April 10, 2025

(music) (5 hours) Let me bore your pain away #18 | Jason Newland | 10th March 2025

(music) (5 hours) Let me bore your pain away #18 | Jason Newland | 10th March 2025
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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen to this groovy recording when you can

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safely close your eyes. Now, I'm going to focus on

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reducing chronic pain. That's what this record is about, and

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only find out. Only listen to this when you found

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out the cause of the discomfort and with permission from

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your doctor. Okay, so this is let me bore your

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pain away. Done a few of these. I think this

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is number eighteen. I'm not going to focus on any

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particular part of the body with this one. The last

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one I did I focused on shoulder, frozen shoulder. This

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is just going to be it's not going to be vague,

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but you can use Listen to this recording and Vinny

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in the background chomping on his bone. It's not euphemism.

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And the main really how it works is this, I

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just chat and you notice how the part of your

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body feels like now as we're starting the recording, So

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maybe give it a judgment zero out of ten, zero

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being nothing, ten being a big old ouch. And then

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at the end of the recording we can revisit that

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scale and see how much it's changed. I may discuss

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certain techniques that you may be able to play around with,

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but ultimately I'm just going to talk and it will

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be a case of boring that part of your body

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so that you feel more relaxed. I mean generally you'll

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feel more relaxed all over. Your mind will slow down,

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and that's kind of just what naturally happens. You may

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even fall asleep. So that's why I say at the beginning,

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only listen when you can safely close your eyes. So

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if you're if you're parlor on an airline, please don't

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listen to this do you get home or til you

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get into the airport. Well, maybe not in the airport either,

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I mean once you're landed. So there's not really anything

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for you to do. And because I don't know, I

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feel like I have to do like an introduction every

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time I do these recordings, but really that is the introduction.

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So I'm just going to get on with the conversation.

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Whatever the conversation is. Now, what I do is I

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look through I look, you know, do some research. I've

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got quite a few books and I'm always on the

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lookout for some kind of new or maybe not new,

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but you know, a pain relief or chronic pain relief

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technique that either I haven't done before, because I've done

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lots over the years since two thousand and six, but

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just you know, like to test things out. Sometimes it's

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nice to go back to an old thing that I

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used to do in person with people, which I did

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the other day I did with this frozen shoulder. The

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thing is, you can, you know, sometimes with a long recording,

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if I was going to do a hypnosis recording, specifically hypnosis,

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I would voe focus probably not necessarily on one part

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of body, but there would be just one technique, one

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thing that I would focus on doing. So if I

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was going to go through like a guided imagery of

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your shoulders mobility or your legs mobility, or you know,

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something like that, and so I would be very very focused,

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possibly on a particular part of the body, and also

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on the actual technique itself. With these recordings, it's more

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a case of just delving, dabbling. I like to think

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of it like a buffet. You know, you just use

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what works. You know, you go through, choose what's right

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for you. Maybe you're vegetarian, be you don't like cheese

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a little bit buggered, really you know if you don't

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like cheese, if you're vegan, we'll need cheese. So or

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if you're a non vegetarian but you don't like beef,

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mind you sumpers at all. Don't eat pork. It's a

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dirty animal. Name a clean animal. No, no, McLean. Even

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humans aren't clean. Okay, don't get me started. So what

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we do is we focus would sometimes focus on a

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particular technique. In this recording, you've got everything. So if

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you're vegan, vegetarian, meat eater, fish eats someone that only

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eats raw food, some people do. I've known people that

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eat like literally they only eat vegetables that are raw.

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And he was very tall. I don't know if that

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was the reason. He was about six foot five six

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foot six, but I think he started eating raw vegetables

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after he'd fully grown, so I don't think that was

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the reason. I can say otherwise I would study in

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raw vegetables because I could definitely do with a bit

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of a boost of me height. So if you think

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of it like a buffet, I just go through some stuff,

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discuss it. One of the things that I'm really really

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fascinated with is is time distortion for pain perception, now,

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this is something that I first discovered. It was Milton

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Ericson or Milton h Ericson or Milton h Ericson, depends

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how you want to pronounce it. He actually wrote a

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book called time Distortion. I don't know if I've got it.

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I've read it, I had it in the past. I'm

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not sure i've got it now. One of his techniques

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for people with chronic pain is or actually people with

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end of life pain. Actually sometimes people with like serious

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conditions that he would get them to bastically have did

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time distortion, so when when that physical discomfort came on,

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time would speed up so that it would be over

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and done with in an instant. It's almost like the

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person going to a transfer, however long was necessary, and

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even may not even be aware that they're done so,

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which I find fascinating. I have dabbled with this before

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in a recording, but I just liked the idea. Can

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you imagine just whenever it's whenever it's like coming on,

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whether it's chronic pain. Of course I can't really address

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acute pain. But then there's that fine line with acute pain,

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because if someone's got uh, let's say, either got an illness,

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a disease, which is, you know, it's hard to like

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chronic pain. Technically it goes over a certain period of

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time and you've still got pain, then it's cast as

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chronic pain, or if it's caused by something, which is

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the pain is not actually helpful because pain, you know,

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chronic pain is a danger signal. It's a signal to

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your brain to let you know. What's the signal from

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your brain to let you know it's danger. You have

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to be careful if you let your brain know that.

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That's not necessary because it's you know, arthritis. Providing you're careful,

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it's not an issue, doesn't have to be an issue

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as far as I'm talking about general arthritis like what

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I've got, like what I've got, So I've got arthritis

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in my lower back. I have to be a little

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bit careful. Yeah, I know that, So I don't need

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the warnings from the arthritis, and I definitely need. I

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do not need my arthritis to tell me when it's

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raining outside, you know, like oh it's a damp day.

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Is that I could look out the window, mate. I

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don't need my body to have pain in that situation.

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And I thought it was an old wife's tale. But generally,

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like when it's cold, when it's wet, it seems to

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be a little bit more agitated. But then we're going

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to be affected by water, aren't we. When you consider

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how much of us is actual water, Our bodies and

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many oceans are affected by the moon, don it only

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makes sense that we're going to be affected by things.

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That's as much as I know about that. But see

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only an old analogy. If you've got a broken leg,

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you don't need the pain if you know to keep

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off it, and after us, it doesn't take long before

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the leg starts to just be If anything is to

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be itchy from the cast, maybe, but if you put

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weight on it, it lets you know like no, no, no, no, no, no,

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what you're doing. Don't put weight on it. But then

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if that turns into chronic pain, because that's a cute pain,

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that turns into chronic pain because the legs healed, ah,

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but there's still discomfort there that there's no necessary. If

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you've been to a doctor checked it out, there's nothing wrong,

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then you don't need that. So it's no longer a

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danger signal. And sometimes the brain thinks it's a danger

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signal and it's not. Once you let the brain know

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that it's not a danger signal and it's not necessary,

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I don't need it. You can just let it go.

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I take a bit of reminding. So if you've got

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chronic pain and you've had it diagnosed, that it's fine.

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There's no reason to have it, or it's due to

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a condition, but you know about the condition and that

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physical discomfort is not necessary because you're going to be careful.

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Now if someone's got like dodgy nee, might need a

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knee replacement, so you know the danger is real, isn't

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it Like if you're basically your your body and your

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brain saying, don't be putting weight on me because this

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part of my body is damaged. But if you know

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that it's damaged, and if you accept that, you need

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to be careful and you know what it is, you know,

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maybe you're waiting to have a replacement operation. My stomach's googling. Now,

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that's weird. You don't need that discomfort anymore. You don't

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need to. It's almost like it's pointless because it's not

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a dangerous situation anymore. It is if you ignore it.

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But once you acknowledge it and say Okay, you're going

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to be careful. You definitely don't need it when you're

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sitting down or lying down or watching TV. And providing

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you don't put any weight on it, you don't need it,

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doesn't need to give you a warning. So there's no

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danger warning signals necessary for a situation like that, just

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like you know if you break your finger, of course

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it's going to hurt because it's supposed to do. It's

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a day. It's like to protect you to first of

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all get medical attention, to get it, to acknowledge it,

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because if we didn't have pain. There's actually a movie

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out now called an Overcaine, and I've been fascinated with

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this subject for decades. Some people are born without the

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ability to feel pain. They can't just don't feel it.

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And imagine what that would be like in that part

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of your body that you'd like to feel different in

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where just whenever the feeling comes on, it just it's

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almost like it switches off for that pieced wow. So

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but this is a good movie. It's a bloke that's

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in The Boys TV show and so he's a good

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actor and he's I mean, they've gone down the direction

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of being drama and action and all that stuff, and

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I'm enjoying it's good. I've watched about half an hour

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of it last night. But the with a finger, even

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just a finger, I mean, it's the old things that

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people used to get gangreen in the olden days when

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they had a break but it wasn't set back properly,

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and they're get infectious to get infections, and it's all

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kinds of stuff. If we ignore things and don't get

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it seen to, sometimes things can go a bit wrong.

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But if you've been to the doctor, I've got a

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hospital and you've you've had an xtray, you've got it

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fixed so that it's in a sling or in a

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brace or wrapped up, whether it's a break or a cut,

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or maybe you've been told what it is and you

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just on a waiting list to get an operation to

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get it fixed. But there's nothing to worry about because

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it's just you need to be careful, then, doesn't I mean,

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is this this is a question really in that situation,

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isn't there an emotional release, like almost like a bit

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of relief of like, oh that's what it is. So

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I mean, no one probably wants to go to hospital

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and have an operation. But things like knee replacements and stuff.

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Is there're you know, thousands and thousands and thousands of

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those that done every single day, probably just in my country,

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and I know at least three people that had them,

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and it's amazing, like amazing what they can do. Just wow.

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I don't think that was even a thing when I

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was a kid. It might have been, but we didn't

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really discuss needs very often. Yeah, I don't think. I

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don't know. I'm actually interested. Now. When was the first

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knee replacement? Okay, eighteen sixty eight, I'm not that old. Okay, okay, okay,

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here we go. The first was a right, the first

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time it was done properly in this country. It's fifty

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years ago, where like the way that's being done now.

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Fifty years of total knee athroplastic bone enjoined. So that

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was since nineteen eighty. It's nineteen eighty. Yeah, it was

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developed in nineteen eighty, so I guess this was like

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fifty five years now, No, fifty years nineteen eighty, fifty

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years ago, it's nineteen is it.

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No?

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Wait a minute, I'm fifty five and it's twenty twenty five.

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I was born in seventy, so that's forty five years ago. Anyway,

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it wasn't around the people, it wasn't being done when

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I was little, so I was right, although the first

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one had been done a little bit before I was born,

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ninety years before I was born. So do we need this?

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Do we need the discomfort? Is it useful? And that's

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one of those stupid questions in a way, like, course,

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it's not useful, but actually it is useful in certain circumstances,

234
00:21:39.920 --> 00:21:45.759
especially things like appendix bursting and things like that. Of

235
00:21:45.839 --> 00:21:51.279
course it's useful. It's life saving. So you know, you know,

236
00:21:51.279 --> 00:21:54.119
if someone had their appendix burst and they couldn't feel it,

237
00:21:55.119 --> 00:22:02.160
then unless they have medical attention, they're very likely not

238
00:22:02.240 --> 00:22:07.279
going to survive that. So yeah, like I can't feel pain,

239
00:22:07.319 --> 00:22:13.039
but no, no, sometimes we need to so and that's obvious.

240
00:22:13.119 --> 00:22:17.720
I had my appendix out. I partly kind of pretended

241
00:22:17.799 --> 00:22:21.119
to have appendicities to get tired off school. Didn't realize

242
00:22:21.119 --> 00:22:28.680
they're going to operate on me. Oh, so that's something

243
00:22:28.720 --> 00:22:33.720
you can decide. That's kind of what I'm thinking about here.

244
00:22:33.759 --> 00:22:35.480
It's a bit vague, it's a bit up and down,

245
00:22:35.480 --> 00:22:38.640
it's a bit around the around the ours is this recording?

246
00:22:38.680 --> 00:22:50.559
But is the discomfort useful? Is a question? Is is

247
00:22:50.559 --> 00:22:54.559
there any point to it? Maybe if you do have

248
00:22:56.359 --> 00:23:01.400
a dodgy n which needs maybe it doesn't need an operation.

249
00:23:01.559 --> 00:23:05.359
Maybe it's just a dodging ne you know. Sometimes I

250
00:23:05.400 --> 00:23:07.920
have a dodgy knee. I tried to kneel over the

251
00:23:07.960 --> 00:23:12.519
other day. Well, my kneeling days are over done with.

252
00:23:15.240 --> 00:23:17.160
And before you say, oh, does that mean you have

253
00:23:17.200 --> 00:23:23.319
to get a new job, no, rude. So I'm basically

254
00:23:24.680 --> 00:23:30.000
it's fine. However, I've got a dodgy knee. Sometimes I

255
00:23:30.119 --> 00:23:37.240
got an injured shoulder from like two thousand and five,

256
00:23:38.920 --> 00:23:41.880
so it's what twenty years a leg an injured shoulder,

257
00:23:43.079 --> 00:23:48.200
and it plays up sometimes, But I know what it is.

258
00:23:48.240 --> 00:23:54.960
So I'm bothered. My authris in my lower back it

259
00:23:55.039 --> 00:23:59.359
plays up. I'm not bothered. I'm not emotionally bothered by it.

260
00:23:59.519 --> 00:24:04.440
Usually sometimes it can get a little bitter, but most

261
00:24:04.440 --> 00:24:07.680
of the times, like, I know what it is, so

262
00:24:07.799 --> 00:24:14.160
what it's you know, it's not I'm not If I

263
00:24:14.240 --> 00:24:18.759
sat here all day long focusing on it and going, oh,

264
00:24:19.799 --> 00:24:23.240
just moaning and feeling sorry for myself, then yeah, it

265
00:24:23.279 --> 00:24:28.119
would be really way worse than it is. It would

266
00:24:28.160 --> 00:24:35.240
feel made way worse than it needs to. And I

267
00:24:35.279 --> 00:24:37.279
did go for a little period of that few years

268
00:24:37.279 --> 00:24:43.519
back where it was just getting a little bit too much.

269
00:24:46.559 --> 00:24:48.519
But then I've made a change, you know, sort of.

270
00:24:48.839 --> 00:24:51.880
It's one of those things. It's okay making recordings for

271
00:24:51.960 --> 00:24:57.599
other people, but what about me? You know what am

272
00:24:57.599 --> 00:25:04.279
I doing? I'm making recordings to help people to relax,

273
00:25:06.200 --> 00:25:11.319
So am I relaxing? I've got to take on some

274
00:25:11.400 --> 00:25:20.359
of that as well. I mean, I've had a lot

275
00:25:20.359 --> 00:25:29.039
of broken bones over the years, and it hasn't really

276
00:25:29.079 --> 00:25:36.000
bothered me. It's it can be annoying. And I broke

277
00:25:36.039 --> 00:25:40.519
my hand twice. I mean, that's definitely annoying. It's two

278
00:25:40.599 --> 00:25:45.680
things I can't really do anymore with and it's just like, okay,

279
00:25:46.599 --> 00:25:49.200
I have to kind of read my three things actually

280
00:25:49.240 --> 00:25:52.839
because it's a shower because I'm right handed to the

281
00:25:53.000 --> 00:25:55.440
four can't write. It's a lot of things I can't

282
00:25:55.599 --> 00:25:59.799
what wasn't able to do for about five six weeks

283
00:26:01.279 --> 00:26:09.279
until the they were healed. But that's all right, just

284
00:26:09.359 --> 00:26:17.400
get used to it. I likely to go again. Although

285
00:26:17.920 --> 00:26:27.279
funny enough, the I've so you got two bones the

286
00:26:28.519 --> 00:26:32.359
years ago. Two thousand and four is when I broke

287
00:26:32.400 --> 00:26:37.160
it the first time, my right hand and the knuckles

288
00:26:37.200 --> 00:26:44.599
compressed into the basically into the hand. And I had

289
00:26:44.640 --> 00:26:46.640
a friend who was a surgeon, and she said, well,

290
00:26:47.680 --> 00:26:50.160
she explained what it was because I said, she said,

291
00:26:50.160 --> 00:26:53.519
you got no knuckle. I said, no, there's only one.

292
00:26:54.039 --> 00:26:56.559
Well now it's two because I broke the other one.

293
00:26:57.119 --> 00:26:59.200
And she said, well, if you ever break your hand again,

294
00:26:59.400 --> 00:27:03.079
that big one in the middle, go But it didn't.

295
00:27:04.440 --> 00:27:08.319
She was wrong. So, yeah, my right hand is a

296
00:27:08.319 --> 00:27:14.240
bit deformed. It's been broken twice, but it's all right.

297
00:27:15.440 --> 00:27:17.920
It might be arthritic in the future, I don't know,

298
00:27:19.319 --> 00:27:26.200
but not bothered. Not you know, I don't want it

299
00:27:26.240 --> 00:27:30.440
to be like that, but I'm not not concerned because

300
00:27:32.759 --> 00:27:37.440
just deal with whatever happens, as long as it's not

301
00:27:39.400 --> 00:27:42.759
serious something I need to go and start to have

302
00:27:42.960 --> 00:27:54.279
treatment for. You know, it doesn't worry me. I remember

303
00:27:54.359 --> 00:27:58.359
the tell I had this real It was a very

304
00:27:58.400 --> 00:28:05.359
big awakening. I don't mean like spiritually, but it was

305
00:28:05.440 --> 00:28:10.599
two thousands and not did I say two thousand and four,

306
00:28:11.039 --> 00:28:13.920
nineteen ninety fours when I broke my hand the first time.

307
00:28:15.119 --> 00:28:21.920
The second time was about two thousand and eighteen, I

308
00:28:21.960 --> 00:28:26.039
think something like that. When I moved in it, I

309
00:28:26.039 --> 00:28:32.799
fell out the bath. I broke my left wrist. I

310
00:28:32.799 --> 00:28:35.519
mean I've been in there for about two weeks a

311
00:28:35.559 --> 00:28:42.400
week two weeks slipped out the bath. Who does that?

312
00:28:42.440 --> 00:28:52.079
It's ridiculous. And well, I broke my flower, I broke

313
00:28:52.119 --> 00:28:57.160
my rib, broke my rib twice two different times. I

314
00:28:57.240 --> 00:29:03.359
broke my foot twice. And I fractured my back in

315
00:29:03.359 --> 00:29:11.440
two places a couple of years ago. I think that's it. Yeah,

316
00:29:12.440 --> 00:29:14.680
there's not that many, but yeah, I think that's about it.

317
00:29:17.839 --> 00:29:21.319
And I broke toes. I broke by blindly. Yeah. I

318
00:29:21.359 --> 00:29:27.680
broke my toes about four times, different toes. So yeah,

319
00:29:27.759 --> 00:29:30.759
and I brought I broke my foot twice at the

320
00:29:30.799 --> 00:29:35.839
front of the top foot. And that the heel, oh,

321
00:29:36.160 --> 00:29:39.480
it takes that takes even longer. That's seem to take longer.

322
00:29:39.519 --> 00:29:42.640
To hell, the heel takes longer to heel, just because

323
00:29:42.640 --> 00:29:52.279
I guess I was using it. But anyway, I was

324
00:29:52.319 --> 00:29:55.799
sitting in the office of this little shop that I

325
00:29:55.839 --> 00:30:02.559
was working in called Evolution, and so two thousand and

326
00:30:02.640 --> 00:30:09.960
four I was going through huge amounts of anxiety. Back then,

327
00:30:10.480 --> 00:30:12.160
I had to leave my job because of it, and

328
00:30:12.160 --> 00:30:16.720
it was basically ruling my life for a while, and

329
00:30:16.960 --> 00:30:20.359
I had to work, work really hard to sort of

330
00:30:20.359 --> 00:30:25.480
get it under control. At this point, I was it

331
00:30:25.559 --> 00:30:32.440
was semi under control. Semi, yeah, I can't. I was

332
00:30:32.480 --> 00:30:36.079
over the worst of it. So this would be in

333
00:30:36.119 --> 00:30:43.960
the summer two thousand and four, and it really started.

334
00:30:44.839 --> 00:30:48.880
It started quite badly in two thousand and two November,

335
00:30:49.759 --> 00:30:52.200
so I had over a year of it. Like for on,

336
00:30:53.319 --> 00:30:56.799
so I'm in this office, I'm at the computer. I

337
00:30:56.839 --> 00:30:59.960
might have been cashing up something like that for the shop.

338
00:31:02.519 --> 00:31:08.000
And I was so aware of all my physical like

339
00:31:09.160 --> 00:31:13.519
my physicality, the parts of my body and stuff, because

340
00:31:13.519 --> 00:31:22.240
it's like almost always expecting to have a feeling. And

341
00:31:22.279 --> 00:31:30.079
I had a feeling in my grind and it's a

342
00:31:30.119 --> 00:31:34.440
weird feeling, and I went into like a vibration. I

343
00:31:34.519 --> 00:31:40.359
went into full on panic mode, like full on anxiety.

344
00:31:41.559 --> 00:31:46.079
And I stood up ready to walk outside to try

345
00:31:46.079 --> 00:31:49.759
and get my breath, and you know, realize, oh, this

346
00:31:49.880 --> 00:31:53.359
is going to be another half an hour an hour

347
00:31:53.440 --> 00:31:57.319
of me like not being able to function. I realized

348
00:31:57.359 --> 00:32:04.519
it was my phone. It's on vibrate. And that confused

349
00:32:04.519 --> 00:32:15.480
me because it's something. There was no logic that it

350
00:32:15.519 --> 00:32:26.559
was such a ridiculous situation that a vibrating phone. And

351
00:32:26.599 --> 00:32:30.880
this is quite early days of vibration vibrating phone as well,

352
00:32:31.279 --> 00:32:37.880
fairly early, but I did It's like, wait a minute,

353
00:32:38.119 --> 00:32:44.480
and instantly I'm no longer in panic mode. So not

354
00:32:44.559 --> 00:32:49.680
only did I realize that something external I was allowing

355
00:32:49.880 --> 00:32:59.799
something external to affect my physical and mental well being,

356
00:33:02.720 --> 00:33:09.400
but also I had the ability to switch off a

357
00:33:09.440 --> 00:33:24.519
panic attack instantly. So this I didn't realize that. It's

358
00:33:24.519 --> 00:33:29.319
almost like I'd given power away. When a mobile phone

359
00:33:31.119 --> 00:33:39.480
is able to instigate or create or start an unwanted

360
00:33:39.599 --> 00:33:47.039
feeling in the body, I'm kind of given that power away.

361
00:33:49.039 --> 00:33:51.319
And as soon as I realized it's a mobile phone,

362
00:33:51.680 --> 00:33:54.440
I had nothing against the phone. You know, I like

363
00:33:54.519 --> 00:33:57.880
the phone. It was one of those flip ones. I

364
00:33:57.960 --> 00:33:59.519
just I love it, potending I was on a Star

365
00:33:59.599 --> 00:34:08.159
Trek beat me up. I never said it, there's no

366
00:34:08.159 --> 00:34:12.599
one else around, but I liked it. It was a

367
00:34:12.599 --> 00:34:15.360
little bit you know that this could do one finger.

368
00:34:15.360 --> 00:34:18.519
That's nice. So I wasn't. I didn't have an issue

369
00:34:18.519 --> 00:34:21.559
with the phone, and it was one of those really

370
00:34:21.599 --> 00:34:23.360
tiny ones as well. That's why I didn't realize it

371
00:34:23.440 --> 00:34:31.760
is in my pocket, but knowing that I could, and

372
00:34:32.079 --> 00:34:36.960
I didn't stop the panic attack. I didn't stop those

373
00:34:37.079 --> 00:34:46.440
feelings in my body instantly by thinking about it, by

374
00:34:46.519 --> 00:34:48.519
having to think about it, by having to do anything,

375
00:34:50.079 --> 00:34:53.400
just by realizing that it was the phone. It finished,

376
00:34:54.679 --> 00:35:00.320
It ended straight away. And that was a big, big,

377
00:35:00.800 --> 00:35:05.159
big turning point. And I realized this recording isn't about

378
00:35:05.239 --> 00:35:14.119
anxiety attacks and stuff, but it's still unwanted feelings, realizing

379
00:35:14.320 --> 00:35:25.480
that maybe you don't need them, they might not be necessary,

380
00:35:26.400 --> 00:35:29.280
because you know, if I sat down on a now

381
00:35:31.880 --> 00:35:40.639
and I had a feeling, I'd want to feel it. Man,

382
00:35:40.679 --> 00:35:43.199
I want to feel the I want to sit on

383
00:35:43.239 --> 00:35:45.320
and now. I don't want to have that pain, but

384
00:35:45.400 --> 00:35:47.440
I would want to know that it's happened, so I

385
00:35:47.480 --> 00:35:53.719
can scream and get help and you know, get it sorted.

386
00:35:56.519 --> 00:36:00.239
I don't want to be sitting there completely oblivious to

387
00:36:00.280 --> 00:36:07.960
it and then get up and you know, go back

388
00:36:08.000 --> 00:36:13.800
into the shop talking to the customers with blood dripping everywhere.

389
00:36:15.119 --> 00:36:20.719
That you know, that just be grim and dangerous for

390
00:36:20.840 --> 00:36:25.760
my health and slippery for the customers as well. Probably,

391
00:36:27.880 --> 00:36:38.639
So it got me wondering how much can our the

392
00:36:38.719 --> 00:36:45.480
way we think, how much can it affect the physical

393
00:36:45.599 --> 00:36:55.280
sensation that you experience just by expectation, because I was

394
00:36:56.280 --> 00:37:03.760
at that time constantly expecting the next horrible feeling that

395
00:37:03.760 --> 00:37:06.679
I'll be honest, that's what I was expecting, and that's

396
00:37:06.679 --> 00:37:12.199
what I was getting. But you flip that on its

397
00:37:12.239 --> 00:37:20.480
head and spin it around a little bit, not too fast,

398
00:37:20.519 --> 00:37:26.920
otherwise you have to wait. And that's another thing you

399
00:37:26.960 --> 00:37:31.039
can do. You can put a gap between the gap

400
00:37:31.079 --> 00:37:43.760
between stimulus and the effect or the feeling, a bit

401
00:37:43.880 --> 00:37:46.880
like you know on the tubes. We've got is it

402
00:37:47.000 --> 00:37:52.480
bank one of the tubes in London? They're like the underground,

403
00:37:53.119 --> 00:38:00.519
like the metro or the subway or whatever the names

404
00:38:00.519 --> 00:38:05.639
for it in other countries. So and there's a gap,

405
00:38:06.440 --> 00:38:09.960
so you can't And if someone says, mind the gap,

406
00:38:10.840 --> 00:38:13.880
mine the gap, I'm not sure if it's the same

407
00:38:13.960 --> 00:38:19.280
voice as thirty years ago, but it used to be

408
00:38:19.440 --> 00:38:26.199
mine the gap. We are? Was it? We are? You

409
00:38:26.280 --> 00:38:37.360
are approaching Bank station? Mind the gap. So I guess

410
00:38:37.679 --> 00:38:41.199
some people if they don't understand, if they don't know English,

411
00:38:41.880 --> 00:38:49.639
then they're at a disadvantage. However, the gap is quite large,

412
00:38:50.519 --> 00:38:53.760
so I don't know how often people fall down there,

413
00:38:54.440 --> 00:39:01.119
but you know you could definitely, like I don't think

414
00:39:01.239 --> 00:39:04.480
i'd be able to fit down, but I've never tried.

415
00:39:04.599 --> 00:39:06.719
But my body's a bit bigger than it used to be.

416
00:39:09.840 --> 00:39:12.920
But knowing that that, like that message mind the gap,

417
00:39:13.480 --> 00:39:18.119
it's kind of what I noticed is stayed with me

418
00:39:18.719 --> 00:39:23.760
no matter what tube station I was at, whether I

419
00:39:23.840 --> 00:39:29.119
was at Tottenham Court Road or at my land in Twickenham,

420
00:39:29.280 --> 00:39:38.199
if I was at Stratford, Houston, Houston, Houston, notting Hill, Romford,

421
00:39:38.519 --> 00:39:44.679
where it's like I would mind the gap. Did I

422
00:39:44.760 --> 00:39:49.000
say Romford? Is there a tube station in Romford? I'm

423
00:39:49.000 --> 00:39:54.199
not sure there's an overground, but I would always mind

424
00:39:54.199 --> 00:39:56.800
the gap, even though they wouldn't say mind the gap

425
00:39:56.840 --> 00:40:04.880
in most of those stations, And sometimes having that gap

426
00:40:05.559 --> 00:40:16.960
between something happening and then the feeling just having a

427
00:40:17.039 --> 00:40:21.119
little gap, maybe eventually you could perhaps increase that gap.

428
00:40:22.039 --> 00:40:28.400
So in the sense of whoops, there's this metal thing

429
00:40:28.440 --> 00:40:30.920
sticking at my desk, I need to get rid of it.

430
00:40:30.920 --> 00:40:35.000
It's like a not a cup holder, I guess, like

431
00:40:35.039 --> 00:40:41.800
a microphone, a mic headphones holder or something. But it's

432
00:40:41.960 --> 00:40:44.920
very annoying. I mean to get rid of it for ages.

433
00:40:44.960 --> 00:40:50.639
But it's just, oh, so you got this thing. Instead

434
00:40:50.679 --> 00:40:54.679
of mind the gap, probably remember the gap, remember the gap.

435
00:40:58.800 --> 00:41:09.679
Remember to have a gap there, so you remember, oh,

436
00:41:10.159 --> 00:41:17.280
the knees, the knee, and instead of instantly going to

437
00:41:19.159 --> 00:41:24.639
physical discomfort, you have a gap and you remember when

438
00:41:24.639 --> 00:41:32.440
you think, wow, I don't need physical anything but physical

439
00:41:32.519 --> 00:41:39.679
comfort there because I know to be careful with it.

440
00:41:39.679 --> 00:41:43.280
It's my knee. I love my knee or my elbow

441
00:41:45.440 --> 00:41:48.920
or any part of your body. And that's another thing,

442
00:41:49.159 --> 00:41:54.800
maybe like really start to cherish your body because let's

443
00:41:54.800 --> 00:42:00.599
face it's the only one we've got. I mean, you

444
00:42:00.639 --> 00:42:03.360
could argue that, so yeah, okay, certain easier one I got.

445
00:42:03.360 --> 00:42:05.199
Well about when I get a new one, all right,

446
00:42:05.320 --> 00:42:08.400
the only one you've got at the moment, okay. And

447
00:42:08.480 --> 00:42:14.880
in the future will be transplanting everything in the feuse

448
00:42:14.920 --> 00:42:18.360
not me personally, but in the future everything. You know,

449
00:42:18.480 --> 00:42:23.239
technology is going to be phenomenal, even more phenomenal than

450
00:42:23.280 --> 00:42:29.199
it already is. But right this minute, this is our bodies.

451
00:42:29.280 --> 00:42:34.760
This is what we've got. So when you focus on

452
00:42:34.840 --> 00:42:37.760
that part of the body that was causing new problems

453
00:42:37.800 --> 00:42:41.800
in the past, and like you just Okay, remember the gap.

454
00:42:45.440 --> 00:42:55.000
What's required here? What's necessary here? Do I have to

455
00:42:55.039 --> 00:43:00.559
be careful with this part of the body. Do you

456
00:43:00.719 --> 00:43:04.599
need to just be gentle with this part of the body.

457
00:43:06.199 --> 00:43:11.519
Or is the fact that that part of your body

458
00:43:11.559 --> 00:43:18.920
is absolutely fine. It's just faulty signals and you don't

459
00:43:19.000 --> 00:43:25.679
need to feel anything but comfort there. It's of no

460
00:43:25.840 --> 00:43:31.679
benefit to you. It's not protecting you against anything. So

461
00:43:31.719 --> 00:43:39.719
therefore you comforts all you need. And it's weird, it's

462
00:43:39.719 --> 00:43:45.440
a little bit. You ever get the like a sand castle?

463
00:43:47.159 --> 00:43:49.320
Do you when your kid? I don't know if some

464
00:43:49.400 --> 00:43:52.199
adults might do it, but I used to build sand castles,

465
00:43:53.400 --> 00:44:00.599
and there is like I mean, if I was lucky

466
00:44:00.679 --> 00:44:02.880
enough for one of the brothers not to like smash

467
00:44:02.920 --> 00:44:06.800
it down, but I'd build a sand castle, I'd like

468
00:44:06.880 --> 00:44:09.559
to build it near the sea and watch the sea

469
00:44:09.639 --> 00:44:17.079
come in and just basically wash it away to nothing.

470
00:44:19.760 --> 00:44:22.280
And sometimes it feels a little bit like that with

471
00:44:22.760 --> 00:44:27.400
because you think about it, that part of your body

472
00:44:27.440 --> 00:44:29.760
that's been causing problems in the past. It's like a

473
00:44:29.880 --> 00:44:35.119
sand castle, but it's it's like it's on some kind

474
00:44:35.159 --> 00:44:43.239
of little island a little bit, and basically it's in

475
00:44:43.280 --> 00:44:47.639
the middle of two different oceans, so it's on a

476
00:44:47.719 --> 00:44:51.360
beach that shared with two different oceans, or maybe four

477
00:44:51.960 --> 00:44:54.840
for all angles. And that's the other parts of your

478
00:44:54.840 --> 00:44:59.960
body that feel fine. So for example, with my lower back,

479
00:45:01.000 --> 00:45:05.679
my hips feel fine, my upper back feels fine, the

480
00:45:05.719 --> 00:45:09.239
other side of my lower back feels fine, my legs

481
00:45:09.239 --> 00:45:15.559
feel fine, my hands feel fine, my bottom feels fine.

482
00:45:17.079 --> 00:45:20.280
It's a weird, weird it's weird to say that out loud,

483
00:45:20.320 --> 00:45:24.400
but you know what I mean. So the one bit

484
00:45:24.760 --> 00:45:30.400
which has been problematic that in the past was the

485
00:45:30.440 --> 00:45:34.960
lower back on the left hand side, And that's kind

486
00:45:34.960 --> 00:45:38.679
of like a castle that I've been almost trying to

487
00:45:38.760 --> 00:45:43.320
protect for some reason, while protecting because I want it

488
00:45:43.360 --> 00:45:49.039
to be safe, but if you realize it is already

489
00:45:49.280 --> 00:46:00.440
safe and you don't actually have to do anything, then

490
00:46:00.480 --> 00:46:07.800
the sea will come in and just spread over that castle,

491
00:46:08.800 --> 00:46:12.599
and the feelings from the other parts of your body

492
00:46:13.239 --> 00:46:18.920
will just flow over it, almost to get that part

493
00:46:19.039 --> 00:46:24.800
feeling the same as the rest of your body. I

494
00:46:24.880 --> 00:46:31.280
quite like that idea, quite like that idea that in

495
00:46:31.320 --> 00:46:42.079
a sense, you remove that separation. And when I think

496
00:46:42.119 --> 00:46:47.039
about getting up from this chair, you know, I know

497
00:46:47.119 --> 00:46:51.440
that sometimes you know, I might think, watch out for

498
00:46:51.519 --> 00:46:55.880
me back. So that's when the gap comes in. It's like,

499
00:46:56.599 --> 00:47:03.960
wait a minute, well that's fine. My back's all right.

500
00:47:04.039 --> 00:47:07.320
I can I can stand up, I can sit down,

501
00:47:07.400 --> 00:47:10.800
I can stand up. It's not there's no reason for

502
00:47:11.039 --> 00:47:14.360
me not to be able to just move around and

503
00:47:14.400 --> 00:47:19.519
do what I would normally do. I don't think I'm

504
00:47:19.519 --> 00:47:22.760
going to be a rock climber anytime soon. And kicking's

505
00:47:22.760 --> 00:47:25.440
pretty much out, and there's certain things I can't do.

506
00:47:25.519 --> 00:47:29.639
But I know that, and it's okay. My stomach knows

507
00:47:29.639 --> 00:47:36.239
that as well. My stomachs I feed me. BlimE me.

508
00:47:37.800 --> 00:47:41.519
If it isn't Vinny disturbing me, it's my own gut.

509
00:47:41.760 --> 00:47:52.159
It's ridiculous. So having that realization and it can be

510
00:47:52.360 --> 00:47:55.960
some would say it's a choice. Just be a choice,

511
00:47:56.119 --> 00:48:06.119
like you know what, choose to feel relaxed and no

512
00:48:06.239 --> 00:48:11.679
longer give away that control to something else. I'd given

513
00:48:11.679 --> 00:48:14.920
my control over to a mobile phone vibrating in my

514
00:48:15.039 --> 00:48:19.320
pocket to stimulate a panic attack. I mean, come on,

515
00:48:20.360 --> 00:48:26.599
that that was just and I laughed afterwards, but it

516
00:48:26.639 --> 00:48:31.880
woke me up to the fact that actually, how real

517
00:48:32.440 --> 00:48:38.519
is a panic attack? I'm not saying they're fake or anything,

518
00:48:38.559 --> 00:48:43.719
because it absolutely crumbled my life for a little while

519
00:48:43.960 --> 00:48:50.639
while for over a year. But if something can come

520
00:48:50.679 --> 00:48:59.199
on and then vanish so very quickly, what else can

521
00:48:59.320 --> 00:49:07.239
also vanish very very quickly. What else that isn't needed

522
00:49:08.000 --> 00:49:15.119
can just disappear if it's not needed. Yeah, sometimes it

523
00:49:15.199 --> 00:49:19.079
might feel like, well, make a will, make a make

524
00:49:19.119 --> 00:49:32.000
a deal. If I need you, I'll ask, or if

525
00:49:32.039 --> 00:49:34.639
I do something, you know, you make a deal with

526
00:49:34.679 --> 00:49:37.599
that part of your body. If you do something that's

527
00:49:37.599 --> 00:49:43.000
harmful towards that part of your body, then please return

528
00:49:43.719 --> 00:49:55.159
that physical discomfort outside of that. Just feel relaxed in

529
00:49:55.239 --> 00:50:01.079
that part of your body, feel calm and lose in

530
00:50:01.199 --> 00:50:07.679
that part of your body. You could also always you

531
00:50:07.719 --> 00:50:10.719
can mean, you can imagine yourself right in a contract

532
00:50:10.800 --> 00:50:14.400
or signing a contract that that is it. From now on,

533
00:50:14.840 --> 00:50:19.039
from this moment onwards, you're going to stick to your

534
00:50:19.119 --> 00:50:22.239
side of the bargain. You're going to be careful. So

535
00:50:22.320 --> 00:50:26.360
for example, I cannot kick. I would I could if

536
00:50:26.480 --> 00:50:28.960
an emergency, I would be able to, but I can't.

537
00:50:28.960 --> 00:50:30.960
You know, I had to give up doing taekwondo because

538
00:50:30.960 --> 00:50:33.440
of my back, and I couldn't go back to that

539
00:50:33.800 --> 00:50:36.880
it's as simple as that. It's just it's it's a

540
00:50:37.000 --> 00:50:41.400
it's a physical movement continuous that it's this I can't

541
00:50:41.519 --> 00:50:45.360
uphold with my with my left or it is a

542
00:50:45.440 --> 00:50:48.039
left leg thing really rather than right right leg thing.

543
00:50:48.840 --> 00:50:53.320
Mind you both both kicking both legs affects users back.

544
00:50:54.199 --> 00:51:04.800
But if I'm careful, it's fine. And that's all it is.

545
00:51:04.800 --> 00:51:07.360
I do exercises every day to stretch it and to

546
00:51:07.480 --> 00:51:16.280
strength and keep my lower back strengthened. But you know,

547
00:51:16.320 --> 00:51:19.440
it's kind of like I've got they really think about

548
00:51:19.440 --> 00:51:22.480
it like this before it's I got of an unsaid

549
00:51:22.599 --> 00:51:26.360
contract and unwritten contract. So maybe you could have the

550
00:51:26.400 --> 00:51:31.480
same kind of thing yourself where you make peace. I

551
00:51:31.480 --> 00:51:34.079
think sometimes you need to make peace with that part

552
00:51:34.079 --> 00:51:38.519
of your body so instead of because sometimes it's like,

553
00:51:38.719 --> 00:51:42.960
you know, if you're trying to stop something from happening.

554
00:51:43.840 --> 00:51:45.679
So let's say you've got you've got something the other

555
00:51:45.679 --> 00:51:48.719
side of the door and you're pushing the door, and

556
00:51:48.760 --> 00:51:52.559
the harder they push, the harder you push, and it

557
00:51:52.760 --> 00:51:56.679
just gets well, there's no winners, it can It's kind

558
00:51:56.679 --> 00:51:59.480
of like, you know, you're both struggling or what is

559
00:51:59.519 --> 00:52:04.360
it rope rope fight. You know, when you got what

560
00:52:04.400 --> 00:52:06.880
do they call it a rope fight, tug a war

561
00:52:07.719 --> 00:52:11.679
where you kind of just it's going nowhere, or someone

562
00:52:11.719 --> 00:52:16.920
with equal strength doing an arm wrestle. Eventually they've just

563
00:52:16.960 --> 00:52:22.760
got to say, okay, we'll just call this a day.

564
00:52:23.519 --> 00:52:29.320
Perhaps we don't need this anymore. There's an old thing.

565
00:52:29.360 --> 00:52:33.199
It's it's I saw this set of workshop once they

566
00:52:33.199 --> 00:52:38.119
said put your hands together, now, push with your right hand,

567
00:52:40.800 --> 00:52:46.119
and every single person, including myself at the time, pushed

568
00:52:46.599 --> 00:52:49.119
with the right hand, but also pushed with a left hand,

569
00:52:49.559 --> 00:52:54.639
stopping the right hand from moving. Well, actually, push for

570
00:52:54.760 --> 00:52:58.679
your right hand means you just don't do anything with

571
00:52:58.719 --> 00:53:05.239
your left hand. So there's a seems to be a

572
00:53:05.280 --> 00:53:09.760
tendency of humans to do that, almost to push against

573
00:53:09.760 --> 00:53:26.239
ourselves instead of with so that restriction. You know, if

574
00:53:26.239 --> 00:53:28.880
it's like a constant restriction, I don't want to feel

575
00:53:28.920 --> 00:53:30.840
that way. I want to feel that way that body

576
00:53:30.840 --> 00:53:32.719
feels this, I don't want it to be like that.

577
00:53:33.639 --> 00:53:35.440
And then that part of the body is thinking, well,

578
00:53:36.760 --> 00:53:38.840
you're not listening to me, are you. So I've got

579
00:53:38.840 --> 00:53:41.840
to keep doing it until you listen. I've got to

580
00:53:41.920 --> 00:53:44.480
keep giving you this physical discomfort until you listen to

581
00:53:44.559 --> 00:53:49.920
me and do what you're supposed to do. Take me seriously.

582
00:53:51.960 --> 00:53:57.000
But when you do listen, take it seriously, realize that

583
00:53:57.679 --> 00:54:00.840
maybe there's some things that you need to change. Maybe

584
00:54:00.880 --> 00:54:04.280
there isn't. You can take it seriously. If it's being

585
00:54:04.400 --> 00:54:10.079
checked out, you've taken it seriously. If there's nothing physically

586
00:54:10.719 --> 00:54:15.400
necessarily going on, is where you don't need it anymore.

587
00:54:15.559 --> 00:54:18.760
Maybe it's something that had you had before and now

588
00:54:18.800 --> 00:54:26.480
it's healed and you don't need it. Or if you

589
00:54:26.559 --> 00:54:30.440
know the cause of it and it's unnecessary, you know

590
00:54:30.519 --> 00:54:38.719
that you're going to be careful. So all it's necessary

591
00:54:39.239 --> 00:54:42.320
is physical comfort, and the rest of your body surround

592
00:54:42.440 --> 00:54:46.119
in the area can just like with a sand cast

593
00:54:46.239 --> 00:54:49.840
or just wash over and also sort of spread that

594
00:54:49.920 --> 00:54:54.159
feeling overwards. So it's just it's almost like it's joining

595
00:54:54.159 --> 00:55:00.320
the body again and then the rest of the body

596
00:55:00.320 --> 00:55:10.239
looks out for it. So for me, I feel like

597
00:55:10.559 --> 00:55:14.519
I've done that with my lower back and instead of

598
00:55:14.519 --> 00:55:19.719
being isolated, it's no longer isolated. So the other parts

599
00:55:19.760 --> 00:55:25.239
of my back look out for my lower back, My

600
00:55:25.360 --> 00:55:29.519
hips look out for my lower back, The other side

601
00:55:29.519 --> 00:55:36.320
of my lower back looks out for it. But everything's

602
00:55:36.440 --> 00:55:44.599
kind of just I guess loving in a way. It

603
00:55:44.639 --> 00:55:49.119
might be sounding a bit soppy, but the body's loving

604
00:55:49.440 --> 00:55:56.039
each part. Your knees, loving your hands, your feet are

605
00:55:56.039 --> 00:55:59.960
loving your ankles. You know they're connected. The whole thing's connected.

606
00:56:00.159 --> 00:56:05.079
It's one thing. We call things different things, Whi's one.

607
00:56:05.400 --> 00:56:13.800
It's literally one thing. And I think it's quite nice

608
00:56:15.000 --> 00:56:20.559
when you think about that, because there's a time when

609
00:56:22.519 --> 00:56:26.480
you know, you get a puppy, your kitten, you no

610
00:56:26.559 --> 00:56:29.039
longer hold it in your hands. You have to let

611
00:56:29.079 --> 00:56:31.599
it down. You have to let it go. I don't

612
00:56:31.639 --> 00:56:33.719
mean let it go go, but you have to. You

613
00:56:33.719 --> 00:56:36.440
have to put it down. You can't you take a

614
00:56:36.440 --> 00:56:39.880
puppy home with you or kitten. You can't hold it

615
00:56:39.920 --> 00:56:43.199
in your hands forever, no matter how much you want to.

616
00:56:44.960 --> 00:56:46.679
You know you want to keep it safe, you want

617
00:56:46.719 --> 00:56:50.800
to cuddle it and let us face it, a little kitten.

618
00:56:50.840 --> 00:56:54.639
It's like, what's what's cute than a little kitten or

619
00:56:54.679 --> 00:57:00.639
a little puppy. There's so cute. It's so cute. I

620
00:57:00.639 --> 00:57:04.480
suppose some people with a baby, a baby, you know,

621
00:57:04.920 --> 00:57:08.519
but you don't spend you don't carry them around twenty

622
00:57:08.559 --> 00:57:11.159
four hours a day you put them down, you put

623
00:57:11.199 --> 00:57:15.480
them into a bear? Do you put you know otherwise

624
00:57:18.760 --> 00:57:21.320
that you need to have that little bit of distance

625
00:57:22.119 --> 00:57:27.480
and allow it to just be itself and allow it

626
00:57:28.639 --> 00:57:32.880
that part of your body to realize that it is

627
00:57:32.920 --> 00:57:41.480
supported by its surroundings. Allow that part of your body

628
00:57:41.519 --> 00:57:47.960
to know that it's safe. It doesn't have to do anything,

629
00:57:51.079 --> 00:57:56.639
just be, just be there and put it to know

630
00:57:56.679 --> 00:58:04.360
that you appreciate it. Maybe your body appreciates you because

631
00:58:04.400 --> 00:58:09.920
now you're looking after it. And all that discomfort you

632
00:58:10.039 --> 00:58:13.519
used to have was you looking after your that body part.

633
00:58:20.960 --> 00:58:29.159
But it's not necessary because that contract that you signed

634
00:58:29.159 --> 00:58:41.599
in your mind, the comforts all you need and provide

635
00:58:41.679 --> 00:58:54.400
in you treat your body safely, with love, with care,

636
00:59:00.840 --> 00:59:08.239
you can feel comfortable and relaxed and loose and peaceful.

637
00:59:17.519 --> 00:59:20.800
Now I've rabbited on for a bit, which is what

638
00:59:20.880 --> 00:59:24.599
I do. I don't know if any of this was useful.

639
00:59:26.960 --> 00:59:30.079
So where are you now? If you focus on that

640
00:59:30.159 --> 00:59:39.000
part of body? We did the zero to ten scale

641
00:59:39.199 --> 00:59:44.800
earlier at the beginning. Where is it now? And how

642
00:59:44.880 --> 00:59:47.119
much has it changed? How much has it calmed down?

643
00:59:48.719 --> 00:59:55.519
How pleased do you? How relaxed are you? Please? Let

644
00:59:55.559 --> 01:00:01.679
me know how you go on. So I'm going to

645
01:00:01.719 --> 01:00:06.960
bring this record into an end. Remember to be kind

646
01:00:07.000 --> 01:00:12.719
to yourself, because you do deserve to be happy. Be

647
01:00:12.880 --> 01:00:20.920
gentle with yourself. You deserve to feel safe lots of

648
01:00:20.920 --> 01:00:47.719
love by relax in a more deep and meaningful way,

649
01:00:50.199 --> 01:00:55.280
maybe in a way that can not just allow you

650
01:00:55.760 --> 01:01:05.760
to feel calmer now and throughout the time we spend

651
01:01:05.840 --> 01:01:13.800
together here, not just relaxed at the end of the

652
01:01:13.880 --> 01:01:19.239
recording when it's finished and you can enjoy that sense

653
01:01:19.360 --> 01:01:35.960
of comfort and peace, but also I think it would

654
01:01:36.000 --> 01:01:51.880
be nice to have those feelings of relaxation continue for

655
01:01:52.039 --> 01:02:03.960
longer after the recording has ended, so that you can

656
01:02:05.639 --> 01:02:16.280
still benefit from listening to my voice, maybe in a

657
01:02:16.280 --> 01:02:28.800
few hours time, perhaps tomorrow, and then by listening regularly,

658
01:02:31.880 --> 01:02:36.519
especially if you find like some people do, and myself

659
01:02:36.559 --> 01:02:41.679
as well. Sometimes I find one particular recording that really

660
01:02:43.360 --> 01:02:50.320
resonates with me, and I just listen to it over

661
01:02:50.360 --> 01:03:03.079
and over again every morning, every evening. There was this

662
01:03:03.199 --> 01:03:10.079
recording from We're going back to about nineteen ninety nine.

663
01:03:10.400 --> 01:03:15.840
It wasn't hypnosis, but it was a guided visualization, so

664
01:03:15.880 --> 01:03:22.840
it kind of was hypnosis really, and I managed to

665
01:03:22.920 --> 01:03:26.440
find it again, and it still has the same effect

666
01:03:26.920 --> 01:03:38.559
on me. And part of it was the person's voice

667
01:03:38.960 --> 01:03:48.519
relaxed me. She just felt so peaceful, and I'd look

668
01:03:48.719 --> 01:03:55.719
forward to listening to her in the morning and in

669
01:03:55.760 --> 01:04:07.079
the evening. And I knew before even pressing the play

670
01:04:07.119 --> 01:04:15.280
button that since I've done that, pressed the play button.

671
01:04:16.079 --> 01:04:27.039
This was in the days of CD players press the

672
01:04:27.119 --> 01:04:32.440
play button. In fact, it might have even been a

673
01:04:32.519 --> 01:04:37.079
tap tape recorder. I'd lie down on the bed and

674
01:04:37.119 --> 01:04:55.559
then even without necessarily listening to her words because I

675
01:04:55.679 --> 01:05:03.159
had them memorized. Really, it was as if my body

676
01:05:05.039 --> 01:05:18.519
knew exactly what to do, and the muscles just almost

677
01:05:18.559 --> 01:05:38.960
went into automatic relaxation, and I remember my mind would

678
01:05:39.039 --> 01:05:50.440
slow down. Now. Now, I was listening to this recording

679
01:05:53.760 --> 01:05:59.800
in the early days of learning hypnosis, and long before

680
01:06:01.400 --> 01:06:09.480
I ever made any videos or audio recordings myself, because

681
01:06:09.480 --> 01:06:12.559
I didn't start doing that till two thousand and six,

682
01:06:19.440 --> 01:06:35.400
I knew, I knew how helpful I found being able

683
01:06:35.440 --> 01:06:44.519
to just let go, to have that trust in the

684
01:06:44.599 --> 01:06:55.000
person that I'm listening to, knowing that it's going to

685
01:06:55.039 --> 01:07:05.440
be just as relaxed, and if not more so. Each

686
01:07:05.559 --> 01:07:12.159
time you hear my voice, you may feel the same.

687
01:07:18.519 --> 01:07:33.119
Some people have been listening to me for over a decade,

688
01:07:33.960 --> 01:07:38.800
maybe not solidly, obviously not twenty four hours a day,

689
01:07:39.719 --> 01:07:55.960
but maybe people come back. Some people maybe listen every day.

690
01:07:58.000 --> 01:08:05.960
That's something that I do which you may not realize

691
01:08:06.360 --> 01:08:24.960
by listening, is when I record these recordings now. For example,

692
01:08:29.479 --> 01:08:41.720
I also am affected by the words that I say.

693
01:08:42.560 --> 01:08:51.880
So if I set you focus on your feet, notice

694
01:08:52.000 --> 01:08:59.319
your feet relaxing, I would be focusing on my feet.

695
01:09:04.079 --> 01:09:21.479
I will be noticing my feet relaxing. If I said

696
01:09:21.640 --> 01:09:29.319
focus on your hands, and maybe notice the difference between

697
01:09:29.359 --> 01:09:40.199
each hand, perhaps notice the air in the room, the

698
01:09:40.319 --> 01:09:44.960
temperature of the room. On the backs of your hands.

699
01:09:52.760 --> 01:09:56.640
You may start to notice what almost feels like a

700
01:09:56.800 --> 01:10:04.840
very light breeze, even though there may not be any

701
01:10:05.239 --> 01:10:10.159
type of breeze at all where you are right now.

702
01:10:18.319 --> 01:10:28.960
And as you become aware of your hands, I'm also

703
01:10:29.279 --> 01:10:57.479
aware of how relaxed my hands are feeling now. And

704
01:10:57.640 --> 01:11:04.600
when it comes to potentially drifting off to sleep, which

705
01:11:04.680 --> 01:11:18.920
may be the reason you're listening, I also feel drowsy

706
01:11:21.039 --> 01:11:34.520
when I make these recordings. I also notice my mind drifting.

707
01:11:42.399 --> 01:11:55.000
In fact, at times I've actually fallen asleep without even noticing,

708
01:11:59.800 --> 01:12:10.960
and I carry on talking. And it's only when I

709
01:12:11.039 --> 01:12:20.399
listen back to do the editing I hear snoring, and

710
01:12:20.479 --> 01:12:30.319
I think, I don't remember snoring. I remember talking. This

711
01:12:30.680 --> 01:12:38.000
snoring was a pick turned up. That's why I sound

712
01:12:38.119 --> 01:12:49.399
like when I snore, I get really into a whole experience.

713
01:12:57.319 --> 01:13:06.760
I don't know how you feel, how relaxed you feel

714
01:13:06.800 --> 01:13:17.399
in your feet, how relaxed you feel in your hands.

715
01:13:32.479 --> 01:13:44.720
I have noticed more and more that the more relaxed,

716
01:13:46.439 --> 01:14:01.079
deeper level of comfort you feel, the ease yeah your

717
01:14:01.119 --> 01:14:24.680
breathing becomes. It's almost like that additional muscle relaxation. So

718
01:14:24.760 --> 01:14:47.880
this allows you to breathe easier without necessarily focusing on

719
01:14:48.000 --> 01:15:16.880
your breath, however, being able to notice the ease in

720
01:15:17.039 --> 01:15:44.239
which you breathe so naturally, you breathe so very easily

721
01:15:45.800 --> 01:16:32.560
and smoothly. Whenever I imagine my breathing improving, when I've

722
01:16:32.600 --> 01:16:48.399
got my eyes closed, I tend to visualize a beautiful

723
01:16:48.560 --> 01:17:05.640
field with trees and flowers producing all that life giving oxygen.

724
01:17:25.680 --> 01:17:41.039
And it feels nice to, if nothing else, just taking

725
01:17:41.319 --> 01:18:19.000
some time away from everything, enjoying that feeling of peace,

726
01:18:24.000 --> 01:19:08.520
serenity with a joyful heart. Time seems to just drip by,

727
01:19:13.039 --> 01:20:02.840
so very slowly, relaxed, so deeply, peaceful, completely unattached to

728
01:20:03.760 --> 01:21:00.359
any thoughts whatsoever in this moment, completely free. Notice saying

729
01:21:00.640 --> 01:21:51.600
that your mind has slowed down. Slowed down because nothing

730
01:21:54.439 --> 01:22:19.760
really requires your attention. M. You can enjoy the physical

731
01:22:20.079 --> 01:22:31.760
sensations of allowing the stress to drip out of your body,

732
01:22:38.239 --> 01:23:02.000
dripping out of every part of your body. I'm being

733
01:23:02.399 --> 01:23:41.079
released from your brain, ut your mind slowly but surely.

734
01:23:47.920 --> 01:24:25.319
The muscles in your legs relax res res so very deeply,

735
01:24:35.119 --> 01:25:06.399
relax so deeply. The feelings, the pleasant feelings in your

736
01:25:06.680 --> 01:25:34.479
arms and shoulders, deepening each part of your body further

737
01:25:39.479 --> 01:26:12.279
and deeper and deeper. M hmm, madicine, the feelings in

738
01:26:12.359 --> 01:26:38.720
the back of your neck, the feelings in your wrists,

739
01:27:11.800 --> 01:27:27.279
muscles in the front of your body. I will say,

740
01:27:37.119 --> 01:28:16.359
feeling peaceful, deeping. There's a sense of peace spreads through

741
01:28:17.920 --> 01:28:19.079
your very core.

742
01:28:49.600 --> 01:28:56.359
Even when you.

743
01:28:54.079 --> 01:29:18.840
Focus on your mind. Her mind becomes be and slower

744
01:29:35.079 --> 01:30:54.640
and deeper, relaxing, so very slower. Your stomach taste fell

745
01:30:54.800 --> 01:31:41.479
in your stomach, your back. Notice, Notice how relaxed you'd

746
01:31:41.720 --> 01:32:19.399
now feel in the hole of your back in a

747
01:32:19.680 --> 01:32:28.720
spy from your brain all the way down the middle

748
01:32:28.800 --> 01:32:46.119
of your back, sending and receiving millions of messages every day,

749
01:32:51.680 --> 01:34:12.800
decomfort increasing deeply relaxed yems, legs, spreading those signals down

750
01:34:12.920 --> 01:34:21.920
your spine or cord into air, every part of your body,

751
01:34:36.520 --> 01:35:24.800
your shins and your calf muscles, your elbows. Feelings of

752
01:35:25.039 --> 01:35:42.239
peace and tranquility spreading through your body, tips of your toes,

753
01:35:46.520 --> 01:35:58.000
to your eyes, your fingers, all the way till you'll

754
01:35:58.079 --> 01:37:08.680
lower back. I'm letting go, releting God, pace, driffting mind,

755
01:37:11.800 --> 01:37:29.479
just wander in a way, happy to let go, let

756
01:37:29.479 --> 01:38:34.720
go completely, let go, so tranquil your whole body. Enjoy

757
01:38:34.960 --> 01:40:59.479
a sensor listening God he more space, enjoy space, this

758
01:41:00.199 --> 01:41:41.920
space of peace and safety. Soe firy firy relaxed.

759
01:42:11.039 --> 01:42:14.680
Unity, the.

760
01:43:11.039 --> 01:43:35.800
Letting go. Maybe we can just focus on the different

761
01:43:36.119 --> 01:44:10.920
parts of your body, just to notice you forehead and

762
01:44:11.199 --> 01:45:25.239
your eyes. Chu said this, noticing the sense of complete freedom,

763
01:45:29.680 --> 01:46:45.399
absolute freedom, dress day, dress day. He's fall.

764
01:46:47.000 --> 01:47:21.479
Energy paste to.

765
01:47:21.680 --> 01:48:10.199
Breeze such ease, Yeah loose.

766
01:48:31.479 --> 01:49:21.560
You may have or may not have noticed your mind drifting, peaceful,

767
01:49:35.640 --> 01:49:50.840
move any even more deeply in the direction of total

768
01:49:55.520 --> 01:51:51.760
blissful pace, less for peace, arrest to to pace, so.

769
01:52:04.319 --> 01:53:16.159
Let him go, peace of mind, redy, so relaxed, so relaxed.

770
01:53:40.640 --> 01:54:22.039
A body feels almost invisible, so very relaxed, peaceful, so pace,

771
01:54:38.159 --> 01:55:25.479
rel liked. And you could start to notice that you

772
01:55:26.960 --> 01:55:38.319
are feeling more relaxed, even though I've not purposely focused

773
01:55:38.680 --> 01:55:46.920
your mind upon that sense of physical comfort that is

774
01:55:47.039 --> 01:55:56.319
growing within you throughout your body, and your mind starts

775
01:55:56.399 --> 01:56:06.000
to slow down, And that could be almost in recognition

776
01:56:06.520 --> 01:56:20.399
of I guess my speech not being particularly fast, and

777
01:56:20.560 --> 01:56:33.680
things just generally feel calmer. Just by listening to my voice,

778
01:56:34.520 --> 01:56:41.479
you give yourself an opportunity to take a break from

779
01:56:41.520 --> 01:56:48.119
the day, take a break from your life as it is,

780
01:56:51.439 --> 01:56:59.079
and to give yourself a rest, giving yourself permission to

781
01:56:59.159 --> 01:57:04.439
take some time off and to allow your body to

782
01:57:04.560 --> 01:57:14.319
relax and allow your mind to slow down, which in

783
01:57:14.439 --> 01:57:22.239
turn releases the tension and he stresses that you had

784
01:57:22.279 --> 01:57:32.039
in your body. It's almost as if the parts of

785
01:57:32.079 --> 01:57:44.039
your body just open up, allowing the negativity out and

786
01:57:44.159 --> 01:57:52.600
at the same time replacing that negativity with positive heathing energy,

787
01:57:55.680 --> 01:58:00.279
which then fills your body up and your mind to

788
01:58:01.920 --> 01:58:20.399
also starts to appreciate those feelings of increasing confidence, an

789
01:58:20.399 --> 01:58:37.520
almost uplifting feeling, positive healing, an energy that spreads through

790
01:58:37.560 --> 01:58:48.239
your body like a wave of comfort. And all this

791
01:58:48.560 --> 01:59:00.239
comes from just allowing yourself a few minutes, may be

792
01:59:00.359 --> 01:59:03.319
half an hour, however long you want it to be,

793
01:59:04.479 --> 01:59:16.399
to just rest and allow your mind and your body

794
01:59:18.600 --> 01:59:35.600
to almost reset itself to the settings of comfort and relaxation, calmness,

795
01:59:39.680 --> 01:59:49.079
which allows more room for feelings of pleasure and happiness

796
01:59:53.039 --> 02:00:01.880
to move around your body and into your mind, almost

797
02:00:02.680 --> 02:00:07.279
as if your mind and your body are sinking together,

798
02:00:11.560 --> 02:00:21.279
almost mirroring each other with that growing positivity and calmness.

799
02:00:26.279 --> 02:00:33.800
And it feels nice, really does feel nice to know

800
02:00:34.039 --> 02:00:42.920
that you are the one that has allowed yourself to

801
02:00:43.159 --> 02:00:58.640
feel more comfort than to experience more this deep relaxation

802
02:01:00.079 --> 02:01:14.239
spreading throughout your body. And as I focus on each

803
02:01:14.640 --> 02:01:20.279
part of your body, you can notice that that part

804
02:01:24.239 --> 02:01:36.760
becomes even more relaxed just by focusing on it. It

805
02:01:36.840 --> 02:01:50.479
becomes even more calm and comfortable, just by focusing. And

806
02:01:50.600 --> 02:01:56.239
as I move down your body, starting at your head,

807
02:01:58.840 --> 02:02:05.560
the parts that you've already focused on or continue to

808
02:02:05.720 --> 02:02:13.359
relax deeply, and those parts that have not yet focused

809
02:02:13.399 --> 02:02:26.800
on or just automatically release any remain intention in anticipation

810
02:02:27.159 --> 02:02:40.159
of even more comfort about to come. Now, I'm going

811
02:02:40.239 --> 02:02:47.159
to start by focusing on your forehead. Just being aware

812
02:02:47.800 --> 02:02:57.880
the feelings of your forehead and any background sounds like

813
02:02:58.119 --> 02:03:03.600
mister Herbert's opinion can just allow you to feel even

814
02:03:03.720 --> 02:03:13.880
more relaxed. Just means you, in the moment, this isn't

815
02:03:14.239 --> 02:03:22.159
this isn't a sterile environment. This is the world. I

816
02:03:22.279 --> 02:03:29.720
live in the countryside, so there's lots of nature sounds around.

817
02:03:35.039 --> 02:03:40.159
So as you focus on your forehead, just notice how

818
02:03:40.239 --> 02:03:50.239
it becomes even more relaxed as you focus only on

819
02:03:50.399 --> 02:03:59.880
my voice and that part of your body. Moving down

820
02:04:00.079 --> 02:04:12.760
onto your eyes, focusing on your eyes, noticing how your

821
02:04:12.800 --> 02:04:20.720
eyelids feel so heavy yet so light at the same time,

822
02:04:24.000 --> 02:04:34.680
and all the muscles around your eyes relaxing completely. Moving

823
02:04:34.760 --> 02:04:42.000
your focus down to your mouth, your lips, your tongue,

824
02:04:43.159 --> 02:04:52.000
your teeth, your comes, the hole of your mouth, relaxing,

825
02:04:54.600 --> 02:05:04.920
calm and loose as you focus now on your jaw,

826
02:05:07.920 --> 02:05:12.319
not just the parts of your jawney, your mouth, and

827
02:05:12.439 --> 02:05:16.720
your chin, but all the way up the size of

828
02:05:16.800 --> 02:05:24.720
your face to your ears, the hole of your jaw

829
02:05:26.119 --> 02:05:53.319
feeling more relaxed and calm, focusing on your neck, the

830
02:05:53.359 --> 02:06:00.920
front of your neck and your throat relaxing and loose

831
02:06:01.600 --> 02:06:11.279
and calm. The sides of your neck, the right and

832
02:06:11.479 --> 02:06:30.279
left side of your neck relax and lease and calm.

833
02:06:30.439 --> 02:06:37.319
And now the back of your neck, focusing on the

834
02:06:37.359 --> 02:06:47.800
back of your neck, letting go of any tension that

835
02:06:48.000 --> 02:06:56.840
may have been there before, and enjoying that sense of

836
02:06:57.880 --> 02:07:08.600
increasing comfort and release. Then you can experience in the

837
02:07:08.640 --> 02:07:20.920
back of your neck, moving down your back and moving

838
02:07:21.159 --> 02:07:25.560
either side of your spine right from the top of

839
02:07:25.600 --> 02:07:31.199
your back all the way down to the bottom of

840
02:07:31.239 --> 02:07:48.680
your back down to your lower back. As you move

841
02:07:48.880 --> 02:07:56.600
up and down your spine, you can feel the muscles

842
02:07:57.600 --> 02:08:11.319
either side of your spine relaxing even more. And as

843
02:08:11.399 --> 02:08:18.560
those muscles relax, that sense of comfort starts to spread

844
02:08:20.159 --> 02:08:28.520
outwards from your spine into both sides of your back,

845
02:08:32.279 --> 02:08:35.960
the top of your back, the middle end your lower back.

846
02:08:39.520 --> 02:08:46.680
And as you scan gently and slowly up and down

847
02:08:46.840 --> 02:08:51.920
your back, there's the muscles in the top of your

848
02:08:52.000 --> 02:09:01.960
back relax and become looser. The muscles in the middle

849
02:09:01.960 --> 02:09:09.319
of your back also seem to just almost divide from

850
02:09:09.359 --> 02:09:22.840
each other separating and almost melting, and in your lower

851
02:09:22.880 --> 02:09:34.439
back there seems to be an extra special feeling of comfort.

852
02:09:39.680 --> 02:09:45.840
The spreads into your hips, sit down your lower back,

853
02:09:46.119 --> 02:09:55.039
into your hips, into the area where your cosix are,

854
02:09:57.680 --> 02:10:06.840
and into your buttocks. All these muscles that spread bring

855
02:10:06.880 --> 02:10:16.359
your lower back into your hip area, start to melt,

856
02:10:20.840 --> 02:10:33.159
start to reading, let go, and even know where about

857
02:10:33.279 --> 02:10:39.560
to focus on your shoulders. Your back and your spine

858
02:10:40.319 --> 02:10:57.119
will continue to let go, continue to relax so calmly,

859
02:11:01.720 --> 02:11:06.720
and as you focus on your shoulders, you may notice

860
02:11:07.119 --> 02:11:22.520
they're already feeling really loose, They're already.

861
02:11:24.880 --> 02:11:37.279
Feeding calm.

862
02:11:37.720 --> 02:11:50.199
The feeling those muscles then move from your neck into

863
02:11:50.199 --> 02:12:26.920
your shoulders. Feel so soft and gentle, so smooth and calm,

864
02:12:27.000 --> 02:12:39.640
and the feeling in your shoulders seems to spread deep

865
02:12:39.840 --> 02:12:49.600
into your shoulders, a sense of relaxation, not just traveling

866
02:12:50.079 --> 02:13:07.359
deeply into your muscles, but also relaxing the bones and

867
02:13:07.600 --> 02:13:15.880
moving all the way to underneath your arms, relaxing a

868
02:13:16.039 --> 02:13:21.359
whole area between the tops of your shoulders and underneath

869
02:13:21.399 --> 02:13:29.680
your arms healing.

870
02:13:32.239 --> 02:13:33.000
You feel so.

871
02:13:34.880 --> 02:13:48.960
Relaxed and comfortable in your shoulders, which sends that deep

872
02:13:49.800 --> 02:14:10.880
healing message into your arms. You may feel almost as

873
02:14:10.960 --> 02:14:17.720
if your arms had not even that, because they're so relaxed,

874
02:14:20.880 --> 02:15:08.039
so deeply relaxed, so so calm. So the feelings spreading

875
02:15:10.840 --> 02:15:35.039
all the way down your arms, two elbows, including your elbows,

876
02:15:35.119 --> 02:15:51.800
circumfort spreads your way into wrists, your forearms and your

877
02:15:51.880 --> 02:16:45.239
wrists ahead. It's the same time, sunlight and gentle freycine.

878
02:16:47.520 --> 02:16:48.600
Now on.

879
02:16:51.239 --> 02:17:44.719
Your hands, my hands, so peaceful in your hands, with

880
02:17:44.840 --> 02:17:46.040
a sense.

881
02:17:45.719 --> 02:18:15.200
Of real pace. Just seems to feel so familiar. On

882
02:18:15.399 --> 02:19:54.760
your hands. Relax deeply else your fingers. I think itscepts

883
02:20:23.440 --> 02:20:54.120
mavy your attention from your body. So comfortable, my man.

884
02:20:54.280 --> 02:20:55.840
You focus.

885
02:20:57.159 --> 02:22:18.840
To your legs us.

886
02:22:16.959 --> 02:23:15.719
My muscles in your fiss slas calf muscles, just shades

887
02:23:19.239 --> 02:25:34.319
compas and the fathing you faints, sir, peace of circom,

888
02:25:40.120 --> 02:26:43.920
sit peaceful circom, sir, peaceful sycom so peace f r ser.

889
02:26:48.639 --> 02:26:49.879
Pieace f.

890
02:26:53.760 --> 02:27:05.399
Sycom deep relaxation.

891
02:27:07.040 --> 02:27:40.600
Just spread your chest stock let you go everything. So

892
02:27:40.600 --> 02:27:52.079
I'm gonna start counting down now, from twenty down to one.

893
02:27:52.920 --> 02:27:56.120
You can imagine in a way it's like just walking

894
02:27:56.239 --> 02:28:02.120
down some steps and each step or twenty steps, and

895
02:28:02.159 --> 02:28:12.680
each step represents a level of comfort each step represents

896
02:28:15.159 --> 02:28:27.600
a deepening of that comfort and the fervies you walk

897
02:28:27.719 --> 02:28:33.440
down those steps to deeper and more relaxed you feel.

898
02:28:40.120 --> 02:30:27.920
So starting with number twenty twenty nineteen eighteen seven eight

899
02:31:14.239 --> 02:35:40.280
sixteenhhhhhhhhh three fourhhhhhh fi to wellhhhhhhhhhhhh.

900
02:37:40.639 --> 02:39:40.399
Noh eight.

901
02:40:39.280 --> 02:45:01.040
Sissie l six five four, the.

902
02:45:17.879 --> 02:48:30.120
Discussis one.

903
02:49:19.719 --> 02:49:36.719
And now as you focus on your eyes, we're gonna

904
02:49:36.760 --> 02:49:48.959
count down from ten douts one, focusing just on your eyes,

905
02:49:52.760 --> 02:50:01.280
your eyelids, the muscles around your eyes, your eye walls themselves,

906
02:50:02.760 --> 02:50:19.840
a whole area that makes up your eye. And as

907
02:50:19.879 --> 02:50:28.399
we count down from ten down to one, whilst focusing

908
02:50:28.680 --> 02:50:43.440
on your eyes, you will become twice is relaxed with

909
02:50:43.760 --> 02:50:56.719
each number counting down that you may find the all

910
02:50:56.799 --> 02:51:03.040
you want to do is just drift off to sleep.

911
02:51:06.000 --> 02:51:12.680
And if that's what you want, then just allow yourself

912
02:51:12.719 --> 02:51:27.120
to do that. Now, focus in on your eyes. I'm

913
02:51:27.159 --> 02:51:36.479
going to begin counting down from ten down to one

914
02:51:36.920 --> 02:52:47.920
right now, ten nine eight.

915
02:53:40.879 --> 02:58:15.959
Seven f four's.

916
02:58:09.639 --> 03:01:02.920
Three. So cut him down from til into one ten

917
03:01:04.799 --> 03:01:34.040
nine eight seven six five four three two one. And

918
03:01:34.159 --> 03:01:37.559
maybe that was a bit too quick in order to relax.

919
03:01:38.760 --> 03:01:43.040
Maybe it's a bit too fast for you to notice

920
03:01:43.280 --> 03:01:51.360
the calming of your body, maybe even a little bit

921
03:01:51.399 --> 03:01:55.520
of pressure. They're like, you're counting down from ten to one,

922
03:01:55.600 --> 03:01:59.000
would you expect me to do man, expect me to

923
03:01:59.000 --> 03:02:03.040
just to go with flop just because you're counting down.

924
03:02:08.600 --> 03:02:11.920
You could try it again, but this time I'll go

925
03:02:11.959 --> 03:02:19.120
a bit lower this time, as you focus on the

926
03:02:19.159 --> 03:02:23.440
whole of your body before we focus on your legs,

927
03:02:25.719 --> 03:02:34.920
just notice how your body does start to feel more

928
03:02:35.319 --> 03:04:24.559
relaxed with every number that I count down ten nine, eight, seven, six, five, four, three.

929
03:04:17.319 --> 03:04:34.600
One, And just notice how you feel generally, how your

930
03:04:34.639 --> 03:04:35.399
body feels.

931
03:04:42.040 --> 03:04:50.360
It's not necessarily even about counting down from ten to one.

932
03:04:53.319 --> 03:05:06.760
It's that space that you have, that base between being

933
03:05:10.280 --> 03:05:21.879
active physically or mentally to just sitting or lying down,

934
03:05:22.559 --> 03:05:27.319
just being there, not doing anything, not saying anything, or

935
03:05:28.200 --> 03:05:34.479
needing to think about anything. So it opens up a space,

936
03:05:35.440 --> 03:05:44.600
you know, a bit of a space, a gap. And

937
03:05:44.680 --> 03:05:49.280
the more I came down from ten to one, the

938
03:05:49.360 --> 03:05:57.399
bigger that gap becomes. So there's that gap of calmness,

939
03:05:58.719 --> 03:06:14.879
of comfort, relaxation. It's a nice feeling, and it moves

940
03:06:15.959 --> 03:06:33.360
those stresses or discomforts physically or emotionally moves away. Allows

941
03:06:33.520 --> 03:06:45.639
you to just slow down. Someone to count again from

942
03:06:45.719 --> 03:06:54.399
ten down to one, and notice that gap widening, the gap,

943
03:06:56.159 --> 03:07:00.799
And as it widens, it's almost like that stress and

944
03:07:00.879 --> 03:07:21.319
attention falls into the gap gives you that distance that space.

945
03:07:23.639 --> 03:09:30.280
Now ten nine, eight, seven, five, four three one. Now,

946
03:09:30.319 --> 03:09:51.399
how did your body you feel? Now? Can you notice that?

947
03:09:51.399 --> 03:10:28.079
Do you feeling calmer? Are you feeling more relaxed? As

948
03:10:28.120 --> 03:10:48.479
we now focus on your legs, just your legs. We're

949
03:10:48.520 --> 03:11:08.479
just gonna start with focusing on your thighs. Of course,

950
03:11:08.520 --> 03:11:13.440
it's not the most exciting thing to be doing because

951
03:11:16.879 --> 03:11:19.600
I'm sure like most of your body is not a

952
03:11:19.639 --> 03:11:32.079
lot going on right now. Just focusing on the whole

953
03:11:32.159 --> 03:11:38.680
of your thighs, the tops of your thighs, the sides

954
03:11:38.719 --> 03:11:45.799
of your thighs, the bottoms of your thighs, your outer thighs,

955
03:11:45.799 --> 03:11:50.719
and your inner thighs. Basically the whole of your thigh

956
03:11:50.840 --> 03:11:59.600
that leads into your hip and it goes down to

957
03:11:59.799 --> 03:12:13.879
your knee joints. Now, this is a big area. It's

958
03:12:13.879 --> 03:12:19.399
a very heavy area. It's very strong, probably the strongest

959
03:12:20.360 --> 03:12:33.600
muscles in your body or in your thighs. But I

960
03:12:33.639 --> 03:12:42.040
don't think we perhaps give enough attention to our thighs.

961
03:12:47.879 --> 03:12:55.520
Perhaps we don't and acknowledge how important our thighs are

962
03:12:58.559 --> 03:13:15.399
to our lives, how much they actually do for us

963
03:13:19.239 --> 03:13:30.000
all through our lives. And it may seem sound really weird,

964
03:13:30.079 --> 03:13:38.520
but I think that all of our body parts, especially

965
03:13:38.559 --> 03:13:46.200
our thighs, needs some TLC, a bit of love shown,

966
03:13:47.200 --> 03:14:05.159
a bit of the acknowledgement, thank you, gratitude for what

967
03:14:05.280 --> 03:14:14.399
our thighs do for us. And I know this may

968
03:14:14.600 --> 03:14:20.840
sound a bit strange. Maybe you think, why am I

969
03:14:21.040 --> 03:14:23.719
sure how I should be out in the garden hugging

970
03:14:23.799 --> 03:14:31.719
a tree or something. Well, it's hard to set a

971
03:14:31.760 --> 03:14:35.440
microphone up on a tree. That's why I'm doing this indoors.

972
03:14:35.479 --> 03:14:39.280
Otherwise I wouldn't be outside hugging a tree. I can't

973
03:14:39.319 --> 03:14:48.120
see the television from the tree. If you move down

974
03:14:48.120 --> 03:14:57.959
to your knees gain such an important part. And I

975
03:14:58.000 --> 03:15:05.159
think we don't necessarily. I'll speak for myself, I don't

976
03:15:05.200 --> 03:15:11.719
necessarily appreciate all that my needs do for me until

977
03:15:13.200 --> 03:15:16.920
I have a problem with my knee. Occasionally, if I ever,

978
03:15:18.520 --> 03:15:22.520
maybe i'll bash it or it's aching for some reason.

979
03:15:24.200 --> 03:15:30.319
It's then that I realize how much it does you

980
03:15:30.360 --> 03:15:34.360
know the benefit of being able to use my legs

981
03:15:36.000 --> 03:15:43.680
without any kind of physical discomfort is a beautiful thing

982
03:15:45.200 --> 03:15:52.760
that's possibly not appreciate it until it's temporarily removed. You

983
03:15:52.799 --> 03:15:59.760
know that's comfort. But as you focus on your knees,

984
03:16:01.840 --> 03:16:07.520
regardless of how your knees feel, you can have that

985
03:16:07.760 --> 03:16:13.959
sense of gratitude and love to your knees for all

986
03:16:14.040 --> 03:16:26.360
that they do for you, And you can still have

987
03:16:26.399 --> 03:16:30.639
that attention on your thighs and maybe notice how your

988
03:16:30.680 --> 03:16:42.559
thighs feel. Maybe you've noticed that they are relaxing more

989
03:16:44.360 --> 03:16:56.079
deeply as you focus now on the bottoms of your legs,

990
03:16:56.440 --> 03:17:02.319
your shins, and your calf muscles, the bike between your

991
03:17:03.159 --> 03:17:12.200
knees and your feet, incorporating of course, your ankles so important.

992
03:17:17.639 --> 03:17:22.239
You know, anyone that's had even like the slightest sprain

993
03:17:22.399 --> 03:17:29.479
of an ankle knows how how much we take our

994
03:17:29.559 --> 03:17:38.120
ankles for granted. And it's kind of strange in a

995
03:17:38.159 --> 03:17:43.799
way when you think that. You know, logically, our wrists

996
03:17:43.920 --> 03:17:46.879
are a lot thinner than the rest of our arms,

997
03:17:47.920 --> 03:17:51.440
which is okay, it doesn't I can't see any problem

998
03:17:51.440 --> 03:17:58.760
with that because we're just picking stuff up our ankles

999
03:17:58.760 --> 03:18:08.760
so much thinner then the rest of our legs, and

1000
03:18:08.840 --> 03:18:13.399
from a physics perspective or logical even it doesn't really

1001
03:18:13.440 --> 03:18:20.719
make sense that all this weight would ultimately be resting

1002
03:18:21.719 --> 03:18:32.600
on your ankles then leading to your feet, that thin area,

1003
03:18:33.159 --> 03:18:42.840
thin bone. Yeah, it does so much great work. Supports us,

1004
03:18:42.920 --> 03:18:52.879
supports our body for a lifetime, helps us to balance,

1005
03:18:55.239 --> 03:19:08.239
helps you to around and be mobile. And there's the

1006
03:19:08.319 --> 03:19:16.479
calf muscles. Of course, when I was younger, I couldn't

1007
03:19:16.520 --> 03:19:21.959
see the point in calf muscles. Didn't seem to do anything. Okay,

1008
03:19:23.040 --> 03:19:26.600
if I walked around on tiptoes, then my calf muscles

1009
03:19:26.600 --> 03:19:30.159
get some work. But of course that's not true. The

1010
03:19:30.239 --> 03:19:34.760
calf muscles are being used whenever we use our legs

1011
03:19:40.239 --> 03:19:52.879
and your shins there to protect your lower legs, shaped

1012
03:19:52.920 --> 03:20:00.680
in a way, almost as a protector for the bone,

1013
03:20:05.200 --> 03:20:17.120
leading of course to your ankles and your feet. But

1014
03:20:17.200 --> 03:20:19.159
we're not going to focus on your feet. We're just

1015
03:20:19.159 --> 03:20:25.680
going to focus on the legs. I realize, and now

1016
03:20:25.680 --> 03:20:30.280
that I've mentioned your feet, you'll probably focus on them anyway,

1017
03:20:30.799 --> 03:20:33.120
So maybe I should focus on your feet.

1018
03:20:32.879 --> 03:20:33.399
A little bit.

1019
03:20:37.399 --> 03:20:41.879
You can have them in your awareness the same as

1020
03:20:41.920 --> 03:20:46.280
you have your thighs in your awareness. Even though we

1021
03:20:46.399 --> 03:20:52.280
haven't been focusing on your thighs a few minutes, let

1022
03:20:52.319 --> 03:21:03.319
me focusing on your ankles. There's still that sensation of

1023
03:21:06.479 --> 03:21:19.280
comfort in your thighs, and there's that movement of energy

1024
03:21:21.319 --> 03:21:28.360
because the thighs hold lots of different sensations. Of course,

1025
03:21:28.399 --> 03:21:33.200
there's the muscles, the big straw muscles that we have

1026
03:21:33.360 --> 03:21:46.760
in our thighs. But the skin on the outside of

1027
03:21:46.799 --> 03:21:52.120
the thighs, as in the outside of all of our body,

1028
03:21:52.879 --> 03:22:11.079
can be very sensitive, sensitive touch, sensitive to temperature. And

1029
03:22:11.280 --> 03:22:19.680
inside your thighs the bones, there's the muscle, there's the blood, vessels,

1030
03:22:19.799 --> 03:22:25.719
the ar trees, to all this stuff that's inside your thighs.

1031
03:22:30.040 --> 03:22:33.440
I guess sometimes it'd be nice if you could actually

1032
03:22:33.440 --> 03:22:40.920
put your fingers inside your thighs and a message, so

1033
03:22:41.000 --> 03:22:44.520
you can message on the outside, of course, but to

1034
03:22:44.559 --> 03:22:47.760
be able to get deep into the muscles and to

1035
03:22:47.799 --> 03:22:52.879
be able to just message inside your thighs, message in

1036
03:22:52.959 --> 03:23:01.600
the bones of your leg message in or the veins.

1037
03:23:02.040 --> 03:23:12.520
Just gently heathing your thighs and you can move down

1038
03:23:14.520 --> 03:23:19.680
message and inside your knees, just message in those bones.

1039
03:23:20.559 --> 03:23:27.639
But with healing fingertips spreading that healing energy deep into

1040
03:23:27.719 --> 03:23:37.159
the choice of your knees. Of course, there's the back

1041
03:23:37.280 --> 03:23:42.520
of your need, you know, the inside crease where your

1042
03:23:42.639 --> 03:23:50.360
need is. It's a very sensitive area. It feels very

1043
03:23:50.479 --> 03:23:55.280
nice when you stroke it. That might be because it's

1044
03:23:55.280 --> 03:24:00.639
an area that's not really touched very often. It's almost

1045
03:24:00.680 --> 03:24:07.000
like a hidden part, that crease in your legs. It's

1046
03:24:07.040 --> 03:24:14.280
almost like a part that has a sensitivity which is

1047
03:24:14.319 --> 03:24:25.440
a little bit different. Of course, it's protected by your legs,

1048
03:24:32.639 --> 03:24:36.920
so you can imagine putting your fingers into that crease

1049
03:24:37.799 --> 03:24:46.920
in your legs. Folded in between your legs, you can

1050
03:24:47.000 --> 03:24:52.559
just message with your fingertips. Imagine your fingertips going inside,

1051
03:24:54.200 --> 03:25:03.280
massage in the muscle or tissue you can cause. Field

1052
03:25:02.840 --> 03:25:16.559
the bones of your knees healing through your fingertips. And

1053
03:25:16.600 --> 03:25:22.200
then if you go down to your calf muscles, and

1054
03:25:22.360 --> 03:25:25.079
that's the part I'd like to be able to really

1055
03:25:25.920 --> 03:25:32.600
put my fingertips deep inside my calf muscles, massage in

1056
03:25:32.680 --> 03:25:47.280
every single tissue of that muscle, healing every part, and

1057
03:25:47.319 --> 03:25:54.559
then doing the same for my shins. Massage in generally

1058
03:25:54.760 --> 03:26:01.600
stroking the bones, generally stroking them, hearing in a loving

1059
03:26:01.680 --> 03:26:09.079
way because they deserve to be treated as the precious

1060
03:26:09.159 --> 03:26:13.200
bones that they are, because our legs are so precious

1061
03:26:14.159 --> 03:26:18.799
as in all the other parts of our body, the

1062
03:26:18.920 --> 03:26:32.760
more precious of any jure on the planet. When you

1063
03:26:32.920 --> 03:26:45.040
start to think about your legs in this way, it

1064
03:26:45.159 --> 03:26:54.879
can change your perspective. It might sound a bit a

1065
03:26:54.920 --> 03:27:00.840
bit silly to start with the idea of having for

1066
03:27:00.879 --> 03:27:10.280
your legs, showing appreciation for your thighs, wanting to be

1067
03:27:10.280 --> 03:27:17.719
able to put your hands in your thighs, massage the

1068
03:27:17.879 --> 03:27:23.760
muscles and the bones, and to get your fingers deep

1069
03:27:23.840 --> 03:27:33.600
in there, releasing all tension, just to show how much

1070
03:27:33.719 --> 03:27:42.399
you care about your legs, what you care for, what

1071
03:27:42.479 --> 03:27:50.239
your legs do for you regularly. Your kneeds, your calves,

1072
03:27:51.559 --> 03:28:03.840
your ankles, the strength of your ankles, considering how thin

1073
03:28:03.959 --> 03:28:07.600
they are compared to the rest of your legs, especially

1074
03:28:07.639 --> 03:28:22.399
your thighs. Yeah, they're so strong, so flexible, absolutely amazing things.

1075
03:28:23.600 --> 03:28:33.319
Your ankles are truly a gift because of what they

1076
03:28:33.440 --> 03:28:45.120
do for you, supporting all that weight. Regardless of how

1077
03:28:45.280 --> 03:28:50.680
what weight you are, even if you only eat ate stone,

1078
03:28:51.399 --> 03:28:54.719
there's still a lot of weight for these little ankles.

1079
03:28:58.360 --> 03:29:02.680
How am a lot heavier the mat stay double duck.

1080
03:29:06.040 --> 03:29:06.079
In.

1081
03:29:06.280 --> 03:29:15.280
My ankles support my body all the time. What they

1082
03:29:15.360 --> 03:29:18.600
do give off a sigh of relief when I sit down,

1083
03:29:20.840 --> 03:29:29.239
that's have my whole legs stick, my feet feel sick,

1084
03:29:31.200 --> 03:29:58.959
my toes clap so happy. Your legs really are amazing.

1085
03:30:01.559 --> 03:30:05.239
And I know you're talking about. Talking about your legs

1086
03:30:05.360 --> 03:30:11.959
is probably possibly among the most most boring things I've

1087
03:30:11.959 --> 03:30:21.040
ever heard anyone say. Possibly or boring or not. Everything

1088
03:30:21.040 --> 03:30:36.639
I said is true. Your legs are amazing. Your legs

1089
03:30:36.680 --> 03:30:48.840
deserve not just respect, but they deserve to relax deeply.

1090
03:30:56.079 --> 03:30:59.440
They deserve to take some time out of the day

1091
03:31:01.639 --> 03:31:30.399
to just let go completely. The legs really can relax

1092
03:31:38.159 --> 03:31:42.159
because the legs are so such a most you know,

1093
03:31:42.360 --> 03:31:48.319
very important part of your body. When you relax your legs,

1094
03:31:48.399 --> 03:31:55.600
the rest of your body also naturally follows in that

1095
03:31:59.360 --> 03:32:10.280
journey of comfort. I can feel it in my hips.

1096
03:32:11.559 --> 03:32:18.719
My hips feel really loose, and also my lower back

1097
03:32:18.760 --> 03:32:25.399
as well. My lower back really feels it feels stretched,

1098
03:32:26.479 --> 03:32:29.559
even though I'm just sitting in a chair and there's

1099
03:32:29.639 --> 03:32:34.920
no stretching as far as I'm aware that I'm doing,

1100
03:32:35.840 --> 03:32:38.479
but it's almost as if the muscles are just relaxed,

1101
03:32:38.520 --> 03:32:44.120
so much that there is a natural stretch as the

1102
03:32:44.280 --> 03:33:06.520
tension has reduced a lot. And I'm now going to

1103
03:33:06.600 --> 03:33:14.120
count down from ten down to one, and you can

1104
03:33:14.159 --> 03:33:48.200
continue to fill wonderfully relaxed ten nine, eight, seven, six, five, four.

1105
03:33:51.200 --> 03:34:07.760
Three two more relax.

1106
03:34:14.959 --> 03:34:18.799
So I'm just going to count down from five down

1107
03:34:18.840 --> 03:34:23.360
to one, and as a countdown, if you just focus

1108
03:34:23.399 --> 03:34:31.360
on the numbers, just the numbers counting down, and notice

1109
03:34:32.239 --> 03:34:40.280
how you feel in this moment as you hear the

1110
03:34:40.360 --> 03:34:48.479
numbers counting down, knowing that those numbers counting down represent

1111
03:34:49.440 --> 03:34:58.440
you feeling calmer, not just in your body, but also

1112
03:35:00.719 --> 03:35:03.120
relaxing her mind.

1113
03:35:04.920 --> 03:35:06.239
Just notice how you feel.

1114
03:35:07.120 --> 03:35:13.079
There's nothing to do, there's nothing to say, there's nothing

1115
03:35:13.159 --> 03:35:20.719
to think about, starting with number five.

1116
03:35:29.200 --> 03:35:29.840
Four.

1117
03:35:38.920 --> 03:35:52.079
Three two.

1118
03:35:55.959 --> 03:35:56.239
One.

1119
03:36:05.680 --> 03:36:18.120
And as you notice the gradual letting go the tension

1120
03:36:18.319 --> 03:36:25.559
and your body, you may also begin to notice and

1121
03:36:25.600 --> 03:36:34.639
be aware of how your mind is starting to slow down.

1122
03:36:37.120 --> 03:36:43.479
This is just a natural thing that happens. It's not

1123
03:36:43.680 --> 03:36:49.639
really a special procedure. It's just natural because as your

1124
03:36:50.159 --> 03:36:56.200
body relaxes, your mind also starts to relax. And the

1125
03:36:56.280 --> 03:37:00.200
more your mind relaxes, the more your body relaxes. Just

1126
03:37:00.239 --> 03:37:12.440
a continuous circle of relaxation, and there's that calmness that

1127
03:37:12.600 --> 03:37:19.760
comes from relative quietness. You know, even even if there's

1128
03:37:19.840 --> 03:37:27.319
background sounds, even your side online is still going to

1129
03:37:27.440 --> 03:37:33.159
be quite calm. You know, you haven't got the television on,

1130
03:37:33.719 --> 03:37:38.000
there's no music in the background unless you're listening to

1131
03:37:38.040 --> 03:37:45.799
the recorded with music. Of course, you're very likely not

1132
03:37:45.840 --> 03:37:47.959
going to be sitting in a room with other people.

1133
03:37:48.840 --> 03:37:53.479
Of course you might be, but generally it's more ideal

1134
03:37:53.559 --> 03:38:00.319
if you can do this on your own, so no distractions,

1135
03:38:04.719 --> 03:38:17.680
and when you stop thinking about stuff, relaxation automatically rises.

1136
03:38:20.040 --> 03:38:30.799
A sense of comfort starts to grow, and without trying

1137
03:38:30.840 --> 03:38:39.760
to build it up into something fantastical or something magical,

1138
03:38:41.840 --> 03:38:54.440
this is just a natural process, something that's easy to accomplish.

1139
03:38:54.840 --> 03:39:02.239
In fact, it's almost the sense of relaxing completely happens

1140
03:39:02.399 --> 03:39:07.239
really when you're put no effort into it. It's not

1141
03:39:07.319 --> 03:39:15.879
something that you can really force. It's something that happens naturally.

1142
03:39:18.799 --> 03:39:26.120
And part of the process of this recording and others

1143
03:39:27.680 --> 03:39:39.280
is simply two allow you to take advantage of this space,

1144
03:39:41.879 --> 03:39:56.399
this time, to let go, to just be here, to

1145
03:39:56.520 --> 03:40:10.120
be in tune with how you feel. Yet with the

1146
03:40:10.159 --> 03:40:23.520
intention of wanting to relax deeply and maybe even to

1147
03:40:23.639 --> 03:40:29.280
fall asleep, depending on what it is that you wish

1148
03:40:29.920 --> 03:40:43.879
for yourself in this moment. As we know, relaxing is

1149
03:40:46.639 --> 03:40:52.319
the majority of the process of falling asleep. The actual

1150
03:40:52.440 --> 03:40:56.120
falling asleep part is the tiny bit at the end.

1151
03:40:59.479 --> 03:41:14.159
The deep relaxed you become, the easier you find yourself drifting.

1152
03:41:23.600 --> 03:41:30.120
But you can also if you choose, stay focused on

1153
03:41:30.319 --> 03:41:58.639
my voice and really enjoy the process, gradually relaxing each

1154
03:41:59.040 --> 03:42:25.639
muscle in your body effortlessly and just observing the sensation

1155
03:42:30.920 --> 03:42:46.600
of letting go completely. This time, I'm going to count

1156
03:42:46.639 --> 03:42:57.280
from six down to one. You can notice your mind

1157
03:42:59.760 --> 03:43:07.200
can't calming down war with each number that you hear

1158
03:43:07.559 --> 03:45:55.799
me say, naturally, feeling calm and slower, peaceful, six, five, yes, four.

1159
03:46:17.000 --> 03:46:26.639
Being aware of how your mind is slowed right down,

1160
03:46:29.840 --> 03:46:53.280
sinking deeply into relaxation. As you focus on your mind,

1161
03:46:57.120 --> 03:47:06.399
may notice that there are some thoughts still there, maybe

1162
03:47:06.559 --> 03:47:16.360
some stubborn thoughts that for some reason perhaps need your attention.

1163
03:47:23.200 --> 03:47:32.159
That's what you can do is send love to those thoughts.

1164
03:47:35.399 --> 03:47:46.280
Sprinkle those thoughts with love all petals from a flower,

1165
03:47:47.280 --> 03:47:54.239
just sprinkle it over them. Petals, feel good love towards

1166
03:47:54.319 --> 03:48:01.639
those thoughts. To let those thoughts murder. You're not abandon

1167
03:48:01.760 --> 03:48:10.000
the number, you just need them. You require them to

1168
03:48:10.239 --> 03:48:30.079
just calm down, slow down, quiet down for now, so

1169
03:48:30.200 --> 03:48:35.719
as you focus on those remaining thoughts. As a countdown,

1170
03:48:35.879 --> 03:48:41.399
this time from seven down to one. With each number,

1171
03:48:44.239 --> 03:48:59.040
just imagine sprinkling those flower petals of love, kindness, gratitude

1172
03:49:00.079 --> 03:49:09.360
over those thoughts, which will allow them to just not

1173
03:49:09.639 --> 03:49:25.120
away relaxed deeply. With every number, those thoughts will become

1174
03:49:25.319 --> 03:50:33.200
more and more relaxed. Starting with number seven, six, five, four,

1175
03:50:59.120 --> 03:52:21.000
three four. Lets you now notice how relaxed your feeling

1176
03:52:24.680 --> 03:52:40.319
in your body. We're going to focus on your hands,

1177
03:52:46.120 --> 03:52:52.520
because the more relaxed your hands are, the more relaxed

1178
03:52:52.639 --> 03:53:13.680
your body and mind. Dogs, can you focus on your

1179
03:53:13.799 --> 03:53:24.079
hands and your fingers. There's nothing needed to be done.

1180
03:53:25.040 --> 03:53:30.120
There's no clinching of fists or dance in the fingers

1181
03:53:30.239 --> 03:53:43.920
or anything like that. It's just noticing and focusing on

1182
03:53:44.000 --> 03:54:12.280
your hands. Noticing the early film because the more relaxed

1183
03:54:12.639 --> 03:54:22.200
your hands feel, the calm may your mind feels, and

1184
03:54:22.280 --> 03:54:42.159
the all comforts feel throughout your body. Jee may have

1185
03:54:46.239 --> 03:55:25.200
already noticed you mind is starting to draft. Quicks said,

1186
03:55:29.239 --> 03:55:43.879
just on your hands and fingers, allowing and cheap experience.

1187
03:55:46.559 --> 03:55:57.239
How real deepening of that relaxation in your hands and fingers,

1188
03:56:00.840 --> 03:56:23.239
more and more relaxed. With each number from eight down

1189
03:56:23.319 --> 03:56:36.959
to one. You can almost feel that healing, relaxing energy

1190
03:56:38.079 --> 03:56:58.879
spreading into your hands and fingers, becoming arre relaxing with

1191
03:56:59.280 --> 03:57:22.639
each number coming down, eight down to one, drifting drifted again,

1192
03:57:27.559 --> 04:01:30.440
sponted with umber eight seven, four three, just being here now,

1193
04:01:33.959 --> 04:01:40.040
nothing to think about, nothing to do, nothing to say,

1194
04:01:44.159 --> 04:01:55.799
and everything just feels calm. This is your natural state

1195
04:01:55.879 --> 04:02:04.360
of being. This is how you just normally feel when

1196
04:02:04.879 --> 04:02:09.440
you take away all that other stuff.

1197
04:02:11.360 --> 04:02:12.360
That we add.

1198
04:02:13.840 --> 04:02:15.600
I think like stress and.

1199
04:02:15.680 --> 04:02:16.479
Ware were heard.

1200
04:02:19.360 --> 04:02:34.520
Over thinking anxiety, tension, generally thinking about stuff. You take

1201
04:02:34.760 --> 04:02:35.399
that away.

1202
04:02:36.399 --> 04:02:37.200
This is what we do.

1203
04:02:37.959 --> 04:02:49.879
What we do now you left with a real sense

1204
04:02:50.440 --> 04:03:03.000
of disons which comes to your very great plan because ansombly,

1205
04:03:03.639 --> 04:03:17.559
it's just a feeling of feeling and comfort, almost as

1206
04:03:17.559 --> 04:03:21.719
if you've got inside yourself and you've found a special

1207
04:03:21.799 --> 04:03:36.760
place where everything is peaceful. Place week in the film

1208
04:03:37.159 --> 04:03:46.479
relaxed and you're natural sense of confidt a place where

1209
04:03:46.639 --> 04:03:56.959
he can be here, we can accept yourself who you are,

1210
04:03:59.360 --> 04:04:05.440
in the place where you're not trying to please anybody else,

1211
04:04:05.959 --> 04:04:18.760
in place where you can actually not just love yourself,

1212
04:04:18.840 --> 04:04:24.319
but in some ways more importantly, you can like yourself,

1213
04:04:26.799 --> 04:04:41.600
appreciate who you want, a sense of gratitude.

1214
04:04:44.040 --> 04:04:45.760
In the air one around you.

1215
04:04:53.360 --> 04:05:01.200
That's also a place where you can actually feel the

1216
04:05:01.520 --> 04:05:16.840
healing energy soaking into your body. Healing energy soaking into

1217
04:05:16.920 --> 04:05:31.159
your body, A healing energy spreads through your veins, traveling

1218
04:05:31.280 --> 04:05:43.719
to each every single part of your body, and you

1219
04:05:43.840 --> 04:05:50.920
start to realize that actually a healing energy it's not

1220
04:05:51.120 --> 04:05:58.600
just entered into your brain, it's become part of your brain.

1221
04:06:03.680 --> 04:06:15.440
The spinal fluid is now mixed with healing energy, not

1222
04:06:15.840 --> 04:06:23.840
just allowing you to feel so much more relaxed and

1223
04:06:24.079 --> 04:06:36.600
healthy in this moment, but also you start to realize

1224
04:06:36.799 --> 04:06:46.760
that actually, what's happening now without a healing, relaxing energy

1225
04:06:47.639 --> 04:06:59.879
spreading through your body, it's actually changing your life. Such

1226
04:07:00.159 --> 04:07:04.559
the change in the way you're going to feel not

1227
04:07:04.799 --> 04:07:12.200
just now, but tomorrow and the next day. As your

1228
04:07:12.319 --> 04:07:20.440
health improves, not just your physical health but your mental health.

1229
04:07:24.319 --> 04:07:29.559
Things that used to bother you in the past for

1230
04:07:29.680 --> 04:07:35.680
some reason, no longer have the effect that they used

1231
04:07:35.760 --> 04:07:50.040
to because something has changed deep within you. Maybe things

1232
04:07:50.360 --> 04:07:59.959
that used to cause you to feel anger no longer

1233
04:08:00.399 --> 04:08:10.079
have that power to control you the way they seem

1234
04:08:10.159 --> 04:08:19.079
to be able to before. As you realize that you're

1235
04:08:19.159 --> 04:08:32.280
the one who decides what affects you, you're the one

1236
04:08:32.479 --> 04:08:42.959
who decides to feel relaxed and calm when you choose

1237
04:08:46.479 --> 04:09:00.559
to enjoy noticing these natural developments and healing, knew it

1238
04:09:00.920 --> 04:09:14.840
to grow and improve your life day by day, including

1239
04:09:14.959 --> 04:09:27.440
of course, your ability to relax so much easier and

1240
04:09:27.799 --> 04:09:37.559
sleep in. It's the most natural thing in the world

1241
04:09:38.399 --> 04:09:46.000
to you, because for in, the sleep is something that

1242
04:09:46.079 --> 04:09:56.959
you've done so many times in your life, and you

1243
04:09:57.120 --> 04:10:02.280
know that you were born. We all were with the

1244
04:10:02.360 --> 04:10:14.840
ability to fall asleep naturally. We're bore with that ability

1245
04:10:17.760 --> 04:10:32.040
to just drift off into a deep, healing sleep. Even

1246
04:10:32.120 --> 04:10:36.840
when we're kids, sometimes we'll fall asleep and we don't

1247
04:10:36.879 --> 04:10:42.879
even want to try to think of stay awake. Maybe

1248
04:10:42.920 --> 04:10:46.319
it's a birthday in the morning, though it's Christmas or

1249
04:10:47.120 --> 04:10:50.200
holiday or something we look forward to, I don't want

1250
04:10:50.239 --> 04:10:54.799
to go to sleep. But the more we want to

1251
04:10:54.799 --> 04:11:04.079
stay awake, the more we just start to drift, and

1252
04:11:04.200 --> 04:11:09.040
the more he fights drifting, which try to stop yourself

1253
04:11:09.120 --> 04:11:14.840
and drift in a safe the depot is strongerout drifting

1254
04:11:15.000 --> 04:11:27.200
becomes because we're born not just with the need to

1255
04:11:27.319 --> 04:11:36.319
relax deeply and to naturally fall asleep, but it's our birthright,

1256
04:11:39.680 --> 04:11:50.079
it's part of our DNA, and sometimes as we get

1257
04:11:50.120 --> 04:12:04.040
older in life, perhaps at times we have forgotten relaxing completely.

1258
04:12:05.760 --> 04:12:23.760
It's not only a wonderfully pleasant experience, it's also really easy.

1259
04:12:30.479 --> 04:12:38.040
It's very, very easy to let go, because that's all

1260
04:12:38.079 --> 04:12:52.479
it is. It's just deciding to let go. And when

1261
04:12:52.559 --> 04:13:00.440
you press the play button on my recordings, you have

1262
04:13:00.600 --> 04:13:11.600
given permission for my voice to relation. When you press

1263
04:13:11.719 --> 04:13:16.680
that play button, you have given me permission for my

1264
04:13:17.000 --> 04:13:33.200
words to effect you in a positive, only a positive way,

1265
04:13:35.680 --> 04:13:44.159
opening up your mind to.

1266
04:13:48.040 --> 04:13:50.280
Useful and.

1267
04:13:51.799 --> 04:14:09.399
Healing suggestions that can have such an amazing effect on

1268
04:14:09.639 --> 04:14:21.840
how you feel right now, as well as those changes

1269
04:14:22.000 --> 04:14:32.159
that continue long after the recording ends, those changes within

1270
04:14:32.360 --> 04:14:46.920
you that continue to flourish and grow, transforming your life

1271
04:14:47.920 --> 04:14:59.959
in a positive, beautiful way, allowing you to move forward

1272
04:15:00.440 --> 04:15:07.159
in your life in the direction that you choose for yourself.

1273
04:15:16.239 --> 04:15:26.760
And this feeling this feeling that you can experience of safety, comfort,

1274
04:15:27.639 --> 04:15:50.000
calmness just feels so nice, such a healthy place to be,

1275
04:15:57.879 --> 04:16:15.920
and that postivity cross within you. In every day moving forward,

1276
04:16:19.680 --> 04:16:30.959
you're going to find you're more relaxed physically and in

1277
04:16:31.040 --> 04:16:41.360
your mind's more relaxed. And it's not that you're thinking slower.

1278
04:16:43.600 --> 04:16:47.280
It's just that your mind will be less clogged up

1279
04:16:48.360 --> 04:17:01.680
with unnecessary negativity because from now on, your mind rejects negativity.

1280
04:17:05.639 --> 04:17:13.959
From now you're going to start noticing when negativity arises.

1281
04:17:17.719 --> 04:17:31.319
You can just say stop, stop and then negativity will

1282
04:17:31.440 --> 04:17:49.000
turn around and leave your life. Stop and then negativity.

1283
04:17:51.239 --> 04:18:04.760
Will disappear. And did you notice that you.

1284
04:18:03.520 --> 04:18:16.760
Feel way more relaxed than you probably expected. You can

1285
04:18:17.079 --> 04:18:26.760
now congratulate yourself because you're the person that has done this.

1286
04:18:28.440 --> 04:18:33.959
You are the one that has opened your mind up

1287
04:18:34.559 --> 04:18:42.639
to the simple faiths that you can feel more relaxed

1288
04:18:42.719 --> 04:18:52.399
in your body and in your mind. You've opened your

1289
04:18:52.520 --> 04:18:58.000
mind up to the birthright of being able to just

1290
04:19:00.719 --> 04:19:15.559
fall asleep easily when you choose. And that's a nice feeling.

1291
04:19:17.159 --> 04:19:18.000
Don't you think.

1292
04:19:20.399 --> 04:19:29.200
It feels nice? Doesn't it to feel calm? Who that

1293
04:19:29.559 --> 04:19:34.200
hears the energy is spreading through your body in your mind,

1294
04:19:40.639 --> 04:19:51.520
to spend time a special place where negativity can no

1295
04:19:51.719 --> 04:20:04.159
longer enter. Negativity. It is bad, it's bad, it's not

1296
04:20:04.280 --> 04:20:11.319
allowed entry, doesn't doesn't this doesn't deserve to be here,

1297
04:20:11.760 --> 04:20:20.799
doesn't be long here. Negativity has no place in your life,

1298
04:20:30.760 --> 04:20:40.280
which makes room for more comfort or heath, or relaxation,

1299
04:20:45.120 --> 04:21:04.200
more peace feels nice as that.

1300
04:21:06.120 --> 04:21:10.639
Just let go.

1301
04:21:14.000 --> 04:21:35.280
Everything. I'm gonna count down now from twenty down to one.

1302
04:21:36.040 --> 04:21:51.719
He can continue to relax, hish career to sleep with

1303
04:21:51.840 --> 04:22:07.079
every number he will say, Phil twice is relaxed. Or

1304
04:22:07.159 --> 04:22:33.959
if you choose your PHILM twice sleeping now, twenty ninety

1305
04:22:42.159 --> 04:24:14.239
eighteen seventeen six, steak fifty four, well even two nine eight, seven,

1306
04:24:23.040 --> 04:25:17.799
six five. God, it's your time to just take a break,

1307
04:25:22.399 --> 04:25:33.479
your time relax, to allow your mind to slow down,

1308
04:25:42.159 --> 04:25:56.239
to give yourself permission to take a break from everything.

1309
04:26:00.959 --> 04:26:05.440
And you're the only person that can make that decision.

1310
04:26:08.319 --> 04:26:10.959
You're the only person that can actually tell you life

1311
04:26:15.799 --> 04:26:40.159
to just relax, to just take some time off so

1312
04:26:40.239 --> 04:26:44.479
that you can focus on your body, getting.

1313
04:26:44.479 --> 04:26:47.040
In touch with how.

1314
04:26:46.959 --> 04:27:03.600
You feel physically and in the process of this body

1315
04:27:03.760 --> 04:27:12.680
scared way you focus on different parts of your body,

1316
04:27:14.600 --> 04:27:22.399
those parts you focus on and observe, even though you're

1317
04:27:22.440 --> 04:27:31.319
not purposely requesting those parts of your body to relax,

1318
04:27:33.520 --> 04:27:39.959
it's kind of expected. You expect when you listen to

1319
04:27:40.040 --> 04:27:53.200
my voice to feel worst naturally, because when you're listening

1320
04:27:53.280 --> 04:28:03.079
to me, your attention is food, focused on my words.

1321
04:28:07.959 --> 04:28:18.879
And as my words got you to focus on those

1322
04:28:19.079 --> 04:28:37.200
parts of your body, your focus increases, which actually calms

1323
04:28:37.360 --> 04:29:05.639
your mind. Your mind calms down, body relaxes, and your

1324
04:29:05.680 --> 04:29:31.840
body calms down, white relaxes. The not where he started

1325
04:29:33.200 --> 04:29:46.200
to focus on your body can already feel that the

1326
04:29:46.360 --> 04:30:07.600
energy spreading through your body, pushing out stress, attention, all

1327
04:30:07.639 --> 04:30:16.319
the parts of your body, skin, your boys, your blood,

1328
04:30:18.000 --> 04:30:21.000
all of your words inside your body.

1329
04:30:21.760 --> 04:30:29.440
One of the muscles are of the fact of everything,

1330
04:30:30.319 --> 04:30:31.760
every hair on your.

1331
04:30:31.639 --> 04:30:50.520
Body, it's fuelled by energy. And when you're playing field

1332
04:30:51.959 --> 04:31:05.319
energy feed and comfort, relaxation.

1333
04:31:08.159 --> 04:31:18.399
Increases, increases.

1334
04:31:24.799 --> 04:31:39.959
No way your mind starts to feel perhaps to rousing,

1335
04:31:45.200 --> 04:31:52.360
because it's not a starts.

1336
04:31:55.079 --> 04:31:56.200
To direct.

1337
04:32:04.559 --> 04:32:06.479
If that's what's needed.

1338
04:32:09.600 --> 04:32:11.479
So if you're listening to this.

1339
04:32:13.280 --> 04:32:15.159
That we need disting re.

1340
04:32:15.319 --> 04:32:17.559
Vexation, that's what you get.

1341
04:32:19.719 --> 04:32:21.200
You need this.

1342
04:32:22.840 --> 04:32:24.319
To a sleep.

1343
04:32:25.760 --> 04:32:29.799
Vatually easily your mind drinks.

1344
04:32:32.399 --> 04:32:34.760
That's awesome for.

1345
04:32:34.879 --> 04:32:41.959
Whatever, Because why.

1346
04:32:44.680 --> 04:32:49.920
I said play bottom on the podcast listening to me

1347
04:32:51.399 --> 04:32:59.680
give permission? Are your body in your mind? In fact,

1348
04:33:04.799 --> 04:33:18.560
give the command the body the mind to relax. You

1349
04:33:18.680 --> 04:33:24.159
have to say, if that's what he wants.

1350
04:33:35.680 --> 04:33:40.840
And as I focus on the different parts of your

1351
04:33:41.000 --> 04:33:49.520
body start to just.

1352
04:33:55.439 --> 04:34:02.840
Begin again, gives different thoughts of your body.

1353
04:34:11.240 --> 04:34:17.479
I'm just drifting. People realize you.

1354
04:34:19.919 --> 04:34:20.479
Say so.

1355
04:34:23.560 --> 04:34:27.080
Too. My voice.

1356
04:34:28.560 --> 04:34:31.959
Said, what different parts of your body?

1357
04:34:33.200 --> 04:34:34.599
Starts to a.

1358
04:34:40.240 --> 04:34:44.319
Guess it's basically.

1359
04:34:47.279 --> 04:34:48.040
In the sleep.

1360
04:34:48.200 --> 04:34:56.319
So I'm wi you drift.

1361
04:35:04.680 --> 04:35:10.639
Eventually, I try to continuous to scoop.

1362
04:35:15.840 --> 04:35:17.000
That's ust.

1363
04:35:19.639 --> 04:35:26.360
To time.

1364
04:35:27.680 --> 04:35:30.279
You experienced the I about to.

1365
04:35:30.439 --> 04:35:40.000
Say, if to be how.

1366
04:35:40.360 --> 04:36:12.159
Sas some accident sides to.

1367
04:36:15.799 --> 04:38:04.599
Putting which speak ex sax starts ties shop, yes, s

1368
04:38:38.080 --> 04:38:56.919
s sc.

1369
04:39:34.880 --> 04:39:36.000
Let's focus again.

1370
04:39:38.360 --> 04:39:53.080
I can't say listen this time on your forehead, now,

1371
04:39:53.599 --> 04:40:15.759
your lips, all of your melt. It would be said,

1372
04:40:17.000 --> 04:40:27.759
what you think is pay you think it's a pity

1373
04:40:29.279 --> 04:40:39.000
like it's on each one in the picture my hands.

1374
04:40:44.360 --> 04:40:46.240
You focused on both of your hands.

1375
04:40:49.439 --> 04:40:58.240
I seemed to just felt into one sh my hands

1376
04:40:58.439 --> 04:41:09.720
starts to say, just makes stick.

1377
04:41:15.119 --> 04:41:17.919
Awfu expdays.

1378
04:41:22.599 --> 04:41:28.919
Just saspe.

1379
04:41:45.119 --> 04:41:51.639
Cops, what you say, fews.

1380
04:41:57.040 --> 04:41:58.000
Just to say.

1381
04:42:00.400 --> 04:42:59.000
Eight schools.

1382
04:42:34.560 --> 04:43:31.479
A school.

1383
04:43:40.360 --> 04:46:21.959
School of sens. Schoo, yeah night, you said, soots, what

1384
04:46:48.240 --> 04:47:30.639
let's go, let's see. He lets you go, let me go,

1385
04:47:38.560 --> 04:47:39.840
let's go.

1386
04:47:47.560 --> 04:48:06.720
I said, We're going to start now, and I like

1387
04:48:06.840 --> 04:48:08.720
it just first of all, just to see.

1388
04:48:08.599 --> 04:48:16.200
As lying down on them that such table, lying on

1389
04:48:16.319 --> 04:48:21.279
the front, your head is supported, your arms are supported,

1390
04:48:25.759 --> 04:48:32.000
and you feel comfortable and breathing is really easy. And

1391
04:48:32.119 --> 04:48:38.599
as you feel, you feel confident in how you look

1392
04:48:38.639 --> 04:48:39.000
as well.

1393
04:48:39.200 --> 04:48:43.119
So there's none of that issue of body problems or

1394
04:48:43.279 --> 04:48:52.840
shyness because I'm a professional and this is a therapy session,

1395
04:48:53.680 --> 04:48:56.880
so none of that stuff matters, and whatsoever.

1396
04:49:00.759 --> 04:49:08.599
This is about you. This is about how you feel, how.

1397
04:49:09.240 --> 04:49:16.400
You can enjoy that sense of comfort and relaxation that

1398
04:49:16.599 --> 04:49:22.959
comes from letting go and allow him my hands and

1399
04:49:23.119 --> 04:49:35.639
my fingers to relax you by a message nobody. So

1400
04:49:35.639 --> 04:49:40.880
I start off just by placing my hands on the

1401
04:49:40.959 --> 04:49:45.439
back of your head, just gently, just so you can

1402
04:49:45.560 --> 04:49:48.799
feel with my hands feel.

1403
04:49:48.599 --> 04:49:55.319
Like really on you, so you can maybe feel the

1404
04:49:55.400 --> 04:49:57.599
wood with my hands on the back of your head.

1405
04:50:01.319 --> 04:50:04.840
With my hands the side of your head, not pressing,

1406
04:50:04.959 --> 04:50:06.520
but just holding.

1407
04:50:06.159 --> 04:50:10.959
In their very gently, maybe over.

1408
04:50:10.840 --> 04:50:14.439
Your ears, and a little bit on your face, so

1409
04:50:14.560 --> 04:50:16.599
so you can feel my.

1410
04:50:16.759 --> 04:50:21.360
Hands so you can become accustomed.

1411
04:50:22.400 --> 04:50:22.799
To them.

1412
04:50:31.439 --> 04:50:33.759
And now put my hands to the back of your.

1413
04:50:33.680 --> 04:50:38.240
Head again and gently let them slide.

1414
04:50:37.919 --> 04:50:50.119
Down onto the back of your neck. You can feel

1415
04:50:50.200 --> 04:50:51.279
my hands.

1416
04:50:57.759 --> 04:51:00.720
Gently stroking the back of your neck to start with,

1417
04:51:05.279 --> 04:51:06.720
just so you can get used.

1418
04:51:06.560 --> 04:51:06.840
To the.

1419
04:51:08.680 --> 04:51:16.799
Feeling my hands on your skin, get accustomed to realize

1420
04:51:16.880 --> 04:51:18.400
that you're safe.

1421
04:51:19.159 --> 04:51:21.080
It's all good, it's all fine.

1422
04:51:27.520 --> 04:51:31.720
And when you start gently messaging the muscles in the

1423
04:51:31.799 --> 04:51:32.759
back of your neck.

1424
04:51:40.240 --> 04:51:47.720
With both hands, and this is.

1425
04:51:47.720 --> 04:51:54.000
A very trusting situation really, because our necks is so

1426
04:51:54.319 --> 04:51:59.319
fragile to have someone to have their hands around your

1427
04:51:59.439 --> 04:52:04.360
neck in that way and sometimes be problematic for people,

1428
04:52:05.599 --> 04:52:10.040
which is why messages aren't quite good, because it allows

1429
04:52:10.119 --> 04:52:24.400
you to relax and to in touch with trust, to

1430
04:52:24.479 --> 04:52:37.040
feel peaceful, and you can't there's a message. Decide that

1431
04:52:37.119 --> 04:52:39.159
your neck gently.

1432
04:52:41.959 --> 04:52:45.240
Moving from the bottom of your neck.

1433
04:52:46.880 --> 04:52:49.279
To be sort of near where your shoulders start.

1434
04:52:49.319 --> 04:52:51.360
I guess all the way up.

1435
04:52:53.319 --> 04:52:54.240
To your jaw.

1436
04:52:56.319 --> 04:52:57.479
Is an area.

1437
04:52:58.279 --> 04:53:02.880
Deciding your neck, of course.

1438
04:53:02.720 --> 04:53:05.119
Is a lot longer than the one of your neck.

1439
04:53:18.400 --> 04:53:25.240
That's sage. In the back of your neck, especially that

1440
04:53:25.439 --> 04:53:34.880
area where perhaps we hold at tension, that's that area's message.

1441
04:53:35.279 --> 04:53:39.319
You can actually feel a sense of release in the

1442
04:53:39.400 --> 04:53:40.159
back of your neck.

1443
04:53:41.360 --> 04:53:42.959
M h m hmm.

1444
04:53:45.959 --> 04:53:50.919
Maybe you can't read it out as well. Lots of

1445
04:53:51.479 --> 04:54:04.759
feelings just handing you feel they're moving down to the

1446
04:54:05.000 --> 04:54:10.560
area between the neck and the shoulders. That must the area.

1447
04:54:13.040 --> 04:54:15.000
Started to message.

1448
04:54:16.520 --> 04:54:21.439
The area on both sides. This would be the area

1449
04:54:21.560 --> 04:54:24.119
that a lot of people would message if they were

1450
04:54:24.200 --> 04:54:29.119
going to give you like a shoulder message. Even that's

1451
04:54:29.520 --> 04:54:32.919
not technically the shoulders, but it's all the muscles that

1452
04:54:33.119 --> 04:54:34.599
lead to the shoulders.

1453
04:54:36.000 --> 04:54:36.880
And the neck.

1454
04:54:38.720 --> 04:54:42.000
And again make a whole attention and.

1455
04:54:42.159 --> 04:54:45.000
Stress and the massaged.

1456
04:54:45.919 --> 04:54:53.159
Sometimes a nice deep message is useful if you decide

1457
04:54:53.319 --> 04:55:11.680
how deep the message is. Just allow the knuckles just

1458
04:55:11.799 --> 04:55:20.840
to dig in to get to those muscles to melas time,

1459
04:55:23.360 --> 04:55:42.200
all the time being firm yet gentle, just stretching down

1460
04:55:42.319 --> 04:55:57.880
the area to address moving the muscles and shooners and

1461
04:55:58.080 --> 04:56:03.040
maybe initially just looking up the shoulders more out of

1462
04:56:03.200 --> 04:56:07.040
the table, just to give you a little bit of stretch.

1463
04:56:08.919 --> 04:56:18.840
My chimney and the muscles at the front of the shoulders.

1464
04:56:19.560 --> 04:56:21.240
The size of the back.

1465
04:56:29.919 --> 04:56:30.880
Is a quid.

1466
04:56:33.040 --> 04:56:34.799
Take quite a bit of pressure.

1467
04:56:35.880 --> 04:56:36.959
By bait of fir.

1468
04:56:40.240 --> 04:56:42.680
Need if if you wish.

1469
04:56:43.560 --> 04:56:51.360
To release the tension when you get into the muscles,

1470
04:56:55.080 --> 04:57:02.520
my your fingers in there. Feeling mice sometimes she's been

1471
04:57:02.799 --> 04:57:16.639
stroked gently and being massaged quite strongly cannot be beneficientation

1472
04:57:21.759 --> 04:57:23.520
with the masses in the shortness.

1473
04:57:33.439 --> 04:57:35.799
Now to live down your arms.

1474
04:57:42.639 --> 04:57:56.000
One time, starting with your right man, dost lift your

1475
04:57:57.520 --> 04:58:26.720
sports so touched sts. Finish two fours, two lists.

1476
04:58:38.599 --> 04:59:02.599
Sets, pass m h s and stick.

1477
04:59:12.959 --> 04:59:13.200
Just do

1478
05:00:00.279 --> 05:00:03.799
Assass