June 13, 2025

(no music) (10 hours) BABBLING ON | Let me bore your pain away #38 | Jason Newland | 13th June 2025

(no music) (10 hours) BABBLING ON | Let me bore your pain away #38 | Jason Newland | 13th June 2025
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name is

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Jason new Land. Please only listen when you can safely

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close your eyes. This is let me bore your pain away.

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And I'm here with little Vinnie, Little Vinnie Andre new Land.

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He's coddled up by my side for some reason. He

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hasn't touched his dinner or his breakfast yet. I'm not sure.

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I'm not sure if he realizes it's there because he's

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been in bed. He was in bed all night, then

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he got up. I took him out three w alk

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then they came back and he went back to bed again,

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and now he's got apricod. It's about half ten in

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the morning Thursday, the Friday, rather the thirteenth of June

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two thousand and twenty five. So as it's Friday the thirteenth,

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it'd be I think, quite a good thing to talk

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about stupid stitions. I mean superstars. I call it stupid stitions,

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but superstitions and ultimately mindset, I guess, isn't it is

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what we expect. So I'm incredibly pleased with myself for

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coming up with stupid stitions. Although I might not come

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up with it, I might have heard it someplace. That's

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a problem with being so highly educated. I made have

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ready to one of my millions of novels that I've

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looked at. Can you imagine if I'd read every book

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I bought, I'd have a vocabulary. I can't even spell

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the word vocabulary. I mean, I know roughly how it's spelled,

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but I don't know how many l's or how many

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hours vou cabulary. I think it's two hours, might be

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one l might be two hours. I don't know how

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many who vocapito for? Yeah, I don't know how many

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fs there are. But now, well, really, you know what

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he's been There's this fly, but it's not like the

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other flies. It's literally it's settling. So he's been flying.

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He's been following a fly, trying to catch a fly

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for I must not been in a room for years.

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I mean, it's probably different fliers. The problem is a

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big gap there wasn't there. He doesn't know what to

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do if the fly just stays there. There's a fly

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on my right knee, right now, move my knee, flies

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still there. That's an unusual thing, isn't it. I think

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the fly is injured or he just doesn't care. Vinnie's

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inches away, and he won't do anything because the fly.

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Because he's moved towards a flight and a fly stays there.

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He doesn't know what to do with that. Do you

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look at a fly any look? Nope, he's got no interest.

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If the thing won't fly away, he won't chase it.

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Isn't that strange. It's almost like he's sulking now, not

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the fly, the Vinnie. He won't even look at me.

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He's looking away, hinny any Nope, he's just facing the

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other way. He's just completely blanking me. It's still cuddling me,

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but he's just nope, doesn't there's no ichnology in me

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at all. Yeah, that fly is still on my right

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knee still now, even after all that. I don't normally

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let flies just get cozy on me, but I'm kind

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of fascinated with what's going on. So I think this.

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I think the fly has got issues flying because it's

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really moving his wings around a lot. But it definitely

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can fly, So I don't know what's going on. Maybe

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it's a baby. I think it might be a baby

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fly because it is small. It's not a big fly.

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It's a really really small fly. But not a small fly,

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but a small big fly. That makes sense because you know,

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you've got sun flies that are small, sunflies that are big.

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But big flies aren't born bigger, they become big, and

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small flies are not probably born as big as they were.

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Then they have to grow, don't they, So they were

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even smaller. But this fly is just a lot of movement,

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a lot of movement for a fly. I want to say.

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It's on my knees, not on my actual flesh, my flesh. Well,

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it's been a weird that's a weird word.

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Isn't it.

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Flesh. It's not on my actual knee, it's not on

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the bone, flesh, it's not on my skin because I've

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got you know, got were clothes. Vinnie's still ignoring it,

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and that flies ignoring me, and Vinnie, Oh, well, I'm

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just going to leave. It's flying off now, that's on

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the left knee again. It's come back. So I think

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it's just a baby be a baby be A baby

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fly is just coming and I don't know what it's

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up to. Sometimes focusing on the most mundane things can

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actually be useful in a weird way to take your

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mind off of stuff, to redirect your thoughts. So this

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is I think this is going to be one of

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those let me bore your pain away recordings where I

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perhaps don't really stick to a subject. But the bottom

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line or the test, the test is is it useful?

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Do you feel different at the end of the recording

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to how you felt before the recording? You know, in

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a positive way? Do you feel more relaxed. Maybe you

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already feel more relaxed. Maybe your mind just starts to

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slow down and that focus that perhaps you have before,

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maybe focusing on one part of your body that you

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didn't want to focus on. It's like one of those things.

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The more you try not to focus on something, the

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more you seem to focus. I mean, if you meet someone,

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I mean it's just natural human nature. If someone says

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to you, oh, I was going to introduce you to

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my dad, or I'm going to introduce you to my

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girlfriend or whatever, and but I just need to warn you.

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Please don't stare and say why why they say, oh,

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because they've got a swatsticker on their forehead, a tattoo.

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So please don't stare. You can't help it. You're going

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to stare. It amazes me, how you know, you see

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I see people with like really I remember what it's

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You saw someone like really bright green hair, really great

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bright green hair and pink glasses. What else they were like? Yeah,

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they were dressed as what was it like? You know

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those remember the French aristocrats with the I don't know

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if we had them in this country as well, with

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the big puffy white wig things, and they had white

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makeup on and I guess that's white face, isn't it why,

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And they'd have a handkerchief and they'd be all fluffy

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clothes and ew you be talking about that and very

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high aristocratic people and they I'm guessing if they if

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they were in France, they were probably here as well,

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because you know, Frances led the way in fashion, isn't it.

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So I'm guessing probably in that t on Vinny. You know, mate,

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how come your bellies wear little little we weie dribble?

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What was it mean?

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That's me?

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And so this person was wearing that stuff really really

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really baggy trousers but fluffy at the bottom, and it

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looked like they had a parachute on their back. It

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wasn't open, So you know, I'll be able to I

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wouldn't say it looks like if they had a parachute open.

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It was like they had a parachute, but it looked

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like a I mean, it might have just been a

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backpack with a tent inside or something, but it was

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a big backpack, it did look and it had a

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little cord. Admittedly that might just been just because it

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had a lot of zips, so maybe that was just

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the cord for the main zip to make it a

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little bit easier to open the bag. So it might

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not have had anything. I mean, it might have added

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that little cord on because it was fluffy. It was

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like quite felty, that makes sense, and shredded, so it

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was I don't know, it's very very artistically done. And

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these boots that were huge, huge boots they had I

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don't know what there was and I'm almost like metal

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underneath the boots because it was cracking the pavement like

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not that sounds more like sucking the payment, doesn't it,

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but really really really really like that. And I remember

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I looked at them and said, what are you looking at?

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It's like you, I can't help it. It's so if

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you don't want people to look at you, don't. If

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I go outside and I wear shorts, and if I

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wore a T shirt that only went down to just

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above my belly button, right, you know, it's stopped at

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my belly button. I don't know what kind of T

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shirts they are. I've never had one, but I've seen them.

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I can't really moan at people for staring. Is you know,

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it's like you're staring because you're supposed to stare. It's

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it's hard not to, you know. It's human nature to

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look at weird things. And my belly is a weird thing.

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It's one of the way the wonders of the world

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that flies just land on my hand, and I don't

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like it anymore. I don't like it landing on my flesh.

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It's very cocky, a very cocky fly, very arrogant or fearless.

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I mean arrogance and fearlessness. May be you think quite

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close cousins. I guess in some ways, you know, that

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field of indestructibility, a feeling of no one can hurt me.

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I'm too important. Yeah, I think that's what the fly's doing.

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I'm not sure. I'd say another thing that calms me

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down turning off the news. Honestly, sometimes I let the

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news on and I'll be watching it. I turn it off.

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I turn the TV off and I listen. There's nothing,

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but there's not always nothing. Sometimes a bit of activity.

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But right now I can hear the birds in the trees.

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Vinny's jittery, but he's lying comfortably. He's calm, but he's

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occasionally like he senses he has like a spider sense

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or Jack Russell's sense of a fly. The fly is

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teasing him. The weird thing is, I don't know where

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it is. I can't hear it. It's not big enough

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to hear the fly, you know, because big flies you

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can hear him. Card Ah, this is not it's not

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big enough. It's like it's almost auditarily invisible. And that

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contrast to turn the television off after watching the news

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and hearing the peacefulness of relative silence. Really, I can

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hear a faint, the faint sound of a train. I'm

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not near a train track, but I'm not far away

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from my train track, if that makes sense. I mean

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I could I could get to the train track ten minutes.

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I could walk to the train track five maybe fifteen minutes.

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I'm just thinking. But it's it's a very it's quite

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clear areas it's fields, so that the musical sound of

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the trains whizzing by do kind of echo through the fields.

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It's quite faint. I don't know why, but they tend

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to bid their horns at night, the trains. What would

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they do it at night? I never really understood that.

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Lots of things I didn't understand. I was watching A

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Deal or No Deal the very last five minutes of

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the program on TV yesterday, and they don't have the

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big money anymore. They used to have like two hundred

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and fifty grand. I think the highest they go up

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to I think is one hundred and twenty five now,

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which is I don't understand why it's less money when

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twenty years ago it was twice as much. You'd think

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with inflation it'd be like a million, but it's not.

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In fact it my one hundred grand might be the

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top one, I'm not sure, but it's definitely not two

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hundred and fifty grand anymore. I mean, that's part of

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the reason of watching it. It's just most of them

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don't win anything, or it don't win much. And I

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can't remember if I ever saw anyone win the full amount.

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I might have done because I used to watch it

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every day. Twenty years ago. I used to watch it

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with my nan on a Friday. You still love watching

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it with her, guaranteed get a phone call, you know,

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and it would just be coming up to the very

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last bit, you know, the last ten minutes of the show,

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and my dad had phoned and my name. It's like, oh,

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your dad, said, your dad's on the phone. He wants

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to talk. He said, no, I'll call you back at

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the after this finishes. And she get annoyed with me, said,

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she said, you can't put television first, or you for

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your family. I said, okay, I understand that, but what's

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the point in spending fifty minutes watching a program or

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fifty five minutes watching something where the whole thing is

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building towards the last little bit, and then we don't

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watch the last little bit. What's the point in that

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is there's no point there's no point in the the

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watching it of it if you're not going to get

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to see the end. And she said, you do what

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I say in my house. Now, get on that phone

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and speak to your daddy. And I said, no, I'm

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forty two years old. Now, you can't tell me what

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to do. And she said I'm going to go wait

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war And I said, what's that? She said, Oh, I'm

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so furious. And I said, doesn't matter, I don't care.

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And I stuck my tongue at I did and I ran.

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I ran out of the house, and I thought, you

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know what, I want to go back. I went back.

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I tapped on the window, the living room window. She

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looked at me, and I looked through the glass and

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I just I went my did a raspberry? None of

234
00:22:31.359 --> 00:22:33.559
that happened. Why am I telling? Why am I saying

235
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this stuff? The bit that did happen is there'd be

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phone calls. And I never realized why why would always

237
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phone me? Just at that time because he lived in

238
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the same town as her and I was visiting from

239
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a different town. I found out one day when I

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00:22:51.519 --> 00:22:54.079
was in the toilet. I went to the toilet during

241
00:22:54.119 --> 00:22:57.799
a break and I heard her on the phone to

242
00:22:57.839 --> 00:23:04.759
my dad son grandson's here. She didn't talk like that,

243
00:23:04.880 --> 00:23:10.039
but she was very posh. Hello, son, Just let you

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00:23:10.160 --> 00:23:15.519
know that your son, my grandson is here. No, I

245
00:23:15.519 --> 00:23:17.039
don't want you to wait till he comes out of

246
00:23:17.079 --> 00:23:19.759
the toilet, but if you can, please phone about five

247
00:23:19.839 --> 00:23:23.480
minutes and five minutes time, so we can completely ruin

248
00:23:23.960 --> 00:23:29.440
the televisional experience of deal or No Deal for him,

249
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and then we can all have a good laugh about

250
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it when he's gone. Is that okay? Thank you son?

251
00:23:35.559 --> 00:23:43.480
All the best Tatar And of course I thought, I

252
00:23:43.519 --> 00:23:52.279
can't believe this. All these years she's been phoning him

253
00:23:52.440 --> 00:23:55.319
and letting him I mean not phone is his son,

254
00:23:55.480 --> 00:23:58.319
she can cross phone, h but phone to let him

255
00:23:58.359 --> 00:23:59.400
know that I was here.

256
00:24:00.400 --> 00:24:00.480
Like.

257
00:24:02.720 --> 00:24:13.960
I'm watching deal or No Deal. Get your priorities right now.

258
00:24:13.960 --> 00:24:18.319
I realize some people might not agree with my interpretation

259
00:24:18.480 --> 00:24:23.680
of what's important. And it's not like one thing's more

260
00:24:23.680 --> 00:24:24.400
important than the other.

261
00:24:24.519 --> 00:24:24.920
It's just.

262
00:24:27.359 --> 00:24:30.759
What it is. There's no point watching the whole show

263
00:24:30.839 --> 00:24:37.000
and then missing the last bit. There isn't, especially when

264
00:24:37.039 --> 00:24:45.960
it happens every single Friday, like no No, that was

265
00:24:46.000 --> 00:24:50.920
twenty years twenty blimey, twenty one years ago, twenty one

266
00:24:50.960 --> 00:24:55.880
years ago. Today it's twenty one years ago. Today is

267
00:24:56.400 --> 00:25:03.119
twenty one seconds ago, just twenty one seconds, agol, twenty

268
00:25:03.160 --> 00:25:09.240
one seconds ago. That was an amazing song. What was

269
00:25:09.279 --> 00:25:13.640
that early two thousands and one by one, like every

270
00:25:13.680 --> 00:25:18.720
single one of them left the group to go to prison.

271
00:25:19.960 --> 00:25:25.279
It was weird, and there was about forty forty of

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00:25:25.319 --> 00:25:28.599
them in the group, which meant no one was making

273
00:25:28.599 --> 00:25:33.599
any money. I'm pretty sure I got to number one.

274
00:25:33.759 --> 00:25:36.119
It was a big hit, but even then you're not

275
00:25:36.160 --> 00:25:38.759
going to want to make much money because it has

276
00:25:38.799 --> 00:25:44.559
to be split all those ways. It's like, I'd be

277
00:25:44.640 --> 00:25:50.680
lucky if they came out of ten grand each twenty

278
00:25:50.720 --> 00:25:58.279
one seconds a twenty one seconds all whatso were the

279
00:25:58.319 --> 00:26:03.559
ballet clavas on? I know someone has got a picture

280
00:26:03.559 --> 00:26:05.839
of her boyfriend. It's a picture of someone that she's

281
00:26:05.839 --> 00:26:09.559
a fan of on her phone and she showed me

282
00:26:09.880 --> 00:26:12.079
and there's a picture of a bloke in a bala clover.

283
00:26:15.680 --> 00:26:20.839
It could be anybody. It could literally be anybody. How

284
00:26:20.880 --> 00:26:24.119
you're supposed to know that that's the person that you

285
00:26:24.319 --> 00:26:30.319
like is wearing a black balaclava. You literally cannot see

286
00:26:30.359 --> 00:26:33.160
his face. You can't even see all of his eyes.

287
00:26:34.079 --> 00:26:36.119
It'd be different if you could kind of see the eyes,

288
00:26:36.960 --> 00:26:40.079
and you know, maybe you could see the lips and

289
00:26:40.119 --> 00:26:43.319
maybe the nose, the ears, but you can't see any

290
00:26:43.319 --> 00:26:45.680
of that. It's literally covered and you can see a

291
00:26:45.720 --> 00:26:50.119
little bit of the eyeballs, and that's pretty much it.

292
00:26:55.640 --> 00:27:08.480
For some reason, Finny, mister Jolty, it's weird because he

293
00:27:08.640 --> 00:27:15.119
keeps going to bite something that isn't there, so that

294
00:27:15.240 --> 00:27:21.319
fly must be moving really fast, and I think it's

295
00:27:21.359 --> 00:27:24.599
frustrating him. I think, if anything, he's a little bit

296
00:27:24.640 --> 00:27:28.720
embarrassed because it's happening to him and he's seeing me

297
00:27:29.000 --> 00:27:32.200
looking and he's a little bit embarrassed to have that happen.

298
00:27:32.599 --> 00:27:34.640
I'll put my glasses on. My eyes are feeling a

299
00:27:34.640 --> 00:27:42.559
bit strained. There's no difference mine. I suppose I opened

300
00:27:42.559 --> 00:27:45.559
my eyes. Maybe yeah, a bit about Yeah, I do

301
00:27:45.680 --> 00:27:50.759
need to get my eyes tested. So you might be

302
00:27:50.799 --> 00:27:57.960
thinking what's Ballyticlava's and very colorful clothing and flies on

303
00:27:58.000 --> 00:28:06.359
my knees and watching Deal or No Deal? Turning the

304
00:28:06.480 --> 00:28:09.640
news off and listening to the birds singing in the trees,

305
00:28:09.759 --> 00:28:16.759
and how far away the train track is, and what's

306
00:28:16.799 --> 00:28:24.640
that got to do with anything? It's is a value

307
00:28:25.240 --> 00:28:35.839
is a value question. It's a value question, but it

308
00:28:35.880 --> 00:28:39.960
could be a distraction. And I said, I've been doing

309
00:28:39.960 --> 00:28:44.279
this for a while now, and you can notice how

310
00:28:44.319 --> 00:28:49.079
you feel and the idea it's not a secret, really.

311
00:28:49.119 --> 00:28:54.079
The idea is for you to feel better afterwards than

312
00:28:54.119 --> 00:29:00.839
you did before, and to also feel better, feel different,

313
00:29:01.640 --> 00:29:07.799
feel more relaxed, feel more comfort physical comfort in your

314
00:29:07.839 --> 00:29:14.720
body during and afterwards than you did before you decided

315
00:29:15.200 --> 00:29:25.119
to listen to my squeaky voice. That is the overall

316
00:29:25.279 --> 00:29:31.799
aim of well. I could say one hundred percent of

317
00:29:31.839 --> 00:29:34.960
my recordings that I make, whether it's for chronic pain,

318
00:29:35.000 --> 00:29:39.440
whether it's for relaxation, whether it's for stress relief, whether

319
00:29:39.480 --> 00:29:43.359
it's for stop smoking, whether it's for now by it,

320
00:29:43.480 --> 00:29:49.400
in whatever it is I'm doing, the idea is do

321
00:29:49.480 --> 00:29:52.920
you feel better at the end of it? At the

322
00:29:53.039 --> 00:29:58.960
very minimum, that's the least that I am aimed for

323
00:30:00.079 --> 00:30:03.440
the very least. I'm not aiming for the least, but

324
00:30:03.480 --> 00:30:07.400
I'm saying that's the worst case scenario is you feel

325
00:30:07.400 --> 00:30:10.440
more relaxed. You might be annoyed. You might I've just

326
00:30:10.480 --> 00:30:17.279
wasted my time listening to that weird man. But at

327
00:30:17.279 --> 00:30:24.400
the same time, how do you feel? Because I realized

328
00:30:24.440 --> 00:30:30.720
that sometimes listening to me, it won't seem like I'm

329
00:30:30.759 --> 00:30:35.680
just gonna potentially it might feel as though I'm just

330
00:30:35.799 --> 00:30:42.480
very unprofessional and I'm just talking absolute rubbish bollards, as

331
00:30:42.519 --> 00:30:47.039
I like to say. And there's an argument to say

332
00:30:47.039 --> 00:30:54.240
that you're correct in that assumption. But then you think, well,

333
00:30:54.279 --> 00:30:59.960
why am I doing this? Why am I making this recording?

334
00:31:00.759 --> 00:31:06.480
What is my aim? What is my goal? And then

335
00:31:06.519 --> 00:31:11.440
how do you feel different from how you felt before?

336
00:31:16.880 --> 00:31:22.759
And you're the only one that can really answer that question.

337
00:31:24.519 --> 00:31:27.960
You know that I'm being very serious and very solemn

338
00:31:28.319 --> 00:31:33.519
and very oh taking myself seriously right now because I

339
00:31:33.720 --> 00:31:37.960
said answer instead of answer were, which is what I

340
00:31:37.960 --> 00:31:41.559
normally say, I'm going to say answer now so you

341
00:31:41.680 --> 00:31:47.279
can answer that question. You're the only one that knows

342
00:31:47.839 --> 00:31:56.880
how you feel. And sometimes it can be a bit

343
00:31:56.880 --> 00:32:01.920
of a surprise, possibly even if shock to the system,

344
00:32:02.799 --> 00:32:08.480
to feel different and not know why. It might even

345
00:32:08.519 --> 00:32:13.559
be a little bit annoying. You know, It's like, I remember,

346
00:32:13.599 --> 00:32:16.720
I've heard people say to me, I don't I don't

347
00:32:16.759 --> 00:32:19.200
get it. How come I feel different now? How come

348
00:32:19.240 --> 00:32:21.759
I feel better? And I've just listened to you talking

349
00:32:21.920 --> 00:32:26.319
absolute bollocks for an hour, which I would, obviously I

350
00:32:26.319 --> 00:32:30.920
wouldn't never say normally a naughty word like that, listen

351
00:32:31.000 --> 00:32:37.039
to and it's like, yeah, well, it's the end result

352
00:32:37.079 --> 00:32:41.920
of that matters, isn't it. So if you've got if

353
00:32:41.920 --> 00:32:44.240
you let's say, if you've got puncturing a dinghy, right,

354
00:32:44.759 --> 00:32:46.400
I don't know anyone it's even got a dingy. I

355
00:32:46.400 --> 00:32:48.480
don't know why I'm talking about dinghies, but like a

356
00:32:48.559 --> 00:33:00.400
rubber dinghy. It's something really weird happened just then. This

357
00:33:00.440 --> 00:33:05.759
is really weird. I'm just sorry. It just distractedly. A

358
00:33:05.920 --> 00:33:09.119
Videy's like trying to catch this fly. So he's like

359
00:33:09.279 --> 00:33:12.720
jumping up and snapping his feet together. His feet is

360
00:33:13.720 --> 00:33:19.559
his jaws together. He just did it, but it aimed

361
00:33:19.559 --> 00:33:22.200
at me, and we ended up being face to face,

362
00:33:23.400 --> 00:33:32.039
like literally probably about five inches away. Maybe we just

363
00:33:32.119 --> 00:33:36.720
stared at each other. He looked embarrassed, and he's looked

364
00:33:36.720 --> 00:33:42.200
at me like for way too long, and then he

365
00:33:42.319 --> 00:33:46.839
just turned and went and sort of laid back down.

366
00:33:48.480 --> 00:33:50.519
So it's almost like the flyer was flying to me

367
00:33:50.599 --> 00:33:53.160
and he tried to follow it and he ended up

368
00:33:53.480 --> 00:33:58.680
just staring him. He had to be there. It was

369
00:33:59.200 --> 00:34:01.680
it was funny. I don't know why. It was just

370
00:34:02.640 --> 00:34:06.039
it was his look of embarrassment. I'm sure he probably

371
00:34:06.079 --> 00:34:09.760
he might not even have that the ability to be embarrassed,

372
00:34:09.840 --> 00:34:12.880
but I know he does. I've seen it too often.

373
00:34:18.079 --> 00:34:18.400
I know.

374
00:34:18.519 --> 00:34:21.239
It's like, oh, we're putting human emotions onto an animal.

375
00:34:21.840 --> 00:34:26.960
But I don't know. I've seen they're like, okay, so

376
00:34:27.239 --> 00:34:31.400
for animals, dogs don't have emotions? No, okay, right, we've

377
00:34:31.440 --> 00:34:33.800
never met a dog. Then if you never spent enough

378
00:34:33.800 --> 00:34:38.239
time with a dog, if you think dogs don't have emotions, wow,

379
00:34:38.280 --> 00:34:46.679
do they have emotions. He sucks, he gets angry, he's playful,

380
00:34:46.719 --> 00:34:50.079
he's in a good mood. Sometimes, sometimes he's in a

381
00:34:50.119 --> 00:34:55.920
grumpy mood. He's yeah, or he tries to boss me around.

382
00:34:57.400 --> 00:35:01.760
He's got loads of emotions. He's a funny old chap

383
00:35:03.840 --> 00:35:07.199
and he's got a lot of freedom with me because

384
00:35:07.719 --> 00:35:12.039
I just let him be however he is, regardless of

385
00:35:12.079 --> 00:35:16.159
how annoying it sometimes is. If he's being naughty, but

386
00:35:16.199 --> 00:35:19.679
I just let him. I let him express himself however

387
00:35:19.679 --> 00:35:24.199
he wants to. So if he's in a bad mood

388
00:35:24.320 --> 00:35:28.840
and he's being grumpy and snappy, I'll just leave him alone,

389
00:35:29.239 --> 00:35:37.320
let him be like that. He's a funny old fella.

390
00:35:37.960 --> 00:35:43.119
I realized I saw a dog similar dog to him

391
00:35:43.159 --> 00:35:50.599
fifteen years old. Thought, when he's fifteen, i'll be sixty six.

392
00:35:52.320 --> 00:35:57.760
We will literally be pensioners together. We will be old men,

393
00:36:00.119 --> 00:36:06.599
old men walking along together. I just hope one of

394
00:36:06.679 --> 00:36:11.159
us can find the way home anything. I wonder which

395
00:36:11.199 --> 00:36:17.199
one I be walking slowest, because he likes to walk

396
00:36:17.239 --> 00:36:20.199
slow now, and I've always walked slow. I'm just a

397
00:36:20.239 --> 00:36:25.159
slow walker. But he loves to just one of the

398
00:36:25.199 --> 00:36:26.800
things you like to do. I mean, he does like

399
00:36:26.880 --> 00:36:29.119
to run around. He's got a long lead and he

400
00:36:29.159 --> 00:36:32.480
runs around. I can't let him off the lead. But

401
00:36:32.519 --> 00:36:36.320
he likes to sniff the grass the ground, which I

402
00:36:36.360 --> 00:36:41.719
know a lot of dogs do, and he'd happily. I

403
00:36:41.800 --> 00:36:45.360
think it's sometimes you'd happily just spend an hour just

404
00:36:45.360 --> 00:36:48.960
sniffing around one little bit of grass, or just walking

405
00:36:49.039 --> 00:36:51.880
around the field or the park, just sniffing bits and bobs,

406
00:36:53.119 --> 00:36:57.400
and he's happy doing that. That's just what he likes

407
00:36:57.440 --> 00:37:09.400
to do. You did it, gay, You went and snapped again.

408
00:37:09.480 --> 00:37:19.039
Then he ended up staring at me. I don't know why.

409
00:37:19.360 --> 00:37:21.320
I don't know why. It's funny, but that bit then

410
00:37:21.360 --> 00:37:23.880
when you don't ended up right close to my face

411
00:37:24.360 --> 00:37:29.960
just staring at me. He knows I'm talking about him

412
00:37:29.960 --> 00:37:32.880
now as well. The reason I know is because his

413
00:37:33.000 --> 00:37:36.199
ear wiggles whenever Ie knows he's talking about him. He's

414
00:37:36.239 --> 00:37:45.079
ear wiggles. If I say, Vinnie, you're listening, Vinnie, I

415
00:37:45.159 --> 00:37:48.000
know you are. Wiggle your ear if you're listening to me.

416
00:37:49.800 --> 00:37:53.559
Will your ear if you're listening to Vinnie, Okay, I'll

417
00:37:53.599 --> 00:38:02.719
be specific. Wiggle your right ear if you're listening to me. Okay,

418
00:38:02.760 --> 00:38:05.559
I do. I'll try another way. He likes to do

419
00:38:05.599 --> 00:38:07.440
the opposite to what I tell him or what I

420
00:38:07.559 --> 00:38:14.000
ask him. So don't wiggle your right ear, Vinny, keep

421
00:38:14.039 --> 00:38:20.239
your right ear completely still. Don't move your right ear.

422
00:38:23.320 --> 00:38:26.360
So now he knows that I want him to see.

423
00:38:26.400 --> 00:38:29.920
He knows what I'm doing. His right ear is just floppy. Now,

424
00:38:32.239 --> 00:38:41.440
don't move your right ear. I think he just farted.

425
00:38:42.079 --> 00:38:44.000
It wasn't as well, a big gush of bear. It

426
00:38:44.039 --> 00:38:49.760
was like real, real kind of easy, an easy release,

427
00:38:50.559 --> 00:38:53.639
a very slow release, like.

428
00:38:59.039 --> 00:38:59.679
Like that.

429
00:39:01.880 --> 00:39:10.639
Or the flies back on my left leg. Now, now,

430
00:39:11.039 --> 00:39:14.760
if you find these recordings completely pointless, please do let

431
00:39:14.800 --> 00:39:18.199
me know, because you know it's not.

432
00:39:18.480 --> 00:39:19.320
It's well.

433
00:39:19.320 --> 00:39:21.199
If you like them, please let me know, because I

434
00:39:21.239 --> 00:39:26.320
know people listen to them every time. Make them people listen.

435
00:39:28.280 --> 00:39:44.880
And I think from our perspective of I think a

436
00:39:44.920 --> 00:39:49.559
lot of therapists and a lot of people that make recordings.

437
00:39:50.239 --> 00:39:54.159
So I know this is on a podcast, but to me,

438
00:39:54.440 --> 00:39:58.199
every recording I do is an individual recording. And I

439
00:39:58.239 --> 00:40:03.039
was doing recordings before I was making podcasts. So I

440
00:40:03.079 --> 00:40:05.480
was making audio recordings long before I even knew what

441
00:40:05.519 --> 00:40:12.440
a podcast was, and only a short time after podcasts started,

442
00:40:13.480 --> 00:40:21.679
and before podcasts became popular. Yes, only reason they became popular, No,

443
00:40:23.519 --> 00:40:25.679
but you know I was. I was doing podcasts two

444
00:40:25.800 --> 00:40:28.960
thousand and six. I was doing recordings two thousand and six,

445
00:40:30.719 --> 00:40:34.039
and I think I started adding them to a podcast

446
00:40:34.960 --> 00:40:37.679
maybe end of two thousand and six to two thousand

447
00:40:37.719 --> 00:40:47.960
and seven. I was making recordings. I'm not sure why

448
00:40:48.000 --> 00:40:55.000
I started. What was I talking about? There was there

449
00:40:55.079 --> 00:40:57.480
was a there was a point to this what I'm saying.

450
00:40:57.519 --> 00:40:59.880
But I think what I was trying to say is

451
00:41:03.639 --> 00:41:06.199
what I do is very different from what anyone else does.

452
00:41:09.800 --> 00:41:11.760
It doesn't mean that it's no one else. I mean,

453
00:41:11.800 --> 00:41:14.559
it might be some people copying me now, but I

454
00:41:14.599 --> 00:41:17.159
don't I doubt it. I don't think anyone would listen

455
00:41:17.199 --> 00:41:20.239
to me and think, you know what I'm going to do,

456
00:41:20.480 --> 00:41:25.280
that I'm going to do exactly what he does, and

457
00:41:25.840 --> 00:41:31.039
very unlikely I wouldn't even copy me. So I don't

458
00:41:31.079 --> 00:41:38.039
forget anyone else would, but I do something different. I

459
00:41:38.079 --> 00:41:42.719
don't think it's better or worse. It's probably worse, probably

460
00:41:42.719 --> 00:41:46.199
work hell of a lot worse than everyone else, maybe,

461
00:41:46.639 --> 00:41:50.719
but for some people it would be a lot better

462
00:41:55.239 --> 00:42:01.639
for some people. Listening to my voice, no matter what

463
00:42:01.800 --> 00:42:08.719
I talk about, helps you to release tension and stress

464
00:42:08.760 --> 00:42:15.639
from your body, almost instantly, causes your mind to start

465
00:42:15.719 --> 00:42:22.880
to slow down and your body to relax. And when

466
00:42:22.920 --> 00:42:29.000
your body relaxes, all of your body relaxes, not just

467
00:42:29.320 --> 00:42:37.639
parts of it. When your hands relax, your knees relax,

468
00:42:39.480 --> 00:42:47.679
your shoulders relax, your back relaxes, your chest and breasts

469
00:42:47.760 --> 00:42:57.559
and your stomach relax, your buttocks, your groin relax, your hands,

470
00:42:57.920 --> 00:43:10.000
your arms, your spine, your face, your eyes, your jaw,

471
00:43:10.800 --> 00:43:21.239
your nose, your mouth, your tongue, your lips on your face,

472
00:43:23.320 --> 00:43:31.840
your hair, your knees, your calfs, your shins, your thighs,

473
00:43:34.239 --> 00:43:36.960
the tops of your thighs, the sides of your thighs,

474
00:43:38.159 --> 00:43:42.880
the backs of your thighs, your inner thighs. The same

475
00:43:42.960 --> 00:43:46.360
with your arms. You've got the backs of your arms,

476
00:43:47.400 --> 00:43:49.960
upper arms, you've got the front of your upper arms,

477
00:43:50.199 --> 00:43:53.719
or the biceps. You've got the side and you've got

478
00:43:53.760 --> 00:44:00.760
the bottom or the back of them, your armpits. I

479
00:44:00.800 --> 00:44:04.159
don't know why it's called arm pits. It just seems

480
00:44:04.199 --> 00:44:06.000
to be I know, it's like the end of the arm.

481
00:44:06.039 --> 00:44:10.679
But pits. It's never that's never used as a good word,

482
00:44:10.719 --> 00:44:15.679
Isn't it something said that, oh, how is the wedding cake?

483
00:44:16.000 --> 00:44:19.000
Or is the pits? No, they would take that as

484
00:44:19.000 --> 00:44:25.920
an insult. It was just the pits. But what's wrong

485
00:44:25.960 --> 00:44:32.840
with armpits? It's it's just another part of the body.

486
00:44:34.079 --> 00:44:38.679
I mean, why, why is it a negative word? I

487
00:44:38.679 --> 00:44:44.119
don't understand it. It's also part of the body that's

488
00:44:44.199 --> 00:44:51.000
ignored in relaxation recordings. I've found the arm pits. There's

489
00:44:51.000 --> 00:44:53.400
a few parts of the body that are ignored. So

490
00:44:53.480 --> 00:45:01.480
there's the arm pits. That's one. What other parts sometimes

491
00:45:01.519 --> 00:45:08.760
the elbows are just ignored or the I guess the

492
00:45:08.880 --> 00:45:11.639
elbow pits, you know, the bit in the middle where

493
00:45:11.639 --> 00:45:18.159
you where your arm. Then so sorry they couldn't think

494
00:45:18.159 --> 00:45:20.360
of the word. I was gonna say, crosses where your

495
00:45:20.440 --> 00:45:26.599
arm crosses that little bit and the equivalent on your legs,

496
00:45:26.639 --> 00:45:35.840
you know, oppositely, your knees that bit underneath there he's

497
00:45:35.920 --> 00:45:43.480
doing it again, trying to catch that little fly. And

498
00:45:43.519 --> 00:45:47.480
also you've got you know, sometimes with a relaxation session,

499
00:45:47.719 --> 00:45:53.079
but focus on the back of the neck because for me,

500
00:45:53.239 --> 00:45:56.119
that is a place that does have a tendency to

501
00:45:57.239 --> 00:45:59.639
need relaxing.

502
00:46:03.679 --> 00:46:04.800
And then you've got.

503
00:46:06.199 --> 00:46:09.840
The front of the neck. And to me, that's kind

504
00:46:09.840 --> 00:46:12.239
of broken into two different parts because you've got the

505
00:46:12.239 --> 00:46:14.119
front of the neck, which would be the muscles of

506
00:46:14.159 --> 00:46:19.599
the neck, but then inside it's the throat. So there's

507
00:46:19.599 --> 00:46:24.239
the muscles of the throat. But a part of the

508
00:46:24.320 --> 00:46:29.400
neck that is quite often almost ignored in my experience

509
00:46:29.440 --> 00:46:34.119
of listening to relaxation recordings is the sides of the neck,

510
00:46:35.760 --> 00:46:38.159
which is just as important as the back of the neck.

511
00:46:40.239 --> 00:46:46.480
It's also a part that needs or can benefit from

512
00:46:47.079 --> 00:46:56.840
feeling calm. Then there's the scalp, so you've got you know,

513
00:46:56.960 --> 00:47:01.960
from your the top of your forehead upwards. I mean,

514
00:47:02.000 --> 00:47:04.599
technically your forehead is part of your scalp, isn't it.

515
00:47:06.360 --> 00:47:09.679
There isn't it? So the forehead, I mean it used

516
00:47:09.679 --> 00:47:14.599
to be like, oh, your scalp is kind of the hairline,

517
00:47:14.800 --> 00:47:21.079
but my scalp has grown or shroun catcher that you

518
00:47:21.079 --> 00:47:24.039
could say it's shrunk because there's less hair line, So

519
00:47:24.119 --> 00:47:27.960
my scalp is actually shrunk, but it hasn't. So the

520
00:47:28.000 --> 00:47:35.880
scalp is the foreheads and it's pretty much the whole

521
00:47:35.960 --> 00:47:42.920
of the head, isn't it. You know, the idea is

522
00:47:43.039 --> 00:47:47.280
just on top. It's just that bit on top where

523
00:47:47.280 --> 00:47:50.000
I used to have hair, Just that bit that's the scalp.

524
00:47:50.480 --> 00:47:55.559
The whole thing's the scalp, the sides, the back, the sides,

525
00:47:55.639 --> 00:47:58.920
behind the ears, that's all part of the scalp. Anywhere

526
00:47:58.960 --> 00:48:03.639
that feels you can feel it. It's there. It's all

527
00:48:03.679 --> 00:48:10.400
the way down to your neck, it's all the way

528
00:48:10.440 --> 00:48:23.119
down to eyebrows, your forehead. So it's quite a large

529
00:48:23.199 --> 00:48:28.000
area really, And of course it's there to protect us.

530
00:48:29.400 --> 00:48:38.280
It's nature's own headguard, really, isn't I suppose her own helmet.

531
00:48:42.320 --> 00:48:45.119
It's really weird. The word helmet was hilarious when I

532
00:48:45.159 --> 00:48:51.480
was about twelve. It was the funniest word in the world. Helmet.

533
00:48:53.440 --> 00:48:56.360
We still use it as a term, like, stop being

534
00:48:56.400 --> 00:49:05.880
such a helmet. For years, it's not that's funny now,

535
00:49:06.559 --> 00:49:11.079
I don't know. I haven't been called a helmet for

536
00:49:11.159 --> 00:49:20.199
quite a while, but focusing on the scalp, which is

537
00:49:20.280 --> 00:49:25.360
such a large part of the head. I mean, really

538
00:49:25.800 --> 00:49:31.239
the scalp and the brain. The rest is just a

539
00:49:31.280 --> 00:49:34.320
few bits and bobs in it. But you've got your jaw,

540
00:49:35.800 --> 00:49:39.039
you know, if you like, think of it from a

541
00:49:39.079 --> 00:49:46.199
perspective of what the head is made of. There's the ears,

542
00:49:49.800 --> 00:49:59.079
the eyes, and then you've got your jaw. Everything else

543
00:49:59.199 --> 00:50:01.800
is just bits added on, isn't it. And the jaws

544
00:50:01.880 --> 00:50:15.039
kind of added on. The nose is added on. Yeah,

545
00:50:15.239 --> 00:50:20.519
So it's kind of the weird thing about it is

546
00:50:26.760 --> 00:50:31.199
that whole area protects a part of your body, the brain,

547
00:50:31.960 --> 00:50:40.519
which has no pain, which I think causes confusion when

548
00:50:40.519 --> 00:50:44.719
it comes to things like headaches, because we feel that

549
00:50:44.760 --> 00:50:50.639
there's a pain inside their head, but there isn't. They

550
00:50:50.679 --> 00:50:55.239
can't be physically impossible to have a pain in the head.

551
00:50:55.360 --> 00:50:57.400
In the brain rather, you know, in the say in

552
00:50:57.440 --> 00:51:06.000
the middle, there's no pain senses there. It just feels

553
00:51:06.039 --> 00:51:08.519
like this. You know, I'm not saying that the person

554
00:51:08.639 --> 00:51:12.920
not feeling because they are feeling stuff, but there are

555
00:51:12.960 --> 00:51:22.199
no pain sensors in the brain, like literally, scientifically, factually,

556
00:51:22.760 --> 00:51:25.719
not saying for the sake of it, well, there must

557
00:51:25.719 --> 00:51:31.079
be no. No, there really isn't. There's no pain sensors

558
00:51:31.119 --> 00:51:38.760
in the brain. Yet the brain produces pain, ironically, and

559
00:51:38.840 --> 00:51:45.559
pleasure and comfort and all the other feelings we have

560
00:51:45.760 --> 00:51:53.880
comes from the brain. Can you hear him? It's so

561
00:51:54.159 --> 00:52:00.519
fidgety today? Why is so damnish? Figeratey figerated tea abeen.

562
00:52:02.519 --> 00:52:09.280
He still hasn't had his breakfast. I don't know why.

563
00:52:10.239 --> 00:52:12.559
So in a way, really, if you think about it,

564
00:52:14.719 --> 00:52:21.400
phantom limb pain is almost the same as having in

565
00:52:21.440 --> 00:52:23.559
some ways I'm not saying to say, but in some

566
00:52:23.599 --> 00:52:28.280
ways it's a similar thing to having a feeling that

567
00:52:28.320 --> 00:52:33.559
you've got a pain in the middle of your head.

568
00:52:35.280 --> 00:52:38.880
Because you can't have a pain in your leg. That's

569
00:52:38.960 --> 00:52:41.920
not there, so obviously that's or your arm to say

570
00:52:42.079 --> 00:52:48.599
arm leg, whatever limit is. You can't physically have a

571
00:52:48.639 --> 00:52:52.719
pain in that part of the body, you know, because

572
00:52:52.719 --> 00:52:57.960
it's not there. It's just obvious. So it's a brain thing.

573
00:53:09.360 --> 00:53:11.840
Was that an uncomfortable pause? I like to leave little

574
00:53:11.840 --> 00:53:15.800
pause like that sometimes. Is he going to talk again?

575
00:53:15.920 --> 00:53:18.199
Has he finished? Is he just going to make a sandwich?

576
00:53:18.239 --> 00:53:26.000
What's what's going on? So I'm thinking one of things

577
00:53:26.039 --> 00:53:33.760
with phantom limp pain that I realized long time ago,

578
00:53:34.599 --> 00:53:40.519
nineteen years ago, is the first thing you do. Don't

579
00:53:40.559 --> 00:53:44.400
tell someone that you know. If someone comes in and

580
00:53:44.480 --> 00:53:47.119
they've lost an arm, don't tell them that they haven't

581
00:53:47.119 --> 00:53:50.280
got an arm. They know that. No one needs to

582
00:53:50.280 --> 00:53:54.039
be told that. It's the most ridiculous thing in the

583
00:53:54.079 --> 00:53:55.079
world to tell someone that.

584
00:53:55.119 --> 00:53:55.440
It's like.

585
00:53:56.679 --> 00:53:58.599
You might think that's what I've already done just now,

586
00:53:58.639 --> 00:54:02.199
but it wasn't. I was just pointing facts out, but

587
00:54:02.280 --> 00:54:09.360
in a sense of it's impossible for that arm to her,

588
00:54:10.280 --> 00:54:15.119
but it's not impossible for them to feel that pain

589
00:54:15.320 --> 00:54:20.920
in the arm. It's a different thing. In the same

590
00:54:20.960 --> 00:54:27.320
way as we can feel lots of different things that

591
00:54:27.360 --> 00:54:35.360
aren't necessarily real. We can feel things that we don't

592
00:54:35.440 --> 00:54:40.079
know why we feel them. I mean, why the heck

593
00:54:40.159 --> 00:54:46.480
would something is possibly pointless and absurd, maybe as this

594
00:54:46.840 --> 00:55:04.360
recording caused you to feel relaxed. So how I view

595
00:55:04.519 --> 00:55:12.119
things like phantom limb pain is being respectful try And

596
00:55:12.280 --> 00:55:14.679
I know perhaps I don't come across as very respectful,

597
00:55:14.719 --> 00:55:17.079
and I do I am. I might just I like

598
00:55:17.119 --> 00:55:23.719
to mess around and stuff, but ultimately treat that person's

599
00:55:24.119 --> 00:55:38.639
limb like it is there and relax it because I

600
00:55:38.719 --> 00:55:43.480
already know it's not there. Right. They don't need to

601
00:55:43.519 --> 00:55:49.519
be told that they can see with the brain. We

602
00:55:49.760 --> 00:55:54.880
can't see that there's no physical sensations in the brain

603
00:55:56.480 --> 00:56:00.239
because we can't see our brain can we simple that,

604
00:56:11.360 --> 00:56:17.159
So it's a little bit difficult. It's more of a

605
00:56:17.159 --> 00:56:24.280
bit of a brain teaser, actually, excuse the pun, because

606
00:56:24.280 --> 00:56:28.239
if you can't actually, if the brain has no physical

607
00:56:28.320 --> 00:56:37.960
senses sensation, how can there be physical sensation or the

608
00:56:38.039 --> 00:56:46.000
experience of it from that part of the head. And

609
00:56:46.039 --> 00:56:50.719
it's a it's a weird I just find I find

610
00:56:50.760 --> 00:56:53.360
a bit of a weird thing to even try and

611
00:56:54.079 --> 00:57:00.760
think about because it doesn't logically, it doesn't makes sense.

612
00:57:02.960 --> 00:57:06.119
But that's possibly more to do with my lack of

613
00:57:07.280 --> 00:57:12.280
education maybe, but just from a very basic perspective is

614
00:57:12.280 --> 00:57:19.519
where I come from. Now. It's not very scientific or

615
00:57:20.360 --> 00:57:30.679
particularly academic, but my opinion is probably enough, not enough

616
00:57:30.760 --> 00:57:37.639
information to do a ted talk thank everyone by, you know,

617
00:57:37.840 --> 00:57:40.000
I don't know if that would really go down too well.

618
00:57:41.639 --> 00:57:45.440
Vinny just can't. He annoys me sometimes when he does this, though,

619
00:57:46.000 --> 00:57:48.639
because if I'm doing a relaxation session where I'm just

620
00:57:48.760 --> 00:58:01.559
really focus then your need doing one of them instead

621
00:58:03.559 --> 00:58:05.559
having him jumping up and down all the time. It

622
00:58:05.719 --> 00:58:12.159
just it's annoying. But that's me doing a sleep recording

623
00:58:12.280 --> 00:58:22.800
or a relaxation recording. Nas Rea, focus on your thing.

624
00:58:28.960 --> 00:58:33.360
That's not what I sound like. That's me. That's my

625
00:58:33.400 --> 00:58:41.480
impression of myself. Wow, I'm now caricaturing myself. I'm caricaturing

626
00:58:41.599 --> 00:58:49.199
a caricature of myself. I'm talking about caricatures. When I

627
00:58:49.440 --> 00:58:53.960
was in Bulgaria, it was in his club or pub whatever,

628
00:58:54.000 --> 00:58:58.679
it was in a hotel, and there was this caricature

629
00:58:58.760 --> 00:59:02.639
man walking around. He wasn't a caricature. He was drawing

630
00:59:02.719 --> 00:59:12.280
caricatures and he did my picture. I was like, oh, okay,

631
00:59:12.280 --> 00:59:17.079
cool he did, and he did all of our pictures.

632
00:59:19.119 --> 00:59:22.639
There was about six of us in a group, and

633
00:59:22.679 --> 00:59:24.679
we paid him the money and then just you know,

634
00:59:27.239 --> 00:59:29.760
later on before let's have a look at the pictures.

635
00:59:31.239 --> 00:59:33.000
It was quite dark, so I couldn't really see him

636
00:59:33.079 --> 00:59:37.559
very well. They were literally the same. They were like

637
00:59:37.880 --> 00:59:46.199
the same picture. They were like you could hardly distinguish

638
00:59:46.320 --> 00:59:49.840
between each picture. He was just drawing the same picture

639
00:59:49.880 --> 00:59:59.039
every time. And some people might like, oh I gave

640
00:59:59.159 --> 01:00:07.599
him money, good money. I just found hilarious. It's you know,

641
01:00:07.880 --> 01:00:15.199
I'm not big caricatures, No, not for me, not really,

642
01:00:16.079 --> 01:00:22.679
not for me, because either they do focus on they

643
01:00:22.719 --> 01:00:26.760
make the bigger parts bigger, don't they in the smaller

644
01:00:26.800 --> 01:00:32.719
part smaller. So if you've got small ears, they'll give

645
01:00:32.760 --> 01:00:36.840
you like microscopic ears. Well, if you've got larger's, I'll

646
01:00:36.840 --> 01:00:38.280
give you wings.

647
01:00:39.519 --> 01:00:39.679
You know.

648
01:00:39.800 --> 01:00:42.119
That's that kind of thing. And I'm not yeah, I'm

649
01:00:42.119 --> 01:00:51.239
not sing too that, so yeah, not really in caricature pictures.

650
01:00:53.159 --> 01:01:04.280
It's not my ting. I know another part of the

651
01:01:04.280 --> 01:01:06.840
body which doesn't get focused on, and I'm not being

652
01:01:06.920 --> 01:01:12.920
rude here, but the bum. There's a lot of tension

653
01:01:13.000 --> 01:01:18.679
held in the bum sometimes and the groin, like the bum,

654
01:01:18.800 --> 01:01:23.199
the groin, the you know, that whole area. There could

655
01:01:23.199 --> 01:01:27.280
be a lot of tension kept in that part. And

656
01:01:27.320 --> 01:01:29.599
I suppose what it's called the privates for a reason.

657
01:01:29.639 --> 01:01:32.519
It's private and we shouldn't mention it. Me me, me, me, me,

658
01:01:32.519 --> 01:01:42.079
me that actually it's a really important part that needs

659
01:01:42.119 --> 01:01:50.320
relaxing sometimes. And I don't know, just it's hard to

660
01:01:54.079 --> 01:01:57.480
hard to really focus on an area without it coming

661
01:01:57.519 --> 01:02:01.800
across as a bit weird maybe, but there's nothing weird

662
01:02:01.840 --> 01:02:04.519
about it. It's just a part of the body. It's

663
01:02:04.559 --> 01:02:09.880
no weirder than your toes or your fingers or your ears.

664
01:02:12.039 --> 01:02:14.760
You know, it's just another part of the body which

665
01:02:16.719 --> 01:02:26.000
produces whatever. You know that it's just there. It's just

666
01:02:26.480 --> 01:02:30.480
really if you think about your private parts like you're

667
01:02:30.519 --> 01:02:35.239
growing and your bum and that, if you compare it

668
01:02:35.280 --> 01:02:37.719
to the rest of your body, all you're doing basically

669
01:02:37.880 --> 01:02:46.039
is the body is the land. So if you've got

670
01:02:46.039 --> 01:02:47.800
a big bit of land, or let's say you've got

671
01:02:47.800 --> 01:02:51.400
a mountain, it's the body is the mountain or the land.

672
01:02:51.480 --> 01:02:56.000
And then you've got the mid section of the body,

673
01:02:57.079 --> 01:03:04.199
which could be like a volcano. So I don't know

674
01:03:04.199 --> 01:03:07.840
how that works, but you know, I'm just what if

675
01:03:07.880 --> 01:03:10.199
you're hungry, then, he why don't you make your dinner

676
01:03:10.440 --> 01:03:13.639
instead of hunting a fly that you wouldn't even notice

677
01:03:13.679 --> 01:03:15.960
if you did eat it. Please don't eat it. But

678
01:03:16.000 --> 01:03:19.519
if you did, it's so tiny you wouldn't even I

679
01:03:19.559 --> 01:03:21.639
mean that fly could fly into his mouth when he

680
01:03:21.679 --> 01:03:26.239
was yawning and he wouldn't even know. Yeah, he's hunting it,

681
01:03:27.519 --> 01:03:29.320
and notine easy hunting it is doing it in a

682
01:03:29.400 --> 01:03:31.840
very lazy way because he's just laying on the sety

683
01:03:32.000 --> 01:03:38.119
with me expecting it to come to him. That's a

684
01:03:38.159 --> 01:03:44.639
problem this generation. Did you ever hear that on the

685
01:03:44.760 --> 01:03:49.320
news or in newspapers or online, people moaning about this generation?

686
01:03:52.119 --> 01:03:54.199
Do you know what if Facebook had been around for

687
01:03:54.199 --> 01:03:59.039
the last hundred years, you could listen, you could watch videos,

688
01:03:59.079 --> 01:04:04.480
you could read Facebook posts from one hundred years ago,

689
01:04:05.000 --> 01:04:10.880
two hundred years ago, exactly the same people in their

690
01:04:10.960 --> 01:04:17.039
forties and fifties and sixties and seventies moaning about the

691
01:04:17.119 --> 01:04:23.280
young people. Oh, they don't know. They don't have the

692
01:04:23.360 --> 01:04:27.159
discipline that we had. They don't do this, they don't

693
01:04:27.159 --> 01:04:32.519
do that, They don't know. I heard the same things

694
01:04:32.519 --> 01:04:35.760
when I was a kid, and my parents said the

695
01:04:35.800 --> 01:04:38.599
same things when they were kids, and no doubt my

696
01:04:38.679 --> 01:04:42.719
grandparents heard the same things when they were kids. It's

697
01:04:42.760 --> 01:04:49.159
the standard thing, people just moaning. You know, it's something.

698
01:04:50.400 --> 01:04:53.199
Did you ever hear someone say or was the music

699
01:04:53.280 --> 01:04:56.880
today is ridiculous, it's rubbish or it wasn't like the

700
01:04:57.039 --> 01:05:03.760
seventies hasn't been a decent song? Sincenineteen seventy nine. Like, really,

701
01:05:06.800 --> 01:05:09.960
I lived in the seventies. I was born in nineteen seventies,

702
01:05:10.000 --> 01:05:15.400
So I had a full ten years nearly well August seventy.

703
01:05:15.519 --> 01:05:18.400
But you know, I had a decade nearly of living

704
01:05:18.480 --> 01:05:23.039
in the seventies, and admittedly there was some great music,

705
01:05:24.519 --> 01:05:32.519
but there was some proper stinkers that really, I mean,

706
01:05:33.360 --> 01:05:36.039
they were scraping a bowl sometimes on top of the

707
01:05:36.079 --> 01:05:42.840
pops songs that really didn't go anywhere. They were really

708
01:05:42.920 --> 01:05:45.559
I think the seventies at times were struggling a little bit.

709
01:05:47.840 --> 01:05:50.880
They just didn't know what they was, did they? Is

710
01:05:50.920 --> 01:05:56.440
it disco? Is it punk? Is it rock? What is it?

711
01:05:56.519 --> 01:06:00.480
Is it new romance? That's like the end of the

712
01:06:00.519 --> 01:06:04.239
seventies early eighties, that's when it all kind of came

713
01:06:04.280 --> 01:06:09.280
together a bit, like the last five years of the

714
01:06:09.320 --> 01:06:14.920
seventies turned into the something different, like was it the

715
01:06:14.960 --> 01:06:18.480
new Romantic wave or whatever? And you had all the

716
01:06:18.519 --> 01:06:26.000
big bands of the early eighties. I suppose my favorite

717
01:06:26.039 --> 01:06:28.239
is probably the early eighties, but just as from a

718
01:06:28.280 --> 01:06:32.159
childhood perspective, but just to say, alway, has never been

719
01:06:32.199 --> 01:06:36.320
any good song since whenever, like shut up your face,

720
01:06:36.599 --> 01:06:43.119
what are you're talking about? That's just that's just buying

721
01:06:43.159 --> 01:06:47.840
into getting old, just buying into old age. Like I'm

722
01:06:47.880 --> 01:06:50.480
now an old fart, so I must I'm going to

723
01:06:50.519 --> 01:06:55.000
stop liking music that you know, from a certain time.

724
01:06:55.039 --> 01:06:58.239
I can't like music that's from today now, I refuse.

725
01:07:01.199 --> 01:07:04.119
You know, there's savoy Is done a few years back

726
01:07:05.039 --> 01:07:07.719
that very few people actually read a book once they

727
01:07:07.800 --> 01:07:12.800
leave school, but once the least or don't read a book,

728
01:07:13.440 --> 01:07:21.800
not any book ever again, almost like the majority of

729
01:07:21.920 --> 01:07:28.760
people in the Western world would never read another book.

730
01:07:31.239 --> 01:07:32.880
And that's just wow.

731
01:07:37.440 --> 01:07:40.239
So you think if the only knowledge people get is

732
01:07:40.280 --> 01:07:43.920
from the news, from television, from the internet, that's the

733
01:07:43.920 --> 01:07:49.599
only information they get, or from other people, it can

734
01:07:49.639 --> 01:07:53.039
be very limited. It's almost I think one of the

735
01:07:53.079 --> 01:07:58.840
things of reading is it kind of teaches you. I

736
01:07:58.840 --> 01:08:03.559
don't know, it's I don't know. I just I think

737
01:08:03.679 --> 01:08:06.920
reading is useful, that's all. I'm just trying to think.

738
01:08:07.039 --> 01:08:09.679
What I'm saying, does it help you to think for yourself?

739
01:08:11.039 --> 01:08:15.960
I think if you get enough different opinions, enough different viewpoints,

740
01:08:17.279 --> 01:08:19.880
you get to the point where you've got no other

741
01:08:19.960 --> 01:08:29.600
option than to think for yourself, because it's much easier

742
01:08:29.800 --> 01:08:34.840
to have one viewpoint, you know, to live in a

743
01:08:34.880 --> 01:08:39.439
place where everyone pretty much thinks the same believes the

744
01:08:39.479 --> 01:08:47.479
same stuff, has the same mannerisms, has the same even

745
01:08:47.520 --> 01:08:53.319
the same sayings, you know, the same, just the same

746
01:08:54.560 --> 01:09:08.199
all individuals, but at the same time very similar saying

747
01:09:08.239 --> 01:09:13.319
things like no smoke without fire. That's one of the

748
01:09:13.359 --> 01:09:21.239
idiotic things that Wow, see you're saying basically, everyone's guilty too.

749
01:09:21.600 --> 01:09:24.399
That's it. If you accuse of something, then you're guilty.

750
01:09:25.000 --> 01:09:30.720
No smoke without fire ningingingy, Well, it depends what your

751
01:09:30.720 --> 01:09:38.239
classes smoke, because smoke bombs, that's not fire. And something

752
01:09:38.279 --> 01:09:40.840
can burn without being fire, and cause smoke can't it.

753
01:09:42.079 --> 01:09:46.119
I mean, I've I've overcooked, I've burnt food in the past.

754
01:09:46.560 --> 01:09:51.479
That's called smoke. Wasn't on fire, just burnt burnt food.

755
01:09:52.279 --> 01:09:57.279
If you've dropped a big, massive, ten ton bag of

756
01:09:57.399 --> 01:10:05.159
flower on the floor, that's going to look like smoke,

757
01:10:07.800 --> 01:10:10.239
you know, that's basically and it might not be smoke,

758
01:10:10.239 --> 01:10:13.720
but it's going to look like smoke. So yeah, the

759
01:10:13.800 --> 01:10:18.960
whole idea of all no smoke, no, that's just ridiculous.

760
01:10:20.039 --> 01:10:21.760
I should know. Somebody used to say that it's like

761
01:10:22.960 --> 01:10:26.239
it's it was hard because I was saying, you realize

762
01:10:26.239 --> 01:10:29.399
that's a really dumb saying. Well, my parents used to

763
01:10:29.479 --> 01:10:36.720
say that I said, well, you call it my parents dumb.

764
01:10:36.760 --> 01:10:43.680
Said no, saying dumb things doesn't mean someone's dumb. But

765
01:10:43.760 --> 01:10:49.800
that is a dumb saying. It's it's just if you've

766
01:10:49.800 --> 01:10:53.479
got any kind of brain power, you'd realize if you

767
01:10:53.560 --> 01:10:58.600
really look at the saying, then you'd know that it's

768
01:10:58.600 --> 01:11:02.319
the idea of saying no smoke out fire that everybody.

769
01:11:02.399 --> 01:11:04.439
I mean, yeah, we're all guilty of something I suppose,

770
01:11:04.479 --> 01:11:09.199
isn't we But if someone gets accused of, I don't know,

771
01:11:09.399 --> 01:11:15.880
stealing the crown jewels, then they must be guilty. It's like, no,

772
01:11:17.159 --> 01:11:22.359
they might have accidentally. Maybe they were drunk, they walked

773
01:11:22.399 --> 01:11:26.399
into the palace, didn't mean to, you know, perhaps they

774
01:11:26.399 --> 01:11:29.479
were looking for Burger King and they just stumbled down

775
01:11:29.560 --> 01:11:32.399
some steps, walked through the wrong door, and there you

776
01:11:32.439 --> 01:11:37.239
are the crown and all the prince, the King's jewels

777
01:11:37.239 --> 01:11:40.239
and stuff. So and he thinks, oh, I'm at the

778
01:11:40.239 --> 01:11:42.880
Burger King, because that's the Burger King, isn't it with

779
01:11:43.000 --> 01:11:45.159
the crown in that? So he's thinking, I wonder what

780
01:11:45.199 --> 01:11:47.800
it's like to have the Burger King's.

781
01:11:49.159 --> 01:11:50.199
Crown.

782
01:11:50.319 --> 01:11:52.880
And then he thought, oh, maybe I remember they were

783
01:11:52.880 --> 01:11:55.840
giving stuff away, weren't they burger king. I didn't realize

784
01:11:55.880 --> 01:11:59.840
it would be jewels, priceless jewels. So he just put

785
01:11:59.880 --> 01:12:03.079
the crown on his head and he doesn't intend to

786
01:12:03.119 --> 01:12:04.840
take it home with him, but he thought he might

787
01:12:04.880 --> 01:12:07.239
as well just walk around town giving it the bigin,

788
01:12:07.840 --> 01:12:10.640
you know, seeing if people treating a bit more respectfully,

789
01:12:12.119 --> 01:12:19.399
it gets arrested. Oh automatically guilty. No, see, there's more

790
01:12:19.439 --> 01:12:23.920
to it. It's just like everyone trying to simplify everything.

791
01:12:27.399 --> 01:12:32.239
Yeah yeah, yank again, gain yah yeah yet yeah, so

792
01:12:32.399 --> 01:12:36.159
yeah that's it. Really, So how do you feel?

793
01:12:38.680 --> 01:12:38.920
Miss?

794
01:12:38.920 --> 01:12:43.760
Some people I am annoyed keep talking about crown George.

795
01:12:43.560 --> 01:12:47.079
Being Oh those crown jewels have been in the Raw

796
01:12:47.239 --> 01:12:52.000
family for hundreds of years. How dares someone looking just

797
01:12:52.039 --> 01:12:54.800
for a burger steal the crown jewels?

798
01:12:55.359 --> 01:12:59.439
It didn't really happen. It was just an analogy. It

799
01:12:59.560 --> 01:13:07.319
was just little story. Wasn't real. It wasn't real. But

800
01:13:07.319 --> 01:13:12.600
he didn't talk about stupid stitions. Yeah I know. I

801
01:13:12.640 --> 01:13:16.479
did a whole recording on stupid stitions years ago, and

802
01:13:22.439 --> 01:13:26.640
it's it's in the same category as no smoke without

803
01:13:26.680 --> 01:13:32.760
fire or no no good deed goes unpunished. I mean,

804
01:13:32.800 --> 01:13:41.880
how negative is that? It's come on, people, let's just

805
01:13:44.439 --> 01:13:47.760
I think there should be some kind of law just

806
01:13:47.880 --> 01:13:54.880
like so we we we ban those sayings, just ban them,

807
01:13:55.119 --> 01:13:58.520
like no, they're now as bad as some of the

808
01:13:58.560 --> 01:14:00.720
other words that we're not allowed to say. So I

809
01:14:00.800 --> 01:14:08.159
was going to say, no, I cannot say that. Wow,

810
01:14:08.319 --> 01:14:11.840
they'd have to have a whole I have to build

811
01:14:11.880 --> 01:14:16.000
another thousand prisons in the country just for people that

812
01:14:16.159 --> 01:14:22.760
use cliches, old sayings, things just they say I don't

813
01:14:22.760 --> 01:14:24.960
even know what they don't think about what they're saying.

814
01:14:25.560 --> 01:14:28.600
I'm saying it because my father said it, my mother

815
01:14:28.720 --> 01:14:32.039
says it, and I'm just saying it. My friends say

816
01:14:32.079 --> 01:14:35.840
it on an end of virtual I called my friends

817
01:14:36.800 --> 01:14:40.800
and this I do find that funny. Sometimes I've met

818
01:14:40.800 --> 01:14:43.760
people in the past and I like, wow, just it's

819
01:14:43.760 --> 01:14:46.319
blown me away with maybe they're from a different place

820
01:14:48.439 --> 01:14:52.640
and everything they say is original to me. It's like wow,

821
01:14:54.439 --> 01:14:57.800
And then you visit where they live and everybody's saying

822
01:14:57.840 --> 01:15:02.960
the same things, everybody's got the same mannerisms, and you

823
01:15:03.039 --> 01:15:08.439
realize there's very little original about that person. What you

824
01:15:08.479 --> 01:15:11.840
perhaps liked about them is you thought maybe it was

825
01:15:11.840 --> 01:15:22.640
their personality, but it's almost not pretend personality but going

826
01:15:22.680 --> 01:15:29.239
along with it personality and mimicking. I used to do that.

827
01:15:29.840 --> 01:15:32.359
I used to be quite highly influenced by who I

828
01:15:32.439 --> 01:15:36.199
was around. So if I was around someone that said

829
01:15:36.920 --> 01:15:38.359
you know what I mean, you know what I mean,

830
01:15:38.880 --> 01:15:40.399
you know what I mean, they did that a lot,

831
01:15:40.680 --> 01:15:44.000
I'd start saying it, you know what I mean, you

832
01:15:44.039 --> 01:15:47.560
know what I mean? It in it. And there was

833
01:15:47.560 --> 01:15:49.359
a lot of that in London when I lived in London.

834
01:15:49.680 --> 01:15:55.439
In it, and it's like, you get me swear down,

835
01:15:57.680 --> 01:16:00.000
I think even swear down with something that people say

836
01:16:00.039 --> 01:16:02.960
it as a joke and then started to say for real.

837
01:16:06.079 --> 01:16:09.680
And I struggle when I hear someone talking really seriously

838
01:16:09.720 --> 01:16:12.840
about something and they say swear down, like you know,

839
01:16:13.319 --> 01:16:16.520
I'm being honest, I'm being truthful, swear down, I'm like,

840
01:16:18.800 --> 01:16:22.399
I can't. I can't take that seriously. It's difficult.

841
01:16:24.239 --> 01:16:27.199
Anyway.

842
01:16:28.119 --> 01:16:32.279
That's that's what I worry though. You know, I don't

843
01:16:32.279 --> 01:16:34.840
want to imagine a police for knock on doors saying

844
01:16:34.880 --> 01:16:39.720
I'm sorry there's been an accident and I'm fortunately this

845
01:16:39.800 --> 01:16:44.600
has happened, and I'm like, no, no, really, yeah, swear down,

846
01:16:45.800 --> 01:16:48.840
Oh no, that was worse, And what you just told me.

847
01:16:50.840 --> 01:16:50.880
H.

848
01:16:53.239 --> 01:17:05.920
But anyway, it's time to have some breakfast. So this

849
01:17:06.079 --> 01:17:08.199
is really just it's a bit of a silly, bit

850
01:17:08.239 --> 01:17:14.520
of a messing around kind of recording. Has it calmed

851
01:17:14.560 --> 01:17:17.720
you down? Has it relaxed you a bit more? Do

852
01:17:17.760 --> 01:17:21.880
you feel different? That's the bottom line. Do you feel

853
01:17:21.880 --> 01:17:28.079
better than how you did before? I remember, don't be

854
01:17:28.159 --> 01:17:30.840
taking anything serious that I say. I'm just messing around.

855
01:17:31.640 --> 01:17:37.439
It's no serious really if I'm being serious or no,

856
01:17:37.560 --> 01:17:44.079
because then I talk like this, and now the next

857
01:17:44.119 --> 01:17:52.640
thing I say needs your full attention. I don't know

858
01:17:52.640 --> 01:17:59.239
what it would be, but you know, it's like I

859
01:17:59.239 --> 01:18:08.560
I'm here to make a statement. Woo woo, woo woo woo. Yeah,

860
01:18:08.600 --> 01:18:15.199
I don't know. None of my recordings really are supposed

861
01:18:15.239 --> 01:18:24.039
to be taking seriously. They're like a little play around,

862
01:18:26.960 --> 01:18:37.720
maybe useful, maybe not, maybe relaxing, maybe peaceful, perhaps just

863
01:18:39.079 --> 01:18:48.800
a bit of a distraction from what was, And sometimes

864
01:18:48.840 --> 01:18:58.960
that's useful and beneficial. Now that brings me the end

865
01:18:59.199 --> 01:19:02.600
to this week recording. So I'm going to go thank you.

866
01:19:03.159 --> 01:19:06.000
I'm going to go thank you so thank you for listening.

867
01:19:06.439 --> 01:19:09.520
Remember to be kind to yourself, because you do deserve

868
01:19:09.560 --> 01:19:16.039
to be happy and be gentle with yourself. You deserve

869
01:19:16.199 --> 01:19:36.000
to feel safe, lots of love, bye.

870
01:19:31.039 --> 01:19:32.079
Relax.

871
01:19:35.159 --> 01:19:37.760
In a more deep and.

872
01:19:41.479 --> 01:19:48.840
Meaningful way, maybe in a way that can not just

873
01:19:49.119 --> 01:19:59.239
allow you to feel calmer now and throughout the time

874
01:20:00.000 --> 01:20:08.279
we spend together here, not just relaxed at the end

875
01:20:08.319 --> 01:20:12.760
of the recording when it's finished and you can enjoy

876
01:20:12.960 --> 01:20:30.319
that sense of comfort and peace, but also I think

877
01:20:30.359 --> 01:20:41.560
it would be nice to have those feelings of relaxation

878
01:20:43.920 --> 01:20:58.159
continue for longer after the recording has ended, so that

879
01:20:58.279 --> 01:21:10.680
you can still benefit from listening to my voice, maybe

880
01:21:10.760 --> 01:21:22.159
in a few hours time, perhaps tomorrow, and then by

881
01:21:22.279 --> 01:21:30.239
listening regularly, especially if you find like some people do,

882
01:21:30.600 --> 01:21:34.279
and myself as well. I sometimes I find one particular

883
01:21:34.359 --> 01:21:44.399
recording that really resonates with me, and I just listen

884
01:21:44.479 --> 01:21:49.760
to it over and over again every morning, every evening.

885
01:21:57.399 --> 01:22:02.039
There was this recording from We're going back to about

886
01:22:02.199 --> 01:22:07.199
nineteen ninety nine. It was it wasn't hypnosis, but it

887
01:22:07.279 --> 01:22:12.319
was a guided visualizations. It kind of was hypnosis, really,

888
01:22:14.800 --> 01:22:20.000
and I managed to find it again and it still

889
01:22:20.079 --> 01:22:25.680
has the same effect on me, And part of it

890
01:22:25.840 --> 01:22:40.560
was the person's voice relaxed me just felt so peaceful,

891
01:22:42.680 --> 01:22:49.159
and I'd look forward to listening to her in the

892
01:22:49.239 --> 01:22:59.880
morning and in the evening. And I knew before even

893
01:23:00.680 --> 01:23:09.159
pressing the play button that since I've done that, pressed

894
01:23:09.199 --> 01:23:17.760
the play button. This is in the days of CD

895
01:23:17.920 --> 01:23:26.600
players pressed the play button. In fact, it might have

896
01:23:26.680 --> 01:23:31.039
even been a tape tape recorder. I'd lie down on

897
01:23:31.039 --> 01:23:43.920
the bed and then even without necessarily listening to her

898
01:23:44.079 --> 01:23:57.039
words because I had to memorized. Really, it was as

899
01:23:57.079 --> 01:24:07.760
if my body knew exactly what to do, and the

900
01:24:07.920 --> 01:24:29.960
muscles just almost went into automatic relaxation, and I remember

901
01:24:30.079 --> 01:24:44.119
my mind would slow down. Now. Now, I was listening

902
01:24:44.159 --> 01:24:52.560
to this recording in the early days of learning hypnosis,

903
01:24:53.479 --> 01:25:01.319
and long before I ever made any video or audio

904
01:25:01.359 --> 01:25:06.159
recordings myself, because I didn't start doing that till two

905
01:25:06.159 --> 01:25:22.199
thousand and six. But I knew, I knew how helpful

906
01:25:24.039 --> 01:25:35.600
I found being able to just let go, to have

907
01:25:35.800 --> 01:25:48.720
that trust in the person that I'm listening to, knowing

908
01:25:48.760 --> 01:25:56.720
that it's going to be just as relaxing, if not

909
01:25:56.840 --> 01:26:06.159
more so. Each time you hear my voice, you may

910
01:26:06.199 --> 01:26:17.800
feel the same. Some people have been listening to me

911
01:26:18.039 --> 01:26:31.960
for over a decade, maybe not solidly, obviously not twenty

912
01:26:31.960 --> 01:26:39.960
four hours a day, but maybe people come back. Some

913
01:26:40.000 --> 01:26:54.840
people may be listen every day. That's something that I

914
01:26:54.920 --> 01:27:10.920
do which you may not realize by listening, is when

915
01:27:11.199 --> 01:27:26.680
I record these recordings. Now. For example, I also am

916
01:27:26.920 --> 01:27:40.760
affected by the words that I say. So if I

917
01:27:40.760 --> 01:27:48.119
said to you, focus on your feet, notice your feet relaxing,

918
01:27:51.600 --> 01:27:59.439
I will be focusing on my feet. I will be

919
01:27:59.560 --> 01:28:16.920
noticed in my feet relaxing. If I said, focus on

920
01:28:17.000 --> 01:28:25.199
your hands, and maybe notice the difference between each hand,

921
01:28:28.880 --> 01:28:35.600
Perhaps notice the the air in the room, the temperature

922
01:28:35.680 --> 01:28:47.520
of the room. On the backs of your hands, you

923
01:28:47.680 --> 01:28:51.720
may start to notice what almost feels like a very

924
01:28:51.920 --> 01:29:00.319
light breeze, even though there may not be any viper

925
01:29:00.479 --> 01:29:13.479
breeze at all where you are right now. And as

926
01:29:13.640 --> 01:29:27.359
you become aware of your hands, I'm also aware of

927
01:29:27.439 --> 01:29:35.760
how relaxed my hands our feeling.

928
01:29:37.159 --> 01:29:46.960
Now.

929
01:29:52.159 --> 01:29:57.960
And when it comes to potentially drifting off to sleep,

930
01:29:59.079 --> 01:30:11.640
which may be the reason you're listening, I also feel

931
01:30:11.800 --> 01:30:26.039
drowsy when I make these recordings. I also notice my

932
01:30:26.319 --> 01:30:42.640
mind drifting. In fact, at times I've actually fallen asleep

933
01:30:48.239 --> 01:31:02.399
without even noticing, and then I carry on talking and

934
01:31:02.479 --> 01:31:07.960
it's only when I listen back to do the editing

935
01:31:11.720 --> 01:31:17.840
I hear snoring, and I think, I don't remember snoring.

936
01:31:21.119 --> 01:31:27.960
I remember talking. This snoring was a pig turned up.

937
01:31:31.920 --> 01:31:39.359
That's why I sound like when I snare and I

938
01:31:39.399 --> 01:31:52.880
get really into the whole experience. I don't know how

939
01:31:53.000 --> 01:32:05.560
you feel, how relaxed you feel in your feet, how

940
01:32:05.760 --> 01:32:31.159
relaxed you feel in your hands. I have noticed more

941
01:32:31.279 --> 01:32:47.880
and more that the more relaxed, deeper level of comfort

942
01:32:49.880 --> 01:33:05.039
you feel, the easier your breathing becomes. It's almost like

943
01:33:07.840 --> 01:33:25.840
that additional muscle relaxation. So this allows you the breve

944
01:33:26.239 --> 01:33:52.159
easier without necessarily focusing on your breath, however, being able

945
01:33:52.239 --> 01:34:21.560
to notice the ease in which you breathe so naturally.

946
01:34:36.199 --> 01:35:18.199
You breathe so very easily and smoothly. Whenever I imagine

947
01:35:18.880 --> 01:35:34.960
my breathing improving, when I've got my eyes closed, I

948
01:35:35.199 --> 01:35:48.640
tend to visualize a beautiful field with trees and flowers

949
01:35:55.439 --> 01:36:28.560
producing all that life. Giving up sitchen. It feels nice two,

950
01:36:30.039 --> 01:36:50.039
if nothing else, just taking some time away from everything,

951
01:37:00.319 --> 01:37:32.840
enjoying that feeling of peace serenity with a joyful heart.

952
01:37:58.199 --> 01:38:00.279
Time seems to just.

953
01:38:01.960 --> 01:38:03.439
Drip by.

954
01:38:07.760 --> 01:38:57.600
So very slowly, relaxed, so deeply, peaceful, completely unattached to

955
01:38:58.479 --> 01:39:55.439
any thought whatsoever in this moment, completely free, noticing that

956
01:40:03.000 --> 01:40:49.560
your mind has slowed down, slowed down because nothing really

957
01:40:49.760 --> 01:41:20.359
requires your attention. You can enjoy the physical sensations of

958
01:41:20.520 --> 01:41:32.960
allowing the stress to rip out of your body, to

959
01:41:33.079 --> 01:41:56.680
appear out of every part of your body, and being

960
01:41:57.159 --> 01:42:35.840
released from your brain in your mind slowly but surely.

961
01:42:42.680 --> 01:43:20.039
The muscles in your legs remax rs really, so very deeply,

962
01:43:29.800 --> 01:44:00.880
reas so deeply, and the feeings, the pleasant feelings in

963
01:44:00.960 --> 01:44:25.479
your arms and shoulders, deepening each part of your body

964
01:44:28.800 --> 01:45:07.199
further and deeper and deeper. Noticing the feelings in the

965
01:45:07.279 --> 01:46:09.319
back of your neck, feelings in your wrists, muscles in

966
01:46:09.600 --> 01:46:53.119
front of your body. I all say, feeling peaceful deeply,

967
01:47:03.560 --> 01:47:26.600
there's a sense of peace spreads through your very core.

968
01:47:44.359 --> 01:48:04.279
Even when you focus on your mind. Her mind becomes

969
01:48:11.600 --> 01:49:34.479
be and slower, even deeper, relaxing, so very slow. His stomach,

970
01:49:48.560 --> 01:49:50.640
he's Forllin's stomach.

971
01:50:12.760 --> 01:50:13.560
Your back.

972
01:50:18.840 --> 01:50:47.680
Notice Notice how relaxed you'd never fear in the hole

973
01:50:48.039 --> 01:51:20.880
of your back. Your spy from your brain all the

974
01:51:20.960 --> 01:51:29.680
way down the middle of your back, sending and receiving

975
01:51:32.039 --> 01:52:02.840
millions of messages every day, deep coomfort increasing deep playing

976
01:52:03.239 --> 01:53:08.479
ri you me relax spreading those signals down your spine

977
01:53:08.600 --> 01:53:31.479
or cord into air, every part of your body, your

978
01:53:31.600 --> 01:54:20.119
shins and your calf, muscles, your elbows, Feelings of peace

979
01:54:23.039 --> 01:54:37.000
and tranquility, spreading through your body, tips of your toes,

980
01:54:41.239 --> 01:54:52.760
to your eyes, your fingers, all the way to your

981
01:54:52.800 --> 01:56:02.760
lower back. On the thinker re thinker peace drifting mind

982
01:56:06.479 --> 01:56:30.119
just wandering away, happy to let go, let go completely,

983
01:56:32.520 --> 01:57:30.560
let go, so tranquil, the whole body enjoying a sensor,

984
01:57:55.279 --> 01:59:56.039
lett him go, he no peace, enjoy the space, this space.

985
01:59:58.479 --> 01:59:59.680
Of peace.

986
02:00:02.800 --> 02:02:25.439
In safety, so fary, relaxed, letting go. Maybe we can

987
02:02:25.720 --> 02:02:37.039
just focus on the different parts of your body, just

988
02:02:37.439 --> 02:03:04.399
to notice a.

989
02:03:04.640 --> 02:03:07.439
Forehead in your eyes.

990
02:03:39.840 --> 02:04:26.319
Ure so lose, noticing the sense of complete freedom, absolute freedom,

991
02:05:12.319 --> 02:06:23.800
prif prift, peace for energy, peace to breeze, much easier.

992
02:07:04.600 --> 02:07:04.960
Loose.

993
02:07:26.199 --> 02:07:37.800
You may have or may not have noticed your mind

994
02:07:38.520 --> 02:08:40.279
drifting peaceful, moveingly, even more deeply in the direction of

995
02:08:45.079 --> 02:10:58.920
total blissful peace, blissful peace, Christ total peace, com so calm,

996
02:10:59.039 --> 02:12:11.039
letting go peace with mind Rexed Foday, Sir baxed, so relaxed.

997
02:12:35.359 --> 02:13:02.199
Your body feels almost invisible, so very relaxed. I'm peaceful,

998
02:13:08.560 --> 02:13:33.279
so peaceful, real.

999
02:13:40.239 --> 02:14:16.199
Lika, so peaceful, mhm.

1000
02:14:16.239 --> 02:14:22.520
And you could start to notice that you are feeling

1001
02:14:22.880 --> 02:14:34.119
more relaxed, even though I've not purposely focused your mind

1002
02:14:35.079 --> 02:14:42.640
upon that sense of physical comfort that is growing within

1003
02:14:42.760 --> 02:14:55.920
you throughout your body, and your mind starts to slow down,

1004
02:14:56.840 --> 02:15:04.039
and that could be almost in recognition of I guess

1005
02:15:04.439 --> 02:15:16.960
my speech not being particularly fast and things just generally

1006
02:15:18.600 --> 02:15:29.640
feel calmer. Just by listening to my voice, you give

1007
02:15:29.680 --> 02:15:37.840
yourself an opportunity to take a break from the day,

1008
02:15:38.720 --> 02:15:46.239
take a break from your life as it is, and

1009
02:15:46.359 --> 02:15:54.159
to give yourself a rest, giving yourself permission to take

1010
02:15:54.199 --> 02:15:59.760
some time off and to allow your body to relax

1011
02:16:01.479 --> 02:16:09.439
and allow your mind to slow down, which in turn

1012
02:16:12.039 --> 02:16:17.079
releases the tension and it stresses that you had in

1013
02:16:17.119 --> 02:16:26.960
your body. It's almost as if the parts of your

1014
02:16:27.000 --> 02:16:39.040
body just open up, allowing the negativity out and at

1015
02:16:39.040 --> 02:16:48.000
the same time replacing that negativity with positive heathing energy,

1016
02:16:50.399 --> 02:16:55.040
which then fills your body up and your mind to

1017
02:16:56.639 --> 02:17:11.120
also start us to appreciate those feelings of increasing confidence,

1018
02:17:14.959 --> 02:17:31.600
an almost uplifting feeling, positive healing, an energy that spreads

1019
02:17:32.000 --> 02:17:42.840
through your body like a wave of comfort and all

1020
02:17:42.920 --> 02:17:54.959
this comes from just allowing yourself a few minutes, maybe

1021
02:17:55.079 --> 02:17:57.719
half an hour, however long you want it to be,

1022
02:17:59.559 --> 02:18:13.440
just rest and allow your mind and your body to

1023
02:18:13.520 --> 02:18:30.600
almost reset itself to the settings of comfort and relaxation, calmness,

1024
02:18:34.399 --> 02:18:43.799
which allows more room for feelings of pleasure and happiness

1025
02:18:47.799 --> 02:18:56.920
to move around your body and into your mind, almost

1026
02:18:57.399 --> 02:19:02.040
as if your mind and your body are sinking together,

1027
02:19:06.280 --> 02:19:16.360
almost mirroring each other with that growing positivity and calmness,

1028
02:19:21.040 --> 02:19:28.280
And it feels nice. It really does feel nice to

1029
02:19:28.440 --> 02:19:34.200
know that you are the one that has allowed yourself

1030
02:19:37.600 --> 02:19:49.840
to feel more comfort and to experience more of this

1031
02:19:51.600 --> 02:20:07.079
deep relaxation spreading throughout your body. And as I focus

1032
02:20:08.319 --> 02:20:14.559
on each part of your body, you can notice that.

1033
02:20:14.319 --> 02:20:15.280
That part.

1034
02:20:18.959 --> 02:20:31.479
Becomes even more relaxed just by focusing on it. It

1035
02:20:31.600 --> 02:20:45.280
becomes even more calm and comfortable just by focusing. And

1036
02:20:45.319 --> 02:20:51.200
as I move down your body, starting at your head,

1037
02:20:53.559 --> 02:21:00.280
the parts that you've already focused on will continue to

1038
02:21:00.440 --> 02:21:08.079
relax deeply, and those parts that we've not yet focused

1039
02:21:08.120 --> 02:21:21.520
on or just automatically release any remaining tension in anticipation

1040
02:21:21.879 --> 02:21:26.559
of even more comfort about to come.

1041
02:21:32.040 --> 02:21:32.440
Now.

1042
02:21:34.639 --> 02:21:40.840
I'm going to start by focusing on your forehead. Just

1043
02:21:41.000 --> 02:21:49.479
being aware of the feelings of your forehead and any

1044
02:21:49.520 --> 02:21:57.079
background sounds like mister Herbert the Pigeon can just allow

1045
02:21:57.159 --> 02:22:04.319
you to feel even more relaxed. Just means you're in

1046
02:22:04.360 --> 02:22:12.440
the moment. This isn't this isn't a sterile environment. This

1047
02:22:12.639 --> 02:22:20.479
is the world. I live in the countryside, so there's

1048
02:22:20.559 --> 02:22:30.920
lots of nature sounds around. So as you focus on

1049
02:22:30.959 --> 02:22:38.600
your forehead, just notice how it becomes even more relaxed

1050
02:22:38.959 --> 02:22:47.920
as you focus only on my voice and that part

1051
02:22:48.040 --> 02:22:58.840
of your body. Moving down to your eyes, focusing on

1052
02:22:58.920 --> 02:23:12.239
your eyes, noticing how your eyelids feel so heavy yet

1053
02:23:12.479 --> 02:23:19.719
so light at the same time, and all the muscles

1054
02:23:19.799 --> 02:23:32.280
around your eyes relaxing completely. Moving your focus down to

1055
02:23:32.360 --> 02:23:39.440
your mouth, your lips, your tongue, your teeth, and your gumbs,

1056
02:23:41.760 --> 02:23:56.479
the whole of your mouth relaxing, calm and loose. As

1057
02:23:56.520 --> 02:24:04.600
you focus now on your jaw, not just the parts

1058
02:24:04.600 --> 02:24:09.040
of your jaw near your mouth and your chin, but

1059
02:24:09.239 --> 02:24:13.360
all the way up the size of your face to

1060
02:24:13.440 --> 02:24:28.040
your ears, the hole of your jaw, feeding more relaxed.

1061
02:24:31.399 --> 02:24:39.959
And calm.

1062
02:24:40.280 --> 02:24:49.440
Focusing on your neck, the front of your neck and

1063
02:24:49.479 --> 02:25:02.520
your throat, relaxing and loose and calm. The sides of

1064
02:25:02.600 --> 02:25:08.159
your neck, the right and left side of your neck.

1065
02:25:10.799 --> 02:25:26.680
Relax and lease and calm. And now the back of

1066
02:25:26.760 --> 02:25:27.319
your neck.

1067
02:25:30.559 --> 02:25:40.760
Focusing on the back of your neck, letting go of

1068
02:25:40.799 --> 02:25:47.719
any tension that may have been there before, and enjoying

1069
02:25:48.040 --> 02:26:01.079
that sense of increasing comfort and release that you can

1070
02:26:01.079 --> 02:26:12.239
experience in the back of your neck. Moving down your

1071
02:26:12.360 --> 02:26:19.680
back and moving either side of your spine right from

1072
02:26:19.719 --> 02:26:20.280
the top of.

1073
02:26:20.319 --> 02:26:21.200
Your back.

1074
02:26:22.799 --> 02:26:26.440
All the way down to the bottom of your back,

1075
02:26:32.479 --> 02:26:43.799
down to your lower back. And as you move up

1076
02:26:43.840 --> 02:26:52.639
and down your spine, you can feel the muscles either

1077
02:26:52.799 --> 02:27:06.360
side of your spine relaxing even more. And as those

1078
02:27:06.479 --> 02:27:15.920
muscles relax, that sense of comfort starts to spread outwards

1079
02:27:17.479 --> 02:27:27.159
from your spine into both sides of your back, the

1080
02:27:27.200 --> 02:27:30.719
top of your back, the middle and your lower back.

1081
02:27:34.239 --> 02:27:41.399
And as you scan gently and slowly up and down

1082
02:27:41.559 --> 02:27:46.639
your back, there's the muscles in the top of your

1083
02:27:46.719 --> 02:27:56.639
back relax and become looser. The muscles in the middle

1084
02:27:56.719 --> 02:28:04.040
of your back also seem to just almost divide from

1085
02:28:04.079 --> 02:28:17.559
each other, separating and almost melting, And in your lower

1086
02:28:17.600 --> 02:28:28.399
back there seems to be an extra special feeling of

1087
02:28:28.520 --> 02:28:40.520
comfort that spreads into your hips, sit down your lower back,

1088
02:28:40.879 --> 02:28:48.879
into your hips, into the area where your cosis are,

1089
02:28:52.399 --> 02:28:58.639
and into your buttocks, and all those muscles that spread

1090
02:29:01.319 --> 02:29:11.079
from your lower back into your hip area start to melt,

1091
02:29:15.559 --> 02:29:28.440
start to really let go, and even nowhere about to

1092
02:29:28.520 --> 02:29:35.319
focus on your shoulders, your back and your spine will

1093
02:29:35.319 --> 02:29:56.520
continue to let go, continue to relax so calmly, and

1094
02:29:56.639 --> 02:30:01.719
as you focus on your shoulders, you may notice that

1095
02:30:01.840 --> 02:30:33.360
they're already feeling really loose, they're already feeding, calm and feeling.

1096
02:30:37.479 --> 02:30:45.840
Those muscles then move from your neck into your shoulders

1097
02:30:52.360 --> 02:31:04.040
feel so soft and gentle, so smooth.

1098
02:31:09.559 --> 02:31:21.920
And calm.

1099
02:31:21.959 --> 02:31:34.879
The feeding in your shoulders seens to spread deep into

1100
02:31:34.920 --> 02:31:45.360
your shoulders, that sense of relaxation, not just traveling deeply

1101
02:31:45.719 --> 02:31:53.200
into your muscles, but also relaxing.

1102
02:31:55.239 --> 02:31:56.719
The bones.

1103
02:32:02.040 --> 02:32:10.520
And moving all away to underneath your arms, relaxing the

1104
02:32:10.760 --> 02:32:16.079
whole area between the tops of your shoulders and underneath

1105
02:32:16.120 --> 02:32:35.239
your arms healing. You feel so relaxed and comfortable in

1106
02:32:35.360 --> 02:32:55.479
your shoulders. Who sends that deep healing message into your arms?

1107
02:33:02.079 --> 02:33:07.200
You may feel almost as if your arms are not

1108
02:33:07.280 --> 02:33:30.200
even there, because they're so relaxed, so deeply relaxed, so

1109
02:33:30.200 --> 02:34:01.040
so calm.

1110
02:33:46.520 --> 02:33:46.760
So.

1111
02:33:53.360 --> 02:34:08.840
Loose, not feeling spreading all the way down your arms,

1112
02:34:11.120 --> 02:34:41.719
two elbows, including your elbows circumforts, spreads or away into wrists,

1113
02:34:44.040 --> 02:34:59.159
your forearments and your wrists being so heavy. Yet at

1114
02:34:59.280 --> 02:35:39.559
the same time sunlight and gentle focus.

1115
02:35:42.239 --> 02:35:43.840
Now on.

1116
02:35:45.959 --> 02:36:10.159
Your hands, my hands.

1117
02:36:15.879 --> 02:36:45.520
So peaceful in your hands. There's the sense of real peace.

1118
02:36:57.200 --> 02:37:11.000
It just seems to feel so familiar when your hands

1119
02:37:11.360 --> 02:38:48.360
relax deeply, ees your things. You thing is said, you

1120
02:38:48.559 --> 02:39:22.120
think it tips Moving your attention to the front of

1121
02:39:22.159 --> 02:40:59.040
your body, so comfortable, Moving your focus to your legs,

1122
02:41:11.559 --> 02:41:13.520
a lot musculs.

1123
02:41:15.040 --> 02:41:33.959
In your thighs, your knees.

1124
02:41:37.520 --> 02:42:15.239
So relaxed, the carved muscles and just shins co puzya

1125
02:43:07.719 --> 02:44:28.520
four and the faathing and your feet so peaceful, so.

1126
02:44:28.719 --> 02:45:24.559
Calm, so peaceful, so calm, so peaceful, so calm, so.

1127
02:45:26.440 --> 02:45:45.159
Peace f RelA sin peace fall.

1128
02:45:48.440 --> 02:45:49.920
So come.

1129
02:45:57.520 --> 02:46:04.239
Loving that deep relaxing should just spread your chest and

1130
02:46:04.360 --> 02:46:08.959
your stomach, so.

1131
02:46:18.239 --> 02:46:37.319
Letting go of everything. So I'm gonna start counting down now,

1132
02:46:39.959 --> 02:46:48.680
from twenty down to one. You can imagine in a

1133
02:46:48.719 --> 02:46:54.559
way it's like just walking down some steps and each

1134
02:46:54.719 --> 02:47:00.440
step or twenty steps, and each step represents a level

1135
02:47:00.920 --> 02:47:13.680
of comfort. Each step represents a deepening of that comfort,

1136
02:47:20.280 --> 02:47:26.159
and the firvies you walk down those steps, the deeper

1137
02:47:26.399 --> 02:48:44.000
and more relaxed you feel. So starting with number twenty twenty, nineteen, eighteen,

1138
02:49:21.760 --> 02:56:26.159
seventeen sixteen three four four see too well five eight

1139
02:57:31.520 --> 03:00:34.040
nine hey seven.

1140
03:00:11.559 --> 03:01:12.000
Us four.

1141
03:02:27.000 --> 03:03:47.040
Five four.

1142
03:05:04.079 --> 03:08:16.040
Fo one. And now.

1143
03:08:19.520 --> 03:08:32.239
As you focus on your eyes, we're gonna count down

1144
03:08:32.559 --> 03:08:48.360
from ten dout one, focusing just on your eyes, your eyelids,

1145
03:08:48.799 --> 03:08:57.719
the muscles around your eyes, your eye walls themselves, a

1146
03:08:57.760 --> 03:09:14.680
whole area that makes up your eye. And as we

1147
03:09:14.879 --> 03:09:23.479
count down from ten down to one, whilst focusing on

1148
03:09:23.600 --> 03:09:38.959
your eyes, you will become twice is relaxed with each

1149
03:09:39.200 --> 03:09:51.879
number counting down that you may find the all you

1150
03:09:51.959 --> 03:09:57.760
want to do is just to drift off to sleep.

1151
03:10:00.719 --> 03:10:07.399
And if that's what you want, then just allow yourself

1152
03:10:07.479 --> 03:10:22.120
to do that. Now, focusing on your eyes, I'm going

1153
03:10:22.200 --> 03:10:32.319
to begin counting down from ten down to one right now,

1154
03:10:40.760 --> 03:15:51.639
ten nine eight seven four five four.

1155
03:17:04.360 --> 03:21:03.319
Three two.

1156
03:19:38.520 --> 03:19:38.840
One.

1157
03:19:45.079 --> 03:20:01.239
So count and down from ten to one ten nine

1158
03:20:01.520 --> 03:20:07.680
eight seven six.

1159
03:20:09.559 --> 03:20:12.799
Five four.

1160
03:20:15.360 --> 03:20:30.200
Three two one. And maybe that was a bit too

1161
03:20:30.280 --> 03:20:34.600
quick in order to relax. Maybe it's a bit too

1162
03:20:34.639 --> 03:20:40.680
fast for you to notice the calming of your body,

1163
03:20:43.879 --> 03:20:48.479
maybe even a little bit of pressure there, Like you're

1164
03:20:48.479 --> 03:20:51.319
counting down from ten to one. Would you expect me

1165
03:20:51.399 --> 03:20:54.879
to do? Man, expect me to stick go with floppy

1166
03:20:56.159 --> 03:21:05.719
just because you're counting down. We could try again, but

1167
03:21:05.799 --> 03:21:11.639
this time I go a bit slower this time, as

1168
03:21:11.680 --> 03:21:16.600
you focus on the whole of your body before we

1169
03:21:16.799 --> 03:21:23.879
focus on your legs. Just notice how your body does

1170
03:21:25.600 --> 03:21:38.799
start to feel more relaxed with every number that I

1171
03:21:38.920 --> 03:22:50.559
count down ten nine, eight, seven, six, five, four, three

1172
03:22:50.920 --> 03:23:28.680
two one, And just notice how how you feel generally,

1173
03:23:29.040 --> 03:23:43.399
how your body feels. It's not necessarily even about counting

1174
03:23:43.479 --> 03:23:50.799
down from ten to one. It's that space that you have,

1175
03:23:51.959 --> 03:24:10.440
that space between being active physically or mentally to just

1176
03:24:15.159 --> 03:24:20.360
sitting or lying down and just being there, not doing anything,

1177
03:24:20.520 --> 03:24:27.200
not saying anything, or needing to think about anything. So

1178
03:24:27.840 --> 03:24:30.879
it opens up a space, you know, a bit of

1179
03:24:30.920 --> 03:24:41.920
a space, a gap. And the more I cam down

1180
03:24:41.959 --> 03:24:49.360
from ten to one, the bigger that gap becomes. So

1181
03:24:49.479 --> 03:25:01.879
there's that gap of calmness, of comfort, relaxation. It's a

1182
03:25:02.000 --> 03:25:16.120
nice feeling, and it moves those stresses or discomforts physically

1183
03:25:16.200 --> 03:25:35.280
or emotionally, moves them away. Allows you to just slow down,

1184
03:25:38.840 --> 03:25:41.799
someone to count again from ten down to one, and

1185
03:25:41.959 --> 03:25:51.959
notice that gap widening, the gap, And as it widens,

1186
03:25:52.000 --> 03:25:58.079
it's almost like the thestress and attention falls into the

1187
03:25:58.120 --> 03:26:16.040
gap and gives you that distance, that space.

1188
03:26:18.360 --> 03:26:24.079
Now ten.

1189
03:26:28.159 --> 03:28:04.319
Nine, eight, seven, six, five, four, three two.

1190
03:28:12.879 --> 03:28:16.959
One.

1191
03:28:25.040 --> 03:28:29.200
How does your body feel.

1192
03:28:31.000 --> 03:28:42.200
Now?

1193
03:28:43.920 --> 03:28:56.600
Can you notice that you feeling calmer? Do you feeling

1194
03:28:58.920 --> 03:29:26.120
more relaxed? Next, as we now focus on your legs,

1195
03:29:26.280 --> 03:29:46.920
just your legs, We're just gonna start with focusing on

1196
03:29:47.159 --> 03:30:06.319
your thighs. Of course, it's not the most exciting thing

1197
03:30:06.479 --> 03:30:13.040
to be doing because I'm sure like most of your

1198
03:30:13.040 --> 03:30:24.760
body is not a lot going on right now. Just

1199
03:30:24.920 --> 03:30:31.079
focusing on the whole of your thighs, the tops of

1200
03:30:31.120 --> 03:30:37.239
your thighs, the sides of your thighs, the bottoms of

1201
03:30:37.280 --> 03:30:44.319
your thighs, your outer thighs, and your inner thighs. Basically

1202
03:30:44.440 --> 03:30:48.120
the whole of your thigh that leads into your hip

1203
03:30:52.159 --> 03:31:02.920
and it goes down to your knee joint. Now, this

1204
03:31:03.079 --> 03:31:10.559
is a big area. It's a very heavy area. It's

1205
03:31:10.719 --> 03:31:17.120
very strong. Probably the strongest muscles in your body are

1206
03:31:17.200 --> 03:31:33.559
in your thighs. But I don't think we perhaps give

1207
03:31:33.680 --> 03:31:46.959
enough attention to our thighs. Perhaps we don't acknowledge how

1208
03:31:47.000 --> 03:32:08.959
important our thighs are to our lives, how much they

1209
03:32:09.000 --> 03:32:23.040
actually do for us all through our lives. And it

1210
03:32:23.079 --> 03:32:28.239
may seem to sound really weird, but I think that

1211
03:32:28.399 --> 03:32:36.440
all of our body parts, especially our thighs, need some TLC,

1212
03:32:39.639 --> 03:32:52.319
a bit of love shown, a bit of acknowledgement. I

1213
03:32:52.440 --> 03:33:01.879
thank you gratitude for what our thighs do for us.

1214
03:33:08.079 --> 03:33:13.680
And I know this may sound a bit strange. Maybe

1215
03:33:13.760 --> 03:33:16.600
you think, why am I surely how I should be

1216
03:33:16.600 --> 03:33:21.399
out in the garden hugging a tree or something. Well,

1217
03:33:25.520 --> 03:33:27.959
it's hard to set a microphone up on a tree.

1218
03:33:28.840 --> 03:33:31.120
That's why I'm doing this indoors. Otherwise I would be

1219
03:33:31.120 --> 03:33:34.879
outside hugging a tree. Now I can't see the television

1220
03:33:34.920 --> 03:33:43.639
from the tree. If you move down to your knees

1221
03:33:45.399 --> 03:33:53.360
gain such an important part. And I think we don't

1222
03:33:53.440 --> 03:34:01.319
necessarily I'll speak for myself here, I don't necessarily appreciate

1223
03:34:03.079 --> 03:34:08.200
all that my knees do for me until I have

1224
03:34:08.280 --> 03:34:11.680
a problem with my knee. It's occasionally, if I ever

1225
03:34:13.239 --> 03:34:17.239
maybe i'll bash it or it's aching for some reason.

1226
03:34:18.920 --> 03:34:25.159
It's then that I realize how much it does. You know,

1227
03:34:25.239 --> 03:34:31.200
the benefit of being able to use my legs without

1228
03:34:32.959 --> 03:34:40.239
any kind of physical discomfort is a beautiful thing that's

1229
03:34:40.399 --> 03:34:48.840
possibly not appreciated until it's temporarily removed. You know, that's comfort.

1230
03:34:52.920 --> 03:34:57.559
But as you focus on your knees, regardless of how

1231
03:34:57.600 --> 03:35:05.120
your knees feel, you can have that sense of gratitude

1232
03:35:06.639 --> 03:35:09.319
and love to your knees for all that they do

1233
03:35:09.440 --> 03:35:22.479
for you, and you can still have that attention on

1234
03:35:22.559 --> 03:35:28.799
your thighs and maybe notice how your thighs feel. Maybe

1235
03:35:29.040 --> 03:35:46.479
you've noticed that they are relaxing more deeply as you

1236
03:35:46.600 --> 03:35:51.959
focus now on the bottoms of your legs, your shins,

1237
03:35:52.719 --> 03:35:58.440
and your calf muscles, and the bones between your knees

1238
03:35:59.159 --> 03:36:06.920
and your feet, incorporating of course, your ankles so important.

1239
03:36:12.399 --> 03:36:17.000
You know, anyone that's had even like the slightest sprain

1240
03:36:17.120 --> 03:36:24.200
of an ankle knows how how much we take our

1241
03:36:24.280 --> 03:36:32.879
ankles for granted. And it's kind of strange in a

1242
03:36:32.879 --> 03:36:38.520
way when you think that. You know, logically, our wrists

1243
03:36:38.639 --> 03:36:41.959
are a lot thinner than the rest of our arms,

1244
03:36:42.639 --> 03:36:46.239
which is okay, it doesn't can't see any problem with

1245
03:36:46.280 --> 03:36:51.840
that because we're just picking stuff up. But our ankles

1246
03:36:53.479 --> 03:37:03.520
so much thinner than the rest of our legs, and

1247
03:37:03.559 --> 03:37:08.120
from a physics perspective or logical even it doesn't really

1248
03:37:08.159 --> 03:37:15.440
make sense that all this weight would ultimately be resting

1249
03:37:16.440 --> 03:37:26.479
on your ankles then leading to your feet, that thin area,

1250
03:37:27.600 --> 03:37:34.639
a thin bone. Yeah, it does so much great work.

1251
03:37:36.680 --> 03:37:46.399
Supports us, supports our body for a lifetime, helps us

1252
03:37:46.920 --> 03:37:56.280
to balance, helps you to get around and be mobile.

1253
03:38:02.600 --> 03:38:10.559
And there's the calf muscles. Of course, when I was younger,

1254
03:38:10.760 --> 03:38:13.840
I couldn't see the point in calf muscles. I didn't

1255
03:38:13.879 --> 03:38:19.280
seem to do anything. Okay, if I walked around on tiptoes,

1256
03:38:20.000 --> 03:38:23.879
then my calf muscles get some work. But of course

1257
03:38:23.920 --> 03:38:28.079
that's not true. The calf muscles are being used whenever

1258
03:38:28.120 --> 03:38:40.120
we use our legs and your shins there to protect

1259
03:38:42.040 --> 03:38:50.719
your lower legs, shaped in a way, almost as a

1260
03:38:50.760 --> 03:39:03.159
protector for the bone, eating of course to your ankles

1261
03:39:06.399 --> 03:39:13.040
and your feet. But we're not going to focus on

1262
03:39:13.079 --> 03:39:15.280
your feet. We're just going to focus on the legs.

1263
03:39:17.280 --> 03:39:21.879
I realize that now that I've mentioned your feet, it

1264
03:39:22.040 --> 03:39:26.959
probably focuses on them anyway, So maybe I should focus

1265
03:39:27.000 --> 03:39:27.879
on your feet.

1266
03:39:27.600 --> 03:39:28.120
A little bit.

1267
03:39:32.120 --> 03:39:36.600
You can have them in your awareness the same as

1268
03:39:36.639 --> 03:39:41.040
you have your thighs in your awareness. Even though we

1269
03:39:41.120 --> 03:39:47.079
haven't been focusing on your thighs a few minutes, we've

1270
03:39:47.079 --> 03:39:58.040
been focusing on your ankles, there's still that sensation of

1271
03:40:01.200 --> 03:40:14.000
comfort in your thighs in this that movement of energy,

1272
03:40:16.040 --> 03:40:23.120
because the thighs hold lots of different sensations. Of course,

1273
03:40:23.159 --> 03:40:27.920
there's the muscles, the big straw muscles that we have

1274
03:40:28.120 --> 03:40:41.479
in our thighs. But the skin on the outside of

1275
03:40:41.520 --> 03:40:46.879
the thighs, as in the outside of all of our body,

1276
03:40:47.639 --> 03:41:04.600
can be very sensitive, sensitive to the touch, sensitive to temperature,

1277
03:41:05.760 --> 03:41:13.319
and inside your thighs the bones, there's the muscle, there's

1278
03:41:13.360 --> 03:41:18.159
the blood, vessels, the arch trees, it's all this stuff.

1279
03:41:18.280 --> 03:41:27.000
It's inside your thighs. And I guess sometimes it'd be

1280
03:41:27.120 --> 03:41:31.280
nice if you could actually put your fingers inside your

1281
03:41:31.319 --> 03:41:37.479
thighs and a message so you can message on the outside,

1282
03:41:37.760 --> 03:41:40.680
of course, but to be able to get deep into

1283
03:41:40.719 --> 03:41:45.559
the muscles and to be able to just message inside

1284
03:41:45.600 --> 03:41:52.600
your thighs, message in the bones of your leg, massage

1285
03:41:52.680 --> 03:42:02.079
in all the veins and just gently healing your thighs,

1286
03:42:05.840 --> 03:42:12.639
and you could move down messaging inside your knees, just

1287
03:42:12.799 --> 03:42:19.559
message in those bones. But with healing fingertips, spreading that

1288
03:42:19.920 --> 03:42:31.120
healing energy deep into the joints of your knees. Of course,

1289
03:42:31.159 --> 03:42:34.520
there's the back of your your knee, you know, the

1290
03:42:34.639 --> 03:42:42.760
inside crease where your knee is. It's a very sensitive area.

1291
03:42:43.639 --> 03:42:48.079
Very it feels very nice when you stroke it. That

1292
03:42:48.159 --> 03:42:51.879
might be because it's an area that's not really touched

1293
03:42:52.040 --> 03:42:58.639
very often. It's almost like a hidden part, that crease

1294
03:43:00.760 --> 03:43:07.479
in your legs. It's almost like a part that has

1295
03:43:07.520 --> 03:43:18.280
a sensitivity which is a little bit different. Of course,

1296
03:43:18.319 --> 03:43:28.840
it's protected by your legs, so you can imagine putting

1297
03:43:29.719 --> 03:43:39.360
your fingers into that crease in your legs, that fold

1298
03:43:39.479 --> 03:43:43.680
in between your legs. You can just message with your fingertips.

1299
03:43:44.799 --> 03:43:53.079
Imagine your fingertips going inside, massage in the muscle tissue.

1300
03:43:56.200 --> 03:44:00.600
You can of course feel the bones of your knees

1301
03:44:01.959 --> 03:44:12.440
healing through your fingertips. And then as you go down

1302
03:44:15.280 --> 03:44:18.120
to your calf muscles. Now that's the part I'd like

1303
03:44:18.159 --> 03:44:22.879
to be able to really put my fingertips deep inside

1304
03:44:23.600 --> 03:44:33.040
my calf muscles, massage in every single tissue of that muscle.

1305
03:44:34.159 --> 03:44:42.799
Healing every part, and then doing.

1306
03:44:42.600 --> 03:44:50.079
The same for my shins, massage in and gently stroking

1307
03:44:50.280 --> 03:44:56.680
the bones, gently, stroking them, healing in a loving way,

1308
03:44:57.920 --> 03:45:04.360
because they deserve to be treated as the precious bones

1309
03:45:04.360 --> 03:45:09.079
that they are. Because our legs are so precious as

1310
03:45:09.079 --> 03:45:13.840
in all the other parts of our body, and more

1311
03:45:13.879 --> 03:45:15.520
precious of any juel.

1312
03:45:17.920 --> 03:45:18.639
On the planet.

1313
03:45:27.159 --> 03:45:38.959
When you start to think about your legs in this way,

1314
03:45:39.760 --> 03:45:46.440
it can change your perspective. It might sound a bit

1315
03:45:49.520 --> 03:45:53.799
a bit silly to start with the idea of having

1316
03:45:54.680 --> 03:46:04.680
love for your legs, showing appreciation for your thighs, wanting

1317
03:46:04.799 --> 03:46:08.840
to be able to put your hands in your thighs,

1318
03:46:10.959 --> 03:46:17.399
massage the muscles and the bones, and to get your

1319
03:46:17.399 --> 03:46:26.079
fingers deep in there, releasing all tension, just to show

1320
03:46:27.840 --> 03:46:35.200
how much you care about your legs, how much you

1321
03:46:35.319 --> 03:46:43.920
care for what your legs do for you regularly, your knees,

1322
03:46:44.120 --> 03:46:56.959
your calves, your ankles, the strength of your ankles, considering

1323
03:46:57.159 --> 03:47:01.680
how thin they are compared to the rest of your legs,

1324
03:47:01.840 --> 03:47:15.559
especially your thighs. Yeah, they're so strong, so flexible, absolutely

1325
03:47:15.760 --> 03:47:27.600
amazing things. Your ankles are truly a gift because of

1326
03:47:27.639 --> 03:47:38.959
what they do for you, supporting all that weight, regardless

1327
03:47:39.000 --> 03:47:43.040
of how what weight you are, even if you're only

1328
03:47:43.399 --> 03:47:48.239
ate stone, there's still a lot of weight for these

1329
03:47:48.600 --> 03:47:56.319
little ankles. Now I'm a lot heavier than eight stone

1330
03:47:56.680 --> 03:48:05.879
double dock, Yet my ankles support my body all the time.

1331
03:48:09.639 --> 03:48:12.600
Orthough they do give off a sigh of relief when

1332
03:48:12.600 --> 03:48:21.959
I sit down, have my whole legs do my feet

1333
03:48:23.159 --> 03:48:47.040
feet also go and my toes clap. They're so happy.

1334
03:48:48.520 --> 03:48:57.760
Your legs really are amazing. And I know that talking

1335
03:48:57.799 --> 03:49:04.239
about talking about your legs is probably possibly among the

1336
03:49:04.280 --> 03:49:09.879
most most boring things you've ever heard anyone say. Possibly

1337
03:49:12.760 --> 03:49:19.479
you're boring or not. Everything I said is true. Your

1338
03:49:19.559 --> 03:49:40.159
legs are amazing. Your legs deserve not just respect, they

1339
03:49:40.200 --> 03:49:41.799
deserve to relax.

1340
03:49:43.120 --> 03:49:43.559
Deeply.

1341
03:49:50.799 --> 03:49:54.200
They deserve to take some time out of the day

1342
03:49:56.360 --> 03:50:18.399
to just let go completely. Your legs.

1343
03:50:22.559 --> 03:50:25.120
Really can relax.

1344
03:50:32.719 --> 03:50:36.879
And because the legs are so such a most you know,

1345
03:50:37.079 --> 03:50:43.079
very important part of your body. When you relax your legs,

1346
03:50:43.120 --> 03:50:50.399
the rest of your body also naturally follows in that

1347
03:50:54.079 --> 03:51:04.959
journey of comfort. I can feel it in my hips.

1348
03:51:06.319 --> 03:51:13.440
My hips feel really loose, and also my lwer back

1349
03:51:13.479 --> 03:51:20.120
as well. My lower back really feels it feels stretched,

1350
03:51:21.200 --> 03:51:24.280
even though I'm just sitting in a chair and there's

1351
03:51:24.360 --> 03:51:29.639
no stretching as far as I'm aware that I'm doing.

1352
03:51:30.639 --> 03:51:33.319
It's almost as if the muscles are just relaxed so

1353
03:51:33.520 --> 03:51:39.479
much that there is a natural stretch as the tension

1354
03:51:40.319 --> 03:52:01.600
has reduced a lot. And I'm now going to count

1355
03:52:01.680 --> 03:52:10.680
down from ten down to one, and you can continue

1356
03:52:11.399 --> 03:52:34.639
to fill wonderfully relaxed ten nine, eight, seven, six.

1357
03:52:37.360 --> 03:52:38.079
Five.

1358
03:52:42.280 --> 03:52:59.799
Four three two one.

1359
03:53:01.200 --> 03:53:01.840
Relax.

1360
03:53:09.719 --> 03:53:13.559
So I'm just going to count down from fire down

1361
03:53:13.600 --> 03:53:18.079
to one, and as a countdown, if you just focus

1362
03:53:18.120 --> 03:53:26.079
on the numbers, just the numbers counting down, and notice

1363
03:53:26.959 --> 03:53:35.000
how you feel in this moment as you hear the

1364
03:53:35.079 --> 03:53:43.200
numbers counting down, knowing that those numbers counting down represent

1365
03:53:44.159 --> 03:53:53.239
you feeling calmer, not just in your body, but also

1366
03:53:55.479 --> 03:54:02.639
relaxing your mind, just to say you feel there's nothing

1367
03:54:03.360 --> 03:54:08.719
to do, there's nothing to say, there's nothing to think about.

1368
03:54:11.719 --> 03:55:00.840
Starting with number five four three two one. As you

1369
03:55:01.000 --> 03:55:13.719
notice the gradual letting go that the tension in your body,

1370
03:55:17.280 --> 03:55:23.079
you may also begin to notice and be aware of

1371
03:55:23.120 --> 03:55:32.159
how your mind is starting to slow down. This is

1372
03:55:32.280 --> 03:55:38.920
just a natural thing that happens. It's not really a

1373
03:55:39.000 --> 03:55:46.120
special procedure. It's just natural because as your body relaxes,

1374
03:55:46.280 --> 03:55:51.760
your mind also starts to relax and the more your

1375
03:55:51.799 --> 03:55:55.040
mind relaxes, the more your body relaxes. It's just a

1376
03:55:55.200 --> 03:56:07.799
continuous circle of relaxation. And there's that calmness that comes

1377
03:56:07.920 --> 03:56:11.479
from relative quietness.

1378
03:56:12.879 --> 03:56:14.680
You know, even even if there's.

1379
03:56:14.559 --> 03:56:22.000
Background sounds either your side, online, it's still going to

1380
03:56:22.159 --> 03:56:27.879
be quite calm. You know, you haven't got the television on,

1381
03:56:28.479 --> 03:56:32.719
there's no music in the background unless you're listening to

1382
03:56:32.799 --> 03:56:40.520
the recording. With music, of course, you're very likely not

1383
03:56:40.600 --> 03:56:42.680
going to be sitting in a room with other people.

1384
03:56:43.559 --> 03:56:48.239
Of course you might be, but generally it's more ideal

1385
03:56:48.280 --> 03:56:54.280
if you can do this on your own, so no distractions.

1386
03:56:59.440 --> 03:57:12.440
And when you say stop thinking about stuff, relaxation automatically rises.

1387
03:57:14.760 --> 03:57:25.520
A sense of comfort starts to grow, and without trying

1388
03:57:25.559 --> 03:57:34.479
to build it up into something fantastical or something magical,

1389
03:57:36.559 --> 03:57:49.200
this is just a natural process, something that's easy to accomplish.

1390
03:57:49.559 --> 03:57:57.000
In fact, it's almost the sense of relaxing completely happens

1391
03:57:57.120 --> 03:58:01.959
really when you put no effort into it. It's not

1392
03:58:02.040 --> 03:58:10.600
something that you can really force. It's something that happens naturally.

1393
03:58:13.520 --> 03:58:20.840
And part of the process of this recording and others

1394
03:58:22.399 --> 03:58:32.399
is simply two allow you to take advantage of this

1395
03:58:33.520 --> 03:58:49.719
space this time, just let go, to just be here,

1396
03:58:51.040 --> 03:59:04.000
to be in tune with how you feel, yet with

1397
03:59:04.680 --> 03:59:16.559
the intention of wanting to relax deeply and maybe even

1398
03:59:18.200 --> 03:59:22.639
to fall asleep, depending on what it is that you

1399
03:59:23.719 --> 03:59:36.840
wish for yourself in this moment. As we know, relaxing

1400
03:59:38.520 --> 03:59:46.639
is the majority of the process of falling asleep. The

1401
03:59:46.719 --> 03:59:50.879
actual falling asleep part is the tiny bit at the end.

1402
03:59:54.200 --> 04:00:08.879
The deeper relaxed you become, the easier you find yourself drifting.

1403
04:00:18.440 --> 04:00:25.120
You can also, if you choose, stay focused on my

1404
04:00:25.280 --> 04:00:54.200
voice and really enjoy the process, gradually relaxing each muscle

1405
04:00:58.799 --> 04:01:25.719
in your body effortlessly and just observing the sensation of

1406
04:01:25.959 --> 04:01:41.600
letting go completely. This time, I'm going to count from

1407
04:01:41.799 --> 04:01:52.000
six down to one, and you can notice your mind

1408
04:01:54.600 --> 04:02:02.879
calming down more with each number, do you hear me say,

1409
04:02:07.559 --> 04:04:21.280
naturally feeling calm and slow and peaceful sex five, four, three,

1410
04:04:21.639 --> 04:05:18.440
two one, Being aware of how your mind has slowed

1411
04:05:20.600 --> 04:05:47.040
right down, sinking deeply into relaxation. And as you focus

1412
04:05:47.159 --> 04:05:55.479
on your mind, you may notice that there are some

1413
04:05:56.399 --> 04:06:05.760
thoughts still there, maybe some stubborn thoughts that for some

1414
04:06:06.040 --> 04:06:19.120
reason perhaps need your attention. So what you can do

1415
04:06:19.239 --> 04:06:36.879
is send love to those thoughts. Sprinkle those thoughts with

1416
04:06:37.120 --> 04:06:42.840
love like all petals from a flower. Just sprinkle it

1417
04:06:42.920 --> 04:06:50.559
over them, petals filled with love towards those thoughts, to

1418
04:06:50.680 --> 04:06:57.440
let those thoughts know that you're not abandoned in them.

1419
04:06:58.239 --> 04:07:06.360
You just need them. You require them to just calm down,

1420
04:07:08.280 --> 04:07:25.760
slow down, quiet down for now. So as you focus

1421
04:07:25.840 --> 04:07:31.159
on those remaining thoughts. As we count down this time

1422
04:07:31.239 --> 04:07:39.719
from seven down to one. With each number, just imagine

1423
04:07:39.840 --> 04:07:56.000
sprinkling those flower petals of love, kindness, gratitude over those thoughts,

1424
04:08:01.040 --> 04:08:07.280
which will allow them to just melt away and relax deeply.

1425
04:08:11.399 --> 04:08:25.879
With every number, those thoughts will become more and more relaxed,

1426
04:08:31.440 --> 04:11:01.719
starting with number seven, six, five, four, three two one.

1427
04:11:02.559 --> 04:11:19.600
And as you now notice how relaxed you're feeling in

1428
04:11:19.639 --> 04:11:41.239
your body, we're going to focus on your hands, because

1429
04:11:41.319 --> 04:11:47.559
the more relaxed your hands are, the more relaxed your

1430
04:11:47.639 --> 04:12:08.440
body and mind are. And there you focus on your

1431
04:12:08.559 --> 04:12:18.840
hands and your fingers. There's nothing needed to be done.

1432
04:12:19.760 --> 04:12:24.840
There's no clenching of fists or dents in the fingers

1433
04:12:24.959 --> 04:12:38.680
or anything like that. It's just noticing and focusing on

1434
04:12:38.719 --> 04:13:07.000
your hands, noticing how they feel. Because the more relaxed

1435
04:13:07.360 --> 04:13:17.319
your hands fell, the calmer your mind feels, and the

1436
04:13:17.360 --> 04:13:25.479
more comfort you feel throughout your body.

1437
04:13:31.440 --> 04:13:34.559
You may.

1438
04:13:36.799 --> 04:14:19.799
Have already noticed your mind is starting to dress fin

1439
04:14:23.959 --> 04:14:38.600
just on your hands and fingers, allowing them to experience

1440
04:14:41.319 --> 04:14:48.799
are real deepening of that relaxation in your hands and

1441
04:14:49.040 --> 04:15:17.959
fingers more and more with each number from eight down

1442
04:15:18.040 --> 04:15:30.879
to one. You can almost feel that healing and relaxing

1443
04:15:31.360 --> 04:15:50.440
energy spreading into your hands and fingers becoming year more relaxing.

1444
04:15:53.559 --> 04:15:55.680
With each number.

1445
04:15:57.559 --> 04:15:58.360
You hear.

1446
04:16:02.120 --> 04:16:16.239
Going down from eight down to one, drift in to

1447
04:16:16.319 --> 04:19:03.120
drifting again starting with number eight, seven, six, five, four, three,

1448
04:19:33.719 --> 04:20:31.959
fo just being here now, nothing to think about, nothing

1449
04:20:32.000 --> 04:20:43.159
to do, nothing to say, and everything just feels calmer.

1450
04:20:47.600 --> 04:20:55.120
And this is your natural state of being. This is

1451
04:20:55.319 --> 04:21:02.000
how you just normally feel when you take away all

1452
04:21:02.159 --> 04:21:09.159
that other stuff that we add, you know, things like

1453
04:21:09.520 --> 04:21:25.280
stress and worrying and overthinking and anxiety, tension, just generally

1454
04:21:25.440 --> 04:21:31.479
thinking about stuff. When you take that away, which is

1455
04:21:31.479 --> 04:21:40.799
what we do what we do now, you're left with

1456
04:21:43.520 --> 04:21:52.079
a real sense of peacefulness which comes to you very

1457
04:21:52.159 --> 04:22:07.559
quickly because ultimately it's just a feeling, a feeling of comfort.

1458
04:22:11.200 --> 04:22:14.600
It's almost as if you've gone inside yourself and you've

1459
04:22:14.639 --> 04:22:29.280
found a special place where everything is peaceful, a place

1460
04:22:29.440 --> 04:22:37.360
where you can feel relaxed and your natural sense of comfort,

1461
04:22:40.520 --> 04:22:48.280
a place where you can be you, where you can

1462
04:22:48.639 --> 04:22:55.319
accept yourself for who you are, a place where you're

1463
04:22:55.360 --> 04:23:06.079
not trying to please anybody ever, A place where you

1464
04:23:06.159 --> 04:23:15.799
can actually not just love yourself, but in some ways

1465
04:23:15.840 --> 04:23:25.000
more importantly, you can like yourself appreciate who you are.

1466
04:23:33.799 --> 04:23:40.440
That sense of gratitude is in the air all around you.

1467
04:23:48.079 --> 04:23:55.920
That's also a place where you can actually feel the

1468
04:23:56.239 --> 04:24:11.559
healing energy soaking into your body. Healing energy soaking into

1469
04:24:11.639 --> 04:24:21.760
your body, and that healing energy spreads through your veins,

1470
04:24:25.399 --> 04:24:36.680
traveling to each and every single part of your body,

1471
04:24:38.200 --> 04:24:42.799
and you start to realize that actually that healing energy,

1472
04:24:45.239 --> 04:24:51.680
it's not just entered into your brain, it's become part

1473
04:24:52.159 --> 04:25:03.479
of your brain, and that spinal fluid is now mixed

1474
04:25:03.559 --> 04:25:14.760
with healing energy, not just allowing you to feel so

1475
04:25:14.959 --> 04:25:26.879
much more relaxed and healthy in this moment, but also

1476
04:25:29.760 --> 04:25:37.280
you start to realize that actually, what's happening now with

1477
04:25:37.440 --> 04:25:47.120
that healing, relaxing energy spreading through your body, it's actually

1478
04:25:47.520 --> 04:25:57.719
changing your life. It's actually changing the way you're going

1479
04:25:57.799 --> 04:26:04.639
to feel not just now, but tomorrow and the next day.

1480
04:26:06.520 --> 04:26:14.040
As your health improves, not just your physical health, but

1481
04:26:14.120 --> 04:26:21.559
your mental health. Things that used to bother you in

1482
04:26:21.639 --> 04:26:29.280
the past, for some reason, no longer have the effect

1483
04:26:29.719 --> 04:26:38.680
that they used to because something has changed deep within you.

1484
04:26:43.719 --> 04:26:50.159
Maybe things that used to cause you to feel anger

1485
04:26:53.959 --> 04:27:04.120
no longer have that power to control you the way

1486
04:27:04.159 --> 04:27:12.760
they seem to be able to before. As you realize

1487
04:27:13.200 --> 04:27:26.079
that you're the one who decides what affects you, you're

1488
04:27:26.120 --> 04:27:36.040
the one who decides to feel relaxed and calm when

1489
04:27:36.920 --> 04:27:53.280
you choose to enjoy noticing these natural developments of healing

1490
04:27:54.440 --> 04:28:06.680
continuing to grow and improve your life day by day,

1491
04:28:08.920 --> 04:28:17.159
including of course, your ability to relax so much easier

1492
04:28:22.120 --> 04:28:31.280
and sleep in. It's the most natural thing in the

1493
04:28:31.360 --> 04:28:41.120
world to you, because falling asleep is something that you've

1494
04:28:41.200 --> 04:28:51.920
done so many times in your life, and you know

1495
04:28:52.120 --> 04:28:57.000
that you were born, as we all were, with the

1496
04:28:57.079 --> 04:29:07.559
ability to fall us sleep naturally. We were born with

1497
04:29:08.079 --> 04:29:20.559
that ability to just drift off into a deep, healing sleep.

1498
04:29:26.479 --> 04:29:31.319
Even when we're kids, sometimes will fall asleep when we

1499
04:29:31.360 --> 04:29:36.000
don't even want to try to take us stay awake.

1500
04:29:37.319 --> 04:29:40.840
Maybe it's a birthday in the morning, or it's Christmas

1501
04:29:40.959 --> 04:29:44.760
or holiday or something we look forward to. We don't

1502
04:29:44.799 --> 04:29:49.399
want to go to sleep, but the more we want

1503
04:29:49.440 --> 04:29:54.639
to stay awake, the more we just start to drift.

1504
04:29:58.760 --> 04:30:02.760
And the more you fight drifting and where you try

1505
04:30:02.840 --> 04:30:07.760
to stop yourself and drift in a shape, the deeper

1506
04:30:07.920 --> 04:30:19.559
and stronger that drifting becomes. Because we're born not just

1507
04:30:19.719 --> 04:30:26.440
with the need to relax deeply and to naturally fall asleep,

1508
04:30:29.639 --> 04:30:43.000
but it's our birthright, it's part of our DNA, and

1509
04:30:43.200 --> 04:30:48.879
sometimes as we get older in life, perhaps at times

1510
04:30:49.600 --> 04:31:02.639
we have forgotten that relaxing completely. It's not only a

1511
04:31:02.840 --> 04:31:27.200
wonderfully pleasant experience, it's also really easy. It's very, very

1512
04:31:27.600 --> 04:31:33.239
easy to let go, because that's all it is.

1513
04:31:33.239 --> 04:31:33.799
It's just.

1514
04:31:37.239 --> 04:31:48.719
Deciding to let go. And when you press the play

1515
04:31:48.760 --> 04:31:59.079
button on my recordings, you have given permission for my

1516
04:31:59.280 --> 04:32:07.399
voice to relax you. When you press that play button,

1517
04:32:08.399 --> 04:32:19.399
you've given me permission for my words to affect you

1518
04:32:20.000 --> 04:32:36.559
in a positive, only a positive way. Opening up your

1519
04:32:36.639 --> 04:32:59.399
mind to useful and healing suggestions that can have such

1520
04:32:59.440 --> 04:33:06.799
an amaze is in effect on how you feel right now,

1521
04:33:11.360 --> 04:33:21.200
as well as those changes that continue long after the

1522
04:33:21.279 --> 04:33:32.680
recording ends, those changes within you to continue to flourish

1523
04:33:32.799 --> 04:33:47.360
and grow, transforming your life in a positive, beautiful way,

1524
04:33:50.520 --> 04:33:57.639
allowing you to move forward in your life in the

1525
04:33:57.680 --> 04:34:15.040
direction that you choose for yourself. And this feeling, this

1526
04:34:15.200 --> 04:34:30.840
feeling that you can experience of safety, comfort, calmness, this

1527
04:34:31.080 --> 04:34:44.720
feels so nice. It's such a healthy place to be,

1528
04:34:52.599 --> 04:35:06.400
and that positivity grows within you each and every day.

1529
04:35:09.439 --> 04:35:19.279
Moving forward, you're going to find that you're more relaxed

1530
04:35:21.599 --> 04:35:33.959
physically and in your mind is more relaxed. And it's

1531
04:35:34.000 --> 04:35:39.560
not that you're thinking slower. It's just that your mind

1532
04:35:39.639 --> 04:35:51.560
will be less clogged up with unnecessary negativity because from

1533
04:35:51.599 --> 04:36:01.919
now on, your mind rejects negativity. From now on, you're

1534
04:36:01.959 --> 04:36:12.840
going to start noticing when negativity arises and you can

1535
04:36:12.959 --> 04:36:26.959
just say stop, stop, and that negativity will turn around

1536
04:36:27.520 --> 04:36:46.919
and leave you alone. Stop and that negativity will disappear.

1537
04:36:55.040 --> 04:37:00.759
And as you notice that you feel way a more

1538
04:37:00.880 --> 04:37:17.319
relaxed than you probably expected, you can now congratulate yourself

1539
04:37:17.919 --> 04:37:24.799
because you're the person that has done this. You are

1540
04:37:24.840 --> 04:37:29.560
the one that has opened your mind up to the

1541
04:37:29.720 --> 04:37:37.799
simple facts that you can feel more relaxed in your

1542
04:37:37.840 --> 04:37:47.959
body and in your mind, you've opened your mind up

1543
04:37:48.119 --> 04:37:56.240
to the birthright of being able to just fall asleep

1544
04:37:56.599 --> 04:38:10.279
easily when you chew is. And that's a nice feeling.

1545
04:38:11.840 --> 04:38:23.360
Don't you think it feels nice? Doesn't it? To feel calm?

1546
04:38:23.599 --> 04:38:28.279
All that healing energy is spreading through your body and

1547
04:38:28.360 --> 04:38:40.639
your mind to spend time in a special place where

1548
04:38:43.520 --> 04:38:57.240
negativity can no longer enter. Negativity is banned. It's bad,

1549
04:38:58.599 --> 04:39:04.840
it's not allowed in true doesn't it doesn't. This doesn't

1550
04:39:05.000 --> 04:39:13.040
deserve to be here, doesn't belong here. Negativity has no

1551
04:39:13.319 --> 04:39:28.439
place in your life, which makes room feel more comfort,

1552
04:39:30.400 --> 04:40:00.400
more heathing, more relaxation, more peace. It feels nice, doesn't it?

1553
04:40:00.840 --> 04:40:23.919
Just the let go with everything. I'm going to count

1554
04:40:24.000 --> 04:40:32.200
down now from twenty down to one. You can continue

1555
04:40:32.400 --> 04:40:42.759
to relax. If you choose, you can drift to sleep.

1556
04:40:46.360 --> 04:40:56.360
With every number you hear me say, you can fill

1557
04:40:57.319 --> 04:41:03.560
twice as relaxed. Or if you choose, you can fill

1558
04:41:04.439 --> 04:43:27.360
twice sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

1559
04:43:33.840 --> 04:43:34.119
Four.

1560
04:44:07.520 --> 04:44:17.360
This is your time to just take a break, your

1561
04:44:17.479 --> 04:44:28.240
time to relax, to allow your mind to slow down,

1562
04:44:36.880 --> 04:44:50.959
to give yourself permission to take a break from everything,

1563
04:44:55.680 --> 04:45:00.000
And you're the only person that can make that decision.

1564
04:45:03.000 --> 04:45:06.240
You're the only person that can actually tell your mind

1565
04:45:10.560 --> 04:45:34.919
to just relax, to just take some time off so

1566
04:45:34.959 --> 04:45:39.840
that you can focus on your body, getting in touch

1567
04:45:40.119 --> 04:45:55.000
with how you feel physically, and in the process of

1568
04:45:57.599 --> 04:46:02.360
this body scan, where you focus on different parts of

1569
04:46:02.400 --> 04:46:13.240
your body, those parts that you focus on and observe,

1570
04:46:16.200 --> 04:46:24.560
even though you're not purposely requesting for those parts of

1571
04:46:24.599 --> 04:46:32.159
your body to relax, it's kind of expected. You expect

1572
04:46:33.479 --> 04:46:41.200
when you listen to my voice to feel more relaxed naturally,

1573
04:46:46.680 --> 04:46:55.159
because when you're listening to me, your attention is focused

1574
04:46:56.840 --> 04:47:08.040
on my words, and as my words guide you to

1575
04:47:08.200 --> 04:47:20.599
focus on those parts of your body, your focus increases,

1576
04:47:27.680 --> 04:47:45.040
which actually calms your mind. And when your mind calms down,

1577
04:47:48.880 --> 04:48:20.040
your body relaxes, and your body calms down, your mind relaxes.

1578
04:48:21.639 --> 04:48:29.119
And even though we've not really started the focus on

1579
04:48:29.279 --> 04:48:42.759
your body, you can already feel that healing energy spreading

1580
04:48:42.919 --> 04:49:02.520
through your body, pushing out stress and tension. All the

1581
04:49:02.560 --> 04:49:11.520
parts of your body, including your skin, your bones, your blood,

1582
04:49:12.759 --> 04:49:17.720
all of your organs inside your body, all of the muscles,

1583
04:49:18.919 --> 04:49:26.080
all of the fat, all of everything, every hair on

1584
04:49:26.159 --> 04:49:39.639
your body is filled with that healing energy. And when

1585
04:49:39.680 --> 04:49:56.000
your brain fills with that healing energy, the feeling of

1586
04:49:56.119 --> 04:50:20.520
comfort and relaxation increases deeply, increases in a way that

1587
04:50:23.799 --> 04:50:40.520
your mind starts to feel perhaps bit drowsy because it's

1588
04:50:40.639 --> 04:50:59.799
not needed, and it may start to drift if that's

1589
04:51:00.119 --> 04:51:08.400
what's needed. So if you're listening to this and what

1590
04:51:08.439 --> 04:51:14.639
you need is deep relaxation, that's what you get. If

1591
04:51:14.680 --> 04:51:22.040
what you need is to fall asleep naturally and easily

1592
04:51:22.959 --> 04:51:36.279
as your mind drifts, that's also but will happened because

1593
04:51:36.439 --> 04:51:44.319
by pressing that play button on the podcast and listening

1594
04:51:44.439 --> 04:51:50.919
to me, you give permission for your body and your mind.

1595
04:51:53.919 --> 04:52:03.000
In fact, you give the command to your body and

1596
04:52:03.080 --> 04:52:14.279
your mind to relax deeply and to drift off to

1597
04:52:14.439 --> 04:52:30.840
sleep if that's what you want or need. And as

1598
04:52:30.880 --> 04:52:41.119
I focus on the different parts of your body, you

1599
04:52:41.279 --> 04:52:50.200
may start to just drift. And then you come back

1600
04:52:50.200 --> 04:52:55.520
again and you hear me talking and I'm focusing on

1601
04:52:55.560 --> 04:53:06.200
a different part of your body, and you may find

1602
04:53:06.319 --> 04:53:14.919
yourself drifting. But you don't realize you're drifting until you

1603
04:53:15.119 --> 04:53:23.479
stop drifting and you're alert again to my voice. Focusing

1604
04:53:24.599 --> 04:53:29.439
on a different part of your body starts to relax

1605
04:53:29.599 --> 04:53:42.119
even deeper, because that drifting is basically you already in

1606
04:53:42.240 --> 04:53:53.279
the sleep zone. And the more you drift, the longer you drift,

1607
04:53:54.720 --> 04:54:05.439
and the longer you drift, eventually that drifting continues into sleep,

1608
04:54:10.400 --> 04:54:15.240
and that's the last you remember until you wake up

1609
04:54:19.720 --> 04:54:24.880
in your own time, when you experience the right amount

1610
04:54:24.959 --> 04:54:33.959
of sleep. Fear, because when you do and if you

1611
04:54:34.080 --> 04:54:48.200
do fall asleep, it's extremely pleasant, so relaxing, so deep

1612
04:54:49.680 --> 04:55:06.919
healing sleep. Hm, I'm going to feel so nice to

1613
04:55:07.040 --> 04:55:16.639
relax into your own body and mind as you as

1614
04:55:16.720 --> 04:55:24.360
you feel that heating energy is spreading through it, relaxing

1615
04:55:24.599 --> 04:55:45.759
us so deeply, relaxing, use so so deeply. As we

1616
04:55:46.080 --> 04:56:02.200
start to focus on your eyes, moving down, do you

1617
04:56:02.400 --> 04:56:45.080
chow down to your neck, your shoulders, arms, hands, fingers,

1618
04:56:52.200 --> 04:57:40.959
your chest, stumb, your back, your spine, your hips, your legs,

1619
04:57:41.000 --> 04:58:19.279
your feet, your tastes and feelingeeings spreading and growing inside

1620
04:58:19.560 --> 04:58:33.080
your body, feeling you up. Now let's focus again on

1621
04:58:33.319 --> 04:58:41.680
parts of your body, focusing this time on your forehead.

1622
04:58:47.599 --> 04:58:56.880
Now on your mouth, your lips, your tongue, the whole

1623
04:58:56.959 --> 04:59:18.759
of your mouth. Focus in on your fingers. Maybe you

1624
04:59:18.840 --> 04:59:24.439
could move your fingers a little bit. You can focus

1625
04:59:24.520 --> 04:59:39.040
on each one individually, both hands, and even though as

1626
04:59:39.080 --> 04:59:44.400
you focus on both of your hands now they almost

1627
04:59:44.439 --> 04:59:52.319
seem to just melt into one where there is your

1628
04:59:52.439 --> 05:00:00.400
right hand start in your left hand end, almost if

1629
05:00:02.759 --> 05:00:17.439
we just mixed together. Now, focusing on your knees, just

1630
05:00:17.919 --> 05:00:40.439
noticing how your knees feel now, focusing on your elbows,

1631
05:00:43.119 --> 05:00:55.599
focusing on both of your elbows, just observing the feeling

1632
05:00:58.240 --> 05:01:30.200
of your elbows. Now, focusing absurving the back of your neck,

1633
05:01:40.119 --> 05:02:17.759
feeding the energy on the back of your neck. Observing

1634
05:02:20.119 --> 05:02:39.479
your ankles, being aware of physical sensations in your ankles.

1635
05:03:39.479 --> 05:03:58.119
Not to sin now your toes on both of your feet,

1636
05:03:58.159 --> 05:04:43.080
being aware how you toast feel right now, not to

1637
05:04:43.439 --> 05:05:34.799
sin high you entire body fails. Noticing your mind feels now,

1638
05:05:42.959 --> 05:06:25.639
letting go, letting go, letting go everything, letting go, letting go,

1639
05:06:33.240 --> 05:07:00.880
letting go everything everything where at the start now? And

1640
05:07:01.119 --> 05:07:03.279
I'd like you just, first of all, just to see

1641
05:07:03.319 --> 05:07:11.560
yourself lying down on that message table, lying on your front.

1642
05:07:12.759 --> 05:07:20.759
Your head is supported, your arms are supported, and you

1643
05:07:20.799 --> 05:07:27.599
feel comfortable and breathing. It's really easy and you feel

1644
05:07:30.959 --> 05:07:34.000
you feel confident in how you look as well. So

1645
05:07:34.400 --> 05:07:38.799
there's none of that issue of body problems or shyness

1646
05:07:39.439 --> 05:07:47.599
because I'm a professional and this is a therapy session,

1647
05:07:48.400 --> 05:07:56.479
so none of that stuff matters whatsoever. This is about you.

1648
05:07:59.200 --> 05:08:05.119
This is about how you feel and how you can

1649
05:08:06.400 --> 05:08:12.880
enjoy that sense of comfort and relaxation that comes from

1650
05:08:13.439 --> 05:08:19.159
letting go and allowing my hands and my fingers to

1651
05:08:19.200 --> 05:08:30.680
relax you by a message your body. So I want

1652
05:08:30.680 --> 05:08:35.680
to start off just by placing my hands on the

1653
05:08:35.720 --> 05:08:40.919
back of your head, just gently, just you can feel, well,

1654
05:08:40.959 --> 05:08:49.439
my hands feel like really on you, so you can

1655
05:08:49.479 --> 05:08:51.759
maybe feel the warmth of my hands on the back

1656
05:08:51.840 --> 05:08:57.319
of your head. And with my hands to the side

1657
05:08:57.360 --> 05:09:02.000
of your head, not pressing, but holding there very gently,

1658
05:09:04.919 --> 05:09:07.959
maybe over your ears, and a little bit on your face,

1659
05:09:09.200 --> 05:09:14.439
just so you can feel my hands so you can

1660
05:09:14.479 --> 05:09:27.759
become accustomed to them. And now put my hands on

1661
05:09:27.799 --> 05:09:32.040
the back of your head again and gently let them

1662
05:09:32.159 --> 05:09:44.560
slide down onto the back of your neck. You can

1663
05:09:44.599 --> 05:09:54.720
feel my hands gently stroking the back of your neck

1664
05:09:54.880 --> 05:10:01.520
to start with, so you can get used to the

1665
05:10:03.400 --> 05:10:11.560
feeling my hands on your skin, get accustomed to realize

1666
05:10:11.599 --> 05:10:21.599
that you're safe and it's all good, it's all fine,

1667
05:10:22.240 --> 05:10:26.360
and I'm going to start gently messaging the muscles in

1668
05:10:26.400 --> 05:10:42.279
the back of your neck with both hands. Now, this

1669
05:10:42.360 --> 05:10:48.639
is a very trusting situation really, because our necks are

1670
05:10:48.680 --> 05:10:53.919
so fragile and to have someone have their hands around

1671
05:10:53.959 --> 05:10:59.159
your neck in that way can sometimes be problematic for people,

1672
05:11:00.319 --> 05:11:04.799
which is why massages are quite good, because it allows

1673
05:11:04.840 --> 05:11:15.479
you to relax and to get in touch with trust,

1674
05:11:19.040 --> 05:11:31.000
to feel peaceful and calm. And there's a massage the

1675
05:11:31.240 --> 05:11:39.279
sides of your neck gently moving from the bottom of

1676
05:11:39.319 --> 05:11:43.080
your neck. It would be sort of near where your

1677
05:11:43.080 --> 05:11:48.799
shoulders start, I guess, all the way up to your jaw,

1678
05:11:50.560 --> 05:11:54.159
your ears, kind of area that side of your neck.

1679
05:11:56.840 --> 05:11:59.439
Of course it's a lot longer than the front of

1680
05:11:59.479 --> 05:12:15.599
your neck. And then message in the back of your neck,

1681
05:12:19.439 --> 05:12:28.240
especially that area where perhaps we hold tension, and as

1682
05:12:28.319 --> 05:12:33.000
that area's message, you can actually feel a sense of

1683
05:12:33.119 --> 05:12:41.159
release in the back of your neck and maybe you

1684
05:12:41.279 --> 05:12:46.680
can breathe it out as well. Notice how it feels.

1685
05:12:46.840 --> 05:12:59.520
Notice how you feel. And then moving down to that

1686
05:12:59.680 --> 05:13:05.080
area between your neck and your shoulders, that musty area,

1687
05:13:07.759 --> 05:13:15.240
starting to message that area on both sides. I mean,

1688
05:13:15.240 --> 05:13:17.560
this would be the area that a lot of people

1689
05:13:17.599 --> 05:13:20.479
would message if they were going to give you like

1690
05:13:20.560 --> 05:13:26.520
a shoulder message. Even that's not technically the shoulders, but

1691
05:13:26.599 --> 05:13:29.639
it's all the muscles that lead to the shoulders.

1692
05:13:30.720 --> 05:13:31.639
From the neck.

1693
05:13:33.479 --> 05:13:39.040
And again that can hold tension and stress. And when

1694
05:13:39.080 --> 05:13:47.040
massaged sometimes a nice deep message is useful and you

1695
05:13:47.279 --> 05:14:04.520
decide how deep that message is and just allow my

1696
05:14:04.680 --> 05:14:10.360
knuckles just to dig in to get to those muscles

1697
05:14:10.400 --> 05:14:20.759
and to reading relaxed all the time being firm yet

1698
05:14:21.159 --> 05:14:40.520
gentle with you and just stroking down the area to

1699
05:14:40.639 --> 05:14:49.599
your actual shoulders, moving to the muscles of your shoulders

1700
05:14:52.599 --> 05:14:57.400
and maybe initially just pulling up the shoulders a little

1701
05:14:57.400 --> 05:15:01.000
bit off the table to give you a little bit

1702
05:15:01.040 --> 05:15:11.400
of a stretch, but very gently. And you've got the

1703
05:15:11.520 --> 05:15:15.200
muscles at the front of your shoulders, the sides and

1704
05:15:15.319 --> 05:15:26.200
the back. Again, this is a part that can really

1705
05:15:27.720 --> 05:15:35.439
take quite a bit of pressure, quite a bit of needing.

1706
05:15:35.880 --> 05:15:44.040
If if you wish to really release the tension to

1707
05:15:44.119 --> 05:15:50.279
really get into those muscles and you can let your

1708
05:15:50.319 --> 05:15:57.000
fingers in there. They can feel really nice sometimes just

1709
05:15:57.040 --> 05:16:07.599
being stroked gently or being massaged quite strongly. It can

1710
05:16:07.639 --> 05:16:17.479
all be beneficial to the relaxation with the muscles in

1711
05:16:17.560 --> 05:16:37.200
your shoulders. Now we've moved down your arms. We do

1712
05:16:37.360 --> 05:16:41.159
one arm at a time, starting with your right arm.

1713
05:16:47.720 --> 05:16:51.400
Well I do is I just lift your arm up,

1714
05:16:52.240 --> 05:16:57.319
just hold it to the side of you the way

1715
05:16:57.360 --> 05:17:03.840
it still be attached, and I just message the tops

1716
05:17:03.880 --> 05:17:17.319
of your arms all the way down to your forearms

1717
05:17:20.000 --> 05:17:43.959
into your wrists, gently massaging that parts, the softer part,

1718
05:17:44.000 --> 05:17:50.560
which is the under part of the arm, which leads

1719
05:17:50.599 --> 05:17:55.520
to the crease in your rowbo the inside. It's much

1720
05:17:55.959 --> 05:18:12.880
more sensitive skin. Sometimes just having that stroked I feel

1721
05:18:13.040 --> 05:18:29.720
really nice, pleasurable and relaxing. Now moving down to your

1722
05:18:29.799 --> 05:18:42.759
right hand, just holding your hand in both of my hands,

1723
05:18:48.479 --> 05:18:54.159
just pressing gently on the back of your hand and

1724
05:18:54.400 --> 05:19:03.400
stretching your fingers ever so lightly at the same time,

1725
05:19:05.439 --> 05:19:20.000
pressing down and massaging each finger, and then starting to massage.

1726
05:19:19.439 --> 05:19:21.279
The palms of the hand.

1727
05:19:27.959 --> 05:19:39.080
Just turning the hand gently, stretching it gently, and actually

1728
05:19:39.119 --> 05:19:45.639
having your hand held can really be an emotional experience

1729
05:19:46.000 --> 05:19:52.000
sometimes even if it is a stranger, So when you

1730
05:19:52.080 --> 05:19:57.680
don't know very well, like a massage person or a therapist,

1731
05:19:57.799 --> 05:20:12.560
maybe because it's intimate and you can feel nice and

1732
05:20:12.680 --> 05:20:23.119
you can feel safe. And as I put that right

1733
05:20:23.279 --> 05:20:31.639
arm back down where it was, we did the same

1734
05:20:31.759 --> 05:20:44.639
with your left arm, exactly the same message in the muscles.

1735
05:20:45.159 --> 05:20:47.200
In your arm all the way down.

1736
05:20:48.360 --> 05:21:00.759
Do your rest, stroking the inside of your arm, just

1737
05:21:00.799 --> 05:21:14.400
being gentle or as firm as you require, and then

1738
05:21:14.520 --> 05:21:31.000
massaging your left hand, stretching the fingers, gently massaging the

1739
05:21:31.200 --> 05:21:49.680
palm of your left hand, and you can feel so

1740
05:21:49.680 --> 05:22:15.319
so relaxing, so comforting, and just rest your left down,

1741
05:22:15.520 --> 05:22:29.599
back down. Start to massage your back, the biggest part

1742
05:22:29.680 --> 05:22:41.360
of your body, starting at the top, starting again where.

1743
05:22:41.119 --> 05:22:44.639
We already have been, the area at the top in

1744
05:22:44.680 --> 05:22:46.439
between his shoulders.

1745
05:22:47.400 --> 05:22:52.159
And near your neck. Going back a message in that

1746
05:22:52.319 --> 05:23:04.240
area again, but this time moving downwards, taking a downward

1747
05:23:04.360 --> 05:23:12.639
stroke to the middle of your back, working from the

1748
05:23:12.680 --> 05:23:19.880
outside inwards. It's a massage in the your back, but

1749
05:23:20.080 --> 05:23:31.799
the the outsides of your back, the parts where your

1750
05:23:31.919 --> 05:23:45.119
arms would maybe rest against, almost the part that connects

1751
05:23:45.279 --> 05:24:00.520
your front to your back. Just massaging down m firmly

1752
05:24:01.759 --> 05:24:09.840
but gently, as firm as you want, moving down and

1753
05:24:11.080 --> 05:24:13.400
moving across a little bed and moving all the way

1754
05:24:13.479 --> 05:24:21.119
down again being very gentle yet firm as you choose.

1755
05:24:27.479 --> 05:24:32.159
Eventually we get to the spine. We can message the

1756
05:24:32.319 --> 05:24:36.520
muscles and either side of your spine from the top

1757
05:24:36.599 --> 05:24:42.639
of your neck all the way down to your lower back.

1758
05:24:48.840 --> 05:24:55.159
We can do that a few times. Sometimes people use

1759
05:24:58.040 --> 05:25:02.119
the knuckle or the you know, two fingers and just

1760
05:25:03.759 --> 05:25:08.439
go your side of the spine almost just push down,

1761
05:25:09.240 --> 05:25:12.959
go all the way down to the bottom of the spine,

1762
05:25:13.200 --> 05:25:22.919
each time releasing tension and opening up the body, stretching

1763
05:25:24.040 --> 05:25:30.959
your body so that you feel more relaxed but at

1764
05:25:31.000 --> 05:25:47.319
the same time rejuvenated. And now I'm going to move

1765
05:25:47.439 --> 05:25:55.759
to one side, to your right side, and from the

1766
05:25:55.799 --> 05:26:01.279
bottom of your ribs to your pelvis, I'm going to

1767
05:26:01.400 --> 05:26:08.119
message that area of your back. I'll stretch over the

1768
05:26:08.159 --> 05:26:13.799
other side and I'll pull the muscles gently and massage

1769
05:26:13.919 --> 05:26:18.200
and push from one end that side or the way

1770
05:26:18.240 --> 05:26:23.240
to my side to the middle of fact to where

1771
05:26:23.240 --> 05:26:29.639
your spine is. Massage in that side of your spine

1772
05:26:29.880 --> 05:26:35.119
the opposite side to where I'm standing. It's almost like

1773
05:26:35.319 --> 05:26:43.520
kneading bread. There's that big area which is firm yet

1774
05:26:44.360 --> 05:26:53.240
lots there to massage. Potentially one of the most important

1775
05:26:53.240 --> 05:26:59.200
places to actually have a message, because.

1776
05:26:58.880 --> 05:27:00.799
You feeling.

1777
05:27:02.319 --> 05:27:07.360
You really feel the release and the pleasure of having

1778
05:27:07.439 --> 05:27:14.959
your lower back massaged. It releases so much from your

1779
05:27:14.959 --> 05:27:25.080
body that's not useful, starting a healing process which will

1780
05:27:25.080 --> 05:27:38.159
continue long after this recording is over. The message in

1781
05:27:38.240 --> 05:27:41.520
this part of your body not only feels really good

1782
05:27:42.119 --> 05:27:47.240
for you, it's actually fun to do because it is,

1783
05:27:47.720 --> 05:27:52.759
as I said, like kneading bread, it's a part that

1784
05:27:52.799 --> 05:27:58.040
you can really get hold of and really massage deeply.

1785
05:28:00.279 --> 05:28:10.560
If that's your choice, then I'm going to move over

1786
05:28:10.599 --> 05:28:13.000
to the other side of your body and do the

1787
05:28:13.040 --> 05:28:24.840
same with the opposite part of your lawer back. Kneading

1788
05:28:25.040 --> 05:28:33.560
and messaging from your sides or way to the middle

1789
05:28:33.599 --> 05:28:42.119
of your back where your spine is pressing and kneading

1790
05:28:47.200 --> 05:28:54.000
firm and gentle at the same time. It feels so releasing.

1791
05:28:57.240 --> 05:29:07.720
This mixture of pleasure, comfort, release, calmness, relaxation or mixed together.

1792
05:29:13.479 --> 05:29:18.319
Plus there's that feeling from your stomach as it's being stretched.

1793
05:29:20.119 --> 05:29:23.319
Even though you're in your stomach now, you can feel

1794
05:29:23.319 --> 05:29:27.200
it being stretched because that whole area is connected to

1795
05:29:27.240 --> 05:29:38.599
your stomach. Now we're going to move or move further

1796
05:29:38.759 --> 05:29:43.680
up to your top of your body and we do

1797
05:29:43.759 --> 05:29:52.479
the same this time, starting with your upper back, put

1798
05:29:52.520 --> 05:29:58.240
my hands forward over and messing massage in that area

1799
05:30:01.000 --> 05:30:04.799
up to your spine, from the side of your body

1800
05:30:04.959 --> 05:30:09.919
up to your spine. So some of that massage area,

1801
05:30:10.319 --> 05:30:16.360
that muscle tissue or whatever fatty tissue even will be

1802
05:30:16.599 --> 05:30:22.040
possibly from your chest. Beca's all connected, chest and the

1803
05:30:22.200 --> 05:30:28.759
back connect together. I'm going to be massaging and just

1804
05:30:28.880 --> 05:30:35.599
pulling some of that skin from your side up and

1805
05:30:35.840 --> 05:30:44.560
massaging that area of your upper back all the way

1806
05:30:44.680 --> 05:30:51.159
to your spine. And then I'll move down a bit

1807
05:30:51.240 --> 05:30:54.319
and I'll continue with the middle of your back, doing

1808
05:30:54.400 --> 05:31:12.880
exactly the same thing in tours deep as you choose. Now,

1809
05:31:13.000 --> 05:31:16.840
I'll move or the other side again and do the

1810
05:31:16.919 --> 05:31:21.119
exact same thing with the top of your back on

1811
05:31:21.200 --> 05:31:30.520
the other side, from pretty much underneath your arm area

1812
05:31:30.599 --> 05:31:45.759
really to your spine, and then continue in that all

1813
05:31:45.799 --> 05:31:50.919
the way down, including your lower your middle of your back.

1814
05:32:04.560 --> 05:32:09.919
I'm gonna go to your thighs, the backs of your thighs,

1815
05:32:12.400 --> 05:32:19.840
and the sides of your thighs, starting with your right leg.

1816
05:32:22.119 --> 05:32:31.919
Massage in the back and the sides of your thighs

1817
05:32:31.959 --> 05:32:38.400
gently and firmly. There's a lot of muscles there. It's

1818
05:32:38.439 --> 05:32:41.720
an area that can be very tense at times and

1819
05:32:41.880 --> 05:32:45.279
maybe needs a little bit more pressure than the rest

1820
05:32:45.319 --> 05:32:53.520
of the body that's up to you. You can gently

1821
05:32:53.639 --> 05:33:00.959
stroke the back of your legs where you know, opposite

1822
05:33:00.959 --> 05:33:06.520
your knee joint or underneath your knee joint, very sensitive,

1823
05:33:06.759 --> 05:33:19.439
gentle area, and then working down to your calf muscles.

1824
05:33:22.319 --> 05:33:28.759
Massage in your calf muscles thoroughly and deeply, if you choose,

1825
05:33:32.159 --> 05:33:49.400
using both hands and fingers, digging deep to your ankles.

1826
05:33:51.360 --> 05:33:57.040
In the back of your back of your ankles, just

1827
05:33:57.279 --> 05:34:08.959
gently massage in that area, maybe lifting the leg and

1828
05:34:09.759 --> 05:34:24.319
stretching it a little bit. Moving to the right foot,

1829
05:34:32.279 --> 05:34:42.200
massaging the bottom of your feet and the side of

1830
05:34:42.240 --> 05:34:53.520
your feet gently but firm enough so they don't tickle,

1831
05:34:59.040 --> 05:35:04.520
and just allow the pleasure that you get from having

1832
05:35:04.599 --> 05:35:14.000
your feet massaged to just overtake you as I continue

1833
05:35:14.080 --> 05:35:20.720
to message your feet, the bottoms of your feet, the sides,

1834
05:35:23.319 --> 05:35:29.119
your arches, your heel. You can put a lot of

1835
05:35:29.119 --> 05:35:35.080
pressure into your heel and it feels amazing, Yet the

1836
05:35:35.200 --> 05:35:43.319
arches need to be a bit more gentle. Stretching your

1837
05:35:43.439 --> 05:35:49.959
toes gently the message in the bottoms of your toes

1838
05:35:50.599 --> 05:36:05.919
with my fingers each one individually, moving her to the

1839
05:36:06.040 --> 05:36:15.479
left leg to do exactly the same thing. Starting at

1840
05:36:15.520 --> 05:36:19.959
the top of the thighs, work in the back of

1841
05:36:20.000 --> 05:36:27.560
the thighs and the sides, massaging deeply and gently the

1842
05:36:27.759 --> 05:36:41.799
whole area, working all the way down. And this is

1843
05:36:41.840 --> 05:36:48.000
an area that maybe you could like to spend more

1844
05:36:48.119 --> 05:36:56.759
time relaxing and massaging. So perhaps if you wanted, I

1845
05:36:56.799 --> 05:37:01.919
could make a future recording. Why spend more time on

1846
05:37:01.919 --> 05:37:14.119
one particular area. As you move down to your calf muscles,

1847
05:37:20.040 --> 05:37:33.479
Massage in your calf muscles firmly and gently, moving down

1848
05:37:35.759 --> 05:37:42.159
your aincor into your feet. Massage in the backs of

1849
05:37:42.240 --> 05:37:52.799
your feet, the bottoms of your feet, stretching your toes

1850
05:37:53.040 --> 05:38:00.200
and massage in each tone individually. And that feeling of pleasure, yeah,

1851
05:38:01.319 --> 05:38:05.840
and release that you experience when you're having your feet

1852
05:38:06.159 --> 05:38:27.799
massaged feels really good. Now should turn over in your mind.

1853
05:38:28.959 --> 05:38:38.720
Laying on your back, I'm just going to start again

1854
05:38:41.959 --> 05:38:56.720
for your neck area in your shoulders, just to get

1855
05:38:56.759 --> 05:39:06.639
back in touch with that area. And as we move up,

1856
05:39:14.319 --> 05:39:19.159
I can clean my hands, make them more fresh, because

1857
05:39:19.200 --> 05:39:28.400
now I'm gonna message your face gently, starting off with

1858
05:39:28.479 --> 05:39:39.240
your forehead. Your eyes are closed and I can just

1859
05:39:39.720 --> 05:39:46.119
stretch your eyes a little bit, pushing up on your eyebrows,

1860
05:39:52.759 --> 05:40:05.599
just massaging around, just scalp, massaging down your cheeks, around

1861
05:40:05.639 --> 05:40:18.279
your ears, into your jaw gently, the side of your neck,

1862
05:40:22.080 --> 05:40:22.959
your chin.

1863
05:40:29.759 --> 05:40:35.799
Mm hmm, and just moving down.

1864
05:40:39.560 --> 05:40:47.040
From your neck down to your chest, starting by massage

1865
05:40:47.119 --> 05:40:53.959
in the very top of your chest where the collar

1866
05:40:54.000 --> 05:41:07.560
bone is, either side of the collarbone, and then just

1867
05:41:07.880 --> 05:41:21.560
message in the whole of the chest, moving the chest around,

1868
05:41:29.680 --> 05:41:34.520
because it's quite a large area. You can move from

1869
05:41:34.520 --> 05:41:45.639
one side to the next, moving my hands underneath pretty

1870
05:41:45.680 --> 05:41:55.319
much where your arms are stretching up, stretching some of

1871
05:41:55.319 --> 05:42:03.360
the muscles of your back in the process, moving up

1872
05:42:04.479 --> 05:42:24.279
over your chest and they're moving down again. And then

1873
05:42:24.319 --> 05:42:30.240
allow my hands to just massage gently and slide down

1874
05:42:31.520 --> 05:42:36.479
towards your stomach, starting in the middle of your chest,

1875
05:42:39.880 --> 05:42:46.639
and then gradually my hands moving apart and massage in

1876
05:42:46.680 --> 05:42:55.799
and slide in at the same time, moving down to

1877
05:42:56.000 --> 05:43:11.119
just below your red cage, moving down and then messaging

1878
05:43:11.200 --> 05:43:19.880
up again, giving your chest all the attention that it

1879
05:43:20.040 --> 05:43:34.560
needs to feel completely relaxed. Remembering that I'm also going

1880
05:43:34.639 --> 05:43:40.159
to be focusing on your sides as well, an area

1881
05:43:40.240 --> 05:43:46.439
that really doesn't get much attention, but feels really good

1882
05:43:47.639 --> 05:43:56.959
when it's massaged. Just stroking my hands down the sides

1883
05:43:57.040 --> 05:44:03.840
of your body, just below your arms, all the way

1884
05:44:03.880 --> 05:44:17.000
down to your hips. Now move into your stomach area.

1885
05:44:19.080 --> 05:44:22.439
We're going to stand one side of you. Like I

1886
05:44:22.520 --> 05:44:27.159
did when I did your lower back. You do a

1887
05:44:27.319 --> 05:44:36.360
similar process of just stretching the muscles from your side,

1888
05:44:36.639 --> 05:44:46.560
gently massaging from one side to the next.

1889
05:44:48.279 --> 05:44:55.119
Move in a whole area from below your ribs all

1890
05:44:55.159 --> 05:45:05.639
the way down to below your belly button, and then

1891
05:45:05.799 --> 05:45:09.560
move around to the other side of you and repeat that.

1892
05:45:15.759 --> 05:45:29.799
Process of relaxing, deeply, calmly. You feel loose, you feel free.

1893
05:45:32.159 --> 05:45:36.880
And it's something about having your stomach massage that's different

1894
05:45:36.919 --> 05:45:43.799
from any other part because we do have a tendency

1895
05:45:44.360 --> 05:45:48.319
of holding a different kind of stress in our stomachs

1896
05:45:49.680 --> 05:45:57.479
that we may not be aware of. As I now

1897
05:45:57.680 --> 05:46:05.959
message your stomach in front of your stomach, making circles

1898
05:46:07.400 --> 05:46:16.639
around your belly button, and then going the other way around,

1899
05:46:23.159 --> 05:46:28.919
there's a gentleness and a freedom that comes from feeling

1900
05:46:29.560 --> 05:46:39.799
how you're feeling. As I now move down the tops

1901
05:46:39.880 --> 05:46:46.639
of your thighs the muscles, massaging them, and I can

1902
05:46:46.759 --> 05:46:52.759
do this two legs at the same time, pressing down,

1903
05:46:55.560 --> 05:47:01.759
massaging deeply those muscles in your eyes, at front of

1904
05:47:01.799 --> 05:47:12.799
your thighs, and moving down to your knees, gently massaging

1905
05:47:12.880 --> 05:47:24.200
your knees, sliding down your shins, putting pressure on either

1906
05:47:24.319 --> 05:47:36.560
side of your shin gently softly but firmly, moving down

1907
05:47:36.840 --> 05:47:51.680
to your ankles, stroking the tops of your feet, and

1908
05:47:51.720 --> 05:47:57.840
then with each foot in each hand, just gently messaging

1909
05:47:58.599 --> 05:48:06.919
the whole of the foot, the top, the bottom, your heel,

1910
05:48:07.400 --> 05:48:15.200
your ankle, your toes, message in every part of your feet.

1911
05:48:20.200 --> 05:48:26.279
Feels so good. Just to let go and enjoy the process.

1912
05:48:31.880 --> 05:48:50.759
Enjoy feeling so deeply relaxed, so much comfort and so

1913
05:48:50.919 --> 05:49:07.759
many feelings come just from touching your skin. And you

1914
05:49:07.799 --> 05:49:08.360
can just.

1915
05:49:09.439 --> 05:49:10.279
Lie there.

1916
05:49:12.200 --> 05:49:20.959
For as long as you choose, enjoying the feeling of

1917
05:49:21.319 --> 05:49:27.520
deep comfort from being massaged.

1918
05:49:29.479 --> 05:49:29.799
By me.

1919
05:49:37.000 --> 05:49:59.040
Enjoy feeling deeply rax And all we're gonna do is

1920
05:50:02.599 --> 05:50:19.080
blow out some candles. In your mind, there are going

1921
05:50:19.159 --> 05:50:29.560
to be a hundred candles, and you're going to blow

1922
05:50:29.720 --> 05:50:40.159
each one out individually, one by one, starting at a hundred.

1923
05:50:41.159 --> 05:50:52.799
As I count down all the way down to one,

1924
05:50:53.040 --> 05:51:02.000
and each time I say a number, you can imagine

1925
05:51:02.000 --> 05:51:08.479
that candle in front of you, and I'd like you

1926
05:51:08.560 --> 05:51:27.919
to actually physically generally blow that candle out, just so

1927
05:51:27.959 --> 05:51:37.240
it's not big blows, just a gentle, and that candle

1928
05:51:38.680 --> 05:51:48.000
will extinguish. And then I'll say the next number as

1929
05:51:48.040 --> 05:51:57.279
we move down, and you can just blow that one

1930
05:51:57.319 --> 05:52:07.080
out as well. And as we move down the numbers,

1931
05:52:11.599 --> 05:52:20.200
you'll find yourself feeling more and more relaxed, and if

1932
05:52:20.240 --> 05:52:28.720
you need to sleep, you'll also find yourself becoming incredibly

1933
05:52:29.200 --> 05:52:41.959
tired and sleepy. In fact, you may struggle to blow

1934
05:52:41.959 --> 05:52:56.040
out all one hundred of these candles as you feel

1935
05:52:58.919 --> 05:53:22.639
more and more deeply relaxed, more and more deeply tired,

1936
05:53:26.959 --> 05:53:35.520
And the further you go down, the more your mind

1937
05:53:36.560 --> 05:53:48.919
starts to drift. You may find that you stop listening

1938
05:53:49.119 --> 05:54:01.720
to me after a while. And even though there may

1939
05:54:01.759 --> 05:54:10.520
be background sounds where you are, you'll be aware of

1940
05:54:10.560 --> 05:54:15.880
those sounds at the moment.

1941
05:54:20.799 --> 05:54:21.279
Be me.

1942
05:54:24.799 --> 05:54:39.639
Start to just not even notice them at all because

1943
05:54:39.720 --> 05:54:53.319
they're unimportant. Where I am, I've got the sounds of

1944
05:54:53.400 --> 05:55:00.360
the birds, there's horrors, the pigeon who likes to say

1945
05:55:00.439 --> 05:55:06.720
hello sometimes, and there's the odd plane that goes by,

1946
05:55:09.759 --> 05:55:23.159
maybe traffic and trains in the distance, but none of

1947
05:55:23.240 --> 05:55:35.479
that scene is important whatsoever. More candles you blow out,

1948
05:55:37.279 --> 05:55:50.080
the less important anything is. More candles you blow out,

1949
05:55:54.240 --> 05:56:12.599
the further you seem to move away from sounds and.

1950
05:56:10.000 --> 05:56:16.880
From general date days, stuff.

1951
05:56:18.040 --> 05:56:25.720
Seems to just move away on its own.

1952
05:56:30.959 --> 05:56:33.240
You feel more.

1953
05:56:35.400 --> 05:56:57.840
Calmer with every candle you blow out, guiding the next number,

1954
05:57:00.599 --> 05:57:10.279
do you hear me say? And then you blow that

1955
05:57:10.520 --> 05:57:38.000
candle out to So easy, so simple. We're gonna start

1956
05:57:38.479 --> 05:57:56.360
by introducing the first candle, which is a hundred. First

1957
05:57:56.840 --> 05:58:17.880
candles one hundred. When you blow that candle out, you'll

1958
05:58:17.919 --> 05:58:35.560
find immediately a slight change in how you feel, as

1959
05:58:35.599 --> 05:58:43.639
well as a real sense of positivity growing within you,

1960
05:58:49.680 --> 05:59:19.720
relaxation and sleepiness expanding. Starting with one hundred flowing out

1961
05:59:19.799 --> 06:00:30.599
by candle now ninety nine candle, ninety eight, cand ninety seven,

1962
06:00:52.759 --> 06:02:25.720
can ninety six and ninety five and ninety four, candle

1963
06:02:31.479 --> 06:04:10.880
ninety three, hand ninety two and ninety one, candl ninety

1964
06:04:26.360 --> 06:07:19.599
eighty nine and eighty eight and eighties end eighty eighty five,

1965
06:07:55.520 --> 06:11:37.279
two four ten eighty two and two one Cano seventy nine.

1966
06:11:50.040 --> 06:11:50.599
Can do.

1967
06:11:55.840 --> 06:12:49.040
Seventy eight candle, seventy seven candle seventy six, candle seventy five,

1968
06:13:07.919 --> 06:14:02.360
Candle seventy four, candle seventy three, candle seventy two, candle

1969
06:14:07.360 --> 06:15:14.240
seventy one, candle seventy one, Candle seventy and sixty nine,

1970
06:15:24.040 --> 06:16:11.959
Candle sixty eight, candle sixty seven, candle sixty five, candle

1971
06:16:17.520 --> 06:17:17.799
sixty four, candle sixty four, candle sixty three, candle sixty

1972
06:17:32.880 --> 06:18:44.200
and sixty one and sixty and UH fifty nine.

1973
06:18:59.599 --> 06:19:00.040
Mm HM.

1974
06:19:05.439 --> 06:20:23.119
Handle fifty eight, candle fifty seven, candle fifty six, candle

1975
06:20:26.479 --> 06:22:05.479
fifty five, candle fifty four, handle fifty three, candle fifty two,

1976
06:22:06.439 --> 06:23:48.119
fifty two ten to fifty two, candle fifty one, candle fifty,

1977
06:24:11.680 --> 06:26:06.840
candle forty nine, candle forty eight, chen forty seven, candle

1978
06:26:09.560 --> 06:27:57.959
forty six, candle forty five, candle fought it two, candle

1979
06:28:02.400 --> 06:30:07.119
Who do you handle? Forty candle thirty nine and thirty eight,

1980
06:30:36.479 --> 06:32:16.200
can't do thirty seven, Canto thirty five, candle thirty four,

1981
06:32:49.479 --> 06:35:44.360
candle thirty three, handle thirty one, chendle thirty and twoentighteen nine,

1982
06:36:21.479 --> 06:38:45.599
ten twenty eight, candle twenty seven, candle twenty six, Caen

1983
06:38:51.040 --> 06:40:55.360
twenty five, can chin tief f endle twenty three and

1984
06:40:57.840 --> 06:43:01.520
twenty deep and twenty wand and to winy.

1985
06:42:56.639 --> 06:43:22.599
M send.

1986
06:43:25.279 --> 06:47:30.240
Ninety candle, seventeen ten sixteen chancel fourteen ten to.

1987
06:48:16.639 --> 06:50:20.200
Four and eleven ten, yeah, shame, do.

1988
06:50:24.639 --> 06:51:30.919
Nine two.

1989
06:51:28.439 --> 06:52:01.919
Eight s.

1990
06:52:05.639 --> 06:53:00.159
Six and.

1991
06:53:04.400 --> 06:53:47.680
Fife can do.

1992
06:53:51.200 --> 06:54:30.759
Oooh and do.

1993
06:54:36.000 --> 06:55:40.119
Hey seven.

1994
06:55:44.840 --> 06:56:54.680
Two m candle. Let go of all of those thoughts, worries,

1995
06:56:54.959 --> 06:57:01.200
concerns about the past, thoughts about the each, and even

1996
06:57:02.560 --> 06:57:06.959
things you've been thinking about today. Just let it all

1997
06:57:06.959 --> 06:57:13.240
go because none of it is useful in this moment.

1998
06:57:18.119 --> 06:57:33.560
This is your opportunity to just focus on feeling relaxed,

1999
06:57:37.799 --> 06:57:44.279
allowing yourself to get in touch with that natural sense

2000
06:57:46.319 --> 06:57:54.479
of peace that we all have within us. It's available

2001
06:57:54.520 --> 06:57:59.400
for everyone. It just sometimes takes a little bit of

2002
06:57:59.479 --> 06:58:07.000
effort to set up the right time and place in

2003
06:58:07.119 --> 06:58:13.439
order for you to just let go. Because when you

2004
06:58:13.599 --> 06:58:21.400
do decide to let go and relax, that's what your

2005
06:58:21.400 --> 06:58:30.159
body starts to do because you've chosen. You've chosen to

2006
06:58:30.560 --> 06:58:37.720
just allow your body to unwind and your mind starts

2007
06:58:37.759 --> 06:58:45.240
to slow down. And it's a nice feeling. It's a

2008
06:58:45.319 --> 06:58:49.599
nice feeling at the beginning just to know that you

2009
06:58:50.040 --> 06:59:00.400
have chosen to decide to relax deeply, and because you've

2010
06:59:00.439 --> 06:59:08.959
made that decision, your body or just follow suit. Because

2011
06:59:09.000 --> 06:59:13.680
sometimes all the muscles in your body need is just

2012
06:59:13.959 --> 06:59:23.240
permission from you to relax. Because so often we're busy,

2013
06:59:23.479 --> 06:59:27.720
we're going from here to there, we're walking around, and

2014
06:59:27.759 --> 06:59:35.159
we're doing stuff, and the body doesn't have any time

2015
06:59:35.360 --> 06:59:43.799
or space to really relax deeply. So it kind of

2016
06:59:43.840 --> 06:59:49.439
waits for you to lead the way, waits for your permission.

2017
06:59:53.759 --> 07:00:00.759
And when you do give your permission, give to say

2018
07:00:00.799 --> 07:00:07.279
so we need say okay, it's time for your body

2019
07:00:08.840 --> 07:00:17.840
to let go completely and relax totally, your body just follows.

2020
07:00:20.799 --> 07:00:22.959
It's like a breath of relief.

2021
07:00:24.119 --> 07:00:24.599
Ah.

2022
07:00:25.680 --> 07:00:32.840
Good, I can now relax. That feeling at the end

2023
07:00:32.840 --> 07:00:36.000
of a day, of a very physical day that you

2024
07:00:36.080 --> 07:00:40.040
may experience in the past, where you get home and

2025
07:00:40.080 --> 07:00:43.880
you just sit down on a chair, maybe you kick

2026
07:00:43.959 --> 07:00:50.240
your shoes off and not Ah feels so nice knowing

2027
07:00:50.240 --> 07:00:54.159
that you don't have to get up again for a

2028
07:00:54.159 --> 07:00:57.759
little while at least if you choose, you can just

2029
07:00:57.919 --> 07:01:06.680
sit there for maybe an hour to It feels blissful.

2030
07:01:10.759 --> 07:01:15.759
And just by sitting down like that, your body knows

2031
07:01:16.000 --> 07:01:21.000
that it's time to relax. Your body has been given

2032
07:01:21.080 --> 07:01:28.560
permission from you. Because it's a mindset. In your mind,

2033
07:01:31.319 --> 07:01:41.799
you're prepared to let go of everything and just completely

2034
07:01:42.959 --> 07:01:51.759
allow all the stress of your body to evaporate. Any

2035
07:01:51.959 --> 07:02:05.959
tensions can just gradually vanish. It's almost like magic, really,

2036
07:02:11.520 --> 07:02:18.560
because that sense of relaxation in your body is a

2037
07:02:18.680 --> 07:02:25.159
very natural state. It's not something unusual. It may feel

2038
07:02:25.240 --> 07:02:28.880
unusual when you first start to relax, if you if

2039
07:02:28.919 --> 07:02:33.360
you haven't really spent a lot of time focusing and

2040
07:02:34.000 --> 07:02:38.520
giving yourself this space to let go completely and relax,

2041
07:02:39.439 --> 07:02:46.200
they seem more most alien, but it isn't. It's actually

2042
07:02:47.439 --> 07:02:52.680
the most natural thing in the world to let go completely,

2043
07:02:54.360 --> 07:03:02.200
to relax totally, the most natural thing in the world

2044
07:03:04.799 --> 07:03:15.400
to allow yourself to feel really calm in your mind.

2045
07:03:17.439 --> 07:03:25.200
And it is almost like a literal unwinding. It's like

2046
07:03:25.319 --> 07:03:32.880
you press a button and all the tension just releases,

2047
07:03:34.240 --> 07:03:37.680
and it's like a wheel, like a cog, like the

2048
07:03:37.720 --> 07:03:41.720
inside of a clock, just unwinding. And it's almost like

2049
07:03:41.840 --> 07:03:47.040
you could see the little wind up knob that's used

2050
07:03:47.799 --> 07:03:51.840
just going the opposite way that you choose to wind

2051
07:03:51.880 --> 07:04:00.479
it up, and the energy that frenetic stress for energy

2052
07:04:01.959 --> 07:04:12.240
gradually winding down, losing its power, losing its strength, as

2053
07:04:12.279 --> 07:04:21.720
a sense of relaxation becomes stronger and deeper, and you

2054
07:04:21.880 --> 07:04:30.080
may find a the more relaxed you feel, that your

2055
07:04:30.200 --> 07:04:40.240
mind starts to wonder, maybe just seemed to stop listening

2056
07:04:40.279 --> 07:04:44.919
to me for a while, and your mind goes somewhere else,

2057
07:04:46.279 --> 07:04:52.159
and then you realize you're listening to me again, and

2058
07:04:52.240 --> 07:04:58.959
that is just your mind drifting to sleep, which is

2059
07:04:59.040 --> 07:05:10.279
quite natural, because sometimes when we're stressed and tense, we're

2060
07:05:10.279 --> 07:05:14.080
not mean I actually be aware of what we need,

2061
07:05:15.040 --> 07:05:23.520
what we physically or emotionally need in this moment. But

2062
07:05:23.639 --> 07:05:29.959
when you allow your body and mind to relax completely

2063
07:05:31.680 --> 07:05:39.040
and you let go of all thoughts, concerns, worries, ideas,

2064
07:05:40.360 --> 07:05:44.959
all letting them go allow them to drop onto the floor.

2065
07:05:50.159 --> 07:05:56.319
When you start to get in touch with the feelings

2066
07:05:56.360 --> 07:06:08.080
of such relaxation, this feels so nice, to be in

2067
07:06:08.279 --> 07:06:15.080
touch with the calmness of the different body parts as

2068
07:06:15.159 --> 07:06:30.880
they become looser and looser. Even your breathing seems easier

2069
07:06:31.520 --> 07:06:40.959
and more natural, effortless, as that cool enters through your

2070
07:06:41.080 --> 07:06:50.479
mouth or nose into your lungs, breathing in comforts and

2071
07:06:50.560 --> 07:06:59.479
relaxation and then just breathing out any excess remain intention

2072
07:07:00.159 --> 07:07:10.720
stress from every part of your body and mind. And

2073
07:07:10.759 --> 07:07:15.759
as you start to focus on your mind, maybe you

2074
07:07:16.080 --> 07:07:23.880
notice that things have come to a standstill or maybe

2075
07:07:24.119 --> 07:07:32.759
just much much lower than before, because your mind is

2076
07:07:32.840 --> 07:07:43.720
not really needed when listening to my voice, which allows

2077
07:07:43.799 --> 07:07:49.799
your mind to relax just as deeply as your body.

2078
07:07:52.479 --> 07:08:04.520
And that's synchronicity between the relaxation of your body relaxation

2079
07:08:05.439 --> 07:08:06.840
of your mind.

2080
07:08:08.599 --> 07:08:09.799
Let you know that.

2081
07:08:11.959 --> 07:08:24.439
Feeling completely calm, loose, and relaxed really is a great

2082
07:08:25.400 --> 07:08:42.400
healing experience fear and has so many positive benefits for

2083
07:08:42.520 --> 07:08:48.720
your body, mind, and your life. To be able to

2084
07:08:48.919 --> 07:08:59.639
let go everything and to relax completely, you know, all

2085
07:09:00.400 --> 07:09:09.119
parts of your body and mind, even your boneses are rexed,

2086
07:09:12.119 --> 07:09:25.000
all your muscles are raxed, even the skin that covers

2087
07:09:25.119 --> 07:09:36.319
your body is relaxed. Every hair.

2088
07:09:39.040 --> 07:09:39.759
That you have.

2089
07:09:41.400 --> 07:09:59.520
Is also deeply relaxed. And your brain restarts the feel

2090
07:10:00.119 --> 07:10:15.200
benefits but this healing relaxation, and as you focus on

2091
07:10:15.360 --> 07:10:21.159
the inside of your scalp where your brain is, you

2092
07:10:21.240 --> 07:10:29.279
can start to realize and notice the benefits of your

2093
07:10:29.319 --> 07:10:41.360
brain relaxing deeply. Then, as your brain continues to relax

2094
07:10:44.439 --> 07:10:53.000
sends those messages to the rest of your body and

2095
07:10:53.840 --> 07:11:09.479
your mind to rely relax the yearn more deeply, relaxy,

2096
07:11:11.479 --> 07:11:27.599
more completely, letting go of any remaining thoughts or consers,

2097
07:11:29.919 --> 07:11:36.279
allowed them just to drop onto the floor because they're

2098
07:11:36.319 --> 07:11:44.840
no longer necessary in this moment, In this moment of

2099
07:11:45.159 --> 07:12:10.680
deep relaxation and calmness, filling your brain with deep concentrated heathing, calming,

2100
07:12:15.919 --> 07:12:34.520
relaxing every part of your brain, feeling so loose and comfortable,

2101
07:12:37.720 --> 07:12:53.560
so relaxed and peaceful. Your brain feels so light, that's

2102
07:12:53.599 --> 07:13:05.479
so healthy in that sense of deep deep comfort really

2103
07:13:05.599 --> 07:13:18.400
does allow you to enjoy those ever increase in sensations

2104
07:13:18.680 --> 07:13:33.119
of comfort that are spreading throughout your body, relaxing each

2105
07:13:34.720 --> 07:13:37.880
and every muscle of your body.

2106
07:13:39.959 --> 07:13:40.119
E.

2107
07:13:42.080 --> 07:14:00.520
Deeper and deeper, much more deeper than before, my much

2108
07:14:01.000 --> 07:14:15.240
more comfort spreading through your body in your mind, be

2109
07:14:17.000 --> 07:14:34.240
so peaceful and calm, so very fair, peaceful in avery

2110
07:14:34.680 --> 07:14:44.799
part of your body, letting him go. Mm hm a

2111
07:14:45.319 --> 07:15:07.720
everything averything, so peaceful and calm, so relax a very

2112
07:15:09.000 --> 07:15:15.240
second the passes you feel.

2113
07:15:17.159 --> 07:15:36.200
D PA, DPER relaxed, DPER and DPER relax.

2114
07:15:38.520 --> 07:15:54.400
Come so calm, peace fall, so very peace.

2115
07:15:57.000 --> 07:15:58.360
From your head.

2116
07:15:58.680 --> 07:16:07.959
Down to is such peace and comfort.

2117
07:16:09.639 --> 07:16:12.400
Growing all all the.

2118
07:16:12.479 --> 07:16:26.080
Time, such peace and comfort spreading through your body and

2119
07:16:26.439 --> 07:16:42.759
mind deeper and deeper, such comforts spreading and sinking deeper

2120
07:16:45.319 --> 07:16:48.720
into a muscle of your body.

2121
07:16:52.319 --> 07:16:53.919
So the feel.

2122
07:16:56.159 --> 07:17:21.720
Amazing, relaxed, so peaceful, sol and peace, letting go.

2123
07:17:25.479 --> 07:17:31.080
Every We're going to.

2124
07:17:31.119 --> 07:17:37.919
Do a body scan, focusing on firstly how you feel

2125
07:17:38.799 --> 07:17:43.240
in your body, not trying to change how you feel,

2126
07:17:44.319 --> 07:17:49.319
not trying to relax, not trying to move away from

2127
07:17:49.360 --> 07:17:57.919
any discomfort or stress or tension, just accepting, observing and

2128
07:17:58.080 --> 07:18:02.799
accepting how you feel in the different parts of your body,

2129
07:18:04.720 --> 07:18:13.799
just allowing yourself to be exactly as you are, to notice,

2130
07:18:14.520 --> 07:18:22.680
to get in touch with how you actually feel in

2131
07:18:22.799 --> 07:18:31.479
this moment. So I'm going to start off by focusing

2132
07:18:32.720 --> 07:18:45.279
on your hands. Just be aware of your hands. I'd

2133
07:18:45.400 --> 07:18:49.840
like you to move your hands around, just maybe move

2134
07:18:49.880 --> 07:18:55.479
your fingers a little bit. I've been and closing your

2135
07:18:55.560 --> 07:19:03.119
hands very gently, just so that you can get in

2136
07:19:03.279 --> 07:19:15.639
touch with how your hands and your fingers fell, very

2137
07:19:16.520 --> 07:19:34.439
very slow movements. Focusing now on your feet, and if

2138
07:19:34.479 --> 07:19:39.000
you can just do kind of an equivalent with your feet,

2139
07:19:39.159 --> 07:19:45.959
is you've just done with your hands, maybe turn in

2140
07:19:46.040 --> 07:19:54.159
your ankles, moving your feet around, moving your toes gently,

2141
07:19:56.919 --> 07:20:09.439
only very gently and very slowly, noticing how your feet

2142
07:20:09.959 --> 07:20:25.360
feel in this moment. Focusing now and your eyes. I

2143
07:20:25.599 --> 07:20:32.520
like you to just focus on your eyelids. Maybe you

2144
07:20:32.599 --> 07:20:37.080
can open and close your eyes a couple of times

2145
07:20:37.119 --> 07:20:41.000
to really get in touch with how you feel when

2146
07:20:41.040 --> 07:20:49.159
you do close your eyes. The muscle changes in your

2147
07:20:49.200 --> 07:20:55.959
eyes when you do close them. Maybe raising your eyebrows,

2148
07:20:57.560 --> 07:21:04.799
it stretches the tops of your eye. Perhaps squint in

2149
07:21:04.919 --> 07:21:12.599
your eyes, scrunching up your eyes, just so you can

2150
07:21:13.840 --> 07:21:23.799
heal it again, touch with all aspects of how your

2151
07:21:23.840 --> 07:21:43.080
eyes feel right now. Now focusing on your thighs, and

2152
07:21:43.200 --> 07:21:47.360
you know it just starts you to gently tense your thighs,

2153
07:21:48.639 --> 07:21:58.479
just very very gently, just enough so you can become

2154
07:22:00.119 --> 07:22:11.319
more attuned to the physical sensation of your upper legs,

2155
07:22:13.360 --> 07:22:19.319
the front of your thighs, and the backs of your thighs.

2156
07:22:21.080 --> 07:22:40.479
Noticing and observing how your thighs fear. Right now, moving

2157
07:22:40.720 --> 07:22:49.159
your focus to the back of your neck. Just noticing

2158
07:22:49.319 --> 07:22:55.400
the back of your neck the muscles, and of course

2159
07:22:55.520 --> 07:22:59.639
they lead to the side of your neck. They were

2160
07:22:59.680 --> 07:23:01.560
so lead to the top.

2161
07:23:01.360 --> 07:23:02.319
Of your back.

2162
07:23:04.240 --> 07:23:09.680
Which leads to your shoulders. So as your focus on

2163
07:23:10.000 --> 07:23:15.360
the back of your neck, maybe you can move your

2164
07:23:15.520 --> 07:23:24.240
head gently upwards as if you're looking up, Maybe moving

2165
07:23:24.279 --> 07:23:32.159
your head down as if you're looking down. Perhaps moving

2166
07:23:32.200 --> 07:23:40.479
your head side to side, right to left, only very

2167
07:23:41.799 --> 07:23:51.680
slowly and very gently. I'm not trying to force anything.

2168
07:23:52.680 --> 07:24:01.959
It has to be very very gentle, just so you

2169
07:24:02.040 --> 07:24:15.520
can be more in touch with the feelings, with the sensations,

2170
07:24:15.720 --> 07:24:25.479
the physical sensations of how back of your neck feels

2171
07:24:26.680 --> 07:24:42.119
right now, as we now focus on the tops of

2172
07:24:42.200 --> 07:24:48.479
your arms, the parts where your biceps and your triceps

2173
07:24:48.520 --> 07:24:56.599
are between your elbow and your shoulders. To focus on

2174
07:24:56.840 --> 07:25:02.880
those parts, the tops of your arm arms, you may

2175
07:25:03.959 --> 07:25:13.720
like to just tense them, but very very gently and slowly,

2176
07:25:16.240 --> 07:25:23.479
so you're not straining or put in any pressure whatsoever

2177
07:25:25.119 --> 07:25:33.959
on your arms. It's just so that you can gain

2178
07:25:34.479 --> 07:25:42.599
more of a sense of how your upper arms are

2179
07:25:42.880 --> 07:25:54.360
feeling in this moment and just noticing as you gently,

2180
07:25:56.479 --> 07:26:06.159
very gently and slowly tighten the muscles and then let go,

2181
07:26:10.360 --> 07:26:19.000
notice how the tops of your arms feel right now.

2182
07:26:26.919 --> 07:26:37.759
As in now focus on your stomach, the area the

2183
07:26:37.840 --> 07:26:44.200
lower abdomen area below your belly button, moving all the

2184
07:26:44.240 --> 07:26:45.200
way down.

2185
07:26:48.240 --> 07:26:50.599
To your hips, just a.

2186
07:26:50.439 --> 07:27:01.439
Part of your grind. Maybe you're able to tense these

2187
07:27:01.599 --> 07:27:19.279
muscles in the area very very gently and slowly, if

2188
07:27:19.319 --> 07:27:23.479
that's a difficult thing to do, and maybe you can

2189
07:27:23.639 --> 07:27:34.319
just move your body, pushing your stomach up, maybe moving

2190
07:27:34.360 --> 07:27:39.599
a little bit to the side using your hips, just

2191
07:27:40.119 --> 07:27:48.119
so you can get more in tune with how you're

2192
07:27:49.000 --> 07:28:00.319
lower capped tom an area is feeling in this moment.

2193
07:28:06.840 --> 07:28:18.959
Just noticing the physical sensations or your lower abdomen.

2194
07:28:29.240 --> 07:28:30.319
As you move.

2195
07:28:31.959 --> 07:28:45.080
Your attention to your mouth, notice in your lips and

2196
07:28:45.279 --> 07:29:03.279
inside your mouth, the teeth, your guns, your tongue, just

2197
07:29:03.439 --> 07:29:12.080
noticing how your tongue in your mouth feels. It may

2198
07:29:12.319 --> 07:29:21.080
help by moving your tongue around your mouth, moving it

2199
07:29:21.520 --> 07:29:29.000
to your left, maybe pressing it gently against the side

2200
07:29:29.119 --> 07:29:35.400
of your mouth, and then to the right, gently to

2201
07:29:35.520 --> 07:29:42.159
the side of your mouth, perhaps pressing up against the

2202
07:29:43.479 --> 07:29:50.319
top of your mouth, and then down gently against the

2203
07:29:50.360 --> 07:30:01.520
bottom of your mouth, always very slowly and a very

2204
07:30:04.119 --> 07:30:21.200
very gentle so that you can be aware of how

2205
07:30:21.400 --> 07:30:43.360
you feel in your mouth area. Now I'm going to

2206
07:30:43.560 --> 07:30:59.799
focus on your wrists and I'll ask you to me

2207
07:31:00.119 --> 07:31:03.159
be just rotate.

2208
07:31:04.360 --> 07:31:06.200
Your wrists.

2209
07:31:06.919 --> 07:31:15.000
By moving your hands in a circular motion very gently

2210
07:31:16.919 --> 07:31:37.759
and slowly, just so that you can feel the sensations

2211
07:31:38.479 --> 07:31:53.919
that you are currently experiencing in your wrists. Perhaps move

2212
07:31:54.159 --> 07:31:56.080
in your hands.

2213
07:31:57.000 --> 07:31:58.479
Up and down.

2214
07:32:00.840 --> 07:32:28.159
Again very very gently and slowly, very gentzl and slow.

2215
07:32:41.639 --> 07:32:58.040
As we now start to observe you lower back. The

2216
07:32:58.360 --> 07:33:09.159
by part is just above your hips where your coxis

2217
07:33:09.279 --> 07:33:22.319
are a whole area which also really does include the

2218
07:33:22.599 --> 07:33:28.840
sides of your body because those muscles are very much

2219
07:33:28.959 --> 07:33:40.279
connected as those muscles also move into your hip area

2220
07:33:41.240 --> 07:33:56.680
connecting to your buttocks the sides of your hips, and

2221
07:33:56.799 --> 07:34:05.439
if you're physically able to do so, maybe you can

2222
07:34:06.200 --> 07:34:18.919
very gently just move body ever so slightly, very slowly,

2223
07:34:21.959 --> 07:34:40.159
some side to side, just enough to gauge how you

2224
07:34:40.240 --> 07:34:57.279
feel in your lower back. Perhaps it could even move

2225
07:34:57.439 --> 07:35:15.840
your hips gently up and down gently, slowly in order to.

2226
07:35:16.959 --> 07:35:18.639
Be in touch.

2227
07:35:20.840 --> 07:35:44.279
With the physical sensations of your lower back. As we

2228
07:35:44.560 --> 07:35:46.080
now live.

2229
07:35:50.040 --> 07:35:51.560
Your attention.

2230
07:35:54.919 --> 07:36:02.680
To your jaw, the area from your chin all the

2231
07:36:02.720 --> 07:36:10.639
way up to near where your ears are. Hole of

2232
07:36:10.680 --> 07:36:25.919
your jaw, you can just yeah, it's okay to do so.

2233
07:36:27.880 --> 07:36:38.599
Gently open your mouth, not wide, no stretching just very

2234
07:36:39.119 --> 07:36:51.799
gently and slowly opening your mouth thing, closing your mouth

2235
07:36:54.040 --> 07:37:13.040
very gently and slowly, so you can be in touch

2236
07:37:19.799 --> 07:37:22.000
with how your jaw feels.

2237
07:37:25.360 --> 07:37:52.080
Now.

2238
07:37:52.240 --> 07:38:07.880
I to sit now your chest area, and you don't

2239
07:38:08.040 --> 07:38:15.520
need to do anything to move your chest because it

2240
07:38:15.680 --> 07:38:26.639
moves every time you breathe, and it moves very gently

2241
07:38:28.520 --> 07:38:45.720
and slowly automatically with each breath you take. As you

2242
07:38:46.200 --> 07:39:33.279
focus on how your chest feels when you pray, move

2243
07:39:33.439 --> 07:39:48.439
in your focus to your forms, your elbows. Maybe you're

2244
07:39:48.520 --> 07:39:53.959
able to very gently.

2245
07:39:55.319 --> 07:39:57.520
And slowly.

2246
07:39:59.159 --> 07:40:07.959
Tense the muscles in your forearms, and when you do that,

2247
07:40:08.200 --> 07:40:31.799
you can feel your elbows as well, very gently and slowly,

2248
07:40:40.240 --> 07:41:19.840
gently and softly obsad your forearms and helpers. No, I

2249
07:41:19.919 --> 07:41:34.599
think focus the rest of your back, your upper back

2250
07:41:39.080 --> 07:41:56.520
in the middle, the middle of your back again, this

2251
07:41:57.200 --> 07:42:07.240
part of your body. News Also every time you pray.

2252
07:42:12.240 --> 07:42:25.919
You may not notice that. Usually as you observe your

2253
07:42:26.040 --> 07:42:33.360
upper back in the middle of your back, you can

2254
07:42:33.520 --> 07:42:40.279
really feel that gentle.

2255
07:42:45.520 --> 07:42:48.040
And slow.

2256
07:42:52.400 --> 07:42:53.360
Movement.

2257
07:43:27.919 --> 07:43:41.680
Moving your focus into the area the buttees, the grain,

2258
07:43:44.360 --> 07:44:19.200
there's muscles and those bones in your midsection. Just noticing

2259
07:44:21.599 --> 07:44:41.959
how your hips feel right now, you can very very

2260
07:44:42.520 --> 07:44:57.319
gently move your hips, maybe side to side very gently,

2261
07:44:57.599 --> 07:45:54.240
and y can't softly and slowly, everything starts to slow down,

2262
07:46:00.680 --> 07:46:06.400
including the thoughts in your mind and your mind itself

2263
07:46:09.560 --> 07:46:16.240
just starts to gradually. It doesn't have to be instant,

2264
07:46:16.319 --> 07:46:24.360
but just gradually starting to It's almost like time is

2265
07:46:24.759 --> 07:46:36.119
storing chin. It's a slower pace to maybe what you're

2266
07:46:36.240 --> 07:46:43.919
used to in your day to day life. It's a

2267
07:46:44.119 --> 07:47:11.119
slower movement of energy, very small movements which make up

2268
07:47:11.400 --> 07:47:19.000
the larger movements, which is always the case. Now, when

2269
07:47:19.040 --> 07:47:24.240
you move your hand, it might seem like it's one movement,

2270
07:47:24.279 --> 07:47:32.279
but it's lots of minute different muscles moving in accordance

2271
07:47:32.360 --> 07:47:43.639
with each other. And what happens in this space that

2272
07:47:43.720 --> 07:48:02.959
we're sharing is we move from that big movement into

2273
07:48:03.000 --> 07:48:20.439
those smaller movements. Starting to focus on how your body feels,

2274
07:48:22.159 --> 07:48:26.479
not just as a whole, not just oh, i'm feel

2275
07:48:26.520 --> 07:48:31.159
in this way. I'm feeling stressed or tense, or I'm

2276
07:48:31.240 --> 07:48:36.639
feeling relaxed and calm, I'm feeling this way, I'm feeling

2277
07:48:36.720 --> 07:48:47.919
that way. Starting to notice that your body begins to

2278
07:48:48.000 --> 07:49:05.000
present to you small feelings around your body, small physical

2279
07:49:05.240 --> 07:49:24.240
sensations in your legs, whether pleasurable or not. Maybe resisting

2280
07:49:24.319 --> 07:49:33.119
the temptation to label them or to judge them. Those feelings,

2281
07:49:34.840 --> 07:49:39.400
just thinking them, thinking about them is just being neutral,

2282
07:49:41.959 --> 07:49:57.279
just feelings, not being particularly concerned, but just noticing what

2283
07:49:57.520 --> 07:50:12.639
your body. He's telling you, the feelings in your arms,

2284
07:50:13.799 --> 07:50:18.759
instead of feeling the whole of the arm. Maybe notice

2285
07:50:19.000 --> 07:50:31.840
those individual feelings, all those different muscles and the skin,

2286
07:50:35.080 --> 07:50:40.959
the hairs of your arms, all the internal parts of

2287
07:50:41.000 --> 07:50:57.360
your arms, the veins, the bones, just being aware of

2288
07:51:00.400 --> 07:51:06.840
maybe your elbow on your right arm has a certain feeling.

2289
07:51:08.919 --> 07:51:22.680
Maybe your left wrist also has its own individual physical sensation.

2290
07:51:35.080 --> 07:51:41.840
What about your forearm on your right arm, your right forearm,

2291
07:51:49.119 --> 07:51:55.200
there may not be any particular feeling that you could

2292
07:51:55.279 --> 07:52:03.200
even give a name to, may not feel like anything

2293
07:52:04.159 --> 07:52:14.400
other than just a feeling. You know, it's there. The

2294
07:52:14.479 --> 07:52:20.400
feelings in your shoulders, perhaps your shoulders, when you think

2295
07:52:20.439 --> 07:52:23.919
about them, you're kind of almost like they're the same,

2296
07:52:25.040 --> 07:52:30.720
you know, the same feeling, almost like you both of

2297
07:52:30.759 --> 07:52:35.400
your shoulders are just one thing. Of course they're not.

2298
07:52:44.040 --> 07:52:49.400
And when you focus on your left shoulder and then

2299
07:52:49.439 --> 07:52:56.080
on your right shoulder, maybe find that you move the

2300
07:52:56.200 --> 07:53:00.759
muscles a little bit, maybe tense the muscles as gently

2301
07:53:06.360 --> 07:53:38.759
noticing the difference in each shoulder, your lower back, the

2302
07:53:38.880 --> 07:53:43.040
left side of your lower back and the right side

2303
07:53:43.159 --> 07:53:53.840
of your lower back. Of course that connection to your

2304
07:53:53.880 --> 07:54:07.240
buttocks and to your hips, and also moving up into

2305
07:54:07.319 --> 07:54:20.240
the middle of your back. And sometimes like right now,

2306
07:54:20.319 --> 07:54:25.159
actually when I focus on their part, when I focused

2307
07:54:25.159 --> 07:54:31.040
on my buttocks and then I focused on the middle

2308
07:54:31.040 --> 07:54:33.959
of my back, I almost felt like the muscles in

2309
07:54:34.040 --> 07:54:44.119
my lower back were being stretched very gently, just stretched

2310
07:54:44.159 --> 07:54:52.000
a little bit. Even though I wasn't doing anything to

2311
07:54:52.080 --> 07:54:57.840
try to stretch your lower back, it just seemed to happen.

2312
07:54:59.000 --> 07:55:16.639
The feeling of very gently stretching your lower back comes along.

2313
07:55:20.319 --> 07:55:43.680
I have feeling in your chest, just noticing what sensations

2314
07:55:45.240 --> 07:56:02.919
you are experiencing in your chest right now. And there's

2315
07:56:02.959 --> 07:56:07.159
so much of the chest. Obviously, there's the collar bone

2316
07:56:07.279 --> 07:56:14.080
leading to the chest. You've got the chest bone, You've

2317
07:56:14.119 --> 07:56:22.479
got the muscles in your chest. Of course, if you're female,

2318
07:56:23.119 --> 07:56:33.040
there's possibly the breasts. If you're male, you've got the

2319
07:56:33.159 --> 07:56:38.759
different well why not that different these days, but there

2320
07:56:38.759 --> 07:56:44.000
may be more muscles at the top of the chest,

2321
07:56:47.319 --> 07:56:51.639
but at the side underneath it's pretty much the same,

2322
07:56:52.400 --> 07:56:56.200
whether you're a man or a woman. There's muscles there,

2323
07:56:56.799 --> 07:57:01.959
muscles that stretch out to your back as well as

2324
07:57:02.000 --> 07:57:10.680
breast tissue stretches and moves into your back, to just

2325
07:57:10.720 --> 07:57:30.279
being aware of your chest, being with whatever feeling there

2326
07:57:30.439 --> 07:57:50.720
is in your chest. When I noticed, I focus on

2327
07:57:50.759 --> 07:57:59.200
my chest, I feel it in my back, my upper back.

2328
07:58:00.639 --> 07:58:03.720
I mean, I guess the obvious reason would be because

2329
07:58:03.759 --> 07:58:13.720
you know, I'll breathe in in, and it stretches my

2330
07:58:14.000 --> 07:58:24.880
chest and my back at the same time. It feels

2331
07:58:28.119 --> 07:58:39.759
it feels okay, it doesn't feel I got a little

2332
07:58:39.799 --> 07:58:46.240
bit of pain in my right chest, a little bit,

2333
07:58:46.360 --> 07:58:52.520
not pain, but a little discomfort, maybe stiffness possibly, I

2334
07:58:52.560 --> 07:59:04.319
don't know. I notice my shoulders also wanting to flex

2335
07:59:04.400 --> 07:59:08.880
for some reason. I think that's probably part of my

2336
07:59:09.040 --> 07:59:17.759
upper back, that connection between my shoulders and my upper back,

2337
07:59:19.560 --> 07:59:23.599
because I can move my shoulders and stretch the muscles

2338
07:59:24.319 --> 07:59:32.599
in my back, moving the shoulders backwards or up, which

2339
07:59:32.639 --> 07:59:36.520
then moves. I think it's the scapulous.

2340
07:59:38.080 --> 07:59:38.720
In your back.

2341
07:59:48.759 --> 07:59:56.479
It feels quite nice. Actually, a good thing about this

2342
07:59:56.720 --> 08:00:05.599
is you can, if you want to, can just flex

2343
08:00:06.200 --> 08:00:18.279
or stimulate the various muscles in your body gently in

2344
08:00:18.400 --> 08:00:22.360
order to get more of the sense of how they feel.

2345
08:00:29.560 --> 08:00:37.319
And when you're relaxing, when you do tense and muscle

2346
08:00:38.880 --> 08:00:41.439
and you let it go and you let it relax,

2347
08:00:42.639 --> 08:00:55.240
it relaxes way more than it would normally. You have

2348
08:00:55.360 --> 08:01:01.799
to feel that you're able to do that. Yeah, there's

2349
08:01:01.840 --> 08:01:07.520
no point doing it if there's an issue with the

2350
08:01:07.599 --> 08:01:13.919
per part of your body. You need to be gentle

2351
08:01:14.040 --> 08:01:27.520
with yourself at all times when relaxing deeply, It's important

2352
08:01:30.840 --> 08:01:42.840
to be kind to yourself. As you notice your mind.

2353
08:01:46.599 --> 08:01:53.639
How much has your mind slowed down since we started

2354
08:01:55.000 --> 08:02:20.279
this recording? How came and peaceful is your mind right

2355
08:02:20.319 --> 08:02:32.759
now with nothing to think about and just my voice

2356
08:02:33.000 --> 08:02:42.919
to listen to, Because you know the intention behind this

2357
08:02:43.159 --> 08:02:52.360
recording is relaxation. At the very least, for you to

2358
08:02:52.599 --> 08:02:57.639
feel more relaxed at the end of recording than you

2359
08:02:57.799 --> 08:03:10.240
did at the beginning, at the very least, your mind

2360
08:03:11.080 --> 08:03:27.080
to slow down because your body continues to relax, because

2361
08:03:27.319 --> 08:03:39.000
that's what you want to happen. That's what you expect

2362
08:03:43.319 --> 08:04:07.599
to happen, for relaxation to fill your body, maybe calm

2363
08:04:07.680 --> 08:04:15.560
in your mind to the point of boredom when you

2364
08:04:15.919 --> 08:05:02.919
start maybe to drift away. It's almost as if you yeah,

2365
08:05:03.400 --> 08:05:11.639
moving further away from your body in your mind, just

2366
08:05:11.919 --> 08:05:23.759
leaving that there, kind of liking it an escape pod

2367
08:05:24.479 --> 08:05:28.720
in the spaceship a movie, a space movie. You know,

2368
08:05:28.799 --> 08:05:32.720
when they get into that little pod in it, since

2369
08:05:32.799 --> 08:05:57.119
the man far away from the spaceship, safe to dream

2370
08:05:57.479 --> 08:07:15.680
and continue to relax, drifting so slow and pea so so,

2371
08:07:29.880 --> 08:07:53.479
don't be so, and focusing on that.

2372
08:07:55.680 --> 08:07:56.119
Feeling.

2373
08:08:01.639 --> 08:08:12.880
But those individual parts of your body that are relaxing.

2374
08:08:14.080 --> 08:08:23.040
One by one, you may.

2375
08:08:24.720 --> 08:08:38.479
Find that every now and then you realize that you

2376
08:08:38.560 --> 08:08:47.279
aren't listening to my voice because your mind started to

2377
08:08:47.439 --> 08:09:02.680
imagine something different, maybe started to almost move into some

2378
08:09:02.959 --> 08:09:11.439
kind of a dreamy state, and then you become aware

2379
08:09:11.599 --> 08:09:21.000
of my voice again. And even though you may want

2380
08:09:21.080 --> 08:09:26.000
to focus on my voice, you may also wish to

2381
08:09:28.520 --> 08:09:40.159
allow your mind to just drift naturally into that space

2382
08:09:40.400 --> 08:10:04.400
of comfort and safety. As you feel more comfort spreading

2383
08:10:04.720 --> 08:10:17.520
through your body like a warm blanket covering you gently,

2384
08:10:21.520 --> 08:10:39.680
keeping your body at just the perfect temperature, and even

2385
08:10:39.759 --> 08:10:51.840
if you can hear background sounds, they just don't seem

2386
08:10:51.919 --> 08:11:08.759
to matter anymore as that sense of peace spreads through

2387
08:11:08.799 --> 08:11:22.439
your mind like a gentle breeze. Yes, strong enough to

2388
08:11:22.639 --> 08:11:38.919
blow away all negativity, strong enough to remove from your

2389
08:11:39.000 --> 08:11:56.880
mind any anxiety or stress that was there before, and

2390
08:11:57.119 --> 08:12:08.080
blow away any other thoughts or feelings that just don't

2391
08:12:08.159 --> 08:12:32.400
fit with the sense relaxation, that is, feeling your body

2392
08:12:37.439 --> 08:12:57.119
end your mind unless you focus on your mind and

2393
08:12:57.439 --> 08:13:03.080
count down from ten down to one, and with each

2394
08:13:03.560 --> 08:13:28.639
number you hear, your mind will become slightly more relaxed,

2395
08:13:31.360 --> 08:13:34.119
just just slightly.

2396
08:13:36.599 --> 08:13:36.680
So.

2397
08:13:36.840 --> 08:13:43.959
From ten down to nine, just a slight movement. From

2398
08:13:44.040 --> 08:13:56.360
nine down to eight, just another small change in how

2399
08:13:56.439 --> 08:14:09.840
you feel. Eight down to seven. That feeling is a gap,

2400
08:14:10.400 --> 08:14:16.000
almost like a gap that starts to get wider, the

2401
08:14:16.119 --> 08:14:23.119
gap between those feelings that you used.

2402
08:14:22.880 --> 08:14:25.360
To have in your mind.

2403
08:14:28.279 --> 08:14:35.599
Compared to the feelings you have there growing now, feelings

2404
08:14:35.639 --> 08:14:46.720
of comfort and security and confidence. And the gap becomes wider.

2405
08:14:48.240 --> 08:14:55.439
Eight down to seven, seven down to six, And when

2406
08:14:55.439 --> 08:15:01.720
you get to five, your mind will stuff to have

2407
08:15:01.880 --> 08:15:15.439
a certain physical sensation, almost like there's a magnet outside

2408
08:15:15.520 --> 08:15:21.880
of your head sucking the tension and stress and any

2409
08:15:21.959 --> 08:15:29.560
remaining feelings that you don't want, sucking them out through

2410
08:15:29.599 --> 08:15:40.200
your skull. And in down to four you can start

2411
08:15:40.319 --> 08:15:49.360
to really experience that sense of not just emptiness, but space,

2412
08:15:54.680 --> 08:16:03.759
a place full of fresh air, place where you can stretch.

2413
08:16:07.119 --> 08:16:09.840
It's almost as if as you go down to four

2414
08:16:10.560 --> 08:16:19.400
and three, your mind is expanding with this sense of

2415
08:16:20.080 --> 08:16:32.400
peace and tranquility growing it moves down to when you

2416
08:16:32.439 --> 08:16:41.919
get to one, your mind just feels exactly how you

2417
08:16:42.240 --> 08:17:01.799
want to feel. It's almost perfect fearing maybe the sensation

2418
08:17:02.240 --> 08:17:12.240
that you'd like to keep a place that's safe, where

2419
08:17:12.919 --> 08:17:31.959
nothing can affect you at all, and you can stay

2420
08:17:32.000 --> 08:17:40.880
in that a space of comfort and confidence, confident in

2421
08:17:40.880 --> 08:17:49.040
your own ability to create this space and this feeling

2422
08:17:49.319 --> 08:17:56.520
of comfort within your own mind just by counting and ten.

2423
08:17:58.040 --> 08:18:02.400
Down to one.

2424
08:18:03.319 --> 08:18:07.880
And this is something that you can do yourself when

2425
08:18:07.919 --> 08:18:15.240
you're on your own, the time when you can maybe

2426
08:18:15.400 --> 08:18:24.119
sit down, maybe just for a few minutes, close your eyes,

2427
08:18:27.799 --> 08:18:39.479
just count slowly from ten down to one and re

2428
08:18:39.720 --> 08:18:52.680
experience these feelings in your mind. And when you feel

2429
08:18:52.759 --> 08:19:02.840
that way in your mind, your body copies your mind,

2430
08:19:08.080 --> 08:19:14.000
and that feeling is spread through your spine and your

2431
08:19:14.159 --> 08:19:22.000
nervous system into every part of your body, travels through

2432
08:19:22.040 --> 08:19:36.319
your bloodstream, heathing and relaxing every particle of your existence.

2433
08:19:48.959 --> 08:19:53.000
Now we can we can practice this a few times

2434
08:19:57.639 --> 08:20:01.000
before the end of the recording, and then you can

2435
08:20:02.159 --> 08:20:08.080
practice on your own. And each time you count for

2436
08:20:08.400 --> 08:20:20.880
ten about one, the feelings of comfort, calmness, and deep

2437
08:20:22.880 --> 08:20:40.040
deep relaxation become stronger and deeper, filling your mind and

2438
08:20:40.119 --> 08:20:49.880
your brain with these positive chemicals, the spread throughout your body,

2439
08:20:51.400 --> 08:20:59.520
relaxing you so quickly, relaxing your whole body.

2440
08:20:59.279 --> 08:21:00.360
And mind end.

2441
08:21:03.000 --> 08:21:03.919
So very.

2442
08:21:05.400 --> 08:21:21.040
Very easily just by counting from ten down to one.

2443
08:21:21.639 --> 08:21:24.319
That's what we're going to do now. I'm going to

2444
08:21:24.479 --> 08:21:28.599
count from ten down to one. I'd like you to

2445
08:21:28.759 --> 08:21:33.279
repeat the number after me. So when I say ten,

2446
08:21:36.279 --> 08:21:48.159
you can just repeat to yourself ten. Just notice, be

2447
08:21:48.279 --> 08:21:58.400
aware of how you feel in your mind and your body.

2448
08:22:01.840 --> 08:22:08.279
Then when I say nine, you can repeat to yourself

2449
08:22:11.200 --> 08:22:26.080
nine a game, noticing the increase in comfort and calmness

2450
08:22:26.360 --> 08:22:36.599
in your mind and in your body, the same when

2451
08:22:36.680 --> 08:22:47.959
I say eight, when I say seven, six, when I

2452
08:22:48.040 --> 08:23:07.040
say five, four, when I say three, two, and lastly

2453
08:23:07.080 --> 08:23:07.479
you want to.

2454
08:23:07.479 --> 08:23:12.599
Say one, you can beat that number.

2455
08:23:20.040 --> 08:23:20.159
Now.

2456
08:23:20.319 --> 08:23:25.880
Of course, when you do this on your own without

2457
08:23:26.000 --> 08:23:31.119
listening to me, you can say the numbers or whatever

2458
08:23:32.599 --> 08:23:41.119
speed that you feel is necessary for you. So you

2459
08:23:41.200 --> 08:23:47.040
can adapt. So if you feel you want to say

2460
08:23:47.119 --> 08:23:53.000
the numbers ten down to one faster than I do,

2461
08:23:54.720 --> 08:23:57.400
then you go ahead and do that. Or if you

2462
08:23:57.479 --> 08:24:01.520
feel when you do it yourself that you'd like to

2463
08:24:01.639 --> 08:24:10.319
have more space between the numbers, maybe take a lot

2464
08:24:10.560 --> 08:24:20.040
longer to get from ten all the way down to one,

2465
08:24:22.279 --> 08:24:34.840
that's your choice also to do. So I'm going to

2466
08:24:35.000 --> 08:24:43.400
count from ten down to one, and when I get

2467
08:24:43.439 --> 08:24:50.720
to one, that will be the end of this recording, unless,

2468
08:24:50.720 --> 08:25:02.159
of course, you're listening with music, and the music will continue.

2469
08:25:02.959 --> 08:30:10.680
Two nine eight, twenty, nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2470
08:30:15.319 --> 08:31:05.360
twelve eleven, ten nine eight, seven, six, five, four three

2471
08:31:05.560 --> 08:31:29.159
two one. Now open your eyes, noticing how you physically

2472
08:31:29.200 --> 08:31:38.279
feel having counted down from twenty to one, allowing stress

2473
08:31:38.360 --> 08:31:42.240
and tension to leave through your fingertips and your tass

2474
08:31:43.759 --> 08:31:48.479
And as you focus on your fingertips maybe they feel

2475
08:31:48.479 --> 08:31:54.639
a little bit tingly, which is I suppose quite an

2476
08:31:54.680 --> 08:31:59.639
understanding considering the tension has been exiting your body through

2477
08:31:59.680 --> 08:32:08.639
your things. So now I'm going to count from twenty

2478
08:32:08.720 --> 08:32:15.639
down to one again. This time you got to feel

2479
08:32:15.759 --> 08:32:21.799
relief of tension and stress. And the anxiety that you

2480
08:32:21.880 --> 08:32:34.400
may have leaving through your stomach. Just leaving through your

2481
08:32:34.400 --> 08:32:40.360
stomach almost as if it's just releasing the whole of

2482
08:32:40.360 --> 08:32:46.000
your stomach will enable to just above your chest or

2483
08:32:46.000 --> 08:32:50.319
below your chest, rather so surrounding your belly button area,

2484
08:32:50.560 --> 08:32:56.319
the whole area. You can feel the tension of your

2485
08:32:56.360 --> 08:33:02.680
body wherever it's left, just releasing from the area, and

2486
08:33:02.720 --> 08:33:06.080
you may notice that your stomach will become very relaxed.

2487
08:33:07.599 --> 08:34:25.720
As I countdown from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,

2488
08:34:28.840 --> 08:34:54.479
die four three two what And you can open your

2489
08:34:54.520 --> 08:34:57.080
eyes again if you choose, or you can just keep

2490
08:34:57.119 --> 08:35:03.360
them closed because it feels relaxing. Just notice how your

2491
08:35:03.360 --> 08:35:08.680
stomach feels. I notice there's your focus. Just do a

2492
08:35:08.720 --> 08:35:14.080
little scan of your body. Just notice how your body feels,

2493
08:35:15.520 --> 08:35:26.080
focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,

2494
08:35:29.080 --> 08:35:36.040
Just noticing, and you know, you may start to feel

2495
08:35:38.479 --> 08:35:42.759
more a sense of tiredness, which may be the reason

2496
08:35:42.799 --> 08:35:50.599
you're listening to this according because you like to let

2497
08:35:50.720 --> 08:36:02.360
go completely of everything and dread off into a nice natural, calm,

2498
08:36:02.680 --> 08:36:20.319
relaxing sleep. So now we're going to focus on your forehead,

2499
08:36:21.799 --> 08:36:24.560
and if you choose, you can incorporate your eyes in

2500
08:36:24.720 --> 08:36:29.400
this focus as well. So your forehead and your eyes,

2501
08:36:31.400 --> 08:36:35.840
it's that whole area basically almost as if you were

2502
08:36:35.880 --> 08:36:39.840
wearing a mask, you know, like a I don't know,

2503
08:36:39.840 --> 08:36:46.439
a Batman mask or something, or I'm trying to zorro

2504
08:36:46.680 --> 08:36:48.720
or something, you know, the kind of mask that covers

2505
08:36:48.759 --> 08:36:51.840
your eyes but also covers quite a lot of the forehead.

2506
08:36:55.479 --> 08:36:58.560
We're focusing on that area because that's the area that

2507
08:36:58.599 --> 08:37:02.799
we're now going to release tension and stress from your

2508
08:37:02.840 --> 08:37:08.840
mind and your brain. From your mind and any tension

2509
08:37:08.880 --> 08:37:12.599
that you may have remain in your face, in your

2510
08:37:12.680 --> 08:37:18.439
neck and your jawl, your eyes, your forehead, and or

2511
08:37:18.479 --> 08:37:24.720
your scalp. So basically any tension within your head area,

2512
08:37:25.400 --> 08:37:26.319
including your.

2513
08:37:26.279 --> 08:37:32.599
Mind and your brain, and that's going to.

2514
08:37:32.560 --> 08:37:40.799
Be released through your forehead and your eyes. As I

2515
08:37:40.880 --> 08:39:02.959
count down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,

2516
08:39:07.080 --> 08:39:40.200
five W three two what noticing and she scan your

2517
08:39:40.319 --> 08:39:47.720
face with jaw, your eyes, the cheap bins, your ears,

2518
08:39:49.360 --> 08:39:56.479
your forehead, your scalp, your neck, the back of your neck,

2519
08:39:56.720 --> 08:40:00.360
in the front of your neck, the sights of your neck,

2520
08:40:00.439 --> 08:40:01.240
in the throat.

2521
08:40:02.759 --> 08:40:04.319
H m hmm.

2522
08:40:07.520 --> 08:40:18.639
Lettice, being aware of the comfort increased, be in that relaxation,

2523
08:40:20.720 --> 08:40:25.639
not just in your head and neck and mind, also

2524
08:40:26.119 --> 08:40:35.639
the rest of your body. Just notice how loose and

2525
08:40:35.880 --> 08:40:39.639
calm you feel, and how easily.

2526
08:40:41.279 --> 08:40:43.040
It is to just let go.

2527
08:40:45.639 --> 08:41:09.840
Completely, let go completely easily. So what I'm going to

2528
08:41:09.919 --> 08:41:13.520
do now is I want to focus on the top

2529
08:41:13.599 --> 08:41:22.840
of your head and am We're going to allow every

2530
08:41:23.520 --> 08:41:31.560
last piece of tension or stress that might be lingering

2531
08:41:31.799 --> 08:41:38.080
or hiding in your body or mind or head to

2532
08:41:38.319 --> 08:41:44.599
just be sucked out on the top of your head.

2533
08:41:46.040 --> 08:41:52.599
At least into Yeah, I'm wanna.

2534
08:41:52.479 --> 08:41:58.520
Sucked out into the clouds. Imagine a big cloud of

2535
08:41:58.599 --> 08:42:03.439
God your head, almost like a whirlpool.

2536
08:42:03.599 --> 08:42:08.400
And this is can suck that tension out the top

2537
08:42:08.439 --> 08:42:12.200
of your head and just take it.

2538
08:42:12.240 --> 08:42:21.319
Away the good your focus. Imagine an opening on the

2539
08:42:21.360 --> 08:42:26.840
top of your head with that tension and stress and

2540
08:42:26.880 --> 08:42:31.560
in remaining issues maybe worries of concerns that have no

2541
08:42:31.959 --> 08:42:36.040
use to you. Now you can all be sucked.

2542
08:42:35.639 --> 08:42:37.599
Down at the top of your head.

2543
08:42:38.799 --> 08:42:44.759
And taken away as I count down again from twenty

2544
08:42:45.119 --> 08:44:44.720
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

2545
08:44:48.279 --> 08:45:15.560
one three, noticing how you feel, how relaxed and calm

2546
08:45:16.880 --> 08:45:28.919
you physically and mentally feel right now, how peace l

2547
08:45:31.040 --> 08:45:37.880
your mind feels. It feels so nice to just let go,

2548
08:45:40.040 --> 08:45:49.400
to give yourself some space to breathe easily, to think calmly,

2549
08:45:54.159 --> 08:45:59.080
and just to take a break from all that pointless

2550
08:45:59.240 --> 08:46:04.560
worry concerns about things that you don't.

2551
08:46:04.360 --> 08:46:05.759
Need to think about.

2552
08:46:08.599 --> 08:46:16.080
Right now, because this is your time to let go.

2553
08:46:17.319 --> 08:46:27.119
This is your space to enjoy feeling deeply relaxed, peaceful

2554
08:46:27.240 --> 08:46:34.639
in your mind, relaxed in your body. They can feel

2555
08:46:35.040 --> 08:46:40.400
so good, so nice.

2556
08:46:39.799 --> 08:46:40.400
To just.

2557
08:46:42.639 --> 08:46:49.840
Not have to do anything, to be able to really

2558
08:46:51.680 --> 08:47:01.479
enjoy that serenity that comes of letting go completely, that

2559
08:47:01.759 --> 08:47:20.439
peacefulness that comes with being in this peaceful space. And

2560
08:47:20.599 --> 08:47:25.639
you can keep this sense of calmness for as long.

2561
08:47:25.400 --> 08:47:26.520
As you choose.

2562
08:47:34.520 --> 08:47:41.639
If you choose to drift off into a deep, healing, natural.

2563
08:47:41.279 --> 08:47:43.880
Sleep, then you can do that.

2564
08:47:47.400 --> 08:47:55.840
It's completely up to you, and you can keep this

2565
08:47:56.000 --> 08:48:01.880
feeling of calmness physically and in your mind as long

2566
08:48:02.319 --> 08:48:19.279
as you choose to feel completely relaxed, completely relax. And

2567
08:48:19.360 --> 08:48:25.159
I'd like you to make up your mind that you're

2568
08:48:25.159 --> 08:48:36.439
going to relax, and I want to explore that with you.

2569
08:48:37.080 --> 08:48:44.000
What it feels like when you actually decide that you're

2570
08:48:44.040 --> 08:48:52.799
going to relax, not forcing yourself, but giving yourself that. Yes,

2571
08:48:52.880 --> 08:48:55.200
it is a command, really, isn't it. When you're telling

2572
08:48:55.240 --> 08:49:04.799
yourself relax in a gentle but firm way that only

2573
08:49:05.080 --> 08:49:10.360
you can really tell yourself in that way. You can't

2574
08:49:10.360 --> 08:49:14.599
really have someone else saying to you, now it relax, relax,

2575
08:49:15.200 --> 08:49:19.279
you know, and it needs to be gentle, but you can't.

2576
08:49:19.400 --> 08:49:26.560
Someone else can't really have the same the same kind

2577
08:49:26.639 --> 08:49:36.279
of influence or power that you have over your own physicality,

2578
08:49:37.080 --> 08:49:47.959
over how you feel, because when you say it to yourself,

2579
08:49:48.000 --> 08:49:55.040
it means more. It's personal, and your brain and your

2580
08:49:55.439 --> 08:50:02.520
unconscious mind and your body listens to what you say. So,

2581
08:50:02.759 --> 08:50:05.119
for example, we'll test it out.

2582
08:50:05.560 --> 08:50:05.959
We'll do a.

2583
08:50:05.919 --> 08:50:09.919
Little test, a few little tests along the way, and

2584
08:50:10.000 --> 08:50:15.040
you can get more of an idea of the force,

2585
08:50:15.959 --> 08:50:22.639
a positive force that you can have in creating a

2586
08:50:22.840 --> 08:50:26.840
sense of comfort and relaxation in your body and your

2587
08:50:26.880 --> 08:50:36.240
mind quite quickly just by you telling yourself to relax.

2588
08:50:40.880 --> 08:50:44.520
So I want to start by it's focus on your hands.

2589
08:50:48.119 --> 08:50:50.439
To focus on your hands and just tell your hands

2590
08:50:50.680 --> 08:50:56.680
to relax, and just say relax. As you focus on

2591
08:50:56.720 --> 08:51:03.680
your hands, you could say my hands are relaxed, or

2592
08:51:03.720 --> 08:51:05.279
I want my hands to relax.

2593
08:51:07.319 --> 08:51:08.520
I think if you actually do.

2594
08:51:08.520 --> 08:51:16.560
It directly by focusing and imagining that your hands can

2595
08:51:16.799 --> 08:51:19.560
hear what you're saying, you know, like they've got little ears,

2596
08:51:20.159 --> 08:51:25.439
which is a little weird. So talking to your hands

2597
08:51:26.080 --> 08:51:42.439
and just say relax, noticing how your hands start to relax.

2598
08:51:54.799 --> 08:51:58.319
Now focus on your eyes and tell your eyes to relax.

2599
08:51:59.439 --> 08:52:04.240
You just say the same word relax, and find the

2600
08:52:04.439 --> 08:52:11.840
right tone for you. You know, I might say relax,

2601
08:52:12.520 --> 08:52:20.720
but you you might say relax or relax. You know,

2602
08:52:20.959 --> 08:52:26.639
you might say it differently to yourself, and that's important

2603
08:52:27.479 --> 08:52:33.560
for you to gauge what feels right for you. To

2604
08:52:33.799 --> 08:52:39.040
just tell your eyes to relax whilst focusing on your eyes,

2605
08:52:39.479 --> 08:52:44.200
your eyelids, the muscles around your eyes, your eyebrows, and

2606
08:52:44.439 --> 08:53:19.959
just tell your eyes directly relax now now, I just

2607
08:53:20.040 --> 08:53:30.360
did that myself, and sometimes you may feel that you

2608
08:53:30.520 --> 08:53:35.919
need a bit more time or the different parts to relax,

2609
08:53:36.799 --> 08:53:40.840
you know, because I start talking again and maybe that

2610
08:53:40.880 --> 08:53:44.479
part hasn't relaxed fully. But what will happen is that

2611
08:53:44.479 --> 08:53:47.159
it will just continue to relax even though I'm talking.

2612
08:53:48.919 --> 08:53:54.759
That's happening with my eyes. Something else I noticed is

2613
08:53:56.639 --> 08:54:00.520
when I started focusing on my eyes, that actually almost

2614
08:54:00.599 --> 08:54:03.319
became They got worse before they got better in a way.

2615
08:54:04.000 --> 08:54:07.080
So I felt a degree of tension growing in my

2616
08:54:07.200 --> 08:54:13.200
eyes and then disappearing. So I think what that was

2617
08:54:13.279 --> 08:54:18.479
really was just me becoming more aware of the tension

2618
08:54:19.560 --> 08:54:20.720
that was already.

2619
08:54:20.400 --> 08:54:21.840
There that I wasn't.

2620
08:54:22.840 --> 08:54:26.840
I wasn't focused on it before, so I wasn't really

2621
08:54:27.560 --> 08:54:44.919
acknowledging it or really conscious to those feelings. Yeah, my

2622
08:54:45.040 --> 08:54:49.200
eyes is still continuing to relax, as well as my hands. Actually,

2623
08:54:52.680 --> 08:54:54.279
my hands have got a certain.

2624
08:54:54.040 --> 08:54:54.520
Kind of.

2625
08:54:57.240 --> 08:55:03.080
Energy, like not buzzing, but I can kind of funeral

2626
08:55:03.200 --> 08:55:04.560
degree of energy.

2627
08:55:04.200 --> 08:55:05.040
In my hands.

2628
08:55:08.080 --> 08:55:12.799
Maybe that's where the tension is being released. Maybe that's

2629
08:55:12.959 --> 08:55:22.840
causing that. The next part, I think we should focus

2630
08:55:22.880 --> 08:55:23.159
on the.

2631
08:55:23.119 --> 08:55:23.840
Back of the neck.

2632
08:55:24.520 --> 08:55:28.479
That's a part which is quite often or for me

2633
08:55:28.919 --> 08:55:32.000
holds tension. I don't know about it for yourself that

2634
08:55:32.119 --> 08:55:36.439
I think it's quite a standard place where tension is

2635
08:55:36.479 --> 08:55:43.400
sometimes held. So and I'm doing exactly what you're doing

2636
08:55:43.759 --> 08:55:45.919
as you do it as well, so I'm telling my

2637
08:55:46.840 --> 08:55:48.959
body parts to relax as well.

2638
08:55:49.680 --> 08:55:51.240
So if you tell your neck, the.

2639
08:55:51.159 --> 08:55:54.000
Back of your neck, focus on the back of your neck,

2640
08:55:54.119 --> 08:56:01.720
and just say relax own words, in your own tone,

2641
08:56:02.040 --> 08:56:04.959
in your own voice. You can say out loud, or

2642
08:56:04.959 --> 08:56:10.040
you can just say it to yourself internally. But you're focusing,

2643
08:56:10.400 --> 08:56:12.639
and you're saying it literally.

2644
08:56:12.560 --> 08:56:15.840
To the back of your neck, as if the back

2645
08:56:15.919 --> 08:56:22.680
of your neck can actually hear what you're saying. So

2646
08:56:22.799 --> 08:56:26.159
do that now, Just say it, relax to the back

2647
08:56:26.200 --> 08:56:28.680
of your neck, and I'll do the same.

2648
08:57:07.520 --> 08:57:11.040
Now. What I noticed, and you may have had similar

2649
08:57:11.119 --> 08:57:15.599
thing is, even though I was focusing on the back

2650
08:57:15.639 --> 08:57:26.639
of my neck, other parts started to I don't know,

2651
08:57:26.880 --> 08:57:30.319
showed themselves to me, or maybe because they want to

2652
08:57:30.319 --> 08:57:34.240
be relaxed as well. But I started noticing the feelings

2653
08:57:34.240 --> 08:57:37.599
in my shoulders, attention in my shoulders.

2654
08:57:37.360 --> 08:57:38.319
And in my upper back.

2655
08:57:41.400 --> 08:57:47.439
Whether that was because my back of my neck was saying, well,

2656
08:57:47.439 --> 08:57:52.439
I'm pretty much okay, it's the other parts that need attention.

2657
08:57:58.799 --> 08:58:01.840
But my low my back of my neck is still relaxing,

2658
08:58:03.279 --> 08:58:05.799
but I just became more aware of other parts that

2659
08:58:06.000 --> 08:58:08.080
needed attention.

2660
08:58:10.319 --> 08:58:15.319
Now, this might happen and it's not. It doesn't mean

2661
08:58:15.360 --> 08:58:16.479
that it's going wrong.

2662
08:58:16.560 --> 08:58:18.400
It just means you're.

2663
08:58:18.279 --> 08:58:23.959
Being notified of more places that also.

2664
08:58:23.759 --> 08:58:24.959
Want to feel relaxed.

2665
08:58:28.200 --> 08:58:31.200
So I'm going to focus on my upper back.

2666
08:58:32.520 --> 08:58:33.919
So you can do the same.

2667
08:58:35.439 --> 08:58:40.040
Even if you don't have any feelings of tension that

2668
08:58:40.119 --> 08:58:44.799
are obvious in your upper back. You just focus on

2669
08:58:44.840 --> 08:58:50.279
your back and the whole area from the shoulder blades

2670
08:58:50.479 --> 08:58:55.080
down to the middle of your back and the spine.

2671
08:58:56.560 --> 08:59:04.319
And with me, it's more the shoulder blades are more. Yeah,

2672
08:59:04.439 --> 08:59:09.639
that's the parts that really sort of giving me.

2673
08:59:11.279 --> 08:59:11.599
That not.

2674
08:59:13.520 --> 08:59:15.959
That it needs relax in the sounds to ask that

2675
08:59:16.159 --> 08:59:19.680
part to relax. And you can do the same now.

2676
08:59:30.639 --> 08:59:46.599
Relaxing up the bank. There's something strange happened there, and

2677
08:59:46.759 --> 08:59:49.240
this often happens.

2678
08:59:49.279 --> 08:59:50.159
I been doing this for.

2679
08:59:52.639 --> 09:00:01.599
Over sixteen years or something, and often I'm one surprised, amazed.

2680
09:00:01.080 --> 09:00:01.560
Really that.

2681
09:00:03.959 --> 09:00:08.319
There can be a feeling. So when I was focusing

2682
09:00:08.400 --> 09:00:08.680
on the.

2683
09:00:08.639 --> 09:00:11.319
Back of my neck, my upper back.

2684
09:00:11.200 --> 09:00:16.360
Was starting to feel quite stressed and in need of attention.

2685
09:00:18.799 --> 09:00:21.880
As soon as I started talking to you about my

2686
09:00:22.040 --> 09:00:27.200
upper back and talking about, you know, getting ready to

2687
09:00:27.240 --> 09:00:32.040
ask the upper back to relax, why the back already

2688
09:00:32.119 --> 09:00:38.000
started to relax. It's almost as if it doesn't need

2689
09:00:38.040 --> 09:00:41.119
to hear the words, just needs.

2690
09:00:42.159 --> 09:00:48.840
Attention, just needs to be noticed.

2691
09:00:57.520 --> 09:01:02.799
And that is something that often happens in this type

2692
09:01:02.799 --> 09:01:10.319
of situation is when you start to relax a couple

2693
09:01:10.319 --> 09:01:14.639
of parts of your body, as we've done with our hands,

2694
09:01:15.759 --> 09:01:20.119
eyes and the eyelids, and now.

2695
09:01:20.840 --> 09:01:28.520
Back of the neck, top of the bag, up the back,

2696
09:01:29.840 --> 09:01:34.400
the rest of the body seems to just take notice.

2697
09:01:36.560 --> 09:01:42.840
And decide in its own way to start relaxing.

2698
09:01:44.639 --> 09:01:47.599
Other parts of your body start to just.

2699
09:01:49.279 --> 09:01:56.639
Become looser. I suppose it's kind of like a bit

2700
09:01:56.680 --> 09:02:01.200
of an avalanche, you know, a little. It all starts rolling,

2701
09:02:01.360 --> 09:02:04.080
and before you know it, the whole of your body

2702
09:02:04.240 --> 09:02:16.439
is completely relaxed and can't And if you focus on

2703
09:02:16.479 --> 09:02:28.919
your face, you focus on your eyes, the eyelids, the eyebrowns,

2704
09:02:29.040 --> 09:02:38.119
and the muscles around your eyes, maybe you start to

2705
09:02:38.240 --> 09:02:43.159
notice that your forehead is more relaxed than it was.

2706
09:02:45.159 --> 09:02:50.560
Maybe your face is more relaxed. I would say my

2707
09:02:50.880 --> 09:02:54.759
entire face is a lot more relaxed than it was.

2708
09:03:06.040 --> 09:03:11.840
So you're going to focus now on your shoulders again,

2709
09:03:12.080 --> 09:03:16.840
just like before. Just tell your shoulders. I mean, you

2710
09:03:16.919 --> 09:03:19.720
can't do them individually. You can do the right shoulder

2711
09:03:19.720 --> 09:03:20.479
and you shoulder.

2712
09:03:22.000 --> 09:03:24.200
I just didn't do both at the same time.

2713
09:03:26.200 --> 09:03:29.479
Just tell your shoulders and you focus on them in

2714
09:03:29.520 --> 09:03:35.439
your mind, focus on thew and you feel maybe you

2715
09:03:35.520 --> 09:03:42.200
can see them in your mind's eye. Just tell your

2716
09:03:42.200 --> 09:03:47.680
shoulders to relax.

2717
09:04:24.799 --> 09:04:26.279
As nice as they relax.

2718
09:04:36.720 --> 09:04:41.759
But do you notice, I mean, especially with my back,

2719
09:04:44.439 --> 09:04:51.599
is the connection between the different parts the back, the shoulders.

2720
09:04:51.000 --> 09:04:59.479
The neck being a connected and being.

2721
09:04:59.400 --> 09:05:05.560
Such a a large part of your body, it's almost

2722
09:05:05.680 --> 09:05:14.040
hard to separate them from each other. And my lower

2723
09:05:14.080 --> 09:05:16.360
back has started to relax on the same.

2724
09:05:22.319 --> 09:05:23.560
Maybe are going too.

2725
09:05:23.479 --> 09:05:29.479
Slow and that could be an issue because we all

2726
09:05:29.560 --> 09:05:35.919
go at different speeds. And the idea at the beginning

2727
09:05:36.000 --> 09:05:38.439
of this recording was for you to be able to

2728
09:05:38.599 --> 09:05:55.000
just say to yourself, relax without focusing on any particular

2729
09:05:55.159 --> 09:06:00.919
part of your body. Because when you know that taving

2730
09:06:01.000 --> 09:06:13.160
your hands to relax and your hands relaxed, you tell

2731
09:06:13.239 --> 09:06:20.279
your eyelids and your eyes, the muscles around your eyes

2732
09:06:21.559 --> 09:06:29.040
and your eyebrows to relax, and they relax.

2733
09:06:34.800 --> 09:06:37.400
Me tell the back of your neck.

2734
09:06:40.519 --> 09:06:47.360
To relax, and it relaxes.

2735
09:06:55.319 --> 09:07:15.599
You tell your upper backterlacs and the axis.

2736
09:07:22.720 --> 09:08:02.319
The telia's shoulders to relax, they relax. And you told

2737
09:08:02.360 --> 09:08:09.239
your hands to relax, They relaxed, and they continued to relax.

2738
09:08:15.040 --> 09:08:20.720
And you told your eyelids, the muscles around your eyes,

2739
09:08:21.720 --> 09:08:27.239
your eyebrows to relax, They relaxed.

2740
09:08:30.199 --> 09:08:41.239
And continued to relax. When you told the back of

2741
09:08:41.279 --> 09:08:44.800
your neck would be on the back of your neck.

2742
09:08:48.239 --> 09:09:00.000
And told it to relax, they relaxed and continued to relax.

2743
09:09:08.319 --> 09:09:17.400
And you told your alpa back to relax, be relaxed

2744
09:09:18.000 --> 09:09:34.360
and continued to relax. That's with your shoulders. He told

2745
09:09:34.400 --> 09:09:42.680
your shoulders to relax. In your shoulders relaxed and continued

2746
09:09:47.839 --> 09:09:48.559
to relax.

2747
09:09:54.199 --> 09:10:02.599
And it's not just that, it's but the rest of.

2748
09:10:02.639 --> 09:10:09.919
Your body has also been listening, and their relaxation has

2749
09:10:09.959 --> 09:10:16.239
been spreading. So from your eyes, the relaxations spread to

2750
09:10:16.360 --> 09:10:21.639
your forehead, around your face.

2751
09:10:21.519 --> 09:10:35.319
Into your skin, into your jaw, into the front.

2752
09:10:35.040 --> 09:10:39.160
And sides of the neck, all the way down your

2753
09:10:39.279 --> 09:10:50.239
chest and stomach and relaxed hands and shoulders.

2754
09:10:51.480 --> 09:11:00.440
And lets up through your arms, relaxing the forearms, your hand, out.

2755
09:11:00.599 --> 09:11:07.360
Arms, elbows, wrists, let you know.

2756
09:11:14.919 --> 09:11:16.040
Your lower back.

2757
09:11:19.440 --> 09:11:26.559
Hits, but exploying you just start to relax the tenu

2758
09:11:27.959 --> 09:11:34.279
even comfort spreading through your legs.

2759
09:11:38.800 --> 09:11:47.440
All the way down to your ankles, the tops of

2760
09:11:47.519 --> 09:11:53.519
your feet, the side of your feet, and the bottoms

2761
09:11:53.639 --> 09:12:17.319
of your feet, relaxing into your toes. Each tone relaxing, please,

2762
09:12:29.680 --> 09:12:30.199
And if.

2763
09:12:30.080 --> 09:12:47.440
Your body relaxes more, your mind becomes slower and peaceful,

2764
09:12:55.160 --> 09:12:56.160
to the point.

2765
09:12:56.360 --> 09:13:11.319
Where if you choose to all asleep, easy do that

2766
09:13:16.919 --> 09:13:27.519
easy to doing because there's nothing going on in your mind.

2767
09:13:31.279 --> 09:13:43.879
The phrase is peaceful the body, your teas.

2768
09:13:47.760 --> 09:14:15.639
Rides and with that connection between your.

2769
09:14:15.599 --> 09:14:24.160
Body relaxing, the word that you say to yourself relax

2770
09:14:30.599 --> 09:14:36.199
means that you don't need to focus on just one part.

2771
09:14:37.839 --> 09:14:51.480
You can just focus on your entire body, saying the powerful.

2772
09:14:50.959 --> 09:15:11.120
Words and the us.

2773
09:15:10.639 --> 09:15:29.319
Familiar sensations of comforts spreading throughout your body, loosening and calming.

2774
09:15:31.319 --> 09:15:32.760
And the healing.

2775
09:15:36.279 --> 09:15:47.760
Every part to your body, eating more relaxed.

2776
09:16:02.879 --> 09:16:06.120
All we need to do from now on is just

2777
09:16:07.959 --> 09:16:09.199
tell yourself.

2778
09:16:12.639 --> 09:16:26.360
Right being competely.

2779
09:16:28.040 --> 09:16:29.360
Now the boy.

2780
09:16:46.879 --> 09:17:49.559
Starting now with number twenty nineteen seventeen sixteen fifty.

2781
09:18:04.120 --> 09:18:56.760
Four, assassa.

2782
09:19:17.599 --> 09:23:49.480
Well attatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatatat.

2783
09:22:16.440 --> 09:23:43.360
H y.

2784
09:25:00.279 --> 09:30:57.040
At one two caps down from ten to one.

2785
09:30:55.519 --> 09:30:59.680
Ten no I.

2786
09:31:02.760 --> 09:31:27.599
Seven six, five four three two one. And maybe that

2787
09:31:27.760 --> 09:31:31.919
was a bit too quick in order to relax. Maybe

2788
09:31:31.919 --> 09:31:38.000
it's a too fast for you to notice the calming

2789
09:31:38.199 --> 09:31:45.080
of your body, maybe even a little bit of pressure there.

2790
09:31:45.239 --> 09:31:47.639
Like you're counted down.

2791
09:31:47.480 --> 09:31:48.400
From ten to one.

2792
09:31:48.480 --> 09:31:51.800
What do you expect me to do? Man, expect me

2793
09:31:51.879 --> 09:32:01.639
to stick with floppy just because you're counted down. You

2794
09:32:01.839 --> 09:32:08.440
try again, But it's time go this slower. It's time

2795
09:32:09.639 --> 09:32:14.760
that you focus on behold of your body before we

2796
09:32:15.000 --> 09:32:22.080
focus on your legs. Just notice how your body does

2797
09:32:23.800 --> 09:32:29.599
start to feel more relaxed.

2798
09:32:35.000 --> 09:32:37.919
Every number that I count down.

2799
09:32:41.080 --> 09:32:53.040
Ten nine at.

2800
09:32:53.040 --> 09:34:22.839
Eight seven, six, five four three one. You just notice

2801
09:34:23.120 --> 09:34:35.120
how how you feel, generally, how your body feels. It's

2802
09:34:35.160 --> 09:34:37.040
not necessarily even about.

2803
09:34:41.120 --> 09:34:44.199
Counting down from ten to one.

2804
09:34:46.199 --> 09:34:59.599
It's that space that you have, that space between being

2805
09:35:03.199 --> 09:35:15.519
active physically or mentally, just sitting or lying down, just

2806
09:35:15.720 --> 09:35:21.599
being there, not doing anything, not saying anything, not deeding

2807
09:35:21.879 --> 09:35:27.400
to think about anything. So it opens up a space,

2808
09:35:28.360 --> 09:35:37.480
you know, a bit of a space, the gap. And

2809
09:35:37.599 --> 09:35:41.000
the more I came down for a tent of monk,

2810
09:35:42.120 --> 09:35:50.400
the bigger that gap becomes. So there's that gap of calmness,

2811
09:35:51.639 --> 09:36:09.160
of comfort and relaxation, nice feeling, and it moves those

2812
09:36:10.959 --> 09:36:18.440
stresses or discomforts physically or emotionally, moves them a.

2813
09:36:18.599 --> 09:36:26.959
Way allows you.

2814
09:36:29.239 --> 09:36:29.760
To just.

2815
09:36:32.760 --> 09:36:39.480
Slow down. Someone to count again from ten down to one,

2816
09:36:39.919 --> 09:36:50.120
and notice that gap widening, the gap, and this it widens.

2817
09:36:50.160 --> 09:36:51.080
It's almost like.

2818
09:36:52.559 --> 09:36:55.959
The stress and attention falls.

2819
09:36:55.760 --> 09:37:14.199
Into the gap. It gives you that distance, that space.

2820
09:37:16.519 --> 09:37:37.160
Now nine.

2821
09:37:35.239 --> 09:39:10.120
Five seven, six, five four three?

2822
09:39:11.080 --> 09:39:23.760
What and how did you know?

2823
09:39:25.959 --> 09:39:27.279
What do you feel.

2824
09:39:29.199 --> 09:39:30.080
Now?

2825
09:39:42.120 --> 09:39:42.559
Can you not?

2826
09:39:42.839 --> 09:39:58.239
Just do you feel in calm? Do you see them more? Last?

2827
09:40:21.199 --> 09:40:21.360
Now?

2828
09:40:21.559 --> 09:40:25.120
Focusing the less X.

2829
09:40:41.160 --> 09:40:44.680
I'm just gonna start with focusing.

2830
09:40:44.760 --> 09:41:04.199
One the figs. Of course, it's not the most exciting

2831
09:41:04.279 --> 09:41:11.000
thing to be done, because I'm sure like most of

2832
09:41:11.040 --> 09:41:22.919
your body is not not coming on by that just

2833
09:41:23.080 --> 09:41:29.239
focusing on the hole of your thighs, the tops of

2834
09:41:29.279 --> 09:41:35.360
your thighs, the side of your bies, the bottoms of

2835
09:41:35.440 --> 09:41:43.040
your thighs, the outer thighs, inner thighs, basically the hole

2836
09:41:43.080 --> 09:41:50.559
of your thigh that leads into your head and it

2837
09:41:50.680 --> 09:41:55.599
goes down to your knee joint.

2838
09:42:00.199 --> 09:42:00.360
HM.

2839
09:42:00.800 --> 09:42:09.959
Now this is a big area, the area that is wrong.

2840
09:42:11.120 --> 09:42:16.120
Ply the strongest masters in your body and advice.

2841
09:42:26.319 --> 09:42:27.199
But I don't think we.

2842
09:42:29.000 --> 09:42:41.480
Perhaps have given up attention to our bias. Perhaps we

2843
09:42:41.680 --> 09:42:52.279
think take knowledge how important our fires are two alliance,

2844
09:43:03.839 --> 09:43:13.400
how much they actually do to us alter our wires.

2845
09:43:20.760 --> 09:43:22.400
May see that was sound.

2846
09:43:22.279 --> 09:43:23.040
Really weird, but.

2847
09:43:25.919 --> 09:43:27.120
I think that all of a.

2848
09:43:27.199 --> 09:43:37.800
Body parts, especially our eyes, we would sell TLC. But

2849
09:43:37.959 --> 09:43:58.839
their love to show thank you correctitude from what addies

2850
09:43:59.120 --> 09:44:09.440
do to us. I know this may sound is strange,

2851
09:44:11.440 --> 09:44:14.760
and maybe think in my mind, sure I should be

2852
09:44:14.800 --> 09:44:18.000
able to in the garden, in a tree or something.

2853
09:44:23.680 --> 09:44:26.279
It's hard to set a going up on a tree

2854
09:44:27.239 --> 09:44:28.400
a deal with some girls.

2855
09:44:28.400 --> 09:44:32.400
I would be upside of a tree and not casting

2856
09:44:32.519 --> 09:44:33.800
television and tree.

2857
09:44:40.360 --> 09:44:45.879
You move down to your means getting such an important part.

2858
09:44:50.720 --> 09:44:55.199
I think be game NECESSA want to speak for myself here,

2859
09:44:57.680 --> 09:44:58.800
I don't necessarily a.

2860
09:44:58.919 --> 09:45:21.839
Cree shades and the question it's a still how much done.

2861
09:45:24.199 --> 09:45:26.360
Been to us on.

2862
09:45:26.639 --> 09:45:29.919
Makes a balance.

2863
09:45:31.080 --> 09:45:51.919
And disapp it's possibly not yours.

2864
09:45:54.720 --> 09:45:55.879
You don't as her An.

2865
09:46:00.599 --> 09:46:02.879
S, what do.

2866
09:46:04.760 --> 09:46:22.760
I not do it? You can stop attention by h

2867
09:46:31.800 --> 09:46:35.360
mm hm