of time focusing and giving yourself this space to

1930
06:47:49.319 --> 06:47:56.520
let go completely and relax may seem almost alien, but

1931
06:47:56.639 --> 06:48:02.520
it isn't. It's actually the most natural thing in the

1932
06:48:02.599 --> 06:48:13.119
world to let go completely, to relax totally, the most

1933
06:48:13.520 --> 06:48:24.400
natural thing in the world to allow yourself to feel

1934
06:48:25.919 --> 06:48:32.520
really calm in your mind. And it is almost like

1935
06:48:32.680 --> 06:48:42.279
a literal unwinding. It's like you press a button and

1936
06:48:42.439 --> 06:48:48.639
all the tension just releases, and it's like a wheel,

1937
06:48:49.000 --> 06:48:53.240
like a cog, like the inside of a clock, just unwinding.

1938
06:48:53.880 --> 06:48:58.040
And it's almost like you could see the little wind up,

1939
06:48:59.040 --> 06:49:03.759
not that you just just going the opposite way that

1940
06:49:03.840 --> 06:49:09.759
you choose to wind it up. And the energy that

1941
06:49:10.000 --> 06:49:20.200
freynetic stress for energy gradually winding down, losing its power,

1942
06:49:21.560 --> 06:49:28.959
losing its strength. As a sense of relaxation becomes stronger

1943
06:49:30.159 --> 06:49:41.080
and deeper, and you may find at more relaxed, you

1944
06:49:41.279 --> 06:49:52.360
feel that your mind starts to wander. Maybe you seem

1945
06:49:52.439 --> 06:49:56.720
to stop listening to me for a while, your mind

1946
06:49:56.880 --> 06:50:02.639
goes somewhere else and you realize you're listening to me again,

1947
06:50:05.360 --> 06:50:08.599
and that's just your mind to drift in to sleep,

1948
06:50:11.840 --> 06:50:22.000
which is quite natural, because sometimes when we're stressed and tense,

1949
06:50:23.319 --> 06:50:26.720
we're not mean I actually be aware of what we

1950
06:50:27.000 --> 06:50:33.840
need or we physically your emotionally need in this moment.

1951
06:50:36.720 --> 06:50:42.360
But when you allow your body and mind to relax

1952
06:50:42.560 --> 06:50:52.119
completely and you let go of all thoughts, concerns, worries, ideas,

1953
06:50:53.639 --> 06:51:03.720
all lego allow them to drop onto the floor, you

1954
06:51:03.959 --> 06:51:12.880
start to get in touch with the feelings of such relaxation.

1955
06:51:17.520 --> 06:51:24.240
Feelings so nice to be in touch with the calmness

1956
06:51:26.200 --> 06:51:35.119
of the different body parts as they become looser and looser.

1957
06:51:39.159 --> 06:51:48.080
Believe in your breathing seems easier and more natural, effortless,

1958
06:51:51.360 --> 06:51:56.799
as that cool ads through your mouth or nose into

1959
06:51:56.880 --> 06:52:07.759
your lungs, breathing in comforts and relaxation, and then just

1960
06:52:07.919 --> 06:52:16.279
breathing out any excess remain intention or stress from every

1961
06:52:16.919 --> 06:52:24.799
part of your body and mind. As you start to

1962
06:52:24.959 --> 06:52:33.639
focus on your mind, maybe you notice that things come

1963
06:52:33.799 --> 06:52:41.319
to a standstill or maybe just much much lower than before,

1964
06:52:44.560 --> 06:52:51.520
because your mind is not really needed When listening to

1965
06:52:51.720 --> 06:53:01.319
my voice, which allows your mind to relax just as

1966
06:53:01.479 --> 06:53:11.439
deep as your body. And that's synchronicity between the relaxation

1967
06:53:12.479 --> 06:53:19.479
of your body relaxation of your mind.

1968
06:53:21.840 --> 06:53:23.080
Let you know that.

1969
06:53:25.240 --> 06:53:39.040
Feeling completely calm, loose, and relaxed is a great healing

1970
06:53:40.119 --> 06:53:57.400
experience fear and has so many positive benefits for your body, mind,

1971
06:53:57.799 --> 06:54:04.919
and your life. To be able to lect go everything

1972
06:54:06.599 --> 06:54:14.880
and to relax completely, you know, all parts of your

1973
06:54:14.959 --> 06:54:27.119
body and mind, even your boness are relaxed, your muscles

1974
06:54:27.279 --> 06:54:42.880
are reaxed, even the skin that covers your body is relaxed.

1975
06:54:48.000 --> 06:54:49.520
Every had.

1976
06:54:52.520 --> 06:54:52.919
You have.

1977
06:54:54.639 --> 06:54:55.599
Is also.

1978
06:54:57.400 --> 06:55:14.520
Deeply relaxed. Then your brain really starts to feel the benefits.

1979
06:55:15.840 --> 06:55:16.159
Of this.

1980
06:55:17.759 --> 06:55:30.119
Heating relaxation. And as you focus on the inside of

1981
06:55:30.240 --> 06:55:35.959
your scalp where your brain is, you can start to

1982
06:55:36.200 --> 06:55:45.799
realize and notice the benefits of your brain relaxing demail

1983
06:55:50.240 --> 06:55:59.959
And as your brain continues to react, sends those messages

1984
06:56:00.000 --> 06:56:07.240
which is to the rest of your body and your

1985
06:56:07.319 --> 06:56:22.439
mind to really relax more deep, relax in.

1986
06:56:22.639 --> 06:56:25.240
The more.

1987
06:56:27.279 --> 06:56:43.479
Completely, letting go of any remaining thoughts of concerns, allow

1988
06:56:43.720 --> 06:56:49.680
them just to drop onto the floor because they are

1989
06:56:49.799 --> 06:57:01.720
not necessary in this moment. This moment of deep relaxation

1990
06:57:03.159 --> 06:57:23.880
and calmness and feeling your brain with deep concentrated heathing, calming,

1991
06:57:29.159 --> 06:57:47.759
relaxing every part of your brain, feeling so loose and comfortable,

1992
06:57:51.000 --> 06:58:07.680
so relaxed and peaceful. Your feels so light, that's so healthy.

1993
06:58:10.880 --> 06:58:21.080
That sense of deep deep comfort really does allow you

1994
06:58:24.799 --> 06:58:36.520
to enjoy those ever increasing sensations of comfort that are

1995
06:58:36.759 --> 06:58:50.000
spreading throughout your body, relaxing each and every muscle of

1996
06:58:50.119 --> 06:59:09.159
your body deeper and deeper, much more deeper than before,

1997
06:59:12.919 --> 06:59:28.479
much more comfort spreading through your body, your mind, be

1998
06:59:30.279 --> 06:59:47.439
so peaceful and calm, so very very peaceful in avery

1999
06:59:47.959 --> 07:00:00.639
part of your body, letting go the a everything and

2000
07:00:01.360 --> 07:00:09.720
everything so peaceful, call.

2001
07:00:13.000 --> 07:00:15.279
So relax.

2002
07:00:20.720 --> 07:00:41.799
Very second the posies you feel d DPA relaxed, dper

2003
07:00:44.240 --> 07:00:49.360
and dper relax.

2004
07:00:51.720 --> 07:00:55.919
Call so cal.

2005
07:00:59.720 --> 07:01:01.599
Be peace for.

2006
07:01:04.400 --> 07:01:13.680
So very peace from your head down to your toes.

2007
07:01:16.799 --> 07:01:29.200
Such peace and comfort growing all all the time, Such

2008
07:01:29.959 --> 07:01:44.919
peace and comfort spreading through your body, your mind deeper, deeper,

2009
07:01:47.840 --> 07:02:00.880
such comfort spreading and sinking deeper to air your muscle,

2010
07:02:01.279 --> 07:02:19.200
your body, so that you feel amazing, so relaxed, so piece, so.

2011
07:02:23.919 --> 07:02:25.880
So relax.

2012
07:02:29.279 --> 07:02:30.200
And peace.

2013
07:02:33.759 --> 07:02:45.680
Letting go everything. I'm going to do a body scan,

2014
07:02:47.479 --> 07:02:53.840
focusing on firstly how you feel in your body, not

2015
07:02:54.000 --> 07:02:59.400
trying to change how you feel, not trying to relax,

2016
07:03:00.680 --> 07:03:05.560
not trying to move away from any discomfort or stress

2017
07:03:05.880 --> 07:03:13.319
or tension. Just accepting, observing and accepting how you feel

2018
07:03:14.319 --> 07:03:19.240
in the different parts of your body, Just allowing yourself

2019
07:03:20.639 --> 07:03:28.080
to be exactly as you are, to notice to get

2020
07:03:28.159 --> 07:03:36.799
in touch with how you actually feel in this moment.

2021
07:03:40.279 --> 07:03:46.759
I'm going to start off by focusing on your hands.

2022
07:03:51.360 --> 07:03:59.080
Just be aware of your hands. I'd like you to

2023
07:03:59.279 --> 07:04:04.240
move your hand around, just maybe move your fingers a

2024
07:04:04.319 --> 07:04:10.680
little bit. I've been and closing your hands very gently,

2025
07:04:12.319 --> 07:04:18.000
just so that you can get in touch with how

2026
07:04:18.119 --> 07:04:32.319
your hands and your fingers fell, very very slow movements.

2027
07:04:40.720 --> 07:04:48.479
Focusing now on your feet, and if you can just

2028
07:04:48.639 --> 07:04:54.000
do kind of an equivalent with your feet you've just

2029
07:04:54.279 --> 07:05:02.479
done with your hands. Maybe turn in your ankle, moving

2030
07:05:02.560 --> 07:05:11.880
your feet around, moving your toes gently but only very

2031
07:05:13.919 --> 07:05:25.639
gently and very slowly, noticing how your feet feel in

2032
07:05:25.799 --> 07:05:39.080
this moment. Focusing now on your eyes, I'd like you

2033
07:05:39.279 --> 07:05:46.520
to just focus on your eyelids. Maybe you can open

2034
07:05:46.599 --> 07:05:50.880
and close your eyes a couple of times to really

2035
07:05:51.080 --> 07:05:54.560
get in touch with how you feel when you do

2036
07:05:54.840 --> 07:06:03.159
close your eyes. The muscle changes in your eyes when

2037
07:06:03.200 --> 07:06:11.799
you do close them, maybe raising your eyebrows, it stretches

2038
07:06:12.200 --> 07:06:23.000
the tops of your eyes, perhaps squinting your eyes, scrunching

2039
07:06:23.119 --> 07:06:27.720
up your eyes just so you can hear it again,

2040
07:06:27.759 --> 07:06:38.279
in touch with all aspects of how your eyes feel

2041
07:06:41.040 --> 07:06:56.599
right now. Now focusing on your thighs, then you know

2042
07:06:56.599 --> 07:07:01.959
it just starts you to gently tense your thighs, just

2043
07:07:02.919 --> 07:07:13.560
very very gently, just enough so you can become more

2044
07:07:15.599 --> 07:07:26.639
attuned to the physical sensation of your upper legs, the

2045
07:07:26.759 --> 07:07:29.759
front of your thighs, and the backs of your thigh

2046
07:07:34.319 --> 07:07:53.720
noticing and observing how your thighs feel right now, moving

2047
07:07:53.959 --> 07:08:02.360
your focus to the back of your neck, just noticing

2048
07:08:02.560 --> 07:08:08.599
the back of your neck the muscles, and of course

2049
07:08:08.759 --> 07:08:13.080
they lead to the side of your neck. They also

2050
07:08:13.360 --> 07:08:18.200
lead to the top of your back, which leads to

2051
07:08:18.279 --> 07:08:23.799
your shoulders. So as you focus on the back of

2052
07:08:23.880 --> 07:08:31.279
your neck, maybe you can move your head gently upwards

2053
07:08:32.439 --> 07:08:38.439
as if you're looking up, Maybe moving your head down

2054
07:08:39.880 --> 07:08:45.880
as if you were looking down. Perhaps moving your head

2055
07:08:46.080 --> 07:08:55.599
side to side, right to left, but only very slowly

2056
07:08:57.520 --> 07:09:06.000
and very gently. I'm not trying to force anything it

2057
07:09:06.159 --> 07:09:15.479
has to be very very gentle, just so you can

2058
07:09:17.159 --> 07:09:28.720
be more in touch with the feelings, with the sensations

2059
07:09:28.799 --> 07:09:35.439
of the physical sensations of how on the back of

2060
07:09:35.560 --> 07:09:54.360
your neck feels. Right now, as we now focus on

2061
07:09:54.520 --> 07:09:59.840
the tops of your arms, the parts where you buy

2062
07:10:00.080 --> 07:10:04.000
steps and your dry steps are between your elbow and

2063
07:10:04.119 --> 07:10:12.599
your shoulders, So you focus on those parts. The tops

2064
07:10:12.680 --> 07:10:19.240
of your arms. You may like to just tense them,

2065
07:10:20.159 --> 07:10:31.520
but very very gently and slowly, so you're straining or

2066
07:10:32.360 --> 07:10:39.279
putting any pressure whatsoever on your arms.

2067
07:10:42.000 --> 07:10:44.400
It's just so that you can.

2068
07:10:46.919 --> 07:10:54.080
Gain more of a sense of how your upper arms

2069
07:10:55.680 --> 07:11:07.560
are feeling in this moment, just noticing as you gently,

2070
07:11:09.720 --> 07:11:19.319
very gently and slowly tighten the muscles and then let go.

2071
07:11:23.599 --> 07:11:32.000
Notice how the tops of your arms feel right now.

2072
07:11:40.159 --> 07:11:51.000
As you now focus on your stomach, the area the

2073
07:11:51.119 --> 07:11:57.439
lower abdomen area below your belly button, moving all the

2074
07:11:57.520 --> 07:12:11.240
way down to your hips, just above your grind, maybe

2075
07:12:11.479 --> 07:12:19.080
you're able to tense these muscles in the area very

2076
07:12:21.319 --> 07:12:34.599
very gently and slowly. If that's a difficult thing to do,

2077
07:12:36.040 --> 07:12:45.040
maybe you can just move your body, pushing your stomach up,

2078
07:12:46.759 --> 07:12:50.599
maybe moving a little bit to a side using your hips,

2079
07:12:52.759 --> 07:12:53.439
just so.

2080
07:12:55.200 --> 07:12:56.360
Get more.

2081
07:12:57.759 --> 07:13:10.200
In tune with how your lower abdomen area is feeling.

2082
07:13:12.560 --> 07:13:13.479
In this moment.

2083
07:13:20.080 --> 07:13:42.680
Just noticing the physical sensations or your lower abdomen as

2084
07:13:45.240 --> 07:13:58.360
your attention to your mouth, notice in your lips and

2085
07:13:58.520 --> 07:14:16.400
inside your mouth, your teeth, your guns, your tongue, Just

2086
07:14:16.720 --> 07:14:21.919
noticing how your tongue and your mouth feels.

2087
07:14:24.919 --> 07:14:24.959
It.

2088
07:14:25.119 --> 07:14:34.159
May help by moving your tongue around your mouth, moving

2089
07:14:34.240 --> 07:14:41.599
it to your left, maybe pressing it gently against the

2090
07:14:41.880 --> 07:14:48.040
side of your mouth, and then to the right, gently

2091
07:14:48.560 --> 07:14:55.240
to the side of your mouth, perhaps pressing up against

2092
07:14:55.360 --> 07:15:03.360
the top of your mouth, and then down gently against

2093
07:15:03.479 --> 07:15:13.959
the bottom of your mouth, always very slowly and a

2094
07:15:14.560 --> 07:15:33.959
very very gentle so that you can be aware of

2095
07:15:34.200 --> 07:15:56.599
how you feel in your mouth area. Now going to

2096
07:15:56.840 --> 07:16:13.360
focus on your wrists, and I'll ask you to maybe

2097
07:16:14.240 --> 07:16:23.159
just routine your wrists by moving your hands in a

2098
07:16:23.400 --> 07:16:43.200
circular motion very gently and slowly, just soly can feel

2099
07:16:49.200 --> 07:17:01.959
the sensations that you are currently experiencing in your wrists,

2100
07:17:06.000 --> 07:17:16.080
perhapsolutely in your hands up and down the game, very

2101
07:17:18.720 --> 07:17:56.000
very champney and slowly, very chancel and slow. As we now.

2102
07:17:58.319 --> 07:18:00.720
Start to serve.

2103
07:18:04.560 --> 07:18:16.759
Your lower back. The bad part is just above your hips,

2104
07:18:21.159 --> 07:18:33.680
where your coxis are a whole area which also really

2105
07:18:33.840 --> 07:18:41.040
does include the signs of your body because those muscles

2106
07:18:41.119 --> 07:18:51.840
are very much connected. There's those muscles also move into

2107
07:18:51.959 --> 07:19:09.880
your hyperia, connecting to your buttocks, to your hips, And

2108
07:19:10.080 --> 07:19:18.479
if you're physically able to do so, maybe you can

2109
07:19:19.479 --> 07:19:32.119
very gently just move your body ever is slightly, very slowly,

2110
07:19:35.200 --> 07:19:53.000
some side to side, just enough, yeah, to gauge how

2111
07:19:53.159 --> 07:20:10.840
you feel in your lower back, perhaps secretly moved your

2112
07:20:11.080 --> 07:20:25.639
hips gently up and down, gently and slowly in order's

2113
07:20:27.439 --> 07:20:39.360
real be in touch with the physical sensations of your

2114
07:20:39.520 --> 07:21:08.200
lower back as we know. Move to your attention to

2115
07:21:08.439 --> 07:21:16.159
your jaw, an area for your chin, all the way

2116
07:21:16.279 --> 07:21:24.520
up to near where your ears are. Oh, your jaw,

2117
07:21:34.799 --> 07:21:43.479
you can just it's okay to do so. Gently open

2118
07:21:43.680 --> 07:21:53.400
your mouth nor wide, no stretcher, just very gently and

2119
07:21:56.400 --> 07:22:10.799
slowly opening your mouth, closing your mouth very gently and

2120
07:22:11.400 --> 07:22:34.520
slowly so you can pain touch. But how your jaw

2121
07:22:34.799 --> 07:23:11.080
feels now, I have to sing now the chest around

2122
07:23:20.720 --> 07:23:25.959
you don't need to do anything to move your chest

2123
07:23:28.200 --> 07:23:31.439
because it moves every time we breathe.

2124
07:23:36.720 --> 07:23:39.119
It moves very.

2125
07:23:39.319 --> 07:23:58.840
Gently and slowly automatically with each breath you take. As

2126
07:23:58.919 --> 07:24:46.520
your folk on your chest fields when you breathe believe

2127
07:24:46.720 --> 07:25:01.639
in your focus to your forms john elbows. Maybe you're

2128
07:25:01.759 --> 07:25:07.200
able to very gently.

2129
07:25:08.560 --> 07:25:10.560
And slowly.

2130
07:25:12.439 --> 07:25:20.959
Tense the muscles in your forearms, and when you do that,

2131
07:25:21.479 --> 07:25:38.200
you can feel your olt words as well. Very gently

2132
07:25:42.799 --> 07:25:54.680
and slowly, gently.

2133
07:25:57.479 --> 07:25:59.479
And softly.

2134
07:26:02.959 --> 07:26:42.080
Observing your forearms and del bas focus the rest of

2135
07:26:42.200 --> 07:26:55.799
your back, your upper back and the middle the middle

2136
07:26:55.959 --> 07:27:12.040
of your back. Again, this part of your body.

2137
07:27:14.720 --> 07:27:15.200
Moves.

2138
07:27:17.319 --> 07:27:27.000
Also every time you pray. You may not notice that.

2139
07:27:29.200 --> 07:27:41.279
Usually mas you observe your upper back in the middle

2140
07:27:41.319 --> 07:27:58.799
of your back, you can really feel that, gentle and

2141
07:28:41.200 --> 07:28:57.840
moving your focus into your hip area. Butte Gray, there's

2142
07:28:57.880 --> 07:29:32.520
a muscle, there's a nice boy your midsection. Just noticing

2143
07:29:34.840 --> 07:29:55.119
how your hips feel right now, you can very very

2144
07:29:55.759 --> 07:30:11.159
gently it's maybe side to side and gently.

2145
07:30:10.799 --> 07:30:14.400
And si.

2146
07:30:26.560 --> 07:31:14.520
Yeah, Harry chatly, softly. Everything starts to slow down, including

2147
07:31:14.680 --> 07:31:22.880
the thoughts in your mind and your mind itself just

2148
07:31:23.479 --> 07:31:29.599
starts to gradually. It doesn't have to be instant, but

2149
07:31:29.799 --> 07:31:40.000
just gradually starting too. It's almost like time is storing Chin.

2150
07:31:43.880 --> 07:31:49.840
It's a slower pace to maybe what you're used to

2151
07:31:52.159 --> 07:32:00.200
in your day to day life. It's a slower movement

2152
07:32:03.240 --> 07:32:25.840
of energy, very small movements which make up the larger movements,

2153
07:32:27.439 --> 07:32:33.880
which is always the case. Now, when you move your hand,

2154
07:32:35.479 --> 07:32:38.279
it might seem like it's one movement, but it's lots

2155
07:32:38.360 --> 07:32:46.240
of minute different muscles moving in accordance with each other.

2156
07:32:46.599 --> 07:32:58.560
And what happens in this space that we're sharing is

2157
07:33:03.880 --> 07:33:05.040
we move from.

2158
07:33:07.680 --> 07:33:10.319
That big.

2159
07:33:14.759 --> 07:33:31.840
Movement into those smaller movements. Starting to focus on how

2160
07:33:31.919 --> 07:33:39.200
your body feels, not just as a whole, not just oh,

2161
07:33:39.279 --> 07:33:43.520
i'm feel in this way. I'm feeling stressed or tense,

2162
07:33:43.759 --> 07:33:49.200
or I'm feeling relaxed and calm, I'm feeling this way,

2163
07:33:49.319 --> 07:33:56.200
I'm feeling that way. Starting to notice that your body

2164
07:34:00.520 --> 07:34:10.159
begins to present to you small feelings around your body,

2165
07:34:16.720 --> 07:34:28.799
small physical sensations in your legs, whether pleasurable or not.

2166
07:34:34.200 --> 07:34:39.799
Maybe resisting the temptation to label them.

2167
07:34:42.560 --> 07:34:50.159
Or to judge them those feelings, just thinking them, thinking

2168
07:34:50.200 --> 07:35:03.360
about them is just being neutral, just feelings, not being

2169
07:35:04.439 --> 07:35:14.759
particularly concerned, but just noticing what your body is telling you,

2170
07:35:22.520 --> 07:35:28.720
the feelings in your arms, instead of feeling the whole

2171
07:35:29.000 --> 07:35:38.720
of the arm, maybe notice those individual feelings, all those

2172
07:35:38.840 --> 07:35:50.599
different muscles and the skin, the hairs of your arms,

2173
07:35:52.560 --> 07:36:07.159
all the internal parts of your arms, the veins, the bones.

2174
07:36:09.479 --> 07:36:15.479
Just being aware of maybe your elbow on your right

2175
07:36:15.720 --> 07:36:26.279
arm has a certain feeling. Maybe your left wrist also

2176
07:36:26.599 --> 07:36:49.599
has its own individual physical sensation. What about your forearm

2177
07:36:50.680 --> 07:37:02.840
on your right arm, your right forearm, and may not

2178
07:37:03.040 --> 07:37:10.759
be any particular feeling that you could even give a

2179
07:37:10.880 --> 07:37:18.080
name to, may not feel like anything other than just

2180
07:37:18.680 --> 07:37:29.080
a feeling. You know, it's there. The feelings in your shoulders,

2181
07:37:31.919 --> 07:37:35.680
perhaps your shoulders when you think about them, kind of

2182
07:37:35.720 --> 07:37:40.759
almost like they're the same, you know, the same feeling,

2183
07:37:42.639 --> 07:37:45.919
almost like both of your shoulders are just one thing.

2184
07:37:47.759 --> 07:37:58.840
Of course they're not. And when you focus on your

2185
07:37:58.919 --> 07:38:07.119
left shoulder and then on your right shoulder, maybe find

2186
07:38:07.319 --> 07:38:12.720
that you move the muscles a little bit, maybe tense

2187
07:38:12.799 --> 07:38:38.360
the muscles gently, noticing the difference in each shoulder. Your

2188
07:38:38.439 --> 07:38:54.319
lower back, the left side of your lower back and

2189
07:38:55.159 --> 07:39:05.840
the right side of your lower back of course that

2190
07:39:06.040 --> 07:39:18.479
connection to your buttocks and to your hips, and also

2191
07:39:18.680 --> 07:39:32.439
moving up into the middle of your back. And sometimes

2192
07:39:32.799 --> 07:39:36.279
like right now, actually when I focus on their part,

2193
07:39:37.639 --> 07:39:42.040
when I focused on my buttocks and then I focused

2194
07:39:42.080 --> 07:39:46.200
on the middle of my back, I almost felt like

2195
07:39:46.400 --> 07:39:51.159
the muscles in my lower back were being stretched very gently,

2196
07:39:55.919 --> 07:40:01.200
just stretched a little bit, and though I wasn't doing

2197
07:40:01.319 --> 07:40:10.080
anything to try to stretch your lower back, it just

2198
07:40:10.159 --> 07:40:22.479
seemed to happen. The feeling of very gently stretching your

2199
07:40:22.560 --> 07:40:41.639
lower back comes along. I have feeling in your chest,

2200
07:40:49.240 --> 07:41:02.200
just noticing what sensations you like, uriance in in your

2201
07:41:02.360 --> 07:41:19.200
chest right now. And there's so much of the chest. Obviously,

2202
07:41:19.279 --> 07:41:22.880
there's the collar bone leading to the chest. You've got

2203
07:41:22.919 --> 07:41:31.520
the chest bone, You've got the muscles in your chest.

2204
07:41:34.319 --> 07:41:40.400
Of course, if you're female, there's possibly the breasts. If

2205
07:41:40.439 --> 07:41:48.599
you're male, you've got the different well why not that

2206
07:41:48.720 --> 07:41:56.200
different these days, but there may be more muscles at

2207
07:41:56.240 --> 07:42:02.439
the top of the chest, but at the side underneath

2208
07:42:03.599 --> 07:42:06.439
it's pretty much the same. Whether you're a man or

2209
07:42:06.479 --> 07:42:12.919
a woman. There's muscles there, muscles that stretch out to

2210
07:42:13.040 --> 07:42:17.959
your back as well as breast tissue stretches and moves

2211
07:42:18.000 --> 07:42:25.360
into your back. To just being aware of your chest,

2212
07:42:34.279 --> 07:43:01.400
being with whatever feeling there is in your chest. And

2213
07:43:01.479 --> 07:43:08.959
when I noticed that I focus on my chest, I

2214
07:43:09.200 --> 07:43:14.159
feel it in my back, my upper back. I mean,

2215
07:43:14.240 --> 07:43:17.159
I guess the obvious reason would be because you know

2216
07:43:17.200 --> 07:43:27.919
I grieve in in then it stretches my chest and

2217
07:43:28.319 --> 07:43:42.159
my back at the same time. It feels it feels okay,

2218
07:43:48.759 --> 07:43:53.599
it doesn't feel I got a little bit of pain

2219
07:43:53.720 --> 07:44:00.360
in my right chest, a little bit, not pain, but

2220
07:44:00.479 --> 07:44:10.720
little discomfort. Maybe stiffness possibly, I don't know. I notice

2221
07:44:10.799 --> 07:44:18.439
my shoulders are also wanting to flex for some reason.

2222
07:44:20.599 --> 07:44:28.000
I think that's probably part of my upper back, that

2223
07:44:28.200 --> 07:44:33.279
connection between my shoulders my upper back, so I can

2224
07:44:33.360 --> 07:44:38.200
move my shoulders and stretch the muscles in my back,

2225
07:44:40.680 --> 07:44:46.599
moving the shoulders backwards or up, which then moves to

2226
07:44:47.159 --> 07:45:02.400
I think it's the scapulous in your back. It feels

2227
07:45:02.479 --> 07:45:10.479
quite nice. Actually, A good thing about this is you can,

2228
07:45:11.639 --> 07:45:21.520
if you want to, you can just flex or stimulate

2229
07:45:25.319 --> 07:45:32.000
the various muscles in your body gently in order to

2230
07:45:32.119 --> 07:45:42.840
get more of a sense of how they feel. And

2231
07:45:43.000 --> 07:45:52.159
when you're relaxing. When you do tense and muscle and

2232
07:45:52.400 --> 07:45:55.919
you let it go and you let it relax, it

2233
07:45:56.080 --> 07:46:08.360
relaxes way more than it would normally. But you have

2234
07:46:08.639 --> 07:46:15.040
to feel that you are able to do that. There's

2235
07:46:15.080 --> 07:46:20.520
no point in doing it if there's an issue with

2236
07:46:20.720 --> 07:46:26.080
the per part of your body. You need to be

2237
07:46:26.720 --> 07:46:39.639
gentle with yourself at all times when relaxing deeply. It's

2238
07:46:39.720 --> 07:46:55.040
important to be kind to yourself as you notice your

2239
07:46:55.200 --> 07:47:06.840
mind much as your mind slowed down since we started

2240
07:47:08.279 --> 07:47:09.080
this recording.

2241
07:47:25.119 --> 07:47:26.119
How come.

2242
07:47:29.799 --> 07:47:41.279
And peaceful is your mind right now? We have nothing

2243
07:47:41.400 --> 07:47:46.880
to think about and just my voice to listen to,

2244
07:47:51.040 --> 07:47:59.599
because you know, the intention behind this recording is relaxation.

2245
07:48:02.319 --> 07:48:07.479
At the very least, for you to feel more relaxed

2246
07:48:08.799 --> 07:48:11.680
at the end of the recording than you did at

2247
07:48:11.720 --> 07:48:24.360
the beginning, at the very least, fee your mind to

2248
07:48:24.720 --> 07:48:40.880
slow down because your body continues to relax, because that's

2249
07:48:41.279 --> 07:48:57.159
what you want to happen. That's what you expect to happen,

2250
07:49:03.240 --> 07:49:21.200
for relaxation to fill your body, maybe calm in your

2251
07:49:21.400 --> 07:49:30.240
mind to the point of boredom. When you start maybe

2252
07:49:30.680 --> 07:50:17.119
to drift away. Drifting, it's almost as if you're moving

2253
07:50:17.759 --> 07:50:25.599
further away from your body in your mind, just leaving

2254
07:50:25.840 --> 07:50:37.799
that there, kind of liking it an escape pod and

2255
07:50:37.919 --> 07:50:42.240
a spaceship a movie. A space movie. You know when

2256
07:50:42.279 --> 07:50:46.119
they get into a little pod in it, since the

2257
07:50:46.240 --> 07:51:11.680
man far away from the spaceship, say three, I continue

2258
07:51:17.080 --> 07:53:05.119
to relax drifting so slow and peace and peace and

2259
07:53:05.360 --> 07:53:19.759
focusing on that feeling of those individual parts of your

2260
07:53:19.959 --> 07:53:38.319
body that or relaxing. One by one. You may find

2261
07:53:38.880 --> 07:53:52.119
that every now and then you realize that you weren't

2262
07:53:52.479 --> 07:53:59.919
listening to my voice. It gives your mind to start

2263
07:54:00.439 --> 07:54:14.919
to imagine something different, maybe started to almost move into

2264
07:54:15.880 --> 07:54:24.159
some kind of a dreamy state, and then you become

2265
07:54:24.240 --> 07:54:31.840
aware of my voice again. And even though you may

2266
07:54:33.880 --> 07:54:38.840
want to focus on my voice, you may also wish

2267
07:54:39.200 --> 07:54:52.560
to allow your mind to just drift naturally into that

2268
07:54:52.880 --> 07:55:15.119
space of comfort and safety. As you feel more comfort

2269
07:55:16.959 --> 07:55:30.759
spreading through your body like a warm blanket covering you gently,

2270
07:55:34.759 --> 07:55:52.880
keeping your body it just the perfect temperature, and even

2271
07:55:53.040 --> 07:56:05.040
if you can hear background sounds, they just don't seem

2272
07:56:05.200 --> 07:56:21.919
to matter anymore. There's that sense of peace spreads through

2273
07:56:22.040 --> 07:56:35.680
your mind like a gentle breeze, yet strong enough to

2274
07:56:35.880 --> 07:56:52.119
blow away all negativity, strong enough to remove from your

2275
07:56:52.279 --> 07:57:10.080
mind any anxiety or stress that was there before, and

2276
07:57:10.360 --> 07:57:21.080
blow away any other thoughts or feelings that just don't

2277
07:57:21.400 --> 07:57:45.599
fit with the sense relaxation that is feeling your body

2278
07:57:50.680 --> 07:58:10.360
end your mind. Unless you focus on your mind and

2279
07:58:10.680 --> 07:58:17.240
countdown from ten down to one, and with each number

2280
07:58:17.759 --> 07:58:44.680
you hear, your mind will become slightly more relaxed, just

2281
07:58:45.119 --> 07:58:53.159
just slightly so from ten down to nine, just a

2282
07:58:53.439 --> 07:59:02.759
slight movement from nine down to eight, just another small

2283
07:59:07.279 --> 07:59:19.880
change in how you feel. Eight down to seven. That

2284
07:59:20.279 --> 07:59:26.159
feelings is a gap, almost like a gap that starts

2285
07:59:26.520 --> 07:59:35.520
to get wider, the gap between those feelings that you

2286
07:59:35.840 --> 07:59:43.159
used to have in your mind compared to the feelings

2287
07:59:43.319 --> 07:59:51.200
you have there growing now, feelings of comfort and security

2288
07:59:51.439 --> 08:00:03.560
and confidence, and the gap becomes wider. Make down to seven, seven,

2289
08:00:03.720 --> 08:00:12.080
down to six, and when you get to five, your

2290
08:00:12.279 --> 08:00:25.880
mind will start to have a certain physical sensation, most

2291
08:00:26.040 --> 08:00:32.279
like there's a magnet outside of your head sucking the

2292
08:00:32.560 --> 08:00:38.200
tension and the stress and any remaining feelings that you

2293
08:00:38.439 --> 08:00:49.439
don't want, sucking them out through your skull. And in

2294
08:00:49.639 --> 08:00:56.080
down to four you could start to really experience that

2295
08:00:57.200 --> 08:01:08.880
sense of not just emptiness, but space, a place full

2296
08:01:08.959 --> 08:01:21.000
of fresh air, place where you can stretch. It's almost

2297
08:01:21.040 --> 08:01:24.360
as if as you go down to four and three

2298
08:01:24.840 --> 08:01:35.319
your mind is expanding with this sense of peace and

2299
08:01:35.560 --> 08:01:45.880
tranquility growing as it moves down to When you get

2300
08:01:45.919 --> 08:01:55.119
to one, in your mind just feels exactly how you

2301
08:01:55.479 --> 08:02:15.520
want to feel, most perfect feeling, maybe a sensation that

2302
08:02:17.200 --> 08:02:26.560
you'd like to keep a place that's safe where nothing

2303
08:02:30.119 --> 08:02:45.319
can affect you at all, and you can stay in

2304
08:02:45.439 --> 08:02:54.319
that that space of comfort and confidence, confident in your

2305
08:02:54.439 --> 08:03:02.599
own ability to create this space and this fear of

2306
08:03:02.799 --> 08:03:11.520
comfort within your own mind just by counting ten down

2307
08:03:11.599 --> 08:03:18.599
to one. And this is something that you can do

2308
08:03:18.840 --> 08:03:27.720
yourself when you're on your own, a time when you

2309
08:03:27.919 --> 08:03:31.720
can maybe sit down, maybe just for a few minutes,

2310
08:03:36.319 --> 08:03:47.880
close your eyes, just count slowly from ten down to one,

2311
08:03:52.360 --> 08:04:04.959
and the re experience these feelings in your mind. And

2312
08:04:05.080 --> 08:04:09.680
when you feel that way in your mind, your body

2313
08:04:12.599 --> 08:04:24.240
copies your mind, and then feeling it's spread through your

2314
08:04:25.159 --> 08:04:31.840
spine and your nervous system into every part of your body,

2315
08:04:33.919 --> 08:04:48.119
travels through your blood stream, healing and relaxing every particle

2316
08:04:48.279 --> 08:05:04.880
of your existence. And we can we can practice this

2317
08:05:05.240 --> 08:05:13.279
a few times before the end of the recording, and

2318
08:05:13.360 --> 08:05:19.599
then you can practice on your own, and each time

2319
08:05:20.520 --> 08:05:32.520
you count from ten down to one, the feelings of comfort, calmness,

2320
08:05:32.759 --> 08:05:51.200
and deep deep relaxation become stronger and deeper. Feeling your

2321
08:05:52.479 --> 08:06:02.439
mind and your brain with these positive chemicals spread throughout

2322
08:06:02.520 --> 08:06:12.319
your body, relaxing you so quickly, relaxing your whole body

2323
08:06:12.560 --> 08:06:25.759
and mind so very very easily. Just by counting from

2324
08:06:25.959 --> 08:06:36.279
ten down to one. So we're going to do Now,

2325
08:06:37.159 --> 08:06:41.080
I'm going to count from ten down to one. I'd

2326
08:06:41.279 --> 08:06:45.599
like you to repeat the number after me. So when

2327
08:06:45.639 --> 08:06:52.599
I say ten, you can just repeat to yourself.

2328
08:06:54.000 --> 08:06:54.240
Ten.

2329
08:07:00.240 --> 08:07:09.639
Notice, be aware of how you feel in your mind,

2330
08:07:10.040 --> 08:07:19.119
in your body, and when I say nine, you can

2331
08:07:19.159 --> 08:07:21.520
repeat to yourself.

2332
08:07:24.479 --> 08:07:24.759
Nine.

2333
08:07:28.720 --> 08:07:39.919
Became noticing the increase in comfort and calmness in your

2334
08:07:40.119 --> 08:07:50.720
mind and in your body. The same when I say eight,

2335
08:07:53.759 --> 08:08:05.360
when I say seven, six, I want I say five, four,

2336
08:08:09.319 --> 08:08:21.319
when I say three, two, and lastly when I say one,

2337
08:08:23.720 --> 08:08:25.799
you can beat that number.

2338
08:08:33.279 --> 08:08:33.439
Now.

2339
08:08:33.560 --> 08:08:39.119
Of course, when you do this on your own without

2340
08:08:39.240 --> 08:08:44.240
listening to me, you can say the numbers or whatever

2341
08:08:45.840 --> 08:08:54.319
speed that you feel is necessary for you, so you

2342
08:08:54.439 --> 08:09:00.439
can adapt. So you feel you want to say the

2343
08:09:00.599 --> 08:09:08.119
numbers ten down to one faster than I do, then

2344
08:09:08.119 --> 08:09:11.000
you go ahead and do that. Or if you feel

2345
08:09:11.880 --> 08:09:14.959
when you do it yourself, then you'd like to have

2346
08:09:15.560 --> 08:09:23.560
more more space between the numbers, maybe take a lot

2347
08:09:23.799 --> 08:09:31.360
longer to get from ten all the way down to one,

2348
08:09:35.560 --> 08:09:48.080
that's your choice also to do. So I'm going to

2349
08:09:48.279 --> 08:09:56.400
count from ten down to one, and I'm going to

2350
08:09:56.479 --> 08:10:03.919
get to one. That would be the end this recording. Let's,

2351
08:10:03.959 --> 08:10:07.959
of course you're listening with music, and the music could

2352
08:10:08.000 --> 08:15:19.240
continue ten nine eight, twenty, ninety eighty, seventeen, sixteen, fifteen, fourteen,

2353
08:15:23.240 --> 08:16:09.159
thirty twelve eleven, ten nine, eight, seven, six, five, four,

2354
08:16:13.479 --> 08:16:41.759
three two one. Now open your eyes, noticing how you

2355
08:16:41.880 --> 08:16:50.240
physically feel having counted down from twenty to one, allowing

2356
08:16:51.040 --> 08:16:55.479
stress and tension to leave through your fingertips and your toast.

2357
08:16:57.040 --> 08:17:01.720
And as you focus on your fingertips, maybe they feel

2358
08:17:01.720 --> 08:17:08.520
a little bit tingling, which is I suppose quite understanding,

2359
08:17:08.680 --> 08:17:13.720
considering the tension has been exiting your body through your fingertips.

2360
08:17:20.240 --> 08:17:22.200
So now I'm going to count from twenty down to

2361
08:17:22.319 --> 08:17:29.560
one again. This time you go to feel relief of

2362
08:17:29.720 --> 08:17:34.919
tension and stress, any anxiety that.

2363
08:17:34.959 --> 08:17:35.439
You may have.

2364
08:17:40.080 --> 08:17:48.479
Leaving through your stomach, just leaving through your stomach, almost

2365
08:17:48.520 --> 08:17:54.279
as if it's just releasing the whole of your stomach

2366
08:17:55.080 --> 08:17:59.880
and navel to just above your chest or below your chest,

2367
08:18:00.119 --> 08:18:04.639
rather so surrounding your belly by an area, the whole area.

2368
08:18:06.759 --> 08:18:10.959
You can feel the tension of your body where there's

2369
08:18:11.080 --> 08:18:16.759
left just releasing from that area, and you may notice

2370
08:18:16.880 --> 08:18:22.119
that your stomach will become very relaxed. As my countdown

2371
08:18:23.119 --> 08:19:52.200
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

2372
08:19:56.360 --> 08:19:56.560
Two.

2373
08:20:01.959 --> 08:20:09.040
Or you can open your eyes again if you choose,

2374
08:20:09.599 --> 08:20:13.240
or you can just keep them closed because it feels relaxing.

2375
08:20:15.560 --> 08:20:20.680
Just notice saying your stomach feels I notice, there's your focus.

2376
08:20:20.959 --> 08:20:26.159
Just do a little scan of your body. Just notice

2377
08:20:26.159 --> 08:20:39.279
saying your body feels focusing upper body, back, chest, stomach, lags, arms, hands, feet,

2378
08:20:42.319 --> 08:20:49.279
Just noticing, and you know, you may start to film

2379
08:20:51.720 --> 08:20:55.520
more of a sense of tiredness, which may be the

2380
08:20:55.639 --> 08:21:01.959
reason of listening to this recording, because you like to

2381
08:21:03.639 --> 08:21:15.560
let go completely of everything and drift or into a nice, natural, calm,

2382
08:21:15.919 --> 08:21:31.119
relaxing sleep. So now we've a focus on your forehead,

2383
08:21:35.040 --> 08:21:37.799
and if you choose, you can incorporate your eyes in

2384
08:21:37.959 --> 08:21:44.840
this focus as well. Your forehead and your eyes, it's

2385
08:21:44.919 --> 08:21:49.400
that whole area basically almost as if you were wearing

2386
08:21:49.439 --> 08:21:53.799
a mask, you know, like a I don't know, Batman

2387
08:21:54.000 --> 08:22:00.560
mask or something, or I'm trying to sorrow something, you know,

2388
08:22:00.680 --> 08:22:03.400
the kind of mask that covers your eyes but also

2389
08:22:03.560 --> 08:22:09.599
covers quite a lot of the forehead. I'm focusing on

2390
08:22:09.680 --> 08:22:12.400
that area because that's the area that we're now going

2391
08:22:12.479 --> 08:22:19.479
to release tension, stress from your mind, your brain, from

2392
08:22:19.520 --> 08:22:23.560
your mind, and any tension that you may have remain

2393
08:22:23.799 --> 08:22:28.479
in your face, in your neck and your jaw, in

2394
08:22:28.599 --> 08:22:35.040
your eyes, your forehead, or your scalp. So basically, any

2395
08:22:35.360 --> 08:22:41.319
tension within your head area, including your mind and your brain,

2396
08:22:45.240 --> 08:22:49.799
that's going to be released through your forehead and your eyes.

2397
08:22:53.759 --> 08:22:57.520
As I count down again from twenty down to one

2398
08:23:02.639 --> 08:24:20.639
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five,

2399
08:24:26.279 --> 08:24:55.880
war three one, Noticing as you scan your face, but jaw,

2400
08:24:56.439 --> 08:25:05.279
your eyes, of cheap bas is, your forehead, your scalp,

2401
08:25:06.919 --> 08:25:11.200
your neck, back of your neck and front of your neck,

2402
08:25:12.159 --> 08:25:22.840
the side of your neck, and your throat. Noticing being

2403
08:25:22.919 --> 08:25:34.680
aware of the comfort increased in relaxation, not just in

2404
08:25:34.759 --> 08:25:39.840
your head and neck and mind, also the rest of

2405
08:25:39.919 --> 08:25:50.159
your body. Just notice how loose and calm you film,

2406
08:25:51.200 --> 08:25:56.080
and how easily it is to just let go.

2407
08:25:58.919 --> 08:26:14.639
Completely, let go completely, how easely.

2408
08:26:22.439 --> 08:26:25.639
So what we need to do now is we could

2409
08:26:25.720 --> 08:26:33.400
focus on the top of your head, and we're going

2410
08:26:33.439 --> 08:26:42.279
to allow every last piece of tension or stress the

2411
08:26:42.439 --> 08:26:48.479
mind be lingering and or hiding in your body, mind,

2412
08:26:49.200 --> 08:26:56.040
my head to just be sucked down on the top

2413
08:26:56.080 --> 08:27:05.639
of your head and released into the Yeah, it was

2414
08:27:05.759 --> 08:27:11.759
sucked down into the clouds. Imagine a big cloud a

2415
08:27:11.840 --> 08:27:17.680
put your head almost like a whirlpool. It's is gonna

2416
08:27:17.840 --> 08:27:22.279
suck that at tension out the top of your head,

2417
08:27:24.919 --> 08:27:34.159
just take away good, use your focus. Imagine an opening

2418
08:27:34.360 --> 08:27:38.159
at the top of your head with that tension and

2419
08:27:38.479 --> 08:27:44.279
stress and any remaining issues, maybe worries of concerns that

2420
08:27:44.400 --> 08:27:48.200
are no use to you. Now you can all be

2421
08:27:48.479 --> 08:27:53.040
sucked down at the top of your head and taken away.

2422
08:27:55.040 --> 08:28:03.040
As I count down again, I'm twenty down to one now,

2423
08:28:06.720 --> 08:29:05.520
twenty ninety eighteen seventy, sixteen fifty fourteeneen t twelve eleven

2424
08:29:18.000 --> 08:30:01.799
nine eight seven, six five four three wha.

2425
08:30:12.080 --> 08:30:12.360
Breth.

2426
08:30:17.200 --> 08:30:18.000
You notice it?

2427
08:30:18.360 --> 08:30:32.000
How you feel, how relaxed and calm you physically and

2428
08:30:32.279 --> 08:30:48.479
mentally feel right now, How peaceful your mind feels. It

2429
08:30:48.680 --> 08:30:54.159
feels so nice to just let go, to give yourself

2430
08:30:54.279 --> 08:31:07.880
some space, to breathe easily, to think calmly, just to

2431
08:31:08.000 --> 08:31:15.400
take a break from all that pointless worry concerns about

2432
08:31:15.560 --> 08:31:22.279
things that you don't need to think about right now,

2433
08:31:25.080 --> 08:31:30.840
because this is your time to let go. This is

2434
08:31:30.959 --> 08:31:41.200
your space to enjoy feeling deeply relaxed, peaceful in your mind,

2435
08:31:42.439 --> 08:31:51.759
relaxed in your body. They can feel so good, so

2436
08:31:52.360 --> 08:32:00.639
nice to just not have to do anything, to be

2437
08:32:00.799 --> 08:32:11.439
able to really enjoy that serenity that comes of letting

2438
08:32:11.599 --> 08:32:24.680
go it completely, that peacefulness that comes with being in

2439
08:32:25.040 --> 08:32:36.159
this peaceful space. And you can keep this sense of

2440
08:32:36.400 --> 08:32:48.599
calmness for as long as you choose. If you choose

2441
08:32:48.919 --> 08:32:56.319
to drift off into a deep, healing, natural sleep, then

2442
08:32:56.360 --> 08:33:07.720
you can do that. It's completely up to you, and

2443
08:33:08.000 --> 08:33:12.520
you can keep this feeling of calmness physically and in

2444
08:33:12.639 --> 08:33:16.680
your mind for as long as you choose.

2445
08:33:17.919 --> 08:33:29.720
To feel completely relaxed, completely relax.

2446
08:33:32.520 --> 08:33:38.159
And I'd like you to make up your mind that

2447
08:33:38.240 --> 08:33:49.159
you're going to relax, and I want to explore that

2448
08:33:49.400 --> 08:33:54.720
with you. What it feels like when you actually decide

2449
08:33:56.919 --> 08:34:06.000
that you're going to relax, forcing yourself, but giving yourself that, yes,

2450
08:34:06.119 --> 08:34:08.439
it is a command, really, isn't it. When you're telling

2451
08:34:08.520 --> 08:34:18.000
yourself relax in a gentle but firm way, that only

2452
08:34:18.279 --> 08:34:23.599
you can really tell yourself in that way. You can't

2453
08:34:23.599 --> 08:34:27.799
really have someone else saying to you and now it relax, relax,

2454
08:34:28.439 --> 08:34:32.159
you know, and it needs to be gentle. But you

2455
08:34:32.240 --> 08:34:39.319
can't someone else can't really have the same the same

2456
08:34:39.560 --> 08:34:47.040
kind of influence or power that you have over your

2457
08:34:47.200 --> 08:34:58.759
own physicality, over how you feel, because when you say

2458
08:34:58.840 --> 08:35:07.080
it to yourself, it means more. It's personal, and your

2459
08:35:07.200 --> 08:35:12.400
brain and your unconscious mind and your body listens to

2460
08:35:12.560 --> 08:35:18.240
what you say. So for example, we'll test it out

2461
08:35:18.840 --> 08:35:21.319
and do a little test, a few little tests along

2462
08:35:21.400 --> 08:35:25.080
the way, and you can get more of an idea

2463
08:35:25.319 --> 08:35:31.439
of the force, a positive force that you can have

2464
08:35:32.799 --> 08:35:39.159
in creating a sense of comfort and relaxation in your

2465
08:35:39.200 --> 08:35:46.439
body and your mind quite quickly just by you telling

2466
08:35:46.520 --> 08:35:56.479
yourself to relax. So I'm going to start by it's

2467
08:35:56.560 --> 08:36:02.520
focus on your hands. So focus on your hands and

2468
08:36:02.680 --> 08:36:07.360
just tell your hands to relax, and just say relax.

2469
08:36:09.000 --> 08:36:14.400
As you focus on your hands, you could say my

2470
08:36:14.720 --> 08:36:18.479
hands are relaxed, or I want my hands to relax.

2471
08:36:20.560 --> 08:36:26.319
I think if you actually do it directly by focusing

2472
08:36:27.040 --> 08:36:31.200
and imagining that your hands can hear what you're saying,

2473
08:36:31.360 --> 08:36:33.840
you know, like they've got little ears, which is a

2474
08:36:33.880 --> 08:36:39.919
little weird. So talking to your hands and just say

2475
08:36:40.520 --> 08:37:08.639
relax nodicin now your hands start to relax. Now focus

2476
08:37:08.759 --> 08:37:12.759
on your eyes and tell your eyes to relax. You

2477
08:37:12.919 --> 08:37:17.479
just say in the same word relax and find the

2478
08:37:17.680 --> 08:37:25.080
right tone for you. You know, I might say relax,

2479
08:37:25.799 --> 08:37:33.880
but you you might say relax or relax. You know,

2480
08:37:34.200 --> 08:37:39.840
you might say it differently to yourself, and that's important

2481
08:37:40.720 --> 08:37:44.880
for you to gauge what feels the right for you.

2482
08:37:46.759 --> 08:37:51.680
To just tell your eyes to relax whilst focusing on

2483
08:37:51.759 --> 08:37:56.840
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

2484
08:37:57.400 --> 08:38:32.919
and just tell your eyes directly relax now. Now, I

2485
08:38:33.119 --> 08:38:43.400
just did that myself. And sometimes you may feel that

2486
08:38:43.520 --> 08:38:48.520
you need a bit more time for the different parts

2487
08:38:48.599 --> 08:38:52.479
to relax, you know, because I start talking again and

2488
08:38:52.639 --> 08:38:57.439
maybe that part hasn't relaxed fully. But what will happen

2489
08:38:57.560 --> 08:38:59.799
is that it will just continue to relax even though

2490
08:38:59.799 --> 08:39:07.200
I'm talking. That's happened with my eyes. Something else I

2491
08:39:07.360 --> 08:39:12.080
noticed is when I started focusing on my eyes, that

2492
08:39:12.240 --> 08:39:15.880
actually almost became They got worse before they got better

2493
08:39:16.119 --> 08:39:19.279
in a way. So I felt a degree of tension

2494
08:39:19.720 --> 08:39:25.680
growing in my eyes and then disappearing. So I think

2495
08:39:25.799 --> 08:39:28.919
what that was really was just me becoming more aware

2496
08:39:30.520 --> 08:39:35.119
of the tension that was already there that I wasn't

2497
08:39:36.119 --> 08:39:40.040
I wasn't focused on it before, so I wasn't really

2498
08:39:40.799 --> 08:39:58.159
acknowledging it or really conscious to those feelings. Yeah, my

2499
08:39:58.279 --> 08:40:02.439
eyes is still continuing to relax, as well as my hands. Actually,

2500
08:40:05.919 --> 08:40:11.319
my hands have got a certain kind of energy, like

2501
08:40:11.599 --> 08:40:16.720
not buzzing, but I can kind of feel a degree

2502
08:40:16.759 --> 08:40:22.680
of energy in my hands. Maybe that's where the tension

2503
08:40:22.840 --> 08:40:34.799
is being released. Maybe that's causing that. The next part,

2504
08:40:34.919 --> 08:40:37.080
I think we should focus on the back of the neck.

2505
08:40:37.759 --> 08:40:42.959
That's the part which quite often, well for me, holds tension.

2506
08:40:43.000 --> 08:40:45.799
I don't know about for yourself, but I think it's

2507
08:40:45.919 --> 08:40:52.240
quite a standard place where tension is sometimes held. So,

2508
08:40:54.360 --> 08:40:57.479
and I'm doing exactly what you're doing as you do

2509
08:40:57.599 --> 08:41:01.159
it as well, so I'm telling my body parts to

2510
08:41:01.279 --> 08:41:04.240
relax as well. So if you tell your neck at

2511
08:41:04.240 --> 08:41:06.799
the back of your neck, focus on the back of

2512
08:41:06.840 --> 08:41:13.840
your neck, and just say relax in your own words,

2513
08:41:14.040 --> 08:41:17.119
in your own tone, in your own voice. You can

2514
08:41:17.240 --> 08:41:19.080
say out loud, or you can just say it to

2515
08:41:19.159 --> 08:41:25.360
yourself internally. But you're focusing and you're saying it literally

2516
08:41:25.799 --> 08:41:29.080
to the back of your neck, as if the back

2517
08:41:29.159 --> 08:41:35.880
of your neck can actually hear what you're saying. So

2518
08:41:36.080 --> 08:41:39.680
do that now, just say relax so back of your

2519
08:41:39.759 --> 08:42:22.119
neck and I'll do the same. Now, what I noticed,

2520
08:42:22.200 --> 08:42:27.279
and you may have had similar thing is, even though

2521
08:42:27.360 --> 08:42:34.599
I was focusing on the back of my neck, other

2522
08:42:34.799 --> 08:42:41.240
parts started to, I don't know, show themselves to me

2523
08:42:41.520 --> 08:42:44.520
or maybe because they want to be relaxed as well.

2524
08:42:44.639 --> 08:42:49.479
But I started noticing the feelings in my shoulders, tension

2525
08:42:49.560 --> 08:42:55.080
in my shoulders, and in my upper back. Whether that

2526
08:42:55.319 --> 08:43:00.799
was because my back of my neck was saying I'm

2527
08:43:00.840 --> 08:43:05.680
pretty much okay, it's the other parts that need attention.

2528
08:43:12.080 --> 08:43:14.200
But my low of my back of my neck is

2529
08:43:14.279 --> 08:43:18.400
still relaxing. But I just became more aware of other

2530
08:43:18.560 --> 08:43:26.279
parts that needed attention. Now, this might happen and it's not.

2531
08:43:27.880 --> 08:43:30.439
It doesn't mean that it's going wrong. It just means

2532
08:43:31.240 --> 08:43:37.319
you're being notified with more places that also want to

2533
08:43:37.360 --> 08:43:44.439
feel relaxed. So I'm going to focus on my upper back.

2534
08:43:45.759 --> 08:43:49.479
So you can do the same. Even if you don't

2535
08:43:49.599 --> 08:43:54.560
have any feelings of tension that are obvious in your

2536
08:43:54.639 --> 08:44:01.240
upper back, you just focus on your back and the

2537
08:44:01.279 --> 08:44:06.319
whole area from the shoulder blades down to the middle

2538
08:44:06.360 --> 08:44:10.560
of your back down your spine, and for me, it's

2539
08:44:10.680 --> 08:44:18.479
more the shoulder blades the more. Yeah, that's the parts

2540
08:44:18.560 --> 08:44:22.840
that are really sort of given me.

2541
08:44:24.520 --> 08:44:24.880
The not.

2542
08:44:26.799 --> 08:44:29.560
That it needs relaxing, the sounds gonna ask that pad

2543
08:44:29.680 --> 08:44:44.360
to relax, and you can do the same. Now relax

2544
08:44:44.720 --> 08:45:00.119
up the back. There's something strange happened there, and this

2545
08:45:01.560 --> 08:45:02.439
often happens.

2546
08:45:02.520 --> 08:45:03.400
I've been doing this for.

2547
08:45:06.319 --> 08:45:13.080
Sixteen years or something, and often I'm I'm surprised but

2548
08:45:13.720 --> 08:45:20.159
amazed really that there can be a feeling. So when

2549
08:45:20.200 --> 08:45:23.520
I was focusing on the back of my neck, my

2550
08:45:23.639 --> 08:45:28.400
upper back was starting to feel quite stressed and in

2551
08:45:28.639 --> 08:45:34.119
need of attention. As soon as I started talking to

2552
08:45:34.279 --> 08:45:38.919
you about my upper back and talking about, you know,

2553
08:45:39.439 --> 08:45:44.599
getting ready to ask the upper back to relax, MIPA

2554
08:45:44.680 --> 08:45:50.279
back already started to relax. It's almost as if it

2555
08:45:50.400 --> 08:46:00.680
doesn't need to hear the words, just needs attention, just

2556
08:46:00.880 --> 08:46:13.319
needs to be noticed. That is something that often happens

2557
08:46:13.759 --> 08:46:20.959
in this type of situation is when you start to

2558
08:46:21.119 --> 08:46:26.119
relax a couple of parts of your body, as we've

2559
08:46:26.240 --> 08:46:32.840
done with our hands, our eyes, and eyelids, and now

2560
08:46:34.080 --> 08:46:41.759
back of the neck, top of the back, upper back.

2561
08:46:43.080 --> 08:46:47.080
The rest of the body seems to just take notice

2562
08:46:49.840 --> 08:46:58.080
and decide in its own way to start relaxing. Other

2563
08:46:58.240 --> 08:47:08.080
parts of your body start to just become looser. I

2564
08:47:08.200 --> 08:47:10.840
suppose it's kind of like a bit of an avalanche,

2565
08:47:11.040 --> 08:47:15.759
you know, the little ball starts rolling, and before you

2566
08:47:15.919 --> 08:47:18.880
know it, the whole of your body is completely relaxed

2567
08:47:18.959 --> 08:47:35.639
and can't And if you focus on your face, you

2568
08:47:35.759 --> 08:47:44.680
focus on your eyes, your eyelids, your eyebrows, and the muscles.

2569
08:47:44.520 --> 08:47:45.560
Around your eyes.

2570
08:47:50.520 --> 08:47:55.240
Maybe you start to notice that your forehead is more

2571
08:47:55.319 --> 08:48:00.279
relaxed than it was, maybe your face is more at

2572
08:48:03.080 --> 08:48:06.799
I would say my entire face is a lot more

2573
08:48:06.880 --> 08:48:20.560
relaxed than it was. So you're going to focus now

2574
08:48:20.799 --> 08:48:28.639
on your shoulders again, just like before, Just tell your shoulders,

2575
08:48:29.360 --> 08:48:32.119
and you can't do them individuity. You can do the

2576
08:48:32.319 --> 08:48:36.560
right shoulder and left shoulder. I just didn't do both

2577
08:48:36.599 --> 08:48:41.439
at the same time. And just tell your shoulders as

2578
08:48:41.520 --> 08:48:45.520
you focus on them in your mind, focus on them

2579
08:48:45.520 --> 08:48:50.599
how they feel. Maybe you can see them in your

2580
08:48:50.680 --> 08:49:38.599
mind's eye. Just tell your shoulders to acts as nice

2581
08:49:38.639 --> 08:49:55.000
as them acts. But I didn't notice, especially with my back,

2582
08:49:57.720 --> 08:50:04.119
is the connection between different parts the back, with shoulders,

2583
08:50:04.240 --> 08:50:14.240
the neck being all connected and being such a large

2584
08:50:14.360 --> 08:50:19.919
part of your body, it's all it's hard to separate

2585
08:50:20.040 --> 08:50:28.119
them from each other. And my lower back is starting

2586
08:50:28.159 --> 08:50:37.000
to relax on its own. Maybe I'm going too slow

2587
08:50:39.479 --> 08:50:42.840
and that could be an issue because we all go

2588
08:50:43.000 --> 08:50:49.279
at different speeds. And the idea of the beginning of

2589
08:50:49.400 --> 08:50:51.880
this recording was for you to be able to just

2590
08:50:52.200 --> 08:51:08.680
say to yourself, relax without focusing on any particular part

2591
08:51:08.799 --> 08:51:14.400
of your body. Because when you know that telling your

2592
08:51:14.799 --> 08:51:26.639
hands to relax and your hands relax, you tell your

2593
08:51:27.520 --> 08:51:34.840
eyelids and your eyes and muscles around your eyes and

2594
08:51:34.959 --> 08:51:48.799
your eyebrows to relax, and they relax. You tell the

2595
08:51:49.479 --> 08:52:08.919
back of your neck to relax and relaxes. You tell

2596
08:52:08.959 --> 08:52:36.400
your upper back to relax, and they relaxes. You tell

2597
08:52:36.479 --> 08:52:37.919
your shoulders.

2598
08:52:39.279 --> 08:52:51.439
To relax, and they relax.

2599
08:53:15.119 --> 08:53:19.200
You told your hands to relax, they relaxed and they

2600
08:53:19.319 --> 08:53:32.919
continued to relax. When you told your eyelids, the muscles

2601
08:53:32.959 --> 08:53:43.439
around your eyes, your eyebrows to relax, they relaxed and

2602
08:53:43.759 --> 08:53:54.680
continued to relax. When you told the back of your

2603
08:53:54.759 --> 08:53:59.880
neck focused on the back of your neck m hm,

2604
08:54:01.479 --> 08:54:13.360
and told it to relax. It relaxed and continued to relax.

2605
08:54:21.560 --> 08:54:30.639
And you told your upper back to relax be relaxed

2606
08:54:31.279 --> 08:54:47.599
and continued to relax. That's with your shoulders. You told

2607
08:54:47.639 --> 08:54:49.119
your shoulders to relax.

2608
08:54:49.479 --> 08:54:50.000
In your.

2609
08:54:52.680 --> 08:55:08.639
Shoulders relaxed and continued to relax. And it's not just that,

2610
08:55:12.000 --> 08:55:19.520
It's that the rest of your body has also been listening,

2611
08:55:21.200 --> 08:55:27.279
and their relaxation has been spreading. So from your eyes,

2612
08:55:27.639 --> 08:55:35.040
the relaxation spread to your forehead, around your face, into

2613
08:55:35.119 --> 08:55:48.959
your skin, into your jaw, into the fronts and sides

2614
08:55:49.080 --> 08:55:53.840
of your neck, all way down your chest and stomach.

2615
08:56:00.520 --> 08:56:07.680
Your relaxed hands and shoulders me up through your arms,

2616
08:56:08.360 --> 08:56:20.400
relaxing your forearms, your ouple arms, elbows, your wrists, letting

2617
08:56:28.200 --> 08:56:38.000
the lower bag your hips, buttocks growing, or just start

2618
08:56:38.159 --> 08:56:46.400
to relax and continue even more, comfort spreading through your

2619
08:56:46.560 --> 08:57:00.599
legs all the way down to your ankles, the tops

2620
08:57:00.680 --> 08:57:06.080
of your feet, the sight of your feet, and the

2621
08:57:06.200 --> 08:57:22.400
bottoms of your feet relaxing into your toes. Each tone relaxing,

2622
08:57:26.639 --> 08:57:46.599
cal please, And as your body relaxes more, your mind

2623
08:57:48.279 --> 08:58:12.240
becomes slower mm hmm, peaceful, to the point where if

2624
08:58:12.599 --> 08:58:24.520
you choose to fall asleep, you can easy do that,

2625
08:58:30.200 --> 08:58:32.680
easy drift.

2626
08:58:33.040 --> 08:58:33.599
The way.

2627
08:58:38.479 --> 08:58:45.119
Because there's nothing going on in your mind. Your brain

2628
08:58:45.680 --> 08:59:25.639
is peaceful, your body continues to rex and with that

2629
08:59:25.919 --> 08:59:33.400
connection between your body relaxing, the word do you say

2630
08:59:33.680 --> 08:59:47.479
to yourself relax means that you don't need to focus

2631
08:59:47.639 --> 08:59:54.680
on just one part. You can just focus on your

2632
08:59:55.000 --> 09:00:14.759
entire body, saying the powerful wordlacs.

2633
09:00:19.200 --> 09:00:19.959
And there's.

2634
09:00:21.799 --> 09:00:40.319
Those familiar sensations of comfort spreading throughout your body. Who

2635
09:00:40.639 --> 09:00:51.560
saying you're calming and healing every part of your body

2636
09:00:54.560 --> 09:01:01.000
heathing more relaxed.

2637
09:01:15.599 --> 09:01:19.360
So all we need to live that one is just.

2638
09:01:21.200 --> 09:01:41.959
Tell your something relax sir, eating completely out for the

2639
09:01:42.080 --> 09:02:31.080
bold sor relaxed. Starting now with number twenty nineteen, eighteen, seventeen,

2640
09:02:44.639 --> 09:04:31.240
sixteen fifty forty thirty well.

2641
09:08:56.400 --> 09:10:16.639
Eight us.

2642
09:10:00.519 --> 09:13:51.839
US speak.

2643
09:15:49.959 --> 09:16:18.760
One two counting down from ten to one ten nine eight, seven, six,

2644
09:16:21.000 --> 09:16:41.160
five four three two one. And maybe that was a

2645
09:16:41.239 --> 09:16:45.360
bit too quick in order to relax. Maybe it's a

2646
09:16:45.400 --> 09:16:51.519
bit too fast for you to notice the calming of

2647
09:16:51.639 --> 09:16:58.319
your body, maybe even a little bit of pressure there,

2648
09:16:58.519 --> 09:17:01.919
like out and down from ten to one. What do

2649
09:17:02.000 --> 09:17:05.400
you expect me to do? Man, expect me to stick

2650
09:17:05.400 --> 09:17:09.400
go with floppy just because you're counting down.

2651
09:17:13.519 --> 09:17:13.720
Too.

2652
09:17:14.720 --> 09:17:18.040
If you try it again, but this time, I'll go

2653
09:17:18.080 --> 09:17:25.160
a bit slower this time, as you focus on the

2654
09:17:25.319 --> 09:17:29.440
whole of your body before we focus on your legs.

2655
09:17:31.879 --> 09:17:41.040
Just notice how your body does start to feel more

2656
09:17:41.480 --> 09:18:30.480
relaxed with every number that I count down ten, nine, eight, seven, six, five,

2657
09:18:40.879 --> 09:19:02.760
four three two.

2658
09:19:23.519 --> 09:19:23.720
One.

2659
09:19:29.279 --> 09:19:40.639
Wow. And just notice how how you feel generally, how

2660
09:19:40.680 --> 09:19:54.800
your body feels. It's not necessarily even about ye counting

2661
09:19:54.919 --> 09:20:02.040
down from ten to one. It's that's space that you have,

2662
09:20:03.400 --> 09:20:19.760
that body space between what's sort of being active physically

2663
09:20:19.959 --> 09:20:29.559
or mentally, just sitting or lying down, just being there,

2664
09:20:30.319 --> 09:20:35.760
not doing anything, not saying anything, nor deeding to think

2665
09:20:35.879 --> 09:20:41.760
about anything. So it opens up a space, you know,

2666
09:20:41.959 --> 09:20:51.279
a bit of a space, a gap. And the more

2667
09:20:52.559 --> 09:20:55.879
I came down for the tental one, the bigger that

2668
09:20:56.120 --> 09:21:05.639
gap becomes. So there's that gap of calmness, of comfort

2669
09:21:06.199 --> 09:21:20.559
and relaxation. It's a nice feeling, yeah, And it moves

2670
09:21:22.120 --> 09:21:39.800
those stresses or discomforts physically or emotionally moved away. Allows you.

2671
09:21:42.480 --> 09:21:43.000
To just.

2672
09:21:46.000 --> 09:21:52.720
Slow down. Someone to count again from ten down to one,

2673
09:21:53.160 --> 09:22:03.360
and notice that gap widening the gap. And as it widens,

2674
09:22:03.440 --> 09:22:09.800
it's almost like the stress and attention falls into the gap.

2675
09:22:23.279 --> 09:23:06.279
It gives you that distance, that space. Now ten nine, eight, seven, six,

2676
09:23:19.040 --> 09:24:40.559
five four three two one. And how does your body feel.

2677
09:24:42.440 --> 09:24:42.599
Now?

2678
09:24:55.319 --> 09:25:07.279
Can you notice the do you feeling calmer? Are you

2679
09:25:07.559 --> 09:25:35.959
feeling more relaxed? As we now focus on your legs,

2680
09:25:37.720 --> 09:25:58.120
just your legs. You're just gonna start with focusing on

2681
09:25:58.599 --> 09:26:17.760
your thighs. Of course, it's not the most exciting thing

2682
09:26:17.879 --> 09:26:24.440
to be doing because I'm sure like most of your

2683
09:26:24.480 --> 09:26:36.919
body is not not going on right now. Just focusing

2684
09:26:37.599 --> 09:26:43.160
on the whole of your thighs, the tops of your thighs,

2685
09:26:43.959 --> 09:26:49.279
the sides of your thighs, the bottoms of your thighs,

2686
09:26:50.800 --> 09:26:56.239
your outer thighs, and your inner thighs, basically the whole

2687
09:26:56.319 --> 09:27:03.800
of your thigh that leads into your hip and it

2688
09:27:03.959 --> 09:27:14.639
goes down to your knee joints. Now, this is a

2689
09:27:14.760 --> 09:27:23.160
big area. It's a very heavy area. It's very strong,

2690
09:27:24.400 --> 09:27:29.360
probably the strongest muscles in your body or in your thighs.

2691
09:27:39.559 --> 09:27:45.800
But I don't think we perhaps will give enough attention

2692
09:27:47.239 --> 09:28:00.599
to our thighs. Perhaps we don't acknowledge how important our

2693
09:28:00.839 --> 09:28:21.000
thighs are to our lives, how much they actually do

2694
09:28:21.199 --> 09:28:35.040
for us all through our lives. And it may seem

2695
09:28:35.239 --> 09:28:40.400
sound really weird, but I think that all of our

2696
09:28:40.440 --> 09:28:51.319
body parts, especially our thighs, need some TLC, a bit

2697
09:28:51.360 --> 09:29:08.160
of love shown, a bit of acknowledgement, thank you, gratitude

2698
09:29:11.120 --> 09:29:19.919
for what our thighs do for us. And I know

2699
09:29:20.080 --> 09:29:26.160
this may sound a bit strange. Maybe you think, why

2700
09:29:26.199 --> 09:29:28.919
am I surely how I should be out in the

2701
09:29:29.000 --> 09:29:37.519
garden hugging a tree or something. Wow, it's hard to

2702
09:29:37.599 --> 09:29:40.800
set a microphone up on a tree. That's why I'm

2703
09:29:40.839 --> 09:29:43.680
doing this indoors. Otherwise I would be outside hugging a tree.

2704
09:29:45.120 --> 09:29:53.720
I can't see the television from the tree. If you

2705
09:29:53.839 --> 09:29:59.080
move down to your knees gain such an important part.

2706
09:30:03.360 --> 09:30:08.440
And I think we don't necessarily I'll speak for myself here.

2707
09:30:10.959 --> 09:30:16.040
I don't necessarily appreciate all that my needs do for

2708
09:30:16.160 --> 09:30:22.000
me until I have a problem with my knee. It's

2709
09:30:22.080 --> 09:30:27.120
occasionally if I wor maybe i'll pash it, or it's

2710
09:30:27.319 --> 09:30:33.800
aching for some reason. It's then that I realize how

2711
09:30:34.000 --> 09:30:37.879
much it does. You know, the benefit of being able

2712
09:30:37.959 --> 09:30:46.480
to use my legs without any kind of physical discomfort

2713
09:30:48.120 --> 09:30:55.160
is a beautiful thing that's possibly not appreciated until it's

2714
09:30:55.760 --> 09:31:04.680
temporarily removed. You know that's come fat. But as you

2715
09:31:04.800 --> 09:31:10.000
focus on your knees, regardless of how your knees feel,

2716
09:31:13.080 --> 09:31:18.839
you can have that sense of gratitude and love to

2717
09:31:18.959 --> 09:31:31.760
your knees for all that they do for you. You

2718
09:31:31.839 --> 09:31:36.279
can still have that attention on your thighs. Maybe notice

2719
09:31:36.360 --> 09:31:45.800
how your thighs feel, Maybe noticed that they are relaxing

2720
09:31:48.440 --> 09:32:01.519
more deeply as you focus now on the bottoms of

2721
09:32:01.599 --> 09:32:06.440
your legs, your shins, and your calf muscles, the bones

2722
09:32:07.519 --> 09:32:14.080
between your knees and your feet incorporates, and the course

2723
09:32:14.199 --> 09:32:26.639
your ankles so important. Anyone that's had even like the

2724
09:32:26.839 --> 09:32:33.680
slightest sprain of an ankle knows how how much we

2725
09:32:33.800 --> 09:32:44.040
take our ankles for granted. And it's kind of strange

2726
09:32:44.120 --> 09:32:48.919
in a way when you think that. You know, logically,

2727
09:32:49.279 --> 09:32:52.360
our wrists are a lot thinner than the rest of

2728
09:32:52.400 --> 09:32:57.080
our arms, which is okay, it doesn't I can't see

2729
09:32:57.120 --> 09:33:00.599
any problem with that because we're just picking stuff up.

2730
09:33:02.319 --> 09:33:08.400
Our ankles so much thinner than the rest of our legs,

2731
09:33:14.839 --> 09:33:19.239
and from a physics perspective or logical even it doesn't

2732
09:33:19.279 --> 09:33:25.279
really make sense that all this weight would ultimately be

2733
09:33:26.400 --> 09:33:36.440
resting on your ankles then leading to your feet, that

2734
09:33:37.000 --> 09:33:45.959
thin area, thin bone. Yeah, it does so much great work.

2735
09:33:48.120 --> 09:33:57.639
Supports us, supports our body for a lifetime, helps us

2736
09:33:58.319 --> 09:34:07.680
to balance, helps you to get around and be mobile.

2737
09:34:14.040 --> 09:34:21.800
And there's the calf muscles. Of course, when I was younger,

2738
09:34:22.199 --> 09:34:25.519
I couldn't see the point in calf muscles. Didn't seem

2739
09:34:25.559 --> 09:34:30.639
to do anything. Okay, if I walked around on tiptoes,

2740
09:34:31.440 --> 09:34:35.279
then my calf muscles get some work. But of course

2741
09:34:35.360 --> 09:34:39.480
that's not true. The calf muscles are being used whenever

2742
09:34:39.559 --> 09:34:51.480
we use our legs and your shins there to protect

2743
09:34:53.440 --> 09:35:02.120
your lower legs, shaped in a way, almost as a

2744
09:35:02.160 --> 09:35:14.440
protector for the bone, leading of course to your ankles

2745
09:35:17.839 --> 09:35:24.959
and your feet. We're not going to focus on your feet.

2746
09:35:25.040 --> 09:35:29.400
We're just going to focus on the legs. And I realize,

2747
09:35:31.440 --> 09:35:35.319
and now that I've mentioned your feet, you probably focuses

2748
09:35:35.639 --> 09:35:38.680
on them anyway, So maybe I should focus on your

2749
09:35:38.760 --> 09:35:44.599
feet a little bit. You can have them in your

2750
09:35:44.599 --> 09:35:51.000
awareness the same as you have your thighs in your awareness.

2751
09:35:51.879 --> 09:35:55.720
Even though we haven't been focusing on your thighs for

2752
09:35:55.720 --> 09:36:06.720
a few minutes I've been focusing on your ankles. There's

2753
09:36:06.760 --> 09:36:22.000
still that sensation of comfort in your thighs, and there's

2754
09:36:22.080 --> 09:36:31.319
that movement of energy because the thighs hold lots of

2755
09:36:31.360 --> 09:36:37.599
different sensations. Of course, there's the muscles, the big straw

2756
09:36:37.760 --> 09:36:49.760
muscles that we have in our thighs. But the skin

2757
09:36:51.720 --> 09:36:56.160
on the outside of the thighs, as in the outside

2758
09:36:56.199 --> 09:37:05.599
of all of our body, can be very sensitive, sensitive

2759
09:37:05.760 --> 09:37:18.720
to the touch, sensitive to temperature, and inside your thighs

2760
09:37:21.239 --> 09:37:26.000
the bones, there's the muscle, there's the blood, vessels, the

2761
09:37:26.239 --> 09:37:36.239
arch trees, all this stuff that's inside your thighs. I

2762
09:37:36.319 --> 09:37:39.800
guess sometimes it'd be nice if you could actually put

2763
09:37:39.839 --> 09:37:47.199
your fingers inside your thighs and a message, so you

2764
09:37:47.239 --> 09:37:50.760
can message on the outside, of course, but to be

2765
09:37:50.800 --> 09:37:54.199
able to get deep into the muscles, to be able

2766
09:37:54.239 --> 09:37:59.720
to just message inside your thighs, message in the bones

2767
09:38:00.680 --> 09:38:08.239
of your leg, massage in or the veins, and just

2768
09:38:08.480 --> 09:38:21.199
gently healing your thighs, and you could move down message

2769
09:38:21.239 --> 09:38:26.760
and inside your knees, just message in those bones, but

2770
09:38:26.919 --> 09:38:33.919
with healing fingertips, spreading that healing energy deep into the

2771
09:38:34.120 --> 09:38:43.559
choice of your knees. Of course, there's the back of

2772
09:38:43.720 --> 09:38:48.680
your your knee, you know, the inside crease where your

2773
09:38:48.720 --> 09:38:56.279
knee is. It's a really sensitive area. Really, that was

2774
09:38:56.400 --> 09:39:00.400
very nice when you stroke it. That might be because

2775
09:39:01.279 --> 09:39:06.199
it's an area that's not really touched very often. It's

2776
09:39:06.360 --> 09:39:13.160
almost like a hidden part that crease your legs. It's

2777
09:39:13.199 --> 09:39:20.319
almost it's like a part that has a sensitivity, which

2778
09:39:20.400 --> 09:39:30.839
is a little bit different. Of course, it's protected by

2779
09:39:30.879 --> 09:39:42.319
your legs. So you can imagine putting your fingers into

2780
09:39:42.440 --> 09:39:52.080
that crease in your legs. Folded in between your legs,

2781
09:39:52.800 --> 09:39:57.400
you can just message with your fingertips. Imagine your fingertips

2782
09:39:57.519 --> 09:40:08.040
going inside, massage in the muscle tissue. You can of

2783
09:40:08.160 --> 09:40:14.239
course field the the bones of your knees, healing through

2784
09:40:14.279 --> 09:40:26.959
your fingertips. And then as you go down to your

2785
09:40:27.040 --> 09:40:29.720
calf muscles, and that's the part I'd like to be

2786
09:40:29.760 --> 09:40:36.120
able to really put my fingertips deep inside my calf muscles,

2787
09:40:37.639 --> 09:40:47.400
massage in every single tissue of that muscle, healing every part.

2788
09:40:53.360 --> 09:40:59.440
And then doing the same for my shins. Massage in

2789
09:41:00.360 --> 09:41:08.040
gently stroking the bones, gently stroking them, healing and loving way,

2790
09:41:09.360 --> 09:41:15.720
because they deserve to be treated as the precious bones

2791
09:41:15.800 --> 09:41:20.559
that they are. Our legs are so precious as in

2792
09:41:20.639 --> 09:41:25.760
all the other parts of our body, and more precious

2793
09:41:25.839 --> 09:41:39.400
of any chore on the planet. When when you start

2794
09:41:39.559 --> 09:41:51.440
to think about the legs in this way, it can

2795
09:41:51.720 --> 09:42:01.199
change your perspective. It might sound a bit a bit

2796
09:42:01.480 --> 09:42:06.959
silly to start with the idea of having love for

2797
09:42:07.040 --> 09:42:16.279
your legs, showing appreciation for your thighs, want them to

2798
09:42:16.319 --> 09:42:22.120
be able to put your hands in your thighs, the

2799
09:42:22.360 --> 09:42:28.720
message the muscles and the bones, and to get your

2800
09:42:28.839 --> 09:42:37.360
fingers deep in there, releasing all tension, just to show

2801
09:42:39.279 --> 09:42:46.599
how much you care about your legs, how much.

2802
09:42:46.559 --> 09:42:50.160
You care for what your legs do for you.

2803
09:42:51.720 --> 09:43:03.879
Regularly, your knees, your calves, your ankles, the strength of

2804
09:43:04.000 --> 09:43:12.040
your ankles, considering how thin they are compared to the

2805
09:43:12.160 --> 09:43:19.839
rest of your legs, especially of thighs. Yet this so strong,

2806
09:43:21.400 --> 09:43:35.800
so flexible, absolutely amazing things. Your ankles are truly a

2807
09:43:35.959 --> 09:43:46.760
gift because of what they do for you, supporting all

2808
09:43:47.000 --> 09:43:53.879
that weight, regardless of how what weight you are, even

2809
09:43:53.919 --> 09:43:58.519
if you're only eight stone, there's still a lot of

2810
09:43:58.680 --> 09:44:05.720
weight for these little ankles. Now I'm a look heavier

2811
09:44:05.800 --> 09:44:15.440
than eats thing double duck, yet my ankles support my

2812
09:44:15.559 --> 09:44:22.839
body all the time. What they do give off a

2813
09:44:23.000 --> 09:44:28.440
sigh of relief when I sit down. That's have my

2814
09:44:28.480 --> 09:44:38.160
whole legs though my feet feels that go my toast clap.

2815
09:44:39.440 --> 09:45:07.959
I'm so happy. Your legs really are amazing. Yeah, I

2816
09:45:08.080 --> 09:45:11.959
know to talking about talking about your legs is probably

2817
09:45:14.519 --> 09:45:18.319
possibly one of the most most boring things I've ever

2818
09:45:18.959 --> 09:45:27.239
heard anyone say. Possibly or boring or not, everything I

2819
09:45:27.400 --> 09:45:43.279
said is true. Your legs are amazing. Your legs deserve

2820
09:45:44.360 --> 09:46:02.959
not just respect, they deserve to relax deeply. They deserve

2821
09:46:03.199 --> 09:46:08.080
to take some time out of the day to just

2822
09:46:08.480 --> 09:46:44.680
let go completely. Your legs really can relax. And because

2823
09:46:44.720 --> 09:46:48.680
the legs are so such a most you know, very

2824
09:46:48.720 --> 09:46:54.440
important part of your body, and you relax your legs,

2825
09:46:54.559 --> 09:47:01.760
the rest of your body also naturally follows in that

2826
09:47:05.519 --> 09:47:16.319
journey of comfort. I can feel it in my hips.

2827
09:47:17.760 --> 09:47:24.879
My hips feel really loose, and also my lighter back

2828
09:47:24.919 --> 09:47:31.519
as well. My ler back really feels it feels stretched,

2829
09:47:32.639 --> 09:47:35.680
even though I'm just sitting in a chair and there's

2830
09:47:35.800 --> 09:47:41.040
no stretching as far as I'm aware that I'm doing.

2831
09:47:42.080 --> 09:47:44.720
It's almost as if the muscles are just relaxed so

2832
09:47:44.959 --> 09:47:50.839
much that there is a natural stretch as the tension

2833
09:47:51.760 --> 09:48:13.000
has reduced a lot. And I'm now going to count

2834
09:48:13.080 --> 09:48:22.879
down from ten downs one and you can continue to

2835
09:48:23.040 --> 09:48:54.000
fill wonderfully relaxed. Ten nine, eight, seven, six, five, four

2836
09:48:57.360 --> 09:49:22.160
three two. Why relaxed. So I'm just going to count

2837
09:49:22.239 --> 09:49:27.239
down and fire down to one, and as a countdown,

2838
09:49:28.639 --> 09:49:35.760
you just focus on the numbers, just the numbers counting down,

2839
09:49:36.839 --> 09:49:45.959
and notice how you feel in this moment as you

2840
09:49:46.120 --> 09:49:53.639
hear the numbers counting down, knowing that those numbers counting

2841
09:49:53.720 --> 09:50:03.879
down represent you feeling calmer, not just in your body,

2842
09:50:04.040 --> 09:50:12.400
but also relaxing your mind. You just notice how you feel.

2843
09:50:13.279 --> 09:50:19.199
There's nothing to do, there's nothing to say, there's nothing

2844
09:50:19.360 --> 09:50:26.599
to think about. Starting with number five

2845
09:50:35.360 --> 09:50:35.599
Four