April 16, 2025

(music) (5 hours) Let me bore your PERFORMANCE ANXIETY away | Jason Newland | 16th April 2025

(music) (5 hours) Let me bore your PERFORMANCE ANXIETY away | Jason Newland | 16th April 2025
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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen when you can safely close your eyes.

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Today's sixteenth of April twenty twenty five. It is exactly

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two minutes to nine pm. I don't know what I'm

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telling you that I don't know. This is a requested

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recording for Maria. So I'm going to read you out

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the letter or the email that I received from my website.

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I won't read all of it out, but i'll read

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out the main bits. And Hi, Jason, I'm writing to you. Firstly,

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thank you for the Bore You to Sleep podcast as

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well as a Bore You're paying Away one. They are

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brilliant and work well for me. I like the way

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the pain podcasts help distract with chronic pain symptoms, as

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I have both siatica and or is it sciatica and

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ostepenia in the lumber spine. Secondly, please can I request

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a recording. I am a drama and recently have been

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feeling anxious and tense to the point where I now

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get pain in my shoulders. There is also a tendency

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to clench my jaw. This is effecting how I play

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and perform at gigs. I would like to be able

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to relax more and enjoy the performance rather than be

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rigid and tense, which comes across in some videos. I

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assume that you'll got videos of your performances when you

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say that, ask me adding action. She didn't write that

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in I started playing around eight years ago, being in

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several bands, but I haven't felt this anxious before. There's

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always been the adrenaline that helps with focus in clarity,

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which I think is necessary to perform. Please can I

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request something to help me relax more for performance anxiety.

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We have an important gig on a twenty seventh April,

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and I feel that I need to keep a grip

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on things. I'm sure you have some experience as a

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previous performing in comedy that you will understand. I'll stop

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now as I may have brought you to sleep. Now

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you ever bought me. Many thanks Jason, and best wishes

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to you and Vinnie. So as for Maria from Maria, So,

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I was trying to figure how I thik are how

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to go about this and make it available for a

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wider audience and you know, focus on the performance anxiety aspect,

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and I've just come out of the request, Well, I

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don't need It's fine, I've got it written down somewhere.

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There is so there's a few ways, a few things

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I could sort of talk about, and so I'm just

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going to talk. I do this would be like he

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let me bore your performance anxiety away. The first thing

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to remember, I would say is you don't have to

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do this. I don't mean listen to me. You don't

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have to perform. You don't have to. So you're choosing

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to the reason I'm saying that is because the pressure

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is really possibly being put on by yourself. You're putting

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pressure on yourself which you don't need to. And it's

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not your first time. So if it's your first time performing,

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then you will have performance anxiety. And that's natural. It's

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just you know, there is no The only way to

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get good at anything is by doing it regularly, or

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you know, doing it a lot over a certain amount

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of time. So you've been doing it for six years,

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and for anyone else listening, however long you've been doing

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what you do. When it comes to performance anxiety, why

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is it? Whenever I think of performance anxiety, I think

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of myself and how rubbish I am in bed. It's weird,

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isn't it like strange? Anyway, performance anxiety just seem to

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keep going back to, like the word floppy comes up again.

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So if you I've known people, I've not known many musicians.

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I've known a couple, but I've known hundreds of comedians

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over the years, not not these days, but in the past,

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and pretty much all of them seem to be have

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a degree of anxiety or nerves before going on stage.

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Even the ones that wouldn't say it, you could see

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them pacing. And then there was some that could literally

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have a conversation with someone at the bar and then

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hear the name called out and then just go on

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stage and do their act. Rich Hall was that kind

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of comic. I think Mark Thomas was another one and

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was kind of like that. He's just very relaxed. Its

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kind of day. I think it's something that I remember

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hearing Mark Thomas say, and it was just chatting at

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the beginning of his gig and he said, Oh, don't worry,

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I haven't started yet. It's just that that confidence. So

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I think it's about confidence because when you do you

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know how to do what you're going to be doing.

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When you're on stage. I was absolutely I wasn't very

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good comedian at all. I had moments when I shone,

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But you know, I know this isn't about me, but

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I'm going to find a way to make it about

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me if I can so. I mean, I would never

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be able to give anyone advice on how to do comedy.

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But as far as standing on stage, I did do it.

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I'm still on stage over two hundred and fifty times.

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I got on stage, and it's it is a weird experience.

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I think when you're confident, and even for me it

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wasn't so much. I was confident that I was going

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to be good. But if I was confident that I

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remember what I was going to say, then I wouldn't

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have as many nerves. And if you're confident in a

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sense of you know what you're going to do, so

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your drummer, play the keyboard, you sing, whatever you're doing

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on if you're on performing, whatever it is, if you

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know how to do what you're doing, then there's a

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degree of confidence comes from that and that might be

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worth remembering. In the same way as if you're a driver,

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you don't have to think about every time you go

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to indicate or every time you put the clutch. I

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don't know if I have cars, but every time you

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operate a car when you're driving, most of its automatic

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because you have confidence you've done it before. It's almost

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like you can walk, perhaps from your bedroom to the

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bathroom in the middle of the night with all the

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lights off maybe and know that you're gonna not wet

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the floor unless you're a bloke and wetting the floor

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is part of the plan. Really, this is just fun.

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But you've got that automatic process going on there. So

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I'm thinking, if you listen to me regularly, which I no, Maria,

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you do, you know how to relax. If you don't.

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If you don't know how, if someone's listening to this

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and I'm not sure how to relax, you can rehearse

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it in your mind. So if there's anxiety stress about

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something that's going to happen, then this is a guest.

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Tell me if I'm right or wrong. My guess is,

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when you think about that thing happening, you're not so

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far you haven't been picturing it in a nice light.

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You haven't been seeing yourself on stage performing easily and

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naturally and happily. We were smile on your face because

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you're feeling good and you're not alone. You've got other

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people with you. I mean less of course you're on

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stage and you're a singer, but even then, if you're

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performing on stage, and generally you'd have someone, if you're

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a talent content, you'd have someone in the audience that

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you're with, or if someone at the backstage, or if

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you're the show style of the show, you'll have people

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that are on your side, that have got your back.

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So when you imagine yourself on that stage, you can

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actually see yourself looking relaxed, because before before you start

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to listening to this, in order to have tension and

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anxiety and stress about the performance that's coming up, you

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need if you were thinking about that on imagining that,

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visualizing that time that's coming up, it couldn't It's impossible

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for it to have been pleasant because otherwise you wouldn't

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have anxiety. Because if you're thinking about it and it's

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place and it's a nice experience and you get around

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of applause and everyone's happy, there is no anxiety there.

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You might have the normal stage nerves just before you

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go on stage, but that's normal. It's normal. It's like

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as you said, as Maria said here, it's like the adrenaline.

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It's a normal thing, but that's a different thing to

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be in anxious and stressful. You know, two weeks before

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the event, which means what you could do is prepare

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in your mind, rehearse in your mind the event. And

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a good thing about rehearsing is you can have a

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go anywhere you want. Now if you want it to

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be a complete mess and a catastrophe and all go wrong, well,

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there's no point really listening to this because you're possibly

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already doing that. You know, perhaps you're already imagining that,

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and that's why the anxiety is there. But the fact is,

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and if we go if we go extreme. I like

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to go extreme sometimes even if everything did go wrong,

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what does it matter really in the great scheme of things.

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You know, if you get on any instrument doesn't work,

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or the you know whatever, or there's a power cut,

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it's not your fault, is it? And the audience will understand.

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So it's not unless you get on stage and you know,

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so you're playing the drums, you let it get on

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stage and you literally put your trouse down to a

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big poop on the drums. Yeah, that's your fault, and

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you probably won't get asked back. Other than that, you're

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pretty much safe to just you know, feel relaxed that

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things are going to be all right.

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Now.

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You got to get that image out of your head

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now if you can. My biggest do you want to know? Okay?

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Should I tell you this? My biggest thing because when

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I started doing comedy, I was twenty, and if you

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know anything about men when they're twenty, I'm another. I've

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had like bipolar and stuff, so I've always had problems

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controlling my moods and whatever. But it wasn't the only

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part of my body I couldn't control. When I was twenty,

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and I remember I was talking to someone at the

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bar that I liked, and it seemed like maybe there

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was you know, she was going to have a drink

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with me after I'd done the gig. And now I

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get my name called and I go on stage, so

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I have to I have to pull my shirt out

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and try and cover up my jeans or my trousers

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or whatever. Because I was there was no blood left

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in my head, That's what I'm saying. It was embarrassing.

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I thought, I hope no one notices and ironically, the

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most embarrassing part of that is the fact that no

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one did notice. Now, i'dn't want someone to notice, but

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that's crazy, but that actually happens, so it is. Sometimes

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it doesn't matter. I've seen the most ridiculous things happen

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in the past, Phnix being a really attention seeking At

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the moment, he's got a toy and he's just playing

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around with it and chucking it around. I think I've

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been particularly boring to him today. I've made three recordings

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and I think I haven't given him the attention he needed.

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So if you hear that in the background, it's him

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playing with one of his toys. I can't help it.

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It's like, just I don't know what he There's only

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so much we can do. My neighbor knocked earlier, so

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I took him over to his flat. He lives opposite me,

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and he loves going in there. He's running around, having

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the time of his life, exploring the flat, and I

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think he's bored, bored being here with me because he

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knows every inch of this flat and none of it

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is exciting to him. But if he goes into a

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new place, it's just like an adventure. He's completely open

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minded to doing new things and just yeah, he's just

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he's excited. There's an excitement there. I sometimes wonder, though,

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imagine how good it would be to be like a dog,

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to be able to get excited over things. The only

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thing he doesn't like is being left alone. Literally, it's

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the only thing outside of that. He's not bothered. Nothing

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bothers him. He just doesn't like being on his own.

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I don't know why. I love being on my own.

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So we're not that, we're not that similar in that way.

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So you imagine you like you're you look forward to

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this next gig, that you've got, this next performance, And

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what's interesting about it? Why are you doing this in

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the first place? You know, is it a chore? Is

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it something you want to do? Is it something you

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don't want to do? Because there's something you don't want

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to do. I'm not talking about this one particular gig

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coming up, but if generally you don't want to do it,

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you don't have to. You can't be arrested for not

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doing something like that. So if you do actually want

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to do it, why do you want to do it?

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What do you get out of it? He's really annoying

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me right now with all annoyes he's making. So is

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it fun? You're doing it because it's fun, I'm guessing.

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I mean, maybe there's a financial aspect to it, depending

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on who's listening and that, but it's fun. So if

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it's fun kind of isn't mature? It can't, there's no need.

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It's like sometimes with anxiety or with tension, or with

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stress regarding something that's coming up, you know, it can

235
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be a question like, really, is is it helpful to

236
00:19:35.359 --> 00:19:38.519
have these feelings? Is it going to make you a

237
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better performer? I don't have the answer to that, but

238
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I do have the answer to that actually. But you know,

239
00:19:53.400 --> 00:19:58.839
I'm guessing that the difference between having two weeks of

240
00:19:59.240 --> 00:20:03.039
what's not even too let's say a week or whatever

241
00:20:04.119 --> 00:20:09.519
of looking forward, you know, looking towards something that's going

242
00:20:09.599 --> 00:20:14.119
to happen, you can feel negative about it and be worried,

243
00:20:14.759 --> 00:20:17.160
or you can feel positive about it and be excited.

244
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Which week is going to be more enjoyable?

245
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Hmm?

246
00:20:29.319 --> 00:20:33.000
Yeah, I'm pretty sure we know the answer to that one.

247
00:20:34.119 --> 00:20:42.319
So where's the benefit in choosing one over the other?

248
00:20:43.920 --> 00:20:47.880
Is there any benefit in feeling anything other than positive

249
00:20:48.240 --> 00:20:54.279
and looking forward to it. Is there a benefit to that?

250
00:20:55.119 --> 00:20:58.799
Maybe there is, you know, in reality, it may be

251
00:20:59.519 --> 00:21:04.559
a safe thing. Some people do have that idea of

252
00:21:05.960 --> 00:21:10.079
expect the worst, so you might be disappointed kind of attitude,

253
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which I don't. I kind of understand in a way,

254
00:21:14.200 --> 00:21:17.519
but I don't think it's useful when it comes to performance.

255
00:21:22.319 --> 00:21:26.559
I'm not sure for zever useful because it's going to affect,

256
00:21:26.640 --> 00:21:29.160
isn't it. I think imagine you.

257
00:21:29.119 --> 00:21:32.680
Go for a job interview and you if someone went

258
00:21:32.799 --> 00:21:36.039
it's if I went for a job interview and all

259
00:21:36.079 --> 00:21:38.160
I thought about was I'm not going to get the job,

260
00:21:39.519 --> 00:21:41.079
expecting to not get the job.

261
00:21:42.880 --> 00:21:46.240
How well am I going to perform in that job

262
00:21:46.279 --> 00:21:50.440
interview when I've got that in my mind for a

263
00:21:50.480 --> 00:21:54.480
few days before the job interview? How how well prepared

264
00:21:54.519 --> 00:21:57.960
am I going to be to show the best of

265
00:21:58.079 --> 00:22:04.240
me to be somebody that they would want to work with?

266
00:22:05.880 --> 00:22:09.640
Because that energy comes off, doesn't it? That energy shows

267
00:22:11.599 --> 00:22:13.440
It's a weird thing about energy. You know, you ever

268
00:22:13.480 --> 00:22:17.119
walk into a room and two people you know, like

269
00:22:17.240 --> 00:22:19.279
you don't know anything el's gone on, but you walk

270
00:22:19.319 --> 00:22:24.240
in and you know that they've been arguing because of

271
00:22:24.319 --> 00:22:27.559
this the energy. There's something going on. You don't know

272
00:22:27.559 --> 00:22:30.839
what's going on. There's a disagreement of some kind, but

273
00:22:30.839 --> 00:22:33.319
you've got no idea what it is. You've literally walked

274
00:22:33.359 --> 00:22:39.240
into a quiet room and you can just they're not

275
00:22:39.240 --> 00:22:42.680
even looking at each other. You can tense it, tense it,

276
00:22:42.880 --> 00:22:47.880
sense it, sense the tension straight away. Because we admit

277
00:22:47.960 --> 00:22:53.720
that stuff, don't we. We We let that energy show,

278
00:22:55.640 --> 00:22:59.079
whether we mean to or not. So it affects us,

279
00:22:59.079 --> 00:23:03.559
it affects other people people. So there's also that to

280
00:23:03.559 --> 00:23:05.160
think about as well. So if you're in a band,

281
00:23:06.359 --> 00:23:14.359
it goes two ways. Your positivity, So feeling positive, feeling excited,

282
00:23:14.759 --> 00:23:23.359
looking forward to a really enjoyable performance will actually help

283
00:23:25.079 --> 00:23:28.920
not help the audience to enjoy it, it will also

284
00:23:29.079 --> 00:23:31.519
help the other members of the band. If you've got

285
00:23:31.559 --> 00:23:34.599
other members of the band to also enjoy it and

286
00:23:34.759 --> 00:23:38.920
bring out the best in them. As I said, even

287
00:23:38.960 --> 00:23:45.920
the audience will feel that they'll get that energy. I

288
00:23:46.000 --> 00:23:51.079
saw that in comedy sometimes. I actually saw some comedians

289
00:23:51.319 --> 00:24:02.920
and their confidence was more impressive than their jokes. There

290
00:24:03.000 --> 00:24:08.680
was just absolute confidence and it came across and the

291
00:24:08.720 --> 00:24:15.079
audience just felt it. And the confidence does often come

292
00:24:15.720 --> 00:24:23.079
from what comes from being confident, doesn't it ultimately from

293
00:24:23.839 --> 00:24:31.160
expecting things to go well, you're doing this for a reason.

294
00:24:32.079 --> 00:24:37.319
You know you can't. No one's making you do it. Well,

295
00:24:37.519 --> 00:24:41.839
you know, I'm guessing that's the case. So you're choosing.

296
00:24:45.039 --> 00:24:47.359
You don't have to do it, even if it was

297
00:24:47.359 --> 00:24:51.519
a paid gig and you were paid to be performing

298
00:24:51.559 --> 00:24:56.000
at the Hollywood Bowl or you know, the Wembley Arena

299
00:24:56.119 --> 00:25:00.440
or wherever a major arena is in your country, even

300
00:25:00.480 --> 00:25:04.359
if you were the headliner there, you don't have to perform.

301
00:25:04.640 --> 00:25:10.559
You don't have to turn up. I mean recently, there

302
00:25:10.599 --> 00:25:17.839
was a heavyweight title fight and the world champion and

303
00:25:17.880 --> 00:25:21.359
world champion didn't turn up. Well, he did not turn up,

304
00:25:21.400 --> 00:25:27.559
but he got ill about two days before the fight,

305
00:25:27.680 --> 00:25:32.720
so someone else came in and took their place, took

306
00:25:32.759 --> 00:25:39.720
his place. So you know, I've seen gigs where people

307
00:25:39.799 --> 00:25:45.160
haven't turned up or they've turned up late. It just

308
00:25:45.200 --> 00:25:51.559
sometimes happens, and you can choose whether you turn up

309
00:25:51.640 --> 00:25:55.640
or not. You don't have to do it, so it

310
00:25:55.720 --> 00:25:57.920
takes a pressure off. If you're doing this because you

311
00:25:58.000 --> 00:26:03.680
want to, you're doing it because you choose to, You're

312
00:26:03.720 --> 00:26:09.799
doing it because it's fun, you're playing an instrument or

313
00:26:09.799 --> 00:26:12.079
you're being on stage doing whatever it is you're doing

314
00:26:12.480 --> 00:26:22.319
because it's fun, because you're i'm guessing, excited to do it. Otherwise,

315
00:26:22.440 --> 00:26:24.640
why why would you do it? If you don't want to,

316
00:26:25.720 --> 00:26:31.880
there'd be no point. So my advice is, firstly, only

317
00:26:31.920 --> 00:26:38.799
do it if you want to. Really, there's just there's

318
00:26:38.839 --> 00:26:41.960
no point if it's your job, if it's your career,

319
00:26:42.759 --> 00:26:48.119
then you know that's a different situation. But if you're

320
00:26:48.160 --> 00:26:51.680
doing it for fun, if you're doing it because you

321
00:26:51.920 --> 00:26:56.519
love doing it, hopefully you'd be doing it if it

322
00:26:56.559 --> 00:27:04.039
was your career as well. So it's a choice. How

323
00:27:04.079 --> 00:27:06.759
do you view it. Here's something I used to do

324
00:27:06.960 --> 00:27:14.000
when I had this job once where I liked part

325
00:27:14.039 --> 00:27:20.440
of the job, but I absolutely detested another part of it.

326
00:27:21.799 --> 00:27:25.079
So the early part of the evening I really didn't

327
00:27:25.240 --> 00:27:29.200
like it. So I was dealing with the public. Sometimes

328
00:27:29.200 --> 00:27:33.839
it went really easy, sometimes it was very complicated and difficult,

329
00:27:34.039 --> 00:27:39.119
dealing with drunk people and whatever. Later in the evening

330
00:27:40.160 --> 00:27:44.519
was the part that I enjoyed. So what I used

331
00:27:44.519 --> 00:27:53.559
to do is I would imagine and I do this

332
00:27:53.759 --> 00:27:57.160
on the way to the place, and I wish i'd

333
00:27:57.200 --> 00:27:59.000
done this when I was doing gigs because it might

334
00:27:59.039 --> 00:28:02.200
have helped, but I didn't. I didn't know anything about

335
00:28:02.200 --> 00:28:10.440
this stuff back then. I mean literally the first time.

336
00:28:10.599 --> 00:28:13.880
The last time I did a gig was nineteen ninety

337
00:28:14.000 --> 00:28:21.000
eight January, and the first two hypnosis books I bought

338
00:28:22.480 --> 00:28:28.000
was January nineteen ninety eight. The first hypnosis training I

339
00:28:28.079 --> 00:28:37.000
did was Yeah nineteen eighty eight, nineteen ninety eight as well,

340
00:28:39.400 --> 00:28:43.160
so yeah blind me. So it kind of it's weird

341
00:28:43.200 --> 00:28:47.359
as went from that to this, although this has lasted

342
00:28:47.400 --> 00:28:57.079
a lot longer. What has lasted a while, isn't it?

343
00:28:58.000 --> 00:29:08.319
Woh So, what I used to do is I would

344
00:29:08.319 --> 00:29:15.200
imagine the end of the night, right, everything's done, I

345
00:29:15.240 --> 00:29:25.559
was home in bed, relaxed, and I'd go backwards in

346
00:29:25.640 --> 00:29:31.440
my mind. I'd go backwards through the whole evening, including

347
00:29:31.480 --> 00:29:33.680
what I did in the evening, what I did, you know,

348
00:29:33.920 --> 00:29:36.079
during the evening, what I did right at the beginning

349
00:29:36.079 --> 00:29:38.000
of the evening, the part that I didn't really look

350
00:29:38.039 --> 00:29:42.160
forward to, And I'd skip all the way back to

351
00:29:42.240 --> 00:29:45.119
the front, to the beginning, and then I'd go all

352
00:29:45.160 --> 00:29:49.319
the way forward to the end, and notice how relaxed

353
00:29:49.359 --> 00:29:54.240
I am at the end of it, and also notice

354
00:29:54.240 --> 00:29:56.920
how relaxed you are why you think of it as well,

355
00:29:58.519 --> 00:30:02.240
because if you feel relaxed while you're imagining yourself feeling relaxed,

356
00:30:04.799 --> 00:30:08.440
it's a pretty good I guess it's quite a nice

357
00:30:08.519 --> 00:30:13.400
balance to have, isn't it. But then imagining yourself feeling relaxed,

358
00:30:14.039 --> 00:30:16.519
what else can it really do but cause you to

359
00:30:16.519 --> 00:30:21.039
feel relaxed? Is that would be weird? Otherwise, wouldn't it.

360
00:30:21.079 --> 00:30:24.079
Imagine sitting on the edge of the bed all scrunched up,

361
00:30:24.160 --> 00:30:29.160
your jaw tents, your shoulders tense, like, yeah, I'm really relaxed.

362
00:30:29.200 --> 00:30:34.559
Now I can imagine myself feeling relaxed. That doesn't work,

363
00:30:34.599 --> 00:30:40.839
does it. So when you imagine yourself on stage with

364
00:30:40.960 --> 00:30:46.640
all the different parts of your body, just loose your eyes,

365
00:30:47.640 --> 00:30:56.240
just calm your face, peaceful your jaw, I mean, the

366
00:30:56.319 --> 00:30:58.240
only thing really is going to happen with your mouth

367
00:30:58.279 --> 00:31:03.240
and your jaw. It's probably smiling because you're enjoying yourself.

368
00:31:08.920 --> 00:31:14.640
And also you'll be noticing how other people are enjoying themselves.

369
00:31:21.599 --> 00:31:23.680
And there's a sense I don't know about you, but

370
00:31:23.720 --> 00:31:27.920
there's a sense of when you imagine that, you imagine

371
00:31:28.599 --> 00:31:38.480
performing on that occasion, and when you realize how relaxed

372
00:31:38.759 --> 00:31:44.880
you are as you imagine it, and then you realize

373
00:31:44.920 --> 00:31:49.920
how relaxed do you feel imagining how relaxed you will

374
00:31:49.960 --> 00:32:01.000
be on that occasion when you're performing, And imagine on

375
00:32:01.119 --> 00:32:05.160
that night or that day when you're about to perform,

376
00:32:05.519 --> 00:32:09.640
you could remember how relaxed you were back now when

377
00:32:09.680 --> 00:32:17.160
you were thinking about performing or about to go on stage.

378
00:32:19.400 --> 00:32:21.559
And although it may be a bit of adrenaline there,

379
00:32:22.000 --> 00:32:25.960
it's a different type. It's like a relaxed adrenaline. It's

380
00:32:26.039 --> 00:32:32.960
almost ready to get going. You see it's a car.

381
00:32:34.759 --> 00:32:36.519
You know these races. I don't really watch them, but

382
00:32:36.559 --> 00:32:39.359
I've seen them. How have you seen them? If you

383
00:32:39.359 --> 00:32:41.720
don't watch them, I mean I've seen it, but I

384
00:32:41.720 --> 00:32:44.960
don't like follow them so much. But you see these

385
00:32:45.359 --> 00:32:48.839
racing cars and they're ready to take off. I mean

386
00:32:48.839 --> 00:32:54.079
they go from zero to sixty in like seconds. They're

387
00:32:54.119 --> 00:33:00.480
really fast. But they're not holding the the the what's

388
00:33:00.519 --> 00:33:03.359
practically are in their face something, but they're not holding

389
00:33:03.400 --> 00:33:06.920
them really like ah, and the cars not like oh, really,

390
00:33:07.400 --> 00:33:16.640
everything's relaxed. Everyone's relaxed. The same with tennants. You see

391
00:33:16.640 --> 00:33:20.279
people a ready and they look relaxed at the beginning

392
00:33:20.319 --> 00:33:22.920
of the game when it comes to serving. When it

393
00:33:23.000 --> 00:33:28.160
comes to that, you see people playing snooker, they look relaxed.

394
00:33:30.720 --> 00:33:35.480
People at the beginning of a football game. Even people

395
00:33:35.519 --> 00:33:40.759
in boxing, quite often they look fairly relaxed, even though

396
00:33:40.799 --> 00:33:43.799
they're about to punch each other. There's a degree of

397
00:33:43.920 --> 00:33:48.160
like they've done everything that needs to be done. I've

398
00:33:48.200 --> 00:33:50.880
heard a lot of boxer say this, that there's no

399
00:33:51.079 --> 00:33:54.519
nerves on the night because they've done all the work

400
00:33:54.559 --> 00:33:59.359
in the gym. This is now time to just have fun.

401
00:34:03.200 --> 00:34:10.000
So they've done the rehearsing, they've done they're preparing, the

402
00:34:10.079 --> 00:34:15.760
mental preparation, the imagining the outcome being really good, positive,

403
00:34:16.360 --> 00:34:22.920
going really well. You've imagined that. You get to that

404
00:34:23.079 --> 00:34:30.440
time and you just get on stage and everything goes

405
00:34:30.719 --> 00:34:35.000
really nice. There's no reason for it not to. It

406
00:34:35.039 --> 00:34:39.320
really is. Everything goes nice. You do what you need

407
00:34:39.400 --> 00:34:43.679
to do, you do what you want to do, you

408
00:34:43.760 --> 00:34:47.800
do what you're there to do, you do what you've

409
00:34:47.840 --> 00:34:57.280
done before, and it's a groove. It just there's a

410
00:34:57.320 --> 00:35:02.000
groove that you fit into where it doesn't take really

411
00:35:02.119 --> 00:35:09.360
much thought, just need to be there. It's almost like

412
00:35:09.480 --> 00:35:11.960
you if you're in a band, you're all on the

413
00:35:11.960 --> 00:35:17.360
same coach, you're all going traveling to the same destination together.

414
00:35:20.639 --> 00:35:24.639
You're just sitting in different seats, but you're still going together.

415
00:35:24.679 --> 00:35:35.239
You're still traveling together. So going back to rehearsing, feeling

416
00:35:35.280 --> 00:35:41.719
relaxed in your face, your jaw, your neck, your shoulders,

417
00:35:42.559 --> 00:35:51.960
your arms, your fingers, your legs, your feet, your back,

418
00:35:52.719 --> 00:35:59.440
your chest, and your stomach, your throat, your mouth, and

419
00:36:00.000 --> 00:36:05.679
notice that if you imagine feeling that way and looking

420
00:36:05.840 --> 00:36:18.159
forward to that event that's coming up, imagine how a

421
00:36:18.199 --> 00:36:21.519
relaxed you're going to be when you're on that stage,

422
00:36:25.039 --> 00:36:28.519
enjoying yourself, because that's the ultimate thing, isn't it. You

423
00:36:28.559 --> 00:36:33.119
get to enjoy yourself. You get to have fun, which

424
00:36:33.159 --> 00:36:37.159
is I would argue the main reason to do it,

425
00:36:38.400 --> 00:36:44.480
to have fun. And I know that sometimes I've got

426
00:36:44.480 --> 00:36:46.559
a tendensee. In the past, I used to clench my

427
00:36:46.679 --> 00:36:53.519
jaw quite a bit, and sometimes you've got to just

428
00:36:53.599 --> 00:37:00.119
remember because when you're smiling, when you're feeling good, when

429
00:37:00.159 --> 00:37:06.880
you're thinking of something funny, it relaxes a jaw or

430
00:37:07.639 --> 00:37:11.039
there's a different type of tension. Like you're smiling, it's

431
00:37:11.079 --> 00:37:20.440
a different feeling and it loosens the jaw. It's almost

432
00:37:20.519 --> 00:37:27.840
like the antidote attention. And there was the old thing,

433
00:37:27.960 --> 00:37:31.440
wasn't it Like, if you want to relax on stage,

434
00:37:31.480 --> 00:37:36.360
imagine the audience is naked. Now, As I said when

435
00:37:36.400 --> 00:37:40.480
I first started on stage, I was twenty. Imagining a

436
00:37:40.559 --> 00:37:42.960
naked audience was not going to make me feel relaxed.

437
00:37:43.599 --> 00:37:50.519
I was going to do the opposite. But you can

438
00:37:54.119 --> 00:37:59.559
see something that's funny. Maybe notice something that's funny. Maybe

439
00:37:59.639 --> 00:38:04.880
notice certain mistake that one of your band members, if

440
00:38:04.920 --> 00:38:07.360
you're in a band, and notice something that they've done

441
00:38:07.360 --> 00:38:11.400
that has made you giggle a little bit inside, not

442
00:38:11.559 --> 00:38:17.920
like full on laughing, but just like ah. Or maybe

443
00:38:17.960 --> 00:38:22.719
you can even see the funny side of actually the

444
00:38:22.840 --> 00:38:27.320
idea that you were nervous about even doing this. Why

445
00:38:27.360 --> 00:38:30.119
would you be stressed over doing this when you enjoy

446
00:38:30.239 --> 00:38:34.960
doing it? You know, maybe saved attention for doing things

447
00:38:34.960 --> 00:38:38.400
you don't like doing. If you have to have that,

448
00:38:40.159 --> 00:38:42.440
I mean I would argue maybe you not have it

449
00:38:42.480 --> 00:38:55.480
then either. Yeah, that's a weird concept. Isn't it feel

450
00:38:55.519 --> 00:38:57.039
more relaxed generally?

451
00:39:03.719 --> 00:39:03.800
So?

452
00:39:03.840 --> 00:39:07.440
I guess there's lots of different things you could do

453
00:39:08.199 --> 00:39:16.079
to help you to change how you feel. One thing

454
00:39:16.199 --> 00:39:19.760
you could do is actually see if you play an

455
00:39:19.800 --> 00:39:27.440
instrument Maria plays the drums. What you can do is

456
00:39:29.239 --> 00:39:32.719
or if you sing even you can focus on different

457
00:39:32.760 --> 00:39:37.840
parts of your body while you play that instrument. And

458
00:39:37.880 --> 00:39:40.559
I want to think of the as your voice as

459
00:39:40.559 --> 00:39:45.800
an instrument as well. So or in some ways it's

460
00:39:45.840 --> 00:39:52.320
even easier if you've got movement, because when you move,

461
00:39:52.920 --> 00:39:58.960
if you think about tai chi or chigong, a lot

462
00:39:59.000 --> 00:40:04.039
of it is about movement and the energy. There's a

463
00:40:04.119 --> 00:40:13.320
real energy changes and it feels nice. So for example,

464
00:40:13.480 --> 00:40:20.000
if you're if you're holding an instrument, notice how it feels.

465
00:40:20.400 --> 00:40:22.880
You could like practice it without the instrument in your

466
00:40:22.920 --> 00:40:26.280
hands or without the drum. You can imagine there's a

467
00:40:26.360 --> 00:40:28.800
drum sticks and there's a drum in front of you,

468
00:40:29.360 --> 00:40:33.559
and just move in your arms and notice how good

469
00:40:33.599 --> 00:40:36.360
it feels in your arms, how good it feels in

470
00:40:36.400 --> 00:40:40.840
your chest and in your back, Just that movement. I'm

471
00:40:40.880 --> 00:40:44.679
doing it now and pretending on playing the drums. Did

472
00:40:44.679 --> 00:40:46.000
I ever tell you I used to actually play the

473
00:40:46.039 --> 00:40:50.920
drums in the cecredets? I did? I used to perform

474
00:40:51.679 --> 00:40:55.119
It was weird. Thousands of people because he used to

475
00:40:55.159 --> 00:40:57.400
be used to do it down the street like at

476
00:40:57.480 --> 00:41:01.199
carnivals and things like that and Trafalgar Day, and there

477
00:41:01.199 --> 00:41:05.880
will literally be thousands upon thousands of people. And the

478
00:41:05.960 --> 00:41:11.360
good thing I liked is by focusing on the drum,

479
00:41:11.679 --> 00:41:17.159
by focusing on the vibration, I found it quite relaxing,

480
00:41:22.480 --> 00:41:24.599
and also knowing that I wasn't the only one there.

481
00:41:25.480 --> 00:41:27.800
There was people like always have played the bugle as

482
00:41:27.800 --> 00:41:34.360
well at some point, and it wasn't just me. There

483
00:41:34.400 --> 00:41:37.320
was other people and there's other secredets, so there was

484
00:41:37.400 --> 00:41:44.960
what twenty of us maybe more, or marching, so I

485
00:41:45.000 --> 00:41:49.719
wasn't alone doing it. But even if I had been alone,

486
00:41:50.559 --> 00:41:54.519
if I'm marching, if I'm in a situation where there's

487
00:41:54.519 --> 00:41:57.320
other people about, you're not on your own. Even if

488
00:41:57.320 --> 00:42:04.440
you're on stage in an arena and you've got ten

489
00:42:04.960 --> 00:42:08.039
twenty thousand people watching you, you're not alone because it's

490
00:42:08.039 --> 00:42:14.199
twenty thousand people there and you don't really need to

491
00:42:14.239 --> 00:42:22.400
worry about messing up because they're there. They're already there,

492
00:42:25.639 --> 00:42:27.400
and they're there for a reason because they want to

493
00:42:27.440 --> 00:42:30.320
have fun, they want to enjoy themselves, and they're going

494
00:42:30.360 --> 00:42:36.320
to feel that sense of pleasure from you when you're

495
00:42:36.320 --> 00:42:42.159
on stage, because that will radiate from you, and you'll

496
00:42:42.159 --> 00:42:46.079
also get those good vibes from the audience towards you.

497
00:42:46.760 --> 00:42:51.679
So it's like positivity coming in, positivity going out. It's

498
00:42:51.719 --> 00:42:58.719
like the endless stream of calm. And I want to

499
00:42:58.760 --> 00:43:04.639
go on stage now. It feels quite nice. Oh and

500
00:43:04.679 --> 00:43:08.519
the good thing about imagining, A good thing about rehearsing

501
00:43:08.840 --> 00:43:19.199
in your mind is every performance is great. It can

502
00:43:19.280 --> 00:43:24.719
be as great as you want it to be, which

503
00:43:24.760 --> 00:43:30.320
I think is pretty cool. It can be as groovy

504
00:43:30.960 --> 00:43:36.280
as you wish, You can be as talented as you want.

505
00:43:39.119 --> 00:43:48.119
Everything can go perfectly, but most of all, you can

506
00:43:48.239 --> 00:43:56.440
enjoy it. I really enjoy the whole event, including the

507
00:43:56.480 --> 00:44:03.880
build up, because instead of I mean, if you change

508
00:44:04.039 --> 00:44:09.119
dreading something to looking forward to it with excitement, optimism

509
00:44:09.199 --> 00:44:13.320
and actually feeling really good, I know which one i'd choose.

510
00:44:15.199 --> 00:44:20.719
I don't think the you know, dreading something is a

511
00:44:20.800 --> 00:44:29.679
good place to be, really looking forward to something positively

512
00:44:30.239 --> 00:44:34.320
and realizing that you're doing what you can already do. Now.

513
00:44:37.760 --> 00:44:40.239
You know, if you play the drums and you get

514
00:44:40.239 --> 00:44:42.679
on stage and they suddenly say to you, oh, by

515
00:44:42.840 --> 00:44:47.239
the way, can you play the can you play the

516
00:44:47.320 --> 00:44:54.159
violin instead, then yeah, I mean, if you don't play

517
00:44:54.159 --> 00:44:57.320
the violin, then that would be that wouldn't be a

518
00:44:57.360 --> 00:45:01.800
great situation. But that's not going to happen, is it.

519
00:45:03.760 --> 00:45:06.239
You know what you're playing, you know what you're doing

520
00:45:06.559 --> 00:45:10.559
when you get on stage. If you're listening to this

521
00:45:10.599 --> 00:45:14.760
because you've got a play coming up, just remember the words.

522
00:45:16.079 --> 00:45:17.719
If you know what you're going to say, you know

523
00:45:17.760 --> 00:45:20.599
what you're going to do. Actors help each other out,

524
00:45:20.639 --> 00:45:25.639
don't they. And it's quite weird. I noticed this I

525
00:45:25.719 --> 00:45:29.159
used to do. I used to do drama at school.

526
00:45:30.280 --> 00:45:32.480
I was I wasn't very good at it. I used

527
00:45:32.519 --> 00:45:34.880
to just play around. I didn't really take it seriously.

528
00:45:35.920 --> 00:45:44.800
But I noticed that people would They wouldn't necessarily remember

529
00:45:45.880 --> 00:45:50.320
everything they had to say until they were on stage,

530
00:45:52.480 --> 00:45:57.480
and then they got into the groove a bit like ay,

531
00:45:57.559 --> 00:46:02.480
like a CD, or like a a record, like an

532
00:46:02.480 --> 00:46:07.400
old vinyl, get into that groove like a train on

533
00:46:07.440 --> 00:46:11.079
the tracks. There's nothing to do. You just keep going

534
00:46:11.119 --> 00:46:13.480
and you're going to end up where where you want

535
00:46:13.519 --> 00:46:22.800
to end up. And I don't know, does it help

536
00:46:22.960 --> 00:46:26.559
remembering why you're doing it in the first place, Does

537
00:46:26.599 --> 00:46:31.519
it help remembering that you don't have to do anything.

538
00:46:33.440 --> 00:46:38.360
You're doing it because you want to do it, and

539
00:46:38.440 --> 00:46:42.400
you always have a choice. Always, even in the most

540
00:46:42.440 --> 00:46:47.280
extreme situations, we always have a choice. Sometimes, you know,

541
00:46:48.400 --> 00:46:51.880
it makes a lot of sense to make certain choices.

542
00:46:52.559 --> 00:46:55.440
But ultimately, if it's if it's something, do you want

543
00:46:55.480 --> 00:46:57.880
to do it or not. If you want to do it,

544
00:46:57.960 --> 00:47:03.440
do it, enjoy it, and break look forward to it.

545
00:47:03.639 --> 00:47:10.840
Nothing to lose, What is there to lose, I mean,

546
00:47:11.079 --> 00:47:14.320
you know, I'm not I mentioned earlier, like doing a

547
00:47:14.360 --> 00:47:18.679
pool on a drum set, that that probably wouldn't go

548
00:47:18.719 --> 00:47:23.360
down so well. I just remember the see caredets I

549
00:47:23.360 --> 00:47:27.360
was trying to get out of. I didn't want to

550
00:47:27.400 --> 00:47:34.320
march anymore. But it didn't work the handeme of violin. No,

551
00:47:34.440 --> 00:47:39.559
they didn't. I don't know why I said that. That

552
00:47:39.719 --> 00:47:44.000
was weird though, being in the middle of town, you know,

553
00:47:44.360 --> 00:47:46.639
playing the drums and just seeing all these people I

554
00:47:46.639 --> 00:47:52.320
went to school with. It's very weird. It it broke

555
00:47:52.480 --> 00:48:00.000
through the confidence that I didn't know. It wasn't even

556
00:47:59.760 --> 00:48:01.639
it got to the point where I just didn't care.

557
00:48:03.039 --> 00:48:05.880
I'd do it, and maybe I was to start the

558
00:48:05.880 --> 00:48:09.760
first time I ever marched through the town knowing that

559
00:48:09.800 --> 00:48:17.159
my classmates, maybe teachers, family members were going to be

560
00:48:17.280 --> 00:48:21.800
watching at the side, and it was a little bit

561
00:48:21.960 --> 00:48:30.199
or but after a little while of doing it, I

562
00:48:30.239 --> 00:48:33.480
mean within the first time, after a few minutes, so

563
00:48:33.519 --> 00:48:38.920
it's like, I don't care. It just doesn't matter, And

564
00:48:38.920 --> 00:48:42.159
they're probably in reality, they're not really looking at me anyway.

565
00:48:43.000 --> 00:48:44.800
There's all these other people that are looking at so

566
00:48:44.840 --> 00:48:48.559
the parents of the other kids will be looking at them,

567
00:48:48.719 --> 00:48:51.880
their kids, the friends of the other kids were looking

568
00:48:51.920 --> 00:48:56.840
at their kids. None of my teachers liked me anyway,

569
00:48:56.880 --> 00:49:00.880
so they probably weren't looking at meerhaps hopeing it I'll

570
00:49:00.960 --> 00:49:04.280
trip over. I don't know why I say that. I

571
00:49:04.320 --> 00:49:09.239
don't know if they would. Plus, I had these big

572
00:49:10.239 --> 00:49:13.760
drumsticks that I could defend myself with if I had to.

573
00:49:14.480 --> 00:49:18.239
So if a ninja just jumped down all dressed in

574
00:49:18.320 --> 00:49:22.000
black with a i'm gonna say, samurai sword, I could

575
00:49:22.039 --> 00:49:27.159
just fend them off with my drumsticks. That's the kind

576
00:49:27.199 --> 00:49:31.360
of things I used to think about back then. Admittedly

577
00:49:31.400 --> 00:49:33.239
I suppose I still do, because I just said it.

578
00:49:37.599 --> 00:49:46.440
Never understood why. I just wonder how drums, how they

579
00:49:46.480 --> 00:49:53.599
got to do it. How they came about probably not relevant,

580
00:49:53.599 --> 00:50:00.000
but just how it's weird, isn't it how things come

581
00:50:00.079 --> 00:50:06.000
about over time? I mean, I don't know it was

582
00:50:06.039 --> 00:50:09.760
an animal skin to start with. I suppose wasn't it.

583
00:50:09.840 --> 00:50:15.880
Maybe I don't know. Maybe they were going through a drought,

584
00:50:16.800 --> 00:50:21.719
the people were hungry. They had a cow that was hungry,

585
00:50:22.960 --> 00:50:25.159
so they just like trying to make the cow feel

586
00:50:25.199 --> 00:50:27.719
a bit better, and they patting him on the back

587
00:50:27.840 --> 00:50:31.199
or whatever because he's hungry, he's hot. You know, he's

588
00:50:31.239 --> 00:50:36.280
like collow inside, isn't it. And it's like a drum

589
00:50:36.400 --> 00:50:40.920
kind of sound. It's like, oh, this is good, and

590
00:50:41.920 --> 00:50:48.400
decides always sounds better with sticks and ended up walking

591
00:50:48.440 --> 00:50:55.119
around of a cow wrapped around his neck. I imagine

592
00:50:55.119 --> 00:50:56.960
a cow would get a bit annoyed after a while.

593
00:50:57.000 --> 00:51:04.039
But don't mess with a cow. They will get their

594
00:51:04.039 --> 00:51:12.280
own back. Allays out for revenge, spiteful, don't honestly, don't

595
00:51:12.280 --> 00:51:17.559
get on the wrong side of the cow. Tricksters and

596
00:51:17.719 --> 00:51:27.119
never forget. So this is turned weird. Like I'm moving on.

597
00:51:28.440 --> 00:51:32.000
Something you can do with the If you play an instrument,

598
00:51:32.920 --> 00:51:35.519
as in Maria plays the drums, if you play the trumpet,

599
00:51:35.639 --> 00:51:40.760
you play the guitar. Maybe you sing whatever, you can

600
00:51:40.840 --> 00:51:46.480
actually rehearse in real time, not on stage, but you

601
00:51:46.519 --> 00:51:53.760
can rehearse just like you do rehearse the instrument. And notice,

602
00:51:53.800 --> 00:52:00.400
so if you play the guitar, every time you drum

603
00:52:00.519 --> 00:52:06.880
the keys, strong the keys, strong the strings rather or

604
00:52:06.920 --> 00:52:10.960
press on the strings. It sends a signal few to relax,

605
00:52:13.440 --> 00:52:18.840
to feel confident, to be focused and to play at

606
00:52:18.840 --> 00:52:25.639
your best. But at the same time feel relaxed and

607
00:52:25.760 --> 00:52:28.719
have that focus that you need. So you're not thinking

608
00:52:28.719 --> 00:52:32.559
about anything else because nothing else is relative, nothing else

609
00:52:32.800 --> 00:52:42.719
is important in that moment, just what you're doing. And

610
00:52:42.760 --> 00:52:47.079
when it comes to the night of performing, you're already

611
00:52:47.199 --> 00:52:50.519
prepared for that. And as soon as you even look

612
00:52:50.559 --> 00:52:53.599
at the instrument that you're going to be playing, you

613
00:52:53.679 --> 00:53:02.760
feel relaxed. I'm k you sit down. If you're sitting down,

614
00:53:05.280 --> 00:53:07.920
it gets you into that zone. It's almost like you

615
00:53:08.000 --> 00:53:13.599
become part of the instrument. You become part of the guitar,

616
00:53:14.039 --> 00:53:20.119
you become part of the trumpet, or if you're dancing,

617
00:53:20.239 --> 00:53:30.039
you become part of the song of the stage. If

618
00:53:30.079 --> 00:53:33.320
you're performing, you almost like you become part of the audience.

619
00:53:34.280 --> 00:53:37.840
There's that energy all joined together and we are all

620
00:53:37.960 --> 00:53:45.119
literally joined together by energy. We're not really separate. Everyone

621
00:53:45.199 --> 00:53:49.840
listening to this is connected to me by energy. We're

622
00:53:49.840 --> 00:53:54.639
all connected together in a weird way. We're not in

623
00:53:54.679 --> 00:54:01.199
a yeah. I mean it's I just can't make of

624
00:54:01.199 --> 00:54:03.960
a movie centerpede. So let's move on from that. I'm

625
00:54:04.000 --> 00:54:10.960
just saying we're all connected in an energetic sense, and

626
00:54:11.039 --> 00:54:16.719
there's energy through voices, energy through words, and even though

627
00:54:16.840 --> 00:54:19.360
I am possibly in a completely different country to where

628
00:54:19.400 --> 00:54:23.960
you are, my words and my voice can reach you

629
00:54:27.719 --> 00:54:43.239
calm you allow you to feel relaxed and present and

630
00:54:43.320 --> 00:54:53.039
also reconnect with the joy do you have for performing,

631
00:54:57.760 --> 00:55:01.400
because there's something quite special about out performing. You know,

632
00:55:01.440 --> 00:55:07.239
there's there's a there's a buzz that I haven't done

633
00:55:07.320 --> 00:55:12.599
everything in the world, but I think a lot of

634
00:55:12.599 --> 00:55:15.800
people would agree that there's a certain buzz that comes

635
00:55:15.840 --> 00:55:19.480
from performing in front of an audience that you just

636
00:55:19.559 --> 00:55:26.119
won't get anywhere else. And of course it's going to

637
00:55:26.159 --> 00:55:28.719
be different for different people. It's also going to be

638
00:55:28.760 --> 00:55:31.079
different depending on what you do, but there's going to

639
00:55:31.119 --> 00:55:38.599
be similarities whether you're in the band, whether you're in

640
00:55:38.639 --> 00:55:46.679
a play, whether it's a carol service, whether it's even

641
00:55:46.760 --> 00:55:50.360
if it was some kind of political debate or you're

642
00:55:50.360 --> 00:55:53.239
doing a spelling bee or something like that. You're on

643
00:55:53.440 --> 00:56:00.480
stage in front of people, and there's an energy at it,

644
00:56:00.639 --> 00:56:11.800
there's an excitement about it. It can be quite moorish.

645
00:56:12.119 --> 00:56:16.800
I mean, some people never want to quit, They never

646
00:56:16.800 --> 00:56:20.320
want to stop performing. Some people performing until they're in

647
00:56:20.360 --> 00:56:23.679
their nineties if they can, because they love it so much.

648
00:56:29.320 --> 00:56:31.960
I mean, there's actors that are still performing in their

649
00:56:32.039 --> 00:56:42.519
nineties when acts arose is about one hundred and five,

650
00:56:43.960 --> 00:56:47.480
He's not, I'm sure it's not. But while they're Rolling Stones,

651
00:56:48.159 --> 00:56:51.760
they're all in their eighties, aren't they. They're still performing.

652
00:57:00.440 --> 00:57:02.360
I'm not going to say anything about the Rolling Stones.

653
00:57:02.360 --> 00:57:07.639
I'm not gonna imagine Axe or Rose fans. Dare Jason?

654
00:57:08.360 --> 00:57:10.559
I was with you until a bit about Axl Rose.

655
00:57:10.880 --> 00:57:13.519
I have been a fan of his since nineteen twenty three.

656
00:57:13.920 --> 00:57:20.280
How dare you say that he's old? Visualize so visualize it,

657
00:57:20.559 --> 00:57:32.519
you know, the visualizing imagining that performance going really well.

658
00:57:35.320 --> 00:57:37.360
It is something that you can do over and over

659
00:57:37.400 --> 00:57:43.559
and over again, rehearsing it over and over and over

660
00:57:44.280 --> 00:57:47.239
to the point where it feels it may feel like

661
00:57:47.320 --> 00:57:53.480
you've already performed. You've already done it. Like you know

662
00:57:53.599 --> 00:57:59.679
how it feels after the event, you skipped forward all

663
00:57:59.719 --> 00:58:03.440
the way to the end, and you're looking back thinking, oh,

664
00:58:03.599 --> 00:58:08.440
that was really good. I'm so pleased it went so well,

665
00:58:14.679 --> 00:58:23.440
and then you're looking forward to the next one. And

666
00:58:23.559 --> 00:58:26.960
of course there's something to be said for being prepared.

667
00:58:29.000 --> 00:58:33.840
So you can also include that in any visualizations you do.

668
00:58:34.280 --> 00:58:42.679
Being prepared for doing it, knowing what you're going to do, rehearsing,

669
00:58:43.119 --> 00:58:47.360
just being prepared. I want you to know you're prepared.

670
00:58:49.000 --> 00:58:58.119
Everything else. As I say, it's just cheese. Actually, I'm

671
00:58:58.159 --> 00:59:01.480
not sure if anyone's ever said that. What was it?

672
00:59:01.639 --> 00:59:09.119
Just chocolate? Just coffee, gravy. That's it, just gravy. That's

673
00:59:09.159 --> 00:59:11.880
what the young people used to say twenty five years ago.

674
00:59:17.360 --> 00:59:27.239
You could also prepare yourself by saying some affirmations, reminding

675
00:59:27.320 --> 00:59:36.880
yourself that you can feel calm, reminding yourself that you

676
00:59:37.000 --> 00:59:40.280
know what you're doing, and reminding yourself that there's a

677
00:59:40.320 --> 00:59:43.599
reason you're doing this and you want to do it.

678
00:59:46.079 --> 00:59:49.280
You want to be up there on stage, that's why

679
00:59:49.360 --> 00:59:56.159
you're doing it. You want to enjoy it. So an example,

680
00:59:56.519 --> 01:00:00.920
I suppose of an affirmation. I'll give you a few,

681
01:00:00.960 --> 01:00:04.639
but you can think upside your own you think up

682
01:00:04.719 --> 01:00:09.719
something that suits you personally, maybe something to do with

683
01:00:12.320 --> 01:00:21.480
your own particular performance situation. So for example, if you're

684
01:00:21.480 --> 01:00:30.519
playing the drums, you can just you know, say, my

685
01:00:30.639 --> 01:00:38.960
shoulders and my jaw feel relaxed. My shoulders and my

686
01:00:39.079 --> 01:00:47.519
jaw feel relaxed. If you're in a play, you can

687
01:00:47.599 --> 01:00:56.159
just say to yourself, I remember everything I need to remember.

688
01:01:04.960 --> 01:01:13.199
There's more general things like I embrace my performance, feeling

689
01:01:13.320 --> 01:01:27.320
calm and feeling positive. And it's another this is one

690
01:01:27.360 --> 01:01:36.559
that you can actually really focus on before and during

691
01:01:37.840 --> 01:01:41.719
the performance. So you can do this as you practice,

692
01:01:41.960 --> 01:01:48.920
also in your mind and as you practice in real life.

693
01:01:50.440 --> 01:01:58.000
Each time I play, I relax more deeply into the music.

694
01:02:04.639 --> 01:02:12.440
Each time I play, I relax more deeply into the music.

695
01:02:18.119 --> 01:02:22.920
Because ultimately, if you're in a band, or if you're

696
01:02:22.920 --> 01:02:29.480
an acquire, if you're in a play, if you're dancing, whatever,

697
01:02:30.079 --> 01:02:38.719
you become part of that The instrument becomes part of

698
01:02:38.840 --> 01:02:44.719
that performance, and you become part of the instrument. Therefore,

699
01:02:44.800 --> 01:02:50.079
you become part of the performance. If you're dancing, you

700
01:02:50.199 --> 01:03:00.360
become part of the dancing. If you're in a play,

701
01:03:01.119 --> 01:03:05.480
you're also part of that play. You become the play

702
01:03:07.159 --> 01:03:22.119
with other people. That energy from the audience makes everything

703
01:03:22.159 --> 01:03:31.719
a lot easier as well, because ultimately most audiences want

704
01:03:31.800 --> 01:03:38.400
you to do well. They've not come out with negativity.

705
01:03:38.440 --> 01:03:40.679
They're coming out because they want to have fun, they

706
01:03:40.679 --> 01:03:43.679
want to enjoy themselves, and they want to see you

707
01:03:43.840 --> 01:04:04.119
enjoy yourself. I mean, I've seen people do karaoke and

708
01:04:04.400 --> 01:04:11.000
sung so well that people in the audience are just

709
01:04:11.880 --> 01:04:14.360
it's in a pub, so no one has necessarily taken

710
01:04:14.400 --> 01:04:19.400
much notice the girl clap, but they're just like okay.

711
01:04:20.480 --> 01:04:24.960
And I've seen someone go on and didn't do didn't

712
01:04:24.960 --> 01:04:30.239
sing particularly great, but put effort in and the whole

713
01:04:30.280 --> 01:04:42.320
place goes up in cheers because they appreciate the fact

714
01:04:42.320 --> 01:04:45.960
that the person has made an effort. Or maybe it's

715
01:04:45.960 --> 01:04:51.840
a young kid that's gone on and everyone's cheering with

716
01:04:51.920 --> 01:04:57.440
the kid on and it's nice. I think that's why

717
01:04:57.519 --> 01:05:00.719
some of these talent shows like Britain's Got Talent are

718
01:05:00.719 --> 01:05:06.159
popular because I have people in their young people, elderly people,

719
01:05:06.840 --> 01:05:11.679
people have all played at or types performing some that

720
01:05:11.840 --> 01:05:17.000
maybe not want to say shouldn't perform, but maybe wouldn't

721
01:05:17.320 --> 01:05:22.039
get to perform otherwise, yet they get an opportunity to

722
01:05:22.039 --> 01:05:28.800
be on stage and a good thing about stuff like choir.

723
01:05:31.440 --> 01:05:33.679
Or when I was in a band, I wasn't particularly

724
01:05:33.760 --> 01:05:36.599
good at any of the music instruments that I played,

725
01:05:38.480 --> 01:05:40.559
but the rest of the band drowned me out. So

726
01:05:41.679 --> 01:05:48.039
even if I did above, not or I justdn't played

727
01:05:49.000 --> 01:05:56.920
a completely different tune, which happened once and it wasn't

728
01:05:56.920 --> 01:05:59.119
my fault. The two were supposed to.

729
01:05:59.079 --> 01:06:02.920
Go do do do do do do do do do

730
01:06:03.039 --> 01:06:05.320
do do do do do do do do do do

731
01:06:05.320 --> 01:06:08.320
do do do do do do do do do do

732
01:06:08.320 --> 01:06:11.000
do do do do do do do do do.

733
01:06:14.920 --> 01:06:18.679
Now, this was on a Sunday morning. It was Trafalgar Day.

734
01:06:19.079 --> 01:06:26.480
There was cic cadets from every town. There probably the

735
01:06:26.719 --> 01:06:32.800
hundreds if not more. Ciccadets all walk in the streets

736
01:06:33.119 --> 01:06:36.719
on Trafalgar Day, which is a really big like naval day.

737
01:06:39.519 --> 01:06:44.880
The night before or the evening before, I got a

738
01:06:44.920 --> 01:06:47.920
little bit distracted and I was thinking about the Duke's

739
01:06:47.960 --> 01:06:51.719
a hazard. So I was going do do do do

740
01:06:51.719 --> 01:06:55.960
do do do do do do, but no one heard it.

741
01:06:56.280 --> 01:06:58.199
The person next to me heard it. And started laughing,

742
01:06:58.239 --> 01:07:07.719
but it wasn't heard and no one cared because no

743
01:07:07.760 --> 01:07:12.840
one's really looking at me anyway. Okay, one person said,

744
01:07:12.880 --> 01:07:16.000
can you pull your trousers up please? But other than that,

745
01:07:18.880 --> 01:07:37.559
you know, so what was I talking about? Oh? Yeah,

746
01:07:37.599 --> 01:07:42.840
So the bottom line really is to look forward to

747
01:07:42.840 --> 01:07:46.679
it because you want to do it, because you enjoy

748
01:07:46.800 --> 01:07:55.719
doing it, because it's fun. And what other reason is

749
01:07:55.760 --> 01:08:12.239
there really which means anything other than feeling calm and relaxed. Yeah,

750
01:08:12.239 --> 01:08:16.439
a bit excited. You know this the adrenaline adrenalines there

751
01:08:16.840 --> 01:08:21.880
are standard when it comes to tonight, but it's a

752
01:08:21.880 --> 01:08:28.039
different type of adrenaline. It's positive adrenaline. It's a there's

753
01:08:28.119 --> 01:08:33.039
no no negativity involved or attached. That's not there at all,

754
01:08:33.119 --> 01:08:38.359
because it's it doesn't fit. There's no room, there's no

755
01:08:38.479 --> 01:08:47.680
space for it. It's not relevant, it's not required. You

756
01:08:47.760 --> 01:08:51.479
can't you can't have you can't feel relaxed and stressed

757
01:08:51.520 --> 01:08:54.279
at the same time. The two don't really go together,

758
01:08:55.279 --> 01:09:08.680
not really. Not one's really relaxed. And a good thing

759
01:09:08.760 --> 01:09:13.840
is you can also feel focused and relaxed at the

760
01:09:13.880 --> 01:09:21.960
same time, which is good. A nice focused relaxation where

761
01:09:22.000 --> 01:09:26.760
you can do and enjoy doing what you want to

762
01:09:26.800 --> 01:09:35.159
do on stage, performing doing what you know you can do,

763
01:09:35.479 --> 01:09:40.640
what you've rehearsed, what you practiced, ultimately doing what you've

764
01:09:40.760 --> 01:09:48.920
chosen to do. And when you realize you've chosen to

765
01:09:48.960 --> 01:09:57.359
do it, What possible reason is there to feel anything about? Positive? Really?

766
01:09:59.439 --> 01:10:11.119
In reality, Tea, there isn't is there? Comfort and calmness

767
01:10:12.680 --> 01:10:19.279
and a degree of excitement surely is pretty much all

768
01:10:19.279 --> 01:10:24.399
you can have now because you've chosen to do this.

769
01:10:29.159 --> 01:10:37.119
It's your choice. And if you're doing something you've chosen

770
01:10:37.199 --> 01:10:44.279
to do what it can't be anything, especially in this

771
01:10:44.359 --> 01:10:52.439
situation like this, What can it be but calm? How

772
01:10:52.479 --> 01:11:03.439
can you feel but relaxed and positive. It's not like

773
01:11:03.479 --> 01:11:05.840
you're going to get on stage and someone's going to say, now,

774
01:11:06.600 --> 01:11:10.800
build me a space rocket. Yeah. I mean if someone

775
01:11:10.840 --> 01:11:14.600
did that to me, I'd be that that would be

776
01:11:14.640 --> 01:11:18.239
a bit distressing. Mind you, I am a rocket scientist.

777
01:11:18.319 --> 01:11:20.880
That be okay for me, I'm not. I don't know

778
01:11:20.880 --> 01:11:23.319
why I said that. Why would someone ask you to

779
01:11:23.319 --> 01:11:25.920
build a space rocket? But it's not going to happen,

780
01:11:26.000 --> 01:11:30.880
is it. You know why you're there, You know why

781
01:11:30.920 --> 01:11:34.319
you're going there. And also you've got the support of

782
01:11:34.399 --> 01:11:38.399
the other people, and that does include the audience. They

783
01:11:38.479 --> 01:11:44.880
want to see you succeed. But they're not bothered. They're

784
01:11:44.920 --> 01:11:48.079
not examining you. They're not like, oh, watching every move

785
01:11:48.159 --> 01:11:52.000
you make. They're just there to have fun. They're more

786
01:11:52.039 --> 01:11:56.920
focused on their own in the feelings than what's going

787
01:11:56.960 --> 01:12:04.840
on in anyone else's mind. So I'll leave you with that.

788
01:12:06.720 --> 01:12:09.039
Let me know if it's useful or if it was

789
01:12:09.119 --> 01:12:11.279
just a bunch of rubbish. I don't know who it

790
01:12:11.359 --> 01:12:16.319
might have been, so hopefully it was a little bit

791
01:12:16.399 --> 01:12:19.760
useful for you. So thank you for listening. Remember to

792
01:12:19.800 --> 01:12:22.399
be kind to yourself, because you deserve to be happy.

793
01:12:23.560 --> 01:12:27.000
Be gentle with yourself. You do deserve to feel safe

794
01:12:28.159 --> 01:12:33.359
and good luck with your performance, feeling relaxed and confident

795
01:12:35.439 --> 01:12:41.680
because you want to, because you choose to. Lots of love.

796
01:12:44.479 --> 01:12:57.880
Bye, relax in a more deep and.

797
01:13:01.640 --> 01:13:09.039
Meaningful way, Maybe in a way that can not just

798
01:13:09.319 --> 01:13:19.439
allow you to feel calmer now and throughout the time

799
01:13:20.079 --> 01:13:28.399
we spend together here, not just relaxed at the end

800
01:13:28.520 --> 01:13:32.960
of the recording when it's finished and you can enjoy

801
01:13:33.119 --> 01:13:50.520
that sense of comfort and peace, But also I think

802
01:13:50.560 --> 01:14:01.760
it would be nice to have those feelings of relaxation

803
01:14:04.079 --> 01:14:18.319
continue for longer after the recording has ended, so that

804
01:14:18.439 --> 01:14:30.920
you can still benefit from listening to my voice, maybe

805
01:14:30.960 --> 01:14:42.359
in a few hours time, perhaps tomorrow, and then by

806
01:14:42.479 --> 01:14:50.399
listening regularly, especially if you find like some people do

807
01:14:50.800 --> 01:14:54.439
and myself as well. I sometimes I find one particular

808
01:14:54.560 --> 01:15:04.680
recording that really resonates with me, and I just listened

809
01:15:04.680 --> 01:15:09.960
to it over and over again every morning, every evening.

810
01:15:17.600 --> 01:15:22.239
There was this recording from We're going back to about

811
01:15:22.399 --> 01:15:27.600
nineteen ninety nine. It wasn't hypnosis, but it was a

812
01:15:27.760 --> 01:15:37.199
guided visualizations. It kind of was hypnosis really, and I

813
01:15:37.279 --> 01:15:40.600
managed to find it again and it still has the

814
01:15:40.640 --> 01:15:49.840
same effect on me. And part of it was the

815
01:15:49.920 --> 01:16:03.239
person's voice relaxed me, just felt so peaceful, and I'd

816
01:16:03.239 --> 01:16:10.399
look forward to listening to her in the morning and

817
01:16:10.560 --> 01:16:21.640
in the evening. And I knew before even pressing the

818
01:16:21.680 --> 01:16:30.199
play button that since I've done that pressed the play button.

819
01:16:30.960 --> 01:16:41.960
This was in the days of CD players press the

820
01:16:42.000 --> 01:16:47.359
play button. In fact, it might have even been a

821
01:16:47.439 --> 01:16:51.960
tape tape recorder. I'd lie down on the bed and

822
01:16:52.000 --> 01:17:08.479
then even without necessary really listening to her words because

823
01:17:10.399 --> 01:17:17.560
I had them memorized, really it was as if my

824
01:17:17.680 --> 01:17:29.039
body knew exactly what to do, and the muscles just

825
01:17:33.000 --> 01:17:51.039
almost went into automatic relaxation, and I remember my mind

826
01:17:53.640 --> 01:18:04.680
would slow down. Now. Now, I was listening to this

827
01:18:04.760 --> 01:18:14.239
recording in the early days of learning hypnosis, and long

828
01:18:14.319 --> 01:18:22.960
before I ever made any videos or audio recordings myself,

829
01:18:24.079 --> 01:18:27.479
because I didn't start doing that till two thousand and six,

830
01:18:34.359 --> 01:18:50.319
I knew, I knew how helpful I found being able

831
01:18:50.359 --> 01:18:59.399
to just let go, to have that trust in the

832
01:18:59.479 --> 01:19:09.880
person that I'm listening to, knowing that it's going to

833
01:19:09.960 --> 01:19:20.760
be just as relaxing, if not more so. Each time

834
01:19:21.000 --> 01:19:33.560
you hear my voice, you may feel the same. Some

835
01:19:33.840 --> 01:19:48.039
people have been listening to me for over a decade,

836
01:19:48.880 --> 01:19:53.720
maybe not solidly, obviously not twenty four hours a day,

837
01:19:54.640 --> 01:20:01.159
but maybe people come back. Some people may be listen

838
01:20:01.239 --> 01:20:17.800
every day. That's something that I do which you may

839
01:20:17.920 --> 01:20:22.479
not realize by listening.

840
01:20:26.640 --> 01:20:26.880
Is.

841
01:20:30.840 --> 01:20:45.159
When I record these recordings. Now, for example, I also

842
01:20:46.640 --> 01:20:57.920
am affected by the words that I say. So if

843
01:20:57.920 --> 01:21:08.319
I set you focus on your feet, notice your feet relaxing,

844
01:21:11.800 --> 01:21:19.680
I will be focusing on my feet. I will be

845
01:21:19.800 --> 01:21:37.920
noticing my feet relaxing. If I said focus on your hands,

846
01:21:40.680 --> 01:21:50.199
and maybe notice the difference between each hand, perhaps notice

847
01:21:50.319 --> 01:21:58.239
the air in the room, the temperature of the room.

848
01:21:58.279 --> 01:22:08.680
On the backs of your hands, you may start to

849
01:22:09.239 --> 01:22:17.319
notice what almost feels like a very light breeze, even

850
01:22:17.359 --> 01:22:21.600
though there may not be any type of breeze at

851
01:22:21.640 --> 01:22:34.600
all where you are right now. And as you become

852
01:22:35.239 --> 01:22:49.640
aware of your hands, I'm also aware of how relaxed

853
01:22:49.920 --> 01:23:13.680
my hands are feeling now and when it comes to

854
01:23:15.239 --> 01:23:21.279
potentially drifting off to sleep, which may be the reason

855
01:23:21.600 --> 01:23:37.920
you're listening, I also feel drowsy when I make these recordings.

856
01:23:42.560 --> 01:23:58.960
I also notice my mind drifting. In fact, at times

857
01:24:01.000 --> 01:24:15.199
I've actually fallen asleep without even noticing, and then I

858
01:24:15.319 --> 01:24:26.640
carry on talking. And it's only when I listen back

859
01:24:26.840 --> 01:24:35.840
to do the editing I hear snoring and I think,

860
01:24:36.279 --> 01:24:46.439
I don't remember snoring. I remember talking. It's snoring was

861
01:24:47.000 --> 01:24:53.359
a pick turned up. That's why I sound like when

862
01:24:53.359 --> 01:25:04.279
I snore. I get real, get into a whole experience.

863
01:25:12.199 --> 01:25:21.279
I don't know how you feel. How relaxed do you

864
01:25:21.359 --> 01:25:32.319
feel in your feet, how relaxed you feel in your hands.

865
01:25:47.359 --> 01:25:59.600
I have noticed more and more that the more relaxed,

866
01:26:01.359 --> 01:26:16.479
deeper level of comfort you feel, the easier your breathing

867
01:26:16.600 --> 01:26:39.760
becomes so almost like that additional muscle relaxation. So this

868
01:26:39.920 --> 01:27:11.520
allows you to breathe easier without necessarily focusing on your breath, however,

869
01:27:11.800 --> 01:27:40.560
being able to notice the ease in which you breathe

870
01:27:40.760 --> 01:28:30.560
so naturally, you breathe so very easily and smoothly. Whenever

871
01:28:30.720 --> 01:28:49.039
I imagine my breathing improving when I've got my eyes closed,

872
01:28:55.039 --> 01:29:07.520
I tend to visual eyes a beautiful field with trees

873
01:29:07.880 --> 01:29:41.720
and flowers producing all that life giving oxygen. It feels

874
01:29:41.840 --> 01:30:03.600
nice too, if nothing else, just taking some time away

875
01:30:08.319 --> 01:30:51.640
from everything, enjoying that feeling of peace, serenity with a

876
01:30:51.960 --> 01:31:43.880
joyful heart. Time seems to just drip by, so very slowly, relaxed,

877
01:31:49.760 --> 01:32:28.880
so deeply peaceful, completely unattached to any thoughts whatsoever in

878
01:32:29.079 --> 01:33:33.479
this moment, completely free, noticing that your mind has slowed down.

879
01:33:41.760 --> 01:34:28.479
Slowed down because nothing really requires your attention, You can

880
01:34:28.720 --> 01:34:44.840
enjoy the physical sensations of allowing the stress to drip

881
01:34:45.560 --> 01:34:59.479
out of your body, d appear out of every part

882
01:35:05.319 --> 01:35:31.399
of your body, and being released from your brain your mind.

883
01:35:49.199 --> 01:36:33.239
Slowly but surely, the muscles in your legs relax res re,

884
01:36:38.520 --> 01:37:19.279
so very deeply, relax so deeply, and the feelings, the

885
01:37:19.479 --> 01:37:44.760
pleasant feelings in your arms and shoulders, deepening each part

886
01:37:44.920 --> 01:38:25.880
of your body further and deeper and deeper, magicine, the

887
01:38:26.000 --> 01:38:52.680
feedings in the back of your neck, the feelings in

888
01:38:52.680 --> 01:39:42.199
your wrists, muscles, in front of your body, I will say,

889
01:39:52.000 --> 01:40:31.279
feeling peaceful, deep, there's a sense of pace spreads through

890
01:40:32.840 --> 01:41:10.600
your very cool even when you focus on your mind.

891
01:41:22.520 --> 01:42:33.800
Her mind becomes be and slowerven, deeper, relaxing, a very

892
01:42:34.119 --> 01:43:10.840
slow stomach, peace full in your stomach.

893
01:43:32.920 --> 01:43:33.600
You're back.

894
01:43:39.039 --> 01:44:07.880
Notice Notice how relaxed you now feel in the hole

895
01:44:08.199 --> 01:44:40.960
of your back. In a spy from your brain all

896
01:44:41.000 --> 01:44:48.600
the way down the middle of your back, sending and

897
01:44:49.079 --> 01:45:24.159
receiving millions of messages every day, deep comfort, increasing deeply relaxed,

898
01:45:54.479 --> 01:46:29.319
nis relax spreading those signals down your spine or cord

899
01:46:33.680 --> 01:46:52.560
into air every part of your body, your shins and

900
01:46:52.680 --> 01:47:44.319
your calf muscles, m your elbows, feelings of peace and tranquility,

901
01:47:48.239 --> 01:48:02.319
spreading through your body, tips of your toes, to your eyes,

902
01:48:06.600 --> 01:48:26.000
your fingers, all the way till you know about letting go,

903
01:48:28.279 --> 01:49:28.560
retting her pace to drift him mind just wandering away,

904
01:49:38.039 --> 01:50:19.680
happy to let go, let go completely let go, said tranquil,

905
01:50:44.039 --> 01:52:30.199
whole body enjoying A sensor listening that he nore hey

906
01:53:04.920 --> 01:53:16.079
enjoy the space, this space.

907
01:53:18.680 --> 01:53:19.720
Of peace.

908
01:53:23.000 --> 01:53:48.039
And safety, sur very.

909
01:53:55.319 --> 01:55:26.520
Relaxed us USA, letting go.

910
01:55:44.560 --> 01:55:52.159
Maybe we can just focus on the different parts of

911
01:55:52.319 --> 01:56:26.720
your body, just to notice you foolhead and your eyes

912
01:57:05.800 --> 01:57:46.439
so loose, noticing a sense of complete freedom, absolute freedom,

913
01:58:33.479 --> 01:59:42.720
da day he's energy paste to breeze so much ease,

914
01:59:43.039 --> 02:00:52.479
yeah loose. You may have you may not have noticed

915
02:00:57.239 --> 02:01:58.880
your mind drifted peaceful move any even more deeply in

916
02:01:59.000 --> 02:03:34.920
the direction dital blissful pace, blissful pace, toreft t to

917
02:03:35.000 --> 02:03:36.079
to pace.

918
02:04:00.399 --> 02:04:57.119
Colm, sir calm, let him go peace with mind, relax

919
02:05:01.640 --> 02:05:31.000
body so relaxed, c relaxed.

920
02:05:55.560 --> 02:06:17.880
A body feels almost in visible. So the very relaxed

921
02:06:21.760 --> 02:07:36.680
paceful so pace from rel like so basic. And you

922
02:07:36.760 --> 02:07:43.920
could start to notice that you are feeling more relaxed,

923
02:07:46.920 --> 02:07:56.680
even though I've not purposely focused your mind upon that

924
02:07:58.039 --> 02:08:04.119
sense of physical comfort that is growing within you throughout

925
02:08:04.239 --> 02:08:17.039
your body, and your mind starts to slow down, And

926
02:08:17.159 --> 02:08:24.640
that could be almost in recognition of I guess my

927
02:08:24.920 --> 02:08:39.640
speech not being particularly fast, and things just generally feel calmer,

928
02:08:43.199 --> 02:08:51.119
just by listening to my voice. You give yourself an

929
02:08:51.199 --> 02:08:59.159
opportunity to take a break from the day, take a

930
02:08:59.239 --> 02:09:07.399
break from your life, as it is, to give yourself

931
02:09:07.520 --> 02:09:15.359
a rest, giving yourself permission to take some time off

932
02:09:17.640 --> 02:09:23.000
and to allow your body to relax and allow your

933
02:09:23.199 --> 02:09:33.800
mind to slow down, which in turn releases the tension

934
02:09:35.199 --> 02:09:43.960
and it stresses that you had in your body. It's

935
02:09:44.000 --> 02:09:48.520
almost as if the parts of your body just open up,

936
02:09:49.880 --> 02:10:00.199
allowing the negativity out. And at the same time, I'm

937
02:10:00.800 --> 02:10:11.680
replacing that negativity with positive healing energy, which then fills

938
02:10:11.760 --> 02:10:20.600
your body up and your mind to also starts to

939
02:10:23.039 --> 02:10:38.000
appreciate those feelings of increasing confidence and almost uplifting feeling,

940
02:10:40.079 --> 02:10:54.119
positive healing, an energy that spreads through your body like

941
02:10:54.239 --> 02:11:04.479
a wave of comfort. And all this comes from just

942
02:11:08.079 --> 02:11:16.840
allowing yourself a few minutes, maybe half an hour, however

943
02:11:16.960 --> 02:11:21.520
long you want it to be, to just rest.

944
02:11:26.600 --> 02:11:27.560
And allow.

945
02:11:29.800 --> 02:11:39.760
Your mind and your body to almost reset itself to

946
02:11:40.479 --> 02:11:56.079
the settings of comfort and relaxation, calmness, which allows more

947
02:11:56.239 --> 02:12:09.600
room for feelings of pleasure and happiness to move around

948
02:12:09.920 --> 02:12:18.119
your body and into your mind, almost as if your

949
02:12:18.279 --> 02:12:29.279
mind and your body are sinking together, almost mirroring each other.

950
02:12:30.319 --> 02:12:42.359
With that growing positivity and calmness, and it feels nice,

951
02:12:45.000 --> 02:12:50.880
really does feel nice to know that you are the

952
02:12:51.039 --> 02:13:04.279
one that has allowed yourself to feel more comfort and

953
02:13:04.560 --> 02:13:18.399
to experience more of this deep relaxation spreading throughout your body.

954
02:13:25.399 --> 02:13:30.720
And as I focus on each part of your body,

955
02:13:33.119 --> 02:13:45.159
you can notice that that part becomes even more relaxed

956
02:13:47.199 --> 02:13:57.199
just by focusing on it becomes even more calm and comfortable,

957
02:13:59.680 --> 02:14:07.760
just by focusing. And as I move down your body,

958
02:14:09.119 --> 02:14:15.680
starting at your head, the parts that you have already

959
02:14:15.840 --> 02:14:25.680
focused on will continue to relax deeply and those parts

960
02:14:25.880 --> 02:14:36.199
that have not yet focused on or just automatically release

961
02:14:37.479 --> 02:14:46.199
any remain intention in anticipation of even more comfort about

962
02:14:46.279 --> 02:14:46.960
to come.

963
02:14:52.239 --> 02:14:52.399
Now.

964
02:14:54.960 --> 02:15:02.079
And start by focusing on your forehead. Just being aware

965
02:15:02.399 --> 02:15:11.000
of the feelings of your forehead and any background sounds

966
02:15:12.760 --> 02:15:17.600
like mister Herbert o Pigeon can just allow you to

967
02:15:17.800 --> 02:15:25.039
feel even more relaxed. Just means you in the moment,

968
02:15:28.159 --> 02:15:33.520
this isn't this isn't a sterile environment. This is the world.

969
02:15:37.000 --> 02:15:43.039
I live in the countryside, so there's lots of nature

970
02:15:43.560 --> 02:15:54.039
sounds around. So as you focus on your forehead, just

971
02:15:54.319 --> 02:16:02.079
notice how it becomes even more relaxed as you focus

972
02:16:04.399 --> 02:16:08.880
only on my voice and that part of your body.

973
02:16:14.079 --> 02:16:22.359
Moving down to your eyes, focusing on your eyes, noticing

974
02:16:24.800 --> 02:16:34.520
how your eyelids feel so heavy yet so light at

975
02:16:34.559 --> 02:16:41.000
the same time, and all the muscles around your eyes

976
02:16:41.280 --> 02:16:55.680
relaxing completely. Moving your focus down to your mouth, your lips,

977
02:16:56.159 --> 02:17:02.799
your tongue, your teeth, and your guns. The hole of

978
02:17:02.959 --> 02:17:17.719
your mouth relaxing, calm at least, as you focus now

979
02:17:18.559 --> 02:17:25.680
on your jaw, not just the parts of your jawney,

980
02:17:25.799 --> 02:17:30.200
your mouth, and your chin, but all the way up

981
02:17:30.959 --> 02:17:37.040
the size of your face to your ears, the hole

982
02:17:37.719 --> 02:18:04.719
of your jaw feeding more relaxed and calm. Focusing on

983
02:18:04.920 --> 02:18:10.319
your neck, the front of your neck and your throat

984
02:18:12.559 --> 02:18:23.280
relaxing and loose and calm. The sides of your neck,

985
02:18:25.360 --> 02:18:32.280
the right and left side of your neck relax and

986
02:18:33.879 --> 02:18:47.440
loose and calm. And now the back of your neck.

987
02:18:50.760 --> 02:19:00.760
Focusing on the back of your neck, letting oh of

988
02:19:00.959 --> 02:19:07.879
any tension that may have been there before, and enjoying

989
02:19:08.239 --> 02:19:21.120
that sense of increasing comfort and release. Then you can

990
02:19:21.280 --> 02:19:32.399
experience in the back of your neck, moving down your

991
02:19:32.520 --> 02:19:39.840
back and moving either side of your spine right from

992
02:19:39.879 --> 02:19:45.239
the top of your back all the way down to

993
02:19:45.360 --> 02:19:57.600
the bottom of your back, down to your lower back.

994
02:20:02.840 --> 02:20:09.959
As you move up and down your spine, you can

995
02:20:10.159 --> 02:20:18.360
feel the muscles either side of your spine relaxing even more.

996
02:20:25.840 --> 02:20:32.600
And as those muscles relax, that sense of comfort starts

997
02:20:32.719 --> 02:20:42.799
to spread outwards from your spine into both sides of

998
02:20:42.920 --> 02:20:49.920
your back, the top of your back, the middle, and

999
02:20:50.040 --> 02:20:59.520
your lower back. And as you scan gently and slowly

1000
02:21:00.760 --> 02:21:06.040
up and down your back, there's the muscles in the

1001
02:21:06.159 --> 02:21:16.000
top of your back relax and become looser. The muscles

1002
02:21:16.159 --> 02:21:21.760
in the middle of your back also seem to just

1003
02:21:22.239 --> 02:21:36.719
almost divide from each other, separating and almost melting, And

1004
02:21:36.959 --> 02:21:42.959
in your lower back there seems to be an extra

1005
02:21:43.200 --> 02:21:59.319
special feeling of comfort. The spreads into your hips, sit

1006
02:21:59.440 --> 02:22:07.559
down your lower back, into your hips, into the area

1007
02:22:07.639 --> 02:22:16.440
where your cosix are, and into your buttocks, and a wise,

1008
02:22:16.559 --> 02:22:26.239
muscles that spread bring your lower back into your hip area,

1009
02:22:29.319 --> 02:22:45.959
start to melt, start to reading, let go and even

1010
02:22:46.120 --> 02:22:52.760
know where about to focus on your shoulders. Your back

1011
02:22:53.079 --> 02:23:04.000
and your spine will continue to let go, continue to

1012
02:23:04.280 --> 02:23:20.680
relax so calmly, and you focus on your shoulders, you

1013
02:23:20.840 --> 02:23:45.920
may notice they're already feeling really loose. They're already feeding calm.

1014
02:23:52.639 --> 02:24:05.040
The feeling those muscles then move from your neck into

1015
02:24:05.120 --> 02:24:30.479
your shoulders feels so soft and gentle, so smooth and calm,

1016
02:24:41.879 --> 02:24:54.440
and the feeling in your shoulders seems to spread deep

1017
02:24:54.719 --> 02:25:01.719
into your shoulders, a sense of relaxation, and not just

1018
02:25:03.920 --> 02:25:16.239
traveling deeply into your muscles, but also relaxing the bones

1019
02:25:22.159 --> 02:25:28.840
and moving all the way to underneath your arms, relaxing

1020
02:25:30.719 --> 02:25:35.479
a whole area between the tops of your shoulders and

1021
02:25:35.680 --> 02:25:37.159
underneath your arms.

1022
02:25:41.200 --> 02:25:41.760
Healing.

1023
02:25:47.159 --> 02:26:00.280
You feel so relaxed and comfortable in your shoulders, which

1024
02:26:00.440 --> 02:26:22.639
sense that's deep healing message into your arms. You may

1025
02:26:22.920 --> 02:26:28.120
feel almost as if your arms are not even there,

1026
02:26:29.680 --> 02:26:51.559
because they're so relaxed, so deeply relaxed, so so calm,

1027
02:27:06.719 --> 02:27:27.799
So this that feels spreading all the way down your

1028
02:27:28.200 --> 02:27:56.959
arms to your elbows, including your elbows circumfort spreads your

1029
02:27:57.120 --> 02:28:18.959
way intrists, your forearms, nder wrists so heavy. He had

1030
02:28:19.440 --> 02:29:00.159
the same time, sunlight and gentle. Fuck it.

1031
02:29:02.479 --> 02:29:30.079
Now on your hands, my hands.

1032
02:29:36.040 --> 02:30:00.840
So peaceful in your hands, This is sense.

1033
02:30:04.200 --> 02:30:06.000
Real pace.

1034
02:30:17.719 --> 02:30:27.280
Just seems to feel so familiar.

1035
02:30:30.040 --> 02:31:02.959
When your hands relax deeply. Else things.

1036
02:31:35.200 --> 02:32:41.440
It's you think it tips maving your attention, let the

1037
02:32:41.680 --> 02:33:10.639
front to your body so comfortable. Then you focus sheep

1038
02:34:31.879 --> 02:35:30.520
like muscles in your fis names I relax, calf muscles, shades,

1039
02:35:34.520 --> 02:37:56.079
pausing and the faathing faiths sir, piece of CCO, sick peaceful,

1040
02:38:03.200 --> 02:38:58.840
sircom so peaceful, sycom so peace for re sner.

1041
02:39:03.559 --> 02:39:05.360
Peace fall.

1042
02:39:09.280 --> 02:39:24.399
Calm, Allow that deep relaxation to spread your chest in

1043
02:39:24.559 --> 02:39:25.680
your storm.

1044
02:39:30.159 --> 02:39:30.680
Relax.

1045
02:39:38.399 --> 02:39:56.799
Let's you go of everything. So I'm gonna start counting

1046
02:39:56.920 --> 02:40:08.639
down now from twenty down to one. You can imagine

1047
02:40:08.680 --> 02:40:12.399
in a way it's like just walking down some steps

1048
02:40:14.360 --> 02:40:18.639
and each step or twenty steps, and each step represents

1049
02:40:19.959 --> 02:40:32.840
a level of comfort. Each step represents a deepening of

1050
02:40:33.079 --> 02:40:43.799
that comfort, and the furvies you walk down those steps,

1051
02:40:43.959 --> 02:40:56.399
the deeper and more relaxed you feel. So starting with

1052
02:40:56.600 --> 02:46:28.920
number twenty twenty, ninety, eighteen, seventeen, sixteen three fourhhhhhhhhhhhh four

1053
02:47:35.639 --> 02:47:36.399
too well.

1054
02:51:43.959 --> 02:51:54.760
Hhhhhhhhhhh eight.

1055
02:52:54.239 --> 02:53:23.239
Siven us.

1056
02:54:31.799 --> 02:57:07.000
Six five us four.

1057
02:59:06.719 --> 03:00:45.040
Using one.

1058
03:01:34.920 --> 03:01:51.959
Now, as you focus on your eyes, You're gonna count

1059
03:01:52.079 --> 03:02:03.879
down from taking down to one, focusing just on your eyes,

1060
03:02:07.639 --> 03:02:16.159
your eyelids, the muscles around your eyes, your eye walls themselves,

1061
03:02:17.680 --> 03:02:34.680
our whole area that makes up your eye. And as

1062
03:02:34.799 --> 03:02:43.120
we count down from ten down to one. Whilst focus

1063
03:02:43.280 --> 03:02:58.280
in on your eyes, you'll become twice is relaxed with

1064
03:02:58.680 --> 03:03:11.639
each number counting down that you may find the all

1065
03:03:11.799 --> 03:03:17.920
you want to do is just drift off to sleep.

1066
03:03:20.920 --> 03:03:27.520
And if that's what you want, then just allow yourself

1067
03:03:27.639 --> 03:03:42.280
to do that. Now, focusing on your eyes, I'm going

1068
03:03:42.399 --> 03:03:52.360
to begin counting down from ten down to one right now,

1069
03:04:00.799 --> 03:05:02.600
two nine eight.

1070
03:05:55.840 --> 03:08:57.440
Seven, five.

1071
03:09:10.879 --> 03:13:17.760
Four three, So counting down from ten to one ten

1072
03:13:19.719 --> 03:13:48.879
nine eight seven six five four three two one. And

1073
03:13:49.079 --> 03:13:52.440
maybe that was a bit too quick in order to relax.

1074
03:13:53.680 --> 03:13:57.920
Maybe it's a bit too fast for you to notice

1075
03:13:58.159 --> 03:14:06.239
the calming of your body, maybe even a little bit

1076
03:14:06.280 --> 03:14:10.360
of pressure there, Like you're counting down from ten to one.

1077
03:14:10.479 --> 03:14:13.879
Would you expect me to do? Man, expect me to

1078
03:14:13.959 --> 03:14:23.520
stick go with floppy just because you're counting down. You

1079
03:14:23.600 --> 03:14:26.879
can try it again, but this time I'll go a

1080
03:14:26.920 --> 03:14:34.319
bit slower this time, and you focus on the whole

1081
03:14:34.399 --> 03:14:40.639
of your body before we focus on your legs. Just

1082
03:14:40.920 --> 03:14:50.879
notice how your body does start to feel more relaxed

1083
03:14:55.680 --> 03:15:15.319
with every number that I count down ten nine eight

1084
03:15:20.639 --> 03:15:57.879
seven six five four three.

1085
03:16:32.239 --> 03:16:32.479
One.

1086
03:16:43.840 --> 03:16:49.520
I just notice how how you feel generally, how your

1087
03:16:49.559 --> 03:17:04.399
body feels. It's not necessarily even about counting down from

1088
03:17:04.520 --> 03:17:12.159
ten to one. It's that space that you have, that

1089
03:17:14.799 --> 03:17:35.680
space between being active physically or mentally to just sitting

1090
03:17:35.920 --> 03:17:40.719
or lying down, just being there, not doing anything, not

1091
03:17:41.040 --> 03:17:45.440
saying anything, or needing to think about anything.

1092
03:17:47.280 --> 03:17:50.920
So it opens up a space, you know, a bit

1093
03:17:51.000 --> 03:18:01.719
of a space, a gap. And the more I came

1094
03:18:01.879 --> 03:18:06.440
down from ten to one, the bigger that gap becomes.

1095
03:18:09.440 --> 03:18:15.840
So there's that gap of calmness, of comfort, relaxation.

1096
03:18:21.799 --> 03:18:34.120
It's a nice feeling, and it moves those stresses or

1097
03:18:34.680 --> 03:18:48.520
discomforts physically or emotionally moves away. Allows you.

1098
03:18:51.239 --> 03:18:51.760
To just.

1099
03:18:54.760 --> 03:19:01.440
Slow down, someone who counting game from ten down to one,

1100
03:19:01.879 --> 03:19:12.120
and notice that gap widening, the gap, And as it widens,

1101
03:19:12.200 --> 03:19:18.559
it's almost like the stress and attention falls into the gap.

1102
03:19:32.040 --> 03:19:36.159
It gives you that distance, that space.

1103
03:19:38.559 --> 03:19:44.000
Now ten.

1104
03:19:48.360 --> 03:21:45.360
Nine, eight, seven, six, five, four, three two one. How

1105
03:21:45.440 --> 03:21:49.239
did your body feel.

1106
03:21:51.200 --> 03:21:51.360
Now?

1107
03:22:04.079 --> 03:22:16.719
Can you notice that? Do you feeling calmer, the feeling

1108
03:22:19.079 --> 03:22:46.479
more relaxed. As we now focus on your legs, just

1109
03:22:46.639 --> 03:23:08.040
your legs. You're just gonna start with focusing on your thighs.

1110
03:23:22.840 --> 03:23:27.120
Of course, it's not the most exciting thing to be doing.

1111
03:23:27.920 --> 03:23:34.280
Because I'm sure, like most of your body is not

1112
03:23:34.360 --> 03:23:46.559
a lot going on right now, Just focusing on the

1113
03:23:46.680 --> 03:23:52.760
whole of your thighs, the tops of your thighs, the

1114
03:23:53.040 --> 03:24:00.600
sides of your thighs, the bottoms of your thighs to thighs,

1115
03:24:00.719 --> 03:24:05.639
and your inner thighs, basically the whole of your thigh

1116
03:24:05.760 --> 03:24:14.520
that leads into your hip and it goes down to

1117
03:24:14.719 --> 03:24:28.760
your knee joints. Now, this is a big area. It's

1118
03:24:28.799 --> 03:24:34.280
a very heavy area. It's very strong, probably the strongest

1119
03:24:35.280 --> 03:24:48.440
muscles in your body or in your thighs. But I

1120
03:24:48.520 --> 03:24:56.840
don't think we perhaps give enough attention to our thighs.

1121
03:25:02.760 --> 03:25:10.360
Perhaps we don't and acknowledge how important our thighs are

1122
03:25:13.479 --> 03:25:30.280
to our lives, how much they actually do for us

1123
03:25:34.159 --> 03:25:44.879
all through our lives. And it may seem sound really weird,

1124
03:25:44.959 --> 03:25:53.360
but I think that all of our body parts, especially

1125
03:25:53.479 --> 03:26:02.399
our thighs, needs some TLC, a love shown, a bit

1126
03:26:02.440 --> 03:26:21.120
of the acknowledgement, thank you, gratitude for our thighs do

1127
03:26:21.399 --> 03:26:31.040
for us. And I know this may sound a bit strange.

1128
03:26:33.639 --> 03:26:36.719
Maybe you think, why am I, Surely I should be

1129
03:26:36.799 --> 03:26:41.559
out in the garden hugging a tree or something. Wow,

1130
03:26:45.719 --> 03:26:48.000
it's hard to set a microphone up on a tree.

1131
03:26:49.040 --> 03:26:51.280
That's why I'm doing this indoors. Otherwise I wouldn't be

1132
03:26:51.319 --> 03:26:55.239
outside hugging a tree. I can't see the television from

1133
03:26:55.280 --> 03:27:05.840
the tree. If you move down to your knees gain

1134
03:27:06.159 --> 03:27:14.239
such an important part. And I think we don't necessarily

1135
03:27:15.719 --> 03:27:23.440
I'll speak for myself here. I don't necessarily appreciate all

1136
03:27:23.520 --> 03:27:28.520
that my needs do for me until I have a

1137
03:27:28.600 --> 03:27:33.840
problem with my knee. Occasionally, if I ever, maybe i'll

1138
03:27:33.920 --> 03:27:39.760
bash it or it's aching for some reason. It's then

1139
03:27:40.239 --> 03:27:45.440
that I realize how much it does. You know, the

1140
03:27:45.559 --> 03:27:53.319
benefit of being able to use my legs without any

1141
03:27:53.440 --> 03:28:01.040
kind of physical discomfort is a beautiful thing that's possibly

1142
03:28:01.239 --> 03:28:09.000
not appreciated until it's temporarily removed. You know that's comfort.

1143
03:28:13.079 --> 03:28:17.719
But as you focus on your knees, regardless of how

1144
03:28:17.760 --> 03:28:25.280
your knees feel, you can have that sense of gratitude

1145
03:28:26.799 --> 03:28:29.399
and love to your knees for all that they do

1146
03:28:29.600 --> 03:28:42.600
for you. When you can still have that attention on

1147
03:28:42.719 --> 03:28:50.079
your thighs, maybe notice how your thighs feel. Maybe notice

1148
03:28:50.360 --> 03:29:07.520
that they are relaxing more deeply. As you focus now

1149
03:29:09.399 --> 03:29:13.159
on the bottoms of your legs, your shins, and your

1150
03:29:13.239 --> 03:29:22.159
calf muscles, the bones between your knees and your feet incorporate,

1151
03:29:22.239 --> 03:29:33.040
and the course your ankles so important. You know, anyone

1152
03:29:33.120 --> 03:29:37.920
that's had even like the slightest sprain of an ankle

1153
03:29:39.120 --> 03:29:45.680
knows how how much we take. Our ankles are, for granted,

1154
03:29:51.559 --> 03:29:53.559
and it's kind of strange in a way when you

1155
03:29:53.680 --> 03:29:59.239
think that. You know, logically, our wrists are a lot

1156
03:29:59.399 --> 03:30:04.239
thinner than the rest of our arms, which is okay,

1157
03:30:04.360 --> 03:30:08.239
it doesn't can't see any problem with that because we're

1158
03:30:08.319 --> 03:30:14.719
just picking stuff up by our ankles so much thinner

1159
03:30:16.000 --> 03:30:24.559
than the rest of our legs. And from a physics

1160
03:30:24.639 --> 03:30:30.360
perspective or logical even it doesn't really make sense that

1161
03:30:30.520 --> 03:30:38.280
all this weight would ultimately be resting on your ankles

1162
03:30:39.360 --> 03:30:52.799
then leading to your feet that thin area, thin bone. Yeah,

1163
03:30:52.840 --> 03:30:58.559
it does so much great work. Supports us, supports our

1164
03:30:58.680 --> 03:31:10.440
body for a lifetime, helps us to balance, It helps

1165
03:31:10.479 --> 03:31:23.159
you to get around and be mobile. And there's the

1166
03:31:23.239 --> 03:31:24.000
calf muscles.

1167
03:31:24.040 --> 03:31:31.639
Of course, when I was younger, I couldn't see the

1168
03:31:31.719 --> 03:31:34.920
point in calf muscles didn't seem to do anything.

1169
03:31:36.479 --> 03:31:40.959
Okay, if I walked around on tiptoes, then my calf

1170
03:31:41.079 --> 03:31:44.840
muscles get some work. But of course that's not true.

1171
03:31:45.000 --> 03:31:49.079
The calf muscles are being used whenever we use the

1172
03:31:49.239 --> 03:32:02.680
legs and your shins there to protec act, you'll lower

1173
03:32:02.760 --> 03:32:11.959
legs shaped in a way almost as a protector for

1174
03:32:12.079 --> 03:32:27.280
the bone, leading of course to your ankles and your feet.

1175
03:32:31.959 --> 03:32:33.959
But we're not going to focus on your feet. We're

1176
03:32:33.959 --> 03:32:38.159
just going to focus on the legs. And I realize

1177
03:32:40.200 --> 03:32:43.920
that now that I've mentioned your feet, you'll probably focus

1178
03:32:44.360 --> 03:32:47.440
on them anyway, So maybe I should focus on your

1179
03:32:47.479 --> 03:32:53.319
feet a little bit. You can have them in your

1180
03:32:53.360 --> 03:32:59.760
awareness the same as you have your thighs in your awareness.

1181
03:33:00.600 --> 03:33:04.440
Even though we haven't been focusing on your thighs for

1182
03:33:04.479 --> 03:33:15.479
a few minutes, let me focusing on your ankles. There's

1183
03:33:15.520 --> 03:33:30.760
still that sensation of comfort in your thighs, and there's

1184
03:33:30.840 --> 03:33:40.079
that movement of energy because the thighs hold lots of

1185
03:33:40.120 --> 03:33:46.319
different sensations. Of course, there's the muscles, the big straw

1186
03:33:46.520 --> 03:33:58.520
muscles that we have in our thighs, but the skin

1187
03:34:00.440 --> 03:34:04.920
on the outside of the thighs, as in the outside

1188
03:34:04.959 --> 03:34:14.319
of all of our body, can be very sensitive, sensitive

1189
03:34:14.479 --> 03:34:27.479
to the touch, sensitive to temperature, and inside your thighs

1190
03:34:30.000 --> 03:34:34.760
the bones there's the muscle, there's the blood, vessels, the

1191
03:34:35.000 --> 03:34:40.479
ar trees to all this stuff that inside your thighs.

1192
03:34:44.959 --> 03:34:48.280
I guess sometimes it'd be nice if you could actually

1193
03:34:48.360 --> 03:34:55.799
put your fingers inside your thighs and a message, so

1194
03:34:55.920 --> 03:34:59.399
you can message on the outside, of course, but to

1195
03:34:59.479 --> 03:35:02.719
be able to get deep into the muscles, to be

1196
03:35:02.760 --> 03:35:07.920
able to just massage inside your thighs, message in the

1197
03:35:08.000 --> 03:35:17.000
bones of your leg massage in or the veins, just

1198
03:35:17.239 --> 03:35:30.040
gently healing your thighs. You can move down message and

1199
03:35:30.159 --> 03:35:35.719
inside your knees, just message in those bones, but with

1200
03:35:36.079 --> 03:35:43.239
healing fingertips, spreading that healing energy deep into the choice

1201
03:35:44.600 --> 03:35:52.600
of your knees. Of course, there's the back of your

1202
03:35:53.799 --> 03:36:00.319
you need the inside crease where your need is. It's

1203
03:36:00.319 --> 03:36:05.879
a very sensitive area. Very it feels very nice when

1204
03:36:05.920 --> 03:36:10.600
you stroke it. That might be because it's an area

1205
03:36:10.680 --> 03:36:15.760
that's not really touched very often. It's almost like a

1206
03:36:15.920 --> 03:36:24.719
hidden part, that crease in your legs. It's almost like

1207
03:36:24.799 --> 03:36:29.559
a part that has a sensitivity which is a little

1208
03:36:29.559 --> 03:36:47.600
bit different. Of course, it's protected by your legs, so

1209
03:36:47.680 --> 03:36:52.719
you can imagine putting your fingers into that crease in

1210
03:36:52.799 --> 03:37:02.639
your legs. Forward in your legs, you can just message

1211
03:37:02.719 --> 03:37:09.799
with your fingertips. Imagine your fingertips going inside, massage in

1212
03:37:09.920 --> 03:37:19.440
the muscle or tissue you can cause, field the bones

1213
03:37:19.920 --> 03:37:31.840
of your knees, healing through your fingertips, and then as

1214
03:37:31.879 --> 03:37:37.559
you go down to your calf muscles, and that's the

1215
03:37:37.639 --> 03:37:41.120
part I'd like to be able to really put my

1216
03:37:41.280 --> 03:37:50.040
fingertips deep inside my calf muscles, massage in every single

1217
03:37:51.079 --> 03:38:02.719
tissue of that muscle, healing every part, and then doing

1218
03:38:02.799 --> 03:38:10.959
the same for my shins, massage and generally stroking the bones,

1219
03:38:12.879 --> 03:38:18.559
generally stroking them, healing in a loving way, because they

1220
03:38:18.680 --> 03:38:25.040
deserve to be treated as the precious bones that they are,

1221
03:38:26.360 --> 03:38:29.639
because our legs are so precious as in all the

1222
03:38:29.719 --> 03:38:35.040
other parts of our body, the more precious of any

1223
03:38:35.239 --> 03:38:50.520
chore on the planet. When you start to think about

1224
03:38:53.920 --> 03:39:05.520
your legs in this way, can change your perspective. It

1225
03:39:05.680 --> 03:39:11.360
might sound a bit a bit silly to start with

1226
03:39:12.600 --> 03:39:18.920
the idea of having love for your legs, showing appreciation

1227
03:39:20.920 --> 03:39:26.559
for your thighs, wanting to be able to put your

1228
03:39:26.719 --> 03:39:34.959
hands in your thighs, massage the muscles and the bones,

1229
03:39:36.799 --> 03:39:42.520
and to get your fingers deep in there, releasing all tension,

1230
03:39:45.440 --> 03:39:54.040
just to show how much you care about your legs

1231
03:39:54.840 --> 03:39:58.280
and how much you care for what your legs do

1232
03:39:58.639 --> 03:40:11.639
for you regularly. Your kneeds, your calves, your ankles, the

1233
03:40:11.879 --> 03:40:19.959
strength of your ankles, considering how thin they are compared

1234
03:40:20.600 --> 03:40:27.200
to the rest of your legs, especially your thighs. Yeah,

1235
03:40:27.280 --> 03:40:39.360
they're so strong, so flexible, absolutely amazing things. Your ankles

1236
03:40:39.680 --> 03:40:48.799
are truly a gift because of what they do for you,

1237
03:40:54.280 --> 03:41:01.239
supporting all that weight, regardless of how what weight you are,

1238
03:41:02.440 --> 03:41:06.920
even if you only eat eight stone, there's still a

1239
03:41:07.040 --> 03:41:13.559
lot of weight for these little ankles. Now, am I

1240
03:41:13.559 --> 03:41:21.239
a lot heavier than eight stone? Double down? Get my

1241
03:41:21.360 --> 03:41:30.319
ankles support my body all the time, or they do

1242
03:41:31.159 --> 03:41:33.479
give off a sigh of relief when I sit down,

1243
03:41:35.760 --> 03:41:43.600
as you've had. My whole legs thick, my feet, feet

1244
03:41:43.639 --> 03:42:11.559
als go, my toes clap so happy. Your legs really

1245
03:42:13.040 --> 03:42:19.479
are amazing. And I know they're talking about. Talking about

1246
03:42:19.559 --> 03:42:26.280
your legs is probably possibly among the most most boring

1247
03:42:26.399 --> 03:42:33.920
things you've ever heard anyone say. Possibly you're boring or not.

1248
03:42:35.520 --> 03:42:51.000
Everything I said is true. Your legs are amazing. Your

1249
03:42:51.120 --> 03:43:01.959
legs deserve not just respect, They deserve to relax.

1250
03:43:03.319 --> 03:43:03.680
Deeply.

1251
03:43:11.000 --> 03:43:14.319
They deserve to take some time out of the day

1252
03:43:16.520 --> 03:43:45.280
to just let go completely. The legs really can relax

1253
03:43:53.079 --> 03:43:57.000
because the legs are so such a most you know,

1254
03:43:57.280 --> 03:44:03.360
very important part your body. When you relax relegs, the

1255
03:44:03.479 --> 03:44:14.680
rest of your body also naturally follows in that journey

1256
03:44:14.799 --> 03:44:26.520
of comfort. I can feel it in my hips. My

1257
03:44:26.719 --> 03:44:34.040
hips feel really loose, and also my lower back as well.

1258
03:44:36.079 --> 03:44:41.799
My lower back really feels it feels stretched, even though

1259
03:44:41.840 --> 03:44:45.479
I'm just sitting in a chair and there's no stretching

1260
03:44:48.200 --> 03:44:51.360
as far as I'm aware that I'm doing. It's almost

1261
03:44:51.360 --> 03:44:55.200
as if the muscles are just relaxed so much that

1262
03:44:55.319 --> 03:45:02.360
there is a natural stretch as a tension has reduced

1263
03:45:03.760 --> 03:45:22.360
a lot. And I'm now going to count down from

1264
03:45:23.040 --> 03:45:35.040
ten downs one. You can continue to film wonderfully relaxed

1265
03:45:38.879 --> 03:46:22.000
ten nine eight, seven, six, five, four three two one relax.

1266
03:46:29.879 --> 03:46:34.120
So I'm just going to count down five down to one.

1267
03:46:34.920 --> 03:46:39.479
And as a countdown, if you just focus on the numbers,

1268
03:46:41.159 --> 03:46:49.200
just the numbers counting down, and notice how you feel

1269
03:46:51.840 --> 03:46:56.440
in this moment as you hear the numbers counting down.

1270
03:46:57.479 --> 03:47:10.000
Knowing that those numbers counting down represents you feeling calmer,

1271
03:47:11.360 --> 03:47:16.760
not just in your body, but also relaxing in your mind.

1272
03:47:19.840 --> 03:47:25.120
Just notice how you feel. There's nothing to do, there's

1273
03:47:25.280 --> 03:47:33.200
nothing to say, there's nothing to think about. Starting with

1274
03:47:34.680 --> 03:48:21.600
number five four three to one. How as you notice

1275
03:48:25.719 --> 03:48:37.520
the gradual letting go the tension in your body, you

1276
03:48:37.639 --> 03:48:43.479
may also begin to notice and be aware of how

1277
03:48:43.600 --> 03:48:52.479
your mind is starting to slow down. This is just

1278
03:48:52.600 --> 03:48:59.600
a natural thing that happens. It's not really a special

1279
03:48:59.680 --> 03:49:06.280
person seizure. It's just natural. Because it is. Your body relaxes,

1280
03:49:06.440 --> 03:49:11.879
your mind also starts to relax, and the more your

1281
03:49:12.000 --> 03:49:15.159
mind relaxes, the more your body relaxes. It's just a

1282
03:49:15.360 --> 03:49:27.879
continuous circle of relaxation. And there's that calmness that comes

1283
03:49:28.079 --> 03:49:36.040
from relative quietness. You know, even even if there's background sounds,

1284
03:49:37.440 --> 03:49:44.639
even your side online is still going to be quite calm.

1285
03:49:46.319 --> 03:49:48.959
You know, you haven't got the television on, there's no

1286
03:49:49.280 --> 03:49:53.520
music in the background, unless you're listening to the recorded

1287
03:49:53.559 --> 03:50:00.959
with music. Of course, you're very likely not going to

1288
03:50:01.000 --> 03:50:04.120
be sitting in a room with other people. Of course

1289
03:50:04.159 --> 03:50:08.680
you might be, but generally it's more ideal if you

1290
03:50:08.760 --> 03:50:19.680
can do this on your own, so no distractions, and

1291
03:50:19.760 --> 03:50:34.959
when you stop thinking about stuff, relaxation automatically rises. A

1292
03:50:35.120 --> 03:50:45.760
sense of comfort starts to grow and without trying to

1293
03:50:45.879 --> 03:50:56.799
build it up into something fantastical or something magical. This

1294
03:50:57.000 --> 03:51:06.959
is just a natural process, something that's easy to accomplish.

1295
03:51:09.760 --> 03:51:14.120
In fact, it's almost you know, the sense of relaxing

1296
03:51:14.959 --> 03:51:20.680
completely happens really when you put no effort into it.

1297
03:51:21.719 --> 03:51:27.399
It's not something that you can really force. It's something

1298
03:51:27.559 --> 03:51:38.319
that happens naturally. And part of the process of this

1299
03:51:38.600 --> 03:51:50.559
recording and others is simply two allow you to take

1300
03:51:50.639 --> 03:52:05.479
advantage of this space, this time, to just let go,

1301
03:52:08.639 --> 03:52:16.840
to just be here, to be in tune with how

1302
03:52:16.959 --> 03:52:30.319
you feel, yet with the intention of wanting to relax

1303
03:52:30.440 --> 03:52:41.799
deeply that maybe even to fall asleep, depending on what

1304
03:52:41.959 --> 03:52:48.120
it is that you wish for yourself in this moment.

1305
03:52:55.120 --> 03:53:04.479
As we know, relaxing is the majority of the process

1306
03:53:04.600 --> 03:53:08.360
of falling asleep, the actual fall and the sleep part

1307
03:53:08.639 --> 03:53:16.840
is the tiny bit at the end. The deeper relaxed

1308
03:53:17.200 --> 03:53:38.719
you become, the easier you find yourself drifting. But you

1309
03:53:38.799 --> 03:53:45.799
can also if you choose stay focused on my voice

1310
03:53:47.520 --> 03:54:19.040
and really enjoy the process gradually relaxing each muscle in

1311
03:54:19.200 --> 03:54:46.479
your body effortlessly and just observing the sensation of letting

1312
03:54:46.680 --> 03:55:02.239
go completely this time. I'm going to count from six

1313
03:55:03.319 --> 03:55:15.319
down to one, and you can notice your mind calming

1314
03:55:15.639 --> 03:55:28.159
down more with each number that you hear me say naturally,

1315
03:55:29.239 --> 03:58:10.799
feeling calm and slow, be peaceful, sex five, four, three, one,

1316
03:58:31.920 --> 03:58:45.239
being aware how your mind to slowe write down, sinking

1317
03:58:47.840 --> 03:59:08.159
deeply into relaxation. And as you focus on your mind,

1318
03:59:08.440 --> 03:59:18.399
you may notice that there are some thoughts still there,

1319
03:59:21.000 --> 03:59:30.520
maybe some stubborn thoughts that for some reason perhaps need

1320
03:59:30.600 --> 03:59:31.239
your attention.

1321
03:59:38.079 --> 03:59:39.559
That's what you can do is.

1322
03:59:45.040 --> 03:59:52.799
Send love to those thoughts. Sprinkle those thoughts.

1323
03:59:57.000 --> 03:59:57.799
With love.

1324
03:59:59.280 --> 04:00:03.479
My lit tawks from a flower. Just sprinkle it over them,

1325
04:00:04.959 --> 04:00:12.079
petals feel good love towards those thoughts, to let those

1326
04:00:12.319 --> 04:00:18.760
thoughts know that you're not abandoned the number. You just

1327
04:00:19.239 --> 04:00:29.280
need them. You require them to just calm down, slow down,

1328
04:00:31.639 --> 04:00:46.479
quiet down for now. So as you focus on those

1329
04:00:47.239 --> 04:00:52.120
remaining thoughts as we count down this time from seven

1330
04:00:53.040 --> 04:01:01.719
down to one. With each number, just imagine sprinkling those

1331
04:01:01.959 --> 04:01:21.399
flower petals of love, kindness gratitude over those thoughts, which

1332
04:01:21.440 --> 04:01:27.399
will allow them to just not away and relax deeply.

1333
04:01:31.639 --> 04:01:46.000
With every number, those thoughts will become more and more relaxed.

1334
04:01:51.639 --> 04:02:16.760
Starting with number seven, six.

1335
04:02:34.239 --> 04:02:48.200
Five, four.

1336
04:03:14.079 --> 04:04:35.879
Three one. Lets you now notice how relaxed your feeling

1337
04:04:39.600 --> 04:04:55.159
in your body. I got to focus on your hands,

1338
04:05:01.040 --> 04:05:07.159
because the more relaxed your hands are, the more relax

1339
04:05:07.559 --> 04:05:09.760
your body and mind.

1340
04:05:09.879 --> 04:05:25.600
Not less.

1341
04:05:27.120 --> 04:05:37.239
You focus on your hands and your fingers. There's nothing

1342
04:05:37.799 --> 04:05:42.520
needed to be done. There's no clinching of fists or

1343
04:05:43.559 --> 04:05:53.879
dance in the fingers or anything like that. It's just

1344
04:05:54.360 --> 04:06:23.600
noticing and focusing on your hands, noticingrely feel because the

1345
04:06:23.920 --> 04:06:33.520
war but asks your hands feel. I can't why your

1346
04:06:33.760 --> 04:06:35.319
mind feels.

1347
04:06:36.719 --> 04:06:37.280
And the.

1348
04:06:40.719 --> 04:07:05.000
Comforts you feel throughout your body. Jee may have already latice.

1349
04:07:09.280 --> 04:07:44.719
You mind is starting dressed like said, just on your

1350
04:07:44.879 --> 04:08:02.000
hands and fingers, a low and cheap experience. I'm real

1351
04:08:02.639 --> 04:08:19.799
deepening of that relaxation in your hands and fingers, more

1352
04:08:19.959 --> 04:08:44.600
relaxed with each number from eight down to one. Almost

1353
04:08:46.399 --> 04:08:55.959
feel that healing relax energy spread it into your hands

1354
04:08:57.079 --> 04:09:25.559
and fingers, becoming relaxing with each number coming down eight

1355
04:09:26.360 --> 04:09:43.440
down to one to drift down, drifting again. Started with

1356
04:09:48.079 --> 04:09:56.200
number eight.

1357
04:10:10.959 --> 04:13:43.200
Seven three, just.

1358
04:13:43.440 --> 04:13:52.399
Being here now, nothing to think about, nothing to do,

1359
04:13:54.040 --> 04:14:09.600
nothing to say. Everything just feels calm. This is your

1360
04:14:09.760 --> 04:14:17.719
natural state of being. This is how you just normally

1361
04:14:17.959 --> 04:14:26.280
feel when you take away all that other stuff that

1362
04:14:26.440 --> 04:14:31.280
we add and thinks like stress and way we're here.

1363
04:14:34.280 --> 04:14:35.280
Over think.

1364
04:14:38.239 --> 04:14:50.280
Anxiety and tension, generally thinking about stuff. You take that away,

1365
04:14:51.280 --> 04:14:53.280
this is what we do do.

1366
04:14:53.559 --> 04:14:53.760
Now.

1367
04:15:00.200 --> 04:15:10.879
You left with a real sense of a peacefulness which

1368
04:15:11.079 --> 04:15:20.920
comes to you very quickly because answerably, it's just a feeling,

1369
04:15:25.319 --> 04:15:34.200
a feeling of comfort, almost as if you've got inside yourself.

1370
04:15:34.479 --> 04:15:49.479
You've found a special place where everything is basil place

1371
04:15:49.639 --> 04:15:57.520
Week in the film relaxed and your natural sense of comfort,

1372
04:16:00.680 --> 04:16:11.559
the place Week be Weak can accept yourself and you

1373
04:16:11.719 --> 04:16:18.920
are in the place where you're not trying to please

1374
04:16:19.520 --> 04:16:33.639
anybody else. Place Week you can actually not just love yourself,

1375
04:16:33.760 --> 04:16:39.200
but in some ways more importantly, you can like yourself,

1376
04:16:41.719 --> 04:16:55.799
appreciate who you are, a sense of gratitude.

1377
04:16:59.159 --> 04:17:00.760
The air around.

1378
04:17:08.239 --> 04:17:16.079
That's also a place where you can actually feel the

1379
04:17:16.440 --> 04:17:31.719
healing energy soaking into your body. Healing energy soaking into

1380
04:17:31.799 --> 04:17:46.239
your body, healing energy spreads through your vein, traveling to

1381
04:17:46.600 --> 04:17:59.159
each every single part of your body. You start to

1382
04:17:59.319 --> 04:18:06.879
realize to actually a healing energy. It's not just entered

1383
04:18:06.959 --> 04:18:13.440
into your brain, it's become a part of your brain.

1384
04:18:18.600 --> 04:18:30.360
The spinal fluid is now mixed to healing energy, not

1385
04:18:30.719 --> 04:18:38.639
just allowing you to feel so much more relaxed and

1386
04:18:39.000 --> 04:18:51.440
healthy in this moment, but also we start to realize

1387
04:18:51.719 --> 04:19:01.600
that actually, what's happening now without a healing, relaxed energy

1388
04:19:02.559 --> 04:19:14.600
spreading through your body's actually changing your life. It's a

1389
04:19:14.639 --> 04:19:20.120
actually changing the way you're going to feel not just now,

1390
04:19:21.920 --> 04:19:28.719
but tomorrow and the next day. As your health improves,

1391
04:19:32.360 --> 04:19:39.680
not just your physical health, but your mental health. Things

1392
04:19:40.079 --> 04:19:45.319
that used to bother you in the past, for some reason,

1393
04:19:46.520 --> 04:19:54.079
no longer have the effect that they used to because

1394
04:19:54.200 --> 04:20:05.840
something has changed deep within you. Maybe things that used

1395
04:20:05.920 --> 04:20:16.399
to cause you to feel anger no longer have that

1396
04:20:17.280 --> 04:20:25.280
power to control you the way they seem to be

1397
04:20:25.399 --> 04:20:34.479
able to perform. As you realize that you're the one

1398
04:20:36.479 --> 04:20:48.239
who decides what affects you, you're the one who decides

1399
04:20:51.040 --> 04:21:02.079
to feel relaxed and calm when you choose to enjoy

1400
04:21:03.639 --> 04:21:16.319
noticing these natural developments and the healing continue to grow

1401
04:21:19.120 --> 04:21:30.440
and improve your life day by day, including of course,

1402
04:21:30.520 --> 04:21:48.040
your ability to relax so much easier and sleeping. It's

1403
04:21:48.120 --> 04:21:58.440
the most natural thing in the world to you because

1404
04:21:58.680 --> 04:22:05.239
for in the sleep, something that you've done so many

1405
04:22:05.440 --> 04:22:13.239
times in your life, and you know that you were born,

1406
04:22:14.719 --> 04:22:21.360
as we all were, with the ability to fall asleep naturally.

1407
04:22:25.559 --> 04:22:36.239
We were born with that ability to just drift off

1408
04:22:37.000 --> 04:22:40.719
into a deep, healing sleep.

1409
04:22:46.680 --> 04:22:47.600
Even when we're.

1410
04:22:47.559 --> 04:22:51.920
Kids, sometimes we will fall asleep and we don't even

1411
04:22:52.040 --> 04:22:58.040
want to try to think and stay awake. Maybe it's

1412
04:22:58.159 --> 04:23:02.559
a birthday in the morning, though it's Christmas or holiday

1413
04:23:02.799 --> 04:23:05.159
or something we look forward to. I don't want to

1414
04:23:05.200 --> 04:23:10.319
go to sleep. But the more we want to stay awake,

1415
04:23:12.520 --> 04:23:19.559
the more we just start to drift. And the more

1416
04:23:20.280 --> 04:23:24.639
you fights drifting, we tries to stop yourself and drifting

1417
04:23:24.719 --> 04:23:37.959
the same the depot is strongerout drifting becomes because we're

1418
04:23:38.040 --> 04:23:44.959
born not just with the need to relax deeply and

1419
04:23:45.120 --> 04:23:54.760
to naturally fall asleep, but it's our birth right. It's

1420
04:23:54.879 --> 04:24:05.360
part of our DNA, and sometimes as we get older

1421
04:24:05.479 --> 04:24:18.920
in life, perhaps at times we have forgotten relaxing completely.

1422
04:24:20.680 --> 04:24:34.040
It's not only a wonderfully pleasant experience, it's also really easy.

1423
04:24:45.399 --> 04:24:52.879
It's very very easy to let go, because that's all

1424
04:24:52.959 --> 04:24:53.239
it is.

1425
04:24:53.440 --> 04:24:53.920
It's just.

1426
04:24:57.399 --> 04:25:08.840
Deciding to let go. And when you press the play

1427
04:25:08.959 --> 04:25:19.200
button on my recordings, you have given permission from my

1428
04:25:19.440 --> 04:25:28.600
voice to relax. When you press that play button, you

1429
04:25:28.719 --> 04:25:39.520
have given me permission for my words to effect you

1430
04:25:40.200 --> 04:25:56.639
in a positive, only a positive way, opening up your

1431
04:25:56.799 --> 04:26:19.559
mind to useful and healing suggestions. They can have such

1432
04:26:19.600 --> 04:26:31.719
an amazing effect on how you feel right now, as

1433
04:26:31.840 --> 04:26:42.680
well as those changes that continue long after the recording ends.

1434
04:26:44.479 --> 04:26:59.079
Those changes within the continue to flourish and grow, transforming

1435
04:27:00.040 --> 04:27:13.120
your life in positive, beautiful way, allowing you to move

1436
04:27:14.440 --> 04:27:19.760
forward in your life in the direction that you choose

1437
04:27:21.239 --> 04:27:38.479
for yourself. This feeling, this feeling that you can experience

1438
04:27:39.479 --> 04:28:02.520
a safety, comfort, calmness, This feels so nice, such a

1439
04:28:02.840 --> 04:28:18.120
healthy place to be, and that postivity grows within you.

1440
04:28:23.959 --> 04:28:36.239
In every day moving forward, you're had to find that

1441
04:28:37.959 --> 04:28:49.920
you're more relaxed physically and in your mind's more relaxed.

1442
04:28:53.799 --> 04:28:59.000
And it's not that you're thinking slower, it's just that

1443
04:28:59.120 --> 04:29:07.079
your mind will be less knocked up with unnecessary negativity

1444
04:29:11.079 --> 04:29:21.159
because from now on, your mind rejects negativity. From now on,

1445
04:29:21.879 --> 04:29:32.959
you're going to start noticing when negativity arises. You can

1446
04:29:33.120 --> 04:29:47.079
just say stop, stop and then negativity will turn around

1447
04:29:47.680 --> 04:30:07.040
and leave your alone. Stop and then negativity would disappear.

1448
04:30:15.200 --> 04:30:21.680
And did you notice that you feel way more relaxed

1449
04:30:23.120 --> 04:30:25.040
than you probably expected.

1450
04:30:31.280 --> 04:30:32.360
You can now.

1451
04:30:35.680 --> 04:30:40.399
Congratulate yourself because you are the person.

1452
04:30:40.760 --> 04:30:41.559
That has done this.

1453
04:30:43.360 --> 04:30:49.520
You another one that has opened your mind up to

1454
04:30:49.680 --> 04:30:57.680
the simple faiths, and you can feel more relaxed in

1455
04:30:57.799 --> 04:30:58.719
your body.

1456
04:30:59.079 --> 04:30:59.879
And in your mind.

1457
04:31:06.239 --> 04:31:12.120
You've opened your mind up to the birthright, have been

1458
04:31:12.200 --> 04:31:29.319
able to just fall asleep easily when he cheers, that's

1459
04:31:29.399 --> 04:31:36.600
a nice feeling, don't you think feels nice? Doesn't it

1460
04:31:39.719 --> 04:31:42.120
to feel calm?

1461
04:31:43.799 --> 04:31:44.680
Who hear?

1462
04:31:44.840 --> 04:31:49.079
The energy is spreading through your body in your mind

1463
04:31:55.559 --> 04:32:06.200
to spend time. A special place is swhere. Negativity can

1464
04:32:06.360 --> 04:32:19.079
no longer enter. Negativity is banned. It's bad, it's not

1465
04:32:19.200 --> 04:32:26.159
allowed entry. It doesn't doesn't this doesn't deserve to be here,

1466
04:32:26.680 --> 04:32:35.680
doesn't be long here. Negativity has no place in your life,

1467
04:32:45.680 --> 04:32:49.079
which makes room for more comfort.

1468
04:32:50.799 --> 04:32:51.879
Or heath.

1469
04:32:54.000 --> 04:32:55.159
Or relaxation.

1470
04:33:00.120 --> 04:33:01.040
Old peace.

1471
04:33:17.880 --> 04:33:19.159
Feels nice as that.

1472
04:33:20.639 --> 04:33:21.119
Was just.

1473
04:33:24.799 --> 04:33:25.240
They go.

1474
04:33:28.919 --> 04:33:47.520
Everything. I'm gonna count down now from twenty down to one.

1475
04:33:50.959 --> 04:34:07.040
You can continue to relax, cheesh career to sleep. Every

1476
04:34:07.279 --> 04:34:22.159
number he will say, Phil twice is relaxed, or if

1477
04:34:22.200 --> 04:35:05.119
you choose Phil twice, sleeping now twenty ninety eighteen seventy

1478
04:35:13.319 --> 04:36:47.959
six stay fifty nine eight six.

1479
04:36:46.799 --> 04:36:47.040
Five.

1480
04:37:27.720 --> 04:37:41.680
This is your time to just take a break, your time, relax,

1481
04:37:45.880 --> 04:37:58.240
to allow your mind to slow down, to give yourself

1482
04:37:58.400 --> 04:37:59.680
permission m.

1483
04:37:59.840 --> 04:38:05.560
Hm, to take a break.

1484
04:38:10.119 --> 04:38:16.919
From everything and judie by.

1485
04:38:16.919 --> 04:38:23.680
Any person that can make a decision, you're the only

1486
04:38:23.799 --> 04:38:25.959
person who can actually tell you why.

1487
04:38:31.119 --> 04:38:40.520
Just relax, to just.

1488
04:38:44.200 --> 04:38:45.319
Take some guy.

1489
04:38:47.200 --> 04:38:57.720
Off so that you can focus on your buddy.

1490
04:38:58.639 --> 04:39:02.639
Getting down, show how you feel.

1491
04:39:03.959 --> 04:39:19.520
Physically and in the process of this body scared way,

1492
04:39:20.560 --> 04:39:21.520
focus on.

1493
04:39:21.680 --> 04:39:30.080
Different parts of your body, those.

1494
04:39:30.119 --> 04:39:37.400
Parts you focus on and observe, even though you're not

1495
04:39:38.720 --> 04:39:42.040
purpose the requesting.

1496
04:39:43.840 --> 04:39:49.840
Those parts of your buddy to relax. It's kind of expected.

1497
04:39:51.479 --> 04:39:55.840
You expect when you listen to my words.

1498
04:39:56.400 --> 04:40:01.759
To feel workst naturally.

1499
04:40:06.840 --> 04:40:12.639
Because when you're listening to me, your attention.

1500
04:40:14.520 --> 04:40:25.400
Is focused not my words, and there's my words guide

1501
04:40:25.680 --> 04:40:39.080
you to focus on those parts of your body. The

1502
04:40:39.200 --> 04:40:49.319
focus increases, espectually.

1503
04:40:51.560 --> 04:40:52.799
Come to your mind.

1504
04:41:01.159 --> 04:41:34.319
You wie calms down, relaxes, and you pud bums down relaxes.

1505
04:41:42.119 --> 04:41:49.200
The ready started to focus.

1506
04:41:49.200 --> 04:42:04.040
On your body. Feel the energy spreading through your woody

1507
04:42:08.919 --> 04:42:34.080
pushing out stress, attention, pots, buddy, skins, blood, your words

1508
04:42:34.159 --> 04:42:46.880
and such money, the muscles, the fact everything their body.

1509
04:42:48.959 --> 04:43:07.439
It's fuelled by grain field energy.

1510
04:43:15.439 --> 04:43:44.119
Feed and confidence, relaxation increases, deep increases. No, wait, your

1511
04:43:44.240 --> 04:43:55.439
mindspons to fill perhaps speak to moralsy.

1512
04:44:00.119 --> 04:44:19.599
Because it's what we needed. Way starts to dreve if

1513
04:44:19.759 --> 04:44:28.639
that's what's need. So you're listening to this when you

1514
04:44:28.880 --> 04:44:32.400
need the stick con vexation, that's what you get.

1515
04:44:34.639 --> 04:44:36.000
You need this.

1516
04:44:37.479 --> 04:44:48.200
Need to sleep. That DEAs me to my dreads. That's awesome.

1517
04:44:49.799 --> 04:44:57.000
Wherever excuse why.

1518
04:44:59.560 --> 04:45:00.200
I s a.

1519
04:45:02.799 --> 04:45:04.840
Podcast listening to me.

1520
04:45:06.840 --> 04:45:23.360
As putting your mind facts, give them to put your

1521
04:45:23.479 --> 04:45:36.439
mind to do my lines. You have to say if

1522
04:45:36.759 --> 04:45:54.880
that's what he wants. And as I thought, different parts

1523
04:45:55.599 --> 04:46:17.159
you francis, different parts of.

1524
04:46:26.599 --> 04:46:26.959
Just so.

1525
04:46:30.880 --> 04:46:32.840
They realized.

1526
04:46:35.279 --> 04:46:46.240
Sera voice, different parts of.

1527
04:46:48.279 --> 04:46:50.040
Fast as.

1528
04:46:55.159 --> 04:46:55.560
It's like.

1529
04:46:57.959 --> 04:46:58.479
Spicy.

1530
04:47:02.400 --> 04:47:02.680
The s.

1531
04:47:22.520 --> 04:47:44.040
To continues to speaks chust a time he experience that

1532
04:47:44.439 --> 04:48:39.880
I have to sleep as sound accents ss baxd just

1533
04:48:40.119 --> 04:49:08.119
spread as ness stop us.

1534
04:49:10.759 --> 04:49:58.080
Suppos shops SUPs.

1535
04:49:57.000 --> 04:52:09.119
Stu ssssht sss ssss. Let's fight this against starts.

1536
04:52:12.880 --> 04:52:30.560
It's th.

1537
04:52:32.279 --> 04:53:21.720
Stusssss ss st steps.

1538
04:53:23.319 --> 04:54:12.880
So sticks sets, step s anything you're going to speak to.

1539
04:54:13.000 --> 04:54:19.080
You anything wo

1540
04:55:01.639 --> 04:55:17.400
Assassssssss