May 6, 2025

(music) (10 hours) Placebo, Belief and Expectation | Let me bore your pain away #32 | Jason Newland | 5th May 2025

(music) (10 hours) Placebo, Belief and Expectation | Let me bore your pain away #32 | Jason Newland | 5th May 2025
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WEBVTT

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Hello, and welcome was a with we start finish making

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some strange noises. Welcome to Jasonnewland dot com. My name's

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Jason Newland, and this is let me boil your pain away.

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Please only listen when you can safely close your eyes. Also,

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I only listen to this when you know the cause

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of chronic pain and you have permission from your doctor

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to listen to this. Otherwise, please gain permission from your

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doctor or your medical practitioner. This is not a replacement

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for therapy or any medical advice. This is just me

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chatting about the subject and hopefully, in the process helping

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to reduce the physical discomfort that you've been feeling. I'd

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like to say thank you to those of you that

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listen because these recordings have become I don't want to

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use the word popular because that's a bit overstated, but

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they've definitely become one of my more popular podcasts now

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and yeah, So I appreciate that because I've only really

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been doing regular, regular ones of these more recently, and

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I started doing them. When did I start doing them?

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I'm just going to go back have a quick look.

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The first one I did was eighteenth of August twenty

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twenty two, and then the tenth one I did was

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second of January twenty twenty five, so you see that

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was quite a big I did five in twenty twenty two,

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and I think I did three in twoenty twenty four

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or three, you know. Anyway, so I'm now at number

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thirty two. Now this is the thirty second one, so

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I've done quite a few this year. I think he's

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making some weird noises. All right, I'm distracted, So before

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I go on, just let you know that my website

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has all my recordings which you can stream and download.

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There's also in the menu you've got podcast apps. You've

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got playlists and podcasts, so you can kind of go

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through lots of different things, thousands of recordings, and I've

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got a Facebook group called Jason Newland's Boring Group. I

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may shortly have an Instagram group and what else. Oh,

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I've got a YouTube channel at Jason Newland, which is

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basically every podcast I do goes onto the YouTube channel now,

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so it's another play another place you can listen I did.

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I've got rid of my SoundCloud accounts, which I didn't

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realize was going to have an effect on people. So

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I had a few people contact me. I've tried to

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get them back, but they're deleted now that they're gone,

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but you can listen to me on my website. You

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can listen on all of the major apps podcast apps, Spotify,

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Apple Podcasts, cast Box, all those and also on YouTube

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as well as directly on my website, and I post

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all the new recordings onto my Facebook group. Wow, that

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was a lot of it. So today I just had

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the urge. I don't really know what. I had the

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little urge to talk about placebo and belief, which may

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seem like a strange thing to talk about when it

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comes to chronic pain really, but it's yeah, in a

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sense of like if you give someone a placebo tablet,

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if I can say the word, then you know, is

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it going to have the placebo effect? Probably not, I'd

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say possibly, definitely not because it works because they don't

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they don't know it's a placebo. It's kind of yeah,

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it's logical, I suppose, really, And I thought i'd look

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into this, the placebo effect in chronic pain, just out

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of interest, really, because the placebo effect is something that

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has been and it's still used today in studies, scientific studies,

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medical studies, to find out the efficacy of maybe a

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new medication or a new treatment. And you know, they

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put people into groups give the correct medication too. They

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give medication to all three, but they don't tell the

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three groups who's in whach group. They'll all let the

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same condition. Let's say it's a new diabetic medication, or

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it's a new paying relief for someone with arthritis in

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their foot, for example. So you're three groups. One gets

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the new medication, one gets no medication, and one gets

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the glacibo medication. So you got three people. That's probably

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not a good example. I'm not sure if the one

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to get no medication, because that would be Blasibo. But

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so you've got ones that just have no medication and

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to see how the person feels after a week or

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two weeks however, because sometimes people with no medication can

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have effects that are positive as well. Or maybe I'll

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have a one group that has just has the old medication,

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but they won't tell the people what it is, so

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they'll get tablets. So if they listen, they've got two groups.

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I'm not explaining this very well, am I. Yeah, So

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you've got both two groups, both getting place, both getting tablets.

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I should have thought this through before I started. I

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thought about it in my head for about five minutes,

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and which shows you how much effort I go into.

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One group has the new medication, one group has the placebo.

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Now neither of them know which they're going to get,

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and then they judge about whether or not it works.

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And it's like this new drug that's supposed to be

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really useful, and they test it, and the placebo generally

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always get a high level as well high level of success. Now,

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I think if the people are told there's two groups,

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one of you is going to get the new medication,

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one of you group is going to get the placebo.

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I think if someone's told that there's a fifty percent

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chance that they're going to get a placebo, which would

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just be like a sugar pill, which has nothing. Mind you,

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a pill full of sugar would be quite nice unless

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you're diabetic. And I'm kind of on the cusp of

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diabetes at the moment, so I love sugar, but it

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doesn't love me that you see the size of my

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back anyway, So if you notice a fifty percent of

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the placebo, how's that going to affect the outcome? It's

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a weird one. But anyway, I kind of done a

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little bit of research, a little bit of had a

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little look, kind of a roots up exploration of how

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placebos can help to relieve chronic pain, and sort of

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looking into psychology, neurobiology and some clinical data. I'm just

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like looking looking through it and just seeing what comes up. Now.

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When I first started learning about hypnosis and learning about MLP,

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which is new a linguistic programming, placebo is mentioned a lot.

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The idea that actually telling someone that a sugar pill

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is just the pill that they get being given is

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a new wonder drug and if the person really believes it.

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Because it's about belief as well. So that's one kind

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of looking at placebo and belief. Because about belief, the

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placebos doesn't have the power. Placebo needs that energy of belief.

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And that's Finny in the background, chomping on a chewy,

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bony thing in case you're wondering what the noise is

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in the background. In a way, hypnosis is reliant upon

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I would say, I don't know. It's not reliant on belief,

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but there's the more belief you have. For example, if

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you listen to me regularly, maybe you've listened to me

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for years. Do another different recordings. Maybe you've been listening

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to these recordings for years, although there was quite a

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big gap between each recording, and you're a regular listener,

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or you become a regular listener, You're going to expect

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to feel more relaxed. You're going to expect me to

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come out with some weird things as well, which I'm

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going to do. I'm going to say some stuff that

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you won't normally hear in these kinds of recordings. But

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you're also that expectation is mixed with belief because you

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believe what is expectation other than you believe something's going

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to happen. You believe that you're going to have you're

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going to feel a certain way. So to say you

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expect to feel relaxed, is you believe you're going to

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feel relaxed. You expect to for the part of your

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body that was troubling you before to feel more comfortable.

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Is that you believe that you're going to feel more

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at ease and more peaceful and loose and calm in

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that part of your body. So that's kind of what

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expectation is, really, isn't it. It's just belief and so

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placebo and belief as well. It's kind of the same

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word is seebow is expectation. It's expecting something to happen,

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something positive to happen, because you believe that it's going

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to happen. So you expect to feel relaxed in your body.

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You expect your mind to calm down and become slower,

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your thoughts slowing down and almost to the point where

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you realize they're not necessarily needed right now. As you

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focus on my voice. You expect that and you believe

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it's going to happen because it's happened before. Maybe you

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know it's like a I don't know what it's self

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fulfilling prophecy or something like that. I'm not sure if

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prophecies the right word. That sounds way too spiritual, way

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to esoteric for me. So I think everyone knows what

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the word placebo means, but I'll mention it just in

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case I should see what the correct definition of is

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in the dictionary. So look a place A placebo effect

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is the portion of symptom change produced by the psychosocial

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context of treatment, expectations, conditioning, therapeutic ritual, rather than by

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any direct pharma pharmacological or physical action of the treatment itself. Wow,

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I said mouthful, wasn't it. So it's based and you

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think about it. Yeah, placebo has a lot to do

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with healing anyway. So if someone goes to have an

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operation hip replacement, for example, and they're expecting to feel

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relief when they wake up after the operation, they're expecting

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to feel grateful because they're no longer going to be

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having that discomfort that they used to have. They're expecting

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to be walking. They're going to imagine themselves walking freely

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again soon with a bit of rehabilitation, a little bit

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of rest, a little bit of exercise, physiotherapy, whatever. But

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their expectation is positive and a belief is there that

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it's just a very positive situation. And because it's such

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a I'm not going to say simple operation, it's just

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a very often done operation. Millions of them are done

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around the world every year. So it's one of those

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almost like just a stand it's almost like having your

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tonsils out. Now it's not, but you know what I mean,

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It's like the fear that would have been there fifty

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forty years ago doesn't need to be there anymore because

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it's you can literally knock on the doors in your

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street and probably find two or three people have had

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their hip replaced, hip replaced, hips replaced, if I can

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get the words out, I mean, you might only live

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in a small road, So maybe not in that road,

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but just on my little estate where I live, I've

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met three people that had their hips replaced. It's kind

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of more of a standard thing these days. So when

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you expect the recovery, when you expect to feel calm

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and to feel that relief, then your healing is going

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to improve. And that belief is technically a placebo effect

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because you've almost tort yourself into believing that during or before,

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during and after the operation you're going to be fine.

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And every stage, every step of that process leads you

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towards freedom, leads you towards where you want to be,

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where you're looking forward to being. So it's kind of

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powerful that I quite like that, you know the idea

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that we actually use that placebo effect on ourselves, and

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it's more powerful when we do it on ourselves. But

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it doesn't seem like a placebo effect because it's real.

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It's not a Litways sugar tablet. It's not a fake,

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fake medicine. No one's tricking you. No one's pulling the

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covers over your eyes that you know what I mean.

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No one's like manipulating you. You're and you're not manipulating yourself.

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You're not tricking yourself. You just believe, based on the

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evidence you have, everything's going to work out fine. And

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when you've got that belief and that expectation that when

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you wake up from the operation, you're going to actually

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feel relaxed and calm, and you'll almost feel that part

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of your body healing, like it's healing in front of you.

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You're observing it heal. So that feeling that maybe before

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you would perhaps have given it a name, you know,

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the thing would begin with P. Maybe you experienced that

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physical sensation in a different way, so it's now begins

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of h healing. I did notice years ago this is weird.

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I had a really dodgy back for my upper back,

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not my lower back. So I got our frights on

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my lower back, but my upper back was problematic, and

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I think there's a lot of to do is I

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don't get back. Then I wasn't getting out enough, and

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I went to the doctors and they put me on

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these super strong medication to help with it, sort of

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muscle relaxes, and because said it was muscular and made

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my brain go weird. To be honest with you, I'd

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stop taking them because it was weird that they didn't

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really agree with me, and I thought they were just painkillers,

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but they weren't. They were as well but muscle like, Nah,

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no thanks. So I got this strap strap on thing

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where I should rephrase that, shouldn't I It was like

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a brace back brace thing, that is that the right word,

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and my friend helped me put it on. It was

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basically not to stretch but straight, and I suppose it's

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just straight in my back because I was a bit

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of a sloucher, which is weird because I'm only three

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00:21:30.319 --> 00:21:33.359
foot tall. I should be looking up at the sky

236
00:21:33.400 --> 00:21:36.240
a bit more often. Ah, look at them things?

237
00:21:36.279 --> 00:21:36.759
What was that?

238
00:21:37.519 --> 00:21:49.200
Clouds? And it was weird because I didn't like it,

239
00:21:49.240 --> 00:21:52.000
so I took it off. But I started doing exercise

240
00:21:52.119 --> 00:22:00.960
and after about two weeks of doing gener to exercises,

241
00:22:01.119 --> 00:22:09.640
gentle stretches and going for regular walks, I was in

242
00:22:09.680 --> 00:22:18.839
the field and I was walking andre this is you know,

243
00:22:19.079 --> 00:22:23.000
quite a few years back, and I could feel my

244
00:22:23.119 --> 00:22:30.279
lower now I could feel my back, but I had

245
00:22:30.440 --> 00:22:34.039
a different feeling. It was almost like it was the

246
00:22:34.079 --> 00:22:38.680
same feeling, but it felt different, if that makes any sense.

247
00:22:39.720 --> 00:22:42.920
I wasn't seeing it, I wasn't experiencing it. I wasn't

248
00:22:43.000 --> 00:22:50.359
thinking about it in the same way it was. I

249
00:22:50.440 --> 00:22:53.279
said this before, and I don't know why, but I

250
00:22:53.440 --> 00:22:58.000
sometimes feel that when the part of your body that

251
00:23:00.240 --> 00:23:06.400
maybe needs to be feeling more relief, more calmness, it's

252
00:23:06.880 --> 00:23:10.480
my lower back. Sometimes if I give it a bit

253
00:23:10.480 --> 00:23:13.680
of attention, a bit of loving kindness, you know, a

254
00:23:13.720 --> 00:23:16.519
bit of whatever this is, you know, a bit of

255
00:23:18.480 --> 00:23:25.960
a bit of calm, a bit of you know, sometimes

256
00:23:25.960 --> 00:23:30.400
it feels a little bit itchy, not scratchy itchy, but

257
00:23:30.599 --> 00:23:40.079
just a little bit almost like parts of that part

258
00:23:40.119 --> 00:23:45.079
of my body, parts of it are kind of I

259
00:23:45.119 --> 00:23:50.359
don't know how to explain. Do you know that that

260
00:23:50.359 --> 00:23:53.359
that Sherbert you can get and you put it in

261
00:23:53.359 --> 00:23:57.640
your mouth and it starts to sparkle. I don't know,

262
00:23:57.680 --> 00:23:59.519
it's got this really is love it and it's just

263
00:23:59.559 --> 00:24:02.960
like basically pops out of your mouth. It's like it's

264
00:24:03.039 --> 00:24:05.240
really nice. And I haven't had any for since two

265
00:24:05.240 --> 00:24:08.400
thousand and four, but which is weird that I remember

266
00:24:08.400 --> 00:24:13.440
that it was Christmas. I did a lot in two

267
00:24:13.480 --> 00:24:16.240
thousand and four, but it's a whole year, isn't it.

268
00:24:17.400 --> 00:24:20.680
And it felt a little bit like that, but like

269
00:24:20.720 --> 00:24:27.880
it was coming out of my back, like a gentle sparkling.

270
00:24:29.359 --> 00:24:32.880
Definitely a feeling, but not a feeling that felt the

271
00:24:32.920 --> 00:24:35.720
same as what it was before. So you a part

272
00:24:35.720 --> 00:24:39.160
of your body don't feel the same. It feels having

273
00:24:39.200 --> 00:24:48.759
that sparkly kind of sensation, which is strange, but it's

274
00:24:48.880 --> 00:24:56.000
at the same time unusual. Maybe not might not class

275
00:24:56.000 --> 00:25:03.559
it's pleasurable, but it's definitely a weird sensation. Yeah, so

276
00:25:04.200 --> 00:25:08.200
I get that sometimes, and I just I noticed that

277
00:25:10.039 --> 00:25:15.079
back then when my back kind of sorted itself out.

278
00:25:17.640 --> 00:25:20.440
That's another thing I found weird. While my upper back

279
00:25:21.039 --> 00:25:27.519
was being problematic, my lower back had no problems with it.

280
00:25:27.519 --> 00:25:30.640
It's almost like I could only focus on one part

281
00:25:30.720 --> 00:25:36.440
at the time. My body would only allow me to. Really,

282
00:25:37.920 --> 00:25:39.720
it's like it could only be grumpy at one part

283
00:25:39.720 --> 00:25:41.920
of my body at the same time, couldn't be grumpy

284
00:25:41.920 --> 00:25:49.440
at more than one part. It's weird. I suppose I

285
00:25:49.519 --> 00:25:51.480
really tried hard. I might have been able to, but

286
00:25:53.319 --> 00:25:59.680
let's it a little bit like pleasure, isn't it. It's

287
00:25:59.720 --> 00:26:08.640
some times focused. Or when you've been doing a lot

288
00:26:08.640 --> 00:26:13.519
of walking, you take your shoes off, what do you notice?

289
00:26:13.559 --> 00:26:17.480
First of all, you notice how how much relief your

290
00:26:17.519 --> 00:26:24.119
feet have. Or if you get in from a cold day,

291
00:26:24.279 --> 00:26:26.680
you walk in and you take your coat off, and

292
00:26:26.720 --> 00:26:31.480
you realize how loose you fit, your shoulders feel because

293
00:26:31.559 --> 00:26:35.799
they were kind of a little bit restricted before. You

294
00:26:35.920 --> 00:26:39.359
might notice how light your body feels not having a

295
00:26:39.519 --> 00:26:49.759
big coat on. And when you take your parachute pack off,

296
00:26:50.720 --> 00:26:54.039
you realize, oh, it's much easier to walk about that

297
00:26:54.079 --> 00:26:57.640
one back. Next time I go to the supermarket, I'll

298
00:26:57.680 --> 00:27:01.359
leave it at home. That's what little things to like

299
00:27:01.519 --> 00:27:08.519
you notice. And when you sit down after you know

300
00:27:08.599 --> 00:27:13.559
you've been busy, like oh it's nice, where you close

301
00:27:13.599 --> 00:27:19.039
your eyes and all you can hear is the vinny

302
00:27:20.640 --> 00:27:24.480
doing his utmost to be as noisy as possible in

303
00:27:24.519 --> 00:27:37.400
the background. So looking at placebo effect for the subject

304
00:27:37.400 --> 00:27:51.160
that we're focused on. So basically, and I'm sure I

305
00:27:51.200 --> 00:27:53.960
don't know a lot of people would know about neuroplasticity,

306
00:27:55.480 --> 00:28:03.039
which is well neural plasticity which something that neuroscientists have

307
00:28:03.440 --> 00:28:08.279
really kind of it's not like a recent discovery, but

308
00:28:08.640 --> 00:28:11.079
I've read a couple of books on it, and it's

309
00:28:11.119 --> 00:28:14.920
fascinating and a lot of the technology, or a lot

310
00:28:14.920 --> 00:28:18.640
of the knowledge rather has come from people that have

311
00:28:18.799 --> 00:28:27.240
had medical conditions that affected the brain, which has then

312
00:28:27.319 --> 00:28:31.920
affected parts of the body, like with restrictions and how

313
00:28:32.640 --> 00:28:35.440
that there was kind of for a while a fixed

314
00:28:35.599 --> 00:28:39.519
idea that well, first of all, the left side of

315
00:28:39.519 --> 00:28:43.200
the brain operates the right side of the body, the

316
00:28:43.279 --> 00:28:46.240
right side of the brain operates operates the left side

317
00:28:46.279 --> 00:28:49.279
of the body, and there's certain parts of the brain

318
00:28:49.480 --> 00:28:53.920
operates speech and all these different things, which is, you know,

319
00:28:53.960 --> 00:28:59.480
it's true, but when someone, let's say, has had a stroke,

320
00:29:00.920 --> 00:29:03.400
the I don't really like mentioning medical conditions when I

321
00:29:03.480 --> 00:29:09.160
do these. But they realized that the brain can start

322
00:29:09.799 --> 00:29:15.599
to rewire and change, so rewire itself so that the

323
00:29:15.640 --> 00:29:19.440
parts that wouldn't normally be used to operate the other

324
00:29:19.519 --> 00:29:26.359
side of the body start doing so. And hence I

325
00:29:26.400 --> 00:29:31.839
think the term plasticity neurals plastic plastics. I could say

326
00:29:31.920 --> 00:29:36.039
the first two times, the second and third, the first

327
00:29:36.039 --> 00:29:38.599
two times and the second and the third I think

328
00:29:38.599 --> 00:29:40.680
it might be time to go to bed. So the

329
00:29:40.720 --> 00:29:48.759
neural plasticity, it can affect, it can help you. It's basically,

330
00:29:48.759 --> 00:29:54.279
your brain changes, your brain can adapt. It's not set.

331
00:29:57.359 --> 00:29:59.160
These are the old things. Really needs to say, Oh

332
00:29:59.200 --> 00:30:03.480
you can't teach old dog new tricks and always set

333
00:30:03.599 --> 00:30:08.440
in his ways and their men and all that stuff. Well, actually,

334
00:30:10.039 --> 00:30:12.880
what we're really saying, I think all them years was

335
00:30:14.880 --> 00:30:17.960
your brain is set. That's it, and that's all you got.

336
00:30:18.640 --> 00:30:22.359
And I think it's quite exciting really, the idea that

337
00:30:22.400 --> 00:30:26.079
actually we're not just set. Our brains are not just

338
00:30:26.200 --> 00:30:32.519
set in stone and that's all we've got. You know.

339
00:30:32.559 --> 00:30:37.359
It's like a house is wired and that's it, or

340
00:30:37.359 --> 00:30:39.960
we've got one, or a computer. Imagine if we were

341
00:30:40.000 --> 00:30:44.440
still running our laptops or our computers off of Windows,

342
00:30:45.480 --> 00:30:50.759
the first Windows, which is probably what the nineties. In

343
00:30:50.799 --> 00:30:54.920
the nineties, we couldn't do any of the stuff we

344
00:30:55.000 --> 00:30:59.160
do now, or we still are the same. You know,

345
00:30:59.240 --> 00:31:05.160
this circuitry, everything changes and it's adapted. And I realized

346
00:31:05.240 --> 00:31:13.599
that's man made. But the brain adapts. And even now,

347
00:31:13.759 --> 00:31:19.759
you know, even neuroscientists and specialists they're still only I

348
00:31:19.799 --> 00:31:26.920
only got started on the brain really, they still know

349
00:31:26.960 --> 00:31:30.640
a million times more than I'll ever know. But in

350
00:31:31.279 --> 00:31:36.480
compared to what they will know in let's say twenty thirty,

351
00:31:36.680 --> 00:31:46.880
fifty years time, they've just started, it's phenomenal. I mean

352
00:31:46.960 --> 00:31:52.480
a fifty years time, the brain and computers and all

353
00:31:52.519 --> 00:31:57.720
that stuff, it will all be mixed together anyway, I mean,

354
00:31:57.720 --> 00:32:02.119
it's already neurolink and all stuff that's already been done.

355
00:32:02.799 --> 00:32:09.279
And it's amazing. It's absolutely amazing that someone who ten

356
00:32:09.359 --> 00:32:13.880
years ago, well you could say now, is maybe stuck

357
00:32:13.920 --> 00:32:18.440
in a wheelchair, quadrily quadriplegic, can't move, can't do anything,

358
00:32:20.359 --> 00:32:29.680
and with a small procedure, they can start to do things,

359
00:32:30.400 --> 00:32:35.000
start to use a computer just with their thoughts, and

360
00:32:35.039 --> 00:32:42.240
maybe even have one of those skeletal robotic skeletal frames. Yeah,

361
00:32:42.519 --> 00:32:49.079
so many things can be done. It's phenomenal. Stuff like

362
00:32:49.119 --> 00:32:54.680
that excites me. Don't understand it all, but it excites me.

363
00:32:55.720 --> 00:33:01.559
But then a chocolate Easter excites me, So it doesn't

364
00:33:01.599 --> 00:33:08.240
take a lot to be fair. Somethings that I'm gonna look,

365
00:33:09.039 --> 00:33:15.839
And there's quite a lot of information here about placebos.

366
00:33:20.920 --> 00:33:25.799
The main thing really is placebos have shown to be effective.

367
00:33:28.039 --> 00:33:35.640
There was a story years ago. I don't know if

368
00:33:35.680 --> 00:33:37.880
it's true. In fact, I might just look this up

369
00:33:39.599 --> 00:34:03.640
stories of so stories of when placebos were effective. It's

370
00:34:03.720 --> 00:34:06.000
very hard to type and talk at the same time,

371
00:34:06.279 --> 00:34:07.960
which is weird because that's what I used to do

372
00:34:08.000 --> 00:34:12.960
for a living. I wasn't just typing talking, but I

373
00:34:13.039 --> 00:34:16.599
was working in a call center typing the whole time

374
00:34:16.760 --> 00:34:23.800
and talking as like. Now, well, so I just for

375
00:34:27.000 --> 00:34:32.559
I suppose a question, is hypnosis placebo? Now you know

376
00:34:32.760 --> 00:34:36.199
this is not hypnosis session, This is not a therapy session.

377
00:34:36.239 --> 00:34:44.960
This is just me talking about placebos and belief in

378
00:34:45.119 --> 00:34:49.719
conjunction with chronic pain. That's what this is, in the

379
00:34:49.800 --> 00:34:56.480
hope that it might help to be useful, because I

380
00:34:56.519 --> 00:34:58.599
do say I mean, I didn't say this time, but

381
00:34:58.679 --> 00:35:03.119
quite often I will try and say, notice how the

382
00:35:03.400 --> 00:35:06.440
part of your body feels at the beginning of the recording,

383
00:35:07.039 --> 00:35:10.159
or before you start listening to the recording zero to ten,

384
00:35:11.280 --> 00:35:14.440
ten being zero being the lowest and ten the opposite,

385
00:35:15.440 --> 00:35:24.079
And then notice how you feel at the end. You

386
00:35:24.159 --> 00:35:33.199
know what, we could introduce something else into the melting pot,

387
00:35:33.559 --> 00:35:47.920
that is placebo and belief, superstition. I mean, ultimately, isn't

388
00:35:47.920 --> 00:35:53.840
that what superstition is it's believing something doesn't have to

389
00:35:53.840 --> 00:35:58.519
make sense, and quite often with superstitions there is no

390
00:35:58.599 --> 00:36:03.920
sense to it. There is quite often no logic to it,

391
00:36:07.039 --> 00:36:11.639
but it's about how it feels for that person. I

392
00:36:11.639 --> 00:36:13.840
remember when I was in sales, there was this bloke

393
00:36:16.159 --> 00:36:27.239
and what was his name, Steve stephen Oka, excuse me,

394
00:36:27.360 --> 00:36:40.320
I'm boiling myself. He yes, no is Steve. Anyway, make

395
00:36:40.360 --> 00:36:44.079
a bit more nice, please, Benny whatever his name was.

396
00:36:44.639 --> 00:36:49.920
He had this thing where he would go up because

397
00:36:49.920 --> 00:36:52.559
there'd be a board and every time he gets sale,

398
00:36:52.679 --> 00:36:57.599
would go up and write down the number, you know,

399
00:36:57.760 --> 00:37:01.320
changing number from seven to or you know, whatever it

400
00:37:01.400 --> 00:37:05.599
is now. What he used to do, he'd wipe it out,

401
00:37:06.079 --> 00:37:09.719
putting the new number, wipe it out, putting the new number,

402
00:37:10.239 --> 00:37:12.239
wipe it out, and then putting the new number again.

403
00:37:12.639 --> 00:37:15.639
So'd wipe it out. He'd wipe out the new number twice,

404
00:37:16.679 --> 00:37:19.400
wipe out the old number once. Then he wipe out

405
00:37:19.400 --> 00:37:22.880
the new number twice, and then put it in lastly.

406
00:37:23.360 --> 00:37:29.920
And that was his superstition. He was one of the

407
00:37:29.920 --> 00:37:33.760
best sellers. It was only car insurance, but he was

408
00:37:33.800 --> 00:37:40.159
still He literally put no effort in selling in the

409
00:37:40.280 --> 00:37:45.559
sense of it is natural, and he just did it.

410
00:37:45.599 --> 00:37:49.320
He was so good, so naturally good of what he did,

411
00:37:52.079 --> 00:38:02.880
and the sales manager decided, you know, in their little

412
00:38:02.920 --> 00:38:07.199
thing is they decided, you know, what you tell us

413
00:38:07.239 --> 00:38:08.760
when you've got to sell, and we'll put it on

414
00:38:08.800 --> 00:38:20.840
the board. And he stopped selling because he wasn't going

415
00:38:20.920 --> 00:38:25.960
up there and doing himself. It affected him. He wasn't

416
00:38:26.000 --> 00:38:30.039
getting the sales he would normally get. Now some would argue, well,

417
00:38:30.039 --> 00:38:35.599
it's that Maybe it's that walk, it's that like getting

418
00:38:35.679 --> 00:38:38.840
up and showing everyone that he's got another sale. Maybe

419
00:38:38.880 --> 00:38:44.239
it's just that break that process, that procedure, that ritual.

420
00:38:46.840 --> 00:38:50.079
Another thing people would do to wind him up is

421
00:38:50.119 --> 00:38:53.679
that actually rub out the number, so you have to

422
00:38:53.760 --> 00:38:56.079
keep getting up and putting the number and wipe it

423
00:38:56.119 --> 00:39:01.039
out for twice before putting it in again. And people

424
00:39:01.119 --> 00:39:03.159
just to wind him up, knowing that it was something

425
00:39:03.199 --> 00:39:06.119
that it was superstitious about, and they'd wipe it out

426
00:39:06.440 --> 00:39:11.800
just to wind him up, and it affected his performance.

427
00:39:15.920 --> 00:39:21.800
So I found that quite interesting. I personally have been

428
00:39:22.880 --> 00:39:25.320
this an old trick, but I'd never heard of it before.

429
00:39:28.000 --> 00:39:35.840
And when I was for seventeen sixteen, seventeen working in

430
00:39:35.840 --> 00:39:42.960
a chip shop. Yeah, I turned sixteen, So sixteen, went

431
00:39:43.000 --> 00:39:48.239
around my boss's new house and all the stuff around there.

432
00:39:48.360 --> 00:39:54.079
We were drinking. I got drunk, and then at the

433
00:39:54.159 --> 00:39:58.559
end of the evening everyone gathered around as he showed

434
00:39:58.559 --> 00:40:00.679
me that I'd been drinking non olco Poli blager the

435
00:40:00.679 --> 00:40:07.440
whole time, and everyone laughed at me. So again, that's

436
00:40:07.440 --> 00:40:13.039
a placebo, isn't it. It was a horrible experience, and

437
00:40:13.760 --> 00:40:16.239
you know, it wasn't a nice nice thing to do

438
00:40:16.320 --> 00:40:27.280
to someone. But I genuinely felt drunk until I saw

439
00:40:27.480 --> 00:40:35.280
that it was not alcohol. I wonder if they had

440
00:40:35.400 --> 00:40:38.639
given me alcohol all night and just showed me that

441
00:40:38.719 --> 00:40:43.639
I wasn't drinking, just showed me like, oh, you've been

442
00:40:43.679 --> 00:40:50.719
drinking non alcoholic. How would that have affected me? Because

443
00:40:50.719 --> 00:40:55.159
the alcohol is already in my system. I don't know.

444
00:40:55.280 --> 00:41:02.440
That's just just chucking out any air. Really, So you've

445
00:41:02.440 --> 00:41:11.320
got some things here. There's the actual So look, So

446
00:41:11.679 --> 00:41:17.280
here's a study. It was done. It's a Houston, Texas,

447
00:41:17.440 --> 00:41:21.639
USA VA Medical Center nineteen ninety five to two thousand.

448
00:41:22.639 --> 00:41:30.519
Orthopedic author, orthopedic orthopedic surgeon J. Bruce Moseley recruited one

449
00:41:30.639 --> 00:41:38.039
hundred and eighty military veterans with grinding the osteo arthritis.

450
00:41:39.679 --> 00:41:42.239
It's weird, isn't it? Just Just the description lets you

451
00:41:42.280 --> 00:41:46.079
know exactly what it is in your operating room. A

452
00:41:46.280 --> 00:41:54.760
third received the usual arthroscopic de bribement, which I'm pretty

453
00:41:54.760 --> 00:41:59.000
sure is filing it filing it down. Another third gotten

454
00:41:59.800 --> 00:42:05.039
en scopic leverage, got no idea what is, and the

455
00:42:05.079 --> 00:42:10.360
final group had nothing more than three skin insurtions while

456
00:42:10.400 --> 00:42:15.559
the team pretended to operate, moving instruments, splashing the sayline

457
00:42:16.199 --> 00:42:23.360
and even talking through a fake procedure. So so I

458
00:42:23.360 --> 00:42:29.519
said sixty, So sixty people had nothing done other than

459
00:42:29.559 --> 00:42:42.679
a couple of insurtions under local anesthetic and no treatment whatsoever. Wow.

460
00:42:42.719 --> 00:42:48.280
Two years later, the sham surgery group could walk and

461
00:42:48.360 --> 00:42:51.719
climb stairs every bit as well as those who'd had

462
00:42:51.760 --> 00:43:02.119
the real operations. Pain scores overlapped completely, and one participant

463
00:43:03.360 --> 00:43:06.320
later told reporters he'd run out of excuses not to

464
00:43:06.320 --> 00:43:10.960
mow the lawn. The trial re shaped orthopedic guidelines around

465
00:43:11.000 --> 00:43:15.199
the world. So there's some things that perhaps they wouldn't

466
00:43:15.239 --> 00:43:19.719
be allowed to do anymore. But isn't it interesting? Don't

467
00:43:19.760 --> 00:43:28.400
you think that believing that you can feel relaxed and

468
00:43:28.519 --> 00:43:33.559
believe in that you can recover fully and believing that

469
00:43:33.679 --> 00:43:42.639
you can have relief, maybe believe that you deserve relief,

470
00:43:44.199 --> 00:43:52.719
expect relief. So this is a study in Lisbon, Portugal,

471
00:43:52.760 --> 00:43:58.639
twenty sixteen. Right, just let you that that last one

472
00:44:00.599 --> 00:44:06.760
controlled This was in the National Library of Medicine, and

473
00:44:08.920 --> 00:44:15.280
so yeah, wow, okay, citation Mosey, JB. O'Malley, K. Peterson,

474
00:44:16.199 --> 00:44:26.199
mink Brodie, Kai, Kendall, Hollingsworth, ash Ray So controlled trial

475
00:44:26.239 --> 00:44:34.280
of oustroscopic surgery for ostroforus osteo arthritis of the knee.

476
00:44:35.760 --> 00:44:40.800
That's just I just absolutely it boggles my boggles my

477
00:44:40.920 --> 00:44:47.079
novel that does. So this one is Lisbon, Portugal, twenty sixteen.

478
00:44:48.280 --> 00:44:59.480
Capsules literally labeled place that's funny, literally labeled placebo, eased

479
00:44:59.599 --> 00:45:05.599
stub and a low back pain. So ninety seven adults

480
00:45:05.639 --> 00:45:08.840
whose backs are dated for an average of fourteen years

481
00:45:09.480 --> 00:45:13.599
were split into two groups. Both kept their user treatment,

482
00:45:14.599 --> 00:45:18.320
but one group also took two white pills twice a

483
00:45:18.400 --> 00:45:23.280
day from a bottle that read open label placebo in

484
00:45:23.360 --> 00:45:28.519
bold letters. It's hard to read that out about laughing

485
00:45:28.599 --> 00:45:37.519
to be fair and not everybody's going to know what

486
00:45:37.559 --> 00:45:42.079
the word placebo means. But possibly I'm just chucking it

487
00:45:42.119 --> 00:45:47.400
out there. I remember, I imagine most people do. But

488
00:45:47.519 --> 00:45:52.639
then if it was in Portugal, was it written in

489
00:45:52.679 --> 00:45:56.559
English or was it written in Portuguese or in Spanish?

490
00:45:57.039 --> 00:46:01.559
So you know, that's just a few questions come up

491
00:46:01.599 --> 00:46:07.519
in my head. Anyway, after just three weeks, usual and

492
00:46:07.760 --> 00:46:12.760
worst pain were down about thirty percent. A change is

493
00:46:12.960 --> 00:46:17.800
large enough for conditions to call it much improved. I'd

494
00:46:17.840 --> 00:46:22.400
say down thirty percent is much improved, wouldn't you. Minimum

495
00:46:22.440 --> 00:46:29.960
pain felt sixteen percent while actually rose while in the

496
00:46:30.119 --> 00:46:37.840
control minimum pain fell sixteen percent, but in the other

497
00:46:37.920 --> 00:46:45.719
group it actually rose twenty five percent. So the people

498
00:46:45.719 --> 00:46:51.239
that didn't take the placebo pills didn't. And then there's

499
00:46:51.320 --> 00:46:55.519
that one that's that's the thing. Do you imagine if

500
00:46:55.519 --> 00:46:57.639
you're in two groups, Well, you run in one group,

501
00:46:57.639 --> 00:47:02.679
but there's another group. You both that both groups got

502
00:47:02.679 --> 00:47:06.039
the same conditions. So let's say, through my example, everyone

503
00:47:06.079 --> 00:47:09.239
in my group's got a lower lower back aft writers

504
00:47:09.280 --> 00:47:12.239
like me, and all the other group have got it

505
00:47:12.280 --> 00:47:20.440
as well. Same thing, same situation. We're all doing our exercises,

506
00:47:21.840 --> 00:47:24.360
we're all doing what we need to do, and you know,

507
00:47:24.840 --> 00:47:29.400
to try and help it. But I'm in a group

508
00:47:29.480 --> 00:47:34.599
and the other group are taking these pills. I'm not

509
00:47:34.599 --> 00:47:42.480
allowed to take these pills, and maybe I feel put out,

510
00:47:42.679 --> 00:47:47.400
like that's not fair. We're going to trial study. They're

511
00:47:47.440 --> 00:47:56.960
the ones with the pills, maybe not knowing that their

512
00:47:57.039 --> 00:48:02.079
placebo thinking. So in a sense, the placebo effect is

513
00:48:02.079 --> 00:48:07.480
working opposite. It's a negative placebo effect on the other

514
00:48:07.559 --> 00:48:12.440
people watching them thinking you've got the good pills and

515
00:48:12.800 --> 00:48:20.679
it's helping you, which has the opposite effect by making

516
00:48:20.719 --> 00:48:28.719
them feel worse. Maybe just chucking that out, So no deception,

517
00:48:29.800 --> 00:48:35.119
just a clear explanation that placebos activate mind body self healing,

518
00:48:37.400 --> 00:48:44.079
and I mean they do. But generally, I mean placebos

519
00:48:44.159 --> 00:48:47.679
do activate mind body self healing, and they do help

520
00:48:47.760 --> 00:48:51.920
to relieve chronic pain and to help someone feel more relaxed.

521
00:48:54.320 --> 00:48:57.159
I mean usually if the person don't know it's a placebo,

522
00:48:58.519 --> 00:49:01.400
the fact that they know it's a plicit that is

523
00:49:03.760 --> 00:49:13.239
a bit, I don't know, very fascinating. So but then

524
00:49:13.280 --> 00:49:25.960
you think about it sometimes by taking action, whether it's

525
00:49:28.199 --> 00:49:31.199
listening to a recording, listening to some weirdo like me

526
00:49:31.840 --> 00:49:38.880
rabiting on about all kinds of weird things, taking action,

527
00:49:39.679 --> 00:49:47.480
doing something different, thinking differently, wrapping your mind around the

528
00:49:47.519 --> 00:49:53.480
idea that actually things can change, and things will change,

529
00:49:53.719 --> 00:49:56.800
and things have changed in the past, they will change

530
00:49:56.800 --> 00:50:00.360
in the future, and this is just an or one

531
00:50:00.360 --> 00:50:05.519
of those things that will change. And when you decided

532
00:50:08.079 --> 00:50:11.920
that those things are going to change, and you start

533
00:50:12.039 --> 00:50:17.199
making those decisions to do different things, such as listening

534
00:50:17.239 --> 00:50:23.320
to this, you've kind of opened up that I suppose

535
00:50:23.360 --> 00:50:29.039
you could call it. You've got in touch with that

536
00:50:29.920 --> 00:50:35.599
neuroplasticity in your brain to affect your nervous system in

537
00:50:35.639 --> 00:50:41.599
a positive way to make changes. You're kind of opening

538
00:50:41.639 --> 00:50:47.360
yourself up to the idea that actually you're not stuck,

539
00:50:47.440 --> 00:50:51.039
you're not set in any one particular way of thinking

540
00:50:51.079 --> 00:50:55.119
about things. That there's millions of different ways to think

541
00:50:55.159 --> 00:51:02.519
about something and it can affect you in a real

542
00:51:02.679 --> 00:51:08.840
positive way when you start to realize that actually you're

543
00:51:08.840 --> 00:51:12.280
not limited in a way that you maybe thought you were.

544
00:51:13.920 --> 00:51:18.599
You've got more flexibility, more options. I want to say

545
00:51:18.599 --> 00:51:25.880
more options. I'm talking like infinite, infinite options. Because you

546
00:51:25.960 --> 00:51:29.719
choose what you do next every second of every day.

547
00:51:30.360 --> 00:51:34.280
You choose what you do next. You don't have to

548
00:51:34.320 --> 00:51:37.119
do anything you don't have to say anything. Of course,

549
00:51:37.119 --> 00:51:39.960
we have to briethe. There's things that we have to do.

550
00:51:40.000 --> 00:51:43.440
But I'm talking about things that you do consciously. You choose.

551
00:51:46.880 --> 00:51:47.039
You know.

552
00:51:47.159 --> 00:51:48.760
Some people say, oh yah, yeah you have to go

553
00:51:48.800 --> 00:51:51.400
to work, Yeah you do. If you want to pay

554
00:51:51.400 --> 00:51:54.159
the rent and buy the food and all the stuff,

555
00:51:54.159 --> 00:51:59.480
you don't have to you choose to. It takes that

556
00:52:00.239 --> 00:52:04.320
mentality out of it, that feeling sorry for ourselves. When

557
00:52:04.559 --> 00:52:08.599
you realize and when I realized that, actually it is

558
00:52:08.639 --> 00:52:13.880
a choice. No one's making you listen to this, and

559
00:52:13.920 --> 00:52:16.599
I keep this is my choice not to get rid

560
00:52:16.639 --> 00:52:18.800
of that metal thing sticking out of my desk, and

561
00:52:18.840 --> 00:52:22.239
I keep banging it when everyone's on a recording. I

562
00:52:22.440 --> 00:52:25.440
choose to both moan about it and to do nothing

563
00:52:25.440 --> 00:52:29.960
about it. At the same time. It's choice. I could

564
00:52:30.039 --> 00:52:33.800
just remove it, or I could just not mention it.

565
00:52:33.960 --> 00:52:37.960
But for some reason, I don't do either of those things.

566
00:52:40.239 --> 00:52:45.880
All look at this a single sayline and if it's

567
00:52:45.920 --> 00:52:55.480
saline or saaline jab squirted into the back of it. Yeah,

568
00:52:55.599 --> 00:53:10.760
so put into the back a single selling jab. Okay, researchers,

569
00:53:10.760 --> 00:53:13.039
I'm just for reading us. Researchers gave one hundred and

570
00:53:13.039 --> 00:53:18.119
one chronic back pain patients a brief mind body explanation

571
00:53:18.599 --> 00:53:27.039
and then an open label subcutaneous injection of sterile saline.

572
00:53:27.800 --> 00:53:32.400
Pain intensity dropped for four weeks, with secondary gains in

573
00:53:32.559 --> 00:53:39.039
mood and sleep. Brain scans revealed stronger connectivity between the

574
00:53:39.079 --> 00:53:47.039
medial prefrontal cortex and brain stem pain control nuclear or nuclei,

575
00:53:48.519 --> 00:53:54.039
so the very circuitry mapped in classic deceptive placebo studies,

576
00:53:55.039 --> 00:53:59.960
suggesting that the brain doesn't care whether the treatment is real,

577
00:54:00.960 --> 00:54:10.800
only whether the meaning feels real. I can't repeat that

578
00:54:10.840 --> 00:54:14.519
the brain doesn't care whether the treatment is real, only

579
00:54:14.559 --> 00:54:22.079
whether the meaning feels real. And follow up reports showed

580
00:54:22.320 --> 00:54:31.639
durable function durable functional improvements at twelve months. See The

581
00:54:31.679 --> 00:54:40.239
only reason why placebo wasn't continued like put into mainstream

582
00:54:40.320 --> 00:54:42.920
medicine as farther. No, maybe it has been that we

583
00:54:43.039 --> 00:54:52.920
don't know about is because of the ethics. I suppose

584
00:54:53.000 --> 00:54:58.159
the ethics of it. The idea idea of lying to

585
00:54:58.239 --> 00:55:06.400
people but I don't know is another one. More than

586
00:55:06.480 --> 00:55:12.480
one thousand people with chronic lower back pain were randomized

587
00:55:12.559 --> 00:55:21.519
to a traditional acupuncture b fake acupuncture, where needles were

588
00:55:21.559 --> 00:55:28.880
inserted shallowly at non meridian points or c standard medical

589
00:55:28.920 --> 00:55:37.639
care i e. Physiotherapy, pain, meds, exercise advice. Okay, so

590
00:55:45.960 --> 00:55:48.840
blind me. So that's that's quite a few people, isn't it.

591
00:55:48.920 --> 00:55:52.559
So one three groups, one with traditional acupuncture, one with

592
00:55:52.679 --> 00:55:57.840
fake acupuncture, and one would just standard medical care. After

593
00:55:57.920 --> 00:56:03.599
six months, about fifty percent are both acupuncture groups reported

594
00:56:03.760 --> 00:56:08.519
meaningful relief versus twenty five percent of those getting conventional care.

595
00:56:10.280 --> 00:56:15.960
So the press, they would do. The press spun the

596
00:56:16.039 --> 00:56:23.320
finding it as even sham acupuncture works, but investigators highlighted

597
00:56:23.360 --> 00:56:29.239
a deeper lesson. A tactile, time intensive ritual delivered with

598
00:56:29.400 --> 00:56:39.000
confidence can beat many drugs. I've had acupuncture a few

599
00:56:39.039 --> 00:56:42.360
times over the years. I'll tell you what was weird?

600
00:56:42.519 --> 00:56:44.400
Did you know? I don't know if it's still the same,

601
00:56:44.400 --> 00:56:49.039
but I wasn't allowed to give blood because I'd had

602
00:56:49.119 --> 00:56:53.239
acupuncture in the last two years. This is a while back.

603
00:56:55.920 --> 00:56:59.480
That's weird. I think if you had a tattoo or acupuncture,

604
00:57:03.719 --> 00:57:09.880
you can't can't get blood. And I really was in

605
00:57:11.199 --> 00:57:13.039
to be fair, I wanted to see what the biscuits

606
00:57:13.039 --> 00:57:19.199
were like. I've heard good things, but never mind, so

607
00:57:19.440 --> 00:57:28.400
ritual I do wonder to be honest with you when

608
00:57:29.239 --> 00:57:32.599
because when I had I had a shoulder injury two

609
00:57:32.639 --> 00:57:38.199
thousand and five and I ended up with two steroid injections.

610
00:57:39.239 --> 00:57:44.039
I do wonder what would have happened if they gave

611
00:57:44.039 --> 00:57:49.000
you the first steroid injection which did the job, and

612
00:57:49.039 --> 00:57:52.559
they told me you can have one, this will last

613
00:57:52.599 --> 00:57:55.239
you for six months. You can have one every six

614
00:57:55.280 --> 00:58:01.039
months and eventually it will heal anyway, it'll just you know,

615
00:58:01.320 --> 00:58:04.480
it'll begin to feel better, but you know, it'll just

616
00:58:04.559 --> 00:58:09.599
do the job. And after the first one, the second one,

617
00:58:09.639 --> 00:58:15.000
they gave me one which was just placebo. We don't know,

618
00:58:15.000 --> 00:58:17.320
it was like saline or whatever it was. Did they

619
00:58:17.360 --> 00:58:25.800
squirt in? How would that have affected? How would that

620
00:58:25.880 --> 00:58:32.199
have What would that have done? Because I genuinely when

621
00:58:32.199 --> 00:58:36.440
I went and had the second one, I was genuinely

622
00:58:36.519 --> 00:58:41.480
expecting it to work because the first one I couldn't

623
00:58:41.480 --> 00:58:46.360
believe how well it worked. You know, I went from

624
00:58:46.440 --> 00:58:50.119
being like a quite a higher level of what's it

625
00:58:50.960 --> 00:59:07.280
two practically nothing and I thought, Wow. I just remember

626
00:59:07.320 --> 00:59:15.440
thinking to myself, Wow, one of those wow moments. I

627
00:59:15.480 --> 00:59:22.199
do find it interesting that there's there's something about that,

628
00:59:22.360 --> 00:59:25.199
you know, I talk about the acupuncture something about bit

629
00:59:25.239 --> 00:59:29.559
of care, a bit of kindness, a bit of attention.

630
00:59:30.760 --> 00:59:33.599
So with the you know, putting the needles on, and

631
00:59:33.840 --> 00:59:38.199
with acupuncture, there's also like maybe the talking and maybe

632
00:59:38.199 --> 00:59:45.400
some soft music. The relaxation and the gentleness considering its

633
00:59:45.519 --> 00:59:52.840
needles is still quite a gentle thing, and and it

634
00:59:52.960 --> 00:59:57.199
is I guess, quite ritualistic, especially if you have it

635
00:59:57.320 --> 01:00:00.960
done more than once, because it will be like you're

636
01:00:01.000 --> 01:00:06.199
going through the same process again, even if the needles

637
01:00:06.199 --> 01:00:13.079
may be put in different parts. And I always found

638
01:00:13.079 --> 01:00:15.880
it weird when I had Remember I went to this

639
01:00:16.320 --> 01:00:25.360
a trainee acupuncturist, and I'm not saying he did it

640
01:00:25.400 --> 01:00:29.519
for like half price or twenty quid or something, and

641
01:00:29.559 --> 01:00:31.679
he was a friend of mine, so I was just like, okay, cool,

642
01:00:32.320 --> 01:00:36.480
I didn't have much money. He was training, and I

643
01:00:36.519 --> 01:00:40.039
remember I'm walking I see him, I said goodbye and

644
01:00:41.400 --> 01:00:44.360
walking down the street and I hear him yelling. I'm thinking,

645
01:00:44.480 --> 01:00:46.920
oh no, it's realized the money I gave him was

646
01:00:46.920 --> 01:00:51.320
a fake twenty. And he comes running up to me

647
01:00:51.360 --> 01:00:54.199
and I said, I'm sorry, I'm sorry. He said, what

648
01:00:54.760 --> 01:00:57.119
do you mean You're sorry? So I was sorry about

649
01:00:57.119 --> 01:01:00.039
the fake twenty. He said fake twenty. I said that

650
01:01:00.119 --> 01:01:02.719
way you call him, isn't it. He said no. I said, oh,

651
01:01:02.760 --> 01:01:05.000
forget about that. Then I said, well, what is it?

652
01:01:05.320 --> 01:01:09.119
He said, you gave me a fake twenty. I said, no,

653
01:01:09.280 --> 01:01:13.599
it's joking, he said. I said, why are you calling me?

654
01:01:14.400 --> 01:01:16.440
He said, oh, I forgot to take a needle out.

655
01:01:16.880 --> 01:01:21.639
He's still one in your head. So I said, all right,

656
01:01:22.000 --> 01:01:25.400
just take it out now if you want. He said no,

657
01:01:25.440 --> 01:01:28.320
can we go back inside? I said why? He said,

658
01:01:28.320 --> 01:01:33.199
there's too many got too many people around watching. He

659
01:01:33.239 --> 01:01:35.239
said no, there's too many needles stuck in your head.

660
01:01:36.000 --> 01:01:40.559
There's about twenty left. I just forgot about them. How

661
01:01:40.599 --> 01:01:43.599
can you forget about needles being stuck in someone's head?

662
01:01:47.960 --> 01:01:50.840
And that's the truth. Sto Well, it's a semi true story.

663
01:01:51.320 --> 01:01:54.840
But he did did leave some needles in my head.

664
01:01:59.239 --> 01:02:02.840
I'm not sure if you got them back. I did.

665
01:02:02.920 --> 01:02:05.519
Oh one thing I did when I was working while

666
01:02:05.679 --> 01:02:11.800
volunteering in a drug rehab center, doing relaxation sessions with groups,

667
01:02:12.519 --> 01:02:16.119
and there was a lady there that worked there, and

668
01:02:16.199 --> 01:02:25.039
she did ear acupuncture, and she used to put these

669
01:02:25.760 --> 01:02:29.920
things on the people's ears, and she did it on

670
01:02:29.960 --> 01:02:33.159
me once and it was so weird. It felt strange,

671
01:02:33.760 --> 01:02:39.920
like on the ear lobes and just looking around. Everyone

672
01:02:40.000 --> 01:02:42.440
was like sitting around there at ten fold things on

673
01:02:42.480 --> 01:02:48.679
her ears and I was there just talking and relaxing

674
01:02:48.800 --> 01:02:51.679
people like in a group setting. So maybe there's like

675
01:02:51.719 --> 01:02:56.599
twelve of us, and she was going around readjusting their

676
01:02:56.599 --> 01:03:14.000
ear lobes. It was just, yeah, so real. Which one

677
01:03:14.000 --> 01:03:17.639
of those do you find most fascinating out of the studies?

678
01:03:20.599 --> 01:03:31.639
The fake operations? I find, you know, that's just that's

679
01:03:31.719 --> 01:03:36.599
just crazy. It seems the more you do, the more

680
01:03:36.840 --> 01:03:44.719
you build it up, it's I don't know, it's like

681
01:03:45.480 --> 01:03:48.039
I don't want to say the word con con job

682
01:03:49.000 --> 01:03:51.960
or like a big it's the long game, you know,

683
01:03:52.599 --> 01:03:58.480
the bigger the magic trick is, and the longer it takes,

684
01:03:58.719 --> 01:04:01.159
and the more you put in to it and the

685
01:04:01.159 --> 01:04:06.920
more distractions there are, the bigger it gets. And I

686
01:04:06.960 --> 01:04:09.440
went and saw Darren Brown in about two thousand and

687
01:04:09.480 --> 01:04:13.599
five to probably two thousand and seven in the theater,

688
01:04:15.119 --> 01:04:18.519
and he started his show before we even got into

689
01:04:18.559 --> 01:04:25.639
the theater. He had things posted and he was watching

690
01:04:25.679 --> 01:04:30.599
people walking into the foyer. He had sort of subliminal

691
01:04:30.679 --> 01:04:36.519
stuff in the foyer. He was basically messing with people

692
01:04:36.559 --> 01:04:40.880
with what he even got to their seats, and he

693
01:04:41.000 --> 01:04:44.639
showed it at the end what he had done. And

694
01:04:44.679 --> 01:04:48.599
I know for a fact he wasn't showing everything. You know,

695
01:04:48.679 --> 01:04:50.639
even the way he showed it how it's done, probably

696
01:04:50.760 --> 01:04:58.000
wasn't how it was done. I still find it the

697
01:04:58.039 --> 01:05:07.800
weird is so I think the injections of there are

698
01:05:07.920 --> 01:05:14.559
sailing again. That's another thing is like wow, to be

699
01:05:14.559 --> 01:05:24.440
able to believe, to really believe that something is going

700
01:05:24.519 --> 01:05:30.800
to be useful for you, it can be useful for you.

701
01:05:38.199 --> 01:05:40.679
I mean, I think that's one of the things with

702
01:05:40.880 --> 01:05:49.880
the I think with medical practitioners today, they kind of

703
01:05:49.960 --> 01:05:52.760
have to be more honest than they used to be.

704
01:05:53.239 --> 01:05:56.679
I don't mean in a way like they were deceptive,

705
01:05:57.679 --> 01:06:01.360
but there's ways of being deceptive which is useful to

706
01:06:01.400 --> 01:06:07.000
the patient, which will set the patient up for to

707
01:06:07.119 --> 01:06:12.760
have that belief and expectation that things are going to

708
01:06:12.760 --> 01:06:16.159
be really good and you know, that kind of side

709
01:06:16.159 --> 01:06:20.920
of things. But it seems I don't know, maybe I'm wrong,

710
01:06:21.000 --> 01:06:24.519
but it seems that there seems more of a practice

711
01:06:24.519 --> 01:06:28.960
of going through every single situation that could happen, and

712
01:06:31.840 --> 01:06:34.519
when someone's in a hospital bed or sitting the other

713
01:06:34.599 --> 01:06:40.079
side of a doctor's desk. That person is very susceptible,

714
01:06:43.400 --> 01:06:45.559
you know. It is in a sense a little bit

715
01:06:45.719 --> 01:06:51.360
like they say, a deer in the headlights. It's especially

716
01:06:51.360 --> 01:06:56.519
in a serious sort of scenario. It's it's whatever the

717
01:06:56.559 --> 01:07:05.440
doctor says next is so so important and so powerful.

718
01:07:07.000 --> 01:07:08.760
In the same way as if someone as about to

719
01:07:08.760 --> 01:07:12.639
have an operation, what the doctor says to them or

720
01:07:12.679 --> 01:07:15.760
what the surgeon says to them before they get taken

721
01:07:15.800 --> 01:07:22.400
into the theater, it can have such a positive effect

722
01:07:23.400 --> 01:07:27.320
or opposite, depends on how they're being talked to, what's

723
01:07:27.440 --> 01:07:37.800
been said to them. And then you know, with beliefs,

724
01:07:38.000 --> 01:07:45.239
what do we say to ourselves? What's self limiting? Things

725
01:07:47.079 --> 01:07:49.599
do you say to yourself? I mean that get in

726
01:07:49.679 --> 01:07:55.519
the way of you feeling more comfort or relaxed, because

727
01:07:57.400 --> 01:08:01.840
when you're listening to me babbling on, you're not thinking

728
01:08:02.760 --> 01:08:08.440
in your mind with that same self limiting self talk,

729
01:08:12.000 --> 01:08:18.199
because it's not that my voice has taken over and everything,

730
01:08:18.239 --> 01:08:22.239
but it's probably what you're more focusing on should drifting,

731
01:08:23.039 --> 01:08:27.079
And when you drift, you're going to be absorbing any

732
01:08:27.159 --> 01:08:32.239
positive suggestions or ideas rather than suggestions. So I'm not

733
01:08:32.239 --> 01:08:37.000
giving any suggestions, I'm just talking, but any ideas that

734
01:08:37.079 --> 01:08:40.359
you wrap your mind around that can be useful for you,

735
01:08:51.000 --> 01:09:06.119
and you really can notice, you can notice how you

736
01:09:06.199 --> 01:09:15.960
feel different, because belief is not mere wish for thinking.

737
01:09:19.920 --> 01:09:26.119
It's actually a signal that recruits the parts of your body,

738
01:09:26.479 --> 01:09:36.920
your prefrontal, limbic whatever, and mobilizes parts of your brain

739
01:09:37.039 --> 01:09:42.359
and your you know, all that stuff that experts know

740
01:09:42.439 --> 01:09:50.720
about and rewrites the brain's predictions about pain. Because if

741
01:09:50.760 --> 01:09:53.239
you hold the knowledge that actually what you think affects

742
01:09:53.279 --> 01:09:57.880
your brain affects your mind, and that affects your body.

743
01:09:58.439 --> 01:10:02.319
And when you remember that, you're brain doesn't care if

744
01:10:02.359 --> 01:10:07.680
it's real or not. I found that very powerful that sentence.

745
01:10:10.680 --> 01:10:25.119
Your brain doesn't care, it doesn't care. And there's something

746
01:10:25.159 --> 01:10:32.079
about that that sticks in my head is it's not bothered.

747
01:10:35.039 --> 01:10:38.479
Because Lacebo research doesn't say that pains all in the mind.

748
01:10:38.880 --> 01:10:42.159
It shows that the mind is part of the body's

749
01:10:42.279 --> 01:10:51.439
pain control circuitry. So by consciously shaping expectations and ritual

750
01:10:52.560 --> 01:10:57.680
or our beliefs instead of just leaving up to chance,

751
01:10:58.479 --> 01:11:05.079
by consciously folkscus on it, we invite the brain's own

752
01:11:05.279 --> 01:11:12.560
pharmacy to join the team has no side effects, no withdrawal,

753
01:11:13.600 --> 01:11:19.600
just that can be like a quiet ally a friend

754
01:11:19.960 --> 01:11:25.079
working in the background doing what it needs to do.

755
01:11:26.319 --> 01:11:28.000
I mean in a way, we've got that anyway, in

756
01:11:28.039 --> 01:11:32.479
our brain, all the things that are automatic, let me

757
01:11:32.560 --> 01:11:36.600
think about it, most of our body pretty much everything

758
01:11:36.680 --> 01:11:47.159
is automatic within the body. You can sit there or

759
01:11:47.239 --> 01:12:05.800
lie down and everything works on its own. So you see,

760
01:12:05.840 --> 01:12:21.000
I think it's interesting expectancy. And there's a few things

761
01:12:21.039 --> 01:12:25.279
you can do. You can do things like ritualized self care,

762
01:12:26.800 --> 01:12:34.920
so that's a regular, meaningful actions created and to basically

763
01:12:36.399 --> 01:12:40.199
make you feel better, so that it's no different in

764
01:12:40.279 --> 01:12:45.159
some ways to you know, if you clean, you brush

765
01:12:45.199 --> 01:12:47.840
your teeth, if you do certain things in a certain order,

766
01:12:48.439 --> 01:12:53.279
and it feels nice to do it like that, and

767
01:12:53.319 --> 01:12:56.680
you get used to doing like that, and you expect

768
01:12:56.720 --> 01:12:59.760
your mouth to feel clean and fresh. Once you brush

769
01:12:59.800 --> 01:13:08.960
your teeth, you expect it. And there's been times when

770
01:13:09.000 --> 01:13:12.439
I've been distracted and I've gone to the door, you know,

771
01:13:12.479 --> 01:13:14.319
someone's knocked on the doors. I've just gone in the

772
01:13:14.319 --> 01:13:21.800
bathroom and I go to bed and I'm thinking, oh,

773
01:13:22.199 --> 01:13:24.520
I thought i'd clean my teeth because my teeth it

774
01:13:25.199 --> 01:13:28.960
maybe I've just got just amazingly fresh breath, but oka,

775
01:13:32.079 --> 01:13:34.600
but it was just maybe it saw the mints that

776
01:13:34.680 --> 01:13:41.359
I eat when I'm in sleep. But sometimes expecting. There's

777
01:13:41.399 --> 01:13:44.359
been times when I've It's not very often if you

778
01:13:44.399 --> 01:13:46.159
look at my belly, but it's times when I've forgotten

779
01:13:46.199 --> 01:13:49.600
to eat, Like I've just been so busy doing something

780
01:13:50.079 --> 01:13:52.319
and I thought I'd had my meal and I hadn't,

781
01:13:53.920 --> 01:13:57.680
but I didn't miss it because I kind of just

782
01:13:58.439 --> 01:14:05.880
expected to have had it, and because it's almost ritualistic,

783
01:14:06.000 --> 01:14:09.359
because there's the same kind of thing that I would

784
01:14:09.359 --> 01:14:14.279
do every day back then that not a lot of

785
01:14:14.279 --> 01:14:21.800
thought goes into it, but you expect, I mean a

786
01:14:21.800 --> 01:14:25.199
bit like in sales as well. Those people that expect

787
01:14:25.680 --> 01:14:34.880
to do well do well. You know those people in sports,

788
01:14:36.479 --> 01:14:43.399
they might have a special coin or a special ritual

789
01:14:43.520 --> 01:14:47.319
they do before they get into the ring or before

790
01:14:47.319 --> 01:14:52.119
they go on to the football pitch, something that means

791
01:14:52.159 --> 01:14:58.000
something to them, has nothing to do with what they're doing,

792
01:14:58.439 --> 01:15:05.359
not really m hm, but has a huge effect on

793
01:15:07.760 --> 01:15:12.439
their brain believes that it's helping. Then he's then he's

794
01:15:12.439 --> 01:15:17.840
trying to catch a fly. But your brain believes that

795
01:15:17.960 --> 01:15:24.560
those rituals are helping. You know, it doesn't matter if

796
01:15:24.600 --> 01:15:27.039
it is or not, because your brain believes it. So

797
01:15:27.079 --> 01:15:38.079
therefore it is. If you believe that rubbing rubbing your

798
01:15:38.159 --> 01:15:52.399
knees has an effect on your confidence, then it will.

799
01:15:53.720 --> 01:15:56.279
Rubbing your knees will have an effect on your confidence.

800
01:15:59.600 --> 01:15:59.920
M Hm.

801
01:16:03.720 --> 01:16:12.600
It's a weird one, isn't it. Really, You've got the

802
01:16:12.600 --> 01:16:18.319
therapeutic thing as well. So empathy releases endogenous opioids and

803
01:16:18.439 --> 01:16:26.560
oxytocin according to this, So really choose clinicians who take

804
01:16:26.640 --> 01:16:34.800
time and validate your experience. So when you're seen a

805
01:16:34.800 --> 01:16:40.560
physician or therapy person, find someone that's going to take

806
01:16:40.600 --> 01:16:44.680
their time. It's going to be gentle because that can

807
01:16:44.760 --> 01:16:50.880
really have an effect, a positive effect. And it's a

808
01:16:50.920 --> 01:16:54.600
practical way of kind of tapping into the placebo science

809
01:16:56.880 --> 01:17:02.079
because ultimately you could you having someone It may if

810
01:17:02.079 --> 01:17:04.359
someone's going to give you an injection into your back,

811
01:17:05.119 --> 01:17:07.680
and so let's say someone had a doctor you can

812
01:17:07.720 --> 01:17:11.560
to inject me in my back with something that's going

813
01:17:11.640 --> 01:17:17.439
to help with the arthriters. It shouldn't really make any

814
01:17:17.439 --> 01:17:23.359
difference if it's someone that's completely cold to me, just

815
01:17:23.479 --> 01:17:27.399
you bend over like no, send me back okay and

816
01:17:27.439 --> 01:17:30.199
just like just do the back, or someone that's being

817
01:17:30.319 --> 01:17:33.920
gentle and kind and takes a little bit of time

818
01:17:35.199 --> 01:17:41.119
asks me how I am. Make sure that I'm okay

819
01:17:41.199 --> 01:17:45.279
with the procedure, and I understand that I'm going to

820
01:17:45.319 --> 01:17:54.880
feel better afterwards, and as opposed to someone just saying

821
01:17:54.920 --> 01:17:59.960
come on, pretty shirt up and just sticking thing in

822
01:18:00.079 --> 01:18:09.520
and that's it done, goodbye. Next. I had a doctor

823
01:18:09.520 --> 01:18:13.520
once and I joined the surgery and I've just moved

824
01:18:13.560 --> 01:18:17.319
to a different town. It's two thousand and ten, No,

825
01:18:17.399 --> 01:18:24.399
two thousand and seven, and it's really a bit aggressive.

826
01:18:24.520 --> 01:18:27.520
Not like it wasn't punching me or anything, but it's

827
01:18:27.560 --> 01:18:29.680
like it's like calling me out, come on, let's say

828
01:18:29.720 --> 01:18:33.039
a fight. This fight. No, it wasn't like that. But

829
01:18:34.159 --> 01:18:36.199
he said, what medication you want to? Said, I don't know,

830
01:18:38.199 --> 01:18:40.279
you have to and he kept going into this big,

831
01:18:40.960 --> 01:18:44.960
big lecture about he all of his patients have to

832
01:18:45.000 --> 01:18:48.880
know exactly what medication AM on and like, you know what,

833
01:18:52.800 --> 01:18:59.880
you know, it's fairly new medication. And I didn't know

834
01:18:59.880 --> 01:19:02.159
what it's called. I didn't know what the I knew

835
01:19:02.159 --> 01:19:04.880
it was for. I didn't know what the because some

836
01:19:04.960 --> 01:19:08.079
of the names and medications long in it like is

837
01:19:08.119 --> 01:19:12.039
it based on Latin? I think it's like ridiculous. Some

838
01:19:12.199 --> 01:19:20.039
of the names Petrocholean, shalumbly moment like no, you must

839
01:19:20.079 --> 01:19:23.840
know what like not. I didn't like him after that.

840
01:19:25.760 --> 01:19:27.840
I'm sure he was a really good doctor, but it

841
01:19:27.920 --> 01:19:31.199
was just a little bit. And then I saw another

842
01:19:31.239 --> 01:19:35.199
doctor when he wasn't there. I was stuck with him,

843
01:19:36.000 --> 01:19:39.960
but I didn't have to see him, luckily. But then

844
01:19:39.960 --> 01:19:44.039
I see another doctor who was there who he wasn't

845
01:19:44.079 --> 01:19:45.760
there that day, so I was lucky. I saw a

846
01:19:45.760 --> 01:19:54.680
different doctor and she was lovely, and she looked at

847
01:19:54.680 --> 01:20:01.640
my phone and said oh, and she looked and took

848
01:20:01.640 --> 01:20:03.800
a bit of time, so well, I think we need

849
01:20:03.840 --> 01:20:06.880
to refer you. And this is for a different thing

850
01:20:07.000 --> 01:20:10.960
to my back. And she really sort of set the

851
01:20:10.960 --> 01:20:15.279
ball rolling for getting me some help and to be taken.

852
01:20:19.319 --> 01:20:23.800
I don't know that seriously. We've just been taken carefully,

853
01:20:24.239 --> 01:20:35.880
to be treated gently with respect. And I suppose in

854
01:20:35.920 --> 01:20:43.119
a way it's useful if we can aim to do

855
01:20:43.239 --> 01:21:00.239
that ourselves, treating ourselves with respect. I also says on here, Yeah,

856
01:21:02.079 --> 01:21:09.840
listening to audio content can also in itself function as

857
01:21:09.840 --> 01:21:19.079
a therapeutic ritual, the primes listeners, expectancy of relief. There's

858
01:21:19.119 --> 01:21:36.960
a lot of words there. I still find that interesting,

859
01:21:41.560 --> 01:21:48.279
just the old idea of the brain. The brain doesn't

860
01:21:48.359 --> 01:21:55.760
care if you tell. If you tell the brain, if

861
01:21:55.800 --> 01:22:00.399
you tell yourself you're going to feel relaxed, you're gonna

862
01:22:00.399 --> 01:22:06.359
feel calm, then I guess that's what's going to happen.

863
01:22:12.439 --> 01:22:18.760
You tell yourself that you're not going to notice Finny

864
01:22:18.840 --> 01:22:22.960
jumping up and down trying to catch that fly. He

865
01:22:23.159 --> 01:22:28.279
loves the fly. That's his favorite thing. He loves to

866
01:22:28.319 --> 01:22:32.760
fly more than any toy. And he can't catch it.

867
01:22:32.800 --> 01:22:36.000
He's never pretty well. He might do one day, but

868
01:22:36.319 --> 01:22:39.039
you know, the fly can but I can fly, caren't it?

869
01:22:41.920 --> 01:22:48.079
And he can't quite reach. He's only tiny. An, You're tiny,

870
01:22:48.079 --> 01:22:49.039
little sausage.

871
01:22:49.880 --> 01:22:49.960
You.

872
01:22:50.159 --> 01:22:54.439
Oh, I said the word sausage. You're tiny, little doggie.

873
01:22:54.960 --> 01:23:01.359
You're tiny, little doggie. If I say it stops if

874
01:23:01.399 --> 01:23:07.359
I say that word s you know, and with udge

875
01:23:09.560 --> 01:23:14.680
speaking fifth sauce. Oh no, he's staring at I haven't

876
01:23:14.680 --> 01:23:18.399
got any to give him. Don't stare at me like that.

877
01:23:18.520 --> 01:23:24.439
I don't have any. There's favorite things. My neighbor opposite,

878
01:23:24.520 --> 01:23:28.279
he gets some started packet from the petrol station. No,

879
01:23:28.359 --> 01:23:32.520
only like a pound. He loves them. They're like those

880
01:23:32.640 --> 01:23:37.760
really dead I don't know what they are and more

881
01:23:37.800 --> 01:23:43.600
like rubbery. Yeah I don't. I wouldn't eat it myself,

882
01:23:44.520 --> 01:23:52.319
but he loves them. Right, He's distracted by the fly again,

883
01:23:53.199 --> 01:23:55.560
So I'm going to go. So I hope this has

884
01:23:55.600 --> 01:24:05.159
been mildly mildly something. I don't know what it's something,

885
01:24:09.560 --> 01:24:15.840
So I'm going to go. I'm not sure how focused

886
01:24:16.039 --> 01:24:22.640
this has been. To be honest with you, I don't know.

887
01:24:25.199 --> 01:24:32.880
But you know it's just me talking. So thank you

888
01:24:32.880 --> 01:24:36.319
for listening. Let me know how you get on, and

889
01:24:36.439 --> 01:24:39.479
remember to be kind to yourself, because you do deserve

890
01:24:39.520 --> 01:24:46.199
to be happy and be gentle with yourself. You deserve

891
01:24:46.279 --> 01:25:04.800
to feel safe, lots of love. Bye. Relax in a

892
01:25:04.840 --> 01:25:15.720
more deep and meaningful way, maybe in a way that

893
01:25:15.920 --> 01:25:25.439
can not just allow you to feel calmer now and

894
01:25:26.439 --> 01:25:34.840
throughout the time we've spend together here, not just relaxed

895
01:25:37.039 --> 01:25:41.319
at the end of the recording when it's finished and

896
01:25:41.359 --> 01:25:51.239
you can enjoy that sense of comfort and peace, but

897
01:25:51.399 --> 01:26:04.840
also I think it would be nice to have those

898
01:26:05.159 --> 01:26:22.119
feelings of relaxation continue for longer after the recording has ended,

899
01:26:27.199 --> 01:26:39.399
so that you can still benefit from listening to my voice,

900
01:26:39.760 --> 01:26:51.199
maybe in a few hours time, perhaps tomorrow, and then

901
01:26:51.359 --> 01:26:59.319
by listening regularly, especially if you find like some people

902
01:26:59.399 --> 01:27:03.640
do and myself as well. Sometimes I find one particular

903
01:27:03.720 --> 01:27:13.800
recording that really resonates with me, and I just listened

904
01:27:13.840 --> 01:27:19.159
to it over and over again every morning, every evening.

905
01:27:26.800 --> 01:27:31.439
There was this recording from We're going back to about

906
01:27:31.560 --> 01:27:36.600
nineteen ninety nine. It was it wasn't hypnosis, but it

907
01:27:36.640 --> 01:27:41.720
was a guided visualizations. It kind of was hypnosis, really,

908
01:27:44.159 --> 01:27:49.359
and I managed to find it again and it still

909
01:27:49.439 --> 01:27:55.039
has the same effect on me, And part of it

910
01:27:55.199 --> 01:28:08.319
was the persons for this relaxed me. She just felt

911
01:28:08.399 --> 01:28:16.600
so peaceful, and I'd look forward to listening to her

912
01:28:18.279 --> 01:28:27.960
in the morning and in the evening. And I knew

913
01:28:28.319 --> 01:28:36.760
before even pressing the play button that as since I've

914
01:28:36.800 --> 01:28:41.119
done that, pressed the play button. This is in the

915
01:28:41.239 --> 01:28:55.640
days of CD players pressed the play button. In fact,

916
01:28:55.640 --> 01:28:59.680
it might have even been a tape tape recorder. I'd

917
01:28:59.680 --> 01:29:07.800
lie to down on the bed and then even without

918
01:29:08.319 --> 01:29:21.319
necessarily listening to her words because I had them memorized. Really,

919
01:29:25.960 --> 01:29:32.000
it was as if my body knew exactly what to do,

920
01:29:36.760 --> 01:29:58.560
and the muscles just almost went into automatic relaxation, and

921
01:29:58.720 --> 01:30:12.079
I remember my mind and would slow down. Now. Now,

922
01:30:12.319 --> 01:30:18.880
I was listening to this recording in the early days

923
01:30:18.920 --> 01:30:27.199
of learning hypnosis, and long before I ever made any

924
01:30:29.079 --> 01:30:34.520
videos or audio recordings myself, because I didn't start doing

925
01:30:34.560 --> 01:30:48.079
that till two thousand and six. But I knew, I

926
01:30:48.159 --> 01:31:01.680
knew how helpful I found being able to just let go,

927
01:31:04.680 --> 01:31:10.079
to have that trust in the person that I'm listening to,

928
01:31:17.760 --> 01:31:24.520
knowing that it's going to be just as relaxing, if

929
01:31:25.920 --> 01:31:35.279
not more so. Each time you hear my voice, you

930
01:31:35.359 --> 01:31:47.000
may feel the same. Some people have been listening to

931
01:31:47.079 --> 01:32:01.000
me for over a decade, maybe not solidly, obviously not

932
01:32:01.000 --> 01:32:07.319
twenty four hours a day, but maybe people come back.

933
01:32:09.159 --> 01:32:24.239
Some people maybe listen every day. That's something that I

934
01:32:24.279 --> 01:32:40.279
do which you may not realize by listening, is when

935
01:32:40.560 --> 01:32:56.039
I record these recordings. Now, for example, I also am

936
01:32:56.319 --> 01:33:10.079
affected by the words that I say. So if I

937
01:33:10.119 --> 01:33:17.439
set you focus on your feet, notice your feet relaxing,

938
01:33:21.000 --> 01:33:28.720
I will be focusing on my feet. I will be

939
01:33:29.000 --> 01:33:46.560
noticing my feet relaxing. If I said focus on your

940
01:33:46.640 --> 01:33:58.840
hands and maybe notice the difference between each hand. Perhaps

941
01:33:58.880 --> 01:34:05.159
notice that the air in the room a temperature of

942
01:34:05.199 --> 01:34:17.199
the room. On the backs of your hands, you may

943
01:34:17.359 --> 01:34:24.479
start to notice what almost feels like a very light breeze,

944
01:34:26.239 --> 01:34:30.319
even though there may not be any type of breeze

945
01:34:30.520 --> 01:34:43.279
at all where you are right now. And as you

946
01:34:43.359 --> 01:34:57.039
become aware of your hands, I'm also aware of how

947
01:34:58.199 --> 01:35:22.640
relaxed my hand our feeling now and when it comes

948
01:35:22.800 --> 01:35:29.800
to potentially drifting off to sleep, which may be the

949
01:35:29.960 --> 01:35:45.800
reason you're listening, I also feel drowsy when I make

950
01:35:45.920 --> 01:36:07.079
these recordings. I also notice my mind drifting. In fact,

951
01:36:07.319 --> 01:36:24.039
at times I've actually fallen asleep without even noticing, and

952
01:36:24.079 --> 01:36:35.039
then I carry on talking. And it's only when I

953
01:36:35.119 --> 01:36:44.520
listen back to do the editing I hear snoring, and

954
01:36:44.600 --> 01:36:55.239
I think I don't remember snoring. I remember talking. Snoring

955
01:36:55.560 --> 01:37:02.319
was a pick turned up. That's why I sound like

956
01:37:02.359 --> 01:37:13.479
when I snore. How I get read into the whole experience,

957
01:37:21.399 --> 01:37:30.479
I don't know how you feel. How relaxed do you

958
01:37:30.560 --> 01:37:41.479
feel in your feet, how relaxed you feel in your hands.

959
01:37:56.560 --> 01:38:08.760
I have noticed more and more that the more relaxed,

960
01:38:10.520 --> 01:38:25.680
deeper level of comfort you feel, the easier your breathing

961
01:38:25.800 --> 01:38:48.960
becomes it's almost like that additional muscle relaxation. So this

962
01:38:49.079 --> 01:39:20.720
allows you to breathe easier without necessarily focusing on your breath, however,

963
01:39:20.960 --> 01:39:49.760
being able to notice the ease in which you breathe

964
01:39:49.920 --> 01:40:39.800
so naturally, you breathe so very easily and smoothly. Whenever

965
01:40:39.920 --> 01:40:58.239
I imagine my breathing improving when I've got my eyes closed,

966
01:41:04.239 --> 01:41:17.119
I tend to visualize a beautiful field with trees and

967
01:41:17.359 --> 01:41:50.920
flowers producing all that life giving oxygen. And it feels

968
01:41:51.039 --> 01:42:06.439
nice too, if nothing thing else, Just taking some time

969
01:42:12.359 --> 01:43:00.680
away from everything, enjoying that feeling of peace, serenity with

970
01:43:00.720 --> 01:43:37.239
a joyful heart. Time seems to just drip by so

971
01:43:38.439 --> 01:44:26.960
very slowly, relaxed, so deep play peaceful, completely unattached to

972
01:44:27.840 --> 01:45:24.800
any thoughts whatsoever in this moment, completely free, noticing that

973
01:45:32.399 --> 01:46:18.920
your mind has slowed down. Slowed down because nothing really

974
01:46:19.159 --> 01:46:49.720
requires your attention. You can enjoy the physical sensations of

975
01:46:49.880 --> 01:47:02.399
allowing the stress to dirip out of your body, to

976
01:47:02.439 --> 01:47:26.159
appay outs of every part of your body and being

977
01:47:26.520 --> 01:48:05.159
released from your brain, h your mind. Slowly but surely,

978
01:48:12.000 --> 01:48:48.560
the muscles in your legs relax racs res so very

979
01:48:48.960 --> 01:49:30.000
deeply right, so deeply, and the feelings, the pleasant feelings

980
01:49:30.159 --> 01:49:54.439
in your arms and shoulders, deepening each part of your

981
01:49:54.479 --> 01:50:36.359
body further and deeper and deeper madicine, the feelings in

982
01:50:36.479 --> 01:51:36.960
the back of your neck, feelings in your wrists, muscles,

983
01:51:38.600 --> 01:52:15.880
in front of your body, I will say, feeling peaceful deeply,

984
01:52:32.920 --> 01:52:43.199
there's a sense of peace spreads through your very core.

985
01:53:13.760 --> 01:53:33.640
Even when you focus on your mind. Her mind becomes

986
01:53:40.960 --> 01:55:03.840
bef and slower, even deep relaxing. Fairy slow his stomach,

987
01:55:17.960 --> 01:56:05.439
peace Fellini's stomach held back. Notice, Notice how relaxed you

988
01:56:05.800 --> 01:56:43.520
now feel in the hole of your back. In a

989
01:56:43.760 --> 01:56:52.840
spy from your brain all the way down the middle

990
01:56:52.880 --> 01:57:04.760
of your back, sending and receiving millions of messages every day,

991
01:57:15.760 --> 01:58:36.319
decomfort increasing deeply relaxed, your knees, relax spreading those signals

992
01:58:36.600 --> 01:58:45.279
down your spine or cord into air, every part of

993
01:58:45.399 --> 01:59:31.720
your body, your shins and your calf, muscles, your outbows,

994
01:59:47.920 --> 02:00:05.399
Feelings of peace and tranquility spreading through your body, tips

995
02:00:05.399 --> 02:00:21.399
of your toes, to your eyes, your fingers, all the

996
02:00:21.399 --> 02:01:31.359
way til'll lower back, letting go, rediating pace, drift in mind,

997
02:01:35.840 --> 02:01:52.880
just wander in a way happy to let go, let

998
02:01:53.600 --> 02:02:58.920
go completely, let her so tranquil, the whole body enjoying

999
02:02:59.039 --> 02:05:21.159
a sense of listener he no ey, enjoy the space,

1000
02:05:23.560 --> 02:07:35.680
this space of peace and safety, sur ferry letting go.

1001
02:07:53.760 --> 02:08:02.079
Maybe we can just focus on the different, but your body,

1002
02:08:06.239 --> 02:09:15.720
just to notice your forehead and your eyes mutual so loose,

1003
02:09:35.399 --> 02:11:08.560
noticing in the sense of complete freedom, absolute freedom, day, day, peace,

1004
02:11:08.920 --> 02:12:55.640
fall energy, pace, to breathe so much easier. Yes, you

1005
02:12:55.840 --> 02:14:00.720
may may not have noticed your mind drifting peaceful any

1006
02:14:00.800 --> 02:14:20.960
even more deeply in the direction of dital blissful pace,

1007
02:14:25.199 --> 02:16:28.560
blissphul pace terresthhhhhhhh t to pace com so Colm, let

1008
02:16:28.760 --> 02:17:40.000
him go. Peace of mind rex body c rex cyrax.

1009
02:18:04.719 --> 02:18:31.559
Your body feels almost invisible, so very relaxed and peaceful.

1010
02:18:37.920 --> 02:18:46.200
So pay so.

1011
02:19:02.280 --> 02:19:47.239
Right, let go so ver, and you could start to

1012
02:19:47.520 --> 02:19:57.040
notice that you are feeling more relaxed, even though I've

1013
02:19:57.399 --> 02:20:08.120
not purpose le focused your mind upon that sense of

1014
02:20:08.520 --> 02:20:13.920
physical comfort that is growing within you throughout your body,

1015
02:20:17.120 --> 02:20:26.760
and your mind starts to slow down. And that could

1016
02:20:26.840 --> 02:20:35.120
be almost in recognition of I guess my speech not

1017
02:20:35.360 --> 02:20:52.399
being particularly fast and things just generally feel calmer. Just

1018
02:20:52.799 --> 02:21:00.319
by listening to my voice, you give yourself a an

1019
02:21:00.399 --> 02:21:08.319
opportunity to take a break from the day, take a

1020
02:21:08.440 --> 02:21:16.079
break from your life as it is, and to give

1021
02:21:16.159 --> 02:21:24.520
yourself a rest, giving yourself permission to take some time off,

1022
02:21:26.840 --> 02:21:32.200
and to allow your body to relax and allow your

1023
02:21:32.360 --> 02:21:42.959
mind to slow down, which in turn releases the tension

1024
02:21:44.399 --> 02:21:53.520
any stresses that you had in your body. It's almost

1025
02:21:53.600 --> 02:21:57.719
as if the parts of your body just open up,

1026
02:21:59.079 --> 02:22:09.200
allowing the next activity out and at the same time

1027
02:22:10.000 --> 02:22:20.840
replacing that negativity with positive healing energy, which then fills

1028
02:22:20.920 --> 02:22:29.799
your body up and your mind to also starts to

1029
02:22:32.239 --> 02:22:47.200
appreciate those feelings of increasing confidence, an almost uplifting feeling,

1030
02:22:49.280 --> 02:23:03.319
positive healing, an energy that spreads through your body like

1031
02:23:03.399 --> 02:23:13.680
a wave of comfort. And all this comes from just

1032
02:23:17.239 --> 02:23:26.000
allowing yourself a few minutes, maybe half an hour, however

1033
02:23:26.159 --> 02:23:35.840
long you want it to be, to just rest and

1034
02:23:36.040 --> 02:23:46.000
allow your mind and your body to almost reset itself

1035
02:23:48.920 --> 02:24:04.639
to the settings of comfort and relaxation, calmness, which allows

1036
02:24:05.040 --> 02:24:17.760
more room for feelings of pleasure and happiness to move

1037
02:24:18.319 --> 02:24:27.120
around your body and into your mind, almost as if

1038
02:24:27.159 --> 02:24:36.879
your mind and your body are sinking together, almost mirroring

1039
02:24:37.760 --> 02:24:50.600
each other. With that growing positivity and calmness, and it

1040
02:24:50.719 --> 02:24:58.520
feels nice. Really does feel nice to know that you

1041
02:24:59.799 --> 02:25:10.200
are one that has allowed yourself to feel more comfort

1042
02:25:13.479 --> 02:25:16.280
and to experience.

1043
02:25:18.040 --> 02:25:19.200
More of this.

1044
02:25:20.959 --> 02:25:36.120
Deep relaxation spreading throughout your body. And as I focus

1045
02:25:37.719 --> 02:25:43.440
on each part of your body, you can notice that

1046
02:25:43.680 --> 02:25:58.200
that part becomes even more relaxed just by focusing on it.

1047
02:26:00.719 --> 02:26:10.399
It becomes even more calm and comfortable just by focusing.

1048
02:26:14.440 --> 02:26:20.200
And as I move down your body, starting at your head,

1049
02:26:22.920 --> 02:26:28.159
the parts that you have already focused on will continue

1050
02:26:29.559 --> 02:26:36.680
to relax deeply and those parts that have not yet

1051
02:26:36.879 --> 02:26:49.719
focused on or just automatically release any remain intention in

1052
02:26:49.920 --> 02:27:04.159
anticipation of even more comfort about to come. Now, I'm

1053
02:27:04.159 --> 02:27:10.639
going to start by focusing on your forehead. Just being

1054
02:27:10.799 --> 02:27:19.440
aware of the feelings of your forehead and any background

1055
02:27:19.680 --> 02:27:26.559
sounds like mister Herbert the pigeon can just allow you

1056
02:27:26.760 --> 02:27:34.239
to feel even more relaxed. Just means you in the moment,

1057
02:27:37.360 --> 02:27:42.719
this isn't this isn't a sterile environment. This is the world.

1058
02:27:46.159 --> 02:27:52.200
I live in the countryside, so there's lots of nature

1059
02:27:52.719 --> 02:28:03.200
sounds around. So as your focus on your forehead, just

1060
02:28:03.479 --> 02:28:07.920
notice how it becomes even more relaxed.

1061
02:28:08.280 --> 02:28:08.680
As you.

1062
02:28:10.799 --> 02:28:18.040
Focus only on my voice and that part of your body.

1063
02:28:23.239 --> 02:28:31.520
Moving down to your eyes. Focusing on your eyes, noticing

1064
02:28:34.000 --> 02:28:43.680
how your eyelids feel so heavy yet so light at

1065
02:28:43.760 --> 02:28:50.239
the same time, and all the muscles around your eyes

1066
02:28:50.440 --> 02:29:04.879
relaxing completely. Moving your focus down to your mouth, your lips,

1067
02:29:05.319 --> 02:29:15.200
your tongue, your teeth, you comes, the whole of your mouth, relaxing,

1068
02:29:18.680 --> 02:29:28.920
calm and loose as you focus now on your jaw,

1069
02:29:32.000 --> 02:29:37.079
not just the parts of your jawney, your mouth, your chin,

1070
02:29:38.360 --> 02:29:41.440
but all the way up the size of your face

1071
02:29:42.639 --> 02:29:57.239
to your ears, the hole of your jaw, feeding more relaxed.

1072
02:30:00.719 --> 02:30:01.440
And calm.

1073
02:30:09.680 --> 02:30:18.719
Focusing on your neck, the front of your neck and

1074
02:30:18.840 --> 02:30:31.840
your throat relaxing and loose and calm. The sides of

1075
02:30:31.959 --> 02:30:40.879
your neck, right and left side of your neck relax

1076
02:30:41.440 --> 02:30:56.639
and place and calm. And now the back of your neck.

1077
02:31:00.040 --> 02:31:09.200
Focus in on the back of your neck, letting go

1078
02:31:09.879 --> 02:31:15.680
of any tension that may have been there before, and

1079
02:31:16.360 --> 02:31:29.879
enjoying that sense of increasing comfort and release I think

1080
02:31:29.959 --> 02:31:40.360
you can experience in the back of your neck, Moving

1081
02:31:40.600 --> 02:31:47.159
down your back and moving either side of your spine

1082
02:31:48.479 --> 02:31:53.200
right from the top of your back all the way

1083
02:31:53.440 --> 02:32:06.079
down to the bottom of your back. Down to your

1084
02:32:06.159 --> 02:32:16.719
lower back. As you move up and down your spine,

1085
02:32:18.840 --> 02:32:23.280
you can feel the muscles either side of your spine

1086
02:32:25.520 --> 02:32:40.079
relaxing even more. And as those muscles relax, that sense

1087
02:32:40.159 --> 02:32:50.639
of comfort starts to spread outwards from your spine into

1088
02:32:50.879 --> 02:32:57.479
both sides of your back, the top of your back,

1089
02:32:58.360 --> 02:33:04.600
the middle end your lower back. And as you scan

1090
02:33:06.280 --> 02:33:14.120
gently and slowly up and down your back, there's the

1091
02:33:14.239 --> 02:33:20.120
muscles in the top of your back relax and become looser.

1092
02:33:24.440 --> 02:33:30.440
The muscles in the middle of your back also seem

1093
02:33:30.559 --> 02:33:40.079
to just almost divide from each other, separating and almost melting,

1094
02:33:45.879 --> 02:33:51.840
and in your lower back there seems to be an

1095
02:33:51.879 --> 02:34:06.079
extra special feeling of comfort. The spreads into your hips.

1096
02:34:08.399 --> 02:34:16.200
Sit down your lower back, into your hips, into the

1097
02:34:16.440 --> 02:34:25.159
area where your cosix are, and into your buttocks, and

1098
02:34:25.239 --> 02:34:34.479
all those muscles that spread bring your lower back into

1099
02:34:34.559 --> 02:34:47.840
your hip area start to melt, start to reading, let

1100
02:34:47.959 --> 02:34:59.520
go and even know where about to focus on your shoulders.

1101
02:35:01.280 --> 02:35:08.280
Your back and your spine will continue to let go,

1102
02:35:11.360 --> 02:35:27.000
continue to relax so calmly, and as you focus on

1103
02:35:27.120 --> 02:35:40.000
your shoulders, you may notice they're already feeling really loose.

1104
02:35:44.879 --> 02:36:11.280
They're already feeling calm and fear those muscles then move

1105
02:36:11.639 --> 02:36:27.520
from your neck into your shoulders. Feel so soft and gentle,

1106
02:36:31.600 --> 02:36:53.200
so smooth and calm, and the feeling in your shoulders

1107
02:37:00.559 --> 02:37:09.040
seems to spread deep into your shoulders, a sense of relaxation,

1108
02:37:10.280 --> 02:37:21.760
not just traveling deeply into your muscles, but also relaxing

1109
02:37:24.600 --> 02:37:34.479
the bones and moving all the way to underneath your arms,

1110
02:37:37.319 --> 02:37:43.239
relaxing a whole area between the tops of your shoulders

1111
02:37:44.600 --> 02:38:02.399
and underneath your arms healing. You feel so relax and

1112
02:38:02.639 --> 02:38:11.000
comfortable in your shoulders, which sense that's.

1113
02:38:12.680 --> 02:38:14.639
Deep healing.

1114
02:38:17.680 --> 02:38:35.159
Message into your arms. You may feel almost as if

1115
02:38:35.280 --> 02:38:41.760
your arms are not even there because they're so relaxed,

1116
02:38:45.000 --> 02:39:00.760
so deeply relaxed, so sir calm.

1117
02:39:15.920 --> 02:39:22.840
So this.

1118
02:39:30.440 --> 02:39:41.559
The feeling spreading all the way down your arms to elbows,

1119
02:39:45.360 --> 02:40:10.520
including your elbows succumfort spreads all the way into rests,

1120
02:40:13.360 --> 02:40:29.360
your forearments, under wrists so heavy. Yet at the same

1121
02:40:30.600 --> 02:41:09.479
time sunlight and gentle fred Sam.

1122
02:41:11.639 --> 02:41:12.639
Now on.

1123
02:41:15.319 --> 02:42:08.799
Your hands, my hands, so peaceful in your hands with

1124
02:42:08.959 --> 02:42:10.399
the sensor.

1125
02:42:13.399 --> 02:42:15.200
Real pace.

1126
02:42:26.879 --> 02:42:41.239
Just seems to feel so familiar on your hands, relax

1127
02:42:42.559 --> 02:44:49.040
deeply else things things when you think it taps maing attention.

1128
02:44:49.799 --> 02:45:18.200
Let to run to your body short cuts, my man

1129
02:45:18.360 --> 02:46:45.440
new focus to legs, I my souls and your thoughts

1130
02:47:02.239 --> 02:47:44.280
and niece, I relaxed car muscles just shas a puzzy

1131
02:47:44.559 --> 02:49:58.280
as the faithing a new faint. Sir pays off CycL

1132
02:50:04.200 --> 02:51:07.680
sait peaceful sircom serve peaceful sycom so peace for RelA same.

1133
02:51:12.680 --> 02:51:14.479
Peace fall.

1134
02:51:18.440 --> 02:51:34.479
Calm, love, that deep relaxation to spread your chest your story.

1135
02:51:39.399 --> 02:52:06.000
RelA lets me go everything. So I'm gonna start counting

1136
02:52:06.120 --> 02:52:17.840
down now from twenty down to one. You can imagine

1137
02:52:17.879 --> 02:52:21.559
in a way it's like just walking down some steps

1138
02:52:23.520 --> 02:52:27.840
and each step or twenty steps, and each step represents

1139
02:52:29.159 --> 02:52:42.040
a level of comfort. Each step represents a deepening of

1140
02:52:42.280 --> 02:52:52.959
that comfort, and the furvies you walk down those steps,

1141
02:52:53.120 --> 02:53:05.559
the deeper and more relaxed you feel. So starting with

1142
02:53:05.799 --> 02:58:38.520
number twenty, twenty, nineteen, eighteen, seventeen, sixteenhhhhhhhhh three fourhhhh f s.

1143
02:59:44.840 --> 03:04:16.520
Two usus.

1144
03:03:00.840 --> 03:09:16.120
No eight snhhhhhhh six five four.

1145
03:10:00.479 --> 03:11:43.600
Shut the.

1146
03:13:44.079 --> 03:13:44.120
No.

1147
03:13:48.879 --> 03:14:01.520
As you focus on your eyes, We're gonna count down

1148
03:14:01.920 --> 03:14:13.079
from ten down to one, focusing just on your eyes,

1149
03:14:16.840 --> 03:14:25.319
your eyelids, the muscles around your eyes, your eye walls themselves,

1150
03:14:26.840 --> 03:14:43.879
our whole area that makes up your eye and as

1151
03:14:43.959 --> 03:14:52.319
we count down from ten down to one, whilst focus

1152
03:14:52.479 --> 03:15:07.479
in on your eyes, will become twice is relaxed with

1153
03:15:07.879 --> 03:15:20.840
each number counting down that you may find the all

1154
03:15:20.959 --> 03:15:27.120
you want to do is just drift off to sleep.

1155
03:15:30.120 --> 03:15:36.719
And if that's what you want, then just allow yourself

1156
03:15:36.840 --> 03:15:51.479
to do that. Now, focusing on your eyes, I'm going

1157
03:15:51.559 --> 03:16:01.200
to begin counting down from ten down to one right

1158
03:16:01.360 --> 03:22:31.559
nowhhhhhhh nine eight sn four.

1159
03:22:33.719 --> 03:24:22.920
Three us.

1160
03:24:50.040 --> 03:25:26.959
U one. So counting down from ten to one ten

1161
03:25:28.879 --> 03:25:58.079
nine eight seven six five four three two one. And

1162
03:25:58.280 --> 03:26:01.600
maybe that was a bit too quick in order to relax.

1163
03:26:02.840 --> 03:26:07.079
Maybe it's a bit too fast for you to notice

1164
03:26:07.360 --> 03:26:15.399
the calming of your body, maybe even a little bit

1165
03:26:15.479 --> 03:26:19.559
of pressure there, like you're counting down from ten to one.

1166
03:26:19.680 --> 03:26:23.079
Would you expect me to do? Man, expect me to

1167
03:26:23.079 --> 03:26:27.079
just to go with floppy just because you're counting down.

1168
03:26:32.680 --> 03:26:35.959
You could try it again, but this time I'll go

1169
03:26:36.040 --> 03:26:43.079
a bit slower this time that you focus on the

1170
03:26:43.239 --> 03:26:47.360
whole of your body before we focus on your legs.

1171
03:26:49.799 --> 03:26:58.959
Just notice how your body does start to feel more

1172
03:26:59.399 --> 03:27:18.440
relaxed with every number that I count down ten nine

1173
03:27:24.239 --> 03:28:53.319
eight seven six five four three two one. I just

1174
03:28:53.559 --> 03:28:59.479
notice how how you feel, generally, how your body feels.

1175
03:29:06.120 --> 03:29:14.399
It's not necessarily even about counting down from ten to one.

1176
03:29:17.399 --> 03:29:19.600
It's that space that.

1177
03:29:19.680 --> 03:29:21.399
You have, that.

1178
03:29:23.959 --> 03:29:44.879
Space between being active physically or mentally to just sitting

1179
03:29:45.120 --> 03:29:49.920
or lying down, just being there, not doing anything, not

1180
03:29:50.239 --> 03:29:57.239
saying anything, or needing to think about anything. So it

1181
03:29:57.360 --> 03:30:00.920
opens up a space, you know, bit of a space,

1182
03:30:01.879 --> 03:30:11.719
a gap. And the more I came down from ten

1183
03:30:11.799 --> 03:30:19.159
to one, the bigger that gap becomes. So there's that

1184
03:30:19.399 --> 03:30:32.000
gap of calmness, of comfort, relaxation. It's a nice feeling,

1185
03:30:37.559 --> 03:30:46.280
and it moves those stresses or discomforts physically or emotionally,

1186
03:30:46.959 --> 03:30:57.719
moves them away, allows you.

1187
03:31:00.440 --> 03:31:00.920
To just.

1188
03:31:03.920 --> 03:31:09.760
Slow down. So I'm going to count a game from

1189
03:31:09.799 --> 03:31:18.440
ten down to one and notice that gap widening, the gap,

1190
03:31:20.239 --> 03:31:24.840
And as it widens, it's almost like the stress and

1191
03:31:24.959 --> 03:31:42.559
attention falls into the gap and gives you that distance,

1192
03:31:44.559 --> 03:32:48.600
that space. Now ten nine, eight, seven, six, five, four

1193
03:33:06.959 --> 03:33:23.959
three two.

1194
03:33:42.280 --> 03:33:42.520
One.

1195
03:33:54.399 --> 03:34:14.479
How did your body? Phil? Now? Can you notice that?

1196
03:34:15.520 --> 03:34:17.360
Do you feeling calmer.

1197
03:34:25.040 --> 03:34:25.120
There?

1198
03:34:25.159 --> 03:34:53.920
You're feeling more relaxed. As we now focus on your legs,

1199
03:34:55.639 --> 03:35:16.079
just your legs. We're just gonna start with focusing on

1200
03:35:16.520 --> 03:35:35.680
your thighs of course it's not the most exciting thing

1201
03:35:35.840 --> 03:35:42.360
to be doing, because I'm sure, like most of your

1202
03:35:42.399 --> 03:35:54.079
body is not a lot going on right now. Just

1203
03:35:54.280 --> 03:36:00.440
focusing on the whole of your thighs, the tops of

1204
03:36:00.520 --> 03:36:06.559
your thighs, the sides of your thighs, the bottoms of

1205
03:36:06.639 --> 03:36:13.600
your thighs, your outer thighs, and your inner thighs, basically

1206
03:36:13.799 --> 03:36:17.440
the whole of your thigh that leads into your hip

1207
03:36:21.520 --> 03:36:32.280
and it goes down to your knee joint. Now, this

1208
03:36:32.440 --> 03:36:39.879
is a big area. It's a very heavy area. It's

1209
03:36:40.079 --> 03:36:46.479
very strong, probably the strongest muscles in your body or

1210
03:36:46.559 --> 03:37:02.920
in your thighs. But I don't think we perhaps give

1211
03:37:03.079 --> 03:37:16.280
enough attention to our thighs. Perhaps we don't acknowledge how

1212
03:37:16.360 --> 03:37:38.280
important our thighs are to our lives, how much they

1213
03:37:38.360 --> 03:37:51.799
actually do for us all through our lives. And it

1214
03:37:52.040 --> 03:37:57.559
may seem to sound really weird, but I think that

1215
03:37:57.760 --> 03:38:05.639
all of our body parts, especially our thighs, need some TLC,

1216
03:38:09.000 --> 03:38:22.159
a bit of love shown, a bit of acknowledgement, thank you,

1217
03:38:25.319 --> 03:38:37.639
gratitude for what our thighs do for us. And I

1218
03:38:37.799 --> 03:38:43.479
know this may sound a bit strange. Maybe you think,

1219
03:38:43.920 --> 03:38:47.280
why am I sure how should be out in the garden,

1220
03:38:47.479 --> 03:38:55.719
hugging a tree or something. Well, it's hard to set

1221
03:38:55.760 --> 03:38:58.920
a microphone up on a tree. That's why I'm doing

1222
03:38:58.959 --> 03:39:01.559
this indoors. Otherwise it wouldn't be outside arch in atry.

1223
03:39:03.000 --> 03:39:11.680
I can't see the television from the tree. If you

1224
03:39:11.799 --> 03:39:16.959
move down to your knees gain such an important part.

1225
03:39:21.280 --> 03:39:26.120
And I think we don't necessarily I'll speak for myself.

1226
03:39:28.879 --> 03:39:33.959
I don't necessarily appreciate all that my needs do for

1227
03:39:34.120 --> 03:39:40.559
me until I have a problem with my knee. It's occasionally,

1228
03:39:40.639 --> 03:39:45.600
if I ever maybe i'll pash it, or it's aching

1229
03:39:45.799 --> 03:39:52.159
for some reason. It's then that I realize how much

1230
03:39:52.319 --> 03:39:55.920
it does. You know, the benefit of being able to

1231
03:39:56.879 --> 03:40:06.079
use my legs without any kind of physical discomfort is

1232
03:40:06.920 --> 03:40:15.639
a beautiful thing that's possibly not appreciated until it's temporarily removed.

1233
03:40:16.760 --> 03:40:23.760
You know that's comfort. But as you focus on your knees,

1234
03:40:25.920 --> 03:40:31.559
regardless of how your knees feel, you can have that

1235
03:40:31.840 --> 03:40:38.000
sense of gratitude and love to your knees for all

1236
03:40:38.159 --> 03:40:50.319
that they do for you, And you can still have

1237
03:40:50.520 --> 03:40:55.639
that attention on your thighs. Maybe notice how your thighs feel.

1238
03:40:57.799 --> 03:41:15.840
Maybe you've noticed that are relaxing more deeply as you

1239
03:41:15.959 --> 03:41:21.159
focus now on the bottoms of your legs and your shins,

1240
03:41:22.079 --> 03:41:28.520
and your calf muscles, the bones between your knees and

1241
03:41:28.680 --> 03:41:42.239
your feet, incorporating of course your ankles so important. Anyone

1242
03:41:42.319 --> 03:41:47.079
that's had even like the slightest sprain of an ankle

1243
03:41:48.280 --> 03:41:54.840
knows how how much we take our ankles for granted.

1244
03:42:00.760 --> 03:42:02.760
And it's kind of strange in a way when you

1245
03:42:02.840 --> 03:42:08.440
think that. You know, logically, our wrists are a lot

1246
03:42:08.600 --> 03:42:13.440
thinner than the rest of our arms, which is okay,

1247
03:42:14.479 --> 03:42:17.520
you can't see any problem with that because we're just

1248
03:42:17.639 --> 03:42:25.319
picking stuff up by our ankles so much thinner than

1249
03:42:25.360 --> 03:42:34.440
the rest of our legs. And from a physics perspective

1250
03:42:35.680 --> 03:42:39.879
or logical even it doesn't really make sense that all

1251
03:42:40.000 --> 03:42:48.719
this weight would ultimately be resting on your ankles then

1252
03:42:48.840 --> 03:43:01.959
leading to your feet, that thin area, thin bone. Yeah,

1253
03:43:02.040 --> 03:43:07.760
it does so much great work. Supports us, supports our

1254
03:43:07.840 --> 03:43:19.600
body for a lifetime, helps us to balance, It helps

1255
03:43:19.680 --> 03:43:32.319
you to get around and be mobile. And there's the

1256
03:43:32.440 --> 03:43:40.600
calf muscles. Of course, when I was younger, I couldn't

1257
03:43:40.600 --> 03:43:45.959
see the pointing calf muscles didn't seem to do anything, okay,

1258
03:43:47.120 --> 03:43:50.639
If I walked around on tiptoes, then my calf muscles

1259
03:43:50.719 --> 03:43:54.200
get some work. But of course that's not true. The

1260
03:43:54.319 --> 03:43:58.719
calf muscles are being used whenever we use our legs

1261
03:44:04.319 --> 03:44:16.959
and your shins there to protect your lower legs, shaped

1262
03:44:17.000 --> 03:44:21.719
in a way almost as a protector for the bone,

1263
03:44:29.280 --> 03:44:41.200
leading of course to your ankles and your feet. But

1264
03:44:41.280 --> 03:44:43.200
we're not going to focus on your feet. We're just

1265
03:44:43.280 --> 03:44:49.719
going to focus on the legs. I realize, and now

1266
03:44:49.799 --> 03:44:54.360
that I've mentioned your feet, you'll probably focus on them anyway,

1267
03:44:54.879 --> 03:44:57.440
So maybe I should focus on your feet a little bit.

1268
03:45:01.479 --> 03:45:05.920
You can have them in your awareness the same as

1269
03:45:06.000 --> 03:45:10.360
you have your thighs in your awareness. Even though we

1270
03:45:10.479 --> 03:45:14.440
haven't been focusing on your thighs for a few minutes,

1271
03:45:16.280 --> 03:45:27.040
let me focusing on your ankles. There's still that sensation

1272
03:45:27.319 --> 03:45:42.639
of comfort in your thighs, and there's that movement of

1273
03:45:43.000 --> 03:45:52.440
energy because the thighs hold lots of different sensations. Of course,

1274
03:45:52.479 --> 03:45:57.280
there's the muscles, the big strong muscles that we have

1275
03:45:57.479 --> 03:46:10.799
in our thighs, but the skin on the outside of

1276
03:46:10.879 --> 03:46:16.200
the thighs, as in the outside of all of our body,

1277
03:46:17.000 --> 03:46:28.559
can be very sensitive, sensitive to the touch, sensitive to temperature,

1278
03:46:35.120 --> 03:46:42.639
and inside your thighs, the bones, there's the muscle, there's

1279
03:46:42.719 --> 03:46:47.479
the blood, vessels, the ar trees to all this stuff

1280
03:46:47.600 --> 03:46:56.719
that's inside your thighs. I guess sometimes it'd be nice

1281
03:46:56.719 --> 03:47:00.559
if you could actually put your fingers in side your

1282
03:47:00.680 --> 03:47:06.879
thighs and a message, so you can message on the outside,

1283
03:47:07.040 --> 03:47:10.000
of course, but to be able to get deep into

1284
03:47:10.079 --> 03:47:14.920
the muscles, and to be able to just message inside

1285
03:47:14.959 --> 03:47:22.000
your thighs, message in the bones of your leg massage

1286
03:47:22.040 --> 03:47:35.239
in or the veins, just gently healing your thighs and

1287
03:47:35.399 --> 03:47:41.959
you can move down message and inside your knees, just

1288
03:47:42.200 --> 03:47:48.840
message in those bones, but with healing fingertips, spreading the

1289
03:47:49.280 --> 03:48:00.440
healing energy deep into the choice of your knees. Of course,

1290
03:48:00.520 --> 03:48:04.639
there's the back of your knee, you know, the inside

1291
03:48:04.840 --> 03:48:11.000
crease where your knee is. It's a very sensitive area.

1292
03:48:13.000 --> 03:48:17.360
Very it feels very nice when you stroke it. That

1293
03:48:17.520 --> 03:48:21.200
might be because it's an area that's not really touched

1294
03:48:21.440 --> 03:48:28.000
very often. It's almost like a hidden part, that crease

1295
03:48:30.120 --> 03:48:34.559
in your legs. It's almost it's like a part that

1296
03:48:36.399 --> 03:48:47.639
has a sensitivity which is a little bit different. Of course,

1297
03:48:47.680 --> 03:48:58.159
it's protected by your legs, so you can imagine putting

1298
03:48:59.079 --> 03:49:08.920
your fingers into that crease in your legs. Forward in

1299
03:49:09.000 --> 03:49:12.959
between your legs, you can just message with your fingertips.

1300
03:49:14.280 --> 03:49:20.959
Letting your fingertips going inside message in the muscle tissue.

1301
03:49:25.559 --> 03:49:31.719
You can cause field the bones of your knees heading

1302
03:49:32.000 --> 03:49:44.680
through your fingertips, and then as you go down to

1303
03:49:44.760 --> 03:49:47.559
your calf muscles, and that's the part I'd like to

1304
03:49:47.600 --> 03:49:53.040
be able to really put my fingertips deep inside my

1305
03:49:53.200 --> 03:50:01.920
calf muscles, message in every single tissue of that muscle,

1306
03:50:03.520 --> 03:50:13.440
healing every part. And then doing the same for my shins,

1307
03:50:16.639 --> 03:50:24.799
massaging and generally stroking the bones, generally stroking them, healing

1308
03:50:25.040 --> 03:50:29.120
in a loving way because they deserve to be treated.

1309
03:50:32.159 --> 03:50:36.319
There's the precious bones that they are, because our legs

1310
03:50:36.360 --> 03:50:39.719
are so precious as in all the other parts of

1311
03:50:39.799 --> 03:50:47.959
our body, the more precious of any ChIL on the planet.

1312
03:50:56.520 --> 03:51:04.520
When you start to think about your legs in this way,

1313
03:51:09.120 --> 03:51:15.760
it can change your perspective. It might sound a bit

1314
03:51:18.840 --> 03:51:23.159
a bit silly to start with the idea of having

1315
03:51:24.040 --> 03:51:34.040
love for your legs, showing appreciation for your thighs, wanting

1316
03:51:34.159 --> 03:51:38.079
to be able to put your hands in your thighs,

1317
03:51:40.319 --> 03:51:46.639
massage the muscles and the bones, and to get your

1318
03:51:46.799 --> 03:51:54.799
fingers deep in there and releasing all tension, just to

1319
03:51:55.000 --> 03:52:04.280
show how much you care about your legs. Now, what

1320
03:52:04.319 --> 03:52:10.200
do you care for? What your legs do for you regularly,

1321
03:52:12.559 --> 03:52:22.079
your knees, your cars, your ankles. The strength of your

1322
03:52:22.200 --> 03:52:30.280
ankles considering how thin they are compared to the rest

1323
03:52:30.360 --> 03:52:37.760
of your legs, especially your thighs. Yeah, they're so strong,

1324
03:52:39.319 --> 03:52:53.760
so flexible, absolutely amazing things. Your ankles are truly a

1325
03:52:53.920 --> 03:53:04.719
gift because of what they do for you, supporting all

1326
03:53:04.920 --> 03:53:11.799
that weight. Regardless of how what weight you are, even

1327
03:53:11.840 --> 03:53:16.360
if you only eat ate stone, there's still a lot

1328
03:53:16.440 --> 03:53:23.079
of weight for these little ankles. Now, I'm a lot

1329
03:53:23.319 --> 03:53:33.280
heavier than eight stone double down, yet my ankles support

1330
03:53:33.360 --> 03:53:40.719
my body all the time, or they do give off

1331
03:53:40.760 --> 03:53:46.040
a sigh of relief when I sit down that's in

1332
03:53:46.120 --> 03:53:53.079
fat my whole legs to my feet feet or so

1333
03:53:53.319 --> 03:54:20.760
go my toes clap. I'm so happy. Your legs really

1334
03:54:22.239 --> 03:54:28.639
are amazing. And I know that talking about talking about

1335
03:54:28.760 --> 03:54:35.479
your legs is probably possibly among the most most boring

1336
03:54:35.600 --> 03:54:43.079
things I've ever heard anyone say. Possibly you're boring or not.

1337
03:54:44.719 --> 03:55:00.200
Everything I said is true. Your legs are amazing. Your

1338
03:55:00.319 --> 03:55:12.879
legs deserve not just respect. They deserve to relax deeply.

1339
03:55:20.159 --> 03:55:23.520
They deserve to take some time out of the day

1340
03:55:25.719 --> 03:55:54.440
to just let go completely. Your legs really can relax.

1341
03:56:02.079 --> 03:56:06.200
And because the legs are so such a most, you know,

1342
03:56:06.440 --> 03:56:12.399
very important part of your body. When you relax your legs,

1343
03:56:12.479 --> 03:56:19.719
the rest of your body also naturally follows in that

1344
03:56:23.440 --> 03:56:34.280
journey of comfort. Like I feel it in my hips.

1345
03:56:35.680 --> 03:56:42.799
My hips feel really loose, and also my lower back

1346
03:56:42.840 --> 03:56:49.440
as well. My lower back really feels it feels stretched,

1347
03:56:50.600 --> 03:56:53.600
even though I'm just sitting in a chair and there's

1348
03:56:53.719 --> 03:56:58.959
no stretching as far as I'm aware that I'm doing.

1349
03:57:00.040 --> 03:57:02.639
It's almost as if the muscles are just relaxed so

1350
03:57:02.879 --> 03:57:08.799
much that there is a natural stretch as the tension

1351
03:57:09.680 --> 03:57:30.959
has reduced a lot. And I'm now going to count

1352
03:57:31.040 --> 03:57:38.879
down from ten down to one, and you can continue

1353
03:57:40.760 --> 03:58:07.000
to fill wonderfully relaxed ten nine, eight, seven, six, five,

1354
03:58:11.639 --> 03:58:39.719
four three two one relax. So I'm just going to

1355
03:58:39.799 --> 03:58:45.200
count down for five down to one. And as a countdown,

1356
03:58:46.479 --> 03:58:51.200
if you just focus on the numbers, just the numbers

1357
03:58:52.879 --> 03:59:01.879
counting down, and notice how you feel in this moment

1358
03:59:03.639 --> 03:59:08.040
as you hear the numbers counting down. Knowing that those

1359
03:59:08.200 --> 03:59:21.239
numbers counting down represent you feeling calmer, not just in

1360
03:59:21.319 --> 03:59:29.879
your body, but also relaxing your mind. Just notice how

1361
03:59:29.920 --> 03:59:35.760
you feel. There's nothing to do, there's nothing to say,

1362
03:59:36.440 --> 03:59:53.479
there's nothing to think about, starting with number five, four,

1363
04:00:03.040 --> 04:00:38.760
three two one. Now, as you notice the gradual letting

1364
04:00:38.920 --> 04:00:47.360
go of the tension in your body, you may also

1365
04:00:48.000 --> 04:00:53.440
begin to notice and be aware of how your mind

1366
04:00:54.559 --> 04:01:02.440
is starting to slow down. This is just a natural

1367
04:01:03.280 --> 04:01:11.239
thing that happens. It's not really a special procedure. It's

1368
04:01:11.319 --> 04:01:16.639
just natural. Because is your body relaxes, your mind also

1369
04:01:17.399 --> 04:01:22.280
starts to relax. And the more your mind relaxes, the

1370
04:01:22.399 --> 04:01:27.840
more your body relaxes. It's just a continuous circle of relaxation.

1371
04:01:33.879 --> 04:01:42.399
And is that calmness that comes from relative quietness. You know,

1372
04:01:42.559 --> 04:01:48.159
even even if this background sounds either your side or mine,

1373
04:01:49.879 --> 04:01:55.799
it's still going to be quite calm. You know, you

1374
04:01:55.840 --> 04:02:01.040
haven't got the television on, there's no music in the background,

1375
04:02:01.159 --> 04:02:03.799
unless you're listening to the recorded with music. Of course,

1376
04:02:08.639 --> 04:02:10.840
you're very likely not going to be sitting in a

1377
04:02:10.959 --> 04:02:14.079
room with other people. Of course you might be, but

1378
04:02:15.360 --> 04:02:18.639
generally it's more ideal if you can do this on

1379
04:02:18.760 --> 04:02:30.079
your own. So no distractions, and when you stop thinking

1380
04:02:30.120 --> 04:02:47.319
about stuff, relaxation automatically rises, a sense of comfort starts

1381
04:02:47.360 --> 04:02:56.120
to grow, and without trying to build it up into

1382
04:02:56.239 --> 04:03:08.360
something fantastical or something magical, this is just a natural process,

1383
04:03:10.680 --> 04:03:21.360
something that's easy to accomplish. In fact, it's almost you know,

1384
04:03:21.520 --> 04:03:28.360
the sense of relaxing completely happens really when you put

1385
04:03:28.559 --> 04:03:32.399
no effort into it. It's not something that you can

1386
04:03:32.520 --> 04:03:44.120
really force. It's something that happens naturally. And part of

1387
04:03:44.559 --> 04:03:54.799
the process of this recording and others is simply two

1388
04:03:56.360 --> 04:04:03.760
allow you to take it advantage of this space.

1389
04:04:06.000 --> 04:04:10.239
This time, to just.

1390
04:04:14.399 --> 04:04:21.959
Let go, to just be here, to be in tune

1391
04:04:25.639 --> 04:04:37.719
with how you feel, yet with the intention of wanting

1392
04:04:38.000 --> 04:04:50.120
to relax deeply and maybe even to fall asleep, depending

1393
04:04:50.360 --> 04:04:56.559
on what it is that you wish for yourself in

1394
04:04:56.719 --> 04:05:12.840
this moment. As we know, relaxing is the majority of

1395
04:05:12.959 --> 04:05:17.559
the process of falling asleep. The actual falling asleep part

1396
04:05:17.799 --> 04:05:26.040
is the tiny bit at the end. The deeper relaxed

1397
04:05:26.360 --> 04:05:47.879
you become, the easier you find yourself drifting. But you

1398
04:05:48.000 --> 04:05:55.000
can also if you choose stay focused on my voice

1399
04:05:56.760 --> 04:06:23.559
and really enjoy the process of gradually relaxing each muscle

1400
04:06:28.159 --> 04:06:55.040
in your body effortlessly and just observing the sensation of

1401
04:06:55.319 --> 04:07:10.920
letting go completely. This time, I'm going to count from

1402
04:07:11.159 --> 04:07:21.319
six down to one, and you can notice your mind

1403
04:07:23.959 --> 04:07:37.360
calming down more with each number that you hear me say, naturally,

1404
04:07:38.440 --> 04:10:20.000
feeling calm and slow and peaceful sex five, four, three, one,

1405
04:10:41.120 --> 04:10:50.680
being aware of how your mind to slow right down,

1406
04:10:53.959 --> 04:11:17.360
sinking deeply into relaxation. And as you focus on your mind,

1407
04:11:17.639 --> 04:11:27.559
you may notice that there are some thoughts still there,

1408
04:11:30.159 --> 04:11:39.719
maybe some stubborn thoughts that for some reason perhaps need

1409
04:11:39.799 --> 04:11:55.000
your attention. That's what you can do is send love

1410
04:11:55.239 --> 04:12:08.520
to those thoughts, spring or those thoughts with love my

1411
04:12:08.680 --> 04:12:14.639
little petals from a flower. Just sprinkle over them petals,

1412
04:12:14.719 --> 04:12:21.920
fill good love towards those thoughts, to let those thoughts

1413
04:12:22.120 --> 04:12:28.920
know that you're not abandoned in them. You just need them.

1414
04:12:30.159 --> 04:12:41.239
You require them to just calm down, slow down, quiet

1415
04:12:41.600 --> 04:12:57.000
down for now. So as you focus on those remaining

1416
04:12:57.200 --> 04:13:02.879
thoughts as we countdown is time from seven down to one.

1417
04:13:04.440 --> 04:13:18.520
With each number, just imagine sprinkling those flower petals love, love, kindness,

1418
04:13:20.120 --> 04:13:31.959
gratitude over those thoughts, which will allow them to just

1419
04:13:33.399 --> 04:13:48.440
melt away and relax deeply. With every number, those thoughts

1420
04:13:48.559 --> 04:14:43.760
will become more and more relaxed. Starting with number seven, six, five,

1421
04:14:56.920 --> 04:16:40.479
four three one, And as you now notice how relaxed

1422
04:16:44.280 --> 04:17:03.399
you're feeling in your body, we're going to focus on

1423
04:17:03.559 --> 04:17:15.399
your hands, because the more relaxed your hands are, the

1424
04:17:15.559 --> 04:17:37.399
more relaxed your body and mind are. You focus on

1425
04:17:37.600 --> 04:17:48.120
your hands and your fingers. There's nothing needed to be done.

1426
04:17:49.120 --> 04:17:54.200
There's no clinching the fists or tents in the fingers

1427
04:17:54.319 --> 04:18:07.879
or anything like that. It's just noticing and focusing on

1428
04:18:08.079 --> 04:18:36.239
your hands, noticing how they feel. Because the more relaxed

1429
04:18:36.719 --> 04:18:46.399
your hands feel, the calmer your mind feels, and the

1430
04:18:46.719 --> 04:19:03.719
more the comforts you feel throughout your body. Cheer may

1431
04:19:06.159 --> 04:19:49.239
have already noticed you mind is starting to drift, like said,

1432
04:19:53.319 --> 04:20:08.000
just on your hands and fingers, allowing them to experience

1433
04:20:10.680 --> 04:20:18.879
a real deepening of that relaxation in your hands and fingers,

1434
04:20:24.959 --> 04:20:47.280
more and more relaxed. With each number from eight down

1435
04:20:47.399 --> 04:21:01.040
to one, you can almost feel that healing, really energy

1436
04:21:02.159 --> 04:21:24.959
spreading into your hands and fingers becoming relaxing with each number.

1437
04:21:26.920 --> 04:21:27.680
You hear.

1438
04:21:31.520 --> 04:21:52.319
Going down eight down to one, drifting drifting again, starting

1439
04:21:52.639 --> 04:25:54.360
with number eighth, seven s, five, three, just being here now,

1440
04:25:58.040 --> 04:26:04.120
nothing to think about, nothing to do, nothing to say,

1441
04:26:08.239 --> 04:26:19.319
and everything just feels calmer. And this is your natural

1442
04:26:19.520 --> 04:26:27.399
state of being. This is how you just normally feel.

1443
04:26:28.200 --> 04:26:35.479
When you take away all of that other stuff that

1444
04:26:35.639 --> 04:26:44.440
we add, you know, things like stress and worrying and overthinking,

1445
04:26:47.079 --> 04:26:58.600
some anxiety, tension, just generally thinking about stuff. We take

1446
04:26:58.840 --> 04:27:02.479
that away, which is what we do. What we do

1447
04:27:02.760 --> 04:27:20.040
now you're left with a real sense of peacefulness which

1448
04:27:20.280 --> 04:27:30.120
comes to you very quickly because ultimately it's just a feeling,

1449
04:27:34.479 --> 04:27:42.280
a feeling of comfort. It's almost as if you've gone

1450
04:27:42.319 --> 04:27:50.799
inside yourself and you've found a special place where everything

1451
04:27:54.200 --> 04:28:02.479
is peaceful, a place where you can feel relaxed and

1452
04:28:02.639 --> 04:28:10.600
your natural sense and comfort, a place.

1453
04:28:10.399 --> 04:28:12.120
Where you can be here.

1454
04:28:16.639 --> 04:28:23.639
Where you can accept yourself and who you are, the

1455
04:28:23.719 --> 04:28:30.120
place where you're not trying to please anybody else, in

1456
04:28:34.239 --> 04:28:42.799
a place where you can actually not just love yourself,

1457
04:28:42.920 --> 04:28:52.559
but in some ways more importantly, you can like yourself, appreciate.

1458
04:28:53.319 --> 04:28:54.319
Who you are.

1459
04:29:03.159 --> 04:29:09.760
That sense of gratitude he's in the air around you.

1460
04:29:17.440 --> 04:29:25.280
That's also a place where you can actually feel the

1461
04:29:25.600 --> 04:29:40.879
healing energy soaking into your body. Healing energy soaking into

1462
04:29:41.000 --> 04:29:55.200
your body. The healing energy spreads through your veins, traveling

1463
04:29:55.399 --> 04:30:07.520
to each and every single part of your body, and

1464
04:30:07.760 --> 04:30:14.760
you start to realize that actually that healing energy, it's

1465
04:30:14.840 --> 04:30:21.600
not just entered into your brain, it's become part of

1466
04:30:22.079 --> 04:30:32.959
your brain, and the spinal fluid is now mixed with

1467
04:30:33.280 --> 04:30:44.520
healing energy, not just allowing you to feel so much

1468
04:30:44.760 --> 04:30:59.159
more relaxed and healthy in this moment, but also you

1469
04:30:59.319 --> 04:31:07.680
start to realize that actually, what's happening now without healing,

1470
04:31:08.719 --> 04:31:18.360
relaxing energy spreading through your body is actually changing your life.

1471
04:31:23.520 --> 04:31:28.639
It's actually changing the way you're going to feel not

1472
04:31:28.920 --> 04:31:36.280
just now, but tomorrow and the next day. As your

1473
04:31:36.399 --> 04:31:44.479
health improves, not just your physical health, but your mental health.

1474
04:31:48.440 --> 04:31:53.600
Things that used to bother you in the past, for

1475
04:31:53.799 --> 04:31:59.760
some reason, no longer have the effect that they used

1476
04:31:59.760 --> 04:32:14.120
to because something has changed deep within you. Maybe things

1477
04:32:14.440 --> 04:32:24.079
that used to cause you to feel anger no longer

1478
04:32:24.440 --> 04:32:34.120
have that power to control you the way they seem

1479
04:32:34.239 --> 04:32:43.120
to be able to before. As you realize that you're

1480
04:32:43.239 --> 04:32:55.920
the one who decides what affects you, you're the one

1481
04:32:56.559 --> 04:33:06.959
who decides to feel relaxed and calm when you choose

1482
04:33:10.560 --> 04:33:25.040
to enjoy noticing these natural developments of healing continue to

1483
04:33:25.240 --> 04:33:39.599
grow and improve your life day by day, including of course,

1484
04:33:39.720 --> 04:33:57.240
your ability to relax so much easier than sleeping. It's

1485
04:33:57.279 --> 04:34:07.639
the most natural thing in the world to you, because

1486
04:34:07.880 --> 04:34:15.040
falling asleep is something that you've done so many times

1487
04:34:16.799 --> 04:34:22.400
in your life, and you know that you were born,

1488
04:34:23.919 --> 04:34:30.560
as we all were, with the ability to fall asleep naturally.

1489
04:34:34.759 --> 04:34:45.479
We were born with that ability to just drift off

1490
04:34:46.200 --> 04:34:59.319
into a deep, healing sleep. Even when we're kids, sometimes

1491
04:34:59.439 --> 04:35:03.880
will fall sleep when we don't even want to try

1492
04:35:04.000 --> 04:35:08.880
to think stay awake. Maybe it's a birthday in the morning, no,

1493
04:35:09.000 --> 04:35:13.200
it's Christmas or holiday or something we look forward to.

1494
04:35:13.799 --> 04:35:17.840
We don't want to go to sleep. But the more

1495
04:35:18.439 --> 04:35:23.319
we want to stay awake, the more we just start

1496
04:35:23.400 --> 04:35:32.119
to drift. And the more you fight drifting, we try

1497
04:35:32.200 --> 04:35:37.279
to stop yourself and drift in asleep, the deeper and

1498
04:35:37.560 --> 04:35:49.119
stronger that drifting becomes. Because we're born not just with

1499
04:35:49.360 --> 04:35:55.799
the need to relax deeply and to naturally fall asleep,

1500
04:35:59.000 --> 04:36:05.240
but it's out birth right. It's part of our DNA,

1501
04:36:12.279 --> 04:36:17.319
and sometimes as we get older in life, perhaps at

1502
04:36:17.560 --> 04:36:31.919
times we have forgotten relaxing completely. It's not only a

1503
04:36:32.200 --> 04:36:56.439
wonderfully pleasant experience. It's also really easy. It's very very

1504
04:36:56.959 --> 04:37:02.759
easy to let go, because that's all it is, is

1505
04:37:03.000 --> 04:37:17.639
just deciding to let go. And when you press the

1506
04:37:17.799 --> 04:37:28.159
play button on my recordings, you have given permission for

1507
04:37:28.360 --> 04:37:36.759
my voice to reaction. When you press that play button,

1508
04:37:37.759 --> 04:37:46.200
you have given me permission for my words to effect

1509
04:37:48.680 --> 04:38:05.880
you in a positive, only a positive way up your

1510
04:38:06.000 --> 04:38:28.759
mind to useful and healing suggestions that can have such

1511
04:38:28.759 --> 04:38:40.880
an amazing effect on how you feel right now, as

1512
04:38:41.000 --> 04:38:51.880
well as those changes that continue long after the recording ends,

1513
04:38:53.639 --> 04:39:02.759
those changes within you that continue you to flourish and grow,

1514
04:39:07.279 --> 04:39:21.000
transforming your life in a positive, beautiful way, allowing you

1515
04:39:21.599 --> 04:39:27.840
to move forward in your life in the direction that

1516
04:39:28.200 --> 04:39:45.319
you choose for yourself. And this feeling, this feeling that

1517
04:39:45.560 --> 04:40:01.680
you can experience of safety, comfort, calmness, just feels so nice.

1518
04:40:10.959 --> 04:40:23.720
It's such a healthy place to be, and that positivity

1519
04:40:25.080 --> 04:40:44.040
grows within you each and every day. Moving forward, you're

1520
04:40:44.200 --> 04:40:55.000
going to find that you're more relaxed physically and in

1521
04:40:55.119 --> 04:41:03.919
your mind is more relaxed. And it's not that you're

1522
04:41:04.119 --> 04:41:09.799
thinking slower, it's just that your mind will be less

1523
04:41:10.639 --> 04:41:22.159
clogged up with unnecessary negativity. Because from now on, your

1524
04:41:22.360 --> 04:41:32.119
mind rejects negativity. From now on, you're going to start

1525
04:41:32.360 --> 04:41:43.240
noticing when negativity arises, and you can just say stop,

1526
04:41:48.279 --> 04:41:58.319
stop and that negativity will turn around and leave you alone.

1527
04:42:06.279 --> 04:42:25.599
Stop and the negativity would disappear. And as you notice

1528
04:42:25.919 --> 04:42:34.240
that you feel way more relaxed than you probably expected,

1529
04:42:40.400 --> 04:42:49.240
you can now congratulate yourself because you are the person

1530
04:42:49.919 --> 04:42:55.520
that has done this. You are the one that has

1531
04:42:55.720 --> 04:43:04.119
opened your mind up to the simple fact you can

1532
04:43:04.599 --> 04:43:09.200
feel more relaxed in your body and in your mind.

1533
04:43:15.400 --> 04:43:21.319
You've opened your mind up to the birthright of being

1534
04:43:21.360 --> 04:43:38.200
able to just fall asleep easily when you choose. And

1535
04:43:38.360 --> 04:43:45.319
that's a nice feeling. Don't you think it feels nice?

1536
04:43:45.439 --> 04:43:54.759
Doesn't it? To feel calm full, that healing energy is

1537
04:43:54.880 --> 04:44:05.759
spreading through your body, in your mind to spend time

1538
04:44:08.080 --> 04:44:24.000
a special place where negativity can no longer enter. Negativity

1539
04:44:24.159 --> 04:44:33.159
is banned, it's barred, it's not allowed entry. Doesn't it doesn't.

1540
04:44:33.240 --> 04:44:41.639
This doesn't deserve to be here, doesn't belong here. Negativity

1541
04:44:41.880 --> 04:44:56.040
has no place in your life, which makes room for

1542
04:44:56.400 --> 04:45:26.880
more comfort, more more healing, more relaxation, more peace. It

1543
04:45:27.040 --> 04:45:28.360
feels nice, doesn't it?

1544
04:45:30.200 --> 04:45:34.360
Just let go.

1545
04:45:36.319 --> 04:45:56.240
With everything. I'm gonna count down now from twenty down

1546
04:45:56.319 --> 04:46:05.639
to one. You can continue to relax. If you choose,

1547
04:46:06.119 --> 04:46:19.680
you can drift to sleep. With every number you hear

1548
04:46:19.799 --> 04:46:31.360
me say, you can fill twice as relaxed, or if

1549
04:46:31.400 --> 04:46:35.799
you choose, you can fill twice sleeping.

1550
04:46:42.159 --> 04:46:42.360
Now.

1551
04:46:47.799 --> 04:48:38.319
Twentyeen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twove, eleven, ten, nine, eight, seven,

1552
04:48:47.159 --> 04:49:41.439
six five. Oh, this is your time to just take

1553
04:49:41.479 --> 04:49:56.520
a break, your time to relax, to allow your mind

1554
04:49:56.720 --> 04:50:13.919
to slow down, to give yourself permission to take a

1555
04:50:14.080 --> 04:50:28.400
break from everything. Ensure the only person that can make

1556
04:50:28.520 --> 04:50:34.560
that decision. You're the only person that can actually tell

1557
04:50:34.599 --> 04:50:54.360
your mind to just relax, to just take some time

1558
04:50:56.400 --> 04:51:08.200
off so that you can focus on your body, getting

1559
04:51:08.560 --> 04:51:22.959
in touch with how you feel physically, and in the

1560
04:51:23.119 --> 04:51:31.200
process of this body scanned where you focus on different

1561
04:51:31.279 --> 04:51:41.119
parts of your body, those parts that you focus on

1562
04:51:41.880 --> 04:51:53.279
and observe. Even though you're not purposely requesting for those

1563
04:51:53.439 --> 04:51:59.040
parts of your body to relax, it's kind of expected.

1564
04:52:00.639 --> 04:52:06.200
You expect when you listen to my voice to feel

1565
04:52:07.200 --> 04:52:20.919
more relaxed naturally, because when you're listening to me, your

1566
04:52:20.959 --> 04:52:33.240
attention is focused on my words, and as my words

1567
04:52:34.200 --> 04:52:44.360
guide you to focus on those parts of your body,

1568
04:52:48.200 --> 04:52:58.319
your focus increases, which actually.

1569
04:53:00.759 --> 04:53:12.799
Calms your mind. And when your mind calms.

1570
04:53:13.119 --> 04:53:34.639
Down, your body relaxes. And when your body calms down,

1571
04:53:40.159 --> 04:53:55.919
your mind relaxes. And even though I've not really started

1572
04:53:57.319 --> 04:54:09.319
to focus on your body, you can already feel that

1573
04:54:09.759 --> 04:54:24.880
healing energy spreading through your body, pushing out stress and tension,

1574
04:54:29.040 --> 04:54:36.319
healing all the parts of your body, including your skin,

1575
04:54:37.479 --> 04:54:44.400
your bones, your blood, all of your workings inside your body,

1576
04:54:45.799 --> 04:54:52.560
all of the muscles, all of the fat, all of everything,

1577
04:54:54.439 --> 04:55:00.599
every hair on your body is filled with that health energy.

1578
04:55:08.599 --> 04:55:25.080
And when your brain fills without hearing energy, the feeling

1579
04:55:25.240 --> 04:55:49.680
of comfort, relaxation increases, deeply increases in a way that

1580
04:55:53.159 --> 04:56:09.639
your mind starts to fill, perhaps a bit drowsing because

1581
04:56:09.680 --> 04:56:28.799
it's not needed, and it may start to drift if

1582
04:56:28.919 --> 04:56:37.400
that's what's needed. So if you're listening to this and

1583
04:56:37.560 --> 04:56:41.599
what you need is deep relaxation, that's where you get.

1584
04:56:43.799 --> 04:56:45.279
If what you need is.

1585
04:56:46.959 --> 04:56:53.959
To fall asleep naturally and easily as your mind drifts,

1586
04:56:56.479 --> 04:57:10.240
that's also what will happened. Because by pressing a play

1587
04:57:10.360 --> 04:57:16.639
button on the podcast and listening to me give permission

1588
04:57:18.639 --> 04:57:29.240
your body and your mind. In fact, you give the

1589
04:57:29.360 --> 04:57:38.279
command to your body and your mind to relax deeply

1590
04:57:42.200 --> 04:57:47.040
and to drift off to sleep, if that's what you

1591
04:57:47.919 --> 04:58:04.040
want or need. As I focus on the different parts

1592
04:58:04.479 --> 04:58:18.560
of your body, you may start to just drift, and

1593
04:58:18.639 --> 04:58:22.400
then you come back again and you hear me talking

1594
04:58:22.759 --> 04:58:26.959
and I'm focusing on a different part of your body.

1595
04:58:32.720 --> 04:58:33.360
You may.

1596
04:58:35.240 --> 04:58:44.279
Find yourself drifting ben and realize you're drifting. Until you

1597
04:58:44.479 --> 04:58:54.040
stop drifting, you're alert again to my voice. Focusing on

1598
04:58:54.159 --> 04:58:59.000
a different part of your body starts to relax in

1599
04:58:59.159 --> 04:59:11.439
a deeper because that drifting is basically here already in

1600
04:59:11.560 --> 04:59:21.880
the sleep zone. And the more you drift, the longer

1601
04:59:22.040 --> 04:59:32.759
you drift, the longer you drift. Eventually that drafting continues

1602
04:59:34.040 --> 04:59:43.959
into sleep, and that's the last you remember until you

1603
04:59:44.119 --> 04:59:53.279
wake up in your own time when you experienced the

1604
04:59:53.479 --> 05:00:02.799
rgh amount of sleep. Fore, because when you do, and

1605
05:00:03.000 --> 05:00:13.759
if you don't fall asleep, it's extremely pleasant. So relaxing

1606
05:00:16.799 --> 05:00:37.000
so deep healing sleep, I feel so nice to relax

1607
05:00:37.200 --> 05:00:46.759
since your own body and mind. If you feel that

1608
05:00:48.080 --> 05:00:55.119
healing energy is spreading through you, relaxing use so deeply,

1609
05:01:00.840 --> 05:01:28.599
I s sight start to focus on your eyes, moving down.

1610
05:01:31.319 --> 05:01:41.400
To Joe, down till.

1611
05:01:41.319 --> 05:02:22.799
Back, your shoulders as chest.

1612
05:02:28.840 --> 05:03:49.520
Stupids, your legs, your face, your ties, spreading gryside your body,

1613
05:03:51.479 --> 05:04:03.080
feeling you up. Now let's focus again on parts of

1614
05:04:03.159 --> 05:04:17.560
your body, focusing this time on your forehead. Now on

1615
05:04:17.720 --> 05:04:26.880
your mouth, your lips, your tongue, a whole of your mouth.

1616
05:04:39.119 --> 05:04:51.000
Focus on your fingers. Maybe you could move your fingers

1617
05:04:51.000 --> 05:04:56.119
a little bits. You can focus on each one individually,

1618
05:05:02.400 --> 05:05:09.560
both hands and even though it should focus on both

1619
05:05:09.599 --> 05:05:15.080
of your hands now they almost seemed to just melt

1620
05:05:15.200 --> 05:05:24.840
into one. Where is your right hand starting left hand

1621
05:05:24.959 --> 05:05:40.159
and almasked as if just mixed together. Now focusing on

1622
05:05:40.279 --> 05:06:08.240
your knees, just noticing how your knees hell. Now focusing

1623
05:06:08.959 --> 05:06:27.680
your helpers, focusing by fowers just absurd the feeling of

1624
05:06:27.840 --> 05:06:59.759
your helpers. Now focusing I'm sorry, back your neck.

1625
05:07:46.159 --> 05:09:09.639
Oopsis. It's a couple of sex sections. As I just said.

1626
05:09:12.000 --> 05:09:16.319
Now you tes.

1627
05:09:19.799 --> 05:10:23.680
F faint you toos feel now note sent how you

1628
05:10:23.959 --> 05:11:12.599
exire body feels. Noticing how your mind feels. Now lett

1629
05:11:12.720 --> 05:11:54.000
him go, letting go, letting go everything, letting go, lett

1630
05:11:54.159 --> 05:12:27.919
him go, leting go, h everything everything. I'm going to

1631
05:12:28.000 --> 05:12:31.799
start now, and I'd like you just, first of all,

1632
05:12:31.959 --> 05:12:38.200
just to see yourself lying down on that message table,

1633
05:12:39.959 --> 05:12:44.360
lying on your front. Your head is supported, your arms

1634
05:12:44.680 --> 05:12:53.799
are supported, and you feel comfortable and breathing is really easy,

1635
05:12:56.080 --> 05:13:02.680
and you feel I feel confident in how you look

1636
05:13:02.720 --> 05:13:06.319
as well. So there's none of that issue of body

1637
05:13:06.439 --> 05:13:15.200
problems or shyness, because I'm a professional and this is

1638
05:13:15.840 --> 05:13:20.959
a therapy session, so none of that stuff matters on whatsoever.

1639
05:13:24.880 --> 05:13:31.319
This is about you. This is about how you feel

1640
05:13:31.959 --> 05:13:38.799
and how you can enjoy that sense of comfort and

1641
05:13:38.919 --> 05:13:46.200
relaxation that comes from letting go and allowing my hands

1642
05:13:47.200 --> 05:13:54.560
my fingers to relax you by a message in your body.

1643
05:14:00.159 --> 05:14:05.240
Start off just by placing my hands on the back

1644
05:14:05.319 --> 05:14:09.959
of your head, just gently, just so you can feel

1645
05:14:10.319 --> 05:14:18.759
my hands feel like really on you. So you can

1646
05:14:18.840 --> 05:14:21.159
maybe feel the warmth of my hands on the back

1647
05:14:21.200 --> 05:14:26.759
of your head. With my hands to the side of

1648
05:14:26.840 --> 05:14:31.319
your head, not pressing, but just holding that very gently,

1649
05:14:34.279 --> 05:14:37.279
maybe over your ears, and a little bit on your face,

1650
05:14:38.560 --> 05:14:43.759
just so you can feel my hands so you can

1651
05:14:43.840 --> 05:14:57.080
become accustomed to them. And now put my hands on

1652
05:14:57.119 --> 05:15:01.360
the back of your head again and gently let them

1653
05:15:01.520 --> 05:15:13.880
slide down onto the back of your neck. You can

1654
05:15:13.959 --> 05:15:24.040
feel my hands gently stroking the back of your neck

1655
05:15:24.240 --> 05:15:30.680
to start with, just so you can get used to

1656
05:15:30.840 --> 05:15:35.560
the the feeling of my hands on your skin, get

1657
05:15:35.599 --> 05:15:43.959
accustomed to realize that you're safe and it's all good,

1658
05:15:44.279 --> 05:15:53.840
it's all fine, and I'm going to start gently messaging

1659
05:15:54.639 --> 05:16:05.240
the muscles in the back of your neck with both hands.

1660
05:16:11.400 --> 05:16:17.400
And this is a very trusting situation, really, because our

1661
05:16:17.520 --> 05:16:21.720
next is so fragile and to have someone have their

1662
05:16:21.799 --> 05:16:26.919
hands around your neck in that way can sometimes be

1663
05:16:27.200 --> 05:16:32.080
problematic for people, which is why massages are quite good,

1664
05:16:33.240 --> 05:16:42.159
because it allows you to relax and get in touch

1665
05:16:42.400 --> 05:16:59.919
with trust, to feel peaceful and calm. There's a message

1666
05:17:00.279 --> 05:17:08.520
the sides of your neck, gently moving from the bottom

1667
05:17:08.560 --> 05:17:12.240
of your neck. It would be sort of near where

1668
05:17:12.240 --> 05:17:17.439
your shoulders start, I guess, all the way up to

1669
05:17:17.639 --> 05:17:22.880
your jaw your ears, kind of area on the side

1670
05:17:22.919 --> 05:17:27.639
of your neck, and of course it's a lot longer

1671
05:17:27.759 --> 05:17:43.959
than the front of your neck. And message in the

1672
05:17:44.080 --> 05:17:51.799
back of your neck, especially that area where perhaps we

1673
05:17:52.000 --> 05:17:59.919
hold tension, and there's that area's message. You can actually

1674
05:18:00.040 --> 05:18:03.799
you feel a sense of release in the back of

1675
05:18:03.880 --> 05:18:12.159
your neck and maybe you can breathe it out as well.

1676
05:18:14.759 --> 05:18:27.919
Notice how it feels. Notice how you feel. They're moving

1677
05:18:28.119 --> 05:18:31.720
down to that area between your neck and your shoulders,

1678
05:18:33.240 --> 05:18:42.159
that musty area, starting to message that area on both sides.

1679
05:18:44.319 --> 05:18:46.560
I mean, this would be the area that a lot

1680
05:18:46.599 --> 05:18:48.840
of people would message if they were going to give you,

1681
05:18:49.759 --> 05:18:55.240
like a shoulder message. Even that's not technically the shoulders,

1682
05:18:55.799 --> 05:18:58.240
but it's all the muscles that lead to the shoulders

1683
05:19:00.119 --> 05:19:04.919
from the neck and a game that can hold tension

1684
05:19:06.000 --> 05:19:12.159
and stress, and when massaged sometimes a nice deep message

1685
05:19:12.319 --> 05:19:19.759
is useful. And you decide how deep that message is,

1686
05:19:31.119 --> 05:19:38.119
and just allow my knuckles just to dig in to

1687
05:19:38.240 --> 05:19:47.599
get to those muscles and to really relaxed and all

1688
05:19:47.639 --> 05:20:04.799
the time and being firm yet gentle with you and

1689
05:20:05.080 --> 05:20:13.880
just stroking down the area to your actual shoulders, moving

1690
05:20:14.200 --> 05:20:23.400
to the muscles of your shoulders, and maybe initially just

1691
05:20:24.919 --> 05:20:27.840
pulling up the shoulders a little bit off the table,

1692
05:20:29.240 --> 05:20:31.119
just to give you a little bit of a stretch,

1693
05:20:32.919 --> 05:20:41.560
but very gently. And you've got the muscles at the

1694
05:20:41.680 --> 05:20:53.639
front of your shoulders, the sides and the back. Again,

1695
05:20:53.880 --> 05:20:57.720
this is a part that can really take quite a

1696
05:20:57.759 --> 05:21:06.119
bit of pressure, a bit of needing. If if you

1697
05:21:06.240 --> 05:21:14.400
wish to really release the tension, to really get into

1698
05:21:14.479 --> 05:21:20.720
those muscles, and you can let your fingers in there.

1699
05:21:21.759 --> 05:21:27.360
Make you feel really nice. Sometimes it's just being stroked

1700
05:21:27.479 --> 05:21:37.240
gently or being messaged quite strongly. It can all be

1701
05:21:37.360 --> 05:21:47.639
beneficial to the real oversation with the muscles in your shoulders.

1702
05:21:57.560 --> 05:22:07.360
Now to move down your arms, we do one arm

1703
05:22:07.439 --> 05:22:17.319
at a time, Starting with your right arm. What I

1704
05:22:17.479 --> 05:22:22.040
do is I just lift your arm up, just hold

1705
05:22:22.119 --> 05:22:27.080
it to the side of you, not where it still

1706
05:22:27.119 --> 05:22:33.479
be attached, and I just message the tops of your

1707
05:22:33.680 --> 05:22:50.319
arms all the way down to your forearms into your wrists,

1708
05:23:01.720 --> 05:23:13.919
gently massaging that part, the softer part, which is the

1709
05:23:14.840 --> 05:23:20.680
under part of the arm, which leads to the crease

1710
05:23:20.799 --> 05:23:26.680
in your elbow. The inside it's much more sensitive skin.

1711
05:23:36.319 --> 05:23:47.560
Sometimes just having that stroked feel really nice, pleasurable and relaxing.

1712
05:23:56.319 --> 05:24:06.880
Now moving down to your right hand, just holding your

1713
05:24:07.040 --> 05:24:20.240
hand in both of my hands, just pressing gently on

1714
05:24:20.360 --> 05:24:28.360
the back of your hand, stretching your fingers ever slightly

1715
05:24:31.639 --> 05:24:38.560
at the same time pressing down and massaging each finger,

1716
05:24:46.599 --> 05:24:50.639
and then starting to massage the palms and their hand.

1717
05:24:57.319 --> 05:25:08.319
Just turning the hand gently, stretching it gently, and actually

1718
05:25:08.479 --> 05:25:16.000
having your handheld can really be an emotional experience sometimes,

1719
05:25:17.000 --> 05:25:21.840
even if it is a stranger, someone you don't know

1720
05:25:22.080 --> 05:25:27.400
very well, like a massage person or a therapist. Maybe

1721
05:25:29.439 --> 05:25:43.080
because it's intimate, you can feel nice, you can feel safe.

1722
05:25:50.840 --> 05:25:53.799
And as I put that right arm back down where

1723
05:25:53.799 --> 05:26:02.040
it was, to do the same with your left arm,

1724
05:26:05.400 --> 05:26:15.880
exactly the same, massaging the muscles in your arm all

1725
05:26:15.880 --> 05:26:23.919
the way down to your rest, stroking the inside of

1726
05:26:24.040 --> 05:26:34.840
your arm, just being gentle or as firm as you require.

1727
05:26:43.439 --> 05:26:56.720
And then massaging your left hand, stretching the fingers gently,

1728
05:26:59.240 --> 05:27:15.639
massage in the palm of your left hand. You feel

1729
05:27:16.080 --> 05:27:43.880
so so relaxing, so comforting, and I just rest your

1730
05:27:44.000 --> 05:27:57.919
left arm back down. Start to message your back, the

1731
05:27:58.080 --> 05:28:09.599
biggest part of your body, starting at the top, starting

1732
05:28:09.680 --> 05:28:13.159
again where he already have been, the area at the

1733
05:28:13.319 --> 05:28:19.919
top in between your shoulders, near your neck. Going back

1734
05:28:20.599 --> 05:28:26.040
and massage in the area again, but this time moving downwards,

1735
05:28:32.560 --> 05:28:38.279
making it downward. Stroke to the middle of your back,

1736
05:28:40.720 --> 05:28:49.240
working for me outside inwards, massaging that your back, but

1737
05:28:49.439 --> 05:29:01.840
the outsides of your back parts where your arms will

1738
05:29:01.959 --> 05:29:15.159
maybe rest against, almost the part that connects your front

1739
05:29:15.360 --> 05:29:33.080
to your back. Just messaging down firmly but gently as

1740
05:29:33.279 --> 05:29:41.159
firm as you want, moving down and then moving across

1741
05:29:41.200 --> 05:29:44.880
a little bed, moving all the way down again, be

1742
05:29:45.080 --> 05:29:57.919
very gentle yet firm as you choose. Eventually you get

1743
05:29:58.000 --> 05:30:03.040
to the spine. We can message the muscles and either

1744
05:30:03.200 --> 05:30:06.520
side of your spine from the top of your neck

1745
05:30:06.959 --> 05:30:18.479
all the way down to your lower back. We can

1746
05:30:18.599 --> 05:30:27.439
do that a few times. Sometimes people would use the

1747
05:30:27.560 --> 05:30:31.439
knuckle or the you know, the two fingers and just

1748
05:30:33.159 --> 05:30:37.759
go either side of the spine almost just push down.

1749
05:30:38.599 --> 05:30:40.919
You're all the way down to the bottom of the spine,

1750
05:30:42.560 --> 05:30:52.240
each time releasing tension and opening up the body, stretching

1751
05:30:53.400 --> 05:31:00.319
your body so that you feel more relaxed but at

1752
05:31:00.360 --> 05:31:16.639
the same time rejuvenated. And now I'm going to move

1753
05:31:16.799 --> 05:31:25.080
to one side, to your right side, and from the

1754
05:31:25.159 --> 05:31:30.680
bottom of your lips to your pelvis, I'm going to

1755
05:31:30.759 --> 05:31:37.439
massage that area of your back. I'll stretch over the

1756
05:31:37.520 --> 05:31:42.279
other side and i will pull the muscles gently and

1757
05:31:42.520 --> 05:31:47.319
massage and push from one end that side or the

1758
05:31:47.360 --> 05:31:52.360
way to my side to the middle of fact to

1759
05:31:52.439 --> 05:31:57.599
where your spine is. Massaging that side of your spine

1760
05:31:59.240 --> 05:32:05.560
the opposite. It's where outstanding. It's almost like kneading bread.

1761
05:32:08.000 --> 05:32:14.319
There's that big area which is firm yet lots there

1762
05:32:14.639 --> 05:32:24.080
to message. Potentially one of the most important places to

1763
05:32:24.200 --> 05:32:32.240
actually have a message because you feel it. You really

1764
05:32:32.479 --> 05:32:37.279
feel the release and the pleasure of having your lower

1765
05:32:37.360 --> 05:32:46.360
back massaged. It releases so much from your body that's

1766
05:32:46.479 --> 05:32:55.439
not useful, starting a healing process which will continue long

1767
05:32:55.560 --> 05:33:08.000
after this recording is over. The message in this part

1768
05:33:08.080 --> 05:33:11.759
of your body not only feels really good for you,

1769
05:33:13.200 --> 05:33:17.639
it's actually fun to do because it is, as I said,

1770
05:33:17.840 --> 05:33:22.880
like kneading bread, it's a part that you can really

1771
05:33:23.040 --> 05:33:30.799
get hold of and really message deeply. If that's your choice.

1772
05:33:38.799 --> 05:33:40.720
They're not going to move over to the other side

1773
05:33:40.720 --> 05:33:47.200
of your body and do the same with the opposite

1774
05:33:47.319 --> 05:33:56.639
part of your lower back. Kneading and messaging from your

1775
05:33:56.840 --> 05:34:03.479
sides all the way to the middle of your back

1776
05:34:04.080 --> 05:34:17.680
where your spine is pressing and kneading firm and gentle

1777
05:34:17.799 --> 05:34:27.639
at the same time. It feels so releasing. This mixture

1778
05:34:27.720 --> 05:34:43.119
of pleasure, comfort, release, calmness, relaxation or mixed together. Plus

1779
05:34:43.200 --> 05:34:47.599
there's that feeling from your stomach as it's been stretched.

1780
05:34:49.479 --> 05:34:52.639
Even though you're in your stomach now, you can feel

1781
05:34:52.680 --> 05:34:56.479
it being stretched because that whole area is connected to

1782
05:34:56.560 --> 05:35:07.919
your stomach. Now we're going to move or move further

1783
05:35:08.119 --> 05:35:13.080
up to your top of your body, and we did

1784
05:35:13.119 --> 05:35:21.799
the same this time, starting with your upper back. Put

1785
05:35:21.880 --> 05:35:27.400
my hands forward over and massive massage in that area

1786
05:35:30.360 --> 05:35:34.080
up to your spine, from the side of your body

1787
05:35:34.319 --> 05:35:39.000
up to your spine to some of that message area

1788
05:35:39.720 --> 05:35:45.680
that muscle tissue or whatever fatty tissue even will be

1789
05:35:45.959 --> 05:35:50.959
possibly from your chest because it's all connected. The chest

1790
05:35:51.200 --> 05:35:57.720
and the back connect together. I'm going to be massaging

1791
05:35:57.840 --> 05:36:02.520
and just pulling some of that skin from your side

1792
05:36:03.119 --> 05:36:11.639
up and message in the area of your upper back

1793
05:36:13.400 --> 05:36:19.919
all the way to your spine. And then I'll move

1794
05:36:20.000 --> 05:36:22.799
down a bit and I'll continue with the middle of

1795
05:36:22.840 --> 05:36:30.400
your back, doing exactly the same thing as gentle, as

1796
05:36:32.159 --> 05:36:43.599
deep as you choose. Now I'll move or the other

1797
05:36:43.720 --> 05:36:48.520
side again and do the exact same thing with the

1798
05:36:48.639 --> 05:36:58.040
top of your back on the other side, from pretty

1799
05:36:58.080 --> 05:37:11.560
much underneath your arm area really to your spine, and

1800
05:37:11.720 --> 05:37:18.720
then continuing that all the way down including your lower

1801
05:37:19.040 --> 05:37:35.759
your middle of your back. Now I'm gonna go to

1802
05:37:35.919 --> 05:37:42.560
your thighs, the backs of your thighs and the sides

1803
05:37:42.639 --> 05:37:52.279
of your thighs, starting with your right leg, massage and

1804
05:37:53.599 --> 05:38:02.799
the back and the sides of your thighs gently and firmly.

1805
05:38:04.919 --> 05:38:08.360
There's a lot of muscles there. It's an area that

1806
05:38:08.479 --> 05:38:12.639
can be very tense at times and maybe needs a

1807
05:38:12.720 --> 05:38:15.200
little bit more pressure than the rest of the body

1808
05:38:16.240 --> 05:38:23.919
that's up to you. You can gently stroke the back

1809
05:38:26.759 --> 05:38:31.080
of your legs where you know, opposite your knee joint

1810
05:38:32.400 --> 05:38:45.360
or underneath your knee joint, very sensitive, gentle area. And

1811
05:38:45.360 --> 05:38:52.680
then working down to your calf muscles. Massage in your

1812
05:38:52.759 --> 05:39:02.159
calf muscles thoroughly and deeply, if you choose, using both

1813
05:39:02.279 --> 05:39:21.240
hands fingers, digging deep to your ankles, in the back

1814
05:39:21.360 --> 05:39:27.959
of your back of your ankles. Just generally message in

1815
05:39:28.080 --> 05:39:40.279
that area, maybe lifting the leg and stretching a little bit.

1816
05:39:50.439 --> 05:40:05.759
Moving to the right foot, massaging the bottom of your

1817
05:40:05.840 --> 05:40:21.279
feet and the sides of your feet gently but firm

1818
05:40:21.439 --> 05:40:32.520
enough so they don't tickle, and just allow the pleasure

1819
05:40:32.560 --> 05:40:38.119
that you get from heaving your feet massaged to just

1820
05:40:38.319 --> 05:40:47.200
overtake you as I continue to message your feet, the

1821
05:40:47.319 --> 05:40:55.119
bottoms of your feet, the sides your arches, your heel.

1822
05:40:57.560 --> 05:40:59.759
You can put a lot of pressure into your heel

1823
05:41:00.560 --> 05:41:05.560
and it feels amazing, Yet the arches need to be

1824
05:41:05.680 --> 05:41:17.400
a bit more gentle. Stretching your toes gently, the massage

1825
05:41:17.479 --> 05:41:23.479
in the bottoms of your toes with my fingers, each

1826
05:41:23.639 --> 05:41:37.279
one individually. Moving over to the left leg to do

1827
05:41:37.439 --> 05:41:46.159
exactly the same thing. Starting at the top of the thighs.

1828
05:41:48.400 --> 05:41:50.919
Work in the back of the thighs and the sides,

1829
05:41:52.560 --> 05:42:02.959
massaging deeply and gently the whole area, working all the

1830
05:42:03.040 --> 05:42:15.840
way down. And this is an area that maybe you

1831
05:42:15.959 --> 05:42:24.279
could like to spend more time relaxing and massaging. Perhaps,

1832
05:42:25.200 --> 05:42:29.720
if you wanted, I could make a future recording. I

1833
05:42:29.759 --> 05:42:38.479
want to spend more time on one particular area. As

1834
05:42:38.560 --> 05:42:50.680
you move down to your calf muscles, massagy and your

1835
05:42:50.799 --> 05:43:06.319
calf muscles firmly and gently, move down your aincl into

1836
05:43:06.439 --> 05:43:14.040
your feet. Massage in the backs of your feet, the

1837
05:43:14.159 --> 05:43:23.360
bottoms of your feet, stretching your toes and message in

1838
05:43:23.439 --> 05:43:31.400
each toe individually. And that feeling of pleasure and release.

1839
05:43:31.680 --> 05:43:51.720
The experience when you're having your feet massaged feels really good. Now,

1840
05:43:55.240 --> 05:43:59.279
she turn over in your mind. Laying on your back,

1841
05:44:06.720 --> 05:44:19.439
I'm just gonna start again with your neck area in

1842
05:44:19.599 --> 05:44:27.279
your shoulders, just to get back in touch with that

1843
05:44:27.560 --> 05:44:45.080
area and lets you move up. I can clean my hands,

1844
05:44:46.439 --> 05:44:50.240
make them more fresh, because now I'm gonna message your

1845
05:44:50.319 --> 05:45:06.720
face simply starting off with your forehead. Your eyes are closed,

1846
05:45:08.040 --> 05:45:13.880
you can just stretch your eyes a little bit, pushing

1847
05:45:14.000 --> 05:45:30.880
up on your eyebrows, just messaging around your scalp, massaging

1848
05:45:31.080 --> 05:45:41.319
down your cheeks, around your ears, into your chaw shently

1849
05:45:46.319 --> 05:45:47.599
the side of your neck.

1850
05:45:51.759 --> 05:45:52.000
Chin.

1851
05:46:00.240 --> 05:46:10.319
H They're just moving down, show your neck down to

1852
05:46:10.439 --> 05:46:18.040
your chest, starting him by message in the very top

1853
05:46:18.119 --> 05:46:26.360
of your chest where the collar phone is. Give a

1854
05:46:26.560 --> 05:46:38.279
side of the collarbone, and then just message in the

1855
05:46:38.479 --> 05:46:59.520
hole of the chest, moving the chest around, because it's

1856
05:46:59.560 --> 05:47:04.560
quite a large area. You can move from one side

1857
05:47:04.680 --> 05:47:15.560
to the next, moving my hands underneath pretty much your

1858
05:47:15.720 --> 05:47:25.360
arms are stretching up, stretching some of the muscles of

1859
05:47:25.439 --> 05:47:34.720
your back in the process, moving up over your chest,

1860
05:47:39.279 --> 05:47:55.599
and they're moving down again. They'll laying my hands. They're

1861
05:47:55.720 --> 05:48:04.200
just message gently and slide down towards your stomach, starting

1862
05:48:04.279 --> 05:48:10.479
in the middle of your chest, and then gradually my

1863
05:48:10.680 --> 05:48:18.520
head's moving apart and massaging and sliding at the same time,

1864
05:48:20.479 --> 05:48:36.840
moving down to just below your red cage, moving down

1865
05:48:39.360 --> 05:48:46.639
and then massaging up again. Giving your chest all the

1866
05:48:46.759 --> 05:49:03.080
attention that it needs to feel completely relaxed, remembering that

1867
05:49:03.119 --> 05:49:07.279
I'm also going to be focusing on your sides as well,

1868
05:49:08.880 --> 05:49:15.040
an area that really doesn't get much attention but feels

1869
05:49:15.159 --> 05:49:25.560
really good when it's massaged. Just stroking my hands down

1870
05:49:25.720 --> 05:49:32.840
the sides of your body, just below your arms, all

1871
05:49:32.840 --> 05:49:45.400
the way down to your hips. Now moving to your

1872
05:49:45.479 --> 05:49:50.759
stomach area, I'm going to stand on one side of

1873
05:49:50.880 --> 05:49:53.319
you like I did when I did your lower back.

1874
05:49:55.919 --> 05:50:00.959
I'm gonna do a similar process of just stretching the

1875
05:50:01.119 --> 05:50:14.720
muscles from your side, gently massaging from one side to

1876
05:50:14.840 --> 05:50:15.599
the next.

1877
05:50:17.639 --> 05:50:18.080
Move in.

1878
05:50:20.639 --> 05:50:24.799
The whole area from below your ribs all the way

1879
05:50:24.919 --> 05:50:35.759
down to below your belly button, and then move around

1880
05:50:35.880 --> 05:50:45.720
to the other side of you and repeat that process

1881
05:50:46.080 --> 05:50:59.119
of relaxing, deeply, calmly. You feel loose, you feel free.

1882
05:51:01.520 --> 05:51:06.200
And it's something about having your stomach massage that's different

1883
05:51:06.279 --> 05:51:13.080
from any other part because we do have a tendency

1884
05:51:13.720 --> 05:51:17.599
of holding a different kind of stress in our stomach

1885
05:51:19.040 --> 05:51:26.840
that we may not be aware of. There's an now

1886
05:51:27.040 --> 05:51:35.279
message your stomach in front of your stomach, making circles

1887
05:51:36.759 --> 05:51:45.959
around your belly button. Thing going the other way around

1888
05:51:52.520 --> 05:51:58.240
There's a gentleness and a freedom that comes from feeling

1889
05:51:58.919 --> 05:52:09.200
how you're feeling. As I now move down the tops

1890
05:52:09.279 --> 05:52:16.200
of your thighs, muscles, massaging them, and I can do

1891
05:52:16.400 --> 05:52:25.680
this two legs at the same time, pressing down, massaging

1892
05:52:26.159 --> 05:52:31.759
deeply those muscles in your thighs, the front of your thighs,

1893
05:52:37.200 --> 05:52:42.759
and moving down to your knees, gently massaging your knees,

1894
05:52:48.000 --> 05:52:54.080
Sliding down your shins, putting pressure on either side of

1895
05:52:54.200 --> 05:53:07.240
your shin gently softly but firmly, moving down to your ankles,

1896
05:53:12.159 --> 05:53:21.840
stroking the tops of your feet, and then with each

1897
05:53:23.159 --> 05:53:28.599
foot in each hand, just gently messaging the whole of

1898
05:53:28.680 --> 05:53:37.479
the foot, the top, the bottom, your heel, your ankle,

1899
05:53:38.319 --> 05:53:50.639
your toes, messaging every part of your feet. Feels so good.

1900
05:53:51.400 --> 05:54:05.560
Just to let go and enjoy the process, Enjoy feeling

1901
05:54:08.080 --> 05:54:21.360
so deeply relaxed. So much comfort and so many feelings

1902
05:54:22.959 --> 05:54:37.599
become just from touching your skin. And you can just

1903
05:54:38.799 --> 05:54:48.200
lie there for as long as you choose, enjoying the

1904
05:54:48.520 --> 05:55:06.759
feeling of deep comfort from being massaged by me. Enjoy

1905
05:55:10.439 --> 05:55:32.159
fear deepay rased. And all we're gonna do is blow

1906
05:55:32.240 --> 05:55:48.639
out some candles in your mind. There are gonna be

1907
05:55:48.680 --> 05:56:01.799
a hundred candles, and you're gonna blow each one out individually,

1908
05:56:03.599 --> 05:56:11.240
one by one, starting at one hundred. As I count

1909
05:56:11.360 --> 05:56:23.159
down all the way down to one, and each time

1910
05:56:23.599 --> 05:56:32.599
I say a number, you can imagine that candle in

1911
05:56:32.720 --> 05:56:39.360
front of you, and I'd like you to actually physically

1912
05:56:43.680 --> 05:56:57.599
generally blow that candle out, just so it's not a

1913
05:56:57.919 --> 05:57:09.000
big blow, it's just a gentle and that candle will extinguish.

1914
05:57:13.720 --> 05:57:18.279
And then I'll say the next number as we move down,

1915
05:57:21.520 --> 05:57:28.000
and you can just plow that one out as well.

1916
05:57:33.959 --> 05:57:42.479
And as we move down the numbers, you'll find yourself

1917
05:57:43.599 --> 05:57:52.240
feeding more and more relaxed. If you need to sleep,

1918
05:57:53.119 --> 05:58:05.279
you'll also find yourself becoming incredibly tired and sleepy. In fact,

1919
05:58:05.400 --> 05:58:15.439
you may struggle to blow out all one hundred of

1920
05:58:15.599 --> 05:58:34.000
these candles as you feel more and more deeply relaxed,

1921
05:58:40.680 --> 05:58:58.680
more and more deeply tired, and the further you go down,

1922
05:59:01.319 --> 05:59:14.919
the more your mind starts to drift. You may find

1923
05:59:15.360 --> 05:59:29.759
that you stop listening to me after a while. And

1924
05:59:29.959 --> 05:59:34.080
even though there may be background sounds where you are,

1925
05:59:39.000 --> 05:59:50.240
you'll be aware of those sounds at the moment, you

1926
05:59:50.560 --> 06:00:08.959
may start just not even notice them at all because

1927
06:00:09.080 --> 06:00:22.639
they're unimportant Where I am. I've got the sounds of

1928
06:00:22.759 --> 06:00:29.400
the birds. There's all horrorst the pigeon who likes to

1929
06:00:29.479 --> 06:00:36.040
say hello. Sometimes there's the old plane that goes by,

1930
06:00:39.080 --> 06:00:52.520
maybe traffic and trains in the distance. But none of

1931
06:00:52.599 --> 06:01:04.799
that scene is important whatsoever. Or candles you blow out

1932
06:01:06.840 --> 06:01:23.599
less important anything is. Or candles you blow out the

1933
06:01:23.880 --> 06:01:45.759
further seemed to move away, sounds, general date days, stuff

1934
06:01:47.400 --> 06:02:01.439
seems to just move away on its own. You feel

1935
06:02:01.919 --> 06:02:22.159
more calmer with every candle you blow out, guiding you

1936
06:02:25.599 --> 06:02:38.720
the next number. Did you hear me say? And then

1937
06:02:38.799 --> 06:02:40.599
you blow that candle out?

1938
06:02:41.520 --> 06:02:41.720
Too?

1939
06:02:49.840 --> 06:03:13.360
So easy, so simple. I'm gonna start by introducing the

1940
06:03:13.639 --> 06:03:30.560
first candle. This is a hundred. First candle, this is

1941
06:03:31.080 --> 06:03:47.639
one hundred. When you blow that candle out, you'll find

1942
06:03:49.439 --> 06:04:05.159
immediately a light change in how you feel, as well

1943
06:04:05.240 --> 06:04:20.560
as a real sense of positivity, growing revenue, relaxation, and

1944
06:04:21.840 --> 06:04:50.040
sleepiness expanding. Starting with one hundred, blowing out back candle

1945
06:04:50.200 --> 06:06:32.040
now ninety nine, candle ninety eight, candle ninety seven, good

1946
06:06:32.159 --> 06:08:35.040
Ye canned ninety five, ninety four, candle ninety three. I

1947
06:08:35.360 --> 06:08:36.319
Like you two.

1948
06:09:02.599 --> 06:09:03.919
On one.

1949
06:09:22.080 --> 06:10:56.240
Candle ninety eighty two, nine and eight eight, can do

1950
06:11:07.400 --> 06:11:41.919
eight ND.

1951
06:11:53.240 --> 06:13:41.360
Eight eighty five, eight.

1952
06:14:06.360 --> 06:15:24.279
Eighty two two two.

1953
06:16:02.200 --> 06:17:01.040
UD, Can.

1954
06:17:05.119 --> 06:17:58.680
Seventy nine, Candle seventy eight, candle seventy seven, candle seventy six,

1955
06:18:12.599 --> 06:19:12.080
candle seventy five, candle seventy four, candle seventy three, candle

1956
06:19:17.319 --> 06:20:19.360
seventy two, candle seventy one, candle seventy one, candle seventy

1957
06:20:34.479 --> 06:21:27.520
and sixty nine, candle sixty eight, candle sixty seven, candle

1958
06:21:31.240 --> 06:22:34.119
sixty five, candle sixty four, candle sixty four, candle sixty three,

1959
06:22:43.919 --> 06:24:39.560
candle sixty sixty one, Can sixtynd fifty nine, candle fifty eight,

1960
06:24:50.439 --> 06:26:21.080
candle fifty seven, fifty six, Canto fifty five, handle fifty four,

1961
06:26:43.360 --> 06:28:51.919
handle fifty three and fifty fifty candulonefty, candle fifty one,

1962
06:29:12.080 --> 06:31:06.240
candle fifty, candle foty nine, came foot it eight forty seven,

1963
06:31:35.599 --> 06:34:11.919
candle forty six, candle forty five, forty two two, candle forty,

1964
06:34:50.479 --> 06:36:55.119
candle thirty nine eight, candle thirty seven, candle thirty five,

1965
06:37:44.319 --> 06:41:06.400
thirty four, Cano thirty three, handle thirty one, s Can

1966
06:41:09.880 --> 06:43:33.720
twentyteen nine, Can twenty eight, candle twenty seven, twenty six,

1967
06:44:14.639 --> 06:47:02.040
cant wenty five, en twenty thirty came to win and

1968
06:47:06.479 --> 06:50:39.880
to wit had waiting y n see certainty six day

1969
06:51:37.400 --> 06:55:54.520
four twohhh y nine.

1970
06:56:52.279 --> 06:56:58.319
Two eight.

1971
06:59:16.919 --> 07:00:00.279
Two two.

1972
07:02:05.119 --> 07:02:24.040
Can or let go of all of those thoughts, worries,

1973
07:02:24.360 --> 07:02:30.439
concerns about the past, thoughts about the future, and even

1974
07:02:31.919 --> 07:02:36.279
things you've been thinking about today. Just let it all

1975
07:02:36.360 --> 07:02:42.560
go because none of it is useful in this moment.

1976
07:02:47.479 --> 07:03:02.880
This is your opportunity to just focus on feeling relaxed,

1977
07:03:07.159 --> 07:03:13.599
allowing yourself to get in touch with that natural sense

1978
07:03:15.680 --> 07:03:23.799
of peace that we all have within us. It's available

1979
07:03:23.880 --> 07:03:28.720
for everyone. It just sometimes takes a little bit of

1980
07:03:28.840 --> 07:03:36.240
effort to set up the right time and place in

1981
07:03:36.520 --> 07:03:42.759
order for you to just let go. Because when you

1982
07:03:42.959 --> 07:03:50.720
do decide to let go and relax, that's what your

1983
07:03:50.759 --> 07:03:59.439
body starts to do because you've chosen, You've chosen to

1984
07:04:01.520 --> 07:04:07.159
allow your body to unwind and your mind starts to

1985
07:04:07.279 --> 07:04:14.959
slow down. And it's a nice feeling. It's a nice

1986
07:04:15.000 --> 07:04:19.439
feeling at the beginning, just to know that you have

1987
07:04:19.720 --> 07:04:30.040
chosen to decide to relax deeply, and because you've made

1988
07:04:30.080 --> 07:04:38.959
that decision, your body will just follow suit. Because sometimes

1989
07:04:39.200 --> 07:04:43.919
all the muscles in your body need is just permission

1990
07:04:44.159 --> 07:04:53.040
from you to relax, because so often we're busy, we're

1991
07:04:53.560 --> 07:04:57.319
going from here to there, we're walking around, and we're

1992
07:04:57.400 --> 07:05:04.759
doing stuff, and the body doesn't have any time or

1993
07:05:04.919 --> 07:05:13.560
space to really relax deeply. So it kind of waits

1994
07:05:13.680 --> 07:05:18.799
for you to lead the way, waits for your permission.

1995
07:05:23.119 --> 07:05:29.599
And when you do give your permission, when you give

1996
07:05:29.680 --> 07:05:35.959
to say so, when you say okay, it's time for

1997
07:05:36.080 --> 07:05:45.720
your body to let go completely and relax totally, your

1998
07:05:45.759 --> 07:05:55.279
body just follows, so like a breath of relief. Ah God,

1999
07:05:55.360 --> 07:06:02.360
I can now relax feeling at the end of a

2000
07:06:02.520 --> 07:06:06.479
day of very physical day that you may experience in

2001
07:06:06.599 --> 07:06:10.159
the past, where you get home and you just sit

2002
07:06:10.319 --> 07:06:14.240
down on a chair, maybe you kick your shoes off,

2003
07:06:14.360 --> 07:06:20.159
and our ar feels so nice knowing that you don't

2004
07:06:20.840 --> 07:06:24.520
have to get up again for a little while at least,

2005
07:06:25.560 --> 07:06:27.959
and if you choose, you can just sit there for

2006
07:06:28.119 --> 07:06:41.439
maybe an hour to feels blissful. And just by sitting

2007
07:06:41.599 --> 07:06:46.799
down like that, your body knows that it's time to relax.

2008
07:06:48.439 --> 07:06:54.279
Your body has been given permission from you because it's

2009
07:06:54.360 --> 07:07:04.560
a mindset. In your mind, you're prepared to let go

2010
07:07:04.720 --> 07:07:14.799
of everything and just completely allow all the stress of

2011
07:07:14.919 --> 07:07:26.840
your body to evaporate. Any tensions can just gradually vanish.

2012
07:07:33.319 --> 07:07:45.040
It's almost like magic, really, because that sense of relaxation

2013
07:07:45.360 --> 07:07:51.319
in your body, it's a very natural state. It's not

2014
07:07:51.520 --> 07:07:56.360
something unusual. It may feel unusual when you first start

2015
07:07:56.439 --> 07:08:01.119
to relax you if you haven't really spend a lot

2016
07:08:01.159 --> 07:08:05.599
of time focusing and giving yourself this space to let

2017
07:08:05.680 --> 07:08:13.159
go completely and relax, they seem almost alien, but it isn't.

2018
07:08:14.720 --> 07:08:20.599
It's actually the most natural thing in the world to

2019
07:08:20.799 --> 07:08:30.599
let go completely, to relax totally, the most natural thing

2020
07:08:30.919 --> 07:08:43.080
in the world to allow yourself to feel really calm

2021
07:08:43.520 --> 07:08:50.520
in your mind. And it is almost like a literal unwinding.

2022
07:08:54.200 --> 07:09:02.240
It's like you press a button and all at tensions releases.

2023
07:09:03.680 --> 07:09:07.560
It's like a wheel, like a cog, like the inside

2024
07:09:07.560 --> 07:09:11.000
of the clock, just unwinding. And you say, should I

2025
07:09:11.360 --> 07:09:16.279
could see that the little wind up knob that's used

2026
07:09:17.200 --> 07:09:21.200
just going the opposite way that you choose to wind

2027
07:09:21.279 --> 07:09:29.799
it up, and the energy that fremetic stress for energy

2028
07:09:31.279 --> 07:09:41.599
gradually winding down, losing its power, losing its strength as

2029
07:09:41.639 --> 07:09:51.040
a sense of relaxation becomes stronger and deeper, and you

2030
07:09:51.240 --> 07:09:59.840
may find a the more relaxed you feel your mind

2031
07:10:00.400 --> 07:10:09.680
starts to wonder. Maybe you seem to stop listening to

2032
07:10:09.799 --> 07:10:15.720
me for a while, your mind goes somewhere else, and

2033
07:10:15.799 --> 07:10:21.880
then you realize you're listening to me again, and that's

2034
07:10:22.080 --> 07:10:30.639
just your mind to drifting to sleep, which is quite natural,

2035
07:10:32.200 --> 07:10:40.200
because sometimes when we're stressed and tense, we're mean I

2036
07:10:40.279 --> 07:10:45.319
actually be aware of what we need or we physically

2037
07:10:45.479 --> 07:10:54.560
your emotionally need in this moment. But when you allow

2038
07:10:55.799 --> 07:11:01.639
your body and mind to relax completely, and you let

2039
07:11:01.720 --> 07:11:12.000
go of all thoughts, concerns, worries, ideas, all ngo and

2040
07:11:12.080 --> 07:11:20.560
allow them to drop onto the floor, you start to

2041
07:11:22.759 --> 07:11:34.000
get in touch with the feelings of such relaxation. Feels

2042
07:11:34.279 --> 07:11:42.240
so nice to be in touch with the calmness and

2043
07:11:42.479 --> 07:11:51.240
the different body parts as they become looser and looser.

2044
07:11:55.400 --> 07:12:07.639
Even your breathing scenes easy and more natural, effortless as

2045
07:12:07.680 --> 07:12:13.639
a cool as through your mouth or nose into your lungs,

2046
07:12:16.360 --> 07:12:24.720
breathing in comforts and relaxation, and then just breathing out

2047
07:12:24.959 --> 07:12:33.840
any excess remain intention stress from every part of your

2048
07:12:33.919 --> 07:12:42.360
body and mind. As you start to focus on your mind,

2049
07:12:44.119 --> 07:12:51.159
maybe you notice that things that come to a standstill,

2050
07:12:52.520 --> 07:13:01.279
or maybe just much much lower than before because your

2051
07:13:01.479 --> 07:13:08.400
mind is not really needed when listening to my voice,

2052
07:13:12.319 --> 07:13:18.319
which allows your mind to relax just as deeply as

2053
07:13:18.560 --> 07:13:29.000
your body. And that's synchronicity between the relaxation of your

2054
07:13:29.240 --> 07:13:41.759
body relaxation of your mind. Let you know that feeling

2055
07:13:42.840 --> 07:13:48.520
completely calm, loose, and relaxed.

2056
07:13:50.360 --> 07:13:51.400
Real is.

2057
07:13:53.159 --> 07:13:58.840
A great healing experience fear.

2058
07:14:01.119 --> 07:14:01.840
And has.

2059
07:14:06.159 --> 07:14:13.959
So many positive benefits for your body and mind and

2060
07:14:14.080 --> 07:14:22.759
your life. To be able to let go everything and

2061
07:14:22.959 --> 07:14:31.400
to relax completely, you know, all parts of your body

2062
07:14:32.759 --> 07:14:43.240
and mind, even your boneses are relaxed, all your muscles

2063
07:14:43.360 --> 07:14:58.959
are relaxed, even the skin that covers your body is relaxed.

2064
07:15:04.119 --> 07:15:05.400
Every hair.

2065
07:15:08.639 --> 07:15:09.000
You have.

2066
07:15:10.759 --> 07:15:11.720
Is also.

2067
07:15:13.520 --> 07:15:29.319
Deeply relaxed. And your brain really starts to feel the

2068
07:15:29.479 --> 07:15:44.560
benefits of this heathing relaxation. And as you focus on

2069
07:15:44.720 --> 07:15:50.479
the inside of your scalp where your brain is, you

2070
07:15:50.599 --> 07:15:58.520
can start to realize and notice the benefits of your

2071
07:15:58.680 --> 07:16:14.880
brain relaxing deeply. Initial grain continues to tax sends those

2072
07:16:15.639 --> 07:16:23.720
messages to the rest of your body and to mind

2073
07:16:25.680 --> 07:16:48.759
to rely wax more, deeply, relax more completely, letting go

2074
07:16:49.639 --> 07:17:02.639
any remaining thoughts, a concerns just drop onto the floor

2075
07:17:04.759 --> 07:17:13.200
because they're not long been necessary in this moment, this

2076
07:17:13.520 --> 07:17:28.319
moment of deep relaxation and calmness. Feeling your brain with

2077
07:17:28.759 --> 07:17:51.400
deep concentrated heathing, calming, relaxing every part of your brain

2078
07:17:55.880 --> 07:18:15.840
feeling so bruce and comfortable, so relaxed and beeaceful. Your

2079
07:18:16.000 --> 07:18:28.759
brain feels so light, that's so healthy. That sense of deep,

2080
07:18:30.200 --> 07:18:44.919
deep comfort really does allow you to enjoy those ever

2081
07:18:45.279 --> 07:18:56.439
increasing sensations of comfort that are spreading throughout your body,

2082
07:19:00.720 --> 07:19:17.360
relaxing each and every muscle your body e deeper and deeper,

2083
07:19:20.479 --> 07:19:38.119
much more deeper than before, much more comfort spreading through

2084
07:19:39.520 --> 07:19:40.159
your body.

2085
07:19:40.919 --> 07:19:41.799
Your mind.

2086
07:19:44.560 --> 07:19:46.439
Be so.

2087
07:19:48.319 --> 07:20:04.400
Peaceful and calm, so very fair, peace in avery part

2088
07:20:07.040 --> 07:20:24.319
of your body, let it go at everything averything, so peaceful,

2089
07:20:25.360 --> 07:20:46.560
cal so relax Every second the passes you feel d

2090
07:20:49.200 --> 07:21:12.319
dpath relaxed, dper and deer less. Came so calm.

2091
07:21:16.040 --> 07:21:17.680
Peace for.

2092
07:21:20.479 --> 07:21:23.599
So very peace.

2093
07:21:26.400 --> 07:21:35.639
From your head down to your ties. Such peace and

2094
07:21:36.040 --> 07:21:48.560
comfort growing all all the time, Such peace and comfort

2095
07:21:51.560 --> 07:22:04.279
spreading through your body, your mind deep and deeper, such

2096
07:22:05.000 --> 07:22:22.040
comforts spreading and sinking deeper into a muscle of your body. Sadly,

2097
07:22:22.240 --> 07:22:41.400
you feel amazing, so relaxed, so pa so so relax

2098
07:22:45.439 --> 07:23:01.759
and peace, letting go everything. Going to do a body scan,

2099
07:23:03.560 --> 07:23:09.959
focusing on firstly how you feel in your body, not

2100
07:23:10.119 --> 07:23:15.520
trying to change how you feel, not trying to relax,

2101
07:23:16.799 --> 07:23:21.759
not trying to move away from any discomfort or stress

2102
07:23:22.000 --> 07:23:29.439
or tension. Just accepting, observing and accepting how you feel

2103
07:23:30.439 --> 07:23:35.360
in the different parts of your body, just allowing yourself

2104
07:23:36.759 --> 07:23:44.200
to be exactly as you are, to notice, to get

2105
07:23:44.279 --> 07:23:52.880
in touch with how you actually feel in this moment.

2106
07:23:56.319 --> 07:24:02.880
So I'm going to start off focusing on your hands.

2107
07:24:07.479 --> 07:24:15.599
Just be aware of your hands, like you to move

2108
07:24:15.720 --> 07:24:20.880
your hands around, just maybe move your fingers a little bit.

2109
07:24:23.319 --> 07:24:29.040
I've been in closing your hands very gently, just so

2110
07:24:29.479 --> 07:24:35.000
that you can get in touch with how your hands

2111
07:24:37.479 --> 07:24:57.799
and your fingers feel, very very slow movements. Focusing now

2112
07:24:58.639 --> 07:25:05.919
on your feet, and if you can just do kind

2113
07:25:05.919 --> 07:25:10.639
of an equivalent with your feet is you've just done

2114
07:25:10.880 --> 07:25:19.720
with your hands, maybe turning your ankles, moving your feet around,

2115
07:25:21.720 --> 07:25:32.159
moving your toes gently, very very gently and very slowly,

2116
07:25:35.119 --> 07:25:50.520
noticing how your feet feel in this moment. Focusing now

2117
07:25:50.759 --> 07:25:57.959
on your eyes. I'd like you to just focus on

2118
07:25:58.119 --> 07:26:03.840
your eyelids. Maybe you can open and close your eyes

2119
07:26:04.040 --> 07:26:08.400
a couple of times to really get in touch with

2120
07:26:09.279 --> 07:26:13.959
how you feel when you do close your eyes. The

2121
07:26:14.119 --> 07:26:20.319
muscle changes in your eyes when you do close them,

2122
07:26:23.159 --> 07:26:29.560
maybe raising your eyebrows, it stretches the tops of your eyes,

2123
07:26:32.799 --> 07:26:41.200
perhaps squinting your eyes, scrunching up your eyes, just so

2124
07:26:41.360 --> 07:26:48.279
you can really get in touch with all the aspects

2125
07:26:49.720 --> 07:27:09.119
of how your eyes feel. Right now, now focusing on

2126
07:27:09.279 --> 07:27:13.680
your thighs, then you know it just starts you to

2127
07:27:14.279 --> 07:27:24.279
gently tense your thighs, just very very gently, just enough

2128
07:27:25.560 --> 07:27:37.560
so you can become more attuned to the physical sensation

2129
07:27:39.319 --> 07:27:44.439
of your upper legs, the front of your thighs, and

2130
07:27:44.560 --> 07:27:57.919
the backs of your thighs, noticing and observing how your

2131
07:27:58.080 --> 07:28:13.159
thighs fear. Right now, moving your focus to the back

2132
07:28:13.240 --> 07:28:19.799
of your neck, just noticing the back of your neck

2133
07:28:21.279 --> 07:28:26.560
the muscles, and of course they lead to the side

2134
07:28:26.639 --> 07:28:30.759
of your neck. They also lead to the top of

2135
07:28:30.880 --> 07:28:37.240
your back, which leads to your shoulders. So as your

2136
07:28:37.560 --> 07:28:43.240
focus on the back of your neck, maybe you can

2137
07:28:44.200 --> 07:28:49.759
move your head gently upwards as if you're looking up,

2138
07:28:51.680 --> 07:28:57.319
Maybe moving your head down as if you're looking down,

2139
07:29:00.479 --> 07:29:11.720
Perhaps moving your headside decide right to left, only very slowly,

2140
07:29:14.200 --> 07:29:22.439
very gently I'm not trying to force anything. It has

2141
07:29:22.599 --> 07:29:31.720
to be very very gentle, just so you can.

2142
07:29:33.279 --> 07:29:34.880
Be more.

2143
07:29:36.520 --> 07:29:40.200
In touch with the.

2144
07:29:40.599 --> 07:29:51.080
Feelings, with the sensations, the physical sensations of how the

2145
07:29:51.200 --> 07:30:06.759
back of your neck feels. Right now, as we now

2146
07:30:07.200 --> 07:30:15.520
focus on the tops of your arms, the parts where

2147
07:30:15.520 --> 07:30:20.119
your biceps and your triceps are between your elbow and

2148
07:30:20.240 --> 07:30:28.720
your shoulders. So you focus on those parts, the tops

2149
07:30:28.799 --> 07:30:35.319
of your arms. You may like to just tense them,

2150
07:30:36.240 --> 07:30:47.200
but very very gently and slowly, so you're not straining

2151
07:30:47.560 --> 07:30:53.560
or putting any pressure whatsoever.

2152
07:30:54.520 --> 07:30:55.400
On your arms.

2153
07:30:58.080 --> 07:31:05.479
It's just slowly you can gain more of a sense

2154
07:31:05.759 --> 07:31:16.200
of how your upper arms are feeling in this moment,

2155
07:31:19.599 --> 07:31:32.200
just noticing as you gently, very gently and slowly tighten

2156
07:31:32.439 --> 07:31:43.240
the muscles and then let go. Notice how the tops

2157
07:31:43.360 --> 07:31:58.799
of your arms feel right now. As in now focus

2158
07:32:01.959 --> 07:32:09.520
on your stomach, the area the lower abdomen area below

2159
07:32:09.599 --> 07:32:18.400
your belly button, moving all the way down to your hips,

2160
07:32:19.479 --> 07:32:30.759
just above your grind. Maybe you're able to tense these

2161
07:32:30.959 --> 07:32:48.560
muscles in that area very very gently and slowly. If

2162
07:32:48.680 --> 07:32:53.040
that's a difficult thing to do, maybe you can just

2163
07:32:54.360 --> 07:33:03.639
move your body, push it your stomach up, maybe moving

2164
07:33:03.680 --> 07:33:09.560
a little bit to a side using your hips, just so.

2165
07:33:11.319 --> 07:33:12.439
Get more.

2166
07:33:13.840 --> 07:33:20.400
In tune with how your lower up too an area

2167
07:33:24.240 --> 07:33:26.319
his feeling.

2168
07:33:28.680 --> 07:33:37.880
In this moment, just noticing.

2169
07:33:38.799 --> 07:34:01.479
The physical sensations or your lower abdomen as. Move your

2170
07:34:01.560 --> 07:34:15.319
attention to your mouth. Notice in your lips, the inside

2171
07:34:15.479 --> 07:34:33.319
your mouth, your teeth, your gums, your tongue, just noticing

2172
07:34:35.119 --> 07:34:38.000
how your tongue and your mouth feels.

2173
07:34:41.040 --> 07:34:41.080
It.

2174
07:34:41.240 --> 07:34:50.240
May help by moving your tongue around your mouth, moving

2175
07:34:50.319 --> 07:34:57.720
it to your left, maybe pressing it chently against the

2176
07:34:57.959 --> 07:35:04.159
side of your mouth, and then to the right, gently

2177
07:35:04.680 --> 07:35:11.360
to the side of your mouth, perhaps pressing up against

2178
07:35:11.479 --> 07:35:19.479
the top of your mouth, and then down gently against

2179
07:35:19.599 --> 07:35:30.080
the bottom of your mouth, always very slowly and a

2180
07:35:30.680 --> 07:35:34.919
very very gentle.

2181
07:35:39.319 --> 07:35:40.479
So that you can.

2182
07:35:44.080 --> 07:35:56.400
Be aware of how you feel in your mouth area.

2183
07:36:07.680 --> 07:36:27.840
Now I got to focus on your wrists, and I'll

2184
07:36:27.959 --> 07:36:36.799
ask you to maybe just routine your wrists by moving

2185
07:36:36.919 --> 07:36:47.319
your hands in a circular motion very gently and slowly,

2186
07:36:50.080 --> 07:37:09.919
just soly can feel the sensations that you are currently

2187
07:37:11.639 --> 07:37:26.479
experiencing in your wrists. Perhaps smooth in your hands up

2188
07:37:26.720 --> 07:37:52.000
and down again very very champly and slowly, very chancel

2189
07:37:56.200 --> 07:37:57.880
and slow.

2190
07:38:10.959 --> 07:38:11.439
Between.

2191
07:38:11.639 --> 07:38:28.639
Now start to observe your lower back. The bad part

2192
07:38:29.000 --> 07:38:38.759
is just above of your hips, where your coxics are

2193
07:38:46.279 --> 07:38:52.439
a whole area which also really does include the signs

2194
07:38:53.400 --> 07:38:58.880
of your body because those muscles are very much connected

2195
07:39:04.200 --> 07:39:11.520
as those muscles also move into your hyperia, connecting too

2196
07:39:11.639 --> 07:39:28.479
your buttocks side of your hips. And if you're physically

2197
07:39:30.000 --> 07:39:38.840
able to do so, maybe you can very gently just

2198
07:39:39.479 --> 07:39:52.959
move body ever is slightly, very slowly, some side to side,

2199
07:39:56.680 --> 07:40:12.680
just enough you sa gauge how you feel in your

2200
07:40:12.840 --> 07:40:31.040
lawer back, perhaps secretive. Move your hips gently up and

2201
07:40:31.279 --> 07:40:41.720
down gently, slowly, in order to.

2202
07:40:46.360 --> 07:40:47.840
Be in touch.

2203
07:40:50.240 --> 07:40:54.720
With the physical sensations.

2204
07:40:55.040 --> 07:40:56.240
Of your law back.

2205
07:41:13.319 --> 07:41:29.200
As we know your attention to your jaw, that area

2206
07:41:29.560 --> 07:41:34.520
for your chin, all the way up to the a

2207
07:41:34.639 --> 07:41:51.240
where your ears are. Oh of your jaw, you can

2208
07:41:51.520 --> 07:41:59.880
just y it's okay to do so. Gently open your

2209
07:42:00.119 --> 07:42:13.119
mouth nor wide, no stretching, just very gently and slowly

2210
07:42:14.279 --> 07:42:28.040
open in your mouth, closing your mouth very gently and slowly,

2211
07:42:37.639 --> 07:42:51.319
so you can be in touch with how your jaw feels.

2212
07:42:54.720 --> 07:43:37.200
Now like to sit down the chest around you don't

2213
07:43:37.400 --> 07:43:44.759
need to do anything to move your chest because it

2214
07:43:45.040 --> 07:43:57.840
moves every time you brain. It moves very gently and

2215
07:43:58.520 --> 07:44:16.119
slowly autumatically with each breath you take. As you focus

2216
07:44:16.639 --> 07:45:02.840
on your chest. He else when you breathe, move in

2217
07:45:03.080 --> 07:45:17.720
your focus to your forearms with your elbows. Maybe you're

2218
07:45:17.880 --> 07:45:23.319
able to very gently.

2219
07:45:24.639 --> 07:45:26.759
And slowly.

2220
07:45:28.560 --> 07:45:37.080
Dense the muscles in your forearms, and when you do that,

2221
07:45:37.599 --> 07:46:10.159
you can feel your elbows as well, very gently and slowly, gently,

2222
07:46:14.279 --> 07:46:30.639
softly obsurding your forearms del bus.

2223
07:46:40.799 --> 07:46:40.840
No.

2224
07:46:49.840 --> 07:47:08.479
Focus the rest of her back, your upper back and

2225
07:47:08.840 --> 07:47:26.799
the middle the middle of your back. Again, this part

2226
07:47:27.040 --> 07:47:41.680
of your body moves. Also every time you pray. You

2227
07:47:41.919 --> 07:47:55.680
may not notice that usually mass you observe your upper

2228
07:47:55.880 --> 07:48:03.240
back in the middle of your back. It can really

2229
07:48:03.840 --> 07:49:07.080
fail sha'ts may your focus to your hip area nor

2230
07:49:07.240 --> 07:49:19.919
butt egs bray, there's muscles and those bones in your midsection.

2231
07:49:47.520 --> 07:50:07.680
Just noticing how your hips feel right now, you can't

2232
07:50:10.080 --> 07:50:23.680
very very gently use your hips maybe side to side

2233
07:50:25.040 --> 07:51:01.040
and gently and so yeah, very gently softly.

2234
07:51:08.799 --> 07:51:09.840
M No.

2235
07:51:15.599 --> 07:51:32.360
Everything starts to slow down, including the thoughts in your

2236
07:51:32.479 --> 07:51:44.240
mind and your mind itself just starts to gradually. It

2237
07:51:44.360 --> 07:51:50.799
doesn't have to be instant, but just gradually starting too.

2238
07:51:52.119 --> 07:52:00.880
It's almost like time is storing chin. It's a slower

2239
07:52:01.040 --> 07:52:08.919
pace to maybe what you're used to in your day

2240
07:52:08.959 --> 07:52:31.000
to day life. It's a slower movement of energy, very

2241
07:52:35.400 --> 07:52:43.799
small movements which make up the larger movements, which is

2242
07:52:43.880 --> 07:52:51.639
always the case. Now, when you move your hand, it

2243
07:52:51.759 --> 07:52:54.520
might seem like it's one movement, but it's lots of

2244
07:52:55.319 --> 07:53:02.759
minute different muscles moving in accordance with each other. And

2245
07:53:07.680 --> 07:53:20.040
what happens in this space that we're sharing is we

2246
07:53:20.279 --> 07:53:26.439
move from that big.

2247
07:53:30.880 --> 07:53:42.439
Movement into those smaller movements. Starting to focus on.

2248
07:53:47.759 --> 07:53:54.040
How your body feels, not just as a whole, not

2249
07:53:54.279 --> 07:53:58.759
just oh, i'm feel in this way. I'm feeling stressed

2250
07:53:59.000 --> 07:54:04.639
or tense, or I'm feeling relaxed and calm. I'm feeling

2251
07:54:04.799 --> 07:54:11.520
this way, I'm feeling that way. Starting to notice that

2252
07:54:11.680 --> 07:54:25.680
your body begins to present to you small feelings around

2253
07:54:25.759 --> 07:54:43.520
your body, small physical sensations in your legs, whether pleasurable

2254
07:54:44.720 --> 07:54:58.680
or not. Maybe resisting the temptation to label them or

2255
07:54:58.799 --> 07:55:06.560
to judge them, those feelings, just thinking them, thinking about

2256
07:55:06.599 --> 07:55:22.799
them is just being neutral, just feelings, not being particularly concerned,

2257
07:55:23.959 --> 07:55:39.319
but just noticing what your body is telling you. Feelings

2258
07:55:39.400 --> 07:55:45.720
in your arms instead of feeling the whole of the arm,

2259
07:55:47.159 --> 07:55:56.360
maybe notice those individual feelings, all those different muscles and

2260
07:56:00.479 --> 07:56:09.680
the skin, the hairs of your arms, all the internal

2261
07:56:09.840 --> 07:56:25.959
parts of your arms, the veins, the bones, just being

2262
07:56:26.040 --> 07:56:34.880
aware of maybe your elbow on your right arm has

2263
07:56:34.919 --> 07:56:46.279
a certain feeling. Maybe your left wrist also has its

2264
07:56:46.400 --> 07:57:07.119
own individual physical sensation. What about your forearm when your

2265
07:57:07.240 --> 07:57:19.520
right arm, you're right forearm, there may not be any

2266
07:57:20.080 --> 07:57:27.319
particular feeling that you could even give a name to,

2267
07:57:31.080 --> 07:57:36.520
may not feel like anything other than just a feeling. Yeah,

2268
07:57:36.680 --> 07:57:49.159
it's there. The feelings in your shoulders. Perhaps your shoulders

2269
07:57:49.200 --> 07:57:52.799
when you think about them, kind of almost like they're

2270
07:57:52.799 --> 07:57:59.560
the same, you know, the same feeling, almost like you're

2271
07:57:59.720 --> 07:58:04.360
both of your shoulders are just one thing. Of course

2272
07:58:04.439 --> 07:58:15.759
they're not. And when you focus on your left shoulder

2273
07:58:18.479 --> 07:58:23.680
and then on your right shoulder, maybe find that you

2274
07:58:25.040 --> 07:58:29.599
move the muscles a little bit, maybe tense the muscles

2275
07:58:29.720 --> 07:58:55.159
gently noticing the difference in each shoulder. Your lower back,

2276
07:59:08.040 --> 07:59:11.720
the left side of your lower back and the right

2277
07:59:11.959 --> 07:59:22.919
side of your lower back, of course that connection to

2278
07:59:23.080 --> 07:59:35.520
your buttocks and to your hips, and also moving up

2279
07:59:36.319 --> 07:59:49.560
into the middle of your back. And sometimes like right now,

2280
07:59:49.680 --> 07:59:54.000
actually I want to focus on their part. When I

2281
07:59:54.080 --> 07:59:59.880
focused on my buttocks and then I focused on the

2282
08:00:00.119 --> 08:00:03.200
middle of my back. I almost felt like the muscles

2283
08:00:03.279 --> 08:00:12.080
in my lower back were being stretched very gently, just

2284
08:00:12.759 --> 08:00:17.840
stretched a little bit. Even though I wasn't doing anything

2285
08:00:20.000 --> 08:00:26.599
to try to stretch your lower back, it just seemed

2286
08:00:26.639 --> 08:00:38.919
to happen. The feeling of very gently stretching your lower

2287
08:00:39.000 --> 08:01:05.400
back comes along. I have feeling in your chest, just

2288
08:01:05.720 --> 08:01:19.439
noticing what sensations you are experiencing in your chest right now.

2289
08:01:31.919 --> 08:01:35.680
And there's so much of the chest. Obviously, there's the

2290
08:01:35.840 --> 08:01:40.000
collar bone leading to the chest. You've got the chest bone,

2291
08:01:43.279 --> 08:01:51.080
You've got the muscles in your chest. Of course, if

2292
08:01:51.080 --> 08:01:59.240
you're female, there's possibly the breasts. If you're male, you've

2293
08:01:59.279 --> 08:02:05.759
got the different wellm not that different these days, but.

2294
08:02:07.919 --> 08:02:09.080
There may be more.

2295
08:02:10.799 --> 08:02:17.080
Muscles at the top of the chest, but at the

2296
08:02:17.279 --> 08:02:22.159
side underneath it's pretty much the same. Whether you're a

2297
08:02:22.240 --> 08:02:27.279
man or a woman. There's muscles there, muscles that stretch

2298
08:02:27.360 --> 08:02:32.959
out to your back as well as breast tissue stretches

2299
08:02:33.560 --> 08:02:40.840
and moves into your back. To just being aware of

2300
08:02:40.919 --> 08:03:01.319
your chest, being with whatever feeling there is y in

2301
08:03:01.479 --> 08:03:20.000
your chest. And when I noticed that I focus on

2302
08:03:20.119 --> 08:03:28.560
my chest, I feel it in my back, my upper back.

2303
08:03:30.000 --> 08:03:33.080
I mean I guess the obvious reason would be because

2304
08:03:33.119 --> 08:03:43.040
you know, I'm breathe in in, and it stretches my

2305
08:03:43.360 --> 08:03:54.200
chest and my back at the same time. It feels

2306
08:03:57.479 --> 08:04:09.240
it feels okay, doesn't feel I got a little bit

2307
08:04:09.319 --> 08:04:16.200
of pain in my right chest, a little bit not pain,

2308
08:04:16.400 --> 08:04:22.240
but a little discomfort, maybe stiffness possibly, I don't know.

2309
08:04:26.279 --> 08:04:33.840
I notice my shoulders are also wanting to flex for

2310
08:04:33.959 --> 08:04:39.000
some reason. I think that's probably part of my upper back,

2311
08:04:44.080 --> 08:04:49.159
that connection between my shoulders and my upper back, because

2312
08:04:49.200 --> 08:04:53.720
I can move my shoulders and stretch the muscles in

2313
08:04:53.880 --> 08:05:02.159
my back, moving the shoulders backwards or up, which then

2314
08:05:02.279 --> 08:05:18.119
moves I think it's the scapulous in your back. It

2315
08:05:18.200 --> 08:05:26.119
feels quite nice. Actually, a good thing about this is

2316
08:05:26.279 --> 08:05:34.880
you can, if you want to, you can just flex

2317
08:05:35.560 --> 08:05:47.599
or stimulate the various muscles in your body gently in

2318
08:05:47.799 --> 08:05:51.639
order to get more of a sense of how they feel.

2319
08:05:58.919 --> 08:06:06.680
And when you relax. When you do tense and muscle

2320
08:06:08.200 --> 08:06:10.759
and you let it go and you let it relax,

2321
08:06:12.000 --> 08:06:13.639
it relaxes.

2322
08:06:15.680 --> 08:06:24.759
Way more than it would normally. That you have to

2323
08:06:25.720 --> 08:06:31.599
feel that you're able to do that. There's no point

2324
08:06:31.639 --> 08:06:32.639
in doing it if.

2325
08:06:32.560 --> 08:06:38.159
There's an issue with the per part of your body.

2326
08:06:41.639 --> 08:06:48.200
You need to be gentle with yourself at all times

2327
08:06:50.840 --> 08:07:02.360
when relaxing deeply. It's important to be kind to yourself

2328
08:07:09.919 --> 08:07:18.400
as you notice your mind. How much has your mind

2329
08:07:18.720 --> 08:07:45.959
slowed down since we started this recording. How came and

2330
08:07:46.200 --> 08:07:57.560
peaceful is your mind right now? We have nothing to

2331
08:07:57.639 --> 08:08:07.520
think about and just my voice to listen to, because

2332
08:08:07.639 --> 08:08:18.560
you know, the intention behind this recording is relaxation. At

2333
08:08:18.599 --> 08:08:25.040
the very least, for you to feel more relaxed at

2334
08:08:25.080 --> 08:08:28.439
the end of the recording than you did at the beginning,

2335
08:08:33.599 --> 08:08:42.279
at the very least, for your mind to slow down

2336
08:08:45.240 --> 08:08:57.919
as your body continues to relax, because that's what you

2337
08:08:59.560 --> 08:09:19.400
want to happen. That's what you expect to happen, for

2338
08:09:19.639 --> 08:09:37.799
relaxation to fill your body, maybe calm in your mind

2339
08:09:39.319 --> 08:09:46.840
to the point of boredom. When you start maybe to

2340
08:09:52.479 --> 08:10:33.240
drift away breathed in it's almost as if you're moving

2341
08:10:33.840 --> 08:10:41.720
further away from your body in your mind, just leaving

2342
08:10:41.959 --> 08:10:53.880
that there, kind of liking it. An escape pod in

2343
08:10:54.000 --> 08:10:58.319
a spaceship a movie. A space movie. You know when

2344
08:10:58.360 --> 08:11:02.200
they're get into a little part in it. Since the

2345
08:11:02.360 --> 08:11:26.880
man far away from the spaceship, safe to dream and

2346
08:11:27.080 --> 08:12:28.799
continue to relax, drifting size and peace.

2347
08:12:45.000 --> 08:12:46.240
So rare.

2348
08:12:59.240 --> 08:13:31.560
And peace song and focusing on the feeding of those

2349
08:13:33.040 --> 08:13:42.159
individual parts of your body that's or relaxing.

2350
08:13:43.439 --> 08:13:52.360
One by one. You may.

2351
08:13:54.080 --> 08:14:07.759
Find that every now and then you realize that you

2352
08:14:07.919 --> 08:14:16.560
weren't listening to my voice because your mind started to

2353
08:14:16.799 --> 08:14:32.000
imagine something different, maybe started to almost move into some

2354
08:14:32.360 --> 08:14:40.759
kind of a dreamy state. And then you become aware

2355
08:14:41.000 --> 08:14:50.200
of my voice again. And even though you may want

2356
08:14:50.400 --> 08:14:55.319
to focus on my voice, you may also wish to

2357
08:14:57.880 --> 08:15:09.479
allow your mind to just drift naturally into that space

2358
08:15:09.759 --> 08:15:33.720
of comfort and safety. As you feel more comfort spreading

2359
08:15:34.119 --> 08:15:46.840
through your body like a warm blanket covering you gently,

2360
08:15:50.880 --> 08:16:09.000
keeping your body it just the perfect temperature, and even

2361
08:16:09.159 --> 08:16:21.159
if you can hear background sounds, they just don't seem

2362
08:16:21.279 --> 08:16:38.040
to matter anymore. There's that sense of peace spreads through

2363
08:16:38.159 --> 08:16:51.799
your mind like a gentle breeze, yet strong enough to

2364
08:16:52.000 --> 08:17:08.240
blow away all negativity, strong enough to remove from your

2365
08:17:08.360 --> 08:17:26.200
mind any anxiety or stress that was there before, and

2366
08:17:26.479 --> 08:17:37.159
blow away any other thoughts or feelings that just don't

2367
08:17:37.520 --> 08:18:01.720
fit with the sense relaxation that is feeling your body

2368
08:18:06.720 --> 08:18:26.479
and your mind. Unless you focus on your mind and

2369
08:18:26.799 --> 08:18:32.360
count down from ten down to one, and with each

2370
08:18:32.959 --> 08:18:58.000
number you hear, your mind will become slightly more relaxed,

2371
08:19:00.720 --> 08:19:09.279
just just slightly, from ten down to nine, just a

2372
08:19:09.560 --> 08:19:18.880
slight movement from nine down to eight, just another small

2373
08:19:23.360 --> 08:19:36.040
change in how you feel. Eight down to seven. That

2374
08:19:36.400 --> 08:19:42.279
feeling is a gap, almost like a gap that starts

2375
08:19:42.639 --> 08:19:51.639
to get wider, the gap between those feelings that you

2376
08:19:51.919 --> 08:19:59.240
used to have in your mind compared to the feelings

2377
08:19:59.400 --> 08:20:06.200
you have that are growing now, feelings of comfort and

2378
08:20:06.479 --> 08:20:18.159
security and confidence, and that gap becomes wider. Made down

2379
08:20:18.240 --> 08:20:25.080
to seven, seven down to six, and when you get

2380
08:20:25.119 --> 08:20:32.200
to five, your mind will start to have a certain

2381
08:20:33.560 --> 08:20:45.159
physical sensation, most like there's a magnet outside of your

2382
08:20:45.279 --> 08:20:52.080
head sucking the tension and the stress and any remaining

2383
08:20:53.200 --> 08:20:59.560
feelings that you don't want, sucking them out through your skull.

2384
08:21:05.360 --> 08:21:10.439
And then down to four you could start to really

2385
08:21:11.040 --> 08:21:24.080
experience that sense of not just emptiness, but space, a

2386
08:21:24.240 --> 08:21:33.000
place full of fresh air, place where you can stretch.

2387
08:21:36.479 --> 08:21:39.159
It's almost as if as you go down to four

2388
08:21:39.919 --> 08:21:48.759
and three your mind is expanding, with this sense of

2389
08:21:49.439 --> 08:22:01.639
peace and tranquility growing as it moves down to When

2390
08:22:01.680 --> 08:22:11.040
you get to one, in mind just feels exactly how

2391
08:22:11.200 --> 08:22:27.279
you want to feel, almost a perfect feeling, maybe a

2392
08:22:30.439 --> 08:22:39.479
sensation that you'd like to keep a place that's safe,

2393
08:22:40.520 --> 08:23:00.799
where nothing can affect you at all, and you can

2394
08:23:01.000 --> 08:23:09.959
stay in that that space of comfort and confidence, confident

2395
08:23:10.080 --> 08:23:16.520
in your own ability to create this space and this

2396
08:23:17.880 --> 08:23:24.279
fearing of comfort within your own mind just by counting

2397
08:23:25.400 --> 08:23:34.240
ten down to one. And this is something that you

2398
08:23:34.360 --> 08:23:43.400
can do yourself when you're on your own, a time

2399
08:23:43.560 --> 08:23:47.080
when you can maybe sit down, maybe just for a

2400
08:23:47.159 --> 08:23:59.479
few minutes, close your eyes, just counts slowly.

2401
08:23:59.599 --> 08:24:00.520
From ten.

2402
08:24:03.240 --> 08:24:15.159
Down to one, and real experience these feelings in your mind.

2403
08:24:21.040 --> 08:24:25.360
And when you feel that way in your mind, your

2404
08:24:25.439 --> 08:24:39.959
body copies your mind, and that feeling is spread through

2405
08:24:40.159 --> 08:24:47.279
your spine and your nervous system into every part of

2406
08:24:47.400 --> 08:25:02.520
your body, travels through your bloodstream, healing and relaxing every

2407
08:25:03.639 --> 08:25:21.400
article of your existence. And we can practice this a

2408
08:25:21.520 --> 08:25:29.639
few times before the end of the recording, and then

2409
08:25:29.680 --> 08:25:36.680
you can practice on your own, and each time you

2410
08:25:36.959 --> 08:25:48.639
count from ten down to one, the feelings of comforts, calmness,

2411
08:25:48.880 --> 08:26:07.319
and deep deep relaxation becomes stronger and deeper feeling your

2412
08:26:08.560 --> 08:26:17.799
mind and your brain with these positive chemicals that spread

2413
08:26:18.119 --> 08:26:27.840
throughout your body relaxing you so quickly, relaxing your whole

2414
08:26:28.080 --> 08:26:29.799
body and mind.

2415
08:26:32.360 --> 08:26:33.200
So very.

2416
08:26:34.759 --> 08:26:40.639
Very easily, just by counting.

2417
08:26:41.680 --> 08:26:42.560
From ten.

2418
08:26:45.200 --> 08:26:51.840
Down to one. That's what we're going to do.

2419
08:26:52.200 --> 08:26:52.400
Now.

2420
08:26:53.279 --> 08:26:57.200
I'm going to count from ten down to one. I'd

2421
08:26:57.400 --> 08:27:01.720
like you to repeat the number after me. So when

2422
08:27:01.759 --> 08:27:08.720
I say ten, you can just repeat to yourself.

2423
08:27:10.080 --> 08:27:10.319
Ten.

2424
08:27:15.959 --> 08:27:25.279
Just notice, be aware of how you feel in your

2425
08:27:25.439 --> 08:27:34.959
mind and your body. Then when I say nine, you

2426
08:27:35.080 --> 08:27:50.880
can repeat to yourself nine again, noticing the increase in

2427
08:27:51.119 --> 08:27:59.040
comfort and calmness in your mind and in your body

2428
08:28:05.040 --> 08:28:14.520
the same. Want to say eight, Want I say seven? Six,

2429
08:28:16.919 --> 08:28:31.319
I want I say five, four, I want I say three, two,

2430
08:28:35.680 --> 08:28:42.279
and lastly want to say one? You can beat that number.

2431
08:28:49.400 --> 08:28:49.520
Now.

2432
08:28:49.639 --> 08:28:55.240
Of course, when you do this on your own without

2433
08:28:55.360 --> 08:28:59.880
listening to me, you can say the numbers or what

2434
08:29:00.200 --> 08:29:10.200
ever speed that you feel is necessary for you, so

2435
08:29:10.360 --> 08:29:16.360
you can adapt. So you feel you want to say

2436
08:29:16.479 --> 08:29:22.319
the numbers ten down to one faster than I do,

2437
08:29:24.080 --> 08:29:26.599
then you go ahead and do that. Or if you

2438
08:29:26.840 --> 08:29:30.799
feel when you do it yourself that you'd like to

2439
08:29:31.040 --> 08:29:39.400
have more more space between the numbers, maybe take a

2440
08:29:39.479 --> 08:29:46.279
lot longer to get from ten all the way down

2441
08:29:46.919 --> 08:30:03.919
to one. That's your choice also to do. So I'm

2442
08:30:03.959 --> 08:30:12.520
gonna count from ten down to one, and when I

2443
08:30:12.560 --> 08:30:17.159
get to one, that will be the end of this recording.

2444
08:30:19.639 --> 08:30:23.279
The let's of course you're listening with music, then the

2445
08:30:23.439 --> 08:35:39.919
music will continue ten nine f twenty, nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2446
08:35:44.639 --> 08:36:41.799
twelve eleven, ten eight, seven, six, five, four, three two one.

2447
08:36:50.200 --> 08:37:00.560
Now open your eyes, noticing how you physically feel having

2448
08:37:00.680 --> 08:37:08.279
counted down from twenty to one, allowing stress and tension

2449
08:37:08.799 --> 08:37:13.439
to leave through your fingertips and your toast. And as

2450
08:37:13.479 --> 08:37:18.159
you focus on your fingertips, maybe they feel a little

2451
08:37:18.200 --> 08:37:25.400
bit tingling, which is I suppose quite understanding considering the

2452
08:37:25.560 --> 08:37:36.360
tension has been exiting your body through your fingertips. So

2453
08:37:36.520 --> 08:37:38.959
now I'm going to count from twenty down to one again.

2454
08:37:39.439 --> 08:37:48.479
This time you're to feel relief of tension and stress

2455
08:37:49.880 --> 08:37:59.599
and the anxiety that you may have leaving through your stomach.

2456
08:38:02.240 --> 08:38:05.959
Just leaving through your stomach, almost as if it's just

2457
08:38:06.959 --> 08:38:14.080
releasing the whole of your stomach, your navel to just

2458
08:38:14.200 --> 08:38:18.400
above your chest or below your chest, rather so surrounding

2459
08:38:18.520 --> 08:38:23.159
your belly by an area, the whole area you can

2460
08:38:23.360 --> 08:38:27.759
feel the tension of your body where it's left, just

2461
08:38:28.680 --> 08:38:33.319
releasing from the area, and you may notice that your

2462
08:38:33.360 --> 08:38:39.400
stomach will become very relaxed as I count down from

2463
08:38:39.520 --> 08:39:55.080
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,

2464
08:39:58.159 --> 08:40:24.119
five oh three two what. You can open your eyes

2465
08:40:24.200 --> 08:40:26.639
again if you choose, or you can just keep them

2466
08:40:26.720 --> 08:40:33.159
closed because it feels relaxing. Just notice saying your stomach

2467
08:40:33.240 --> 08:40:38.319
feels I notice as your focus, Just do a little

2468
08:40:38.439 --> 08:40:45.479
scan of your body. Just notice saying your body feels focusing.

2469
08:40:48.200 --> 08:40:55.400
Put upper body, back, chests, stomach, blax, arms, hands, feet,

2470
08:40:58.439 --> 08:41:05.360
just noticing, and you know, you may start to feel

2471
08:41:07.840 --> 08:41:12.080
more a sense of tiredness, which may be the reason

2472
08:41:12.799 --> 08:41:20.119
listening to this recording, because you're like to let go

2473
08:41:20.479 --> 08:41:31.639
completely of everything and drift off into a nice, natural, calm,

2474
08:41:32.040 --> 08:41:47.240
relaxing sleep. So now we're going to focus on your forehead,

2475
08:41:51.119 --> 08:41:53.919
and if you choose, you can incorporate your eyes in

2476
08:41:54.080 --> 08:42:00.959
this focus as well. Your forehead and your eyes, it's

2477
08:42:01.040 --> 08:42:05.520
that whole area basically almost as if you were wearing

2478
08:42:05.560 --> 08:42:09.919
a mask, you know, like a I don't know Batman

2479
08:42:10.080 --> 08:42:16.439
mask or something, or I'm trying to sorrow or something,

2480
08:42:16.479 --> 08:42:18.599
you know, the kind of mask that covers your eyes

2481
08:42:19.080 --> 08:42:25.560
but also covers quite a lot of the forehead. Focusing

2482
08:42:25.639 --> 08:42:28.279
on the area, because that's the area that we're now

2483
08:42:28.439 --> 08:42:35.119
going to release tension, stress from your mind, your brain,

2484
08:42:35.400 --> 08:42:38.959
from your mind, and any tension that you may have

2485
08:42:39.279 --> 08:42:43.360
remaining in your face, in your neck and your jaw,

2486
08:42:44.560 --> 08:42:50.720
in your eyes, your forehead, or your scalp. So basically

2487
08:42:50.919 --> 08:42:56.759
any tension within your head area, including your mind and

2488
08:42:56.959 --> 08:43:05.159
your brain that's going to be released through or full head,

2489
08:43:05.240 --> 08:43:12.560
in your eyes. As I count down again from twenty

2490
08:43:12.959 --> 08:44:36.759
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2491
08:44:42.360 --> 08:45:12.000
four three, one, Noticing as you scared your face with jaw,

2492
08:45:12.560 --> 08:45:21.360
your eyes with cheap bones, your ears, your forehead, your scalp,

2493
08:45:23.000 --> 08:45:27.279
your neck, back of your neck and front of your neck,

2494
08:45:28.240 --> 08:45:38.959
the side of your neck, and your throat. Noticing being

2495
08:45:39.040 --> 08:45:50.799
aware of the comfort increased in relaxation, not just in

2496
08:45:50.880 --> 08:45:55.959
your head and neck and mind, also the rest of

2497
08:45:56.040 --> 08:46:06.279
your body. Just notice how loose and calm you film

2498
08:46:07.319 --> 08:46:15.639
and how easily. It is to just let go completely.

2499
08:46:18.520 --> 08:46:39.200
Let go completely how easily. So what I'm going to

2500
08:46:39.279 --> 08:46:42.880
do now is I wanted to focus on the top

2501
08:46:42.959 --> 08:46:52.159
of your head and am We're going to allow every

2502
08:46:52.880 --> 08:47:00.880
last piece of tension or stress the mind be lingering

2503
08:47:01.159 --> 08:47:07.439
or hiding in your body or mind or head to

2504
08:47:07.680 --> 08:47:20.279
just be sucked out on the top of your head released. Yeah,

2505
08:47:21.400 --> 08:47:27.159
it was sucked down into the clouds. Imagine a big

2506
08:47:27.279 --> 08:47:33.200
cloud upon your head. It was like a whirlpool. It's

2507
08:47:33.319 --> 08:47:38.360
is gonna suck that tension out the top of your head,

2508
08:47:41.040 --> 08:47:50.279
just take it away. Good to focus. Imagine an opening

2509
08:47:50.439 --> 08:47:54.279
on the top of your head with that tension and

2510
08:47:54.560 --> 08:47:59.880
stress and any maining issues maybe worries or be sat

2511
08:48:00.080 --> 08:48:04.080
It's still no use to you now you can all

2512
08:48:04.240 --> 08:48:08.319
be sucked down at the top of your head. I've

2513
08:48:08.439 --> 08:48:14.720
taken away. As I count down again, I'm twenty down

2514
08:48:14.959 --> 08:49:00.479
to one now twenty nineteen, eighteen, seventeen, sixteen, fifty four

2515
08:49:01.400 --> 08:50:03.560
teen th to twelve, eleven, ten, nine, eight, seven, six, five, four.

2516
08:50:07.360 --> 08:50:12.200
Three to.

2517
08:50:17.599 --> 08:50:44.200
Wha pray noticing how you feel, how relaxed and calm

2518
08:50:46.240 --> 08:51:00.560
you physically and mentally feel right now, help peaceful your

2519
08:51:00.840 --> 08:51:07.119
mind feels. It feels so nice to just let go,

2520
08:51:09.400 --> 08:51:18.680
to give yourself some space to breathe easily, to think calmly,

2521
08:51:23.560 --> 08:51:28.400
and just to take a break from all that pointless

2522
08:51:28.599 --> 08:51:34.400
worry concerns about things that you don't need to think

2523
08:51:34.439 --> 08:51:45.319
about right now, because this is your time to let go.

2524
08:51:46.680 --> 08:51:56.439
This is your space to enjoy feeling deeply relaxed, peaceful

2525
08:51:56.560 --> 08:52:03.840
in your mind, relaxed in your body. That can feel

2526
08:52:04.439 --> 08:52:14.240
so good, so nice to just not have to do anything,

2527
08:52:16.560 --> 08:52:25.479
to be able to really enjoy that serenity that comes

2528
08:52:27.000 --> 08:52:33.119
of letting go completely, that peacefulness that comes with.

2529
08:52:39.840 --> 08:52:41.200
Being in this.

2530
08:52:43.040 --> 08:52:53.080
Peaceful space. And you can keep this sense of calmness

2531
08:52:53.919 --> 08:53:05.040
for as long as you choose. If you choose to

2532
08:53:05.319 --> 08:53:12.520
drift off into a deep, healing, natural sleep, then you

2533
08:53:12.639 --> 08:53:24.119
can do that. It's completely up to you. And you

2534
08:53:24.240 --> 08:53:29.240
can keep this feeling of calmness physically in your mind

2535
08:53:30.520 --> 08:53:37.000
for so long as you choose to feel completely relaxed,

2536
08:53:42.720 --> 08:53:51.479
completely relaxed. And I'd like you to make up your

2537
08:53:51.720 --> 08:54:04.360
mind that you're going to relax, and I want to

2538
08:54:04.479 --> 08:54:07.880
explore that with you. What it feels like when you

2539
08:54:08.040 --> 08:54:17.080
actually decide that you're going to relax, not forcing yourself.

2540
08:54:17.200 --> 08:54:23.400
But giving yourself that guess it is a command, really,

2541
08:54:23.439 --> 08:54:30.400
isn't it. When you're telling yourself relax in a gentle

2542
08:54:30.520 --> 08:54:37.560
but firm way, that only you can really tell yourself

2543
08:54:38.000 --> 08:54:40.840
in that way. You can't really have someone else saying

2544
08:54:40.880 --> 08:54:45.759
to you and now it relax, relax, you know, and

2545
08:54:46.959 --> 08:54:49.200
it needs to be gentle, But you can't someone else

2546
08:54:49.279 --> 08:54:57.319
can't really have the same the same kind of influence

2547
08:54:58.520 --> 08:55:06.639
or power that you have over your own physicality, over

2548
08:55:06.880 --> 08:55:16.080
how you feel, because when you say it to yourself,

2549
08:55:17.360 --> 08:55:24.360
it means more. It's personal, and your brain and your

2550
08:55:24.799 --> 08:55:29.479
unconscious mind and your body listens to what you say.

2551
08:55:31.799 --> 08:55:35.240
So for example, we'll test it out and do a

2552
08:55:35.279 --> 08:55:39.240
little test, a few little tests along the way, and

2553
08:55:39.400 --> 08:55:44.360
you can get more of an idea of the force,

2554
08:55:45.319 --> 08:55:52.000
a positive force that you can have in creating a

2555
08:55:52.200 --> 08:55:56.159
sense of comfort and relaxation in your body and your

2556
08:55:56.240 --> 08:56:05.560
mind quite quickly just by you telling yourself to relax.

2557
08:56:10.240 --> 08:56:13.840
So I'm going to start by it's focus on your hands.

2558
08:56:17.520 --> 08:56:19.680
So focus on your hands and just tell your hands

2559
08:56:20.080 --> 08:56:26.000
to relax, and just say relax. As you focus on

2560
08:56:26.080 --> 08:56:33.040
your hands, you could say my hands are relaxed, or

2561
08:56:33.080 --> 08:56:37.240
I want my hands to relax. I think if you

2562
08:56:37.360 --> 08:56:44.159
actually do it directly by focusing and imagining that your

2563
08:56:44.319 --> 08:56:48.119
hands can hear what you're saying. You know, they've got

2564
08:56:48.159 --> 08:56:53.880
little ears, which is a little weird. So talking to

2565
08:56:54.080 --> 08:57:10.799
your hands and just say relax, medicine how your hands

2566
08:57:10.880 --> 08:57:26.439
start to relax. Now, focus on your eyes and tell

2567
08:57:26.479 --> 08:57:29.799
your eyes to relax. You just say in the same

2568
08:57:29.919 --> 08:57:39.240
word relax and find the right tone for you. You know,

2569
08:57:39.400 --> 08:57:46.319
I might say relax, but you you might say relax

2570
08:57:47.479 --> 08:57:52.840
or relax. You know, you might say it differently to yourself,

2571
08:57:53.840 --> 08:58:00.400
and that's important for you to gauge what feels right

2572
08:58:00.759 --> 08:58:07.040
for you. To just tell your eyes to relax, whilst

2573
08:58:07.200 --> 08:58:11.200
focusing on your eyes, your eyelids, the muscles around your eyes,

2574
08:58:12.080 --> 08:58:48.959
your eyebrows, and just tell your eyes directly relax now. Now,

2575
08:58:49.000 --> 08:58:59.400
I just did that myself, and sometimes you may feel

2576
08:58:59.479 --> 08:59:04.240
that you needed a bit more time for the different

2577
08:59:04.279 --> 08:59:07.959
parts to relax, you know, because I started talking again

2578
08:59:08.560 --> 08:59:13.599
and maybe that part hasn't relaxed fully. But what happened

2579
08:59:13.680 --> 08:59:15.919
is that it would just continue to relax even though

2580
08:59:15.959 --> 08:59:23.200
I'm talking. And that's happened with my eyes. Something else

2581
08:59:23.279 --> 08:59:27.840
I noticed is when I started focusing on my eyes.

2582
08:59:28.159 --> 08:59:31.639
That actually almost became they got worse before they got

2583
08:59:31.759 --> 08:59:34.680
better in a way. So I felt a degree of

2584
08:59:34.919 --> 08:59:41.479
tension growing in my eyes and then disappearing. So I

2585
08:59:41.599 --> 08:59:44.119
think what that was really it was just me becoming

2586
08:59:44.279 --> 08:59:50.560
more aware of the tension that was already there that

2587
08:59:50.680 --> 08:59:55.279
I wasn't. I wasn't focused on it before, so I

2588
08:59:55.439 --> 09:00:14.080
wasn't really acknowledging it or really conscious to those feelings. Yeah,

2589
09:00:14.200 --> 09:00:17.639
my eyes is still continuing to relax, as well as

2590
09:00:17.680 --> 09:00:23.599
my hands. Actually, my hands have got a certain kind

2591
09:00:23.639 --> 09:00:29.680
of energy, like not buzzing, but I can kind of

2592
09:00:32.080 --> 09:00:37.919
feel a degree of energy in my hands. Maybe that's

2593
09:00:38.000 --> 09:00:42.599
where the tension is being released. Maybe that's the cause

2594
09:00:42.680 --> 09:00:52.159
in that the next part, I think we should focus

2595
09:00:52.240 --> 09:00:54.639
on the back of the neck. That's the part was

2596
09:00:54.720 --> 09:00:59.439
quite often well for me, holds tension. I don't know

2597
09:00:59.479 --> 09:01:04.479
about you that. I think it's quite a standard place

2598
09:01:04.599 --> 09:01:11.240
where a tension is sometimes held. So, and I'm doing

2599
09:01:11.560 --> 09:01:14.159
exactly what you're doing as you do it as well,

2600
09:01:14.319 --> 09:01:18.240
so I'm telling my body parts to relax as well.

2601
09:01:19.040 --> 09:01:20.840
So if you tell your neck at the back of

2602
09:01:20.959 --> 09:01:23.520
your neck, focus on the back of your neck and

2603
09:01:23.720 --> 09:01:31.040
just say relax in your own words, in your own tone,

2604
09:01:31.439 --> 09:01:34.279
in your own voice. You can say out loud, or

2605
09:01:34.319 --> 09:01:38.720
you can just say it to yourself internally. But you're

2606
09:01:38.799 --> 09:01:43.240
focusing and you're saying it literally to the back of

2607
09:01:43.319 --> 09:01:46.200
your neck, as if the back of your neck can

2608
09:01:46.279 --> 09:01:53.000
actually hear what you're saying. So do that now, Just

2609
09:01:53.080 --> 09:01:57.479
say relax to the back of your neck, and I'll

2610
09:01:57.520 --> 09:02:39.240
do the same. Then what I noticed, and you may

2611
09:02:39.360 --> 09:02:44.360
have had similar thing is, even though I was focusing

2612
09:02:44.479 --> 09:02:52.560
on the back of my neck, other parts started to

2613
09:02:55.599 --> 09:02:59.200
I don't know, show themselves to me or maybe because

2614
09:02:59.200 --> 09:03:02.080
they want to be really as well. But I started

2615
09:03:02.279 --> 09:03:05.840
noticing the feelings in my shoulders, at tension in my

2616
09:03:05.919 --> 09:03:12.000
shoulders and in my upper back. Whether that was because

2617
09:03:13.400 --> 09:03:17.840
my back of my neck was saying I'm pretty much okay.

2618
09:03:19.439 --> 09:03:28.840
It's the other parts that need attention, But my lobe,

2619
09:03:28.959 --> 09:03:32.840
my back of my neck is still relaxing, but I

2620
09:03:33.000 --> 09:03:39.799
just became more aware of other parts that needed attention. Now,

2621
09:03:39.880 --> 09:03:44.799
this might happen, and it's not. It doesn't mean that

2622
09:03:44.880 --> 09:03:49.400
it's going wrong. It just means you're being notified with

2623
09:03:50.400 --> 09:03:58.159
more places that also want to feel relaxed. So I'm

2624
09:03:58.200 --> 09:04:02.400
going to focus on my upper back. So you can

2625
09:04:02.439 --> 09:04:08.240
do the same, even if you don't have any feelings

2626
09:04:08.319 --> 09:04:13.159
of tension that are obvious in your upper back, if

2627
09:04:13.200 --> 09:04:18.080
you just focus on your back and the whole area

2628
09:04:18.240 --> 09:04:22.720
from the shoulder blades down to the middle of your

2629
09:04:22.799 --> 09:04:27.040
back and your spine. And with me, it's more the

2630
09:04:27.159 --> 09:04:35.159
shoulder blades more. Yeah, that's the parts that are really

2631
09:04:37.240 --> 09:04:44.080
sort of given me the not that it needs relaxing,

2632
09:04:44.119 --> 09:04:47.799
the sounds gonna ask that wad to relax, and you

2633
09:04:47.880 --> 09:05:13.680
can do the same. Now, relax your upper back. There's

2634
09:05:13.720 --> 09:05:18.919
something strange happened there. And this often happens. I've been

2635
09:05:18.959 --> 09:05:27.279
doing this for sixteen years or something, and often I'm

2636
09:05:27.279 --> 09:05:34.439
one surprised but amazed really that there can be a feeling.

2637
09:05:35.880 --> 09:05:38.680
So when I was focusing on the back of my neck,

2638
09:05:39.560 --> 09:05:43.720
my upper back was starting to feel quite stressed and

2639
09:05:44.479 --> 09:05:50.000
in need of attention. As soon as I started talking

2640
09:05:50.159 --> 09:05:55.040
to you about my upper back and talking about, you know,

2641
09:05:55.560 --> 09:06:00.560
getting ready to ask the upper back to relax, why

2642
09:06:00.639 --> 09:06:06.279
the back already started to relax. It's almost as if

2643
09:06:06.319 --> 09:06:11.959
it doesn't need to hear the words, just needs intention,

2644
09:06:16.760 --> 09:06:28.760
just needs to be noticed. That is something that often

2645
09:06:28.959 --> 09:06:35.959
happens in this type of situation is when you start

2646
09:06:37.040 --> 09:06:42.040
to relax a couple of parts of your body, as

2647
09:06:42.080 --> 09:06:48.480
we've done with our hands, our eyes and eyelids, and

2648
09:06:48.760 --> 09:06:57.480
now back of the neck, top of the back, up

2649
09:06:57.559 --> 09:07:00.680
a back, the rest of the body, these things to

2650
09:07:00.919 --> 09:07:09.559
just take notice and decide in its own way to

2651
09:07:09.760 --> 09:07:16.839
start relaxing. Other parts of your body start to just

2652
09:07:18.639 --> 09:07:25.959
become looser. I suppose it's kind of like a bit

2653
09:07:26.040 --> 09:07:30.559
of an avalanche, you know, the little ball starts rolling

2654
09:07:31.480 --> 09:07:33.639
before you know it. The whole of your body is

2655
09:07:33.800 --> 09:07:46.360
completely relaxed and can't And if you focus on your face,

2656
09:07:51.680 --> 09:07:58.480
you focus on your eyes, your eyelids, your eyebrows, and

2657
09:07:59.400 --> 09:08:07.959
the muscle around your eyes, maybe you start to notice

2658
09:08:08.120 --> 09:08:14.800
that your forehead is more relaxed than it was. Maybe

2659
09:08:14.879 --> 09:08:20.480
your face is more relaxed. I would say, my entire

2660
09:08:20.599 --> 09:08:35.440
face is a lot more relaxed than it was. So

2661
09:08:35.519 --> 09:08:41.480
we're going to focus now on your shoulders again, just

2662
09:08:41.639 --> 09:08:46.599
like before. Just tell your shoulders and you can do

2663
09:08:46.720 --> 09:08:49.800
them individually. You can do the right shoulder and left shoulder.

2664
09:08:51.360 --> 09:08:55.360
I just generally do both at the same time, and

2665
09:08:55.559 --> 09:08:58.800
just tell your shoulders and you focus on them in

2666
09:08:58.879 --> 09:09:05.040
your mind, focus on that they feel. Maybe you can

2667
09:09:05.360 --> 09:09:12.599
see them in your mind's on. Just tell your shoulders.

2668
09:09:15.879 --> 09:09:16.519
To relax.

2669
09:09:53.800 --> 09:10:06.599
I feel as nice as they relax, but I don't

2670
09:10:06.599 --> 09:10:15.760
even notice. Especially with my back, is the connection between

2671
09:10:16.000 --> 09:10:26.639
the different parts, the back, the shoulders, the neck being

2672
09:10:26.720 --> 09:10:31.400
all connected and being such a large part of your body,

2673
09:10:34.360 --> 09:10:42.919
it's always hard to separate them from each other. My

2674
09:10:43.080 --> 09:10:51.959
lower back is starting to relax on its own. Maybe

2675
09:10:52.000 --> 09:10:56.800
I'm going too slow, and that could be an issue

2676
09:10:57.680 --> 09:11:04.639
because we all go a different and the idea at

2677
09:11:04.680 --> 09:11:07.319
the beginning of this recording was for you to be

2678
09:11:07.400 --> 09:11:22.959
able to just say to yourself, relax without focusing on

2679
09:11:23.199 --> 09:11:29.080
any particular part of your body. Because when you know that,

2680
09:11:30.000 --> 09:11:42.160
telling your hands to relax and your hand relax, you

2681
09:11:42.319 --> 09:11:49.080
tell your eyelids and your eyes and muscles around your

2682
09:11:49.239 --> 09:12:04.199
eyes and your eyebrows to relax, and they relax. You

2683
09:12:04.400 --> 09:12:16.720
tell the back of your neck to relax and relaxes.

2684
09:12:24.680 --> 09:12:44.400
You tell your upper back to relax and then relaxes.

2685
09:12:52.120 --> 09:12:54.080
You tell your shoulders.

2686
09:12:55.400 --> 09:13:07.599
To relax, and they relaxed.

2687
09:13:31.040 --> 09:13:35.080
When you told your hands to relax, they relaxed, and

2688
09:13:35.199 --> 09:13:48.400
they continued to relax. And you told your eyelids, the

2689
09:13:48.519 --> 09:13:56.000
muscles around your eyes, your eyebrows to relax. They relaxed

2690
09:13:59.480 --> 09:14:10.559
and tenue to relax. When you told the back of

2691
09:14:10.639 --> 09:14:13.559
your neck. But if it's on the back of your

2692
09:14:13.680 --> 09:14:27.400
neck and told it to relax, it relaxed and continued

2693
09:14:28.879 --> 09:14:43.959
to relax. When you told your ulpa back to relax,

2694
09:14:45.919 --> 09:15:00.879
it relaxed and continued to relax. That's of your shoulders.

2695
09:15:03.319 --> 09:15:09.879
You told your shoulders to relax, and your shoulders relaxed

2696
09:15:10.400 --> 09:15:17.879
and continued to relax.

2697
09:15:23.559 --> 09:15:28.519
And it's not just that, it's.

2698
09:15:31.199 --> 09:15:35.599
That the rest of your body has also been listening,

2699
09:15:37.319 --> 09:15:43.400
and their relaxation has been spreading. So from your eyes,

2700
09:15:43.760 --> 09:15:51.160
the relaxation spread to your forehead, round your face, into

2701
09:15:51.239 --> 09:16:05.199
your skin, into your jaw, into runs the side of

2702
09:16:05.319 --> 09:16:16.760
your leck, ill way down your chest and stomach. Your

2703
09:16:16.839 --> 09:16:25.040
relaxed hands and shoulders me up through your arms, relaxing

2704
09:16:27.040 --> 09:16:36.680
your forearms, your upper arms, elbows, your wrists, let you go,

2705
09:16:44.279 --> 09:16:53.319
get a lower bang, your hips, buttons growing, or just

2706
09:16:53.720 --> 09:17:02.319
start to relax or continue even more comfort spreading through

2707
09:17:02.400 --> 09:17:16.080
your legs all the way down to your ankles, the

2708
09:17:16.319 --> 09:17:22.040
tops of your feet, the sight of your feet, and

2709
09:17:22.160 --> 09:17:36.919
the bottoms of your feet relaxing into your toes, each

2710
09:17:37.199 --> 09:18:01.519
toe relaxing, gol please, and it's your butt. He relaxes more.

2711
09:18:02.080 --> 09:18:28.360
Your mind becomes slower, peaceful, to the point where if

2712
09:18:28.720 --> 09:18:40.639
you choose to fall asleep, he can easily do that,

2713
09:18:46.319 --> 09:18:56.319
easy drift the way because there's nothing going on in

2714
09:18:56.440 --> 09:19:17.519
your mind. Your brain is peaceful, your body continues to relax.

2715
09:19:41.239 --> 09:19:47.279
And with that connection between your body relaxing, the word

2716
09:19:48.599 --> 09:20:01.040
do you say to yourself relax is that you don't

2717
09:20:01.279 --> 09:20:07.720
need to focus on just one part. You can just

2718
09:20:07.959 --> 09:20:20.919
focus on your entire body, saying the powerful word.

2719
09:20:24.879 --> 09:20:25.559
Who acts.

2720
09:20:35.319 --> 09:20:50.959
And there's those familiar sensations of comfort spreading throughout your body,

2721
09:20:56.400 --> 09:21:07.680
listening and calming and heathing every part to your body

2722
09:21:10.680 --> 09:21:34.559
feeding relaxed. So all we need to do and now

2723
09:21:34.720 --> 09:21:35.480
one is just.

2724
09:21:37.319 --> 09:21:38.400
Tell your something.

2725
09:21:41.919 --> 09:21:59.360
Relax, observe feeding completely, come for the boy and come

2726
09:22:16.239 --> 09:23:18.559
starting now with number twenty nineteen, eighteen, seventeen, sixteen fifty

2727
09:23:41.160 --> 09:24:47.360
four eight too well.

2728
09:28:01.120 --> 09:33:17.519
Us eight usutu wh.

2729
09:35:00.879 --> 09:36:25.120
If one, So counting down from ten to one ten

2730
09:36:27.080 --> 09:36:56.239
nine eight, seven, six, five four three two one. And

2731
09:36:56.440 --> 09:36:59.760
maybe that was a bit too quick in order to relax.

2732
09:37:01.040 --> 09:37:05.239
Maybe it's a bit too fast for you to notice

2733
09:37:05.519 --> 09:37:13.599
the calming of your body, maybe even a little bit

2734
09:37:13.639 --> 09:37:17.279
of pressure there, like you're count it down from ten

2735
09:37:17.360 --> 09:37:19.760
to one. What do you expect me to do? Man,

2736
09:37:20.720 --> 09:37:24.400
expect me to STI go with floppy just because you're

2737
09:37:24.480 --> 09:37:33.839
counting down two. If you try it again, but this time,

2738
09:37:33.919 --> 09:37:40.360
I go this slower this time, and you focus on

2739
09:37:41.199 --> 09:37:45.519
the whole of your body before we focus on your legs.

2740
09:37:47.959 --> 09:37:57.120
Just notice how your body does start to feel more

2741
09:37:57.599 --> 09:38:46.599
relaxed with every number that I count down ten, nine, eight, seven, six, five,