Sept. 23, 2025

(no music) (10 hours) #1437 Let me bore you to sleep - 23rd September 2025

(no music) (10 hours) #1437 Let me bore you to sleep - 23rd September 2025
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WEBVTT

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Hello, and welcome to let Me boy You to Sleep.

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My name's Jason Luland and this is Trivia Tuesday. De

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Rivia Trivia Trivia Tuesday. Trivia Trivia Trivia Tuesday. Hello. It

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is Tuesday, the twenty third of September twenty twenty five,

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and it's three point fifty six pm. And please only

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listen when you can safely close your eyes. So, still

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having a bit of problems with Apple Podcasts. I don't know.

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It's I think it's taken a while for it to

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all get sorted, and I think it's generally work him.

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But yah, I've done everything I can do. It's I

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tested them all again today. Those that didn't work I

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got rid of those are working fine. Now. I know

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that some of the issues isn't just updating that seems

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to be sorted, but being able to follow. I don't

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know how to sort that out. If I'm honest with you.

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So if I put in my name Apple Podcasts, so

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if I put in let me boy you to sleep.

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Let me let me bore you to sleep, to sleep,

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to sleep.

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So let me I'll open this up. The page that

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you're looking for can't be found, which is a little

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bit annoying, more than a little bit annoying, which means

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it must be the old one. However, if I put

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in my name into Apple podcasts and search, I can

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find let Me put you to Sleep, and the one

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that's on there is not the one. It's I guess

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it's the newer version. So all I can do is

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apologize and just say, and you should be able to

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follow this one. The old one's gone. And that's partly

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my mistake, partly my error. Partly I don't want to

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take full responsibility, but somewhere along the line, I've messed up.

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But also I think Apple messed up a bit as well,

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So it seems to be it's a case of refinding me,

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if that makes any kind of sense. So the podcasts

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I've got on Apple Podcasts that all the others should

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be fine. It's just Apple podcasts that have been a

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bit weird. I've got relaxation for stress and panic attacks,

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that's opening up, so that's fine. Hypnosis for sleeping deeply

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that's fine, Sleepy boring objects that's fine, although I do

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need to update that one. Let me buoy you to sleep,

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which is fine. Bedtime story time that's fine, and deep

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Sleep whisper hypnosis, which isn't working at all. Oh okay,

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oh it is working, so I think that just needed

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re rebooting. So let's go back to see. Yeah, So

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basically that's what it is. It's sleepy broad objects. That's

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Furcus working fine. Yes, there's one, two, three, four, five, six.

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I've now got six podcasts that are up and running

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on Apple Podcasts. They should be available everywhere else. I've

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still got SoundCloud. Still got two podcasts on SoundCloud, Let

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Me boyd to Sleep and the other one, which is

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it is Hypnosis of Sleeping Deeply. Now, these the SoundCloud

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ones are completely separate, so they're not dependent upon being

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manually or automatically updated from the speaker podcasts. These are

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podcasts on their own which I have to upload separately.

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I would get rid of them, but unfortunately not Unfortunately,

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but some people prefer SoundCloud. So I've got an audience

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on SoundCloud separate from all the other places that I upload.

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So I do get rid of them both for a

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while back and I ended up having to reinstate them.

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I mean to give you an idea where is it? Oh,

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to give you an idea with the Hypnosis of Sleeping Deeply.

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It's kind of those two podcasts are like a whole

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different world compared to the ones on Spreaker. I mean,

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I probably had more downloads on the two podcasts on

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SoundCloud to date than already I have done on the others,

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but just the way it goes. So if you look

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the last thirty days, I've had four thousand, six hundred

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and one place on that one podcast, but for the

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last twelve months, three hundred and eighty three thousand, seven

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hundred and eighty five plays all time, which is all

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of last year, part of the year before, and this

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year is two million, five hundred and thirteen thousand, two

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hundred and seventy one. Just gives you an idea. You know,

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there are people listening different places. Some people even listen

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to me on YouTube, So I've got a YouTube channel.

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All six versions of the recordings are uploaded on YouTube

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as podcasts. So it's kind of I don't get I

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shouldn't be this honest, but I don't get a huge

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amount of views on the YouTube because YouTube, I mean,

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it's it is a podcast, it's you know, it's you know,

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it's it is a podcast, but it's still you know,

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YouTube prefers videos. It's still a video. It's like a

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static picture and then my voice. But it's all right.

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I'll continue to share it because basically, whenever I do

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a new recording, it automatically uploads to YouTube. And I

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have a huge amount of videos, wow, like absolutely huge amounts.

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I don't I couldn't even tell you how many I've

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got on YouTube, probably over two thousand, which is quite

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a lot. So a look, I'm just I'm interested. I'm

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slightly interested. Where would it tell me? Shouldn't it should

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wouldn't it have that on the channel page, channel page, channel,

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my channel? Come on, so Vinnie's chewing on something. I've

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got three point one thousand videos on my YouTube channel.

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So that's some mixture videos that I've made from the past,

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videos I've made, Well, everything's from the past, isn't it.

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But there's videos of Andrea, these videos of Vinnie. There's

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videos from like two thousand and eleven, two thousand and ten,

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two thousand and seven. I'm not sure if I posted

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the videos from two thousand and six, but there's a

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lot of videos, and now every day there's six more added.

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I kind of hope, I mean, for me, personally, I

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think YouTube's quite a good place to listen because I

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got it on Metelli. I just turn it on and

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I like to listen to my podcast just to see

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if they if they work, if they sound okay, And

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they do, and I always bore myself to sleep, which

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is weird. You'd think that being my own voice, it

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would be a bit off put in, but it doesn't

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for some reason. Yeah, I listen, I'm not. I'm not.

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I don't listen to every single recording, but probably at

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the moment, I probably listened to at least four or

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five a week, three three a week something like that.

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When I do, like, you know, one every day. So

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there we are. So what I would say is just

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search for me, search for my name on Apple Podcasts.

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The it might be a different podcast to the one

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that you were listening to before, if you know what

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I mean. It might just be like an updated version.

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Because Apple Podcasts had so many different versions of podcasts

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from the past on there that it got I think

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it just got confused, which is fair enough, and that

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was I didn't realize. I guess I didn't know how

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it all worked. But on here on all of these

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podcaster's coming up. It is given a plus follow button,

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so I can't check it on my phone right now,

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but it's working on the laptop right So that's all

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that done. There there any Facebook messages I can talk

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abould you know. I was in the park earlier and Vinnie,

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as he does, gets excited to say low to people.

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So he jumped up at this man. As a man

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and a woman walking, it looked like they were going

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on the grass to avoid him, which I thought it

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was a bit weird, but they weren't. And he jumped

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up at the lady. Then he jumped and he got

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on his back and was showing his belly to the lady.

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Then he came jumped up at the man, and the

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man said, oh, next time I see him, can you

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have his nails cut? Which I thought was a little

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bit cheeky of him to say that next time I

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have his nails cut. Maybe next time he jumps up

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at you, And perhaps you can not be wearing shorts

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like a little schoolboy. This is someone probably in his

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late seventies walking around with shorts on in autumn. You

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know when it I mean, it's not like freezing cold

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out there, but it's not warm it was quite chilly,

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and I wouldn't wear shorts in this weather. I don't

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wear shorts in any weather. But that's just a legal requirement.

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I can't help that one. Oh, Sarah Hitch, just let

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me have a quick look, see if there's any messages.

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Just okay, Again, I don't know anymore. It's confusing the

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whole thing. I hope Apple Podcasts is now sorted and

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I've done all I can do. I know I said

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that yesterday probably, but this time I really think I

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have because I've gone through it again and again and

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again and again and again, and some of the saying

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it's working fine now, which is good. Right. I can't

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log in, so I can't log in, but I just

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can't be bothered. So that's it.

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Really.

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I'm thinking, do I really need that let Me Boydsleep

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dot com website? Maybe, just, you know, because I've got

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the Jasonnewland dot com website still running as well, so

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I might just get rid of the let Me boy

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to Sleep and just had the Jasonnewland dot com like before.

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Just simplify things, you know, And if you go to

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the Jasonnewland dot com like before, it's all the latest

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recordings on there. So you go on the first page

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and you can skip down. Men, there's one nine hundred

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and eighty eight episodes to choose from just from this

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on the first page that you can actually go through

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ten thousand, three hundred and nine hours and fifty minutes,

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so it should be enough to get you through for

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a while. You know, there's a lot of stuff on

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there going back to who knows how far back, and

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that includes not just to let Me Boy the sleep ones,

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but all of the recordings, including the hypnosis stuff that

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are done in recent months. And also there are links

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to each of the podcasts on Speaker that I have

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as well on that first page, so it's got all

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the hypnosis is Sleeping Deeply, let Me Boys Sleep Deep Sleep,

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Whisper Hypnosis, relax and Sleep Hypnosis, Daily Short Relaxation Hypnosis,

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Monday Sleepy Boriling Objects, Help Me Boil Your Pain Away,

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Chronic Pain Hypnosis, Stress and Pain Relief, Relaxation for stress

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and panic attacks, Jason's Bedtime, Storytime Q and a Friday

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Requested recordings. Let Me Boil Your Phobia Away, Stop Now Biting,

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Stop Smoking Hypnosis. Wow, that's a lot, isn't it. One two, three, four, five, six, forty, fifteen,

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sixteen seventeen's is also a Spanish one seventeen podcasts. Now

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only the main ones are on the Apple podcast now,

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So what I'll do once it's all sorted, once it's

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all kind of calm down, I might try and start

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adding some of the other podcasts onto Apple Podcasts. I'm

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going to leave it maybe a month or so, let

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everything kind of settle, so just I want to make

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sure that everything updates correctly. And yeah, but then as

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I said, the links are there, so you can go

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to my to my podcasts directly or you can just

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use the It was like a playlist on the first page.

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And my website is on Jason dot com now is

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just one page. Everything on one page. It's very easy

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to use. So that's another you know, alternative, so you've

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got it. Can go directly to speaker all my podcasts,

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you can go to Apple Podcasts, you can go you

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know to all the different podcast hosts places your directories

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and that, you can go to YouTube, or you can

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go to my website Jasonnewland dot com. There's lots of

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different options where you can find my latest recordings. Oh

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and also SoundCloud. Of course, wow, forgot about SoundCloud. So

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you can go to SoundCloud and just let's have a look.

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You click on SoundCloud and search for me Jason new Land. Right,

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you'd think I'd know how to spell my surname by now,

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wouldn't you? N E, W, L, A and D Jason Newland.

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So I got one visit Jason Newland's profile, Barry, someone

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else has got it, so okay, that's not me, so

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Jason Newland. And if you go down to oh, that's

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weird Albums English, Oh found two hundred and eighty seven playlists,

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five hundred plus tracks, fifteen people. I thought i'd be

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a little bit easier to find. Well, underneath the Jason

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Newland that isn't me and that's from Barry, United Kingdom.

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There is lots of my recordings. So what you could do,

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like hypnosis is sleeping Deeply. You could just click on

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that the top one, so you got music number twenty five,

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letting go that was a year for a year ago.

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You can just click on sleeping Deeply and that brings

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it up. See this weird. Or you could just put

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in if you want, let me bore you to sleep

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and yep, I come up on speaker. I've used the

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old banner of the little baby with a yellow hat.

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He's a yellow beanie. I just want to kind of

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have it separate from the others. So you got that

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and click on that. You can also follow and the

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latest recordings are on there. So streaming which was yesterday's one.

232
00:20:34.799 --> 00:20:38.720
See it's still so. I understand we've all got our

233
00:20:38.759 --> 00:20:45.200
favorite places that we like to listen to stuff I do.

234
00:20:45.319 --> 00:20:51.079
I completely get that, and I do have a few options,

235
00:20:51.079 --> 00:20:54.559
so it's not all I'm not just in one place.

236
00:20:54.599 --> 00:20:57.720
I'm kind of all over the place, not just mentally.

237
00:20:59.240 --> 00:21:03.839
Another thing someone asked me, and I can't. I've had

238
00:21:03.960 --> 00:21:05.960
a lot of people posting stuff and I've kind of

239
00:21:05.960 --> 00:21:10.960
lost track a little bit. But it was about being

240
00:21:11.000 --> 00:21:16.480
able to listen on Apple podcasts and set the timer

241
00:21:16.599 --> 00:21:18.400
for just one hour.

242
00:21:21.799 --> 00:21:22.119
Now.

243
00:21:23.200 --> 00:21:28.920
My initial react not reaction. My initial response was if

244
00:21:28.960 --> 00:21:31.519
you listen to the one with music or without music,

245
00:21:32.000 --> 00:21:36.160
just the one standard recording, they're usually about an hour,

246
00:21:36.200 --> 00:21:40.160
aren't they, I suppose, But then sometimes I do waffle

247
00:21:40.240 --> 00:21:45.279
on for nearly two hours, sometimes even longer. So I

248
00:21:45.319 --> 00:21:48.599
can see, if you know, if you want it to

249
00:21:48.640 --> 00:21:55.000
be to turn off after an hour. Actually that was

250
00:21:55.119 --> 00:21:57.519
my first response. My first response is maybe I should

251
00:21:57.559 --> 00:22:06.480
make a recording that stops after an hour. But then

252
00:22:07.759 --> 00:22:13.839
would that just be another addition to already six different recordings.

253
00:22:13.880 --> 00:22:16.720
There's quite a lot, isn't it? For each recording? Six

254
00:22:16.759 --> 00:22:22.960
different versions? So I did some research and apparently Apple

255
00:22:23.039 --> 00:22:28.039
podcasts on iPhone and iPad has a built in sleep timer.

256
00:22:29.640 --> 00:22:33.599
So if you're watching or a listener rather on iPhone

257
00:22:33.720 --> 00:22:38.160
or iPad, and here's how you can set it up

258
00:22:38.279 --> 00:22:45.960
so the podcast stops after one hour. So you open

259
00:22:46.039 --> 00:22:51.720
a podcast app and start playing the episode. Swipe up

260
00:22:52.200 --> 00:22:55.200
on the now playing screen where you see the play

261
00:22:55.279 --> 00:23:02.839
pause button. Look for the options sleep timer a little

262
00:23:02.920 --> 00:23:11.319
Clockee icon. So sleep timer a little clock icon. Tap

263
00:23:11.400 --> 00:23:17.359
it and choose a duration and see the options. It

264
00:23:17.519 --> 00:23:22.200
says if five minutes, ten thirty minutes, one hour, end

265
00:23:22.200 --> 00:23:28.400
of episode, et cetera. Once set, the episode will stop

266
00:23:28.480 --> 00:23:34.559
automatically when the timer runs out. If you don't see

267
00:23:34.799 --> 00:23:46.599
the sleep timer, make sure your app is updated. Okay,

268
00:23:47.720 --> 00:23:49.880
I wonder, I'm not sure how it works on a

269
00:23:50.279 --> 00:23:55.680
on a What's It phone? I should ask that, shouldn't I.

270
00:23:56.200 --> 00:24:01.319
Spotify also has a sleep timer built in on an iPhone,

271
00:24:01.559 --> 00:24:06.640
iPad and Android is apparently the same thing. Open Spotify

272
00:24:06.680 --> 00:24:11.079
and start playing the podcast. Tap the now playing screen

273
00:24:12.000 --> 00:24:16.640
the big play bar at the bottom, Tap three dots

274
00:24:16.680 --> 00:24:23.200
in the upper right corner, scroll down and tap sleep

275
00:24:23.480 --> 00:24:27.720
timer and then choose from five minutes on once to

276
00:24:27.759 --> 00:24:30.039
win how long long you want it to last. For

277
00:24:32.960 --> 00:24:39.880
On desktop PCs and a Mac, the sleep time isn't available,

278
00:24:43.440 --> 00:24:45.839
but you can do it via your actual computer as

279
00:24:45.839 --> 00:24:48.960
well separate, but it's not available on the app. So

280
00:24:49.000 --> 00:24:59.160
I want to check Apple Podcasts on Android because millions

281
00:24:59.200 --> 00:25:06.559
of people have Android phones. So I'll just see and tablets,

282
00:25:11.039 --> 00:25:14.359
let's see what it says. That's a tricky bit. Apple

283
00:25:14.400 --> 00:25:20.160
Podcasts is only available on iPhone, iPad, Mac and Apple Watch,

284
00:25:22.720 --> 00:25:25.880
so that's not even valiant. I didn't even think about that.

285
00:25:28.079 --> 00:25:30.920
I think they're missing out a little bit there. I

286
00:25:30.960 --> 00:25:33.240
know part of this because they want people to buy

287
00:25:33.319 --> 00:25:37.160
the Apple phone and the stuff like that, but I wouldn't.

288
00:25:38.599 --> 00:25:41.640
I don't think i'd buy a phone just because of

289
00:25:43.039 --> 00:25:50.200
it having Apple Podcasts, because you can. Oh, no, I

290
00:25:50.200 --> 00:25:55.599
don'ver although I do use Apple music, don't I So

291
00:25:55.680 --> 00:25:58.160
i'd misusing Apple Music. But I would go over it

292
00:25:58.960 --> 00:26:02.480
if i'd The only reason I don't have an Android

293
00:26:02.599 --> 00:26:06.240
phone like I used to have. I've had blimey loads

294
00:26:06.240 --> 00:26:13.400
of different phones. I just find I'm used to using it.

295
00:26:13.440 --> 00:26:16.160
That's all it is. Really. I'm used to the Apple phone,

296
00:26:16.519 --> 00:26:23.559
the iPhone, had one for probably fifteen years now, not

297
00:26:23.640 --> 00:26:28.960
the same one, but I'm just used to it. And no,

298
00:26:29.079 --> 00:26:33.599
I don't upgrade. I don't upgrade every single time. BlimE me.

299
00:26:34.559 --> 00:26:35.680
Who can afford that?

300
00:26:36.160 --> 00:26:36.599
Wow?

301
00:26:37.720 --> 00:26:43.519
I mean the new one. I think I've had one, two, three,

302
00:26:44.480 --> 00:26:51.599
three iPhones maybe four over the last fifteen years, maybe three,

303
00:26:52.759 --> 00:26:54.880
so you know they have to last a good five

304
00:26:55.000 --> 00:27:03.519
years each, so I'm always out of date. Really. Yeah,

305
00:27:03.759 --> 00:27:06.400
So that's what you need to do if you want

306
00:27:06.480 --> 00:27:12.200
to set up the If that's what I'm going to do,

307
00:27:16.920 --> 00:27:20.960
I'm going to post this on my Facebook page. Yes

308
00:27:21.000 --> 00:27:26.880
I am, Yes I M Yes I am. Because it

309
00:27:27.000 --> 00:27:33.000
might be it might be useful, it might not be useful,

310
00:27:33.039 --> 00:27:37.799
but it's it's worth trying, isn't it. What are you

311
00:27:37.920 --> 00:27:41.480
going to do the trivia Tuesday yet? I'm going to

312
00:27:41.559 --> 00:27:44.920
do in a second, just wait, so what I'm going

313
00:27:45.000 --> 00:28:07.039
to do and posting right? Setting timer on Apple Podcast

314
00:28:08.359 --> 00:28:20.720
set in sleep Timer, sit in sleep Timer on Apple Podcast. Okay,

315
00:28:21.799 --> 00:28:26.960
I'm going to post that it might be useful. If

316
00:28:26.960 --> 00:28:30.319
it is useful, let me know. I posted on Jason

317
00:28:30.359 --> 00:28:33.880
Newland's Boring group, so that's where I my all my

318
00:28:33.920 --> 00:28:38.680
stuff is. So I'm always if I can help, I will.

319
00:28:41.039 --> 00:28:45.759
Karen says Apple's working fine for me now, So I

320
00:28:45.799 --> 00:28:49.799
hope it. Yeah, it's just one of those things, you know,

321
00:28:51.279 --> 00:28:57.759
it's it's not a lot I can do. I've done

322
00:28:57.759 --> 00:29:02.119
everything I can do. I do believe. I hope it's

323
00:29:02.559 --> 00:29:15.400
all thoughted. Oh, Jimmy Kimmel's back on TV after a

324
00:29:15.440 --> 00:29:29.039
brief hiatus of what three days. I don't care. What

325
00:29:29.200 --> 00:29:31.359
would I get. It's not a show that even comes

326
00:29:31.359 --> 00:29:33.839
on in this country, I don't think. So it might

327
00:29:33.960 --> 00:29:38.440
be maybe it does, but not on the mainstream channels,

328
00:29:38.480 --> 00:29:41.559
and perhaps they have it on Sky. I don't know.

329
00:29:43.119 --> 00:29:46.960
We've never really in this country, we've never really been

330
00:29:47.039 --> 00:29:53.000
big on the late night chat shows like in America,

331
00:29:53.160 --> 00:29:58.039
You've Got You've Got, whoever lives in America listening to

332
00:29:58.039 --> 00:30:01.799
this and possibly in and had possibly in Australia as well.

333
00:30:01.839 --> 00:30:06.359
In other countries. I don't know they have these like

334
00:30:06.480 --> 00:30:14.359
the Letterman version of a Letterman Show, and you know,

335
00:30:14.400 --> 00:30:21.039
they've been around for decades. These that format like every

336
00:30:21.119 --> 00:30:25.799
night of the week. We've never had that, I don't think, really, no,

337
00:30:25.880 --> 00:30:29.480
we never. I suppose we've had chat shows like we

338
00:30:29.559 --> 00:30:32.920
used to have the Wogan Show that was on at

339
00:30:33.359 --> 00:30:36.599
seven o'clock in the evening, and at one point that

340
00:30:36.680 --> 00:30:40.720
was on every Monday to Friday. But that was just

341
00:30:40.839 --> 00:30:44.000
Terry Wogan sitting on a sofa or in a chair

342
00:30:44.599 --> 00:30:48.680
and getting celebrities out and talking to them. It was

343
00:30:48.680 --> 00:30:52.119
a very different thing to him being behind a desk

344
00:30:52.920 --> 00:30:58.279
and having There was also live entertainment singers, I don't know,

345
00:30:58.279 --> 00:31:02.240
maybe comedians and stuff like that, but it wasn't late night.

346
00:31:02.359 --> 00:31:07.200
It wasn't irreverent, it wasn't adult or anything like that.

347
00:31:09.400 --> 00:31:11.880
And I think the first time we ever really had

348
00:31:12.119 --> 00:31:20.640
anything even even similar would be the Last Resort, which

349
00:31:20.799 --> 00:31:25.200
was in the about nineteen eighty seven eighty eight with

350
00:31:25.559 --> 00:31:32.559
Jonathan Ross, and it was a it was that kind

351
00:31:32.599 --> 00:31:38.920
of format late night I think Channel four possibly, and

352
00:31:40.240 --> 00:31:44.119
it was once a week and there'd be you know,

353
00:31:44.200 --> 00:31:51.319
like crazy antics and silliness and adult stuff. But I

354
00:31:51.359 --> 00:31:53.559
wouldn't actually it's not true. There was a late night

355
00:31:53.640 --> 00:31:58.039
show called There Was a Tis Was which was a

356
00:31:58.119 --> 00:32:02.240
kids show, and then they did their own show once

357
00:32:02.279 --> 00:32:05.200
a week late and it got canceled. But that was

358
00:32:05.319 --> 00:32:16.200
kind of adult and this was in the in the eighties.

359
00:32:17.440 --> 00:32:20.920
I forget over the top or so some weird name.

360
00:32:23.160 --> 00:32:26.759
But as far as late night chat shows go, I

361
00:32:26.799 --> 00:32:31.880
mean I had another few, had Clive Anderson, but again

362
00:32:32.039 --> 00:32:35.960
once a week on a Friday, and he was beyond

363
00:32:36.000 --> 00:32:38.160
a desk and they'd be interviewing people and there'd be

364
00:32:38.440 --> 00:32:43.279
people singing, all comedians and stuff, so kind of similar format,

365
00:32:43.599 --> 00:32:48.680
but just once a week, not every night. And they

366
00:32:48.720 --> 00:32:53.359
weren't big shows. I mean they were they were, Yeah,

367
00:32:53.400 --> 00:32:59.480
they didn't. I don't know. I've seen clips of I've

368
00:32:59.480 --> 00:33:04.200
seen whole shows on YouTube of like the different people

369
00:33:04.240 --> 00:33:06.960
like let them and and all the different versions. You know,

370
00:33:07.079 --> 00:33:11.000
that's been over the years, but we just don't have

371
00:33:11.119 --> 00:33:13.519
that here, and at the moment there isn't anything like

372
00:33:13.559 --> 00:33:22.640
that on terrestrial television anyway. I don't really know what

373
00:33:22.759 --> 00:33:29.200
my point is, but the I yeah, we don't have

374
00:33:29.319 --> 00:33:33.599
that kind of stuff. I mean, I'm just trying to

375
00:33:33.599 --> 00:33:37.039
think what other shows. By the way, that's my desk squeaking.

376
00:33:41.440 --> 00:33:43.880
Then he's stare in his bum. I'm not quite sure

377
00:33:43.920 --> 00:33:51.079
what he's expecting, another magic trick. I don't know. It's

378
00:33:51.119 --> 00:33:59.359
fascinated with his rectum. Sometimes he just stares it for hours. Honestly,

379
00:33:59.400 --> 00:34:02.319
I don't know what he's expecting. What is he what

380
00:34:02.519 --> 00:34:05.319
is he anticipating? Is going to happen?

381
00:34:09.840 --> 00:34:10.000
Right?

382
00:34:10.119 --> 00:34:14.679
No, Vinnie, No, no, don't be barking just because there's

383
00:34:14.679 --> 00:34:18.000
a dog yeats back barking. You don't have to bark.

384
00:34:18.039 --> 00:34:19.599
You want to get on my lap? You want to

385
00:34:19.599 --> 00:34:21.960
get on my lap? You can if you want, you

386
00:34:21.960 --> 00:34:23.360
get on my lap. Do you want to cuddle?

387
00:34:23.800 --> 00:34:24.039
No?

388
00:34:24.280 --> 00:34:28.599
No, okay, okay. I was getting excited because you can hear.

389
00:34:29.599 --> 00:34:31.400
I don't think it's your friend, though. I don't think

390
00:34:31.440 --> 00:34:36.039
it's Archie. No, it's not Archie, because well it might

391
00:34:36.039 --> 00:34:38.679
be Archie, but I don't think to hear him from here.

392
00:34:39.559 --> 00:34:47.039
He lives too far away. Yeah. I don't know why

393
00:34:47.039 --> 00:34:49.559
I was talking about late night shows, but we don't

394
00:34:49.559 --> 00:34:51.440
really have much. I think I quite like it. I

395
00:34:51.519 --> 00:34:54.559
used to. I used to. There used to be a

396
00:34:54.559 --> 00:35:00.000
TV show called Never was It Don't Forget your Toothbrush,

397
00:35:00.119 --> 00:35:03.239
which used to be on Saturday Night, but that was

398
00:35:03.280 --> 00:35:08.119
more like a game show. And then there was Chris Evans,

399
00:35:08.360 --> 00:35:12.360
not the actor Chris Evans. That was a bit of

400
00:35:12.400 --> 00:35:16.199
a squeak. What was that about? Chris Evans who was

401
00:35:16.360 --> 00:35:21.880
on The Big Breakfast which was like a morning TV show,

402
00:35:22.559 --> 00:35:25.280
which was good. I really liked that show back in

403
00:35:25.360 --> 00:35:32.400
the nineties and used to started like six six to

404
00:35:32.559 --> 00:35:39.159
eight or something. And yeah, it's quite weird because I

405
00:35:39.199 --> 00:35:43.320
went there once because the house it was like looked

406
00:35:43.320 --> 00:35:46.800
like a cottage and it was in the Docklands, really

407
00:35:46.840 --> 00:35:50.400
close to where I lived. I didn't know where. And

408
00:35:50.440 --> 00:35:56.719
then one day I I was in Stratford's shopping center

409
00:35:57.159 --> 00:35:59.480
just I don't know what I was doing, probably just

410
00:35:59.519 --> 00:36:02.559
looking around and maybe on my way to the train

411
00:36:02.719 --> 00:36:08.159
station to have a wonder. I really don't remember. And

412
00:36:08.199 --> 00:36:11.960
I think this was either two nineteen ninety four or

413
00:36:12.039 --> 00:36:18.159
nineteen ninety five, and this person came up to me

414
00:36:19.360 --> 00:36:24.880
holding a clipboard and they said, would you like to

415
00:36:24.880 --> 00:36:31.840
be on television? And I don't remember what I answered.

416
00:36:31.960 --> 00:36:33.920
I mean I would have probably, I guess been in

417
00:36:33.960 --> 00:36:38.039
the positive because I ended up on a coach being

418
00:36:38.119 --> 00:36:46.239
taken to this this TV studio, which from the outside

419
00:36:46.239 --> 00:36:51.199
looked quite small but from the inside was huge, and

420
00:36:51.679 --> 00:36:56.920
so there was Yeah, it wasn't full, but they were

421
00:36:56.960 --> 00:36:59.559
basically trying to just drag people off the street to

422
00:36:59.599 --> 00:37:05.360
be the alliance. And the show was oh, what was

423
00:37:05.400 --> 00:37:16.800
his name? Supermarket sweep bloke, Supermarket dal Winton. I got

424
00:37:16.840 --> 00:37:22.039
it before I put it in. Dal Winton and a sportsman.

425
00:37:23.559 --> 00:37:25.719
They were doing a TV show together. And I don't

426
00:37:25.760 --> 00:37:28.440
know if it ever really kind of aired. It might

427
00:37:28.480 --> 00:37:32.800
be like a trial, you know, a trial show just

428
00:37:32.840 --> 00:37:38.679
to see if it was going to be successful. Very weird.

429
00:37:38.800 --> 00:37:41.159
I've never been to a film in of a TV

430
00:37:41.320 --> 00:37:48.719
show before, and it was very fake the way they

431
00:37:48.719 --> 00:37:52.039
put it together, like getting people to clap for no reason,

432
00:37:53.119 --> 00:37:56.639
and then they add that on to the you know,

433
00:37:56.679 --> 00:38:00.599
I suppose it during the editing and even because everyone

434
00:38:00.599 --> 00:38:05.760
now laugh laugh laugh, like now you will whoop, jump

435
00:38:05.880 --> 00:38:08.840
up and down, shake your bits, go and jump up

436
00:38:08.880 --> 00:38:12.920
and down like what bits drawn me to shake? That's weird.

437
00:38:13.920 --> 00:38:17.599
And they'd come out and they'd do the introductions like

438
00:38:17.920 --> 00:38:21.960
six times come and say the same thing. It was

439
00:38:22.039 --> 00:38:27.760
just weird. The whole thing was broken up, completely different

440
00:38:27.840 --> 00:38:30.760
to what you'd see on television, not even in the

441
00:38:30.800 --> 00:38:35.800
same order. It's like, you know, some movies they film

442
00:38:35.840 --> 00:38:38.840
the ending of the movie before the beginning of the movie,

443
00:38:39.840 --> 00:38:43.159
so even the actors don't know what the heck's going on.

444
00:38:45.320 --> 00:38:59.199
It's it's weird. So yeah, I don't know. Ah, I

445
00:38:59.199 --> 00:39:04.599
don't know. If you can hear downstairs and music, A

446
00:39:04.599 --> 00:39:07.840
lot of bass, A lot of bass been going for hours.

447
00:39:08.320 --> 00:39:13.760
But I hope it's not going to be a regular thing.

448
00:39:13.840 --> 00:39:17.320
But hey, they're such good neighbors. I can't bother to

449
00:39:17.320 --> 00:39:22.480
borrow worry about it. So I had someone knocking on

450
00:39:22.519 --> 00:39:24.800
my door earlier, but I was in bed and they

451
00:39:24.840 --> 00:39:31.320
were knocking using the knocker. Now my I've got Maybe

452
00:39:31.320 --> 00:39:34.000
it's an attitude, but leave my knocker alone. I don't

453
00:39:34.079 --> 00:39:37.960
let just anyone touch my knocker, and I do. I

454
00:39:38.000 --> 00:39:41.559
do believe knockers are sacred. We should just you. You know,

455
00:39:41.599 --> 00:39:44.920
I've got a doorbell, press a doorbell. Why do you

456
00:39:44.920 --> 00:39:48.840
have to touch my knocker because when you use that

457
00:39:48.920 --> 00:39:53.400
it shakes the whole flat it's very loud. I don't

458
00:39:53.440 --> 00:39:55.960
like knockers. I don't. I'm not not door knockers anyway,

459
00:39:56.599 --> 00:40:00.599
I don't. I just don't. It's just like it's too much,

460
00:40:00.960 --> 00:40:05.119
it's too demanding, almost on a level of violence, almost

461
00:40:05.159 --> 00:40:08.639
just like no, because you know, you watch TV or

462
00:40:08.679 --> 00:40:11.599
you're in bed or having a like bang bang bang,

463
00:40:11.679 --> 00:40:18.079
Like what the heck, what's going on? Is it an earthquake? What?

464
00:40:18.079 --> 00:40:23.519
What's going on? And I don't know who. I was

465
00:40:23.519 --> 00:40:26.159
in bed and I looked through my camera and just

466
00:40:26.280 --> 00:40:35.480
some bloke what you wanted? But I'm in bed. I

467
00:40:35.599 --> 00:40:39.840
was like, no, go away. Now I'm thinking because they're

468
00:40:39.880 --> 00:40:49.119
trying to do an appraisal of the flats and the

469
00:40:49.239 --> 00:40:53.679
counter a little bit, I don't be a little silly sometimes,

470
00:40:54.239 --> 00:40:56.840
so they're like, oh, we need to come into the

471
00:40:56.920 --> 00:40:59.519
flat and do something. But then they just turn up

472
00:40:59.599 --> 00:41:04.440
random and if you don't answer the door a couple

473
00:41:04.480 --> 00:41:08.639
of times in the send a threatening letter, Oh we're going

474
00:41:08.679 --> 00:41:11.000
to break in. We have to get like wait a minute.

475
00:41:11.280 --> 00:41:15.119
If you make an appointment and I'm able to be,

476
00:41:15.239 --> 00:41:18.039
you know, I'll be here or I'll contact you and

477
00:41:18.119 --> 00:41:21.280
let you know that I can't be here. But it

478
00:41:21.320 --> 00:41:24.360
seems a bit ridiculous. They expect me to be in

479
00:41:24.360 --> 00:41:29.599
all day, even though I am potentially in most of

480
00:41:29.639 --> 00:41:32.119
the day. But it's regardless of that other people, what

481
00:41:32.159 --> 00:41:37.599
about them? Not everyone in the world. I mean, people

482
00:41:37.679 --> 00:41:40.559
have got different lives and they some people have social lives,

483
00:41:41.599 --> 00:41:46.599
some people have working lives, some people have commitments to

484
00:41:47.440 --> 00:41:53.599
contend with. So yeah, it's weird. So I don't know

485
00:41:53.639 --> 00:41:57.000
who he was, but you knocked at all the doors.

486
00:41:57.480 --> 00:42:00.239
So I'm going to ask one of my neighbors who

487
00:42:00.239 --> 00:42:03.239
did answer the door who he was, because I tried

488
00:42:03.239 --> 00:42:05.480
to listen, but I couldn't hear what they were saying.

489
00:42:06.880 --> 00:42:12.360
So I'm gonna, yeah, I'll try and get his version,

490
00:42:12.400 --> 00:42:15.480
because I think that they were all doing audits of

491
00:42:15.519 --> 00:42:17.760
the flats and I've got a hole in the wall.

492
00:42:18.320 --> 00:42:21.800
I need to fill that in. Did I tell you

493
00:42:21.800 --> 00:42:28.039
about that? Oh? Man? This basically what happened is my

494
00:42:28.119 --> 00:42:30.840
neighbor downstairs helped me to put my TV on the wall.

495
00:42:31.199 --> 00:42:34.760
This was a few weeks ago, and he drilled through

496
00:42:34.800 --> 00:42:39.000
the wall like right away through to the bedroom. But

497
00:42:39.119 --> 00:42:41.239
it was just it was a really he's got a

498
00:42:41.280 --> 00:42:46.920
long one and it he just pushed too hard and

499
00:42:46.960 --> 00:42:50.840
it went all the way in, which because there's a

500
00:42:50.880 --> 00:42:52.559
gap in the middle of the wall as well, so

501
00:42:54.559 --> 00:42:56.679
he didn't need to go he just slipped. That's all

502
00:42:56.760 --> 00:43:00.920
it was he slipped and went in the wrong hole,

503
00:43:00.960 --> 00:43:03.280
but he kind of it made a wrong hole as

504
00:43:03.280 --> 00:43:07.719
it were, So yeah, I need to fill that in,

505
00:43:07.800 --> 00:43:14.159
find something to feel Philly's hole in with. I suppose

506
00:43:14.320 --> 00:43:17.079
some kind of paste or something. Right, mate, do you

507
00:43:17.119 --> 00:43:21.280
want to get on my lap? He does, Hello, you're right,

508
00:43:24.559 --> 00:43:26.719
Come on. Then he wants to get on my lap.

509
00:43:26.760 --> 00:43:29.000
You like getting onto the side of the sofa. He's

510
00:43:29.039 --> 00:43:32.039
putting his paws on my lap. So when I lean

511
00:43:32.079 --> 00:43:34.519
a little bit forward so that he can actually get

512
00:43:34.559 --> 00:43:38.119
onto my lap, he jumps off. Do you want to

513
00:43:38.119 --> 00:43:41.400
get on my lap? If you want, you turn it

514
00:43:41.400 --> 00:43:44.559
into a game on you. I can't be bothered, Vinny,

515
00:43:45.840 --> 00:43:48.880
I can't re bother it. If you want to get

516
00:43:48.920 --> 00:43:53.000
on my lap for a cuddle, you can. I've told

517
00:43:53.079 --> 00:43:56.079
him right from the day he moved in. He can

518
00:43:56.159 --> 00:44:00.880
have cuddles anytime he wants anytime. I'm always available for

519
00:44:00.920 --> 00:44:06.519
a cuddle. But he just makes it difficult, Like I

520
00:44:06.519 --> 00:44:08.960
think he wants to cuddle, he wants to get on

521
00:44:09.000 --> 00:44:12.199
my lap and cuddle up, but at the same time

522
00:44:14.320 --> 00:44:17.239
he is like he doesn't. I'm not sure how to

523
00:44:17.320 --> 00:44:22.719
express that. I don't know because if he if he

524
00:44:22.760 --> 00:44:26.079
wants to, I'm happily like give him a cuddle, and

525
00:44:26.039 --> 00:44:30.280
I'll do this while I'm cuddling him. But I know

526
00:44:30.400 --> 00:44:33.360
because I'm now stroking him like he's right next to

527
00:44:33.400 --> 00:44:36.400
my feet and sitting up and I'm just patting him

528
00:44:36.440 --> 00:44:40.840
on the head, good boy, just stroking his neck and

529
00:44:40.880 --> 00:44:43.920
his chin. But I know that if I bent down

530
00:44:43.920 --> 00:44:46.719
to pick him up, he'd run away or growl at me.

531
00:44:48.920 --> 00:44:50.840
You see it all. If I pick enough, I put

532
00:44:50.920 --> 00:44:54.519
him onto my lap, he'll try and get down. Yeah,

533
00:44:54.559 --> 00:44:57.079
he wants to be on my lap. It's such a

534
00:44:57.119 --> 00:45:03.280
weird one, isn't it Finny. It's a strange situation, it

535
00:45:03.440 --> 00:45:24.079
really is. So what else has happened? It's really weird

536
00:45:24.519 --> 00:45:29.280
as anyway is a question? Do you know Microsoft MSN?

537
00:45:30.960 --> 00:45:36.880
Have you noticed how NSN news? Right? It's so out

538
00:45:36.920 --> 00:45:42.320
of date, so out of date, Like if a big

539
00:45:42.400 --> 00:45:52.239
news story hits kind of let's say today, I'll see

540
00:45:52.280 --> 00:45:58.320
it come up on my feed probably Friday. It's Tuesday.

541
00:45:58.360 --> 00:46:07.800
Today is so slow. I don't know why. And how

542
00:46:07.840 --> 00:46:13.440
about this the story the Mirror Anthony Joshua has ten

543
00:46:13.519 --> 00:46:19.639
man shortlists for comeback fight. I've got a ten man's

544
00:46:19.760 --> 00:46:22.559
shortlist for comeback fight. I mean, come on, ten, that

545
00:46:22.639 --> 00:46:28.719
narrows it down. It's ridiculous. Ten people make it a

546
00:46:28.719 --> 00:46:32.360
bit more interesting. It's going to be, you know, between three,

547
00:46:33.199 --> 00:46:37.280
but not ten. That's just that's just them saying. They

548
00:46:37.360 --> 00:46:39.920
might as have changed the headline too. We've got no

549
00:46:40.039 --> 00:46:44.199
idea who Antony Joshua is going to fight next. Who's

550
00:46:44.199 --> 00:46:47.280
going to click on that though, but that's basically what

551
00:46:47.320 --> 00:46:52.159
they're saying. Or Anthony Joshua has no idea who's going

552
00:46:52.199 --> 00:46:58.320
to fight next, or Anthony Joshua maybe having another fight

553
00:46:58.360 --> 00:47:01.159
at some point, but we've got a clue who will

554
00:47:01.159 --> 00:47:04.639
be again? Probably a bit too long as the title

555
00:47:05.000 --> 00:47:10.599
wouldn't get clicked. It might get clicked because Anthony Joshua

556
00:47:10.679 --> 00:47:12.599
and a lot of people like you know, want to

557
00:47:12.639 --> 00:47:19.840
read about him. But Terence Crawford stripped of title just

558
00:47:19.920 --> 00:47:29.239
days after boxing star beat Caverer Alvarez in Vegas, row.

559
00:47:33.920 --> 00:47:39.159
How the heck? Ah? He's been stripped to his WBA

560
00:47:39.400 --> 00:47:46.960
Super World toweight championship thirty seven year old points victory. Okay,

561
00:47:47.119 --> 00:47:53.800
so he moved up. He was the WBA champion in

562
00:47:53.880 --> 00:47:58.519
all the belts, so he was not it. He was

563
00:47:58.559 --> 00:48:01.119
the Super World toweight champion and all the belts rather,

564
00:48:01.960 --> 00:48:04.400
and then he went up to fight for the super

565
00:48:04.559 --> 00:48:08.960
Middleweight championship and won all the belts in that. Now

566
00:48:11.880 --> 00:48:14.840
it seems a little bit harsh for them to take

567
00:48:14.880 --> 00:48:18.599
away one of his belts when he's literally two weeks later.

568
00:48:19.440 --> 00:48:27.320
Give him a little bit of time generally when they

569
00:48:27.400 --> 00:48:31.599
strip a box saze because he's refusing to pay this

570
00:48:31.760 --> 00:48:35.599
sanction ofees. So they probably said to him, are making

571
00:48:35.639 --> 00:48:38.920
this up across but they probably said to him most

572
00:48:39.000 --> 00:48:45.280
definitely probably didn't say to him. Now, listen, mister Crawford,

573
00:48:47.719 --> 00:48:52.119
this is a WBA regarding your Super World toweight championship.

574
00:48:53.840 --> 00:48:59.719
You're going to have to defend it soon. And you

575
00:48:59.800 --> 00:49:03.719
can either defend it within you know, thirty days, or

576
00:49:04.039 --> 00:49:06.320
agree to defend it within thirty days. So you'll have

577
00:49:06.400 --> 00:49:12.599
like maybe three months to maybe agree within thirty days

578
00:49:12.639 --> 00:49:14.960
to defend it and then have the fight in three

579
00:49:15.000 --> 00:49:23.360
months whatever, or you'll get stripped, or if you're really

580
00:49:23.480 --> 00:49:26.800
kind of nice to us and give us a million pound,

581
00:49:27.480 --> 00:49:29.800
we might just keep you as a champion for a

582
00:49:29.800 --> 00:49:35.840
little bit longer. And he might have thought, I'll do

583
00:49:35.840 --> 00:49:40.480
an impression of Trance Crawford here. I don't think I

584
00:49:40.519 --> 00:49:42.440
won't want to pay that kind of money.

585
00:49:42.960 --> 00:49:43.679
No, I don't.

586
00:49:44.679 --> 00:49:49.760
I am a two week world champion. Okay, that wasn't

587
00:49:49.840 --> 00:49:57.559
very good accent. So, but according to this, he was

588
00:49:57.679 --> 00:50:02.000
going to Crawford was going to go back down and wait,

589
00:50:02.400 --> 00:50:07.000
he wasn't going to stay at the higher weight, which

590
00:50:07.159 --> 00:50:14.840
makes me wonder, makes me wonder if he's going to

591
00:50:15.679 --> 00:50:19.039
Let's have a look. What could Terrence Crawford do. I've

592
00:50:19.039 --> 00:50:21.280
got an idea. Let's have a look. I'll get some

593
00:50:22.119 --> 00:50:31.719
Terrence Crawford. The music's getting louder downstairs, bastards, right, Let's

594
00:50:31.719 --> 00:50:38.639
have a look Terrence Crawford. So he's been a world

595
00:50:38.719 --> 00:50:44.320
champion three different weights, I do believe, but unified in

596
00:50:44.480 --> 00:50:49.239
two or three. No, I'm losing track. He's being the

597
00:50:49.360 --> 00:50:59.760
lightweight title, lightweight, lightweight, lightweight, lightweight, lightweight, lightweight. Okay, So

598
00:51:00.000 --> 00:51:08.360
who attends twenty sixteen light welter weight one of beard

599
00:51:09.360 --> 00:51:13.960
wanna be one?

600
00:51:14.239 --> 00:51:14.400
Well?

601
00:51:14.480 --> 00:51:20.760
Okay, So it's been wow lightweight. So he won the

602
00:51:20.800 --> 00:51:32.599
world title is lightweight? Wow lightweight title. He's one world

603
00:51:32.679 --> 00:51:38.320
titled light welterweight. He's won world titles at welter weight,

604
00:51:39.639 --> 00:51:48.480
and he's won world titles at super middleweight. All right,

605
00:51:48.519 --> 00:51:51.239
So that whole super well to weight was just silly

606
00:51:51.280 --> 00:52:00.360
because that's not true. So super okay, right, yes, so

607
00:52:00.440 --> 00:52:09.079
they messed that up. So four different weights. I'm doing

608
00:52:09.159 --> 00:52:11.880
quite well because in the past, having all this music

609
00:52:12.519 --> 00:52:19.920
in the background would have buged me. Bu bug me. Look,

610
00:52:20.280 --> 00:52:24.519
he's held eighteen different major world championships in five weight

611
00:52:24.559 --> 00:52:30.559
classes from lightweight to super middleweight, including undisputed championships at

612
00:52:30.679 --> 00:52:35.760
Lightworld toweight, World toweight, and super middleweight. His second ever

613
00:52:35.920 --> 00:52:40.840
male freeweight undisputed champion in the four belt era. He

614
00:52:40.960 --> 00:52:43.960
is the first male boxer in history to capture the

615
00:52:44.079 --> 00:52:50.079
undisputed championship in two and three divisions, and the first

616
00:52:50.119 --> 00:52:53.360
to achieve that stage that both Lightworld toweight and World toweight.

617
00:52:54.119 --> 00:52:57.840
He's held the undisputed super middleweight titles since September twenty

618
00:52:57.920 --> 00:53:03.400
twenty five. So I'm thinking what he could do? What

619
00:53:03.519 --> 00:53:12.079
he could do? It got his is how many viewers

620
00:53:14.159 --> 00:53:19.159
peak views forty one million, four hundred thousand on his

621
00:53:19.320 --> 00:53:23.639
fight on Netflix a couple of weeks ago. Wow, the

622
00:53:23.760 --> 00:53:29.320
live gate was forty seven million that's just those that

623
00:53:29.400 --> 00:53:32.679
attended the actual fight in person, which seems like a

624
00:53:32.679 --> 00:53:36.400
lot of money because it wasn't a huge audience. I

625
00:53:36.440 --> 00:53:41.199
mean like in person, I mean, but there was no

626
00:53:41.280 --> 00:53:43.800
buys because it wasn't payge you go or pay per

627
00:53:43.880 --> 00:53:54.400
viewer other here's a weird one, right, So Spence Crawford,

628
00:53:55.199 --> 00:53:59.320
seven hundred thousand people paid for that and the second

629
00:53:59.360 --> 00:54:09.400
most popular I was Khan Amir Khan. Wow. So I'm

630
00:54:09.440 --> 00:54:12.000
just trying to go down. I'm I just want to

631
00:54:12.039 --> 00:54:14.159
work out the rest of his career because he's getting

632
00:54:14.920 --> 00:54:17.760
he's thirty seven. I'm sure he doesn't want to fight

633
00:54:17.800 --> 00:54:24.719
on forever so and he won't be able to major

634
00:54:24.760 --> 00:54:34.199
world titles WBA light Champion, lightweight Champion, super lightweight, light world,

635
00:54:34.239 --> 00:54:42.000
to weight like, so what he could do? Possibly he

636
00:54:42.039 --> 00:54:49.360
could go down to middleweight, right, and yeah, he could

637
00:54:49.440 --> 00:54:52.639
go down to middleweight. So he's lost a few a

638
00:54:52.679 --> 00:54:56.320
few pounds, but it's only one weight class, go down

639
00:54:56.360 --> 00:55:05.039
to middleweight and win. So who's the middleweight middleweight world champions?

640
00:55:10.960 --> 00:55:16.960
The media, the MIDDI middleweight world champions, so the look,

641
00:55:17.599 --> 00:55:19.280
just give me a list of everyone in the last

642
00:55:19.280 --> 00:55:21.800
two hundred years. I don't want everyone. I want now

643
00:55:23.119 --> 00:55:32.719
present Jannie Beck, Alim Kunaluk, Jannie Beck, Alim Canooluly. So

644
00:55:32.880 --> 00:55:40.400
he's got He's got the WBO, and Jennie Beck Albi

645
00:55:40.480 --> 00:55:49.840
Canooley got the IBF, Alice Sandy Lara has got the WBA,

646
00:55:53.920 --> 00:56:03.280
Carlos Adams has got the WBC, and Jermaine Taylor has

647
00:56:03.480 --> 00:56:10.920
got the what how can it be a title? That's

648
00:56:11.000 --> 00:56:16.360
two thousand and five, that's weird list of champions. So

649
00:56:17.760 --> 00:56:23.599
what we've got, We've got the WBC, Carlos Adams, wb A,

650
00:56:24.480 --> 00:56:32.559
it's not Adams ad mess Adam Adam is, WBA, in

651
00:56:33.079 --> 00:56:41.079
Slandy harrys Landy, Lara, IBF, Jenny Beeck, and w BO Jennebec.

652
00:56:41.119 --> 00:56:47.599
So that's the four main channels, four main belts. So

653
00:56:47.800 --> 00:56:53.599
what he could do is fight Jennebeck. So come down,

654
00:56:54.639 --> 00:56:59.519
I don't know, seven pounds, whatever it is, come down

655
00:56:59.559 --> 00:57:08.280
and wait, fight Jennebec win his world title and let

656
00:57:10.159 --> 00:57:17.960
Arislandi Lara and Carlos Admes let them fight each other,

657
00:57:20.519 --> 00:57:22.400
and then there could be a third fight like it,

658
00:57:22.480 --> 00:57:26.000
and then it could be the winner of both those

659
00:57:26.039 --> 00:57:31.840
fights becomes undisputed, and then he can be undisputed again

660
00:57:31.960 --> 00:57:38.840
and he can break all the history books. Yeah. Yeah,

661
00:57:40.159 --> 00:57:50.840
so as Jennie Beck and in Canooley, Canoe Lie. He's

662
00:57:51.079 --> 00:57:58.000
had seventeen fights, seventeen wins, twelve by an account, five

663
00:57:58.079 --> 00:58:03.760
by decision, and I don't know any of the names

664
00:58:03.760 --> 00:58:16.480
on his resume, right, So for the first the first nine, okay,

665
00:58:16.480 --> 00:58:20.840
when did he win the world title? Returned one? All right?

666
00:58:20.920 --> 00:58:23.119
He won the interim title and then it was dirt.

667
00:58:23.199 --> 00:58:28.719
He was relegated or he was not relegated. He was

668
00:58:28.760 --> 00:58:31.239
pushed up to the be the world champion.

669
00:58:33.719 --> 00:58:33.880
Hm.

670
00:58:36.480 --> 00:58:41.719
I wonder what he did. I don't really know him.

671
00:58:41.920 --> 00:58:44.280
He began boxing at the age of six because of

672
00:58:44.320 --> 00:58:49.239
his fathers and grandfathers loved the sport. And his first

673
00:58:49.280 --> 00:58:54.480
fight was at six and he lost that match. So

674
00:58:54.480 --> 00:58:57.519
I'm going to see the person he win retained the

675
00:58:57.679 --> 00:59:00.280
w BA and IBF champion. So the last person Sneed

676
00:59:00.360 --> 00:59:14.440
fought against was unbeaten. I still think. So, I don't

677
00:59:14.480 --> 00:59:17.440
know this bloke, but he he was unbeaten and then

678
00:59:17.679 --> 00:59:34.480
he got beat and Andreich who is Jenny Beck. He's

679
00:59:34.519 --> 00:59:38.880
been beaten twice. Now, wow, so that wasn't good. But

680
00:59:38.920 --> 00:59:42.039
I've noticed that some really big names in boxing in

681
00:59:42.079 --> 00:59:45.559
the past. They go through periods on they go through

682
00:59:45.559 --> 00:59:49.000
a losing period, a losing streak where they might lose

683
00:59:49.039 --> 00:59:52.360
three or four in a row. So going from being

684
00:59:52.400 --> 00:59:57.039
a world champion to losing a few and then go

685
00:59:57.119 --> 00:59:59.960
back to being a world champion for another five years.

686
01:00:00.039 --> 01:00:06.679
It's kind of strange the way it goes. Sometimes it's

687
01:00:06.719 --> 01:00:10.480
not just about the physical, is it. It's about the

688
01:00:10.840 --> 01:00:14.440
mentor as well, how the person is getting on in life,

689
01:00:15.239 --> 01:00:19.199
how their life is going, how things are so now

690
01:00:20.519 --> 01:00:27.119
I did not know this. The first WBO middleweight champion

691
01:00:27.559 --> 01:00:31.760
was Doug DeWitt, and you know who the second one was,

692
01:00:33.159 --> 01:00:35.960
Nigel Ben. Do you know who the third one was?

693
01:00:37.199 --> 01:00:40.360
Chris hu Bank? Do you know who the fourth one was?

694
01:00:41.320 --> 01:00:48.400
Gerald mclenan, the fifth one Chris Piet. A lot of

695
01:00:48.440 --> 01:00:55.599
British fighters there, Nigel Ben, Chris hue Bank, Chris Piet,

696
01:00:56.400 --> 01:01:03.360
Jason Matthews. Wow, I'm going to You've got geraldin Curnan,

697
01:01:04.039 --> 01:01:12.679
Chris Pie, Steve Collins, Otis Grant Birch Shank. The thing

698
01:01:12.840 --> 01:01:18.320
is they go about the first person to win all

699
01:01:18.440 --> 01:01:23.039
four belts in the four belt era. The four belt

700
01:01:23.039 --> 01:01:26.760
era has been around since the nineties, since the late eighties.

701
01:01:27.920 --> 01:01:32.639
The problem is WBO was not recognized really as a

702
01:01:32.679 --> 01:01:37.719
proper belt for a long time. It was recognized by

703
01:01:37.760 --> 01:01:41.400
the champion, it was recognized by the country that had

704
01:01:41.440 --> 01:01:48.159
that champion. But in America, for example, Nigel ben had

705
01:01:48.159 --> 01:01:50.960
a WBO and he was a hero, as was Chris

706
01:01:51.079 --> 01:01:57.599
Ubank in England. But people like Roy Jones Junior, and

707
01:01:58.280 --> 01:02:02.679
they didn't seem to bother with that. I'm saying that,

708
01:02:02.719 --> 01:02:08.039
like I know, maybe they did. I may be lying

709
01:02:08.159 --> 01:02:16.159
to myself. Wow, Billy Joe Saunders was a WBO champion.

710
01:02:17.480 --> 01:02:24.360
Demetrius Andreid What's happened to him? Because he I really

711
01:02:24.440 --> 01:02:28.800
liked Dmetrius andred He's very, very skillful but at the

712
01:02:28.840 --> 01:02:35.960
same time very frustrating for his opponents. And he was

713
01:02:36.000 --> 01:02:40.960
a two weight world champion. I do believe he won

714
01:02:41.000 --> 01:02:46.760
the middleweight championship. So he won the WA regular light

715
01:02:46.840 --> 01:02:53.480
middleweight title. He won the WBO middleweight title. He retained

716
01:02:53.519 --> 01:03:04.880
that and then light midweight. Okay, yeah, so it retained

717
01:03:04.880 --> 01:03:09.840
that was it one, two, three, four, five, So he

718
01:03:09.880 --> 01:03:13.320
had six fights and then the seventh fight he fought

719
01:03:13.400 --> 01:03:16.840
David ben Vedez and he lost and that was for

720
01:03:16.880 --> 01:03:22.719
the WBC Interim super middleweight title. I'm pretty sure he

721
01:03:23.079 --> 01:03:27.519
the one before that was also at super middleweight, and

722
01:03:27.559 --> 01:03:34.320
he hasn't fought since then. That's nearly two years ago. Wow,

723
01:03:35.199 --> 01:03:45.079
that's really freaky. November twenty fifth, twenty twenty three. Yeah,

724
01:03:45.559 --> 01:03:58.679
November twenty fifth, twenty fifth, two thy twenty three. On

725
01:03:58.719 --> 01:04:05.760
November twenty fourth was when Luke left. So that was weird.

726
01:04:05.800 --> 01:04:07.599
That must have I must have been in a weird

727
01:04:07.639 --> 01:04:15.760
space to be watching the boxing that night. Wow, how strange.

728
01:04:16.480 --> 01:04:22.920
Twenty three, twenty four, Yeah, BlimE me. So David Benevitees

729
01:04:23.000 --> 01:04:28.559
is fighting in November. Is it a tenth? Is it

730
01:04:28.639 --> 01:04:35.440
a tenth? I don't know. He's among my most favoritest boxes.

731
01:04:36.400 --> 01:04:43.119
David Benevitez is this hasn't been a cute a Tuesday trivia,

732
01:04:43.280 --> 01:04:46.480
isn't it? It's not been that. I don't know why.

733
01:04:47.239 --> 01:04:54.400
I've got no idea. Really just didn't happen. David Benevitez

734
01:04:54.920 --> 01:05:00.360
is so good. He's held world told, he's been a

735
01:05:00.440 --> 01:05:13.480
super middleweight champion three times and he's now the Okay,

736
01:05:13.559 --> 01:05:19.360
he is the light heavyweight champion of he got upgraded,

737
01:05:19.400 --> 01:05:35.239
so he is oh okay. He has held the WBA

738
01:05:37.280 --> 01:05:41.440
light Heavyweight title regular version since February twenty twenty five

739
01:05:42.960 --> 01:05:48.480
and the WBC Light Heavyweight title since twenty twenty five.

740
01:05:48.559 --> 01:05:54.760
April previously held the WBC Super Middleweight title twice between

741
01:05:54.760 --> 01:06:00.239
twenty seventeen and twenty but he also held the interim

742
01:06:02.119 --> 01:06:04.880
Super Midweight Championship, but he didn't get I suppose he

743
01:06:04.880 --> 01:06:09.000
didn't get elevated to the full world title, so iClass

744
01:06:09.079 --> 01:06:15.840
that is. I don't know. The problem is when a

745
01:06:15.920 --> 01:06:20.880
boxer becomes unified or undisputed, rather they hog the belts

746
01:06:21.599 --> 01:06:25.519
for far too long sometimes, and Canelo is one of those.

747
01:06:26.519 --> 01:06:35.320
And David Benevitez was really should have been fighting for

748
01:06:35.719 --> 01:06:40.760
for all the titles, and he was just stuck to

749
01:06:40.880 --> 01:06:47.920
every point. I don't think. At one point Canelo said,

750
01:06:49.320 --> 01:06:52.199
I don't want to fight another I'm doing the accident.

751
01:06:52.480 --> 01:06:55.360
I don't want to fight another Mexican. He said, you

752
01:06:55.360 --> 01:06:58.840
do want to fight another Mexican. And then when we

753
01:06:58.880 --> 01:07:01.840
look at who he did fight, he fought quite a

754
01:07:01.880 --> 01:07:04.960
few Mexicans, he was just like full of it. Really,

755
01:07:05.960 --> 01:07:07.639
it's not that he's scared. I'm sure he's not scared

756
01:07:07.679 --> 01:07:17.079
of anyone. But he David Benefita Benevertez is so good

757
01:07:19.000 --> 01:07:26.280
and so he's fighting on the when is it he's fighting?

758
01:07:27.920 --> 01:07:40.599
He's fighting are in November and he's fighting against Yard

759
01:07:41.039 --> 01:07:48.719
Anthony Yard November the twenty second, and it's a quadruple header.

760
01:07:49.400 --> 01:07:52.039
So this is going to be it's probably going to

761
01:07:52.119 --> 01:07:55.840
be early hours and the more in but it's going

762
01:07:55.880 --> 01:07:58.519
to be a big night and it's going to also

763
01:07:58.719 --> 01:08:05.719
be I think I'd be in. That's the second time

764
01:08:05.800 --> 01:08:10.719
that's gone past. It's going to be in Saudi Arabia

765
01:08:10.880 --> 01:08:18.359
read so I'm gonna I'll be watching that. So now

766
01:08:18.359 --> 01:08:26.000
I'll be looking forward to that. So you've got someone like, wow,

767
01:08:26.199 --> 01:08:32.319
he's we beat everyone these four thirty fights, twenty four knockouts,

768
01:08:32.359 --> 01:08:36.680
six by decision, and you're thinking God, and he's held

769
01:08:36.720 --> 01:08:40.359
all those world titles and all those fights, and you've

770
01:08:40.359 --> 01:08:44.159
got to think, wow, he must be getting on. He's

771
01:08:44.279 --> 01:08:52.079
twenty eight years old and he's done a lot, isn't he?

772
01:08:55.720 --> 01:08:58.239
So you say, how can you be that way? How

773
01:08:58.239 --> 01:09:02.840
could he be the super middleweight champion and having lost

774
01:09:02.880 --> 01:09:08.119
it if he's never lost a fight. Well, the first time,

775
01:09:08.159 --> 01:09:11.720
I do believe was because he went partying after a fight,

776
01:09:12.199 --> 01:09:16.800
got tested and he had some substance in his system,

777
01:09:16.960 --> 01:09:19.880
and it wasn't a performance Hunts in substance. It was

778
01:09:19.880 --> 01:09:24.359
a recreational having fun party in the substance. And he

779
01:09:24.399 --> 01:09:29.520
got stripped of his title. And the second time because

780
01:09:29.520 --> 01:09:33.560
he won the title back. The second time he lost

781
01:09:33.600 --> 01:09:35.760
his title, it was on the scales because he came

782
01:09:35.800 --> 01:09:39.039
in is too heavy. So he still went ahead with

783
01:09:39.079 --> 01:09:42.840
a fight. I think he got fined probably a lot

784
01:09:42.840 --> 01:09:47.760
of money, and even though he won the fight, he

785
01:09:47.800 --> 01:09:52.399
lost the title. I might have got that the wrong

786
01:09:52.439 --> 01:09:56.119
way around, but that's kind of what happened anyway, which

787
01:09:56.159 --> 01:10:08.039
is just kind of kind of weird. One vacant WBC interim,

788
01:10:08.159 --> 01:10:14.439
So one WBC and it's not given the information there

789
01:10:18.800 --> 01:10:31.479
before five or okay speaking and I can't wait. Yeah,

790
01:10:31.600 --> 01:10:37.880
so you'd be andraid. So he did knock him down

791
01:10:37.920 --> 01:10:41.640
but got up. So I'm looking forward to that fight.

792
01:10:41.920 --> 01:10:46.359
But Yard is a proper warrior, so he will he

793
01:10:46.439 --> 01:10:49.960
don't mess around. He's he's it might be his time.

794
01:10:50.520 --> 01:10:52.199
If he does win, it won't be on points, so

795
01:10:52.239 --> 01:10:56.920
it will be a knockout. Well, this is the why

796
01:10:57.000 --> 01:11:02.039
is a desk squeaking so much? I don't know. So

797
01:11:02.159 --> 01:11:05.279
I'm gonna go to Caleb Plant because I think he's

798
01:11:05.319 --> 01:11:10.920
retired now. I think he's he got beaten very concisely recently,

799
01:11:12.199 --> 01:11:15.359
so I don't think he's gonna I don't know if

800
01:11:15.399 --> 01:11:18.640
he'll fight again. But he thought David benefit Is, but

801
01:11:18.680 --> 01:11:21.239
he also thought Canelo. So I'm going to go back

802
01:11:21.239 --> 01:11:25.159
to Canelo. Let's see how many Mexicans is Canilo for?

803
01:11:25.560 --> 01:11:30.319
That's what I want to know. You know what I don't.

804
01:11:30.319 --> 01:11:34.359
I think it matters what anyone says about Canelo Alvarez.

805
01:11:36.239 --> 01:11:41.279
What a record? Sixty eight fights, sixty three wins, thirty

806
01:11:41.359 --> 01:11:46.319
nine knockouts, twenty four by decision, two draws, he's lost

807
01:11:46.319 --> 01:11:52.960
three by decision, held so many world titles it's ridiculous.

808
01:11:53.720 --> 01:11:57.560
He's been in how many world title fights? Has he

809
01:11:57.640 --> 01:12:06.359
been in? Too many? I can't even count them. I can,

810
01:12:06.479 --> 01:12:09.720
but I can't be bothered. But I want to go

811
01:12:09.800 --> 01:12:13.560
and never look and see how many Mexicans he's fort

812
01:12:16.000 --> 01:12:22.920
Satarians Crawford, not Mexican. William Skull not Mexican. Edgar Balanga,

813
01:12:24.720 --> 01:12:30.000
So I don't think he's Mexican. Jamie Mungeir or MUNGOOI

814
01:12:30.159 --> 01:12:37.720
I like to call him Mexican, so probably about three

815
01:12:37.840 --> 01:12:42.520
years ago, two three years ago. I won't fight a Mexican.

816
01:12:42.720 --> 01:12:46.439
I won't fight a fellow a Mexican. And then last

817
01:12:46.520 --> 01:13:00.119
May he fought Jamie Mungoi and absolutely ridiculous, because you

818
01:13:00.159 --> 01:13:06.880
know it's like, come on, Callen Smith, so to be fair,

819
01:13:06.960 --> 01:13:09.960
and it looks at it he hasn't fought that many Mexicans.

820
01:13:10.760 --> 01:13:26.520
Julius Caesar Selvez Mexican, and Michael Cotto Puerto Rican. James Kirkland,

821
01:13:27.039 --> 01:13:42.079
I don't know Lara Cuban, Alfredo Ungulo Mexican. I won't

822
01:13:42.079 --> 01:13:49.600
fight any Americans Mexicans, he says. Austin Trout, Okay, American.

823
01:13:49.640 --> 01:14:01.720
I think Giosetto, josephs In American. Okase American, Shane Mosley Okay.

824
01:14:01.960 --> 01:14:07.600
Kermit didn't really have a choice, did he, because he

825
01:14:08.039 --> 01:14:12.600
was he send a kid to school named Kermit. He's

826
01:14:12.640 --> 01:14:17.039
got no choice but to become a fighter. It's just

827
01:14:18.800 --> 01:14:24.439
it's almost cruel, isn't it on a kid to do that?

828
01:14:26.079 --> 01:14:33.319
Alfonso Mexican. Ryan Rhodes, Nope, but that was a full

829
01:14:33.359 --> 01:14:45.720
world title. Matthew Hann loved more. Carlos Argentinian, Luciano Joe's Cotto.

830
01:14:48.199 --> 01:14:50.960
I mean, it's it's really weird. We're going way way

831
01:14:51.000 --> 01:14:55.039
down and he's still fighting for world chart championships, right.

832
01:14:55.279 --> 01:15:05.359
So Leonardo Tyna, Carlos Serera, okay, Michael Rozales, nothing coming up?

833
01:15:05.760 --> 01:15:16.079
Gonzalez Dominican? Is that is the same as Mexico, Carlos Adan, Miquel,

834
01:15:16.399 --> 01:15:25.399
Miguel Vanquez Mexican. I won't fight any Mexicans, he says,

835
01:15:25.680 --> 01:15:34.079
Miguel Fanquis Mexican. So I think he was telling Porky's

836
01:15:34.199 --> 01:15:38.920
to be fair. He fought mcguel and Fanquist twice, did he?

837
01:15:40.239 --> 01:15:51.279
Oh ah, that's interesting. He fought Miguel Angel Vanquis Bastista

838
01:15:55.079 --> 01:15:58.399
in two thousand and eight. Lastly, but he actually went

839
01:15:58.439 --> 01:16:05.119
and won the IBF lightwe Lightweight Titley ten to twenty fourteen.

840
01:16:07.079 --> 01:16:14.159
Isn't that interesting to me? I just want to go

841
01:16:14.239 --> 01:16:21.119
back and just have a little look. Wow, loads loads

842
01:16:21.199 --> 01:16:28.520
of losses, BlimE me. Fifty six fights, twelve losses, forty

843
01:16:28.520 --> 01:16:33.920
four wins, seventeen by knockout decision, twenty seven knocked out,

844
01:16:34.000 --> 01:16:37.159
knocked out three times, nine times he's lost by decision,

845
01:16:38.439 --> 01:16:42.560
so a lot of losses. Later on in his career.

846
01:16:43.159 --> 01:16:48.920
I mean, he's thirty eight and he called l titty

847
01:16:50.119 --> 01:16:55.000
tit error t tear the puppet again. I don't know

848
01:16:55.039 --> 01:17:03.039
what this is all about, Kermit the puppet. So he

849
01:17:03.680 --> 01:17:09.760
started his career first, his very first fight was against

850
01:17:09.920 --> 01:17:19.520
Canelo Alvarez and he lost split decision his very first fight. Wow,

851
01:17:20.119 --> 01:17:23.159
that wasn't fair, was it. Can you imagine that going

852
01:17:23.199 --> 01:17:25.680
through your whole careers that I lost my fast first

853
01:17:25.760 --> 01:17:31.319
fight and then five six years later, feeling a bit rubbish,

854
01:17:31.720 --> 01:17:35.119
you realize that you'd actually lost your first fight to

855
01:17:35.119 --> 01:17:40.479
one of the greatest boxes of our generation, the great

856
01:17:40.479 --> 01:17:45.760
one of the greatest champions, possibly of all time, so Christian.

857
01:17:46.439 --> 01:17:50.600
So he won quite a few fights after that. He

858
01:17:50.680 --> 01:17:54.479
lost to Timife Bradley and this is for the youth

859
01:17:54.640 --> 01:17:58.760
light weight world to weight title and Timify Bradley beat

860
01:18:00.199 --> 01:18:02.720
Pecqiao and went on to the world title and this

861
01:18:02.960 --> 01:18:07.359
great fighter. Then he fought Canal Alvarez again in his

862
01:18:07.479 --> 01:18:11.479
twenty four fight, lost again, and they went on a

863
01:18:11.479 --> 01:18:15.000
winning streak. So basically he went on a winning streak

864
01:18:15.279 --> 01:18:18.720
from losing to Canalo Wilvarez on his very first fight,

865
01:18:19.520 --> 01:18:22.319
then his twentieth fight after winning all the other fights,

866
01:18:22.840 --> 01:18:28.159
he loses to another future world champion, Timothy Bradley, and

867
01:18:28.199 --> 01:18:30.560
then he wins all his fights until he fights against

868
01:18:30.640 --> 01:18:34.000
Canal Alvarez again, who's still not a world champion champion

869
01:18:34.039 --> 01:18:39.640
at this point, but not in not at this point,

870
01:18:39.680 --> 01:18:41.520
he's not anyway he might have been a world champion

871
01:18:41.560 --> 01:18:45.479
previous a different weight. And then he wins all his

872
01:18:45.760 --> 01:18:52.720
fights again until he wins the world title. So he

873
01:18:52.840 --> 01:19:02.439
wins the title twenty ten and he defends it one two, three, four, four, five, six, seven, eight,

874
01:19:03.640 --> 01:19:06.840
eight times or nine times, but loses in the ninth defense,

875
01:19:11.000 --> 01:19:18.840
wins again, loses, wins, wins, wins, wins, loses, wins, loses, wins, loses, loses.

876
01:19:18.920 --> 01:19:23.279
So he's he's kind of on a I'm guessing he's

877
01:19:23.319 --> 01:19:27.520
retired now. Fourth of February two thousand and twenty three

878
01:19:27.680 --> 01:19:30.760
was the last one he fought, and he lost two

879
01:19:30.800 --> 01:19:32.399
in a rows, so that that's kind of the end

880
01:19:32.439 --> 01:19:36.439
of his career, I'm pretty sure. But five years as

881
01:19:36.439 --> 01:19:41.680
a world champion, it's something pretty amazing. And I'm thinking,

882
01:19:42.439 --> 01:19:48.319
you imagine if he hadn't fought Canal Alvarez twice and

883
01:19:48.359 --> 01:19:53.680
Timothy Bradley, would he have gone on to win the

884
01:19:53.720 --> 01:19:59.000
world title. So he lost those three fights, but they

885
01:19:59.000 --> 01:20:06.119
were to two great fighters. So the experience he would

886
01:20:06.119 --> 01:20:09.439
have got from that and learned from that put him

887
01:20:09.439 --> 01:20:11.720
in good stead to go on in a big winning

888
01:20:11.800 --> 01:20:15.920
streak and to win the world title and to defend

889
01:20:15.920 --> 01:20:31.319
it eight times including Breeders Bred Scott. Yeah, because he's

890
01:20:31.359 --> 01:20:36.119
the first person he knocked out Amir Khan. That's why

891
01:20:36.159 --> 01:20:40.439
he was well known. That's what put him on the map. Really,

892
01:20:41.199 --> 01:20:46.479
I would say so in two thousand and eight Amir Khan,

893
01:20:46.960 --> 01:20:52.760
they fought suppressed Scott was supposed to just be not

894
01:20:52.840 --> 01:20:54.760
a rollover, but it wasn't supposed to be a hard

895
01:20:54.800 --> 01:20:57.680
fight for Amir Khan, who was the future of boxing,

896
01:21:00.720 --> 01:21:04.399
very much a hero in this country. So that was

897
01:21:04.439 --> 01:21:07.840
weird because, yeah, he fought Amy Khan. Everyone expected him

898
01:21:07.880 --> 01:21:10.439
to well, I guess he didn't and his fans didn't.

899
01:21:10.439 --> 01:21:14.760
But you know, Ami Khan's fans expected him to win,

900
01:21:16.760 --> 01:21:22.159
and he got knocked out in the first round, but

901
01:21:22.239 --> 01:21:29.119
am Kahn came back and won other you know, he'd

902
01:21:29.159 --> 01:21:31.880
he won world titles, so it was just one of

903
01:21:31.880 --> 01:21:41.840
those things. But wow, it's a big shock actually, I mean,

904
01:21:41.880 --> 01:21:46.399
I think even Predispresscott was a bit shocked, a bit surprised, like,

905
01:21:46.880 --> 01:21:51.760
what's happened? Well, you've just won more oh see see,

906
01:21:52.439 --> 01:21:59.079
So maybe not a lot of losses though lost, but

907
01:21:59.119 --> 01:22:03.439
he's lost to a lot of big names though. Terrence Crawford,

908
01:22:04.680 --> 01:22:14.119
Robert Garcia said, Robin has Roberto Garcia, Robert roberta and okay,

909
01:22:14.199 --> 01:22:24.439
I can't okay some people anyway, Terrence Crawford, Mike Alvarado,

910
01:22:25.039 --> 01:22:34.960
Kevin Mitchell, Humberto Toledo. In his next fight, he got

911
01:22:34.960 --> 01:22:41.479
bitten by his opponent. That's the thing. I bet they

912
01:22:41.560 --> 01:22:45.840
took this fight on for Amir Khan because pretty much

913
01:22:45.920 --> 01:22:52.079
everyone on his resume were kind of unknown, so they thought, well, okay,

914
01:22:52.079 --> 01:22:53.920
he's had nineteen wins, but we don't know any of

915
01:22:53.920 --> 01:22:59.479
the people. So then he fights at Manchester Arena on

916
01:22:59.520 --> 01:23:05.840
septem the six, two thousand and eight and gets killed baby,

917
01:23:06.720 --> 01:23:16.760
and then everything seems to go downhill from there. So again,

918
01:23:16.920 --> 01:23:21.079
didn't really do the Tuesday trivia Tuesday thing? Did I today?

919
01:23:21.840 --> 01:23:24.920
I suppose trivia chuesda. I could be talking about boxing.

920
01:23:25.119 --> 01:23:30.119
I suppose, couldn't it boxing? But not really? I mean yeah, really,

921
01:23:30.159 --> 01:23:37.239
but not really being trivia as such. Oh well, so

922
01:23:37.319 --> 01:23:40.760
I'm going to go. Thank you for listening. Remember to

923
01:23:40.800 --> 01:23:44.359
be kind to yourself, because you do deserve to be happy,

924
01:23:46.000 --> 01:23:52.000
Be gentle with yourself. You deserve to feel safe, lots

925
01:23:52.000 --> 01:24:12.880
of love. Bye. Relax in a more deep and meaningful way,

926
01:24:15.359 --> 01:24:20.439
maybe in a way that can not just allow you

927
01:24:20.920 --> 01:24:30.920
to feel calmer now and throughout the time we spend

928
01:24:31.000 --> 01:24:38.960
together here, not just relaxed at the end of the

929
01:24:39.039 --> 01:24:44.399
recording when it's finished and you can enjoy that sense

930
01:24:44.520 --> 01:25:01.119
of comfort and peace, but also I think it would

931
01:25:01.159 --> 01:25:17.039
be nice to have those feelings of relaxation continue for

932
01:25:17.239 --> 01:25:29.159
longer after the recording has ended, so that you can

933
01:25:30.760 --> 01:25:41.439
still benefit from listening to my voice, maybe in a

934
01:25:41.439 --> 01:25:53.960
few hours time, perhaps tomorrow, and then by listening regularly,

935
01:25:57.039 --> 01:26:01.680
especially if you find like some people do, and myself

936
01:26:01.720 --> 01:26:06.880
as well. Sometimes I find one particular recording that really

937
01:26:08.520 --> 01:26:15.479
resonates with me, and I just listen to it over

938
01:26:15.520 --> 01:26:28.239
and over again every morning, every evening. There was this

939
01:26:28.359 --> 01:26:35.279
recording from We're going back to about nineteen ninety nine.

940
01:26:35.560 --> 01:26:41.079
It wasn't hypnosis, but it was a guided visualizations. It

941
01:26:41.199 --> 01:26:48.359
kind of was hypnosis really, and I managed to find

942
01:26:48.399 --> 01:26:52.479
it again and it still has the same effect on me.

943
01:26:55.079 --> 01:27:08.960
And part of it was person's voice relaxed me, just

944
01:27:09.039 --> 01:27:16.119
felt so peaceful, and I'd look forward to listening to

945
01:27:16.279 --> 01:27:28.560
her in the morning and in the evening. And I

946
01:27:28.680 --> 01:27:37.840
knew before even pressing the play button that since I've

947
01:27:37.880 --> 01:27:42.199
done that, pressed the play button. This is in the

948
01:27:42.279 --> 01:27:56.680
days of CD players, pressed the play button. I fact,

949
01:27:56.720 --> 01:28:00.760
it might have even been a tape tape recorder. I'd

950
01:28:00.800 --> 01:28:10.520
lie down on the bed and then even without necessarily

951
01:28:11.640 --> 01:28:22.359
listening to her words because I had them memorized. Really,

952
01:28:27.039 --> 01:28:33.039
it was as if my body knew exactly what to do,

953
01:28:37.800 --> 01:28:59.520
and the muscles just almost went into automatic relaxation and

954
01:28:59.720 --> 01:29:13.800
direct Remember, my mind would slow down. Now Now, I

955
01:29:13.840 --> 01:29:20.079
was listening to this recording in the early days of

956
01:29:20.159 --> 01:29:30.880
learning hypnosis, and long before I ever made any videos

957
01:29:31.000 --> 01:29:35.720
or audio recordings myself, because I didn't start doing that

958
01:29:35.840 --> 01:29:50.319
till two thousand and six, I knew, I knew how

959
01:29:52.039 --> 01:30:05.840
helpful I found being able to just let go, to

960
01:30:05.960 --> 01:30:11.159
have that trust in the person that I'm listening to,

961
01:30:18.800 --> 01:30:25.560
knowing that it's going to be just as relaxing, if

962
01:30:26.960 --> 01:30:36.359
not more so. Each time you hear my voice, you

963
01:30:36.439 --> 01:30:48.119
may feel the same. Some people have been listening to

964
01:30:48.159 --> 01:31:01.920
me for over a decade, maybe not so solidly, obviously

965
01:31:01.920 --> 01:31:08.399
not twenty four hours a day, but maybe people come back.

966
01:31:10.239 --> 01:31:25.279
Some people maybe listen every day. That's something that I

967
01:31:25.319 --> 01:31:41.359
do which you may not realize by listening, is when

968
01:31:41.640 --> 01:31:57.119
I record these recordings. Now. For example, I also am

969
01:31:57.359 --> 01:32:11.159
affected by the word that I say. So if I

970
01:32:11.199 --> 01:32:18.560
said to you, focus on your feet, notice your feet relaxing,

971
01:32:22.039 --> 01:32:29.960
I will be focusing on my feet. I will be

972
01:32:30.039 --> 01:32:48.159
noticing my feet relaxing. If I said, focus on your hands,

973
01:32:50.960 --> 01:32:59.880
and maybe notice the difference between each hand. Perhaps no,

974
01:33:00.079 --> 01:33:06.039
it is the the air in the room, the temperature

975
01:33:06.119 --> 01:33:18.000
of the room. On the backs of your hands, you

976
01:33:18.079 --> 01:33:22.159
may start to notice what almost feels like a very

977
01:33:22.319 --> 01:33:30.680
light breeze, even though there may not be any type

978
01:33:30.720 --> 01:33:43.640
of breeze at all where you are right now. And

979
01:33:43.720 --> 01:33:54.920
as you become aware of your hands, I'm also aware

980
01:33:57.600 --> 01:34:22.960
of how relaxed my hands are feeling now. And when

981
01:34:23.039 --> 01:34:30.000
it comes to potentially drifting off to sleep, which may

982
01:34:30.039 --> 01:34:46.399
be the reason you're listening, I also feel drowsy when

983
01:34:46.439 --> 01:34:59.640
I make these recordings. I also notice my mind drifting.

984
01:35:07.560 --> 01:35:20.159
In fact, at times I've actually fallen asleep without even noticing,

985
01:35:25.039 --> 01:35:34.159
and then I carry on talking. And it's only when

986
01:35:34.479 --> 01:35:43.560
I listen back to do the editing I hear snoring,

987
01:35:45.479 --> 01:35:52.760
and I think, I don't remember snoring. I remember talking.

988
01:35:55.640 --> 01:36:02.840
This snoring was a pig turned up. That's why I

989
01:36:02.920 --> 01:36:11.039
sound like when I snore. How I get really into

990
01:36:11.119 --> 01:36:30.479
the whole experience. I don't know how you feel. How

991
01:36:30.560 --> 01:36:40.880
relaxed do you feel in your feet, How relaxed you

992
01:36:41.000 --> 01:37:02.279
feel in your hands. I have noticed more and more

993
01:37:08.159 --> 01:37:20.920
that the more relaxed, deeper level of comfort you feel,

994
01:37:24.520 --> 01:37:40.720
the easier your breathing becomes. It's almost like that additional

995
01:37:43.840 --> 01:38:04.800
muscle relaxation. So this allows you to breathe easier without

996
01:38:06.279 --> 01:38:37.239
necessarily focusing on your breath, however, being able to notice

997
01:38:37.640 --> 01:39:07.439
the ease in which you breathe so naturally. You breathe

998
01:39:07.960 --> 01:39:51.640
so very easily and smoothly. Whenever I imagine my breathing improving,

999
01:39:57.319 --> 01:40:10.680
when I've got my eyes closed, I tend to visualize

1000
01:40:12.800 --> 01:40:27.159
a beautiful field with trees and flowers producing all that

1001
01:40:29.199 --> 01:41:02.000
life giving oxygen. It feels nice to, if nothing else,

1002
01:41:05.199 --> 01:41:39.319
just taking some time away from everything, enjoying that feeling

1003
01:41:39.720 --> 01:42:30.239
of peace, serenity with a joyful heart. Time seems to

1004
01:42:30.479 --> 01:43:05.600
just drip by, so very slowly, relaxed, so deeply, peaceful,

1005
01:43:15.520 --> 01:44:24.039
completely unattached to any thoughts whatsoever in this moment, completely free,

1006
01:44:24.760 --> 01:45:16.159
noticing that your mind has slowed down. Slowed down because

1007
01:45:16.319 --> 01:45:44.920
nothing really requires your attention. You can enjoy the physical

1008
01:45:45.239 --> 01:46:00.119
sensations of allowing the stress to rip out of your body,

1009
01:46:03.359 --> 01:46:26.399
to appear out of every part of your body, and

1010
01:46:26.720 --> 01:47:00.279
being released from your brain in your mind slowly, really

1011
01:47:04.800 --> 01:47:50.439
but surely, the muscle thingles relax rs R so very deeply,

1012
01:48:00.279 --> 01:48:31.319
rects so deeply, and the feelings, the pleasant feelings in

1013
01:48:31.399 --> 01:48:55.920
your arms and shoulders, deepening each part of your body

1014
01:48:59.199 --> 01:49:37.640
further and deeper and deeper. Noticin the feelings in the

1015
01:49:37.720 --> 01:50:37.600
back of your neck, I feelings in your wrists, muscles,

1016
01:50:39.680 --> 01:51:20.199
in front of your body, I allsay, feeling peaceful deeply.

1017
01:51:34.000 --> 01:51:44.279
There's a sense of peace spreads through your very core.

1018
01:52:14.800 --> 01:52:34.720
Even when you focus on your mind, your mind becomes

1019
01:52:42.039 --> 01:54:04.000
bef and slower, even deeper, relaxing, so very slow his

1020
01:54:04.359 --> 01:55:00.199
stomach peace, For in your stomach you'rek back. Notice it

1021
01:55:00.479 --> 01:55:18.560
is how relaxed you now feel in the hole of

1022
01:55:18.640 --> 01:55:51.640
your back in spy from your brain all the way

1023
01:55:51.720 --> 01:55:59.800
down the middle of your back, sending and to receive

1024
01:56:00.119 --> 01:56:34.439
in millions of messages every day, deepcomfort, increasing deeply relaxed,

1025
01:57:04.479 --> 01:57:39.119
your knees, les, spreading these signals down a spine or

1026
01:57:39.239 --> 01:58:02.560
cord into air. Every part of your body, your shins,

1027
01:58:02.800 --> 01:58:53.520
and your half muscles were outbows. Feelings of peace and

1028
01:58:53.680 --> 01:59:11.760
tranquility spreading through your body, tips of your toes, to

1029
01:59:11.840 --> 01:59:23.920
your eyes, your fingers, all the way till your lower back.

1030
01:59:25.880 --> 01:59:26.319
Mhm.

1031
01:59:35.720 --> 02:00:39.199
The tinger Rea, the tinker peace, drifting mind just wandering.

1032
02:00:38.479 --> 02:00:55.279
Away, happy to let go, let go.

1033
02:01:00.119 --> 02:02:00.199
Lately, let go, so tranquil, the whole body enjoy a

1034
02:02:00.439 --> 02:04:22.279
sensor listing go he eph more pece, enjoying the space,

1035
02:04:24.600 --> 02:04:54.720
this space of peace and safety.

1036
02:04:57.079 --> 02:06:36.800
So fary, Hey, y, letting go.

1037
02:06:54.840 --> 02:07:02.439
Maybe we can just focus on the different parts of

1038
02:07:02.560 --> 02:08:10.439
your body, just to notice your forehead and your eyes mutual,

1039
02:08:16.039 --> 02:09:55.640
so loose, noticing the sense of complete freedom, absolute freedom. Yes, y,

1040
02:10:09.239 --> 02:11:35.319
peace for energy, peace to breathe so much easier. Yes,

1041
02:11:56.640 --> 02:12:08.239
you may have I may not have noticed your mind

1042
02:12:08.960 --> 02:13:11.239
drifting peaceful, moveingly, even more deeply in the direction of

1043
02:13:15.520 --> 02:15:11.119
total blissful peace, blissful, peace terrefting out to pace. Come

1044
02:15:16.760 --> 02:16:12.239
so calm, let him go peace with mind rexed fury,

1045
02:16:29.560 --> 02:17:26.319
so relax c rexed. Your body feels almost invisible, so

1046
02:17:27.000 --> 02:18:36.239
very relaxed. I'm peaceful, so peace m h like's fair.

1047
02:18:46.680 --> 02:18:52.959
And you could start to notice that you are feeling

1048
02:18:53.319 --> 02:19:04.559
more relaxed, even though if not purposely focused your mind

1049
02:19:05.479 --> 02:19:13.079
upon that sense of physical comfort that is growing within

1050
02:19:13.159 --> 02:19:22.360
you throughout your body, and your mind starts to slow down,

1051
02:19:27.239 --> 02:19:34.559
and that could be almost in recognition of I guess

1052
02:19:34.840 --> 02:19:47.399
my speech not being particularly fast, and things just generally

1053
02:19:49.040 --> 02:20:01.440
feel calmer. Just by listening to my voice, yourself an

1054
02:20:01.479 --> 02:20:09.479
opportunity to take a break from the day, take a

1055
02:20:09.520 --> 02:20:17.200
break from your life as it is, and to give

1056
02:20:17.239 --> 02:20:25.360
yourself a rest, giving yourself permission to take some time

1057
02:20:25.440 --> 02:20:33.040
off and to allow your body to relax and allow

1058
02:20:33.079 --> 02:20:43.600
your mind to slow down, which in turn releases the

1059
02:20:43.600 --> 02:20:52.879
tension and he stresses that you had in your body.

1060
02:20:54.040 --> 02:20:57.959
It's almost as if the parts of your body just

1061
02:20:58.200 --> 02:21:09.959
open up, allowing the negativity out and at the same

1062
02:21:10.040 --> 02:21:21.360
time replacing that negativity with positive heathing energy, which then

1063
02:21:21.520 --> 02:21:30.760
fills your body up and your mind to also starts

1064
02:21:30.840 --> 02:21:48.280
to appreciate those feelings of increasing confidence, an almost uplifting feeling,

1065
02:21:50.360 --> 02:22:04.399
positive healing, an energy that spread through your body like

1066
02:22:04.479 --> 02:22:14.799
a wave of comfort, and all this comes and just

1067
02:22:18.360 --> 02:22:27.120
allowing yourself a few minutes, maybe half an hour, however

1068
02:22:27.200 --> 02:22:36.959
long you want it to be, to just rest and

1069
02:22:37.079 --> 02:22:47.120
allow your mind and your body to almost reset itself

1070
02:22:49.959 --> 02:23:05.079
to the settings of comfort and relaxation. Can't almness, which

1071
02:23:05.159 --> 02:23:18.280
allows more room for feelings of pleasure and happiness to

1072
02:23:18.559 --> 02:23:28.000
move around your body and into your mind, almost as

1073
02:23:28.040 --> 02:23:37.200
if your mind and your body are sinking together, almost

1074
02:23:37.520 --> 02:23:51.559
mirroring each other, with that growing positivity and calmness. And

1075
02:23:51.639 --> 02:23:58.959
it feels nice. It really does feel nice to know

1076
02:23:59.200 --> 02:24:08.120
that you are the one that has allowed yourself to

1077
02:24:08.360 --> 02:24:22.360
feel more comfort and to experience more of this deep

1078
02:24:22.760 --> 02:24:38.840
relaxation spreading throughout your body. And as I focus on

1079
02:24:39.079 --> 02:24:44.840
each part of your body, you can notice that that

1080
02:24:45.159 --> 02:25:01.799
part becomes even more relaxed just by focusing on it.

1081
02:25:01.799 --> 02:25:11.520
It becomes even more calm and comfortable, just by focusing.

1082
02:25:15.520 --> 02:25:21.639
And as I move down your body, starting at your head,

1083
02:25:24.000 --> 02:25:30.719
the parts that you've already focused on will continue to

1084
02:25:30.879 --> 02:25:38.520
relax deeply. And those parts that we've not yet focused

1085
02:25:38.559 --> 02:25:51.959
on were just automatically release any remain intention in anticipation

1086
02:25:52.319 --> 02:26:05.520
of even more comfort about to come. Now, I'm gonna

1087
02:26:05.559 --> 02:26:12.680
start by focusing on your forehead. Just being aware of

1088
02:26:12.959 --> 02:26:23.040
the feelings of your forehead and any background sounds like

1089
02:26:23.280 --> 02:26:28.440
mister Herbert the pigeon can just allow you to feel

1090
02:26:28.479 --> 02:26:38.559
even more relaxed. Just means you're in the moment. This

1091
02:26:38.639 --> 02:26:45.559
isn't this isn't a sterile environment. This is the world.

1092
02:26:47.239 --> 02:26:53.280
I live in the countryside, so there's lots of nature

1093
02:26:53.799 --> 02:27:04.360
sounds around. So as you focus on your forehead, just

1094
02:27:04.559 --> 02:27:12.959
notice how it becomes even more relaxed as you focus

1095
02:27:14.639 --> 02:27:23.360
only on my voice and that part of your body.

1096
02:27:24.319 --> 02:27:34.040
Moving down to your eyes, focusing on your eyes, noticing

1097
02:27:35.079 --> 02:27:44.799
how your eyelids feel so heavy yet so light at

1098
02:27:44.799 --> 02:27:51.280
the same time, and all the muscles around your eyes

1099
02:27:51.520 --> 02:28:06.000
relaxing completely. Moving focus down to your mouth, your lips,

1100
02:28:06.399 --> 02:28:13.159
your tongue, your teeth, and your gums, the whole of

1101
02:28:13.200 --> 02:28:28.239
your mouth relaxing, calm and loose. As you focus now

1102
02:28:28.799 --> 02:28:35.680
on your jaw, not just the parts of your jaw

1103
02:28:35.840 --> 02:28:40.559
near your mouth, your chin, but all the way up

1104
02:28:41.239 --> 02:28:47.319
the size of your face to your ears, that hole

1105
02:28:47.959 --> 02:29:15.120
of your jaw feeding more relaxed and calm. Focusing on

1106
02:29:15.159 --> 02:29:20.600
your neck, the front of your neck and your throat

1107
02:29:22.760 --> 02:29:33.559
relaxing and loose and calm. The side of your neck,

1108
02:29:35.600 --> 02:29:43.879
the right and left side of your neck relax and

1109
02:29:44.079 --> 02:29:57.760
loose and calm, and now the back of your neck.

1110
02:30:01.000 --> 02:30:10.319
Focus in on the back of your neck, letting go

1111
02:30:10.959 --> 02:30:16.760
of any tension that may have been there before, and

1112
02:30:17.399 --> 02:30:31.120
enjoying that sense of increasing comfort and release that you

1113
02:30:31.239 --> 02:30:42.040
can experience in the back of your neck. Moving down

1114
02:30:42.479 --> 02:30:49.799
your back and moving either side of your spine right

1115
02:30:49.879 --> 02:30:50.799
from the top of.

1116
02:30:50.760 --> 02:30:51.719
Your back.

1117
02:30:53.239 --> 02:30:56.920
All the way down to the bottom of your back,

1118
02:31:02.879 --> 02:31:14.239
down to your lower back. And as you move up

1119
02:31:14.280 --> 02:31:23.120
and down your spine, you can feel the muscles either

1120
02:31:23.239 --> 02:31:36.799
side of your spine relaxing even more. And as those

1121
02:31:36.920 --> 02:31:46.360
muscles relax, that sense of comfort starts to spread outwards

1122
02:31:47.920 --> 02:31:57.600
from your spine into both sides of your back, the

1123
02:31:57.639 --> 02:32:01.200
top of your back, the middle or end your lower back.

1124
02:32:04.639 --> 02:32:11.840
And as you scan gently and slowly up and down

1125
02:32:12.000 --> 02:32:17.079
your back, there's the muscles in the top of your

1126
02:32:17.159 --> 02:32:27.120
back relax and become looser. The muscles in the middle

1127
02:32:27.120 --> 02:32:34.479
of your back also seem to just almost divide from

1128
02:32:34.520 --> 02:32:48.000
each other, separating and almost melting, and in your lower

1129
02:32:48.040 --> 02:32:59.600
back it seems to be an extra special feeling of comfort.

1130
02:33:04.840 --> 02:33:11.000
The spreads into your hips, sit down your lower back,

1131
02:33:11.280 --> 02:33:19.280
into your hips, into the area where your cocksicks are,

1132
02:33:22.840 --> 02:33:30.479
and into your buttocks, and all those muscles that spread

1133
02:33:31.799 --> 02:33:41.520
from your lower back into your hip area start to melt,

1134
02:33:45.959 --> 02:33:58.319
start to really let go. I don't even know where about.

1135
02:33:58.440 --> 02:34:03.719
To focus on your sho shoulders, your back, and your

1136
02:34:03.920 --> 02:34:22.280
spine will continue to let go, continue to relax so calmly.

1137
02:34:26.920 --> 02:34:31.920
And as you focus on your shoulders, you may notice

1138
02:34:32.120 --> 02:35:02.440
that they're already feeling really loose. They're already feeding, calm

1139
02:35:02.680 --> 02:35:15.360
and fearing. Those muscles then move from your neck into

1140
02:35:15.399 --> 02:35:52.360
your shoulders. Feel so soft and gentle, so smooth and calm,

1141
02:35:52.159 --> 02:36:04.799
and the feeling in your shoulders seens to spread deep

1142
02:36:05.000 --> 02:36:14.760
into your shoulders, that sense of relaxation, not just traveling

1143
02:36:15.239 --> 02:36:32.600
deeply into your muscles, but also relaxing the bones and

1144
02:36:32.760 --> 02:36:41.559
moving all away to underneath your arms, relaxing that whole

1145
02:36:41.719 --> 02:36:47.280
area between the tops of your shoulders and underneath your arms.

1146
02:36:51.479 --> 02:37:06.680
He then you feel so relaxed and comfortable in your shoulders,

1147
02:37:10.200 --> 02:37:32.600
which sends that deep healing message into your arms. You

1148
02:37:32.719 --> 02:37:38.440
may feel almost as if your arms are not even there,

1149
02:37:39.959 --> 02:38:16.760
because they're so relaxed, so deeply relaxed, so so calm,

1150
02:38:16.920 --> 02:38:38.879
so loose, not feeling spreading all the way down your arms,

1151
02:38:41.559 --> 02:39:07.200
two elbows, including your elbows mm hmm, circumforts spreads or

1152
02:39:07.239 --> 02:39:23.680
away into your rests of forearments and your rests being

1153
02:39:24.440 --> 02:39:44.760
so heavy yet at the same time so light and gentle.

1154
02:40:09.440 --> 02:40:10.520
Fred you see.

1155
02:40:12.680 --> 02:40:14.040
Now on.

1156
02:40:16.399 --> 02:41:10.079
Your hands, my hands, so peaceful in your hands. There's

1157
02:41:10.079 --> 02:41:33.000
a sense of real peace. It just seems to I

1158
02:41:33.120 --> 02:42:11.559
feel so familiar when your hands relax deeply els you

1159
02:42:11.840 --> 02:43:49.559
thing is you things, sadly you thinger tips. Moving your

1160
02:43:49.600 --> 02:44:18.959
attention to the front, to your body, so comfortable, Move

1161
02:44:19.120 --> 02:45:45.520
in your focus to your legs. Why my sous in

1162
02:45:45.680 --> 02:46:39.559
your thighs, your knees, so relaxed, a carved mussels and

1163
02:46:39.840 --> 02:48:56.600
just chance copresly four and the feathing your feats, sir, peaceful,

1164
02:48:58.719 --> 02:49:57.520
so calm, say peaceful, sircom so peaceful, syclm, so peace

1165
02:49:57.959 --> 02:50:30.600
for RelA, sin peace for so calm, loving that deep relaxation,

1166
02:50:32.200 --> 02:50:49.040
to spread your chest in your stomach, so RelA, letting

1167
02:50:49.520 --> 02:51:07.440
go of everything. So I'm going to start counting down

1168
02:51:07.559 --> 02:51:19.040
now from twenty down to one. You can imagine in

1169
02:51:19.079 --> 02:51:24.639
a way it's like just walking down some steps and

1170
02:51:24.760 --> 02:51:30.319
each step or twenty steps, and each step represents a

1171
02:51:30.479 --> 02:51:44.120
level of comfort. Each step represents a deepening of that comfort,

1172
02:51:50.719 --> 02:51:55.840
and the furvies you walk down those steps that are

1173
02:51:56.000 --> 02:52:07.200
deeper and more relaxed you feel. So starting with number

1174
02:52:07.239 --> 02:57:39.760
twenty twenty nineteen, eighteen seventeen, siksting eight fourteen four see

1175
02:58:45.920 --> 03:07:14.840
too well five five nine hey seven four five four

1176
03:08:16.760 --> 03:12:51.799
four two one No. As you focus on your eyes,

1177
03:13:01.360 --> 03:13:10.680
We're going to count down from ten down to one,

1178
03:13:11.040 --> 03:13:20.639
focusing just on your eyes, your eyelids, the muscles around

1179
03:13:20.719 --> 03:13:32.159
your eyes, your eye walls themselves, our whole area that

1180
03:13:32.399 --> 03:13:46.479
makes up your eye. And as we count down from

1181
03:13:46.639 --> 03:13:54.639
ten down to one, whilst focus in on your eyes,

1182
03:14:00.959 --> 03:14:12.159
you'll become twice is relaxed with each number counting down

1183
03:14:15.959 --> 03:14:23.120
that you may find the all you want to do

1184
03:14:23.440 --> 03:14:32.559
is just drift off to sleep. And if that's what

1185
03:14:32.680 --> 03:14:45.440
you want, then just allow yourself to do that. Now,

1186
03:14:48.159 --> 03:14:54.559
focusing on your eyes, I'm going to begin counting down

1187
03:14:56.079 --> 03:16:12.520
from ten down to one. Right now, ten nine thy

1188
03:17:06.079 --> 03:21:35.319
seven four, five four three.

1189
03:22:40.719 --> 03:24:15.159
Two one.

1190
03:24:15.520 --> 03:24:32.239
So counting down from ten to one ten nine, eight,

1191
03:24:35.000 --> 03:24:49.920
seven six five four three two.

1192
03:24:51.840 --> 03:24:58.520
One.

1193
03:24:59.120 --> 03:25:02.719
And maybe that a bit too quick in order to relax.

1194
03:25:03.920 --> 03:25:08.159
Maybe it's a bit too fast for you to notice

1195
03:25:08.440 --> 03:25:16.520
the calming of your body, maybe even a little bit

1196
03:25:16.559 --> 03:25:20.680
of pressure there, Like you're counting down from ten to one.

1197
03:25:20.760 --> 03:25:24.200
Would you expect me to do man, expect me to

1198
03:25:24.200 --> 03:25:34.079
stick gold floppy just because you're counting down. We could

1199
03:25:34.079 --> 03:25:38.000
try it again, but this time I go. It's lower

1200
03:25:40.079 --> 03:25:44.959
this time, as you focus on the whole of your

1201
03:25:45.000 --> 03:25:53.399
body before we focus on your legs. Just notice how

1202
03:25:53.440 --> 03:26:07.559
your body does start to feel more relaxed with every

1203
03:26:07.680 --> 03:26:40.760
number that I count down ten nine eight, seven, six

1204
03:26:49.159 --> 03:27:58.120
five four three two one. And just notice how how

1205
03:27:58.200 --> 03:28:07.559
you feel generally, how you bought it feels. It's not

1206
03:28:07.639 --> 03:28:18.680
necessarily even about counting down from ten to one. It's

1207
03:28:18.719 --> 03:28:35.920
that space that you have, that space between being active

1208
03:28:38.239 --> 03:28:47.840
physically or mentally to just sitting or lying down, just

1209
03:28:48.000 --> 03:28:53.920
being there, not doing anything, not saying anything, or needing

1210
03:28:54.159 --> 03:28:59.639
to think about anything. So that opens up a space,

1211
03:29:00.600 --> 03:29:09.760
you know, a bit of a space, a gap. And

1212
03:29:09.840 --> 03:29:14.479
the more I came down from ten to one, the

1213
03:29:14.479 --> 03:29:22.719
bigger that gap becomes. So there's that gap of calmness,

1214
03:29:23.879 --> 03:29:40.040
of comfort, relaxation. It's a nice feeling and it moves

1215
03:29:41.120 --> 03:29:53.319
those stresses or discomforts physically or emotionally, moves them away.

1216
03:29:57.799 --> 03:30:10.559
Allows you to just slow down, someone to count again

1217
03:30:10.639 --> 03:30:16.879
from ten down to one, and notice that gap widening,

1218
03:30:19.000 --> 03:30:23.440
the gap, And as it widens, it's almost like the

1219
03:30:25.159 --> 03:30:42.760
stress and attention falls into the gap and gives you

1220
03:30:42.840 --> 03:31:25.319
that distance, that space. Now ten nine, eight, seven, six,

1221
03:31:38.000 --> 03:32:57.920
five four three two.

1222
03:32:43.319 --> 03:32:43.600
One.

1223
03:32:55.440 --> 03:33:15.280
How did you work? Body? Feel? Now? Can you notice

1224
03:33:15.520 --> 03:33:53.360
that you feeling calmer, the feeling more relaxed as we

1225
03:33:53.479 --> 03:34:13.799
now focus on your legs, just your legs. We're just

1226
03:34:13.879 --> 03:34:33.879
gonna start with focusing on your thighs. Of course, it's

1227
03:34:33.959 --> 03:34:42.639
not the most exciting thing to be doing because I'm sure,

1228
03:34:42.719 --> 03:34:45.360
like most of your body is not a lot going

1229
03:34:45.399 --> 03:34:58.159
on right now. Just focusing on the whole of your thighs,

1230
03:35:00.879 --> 03:35:04.959
the tops of your thighs, the sides of your thighs,

1231
03:35:06.799 --> 03:35:11.319
the bottoms of your thighs, your outer thighs, and your

1232
03:35:11.399 --> 03:35:16.680
inner thighs. Basically the whole of your thigh that leads

1233
03:35:17.680 --> 03:35:33.239
into your hip and it goes down to your knee joint. Now,

1234
03:35:33.280 --> 03:35:40.319
this is a big area, it's a very heavy area,

1235
03:35:40.799 --> 03:35:46.840
it's very strong. Probably the strongest muscles in your body

1236
03:35:47.399 --> 03:36:01.840
are in your thighs. But I don't think we perhaps

1237
03:36:03.799 --> 03:36:16.520
give enough attention to our thighs. Perhaps we don't acknowledge

1238
03:36:17.159 --> 03:36:36.600
how important our thighs are to our lives, how much

1239
03:36:39.200 --> 03:36:52.719
they actually do for us all through our lives. And

1240
03:36:52.799 --> 03:36:58.559
it may seem to sound really weird, but I think

1241
03:36:58.600 --> 03:37:05.559
that all of our body parts, especially our thighs, need

1242
03:37:05.719 --> 03:37:20.159
some TLC, a bit of love shown, a bit of acknowledgement.

1243
03:37:22.680 --> 03:37:32.360
I thank you gratitude for what our thighs do for us.

1244
03:37:38.520 --> 03:37:44.120
And I know this may sound a bit strange. Maybe

1245
03:37:44.159 --> 03:37:47.040
you think, why am I surely how I should be

1246
03:37:47.040 --> 03:37:51.840
out in the garden hugging a tree or something. Well,

1247
03:37:55.959 --> 03:37:58.280
it's hard to set a microphone up on a tree.

1248
03:37:59.280 --> 03:38:01.959
That's what I'm doing indoors. Otherwise I would be outside

1249
03:38:02.000 --> 03:38:05.520
hugging a tree. Now I can't see the television from

1250
03:38:05.520 --> 03:38:16.120
the tree if you move down to your knees, getting

1251
03:38:16.399 --> 03:38:24.600
such an important part, and I think we don't necessarily

1252
03:38:26.040 --> 03:38:33.719
I'll speak for myself here, I don't necessarily appreciate all

1253
03:38:33.760 --> 03:38:38.799
that my knees do for me until I have a

1254
03:38:38.840 --> 03:38:43.959
problem with my knee. It's occasionally if I ever maybe

1255
03:38:43.959 --> 03:38:49.600
i'll pash it or it's aching for some reason. It's

1256
03:38:49.799 --> 03:38:55.600
then that I realize how much it does. You know,

1257
03:38:55.639 --> 03:39:01.639
the benefit of being able to use my legs without

1258
03:39:03.360 --> 03:39:10.639
any kind of physical discomfort is a beautiful thing that's

1259
03:39:10.840 --> 03:39:19.280
possibly not appreciated until it's temporarily removed. You know that's comfort.

1260
03:39:23.360 --> 03:39:28.000
But as you focus on your knees, regardless of how

1261
03:39:28.040 --> 03:39:35.559
your knees feel, you can have that sense of gratitude

1262
03:39:37.040 --> 03:39:39.719
and love to your knees for all that they do

1263
03:39:39.879 --> 03:39:52.879
for you. And you can still have that attention on

1264
03:39:53.000 --> 03:39:59.799
your thighs and maybe notice how your thighs feel, maybe no,

1265
03:40:00.000 --> 03:40:17.440
notice that they are relaxing more deeply as you focus

1266
03:40:17.639 --> 03:40:23.239
now on the bottoms of your legs, your shins, and

1267
03:40:23.280 --> 03:40:29.680
your calf muscles and the bones between your knees and

1268
03:40:29.719 --> 03:40:43.319
your feet, incorporating of course, your ankles so important. Anyone

1269
03:40:43.399 --> 03:40:48.200
that's had even like the slightest sprain of an ankle

1270
03:40:49.360 --> 03:40:55.959
knows how how much we take our ankles for granted.

1271
03:41:01.840 --> 03:41:03.879
And it's kind of strange in a way when you

1272
03:41:03.920 --> 03:41:09.559
think that you know logically our wrists are a lot

1273
03:41:09.680 --> 03:41:14.559
thinner than the rest of our arms, which is okay,

1274
03:41:14.600 --> 03:41:18.520
it doesn't can't see any problem with that because we're

1275
03:41:18.559 --> 03:41:25.120
just picking stuff up. But our ankles so much thinner

1276
03:41:26.280 --> 03:41:34.879
than the rest of our legs, and from a physics

1277
03:41:34.920 --> 03:41:40.680
perspective or logical even it doesn't really make sense that

1278
03:41:40.799 --> 03:41:48.600
all this weight would ultimately be resting on your ankles

1279
03:41:49.639 --> 03:42:03.079
then leading to your feet. That thin area, thin bone. Yeah,

1280
03:42:03.120 --> 03:42:08.840
it does so much great work. Supports us, supports our

1281
03:42:08.920 --> 03:42:20.719
body for a lifetime, helps us to balance, It helps

1282
03:42:20.760 --> 03:42:33.319
you to get her around and be mobile. Then there's

1283
03:42:33.360 --> 03:42:41.280
the calf muscles. Of course, when I was younger, I

1284
03:42:41.280 --> 03:42:44.559
couldn't see the point in calf muscles. I didn't seem

1285
03:42:44.559 --> 03:42:49.719
to do anything. Okay, if I walked around on tiptoes,

1286
03:42:50.440 --> 03:42:54.319
then my calf muscles get some work. But of course

1287
03:42:54.360 --> 03:42:58.520
that's not true. The calf muscles are being used whenever

1288
03:42:58.559 --> 03:43:10.520
we use her legs and your shins there to protect

1289
03:43:12.479 --> 03:43:21.159
your lower legs, shaped in a way almost as a

1290
03:43:21.159 --> 03:43:33.479
protector for the bone, leading of course to your ankles

1291
03:43:36.840 --> 03:43:43.479
and your feet. But we're not going to focus on

1292
03:43:43.520 --> 03:43:45.719
your feet. We're just going to focus on the legs.

1293
03:43:47.680 --> 03:43:52.319
I realize that now that I've mentioned your feet, it

1294
03:43:52.479 --> 03:43:57.399
probably focuses on them anyway. For maybe I should focus

1295
03:43:57.440 --> 03:44:03.319
on your feet a little bit. You can have them

1296
03:44:03.319 --> 03:44:09.120
in your awareness the same as you have your thighs

1297
03:44:09.159 --> 03:44:13.559
in your awareness. Even though we haven't been focusing on

1298
03:44:13.600 --> 03:44:18.440
your thighs for a few minutes, that be focusing on

1299
03:44:18.479 --> 03:44:36.680
your ankles, there's still that sensation of comfort in your thighs,

1300
03:44:40.680 --> 03:44:48.639
and there's that movement of energy because the thighs hold

1301
03:44:50.000 --> 03:44:55.520
lots of different sensations. Of course, there's the muscles, the

1302
03:44:55.559 --> 03:45:08.079
big straw muscles that we have in our thighs, but

1303
03:45:08.200 --> 03:45:14.319
the skin on the outside of the thighs, as in

1304
03:45:14.360 --> 03:45:20.159
the outside of all of our body, can be very sensitive,

1305
03:45:24.040 --> 03:45:37.319
sensitive to the touch, sensitive to temperature, and inside your

1306
03:45:37.360 --> 03:45:44.840
thighs the bones, there's the muscle, there's the blood, vessels,

1307
03:45:44.959 --> 03:45:51.159
the arch trees, all this stuff that's inside your thighs.

1308
03:45:55.040 --> 03:45:58.280
And I guess sometimes it'd be nice if you could

1309
03:45:58.280 --> 03:46:03.879
actually put your fingers inside your thighs and a message.

1310
03:46:06.120 --> 03:46:09.719
You can message on the outside, of course, but to

1311
03:46:09.760 --> 03:46:12.920
be able to get deep into the muscles and to

1312
03:46:12.959 --> 03:46:18.040
be able to just massage inside your thighs, message in

1313
03:46:18.120 --> 03:46:26.879
the bones of your leg massage in all the veins

1314
03:46:26.959 --> 03:46:37.159
and just gently healing your thighs, and you could move

1315
03:46:37.360 --> 03:46:44.840
down messaging inside your knees. Just message in those bones,

1316
03:46:45.719 --> 03:46:52.840
but with healing fingertips, spreading that healing energy deep into

1317
03:46:52.879 --> 03:47:02.319
the joints of your knees. Of course, there's the back

1318
03:47:02.559 --> 03:47:07.479
of your your knee, you know, the inside crease where

1319
03:47:07.520 --> 03:47:15.000
your knee is. It's a very sensitive area. Very it

1320
03:47:15.000 --> 03:47:19.040
feels very nice when you stroke it. That might be

1321
03:47:19.040 --> 03:47:23.040
because it's an area that's not really touched very often.

1322
03:47:25.040 --> 03:47:31.959
It's almost like a hidden part, that crease in your legs.

1323
03:47:32.000 --> 03:47:32.920
It's almost.

1324
03:47:34.719 --> 03:47:35.239
It's like a.

1325
03:47:35.200 --> 03:47:40.520
Part that has a sensitivity, which is a little bit different.

1326
03:47:48.319 --> 03:47:58.200
Of course, it's protected by your legs. So you can

1327
03:47:58.280 --> 03:48:03.719
imagine putting your fingers into that crease in your legs,

1328
03:48:09.040 --> 03:48:12.959
that fold in between your legs. You can just message

1329
03:48:13.000 --> 03:48:20.079
with your fingertips. Imagine your fingertips going inside, massage in

1330
03:48:20.200 --> 03:48:29.760
the muscle tissue. You can of course field the bones

1331
03:48:30.159 --> 03:48:42.120
of your knees, heading through your fingertips, and then as

1332
03:48:42.159 --> 03:48:47.840
you go down to your calf muscles. Now that's the

1333
03:48:47.879 --> 03:48:51.399
part i'd like to be able to really put my

1334
03:48:51.520 --> 03:49:00.399
fingertips deep inside my calf muscles, massage in every angle

1335
03:49:01.360 --> 03:49:13.000
tissue of that muscle, healing every part, and then doing

1336
03:49:13.040 --> 03:49:20.559
the same for my shins, massage in and gently stroking

1337
03:49:20.680 --> 03:49:27.120
the bones, gently stroking them, healing in a loving way,

1338
03:49:28.360 --> 03:49:34.760
because they deserve to be treated as the precious bones

1339
03:49:34.799 --> 03:49:39.440
that they are, Because our legs are so precious as

1340
03:49:39.520 --> 03:49:44.280
in all the other parts of our body, and more

1341
03:49:44.280 --> 03:49:58.440
precious than any jure on the planet. When you start

1342
03:49:58.559 --> 03:50:10.520
to think about your legs in this way, it can

1343
03:50:10.719 --> 03:50:20.200
change your perspective. It might sound a bit a bit

1344
03:50:20.479 --> 03:50:26.000
silly to start with the idea of having love for

1345
03:50:26.040 --> 03:50:35.440
your legs, showing appreciation for your thighs, wanting to be

1346
03:50:35.440 --> 03:50:42.040
able to put your hands in your thighs and massage

1347
03:50:42.799 --> 03:50:48.479
the muscles and the bones, and to get your fingers

1348
03:50:48.639 --> 03:50:58.440
deep in there, releasing all tension, just to show how

1349
03:50:58.559 --> 03:51:05.959
much you care about your legs, how what you care

1350
03:51:06.280 --> 03:51:14.360
for what your legs do for you regularly, your knees,

1351
03:51:14.559 --> 03:51:27.399
your calves, your ankles, the strength of your ankles, considering

1352
03:51:27.600 --> 03:51:32.120
how thin they are compared to the rest of your legs,

1353
03:51:32.239 --> 03:51:46.000
especially your thighs, yet they're so strong, so flexible, absolutely

1354
03:51:46.200 --> 03:51:58.040
amazing things. Your ankles are truly a gift because of

1355
03:51:58.079 --> 03:52:09.399
what they do for you, supporting all that weight. Regardless

1356
03:52:09.440 --> 03:52:13.440
of how what weight you are, even if you only

1357
03:52:13.840 --> 03:52:18.639
ate stone, there's still a lot of weight for these

1358
03:52:19.040 --> 03:52:26.719
little ankles. Now I'm a lot heavier than each stone

1359
03:52:27.120 --> 03:52:36.319
double down, yet my ankles support my body all the time.

1360
03:52:40.000 --> 03:52:43.040
Although they do give off a sigh of relief when

1361
03:52:43.040 --> 03:52:52.399
I sit down at my whole legs do my feet

1362
03:52:53.600 --> 03:53:18.600
feet also go and my toes clap. We're so happy.

1363
03:53:18.959 --> 03:53:28.079
Your legs really are amazing. And I know that talk

1364
03:53:28.239 --> 03:53:34.680
about talking about your legs is probably possibly among the

1365
03:53:34.719 --> 03:53:40.319
most most boring things I've ever heard anyone say. Possibly

1366
03:53:43.200 --> 03:53:49.879
you're boring or not. Everything I said is true. Your

1367
03:53:50.000 --> 03:54:10.559
legs are amazing. Your legs deserve not just respect, they

1368
03:54:10.639 --> 03:54:23.239
deserve to relax deeply. They deserve to take some time

1369
03:54:23.319 --> 03:54:47.079
out of the day to just let go completely. Your

1370
03:54:47.159 --> 03:55:05.000
legs really can relax. And because the legs are so

1371
03:55:06.040 --> 03:55:10.879
such a most you know, very important part of your body.

1372
03:55:12.120 --> 03:55:14.719
When you relax your legs, the rest of your body

1373
03:55:15.360 --> 03:55:34.159
also naturally follows in that journey of comfort. I can

1374
03:55:34.239 --> 03:55:39.239
feel it in my hips, my hips, feel really loose,

1375
03:55:42.479 --> 03:55:46.840
and also in my lower back as well. My lower

1376
03:55:46.840 --> 03:55:52.440
back really feels it feels stretched, even though I'm just

1377
03:55:52.479 --> 03:55:58.760
sitting in a chair and there's no stretching as far

1378
03:55:58.799 --> 03:56:01.920
as I'm aware that I'm doing. It's almost as if

1379
03:56:01.959 --> 03:56:05.959
the muscles are just relaxed so much that there is

1380
03:56:06.040 --> 03:56:14.520
a natural stretch as the tension has reduced a lot.

1381
03:56:30.879 --> 03:56:33.959
And I'm now going to count down from ten down

1382
03:56:34.000 --> 03:56:45.360
to one, and you can continue to feel wonderfully relaxed.

1383
03:56:49.159 --> 03:57:32.319
Ten nine eight seven six, five four three two one relax.

1384
03:57:40.120 --> 03:57:44.440
So I'm just going to count down five down to one,

1385
03:57:45.159 --> 03:57:50.040
and as a countdown, if you just focus on the numbers,

1386
03:57:51.399 --> 03:57:59.559
just the numbers counting down, and notice how you feel

1387
03:58:02.079 --> 03:58:07.120
in this moment as you hear the numbers counting down,

1388
03:58:07.719 --> 03:58:20.319
knowing that those numbers counting down represent you feeling calmer,

1389
03:58:21.600 --> 03:58:27.600
not just in your body, but also relaxing your mind.

1390
03:58:30.079 --> 03:58:35.440
Just notice how you feel. There's nothing to do, there's

1391
03:58:35.520 --> 03:58:43.479
nothing to say, there's nothing to think about, starting with

1392
03:58:44.920 --> 03:59:35.639
number five, four three two one. Now, as you notice

1393
03:59:36.000 --> 03:59:47.799
the gradual letting go the tension in your body, you

1394
03:59:47.879 --> 03:59:53.760
may also begin to notice and be aware of how

1395
03:59:53.840 --> 04:00:02.799
your mind is starting to slow down. This is just

1396
04:00:02.840 --> 04:00:10.840
a natural thing that happens. It's not really a special procedure.

1397
04:00:12.120 --> 04:00:17.319
It's just natural because as your body relaxes, your mind

1398
04:00:17.399 --> 04:00:23.200
also starts to relax, and the more your mind relaxes,

1399
04:00:23.280 --> 04:00:27.920
the more your body relaxes. It's just a continuous circle

1400
04:00:28.000 --> 04:00:39.639
of relaxation. And there is that calmness that comes from

1401
04:00:40.520 --> 04:00:46.319
relative quietness. You know, even even if there's background sounds

1402
04:00:47.719 --> 04:00:53.840
either your side or mind, it's still going to be

1403
04:00:54.000 --> 04:00:58.319
quite calm. You know, you haven't got the television on,

1404
04:00:58.879 --> 04:01:03.159
there's no music in the background unless you're listening to

1405
04:01:03.200 --> 04:01:10.920
the recording with music. Of course, you're very likely not

1406
04:01:11.000 --> 04:01:13.120
going to be sitting in a room with other people.

1407
04:01:14.000 --> 04:01:18.639
Of course you might be, but generally it's more ideal

1408
04:01:18.719 --> 04:01:24.360
if you can do this on your own, so no distractions,

1409
04:01:29.879 --> 04:01:42.879
and when you stop thinking about stuff, relaxation automatically rises.

1410
04:01:45.159 --> 04:01:55.959
A sense of comfort starts to grow, and without trying

1411
04:01:56.000 --> 04:02:04.920
to build it up into something fantastical or something magical,

1412
04:02:07.000 --> 04:02:19.360
this is just a natural process, something that's easy to accomplish.

1413
04:02:20.000 --> 04:02:24.399
In fact, it's almost you know, the sense of relaxing

1414
04:02:25.200 --> 04:02:31.120
completely happens really when you put no effort into it.

1415
04:02:31.959 --> 04:02:37.719
It's not something that you can really force. It's something

1416
04:02:37.840 --> 04:02:48.600
that happens naturally. And part of the process of this

1417
04:02:48.879 --> 04:03:00.840
recording and others is simply two allow you to take

1418
04:03:00.879 --> 04:03:15.879
advantage of this space this time, to just let go,

1419
04:03:18.879 --> 04:03:27.159
to just be here, to be in tune with how

1420
04:03:27.200 --> 04:03:40.600
you feel, yet with the intention of wanting to relax

1421
04:03:40.719 --> 04:03:52.200
deeply and maybe even to fall asleep, depending on what

1422
04:03:52.239 --> 04:03:58.440
it is that you wish for yourself in this moment.

1423
04:04:05.360 --> 04:04:14.760
As we know, relaxing is the majority of the process

1424
04:04:14.840 --> 04:04:20.000
of falling asleep. The actual falling asleep part is a

1425
04:04:20.159 --> 04:04:28.000
tiny bit at the end. The deeper relaxed you become,

1426
04:04:31.879 --> 04:04:49.879
the easier you find yourself drifting. You can also, if

1427
04:04:49.920 --> 04:05:05.879
you choose stay focused on my voice and really enjoy

1428
04:05:06.719 --> 04:05:34.159
the process of gradually relaxing each muscle in your body

1429
04:05:35.079 --> 04:06:04.239
effortlessly and just observing the sensation of letting go completely.

1430
04:06:10.239 --> 04:06:17.280
This time, I'm going to count from six down to one,

1431
04:06:19.120 --> 04:06:28.319
and you can notice your mind calming down more with

1432
04:06:28.680 --> 04:06:42.520
each number that you hear me say, naturally, feeling calm

1433
04:06:42.879 --> 04:09:41.520
and slow and peaceful. Six, five, four, three, two, one,

1434
04:09:42.159 --> 04:09:51.799
being aware of tell your mind to slow right down,

1435
04:09:55.000 --> 04:10:18.440
sinking deeply into relaxation. And as you focus on your mind,

1436
04:10:18.719 --> 04:10:31.239
you may notice that there are some thoughts still there,

1437
04:10:31.239 --> 04:10:40.799
maybe some stubborn thoughts that for some reason perhaps need

1438
04:10:40.879 --> 04:10:56.079
your attention. That's what you can do is send love

1439
04:10:56.319 --> 04:11:09.959
to those thoughts. Sprinkle those thoughts with love, like all

1440
04:11:10.079 --> 04:11:15.760
petals from a flower. Just sprinkle it over them, petals

1441
04:11:15.760 --> 04:11:23.040
filled with love towards those thoughts, to let those thoughts

1442
04:11:23.200 --> 04:11:30.079
know that you're not abandoned in them. You just need them.

1443
04:11:31.239 --> 04:11:42.360
You require them to just calm down, slow down, quiet

1444
04:11:42.680 --> 04:11:58.719
down for now. So as you focus on those remaining thoughts,

1445
04:12:00.120 --> 04:12:05.239
to count down this time from seven down to one.

1446
04:12:05.520 --> 04:12:19.840
With each number, just imagine sprinkling those flower petals of love, kindness,

1447
04:12:21.200 --> 04:12:33.079
gratitude over those thoughts, which will allow them to just

1448
04:12:34.479 --> 04:12:49.559
melt away and relax deeply. With every number, those thoughts

1449
04:12:49.639 --> 04:14:26.239
will become more and more relaxed, starting with number seven, six, five, four, three,

1450
04:14:57.120 --> 04:15:45.680
two one. I need him now. Notice how relaxed you're

1451
04:15:45.719 --> 04:16:05.520
feeling in your body. We can't focus on your hands,

1452
04:16:11.319 --> 04:16:17.680
because the more relaxed your hands are, the more relaxed

1453
04:16:17.799 --> 04:16:38.879
your body and mind are. And you focus on your

1454
04:16:39.000 --> 04:16:49.200
hands and your fingers, there's nothing needed to be done.

1455
04:16:50.200 --> 04:16:55.280
There's no clenching of fists or tents in the fingers

1456
04:16:55.399 --> 04:17:09.120
or anything like that. It's just noticing and focusing on

1457
04:17:09.159 --> 04:17:37.440
your hands, noticing how they feel. Because the more relaxed

1458
04:17:37.799 --> 04:17:47.760
your hands feel, the calmer your mind feels, and the

1459
04:17:47.799 --> 04:18:11.280
more comfort you feel throughout your body. You may have

1460
04:18:11.319 --> 04:18:54.479
already noticed your mind is starting to dressed fahim, just

1461
04:18:54.639 --> 04:19:12.000
on your hands and fingers, allowing them to experience a

1462
04:19:12.040 --> 04:19:23.959
real deepening of that relaxation in your hands and fingers,

1463
04:19:26.000 --> 04:19:48.399
more and more relaxed. With each number from eight down

1464
04:19:48.479 --> 04:20:01.319
to one, you can almost feel that healing and relaxing

1465
04:20:01.760 --> 04:20:17.920
energy spreading into your hands and fingers, becoming yell more

1466
04:20:20.120 --> 04:20:35.840
relaxing with each number you hear, going down from eight

1467
04:20:36.600 --> 04:24:52.319
down to one, drifting, drifting again, starting with number eight, seven, six, five, four, three, two,

1468
04:24:53.360 --> 04:25:02.360
just being here now, nothing to think of about, nothing

1469
04:25:02.440 --> 04:25:13.559
to do, nothing to say, and everything just feels calmer.

1470
04:25:18.000 --> 04:25:25.600
And this is your natural state of being. This is

1471
04:25:25.760 --> 04:25:32.440
how you just normally feel when you take away all

1472
04:25:32.600 --> 04:25:39.600
that other stuff that we add, you know, things like

1473
04:25:39.959 --> 04:25:55.719
stress and worrying and overthinking and anxiety, tension, just generally

1474
04:25:55.879 --> 04:26:01.799
thinking about stuff. When you take that our way, which

1475
04:26:01.799 --> 04:26:11.040
is what we do what we do. Now, you're left

1476
04:26:11.159 --> 04:26:22.079
with a real sense of peacefulness which comes to you

1477
04:26:22.319 --> 04:26:36.280
very quickly, because ultimately it's just a feeling, a feeling

1478
04:26:37.319 --> 04:26:44.520
of comfort. It's almost as if you've gone inside yourself

1479
04:26:44.559 --> 04:26:56.200
and you've found a special place where everything is peaceful,

1480
04:26:59.120 --> 04:27:03.920
a place where where you can feel relaxed and your

1481
04:27:04.079 --> 04:27:13.040
natural sense of comfort, a place where you can be you,

1482
04:27:17.719 --> 04:27:24.760
where you can accept yourself for who you are, a

1483
04:27:24.799 --> 04:27:31.399
place where you're not trying to please anybody else ever,

1484
04:27:35.319 --> 04:27:43.959
a place where you can actually not just love yourself,

1485
04:27:44.000 --> 04:27:49.479
but in some ways more importantly, you can like yourself

1486
04:27:51.959 --> 04:28:09.319
appreciate who you are. That sense of gratitude is in

1487
04:28:09.360 --> 04:28:20.520
the air all around you. That's also a place where

1488
04:28:20.559 --> 04:28:30.959
you can actually feel the healing energy soaking into your body.

1489
04:28:37.559 --> 04:28:48.959
Healing energy soaking into your body, and that healing energy

1490
04:28:49.319 --> 04:28:59.600
spreads through your veins, traveling to each and every single

1491
04:28:59.719 --> 04:29:10.239
part heart of your body, and you start to realize

1492
04:29:10.399 --> 04:29:17.479
that actually that healing energy it's not just entered into

1493
04:29:17.520 --> 04:29:28.920
your brain, it's become part of your brain, and that

1494
04:29:29.200 --> 04:29:41.079
spinal fluid is now mixed with healing energy, not just

1495
04:29:43.159 --> 04:29:50.559
allowing you to feel so much more relaxed and healthy

1496
04:29:51.159 --> 04:30:02.680
in this moment. But also you start to realize to actually,

1497
04:30:05.079 --> 04:30:14.159
what's happening now with that healing, relaxing energy spreading through

1498
04:30:14.239 --> 04:30:27.079
your body, It's actually changing your life. It's actually changing

1499
04:30:27.159 --> 04:30:32.319
the way you're going to feel not just now, but

1500
04:30:32.440 --> 04:30:42.799
tomorrow and the next day. As your health improves, not

1501
04:30:42.920 --> 04:30:50.479
just your physical health, but your mental health. Things that

1502
04:30:50.840 --> 04:30:55.600
used to bother you in the past, for some reason,

1503
04:30:56.760 --> 04:31:04.399
no longer have the effect that they used to because

1504
04:31:04.440 --> 04:31:16.159
something has changed deep within you. Maybe things that used

1505
04:31:16.200 --> 04:31:26.840
to cause you to feel anger no longer have that

1506
04:31:27.559 --> 04:31:35.600
power to control you the way they seem to be

1507
04:31:35.639 --> 04:31:46.559
able to before. As you realize that you're the one

1508
04:31:46.760 --> 04:31:58.520
who decides what affects you, You're the one who decides

1509
04:32:01.319 --> 04:32:12.399
to feel relaxed and calm when you choose to enjoy

1510
04:32:13.879 --> 04:32:29.479
noticing these natural developments of healing continuing to grow and

1511
04:32:29.639 --> 04:32:41.000
improve your life day by day, including of course, your

1512
04:32:41.040 --> 04:32:58.479
ability to relax so much easier and sleeping is the

1513
04:32:58.520 --> 04:33:09.360
most natural thing in the world to you, because falling

1514
04:33:09.439 --> 04:33:18.000
asleep is something that you've done so many times in

1515
04:33:18.040 --> 04:33:25.200
your life, and you know that you were born as

1516
04:33:25.240 --> 04:33:31.639
we all were, with the ability to fall asleep naturally.

1517
04:33:35.840 --> 04:33:46.599
We were born with that ability to just drift off

1518
04:33:47.279 --> 04:33:59.759
into a deep, healing sleep. Even when we're kids, some

1519
04:34:00.080 --> 04:34:02.720
times we'll fall asleep when we don't even want to

1520
04:34:04.680 --> 04:34:09.840
try to stay awake. Maybe it's a birthday in the morning,

1521
04:34:09.959 --> 04:34:14.400
or it's Christmas or holiday or something we look forward to.

1522
04:34:14.880 --> 04:34:18.959
We don't want to go to sleep. But the more

1523
04:34:19.479 --> 04:34:24.400
we want to stay awake, the more we just start

1524
04:34:24.479 --> 04:34:32.799
to drift. And the more you fight drifting, the more

1525
04:34:32.840 --> 04:34:35.360
you try and stop yourself and drift in a sleep,

1526
04:34:37.520 --> 04:34:48.560
the deeper and stronger that drifting becomes. Because we're born

1527
04:34:49.560 --> 04:34:55.439
not just with the need to relax deeply and to

1528
04:34:55.599 --> 04:35:05.479
naturally fall asleep, but it's our birthright, it's part of

1529
04:35:05.520 --> 04:35:17.240
our DNA, and sometimes as we get older in life,

1530
04:35:17.520 --> 04:35:31.119
perhaps at times we have forgotten that relaxing completely. It's

1531
04:35:31.200 --> 04:35:54.959
not only a wonderfully pleasant experience, it's also really easy.

1532
04:35:55.680 --> 04:36:03.200
It's very, very easy to let go, because that's all

1533
04:36:03.240 --> 04:36:17.680
it is. It's just deciding to let go. And when

1534
04:36:17.720 --> 04:36:25.560
you press the play button on my recordings, you have

1535
04:36:25.759 --> 04:36:36.360
given permission for my voice to relax you. When you

1536
04:36:36.439 --> 04:36:41.680
press that play button, you have given me permission for

1537
04:36:41.799 --> 04:36:56.000
my words to affect you in a positive, only a

1538
04:36:56.040 --> 04:37:17.400
positive way, opening up your mind to useful and healing

1539
04:37:18.919 --> 04:37:35.040
suggestions that can have such an amazing effect on how

1540
04:37:35.159 --> 04:37:47.279
you feel right now, as well as those changes that

1541
04:37:47.520 --> 04:37:57.520
continue long after the recording ends, those changes within you

1542
04:38:00.400 --> 04:38:13.680
to continue to flourish and grow, transforming your life in

1543
04:38:13.720 --> 04:38:25.720
a positive, beautiful way, allowing you to move forward in

1544
04:38:25.759 --> 04:38:32.400
your life in the direction that you choose for yourself.

1545
04:38:41.400 --> 04:38:53.439
And this feeling, this feeling that you can experience of safety, comfort, calmness,

1546
04:39:01.200 --> 04:39:15.159
just feels so nice. It's such a healthy place to be,

1547
04:39:23.000 --> 04:39:36.840
and that positivity grows within you each and every day.

1548
04:39:39.880 --> 04:39:49.680
Moving forward, you're going to find that you're more relaxed

1549
04:39:52.040 --> 04:40:04.360
physically and in your mind is more relaxed. And it's

1550
04:40:04.439 --> 04:40:10.000
not that you're thinking slower, it's just that your mind

1551
04:40:10.080 --> 04:40:22.000
will be less clogged up with unnecessary negativity because from

1552
04:40:22.040 --> 04:40:32.360
now on, your mind rejects negativity. From now on, you're

1553
04:40:32.400 --> 04:40:43.240
going to start noticing when negativity arises and you can

1554
04:40:43.400 --> 04:40:57.400
just say stop, stop, and that negativity will turn around

1555
04:40:57.959 --> 04:41:17.360
and leave you alone. Stop and that negativity would disappear.

1556
04:41:25.479 --> 04:41:31.959
And as you notice that, you feel way more relaxed

1557
04:41:33.360 --> 04:41:48.759
than you probably expected. You can now congratulate yourself because

1558
04:41:48.919 --> 04:41:55.360
you're the person that has done this. You are the

1559
04:41:55.439 --> 04:42:00.560
one that has opened your mind up to the simple

1560
04:42:00.759 --> 04:42:08.720
facts that you can feel more relaxed in your body

1561
04:42:09.360 --> 04:42:18.639
and in your mind. You've opened your mind up to

1562
04:42:20.959 --> 04:42:27.560
the birthright of being able to just fall asleep easily

1563
04:42:28.560 --> 04:42:42.639
when you choose. And that's a nice feeling. Don't you

1564
04:42:42.680 --> 04:42:54.319
think it feels nice? Doesn't it? To feel calm? All

1565
04:42:54.319 --> 04:42:58.959
that healing energy is spreading through your body and your

1566
04:42:59.040 --> 04:43:14.840
mind to spend time in a special place where negativity

1567
04:43:16.319 --> 04:43:29.240
can no longer enter. Negativity is banned, it's barred, it's

1568
04:43:29.279 --> 04:43:36.000
not allowed entry. Doesn't it doesn't. This doesn't deserve to

1569
04:43:36.040 --> 04:43:44.159
be here. It doesn't belong here. Negativity has no place

1570
04:43:45.119 --> 04:44:01.959
in your life, which makes room for more comfort, more healing,

1571
04:44:04.080 --> 04:44:31.360
more relaxation, more peace. It feels nice, doesn't it? Just

1572
04:44:34.840 --> 04:44:54.759
the let go with everything. I'm going to count down

1573
04:44:54.919 --> 04:45:03.639
now from twenty down to one. You can continue to relax.

1574
04:45:05.799 --> 04:45:17.360
If you choose, you can drift to sleep with every

1575
04:45:17.520 --> 04:45:29.200
number you hear me say, you can fill twice as relaxed,

1576
04:45:32.200 --> 04:45:36.360
or if you choose, you can fill twice as sleeping

1577
04:45:43.240 --> 04:47:49.080
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thteen, t twelve, eleven, ten, nine, eight, seven, six.

1578
04:47:57.080 --> 04:47:57.439
Five.

1579
04:48:04.279 --> 04:48:46.680
Oh, this is your time to just take a break,

1580
04:48:47.560 --> 04:48:58.639
your time to relax, to allow your mind to slow down,

1581
04:49:07.319 --> 04:49:21.400
to give yourself permission to take a break from everything.

1582
04:49:26.119 --> 04:49:30.599
And you, you're the only person that can make that decision.

1583
04:49:33.439 --> 04:49:36.680
You're the only person that can actually tell your mind

1584
04:49:41.000 --> 04:50:05.360
to just relax, to just take some time off so

1585
04:50:05.400 --> 04:50:10.279
that you can focus on your body, getting in touch

1586
04:50:10.560 --> 04:50:25.400
with how you feel physically, and in the process of

1587
04:50:28.040 --> 04:50:32.799
this body scan, where you focus on different parts of

1588
04:50:32.840 --> 04:50:43.680
your body, those parts that you focus on and observe,

1589
04:50:46.599 --> 04:50:55.000
even though you're not purposely requesting for those parts of

1590
04:50:55.040 --> 04:51:02.599
your body to relax, it's kind of expect. You expect

1591
04:51:03.919 --> 04:51:11.599
when you listen to my voice to feel more relaxed naturally,

1592
04:51:17.080 --> 04:51:25.599
because when you're listening to me, your attention is focused

1593
04:51:27.240 --> 04:51:38.479
on my words, and as my words guide you to

1594
04:51:38.639 --> 04:51:51.000
focus on those parts of your body, your focus increases,

1595
04:51:58.119 --> 04:52:15.520
which actually calms your mind. And when your mind calms down,

1596
04:52:19.319 --> 04:52:41.439
your body relaxes. And when your body calms down, your

1597
04:52:41.560 --> 04:52:58.439
mind relaxes. And even though we've not really started the

1598
04:52:58.560 --> 04:53:11.319
focus on your body. You can already feel that healing

1599
04:53:11.479 --> 04:53:26.000
energy spreading through your body, pushing out stress and tension,

1600
04:53:30.119 --> 04:53:37.439
healing all the parts of your body, including your skin,

1601
04:53:38.560 --> 04:53:45.560
your bones, your blood, all of your organs inside your body,

1602
04:53:46.880 --> 04:53:53.680
all of the muscles, all of the fat, all of everything,

1603
04:53:55.479 --> 04:54:01.720
every hair on your body is feel with that healing energy.

1604
04:54:09.720 --> 04:54:25.479
And when your brain fills with that healing energy, the

1605
04:54:25.680 --> 04:54:50.119
feeling of comfort and relaxation increases deeply, increases in a

1606
04:54:50.200 --> 04:55:09.560
way that your mind starts to feel perhaps bit drowsy

1607
04:55:10.360 --> 04:55:20.919
because it's not needed, and it may start to drift

1608
04:55:29.680 --> 04:55:36.520
if that's what's needed. So if you're listening to this

1609
04:55:38.439 --> 04:55:42.720
and what you need is deep relaxation, that's what you get.

1610
04:55:44.880 --> 04:55:51.799
If what you need is to fall asleep naturally and

1611
04:55:51.959 --> 04:56:06.720
easily as your mind drifts, that's also what happened. Because

1612
04:56:06.880 --> 04:56:14.759
by pressing that play button on the podcast and listening

1613
04:56:14.880 --> 04:56:21.360
to me, you give permission for your body and your mind.

1614
04:56:24.360 --> 04:56:33.439
In fact, you give the command to your body and

1615
04:56:33.520 --> 04:56:44.720
your mind to relax deeply and to drift off to

1616
04:56:44.880 --> 04:57:01.279
sleep if that's what you want or need. And as

1617
04:57:01.319 --> 04:57:11.560
I focus on the different parts of your body, you

1618
04:57:11.720 --> 04:57:20.599
may start to just drift, and then you come back

1619
04:57:20.639 --> 04:57:25.959
again and you hear me talking, and I'm focusing on

1620
04:57:26.000 --> 04:57:40.919
a different part of your body. You may find yourself drifting.

1621
04:57:41.159 --> 04:57:48.520
You don't realize you're drifting until you stop drifting and

1622
04:57:48.720 --> 04:57:55.919
you're alert again to my voice. Focusing on a different

1623
04:57:56.000 --> 04:58:05.599
part of your body starts to relax even deeper, because

1624
04:58:05.720 --> 04:58:19.400
that drifting is basically you already in the sleep zone.

1625
04:58:20.240 --> 04:58:25.200
And the more you drift, the longer you drift, and

1626
04:58:25.360 --> 04:58:35.840
the longer you drift, eventually that drifting continues into sleep,

1627
04:58:40.840 --> 04:58:45.759
and that's the last you remember until you wake up

1628
04:58:50.159 --> 04:58:55.319
in your own time, when you experience the right amount

1629
04:58:55.400 --> 04:59:04.279
of sleep for you, because when you do and if

1630
04:59:04.319 --> 04:59:17.959
you do fall asleep, it's extremely pleasant, so relaxing, so

1631
04:59:18.319 --> 04:59:37.360
deep healing sleep. I'm going it feels so nice to

1632
04:59:37.479 --> 04:59:47.759
relax into your own body and mind as you feel

1633
04:59:47.799 --> 04:59:56.200
that healing energy is spreading through you, relaxing you so deeply.

1634
05:00:01.840 --> 05:00:18.080
Relaxing is so so deeply. As we start to focus

1635
05:00:19.720 --> 05:00:42.000
on your eyes, moving down to your jaw, down to

1636
05:00:42.080 --> 05:01:30.560
your neck, your shoulders, arms, hands, fingers, your chest and stomach,

1637
05:01:37.759 --> 05:02:12.319
your back, your spine, your hips, your legs, your feet,

1638
05:02:21.159 --> 05:02:50.639
your toes and feelings, heetings, spreading and growing inside your body,

1639
05:02:52.520 --> 05:03:04.200
feeling you up. Now let's focus again on parts of

1640
05:03:04.240 --> 05:03:18.720
your body, focusing this time on your forehead. Now on

1641
05:03:18.759 --> 05:03:28.000
your mouth, your lips, your tongue, the whole of your mouth.

1642
05:03:40.159 --> 05:03:51.599
Focus in on your fingers. Maybe you could move your

1643
05:03:51.599 --> 05:03:55.479
fingers a little bit so you can focus on each

1644
05:03:55.799 --> 05:04:10.080
one individually, both hands and even though as you focus

1645
05:04:10.159 --> 05:04:15.360
on both of your hands now they almost seemed to

1646
05:04:15.520 --> 05:04:24.040
just melt into one. Where is your right hand start

1647
05:04:24.200 --> 05:04:34.799
and your left hand end, almost as if just mixed together.

1648
05:04:40.240 --> 05:05:08.599
Now focusing on your knees, just noticing how your knees fell. Now,

1649
05:05:08.680 --> 05:05:16.000
focusing on your elbows, focusing on both of your elbows,

1650
05:05:22.200 --> 05:05:58.119
just observing the feeling of your elbows. Now focusing observing

1651
05:05:59.680 --> 05:06:15.439
back your neck, feeding that energy in the back of

1652
05:06:15.520 --> 05:07:07.479
your neck, obsurving your ankles, being aware of physical sensations

1653
05:07:07.720 --> 05:08:21.000
in your ankles. Noticing now your toes on both of

1654
05:08:21.040 --> 05:08:42.240
your feet, being aware how you toes fear right now,

1655
05:08:59.560 --> 05:09:46.560
m notice thin how your entire body feels, Noticing how

1656
05:09:46.599 --> 05:10:46.279
your mind feels. Now letting go, letting go, letting go everything,

1657
05:10:47.200 --> 05:11:28.759
letting go, letting go, letting go, h everything everything. I'm

1658
05:11:28.759 --> 05:11:32.279
going to start now, and I would like you just

1659
05:11:32.439 --> 05:11:38.080
first of all, just to see yourself lying down on

1660
05:11:38.159 --> 05:11:44.360
that message table, lying on your front. Your head is supported,

1661
05:11:44.759 --> 05:11:53.479
your arms are supported, and you feel comfortable and breathing.

1662
05:11:53.599 --> 05:12:03.159
It's really easy, and you feel you feel confident in

1663
05:12:03.200 --> 05:12:05.439
how you look as well. So there's none of that

1664
05:12:05.560 --> 05:12:12.360
issue of body problems or shyness, because I'm a professional

1665
05:12:13.520 --> 05:12:19.919
and this is a therapy session, so none of that

1666
05:12:20.040 --> 05:12:30.599
stuff matters whatsoever. This is about you. This is about

1667
05:12:30.639 --> 05:12:38.799
how you feel and how you can enjoy that sense

1668
05:12:38.880 --> 05:12:45.000
of comfort and relaxation that comes from letting go and

1669
05:12:45.080 --> 05:12:53.240
allowing my hands, that my fingers to relax you by

1670
05:12:53.279 --> 05:13:01.840
a messageant your body. So I want to start off

1671
05:13:01.959 --> 05:13:06.919
just by placing my hands on the back of your head,

1672
05:13:08.319 --> 05:13:12.080
just gently, just so you can feel, well, my hands

1673
05:13:13.400 --> 05:13:20.439
feel like really on you, so you can maybe feel

1674
05:13:20.479 --> 05:13:23.080
the warmth of my hands on the back of your head.

1675
05:13:26.159 --> 05:13:28.599
And with my hands to the side of your head,

1676
05:13:29.319 --> 05:13:35.959
not pressing, but just holding there very gently, maybe over

1677
05:13:36.000 --> 05:13:39.720
your ears and a little bit on your face, just

1678
05:13:39.759 --> 05:13:45.200
so you can feel my hands so you can become

1679
05:13:45.240 --> 05:13:58.279
accustomed to them. And now put my hands on the

1680
05:13:58.319 --> 05:14:03.360
back of your head again gently let them slide down

1681
05:14:05.919 --> 05:14:15.439
onto the back of your neck. You can feel my

1682
05:14:15.639 --> 05:14:25.880
hands gently stroking the back of your neck to start with,

1683
05:14:30.479 --> 05:14:34.560
just so you can get used to the feeling of

1684
05:14:34.599 --> 05:14:42.159
my hands on your skin, get accustomed to realize that

1685
05:14:42.599 --> 05:14:52.759
you're safe and it's all good, it's all fine, and

1686
05:14:52.759 --> 05:14:56.919
I'm going to start gently messaging the muscles in the

1687
05:14:56.959 --> 05:15:12.880
back of your neck with both hands. Now, this is

1688
05:15:12.880 --> 05:15:19.360
a very trusting situation, really, because our next is so

1689
05:15:19.479 --> 05:15:24.520
fragile and to have someone have their hands around your

1690
05:15:24.599 --> 05:15:29.599
neck in that way can sometimes be problematic for people,

1691
05:15:30.759 --> 05:15:35.240
which is why massages are quite good, because it allows

1692
05:15:35.279 --> 05:15:45.919
you to relax and to get in touch with trust,

1693
05:15:49.479 --> 05:16:02.080
to feel peaceful and calm. There's a massage the sides

1694
05:16:02.159 --> 05:16:10.240
of your neck, gently moving from the bottom of your neck.

1695
05:16:11.919 --> 05:16:14.439
It would be sort of near where your shoulders start,

1696
05:16:14.479 --> 05:16:21.599
I guess, all the way up to your jaw, your ears,

1697
05:16:22.000 --> 05:16:27.759
kind of area that side of your neck. Of course,

1698
05:16:27.799 --> 05:16:30.319
it's a lot longer than the front of your neck.

1699
05:16:43.240 --> 05:16:50.319
And then message in the back of your neck, especially

1700
05:16:50.319 --> 05:16:58.799
that area where perhaps we hold tension, and there's that

1701
05:16:58.959 --> 05:17:04.000
area's message. You can actually feel a sense of release

1702
05:17:04.279 --> 05:17:11.919
in the back of your neck and maybe you can

1703
05:17:12.080 --> 05:17:17.680
breathe it out as well. Notice how it feels, Notice

1704
05:17:17.680 --> 05:17:30.840
how you feel, and then moving down to that area

1705
05:17:31.040 --> 05:17:38.720
between your neck and your shoulders, that muscle area, starting

1706
05:17:38.759 --> 05:17:45.759
to massage that area on both sides. I mean, this

1707
05:17:45.799 --> 05:17:48.279
would be the area that a lot of people would

1708
05:17:48.319 --> 05:17:51.080
message if they were going to give you like a

1709
05:17:51.159 --> 05:17:57.240
shoulder message. Even that's not technically the shoulders, but it's

1710
05:17:57.279 --> 05:18:01.439
all the muscles that lead to the shoulders from the

1711
05:18:01.560 --> 05:18:09.159
neck and again that can hold tension and stress, and

1712
05:18:09.200 --> 05:18:17.240
when massaged sometimes a nice deep message is useful. And

1713
05:18:17.400 --> 05:18:33.040
you decide how deep that message is, and just allow

1714
05:18:34.919 --> 05:18:40.000
my knuckles just to dig in to get to those

1715
05:18:40.159 --> 05:18:49.799
muscles and to ready relaxed and all the time being

1716
05:18:50.040 --> 05:19:07.560
firm yet gentle with you and just stroking down the

1717
05:19:07.759 --> 05:19:16.279
area to your actual shoulders, moving to the muscles of

1718
05:19:16.319 --> 05:19:27.479
your shoulders and maybe initially just pulling up the shoulders

1719
05:19:27.520 --> 05:19:30.880
a little bit of the table just to give you

1720
05:19:30.959 --> 05:19:41.319
a little bit of a stretch, but very gently, and

1721
05:19:41.439 --> 05:19:44.000
you've got the muscles at the front of your shoulders,

1722
05:19:44.720 --> 05:19:55.720
the sides and the back. Again, this is a path

1723
05:19:55.840 --> 05:20:01.240
that can really take quite a bit of pressure, quite

1724
05:20:01.279 --> 05:20:09.360
a bit of needing if if you wish to really

1725
05:20:11.159 --> 05:20:16.680
release the tension to really get into those muscles, and

1726
05:20:20.119 --> 05:20:23.439
you can let your fingers in there. I can feel

1727
05:20:23.639 --> 05:20:31.680
really nice sometimes just being stroked gently or being massaged

1728
05:20:33.119 --> 05:20:41.799
quite strongly. It can all be beneficial to the reaxation.

1729
05:20:46.919 --> 05:20:59.880
Put the muscles in your shoulders. Now to move down

1730
05:21:00.119 --> 05:21:10.520
your arms. We do one arm at a time, starting

1731
05:21:10.599 --> 05:21:21.080
with your right arm, well, I DEAs, I just lift

1732
05:21:21.119 --> 05:21:24.240
your arm up, just hold it to the side.

1733
05:21:24.000 --> 05:21:24.240
Of you.

1734
05:21:27.400 --> 05:21:33.759
That way still be attached, and I just message the

1735
05:21:33.919 --> 05:21:46.840
tops of your arms all the way down to your

1736
05:21:46.959 --> 05:22:14.360
forearms into your wrists, gently massaging that part, the softer part,

1737
05:22:14.439 --> 05:22:21.000
which is the under part of the arm, which leads

1738
05:22:21.040 --> 05:22:25.959
to the crease in your elbow. The inside. It's much

1739
05:22:26.400 --> 05:22:43.360
more sensitive skin. Sometimes just having that stroked I feel

1740
05:22:43.479 --> 05:23:00.159
really nice, pleasurable and relaxing. Now moving down to your

1741
05:23:00.240 --> 05:23:13.200
right hand, just holding your hand in both of my hands,

1742
05:23:18.919 --> 05:23:24.560
just pressing gently on the back of your hand and

1743
05:23:24.840 --> 05:23:33.759
stretching your fingers ever so lightly, at the same time

1744
05:23:35.880 --> 05:23:48.959
pressing down and massaging each finger, and then starting to

1745
05:23:49.159 --> 05:23:59.799
massage the palms of the hand. Just turning the hand

1746
05:24:02.240 --> 05:24:12.479
stretching it gently and actually having your handheld can really

1747
05:24:12.599 --> 05:24:20.119
be an emotional experience sometimes even if it is a stranger,

1748
05:24:22.080 --> 05:24:25.759
so when you don't know very well, like a massage

1749
05:24:26.000 --> 05:24:39.520
person or a therapist, maybe because it's intimate and it

1750
05:24:39.560 --> 05:24:52.400
can feel nice, you can feel safe. And as I

1751
05:24:52.479 --> 05:25:01.520
put that right arm back down where it was, did

1752
05:25:01.560 --> 05:25:13.200
the same with your left arm, exactly the same. Massage

1753
05:25:13.360 --> 05:25:17.639
in the muscles in your arm all the way down

1754
05:25:18.799 --> 05:25:31.200
to your rest, stroking the inside of your arm, just

1755
05:25:31.240 --> 05:25:44.840
being gentle or as firm as you require, and then

1756
05:25:44.919 --> 05:26:01.439
massaging your left hand, stretching the fingers, gently, massaging the

1757
05:26:01.639 --> 05:26:20.119
palm of your left hand, and you can feel so

1758
05:26:20.119 --> 05:26:45.759
so relaxing, so comforting, and just rest your left arm

1759
05:26:45.959 --> 05:26:59.959
back down. Start to massage your back, the biggest part

1760
05:27:00.159 --> 05:27:11.560
of your body, starting at the top, starting again where

1761
05:27:11.560 --> 05:27:15.080
we already bef been, the area at the top in

1762
05:27:15.119 --> 05:27:22.439
between your shoulders, near your neck. Going back the massage

1763
05:27:22.439 --> 05:27:33.959
in that area again, but this time moving downwards, taking

1764
05:27:33.959 --> 05:27:42.240
a downward stroke to the middle of your back, working

1765
05:27:42.400 --> 05:27:50.159
from the outside inwards. It's a massage in the your back,

1766
05:27:50.240 --> 05:28:02.200
but the outsides of your back, the parts where your

1767
05:28:02.360 --> 05:28:15.560
arms with maybe rest against almost the path that connects

1768
05:28:15.680 --> 05:28:32.840
your front to your back. Just messaging down firmly but gently,

1769
05:28:34.000 --> 05:28:42.240
as firm as you want, moving down and moving across

1770
05:28:42.279 --> 05:28:44.560
a little bit, and moving all the way down again,

1771
05:28:45.880 --> 05:28:58.639
be very gentle yet firm as you choose. Eventually you

1772
05:28:58.840 --> 05:29:03.479
get to the spine. We can message the muscles and

1773
05:29:03.799 --> 05:29:07.360
either side of your spine from the top of your

1774
05:29:07.400 --> 05:29:19.360
neck all the way down to your lower back. We

1775
05:29:19.400 --> 05:29:28.520
can do that a few times. Sometimes people use the

1776
05:29:28.639 --> 05:29:35.040
knuckle or the two fingers and just go your side

1777
05:29:35.080 --> 05:29:40.159
of the spine almost just push down, go all the

1778
05:29:40.200 --> 05:29:44.400
way down to the bottom of the spine, each time

1779
05:29:46.000 --> 05:29:57.000
releasing tension and opening up the body, stretching your body

1780
05:29:57.720 --> 05:30:01.880
so that you feel more acts but at the same

1781
05:30:02.000 --> 05:30:18.799
time rejuvenated. And now I'm going to move to one side,

1782
05:30:19.840 --> 05:30:26.919
to your right side, and from the bottom of your

1783
05:30:26.959 --> 05:30:34.040
ribs to your pelvis, I'm going to massage that area

1784
05:30:34.759 --> 05:30:39.840
of your back. I'll stretch over the other side and

1785
05:30:39.919 --> 05:30:44.919
i will pull the muscles gently and massage and push

1786
05:30:46.400 --> 05:30:49.000
from one end that side or the way to my

1787
05:30:49.200 --> 05:30:54.520
side in the middle of fact to where your spine is.

1788
05:30:55.759 --> 05:31:01.360
Massage in that side of your spine. The opposite side

1789
05:31:01.400 --> 05:31:09.279
to where I'm standing. It's almost like kneading bread. There's

1790
05:31:09.319 --> 05:31:21.240
a big area which is firm yet lots there to message.

1791
05:31:21.639 --> 05:31:26.080
Potentially one of the most important places to actually have

1792
05:31:26.479 --> 05:31:33.919
a message because you really feel it. You really feel

1793
05:31:34.080 --> 05:31:39.479
the release and the pleasure of having your lower back massaged.

1794
05:31:42.639 --> 05:31:48.400
It releases so much from your body that's not useful,

1795
05:31:51.520 --> 05:31:57.080
starting a healing process which will continue long after this

1796
05:31:57.279 --> 05:32:09.400
recording is over. The message in this part of your

1797
05:32:09.400 --> 05:32:14.880
body not only feels really good for you, it's actually

1798
05:32:14.919 --> 05:32:18.959
fun to do because it is, as I said, like

1799
05:32:19.159 --> 05:32:24.319
kneading bread. It's a part that you can really get

1800
05:32:24.479 --> 05:32:39.639
hold of and really message deeply. If that's your choice,

1801
05:32:39.880 --> 05:32:41.799
then I'm going to move over to the other side

1802
05:32:41.799 --> 05:32:48.360
of your body and do the same with the opposite

1803
05:32:48.400 --> 05:32:57.759
part of your lawer bag. Kneading and messaging from your

1804
05:32:57.880 --> 05:33:04.560
sides all the way to the middle of your back

1805
05:33:05.159 --> 05:33:18.759
where your spine is pressing and kneading firm and gentle

1806
05:33:18.880 --> 05:33:28.759
at the same time. It feels so releasing. This mixture

1807
05:33:28.799 --> 05:33:44.240
of pleasure, comfort, release, calmness, relaxation or mixed together. Plus

1808
05:33:44.279 --> 05:33:48.720
there's that feeling from your stomach as it's being stretched.

1809
05:33:50.560 --> 05:33:53.759
Even though you're in your stomach now you can feel

1810
05:33:53.759 --> 05:33:57.599
it being stretched because that whole area is connected to

1811
05:33:57.639 --> 05:34:09.040
your stomach. Now we're going to move or move further

1812
05:34:09.200 --> 05:34:13.880
up to your top of your body, and I go

1813
05:34:14.080 --> 05:34:22.159
do the same this time, starting with your upper back,

1814
05:34:22.639 --> 05:34:27.880
put my hands forward over and messing massage in that

1815
05:34:28.119 --> 05:34:34.840
area up to your spine, from the side of your

1816
05:34:34.880 --> 05:34:40.319
body up to your spine. So some of that massage area,

1817
05:34:40.799 --> 05:34:46.799
the muscle tissue or whatever fatty tissue even will be

1818
05:34:47.040 --> 05:34:52.479
possibly from your chest because all connected chest and the

1819
05:34:52.639 --> 05:34:59.200
back connect together. I'm going to be massaging and just

1820
05:34:59.279 --> 05:35:06.080
pulling some of that skin from your side up and

1821
05:35:06.279 --> 05:35:15.000
massaging that area of your upper back all the way

1822
05:35:15.119 --> 05:35:21.599
to your spine. And then I'll move down a bit

1823
05:35:21.680 --> 05:35:24.759
and I'll continue with the middle of your back doing

1824
05:35:24.840 --> 05:35:33.759
exactly the same thing as gentle or as deep as

1825
05:35:33.840 --> 05:35:45.439
you choose. Now I'll move or the other side again

1826
05:35:45.520 --> 05:35:50.080
and do the exact same thing with the top of

1827
05:35:50.119 --> 05:36:00.000
your back on the other side, from pretty much underneath

1828
05:36:00.080 --> 05:36:13.759
your arm area really to your spine, and then continuing

1829
05:36:13.880 --> 05:36:20.799
that all the way down including your lower your middle

1830
05:36:20.799 --> 05:36:39.080
of your back. I'm gonna go to your thighs, the

1831
05:36:39.119 --> 05:36:48.599
backs of your thighs and the sides of your thighs,

1832
05:36:48.639 --> 05:36:57.639
Starting with your right leg, Massage in the back and

1833
05:36:57.720 --> 05:37:06.360
the sides of your thighs gently and firmly. There's a

1834
05:37:06.400 --> 05:37:09.840
lot of muscles there. It's an area that can be

1835
05:37:09.959 --> 05:37:14.240
very tense at times and maybe needs a little bit

1836
05:37:14.279 --> 05:37:17.919
more pressure than the rest of the body that's up

1837
05:37:17.959 --> 05:37:28.159
to you. You can gently stroke the back of your

1838
05:37:28.240 --> 05:37:34.119
legs where you know, opposite your knee joint or underneath

1839
05:37:34.200 --> 05:37:47.159
your knee joint, very sensitive, gentle area. And then working

1840
05:37:47.319 --> 05:37:54.880
down to your calf muscles. Massage in your calf muscles

1841
05:37:55.639 --> 05:38:09.119
thoroughly and deeply, if you choose, using both hands and fingers,

1842
05:38:09.479 --> 05:38:22.919
digging deep to your ankles, in the back of your

1843
05:38:23.720 --> 05:38:29.759
back of your ankles, just gently message in that area,

1844
05:38:35.159 --> 05:38:41.400
maybe lifting the leg and stretching out a little bit.

1845
05:38:51.479 --> 05:39:03.560
Moving to the right foot, massage in.

1846
05:39:06.040 --> 05:39:12.840
The bottom of your feet and the sides of your

1847
05:39:12.880 --> 05:39:29.599
feet gently but firm enough so they don't tickle, and

1848
05:39:29.720 --> 05:39:35.200
just allow the pleasure that you get from having your

1849
05:39:35.200 --> 05:39:44.599
feet message to just overtake you. As I continue to

1850
05:39:44.759 --> 05:39:51.159
message your feet, the bottoms of your feet, the sides

1851
05:39:53.759 --> 05:39:59.520
your arches, your heel. You can put a lot of

1852
05:39:59.520 --> 05:40:05.520
pressure into your heel and it feels amazing, Yet the

1853
05:40:05.639 --> 05:40:13.759
arches need to be a bit more gentle. Stretching your

1854
05:40:13.840 --> 05:40:20.360
toes gently, the massage in the bottoms of your toes

1855
05:40:21.040 --> 05:40:36.360
with my fingers, each one individually. Moving over to the

1856
05:40:36.520 --> 05:40:45.919
left leg to do exactly the same thing. Starting at

1857
05:40:45.959 --> 05:40:50.400
the top of the thighs. Work in the back of

1858
05:40:50.439 --> 05:40:58.040
the thighs and the sides, massaging deeply and gently the

1859
05:40:58.200 --> 05:41:12.240
whole area, working all the way down. And this is

1860
05:41:12.279 --> 05:41:18.439
an area that maybe you could like to spend more

1861
05:41:18.520 --> 05:41:27.200
time relaxing and messaging. So perhaps if you wanted like

1862
05:41:27.279 --> 05:41:32.000
a bigger future recording, I want to spend more time

1863
05:41:32.080 --> 05:41:43.560
on one particular area. As you move down to your

1864
05:41:43.560 --> 05:41:57.479
calf muscles. Massage in your calf muscles firmly and gently,

1865
05:42:03.159 --> 05:42:12.040
moving down your ancord into your feet. Massage in the

1866
05:42:12.080 --> 05:42:22.159
backs of your feet, the bottoms of your feet, stretching

1867
05:42:22.400 --> 05:42:28.720
your toes and massage in each tone individually. And the

1868
05:42:29.119 --> 05:42:34.599
feeling of pleasure and release that you experience when you're

1869
05:42:34.639 --> 05:42:56.799
having your feet massaged feels really good. Now should turn

1870
05:42:56.919 --> 05:43:08.119
over in your mind. Laying on your back, I'm just

1871
05:43:08.119 --> 05:43:21.520
going to start again for your neck area in your shoulders,

1872
05:43:25.439 --> 05:43:35.919
just to get back in touch with that area. And

1873
05:43:36.040 --> 05:43:47.639
as we move up, I can clean my hands, make

1874
05:43:47.720 --> 05:43:51.319
them more fresh, because now I'm going to message your

1875
05:43:51.360 --> 05:44:07.240
face gently, starting off with your forehead. Your eyes are

1876
05:44:07.279 --> 05:44:13.560
closed and I can just stretch your eyes a little bit,

1877
05:44:14.560 --> 05:44:25.599
pushing up on your eyebrows, just massaging around your scalp,

1878
05:44:31.319 --> 05:44:40.799
massaging down your cheeks, around your ears, into your chaw,

1879
05:44:41.959 --> 05:44:53.400
gently the sides of your neck, your chin.

1880
05:45:00.119 --> 05:45:00.560
Mm hmm.

1881
05:45:04.400 --> 05:45:12.119
Then just moving down from your neck down to your chest,

1882
05:45:15.880 --> 05:45:19.959
starting by message in the very top of your chest

1883
05:45:23.720 --> 05:45:28.959
where the collar bone is. Give a side of the collarbone,

1884
05:45:37.400 --> 05:45:40.720
and then just message in the hole of the chest,

1885
05:45:49.840 --> 05:46:01.919
moving the chest around, because it's quite a large area.

1886
05:46:03.840 --> 05:46:11.279
You can move from one side to the next, moving

1887
05:46:11.639 --> 05:46:22.680
my hands underneath pretty much where your arms are stretching up,

1888
05:46:24.799 --> 05:46:27.919
stretching some of the muscles of your back in the process,

1889
05:46:33.159 --> 05:46:41.840
moving up over your chest and they're moving down again.

1890
05:46:54.560 --> 05:46:59.959
Then allowing my hands to just message gently and slide

1891
05:47:00.360 --> 05:47:06.919
down towards your stomach, starting in the middle of your chest,

1892
05:47:10.319 --> 05:47:17.040
and then gradually my hand's moving apart and massage in

1893
05:47:17.119 --> 05:47:26.520
and sliding at the same time, moving down to just

1894
05:47:26.599 --> 05:47:42.119
below your rib cage, moving down, then massaging up again,

1895
05:47:44.880 --> 05:47:52.799
giving your chest all the attention that it needs to

1896
05:47:52.959 --> 05:48:05.240
feel completely relaxed, remembering that I'm also going to be

1897
05:48:05.319 --> 05:48:11.400
focusing on your sides as well, an area that really

1898
05:48:11.599 --> 05:48:19.200
doesn't get much attention but feels really good when it's massaged.

1899
05:48:24.119 --> 05:48:28.159
Just stroking my hands down the sides of your body,

1900
05:48:31.919 --> 05:48:35.840
just below your arms, all the way down to your hips.

1901
05:48:44.959 --> 05:48:50.840
Now moving to your stomach area, I'm going to stand

1902
05:48:51.080 --> 05:48:53.639
one side of you like I did when I did

1903
05:48:53.680 --> 05:48:59.159
your lower back. I'm going to do a similar process,

1904
05:49:00.200 --> 05:49:15.000
just stretching the muscles from your side, gently massaging from

1905
05:49:15.040 --> 05:49:22.680
one side to the next, move in a whole area

1906
05:49:23.759 --> 05:49:27.680
from below your ribs all the way down to below

1907
05:49:27.759 --> 05:49:37.360
your belly button, and then move around to the other

1908
05:49:37.439 --> 05:49:53.279
side of you and repeat that process of relaxing, deeply, calmly.

1909
05:49:56.439 --> 05:50:03.639
You feel loose, you feel free. And it's something about

1910
05:50:03.680 --> 05:50:08.560
having your stomach massage that's different from any other part

1911
05:50:12.040 --> 05:50:16.599
because we do have a tendency of holding a different

1912
05:50:16.720 --> 05:50:20.759
kind of stress in our stomachs that we may not

1913
05:50:20.880 --> 05:50:31.919
be aware of. As in our message, your stomach in

1914
05:50:32.000 --> 05:50:39.479
front of your stomach, making circles around your belly button,

1915
05:50:45.200 --> 05:50:55.040
anything going the other way around. There's a gentleness and

1916
05:50:55.080 --> 05:51:06.680
a freedom that comes from feeling how you're feeling. As

1917
05:51:06.680 --> 05:51:13.680
I now move down the tops of your thighs, the muscles,

1918
05:51:14.279 --> 05:51:19.360
massaging them, and I can do this two legs at

1919
05:51:19.360 --> 05:51:30.040
the same time, pressing down, massaging deeply those muscles in

1920
05:51:30.119 --> 05:51:39.439
your thighs, the front of your thighs, and moving down

1921
05:51:39.720 --> 05:51:51.080
to your knees, gently massaging your knees, Sliding down your shins,

1922
05:51:53.200 --> 05:52:00.479
putting pressure on either side of your shin gently softly

1923
05:52:01.159 --> 05:52:15.000
but firmly, moving down to your ankles, stroking the tops

1924
05:52:15.080 --> 05:52:25.840
of your feet, and then with each foot in each hand,

1925
05:52:26.680 --> 05:52:35.040
just gently messaging the whole of the foot, the top,

1926
05:52:35.279 --> 05:52:44.000
the bottom, your heel, your ankle, your toes, messaging every

1927
05:52:44.400 --> 05:52:53.159
part of your feet. Feels so good. Just to let

1928
05:52:53.240 --> 05:53:11.799
go and enjoy the process, enjoy feeling so deeply relaxed,

1929
05:53:18.560 --> 05:53:24.919
so much comfort, and so many feelings that come just

1930
05:53:25.080 --> 05:53:42.000
from touching your skin. And you can just lie there

1931
05:53:42.639 --> 05:53:51.400
for as long as you choose, enjoying the feeling of

1932
05:53:51.720 --> 05:54:21.599
deep comfort from being massaged. Me enjoy fear deeply. Right,

1933
05:54:27.919 --> 05:54:34.520
and all we're gonna do is blow out some candles.

1934
05:54:36.919 --> 05:54:52.000
In your mind, there are gonna be a hundred candles,

1935
05:54:59.080 --> 05:55:07.759
and you're gonna blow each one out individually, one by one,

1936
05:55:08.360 --> 05:55:18.080
starting at one hundred. As I count down all the

1937
05:55:18.119 --> 05:55:25.959
way down to one, and each time I say a number,

1938
05:55:31.400 --> 05:55:38.319
you can imagine that candle in front of you, and

1939
05:55:38.319 --> 05:55:48.119
I'd like you to actually physically gently blow that candle out,

1940
05:55:54.400 --> 05:56:02.119
just so it's not a big blows, just a gentle,

1941
05:56:06.560 --> 05:56:16.080
and that candle will extinguish. And then I'll say the

1942
05:56:16.119 --> 05:56:23.279
next number as we move down, and you can just

1943
05:56:27.000 --> 05:56:36.080
blow that one out as well. And as we move

1944
05:56:36.439 --> 05:56:47.479
down the numbers, you'll find yourself feeding more and more relaxed.

1945
05:56:50.479 --> 05:56:56.520
If you need to sleep, you'll also find yourself becoming

1946
05:56:58.240 --> 05:57:11.959
incredibly tired and sleepy. In fact, you may struggle to

1947
05:57:12.040 --> 05:57:25.919
blow out all one hundred of these candles as you

1948
05:57:26.119 --> 05:57:53.080
feel more and more deeply relaxed, more and more deeply tired,

1949
05:57:57.400 --> 05:58:05.200
and the further you go down, the more your mind

1950
05:58:06.959 --> 05:58:19.360
starts to drift. You may find that you stop listening

1951
05:58:19.520 --> 05:58:32.159
to me after a while. And even though there may

1952
05:58:32.159 --> 05:58:40.959
be background sounds where you are, you'll be aware of

1953
05:58:41.000 --> 05:58:56.560
those sounds at the moment, be may start to just

1954
05:59:00.200 --> 05:59:19.599
not even notice them at all, because they're unimportant. Where

1955
05:59:19.680 --> 05:59:27.200
I am, I've got the sounds of the birds, there's horrors,

1956
05:59:27.360 --> 05:59:35.319
the pigeon it likes to say hello sometimes, and there's

1957
05:59:35.360 --> 05:59:45.720
the odd plane that goes by, maybe traffic and trains

1958
05:59:46.000 --> 05:59:58.560
in the distance, But none of that seems important whatsoever.

1959
06:00:03.159 --> 06:00:12.720
More candles you blow out, the less important anything is.

1960
06:00:17.240 --> 06:00:28.439
The more candles you blow out, the further seemed to

1961
06:00:28.680 --> 06:00:46.880
move away from sounds and from general date days. Stuff

1962
06:00:48.479 --> 06:01:01.919
seems to just move away on its own. If you

1963
06:01:02.200 --> 06:01:22.959
feel more calmer with every candle you blow out, guiding

1964
06:01:23.159 --> 06:01:39.599
you the next number, do you hear me say? And

1965
06:01:39.639 --> 06:01:57.560
then you blow that candle out too? So easy, so simple.

1966
06:02:07.080 --> 06:02:21.119
I'm gonna start by introducing the first candle, which is

1967
06:02:21.159 --> 06:02:39.919
a hundred. First candle is one hundred. When you blow

1968
06:02:39.959 --> 06:02:59.560
that candle out, you'll find immediately a slight change in

1969
06:02:59.720 --> 06:03:08.040
how you feel, as well as a real sense of

1970
06:03:10.560 --> 06:03:39.360
positivity growing within you, relaxation and sleepiness expanding. Starting with

1971
06:03:45.799 --> 06:04:26.799
one hundred, blow out back candle now ninety nine, candle

1972
06:04:29.319 --> 06:06:04.040
ninety eight, candle ninety seven, can we ninety six, hand

1973
06:06:07.840 --> 06:08:07.400
ninety five, hand ninety four, candle ninety three, ten ninety two.

1974
06:07:54.799 --> 06:08:40.080
And ninety one.

1975
06:08:23.119 --> 06:10:09.240
Can to ninety, can eighteen nine and eighty eight, candle eighties,

1976
06:10:42.319 --> 06:14:13.919
candle eighties ten eight five, HANSO, handle, hand eighty two

1977
06:14:15.799 --> 06:16:27.400
and AY two one, Candle seventy nine, candle seventy eight,

1978
06:16:36.279 --> 06:17:32.200
candle seventy seven, candle seventy six, candle seventy five mm,

1979
06:17:38.360 --> 06:18:27.080
candle seventy four, candle seventy ff three, candle seventy two,

1980
06:18:32.119 --> 06:19:35.639
candle seventy one, can do seventy one, handle seventy and

1981
06:19:36.119 --> 06:20:28.639
UH sixty nine, candle sixty eight, candle sixty seven, candle

1982
06:20:32.319 --> 06:21:36.200
sixty five, candle sixty four, candle sixty four, candle sixty three,

1983
06:21:45.000 --> 06:23:30.279
candle sixty two, sixty one, candle sixty, handle fifty nine,

1984
06:23:35.880 --> 06:24:53.520
candle fifty eight, candle fifty seven, candle fifty six, candle

1985
06:24:56.919 --> 06:26:31.279
fifty five, candle fifty four, handle fifty three, candle fifty two,

1986
06:26:32.400 --> 06:28:30.759
cando fifty two, candle fifty two, candle fifty one, candle fifty,

1987
06:28:42.080 --> 06:30:37.319
candle forty nine, camel forty eight, candle forty seven, candle

1988
06:30:39.959 --> 06:32:32.959
forty six, candle forty five, hand forty two, candle Who

1989
06:32:33.439 --> 06:34:37.560
do you candle forty candle thirty nine and thirty eight,

1990
06:35:06.919 --> 06:36:46.599
Candle thirty seven, Candle thirty five, jan two thirty four,

1991
06:37:19.919 --> 06:40:07.959
handle thirty three, handle thirty one, candle thirty hmm, candle

1992
06:40:10.959 --> 06:42:29.040
twenty eighteen nine, candle twenty eight and twenty seven, came

1993
06:42:33.560 --> 06:44:10.919
twenty six, candle twenty five and two will tie four,

1994
06:44:44.880 --> 06:46:43.919
end the twenty thirty and twine and twenty one and

1995
06:46:47.919 --> 06:50:39.279
to wenty en candle ninety, tendle seventeen, CANL sixteen, cancel fourteen,

1996
06:51:55.720 --> 06:53:00.680
jend too well and h seven.

1997
06:53:37.560 --> 06:55:53.360
Chan's yeah, can do nine and.

1998
06:55:58.919 --> 06:59:01.080
Eight jen six cantl F can do four and do

1999
06:59:06.439 --> 07:01:22.119
hey can two can or let go of all of

2000
07:01:22.159 --> 07:01:30.880
those thoughts, worries, concerns about the past, thoughts about the future,

2001
07:01:31.080 --> 07:01:37.080
and even things you've been thinking about today. Just let

2002
07:01:37.119 --> 07:01:43.000
it all go because none of it is useful in

2003
07:01:43.040 --> 07:02:02.759
this moment. This is your opportunity to just focus on

2004
07:02:02.959 --> 07:02:11.799
feeling relaxed, allowing yourself to get in touch with that

2005
07:02:12.040 --> 07:02:21.759
natural sense of peace that we all have within us.

2006
07:02:24.119 --> 07:02:29.599
It's available for everyone, It just sometimes takes a little

2007
07:02:29.599 --> 07:02:35.959
bit of effort to set up the right time and

2008
07:02:36.119 --> 07:02:43.439
place in order for you to just let go. Because

2009
07:02:43.479 --> 07:02:51.439
when you do decide to let go and relax. That's

2010
07:02:51.479 --> 07:02:59.520
what your body starts to do because you've chosen. You've

2011
07:02:59.680 --> 07:03:06.360
chosen and to just allow your body to unwind and

2012
07:03:06.400 --> 07:03:13.439
your mind starts to slow down. And it's a nice feeling.

2013
07:03:15.439 --> 07:03:18.639
It's a nice feeling at the beginning, just to know

2014
07:03:19.720 --> 07:03:29.840
that you have chosen to decide to relax deeply, and

2015
07:03:29.959 --> 07:03:36.520
because you've made that decision, your body will just follow suit.

2016
07:03:39.040 --> 07:03:43.799
Because sometimes all the muscles in your body need is

2017
07:03:44.040 --> 07:03:53.680
just permission from you to relax. Because so often we're busy,

2018
07:03:53.919 --> 07:03:58.159
we're going from here to there, we're walking around, and

2019
07:03:58.200 --> 07:04:05.599
we're doing stuff, and the body doesn't have any time

2020
07:04:05.799 --> 07:04:14.240
or space to really relax deeply. So it kind of

2021
07:04:14.279 --> 07:04:19.880
waits for you to lead the way, waits for your permission.

2022
07:04:24.200 --> 07:04:30.680
And when you do give your permission, when you give

2023
07:04:30.759 --> 07:04:37.080
the say so, when you say okay, it's time for

2024
07:04:37.159 --> 07:04:46.840
your body to let go completely and relax totally, your

2025
07:04:46.840 --> 07:04:56.360
body just follows. It's like a breath of relief. Ah good,

2026
07:04:56.400 --> 07:05:03.360
I can now relax. That feeling at the end of

2027
07:05:03.400 --> 07:05:06.680
a day, of a very physical day that you may

2028
07:05:06.759 --> 07:05:10.599
experience in the past, where you get home and you

2029
07:05:10.799 --> 07:05:14.560
just sit down on a chair, maybe you kick your

2030
07:05:14.599 --> 07:05:21.279
shoes off and feels so nice knowing that you don't

2031
07:05:21.880 --> 07:05:25.680
have to get up again for a little while at least,

2032
07:05:26.759 --> 07:05:29.439
if you choose, you can just sit there for maybe

2033
07:05:29.479 --> 07:05:42.520
an hour to It feels blissful. And just by sitting

2034
07:05:42.680 --> 07:05:47.919
down like that, your body knows that it's time to relax.

2035
07:05:49.520 --> 07:05:55.400
Your body has been given permission from you. Because it's

2036
07:05:55.439 --> 07:06:05.680
a mindset in your mind, you're prepared to let go

2037
07:06:05.799 --> 07:06:15.959
of everything and just completely allow all the stress of

2038
07:06:15.959 --> 07:06:34.159
your body to evaporate. Any tensions can just gradually vanish.

2039
07:06:34.400 --> 07:06:46.159
It's almost like magic, really, because that sense of relaxation

2040
07:06:46.439 --> 07:06:52.439
in your body, it's a very natural state. It's not

2041
07:06:52.599 --> 07:06:57.479
something unusual. It may feel unusual when you first start

2042
07:06:57.520 --> 07:07:02.040
to relax, if you if you haven't really spend a

2043
07:07:02.080 --> 07:07:06.360
lot of time focusing and giving yourself this space to

2044
07:07:06.479 --> 07:07:11.799
let go completely and relax, they seem are most alien,

2045
07:07:13.639 --> 07:07:19.599
but it isn't. It's actually the most natural thing in

2046
07:07:19.639 --> 07:07:30.000
the world to let go completely, to relax totally, the

2047
07:07:30.040 --> 07:07:41.000
most natural thing in the world to allow yourself to

2048
07:07:41.240 --> 07:07:49.119
feel really calm in your mind. And it is almost

2049
07:07:49.680 --> 07:07:56.759
like a literal unwinding. It's like you press a button

2050
07:07:59.400 --> 07:08:05.840
and all attention just releases, and it's like a wheel,

2051
07:08:06.200 --> 07:08:10.479
like a cog, like the inside of a clock, just unwinding.

2052
07:08:11.040 --> 07:08:15.000
And it's almost like you could see the little wind

2053
07:08:15.119 --> 07:08:21.000
up knob that's used just going the opposite way that

2054
07:08:21.040 --> 07:08:27.000
you choose to wind it up, and the energy that

2055
07:08:27.200 --> 07:08:37.439
frenetic stress for energy gradually winding down, losing its power,

2056
07:08:38.680 --> 07:08:46.240
losing its strength as a sense of relaxation becomes stronger

2057
07:08:47.319 --> 07:08:48.680
and deeper.

2058
07:08:51.759 --> 07:08:52.720
And you may.

2059
07:08:54.080 --> 07:09:01.040
Find a the more relaxed you feel, that your mind

2060
07:09:01.479 --> 07:09:10.680
starts to wonder. Maybe you just seem to stop listening

2061
07:09:10.720 --> 07:09:15.360
to me for a while, and your mind goes somewhere else,

2062
07:09:16.720 --> 07:09:22.599
and then you realize you're listening to me again, and

2063
07:09:22.680 --> 07:09:29.400
that is just your mind drifting to sleep, which is

2064
07:09:29.520 --> 07:09:40.680
quite natural, because sometimes when we're stressed and tense, we're

2065
07:09:40.720 --> 07:09:44.520
not may I actually be aware of what we need,

2066
07:09:45.479 --> 07:09:53.959
what we physically or emotionally need in this moment. But

2067
07:09:54.080 --> 07:10:00.439
when you allow your body and mind to relax legally,

2068
07:10:02.119 --> 07:10:09.360
and you let go of all thoughts, concerns, worries, ideas,

2069
07:10:10.799 --> 07:10:15.400
all letting them go, allow them to drop onto the floor,

2070
07:10:20.840 --> 07:10:28.639
you start to get in touch with the feelings of

2071
07:10:28.680 --> 07:10:39.159
such relaxation. This feels so nice to be in touch

2072
07:10:39.520 --> 07:10:47.520
with the calmness of the different body parts as they

2073
07:10:48.560 --> 07:11:02.040
become looser and looser. Even your breathing seems easier and

2074
07:11:02.200 --> 07:11:11.400
more natural effortless, as that cool air enters through your

2075
07:11:11.520 --> 07:11:21.880
mouth or nose into your lungs, breathing in comfort and relaxation,

2076
07:11:24.479 --> 07:11:30.520
and then just breathing out any excess remain intention or

2077
07:11:30.599 --> 07:11:41.040
stress from every part of your body and mind. And

2078
07:11:41.159 --> 07:11:46.200
as you start to focus on your mind, maybe you

2079
07:11:46.479 --> 07:11:54.279
notice that things have come to a standstill or maybe

2080
07:11:54.560 --> 07:12:03.200
just much much lower than before, because your mind is

2081
07:12:03.279 --> 07:12:14.159
not really needed when listening to my voice, which allows

2082
07:12:14.240 --> 07:12:20.200
your mind to relax just as deeply as your body,

2083
07:12:22.919 --> 07:12:32.959
And that synchronicity between the relaxation of your body and

2084
07:12:33.919 --> 07:12:47.759
relaxation of your mind let you know that feeling completely calm, loose,

2085
07:12:48.040 --> 07:13:02.279
and relaxed really is a great healing experience fear and

2086
07:13:02.520 --> 07:13:15.040
has so many positive benefits for your body, mind, and

2087
07:13:15.159 --> 07:13:23.959
your life. To be able to let go everything and

2088
07:13:24.040 --> 07:13:35.040
to relax completely in all parts of your body and mind.

2089
07:13:36.840 --> 07:13:45.400
Even your bones are a axed, all your muscles are relaxed,

2090
07:13:52.200 --> 07:14:05.639
Even the skin that covers your body is relied. Every

2091
07:14:06.240 --> 07:14:23.400
hair that you have is also deeply relaxed, and your

2092
07:14:23.439 --> 07:14:36.959
brain restarts to feel the benefits of this healing relaxation.

2093
07:14:42.240 --> 07:14:48.200
And as you focus on the inside of your scalp

2094
07:14:48.639 --> 07:14:54.479
where your brain is, you can start to realize and

2095
07:14:54.720 --> 07:15:07.759
notice the benefits of your brain relaxing deeply. Then it's

2096
07:15:07.840 --> 07:15:19.919
your brain continues to relax sends those messages to the

2097
07:15:20.080 --> 07:15:28.799
rest of your body and your mind to re relax

2098
07:15:29.799 --> 07:15:50.159
even more deeply, relax and more completely, letting go of

2099
07:15:50.720 --> 07:16:03.479
any remaining thoughts or concerns, allow them just to drop onto.

2100
07:16:03.159 --> 07:16:04.080
The floor.

2101
07:16:05.840 --> 07:16:14.319
Because they're no longer necessary in this moment, In this

2102
07:16:14.639 --> 07:16:29.400
moment of deep relaxation and calmness, filling your brain with

2103
07:16:29.799 --> 07:16:52.520
deep concentrated heathing, calming, relaxing every part of your brain

2104
07:16:56.919 --> 07:17:13.479
feeling so loose and comfortable, so relaxed and be peaceful.

2105
07:17:16.759 --> 07:17:28.119
Your brain feels so light and so healthy in that

2106
07:17:28.479 --> 07:17:42.040
sense of deep deep comfort really does allow you to

2107
07:17:42.400 --> 07:17:54.639
enjoy those ever increasing sensations of comfort that are spreading

2108
07:17:56.119 --> 07:18:07.959
throughout your body, Relaxing each and every muscle of your body,

2109
07:18:10.360 --> 07:18:31.159
eat deeper and deeper, much more deeper than before, much

2110
07:18:31.439 --> 07:18:45.880
more comfort spreading through your body. In your mind feed

2111
07:18:47.439 --> 07:19:04.639
so peaceful and calm, so fair, fair, peaceful in avery

2112
07:19:05.119 --> 07:19:19.520
part of your body, letting go of a everything averything,

2113
07:19:23.200 --> 07:19:40.680
so peaceful and calm, so relax With every second the

2114
07:19:41.000 --> 07:19:45.759
passes you feel.

2115
07:19:47.560 --> 07:20:00.560
D PA, dpath, relaxed, dper.

2116
07:20:01.439 --> 07:20:18.759
And deerlax, calm, so calm, peace for.

2117
07:20:21.560 --> 07:20:31.000
So very peace from your head down to your toes.

2118
07:20:33.959 --> 07:20:47.720
Such peace and comfort growing all the time, Such peace

2119
07:20:48.639 --> 07:21:00.759
and comfort spreading through your body and mind deep deeper

2120
07:21:01.159 --> 07:21:17.159
and deeper, Such comfort spreading and sinking deeper into every

2121
07:21:17.639 --> 07:21:31.680
muscle of your body, so that you feel amazing, so laxed,

2122
07:21:35.080 --> 07:21:52.479
so piece, so so relax and peaceful, letting go.

2123
07:21:55.919 --> 07:21:56.799
Everything.

2124
07:22:01.119 --> 07:22:07.360
We're going to do a body scan, focusing on firstly

2125
07:22:07.479 --> 07:22:12.240
how you feel in your body, not trying to change

2126
07:22:12.880 --> 07:22:18.599
how you feel, not trying to relax, not trying to

2127
07:22:18.720 --> 07:22:25.919
move away from any discomfort or stress or tension, just accepting,

2128
07:22:27.400 --> 07:22:32.560
observing and accepting how you feel in the different parts

2129
07:22:32.599 --> 07:22:39.279
of your body, Just allowing yourself to be exactly as

2130
07:22:39.319 --> 07:22:50.840
you are, to notice, to get in touch with how

2131
07:22:50.880 --> 07:22:57.880
you actually feel in this moment. So we're going to

2132
07:22:57.959 --> 07:23:09.279
start off by focusing on your hands. Just be aware

2133
07:23:09.319 --> 07:23:19.159
of your hands. I'd like you to move your hands around.

2134
07:23:19.200 --> 07:23:24.799
Just maybe move your fingers a little bit. I've been

2135
07:23:24.919 --> 07:23:31.680
enclosing your hands very gently, just so that you can

2136
07:23:33.200 --> 07:23:39.720
get in touch with how your hands and your fingers

2137
07:23:39.959 --> 07:24:00.520
fell with very very slow movements. Focusing now on your feet,

2138
07:24:04.560 --> 07:24:07.880
and if you can just do kind of an equivalent

2139
07:24:08.560 --> 07:24:12.919
with your feet is you've just done with your hands,

2140
07:24:14.240 --> 07:24:23.119
Maybe turn in your ankles, moving your feet around, moving

2141
07:24:23.200 --> 07:24:33.240
your toes gently, but only very gently and very slowly,

2142
07:24:36.200 --> 07:24:51.799
noticing how your feet feel in this moment. Focusing now

2143
07:24:51.840 --> 07:24:59.119
and your eyes. I like you to just focus on

2144
07:24:59.159 --> 07:25:05.040
your eyelids. Maybe you can open and close your eyes

2145
07:25:05.119 --> 07:25:09.520
a couple of times to really get in touch with

2146
07:25:10.319 --> 07:25:15.080
how you feel when you do close your eyes. The

2147
07:25:15.200 --> 07:25:24.080
muscle changes in your eyes when you do close them,

2148
07:25:24.240 --> 07:25:30.759
maybe raising your eyebrows, it stretches the tops of your eyes,

2149
07:25:33.840 --> 07:25:42.360
perhaps squinting your eyes, scrunching up your eyes, just so

2150
07:25:42.439 --> 07:25:51.040
you can really get in touch with all aspects of

2151
07:25:52.040 --> 07:26:11.479
how your eyes feel. Right now now, focusing on your thighs,

2152
07:26:13.479 --> 07:26:19.000
and it just starts you to gently tense your thighs,

2153
07:26:19.080 --> 07:26:28.919
just very very gently, just enough so you can become

2154
07:26:30.479 --> 07:26:42.080
more attuned to the physical sensation. Of your upper legs,

2155
07:26:43.799 --> 07:26:47.240
the front of your thighs, in the backs of your thighs,

2156
07:26:51.520 --> 07:27:10.919
noticing and observing how your thighs fear. Right now, moving

2157
07:27:11.119 --> 07:27:19.599
your focus to the back of your neck, just noticing

2158
07:27:19.759 --> 07:27:25.840
the back of your neck, the muscles, and of course

2159
07:27:25.959 --> 07:27:30.279
they lead to the side of your neck. They also

2160
07:27:30.520 --> 07:27:35.439
lead to the top of your back, which leads to

2161
07:27:35.479 --> 07:27:41.040
your shoulders. So as your focus on the back of

2162
07:27:41.080 --> 07:27:48.560
your neck, maybe you can move your head gently upwards

2163
07:27:49.639 --> 07:27:56.119
as if you're looking up. Maybe moving your head down

2164
07:27:57.040 --> 07:28:04.799
as if you're looking down. Perhaps moving your headside to side,

2165
07:28:05.520 --> 07:28:18.880
right to left, but only very slowly, very gently. I'm

2166
07:28:18.919 --> 07:28:23.919
not trying to force anything. It has to.

2167
07:28:23.840 --> 07:28:24.919
Be very.

2168
07:28:26.959 --> 07:28:33.680
Very gentle, just so that you can.

2169
07:28:34.360 --> 07:28:44.639
Be more in touch with the feelings, with the.

2170
07:28:44.799 --> 07:28:52.919
Sensations of physical sensations of how the back of your

2171
07:28:53.119 --> 07:29:11.799
neck feels. Right now, as we now focus on the

2172
07:29:11.959 --> 07:29:17.880
tops of your arms, the parts where your biceps and

2173
07:29:17.919 --> 07:29:26.000
your triceps are between your elbow and your shoulders. Should

2174
07:29:26.080 --> 07:29:32.959
focus on those parts, the tops of your arms. You

2175
07:29:33.080 --> 07:29:41.119
may like to just tense them, but very very gently

2176
07:29:43.000 --> 07:29:50.279
and slowly. See you're not straining or put in any

2177
07:29:51.479 --> 07:30:00.680
pressure or whatsoever on your arms. It's just so that

2178
07:30:01.000 --> 07:30:09.720
you can gain more of a sense of how your

2179
07:30:10.240 --> 07:30:21.639
upper arms are feeling in this moment, and just noticing

2180
07:30:23.080 --> 07:30:34.360
as you gently, very gently and slowly tighten the muscles

2181
07:30:35.680 --> 07:30:44.759
and then let go. Notice how the tops of your

2182
07:30:44.880 --> 07:31:04.080
arms feel right now, as in now focus on your stomach,

2183
07:31:06.880 --> 07:31:11.520
the area the lower abdomen area below your belly button,

2184
07:31:13.919 --> 07:31:21.159
moving all the way down to your hips, just above

2185
07:31:21.240 --> 07:31:34.479
your grind. Maybe you're able to tense these muscles in

2186
07:31:34.599 --> 07:31:50.439
that area very very gently and slowly, if that's a

2187
07:31:50.520 --> 07:31:55.759
difficult thing to do, and maybe you can just move

2188
07:31:57.279 --> 07:32:05.159
your body, pushing your stomach up, maybe moving a little

2189
07:32:05.200 --> 07:32:11.360
bit to the side using your hips, just so you

2190
07:32:11.840 --> 07:32:20.880
can get more in tune with how your lower abdomen

2191
07:32:21.119 --> 07:32:40.880
area is feeling in this moment. Just noticing the physical

2192
07:32:42.680 --> 07:33:05.720
sensations or your lower abdomen as. Move your attention to

2193
07:33:05.840 --> 07:33:17.479
your mouth, noticing your lips and inside your mouth.

2194
07:33:19.400 --> 07:33:37.200
Your teeth, your guns, your tongue.

2195
07:33:33.520 --> 07:33:42.240
Just noticing how your tongue and your mouth feels. It

2196
07:33:42.319 --> 07:33:51.360
may help by moving your tongue around your mouth, moving

2197
07:33:51.400 --> 07:33:58.840
it to your left, maybe pressing it gently against the

2198
07:33:59.040 --> 07:34:03.279
side of your mouth mouth, and then to the right

2199
07:34:04.799 --> 07:34:11.919
gently to the side of your mouth, perhaps pressing up

2200
07:34:12.000 --> 07:34:18.200
against the top of your mouth, and then down gently

2201
07:34:20.119 --> 07:34:31.000
against the bottom of your mouth, always very slowly and

2202
07:34:31.119 --> 07:34:45.840
a very very gentle so that you can be aware

2203
07:34:51.119 --> 07:35:13.360
of how you feel in your mouth area. Now we're

2204
07:35:13.400 --> 07:35:15.279
going to focus.

2205
07:35:16.759 --> 07:35:28.840
On your wrists, and I'm.

2206
07:35:28.680 --> 07:35:37.520
Gonna ask you to maybe just routine your wrists by

2207
07:35:37.560 --> 07:35:49.200
moving your hands in a circular motion very gently and slowly,

2208
07:35:51.159 --> 07:36:09.560
just so that you can feel the sensations that you

2209
07:36:09.759 --> 07:36:25.119
are currently experiencing in your risks. Perhaps move in your

2210
07:36:25.319 --> 07:36:50.720
hands up and down again very very gently and slowly,

2211
07:36:51.319 --> 07:37:17.599
very gentle and slow. As you now start to observe

2212
07:37:21.720 --> 07:37:22.799
your lower back.

2213
07:37:28.400 --> 07:37:30.000
The bad part.

2214
07:37:30.080 --> 07:37:47.439
Is just above your hips, where your coxis are a

2215
07:37:47.639 --> 07:37:54.560
whole area which also really does include the sides of

2216
07:37:54.639 --> 07:38:05.439
your body, because those muscles are very much connected as

2217
07:38:05.520 --> 07:38:12.520
those muscles also move into your hip aia connecting to

2218
07:38:12.720 --> 07:38:27.959
your buttocks the sides of your hips, and if you're

2219
07:38:28.919 --> 07:38:38.439
physically able to do so, maybe you can very gently

2220
07:38:39.880 --> 07:38:52.439
just move your body ever so slightly, very slowly, some

2221
07:38:52.880 --> 07:39:11.040
side to side, just enough to gauge how you feel

2222
07:39:13.360 --> 07:39:28.080
in your lower back. Perhaps it could even move your

2223
07:39:28.279 --> 07:39:44.479
hips gently up and down gently, slowly in order to

2224
07:39:47.400 --> 07:39:57.360
be in touch with the physical sensations of your lower back.

2225
07:40:14.400 --> 07:40:29.560
As we now move your attention to your jaw, the

2226
07:40:29.919 --> 07:40:35.639
area from your chin all the way up to near

2227
07:40:35.720 --> 07:40:51.720
where your ears are, the hole of your jaw, and

2228
07:40:51.959 --> 07:41:00.720
you can just if it's okay to decide gently open

2229
07:41:00.840 --> 07:41:11.880
your mouth, not wide, no stretching, just very gently and

2230
07:41:13.599 --> 07:41:25.560
slowly opening your mouth thing closing your mouth very gently

2231
07:41:27.959 --> 07:41:40.520
and slowly, so you can.

2232
07:41:42.520 --> 07:41:43.840
Be in touch.

2233
07:41:50.240 --> 07:42:25.000
With how your jaw feels. Now. I to sit now

2234
07:42:26.919 --> 07:42:39.840
your chest area, and you don't need to do anything

2235
07:42:41.759 --> 07:42:52.840
to move your chest because it moves every time you breathe,

2236
07:42:53.759 --> 07:43:06.720
and it moves very gently, and it's really automatically relie

2237
07:43:07.479 --> 07:43:22.520
breath you take. As you focus on how your chest

2238
07:43:27.639 --> 07:44:08.599
feels when you breathe, move in your focus to your forearms,

2239
07:44:11.000 --> 07:44:27.240
your elbows. Maybe you're able to very gently and slowly

2240
07:44:29.599 --> 07:44:38.360
tense the muscles in your forearms, and when you do that,

2241
07:44:38.639 --> 07:45:02.240
you can feel your elbows as well, very gently and slowly,

2242
07:45:10.639 --> 07:45:50.319
gently and softly observing your forearms and elbows. Yeah, let

2243
07:45:50.400 --> 07:46:04.200
me focus on the rest of your bad Yeah, your

2244
07:46:04.360 --> 07:46:26.240
upper back in the middle the middle of your back again,

2245
07:46:26.919 --> 07:46:37.880
this part of your body moves. Also, every time you breathe.

2246
07:46:42.680 --> 07:46:56.360
You may not notice that. Usually these you observe your

2247
07:46:56.479 --> 07:47:03.799
upper back. In the middle of your back. You can

2248
07:47:03.959 --> 07:48:00.200
really feel that gentle and movement moving your foot this

2249
07:48:02.159 --> 07:48:15.919
into your hip area, your body, your brain, those muscles,

2250
07:48:16.040 --> 07:48:53.080
and those bones in your midsection. Just noticing, hell, your

2251
07:48:53.319 --> 07:49:16.520
hips feel right now, you can very very gently move

2252
07:49:16.880 --> 07:49:31.680
your hips, maybe side to side, very gently and slow,

2253
07:49:43.799 --> 07:50:24.680
very very gently, softly and slowly. Everything starts to slow down,

2254
07:50:31.119 --> 07:50:36.840
including the thoughts in your mind and your mind itself

2255
07:50:40.000 --> 07:50:46.680
just starts to gradually. It doesn't have to be instant,

2256
07:50:46.759 --> 07:50:54.799
but just gradually starting to It's almost like time is

2257
07:50:55.159 --> 07:51:06.560
streight chin. It's a slower pace to maybe what you're

2258
07:51:06.680 --> 07:51:14.319
used to in your day to day life. It's a

2259
07:51:14.560 --> 07:51:41.560
slower movement of energy, very small movements which make up

2260
07:51:41.840 --> 07:51:49.520
the larger movements, which is always the case. When you

2261
07:51:49.720 --> 07:51:54.680
move your hand, it might seem like it's one movement,

2262
07:51:54.720 --> 07:52:02.720
but it's lots of minute different muscles moving in accordance

2263
07:52:02.799 --> 07:52:14.319
with each other. What happens in this space that we're

2264
07:52:14.400 --> 07:52:33.759
sharing is we move from that big movement into those

2265
07:52:33.959 --> 07:52:50.880
smaller movements, starting to focus on how your body feels,

2266
07:52:52.599 --> 07:52:56.919
not just as a whole, not just oh, i'm feel

2267
07:52:56.959 --> 07:53:01.639
in this way, I'm feeling stressed or tense, or I'm

2268
07:53:01.680 --> 07:53:07.040
feeling relaxed and calm. I'm feeling this way, I'm feeling

2269
07:53:07.159 --> 07:53:18.319
that way. Starting to notice that your body begins to

2270
07:53:18.439 --> 07:53:35.439
present to you small feelings around your body, small physical

2271
07:53:35.680 --> 07:53:54.680
sensations in your legs, whether pleasurable or not. Maybe resisting

2272
07:53:54.759 --> 07:54:03.119
the temptation to label them or to judge them those feelings,

2273
07:54:05.279 --> 07:54:09.840
just thinking them, thinking about them is just being neutral,

2274
07:54:12.400 --> 07:54:27.759
just feelings, not being particularly concerned, but just noticing what

2275
07:54:27.959 --> 07:54:41.279
your body is telling you. The feelings in your arms,

2276
07:54:44.240 --> 07:54:49.200
instead of feeling the whole of the arm, maybe notice

2277
07:54:49.439 --> 07:55:02.279
those individual feelings for all those different muscles and the skin,

2278
07:55:05.520 --> 07:55:11.400
the hairs of your arms, all the internal parts of

2279
07:55:11.439 --> 07:55:27.799
your arms, the veins, the bones, just being aware of

2280
07:55:30.840 --> 07:55:38.279
maybe your elbow on your right arm has a certain feeling.

2281
07:55:39.360 --> 07:55:53.119
Maybe your left wrist also has its own individual physical sensation.

2282
07:56:05.479 --> 07:56:12.279
What about your forearm on your right arm, you're right forearm,

2283
07:56:19.560 --> 07:56:25.639
there may not be any particular feeling that you could

2284
07:56:25.720 --> 07:56:33.639
even give a name too, may not feel like anything

2285
07:56:34.599 --> 07:56:44.840
other than just a feeling. You know it's there, the

2286
07:56:44.919 --> 07:56:50.799
feelings in your shoulders. Perhaps your shoulders when you think

2287
07:56:50.840 --> 07:56:54.360
about them, you're kind of almost like they're the same,

2288
07:56:55.479 --> 07:57:01.360
you know, the same feeling. It's like both of your

2289
07:57:01.360 --> 07:57:14.520
shoulders are just one thing. Of course they're not. And

2290
07:57:14.639 --> 07:57:20.000
when you focus on your left shoulder and then on

2291
07:57:20.040 --> 07:57:27.119
your right shoulder, maybe find that you move the muscles

2292
07:57:27.119 --> 07:57:38.799
a little bit, maybe tense the muscles gently, noticing the

2293
07:57:38.880 --> 07:58:10.159
difference in each shoulder. Your lower back, the left side

2294
07:58:10.240 --> 07:58:13.880
of your lower back and the right side of your

2295
07:58:13.919 --> 07:58:26.159
lower back. Of course that connection to your buttocks and

2296
07:58:26.240 --> 07:58:38.200
to your hips, and also moving up into the middle

2297
07:58:38.200 --> 07:58:52.159
of your back, and sometimes like right now, actually want

2298
07:58:52.159 --> 07:58:55.799
to focus on their part. When I focused on my

2299
07:58:55.880 --> 07:59:01.560
buttocks and then I focused on my the middle of

2300
07:59:01.599 --> 07:59:04.520
my back, I almost felt like the muscles in my

2301
07:59:04.639 --> 07:59:14.680
lower back were being stretched very gently, just stretched a

2302
07:59:14.680 --> 07:59:22.840
little bit. Even though I wasn't doing anything to try

2303
07:59:23.119 --> 07:59:28.279
to stretch your lower back, it just seemed to happen.

2304
07:59:29.439 --> 07:59:47.080
The feeling of very gently stretching your lower back comes along.

2305
07:59:50.799 --> 08:00:14.119
I have feeling in your chest, just noticing what sensations

2306
08:00:15.680 --> 08:00:33.360
you are experiencing in your chest right now, and there's

2307
08:00:33.400 --> 08:00:37.599
so much of the chest Obviously there's the collar bone

2308
08:00:37.720 --> 08:00:44.520
leading to the chest. You've got the chest bone, You've

2309
08:00:44.520 --> 08:00:52.159
got the muscles in your chest, and of course, if

2310
08:00:52.159 --> 08:01:00.599
you're female, there's possibly the breasts. Your male you've got

2311
08:01:00.680 --> 08:01:08.919
the different well my not that different these days, but

2312
08:01:09.000 --> 08:01:14.400
there may be more muscles at the top of the chest,

2313
08:01:17.759 --> 08:01:22.080
but at the side underneath it's pretty much the same.

2314
08:01:22.840 --> 08:01:26.599
Whether you're a man or a woman. There's muscles there,

2315
08:01:27.240 --> 08:01:32.360
muscles that stretch out to your back as well as

2316
08:01:32.439 --> 08:01:40.880
breast tissue. It stretches and moves into your back to

2317
08:01:41.000 --> 08:01:42.959
just being aware of your chest.

2318
08:01:51.479 --> 08:01:52.040
Being.

2319
08:01:58.880 --> 08:02:18.799
With whatever feeling there is in your chest. And when

2320
08:02:18.840 --> 08:02:26.720
I noticed that, I focus on my chest, I feel

2321
08:02:26.720 --> 08:02:31.400
it in my back and my upper back. I mean,

2322
08:02:31.439 --> 08:02:34.360
I guess the obvious reason would be because you know,

2323
08:02:34.400 --> 08:02:45.159
I'll breathe in in and it stretches my chest and

2324
08:02:45.479 --> 08:03:05.400
my back at the same time. It feels it feels okay,

2325
08:03:06.119 --> 08:03:11.000
doesn't feel I got a little bit of pain in

2326
08:03:11.040 --> 08:03:18.959
my right chest, a little bit, not pain, but little discomfort,

2327
08:03:19.080 --> 08:03:29.119
maybe stiffness possibly, I don't know. I notice my shoulders

2328
08:03:29.159 --> 08:03:38.080
are also wanting to flex for some reason. I think

2329
08:03:38.080 --> 08:03:46.560
that's probably part of my upper back that connection between

2330
08:03:46.560 --> 08:03:50.720
my shoulders and my upper back because I can move

2331
08:03:50.799 --> 08:03:58.119
my shoulders and stretch the muscles in my back, moving

2332
08:03:58.159 --> 08:04:04.639
the shoulders backwards or up, which then moves I think

2333
08:04:04.639 --> 08:04:20.560
it's the scapulous in your back. It feels quite nice. Actually,

2334
08:04:25.919 --> 08:04:29.119
a good thing about this is you can, if you

2335
08:04:29.240 --> 08:04:43.200
want to, you can just flex or stimulate the various

2336
08:04:43.360 --> 08:04:50.880
muscles in your body gently in order to get more

2337
08:04:50.880 --> 08:05:01.240
of a sense of how they feel. And when you're relaxing,

2338
08:05:06.000 --> 08:05:10.119
when you do tense and muscle and you let it

2339
08:05:10.200 --> 08:05:14.720
go and you let it relax, it relaxes.

2340
08:05:16.680 --> 08:05:17.919
Way more.

2341
08:05:19.240 --> 08:05:29.279
Than it would normally. That you have to feel that

2342
08:05:29.360 --> 08:05:33.119
you're able to do that. There's no point in doing

2343
08:05:33.159 --> 08:05:38.720
it if there's an issue with the per part of

2344
08:05:38.759 --> 08:05:48.200
your body. You need to be gentle with yourself at

2345
08:05:48.240 --> 08:06:02.080
all times when relaxing deeply. It's important to be kind

2346
08:06:02.799 --> 08:06:18.799
to yourself. As you notice your mind. How much has

2347
08:06:18.840 --> 08:06:42.639
your mind slowed down since we started this recording. How

2348
08:06:42.720 --> 08:06:58.520
calm and peaceful is your mind right now? We've nothing

2349
08:06:58.560 --> 08:07:04.119
to think about and just my voice to listen to.

2350
08:07:08.200 --> 08:07:16.799
Because you know, the intention behind this recording is relaxation.

2351
08:07:19.520 --> 08:07:24.720
At the very least for you to feel more relaxed

2352
08:07:25.959 --> 08:07:28.880
at the end of the recording than you did at

2353
08:07:28.919 --> 08:07:41.560
the beginning, at the very least, for your mind to

2354
08:07:41.919 --> 08:07:58.040
slow down as your body continues to relax, because that's

2355
08:07:58.479 --> 08:08:14.360
what you want to happen. That's what you expect to happen,

2356
08:08:20.400 --> 08:08:38.439
for relaxation to fill your body, maybe calm in your

2357
08:08:38.560 --> 08:08:47.479
mind to the point of boredom. When you start maybe

2358
08:08:47.840 --> 08:09:30.639
to drift away drest in, it's almost as if you're

2359
08:09:33.840 --> 08:09:42.080
moving further away from your body in your mind, just

2360
08:09:42.360 --> 08:09:54.200
leaving that there, kind of liking it an escape pod

2361
08:09:54.919 --> 08:09:59.159
in a spaceship a movie, a space movie. You know,

2362
08:09:59.240 --> 08:10:05.880
when against a little pardon, it sends the man far

2363
08:10:05.959 --> 08:10:35.080
away from the spaceship, safe to dream and continue to relax,

2364
08:10:55.279 --> 08:11:16.200
drift in so slow.

2365
08:11:28.919 --> 08:12:02.279
And peace so.

2366
08:11:46.040 --> 08:12:32.159
So rax and peaceful, and focusing on the feeling of

2367
08:12:32.319 --> 08:12:44.759
those individual parts of your body that are relaxing. One

2368
08:12:44.799 --> 08:13:01.720
by one. You may find that every now and then

2369
08:13:04.439 --> 08:13:15.639
you realize that you weren't listening to my voice because

2370
08:13:15.680 --> 08:13:27.200
your mind started to imagine something different, maybe started to

2371
08:13:29.439 --> 08:13:40.639
almost move into some kind of a dreamy state, and

2372
08:13:40.680 --> 08:13:47.279
then you become aware of my voice again. And even

2373
08:13:47.360 --> 08:13:54.159
though you may want to focus on my voice. You

2374
08:13:54.279 --> 08:14:01.520
may also wish to allow your mind and to just

2375
08:14:01.840 --> 08:14:21.720
drift naturally into that space of comfort and safety. As

2376
08:14:21.799 --> 08:14:39.279
you feel more comfort spreading through your body like a

2377
08:14:39.479 --> 08:14:53.919
warm blanket covering you gently, keeping your body at just

2378
08:14:56.560 --> 08:15:14.759
the perfect temperature. And even if you can hear background sounds,

2379
08:15:19.639 --> 08:15:32.000
they just don't seem to matter anymore. There's that sense

2380
08:15:32.119 --> 08:15:51.200
of peace spreads through your mind like a gentle breeze,

2381
08:15:51.479 --> 08:16:04.200
yet strong enough to blow away all negativity, strong enough

2382
08:16:04.279 --> 08:16:17.639
to remove from your mind any anxiety or stress that

2383
08:16:17.840 --> 08:16:32.360
was there before, and blow away any other thoughts or

2384
08:16:32.400 --> 08:16:53.840
feelings that just don't fit with the sense relaxation that

2385
08:16:58.919 --> 08:17:23.720
is feeling your body and your mind. And as you

2386
08:17:23.880 --> 08:17:30.680
focus on your mind and count down from ten down

2387
08:17:30.720 --> 08:17:40.000
to one, and with each number you hear, your mind

2388
08:17:42.319 --> 08:18:07.520
will become slightly more relaxed, just just slightly so. From

2389
08:18:07.639 --> 08:18:14.759
ten down to nine, just a slight movement. From nine

2390
08:18:14.880 --> 08:18:27.560
down to eight, just another small change in how you feel.

2391
08:18:32.880 --> 08:18:41.240
Eight down to seven. That feeling is a gap, almost

2392
08:18:41.279 --> 08:18:46.919
like a gap that starts to get wider, the gap

2393
08:18:47.279 --> 08:18:55.080
between those feelings that you used to have in your

2394
08:18:55.159 --> 08:19:04.040
mind compared to the feelings you have. The growing now

2395
08:19:05.560 --> 08:19:15.520
feelings of comfort and security and confidence, and the gap

2396
08:19:15.799 --> 08:19:21.959
becomes wider. Eight down to seven, seven down to six,

2397
08:19:25.560 --> 08:19:30.599
and when you get to five, your mind will start

2398
08:19:30.720 --> 08:19:43.720
to have a certain physical sensation, almost like there's a

2399
08:19:44.000 --> 08:19:50.599
magnet outside of your head sucking the tension and the

2400
08:19:50.919 --> 08:19:58.599
stress and any remaining feelings that you don't want, sucking

2401
08:19:58.680 --> 08:20:07.880
them out through your skull. And in down to four

2402
08:20:09.720 --> 08:20:16.680
you can start to really experience that sense of not

2403
08:20:16.799 --> 08:20:27.040
just emptiness, but space, a place full of fresh air,

2404
08:20:31.840 --> 08:20:38.599
a place where you can stretch. It's almost as if

2405
08:20:38.680 --> 08:20:42.759
as you go down to four and three, your mind

2406
08:20:42.880 --> 08:20:54.840
is expanding, with this sense of peace and tranquility growing

2407
08:20:57.439 --> 08:21:04.680
as it moves down to When you get to one,

2408
08:21:05.000 --> 08:21:13.639
your mind just feels exactly how you want to feel.

2409
08:21:16.919 --> 08:21:34.840
It's almost perfect feeling, maybe a sensation that you'd like

2410
08:21:35.000 --> 08:21:48.000
to keep a place that's safe, where nothing can affect

2411
08:21:48.080 --> 08:22:04.159
you at all, and you can stay in that that

2412
08:22:04.479 --> 08:22:12.520
space of comfort and confidence, confident in your own ability

2413
08:22:14.919 --> 08:22:21.479
to create this space and this feeling of comfort within

2414
08:22:21.680 --> 08:22:32.880
your own mind, just by counting from ten down to one.

2415
08:22:33.759 --> 08:22:38.319
And this is something that you can do yourself when

2416
08:22:38.360 --> 08:22:45.599
you're on your own, a time when you can maybe

2417
08:22:45.799 --> 08:22:54.560
sit down, maybe just for a few minutes, close your eyes,

2418
08:22:58.240 --> 08:23:09.919
just count slowly from ten down to one and re

2419
08:23:10.159 --> 08:23:14.639
experience these feelings.

2420
08:23:15.479 --> 08:23:21.959
In your mind.

2421
08:23:22.119 --> 08:23:26.479
And when you feel that way in your mind, your

2422
08:23:26.520 --> 08:23:41.159
body copies your mind, and that feeling is spread through

2423
08:23:41.240 --> 08:23:48.400
your spine and your nervous system into every part of

2424
08:23:48.479 --> 08:24:03.599
your body, travels through your bloodstream, healing and relaxing every

2425
08:24:04.560 --> 08:24:21.959
particle of your existence. And we can we can practice

2426
08:24:22.000 --> 08:24:29.799
this a few times before the end of the recording,

2427
08:24:30.400 --> 08:24:36.279
and then you can practice on your own. And each

2428
08:24:36.520 --> 08:24:46.680
time you count from ten down to one, the feelings

2429
08:24:46.720 --> 08:24:50.439
of comfort, calmness.

2430
08:24:49.919 --> 08:24:51.680
And deep.

2431
08:24:53.319 --> 08:25:10.840
Deep relaxation becomes stronger, deeper, filling your mind and your

2432
08:25:10.880 --> 08:25:20.279
brain with these positive chemicals that spread throughout your body,

2433
08:25:21.799 --> 08:25:31.279
relaxing you so quickly, relaxing your whole body and mind.

2434
08:25:33.439 --> 08:25:34.400
So very.

2435
08:25:35.799 --> 08:25:51.479
Very easily, just by counting from ten down to one.

2436
08:25:52.200 --> 08:25:54.799
So we're going to do it now. I'm going to

2437
08:25:54.880 --> 08:25:59.040
count from ten down to one. I'd like you to

2438
08:25:59.159 --> 08:26:06.759
repeat number after me. So when I say ten, you

2439
08:26:06.799 --> 08:26:19.279
can just repeat to yourself ten. Just notice, be aware

2440
08:26:20.520 --> 08:26:27.880
of how you feel in your mind and your body.

2441
08:26:32.279 --> 08:26:38.759
Then when I say nine, you can repeat to yourself

2442
08:26:41.639 --> 08:26:56.919
nine again, noticing the increase in comfort and calmness in

2443
08:26:56.959 --> 08:27:07.200
your mind and in your buddy the same when I

2444
08:27:07.240 --> 08:27:18.400
say eight, when I say seven, six, I want I

2445
08:27:18.479 --> 08:27:37.479
say five, four, when I say three, two, and lastly

2446
08:27:37.520 --> 08:27:43.040
you want to say one. You can repeat that number.

2447
08:27:50.479 --> 08:27:50.639
Now.

2448
08:27:50.720 --> 08:27:56.319
Of course, when you do this on your own without

2449
08:27:56.400 --> 08:28:01.560
listening to me, you can say that numbers or whatever

2450
08:28:03.040 --> 08:28:11.520
speed that you feel is necessary for you, so you

2451
08:28:11.639 --> 08:28:17.439
can adapt. So if you feel you want to say

2452
08:28:17.520 --> 08:28:23.439
the numbers ten down to one faster than I do,

2453
08:28:25.159 --> 08:28:27.720
then you go ahead and do that. Or if you

2454
08:28:27.919 --> 08:28:31.959
feel when you do it yourself that you'd like to

2455
08:28:32.119 --> 08:28:40.520
have more more space between the numbers, maybe take a

2456
08:28:40.560 --> 08:28:47.439
lot longer to get from ten all the way down

2457
08:28:48.000 --> 08:29:05.040
to one, that's your choice also to do. So, I'm

2458
08:29:05.040 --> 08:29:13.520
going to count from ten down to one, and when

2459
08:29:13.520 --> 08:29:17.319
I get to one, that will be the end of

2460
08:29:17.439 --> 08:29:24.279
this recording, unless, of course, you're listening with music, then

2461
08:29:24.319 --> 08:33:57.400
the music will continue. Ten nine five s four cho

2462
08:34:05.279 --> 08:34:51.200
twenty nineteen, eighteen, seventeen, sixteen fifteen, fourteen, thirteen twelve eleven,

2463
08:34:56.119 --> 08:35:45.680
ten nine eight, seven, six, five, four three two.

2464
08:35:42.639 --> 08:35:50.360
One.

2465
08:35:51.279 --> 08:36:01.680
Now open your eyes, noticing how you physically feel having

2466
08:36:01.759 --> 08:36:09.400
counted down from twenty to one, allowing stress and tension

2467
08:36:09.840 --> 08:36:12.639
to leave through your fingertips.

2468
08:36:11.880 --> 08:36:12.680
And your toes.

2469
08:36:14.200 --> 08:36:18.919
And as you focus on your fingertips, maybe they feel

2470
08:36:18.919 --> 08:36:25.720
a little bit tingly, which is I suppose quite understanding,

2471
08:36:25.840 --> 08:36:29.680
considering the tension has been exiting.

2472
08:36:29.279 --> 08:36:32.000
Your body through your fingertips.

2473
08:36:37.400 --> 08:36:39.479
So now I'm going to count from twenty down to

2474
08:36:39.520 --> 08:36:46.759
one again. This time you're going to feel relief of

2475
08:36:46.919 --> 08:36:57.720
tension and stress, any anxiety that you may have leaving

2476
08:37:00.080 --> 08:37:06.040
your stomach just leaving through your stomach, almost as if

2477
08:37:06.599 --> 08:37:13.000
it's just releasing the whole of your stomach. You'll navel

2478
08:37:14.479 --> 08:37:17.479
to just above your chest or below your chest, rather

2479
08:37:18.560 --> 08:37:24.040
so surrounding your belly button area, the whole area. You

2480
08:37:24.080 --> 08:37:28.560
can feel the tension of your body wherever it's left,

2481
08:37:28.799 --> 08:37:34.200
just releasing from that area, and you may notice that

2482
08:37:34.240 --> 08:37:39.360
your stomach will become very relaxed as I count down

2483
08:37:40.319 --> 08:39:00.240
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, yeah,

2484
08:39:04.360 --> 08:39:25.520
oh three two, And you can open your eyes again

2485
08:39:25.599 --> 08:39:28.279
if you choose, or you can just keep them closed

2486
08:39:29.000 --> 08:39:35.000
because it feels relaxing. Just notice how your stomach feels.

2487
08:39:36.119 --> 08:39:39.759
I notice as your focus, just do a little scan

2488
08:39:40.000 --> 08:39:40.680
of your body.

2489
08:39:42.720 --> 08:39:44.840
Just notice how your body feels.

2490
08:39:45.959 --> 08:39:56.479
Focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,

2491
08:39:59.479 --> 08:40:06.479
Just no, and you know, you may start to feel

2492
08:40:08.919 --> 08:40:12.720
more of a sense of tiredness, which may be the

2493
08:40:12.799 --> 08:40:18.919
reason you're listening to this recording because you would like

2494
08:40:19.119 --> 08:40:28.639
to let go completely of everything and drift off into

2495
08:40:28.680 --> 08:40:43.680
a nice, natural, calm, relaxing sleep. So now we're going

2496
08:40:43.759 --> 08:40:53.200
to focus on your forehead, and if you choose, you

2497
08:40:53.279 --> 08:40:58.080
can incorporate your eyes in this focus as well. So

2498
08:40:58.240 --> 08:41:03.759
your forehead and your eyes, it's that whole area basically

2499
08:41:04.599 --> 08:41:07.639
almost as if you were wearing a mask, you know,

2500
08:41:07.759 --> 08:41:12.240
like a I don't know, a Batman mask or something,

2501
08:41:13.040 --> 08:41:17.759
or I'm trying to fa zorro or something, you know,

2502
08:41:17.840 --> 08:41:20.560
the kind of mask that covers your eyes but also

2503
08:41:20.759 --> 08:41:26.919
covers quite a lot of the forehead. Focusing on that

2504
08:41:27.080 --> 08:41:29.759
area because that's the area that we're now going to

2505
08:41:29.799 --> 08:41:36.200
release tension and stress from your mind, from your brain

2506
08:41:36.360 --> 08:41:39.880
and from your mind, and any tension that you may

2507
08:41:40.000 --> 08:41:44.400
have remaining in your face, in your neck, and your jaw,

2508
08:41:45.639 --> 08:41:51.880
in your eyes, your forehead, or your scalp, So basically

2509
08:41:52.000 --> 08:41:57.959
any tension within your head area, including your mind and

2510
08:41:58.000 --> 08:42:06.279
your brain that's going to be released through your fullhead,

2511
08:42:06.279 --> 08:42:13.959
in your eyes as I count down again from twenty

2512
08:42:14.040 --> 08:43:33.759
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

2513
08:43:37.520 --> 08:43:48.439
Five, four, three.

2514
08:43:57.560 --> 08:44:14.319
One, noticing as you scan your face, your jaw, your eyes,

2515
08:44:15.560 --> 08:44:24.720
your cheap bones, your ears, your forehead, your scalp, your neck,

2516
08:44:25.880 --> 08:44:28.400
the back of your neck and the front of your neck,

2517
08:44:29.319 --> 08:44:38.520
the sides of your neck and your throat. H noticing

2518
08:44:39.799 --> 08:44:49.040
being aware of the comfort increased be in the relaxation,

2519
08:44:51.159 --> 08:44:56.080
not just in your head and neck and mind, also

2520
08:44:56.560 --> 08:45:06.040
the rest of your body. Just notice how loose and

2521
08:45:06.319 --> 08:45:12.759
calm you feel, and how easily it is to just

2522
08:45:12.919 --> 08:45:39.840
let go completely, let go completely, how easily That's what

2523
08:45:39.880 --> 08:45:43.319
I'm going to do now, is I wanted to focus

2524
08:45:43.400 --> 08:45:50.639
on the top of your head, and we're going to

2525
08:45:50.759 --> 08:45:59.680
allow every last piece of tension or stress that my

2526
08:46:01.119 --> 08:46:06.439
be lingering or hiding in your body or mind or

2527
08:46:06.439 --> 08:46:08.919
my head to just.

2528
08:46:10.560 --> 08:46:13.000
Be sucked out on the.

2529
08:46:13.000 --> 08:46:22.799
Top of your head and released into the air. Once

2530
08:46:22.919 --> 08:46:29.240
sucked out into the clouds, Imagine a big cloud above

2531
08:46:29.279 --> 08:46:35.319
your head, almost like a whirlpool, and this can suck

2532
08:46:35.479 --> 08:46:41.880
that tension out at the top of your head and

2533
08:46:42.119 --> 08:46:50.799
just take it away the good you focus. Imagine an

2534
08:46:50.880 --> 08:46:55.200
opening on the top of your head with that tension

2535
08:46:55.319 --> 08:47:01.200
and stress and any remaining issues may be worried concerns

2536
08:47:01.400 --> 08:47:05.279
that are no use to you. Now you can all

2537
08:47:05.319 --> 08:47:09.400
be sucked down at the top of your head. I've

2538
08:47:09.520 --> 08:47:15.880
taken away. As I count down again from twenty down

2539
08:47:16.040 --> 08:48:51.880
to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven.

2540
08:48:53.599 --> 08:49:13.400
Six, five, four three two.

2541
08:49:18.599 --> 08:49:45.319
Wha breathe, noticing how you feel, how relaxed and calm

2542
08:49:47.319 --> 08:50:01.880
you physically and mentally feel right now, help peace your

2543
08:50:01.919 --> 08:50:08.360
mind feels. It feels so nice to just let go,

2544
08:50:10.479 --> 08:50:19.840
to give yourself some space to breathe easily, to think calmly,

2545
08:50:24.880 --> 08:50:30.040
just to take a break from all that pointless worry

2546
08:50:30.279 --> 08:50:35.520
and concerns about things that you don't need to think

2547
08:50:35.560 --> 08:50:46.520
about right now, because this is your time to let go.

2548
08:50:47.759 --> 08:50:57.560
This is your space to enjoy feeling deeply relaxed, peaceful

2549
08:50:57.639 --> 08:51:05.040
in your mind ext in your body. They can feel

2550
08:51:05.479 --> 08:51:16.240
so good, so nice to just not have to do anything,

2551
08:51:17.639 --> 08:51:26.639
to be able to really enjoy that serenity that comes

2552
08:51:28.080 --> 08:51:41.200
with letting go completely, that peacefulness that comes with being

2553
08:51:41.799 --> 08:51:53.159
in this peaceful space. And you can keep this sense

2554
08:51:53.279 --> 08:52:05.200
of calmness for as long as you choose. If you

2555
08:52:05.400 --> 08:52:12.080
choose to drift off into a deep, healing, natural sleep,

2556
08:52:13.360 --> 08:52:20.119
then you can do that. It's completely up to you,

2557
08:52:24.880 --> 08:52:29.599
and you can keep this feeling of calmness physically and

2558
08:52:29.680 --> 08:52:35.720
in your mind as long as you choose to feel

2559
08:52:35.880 --> 08:52:51.400
completely relaxed, completely relaxed. And I'd like you to make

2560
08:52:51.520 --> 08:53:05.159
up your mind that you're going to relax, and I

2561
08:53:05.200 --> 08:53:08.520
want to explore that with you. What it feels like

2562
08:53:08.680 --> 08:53:17.040
when you actually decide that you're going to relax, not

2563
08:53:17.240 --> 08:53:24.479
forcing yourself, but giving yourself that. Yes, it is a command, really,

2564
08:53:24.520 --> 08:53:31.479
isn't it. When you're telling yourself relax in a gentle

2565
08:53:31.560 --> 08:53:38.639
but firm way that only you can really tell yourself

2566
08:53:39.040 --> 08:53:41.959
in that way. You can't really have someone else saying

2567
08:53:41.959 --> 08:53:48.119
to you, now it relax, relax, you know, and it

2568
08:53:48.159 --> 08:53:50.599
needs to be gentle, but you can't someone else can't

2569
08:53:50.599 --> 08:53:59.639
really have the same the same kind of influence or

2570
08:54:00.080 --> 08:54:08.200
hour that you have over your own physicality, over how

2571
08:54:08.319 --> 08:54:18.520
you feel, because when you say it to yourself it

2572
08:54:18.759 --> 08:54:26.599
means more. It's personal, and your brain and your unconscious

2573
08:54:26.759 --> 08:54:32.959
mind and your body listens to what you say. So,

2574
08:54:33.200 --> 08:54:37.000
for example, we'll test it out. We'll do a little test,

2575
08:54:37.119 --> 08:54:40.799
a few little tests along the way, and you can

2576
08:54:40.840 --> 08:54:47.159
get more of an idea of the force, the positive

2577
08:54:47.319 --> 08:54:53.799
force that you can have in creating a sense of

2578
08:54:54.040 --> 08:54:59.080
comfort and relaxation in your body and your mind quite

2579
08:54:59.119 --> 08:55:11.880
quickly just by you telling yourself to relax. So I'm

2580
08:55:11.880 --> 08:55:18.599
going to start by its focus on your hands. To

2581
08:55:18.759 --> 08:55:21.799
focus on your hands and just tell your hands to relax,

2582
08:55:22.799 --> 08:55:27.799
and just say relax. As you focus on your hands,

2583
08:55:29.919 --> 08:55:34.520
you could say, my hands are relaxed, or I want

2584
08:55:34.560 --> 08:55:38.880
my hands to relax. I think if you actually do

2585
08:55:38.959 --> 08:55:47.000
it directly by focusing and imagining that your hands can

2586
08:55:47.240 --> 08:55:49.959
hear what you're saying. You know they've got little ears,

2587
08:55:50.639 --> 08:55:55.880
which is a bit weird. So talking to your hands

2588
08:55:56.479 --> 08:56:05.520
and just say relax, noticin.

2589
08:56:11.119 --> 08:56:12.840
How your hands start to relax.

2590
08:56:25.240 --> 08:56:28.759
Now focus on your eyes and tell your eyes to relax.

2591
08:56:29.880 --> 08:56:34.599
You just say in the same word relax and find

2592
08:56:34.639 --> 08:56:42.279
the right tone for you. You know, I might say relax,

2593
08:56:42.959 --> 08:56:51.119
but you you might say relax or relax. You know,

2594
08:56:51.400 --> 08:56:57.159
you might say it differently to yourself, and that's important

2595
08:56:57.919 --> 08:57:04.000
for you to gauge what feels right for you. To

2596
08:57:04.200 --> 08:57:09.479
just tell your eyes to relax whilst focusing on your eyes,

2597
08:57:09.919 --> 08:57:14.639
your eyelids, the muscles around your eyes, your eyebrows, and

2598
08:57:14.840 --> 08:57:23.279
just tell your eyes directly relax now.

2599
08:57:49.959 --> 08:57:51.880
Now, I just did that myself.

2600
08:57:51.720 --> 08:58:01.880
And sometimes you feel that you need a bit more

2601
08:58:01.959 --> 08:58:07.759
time or the different parts to relax, you know, because

2602
08:58:07.799 --> 08:58:12.880
I start talking again and maybe that part hasn't relaxed fully.

2603
08:58:13.799 --> 08:58:16.040
But what happened is that it would just continue to

2604
08:58:16.080 --> 08:58:20.919
relax even though I'm talking. And that's happening with my eyes.

2605
08:58:23.759 --> 08:58:28.400
Something else I noticed is when I started focusing on

2606
08:58:28.439 --> 08:58:32.400
my eyes, that actually almost became They got worse.

2607
08:58:32.200 --> 08:58:33.759
Before they got better in a way.

2608
08:58:34.439 --> 08:58:37.560
So I felt a degree of tension growing in my

2609
08:58:37.639 --> 08:58:43.639
eyes and then disappearing. So I think what that was

2610
08:58:43.680 --> 08:58:48.159
really it was just me becoming more aware of the

2611
08:58:48.360 --> 08:58:53.720
tension that was already there that I wasn't I wasn't

2612
08:58:53.799 --> 08:58:58.959
focused on it before, so I wasn't really acknowledging it

2613
08:58:59.319 --> 08:59:15.880
or really conscious to those feelings. Yeah, my eyes is

2614
08:59:16.119 --> 08:59:19.680
still continuing to relax as well as my hands. Actually,

2615
08:59:23.119 --> 08:59:28.520
my hands have got a certain kind of energy, like

2616
08:59:28.759 --> 08:59:33.919
not buzzing, but I can kind of fuel a degree

2617
08:59:33.959 --> 08:59:39.919
of energy in my hands. Maybe that's where the tension

2618
08:59:40.000 --> 08:59:51.439
is being released. Maybe that's the cause in that the

2619
08:59:51.439 --> 08:59:53.479
next part, I think we should focus on.

2620
08:59:53.439 --> 08:59:54.279
The back of the neck.

2621
08:59:54.959 --> 09:00:00.000
That's a part which quite often, or for me, holds tension.

2622
09:00:00.080 --> 09:00:02.799
And I don't know about for yourself, but I think

2623
09:00:02.840 --> 09:00:08.240
it's quite a standard place where tension is sometimes held.

2624
09:00:09.360 --> 09:00:14.560
So and I'm doing exactly what you're doing as you

2625
09:00:14.599 --> 09:00:18.200
do it as well, so I'm telling my body parts

2626
09:00:18.279 --> 09:00:21.200
to relax as well. So if you tell your neck

2627
09:00:21.279 --> 09:00:23.919
at the back of your neck, focus on the back

2628
09:00:23.919 --> 09:00:25.400
of your neck, and just say.

2629
09:00:28.040 --> 09:00:32.520
Relax in your own words, in your own tone.

2630
09:00:32.479 --> 09:00:35.400
In your own voice. You can say out loud, or

2631
09:00:35.400 --> 09:00:40.479
you can just say it to yourself internally. But you're focusing,

2632
09:00:40.840 --> 09:00:44.799
and you're saying it literally to the back of your neck,

2633
09:00:45.599 --> 09:00:48.119
as if the back of your neck can actually hear

2634
09:00:48.919 --> 09:00:56.159
what you're saying. So do that now, Just say relax.

2635
09:00:56.159 --> 09:00:59.119
To the back of your neck. And I'll do the same.

2636
09:01:37.919 --> 09:01:41.479
Then what I noticed, and you may have had similar

2637
09:01:41.520 --> 09:01:44.840
thing is, even though I.

2638
09:01:44.720 --> 09:01:52.400
Was focusing on the back of my neck, other parts

2639
09:01:53.000 --> 09:01:58.799
started to, I don't know, show themselves to me or

2640
09:01:59.479 --> 09:02:01.759
maybe because they want to be relaxed as well.

2641
09:02:01.799 --> 09:02:06.560
But I started noticing the feelings in my shoulders, attention

2642
09:02:06.720 --> 09:02:12.360
in my shoulders and in my upper back. Whether that

2643
09:02:12.479 --> 09:02:17.840
was because my back of my neck was saying, well,

2644
09:02:17.880 --> 09:02:18.959
I'm pretty much okay.

2645
09:02:20.520 --> 09:02:22.119
It's the other parts that.

2646
09:02:22.200 --> 09:02:31.400
Need attention, but my low back of my neck is

2647
09:02:31.439 --> 09:02:35.599
still relaxing. But I just became more aware of other

2648
09:02:35.720 --> 09:02:42.240
parts that needed attention. Now, this might happen.

2649
09:02:42.000 --> 09:02:43.479
And it's not.

2650
09:02:45.040 --> 09:02:46.919
It doesn't mean that it's going any wrong.

2651
09:02:47.000 --> 09:02:54.400
It just means you're being notified of more places that also.

2652
09:02:54.159 --> 09:03:00.799
Want to feel relaxed. So I'm going to focus on

2653
09:03:00.840 --> 09:03:01.639
my upper back.

2654
09:03:02.919 --> 09:03:03.880
So you can do the.

2655
09:03:03.840 --> 09:03:10.040
Same, even if you don't have any feelings of tension

2656
09:03:10.439 --> 09:03:15.080
that obvious in your upper back, if you just focus

2657
09:03:15.119 --> 09:03:20.200
on your back and the whole area from the shoulder

2658
09:03:20.200 --> 09:03:25.520
blades down to the middle of your back and your spine.

2659
09:03:27.000 --> 09:03:29.639
And with me, it's more the shoulder blades that are

2660
09:03:29.639 --> 09:03:36.040
more Yeah, that's the parts.

2661
09:03:35.720 --> 09:03:36.560
That really.

2662
09:03:38.319 --> 09:03:45.040
Sort of giving me the nod that it needs relax

2663
09:03:45.119 --> 09:03:46.520
in the sounds, going to ask.

2664
09:03:46.360 --> 09:03:49.840
That part to relax, and you can do the same.

2665
09:03:49.720 --> 09:03:50.119
Now.

2666
09:04:01.080 --> 09:04:19.639
Relax, upper back. Something strange happened there, And this often happens.

2667
09:04:19.680 --> 09:04:25.799
I've been doing this for sixteen years or something, and

2668
09:04:26.000 --> 09:04:34.759
often I'm one surprised but amazed really that there can

2669
09:04:34.799 --> 09:04:39.040
be a feeling. So when I was focusing on the

2670
09:04:39.080 --> 09:04:43.119
back of my neck, my upper back was starting to

2671
09:04:43.279 --> 09:04:49.639
feel quite stressed and in need of attention. As soon

2672
09:04:49.680 --> 09:04:53.000
as I started talking to you about my upper back

2673
09:04:53.799 --> 09:04:58.400
and talking about, you know, getting ready to ask the

2674
09:04:58.520 --> 09:05:01.880
upper back to relax, why the.

2675
09:05:01.840 --> 09:05:03.639
Back already started to relax.

2676
09:05:06.360 --> 09:05:09.560
It's almost as if it doesn't need to hear the words,

2677
09:05:10.439 --> 09:05:28.200
just needs attention, just needs to be noticed. And that

2678
09:05:28.400 --> 09:05:34.200
is something that often happens in this type of situation.

2679
09:05:35.880 --> 09:05:41.240
Is when you start to relax a couple of parts

2680
09:05:41.240 --> 09:05:45.959
of your body, as we've done with our hands, their

2681
09:05:46.200 --> 09:05:52.040
eyes and the eyelids, and now back of the neck,

2682
09:05:55.759 --> 09:06:00.759
top of the back, up the back, the rest of

2683
09:06:00.799 --> 09:06:08.239
the body seems to just take notice and decide in

2684
09:06:08.279 --> 09:06:16.080
its own way to start relaxing. Other parts of your

2685
09:06:16.080 --> 09:06:18.040
body start to just.

2686
09:06:19.720 --> 09:06:20.519
Become looser.

2687
09:06:25.239 --> 09:06:28.080
I suppose it's kind of like a bit of an avalanche,

2688
09:06:28.239 --> 09:06:33.160
you know, the little ball starts rolling, and before you know,

2689
09:06:33.440 --> 09:06:34.879
the whole of your body.

2690
09:06:34.639 --> 09:06:36.319
Is completely relaxed and.

2691
09:06:36.360 --> 09:06:53.319
Can't And if you focus on your face, you focus

2692
09:06:53.360 --> 09:07:01.279
on your eyes, your eyelids, your eyebrows, and the muscles

2693
09:07:01.760 --> 09:07:11.160
around your eyes, maybe you start to notice that your

2694
09:07:11.199 --> 09:07:16.519
forehead is more relaxed than it was. Maybe your face

2695
09:07:16.639 --> 09:07:22.239
is more relaxed. I would say my entire face is

2696
09:07:23.480 --> 09:07:36.839
a lot more relaxed than it was. So we're going

2697
09:07:36.919 --> 09:07:43.279
to focus now on your shoulders again, just like before.

2698
09:07:44.639 --> 09:07:47.919
Just to your shoulders. I mean you can do them

2699
09:07:47.959 --> 09:07:50.199
in the digity. You can do the right shoulder and

2700
09:07:50.279 --> 09:07:54.639
left shoulder. I just generally do both at the same time.

2701
09:07:56.639 --> 09:08:00.440
Just tell your shoulders as you focus on them in mind,

2702
09:08:01.839 --> 09:08:07.559
hope's somehow you feel. Maybe you can see them in

2703
09:08:07.639 --> 09:08:13.760
your mind's eye. Just tell your shoulders.

2704
09:08:16.959 --> 09:08:56.680
To relax as nice as they relax.

2705
09:09:07.120 --> 09:09:12.239
But I do notice, I mean, especially with my back,

2706
09:09:14.879 --> 09:09:21.319
is the connection between the different parts the back, the shoulders,

2707
09:09:21.440 --> 09:09:31.440
the neck being all connected and being such a large

2708
09:09:31.519 --> 09:09:37.639
part of your body, it's almost hard to separate them

2709
09:09:37.639 --> 09:09:45.440
from each other, and my lower back has starting to

2710
09:09:45.480 --> 09:09:46.800
relax on the same.

2711
09:09:52.760 --> 09:09:54.040
Maybe I'm going too.

2712
09:09:53.919 --> 09:09:59.839
Slow and that could be an issue because we all

2713
09:10:00.040 --> 09:10:06.440
at different speeds. And the idea at the beginning of

2714
09:10:06.599 --> 09:10:09.120
this recording was for you to be able to just

2715
09:10:09.400 --> 09:10:24.239
say to yourself, relax without focusing on.

2716
09:10:24.279 --> 09:10:26.680
Any particular part of your body.

2717
09:10:28.919 --> 09:10:33.000
Because when you know that tenning your hands.

2718
09:10:34.599 --> 09:10:40.680
To relax, then your hand relax.

2719
09:10:43.199 --> 09:10:49.919
You tell your eyelids and your eyes, the muscles around

2720
09:10:50.000 --> 09:10:55.360
your eyes and your eyebrows to relax.

2721
09:10:58.599 --> 09:10:59.480
And they relax.

2722
09:11:05.199 --> 09:11:16.400
You tell the back of your neck to relax, and

2723
09:11:16.879 --> 09:11:27.199
it relaxes. You tell your alpa back.

2724
09:11:33.680 --> 09:11:45.480
To relax, and it relaxes.

2725
09:11:53.160 --> 09:12:32.120
You'd tell your shoulders to relax and they relaxed, And

2726
09:12:32.319 --> 09:12:36.440
you told your hands to relax. They relaxed, and they

2727
09:12:36.480 --> 09:12:50.120
continued to relax. And you told your eyelids, the muscles

2728
09:12:50.160 --> 09:13:00.680
around your eyes, your eyebrows to relax. They relaxed and

2729
09:13:00.959 --> 09:13:12.199
continued to relax. And he told the back of your neck,

2730
09:13:13.480 --> 09:13:19.279
pocus on the back of your neck and told it

2731
09:13:19.440 --> 09:13:39.000
to relax and relaxed and continued to relax. And you

2732
09:13:39.120 --> 09:13:49.279
told your ulpa back to relax, be relaxed and continued

2733
09:13:51.760 --> 09:14:05.599
to relax, as with your shoulders. You tell your shoulders

2734
09:14:05.639 --> 09:14:11.519
to relax, and your shoulders relaxed.

2735
09:14:11.519 --> 09:14:14.160
And continued.

2736
09:14:18.239 --> 09:14:19.000
To relax.

2737
09:14:24.639 --> 09:14:30.199
And it's not just that, it's.

2738
09:14:32.279 --> 09:14:36.720
That the rest of your body has also been listening,

2739
09:14:38.360 --> 09:14:44.480
and that relaxation has been spreading. So from your eyes,

2740
09:14:44.800 --> 09:14:52.279
the relaxation spread to your forehead, around your face, into

2741
09:14:52.319 --> 09:15:06.160
your skin, into your jaw, into the front and sides

2742
09:15:06.279 --> 09:15:11.080
of the neck, all the way down your chest and stomach.

2743
09:15:17.720 --> 09:15:20.760
Your relaxed hands and shoulders.

2744
09:15:22.120 --> 09:15:31.279
Meet up through your arms, relaxing and full arms, your upper.

2745
09:15:31.000 --> 09:15:37.800
Arms, elbows, your wrists, letting go.

2746
09:15:45.360 --> 09:15:46.559
The lower bang.

2747
09:15:49.559 --> 09:15:56.279
Your hips, but exploiting and just start to relax on,

2748
09:15:56.440 --> 09:16:00.559
continue e and wor.

2749
09:16:00.480 --> 09:16:11.120
Comfort spreading through your legs all the way down to

2750
09:16:11.199 --> 09:16:20.599
your ankles, the tops of your feet, the sight of

2751
09:16:20.720 --> 09:16:29.639
your feet, and the bottoms of your feet, real lexing.

2752
09:16:32.879 --> 09:16:34.080
Into your toes.

2753
09:16:37.760 --> 09:16:48.040
Each tone relaxing, calm, police.

2754
09:17:00.120 --> 09:17:11.519
And if your body relaxes more, your mind becomes slower,

2755
09:17:16.760 --> 09:17:27.400
more peaceful, to the point where.

2756
09:17:29.160 --> 09:17:41.360
If you choose to fall asleep, you can easily.

2757
09:17:41.400 --> 09:17:50.879
Do that, easily drift the way.

2758
09:17:55.639 --> 09:17:58.599
Because there's nothing going on in your mind.

2759
09:18:01.720 --> 09:18:14.720
The brain is peaceful, the body continues.

2760
09:18:17.839 --> 09:18:19.040
To writs.

2761
09:18:42.480 --> 09:18:46.000
With that connection between.

2762
09:18:45.760 --> 09:18:54.879
The body relaxing. The word you said to yourself relights

2763
09:19:01.040 --> 09:19:06.639
means that you don't need to focus on just one part.

2764
09:19:08.279 --> 09:19:09.839
You can just focus on.

2765
09:19:11.720 --> 09:19:13.440
Your entire body.

2766
09:19:19.559 --> 09:19:42.360
Saying the powerful word, who hakes, And it's those familiar.

2767
09:19:43.319 --> 09:19:47.040
Sensations of comfort.

2768
09:19:48.360 --> 09:19:59.760
Spreading throughout your body, listening and calming.

2769
09:20:01.760 --> 09:20:09.120
In the easing every part to your puppy.

2770
09:20:11.760 --> 09:20:14.760
Feeding more.

2771
09:20:17.480 --> 09:20:18.120
Relaxed.

2772
09:20:33.319 --> 09:20:36.519
All you need to do from now on is just

2773
09:20:38.400 --> 09:21:17.800
tell yourself lights and absurd feeding deletely out the starting

2774
09:21:17.919 --> 09:21:19.800
now with number nineteen.

2775
09:21:26.720 --> 09:21:49.040
Nineteen, eighteen seventeen.

2776
09:22:01.800 --> 09:22:26.800
Six fIF.

2777
09:22:42.239 --> 09:23:48.199
Foursaaaaaaaaaaaa y see you well.

2778
09:25:00.279 --> 09:30:08.959
Attatatatatatatatatatatatatata s attatatatas