April 23, 2025

(music) (5 hours) Relaxation Techniques | Let me bore your pain away #26 | Jason Newland | 23rd April 2025

(music) (5 hours) Relaxation Techniques | Let me bore your pain away #26 | Jason Newland | 23rd April 2025
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name's Jason

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Newland and this is let me boil your pain away.

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Please only listen when you can safety close your eyes.

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This is not replacement for any kind of therapeutic or

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medical care. And please get permission from your doctor before

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listening to this so that you can find out the

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cause of your chronic pain. So just let you know.

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I've also got a Facebook group called Jason Newlands Boring

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Group that you can join. I've got a YouTube channel

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at Jason Newland where all of my latest recordings or

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get updated, not get released on there. And my website

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has all my latest recordings as well, where you can listen, stream,

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download whatever.

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You want to do.

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So thank you, thank you very much. Today is Wednesday,

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the twenty third of April twenty and twenty five, and

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it's currently seven minutes past four pm. It's quite nice

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out there now. It was a bit a bit rainy,

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bit bit of a rainy David. Now it is quite nice.

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There's some noise and background sound from music going from downstairs.

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I wanted to wait till it finished, but it's been

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going on for a few hours now, so I'm going

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to just do the recording anyway. Hopefully the microphone doesn't

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pick up too much of it. It's not as loud

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as it was earlier, so it should be fine. So

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what I'm going to do is talk about.

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I'm just going to.

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Talk about how chronic pain can be reduced. So I'm

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talk about twenty scientific So these are twenty scientifically supported

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insights into how relaxation techniques and listening to soft speech

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can alleviate chronic pain. There's now banging going on downstairs.

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If there's too much noise, I will just do this

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without any music in the background, but we'll see. I

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don't know what's going on down there. Sounds that they're

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rebuilding a place. So I'm just going to go through

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this so and talk through the different things I've found

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and give you my perspective on it, because ultimately that's

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what this is. That's what everything I do is. It's

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just me talking and hoping that by listening to me

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yabbering on, I can help both distract and also influence

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how you feel physically and emotionally in a positive way.

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Whether it's the let me boy you to sleep, whether

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it's the whatever it is I'm doing that is my hope.

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So this is kind of like let me boy to sleep,

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but they not really focus more on the chronic pain relief.

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So the first one is relaxation techniques reduce pain intensity.

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I discovered this myself back in two thousand and six

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when I used to offer a free payment lease service

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in my local town. And I'll be fair, I was

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I didn't. It wasn't I didn't know what I was doing,

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but I was quite new to doing it in person.

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I've been studying it since ninety nine, so two thousand

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and six it was this seven years. Two thousand and

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six was the first time I really got to sort

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of sit down with another person, the human being, in

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the same room and looking at ways to change how

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you feel. Now, I really to start with relied on

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relaxation techniques and then moved into maybe a technique such

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as changing the color or of the physical sensation, or

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you know, imagining it coming out of the part of

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your body and changing from different color to a different color,

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then to a different color, maybe changing shape and maybe

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change into ice and just letting it drop to the

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floor and smashing. And it's lots of different kinds of ways,

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but the relaxation part of it, with something that on

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its own, without any kind of clever or even non

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clever technique, was enough to change how someone felt physically.

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No idea, what's going on downstairs. It's gonna just a

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lot of banging. I don't maybe she's putting up some furniture.

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You don't know that. It's possible. It's possible.

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You never know.

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So I found in my just I couldn't really give

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a percentage, like, but I knew what I felt, very definite.

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And I used to have it on my website, you know,

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back in that time, I used to have a website

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called Free Pain Relief dot co dot uk. I don't

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have it anymore, but I used to put relaxation reduces

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chronic pain, like as simple as that, and I still

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stick to that. It tends to do that. I think this.

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I'm being distracted by the bloody drills. Now. You think,

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if you're going a drill, use a power tool or

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have loud music, don't do both, you know what I mean?

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Do one or the other, not both. BlimE me. Uh

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So we'll see how this goes. The music stopped, I

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don't think they can hear me, surely no, they won't

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be able to hear me. So I was thinking, that's

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kind of how it goes, like relaxation. When someone feels relaxed,

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it's not just your body that's feeling relaxed, it's your mind. See,

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you and your body obviously is connected. So you can't

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have a relaxed body unless the mind is relaxed, and

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you can't have a relaxed mind unless your body is relaxed.

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And each.

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Causes the other to relax more. I mean, the opposite

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is also true. So one thing I never really got

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into is breathing techniques, and the reason for that is

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really simply because I was coming from a perspective of

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extreme anxiety, like panic attacks and stuff like that, and

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I tried relaxation techniques when I was going through the

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panic stuff and it didn't help me. It made it.

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It wasn't useful for me. I'm sure it's useful for

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a lot of people, but for me, and the one

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thing I didn't want to focus on was my breathing.

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So I pretty much most of the time, I can say,

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during my career of it's not a career as it,

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but during my last nineteen years of doing this stuff,

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I very rarely focused on breathing, other than just commenting

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on my own breathing reducing, like slowing down and deepening,

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but naturally, you know, in its own way. Not I

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don't generally try and control it because it calms down anyway.

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And even now I'm breathing's deeper because I'm more relaxed

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than what I was before I doing a recording, even

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though there's a lot of anoise coming from downstairs. Just

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by talking and by focusing on this what I'm talking about,

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it has it's almost like I'm listening to myself. So

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for you, it'd be even more beneficial because you're not

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doing the talking, so you know, ideally, I mean, unless

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you are just talking along and repeating everything I say,

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which I can't imagine would be much fun. Maybe a

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bit like that annoying kid at school, you know, just

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walking around just repeating everything and stop repeating me, stop

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repeating me, go away, go away. When I say that

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annoying kid, I mean me. I used to do that.

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I had two older brothers. I had no choice. It

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was it was basically something I was born with. You know,

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I was a kid. I was born and I had

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these two brothers a lot bigger, a lot older than me.

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And I said, it's not fair. I said, it's not

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fair to my name. It's not fair. I can't what

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I'm supposed to do. They're bigger than me, They're physically

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a lot bigger and stronger. How am I supposed to

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match up to them when it comes to arguments? And

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she said, oh, but Grandson, something, you forget the magic

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power you have being the smallest. I said, what she said,

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you get to annoy them constantly. I thought, yeah, she said,

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use your words carelessly, like wow. She was a bit

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like Jedi, but not as tall. When I say Jedi,

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I'm t all about Ewok? What's the ewok? The Ewok

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that taught Luke Skywalker how to dance? I forget his

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name anyway, So breathing ken, I mean, I SI just

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think that's a bit weird. When I got learned to

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meditate back in two thousand and two onwards for quite

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a few years, so I do incorporate meditation techniques that

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I've learned in what I do. I always find it.

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I was found a little bit amusing when the meditation

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teachers say they don't forget to breathe I've never once

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forgotten to breathe my whole life, fifty four years. I've

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never forgotten to brieth. I never had to remember to

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brieve because it's a natural thing. But I've never got

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you in the end of the day and thought I

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forgot to breathe today, damn it. So yeah, I think

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breathing it's because it's a natural thing. Focus on in it,

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focus in on it for me made it a bit weird,

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but it's whatever you like to do. And I can

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focus on my breathing now because it has slowed down

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and because it feels relaxed. But if I was focusing

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on it when it was, it wasn't. But if it

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was sort of a bit too accentuated, a bit too fast,

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I would, well, I'd be focusing on what it was,

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not what it could be potentially. Now I'm focusing on

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what it is how it is now, and it's slow, rhythmic, deep,

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and it might get more relaxed, but I kind of

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don't care if it does or if it doesn't. I

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I do expect it to become more relaxed, but it's

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okay whatever happens, you know, So relaxation can significantly signific

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I can't even say the words significantly today, reduce physical intensity,

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you know, other outcomes. I mean, for me, anxiety was

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the reason why I started meditating and why I learned

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try to learn different relaxation techniques. There was no other reason.

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That was the main reason for me. I do have

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chronic pain issues in my lower back now from arthritis.

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I didn't have that back then, so it was never

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really an issue. So yeah, I was interested in helping

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people with chronic pain right from the late nineties because

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I fought. When I started first started learning hypnosis, that's

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the only two things that really jumped out of me

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was relaxation and chronic pain relief. But chronic pain relief

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was the biggest one out of the two, which I mean, really,

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they're too too connected to not be the same thing. Really,

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relaxation is pain relief, and pain relief doesn't really happen

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without relaxation. You can get distraction, but it's still a

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degree of relaxation when you're distracted. So you can watch

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a really good movie, even if it's like a tense

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thriller or something, you're still you may be focusing on

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one thing, but you're you're not focusing on the part

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of your body that maybe you were focusing on before.

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And I think it's kind of one of those weird things,

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is like it just goes back to its normal level

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of focus instead of so I think sometimes with my

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lower back in the past, when it's if it's like

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fifty percent, I'm giving it fifty percent focus, it's fifty

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percent attention. It's not really a problem. Even eighty ninety percent.

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I don't think that's the problem. Even at hundred percent,

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it's discomfort. I My perspective is chronic pain is a

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problem when it goes above one hundred percent. The intensities

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are higher than that. So it's not like zero to ten. Really,

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it's like zero to ten, ten plus one plus two

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plus three twelve, thirteen, forty, fifteen, sixteen, seventeen, eighteen, So

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it's eighteen out of ten, you know what I mean.

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It's like it's gone over the edge, and when we're

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distracted sometimes it just goes back. It can go back

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to its normal level because not getting that attention that

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we were given it before. Yeah, it's the old thing,

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isn't it. Sort Of if you're in a passenger in

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a car and you'll play a game like who can

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spot a red car or who can spot a mini?

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Who can spot a white van? Who can you know?

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Or it can be as obscure as you want, and

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before you know it, you're seeing nothing but what you're

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looking for, because that's what you're noticing, that's what you're

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aware of, that's what your complete focus is on. And

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without going into talking about physical adult enjoyment between two adults,

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that's also part of the reason why that can be

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enjoyable with two adults together, whether it's holding the hands, kissing,

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or just just cuddling or being together, there's a sense

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of heightened pleasure because it's a real focus. But I'm

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pretty sure that would be different in a different situation.

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So you can be on a first date and you've

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gone back to one of each other's apartments, or maybe

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you're sitting in a cinema and your legs are touching

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just your legs, now other part of your body, maybe

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your shoulders. Maybe you've got a bus home because you

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didn't want to pay out for a taxi just in

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case it didn't go well, that's terrible, But just that

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human contact of your shoulder or your knee against their

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knee because you're noticing it. Maybe they're noticing it. I

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don't know. It feels more physically, that sensation, that physical

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feeling is heightened, like to a much higher level. So

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but if that was just you know, once you've been

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dating a while, or you know, if you were just

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sitting having a conversation with someone else and your legs

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and even if you completely love the person, but you're

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talking to someone else, you're not going to have that

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feeling because you're focusing on what you're doing there. And

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maybe during a movie and the movie starts, and when

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you focus on the movie, that physical feeling reduces a bit,

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and then you're focus on it and you get it right,

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it arouses, that feeling arouses. I'm trying to be careful

238
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with the word arouses, but now I'm thinking of arousing stuff,

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so I'll stop. So I think maybe with the physical comfort,

240
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it is because that's teend to go like zero to ten?

241
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Where is it? But actually I think ten is still manageable.

242
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I don't think ten is the problem is when it

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goes above ten, that's when it's a problem. In my

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perspective of looking at the gauge. Obviously, if it's only

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between zero and ten, and ten is the highest. But

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I think that's that's not what happens with It's the

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same with relaxation. It goes down to zero, but zero

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is just feeling relaxed. But when you feel really relaxed,

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that's way below ten. That way below zero. Sorry, that's

250
00:21:49.160 --> 00:21:54.240
minus minus minus minus minus five, minus six minus seven,

251
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complete comfort where you almost feel like you're floating andjoy

252
00:22:00.079 --> 00:22:05.160
heavy at the same time. Maybe like that body parts

253
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not even there, so instead of feeling calm and comfortable

254
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and like a zero, which would be just like maybe

255
00:22:13.440 --> 00:22:16.240
it feels exactly how the rest of your body feels.

256
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You go below that, it might feel way more relaxed

257
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than the rest of your body. It might feel like

258
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almost there's a breeze blowing through that part of your body.

259
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There's a go minus three minus four minus five, and

260
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the rest of your body of course will follow, because

261
00:22:36.279 --> 00:22:40.079
that's just a natural thing to do. But that part

262
00:22:40.400 --> 00:22:43.799
seems to be as you're focusing on it seems to

263
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be much more reduced, much more relaxed than just being

264
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a zero. And it can go down. There's no ending. Really,

265
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it's an endless drop. It's an endless feeling of comfort.

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I guess you can put your own number on what

267
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it is, whether it's minus twelve, minus thirty, minus one hundred,

268
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where you just it goes beyond a feeling anymore. It's

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almost it may almost feel spiritual. You know, everyone's got

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their own idea of what that is. But it's very calming.

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And as you go down, you also feel that in

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your mind as well as your mind not only slows

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down as it goes down from like ten down to zero,

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your mind slows down and then your mind empties. And

275
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then when you go below zero, it's something else happens.

276
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Is your mind switched off. Perhaps you'll get in that

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feeling of pleasure in your mind.

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That you would get.

279
00:24:08.720 --> 00:24:15.640
From years of meditating, something that maybe it could take

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someone long time to you know, through meditation to get

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to this point. But you've got to this point because

282
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you've just allowed yourself to relax, because ultimately you're not

283
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trying to get anything for it, because sometimes with meditation

284
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it can be almost an achievement to I don't know,

285
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like trying to get something. Not everyone, not everywhere, not

286
00:24:44.720 --> 00:24:50.279
every meditation technique, but you know, whether it's trying to

287
00:24:50.359 --> 00:24:56.039
create loving kindness towards other people, whether it's trying to

288
00:24:56.079 --> 00:25:00.720
calm your breath or calm your mind, to relax your body,

289
00:25:01.599 --> 00:25:06.440
whether it's just focusing on now, there's a degree of

290
00:25:06.559 --> 00:25:13.400
focus with meditation, but this goes beyond focus. It's almost

291
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when it goes below zero, it's kind of like there's

292
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no focus anymore. In a way it might seem weird,

293
00:25:23.599 --> 00:25:26.079
it's almost like you've given me the focus to take

294
00:25:26.119 --> 00:25:32.559
care of and you're just left. You just gone down

295
00:25:33.039 --> 00:25:36.359
and you're relaxed, and you're calm, and you're peaceful, and

296
00:25:36.400 --> 00:25:41.079
you don't need anything at all. You know that you're safe,

297
00:25:41.680 --> 00:25:46.000
you know that you're healthy, you know you're fine, and

298
00:25:46.039 --> 00:25:49.440
you can just allow yourself and the rest of your

299
00:25:49.480 --> 00:25:53.720
body to catch up if you want to, or you

300
00:25:53.759 --> 00:25:59.880
may just enjoy having this feeling without any expectations whatsoever,

301
00:26:02.440 --> 00:26:05.119
nothing that you need to do, nothing that you need

302
00:26:05.119 --> 00:26:11.400
to say or think. You just are in this moment

303
00:26:12.119 --> 00:26:18.240
how you are, without any judgment, any opinions. So yeah,

304
00:26:18.240 --> 00:26:26.839
it can be quite nice. So listening to soft sounds

305
00:26:28.039 --> 00:26:34.079
it's really good for the brain, whether it's listening to

306
00:26:34.200 --> 00:26:43.960
me just talking, whether it's listening to soft music, it's

307
00:26:43.960 --> 00:26:50.000
all about engaging your brain regions which are associated with

308
00:26:50.079 --> 00:27:00.640
that physical sensation modulation that part of your brain really

309
00:27:00.759 --> 00:27:08.119
just your system, the various nerves in your body helps

310
00:27:08.160 --> 00:27:13.720
to just calm everything down. It's almost, I think, with

311
00:27:14.640 --> 00:27:21.240
something very powerful about sound, whether it's a soft voice,

312
00:27:21.960 --> 00:27:30.680
whether you're taking in positive words or positive ideas that

313
00:27:30.720 --> 00:27:33.960
are actually soaking into your mind and your body. But

314
00:27:34.640 --> 00:27:41.599
whether it's music, it seems to reach more than just

315
00:27:41.720 --> 00:27:46.680
your ears. It's almost like the music or the sound

316
00:27:46.920 --> 00:27:52.119
or the voice is physically reaching the parts of your body,

317
00:27:54.559 --> 00:28:01.359
which I think is quite nice. I mean, studies have

318
00:28:01.519 --> 00:28:07.559
been done where demonstrations, yeah, demonstrations be done where twelve

319
00:28:07.599 --> 00:28:15.119
week program incorporated singing and breathing exercises can improve how

320
00:28:15.200 --> 00:28:22.359
someone feels an overall well being with people with physical issues,

321
00:28:25.240 --> 00:28:27.680
and then you've got I mean, it's a fine line

322
00:28:27.960 --> 00:28:34.240
really with like guided imagery. Guided imagery is pretty much

323
00:28:34.319 --> 00:28:40.240
taken from hypnosis. They call it guided imagery because not

324
00:28:40.279 --> 00:28:44.880
everyone liked the idea of hypnosis in the past. But

325
00:28:45.039 --> 00:28:52.599
visualizing something is when you don't need hypnosis to do this,

326
00:28:53.559 --> 00:28:56.480
and I think that's what it is. People. You know,

327
00:28:56.680 --> 00:29:00.680
thirty forty years ago whenever they started doing Guy the imagery,

328
00:29:01.599 --> 00:29:06.279
realize that just by imagining yourself being in a place

329
00:29:06.720 --> 00:29:11.319
like a calm place. Some people that would be lying

330
00:29:11.359 --> 00:29:15.759
on a beach listening to the waves on the shore.

331
00:29:16.759 --> 00:29:21.119
Other people that might be lying in the tent with

332
00:29:21.240 --> 00:29:25.079
the rain falling on a tent and making that lovely sound.

333
00:29:26.960 --> 00:29:30.960
And it could be different for everyone. Some people that

334
00:29:31.039 --> 00:29:36.799
could be cycling in the mountains. You know, everyone's different.

335
00:29:38.319 --> 00:29:48.319
And by imagining these visual mental experiences, and the more

336
00:29:48.400 --> 00:29:54.359
vivid they are, your mind doesn't seem to know the

337
00:29:54.440 --> 00:30:02.400
difference between what you're thinking and what's really happening as

338
00:30:02.440 --> 00:30:10.039
far as how it responds. And sometimes it can be

339
00:30:10.160 --> 00:30:18.279
nice just to close your eyes and just imagine yourself relaxing,

340
00:30:18.960 --> 00:30:25.160
imagine yourself feeding really really calm, imagine your body just

341
00:30:25.359 --> 00:30:35.720
melting away, and then you've got progressive muscle relaxation PMR.

342
00:30:36.960 --> 00:30:39.920
I'm not really good at the whole PMR and whatever,

343
00:30:39.960 --> 00:30:42.680
I just say the whole word. It's easy for me.

344
00:30:44.680 --> 00:30:49.240
And this is something that is that I kind of

345
00:30:49.279 --> 00:30:55.640
started doing many years ago. It's just a standard kind

346
00:30:55.640 --> 00:30:59.799
of start out really focusing and there's two different ways

347
00:30:59.799 --> 00:31:02.799
of doing it. I would spice, probably more than two ways.

348
00:31:02.839 --> 00:31:07.440
But you can do a body scan where you focus

349
00:31:07.480 --> 00:31:13.000
on the different parts of your body without doing anything,

350
00:31:13.440 --> 00:31:18.000
just you know, focusing on your forehead, focusing on your eyes,

351
00:31:18.400 --> 00:31:23.759
focusing on your jaw, not trying to relax your forehead,

352
00:31:24.759 --> 00:31:29.319
not trying to relax your eyes and not trying to

353
00:31:29.359 --> 00:31:33.680
relax your jaw, Focusing on the back of your neck,

354
00:31:34.200 --> 00:31:39.480
your shoulders, but not trying to relax the back of

355
00:31:39.519 --> 00:31:46.720
your neck or your shoulders, and your arms, your hands,

356
00:31:47.000 --> 00:31:56.799
your fingers, your legs, feet, toes, chests, stomach, and back,

357
00:31:57.559 --> 00:32:02.000
not trying to relax all those parts, but being aware

358
00:32:02.119 --> 00:32:09.079
of them, just noticing them. So that's a little bit

359
00:32:09.559 --> 00:32:17.039
different from the progressive muscle relaxation. And I learned actually

360
00:32:17.079 --> 00:32:20.920
the progressive muscle relaxations from an audio I used to

361
00:32:21.000 --> 00:32:26.480
listen to in about nineteen ninety nine or ninety eight,

362
00:32:27.519 --> 00:32:31.519
and it was a meditation, but it was also there

363
00:32:31.599 --> 00:32:36.640
was a muscle relaxation part of it. And I like

364
00:32:36.720 --> 00:32:40.559
that because back in them days I was a little

365
00:32:40.599 --> 00:32:46.359
bit I wasn't I wasn't the most relaxed person in

366
00:32:46.400 --> 00:32:52.240
my twenties. So I used to just listen to this

367
00:32:52.519 --> 00:32:58.319
guided relaxation session. And I used to enjoy the progressive

368
00:32:58.519 --> 00:33:03.440
muscle relaxation starting from my head going all the way down,

369
00:33:03.559 --> 00:33:06.920
and it was it was easier about then because I

370
00:33:06.960 --> 00:33:09.880
had some muscles as well. I mean, I don't know

371
00:33:09.920 --> 00:33:15.680
if they can do progressive fatty tissue relaxation for people

372
00:33:15.759 --> 00:33:20.680
like me, but I find it helps. You can do

373
00:33:20.799 --> 00:33:24.720
both as long as you're careful with it. You know,

374
00:33:24.880 --> 00:33:29.839
don't it's because what I mean is if you can

375
00:33:29.960 --> 00:33:35.799
tense the muscles and just let it go, or you

376
00:33:35.839 --> 00:33:38.279
don't even have to do that. You can just focus

377
00:33:38.839 --> 00:33:41.359
on a part of your body. So if there's a

378
00:33:41.400 --> 00:33:44.559
part maybe that's injured, then just focus on it. There's

379
00:33:44.599 --> 00:33:49.319
no tense or tension or anything like that. It required.

380
00:33:51.319 --> 00:33:53.559
But then you can focus on the different parts of

381
00:33:53.599 --> 00:34:01.799
your body and instead of actually just saying to yourself

382
00:34:01.880 --> 00:34:06.200
or thinking to yourself, don't try and change it. Just

383
00:34:06.279 --> 00:34:09.800
allow it to be how it is, which in itself

384
00:34:10.800 --> 00:34:21.039
creates relaxation. You can be a bit more proactive and say, well, okay,

385
00:34:21.599 --> 00:34:31.360
I'd like my eyes to relax more, and your jaw

386
00:34:32.360 --> 00:34:44.599
relaxing more, your forehead relaxes more, the back of your

387
00:34:44.639 --> 00:34:53.679
neck and your shoulders relaxes more. The whole of your back,

388
00:34:54.840 --> 00:34:57.000
from the top of your back all the way down

389
00:34:57.119 --> 00:35:04.719
to your lower back relaxes more. Your chest and your

390
00:35:04.760 --> 00:35:19.679
stomach relaxes more. Your arms, hands and fingers relaxes more.

391
00:35:23.679 --> 00:35:36.119
Your hips, your buttocks, and your groin relaxes more. Your thighs, knees, calfs, shins,

392
00:35:37.599 --> 00:35:47.400
your ankles, feet and toes relaxes more. So that's kind

393
00:35:47.440 --> 00:35:54.119
of something that I might have done. And it's pretty

394
00:35:54.199 --> 00:35:58.440
much a suggestion. You could do it. You could just

395
00:35:58.599 --> 00:36:02.639
say I'd like my whole body or my whole body

396
00:36:02.719 --> 00:36:05.599
is going to relax. You can do it as a question,

397
00:36:06.880 --> 00:36:15.559
Please relax my whole body, Please slow down your mind,

398
00:36:16.119 --> 00:36:20.920
see it whatever, and you can just ask your brain

399
00:36:21.079 --> 00:36:25.039
to do this for you. And it's not like you're

400
00:36:25.079 --> 00:36:29.599
asking for anything weird. You're asking for things that are

401
00:36:29.639 --> 00:36:34.599
good for you. You're asking for things that are useful

402
00:36:35.000 --> 00:36:43.480
for you. So these other things mindfulness based stress reduction.

403
00:36:45.000 --> 00:36:51.519
So there's something quite I've learned this as well. I

404
00:36:51.599 --> 00:36:57.960
actually went on a course once. It was a meditation,

405
00:36:58.320 --> 00:37:03.239
mindful based, mindful ones based chronic pain relief course, and

406
00:37:03.320 --> 00:37:07.159
it was about teaching people but also for people with

407
00:37:07.239 --> 00:37:10.400
chronic pain as well. And it was all based on

408
00:37:10.760 --> 00:37:15.679
mindfulness and that meditation, and it was part of a

409
00:37:15.719 --> 00:37:19.880
Buddhist It was coming up from a Buddhist perspective, but

410
00:37:20.000 --> 00:37:23.920
not just for Buddhists, so.

411
00:37:26.400 --> 00:37:26.840
It was.

412
00:37:28.280 --> 00:37:34.039
Incorporated meditation. This it didn't have any yoga. I tried

413
00:37:34.119 --> 00:37:47.360
jogat once, and I didn't realize that being stretched out

414
00:37:47.360 --> 00:37:53.039
on a floor and bending over in a room full

415
00:37:53.039 --> 00:37:58.719
of other people, I really didn't. I underestimated the amount

416
00:37:58.719 --> 00:38:03.199
of noise my bum would I did, I let out

417
00:38:03.239 --> 00:38:10.320
some wind and weirdly enough, because it was quite a

418
00:38:10.360 --> 00:38:12.400
small room, there wasn't a lot of air in there.

419
00:38:12.519 --> 00:38:17.440
There was no windows. It wasn't as funny as you'd imagine.

420
00:38:19.800 --> 00:38:24.639
And my little idea of maybe we never know, I mean,

421
00:38:24.679 --> 00:38:28.800
I go to I go to yoga, I might because

422
00:38:28.840 --> 00:38:31.840
there was a few people that I knew, you never

423
00:38:31.920 --> 00:38:33.920
might get to talk to them go through tea or

424
00:38:33.960 --> 00:38:43.000
coffee afterwards. Yeah, that option wasn't available after that. In fact,

425
00:38:43.039 --> 00:38:45.760
I had to move town. I had to move. But

426
00:38:45.760 --> 00:38:48.960
other than that, it's good. But I didn't, you know,

427
00:38:49.480 --> 00:38:56.079
Yoga's wasn't really for my body or my bum, but

428
00:38:56.159 --> 00:38:59.760
the meditation very much. I mean, yoga is meditation.

429
00:39:00.360 --> 00:39:00.800
It's just.

430
00:39:02.920 --> 00:39:05.159
Physically it's a physical meditation.

431
00:39:06.280 --> 00:39:06.880
So it's.

432
00:39:12.239 --> 00:39:18.920
With the mindfulness based thing, very much focused on just

433
00:39:21.400 --> 00:39:25.719
being in the moment, but also realizing that you can

434
00:39:25.800 --> 00:39:30.519
focus on your whole body instead of just focusing on

435
00:39:30.519 --> 00:39:36.159
one part of your body or you know, those parts

436
00:39:36.199 --> 00:39:43.920
that maybe you've not felt very kindly towards. And there's

437
00:39:43.920 --> 00:39:46.840
also a little you know, there's something to be said

438
00:39:46.880 --> 00:39:54.119
for making friends with your body, being grateful, saying thank

439
00:39:54.159 --> 00:39:57.960
you to the different parts of your body for everything

440
00:39:58.000 --> 00:40:01.719
they do for you. Because this face that our bodies

441
00:40:01.760 --> 00:40:05.840
are pretty amazing. I mean, mine doesn't look very amazing anymore,

442
00:40:05.880 --> 00:40:08.360
but I'm not sure if it ever really did, but

443
00:40:08.480 --> 00:40:13.440
it's still amazing what it does. So there's something about

444
00:40:18.800 --> 00:40:25.119
saying thank you or making friends because it can seem

445
00:40:25.440 --> 00:40:28.480
I'm pretty sure. I mean, there has been times in

446
00:40:28.519 --> 00:40:31.679
the past, Vin he's trying to get my attention if

447
00:40:31.719 --> 00:40:38.320
I ignore me or stop hopefully, there were times in

448
00:40:38.440 --> 00:40:40.920
my lower back when I did not like, I did

449
00:40:41.000 --> 00:40:45.119
not like that part of my body, did you hear?

450
00:40:45.159 --> 00:40:45.559
Can you hear?

451
00:40:45.639 --> 00:40:46.119
And going.

452
00:40:48.400 --> 00:40:50.559
That's been neat. So he's at the side of me

453
00:40:50.599 --> 00:40:53.920
because I'm not looking at him. If I looked at

454
00:40:54.000 --> 00:40:56.239
him and start jumping up at me because I'm not

455
00:40:56.280 --> 00:40:58.920
looking at him, he's thinking how can I get hold

456
00:40:58.960 --> 00:41:02.960
of him? It's just like he's not hearing me what's

457
00:41:03.000 --> 00:41:03.440
going on.

458
00:41:06.440 --> 00:41:07.199
So with the.

459
00:41:10.800 --> 00:41:13.599
I've kind of felt that I had to I needed

460
00:41:13.639 --> 00:41:16.159
to make friends with my lower back because it seemed

461
00:41:16.159 --> 00:41:21.679
to be turning into an enemy and that's not a

462
00:41:21.719 --> 00:41:25.480
good it's not a good way to view a part

463
00:41:25.519 --> 00:41:33.119
of your body. And my hostility towards my lower back

464
00:41:33.920 --> 00:41:38.840
seemed to be mirroring towards me. So when I started

465
00:41:38.960 --> 00:41:45.159
to think kindly towards my lower back especially, you know,

466
00:41:45.360 --> 00:41:48.079
in a sense of all it does for me, all

467
00:41:48.159 --> 00:41:52.239
it has done for me for over a half a century,

468
00:41:54.199 --> 00:41:56.320
you know, it's done a pretty good job's done a

469
00:41:56.400 --> 00:42:07.320
very good job, and that hostility reduced and in them

470
00:42:07.559 --> 00:42:14.760
in the same way, the physical sensations change as well,

471
00:42:19.559 --> 00:42:24.960
so you've got different guided relaxation. There's different things you

472
00:42:24.960 --> 00:42:30.559
can do. I mean, there's these biofeedback machines where you

473
00:42:30.559 --> 00:42:38.320
can actually control your pulse rate and you can control

474
00:42:38.400 --> 00:42:42.079
things by seeing it. If you see the number, you know,

475
00:42:42.199 --> 00:42:45.119
pulse rate, weether just by focusing on it going down.

476
00:42:45.199 --> 00:42:51.039
It can go down. It's pretty powerful stuff. So we

477
00:42:51.159 --> 00:42:54.079
do have a lot more control over some of those

478
00:42:54.239 --> 00:43:03.079
automatic things. And once we the automatic system, that part

479
00:43:03.159 --> 00:43:07.079
of our brain and body that does its thing, if

480
00:43:07.079 --> 00:43:12.719
we let it know that maybe you would like more comfort,

481
00:43:14.079 --> 00:43:22.199
more relaxation, a more peaceful mind, a slow down thoughts,

482
00:43:23.920 --> 00:43:27.519
then it maybe it will listen and get that to you.

483
00:43:30.880 --> 00:43:32.760
I tell you what I like to do. I like

484
00:43:32.800 --> 00:43:36.639
to think this way is when I talk to people,

485
00:43:39.719 --> 00:43:44.199
it's not just your mind them talking to it's also

486
00:43:44.280 --> 00:43:49.920
your body and your body hears my words. Your body.

487
00:43:50.559 --> 00:43:53.440
Maybe it's not the word so much. Maybe it's the tone.

488
00:43:54.000 --> 00:43:59.239
Maybe it's because there are vibrations that go through and

489
00:43:59.679 --> 00:44:03.079
you know, through the air with sound, and there obviously

490
00:44:03.559 --> 00:44:06.840
said a word. Obviously there twice for some reason, but

491
00:44:06.920 --> 00:44:14.960
obviously and perhaps that's what it is, that vibration that

492
00:44:16.639 --> 00:44:19.920
travels not just to your ears, but also to the

493
00:44:19.960 --> 00:44:23.800
different parts of your body. And because it's positive words,

494
00:44:26.880 --> 00:44:31.719
it has a positive effect on the different parts of

495
00:44:31.760 --> 00:44:38.159
your body. And because we've been talking about relaxing and

496
00:44:38.320 --> 00:44:45.360
all that stuff, it's kind of it would be difficult.

497
00:44:45.840 --> 00:44:50.920
I think it'd be quite difficult not to relax. You know,

498
00:44:50.960 --> 00:44:54.920
if you talk about and you know what else, I

499
00:44:55.079 --> 00:44:58.880
noticed that I feel more relaxed and my lower back

500
00:44:59.440 --> 00:45:06.159
feels more relaxed, even though the only time I focus

501
00:45:06.320 --> 00:45:11.639
on my lower back is when I mention it. The

502
00:45:11.639 --> 00:45:15.320
rest of the time, I'm focusing on what I'm saying

503
00:45:15.480 --> 00:45:20.079
or I'm focusing you know, if I talk about my eyes,

504
00:45:20.280 --> 00:45:23.960
or if I talk about relaxing your feet, I'm focusing

505
00:45:23.960 --> 00:45:36.039
on my feet. So there's lots of different ways. I

506
00:45:36.079 --> 00:45:39.800
think in a way, the more often we think about something,

507
00:45:40.199 --> 00:45:44.280
it changes the neural pathways. I mean, this is just

508
00:45:44.320 --> 00:45:52.039
a just a scientific fact. So the more you imagine

509
00:45:53.199 --> 00:45:57.840
the let's say, listening to me, well, the more often

510
00:45:57.880 --> 00:46:01.280
you listen to me, the more relaxed you feel, and

511
00:46:01.320 --> 00:46:05.320
the more comfort you feel. And then the more often

512
00:46:05.360 --> 00:46:08.039
you listen to me, it is like you're you're kind

513
00:46:08.079 --> 00:46:12.840
of cutting your way through a through a forest, you know,

514
00:46:13.639 --> 00:46:20.039
and making the pathway to the point where it's so

515
00:46:20.320 --> 00:46:24.119
clear and you can get to where you want to

516
00:46:24.159 --> 00:46:28.199
go really quickly. You can go from where you are

517
00:46:28.320 --> 00:46:31.320
to feeling or where you were to feeling completely relaxed

518
00:46:31.360 --> 00:46:37.280
where you are now in an instant because you've made

519
00:46:37.320 --> 00:46:42.679
that pathway, and each way, each time you travel that pathway,

520
00:46:43.719 --> 00:46:48.119
it gets wider, the ground gets more trampled down, so

521
00:46:49.239 --> 00:46:52.400
and you get to see more things, to the point

522
00:46:52.440 --> 00:46:59.760
where it's almost huge pathway, really wide, really just it's great.

523
00:47:00.800 --> 00:47:02.800
So that seems to be the way it is with

524
00:47:03.199 --> 00:47:09.360
the brain, with neural pathways. So it's quite nice. I

525
00:47:09.400 --> 00:47:11.679
quite like the idea of that. I mean, it is

526
00:47:11.719 --> 00:47:18.159
how it works. But isn't it nice to know that

527
00:47:18.199 --> 00:47:25.199
there's some benefit to putting up with me waffling on,

528
00:47:26.360 --> 00:47:29.920
because you know, it's like, I know, some people maybe think, well,

529
00:47:31.079 --> 00:47:34.360
who is this bloke? He just keeps talking. I don't

530
00:47:34.400 --> 00:47:37.519
know what he's talking about. He's just talking about stuff.

531
00:47:39.320 --> 00:47:42.480
But when you think that it's actually helping, it's beneficial

532
00:47:43.159 --> 00:47:49.519
and it's useful, it's not so bad, not so bad.

533
00:47:49.960 --> 00:47:55.960
In fact, it's probably better than that. I've actually started

534
00:47:55.960 --> 00:48:03.679
listening to my own recordings recently, relaxing. It's weird. I mean,

535
00:48:03.719 --> 00:48:06.079
I know, you think, well, yeah, surely you should know

536
00:48:06.119 --> 00:48:10.920
it's relaxing. Yeah, I mean I listen occasionally anyway, because

537
00:48:10.920 --> 00:48:14.719
it's I have to when I'm doing the editing, and

538
00:48:14.800 --> 00:48:16.679
every now and then I listen just to sort of

539
00:48:17.000 --> 00:48:20.000
see where the vibe is and how I am and

540
00:48:20.039 --> 00:48:25.079
how I sound. But I've been listening probably a few

541
00:48:25.119 --> 00:48:31.719
times a week now to the different recordings and always

542
00:48:31.719 --> 00:48:42.400
felt I always fall asleep, always feel relaxed. Yeah, anyway,

543
00:48:43.400 --> 00:48:46.760
that's the end of this. Let me boil your pain away.

544
00:48:47.480 --> 00:48:49.719
It's been a little bit different from some of the others.

545
00:48:49.960 --> 00:48:54.320
Everything I do is going to be different. It's I

546
00:48:54.360 --> 00:48:57.159
think it's been a little bit more focused, and sometimes

547
00:48:57.239 --> 00:49:03.800
how I do stuff, it's almost felt a little bit

548
00:49:03.880 --> 00:49:07.519
like a relaxation session, which it wasn't supposed to be.

549
00:49:08.480 --> 00:49:10.880
I mean, it's good. I always I like to think

550
00:49:10.880 --> 00:49:19.440
that everything I do is ultimately a relaxation session. But this, yeah,

551
00:49:19.840 --> 00:49:24.159
it's felt nice. I feel relaxed, I feel calm. I

552
00:49:24.159 --> 00:49:28.199
hope that you do too. Maybe let me know how

553
00:49:28.280 --> 00:49:33.679
you feel. So I'm going to go now. Thank you

554
00:49:33.719 --> 00:49:38.639
for listening. Remember to be kind to yourself because you

555
00:49:38.760 --> 00:49:45.840
do deserve to be happy, and be gentle with yourself

556
00:49:46.920 --> 00:50:03.039
because you deserve to feel safe. Lots of love. Bye.

557
00:50:03.679 --> 00:50:18.280
Relax in a more deep and meaningful way, maybe in

558
00:50:18.320 --> 00:50:23.880
a way that can not just allow you to feel

559
00:50:25.239 --> 00:50:34.480
calmer now and throughout the time we spend together here,

560
00:50:36.519 --> 00:50:42.199
not just relaxed at the end of the recording when

561
00:50:42.199 --> 00:50:48.880
it's finished and you can enjoy that sense of comfort

562
00:50:49.039 --> 00:51:03.960
and peace, but also I think it would be nice

563
00:51:04.079 --> 00:51:23.880
to have those feelings of relaxation continue for longer after

564
00:51:23.960 --> 00:51:34.519
the recording has ended, so that you can still benefit

565
00:51:37.400 --> 00:51:44.679
from listening to my voice, maybe in a few hours time,

566
00:51:46.599 --> 00:51:59.920
perhaps tomorrow, and then by listening regularly, especially if you

567
00:52:00.239 --> 00:52:05.480
find like some people do and myself as well. Sometimes

568
00:52:05.519 --> 00:52:11.800
I find one particular recording that really resonates with me,

569
00:52:16.159 --> 00:52:18.639
and I just listen to it over and over again

570
00:52:20.800 --> 00:52:33.840
every morning, every evening. There was this recording from We're

571
00:52:33.840 --> 00:52:38.519
going back to about nineteen ninety nine. It was it

572
00:52:38.559 --> 00:52:43.599
wasn't hypnosis, but it was a guided visualizations. It kind

573
00:52:43.599 --> 00:52:50.719
of was hypnosis, really, and I managed to find it

574
00:52:50.800 --> 00:52:54.679
again and it still has the same effect on me.

575
00:52:57.320 --> 00:53:07.039
And part of it was the person's voice relaxed me.

576
00:53:10.880 --> 00:53:17.079
She just felt so peaceful, and I'd look forward to

577
00:53:17.239 --> 00:53:23.679
listening to her in the morning and in the evening.

578
00:53:30.119 --> 00:53:39.079
And I knew before even pressing the play button that

579
00:53:39.440 --> 00:53:43.800
since I've done that pressed the play button. This was

580
00:53:44.199 --> 00:53:55.159
in the days of CD players pressed the play button.

581
00:53:58.559 --> 00:54:01.400
In fact, it might have even been a tap tape recorder.

582
00:54:02.679 --> 00:54:11.079
I'd lie down on a bed and then even without

583
00:54:11.599 --> 00:54:24.599
necessarily listening to her words because I had them memorized. Really,

584
00:54:29.239 --> 00:54:35.280
it was as if my body knew exactly what to do,

585
00:54:40.039 --> 00:55:01.880
and the muscles just almost went into automatic relaxation, and

586
00:55:02.000 --> 00:55:15.639
I remember my mind would slow down. Now. Now, I

587
00:55:15.760 --> 00:55:22.280
was listening to this recording in the early days of

588
00:55:22.400 --> 00:55:33.079
learning hypnosis, and long before I ever made any videos

589
00:55:33.199 --> 00:55:37.920
or audio recordings myself, because I didn't start doing that

590
00:55:38.079 --> 00:55:40.239
till two thousand and six.

591
00:55:46.840 --> 00:55:52.679
I knew, I knew how.

592
00:55:54.239 --> 00:56:08.039
Helpful I found being able to just let go, to

593
00:56:08.159 --> 00:56:13.360
have that trust in the person that I'm listening to,

594
00:56:21.039 --> 00:56:27.800
knowing that it's going to be just as relaxing, if

595
00:56:29.199 --> 00:56:38.599
not more so. Each time you hear my voice, you

596
00:56:38.639 --> 00:56:39.559
may feel the same.

597
00:56:45.880 --> 00:56:47.199
Some people.

598
00:56:49.280 --> 00:57:01.639
Have been listening to me for over a decade. Maybe

599
00:57:01.719 --> 00:57:07.199
not solidly, obviously, not twenty four hours a day, but

600
00:57:09.280 --> 00:57:23.320
maybe people come back. Some people maybe listen every day.

601
00:57:25.360 --> 00:57:33.440
There's something that I do which you may not realize

602
00:57:33.760 --> 00:57:52.320
by listening, is when I record these recordings. Now, for example,

603
00:57:56.880 --> 00:58:04.000
I also am a fan did by the words that

604
00:58:04.159 --> 00:58:15.679
I say. So if I said to you, focus on

605
00:58:15.719 --> 00:58:25.559
your feet, notice your feet relaxing, I will be focusing

606
00:58:25.679 --> 00:58:38.199
on my feet. I will be noticing my feet relaxing.

607
00:58:48.119 --> 00:58:54.280
If I said, focus on your hands, and maybe notice

608
00:58:54.440 --> 00:59:06.440
the difference between each hand, perhaps notice the air in

609
00:59:06.519 --> 00:59:11.440
the room, the temperature of the room. On the backs

610
00:59:11.480 --> 00:59:23.360
of your hands, you may start to notice what almost

611
00:59:23.360 --> 00:59:31.320
feels like a very light breeze, even though there may

612
00:59:31.360 --> 00:59:36.360
not be any type of breeze at all where you

613
00:59:36.440 --> 00:59:50.719
are right now. And as you become aware of your hands,

614
00:59:55.480 --> 01:00:10.119
I'm also aware how relaxed my hands our feeling now.

615
01:00:24.800 --> 01:00:30.639
And when it comes to potentially drifting off to sleep,

616
01:00:31.719 --> 01:00:44.280
which may be the reason you're listening, I also feel

617
01:00:44.440 --> 01:00:58.679
drowsy when I make these recordings. I also notice my

618
01:00:58.960 --> 01:01:15.280
mind drifting. In fact, at times I've actually fallen asleep

619
01:01:20.880 --> 01:01:35.119
without even noticing, and then I carry on talking. And

620
01:01:35.159 --> 01:01:40.599
it's only where I listen back to do the editing

621
01:01:44.360 --> 01:01:50.480
I hear snoring, and I think I don't remember snoring.

622
01:01:53.760 --> 01:02:04.800
I remember talking. Snoring was a pick turned up. That's

623
01:02:04.800 --> 01:02:12.280
why I sounds like when I snore. How I get

624
01:02:12.320 --> 01:02:26.320
read into the whole experience. I don't know how you feel,

625
01:02:32.519 --> 01:02:39.079
How relaxed do you feel in your feet, how relaxed

626
01:02:42.920 --> 01:03:04.480
you feel in your hands. Have noticed more and more

627
01:03:10.400 --> 01:03:23.079
that the more relaxed, deeper level of comfort you feel,

628
01:03:26.719 --> 01:03:42.920
the easier your breathing becomes. It's almost like that additional

629
01:03:46.079 --> 01:04:07.039
muscle relaxation. So this allows you to breathe easier without

630
01:04:08.519 --> 01:04:33.280
necessarily focusing on your breath. However, being able to notice

631
01:04:39.840 --> 01:04:41.199
the ease.

632
01:04:44.159 --> 01:04:45.039
In which.

633
01:04:52.280 --> 01:05:14.960
You breathe so naturally, you breathe so very easily and smoothly.

634
01:05:42.639 --> 01:06:01.519
Whenever I imagine my breathing improving, when I've but my eyes closed,

635
01:06:07.559 --> 01:06:20.400
I tend to visualize a beautiful field with trees and

636
01:06:20.639 --> 01:07:01.119
flowers producing all that life giving oxygen. It feels nice too,

637
01:07:02.679 --> 01:07:34.480
if nothing else, just taking some time away from everything, enjoying.

638
01:07:40.000 --> 01:07:42.079
That feeling of.

639
01:07:45.920 --> 01:08:32.800
Peace serenity with a joyful heart. Time seems to just

640
01:08:34.600 --> 01:09:18.640
drip by, so very slowly, relaxed, so deeply peaceful, completely

641
01:09:24.520 --> 01:10:25.840
unattached to any thoughts whatsoever in this moment, completely free,

642
01:10:27.000 --> 01:11:18.359
noticing that your mind has slowed down. Slowed down because

643
01:11:18.560 --> 01:11:47.119
nothing really requires your attention, you can enjoy the physical

644
01:11:47.479 --> 01:11:58.720
sensations of allowing the stress to rip out of your

645
01:11:58.760 --> 01:12:18.600
body to repair outs of every part of your body

646
01:12:28.479 --> 01:13:02.399
and being released from your brain. Ge your mind slowly

647
01:13:07.000 --> 01:13:17.199
but surely. The muscles in your.

648
01:13:17.199 --> 01:14:09.479
Legs relax ras res so very deep, thing rats so deeply.

649
01:14:27.239 --> 01:14:37.479
And the feelings, the pleasant feelings in your arms and shoulders,

650
01:14:55.319 --> 01:15:08.920
deepening each part of your body further and deeper.

651
01:15:18.880 --> 01:15:19.880
And deeper.

652
01:15:34.319 --> 01:15:40.399
Noticin the feelings.

653
01:15:39.600 --> 01:16:04.039
In the back of your neck, the.

654
01:16:04.199 --> 01:16:39.840
Feelings in your wrists, muscles.

655
01:16:41.920 --> 01:16:42.920
In front of.

656
01:16:42.840 --> 01:17:36.560
Your body, I will say, feeling peaceful, deeping. There's a

657
01:17:36.720 --> 01:17:46.479
sense of peace spreads through your very core.

658
01:18:17.039 --> 01:18:37.640
Even when you focus on your mind, your mind becomes.

659
01:18:44.239 --> 01:19:05.720
Be and slower, deep.

660
01:19:20.800 --> 01:20:23.319
Relaxing, so very slow. His stomach, he's fallin you's stomach,

661
01:20:45.399 --> 01:21:05.079
held back. Notice, Notice how relaxed.

662
01:21:08.640 --> 01:21:10.640
You now feel.

663
01:21:19.439 --> 01:21:51.760
In the hole of your back. In a spy from

664
01:21:51.800 --> 01:21:56.840
your brain all the way down the middle of your back,

665
01:22:00.159 --> 01:22:24.239
sending and receiving millions of messages every day, deecomfort increasing

666
01:22:34.760 --> 01:23:40.479
deeply relaxed, your knees relax spreading those signals down your

667
01:23:40.600 --> 01:23:49.279
spine or cord into air, every part of your body,

668
01:24:03.920 --> 01:24:52.199
your shins and your calf muscles. The outbursts feelings of

669
01:24:52.399 --> 01:25:09.560
peace and tranquility spreading through your body, tips of your toes,

670
01:25:13.880 --> 01:26:10.800
to your eyes, your fingers, all the way. You'll lower back, lettinger, reatiner, pace.

671
01:26:26.079 --> 01:26:26.840
To drift in.

672
01:26:34.239 --> 01:27:02.680
Mind, just wondering away. Happy to let go, let go completely,

673
01:27:05.159 --> 01:28:28.319
le her said, tranquil o body, enjoy a sense listening

674
01:28:28.479 --> 01:30:31.239
God for more. Hey, enjoy the space, this space of

675
01:30:31.520 --> 01:32:58.079
peace and safety. Safe, let him go. Maybe we can

676
01:32:58.399 --> 01:33:09.640
just focus on the different parts of your body, just

677
01:33:10.079 --> 01:34:19.039
to notice your forehead and your eyes mutual, so loose,

678
01:34:38.680 --> 01:36:11.840
noticing in the sense of complete freedom, absolute freedom, day day, pace,

679
01:36:12.239 --> 01:37:37.560
wall energy, pace to breeze, so much ease. Yeah, yes,

680
01:37:58.880 --> 01:38:48.960
you may. You may not have noticed your mind drifting, peaceful,

681
01:39:03.039 --> 01:39:24.319
moveing even more deeply in the direction of total blissful pace,

682
01:39:28.479 --> 01:41:31.960
blissful pace directinghhhhhhhhh t to pace Colm so calm, let

683
01:41:32.039 --> 01:41:59.720
him go, peace of mind.

684
01:42:09.600 --> 01:42:14.880
X foty.

685
01:42:31.720 --> 01:43:29.479
C rex clax. Your body feels almost invisible, so very

686
01:43:29.600 --> 01:43:34.840
reflexed and paceful.

687
01:43:41.199 --> 01:43:49.560
So pay.

688
01:44:05.560 --> 01:44:13.079
R le.

689
01:44:29.680 --> 01:44:54.520
So and you could start to notice that you are

690
01:44:54.720 --> 01:45:01.079
feeling more relaxed, even though of not.

691
01:45:02.479 --> 01:45:13.199
Purposely focused your mind upon that sense of physical comfort

692
01:45:13.880 --> 01:45:17.600
that is growing within you throughout your body.

693
01:45:20.399 --> 01:45:24.560
And your mind. Starts to slow.

694
01:45:24.279 --> 01:45:36.359
Down, and that could be almost in recognition of I

695
01:45:36.359 --> 01:45:48.840
guess my speech not being particularly fast, and things just

696
01:45:49.119 --> 01:46:01.960
generally feel calmer. Just by listening to my voice, you

697
01:46:02.079 --> 01:46:09.239
give yourself an opportunity to take a break from the day,

698
01:46:11.399 --> 01:46:18.920
take a break from your life as it is, and

699
01:46:19.000 --> 01:46:26.800
to give yourself a rest, giving yourself permission to take

700
01:46:26.880 --> 01:46:32.439
some time off and to allow your body to relax

701
01:46:34.119 --> 01:46:42.319
and allow your mind to slow down, which in turn

702
01:46:44.680 --> 01:46:54.199
releases the tension any stresses that you had in your body.

703
01:46:56.239 --> 01:47:00.199
It's almost as if the parts of your body just

704
01:47:00.439 --> 01:47:12.159
open up, allowing the negativity out and at the same

705
01:47:12.239 --> 01:47:23.560
time replacing that negativity with positive healing energy, which then

706
01:47:23.720 --> 01:47:33.000
fills your body up and your mind to also starts

707
01:47:33.039 --> 01:47:48.199
to appreciate those feelings of increasing confidence and an almost

708
01:47:48.840 --> 01:48:05.119
uplifting feeling, positive healing and energy that spreads through your

709
01:48:05.119 --> 01:48:16.359
body like a wave of comfort. And all this comes

710
01:48:16.439 --> 01:48:28.520
from just allowing yourself a few minutes, maybe half an hour,

711
01:48:28.960 --> 01:48:34.439
however long you want it to be, to just rest

712
01:48:39.079 --> 01:48:47.960
and allow your mind and your body to almost reset

713
01:48:48.640 --> 01:49:07.319
itself to the settings of comfort and relaxation, calmness, which

714
01:49:07.359 --> 01:49:20.520
allows more room for feelings of pleasure and happiness to

715
01:49:20.800 --> 01:49:30.239
move around your body and into your mind, almost as

716
01:49:30.239 --> 01:49:39.399
if your mind and your body are sinking together, almost

717
01:49:39.720 --> 01:49:53.800
mirroring each other, with that growing positivity and calmness, And

718
01:49:53.840 --> 01:50:01.720
it feels nice, really does feel nice to know that

719
01:50:01.760 --> 01:50:10.960
you are the one that has allowed yourself to feel

720
01:50:11.399 --> 01:50:19.720
more comfort and to experience.

721
01:50:21.319 --> 01:50:22.720
More of this.

722
01:50:24.279 --> 01:50:39.680
Deep relaxation spreading throughout your body. And as I focus

723
01:50:41.000 --> 01:50:47.199
on each part of your body, you can notice that.

724
01:50:46.960 --> 01:50:47.920
That part.

725
01:50:51.640 --> 01:51:04.840
Becomes even more relaxed just by focusing on it becomes

726
01:51:05.039 --> 01:51:18.159
even more calm and comfortable just by focusing. And as

727
01:51:18.199 --> 01:51:26.279
I move down your body, starting at your head, the

728
01:51:26.399 --> 01:51:32.920
parts that you have already focused on will continue to

729
01:51:33.079 --> 01:51:40.760
relax deeply, and those parts that have not yet focused

730
01:51:40.800 --> 01:51:54.159
on or just automatically release any remain intention in anticipation

731
01:51:54.520 --> 01:52:07.560
of even more comfort about to come. Now, I'm going

732
01:52:07.600 --> 01:52:14.560
to start by focusing on your forehead. Just being aware

733
01:52:14.880 --> 01:52:23.479
of the feelings of your forehead and any background sounds

734
01:52:25.239 --> 01:52:30.119
like mister Herbert the pigeon can just allow you to

735
01:52:30.279 --> 01:52:37.560
feel even more relaxed. Just means you in the moment,

736
01:52:40.640 --> 01:52:46.039
this isn't this isn't a sterile environment. This is the world.

737
01:52:49.439 --> 01:52:55.520
I live in the countryside, so there's lots of nature

738
01:52:56.000 --> 01:53:06.560
sounds around. So as you focus on your forehead, just

739
01:53:06.760 --> 01:53:12.000
notice how it becomes even more relaxed as.

740
01:53:11.880 --> 01:53:20.760
You focus only on my voice and that part of

741
01:53:20.840 --> 01:53:23.159
your body.

742
01:53:26.520 --> 01:53:34.840
Moving down to your eyes, focusing on your eyes, noticing

743
01:53:37.279 --> 01:53:41.680
how your eyelids feel.

744
01:53:41.560 --> 01:53:44.159
So heavy.

745
01:53:44.680 --> 01:53:51.800
Yet so light at the same time, and all the

746
01:53:51.880 --> 01:54:04.800
muscles around your eyes relaxing completely. Moving your focus down

747
01:54:04.840 --> 01:54:12.039
to your mouth, your lips, your tongue, your teeth, your comes,

748
01:54:14.439 --> 01:54:29.159
the whole of your mouth, relaxing, calm and loose. As

749
01:54:29.199 --> 01:54:37.159
you focus now on your jaw, not just a part

750
01:54:37.239 --> 01:54:42.079
of your jaw near your mouth, your chin, but all

751
01:54:42.119 --> 01:54:46.720
the way up the size of your face to your ears,

752
01:54:48.880 --> 01:54:50.279
the hole of.

753
01:54:50.399 --> 01:54:56.840
Your jaw, feeding.

754
01:54:58.079 --> 01:55:00.199
More relax.

755
01:55:04.000 --> 01:55:12.479
And calm.

756
01:55:12.960 --> 01:55:22.119
Focusing on your neck, the front of your neck and

757
01:55:22.159 --> 01:55:35.199
your throat relaxing and loose and calm. The side of

758
01:55:35.279 --> 01:55:44.239
your neck, right and left side of your neck relax

759
01:55:44.720 --> 01:55:59.880
and lease and calm, And now the back of your neck.

760
01:56:03.239 --> 01:56:12.680
Focus in on the back of your neck, letting go

761
01:56:13.159 --> 01:56:19.000
of any tension that may have been there before, and

762
01:56:19.640 --> 01:56:33.319
enjoying that sense of increasing comfort and release. Then you

763
01:56:33.439 --> 01:56:44.239
can experience in the back of your neck, moving down

764
01:56:44.720 --> 01:56:52.079
your back and moving either side of your spine right

765
01:56:52.079 --> 01:56:53.000
from the top.

766
01:56:52.840 --> 01:56:53.880
Of your back.

767
01:56:55.439 --> 01:56:59.119
All the way down to the bottom of your back

768
01:57:05.119 --> 01:57:16.560
down to your lower back. As you move up and

769
01:57:16.680 --> 01:57:25.760
down your spine, you can feel the muscles either side

770
01:57:25.800 --> 01:57:40.520
of your spine relaxing even more. And as those muscles relax,

771
01:57:42.640 --> 01:57:50.600
that sense of comfort starts to spread outwards from your

772
01:57:50.640 --> 01:58:00.199
spine into both sides of your back, the top of

773
01:58:00.279 --> 01:58:07.199
your back, the middle, and your lower back. And as

774
01:58:07.239 --> 01:58:14.760
you scan gently and slowly up and down your back,

775
01:58:17.119 --> 01:58:21.479
there's the muscles in the top of your back relax

776
01:58:22.039 --> 01:58:29.640
and become looser. The muscles in the middle of your

777
01:58:29.720 --> 01:58:37.159
back also seem to just almost divide from each other,

778
01:58:38.079 --> 01:58:54.319
separating and almost melting, And in your lower back there

779
01:58:54.399 --> 01:59:07.119
seems to be an extra special feeling of comfort. The

780
01:59:07.439 --> 01:59:13.800
spreads into your hips, sit down your lower back, into

781
01:59:13.800 --> 01:59:25.119
your hips, into the area where your cosicks are, and

782
01:59:25.239 --> 01:59:34.239
into your buttocks, and all those muscles that spread bring

783
01:59:34.239 --> 01:59:43.760
your lower back into your hip area, start to melt,

784
01:59:48.199 --> 02:00:00.720
start to reading, let go, and even nowhere about to

785
02:00:01.159 --> 02:00:07.960
focus on your shoulders, your back and your spine will

786
02:00:08.000 --> 02:00:29.159
continue to let go, continue to relax so calmly, and

787
02:00:29.199 --> 02:00:34.920
as you focus on your shoulders, you may notice they're

788
02:00:35.000 --> 02:00:49.920
already feeling really loose, They're already.

789
02:00:52.199 --> 02:01:05.800
Feeling calm and fear.

790
02:01:10.159 --> 02:01:18.520
Those muscles then move from your neck into your shoulders.

791
02:01:25.000 --> 02:01:36.720
Feel so soft and gentle, so smooth.

792
02:01:42.159 --> 02:01:54.439
And calm, and.

793
02:01:54.640 --> 02:02:07.520
The feeling in your shoulders seems to spread deep into

794
02:02:07.560 --> 02:02:18.000
your shoulders, a sense of relaxation, not just traveling deeply

795
02:02:18.359 --> 02:02:35.319
into your muscles, but also relaxing the bones and moving

796
02:02:35.439 --> 02:02:43.760
all the way to underneath your arms, relaxing a whole

797
02:02:43.920 --> 02:02:48.920
area between the tops of your shoulders and underneath your

798
02:02:49.079 --> 02:02:56.760
arms healing.

799
02:02:59.600 --> 02:03:00.399
If you so.

800
02:03:02.239 --> 02:03:14.279
Relaxed and comfortable in your shoulders, which sense that's.

801
02:03:15.960 --> 02:03:18.039
Deep healing.

802
02:03:21.000 --> 02:03:38.520
Message into your arms, you may feel almost as if

803
02:03:38.560 --> 02:03:43.560
your arms are not even there, because they're so.

804
02:03:44.319 --> 02:03:48.439
Relaxed, so.

805
02:03:49.920 --> 02:04:18.640
Deeply relaxed, so so calm.

806
02:04:19.199 --> 02:04:26.279
So this.

807
02:04:33.720 --> 02:04:45.119
The feelings spreading all the way down your arms to elbows,

808
02:04:48.880 --> 02:05:18.239
including your elbows, circumfort spreads away into rests, your forearms,

809
02:05:18.840 --> 02:05:42.399
under wrists so heavy, yet at the same time sunlight

810
02:05:45.600 --> 02:06:16.319
and gentle frek sip now on.

811
02:06:18.600 --> 02:07:12.079
Your hands, my hands, so peaceful in your hands, with

812
02:07:12.239 --> 02:07:31.199
a sense of real pace, just seems to.

813
02:07:35.319 --> 02:08:14.720
Feel so familiar on your hands, relax deeply else things

814
02:08:47.640 --> 02:09:54.439
it's you think, it taps, making your attention to affront

815
02:09:54.840 --> 02:11:45.520
your body shuts the new focus to the legs, musculs

816
02:11:47.680 --> 02:12:42.079
and your finds and names s relax, calf muscles, just

817
02:12:42.399 --> 02:14:50.600
shaves composia. See then you saint.

818
02:14:57.279 --> 02:14:58.760
So pays on.

819
02:15:00.960 --> 02:16:00.520
Circom sit peaceful, sircom sir peaceful sycom so peace fall

820
02:16:09.119 --> 02:16:11.039
RelA same.

821
02:16:15.960 --> 02:16:16.399
Piece.

822
02:16:17.199 --> 02:16:22.279
Fall came.

823
02:16:30.199 --> 02:16:43.239
Love and deep relaxation, to spread your chest, your story, relaxed,

824
02:16:50.840 --> 02:16:52.239
lets me go.

825
02:16:55.959 --> 02:16:59.319
Everything.

826
02:17:07.920 --> 02:17:13.920
So I'm gonna start counting down now from twenty down

827
02:17:13.959 --> 02:17:22.120
to one. You can imagine in a way it's like

828
02:17:22.879 --> 02:17:29.360
just walking down some steps and each step or twenty steps,

829
02:17:29.399 --> 02:17:38.799
and each step represents a level of comfort. Each step

830
02:17:39.079 --> 02:17:54.639
represents a deepening of that comfort, and the furvies you

831
02:17:54.760 --> 02:17:56.799
walk down those steps.

832
02:17:56.399 --> 02:17:56.479
The.

833
02:17:58.239 --> 02:19:55.399
Deeper and more La phil so starting with number twenty twenty, nineteen, eighteen, seventeen,

834
02:20:41.639 --> 02:25:48.040
sixteenhhhhhhhhhh three fourhhhhhh f s.

835
02:24:48.120 --> 02:24:48.479
Two we.

836
02:27:12.200 --> 02:29:07.799
Usus no eight.

837
02:30:06.680 --> 02:36:19.000
Shhhhhhhhh six four shhhhhhhh, the.

838
02:36:50.200 --> 02:37:57.399
Musing to.

839
02:38:52.159 --> 02:39:04.879
As you focus on your eyes, We're gonna count down

840
02:39:05.200 --> 02:39:16.399
from ten down to one, focusing just on your eyes,

841
02:39:20.120 --> 02:39:23.319
your eyelids, the muscles around.

842
02:39:22.920 --> 02:39:26.920
Your eyes, your.

843
02:39:26.760 --> 02:39:45.479
Eye walls themselves, our whole area that makes up your eye.

844
02:39:46.760 --> 02:39:54.200
And as we count down from ten down to one,

845
02:39:54.520 --> 02:40:07.520
whilst focus in on your eyes, you'll become twice is

846
02:40:07.680 --> 02:40:20.200
relaxed with each number counting down that you may find

847
02:40:23.719 --> 02:40:29.559
the what you want to do is just drift off

848
02:40:29.799 --> 02:40:39.000
to sleep. And if that's what you want, then just

849
02:40:39.079 --> 02:40:52.239
allow yourself to do that. Now, focusing on your eyes,

850
02:40:54.319 --> 02:40:59.680
I'm going to begin counting down from ten down to

851
02:40:59.799 --> 02:41:13.680
one right now, two.

852
02:41:39.879 --> 02:46:23.719
Nine eight z F four.

853
02:47:36.959 --> 02:49:26.280
Three us.

854
02:49:51.959 --> 02:50:30.559
U one. So count down from ten to one ten.

855
02:50:32.200 --> 02:50:34.719
Nine eight.

856
02:50:37.239 --> 02:50:45.440
Seven six five four.

857
02:50:48.040 --> 02:50:54.559
Three two one.

858
02:50:59.760 --> 02:50:59.879
Hm.

859
02:51:01.319 --> 02:51:04.280
And maybe that was a bit too quick in order

860
02:51:04.280 --> 02:51:08.280
to relax. Maybe it's a bit too fast for you

861
02:51:08.520 --> 02:51:18.280
to notice the calming of your body, maybe even a

862
02:51:18.319 --> 02:51:22.360
little bit of pressure there, Like you're count it down from.

863
02:51:22.200 --> 02:51:22.879
Ten to one.

864
02:51:22.959 --> 02:51:24.399
Would you expect me to do?

865
02:51:24.680 --> 02:51:29.600
Man, expect me to STI go with floppy just because.

866
02:51:29.319 --> 02:51:38.520
You're counting down. You could try it again, but this

867
02:51:38.719 --> 02:51:44.399
time I'll go a bit slower this time, and you

868
02:51:44.600 --> 02:51:49.920
focus on the whole of your body before we focus

869
02:51:49.959 --> 02:51:51.280
on your legs.

870
02:51:53.079 --> 02:51:54.280
Just notice.

871
02:51:55.399 --> 02:52:08.239
How your body does start to feel more relaxed with

872
02:52:09.440 --> 02:52:43.000
every number that I count down ten nine, eight, seven, six,

873
02:52:51.360 --> 02:54:01.319
five four three one. I just notice how how you feel, generally,

874
02:54:01.719 --> 02:54:16.040
how your body feels. It's not necessarily even about counting

875
02:54:16.159 --> 02:54:23.399
down from ten to one. It's that space that you have,

876
02:54:24.600 --> 02:54:48.200
that space between being active physically or mentally, just sitting

877
02:54:48.399 --> 02:54:53.319
or lying down, just being there, not doing anything, not

878
02:54:53.520 --> 02:55:01.000
saying anything, or needing to think about anything. It opens

879
02:55:01.079 --> 02:55:04.239
up a space, you know, a bit of a space,

880
02:55:05.159 --> 02:55:05.840
a gap.

881
02:55:11.920 --> 02:55:15.479
And the more I came down from ten to one,

882
02:55:16.600 --> 02:55:24.920
the bigger that gap becomes. So there's that gap of calmness,

883
02:55:26.079 --> 02:55:28.360
of comfort, relaxation.

884
02:55:34.239 --> 02:55:47.120
It's a nice feeling and it moves those stresses or

885
02:55:47.120 --> 02:56:01.120
discomforts physically or emotionally, moves away, allows you.

886
02:56:03.719 --> 02:56:04.239
To just.

887
02:56:07.200 --> 02:56:13.079
Slow down. So I'm going to count a game from

888
02:56:13.079 --> 02:56:21.319
ten down to one and notice that gap widening. The

889
02:56:21.440 --> 02:56:27.159
gap And as it widens, it's almost like that the

890
02:56:27.399 --> 02:56:44.959
stress and attention falls into the gap and gives you

891
02:56:45.040 --> 02:57:27.520
that distance, that space. Now ten nine eight seven, six,

892
02:57:40.239 --> 02:59:01.479
five four three one. How did you work body feel?

893
02:59:03.680 --> 02:59:04.000
Now?

894
02:59:16.559 --> 02:59:20.799
Can you notice that? Do you feeling calmer.

895
02:59:28.280 --> 02:59:28.440
There?

896
02:59:28.479 --> 02:59:57.479
You're feeling more relaxed as we now focus on your legs,

897
02:59:58.920 --> 03:00:19.520
just your les. We're just gonna start with focusing on

898
03:00:19.799 --> 03:00:38.959
your thighs. Of course, it's not the most exciting thing

899
03:00:39.120 --> 03:00:45.680
to be doing, because I'm sure, like most of your

900
03:00:45.680 --> 03:00:57.399
body is not a lot going on right now. Just

901
03:00:57.559 --> 03:01:03.719
focusing on the whole of your thoughts, the tops of

902
03:01:03.760 --> 03:01:09.840
your thighs, the sides of your fires, the bottoms of

903
03:01:09.920 --> 03:01:16.959
your thighs, your outer thighs, and your inner thighs, basically

904
03:01:17.079 --> 03:01:20.799
the whole of your thigh that leads into your hip

905
03:01:24.799 --> 03:01:35.600
and it goes down to your knee joints. Now, this

906
03:01:35.719 --> 03:01:43.200
is a big area. It's a very heavy area. It's

907
03:01:43.360 --> 03:01:49.799
very strong, probably the strongest muscles in your body or

908
03:01:49.840 --> 03:02:06.200
in your thighs. But I don't think we perhaps give

909
03:02:06.360 --> 03:02:19.600
enough attention to our thighs. Perhaps we don't acknowledge how

910
03:02:19.680 --> 03:02:41.600
important our thighs are to our lives, how much they

911
03:02:41.639 --> 03:02:55.680
actually do for us all through our lives. And it

912
03:02:55.319 --> 03:03:01.239
may seem sound really weird, but I think that all

913
03:03:01.360 --> 03:03:09.079
of our body parts, especially our thighs, need some TLC,

914
03:03:12.280 --> 03:03:25.600
a bit of love shown, a bit of acknowledgement, thank you,

915
03:03:28.600 --> 03:03:33.360
gratitude for our thighs.

916
03:03:33.559 --> 03:03:34.200
Do for us.

917
03:03:40.719 --> 03:03:46.399
And I know this may sound a bit strange. Maybe

918
03:03:46.399 --> 03:03:49.239
you think, why am I sure that I should be

919
03:03:49.280 --> 03:03:54.040
held in the garden hugging a tree or something. Well,

920
03:03:58.159 --> 03:04:01.680
it's hard to set a microphone up a tree. That's

921
03:04:01.719 --> 03:04:04.479
why I'm doing this indoors. Otherwise I would be outside

922
03:04:04.479 --> 03:04:10.559
in a tree. I can't see the television from the tree.

923
03:04:14.760 --> 03:04:19.040
If you move down to your knees gain such an

924
03:04:19.079 --> 03:04:28.799
important part. And I think we don't necessarily I'll speak

925
03:04:28.840 --> 03:04:36.680
for myself. I don't necessarily appreciate all that my needs

926
03:04:36.719 --> 03:04:41.600
to do for me until I have a problem with

927
03:04:41.680 --> 03:04:46.639
my knee. It's occasionally, if I ever maybe i'll bash

928
03:04:46.760 --> 03:04:52.799
it or it's aching for some reason. It's then that

929
03:04:52.879 --> 03:04:58.479
I realize how much it does. You know, the benefit

930
03:04:58.559 --> 03:05:06.079
of being able to use my legs without any kind

931
03:05:06.120 --> 03:05:13.760
of physical discomfort is a beautiful thing that's possibly not

932
03:05:13.879 --> 03:05:25.600
appreciated until it's temporarily removed. You know that's comfort. But

933
03:05:25.680 --> 03:05:30.360
as you focus on your knees, regardless of how your

934
03:05:30.440 --> 03:05:39.360
knees feel, you can have that sense of gratitude and

935
03:05:39.600 --> 03:05:42.280
love to your knees for all that they do for you.

936
03:05:52.760 --> 03:05:56.040
And you can still have that attention on your thighs.

937
03:05:56.680 --> 03:06:03.079
Maybe notice how your thighs feel. Maybe you've noticed that

938
03:06:03.200 --> 03:06:21.959
they are relaxing more deeply as you focus now on

939
03:06:22.040 --> 03:06:26.600
the bottoms of your legs, your shins, and your calf muscles,

940
03:06:27.040 --> 03:06:34.799
the bones between your knees and your feet incorporate, and

941
03:06:34.840 --> 03:06:47.200
of course your ankles so important. Anyone that's had even

942
03:06:47.600 --> 03:06:54.360
like the slightest sprain of an ankle knows how how

943
03:06:54.479 --> 03:07:04.639
much we take our ankles for granted. And it's kind

944
03:07:04.639 --> 03:07:10.200
of strange in a way when you think that. You know, logically,

945
03:07:10.479 --> 03:07:13.600
our wrists are a lot thinner than the rest of

946
03:07:13.600 --> 03:07:18.319
our arms, which is okay, it doesn't I can't see

947
03:07:18.319 --> 03:07:21.879
any problem with that because we're just picking stuff up

948
03:07:23.399 --> 03:07:29.040
by our ankles so much thinner than the rest of

949
03:07:29.079 --> 03:07:39.959
our legs. And from a physics perspective or logical even

950
03:07:40.040 --> 03:07:45.760
it doesn't really make sense that all this weight would

951
03:07:45.840 --> 03:07:53.040
ultimately be resting on your ankles then leading to your feet,

952
03:07:57.600 --> 03:08:06.479
that thin area, thin bone. Yeah, it does so much

953
03:08:06.520 --> 03:08:13.600
great work. Supports us, supports our body for a lifetime,

954
03:08:18.360 --> 03:08:27.520
helps us to balance, It helps you to get her

955
03:08:27.520 --> 03:08:37.000
around and be mobile. And there's the calf muscles. Of course,

956
03:08:42.040 --> 03:08:44.879
when I was younger, I couldn't see the pointing. Calf

957
03:08:44.959 --> 03:08:50.879
muscles didn't seem to do anything. Okay, if I walked

958
03:08:50.920 --> 03:08:54.639
around on tiptoes, then my calf muscles get some work.

959
03:08:56.000 --> 03:08:58.600
But of course that's not true. The calf muscles are

960
03:08:58.600 --> 03:09:08.520
being used whenever we use that legs and your shins

961
03:09:11.760 --> 03:09:20.799
there to protect your lower legs, shaped in a way,

962
03:09:22.600 --> 03:09:34.760
almost as a protector for the bone, leading of course

963
03:09:34.799 --> 03:09:44.959
to your ankles and your feet. But we're not going

964
03:09:45.040 --> 03:09:47.200
to focus on your feet. We're just going to focus

965
03:09:47.239 --> 03:09:53.920
on the legs. I realize, and now that I've mentioned

966
03:09:53.920 --> 03:09:58.639
your feet, you'll probably focusing on them anyway, So maybe

967
03:09:58.680 --> 03:10:04.879
I should focus on your f a little bit. You

968
03:10:04.879 --> 03:10:09.559
can have them in your awareness the same as you

969
03:10:10.159 --> 03:10:14.040
have your thighs in your awareness. Even though we haven't

970
03:10:14.079 --> 03:10:19.840
been focusing on your thighs a few minutes and we're

971
03:10:19.920 --> 03:10:34.360
focusing on your ankles, there's still that sensation of comfort

972
03:10:37.040 --> 03:10:49.000
in your thighs, and there's that movement of energy because

973
03:10:49.040 --> 03:10:56.000
the thighs hold lots of different sensations. Of course, there's

974
03:10:56.040 --> 03:11:00.840
the muscles, the big strong muscles that we have in

975
03:11:00.879 --> 03:11:14.879
our thighs, but the skin on the outside of the thighs,

976
03:11:15.719 --> 03:11:20.440
as in the outside of all of our body can

977
03:11:20.479 --> 03:11:31.879
be very sensitive, sensitive to the touch, sensitive to temperature.

978
03:11:38.399 --> 03:11:45.959
And inside your thighs the bones, there's the muscle, there's

979
03:11:46.000 --> 03:11:50.840
the blood, vessels, the ar trees, to all this stuff

980
03:11:50.879 --> 03:11:59.959
that inside your thighs. I guess sometimes it'd be nice

981
03:12:00.040 --> 03:12:03.920
so if you could actually put your fingers inside your

982
03:12:03.959 --> 03:12:10.200
thighs and a message, so you can message on the outside,

983
03:12:10.399 --> 03:12:13.360
of course, but to be able to get deep into

984
03:12:13.399 --> 03:12:18.959
the muscles, to be able to just massage inside your thighs,

985
03:12:19.719 --> 03:12:28.159
message in the bones of your leg, massage in all

986
03:12:28.239 --> 03:12:35.239
the veins, just gently healing your thighs.

987
03:12:38.520 --> 03:12:40.200
And you can move down.

988
03:12:41.879 --> 03:12:47.000
Message and inside your knees, just message in those bones,

989
03:12:47.959 --> 03:12:55.040
but with healing fingertips spreading that healing energy deep into

990
03:12:55.079 --> 03:13:04.799
the choice your knees. Of course, there's the back of

991
03:13:04.920 --> 03:13:11.040
your your need and the inside crease where your need is.

992
03:13:12.639 --> 03:13:18.159
It's a very sensitive area. Very it feels very nice

993
03:13:18.200 --> 03:13:22.799
when you stroke it. That might be because it's an

994
03:13:22.840 --> 03:13:28.120
area that's not really touched very often. It's almost like

995
03:13:28.200 --> 03:13:34.840
a hidden part that crease in your legs. It's almost

996
03:13:37.159 --> 03:13:41.719
like a part that has a sensitivity which is a

997
03:13:41.760 --> 03:13:52.799
little bit different. Of course, it's protected by your legs.

998
03:14:00.079 --> 03:14:04.319
So you can imagine putting your fingers into that crease

999
03:14:05.159 --> 03:14:14.319
in your legs. Fold in between your legs, you can

1000
03:14:14.360 --> 03:14:19.920
just message with your fingertips. Imagine your fingertips going inside,

1001
03:14:21.600 --> 03:14:29.639
message in the muscle or tissue. You can of course

1002
03:14:29.799 --> 03:14:36.520
field the bones of your knees, heading through your fingertips,

1003
03:14:43.840 --> 03:14:49.200
and then as you go down to your calf muscles,

1004
03:14:49.559 --> 03:14:51.360
and that's the part I'd like to be able to

1005
03:14:52.120 --> 03:14:59.440
really put my fingertips deep inside my calf muscles, massage

1006
03:14:59.520 --> 03:15:08.639
in every single tissue of that muscle, healing every part,

1007
03:15:14.600 --> 03:15:20.680
and then doing the same for my shins, massage and

1008
03:15:21.559 --> 03:15:28.559
generally stroking the bones, generally stroking them, healing in a

1009
03:15:28.639 --> 03:15:35.840
loving way because they deserve to be treated. There's the

1010
03:15:35.920 --> 03:15:39.879
precious bones that they are, because our legs are so

1011
03:15:40.079 --> 03:15:43.639
precious as in all the other parts of our body,

1012
03:15:46.120 --> 03:16:00.239
the more precious of any chore on the planet. You

1013
03:16:00.319 --> 03:16:12.440
start to think about your legs in this way, it

1014
03:16:12.520 --> 03:16:15.239
can change your perspective.

1015
03:16:17.959 --> 03:16:19.239
It might sound a bit.

1016
03:16:22.120 --> 03:16:26.440
A bit silly to start with the idea of having

1017
03:16:27.319 --> 03:16:37.319
love for your legs, showing appreciation for your thighs, wanting

1018
03:16:37.479 --> 03:16:41.479
to be able to put your hands in your thighs,

1019
03:16:43.600 --> 03:16:50.040
massage the muscles and the bones, and to get your

1020
03:16:50.079 --> 03:16:58.600
fingers deep in there, releasing all tension. Just to show

1021
03:17:00.479 --> 03:17:07.879
how much you care about your legs, how much you

1022
03:17:07.959 --> 03:17:10.879
care for what your legs.

1023
03:17:10.719 --> 03:17:19.799
Do for you regularly, your needs, your cars, your ankles,

1024
03:17:24.040 --> 03:17:30.319
the strength of your ankles, considering.

1025
03:17:29.799 --> 03:17:34.360
How thin they are compared to the rest of your legs,

1026
03:17:34.479 --> 03:17:48.200
especially your thighs. Yeah, they're so strong, so flexible, absolutely

1027
03:17:48.399 --> 03:17:57.079
amazing things. Your ankles are truly.

1028
03:17:57.000 --> 03:17:57.920
A gift.

1029
03:18:00.200 --> 03:18:08.959
Of what they do for you, supporting all that weight,

1030
03:18:10.920 --> 03:18:15.319
regardless of how what weight you are, even if you

1031
03:18:15.440 --> 03:18:20.200
only eat ate stone, there's still a lot of weight

1032
03:18:20.399 --> 03:18:27.120
for these little ankles. How am a lot heavier than

1033
03:18:27.159 --> 03:18:37.159
eight stone double down. Yet my ankles support my body

1034
03:18:37.879 --> 03:18:38.520
all the time.

1035
03:18:42.200 --> 03:18:44.000
Whether they do give.

1036
03:18:43.840 --> 03:18:48.440
Off a sigh of relief when I sit down, that's

1037
03:18:49.280 --> 03:18:56.239
in fact my whole legs to my feet feet or

1038
03:18:56.360 --> 03:18:59.479
to go my toes clap.

1039
03:19:00.680 --> 03:19:01.440
I'm so happy.

1040
03:19:21.200 --> 03:19:30.440
Your legs really are amazing, And I know there talking

1041
03:19:30.479 --> 03:19:36.879
about talking about your legs is probably possibly among the

1042
03:19:36.920 --> 03:19:42.559
most most boring things I've ever heard anyone say. Possibly

1043
03:19:45.399 --> 03:19:52.120
you're boring or not everything I said is true. Your

1044
03:19:52.200 --> 03:20:06.879
legs are amazing. M Your les deserve not just respect,

1045
03:20:12.680 --> 03:20:14.440
they deserve to relax.

1046
03:20:15.799 --> 03:20:16.200
Deeply.

1047
03:20:23.479 --> 03:20:26.840
They deserve to take some time out of the day

1048
03:20:29.000 --> 03:20:50.120
to just let go completely. Your legs.

1049
03:20:55.200 --> 03:20:58.280
Really can relax.

1050
03:21:05.559 --> 03:21:09.520
Because the legs are so such a most, you know,

1051
03:21:09.719 --> 03:21:15.719
very important part of your body. When you relax your legs,

1052
03:21:15.760 --> 03:21:23.040
the rest of your body also naturally follows in that

1053
03:21:26.719 --> 03:21:37.680
journey of comfort. Like I feel it in my hips.

1054
03:21:38.959 --> 03:21:46.120
My hips feel really loose, and also my lower back

1055
03:21:46.159 --> 03:21:52.760
as well. My lower back really feels it feels stretched,

1056
03:21:53.879 --> 03:21:56.959
even though I'm just sitting in a chair and there's

1057
03:21:57.000 --> 03:21:58.559
no stretching.

1058
03:22:00.680 --> 03:22:02.280
As far as I'm aware that I'm doing.

1059
03:22:03.280 --> 03:22:05.959
It's almost as if the muscles are just relaxed so

1060
03:22:06.159 --> 03:22:12.120
much that there is a natural stretch as the tension

1061
03:22:12.959 --> 03:22:34.280
has reduced a lot. And I'm now going to count

1062
03:22:34.319 --> 03:22:43.600
down from ten down to one, and you can continue

1063
03:22:44.040 --> 03:23:10.319
to feel wonderfully relaxed. Ten nine, eight, seven, six, five,

1064
03:23:14.959 --> 03:23:43.000
four three two one relax. So I'm just going to

1065
03:23:43.079 --> 03:23:48.520
count down five down to one, and as a countdown,

1066
03:23:49.760 --> 03:23:54.600
if you just focus on the numbers, just the numbers

1067
03:23:56.159 --> 03:24:05.559
counting down, and notice how you feel in this moment.

1068
03:24:06.920 --> 03:24:07.719
As you hear the.

1069
03:24:07.719 --> 03:24:12.520
Numbers counting down, knowing that those numbers.

1070
03:24:14.440 --> 03:24:17.000
Counting down represent you.

1071
03:24:18.719 --> 03:24:28.680
Feeling calmer, not just in your body, but also relaxing

1072
03:24:28.799 --> 03:24:29.840
your mind.

1073
03:24:32.280 --> 03:24:33.280
Just notice how.

1074
03:24:33.200 --> 03:24:39.079
You feel there's nothing to do, there's nothing to say,

1075
03:24:39.719 --> 03:24:56.760
there's nothing to think about, starting with number five, four,

1076
03:25:06.319 --> 03:25:42.120
three two one. How as you notice the gradual letting

1077
03:25:42.200 --> 03:25:50.719
go of the tension in your body, you may also

1078
03:25:51.280 --> 03:25:54.079
begin to notice and be aware.

1079
03:25:55.559 --> 03:25:57.120
Of how your mind.

1080
03:25:57.840 --> 03:26:05.840
Is starting to slow down. This is just a natural

1081
03:26:06.559 --> 03:26:14.559
thing that happens. It's not really a special procedure. It's

1082
03:26:14.639 --> 03:26:20.000
just natural because as your body relaxes, your mind also

1083
03:26:20.680 --> 03:26:25.680
starts to relax, and the more your mind relaxes, the

1084
03:26:25.680 --> 03:26:31.159
more your body relaxes. It's just a continuous circle of relaxation.

1085
03:26:37.159 --> 03:26:45.719
And there's that calmness that comes from relative quietness. You know,

1086
03:26:45.840 --> 03:26:51.440
even even if there's background sounds either your side or mind,

1087
03:26:53.120 --> 03:26:59.079
it's still going to be quite calm. You know, you

1088
03:26:59.120 --> 03:27:04.360
haven't got the television on, there's no music in the background,

1089
03:27:04.440 --> 03:27:07.159
unless you're listening to the recorded with music. Of course,

1090
03:27:11.959 --> 03:27:14.120
you're very likely not going to be sitting in a

1091
03:27:14.239 --> 03:27:17.360
room with other people. Of Course, you might be but

1092
03:27:18.639 --> 03:27:22.000
generally it's more ideal if you can do this on

1093
03:27:22.040 --> 03:27:33.399
your own, so no distractions, and when you stop thinking

1094
03:27:33.440 --> 03:27:48.840
about stuff, relaxation automatically rises, a sense of comfort.

1095
03:27:50.239 --> 03:27:55.680
Starts to grow, and.

1096
03:27:57.399 --> 03:28:02.719
Without trying to build it up into something fantastical or

1097
03:28:06.040 --> 03:28:16.799
something magical, this is just a natural process.

1098
03:28:14.000 --> 03:28:16.799
Something that's easy.

1099
03:28:18.719 --> 03:28:25.520
To accomplish. In fact, it's almost you know, the sense

1100
03:28:25.600 --> 03:28:32.440
of relaxing completely happens really when you put no effort

1101
03:28:32.719 --> 03:28:34.200
into it.

1102
03:28:34.200 --> 03:28:36.639
It's not something that you can really force.

1103
03:28:39.280 --> 03:28:48.879
It's something that happens naturally. And part of the process

1104
03:28:49.040 --> 03:29:00.360
of this recording and others is simply two allow you

1105
03:29:02.639 --> 03:29:13.520
to take advantage of this space, this time, to just

1106
03:29:17.680 --> 03:29:22.520
let go, to just be here.

1107
03:29:23.680 --> 03:29:36.639
To be in tune with how you feel, yet with

1108
03:29:37.319 --> 03:29:38.559
the intention.

1109
03:29:40.239 --> 03:29:51.719
Of wanting to relax deeply and maybe even to fall asleep,

1110
03:29:52.879 --> 03:29:58.079
depending on what it is that you wish for yourself

1111
03:29:59.760 --> 03:30:00.639
in this moment.

1112
03:30:07.600 --> 03:30:10.239
As we know, relaxing.

1113
03:30:11.159 --> 03:30:19.319
Is the majority of the process of falling asleep. The

1114
03:30:19.360 --> 03:30:23.520
actual falling asleep part is the tiny bit at the end.

1115
03:30:26.840 --> 03:30:41.559
The deeper relaxed you become, the easier you find yourself drifting.

1116
03:30:50.959 --> 03:30:57.520
But you can also if you choose stay focused on

1117
03:30:57.680 --> 03:31:26.000
my voice and really enjoy the process, gradually relaxing each

1118
03:31:26.440 --> 03:31:53.040
muscle in your body effortlessly and just observing the sensation

1119
03:31:58.280 --> 03:32:14.239
of letting go completely. This time, I'm gonna count from

1120
03:32:14.440 --> 03:32:17.920
six down to one.

1121
03:32:21.639 --> 03:32:25.959
You can notice your mind.

1122
03:32:27.239 --> 03:32:40.719
Calming down more with each number that you hear me say, naturally,

1123
03:32:41.719 --> 03:34:54.479
feeling calm and slow, peaceful sex five, four, three, fo

1124
03:35:44.399 --> 03:35:51.399
being aware how you might to slow.

1125
03:35:53.239 --> 03:35:58.200
Right down, sinking.

1126
03:36:00.319 --> 03:36:21.040
Deeply into relaxation. And as you focus on your mind,

1127
03:36:20.920 --> 03:36:33.440
you may notice that there are some thoughts still there,

1128
03:36:33.440 --> 03:36:43.000
maybe some stubborn thoughts that for some reason perhaps need

1129
03:36:43.079 --> 03:36:58.280
your attention. So what you can do is send love

1130
03:36:58.479 --> 03:37:12.280
to those thoughts. Sprinkle those thoughts with love, my little

1131
03:37:12.280 --> 03:37:18.239
petals from a flower. Just sprinkle over them petals feel

1132
03:37:18.280 --> 03:37:25.440
good love towards those thoughts, to let those thoughts know

1133
03:37:25.760 --> 03:37:33.000
that you're not abandoned in them. You just need them.

1134
03:37:33.440 --> 03:37:44.559
You require them to just calm down, slow down, quiet

1135
03:37:44.879 --> 03:38:00.879
down for now. So as you focus on those thoughts

1136
03:38:02.079 --> 03:38:07.440
as we countdown this time from seven down to one,

1137
03:38:07.760 --> 03:38:22.040
with each number, just imagine sprinkling those flower petals of love, kindness,

1138
03:38:23.399 --> 03:38:35.319
gratitude over those thoughts, which will allow them to just

1139
03:38:36.719 --> 03:38:51.760
not away and relax deeply of every number, those thoughts

1140
03:38:51.840 --> 03:38:53.319
will become more.

1141
03:38:57.040 --> 03:38:58.520
And more relaxed.

1142
03:39:04.079 --> 03:40:26.799
Start him. If not the seven, six, five, four, three,

1143
03:41:35.440 --> 03:41:58.360
Let you know, notice how relaxed your feeling in your body.

1144
03:42:01.280 --> 03:42:14.479
We got to focus on your hands because the more

1145
03:42:14.520 --> 03:42:22.920
relaxed your hands are, the more relax your body and mind.

1146
03:42:37.639 --> 03:42:49.280
This you focus on your hands and your fingers. There's

1147
03:42:49.319 --> 03:42:54.680
nothing needed to be done. There's no clenching the fists

1148
03:42:54.959 --> 03:43:06.159
or tents in the fingers or anything like that. It's

1149
03:43:06.280 --> 03:43:20.920
just noticing and focusing on your hands, noticing thearly feel

1150
03:43:35.520 --> 03:43:45.479
because the all relacts do your hands feel, the calm

1151
03:43:45.600 --> 03:43:57.200
may your mind feels, and a comforts you feel throughout

1152
03:43:57.479 --> 03:44:30.120
your body. Cheer may have hardy noticed you mind is

1153
03:44:33.040 --> 03:44:59.840
starting to drest. Like said, just on your hands and fingers,

1154
03:45:04.760 --> 03:45:18.559
allowing them she experience. I'm real deepening of that relaxation

1155
03:45:20.319 --> 03:45:38.200
in your hands and fingers, more and more relaxed. With

1156
03:45:38.399 --> 03:45:57.079
each number from eight down to one, we can almost

1157
03:45:58.840 --> 03:46:08.479
feel that healing, relaxing energy spread it into your hands

1158
03:46:09.559 --> 03:46:15.000
and fingers, becoming.

1159
03:46:22.319 --> 03:46:31.040
Relaxing with each number you hear.

1160
03:46:34.799 --> 03:46:55.559
Going down eight down to one, drifting drifting again, starting

1161
03:46:55.879 --> 03:50:49.360
with eight seven three.

1162
03:50:55.639 --> 03:50:57.079
Just be here.

1163
03:50:57.440 --> 03:51:08.639
Now, nothing to think about, nothing to do, nothing to say,

1164
03:51:11.559 --> 03:51:23.159
and everything just feels calmer. This is your natural state

1165
03:51:23.239 --> 03:51:31.760
of being. This is how you just normally feel when

1166
03:51:32.280 --> 03:51:39.399
you take away all that other stuff that we add,

1167
03:51:41.239 --> 03:51:52.719
nothing like stress and where we hear over thinking, anxiety, tension,

1168
03:51:57.319 --> 03:52:04.120
shiply thinking about stuff. We take that away, which is

1169
03:52:04.159 --> 03:52:13.440
what we do. What we do now, you left with

1170
03:52:16.159 --> 03:52:24.719
a real sense of peacefulness which comes to you very

1171
03:52:24.799 --> 03:52:38.479
quickly because as believe, it's just a feeling, a feeling

1172
03:52:39.479 --> 03:52:47.239
of comfort amost as if you've got inside yourself, you've

1173
03:52:47.280 --> 03:52:51.440
found a special place where.

1174
03:52:53.559 --> 03:52:58.399
Everything is peaceful.

1175
03:53:01.520 --> 03:53:07.159
Place week in the film relaxed and your natural.

1176
03:53:08.840 --> 03:53:20.040
Sense of comfort the place we can be here we

1177
03:53:20.360 --> 03:53:27.959
can accept yourself and you are the place where you're

1178
03:53:28.000 --> 03:53:28.719
not trying to.

1179
03:53:30.840 --> 03:53:41.639
Release anybody else, in.

1180
03:53:37.559 --> 03:53:46.159
The place where you can actually not just love yourself,

1181
03:53:46.239 --> 03:53:51.719
but in some ways more importantly, you can like yourself,

1182
03:53:54.200 --> 03:54:10.479
appreciate who you are, a sense of gratitude.

1183
03:54:11.319 --> 03:54:13.280
See the air around.

1184
03:54:20.719 --> 03:54:23.000
That's also a place where.

1185
03:54:22.760 --> 03:54:27.239
You can actually feel.

1186
03:54:28.479 --> 03:54:42.639
The healing energy soaking into your body. Heaving energy soaking

1187
03:54:43.799 --> 03:54:58.520
into your body, healing energy spreads through your veins, traveling

1188
03:54:58.680 --> 03:55:11.079
to each every single part of your body, and you

1189
03:55:11.239 --> 03:55:18.200
start to realize that actually that healing energy, it's not

1190
03:55:18.479 --> 03:55:25.959
just entered into your brain, it's become part of your brain,

1191
03:55:30.879 --> 03:55:32.520
and the spinal.

1192
03:55:32.200 --> 03:55:43.280
Fluid is now mixed up healing energy, not.

1193
03:55:43.200 --> 03:55:51.200
Just allowing you to feel so much more relaxed and

1194
03:55:51.440 --> 03:56:03.959
healthy in this moment, but also you start to realize

1195
03:56:04.159 --> 03:56:14.120
that actually, what's happening now without a healing, relaxing energy

1196
03:56:15.040 --> 03:56:27.559
spreading through your body's actually changing your life. It's actually

1197
03:56:28.799 --> 03:56:32.799
changing the way you're going to feel, not just now,

1198
03:56:34.399 --> 03:56:44.799
but tomorrow and the next day. There's your health improves,

1199
03:56:44.840 --> 03:56:52.200
not just your physical health, but your mental health. Things

1200
03:56:52.559 --> 03:56:57.799
that used to bother you in the past, for some reason,

1201
03:56:59.000 --> 03:57:06.600
no longer have the effect that they used to because

1202
03:57:06.680 --> 03:57:09.000
something has changed.

1203
03:57:10.040 --> 03:57:18.559
Deep within you. Maybe things that used to.

1204
03:57:20.680 --> 03:57:21.719
Cause you to.

1205
03:57:21.600 --> 03:57:23.280
Feel anger.

1206
03:57:26.600 --> 03:57:36.760
No longer have that power to control you the way

1207
03:57:36.799 --> 03:57:38.840
they seem to be able to before.

1208
03:57:42.520 --> 03:57:47.239
As you realize that you're the one.

1209
03:57:48.959 --> 03:57:50.760
Who decides.

1210
03:57:53.280 --> 03:57:58.520
What affects you, you're.

1211
03:57:58.799 --> 03:58:08.799
The one who decides to feel relaxed and calm when

1212
03:58:09.559 --> 03:58:22.120
you choose to enjoy noticing, these natural developments.

1213
03:58:23.719 --> 03:58:24.959
And healing.

1214
03:58:27.040 --> 03:58:39.600
Continue to grow and improve your life day by day,

1215
03:58:41.559 --> 03:58:49.840
including of course your ability to relax so much easier

1216
03:58:54.760 --> 03:59:02.360
and sleep in. It's the most natural thing.

1217
03:59:03.120 --> 03:59:05.959
In the world to.

1218
03:59:06.000 --> 03:59:14.120
You because fall in the sleep is something that you've.

1219
03:59:13.879 --> 03:59:18.840
Done so many times.

1220
03:59:20.079 --> 03:59:25.760
In your life, and you know that you were born,

1221
03:59:27.200 --> 03:59:33.879
as we all were, with the ability to fall asleep naturally.

1222
03:59:38.040 --> 03:59:48.799
We were born with that ability to just drift off

1223
03:59:49.440 --> 04:00:01.959
into a deep, healing sleep. Even when we can kids,

1224
04:00:02.000 --> 04:00:04.879
sometimes we'll fall asleep and we don't even want to

1225
04:00:06.920 --> 04:00:11.399
try to think a stay awake. Maybe it's a birthday

1226
04:00:11.440 --> 04:00:15.639
in the morning, though it's Christmas or holiday or something

1227
04:00:15.680 --> 04:00:18.319
we look forward to, we don't want to go to sleep.

1228
04:00:20.520 --> 04:00:25.479
But the more you want to stay awake, the more

1229
04:00:25.760 --> 04:00:34.079
we just start to drift. And the more you fights drifting,

1230
04:00:34.959 --> 04:00:40.479
we try to stop yourself and drifting asleep the depot

1231
04:00:40.600 --> 04:00:52.479
and strongerout drifting becomes. Because we're born not just with

1232
04:00:52.639 --> 04:00:59.120
the need to relax deeply and to naturally fall asleep,

1233
04:01:02.319 --> 04:01:15.639
but it's our birthright, it's part of our DNA, and

1234
04:01:15.879 --> 04:01:21.520
sometimes as we get older in life, perhaps at times

1235
04:01:22.239 --> 04:01:36.280
we have forgotten relaxing completely. It's not only a wonderfully

1236
04:01:36.600 --> 04:01:46.879
pleasant experience, it's also really easy.

1237
04:01:57.879 --> 04:02:05.399
It's very very easy to let go, because that's all

1238
04:02:05.440 --> 04:02:06.440
it is, is just.

1239
04:02:09.920 --> 04:02:21.360
Deciding to let go. And when you press the play

1240
04:02:21.440 --> 04:02:31.719
button on my recordings, you have given permission for my

1241
04:02:31.920 --> 04:02:41.120
voice to relax. When you press that play button, you

1242
04:02:41.200 --> 04:02:52.000
have given me permission for my words to effect you

1243
04:02:52.639 --> 04:03:09.879
in a positive, only a positive way, opening up your mind.

1244
04:03:11.440 --> 04:03:20.040
To useful and healing.

1245
04:03:21.159 --> 04:03:37.239
Suggestions. They can have such an amazing effect on how

1246
04:03:37.360 --> 04:03:42.479
you feel right now.

1247
04:03:44.000 --> 04:03:45.000
As well.

1248
04:03:47.319 --> 04:03:55.360
As those changes that continue long after the recording ends,

1249
04:03:56.920 --> 04:04:11.920
Those changes within and continue to flourish and grow, transforming

1250
04:04:12.440 --> 04:04:25.000
your life in a positive, beautiful way, allowing you to

1251
04:04:25.319 --> 04:04:31.600
move forward in your life in the direction that you

1252
04:04:31.920 --> 04:04:50.040
choose for yourself. This feeling, this feeling that you can

1253
04:04:50.040 --> 04:05:14.920
experience a safety, comfort, calmness. This feels so nice, such

1254
04:05:14.920 --> 04:05:30.440
a healthy place to be, and that positivity grows within

1255
04:05:30.559 --> 04:05:48.399
you in every day. Moving forward, you had to find

1256
04:05:48.680 --> 04:06:00.559
that you're more relaxed physically and in your mind is

1257
04:06:00.760 --> 04:06:11.200
more relaxed. And it's not that you're thinking slower. It's

1258
04:06:11.280 --> 04:06:15.760
just that your mind will be less clogged up with

1259
04:06:16.239 --> 04:06:30.079
unnecessary negativity because from now on, your mind rejects negativity.

1260
04:06:33.040 --> 04:06:41.319
From now on, you're going to start noticing when negativity arises,

1261
04:06:44.879 --> 04:06:56.079
and you can just say stop, stop, and then negativity

1262
04:06:58.520 --> 04:07:14.399
will turn around and leave you alone. Stop and that

1263
04:07:14.719 --> 04:07:31.239
negativity would disappear. And that you notice that you feel

1264
04:07:32.559 --> 04:07:44.799
way more relaxed than you probably expected. You can now

1265
04:07:48.159 --> 04:07:54.120
congratulate yourself because you're the person that has done this.

1266
04:07:55.799 --> 04:08:01.360
You are the one that has opened your mind up

1267
04:08:01.959 --> 04:08:10.000
to the simple facts, and you can feel more relaxed

1268
04:08:10.079 --> 04:08:20.639
in your body end in your mind. You've opened your mind.

1269
04:08:20.440 --> 04:08:20.920
Up to.

1270
04:08:23.159 --> 04:08:29.799
The birthright of being able to just fall asleep easily

1271
04:08:30.799 --> 04:08:44.840
when you choose. And that's a nice feeling. Don't you

1272
04:08:44.920 --> 04:08:56.479
think it feels nice? Doesn't it? To feel calm? All

1273
04:08:56.559 --> 04:09:01.200
the healing energy is spreading through your body in your

1274
04:09:01.239 --> 04:09:18.760
mind to spend time a special place where negativity can

1275
04:09:18.840 --> 04:09:31.559
no longer enter. Negativity is banned. It's bad, it's not

1276
04:09:31.680 --> 04:09:38.680
allowed entry, doesn't doesn't this doesn't deserve to be here,

1277
04:09:39.120 --> 04:09:48.200
doesn't be long here. Negativity has no place in your life,

1278
04:09:58.120 --> 04:10:08.600
which makes room for more comfort or heath, or relaxation.

1279
04:10:12.680 --> 04:10:33.040
Or peace. It feels nice, doesn't it?

1280
04:10:33.520 --> 04:10:38.000
Just echo.

1281
04:10:41.360 --> 04:10:43.399
Everything.

1282
04:10:55.680 --> 04:11:02.639
I'm gonna count down now from twenty down to one.

1283
04:11:03.440 --> 04:11:10.159
He can continue to relax if he cheerish, can.

1284
04:11:13.079 --> 04:11:16.200
Dread to sleep.

1285
04:11:19.000 --> 04:11:20.520
With every number.

1286
04:11:22.799 --> 04:11:34.479
He will say you can film twice is relaxed, or

1287
04:11:34.520 --> 04:11:51.600
if you choose, you can feel twice sleeping now twenty

1288
04:12:00.719 --> 04:12:43.760
ninety eighteen, seventeen, sixty fifty four.

1289
04:13:00.159 --> 04:13:01.600
To well.

1290
04:13:09.440 --> 04:13:51.680
Eleven two nine, eight, seven, six.

1291
04:13:59.239 --> 04:14:41.600
Five. Oh, this is your time.

1292
04:14:44.079 --> 04:14:58.920
To just take a break, your time relax, to allow

1293
04:14:59.040 --> 04:15:16.280
your mind to slow down, to give yourself permission to

1294
04:15:16.440 --> 04:15:30.959
take a break from everything. Endure the only person that

1295
04:15:31.159 --> 04:15:37.120
can make that decision. You're the only person that can

1296
04:15:37.200 --> 04:15:38.399
actually tell you why.

1297
04:15:43.559 --> 04:15:53.079
Just relax, to just.

1298
04:15:56.639 --> 04:15:58.000
Take some time.

1299
04:15:59.639 --> 04:16:07.959
Off so that you.

1300
04:16:08.000 --> 04:16:11.879
Can focus on your body, getting.

1301
04:16:11.879 --> 04:16:26.360
In touch with how you feel physically and in the.

1302
04:16:26.399 --> 04:16:34.520
Process of this body scared where you focus on different

1303
04:16:34.559 --> 04:16:44.440
parts of your body, those parts that you focus on

1304
04:16:45.159 --> 04:16:54.600
and observe, even though you're not purposely requesting.

1305
04:16:56.280 --> 04:16:59.200
Those parts of your body to relax.

1306
04:17:00.920 --> 04:17:07.319
It's kind of expected. You expect when you listen to

1307
04:17:07.440 --> 04:17:20.159
my words to feel the worst naturally, because when you're

1308
04:17:20.159 --> 04:17:28.399
listening to me, your attention is focused.

1309
04:17:29.479 --> 04:17:42.680
On my words, and as my words guide you.

1310
04:17:40.639 --> 04:17:42.120
To focus.

1311
04:17:45.639 --> 04:17:53.120
On those parts of your body.

1312
04:17:51.440 --> 04:18:01.680
Your focus increases persp actually.

1313
04:18:04.000 --> 04:18:25.120
Calms your mind. When you wind calms down, buddy, relaxes

1314
04:18:32.360 --> 04:18:47.520
and when you Buday calms down, relaxes.

1315
04:18:54.559 --> 04:18:55.719
The who.

1316
04:18:57.360 --> 04:19:07.239
Really started to focus on your body. It can already

1317
04:19:08.879 --> 04:19:21.840
feel that healing energy is spreading through your body, pushing

1318
04:19:22.079 --> 04:19:39.600
out stress, attention, healing all the parts of your body, bleeding, skin,

1319
04:19:40.760 --> 04:19:47.680
your bones, your blood, all of your words inside your body,

1320
04:19:49.120 --> 04:19:56.280
one of the muscles, and all of the fat of everything,

1321
04:19:57.719 --> 04:20:00.680
every hair on your body.

1322
04:20:01.440 --> 04:20:02.959
It's fuelled by.

1323
04:20:12.280 --> 04:20:13.200
Your brain.

1324
04:20:17.559 --> 04:20:28.040
Fills the energy.

1325
04:20:27.879 --> 04:20:57.719
Feed and comfort. Relaxation increases, increases, no way nor mind

1326
04:21:00.600 --> 04:21:02.280
starts to feel.

1327
04:21:05.280 --> 04:21:13.280
Perhaps speaking to housing because it's.

1328
04:21:13.239 --> 04:21:33.840
Not needed, and starts to drift if that's what's needed.

1329
04:21:36.959 --> 04:21:44.120
So if you're listening to this, we need distinct relaxation.

1330
04:21:43.840 --> 04:21:48.440
And that's where you get if we need this.

1331
04:21:50.239 --> 04:22:01.000
To fall asleep naturally easily. You want drinks, that's also.

1332
04:22:02.280 --> 04:22:09.159
Whatevercuse my.

1333
04:22:12.079 --> 04:22:17.319
Listen that play butt in the podcast and listening to me,

1334
04:22:18.760 --> 04:22:32.360
give permission your body and your wind. In fact, give

1335
04:22:32.479 --> 04:22:41.559
the command to your body your wind to rite deeply,

1336
04:22:45.719 --> 04:22:51.559
to drift off to say, if that's what he wants

1337
04:22:55.200 --> 04:23:09.000
need And as I focus on different parts of your body.

1338
04:23:13.920 --> 04:23:16.920
May start to just.

1339
04:23:17.200 --> 04:23:28.520
Do you be talkin focusing.

1340
04:23:28.000 --> 04:23:36.479
On a different part of your body.

1341
04:23:36.280 --> 04:23:41.000
May I'm just so drifting.

1342
04:23:43.360 --> 04:23:45.440
Be realized.

1343
04:23:47.280 --> 04:23:48.479
To you spoke.

1344
04:23:53.000 --> 04:23:58.840
Into my voice focusing what a different part of.

1345
04:23:58.760 --> 04:24:02.920
Your body starts to accent.

1346
04:24:07.479 --> 04:24:13.319
Because that drifting, it's basically humanity.

1347
04:24:14.639 --> 04:24:15.440
In the sleep.

1348
04:24:15.600 --> 04:24:23.319
So would you.

1349
04:24:23.360 --> 04:24:29.200
Drift, drift, dreft.

1350
04:24:31.959 --> 04:24:52.479
Eventually I continues to sleep. That's the last to when

1351
04:24:52.559 --> 04:24:58.520
you time like you've experienced the I amount of sleep.

1352
04:25:07.760 --> 04:25:13.319
Sacs as.

1353
04:25:15.959 --> 04:25:17.920
Some accidents.

1354
04:25:36.079 --> 04:25:37.479
Feel side ice.

1355
04:25:39.479 --> 04:25:40.399
To x.

1356
04:25:42.719 --> 04:25:44.360
I p FI.

1357
04:25:52.559 --> 04:28:25.360
Spreading us six stop focus music showlders shops set spies.

1358
04:28:46.520 --> 04:28:53.000
Sp spy you put.

1359
04:29:02.239 --> 04:29:03.399
Let's focus again.

1360
04:29:05.920 --> 04:29:13.760
Part say body what you said this time on your forehead?

1361
04:29:20.239 --> 04:29:22.959
Now your mouth, your.

1362
04:29:22.959 --> 04:29:30.159
Lips, hold of your mouth?

1363
04:29:42.399 --> 04:29:43.120
What you said?

1364
04:29:44.639 --> 04:29:45.680
Your fingers.

1365
04:29:50.600 --> 04:29:51.959
Make me again.

1366
04:29:53.600 --> 04:30:00.120
Your fingers as he focus on each one individually.

1367
04:30:05.680 --> 04:30:06.799
My hands.

1368
04:30:10.600 --> 04:30:12.639
If you focus.

1369
04:30:12.360 --> 04:30:18.079
On bak of your hands now it seems just that

1370
04:30:18.440 --> 04:30:32.440
it's one. Maybe sh my hands start at that ends.

1371
04:30:32.799 --> 04:30:44.159
It just mix stig up. How focus is.

1372
04:30:50.000 --> 04:31:18.159
Just like sis Well said, what you says?

1373
04:31:24.440 --> 04:31:57.760
Just say how did you say.

1374
04:31:59.360 --> 04:36:01.840
Such schools shopsos sus.

1375
04:35:16.080 --> 04:36:26.599
Said, boy, let'sh go, let go.

1376
04:36:34.720 --> 04:36:40.159
Letsy he.

1377
04:36:49.439 --> 04:36:58.040
Lets you go, let's go.

1378
04:37:11.400 --> 04:37:31.159
Hy thing, I'm.

1379
04:37:31.000 --> 04:37:35.080
Gonna start now, and like you're just first of all,

1380
04:37:35.240 --> 04:37:41.439
just to see yourself lying down on the less such table,

1381
04:37:43.279 --> 04:37:47.639
lying on the front. Your head is supported, your arms

1382
04:37:47.959 --> 04:37:57.080
are supported, and you feel comfortable and breathing this really easy,

1383
04:37:59.360 --> 04:38:05.959
and you feel if you're confident in how you look

1384
04:38:06.000 --> 04:38:09.599
as well. So there's none of that issue of body

1385
04:38:09.720 --> 04:38:18.479
problems or shyness, because I'm a professional and this is

1386
04:38:19.119 --> 04:38:24.240
a therapy session, so none of that stuff matters. And whatsoever,

1387
04:38:28.159 --> 04:38:34.639
this is about you. This is about how you feel,

1388
04:38:35.599 --> 04:38:42.919
how you can enjoy that sense of comfort and relaxation

1389
04:38:43.759 --> 04:38:49.439
that comes from letting go and allow him my hands

1390
04:38:50.279 --> 04:38:57.840
and my fingers to relax you by a messagy your body.

1391
04:39:02.959 --> 04:39:08.279
Someone starts off just by placing my hands on the

1392
04:39:08.360 --> 04:39:12.799
back of your head, just gently, just so you can

1393
04:39:12.959 --> 04:39:17.119
feel with my hands feel like really on you.

1394
04:39:21.599 --> 04:39:23.919
So you can maybe feel the warmth of my hands

1395
04:39:24.000 --> 04:39:24.959
on the back of your head.

1396
04:39:28.680 --> 04:39:32.200
With my hands the side of your head, not pressing,

1397
04:39:32.599 --> 04:39:39.279
just holding there very gently, maybe over your ears, and

1398
04:39:39.360 --> 04:39:42.439
a little bit on your face, just so you can

1399
04:39:42.680 --> 04:39:48.720
feel my hands so you can become accustomed.

1400
04:39:49.759 --> 04:39:50.159
To them.

1401
04:39:58.799 --> 04:40:01.240
And now put my hand to the back of your head,

1402
04:40:01.279 --> 04:40:05.759
achain and gently let them slide down.

1403
04:40:08.080 --> 04:40:09.279
On to the back of your neck.

1404
04:40:16.880 --> 04:40:26.439
You can feel my hands give me stroke in the

1405
04:40:26.520 --> 04:40:28.119
back of your neck, and start with.

1406
04:40:32.680 --> 04:40:34.240
Just so you can get used to the.

1407
04:40:36.040 --> 04:40:44.159
Feeling my hands on your skin, get accustomed to realize

1408
04:40:44.279 --> 04:40:45.479
that you're safe.

1409
04:40:46.520 --> 04:40:48.479
It's all good, it's all fine.

1410
04:40:54.880 --> 04:40:59.200
And when you start gently messaging the muscles.

1411
04:40:58.919 --> 04:41:00.119
In the back of your neck.

1412
04:41:07.599 --> 04:41:08.520
With both hands.

1413
04:41:14.680 --> 04:41:16.479
And this is a very trusting.

1414
04:41:18.279 --> 04:41:23.959
Situation really, because our next is so fragile. To have

1415
04:41:24.119 --> 04:41:28.400
someone have their hands around your neck in that way

1416
04:41:29.240 --> 04:41:34.200
to sometimes be problematic for people, which is why messages

1417
04:41:34.400 --> 04:41:39.720
are quite good, because it allows you to relax and

1418
04:41:44.880 --> 04:42:02.479
in touch with trust, to feel peaceful and calm. There's

1419
04:42:02.520 --> 04:42:10.159
a massage the side of your neck, gently moving from

1420
04:42:11.319 --> 04:42:12.400
the bottom of your neck.

1421
04:42:14.080 --> 04:42:15.479
It could be sort of near.

1422
04:42:15.360 --> 04:42:16.639
Where your shoulders start.

1423
04:42:16.680 --> 04:42:21.680
I guess all the way up to your jaw.

1424
04:42:23.680 --> 04:42:29.959
Is on an area the side of your neck, of course,

1425
04:42:30.119 --> 04:42:32.479
is a lot longer than the front of your neck.

1426
04:42:45.479 --> 04:42:52.599
And massage in the back of your neck, especially that

1427
04:42:52.840 --> 04:43:02.240
area where perhaps we hold tension, and it's that area's message.

1428
04:43:02.639 --> 04:43:05.639
You can actually feel a sense of.

1429
04:43:05.759 --> 04:43:10.240
Release in the back of your neck m h.

1430
04:43:13.159 --> 04:43:18.639
And maybe you can breathe it out as well. Understand

1431
04:43:18.880 --> 04:43:20.720
feels not just how you feel.

1432
04:43:30.599 --> 04:43:34.240
Then moving down to that area between your neck and

1433
04:43:34.319 --> 04:43:42.319
your shoulders, that musty area, starting to message.

1434
04:43:43.919 --> 04:43:45.439
That area on both sides.

1435
04:43:47.840 --> 04:43:50.200
This would be the area that a lot of people

1436
04:43:50.200 --> 04:43:53.080
would message if they were going to give you, like

1437
04:43:53.240 --> 04:43:59.119
a shoulder message. Even that's not technically you shoulders, but

1438
04:43:59.279 --> 04:43:59.759
it's sort.

1439
04:43:59.599 --> 04:44:03.599
Of must sorts of lead to the shoulders from the

1440
04:44:03.759 --> 04:44:07.720
neck and they gain make a whole.

1441
04:44:07.560 --> 04:44:09.959
Attention and stress.

1442
04:44:11.240 --> 04:44:15.680
And when the messaged sometimes my deep message is.

1443
04:44:15.799 --> 04:44:23.040
Useful, and you decide how deep that message is.

1444
04:44:34.639 --> 04:44:39.080
Just allow the nose just.

1445
04:44:39.159 --> 04:44:43.400
To dig in, to get to those muscles to a

1446
04:44:43.560 --> 04:44:48.319
really relax time.

1447
04:44:50.720 --> 04:45:08.400
All the time, be in firm yet, gentle. I'm just

1448
04:45:08.599 --> 04:45:17.159
striking down the area to your head, your shoulders, moving

1449
04:45:17.680 --> 04:45:28.520
the muscles and your shoulders, and maybe initially just pulling

1450
04:45:28.680 --> 04:45:29.759
up the shoulders a.

1451
04:45:29.759 --> 04:45:33.159
Little bit off the table, just to give you a

1452
04:45:33.240 --> 04:45:34.400
little bit of a stretch.

1453
04:45:36.240 --> 04:45:46.159
The reaching me got the muscles are affront of your shoulders.

1454
04:45:46.959 --> 04:45:58.159
The size of the bank. Okay, this is the part.

1455
04:45:57.959 --> 04:45:58.159
Of the.

1456
04:46:00.360 --> 04:46:03.799
Takes quite a bit of pressure, quite a bit of

1457
04:46:04.040 --> 04:46:14.560
fan need if if you wish to release the tension,

1458
04:46:16.799 --> 04:46:24.000
really get into those muscles, play your fingers in there

1459
04:46:25.240 --> 04:46:31.119
you feel really nice. Sometimes it's just being stroked gently,

1460
04:46:32.319 --> 04:46:42.959
being massaged quite strongly. You can all be beneficial to

1461
04:46:43.040 --> 04:46:44.000
the unanisation.

1462
04:46:49.119 --> 04:46:50.919
Put the muscles in the shops.

1463
04:47:00.840 --> 04:47:02.959
Now you move down your arms.

1464
04:47:09.479 --> 04:47:13.200
I do one arm at a time, starting.

1465
04:47:12.799 --> 04:47:13.759
With your right arm.

1466
04:47:20.319 --> 04:47:24.919
My idea is I just lift your arm up, just

1467
04:47:25.080 --> 04:47:26.520
hold it to the side of him.

1468
04:47:29.639 --> 04:47:35.080
I wants to be attached, and I just message.

1469
04:47:36.159 --> 04:47:49.880
Tops of your arms, hold the way down to your forearms,

1470
04:47:52.639 --> 04:48:07.200
into your wrists. Get leave mesigy.

1471
04:48:12.360 --> 04:48:13.520
That parts.

1472
04:48:15.599 --> 04:48:19.279
The softer part, which is the underpart of the arm,

1473
04:48:22.400 --> 04:48:27.720
which leads to the crease in the row insight, there's

1474
04:48:27.880 --> 04:48:29.959
much more sensitive skin.

1475
04:48:39.639 --> 04:48:42.360
Sometimes just happenless striped.

1476
04:48:45.319 --> 04:48:50.080
Feel really nice, pleasure bull.

1477
04:48:50.040 --> 04:48:51.400
And relaxing.

1478
04:49:00.400 --> 04:49:14.560
Down to my hand, just holding your hand both in

1479
04:49:14.639 --> 04:49:24.720
my hands, just pressing gently the back of your hand,

1480
04:49:27.040 --> 04:49:31.639
stretching the fingers ever slightly.

1481
04:49:34.919 --> 04:49:36.119
At the same time.

1482
04:49:38.000 --> 04:49:50.200
I must sit down and massaging each finger and then

1483
04:49:50.439 --> 04:49:53.880
starting into massage and the palms of your hand.

1484
04:50:00.599 --> 04:50:02.240
Just turn your hand.

1485
04:50:02.200 --> 04:50:12.639
Gently, stretching gently, and as you have in your hand

1486
04:50:12.880 --> 04:50:21.000
held to be an emotional experience. Sometimes even if it

1487
04:50:21.200 --> 04:50:22.880
is a stranger.

1488
04:50:24.319 --> 04:50:26.880
So you don't know very well, like.

1489
04:50:27.000 --> 04:50:30.840
A message person or a therapist.

1490
04:50:30.439 --> 04:50:30.919
Maybe.

1491
04:50:32.759 --> 04:50:46.319
Because it's intimate. If you feel nice, if you're safe.

1492
04:50:54.279 --> 04:50:57.560
As I put down right arm back down, where was.

1493
04:51:03.759 --> 04:51:05.560
The same your left hand.

1494
04:51:08.840 --> 04:51:10.360
Think the same.

1495
04:51:14.759 --> 04:51:21.599
Assiety and muscles you are poll way down to quest

1496
04:51:25.720 --> 04:51:38.080
stripping inside as tap gents on was firm as you did,

1497
04:51:46.720 --> 04:51:57.479
and then massage your left hand, stretching your fingers.

1498
04:51:59.560 --> 04:52:19.439
Jim, you left feel so.

1499
04:52:22.319 --> 04:52:47.919
Stud stop out with content the distressed your left thought

1500
04:52:48.159 --> 04:53:12.880
back down starts message. PAS quickly started the top started

1501
04:53:12.959 --> 04:53:18.919
the game at his shoulders.

1502
04:53:22.959 --> 04:53:25.599
Back game.

1503
04:53:26.759 --> 04:53:46.880
The beast devis a death strength backing outside the jus

1504
04:53:48.799 --> 04:54:06.279
starting back the outside fos my thoughts when they lost

1505
04:54:06.319 --> 04:54:30.000
against the chips and thoughts to spreads thoughts and the

1506
04:54:34.639 --> 04:55:07.000
jus puts an es it's the spot the speech speich

1507
04:55:07.159 --> 04:55:32.759
spoke fifty fists.

1508
04:55:33.520 --> 04:55:34.759
Two ten past.

1509
04:55:36.439 --> 04:55:38.840
The spot.

1510
04:55:40.040 --> 04:56:03.919
Of speech speaks it it's sti