April 24, 2025

(music) (10 hours) Pain Reprocessing Therapy (RPT) | Let me bore your pain away #27 | Jason Newland | 24th April 2025

(music) (10 hours) Pain Reprocessing Therapy (RPT) | Let me bore your pain away #27 | Jason Newland | 24th April 2025
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Hello, Hello, Hello, Hello, Hello, Welcome to Jasonnewland dot com.

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My name's Jason Newland and this is let me bore

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your pain away. Please only listen when you can safety

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close your eyes, and also when you know the cause

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of the chronic pain, and with the permission from your doctor.

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This is not a replacement for any kind of medical

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or therapeutic advice or help, right bird bum. I have

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a Facebook group called Jason Newland's Borling Group. If you'd

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like to join, there's a link on my website. All

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my recordings are on my website so you can sing them,

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download them, as well as being on Apple Podcasts and

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all the other podcast hosts, as well as also being

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on YouTube at Jason Newland. So now YouTube is pretty

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much a podcast for me. I upload all the latest

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recordings I do and you can just stream them stream

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the audio on YouTube. It's just another option. I hope

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you're will I thought i'd I thought i'd have a look.

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I'm always looking, always looking, I'm always looking for different

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things to talk about in these particular recordings. Technically it's

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not really about talking about my pain relief techniques, but

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that is what I'm interested in, and I would imagine

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if you're listening to this recording, bearing in mind the title,

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you'd also be interested in that as well. So I'm

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just looking through different things that we can talk about,

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always looking at just improving my education and giving me

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more ideas for future recordings based on scientific research.

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As well as my imagination and my incredible creativity.

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Just had some chocolates on. I'm like a little kid

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that's just had its first first sip of coke on

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buzzing man, Oh.

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Some to looking.

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I'm just I used chet GPT. I asked it. This

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is what I asked it. Please find me ten most

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I didn't do it very grammatically. Ten of the most

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unusual chronic pain relief techniques for a person or a

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person pond. So I didn't spell that right can do

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themselves to relieve their pain. I must be done by

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the way they think.

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BlimE me.

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I think it's the Internet that's made me. I'm just

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not great at typing anymore. I do a lot of talking.

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Writing.

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I can't even read my own writing anymore, and typing

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is I think the worst thing. It's good and it's bad.

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Chat EPT understands what I'm saying, even if I don't

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give the right words. But it makes it a little

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bit harder because if you do it anywhere else, you

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do it on Google, or if you do it on Audible.

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Looking for a book and I put in rain relief

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instead of pain relief, it's going to come up with

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books about rain. Water ports instead of water sports is

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going to come up. Or if I'm putting water ports,

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I want I want to know about ports and I

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put in water sports. Yeah, anyway, you know you've come

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up with a different thing. I don't search for water

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sports or Audible.

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I don't. I'm not into surfing. I tried to water

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ski once.

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It's nineteen eighty seven or is it early nineteen eighty eight?

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Who is it.

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Early nineteen eighty eight? Yeah, I think it was. My

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boss took me water skiing in the evening. It was dark,

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so it's in the win It must have been, because

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it wasn't late at night. It was about six seven.

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Took me to this place. I don't know if he

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was trying to.

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Harm me. I really don't know, but.

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It's just like it was weird and it puts me

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in I get this water, this life jacket thing, and

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it drags me under the waterhead first. It's like, that's

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not how it's supposed to work, is it? You got

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it on backwards? Like got it on upside down? Perhaps

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if you go in the waterhead, you know, feet first,

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rather than the head first. Well perhaps if you didn't

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push me anyway, that wasn't for me. So I just

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got out and was very cold. That's the one and

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only time I ever really got involved in.

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Water skiing.

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And I also do not know why I'm talking about

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water skins, so don't worry.

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That's how these recordings go. So you've got.

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PRT pain reprocessing therapy. See, I know pretty much all

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of these things, but I can't necessarily always describe them

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or explain them in a scientific way succinctly. So I

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might take an hour to describe this, which is kind

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of part of what I do. This is the boring part,

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but it's very short and piffy. So PRT teaches individuals

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to reinterpret pain signals as non threatening, helping the brain

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unlearn chronic pain patterns. By reframing pain as a false alarm,

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patients can reduce its intensity. Clinical trials have showed significant

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pain reductions using this approach. So I was listening to

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this book the other day audio audiobook. Can you imagine

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saying that thirty years ago, I was listening to this

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book last night.

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Oh no, he's that well again, no audible, I like listen.

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I listened to book.

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I listened to audiobooks every single day. And this is

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where I show off about something that isn't impressive at all,

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and my voice has gone croaky.

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It's gone. Really when it does this, I have to

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always do the same thing.

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I was born and one and star. I'd like to

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see how low I can go. Hi, it's better. It's

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better now is it listening time?

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So let's have a look.

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So today I've already listened to three and nine minutes

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and it's two o'clock.

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Daily.

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Yesterday I listened to six hours and three minutes day before,

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three hours twenty two minutes, two hours, thirty one minutes

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a day before that, forty six minutes, forty five seconds

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a day before that. So that's Friday, the nineteenth. So

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far this month April eighty four hours and twenty three minutes.

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February I listened to one hundred and forty hours and

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twelve minutes of audio books. So yeah, I'm quite an

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avid listener of audiobooks.

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I would say I.

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Like to read, but I also like to be read too.

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And what I will do because reading is different from

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listening to someone reading it. To me, it feels different.

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I will listen to a book a couple of times,

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maybe three times, so I can kind of absorb what

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I've read. Yeah, anyway, So I was listening to this book.

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It was I'll tell you what it was so I

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can actually.

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Quote.

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I'm not going to quote the book because it's not writing,

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is it. But it's called The Pain Habit by Drew.

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It's called The Pain Habit by Drew Coverdale Discover the

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Truth About Your Pain.

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Okay, So.

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I did do a recording called the False Alarm or something,

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what's it called. I did this a few weeks back,

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and it's talking about the same thing as what I've

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already talked about. You know, in my mind, I like

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to think that it was my idea, but I don't

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take I don't take credit for any any ideas because

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I don't know what I've been influenced by.

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That's the thing. You listen.

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You read enough books, listen to enough lectures on YouTube experts,

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whether it's psychology, whether it's chronic pain, hypnosis, you know, whatever, whatever.

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It might be.

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It's kind of hard to know what's mine and what's

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not mine.

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And I'm not that bothered.

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Really doesn't I don't need any kind of accolades. I mean,

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I might have come up with something that's original.

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It's possible.

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I think I present it in an original way. I

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don't think there's anyone else that presents chronic pain relief

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recordings like this. However, I don't think that's necessarily a

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good thing. Okay, it's okay. The one I did is

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a long time ago, so I'm going to look back.

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It'll be in my chronic pain library. So there's two

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hundred and sixty seven episodes, but this goes back years

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and years and years and years and years years.

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Yeah, I'm talking. I don't have any of the years

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on them.

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But I were talking all over a decade. So I

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saw one that was two thousand and eleven, so in

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Seeds of Pain Relief that's two thousand and ten, probably

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Free Pain Relief that. Yeah, so we're talking ten fifteen

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years ago some of these. So let's ever there's one

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did you do I'm sure with something that's like a

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faulty car alarm pain relief. Some of the recordings I've

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got back pain, chronic pain, and hypnosis, free pain relief,

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change your pain. Some of the quality of these recordings

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audio wise is awful compared to now. So the free

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pain relief was fifty one minutes. Leave the chronic pain

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in the other body, magic creame cream, magic creme, magic

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cream for pain relief, Focus on your pain for relief,

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give me your pain feet licking dog reduces your pain.

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That was surprisingly quite popular. It's a short one hypnosis

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for chronic leg pain, pain relief, for chronic back pain,

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pain an esthetic splinter, ten minute pain relief, hypnosis Relax

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chronic pain, Relax chronic back pain.

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So these are a little bit longer.

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I observe the pain or that pain. That's thirty one minutes,

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pain relief, hypnosis for you chronic pain is not your master.

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That's twenty three minutes. So hypnosis or chronic foot pain,

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pain relief, easy and simple, wave goodbye to your pain

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with hypnosis. I think that was probably in the WOW.

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That might have even been.

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The late two thousands, like two thousand and nine. Possibly

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hypnosis for arm pain, daily pain relief, lower back pain reduction,

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sowing seeds of pain relief, observe, observe your chronic pain.

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Short hypnosis for eye pain, random chat about chronic pain.

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That was like a little seed for what I do now.

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But that's you know, a long, long time ago, probably fifteen,

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sixteen years ago. Hypnosis for hand pain, waves of pain relief,

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natural pain relief, lower back that was all. That's not

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that long ago. Fifth of February twenty nineteen, So six

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years ago. Well, let's yeah, over just over six years ago.

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I normally try and have the dates on these, but

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I los track back pain relief, easy and simple, ten

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minute pain relief, long hypnosis for lower pain that was

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probably yeah, wow, it's a long time ago. Pain relief

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for chronic stomach pain, stop headache, pain with hypnosis.

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Wow.

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I'm just going to skip through a few of them.

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Change your pain, reduce pain medication with hypnosis, pain relief

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for shoulder pain, finger pain, draw pain, headache pain, jaw pain,

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another one for headache pain, chest pain. I've done some

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short hypnosis pain relief courses, wave of pain relief. Then

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there's stomach pain, neck pain, eye pain, chronic head pain,

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neck pain, stomach, middle back, headache, and shoulder daily pain relief.

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Chronic pain is not your master, or here we go.

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Chronic pain is like a dodgy carolon. I am interested

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to find how long ago I did this recording just

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out of interest, just because.

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I'm interested.

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That's why chronic pain is like a dodgy car alarm.

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So let's have a look at this. I found this

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on my I wonder if it's going to have the

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original information about when it was first recorded according to

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this nineteenth of May twenty eighteen. So this is something

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that I So it's still the same there. Yeah, twenty

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eighteen is the earliest one, because sometimes they change depending. Yeah,

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so twenty eighteen, so that's seven nearly seven years ago.

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So I talked about this long before I saw it,

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only read or heard about it yesterday. On this The

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Pain Habit and this book. I don't know unless I've

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read this book before, or it's possible when was it produced?

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When was it written? The Pain Habits? The Pain Habits.

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Let's have a look.

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Let's see what year it was. Oh, I don't think

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it says, we might say it.

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Let's have a look. When was it? When was it? When?

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When when twenty twenty. Oh okay, so ooh we copied me. No,

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obviously not. I might have just heard it in the past, so.

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What it is.

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I could have just told you what it is rather

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than go on and blow me own trumpet. But if

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I get a chance to blow me and I'm going

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to take it. Sorry, no one else is going to

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blow it, so I will blow it for myself. I

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quite liked that idea of the chronic pain is like

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a dodgy car alon.

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Because it's.

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It's like over sensitivity, which is kind of the point

241
00:18:30.400 --> 00:18:35.839
of it. Over sensitivity had an example of this downstairs.

242
00:18:36.880 --> 00:18:40.319
So in a flat downstairs, someone broke into her flat.

243
00:18:41.079 --> 00:18:42.920
It's the same flat that my friend used to have

244
00:18:43.119 --> 00:18:46.359
before he left, so now there's a different person got it.

245
00:18:46.640 --> 00:18:49.119
Someone broke into it about two months ago, I suppose.

246
00:18:50.400 --> 00:18:57.160
So what she did is got an alarm system so

247
00:18:57.319 --> 00:19:00.240
that if anyone tried to push a window in or ever,

248
00:19:00.599 --> 00:19:09.720
it would set it off. Unfortunately, a butterfly just had

249
00:19:09.799 --> 00:19:15.640
farting in the next road sets it off. So she's

250
00:19:15.680 --> 00:19:21.880
had to kind of recalibrate the thing because it was

251
00:19:21.920 --> 00:19:23.920
going off all the time and she's not here, or

252
00:19:24.000 --> 00:19:26.319
she wasn't here at that time when it was going off,

253
00:19:27.920 --> 00:19:28.279
so it.

254
00:19:28.240 --> 00:19:31.039
Was like she called me. I think she called me

255
00:19:31.079 --> 00:19:33.359
once said is my alarm going? I said don't know.

256
00:19:34.799 --> 00:19:35.599
Can you go and check?

257
00:19:35.680 --> 00:19:38.039
So I went down and yeah, it sounds like something's

258
00:19:38.079 --> 00:19:43.319
going off, but I didn't want to say much notice

259
00:19:43.319 --> 00:19:49.720
of it. It wasn't like really loud and loud it downstairs,

260
00:19:49.720 --> 00:19:52.880
but I couldn't hear so much up here. Wasn't as

261
00:19:52.880 --> 00:19:54.319
loud as the smoke alarm.

262
00:19:54.799 --> 00:19:55.480
That's loud.

263
00:19:56.799 --> 00:20:01.200
Oh, by the way, just in case you're wondering why

264
00:20:01.200 --> 00:20:05.720
I'm just wabbling on about stuff, that's what this is.

265
00:20:06.680 --> 00:20:11.160
I will talk about specific techniques and maybe look at

266
00:20:11.200 --> 00:20:13.599
ways of doing it. May be, you know, a little

267
00:20:13.599 --> 00:20:17.400
bit different because it's going to be looking through my eyes.

268
00:20:17.119 --> 00:20:18.559
Instead of someone else's eyes.

269
00:20:19.839 --> 00:20:25.839
I imagine we all interpret things in our own way, and

270
00:20:25.839 --> 00:20:29.720
that'd be quite good actually thinking about it, because I

271
00:20:29.799 --> 00:20:35.559
found that with learning the subject, I've read so many

272
00:20:35.599 --> 00:20:36.440
books on.

273
00:20:39.160 --> 00:20:39.680
A subject.

274
00:20:39.759 --> 00:20:43.400
Let's say, for example, what counseling. When I was beingcoming

275
00:20:43.400 --> 00:20:46.799
a counselor, or years before I even studied as counseling,

276
00:20:47.640 --> 00:20:51.240
so I started getting interested in and reading counseling books

277
00:20:51.839 --> 00:20:56.359
back in nineteen ninety eight, and then I started training

278
00:20:56.359 --> 00:21:02.400
as a counselor in nineteen two thousand and seven. So yeah,

279
00:21:02.440 --> 00:21:06.799
I was like nine years studying counseling just as a

280
00:21:07.039 --> 00:21:13.000
as a subject, cause I was interested. And I think,

281
00:21:13.119 --> 00:21:16.200
you know, things like person centered counseling, there's so many

282
00:21:16.279 --> 00:21:22.200
different ways, there's so many people's different opinions and person centered,

283
00:21:22.240 --> 00:21:24.240
client centered, whatever you want to call it.

284
00:21:25.079 --> 00:21:26.200
And people talking.

285
00:21:25.920 --> 00:21:29.279
About Carl Rodgers and what Car Rodgers was like and

286
00:21:29.359 --> 00:21:35.160
what Car Rodgers meant by what he wrote about, which

287
00:21:35.240 --> 00:21:39.279
is useful. It's really useful to have different perspectives. So read,

288
00:21:39.400 --> 00:21:43.880
you know, lots of different books about Car Rogers, but

289
00:21:44.000 --> 00:21:47.160
also to read the books that Carl Rodgers wrote himself.

290
00:21:48.839 --> 00:21:50.160
To get more of an idea.

291
00:21:52.920 --> 00:21:58.240
And you know, I will not I'm not embarrassed to

292
00:21:58.279 --> 00:22:00.319
say that I don't understand everything I read.

293
00:22:00.640 --> 00:22:01.039
I don't.

294
00:22:02.200 --> 00:22:04.359
Sometimes it takes me a little while to kind of

295
00:22:04.480 --> 00:22:06.480
figure out what they're talking about.

296
00:22:09.759 --> 00:22:14.000
Or to put it into context. Well, sometimes I'm just

297
00:22:14.640 --> 00:22:15.160
I just.

298
00:22:15.759 --> 00:22:18.359
Zone out and drift away. So I'm looking at the

299
00:22:18.400 --> 00:22:23.119
words on the page, and I'm thinking about the last

300
00:22:23.160 --> 00:22:26.720
time I got to hold hands with someone or other

301
00:22:26.759 --> 00:22:29.759
things that happened twenty five years ago.

302
00:22:30.160 --> 00:22:35.359
So and I kind of think, oh, and reread it.

303
00:22:35.559 --> 00:22:39.920
But then sometimes I'll read a book about something that's complicated,

304
00:22:42.640 --> 00:22:47.160
and then I read another book and it doesn't say

305
00:22:47.240 --> 00:22:50.559
much about it doesn't goes in depth, but it makes

306
00:22:50.640 --> 00:22:53.119
everything I've read previously makes sense.

307
00:22:55.440 --> 00:22:56.480
Ah, it's like a.

308
00:22:56.440 --> 00:23:00.839
Missing bit then, the little missing connection from my brain.

309
00:23:01.960 --> 00:23:06.240
But then it's I think that's sometimes all you need,

310
00:23:06.319 --> 00:23:06.720
isn't it?

311
00:23:07.160 --> 00:23:07.359
You know?

312
00:23:07.400 --> 00:23:13.039
And some things just really difficult. BlimE me.

313
00:23:13.880 --> 00:23:16.599
I'm talking about blowing trumpet and it sounds like someone's

314
00:23:16.720 --> 00:23:18.519
literally blowing a trumpet.

315
00:23:20.559 --> 00:23:21.279
In the distance.

316
00:23:23.000 --> 00:23:27.480
I mean seriously, like a proper trumpet or a bugle

317
00:23:27.599 --> 00:23:30.079
or something like that. It's more trumpet, you sound more lower,

318
00:23:30.720 --> 00:23:32.160
bugle is a bit high, isn't it?

319
00:23:33.519 --> 00:23:44.359
Er trumpets? That was my trumpet impression. So I was wondering, Yeah,

320
00:23:44.519 --> 00:23:50.440
it's I don't even know what my point is.

321
00:23:50.519 --> 00:23:53.640
But I like to see things at different angles and

322
00:23:53.720 --> 00:23:58.759
from different perspectives. And I also like to see things

323
00:23:58.799 --> 00:24:07.319
from my perspective because sometimes I sometimes I don't understand something,

324
00:24:07.799 --> 00:24:11.519
sometimes I do understand something, and sometimes I understand more

325
00:24:11.559 --> 00:24:15.240
things than I realized I didn't understand, and sometimes I

326
00:24:15.279 --> 00:24:17.680
knew very little about something that I was quite.

327
00:24:18.480 --> 00:24:20.599
Positive that I did know about.

328
00:24:21.519 --> 00:24:26.599
So it's you know, constant learning, relearning changing, and also

329
00:24:26.720 --> 00:24:29.240
things change anyway, don't they. I mean, I remember I

330
00:24:29.319 --> 00:24:32.400
used to have I had an injury in my shoulder,

331
00:24:33.960 --> 00:24:36.119
and it was awful for a long time.

332
00:24:37.119 --> 00:24:38.559
And a weird thing about.

333
00:24:38.279 --> 00:24:44.279
It is how ridiculous it was, because all it was,

334
00:24:44.400 --> 00:24:47.519
you know, it was what two thousand and five, sitting

335
00:24:47.519 --> 00:24:49.839
at a table. There's a shelf to the right of

336
00:24:49.920 --> 00:24:52.599
me sticking out with a nice sharp edge.

337
00:24:52.640 --> 00:24:54.160
Lovely wouldn't.

338
00:24:55.400 --> 00:24:57.920
I've just moved in there, so I'm not really into

339
00:24:58.000 --> 00:25:01.720
the whole dynamics where the seats are, and you know,

340
00:25:01.799 --> 00:25:06.279
to avoid it, I stand up smash my shoulder into

341
00:25:06.279 --> 00:25:10.440
the corner of this wooden thing, its wooden shelf, which

342
00:25:10.519 --> 00:25:13.319
is was pretty much shoulder length, shoulder heighth.

343
00:25:13.319 --> 00:25:18.079
I suppose. I could not.

344
00:25:18.079 --> 00:25:24.559
Believe how much pain was in my shoulder. And that

345
00:25:24.720 --> 00:25:26.119
was two thousand and five.

346
00:25:27.240 --> 00:25:28.640
I was getting.

347
00:25:30.720 --> 00:25:35.920
Steroid injections. I had two steroid injections. I think the

348
00:25:36.000 --> 00:25:45.160
last one was about two thousand and eleven. So I

349
00:25:45.200 --> 00:25:50.039
went for years with it and just tried physiotherapy, all

350
00:25:50.119 --> 00:25:54.359
kinds of stuff, like it was ridiculous. I mean, it

351
00:25:54.400 --> 00:25:57.680
was healed, it must have healed, but it was causing

352
00:25:57.720 --> 00:26:01.519
me a lot of problems there. Oh, the steroid injection

353
00:26:01.680 --> 00:26:07.039
is magic. Painful to start with, but then it's just magic,

354
00:26:07.160 --> 00:26:11.759
like within such a short time. Nothing that's like wow,

355
00:26:13.279 --> 00:26:15.440
kind of just have kind of just have these every

356
00:26:15.480 --> 00:26:16.279
time they wear off.

357
00:26:16.920 --> 00:26:24.440
No, you're only allowed to what you're only allowed to. Okay,

358
00:26:25.160 --> 00:26:30.960
now it's weird. But what I noticed.

359
00:26:34.799 --> 00:26:39.000
After a while, I stopped thinking about it, and by

360
00:26:39.039 --> 00:26:45.880
not thinking about it, I wasn't I wasn't worried about

361
00:26:45.920 --> 00:26:53.319
it coming back. I wasn't concerned about, you know, being

362
00:26:53.480 --> 00:26:57.079
having discomfort in my shoulder. It got to the point

363
00:26:57.119 --> 00:27:04.720
where I'd almost forgotten about it. And you know it eventually,

364
00:27:04.759 --> 00:27:10.480
after this first injection, it did start to become agitated.

365
00:27:10.920 --> 00:27:14.559
But I was doing a lot of exercise, so I'm

366
00:27:14.599 --> 00:27:18.519
not being Obviously exercise is important, but I think I

367
00:27:18.559 --> 00:27:21.240
was possibly pushing my shoulder too much because I was

368
00:27:21.240 --> 00:27:24.880
going to boxing twice a week and also exercising in

369
00:27:24.920 --> 00:27:27.200
the evenings and on the punch bag in the garden,

370
00:27:27.240 --> 00:27:30.240
and you know, it's a lot of shoulder, a lot

371
00:27:30.279 --> 00:27:39.480
of shoulder activity, which I hadn't really had for quite

372
00:27:39.519 --> 00:27:43.160
a while. Actually, yeah, I was the first like intense

373
00:27:43.200 --> 00:27:47.960
exercise i'd done for probably since two thousand and four,

374
00:27:49.160 --> 00:27:51.119
so this would be two thousand and.

375
00:27:53.559 --> 00:27:56.279
Nine, I think it was, or yeah.

376
00:27:56.119 --> 00:27:59.119
Two thousand and nine, two thousand and eight, two thousand nine,

377
00:27:59.119 --> 00:28:01.519
I was doing a boxing So I've been about four

378
00:28:01.599 --> 00:28:06.720
or five years since I've really had any intense activity physical.

379
00:28:12.519 --> 00:28:18.599
But before that, I'd almost forgotten about it. Isn't it weird?

380
00:28:18.640 --> 00:28:22.400
You know when you forget something just like and then

381
00:28:22.440 --> 00:28:24.960
you remember because.

382
00:28:24.759 --> 00:28:28.160
Guaranteed, you know, I got I got our rights on

383
00:28:28.200 --> 00:28:33.839
my lower back. And I mentioned that it's not like

384
00:28:34.000 --> 00:28:37.000
all that I understand chronic pain because I have it

385
00:28:37.039 --> 00:28:38.839
in my lower back. I'm not saying it in that way,

386
00:28:38.880 --> 00:28:40.079
although that is part.

387
00:28:39.920 --> 00:28:40.880
Of the reason why I told you.

388
00:28:42.200 --> 00:28:47.759
It's it's like an ongoing, manageable, manageable thing, you know.

389
00:28:50.880 --> 00:28:52.160
But there was a time.

390
00:28:52.839 --> 00:28:59.279
When I was expecting it to be uncomfortable. It was

391
00:28:59.319 --> 00:29:01.880
all that and that, you know, if it's a whole

392
00:29:01.880 --> 00:29:07.480
thing with psychology, and especially with hypnosis, expectation is everything

393
00:29:08.359 --> 00:29:16.920
really is so important. If someone expects to feel more relaxed.

394
00:29:17.039 --> 00:29:18.440
If you expect to.

395
00:29:18.480 --> 00:29:23.599
Feel calmer, you expect your mind to slow down, you

396
00:29:23.720 --> 00:29:25.519
expect your body to relax.

397
00:29:29.279 --> 00:29:30.279
It's more.

398
00:29:33.720 --> 00:29:39.759
I found, so it's more likely to happen. And the

399
00:29:39.799 --> 00:29:45.759
literature says the same thing. It's expectation is powerful, what

400
00:29:45.799 --> 00:29:50.480
we expect. It's an old joke, isn't It's a really

401
00:29:50.480 --> 00:29:52.640
old joke, and it's about expectations.

402
00:29:54.319 --> 00:30:03.119
It's what was it? Oh?

403
00:30:03.200 --> 00:30:12.880
Yeah, so this lady, she said, oh the late Yeah, ladies.

404
00:30:13.279 --> 00:30:17.599
She wanted to borrow her friend's vibrating machine. It was

405
00:30:17.640 --> 00:30:20.839
like one of those massage vibrators, quite quite long, and

406
00:30:20.880 --> 00:30:21.720
it's good.

407
00:30:21.839 --> 00:30:22.599
You can vibrate.

408
00:30:22.640 --> 00:30:24.000
I mean, I think I could use it on my

409
00:30:24.000 --> 00:30:26.880
lower back, and that's what they use it for. My

410
00:30:26.920 --> 00:30:30.920
girlfriend used to have one of them. She did didn't

411
00:30:30.920 --> 00:30:34.720
have any chronic pain though, I don't know anyway, So

412
00:30:35.759 --> 00:30:37.519
she was going to go to a next door neighbor.

413
00:30:38.200 --> 00:30:41.839
Her name was Doris and everyone names was pat. Names

414
00:30:41.839 --> 00:30:44.079
aren't that relevant, but they are a few if you're

415
00:30:44.119 --> 00:30:47.559
friends with someone, especially if you want to gossip about them.

416
00:30:47.759 --> 00:30:53.279
Can't gossip about someone if you don't know their name. Oh, anyway,

417
00:30:53.440 --> 00:30:57.960
this isn't a bad gossiping. So Doris went around to

418
00:30:58.000 --> 00:31:02.960
Pat's house. She's walking around and this is an old joke.

419
00:31:03.000 --> 00:31:06.240
It's not my joke, it's an old joke, but it's

420
00:31:06.279 --> 00:31:14.640
basically about this subject. And she's thinking, I wonder if

421
00:31:14.640 --> 00:31:23.960
she'd let me borrow her vibrating muscle relaxa machine. I

422
00:31:24.039 --> 00:31:29.640
wonder if she will, mind you, she didn't. Yeah, she

423
00:31:29.680 --> 00:31:36.519
didn't return my that lubricant that she borrowed to lubricate

424
00:31:37.079 --> 00:31:38.839
the wheels on her wheelbarrow.

425
00:31:41.880 --> 00:31:42.880
No she didn't, did she?

426
00:31:42.759 --> 00:31:45.440
She didn't return that to me, So maybe she won't

427
00:31:45.440 --> 00:31:46.240
return this to me?

428
00:31:47.440 --> 00:31:52.400
Mind you, I'm borrowing, I'm borrowing off hers.

429
00:31:52.440 --> 00:31:55.160
That wouldn't really matter because I'm the one returning. But

430
00:31:55.799 --> 00:31:57.839
maybe she's I don't know, maybe she's got the.

431
00:31:57.759 --> 00:31:58.240
Amp with me.

432
00:31:58.920 --> 00:32:03.200
And then she's thinking, yeah, but if I borrow that,

433
00:32:05.400 --> 00:32:08.240
well she what She accuses me of using it for

434
00:32:08.319 --> 00:32:12.759
something other than just message messaging my muscles in my

435
00:32:12.880 --> 00:32:17.119
back or my thigh or in my shoulder, while she

436
00:32:17.200 --> 00:32:19.200
accused me of doing something weird with.

437
00:32:19.119 --> 00:32:20.440
It, like.

438
00:32:22.519 --> 00:32:26.720
Mixing bread better, or you know, sort of making pancakes

439
00:32:26.759 --> 00:32:33.119
and mixing the better, or sword fighting with with my

440
00:32:33.240 --> 00:32:37.240
husband or whatever, and you know, because he's he's got

441
00:32:37.279 --> 00:32:46.039
a message as well for his feet. And she's like, oh,

442
00:32:46.640 --> 00:32:48.680
I don't like the idea of being accused of stuff

443
00:32:48.720 --> 00:32:56.160
like that, and she starts thinking more things and what

444
00:32:56.440 --> 00:33:00.119
she what she says, No, what she says, No, I

445
00:33:00.200 --> 00:33:00.960
want to lend it to you.

446
00:33:01.440 --> 00:33:03.799
I want you to have my.

447
00:33:03.000 --> 00:33:10.960
My therapeutic muscle relaxing vibrating machine because I need it,

448
00:33:11.880 --> 00:33:16.200
because because her husband's away for the weekend, and I

449
00:33:16.200 --> 00:33:18.160
don't know why she would need it for that. Maybe

450
00:33:18.519 --> 00:33:24.440
maybe she gets she needs more relaxation and I don't know,

451
00:33:26.039 --> 00:33:29.880
and she also has a current straw when he's alway.

452
00:33:29.960 --> 00:33:33.839
It's weird anyway, Yeah, maybe she won't want me to

453
00:33:33.880 --> 00:33:35.559
have it, and I just feel bad because I've lent

454
00:33:35.680 --> 00:33:39.799
her loads of stuff. I never asked for that by

455
00:33:39.799 --> 00:33:43.079
I learn her that egg she came around, she did

456
00:33:43.200 --> 00:33:47.200
she needed an egg, and at that time when she asked,

457
00:33:47.240 --> 00:33:49.079
she needed some tea bag, and I gave her three

458
00:33:49.079 --> 00:33:55.000
tea bags. I never asked for them back. That toilet

459
00:33:55.079 --> 00:33:58.559
roll when I gave her some toilet roll, one role,

460
00:33:58.640 --> 00:34:00.640
I never I never ever got that one back.

461
00:34:01.160 --> 00:34:02.240
I didn't want that one back.

462
00:34:02.279 --> 00:34:06.319
But you know, I never got a replacement back, so

463
00:34:06.440 --> 00:34:08.760
she just walk out to her friend's a neighbor's door.

464
00:34:09.559 --> 00:34:13.199
It's all angry now, thinking there's all these things. A

465
00:34:13.280 --> 00:34:20.920
neighbor answer the door and she says, and Doris says

466
00:34:20.960 --> 00:34:24.679
to Pat who answered door, I'll keep your therapeutic vibrating

467
00:34:25.559 --> 00:34:27.360
therapeutic machine.

468
00:34:27.519 --> 00:34:35.320
Massager for your muscles and walks off. That was a

469
00:34:35.440 --> 00:34:36.039
version of one.

470
00:34:36.079 --> 00:34:38.519
I think the actually original one is about a wheelbarrow

471
00:34:38.960 --> 00:34:43.039
or about a lord mower, but I thought this would

472
00:34:43.039 --> 00:34:52.239
be a bit more memorable. It's weird, though, because you know,

473
00:34:52.239 --> 00:34:55.159
when you think you're doing a good thing, you're doing

474
00:34:55.199 --> 00:35:03.400
a nice thing. And I actually got one of those.

475
00:35:05.079 --> 00:35:09.880
I got one of those massage things for my auntie

476
00:35:11.800 --> 00:35:18.960
and she was like everyone was laughing because she was

477
00:35:19.000 --> 00:35:24.679
with us at Christmas, Like everyone was laughing, like it's

478
00:35:24.719 --> 00:35:29.559
a nice present. It's like just because I'm into sort

479
00:35:29.559 --> 00:35:36.400
of healing and alternative therapies and things like that. Everyone

480
00:35:36.440 --> 00:35:39.719
else is like, ha ha ha, look what you've got, Auntie,

481
00:35:40.119 --> 00:35:40.559
ha ha ha.

482
00:35:41.719 --> 00:35:43.519
And she seemed embarrassed.

483
00:35:43.519 --> 00:35:46.400
I said look, and she said, well, I can't believe

484
00:35:46.440 --> 00:35:48.159
you bought that, and I can't believe you gave that

485
00:35:48.159 --> 00:35:53.199
to me in front of everyone. I said, well, I'll

486
00:35:53.199 --> 00:35:54.800
take you back of you that one, and she said, no, no,

487
00:35:54.840 --> 00:35:56.199
it's okay, I'll keep it.

488
00:36:00.079 --> 00:36:02.519
They're good, Well perhaps I can. I can use it

489
00:36:02.559 --> 00:36:04.480
with you. I can help you use it.

490
00:36:06.920 --> 00:36:10.280
And she ran off and it's seen the sense I mean,

491
00:36:10.320 --> 00:36:13.760
it was just like you're trying to help someone out.

492
00:36:14.199 --> 00:36:16.079
Because I knew that she had some problems with her back,

493
00:36:16.400 --> 00:36:19.119
I thought if I could get some of those knots

494
00:36:19.199 --> 00:36:21.239
out of her back. Because at the time, I was

495
00:36:21.280 --> 00:36:28.079
studying message and they did use some machines for the message,

496
00:36:28.119 --> 00:36:32.639
and it's a little bit more advanced now though some

497
00:36:32.679 --> 00:36:33.400
of the stuff I.

498
00:36:33.320 --> 00:36:36.760
See on YouTube is the rule.

499
00:36:37.280 --> 00:36:42.440
It leaves their back red. But you know, because I did.

500
00:36:42.719 --> 00:36:46.760
I used to practice message on quite a few civilians

501
00:36:46.760 --> 00:36:49.199
as well. It was like my other people was at

502
00:36:49.480 --> 00:36:54.400
college with this is two thousand and three and one bloke.

503
00:36:55.519 --> 00:36:58.239
I did it with both him and his girlfriend separately,

504
00:36:59.360 --> 00:37:03.320
and he was a bodybuilder, so he's huge. His back

505
00:37:03.480 --> 00:37:09.800
was massive, and nothing I did. I mean, that's why

506
00:37:09.800 --> 00:37:15.599
I probably wouldn't need needed some kind of vibrating therapeutic muscle,

507
00:37:16.159 --> 00:37:22.920
long muscle thing to get into those crevices because nothing

508
00:37:22.920 --> 00:37:25.320
I did, really. I mean, he said he liked it,

509
00:37:25.360 --> 00:37:29.039
but he was saying harder stick it in me, and

510
00:37:29.280 --> 00:37:33.159
like what he said, no, just harder, put usher elbow.

511
00:37:34.360 --> 00:37:35.840
He said, Okay, if you're going to put it there,

512
00:37:35.880 --> 00:37:41.519
that's fine. Like nothing I did was enough. Honestly, I

513
00:37:41.559 --> 00:37:43.800
think I could have walked up and down his back

514
00:37:44.239 --> 00:37:49.320
and it still wouldn't have been enough, which is weird

515
00:37:49.360 --> 00:37:51.880
when you consider how heavy I am.

516
00:37:52.039 --> 00:37:54.559
But there you go. I didn't try him.

517
00:37:54.599 --> 00:38:07.960
Well, I didn't try and walk up and down his back.

518
00:38:10.119 --> 00:38:12.280
That's something that would be weird, although I did have

519
00:38:12.280 --> 00:38:17.760
someone do that to me once I had. It's kind

520
00:38:17.760 --> 00:38:23.079
of like a first date went really well. I watched

521
00:38:23.079 --> 00:38:26.320
boxing and she watched it with me here, and then

522
00:38:26.360 --> 00:38:28.599
we went to bed, so I was like, wow, this

523
00:38:28.679 --> 00:38:29.559
is the best day ever.

524
00:38:32.280 --> 00:38:36.360
And then in the morning, or like probably late morning.

525
00:38:37.360 --> 00:38:39.880
I was having to lay down, getting some sleep, getting

526
00:38:39.880 --> 00:38:42.719
a bit of rest, and she started walking up and

527
00:38:42.719 --> 00:38:43.320
down my back.

528
00:38:47.639 --> 00:38:50.280
I've so, what do you do? I was just trying

529
00:38:50.280 --> 00:38:50.679
to relax.

530
00:38:50.760 --> 00:38:54.920
You, I said, a cup of tea and some biscuits

531
00:38:54.920 --> 00:38:57.840
would have been enough, and I need to walk.

532
00:38:57.760 --> 00:39:02.000
Up and down my back, so strange. It's weird because

533
00:39:02.000 --> 00:39:11.840
they're not standing up dance and none seeding clinicals try it.

534
00:39:11.880 --> 00:39:20.159
Okay, So this idea of the false alarm, I liked

535
00:39:20.159 --> 00:39:24.039
that idea. I'm just I'd totally forgotten about my neighbor downstairs.

536
00:39:24.960 --> 00:39:28.039
Thing also had a there was a car over in

537
00:39:28.239 --> 00:39:32.920
the garage or the parking bit over the back constantly

538
00:39:32.960 --> 00:39:39.599
going off. It's the slightest bit of wind.

539
00:39:39.440 --> 00:39:51.440
Do really, So isn't it weird?

540
00:39:51.679 --> 00:39:55.559
Because I can't like that whether you put a leaf,

541
00:39:55.679 --> 00:40:00.599
dropped a leaf on its bonnet or you hit the

542
00:40:00.639 --> 00:40:03.559
back window with a baseball bat, same sound.

543
00:40:03.920 --> 00:40:06.360
Do do do do do do do do do do do.

544
00:40:07.360 --> 00:40:11.719
It's crazy, but they got it sorted anyway in the end.

545
00:40:14.039 --> 00:40:20.679
So you've got other things so reinterpreting, realizing, and I

546
00:40:20.719 --> 00:40:22.079
mean I talked about this before.

547
00:40:24.719 --> 00:40:26.360
I very much.

548
00:40:29.920 --> 00:40:39.400
Class what a technique, a a thing, a thought pattern

549
00:40:39.480 --> 00:40:41.679
of thinking, and exercise whatever you want to call it.

550
00:40:42.960 --> 00:40:54.000
To reduce physical discomfort can also reduce stress and anxiety because.

551
00:40:53.679 --> 00:40:54.880
They both are connected.

552
00:40:56.599 --> 00:41:01.559
Like you know when someone when you become relaxed, when

553
00:41:01.599 --> 00:41:05.960
you feel more relaxed, you feel more comfort. It's just

554
00:41:06.000 --> 00:41:08.679
one of those things. It's not an opinion it's just

555
00:41:08.920 --> 00:41:13.079
a fact. You feel more relaxed, you feel more comfortable,

556
00:41:13.400 --> 00:41:15.559
and because you feel the more comfortable, you feel the

557
00:41:15.599 --> 00:41:20.440
more relaxed. And it's like your body relaxes, your mind

558
00:41:20.599 --> 00:41:26.320
slowed down, and because your mind slowed down, your body relaxes.

559
00:41:27.800 --> 00:41:28.480
It's like a.

560
00:41:28.480 --> 00:41:40.679
Continuous wave of comfort. And I had this weird event

561
00:41:41.400 --> 00:41:43.719
when I was going through a lot of anxiety back

562
00:41:43.719 --> 00:41:48.079
in two thousand and two, three, four, five, six, whatever.

563
00:41:48.599 --> 00:41:52.880
But two thousand and four this happened, and I was

564
00:41:53.199 --> 00:41:58.159
so oversensitive to my body. I mean, every single feeling

565
00:41:58.800 --> 00:42:00.719
could trigger me to what's that?

566
00:42:00.880 --> 00:42:01.039
Was that?

567
00:42:02.519 --> 00:42:05.639
And my alarm, my basically my phone and off. But

568
00:42:05.800 --> 00:42:10.360
it vibrated. Yeah, a lot of vibration in this.

569
00:42:12.159 --> 00:42:13.920
This recording, isn't it.

570
00:42:14.000 --> 00:42:19.800
So I removed it from my pocket, so I had

571
00:42:19.800 --> 00:42:21.199
it was on vibrating, not ring.

572
00:42:21.800 --> 00:42:23.519
But at the start with I didn't know.

573
00:42:23.599 --> 00:42:25.880
I just thought, Oh, got this weird feeling in my

574
00:42:25.920 --> 00:42:30.639
bum what's going on? And I went into panic attack,

575
00:42:30.760 --> 00:42:34.960
like really full on instantly, and I realized it was

576
00:42:34.960 --> 00:42:42.639
my phone. So I took my phone out and straight

577
00:42:42.679 --> 00:42:48.239
away I felt calm. He was in my back pocket,

578
00:42:48.280 --> 00:42:50.400
by the way, just in case. Yeah, he had a

579
00:42:50.440 --> 00:42:59.800
weird visual. I felt calm straight away, and that was

580
00:43:00.559 --> 00:43:05.039
because it made me realize that that's where the false

581
00:43:05.079 --> 00:43:10.320
alarm kind of comes in, because I've experienced it in

582
00:43:10.360 --> 00:43:13.679
a big way.

583
00:43:14.719 --> 00:43:16.519
Another one is it's.

584
00:43:16.400 --> 00:43:21.800
Not my story, but there was a man I've heard

585
00:43:21.880 --> 00:43:26.159
different I've heard different versions of this story, lots of

586
00:43:26.199 --> 00:43:29.400
different versions. But one version is this. He was on

587
00:43:29.440 --> 00:43:35.719
a building site a long time ago, well maybe I

588
00:43:35.760 --> 00:43:40.119
don't know how long ago, and he had his boots on,

589
00:43:40.360 --> 00:43:42.960
you know, all the stuff that builders have, and he

590
00:43:43.159 --> 00:43:50.159
stepped on a big now really sharp long now went

591
00:43:50.320 --> 00:43:52.360
through his boot.

592
00:43:54.559 --> 00:43:56.360
From the bottom all the way up to the top.

593
00:43:57.559 --> 00:44:05.800
He's screaming, screaming in agony. They have to cut so

594
00:44:05.960 --> 00:44:07.840
paramedics accord because he's stuck.

595
00:44:08.639 --> 00:44:09.880
He's stuck to this board.

596
00:44:10.440 --> 00:44:14.360
So they have to remove the board, cut parts of

597
00:44:14.400 --> 00:44:17.800
the board off so they can take him into hospital.

598
00:44:18.599 --> 00:44:25.000
And they have to cut the boot off. And they've

599
00:44:25.039 --> 00:44:30.840
given him medication. Nothing's helping. He's all you can imagine,

600
00:44:30.880 --> 00:44:34.760
it's like so much, so much pain, and none, none

601
00:44:34.840 --> 00:44:38.320
of the medication is taking the edge off of it. Screaming,

602
00:44:38.519 --> 00:44:43.920
screaming the place down. I mean, there's even there are

603
00:44:43.920 --> 00:44:47.199
other parts of the hospital where women giving birth.

604
00:44:47.039 --> 00:44:47.559
We showering.

605
00:44:47.679 --> 00:44:52.360
Shut up, shut this our moment. We want to scream,

606
00:44:52.400 --> 00:44:55.280
not you what you're screaming for, which is a little

607
00:44:55.320 --> 00:44:57.440
bit rude. I mean, I think there's enough room for

608
00:44:57.480 --> 00:45:04.320
everyone to scream. And so they had to remove the

609
00:45:04.480 --> 00:45:08.039
shoe because of the way now was in it. They

610
00:45:08.119 --> 00:45:11.760
had to remove the boot. I cut the boot off

611
00:45:13.679 --> 00:45:16.599
and then hard. So it's like really quite difficult to

612
00:45:16.599 --> 00:45:18.679
do it. But if they've got the fire service to

613
00:45:18.719 --> 00:45:23.760
help do that or whatever. When they managed to get

614
00:45:24.119 --> 00:45:26.599
the shoe off and say, the foot off. When they

615
00:45:26.599 --> 00:45:28.880
managed to get the shoe off the foot, it turned

616
00:45:28.880 --> 00:45:32.199
out the nowl has just gone between the toes, no

617
00:45:32.280 --> 00:45:37.480
injury at all. Nothing had gone between the big toe

618
00:45:38.119 --> 00:45:41.559
and the first toe and kind of bent so it

619
00:45:41.840 --> 00:45:48.440
looked like it had gone through the foot instantly, no

620
00:45:48.519 --> 00:45:54.199
pain gone sh because there was no injury. It was

621
00:45:54.239 --> 00:45:59.480
a danger signal was sent to his brain and he

622
00:45:59.559 --> 00:46:03.199
looked at it it and he backed the signal up, said, Yep,

623
00:46:03.199 --> 00:46:05.960
it's definitely a danger signal because I can see it.

624
00:46:09.239 --> 00:46:13.119
But as soon as the foot is taking the shoes

625
00:46:13.159 --> 00:46:16.360
taken off other the boot and he's saw that there's

626
00:46:16.440 --> 00:46:30.000
no injury, not even a scratch gone completely gone. So

627
00:46:30.199 --> 00:46:33.880
it shows that I think in a way the pain

628
00:46:34.000 --> 00:46:38.719
reprocessing therapy which I could, I might go in a

629
00:46:38.760 --> 00:46:41.960
little bit more into this, just have a look, tell

630
00:46:42.280 --> 00:46:58.039
me more about one with some exercises can do.

631
00:46:58.239 --> 00:47:00.599
So I'm going to just tell me more.

632
00:47:00.519 --> 00:47:03.000
About one with some EXCERSI as my listeners can do,

633
00:47:03.880 --> 00:47:05.599
because I do know about this a little bit, but

634
00:47:05.599 --> 00:47:10.280
I'm not I know expet on anything. So Pain reprocessing

635
00:47:10.639 --> 00:47:18.400
therapy RPT is an innoative, innovative, evidence based approach that

636
00:47:18.480 --> 00:47:23.000
helps individuals retrain their brains to interpret pain signals as

637
00:47:23.039 --> 00:47:28.199
non threatening, thereby reducing or eliminating chronic pain. Central to

638
00:47:28.320 --> 00:47:33.320
PRT is the concept that chronic pain often results from

639
00:47:33.559 --> 00:47:39.320
the brain misinterpreting safe signals from the body as dangerous.

640
00:47:40.119 --> 00:47:43.559
So by altering these perceptions, PRT aims to break the

641
00:47:43.599 --> 00:47:48.519
cycle of chronic pain. A key technique of MPRT is

642
00:47:48.599 --> 00:47:53.000
semitic tracking. So I have done a recording on semitic tracking.

643
00:47:54.440 --> 00:47:57.440
I've done a lot of these recordings over the years.

644
00:47:58.079 --> 00:48:03.519
I say, I look, where is it semitic, somatic somitic? Yes,

645
00:48:04.639 --> 00:48:10.079
it is stress and pain relief number thirty eight thirty

646
00:48:10.119 --> 00:48:18.400
eight minutes and twenty eight seconds long Semitic tracking exercise.

647
00:48:19.559 --> 00:48:21.440
Ah, when did I do that?

648
00:48:21.480 --> 00:48:21.679
Then?

649
00:48:22.119 --> 00:48:24.719
Anyone? Anyone know?

650
00:48:25.119 --> 00:48:30.519
I don't know. I want to find out though, When

651
00:48:30.599 --> 00:48:35.719
did I do the track in Semitic Tracking exercise Semitic

652
00:48:35.840 --> 00:48:38.039
Tracking Exercise subth look.

653
00:48:39.679 --> 00:48:41.440
And properties.

654
00:48:43.280 --> 00:48:48.239
Nineteenth of August twenty twenty two. According to No, I've

655
00:48:48.239 --> 00:48:51.320
actually got the exact date because I've got the date

656
00:48:51.360 --> 00:48:55.119
next to it, twenty fourth of September twenty twenty one,

657
00:48:57.320 --> 00:49:00.559
twenty one. So that's that four years ago. Nearly BlimE me.

658
00:49:01.639 --> 00:49:04.480
So yeah, so I did that. I couldn't tell you

659
00:49:04.480 --> 00:49:08.039
what's on it with about semitic tracking, but it's an exercise.

660
00:49:11.800 --> 00:49:15.239
It's basically just tracking how you feel, noticing how you feel,

661
00:49:15.920 --> 00:49:23.159
and like a lot of things like the acceptance therapy,

662
00:49:23.719 --> 00:49:28.960
like actually accepting how you feel. A lot in our

663
00:49:28.960 --> 00:49:34.079
meditation can be like that as well, mindfulness accepting how

664
00:49:34.079 --> 00:49:38.480
you feel, but not trying to push it away, not

665
00:49:38.519 --> 00:49:42.920
trying to hold onto it, just letting it be, letting

666
00:49:42.960 --> 00:49:48.320
it flow. And there's a lot to be said for

667
00:49:48.719 --> 00:49:52.960
you know, lots of different ways. I mean, Semitic tracking

668
00:49:54.480 --> 00:49:56.800
could be called lots of different things, but in this

669
00:49:56.880 --> 00:50:00.719
case it's called this one's called guided semitic tracking exercise.

670
00:50:01.760 --> 00:50:09.800
So get yourself comfortable, focus on the sensation. So the

671
00:50:09.840 --> 00:50:14.000
place where you were, I mean to be fair, after

672
00:50:14.079 --> 00:50:17.760
listening to me boggling on about blah blah blah blah

673
00:50:17.840 --> 00:50:25.679
blah for the last seventeen hours, maybe you've just let

674
00:50:25.800 --> 00:50:28.920
go a little bit and and you might have even

675
00:50:28.920 --> 00:50:33.679
fallen asleep. That is possible. I don't understand it because

676
00:50:33.679 --> 00:50:38.840
I think I'm particularly very exciting and invigorating speaker, but

677
00:50:40.119 --> 00:50:44.639
not everybody seems to agree. So then what you do

678
00:50:44.760 --> 00:50:47.760
is you describe what the sensations are like. Is it sharp,

679
00:50:47.920 --> 00:50:51.639
doll robin? Is it constant or does it fluctuate? Does

680
00:50:51.679 --> 00:50:55.639
it have a shape, size, or color? And then what

681
00:50:55.679 --> 00:51:02.440
you do is you remind yourself that's according to PRT,

682
00:51:03.280 --> 00:51:08.599
which is what was it called again PRT PRT Pain

683
00:51:08.719 --> 00:51:17.280
reprocessing therapy. It's according to PRT, this physical sensation is

684
00:51:17.320 --> 00:51:23.559
a result of the brain's misinterpretation, and you can internally

685
00:51:23.599 --> 00:51:29.800
affirm that the sensation is not harmful. Look, it's chronic pain,

686
00:51:30.880 --> 00:51:33.960
it's not necessary, you don't need it. Acute pain is

687
00:51:33.960 --> 00:51:39.679
a different thing, but me having the arthrights in my

688
00:51:39.719 --> 00:51:44.639
lower back, it's not necessary to have it be bad

689
00:51:44.760 --> 00:51:45.480
or anything, just.

690
00:51:46.679 --> 00:51:51.960
Get a few twinges. But I don't, you know, in

691
00:51:52.000 --> 00:51:55.039
the past, it's been pretty awful. A few years ago,

692
00:51:55.159 --> 00:51:57.559
it's really really pretty awful.

693
00:51:57.599 --> 00:52:01.360
But now as I gave it a bit of my attention,

694
00:52:02.639 --> 00:52:05.000
maybe gave it less of my attention in some ways

695
00:52:05.039 --> 00:52:11.880
as well, and realizing the sensation is not harmful. I

696
00:52:11.880 --> 00:52:14.480
think it also helped to have the diagnosis as well.

697
00:52:14.880 --> 00:52:20.840
Knowing that it's just the arthritis. You know, I'm not

698
00:52:21.079 --> 00:52:23.559
the only person in their fifties with.

699
00:52:23.559 --> 00:52:25.559
A bit of arthritis. There's quite a few of us.

700
00:52:28.880 --> 00:52:34.239
Also remembering that your body is safe, it's just a

701
00:52:34.360 --> 00:52:42.280
misfire and the signals. You don't need to be reminded

702
00:52:42.320 --> 00:52:47.119
of something every two minutes, you know, I don't need

703
00:52:47.119 --> 00:52:49.320
to be reminded that I've got arthritis and I low back.

704
00:52:50.719 --> 00:52:52.800
Why do I need to be reminded? I know it's there.

705
00:52:55.079 --> 00:52:58.360
I don't need, you know. It reminds me a little bit.

706
00:52:58.400 --> 00:53:02.760
When I was on the way to Bulgaria. Yeah, my

707
00:53:03.320 --> 00:53:09.159
one of my traveling companions thought it was hilarious to

708
00:53:09.199 --> 00:53:12.039
wake me up every time I fell asleep on the

709
00:53:12.079 --> 00:53:14.320
plane to wake me up and tell me that we weren't.

710
00:53:14.079 --> 00:53:19.639
There yet, so I got my own back. When we

711
00:53:19.679 --> 00:53:20.119
got to the.

712
00:53:22.760 --> 00:53:24.599
Well, it was this skiing holiday, so I was to

713
00:53:24.599 --> 00:53:28.320
push him down the mountain and he got eaten by beers,

714
00:53:27.760 --> 00:53:32.880
so I think it was fair. He didn't BlimE me,

715
00:53:34.920 --> 00:53:39.320
just scratched a bit. He managed to to get help

716
00:53:39.880 --> 00:53:44.960
introduce positive imagery, visualize the pain sensation as something benign

717
00:53:46.000 --> 00:53:51.119
or even pleasant. For instance, imagine it as a warm,

718
00:53:51.480 --> 00:53:59.280
glowing light or a gentle wave. That this can help

719
00:53:59.320 --> 00:54:05.119
reduce the threat perception associated with that physical sensation, because

720
00:54:05.119 --> 00:54:10.320
it's very difficult to be I'd say almost impossible to

721
00:54:10.400 --> 00:54:12.719
be positive and negative at the same time.

722
00:54:14.039 --> 00:54:16.920
About the same thing either.

723
00:54:17.360 --> 00:54:20.679
And that's where I suppose black and white thinking it's

724
00:54:20.760 --> 00:54:23.719
kind of useful. I don't know why my voice went

725
00:54:23.800 --> 00:54:26.800
up so high when I said that it's quine of useful.

726
00:54:26.840 --> 00:54:27.199
It is.

727
00:54:31.000 --> 00:54:36.440
It's either relaxed or it's not relaxed. It's either safe

728
00:54:36.559 --> 00:54:39.880
or it's not safe. It could be neutral, but then

729
00:54:39.920 --> 00:54:44.960
if it's neutral, it's not a physical issue, like it's

730
00:54:45.000 --> 00:54:49.079
not causing new problems. It's not going to be discomfort

731
00:54:49.079 --> 00:54:53.440
because if it's neutral, you're going to feel okay. If

732
00:54:53.440 --> 00:54:56.159
you feel fine, you're going to feel okay. If you

733
00:54:56.280 --> 00:55:00.239
feel relaxed, you're going to feel okay. Even if you're

734
00:55:00.280 --> 00:55:02.760
wondering to yourself, what am I doing listen to this

735
00:55:02.880 --> 00:55:08.159
weird man from England? You're going to be okay, you know,

736
00:55:08.199 --> 00:55:11.119
at the end of this record, and you might think, like, okay,

737
00:55:11.480 --> 00:55:17.480
it's fair enough to physical sensation has reduced. I don't

738
00:55:17.519 --> 00:55:22.920
know why that is. It's nice. It's nice that it's reduced,

739
00:55:23.760 --> 00:55:25.880
a little bit unsure why that is. It doesn't make

740
00:55:25.920 --> 00:55:34.360
sense considering what I've just listened to. I'm never going

741
00:55:34.400 --> 00:55:36.719
to get that time back. I've listened to that man

742
00:55:37.280 --> 00:55:40.800
for seventy three hours now. I don't know how long

743
00:55:40.840 --> 00:55:49.480
the recording's gone on for. And some may argue, some

744
00:55:49.679 --> 00:55:54.880
may say that I don't always make sense.

745
00:55:57.719 --> 00:55:58.519
I would.

746
00:56:00.880 --> 00:56:05.719
Half disagree half disagree with you on that, but I

747
00:56:05.719 --> 00:56:15.320
don't know. It's it's about changing your perception, changing how

748
00:56:15.360 --> 00:56:18.320
you feel, and there's lots of different ways to change

749
00:56:18.360 --> 00:56:21.920
how you feel. You can change how you feel just

750
00:56:21.920 --> 00:56:26.679
by moving your body, just by looking at something different,

751
00:56:27.800 --> 00:56:31.480
by remembering a joke, by thinking of someone that you

752
00:56:31.599 --> 00:56:39.519
care about. There's so many different things. Changing your physiology

753
00:56:40.559 --> 00:56:47.800
is easy. It's instant, and you can change how you

754
00:56:47.880 --> 00:56:53.000
think about something. And sometimes the idea of you know,

755
00:56:53.079 --> 00:56:59.880
like I said, the culty, the faulty caralarm, the misinterpret

756
00:57:00.079 --> 00:57:12.159
in signals. Even if it doesn't resonate straight away, it

757
00:57:12.239 --> 00:57:16.440
might be one of those slow burners. You start to

758
00:57:16.440 --> 00:57:22.920
think about it a bit more and you realize, ah

759
00:57:23.599 --> 00:57:33.239
m hm, I mean there's a there's a this is weird,

760
00:57:33.639 --> 00:57:39.159
there's actually a thing in So I do study pain science,

761
00:57:39.280 --> 00:57:43.559
like chronic pain science, in the sense of listening to lectures,

762
00:57:43.599 --> 00:57:47.880
reading books. I'm not a qualified and I'm not an

763
00:57:47.880 --> 00:57:54.199
expert on anything apart from growing toenails a bit too long.

764
00:57:54.800 --> 00:57:59.000
I'm pretty good at that. I need to cut them.

765
00:57:59.599 --> 00:58:01.800
I even need to cut my show, and that show

766
00:58:01.880 --> 00:58:05.719
nows if you need to cut my toenails or get

767
00:58:05.800 --> 00:58:09.480
larger shoes. One of them on the other be walking

768
00:58:09.519 --> 00:58:16.679
around in clown shoes soon. So I was thinking, as

769
00:58:16.679 --> 00:58:18.679
I try and remember what I was talking about before,

770
00:58:18.679 --> 00:58:22.400
I decided to talk about toenails for some reason.

771
00:58:25.360 --> 00:58:29.760
Yeah, So people that.

772
00:58:31.960 --> 00:58:39.079
Sometimes get a back X ray and find out that

773
00:58:39.239 --> 00:58:45.639
there there's back issues. Quite often ended up with more

774
00:58:45.920 --> 00:58:53.719
physical pain than they had before. And sometimes I had

775
00:58:53.719 --> 00:58:57.119
no physical pain before. Maybe the back ray was due

776
00:58:57.199 --> 00:59:01.039
to slouch in or do to do something else, some

777
00:59:01.119 --> 00:59:08.599
other reason. Maybe they were just getting their lower back

778
00:59:08.599 --> 00:59:11.000
looked at, and then it's noticed, well, your upper back

779
00:59:11.119 --> 00:59:12.360
is whatever.

780
00:59:12.679 --> 00:59:12.920
You know.

781
00:59:16.159 --> 00:59:18.960
And there was studies done years ago where they did

782
00:59:19.159 --> 00:59:19.960
thousands of.

783
00:59:19.920 --> 00:59:20.599
Back X rays.

784
00:59:20.599 --> 00:59:23.880
It looked at back X rays on people and they

785
00:59:23.920 --> 00:59:32.039
realized that everybody has wearing telling their back. It's natural,

786
00:59:33.079 --> 00:59:36.920
even age twenty. So I like thirty three percent of

787
00:59:36.960 --> 00:59:39.880
the population of in the eighteen their twenties will have

788
00:59:40.679 --> 00:59:48.960
back back injuries or back wearage, let's say. But be fine,

789
00:59:48.760 --> 00:59:52.920
be absolutely fine, and it increases as you get older,

790
00:59:53.320 --> 00:59:56.559
but it's still personal. Still be absolutely fine. By the way,

791
00:59:56.599 --> 00:59:59.920
that statistic might not be right. It might be five percent,

792
01:00:00.079 --> 01:00:07.480
but I'm just saying as an example, but they're absolutely fine.

793
01:00:08.320 --> 01:00:09.960
And they did a study where they did, like they

794
01:00:10.119 --> 01:00:12.840
basically looked at all these different X rays of people's backs,

795
01:00:15.199 --> 01:00:17.159
and they looked at what the wear and tear was

796
01:00:17.199 --> 01:00:20.039
and what the you know, the state of their back is,

797
01:00:20.320 --> 01:00:25.360
you know, with the spine and stuff. And there was

798
01:00:25.400 --> 01:00:30.880
more people with spinal injury that had no pain than

799
01:00:30.960 --> 01:00:36.519
had pain. And there was a lot of people that

800
01:00:36.679 --> 01:00:40.599
had no no physical injury in their back at all,

801
01:00:42.519 --> 01:00:46.719
that had problems with their back, but there was no

802
01:00:46.760 --> 01:00:54.360
physical injury, no physical problems at all. So it's one

803
01:00:54.360 --> 01:00:55.559
of those things, isn't it.

804
01:00:55.559 --> 01:00:55.880
It's like.

805
01:00:58.039 --> 01:01:01.159
It's not saying all it's all in your brea. I mean,

806
01:01:01.199 --> 01:01:03.760
technically it is. It's not all in your mind, but

807
01:01:03.800 --> 01:01:06.800
it is all in your brain because that's where all

808
01:01:06.840 --> 01:01:11.400
the feelings, all the sensations come from. You know, ironically,

809
01:01:11.559 --> 01:01:16.320
there are no sensations in the brain itself.

810
01:01:18.320 --> 01:01:20.440
Did you know that?

811
01:01:20.440 --> 01:01:22.639
That blows my mind Every time I think about it, It

812
01:01:22.679 --> 01:01:25.199
just blows my mind. It's one of those things that

813
01:01:25.320 --> 01:01:28.800
just doesn't make sense. So the brain is responsible for

814
01:01:29.880 --> 01:01:36.039
physical sensations, pleasure, when you feel, touch, everything, any kind

815
01:01:36.039 --> 01:01:46.159
of physical sensation is produced by the brain. That surgeons,

816
01:01:46.519 --> 01:01:51.079
neurosurgeons can open brain. Surgeons can you know, open up

817
01:01:51.079 --> 01:01:55.079
their head look inside and they can play around the

818
01:01:55.119 --> 01:02:00.599
brain while the person's awake, and they have no they

819
01:02:00.599 --> 01:02:08.199
can't feel it. There's no physical sensors inside the brain.

820
01:02:11.440 --> 01:02:14.800
They have a local anesthetic for the for the top

821
01:02:14.840 --> 01:02:18.480
of the head before they unscrew it. I don't know

822
01:02:18.519 --> 01:02:21.280
if there's some kind of safety safety valve or whatever,

823
01:02:21.360 --> 01:02:26.639
I don't know, But there's no physical sensations inside the brain.

824
01:02:28.159 --> 01:02:28.360
Yet.

825
01:02:28.440 --> 01:02:32.639
The brain is responsible for physical feelings, but it's responsible

826
01:02:32.639 --> 01:02:36.480
for everything, isn't it. Everything we feel, everything we do,

827
01:02:37.119 --> 01:02:41.079
every automatic function in the body is all controlled by

828
01:02:41.079 --> 01:02:48.840
the brain. Amazing stuff, really absolutely amazing. So the next

829
01:02:48.880 --> 01:02:53.719
thing you do is I mean, you say, this sensation

830
01:02:53.800 --> 01:02:58.079
it's not harmful. I mean, you can ask yourself to

831
01:02:58.119 --> 01:03:01.440
start with, say it is it harmful? Just ask yourself

832
01:03:01.480 --> 01:03:05.360
the question. So I say, is the lower back stuff

833
01:03:05.360 --> 01:03:11.440
in my lower back? Is it harmful? Is what's going

834
01:03:11.480 --> 01:03:12.599
on my lower back harmful?

835
01:03:12.800 --> 01:03:13.079
It's not.

836
01:03:15.199 --> 01:03:19.599
So I don't need to be reminded. I mean, I

837
01:03:19.679 --> 01:03:21.400
know it sounds weird, but there's no one breaking into

838
01:03:21.480 --> 01:03:21.840
my back.

839
01:03:22.840 --> 01:03:23.199
There's not.

840
01:03:23.280 --> 01:03:25.559
You know, it's not like like if it was a

841
01:03:25.599 --> 01:03:29.440
car or a flat downstairs. There's no one breaking in.

842
01:03:31.039 --> 01:03:36.280
The alarm's gone off because a caterpillar and blue on it,

843
01:03:36.440 --> 01:03:39.760
blue on the building or whatever. You know, It's just

844
01:03:39.840 --> 01:03:46.760
that's it. I was going to say, caterpillar clapped his hands,

845
01:03:47.679 --> 01:03:52.840
but can cap They've got a lot of hands, isn't

846
01:03:52.880 --> 01:03:56.440
they capillars, So that potentially could just set off.

847
01:03:56.280 --> 01:04:02.199
A car alarm or an alarm in the building. Maybe

848
01:04:02.760 --> 01:04:06.840
it reminds me when I was a security guard nineteen

849
01:04:06.960 --> 01:04:07.639
ninety seven.

850
01:04:07.719 --> 01:04:08.239
This was.

851
01:04:09.639 --> 01:04:12.480
And this is long before I had any kind of

852
01:04:12.519 --> 01:04:17.360
anxiety issues, and I didn't know what it was back then,

853
01:04:17.400 --> 01:04:20.719
but yeah, it's a long time before that really. And

854
01:04:21.519 --> 01:04:26.119
I was there all night. I'm talking about danger signals, right, Okay,

855
01:04:26.840 --> 01:04:28.679
I was there all night on my own. And it

856
01:04:28.760 --> 01:04:32.000
was a printing firm, but not they didn't do the printing,

857
01:04:32.079 --> 01:04:36.320
but they it was where all edited the magazines. And

858
01:04:36.800 --> 01:04:40.719
it was basically a publishers so they did the printing.

859
01:04:41.039 --> 01:04:45.519
The company was something printers, but you know, it's where

860
01:04:45.559 --> 01:04:46.119
they edited.

861
01:04:46.239 --> 01:04:46.800
They did.

862
01:04:48.360 --> 01:04:53.920
Was it Kerrang and some other like magazines and stuff.

863
01:04:55.039 --> 01:04:56.239
So it was probably.

864
01:04:57.880 --> 01:05:01.119
Three maybe four stories in that building. There was a

865
01:05:01.159 --> 01:05:05.199
basement as well, maybe three stories in a basement. So

866
01:05:05.280 --> 01:05:08.079
I was tell on my own. I'd start working about

867
01:05:09.639 --> 01:05:15.239
three point thirty till or three till about seven or

868
01:05:15.320 --> 01:05:17.800
four till about seven the next day, so four in

869
01:05:17.800 --> 01:05:19.639
the afternoon until seven the next morning.

870
01:05:20.880 --> 01:05:25.480
Or eight the next morning. Whatever. It's quite long hours.

871
01:05:27.360 --> 01:05:30.360
Everyone would generally be gone by about eight or nine

872
01:05:30.599 --> 01:05:32.599
in the evening. I mean, most of the stuff would

873
01:05:32.599 --> 01:05:35.760
be gone by six, but some of the I don't know.

874
01:05:35.800 --> 01:05:39.079
I guess they had freelances and you know, they'd got

875
01:05:39.119 --> 01:05:41.880
deadlines to hit, so they'd be around till maybe eight

876
01:05:42.000 --> 01:05:48.840
or nine. But by ten gone, everyone's gone and no

877
01:05:48.880 --> 01:05:52.119
one came back to about six. That's when the cleaners

878
01:05:52.159 --> 01:05:56.320
came to do their job. Now they accused me of

879
01:05:56.320 --> 01:05:57.719
blocking on it.

880
01:05:58.159 --> 01:05:59.960
This is true. It's not really relevant to the store

881
01:06:00.000 --> 01:06:02.760
wor I'm still annoyed about it. They accused me of

882
01:06:02.760 --> 01:06:07.840
blocking one of the toilets. Seriously, it was not me.

883
01:06:09.199 --> 01:06:13.800
It wasn't me. It wasn't I mean I actually got

884
01:06:13.840 --> 01:06:23.519
sacked for that. It wasn't me. So they they must

885
01:06:23.599 --> 01:06:27.679
have gone in because it flooded. See, that's what happened.

886
01:06:28.400 --> 01:06:29.760
So they.

887
01:06:31.320 --> 01:06:34.559
Sometimes the staff they didn't always get around to do

888
01:06:34.599 --> 01:06:37.920
in the bathroom that the toilet downstairs. They'd start at

889
01:06:37.920 --> 01:06:40.760
the top of the building, so in the meantime staff

890
01:06:40.800 --> 01:06:43.840
would be coming in. They'd be working from six to

891
01:06:43.960 --> 01:06:48.000
eight doing the cleaning, so they probably came down about

892
01:06:48.039 --> 01:06:53.920
half seven, maybe eight whatever to do the toilet downstairs.

893
01:06:55.800 --> 01:07:03.800
Now it was flooded. But other people, members of staff,

894
01:07:03.800 --> 01:07:06.800
were coming up from downstairs using a toilet. I didn't

895
01:07:06.800 --> 01:07:09.960
taken notice of them. I was busy because the front

896
01:07:10.000 --> 01:07:12.000
door was open, so I had to keep a nigh

897
01:07:12.000 --> 01:07:15.800
on the door, and I didn't leave the desk From

898
01:07:15.920 --> 01:07:20.280
six onwards, I went to sleep through the night, of

899
01:07:20.320 --> 01:07:26.679
course if I could. And so someone must have done

900
01:07:26.719 --> 01:07:30.760
and chucked a big, huge log down the toilet, and

901
01:07:30.840 --> 01:07:33.639
I got the blame or that maybe they stuck my name,

902
01:07:34.000 --> 01:07:35.880
put a label with my name on it or something

903
01:07:37.480 --> 01:07:40.880
were on the wall. Jason was here, he did this.

904
01:07:42.760 --> 01:07:49.159
The security guard did this, I don't know, put my

905
01:07:49.199 --> 01:07:55.239
phone number, call me no weird. So I was there

906
01:07:55.280 --> 01:07:58.719
one night on my own, as I always was for really,

907
01:08:01.239 --> 01:08:06.159
the whole place was completely alarmed up. I used to

908
01:08:06.159 --> 01:08:08.559
turn the alarm off when I went upstairs, so if

909
01:08:08.599 --> 01:08:11.519
I did a patrol of one of the floors, I

910
01:08:11.519 --> 01:08:14.320
would turn the alarm off for the floor. I'd new

911
01:08:14.320 --> 01:08:17.439
the code, so i'd do that, and then I just

912
01:08:17.560 --> 01:08:20.199
checked the windows and checked the fire escape and all

913
01:08:20.239 --> 01:08:24.880
that stuff. With the one night the alarm went off,

914
01:08:27.880 --> 01:08:36.479
I had cameras downstairs that showed me upstairs, like it

915
01:08:36.560 --> 01:08:38.760
showed me the floor so I could see the cameras

916
01:08:38.840 --> 01:08:43.039
on the screen and it was quite a high tech really,

917
01:08:43.960 --> 01:08:45.600
but this was in the city, so I guess they

918
01:08:45.600 --> 01:08:56.479
were quite advanced and freaked me out, really did. And

919
01:08:58.640 --> 01:09:01.560
all I had was my little vibe machine thing that

920
01:09:01.600 --> 01:09:04.760
I used to do because I used to my back

921
01:09:04.800 --> 01:09:08.680
of my neck used to really need to be relaxed,

922
01:09:08.720 --> 01:09:11.880
so I used to just message my back and Nikels

923
01:09:11.960 --> 01:09:14.359
vibrator machine therapeutic one.

924
01:09:15.399 --> 01:09:16.479
That's all I had.

925
01:09:16.840 --> 01:09:21.359
To to defend myself, like, well, it's not a truncheon,

926
01:09:21.399 --> 01:09:26.199
but it's you know, and it's so weird because that

927
01:09:26.359 --> 01:09:26.960
was my job.

928
01:09:27.640 --> 01:09:29.239
But I didn't know what to do. I had no

929
01:09:29.279 --> 01:09:35.600
preparation for that eventuality. So I'm creeping around.

930
01:09:35.640 --> 01:09:38.359
I'm turning the alarm off, and I'm thinking, well, if

931
01:09:38.359 --> 01:09:40.479
I turn the alarm off, they're going to know I'm here.

932
01:09:40.960 --> 01:09:41.680
Whoever it is.

933
01:09:43.000 --> 01:09:47.520
I'm listening, can't hear nothing, so I'm kind of creeping around.

934
01:09:47.960 --> 01:09:50.479
I can't see nothing. Come back downstairs. The alarm goes

935
01:09:50.520 --> 01:09:51.000
off again.

936
01:09:52.239 --> 01:09:56.920
I'm looking. Alarm goes off, like what's going on. I'm

937
01:09:56.920 --> 01:09:59.640
looking at the cam thinking I'm going to stare at

938
01:09:59.640 --> 01:10:05.039
his cam. I will see anything. I've got to see

939
01:10:05.039 --> 01:10:07.000
it because there's someone up there, I'm going to see it.

940
01:10:07.119 --> 01:10:10.199
Because I was looking everyone looking in the toilets.

941
01:10:11.560 --> 01:10:13.079
Well, actually I had a little look on the floor.

942
01:10:13.119 --> 01:10:15.359
Then I ran off, but you know, I was techniquely

943
01:10:15.399 --> 01:10:19.560
supposed to look around. It turned out it was a

944
01:10:19.560 --> 01:10:25.439
false alarm. Basically, the air conditioner was coming on, and

945
01:10:25.520 --> 01:10:28.319
they had a celebration of birthday party and there was

946
01:10:28.359 --> 01:10:31.279
balloons in there, so the air condition was coming on.

947
01:10:31.640 --> 01:10:34.319
The balloon was moving around. It was like a big

948
01:10:34.359 --> 01:10:37.760
blow up human. I think it was a stag night

949
01:10:37.840 --> 01:10:40.800
or something. It's like a stag party that they'd gone to,

950
01:10:40.920 --> 01:10:45.960
so it's a blow up human. So it was quite nice,

951
01:10:46.319 --> 01:10:53.159
and it was moving around like waving to me. I

952
01:10:53.239 --> 01:10:54.920
thought was actually a person, to be fair, because it's

953
01:10:54.920 --> 01:10:57.359
all dressed up. So when I got up there, I

954
01:10:57.359 --> 01:11:01.319
took all the clothes offs. I thought, no, I'm not

955
01:11:01.359 --> 01:11:04.119
going to be my head sounds wrong. I'm not going

956
01:11:04.159 --> 01:11:06.119
to be fooled by that. Because it was dressed I

957
01:11:06.119 --> 01:11:08.399
thought it was actually a person up there, had a

958
01:11:08.439 --> 01:11:11.319
hat on and a basque.

959
01:11:11.680 --> 01:11:13.680
It was very strong. No, I left the basket one actually,

960
01:11:14.159 --> 01:11:16.239
but it was dressed up like a winner of like

961
01:11:16.279 --> 01:11:17.960
a wedding dress. It's up very.

962
01:11:17.800 --> 01:11:23.760
Strange, and I just thought, okay, no, the thing is

963
01:11:23.800 --> 01:11:25.640
I think it was stuck to the ceiling or it

964
01:11:25.680 --> 01:11:28.199
was like underneath a desk, and then it kind of

965
01:11:28.319 --> 01:11:30.920
made itself free somehow.

966
01:11:31.000 --> 01:11:33.560
And the it escaped.

967
01:11:35.680 --> 01:11:39.359
And the air conditioning that blew it across the room,

968
01:11:39.720 --> 01:11:42.000
and suddenly I was seeing this thing waving at me

969
01:11:42.800 --> 01:11:51.680
and smiling. I had to call up my security the

970
01:11:52.359 --> 01:11:56.359
office and tell him it was a false alarm, and

971
01:11:56.399 --> 01:11:57.880
they said, well, call the police as well. We'll tell

972
01:11:57.920 --> 01:12:02.239
them as well. I said, okay, well, I was scared,

973
01:12:02.560 --> 01:12:05.079
but that was a false alarm. As soon as I

974
01:12:05.159 --> 01:12:09.319
realized it was just a lovely, friendly.

975
01:12:10.560 --> 01:12:10.840
Doll.

976
01:12:13.119 --> 01:12:16.199
And as soon as I took the clothes off, just

977
01:12:16.199 --> 01:12:19.199
because so it no longer looked like a human on

978
01:12:19.239 --> 01:12:23.680
a camera, I felt better just take it downstairs on me,

979
01:12:23.720 --> 01:12:25.159
and I put it in the toilet and that and

980
01:12:25.840 --> 01:12:34.520
just oh, maybe that's what blocked the toilet. Anyway, I

981
01:12:34.520 --> 01:12:37.520
was relaxed again, like instantly, it's weird, isn't it.

982
01:12:41.760 --> 01:12:44.079
So you can introduce positive.

983
01:12:43.600 --> 01:12:48.920
Imagery once you realize that it's just you your brain.

984
01:12:49.039 --> 01:12:53.560
Your brain's just firing signals that aren't necessarily necessary, aren't

985
01:12:53.600 --> 01:12:59.640
necessarily necessary. That works, so you can visualize those physical

986
01:12:59.680 --> 01:13:06.560
sensations as something almost.

987
01:13:08.840 --> 01:13:21.119
Yeah like that, you know, just yeah yeah, or even pleasant. Ah,

988
01:13:21.479 --> 01:13:25.760
it could be in that's the pleasant sound, for instance,

989
01:13:26.079 --> 01:13:31.880
imagining being Some people like to imagine warm things or

990
01:13:32.000 --> 01:13:36.520
cold things, a glowing light, gentle wave, or maybe snow

991
01:13:36.680 --> 01:13:42.439
falling on you. And it helps.

992
01:13:44.079 --> 01:13:51.239
In reducing the false threat perception in your brain that

993
01:13:51.359 --> 01:13:55.600
was associated with that physical sensation. It just reduces it.

994
01:13:59.079 --> 01:14:05.319
Another thing it says here is engage with your curiosity.

995
01:14:07.279 --> 01:14:09.960
But isn't that something we would do anyway at the start?

996
01:14:10.520 --> 01:14:13.399
You know, if you have a feeling that maybe you've

997
01:14:13.399 --> 01:14:15.359
not had before, or maybe you've not had it for

998
01:14:15.359 --> 01:14:19.279
a while, it's like curious.

999
01:14:18.880 --> 01:14:20.279
Like, oh, wonder what that is?

1000
01:14:21.680 --> 01:14:30.239
Oh, that's an unusual feeling. I mean, I had to

1001
01:14:32.880 --> 01:14:34.600
I had a burger the other day, which I haven't

1002
01:14:34.640 --> 01:14:37.199
had for a while, and the next day I've got

1003
01:14:37.239 --> 01:14:45.199
this feeling in my tummy and it just didn't feel

1004
01:14:45.239 --> 01:14:48.840
familiar to me. It's a real weird sort of feeling.

1005
01:14:50.079 --> 01:14:54.840
And I realized that I needed a burgerpoo it's like

1006
01:14:55.640 --> 01:14:58.399
a real meaty like that, the meat, because I don't

1007
01:14:58.399 --> 01:15:03.680
eat much meat hardly ever, And I'm like, wow, And

1008
01:15:05.680 --> 01:15:08.039
I actually did block the toilet, but it's not really

1009
01:15:08.079 --> 01:15:10.640
about that. I mean, it's the first time. It's not

1010
01:15:10.680 --> 01:15:13.279
the first time I've done that, But I didn't block

1011
01:15:13.319 --> 01:15:14.680
the toilet at that job.

1012
01:15:16.079 --> 01:15:19.119
I didn't do a jobby at that job.

1013
01:15:21.279 --> 01:15:24.159
So you can think of it curious in a sense

1014
01:15:24.199 --> 01:15:30.600
of an interesting experience your body is presenting and not

1015
01:15:30.800 --> 01:15:33.600
something to have any kind of negativity about.

1016
01:15:34.279 --> 01:15:35.159
It's just a feeling.

1017
01:15:36.880 --> 01:15:41.479
And when you know that that feeling, you don't need

1018
01:15:41.520 --> 01:15:47.920
to have any kind of specific sensations in connection with

1019
01:15:47.960 --> 01:15:56.439
that part of your body, not really, And it's something

1020
01:15:56.479 --> 01:15:59.199
you can do. You can do this in a kind

1021
01:15:59.199 --> 01:16:02.800
of a meditation norway. I mean, there is that recording

1022
01:16:02.880 --> 01:16:08.399
if you search for it, it's number thirty eight Semitic

1023
01:16:08.479 --> 01:16:12.600
track and exercise Stress and Pain Relief Jason Bland.

1024
01:16:13.800 --> 01:16:14.199
Is it on?

1025
01:16:14.399 --> 01:16:17.720
I wonder if it's on YouTube? It might be you

1026
01:16:17.760 --> 01:16:21.720
never know, Semitic. Yes it is. It's also on my

1027
01:16:21.760 --> 01:16:25.439
YouTube channel as well. So thirty eight minutes thirty seconds long.

1028
01:16:26.119 --> 01:16:30.399
And there's no waffling on like I do here. It's

1029
01:16:30.439 --> 01:16:35.000
a very serious, very very serious.

1030
01:16:37.880 --> 01:16:41.119
So yeah, it's.

1031
01:16:42.159 --> 01:16:48.920
I guess, changing how you feel, but allowing that change

1032
01:16:49.039 --> 01:16:54.840
to happen to occur naturally in its own time, without

1033
01:16:54.840 --> 01:16:59.920
trying to force it, without anything, really, just allowing yourself

1034
01:17:01.399 --> 01:17:10.920
to experience because you remember, I mean, it's worth remembering.

1035
01:17:11.279 --> 01:17:14.359
It's true as well, we're always feeling different. The way

1036
01:17:14.399 --> 01:17:18.479
we feel changes all the time. It may not be obvious,

1037
01:17:19.000 --> 01:17:24.319
it may be very gradual and maybe very very minute changes.

1038
01:17:26.399 --> 01:17:31.159
But you know, the way I'm feeling now compared to

1039
01:17:31.199 --> 01:17:33.359
the way i'd feel if I heard.

1040
01:17:33.159 --> 01:17:35.960
Someone shout my name in the garden, I'd feel different.

1041
01:17:38.520 --> 01:17:39.039
I don't know.

1042
01:17:39.079 --> 01:17:42.279
I might feel excited, probably not, but there'd be a

1043
01:17:42.279 --> 01:17:47.319
different feeling. My mind would be distracted from doing this

1044
01:17:48.680 --> 01:17:52.560
for an instant, or maybe it might be a few minutes.

1045
01:17:53.079 --> 01:17:57.079
I'd forget all about this while I was sticking my

1046
01:17:57.119 --> 01:17:59.880
head out the window shouting, what do you want?

1047
01:18:00.159 --> 01:18:05.199
I'm busy, Come down. I want to come down. You

1048
01:18:05.279 --> 01:18:05.800
come up?

1049
01:18:06.359 --> 01:18:07.279
What I want to come up?

1050
01:18:07.399 --> 01:18:08.720
You come down, and you.

1051
01:18:08.680 --> 01:18:12.159
Have that kind of conversation, an interesting kind of conversation

1052
01:18:12.279 --> 01:18:14.800
that I like to have, And.

1053
01:18:16.880 --> 01:18:19.119
It would be I don't want to I don't want

1054
01:18:19.119 --> 01:18:23.239
to come down. I've got chocolate. Okay, I'm coming down.

1055
01:18:25.680 --> 01:18:29.119
So it's worth remembering that the way we feel changes

1056
01:18:29.159 --> 01:18:32.520
all the time. This is quite a good thing, I think.

1057
01:18:34.560 --> 01:18:38.680
So that's the end of this recording. Thank you for listening.

1058
01:18:38.760 --> 01:18:43.640
Remember to be kind to yourself, because you do deserve

1059
01:18:43.720 --> 01:18:50.399
to be happy. Be gentle with yourself. You deserve to

1060
01:18:50.439 --> 01:18:51.079
feel safe.

1061
01:18:52.680 --> 01:18:55.960
Lots of love. Bye.

1062
01:19:02.880 --> 01:19:17.439
Relax in a more deep and meaningful way, maybe in

1063
01:19:17.479 --> 01:19:23.039
a way that can not just allow you to feel

1064
01:19:24.399 --> 01:19:33.640
calmer now and throughout the time we spend together here,

1065
01:19:35.680 --> 01:19:41.359
not just relaxed at the end of the recording when

1066
01:19:41.399 --> 01:19:48.039
it's finished and you can enjoy that sense of comfort

1067
01:19:48.239 --> 01:20:03.119
and peace, but also I think it would be nice

1068
01:20:03.239 --> 01:20:23.039
to have those feelings of relaxation continue for longer after

1069
01:20:23.119 --> 01:20:33.720
the recording has ended, so that you can still benefit

1070
01:20:36.560 --> 01:20:43.800
from listening to my voice, maybe in a few hours time,

1071
01:20:45.760 --> 01:20:59.760
perhaps tomorrow, and then by listening regularly, especially if you find,

1072
01:21:01.079 --> 01:21:04.760
like some people do and myself as well, sometimes I

1073
01:21:04.880 --> 01:21:15.439
find one particular recording that really resonates with me, and

1074
01:21:15.520 --> 01:21:20.720
I just listen to it over and over again every morning,

1075
01:21:20.880 --> 01:21:33.479
every evening. There was this recording from we're going back

1076
01:21:33.479 --> 01:21:38.800
to about nineteen ninety nine. It was it wasn't hypnosis,

1077
01:21:38.840 --> 01:21:44.159
but it was a guided visualizations. It kind of was hypnosis, really,

1078
01:21:46.640 --> 01:21:51.840
and I managed to find it again and it still

1079
01:21:51.920 --> 01:21:57.479
has the same effect on me. And part of it

1080
01:21:57.640 --> 01:22:12.479
was the person's voice relaxed me. She just felt so peaceful,

1081
01:22:14.479 --> 01:22:20.960
and I'd look forward to listening to her in the

1082
01:22:21.079 --> 01:22:31.760
morning and in the evening. And I knew before even

1083
01:22:32.520 --> 01:22:39.760
pressing the play button that as soon as I've done that,

1084
01:22:40.680 --> 01:22:44.119
pressed the play button. This was in the days of

1085
01:22:49.199 --> 01:22:58.359
CD players pressed the play button. In fact, it might

1086
01:22:58.399 --> 01:23:02.840
have even been a tape recorder. I'd lie down on

1087
01:23:02.880 --> 01:23:15.720
a bed and then even without necessarily listening to her

1088
01:23:15.920 --> 01:23:28.840
words because I had them memorized. Really, it was as

1089
01:23:28.880 --> 01:23:39.600
if my body knew exactly what to do, and the

1090
01:23:39.760 --> 01:24:01.800
muscles just almost went into automatic relaxation, and I remember

1091
01:24:01.880 --> 01:24:06.199
my mind would slow down.

1092
01:24:11.840 --> 01:24:12.239
Now.

1093
01:24:14.199 --> 01:24:20.880
Now, I was listening to this recording in the early

1094
01:24:21.000 --> 01:24:28.840
days of learning hypnosis, and long before I ever made

1095
01:24:29.359 --> 01:24:36.680
any videos or audio recordings myself, because I didn't start

1096
01:24:36.760 --> 01:24:50.520
doing that till two thousand and six, I knew, I

1097
01:24:50.640 --> 01:24:58.199
knew how helpful I found.

1098
01:25:01.439 --> 01:25:08.840
Being able to just let go to have that trust.

1099
01:25:10.800 --> 01:25:21.159
In the person that I'm listening to, knowing that it's

1100
01:25:21.199 --> 01:25:29.079
going to be just as relaxing, if not more so.

1101
01:25:31.720 --> 01:25:38.720
Each time you hear my voice, you may feel the same.

1102
01:25:45.079 --> 01:25:46.359
Some people.

1103
01:25:48.479 --> 01:26:00.840
Have been listening to me for over a decade, maybe

1104
01:26:00.920 --> 01:26:06.359
not solidly, obviously not twenty four hours a day, but

1105
01:26:08.479 --> 01:26:22.800
maybe people come back. Some people maybe listen every day.

1106
01:26:24.560 --> 01:26:32.640
That's something that I do which you may not realize

1107
01:26:32.920 --> 01:26:51.479
by listening, is when I record these recordings. Now, for example,

1108
01:26:56.039 --> 01:27:06.960
I also am affected by the words that I say.

1109
01:27:09.119 --> 01:27:18.439
So if I set you focus on your feet, notice

1110
01:27:18.560 --> 01:27:25.760
your feet relaxing, I will be focusing on my feet.

1111
01:27:30.640 --> 01:27:32.720
I will be noticing.

1112
01:27:35.000 --> 01:27:49.560
My feet relaxing. If I said focus on your hands,

1113
01:27:52.319 --> 01:28:01.840
and maybe notice the difference between each hand, perhaps notice

1114
01:28:01.960 --> 01:28:08.000
the air in the room, the temperature.

1115
01:28:07.479 --> 01:28:11.520
Of the room. On the backs of your hands.

1116
01:28:19.319 --> 01:28:23.199
You may start to notice what almost feels like a

1117
01:28:23.319 --> 01:28:31.399
very light breeze, even though there may not be any

1118
01:28:31.800 --> 01:28:37.880
type of breeze at all where you are right now.

1119
01:28:44.880 --> 01:28:55.279
And as you become aware of your hands.

1120
01:28:54.680 --> 01:28:56.800
I'm also aware.

1121
01:28:59.000 --> 01:29:02.880
Of how relaxed my hands.

1122
01:29:06.439 --> 01:29:09.319
Are feeling now.

1123
01:29:23.960 --> 01:29:29.800
And when it comes to potentially drifting off to sleep,

1124
01:29:30.880 --> 01:29:43.479
which may be the reason you're listening. I also feel

1125
01:29:43.640 --> 01:29:59.199
drowsy when I make these recordings. I also notice my mind.

1126
01:30:00.520 --> 01:30:01.079
Drifting.

1127
01:30:08.960 --> 01:30:21.560
In fact, at times I've actually fallen asleep without even noticing,

1128
01:30:26.439 --> 01:30:35.560
and then I carry on talking. And it's only when

1129
01:30:35.880 --> 01:30:44.960
I listen back to do the editing I hear snoring,

1130
01:30:46.880 --> 01:30:54.159
and I think, I don't remember snoring. I remember talking.

1131
01:30:56.840 --> 01:31:04.239
This snoring was a pick turned up. That's why I

1132
01:31:04.279 --> 01:31:12.439
sound like when I snore. How I get read into

1133
01:31:12.479 --> 01:31:15.920
the whole experience.

1134
01:31:23.880 --> 01:31:25.520
I don't know how you feel.

1135
01:31:31.680 --> 01:31:38.279
How relaxed do you feel in your feet, How relaxed

1136
01:31:42.079 --> 01:32:00.399
you feel in your hands. I have noticed.

1137
01:32:02.680 --> 01:32:03.920
More and more.

1138
01:32:09.560 --> 01:32:22.279
That the more relaxed, deeper level of comfort you feel,

1139
01:32:25.920 --> 01:32:42.079
the easier your breathing becomes. It's almost like that additional

1140
01:32:45.239 --> 01:33:06.199
muscle relaxation. So this allows you to breathe easier without

1141
01:33:07.680 --> 01:33:32.399
necessarily focusing on your breath. However, being able to notice

1142
01:33:39.039 --> 01:33:40.359
the ease.

1143
01:33:43.359 --> 01:33:44.239
In which.

1144
01:33:51.439 --> 01:34:14.159
You breathe so naturally, you breathe so very easily and smoothly.

1145
01:34:41.840 --> 01:35:00.680
Whenever I imagine my breathing improving, when I've got my eye closed,

1146
01:35:06.720 --> 01:35:12.920
I tend to visualize.

1147
01:35:14.159 --> 01:35:19.600
A beautiful field with trees and.

1148
01:35:19.840 --> 01:35:53.359
Flowers producing all that life giving oxygen, and it feels

1149
01:35:53.479 --> 01:36:15.279
nice to, if nothing else, just taking some time away

1150
01:36:19.960 --> 01:36:33.720
from everything, enjoying.

1151
01:36:39.159 --> 01:36:41.279
That feeling of.

1152
01:36:45.079 --> 01:37:31.960
Peace, serenity with a joyful heart. Time seems to just

1153
01:37:33.800 --> 01:38:17.840
drip by, so very slowly, relaxed, so deeply, peaceful, completely

1154
01:38:23.720 --> 01:39:00.000
unattached to any thoughts whatsoever in this moment, completely.

1155
01:38:59.359 --> 01:39:27.359
Free, noticing that.

1156
01:39:34.840 --> 01:40:21.399
Your mind has slowed down. Slowed down because nothing really

1157
01:40:21.600 --> 01:40:52.199
requires your attention. You can enjoy the physical sensations of

1158
01:40:52.359 --> 01:41:04.800
allowing the stress to rip out of your body, to

1159
01:41:04.920 --> 01:41:28.600
repair outs of every part of your body, and being

1160
01:41:28.960 --> 01:42:07.640
released from your brain. Lee your mind slowly but surely,

1161
01:42:14.479 --> 01:42:17.800
the muscles in your legs.

1162
01:42:32.399 --> 01:43:02.960
Relax res res so very deeply, rects.

1163
01:43:07.560 --> 01:43:32.960
So deeply, and the feelings, the pleasant feelings in your

1164
01:43:33.239 --> 01:44:01.039
arms and shoulders, deepening each part of your body further

1165
01:44:06.000 --> 01:44:39.359
and deeper and deeper. Noticine, the feelings in the back

1166
01:44:39.399 --> 01:45:41.119
of your neck, the feelings in your wrists, muscles in

1167
01:45:41.439 --> 01:45:53.600
front of your body, I will.

1168
01:45:53.600 --> 01:46:04.600
Say, feeling.

1169
01:46:08.840 --> 01:46:36.680
Peaceful deeply, there's a sense.

1170
01:46:36.359 --> 01:47:23.000
Of peace spreads through your very core. Even when you.

1171
01:47:20.640 --> 01:47:36.880
Focus on your mind, her mind becomes.

1172
01:47:43.439 --> 01:47:46.000
Bef and slower.

1173
01:48:04.119 --> 01:49:21.399
Deep, relaxing, so very slow, your stomach taste fell in

1174
01:49:21.560 --> 01:50:04.239
your stomach, held back. Notice, Notice how relaxed.

1175
01:50:07.840 --> 01:50:45.840
You now feel in the hole of your back. In

1176
01:50:45.920 --> 01:50:47.439
a spy.

1177
01:50:50.680 --> 01:50:55.439
From your brain all the way down the middle of

1178
01:50:55.479 --> 01:51:07.199
your back, sending and receiving millions of messages every day.

1179
01:51:18.239 --> 01:52:38.800
Deecomfort increasing deeply relaxed, your knees, relax spreading those signals

1180
01:52:39.039 --> 01:52:44.039
down your spine or cord.

1181
01:52:45.359 --> 01:52:46.159
Into air.

1182
01:52:46.319 --> 01:53:05.000
Every part of your body, your shins and your calf

1183
01:53:05.199 --> 01:54:01.680
muscles were outbows. Feelings of peace and tranquility, breading through

1184
01:54:01.800 --> 01:54:19.199
your body, tips of your toes, to your eyes, your fingers,

1185
01:54:23.520 --> 01:55:09.520
all the way till you'll lower back, lettinger, retinker, pace,

1186
01:55:25.359 --> 01:55:51.960
drift in mind, just wandering away, happy to let go,

1187
01:55:55.159 --> 01:57:01.279
let go completely le he so tranquil, whole body, enjoy

1188
01:57:01.520 --> 01:59:23.680
a sense listening God, ay for more, ey enjoy the space,

1189
01:59:26.000 --> 02:01:38.199
this space of peace and safety. Surery, hey, let him go.

1190
02:01:56.199 --> 02:01:57.640
Maybe we can just.

1191
02:02:00.520 --> 02:02:09.359
Focus on the different parts of your body, just to

1192
02:02:09.600 --> 02:03:38.439
notice your forehead and your eyes mutual, so loose, noticing

1193
02:03:38.479 --> 02:05:47.359
in the sense of complete freedom, absolute freedom, day, pace, fall, energy, paste,

1194
02:05:47.880 --> 02:07:02.920
to breeze so much easy. Yes, you may, you may

1195
02:07:03.039 --> 02:08:03.560
not have noticed your mind drifting peaceful, move in even

1196
02:08:03.800 --> 02:08:28.439
more deeply in the direction of total blissful pace, blissful

1197
02:08:28.720 --> 02:09:47.399
pace directed to pace.

1198
02:10:12.039 --> 02:10:58.520
Come, sir, Colm, let him go, peace of mind.

1199
02:11:08.199 --> 02:11:42.520
Rex foty cy rex cy rex.

1200
02:12:07.199 --> 02:12:10.479
A body feels almost.

1201
02:12:11.520 --> 02:12:40.479
Invisible, so very relaxed and paceful, so.

1202
02:12:48.199 --> 02:13:30.680
Pace right like, so.

1203
02:13:36.920 --> 02:13:37.159
Fair.

1204
02:13:48.079 --> 02:13:54.359
And you could start to notice that you are feeling

1205
02:13:54.720 --> 02:14:06.079
more relaxed, even though I've not purposely focused your mind

1206
02:14:06.880 --> 02:14:14.479
upon that sense of physical comfort that is growing within

1207
02:14:14.560 --> 02:14:21.760
you throughout your body, and your mind.

1208
02:14:22.439 --> 02:14:23.960
Starts to slow down.

1209
02:14:28.640 --> 02:14:35.960
And that could be almost in recognition of I guess

1210
02:14:36.239 --> 02:14:49.319
my speech not being particularly fast, and things just generally.

1211
02:14:50.439 --> 02:14:57.560
Feel calmer. Just by listening to my.

1212
02:14:57.640 --> 02:15:04.760
Voice, you give yourself an opportunity.

1213
02:15:05.520 --> 02:15:11.199
To take a break from the day.

1214
02:15:10.560 --> 02:15:18.079
Take a break from your life as it is, and

1215
02:15:18.199 --> 02:15:25.960
to give yourself a rest, giving yourself permission to take

1216
02:15:26.039 --> 02:15:31.640
some time off, and to allow your body to relax

1217
02:15:33.319 --> 02:15:41.479
and allow your mind to slow down, which in turn

1218
02:15:43.840 --> 02:15:53.199
releases the tension any stresses that you had in your body.

1219
02:15:55.439 --> 02:15:59.359
It's almost as if the parts of your body just

1220
02:15:59.560 --> 02:16:11.359
open up, allowing the negativity out and at the same

1221
02:16:11.439 --> 02:16:22.760
time replacing that negativity with positive healing energy which then

1222
02:16:22.920 --> 02:16:32.159
fills your body up and your mind to also starts

1223
02:16:32.200 --> 02:16:49.680
to appreciate those feelings of increasing confidence, an almost uplifting feeling,

1224
02:16:51.760 --> 02:17:05.799
positive healing, an energy that spreads through your body like

1225
02:17:05.879 --> 02:17:06.760
a wave.

1226
02:17:08.760 --> 02:17:21.600
Of comfort. And all this comes from just allowing yourself.

1227
02:17:23.719 --> 02:17:28.959
A few minutes, maybe half an hour, however long you

1228
02:17:29.040 --> 02:17:29.399
want it.

1229
02:17:29.319 --> 02:17:34.680
To be, to just rest.

1230
02:17:38.280 --> 02:17:39.280
And allow.

1231
02:17:41.440 --> 02:17:51.399
Your mind and your body to almost reset itself to

1232
02:17:51.559 --> 02:18:07.760
the settings of comfort and relaxation, calmness, which allows more

1233
02:18:07.920 --> 02:18:12.639
room for feelings of pleasure.

1234
02:18:14.799 --> 02:18:16.159
And happiness.

1235
02:18:19.600 --> 02:18:28.719
To move around your body and into your mind, almost

1236
02:18:29.239 --> 02:18:33.840
as if your mind and your body are sinking together,

1237
02:18:38.120 --> 02:18:47.840
almost mirroring each other with that growing positivity and calmness,

1238
02:18:52.840 --> 02:19:00.399
And it feels nice, really does feel nice to know

1239
02:19:00.600 --> 02:19:06.719
that you are the one that has allowed yourself.

1240
02:19:09.399 --> 02:19:21.959
To feel more comfort and to experience more of this.

1241
02:19:23.440 --> 02:19:38.840
Deep relaxation spreading throughout your body. And as I focus

1242
02:19:40.159 --> 02:19:46.159
on each part of your body, you can notice that

1243
02:19:46.159 --> 02:19:57.559
that part becomes even more relaxed.

1244
02:19:58.840 --> 02:20:04.559
Just by focus gus in on it, It becomes even

1245
02:20:04.719 --> 02:20:12.879
more calm and comfortable just by focusing.

1246
02:20:16.920 --> 02:20:22.680
And as I move down your body, starting at your head,

1247
02:20:25.399 --> 02:20:30.680
the parts that you have already focused on, will continue

1248
02:20:32.040 --> 02:20:39.159
to relax deeply, and those parts that have not yet

1249
02:20:39.319 --> 02:20:52.239
focused on or just automatically release any remain intention in

1250
02:20:52.360 --> 02:20:56.680
anticipation of even more comfort.

1251
02:20:57.520 --> 02:20:58.399
About to come.

1252
02:21:03.879 --> 02:21:10.280
Now, I'm going to start by focusing on your forehead.

1253
02:21:12.600 --> 02:21:21.280
Just being aware the feelings of your forehead and any

1254
02:21:21.360 --> 02:21:28.879
background sounds like mister Herbert o Pigeon can just allow

1255
02:21:29.000 --> 02:21:36.120
you to feel even more relaxed. Just means you in

1256
02:21:36.200 --> 02:21:42.840
the moment, this isn't this isn't a sterile environment.

1257
02:21:44.200 --> 02:21:45.239
This is the world.

1258
02:21:48.639 --> 02:21:54.680
I live in the countryside, so there's lots of nature

1259
02:21:55.200 --> 02:22:05.760
sounds around. So as you focus on your forehead, just

1260
02:22:05.959 --> 02:22:16.000
notice how it becomes even more relaxed as you focus

1261
02:22:16.040 --> 02:22:22.360
only on my voice and that part of your body.

1262
02:22:25.719 --> 02:22:34.000
Moving down to your eyes, focusing on your eyes, noticing

1263
02:22:36.479 --> 02:22:46.200
how your eyelids feel so heavy yet so light at

1264
02:22:46.200 --> 02:22:54.360
the same time, and all the muscles around your eyes relaxing.

1265
02:22:55.520 --> 02:22:56.200
Completely.

1266
02:23:00.879 --> 02:23:08.520
Moving your focus down to your mouth, your lips, your tongue,

1267
02:23:09.719 --> 02:23:11.680
your teeth, your comes.

1268
02:23:13.600 --> 02:23:15.479
The whole of your mouth.

1269
02:23:16.959 --> 02:23:31.479
Relaxing, calm and loose. As you focus now on your jaw,

1270
02:23:34.840 --> 02:23:38.920
just the parts of your jaw near your mouth and

1271
02:23:39.000 --> 02:23:43.280
your chin, but all the way up the size of

1272
02:23:43.360 --> 02:23:45.680
your face to your.

1273
02:23:45.479 --> 02:24:11.680
Ears, the hole of your jaw feeding more relaxed and calm,

1274
02:24:12.120 --> 02:24:21.280
focusing on your neck, the front of your neck and

1275
02:24:21.319 --> 02:24:32.959
your throat relaxing and loose and calm.

1276
02:24:33.159 --> 02:24:39.200
The side of your neck, right and left side of

1277
02:24:39.239 --> 02:24:39.959
your neck.

1278
02:24:42.639 --> 02:24:58.520
Relax and loose and calm. And now the back of

1279
02:24:58.600 --> 02:25:05.000
your neck, focusing on the back of your.

1280
02:25:04.920 --> 02:25:15.200
Neck, letting go of any tension that may have been

1281
02:25:15.319 --> 02:25:20.040
there before, and enjoying that.

1282
02:25:22.600 --> 02:25:33.799
Sense of increasing comfort and release. Thing you can experience

1283
02:25:34.879 --> 02:25:44.879
in the back of your neck. Moving down your back.

1284
02:25:46.879 --> 02:25:51.680
And moving either side of your spine right from the

1285
02:25:51.719 --> 02:25:57.120
top of your back all the way down to the

1286
02:25:57.159 --> 02:26:05.959
bottom of your back, down.

1287
02:26:08.319 --> 02:26:15.719
To your lower back. And as you move up and

1288
02:26:15.879 --> 02:26:24.920
down your spine, you can feel the muscles either side

1289
02:26:24.959 --> 02:26:39.719
of your spine relaxing even more. And as those muscles relax,

1290
02:26:41.799 --> 02:26:49.799
that sense of comfort starts to spread outwards from your

1291
02:26:49.840 --> 02:26:59.360
spine into both sides of your back, the top of

1292
02:26:59.440 --> 02:27:02.520
your back, the middle end your lower back.

1293
02:27:06.040 --> 02:27:11.920
And as you scan gently and slowly.

1294
02:27:12.440 --> 02:27:17.719
Up and down your back, there's the muscles in the

1295
02:27:17.799 --> 02:27:27.680
top of your back relax and become looser. The muscles

1296
02:27:27.799 --> 02:27:33.440
in the middle of your back also seem to just

1297
02:27:33.879 --> 02:27:48.479
almost divide from each other, separating and almost melting, and.

1298
02:27:48.600 --> 02:27:49.959
In your lower back.

1299
02:27:53.399 --> 02:28:01.000
There seems to be an extra special feeling of comfort.

1300
02:28:06.239 --> 02:28:12.399
The spreads into your hips. Sit down your lower back,

1301
02:28:12.680 --> 02:28:19.719
into your hips, into the area where.

1302
02:28:19.559 --> 02:28:28.799
Your cosix are, and into your buttocks and almos muscles

1303
02:28:28.920 --> 02:28:34.440
that spread bring your lower back.

1304
02:28:36.680 --> 02:28:48.920
Into your hip area, start to melt, start to really

1305
02:28:50.120 --> 02:29:02.040
let go, and even nowhere about focus on your shoulders.

1306
02:29:03.760 --> 02:29:10.959
Your back and your spine will continue to let go,

1307
02:29:13.799 --> 02:29:29.559
continue to relax so calmly, and as you focus on

1308
02:29:29.600 --> 02:29:42.520
your shoulders, you may notice they're already feeding, really loose,

1309
02:29:47.360 --> 02:29:49.079
they're already.

1310
02:29:51.399 --> 02:30:05.000
Feeding calm and fear.

1311
02:30:09.319 --> 02:30:17.680
Those muscles then move from your neck into your shoulders.

1312
02:30:24.200 --> 02:30:53.559
Feel so soft and gentle, so smooth and calm, and

1313
02:30:53.799 --> 02:31:06.680
the feeling in your shoulders seems to spread deep into

1314
02:31:06.719 --> 02:31:17.200
your shoulders, a sense of relaxation, not just traveling deeply

1315
02:31:17.520 --> 02:31:22.520
into your muscles, but.

1316
02:31:22.639 --> 02:31:28.559
Also relaxing the bones.

1317
02:31:33.840 --> 02:31:40.520
And moving all the way to underneath your arms, relaxing

1318
02:31:42.399 --> 02:31:47.159
a whole area between the tops of your shoulders and

1319
02:31:47.360 --> 02:31:50.680
underneath your arms.

1320
02:31:52.840 --> 02:31:59.520
Hea. Then you feel so.

1321
02:32:01.440 --> 02:32:15.520
Relaxed and comfortable in your shoulders, which sense that's deep

1322
02:32:16.319 --> 02:32:37.479
healing message into your arms. You may feel almost as

1323
02:32:37.479 --> 02:32:44.280
if your arms are not even there because they're so relaxed,

1324
02:32:47.440 --> 02:33:17.719
so deeply relaxed, so so calm.

1325
02:33:18.360 --> 02:33:25.360
So this.

1326
02:33:32.920 --> 02:33:44.239
The fins spreading all the way down your arms to elbows,

1327
02:33:47.920 --> 02:34:09.399
including your elbows circumfort spreads.

1328
02:34:08.559 --> 02:34:09.239
Or away.

1329
02:34:11.680 --> 02:34:19.680
Intoists a forarmens under wrists.

1330
02:34:25.840 --> 02:34:46.719
So heavy yet at the same time sunlight and gentle.

1331
02:35:10.840 --> 02:35:42.040
Foy sin now on your hands, your hands.

1332
02:35:47.719 --> 02:36:12.520
So peaceful in your hands. The sense of.

1333
02:36:15.840 --> 02:36:17.799
Real pace.

1334
02:36:29.360 --> 02:36:38.920
Just seems to feel so familiar.

1335
02:36:41.680 --> 02:38:21.239
When your hands relax deeply flse I things things, your thinger.

1336
02:38:20.959 --> 02:38:53.239
Tips may attention let.

1337
02:38:53.319 --> 02:38:55.040
From your body.

1338
02:39:07.760 --> 02:40:45.079
Sure counts make man new focus to lights, my souls.

1339
02:40:46.840 --> 02:41:42.639
And your fives and names. So relaxed, calf muscles just shaves.

1340
02:41:45.799 --> 02:45:21.159
Oluzy it.

1341
02:43:46.440 --> 02:43:47.000
The fee.

1342
02:43:47.000 --> 02:44:45.159
Then you faints. So pace on, sircom sit peaceful, sircom

1343
02:44:45.680 --> 02:44:56.280
sir peaceful, sycom so.

1344
02:44:58.280 --> 02:45:10.200
Peace for RelA same.

1345
02:45:15.159 --> 02:45:17.000
Peace fall.

1346
02:45:20.879 --> 02:45:33.120
Come love that deep relaxation.

1347
02:45:33.559 --> 02:45:42.440
To spread your chest storm so relaxed.

1348
02:45:50.040 --> 02:46:00.479
Lets me go of everything.

1349
02:46:07.079 --> 02:46:13.120
So I'm gonna start counting down now, from twenty down

1350
02:46:13.120 --> 02:46:21.280
to one. You can imagine in a way it's like

1351
02:46:22.079 --> 02:46:28.520
just walking down some steps and each step or twenty steps,

1352
02:46:28.559 --> 02:46:37.959
and each step represents a level of comfort. Each step

1353
02:46:38.239 --> 02:46:53.799
represents a deepening of that comfort, and the furvies you

1354
02:46:53.920 --> 02:46:59.959
walk down those steps, the deeper and more relaxed you feel.

1355
02:47:06.680 --> 02:49:55.280
So starting with number twenty twenty, nineteen, eighteen, seventeen, sixteenhhhhhh

1356
02:50:57.079 --> 02:52:09.319
three fourhhhhhhhhhh.

1357
02:52:40.280 --> 02:53:48.000
Four too well.

1358
02:55:14.760 --> 02:57:06.959
See anything.

1359
02:57:03.280 --> 02:57:37.799
No.

1360
02:58:05.959 --> 03:01:59.479
Eight sh six five.

1361
03:02:11.680 --> 03:03:53.600
Us four.

1362
03:04:02.319 --> 03:05:17.159
H us.

1363
03:07:46.559 --> 03:07:48.399
No.

1364
03:07:51.360 --> 03:08:04.040
As you focus on your eyes, We're gonna count down

1365
03:08:04.399 --> 03:08:15.559
from ten down to one, focusing just on your eyes,

1366
03:08:19.280 --> 03:08:27.840
your eyelids, the muscles around your eyes, your eye walls themselves,

1367
03:08:29.319 --> 03:08:30.920
our whole area.

1368
03:08:33.479 --> 03:08:44.639
That makes suck your eye.

1369
03:08:45.920 --> 03:08:53.319
And as we count down from ten down to one,

1370
03:08:53.719 --> 03:09:06.719
whilst focus in on your eyes, you'll become twice is

1371
03:09:06.840 --> 03:09:19.399
relaxed with each number counting down that you may find

1372
03:09:22.879 --> 03:09:25.559
the all you want to do is just.

1373
03:09:27.479 --> 03:09:29.600
Drift off to sleep.

1374
03:09:32.559 --> 03:09:39.200
And if that's what you want, then just allow yourself

1375
03:09:39.280 --> 03:09:53.959
to do that. Now, focusing on your eyes, I'm going

1376
03:09:54.040 --> 03:10:03.799
to begin counting down from ten down to one right

1377
03:10:03.840 --> 03:14:11.559
nowhhhhhhh nine eight seven f.

1378
03:15:15.760 --> 03:16:36.760
Four three.

1379
03:18:23.639 --> 03:18:33.600
Us us.

1380
03:19:10.280 --> 03:19:33.040
One. So counting down from ten to one ten nine

1381
03:19:33.319 --> 03:19:44.680
eight seven six five four.

1382
03:19:47.200 --> 03:20:02.000
Three, two, one, And maybe that was a bit too

1383
03:20:02.120 --> 03:20:06.399
quick in order to relax. Maybe it's a bit too

1384
03:20:06.440 --> 03:20:12.319
fast for you to notice the calming of your.

1385
03:20:12.200 --> 03:20:18.959
Body, maybe even a little bit of pressure there, Like

1386
03:20:20.079 --> 03:20:22.079
you're counting down from ten to one.

1387
03:20:22.159 --> 03:20:25.559
Would you expect me to do man, expect me to

1388
03:20:25.559 --> 03:20:29.600
just to go with floppy just because you're counting down.

1389
03:20:35.120 --> 03:20:38.479
We could try it again, but this time I'll go

1390
03:20:38.520 --> 03:20:45.680
a bit slower this time, as you focus on the

1391
03:20:45.719 --> 03:20:49.959
whole of your body before we focus on your legs.

1392
03:20:52.239 --> 03:20:55.959
Just notice how your body does.

1393
03:20:57.440 --> 03:21:09.280
Start to feel more relaxed with every.

1394
03:21:09.079 --> 03:21:12.159
Number that I count down.

1395
03:21:14.719 --> 03:22:01.920
Ten nine, eight, seven, six, five, four.

1396
03:22:08.959 --> 03:23:00.520
Three one. I just notice how how you feel, generally,

1397
03:23:00.879 --> 03:23:02.000
how your body feels.

1398
03:23:08.600 --> 03:23:18.120
It's not necessarily even about counting down from ten to one.

1399
03:23:19.879 --> 03:23:33.280
It's that space that you have, that space between being

1400
03:23:36.840 --> 03:23:49.200
active physically or mentally, just sitting or lying down, just

1401
03:23:49.399 --> 03:23:55.280
being there, not doing anything, not saying anything, or needing

1402
03:23:55.520 --> 03:23:58.159
to think about anything.

1403
03:23:58.920 --> 03:24:02.719
So and sup of space, you know, a bit of

1404
03:24:02.719 --> 03:24:04.920
a space, a gap.

1405
03:24:11.079 --> 03:24:14.639
And the more I came down from ten to one,

1406
03:24:15.760 --> 03:24:23.920
the bigger that gap becomes. So there's that gap of calmness,

1407
03:24:25.280 --> 03:24:41.479
of comfort, relaxation, it's a nice feeling, and it moves

1408
03:24:42.520 --> 03:24:50.159
those stresses or discomforts physically or emotionally moves.

1409
03:24:52.040 --> 03:25:00.719
Away. Allows you.

1410
03:25:02.879 --> 03:25:03.479
To just.

1411
03:25:06.399 --> 03:25:07.079
Slow down.

1412
03:25:10.680 --> 03:25:13.159
Someone to count a game from ten down to one,

1413
03:25:13.520 --> 03:25:23.799
and notice that gap widening, the gap, And as it widens,

1414
03:25:23.840 --> 03:25:30.000
it's almost like that the stress and attention falls into the.

1415
03:25:29.959 --> 03:25:55.719
Gap and gives you that distance that space. Now ten.

1416
03:26:00.079 --> 03:26:51.639
Nine, eight, seven, six, five, four.

1417
03:27:09.440 --> 03:27:57.360
Three two.

1418
03:27:44.719 --> 03:27:49.719
One.

1419
03:27:56.479 --> 03:27:57.799
Now, how did you work.

1420
03:27:59.639 --> 03:27:59.920
Body?

1421
03:28:00.120 --> 03:28:17.959
You feel now? Can you notice that?

1422
03:28:17.959 --> 03:28:54.760
Do you feeling calmer, the feeling more relaxed as we

1423
03:28:54.879 --> 03:29:15.200
now focus on your legs, just your legs. We're just

1424
03:29:15.239 --> 03:29:35.280
gonna start with focusing on your thighs. Of course, it's

1425
03:29:35.319 --> 03:29:44.040
not the most exciting thing to be doing because I'm sure,

1426
03:29:44.120 --> 03:29:46.760
like most of your body is not a lot going

1427
03:29:46.799 --> 03:29:59.559
on right now. Just focusing on the whole of your thighs,

1428
03:30:02.280 --> 03:30:06.000
the tops of your thighs, the sides of your thighs,

1429
03:30:08.200 --> 03:30:12.680
the bottoms of your thighs, your outer thighs, and your

1430
03:30:12.799 --> 03:30:18.079
inner thighs. Basically the whole of your thigh that leads

1431
03:30:19.079 --> 03:30:19.760
into your.

1432
03:30:19.680 --> 03:30:34.600
Hip and it goes down to your knee joint. Now,

1433
03:30:34.680 --> 03:30:36.920
this is a big area.

1434
03:30:40.239 --> 03:30:45.239
It's a very heavy area. It's very strong. Probably the

1435
03:30:45.319 --> 03:31:00.120
strongest muscles in your body are in your thighs. I

1436
03:31:00.200 --> 03:31:08.600
don't think we perhaps give enough attention to our thighs.

1437
03:31:14.440 --> 03:31:25.200
Perhaps we don't acknowledge how important our thighs are to

1438
03:31:25.360 --> 03:31:46.000
our lives, how much they actually do for us all

1439
03:31:46.079 --> 03:31:46.959
through our lives.

1440
03:31:54.040 --> 03:31:56.799
And it may seem to sound really weird, but.

1441
03:31:59.559 --> 03:32:05.879
I think all of our body parts, especially our thighs,

1442
03:32:06.719 --> 03:32:14.079
need some TLC, a bit of love shown, a bit

1443
03:32:14.079 --> 03:32:33.399
of acknowledgement, thank you, gratitude for our thighs do for us.

1444
03:32:39.920 --> 03:32:45.520
And I know this may sound a bit strange. Maybe

1445
03:32:45.559 --> 03:32:48.440
you think, why am I sure that I should be

1446
03:32:48.440 --> 03:32:53.239
out in the garden hugging a tree or something. Well,

1447
03:32:57.360 --> 03:32:59.680
it's hard to set a microphone up on a tree.

1448
03:33:00.680 --> 03:33:02.920
That's why I'm doing this indoors. Otherwise I wouldn't be

1449
03:33:02.959 --> 03:33:07.239
outside in a tree. I can't see the television.

1450
03:33:06.719 --> 03:33:07.239
From the tree.

1451
03:33:13.959 --> 03:33:18.239
If you move down to your knees gain such an

1452
03:33:18.280 --> 03:33:28.000
important part. And I think we don't necessarily I'll speak

1453
03:33:28.040 --> 03:33:35.399
for myself here, I don't necessarily appreciate all that my

1454
03:33:35.559 --> 03:33:40.760
needs do for me until I have a problem with

1455
03:33:40.840 --> 03:33:43.680
my knee. It's occasionally if I ever.

1456
03:33:45.079 --> 03:33:49.079
Maybe i'll bash it or it's aching for some reason.

1457
03:33:50.760 --> 03:33:57.000
It's then that I realize how much it does. You know,

1458
03:33:57.040 --> 03:34:03.040
the benefit of being able to use my legs without

1459
03:34:04.760 --> 03:34:07.719
any kind of physical discomfort.

1460
03:34:08.520 --> 03:34:10.440
Is a beautiful thing.

1461
03:34:11.760 --> 03:34:18.159
That's possibly not appreciated until it's temporarily removed.

1462
03:34:19.239 --> 03:34:20.680
You know that's comfort.

1463
03:34:24.719 --> 03:34:29.399
But as you focus on your knees, regardless of how

1464
03:34:29.440 --> 03:34:36.959
your knees feel, you can have that sense of gratitude

1465
03:34:38.440 --> 03:34:41.079
and love to your knees for all that they do

1466
03:34:41.239 --> 03:34:54.280
for you, and you can still have that attention on

1467
03:34:54.399 --> 03:35:00.920
your thighs. Maybe notice how your thighs feel. Maybe you

1468
03:35:00.959 --> 03:35:18.319
have noticed that they are relaxing more deeply as you

1469
03:35:18.440 --> 03:35:22.040
focus now on the bottoms of.

1470
03:35:22.000 --> 03:35:24.680
Your legs and your shins and.

1471
03:35:24.680 --> 03:35:31.639
Your calf muscles, the bones between your knees and your feet,

1472
03:35:33.200 --> 03:35:44.719
incorporating of course, your ankles so important. You know, anyone

1473
03:35:44.760 --> 03:35:49.600
that's had even like the slightest sprain of an ankle

1474
03:35:50.760 --> 03:35:57.360
knows how how much we take our ankles are for granted.

1475
03:36:03.239 --> 03:36:05.280
And it's kind of strange in a way when you

1476
03:36:05.319 --> 03:36:10.920
think that. You know, logically, our wrists are a lot

1477
03:36:11.079 --> 03:36:15.959
thinner than the rest of our arms, which is okay.

1478
03:36:16.000 --> 03:36:16.399
It doesn't.

1479
03:36:16.959 --> 03:36:20.040
You can't see any problem with that because we're just

1480
03:36:20.120 --> 03:36:21.200
picking stuff up.

1481
03:36:22.600 --> 03:36:24.399
By our ankles.

1482
03:36:25.319 --> 03:36:35.319
So much thinner than the rest of our legs, and

1483
03:36:35.399 --> 03:36:39.959
from a physics perspective or logical even it doesn't really

1484
03:36:40.000 --> 03:36:47.280
make sense that all this weight would ultimately be resting

1485
03:36:48.280 --> 03:36:58.280
on your ankles then leading to your feet, that thin area,

1486
03:36:59.680 --> 03:37:09.399
thin bone. Yeah, it does so much great work. Supports us,

1487
03:37:09.440 --> 03:37:19.440
supports our body for a lifetime, helps us to balance,

1488
03:37:21.760 --> 03:37:30.360
helps you to.

1489
03:37:26.399 --> 03:37:35.680
Get around and be mobile. And there's the calf muscles.

1490
03:37:35.719 --> 03:37:43.360
Of course, when I was younger, I couldn't see the

1491
03:37:43.360 --> 03:37:48.479
point in calf muscles. Didn't seem to do anything. Okay,

1492
03:37:49.559 --> 03:37:53.120
if I walked around on tiptoes, then my calf muscles

1493
03:37:53.159 --> 03:37:53.840
get some work.

1494
03:37:55.159 --> 03:37:57.719
But of course that's not true. The calf muscles are

1495
03:37:57.799 --> 03:38:01.680
being used whenever we use our legs.

1496
03:38:06.799 --> 03:38:19.440
And your shins there to protect your lower legs, shaped

1497
03:38:19.440 --> 03:38:26.239
in a way almost as a protector for the bone,

1498
03:38:31.760 --> 03:38:35.440
leading of course to your ankles.

1499
03:38:38.239 --> 03:38:39.079
And your feet.

1500
03:38:43.600 --> 03:38:45.600
But we're not going to focus on your feet. We're

1501
03:38:45.639 --> 03:38:49.840
just going to focus on the legs. And I realize,

1502
03:38:51.840 --> 03:38:54.639
but now that I've mentioned your feet, you'll probably.

1503
03:38:55.200 --> 03:38:58.920
Focus on them anyway. So maybe I should focus on

1504
03:38:58.959 --> 03:38:59.680
your feet.

1505
03:38:59.440 --> 03:38:59.920
A little bit.

1506
03:39:03.959 --> 03:39:06.440
You can have them in your awareness.

1507
03:39:07.719 --> 03:39:11.479
The same as you have your thighs in your awareness.

1508
03:39:12.280 --> 03:39:12.920
Even though we.

1509
03:39:12.920 --> 03:39:16.959
Haven't been focusing on your thighs for a few minutes

1510
03:39:18.680 --> 03:39:29.520
and we focusing on your ankles, there's still that sensation

1511
03:39:29.760 --> 03:39:37.719
of comfort in your thighs.

1512
03:39:42.079 --> 03:39:43.959
And this that movement.

1513
03:39:45.079 --> 03:39:46.200
Of energy.

1514
03:39:47.879 --> 03:39:54.920
Because the thighs hold lots of different sensations. Of course,

1515
03:39:54.959 --> 03:39:59.719
there's the muscles, the big strong muscles that we have

1516
03:40:00.079 --> 03:40:14.040
our thighs, but the skin on the outside of the thighs,

1517
03:40:14.920 --> 03:40:19.600
as in the outside of all of our body, can

1518
03:40:19.680 --> 03:40:31.040
be very sensitive, sensitive to the touch, sensitive to temperature,

1519
03:40:37.600 --> 03:40:45.120
and inside your thighs the bones, there's the muscle, there's

1520
03:40:45.159 --> 03:40:50.000
the blood, vessels, the ar trees, to all this stuff

1521
03:40:50.040 --> 03:40:59.159
that inside your thighs. I guess sometimes it'd be nice

1522
03:40:59.200 --> 03:41:03.680
if you could actually put your fingers inside your thighs

1523
03:41:04.159 --> 03:41:09.360
and a message, so you can message on the outside,

1524
03:41:09.600 --> 03:41:12.520
of course, but to be able to get deep into

1525
03:41:12.559 --> 03:41:17.399
the muscles and to be able to just message inside

1526
03:41:17.440 --> 03:41:24.440
your thighs, message in the bones of your leg, massage

1527
03:41:24.520 --> 03:41:33.879
in all the veins, and just gently healing your thighs

1528
03:41:37.680 --> 03:41:43.000
and you can move down message and inside your knees,

1529
03:41:44.399 --> 03:41:45.360
just message in.

1530
03:41:45.360 --> 03:41:48.680
Those bones, but with healing.

1531
03:41:48.479 --> 03:41:56.360
Fingertips, spreading that healing energy deep into the choice of

1532
03:41:56.440 --> 03:42:05.879
your knees. Of course, there's the back of your your knee,

1533
03:42:06.000 --> 03:42:11.959
you know, the inside crease where your need is. It's

1534
03:42:12.000 --> 03:42:17.559
a very sensitive area. Very it feels very nice when

1535
03:42:17.559 --> 03:42:22.239
you stroke it. That might be because it's an area

1536
03:42:22.319 --> 03:42:27.479
that's not really touched very often. It's almost like a

1537
03:42:27.559 --> 03:42:30.760
hidden part, that crease.

1538
03:42:32.559 --> 03:42:37.200
In your legs. It's almost it's like a part that.

1539
03:42:38.840 --> 03:42:41.879
Has a sensitivity, which is a little bit different.

1540
03:42:49.680 --> 03:42:50.559
Of course, it's.

1541
03:42:50.399 --> 03:42:51.959
Protected by your legs.

1542
03:42:59.200 --> 03:43:02.760
So you can imagine and put in your fingers into

1543
03:43:02.799 --> 03:43:12.520
that crease in your legs, fold in between your legs.

1544
03:43:13.200 --> 03:43:17.840
You can just message with your fingertips. Imagine your fingertips

1545
03:43:17.920 --> 03:43:28.840
going inside, message in the muscle or tissue you can cause.

1546
03:43:28.959 --> 03:43:35.680
Field the bones of your knees, heading through your fingertips,

1547
03:43:43.040 --> 03:43:48.360
and then as you go down to your calf muscles,

1548
03:43:48.719 --> 03:43:50.559
and that's the part. I'd like to be able to

1549
03:43:51.280 --> 03:43:58.639
really put my fingertips deep inside my calf muscles, message

1550
03:43:58.719 --> 03:44:07.799
in every single tissue of that muscle, healing every part

1551
03:44:13.760 --> 03:44:19.840
and then doing the same for my shins, massage and

1552
03:44:20.719 --> 03:44:27.760
generally stroking the bones, generally stroking them, healing in a

1553
03:44:27.799 --> 03:44:35.079
loving way, because they deserve to be treated. There's the

1554
03:44:35.120 --> 03:44:39.079
precious bones that they are. Because our legs are so

1555
03:44:39.239 --> 03:44:42.799
precious as in all the other parts of our body,

1556
03:44:45.280 --> 03:44:50.440
the more precious of any chie on the planet.

1557
03:44:59.000 --> 03:45:02.520
When you start to think about.

1558
03:45:05.559 --> 03:45:14.399
Your legs in this way, it can change your perspective.

1559
03:45:17.120 --> 03:45:22.920
It might sound a bit a bit silly to start

1560
03:45:22.959 --> 03:45:29.719
with the idea of having love for your legs, showing

1561
03:45:29.799 --> 03:45:38.040
appreciation for your thighs, wanting to be able to put

1562
03:45:38.079 --> 03:45:46.639
your hands in your thighs, massage the muscles and the bones,

1563
03:45:48.479 --> 03:45:52.600
and to get your fingers deep in there and releasing

1564
03:45:53.239 --> 03:45:57.440
all tension, just to.

1565
03:45:57.440 --> 03:46:06.760
Show how much you care about your legs. How what

1566
03:46:06.840 --> 03:46:10.280
do you care for what your legs do.

1567
03:46:10.280 --> 03:46:23.319
For you regularly, your knees, your calves, your ankles, The

1568
03:46:23.520 --> 03:46:27.000
strength of your ankles.

1569
03:46:28.159 --> 03:46:32.879
Considering how thin they are compared to the rest of

1570
03:46:32.920 --> 03:46:42.760
your legs, especially your thighs. Yeah, this so strong, so flexible,

1571
03:46:46.520 --> 03:46:59.319
absolutely amazing things. Your ankles are truly a gift because

1572
03:46:59.360 --> 03:47:08.159
of what they do for you, supporting all that weight,

1573
03:47:10.079 --> 03:47:14.520
regardless of how what weight you are. Even if you

1574
03:47:14.639 --> 03:47:19.360
only eat ate stone, there's still a lot of weight

1575
03:47:19.600 --> 03:47:21.280
for these little ankles.

1576
03:47:24.840 --> 03:47:29.079
Now I'm a lot heavier than eight stone. Double down.

1577
03:47:32.600 --> 03:47:37.440
Get my ankles support my body all.

1578
03:47:37.280 --> 03:47:43.760
The time, or they do give off a sigh of

1579
03:47:43.799 --> 03:47:49.079
relief when I sit down as I've had my whole

1580
03:47:49.120 --> 03:47:58.680
legs do my feet feel also go My toes clap

1581
03:48:00.120 --> 03:48:21.520
so happy. Your legs.

1582
03:48:22.920 --> 03:48:25.520
Really are amazing.

1583
03:48:28.120 --> 03:48:31.360
And I don't know that talking about talking about your

1584
03:48:31.440 --> 03:48:38.360
legs is probably possibly among the most most boring things

1585
03:48:38.360 --> 03:48:47.559
I've ever heard anyone say. Possibly boring or not, everything

1586
03:48:47.600 --> 03:49:03.040
I said is true. Your legs are amazing. Your legs

1587
03:49:03.239 --> 03:49:13.680
deserve not just respect, they deserve to relax.

1588
03:49:14.959 --> 03:49:25.799
Deeply. They deserve to take some time out of the.

1589
03:49:25.799 --> 03:49:30.399
Day to just let go completely.

1590
03:49:48.280 --> 03:49:56.959
Your legs really can relax.

1591
03:50:04.559 --> 03:50:08.719
And because the legs are so such a most you know,

1592
03:50:08.920 --> 03:50:11.040
very important part.

1593
03:50:11.520 --> 03:50:12.959
Of your body.

1594
03:50:13.520 --> 03:50:16.120
When you relax your legs, the rest of your body

1595
03:50:16.760 --> 03:50:35.479
also naturally follows in that journey of comfort. Like I

1596
03:50:35.639 --> 03:50:40.600
feel it in my hips. My hips feel really loose,

1597
03:50:43.840 --> 03:50:48.479
and also my lower back as well. My lower back

1598
03:50:48.680 --> 03:50:54.239
really feels it feels stretched, even though I'm just sitting

1599
03:50:54.280 --> 03:50:57.719
in a chair and there's no stretching.

1600
03:50:59.719 --> 03:51:01.479
Its advance. I'm aware that I'm doing.

1601
03:51:02.440 --> 03:51:05.159
It's almost as if the muscles are just relaxed so

1602
03:51:05.360 --> 03:51:13.120
much that there is a natural stretch as the tension has.

1603
03:51:13.280 --> 03:51:15.920
Reduced a lot.

1604
03:51:32.239 --> 03:51:35.360
And I'm now going to count down from ten down

1605
03:51:35.399 --> 03:51:44.079
to one, and you can continue to feel.

1606
03:51:45.520 --> 03:52:09.799
Wonderfully relaxed ten nine, eight, seven, six, five.

1607
03:52:14.120 --> 03:52:24.079
Four three two.

1608
03:52:26.719 --> 03:52:27.000
One.

1609
03:52:33.040 --> 03:52:33.680
Relax.

1610
03:52:41.520 --> 03:52:45.360
So I'm just going to count down from five down

1611
03:52:45.399 --> 03:52:49.879
to one, and as a countdown, if you just focus

1612
03:52:49.959 --> 03:52:57.920
on the numbers, just the numbers counting down, and notice

1613
03:52:58.799 --> 03:53:01.280
how you feel.

1614
03:53:03.479 --> 03:53:04.719
In this moment.

1615
03:53:06.120 --> 03:53:10.520
As you hear the numbers counting down, knowing that those

1616
03:53:10.639 --> 03:53:23.760
numbers counting down represent you feeling calmer, not just in

1617
03:53:23.799 --> 03:53:32.360
your body, but also relaxing your mind. Just notice how

1618
03:53:32.399 --> 03:53:38.280
you feel. There's nothing to do, there's nothing to say,

1619
03:53:38.920 --> 03:53:47.280
there's nothing to think about, starting with number five.

1620
03:53:55.760 --> 03:54:38.159
Four three two one. Now, as you notice the gradual

1621
03:54:40.879 --> 03:54:41.760
letting go.

1622
03:54:43.840 --> 03:54:50.799
Of the tension in your body, you may also begin

1623
03:54:51.079 --> 03:54:58.040
to notice and be aware of how your mind is

1624
03:54:58.120 --> 03:55:06.000
starting to slow down. This is just a natural thing

1625
03:55:06.440 --> 03:55:13.879
that happens. It's not really a special procedure. It's just

1626
03:55:14.040 --> 03:55:20.280
natural because is your body relaxes, your mind also starts

1627
03:55:20.319 --> 03:55:25.000
to relax, and the more your mind relaxes, the more

1628
03:55:25.040 --> 03:55:30.360
your body relaxes. It's just a continuous circle of relaxation.

1629
03:55:36.319 --> 03:55:43.280
And is that calmness that comes from relative quietness.

1630
03:55:44.680 --> 03:55:49.639
You know, even even if there's background sounds either your

1631
03:55:49.760 --> 03:55:53.920
side or mind, it's still going.

1632
03:55:53.760 --> 03:55:57.840
To be quite calm.

1633
03:55:57.959 --> 03:56:00.639
You know, you haven't got the television on, there's no

1634
03:56:00.920 --> 03:56:05.159
music in the background, unless you're listening to the recorded

1635
03:56:05.200 --> 03:56:12.680
with music. Of course, you're very likely not going to

1636
03:56:12.680 --> 03:56:15.799
be sitting in a room with other people. Of course

1637
03:56:15.799 --> 03:56:20.360
you might be, but generally it's more ideal if you

1638
03:56:20.399 --> 03:56:31.360
can do this on your own, so no distractions, and

1639
03:56:31.440 --> 03:56:41.600
when you stop thinking about stuff, relaxation.

1640
03:56:42.719 --> 03:56:54.879
Automatically arises. A sense of comfort starts to grow, and.

1641
03:56:56.600 --> 03:57:01.920
Without trying to build it up into something fantastical or

1642
03:57:05.200 --> 03:57:15.920
something magical, this is just a natural process, something that's easy.

1643
03:57:17.879 --> 03:57:24.680
To accomplish. In fact, it's almost you know, the sense

1644
03:57:24.760 --> 03:57:31.159
of relaxing completely happens really when you put no.

1645
03:57:31.239 --> 03:57:35.840
Effort into it. It's not something that you can really force.

1646
03:57:38.440 --> 03:57:48.040
It's something that happens naturally. And part of the process

1647
03:57:48.200 --> 03:57:53.079
of this recording and others.

1648
03:57:54.239 --> 03:57:55.920
Is simply.

1649
03:57:57.079 --> 03:58:06.239
Two. Allow you to take advantage of this space.

1650
03:58:08.440 --> 03:58:12.920
This time, to just.

1651
03:58:16.840 --> 03:58:27.360
Let go, to just be here, to be in tune

1652
03:58:28.079 --> 03:58:40.200
with how you feel, yet with the intention of wanting

1653
03:58:40.479 --> 03:58:42.959
to relax deeply.

1654
03:58:47.319 --> 03:58:48.719
And maybe even.

1655
03:58:50.000 --> 03:58:54.479
To fall asleep, depending on what it is that you

1656
03:58:55.520 --> 03:58:57.879
wish for yourself.

1657
03:58:58.959 --> 03:59:09.479
In this moment. As we know, relaxing.

1658
03:59:10.319 --> 03:59:17.280
Is the majority of the process of falling asleep.

1659
03:59:18.399 --> 03:59:19.559
The actual falling.

1660
03:59:19.319 --> 03:59:26.120
Asleep part is the tiny bit at the end. The

1661
03:59:26.200 --> 03:59:40.719
deeper relaxed you become, the easier you find yourself drifting.

1662
03:59:50.120 --> 03:59:56.680
But you can also if you choose stay focused on

1663
03:59:56.879 --> 04:00:24.159
my voice and really enjoy the process of gradually relaxing

1664
04:00:24.879 --> 04:00:26.520
each muscle.

1665
04:00:30.639 --> 04:00:57.520
In your body effortlessly and just observing the sensation of

1666
04:00:57.760 --> 04:01:13.440
letting go completely. This time, I'm going to count from

1667
04:01:13.600 --> 04:01:23.440
six down to one. You can notice your.

1668
04:01:23.440 --> 04:01:33.799
Mind calming down more with each number that you hear

1669
04:01:34.120 --> 04:01:49.159
me say, naturally, feeling calm and slow and.

1670
04:01:49.280 --> 04:01:50.719
Be peaceful.

1671
04:01:55.959 --> 04:04:34.600
Sex fivehhhhhhhhhh, four, three, one.

1672
04:04:43.559 --> 04:04:56.879
Being aware how you mind to slow right down, sinking

1673
04:04:59.479 --> 04:05:04.120
deep into relaxation.

1674
04:05:17.799 --> 04:05:24.520
And as you focus on your mind, you may notice

1675
04:05:24.799 --> 04:05:34.000
that there are some thoughts still there, maybe some stubborn

1676
04:05:34.120 --> 04:05:49.920
thoughts that for some reason perhaps need your attention. That's

1677
04:05:50.000 --> 04:05:58.719
what you can do is send love to those thoughts.

1678
04:06:01.959 --> 04:06:04.680
Sprinkle those thoughts.

1679
04:06:08.639 --> 04:06:14.559
With love like little petals from a flower. Just sprinkle

1680
04:06:14.559 --> 04:06:15.200
it over.

1681
04:06:15.000 --> 04:06:22.840
Them, petals fill good love towards those thoughts, to let

1682
04:06:23.520 --> 04:06:30.159
those thoughts know that you're not abandoned in them. You

1683
04:06:30.360 --> 04:06:37.879
just need them. You require them to just calm down,

1684
04:06:40.120 --> 04:06:57.559
slow down, quiet down for now, so as you focus

1685
04:06:57.680 --> 04:07:03.000
on those remaining thoughts. As we count down this time

1686
04:07:03.040 --> 04:07:11.559
from seven down to one. With each number, just imagine

1687
04:07:11.639 --> 04:07:27.799
sprinkling those flower petals of love, kindness, gratitude over those thoughts,

1688
04:07:32.879 --> 04:07:39.120
which will allow them to just not away and relax deeply.

1689
04:07:43.239 --> 04:07:57.719
With every number, those thoughts will become more and more relaxed.

1690
04:08:03.239 --> 04:10:34.799
Starting with number seven, six, five, four, three one. Lets

1691
04:10:34.879 --> 04:10:57.559
you now notice how relaxed your feeling in your body.

1692
04:11:00.440 --> 04:11:13.639
We're going to focus on your hands, because the more

1693
04:11:13.760 --> 04:11:20.840
relaxed your hands are, the more relaxed your body and

1694
04:11:21.079 --> 04:11:42.799
mind are. You focus on your hands and your fingers.

1695
04:11:48.200 --> 04:11:52.959
There's nothing needed to be done. There's no clenching the

1696
04:11:53.239 --> 04:11:57.639
fists or tents in the fingers or anything like that.

1697
04:12:05.040 --> 04:12:19.200
It's just noticing and focusing on your hands. Noticing how

1698
04:12:19.360 --> 04:12:40.559
they feel. Because the more relaxed do your hands feel,

1699
04:12:44.000 --> 04:12:53.200
the calmer your mind feels, and the more comforts you

1700
04:12:53.440 --> 04:12:59.559
feel throughout your body.

1701
04:13:06.000 --> 04:13:26.440
May have already noticed you mind.

1702
04:13:29.239 --> 04:13:59.079
Is starting drift, like said, just on your hands and fingers,

1703
04:14:03.920 --> 04:14:17.760
allowing them to experience a real deepening of that relaxation

1704
04:14:19.520 --> 04:14:28.440
in your hands and fingers, more.

1705
04:14:30.920 --> 04:14:50.399
And more relaxed with each number from eight down to one.

1706
04:14:55.440 --> 04:14:59.760
You can almost feel that he.

1707
04:15:01.879 --> 04:15:19.440
Relaxing energy spreading into your hands and fingers, becoming more

1708
04:15:21.479 --> 04:15:38.319
relaxing with each number you hear, going down eight down

1709
04:15:39.040 --> 04:19:53.879
to one, drifting drifting again, starting with number eighth, seven s, five, three,

1710
04:19:54.760 --> 04:20:04.280
just being here now, nothing to think about, nothing to do,

1711
04:20:05.680 --> 04:20:19.680
nothing to say, and everything just feels calmer. And this

1712
04:20:19.920 --> 04:20:27.559
is your natural state of being. This is how you

1713
04:20:27.799 --> 04:20:34.040
just normally feel when you take away all of that

1714
04:20:34.479 --> 04:20:36.000
other stuff.

1715
04:20:37.879 --> 04:20:43.200
That we add, nothing like stress and worrying and.

1716
04:20:45.959 --> 04:21:01.040
Overthinking, anxiety, tension, just generally thinking about stuff. You take

1717
04:21:01.319 --> 04:21:03.760
that away, which is what we do.

1718
04:21:04.520 --> 04:21:05.639
What we do now.

1719
04:21:11.840 --> 04:21:12.719
You're left with.

1720
04:21:15.360 --> 04:21:23.879
A real sense of peacefulness which comes to you very

1721
04:21:23.959 --> 04:21:39.479
quickly because ultimately it's just a feeling, a feeling and comfort.

1722
04:21:43.000 --> 04:21:46.440
It's almost as if you've gone inside yourself and you've

1723
04:21:46.440 --> 04:22:01.159
found a special place where everything is peaceful, a place

1724
04:22:01.280 --> 04:22:09.200
where you can film relaxed and your natural sense and comfort,

1725
04:22:12.360 --> 04:22:13.399
a place where.

1726
04:22:13.239 --> 04:22:14.959
You can be here.

1727
04:22:19.079 --> 04:22:26.079
Where you can accept yourself and who you are, the

1728
04:22:26.200 --> 04:22:36.639
place where you're not trying to please anybody else, in

1729
04:22:32.680 --> 04:22:45.360
a place where you can actually not just love yourself,

1730
04:22:45.399 --> 04:22:50.920
but in some ways more importantly, you can like yourself,

1731
04:22:53.360 --> 04:23:07.479
appreciate who you are, a sense of gratitude.

1732
04:23:10.360 --> 04:23:12.239
It's in the air around you.

1733
04:23:19.920 --> 04:23:27.760
That's also a place where you can actually feel the

1734
04:23:28.079 --> 04:23:43.399
healing energy soaking into your body. Healing energy soaking into

1735
04:23:43.479 --> 04:23:57.719
your body, the healing energy spreads through your veins, traveling

1736
04:23:57.840 --> 04:23:58.840
to each.

1737
04:24:00.079 --> 04:24:10.959
Every single part of your body. When you start to.

1738
04:24:10.959 --> 04:24:18.559
Realize that actually that healing energy, it's not just entered

1739
04:24:18.600 --> 04:24:30.079
into your brain, it's become part of your brain, and

1740
04:24:30.239 --> 04:24:42.200
the spinal fluid is now mixed with healing energy, not

1741
04:24:42.360 --> 04:24:50.360
just allowing you to feel so much more relaxed and

1742
04:24:50.639 --> 04:25:03.159
healthy in this moment, but also you start to realize

1743
04:25:03.360 --> 04:25:14.879
that actually what's happening now without healing, relaxing energy spreading

1744
04:25:15.239 --> 04:25:26.719
through your body is actually changing your life. It's actually

1745
04:25:27.959 --> 04:25:33.079
changing the way you're going to feel not just now,

1746
04:25:33.600 --> 04:25:40.600
but tomorrow and the next day. As your health improves,

1747
04:25:44.000 --> 04:25:47.040
not just your physical health but your mental health.

1748
04:25:50.879 --> 04:25:52.719
Things that used.

1749
04:25:52.520 --> 04:25:58.360
To bother you in the past, for some reason, no

1750
04:25:58.399 --> 04:26:06.360
longer have the effect that they used to because something

1751
04:26:06.520 --> 04:26:17.680
has changed deep within you. Maybe things that used to

1752
04:26:19.840 --> 04:26:29.719
cause you to feel anger no longer have that power.

1753
04:26:32.200 --> 04:26:37.280
To control you the way they seem to be able

1754
04:26:37.360 --> 04:26:38.040
to before.

1755
04:26:41.680 --> 04:26:49.879
As you realize that you're the one who decides.

1756
04:26:52.440 --> 04:27:03.319
What affects you, you're the one who decides to feel

1757
04:27:03.879 --> 04:27:14.120
relaxed and calm when you choose to enjoy.

1758
04:27:15.280 --> 04:27:21.159
Noticing these natural developments.

1759
04:27:22.920 --> 04:27:29.559
Of healing continuing to grow.

1760
04:27:30.760 --> 04:27:42.120
And improve your life day by day, including of course

1761
04:27:42.200 --> 04:27:43.559
your ability.

1762
04:27:45.040 --> 04:27:49.639
To relax so much easier.

1763
04:27:53.920 --> 04:28:05.239
And sleeping. It's my natural thing in the world to you,

1764
04:28:09.719 --> 04:28:16.959
because falling asleep is something that you've done so many

1765
04:28:17.079 --> 04:28:24.920
times in your life, and you know that you were born,

1766
04:28:26.399 --> 04:28:33.040
as we all were, with the ability to fall asleep naturally.

1767
04:28:37.239 --> 04:28:49.120
We're born with that ability to just drift off into

1768
04:28:49.239 --> 04:29:02.159
a deep, healing sleep. Even when we're kids, sometimes we'll

1769
04:29:02.159 --> 04:29:04.159
fall asleep and we don't even want to.

1770
04:29:06.120 --> 04:29:07.799
Try to think of stay awake.

1771
04:29:09.120 --> 04:29:12.680
Maybe it's a birthday in the morning, or it's Christmas

1772
04:29:12.799 --> 04:29:15.760
or holiday or something we look forward to.

1773
04:29:16.280 --> 04:29:20.360
We don't want to go to sleep, but the more

1774
04:29:20.879 --> 04:29:21.399
we want.

1775
04:29:21.280 --> 04:29:26.479
To stay awake, the more we just start to drift.

1776
04:29:30.600 --> 04:29:34.760
And the more you fight drifting or we'll try to

1777
04:29:34.799 --> 04:29:40.680
stop yourself and drifting asleep, the deeper and stronger that

1778
04:29:40.959 --> 04:29:52.399
drifting becomes. Because we're born not just with the need

1779
04:29:53.680 --> 04:30:01.799
to relax deeply and to naturally fall asleep, but it's

1780
04:30:01.879 --> 04:30:16.239
our birthright, it's part of our DNA, and sometimes as

1781
04:30:16.280 --> 04:30:23.680
we get older in life, perhaps at times we have forgotten.

1782
04:30:27.680 --> 04:30:30.600
Relaxing completely.

1783
04:30:32.319 --> 04:30:34.520
It's not only a.

1784
04:30:34.680 --> 04:31:01.600
Wonderfully pleasant experience, it's also really easy. It's very, very easy.

1785
04:31:01.200 --> 04:31:05.639
To let go, because that's all it is, is just.

1786
04:31:09.079 --> 04:31:20.600
Deciding to let go. And when you press the play

1787
04:31:20.600 --> 04:31:28.920
button on my recordings, you have given permission.

1788
04:31:30.600 --> 04:31:33.680
For my voice to election.

1789
04:31:37.479 --> 04:31:41.040
When you press that play button, you have given me

1790
04:31:41.200 --> 04:31:44.600
permission for my words.

1791
04:31:47.920 --> 04:31:48.680
To effect.

1792
04:31:51.120 --> 04:32:03.159
You're in a positive, only a positive way, opening up.

1793
04:32:08.159 --> 04:32:15.600
Your mind to useful.

1794
04:32:16.680 --> 04:32:33.159
And healing suggestions that can have such an amazing effect

1795
04:32:35.920 --> 04:32:40.639
on how you feel right now.

1796
04:32:43.159 --> 04:32:44.200
As well.

1797
04:32:46.479 --> 04:32:54.479
As those changes that continue long after the recording ends.

1798
04:32:56.120 --> 04:33:05.279
Those changes within you to continue to flourish and grow,

1799
04:33:09.759 --> 04:33:23.720
transforming your life in a positive, beautiful way, allowing you

1800
04:33:24.080 --> 04:33:30.360
to move forward in your life in the direction that

1801
04:33:30.680 --> 04:33:33.759
you choose for yourself.

1802
04:33:42.799 --> 04:33:47.919
And this feeling, this feeling.

1803
04:33:47.759 --> 04:34:03.360
That you can experience a safety, comfort, calmness, just feels

1804
04:34:03.400 --> 04:34:24.560
so nice. It's such a healthy place to be, and

1805
04:34:24.639 --> 04:34:27.319
that positivity.

1806
04:34:27.520 --> 04:34:38.240
Grows within you each and every day.

1807
04:34:41.279 --> 04:34:51.080
Moving forward, you're going to find that you're more relaxed

1808
04:34:53.400 --> 04:35:06.000
physically and in your mind is relaxed. And it's not

1809
04:35:06.040 --> 04:35:11.639
that you're thinking slower. It's just that your mind will

1810
04:35:11.720 --> 04:35:23.919
be less clogged up with unnecessary negativity because from now on,

1811
04:35:24.479 --> 04:35:34.159
your mind rejects negativity. From now on, you're going to

1812
04:35:34.279 --> 04:35:51.159
start noticing when negativity arises and you can just say stop, stop,

1813
04:35:54.000 --> 04:36:03.119
and that negativity will turn around and leave you alone.

1814
04:36:08.759 --> 04:36:28.119
Stop and then negativity would disappear. And as you notice

1815
04:36:28.360 --> 04:36:36.720
that you feel way more relaxed than you probably expected,

1816
04:36:42.880 --> 04:36:51.759
you can now congratulate yourself because you are the person

1817
04:36:52.400 --> 04:36:58.000
that has done this. You are the one that has

1818
04:36:58.200 --> 04:36:59.880
opened your mind.

1819
04:37:00.319 --> 04:37:03.720
Up to the simple facts.

1820
04:37:05.799 --> 04:37:10.799
That you can feel more relaxed in your body and

1821
04:37:11.000 --> 04:37:22.439
in your mind. You've opened your mind up to the

1822
04:37:22.520 --> 04:37:24.040
birthright of being.

1823
04:37:23.840 --> 04:37:40.720
Able to just fall asleep easily when you choose. And

1824
04:37:40.799 --> 04:37:47.799
that's a nice feeling. Don't you think it feels nice?

1825
04:37:47.880 --> 04:37:48.439
Doesn't it?

1826
04:37:51.400 --> 04:37:58.279
To feel calm? All that healing energy is spreading through

1827
04:37:58.319 --> 04:38:11.279
your body in your mind to spend time a special

1828
04:38:11.360 --> 04:38:27.360
place where negativity can no longer enter. Negativity is banned.

1829
04:38:28.319 --> 04:38:31.880
It's bad, it's not allowed entry.

1830
04:38:34.599 --> 04:38:35.680
Doesn't it doesn't.

1831
04:38:35.680 --> 04:38:44.159
This doesn't deserve to be here, doesn't belong here. Negativity

1832
04:38:44.360 --> 04:38:58.520
has no place in your life, which makes room for

1833
04:38:58.840 --> 04:39:02.880
more come that, more.

1834
04:39:02.919 --> 04:39:32.240
Healing, more relaxation, more peace. It feels nice, doesn't it?

1835
04:39:32.680 --> 04:39:45.119
Just let go with everything.

1836
04:39:54.840 --> 04:40:01.880
I'm gonna count down now from twenty down to one.

1837
04:40:02.639 --> 04:40:09.599
You can continue to relax. If you choose, you can

1838
04:40:12.319 --> 04:40:15.000
drift to sleep.

1839
04:40:18.200 --> 04:40:23.000
With every number you hear me say.

1840
04:40:27.119 --> 04:40:34.520
You can fill twice is relaxed. Or if you choose,

1841
04:40:34.599 --> 04:40:50.759
you can fill twice sleeping.

1842
04:40:44.639 --> 04:40:51.360
Now twenty.

1843
04:40:59.759 --> 04:42:50.479
No nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two, well, eleven, ten, nine, eight, seven, six.

1844
04:42:58.439 --> 04:42:58.799
Five.

1845
04:43:05.680 --> 04:43:26.279
Oh.

1846
04:43:26.880 --> 04:43:40.759
Oh, this is your time.

1847
04:43:43.240 --> 04:43:57.639
To just take a break, your time to relax, to

1848
04:43:57.720 --> 04:44:10.680
allow your mind to slow down, to give yourself permission

1849
04:44:15.360 --> 04:44:29.400
to take a break from everything. Endure the only person

1850
04:44:30.119 --> 04:44:36.040
that can make that decision. You're the only person that

1851
04:44:36.159 --> 04:44:37.919
can actually tell your mind.

1852
04:44:42.360 --> 04:44:57.240
To just relax, to just take some time.

1853
04:44:58.840 --> 04:45:10.680
Off so that you can focus on your body, getting

1854
04:45:11.040 --> 04:45:25.439
in touch with how you feel physically, and in the

1855
04:45:25.560 --> 04:45:33.720
process of this body scared where you focus on different

1856
04:45:33.759 --> 04:45:43.639
parts of your body, those parts that you focus on

1857
04:45:44.319 --> 04:45:55.840
and observe. Even though you're not purposely requesting for those

1858
04:45:55.919 --> 04:46:01.520
parts of your body to relax, it's kind of expected.

1859
04:46:03.080 --> 04:46:08.720
You expect when you listen to my voice to feel

1860
04:46:09.680 --> 04:46:11.599
more relaxed.

1861
04:46:12.520 --> 04:46:24.400
Naturally, because when you're listening to me, your attention.

1862
04:46:26.159 --> 04:46:37.479
Is focused on my words, and as my words guide you.

1863
04:46:39.799 --> 04:46:41.360
To focus.

1864
04:46:44.840 --> 04:46:59.680
On those parts of your body, your focus increases, which

1865
04:47:00.159 --> 04:47:15.880
j calms your mind. And when your mind comes down,

1866
04:47:20.720 --> 04:47:21.680
your body.

1867
04:47:23.400 --> 04:47:24.159
Relaxes.

1868
04:47:31.560 --> 04:47:53.520
And when your body calms down, your mind relaxes. And

1869
04:47:53.759 --> 04:48:01.680
then we've not really started the focus on your body.

1870
04:48:04.639 --> 04:48:15.720
You can already feel that healing energy spreading through your body,

1871
04:48:20.599 --> 04:48:21.759
pushing out.

1872
04:48:24.959 --> 04:48:35.360
Stress at tension, healing all the parts of your.

1873
04:48:35.159 --> 04:48:44.880
Body, including your skin, your bones, your blood, all of

1874
04:48:44.959 --> 04:48:50.959
your walkings inside your body, all of the muscles, all

1875
04:48:51.000 --> 04:48:58.159
of the fat, all of everything every hair on your

1876
04:48:58.200 --> 04:49:11.680
body is filled with that healing energy, and when your

1877
04:49:11.759 --> 04:49:31.000
brain fills without healing energy, the feeling of comfort relaxation

1878
04:49:34.840 --> 04:49:59.959
increases deeply, increases in a way that your mind stop

1879
04:50:00.080 --> 04:50:01.599
chants to feel.

1880
04:50:04.479 --> 04:50:09.520
Perhaps bit drowsing.

1881
04:50:11.759 --> 04:50:22.319
Because it's not needed, and it may start to drift

1882
04:50:31.080 --> 04:50:37.959
if that's what's needed. So if you're listening to this

1883
04:50:39.840 --> 04:50:44.119
and what you need is deep relaxation, that's what you get.

1884
04:50:46.279 --> 04:50:53.880
If what you need is to fall asleep naturally and easily,

1885
04:50:54.799 --> 04:51:02.279
that's your mind drifts. That's also what will happen.

1886
04:51:07.639 --> 04:51:10.279
Because by.

1887
04:51:11.240 --> 04:51:16.520
Pressing a play button on the podcast and listening to me,

1888
04:51:17.959 --> 04:51:26.279
give permission of your body and your mind. In fact,

1889
04:51:31.159 --> 04:51:35.439
you give the command to your body and your mind

1890
04:51:35.799 --> 04:51:48.240
to relax deeply and to drift off to sleep, if

1891
04:51:48.439 --> 04:52:04.119
that's what you want or need. Then as I focus

1892
04:52:05.159 --> 04:52:13.479
on the different parts of your body, you may.

1893
04:52:14.799 --> 04:52:22.400
Start to just drift. And then you come back again

1894
04:52:23.479 --> 04:52:24.360
and you hear me.

1895
04:52:24.520 --> 04:52:35.040
Talkin and I'm focusing on a different part of your body,

1896
04:52:35.159 --> 04:52:45.040
you may find yourself drifting, be able to realize you're drifting.

1897
04:52:46.360 --> 04:52:49.080
Until you stop drifting.

1898
04:52:50.119 --> 04:52:57.319
You're alert again to my voice focusing on a different

1899
04:52:57.400 --> 04:52:58.560
part of your body.

1900
04:52:59.639 --> 04:53:02.560
Stop answer to relax your dema.

1901
04:53:06.639 --> 04:53:12.159
Because that drifting, it's basically here already.

1902
04:53:13.840 --> 04:53:23.880
In the sleep zone. And the more you drift, the

1903
04:53:23.919 --> 04:53:28.040
longer you drift, the longer you drift.

1904
04:53:31.119 --> 04:53:43.240
Eventually that drifting continues into sleep, and that's the last

1905
04:53:43.360 --> 04:53:52.639
you remember until you wake up in your own time,

1906
04:53:53.919 --> 04:53:58.439
when you experienced the right amount of sleep for you,

1907
04:54:02.400 --> 04:54:07.240
Because when you do, and if you don't fall asleep,

1908
04:54:07.479 --> 04:54:12.439
it's extremely pleasant.

1909
04:54:15.119 --> 04:54:24.759
So relaxing, so deep healing sleep.

1910
04:54:34.880 --> 04:54:42.880
I feel so nice to relax into your own body

1911
04:54:42.919 --> 04:54:52.400
and mind. If you feel that healing energy is spreading

1912
04:54:52.840 --> 04:55:18.520
through you, relaxing, use so deeply axing s. Start to

1913
04:55:18.799 --> 04:55:31.159
focus on your eyes, moving down.

1914
04:55:33.799 --> 04:55:44.279
To Joe, down, till back.

1915
04:55:44.279 --> 04:57:04.159
Your shoulders, chest, stupid.

1916
04:56:55.560 --> 04:57:22.880
Thaps, your legs, your faint, your.

1917
04:57:23.159 --> 04:57:41.279
Cheries have.

1918
04:57:45.720 --> 04:58:01.639
Spreading gry side your body, feeling you up. Now, let's

1919
04:58:01.720 --> 04:58:11.560
focus again on parts of your body. Focus in this

1920
04:58:11.759 --> 04:58:22.520
time on your forehead. Now on your mouth, your lips,

1921
04:58:24.520 --> 04:58:44.439
your tongue, the whole of your mouth. Focus on your fingers.

1922
04:58:49.799 --> 04:58:51.080
Maybe you could.

1923
04:58:52.479 --> 04:58:54.159
Move your fingers a little bits.

1924
04:58:54.360 --> 04:59:05.959
You can focus on each one individually, both hands.

1925
04:59:09.759 --> 04:59:12.799
And even though it should focus on both of your hands.

1926
04:59:13.720 --> 04:59:23.720
Now it almost seemed to just melt into one. Where

1927
04:59:23.880 --> 04:59:31.720
is your right hand starting left hand and a masked

1928
04:59:31.759 --> 04:59:43.279
as if just mixed together. Now focusing on your knees,

1929
04:59:49.200 --> 05:00:15.000
just noticing how your knees hel now focusing alpers, like

1930
05:00:15.240 --> 05:00:17.880
I said by Flowers.

1931
05:00:23.599 --> 05:00:25.000
Just absurd.

1932
05:00:26.680 --> 05:00:27.599
The faith.

1933
05:00:30.080 --> 05:00:56.599
Of hols now focusing.

1934
05:00:58.159 --> 05:02:11.360
I'm sorry, apsis. It's a couple of sex sactions. As

1935
05:03:11.319 --> 05:03:35.360
I to say. Now, your ties, if you faint, you

1936
05:03:35.680 --> 05:04:40.119
ties feel ninety cents, how you exire body feels, not

1937
05:04:40.400 --> 05:04:49.119
to sin, your mind.

1938
05:04:52.240 --> 05:04:56.880
Feels now.

1939
05:05:14.799 --> 05:05:57.159
Letting go, letting go, letting go everything, letting go, letting go,

1940
05:06:05.040 --> 05:06:23.720
letting go everything, everything.

1941
05:06:29.959 --> 05:06:33.639
I'm going to start now, and I'd like you just,

1942
05:06:33.840 --> 05:06:39.439
first of all, just to see yourself lying down on

1943
05:06:39.560 --> 05:06:43.319
that message table, lying on your front.

1944
05:06:44.560 --> 05:06:52.560
Your head is supported, your arms are supported, and you

1945
05:06:52.639 --> 05:06:59.560
feel comfortable and breathing is really easy, and you feel.

1946
05:07:02.799 --> 05:07:05.560
You feel confident in how you look as well.

1947
05:07:05.759 --> 05:07:09.639
So there's none of that issue of body problems or

1948
05:07:09.840 --> 05:07:19.400
shyness because I'm a professional and this is a therapy session,

1949
05:07:20.200 --> 05:07:23.439
so none of that stuff matters whatsoever.

1950
05:07:27.319 --> 05:07:28.119
This is about you.

1951
05:07:31.000 --> 05:07:36.759
This is about how you feel and how you can

1952
05:07:38.240 --> 05:07:43.840
enjoy that sense of comfort. And relaxation that comes from

1953
05:07:45.240 --> 05:07:50.919
letting go and allowing my hands and my fingers to

1954
05:07:51.040 --> 05:07:51.599
relax you.

1955
05:07:54.439 --> 05:07:57.000
By messaging your body.

1956
05:08:02.119 --> 05:08:04.319
So I want to start off just by placing my

1957
05:08:04.520 --> 05:08:11.360
hands on the back of your head, just gently, just

1958
05:08:11.479 --> 05:08:16.279
so you can feel my hands feel like really on you.

1959
05:08:20.759 --> 05:08:23.119
So you can maybe feel the warmth of my hands

1960
05:08:23.200 --> 05:08:28.639
on the back of your head. With my hands to

1961
05:08:28.680 --> 05:08:32.680
the side of your head, not pressing, but just holding

1962
05:08:32.880 --> 05:08:38.880
there very gently, maybe over your ears, and a little

1963
05:08:38.919 --> 05:08:44.040
bit on your face, just so you can feel my hands.

1964
05:08:45.799 --> 05:08:49.360
So you can become accustomed to them.

1965
05:08:58.000 --> 05:09:00.200
And now put my hands on the back of your

1966
05:09:00.240 --> 05:09:07.639
head again and gently let them slide down onto the

1967
05:09:07.720 --> 05:09:24.720
back of your neck. You can feel my hands gently

1968
05:09:24.959 --> 05:09:31.919
stroking the back of your neck to start with, just

1969
05:09:32.000 --> 05:09:36.040
so you can get used to the feeling of my

1970
05:09:36.200 --> 05:09:44.200
hands on your skin, get accustomed to realize that you're

1971
05:09:44.319 --> 05:09:54.319
safe and it's all good, it's all fine. And I'm

1972
05:09:54.319 --> 05:09:58.319
want to start gently messaging the muscles in the.

1973
05:09:58.360 --> 05:10:14.240
Back of your neck with both hands. And this is

1974
05:10:14.279 --> 05:10:15.680
a very trusting.

1975
05:10:17.439 --> 05:10:22.959
Situation, really, because our next is so fragile, and to

1976
05:10:23.080 --> 05:10:27.200
have someone have their hands around your neck in that

1977
05:10:27.360 --> 05:10:32.639
way can sometimes be problematic for people, which is why

1978
05:10:32.799 --> 05:10:37.439
messages are quite good, because it allows you to relax

1979
05:10:38.840 --> 05:10:53.159
and get in touch with trust, to feel peaceful and calm.

1980
05:11:01.439 --> 05:11:04.319
There's a massage the sides of your neck.

1981
05:11:04.880 --> 05:11:05.680
Gently.

1982
05:11:08.520 --> 05:11:13.720
Moving from the bottom of your neck. It would be

1983
05:11:14.000 --> 05:11:17.360
sort of near where your shoulders start, I guess, all.

1984
05:11:17.319 --> 05:11:17.919
The way up.

1985
05:11:19.880 --> 05:11:25.319
To your jaw, your ears, kind of area the side

1986
05:11:25.360 --> 05:11:30.400
of your neck. Of course, it's a lot longer than

1987
05:11:30.759 --> 05:11:46.880
the front of your neck. And massaging the back of

1988
05:11:47.000 --> 05:11:55.439
your neck, especially that area where perhaps we hold tension

1989
05:11:59.680 --> 05:12:04.680
and that area's message. You can actually feel a sense

1990
05:12:04.720 --> 05:12:12.799
of release in the back of your neck and maybe

1991
05:12:12.919 --> 05:12:18.439
you can breathe it out as well. Notice how it feels.

1992
05:12:18.680 --> 05:12:31.880
Notice how you feel. They're moving down to that area

1993
05:12:32.439 --> 05:12:40.040
between your neck and your shoulders, that muscle area, starting

1994
05:12:40.159 --> 05:12:47.119
to message that area on both sides. I mean, this

1995
05:12:47.159 --> 05:12:49.639
would be the area that a lot of people would

1996
05:12:49.720 --> 05:12:52.439
message if they were going to give you, like a

1997
05:12:52.560 --> 05:12:58.599
shoulder message. Even that's not technically the shoulders, but it's

1998
05:12:58.680 --> 05:13:01.240
all the muscles that lead to the shoulders.

1999
05:13:02.560 --> 05:13:03.439
From the neck.

2000
05:13:05.279 --> 05:13:10.400
And a game that can hold tension and stress, and

2001
05:13:10.599 --> 05:13:18.520
when massaged sometimes a nice deep message is useful and

2002
05:13:18.799 --> 05:13:34.400
you decide how deep that message is, and just allow

2003
05:13:36.279 --> 05:13:41.360
my knuckles just to dig in to get to those

2004
05:13:41.560 --> 05:13:43.520
muscles and to really.

2005
05:13:46.560 --> 05:13:47.279
Relaxed, and.

2006
05:13:49.919 --> 05:14:07.279
All the time being firm yet gentle with you and

2007
05:14:07.560 --> 05:14:14.200
just stroking down the area to your actual shoulders.

2008
05:14:15.959 --> 05:14:25.599
Moving to the muscles of your shoulders, and maybe initially

2009
05:14:25.799 --> 05:14:29.279
just pulling up the shoulders.

2010
05:14:28.880 --> 05:14:32.240
A little bit off the table, just to give you

2011
05:14:32.319 --> 05:14:42.720
a little bit of a stretch, but very gently. And

2012
05:14:42.840 --> 05:14:45.360
you've got the muscles at the front of your shoulders,

2013
05:14:46.119 --> 05:14:47.119
the sides.

2014
05:14:47.000 --> 05:14:47.799
And the back.

2015
05:14:55.680 --> 05:15:00.200
Again, this is a part that can really take a

2016
05:15:00.279 --> 05:15:08.479
bit of pressure, quite a bit of needing if if

2017
05:15:08.520 --> 05:15:16.479
you wish to really release the tension to really get

2018
05:15:16.560 --> 05:15:22.799
into those muscles, and you can let your fingers in

2019
05:15:22.959 --> 05:15:29.080
there make you feel really nice. Sometimes it's just being

2020
05:15:29.360 --> 05:15:39.720
stroked gently or being messaged quite strongly, can all be

2021
05:15:39.799 --> 05:15:50.080
beneficial to the reaversation with the muscles in your shoulders

2022
05:16:00.599 --> 05:16:10.000
and move down your arms. Were doing one arm at

2023
05:16:10.040 --> 05:16:19.959
a time, starting with your right arm. What I'll do

2024
05:16:20.279 --> 05:16:24.599
is I just lift your arm up, just hold it

2025
05:16:24.720 --> 05:16:30.240
to the side of you that words still be attached,

2026
05:16:32.200 --> 05:16:46.919
and I just message the tops of your arms all

2027
05:16:46.919 --> 05:17:04.599
the way down to your forearms into your wrists, gently

2028
05:17:04.959 --> 05:17:17.599
messaging that part, the softer part, which is the under

2029
05:17:17.720 --> 05:17:23.279
part of the arm, which leads to the crease in

2030
05:17:23.400 --> 05:17:39.319
your elbow. The inside it's much more sensitive skin. Sometimes

2031
05:17:39.520 --> 05:17:50.000
just having that stroked feel really nice, pleasurable and relaxing.

2032
05:17:58.759 --> 05:18:09.360
Now moving down to your right hand, just holding your

2033
05:18:09.520 --> 05:18:22.720
hand in both of my hands, just pressing gently on

2034
05:18:22.840 --> 05:18:28.279
the back of your hand, stretching your fingers.

2035
05:18:29.840 --> 05:18:35.319
Ever slightly at the same time.

2036
05:18:37.279 --> 05:18:51.759
Pressing down and massaging each finger, and then starting to massage.

2037
05:18:51.279 --> 05:19:00.759
The palms of their hand, turning the.

2038
05:19:00.959 --> 05:19:13.479
Hand, stretching it gently and actually having your handheld can

2039
05:19:13.599 --> 05:19:20.400
really be an emotional experience sometimes even if it is

2040
05:19:20.560 --> 05:19:26.040
a stranger. So when you don't know very well, like

2041
05:19:26.200 --> 05:19:33.119
a massage person or a therapist, maybe because it's intimate,

2042
05:19:40.840 --> 05:19:45.520
you can feel nice, you can feel safe.

2043
05:19:53.319 --> 05:19:56.240
And as I put that right arm back down where

2044
05:19:56.279 --> 05:20:08.560
it was, do the same with your left arm, exactly

2045
05:20:08.720 --> 05:20:18.400
the same, massaging the muscles in your arm all the

2046
05:20:18.479 --> 05:20:21.000
way down to your rest.

2047
05:20:24.919 --> 05:20:34.720
Stroking the inside of your arm, just being gentle or

2048
05:20:34.799 --> 05:20:48.720
as firm as you require, and then massaging your left hand,

2049
05:20:55.279 --> 05:21:04.560
stretching the fingers gently, massage in the palm of your

2050
05:21:04.639 --> 05:21:05.279
left hand.

2051
05:21:17.520 --> 05:21:18.639
You feel so.

2052
05:21:21.520 --> 05:21:46.759
So relaxing, so comforting, and I just wrest your left

2053
05:21:47.000 --> 05:22:00.400
arm back down. The start message your back, m the

2054
05:22:00.560 --> 05:22:12.080
biggest part of your body, starting at the top, starting

2055
05:22:12.159 --> 05:22:16.240
again where he would have been, the area at the top.

2056
05:22:16.360 --> 05:22:24.319
In between your shoulders, near your neck. Going back and massage.

2057
05:22:23.840 --> 05:22:35.319
In the area again, but this time moving downwards, making

2058
05:22:35.360 --> 05:22:43.599
it downwards. Stroke to the middle of your back, working

2059
05:22:43.799 --> 05:22:48.720
from the outside inwards, so massaging that.

2060
05:22:50.959 --> 05:22:51.959
You're back, but the.

2061
05:22:53.959 --> 05:23:04.680
Outside of your back parts where your arms will maybe

2062
05:23:05.159 --> 05:23:17.880
rest against almost the path that connects your front to

2063
05:23:18.040 --> 05:23:36.000
your back. Just messaging down firmly but gently, as firm

2064
05:23:36.040 --> 05:23:44.000
as you want, moving down and moving across a little

2065
05:23:44.080 --> 05:23:47.720
bed and moving all the way down again, be very

2066
05:23:47.840 --> 05:24:00.439
gentle you have firm as you choose. Eventually you get

2067
05:24:00.439 --> 05:24:05.479
to the spine. We can message the muscles and either

2068
05:24:05.680 --> 05:24:07.240
side of your spine.

2069
05:24:07.680 --> 05:24:10.680
From the top of your neck all the way down

2070
05:24:13.520 --> 05:24:14.439
to your lower back.

2071
05:24:20.479 --> 05:24:26.520
And we can do that a few times. Sometimes people

2072
05:24:26.520 --> 05:24:33.520
would use the knuckle or the you know, two fingers

2073
05:24:33.599 --> 05:24:39.360
and just go either side of the spine, almost just

2074
05:24:39.560 --> 05:24:42.680
push down, go all the way down to the bottom

2075
05:24:42.720 --> 05:24:43.360
of the spine.

2076
05:24:45.040 --> 05:24:45.919
Each time.

2077
05:24:47.400 --> 05:24:56.360
Releasing tension and opening up the body, stretching your body

2078
05:24:59.119 --> 05:25:02.840
so that you f or more relaxed but at the

2079
05:25:02.959 --> 05:25:03.880
same time.

2080
05:25:05.639 --> 05:25:20.159
Rejuvenated. And now I'm going to move to one side,

2081
05:25:21.240 --> 05:25:29.080
to your right side, and from the bottom of your ribs.

2082
05:25:30.639 --> 05:25:36.200
To your pelvis, I'm going to message that area of

2083
05:25:36.360 --> 05:25:41.319
your back. I'll stretch over the other side and i

2084
05:25:41.360 --> 05:25:47.959
will pull the muscles gently and massage and push from

2085
05:25:48.040 --> 05:25:50.840
one end that side all the way to my side

2086
05:25:52.880 --> 05:25:55.799
to the middle of fact to where your spine is

2087
05:25:57.159 --> 05:26:02.799
massaging that side of your spine the opposite side to

2088
05:26:02.840 --> 05:26:10.759
where I'm standing. It's almost like kneading bread. There's that

2089
05:26:10.919 --> 05:26:12.040
big area.

2090
05:26:11.880 --> 05:26:17.840
Which is firm yet lots there to message.

2091
05:26:23.040 --> 05:26:27.319
Potentially one of the most important places to actually have

2092
05:26:27.880 --> 05:26:31.000
a message, because.

2093
05:26:30.720 --> 05:26:32.240
You really feel it.

2094
05:26:34.159 --> 05:26:39.159
You really feel the release and the pleasure of having

2095
05:26:39.240 --> 05:26:46.720
your lower back massaged. It releases so much from your

2096
05:26:46.799 --> 05:26:56.840
body that's not useful, starting a healing process which will

2097
05:26:56.919 --> 05:27:09.959
continue long after this recording is over. The message in

2098
05:27:10.080 --> 05:27:13.200
this part of your body not only feels really good

2099
05:27:13.959 --> 05:27:18.959
for you, it's actually fun to do because it is,

2100
05:27:19.520 --> 05:27:21.400
as I said, like kneading bread.

2101
05:27:23.799 --> 05:27:25.080
It's a part that you can.

2102
05:27:25.080 --> 05:27:32.560
Really get hold of and really massage deeply. If that's

2103
05:27:32.639 --> 05:27:42.599
your choice. They're not going to move over to the

2104
05:27:42.639 --> 05:27:48.880
other side of your body and do the same with

2105
05:27:49.040 --> 05:27:57.799
the opposite part of your lawer back, kneading and messaging

2106
05:27:58.759 --> 05:28:05.639
from your side or way to the middle of your

2107
05:28:05.680 --> 05:28:19.520
back where your spine is pressing and kneading firm and

2108
05:28:19.720 --> 05:28:29.119
gentle at the same time. It feels so releasing this

2109
05:28:29.680 --> 05:28:39.520
mixture of pleasure, comfort, release, calmness, relaxation or mixed together.

2110
05:28:45.279 --> 05:28:50.080
Plus there's that feeling from your stomach as it's being stretched.

2111
05:28:51.959 --> 05:28:55.119
Even though you're in your stomach now, you can feel

2112
05:28:55.159 --> 05:28:58.959
it being stretched because that whole area is connected to

2113
05:28:59.040 --> 05:29:10.400
your stomach. Now we're going to move or move further

2114
05:29:10.599 --> 05:29:15.279
up to your top of your body and I we

2115
05:29:15.439 --> 05:29:23.520
do the same this time, starting with your upper back.

2116
05:29:24.040 --> 05:29:29.200
Put my hands forward over and massive massage in that

2117
05:29:29.520 --> 05:29:36.200
area up to your spine, from the side of your

2118
05:29:36.240 --> 05:29:41.479
body up to your spine. So some of that message area,

2119
05:29:42.159 --> 05:29:48.159
that muscle tissue or whatever fatty tissue even will be

2120
05:29:48.439 --> 05:29:53.680
possibly from your chest because all connected the chest and

2121
05:29:53.799 --> 05:30:00.240
the back connect together. I'm going to be message gin

2122
05:30:00.319 --> 05:30:04.479
and just pull in some of that skin from your

2123
05:30:04.639 --> 05:30:05.840
side up.

2124
05:30:07.360 --> 05:30:16.080
And massaging the area of your upper back all the

2125
05:30:16.159 --> 05:30:17.279
way to your spine.

2126
05:30:21.680 --> 05:30:23.919
And then I'll move down a bit and I'll continue

2127
05:30:24.560 --> 05:30:27.799
with the middle of your back, doing exactly the same thing.

2128
05:30:31.479 --> 05:30:35.840
As gentle, as deep as you choose.

2129
05:30:44.520 --> 05:30:48.400
Now, I'll move or the other side again and do

2130
05:30:48.560 --> 05:30:51.959
the exact same thing with the top of your back

2131
05:30:52.880 --> 05:31:01.880
on the other side, from pretty much underneath your arm

2132
05:31:02.000 --> 05:31:17.599
area really to your spine, and then continuing that all

2133
05:31:17.599 --> 05:31:22.680
the way down, including your lower your middle of your back.

2134
05:31:36.360 --> 05:31:41.560
I'm gonna go to your thighs, the backs of your thighs,

2135
05:31:44.240 --> 05:31:51.639
and the sides of your thighs, starting with your right leg.

2136
05:31:53.959 --> 05:32:01.360
Massage in the back and the sides of your thighs

2137
05:32:03.799 --> 05:32:10.200
gently and firmly. There's a lot of muscles there. It's

2138
05:32:10.240 --> 05:32:13.520
an area that can be very tense at times and

2139
05:32:13.720 --> 05:32:17.080
maybe needs a little bit more pressure than the rest

2140
05:32:17.119 --> 05:32:25.279
of the body that's up to you. You can gently

2141
05:32:25.439 --> 05:32:32.680
strike the back of your legs where you know, opposite

2142
05:32:32.799 --> 05:32:38.319
your knee joint or underneath your knee joint, very sensitive,

2143
05:32:38.599 --> 05:32:51.200
gentle area. And then working down to your calf muscles,

2144
05:32:54.119 --> 05:33:04.240
massage in your calf muscles thoroughly and deeply, chees using

2145
05:33:04.319 --> 05:33:23.400
both hands fingers digging deep to your ankles, in the

2146
05:33:23.520 --> 05:33:30.319
back of your back of your ankles, just generly message

2147
05:33:30.400 --> 05:33:37.200
in that area, maybe.

2148
05:33:39.639 --> 05:33:42.759
Lifting the leg and stretching a little bit.

2149
05:33:52.880 --> 05:34:08.040
Moving to the right foot, massage in the bottom of

2150
05:34:08.119 --> 05:34:22.479
your feet and the side of your feet gently but

2151
05:34:23.520 --> 05:34:25.319
firm enough so they don't tickle.

2152
05:34:31.119 --> 05:34:36.560
Just allow the pleasure that you get from heaving your

2153
05:34:36.639 --> 05:34:41.520
feet messaged to just overtake you.

2154
05:34:44.759 --> 05:34:50.400
As I continue to message your feet, the bottoms of

2155
05:34:50.479 --> 05:34:56.680
your feet, the sides, your arches.

2156
05:34:56.880 --> 05:34:57.560
Your heel.

2157
05:35:00.040 --> 05:35:02.240
You can put a lot of pressure into your heel

2158
05:35:03.040 --> 05:35:08.040
and it feels amazing, Yet the arches need to be

2159
05:35:08.159 --> 05:35:19.840
a bit more gentle. Stretching your toes gently, the massage

2160
05:35:19.919 --> 05:35:25.959
in the bottoms of your toes with my fingers, each

2161
05:35:26.080 --> 05:35:39.720
one individually. Moving over to the left leg to do

2162
05:35:39.880 --> 05:35:48.639
exactly the same thing. Starting at the top of the thighs.

2163
05:35:50.840 --> 05:35:53.360
Work in the back of the thighs and the sides,

2164
05:35:55.040 --> 05:36:06.080
massaging deeply and gently. Holy area, working all the way down.

2165
05:36:13.080 --> 05:36:18.840
And this is an area that maybe you could like

2166
05:36:18.959 --> 05:36:28.360
to spend more time relaxing and messaging. Perhaps if you wanted,

2167
05:36:28.520 --> 05:36:33.000
I could make a future recording. I want's spend more

2168
05:36:33.080 --> 05:36:35.040
time on one particular area.

2169
05:36:40.799 --> 05:36:42.000
As you moved down.

2170
05:36:44.639 --> 05:36:56.560
To your calf muscles, massagy and your calf muscles firmly.

2171
05:36:58.159 --> 05:36:59.240
And gently.

2172
05:37:04.520 --> 05:37:13.000
Move down your ankle into your feet. Massage in the

2173
05:37:13.479 --> 05:37:23.520
backs of your feet, the bottoms of your feet, stretching

2174
05:37:23.759 --> 05:37:30.119
your toes and message in each toe individually. And that

2175
05:37:30.479 --> 05:37:36.279
feeling of pleasure and release. The experience when you're having

2176
05:37:37.080 --> 05:37:58.159
your feet and massaged feels really good. Now shed turn

2177
05:37:58.319 --> 05:38:09.439
over in your mind. Laying on your back, I'm just

2178
05:38:09.520 --> 05:38:26.880
gonna start again your neck area, in your shoulders, just

2179
05:38:27.040 --> 05:38:30.639
to get back in touch with that area.

2180
05:38:37.200 --> 05:38:38.319
And lets you move up.

2181
05:38:46.159 --> 05:38:50.959
I can clean my hands, made them more fresh, because

2182
05:38:51.000 --> 05:38:59.959
now I'm going to message your face simply starting off

2183
05:39:00.040 --> 05:39:11.000
of your forehead. Your eyes are closed, you can just

2184
05:39:11.560 --> 05:39:17.799
stretch your eyes a little bit, pushing up on your eyebrows,

2185
05:39:24.599 --> 05:39:37.400
just messaging around your scalp, massaging down your cheeks, around

2186
05:39:37.479 --> 05:39:49.720
your ears, into your jaw shently, the sides of your

2187
05:39:49.840 --> 05:39:54.479
neck chin.

2188
05:40:05.799 --> 05:40:07.200
They're just moving down.

2189
05:40:11.360 --> 05:40:18.119
Try your neck down to your chest, starting him by

2190
05:40:18.279 --> 05:40:25.360
message in the very top of your chest where the

2191
05:40:25.479 --> 05:40:38.840
collar bone is. Give a side of the collarbone, and

2192
05:40:38.919 --> 05:40:51.599
then just message in the hole of the chest moving

2193
05:40:51.680 --> 05:41:05.279
the chest around because it's quite a large area. You

2194
05:41:05.360 --> 05:41:13.080
can move from one side to the next, moving my

2195
05:41:13.279 --> 05:41:24.040
hands underneath pretty much where your arms are, stretching up,

2196
05:41:26.200 --> 05:41:29.720
stretching some of the muscles of your back in the process.

2197
05:41:34.560 --> 05:41:37.479
Moving up over your chest.

2198
05:41:41.759 --> 05:41:57.159
And they're moving down again. They're laying my hands.

2199
05:41:57.840 --> 05:42:04.360
They're just message gently and slide down towards your stomach,

2200
05:42:06.159 --> 05:42:12.599
starting in the middle of your chest, and then gradually

2201
05:42:12.919 --> 05:42:20.240
my head's moving apart, having massaging and sliding at the

2202
05:42:20.319 --> 05:42:29.159
same time, moving down to just below your red cage,

2203
05:42:38.479 --> 05:42:47.240
moving down and then messaging up again, giving your chest

2204
05:42:48.799 --> 05:42:50.080
all the attention.

2205
05:42:51.439 --> 05:42:57.360
That it needs to feel completely relaxed.

2206
05:43:04.680 --> 05:43:08.439
Remembering that I'm also going to be focusing on your

2207
05:43:08.720 --> 05:43:13.919
sides as well, an area that really doesn't get much

2208
05:43:14.000 --> 05:43:26.200
attention but feels really good when it's massaged. Just stroking

2209
05:43:26.319 --> 05:43:33.759
my hands down the sides of your body, just below

2210
05:43:33.840 --> 05:43:46.560
your arms, all the way down to your hips. Now

2211
05:43:47.200 --> 05:43:52.400
move into your stomach area. I'm going to stand on

2212
05:43:52.479 --> 05:43:55.000
one side of you like I did when I dig

2213
05:43:55.080 --> 05:43:55.799
your lower back.

2214
05:43:58.360 --> 05:43:59.000
I'm gonna do a.

2215
05:43:59.119 --> 05:44:04.959
Similar process of just stretching the muscles from your side,

2216
05:44:08.479 --> 05:44:17.400
gently massaging from one side.

2217
05:44:17.159 --> 05:44:18.040
To the next.

2218
05:44:20.080 --> 05:44:26.880
Move in the whole area from below your ribs all

2219
05:44:27.000 --> 05:44:38.000
the way down to below your belly button, and then move.

2220
05:44:37.919 --> 05:44:40.959
Around to the other side of you and repeat that.

2221
05:44:47.560 --> 05:45:01.560
Process of relaxing, deeply, calmly, feel loose, You feel free.

2222
05:45:04.000 --> 05:45:04.959
And there's something.

2223
05:45:04.680 --> 05:45:09.479
About having your stomach massage that's different from any other

2224
05:45:09.639 --> 05:45:17.520
part because we do have a tendency of holding a

2225
05:45:17.639 --> 05:45:22.000
different kind of stress in your stomach that we may

2226
05:45:22.080 --> 05:45:30.880
not be aware of. There's an our message your stomach

2227
05:45:33.200 --> 05:45:40.439
in front of your stomach, making circles around your belly

2228
05:45:40.520 --> 05:45:56.159
bottom thing going the other way around. There a gentleness

2229
05:45:56.319 --> 05:46:02.319
and a freedom that comes from feeling how you're feeling.

2230
05:46:07.840 --> 05:46:15.080
As I now move down the tops of your thighs muscles,

2231
05:46:15.639 --> 05:46:20.560
massaging them, and I can do this to your legs

2232
05:46:20.639 --> 05:46:31.279
at the same time, pressing down, massaging deeply those muscles

2233
05:46:31.360 --> 05:46:40.279
in your thighs, the front of your thighs, and moving

2234
05:46:40.479 --> 05:46:51.520
down to your knees, gently massaging your knees. Sliding down

2235
05:46:51.680 --> 05:46:58.759
your shins, put pressure on either side of your shin gently,

2236
05:47:01.400 --> 05:47:15.639
softly but firmly, moving down to your ankles, stroking the

2237
05:47:15.840 --> 05:47:26.360
tops of your feet, and then with each foot in

2238
05:47:26.479 --> 05:47:31.599
each hand, just gently messaging the whole of the foot,

2239
05:47:35.880 --> 05:47:41.439
the top, the bottom, your heel, your ankle, your toes,

2240
05:47:43.919 --> 05:47:53.840
messaging every part of your feet. Feels so good to

2241
05:47:54.000 --> 05:48:10.599
still let go and enjoy the process, enjoy feeling so

2242
05:48:10.959 --> 05:48:25.439
deeply relaxed, so much comfort, and so many feelings that

2243
05:48:25.639 --> 05:48:40.080
come just from touching your skin. And you can just

2244
05:48:41.240 --> 05:48:50.680
lie there for as long as you choose, enjoying the

2245
05:48:50.959 --> 05:49:01.639
feeling of deep comfort from being massaged by me.

2246
05:49:08.799 --> 05:49:18.119
Enjoy feeling deep ay.

2247
05:49:22.759 --> 05:49:22.799
Ra.

2248
05:49:29.279 --> 05:49:30.840
And all we're gonna do is.

2249
05:49:34.400 --> 05:49:39.200
Blow out some candles. In your mind.

2250
05:49:50.479 --> 05:50:00.919
There, we're gonna be a hundred candles, and you're going

2251
05:50:00.959 --> 05:50:10.319
to blow each one out individually, one by one, starting

2252
05:50:11.159 --> 05:50:11.919
at one hundred.

2253
05:50:13.000 --> 05:50:14.279
As I count down.

2254
05:50:19.240 --> 05:50:26.080
All the way down to one, and each time I

2255
05:50:26.400 --> 05:50:35.439
say a number, you can imagine that candle in front

2256
05:50:35.520 --> 05:50:41.799
of you, and I'd like you to actually eat physically

2257
05:50:46.159 --> 05:51:00.119
generally blow that candle out, just so it's not a

2258
05:51:00.360 --> 05:51:11.439
big blows, just a gentle, and that candle will extinguish.

2259
05:51:16.159 --> 05:51:20.959
And then I'll say the next number, so we move down.

2260
05:51:23.959 --> 05:51:30.479
And you can just blow that one out as well.

2261
05:51:36.400 --> 05:51:47.000
And as we move down the numbers, you'll find yourself feeding.

2262
05:51:46.959 --> 05:51:52.680
More and more relaxed. If you need.

2263
05:51:54.200 --> 05:52:03.439
To sleep, it'll also find yourself becoming incredibly tired and sleepy.

2264
05:52:07.279 --> 05:52:14.720
In fact, you may struggle to blow out all one

2265
05:52:14.880 --> 05:52:31.759
hundred of these candles as you feel more and more

2266
05:52:32.080 --> 05:52:59.759
deeply relaxed, more and more deeply tired, and the fir

2267
05:53:00.319 --> 05:53:06.840
you go down, the more your mind.

2268
05:53:08.360 --> 05:53:20.680
Starts to drift. You may find that you stop listening

2269
05:53:20.919 --> 05:53:33.680
to me after a while. And even though there maybe

2270
05:53:34.599 --> 05:53:43.639
background sounds where you are, you'll be aware of those sounds.

2271
05:53:46.599 --> 05:53:47.599
At the moment.

2272
05:53:52.639 --> 05:53:53.279
He may.

2273
05:53:56.639 --> 05:54:12.680
Start just not even notice them at all because they're unimportant.

2274
05:54:20.720 --> 05:54:25.919
Where I am, I've got the sounds of the birds,

2275
05:54:27.799 --> 05:54:32.479
there's a horrors the pigeon who likes to say hello.

2276
05:54:32.759 --> 05:54:44.720
Sometimes there's the old plane that goes by, maybe traffic

2277
05:54:45.040 --> 05:54:55.720
and trains in the distance, But none of that scene

2278
05:54:55.880 --> 05:55:09.520
is important whatsoever. Or candles you blow out, the less

2279
05:55:09.639 --> 05:55:21.799
important anything is, or candles you blow.

2280
05:55:21.639 --> 05:55:42.880
Out, the further seemed to move away from sounds, general

2281
05:55:46.319 --> 05:55:57.520
date days. Stuff seems to just move away on its own.

2282
05:56:02.799 --> 05:56:04.959
You feel more.

2283
05:56:07.240 --> 05:56:28.119
Calmer with every candle you blow out, guiding you the

2284
05:56:28.360 --> 05:56:41.319
next number, did you hear me say? And then you

2285
05:56:41.479 --> 05:57:08.639
blow that candle out too, so easy, so simple. I'm

2286
05:57:08.720 --> 05:57:18.639
gonna start by introducing the first candle.

2287
05:57:22.159 --> 05:57:34.400
This is a hundred. First candle, This is one hundred.

2288
05:57:39.279 --> 05:57:41.439
When you blow that.

2289
05:57:41.799 --> 05:57:54.880
Candle out, you'll find immediately a slight.

2290
05:57:56.599 --> 05:58:08.439
Change in how you feel, as well as a real

2291
05:58:08.759 --> 05:58:09.400
sense of.

2292
05:58:11.919 --> 05:58:25.919
Positivity growing within you, relaxation and sleepiness.

2293
05:58:29.279 --> 05:58:53.040
Expanding. Starting with one hundred blowing out back candle.

2294
05:58:52.680 --> 06:00:34.479
Now ninety nine, candle ninety eight, candle ninety seven, good

2295
06:00:34.599 --> 06:01:57.520
l t s canned ninety five, can ninety four, candle

2296
06:02:03.319 --> 06:03:06.360
ninety three, ninety two, ninety one.

2297
06:03:24.479 --> 06:04:25.880
Candle ninety and eighty nine and eight.

2298
06:04:27.720 --> 06:04:58.240
Eight and.

2299
06:05:09.880 --> 06:07:43.840
Eight canto eight eighty five, eight.

2300
06:08:08.799 --> 06:09:26.799
Eighty two two two.

2301
06:10:07.759 --> 06:11:03.639
Dust, can.

2302
06:11:07.599 --> 06:12:01.159
Seventy nine, candle seventy eight, candle seventy seven, candle twenty six,

2303
06:12:15.080 --> 06:13:14.560
candle seventy five, candle seventy four, candle seventy three, candle

2304
06:13:19.759 --> 06:14:21.840
seventy two, candle seventy one, candle seventy one, candle seventy

2305
06:14:37.000 --> 06:15:30.000
and sixty nine, candle sixty eight, candle sixty seven, candle

2306
06:15:33.720 --> 06:16:36.599
sixty five, candle sixty four, candle sixty four, candle sixty three,

2307
06:16:46.400 --> 06:18:42.040
candle sixty sixty one, sixty handle fifty nine candle fifty eight,

2308
06:18:52.880 --> 06:20:23.560
candle fifty seven, fifty six, candle fifty five, candle fifty four,

2309
06:20:45.799 --> 06:22:54.360
handle fifty three, fifty fifty candle fifty candle fifty one,

2310
06:23:14.520 --> 06:25:08.759
candle fifty candle foty nine, came fourty eight, forty seven,

2311
06:25:38.080 --> 06:27:34.840
candle forty six, candle forty five forty two zoo do

2312
06:27:34.880 --> 06:30:14.319
you want candle forty candle thirty nine eight, candle thirty seven,

2313
06:30:53.400 --> 06:33:04.159
candle thirty five, thirty four, canto thirty three, thirty one

2314
06:33:47.360 --> 06:36:51.200
candle sat candle two twentyteen nine, can twenty eight, candle

2315
06:36:55.279 --> 06:39:49.000
twenty seven, twenty six, cant wenty five four and twenty three.

2316
06:40:27.040 --> 06:41:51.200
Can die and commit and waiting.

2317
06:42:53.919 --> 06:42:57.560
Two N S.

2318
06:43:50.000 --> 06:44:42.520
SERVT six day.

2319
06:45:39.880 --> 06:46:01.479
Four s.

2320
06:48:39.200 --> 06:56:21.319
Y nine five two candle or let go.

2321
06:56:22.799 --> 06:56:28.959
Of all of those thoughts, worries, concerns about the past,

2322
06:56:30.799 --> 06:56:35.319
thoughts about the future, and even things you've been thinking

2323
06:56:35.360 --> 06:56:36.080
about today.

2324
06:56:38.159 --> 06:56:43.000
Just let it all go because none of.

2325
06:56:43.000 --> 06:56:52.880
It is useful in this moment. This is your opportunity

2326
06:56:57.479 --> 06:57:12.080
to just focus on feeling relaxed, allowing yourself to get

2327
06:57:12.159 --> 06:57:18.959
in touch with that natural sense of peace.

2328
06:57:21.360 --> 06:57:23.119
That we all have within us.

2329
06:57:25.520 --> 06:57:30.959
It's available for everyone, it just sometimes takes a little

2330
06:57:31.000 --> 06:57:37.279
bit of effort to set up the right time and

2331
06:57:37.479 --> 06:57:44.759
place in order for you to just let go, because

2332
06:57:44.880 --> 06:57:47.000
when you do decide.

2333
06:57:48.720 --> 06:57:54.040
To let go and relax, that's what your body starts

2334
06:57:54.119 --> 06:58:02.479
to do because you've chosen. You've chosen to just.

2335
06:58:04.000 --> 06:58:09.639
Allow your body to unwind and your mind starts to

2336
06:58:09.759 --> 06:58:10.360
slow down.

2337
06:58:13.680 --> 06:58:14.799
And it's a nice feeling.

2338
06:58:16.840 --> 06:58:20.000
It's a nice feeling at the beginning, just to know

2339
06:58:21.119 --> 06:58:31.200
that you have chosen to decide to relax deeply, and

2340
06:58:31.319 --> 06:58:37.880
because you've made that decision, your body will just follow suit.

2341
06:58:40.439 --> 06:58:45.119
Because sometimes all the muscles in your body need is

2342
06:58:45.400 --> 06:58:55.040
just permission from you to relax. Because so often we're busy,

2343
06:58:55.279 --> 06:58:59.479
we're going from here to there, we're walking around, and

2344
06:58:59.560 --> 06:59:05.959
we're doing in stuff, and the body doesn't have any

2345
06:59:06.599 --> 06:59:15.479
time or space to really relax deeply. So it kind

2346
06:59:15.520 --> 06:59:20.279
of waits for you to lead the way, waits for

2347
06:59:20.439 --> 06:59:21.240
your permission.

2348
06:59:25.599 --> 06:59:26.279
And when you do.

2349
06:59:27.919 --> 06:59:33.080
Give your permission, when you give to say so, when

2350
06:59:33.159 --> 06:59:36.319
you say okay, it's time.

2351
06:59:38.400 --> 06:59:39.279
For your body.

2352
06:59:40.680 --> 06:59:49.599
To let go completely and relax totally, your body just follows.

2353
06:59:52.759 --> 06:59:58.040
So like a breath of relief. Ah good, I can

2354
06:59:58.119 --> 06:59:58.840
now relax.

2355
07:00:02.439 --> 07:00:06.319
That feeling at the end of a day of very

2356
07:00:06.479 --> 07:00:10.880
physical day that you may experience in the past, where

2357
07:00:10.919 --> 07:00:13.840
you get home and you just sit down on a chair,

2358
07:00:14.919 --> 07:00:19.759
maybe you kick your shoes off, and h feels so nice.

2359
07:00:21.840 --> 07:00:25.840
Know that you don't have to get up again for

2360
07:00:25.880 --> 07:00:29.080
a little while at least, and if you choose, you

2361
07:00:29.200 --> 07:00:31.119
can just sit there for maybe an.

2362
07:00:31.040 --> 07:00:31.520
Hour to.

2363
07:00:34.200 --> 07:00:38.479
Feels blissful.

2364
07:00:42.560 --> 07:00:44.479
And just by sitting down.

2365
07:00:44.599 --> 07:00:49.279
Like that, your body knows that it's time to relax.

2366
07:00:50.919 --> 07:00:56.759
Your body has been given permission from you. Because it's

2367
07:00:56.799 --> 07:01:07.000
a mindset in your mind, you're prepared to let go

2368
07:01:07.200 --> 07:01:17.279
of everything and just completely allow all the stress of

2369
07:01:17.360 --> 07:01:26.840
your body to evaporate. Any tensions can just gradually.

2370
07:01:28.919 --> 07:01:29.279
Vanish.

2371
07:01:35.799 --> 07:01:47.479
It's almost like magic, really, because that sense of relaxation

2372
07:01:47.799 --> 07:01:53.799
in your body, it's a very natural state. It's not

2373
07:01:54.000 --> 07:01:58.840
something unusual. It may feel unusual when you first start

2374
07:01:58.919 --> 07:02:03.360
to relax a few if you haven't really spent a

2375
07:02:03.439 --> 07:02:07.680
lot of time focusing and giving yourself this space to

2376
07:02:07.880 --> 07:02:15.080
let go completely and relax. They seem almost alien, but

2377
07:02:15.200 --> 07:02:21.720
it isn't. It's actually the most natural thing in the world.

2378
07:02:23.040 --> 07:02:23.560
To let go.

2379
07:02:23.880 --> 07:02:33.560
Completely, to relax totally, the most natural thing in the

2380
07:02:33.680 --> 07:02:38.520
world to allow yourself.

2381
07:02:42.319 --> 07:02:43.279
To feel.

2382
07:02:44.479 --> 07:02:51.080
Really calm in your mind, and it is almost like

2383
07:02:51.240 --> 07:02:52.959
a literal unwinding.

2384
07:02:56.639 --> 07:02:58.520
It's like you press a button.

2385
07:03:00.799 --> 07:03:07.200
And all the tension just releases, and it's like a wheel,

2386
07:03:07.599 --> 07:03:11.799
like a cog, like the inside of the clock, just unwinding.

2387
07:03:12.439 --> 07:03:15.560
And he's Almo, should I you could see that the

2388
07:03:15.639 --> 07:03:21.000
little wind up knob that's used just going the opposite

2389
07:03:21.040 --> 07:03:27.040
way that you choose to wind it up, and the

2390
07:03:27.279 --> 07:03:37.840
energy that frenetic stress for energy gradually winding down, losing

2391
07:03:38.000 --> 07:03:45.759
its power, losing its strength. There's a sense of relaxation

2392
07:03:46.159 --> 07:03:57.360
becomes stronger and deeper, and you may find a more

2393
07:03:57.520 --> 07:04:11.040
relaxed your Your mind starts to wonder, maybe seem to

2394
07:04:11.159 --> 07:04:15.720
stop listening to me for a while, Your mind goes

2395
07:04:15.880 --> 07:04:21.240
somewhere else, and then you realize you're listening to me again,

2396
07:04:23.919 --> 07:04:27.159
and now it's just your mind to drifting to sleep,

2397
07:04:30.400 --> 07:04:40.560
which is quite natural, because sometimes when we're stressed and tense,

2398
07:04:41.880 --> 07:04:45.319
we're not may I actually be aware of what we

2399
07:04:45.560 --> 07:04:49.520
need or we physically your emotionally.

2400
07:04:50.919 --> 07:04:52.400
Need in this moment.

2401
07:04:55.279 --> 07:04:58.520
But when you allow your.

2402
07:04:58.520 --> 07:05:04.240
Body and mind to relax completely and you let go

2403
07:05:04.360 --> 07:05:06.680
of all thoughts.

2404
07:05:07.639 --> 07:05:15.799
Concerns, worries, ideas, all ngo and allow them to drop

2405
07:05:15.919 --> 07:05:26.040
onto the floor when you start to get in touch

2406
07:05:26.279 --> 07:05:39.479
with the feelings of such relaxation, feelings so nice to

2407
07:05:39.599 --> 07:05:45.880
be in touch with the calmness of the different body

2408
07:05:46.040 --> 07:05:47.319
parts as they.

2409
07:05:49.959 --> 07:05:53.680
Become looser and looser.

2410
07:05:57.840 --> 07:06:10.119
Even your breathings eats easier and more natural, effortless as

2411
07:06:10.159 --> 07:06:16.119
I call outs through your mouth or nose into your lungs,

2412
07:06:18.840 --> 07:06:27.919
breathing in comforts and relaxation, and then just breathing out any.

2413
07:06:28.880 --> 07:06:36.680
Excess remain intentional stress from every part of your body

2414
07:06:38.279 --> 07:06:38.840
and mind.

2415
07:06:42.560 --> 07:06:47.560
As you start to focus on your mind, maybe you

2416
07:06:47.880 --> 07:06:55.479
notice that things have come to a standstill or maybe

2417
07:06:55.919 --> 07:07:04.520
just much much lower than before, because your mind is

2418
07:07:04.680 --> 07:07:15.520
not really needed when listening to my voice, which allows

2419
07:07:15.599 --> 07:07:21.560
your mind to relax just as deep as your body.

2420
07:07:24.279 --> 07:07:36.279
And that's synchronicity between the relaxation of your body relaxation

2421
07:07:37.240 --> 07:07:38.080
of your mind.

2422
07:07:40.439 --> 07:07:41.639
Let you know that.

2423
07:07:43.799 --> 07:07:56.240
Feeling completely calm, loose, and relaxed really is a great

2424
07:07:57.200 --> 07:08:09.759
healing experience fear and has so many.

2425
07:08:11.040 --> 07:08:17.080
Positive benefits for your body and mind and your life.

2426
07:08:19.720 --> 07:08:28.479
To be able to let go everything and to relax completely,

2427
07:08:30.400 --> 07:08:38.520
you know, all parts of your body and mind, even

2428
07:08:38.639 --> 07:08:54.279
your boness arised, or your muscles are rised. Even the

2429
07:08:54.599 --> 07:09:01.439
skin that covers your body is relaxed.

2430
07:09:06.560 --> 07:09:07.840
Every hair.

2431
07:09:10.880 --> 07:09:11.439
That you have.

2432
07:09:13.240 --> 07:09:14.119
Is also.

2433
07:09:16.000 --> 07:09:31.759
Deeply relaxed, and your brain really starts to feel the

2434
07:09:31.959 --> 07:09:48.520
benefits this heathing relaxation. Unless you focus on the inside

2435
07:09:48.680 --> 07:09:53.919
of your scalp, where your brain is, you can start

2436
07:09:54.479 --> 07:10:03.319
to realize and notice the benefits of your brain relaxing

2437
07:10:03.880 --> 07:10:20.439
depail initial brain continues to rex sends those messages to

2438
07:10:21.240 --> 07:10:23.119
the rest of your body.

2439
07:10:24.639 --> 07:10:26.439
And to mind.

2440
07:10:28.119 --> 07:10:50.919
To re wax e more, delay, relax more completely, letting

2441
07:10:51.200 --> 07:11:03.799
go any remaining thoughts a concerns low than just drop

2442
07:11:04.080 --> 07:11:11.000
onto the floor because they're not not been necessary in

2443
07:11:11.680 --> 07:11:25.520
this moment, this moment of deep relaxation and calmness. Feeling

2444
07:11:28.119 --> 07:11:29.119
your brain.

2445
07:11:30.720 --> 07:11:54.200
With deep concentrated heathing, calming relaxing, every part of your brain.

2446
07:11:58.360 --> 07:12:14.880
Feeling so loose and comfortable, so relaxed and be peaceful.

2447
07:12:18.119 --> 07:12:30.240
Your brain feels so light, that's so healthy. That sense

2448
07:12:30.400 --> 07:12:34.279
of deep, deep comfort.

2449
07:12:36.159 --> 07:12:44.680
Really does allow you to enjoy.

2450
07:12:46.400 --> 07:12:58.080
Those ever increasing sensations of comfort that is spreading throughout

2451
07:12:58.279 --> 07:13:09.680
your body, relaxing each and every muscle your body.

2452
07:13:11.759 --> 07:13:14.799
Eat deeper.

2453
07:13:18.880 --> 07:13:35.799
And deeper, much more deeper than before, much more comfort

2454
07:13:38.400 --> 07:13:47.080
spreading through your body, your mind, be.

2455
07:13:48.840 --> 07:14:07.159
So peaceful and calm, so very peaceful in avery pot.

2456
07:14:09.479 --> 07:14:28.119
Of your body, letting go of everything and everything, so peaceful, calm,

2457
07:14:31.560 --> 07:14:46.919
so relax Every second the passes, you feel.

2458
07:14:48.959 --> 07:15:00.639
D d bad, relaxed, d per.

2459
07:15:02.799 --> 07:15:19.759
And deper less cold, so calm, peace.

2460
07:15:20.080 --> 07:15:32.240
For so very peace from your head down to your ties.

2461
07:15:35.360 --> 07:15:44.200
Such peace and comfort growing all all.

2462
07:15:44.040 --> 07:15:57.439
The time, Such peace and comfort spreading through your body,

2463
07:15:57.840 --> 07:16:14.560
your mind deeper depot, such comforts spreading and sinking deeper

2464
07:16:17.080 --> 07:16:28.759
into a remuscle of your body. Said, you feel amazing,

2465
07:16:31.720 --> 07:16:37.680
so relaxed, so pa so.

2466
07:16:42.520 --> 07:16:44.439
S relax.

2467
07:16:47.880 --> 07:16:58.200
And peace, let him go everything.

2468
07:17:02.479 --> 07:17:08.680
You're going to do a body scan, focusing on firstly

2469
07:17:08.880 --> 07:17:13.599
how you feel in your body, not trying to change

2470
07:17:14.279 --> 07:17:19.880
how you feel, not trying to relax, not trying to

2471
07:17:20.080 --> 07:17:27.240
move away from any discomfort or stress or tension. Just accepting,

2472
07:17:28.799 --> 07:17:33.880
observing and accepting how you feel in the different parts

2473
07:17:33.959 --> 07:17:40.639
of your body, Just allowing yourself to be exactly as

2474
07:17:40.720 --> 07:17:52.200
you are, to notice to get in touch with how

2475
07:17:52.240 --> 07:17:59.680
you actually feel in this moment. I'm going to start

2476
07:17:59.759 --> 07:18:10.759
off by focusing on your hands. Just be aware of

2477
07:18:10.880 --> 07:18:20.639
your hands, like you to move your hands around, just

2478
07:18:21.080 --> 07:18:26.880
maybe move your fingers a little bit. I've been enclosing

2479
07:18:26.959 --> 07:18:32.639
in your hands very gently, just so that you can

2480
07:18:34.599 --> 07:18:41.639
get in touch with how your hands and your fingers feel,

2481
07:18:47.040 --> 07:19:06.000
very very slow movements. Focusing now on your feet, and

2482
07:19:06.080 --> 07:19:09.959
if you can just do kind of an equivalent with

2483
07:19:10.159 --> 07:19:15.880
your feet is you've just done with your hands, maybe

2484
07:19:17.319 --> 07:19:25.919
turning your ankles, moving your feet around, moving your toes gently,

2485
07:19:28.720 --> 07:19:42.360
only very gently and very slowly, noticing how your feet feel.

2486
07:19:44.159 --> 07:19:45.119
In this moment.

2487
07:19:52.040 --> 07:19:58.200
Focusing now on your eyes, I'd like you to just

2488
07:20:00.000 --> 07:20:05.639
because on your eyelids. Maybe you can open and close

2489
07:20:05.720 --> 07:20:09.919
your eyes a couple of times to really get in

2490
07:20:10.159 --> 07:20:14.240
touch with how you feel when you do close your eyes.

2491
07:20:16.400 --> 07:20:18.720
The muscle changes.

2492
07:20:20.599 --> 07:20:26.520
In your eyes when you do close them, maybe raising

2493
07:20:26.639 --> 07:20:35.680
your eyebrows. It stretches the tops of your eyes, perhaps

2494
07:20:35.919 --> 07:20:43.840
squinting your eyes, scrunching up your eyes, just so you

2495
07:20:43.959 --> 07:20:47.119
can herely get in touch.

2496
07:20:49.479 --> 07:20:57.119
With all aspects of how your eyes feel.

2497
07:20:59.560 --> 07:21:15.159
Right out now focusing on your thighs, then you know

2498
07:21:15.200 --> 07:21:20.479
it just starts you to gently tense your thighs, just

2499
07:21:21.479 --> 07:21:24.240
very very gently.

2500
07:21:26.159 --> 07:21:36.840
Just enough so you can become more attuned to the

2501
07:21:38.119 --> 07:21:40.639
physical sensation.

2502
07:21:41.759 --> 07:21:46.919
Of your upper legs, the front of your thighs, and

2503
07:21:47.040 --> 07:21:53.959
the backs of your thighs, noticing.

2504
07:21:55.599 --> 07:22:02.040
And observing how your thighs fear.

2505
07:22:03.319 --> 07:22:16.279
Right now, moving your focus to the back of your neck,

2506
07:22:19.959 --> 07:22:26.599
just noticing the back of your neck, the muscles, and

2507
07:22:26.720 --> 07:22:29.680
of course they lead to the side of your neck.

2508
07:22:31.159 --> 07:22:36.279
They also lead to the top of your back, which

2509
07:22:36.439 --> 07:22:37.599
leads to your shoulders.

2510
07:22:39.240 --> 07:22:41.240
So as your focus on.

2511
07:22:41.799 --> 07:22:47.119
The back of your neck, maybe you can move your

2512
07:22:47.319 --> 07:22:52.200
head gently upwards as if you're looking up.

2513
07:22:54.159 --> 07:22:59.759
Maybe moving your head down as if you're looking down.

2514
07:23:02.919 --> 07:23:09.400
Perhaps moving your headside to side, right to left, but

2515
07:23:09.840 --> 07:23:20.959
only very slowly and very gently. I'm not trying to

2516
07:23:21.400 --> 07:23:22.759
force anything.

2517
07:23:24.520 --> 07:23:34.200
It has to be very very gentle, just so you can.

2518
07:23:35.759 --> 07:23:47.319
Be more in touch with the feelings, with the sensations,

2519
07:23:47.560 --> 07:23:54.959
the physical sensations of how the back of your neck.

2520
07:23:56.240 --> 07:24:10.599
Feels. Right now, as we now focus.

2521
07:24:12.919 --> 07:24:18.119
On the tops of your arms, the parts where your

2522
07:24:18.279 --> 07:24:23.439
biceps and your triceps are between your elbow and your shoulders.

2523
07:24:27.040 --> 07:24:32.080
So you focus on those parts and tops of your arms,

2524
07:24:34.319 --> 07:24:42.919
you may like to just tense them, but very very gently.

2525
07:24:44.360 --> 07:24:45.479
And slowly.

2526
07:24:48.040 --> 07:24:56.040
See you're not straining or putting any pressure whatsoever.

2527
07:24:56.959 --> 07:24:57.840
On your arms.

2528
07:25:00.560 --> 07:25:07.919
It's just slowly you can gain more of a sense

2529
07:25:08.240 --> 07:25:12.959
of how your upper arms.

2530
07:25:14.240 --> 07:25:18.639
Are feeling in this moment.

2531
07:25:22.040 --> 07:25:32.400
Just notice them as you gently, very gently and slowly

2532
07:25:34.159 --> 07:25:45.119
tighten the muscles and then let go. Notice how the

2533
07:25:45.319 --> 07:25:47.240
tops of your arms feel.

2534
07:25:50.080 --> 07:26:00.439
Right now, as our.

2535
07:26:00.799 --> 07:26:12.319
Focus on your stomach, the area the lower abdomen area below.

2536
07:26:12.080 --> 07:26:16.040
Your belly button, moving all.

2537
07:26:15.959 --> 07:26:16.880
The way down.

2538
07:26:20.040 --> 07:26:30.599
To your hips, just above your grind. Maybe you're able

2539
07:26:30.759 --> 07:26:34.439
to tense these muscles.

2540
07:26:35.799 --> 07:26:45.200
In that area very very gently and slowly.

2541
07:26:50.840 --> 07:26:55.240
If that's a difficult thing to do, maybe you can

2542
07:26:55.479 --> 07:27:06.000
just move your body, pushing your stomach up, maybe move

2543
07:27:06.159 --> 07:27:08.240
a little bit aside.

2544
07:27:08.200 --> 07:27:19.560
Us nor hips, just so get more in tune with hew,

2545
07:27:19.720 --> 07:27:28.680
your lower abdomen area his feeling.

2546
07:27:31.119 --> 07:27:32.080
In this moment.

2547
07:27:38.639 --> 07:27:42.919
Just noticing the physical.

2548
07:27:44.080 --> 07:27:50.639
Sensations or your lower abdomen.

2549
07:28:01.040 --> 07:28:05.040
As you move your attention.

2550
07:28:07.040 --> 07:28:15.279
To your mouth, noticing in your lips.

2551
07:28:16.880 --> 07:28:25.319
And inside your mouth, your teeth, your gums, your tongue.

2552
07:28:34.919 --> 07:28:43.560
Just noticing how your tongue and your mouth feels. It

2553
07:28:43.720 --> 07:28:44.959
may help by.

2554
07:28:46.919 --> 07:28:54.200
Moving your tongue around your mouth, moving it to your left,

2555
07:28:55.919 --> 07:29:01.599
maybe pressing it gently against the side of your mouth,

2556
07:29:03.159 --> 07:29:08.159
and then to the right gently to the side of

2557
07:29:08.240 --> 07:29:16.200
your mouth, perhaps pressing up against the top of your mouth,

2558
07:29:17.360 --> 07:29:23.200
and then down gently against the bottom of your mouth,

2559
07:29:25.919 --> 07:29:29.439
always very slowly.

2560
07:29:32.279 --> 07:29:37.319
And a very very gentle.

2561
07:29:41.759 --> 07:29:43.000
So that you can.

2562
07:29:46.560 --> 07:29:58.840
Be aware of how you feel in your mouth area.

2563
07:30:10.119 --> 07:30:30.279
Now I'm going to focus on your wrists, and I'll

2564
07:30:30.439 --> 07:30:37.360
ask you to maybe just routine your wrists.

2565
07:30:38.720 --> 07:30:46.759
By moving your hands in a circular motion very gently

2566
07:30:48.720 --> 07:31:10.639
and slowly, just soly can feel the sensations that you

2567
07:31:11.119 --> 07:31:16.599
are currently experiencing in.

2568
07:31:19.560 --> 07:31:30.240
Your risks. Perhaps move in your hands up and down.

2569
07:31:32.639 --> 07:31:58.680
The game very very champly and slowly, very chancel, and

2570
07:32:14.080 --> 07:32:31.520
now start to observe your lower back. There bad part is.

2571
07:32:33.119 --> 07:32:41.400
Just above your hips, where your cosix are.

2572
07:32:48.799 --> 07:32:54.919
A whole area which also really does include the signs

2573
07:32:55.799 --> 07:33:06.840
of your body because those muscles very much connected. There's

2574
07:33:06.919 --> 07:33:14.240
those muscles also move into your hyperia, connect into your

2575
07:33:14.360 --> 07:33:32.799
buttocks side of your hips, and if you're physically able

2576
07:33:33.000 --> 07:33:42.200
to do so, maybe you can very gently just move

2577
07:33:42.400 --> 07:33:43.279
your body.

2578
07:33:45.639 --> 07:33:59.759
Eviss slightly, very slowly some side to side just enough

2579
07:34:05.319 --> 07:34:24.759
sa gauge how you feel your lawer back. Perhaps secretly

2580
07:34:24.840 --> 07:34:40.080
even move your hips gently up and down gently slowly

2581
07:34:43.319 --> 07:34:44.680
in order's.

2582
07:34:48.799 --> 07:34:50.360
Be in touch.

2583
07:34:52.680 --> 07:34:57.119
With the physical sensations.

2584
07:34:57.479 --> 07:34:58.880
Of your lawer back.

2585
07:35:15.759 --> 07:35:23.240
As we know you to your attention.

2586
07:35:26.720 --> 07:35:27.880
To your joe.

2587
07:35:30.919 --> 07:35:36.560
An area for your chin all the way up to

2588
07:35:36.799 --> 07:35:38.479
the wheal ears are.

2589
07:35:41.479 --> 07:35:43.080
Oh, your jaw.

2590
07:35:53.400 --> 07:35:54.080
You can just.

2591
07:35:56.080 --> 07:36:02.400
If it's okay to do same, chip clean open your

2592
07:36:02.520 --> 07:36:15.560
mouth nor wide nice stretching, just very gently and slowly

2593
07:36:16.720 --> 07:36:23.919
opening your mouth, closing your mouth.

2594
07:36:25.919 --> 07:36:44.799
Very gently and slowly, so you can be in touch

2595
07:36:51.639 --> 07:37:25.000
with how your jaw feels. Now, I like to sit

2596
07:37:25.240 --> 07:37:30.080
down the chest around.

2597
07:37:39.279 --> 07:37:44.520
You don't need to do anything to move your chest

2598
07:37:46.759 --> 07:37:58.400
because it moves every time you breathe. It moves very gently,

2599
07:38:00.360 --> 07:38:10.119
in slowly automatically with each breath he take.

2600
07:38:17.200 --> 07:38:35.919
As you focus on your chest he else when you breathe,

2601
07:39:04.799 --> 07:39:13.400
move in your focus to your forearms with your elbows.

2602
07:39:19.360 --> 07:39:25.720
Maybe you're able to very gently.

2603
07:39:27.119 --> 07:39:29.240
And slowly.

2604
07:39:31.000 --> 07:39:39.520
Dense the muscles in your forearms, and when you do that,

2605
07:39:40.040 --> 07:40:13.159
you can feel your elbows as well, very gently and slowly, gently.

2606
07:40:15.959 --> 07:40:18.040
And softly.

2607
07:40:21.560 --> 07:40:53.360
Absurding your forums and helpers. Now focus.

2608
07:40:59.799 --> 07:41:06.639
The rest of your back, your upper back.

2609
07:41:10.919 --> 07:41:28.360
And the middle the middle of your back. Again, this

2610
07:41:29.000 --> 07:41:37.840
part of your body moves also every.

2611
07:41:37.919 --> 07:41:45.599
Time you prey. You may not notice that.

2612
07:41:47.759 --> 07:42:00.759
Usually makes you upsert your upper back in the middle back.

2613
07:42:05.319 --> 07:42:09.159
Really that.

2614
07:42:10.720 --> 07:43:13.400
Shin'ts in your focus into your hip area, your butts bray,

2615
07:43:16.200 --> 07:43:19.119
there's a muscles, those bones.

2616
07:43:21.159 --> 07:44:01.919
In your midsection. Just noticing how your hips feel. Right now,

2617
07:44:09.439 --> 07:44:25.240
you can very very gently love your hips, maybe sighed

2618
07:44:25.439 --> 07:44:29.479
the side very gently and.

2619
07:44:32.520 --> 07:44:50.560
Sor yeah, very.

2620
07:44:55.000 --> 07:45:33.279
Gently softly. M Everything starts to slow down, including the

2621
07:45:33.919 --> 07:45:37.880
thoughts in your mind and your mind.

2622
07:45:37.720 --> 07:45:48.040
Itself just starts to gradually. It doesn't have to be instant,

2623
07:45:48.119 --> 07:45:56.159
but just gradually starting too. It's almost like time is

2624
07:45:56.599 --> 07:46:07.680
storing chin. It's a slower pace to maybe what you're

2625
07:46:08.080 --> 07:46:15.680
used to in your day to day life. It's a

2626
07:46:15.919 --> 07:46:42.880
slower movement of energy, very small movements which make up

2627
07:46:43.240 --> 07:46:50.799
the larger movements, which is always the case. Now. When

2628
07:46:50.840 --> 07:46:56.000
you move your hand, it might seem like it's one movement,

2629
07:46:56.119 --> 07:47:04.080
but it's lots of minute different muscles moving in accordance

2630
07:47:04.159 --> 07:47:15.360
with each other. And what happens in this space that

2631
07:47:15.520 --> 07:47:17.159
we're sharing is.

2632
07:47:22.439 --> 07:47:28.880
We move from that big.

2633
07:47:33.319 --> 07:47:44.919
Movement into those smaller movements, starting to focus on.

2634
07:47:50.240 --> 07:47:56.479
How your body feels, not just as a whole, not

2635
07:47:56.759 --> 07:48:01.240
just oh i'm feel in this way I'm feeling stressed

2636
07:48:01.439 --> 07:48:07.119
or tense, or I'm feeling relaxed and calm. I'm feeling

2637
07:48:07.279 --> 07:48:14.000
this way, I'm feeling that way. Starting to notice that

2638
07:48:14.159 --> 07:48:28.159
your body begins to present to you small feelings around

2639
07:48:28.240 --> 07:48:39.000
your body, small physical sensations.

2640
07:48:41.279 --> 07:48:47.360
In your legs, whether pleasurable or not.

2641
07:48:52.759 --> 07:49:02.080
Maybe resisting the temptation to label them or to judge them,

2642
07:49:03.560 --> 07:49:09.599
those feelings, just thinking them, thinking about them is just

2643
07:49:09.840 --> 07:49:26.759
being neutral, just feelings, not being particularly concerned, but just

2644
07:49:27.200 --> 07:49:29.159
noticing what.

2645
07:49:29.319 --> 07:49:30.200
Your body.

2646
07:49:32.720 --> 07:49:33.319
Is telling you.

2647
07:49:41.279 --> 07:49:47.599
Feelings in your arms instead of feeling the whole of

2648
07:49:47.720 --> 07:49:51.040
the arm, maybe notice.

2649
07:49:50.840 --> 07:49:58.840
Those individual feelings, all those different muscles and.

2650
07:50:02.959 --> 07:50:11.479
The skin, the hairs of your arms, all.

2651
07:50:11.360 --> 07:50:25.159
The internal parts of your arms, the veins, the bones,

2652
07:50:28.040 --> 07:50:34.040
just being aware of maybe your elbow on your right

2653
07:50:34.240 --> 07:50:42.720
arm has a certain feeling. Maybe your left wrist.

2654
07:50:44.560 --> 07:50:54.439
Also has its own individual physical sensation.

2655
07:51:06.880 --> 07:51:13.599
What about your forearm when your right arm, you're right forearm,

2656
07:51:20.959 --> 07:51:27.040
there may not be any particular feeling that you could

2657
07:51:27.119 --> 07:51:34.959
even give a name to, may not feel like anything

2658
07:51:35.959 --> 07:51:37.880
other than just a feeling.

2659
07:51:38.799 --> 07:51:39.840
Yeah, it's there.

2660
07:51:46.159 --> 07:51:46.880
The feelings in.

2661
07:51:46.959 --> 07:51:52.799
Your shoulders, perhaps your shoulders when you think about them,

2662
07:51:54.000 --> 07:51:58.319
kind of almost like they're the same, you know, the

2663
07:51:58.400 --> 07:52:03.400
same feeling almost like you both of your shoulders are

2664
07:52:03.479 --> 07:52:16.279
just one thing. Of course they're not. And when you

2665
07:52:16.479 --> 07:52:22.520
focus on your left shoulder and then on your right shoulder,

2666
07:52:24.560 --> 07:52:29.040
maybe find that you move the muscles a little bit,

2667
07:52:30.560 --> 07:52:39.319
maybe tense the muscles gently, noticing.

2668
07:52:40.080 --> 07:52:41.240
The difference.

2669
07:52:43.919 --> 07:53:11.680
In each shoulder, your lower back, the left side of

2670
07:53:11.799 --> 07:53:15.840
your lower back and the right side of your lower back.

2671
07:53:23.759 --> 07:53:29.040
Of course that connection to your buttocks and to your hips,

2672
07:53:36.560 --> 07:53:40.119
and also moving up into the middle of your back,

2673
07:53:50.040 --> 07:53:53.680
and sometimes like right now, actually I want.

2674
07:53:53.560 --> 07:53:57.159
To focus on their part. When I focused on my

2675
07:53:57.279 --> 07:54:00.759
buttocks and then focused on.

2676
07:54:02.360 --> 07:54:05.040
The middle of my back, I almost felt like the

2677
07:54:05.200 --> 07:54:09.720
muscles in my lower back were being stretched very gently,

2678
07:54:14.520 --> 07:54:19.799
just stretched a little bit. Even though I wasn't doing

2679
07:54:19.880 --> 07:54:25.639
anything to try to stretch.

2680
07:54:27.200 --> 07:54:32.279
Your lower back, it just seemed to happen. The feeling of.

2681
07:54:34.479 --> 07:54:48.439
Very gently stretching your lower back comes along.

2682
07:54:52.159 --> 07:55:09.279
I have feeling in your chain chest, just noticing.

2683
07:55:13.080 --> 07:55:21.919
What sensations you are experiencing in your chest right now.

2684
07:55:34.400 --> 07:55:38.159
And there's so much of the chest. Obviously there's the

2685
07:55:38.279 --> 07:55:42.479
collar bone leading to the chest. You've got the chest bone,

2686
07:55:45.720 --> 07:55:53.520
you've got the muscles in your chest. Of course, if

2687
07:55:53.560 --> 07:56:01.680
you're female, there's possibly the breasts. If you're male, you've

2688
07:56:01.759 --> 07:56:08.200
got the different wellmy not that different these days, but.

2689
07:56:10.400 --> 07:56:11.479
There may be more.

2690
07:56:13.279 --> 07:56:19.560
Muscles at the top of the chest, but at the

2691
07:56:19.720 --> 07:56:23.439
side underneath it's pretty much the same.

2692
07:56:24.200 --> 07:56:25.400
Whether you're a man or a woman.

2693
07:56:26.279 --> 07:56:29.479
There's muscles there, muscles.

2694
07:56:29.119 --> 07:56:34.119
That stretch out to your back as well as breast

2695
07:56:34.159 --> 07:56:42.759
tissue stretches and moves into your back. To just being

2696
07:56:42.840 --> 07:57:02.279
aware of your chest, being with whatever feeling there is

2697
07:57:03.759 --> 07:57:22.319
in your chest. And when I noticed that, I focus

2698
07:57:22.439 --> 07:57:30.240
on my chest, I feel it in my back, my

2699
07:57:30.479 --> 07:57:34.560
upper back, and mean, I guess the obvious reason would

2700
07:57:34.599 --> 07:57:44.560
be because you know, I'm grieve in in and it

2701
07:57:44.720 --> 07:57:46.560
stretches my chest and.

2702
07:57:46.880 --> 07:57:48.080
My back at the same time.

2703
07:57:56.000 --> 07:57:57.040
It feels.

2704
07:58:00.000 --> 07:58:11.720
It feels okay, doesn't feel I got a little bit

2705
07:58:11.759 --> 07:58:13.080
of pain in my right.

2706
07:58:14.919 --> 07:58:21.040
Chest, a little bit, not pain, but little discomfort, maybe.

2707
07:58:22.520 --> 07:58:24.680
Stiffness possibly, I don't know.

2708
07:58:28.720 --> 07:58:36.279
I notice my shoulders are also wanting to flex for

2709
07:58:36.400 --> 07:58:37.000
some reason.

2710
07:58:39.159 --> 07:58:46.560
I think that's probably part of my upper back, that

2711
07:58:46.759 --> 07:58:51.880
connection between my shoulders my upper back, because I can

2712
07:58:51.919 --> 07:58:56.759
move my shoulders and stretch the muscles in my back

2713
07:58:59.240 --> 07:59:05.759
moving the shoulders backwards or up, which then moves. I

2714
07:59:05.840 --> 07:59:08.000
think it's the scapulous.

2715
07:59:09.919 --> 07:59:10.520
In your back.

2716
07:59:20.560 --> 07:59:28.240
It feels quite nice. Actually, a good thing about this

2717
07:59:28.520 --> 07:59:33.319
is you can, if you want to, you can just

2718
07:59:36.880 --> 07:59:48.560
flex or stimulate the various muscles in your body gently

2719
07:59:50.000 --> 07:59:53.479
in order to get more of a sense of how

2720
07:59:53.560 --> 08:00:08.439
they feel. And when you're relaxing, when you do tense

2721
08:00:08.560 --> 08:00:12.479
and muscle and you let it go and you let

2722
08:00:12.520 --> 08:00:16.040
it relax, it relaxes.

2723
08:00:18.159 --> 08:00:28.759
Way more than it would normally. But you have to feel.

2724
08:00:30.599 --> 08:00:34.159
That you're able to do that. There's no point in

2725
08:00:34.240 --> 08:00:35.520
doing it if there's.

2726
08:00:35.360 --> 08:00:44.119
An issue with the per part of your body. You

2727
08:00:44.279 --> 08:00:53.439
need to be gentle with yourself at all times when

2728
08:00:53.599 --> 08:01:12.520
relaxing deeply. It's important to be kind to yourself. As

2729
08:01:12.560 --> 08:01:21.599
you notice your mind. How much has your mind slowed

2730
08:01:21.680 --> 08:01:27.639
down since we started this recording.

2731
08:01:43.680 --> 08:01:49.720
How came and peaceful.

2732
08:01:50.799 --> 08:02:00.680
Is your mind right now? We've nothing to think about

2733
08:02:03.240 --> 08:02:10.400
and just my voice to listen to. Because you know

2734
08:02:10.919 --> 08:02:21.880
the intention behind this recording, this relaxation, at the very least,

2735
08:02:23.439 --> 08:02:28.000
for you to feel more relaxed at the end of

2736
08:02:28.040 --> 08:02:36.279
the recording than you did at the beginning. At the

2737
08:02:36.439 --> 08:02:48.959
very least for your mind just slowed down as your body.

2738
08:02:49.319 --> 08:03:04.599
Continues to relax, because that's what you want to happen.

2739
08:03:08.560 --> 08:03:11.599
That's what you expect.

2740
08:03:15.119 --> 08:03:16.040
To happen.

2741
08:03:21.799 --> 08:03:39.759
For relaxation, to fill your body, maybe calm in your

2742
08:03:39.959 --> 08:03:48.799
mind to the point of boredom. When you start maybe

2743
08:03:49.240 --> 08:04:32.240
to drift away, drift in, it's almost as if you're.

2744
08:04:35.200 --> 08:04:43.400
Moving further away from your body in your mind, just

2745
08:04:43.720 --> 08:04:45.279
leaving that there.

2746
08:04:53.080 --> 08:04:57.360
Kind of liking it an escape pod and a spaceship,

2747
08:04:57.759 --> 08:05:00.080
a movie, a space move.

2748
08:05:00.319 --> 08:05:02.319
You know, when it gets a little pard in it.

2749
08:05:04.159 --> 08:05:05.200
Since the man.

2750
08:05:06.959 --> 08:05:30.240
Far away from the spaceship safe to dream and continue

2751
08:05:35.680 --> 08:05:57.319
to relax, drift in.

2752
08:06:15.959 --> 08:07:25.319
Si and peace and peace and focusing on that.

2753
08:07:27.520 --> 08:07:39.919
Feeling of those individual parts of your body that.

2754
08:07:43.240 --> 08:08:02.400
Relaxing. One by one. You may find that every now

2755
08:08:02.520 --> 08:08:13.520
and then you realize that you weren't listening to my

2756
08:08:13.720 --> 08:08:20.400
voice because your mind started to imagine.

2757
08:08:22.200 --> 08:08:35.040
Something different, maybe started to almost move into some kind

2758
08:08:35.159 --> 08:08:43.479
of a dreamy state, and then you become aware of

2759
08:08:43.639 --> 08:08:52.919
my voice again. And even though you may want to

2760
08:08:53.159 --> 08:09:00.720
focus on my voice, you may also wish to allow

2761
08:09:00.959 --> 08:09:12.240
your mind to just drift naturally into that space of

2762
08:09:12.599 --> 08:09:15.319
comfort and safety.

2763
08:09:22.919 --> 08:09:40.479
As you feel more comfort spreading through your body like

2764
08:09:40.599 --> 08:09:54.400
a warm blanket covering you chently, keeping your body.

2765
08:09:54.520 --> 08:09:55.279
It just.

2766
08:09:57.959 --> 08:10:00.520
The perfect bridger.

2767
08:10:10.959 --> 08:10:21.319
And even if you can hear background sounds, they just

2768
08:10:22.759 --> 08:10:26.799
don't seem to matter anymore.

2769
08:10:32.159 --> 08:10:33.560
There's that sense of.

2770
08:10:36.240 --> 08:10:53.080
Peace spreads through your mind like a gentle breeze, yet

2771
08:10:53.240 --> 08:11:05.520
strong enough to blow away or make ittivity, strong enough

2772
08:11:05.639 --> 08:11:18.959
to remove from your mind any anxiety or stress that

2773
08:11:19.240 --> 08:11:33.479
was there before, and blow away any other thoughts or

2774
08:11:33.759 --> 08:11:55.240
feelings that just don't fit with the sense relaxation that.

2775
08:12:00.360 --> 08:12:01.319
Is filling.

2776
08:12:03.599 --> 08:12:26.000
Your body and your mind. And as you focus on

2777
08:12:26.119 --> 08:12:32.560
your mind and count down from ten down to one,

2778
08:12:33.919 --> 08:12:44.319
and with each number you hear, your mind will become

2779
08:12:50.360 --> 08:13:09.959
slightly more mhm axed, just just slightly, from ten down

2780
08:13:10.080 --> 08:13:17.159
to nine, just a slight movement from nine down to eight,

2781
08:13:18.439 --> 08:13:34.840
just another small change in how you feel. Eight down

2782
08:13:34.959 --> 08:13:42.840
to seven. That feeling is a gap, almost like a

2783
08:13:43.319 --> 08:13:52.720
gap that starts to get wider, the gap between those feelings.

2784
08:13:53.799 --> 08:13:57.040
That you used to have in your mind.

2785
08:14:00.159 --> 08:14:07.400
Compared to the feelings you have there growing now, feelings

2786
08:14:07.479 --> 08:14:08.919
of comfort.

2787
08:14:08.639 --> 08:14:13.360
And security and confidence.

2788
08:14:15.959 --> 08:14:22.119
And that gap becomes wider eight down to seven, seven

2789
08:14:22.279 --> 08:14:30.639
down to six. And when you get to five, your

2790
08:14:30.840 --> 08:14:44.439
mind will start to have a certain physical sensation, most

2791
08:14:44.599 --> 08:14:50.880
like there's a magnet outside of your head sucking the

2792
08:14:51.119 --> 08:14:56.799
tension and the stress and any remaining feelings that you

2793
08:14:57.000 --> 08:15:02.000
don't want, sucking them out through your skull.

2794
08:15:07.799 --> 08:15:12.919
And then down to four you could start to really

2795
08:15:13.520 --> 08:15:16.479
experience that sense.

2796
08:15:16.279 --> 08:15:27.560
Of not just emptiness, but space, a place full of

2797
08:15:27.799 --> 08:15:34.200
fresh air, place where.

2798
08:15:34.080 --> 08:15:35.439
You can stretch.

2799
08:15:38.959 --> 08:15:41.599
It's almost as if as you go down to four

2800
08:15:42.400 --> 08:15:48.560
and three, your mind is expanding, with this sense.

2801
08:15:51.159 --> 08:15:56.599
Of peace and tranquility growing.

2802
08:15:58.840 --> 08:16:04.959
As it moves down to When you get to one,

2803
08:16:06.360 --> 08:16:14.959
in your mind just feels exactly how you want to feel,

2804
08:16:18.479 --> 08:16:34.119
almost a perfect feeling, maybe a sensation that.

2805
08:16:35.759 --> 08:16:43.439
You'd like to keep a place that's safe, where.

2806
08:16:44.759 --> 08:17:03.759
Nothing can affect you at all, and you can stay

2807
08:17:03.840 --> 08:17:12.639
in that that space of comfort and confidence, confident in.

2808
08:17:12.720 --> 08:17:14.439
Your own ability.

2809
08:17:16.319 --> 08:17:22.799
To create this space and this feeling of comfort within

2810
08:17:23.080 --> 08:17:24.439
your own mind.

2811
08:17:25.759 --> 08:17:35.680
Just by counting ten down to one. And this is

2812
08:17:35.799 --> 08:17:38.599
something that you can do yourself.

2813
08:17:39.520 --> 08:17:46.599
When you're on your own, a time when you can

2814
08:17:46.720 --> 08:17:55.200
maybe sit down, maybe just for a few minutes, close

2815
08:17:55.279 --> 08:18:01.959
your eyes, just elm slowly.

2816
08:18:02.080 --> 08:18:03.000
From ten.

2817
08:18:05.680 --> 08:18:17.639
Down to one, and we experience these feelings in your mind.

2818
08:18:23.520 --> 08:18:27.799
And when you feel that way in your mind, your

2819
08:18:27.880 --> 08:18:42.400
body copies your mind and that feeling. It's spread through

2820
08:18:42.639 --> 08:18:49.759
your spine and your nervous system into every part of

2821
08:18:49.880 --> 08:19:04.959
your body, travels through your bloodstream, heathing and relaxing every

2822
08:19:06.119 --> 08:19:23.880
article of your existence. And we can practice this a

2823
08:19:24.000 --> 08:19:32.080
few times before the end of the recording, and then

2824
08:19:32.159 --> 08:19:39.119
you can practice on your own, and each time you

2825
08:19:39.400 --> 08:19:51.119
count from ten out one, the feelings of comfort, calmness,

2826
08:19:51.319 --> 08:20:09.759
and deep deep relaxation becomes stronger and deeper, filling your

2827
08:20:11.040 --> 08:20:20.240
mind and your brain with these positive chemicals that spread

2828
08:20:20.599 --> 08:20:30.279
throughout your body, relaxing you so quickly, relaxing your whole

2829
08:20:30.520 --> 08:20:32.240
body and mind.

2830
08:20:34.840 --> 08:20:43.159
So very very easily, just by counting.

2831
08:20:44.159 --> 08:20:45.000
From ten.

2832
08:20:47.680 --> 08:20:54.880
Down to one. That's what we're going to do now.

2833
08:20:55.720 --> 08:20:59.639
I'm going to count from ten down to one. I'd

2834
08:20:59.799 --> 08:21:04.159
like you to repeat the number after me. So when

2835
08:21:04.200 --> 08:21:12.799
I say ten, you can just repeat to yourself ten.

2836
08:21:18.400 --> 08:21:27.759
Just notice, be aware of how you feel in your

2837
08:21:27.919 --> 08:21:37.439
mind and your body, And when I say nine, you

2838
08:21:37.520 --> 08:21:53.360
can repeat to yourself nine again, noticing the increase in

2839
08:21:53.599 --> 08:22:01.520
comfort and calmness in your mind and in your body.

2840
08:22:07.520 --> 08:22:09.560
The same want to say eight.

2841
08:22:12.319 --> 08:22:13.119
When I say.

2842
08:22:13.159 --> 08:22:28.159
Seven, six, I want to say five, four, when I

2843
08:22:28.279 --> 08:22:42.319
say three, two, and lastly when I say one, you

2844
08:22:42.439 --> 08:22:52.000
can repeat that number. Now.

2845
08:22:52.119 --> 08:22:56.000
Of course, when you do this on your own.

2846
08:22:57.360 --> 08:23:02.319
Without listening to me, you can say the numbers or

2847
08:23:02.400 --> 08:23:12.639
whatever speed that you feel is necessary for you, so

2848
08:23:12.840 --> 08:23:13.799
you can adapt.

2849
08:23:16.119 --> 08:23:20.159
So you feel you want to say the numbers ten

2850
08:23:20.479 --> 08:23:21.599
down to one.

2851
08:23:23.279 --> 08:23:27.799
Faster than I do, then you go ahead and do that.

2852
08:23:28.720 --> 08:23:32.400
Or if you feel when you do it yourself that

2853
08:23:32.520 --> 08:23:38.560
you'd like to have more more space between the numbers,

2854
08:23:41.159 --> 08:23:47.599
maybe take a lot longer to get from ten all

2855
08:23:48.000 --> 08:23:56.080
the way down to one, that's your choice also to do.

2856
08:24:06.119 --> 08:24:08.840
So I'm gonna count from ten down to one.

2857
08:24:14.560 --> 08:24:17.639
I want to get to one. That will be the

2858
08:24:17.880 --> 08:24:19.599
end of this recording.

2859
08:24:22.040 --> 08:24:25.560
And let's, of course you're listening with music, and the

2860
08:24:25.880 --> 08:24:27.639
music will continue.

2861
08:24:34.840 --> 08:29:07.479
Ten nine, fight, twenty.

2862
08:29:11.319 --> 08:30:28.000
Nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven, ten nine, eight, seven, six, five, four.

2863
08:30:32.080 --> 08:30:37.759
Three two.

2864
08:30:44.040 --> 08:30:44.279
One.

2865
08:30:52.680 --> 08:30:58.279
Now open your eyes, noticing.

2866
08:31:00.080 --> 08:31:05.040
How you physically feel having counted down from twenty to one,

2867
08:31:08.319 --> 08:31:13.799
allowing stress and tension to leave through your fingertips.

2868
08:31:13.279 --> 08:31:17.919
And your toast, and as you focus on your fingertips.

2869
08:31:19.560 --> 08:31:25.680
Maybe they feel a little bit tingling, which is I

2870
08:31:25.720 --> 08:31:30.759
suppose quite understanding, considering the tension has been exiting your

2871
08:31:30.840 --> 08:31:39.799
body through your fingertips. So now I'm going to count

2872
08:31:39.840 --> 08:31:41.400
from twenty down to one again.

2873
08:31:41.919 --> 08:31:42.720
This time.

2874
08:31:46.799 --> 08:31:52.560
You're to feel relief of tension and stress and the

2875
08:31:52.639 --> 08:32:04.720
anxiety that you may have leaving through your stomach. Just

2876
08:32:05.279 --> 08:32:10.560
leaving through your stomach, almost as if it's just releasing.

2877
08:32:11.639 --> 08:32:12.840
The whole of your stomach.

2878
08:32:13.639 --> 08:32:18.520
You'll navel to just above your chest or below your chest,

2879
08:32:18.639 --> 08:32:21.720
rather so surrounding your belly.

2880
08:32:21.520 --> 08:32:23.200
By an area, the whole area.

2881
08:32:25.319 --> 08:32:29.919
You can feel the tension of your body where it's left,

2882
08:32:30.200 --> 08:32:35.479
just releasing from that area, and you may notice that

2883
08:32:35.639 --> 08:32:41.840
your stomach will become very relaxed as I countdown from

2884
08:32:41.959 --> 08:34:15.119
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two,

2885
08:34:20.560 --> 08:34:27.599
or you can open your eyes again if you cheers,

2886
08:34:28.159 --> 08:34:31.799
or you can just keep them closed because it feels relaxing.

2887
08:34:34.119 --> 08:34:39.240
Just notice your stomach feels I notice as your focus,

2888
08:34:39.520 --> 08:34:42.000
just do a little scan of your body.

2889
08:34:44.360 --> 08:34:48.560
Notice saying your body feels focusing.

2890
08:34:51.040 --> 08:35:01.639
Upper body, back, chest, stomach, lex arms, hands, feet, just noticing,

2891
08:35:05.880 --> 08:35:10.479
and you know, you may start to feel more of

2892
08:35:10.560 --> 08:35:15.639
a sense of tiredness, which may be the reason listening

2893
08:35:15.720 --> 08:35:20.279
to this recording because you would.

2894
08:35:20.240 --> 08:35:20.599
Like to.

2895
08:35:22.240 --> 08:35:28.000
Let go completely of everything and drift.

2896
08:35:29.240 --> 08:35:36.720
Moor into a nice, natural, calm, relaxing sleep.

2897
08:35:44.279 --> 08:35:46.159
So now we have a focus.

2898
08:35:48.759 --> 08:35:55.520
On your forehead, and if you choose, you can incorporate

2899
08:35:55.599 --> 08:35:57.759
your eyes in this focus as well.

2900
08:35:59.599 --> 08:36:01.159
Your head and your eyes.

2901
08:36:03.240 --> 08:36:07.639
It's that whole area basically, almost as if you were

2902
08:36:07.720 --> 08:36:09.400
wearing a mask, you know, like a.

2903
08:36:11.360 --> 08:36:14.520
I don't know, a Batman mask or something, or.

2904
08:36:16.599 --> 08:36:19.520
I'm trying to sorrow or something, you know, the kind

2905
08:36:19.560 --> 08:36:22.720
of mask that covers your eyes but also covers quite

2906
08:36:22.720 --> 08:36:23.680
a lot of the forehead.

2907
08:36:27.319 --> 08:36:30.520
We're focusing on that area because that's the area.

2908
08:36:30.319 --> 08:36:34.959
That we're now going to release tension, stress from your mind,

2909
08:36:37.080 --> 08:36:40.919
your brain, from your mind, and any tension that you

2910
08:36:41.080 --> 08:36:45.840
may have remain your face, in your neck and your jaw,

2911
08:36:47.040 --> 08:36:53.200
in your eyes, your forehead, or your scalp. So basically

2912
08:36:53.360 --> 08:36:59.240
any tension within your head area, including your mind and.

2913
08:36:59.400 --> 08:37:00.159
Your brain.

2914
08:37:03.799 --> 08:37:08.319
That's going to be released through your fullhead in your eyes.

2915
08:37:12.319 --> 08:37:16.080
As I count down again from twenty down to one

2916
08:37:18.560 --> 08:38:03.080
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve.

2917
08:38:07.159 --> 08:38:59.240
Eleven, ten, nine, eight, seven, six, five, four three one.

2918
08:39:07.560 --> 08:39:15.599
Noticing as you scan your face with jaw, your eyes

2919
08:39:16.959 --> 08:39:25.959
with cheap bones, your ears, your forehead, your scalp, your neck,

2920
08:39:27.439 --> 08:39:31.400
back of your neck, front of your neck, the side

2921
08:39:31.560 --> 08:39:42.200
of your neck, and your throat. Noticing being aware of

2922
08:39:42.479 --> 08:39:53.919
the comfort increased, being relaxation, not just in your head

2923
08:39:54.000 --> 08:39:59.000
and neck and your mind, also the rest of your body.

2924
08:40:04.279 --> 08:40:06.080
Just notice how loose.

2925
08:40:07.319 --> 08:40:13.799
And calm you felt, and how easily it is to

2926
08:40:14.040 --> 08:40:33.200
just let go completely, let go completely, how easily.

2927
08:40:41.000 --> 08:40:43.959
So what I'm going to do now is I want

2928
08:40:44.080 --> 08:40:51.799
to focus on the top of your head and we're

2929
08:40:51.840 --> 08:40:52.880
going to allow.

2930
08:40:54.080 --> 08:40:56.119
Every last.

2931
08:40:57.639 --> 08:41:04.400
Piece of tensions, stress the mind, be lingering or hiding

2932
08:41:04.599 --> 08:41:08.520
in your body or mind, my head.

2933
08:41:09.840 --> 08:41:18.360
To just be sucked down on the top of your head. Released.

2934
08:41:22.520 --> 08:41:29.599
Yeah, it's sucked down into the clouds. Imagine a big

2935
08:41:29.759 --> 08:41:35.680
cloud A put your head. It's like a whirlpool. It's

2936
08:41:35.799 --> 08:41:36.479
is gonna.

2937
08:41:36.439 --> 08:41:38.240
Suck that tension.

2938
08:41:39.439 --> 08:41:40.840
Out of the top of your head.

2939
08:41:43.479 --> 08:41:50.560
Just take away my good you focus.

2940
08:41:51.520 --> 08:41:55.439
Imagine an opening on the top of your head with

2941
08:41:55.639 --> 08:42:00.400
that tension and stress, and and you remain in is shoes,

2942
08:42:00.560 --> 08:42:04.319
maybe worries of consans that are not used to you.

2943
08:42:04.479 --> 08:42:08.240
Now you can all be sucked down at the top

2944
08:42:08.279 --> 08:42:08.799
of your head.

2945
08:42:10.560 --> 08:42:16.520
I've taken away. As I count down again, I'm twenty

2946
08:42:16.959 --> 08:42:58.159
down to one now, twenty nineteen, eighteen, seventeen, sixteen, fifty.

2947
08:43:02.680 --> 08:43:55.319
Four ten to twelve even ten, nine eight seven, six

2948
08:43:59.599 --> 08:44:37.959
four four three Way.

2949
08:44:30.639 --> 08:44:48.759
Prey noticing how you feel, how relaxed and calm you

2950
08:44:48.959 --> 08:45:03.040
physically and mentally feel right now, help be peaceful your

2951
08:45:03.319 --> 08:45:09.599
mind feels. It feels so nice to just let go,

2952
08:45:11.880 --> 08:45:21.159
to give yourself some space to breathe easily, to think calmly,

2953
08:45:26.279 --> 08:45:31.400
just to take a break from all that pointless worry

2954
08:45:31.680 --> 08:45:36.840
and concerns about things that you don't need to think

2955
08:45:36.919 --> 08:45:47.759
about right now, because this is your time to let go.

2956
08:45:49.119 --> 08:45:58.919
This is your space to enjoy feeling deeply relaxed, peaceful

2957
08:45:59.040 --> 08:46:06.319
in your mind, relaxed in your body. You can feel

2958
08:46:06.880 --> 08:46:16.680
so good, so nice to just not have to do anything,

2959
08:46:19.000 --> 08:46:27.919
to be able to really enjoy that serenity that comes

2960
08:46:29.479 --> 08:46:35.680
of letting go completely, that peacefulness that comes.

2961
08:46:35.520 --> 08:46:43.680
With being in this.

2962
08:46:45.479 --> 08:46:55.560
Peaceful space, and you can keep this sense of calmness

2963
08:46:56.400 --> 08:47:07.520
for as long as you choose. If you choose to

2964
08:47:07.759 --> 08:47:13.840
drift off into a deep, healing, natural sleep.

2965
08:47:14.759 --> 08:47:15.560
Then you can do that.

2966
08:47:19.319 --> 08:47:27.479
It's completely up to you, and you can keep this

2967
08:47:27.840 --> 08:47:33.680
feeling of calmness physically and in your mind for it's long.

2968
08:47:34.159 --> 08:47:51.119
If you choose to feel completely relaxed, completely relaxed, and

2969
08:47:51.200 --> 08:47:56.959
I'd like you to make up your mind that you're

2970
08:47:57.000 --> 08:48:08.200
going to relax, and I want to explore that with you.

2971
08:48:08.919 --> 08:48:15.799
What it feels like when you actually decide that you're

2972
08:48:15.840 --> 08:48:21.479
going to relax, not forcing yourself, but giving yourself that.

2973
08:48:24.279 --> 08:48:26.200
I guess it is a command, really, isn't it.

2974
08:48:26.319 --> 08:48:33.639
When you're telling yourself relax in a gentle but firm

2975
08:48:33.720 --> 08:48:38.000
way that only you can really.

2976
08:48:39.360 --> 08:48:42.759
Tell yourself in that way. You can't really have someone

2977
08:48:42.840 --> 08:48:47.200
else saying to you and now it relax, relax, you know,

2978
08:48:48.200 --> 08:48:49.479
and it.

2979
08:48:49.560 --> 08:48:51.919
Needs to be gentle, but you can't. Someone else can't

2980
08:48:52.000 --> 08:49:01.040
really have the same the same kind of influence or

2981
08:49:01.360 --> 08:49:09.520
power that you have over your own physicality, over how

2982
08:49:09.720 --> 08:49:19.880
you feel, because when you say it to yourself, it

2983
08:49:20.119 --> 08:49:21.040
means more.

2984
08:49:22.200 --> 08:49:23.880
It's personal, and.

2985
08:49:25.479 --> 08:49:30.680
Your brain and your unconscious mind and your body listens

2986
08:49:30.919 --> 08:49:36.479
to what you say. So for example, we'll test it

2987
08:49:36.599 --> 08:49:39.560
out and do a little test, a few little tests

2988
08:49:39.599 --> 08:49:43.200
along the way, and you can get more of an.

2989
08:49:43.200 --> 08:49:43.959
Idea of.

2990
08:49:45.439 --> 08:49:51.400
The force, a positive force that you can have in

2991
08:49:52.400 --> 08:49:58.479
creating a sense of comfort and relaxation in your body.

2992
08:49:58.279 --> 08:50:05.560
And your mind quite quickly just by you telling yourself

2993
08:50:07.400 --> 08:50:08.040
to relax.

2994
08:50:12.680 --> 08:50:16.319
So I'm going to start by it's focus on your hands.

2995
08:50:19.959 --> 08:50:22.119
So focus on your hands and just tell your hands

2996
08:50:22.520 --> 08:50:28.479
to relax. I just say relax. As you focus on

2997
08:50:28.560 --> 08:50:35.520
your hands, you could say my hands are relaxed, or

2998
08:50:35.560 --> 08:50:39.680
I want my hands to relax. I think if you

2999
08:50:39.799 --> 08:50:46.599
actually do it directly by focusing and imagining that your

3000
08:50:46.759 --> 08:50:50.560
hands can hear what you're saying. You know they've got

3001
08:50:50.639 --> 08:50:56.319
little ears, which is a little weird. So talking to

3002
08:50:56.520 --> 08:51:13.279
your hands and just say relax. Medicine how your hands

3003
08:51:13.319 --> 08:51:28.919
start to relax. Now focus on your eyes and tell

3004
08:51:28.919 --> 08:51:32.279
your eyes to relax. You just say in the same

3005
08:51:32.360 --> 08:51:41.680
word relax, and find the right tone for you. You know,

3006
08:51:41.880 --> 08:51:48.799
I might say relax, but you you might say relax

3007
08:51:49.919 --> 08:51:55.319
or relax. You know, you might say it differently to yourself,

3008
08:51:56.319 --> 08:52:02.840
and that's important for you to gauge what feels right

3009
08:52:03.200 --> 08:52:03.479
for you.

3010
08:52:05.360 --> 08:52:10.599
To just tell your eyes to relax whilst focusing.

3011
08:52:10.200 --> 08:52:13.680
On your eyes, your eyelids, the muscles around your eyes,

3012
08:52:14.520 --> 08:52:17.759
your eyebrows, and just tell.

3013
08:52:17.639 --> 08:52:24.520
Your eyes directly relax now.

3014
08:52:51.319 --> 08:53:01.479
Now, I just did that myself, and sometimes you may

3015
08:53:01.599 --> 08:53:06.279
feel that you need a bit more time for the

3016
08:53:06.360 --> 08:53:10.040
different parts to relax, you know, because I started talking

3017
08:53:10.119 --> 08:53:15.400
again and maybe that part hasn't relaxed fully. But what

3018
08:53:15.720 --> 08:53:18.200
happened is that it would just continue to relax even

3019
08:53:18.240 --> 08:53:18.959
though I'm talking.

3020
08:53:20.599 --> 08:53:26.560
And that's happening with my eyes. Something else I noticed is.

3021
08:53:28.479 --> 08:53:32.279
When I started focusing on my eyes, that actually almost

3022
08:53:32.439 --> 08:53:35.080
became They got worse before they got better in a way.

3023
08:53:35.799 --> 08:53:38.880
So I felt a degree of tension growing in my

3024
08:53:39.040 --> 08:53:44.959
eyes and then disappearing. So I think what that was

3025
08:53:45.080 --> 08:53:50.240
really was just ME becoming more aware of the tension

3026
08:53:51.360 --> 08:53:52.599
that was already there.

3027
08:53:53.000 --> 08:53:53.680
That I wasn't.

3028
08:53:54.680 --> 08:53:58.599
I wasn't focused on it before, so I wasn't really

3029
08:53:59.319 --> 08:54:16.720
acknowledged it or really conscious to those feelings. Yeah, my

3030
08:54:16.840 --> 08:54:21.040
eyes is still continuing to relax, as well as my hands. Actually,

3031
08:54:24.479 --> 08:54:26.040
my hands have got a certain.

3032
08:54:25.880 --> 08:54:26.200
Kind of.

3033
08:54:29.080 --> 08:54:34.799
Energy, like not buzzing, but I can kind of feel

3034
08:54:34.880 --> 08:54:40.680
a degree of energy in my hands. Maybe that's where

3035
08:54:40.720 --> 08:54:52.759
the tension is being released. Maybe that's causing that. The

3036
08:54:52.840 --> 08:54:55.119
next part, I think we should focus on the back

3037
08:54:55.200 --> 08:55:00.119
of the neck. That's a part was quite often for

3038
08:55:00.240 --> 08:55:03.799
me hold's tension. I don't know about for yourself, but

3039
08:55:03.919 --> 08:55:08.200
I think it's quite a standard place where tension is

3040
08:55:08.279 --> 08:55:15.159
sometimes held. So, and I'm doing exactly what you're doing

3041
08:55:15.599 --> 08:55:17.680
as you do it as well, so I'm telling my

3042
08:55:18.639 --> 08:55:20.720
body parts to relax as well.

3043
08:55:21.479 --> 08:55:23.360
So if you tell your neck the back of.

3044
08:55:23.400 --> 08:55:25.959
Your neck, focus on the back of your neck, and

3045
08:55:26.159 --> 08:55:33.520
just say relax in your own words, in your own tone,

3046
08:55:33.880 --> 08:55:36.720
in your own voice. You can say out loud, or

3047
08:55:36.799 --> 08:55:39.919
you can just say it to yourself internally.

3048
08:55:40.840 --> 08:55:42.759
But you're focusing, and you're.

3049
08:55:42.680 --> 08:55:47.119
Saying it literally to the back of your neck, as

3050
08:55:47.159 --> 08:55:50.319
if the back of your neck can actually hear what

3051
08:55:50.520 --> 08:55:51.000
you're seeing.

3052
08:55:54.400 --> 08:55:58.000
So do that now, just say relax to the back

3053
08:55:58.040 --> 08:56:00.520
of your neck of the same.

3054
08:56:39.319 --> 08:56:42.840
Now, what I noticed and you may have had similar

3055
08:56:42.919 --> 08:56:47.400
thing is even though I was focusing on the back

3056
08:56:47.439 --> 08:56:58.360
of my neck, other parts started to I don't know,

3057
08:56:58.720 --> 08:57:02.119
show themselves to me, or maybe because they want to

3058
08:57:02.159 --> 08:57:06.040
be relaxed as well. But I started noticing the feelings

3059
08:57:06.080 --> 08:57:09.360
in my shoulders at tension in my shoulders and in

3060
08:57:09.439 --> 08:57:16.720
my upper back. Whether that was because my back of

3061
08:57:16.799 --> 08:57:20.279
my neck was saying, well, I'm pretty much okay.

3062
08:57:21.880 --> 08:57:24.680
It's the other parts that need attention.

3063
08:57:30.639 --> 08:57:33.639
But my low back of my neck is still relaxing.

3064
08:57:35.119 --> 08:57:37.599
But I just became more aware of other parts that

3065
08:57:37.840 --> 08:57:46.479
needed attention. Now, this might happen, and it's not. It

3066
08:57:46.560 --> 08:57:50.000
doesn't mean that it's going wrong. It just means you're

3067
08:57:50.080 --> 08:57:56.759
being notified of more places that also want to feel relaxed.

3068
08:58:00.080 --> 08:58:04.360
So I'm going to focus on my upper back. So

3069
08:58:04.560 --> 08:58:08.200
you can do the same, even if you don't have

3070
08:58:08.400 --> 08:58:13.720
any feelings of tension that are obvious in your upper back,

3071
08:58:15.479 --> 08:58:17.240
if you just focus on your back and.

3072
08:58:19.759 --> 08:58:24.560
The whole area from the shoulder blades down to the

3073
08:58:24.639 --> 08:58:25.680
middle of your back.

3074
08:58:25.919 --> 08:58:30.000
And your spine. And with me, it's more the shoulder

3075
08:58:30.040 --> 08:58:39.919
blades more. Yeah, that's the parts that are really sort

3076
08:58:39.959 --> 08:58:41.400
of given me.

3077
08:58:43.080 --> 08:58:47.400
The nod that it needs relaxing. The sounds going to

3078
08:58:47.439 --> 08:58:51.279
ask that wad to relax, and you can do the same. Now,

3079
08:59:02.479 --> 08:59:18.439
relax your upper back. There's something strange happened there, and

3080
08:59:18.560 --> 08:59:21.000
this often happens.

3081
08:59:21.080 --> 08:59:27.159
I've been doing this for sixteen years or something, and

3082
08:59:27.400 --> 08:59:36.080
often I'm I'm surprised, but amazed really that there can

3083
08:59:36.200 --> 08:59:40.400
be a feeling. So when I was focusing on the

3084
08:59:40.439 --> 08:59:44.439
back of my neck, my upper back was starting to

3085
08:59:44.639 --> 08:59:46.479
feel quite stressed.

3086
08:59:46.119 --> 08:59:48.159
And in need of attention.

3087
08:59:50.639 --> 08:59:53.680
As soon as I started talking to you about my

3088
08:59:53.840 --> 08:59:58.759
upper back and talking about, you know, getting ready to

3089
08:59:59.080 --> 09:00:03.840
ask the the back to relax, why the back already

3090
09:00:03.959 --> 09:00:05.000
started to relax.

3091
09:00:07.720 --> 09:00:08.880
It's almost as if it.

3092
09:00:08.959 --> 09:00:19.240
Doesn't need to hear the words, just needs intention, just

3093
09:00:19.439 --> 09:00:31.880
needs to be noticed. That is something that often happens

3094
09:00:32.319 --> 09:00:36.159
in this type of situation.

3095
09:00:37.279 --> 09:00:40.639
Is when you start to relax.

3096
09:00:41.720 --> 09:00:45.000
A couple of parts of your body, as we've done

3097
09:00:45.119 --> 09:00:52.880
with our hands, our eyes and eyelids, and now back

3098
09:00:52.919 --> 09:01:01.720
of the neck, top of the back, a bank, the

3099
09:01:01.799 --> 09:01:06.080
rest of the body seems to just take notice.

3100
09:01:08.400 --> 09:01:16.680
And decide in its own way to start relaxing. Other

3101
09:01:16.799 --> 09:01:21.880
parts of your body start to just become looser.

3102
09:01:26.599 --> 09:01:29.439
I suppose it's kind of like a bit of an avalanche,

3103
09:01:29.599 --> 09:01:34.520
you know, the little ball starts rolling. Before you know,

3104
09:01:34.799 --> 09:01:38.040
the whole of your body is completely relaxed and can't

3105
09:01:47.159 --> 09:01:54.799
And if you focus on your face, you focus on

3106
09:01:54.880 --> 09:02:02.639
your eyes your eyelids, your eye browns, and the muscles

3107
09:02:03.119 --> 09:02:04.119
around your eyes.

3108
09:02:09.080 --> 09:02:10.680
Maybe you start to notice that.

3109
09:02:12.400 --> 09:02:17.439
Your forehead is more relaxed than it was. Maybe your

3110
09:02:17.560 --> 09:02:23.360
face is more relaxed. I would say my entire face

3111
09:02:23.560 --> 09:02:38.119
is a lot more relaxed than it was. So we're

3112
09:02:38.159 --> 09:02:44.639
going to focus now on your shoulders again, just like before.

3113
09:02:46.040 --> 09:02:50.040
Just tell your shoulders and you can do them individually.

3114
09:02:50.200 --> 09:02:53.880
You can do the right shoulder and left shoulder. I

3115
09:02:54.080 --> 09:02:58.080
just didn't do both at the same time. And just

3116
09:02:58.240 --> 09:03:01.799
tell your shoulders and you focus on them in your mind,

3117
09:03:03.200 --> 09:03:08.080
focus on the how they feel. Maybe you can see

3118
09:03:08.200 --> 09:03:15.080
them in your mind's on. Just tell your shoulders.

3119
09:03:18.360 --> 09:03:58.119
To relax as nice as they relax.

3120
09:04:08.520 --> 09:04:16.840
But do you notice, especially with my back, is the

3121
09:04:17.040 --> 09:04:19.759
connection between the different parts.

3122
09:04:20.919 --> 09:04:23.560
The back, with shoulders, the neck.

3123
09:04:28.840 --> 09:04:33.279
Being all connected and being such a large part of

3124
09:04:33.360 --> 09:04:39.240
your body, it's a it's hard to separate them from

3125
09:04:39.279 --> 09:04:39.639
each other.

3126
09:04:45.360 --> 09:04:47.959
My lower back is starting to relax on its own.

3127
09:04:54.159 --> 09:04:55.279
Maybe I'm going too.

3128
09:04:55.319 --> 09:05:01.279
Slow and that could be an issue because we all

3129
09:05:01.360 --> 09:05:07.720
go at different speeds. And the idea of the beginning

3130
09:05:07.840 --> 09:05:10.159
of this recording was for you to be able to

3131
09:05:10.400 --> 09:05:26.759
just say to yourself relax without focusing on any particular

3132
09:05:26.959 --> 09:05:28.040
part of your body.

3133
09:05:30.279 --> 09:05:37.040
Because when you know that, telling your hands to relax.

3134
09:05:40.400 --> 09:05:48.799
And your hand relax, you tell your eyelids, your eyes,

3135
09:05:49.639 --> 09:05:56.159
and muscles around your eyes and your eyebrows to relax,

3136
09:06:00.159 --> 09:06:13.000
they relax. You tell the back of your neck to relax,

3137
09:06:17.760 --> 09:06:28.599
and it relaxes. You tell your upper back.

3138
09:06:35.040 --> 09:06:58.519
To relax, and it relaxes. You tell your shoulders to relax,

3139
09:07:09.040 --> 09:07:10.080
and they relaxed.

3140
09:07:33.720 --> 09:07:39.319
You told your hands to relax, they relaxed, and they continued.

3141
09:07:40.400 --> 09:07:51.959
To relax. And you told your eyelids, the muscles.

3142
09:07:51.559 --> 09:07:59.000
Around your eyes, your eyebrows to relax, they relaxed.

3143
09:08:02.000 --> 09:08:05.400
And continued to relax.

3144
09:08:11.760 --> 09:08:15.400
When you told the back of your neck, focused on

3145
09:08:15.519 --> 09:08:25.879
the back of your neck and told it to relax, it.

3146
09:08:26.000 --> 09:08:31.959
Relaxed and continued to relax.

3147
09:08:40.120 --> 09:08:49.199
When you told your upper back to relax, be relaxed

3148
09:08:49.839 --> 09:08:51.239
and continued.

3149
09:08:53.160 --> 09:08:53.800
To relax.

3150
09:09:02.120 --> 09:09:07.680
As with your shoulders, you told your shoulders to relax,

3151
09:09:08.040 --> 09:09:08.639
in your.

3152
09:09:11.279 --> 09:09:30.959
Shoulders relaxed and continued to relax. And it's not just that, it's.

3153
09:09:33.680 --> 09:09:38.080
That the rest of your body has also been listening,

3154
09:09:39.760 --> 09:09:42.680
and that relaxation has been spreading.

3155
09:09:44.839 --> 09:09:47.919
So from your eyes, the relaxation.

3156
09:09:47.519 --> 09:09:54.480
Spread to your forehead, round your face, into your skin,

3157
09:09:55.639 --> 09:10:08.239
into your jaw, into the front and sides of your leck.

3158
09:10:09.760 --> 09:10:19.879
I will way down your chest and stomach. Your relaxed

3159
09:10:20.080 --> 09:10:30.639
hands and shoulders me up through your arms, relaxing your forearms,

3160
09:10:30.919 --> 09:10:46.879
your upper arms, elbows, your wrists, let you go, get

3161
09:10:46.919 --> 09:10:56.559
a lower back, your hips, buttons growing, or just start

3162
09:10:56.720 --> 09:10:58.440
to relax and continue.

3163
09:11:01.879 --> 09:11:12.559
Comfort spreading through your legs all the way down to.

3164
09:11:12.559 --> 09:11:22.000
Your ankles, the tops of your feet, the sight of

3165
09:11:22.080 --> 09:11:34.559
your feet, and the bottoms of your feet, relaxing into

3166
09:11:34.639 --> 09:12:01.839
your toes, each toe relaxing calm it is, and as

3167
09:12:01.919 --> 09:12:19.279
your body relaxes more, your mind becomes slower, more peaceful,

3168
09:12:26.959 --> 09:12:34.919
to the point where if you choose to fall asleep,

3169
09:12:40.199 --> 09:12:57.400
you can easily do that easy drift the way because

3170
09:12:57.440 --> 09:13:05.000
there's nothing going on in your mind. Your praise is peaceful.

3171
09:13:13.360 --> 09:13:46.839
Your body continues to relax, and with that connection between

3172
09:13:47.160 --> 09:13:53.000
your body relaxing, the word do you say to yourself

3173
09:13:55.440 --> 09:14:06.559
relax means that you don't need to focus on just

3174
09:14:06.879 --> 09:14:07.879
one part.

3175
09:14:09.680 --> 09:14:21.599
You can just focus on your entire body, saying.

3176
09:14:21.760 --> 09:14:47.040
The powerful word whoacs, And there's those familiar sensations of

3177
09:14:47.360 --> 09:15:01.199
comfort spreading throughout your body. Listening, calming.

3178
09:15:03.160 --> 09:15:19.519
And heathing every part to your buddy feeding relaxed.

3179
09:15:34.199 --> 09:15:37.919
So that all we need to do now one is just.

3180
09:15:39.760 --> 09:15:41.000
Tell yourself.

3181
09:15:44.360 --> 09:16:20.279
Relax as feeding completely. Oh so starting now with number

3182
09:16:20.400 --> 09:17:04.319
twenty nineteen eighteen seventeen sixteen.

3183
09:17:20.599 --> 09:18:49.760
Fifty four th too well.

3184
09:20:01.480 --> 09:22:50.040
Us us.

3185
09:23:14.959 --> 09:25:56.680
Eighths us.

3186
09:25:56.000 --> 09:30:25.519
SidD one. So counted down from ten to one.

3187
09:30:27.360 --> 09:30:37.599
Ten nine eight, seven, six.

3188
09:30:39.559 --> 09:30:42.639
Five four.

3189
09:30:45.360 --> 09:30:51.680
Three two one.

3190
09:30:58.680 --> 09:31:01.559
And maybe that was a bit too quick in order

3191
09:31:01.639 --> 09:31:05.559
to relax. Maybe it's a bit too fast for you

3192
09:31:05.879 --> 09:31:15.599
to notice the calming of your body, maybe even a

3193
09:31:15.639 --> 09:31:16.879
little bit of pressure there.

3194
09:31:17.080 --> 09:31:20.360
Like you'll count it down from ten to one. What

3195
09:31:20.440 --> 09:31:23.720
do you expect me to do? Man, expect me to

3196
09:31:23.760 --> 09:31:32.279
stick go with floppy just because you're counting down two.

3197
09:31:33.279 --> 09:31:36.599
If you try it again, but this time, I'll go

3198
09:31:36.760 --> 09:31:37.800
this slower.

3199
09:31:39.639 --> 09:31:44.480
This time, and you focus on the whole of your

3200
09:31:44.559 --> 09:31:48.000
body before we focus on your legs.

3201
09:31:50.440 --> 09:31:54.040
Just notice how your body does.

3202
09:31:55.599 --> 09:32:08.760
Start to feel more relaxed with every number that I

3203
09:32:08.919 --> 09:32:19.319
count down ten nine.

3204
09:32:24.879 --> 09:33:21.319
Eight, seven, six five four three two.

3205
09:33:42.040 --> 09:33:42.279
One.

3206
09:33:53.639 --> 09:33:59.319
I just notice how how you feel, generally, how your

3207
09:33:59.360 --> 09:34:08.760
body feel. It's not necessarily even about.

3208
09:34:10.199 --> 09:34:19.040
Yeah, counting down from ten to one, it's that space

3209
09:34:20.160 --> 09:34:26.080
that you have, that body space between.

3210
09:34:28.040 --> 09:34:31.680
What's being.

3211
09:34:35.040 --> 09:34:46.599
Active physically or mentally to just sitting or lying down,

3212
09:34:47.279 --> 09:34:52.040
just being there, not doing anything, not saying anything, nor

3213
09:34:52.879 --> 09:34:59.160
deeding to think about anything. So it opens up a space,

3214
09:35:00.160 --> 09:35:09.279
you know, a bit of a space, the gap. And

3215
09:35:09.400 --> 09:35:12.800
the more I camped down from the tent to one,

3216
09:35:13.959 --> 09:35:20.319
the bigger that gap becomes. So it is that gap

3217
09:35:20.440 --> 09:35:25.680
of calmness, of comfort and relaxation,