April 28, 2025

(music) Pain Dissociation | Let me bore your pain away #30 | Jason Newland | 28th April 2025

(music) Pain Dissociation | Let me bore your pain away #30 | Jason Newland | 28th April 2025
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Hello, and welcome to Let Me Boil Your Pain Away.

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My name's Jason Newland. My website jasone dot com. It's

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a really groovy place to go to. All my recordings

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are on there and you really should visit. It's a

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lovely place to holiday. Oh if please only listen when

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you can safety close your eyes. What else? If you've

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got any questions for Q and a Friday, there's a

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form that you can fill in on my website. And

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I do have a Facebook group called Jason Newlands Boring

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Group which you can join. There's a link to that

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on my website as well. And lastly, my YouTube channel

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is at Jason Land. I forgot what it was for

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a second. So yeah, all my latest recordings I also

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upload to YouTube and all the podcast episodes so you

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can listen to them there as well. That is everything

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I think. Uh yeah, theific So today today to day,

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I hope everyone's well. As I said, this is the

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let Me Boil Your Pain Away. These recordings, it's just

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me talking. I usually focus on a specific, specific kind

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of thing and I go from there. Just it depends.

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It all depends. So what I do. I do quite

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a bit of research for these recordings. When I say

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quite a bitter, I do a little bit try and

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look through some of the research papers and the books

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and stuff that have been written over the years, and also,

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you know, try and include some up to dates information

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as well as me just chatting and discussing some kind

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of techniques that you could use if you wanted to,

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or you can just sow out. So I also need

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to just add this is not replacement for therapy or

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medical advice. Only listen to this recording when you know

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the cause of the chronic pain and you have permission

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from your doctor. Oki doki basically just me chatting, just

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me chatting, and if it helps, great, you know. And

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I think it's a little bit like they'll let me

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boy to sleep. Whi's very similar to let me Boy

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to sleep in a sense of me just waffling on

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a little bit more focused on this one, on this one,

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a little bit more focused because I do try and

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keep bringing it back to the subject. However, I think

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that over time, as with the let Me Boy to sleeps,

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you get used to my voice and you kind of

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get used to feeling a certain way, feeling relaxed, feeling calm,

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feeling comfortable, your mind slows down, your body relaxes, there's

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a sense of peacefulness that can come over you. And

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you may also find that your mind drifts. So you know,

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it's these are kind of things that would be natural.

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It's it's probably no different from really in the same

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way kind of if you listen to a favorite piece

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of music, it brings back maybe the feelings that you

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have about that particular bit of music. So I'll give

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you an example of my own there totally Clips of

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the Heart or down Under? Do you come from a

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landown under that one? Or Africa? Okay, that wasn't a

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very good example of that one, but Toto could have

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been or whatever would a man Africa that one? So

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those songs give me a sense of I get a

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sense of well being when I hear those songs because

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they remind me of you know, that period when I

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really first got into music, the early eighties. That's when

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I liked music before that, but I kind of really

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got into music like late seventies, early eighties. With the

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late seventies, I was kind of, I suppose following my

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brother's leads in a way, you know, I was kind

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of into what they were into trying to copy them maybe,

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But in the eighties I went in my own direction

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because I liked stuff that they didn't necessarily like because

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different age groups. So I was the only one in

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my family that loved Shaking Stevens. Absolutely loved he was

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the king. But no one else in the family loved him.

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They all knew that I loved him, and they accepted that,

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but no one else. I'm not saying they didn't like him,

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but no one was the kind of fan that I was.

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In fact, in fact, I should have gone to see

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him in concert. That's what a big fan I was.

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But I never never even thought about it. I don't

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know if I'd want to have gone to a big

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place with lots of people, lots of people. So what

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I did this is I did this, I think a

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couple of days ago. I went on to chat GPTO,

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which is my little assistant, my little study assistant. I

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just asked, please list all books that discuss chronic pain

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relief in detail. So I went through a few books

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and I said, can you put now listen them all together?

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So they did so the core books. So what I did, then,

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let's dive into book one, which is Hypnosis for Chronic

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Pain Management Therapist Guide by Mark P. Jensen, published twenty

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eleven Oxford University Press. So, Mark P. Jensen, Hypnosis for

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Chronic Pain Management Therapist Guide. I think I've got that

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book on my bookshelf as well, anyway, because I've got

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pretty much all books. I haven't got all chronic pain books,

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but I think I've got all the hypnosis books for

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chronic pain that I've got, like Hypnosis and Chronic Pain

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in the title. I've got most of those, I think,

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if not all of them. So apparently, he says he

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this is the most, probably the most important textbook specifically

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dedicated to using hypnosis for chronic pain. Now, the good

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thing about I'm not like pumping myself up. That's weird,

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but you know, I can see something and now I

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kind of know what it means and I can explain

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it without having to explained to me from the book.

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So the science and principles overview chronic pain psychological psychological

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aspects or physiological hypnosis basics. So what I was interested

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is summer things that they're talking about. So the key

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stuff that they're focusing on for me is techniques pain

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dissociation altered sensory experience time distortion. So I've talked about

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time distortion as well, which would be in the past.

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It's kind of shrinking painful episodes into smaller timeframes. And

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this is ideal if you're not driving or you're not

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doing something that needs your attention, because ultimately you would

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not go to sleep, but it kind of wouldn't really

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necessarily be aware of the time when the discomfort was there,

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and then you'd kind of become more alert at the

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end of it when it's kind of gone. In a

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sense time distortion. I mean, in the same as you know,

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when we go to sleep, we wake up. There's no

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really any way of knowing how many hours were being

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in bed. You can guess by how light it is outside,

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or if you've got a clock next to you, by

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somebody guesses it, if you've got a clock next to

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your bed, but you can't. You know. Sometimes I don't

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know about you, but I'll wake up for a bladder

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empty in session and it might feel like I've only

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been in bed for a little while, and maybe I

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might have been in bed for three or four hours.

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Other times I might think, oh, it's got to be

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at least five in the morning, and it's only I've

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only been in bed for an hour, so it's you know,

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it just changes. It's hard to really I guess that

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is time distortion in a way, so pain blocking imagery.

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So I did something like this the other day as well,

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using things like shields, filters, clouds, lights, et cetera. I

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was tall about having a cast, like having a cast

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which protects that part of body, and I was talking

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about here's something I used to do, not for chronic

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pain necessarily, but definitely for my own safety as far

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as I suppose germs. I know it's going to sound

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a bit weird, but in the past, when I've been

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sitting on a bus, I do a few different things

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when I'm sitting on the bus. Nothing illegal. I'm talking

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about in my mind, and I would imagine that I

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was surrounded by a bubble, like a protective bubble, so

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that if there's anyone around that was coffeeing or sneezing

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or breathing, most of them were breathing, but just to

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keep their germs away from me. And this is long

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before any kind of international incident that led to people

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wear masks. I mean, this is like ten fifteen years ago,

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and it just eased my attension, caused me to feel

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more relaxed by imagining that that barrier was there and

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it wasn't just a barrier from germs and stuff in

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my mind, it was also a barrier from negativity. But

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then I realized I kind of added to it, and

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I started sending healing energy to other people, imagined it

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raining down on them like sprinklers, like a smoke alarm

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sprinkler thing, because I realized I was focusing too much

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on me and realizing that actually by sending out healing

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to them would be more beneficial to me than trying

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to keep them out. And sometimes I actually imagine that

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I all had bubbles around them, each being protected but

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at the same time filling up with healing energy. Now

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I realize it sounds a bit wacky, maybe, and it's

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just it's imagination, that's all, but I found it helped

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I did. So you've got empowerment where you think about

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things that help you to feel more in control. I

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guess being reminded that you have a lot more control

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over how you feel that maybe you realized before. And

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if you listen to this and you're an adult. You'll

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know this anyway, there's more control and now over maybe

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how you react, how you feel then you maybe did

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when you was little, when you was a young kid.

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Then there's muscles. Uh whatever. Look, that's the other thing

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that's weird. I've just clicked on the wrong page. What

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other things that we got here? I was all right

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until the second ago. Now it's just all gone, it's

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all disappeared in her. Really, it's very okay. So post

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hypnotic cues teaching a brain to automatically dial down pain.

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So I've done recordings on that. It's something A lot

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of that is to do with expectation, and expectation can

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be very powerfully affected by previous memories and previous physical feelings.

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So by listening to this recording, let's say, for example,

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you feel more relaxed. That's the very least really that

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I would hope that you'd benefit from, is you'd feel

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more relaxed, feel calmer, Your mind would be a bit slower,

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and maybe your body feel more peaceful, and you may

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have a sense of well being, maybe more of a

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sense of positivity even, which is quite nice. But then

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the next time you listen to my recording, whether it's

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a new one, whether it's the old one, whether it's

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one from ten years ago or one from you know,

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a new one that I do, or even a different

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kind of podcast. You'll almost be expecting to feel relaxed.

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And when you hear my voice, there's that maybe that expectation,

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and when you do hear my voice, you'll feel calmer

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and your mind will slow down, maybe you'll drift. Maybe

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your mind will drift and absorb the just to absorb

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anything that is useful for you that I say, because

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I'm going to be saying a lot of things, and

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some of us is going to be a bit pointless,

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but some of it might really be useful and that

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can just be absorbed into your mind and potentially shape

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the way that you feel about your body and your

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physical sensations in a more positive way moving into the

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future as well as now. So other things strengths of

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some of these things. So you've got highly evidence based

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and so these techniques are evidence based and not just

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made up random stuff. I do make up a lot

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of random stuff as well, But I like that. I

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like that idea of trying things out because it's never ending.

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You're we're never going to run out of ideas. And

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that's why I've spent nineteen years doing this stuff, is

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because I never run out of ideas. There's always something

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new that I can try. Doesn't mean it's going to

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be perfect, but it might be really good. It might

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be useful, and an that's the body that's the name

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of the day. Useful. Does it help A relaxation equals

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chronic pain relief? You know that's just again that's based

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in science, not an opinion. So when you relax, your

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focus changes in the same way as when you listen

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to me. Your focus changes, and it would do regardless

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of where you were, what you were doing, how you

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were feeling before, who you're with. You know, even if

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you was at a birthday part you decided to go

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and sit in the guarden and listen to this, You're

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going to feel very different to how you felt when

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you was at the party. You're not going to notice

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necessarily the other people as much as you used to

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when you were there, even though it might be the

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same volume level of the people of the party of

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music maybe, but as you listen to my voice, you

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would go more inward, more focused on how you feel, calmer,

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and more relaxed and peaceful. Everything I do, I try

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and make practical and user friendly. And the exercises, whether

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they're my exercises or ones that are just copied. Don't

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really take credit for anything that I say, because I

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don't know how much of it is unique and how

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much of it is just stuff that I've remembered from

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books I've read or lectures I've listened to, or whatever.

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But hopefully it's useful. If it does come from somewhere

239
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that I know, I do try and give the source,

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and like today, I'm given a source from this book.

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But even if I go through a technique, because I

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don't go through any of these techniques, probably without even

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looking at the book, just with an outline of it,

244
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but I will probably do it differently. I'll add my

245
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own or spin, which means I might not be doing

246
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it properly, but hey, customizable. I think the point is

247
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you can use these in a way that suits you

248
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because you don't have to do anything. You don't have

249
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to listen to this. It's not compulsory, so the fact

250
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do you remember the actually you're choosing to spend your time,

251
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and time is very valuable. You're choosing to spend your

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time listening to my squeaky voice. It can give you

253
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a little bit of comfort and a little bit of relief.

254
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You know that this is your choice to listen, and

255
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you're choosing to listen because you're expecting to feel more comfort,

256
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more peace, and that's useful. So and it's that the

257
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potential weaknesses of listening into this. I'm not taking on

258
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a role as a therapist, and it's not the same

259
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as a one on one session. If he was in

260
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a room with someone going through this stuff, it'd be different.

261
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I mean, this might be better than that. I don't know.

262
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It depends on what it shouldn't be. It should be

263
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better if you're in a room with a therapist, but

264
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you're probably not going to get it's not going to

265
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be the same. You won't be sitting in a room

266
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with a therapist just rambling on like this because that's

267
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this isn't professional. This is not a professional way to

268
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do it. This is relatively unfocused in a sense of

269
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I'm not asking you to do anything. I'm not trying

270
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to control your thoughts or manipulate you, even in a

271
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positive way. I mean not trying to get you to

272
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focus on this now, do this now, one, two, three, four.

273
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And even if I do read out you know an exercise,

274
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you can do it or not do it. I might

275
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go through it and I'm going to do this and

276
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I'll do it. Do it or not, it's up to you.

277
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But it's just me going through some things. So the

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pain dissociation technique, that's the one I'm going to focus

279
00:23:35.960 --> 00:23:42.119
on today. From that book. Now it's not from that,

280
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but I mean it is from that book, but it's not.

281
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It's not an original idea. Is something that's been around

282
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for probably centuries, but it's it's a very powerful and

283
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dissociation can be it can be really easy for some

284
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reason for children, really really young people have a tendency

285
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to dissociate a lot easier, and imagination to imagine things

286
00:24:19.759 --> 00:24:22.240
that you know, it can be a little bit easier

287
00:24:22.240 --> 00:24:28.000
for really really young kids. So hypnosis, for example, I'm

288
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not I'm not going to I'm not doing hypnosis here,

289
00:24:30.440 --> 00:24:35.599
but hypnosis really could be useful. So if you're if

290
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you're at a child that needs that could do with

291
00:24:39.839 --> 00:24:46.519
us help with hypnosis and stuff, then seek out a

292
00:24:46.559 --> 00:24:51.480
professional hypnotist or hypnotherapist and maybe or if you've got

293
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a clinical psychologist that does hypnosis, and I'm pretty certain

294
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there's a young child, you can sit in a room

295
00:24:58.519 --> 00:25:05.599
with them as well, and it could be something really useful.

296
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I mean, this isn't aimed at I mean, it's aimed

297
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at anyone that wants to listen to it. It's not

298
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aimed at children, it's not aimed at adults. It's just

299
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aimed at whoever wants to listen. Generally at adults, to

300
00:25:21.359 --> 00:25:24.720
be fair, but whoever. I don't know if little kids

301
00:25:24.720 --> 00:25:28.759
would want to be listening to this. I can't imagine

302
00:25:28.799 --> 00:25:30.519
anyone would want to be listening to this really in

303
00:25:30.519 --> 00:25:41.319
a way. But oh the positivity, so pained association. It

304
00:25:41.400 --> 00:25:47.680
makes sense, really, doesn't it. So you're focusing, there's different

305
00:25:47.680 --> 00:25:49.880
ways of doing it. You can focus on something else,

306
00:25:51.359 --> 00:25:56.759
you know, when you're watching a movie, you're listening to

307
00:25:56.799 --> 00:26:02.559
a song, you're having a conversation with somebody, maybe you're

308
00:26:02.720 --> 00:26:09.359
traveling in a car, and it's not so much dissociation

309
00:26:10.559 --> 00:26:17.079
from what you're doing, it's you're focusing on something else.

310
00:26:17.759 --> 00:26:19.799
So instead of focusing on that part of your body

311
00:26:20.200 --> 00:26:24.240
that you may have been focusing on before, you're now

312
00:26:24.279 --> 00:26:31.880
focusing on an outside external stimuli or stimulus. So right now,

313
00:26:31.920 --> 00:26:37.039
it's my voice, and you might be thinking his voice

314
00:26:37.079 --> 00:26:42.160
is so squeaky. Why is it so squeaky. He's like

315
00:26:42.160 --> 00:26:47.960
like a little squeaky dog's toy. Oh, what's going on?

316
00:26:49.160 --> 00:26:53.039
He can't be human, And yeah, I am kind of

317
00:26:54.160 --> 00:26:57.920
I'm kind of an alien. But you know, I don't know.

318
00:26:58.240 --> 00:27:00.319
I'm waiting. I'm waiting for the more of a ship

319
00:27:00.359 --> 00:27:05.519
to come back and get me. Hasn't yet. So you've

320
00:27:05.519 --> 00:27:12.319
got different ways. I mean, you can move that physical

321
00:27:12.400 --> 00:27:20.200
feeling mentally and imaginatively, so it no longer dominates your consciousness.

322
00:27:21.599 --> 00:27:24.119
And that's one of those things is we get more

323
00:27:24.160 --> 00:27:28.319
of what we think about. Whatever you focus on is

324
00:27:28.400 --> 00:27:32.920
what you're going to get more of. And it's it's

325
00:27:32.960 --> 00:27:35.680
just standard. We all kind of know that, really, don't we.

326
00:27:36.680 --> 00:27:41.160
You know, if you're gonna if you if you focus

327
00:27:41.200 --> 00:27:45.880
on your right knee or if you, let's say you,

328
00:27:47.079 --> 00:27:52.960
it could be anything kind of like sometimes Vinnie does

329
00:27:52.960 --> 00:27:58.000
a big old fart because I'm focusing on it. It's

330
00:27:58.039 --> 00:28:02.519
all I can smell. That might not be a good example,

331
00:28:04.920 --> 00:28:07.640
but there's this car. I'm locally where I live and

332
00:28:07.680 --> 00:28:10.680
they parked on the pavement. It's a big car and

333
00:28:10.720 --> 00:28:12.559
you can't literally have to walk in the road to

334
00:28:12.599 --> 00:28:15.599
get around it. It's bugged me a little bit, it has.

335
00:28:15.640 --> 00:28:18.359
It's bugged me. It's bugged me. And there's a couple

336
00:28:18.400 --> 00:28:25.640
of people in wheelchairs that can't get past. And I

337
00:28:25.680 --> 00:28:30.480
probably wouldn't even notice it. I might be like, oh,

338
00:28:31.079 --> 00:28:33.519
but I got talking to this man in a wheelchair

339
00:28:33.559 --> 00:28:36.200
and he said he had problems with someone that was

340
00:28:36.240 --> 00:28:38.359
parked on the pavement and he couldn't get passed. And

341
00:28:39.400 --> 00:28:41.079
I don't think it was even his car, but it

342
00:28:41.160 --> 00:28:45.920
kind of a connected did two together, And whenever I

343
00:28:45.960 --> 00:28:54.559
go past it, I've been having this negative feeling. But

344
00:28:54.680 --> 00:28:58.680
today I thought, you know what, what's the point in that?

345
00:29:01.839 --> 00:29:05.960
There's nothing I can do about it? There is nothing

346
00:29:06.480 --> 00:29:10.400
because the law doesn't prevent them from doing it. It's

347
00:29:10.440 --> 00:29:14.279
against the law to park on the pavement, but there's

348
00:29:14.279 --> 00:29:17.400
no fine, there's no there's no there's nothing for it.

349
00:29:17.400 --> 00:29:20.480
It's like profer against the law in London and you

350
00:29:20.519 --> 00:29:24.920
will get towed away or whatever. But outside of London generally,

351
00:29:25.559 --> 00:29:27.880
it's just one of those laws that the police don't

352
00:29:28.200 --> 00:29:32.240
do anything about. You're not allowed to, but do what

353
00:29:32.279 --> 00:29:39.039
you want. Is that's kind of the attitude. So I

354
00:29:39.119 --> 00:29:41.440
just let it go. I don't focus on it anymore.

355
00:29:41.559 --> 00:29:46.319
I'll focus on something else. I'll focus on it now though,

356
00:29:46.359 --> 00:29:53.039
aren't they? But but sometimes focusing on that. When I'm

357
00:29:53.079 --> 00:29:55.480
focusing on that car, I'm not thinking about my lower

358
00:29:55.519 --> 00:29:59.599
back where my arthritis is. It's weird, but I don't

359
00:29:59.640 --> 00:30:02.160
want to re placed that with something that's also negative,

360
00:30:03.480 --> 00:30:06.880
or that might have a negative kind of feeling or

361
00:30:06.920 --> 00:30:11.720
an unpleasurable feeling. Rather, there's nothing negative about my back.

362
00:30:11.759 --> 00:30:16.359
It's just that it's just a physical thing. It's not

363
00:30:16.519 --> 00:30:20.119
negative or positive. It's just it is what it is.

364
00:30:22.680 --> 00:30:29.559
Something to deal with, isn't it. And there's so many

365
00:30:29.599 --> 00:30:33.920
ways of dissociation the move in the pain. That's something

366
00:30:33.920 --> 00:30:39.119
I find interesting because I learned some of this years ago.

367
00:30:40.000 --> 00:30:44.400
I'm talking for when I first got into hypnosis and

368
00:30:44.559 --> 00:30:50.160
NLP two thousand and no. Nineteen ninety eight, sorry, nineteen

369
00:30:50.240 --> 00:30:53.640
ninety eight. I think it's around ninety nine that I

370
00:30:53.720 --> 00:30:57.880
learned this technique, and it was it was about moving

371
00:30:58.599 --> 00:31:03.720
the physical discomfort or that physical feeling. It's called it

372
00:31:03.839 --> 00:31:08.079
feeling because it may have changed anyway the physical feeling

373
00:31:08.240 --> 00:31:11.200
from the part of the body is currently at to

374
00:31:11.279 --> 00:31:14.359
a different part of the body. And this is based

375
00:31:14.400 --> 00:31:17.000
on I'm pretty sure it's Milton nature Erickson, but it

376
00:31:17.079 --> 00:31:20.880
might have been another hypnotist. And they said to their

377
00:31:20.920 --> 00:31:26.440
client or their patient, right, so it's difficult, you know,

378
00:31:26.720 --> 00:31:30.920
it's the patient was saying, it's unbearable and I can't

379
00:31:30.920 --> 00:31:34.799
handle asard, where would you be able to handle it?

380
00:31:37.200 --> 00:31:40.359
And the patient said, what do you mean weird? Would

381
00:31:40.359 --> 00:31:42.319
I be able to so? Well? You said, it's like

382
00:31:42.440 --> 00:31:47.359
it's in a lower back, which is causing problems like

383
00:31:47.680 --> 00:31:51.880
you know, walking around or whatever. Where would it not

384
00:31:51.960 --> 00:31:56.599
be a problem. In fact, I don't think. I think

385
00:31:56.960 --> 00:31:59.519
this patient might have said, I wish it was in

386
00:31:59.559 --> 00:32:04.799
my I wish it was in my finger. So he said,

387
00:32:04.640 --> 00:32:07.880
you prefer it to be in your finger? She said, yeah,

388
00:32:08.759 --> 00:32:10.960
I don't because it wouldn't bother me. Then it's like

389
00:32:11.000 --> 00:32:13.440
it's in my finger. So what, it's not going to

390
00:32:13.440 --> 00:32:16.279
affect my my ability, It's not going to affect my day.

391
00:32:16.680 --> 00:32:19.599
It's just going to be irritating. I can handle irritation,

392
00:32:21.160 --> 00:32:25.240
and I'll be distracted anyway from that by other things irritating.

393
00:32:25.559 --> 00:32:30.160
Don't bother me. But what I've got at the moment

394
00:32:30.240 --> 00:32:33.240
does So what he did is you got her to

395
00:32:33.799 --> 00:32:38.680
move that physical feeling from let's say a lower back,

396
00:32:40.519 --> 00:32:45.599
just move it into a finger. There's different ways. You

397
00:32:45.640 --> 00:32:52.160
can just imagine it moving out of your body and

398
00:32:52.319 --> 00:32:57.720
just moving into your finger, and you can rehearse this feeling.

399
00:32:58.319 --> 00:33:01.240
You can imagine different feeling is where you can just

400
00:33:01.279 --> 00:33:05.880
take a little bit at a time. And the weird

401
00:33:05.920 --> 00:33:08.480
thing about it is, so they say, if I focus

402
00:33:08.519 --> 00:33:15.000
on my right finger, the end of my right big finger,

403
00:33:15.519 --> 00:33:18.319
is it a big Don't what is a big thing?

404
00:33:18.359 --> 00:33:20.039
Because the big thing is the middle one, isn't it

405
00:33:20.440 --> 00:33:23.759
first finger and the one next? Sort of fun So

406
00:33:23.920 --> 00:33:28.200
if I focus on the end of that, it's weird

407
00:33:28.200 --> 00:33:31.000
because as I focus on it, it's a little bit pulsating,

408
00:33:31.119 --> 00:33:37.640
just a little bit. So if I move the feeling

409
00:33:37.960 --> 00:33:39.759
that i'd want to move the feeling if I focus

410
00:33:39.799 --> 00:33:44.000
on my lower back, and you know, maybe you focused

411
00:33:44.039 --> 00:33:45.680
on the part of your body that you wanted to

412
00:33:47.000 --> 00:33:48.519
if you want to do, you know, it's up to you.

413
00:33:48.960 --> 00:33:51.480
But if I focus on my back, on my lower back,

414
00:33:53.200 --> 00:34:02.160
then I focus on my right finger. Just knows how

415
00:34:02.240 --> 00:34:06.559
my right finger feels, and I'll focus back on the

416
00:34:06.599 --> 00:34:17.840
body part straight away. It's changed. It's really weird. It's weird.

417
00:34:17.880 --> 00:34:21.079
It's all I don't know. Don't ask me why, but

418
00:34:21.159 --> 00:34:27.199
it's changed. It's still there's still something there, but it's changed.

419
00:34:28.119 --> 00:34:33.880
And I focus on my right finger again and it's

420
00:34:33.920 --> 00:34:36.599
there's a different feeling in my right finger, but it's

421
00:34:36.639 --> 00:34:46.360
not it's not unpleasant. It's just a feeling that wasn't

422
00:34:46.400 --> 00:34:53.599
there before, like I don't know, like maybe a heaviness

423
00:34:53.760 --> 00:35:00.039
or a tightness. Maybe it just just feels a a

424
00:35:00.039 --> 00:35:04.880
little bit different. So I moved back to my to

425
00:35:04.960 --> 00:35:08.800
the body parts. So if you move back to your

426
00:35:08.800 --> 00:35:16.599
body part, focus on there. For some reason, there's not

427
00:35:16.639 --> 00:35:21.440
a lot to focus on. And I'd be understandable if

428
00:35:21.480 --> 00:35:23.679
it was McGrain, But this is me a lower back,

429
00:35:24.000 --> 00:35:29.679
like it hasn't shrunk. There's not a lot there though.

430
00:35:29.719 --> 00:35:32.639
It's not not a lot going on. So I'll go

431
00:35:32.719 --> 00:35:43.719
back to my finger again, focus on that. It doesn't

432
00:35:43.719 --> 00:35:46.880
feel pleasurable, I'll be honest. My finger doesn't. It doesn't

433
00:35:46.920 --> 00:35:52.400
feel doesn't really feel horrible, eive, it just feels a

434
00:35:52.480 --> 00:35:58.559
bit different, a little bit different. It's I guess it's

435
00:35:58.599 --> 00:36:05.119
a unique perspective. It's going to have a different physical

436
00:36:05.239 --> 00:36:12.880
sensation to my lower back anyway. It's almost like the

437
00:36:12.920 --> 00:36:18.280
nervous system is confused by the focusing on one to

438
00:36:18.400 --> 00:36:23.239
the other and the idea even though I'm not actually

439
00:36:23.400 --> 00:36:28.320
trying to move it really, but the idea of moving

440
00:36:28.360 --> 00:36:43.280
it from your body to your finger. And it's a feeling.

441
00:36:43.320 --> 00:36:48.880
It's almost not numbness, but a little bit of little

442
00:36:48.920 --> 00:36:55.840
bits of fizziness I suppose, kind of like pins and

443
00:36:55.960 --> 00:36:59.559
needles a little bit. And I noticed obviously nothing a

444
00:36:59.599 --> 00:37:01.960
way about it, because I'm the one that's caused it,

445
00:37:02.000 --> 00:37:07.480
and I so I go back to my back again.

446
00:37:08.079 --> 00:37:13.199
So you go back to your body. By the way,

447
00:37:13.199 --> 00:37:15.599
you might hear some shouting in the garden, but it's

448
00:37:15.599 --> 00:37:19.559
because it's a beautiful day and the sun gets the

449
00:37:19.639 --> 00:37:28.199
shouters out. The shouters. This is weird. I focused on

450
00:37:28.199 --> 00:37:37.920
the back. It's almost like it's hiding from me. And

451
00:37:37.960 --> 00:37:40.280
as I here is a weird thing. Every time I

452
00:37:40.320 --> 00:37:43.400
go back, you go back to your body, and it

453
00:37:43.519 --> 00:37:47.239
kind of seems to bounce off onto your finger, like

454
00:37:47.360 --> 00:37:52.840
that focus goes straight to the finger. It's like it's

455
00:37:52.880 --> 00:37:56.760
becoming harder to focus on my body because it keeps

456
00:37:56.800 --> 00:38:07.960
bouncing back to the finger the focus. Ah, I'm just

457
00:38:08.079 --> 00:38:12.119
moving my finger around a little bit. It just it

458
00:38:12.159 --> 00:38:17.159
does feel different the end of it. But it's yeah,

459
00:38:17.239 --> 00:38:30.440
it's weird. That's strange. Yeah, So that's sort of something

460
00:38:30.519 --> 00:38:37.159
you could do, moving it, detaching, shifting, or even distancing

461
00:38:37.639 --> 00:38:44.760
the physical feeling from you. So you could just imagine

462
00:38:45.920 --> 00:38:50.719
stepping out of your body, just leaving your body behind

463
00:38:51.239 --> 00:38:55.320
and just stepping out. But the version of you that

464
00:38:55.400 --> 00:38:58.000
you step out, it's still your body, but you've left

465
00:38:58.679 --> 00:39:01.400
that one part of your body behind and you just

466
00:39:01.639 --> 00:39:09.920
move away. I guess, almost like waking, kind of like

467
00:39:10.079 --> 00:39:13.000
astra walking away, kind of like you an out of

468
00:39:13.000 --> 00:39:18.199
body experience, but not really. You're just moved away from

469
00:39:18.360 --> 00:39:23.039
that physical feeling that you had before and you just

470
00:39:23.239 --> 00:39:35.559
move away from it, have some distance from it. And

471
00:39:35.639 --> 00:39:37.639
this can work for lots of different things as well,

472
00:39:37.719 --> 00:39:41.320
can't it. I don't know about you, but there's been

473
00:39:41.360 --> 00:39:47.239
times when sometimes just having some distance, some physical distance

474
00:39:48.280 --> 00:39:53.119
from a situation, whether it's a person, whether it's a relationship,

475
00:39:53.159 --> 00:39:58.599
whether it's a job, whether it's where I live, just

476
00:39:58.679 --> 00:40:01.800
sometimes a little bit of di even if it's just

477
00:40:01.840 --> 00:40:05.119
a couple of miles just to walk round field. A

478
00:40:05.159 --> 00:40:21.000
little bit of distance can really be useful now neuroscience,

479
00:40:21.039 --> 00:40:24.599
because this is all based in I think with neuroscience.

480
00:40:24.599 --> 00:40:28.440
The weird thing about it is what's already been used

481
00:40:29.119 --> 00:40:35.559
for decades and maybe centuries has now been proven to

482
00:40:35.719 --> 00:40:41.360
work scientifically. It's always worked for those that it works for.

483
00:40:43.480 --> 00:40:46.639
But now neuroscience, now it's kind of come along the

484
00:40:46.719 --> 00:40:54.960
last twenty years or whatever and can almost explain why

485
00:40:55.159 --> 00:41:03.719
this stuff works in a scientific way when before and

486
00:41:03.960 --> 00:41:07.320
I kind of still have the attitude, really it works,

487
00:41:07.480 --> 00:41:11.679
it works, it works brilliant, but I do realize and

488
00:41:11.760 --> 00:41:15.199
I am more interested in why and how than I

489
00:41:15.360 --> 00:41:23.360
used to be, so I try to include factual information

490
00:41:23.679 --> 00:41:29.920
in these recordings around things like neuroscience and scientific studies.

491
00:41:31.760 --> 00:41:40.119
So neuroscience has shown that at tension amplifies let's say,

492
00:41:40.159 --> 00:41:47.239
focus or attention amplifies whatever physical experience you're focusing on,

493
00:41:51.519 --> 00:41:59.519
which means you get to choose what you focus on.

494
00:42:02.920 --> 00:42:13.800
And there's never only one physical feeling occurring. There's always

495
00:42:13.880 --> 00:42:17.760
more than one physical feeling happening at any one time.

496
00:42:19.000 --> 00:42:22.880
You've got a whole body. So with me, for example,

497
00:42:22.960 --> 00:42:27.039
my lower back. I've got my arms, got my hands,

498
00:42:27.159 --> 00:42:30.599
got my legs, got my back, the upper back rather,

499
00:42:31.199 --> 00:42:35.440
I've got my chest, my stomach, my shoulders, my face.

500
00:42:37.239 --> 00:42:41.679
Most of that stuff's fine so far as to focus

501
00:42:41.760 --> 00:42:46.400
on my jaw, for example. And it's a little bit

502
00:42:46.400 --> 00:42:48.920
harder to focus on my jaw when I'm talking, but

503
00:42:49.519 --> 00:42:53.320
it still does. It's still relaxes even when I'm talking.

504
00:42:53.719 --> 00:43:01.320
When I focus on it and the feeling, the attention

505
00:43:01.599 --> 00:43:08.239
amplifies the feeling. And because I guess I'm fairly relaxed anyway,

506
00:43:09.840 --> 00:43:16.360
especially when I make these recordings, because I don't think

507
00:43:16.360 --> 00:43:18.639
it would really work that well if I was all

508
00:43:19.079 --> 00:43:23.760
tense and stressed. I mean, it defeats the object, doesn't it.

509
00:43:24.559 --> 00:43:30.599
And I think that would come across. And I'm fairly

510
00:43:31.599 --> 00:43:35.719
fairly calm when I do these and when I talk,

511
00:43:37.039 --> 00:43:46.760
and personally. It says like neuroscience shows that attention amplifies

512
00:43:46.760 --> 00:43:52.840
a physical experience. I would agree, However, I'm going to add,

513
00:43:53.159 --> 00:44:01.639
and however, because I'm not saying I'm more than neuroscientists,

514
00:44:01.639 --> 00:44:04.239
because obviously I don't. I know, but I might know

515
00:44:04.280 --> 00:44:06.880
some different things, but I don't know. I'm not an

516
00:44:06.920 --> 00:44:12.599
expert on anything, apart from eating cookies. We're really good

517
00:44:12.599 --> 00:44:18.280
at eating cookies. I could win a gold medal at

518
00:44:18.320 --> 00:44:24.800
eating cookies. Not quantity, but just I'm just really good

519
00:44:24.800 --> 00:44:32.920
at eating them. So when it comes to meditation and

520
00:44:34.239 --> 00:44:42.519
something like a body scan, I've noticed over decades that

521
00:44:44.639 --> 00:44:49.960
just by focusing on the different parts of your body,

522
00:44:50.920 --> 00:44:58.840
they start to relax. So I think it's not just

523
00:44:59.440 --> 00:45:06.559
that the attention amplifies the physical sensation, but it's also

524
00:45:06.679 --> 00:45:11.760
dependent upon how or what you're thinking when you're focusing

525
00:45:12.440 --> 00:45:20.400
on that particular part of your body. So if it

526
00:45:20.519 --> 00:45:26.880
is if you're focusing on discomfort, for example, and that's

527
00:45:26.920 --> 00:45:30.199
what you're focusing on, and that's what you're thinking about,

528
00:45:30.639 --> 00:45:33.320
and that's you know, then it's going to get hot,

529
00:45:33.360 --> 00:45:38.039
it's going to get stronger, and it's going to amplify.

530
00:45:38.719 --> 00:45:40.400
But if you think about in the same way as

531
00:45:40.440 --> 00:45:42.800
if you think about a part of your body that

532
00:45:42.920 --> 00:45:46.400
feels relaxed and you're focusing on how relaxed it is,

533
00:45:46.480 --> 00:45:52.519
it's going to become more relaxed. But then if you

534
00:45:52.559 --> 00:45:55.199
think about you focus on a neutral part of your body,

535
00:45:55.639 --> 00:45:58.360
so maybe you're doing a body scan. I've done quite

536
00:45:58.360 --> 00:46:02.519
a few body scanned recordings where you're just listening and

537
00:46:02.599 --> 00:46:05.599
I'm going through the different parts of your body, starting

538
00:46:05.559 --> 00:46:09.960
at the top of your head, your fore hair, your eyes,

539
00:46:12.679 --> 00:46:15.639
and I won't ask you to relax those parts of

540
00:46:15.679 --> 00:46:20.599
your body. And you might literally have just sat down

541
00:46:20.760 --> 00:46:25.920
or just laid down and only begun to listen to

542
00:46:26.039 --> 00:46:31.559
me at that point, So you're not bored yet, you

543
00:46:31.639 --> 00:46:34.199
might not be in a position of I might not

544
00:46:34.280 --> 00:46:41.800
have bored you into submission of feeling relaxed and calm.

545
00:46:41.840 --> 00:46:44.480
But by focusing on a neutral part of your body,

546
00:46:44.480 --> 00:46:51.320
a part that doesn't really it's not feeling particularly relaxed

547
00:46:51.480 --> 00:47:00.920
or particularly any other way, has a tendency of relaxing.

548
00:47:02.559 --> 00:47:05.760
But then when you're doing a body scan, you're focusing

549
00:47:06.239 --> 00:47:15.800
with the intent of comfort and peace, coming from a

550
00:47:15.840 --> 00:47:27.480
perspective of positivity, kindness, kindness towards yourself, feeling well towards yourself.

551
00:47:29.639 --> 00:47:33.639
So that has an effect. And the more, I don't

552
00:47:33.679 --> 00:47:38.119
think many people are going to listen to a recording,

553
00:47:38.800 --> 00:47:47.360
a mindfulness recording or a body scan recording without having

554
00:47:47.440 --> 00:47:53.480
a degree of expectation that they're going to relax, that

555
00:47:53.519 --> 00:47:55.639
you're going to relax all the different parts of your

556
00:47:55.679 --> 00:48:07.199
body it's kind of implicit, I guess in the actual recording. Well,

557
00:48:10.400 --> 00:48:13.840
in the same way is if you focus on a

558
00:48:13.920 --> 00:48:24.320
part of your body and you're thinking differently about it.

559
00:48:25.719 --> 00:48:29.760
So if I focus on my lower back, and if

560
00:48:29.800 --> 00:48:32.159
I'm expecting it to feel worse, it's going to start

561
00:48:32.159 --> 00:48:39.440
feeling worse if I'm expecting it to loosen and almost

562
00:48:39.559 --> 00:48:43.360
like all the fibers are just I just had a

563
00:48:43.360 --> 00:48:50.679
little disturbisation there from a neighbor, but then he started barking,

564
00:48:52.000 --> 00:48:56.480
and what it was he's put sausages. His uncle from

565
00:48:56.480 --> 00:49:01.119
across the road or across the hallway got him some sausages.

566
00:49:04.000 --> 00:49:08.360
The thing is gives you an idea of his mentality. Finny,

567
00:49:09.079 --> 00:49:14.000
by the way, he's my little jack Russell. He's begging

568
00:49:14.159 --> 00:49:18.159
for one, right, it's already got one. He's dropped on

569
00:49:18.159 --> 00:49:21.679
the floor, and he's come for more because he tries

570
00:49:21.719 --> 00:49:24.760
to get as many as he can so then he

571
00:49:24.760 --> 00:49:28.000
can just enjoy the feast. There goes another one, though

572
00:49:28.400 --> 00:49:33.440
you're not getting any more to be feeding them, right.

573
00:49:35.000 --> 00:49:37.239
I'm not one hundred percent sure what I was talking about,

574
00:49:37.760 --> 00:49:42.679
but I'll try and get back to it. So we're

575
00:49:42.679 --> 00:49:45.559
talking about focus. Really, if you change where the attention

576
00:49:45.719 --> 00:49:56.239
goes and the brain lowers the intensity. And because it changes,

577
00:49:56.280 --> 00:49:59.159
I guess how the pain or the physical feeling is

578
00:49:59.239 --> 00:50:06.079
mentally code did It's in the same way as some

579
00:50:06.199 --> 00:50:13.199
people without getting you know, weird. But some people enjoy

580
00:50:14.119 --> 00:50:17.800
a degree of or enjoy things that perhaps other people

581
00:50:17.880 --> 00:50:23.920
wouldn't when it comes to romantic encounters. And when I

582
00:50:23.920 --> 00:50:29.400
think about that, I'm thinking hot wax is one thing

583
00:50:29.440 --> 00:50:32.800
that comes to mind, which in a million years I

584
00:50:32.840 --> 00:50:38.440
would not, well, not in a million years, but actually,

585
00:50:38.440 --> 00:50:40.360
to be fair, I don't know anymore. But yeah, generally

586
00:50:40.400 --> 00:50:43.480
not something I would do. But some people love it

587
00:50:43.519 --> 00:50:47.360
and they don't. It's a it's a different feeling to

588
00:50:47.440 --> 00:50:50.559
what it would because I'm sure if someone just poured

589
00:50:50.599 --> 00:50:54.039
hot wax in them or hot poured hot wax on

590
00:50:54.199 --> 00:50:58.599
them while they were waiting on a bus, and they

591
00:50:58.639 --> 00:51:03.159
wouldn't enjoy it. They've probably been wouldn't sitting on a

592
00:51:03.199 --> 00:51:07.320
bus dressed in bondage gear that Yeah, anyway, let's move

593
00:51:07.360 --> 00:51:14.840
away from that. So feelings change, they feel differently depending

594
00:51:14.880 --> 00:51:21.000
on the situation, on the scenario, I think he's hassling

595
00:51:21.000 --> 00:51:23.440
me again, all right, you want to know the sausage.

596
00:51:23.440 --> 00:51:27.199
You're not having the whole pack beIN. You've been so good,

597
00:51:27.239 --> 00:51:31.360
you've left me alone. The music downstairs is now light louder,

598
00:51:37.039 --> 00:51:41.679
and he's been in and nicked some biscuits. He's a

599
00:51:41.679 --> 00:51:49.679
little thief, that one. So if you move it with

600
00:51:49.880 --> 00:51:54.280
the you know the dissociation. I mean, it can be

601
00:51:54.360 --> 00:52:01.719
dissociation when you focus on something completely separate. You know,

602
00:52:01.760 --> 00:52:04.400
if you're focusing on a telly, or you're focus on

603
00:52:05.440 --> 00:52:10.199
drawing a picture, focusing on music or maybe playing a

604
00:52:10.280 --> 00:52:17.800
musical instrument, it can change how you physically feel because

605
00:52:17.840 --> 00:52:20.480
you're not focusing on that part of the body that

606
00:52:20.559 --> 00:52:26.199
you were before, but in a sense of literally moving

607
00:52:26.920 --> 00:52:32.119
the physical sensation elsewhere to a different part of your

608
00:52:32.159 --> 00:52:36.679
body where it feels less harmful, as I said, like

609
00:52:36.760 --> 00:52:41.440
moving to your finger or to an object outside of

610
00:52:41.440 --> 00:52:45.480
the body. So you could, for example, move it into

611
00:52:45.519 --> 00:52:48.159
a imagine in your mind, you can move it into

612
00:52:48.159 --> 00:52:54.880
a balloon or a hot air balloon and just watch

613
00:52:54.920 --> 00:52:59.480
that balloon float away. Or you can imagine moving it

614
00:52:59.519 --> 00:53:06.639
into a and chucking that rock into the sea or

615
00:53:06.639 --> 00:53:14.159
off a cliff, giving you that distance. Again. You could

616
00:53:14.239 --> 00:53:19.719
imagine moving it into a visual container something like a

617
00:53:19.840 --> 00:53:25.480
box or a cloud, a flowing river. I quite liked

618
00:53:25.480 --> 00:53:29.800
the idea of the flowing river because anything you put

619
00:53:29.840 --> 00:53:33.320
in there, it would disperse, wouldn't it, because it's moved

620
00:53:33.440 --> 00:53:40.119
very quickly. But also it would just disperse, and it

621
00:53:40.159 --> 00:53:42.079
couldn't feel the same, and he wouldn't be able to

622
00:53:42.079 --> 00:53:46.840
get it back, you know, not easily. So if you

623
00:53:46.960 --> 00:53:50.719
drop that physical feeling, dropped it in a fast flowing river,

624
00:53:53.400 --> 00:54:00.239
it's kind of just gone off. Or imagine in the clouds,

625
00:54:00.280 --> 00:54:03.559
moving it into a cloud. But then you move up,

626
00:54:05.159 --> 00:54:07.280
take your eyes off the clouds for a second, and

627
00:54:07.320 --> 00:54:09.480
then you look back at the clouds, where is it?

628
00:54:10.159 --> 00:54:13.800
Which cloud is it in? Because of the clouds are moving,

629
00:54:14.880 --> 00:54:17.519
they often look very very similar to each other, maybe

630
00:54:17.559 --> 00:54:24.079
different different sizes, slightly different colors, but they're moving. Maybe

631
00:54:24.320 --> 00:54:26.760
some signs seems like the clouds are moving to the right,

632
00:54:27.079 --> 00:54:29.400
and sometimes it seems like they're moving to the left.

633
00:54:30.760 --> 00:54:34.239
Sometimes they feel closer to the ground than further than

634
00:54:34.280 --> 00:54:38.800
to the ground further away. And it's kind of weird

635
00:54:39.000 --> 00:54:44.039
because also sometimes you know, it feels windy here on

636
00:54:44.079 --> 00:54:48.079
the ground where we are. The clouds don't seem to

637
00:54:48.119 --> 00:54:51.679
be moving at all, but other times when it's really

638
00:54:51.840 --> 00:54:56.920
really mild, just not even a really light breeze, and

639
00:54:56.960 --> 00:55:04.000
the clouds are moving quickly, so different ways. It tricks.

640
00:55:04.559 --> 00:55:11.480
It tricks the century pathways into disconnecting emotional issues connected

641
00:55:12.239 --> 00:55:15.519
to the part of your body, so that I guess

642
00:55:15.599 --> 00:55:20.840
that kind of that signal of danger being removed, realizing

643
00:55:20.960 --> 00:55:25.559
it's not danger, it's the opposite to that. It's peaceful,

644
00:55:25.639 --> 00:55:36.239
it's calm, it's safe. So examples I said, you can

645
00:55:36.320 --> 00:55:39.320
let a helium bloom. You can have a helium bloom

646
00:55:39.400 --> 00:55:44.360
tied to your wrist, and you can allow that feeling

647
00:55:44.400 --> 00:55:49.119
from your body to move all the way to where

648
00:55:49.119 --> 00:55:53.800
the helium bloom is bloom bloom, moving up the string

649
00:55:55.079 --> 00:55:58.960
and filling the helium bloom. Maybe it's an empty bloom.

650
00:55:59.440 --> 00:56:05.320
Maybe that that energy fills the blue nup and then

651
00:56:05.360 --> 00:56:09.039
you can just untie the string and watch it float away,

652
00:56:09.880 --> 00:56:19.840
higher and higher, further and further away. Or you can

653
00:56:20.239 --> 00:56:27.440
imagine placing that physical sensation inside a box, a big

654
00:56:27.480 --> 00:56:35.760
box or a small box with a soft thick blanket inside.

655
00:56:36.639 --> 00:56:41.920
Close the lid and notice how your body feels lighter. Now,

656
00:56:54.760 --> 00:57:01.519
then you've got partials dissociation. If total move feels overwhelming.

657
00:57:01.679 --> 00:57:09.519
Just move some of the sensations elsewhere. So you could

658
00:57:09.559 --> 00:57:15.280
do the same techniques, but just some of them. There's

659
00:57:15.360 --> 00:57:18.320
no there's no right or wrong thing to do, there's

660
00:57:18.360 --> 00:57:22.440
no you don't have to do anything, but the idea

661
00:57:22.480 --> 00:57:27.119
of it, the wrapping your mind around the idea that

662
00:57:27.159 --> 00:57:29.960
actually this is possible. And these are things that have

663
00:57:30.039 --> 00:57:37.880
been done for many, many, many many years, like decades

664
00:57:37.880 --> 00:57:42.599
and decades and decades, tried and tested techniques handed down

665
00:57:42.719 --> 00:57:45.239
through the years. People have been doing them for a

666
00:57:45.320 --> 00:57:49.280
long time and helping millions of people around the world

667
00:57:49.519 --> 00:58:01.639
for long time. And why is it so effective? So

668
00:58:03.199 --> 00:58:08.679
it takes advantage of neuroplasticity, where which is quite a

669
00:58:08.719 --> 00:58:13.719
new thing. Really, neuroscience isn't that new new, But neuroplasticity

670
00:58:14.559 --> 00:58:16.880
kind of blew my mind a bit when I first

671
00:58:16.920 --> 00:58:21.880
started reading about this, the idea that your brain is

672
00:58:21.920 --> 00:58:27.280
not set. Your brain can change, and I like to

673
00:58:27.280 --> 00:58:31.679
think of it like plast scene in this sense, it

674
00:58:32.360 --> 00:58:38.719
can change to suit the situation. So, for example, you

675
00:58:38.840 --> 00:58:46.360
introduce a new skill, whether it's learning a new language,

676
00:58:48.599 --> 00:58:54.639
learning a new instrument, musical instrument, starting a new job,

677
00:58:58.480 --> 00:59:05.480
our brain's changed, our brain's adapt so that those things

678
00:59:05.519 --> 00:59:10.400
that may have seemed impossible before, although it might not

679
00:59:10.480 --> 00:59:17.239
be easy to start with, become easier, and our brains

680
00:59:17.519 --> 00:59:23.760
change and adapt to what we do. Our brains adapt

681
00:59:23.840 --> 00:59:27.800
to what we focus on. It's quite I think it's quite.

682
00:59:31.159 --> 00:59:35.559
It's quite amazing really that a brain can rewire its

683
00:59:35.599 --> 00:59:42.679
own processing, you know, of feelings. I think it's amazing.

684
00:59:44.559 --> 00:59:50.960
There's also that automatic loop or the automatic attention loop.

685
00:59:52.079 --> 00:59:53.559
You know, like when I was talking about my low

686
00:59:53.599 --> 00:59:56.960
back and then my finger, I kind of created a

687
00:59:57.039 --> 01:00:06.320
new automatic loop and changing the old one. Whether it

688
01:00:06.360 --> 01:00:09.440
was temporarily breaking the old one, whether just for a

689
01:00:09.519 --> 01:00:14.119
few minutes, but it's still it changed and started to

690
01:00:14.199 --> 01:00:17.480
set up a new loop because the more often I

691
01:00:17.519 --> 01:00:20.440
went back to focusing on my low back, it was

692
01:00:20.519 --> 01:00:28.920
bouncing straight back to my finger. Also, it gives you

693
01:00:29.039 --> 01:00:35.360
empowerment because you realize that you're not leaving things to chance.

694
01:00:37.440 --> 01:00:42.960
You're in control, you're taking charge of your own experience,

695
01:00:44.039 --> 01:00:59.360
and you can actively enjoy the changes that occurring. So

696
01:00:59.480 --> 01:01:01.480
you've also I've got some other things you can do.

697
01:01:02.119 --> 01:01:06.760
You can fragment the physical feeling, but basically breaking it

698
01:01:06.800 --> 01:01:13.800
into smaller pieces mentally, moving them one by one. So

699
01:01:13.880 --> 01:01:16.519
I guess a little bit like a jigsaw puzzle. So

700
01:01:16.559 --> 01:01:21.039
if you've got that part of your body for me

701
01:01:21.159 --> 01:01:25.360
is my lower back, so that's the jigsaw puzzle. So

702
01:01:25.440 --> 01:01:29.639
you got the jigsaw puzzle of my whole body, it'd

703
01:01:29.719 --> 01:01:31.679
have to be quite a big jigsaw puzzle to be fair.

704
01:01:33.280 --> 01:01:42.239
And start to remove the pieces of jigsaw. Let's say

705
01:01:42.280 --> 01:01:45.239
it's just start ten thousand pieces or whatever. Start to

706
01:01:45.280 --> 01:01:48.840
remove the pieces connected to my back, my lower back,

707
01:01:49.880 --> 01:01:55.480
one by one, and just drop that in a river.

708
01:01:57.639 --> 01:01:59.880
It's probably not a good idea to be dropping bits

709
01:01:59.880 --> 01:02:02.199
of cardboarding the river, but you know, for the it's

710
01:02:02.239 --> 01:02:07.199
an imaginary thing. And then take another piece, maybe not

711
01:02:07.239 --> 01:02:10.440
connected to that, but another piece is also in that area,

712
01:02:13.440 --> 01:02:20.599
and just dropping it in that fast flowing stream, and

713
01:02:20.639 --> 01:02:26.000
then another piece, and then another piece, and you can

714
01:02:26.039 --> 01:02:31.559
just take your time with it, then another piece, then

715
01:02:31.599 --> 01:02:36.760
another piece. You can even focus on that part of

716
01:02:36.760 --> 01:02:41.800
your body and wherever you feel, whether it's a bit

717
01:02:41.840 --> 01:02:45.119
of pressure, whether it's a physical sensation, you can just

718
01:02:45.159 --> 01:02:47.880
focus on that part of body and imagine that's the

719
01:02:47.920 --> 01:03:03.239
piece that you're taking out and drop that in the stream.

720
01:03:03.400 --> 01:03:10.840
So by these kind of dissociation techniques. Physical discomfort is

721
01:03:10.960 --> 01:03:18.679
mentally moved, shrunk, softened, or transformed, and it can lead

722
01:03:18.760 --> 01:03:25.280
you to experienced reduced physical intensity that was there before,

723
01:03:26.239 --> 01:03:35.360
and it can restore your sense of personal control. You

724
01:03:35.480 --> 01:03:41.719
feel better, you feel more relaxed. You can actually feel

725
01:03:41.719 --> 01:03:52.519
good about yourself because you've made changes, and you know

726
01:03:52.559 --> 01:03:55.880
that you can make changes, because you've made changes in

727
01:03:55.920 --> 01:03:59.119
the past, and you can make more changes in the future.

728
01:04:07.639 --> 01:04:11.400
And that brings us to the end of this recording,

729
01:04:12.719 --> 01:04:19.360
So thank you for listening. Remember to be kind to

730
01:04:19.400 --> 01:04:24.039
yourself because you do deserve to be happy, and be

731
01:04:24.199 --> 01:04:29.280
gentle with yourself because you do deserve to feel safe.

732
01:04:33.320 --> 01:04:38.199
Lots of love, Bye,