April 26, 2025

(music) (10 hours) Sending Healing | Let me bore your pain away #29 | Jason Newland | 26th April 2025

(music) (10 hours) Sending Healing | Let me bore your pain away #29 | Jason Newland | 26th April 2025
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Hello, and welcome to jasonneuland dot com. My name's Jason Newland.

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Please only listen when you can safety closure eyes. This

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is let me boil your pain away, and also only

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listen when you have permission from your doctor because you

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do need to know the cause of the chronic pain before.

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I would advise before listening to any recording. And this

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is also not a replacement for professional therapy or advice.

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I'm just a random English person talking, That's it. But

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at the same time, hopefully I've got something useful to say.

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So this is not a sleep recording, this is not

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a hypnosis recording, this is not therapy. This is just

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me talking about Well today I'm going to talk about

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sending healing to others and I'm just going to discuss

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that and how doing that can be useful for you

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to give yourself more comfort. And it's kind of a

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weird concept. And I'm not coming from a spiritual perspective.

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I'm not coming from a religious perspective, just coming from

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a I suppose a scientific plus tried and tested perspective.

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You know, overuld last probably hundreds of years, to be fair,

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imagination has been used to help people to increase comfort

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and to change the way you feel, just by our thoughts,

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by your thoughts. Now, Vinnie is in the background, chomping

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on a bony thing, so you may hear him. Also,

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his neighbors in the garden, so you might hear a

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little bit from that. Hopefully there shouldn't be too much

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background sound, but if there is, I'm just going to continue.

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Unless a helicopter lands in the garden or something like that,

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that would be weird. But yeah, I don't think there's

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enough room in that little garden for a helicopter. No,

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I don't think so. Mikay Perry might land in what spaceship.

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In that case, I will stop the recording because I'll

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just assume she's come to take me out on a date.

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I don't worry, Katie, don't. I've got to change the suit.

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It's fine. We'll go out like this. It's fine, it's okay.

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Or you want me to change and have a bath, Okay,

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I can do that. You want me to have a bath,

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and you want me to wash my hair and have

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a shave. Forget it, Katy, you just go away, can't. No, No,

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you're too needy, you want too much from me. So

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I'm going to start by talking about the science of

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imagination and pain relief. So I try and looking do

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a little bit of research into the science. I've been

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making recordings to help people with chronic pain for nineteen

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years now, so it's not a new thing for me.

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But I do think that sometimes factual stuff really can

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help us. It helps me, but I think it can

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help to almost open that door to allow the ideas

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to kind of circulate and percolate and be absorbed and

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to wrap your mind around some of the ideas that

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I'm going to be discussing. So I'm going to kind

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of start off with some facts, some scientific facts. So

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guided imagery it basically involves visualizing calm or a healing scenario,

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and it can lead to significant pain reduction. And there's

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also can lead to deep deep relaxation, can lead to sleep,

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can lead to feeling more confident about something upcoming, like

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an exam or job interview or driving test, you know

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those kinds of things. It can make you by visualizing something.

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It can help you prepare for an event that's coming up.

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So maybe you're going on stage. It can prepare you

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for that so that you feel more positive about that. So, yeah,

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it's lots of different things studies and I don't I mean,

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I can try and read out some of the studies.

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But studies have shown that visualization the technique can improve

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mobility and reduce the need for pain medication in some conditions,

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such as arthritis. Now I know someone well, I don't

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know them really anymore, but I used to know them

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quite well who actually had their leg amputated using hypnosis

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and had a local anesthetic. I mean, you can't not

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have local anesthetic really, I think it would be illegal

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to do it otherwise. But you didn't get put under

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general anesthetic, and he used self hypnosis throughout the whole process.

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There's no amount of money in the world you could

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offer me to do that, even though I feel a

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fairly you know, I'm fairly kind of a little bit knowledgeable,

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I guess about hypnosis, but I wouldn't want to be

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awake during that. But he chose to do that. Maybe

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it was a medical reason he didn't want to go under.

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Perhaps he just wanted to have a nice meal before

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the whole operation, because you can't do that with anesthetic,

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with general anesthetic, can you? Maybe you wanted to eat

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a burger during I don't know if that's a thing.

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Mindy was a vegetarian, so it would have been tofu?

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Was it torfu? Tofu? Mind you? If it was a

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tofu burger, I think I'd rather be knocked out. I'd

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rather go without any food than eat a tofu burger.

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Just yeah, it's just personal preference. But yeah, it's just

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it can be done. And also I did some hypnosis,

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or I did some visualization, let's say, because hypnosis, you

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could argue, is very much visualization with suggestions. And I

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had this lady back in two thousand and six. She

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needed a double lung transplant. She asked me. She was

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a friend of a friend, so she asked, my friend,

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can you ask him to come and see me? And

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I did. It was on a Saturday afternoon, about four o'clock,

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and she had an appointment to go into Yeah, she

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had to go to the hospital Tuesday morning, the following

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Tuesday or the next Tuesday to have tests, medical tests

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to ensure that she was able to have this transplant.

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You know, she was compared stable, she was physically able

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to go through it. But the problem is she'd already

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turned up something like twice before and couldn't step inside

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the hospital because she had a phobia of hospitals. And

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this was just beyond you know, this is way way

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bigger than that as well. And the doctors or the

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specialists said to her, if she didn't come into the

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hospital and have the tests on this Tuesday, she would

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be removed from the This is what she told me,

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she'd be removed from the transplant list. So she kind

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of had to go or not have the transplant. Now,

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one of the weird parts of this is, firstly, I

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didn't know who she was, never met her before I

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got taxi to her house. I went into her went

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to her house, she was there, and she was on oxygen,

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and there was a zero rapport between us, Like it's

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like she didn't like me instantly, which has happened before,

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surprisingly but not usually that quickly BlimE me. She just

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really didn't seem like she even wanted me to be there,

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which I suppose in a way she possibly didn't. But

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back then, I never gave up, and I spent two

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and a half hours with her, and in the end

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she just she had to concede. I guess she had

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to just give in and go along with what I

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was trying to do, which was to relax her and

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get her to feel comfortable and to rehearse going in

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there and feeling calm and all that stuff. And I

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did everything within my knowledge in those two and a

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half hours. I came from every single angle, and eventually

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I broke through that wall that she had. Even so

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I didn't feel particularly confident that I had. But at

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the end of it, she liked me. She seemed to

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like me. I mean, I don't know if she was

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just smiling because she liked me, or because I was

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leaving her house. It might have been that I'm getting

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rid of him if he's going. And so I spoke

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to her on the day before she was going into hospital,

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did I I might not actually know she she went

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to hospital. She contacted me when she got out. So

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she was in there for like a day and a half,

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I think, having tests, and she sent I spoke to

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her on the phone. I've actually got a letter that

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I got her to do a testimonial for me, which

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says I should read I should find these they're in

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the storage somewhere. That it was easy. She went in there.

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She couldn't believe how easy it was to just go

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into the hospital. She was laughing with the nurses and

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laughing with the other patients. Zero zero stress, zero attention,

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no discomfort really, And it's quite weird because within I

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think a week and a half she got the operation.

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Is one of those just went really quick. Happened very quickly,

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and I visited her in the hospital in the transplant place,

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and she was She said that she was relaxed, she

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was calm throughout the whole thing. Yeah, she was nervous,

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and who wouldn't be. It's a natural I mean, you're

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about to have two organs replaces going to be nervous,

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But she wasn't, didn't have the anxiety that she'd had before,

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and she went into hospital had it done. I visited her,

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I think probably a couple of days after she'd had

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the op, and she was up and about. I mean,

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she had to be careful, but she was able to

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move around and I was going to do some There's

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a bit of pain relief with her as well, which

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is quite difficult because the nurses kept coming into the

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room and they weren't quiet, really loud, and it's quite

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hard in a hospital setting to ask people to be quiet.

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Really because also it's different people coming and going constantly,

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so it was just one person. It's like, can you

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just give us twenty minutes so we can just you know, talk,

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And so I didn't get I didn't get very far

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with that. But there's a couple of more a couple

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of more examples as well of preparing. So I had

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another lady who was a friend of She was the

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wife of a friend I had who had to have

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a mistectomy and reconstruction for surgery as well, all at

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the same time. She was terrified of going into the

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hospital and worried about, you know, the pain and all

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that stuff as well, which is, as I said, it's

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the most natural thing in the world, isn't it to

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be worried about something like that. I think worried is

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an understatement, to be fair. So I went and visit her,

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and I spent probably a couple of hourgetherra and she

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went and had the operation. I saw her probably five

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days before the op. She had the operation, she came

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out of it, she had minimal pain, hardly any distress

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or tension. And again I kind of went from every

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angle with her because back then in two thousand and six,

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two thousand and seven. You know, in my kind of

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early days of seeing people and doing online stuff, I

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was not ferocious. That's not the right way, but I

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was very like a dog with a bone. I wasn't

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going to give up. And when I got someone in

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front of me, I want to get the job done.

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If someone wants to someone comes for a phobia of

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a bridge, I've got to sort that out. And it's

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the most important thing in the world in that moment

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for me, nothing else is more important than getting them

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where they want to be, which is being able to

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walk across a bridge completely relaxed. So I don't have

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that pressure now because I'm dealing with I've one line,

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so I don't, you know, not speaking directly to people.

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I know I'm speaking directly to you, but it's you're

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not in the same room as me saying that's the thing.

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If he's stuck in the room with me, I will

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keep going until it's done, and I will keep going

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on and on and on, and then I think sometimes

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it is it sounds it's in a nice way. I

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wasn't like shouting. You must relax, obviously, but it's by

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not giving up I think that sets the tone as

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well as I think in a sense of making his recordings,

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still doing this after nineteen years, I've not quit. I've

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not given up. And I think if someone like me

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who's making his recordings will not quit, will not give up,

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keeps going regardless, then that can also be a little

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bit of a message to those people listening to keep going,

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never quit, unless it cause it's cigarettes, then please quit,

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you know, because cigarettes aren't great. Apparently, So she sent

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me a letter as well saying thank you. This is

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a lady that had misectomy, and she was calm and relaxed,

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pretty much felt comfortable after the op as well, and

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becovered much quicker than the doctors could understand. They couldn't believe.

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She actually got released in the hospital a lot quicker

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than they would normally release people. I'm not saying it's

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because of me. I mean, I'd like to think it is,

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but it's really it's because of her, because of her

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own mind and because of how she had changed the

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way that she was thinking. So you change the way

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you think about something that's going to happen, well about

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how you feel, and you realize that actually you can

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feel relaxed, you can enjoy comfort and physical sensations. Is

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it weird having him crunching on a bone been making

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I haven't. I haven't actually had a bone for him.

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They're not bones, but they're kind of these bony things.

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I haven't had any for two weeks, and I've got

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in the pack yesterday and I forgot how noisy they were.

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Obviously he attributes to the noise with his teeth. Teeth,

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00:19:21.640 --> 00:19:29.079
so they were surprised at how she was able to

236
00:19:30.039 --> 00:19:33.480
recover so quickly and be able to leave the hospital.

237
00:19:35.119 --> 00:19:38.680
And I got some I actually got some long term

238
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update and yeah, she did really well, recovered perfectly and

239
00:19:47.519 --> 00:19:51.240
still going strong. So this was nearly twenty years ago.

240
00:19:52.839 --> 00:20:01.920
There was another person who was there, another person operation.

241
00:20:02.079 --> 00:20:05.680
Oh yeah, and as again, and I'm talking about quite

242
00:20:05.720 --> 00:20:07.519
serious stuff. I will move away from this, but this

243
00:20:07.599 --> 00:20:12.920
is just examples. It's partly to show off how great

244
00:20:12.960 --> 00:20:16.920
I am, but also just to let you know that

245
00:20:19.319 --> 00:20:24.319
how in quite extreme situations. And I think you can

246
00:20:24.359 --> 00:20:29.880
agree both of those are quite extreme. I mean compared

247
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to I've got our rights in my lower back, which

248
00:20:35.799 --> 00:20:39.039
I can't compare that to someone having a double transplant

249
00:20:39.079 --> 00:20:43.200
of their lungs, you know, as far as the level

250
00:20:43.240 --> 00:20:46.440
of tension and stress and anxiety. But that's not to

251
00:20:46.519 --> 00:20:49.039
play down how I feel, because we all feel differently,

252
00:20:49.119 --> 00:20:53.400
and our feelings are Your feelings are legitimate and just

253
00:20:53.759 --> 00:21:00.079
as important as anybody else's. And the last person and

254
00:21:00.119 --> 00:21:05.559
I talk about is this, who was it? All? Right? See?

255
00:21:05.559 --> 00:21:08.279
This was like a false offer you ever give? You

256
00:21:08.599 --> 00:21:14.000
ever offer someone something and you don't mean it? Should

257
00:21:14.000 --> 00:21:16.519
I explain what I mean? Have you ever liked in

258
00:21:16.599 --> 00:21:20.400
a at a friend's house, or you're at work and

259
00:21:20.440 --> 00:21:24.400
it's someone you get on really well with and you say,

260
00:21:24.519 --> 00:21:26.400
what are you doing a weekend or what were you

261
00:21:26.480 --> 00:21:30.000
doing there? I'm just planning what you're planning for? Oh

262
00:21:30.119 --> 00:21:34.599
I'm moving at the weekend and you shout out, would

263
00:21:34.599 --> 00:21:39.759
you need a hand? Empty offer? An empty offer? Didn't

264
00:21:39.799 --> 00:21:41.920
mean it? Why did I say it? Did not mean it?

265
00:21:42.799 --> 00:21:46.240
And a couple of times I've had someone say, yeah, okay, thanks,

266
00:21:47.119 --> 00:21:49.279
but I didn't mean it. I didn't want to waste

267
00:21:49.279 --> 00:21:54.599
my saturday helping someone move. I mean genuinely, I'd just

268
00:21:54.920 --> 00:21:59.319
It's not that I didn't care, I just didn't want

269
00:21:59.319 --> 00:22:04.200
to do it. So, yeah, it's those kinds of things.

270
00:22:04.400 --> 00:22:08.400
Or my dad does this. When we're at dinner table

271
00:22:10.039 --> 00:22:17.039
and there's one Yorkshire pudding left right, my dad will say,

272
00:22:17.319 --> 00:22:20.400
does anybody else? Does anybody want that last Yorkshire pudding?

273
00:22:22.599 --> 00:22:26.279
It's an empty offer. He wants everybody to say no

274
00:22:27.279 --> 00:22:30.200
so that he can have it because he wants it.

275
00:22:30.319 --> 00:22:34.880
That's why he's always asking. I say, oh, yes, thanks,

276
00:22:34.920 --> 00:22:38.440
I'll have it, and I take it. I don't. I

277
00:22:38.519 --> 00:22:40.160
go to take it and I look at his face

278
00:22:40.200 --> 00:22:44.079
and I say, only kidding, because I know he wants it.

279
00:22:45.680 --> 00:22:48.359
Why doesn't he just grab it? And whoops, I'm knocking

280
00:22:48.359 --> 00:22:51.319
stuff over. So it's like an empty offer. It's not

281
00:22:51.319 --> 00:22:54.880
nothing bad in it. It's just like he's not really

282
00:22:54.920 --> 00:22:59.000
wanting anyone else to take the Yorkshire pudding. Although we

283
00:22:59.039 --> 00:23:01.640
did have a Yeah, there was once when we locked horns.

284
00:23:02.240 --> 00:23:05.039
I really wanted the Yorkshire pudding, so did he, so

285
00:23:05.119 --> 00:23:08.359
we had half leach. I don't think he's ever forgiven

286
00:23:08.359 --> 00:23:12.920
me for that. I'm sure I over heard him in

287
00:23:12.960 --> 00:23:16.119
the kitchen with my stepmom saying we will write him

288
00:23:16.119 --> 00:23:21.319
out of the will now. I think you're ow that

289
00:23:21.359 --> 00:23:24.599
was an expense of half a Yorkshire pudding, that three

290
00:23:24.680 --> 00:23:26.440
hundred pounds. I was going to get in a will

291
00:23:26.880 --> 00:23:33.319
whow So this friend, this is an empty offer that

292
00:23:33.359 --> 00:23:37.920
I offered someone I was at college with who I

293
00:23:37.960 --> 00:23:42.319
got on pretty well with. This was okay, this was blimey.

294
00:23:42.640 --> 00:23:44.920
I was at college of her two thousand and three,

295
00:23:46.440 --> 00:23:50.079
so this was in two thousand and six. She asked

296
00:23:50.079 --> 00:23:53.640
her It's beginning probably about April May time, two thousand

297
00:23:53.680 --> 00:23:58.160
and six, around about this time, so twenty nineteen years ago,

298
00:24:01.319 --> 00:24:03.960
through another friend, because I hadn't really seen her for ages,

299
00:24:04.680 --> 00:24:10.759
through another friend who contacted me and says, do you

300
00:24:10.799 --> 00:24:15.440
want to do you want to come to what's her name?

301
00:24:15.559 --> 00:24:20.720
She's getting married? I said, what, she's getting married, and

302
00:24:20.759 --> 00:24:23.799
you're invited to come to the stag Night. No, it

303
00:24:23.839 --> 00:24:27.960
wasn't invited to go. What she wanted was me, because

304
00:24:27.960 --> 00:24:30.160
we did meet up sporadically, you know, for lunch and

305
00:24:30.160 --> 00:24:32.839
stuff for all the people. It was a message, of course,

306
00:24:34.119 --> 00:24:38.039
and she wanted me to stand there as a dorman

307
00:24:38.759 --> 00:24:40.559
for the hen knight. Did I say stag night for

308
00:24:40.599 --> 00:24:43.160
the hen night? And I was going to stand there

309
00:24:43.200 --> 00:24:46.160
on the door and tell people, you know, have a

310
00:24:46.200 --> 00:24:49.160
door list, and all the women that came in, I'd

311
00:24:49.200 --> 00:24:51.240
have to tick them off and everything on the door list,

312
00:24:52.599 --> 00:24:57.359
and I thought, yeah, why not. And it turned out

313
00:24:57.400 --> 00:25:01.240
I didn't know this but her. It's really quite a

314
00:25:01.279 --> 00:25:04.519
sad story, but it was very sad. Her husband to

315
00:25:04.559 --> 00:25:12.240
be was terminal and he was getting married. They were

316
00:25:12.240 --> 00:25:17.119
getting married to I think she'd I think they both

317
00:25:17.160 --> 00:25:19.200
always wanted to get married and had been together a

318
00:25:19.240 --> 00:25:22.480
long time, so they got married. So this was the

319
00:25:22.559 --> 00:25:25.160
hen night. So I went along to that and I

320
00:25:25.200 --> 00:25:30.119
did that, and then they invited me in. Hen nights

321
00:25:30.119 --> 00:25:33.319
are brilliant. I mean I've never I've been to hem

322
00:25:33.480 --> 00:25:37.079
nights as in a nightclub when I was there, but

323
00:25:37.119 --> 00:25:40.799
I've never actually been invited to a hen night a room.

324
00:25:42.119 --> 00:25:46.759
Just yeah, it's great, a lot of fun. I went

325
00:25:46.799 --> 00:25:50.039
to the wedding, but just a reception. Bit again, I

326
00:25:50.079 --> 00:25:52.839
didn't she didn't like me enough to invite me to

327
00:25:52.880 --> 00:25:56.559
the actual wedding, which is fine. I'm not bitter. In fact,

328
00:25:56.599 --> 00:25:59.640
i'm still mentioning it nineteen years later. So I went

329
00:25:59.680 --> 00:26:01.960
to do reception, but at the end in the evening

330
00:26:02.000 --> 00:26:04.680
in the pub, I met him for the first time.

331
00:26:06.400 --> 00:26:12.200
And because the person I was going with she was

332
00:26:12.240 --> 00:26:14.359
my friend as well, we went there. She had a

333
00:26:14.400 --> 00:26:19.759
present for him or for them, and I thought, I

334
00:26:19.759 --> 00:26:22.680
ain't got no money, I don't know what to get.

335
00:26:23.880 --> 00:26:26.759
I'll get a card. And then I thought, I know

336
00:26:26.759 --> 00:26:29.799
what i'd do. I'll make some little vouchers, just a

337
00:26:29.839 --> 00:26:35.960
few pieces of paper offering five, like a voucher offering

338
00:26:36.119 --> 00:26:42.200
five three hypnosis sessions. Okay, empty offer. It really was.

339
00:26:42.279 --> 00:26:45.799
I didn't expect. I just thought it saved me spending

340
00:26:45.839 --> 00:26:50.519
any money, and you know, it's done. It's a gift.

341
00:26:52.440 --> 00:26:54.279
So that's what I did. And I was never charging

342
00:26:54.319 --> 00:26:57.039
anyone anyway, so it's not really it's not like I

343
00:26:57.519 --> 00:27:01.000
was anyone. I did see a didn't charge. It was

344
00:27:01.039 --> 00:27:03.640
all free when I was doing the Chronic Pain Relief

345
00:27:03.680 --> 00:27:12.000
Service and doing the rehab relaxation groups and stuff like that.

346
00:27:14.000 --> 00:27:17.960
So I gave this gift to them both in a card.

347
00:27:19.359 --> 00:27:21.279
It didn't even see it. They didn't open it in

348
00:27:21.319 --> 00:27:22.680
front of me. They must have opened it when they

349
00:27:22.720 --> 00:27:28.359
got home. And I thought, that's all right, got away

350
00:27:28.400 --> 00:27:31.079
with that. Didn't save me ten twenty good or whatever.

351
00:27:32.799 --> 00:27:36.559
I don't think I was quite that. I wasn't quite

352
00:27:36.559 --> 00:27:38.319
that tight, but it was, you know, if money was

353
00:27:38.319 --> 00:27:40.720
a little bit tight at that time, even though I

354
00:27:40.720 --> 00:27:44.599
was working, I just I didn't know what to get.

355
00:27:46.920 --> 00:27:49.279
What do you get to someone you don't know very well? Yeah?

356
00:27:50.440 --> 00:27:55.640
So I left it at that. I get a phone

357
00:27:55.640 --> 00:28:00.319
call while I'm at work from my friend that the

358
00:28:00.319 --> 00:28:03.680
one that just the one that I speak to regularly,

359
00:28:03.759 --> 00:28:06.720
not the one who's married to the man. She says,

360
00:28:09.440 --> 00:28:11.559
he wants to see you. I said, who wants to

361
00:28:11.599 --> 00:28:15.279
see me? He said? She said, whatever his name was?

362
00:28:15.319 --> 00:28:18.599
I said, who was that? She said, what's the name

363
00:28:18.599 --> 00:28:23.000
of his husband? Oh? Okay, what do you mean he

364
00:28:23.039 --> 00:28:25.680
wants to see me? She said that he's in hospital.

365
00:28:25.839 --> 00:28:29.960
He has to have a medical procedure we has had before,

366
00:28:30.079 --> 00:28:33.000
which was really horrible, and he won't have it done

367
00:28:33.079 --> 00:28:37.000
unless you turn up, unless you come along and talk

368
00:28:37.079 --> 00:28:41.519
to him. See, this was weird because I don't know

369
00:28:41.640 --> 00:28:44.839
why I didn't know him. I shook his hand at

370
00:28:44.880 --> 00:28:52.480
his wedding reception. He never met him before, hadn't seen

371
00:28:52.559 --> 00:28:55.759
her for a couple of years, probably or a year

372
00:28:55.759 --> 00:29:01.440
and a half other than at the hen night. And

373
00:29:01.680 --> 00:29:05.839
he's seems to have this faith in me that I'm

374
00:29:05.839 --> 00:29:08.720
going to be able to help. I'm basically a stranger,

375
00:29:11.119 --> 00:29:14.359
and nobody he knew would know if I was iny okay.

376
00:29:14.400 --> 00:29:17.000
Maybe my friend knew that I was okay at what

377
00:29:17.039 --> 00:29:23.839
I did, but his wife didn't anyway, So I was

378
00:29:25.119 --> 00:29:30.039
I don't know if I or was it two thousand

379
00:29:30.079 --> 00:29:33.400
and seven? It might have been early two thousand and seven. Actually, no,

380
00:29:33.480 --> 00:29:37.359
I'm pretty sure it's two thousand and six. Well, I

381
00:29:37.400 --> 00:29:40.359
went there after work. I think it's when I was

382
00:29:40.400 --> 00:29:44.920
doing a Friday finishing at two o'clock on the shift.

383
00:29:44.920 --> 00:29:47.559
So I went there. Some of these details might be

384
00:29:47.599 --> 00:29:51.480
completely wrong, but it doesn't matter. Unless you like things

385
00:29:51.480 --> 00:29:54.880
to be correct, then it does matter, I suppose, but

386
00:29:54.920 --> 00:29:57.200
then you're never going to know you I mean, I

387
00:29:57.279 --> 00:30:01.319
can't prove what time, what day was that I went there.

388
00:30:01.720 --> 00:30:05.559
I really don't know. So I went to the hospital,

389
00:30:06.039 --> 00:30:11.319
went to the cancer ward, and I went. I met

390
00:30:11.400 --> 00:30:15.240
my friend first, the one that was did I no,

391
00:30:15.359 --> 00:30:19.480
I didn't, actually wasn't with me. I went as went

392
00:30:19.559 --> 00:30:22.720
up to the thing. I didn't know where I was looking. Luckily,

393
00:30:23.079 --> 00:30:24.920
and the person I was in college with was there,

394
00:30:25.400 --> 00:30:30.640
so she waved and I went over and he was

395
00:30:30.680 --> 00:30:32.319
behind the curtain, so I so I went. You know,

396
00:30:32.319 --> 00:30:36.160
I pulled the curtain over, so you're right, I said, yeah,

397
00:30:36.279 --> 00:30:38.200
he said, obviously, I'm not am I. I said, okay,

398
00:30:38.240 --> 00:30:40.519
fair enough, So why would you ask me if I'm

399
00:30:40.519 --> 00:30:43.799
all right? I'm in hospital? I said, all right, I'm

400
00:30:43.799 --> 00:30:46.559
not not charging you, am I? He said sorry. So

401
00:30:46.640 --> 00:30:52.200
we had a little kiss and then I I basically

402
00:30:52.240 --> 00:30:54.440
didn't know what I was going to do. I really

403
00:30:54.480 --> 00:31:01.839
didn't know. But what I did have it in a

404
00:31:02.000 --> 00:31:08.799
huge amount in me was the wish to help other people.

405
00:31:11.240 --> 00:31:14.880
I wanted to help him as much as I've ever

406
00:31:15.000 --> 00:31:19.119
wanted to help anyone in my life. You know, I

407
00:31:19.119 --> 00:31:23.160
couldn't have wanted to help him more than if i'd

408
00:31:23.279 --> 00:31:27.559
see a puppy fall into a river. You know. It's

409
00:31:27.559 --> 00:31:32.920
that kind of not quite that extreme level, but it

410
00:31:33.359 --> 00:31:39.960
really did feel like a life for death situation, although

411
00:31:40.000 --> 00:31:44.359
it wasn't, but to me it felt like that. So

412
00:31:45.680 --> 00:31:49.400
they asked the nurses to leave us alone for half

413
00:31:49.440 --> 00:31:54.160
an hour. That is, his wife said, I'm gonna go

414
00:31:54.200 --> 00:31:55.759
and get a cup of coffee on the stand out

415
00:31:55.799 --> 00:31:58.799
of reception. Make sure no one disturbs you. Pull the

416
00:31:58.839 --> 00:32:07.160
curtains around. Now. It was super noisy in there. I mean,

417
00:32:07.200 --> 00:32:09.079
the only way to make it noisier is if a

418
00:32:09.119 --> 00:32:14.920
brass band walked through seriously or a jet pilot went past,

419
00:32:15.119 --> 00:32:18.319
honking its horn like the dukes of hazard. It was

420
00:32:18.880 --> 00:32:21.400
very noisy, and there's you know, there's nothing wrong with that,

421
00:32:21.440 --> 00:32:26.200
it's just how it is very noisy environment. But it

422
00:32:26.240 --> 00:32:29.839
didn't seem to matter because he was about to have

423
00:32:29.920 --> 00:32:33.759
this procedure. He refused to have it done until I'd

424
00:32:33.799 --> 00:32:36.839
spent some time talking to him. So I spent half

425
00:32:36.880 --> 00:32:41.839
an hour focusing on relaxing him and preparing him for

426
00:32:41.880 --> 00:32:45.759
the procedure. He knew what the procedure was. I didn't

427
00:32:45.799 --> 00:32:47.880
need to know about it. He knew what it was

428
00:32:47.920 --> 00:32:50.599
because had it done before, so he knew exactly what

429
00:32:50.720 --> 00:32:58.240
was going to be done. But in his imagination it

430
00:32:58.319 --> 00:33:04.000
went well. In his imagine nation it felt he felt relaxed.

431
00:33:07.160 --> 00:33:12.519
And for me, however, weird this is I was sending

432
00:33:17.079 --> 00:33:22.279
from my perspective, I was sending relaxation to him. I

433
00:33:22.319 --> 00:33:25.759
was imagining that I was sending him healing and I

434
00:33:25.839 --> 00:33:31.640
was sending him comfort. And if I'm honest, that is

435
00:33:31.640 --> 00:33:36.200
what I've always done when I was face to face

436
00:33:36.279 --> 00:33:41.319
with someone doing chronic pain relief or whatever the hypnosis

437
00:33:41.359 --> 00:33:46.559
thing would be. When that eyes closed, I would imagine

438
00:33:46.640 --> 00:33:53.839
sending the feeling that they want to them now what

439
00:33:53.880 --> 00:33:56.200
that does. Regardless of whether or not it helped them,

440
00:33:56.680 --> 00:34:00.880
it helped me. And that's something that I kind of

441
00:34:02.039 --> 00:34:06.960
noted in my head because although it did make sense

442
00:34:09.480 --> 00:34:16.159
from a meditative state, from a meditation angle, I still

443
00:34:16.239 --> 00:34:20.920
thought there's something in this. But I wasn't doing it

444
00:34:21.440 --> 00:34:26.000
so that I could feel more relaxed. I generally wanted

445
00:34:26.679 --> 00:34:30.760
him or whoever I was with, to feel to feel

446
00:34:30.840 --> 00:34:34.079
more comfort in that part of your body that needs

447
00:34:34.119 --> 00:34:41.559
to have more comfort. And at the end of it,

448
00:34:41.639 --> 00:34:49.760
he felt really relaxed. He was absolutely zero discomfort. Bearing

449
00:34:49.800 --> 00:34:52.639
in mind, you know, he had a really serious condition

450
00:34:53.760 --> 00:34:57.000
and it's maybe the first time he had zero discomfort

451
00:34:57.000 --> 00:35:03.960
for a while. I left him alone. He went and

452
00:35:04.079 --> 00:35:12.639
had his had his procedure, and I spoke to him

453
00:35:12.679 --> 00:35:16.880
probably the next day to see how he was, and

454
00:35:17.559 --> 00:35:21.280
I'd already received note that it had gone really well,

455
00:35:22.360 --> 00:35:26.159
and it wasn't. It was completely different this time because

456
00:35:26.159 --> 00:35:30.119
he expected it to go well. He expected to feel

457
00:35:30.480 --> 00:35:35.519
comfort and confident, he expected to feel relaxed, and there

458
00:35:35.599 --> 00:35:38.639
was that kind of because it has an effect when

459
00:35:38.719 --> 00:35:42.119
he obviously doesn't it when if you expect calmness and

460
00:35:42.159 --> 00:35:48.199
comfort it's gonna have that positive reaction for you. I mean,

461
00:35:48.199 --> 00:35:51.800
it's just standing. It's not it's not even it's not

462
00:35:51.920 --> 00:35:56.599
even scientific. Really, it's just obvious, isn't it. And it's

463
00:35:56.599 --> 00:36:03.599
as obvious as gravity. So mind you do sometimes wonder

464
00:36:04.079 --> 00:36:11.000
Daddy long legs? How how has nature created Daddy long

465
00:36:11.079 --> 00:36:18.599
legs one of the most poisonous insects, but can't bite,

466
00:36:18.920 --> 00:36:22.559
there's no way of releasing the poison, cannot fly in

467
00:36:22.599 --> 00:36:30.920
a straight line, even if it was offered a million pounds. It's, yeah, phenomenal.

468
00:36:31.679 --> 00:36:34.360
I love Daddy longlegs. I like them a lot. I

469
00:36:34.440 --> 00:36:35.760
used to eat them when I was a kid, so

470
00:36:35.960 --> 00:36:38.519
I'm not proud of that, you know. But I was

471
00:36:38.559 --> 00:36:44.159
like three years old, so okay, I was forty five.

472
00:36:44.360 --> 00:36:48.800
But you know, it doesn't matter. When you got a

473
00:36:48.800 --> 00:36:53.320
hospital out of hospital and they couldn't they couldn't do anything.

474
00:36:53.639 --> 00:36:55.800
They couldn't. All they could do is treat it. There

475
00:36:55.840 --> 00:36:59.599
was nothing else that they could do. So it's you know,

476
00:36:59.599 --> 00:37:01.519
I don't get all heavy and talk about that. But

477
00:37:02.360 --> 00:37:04.199
I did visit him at home and do some pain

478
00:37:04.239 --> 00:37:09.079
relief with him, and that also helped. And it seemed

479
00:37:09.880 --> 00:37:16.440
something a bit strange that he not strange, but because

480
00:37:16.440 --> 00:37:22.159
he'd already spent time listening to me, he felt more

481
00:37:22.199 --> 00:37:29.000
relaxed just me being there, just hearing my voice. And

482
00:37:29.519 --> 00:37:32.639
that's another thing that I kind of ticked like that

483
00:37:32.679 --> 00:37:35.519
I just kind of remembered in my mind for future

484
00:37:35.599 --> 00:37:38.960
with the audios, because I was making videos and audios

485
00:37:38.960 --> 00:37:41.920
back then, but I was quite early into doing that.

486
00:37:43.519 --> 00:37:51.639
I was focusing more on real life people sort of. Yeah.

487
00:37:52.039 --> 00:37:57.440
I mean the first recordings that I yeah, I think

488
00:37:57.480 --> 00:38:00.679
the first recordings I uploaded to the end that were

489
00:38:00.840 --> 00:38:06.559
actual live recordings that I had done with the drug

490
00:38:06.599 --> 00:38:10.880
rehab and the alcohol charity groups, the relaxation groups I did.

491
00:38:11.239 --> 00:38:14.639
So I would record them on a little dickation thing

492
00:38:16.280 --> 00:38:20.440
and then uploaded to my website or uploaded to I

493
00:38:20.480 --> 00:38:25.760
think MySpace, and then you know, wherever else I could find.

494
00:38:27.199 --> 00:38:36.000
That's before I started doing videos. So we got the

495
00:38:38.119 --> 00:38:44.000
level of comfort up, the distressed way down, so he

496
00:38:44.079 --> 00:38:50.760
felt comfortable again, and then he had the thing is

497
00:38:55.159 --> 00:38:56.880
it would have been better to have both of them

498
00:38:56.920 --> 00:39:01.360
sit in there, because her stress levels were a level

499
00:39:03.760 --> 00:39:07.199
I mean, you know, for good reason. She also needed

500
00:39:07.239 --> 00:39:12.440
to relax deeply, and so he was kind of quite

501
00:39:12.559 --> 00:39:17.559
jovial and calm. But she wasn't. Again, she's not a judgment.

502
00:39:17.599 --> 00:39:23.960
I mean this is you know, who would be calm

503
00:39:24.000 --> 00:39:31.719
in that situation. But it was just nice. It felt

504
00:39:31.800 --> 00:39:36.960
nice to know that. Actually imagination, because even if it's

505
00:39:36.960 --> 00:39:40.679
me talking, you're the one doing the imagining. You know.

506
00:39:40.760 --> 00:39:48.119
If I say, for example, visualize a gentle warm beam

507
00:39:48.159 --> 00:39:56.559
of light moving to a part of your body that

508
00:39:56.599 --> 00:40:02.559
you would like to have more comfort. Visualize that gentle

509
00:40:02.639 --> 00:40:13.559
warm beam of light maybe traveling from the heart of

510
00:40:13.679 --> 00:40:16.679
someone that you love deeply, maybe someone that you used

511
00:40:16.679 --> 00:40:19.639
to love deeply, maybe someone's not around anymore. But imagine

512
00:40:19.639 --> 00:40:23.800
that beam of light shining down from heaven into your

513
00:40:23.920 --> 00:40:37.840
part of your body. It has an effect changes how

514
00:40:37.880 --> 00:40:40.599
you feel. So I'm the one saying it, but you're

515
00:40:40.599 --> 00:40:51.079
the one imagining it. So there's certain things mental imagery

516
00:40:52.440 --> 00:41:01.320
affects the brain activity. So when you imagine, is this

517
00:41:01.440 --> 00:41:05.119
something that's done with things like skiing and golf, practicing

518
00:41:05.559 --> 00:41:08.280
in your mind, in your in your remind in your

519
00:41:08.320 --> 00:41:15.920
mind imagining it, or practicing taking basketball shots things like

520
00:41:15.960 --> 00:41:23.599
that actually, or rifling, you know, do it like Olympic games?

521
00:41:23.639 --> 00:41:27.119
Things you know where you target practice or bow and

522
00:41:27.239 --> 00:41:36.599
arrow things. Mental rehearsing can be just as effective as

523
00:41:36.719 --> 00:41:43.039
physical rehearsals. You do need both, but someone that mentally rehearses,

524
00:41:44.039 --> 00:41:49.559
as opposed to someone that just physically rehearses, has an edge.

525
00:41:51.239 --> 00:41:58.679
It affects the the muscles, it affects the movement, it

526
00:41:58.760 --> 00:42:06.679
affects how we feel, and it changes expectation because, as

527
00:42:06.719 --> 00:42:11.639
we all know, if we expect, really really expect things

528
00:42:11.639 --> 00:42:17.239
to go well, generally they do. And there's a good

529
00:42:17.280 --> 00:42:22.039
example of this. There's two really good examples of and

530
00:42:22.079 --> 00:42:24.639
they've done this in research. It's an old thing, but

531
00:42:26.559 --> 00:42:31.440
two tests. So if you have someone on a typrope

532
00:42:32.719 --> 00:42:36.239
walk in on a tightrope that knows how to do

533
00:42:36.360 --> 00:42:39.199
it but isn't particularly good, but they you know, it's

534
00:42:39.239 --> 00:42:42.679
not a long typrope or actually no, let's say a

535
00:42:42.679 --> 00:42:45.960
planka would forget the typerope, so just a planka wood,

536
00:42:46.400 --> 00:42:51.679
it's on the floor. They'll walk along easy, you know,

537
00:42:51.800 --> 00:42:55.480
they walk six foot maybe ten foot planka would they'll

538
00:42:55.480 --> 00:43:01.079
walk on it, but it's six foot in the air,

539
00:43:06.519 --> 00:43:09.320
or put it three foot in the air. Well, even

540
00:43:09.360 --> 00:43:11.039
if they fall off, they're not going to hurt themselves.

541
00:43:11.159 --> 00:43:14.880
Or two foot in the air changes how they feel

542
00:43:14.920 --> 00:43:23.480
about it. So if they imagine to themselves, everything's fine,

543
00:43:24.840 --> 00:43:27.039
even the one on the peak on the floor. If

544
00:43:27.039 --> 00:43:29.920
those imagine, you know, let's say it's a twelve fifteen

545
00:43:29.960 --> 00:43:37.280
foot and they say to themselves, I'm going to do

546
00:43:37.320 --> 00:43:40.400
this easy. This is easy, this is easy, this is easy.

547
00:43:40.719 --> 00:43:42.800
I'm going to do this easily, and do this easily,

548
00:43:43.559 --> 00:43:46.880
and they will. But some people, if they if you

549
00:43:46.880 --> 00:43:49.360
get them to say I'm going to fall off, I'm

550
00:43:49.360 --> 00:43:51.000
going to fall off. I'm going to fall off. I'm

551
00:43:51.000 --> 00:43:54.000
going to fall off, and get them to rehearsed out

552
00:43:54.039 --> 00:43:56.039
before they do it, and then get them to say

553
00:43:56.079 --> 00:44:00.400
that either out loud or to themselves, then chants are there.

554
00:44:00.400 --> 00:44:02.880
We will actually fall off, even when it's on the floor.

555
00:44:05.760 --> 00:44:08.440
Another one would be if you put a bunch of

556
00:44:08.519 --> 00:44:15.840
plates or maybe glasses with whining on a tray or

557
00:44:15.920 --> 00:44:21.199
water on a tray, and you're walking through a busy restaurant.

558
00:44:22.119 --> 00:44:24.599
You can walk into the other side of the restaurant. Now,

559
00:44:24.639 --> 00:44:29.199
if you're saying to yourself or you expect everything to

560
00:44:29.199 --> 00:44:35.360
be fine, it's going to be fine. But if you're

561
00:44:35.400 --> 00:44:37.360
saying to yourself, I'm going to drop it, I'm going

562
00:44:37.440 --> 00:44:39.320
to drop it. I'm going to drop it. I'm going

563
00:44:39.400 --> 00:44:42.400
to drop it. I'm going to drop it. Then the

564
00:44:42.480 --> 00:44:45.519
chance that you're dropping it is quite high. So we

565
00:44:45.599 --> 00:44:50.320
affect ourselves by what we think. If before that all

566
00:44:50.320 --> 00:44:51.960
it did was focus I'm going to drop it. I'm

567
00:44:51.960 --> 00:44:54.039
going to drop it for about half an hour before

568
00:44:54.039 --> 00:44:59.320
they actually got there. It's it's again this is so

569
00:44:59.519 --> 00:45:08.719
obvious in that, but mental practice can enhance motor processes control,

570
00:45:10.239 --> 00:45:17.039
and also mental imagery can reduce physical discomfort as well,

571
00:45:20.559 --> 00:45:23.760
and it can affect the healing processes that can activate

572
00:45:25.159 --> 00:45:29.480
the same brain regions as the actual experience, So you're

573
00:45:29.480 --> 00:45:33.719
actually activating the same part of your brain as you

574
00:45:33.760 --> 00:45:39.880
would if you were physically doing that thing, which is

575
00:45:39.960 --> 00:45:46.320
kind of amazing. Really, it's almost like the brain doesn't

576
00:45:46.320 --> 00:45:49.480
know the difference between doing it and thinking about it,

577
00:45:51.639 --> 00:46:00.239
which then really brings to just really really focuses on

578
00:46:00.400 --> 00:46:04.320
the idea of what do you say to yourself, What

579
00:46:04.400 --> 00:46:11.880
do you feel about yourself, what do you expect? Because

580
00:46:11.960 --> 00:46:16.679
that has an effect. How you feel about yourself affects

581
00:46:17.760 --> 00:46:22.519
how you feel, how you are, how you behave in

582
00:46:22.599 --> 00:46:28.400
the same ways what we think about someone else, you know.

583
00:46:29.360 --> 00:46:31.119
I don't know about you, but there's been times when

584
00:46:31.159 --> 00:46:35.079
I've I've gone into a situation and I've expected that

585
00:46:35.159 --> 00:46:40.159
person to be rude and really rehearse that in my mind,

586
00:46:42.599 --> 00:46:45.639
there's no benefit of doing that. But it's just stuff

587
00:46:45.679 --> 00:46:48.199
that I've done in the past, not on purpose, just

588
00:46:48.599 --> 00:46:51.280
it was just going on and on. I didn't necessarily

589
00:46:51.320 --> 00:46:55.000
know how to stop it at the time, and I'd

590
00:46:55.079 --> 00:46:59.320
go into that scenario and I would dislike that person

591
00:46:59.599 --> 00:47:07.000
and I would feel that they disliked me, but actually

592
00:47:08.239 --> 00:47:11.000
they probably didn't, or maybe they did. Maybe my attitude

593
00:47:12.119 --> 00:47:16.360
was not nice because I had, as zig Ziggler would say,

594
00:47:16.400 --> 00:47:25.360
I had stinking thinking. There's no thing called a thing

595
00:47:25.480 --> 00:47:28.920
called mirror therapy where patients for your reflection of their

596
00:47:29.000 --> 00:47:33.079
unaffected limb and can trick the brain into perceiving movement

597
00:47:33.599 --> 00:47:39.239
in the affected limb, thereby reducing physical discomfort. So if

598
00:47:39.280 --> 00:47:41.199
you've got a mirror, Let's say someone's got a problem

599
00:47:41.239 --> 00:47:46.280
with their left hand and that's the problematic hand. For example,

600
00:47:47.119 --> 00:47:50.440
put a mirror the right hand. You know, it looks

601
00:47:50.519 --> 00:47:55.679
like your left hand is there, and you can focus

602
00:47:55.840 --> 00:47:59.920
on your left hand and looking at that image, looking

603
00:48:00.199 --> 00:48:05.079
that mirror image. Just imagine it's feeling calm and relaxed,

604
00:48:07.800 --> 00:48:10.719
and someone could actually stand there, be next to you

605
00:48:10.760 --> 00:48:15.280
and just tap tap that hand, that right hand, and

606
00:48:15.320 --> 00:48:19.760
you can feel that it feels fine, and that's not

607
00:48:19.840 --> 00:48:24.559
how the left hand would feel normally. It changes the

608
00:48:24.599 --> 00:48:29.840
way your left hand feels. It's also being done with

609
00:48:29.960 --> 00:48:34.679
people who have lost a limb in a way to relax.

610
00:48:35.320 --> 00:48:39.599
So that's someone that's maybe got phantom they call it phantom,

611
00:48:39.639 --> 00:48:44.079
but you know, got problems, still got discomfort in let's

612
00:48:44.079 --> 00:48:47.000
say a hand that's not there anymore. So they can

613
00:48:47.159 --> 00:48:50.360
use that mirror technique. So what they do is they're

614
00:48:50.360 --> 00:48:56.320
looking at image and they really relax that hand that

615
00:48:56.320 --> 00:49:03.639
they're looking at in the mirror, which in turn reduces

616
00:49:03.719 --> 00:49:08.559
that physical discomfort that they were having before. And it's

617
00:49:08.880 --> 00:49:13.360
a brain thing. It's actually it feels real because the

618
00:49:13.440 --> 00:49:18.079
brain on a level of course knows it's a mirror,

619
00:49:19.559 --> 00:49:24.199
but in another way doesn't. That's quite interesting. I think

620
00:49:25.559 --> 00:49:29.920
you got neuro feedback so using I mean I don't

621
00:49:30.000 --> 00:49:32.559
have that. I wish I did have access to this stuff.

622
00:49:32.920 --> 00:49:35.360
It would be so much fun. But you can use

623
00:49:35.440 --> 00:49:42.880
real time brain imaging to learn to control the physical

624
00:49:43.000 --> 00:49:49.320
sensations and to activate those related brain regions, which can

625
00:49:49.440 --> 00:49:55.480
lead to significant reductions in that you know, discomfort you

626
00:49:55.519 --> 00:50:00.840
had before. And I think also you got things like

627
00:50:00.920 --> 00:50:06.320
biofeedback machines and I'd love to get one of those

628
00:50:06.440 --> 00:50:08.480
skull cap things, you know that they put on with

629
00:50:08.480 --> 00:50:11.880
all those wires and you can just see which parts

630
00:50:11.920 --> 00:50:16.840
of the brain are being activated. I'm pretty sure the

631
00:50:16.880 --> 00:50:21.559
more you the more time you spend with one of

632
00:50:21.639 --> 00:50:24.440
those hats on. I won't call them hats, but I

633
00:50:24.480 --> 00:50:27.920
don't know what the correct term is looking at that image,

634
00:50:28.360 --> 00:50:33.960
the more you can start activating different parts. Because now

635
00:50:34.000 --> 00:50:40.719
they've got limbs like mechanical robotic limbs that can be

636
00:50:41.000 --> 00:50:45.119
activated by the brain, by the person's brain, Like they

637
00:50:45.119 --> 00:50:47.840
can imagine the hand and the right finger move in

638
00:50:48.599 --> 00:50:53.119
and it moves, which is phenomenal. I mean, it's just

639
00:50:54.440 --> 00:50:58.320
it is. I know the bionic Man had this fifty

640
00:50:58.440 --> 00:51:03.480
years ago, but you know he had six million dollars

641
00:51:03.559 --> 00:51:10.880
to play with, didn't he. But this phenomenal stuff. And

642
00:51:11.599 --> 00:51:17.599
there's technology now where someone that's maybe quadriplegic can use

643
00:51:17.639 --> 00:51:22.440
a computer with their mind and can you know, play

644
00:51:22.440 --> 00:51:27.960
a game or type stuff out talk you know type

645
00:51:27.960 --> 00:51:32.639
stuff to talk out to screen. You know, it's like phenomenal, amazing.

646
00:51:33.679 --> 00:51:37.960
So this is only going to improve and get better.

647
00:51:38.519 --> 00:51:40.519
I don't know why I said improve and get better

648
00:51:40.519 --> 00:51:45.280
because it's the same thing, isn't it. So I'm just

649
00:51:45.320 --> 00:51:48.559
looking at the practical sides of this. This is much

650
00:51:48.599 --> 00:51:53.239
more sensible than yesterday's recording. Oh so pleased because you know,

651
00:51:54.159 --> 00:51:58.119
I'm winning a weird I mean, they're not supposed to

652
00:51:58.159 --> 00:52:03.400
be super super serious. Sometimes I go off on a tangent.

653
00:52:04.480 --> 00:52:13.760
So the practical, some practical techniques you can explore when

654
00:52:13.800 --> 00:52:18.360
it comes to imagining for ourselves, because this is really

655
00:52:18.400 --> 00:52:23.280
about imagining sending healing to someone else. But it's kind

656
00:52:23.320 --> 00:52:27.920
of first Awards exploring the power of your mind from

657
00:52:27.960 --> 00:52:34.440
a scientific perspective, not from a wah wah or from

658
00:52:35.400 --> 00:52:40.039
a spiritual perspective that not everybody would potentially agree with.

659
00:52:40.800 --> 00:52:42.920
But when it comes to science, when it comes to

660
00:52:43.800 --> 00:52:48.599
should we say fact, something that's been studied for decades

661
00:52:48.599 --> 00:52:57.960
and decades and decades, you can pretty much have a

662
00:52:57.960 --> 00:53:04.440
bit of faith in that something that you can research yourself.

663
00:53:06.039 --> 00:53:09.559
You know, I think it's quite nice sometimes to say, Okay,

664
00:53:09.599 --> 00:53:16.519
well I want to find out, what's this? What's guided imagery?

665
00:53:16.880 --> 00:53:19.760
What's this bloke talking about? Guided imagery? Is it a

666
00:53:19.760 --> 00:53:22.960
real thing? And you can you can see you can

667
00:53:22.960 --> 00:53:25.679
google it or whatever, and it is. What's this mental

668
00:53:25.960 --> 00:53:32.599
imagery and brain activity? You can search it, neuro feedback,

669
00:53:32.800 --> 00:53:34.960
you can search it. It's all, you know, it's all

670
00:53:35.000 --> 00:53:39.360
on the internet. There's books written about it, there's lectures

671
00:53:39.400 --> 00:53:45.320
on YouTube. It's this is you know. There are inventions

672
00:53:45.440 --> 00:53:52.599
being created probably every day based on this technology that's

673
00:53:52.679 --> 00:53:58.719
continually growing. So if you're going to do something for yourself,

674
00:53:59.320 --> 00:54:05.920
and we mentioned and like a healing visualization, I saw

675
00:54:05.920 --> 00:54:10.440
about that beam coming down and going into that part

676
00:54:10.440 --> 00:54:14.239
of your body that you would like to have more comfort,

677
00:54:16.559 --> 00:54:19.519
So that's something you could do, or imagine healing moving

678
00:54:19.519 --> 00:54:22.960
into that part of your body. You can imagine healing

679
00:54:23.039 --> 00:54:25.599
moving into the top of your head is something that

680
00:54:25.639 --> 00:54:30.039
I quite like to do. And for some reason, it's

681
00:54:30.119 --> 00:54:37.480
kind of it's yellow, but it's liquid, almost like sunshine.

682
00:54:39.599 --> 00:54:42.039
And imagine it pouring into the top of my head

683
00:54:42.400 --> 00:54:45.840
and it's moving through my body all the way down

684
00:54:46.000 --> 00:54:52.559
to my toes and just filling, gradually filling my entire body,

685
00:54:53.440 --> 00:55:01.920
you know, fingers, hands, feet, legs, knees, thar is, bum groin,

686
00:55:03.039 --> 00:55:11.119
lower back, upper back, stomach, chest, arms, shoulders, neck, throat,

687
00:55:13.719 --> 00:55:23.400
the jaw, my ears, my nose, my eyes, my face,

688
00:55:24.639 --> 00:55:29.119
my scalp, and then I imagine it overflowing a little

689
00:55:29.119 --> 00:55:35.480
bit like a volcano but less hot, you know, healing

690
00:55:36.400 --> 00:55:40.760
and then overflowing so it's covered. It's you know, it's

691
00:55:40.800 --> 00:55:46.079
filled inside my body, and now it's overflowing to cover

692
00:55:46.159 --> 00:55:51.199
your skin. So now it's covering the outside of your

693
00:55:51.239 --> 00:56:00.239
body with this healing liquid energy. So that's the thing

694
00:56:00.280 --> 00:56:04.079
I do because it feels quite nice. I think you've

695
00:56:04.119 --> 00:56:09.039
got a positive imagery that you can do. Encourage, you

696
00:56:09.079 --> 00:56:12.400
can envision, you can think about a place where you

697
00:56:12.559 --> 00:56:19.360
feel safe and comfortable. And I suppose it's not everybody's

698
00:56:19.400 --> 00:56:24.920
into visualization. I'm not great myself a visualization. I'm pretty

699
00:56:24.960 --> 00:56:28.239
good when I'm asleep. I'm good a lot of things

700
00:56:28.239 --> 00:56:38.000
on i'm asleep, especially sleeping. But you've got the ideas.

701
00:56:38.039 --> 00:56:41.360
You use as many senses as you can. So if

702
00:56:41.400 --> 00:56:48.800
it was, for example, laying next to a lake, maybe

703
00:56:48.800 --> 00:56:51.880
it's a place from the past that you loved that

704
00:56:51.960 --> 00:56:55.119
you used to lie down and feel so relaxed. So

705
00:56:55.159 --> 00:56:59.559
you can perhaps smell the air, smell the trees, the flowers,

706
00:57:00.159 --> 00:57:05.239
hear the lake gently tinkling by or whatever they do sprinkling,

707
00:57:06.599 --> 00:57:14.800
and maybe hear a cow in a field going, I

708
00:57:14.840 --> 00:57:19.440
don't know whatever sounds that you would hear, maybe another

709
00:57:19.559 --> 00:57:24.760
cow going mm hmmm, because it couldn't hear what the

710
00:57:24.800 --> 00:57:27.159
other one was saying because I'm talking too much and

711
00:57:27.199 --> 00:57:30.039
they can't hear over me. But you know, whatever it

712
00:57:30.039 --> 00:57:34.239
could be, you can imagine how it feels to have

713
00:57:34.639 --> 00:57:38.920
the ground support in your body, or maybe you're in

714
00:57:38.960 --> 00:57:44.199
a hammock or sitting in a chair in a that

715
00:57:44.239 --> 00:57:48.039
are like a beach bed thing whatever whatever it is

716
00:57:48.159 --> 00:57:54.280
that feels comfortable. And then maybe you can also have

717
00:57:54.440 --> 00:57:59.320
like all a taste. Maybe you can, because sometimes if

718
00:57:59.320 --> 00:58:02.239
you're in a beach, for example, you can maybe taste

719
00:58:02.360 --> 00:58:08.239
the salty air of the sea, and then you've got

720
00:58:08.280 --> 00:58:12.280
the feeling not just a feeling of being supported by

721
00:58:12.360 --> 00:58:16.239
the chair or the ground, but maybe the feeling of

722
00:58:16.960 --> 00:58:20.360
a breeze on your face or on your hands, on

723
00:58:20.440 --> 00:58:27.039
your body. So you know, it's kind of that's just

724
00:58:27.280 --> 00:58:34.920
an example. It could be anything, and it can be

725
00:58:34.960 --> 00:58:39.440
a way to let go and to feel comfort, because

726
00:58:40.679 --> 00:58:43.760
the good thing about it is you think you're kind

727
00:58:43.760 --> 00:58:48.800
of outside because you're imagining it, you start to feel

728
00:58:48.800 --> 00:58:56.199
it in your own body, and that comfort you're imagining,

729
00:58:59.159 --> 00:59:01.440
you're it's like you're your mind doesn't know the difference,

730
00:59:02.039 --> 00:59:06.320
or your brain doesn't know the difference, and you just

731
00:59:06.320 --> 00:59:12.000
feel relaxed. You've got positive injury, so I've got that.

732
00:59:12.000 --> 00:59:15.559
You've got mirror visualization, So I already kind of talked

733
00:59:15.599 --> 00:59:22.559
about that, but you could do it in a different way.

734
00:59:22.639 --> 00:59:25.239
You could actually imagine the mirror. I've done these kind

735
00:59:25.239 --> 00:59:31.639
of recordings before where you imagine yourself looking in the

736
00:59:31.679 --> 00:59:43.239
mirror and see yourself feeling really relaxed, really peaceful, and

737
00:59:43.400 --> 00:59:46.000
just notice how that feels as you look at yourself

738
00:59:46.679 --> 00:59:55.400
feeling really relaxed and really peaceful. And I've done like

739
00:59:55.519 --> 00:59:59.800
magic mirrors in the past. Word ask you to step

740
00:59:59.800 --> 01:00:05.239
in to that feeling experience again. So maybe it's a

741
01:00:05.239 --> 01:00:09.679
feeling for the past when you felt so relaxed and calm.

742
01:00:09.960 --> 01:00:14.679
Then you step in there and absorb and reexperience that

743
01:00:14.760 --> 01:00:22.559
feeling of calmness, looseness, and then you can step out again,

744
01:00:22.800 --> 01:00:26.320
but you can leave that old feeling that was there

745
01:00:26.360 --> 01:00:29.800
before you can leave that in the mirror and step out,

746
01:00:30.679 --> 01:00:35.639
just bringing the good feelings, just keeping the sense of comfort.

747
01:00:40.800 --> 01:00:43.480
So there's lots of different things you can do. So

748
01:00:43.599 --> 01:00:48.320
these are things you can do for yourself. Now, this

749
01:00:48.400 --> 01:00:57.639
session really is about sending healing to others, and I

750
01:00:57.679 --> 01:01:02.159
think it's there's different ways to look at this. I'm

751
01:01:02.199 --> 01:01:05.559
going to look at both the positive and the negatives

752
01:01:05.599 --> 01:01:09.920
of sending of the way we think towards other people,

753
01:01:10.679 --> 01:01:15.199
because both are valid, and the negative explains the positive

754
01:01:15.800 --> 01:01:23.480
in a way. It does that make sense. So our

755
01:01:23.599 --> 01:01:31.559
thoughts towards other people amplifies our own pain. Now, anyone

756
01:01:31.719 --> 01:01:35.119
can argue this, but this is fact. No one can

757
01:01:35.280 --> 01:01:38.639
really really argue. And I know some people that I'm

758
01:01:38.679 --> 01:01:41.159
never going to forgive the person. Why would I forgive

759
01:01:41.239 --> 01:01:45.599
someone for what they did? But the point of forgiveness

760
01:01:45.639 --> 01:01:51.400
is not to let them off. It's to help you.

761
01:01:53.480 --> 01:01:57.039
It's to let yourself off. It's not to release them,

762
01:01:57.079 --> 01:02:01.199
it's to release you. And I don't know if that's

763
01:02:01.239 --> 01:02:05.199
always explained, you know, like we need to forgive other

764
01:02:05.280 --> 01:02:10.000
people as forgive, and it can be a bit like

765
01:02:10.519 --> 01:02:16.559
just go away. Of course I'm not. It's almost as

766
01:02:16.639 --> 01:02:20.880
if they're being asked, well, by forgiving that person, I'm

767
01:02:20.960 --> 01:02:23.519
going to say that it's okay what they did, and

768
01:02:23.559 --> 01:02:29.159
it's never okay, and it isn't that Forgiving someone's not

769
01:02:29.199 --> 01:02:32.960
saying it's okay. Forgiving someone is not letting them off.

770
01:02:33.480 --> 01:02:39.719
It's not releasing them, it's releasing you. It's healing you.

771
01:02:41.920 --> 01:02:46.599
So that's an example where I'm going with this. This

772
01:02:46.679 --> 01:02:48.719
is I'm not going to focus much on the negative.

773
01:02:48.800 --> 01:02:53.280
But the fact is, if if we're angry towards someone,

774
01:02:55.760 --> 01:03:01.159
how does that feel for us? Because we're kind of

775
01:03:01.400 --> 01:03:05.079
when we think about someone and we're angry towards them,

776
01:03:05.559 --> 01:03:09.360
we're basically sending angry, negative energy to them in our

777
01:03:09.400 --> 01:03:13.559
minds and all it does is bounce off of them,

778
01:03:13.800 --> 01:03:21.239
comes back to us increased, it increases. And there's an

779
01:03:21.239 --> 01:03:24.320
old Buddhist or it might be zen or Buddhist term

780
01:03:24.880 --> 01:03:28.320
saying being angry. If someone is like someone chucking hot

781
01:03:28.360 --> 01:03:30.840
coals at you and you catch them in your hand,

782
01:03:33.280 --> 01:03:36.639
that's what anger's like. You're worse off than they will.

783
01:03:37.239 --> 01:03:40.559
You know, you're angry. They they got rid of the

784
01:03:40.599 --> 01:03:43.360
hot coal, you're still holding it and it's burning a

785
01:03:43.360 --> 01:03:49.719
hole in your hand. So someone chucks a hot coal

786
01:03:49.760 --> 01:03:55.079
at you, move out away. That's their stuff, isn't it.

787
01:03:55.119 --> 01:03:57.920
That's their anger, and you can let them keep it.

788
01:04:00.920 --> 01:04:06.760
There's another thing that is probably worth looking at, thinking about.

789
01:04:07.199 --> 01:04:09.199
And I spent a lot of time around people that

790
01:04:09.239 --> 01:04:15.360
were unwell and something I've noticed, I mean, talking is important.

791
01:04:16.559 --> 01:04:19.679
Talking is really important, having someone to talk to, to

792
01:04:19.800 --> 01:04:26.199
discuss things with, someone to be kind to you and

793
01:04:26.280 --> 01:04:33.119
to show consideration and love, someone to show caring. But

794
01:04:33.159 --> 01:04:37.559
there's also a level of it comes a time when

795
01:04:39.360 --> 01:04:42.480
when you look at the situation, how much time you

796
01:04:42.599 --> 01:04:47.000
spending or how much time is that person spending focusing

797
01:04:47.119 --> 01:04:55.360
on the negative wanting to tell everyone about it. And

798
01:04:56.320 --> 01:04:59.719
I don't know if you notice some people and again

799
01:04:59.760 --> 01:05:03.159
it's not a criticism really because they don't know what

800
01:05:03.199 --> 01:05:07.639
they're doing, but they talk in a way of they're

801
01:05:07.679 --> 01:05:15.760
explaining how they feel and explaining in graphic detail how

802
01:05:15.800 --> 01:05:20.440
awful they feel. And while they're saying it, they're saying,

803
01:05:21.000 --> 01:05:24.039
and you feel this, and then you feel this there,

804
01:05:24.320 --> 01:05:26.960
and then you feel that there, and then this happens

805
01:05:27.119 --> 01:05:29.599
and then you feel like this. They're using that word,

806
01:05:29.760 --> 01:05:32.599
you feel like this. As they're explaining how they feel

807
01:05:34.199 --> 01:05:37.880
and that's fine if I'm telling you about something really positive.

808
01:05:39.760 --> 01:05:43.159
If I want you to feel really relaxed and to

809
01:05:43.199 --> 01:05:47.280
feel really calm, I can tell you about something that

810
01:05:47.400 --> 01:05:51.840
happened where I felt really calm and relaxed and peaceful,

811
01:05:52.440 --> 01:05:54.559
and I can talk to you about how it felt,

812
01:05:54.920 --> 01:05:59.880
because you know I was lying lying on this. Something happened. Actually,

813
01:06:01.239 --> 01:06:04.559
it was during quite a weird period. I was kicked

814
01:06:04.559 --> 01:06:06.039
out of where I was living. What I had to

815
01:06:06.039 --> 01:06:09.119
find someone new to live. It was a student accommodation,

816
01:06:09.320 --> 01:06:13.800
so to be fair, I had finished college seventeen years earlier.

817
01:06:14.320 --> 01:06:20.920
But it was getting a little bit too much, and

818
01:06:20.960 --> 01:06:23.639
I sat down on his chair that reclined a little bit.

819
01:06:24.000 --> 01:06:26.159
This was in the counseling office that I used to work,

820
01:06:27.920 --> 01:06:34.280
and every muscle in my body relaxed. So if i'd

821
01:06:34.280 --> 01:06:36.599
explain this to you for you to have this feeling,

822
01:06:37.280 --> 01:06:44.599
I'd go through like every it was like your shoulders relaxed, Yeah,

823
01:06:45.039 --> 01:06:50.159
your hands relaxed. It's like explaining to you how to

824
01:06:50.360 --> 01:06:54.920
do it. But when someone's ill, you don't want them

825
01:06:54.920 --> 01:06:57.800
to explain to you how to be that way, Or

826
01:06:57.800 --> 01:07:01.079
when someone's going through physical comfort, we don't want to

827
01:07:01.079 --> 01:07:05.840
hear how to do it, even though they're not really

828
01:07:05.880 --> 01:07:09.880
trying to tell people how to do it, So it

829
01:07:09.960 --> 01:07:14.320
might be useful just to notice. I try and notice

830
01:07:14.360 --> 01:07:16.840
if I ever do that, which I'm sure I do,

831
01:07:19.039 --> 01:07:23.559
and I try and change it in the same way.

832
01:07:23.800 --> 01:07:26.920
Even just by talking about how it felt for me,

833
01:07:27.920 --> 01:07:31.960
it still can have an effect on you or the listener.

834
01:07:32.880 --> 01:07:37.480
If I'm talking about how just relax in my back,

835
01:07:38.079 --> 01:07:43.559
my shoulders, my hands felt heavy but almost light at

836
01:07:43.559 --> 01:07:49.480
the same time, and it kind of was just weird

837
01:07:49.559 --> 01:07:56.440
how when my hands felt relaxed and heavy, my feet

838
01:07:56.559 --> 01:08:01.880
seemed to copy. And then for some reason, I notice

839
01:08:01.960 --> 01:08:08.800
my eyes and my eyes for some reason, when my

840
01:08:08.880 --> 01:08:15.719
eyes are relaxed, my jaw becomes relaxed. And when I

841
01:08:15.960 --> 01:08:18.600
raise my eyebrows with my eyes closed and look up,

842
01:08:20.319 --> 01:08:24.800
there's a certain feeling I get, almost like being in

843
01:08:24.840 --> 01:08:31.640
a bubble of safety where no physical feeling touches me.

844
01:08:32.920 --> 01:08:37.600
It's just comfort. It's almost like being in some kind

845
01:08:37.640 --> 01:08:49.359
of imaginary safe womb, completely safe everything I need, peaceful,

846
01:08:50.760 --> 01:08:53.159
don't have to do anything, don't have to say anything,

847
01:08:55.000 --> 01:09:06.159
don't have to think about anything, really peaceful place. Okay,

848
01:09:06.199 --> 01:09:09.239
I just heard the biggest yawn in the world from downstairs.

849
01:09:10.479 --> 01:09:14.119
Maybe she's listening to me. Maybe I'm talking too loudly.

850
01:09:14.199 --> 01:09:20.279
I'll send her to sleep. So these things, by sending

851
01:09:21.239 --> 01:09:25.760
thinking angrily or thinking negatively towards someone has an effect

852
01:09:25.880 --> 01:09:39.640
on us. So if that's the case, then obviously thinking

853
01:09:39.800 --> 01:09:48.319
positively has the opposite effect. According to this, I found

854
01:09:48.319 --> 01:09:50.720
a two thousand and one study in the Journal of

855
01:09:50.880 --> 01:09:57.960
Behavioral Medicine showed that people who practice forgiveness had lower

856
01:09:57.960 --> 01:10:02.239
blood pressure, heart rate, and parted less pain than those

857
01:10:02.359 --> 01:10:08.880
who were held onto resentment. Again, I mean, I'm pretty

858
01:10:08.880 --> 01:10:12.199
because I'm so so old. I've met a lot of

859
01:10:12.239 --> 01:10:19.079
people full of resentment. It seems they're not happy, and

860
01:10:19.199 --> 01:10:22.439
the resentment doesn't give them anything. There's no there's no

861
01:10:22.560 --> 01:10:27.760
upside to it, there's no benefit to it. Pride, maybe

862
01:10:28.760 --> 01:10:32.800
I will not forgive. Yeah, but if the forgiveness isn't

863
01:10:32.840 --> 01:10:38.000
for the other person, it's for you. Really isn't for them,

864
01:10:38.279 --> 01:10:47.960
it's for you, And negativity it traps us. We keep

865
01:10:48.000 --> 01:10:53.159
ourselves If you if you're focus on replaying arguments, wishing

866
01:10:53.199 --> 01:10:57.279
them harm, blaming them, all that stuff, we keep ourselves

867
01:10:57.319 --> 01:11:03.359
locked into that feeling. Flip at the other side, sending

868
01:11:03.399 --> 01:11:12.520
people kindness, wishing people well, sending healing, it freezes us.

869
01:11:12.560 --> 01:11:14.960
But if it was to lock us into anything, or

870
01:11:15.000 --> 01:11:23.920
lock us into feeling, what would that feeling be, positivity, feeling, kindness, healing.

871
01:11:26.800 --> 01:11:31.600
It's quite weird, though you think about it, is to

872
01:11:31.680 --> 01:11:33.800
be able to still be angry about something that happened

873
01:11:33.840 --> 01:11:39.279
such a long time ago, holding us back. What's the

874
01:11:39.319 --> 01:11:45.239
point in that, you know, it increases it just it

875
01:11:45.279 --> 01:11:50.239
makes everything worse. So that's why I'm focusing on the

876
01:11:50.239 --> 01:11:55.000
opposite of that. But I thought I just mentioned the

877
01:11:52.960 --> 01:11:57.239
the negative side just so we can kind of get

878
01:11:57.239 --> 01:12:02.439
more of a grip on the positive side, because even

879
01:12:02.479 --> 01:12:11.680
though it's obvious, I think it's sometimes useful to say.

880
01:12:12.319 --> 01:12:18.000
So you can send, imagine sending healing to somebody, doesn't

881
01:12:18.000 --> 01:12:21.800
matter if they need it. I would argue that everybody

882
01:12:21.960 --> 01:12:24.479
could do with some healing. There's no one in the

883
01:12:24.520 --> 01:12:26.439
world that would like turn down a bit of healing,

884
01:12:26.479 --> 01:12:29.479
a bit of love, bit of kindness, whether they know

885
01:12:29.560 --> 01:12:33.800
it or not. I think everybody could use that from

886
01:12:33.840 --> 01:12:41.840
all around the world. And you can send healing in

887
01:12:41.920 --> 01:12:45.600
your mind to anybody. It can be someone that you know,

888
01:12:46.159 --> 01:12:48.119
it could be someone that you love deeply. It could

889
01:12:48.159 --> 01:12:51.600
be someone that you don't know at all. He's someone

890
01:12:51.680 --> 01:12:57.680
the complete stranger. It doesn't really matter. So there's different

891
01:12:57.720 --> 01:13:03.560
ways you can send the healing. You just imagine it.

892
01:13:05.680 --> 01:13:09.000
You can take a breath in, filling yourself with calmness

893
01:13:09.000 --> 01:13:14.520
and relaxation as you excel, imagine sending that calm breath

894
01:13:14.560 --> 01:13:20.399
towards the other person that you're imagining. So each in

895
01:13:20.600 --> 01:13:26.239
how every time you breathe in it can recharge you

896
01:13:27.520 --> 01:13:35.800
with more of that sense of peace, more of that

897
01:13:36.000 --> 01:13:40.000
sense of calmness, more of that sense of healing, And

898
01:13:40.079 --> 01:13:42.560
every time you breathe out, you send it out again,

899
01:13:44.079 --> 01:13:45.720
And you can keep doing that for as long as

900
01:13:45.720 --> 01:13:52.720
you want. You could, technically, I suppose, do it all

901
01:13:52.760 --> 01:13:57.319
the time, but then not choose a particular person, just

902
01:13:57.319 --> 01:14:02.640
to let that healing with every exhale just spread to

903
01:14:02.720 --> 01:14:12.039
anyone and everyone whoever needs it. You can do a

904
01:14:12.079 --> 01:14:14.359
thing as well, where you can loosen your own body

905
01:14:14.399 --> 01:14:18.720
with each breath, so when you breathe in the healing,

906
01:14:21.520 --> 01:14:27.039
it moves into your body because in the same way, ironically,

907
01:14:27.560 --> 01:14:30.199
the same way that when you send out anger to someone,

908
01:14:30.439 --> 01:14:34.640
you get it back and it's stronger the anger is

909
01:14:34.680 --> 01:14:46.760
stronger the same as with the healing. You send out love, healing, respect, kindness, comfort, relaxation, peacefulness.

910
01:14:47.079 --> 01:14:52.640
You send that energy out, it doesn't bounce off the person.

911
01:14:53.439 --> 01:14:56.880
They absorb it, but it also comes back to you

912
01:14:59.279 --> 01:15:04.560
and it turns in to this continuous back and forth

913
01:15:04.920 --> 01:15:09.239
of healing and comfort. And the more you send, the

914
01:15:09.239 --> 01:15:15.399
more you get back, because it just grows, just the

915
01:15:15.399 --> 01:15:21.479
way the anger can grow, Resentment can grow, healing can grow,

916
01:15:23.359 --> 01:15:32.039
Peacefulness grows, peacefulness, just thorenity, whatever words you want to use. Really,

917
01:15:32.920 --> 01:15:35.600
and it's something I used to like to do. If

918
01:15:35.640 --> 01:15:39.960
you can hear the screeching in the garden, bliss them,

919
01:15:40.079 --> 01:15:43.720
I'm going to send peace and love. It worked, they've

920
01:15:43.760 --> 01:15:47.279
gone away. So I used to do this on a

921
01:15:47.359 --> 01:15:52.279
bus well, I would imagine that, do you know sprinklers,

922
01:15:52.319 --> 01:15:54.600
like if there was I guess a fire or whatever,

923
01:15:54.960 --> 01:15:56.840
or if you put little light and there were a sprinkler,

924
01:15:56.880 --> 01:15:59.479
which I set it off of the whole bus. Maybe

925
01:16:00.199 --> 01:16:05.239
I used to imagine that sprinkler was be sprinkling and

926
01:16:05.319 --> 01:16:10.520
invisible sprinklers of healing would spray over everybody on the

927
01:16:10.560 --> 01:16:17.640
bus and completely just cover them with healing, with peace,

928
01:16:18.439 --> 01:16:26.279
with relaxation, and it was weird because people seemed to

929
01:16:26.279 --> 01:16:28.439
go quiet when I did it. I'm not saying this

930
01:16:28.479 --> 01:16:30.880
for any reason. It might be more to do with

931
01:16:30.920 --> 01:16:33.840
the fact that I just farted and no one else

932
01:16:33.880 --> 01:16:36.159
wanted to be blamed for it. I don't know, but

933
01:16:38.479 --> 01:16:41.039
it felt good to me. I'm not just letting the air,

934
01:16:41.119 --> 01:16:47.359
letting the gas out, but imagining that the healing was spreading. Yeah,

935
01:16:47.399 --> 01:16:49.680
the bus driver went around and opened all the windows.

936
01:16:52.319 --> 01:16:55.000
You could also picture writing a letter of card or

937
01:16:55.039 --> 01:16:58.399
a card in your mind full of kind, healing words.

938
01:16:59.399 --> 01:17:02.359
Now I've done this years ago. I was really going

939
01:17:02.399 --> 01:17:05.359
for a difficult time, and I wrote a letter to

940
01:17:05.479 --> 01:17:08.880
the person, not just telling them how I felt, but

941
01:17:08.920 --> 01:17:15.079
also kindness as well. It helped, really helped. But imagine

942
01:17:15.119 --> 01:17:17.880
sending a letteral card in your mind, full of kind,

943
01:17:17.960 --> 01:17:21.920
healing words to someone that could be anyone, doesn't matter

944
01:17:21.920 --> 01:17:25.319
who it is, but you seal it in an imaginary

945
01:17:25.399 --> 01:17:27.640
envelope and you mail it through the air to them.

946
01:17:28.520 --> 01:17:30.520
You don't have to know the exact words. It can

947
01:17:30.600 --> 01:17:33.359
just be a feeling. You just put a feeling in

948
01:17:33.359 --> 01:17:38.800
that envelope, sending the feeling of comfort, just trusting it.

949
01:17:41.039 --> 01:17:43.039
But as you send it off, you can feel a

950
01:17:43.119 --> 01:17:47.399
lightness in your body. There's so many different things. You

951
01:17:47.439 --> 01:17:50.319
can hold them in a healing bubble, which kind of

952
01:17:50.439 --> 01:17:53.279
like you know when we're looking up with your eyebrows

953
01:17:53.479 --> 01:17:56.880
vison and you can look up into that healing bubble,

954
01:17:57.119 --> 01:18:02.720
maybe join them, maybe have them join you peacefulness, or

955
01:18:02.760 --> 01:18:11.319
maybe just imagine they're in their own healing bubble, just

956
01:18:11.359 --> 01:18:20.560
giving them some space to calm, feel relaxed. Also, remember

957
01:18:20.680 --> 01:18:23.720
that we're all sharing the same oxygen, the same breath,

958
01:18:24.600 --> 01:18:29.199
we're really sharing the same air, and we are all

959
01:18:29.239 --> 01:18:33.680
connected by energy, so we can choose whether it's positive

960
01:18:34.439 --> 01:18:38.319
energy or otherwise. I'd go for the positive. It makes

961
01:18:38.399 --> 01:18:43.000
more sense. And the more kindness, the more relaxation, the

962
01:18:43.000 --> 01:18:46.760
more healing you send out, the better that you feel.

963
01:18:48.720 --> 01:18:53.920
There's little, tiny little things you can do. Just smiling

964
01:18:54.000 --> 01:18:57.840
gently when you're thinking of a person, even if it's

965
01:18:57.920 --> 01:19:00.640
just in your own mind, just thinking kind be towards

966
01:19:00.640 --> 01:19:12.319
someone can help you feel better. Sometimes Whispering kind words,

967
01:19:13.159 --> 01:19:20.960
just like things like comfort or feeling relaxed, because that

968
01:19:21.039 --> 01:19:22.880
goes both ways. It can go to them, it can

969
01:19:22.920 --> 01:19:30.479
go to you. Just whispering those words you don't have

970
01:19:30.520 --> 01:19:34.000
to believe anything mystical. Just allowing your mind to care

971
01:19:34.840 --> 01:19:41.279
can activate deep, deep biological shifts really can affect you

972
01:19:41.920 --> 01:19:48.600
in a really big way. Positive and sending the healing,

973
01:19:48.800 --> 01:19:52.239
it's not about fixing the person. It's not about anything

974
01:19:52.279 --> 01:19:55.600
like that. It's just simply offering space for positivity and

975
01:19:55.680 --> 01:19:59.000
renewal for them and for you, knowing that that will

976
01:19:59.000 --> 01:20:04.720
come back. Doing it for that reason giving, not wanting

977
01:20:04.720 --> 01:20:08.680
anything in return giving, But the fact is it does

978
01:20:08.760 --> 01:20:16.439
come back. And also kind imagination. It changes body chemistry,

979
01:20:16.600 --> 01:20:21.079
leading to lower physical perception so you feel better, It

980
01:20:21.079 --> 01:20:30.960
improves your immune responses and better overall well being. So

981
01:20:31.600 --> 01:20:33.800
positive I mean, you know, you could say, well, this

982
01:20:33.880 --> 01:20:37.439
is just about positive thinking, but it's much much more

983
01:20:37.479 --> 01:20:41.359
than that, much much more than that. And it's not

984
01:20:41.399 --> 01:20:45.720
about pretending. You know, you're not trying to force yourself

985
01:20:45.760 --> 01:20:48.039
to love everyone. You don't have to like them or

986
01:20:48.079 --> 01:20:52.960
forgive everything they've done. It's about choosing what you carry

987
01:20:53.079 --> 01:20:57.520
inside you. And when you send a healing, you're not

988
01:20:57.600 --> 01:21:00.159
letting them off the hook. Like I said earlier, you're

989
01:21:00.279 --> 01:21:10.079
unhooking yourself from the suffering. So ultimately, sending healing isn't

990
01:21:10.159 --> 01:21:13.520
just a gift to them, it's a gift you give

991
01:21:13.600 --> 01:21:19.039
to yourself a softer body, a calmer mind, and a

992
01:21:19.119 --> 01:21:24.560
heart free enough to finally maybe just hurt a little less,

993
01:21:25.560 --> 01:21:31.800
feel more calm, feel more relaxed, allow your body to

994
01:21:31.920 --> 01:21:39.000
also improve. So thank you for listening. Remember to be

995
01:21:39.199 --> 01:21:42.239
kind to yourself, because you do deserve to be happy

996
01:21:43.439 --> 01:21:49.479
and be gentle with yourself. You deserve to feel safe.

997
01:21:50.079 --> 01:22:04.640
Lots of love. Bye. Relax in a more deep and

998
01:22:08.479 --> 01:22:15.840
meaningful way, maybe in a way that can not just

999
01:22:16.159 --> 01:22:26.239
allow you to feel calmer now and throughout the time

1000
01:22:26.920 --> 01:22:35.279
we spend together here, not just relaxed at the end

1001
01:22:35.319 --> 01:22:39.760
of the recording when it's finished and you can enjoy

1002
01:22:39.960 --> 01:22:57.359
that sense of comfort and peace, but also I think

1003
01:22:57.399 --> 01:23:08.600
it would be nice to have those feelings of relaxation

1004
01:23:10.920 --> 01:23:25.159
continue for longer after the recording has ended, so that

1005
01:23:25.279 --> 01:23:37.760
you can still benefit from listening to my voice, maybe

1006
01:23:37.800 --> 01:23:49.159
in a few hours time, perhaps tomorrow, and then by

1007
01:23:49.279 --> 01:23:57.239
listening regularly, especially if you find like some people do

1008
01:23:57.600 --> 01:24:01.279
and myself as well. I sometimes I've find one particular

1009
01:24:01.399 --> 01:24:11.439
recording that really resonates with me, and I just listened

1010
01:24:11.520 --> 01:24:16.800
to it over and over again every morning, every evening,

1011
01:24:24.439 --> 01:24:29.079
there was this recording from We're going back to about

1012
01:24:29.199 --> 01:24:34.439
nineteen ninety nine. It wasn't hypnosis, but it was a

1013
01:24:34.560 --> 01:24:44.039
guided visualizations. It kind of was hypnosis, really, and I

1014
01:24:44.119 --> 01:24:47.399
managed to find it again and it still has the

1015
01:24:47.439 --> 01:24:56.680
same effect on me. And part of it was the

1016
01:24:56.760 --> 01:25:09.760
person's voice relaxed me. She just felt so peaceful, and

1017
01:25:09.840 --> 01:25:16.680
I'd look forward to listening to her in the morning

1018
01:25:17.119 --> 01:25:28.199
and in the evening, and I knew before even pressing

1019
01:25:28.319 --> 01:25:36.239
the play button that since I've done that, pressed the

1020
01:25:36.319 --> 01:25:45.439
play button. This is in the days of CD players,

1021
01:25:48.399 --> 01:25:53.880
pressed the play button. In fact, it might have even

1022
01:25:53.920 --> 01:25:58.119
been a tape tape recorder. I'd lie down on the

1023
01:25:58.199 --> 01:26:11.600
bed and then even without necessarily listening to her words

1024
01:26:14.920 --> 01:26:24.279
because I had them memorized. Really, it was as if

1025
01:26:24.319 --> 01:26:35.520
my body knew exactly what to do, and the muscles

1026
01:26:35.800 --> 01:26:57.159
just almost went into automatic relaxation, and I remember my

1027
01:26:57.319 --> 01:27:11.239
mind would slow down. Now. Now, I was listening to

1028
01:27:11.319 --> 01:27:20.560
this recording in the early days of learning hypnosis, and

1029
01:27:20.800 --> 01:27:29.720
long before I ever made any videos or audio recordings myself,

1030
01:27:30.920 --> 01:27:34.279
because I didn't start doing that till two thousand and six,

1031
01:27:41.199 --> 01:27:57.079
I knew, I knew how helpful I found being able

1032
01:27:57.199 --> 01:28:06.239
to just let go, to have that trust in the

1033
01:28:06.359 --> 01:28:16.720
person that I'm listening to, knowing that it's going to

1034
01:28:16.760 --> 01:28:27.600
be just as relaxing, if not more so. Each time

1035
01:28:27.840 --> 01:28:40.359
you hear my voice, you may feel the same. Some

1036
01:28:40.680 --> 01:28:54.880
people have been listening to me for over a decade,

1037
01:28:55.680 --> 01:29:00.359
maybe not solidly, obviously not twenty four hours a day,

1038
01:29:01.479 --> 01:29:09.720
but maybe people come back. Some people maybe listen every day.

1039
01:29:19.720 --> 01:29:25.680
That's something that I do which you may not realize

1040
01:29:28.119 --> 01:29:46.680
by listening, is when I record these recordings. Now, for example,

1041
01:29:51.239 --> 01:29:59.000
I also am affected by the words that I say.

1042
01:30:04.279 --> 01:30:13.640
So if I set you focus on your feet, notice

1043
01:30:13.720 --> 01:30:20.920
your feet relaxing, I will be focusing on my feet.

1044
01:30:25.840 --> 01:30:43.239
I will be noticing my feet relaxing. If I said,

1045
01:30:43.359 --> 01:30:51.039
focus on your hands, and maybe notice the difference between

1046
01:30:51.079 --> 01:31:01.920
each hand, perhaps notice the the in the room, a

1047
01:31:02.039 --> 01:31:06.680
temperature of the room. On the backs of your hands,

1048
01:31:14.479 --> 01:31:18.399
you may start to notice what almost feels like a

1049
01:31:18.520 --> 01:31:26.560
very light breeze, even though there may not be any

1050
01:31:26.960 --> 01:31:33.039
type of breeze at all where you are right now.

1051
01:31:40.079 --> 01:31:50.680
And as you become aware of your hands, I'm also

1052
01:31:51.039 --> 01:32:19.239
aware of how relaxed my hands our feeling now and

1053
01:32:19.399 --> 01:32:26.319
when it comes to potentially drifting off to sleep, which

1054
01:32:26.399 --> 01:32:40.520
may be the reason you're listening. I also feel drowsy

1055
01:32:42.760 --> 01:32:56.239
when I make these recordings. I also notice my mind drifting.

1056
01:33:04.159 --> 01:33:16.760
In fact, at times I've actually fallen asleep without even noticing,

1057
01:33:21.600 --> 01:33:30.760
and then I carry on talking. And it's only when

1058
01:33:31.039 --> 01:33:40.159
I listen back to do the editing I hear snoring,

1059
01:33:42.039 --> 01:33:49.359
and I think, I don't remember snoring. I remember talking.

1060
01:33:52.199 --> 01:33:59.399
It's snoring was a pick turned up. That's why I

1061
01:33:59.479 --> 01:34:07.600
sound like when I snore. How I get read into

1062
01:34:07.680 --> 01:34:27.039
a whole experience. I don't know how you feel. How

1063
01:34:27.159 --> 01:34:37.359
relaxed do you feel in your feet, how relaxed you

1064
01:34:37.600 --> 01:34:58.800
feel in your hands. I have noticed more and more

1065
01:35:04.760 --> 01:35:17.439
that the more relaxed, deeper level of comfort you feel,

1066
01:35:21.119 --> 01:35:37.279
the easier your breathing becomes. It's almost like that additional

1067
01:35:40.439 --> 01:36:00.399
muscle relaxation. So this allows you to breathe easier hmm,

1068
01:36:00.960 --> 01:36:19.319
without necessarily focusing on your breath, however, being able to

1069
01:36:23.039 --> 01:37:03.239
notice the ease in which you breathe so naturally, you

1070
01:37:03.479 --> 01:37:48.199
breathe so very easily and smoothly. Whenever I imagine my breathing improving.

1071
01:37:53.920 --> 01:38:07.279
When I've got my eyes closed, I tend to visualize

1072
01:38:09.359 --> 01:38:23.720
a beautiful field with trees and flowers producing all that

1073
01:38:25.800 --> 01:38:58.560
life giving oxygen and it feels nice too, if nothing else,

1074
01:39:01.760 --> 01:39:35.880
just taking some time away from everything, enjoying that feeling

1075
01:39:36.279 --> 01:40:26.840
of peace serenity with a joyful heart. Time seems to

1076
01:40:27.039 --> 01:41:02.159
just drip by, so very slowly, relaxed, so deeply peaceful,

1077
01:41:12.079 --> 01:42:01.359
completely unattached to any thoughts whatsoever in this moment, completely free,

1078
01:42:21.359 --> 01:43:12.720
noticing that your mind has slowed down. Slowed down because

1079
01:43:12.920 --> 01:43:41.479
nothing really requires your attention. You can enjoy the physical

1080
01:43:41.840 --> 01:43:53.479
sensations of allowing the stress to rip out of your body,

1081
01:44:00.119 --> 01:44:23.800
repairing out of every part of your body and being

1082
01:44:24.159 --> 01:45:02.840
released from your brain. Change your mind slowly but surely.

1083
01:45:09.640 --> 01:45:11.640
The muscles in your.

1084
01:45:11.560 --> 01:45:41.239
Legs relax ras rex.

1085
01:45:45.399 --> 01:46:23.439
So very deep thingt relax so deeply. And the feelings,

1086
01:46:26.000 --> 01:46:50.920
the pleasant feelings in your arms and shoulders, deepening each

1087
01:46:51.319 --> 01:47:14.199
part of your body further mm hm and deeper and deeper,

1088
01:47:28.680 --> 01:47:35.199
not to sin, the feelings in the back of your neck,

1089
01:47:58.319 --> 01:48:37.760
the feedings in your roosts, muscles in front of your body,

1090
01:48:48.159 --> 01:49:31.600
I will say, feeding pace deep. There's a sense of

1091
01:49:31.880 --> 01:49:41.159
pace spreads through your very core.

1092
01:50:11.399 --> 01:50:32.119
Even when you focus on your mind, her mind becomes.

1093
01:50:38.600 --> 01:52:01.479
Be and slower, even deeper. Relax fairies, slow your stomach,

1094
01:52:15.600 --> 01:52:57.560
peace fell in your stomach, held back. Notice, Notice how

1095
01:52:57.840 --> 01:53:15.800
relaxed you now feel in the hole of your back,

1096
01:53:40.960 --> 01:53:48.600
in a spy from your brain all the way down

1097
01:53:49.960 --> 01:53:59.760
the middle of your back, sending and receiving millions of

1098
01:54:00.119 --> 01:55:28.039
messages every day, deep comfort, increasing deeply relaxed, your knees, relegs,

1099
01:55:31.960 --> 01:55:41.119
spreading those signals down your spine or cord into air,

1100
01:55:41.479 --> 01:55:59.920
every part of your body, your shins, in your cor

1101
01:56:00.079 --> 01:56:55.800
off muscles, your elbows, Feelings of peace and tranquility spreading

1102
01:56:56.560 --> 01:57:09.039
through your body hm tips of your toes, to your eyes,

1103
01:57:13.439 --> 01:57:32.640
your fingers, all the way till you'll lower back, letting

1104
01:57:32.800 --> 01:58:34.720
her readia, thinker, pace, to drift in mind, just wander

1105
01:58:34.840 --> 01:58:57.119
in a way happy to let go, let go completely,

1106
01:58:59.479 --> 01:59:57.600
let go, so tranquil, the whole body enjoying a sensor

1107
02:00:22.279 --> 02:02:25.600
listening God he norey, enjoying the space, this space of

1108
02:02:25.880 --> 02:04:52.439
peace and safety, so very letting go. Maybe we can

1109
02:04:52.720 --> 02:05:04.000
just focus on the different parts of your body, just

1110
02:05:04.439 --> 02:06:13.399
to notice you forehead and your eyes mutual, so loose,

1111
02:06:33.039 --> 02:07:40.479
noticing in the sense of complete freedom, absolute freedom. Day

1112
02:08:05.840 --> 02:09:32.600
peace form energy pace to breeze so much easy los.

1113
02:09:53.199 --> 02:10:39.600
You may or may not have noticed your mind drifting

1114
02:10:42.600 --> 02:11:06.680
peaceful more any even more deep play in the direction

1115
02:11:06.880 --> 02:12:42.920
of dital blissful pace, blisshul pace directed to to pace.

1116
02:13:07.239 --> 02:13:54.079
Colm so calm, let him go, peace of mind.

1117
02:14:03.960 --> 02:15:22.840
X foty crax cyrax. Your body feels almost invisible, so

1118
02:15:23.560 --> 02:15:35.640
very relaxed and paceful, so.

1119
02:15:43.359 --> 02:15:44.319
Pace from.

1120
02:16:00.119 --> 02:16:07.760
Uh let go.

1121
02:16:24.039 --> 02:16:24.960
So so.

1122
02:16:43.280 --> 02:16:49.479
And you could start to notice that you are feeling

1123
02:16:49.879 --> 02:17:00.600
more relaxed, even though I've not purposely focused to your

1124
02:17:00.799 --> 02:17:09.159
mind upon that sense of physical comfort that is growing

1125
02:17:09.319 --> 02:17:18.159
within you throughout your body, and your mind starts to

1126
02:17:18.280 --> 02:17:28.280
slow down. And that could be almost in recognition of

1127
02:17:30.600 --> 02:17:42.680
I guess my speech not being particularly fast, and things

1128
02:17:43.079 --> 02:17:53.120
just generally feel calmer. Just by listening to my voice,

1129
02:17:56.239 --> 02:18:03.159
you give yourself an opportunity to take a break from

1130
02:18:03.239 --> 02:18:09.760
the day, take a break from your life as it is,

1131
02:18:13.159 --> 02:18:20.760
and to give yourself a rest, giving yourself permission to

1132
02:18:20.920 --> 02:18:26.159
take some time off and to allow your body to

1133
02:18:26.280 --> 02:18:36.000
relax and allow your mind to slow down, which in

1134
02:18:36.159 --> 02:18:44.040
turn releases the tension any stresses that you had in

1135
02:18:44.120 --> 02:18:53.959
your body. It's almost as if the parts of your

1136
02:18:54.000 --> 02:19:06.040
body just open up, allowing the negativity out and at

1137
02:19:06.040 --> 02:19:14.319
the same time replacing that negativity with positive healing energy,

1138
02:19:17.399 --> 02:19:22.000
which then fills your body up and your mind to

1139
02:19:23.639 --> 02:19:41.760
also starts to appreciate those feelings of increasing confidence and

1140
02:19:41.920 --> 02:19:58.520
an almost uplifting feeling, positive healing, an energy that spreads

1141
02:19:59.000 --> 02:20:09.840
through your body like a wave of comfort. And all

1142
02:20:09.920 --> 02:20:21.920
this comes from just allowing yourself a few minutes, maybe

1143
02:20:22.079 --> 02:20:24.680
half an hour, however long you want it to be,

1144
02:20:26.200 --> 02:20:38.079
to just rest and allow your mind and your body

1145
02:20:40.360 --> 02:20:57.079
to almost reset itself to the settings of comfort and relaxation, calmness,

1146
02:21:01.399 --> 02:21:10.760
which allows more room for feelings of pleasure and happiness

1147
02:21:14.799 --> 02:21:23.600
to move around your body and into your mind, almost

1148
02:21:24.399 --> 02:21:29.000
as if your mind and your body are sinking together,

1149
02:21:33.280 --> 02:21:42.959
almost mirroring each other with that growing positivity and calmness.

1150
02:21:48.040 --> 02:21:55.479
And it feels nice, really does feel nice to know

1151
02:21:55.760 --> 02:22:04.639
that you are the one that has allowed yourself to

1152
02:22:04.920 --> 02:22:18.879
feel more comfort and to experience more of this deep

1153
02:22:19.319 --> 02:22:35.399
relaxation spreading throughout your body. And as I focus on

1154
02:22:35.680 --> 02:22:41.360
each part of your body, you can notice that that

1155
02:22:41.719 --> 02:22:55.840
part becomes even more relaxed just by focusing on it.

1156
02:22:58.399 --> 02:23:08.040
It becomes even more or calm and comfortable just by focusing,

1157
02:23:12.079 --> 02:23:17.840
and as I move down your body, starting at your head,

1158
02:23:20.559 --> 02:23:25.840
the parts that you have already focused on will continue

1159
02:23:27.200 --> 02:23:34.319
to relax deeply, and those parts that have not yet

1160
02:23:34.520 --> 02:23:47.360
focused on or just automatically release any remain intention in

1161
02:23:47.559 --> 02:24:01.799
anticipation of even more comfort about to come. Now, I'm

1162
02:24:01.799 --> 02:24:08.280
going to start by focusing on your forehead. Just being

1163
02:24:08.440 --> 02:24:17.079
aware of the feelings of your forehead and any background

1164
02:24:17.319 --> 02:24:24.200
sounds like mister Herbert the Pigeon can just allow you

1165
02:24:24.399 --> 02:24:31.879
to feel even more relaxed. Just means you're in the moment.

1166
02:24:35.000 --> 02:24:40.360
This isn't this isn't a sterile environment. This is the world.

1167
02:24:43.799 --> 02:24:49.840
I live in the countryside, so there's lots of nature

1168
02:24:50.360 --> 02:25:00.840
sounds around. So as you focus on your forehead, just

1169
02:25:01.159 --> 02:25:08.879
notice how it becomes even more relaxed as you focus

1170
02:25:11.200 --> 02:25:15.680
only on my voice and that part of your body.

1171
02:25:20.879 --> 02:25:29.159
Moving down to your eyes, focusing on your eyes, noticing

1172
02:25:31.639 --> 02:25:41.319
how your eyelids feel so heavy yet so light at

1173
02:25:41.399 --> 02:25:47.840
the same time, and all the muscles around your eyes

1174
02:25:48.079 --> 02:26:02.520
relaxing completely. Moving your focus down to your mouth, your lips,

1175
02:26:03.000 --> 02:26:09.920
your tongue, your teeth, your comes, the whole of your

1176
02:26:10.000 --> 02:26:25.440
mouth relaxing calm and lease as you focus now on

1177
02:26:25.639 --> 02:26:32.559
your jaw, not just the parts of your jaw near

1178
02:26:32.639 --> 02:26:37.840
your mouth, your chin, but all the way up the

1179
02:26:38.000 --> 02:26:44.559
size of your face to your ears, the hole of

1180
02:26:44.760 --> 02:27:12.280
your jaw, feeding more relaxed calm. Focusing on your neck,

1181
02:27:14.920 --> 02:27:20.760
the front of your neck and your throat relaxing and

1182
02:27:22.239 --> 02:27:32.639
loose and calm. The sides of your neck, the right

1183
02:27:32.879 --> 02:27:45.799
and left side of your neck relax and loose and calm.

1184
02:27:52.120 --> 02:27:58.840
And now the back of your neck, focusing on the

1185
02:27:59.079 --> 02:28:09.520
back of your neck, letting go of any tension that

1186
02:28:09.719 --> 02:28:18.600
may have been there before, and enjoying that sense of

1187
02:28:19.639 --> 02:28:30.239
increasing comfort and release that you can experience in the

1188
02:28:30.399 --> 02:28:42.639
back of your neck. Moving down your back and moving

1189
02:28:42.920 --> 02:28:47.239
either side of your spine right from the top of

1190
02:28:47.319 --> 02:28:52.840
your back all the way down to the bottom of

1191
02:28:52.959 --> 02:29:09.920
your back, down to your lower back. And as you

1192
02:29:10.159 --> 02:29:17.479
move up and down your spine, you can feel the

1193
02:29:17.680 --> 02:29:32.719
muscles either side of your spine relaxing even more. And

1194
02:29:32.879 --> 02:29:39.600
as those muscles relax, that sense of comfort starts to

1195
02:29:39.799 --> 02:29:50.200
spread outwards from your spine into both sides of your back,

1196
02:29:54.000 --> 02:29:57.680
the top of your back, the middle en your lower back.

1197
02:30:01.239 --> 02:30:08.360
And as you scan gently and slowly up and down

1198
02:30:08.559 --> 02:30:13.600
your back. There's the muscles in the top of your

1199
02:30:13.719 --> 02:30:23.680
back relax and become looser. The muscles in the middle

1200
02:30:23.719 --> 02:30:31.000
of your back also seem to just almost divide from

1201
02:30:31.079 --> 02:30:44.479
each other, separating and almost melting. And in your lower

1202
02:30:44.600 --> 02:30:56.120
back there seems to be an extra special feeling of comfort.

1203
02:31:01.399 --> 02:31:07.559
The spreads into your hips. Sit down your lower back

1204
02:31:07.719 --> 02:31:15.840
and into your hips, into the area where your cosicks are,

1205
02:31:19.440 --> 02:31:25.600
and into your buttocks, and all those muscles that spread

1206
02:31:28.319 --> 02:31:38.079
bring your lower back into your hip area, start to melt,

1207
02:31:42.559 --> 02:31:54.840
start to reading, let go and don't even know where about.

1208
02:31:55.000 --> 02:32:02.239
To focus on your shoulders, your back, your spine will

1209
02:32:02.360 --> 02:32:18.799
continue un till they go. Continue to relax so calmly,

1210
02:32:23.479 --> 02:32:28.440
and then she focus on your shoulders. You may notice

1211
02:32:28.879 --> 02:33:05.520
they're already feeling really loose, They're already feeding calm those muscles.

1212
02:33:08.319 --> 02:33:20.280
Then move from your neck into your shoulders. Feel so

1213
02:33:20.680 --> 02:33:49.680
soft and gentle, so smooth and calm, and the feeling

1214
02:33:49.840 --> 02:34:02.719
in your shoulders seems to spread it deep into your shoulders,

1215
02:34:04.760 --> 02:34:14.000
a sense of relaxation, not just traveling deeply into your muscles,

1216
02:34:17.479 --> 02:34:30.360
but also relaxing the bones and moving all the way

1217
02:34:30.639 --> 02:34:39.319
to underneath your arms. Relaxing a whole area between the

1218
02:34:39.479 --> 02:34:54.040
tops of your shoulders and underneath your arms healing. You

1219
02:34:54.159 --> 02:35:07.639
feel so relaxed and comfortable in your shoulders, which sense

1220
02:35:08.000 --> 02:35:30.079
that's deep healing message into your arms. You may feel

1221
02:35:31.879 --> 02:35:36.920
almost as if your arms are not even there, because

1222
02:35:37.040 --> 02:36:20.440
they're so relaxed, so deeply, relaxed, so calm. So this

1223
02:36:28.079 --> 02:36:39.200
the feeling spreading all way down your arms to elbows,

1224
02:36:43.239 --> 02:37:12.600
including your elbows. Circumfort spreads away into rests, your forms

1225
02:37:13.200 --> 02:37:36.719
under wrists so heavy, yet at the same time, sunlight

1226
02:37:39.959 --> 02:38:10.280
and gentle frek sip now on.

1227
02:38:12.959 --> 02:38:37.000
Your hands, your hands.

1228
02:38:42.879 --> 02:39:08.040
So peaceful in your hands, the sensor.

1229
02:39:11.040 --> 02:39:12.840
Real pace.

1230
02:39:24.520 --> 02:39:38.920
Just seems to feel so familiar on your hands, relax

1231
02:39:40.239 --> 02:41:45.639
deeply Else I things things you think It taps maving

1232
02:41:45.959 --> 02:42:15.719
your attention to affront your body. Sharp counts, make a

1233
02:42:16.000 --> 02:42:19.799
new focus. Legs.

1234
02:43:38.520 --> 02:43:40.280
I love my souls.

1235
02:43:42.040 --> 02:44:37.280
And your figs, names, I relaxed, cough muscles, just shins,

1236
02:44:41.000 --> 02:46:53.120
How crazy they the faathing you faints so pace on.

1237
02:46:55.280 --> 02:47:43.280
CycL sait peaceful, circom serve peaceful.

1238
02:47:46.200 --> 02:48:24.799
Sycom so peace for RelA same peace, fall calm, love,

1239
02:48:24.920 --> 02:48:35.920
that deep relaxation to spread your chest your story so

1240
02:48:37.000 --> 02:49:03.639
relax lets me go everything. So I'm gonna start counting

1241
02:49:03.760 --> 02:49:15.440
down now from twenty down to one. You can imagine

1242
02:49:15.520 --> 02:49:19.200
in a way it's like just walking down some steps

1243
02:49:21.159 --> 02:49:25.479
and each step or twenty steps, and each step represents

1244
02:49:26.799 --> 02:49:39.680
a level of comfort. Each step represents a deepening of

1245
02:49:39.920 --> 02:49:50.600
that comfort, and the furvies you walk down those steps,

1246
02:49:50.760 --> 02:50:03.200
that deeper and more relaxed you feel. So starting with

1247
02:50:03.440 --> 02:55:35.520
number twenty twenty, nineteen, eighteen, seventeen sixtyenhhhhhhh three fourhhh F

1248
02:55:36.079 --> 02:56:42.879
s two we.

1249
02:59:58.479 --> 03:00:39.879
No US differentists us the last.

1250
03:01:01.120 --> 03:04:54.680
Eight sevenhhhh six five.

1251
03:05:01.479 --> 03:10:10.559
US US.

1252
03:08:16.040 --> 03:08:44.920
The US.

1253
03:10:41.719 --> 03:10:41.760
NO.

1254
03:10:46.520 --> 03:11:00.280
As you focus on your eyes, We're gonna countdown ten

1255
03:11:00.479 --> 03:11:15.319
down to one. Focusing just on your eyes, your eyelids,

1256
03:11:15.799 --> 03:11:24.559
the muscles around your eyes, your eye walls themselves, a

1257
03:11:24.760 --> 03:11:41.639
whole area that makes up your eye. And as we

1258
03:11:41.920 --> 03:11:50.159
count down for ten down to one, whilst focus in

1259
03:11:50.399 --> 03:12:05.760
on your eyes, you become twice is relaxed. With each

1260
03:12:06.239 --> 03:12:18.600
number counting down that you may find the all you

1261
03:12:18.920 --> 03:12:27.799
want to do is just drift off to sleep. And

1262
03:12:27.959 --> 03:12:34.520
if that's what you want, then just allow yourself to

1263
03:12:34.680 --> 03:12:49.239
do that. Now, focusing on your eyes, I'm going to

1264
03:12:49.399 --> 03:12:59.159
begin counting down from ten down to one right now

1265
03:13:34.239 --> 03:19:29.159
nine eight seven four.

1266
03:19:31.360 --> 03:21:25.760
Three us.

1267
03:22:05.440 --> 03:22:26.799
One. So counting down from ten to one ten nine

1268
03:22:28.520 --> 03:22:56.200
eight seven six five four three two one. And maybe

1269
03:22:56.360 --> 03:22:59.280
that was a bit too quick in order to relax.

1270
03:23:00.479 --> 03:23:04.719
Maybe it's a bit too fast for you to notice

1271
03:23:05.000 --> 03:23:13.040
the calming of your body, maybe even a little bit

1272
03:23:13.120 --> 03:23:17.200
of pressure there, like you're counting down from ten to one.

1273
03:23:17.319 --> 03:23:20.719
Would you expect me to do man, expect me to

1274
03:23:20.719 --> 03:23:24.719
just to go with floppy just because you're counting down.

1275
03:23:30.319 --> 03:23:33.600
We could try it again, but this time I'll go

1276
03:23:33.680 --> 03:23:40.719
a bit slower this time, and you focus on the

1277
03:23:40.879 --> 03:23:45.000
whole of your body before we focus on your legs.

1278
03:23:47.440 --> 03:23:56.600
Just notice how your body does start to feel more

1279
03:23:57.040 --> 03:24:16.079
relaxed with every number that I count down ten nine

1280
03:24:21.879 --> 03:25:50.959
eight seven six five four three two one. I just

1281
03:25:51.200 --> 03:25:57.120
notice how how you feel, generally, how your body feels.

1282
03:26:03.799 --> 03:26:12.079
It's not necessarily even about counting down from ten to one.

1283
03:26:15.040 --> 03:26:28.440
It's that space that you have, that space between being

1284
03:26:32.040 --> 03:26:43.600
active physically or mentally to just sitting or lying down,

1285
03:26:44.280 --> 03:26:49.079
just being there, not doing anything, not saying anything, or

1286
03:26:49.920 --> 03:26:56.159
needing to think about anything. So it opens up a space,

1287
03:26:57.159 --> 03:27:06.319
you know, a bit of a space, a gap. And

1288
03:27:06.440 --> 03:27:11.000
the more I came down from ten to one, the

1289
03:27:11.079 --> 03:27:19.040
bigger that gap becomes. So there's that gap of calmness,

1290
03:27:20.479 --> 03:27:36.120
of comfort, relaxation. It's a nice feeling, and it moves

1291
03:27:37.719 --> 03:27:47.600
those stresses or discomforts physically or emotionally, moves them away,

1292
03:27:54.399 --> 03:27:55.319
allows you.

1293
03:27:58.079 --> 03:27:58.600
To just.

1294
03:28:01.559 --> 03:28:07.600
Slow down. So I'm going to count again from ten

1295
03:28:07.719 --> 03:28:16.079
down to one, and notice that gap widening, the gap,

1296
03:28:17.879 --> 03:28:22.479
And as it widens, it's almost like the stress and

1297
03:28:22.639 --> 03:28:40.200
attention falls into the gap and gives you that distance

1298
03:28:42.200 --> 03:29:46.280
that space. Now ten nine, eight, seven, six, five, four

1299
03:30:04.600 --> 03:30:21.600
three two.

1300
03:30:39.920 --> 03:30:40.159
One.

1301
03:30:52.040 --> 03:30:56.079
How is your body feel.

1302
03:30:58.040 --> 03:30:58.200
Now?

1303
03:31:10.920 --> 03:31:15.079
Can you notice that? Do you feeling calmer.

1304
03:31:22.680 --> 03:31:22.760
There?

1305
03:31:22.799 --> 03:31:51.559
You're feeling more relaxed as we now focus on your legs,

1306
03:31:53.280 --> 03:32:13.719
just your legs. We're just gonna start with focusing on

1307
03:32:14.159 --> 03:32:33.319
your thighs. Of course, it's not the most exciting thing

1308
03:32:33.479 --> 03:32:40.000
to be doing because I'm sure, like most of your

1309
03:32:40.040 --> 03:32:51.719
body is not a lot going on right now. Just

1310
03:32:51.920 --> 03:32:58.040
focusing on the whole of your thighs, the tops of

1311
03:32:58.120 --> 03:33:06.520
your thighs, your thighs, the bottoms of your thighs, your

1312
03:33:06.639 --> 03:33:11.959
outer thighs, and your inner thighs. Basically the whole of

1313
03:33:12.000 --> 03:33:19.799
your thigh that leads into your hip and it goes

1314
03:33:20.840 --> 03:33:30.959
down to your knee joint. Now this is a big area,

1315
03:33:35.440 --> 03:33:40.360
it's a very heavy area. It's very strong, probably the

1316
03:33:40.520 --> 03:33:55.200
strongest muscles in your body or in your thighs. But

1317
03:33:55.239 --> 03:34:03.639
I don't think we perhaps give enough attention to our thighs.

1318
03:34:09.600 --> 03:34:11.000
Perhaps we don't.

1319
03:34:12.360 --> 03:34:32.799
Acknowledge how important our thighs are to our lives, how

1320
03:34:32.959 --> 03:34:42.079
much they actually do for us all through our lives.

1321
03:34:49.239 --> 03:34:55.079
And it may seem sound really weird, but I think

1322
03:34:55.159 --> 03:35:00.920
that all of our body parts spec actually have. Thighs

1323
03:35:01.879 --> 03:35:09.200
need some TLC, a bit of love shown, a bit

1324
03:35:09.280 --> 03:35:27.959
of acknowledgement. I thank you gratitude for our thighs do

1325
03:35:28.200 --> 03:35:37.879
for us. And I know this may sound a bit strange.

1326
03:35:40.479 --> 03:35:43.559
Maybe you think, why am I. Surely I should be

1327
03:35:43.639 --> 03:35:48.399
out in the garden hugging a tree or something. Wow,

1328
03:35:52.520 --> 03:35:54.799
it's hard to set a microphone up on a tree.

1329
03:35:55.840 --> 03:35:58.120
That's why I'm doing this indoors. Otherwise I wouldn't be

1330
03:35:58.159 --> 03:36:02.040
outside hugging a tree. I can't see the television from

1331
03:36:02.079 --> 03:36:12.639
the tree. If you move down to your knees, gain

1332
03:36:12.959 --> 03:36:21.040
such an important part, and I think we don't necessarily

1333
03:36:22.600 --> 03:36:30.239
I'll speak for myself here. I don't necessarily appreciate all

1334
03:36:30.360 --> 03:36:35.319
that my needs do for me until I have a

1335
03:36:35.440 --> 03:36:40.479
problem with my knee. It's occasionally if I ever maybe

1336
03:36:40.520 --> 03:36:46.120
i'll bash it, or it's aching for some reason. It's

1337
03:36:46.399 --> 03:36:52.120
then that I realize how much it does. You know,

1338
03:36:52.239 --> 03:36:58.200
the benefit of being able to use my legs without

1339
03:37:00.000 --> 03:37:07.200
any kind of physical discomfort is a beautiful thing that's

1340
03:37:07.440 --> 03:37:15.799
possibly not appreciated until it's temporarily removed. You know that's comfort.

1341
03:37:19.920 --> 03:37:24.520
But as you focus on your knees, regardless of how

1342
03:37:24.600 --> 03:37:32.079
your knees feel, you can have that sense of gratitude

1343
03:37:33.639 --> 03:37:36.239
and love to your knees for all that they do

1344
03:37:36.440 --> 03:37:49.440
for you, and you can still have that attention on

1345
03:37:49.559 --> 03:37:56.239
your thighs. Maybe notice how your thighs feel. Maybe you've

1346
03:37:56.440 --> 03:38:14.000
notice that they are relaxing more deeply as you focus

1347
03:38:14.200 --> 03:38:19.760
now on the bottoms of your legs, your shins, and

1348
03:38:19.840 --> 03:38:29.120
your calf muscles, the bones between your knees and your feet, incorporating,

1349
03:38:29.200 --> 03:38:41.520
of course, your ankles so important. Anyone that's had even

1350
03:38:41.959 --> 03:38:48.559
like the slightest sprain of an ankle knows how how

1351
03:38:48.840 --> 03:38:58.959
much we take our ankles for granted. And it's kind

1352
03:38:59.000 --> 03:39:04.479
of strange in a way when you think that. You know, logically,

1353
03:39:04.840 --> 03:39:07.920
our wrists are a lot thinner than the rest of

1354
03:39:07.959 --> 03:39:12.680
our arms, which is okay, it doesn't I can't see

1355
03:39:12.680 --> 03:39:16.159
any problem with that because we're just picking stuff up

1356
03:39:17.760 --> 03:39:23.360
by our ankles so much thinner than the rest of

1357
03:39:23.440 --> 03:39:34.319
our legs, and from a physics perspective or logical even

1358
03:39:34.399 --> 03:39:40.079
it doesn't really make sense that all this weight would

1359
03:39:40.200 --> 03:39:47.040
ultimately be resting on your ankles then leading to your

1360
03:39:47.079 --> 03:40:01.159
feet that thin area, thin bone. Yeah, so much great

1361
03:40:01.280 --> 03:40:13.000
work supports us, supports our body for a lifetime, helps

1362
03:40:13.120 --> 03:40:23.280
us to balance, helps you to get around and be mobile.

1363
03:40:29.600 --> 03:40:37.399
And there's the calf muscles. Of course, when I was younger,

1364
03:40:37.760 --> 03:40:41.159
I couldn't see the pointing calf muscles. Didn't seem to

1365
03:40:41.280 --> 03:40:47.159
do anything. Okay, if I walked around on tiptoes, then

1366
03:40:47.360 --> 03:40:51.079
my calf muscles get some work. But of course that's

1367
03:40:51.200 --> 03:40:55.159
not true. The calf muscles are being used whenever we

1368
03:40:55.639 --> 03:41:09.159
use their legs and your shins there to protect your

1369
03:41:09.280 --> 03:41:18.280
lower legs, shaped in a way almost as a protector

1370
03:41:18.719 --> 03:41:33.440
for the bone, leading of course to your ankles and

1371
03:41:33.559 --> 03:41:40.520
your feet. But we're not going to focus on your feet.

1372
03:41:40.600 --> 03:41:44.959
We're just going to focus on the legs. I realize,

1373
03:41:47.040 --> 03:41:50.920
and now that I've mentioned your feet, you'll probably focusing

1374
03:41:51.159 --> 03:41:54.280
on them anyway, So maybe I should focus on your

1375
03:41:54.319 --> 03:42:00.159
feet a little bit. You can have them in your

1376
03:42:00.200 --> 03:42:06.600
awareness the same as you have your thighs in your awareness.

1377
03:42:07.440 --> 03:42:11.280
Even though we haven't been focusing on your thighs for

1378
03:42:11.280 --> 03:42:22.280
a few minutes, I've been focusing on your ankles, there's

1379
03:42:22.319 --> 03:42:37.559
still that sensation of comfort in your thighs, and there's

1380
03:42:37.680 --> 03:42:46.879
that movement of energy because the thighs hold lots of

1381
03:42:46.959 --> 03:42:53.159
different sensations. Of course, there's the muscles, the big strong

1382
03:42:53.319 --> 03:43:05.360
muscles that we have in our thighs, but the skin

1383
03:43:07.280 --> 03:43:11.719
on the outside of the thighs, as in the outside

1384
03:43:11.760 --> 03:43:21.159
of all of our body, can be very sensitive, sensitive

1385
03:43:21.319 --> 03:43:34.319
to the touch, sensitive to temperature, and inside your thighs

1386
03:43:36.840 --> 03:43:41.559
the bones, there's the muscle, there's the blood, vessels, the

1387
03:43:41.799 --> 03:43:47.319
ar trees, to all this stuff that's inside your thighs.

1388
03:43:51.760 --> 03:43:55.120
I guess sometimes it'd be nice if you could actually

1389
03:43:55.200 --> 03:44:02.600
put your fingers inside your thighs and mess up so

1390
03:44:02.680 --> 03:44:06.239
you can message on the outside, of course, but to

1391
03:44:06.280 --> 03:44:09.440
be able to get deep into the muscles and to

1392
03:44:09.479 --> 03:44:14.600
be able to just massage inside your thighs. Message in

1393
03:44:14.680 --> 03:44:23.319
the bones of your leg, Massage in all the veins,

1394
03:44:23.760 --> 03:44:34.200
just gently healing your thighs, and you can move down

1395
03:44:36.239 --> 03:44:41.280
message and inside your knees. Just message in those bones,

1396
03:44:42.319 --> 03:44:49.319
but with healing fingertips, spreading that healing energy deep into

1397
03:44:49.440 --> 03:44:58.879
the choice of your knees. Of course, there's the back

1398
03:44:59.000 --> 03:45:04.200
of your your knee and the inside crease where your

1399
03:45:04.319 --> 03:45:11.879
knee is. It's a very sensitive area. Very it feels

1400
03:45:11.959 --> 03:45:15.959
very nice when you stroke it. That might be because

1401
03:45:16.840 --> 03:45:21.799
it's an area that's not really touched very often. It's

1402
03:45:21.959 --> 03:45:28.479
almost like a hidden part, that crease in your legs.

1403
03:45:28.559 --> 03:45:35.879
It's almost like a part that has a sensitivity, which

1404
03:45:35.920 --> 03:45:46.399
is a little bit different. Of course, it's protected by

1405
03:45:46.479 --> 03:45:57.879
your legs. So you can imagine putting your fingers into

1406
03:45:58.000 --> 03:46:07.680
that crease in your leg fold in between your legs.

1407
03:46:08.399 --> 03:46:13.000
You can just message with your fingertips. Imagine your fingertips

1408
03:46:13.120 --> 03:46:24.000
going inside, massage in the muscle tissue. You can cause

1409
03:46:24.159 --> 03:46:30.799
field the bones of your knees, heading through your fingertips,

1410
03:46:38.200 --> 03:46:43.520
and then as you go down to your calf muscles,

1411
03:46:43.920 --> 03:46:45.600
and that's the part I'd like to be able to

1412
03:46:46.479 --> 03:46:53.799
really put my fingertips deep inside my calf muscles, massage

1413
03:46:53.920 --> 03:47:02.959
in every single tissue of that muscle, healing every part,

1414
03:47:08.920 --> 03:47:16.280
and then doing the same for machins, massaging and generally

1415
03:47:16.520 --> 03:47:23.319
stroking the bones, generally stroking them, healing in a loving

1416
03:47:23.399 --> 03:47:30.760
way because they deserve to be treated. There's the precious

1417
03:47:30.920 --> 03:47:34.879
bones that they are, because our legs are so precious

1418
03:47:35.879 --> 03:47:40.479
as in all the other parts of our body, the

1419
03:47:40.680 --> 03:47:54.440
more precious of any chool on the planet. When you

1420
03:47:54.639 --> 03:48:06.799
start to think about your legs in this way, it

1421
03:48:06.879 --> 03:48:16.520
can change your perspective. It might sound a bit a

1422
03:48:16.639 --> 03:48:21.920
bit silly to start with the idea of having love

1423
03:48:22.479 --> 03:48:31.840
for your legs, showing appreciation for your thighs, wanting to

1424
03:48:31.920 --> 03:48:38.559
be able to put your hands in your thighs, massage

1425
03:48:39.399 --> 03:48:44.920
the muscles and the bones, and to get your fingers

1426
03:48:45.200 --> 03:48:52.920
deep in there and releasing all tension, just to show

1427
03:48:54.840 --> 03:49:02.040
how much you care about your legs. Now, what do

1428
03:49:02.120 --> 03:49:07.840
you care for? What your legs do for you regularly,

1429
03:49:10.239 --> 03:49:20.399
your knees, your calves, your ankles, the strength of your ankles,

1430
03:49:23.319 --> 03:49:28.040
considering how thin they are compared to the rest of

1431
03:49:28.120 --> 03:49:37.879
your legs, especially your thighs. Yet this so strong, so flexible,

1432
03:49:41.680 --> 03:49:54.479
absolutely amazing things Your ankles are truly a gift because

1433
03:49:54.520 --> 03:50:03.280
of what they do for you, supporting all that weight.

1434
03:50:05.280 --> 03:50:09.680
Regardless of how what weight you are, even if you

1435
03:50:09.799 --> 03:50:14.520
only eat ate stone, there's still a lot of weight

1436
03:50:14.760 --> 03:50:21.440
for these little ankles. Now, I'm a lot heavier than

1437
03:50:21.479 --> 03:50:32.399
einstone double down, yet my ankles support my body all

1438
03:50:32.440 --> 03:50:38.879
the time orther. They do give off a sigh of

1439
03:50:39.000 --> 03:50:44.239
relief when I sit down. That's in fact, my whole

1440
03:50:44.319 --> 03:50:53.840
legs do. My feet feet also go, my toes clap.

1441
03:50:55.040 --> 03:51:23.479
I'm so happy. Your legs really are amazing. And I

1442
03:51:23.639 --> 03:51:27.559
know that talking about talking about your legs is probably

1443
03:51:30.079 --> 03:51:34.719
possibly among the most most boring things I've ever heard

1444
03:51:34.799 --> 03:51:43.200
anyone say. Possibly you're boring or not. Everything I said

1445
03:51:43.319 --> 03:52:01.159
is true. Your legs are amazing. Your legs deserve just respect.

1446
03:52:07.000 --> 03:52:19.319
They deserve to relax deeply. They deserve to take some

1447
03:52:19.559 --> 03:52:44.079
time out of the day to just let go completely relax.

1448
03:52:49.559 --> 03:53:02.920
Really can relax because the legs are so such a

1449
03:53:03.319 --> 03:53:08.840
most you know, very important part of your body. When

1450
03:53:08.879 --> 03:53:12.319
you relax your legs, the rest of your body also

1451
03:53:13.559 --> 03:53:31.079
naturally follows in that journey of comfort, like I feel

1452
03:53:31.120 --> 03:53:39.079
it in my hips. My hips feel really loose and

1453
03:53:39.280 --> 03:53:44.159
also my lower back as well. My lower back really

1454
03:53:44.879 --> 03:53:49.520
feels it feels stretched, even though I'm just sitting in

1455
03:53:49.600 --> 03:53:55.680
a chair and there's no stretching as far as I'm

1456
03:53:55.680 --> 03:53:59.159
aware that I'm doing. It's almost as if the muscles

1457
03:53:59.200 --> 03:54:03.200
are just relaxed so much that there is a natural

1458
03:54:03.520 --> 03:54:27.719
stretch as the tension has reduced a lot. And I'm

1459
03:54:27.799 --> 03:54:30.959
now going to count down from ten down to one,

1460
03:54:35.280 --> 03:55:04.920
and you can continue to fill wonderfully relaxed ten nine, eight, seven, six, five.

1461
03:55:09.319 --> 03:55:13.399
Four three.

1462
03:55:17.280 --> 03:55:38.040
Two one. Relax. So I'm just going to count down

1463
03:55:39.559 --> 03:55:44.239
for five down to one, And as a countdown, if

1464
03:55:44.280 --> 03:55:51.360
you just focus on the numbers, just the numbers counting down,

1465
03:55:52.399 --> 03:56:01.559
and notice how you feel in this moment as you

1466
03:56:01.719 --> 03:56:09.200
hear the numbers counting down, knowing that those numbers counting

1467
03:56:09.319 --> 03:56:19.440
down represent you feeling calmer, not just in your body,

1468
03:56:19.639 --> 03:56:27.959
but also relaxing your mind. Just notice how you feel

1469
03:56:28.879 --> 03:56:34.760
there's nothing to do, there's nothing to say, there's nothing

1470
03:56:34.920 --> 03:57:17.959
to think about, starting with number five, four three two one.

1471
03:57:27.399 --> 03:57:39.239
How as you notice the gradual letting go of the

1472
03:57:39.399 --> 03:57:47.000
tension in your body, you may also begin to notice

1473
03:57:47.120 --> 03:57:54.360
and be aware of how your mind is starting to

1474
03:57:55.680 --> 03:58:02.280
slow down. This is just a natural or thing that happens.

1475
03:58:04.920 --> 03:58:10.120
It's not really a special procedure. It's just natural because

1476
03:58:10.159 --> 03:58:16.079
as your body relaxes, your mind also starts to relax,

1477
03:58:17.680 --> 03:58:21.319
and the more your mind relaxes, the more your body relaxes.

1478
03:58:21.479 --> 03:58:31.959
It's just a continuous circle of relaxation. And there's that

1479
03:58:33.239 --> 03:58:41.120
calmness that comes from relative quietness. You know, even even

1480
03:58:41.120 --> 03:58:47.680
if this background sounds either your side or mine, it's

1481
03:58:47.799 --> 03:58:53.719
still going to be quite calm. You know, you haven't

1482
03:58:53.760 --> 03:58:58.680
got the television on, there's no music in the background,

1483
03:58:58.799 --> 03:59:01.440
unless you're listening to the recorded with music. Of course,

1484
03:59:06.280 --> 03:59:08.360
you are very likely not going to be sitting in

1485
03:59:08.440 --> 03:59:11.479
a room with other people. Of course you might be,

1486
03:59:11.680 --> 03:59:16.040
but generally it's more ideal if you can do this

1487
03:59:16.239 --> 03:59:27.280
on your own, so no distractions, and when you stop

1488
03:59:27.399 --> 03:59:42.799
thinking about stuff, relaxation automatically rises. A sense of comfort

1489
03:59:44.559 --> 03:59:53.440
starts to grow, and without trying to build it up

1490
03:59:53.520 --> 04:00:04.559
into something fantastical or something magical, this is just a

1491
04:00:04.840 --> 04:00:09.120
natural process, something.

1492
04:00:08.879 --> 04:00:11.079
That's easy.

1493
04:00:13.079 --> 04:00:19.840
To accomplish. In fact, it's almost you know, the sense

1494
04:00:19.959 --> 04:00:26.760
of relaxing completely happens really when you put no effort

1495
04:00:27.079 --> 04:00:31.000
into it. It's not something that you can really force.

1496
04:00:33.600 --> 04:00:43.000
It's something that happens naturally, and part of the process

1497
04:00:43.399 --> 04:00:54.600
of this recording and others is simply two allow you

1498
04:00:56.959 --> 04:01:07.840
to take advantage of this space this time, to just

1499
04:01:12.040 --> 04:01:19.600
let go, to just be here, to be in tune

1500
04:01:23.280 --> 04:01:35.360
with how you feel, yet with the intention of wanting

1501
04:01:35.639 --> 04:01:47.760
to relax deeply and maybe even to fall asleep, depending

1502
04:01:48.000 --> 04:01:54.200
on what it is that you wish for yourself in

1503
04:01:54.360 --> 04:02:10.479
this moment. As we know, relaxing is the majority of

1504
04:02:10.600 --> 04:02:15.200
the process of falling asleep. The actual falling asleep part

1505
04:02:15.479 --> 04:02:23.680
is the tiny bit at the end. The deeper relaxed

1506
04:02:24.000 --> 04:02:45.520
you become, the easier you find yourself drifting. But you

1507
04:02:45.639 --> 04:02:52.639
can also if you choose stay focused on my voice

1508
04:02:54.360 --> 04:03:21.200
and really enjoy the process of gradually relaxing each muscle

1509
04:03:25.799 --> 04:03:52.680
in your body effortlessly and just observing the sensation of

1510
04:03:52.959 --> 04:04:08.559
letting go completely. This time, I'm going to count from

1511
04:04:08.799 --> 04:04:22.159
six down to one. You can notice your mind calming

1512
04:04:22.479 --> 04:04:35.000
down more with each number that you hear me say, naturally,

1513
04:04:36.079 --> 04:07:17.639
feeling calm and slow and peaceful. Sex fivehhhhhhhhhhhh, four, three, two, one,

1514
04:07:38.760 --> 04:07:48.319
being aware of how your mind to slow right down,

1515
04:07:51.600 --> 04:08:15.000
sinking deeply into relaxation. And as you focus on your mind,

1516
04:08:15.280 --> 04:08:25.200
you may notice that there are some thoughts still there,

1517
04:08:27.799 --> 04:08:37.360
maybe some stubborn thoughts that for some reason perhaps need

1518
04:08:37.440 --> 04:08:52.639
your attention. So what you can do is send love

1519
04:08:52.879 --> 04:09:06.559
to those thoughts. Sprinkle those thoughts with love like little

1520
04:09:06.639 --> 04:09:12.280
petals from a flower. Just sprinkle it over them, petals

1521
04:09:12.360 --> 04:09:19.559
feel good love towards those thoughts, to let those thoughts

1522
04:09:19.760 --> 04:09:26.600
know that you're not abandoned in them. You just need them.

1523
04:09:27.799 --> 04:09:38.879
You require them to just calm down, slow down, quiet

1524
04:09:39.239 --> 04:09:55.200
down for now. So as you focus on those remaining thoughts.

1525
04:09:56.479 --> 04:10:00.520
As we count down this time from seven to one.

1526
04:10:02.079 --> 04:10:16.159
With each number, just imagine sprinkling those flower petals of love, kindness,

1527
04:10:17.760 --> 04:10:29.600
gratitude over those thoughts, which will allow them to just

1528
04:10:31.040 --> 04:10:46.079
melt away and relax deeply. With every number, those thoughts

1529
04:10:46.200 --> 04:11:54.840
will become more and more relaxed. Starting with number seven, six, five, four,

1530
04:12:20.799 --> 04:13:42.719
three one. Let you now notice how relaxed your feeling

1531
04:13:46.440 --> 04:14:02.040
in your body. We're going to focus on your hands,

1532
04:14:07.879 --> 04:14:14.120
because the more relaxed your hands are, the more relaxed

1533
04:14:14.360 --> 04:14:36.000
your body and mind are. You focus on your hands

1534
04:14:36.879 --> 04:14:47.000
and your fingers. There's nothing needed to be done. There's

1535
04:14:47.079 --> 04:14:52.000
no clinching of fists or dents in the fingers or

1536
04:14:52.040 --> 04:15:06.440
anything like that. Is just noticing and focusing on your hands,

1537
04:15:13.479 --> 04:15:35.680
noticing how they feel. Because the more relaxed your hands feel,

1538
04:15:39.200 --> 04:15:48.159
the calmer your mind feels, and the more the comforts

1539
04:15:48.319 --> 04:16:11.840
you feel throughout your body. Ye may have already noticed

1540
04:16:16.079 --> 04:16:51.239
you mind is starting to drift quick said, just on

1541
04:16:51.440 --> 04:17:08.840
your hands and fingers, allowing than she experience a real

1542
04:17:09.440 --> 04:17:22.879
deepening of that relaxation in your hands and fingers, more

1543
04:17:26.399 --> 04:17:45.520
more relaxed. With each number from eight down to one,

1544
04:17:50.600 --> 04:18:00.479
you can almost feel that healing relax and energy reading

1545
04:18:01.680 --> 04:18:21.319
into your hands and fingers becoming more relaxing with each

1546
04:18:21.840 --> 04:18:39.600
number you hear, going down eight down to one, drifting

1547
04:18:43.319 --> 04:22:31.680
drifting again starting with number eighth, seven, five, three, on

1548
04:22:49.959 --> 04:22:59.239
just being here now, nothing to think about, nothing to do,

1549
04:23:00.879 --> 04:23:14.799
nothing to say, and everything just feels calmer. And this

1550
04:23:15.079 --> 04:23:22.680
is your natural state of being. This is how you

1551
04:23:22.959 --> 04:23:29.200
just normally feel when you take away all of that

1552
04:23:29.680 --> 04:23:37.040
other stuff that we add, you know, things like stress

1553
04:23:37.159 --> 04:23:53.559
and worrying and overthinking, anxiety, tension, just generally thinking about stuff.

1554
04:23:55.799 --> 04:23:59.879
We take that away, which is what we do. We

1555
04:24:00.079 --> 04:24:13.879
do it. Now you're left with a real sense of peacefulness,

1556
04:24:17.479 --> 04:24:25.840
which comes to you very quickly, because ultimately it's just

1557
04:24:27.040 --> 04:24:39.440
a feeling, a feeling of comfort. It's almost as if

1558
04:24:39.479 --> 04:24:43.840
you've gone inside yourself and you've found a special place

1559
04:24:45.239 --> 04:24:57.680
where everything is peaceful, a place where you can film

1560
04:24:58.879 --> 04:25:08.280
relaxed and your natural sense of comfort, a place where

1561
04:25:08.399 --> 04:25:17.879
you can be you, where you can accept yourself and

1562
04:25:18.040 --> 04:25:23.040
who you are, the place where you're not trying to

1563
04:25:25.319 --> 04:25:35.520
please anybody else, in a place where you can actually

1564
04:25:38.879 --> 04:25:43.799
not just love yourself, but in some ways more importantly,

1565
04:25:44.440 --> 04:26:01.520
you can like yourself, appreciate who you are, a sense

1566
04:26:01.639 --> 04:26:15.719
of gratitude. It's in the air around you. That's also

1567
04:26:15.879 --> 04:26:24.639
a place where you can actually feel the healing energy

1568
04:26:25.719 --> 04:26:39.200
soaking into your body. Healing energy soaking into your body.

1569
04:26:44.319 --> 04:26:53.719
The healing energy spreads through your veins, traveling to each

1570
04:26:54.760 --> 04:27:05.879
and every single part of your body, and you start

1571
04:27:05.959 --> 04:27:12.879
to realize that actually that healing energy, it's not just

1572
04:27:13.440 --> 04:27:20.319
entered into your brain, it's become part of your brain,

1573
04:27:25.239 --> 04:27:31.879
and the spinal fluid is now mixed with healing energy,

1574
04:27:37.159 --> 04:27:43.399
not just allowing you to feel so much more relaxed

1575
04:27:45.479 --> 04:27:57.479
and healthy in this moment, but also you start to

1576
04:27:57.639 --> 04:28:08.440
realize that actually what's happening now without healing, relaxing energy

1577
04:28:09.360 --> 04:28:21.360
spreading through your body is actually changing your life. It's

1578
04:28:21.440 --> 04:28:26.959
actually changing the way you're going to feel not just now,

1579
04:28:28.760 --> 04:28:35.600
but tomorrow and the next day. As your health improves,

1580
04:28:39.200 --> 04:28:46.520
not just your physical health, but your mental health. Things

1581
04:28:46.920 --> 04:28:52.120
that used to bother you in the past, for some reason,

1582
04:28:53.360 --> 04:29:00.920
no longer have the effect that they used to because

1583
04:29:01.040 --> 04:29:12.680
something has changed deep within you. Maybe things that used

1584
04:29:12.760 --> 04:29:23.200
to cause you to feel anger no longer have that

1585
04:29:24.120 --> 04:29:32.079
power to control you the way they seem to be

1586
04:29:32.200 --> 04:29:41.280
able to before. As you realize that you're the one

1587
04:29:43.319 --> 04:29:55.079
who decides what affects you, you're the one who decides

1588
04:29:57.879 --> 04:30:08.920
to feel relaxed and calm when you choose to enjoy

1589
04:30:10.479 --> 04:30:23.120
noticing these natural developments of healing continue it to grow

1590
04:30:25.959 --> 04:30:37.239
and improve your life day by day, including of course,

1591
04:30:37.360 --> 04:30:54.879
your ability to relax so much easier than sleeping. It's

1592
04:30:54.920 --> 04:31:05.280
the most natural thing in the world to you, because

1593
04:31:05.520 --> 04:31:12.680
falling asleep is something that you've done so many times

1594
04:31:14.440 --> 04:31:20.079
in your life, and you know that you were born,

1595
04:31:21.559 --> 04:31:28.200
as we all were, with the ability to fall asleep naturally.

1596
04:31:32.399 --> 04:31:43.120
We were born with that ability to just drift off

1597
04:31:43.840 --> 04:31:56.959
into a deep, healing sleep. Even when we're kids, sometimes

1598
04:31:57.079 --> 04:32:01.520
will fall asleep when we don't even want to try

1599
04:32:01.639 --> 04:32:05.840
to take us stay awake. Maybe it's a birthday in

1600
04:32:05.920 --> 04:32:10.079
the morning, or it's Christmas or holiday or something we

1601
04:32:10.200 --> 04:32:12.639
look forward to. We don't want to go to sleep.

1602
04:32:14.879 --> 04:32:19.879
But the more you want to stay awake, the more

1603
04:32:20.079 --> 04:32:27.600
we just start to drift. And the more you fight

1604
04:32:27.959 --> 04:32:34.120
drifting we try to stop yourself and drifting asleep, the

1605
04:32:34.319 --> 04:32:46.200
deeper and stronger that drifting becomes. Because we're born not

1606
04:32:46.479 --> 04:32:52.559
just with the need to relax deeply and to naturally

1607
04:32:52.719 --> 04:33:02.879
fall asleep, but it's our birthright, it's part of our DNA,

1608
04:33:09.919 --> 04:33:15.000
and sometimes as we get older in life, perhaps at

1609
04:33:15.200 --> 04:33:29.560
times we have forgotten relaxing completely. It's not only a

1610
04:33:29.840 --> 04:33:54.080
wonderfully pleasant experience, it's also really easy. It's very, very

1611
04:33:54.599 --> 04:34:00.400
easy to let go, because that's all it is. It's

1612
04:34:00.639 --> 04:34:15.279
just deciding to let go. And when you press the

1613
04:34:15.439 --> 04:34:25.799
play button on my recordings, you have given permission for

1614
04:34:26.000 --> 04:34:34.400
my voice to react. When you press that play button,

1615
04:34:35.400 --> 04:34:43.799
you have given me permission for my words to effect

1616
04:34:46.319 --> 04:34:58.119
you in a positive, only a positive way, opening up

1617
04:35:03.360 --> 04:35:21.599
your mind to useful and healing suggestions that can have

1618
04:35:26.159 --> 04:35:33.599
such an amazing effect on how you feel right now,

1619
04:35:38.319 --> 04:35:48.159
as well as those changes that continue long after the

1620
04:35:48.319 --> 04:35:58.959
recording ends, those changes within you that continue to flourish

1621
04:35:59.759 --> 04:36:14.400
and grow, transforming your life in a positive, beautiful way,

1622
04:36:17.479 --> 04:36:24.520
allowing you to move forward in your life in the

1623
04:36:24.680 --> 04:36:41.919
direction that you choose for yourself. And this feeling, this

1624
04:36:42.200 --> 04:36:57.759
feeling that you can experience a safety, comfort, calmness, This

1625
04:36:58.080 --> 04:37:19.639
feels so nice, such a healthy place to be, and

1626
04:37:19.840 --> 04:37:37.599
that positivity pros within you each and every day. Moving forward,

1627
04:37:41.439 --> 04:37:52.400
you're going to find that you're more relaxed physically and

1628
04:37:52.599 --> 04:38:01.279
in your mind is more relaxed. And it's not that

1629
04:38:01.400 --> 04:38:06.919
you're thinking slower. It's just that your mind will be

1630
04:38:07.159 --> 04:38:18.959
less clogged up with unnecessary negativity because from now on,

1631
04:38:19.639 --> 04:38:29.279
your mind rejects negativity. From now on, you're going to

1632
04:38:29.439 --> 04:38:46.319
start noticing when negativity arises and you can just say stop, stop,

1633
04:38:49.200 --> 04:38:55.959
and that negativity will turn around and leave you alone.

1634
04:39:03.919 --> 04:39:23.240
Stop and the negativity would disappear. And as you notice

1635
04:39:23.560 --> 04:39:31.880
that you feel way more relaxed than you probably expected,

1636
04:39:38.040 --> 04:39:47.599
you can now congratulate yourself because you're the person that

1637
04:39:47.759 --> 04:39:53.840
has done this. You are the one that has opened

1638
04:39:54.080 --> 04:40:02.560
your mind up to the simple facts. You can feel

1639
04:40:03.439 --> 04:40:13.240
more relaxed in your body and in your mind. You've

1640
04:40:13.360 --> 04:40:19.240
opened your mind up to the birthright of being able

1641
04:40:19.319 --> 04:40:36.200
to just fall asleep easily when you choose. And that's

1642
04:40:36.240 --> 04:40:43.439
a nice feeling. Don't you think it feels nice? Doesn't it?

1643
04:40:46.599 --> 04:40:47.400
To feel.

1644
04:40:48.639 --> 04:40:48.959
Calm?

1645
04:40:50.639 --> 04:40:55.200
All that healing energy is spreading through your body in

1646
04:40:55.360 --> 04:41:13.040
your mind. Spend time a special place where negativity can

1647
04:41:13.200 --> 04:41:25.919
no longer enter. Negativity is banned. It's bad, it's not

1648
04:41:26.000 --> 04:41:33.000
allowed entry. Doesn't it doesn't. This doesn't deserve to be here,

1649
04:41:33.479 --> 04:41:42.479
doesn't belong here. Negativity has no place in your life,

1650
04:41:52.479 --> 04:42:02.000
which makes room for more comfort, more healing, more relaxation,

1651
04:42:06.840 --> 04:42:26.000
more peace. It feels nice, doesn't it.

1652
04:42:27.840 --> 04:42:32.000
Just let go.

1653
04:42:34.000 --> 04:42:53.840
With everything. I'm gonna count down now from twenty down

1654
04:42:53.959 --> 04:43:03.279
to one. You can continue to relate. If you choose,

1655
04:43:03.759 --> 04:43:17.919
you can drift to sleep with every number. Hear me say,

1656
04:43:22.319 --> 04:43:29.639
you can fill twice as relaxed, or if you choose,

1657
04:43:29.799 --> 04:45:53.959
you can fill twice sleeping now. Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twove, eleven, ten, nine, eight, seven, six, five.

1658
04:46:00.880 --> 04:46:39.520
Oh oh, this is your time. To just take a break,

1659
04:46:44.159 --> 04:46:55.200
your time to relax, to allow your mind to slow down,

1660
04:47:03.880 --> 04:47:17.959
to give yourself permission to take a break from everything.

1661
04:47:22.799 --> 04:47:30.200
Ensure the only person that can make that decision. You're

1662
04:47:30.240 --> 04:47:37.599
the only person that can actually tell your mind to

1663
04:47:37.919 --> 04:48:02.000
just relax, to just take some time off so that

1664
04:48:02.159 --> 04:48:07.159
you can focus on your body, getting in touch with

1665
04:48:08.319 --> 04:48:24.639
how you feel physically, and in the process of this

1666
04:48:25.000 --> 04:48:29.880
body scan, where you focus on different parts of your body,

1667
04:48:36.319 --> 04:48:43.759
those parts that you focus on and observe, even though

1668
04:48:43.919 --> 04:48:52.080
you're not purposely requesting for those parts of your body

1669
04:48:52.279 --> 04:49:00.759
to relax, it's kind of expected. You expect when you

1670
04:49:00.959 --> 04:49:14.040
listen to my voice to feel more relaxed naturally, because

1671
04:49:14.080 --> 04:49:23.880
when you're listening to me, your attention is focused on

1672
04:49:24.119 --> 04:49:35.639
my words, and as my words guide you to focus

1673
04:49:40.040 --> 04:49:54.919
on those parts of your body, your focus increases, which

1674
04:49:55.080 --> 04:50:11.040
actually calms your mind. And when your mind calms down,

1675
04:50:15.919 --> 04:50:37.959
your body relaxes. And when your body calms down, your

1676
04:50:38.119 --> 04:50:55.000
mind relaxes. And though we have not really started to

1677
04:50:55.119 --> 04:51:08.360
focus on your body, can already feel that healing energy

1678
04:51:09.159 --> 04:51:27.119
spreading through your body, pushing out stress and tension, healing

1679
04:51:29.119 --> 04:51:35.880
all the parts of your body, including your skin, your bones,

1680
04:51:37.439 --> 04:51:43.639
your blood, all of your organs inside your body, all

1681
04:51:43.680 --> 04:51:50.200
of the muscles and all of the fat, all of everything,

1682
04:51:52.080 --> 04:51:57.680
every hair on your body is filled with that healing

1683
04:51:57.959 --> 04:52:22.040
energy than when your brain fills without hearing energy. The

1684
04:52:22.240 --> 04:52:47.000
feeling of comfort, relaxation increases deeply, increases in a way

1685
04:52:47.279 --> 04:53:07.279
that your mind starts to fill pa spit drowsing because

1686
04:53:07.319 --> 04:53:26.439
it's not needed, and it may start to drift if

1687
04:53:26.560 --> 04:53:35.040
that's what's needed. So if you're listening to this and

1688
04:53:35.200 --> 04:53:39.240
what you need is deep relaxation, that's what you get.

1689
04:53:41.439 --> 04:53:42.919
If what you need is.

1690
04:53:44.599 --> 04:53:46.240
To fall asleep.

1691
04:53:47.520 --> 04:53:56.479
Naturally and easily, that's your mind drifts. That's also what

1692
04:53:56.799 --> 04:54:10.319
happened because by pressing a play button on the podcast

1693
04:54:10.520 --> 04:54:17.159
and listening to me, give permission of your body and

1694
04:54:17.279 --> 04:54:29.279
your wind. In fact, you give the command to your

1695
04:54:29.360 --> 04:54:40.680
body and your wind to relax deeply and to drift

1696
04:54:40.840 --> 04:54:46.119
off to sleep, if that's what you want.

1697
04:54:49.319 --> 04:54:49.919
Or need.

1698
04:54:57.400 --> 04:55:03.040
Them. As I focus on the different parts of your body,

1699
04:55:08.040 --> 04:55:16.840
you may start to just drift. And then you come

1700
04:55:16.959 --> 04:55:22.200
back again and you hear me talking and I'm focusing

1701
04:55:22.360 --> 04:55:33.200
on a different part of your body, you may find

1702
04:55:33.360 --> 04:55:43.040
yourself drifting being realize you're drifting until you stop drifting.

1703
04:55:45.279 --> 04:55:52.439
You're alert again to my voice. Focusing on a different

1704
04:55:52.560 --> 04:56:02.159
part of your body starts to relaxing on deepa because

1705
04:56:02.279 --> 04:56:10.279
that drifting, it's basically here already in the sleep zone.

1706
04:56:16.759 --> 04:56:21.959
And the more you drift, the longer you drift, the

1707
04:56:22.159 --> 04:56:37.439
longer you drift. Eventually, that drifting continues into sleep, and

1708
04:56:37.599 --> 04:56:46.759
that's the last you remember until you wake up in

1709
04:56:46.880 --> 04:56:52.000
your own time, when you experience the right amount of

1710
04:56:52.159 --> 04:57:00.919
sleep for you, because when you do, and if you

1711
04:57:01.080 --> 04:57:15.200
don't fall asleep, it's extremely pleasant, so relaxing, so deep

1712
04:57:16.639 --> 04:57:37.000
healing sleep. I feel so nice to relax since your

1713
04:57:37.119 --> 04:57:46.639
own body and mind. If you feel that healing energy

1714
04:57:46.720 --> 04:58:00.520
is spreading through you, relaxing you so deeply, relaxing sid

1715
04:58:02.439 --> 04:58:25.400
sight take by start to focus on your eyes, make

1716
04:58:25.520 --> 04:58:29.959
it down to Joe.

1717
04:58:37.599 --> 04:59:34.119
Down, till back your shoulders, Oh, sistuck.

1718
04:59:42.479 --> 05:00:46.240
Time ups, Yes, your face, your ties, spreading cry inside

1719
05:00:46.560 --> 05:01:00.119
your body, feeling you up. Now let's focus again on

1720
05:01:00.319 --> 05:01:08.119
parts of your body, focusing this time on your forehead.

1721
05:01:14.599 --> 05:01:23.880
Now on your mouth, your lips, your tongue, a whole

1722
05:01:23.959 --> 05:01:46.080
of your mouth. Focus on your fingers. Maybe you could

1723
05:01:47.680 --> 05:01:51.400
move your fingers a little bit as you can focus

1724
05:01:51.520 --> 05:02:05.880
on each one individually, both hands, and even though it

1725
05:02:05.959 --> 05:02:11.360
should focus on both of your hands, now they almost

1726
05:02:11.439 --> 05:02:19.599
seem to just melt into one. Where is your right

1727
05:02:19.720 --> 05:02:31.319
hand start, left hand and worst as if just mixed together.

1728
05:02:36.840 --> 05:02:48.080
Now focusing on your knees, just noticing how your knees hell.

1729
05:03:04.840 --> 05:03:11.880
Now focusing with your helpers, like I said, by your

1730
05:03:11.959 --> 05:03:51.799
howers just absurd, the feeling of your helpers now focusing

1731
05:03:53.319 --> 05:05:02.119
I'm sorry, back of your neck upside cus. It's a

1732
05:05:02.279 --> 05:06:13.520
good of sensations, as I just said. Now your ties

1733
05:06:17.439 --> 05:07:10.680
few feet be you ties feel right now? Ninety sent

1734
05:07:20.880 --> 05:07:51.880
how you exire body fails? Noticing your mind feels now

1735
05:08:09.959 --> 05:08:44.759
lett him go, letting go, letting go everything, letting go,

1736
05:08:51.319 --> 05:09:25.439
letting go, letting go, h everything ever thing. I'm going

1737
05:09:25.520 --> 05:09:29.439
to start now, and i'd like you just, first of all,

1738
05:09:29.599 --> 05:09:35.840
just to see yourself lying down on the message table,

1739
05:09:37.599 --> 05:09:42.000
lying on your front. Your head is supported, your arms

1740
05:09:42.319 --> 05:09:51.479
are supported, and you feel comfortable and breathing is really easy,

1741
05:09:53.720 --> 05:10:00.319
and you feel you feel confident in how you look

1742
05:10:00.400 --> 05:10:03.959
as well, So there's none of that issue of body

1743
05:10:04.080 --> 05:10:12.840
problems or shyness. Because I'm a professional and this is

1744
05:10:13.479 --> 05:10:18.639
a therapy session. So none of that stuff matters on whatsoever.

1745
05:10:22.520 --> 05:10:29.000
This is about you. This is about how you feel

1746
05:10:29.639 --> 05:10:36.439
and how you can enjoy that sense of comfort and

1747
05:10:36.560 --> 05:10:43.840
relaxation that comes from letting go and allowing my hands

1748
05:10:44.840 --> 05:10:57.319
my fingers to relax you by messaging your body. So

1749
05:10:57.360 --> 05:10:59.880
I want to start off just by placing my hand

1750
05:11:02.439 --> 05:11:06.720
on the back of your head, just gently, just so

1751
05:11:06.840 --> 05:11:11.479
you can feel my hands feel like really on you.

1752
05:11:15.959 --> 05:11:18.279
So you can maybe feel the warmth of my hands

1753
05:11:18.360 --> 05:11:23.840
on the back of your head. With my hands to

1754
05:11:23.880 --> 05:11:27.880
the side of your head, not pressing, but just holding

1755
05:11:28.040 --> 05:11:34.080
there very gently, maybe over your ears, and a little

1756
05:11:34.080 --> 05:11:38.279
bit on your face, just so you can feel my

1757
05:11:38.520 --> 05:11:53.479
hands so you can become accustomed to them. And now

1758
05:11:53.799 --> 05:11:55.919
put my hands on the back of your head again

1759
05:11:56.439 --> 05:12:03.080
and gently let them slide down on to the back

1760
05:12:03.119 --> 05:12:20.639
of your neck. You can feel my hands gently stroking

1761
05:12:20.759 --> 05:12:27.200
the back of your neck to start with, just so

1762
05:12:27.360 --> 05:12:31.720
you can get used to the feeling of my hands

1763
05:12:31.799 --> 05:12:39.840
on your skin, get accustomed to realize that you're safe

1764
05:12:40.880 --> 05:12:49.639
and it's all good, it's all fine. And I want

1765
05:12:49.680 --> 05:12:53.840
to start gently messaging the muscles in the back of

1766
05:12:53.919 --> 05:13:09.759
your neck with both hands. And this is a very

1767
05:13:09.880 --> 05:13:18.000
trusting situation really, because our necks are so fragile and

1768
05:13:18.080 --> 05:13:22.200
to have someone have their hands around your neck in

1769
05:13:22.319 --> 05:13:27.599
that way can sometimes be problematic for people, which is

1770
05:13:27.680 --> 05:13:32.080
why massages are quite good, because it allows you to

1771
05:13:32.200 --> 05:13:47.080
relax and get in touch with trust, to feel peaceful

1772
05:13:47.720 --> 05:13:59.319
and calm. There's a massage the sides of your neck,

1773
05:14:00.080 --> 05:14:08.840
gently moving from the bottom of your neck. It would

1774
05:14:08.880 --> 05:14:11.400
be sort of near where your shoulders start, I guess,

1775
05:14:12.279 --> 05:14:18.759
all the way up to your jaw, your ears, kind

1776
05:14:18.759 --> 05:14:24.319
of area on the side of your neck. Of course,

1777
05:14:24.360 --> 05:14:26.880
it's a lot longer than the front of your neck,

1778
05:14:39.880 --> 05:14:46.959
and message in the back of your neck, especially that

1779
05:14:47.159 --> 05:14:56.599
area where perhaps we hold tension, and as that area's message,

1780
05:14:57.000 --> 05:15:01.040
you can actually feel the sense of release in the

1781
05:15:01.119 --> 05:15:09.000
back of your neck, and maybe you can breathe it

1782
05:15:09.119 --> 05:15:15.080
out as well. Notice how it feels. Notice how you feel.

1783
05:15:24.959 --> 05:15:28.560
They're moving down to that area between your neck and

1784
05:15:28.639 --> 05:15:38.799
your shoulders, that musty area, starting to message that area

1785
05:15:38.880 --> 05:15:43.200
on both sides. I mean, this would be the area

1786
05:15:43.319 --> 05:15:45.880
that a lot of people would message if they were

1787
05:15:45.919 --> 05:15:50.880
going to give you like a shoulder message. Even that's

1788
05:15:51.240 --> 05:15:54.680
not technically the shoulders, but it's all the muscles that

1789
05:15:54.840 --> 05:15:56.400
lead to the shoulders.

1790
05:15:57.720 --> 05:15:58.560
From the neck.

1791
05:16:00.479 --> 05:16:05.919
And again that can hold tension and stress. And when

1792
05:16:06.119 --> 05:16:14.040
massaged sometimes a nice deep message is useful, and you

1793
05:16:14.279 --> 05:16:31.520
decide how deep that message is, and just allow my

1794
05:16:31.680 --> 05:16:37.279
knuckles just to dig in to get to those muscles

1795
05:16:37.400 --> 05:16:46.880
and to really relaxed, and all the time being firm

1796
05:16:47.520 --> 05:17:04.639
yet gentle with you and just stroking down the area

1797
05:17:07.479 --> 05:17:13.040
to your actual shoulders, moving to the muscles of your

1798
05:17:13.080 --> 05:17:24.119
shoulders and maybe initially just pulling up the shoulders a

1799
05:17:24.159 --> 05:17:27.560
little bit off the table just to give you a

1800
05:17:27.599 --> 05:17:38.159
little bit of a stretch, but very gently, and you've

1801
05:17:38.200 --> 05:17:41.360
got the muscles at the front of your shoulders the

1802
05:17:41.599 --> 05:17:52.479
side of the back. Again, this is a part that

1803
05:17:52.599 --> 05:17:57.880
can really take quite a bit of pressure, quite a

1804
05:17:57.959 --> 05:18:08.159
bit of needing if if you wish to really release

1805
05:18:08.319 --> 05:18:16.680
the tension to really get into those muscles, and you

1806
05:18:16.720 --> 05:18:20.000
can let your fingers in there and make you feel

1807
05:18:20.159 --> 05:18:26.919
really nice. Sometimes it's just being stroked gently or being

1808
05:18:27.560 --> 05:18:38.360
massaged quite strongly, can all be beneficial to the relaxation

1809
05:18:43.520 --> 05:18:56.560
of the muscles in your shoulders. Now, to move down

1810
05:18:56.639 --> 05:19:07.080
your arms, we do one arm at a time, starting

1811
05:19:07.159 --> 05:19:15.959
with your right arm. What I do is I just

1812
05:19:17.360 --> 05:19:20.520
lift your arm up, just hold it to the side

1813
05:19:20.560 --> 05:19:27.880
of you, no word still be attached, and I just

1814
05:19:28.240 --> 05:19:42.759
message the tops of your arms all the way down

1815
05:19:43.000 --> 05:20:07.360
to your forearms, into your wrists. Gently message in that part,

1816
05:20:10.000 --> 05:20:13.639
the softer part, which is the under part of the arm,

1817
05:20:16.759 --> 05:20:20.479
which leads to the crease in your elbow, the inside.

1818
05:20:21.880 --> 05:20:36.240
It's much more sensitive skin. Sometimes just having that stroked

1819
05:20:39.639 --> 05:20:56.439
feel really nice, pleasurable and relaxing. Now moving down to

1820
05:20:56.560 --> 05:21:08.880
your right hand, just holding your hand in both of

1821
05:21:09.000 --> 05:21:19.080
my hands, just pressing gently on the back of your hand,

1822
05:21:21.400 --> 05:21:30.240
stretching your fingers ever so lightly, at the same time

1823
05:21:32.479 --> 05:21:45.520
pressing down and messaging each finger, and then starting to

1824
05:21:45.759 --> 05:21:57.000
massage the palms and their hand. Just turning the hand gently,

1825
05:21:58.799 --> 05:22:07.479
stretching it gently and actually have in your hand held

1826
05:22:08.520 --> 05:22:15.360
can really be an emotional experience sometimes, even if it

1827
05:22:15.560 --> 05:22:21.240
is a stranger, someone you don't know very well, like

1828
05:22:21.360 --> 05:22:28.319
a massage person or a therapist. Maybe because it's intimate,

1829
05:22:36.000 --> 05:22:48.840
you can feel nice, you can feel safe. And as

1830
05:22:48.880 --> 05:22:51.840
I put that right arm back down where it was,

1831
05:22:57.959 --> 05:23:04.439
did the same with your left arm, exactly the same,

1832
05:23:09.159 --> 05:23:14.159
massaging the muscles in your arm all the way down

1833
05:23:15.360 --> 05:23:27.680
to your rest stroking the inside of your arm, just

1834
05:23:27.799 --> 05:23:41.400
being gentle or as firm as you require, and then

1835
05:23:41.520 --> 05:23:57.959
massaging your left hand, stretching the fingers, gently massaging the

1836
05:23:58.200 --> 05:24:17.639
palm of your left dan. You feel so so relaxing,

1837
05:24:25.319 --> 05:24:42.720
so comforting, and I'll just rest your left arm back

1838
05:24:42.840 --> 05:24:56.599
down the start to message your back, the biggest part

1839
05:24:56.680 --> 05:25:08.119
of your body. Starting at the top, starting again where

1840
05:25:08.159 --> 05:25:11.599
we already have been, the area at the top in

1841
05:25:11.720 --> 05:25:18.959
between your shoulders, near your neck. Going back and massage

1842
05:25:19.000 --> 05:25:30.479
in the area again, but this time moving downwards, making

1843
05:25:30.560 --> 05:25:38.799
a downward stroke to the middle of a back, working

1844
05:25:38.959 --> 05:25:47.119
for me outside inwards, massaging that your back, but the

1845
05:25:49.119 --> 05:25:59.840
outside of your back parts were your arms with maybe

1846
05:26:00.360 --> 05:26:13.040
rest against almost the part that connects your front to

1847
05:26:13.240 --> 05:26:30.720
your back, and just messaging down firmly but gently, as

1848
05:26:30.919 --> 05:26:38.799
firm as you want, moving down and then moving across

1849
05:26:38.840 --> 05:26:42.520
a little beard, moving all the way down again, be

1850
05:26:42.720 --> 05:26:55.560
very gentle yet firm as you choose. Eventually you get

1851
05:26:55.639 --> 05:27:00.680
to the spine. We can massage the muscles on either

1852
05:27:00.840 --> 05:27:04.159
side of your spine, from the top of your neck

1853
05:27:04.599 --> 05:27:16.119
all the way down to your lower back. We can

1854
05:27:16.240 --> 05:27:25.080
do that a few times. Sometimes people would use the

1855
05:27:25.200 --> 05:27:30.840
knuckle or the you know, two fingers and just go

1856
05:27:31.040 --> 05:27:36.319
either side of the spine almost just push down, go

1857
05:27:36.479 --> 05:27:38.560
all the way down to the bottom of the spine,

1858
05:27:40.240 --> 05:27:49.880
each time releasing tension and opening up the body, stretching

1859
05:27:51.040 --> 05:27:57.959
your body so that you feel more relaxed but at

1860
05:27:58.000 --> 05:28:14.279
the same time rejuvenated. And now I'm going to move

1861
05:28:14.439 --> 05:28:22.720
to one side, to your right side, and from the

1862
05:28:22.799 --> 05:28:28.319
bottom of your ribs to your pelvis, I'm going to

1863
05:28:28.439 --> 05:28:35.080
message that area of your back. I'll stretch over the

1864
05:28:35.159 --> 05:28:39.959
other side and i will pull the muscles gently and

1865
05:28:40.159 --> 05:28:44.959
massage and push from one end that side all the

1866
05:28:45.000 --> 05:28:49.200
way to my side to in the middle of fact,

1867
05:28:49.959 --> 05:28:54.759
to where your spine is. Massaging that side of your

1868
05:28:54.840 --> 05:29:01.880
spine the opposite side to where I'm standing. It's almost

1869
05:29:02.040 --> 05:29:09.319
like kneading bread. There's that big area which is firm

1870
05:29:10.119 --> 05:29:19.560
yet lots there to message. Potentially one of the most

1871
05:29:19.639 --> 05:29:26.759
important places to actually have a message, because you really

1872
05:29:27.040 --> 05:29:32.439
feel it. You really feel the release and the pleasure

1873
05:29:33.799 --> 05:29:41.000
of having your lower back massaged. It releases so much

1874
05:29:41.560 --> 05:29:49.959
from your body that's not useful, starting a healing process

1875
05:29:51.599 --> 05:30:04.319
which will continue long after this recording is over. The

1876
05:30:04.520 --> 05:30:07.639
message in this part of your body not only feels

1877
05:30:07.799 --> 05:30:13.840
really good for you, it's actually fun to do because

1878
05:30:13.880 --> 05:30:19.279
it is, as I said, like kneading bread, it's a

1879
05:30:19.360 --> 05:30:23.520
part that you can really get hold of and really

1880
05:30:23.759 --> 05:30:37.000
message deeply. If that's your choice, They're not going to

1881
05:30:37.080 --> 05:30:39.479
move over to the other side of your body and

1882
05:30:39.639 --> 05:30:48.759
do the same with the opposite part of your lawer back.

1883
05:30:51.319 --> 05:31:00.240
Kneading and messaging from your sides or way in the

1884
05:31:00.279 --> 05:31:08.000
middle of your back where your spine is pressing and

1885
05:31:08.439 --> 05:31:19.080
kneading firm and gentle at the same time. It feels

1886
05:31:19.560 --> 05:31:32.040
so releasing this mixture of pleasure, comfort, release, calmness, relaxation

1887
05:31:33.479 --> 05:31:43.400
or mixed together. Plus there's that feeling from your stomach

1888
05:31:43.880 --> 05:31:48.840
as it's being stretched. Even though you're in your stomach now,

1889
05:31:49.479 --> 05:31:53.240
you can feel it being stretched because that whole area

1890
05:31:53.439 --> 05:32:04.479
is connected to your stomach. Now we're going to move

1891
05:32:04.799 --> 05:32:09.520
or move further up to your top of your body

1892
05:32:10.159 --> 05:32:18.040
and we do the same this time, starting with your

1893
05:32:18.159 --> 05:32:24.119
upper back. Put my hands forward over and massive massage

1894
05:32:24.200 --> 05:32:31.080
in that area up to your spine, from the side

1895
05:32:31.159 --> 05:32:35.119
of your body up to your spine, so some of

1896
05:32:35.200 --> 05:32:42.240
that message area, that muscle tissue or whatever fatty tissue

1897
05:32:42.319 --> 05:32:47.919
even will be possibly from your chest, because it's all connected.

1898
05:32:48.040 --> 05:32:54.439
The chest and the back connect together. I'm going to

1899
05:32:54.479 --> 05:32:59.479
be massaging and just pulling some of that skin from

1900
05:32:59.520 --> 05:33:08.360
your side aid up and message in the area of

1901
05:33:08.479 --> 05:33:16.919
your upper back all the way to your spine, and

1902
05:33:17.040 --> 05:33:19.759
then I'll move down a bit and I'll continue with

1903
05:33:19.919 --> 05:33:22.759
the middle of your back, doing exactly the same thing.

1904
05:33:26.639 --> 05:33:40.439
There's gentle as deep as you choose. Now, I'll move

1905
05:33:40.639 --> 05:33:44.799
or the other side again and do the exact same

1906
05:33:45.000 --> 05:33:48.959
thing with the top of your back on the other side,

1907
05:33:50.040 --> 05:34:04.119
from pretty much underneath your arm area really to your spine,

1908
05:34:09.159 --> 05:34:15.799
and then continue in that all the way down, including

1909
05:34:15.959 --> 05:34:32.919
your lower your middle of your back. I'm gonna go

1910
05:34:33.400 --> 05:34:39.639
to your thighs, the backs of your thighs, and the

1911
05:34:39.840 --> 05:34:49.720
sides of your thighs, starting with your right leg. Massage

1912
05:34:49.880 --> 05:34:59.400
in the back and the sides of your thighs gently.

1913
05:35:02.560 --> 05:35:06.000
There's a lot of muscles there. It's an area that

1914
05:35:06.119 --> 05:35:10.279
can be very tense at times and maybe needs a

1915
05:35:10.360 --> 05:35:12.840
little bit more pressure than the rest of the body

1916
05:35:13.880 --> 05:35:21.560
that's up to you. You can gently stroke the back

1917
05:35:24.400 --> 05:35:28.720
of your legs where you know, opposite your knee joint

1918
05:35:30.040 --> 05:35:42.959
or underneath your knee joint, very sensitive, gentle area, and

1919
05:35:43.000 --> 05:35:50.319
then working down to your calf muscles. Massage in your

1920
05:35:50.439 --> 05:35:59.720
half muscles thoroughly and deeply, if you choose, using both

1921
05:35:59.799 --> 05:36:18.560
hand hands fingers digging deep to your ankles, in the

1922
05:36:18.680 --> 05:36:25.479
back of your back of your ankles, just gently message

1923
05:36:25.599 --> 05:36:37.439
in that area, maybe lifting the leg and stretching a

1924
05:36:37.520 --> 05:37:02.639
little bit. Moving to the right foot, massage in the

1925
05:37:02.759 --> 05:37:09.759
bottom of your feet and the sides of your feet

1926
05:37:16.919 --> 05:37:26.319
gently but firm enough so they don't tickle, and just

1927
05:37:26.479 --> 05:37:32.080
allow the pleasure that you get from heaving your feet

1928
05:37:32.200 --> 05:37:41.799
massaged to just overtake you as I continue to message

1929
05:37:41.880 --> 05:37:51.360
your feet, the bottoms of your feet, the sides, your arches,

1930
05:37:52.080 --> 05:37:56.799
your heel. You can put a lot of pressure into

1931
05:37:56.880 --> 05:38:02.959
your heel and it feels amazing, yet the arches need

1932
05:38:03.080 --> 05:38:11.479
to be a bit more gentle. Stretching your toes gently

1933
05:38:14.200 --> 05:38:18.520
and massage in the bottoms of your toes with my fingers,

1934
05:38:20.919 --> 05:38:34.720
each one individually. Moving over to the left leg to

1935
05:38:34.880 --> 05:38:43.080
do exactly the same thing. Starting at the top of

1936
05:38:43.200 --> 05:38:47.799
the thighs, work in the back of the thighs and

1937
05:38:47.919 --> 05:39:00.360
the sides, massaging deeply and gently the whole area, working

1938
05:39:00.439 --> 05:39:09.479
all the way down and this is an area that

1939
05:39:10.599 --> 05:39:21.919
maybe you could like to spend more time relaxing and messaging. Perhaps,

1940
05:39:22.840 --> 05:39:27.680
if you wanted, I could make a future recording wants

1941
05:39:27.680 --> 05:39:36.560
spend more time on one particular area. As you move

1942
05:39:36.680 --> 05:39:49.360
down to your calf muscles, massagy and your calf muscles

1943
05:39:50.880 --> 05:40:04.799
firmly and gently m down your ankle into your feet,

1944
05:40:06.639 --> 05:40:12.360
Massage in the backs of your feet, the bottoms of

1945
05:40:12.439 --> 05:40:22.479
your feet, stretching your toes and message in each toe individually.

1946
05:40:25.040 --> 05:40:30.919
And that feeling of pleasure and release. The experience when

1947
05:40:31.000 --> 05:40:49.360
your having your feet and massaged feels really good. Now

1948
05:40:52.880 --> 05:40:56.919
she turn over in your mind. Laying on your back,

1949
05:41:04.360 --> 05:41:18.040
I'm just gonna start again your neck area in your shoulders,

1950
05:41:22.040 --> 05:41:32.439
just to get back in touch with that area. And

1951
05:41:32.599 --> 05:41:44.240
as you move up, I can clean my hands, make

1952
05:41:44.279 --> 05:41:48.240
them more fresh, because now I'm gonna message your face

1953
05:41:49.720 --> 05:42:04.360
simply starting off with your forehead. Your eyes are closed,

1954
05:42:05.720 --> 05:42:11.520
you can just stretch your eyes a little bit, pushing

1955
05:42:11.639 --> 05:42:28.520
up on your eyebrows, just messaging around your scalp, massaging

1956
05:42:28.720 --> 05:42:38.959
down your cheeks, around your ears, into your chaw, gently

1957
05:42:43.959 --> 05:43:02.400
the sides of your neck chin. They're just moving down

1958
05:43:06.560 --> 05:43:14.000
from your neck down to your chest, starting by message

1959
05:43:14.119 --> 05:43:20.959
in the very top of your chest where the collar

1960
05:43:21.040 --> 05:43:34.520
bone is given side of the collarbone, and they just

1961
05:43:34.880 --> 05:43:47.880
message in the hole of the chest, moving the chest around.

1962
05:43:56.680 --> 05:44:01.439
Because it's quite a large area, you can move from

1963
05:44:01.520 --> 05:44:12.639
one side to the next, moving my hands underneath pretty

1964
05:44:12.680 --> 05:44:22.400
much your arms are stretching up, stretching some of the

1965
05:44:22.479 --> 05:44:31.720
muscles of your back in the process, moving up over

1966
05:44:31.799 --> 05:44:52.319
your chest, and they're moving down again. They're aloud my hands.

1967
05:44:53.040 --> 05:44:59.560
They're just massage gently and slide down towards your stomach,

1968
05:45:01.319 --> 05:45:07.799
starting in the middle of your chest, and then gradually

1969
05:45:08.080 --> 05:45:15.400
my heads moving apart and massaging and sliding at the

1970
05:45:15.520 --> 05:45:16.400
same time.

1971
05:45:18.119 --> 05:45:19.080
Moving down.

1972
05:45:22.759 --> 05:45:37.319
To just below your red cage, moving down and then

1973
05:45:37.439 --> 05:45:46.680
messaging up again, giving your chest all the attention that

1974
05:45:46.840 --> 05:46:00.919
it needs to feel completely relaxed, memory and them. I'm

1975
05:46:00.959 --> 05:46:04.919
also going to be focusing on your sides as well,

1976
05:46:06.520 --> 05:46:12.680
an area that really doesn't get much attention, that feels

1977
05:46:12.840 --> 05:46:23.200
really good when it's massaged. Just stroking my hands down

1978
05:46:23.360 --> 05:46:30.479
the sides of your body, just below your arms, all

1979
05:46:30.479 --> 05:46:43.040
the way down to your hips. Now moving to your

1980
05:46:43.119 --> 05:46:48.560
stomach area. We're going to stand one side of you

1981
05:46:49.200 --> 05:46:53.720
like I did when I did your lower back. I'm

1982
05:46:53.759 --> 05:46:59.240
gonna do a similar process of just stretching the muscles

1983
05:46:59.279 --> 05:47:12.959
from your sight, gently messaging from one side to the next,

1984
05:47:15.279 --> 05:47:22.080
move in the whole area from below your ribs all

1985
05:47:22.159 --> 05:47:32.560
the way down to below your belly button, and then

1986
05:47:32.799 --> 05:47:36.000
move around to the other side of you and repeat

1987
05:47:36.080 --> 05:47:55.880
that process of relaxing deeply, calmly. You feel loose, you

1988
05:47:56.040 --> 05:48:02.000
feel free, and it's something of having your stomach massage.

1989
05:48:03.200 --> 05:48:09.919
It's different from any other part because we do have

1990
05:48:10.080 --> 05:48:14.520
a tendency of holding a different kind of stress in

1991
05:48:14.599 --> 05:48:24.119
our stomach that we may not be aware of. There's

1992
05:48:24.159 --> 05:48:29.720
an owl message your stomach in front of your stomach,

1993
05:48:31.639 --> 05:48:42.880
making circles around your belly button, anything going the other

1994
05:48:42.959 --> 05:48:55.200
way around. The gentleness and a freedom that comes from

1995
05:48:55.439 --> 05:49:06.319
feeling how you're feeling. As I now move down the

1996
05:49:06.479 --> 05:49:13.639
tops of your thighs muscles, massaging them, and I can

1997
05:49:13.799 --> 05:49:19.720
do this two legs at the same time, pressing down

1998
05:49:22.599 --> 05:49:28.720
massaging deeply those muscles in your thighs, the front of

1999
05:49:28.840 --> 05:49:39.799
your thighs, and moving down to your knees, gently massaging

2000
05:49:39.880 --> 05:49:51.159
your knees, sliding down your shins, putting pressure on either

2001
05:49:51.319 --> 05:50:03.439
side of your shin gently softly but firmly, moving down

2002
05:50:03.840 --> 05:50:18.520
to your ankles, stroking the tops of your feet, and

2003
05:50:18.720 --> 05:50:24.799
then with each foot in each hand, just gently messaging

2004
05:50:25.599 --> 05:50:33.880
the whole of the foot, the top, the bottom, your heel,

2005
05:50:34.400 --> 05:50:42.159
your ankle, your toes, messaging every part of your feet.

2006
05:50:47.200 --> 05:50:53.240
Feels so good to let go and enjoy the process,

2007
05:50:58.880 --> 05:51:17.759
Enjoy feeling so deeply relaxed. So much comfort and so

2008
05:51:17.959 --> 05:51:34.680
many feelings become just from touching your skin. And you

2009
05:51:34.840 --> 05:51:41.040
can just lie there for as long as you choose,

2010
05:51:45.040 --> 05:51:56.840
enjoying the feeling of deep comfort from being massaged by me.

2011
05:52:04.000 --> 05:52:25.959
Enjoy fear, deep, ra And all we're gonna do is

2012
05:52:29.599 --> 05:52:46.279
blow out some candles. In your mind, there're gonna be

2013
05:52:46.360 --> 05:52:57.159
a hundred candles, and you're going to blow each one

2014
05:52:57.279 --> 05:53:08.360
out individually, one by one, starting at one hundred. As

2015
05:53:08.400 --> 05:53:20.080
I count down all the way down to one, and

2016
05:53:20.200 --> 05:53:29.040
each time I say a number, you can imagine that

2017
05:53:29.279 --> 05:53:35.639
candle in front of you, and I'd like you to

2018
05:53:35.759 --> 05:53:55.119
actually physically generally blow that candle out, just so it's

2019
05:53:55.159 --> 05:54:03.400
not a big blow, its just a gentle, and that

2020
05:54:03.799 --> 05:54:13.360
candle will extinguish. And then I'll say the next number

2021
05:54:14.840 --> 05:54:23.959
as we move down, and you can just blow that

2022
05:54:24.080 --> 05:54:34.080
one out as well. And as we move down the numbers,

2023
05:54:38.639 --> 05:54:44.040
you'll find yourself feeding more and more relaxed.

2024
05:54:47.040 --> 05:54:47.799
If you need.

2025
05:54:49.360 --> 05:54:58.599
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

2026
05:55:02.439 --> 05:55:09.919
In fact, you may struggle to blow out all one

2027
05:55:10.040 --> 05:55:26.919
hundred of these candles as you feel more and more

2028
05:55:27.279 --> 05:55:55.159
deeply relaxed, more and more deeply tired, And the further

2029
05:55:55.560 --> 05:56:05.240
you go down, the more your mind starts to drift.

2030
05:56:11.639 --> 05:56:18.040
You may find that you stop listening to me after

2031
05:56:18.200 --> 05:56:31.040
a while. And even though there may be background sounds

2032
05:56:31.119 --> 05:56:41.919
where you are, you'll be aware of those sounds at

2033
05:56:41.959 --> 05:56:58.200
the moment he may start to just not even notice

2034
05:56:58.319 --> 05:57:19.319
them at all, because they're unimportant. Where I am, I've

2035
05:57:19.360 --> 05:57:24.000
got the sounds of the birds, there's a horrors the

2036
05:57:24.080 --> 05:57:32.240
pigeon who likes to say hello. Sometimes there's the old

2037
05:57:32.400 --> 05:57:43.400
plane that goes by, maybe traffic and trains in the distance.

2038
05:57:49.720 --> 05:58:01.599
But none of that scene is important. Whatsoever, or candles

2039
05:58:01.720 --> 05:58:09.200
you blow out less important. Anything is.

2040
05:58:14.000 --> 05:58:14.240
More.

2041
05:58:14.680 --> 05:58:33.959
Candles you blow out the further seem to move away. Sounds,

2042
05:58:37.639 --> 05:58:52.000
general date days, stuff seems to just move away on

2043
05:58:52.200 --> 05:59:09.080
its own. You feel calma with every candle you blowout,

2044
05:59:18.840 --> 05:59:28.959
guiding here the next number, did you hear me say?

2045
05:59:36.040 --> 05:59:48.279
And then you blow that candle out too? So easy,

2046
05:59:53.159 --> 06:00:13.799
so simple. I'm gonna start by introducing the first candle.

2047
06:00:17.439 --> 06:00:34.680
She's a hundred. First candle, she is one hundred. When

2048
06:00:34.959 --> 06:00:49.680
you blow that candle out, you'll find immediately a light

2049
06:00:51.759 --> 06:01:03.639
change in how you feel, as well as a real

2050
06:01:03.959 --> 06:01:25.560
sense of positivity growing within you, relaxation and sleepiness expanding.

2051
06:01:34.400 --> 06:02:04.279
Starting with one hundred, blowing out back candle now ninety nine,

2052
06:02:22.720 --> 06:04:05.799
candle ninety eight, candle ninety seven, I'm this can ninety five,

2053
06:04:26.240 --> 06:06:01.319
ninety four, candle ninety three, I Like you two ninety one,

2054
06:06:19.680 --> 06:06:55.040
candle ninety ninety two, nine.

2055
06:07:12.159 --> 06:07:21.000
And eight.

2056
06:07:22.919 --> 06:07:53.919
Eight can do.

2057
06:08:05.080 --> 06:12:21.759
Eight shnd eight eighty five, eight eighty seven, two two

2058
06:13:25.639 --> 06:14:56.319
seventy nine, candle seventy eight, candle seventy seven, candle seventy six,

2059
06:15:10.240 --> 06:16:09.720
candle seventy five, candle seventy four, candle seventy three, candle

2060
06:16:14.959 --> 06:17:17.040
seventy two, candle seventy one, candle seventeen one and seventeen

2061
06:17:32.119 --> 06:18:25.159
and sixty nine candle sixty eight, candle sixty seven, candle

2062
06:18:28.880 --> 06:19:10.080
sixty five, candle sixty four, candle.

2063
06:19:11.799 --> 06:20:32.919
Sixty four candle sixty three, candle sixty sixty one sixty

2064
06:21:02.040 --> 06:22:20.200
hand fifty nine handle, fifty eight, candle fifty seven, fifty

2065
06:22:20.479 --> 06:23:46.560
six cantle fifty five, handle fifty four, handle fifty three

2066
06:24:04.680 --> 06:26:15.080
and fifty fifty cantulon fifty candle fifty one, candle fifty

2067
06:26:38.639 --> 06:28:38.319
candle foty nine, came fourty eight forty seven foty six,

2068
06:29:06.360 --> 06:30:30.080
candle forty five, can forty two two who do you

2069
06:31:03.439 --> 06:33:49.159
candle forty candle thirty nine eight, candle thirty seven, candle

2070
06:33:51.599 --> 06:35:59.319
thirty five, th FOURHHHHH handle thirty three, handle, thirty one

2071
06:36:42.479 --> 06:39:52.200
shot and twentyteen nine, can twenty eight candle twenty seven,

2072
06:40:30.000 --> 06:43:22.360
twenty six candle twenty five, can about twenty thirty can

2073
06:43:22.680 --> 06:46:45.720
to wit, to wait, to wait and ninety eight servent

2074
06:47:36.720 --> 06:53:50.360
six day four two h F no eight.

2075
06:53:55.479 --> 06:57:40.919
Eight two.

2076
06:59:02.759 --> 06:59:21.680
Can or let go of all of those thoughts, worries,

2077
06:59:22.000 --> 06:59:28.080
concerns about the past, thoughts about the future, and even

2078
06:59:29.560 --> 06:59:33.919
things you've been thinking about today. Just let it all

2079
06:59:34.000 --> 06:59:40.200
go because none of it is useful in this moment.

2080
06:59:45.119 --> 07:00:00.479
This is your opportunity to just focus on feeling relaxed,

2081
07:00:04.799 --> 07:00:11.240
allowing yourself to get in touch with that natural sense

2082
07:00:13.319 --> 07:00:21.439
of peace that we all have within us. It's available

2083
07:00:21.520 --> 07:00:26.360
for everyone. It just sometimes takes a little bit of

2084
07:00:26.479 --> 07:00:33.880
effort to set up the right time and place in

2085
07:00:34.159 --> 07:00:40.400
order for you to just let go. Because when you

2086
07:00:40.599 --> 07:00:48.360
do decide to let go and relax, that's what your

2087
07:00:48.400 --> 07:00:57.119
body starts to do because you've chosen, You've chosen to

2088
07:00:57.560 --> 07:01:04.680
just allow your body to unwind and your mind starts

2089
07:01:04.759 --> 07:01:12.240
to slow down. And it's a nice feeling. It's a

2090
07:01:12.360 --> 07:01:16.560
nice feeling at the beginning, just to know that you

2091
07:01:17.080 --> 07:01:27.319
have chosen to decide to relax deeply, and because you've

2092
07:01:27.439 --> 07:01:35.959
made that decision, your body will just follow suit. Because

2093
07:01:36.000 --> 07:01:40.639
sometimes all the muscles in your body need is just

2094
07:01:41.000 --> 07:01:50.200
permission from you to relax, because so often we're busy,

2095
07:01:50.479 --> 07:01:54.680
we're going from here to there, we're walking around, and

2096
07:01:54.799 --> 07:02:02.119
we're doing stuff, and the body doesn't have any time

2097
07:02:02.360 --> 07:02:10.759
or space to really relax deeply. So it kind of

2098
07:02:10.880 --> 07:02:16.439
waits for you to lead the way, waits for your permission.

2099
07:02:20.759 --> 07:02:27.240
And when you do give your permission, when you give

2100
07:02:27.319 --> 07:02:33.599
the say so, when you say okay, it's time for

2101
07:02:33.720 --> 07:02:43.360
your body to let go completely and relax totally, your

2102
07:02:43.439 --> 07:02:51.319
body just follows. So like a breath, of relief. Ah

2103
07:02:52.680 --> 07:02:59.759
good like now relax have feeling at the end of

2104
07:02:59.840 --> 07:03:03.959
a day of very physical day that you may experience

2105
07:03:04.080 --> 07:03:07.400
in the past, where you get home and you just

2106
07:03:07.599 --> 07:03:11.880
sit down on a chair, maybe you kick your shoes off,

2107
07:03:12.000 --> 07:03:17.799
and h feels so nice. I know that you don't

2108
07:03:18.479 --> 07:03:22.159
have to get up again for a little while at least,

2109
07:03:23.200 --> 07:03:25.599
and if you choose, you can just sit there for

2110
07:03:25.759 --> 07:03:38.479
maybe an hour to It feels blissful. And just by

2111
07:03:38.680 --> 07:03:43.720
sitting down like that, your body knows that it's time

2112
07:03:43.840 --> 07:03:49.159
to relax. Your body has been given permission from you.

2113
07:03:51.400 --> 07:04:01.680
Because it's a mindset in your mind, you're prepared to

2114
07:04:01.880 --> 07:04:11.439
let go of everything and just completely allow all the

2115
07:04:11.759 --> 07:04:20.520
stress of your body to evaporate. Any tensions can just

2116
07:04:20.880 --> 07:04:40.279
gradually vanish. It's almost like magic, really, because that sense

2117
07:04:40.560 --> 07:04:46.799
of relaxation in your body, it's a very natural state.

2118
07:04:48.680 --> 07:04:53.319
It's not something unusual. It may feel unusual when you

2119
07:04:53.439 --> 07:04:58.400
first start to relax. You if you haven't really spent

2120
07:04:58.520 --> 07:05:02.639
a lot of time focusing and giving yourself this space

2121
07:05:02.840 --> 07:05:08.360
to let go completely and relax. They seem almost alien,

2122
07:05:10.240 --> 07:05:16.119
but it isn't. It's actually the most natural thing in

2123
07:05:16.240 --> 07:05:19.639
the world to let go completely.

2124
07:05:21.360 --> 07:05:22.520
To relax.

2125
07:05:23.919 --> 07:05:32.439
Totally, the most natural thing in the world to allow

2126
07:05:32.560 --> 07:05:44.680
yourself to feel really calm in your mind. And it

2127
07:05:44.840 --> 07:05:52.680
is almost like a literal unwinding. It's like you press

2128
07:05:52.799 --> 07:06:01.279
a button and all the tension just release it, and

2129
07:06:01.360 --> 07:06:05.200
it's like a wheel, like a cog, like the inside

2130
07:06:05.240 --> 07:06:08.880
of the clock, just unwinding. And it's almost like you

2131
07:06:09.000 --> 07:06:13.919
could see that the little wind up knob that's used

2132
07:06:14.840 --> 07:06:18.840
just going the opposite way that you choose to wind

2133
07:06:18.919 --> 07:06:27.439
it up, and the energy that fremetic stress for energy

2134
07:06:28.919 --> 07:06:39.240
gradually winding down, losing its power, losing its strength. As

2135
07:06:39.319 --> 07:06:48.720
a sense of relaxation becomes stronger and deeper, and you

2136
07:06:48.880 --> 07:06:57.560
may find a the more relaxed you feel, your mind

2137
07:06:58.040 --> 07:07:07.479
starts to wander, maybe seem to stop listening to me

2138
07:07:07.680 --> 07:07:13.560
for a while. Your mind goes somewhere else, and then

2139
07:07:13.680 --> 07:07:19.759
you realize you're listening to me again, and that's just

2140
07:07:19.919 --> 07:07:28.279
your mind to drifting to sleep, which is quite natural,

2141
07:07:29.840 --> 07:07:37.880
because sometimes when we're stressed and tense, we're may not

2142
07:07:37.919 --> 07:07:42.959
actually be aware of what we need or we physically

2143
07:07:43.119 --> 07:07:52.240
your emotionally need in this moment. But when you allow

2144
07:07:53.479 --> 07:07:59.279
your body and mind to relax completely and you let

2145
07:07:59.400 --> 07:08:10.040
go all thoughts, concerns, worries, ideas, all ngo and allow

2146
07:08:10.119 --> 07:08:20.560
them to drop onto the floor. You start to get

2147
07:08:20.639 --> 07:08:32.000
in touch with the feelings of such relaxation. Feelings so

2148
07:08:32.319 --> 07:08:40.159
nice to be in touch with the calmness and the

2149
07:08:40.240 --> 07:08:53.439
different body parts as they become looser and looser. Even

2150
07:08:53.639 --> 07:09:05.360
your breathing seems easier and more natural, effortless as I

2151
07:09:05.720 --> 07:09:11.279
cool outs through your mouth or nose into your lungs,

2152
07:09:14.000 --> 07:09:22.360
breathing in comforts and relaxation, and then just breathing out

2153
07:09:22.599 --> 07:09:31.479
any excess remain intention stress from every part of your

2154
07:09:31.560 --> 07:09:40.000
body and mind. As you start to focus on your mind,

2155
07:09:41.759 --> 07:09:48.799
maybe you notice that things that come to a standstill

2156
07:09:50.159 --> 07:09:58.919
or maybe just much much lower than before because your

2157
07:09:59.119 --> 07:10:06.080
mind is not really needed when listening to my voice,

2158
07:10:09.959 --> 07:10:15.959
which allows your mind to relax just as deeply as

2159
07:10:16.200 --> 07:10:26.639
your body. And that's synchronicity between the relaxation of your

2160
07:10:26.919 --> 07:10:39.400
body relaxation of your mind. Let you know that feeling

2161
07:10:40.479 --> 07:10:52.799
completely calm, loose, and relaxed real is a great healing

2162
07:10:53.880 --> 07:11:09.680
experience fear and has so many positive benefits for your

2163
07:11:09.759 --> 07:11:15.680
body and mind and your life. To be able to

2164
07:11:15.919 --> 07:11:26.720
let go everything and to relax completely you know, all

2165
07:11:27.400 --> 07:11:35.880
parts of your body and mind. Even your boness arised,

2166
07:11:39.400 --> 07:11:52.759
your muscles arised, even the skin that covers your body

2167
07:11:55.720 --> 07:12:03.119
is relaxed. Every hair.

2168
07:12:06.279 --> 07:12:06.680
You have.

2169
07:12:08.400 --> 07:12:26.000
Is also deeply relaxed. And your brain really starts to

2170
07:12:26.240 --> 07:12:28.319
feel the benefits.

2171
07:12:29.560 --> 07:12:29.919
Of this.

2172
07:12:31.520 --> 07:12:43.880
Heathing relaxation. And as you focus on the inside of

2173
07:12:44.000 --> 07:12:49.680
your scalp where your brain is, you can start to

2174
07:12:49.959 --> 07:12:59.479
realize and notice the benefits of your brain relaxing deeply.

2175
07:13:04.000 --> 07:13:16.479
Initial brain continues to relax sends those messages to the

2176
07:13:16.680 --> 07:13:25.319
rest of your body and your mind to really relax

2177
07:13:28.040 --> 07:13:50.159
more deep, relaxy, more completely, letting go of any remaining

2178
07:13:50.799 --> 07:14:02.799
thoughts a concens allow them just drop into the because

2179
07:14:03.040 --> 07:14:11.520
they're not long been necessary in this moment, this moment

2180
07:14:11.799 --> 07:14:21.119
of deep reaxation and calmness and feeling.

2181
07:14:23.319 --> 07:14:24.240
Your brain.

2182
07:14:25.919 --> 07:14:48.680
With deep concentrated heathing, calming, relaxing, every part of your

2183
07:14:48.759 --> 07:15:08.759
brain feeling so b loose and comfortable, so relaxed and

2184
07:15:09.080 --> 07:15:21.439
be peaceful. Your brain feels so light, that's so healthy.

2185
07:15:24.639 --> 07:15:34.840
That sense of deep, deep comfort really does allow you

2186
07:15:38.520 --> 07:15:50.000
to enjoy those ever increase in sensations of comfort that

2187
07:15:50.159 --> 07:16:03.720
are spreading throughout your body. Relaxing and every muscle of

2188
07:16:03.880 --> 07:16:22.919
your body, eat deeper and deeper, much more deeper than before,

2189
07:16:26.680 --> 07:16:42.240
much more comfort spreading through your body, your mind, be

2190
07:16:44.000 --> 07:17:01.200
so peaceful and calm, so very very peaceful in avery

2191
07:17:01.680 --> 07:17:23.240
part of your body, letting go of everything averything, so peaceful, calm,

2192
07:17:26.759 --> 07:17:56.599
so relax Every second the passes you feel d dpath relaxed, dper.

2193
07:17:58.000 --> 07:18:09.840
And be per less, calm, so calm.

2194
07:18:13.680 --> 07:18:21.279
Peace for so very peace.

2195
07:18:24.000 --> 07:18:33.279
From your head down to your ties. Such peace and

2196
07:18:33.680 --> 07:18:46.200
comfort growing all all the time, Such peace and comfort

2197
07:18:49.200 --> 07:19:03.279
spreading through your body and mind deeper deeper, Such comfort

2198
07:19:05.880 --> 07:19:19.680
spreading and sinking deeper into ay muscle e body. Suddenly

2199
07:19:19.919 --> 07:19:32.959
you feel amazing, so relaxed, so pie so.

2200
07:19:37.680 --> 07:19:39.639
So relax.

2201
07:19:43.040 --> 07:19:59.439
And peace let him go everything to do a body scan,

2202
07:20:01.200 --> 07:20:07.599
focusing on firstly how you feel in your body, not

2203
07:20:07.759 --> 07:20:13.159
trying to change how you feel, not trying to relax,

2204
07:20:14.439 --> 07:20:19.439
not trying to move away from any discomfort or stress

2205
07:20:19.639 --> 07:20:27.080
or tension. Just accepting, observing and accepting how you feel

2206
07:20:28.040 --> 07:20:33.000
in the different parts of your body, Just allowing yourself

2207
07:20:34.400 --> 07:20:41.840
to be exactly as you are, to notice, to get

2208
07:20:41.919 --> 07:20:50.520
in touch with how you actually feel in this moment.

2209
07:20:54.000 --> 07:21:05.159
I'm going to start off by focusing your hands. Just

2210
07:21:05.279 --> 07:21:13.240
be aware of your hands. I'd like you to move

2211
07:21:13.360 --> 07:21:18.520
your hands around. Just maybe move your fingers a little bit.

2212
07:21:20.959 --> 07:21:27.159
I've been enclosing your hands very gently, just so that

2213
07:21:27.439 --> 07:21:35.159
you can get in touch with how your hands and

2214
07:21:35.360 --> 07:21:56.360
your fingers feel, very very slow movements. Focusing now on

2215
07:21:56.520 --> 07:22:03.599
your feet, and if you can just do kind of

2216
07:22:03.639 --> 07:22:08.560
an equivalent with your feet is you've just done with

2217
07:22:08.759 --> 07:22:17.360
your hands, Maybe turn in your ankles, moving your feet around,

2218
07:22:19.360 --> 07:22:29.799
moving your toes gently, but only very gently and very slowly,

2219
07:22:32.759 --> 07:22:48.200
noticing how your feet feel in this moment. Focusing now

2220
07:22:48.400 --> 07:22:49.240
and your eyes.

2221
07:22:52.240 --> 07:22:53.400
I'd like you to just.

2222
07:22:55.040 --> 07:23:00.840
Focus on your eyelids. Maybe you can open and close

2223
07:23:00.919 --> 07:23:05.119
your eyes a couple of times to really get in

2224
07:23:05.319 --> 07:23:09.439
touch with how you feel when you do close your eyes.

2225
07:23:11.560 --> 07:23:17.959
The muscle changes in your eyes when you do close them,

2226
07:23:20.799 --> 07:23:27.200
maybe raising your eyebrows. It stretches the tops of your eyes,

2227
07:23:30.439 --> 07:23:38.840
perhaps squinting your eyes, scrunching up your eyes, just so

2228
07:23:39.000 --> 07:23:47.400
you can really get in touch with all aspects of

2229
07:23:48.599 --> 07:24:07.639
how your eyes feel. Right now, now, focusing on your thighs,

2230
07:24:09.959 --> 07:24:14.279
and then it just starts you to gently tense your thighs,

2231
07:24:15.639 --> 07:24:25.479
just very very gently, just enough so you can become

2232
07:24:27.040 --> 07:24:38.119
more attuned to the physical sensation of your upper legs,

2233
07:24:40.360 --> 07:24:43.599
the front of your thighs, and the backs of your thighs,

2234
07:24:48.080 --> 07:25:07.479
noticing and observing how your thighs feel right now, moving

2235
07:25:07.720 --> 07:25:16.119
your focus to the back of your neck, just noticing

2236
07:25:16.319 --> 07:25:22.360
the back of your neck, the muscles, and of course

2237
07:25:22.520 --> 07:25:26.799
they lead to the side of your neck. They also

2238
07:25:27.119 --> 07:25:31.919
lead to the top of your back, which leads to

2239
07:25:32.040 --> 07:25:37.560
your shoulders. So as your focus on the back of

2240
07:25:37.639 --> 07:25:45.040
your neck, maybe you can move your head gently upwards

2241
07:25:46.200 --> 07:25:52.159
as if you're looking up. Maybe moving your head down

2242
07:25:53.599 --> 07:25:59.599
as if you were looking down. Perhaps moving your head

2243
07:26:00.439 --> 07:26:15.479
decided right to left, only very slowly, very gently. I'm

2244
07:26:15.479 --> 07:26:21.200
not trying to force anything. It has to be very

2245
07:26:23.560 --> 07:26:29.439
very gentle, just so you can.

2246
07:26:30.919 --> 07:26:32.520
Be more.

2247
07:26:34.200 --> 07:26:42.799
In touch with the feelings, with the sensations of the

2248
07:26:43.080 --> 07:26:51.919
physical sensations of how the back of your neck feels.

2249
07:26:53.680 --> 07:27:09.080
Right now, as we now focus on the tops of

2250
07:27:09.200 --> 07:27:15.439
your arms, the parts where your biceps and your triceps

2251
07:27:15.520 --> 07:27:23.599
are between your elbow and your shoulders. To focus on

2252
07:27:23.880 --> 07:27:31.040
those parts and tops of your arms, you may like

2253
07:27:31.159 --> 07:27:40.680
to just tense them, but very very gently and slowly,

2254
07:27:43.240 --> 07:27:50.439
so you know, straining or put in any pressure whatsoever

2255
07:27:52.159 --> 07:28:01.799
on your arms. It's just soly you can gain more

2256
07:28:02.159 --> 07:28:10.360
of a sense of how your upper arms are feeling

2257
07:28:12.599 --> 07:28:24.479
in this moment. Just noticing as you gently, very gently

2258
07:28:26.439 --> 07:28:37.759
and slowly tighten the muscles and then let go. Notice

2259
07:28:39.880 --> 07:28:54.200
how the tops of your arms feel right now. As

2260
07:28:55.119 --> 07:29:05.840
now focus when your stomach, the area the lower abdomen

2261
07:29:05.919 --> 07:29:11.840
area below your belly button, moving all the way down

2262
07:29:15.240 --> 07:29:25.759
to your hips, just above your grind. Maybe you're able

2263
07:29:25.959 --> 07:29:35.840
to tense these muscles in the area very very gently

2264
07:29:39.279 --> 07:29:50.080
and slowly. If that's a difficult thing to do, maybe

2265
07:29:50.159 --> 07:29:58.799
you can just move your body, pushing your stomach up,

2266
07:30:00.479 --> 07:30:04.360
maybe moving a little bit to a side, using your hips,

2267
07:30:06.520 --> 07:30:16.360
just so get more in tune with how your lower

2268
07:30:16.840 --> 07:30:23.880
aptomen area his feeling.

2269
07:30:26.319 --> 07:30:27.240
In this moment.

2270
07:30:33.840 --> 07:30:45.840
Just noticing the physical sensations or your lower abdomen.

2271
07:30:56.200 --> 07:30:56.400
As.

2272
07:30:56.759 --> 07:31:00.159
Move your attention.

2273
07:31:02.200 --> 07:31:12.200
To your mouth to see in your lips and then

2274
07:31:12.279 --> 07:31:30.159
inside your mouth, your teeth, your gums, your tongue, Just

2275
07:31:30.439 --> 07:31:39.040
noticing how your tongue and your mouth feels. It may

2276
07:31:39.319 --> 07:31:48.000
help by moving your tongue around your mouth, moving it

2277
07:31:48.560 --> 07:31:55.959
to your left, maybe pressing it gently against the side

2278
07:31:56.119 --> 07:32:02.360
of your mouth. And then to the right gently to

2279
07:32:02.560 --> 07:32:09.159
the side of your mouth, perhaps pressing up against the

2280
07:32:10.479 --> 07:32:17.279
top of your mouth, and then down gently against the

2281
07:32:17.360 --> 07:32:28.520
bottom of your mouth, always very slowly and a very

2282
07:32:31.159 --> 07:32:48.159
very gentle so that you can be aware of how

2283
07:32:48.400 --> 07:33:11.040
you feel in your mouth area. No, got to focus

2284
07:33:13.319 --> 07:33:28.040
on your wrists, and I'll ask you to maybe just

2285
07:33:29.240 --> 07:33:37.720
routine your wrists by moving your hands in a circular

2286
07:33:38.080 --> 07:33:56.959
motion very gently and slowly, just so you can feel

2287
07:34:02.959 --> 07:34:15.680
the sensations that you are currently experiencing in your risks.

2288
07:34:19.759 --> 07:34:28.319
Perhaps smooth in your hands up and down the game

2289
07:34:29.560 --> 07:34:55.560
very very japly and slowly, very chance and slow.

2290
07:35:08.520 --> 07:35:09.680
Between now.

2291
07:35:12.080 --> 07:35:26.680
Start to observe your lower back. There bad part is

2292
07:35:28.279 --> 07:35:44.479
just above your hips, where your coxix are a whole

2293
07:35:44.720 --> 07:35:51.319
area which also really does include the signs of your

2294
07:35:51.400 --> 07:36:03.080
body because those muscles are very much connected. Those muscles

2295
07:36:04.000 --> 07:36:13.959
also move into your hyperia, connecting too your buttocks side

2296
07:36:14.200 --> 07:36:29.000
of your hips, And if you're physically able to do so,

2297
07:36:31.240 --> 07:36:42.360
maybe you can very gently just move your body eviss slightly,

2298
07:36:44.720 --> 07:37:01.360
very slowly some side to side, just enough s gauge

2299
07:37:06.599 --> 07:37:24.240
how you feel in your lawer back. Perhaps elve move

2300
07:37:24.479 --> 07:37:39.159
your hips gently up and down gently slowly in order

2301
07:37:39.319 --> 07:37:52.720
to real be in touch with the physical sensations of

2302
07:37:52.959 --> 07:38:18.439
your lawer back as we know, your attention.

2303
07:38:21.919 --> 07:38:22.919
To your jaw.

2304
07:38:26.119 --> 07:38:31.759
An area for your chin, all the way up to

2305
07:38:32.000 --> 07:38:33.479
the where your ears are.

2306
07:38:36.680 --> 07:38:49.240
Oh, your jaw, you can just.

2307
07:38:51.479 --> 07:39:01.720
It's okay to do so. Gently open your mouth nor wide,

2308
07:39:02.240 --> 07:39:13.200
no stretching, just very gently and slowly open in your mouth,

2309
07:39:16.959 --> 07:39:35.319
having close in your mouth very gently and slowly, so

2310
07:39:35.599 --> 07:39:52.599
you can be in touch with how your jaw feels. Now.

2311
07:40:19.319 --> 07:40:34.840
I like to sit down my chest around. You don't

2312
07:40:35.080 --> 07:40:42.400
need to do anything to move your chest because it

2313
07:40:42.680 --> 07:40:56.840
moves every time we breath. It moves very gently and slowly,

2314
07:40:59.240 --> 07:41:14.319
wantummactically with each breath you take. As you focus on

2315
07:41:17.720 --> 07:42:01.599
your chest fils when you breathe mm in your focus

2316
07:42:03.599 --> 07:42:20.959
to your forearms, your elbows. Maybe you're able to very gently.

2317
07:42:22.279 --> 07:42:24.439
And slowly.

2318
07:42:26.200 --> 07:42:34.720
Dense the muscles in your forearms. And when you do that,

2319
07:42:35.200 --> 07:43:07.840
you can feel your elbows as well, very gently and slowly, jackly,

2320
07:43:11.919 --> 07:43:55.639
softly o saving your forums dopas focus. But the rest

2321
07:43:55.799 --> 07:44:08.840
I don't back your upper back and the middle the

2322
07:44:09.200 --> 07:44:25.479
middle of your back again, this part of your body

2323
07:44:28.479 --> 07:44:40.720
moves also every time you breed you may not notice that.

2324
07:44:42.959 --> 07:44:55.040
Usually theres you observe your upper back in the middle

2325
07:44:55.119 --> 07:46:04.759
of your back shin't's in your focus hip area, nor

2326
07:46:04.880 --> 07:46:13.799
butt ecks gray, there's a muscle as at those bones

2327
07:46:16.360 --> 07:46:50.759
in your midsection. Just noticing how your hips.

2328
07:46:52.959 --> 07:46:53.240
Feel.

2329
07:46:56.439 --> 07:47:14.240
Right now, you can very very gently use my hips

2330
07:47:19.200 --> 07:47:24.680
maybe sighed the side very gently and.

2331
07:47:27.720 --> 07:47:45.720
Sor yeah, very.

2332
07:47:50.200 --> 07:48:28.479
Gently softly. M Everything starts to slow down, including the

2333
07:48:29.080 --> 07:48:37.799
thoughts in your mind and your mind itself just starts

2334
07:48:38.240 --> 07:48:43.599
to gradually. It doesn't have to be instant, but just

2335
07:48:44.479 --> 07:48:53.720
gradually starting to It's almost like time is storing chin.

2336
07:48:57.639 --> 07:49:03.599
It's a slower pace to maybe what you're used to

2337
07:49:05.919 --> 07:49:13.880
in your day to day life. It's a slower movement

2338
07:49:17.000 --> 07:49:39.599
of energy, very small movements which make up the larger movements,

2339
07:49:41.200 --> 07:49:47.639
which is always the case. Now, when you move your hand,

2340
07:49:49.240 --> 07:49:52.040
it might seem like it's one movement, but it's lots

2341
07:49:52.119 --> 07:49:59.919
of minute different muscles moving in accordance with each other.

2342
07:50:05.360 --> 07:50:17.680
What happens in this space that we're sharing is we

2343
07:50:17.919 --> 07:50:38.799
move from that big movement into those smaller movements, starting

2344
07:50:38.959 --> 07:50:49.759
to focus on how your body feels, not just as

2345
07:50:49.840 --> 07:50:54.119
a whole, not just oh, I'm feel in this way,

2346
07:50:54.200 --> 07:51:00.279
I'm feeling stressed or tense, or I'm feeling relaxed, and ah,

2347
07:51:01.599 --> 07:51:08.240
I'm feeling this way. I'm feeling that way. Starting to

2348
07:51:08.479 --> 07:51:19.680
notice that your body begins to present to you small

2349
07:51:20.799 --> 07:51:37.159
feelings around your body, small physical sensations in your legs,

2350
07:51:39.919 --> 07:51:53.119
whether pleasurable or not. Maybe resisting the temptation to label

2351
07:51:53.240 --> 07:52:02.759
them or to judge them, those feelings, just thinking them,

2352
07:52:03.680 --> 07:52:16.639
thinking about them is just being neutral, just feelings, not

2353
07:52:16.840 --> 07:52:28.479
being particularly concerned, just noticing what your body is telling you.

2354
07:52:36.479 --> 07:52:42.759
Feelings in your arms instead of feeling the whole of

2355
07:52:42.880 --> 07:52:52.880
the arm, Maybe notice those individual feelings, all those different

2356
07:52:53.119 --> 07:53:06.439
muscles and the skin, the has of your arms, all

2357
07:53:06.520 --> 07:53:20.360
the internal parts of your arms, the veins, the bones,

2358
07:53:23.240 --> 07:53:29.240
just being aware of maybe your elbow on your right

2359
07:53:29.439 --> 07:53:40.040
arm has a certain feeling. Maybe you're left wrist also

2360
07:53:40.360 --> 07:54:03.360
has its own individual physical sensation. What about your forearm

2361
07:54:04.400 --> 07:54:16.599
on your right arm, You're right forearm and may not

2362
07:54:16.759 --> 07:54:24.520
be any particular feeling that you could even give a

2363
07:54:24.639 --> 07:54:31.840
name to, may not feel like anything other than just

2364
07:54:32.439 --> 07:54:42.840
a feeling. Yeah, it's there. The feelings in your shoulders,

2365
07:54:45.680 --> 07:54:49.439
perhaps your shoulders when you think about them, kind of

2366
07:54:49.479 --> 07:54:54.520
almost like they're the same, you know, the same feeling

2367
07:54:56.360 --> 07:54:59.680
almost like both of your shoulders are just one thing.

2368
07:55:01.479 --> 07:55:12.599
Of course they're not. And when you focus on your

2369
07:55:12.680 --> 07:55:20.880
left shoulder and then on your right shoulder, maybe find

2370
07:55:21.080 --> 07:55:26.439
that you move the muscles a little bit, maybe tense

2371
07:55:26.560 --> 07:55:36.439
the muscles gently, noticing the difference.

2372
07:55:39.119 --> 07:56:06.880
In each shoulder, your lower back, the left side of

2373
07:56:07.000 --> 07:56:08.119
your lower back.

2374
07:56:08.040 --> 07:56:19.439
And the right side of your lower back. Of course

2375
07:56:19.560 --> 07:56:31.759
that connection to your buttocks and to your hips, and

2376
07:56:31.919 --> 07:56:45.240
also moving up into the middle of your back, and

2377
07:56:45.479 --> 07:56:49.400
sometimes like right now, actually I want to focus on

2378
07:56:49.520 --> 07:56:55.119
their part. When I focused on my buttocks and then

2379
07:56:55.159 --> 07:56:59.439
I focused on the middle of my back, I almost

2380
07:56:59.520 --> 07:57:02.240
felt like the muscles in my lower back were being

2381
07:57:02.599 --> 07:57:14.040
stretched very gently, just stretched a little bit. Even though

2382
07:57:14.119 --> 07:57:23.159
I wasn't doing anything to try to stretch your lower back,

2383
07:57:23.560 --> 07:57:31.759
you just seemed to happen. The feeling of very gently

2384
07:57:33.279 --> 07:57:54.680
stretching your lower back comes along. I have feeling in

2385
07:57:54.799 --> 07:58:15.680
your chest, just noticing what sensations you are experiencing in

2386
07:58:15.840 --> 07:58:30.880
your chest right now. And there's so much of the

2387
07:58:31.080 --> 07:58:35.520
chest of obviously there's the collar bone leading to the chest.

2388
07:58:36.360 --> 07:58:44.639
You've got the chest bone, you've got the muscles in

2389
07:58:44.759 --> 07:58:52.680
your chest. Of course, if you're female, there's possibly the breasts.

2390
07:58:54.000 --> 07:59:02.159
If you're male, you've got the different well my not

2391
07:59:02.319 --> 07:59:03.400
that different these days, but.

2392
07:59:05.560 --> 07:59:06.720
There may be more.

2393
07:59:08.439 --> 07:59:14.720
Muscles at the top of the chest, but at the

2394
07:59:14.919 --> 07:59:19.799
side underneath it's pretty much the same. Whether you're a

2395
07:59:19.880 --> 07:59:24.919
man or a woman. There's muscles there, muscles that stretch

2396
07:59:25.000 --> 07:59:30.599
out to your back as well as breast tissue stretches

2397
07:59:31.200 --> 07:59:38.439
and moves into your back. To just being aware of

2398
07:59:38.560 --> 07:59:59.599
your chest, being with whatever feeling there is in your chest.

2399
08:00:15.119 --> 08:00:18.279
And when I noticed that, I focus on my chest,

2400
08:00:22.639 --> 08:00:27.919
I feel it in my back, my upper back. I mean,

2401
08:00:28.000 --> 08:00:30.919
I guess the obvious reason would be because you know,

2402
08:00:30.959 --> 08:00:41.680
I'll breathe in in then it stretches my chest and

2403
08:00:42.040 --> 08:00:55.919
my back at the same time. It feels it feels okay,

2404
08:01:02.720 --> 08:01:07.479
doesn't feel I got a little bit of pain in

2405
08:01:07.599 --> 08:01:15.520
my right chest, a little bit, not pain, but little discomfort,

2406
08:01:15.680 --> 08:01:25.720
maybe stiffness possibly, I don't know. I notice my shoulders

2407
08:01:25.720 --> 08:01:34.639
are also wanting to flex for some reason. I think

2408
08:01:34.639 --> 08:01:43.040
that's probably part of my upper back, that connection between

2409
08:01:43.159 --> 08:01:47.279
my shoulders and my upper back, because I can move

2410
08:01:47.360 --> 08:01:54.680
my shoulders and stretch the muscles in my back, moving

2411
08:01:54.720 --> 08:02:00.959
the shoulders backwards or up, which then who's the I

2412
08:02:01.000 --> 08:02:03.119
think it's the scapulous.

2413
08:02:05.080 --> 08:02:05.680
In your back.

2414
08:02:15.720 --> 08:02:23.400
It feels quite nice. Actually, a good thing about this

2415
08:02:23.720 --> 08:02:28.479
is you can, if you want to, you can just

2416
08:02:32.040 --> 08:02:43.720
flex or stimulate the various muscles in your body gently

2417
08:02:45.200 --> 08:02:48.680
in order to get more of a sense of how

2418
08:02:48.759 --> 08:03:03.639
they feel. And when you're relaxing, when you do tense

2419
08:03:03.720 --> 08:03:07.639
and muscle and you let it go and you let

2420
08:03:07.720 --> 08:03:16.720
it relax, it relaxes way more than it would normally.

2421
08:03:21.680 --> 08:03:26.919
That you have to feel that you're able to do that.

2422
08:03:28.560 --> 08:03:32.319
There's no point in doing it if there's an issue

2423
08:03:34.240 --> 08:03:39.720
with the per part of your body. You need to

2424
08:03:39.799 --> 08:03:50.200
be gentle with yourself at all times when relaxing deeply,

2425
08:03:53.240 --> 08:04:08.439
It's important to be kind to yourself. As you notice

2426
08:04:08.680 --> 08:04:19.759
your mind. How much has your mind slowed down since

2427
08:04:19.840 --> 08:04:46.240
we started this recording? How come and peaceful is your

2428
08:04:46.319 --> 08:04:58.439
mind right now? We have nothing to think about and

2429
08:04:58.759 --> 08:05:06.119
just my voice to listen to, Because you know, the

2430
08:05:06.360 --> 08:05:17.080
intention behind this recording is relaxation. At the very least,

2431
08:05:18.639 --> 08:05:23.200
for you to feel more relaxed at the end of

2432
08:05:23.240 --> 08:05:31.439
the recording than you did at the beginning. At the

2433
08:05:31.639 --> 08:05:43.279
very least, for your mind to slow down because your

2434
08:05:43.400 --> 08:05:59.720
body continues to relax, because that's what you want to happen.

2435
08:06:03.720 --> 08:06:22.119
That's what you expect to happen, for relaxation, to fill

2436
08:06:24.720 --> 08:06:37.680
your body, maybe calm in your mind to the point

2437
08:06:37.880 --> 08:07:11.439
of boredom. When you start maybe to drift away, drift in,

2438
08:07:25.080 --> 08:07:34.759
it's almost as if you're moving further away from your

2439
08:07:34.880 --> 08:07:48.520
body in your mind, just leaving that there, kind of

2440
08:07:48.599 --> 08:07:53.520
liking it an escape pod in a spaceship a movie,

2441
08:07:54.319 --> 08:07:56.599
a space movie, you know, when they get into a

2442
08:07:56.680 --> 08:08:04.279
little part in it, since the far away from the spaceship,

2443
08:08:13.360 --> 08:08:53.040
safe to dream and continue to relax, drifting.

2444
08:09:25.479 --> 08:09:43.840
And peace, so rare.

2445
08:09:56.919 --> 08:10:31.520
And peace, and focusing on that feeling of those individual

2446
08:10:32.040 --> 08:10:49.520
parts of your body that's relaxing. One by one, you

2447
08:10:49.720 --> 08:11:02.040
may find that every now and then you realize that

2448
08:11:05.360 --> 08:11:13.959
you weren't listening to my voice because your mind started

2449
08:11:14.159 --> 08:11:28.680
to imagine something different, maybe started to almost move into

2450
08:11:29.599 --> 08:11:37.919
some kind of a dreamy state, and then you become

2451
08:11:38.000 --> 08:11:45.560
aware of my voice again. And even though you may

2452
08:11:47.599 --> 08:11:52.599
want to focus on my voice, you may also wish

2453
08:11:52.959 --> 08:12:06.319
to allow your mind to just drift naturally into that

2454
08:12:06.639 --> 08:12:28.880
space of comfort and safety as you feel warm comfort

2455
08:12:30.720 --> 08:12:44.520
spreading through your body like a warm blanket covering you gently,

2456
08:12:48.520 --> 08:13:06.639
keeping your body it just the perfect temperature. And even

2457
08:13:06.799 --> 08:13:18.799
if you can hear background sounds, they just don't seem

2458
08:13:18.919 --> 08:13:35.680
to matter anymore. There's that sense of peace spreads through

2459
08:13:35.799 --> 08:13:49.439
your mind like a gentle breeze, yet strong enough to

2460
08:13:49.639 --> 08:14:05.880
blow away all negativity, strong enough to remove from your

2461
08:14:06.000 --> 08:14:23.840
mind any anxiety or stress that was there before, and

2462
08:14:24.119 --> 08:14:34.799
blow away any other thoughts or feelings that just don't

2463
08:14:35.159 --> 08:14:59.360
fit with the sense relaxation that is feeling your body

2464
08:15:04.360 --> 08:15:24.080
and your mind. Unless you focus on your mind and

2465
08:15:24.439 --> 08:15:30.000
count down from ten down to one, and with each

2466
08:15:30.599 --> 08:15:55.639
number you here, your mind will become slightly more relaxed,

2467
08:15:58.400 --> 08:16:08.639
just justly, from ten down to nine, just a slight movement.

2468
08:16:10.680 --> 08:16:22.919
From nine down to eight, just another small change in

2469
08:16:23.119 --> 08:16:34.639
how you feel. Eight down to seven. That feeling is

2470
08:16:35.119 --> 08:16:41.560
a gap, almost like a gap that starts to get wider,

2471
08:16:42.919 --> 08:16:50.159
the gap between those feelings that you used to have

2472
08:16:51.319 --> 08:16:58.720
in your mind compared to the feelings you have, the

2473
08:16:59.040 --> 08:17:11.200
growing now feelings of comfort and security and confidence, and

2474
08:17:11.360 --> 08:17:17.720
the gap becomes wider, made down to seven, seven down

2475
08:17:17.840 --> 08:17:26.319
to six, and when you get to five, your mind

2476
08:17:26.439 --> 08:17:39.840
will start to have a certain physical sensation, most like

2477
08:17:39.959 --> 08:17:46.759
there's a magnet outside of your head sucking the tension

2478
08:17:46.959 --> 08:17:52.720
and the stress and any remaining feelings that you don't want,

2479
08:17:54.759 --> 08:18:03.799
sucking them out through your skull. And then down to

2480
08:18:04.080 --> 08:18:11.479
four you could start to really experience that sense of

2481
08:18:13.040 --> 08:18:23.560
not just emptiness, but space, a place full of fresh air,

2482
08:18:28.560 --> 08:18:35.360
place where you can stretch. It's almost as if as

2483
08:18:35.439 --> 08:18:40.560
you go down to four and three, your mind is expanding,

2484
08:18:41.200 --> 08:18:54.279
with this sense of peace and tranquility growing as it

2485
08:18:54.439 --> 08:19:05.560
moves down to when you get to your mind just

2486
08:19:06.000 --> 08:19:18.639
feels exactly how you want to feel, almost perfect feeling,

2487
08:19:24.439 --> 08:19:29.319
maybe a sensation that.

2488
08:19:30.919 --> 08:19:32.319
You'd like to keep.

2489
08:19:35.360 --> 08:19:46.200
A place that's safe, where nothing can affect you at all,

2490
08:19:57.880 --> 08:20:02.560
and you can stay in that that space of comfort

2491
08:20:02.680 --> 08:20:12.439
and confidence, confident in your own ability to create this

2492
08:20:13.360 --> 08:20:19.360
space and this fearing of comfort within your own mind

2493
08:20:20.919 --> 08:20:30.840
just by counting ten down to one. And this is

2494
08:20:31.000 --> 08:20:35.680
something that you can do yourself when you're on your own,

2495
08:20:40.560 --> 08:20:44.479
a time when you can maybe sit down, maybe just

2496
08:20:44.560 --> 08:20:56.599
for a few minutes, close your eyes, just count slowly

2497
08:20:57.279 --> 08:21:10.439
from ten down to one and re experience these feelings

2498
08:21:12.080 --> 08:21:20.400
in your mind. And when you feel that way in

2499
08:21:20.520 --> 08:21:36.080
your mind. Your body copies your mind, and that feeling.

2500
08:21:36.240 --> 08:21:43.119
It's spread through your spine and your nervous system into

2501
08:21:43.479 --> 08:21:56.240
every part of your body, travels through your bloodstream, heathing

2502
08:21:56.599 --> 08:22:16.200
and relaxing every free article of your existence. And we

2503
08:22:16.360 --> 08:22:25.119
can we can practice this a few times before the

2504
08:22:25.319 --> 08:22:29.799
end of the recording, and then you can practice on

2505
08:22:29.959 --> 08:22:36.959
your own. And each time you count from ten down

2506
08:22:37.040 --> 08:22:50.159
to one, the feelings of comfort, calmness, and deep deep

2507
08:22:50.759 --> 08:23:07.240
relaxation become stronger and deeper feeling your mind and your

2508
08:23:07.479 --> 08:23:16.840
brain with these positive chemicals that spread throughout your body,

2509
08:23:18.400 --> 08:23:27.080
relaxing you so quickly, relaxing your whole body and mind

2510
08:23:30.000 --> 08:23:43.080
so very, very easily just by counting from ten down

2511
08:23:43.159 --> 08:23:51.240
to one. So we're going to do now. I'm going

2512
08:23:51.319 --> 08:23:55.279
to count from ten down to one. I'd like you

2513
08:23:55.520 --> 08:23:59.720
to repeat the number after me. So when I say

2514
08:23:59.799 --> 08:24:14.439
t hen, you can just repeat to yourself ten. Just notice,

2515
08:24:15.080 --> 08:24:23.799
be aware of how you feel in your mind and

2516
08:24:23.959 --> 08:24:33.360
your body, and when I say nine, you can repeat

2517
08:24:34.560 --> 08:24:49.880
to yourself. Nine became noticing the increase in comfort and

2518
08:24:52.159 --> 08:25:03.200
calmness in your mind and in your body. The same

2519
08:25:03.479 --> 08:25:14.799
want to say eight when I say seven, six, when

2520
08:25:14.919 --> 08:25:33.400
I say five, four, when I say three, two, and

2521
08:25:33.639 --> 08:25:39.919
lastly want to say one, you can be that number.

2522
08:25:47.040 --> 08:25:47.159
Now.

2523
08:25:47.279 --> 08:25:52.880
Of course, when you do this on your own without

2524
08:25:53.000 --> 08:25:58.000
listening to me, you can say the numbers or whatever

2525
08:25:59.520 --> 08:26:08.040
speak that you feel is necessary for you, so you

2526
08:26:08.200 --> 08:26:14.000
can adapt. So if you feel you want to say

2527
08:26:14.119 --> 08:26:19.959
the numbers ten down to one faster than I do,

2528
08:26:21.720 --> 08:26:24.279
then you go ahead and do that. Or if you

2529
08:26:24.479 --> 08:26:28.439
feel when you do it yourself that you'd like to

2530
08:26:28.680 --> 08:26:37.040
have more more space between the numbers, maybe take a

2531
08:26:37.119 --> 08:26:43.919
lot longer to get from ten all the way down

2532
08:26:44.560 --> 08:27:01.560
to one, that's your choice also to do. So, I'm

2533
08:27:01.599 --> 08:27:10.159
gonna count from ten down to one. I want to

2534
08:27:10.240 --> 08:27:14.799
get to one. That will be the end of this recording.

2535
08:27:17.279 --> 08:27:20.919
The let's of course you're listening with music, then the

2536
08:27:21.080 --> 08:32:37.560
music will continue. Ten nine, fight, twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2537
08:32:42.319 --> 08:33:27.520
twelve eleven, ten nine eight, seven, six, five, four, three

2538
08:33:32.560 --> 08:33:56.119
two one. Now open your eyes, noticing how you physically

2539
08:33:56.240 --> 08:34:05.240
feel having counted down from twenty to one, allowing stress

2540
08:34:05.360 --> 08:34:09.200
and tension to leave through your fingertips and your toast.

2541
08:34:10.759 --> 08:34:15.479
And as you focus on your fingertips, maybe they feel

2542
08:34:15.479 --> 08:34:22.279
a little bit tingling, which is I suppose quite understanding,

2543
08:34:22.400 --> 08:34:27.479
considering the tension has been exiting your body through your fingertips.

2544
08:34:33.959 --> 08:34:35.959
So now I'm going to count from twenty down to

2545
08:34:36.080 --> 08:34:43.159
one again. This time you're going to feel a relief

2546
08:34:43.279 --> 08:34:49.159
of tension and stress, any anxiety that you may have

2547
08:34:53.840 --> 08:35:02.400
leaving through your stomach. Leaving through your stomach almost as

2548
08:35:02.439 --> 08:35:09.040
if it's just releasing the whole of your stomach, your

2549
08:35:09.200 --> 08:35:13.720
navel to just above your chest or blow your chest,

2550
08:35:13.840 --> 08:35:18.400
rather so surrounding your belly by an area, the whole area.

2551
08:35:20.520 --> 08:35:25.119
You can feel the tension of your body where there's left,

2552
08:35:25.400 --> 08:35:30.680
just releasing from the area, and you may notice that

2553
08:35:30.799 --> 08:35:35.880
your stomach will become very relaxed. As I count down

2554
08:35:36.880 --> 08:36:39.479
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

2555
08:36:44.240 --> 08:37:21.000
eight seven, six, five, ah three two. What You can

2556
08:37:21.119 --> 08:37:23.639
open your eyes again if you choose, or you can

2557
08:37:23.720 --> 08:37:29.919
just keep them closed because it feels relaxing. Just notice

2558
08:37:29.959 --> 08:37:34.720
saying your stomach fels. I notice as your focus, just

2559
08:37:35.520 --> 08:37:40.119
do a little scan of your body. Just notice saying

2560
08:37:40.200 --> 08:37:53.040
your body fels. Focusing pring upper body back, chest, stomach, lacks, arms, hands, feet,

2561
08:37:56.080 --> 08:38:03.040
just noticing, and you know, you may start to film

2562
08:38:05.479 --> 08:38:09.279
more of a sense of tiredness, which may be the

2563
08:38:09.400 --> 08:38:13.959
reason listening to this recording, because you.

2564
08:38:15.400 --> 08:38:15.759
Like to.

2565
08:38:17.400 --> 08:38:29.279
Let go completely of everything and drift off into a nice, natural, calm,

2566
08:38:29.680 --> 08:38:44.880
relaxing sleep. So now we have a focus on your forehead,

2567
08:38:48.759 --> 08:38:51.560
and if you choose, you can incorporate your eyes in

2568
08:38:51.720 --> 08:38:56.319
this focus as well. With your forehead and your eyes,

2569
08:38:58.439 --> 08:39:02.840
it's that whole area based almost as if you were

2570
08:39:02.919 --> 08:39:06.880
wearing a mask, you know, like a I don't know,

2571
08:39:06.959 --> 08:39:13.520
a Batman mask or something, or I'm trying to sorrow

2572
08:39:13.720 --> 08:39:15.720
or something, you know, the kind of mask that covers

2573
08:39:15.759 --> 08:39:18.840
your eyes but also covers quite a lot of the forehead.

2574
08:39:22.759 --> 08:39:25.759
Focusing on that area because that's the area that we're

2575
08:39:25.799 --> 08:39:32.200
now going to release tension, stress from your mind, from

2576
08:39:32.279 --> 08:39:36.080
your brain, from your mind, and any tension that you

2577
08:39:36.240 --> 08:39:40.400
may have remaining in your face, in your neck and

2578
08:39:40.520 --> 08:39:46.200
your jaw, in your eyes, your forehead, or your scalp.

2579
08:39:47.840 --> 08:39:53.159
So basically any tension within your head area, including your

2580
08:39:53.319 --> 08:39:55.080
mind and your brain.

2581
08:39:59.000 --> 08:40:02.639
That's going to be really three or four.

2582
08:40:02.560 --> 08:40:09.240
Heads in your eyes. As I count down again from

2583
08:40:09.799 --> 08:41:34.720
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

2584
08:41:40.000 --> 08:41:54.439
Four three one.

2585
08:42:02.759 --> 08:42:10.759
Noticing as you scared your face with jaw, your eyes

2586
08:42:12.119 --> 08:42:21.159
with cheap bones, your ears, your forehead, your scalp, your neck,

2587
08:42:22.639 --> 08:42:26.599
back of your neck, front of your neck, the side

2588
08:42:26.720 --> 08:42:37.119
of your neck, and your throat h noticing being aware

2589
08:42:37.360 --> 08:42:48.639
of the comfort increased in relaxation, not just in your

2590
08:42:48.799 --> 08:42:54.159
head and neck and mind, also the rest of your body.

2591
08:43:00.200 --> 08:43:06.040
Is how loose and calm you film and how easily

2592
08:43:08.319 --> 08:43:19.639
it is to just let go completely, let go completely,

2593
08:43:27.279 --> 08:43:37.720
how easily. So what I'm going to do now is

2594
08:43:38.880 --> 08:43:41.200
I need to focus on the top of your head,

2595
08:43:46.639 --> 08:43:53.240
and am I going to allow every last piece of

2596
08:43:53.479 --> 08:44:02.240
tension or stress the mind be lingering or hiding body mind,

2597
08:44:02.959 --> 08:44:03.720
my head.

2598
08:44:05.040 --> 08:44:05.439
To just.

2599
08:44:07.159 --> 08:44:13.560
Be sucked down on the top of your head, released

2600
08:44:17.279 --> 08:44:24.400
into the air, was sucked down into the clouds. Imagine

2601
08:44:24.439 --> 08:44:29.799
a big cloud above your head, almost like a whirlpool.

2602
08:44:30.680 --> 08:44:33.400
This is gonna suck that tension.

2603
08:44:34.599 --> 08:44:36.040
Out of the top of your head.

2604
08:44:38.680 --> 08:44:47.919
Just take it away good your focus. Imagine an opening

2605
08:44:48.080 --> 08:44:51.919
on the top of your head with that tension and

2606
08:44:52.200 --> 08:44:58.000
stress and any remaining issues, maybe worries of insads that

2607
08:44:58.200 --> 08:45:01.959
are no use to you. Now you can all be

2608
08:45:02.240 --> 08:45:06.799
sucked down at the top your head. I've taken away.

2609
08:45:08.799 --> 08:45:16.799
As I count down again, I'm twenty down to one now,

2610
08:45:20.479 --> 08:46:12.439
twenty nineteen, eighteen, seventeen, sixteen, fifty fourteen, thir ten too

2611
08:46:12.680 --> 08:47:01.200
well eleven ten, nine, eight, seven, six four four.

2612
08:47:05.040 --> 08:47:09.880
Three to.

2613
08:47:15.240 --> 08:47:41.840
Wha pray noticing how you feel, how relaxed and calm

2614
08:47:43.880 --> 08:47:55.680
you physically and mentally feel right now, help pea so

2615
08:47:58.040 --> 08:48:04.759
your mind feels. It feels so nice to just let go,

2616
08:48:07.080 --> 08:48:16.360
to give yourself some space to breathe easily, to think calmly,

2617
08:48:21.200 --> 08:48:26.040
and just to take a break from all that pointless

2618
08:48:26.240 --> 08:48:32.040
worry concerns about things that you don't need to think

2619
08:48:32.119 --> 08:48:42.959
about right now, because this is your time to let go.

2620
08:48:44.319 --> 08:48:54.080
This is your space to enjoy feeling deeply relaxed, peaceful

2621
08:48:54.240 --> 08:49:01.479
in your mind, relaxed in your body. It can feel

2622
08:49:02.080 --> 08:49:11.880
so good, so nice to just not have to do anything,

2623
08:49:14.200 --> 08:49:23.119
to be able to really enjoy that serenity that comes

2624
08:49:24.639 --> 08:49:37.720
of letting go completely, that peacefulness that comes with being

2625
08:49:38.400 --> 08:49:49.680
in this peaceful space. And you can keep this sense

2626
08:49:49.840 --> 08:50:01.720
of calmness for as long as you choose. If you

2627
08:50:02.000 --> 08:50:08.959
choose to drift off into a deep, healing, natural sleep.

2628
08:50:09.919 --> 08:50:10.759
Then you can do that.

2629
08:50:14.479 --> 08:50:22.680
It's completely up to you, and you can keep this

2630
08:50:23.000 --> 08:50:28.400
feeling of calmness physically and in your mind for so

2631
08:50:28.599 --> 08:50:43.040
long if you choose to feel completely relaxed, completely relaxed.

2632
08:50:46.279 --> 08:50:51.919
And I'd like you to make up your mind that

2633
08:50:52.000 --> 08:51:02.919
you're going to relax, and I want to explore that

2634
08:51:03.159 --> 08:51:08.439
with you. What it feels like when you actually decide

2635
08:51:10.680 --> 08:51:15.360
that you're going to relax, not forcing yourself, but giving

2636
08:51:15.400 --> 08:51:21.400
yourself that. I guess it is a command, really, isn't it.

2637
08:51:21.479 --> 08:51:28.799
When you're telling yourself relax in a gentle but firm

2638
08:51:28.919 --> 08:51:36.200
way that only you can really tell yourself in that way.

2639
08:51:37.040 --> 08:51:38.840
You can't really have someone else saying to you and

2640
08:51:38.919 --> 08:51:45.000
now it relax, relax, you know, and it needs to

2641
08:51:45.000 --> 08:51:48.319
be gentle, but you can't. Someone else can't really have

2642
08:51:48.680 --> 08:51:57.560
the same the same kind of influence or power that

2643
08:51:57.840 --> 08:52:05.479
you have over your own physicality over how you feel,

2644
08:52:11.319 --> 08:52:16.200
because when you say it to yourself, it means more.

2645
08:52:17.360 --> 08:52:23.840
It's personal, and your brain and your unconscious mind and

2646
08:52:23.959 --> 08:52:30.520
your body listens to what you say. So for example,

2647
08:52:31.119 --> 08:52:33.720
we'll test it out and do a little test, a

2648
08:52:33.799 --> 08:52:37.599
few little tests along the way, and you can get

2649
08:52:37.720 --> 08:52:44.200
more of an idea of the force, a positive force

2650
08:52:44.360 --> 08:52:51.119
that you can have in creating a sense of comfort

2651
08:52:51.319 --> 08:52:56.080
and relaxation in your body and your mind quite quickly,

2652
08:52:57.919 --> 08:53:08.720
just by you yourself to relax. So I want to

2653
08:53:08.799 --> 08:53:15.759
start by it's focus on your hands. So focus on

2654
08:53:15.799 --> 08:53:19.400
your hands and just tell your hands to relax, and

2655
08:53:19.599 --> 08:53:26.560
just say relax. As you focus on your hands, you

2656
08:53:26.680 --> 08:53:31.159
could say my hands are relaxed, or I want my

2657
08:53:31.279 --> 08:53:35.560
hands to relax. I think if you actually do it

2658
08:53:35.759 --> 08:53:43.959
directly by focusing and imagining that your hands can hear

2659
08:53:44.080 --> 08:53:46.439
what you're saying, you know, like they've got little ears,

2660
08:53:47.200 --> 08:53:52.319
which is a little weird. So talking to your hands

2661
08:53:53.080 --> 08:54:09.400
and just say relax. Noticing how your hands start to relax.

2662
08:54:21.799 --> 08:54:25.279
Now focus on your eyes and tell your eyes to relax.

2663
08:54:26.479 --> 08:54:31.119
You just say in the same word relax, and find

2664
08:54:31.200 --> 08:54:38.840
the right tone for you. You know, I might say relax,

2665
08:54:39.520 --> 08:54:47.639
but you you might say relax or relax. You know,

2666
08:54:47.959 --> 08:54:53.599
you might say it differently to yourself, and that's important

2667
08:54:54.479 --> 08:55:00.560
for you to gauge what feels right for you. To

2668
08:55:00.799 --> 08:55:05.959
just tell your eyes to relax whilst focusing on your eyes,

2669
08:55:06.479 --> 08:55:11.159
your eyelids, the muscles around your eyes, your eyebrows, and

2670
08:55:11.439 --> 08:55:46.919
just tell your eyes directly relax now. Now, I just

2671
08:55:47.040 --> 08:55:57.319
did that myself, and sometimes you may feel that you

2672
08:55:57.520 --> 08:56:02.959
need a bit more time for the different parts to relax,

2673
08:56:03.799 --> 08:56:07.680
you know, because I started talking again and maybe that

2674
08:56:07.880 --> 08:56:11.479
part hasn't relaxed fully. But what happened is that it

2675
08:56:11.520 --> 08:56:15.799
would just continue to relax even though I'm talking. And

2676
08:56:15.919 --> 08:56:21.720
that's happening with my eyes. Something else I noticed is

2677
08:56:23.639 --> 08:56:27.439
when I started focusing on my eyes, that actually almost

2678
08:56:27.599 --> 08:56:30.279
became They got worse before they got better in a way.

2679
08:56:31.000 --> 08:56:34.080
So I felt a degree of tension growing in my

2680
08:56:34.200 --> 08:56:40.159
eyes and then disappearing. So I think what that was

2681
08:56:40.279 --> 08:56:44.720
really it was just me becoming more aware of the

2682
08:56:44.959 --> 08:56:50.279
tension that was already there that I wasn't. I wasn't

2683
08:56:50.360 --> 08:56:55.360
focused on it before, so I wasn't really acknowledging it

2684
08:56:55.919 --> 08:57:12.479
or really conscious to those feelings. Yeah, my eyes is

2685
08:57:12.680 --> 08:57:16.200
still continuing to relax, as well as my hands. Actually,

2686
08:57:19.680 --> 08:57:25.080
my hands have got a certain kind of energy, like

2687
08:57:25.319 --> 08:57:30.479
not buzzing, but I can kind of fear a degree

2688
08:57:30.520 --> 08:57:36.439
of energy in my hands. Maybe that's where the tension

2689
08:57:36.599 --> 08:57:48.560
is being released. Maybe that's causing that. The next part,

2690
08:57:48.639 --> 08:57:50.840
I think we should focus on the back of the neck.

2691
08:57:51.520 --> 08:57:56.720
That's the part is quite often well for me, holds tension.

2692
08:57:56.759 --> 08:57:59.520
I don't know about for yourself, but I think it's

2693
08:57:59.639 --> 08:58:05.959
quite a standard place where attention is sometimes held. So

2694
08:58:08.119 --> 08:58:11.040
and I'm doing it exactly what you're doing as you

2695
08:58:11.200 --> 08:58:14.639
do it as well, So I'm telling my body parts

2696
08:58:14.840 --> 08:58:17.759
to relax as well. So if you tell your neck

2697
08:58:18.000 --> 08:58:20.560
the back of your neck, focus on the back of

2698
08:58:20.599 --> 08:58:27.599
your neck, and just say relax in your own words,

2699
08:58:27.759 --> 08:58:30.880
in your own tone, in your own voice. You can

2700
08:58:30.959 --> 08:58:32.840
say out loud, or you can just say it to

2701
08:58:32.919 --> 08:58:39.119
yourself internally. But you're focusing, and you're saying it literally

2702
08:58:39.560 --> 08:58:42.840
to the back of your neck, as if the back

2703
08:58:42.880 --> 08:58:49.639
of your neck can actually hear what you're saying. So

2704
08:58:49.799 --> 08:58:53.279
do that now, Just say relax to the back of

2705
08:58:53.319 --> 08:59:35.880
your neck, and I'll do the same. Then what I noticed,

2706
08:59:35.959 --> 08:59:41.040
and you may have had similar thing is even though

2707
08:59:41.119 --> 08:59:48.360
I was focusing on the back of my neck, other

2708
08:59:48.520 --> 08:59:55.000
parts started to I don't know, show themselves to me,

2709
08:59:55.279 --> 08:59:58.279
or maybe because they want to be relaxed as well.

2710
08:59:58.400 --> 09:00:01.439
But I started the to send the feelings in my

2711
09:00:01.599 --> 09:00:05.319
shoulders at tension in my shoulders and in my upper back.

2712
09:00:08.400 --> 09:00:12.560
Whether that was because my back of my neck was

2713
09:00:12.639 --> 09:00:18.560
saying I'm pretty much okay, it's the other parts that

2714
09:00:18.759 --> 09:00:27.479
need attention, but my low of my back of my

2715
09:00:27.599 --> 09:00:31.720
neck is still relaxing. But I just became more aware

2716
09:00:31.759 --> 09:00:38.400
of other parts that needed attention. Now, this might happen,

2717
09:00:38.560 --> 09:00:43.439
and it's not. It doesn't mean that it's going wrong.

2718
09:00:43.560 --> 09:00:50.040
It just means you're being notified with more places that

2719
09:00:50.240 --> 09:00:56.560
also want to feel relaxed. So I'm going to focus

2720
09:00:56.840 --> 09:01:00.680
on my upper back. So you can do the same

2721
09:01:02.439 --> 09:01:07.040
even if you don't have any feelings of tension that

2722
09:01:07.119 --> 09:01:08.159
are obvious.

2723
09:01:08.000 --> 09:01:08.880
In your upper back.

2724
09:01:10.840 --> 09:01:15.720
You just focus on your back and the whole area

2725
09:01:15.880 --> 09:01:20.360
from the shoulder blades down to the middle of your

2726
09:01:20.439 --> 09:01:24.680
back and your spine. And with me, it's more the

2727
09:01:24.799 --> 09:01:35.119
shoulder blades more. Yeah, that's the parts that really sort

2728
09:01:35.119 --> 09:01:41.840
of given me the nod that it needs relaxing. The

2729
09:01:41.959 --> 09:01:45.639
sounds gonna ask that hard to relax, and you can

2730
09:01:45.720 --> 09:02:11.720
do the same. Now, relax your upper back. There's something

2731
09:02:11.919 --> 09:02:16.200
strange happened there, and this often happens.

2732
09:02:16.240 --> 09:02:17.159
I've been doing this for.

2733
09:02:20.080 --> 09:02:26.799
Sixteen years or something, and often I'm one surprised but

2734
09:02:27.479 --> 09:02:33.919
amazed really that there can be a feeling. So, when

2735
09:02:33.959 --> 09:02:37.240
I was focusing on the back of my neck, my

2736
09:02:37.400 --> 09:02:42.159
upper back was starting to feel quite stressed and in

2737
09:02:42.360 --> 09:02:47.840
need of attention. As soon as I started talking to

2738
09:02:48.000 --> 09:02:52.680
you about my upper back and talking about, you know,

2739
09:02:53.200 --> 09:02:58.080
getting ready to ask the upper back to relax, my

2740
09:02:58.400 --> 09:03:04.040
back already started to RelA It's almost as if it

2741
09:03:04.159 --> 09:03:14.439
doesn't need to hear the words, just needs intention, just

2742
09:03:14.599 --> 09:03:27.080
needs to be noticed. That is something that often happens

2743
09:03:27.520 --> 09:03:34.720
in this type of situation is when you start to

2744
09:03:34.880 --> 09:03:39.880
relax a couple of parts of your body, as we've

2745
09:03:39.959 --> 09:03:46.560
done with our hands, our eyes and eyelids, and now

2746
09:03:47.840 --> 09:03:55.520
back of the neck, top of the back, up the back,

2747
09:03:56.840 --> 09:04:00.840
the rest of the body seems to just take notice

2748
09:04:03.599 --> 09:04:11.840
and decide in its own way to start relaxing. Other

2749
09:04:12.000 --> 09:04:21.840
parts of your body start to just become looser. I

2750
09:04:21.959 --> 09:04:24.599
suppose it's kind of like a bit of an avalanche,

2751
09:04:24.799 --> 09:04:29.520
you know, the little ball starts rolling and before you

2752
09:04:29.639 --> 09:04:32.639
know it, the whole of your body is completely relaxed

2753
09:04:32.720 --> 09:04:49.360
and can't and you can focus on your face. You

2754
09:04:49.520 --> 09:04:57.080
focus on your eyes, your eyelids, your eyebrows, and the

2755
09:04:57.240 --> 09:05:05.799
muscles around your eyes. Maybe you start to notice that

2756
09:05:07.560 --> 09:05:12.639
your forehead is more relaxed than it was. Maybe your

2757
09:05:12.759 --> 09:05:18.560
face is more relaxed. I would say my entire face

2758
09:05:18.720 --> 09:05:33.319
is a lot more relaxed than it was. So we're

2759
09:05:33.319 --> 09:05:39.840
going to focus now on your shoulders again, just like before.

2760
09:05:41.200 --> 09:05:41.919
Just tell your.

2761
09:05:41.840 --> 09:05:45.720
Shoulders and you can do them individuity. You can do

2762
09:05:45.840 --> 09:05:49.959
the right shoulder and left shoulder. I just generally did

2763
09:05:50.080 --> 09:05:54.799
both at the same time. And just tell your shoulders

2764
09:05:55.040 --> 09:05:59.000
and you focus on them in your mind, focus on

2765
09:05:59.119 --> 09:06:04.080
the how they feel. Maybe you can see them in

2766
09:06:04.200 --> 09:06:10.319
your mind's on. Just tell your shoulders.

2767
09:06:13.519 --> 09:06:14.680
To relax.

2768
09:06:51.839 --> 09:06:53.279
As nice as they relax.

2769
09:06:59.760 --> 09:06:59.959
Hmm.

2770
09:07:03.680 --> 09:07:08.760
But I do notice. I mean, especially with my back,

2771
09:07:11.440 --> 09:07:17.839
is the connection between the different parts the back, with shoulders,

2772
09:07:18.000 --> 09:07:28.000
the neck being all connected and being such a large

2773
09:07:28.080 --> 09:07:33.680
part of your body, it's all it's hard to separate

2774
09:07:33.800 --> 09:07:41.839
them from each other. And my lower back is starting

2775
09:07:41.919 --> 09:07:43.160
to relax on its own.

2776
09:07:49.360 --> 09:07:50.480
Maybe I'm going too.

2777
09:07:50.480 --> 09:07:56.480
Slow and that could be an issue because we all

2778
09:07:56.559 --> 09:08:02.919
go at different speeds. And the idea at the beginning

2779
09:08:03.000 --> 09:08:05.360
of this recording was for you to be able to

2780
09:08:05.599 --> 09:08:21.959
just say to yourself relax without focusing on any particular

2781
09:08:22.160 --> 09:08:27.919
part of your body. Because when you know that, telling

2782
09:08:28.040 --> 09:08:40.160
your hands to relax and your hand relax, you tell

2783
09:08:40.199 --> 09:08:48.599
your eyelids, your eyes and muscles around your eyes and

2784
09:08:48.720 --> 09:09:02.559
your eyebrows to relax and they relax. You tell the

2785
09:09:03.239 --> 09:09:22.879
back of your neck relax and relaxes. You tell your

2786
09:09:23.000 --> 09:09:51.120
upper back to relax and relaxes. You tell your shoulders

2787
09:09:53.040 --> 09:10:30.599
to relax, m they relax. You told your hands to relax,

2788
09:10:31.360 --> 09:10:42.680
they relaxed, and they continued to relax. And you told

2789
09:10:42.760 --> 09:10:50.879
your eyelids, the muscles around your eyes, your eyebrows to relax,

2790
09:10:52.919 --> 09:11:08.080
they relaxed and continued relax. When you told the back

2791
09:11:08.160 --> 09:11:11.519
of your neck, focus on the back of your neck

2792
09:11:15.239 --> 09:11:27.120
and told it to relax, it relaxed and continued to relax.

2793
09:11:35.279 --> 09:11:44.400
When you told your ulpa back to relax, be relaxed

2794
09:11:45.040 --> 09:12:01.360
and continued to relax. That's with your shoulders. You told

2795
09:12:01.400 --> 09:12:08.760
your shoulders to relax, and your shoulders relaxed and can

2796
09:12:08.800 --> 09:12:15.519
continued to relax.

2797
09:12:21.199 --> 09:12:26.160
And it's not just that, It's.

2798
09:12:28.839 --> 09:12:33.239
That the rest of your body has also been listening,

2799
09:12:34.959 --> 09:12:41.040
and their relaxation has been spreading. So from your eyes

2800
09:12:41.400 --> 09:12:48.800
the relaxation spread to your forehead, round your face, into

2801
09:12:48.879 --> 09:13:02.680
your skin, into your jaw, into the fronts and sides

2802
09:13:02.800 --> 09:13:07.639
of your leck, ill way down your chest and stomach.

2803
09:13:14.279 --> 09:13:21.400
Your relaxed hands and shoulders. Me tell through your arms,

2804
09:13:22.120 --> 09:13:34.160
relaxing fearms your upper arms, elbows, your wrists, let you

2805
09:13:34.279 --> 09:13:50.959
go in lower, bang your hips, buttocks gray, or just

2806
09:13:51.360 --> 09:13:59.879
start to relax and continue even more. Comfort spreading through

2807
09:14:00.080 --> 09:14:13.760
your lex all the way down to your ankles, the

2808
09:14:13.959 --> 09:14:19.680
tops of your feet, the sight of your feet, and

2809
09:14:19.800 --> 09:14:34.559
the bottoms of your feet, relaxing into your toes, each

2810
09:14:34.839 --> 09:14:59.199
toe relaxing God is And as your body relaxes more,

2811
09:14:59.639 --> 09:15:23.839
your mind becomes slower, peaceful, to the point where.

2812
09:15:25.760 --> 09:15:38.319
If you choose to fall asleep, you can easy do that.

2813
09:15:43.959 --> 09:15:54.000
Easy drift the way because there's nothing going on in

2814
09:15:54.080 --> 09:16:11.360
your mind. Your brain is peace all your body continuous.

2815
09:16:14.440 --> 09:16:15.040
To rise.

2816
09:16:38.879 --> 09:16:44.919
And with that connection between your body relaxing, the word

2817
09:16:46.239 --> 09:16:58.680
do you say to yourself relas means that you don't

2818
09:16:58.959 --> 09:17:05.360
need to focus on just one part. You can just

2819
09:17:05.599 --> 09:17:18.519
focus on your entire body, saying the powerful word.

2820
09:17:22.480 --> 09:17:33.639
Who acts. And there's.

2821
09:17:35.519 --> 09:17:54.680
Those familiar sensations of comfort spreading throughout your body loosening

2822
09:17:54.959 --> 09:18:14.720
and calming and healing every part to your body feeding relaxed.

2823
09:18:29.360 --> 09:18:33.120
So all we need to do, no One is just.

2824
09:18:34.959 --> 09:18:53.360
Tell yourself relax sir, feeding completely.

2825
09:18:55.120 --> 09:18:57.319
Count the boy come.

2826
09:19:13.879 --> 09:20:16.080
Starting now with number twenty nineteen eighteen seventeen sixteen fifth

2827
09:20:38.800 --> 09:21:45.000
fourt thirty too well.

2828
09:23:27.319 --> 09:26:44.120
Ch usutus.

2829
09:26:10.160 --> 09:28:51.519
Eights si.

2830
09:29:02.680 --> 09:30:01.400
Ut u.

2831
09:31:28.199 --> 09:32:01.680
U u.

2832
09:32:09.279 --> 09:33:20.000
U u u u one. So counting down from ten

2833
09:33:20.120 --> 09:33:40.839
to one ten nine eight, seven, six five four three

2834
09:33:43.680 --> 09:33:55.760
two one. And maybe that was a bit too quick

2835
09:33:56.360 --> 09:33:59.839
in order to relax. Maybe it's a bit too far

2836
09:34:00.080 --> 09:34:05.839
asked for you to notice the calming of your body,

2837
09:34:09.040 --> 09:34:13.639
maybe even a little bit of pressure there. Like you'll

2838
09:34:13.680 --> 09:34:15.760
count it down from ten to one. What do you

2839
09:34:15.919 --> 09:34:19.199
expect me to do? Man? Expect me to stick go

2840
09:34:19.400 --> 09:34:28.680
with floppy just because you're counting down two. If you

2841
09:34:28.839 --> 09:34:32.040
try it again, but this time, I'll go a bit

2842
09:34:32.199 --> 09:34:39.480
slower this time, as you focus on the whole of

2843
09:34:39.559 --> 09:34:46.319
your body before we focus on your legs. Just notice

2844
09:34:47.959 --> 09:35:00.680
how your body does start to feel more relaxed with

2845
09:35:02.000 --> 09:35:26.000
every number that I count down ten nine, eight, seven,

2846
09:35:35.160 --> 09:36:16.519
six five four three two.

2847
09:36:37.239 --> 09:36:37.480
One.

2848
09:36:48.839 --> 09:36:54.519
I just notice how how you feel, generally, how your

2849
09:36:54.559 --> 09:37:09.440
body feels. It's not necessarily even about counting down from

2850
09:37:09.519 --> 09:37:17.160
ten to one. It's that space that you have, that

2851
09:37:18.279 --> 09:37:40.720
body space between being active physically or mentally, just sitting

2852
09:37:40.959 --> 09:37:45.720
or lying down, just being there, not doing anything, not

2853
09:37:46.040 --> 09:37:53.040
saying anything, or needing to think about anything. So it

2854
09:37:53.160 --> 09:37:56.720
opens up a space, you know, a bit of a space,

2855
09:37:57.720 --> 09:38:07.279
a gap. And the more I camped down for the

2856
09:38:07.400 --> 09:38:15.000
tental one, the bigger that gap becomes. So there's that

2857
09:38:15.239 --> 09:38:31.519
gap of calmness, of comfort and relaxation. It's a nice feeling, yeah,

2858
09:38:33.400 --> 09:38:42.080
And it moves those stresses or discomforts physically or emotionally,

2859
09:38:42.800 --> 09:39:04.319
moves them away. Allows you to just slow down. Someone

2860
09:39:04.400 --> 09:39:07.559
to count again from ten down to one, and notice

2861
09:39:08.400 --> 09:39:17.319
that gap widening, the gap, and as it widens, it's

2862
09:39:17.360 --> 09:39:23.559
almost like the stress and attention falls into the gap.

2863
09:39:37.040 --> 09:40:33.080
It gives you that distance, that space. Now ten nine, eight, seven, six, five,

2864
09:40:44.199 --> 09:41:19.879
four three two.

2865
09:41:38.080 --> 09:41:38.360
One.

2866
09:41:50.199 --> 09:42:10.279
How did you work? Body feel? Can you notice that

2867
09:42:11.480 --> 09:42:48.080
you're feeling calmer? Are you feeling more relaxed? As we

2868
09:42:48.239 --> 09:43:08.480
now focus on your legs, just your legs. You're just

2869
09:43:08.599 --> 09:43:28.599
gonna start with focusing on your thighs. Of course, it's

2870
09:43:28.680 --> 09:43:36.959
not the most exciting thing to be doing because I'm

2871
09:43:37.120 --> 09:43:40.080
sure like most of your body is not not going

2872
09:43:40.160 --> 09:43:52.800
on right now, Just focusing on the whole of your thighs,

2873
09:43:55.639 --> 09:43:59.360
the tops of your thighs, the sides of your fires

2874
09:44:01.559 --> 09:44:06.040
the bottoms of your thighs, your outer thighs, and your

2875
09:44:06.160 --> 09:44:11.360
inner thighs. Basically the whole of your thigh that leads

2876
09:44:12.440 --> 09:44:27.959
into your hip and it goes down to your knee joints. Now,

2877
09:44:28.040 --> 09:44:35.040
this is a big area. It's a very heavy area.

2878
09:44:35.559 --> 09:44:41.519
It's very strong, probably the strongest muscles in your body

2879
09:44:42.279 --> 09:44:56.519
or in your thighs. But I don't think we perhaps

2880
09:44:58.319 --> 09:45:08.919
will give enough attention to our thighs. Perhaps we don't

2881
09:45:10.519 --> 09:45:31.000
acknowledge how important our thighs are to our lives, how

2882
09:45:31.120 --> 09:45:40.239
much they actually do for us all through our lives.

2883
09:45:47.400 --> 09:45:52.959
And it may seem to sound really weird, but I

2884
09:45:53.080 --> 09:45:59.080
think that all of our body parts, especially our thighs,

2885
09:46:00.120 --> 09:46:07.400
need some TLC, a bit of love shown, a bit

2886
09:46:07.440 --> 09:46:26.120
of acknowledgement, thank you, gratitude for what our thighs do

2887
09:46:26.400 --> 09:46:36.080
for us. And I know this may sound a bit strange.

2888
09:46:38.639 --> 09:46:41.680
Maybe you think, why am I, surely how I should

2889
09:46:41.680 --> 09:46:46.559
be out in the garden hugging a tree or something. Wow,

2890
09:46:50.720 --> 09:46:52.360
it's hard to set a microphone up