May 7, 2025

(no music) (10 hours) BODY SCAN | Let me bore your pain away #33 | Jason Newland | 7th May 2025

(no music) (10 hours) BODY SCAN | Let me bore your pain away #33 | Jason Newland | 7th May 2025
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WEBVTT

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

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Please only listen when you can safely close your eyes,

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and this is let me boil your pain away. So

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only listen to this recording when you know the cause

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of your chronic pain and you have permission to listen

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to it from your doctor or professional medical healthcare practitioner.

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This is not a replacement for medical medicine, medications and

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our replacement for medical advice. It's definitely not medical advice.

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All this is just me waffling on about subjects pertained to.

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Chronic pain. That's pretty much it.

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And if it's useful some people find it useful, then brilliant.

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It's really that.

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I mean, this is kind of an extension to my well,

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I would say probably a family member, a close family

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member to my let me bore you to sleep podcast.

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It's the same kind of process. I've got Vinie in

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the background chomping on a bony thing. Then maybe background sounds.

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I mean, it probably will be because downstairs are still

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having their bathroom fitted. I've been doing it for about

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seventeen years now, and sometimes I exaggerate, but I never

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have done so far never exaggerated. I never exaggerated about

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a thousand times a day. I was thinking, this is

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one of those recordings that the more you listen, the

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more benefit you get potentially, and it is what it

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says like just it can be used as a distraction.

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And I don't know why I'm explaining at the beginning

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of every recording what the recording is, because I don't

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do that with the let me Bore you to sleep recordings.

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But I guess even though this is the thirty third

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one that I've done, there's still a degree of newness

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involved in it, I think for me and potentially a

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there's going to be people that haven't listened to these

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recordings before. So it's kind of just hello, if you're new,

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just letting you know what it's about.

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I guess.

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So I've done thirty two in the past, this is

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the thirty third, and I kind of just choose a

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subject related to helping people with chronic pain and then

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I just chat about it. So today I'm going to

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be focusing on the body scan. What is a body scan,

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where did it originate from, different types of body scans,

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and how it can be used. I'll talk about my

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own experience doing body scans.

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And how I found it useful.

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So it's one of those things you know, just gonna

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I'll go into it, maybe try and come from different angles.

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He's been very noisy back there, and he it does

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happen sometimes, but hey, we're gonna do.

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He's a little sausage or it said the word sausage.

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Shouldn't say the word sausage. He hasn't heard it yet,

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but yeah, he gets excited by that word.

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A bit like me and chocolate.

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If I heard a word chocolate, whatever I'm doing distracted,

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like did someone say chocolate? So I think he likes

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the word chocolate as well. But he's not allowed to

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eat chocolate of course, being a doggie. And so I'm

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going to go through the body scan. Now this could

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be like a distraction. You might find that when you

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listen to my voice, your mind starts to slow down.

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You feel more relaxed within yourself. You know, your muscles relax,

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especially today because we're talking about a body scan, which

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is a really good way to relax. So yes, that's

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what I shall still be doing today.

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So what is a body scan?

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I guess not everyone's going to know what it is.

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I I did the body scan long before I learned

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what it was. I didn't know it was called a

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body scan, and I kind of I found out when

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I joined start going to a Buddhist center in two thousand.

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It was November two thousand and two roughly, and I

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it was a Wednesday night. I was going through a

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lot of panic at the time. I was having anxiety attacks.

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I didn't really know what they were. I had been

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to the doctor and he told what they were, but

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I just didn't It was just beyond my comprehension what

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was going on. It just didn't It was weird, beyond weird.

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I just didn't know what to do with this new,

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you know, thing that's popped up. And I kind of

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thought to myself, maybe I need to learn to relax.

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I need to.

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Do something physical, something I need to proactive. It kind

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of sounds weird, isn't it, to relax proactively. It's almost

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like you'd think relaxation would be just really easy, which

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I find it to be now, perhaps back then not

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so much.

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So.

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I went along to this group, this Buddhist center. There's

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a bunch of people in there, and I didn't feel

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all relaxed. Because I was around all these new people,

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very friendly, but still didn't know anyone. The meditation that

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we did was mindfulness, that was it was mindfulness of brieving.

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And then they would do alternative week. Alternative week, so

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one and they yeah, one week it would be mindfulness

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of brieving. The following week it would be the meta Babner.

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So mindfulness of brieving is a meditation where you just

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focus on your breath. You just focus. Yeah, that's certain.

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Really just focus on your breath, don't try and control it,

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you just focus on it. I found that the easiest

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one to do.

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My throat's going.

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Weird to that I need some water, so I found Yeah,

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I did find the mindfulness of breathing the more simpler one.

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The Metabavner was again it was in stages, but it

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was focusing on sending out well wishes, sending out good

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feelings towards people. And I, yeah, I struggled with that one,

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I'll be honest, I did. Yeah, yeah, I struggled with

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that one. Struggled with that one for years in fact.

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But the mindfulness of pri and was the easiest one.

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But before every meditation, the meditation teacher would do a

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body scan which was almost my favorite part, so that

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it would just be starting. It would be sitting there.

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Some people would be lying down if they've got physical

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stuff they can't if they can't sit, some people be

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on a cushion, be people on chairs, and just how

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whatever is most comfortable.

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And I would.

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Yeah, the meditation teacher would focus on just basically starting

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to the top of the head and moving down to

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the feet, but not asking us to relax, not asking

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you to relax your forehead or your eyes, but just

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to focus on the different parts, notice how they feel,

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and accepting how the different parts of your body feel,

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which I guess may in some circumstances seem almost alien.

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It did to me in some ways to accept something

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that you perhaps don't like. So for example, I'm just

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trying to think if I had like a knee when

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I was trying. When I first got there, I tried

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to meditate sitting on cushions, which was painful. Had I

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gave it up after about two years three years, and

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I kind.

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Of just no, I'm sitting on a chair from now on.

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It was Yeah, it was two thousand and five that

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I decided no more cushions. I just it got to

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the point where had about sixteen cushions all kind of

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balanced on top of each other to try and make

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it easier for me to feel comfortable when I was sitting.

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And one day I fell off, and yeah, made everyone laugh,

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and it wasn't good. Disturbed the meditation. Literally I was

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up nearly as high as a ceiling all his cushions.

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But I decide from then on to sit in the chair,

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although I missed looking down at everyone. Literally I could

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meditate and look at everyone the tops of their heads.

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It was weird, and so I used to get problems

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with my knees when I was trying to sit on

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the cushions, but it was only during the sitting sitting

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cross legged, not in a full a lotus position, because

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I did not have I've never in my life had

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that flexibility, not even as a kid, well, okay, as

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a very young kid, because I used to be able

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to bite me own toe. Now, so I clearly did

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have flexibility.

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But as a it might be a hip thing. I

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don't know, but I don't.

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I've never had the as like a teenager onwards, never

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had wonderful flexibility as far as being able to do

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it as splits or anything like that. Just haven't been

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able to do it. And I used to do karate

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and stuff and even like kicking head height, I could

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do it, but it was Yeah, a lot of the

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other people could do splits, and they could pretty much, yeah,

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be a lot more flexible with their legs than I was.

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I just it's the way we're built, isn't that. It's

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just my body type. I'm all built for eating pies

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and watching television. Ah, that's stoke, but yeah, it's I'm not.

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It was a bit difficult, so my knees would hurt

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during the meditation, and it was quite difficult when we

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were doing.

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For me, I found it a bit.

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Difficult in a sense of an annoyance, the idea of

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going through my body and then focusing on my knees

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and being fine with how they were, just accepting that

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that's how they felt and not trying to change how

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they felt. But something did happen, which was it kind

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of surprised me.

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That they would.

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The physical discomfort was in my knees would diminish, would reduce,

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sometimes quite dramatically, almost like it didn't matter anymore. You

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might hear some banging downstairs but if I waited until

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there was no noise downstairs, then I.

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Would not.

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I wouldn't be doing any recordings, to be fair, So

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that's not you know, it's not much use. I'd have

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to wait until five o'clock four or five before I

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could do a recording. And you know, it's eleven o'clock

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in the morning. In the afternoon, it's eleven o'clock in

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the morning, and I want to do something useful. So

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here I am. If the noise is annoying, then just

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turn off. And there's other things. I've got so many

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recordings that don't have hammering. I don't know someone with

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a hammer downstairs banging, you know, So that isn't my

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normal background sound. Perhaps I should have on my website

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like non hammering sounds and hammering sounds, so people enjoyed

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the sound of building work going on in the background.

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They can listen to those recordings. Maybe. But I was

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surprised is what surprised me about the body scan, which

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kind of became my firm favorite for me, and I

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would have been quite happy to have just done a

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body scan and nothing else because it helped me, first

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of all, get in touch with my body and to

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move away from my mind but in touch my body

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in a different way to how I'd been experiencing recently.

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At that time, because with the panic attacks, I was very,

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very nervous and very concerned about any kinds of feelings

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I had in my body. I'd go into kind of

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panic mode. I mean, once my mobile phone went off,

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it was in it was in my pocket. I was

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in my back pocket, I think because I was at

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work and it was on vibrate and it went off,

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so I felt this vibration in me bum. I went

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into a full blown panic attack like instantly, and then

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I realized it was my phone. I laughed, well, I

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kind of laughed. I'd wiped the tears away, and I

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found it funny. The panic attack ended as instantly as

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it started, which made ME realize that actually I was

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allowing external events to affect me even when I'd got

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it wrong. And also I was expecting. I was constantly

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at that time expecting to have these feelings. I was

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expecting a panic attack to start at any moment.

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At that time.

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I was, and I would probably say that's pretty much

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all I was thinking about mainly at the time. For

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a good couple of years. So went on for a while,

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mainly two thousand and three that was the worst one,

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and then two thousand and four, and by the end

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of two thousand and four it I kind of got

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a group of it a bit more, but it took

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a while to get my head around how to.

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Deal with it and everything.

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But anyway, this isn't about chronic this isn't about panic attacks.

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But there's something to be said about expectation. I was

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expecting it, so I got it, and then it started,

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you know, something in my mind kind of thought, what

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if I expect something different? Then what if I expect

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to feel good? Why if I expect to feel relaxed?

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Because I was literally I was kind of you know

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those ships in the old days and they have someone

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in the what is it the peep hole or whatever,

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you they'd be right in the crow's nest. That's what

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it isn't it. They there's someone in the crow's nest

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with binoculars or with a telescope looking around. That's almost

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00:20:10.480 --> 00:20:16.319
like I had that constantly, someone looking part of my brain,

242
00:20:16.440 --> 00:20:26.519
looking for the next panicky moment. And you know, if

243
00:20:26.559 --> 00:20:29.400
you're looking out, if you've I suppose if a ship's

244
00:20:29.400 --> 00:20:32.440
already been attacked by another ship and managed to survive

245
00:20:32.559 --> 00:20:36.000
and got away. So the person in the crow's nest

246
00:20:36.240 --> 00:20:38.400
is going to be looking out for ships in a

247
00:20:38.480 --> 00:20:43.400
really serious way. So everything they see is a potential ship.

248
00:20:44.119 --> 00:20:51.480
So they might just see it might be a whale

249
00:20:51.799 --> 00:20:54.559
jumping out of the water, and then I think ship

250
00:20:54.759 --> 00:21:00.279
to ship, all AHOI I don't know what I'm turned

251
00:21:00.279 --> 00:21:04.920
into pirates now, so apparently they're pirates, but it's kind

252
00:21:04.960 --> 00:21:12.400
of it's that expectation, and I've known people, I'm sure

253
00:21:12.400 --> 00:21:17.000
you've probably known people as well that tend to fear

254
00:21:17.039 --> 00:21:20.559
the worst they expect. Well, some people are proud of that,

255
00:21:20.599 --> 00:21:24.319
and they I expect the worst. Therefore I'm never disappointed.

256
00:21:25.880 --> 00:21:27.960
You must have heard people say that in the past.

257
00:21:29.279 --> 00:21:35.119
I know I have, and it's I understand the concept,

258
00:21:37.480 --> 00:21:42.000
but it's very negative, and someone that expects the worst

259
00:21:42.039 --> 00:21:44.759
all the time are more likely going to get the worst.

260
00:21:45.160 --> 00:21:47.799
And even if they don't get the worst, they're possibly

261
00:21:47.799 --> 00:21:52.680
going to experience it as being the worst. If they're

262
00:21:52.680 --> 00:21:57.599
expecting disappointment and expecting negativity, that might be all they're

263
00:21:57.599 --> 00:22:02.200
going to see. You know, I saw this YouTube video

264
00:22:02.920 --> 00:22:04.200
and it might have been a skit.

265
00:22:04.319 --> 00:22:06.359
It might be, it might not be real or anything.

266
00:22:06.880 --> 00:22:11.720
But this this woman buys her daughter a car and

267
00:22:12.559 --> 00:22:17.200
it's like a BMW or something, and the daughter. It's

268
00:22:17.240 --> 00:22:20.839
in America, so her daughter is about seventeen, maybe sixteen,

269
00:22:21.200 --> 00:22:24.799
because you can drive quite early in America compared to

270
00:22:24.839 --> 00:22:30.839
where I live. And this the daughter is having to

271
00:22:30.839 --> 00:22:33.759
go at the mom. So the mom's got a birthday

272
00:22:33.799 --> 00:22:35.599
present for a daughter. Maybe I think it's like a

273
00:22:35.680 --> 00:22:38.759
seventeenth birthday and a daughter starts having to go. So

274
00:22:38.880 --> 00:22:45.359
it's the wrong color. It's the wrong color? Yeah, and

275
00:22:45.640 --> 00:22:49.000
oh yeah, because it was it was an electric car.

276
00:22:49.200 --> 00:22:52.160
She didn't want an electric car. It was one of

277
00:22:52.200 --> 00:22:55.400
the famous electric cars. I forget what they're called. Said,

278
00:22:55.519 --> 00:22:57.160
I don't want one of them. I want to BMW.

279
00:22:57.279 --> 00:22:57.680
That's it.

280
00:22:57.759 --> 00:23:02.079
I want to BMW. But this is better than a BMW.

281
00:23:02.519 --> 00:23:06.079
I want to BMW. This is more expensive than a BMW.

282
00:23:06.359 --> 00:23:13.839
I want to BMW. And mister wrong color. And it

283
00:23:13.960 --> 00:23:17.839
looked quite real, to be fair, based on how the

284
00:23:19.279 --> 00:23:23.599
mother was responding, because it was yeah, I mean, it

285
00:23:23.680 --> 00:23:27.079
might say. It might have just been scripted kind of

286
00:23:27.160 --> 00:23:33.400
comedy video. I couldn't tell you, but I've known people

287
00:23:33.480 --> 00:23:37.519
that have been like that, not on that extent. I've

288
00:23:37.559 --> 00:23:40.440
not known anyone, not known anyone to get angry because

289
00:23:40.440 --> 00:23:44.519
they've got a car that. I mean, I don't drive,

290
00:23:44.599 --> 00:23:46.839
but I would still be happy if someone bought me

291
00:23:46.880 --> 00:23:51.240
a car just for the fact that what an amazing

292
00:23:51.319 --> 00:23:55.279
gift and someone would go to that effort to do that,

293
00:23:55.359 --> 00:23:58.960
even if I couldn't drive, which I can't, but.

294
00:24:01.400 --> 00:24:06.880
It's you know, it's like, what a mass.

295
00:24:05.759 --> 00:24:08.000
How can you not have gratitude for that?

296
00:24:08.279 --> 00:24:08.720
Wow?

297
00:24:12.640 --> 00:24:19.519
I remember, yeah, years ago, I got some what was

298
00:24:19.559 --> 00:24:24.000
it it was Iceland. So I used to go to

299
00:24:24.079 --> 00:24:29.279
Iceland a lot. This is the shop supermarket, and I

300
00:24:29.319 --> 00:24:31.400
had a club card thing with them, and I was

301
00:24:31.400 --> 00:24:37.000
building up credit and whatever, and they sent me a

302
00:24:37.119 --> 00:24:41.240
voucher for twenty five pound, which is pretty good, going

303
00:24:41.279 --> 00:24:44.119
to be fair, that's a lot of money's worth of

304
00:24:45.240 --> 00:24:48.640
shopping to get a twenty five pound voucher back after

305
00:24:48.680 --> 00:24:50.680
I think by two or three years I think it

306
00:24:50.720 --> 00:24:54.799
took to get that, and I didn't have much money,

307
00:24:55.359 --> 00:24:59.680
and it was my friend's birthday, so what I thought,

308
00:24:59.720 --> 00:25:02.119
You know what, I've got nothing to give him. Really,

309
00:25:02.519 --> 00:25:05.920
I'll give him this twenty five pound voucher because then

310
00:25:05.960 --> 00:25:06.480
he can go.

311
00:25:06.400 --> 00:25:07.279
And get some food.

312
00:25:07.720 --> 00:25:15.279
And like, back then, i'd say twenty five pound. It's

313
00:25:15.319 --> 00:25:17.720
not necessarily going to buy a whole week's worth of food,

314
00:25:17.759 --> 00:25:21.079
but it would have It would have been probably at

315
00:25:21.160 --> 00:25:25.400
least half the week's food, you know, it would have been.

316
00:25:25.599 --> 00:25:30.039
It's twenty five pizzas the worst case scenario, because I

317
00:25:30.079 --> 00:25:33.000
used to do pizzas for a pound back then. So

318
00:25:33.119 --> 00:25:41.319
this is probably about six seven years ago. And so

319
00:25:41.440 --> 00:25:43.640
my friend, okay, happy birthday. There you go. He had

320
00:25:43.680 --> 00:25:47.000
someone else in the room with him, and I'm literally

321
00:25:47.079 --> 00:25:49.119
just I think I might have gone to the toilet,

322
00:25:49.720 --> 00:25:52.240
and I come out and I hear the other person

323
00:25:54.200 --> 00:25:57.000
saying to my friend, how much money if you can

324
00:25:57.000 --> 00:26:05.880
get from it for it? For that voucher. So they

325
00:26:05.920 --> 00:26:08.519
were looking. I don't know my friend. I think if

326
00:26:08.559 --> 00:26:10.079
I hadn't been there, my friend might have gone for

327
00:26:10.119 --> 00:26:10.519
it as well.

328
00:26:10.519 --> 00:26:10.920
I don't know.

329
00:26:11.640 --> 00:26:14.720
I said no, but they basically just wanted to sell

330
00:26:14.720 --> 00:26:18.920
the voucher so they can get some cash. So they

331
00:26:19.000 --> 00:26:24.960
probably seld a voucher for like ten grid or fifteen

332
00:26:25.039 --> 00:26:35.599
quid or whatever. You know. It's like, I just I

333
00:26:35.640 --> 00:26:38.799
found it unbelievable even now because I'm still talking about it.

334
00:26:41.400 --> 00:26:49.200
I think gratitude. I don't know anyway, expectation. It's easy

335
00:26:49.279 --> 00:26:58.279
to be disappointed if we expect to be disappointed, you know,

336
00:26:59.119 --> 00:27:09.240
if with that attitude, with the sound of banging downstairs,

337
00:27:12.640 --> 00:27:15.960
I love the sound of building work. I don't know

338
00:27:15.960 --> 00:27:23.960
about you. I do find a little bit distracting, to

339
00:27:24.000 --> 00:27:28.480
be honest with you. Vinny got given a bone yesterday.

340
00:27:28.559 --> 00:27:35.240
It was a lamb bone from a neighbor, and he's

341
00:27:35.279 --> 00:27:40.079
had an upset stomach since eating it. I had to

342
00:27:40.079 --> 00:27:44.079
take him out to the garden three times. It's honestly,

343
00:27:44.559 --> 00:27:48.319
he's tummy and he won't eat. He won't eat any food.

344
00:27:50.160 --> 00:27:52.000
All he wants is the bone back. And I took

345
00:27:52.039 --> 00:27:55.160
the bone away from him. It had food on it,

346
00:27:55.200 --> 00:27:58.720
had to, you know, so he ate that. But he's

347
00:27:58.759 --> 00:28:07.400
it's really upsetty And now he's just rested. So hopefully

348
00:28:07.839 --> 00:28:10.720
later on I put some food out for him, but

349
00:28:10.759 --> 00:28:14.200
he's not eating it, not touching it. So I'm hoping

350
00:28:14.200 --> 00:28:21.240
he'll get his time, you'll get back to normal. And

351
00:28:21.279 --> 00:28:24.000
I know that's not relative to what we're talking about.

352
00:28:24.119 --> 00:28:29.920
But what I did find though, this is this is

353
00:28:29.920 --> 00:28:33.960
a bit strange and this is I think it was

354
00:28:34.319 --> 00:28:38.559
two thousand and four. I was meditating on my own

355
00:28:39.240 --> 00:28:43.440
upstairs because I worked in the shop downstairs. That's when

356
00:28:43.440 --> 00:28:45.359
I had the vibrating bum experience.

357
00:28:47.119 --> 00:28:48.240
And it was a gift shop.

358
00:28:48.519 --> 00:28:52.480
So I was upstairs in the Buddhist center in that

359
00:28:52.599 --> 00:28:58.359
I was in the shrine room, just meditating. So this

360
00:28:58.400 --> 00:29:01.519
would be kind of about this time of the year

361
00:29:01.559 --> 00:29:02.839
two thousand and four.

362
00:29:04.279 --> 00:29:06.480
Twenty one years ago. Wow.

363
00:29:07.960 --> 00:29:13.759
And so I had this pain in my knee, just

364
00:29:13.799 --> 00:29:15.359
like normal doing the body scan.

365
00:29:15.839 --> 00:29:21.640
It wasn't bugging me as much.

366
00:29:21.720 --> 00:29:24.039
I kind of got used to it because I knew

367
00:29:24.079 --> 00:29:27.480
that as soon as I stood up, shook me legs off,

368
00:29:27.759 --> 00:29:28.640
shook me legs.

369
00:29:28.480 --> 00:29:29.480
Off, but you know, like.

370
00:29:30.279 --> 00:29:33.519
Just let me legs kind of stretch out a little bit.

371
00:29:34.160 --> 00:29:37.680
I didn't ask for help with that, but but I

372
00:29:37.759 --> 00:29:42.160
got some weird looks, I imagine. But then my knees

373
00:29:42.200 --> 00:29:45.519
would be fine after that, just you know, took a

374
00:29:45.519 --> 00:29:50.480
couple of minutes to just get back to normal. On

375
00:29:50.519 --> 00:29:53.799
this occasion, my knee, for some reason, it fascinated me.

376
00:29:55.160 --> 00:29:57.279
And it was only one knee. It was only my

377
00:29:57.359 --> 00:30:01.440
right knee that was really problematic. The left knee was

378
00:30:01.599 --> 00:30:07.720
just not really bothering me. So I'm doing the body

379
00:30:07.720 --> 00:30:10.519
scan as I always did. Sometimes I just do the

380
00:30:10.559 --> 00:30:14.039
body scan. I wouldn't do anything else. Sometimes I just

381
00:30:14.119 --> 00:30:20.440
do the mindfulness of brieving meditation and nothing else. But

382
00:30:20.519 --> 00:30:26.680
i'd always do a body scan first. So I'm doing

383
00:30:26.720 --> 00:30:29.839
the body scan and I'm focusing. I get down to

384
00:30:29.880 --> 00:30:35.119
my knee. So I'm focusing on my knee, and I

385
00:30:35.240 --> 00:30:42.079
start to get curious and as a focus, it's I

386
00:30:42.160 --> 00:30:45.880
kin'd of. It's like I'm visualizing the knee because I

387
00:30:45.920 --> 00:30:49.640
see my knee enough times over the years. I've had

388
00:30:49.640 --> 00:30:52.799
to wash it a few times, you know, so I

389
00:30:52.880 --> 00:30:59.599
know what my knees look like. So I receive a

390
00:30:59.720 --> 00:31:03.400
focus just focused on getting distracted by this sound. I

391
00:31:03.559 --> 00:31:10.839
focused on my knee, and what I was noticing is

392
00:31:10.960 --> 00:31:18.640
that it wasn't quite as solid like this physical sensation

393
00:31:18.880 --> 00:31:23.240
and this displeasure, this unpleasant feeling, whatever you want to

394
00:31:23.279 --> 00:31:26.519
call it. I'm trying to, you know, avoid using the

395
00:31:26.559 --> 00:31:34.039
P A I N word. And I noticed that it

396
00:31:34.160 --> 00:31:36.599
wasn't like what is it?

397
00:31:36.599 --> 00:31:37.359
It's a feeling.

398
00:31:39.400 --> 00:31:42.200
So we have feelings, have physical feelings, we have emotions,

399
00:31:43.279 --> 00:31:46.599
but there was emotion connected to that feeling because if

400
00:31:46.599 --> 00:31:51.440
there wasn't, it wouldn't bother me. Like logically, if there

401
00:31:51.480 --> 00:31:54.720
was no emotions connected to that physical feeling in my knee,

402
00:31:55.599 --> 00:31:59.160
I wouldn't even be focused on it. It would not

403
00:31:59.839 --> 00:32:01.319
affect me one little bit.

404
00:32:03.960 --> 00:32:05.119
Without the emotions.

405
00:32:05.400 --> 00:32:09.519
The physical side is just it's just physical, isn't It's

406
00:32:09.559 --> 00:32:13.960
just a feeling, just a sensation, physical sensation that can

407
00:32:14.000 --> 00:32:18.559
be interpreted in different ways. When look at a baby

408
00:32:18.680 --> 00:32:21.759
or a little toddler falls over, looks at the parent

409
00:32:22.319 --> 00:32:25.880
or the adult that they're with to find that whether

410
00:32:25.960 --> 00:32:32.000
to cry or laugh, it's that simple. It's the same

411
00:32:32.079 --> 00:32:35.119
physical sensation that they've got and they're quite able to

412
00:32:35.160 --> 00:32:39.200
feel it, but they don't know how what emotion to

413
00:32:39.240 --> 00:32:45.000
attach to it yet. As an adult we've learned you

414
00:32:45.039 --> 00:32:50.000
know kind of which things to attach, which emotions to.

415
00:32:51.920 --> 00:32:58.000
But then I suppose we can relearn and change those

416
00:32:58.000 --> 00:33:05.599
connections and side and maybe, you know, maybe maybe turn

417
00:33:05.680 --> 00:33:11.319
back the time to getting in touch with that toddler's

418
00:33:11.400 --> 00:33:16.640
brain in that moment and thinking is I mean, you

419
00:33:16.680 --> 00:33:19.400
can look down at that part of your body, or

420
00:33:19.440 --> 00:33:23.000
you can you can look at it as a toddler

421
00:33:23.039 --> 00:33:28.839
would look at it. Is it is it dangerous or not.

422
00:33:29.039 --> 00:33:33.000
Is it's a danger signal or not a danger signal,

423
00:33:35.359 --> 00:33:39.519
or is it just a feeling? And if you know

424
00:33:39.559 --> 00:33:42.000
the cause of it, and you know that it's not

425
00:33:43.920 --> 00:33:48.640
dangerous and you're fine, and you know to look after yourself,

426
00:33:48.680 --> 00:33:52.119
and you don't need that, you don't need that physical sensation.

427
00:33:53.880 --> 00:33:59.359
Like a toddler's told that when the parents smiles or laughs,

428
00:33:59.759 --> 00:34:03.559
that older laughs and smiles and runs and maybe carries

429
00:34:03.559 --> 00:34:08.719
on plane and they might have a big old scuff

430
00:34:08.920 --> 00:34:14.079
on the blood skirting out. I'm joking, Wow, that's not funny.

431
00:34:14.079 --> 00:34:19.800
But I'm just saying, the kid doesn't care.

432
00:34:22.360 --> 00:34:24.119
All the kids, all the little toddler.

433
00:34:23.920 --> 00:34:30.000
Wants to know is are they okay? But they don't

434
00:34:30.000 --> 00:34:31.880
know if they're okay. They have to kind of get

435
00:34:31.920 --> 00:34:39.119
it from the adult or maybe their older sibling or

436
00:34:39.159 --> 00:34:40.760
a teacher, whoever. You know.

437
00:34:42.920 --> 00:34:47.400
Great, And now a plane this time of year, we

438
00:34:47.480 --> 00:34:48.280
have these.

439
00:34:52.000 --> 00:34:57.400
Aerodynamic heads that like to I've had this ten years.

440
00:34:59.400 --> 00:35:01.480
They like to fly up high and then just drop

441
00:35:01.559 --> 00:35:09.239
down like that. And for some reason, I always have

442
00:35:09.280 --> 00:35:14.079
to fly just above this building. Okay, it might not

443
00:35:14.159 --> 00:35:17.920
be just above this building, but it's this my little

444
00:35:17.920 --> 00:35:21.679
airspace and I don't necessarily own it, but I like

445
00:35:21.760 --> 00:35:26.199
to think that I've invested some time into the airspace,

446
00:35:26.440 --> 00:35:29.679
this little bit of just you know, just this little

447
00:35:29.679 --> 00:35:30.039
bit of.

448
00:35:31.920 --> 00:35:32.199
Air.

449
00:35:34.119 --> 00:35:38.920
Perhaps I don't way have to fly in it. This

450
00:35:39.000 --> 00:35:44.920
is turned into a moaning session. So I realized, as

451
00:35:44.920 --> 00:35:52.000
I was focusing on the knee, what is this. I'd

452
00:35:52.000 --> 00:35:56.400
also been reading a book John Cabots in which is

453
00:35:57.480 --> 00:36:02.719
oh what was it called? I used to call it

454
00:36:02.960 --> 00:36:14.159
non non catastrophizing, something like that, And so he was

455
00:36:14.199 --> 00:36:19.880
in my into mindfulness meditation, So I was into like,

456
00:36:20.039 --> 00:36:23.159
I got very interested in chronic pain from a long

457
00:36:23.199 --> 00:36:27.400
time ago, from the early that I'd say about nineteen

458
00:36:27.480 --> 00:36:31.599
ninety nine. But I've never really had anything to deal

459
00:36:31.679 --> 00:36:36.840
with myself. I got my me arthritis in my lower back,

460
00:36:36.880 --> 00:36:40.880
and I got a shoulder injury. That it was a

461
00:36:40.880 --> 00:36:47.480
shoulder injury. Now it's it was a problem for many yeah,

462
00:36:47.639 --> 00:36:50.760
for blimeing well over ten years.

463
00:36:51.320 --> 00:36:53.400
But it's not really much of.

464
00:36:53.320 --> 00:37:02.840
A problem anymore, which is good. But the the thing

465
00:37:03.000 --> 00:37:05.960
that I noticed when I was focusing on my knee

466
00:37:06.239 --> 00:37:11.280
when I was meditating was it wasn't static.

467
00:37:11.760 --> 00:37:13.119
It wasn't.

468
00:37:14.320 --> 00:37:21.920
Really It's like, what was it is?

469
00:37:21.960 --> 00:37:22.440
It real.

470
00:37:23.639 --> 00:37:26.000
If it's real, why can't I hold it in my hand?

471
00:37:26.119 --> 00:37:29.960
Why can't I just pick it up? If it actually exists?

472
00:37:31.000 --> 00:37:32.880
I mean, I know my knee exists because I can

473
00:37:32.920 --> 00:37:37.719
pick it up. I can't, I mean, technically, I just

474
00:37:37.760 --> 00:37:39.840
can't just pick it up. You know, hasn't got a

475
00:37:39.840 --> 00:37:43.039
handle on it. But I can put my hand on it,

476
00:37:43.199 --> 00:37:46.719
I can feel it, I can get that physical sensation

477
00:37:46.920 --> 00:37:49.719
and I kind of put pressure, and I'm doing it

478
00:37:49.760 --> 00:37:55.320
now actually, And for anyone looking through the window, it

479
00:37:55.360 --> 00:37:58.559
look like I'm just fondling my knee whilst talking into

480
00:37:58.639 --> 00:38:04.639
a microphone. But then, to be fair, they can't really

481
00:38:04.719 --> 00:38:06.519
be thinking that I'm a pervert because they're the one

482
00:38:06.519 --> 00:38:09.280
looking through the window with the binocular. Isn't they sitting

483
00:38:09.280 --> 00:38:11.920
in a tree? So yeah, they had the weird ones.

484
00:38:14.119 --> 00:38:19.159
But I noticed that not all of it was uncomfortable.

485
00:38:19.440 --> 00:38:26.119
Not all of it was unpleasant. There was different sensations.

486
00:38:26.920 --> 00:38:30.480
The more I focused on the knee, I realized that

487
00:38:30.519 --> 00:38:35.960
parts of me felt fine. So part of your body

488
00:38:36.039 --> 00:38:40.119
feels fine. Maybe part of your body feels really really

489
00:38:40.159 --> 00:38:47.400
pleasant right now, you know, listening to my voice, my boring,

490
00:38:47.559 --> 00:38:55.800
squeaky voice, maybe it sets off a sense of calmness, comfort,

491
00:38:56.800 --> 00:39:00.800
especially if you listen to me regularly. Something happened. I

492
00:39:00.840 --> 00:39:04.880
don't quite know what it is, my superpower of being

493
00:39:05.760 --> 00:39:12.719
just tediously boring with all my pointless stories. Maybe I

494
00:39:12.760 --> 00:39:17.639
don't know. And it seems to have the effect of

495
00:39:17.800 --> 00:39:25.320
slowing down the mind, the thoughts, relaxing your body. And

496
00:39:25.440 --> 00:39:29.280
because there's a place I think in your mind, I

497
00:39:29.320 --> 00:39:31.000
can kind of get in touch with it if I

498
00:39:31.159 --> 00:39:35.239
close my eyes and I look up a little bit

499
00:39:36.400 --> 00:39:40.400
with my eyes closed, and there's a certain feeling that

500
00:39:41.840 --> 00:39:46.880
it's very kind of serene. It's almost like a maybe

501
00:39:46.920 --> 00:39:51.960
like a cloud of safety, or like a bubble or

502
00:39:52.000 --> 00:39:57.719
a room or a cave something where everything is left behind.

503
00:39:58.880 --> 00:40:01.199
You can just step in to this or step onto

504
00:40:01.199 --> 00:40:05.280
that cloud, and even the man with a hammer downstairs

505
00:40:05.639 --> 00:40:10.199
doesn't affect it. Things that maybe bothered you before doesn't

506
00:40:10.199 --> 00:40:13.920
seem to matter anymore when you're in that state of

507
00:40:14.159 --> 00:40:23.280
comfort and calmness, looseness. So I noticed that I kind

508
00:40:23.280 --> 00:40:26.320
of got into that zone a bit, and I started

509
00:40:26.360 --> 00:40:34.639
focusing on my knee, and I noticed I've also noticed

510
00:40:34.639 --> 00:40:36.480
that Vinnie's staring at me.

511
00:40:37.519 --> 00:40:41.320
Literally staring at me. He's looking at my knee.

512
00:40:42.480 --> 00:40:47.239
It's weird. He's trying to catch a fly. A fly's

513
00:40:47.280 --> 00:40:50.320
been tormented him for the last two days.

514
00:40:51.760 --> 00:40:52.440
I don't know if it's the.

515
00:40:52.440 --> 00:40:54.480
Same one, because I've got the window open, so another

516
00:40:54.519 --> 00:40:58.519
one might come in to join it, perhaps having a party.

517
00:41:01.199 --> 00:41:05.599
And I started focusing on my knee, focusing on different areas,

518
00:41:06.039 --> 00:41:11.239
realizing that it wasn't money, it was part of money,

519
00:41:12.400 --> 00:41:18.039
and even then it was different parts felt differently, had

520
00:41:18.079 --> 00:41:20.039
different physical sensations.

521
00:41:23.239 --> 00:41:24.559
So what I did is I tried.

522
00:41:24.719 --> 00:41:37.519
I decided to focus on the strongest feeling, which was unpleasant,

523
00:41:37.639 --> 00:41:40.840
the most unpleasant feeling I could focus on, and focusing

524
00:41:40.880 --> 00:41:41.199
on that.

525
00:41:42.119 --> 00:41:43.079
Just that part.

526
00:41:45.039 --> 00:41:49.280
Just I kind of had this question in my mind,

527
00:41:49.400 --> 00:41:57.400
where is it? Where is it? The whole idea like

528
00:41:57.840 --> 00:42:01.280
can I hold it in my hand or no? Well,

529
00:42:01.280 --> 00:42:06.400
where is it? Then? Known as we all do that

530
00:42:07.480 --> 00:42:12.880
all physical sensations are created by our brains, so we

531
00:42:13.000 --> 00:42:17.760
know that, so technically it's not coming from the knee,

532
00:42:17.840 --> 00:42:23.480
it's coming from the brain, so the brain. At the time,

533
00:42:23.519 --> 00:42:27.679
I didn't realize that the brain was in interpreting that

534
00:42:27.800 --> 00:42:33.480
feeling like as a kind of a danger signal, so

535
00:42:33.559 --> 00:42:37.880
therefore needed to have that physical sensation as a warning

536
00:42:37.960 --> 00:42:45.239
to me, but in reality, I was just meditating.

537
00:42:48.199 --> 00:42:48.400
Vinn.

538
00:42:48.400 --> 00:42:52.559
He's now farted now. I'm not surprised because he had

539
00:42:52.559 --> 00:42:56.159
a bad stomach, but that is that is something else.

540
00:42:57.639 --> 00:43:05.679
Either he's farted or someone's spraying the fields, spraying the

541
00:43:05.719 --> 00:43:08.000
crops in the local fields, because that is.

542
00:43:09.760 --> 00:43:10.000
Four.

543
00:43:13.880 --> 00:43:17.039
But it seems calm, so it's good. I just wanted

544
00:43:17.079 --> 00:43:22.199
to be better, feel feel a bit better inside. He

545
00:43:22.280 --> 00:43:26.119
seems very relaxed now, which is nice. It will be

546
00:43:26.159 --> 00:43:30.719
concerned because he's sitting on my foot. I'm focusing on

547
00:43:30.760 --> 00:43:36.360
this part of my knee, thinking okay, so I know

548
00:43:36.760 --> 00:43:44.679
that there's no reason to have that. I know that

549
00:43:45.119 --> 00:43:49.039
you know there's no there's no warning, there's no real reason,

550
00:43:49.360 --> 00:43:57.719
there's no benefit to it logically, so I'm focusing on it.

551
00:43:57.840 --> 00:44:01.559
I'm thinking, okay, where is it? Then? And I was

552
00:44:01.599 --> 00:44:03.599
repeating that to myself, where is it?

553
00:44:05.280 --> 00:44:05.920
Where is this.

554
00:44:07.440 --> 00:44:13.079
Feeling? Where is it? And something strange happened. It started

555
00:44:13.159 --> 00:44:17.440
to move. It started almost like it was trying to

556
00:44:17.519 --> 00:44:22.079
hide from me, which was weird. So I focus even

557
00:44:22.199 --> 00:44:27.760
more and it was moving again, still within my knee,

558
00:44:27.760 --> 00:44:29.159
but kind of moving around.

559
00:44:29.880 --> 00:44:30.880
So I followed it.

560
00:44:32.320 --> 00:44:36.920
And I kept following it, and every time I followed it,

561
00:44:36.920 --> 00:44:39.599
it's almost like it was taking me somewhere, and I

562
00:44:39.639 --> 00:44:45.199
was following it, going deeper and deeper, and I came

563
00:44:45.239 --> 00:44:53.840
to this point where it wasn't there, and my knee

564
00:44:53.880 --> 00:45:00.679
felt fine. There was no just a normal feeling in

565
00:45:00.800 --> 00:45:05.960
money just felt absolutely fine, as it normally would do.

566
00:45:09.079 --> 00:45:13.840
And I could not figure that out. It seemed so unusual.

567
00:45:18.000 --> 00:45:21.639
Why where's it gone?

568
00:45:22.079 --> 00:45:23.159
I knew I didn't need it.

569
00:45:23.239 --> 00:45:28.320
You know you don't need it, But where's it gone?

570
00:45:31.199 --> 00:45:34.519
Because as we know, it's obvious, isn't it if you

571
00:45:34.639 --> 00:45:41.199
know the cause and you realize it's not necessary anymore.

572
00:45:46.480 --> 00:45:47.280
I suppose it.

573
00:45:47.440 --> 00:45:54.840
Changes the way that you perceive those physical sensations and

574
00:45:54.880 --> 00:46:01.800
that expectancy. I do find it interesting, though, the whole

575
00:46:01.840 --> 00:46:08.079
idea of actually we expect what's come before.

576
00:46:10.480 --> 00:46:11.599
So it's kind of strange.

577
00:46:11.639 --> 00:46:18.440
I could not find that physical feeling that I was

578
00:46:18.519 --> 00:46:27.320
looking for, and I thought, for a second, I've discovered.

579
00:46:28.280 --> 00:46:33.840
I've discovered something magical, and I had a name. I

580
00:46:33.880 --> 00:46:38.480
was going to call it fine focus therapy. And by

581
00:46:38.599 --> 00:46:43.920
focusing on something really magnifying the notice, you know, the

582
00:46:44.559 --> 00:46:53.119
like I say, magnifying the magnification. Okay, in the same

583
00:46:53.159 --> 00:46:57.280
way is you know, if you was to look at anything,

584
00:46:58.079 --> 00:47:04.159
if you magnify enough, you realize there's nothing is solid.

585
00:47:06.719 --> 00:47:08.559
It's that the things that we think are solid and

586
00:47:08.599 --> 00:47:13.000
we touch, like this desk, it's solid. But if you

587
00:47:13.159 --> 00:47:16.800
magnify enough, you realize that it's not. It's made of

588
00:47:16.840 --> 00:47:21.880
molecules and there's gaps between the molecules. Doesn't mean that

589
00:47:21.920 --> 00:47:27.000
you can put a finger for it, but ultimately it isn't

590
00:47:27.039 --> 00:47:36.719
what we think it is, and that physical sensation isn't

591
00:47:36.760 --> 00:47:37.800
what I thought it was.

592
00:47:42.119 --> 00:47:45.400
And once I've realized that, it.

593
00:47:45.679 --> 00:47:52.679
Changed something in your brain where you start to realize

594
00:47:52.760 --> 00:48:03.760
that actually, instead of expecting that old feeling when I meditate,

595
00:48:06.039 --> 00:48:10.239
maybe I had this new feeling and it was kind

596
00:48:10.239 --> 00:48:14.199
of like, ah.

597
00:48:14.400 --> 00:48:15.239
That's interesting.

598
00:48:20.440 --> 00:48:22.519
And then I fell off my cushions because they were

599
00:48:22.559 --> 00:48:27.079
like sixteen high, and that's when I hurt. That's when

600
00:48:27.079 --> 00:48:34.079
I hurt my shoulder. Oh dude, no, that's not true.

601
00:48:35.119 --> 00:48:38.599
I hurt my shoulder on a shelf. I literally stood

602
00:48:38.679 --> 00:48:39.519
up and banged it.

603
00:48:39.480 --> 00:48:40.119
On a shelf.

604
00:48:43.840 --> 00:48:54.039
It was ridiculous. That was weird, but hey, it was

605
00:48:54.079 --> 00:48:58.440
something I was Oh, it's tired.

606
00:49:00.239 --> 00:49:02.000
Tired, tired, tired.

607
00:49:02.320 --> 00:49:06.599
It's nearly twelve o'clock, so I'm duing my mid morning nap,

608
00:49:06.679 --> 00:49:09.920
I think, especially as he's had me up half the

609
00:49:10.039 --> 00:49:18.079
night in and out of the garden. It's very good.

610
00:49:18.119 --> 00:49:22.079
He's such a good boy though, really, see it waits.

611
00:49:22.239 --> 00:49:25.360
He's so patient, and you know, I wouldn't even care

612
00:49:25.400 --> 00:49:28.159
if he had an accident indoors. It's not his fault,

613
00:49:28.760 --> 00:49:32.800
but he won't. He holds it in. He holds it in.

614
00:49:32.880 --> 00:49:40.079
He just won't do that, and he's just yeah, it's

615
00:49:40.119 --> 00:49:43.239
so good. Really. I mean, he had a couple of

616
00:49:43.239 --> 00:49:45.559
accidents when I first got him, because he got so

617
00:49:45.760 --> 00:49:49.800
excited that he kind of weed a little bit. And

618
00:49:49.840 --> 00:49:52.880
then another time he did. I didn't know why he

619
00:49:52.960 --> 00:49:56.000
was waiting by it by the door, because he was

620
00:49:56.039 --> 00:49:58.599
doing that as soon as he moved in, moved, you know,

621
00:49:58.599 --> 00:50:01.400
because he was waiting through his previous owner to come

622
00:50:01.440 --> 00:50:03.639
and get him. I guess. So he was waiting by

623
00:50:03.679 --> 00:50:05.719
the door, but I didn't realize he was waiting because

624
00:50:05.719 --> 00:50:09.840
he needed the toilet. But once I realized that, you know,

625
00:50:10.239 --> 00:50:11.920
it's kind of about.

626
00:50:13.239 --> 00:50:22.800
Getting in sync. I suppose a little bit. M Oh,

627
00:50:22.800 --> 00:50:23.679
I do need to.

628
00:50:25.280 --> 00:50:25.800
I need to have a.

629
00:50:25.800 --> 00:50:26.800
Little lie down.

630
00:50:28.719 --> 00:50:31.079
So I've not really gone into like the body scan,

631
00:50:31.239 --> 00:50:35.280
but I have in a sense of the body scan

632
00:50:35.519 --> 00:50:46.440
led me to discover a way to focus. It's like

633
00:50:46.480 --> 00:50:50.840
a different kind of focus. It's like focusing, but not

634
00:50:50.840 --> 00:50:59.440
not focusing necessarily with your thoughts, more focusing just on

635
00:50:59.800 --> 00:51:03.320
how you feel. So it's kind of almost that you take.

636
00:51:03.400 --> 00:51:06.719
You're moving away from how from your brain, from your

637
00:51:06.760 --> 00:51:15.000
mind to your body, and by accepting how your body feels,

638
00:51:15.039 --> 00:51:25.760
all the different parts, something seems to change. Our body

639
00:51:25.800 --> 00:51:27.719
scan is brilliant for.

640
00:51:27.719 --> 00:51:31.000
Well, in my opinion, not just my opinion, but.

641
00:51:30.960 --> 00:51:37.119
Brilliant for calm in the mind, for destressing the body

642
00:51:37.239 --> 00:51:44.199
and the mind, for relaxing, for helping with you know,

643
00:51:44.239 --> 00:51:52.639
things like anxiety, tension, stress, and also mindfulness is used

644
00:51:52.960 --> 00:51:59.079
to help people with chronic pain as well. So I

645
00:51:59.119 --> 00:52:01.400
went I went to this thing. I think it was

646
00:52:01.440 --> 00:52:05.519
two thousand and might have been two thousand and six,

647
00:52:06.360 --> 00:52:08.559
maybe two thousand and five, but I think it was

648
00:52:08.599 --> 00:52:09.440
two thousand and six.

649
00:52:09.840 --> 00:52:10.880
I went to a.

650
00:52:13.159 --> 00:52:19.800
It was a Buddhist meditation thing. So let me ever

651
00:52:19.840 --> 00:52:26.639
look mindfulness Buddhist. I'm just going to see what it's called,

652
00:52:26.639 --> 00:52:31.920
because I went to it. It's a training course Buddhist

653
00:52:32.000 --> 00:52:40.119
chronic pain pain meditation of course.

654
00:52:46.159 --> 00:52:47.880
Ah god, what was it called?

655
00:52:51.000 --> 00:52:51.199
Oh?

656
00:52:51.400 --> 00:52:56.400
I found it being a Buddhist approach to pain wild mind.

657
00:52:56.519 --> 00:52:58.719
So let's have a look because this is a lady

658
00:52:58.760 --> 00:53:13.760
that I studied with, a trained with. Uh wait, I

659
00:53:13.840 --> 00:53:22.480
can't find where is I'm just trying to find right.

660
00:53:22.559 --> 00:53:28.000
This was first published in two thousand. So video Mala

661
00:53:28.880 --> 00:53:35.079
video Maala So she founded co director of Breath Works,

662
00:53:37.239 --> 00:53:43.559
offering mindfulness based strategies for living well. And also.

663
00:53:44.239 --> 00:53:45.599
She did the.

664
00:53:57.719 --> 00:54:01.000
Yeah, it was a chronic pain. There was a name

665
00:54:01.039 --> 00:54:01.199
for it.

666
00:54:01.239 --> 00:54:03.519
I can't remember what her name was now for.

667
00:54:03.440 --> 00:54:07.199
The course, but I did it. So I did that

668
00:54:07.320 --> 00:54:10.880
two thousand and five, two thousand and six, and it

669
00:54:10.960 --> 00:54:15.119
was very very much based on the body scan, very

670
00:54:15.159 --> 00:54:22.719
much based on mindfulness and meditation, but not trying to

671
00:54:22.840 --> 00:54:27.119
control the mind, not trying to control the physical sensations,

672
00:54:27.519 --> 00:54:34.360
not trying to control the body, but acceptance, you know,

673
00:54:34.599 --> 00:54:43.480
being with how you feel and realizing that you got

674
00:54:43.559 --> 00:54:51.639
the it's not it's a feeling and when you actually

675
00:54:51.880 --> 00:54:57.559
focus on how you feel as a whole, like all

676
00:54:57.599 --> 00:55:01.800
of your body. So they're focusing on just one part

677
00:55:01.840 --> 00:55:06.079
of your body, which because if you give ninety percent

678
00:55:06.159 --> 00:55:09.320
or eighty percent or even sixty percent of your attention

679
00:55:09.920 --> 00:55:14.119
to a part of your body to physical discomfort or

680
00:55:14.239 --> 00:55:19.079
mental discomfort, you're going to feel crappy. You know. It's

681
00:55:19.159 --> 00:55:24.360
just this, that's just natural. But you can't focus on

682
00:55:25.199 --> 00:55:27.599
you can't focus seventy percent on one part of your

683
00:55:27.599 --> 00:55:30.840
body and also focus on the rest of your body.

684
00:55:33.119 --> 00:55:35.840
It's just you know, once you start focusing on all

685
00:55:35.880 --> 00:55:42.480
of your body and maybe moving that focus around as

686
00:55:42.519 --> 00:55:45.760
in with a body scan, moving from your your eyes

687
00:55:45.960 --> 00:55:49.800
down to maybe your jaw and your teeth, your mouth,

688
00:55:49.960 --> 00:55:56.280
your tongue, your throat, maybe your ears, the back of

689
00:55:56.320 --> 00:56:00.199
your neck, and it's moving down your body, you know,

690
00:56:00.320 --> 00:56:03.559
maybe the top of your back, the middle of your back,

691
00:56:05.599 --> 00:56:17.920
your lower back, your chest, your stomach, your shoulders, forearms, elbows,

692
00:56:18.760 --> 00:56:25.400
you know, your wrists, your hands, your fingers, your hips.

693
00:56:26.000 --> 00:56:26.599
You're green.

694
00:56:26.880 --> 00:56:32.280
You're green, I'd say green. You're groin That's what I

695
00:56:32.320 --> 00:56:39.320
was trying to say, you're green, groin your buttocks, you know,

696
00:56:39.480 --> 00:56:42.400
and then just all the way down to your feet

697
00:56:42.480 --> 00:56:43.480
and your toes.

698
00:56:45.119 --> 00:56:46.239
So yeah, I was.

699
00:56:49.000 --> 00:57:00.519
I found it fascinating because at the time then flies

700
00:57:00.559 --> 00:57:06.280
not on my foot. It's really getting excited about that fly.

701
00:57:07.800 --> 00:57:17.000
I I did have problems with my shoulder when I

702
00:57:17.039 --> 00:57:24.920
went there, but that was yeah. I mean, the shoulders

703
00:57:24.920 --> 00:57:30.559
should have healed at that point and calcium or ever

704
00:57:30.639 --> 00:57:34.119
had been I don't know. Basically, the bones were rubbing

705
00:57:34.119 --> 00:57:45.760
on each other or something. And I was gonna say,

706
00:57:47.480 --> 00:57:49.719
there's people slamming their doors. It's a lot of noise

707
00:57:49.760 --> 00:57:53.239
out here today. What I'm interested in is where's my

708
00:57:53.360 --> 00:57:58.920
phone gone? I had a phone when I came. It's disappeared,

709
00:58:00.559 --> 00:58:05.239
so it's amazing. I found it really good. The body

710
00:58:05.360 --> 00:58:11.119
scan is I started doing it in my own time

711
00:58:11.199 --> 00:58:13.719
at home because you know, once a week wasn't enough.

712
00:58:15.119 --> 00:58:21.679
I started doing it because I found it calmed your mind,

713
00:58:22.400 --> 00:58:25.840
calms your mind, and that's what I did it. That's

714
00:58:25.840 --> 00:58:29.960
what I needed at the time. But then when you

715
00:58:30.000 --> 00:58:34.639
calm your mind, you also calm your body. Your relax

716
00:58:34.719 --> 00:58:38.360
your mind, You relax your body, You relax your body.

717
00:58:38.119 --> 00:58:39.119
Your relax your mind.

718
00:58:40.639 --> 00:58:44.079
And that's something I discovered quite early on when I

719
00:58:44.119 --> 00:58:48.239
was doing free pain relief with people in two thousand

720
00:58:48.280 --> 00:58:56.079
and six. Sometimes it was just relaxing them and it

721
00:58:56.440 --> 00:59:01.559
half to the physical discomfort, if not more, just by

722
00:59:01.639 --> 00:59:11.679
simply talking them through a body scan and relaxation without

723
00:59:11.719 --> 00:59:18.199
any kind of hypnotic stuff, no suggestions, just simply relaxing

724
00:59:24.239 --> 00:59:32.400
cut that physical discomfort by at least fifty percent, and

725
00:59:32.480 --> 00:59:35.880
they were always surprised, and there was quite often now

726
00:59:36.159 --> 00:59:38.320
the whole there was an old thing that people used

727
00:59:38.320 --> 00:59:42.360
to do, and I couldn't believe it is afterwards to

728
00:59:42.480 --> 00:59:48.599
try and get it back, they'd be like, where's it gone?

729
00:59:49.840 --> 00:59:51.679
Why is it not feeling the way it did? And

730
00:59:51.719 --> 00:59:54.960
they'd be like trying physically to get a feeling back

731
00:59:55.039 --> 00:59:57.920
that was there before that they didn't want. They'd literally

732
00:59:57.960 --> 01:00:02.559
come to me to help to reduced that unpleasant feeling.

733
01:00:04.280 --> 01:00:07.719
And after listening to me, there was like trying to like, oh,

734
01:00:08.079 --> 01:00:11.559
they be moving their their limb or moving their neck

735
01:00:11.679 --> 01:00:15.159
or whatever to try and get the feeling back, Like

736
01:00:15.280 --> 01:00:21.119
why are you doing that? But I guess you know

737
01:00:21.159 --> 01:00:26.519
when it comes to when it comes you know, we

738
01:00:27.639 --> 01:00:34.559
are in the Western world kind of raised to be reliant,

739
01:00:34.760 --> 01:00:38.199
I guess on medication as I am, like we all

740
01:00:38.239 --> 01:00:44.880
are to a degree, and I think when it comes

741
01:00:44.920 --> 01:00:55.079
to these kinds of things, it's often the last the

742
01:00:55.199 --> 01:01:01.760
last thing that people do. It's the final thing, you know,

743
01:01:04.320 --> 01:01:09.360
whether it's hypnosis, whether it's some kind of talking thingy

744
01:01:09.519 --> 01:01:13.000
boring thing that I'm doing. This is generally not the

745
01:01:13.039 --> 01:01:16.440
first thing that people do to help to try and

746
01:01:16.480 --> 01:01:27.599
help themselves with that physical issue that was an issue before. Yeah,

747
01:01:27.639 --> 01:01:31.400
it's weird, but I'm the same I've had I remember

748
01:01:31.519 --> 01:01:35.320
years ago, I had someone say to me, I should

749
01:01:35.320 --> 01:01:41.400
try this, And as soon as they started talking, they like, yeah,

750
01:01:41.400 --> 01:01:42.119
you should try this.

751
01:01:42.320 --> 01:01:43.199
It's really good.

752
01:01:43.360 --> 01:01:47.960
Worked for me if some kind of alternative therapy or

753
01:01:48.000 --> 01:01:51.639
something like that or some herbal thing, and I was.

754
01:01:51.599 --> 01:01:53.440
Saying, yeah, you should try it's really good. It really

755
01:01:53.519 --> 01:01:53.880
helped me.

756
01:01:55.199 --> 01:01:58.239
I swear, as soon as they said the words you

757
01:01:58.280 --> 01:02:01.880
should try this, my brain switched off. I stopped listening

758
01:02:01.960 --> 01:02:05.960
to them. It's almost like I was I might work

759
01:02:06.039 --> 01:02:07.679
might as well. I just put my hands over my

760
01:02:07.719 --> 01:02:11.000
ears and go la la la la la la la

761
01:02:11.119 --> 01:02:13.440
la la Na na na na na.

762
01:02:14.599 --> 01:02:15.639
Because I wasn't listening.

763
01:02:17.519 --> 01:02:19.440
It's the same kind of mode that I go into

764
01:02:19.480 --> 01:02:22.760
when I ask someone for directions. You know, if I'm

765
01:02:22.760 --> 01:02:25.159
in the middle of nowhere, i'd sort of if there's

766
01:02:25.159 --> 01:02:28.239
a car park, someone in there high. Sorry to disturb

767
01:02:28.280 --> 01:02:32.599
you when you can tell me where the crown and whatever,

768
01:02:32.719 --> 01:02:37.360
you know, wherever I'm looking for pub or you know,

769
01:02:37.440 --> 01:02:40.679
going back even like thirty years, like I'll be going like,

770
01:02:40.960 --> 01:02:42.639
can you tell me where this place is, where the

771
01:02:42.920 --> 01:02:47.039
local bus station is or the train station and.

772
01:02:47.000 --> 01:02:47.519
Then tell me.

773
01:02:48.320 --> 01:02:50.280
And as soon as I said, well, if you go

774
01:02:51.760 --> 01:02:55.480
and a point, and I would literally internally be going

775
01:02:55.599 --> 01:02:56.599
blah blah.

776
01:02:56.400 --> 01:02:59.840
Lah nah nah la la la la nah nah nah.

777
01:03:00.719 --> 01:03:06.760
I just wouldn't listen. But I needed that information and

778
01:03:07.159 --> 01:03:12.199
it was useful. It's useful information that can have a

779
01:03:12.800 --> 01:03:20.719
well in the moment, it's important. But I no, no, no, no, no,

780
01:03:20.920 --> 01:03:23.480
no no. I didn't even know I was doing it.

781
01:03:23.559 --> 01:03:25.079
I don't know why I was doing it. Didn't know

782
01:03:25.079 --> 01:03:28.400
why I was doing it. And I'd walk away like

783
01:03:30.000 --> 01:03:32.320
I think they sometimes they call up and say, no,

784
01:03:32.519 --> 01:03:35.079
that way, you go in the wrong way. I said, sorry,

785
01:03:36.239 --> 01:03:38.159
I get my luck when you point left, I just

786
01:03:38.239 --> 01:03:42.239
tend to go right. And he said, I wasn't pointing left.

787
01:03:42.239 --> 01:03:45.199
I was pointing the head. It's not left or right,

788
01:03:45.199 --> 01:03:46.320
it's straight ahead.

789
01:03:46.880 --> 01:03:49.599
I said, you know what I mean. No I don't,

790
01:03:51.079 --> 01:03:52.559
so yeah, it's.

791
01:03:53.840 --> 01:03:57.880
It's not always easy to reach people, as I'm not

792
01:03:57.920 --> 01:04:03.800
always being easy to reach. But sometimes with something like

793
01:04:03.840 --> 01:04:10.599
this a recording where you've just got some strange English

794
01:04:11.119 --> 01:04:18.199
weird man just babbling on, sometimes it can actually have

795
01:04:18.239 --> 01:04:22.679
an effect and you won't know why. You won't really

796
01:04:23.559 --> 01:04:27.119
may not care why, and you might have been going

797
01:04:27.280 --> 01:04:30.119
lah lah nah na as soon as I started talking.

798
01:04:32.920 --> 01:04:37.960
But then you may notice an hour at the end

799
01:04:38.000 --> 01:04:46.320
of the recording, do you feel differently? Something's changed? And

800
01:04:46.360 --> 01:04:50.480
a lot of people will probably think, like, don't understand

801
01:04:50.480 --> 01:04:53.119
what's changed? What what's happened? Why do I feel different?

802
01:04:54.480 --> 01:04:56.679
Won't give me any credit, even though the fact that

803
01:04:56.960 --> 01:05:01.039
you've been listening to me for an hour. My nn

804
01:05:01.119 --> 01:05:04.840
did that seriously my own then the most important person

805
01:05:04.880 --> 01:05:09.880
in my life. She had ostroporosis, So I went and

806
01:05:09.920 --> 01:05:13.079
did did I talked talked to her for about an

807
01:05:13.079 --> 01:05:17.880
hour to help her to to relieve that physical discomfort,

808
01:05:18.679 --> 01:05:20.519
and it was if she had a really quite bad.

809
01:05:20.559 --> 01:05:26.159
She was elderly, so my bone's basically crumbling. So at

810
01:05:26.199 --> 01:05:29.800
the end of it, she was like, oh, that feels nice.

811
01:05:29.840 --> 01:05:31.800
I can lift my arm. She can never lift her

812
01:05:31.880 --> 01:05:36.360
arm bove her head normally, but she's like I can

813
01:05:36.400 --> 01:05:42.199
lift my arm. That's weird, oh, and she said. And

814
01:05:42.239 --> 01:05:43.880
then first of all, she tries to get it back,

815
01:05:43.920 --> 01:05:46.519
of course, like you know, like she was trying to

816
01:05:46.519 --> 01:05:47.280
get the feeling back.

817
01:05:47.360 --> 01:05:47.960
What are you doing?

818
01:05:48.000 --> 01:05:50.880
Then? I don't know it, just I don't understand why

819
01:05:50.960 --> 01:05:52.960
where's it gone? I'm going to look for it now,

820
01:05:54.239 --> 01:05:57.440
like no, don't look for it. And you know what

821
01:05:57.480 --> 01:06:02.039
she said, to be in the sun. The sun must

822
01:06:02.079 --> 01:06:04.400
have been shining on my shoulders has warmed it up.

823
01:06:04.920 --> 01:06:09.000
That's why it feels better. I said. Okay, then not

824
01:06:09.119 --> 01:06:11.880
the last hour that I've spent sitting here in the

825
01:06:11.960 --> 01:06:16.760
kitchen with you talking to you with the specific aim

826
01:06:17.280 --> 01:06:21.840
of relieving that physical sensation in your shoulder and in

827
01:06:22.000 --> 01:06:25.480
you in any kind of back area, but mainly in

828
01:06:25.519 --> 01:06:29.519
the shoulder. So that had nothing to do with it.

829
01:06:31.039 --> 01:06:35.239
So this is even my men, who probably cared more

830
01:06:35.280 --> 01:06:37.400
for me than anyone ever has possibly.

831
01:06:38.559 --> 01:06:41.159
So even you know, I know how it works.

832
01:06:40.719 --> 01:06:43.920
It's it's natural to kind of look for it, like

833
01:06:44.000 --> 01:06:48.239
where is it and then to not kind of know

834
01:06:48.400 --> 01:06:51.400
why why is it gone? Where's it gone? Why is

835
01:06:51.440 --> 01:06:55.719
it gone? Why is it changed? But it's changed because

836
01:06:55.760 --> 01:07:00.719
you've decided to allow it to It's changed because use

837
01:07:01.480 --> 01:07:08.039
just by spending time listening to me. Even if you

838
01:07:08.079 --> 01:07:09.400
are internally going.

839
01:07:09.480 --> 01:07:12.599
La la la la la la, na.

840
01:07:13.159 --> 01:07:17.480
You're still hearing what I'm saying. You're still hearing the words,

841
01:07:17.519 --> 01:07:24.760
and you're hearing the meaning behind all the words, even

842
01:07:24.800 --> 01:07:34.719
though there's banging again downstairs. So this wasn't necessarily a

843
01:07:34.760 --> 01:07:39.559
great description of the body scan. Thinking about it, I

844
01:07:39.639 --> 01:07:42.000
think I talked about myself a bit too much, maybe,

845
01:07:42.000 --> 01:07:47.480
but it's okay. Trust me, it's okay. So I'm going

846
01:07:47.559 --> 01:07:50.280
to go. Thank you for listening. Let me know how

847
01:07:50.280 --> 01:07:54.039
you get on. This might seem a bit chaotic, a

848
01:07:54.079 --> 01:07:58.440
bit weird, a bit strange. How do you feel? That

849
01:07:58.719 --> 01:08:02.800
is the tester. Do you feel more relaxed? Do you

850
01:08:02.880 --> 01:08:07.039
feel more comfortable than you did before? That's the only

851
01:08:07.079 --> 01:08:12.280
thing that matters, let me know, So thank you for listening.

852
01:08:12.360 --> 01:08:16.279
Remember to be kind to yourself because you do deserve

853
01:08:16.359 --> 01:08:20.760
to be happy, and be gentle with yourself because you

854
01:08:20.800 --> 01:08:24.720
deserve to feel safe.

855
01:08:25.119 --> 01:08:25.720
Lots of love.

856
01:08:29.199 --> 01:08:49.520
Bye. Relax in a more deep and meaningful way, maybe

857
01:08:49.800 --> 01:08:54.880
in a way that can not just allow you to

858
01:08:55.119 --> 01:09:06.119
feel calmer now and throughout the time we spend together here,

859
01:09:08.159 --> 01:09:13.840
not just relaxed at the end of the recording when

860
01:09:13.840 --> 01:09:20.520
it's finished and you can enjoy that sense of comfort

861
01:09:20.720 --> 01:09:35.600
and peace, but also I think it would be nice

862
01:09:35.720 --> 01:09:55.520
to have those feelings of relaxation continue for longer after

863
01:09:55.600 --> 01:10:06.199
the recording has ended, so that you can still benefit

864
01:10:09.039 --> 01:10:16.319
from listening to my voice, maybe in a few hours time,

865
01:10:18.239 --> 01:10:31.800
perhaps tomorrow, and then by listening regularly, especially if you

866
01:10:31.880 --> 01:10:36.560
find like some people do and myself as well. I

867
01:10:36.680 --> 01:10:43.439
sometimes I find one particular recording that really resonates with me,

868
01:10:47.800 --> 01:10:50.159
and I just listen to it over and over again

869
01:10:52.439 --> 01:11:05.479
every morning, every evening. There was this recording from We're

870
01:11:05.479 --> 01:11:10.159
going back to about nineteen ninety nine. It was it

871
01:11:10.239 --> 01:11:15.239
wasn't hypnosis, but it was a guided visualizations. It kind

872
01:11:15.239 --> 01:11:22.359
of was hypnosis, really, and I managed to find it

873
01:11:22.439 --> 01:11:26.319
again and it still has the same effect on me.

874
01:11:28.960 --> 01:11:38.680
And part of it was the person's voice relaxed me,

875
01:11:42.720 --> 01:11:49.359
just felt so peaceful, and I'd look forward to listening

876
01:11:49.880 --> 01:12:02.079
to her in the morning and in the evening. And

877
01:12:02.319 --> 01:12:11.439
I knew before even pressing the play button that since

878
01:12:11.520 --> 01:12:15.960
I've done that pressed the play button. This is in

879
01:12:16.000 --> 01:12:30.560
the days of CD players pressed the play button. In fact,

880
01:12:30.560 --> 01:12:34.560
it might have even been a tape tape recorder. I'd

881
01:12:34.640 --> 01:12:44.399
lie down on the bed and then even without necessarily

882
01:12:45.520 --> 01:12:56.239
listening to her words because I had them memorized. Really,

883
01:13:00.920 --> 01:13:06.880
it was as if my body knew exactly what to do,

884
01:13:11.680 --> 01:13:33.520
and the muscles just almost went into automatic relaxation, and

885
01:13:33.640 --> 01:13:47.279
I remember my mind would slow down. Now. Now, I

886
01:13:47.680 --> 01:13:53.920
was listening to this recording in the early days of

887
01:13:54.039 --> 01:14:04.760
learning hypnosis, and long before I ever made any videos

888
01:14:04.880 --> 01:14:09.560
or audio recordings myself, because I didn't start doing that

889
01:14:09.720 --> 01:14:24.199
till two thousand and six, I knew, I knew how

890
01:14:25.920 --> 01:14:39.720
helpful I found being able to just let go, to

891
01:14:39.800 --> 01:14:45.000
have that trust in the person that I'm listening to,

892
01:14:52.680 --> 01:14:59.520
knowing that it's going to be just as relaxing, if

893
01:15:00.600 --> 01:15:09.840
if not more so. Each time you hear my voice,

894
01:15:10.159 --> 01:15:21.800
you may feel the same. Some people have been listening

895
01:15:21.800 --> 01:15:35.760
to me for over a decade, maybe not solidly, obviously

896
01:15:35.800 --> 01:15:42.279
not twenty four hours a day, but maybe people come back.

897
01:15:44.079 --> 01:15:57.800
Some people may be listen every day. That's something that

898
01:15:57.880 --> 01:16:14.520
I do which you may not realize by listening, is

899
01:16:14.960 --> 01:16:29.279
when I record these recordings. Now, for example, I also

900
01:16:30.760 --> 01:16:42.000
am affected by the words that I say. So if

901
01:16:42.039 --> 01:16:52.399
I set you focus on your feet, notice your feet relaxing.

902
01:16:55.920 --> 01:17:03.800
I will be focusing on my feet. I will be

903
01:17:03.920 --> 01:17:23.039
noticing my feet relaxing. If I said, focus on your hands,

904
01:17:24.800 --> 01:17:34.319
and maybe notice the difference between each hand. Perhaps notice

905
01:17:34.439 --> 01:17:40.520
the the air in the room, the temperature of the room.

906
01:17:42.359 --> 01:17:52.800
On the backs of your hands. You may start to

907
01:17:53.359 --> 01:18:01.439
notice what almost feels like a very light breeze, even

908
01:18:01.479 --> 01:18:05.720
though there may not be any type of breeze at

909
01:18:05.720 --> 01:18:18.720
all where you are right now. And as you become

910
01:18:19.359 --> 01:18:33.760
aware of your hands, I'm also aware of how relaxed

911
01:18:34.039 --> 01:18:57.840
my hands are feeling now. And when it comes to

912
01:18:59.319 --> 01:19:04.720
potential the drifting off to sleep, which may be the

913
01:19:04.880 --> 01:19:20.720
reason you're listening, I also feel drowsy when I make

914
01:19:20.840 --> 01:19:42.000
these recordings. I also notice my mind drifting. In fact,

915
01:19:42.279 --> 01:19:59.000
at times I've actually fallen asleep without even noticing, and

916
01:19:59.039 --> 01:20:10.399
then I carry on talking. It's only when I listen

917
01:20:10.520 --> 01:20:19.960
back to do the editing I hear snoring and I think,

918
01:20:20.359 --> 01:20:30.159
I don't remember snoring. I remember talking. Is this snoring

919
01:20:30.479 --> 01:20:37.239
was a pig turned up? That's why I sound like

920
01:20:37.279 --> 01:20:48.399
when I snare and I get really into the whole experience.

921
01:20:56.319 --> 01:21:05.800
I don't know how you feel, how relaxed you feel

922
01:21:05.800 --> 01:21:16.439
in your feet, how relaxed you feel in your hands.

923
01:21:31.479 --> 01:21:43.720
I have noticed more and more that the more relaxed,

924
01:21:45.439 --> 01:22:01.279
deeper level of comfort you feel, the easier breathing becomes.

925
01:22:07.840 --> 01:22:24.520
It's almost like that additional muscle relaxation. So this allows

926
01:22:24.560 --> 01:22:55.640
you to breathe easier without necessarily focusing on your breath, however,

927
01:22:55.880 --> 01:23:24.680
being able to notice the ease in which you breathe

928
01:23:24.880 --> 01:24:14.720
so naturally. You breathe so very easily and smoothly. Whenever

929
01:24:14.840 --> 01:24:33.159
I imagine my breathing improving, when I've got my eyes closed,

930
01:24:39.159 --> 01:24:52.960
I tend to visualize a beautiful field with trees and flowers.

931
01:25:00.039 --> 01:25:32.720
You've seen all that life giving oxygen. It feels nice too,

932
01:25:34.319 --> 01:25:54.359
if nothing else, just taking some time away from everything,

933
01:26:04.560 --> 01:26:37.119
enjoying that feeling of peace, serenity with a joyful heart.

934
01:27:02.479 --> 01:27:28.000
Time seems to just drip by, so very slowly, relaxed,

935
01:27:33.880 --> 01:28:13.000
so deeply peaceful, completely unattached to any thoughts whatsoever in

936
01:28:13.199 --> 01:29:17.600
this moment, completely free, noticing that your mind has slowed down.

937
01:29:25.840 --> 01:30:12.560
Slowed down because nothing really requires your attention, you can

938
01:30:12.840 --> 01:30:28.960
enjoy the physical sensations of allowing the stress to rip

939
01:30:29.680 --> 01:30:43.640
out of your body. To appear out of every part

940
01:30:49.479 --> 01:31:08.199
of your body, m and being released from your brain

941
01:31:13.479 --> 01:31:48.720
in your mind, slowly but surely, the muscles in your

942
01:31:48.880 --> 01:32:59.119
legs relax res so very deeply, RELs so deeply in

943
01:32:59.159 --> 01:33:26.920
the feet feelings, the pleasant feelings in your arms and shoulders,

944
01:33:26.960 --> 01:34:06.760
deepening each part of your body further and deeper and deeper, noticine,

945
01:34:09.920 --> 01:34:36.439
the feelings in the back of your neck, the feelings

946
01:34:36.640 --> 01:35:25.479
in your wrists, muscles, in front of your body, I

947
01:35:25.680 --> 01:36:09.520
all say, feeling peaceful deeply, There's a sense of peace

948
01:36:14.000 --> 01:36:53.960
spreads through your very core. Even when you focus on

949
01:36:54.000 --> 01:37:37.319
your mind, her mind becomes eve and slower, even deeper,

950
01:37:52.439 --> 01:39:17.760
relaxing so very slow. Your stomach, pea's fin's stomach, your back.

951
01:39:23.159 --> 01:39:52.000
Notice Notice how relaxed you'd now fear in the hole

952
01:39:52.359 --> 01:40:25.159
of your back. You spy from your brain all the

953
01:40:25.239 --> 01:40:33.960
way down the middle of your back, sending and receiving

954
01:40:36.359 --> 01:42:05.319
millions of messages every day, deepcomfort, increasing deepy rid you melegs,

955
01:42:09.239 --> 01:42:18.479
spreading those signals down a spine or cord into air,

956
01:42:18.720 --> 01:42:38.199
every part of your body, your shins and your calf muscles,

957
01:43:05.399 --> 01:43:34.920
your elbows, Feelings of peace and tranquility spreading through your body,

958
01:43:39.920 --> 01:43:56.159
tips of your toes, to your eyes, your fingers, all

959
01:43:56.199 --> 01:44:58.479
the way to your lower back. Letting go, re think peace, drifting,

960
01:45:05.920 --> 01:45:34.399
mind just wandering away, happy to let go, let go completely,

961
01:45:36.800 --> 01:46:34.039
let go mhm, so tranquil, the whole body, enjoying a

962
01:46:34.319 --> 01:48:56.159
sense of listening God he more peace. Four, enjoy the space,

963
01:48:58.479 --> 01:51:10.760
this space of peace and safety. So fairy, relaxed, letting go.

964
01:51:28.680 --> 01:51:36.319
Maybe we can just focus on the different parts of

965
01:51:36.439 --> 01:52:33.680
your body, just to notice.

966
01:52:08.600 --> 01:52:11.119
A forehead in your eyes.

967
01:52:43.840 --> 01:53:16.720
U so lose, noticing in the sense of complete freedom,

968
01:53:28.720 --> 01:55:21.119
absolute freedom brif prif pea's for energy peace to breathe

969
01:55:25.039 --> 01:56:35.880
such easier loose. You may have or may not have

970
01:56:36.079 --> 01:57:43.039
noticed your mind drifting, peaceful, moveingly, even more deeply in

971
01:57:43.119 --> 01:58:30.880
the direction of total blissful peace, bliss for peace, arresting,

972
01:59:18.640 --> 02:00:30.279
total peace. Come so calm, let him go, peace with

973
02:00:30.680 --> 02:01:41.560
mind rexed forty So relaxed, so relaxed. Your body feels

974
02:01:41.840 --> 02:02:21.039
almost invisible, So the very relaxed. I'm peaceful, so peace

975
02:02:37.199 --> 02:03:24.479
relax liquah, and you could start to notice that you

976
02:03:26.000 --> 02:03:37.359
are feeling more relaxed, even though I've not purposely focused

977
02:03:37.720 --> 02:03:45.920
your mind upon that sense of physical comfort that is

978
02:03:46.079 --> 02:03:55.359
growing within you throughout your body, and your mind starts

979
02:03:55.399 --> 02:04:05.079
to slow down, and that could be almost in recognition

980
02:04:05.560 --> 02:04:19.399
of I guess my speech not being particularly fast and

981
02:04:19.560 --> 02:04:32.800
things just generally feel calmer. Just by listening to my voice,

982
02:04:33.520 --> 02:04:40.479
you give yourself an opportunity to take a break from

983
02:04:40.520 --> 02:04:47.119
the day, take a break from your life as it is,

984
02:04:50.479 --> 02:04:58.079
and to give yourself a rest, giving yourself permission to

985
02:04:58.199 --> 02:05:03.479
take some time off, and to allow your body to

986
02:05:03.600 --> 02:05:13.319
relax and allow your mind to slow down, which in

987
02:05:13.439 --> 02:05:21.239
turn releases the tension and it stresses that you had

988
02:05:21.279 --> 02:05:31.079
in your body. It's almost as if the parts of

989
02:05:31.119 --> 02:05:43.079
your body just open up, allowing the negativity out and

990
02:05:43.199 --> 02:05:52.279
at the same time replacing that negativity with positive heathing energy,

991
02:05:54.720 --> 02:05:59.319
which then fills your body up and your mind to

992
02:06:00.920 --> 02:06:19.359
also starts to appreciate those feelings of increasing confidence, an

993
02:06:19.439 --> 02:06:36.560
almost uplifting feeling, positive healing, an energy that spreads through

994
02:06:36.600 --> 02:06:47.279
your body like a wave of comfort. And all this

995
02:06:47.600 --> 02:06:59.600
comes from just allowing yourself a few minutes, maybe half

996
02:06:59.640 --> 02:07:03.560
an hour, however long you want it to be, to

997
02:07:03.880 --> 02:07:17.720
just rest and allow your mind and your body to

998
02:07:17.800 --> 02:07:34.840
almost reset itself to the settings of comfort and relaxation. Calmness,

999
02:07:38.680 --> 02:07:48.079
which allows more room for feelings of pleasure and happiness

1000
02:07:52.079 --> 02:08:01.159
to move around your body and into your mind, almost

1001
02:08:01.720 --> 02:08:06.319
as if your mind and your body are sinking together,

1002
02:08:10.560 --> 02:08:20.319
almost mirroring each other with that growing positivity and calmness,

1003
02:08:25.319 --> 02:08:32.560
and it feels nice. It really does feel nice to

1004
02:08:32.720 --> 02:08:38.479
know that you are the one that has allowed yourself

1005
02:08:41.880 --> 02:08:54.119
to feel more comfort and to experience more of this

1006
02:08:55.920 --> 02:09:11.359
deep relaxation spreading throughout your body. And as I focus

1007
02:09:12.640 --> 02:09:18.600
on each part of your body, you can notice that

1008
02:09:18.600 --> 02:09:35.680
that part becomes even more relaxed just by focusing on it.

1009
02:09:35.680 --> 02:09:45.359
It becomes even more calm and comfortable just by focusing.

1010
02:09:49.399 --> 02:09:55.600
And as I move down your body, starting at your head,

1011
02:09:57.840 --> 02:10:04.560
the parts that you've already focused on will continue to

1012
02:10:04.720 --> 02:10:12.399
relax deeply and those parts that we've not yet focused

1013
02:10:12.439 --> 02:10:25.840
on or just automatically release any remain intention in anticipation

1014
02:10:26.199 --> 02:10:39.199
of even more comfort about to come. Now. I'm going

1015
02:10:39.279 --> 02:10:46.199
to start by focusing on your forehead. Just being aware

1016
02:10:46.520 --> 02:10:55.119
of the feelings of your forehead and any background sounds

1017
02:10:56.880 --> 02:11:01.800
like mister Herbert the Pigeon can just allow you to

1018
02:11:01.920 --> 02:11:09.199
feel even more relaxed. Just means you're in the moment

1019
02:11:12.279 --> 02:11:17.680
This isn't this isn't a sterile environment. This is the world.

1020
02:11:21.079 --> 02:11:27.159
I live in the countryside, so there's lots of nature

1021
02:11:27.640 --> 02:11:38.199
sounds around. So as you focus on your forehead, just

1022
02:11:38.439 --> 02:11:48.479
notice how it becomes even more relaxed as you focus

1023
02:11:48.479 --> 02:11:57.239
only on my voice and that part of your body.

1024
02:11:58.159 --> 02:12:03.800
Moving down to your eye, Yes, focusing on your eyes,

1025
02:12:05.920 --> 02:12:17.479
noticing how your eyelids feel so heavy yet so light

1026
02:12:18.479 --> 02:12:24.720
at the same time, and all the muscles around your

1027
02:12:24.760 --> 02:12:37.239
eyes relaxing completely. Moving your focus down to your mouth,

1028
02:12:39.079 --> 02:12:46.119
your lips, your tongue, your teeth, and your gums, the

1029
02:12:46.319 --> 02:13:00.880
whole of your mouth, relaxing, calm and loose. As you

1030
02:13:01.039 --> 02:13:09.000
focus now on your jaw, not just the parts of

1031
02:13:09.039 --> 02:13:13.720
your jaw near your mouth and your chin, but all

1032
02:13:13.760 --> 02:13:18.359
the way up the size of your face to your ears,

1033
02:13:20.520 --> 02:13:46.399
the hole of your jaw, feeding more relaxed calm. Focusing

1034
02:13:48.800 --> 02:13:54.439
on your neck, the front of your neck and your throat,

1035
02:13:56.640 --> 02:14:07.439
relaxing and lose and calm. The sides of your neck,

1036
02:14:09.439 --> 02:14:17.159
the right and left side of your neck, relax and

1037
02:14:17.960 --> 02:14:31.600
loose and calm. And now the back of your neck.

1038
02:14:34.840 --> 02:14:45.039
Focusing on the back of your neck, letting go of

1039
02:14:45.079 --> 02:14:52.000
any tension that may have been there before, and enjoying

1040
02:14:52.319 --> 02:15:05.359
that sense of increasing comfort and release that you can

1041
02:15:05.399 --> 02:15:16.560
experience in the back of your neck, moving down your

1042
02:15:16.640 --> 02:15:23.960
back and moving either side of your spine right from

1043
02:15:24.000 --> 02:15:29.399
the top of your back all the way down to

1044
02:15:29.479 --> 02:15:41.760
the bottom of your back down to your lower back,

1045
02:15:46.800 --> 02:15:53.880
and as you move up and down your spine, you

1046
02:15:53.920 --> 02:16:01.720
can feel the muscles either side of your spine relaxing

1047
02:16:01.760 --> 02:16:15.159
even more. And as those muscles relax, that sense of

1048
02:16:15.399 --> 02:16:26.119
comfort starts to spread outwards from your spine into both

1049
02:16:26.279 --> 02:16:33.920
sides of your back, the top of your back, the middle,

1050
02:16:34.000 --> 02:16:42.520
and your lower back. And as you scan gently and

1051
02:16:43.040 --> 02:16:50.000
slowly up and down your back, there's the muscles in

1052
02:16:50.120 --> 02:16:59.440
the top of your back relax and become looser. The

1053
02:16:59.559 --> 02:17:05.600
muscle in the middle of your back also seem to

1054
02:17:05.840 --> 02:17:15.040
just almost divide from each other, separating and almost melting,

1055
02:17:20.799 --> 02:17:26.799
And in your lower back it seems to be an

1056
02:17:26.840 --> 02:17:41.079
extra special feeling of comfort. The spreads into your hips,

1057
02:17:43.319 --> 02:17:51.280
so down your lower back, into your hips, into the

1058
02:17:51.319 --> 02:18:00.159
area where your cosicks are, and into your buttocks, and

1059
02:18:00.200 --> 02:18:09.440
all these muscles that spread from your lower back into

1060
02:18:09.479 --> 02:18:23.079
your hip area start to melt, start to really let go.

1061
02:18:29.479 --> 02:18:34.520
I don't even know where about. To focus on your shoulders.

1062
02:18:36.239 --> 02:18:43.399
Your back and your spine will continue to let go,

1063
02:18:46.280 --> 02:19:02.000
continue to relax so calmly. And as you focus on

1064
02:19:02.040 --> 02:19:15.000
your shoulders, you may notice that they're already feeling really loose,

1065
02:19:19.799 --> 02:19:46.200
They're already feeding, calm and feeling. Those muscles then move

1066
02:19:46.600 --> 02:20:02.440
from your neck into your shoulders. Feel so soft and gentle,

1067
02:20:06.520 --> 02:20:35.440
so smooth and calm, and the feeling in your shoulders

1068
02:20:35.479 --> 02:20:44.000
seems to spread deep into your shoulders, that sense of relaxation,

1069
02:20:45.200 --> 02:20:56.680
not just traveling deeply into your muscles, but also relaxing

1070
02:20:59.520 --> 02:21:08.760
the bone us and move it all away to underneath

1071
02:21:08.840 --> 02:21:17.319
your arms, relaxing that whole area between the tops of

1072
02:21:17.440 --> 02:21:31.959
your shoulders and underneath your arms healing. You feel so

1073
02:21:33.879 --> 02:21:45.360
relaxed and comfortable in your shoulders, which sends that.

1074
02:21:47.600 --> 02:21:49.680
Deep healing.

1075
02:21:52.639 --> 02:22:09.600
Message into your arms. Yes, and you may feel almost

1076
02:22:09.760 --> 02:22:14.520
as if your arms are not even there, because they're

1077
02:22:15.040 --> 02:22:20.079
so relaxed, so.

1078
02:22:21.559 --> 02:22:34.719
Deeply relaxed, so so.

1079
02:22:35.360 --> 02:23:11.600
Calm, so pose not feeling spreading all the way down

1080
02:23:11.799 --> 02:23:41.040
your arms two elbows, including your elbows circumforts spreads or

1081
02:23:41.120 --> 02:24:00.360
away into wrists, your forearments and your wrists feeling so heavy,

1082
02:24:02.799 --> 02:24:47.079
yet at the same time sunlight and gentle fuss. Now

1083
02:24:47.479 --> 02:25:43.879
on your hands, my hands, so peaceful in your hands,

1084
02:25:43.719 --> 02:26:07.360
the sense of real peace. It just seems to feel

1085
02:26:09.559 --> 02:26:46.280
so familiar when your hands relax deeply feels your things,

1086
02:27:18.440 --> 02:28:24.000
you things, sidles, you think it tips. Moving your attention

1087
02:28:25.360 --> 02:28:53.559
to the front of your body, so comfortable, Moving your

1088
02:28:53.680 --> 02:30:38.239
focus to your legs, A muscles in your thighs, your knees.

1089
02:30:41.840 --> 02:31:15.159
So relaxed, a carved muscles, and just shains.

1090
02:31:18.239 --> 02:33:40.200
Compusitly four feathing your feet, so peaceful, so calm, so peaceful,

1091
02:33:47.280 --> 02:34:42.280
so calm, so peaceful, cyclm so peace for re sin,

1092
02:34:47.639 --> 02:35:06.799
peace for s come, allowing that deep relaxation to spread

1093
02:35:07.120 --> 02:35:39.639
your chest, in your stomach, letting go of everything. So

1094
02:35:39.639 --> 02:35:50.840
I'm gonna start counting down now, from twenty down to one.

1095
02:35:51.920 --> 02:35:55.159
You can imagine in a way it's like just walking

1096
02:35:55.239 --> 02:36:01.120
down some steps and each step or twenty steps, and

1097
02:36:01.200 --> 02:36:11.639
each step represents a level of comfort, each step represents

1098
02:36:14.159 --> 02:36:26.600
a deepening of that comfort, and the firvies you walk

1099
02:36:26.719 --> 02:36:32.520
down those steps that the deeper and more relaxed you feel.

1100
02:36:39.159 --> 02:39:13.959
So starting with number twenty twenty nineteen eighteen seventeen sixte

1101
02:40:29.559 --> 02:49:51.879
eight fourt fourteen too well five eight nine eight seven

1102
02:49:23.799 --> 02:51:31.920
us six five.

1103
02:52:50.600 --> 02:57:56.799
Four one.

1104
02:57:00.079 --> 02:57:35.399
Mm. And now as you focus on your eyes, we're

1105
02:57:35.440 --> 02:57:47.239
gonna count down from ten tout one, focusing just on

1106
02:57:47.399 --> 02:57:58.399
your eyes, your eyelids, the muscles around your eyes, your

1107
02:57:58.440 --> 02:58:06.600
eye walls and solves as a whole area that makes

1108
02:58:06.680 --> 02:58:20.760
up your eye. And as we count down from ten

1109
02:58:22.719 --> 02:58:35.479
down to one, whilst focus in on your eyes, you'll

1110
02:58:35.559 --> 02:58:49.920
become twice is relaxed with each number counting down that

1111
02:58:50.159 --> 02:58:57.440
you may find the all you want to do is

1112
02:58:57.840 --> 02:59:07.159
just ift off to sleep. And if that's what you want,

1113
02:59:10.159 --> 02:59:23.200
then just allow yourself to do that. Now, focusing on

1114
02:59:23.280 --> 02:59:30.639
your eyes, I'm going to begin counting down from ten

1115
02:59:30.959 --> 03:02:39.760
down to one right now, ten nine eight seven say

1116
03:03:43.959 --> 03:08:58.879
five four ae two one. So count and down from

1117
03:08:58.879 --> 03:09:16.760
ten to one ten nine eight seven six five four

1118
03:09:19.680 --> 03:09:23.840
three two.

1119
03:09:25.719 --> 03:09:32.440
One.

1120
03:09:32.959 --> 03:09:35.920
And maybe that was a bit too quick in order

1121
03:09:35.959 --> 03:09:39.879
to relax. Maybe it's a bit too fast for you

1122
03:09:40.200 --> 03:09:49.920
to notice the calming of your body, maybe even a

1123
03:09:49.959 --> 03:09:53.799
little bit of pressure there, Like you're counting down from

1124
03:09:53.840 --> 03:09:56.639
ten to one. Would you expect me to do man,

1125
03:09:57.440 --> 03:10:01.680
expect me to stick gold floppy? Just because you're counting

1126
03:10:01.760 --> 03:10:10.760
down we can try it again, but this time I

1127
03:10:10.840 --> 03:10:18.120
go this slower this time, as you focus on the

1128
03:10:18.159 --> 03:10:22.639
whole of your body before we focus on your legs.

1129
03:10:24.719 --> 03:10:33.959
Just notice how your body does start to feel more

1130
03:10:34.319 --> 03:11:54.840
relaxed with every number that I count down ten, nine, eight, seven, six, five, four, three,

1131
03:11:55.200 --> 03:12:32.959
two one, And just notice how how you feel, generally,

1132
03:12:33.360 --> 03:12:47.680
how your body feels. It's not necessarily even about counting

1133
03:12:47.799 --> 03:12:55.079
down from ten to one. It's that space that you have,

1134
03:12:56.239 --> 03:13:14.760
that space between being active physically or mentally to just

1135
03:13:19.440 --> 03:13:24.639
sitting or lying down and just being there, not doing anything,

1136
03:13:24.799 --> 03:13:31.479
not saying anything, or needing to think about anything. So

1137
03:13:32.120 --> 03:13:35.159
it opens up a space, you know, a bit of

1138
03:13:35.200 --> 03:13:36.319
a space.

1139
03:13:36.840 --> 03:13:37.440
A gap.

1140
03:13:43.559 --> 03:13:47.120
And the more I came down from ten to one,

1141
03:13:48.239 --> 03:13:56.399
the bigger that gap becomes. So there's that gap of calmness,

1142
03:13:57.760 --> 03:14:13.920
of comfort, relaxation. It's a nice feeling, and it moves

1143
03:14:15.000 --> 03:14:29.079
those stresses or discomforts physically or emotionally, moves them away.

1144
03:14:31.680 --> 03:14:33.159
Allows you.

1145
03:14:35.360 --> 03:14:35.959
To just.

1146
03:14:38.840 --> 03:14:45.600
Slow down, someone to count again from ten down to one,

1147
03:14:46.000 --> 03:14:56.239
and notice that gap widening, the gap, And as it widens,

1148
03:14:56.280 --> 03:15:02.360
it's almost like the stress and tension falls into the

1149
03:15:02.440 --> 03:16:12.200
gap and gives you that distance that space now ten nine, eight, seven, six, five,

1150
03:16:23.280 --> 03:17:44.159
four three two one. How does your body feel now?

1151
03:17:48.200 --> 03:18:03.520
Can you notice do you feeling calmer? You feeling more

1152
03:18:03.920 --> 03:18:31.440
relaxed as we now focus on your legs, just your legs.

1153
03:18:47.280 --> 03:19:07.479
We're just gonna start with focusing on your thighs. Of course,

1154
03:19:07.559 --> 03:19:12.440
it's not the most exciting thing to be doing, because

1155
03:19:15.879 --> 03:19:18.600
I'm sure, like most of your body is not a

1156
03:19:18.680 --> 03:19:31.120
lot going on right now. Just focusing on the whole

1157
03:19:31.200 --> 03:19:37.639
of your thighs, the tops of your thighs, the sides

1158
03:19:37.760 --> 03:19:44.799
of your thighs, the bottoms of your thighs, your outer thighs,

1159
03:19:44.840 --> 03:19:49.799
and your inner thighs. Basically the whole of your thigh

1160
03:19:49.879 --> 03:19:58.680
that leads into your hip and it goes down to

1161
03:19:58.840 --> 03:20:12.879
your knee joint. Now, this is a big area. It's

1162
03:20:12.920 --> 03:20:18.440
a very heavy area. It's very strong. Probably the strongest

1163
03:20:19.399 --> 03:20:32.600
muscles in your body are in your thighs. But I

1164
03:20:32.639 --> 03:20:41.040
don't think we perhaps give enough attention to our thighs.

1165
03:20:46.879 --> 03:20:57.680
Perhaps we don't acknowledge how important our thighs are to

1166
03:20:57.840 --> 03:21:18.520
our lives, how much they actually do for us all

1167
03:21:18.559 --> 03:21:29.040
through our lives. And it may seem to sound really weird,

1168
03:21:29.079 --> 03:21:37.559
but I think that all of our body parts, especially

1169
03:21:37.600 --> 03:21:45.239
our thighs, need some TLC, a bit of love shown,

1170
03:21:46.239 --> 03:22:04.280
a bit of acknowledgement. I thank you gratitude for what

1171
03:22:04.319 --> 03:22:13.440
our thighs do for us. And I know this may

1172
03:22:13.639 --> 03:22:19.959
sound a bit strange. Maybe you think, why am I

1173
03:22:20.040 --> 03:22:22.879
Surely I should be out in the garden hugging a

1174
03:22:22.959 --> 03:22:31.360
tree or something. Well, it's hard to set a microphone

1175
03:22:31.440 --> 03:22:34.479
up on a tree. That's why I'm doing this indoors.

1176
03:22:34.520 --> 03:22:38.319
Otherwise I would be outside hugging a tree. I can't

1177
03:22:38.319 --> 03:22:47.120
see the television from the tree. If you move down

1178
03:22:47.159 --> 03:22:56.959
to your knees getting such an important part. And I

1179
03:22:57.000 --> 03:23:03.879
think we don't necessarily I speak for myself here, I

1180
03:23:03.920 --> 03:23:09.120
don't necessarily appreciate all that my knees do for me

1181
03:23:10.360 --> 03:23:15.559
until I have a problem with my knee. It's occasionally,

1182
03:23:15.559 --> 03:23:20.559
if I ever, maybe i'll pash it or it's aching

1183
03:23:20.719 --> 03:23:27.159
for some reason. It's then that I realize how much

1184
03:23:27.239 --> 03:23:31.680
it does. You know, the benefit of being able to

1185
03:23:31.799 --> 03:23:41.079
use my legs without any kind of physical discomfort is

1186
03:23:41.840 --> 03:23:50.639
a beautiful thing that's possibly not appreciated until it's temporarily removed.

1187
03:23:51.719 --> 03:23:58.799
You know that's comfort, But as you focus on your knees.

1188
03:24:00.840 --> 03:24:06.559
Regardless of how your knees feel, you can have that

1189
03:24:06.760 --> 03:24:13.000
sense of gratitude and love to your knees for all

1190
03:24:13.079 --> 03:24:25.399
that they do for you, and you can still have

1191
03:24:25.440 --> 03:24:29.639
that attention on your thighs and maybe notice how your

1192
03:24:29.680 --> 03:24:41.600
thighs feel. Maybe you've noticed that they are relaxing more

1193
03:24:43.360 --> 03:24:55.120
deeply as you focus now on the bottoms of your legs,

1194
03:24:55.440 --> 03:25:00.920
your shins, and your calf muscles and the bones between

1195
03:25:01.040 --> 03:25:08.360
your knees and your feet, incorporating of course, your ankles

1196
03:25:10.159 --> 03:25:21.280
so important. Anyone that's had even like the slightest sprain

1197
03:25:21.399 --> 03:25:28.520
of an ankle knows how how much we take our

1198
03:25:28.600 --> 03:25:37.159
ankles for granted. And it's kind of strange in a

1199
03:25:37.200 --> 03:25:42.840
way when you think that. You know, logically, our wrists

1200
03:25:42.959 --> 03:25:46.200
are a lot thinner than the rest of our arms,

1201
03:25:46.920 --> 03:25:50.399
which is okay, it doesn't I can't see any problem

1202
03:25:50.440 --> 03:25:55.360
with that because we're just picking stuff up. But our

1203
03:25:55.440 --> 03:26:01.799
ankles so much thinner than the rest of our legs,

1204
03:26:06.239 --> 03:26:12.120
and from a physics perspective or logical even it doesn't

1205
03:26:12.159 --> 03:26:18.200
really make sense that all this weight would ultimately be

1206
03:26:19.239 --> 03:26:29.319
resting on your ankles then leading to your feet that

1207
03:26:29.879 --> 03:26:39.000
thin area, thin bone. Yeah, it does so much great work.

1208
03:26:41.000 --> 03:26:50.680
Supports us, supports our body for a lifetime, helps us

1209
03:26:51.200 --> 03:27:00.600
to balance, helps you to get around and be mobile.

1210
03:27:06.879 --> 03:27:14.920
And there's the calf muscles. Of course, when I was younger,

1211
03:27:15.079 --> 03:27:18.159
I couldn't see the point in calf muscles. I didn't

1212
03:27:18.159 --> 03:27:23.559
seem to do anything. Okay, if I walked around on tiptoes,

1213
03:27:24.280 --> 03:27:28.159
then my calf muscles get some work. But of course

1214
03:27:28.200 --> 03:27:32.399
that's not true. The calf muscles are being used whenever

1215
03:27:32.440 --> 03:27:44.399
we use her legs and your shins there to protect

1216
03:27:46.319 --> 03:27:55.000
your lower legs, shaped in a way, almost as a

1217
03:27:55.040 --> 03:28:07.440
protector for the bone, leading of course to your ankles

1218
03:28:10.719 --> 03:28:17.360
and your feet. But we're not going to focus on

1219
03:28:17.399 --> 03:28:19.600
your feet. We're just going to focus on the legs.

1220
03:28:21.559 --> 03:28:26.200
I realize that now that I've mentioned your feet, it

1221
03:28:26.319 --> 03:28:31.280
probably focuses on them anyway. For maybe I should focus

1222
03:28:31.319 --> 03:28:37.200
on your feet a little bit. You can have them

1223
03:28:37.200 --> 03:28:42.959
in your awareness, the same as you have your thighs

1224
03:28:43.040 --> 03:28:47.440
in your awareness. Even though we haven't been focusing on

1225
03:28:47.479 --> 03:28:52.319
your thighs for a few minutes, we've been focusing on

1226
03:28:52.360 --> 03:29:08.840
your ankles, there's still there, yeh, sensation of comfort in

1227
03:29:08.879 --> 03:29:20.760
your thighs. And this that movement of energy because the

1228
03:29:20.840 --> 03:29:28.520
thighs hold lots of different sensations. Of course, there's the muscles,

1229
03:29:29.040 --> 03:29:33.239
the big straw muscles that we have in our thighs.

1230
03:29:41.840 --> 03:29:47.600
But the skin on the outside of the thighs, as

1231
03:29:47.639 --> 03:29:52.239
in the outside of all of our body, can be

1232
03:29:52.440 --> 03:30:10.120
very sensitive, sensitive to the touch, sensitive to temperature, and

1233
03:30:10.280 --> 03:30:18.680
inside your thighs the bones, there's the muscle, there's the blood, vessels,

1234
03:30:18.799 --> 03:30:24.760
the ar trees, it's all this stuff that's inside your thighs.

1235
03:30:28.920 --> 03:30:32.120
And I guess sometimes it'd be nice if you could

1236
03:30:32.120 --> 03:30:37.520
actually put your fingers inside your thighs and a message,

1237
03:30:39.879 --> 03:30:43.440
so you can message on the outside, of course, but

1238
03:30:43.520 --> 03:30:46.639
to be able to get deep into the muscles and

1239
03:30:46.719 --> 03:30:51.840
to be able to just message inside your thighs, message

1240
03:30:51.879 --> 03:31:00.760
in the bones of your leg, message in all the veins,

1241
03:31:00.799 --> 03:31:11.040
and just gently healing your thighs, and you could move

1242
03:31:11.200 --> 03:31:18.639
down messaging inside your knees, just message in those bones,

1243
03:31:19.600 --> 03:31:26.680
but with healing fingertips, spreading that healing energy deep into

1244
03:31:26.719 --> 03:31:36.200
the joints of your knees. Of course, there's the back

1245
03:31:36.399 --> 03:31:41.360
of your your knee, you know, the inside crease where

1246
03:31:41.399 --> 03:31:48.840
your knee is. It's a very sensitive area, very it

1247
03:31:48.879 --> 03:31:52.760
feels very nice when you stroke it. That might be

1248
03:31:52.879 --> 03:31:56.959
because it's an area that's not really touched very often.

1249
03:31:58.879 --> 03:32:05.799
It's almost like a hidden part, that crease in your legs.

1250
03:32:05.840 --> 03:32:12.920
It's almost it's like a part that has a sensitivity,

1251
03:32:13.000 --> 03:32:23.520
which is a little bit different. Of course, it's protected

1252
03:32:23.559 --> 03:32:34.879
by your legs. So you can imagine putting your fingers

1253
03:32:34.920 --> 03:32:44.360
into that crease in your legs that fold in between

1254
03:32:44.399 --> 03:32:49.479
your legs. You can just massage with your fingertips. Imagine

1255
03:32:49.520 --> 03:33:00.559
your fingertips going inside, massage in the muscle tissue you

1256
03:33:00.639 --> 03:33:07.079
can cause, field the bones of your knees, healing through

1257
03:33:07.159 --> 03:33:19.879
your fingertips, and then as you go down to your

1258
03:33:19.920 --> 03:33:22.639
calf muscles. Now that's the part I'd like to be

1259
03:33:22.639 --> 03:33:29.040
able to really put my fingertips deep inside my calf muscles,

1260
03:33:30.479 --> 03:33:37.319
massage in every single tissue of that muscle.

1261
03:33:38.440 --> 03:33:40.319
Healing every part.

1262
03:33:46.239 --> 03:33:52.360
And then doing the same for my shins, massage in

1263
03:33:52.479 --> 03:34:00.120
and gently stroking the bones, gently stroking them, healing in

1264
03:34:00.159 --> 03:34:07.319
a loving way, because they deserve to be treated as

1265
03:34:07.399 --> 03:34:11.440
the precious bones that they are. Because our legs are

1266
03:34:11.479 --> 03:34:15.280
so precious as in all the other parts of our body,

1267
03:34:17.760 --> 03:34:31.639
and more precious of any jure on the planet. When

1268
03:34:31.680 --> 03:34:42.760
you start to think about your legs in this way,

1269
03:34:44.040 --> 03:34:50.760
it can change your perspective. It might sound a bit

1270
03:34:53.840 --> 03:34:58.120
a bit silly to start with the idea of having

1271
03:34:58.959 --> 03:35:05.920
love for you legs, show an appreciation for your thighs,

1272
03:35:08.639 --> 03:35:12.600
wanting to be able to put your hands in your

1273
03:35:12.639 --> 03:35:21.200
thighs and massage the muscles and the bones, and to

1274
03:35:21.280 --> 03:35:29.639
get your fingers deep in there, releasing all tension, just

1275
03:35:29.680 --> 03:35:39.159
to show how much you care about your legs, how

1276
03:35:39.239 --> 03:35:45.159
much you care for what your legs do for you regularly,

1277
03:35:47.520 --> 03:35:58.079
your knees, your calves, your ankles, the strength of your ankles,

1278
03:36:00.600 --> 03:36:05.360
considering how thin they are compared to the rest of

1279
03:36:05.399 --> 03:36:15.200
your legs, especially your thighs, yet they're so strong, so flexible,

1280
03:36:18.959 --> 03:36:31.799
absolutely amazing things. Your ankles are truly a gift because

1281
03:36:31.799 --> 03:36:40.600
of what they do for you, supporting all that weight,

1282
03:36:42.559 --> 03:36:46.959
regardless of how what weight you are, even if you

1283
03:36:47.079 --> 03:36:52.159
only ate stone, there's still a lot of weight for

1284
03:36:52.239 --> 03:36:59.399
these little ankles. Now, I'm a lot heavier than eight stone,

1285
03:37:00.239 --> 03:37:09.680
h double that, Yet my ankles support my body all

1286
03:37:09.719 --> 03:37:16.120
the time or the they do give off a sigh

1287
03:37:16.120 --> 03:37:21.319
of relief when I sit down, as I have my

1288
03:37:21.360 --> 03:37:30.360
whole legs do my feet feet also go and my

1289
03:37:30.440 --> 03:37:58.000
toes clap. We're so happy. Your legs really are amazing.

1290
03:38:00.600 --> 03:38:04.879
And I know that talking about your legs is probably

1291
03:38:07.360 --> 03:38:12.040
possibly among the most most boring things you've ever heard

1292
03:38:12.079 --> 03:38:20.479
anyone say. Possibly, but boring or not, everything I said

1293
03:38:20.600 --> 03:38:37.319
is true. Your legs are amazing. Your legs deserve not

1294
03:38:37.639 --> 03:38:56.159
just respect, they deserve to relax deeply. They deserve to

1295
03:38:56.239 --> 03:39:01.520
take some time out of the day to just let

1296
03:39:01.680 --> 03:39:37.680
go completely. Your legs really can relax. And because the

1297
03:39:37.760 --> 03:39:42.399
legs are so such a most you know, very important

1298
03:39:42.959 --> 03:39:47.520
part of your body. When you relax your legs, the

1299
03:39:47.600 --> 03:39:58.840
rest of your body also naturally follows in that journey

1300
03:39:58.920 --> 03:40:10.680
of comfort. I can feel it in my hips. My

1301
03:40:10.840 --> 03:40:18.159
hips feel really loose, and also my lawer back as well.

1302
03:40:20.200 --> 03:40:25.920
My lower back really feels it feels stretched, even though

1303
03:40:25.959 --> 03:40:29.600
I'm just sitting in a chair and there's no stretching

1304
03:40:32.280 --> 03:40:35.479
as far as I'm aware that I'm doing. It's almost

1305
03:40:35.520 --> 03:40:39.319
as if the muscles are just relaxed so much that

1306
03:40:39.440 --> 03:40:46.520
there is a natural stretch as the tension has reduced

1307
03:40:47.920 --> 03:41:06.559
a lot. And I'm now going to count down from

1308
03:41:07.159 --> 03:41:16.200
ten down to one and you can continue to fill

1309
03:41:18.000 --> 03:41:54.159
wonderfully relaxed ten nine, eight, seven, six, five four three

1310
03:41:54.559 --> 03:42:15.360
two one. Relax. So I'm just going to count down

1311
03:42:16.840 --> 03:42:21.559
from fire down to one. And as a countdown, if

1312
03:42:21.559 --> 03:42:28.680
you just focus on the numbers, just the numbers counting down,

1313
03:42:29.719 --> 03:42:38.920
and notice how you feel in this moment as you

1314
03:42:39.000 --> 03:42:46.520
hear the numbers counting down, knowing that those numbers counting

1315
03:42:46.600 --> 03:42:56.799
down represent you feeling calmer, not just in your body,

1316
03:42:56.920 --> 03:43:05.319
but also in your mind. I just notice how you feel.

1317
03:43:06.159 --> 03:43:12.079
There's nothing to do, there's nothing to say, there's nothing

1318
03:43:12.200 --> 03:44:03.879
to think about, starting with number five four three two one.

1319
03:44:04.680 --> 03:44:17.159
And as you notice the gradual letting go the tension

1320
03:44:17.360 --> 03:44:24.559
in your body, you may also begin to notice and

1321
03:44:24.639 --> 03:44:33.680
be aware of how your mind is starting to slow down.

1322
03:44:36.120 --> 03:44:42.520
This is just a natural thing that happens. It's not

1323
03:44:42.719 --> 03:44:47.920
really a special procedure. It's just natural because as your

1324
03:44:49.200 --> 03:44:55.280
body relaxes, your mind also starts to relax. And the

1325
03:44:55.280 --> 03:44:58.959
more your mind relaxes, the more your body relaxes. It's

1326
03:44:59.079 --> 03:45:09.159
just a continue this circle of relaxation. And there is

1327
03:45:09.200 --> 03:45:17.959
that calmness that comes from relative quietness. You know, even

1328
03:45:18.200 --> 03:45:24.959
even if there's background sounds either your side online, it's

1329
03:45:25.120 --> 03:45:31.000
still going to be quite calm. You know, you haven't

1330
03:45:31.040 --> 03:45:36.000
got the television on, there's no music in the background

1331
03:45:36.079 --> 03:45:38.799
unless you're listening to the recording. With music, of course,

1332
03:45:43.600 --> 03:45:45.799
you're very likely not going to be sitting in a

1333
03:45:45.879 --> 03:45:49.040
room with other people. Of course it might be, but

1334
03:45:50.319 --> 03:45:53.639
generally it's more ideal if you can do this on

1335
03:45:53.680 --> 03:46:05.040
your own, so no distractions, and when you stop thinking

1336
03:46:05.079 --> 03:46:22.280
about stuff, relaxation automatically rises, a sense of comfort starts

1337
03:46:22.280 --> 03:46:31.120
to grow, and without trying to build it up into

1338
03:46:31.159 --> 03:46:45.600
something fantastical or something magical, this is just a natural process,

1339
03:46:45.600 --> 03:46:56.520
something that's easy to accomplish. In fact, it's almost the

1340
03:46:56.799 --> 03:47:03.559
sense of relaxing completely happens really when you put no

1341
03:47:03.719 --> 03:47:08.319
effort into it. It's not something that you can really force.

1342
03:47:10.920 --> 03:47:20.319
It's something that happens naturally. And part of the process

1343
03:47:20.680 --> 03:47:32.079
of this recording and others is simply two allow you

1344
03:47:34.280 --> 03:47:45.200
to take advantage of this space, this time, to just

1345
03:47:49.319 --> 03:47:59.799
let go, to just be here, to be in tune

1346
03:48:00.559 --> 03:48:12.680
with how you feel, yet with the intention of wanting

1347
03:48:12.959 --> 03:48:25.079
to relax deeply and maybe even to fall asleep, depending

1348
03:48:25.280 --> 03:48:31.600
on what it is that you wish for yourself in

1349
03:48:31.639 --> 03:48:47.879
this moment. As we know, relaxing is the majority of

1350
03:48:47.920 --> 03:48:52.680
the process of falling asleep. The actual falling asleep part

1351
03:48:52.719 --> 03:49:01.120
is the tiny bit at the end. The deeper relaxed

1352
03:49:01.280 --> 03:49:23.479
you become, the easier you find yourself drifting. You can also,

1353
03:49:23.600 --> 03:49:33.719
if you choose, stay focused on my voice and really

1354
03:49:34.159 --> 03:50:03.479
enjoy the process of gradually relaxing each muscle in your

1355
03:50:03.520 --> 03:50:38.120
body effortlessly and just observing the sensation of letting go completely.

1356
03:50:44.079 --> 03:50:51.040
This time, I'm going to count from six down to one,

1357
03:50:53.000 --> 03:51:00.799
and you can notice your mind calming down on more

1358
03:51:02.079 --> 03:51:15.719
with each number that you hear me say, naturally, feeling

1359
03:51:15.799 --> 03:54:15.520
calm and slow and peaceful, six, five, four, three, two one,

1360
03:54:16.040 --> 03:54:26.079
being aware of how your mind has slowed right down,

1361
03:54:28.879 --> 03:54:52.280
sinking deeply into relaxation. And as you focus on your mind,

1362
03:54:52.559 --> 03:55:05.079
you may notice that there was some thoughts still there,

1363
03:55:05.079 --> 03:55:14.680
maybe some stubborn thoughts that for some reason perhaps need

1364
03:55:14.719 --> 03:55:29.959
your attention. That's what you can do is send love

1365
03:55:30.159 --> 03:55:43.799
to those thoughts. Sprinkle those thoughts with love like all

1366
03:55:43.959 --> 03:55:49.600
petals from a flower. Just sprinkle it over them, petals

1367
03:55:49.639 --> 03:55:56.879
filled with love towards those thoughts, to let those thoughts

1368
03:55:57.079 --> 03:56:03.920
know that you're not abandon in number, you just need them,

1369
03:56:05.120 --> 03:56:16.239
You require them to just calm down, slow down, quiet

1370
03:56:16.559 --> 03:56:31.959
down for now. So as you focus on those remaining

1371
03:56:32.120 --> 03:56:37.399
thoughts as we count down this time from seven down

1372
03:56:37.440 --> 03:56:46.559
to one. With each number, just imagine sprinkling those flower

1373
03:56:46.680 --> 03:57:05.760
petals of love, kindness, gratitude over those thoughts, which will

1374
03:57:05.799 --> 03:57:15.760
allow them to just melt away and relax deeply. With

1375
03:57:15.920 --> 03:57:30.200
every number, those thoughts will become more and more relaxed,

1376
03:57:35.719 --> 04:00:06.920
starting with number seven, six, five, four, three one. And

1377
04:00:07.120 --> 04:00:24.559
as you now notice how relaxed your feeling in your body,

1378
04:00:32.879 --> 04:00:46.120
we're going to focus on your hands, because the more

1379
04:00:46.239 --> 04:00:53.280
relaxed your hands are, the more relaxed your body and

1380
04:00:53.559 --> 04:01:14.319
mind are. And there you focus on your hands and

1381
04:01:14.360 --> 04:01:24.520
your fingers. There's nothing needed to be done. There's no

1382
04:01:24.719 --> 04:01:29.719
clenching of fists or tents in the fingers or anything

1383
04:01:29.840 --> 04:01:43.799
like that. It's just noticing and focusing on your hands,

1384
04:01:50.760 --> 04:02:12.959
noticing how they feel. Because the more relaxed your hands feel,

1385
04:02:16.479 --> 04:02:25.680
the calmer your mind feels, and the more comfort you

1386
04:02:25.879 --> 04:02:57.639
feel throughout your body. You may have already noticed you

1387
04:02:58.040 --> 04:03:28.920
mind he is starting to drest fain just on your

1388
04:03:29.040 --> 04:03:47.360
hands and fingers, allowing them to experience a real deepening

1389
04:03:48.559 --> 04:04:03.440
of that relaxation in your hands and fingers, more and

1390
04:04:03.680 --> 04:04:27.040
more relaxed. With each number from eight down to one.

1391
04:04:27.920 --> 04:04:37.760
You can almost feel that healing and relaxing energy spreading

1392
04:04:38.959 --> 04:04:57.920
into your hands and fingers becoming yell more relaxing with

1393
04:04:58.319 --> 04:05:16.879
each number. Ye hear going down eight down to one, drifting,

1394
04:05:20.600 --> 04:08:13.920
drifting again starting with number eight, seven, six, five, four, three,

1395
04:08:38.040 --> 04:09:36.239
fo just being here now, nothing to think about, nothing

1396
04:09:36.280 --> 04:09:47.479
to do, nothing to say, and everything just feels calmer.

1397
04:09:51.879 --> 04:09:59.399
And this is your natural state of being. This is

1398
04:09:59.600 --> 04:10:04.840
how you you just normally feel when you take away

1399
04:10:06.200 --> 04:10:13.319
or that other stuff that we add, you know, things

1400
04:10:13.360 --> 04:10:28.760
like stress and worrying and overthinking and anxiety, tension, just

1401
04:10:29.040 --> 04:10:35.760
generally thinking about stuff. You take that away, which is

1402
04:10:35.799 --> 04:10:45.079
what we do. What we do. Now you're left with

1403
04:10:47.840 --> 04:10:56.360
a real sense of peacefulness which comes to you very

1404
04:10:56.440 --> 04:11:11.920
quickly because ultimately it's just a feeling, a feeling of comfort.

1405
04:11:15.479 --> 04:11:18.879
It's almost as if you've gone inside yourself and you've

1406
04:11:18.920 --> 04:11:33.559
found a special place where everything is peaceful, a place

1407
04:11:33.760 --> 04:11:41.680
where you can feel relaxed and your natural sense of comfort,

1408
04:11:44.799 --> 04:11:52.600
a place where you can be you, where you can

1409
04:11:52.959 --> 04:11:59.600
accept yourself for who you are a place where you're

1410
04:11:59.600 --> 04:12:10.200
not trying to please anybody else ever, a place where

1411
04:12:10.239 --> 04:12:19.719
you can actually not just love yourself, but in some

1412
04:12:19.760 --> 04:12:29.280
ways more importantly, you can like yourself appreciate who you are.

1413
04:12:38.079 --> 04:12:44.760
That sense of gratitude is in the air all around you.

1414
04:12:52.360 --> 04:13:00.239
That's also a place where you can actually feel the

1415
04:13:00.520 --> 04:13:15.879
healing energy soaking into your body. Healing energy soaking into

1416
04:13:15.920 --> 04:13:25.959
your body, and that healing energy spreads through your veins,

1417
04:13:29.680 --> 04:13:41.040
traveling to each and every single part of your body,

1418
04:13:42.479 --> 04:13:47.120
and you start to realize that actually that healing energy,

1419
04:13:49.559 --> 04:13:55.959
it's not just entered into your brain, it's become part

1420
04:13:56.479 --> 04:14:07.760
of your brain, and that spinal fluid is now mixed

1421
04:14:07.840 --> 04:14:19.040
with healing energy, not just allowing you to feel so

1422
04:14:19.239 --> 04:14:33.000
much more relaxed and healthy in this moment, but also

1423
04:14:34.040 --> 04:14:41.600
you start to realize that actually, what's happening now with

1424
04:14:41.719 --> 04:14:51.440
that heathing, relaxing energy spreading through your body, it's actually

1425
04:14:51.799 --> 04:15:01.719
changing your life. It's actually change in the way you're

1426
04:15:01.760 --> 04:15:08.079
going to feel, not just now, but to morrow and

1427
04:15:08.200 --> 04:15:17.159
the next day. As your health improves, not just your

1428
04:15:17.200 --> 04:15:25.040
physical health but your mental health. Things that used to

1429
04:15:25.159 --> 04:15:31.319
bother you in the past for some reason no longer

1430
04:15:32.600 --> 04:15:39.200
have the effect that they used to because something has

1431
04:15:39.600 --> 04:15:52.639
changed deep within you. Maybe things that used to cause

1432
04:15:52.719 --> 04:16:04.719
you to feel anger no longer have that power to

1433
04:16:04.840 --> 04:16:10.520
control you the way they seem to be able to before.

1434
04:16:14.159 --> 04:16:25.120
As you realize that you're the one who decides what

1435
04:16:25.319 --> 04:16:37.040
affects you, you're the one who decides to feel relaxed

1436
04:16:37.879 --> 04:16:50.760
and calm when you choose to enjoy noticing these natural

1437
04:16:51.680 --> 04:17:06.079
developments of healing continuing to grow and improve your life

1438
04:17:06.440 --> 04:17:18.280
day by day, including of course, your ability to relax

1439
04:17:18.879 --> 04:17:33.440
so much easier and sleep in. It's the most natural

1440
04:17:33.600 --> 04:17:44.159
thing in the world to you, because falling asleep is

1441
04:17:44.239 --> 04:17:55.000
something that you've done so many times in your life,

1442
04:17:55.680 --> 04:17:59.719
and you know that you were born, as we all were,

1443
04:18:00.520 --> 04:18:10.680
with the ability to fall asleep naturally. We were born

1444
04:18:11.799 --> 04:18:22.280
with that ability to just drift off into a deep,

1445
04:18:23.520 --> 04:18:35.280
healing sleep. Even when we're kids, sometimes will fall asleep

1446
04:18:35.360 --> 04:18:39.399
when we don't even want to try to take us

1447
04:18:39.479 --> 04:18:43.920
stay awake. Maybe it's a birthday in the morning, or

1448
04:18:43.920 --> 04:18:48.239
it's Christmas or holiday or something we look forward to.

1449
04:18:48.719 --> 04:18:52.799
We don't want to go to sleep, But the more

1450
04:18:53.360 --> 04:18:58.280
we want to stay awake, the more we just start

1451
04:18:58.360 --> 04:19:06.680
to drift and the more you fight drifting, the more

1452
04:19:06.680 --> 04:19:11.440
you try to stop yourself and drift in asleep, the

1453
04:19:11.639 --> 04:19:23.600
deeper and stronger that drifting becomes. Because we're born not

1454
04:19:23.760 --> 04:19:29.920
just with the need to relax deeply and to naturally

1455
04:19:30.000 --> 04:19:40.200
fall asleep, but it's our birthright, it's part of our DNA,

1456
04:19:47.200 --> 04:19:52.280
and sometimes as we get older in life, perhaps at

1457
04:19:52.479 --> 04:20:06.920
times we have forgotten relaxing completely. It's not only a

1458
04:20:07.159 --> 04:20:31.440
wonderfully pleasant experience, it's also really easy. It's very very

1459
04:20:31.879 --> 04:20:37.760
easy to let go, because that's all it is. It's

1460
04:20:37.920 --> 04:20:52.639
just deciding to let go. And when you press the

1461
04:20:52.719 --> 04:21:03.120
play button on my recordings, you have given permission for

1462
04:21:03.280 --> 04:21:11.680
my voice to relax you. When you press that play button,

1463
04:21:12.680 --> 04:21:21.159
you have given me permission for my words to affect

1464
04:21:23.600 --> 04:21:35.520
you in a positive, only a positive way, opening up

1465
04:21:40.639 --> 04:21:59.120
your mind too useful and healing suggestions that can have

1466
04:22:03.440 --> 04:22:11.079
such an amazing effect on how you feel right now,

1467
04:22:15.639 --> 04:22:25.520
as well as those changes that continue long after the

1468
04:22:25.600 --> 04:22:36.399
recording ends. Those changes within you to continue to flourish

1469
04:22:37.120 --> 04:22:51.719
and grow, transforming your life in a positive, beautiful way,

1470
04:22:54.799 --> 04:23:01.920
allowing you to move forward in your life in the

1471
04:23:01.959 --> 04:23:19.280
direction that you choose for yourself. And this feeling. This

1472
04:23:19.479 --> 04:23:35.159
feeling that you can experience of safety, comfort, calmness just

1473
04:23:35.360 --> 04:23:49.159
feels so nice. It's such a healthy place to be,

1474
04:23:56.879 --> 04:24:13.719
and that positivity grows within you each and every day.

1475
04:24:13.760 --> 04:24:23.559
Moving forward, you're going to find that you're more relaxed

1476
04:24:25.879 --> 04:24:38.200
physically and in your mind is more relaxed. And it's

1477
04:24:38.319 --> 04:24:43.879
not that you're thinking slower, it's just that your mind

1478
04:24:43.959 --> 04:24:55.840
will be less clogged up with unnecessary negativity because from

1479
04:24:55.920 --> 04:25:06.200
now on, your mind rejects negativity. From now on, you're

1480
04:25:06.239 --> 04:25:17.120
going to start noticing when negativity arises and you can

1481
04:25:17.239 --> 04:25:31.239
just say stop, stop, and that negativity will turn around

1482
04:25:31.799 --> 04:25:51.200
and leave you alone. Stop and that negativity will disappear.

1483
04:25:59.319 --> 04:26:05.840
And as you notice that you feel way more relaxed

1484
04:26:07.239 --> 04:26:22.639
than you probably expected, you can now congratulate yourself because

1485
04:26:22.799 --> 04:26:29.200
you're the person that has done this. You are the

1486
04:26:29.319 --> 04:26:34.440
one that has opened your mind up to the simple

1487
04:26:34.600 --> 04:26:42.559
facts that you can feel more relaxed in your body

1488
04:26:43.200 --> 04:26:52.520
and in your mind. You've opened your mind up to

1489
04:26:54.840 --> 04:27:02.719
the birthright of being able to just sleep easily when

1490
04:27:03.280 --> 04:27:16.920
you choose. And that's a nice feeling. Don't you think

1491
04:27:19.399 --> 04:27:28.280
it feels nice? Doesn't it to feel calm? All that

1492
04:27:28.600 --> 04:27:33.719
healing energy is spreading through your body and your mind

1493
04:27:39.680 --> 04:27:50.399
to spend time in a special place where negativity can

1494
04:27:50.479 --> 04:28:03.079
no longer enter. Negativity is banned. Yeah, it's bad, it's

1495
04:28:03.159 --> 04:28:09.840
not allowed entry doesn't it doesn't. This doesn't deserve to

1496
04:28:09.920 --> 04:28:18.000
be here. It doesn't belong here. Negativity has no place

1497
04:28:19.000 --> 04:28:35.840
in your life, which makes room for more comfort, more heathing,

1498
04:28:37.920 --> 04:29:05.200
more relaxation, more peace. It feels nice, doesn't it. Just

1499
04:29:08.680 --> 04:29:29.000
the let go with everything. I'm gonna count down now

1500
04:29:29.239 --> 04:29:37.479
from twenty down to one. You can continue to relax

1501
04:29:39.639 --> 04:29:51.200
if you choose, you can drift to sleep. With every

1502
04:29:51.360 --> 04:30:02.040
number you hear me say, you can I feel twice

1503
04:30:02.120 --> 04:30:09.239
as relaxed, or if you choose, you can fill twice

1504
04:30:09.760 --> 04:31:52.879
sleepy now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven.

1505
04:31:48.799 --> 04:32:31.639
Ten, nine, eight, seven six five.

1506
04:32:38.120 --> 04:33:00.440
Four mm hm.

1507
04:33:11.799 --> 04:33:21.639
This is your time to just take a break, your

1508
04:33:21.759 --> 04:33:32.520
time to relax, to allow your mind to slow down,

1509
04:33:41.159 --> 04:34:00.279
to give yourself permission to take a break from everything. End.

1510
04:34:00.279 --> 04:34:07.520
You're the only person that can make that decision. You're

1511
04:34:07.520 --> 04:34:14.919
the only person that can actually tell your mind to

1512
04:34:15.240 --> 04:34:29.720
just relax, to just take some time.

1513
04:34:31.319 --> 04:34:31.639
Off.

1514
04:34:39.040 --> 04:34:43.599
So that you can focus on your body, getting in

1515
04:34:43.799 --> 04:34:58.959
touch with how you feel physically, and in the process

1516
04:34:59.040 --> 04:35:06.560
of this body scan, where you focus on different parts

1517
04:35:06.560 --> 04:35:17.520
of your body, those parts that you focus on and observe,

1518
04:35:20.479 --> 04:35:28.840
even though you're not purposely requesting for those parts of

1519
04:35:28.880 --> 04:35:36.439
your body to relax, it's kind of expected. You expect

1520
04:35:37.759 --> 04:35:45.479
when you listen to my voice to feel more relaxed naturally,

1521
04:35:50.959 --> 04:35:59.439
because when you're listening to me, your attention is focused

1522
04:36:01.119 --> 04:36:12.360
on my words, and as my words guide you to

1523
04:36:12.479 --> 04:36:24.880
focus on those parts of your body, your focus increases,

1524
04:36:31.959 --> 04:36:48.680
which actually calms your mind. And when your mind calms down,

1525
04:36:53.200 --> 04:37:15.279
your body relaxes. And when your body calms down, your

1526
04:37:15.400 --> 04:37:32.319
mind relaxes. And even though we've not really started the

1527
04:37:32.439 --> 04:37:45.159
focus on your body, you can already feel that healing

1528
04:37:45.360 --> 04:37:59.840
energy spreading through your body, pushing out stress and tension,

1529
04:38:03.959 --> 04:38:11.279
healing all the parts of your body, including your skin,

1530
04:38:12.439 --> 04:38:19.400
your bones, your blood, all of your organs inside your body,

1531
04:38:20.759 --> 04:38:27.520
all of the muscles, all of the fat, all of everything,

1532
04:38:29.360 --> 04:38:42.400
every hair on your body is filled with that healing energy.

1533
04:38:43.560 --> 04:38:54.759
And when your brain it fills with that healing energy,

1534
04:38:59.279 --> 04:39:17.360
the feet and of comfort and relaxation increases deeply. Increases

1535
04:39:23.720 --> 04:39:37.439
in a way that your mind starts to feel perhaps

1536
04:39:37.639 --> 04:39:50.799
bit drowsy because it's not needed, and it may start

1537
04:39:54.080 --> 04:40:09.680
to drift if that's what's needed. So if you're listening

1538
04:40:09.919 --> 04:40:15.919
to this and what you need is deep relaxation, that's

1539
04:40:15.959 --> 04:40:22.439
what you'll get. If what you need is to fall

1540
04:40:22.520 --> 04:40:32.279
asleep naturally and easily as your mind drifts, that's also

1541
04:40:33.720 --> 04:40:46.680
what will happen. Because by pressing that play button on

1542
04:40:46.759 --> 04:40:53.479
the podcast and listening to me, you give permission of

1543
04:40:53.599 --> 04:41:04.200
your body and your mind. In fact, you give the

1544
04:41:04.319 --> 04:41:13.240
command to your body and your mind to relax deeply

1545
04:41:17.159 --> 04:41:22.040
and to drift off to sleep if that's what you

1546
04:41:22.840 --> 04:41:38.400
want or need. And as I focus on the different

1547
04:41:38.520 --> 04:41:49.360
parts of your body, you may start to just drift.

1548
04:41:53.439 --> 04:41:57.360
And then you come back again and you hear me talking,

1549
04:41:57.680 --> 04:42:06.040
and I'm focusing on a different parts of your body,

1550
04:42:06.759 --> 04:42:16.319
and you may find yourself drifting, but you don't realize

1551
04:42:16.400 --> 04:42:23.840
you're drifting until you stop drifting and you're alert again

1552
04:42:24.799 --> 04:42:30.599
to my voice. Focusing on a different part of your

1553
04:42:30.639 --> 04:42:42.159
body starts to relax even deeper, because that drifting is

1554
04:42:42.240 --> 04:42:55.360
basically you already in the sleep zone. And the more you drift,

1555
04:42:56.119 --> 04:43:04.319
the longer you drift, and the longer you drift, eventually

1556
04:43:06.040 --> 04:43:15.919
that drifting continues into sleep, and that's the last you

1557
04:43:16.040 --> 04:43:26.639
remember until you wake up in your own time, when

1558
04:43:26.680 --> 04:43:35.240
you experience the right amount of sleep for you, because

1559
04:43:35.279 --> 04:43:40.200
when you do and if you do fall asleep, it's

1560
04:43:42.720 --> 04:44:08.200
extremely pleasant, so relaxing, so deep, healing sleep. It feels

1561
04:44:08.240 --> 04:44:16.680
so nice to relax into your own body and mind

1562
04:44:19.880 --> 04:44:25.919
as you feel that heathing energy is spreading through it,

1563
04:44:27.959 --> 04:44:50.000
relaxing news so deeply, relaxing us so deeply. As we

1564
04:44:50.400 --> 04:45:07.000
start to focus on your eyes, moving down to your jaw,

1565
04:45:14.919 --> 04:46:04.439
down to your neck, your shoulders, arms, haads, fingers, your chest, stomach,

1566
04:46:11.639 --> 04:46:46.159
your back, your spine, your hips, your legs, your feet,

1567
04:46:55.000 --> 04:47:24.479
your tays, and feeling spreading and growing inside your body,

1568
04:47:26.400 --> 04:47:38.040
feeling you up. Now let's focus again on parts of

1569
04:47:38.080 --> 04:47:52.599
your body, focusing this time on your forehead. Now on

1570
04:47:52.639 --> 04:48:01.840
your mouth, your lips, your tongue, the whole of your mouth.

1571
04:48:14.040 --> 04:48:25.439
Focus in on your fingers. Maybe you could move your

1572
04:48:25.479 --> 04:48:31.119
fingers a little bit. You can focus on each one individually,

1573
04:48:37.319 --> 04:48:44.520
both hands, and even though if you focus on both

1574
04:48:44.560 --> 04:48:50.000
of your hands now they almost seem to just melt

1575
04:48:50.119 --> 04:48:58.080
into one where there is your right hand start and

1576
04:48:58.200 --> 04:49:14.279
your left hand, and almost as if we just mixed together. Now,

1577
04:49:14.439 --> 04:49:42.319
focusing on your knees, just noticing how your knees feel. Now,

1578
04:49:42.560 --> 04:49:49.799
focusing on your elbows, focusing on both of your elbows,

1579
04:49:56.040 --> 04:50:29.080
just observing the feeling. Yeah, a few elbows. Now, focusing

1580
04:50:30.720 --> 04:50:48.599
absurding the back of your neck, feeding that energy on

1581
04:50:48.720 --> 04:51:36.080
the back of your neck. Observing your ankles, being aware

1582
04:51:38.840 --> 04:52:43.840
of physical sensations in your ankles, not.

1583
04:52:44.080 --> 04:53:09.759
To sin, no, your TOAs on both your feet.

1584
04:53:02.439 --> 04:53:47.959
Being aware how your toast feel right now, n to sin,

1585
04:53:58.159 --> 04:54:39.080
how you entire body fails, noticing your mind fails. Now

1586
04:54:47.240 --> 04:55:29.959
letting go, letting go, letting go everything, letting go, letting go,

1587
04:55:37.560 --> 04:56:05.200
letting go everything everything. I'm going to start now, and

1588
04:56:05.439 --> 04:56:07.159
I would like you just, first of all, just to

1589
04:56:07.319 --> 04:56:15.279
see yourself lying down on the message table, lying on

1590
04:56:15.319 --> 04:56:20.360
your front. Your head is supported, your arms are supported,

1591
04:56:24.840 --> 04:56:31.159
and you feel comfortable and breathing is really easy, and

1592
04:56:31.240 --> 04:56:38.119
you feel you feel confident in how you look as well.

1593
04:56:38.200 --> 04:56:42.880
So there's none of that issue of body problems or shyness,

1594
04:56:43.759 --> 04:56:51.919
because I'm a professional and this is a therapy session,

1595
04:56:52.680 --> 04:57:00.799
so none of that stuff matters. Whatsoever is about you.

1596
04:57:03.479 --> 04:57:09.400
This is about how you feel and how you can

1597
04:57:10.720 --> 04:57:16.520
enjoy that sense of comfort and relaxation that comes from

1598
04:57:17.720 --> 04:57:23.479
letting go and allowing my hands and my fingers to

1599
04:57:23.520 --> 04:57:34.959
relax you by a message your body. So I want

1600
04:57:34.959 --> 04:57:39.959
to start off just by placing my hands on the

1601
04:57:40.000 --> 04:57:44.959
back of your head, just gently, just you can feel

1602
04:57:45.040 --> 04:57:53.560
what my hands feel like really on you. So you

1603
04:57:53.560 --> 04:57:55.880
can maybe feel the warmth of my hands on the

1604
04:57:55.880 --> 04:58:01.639
back of your head. With my hands to the side

1605
04:58:01.639 --> 04:58:06.279
of your head, not pressing, but just holding there very gently,

1606
04:58:09.240 --> 04:58:12.279
maybe over your ears, and a little bit on your face,

1607
04:58:13.479 --> 04:58:18.759
just so you can feel my hands so you can

1608
04:58:18.799 --> 04:58:32.040
become accustomed to them. And now put my hands on

1609
04:58:32.080 --> 04:58:36.360
the back of your head again and gently let them

1610
04:58:36.439 --> 04:58:48.840
slide down onto the back of your neck. You can

1611
04:58:48.880 --> 04:58:59.000
feel my hands gently stroking the back of your neck

1612
04:58:59.200 --> 04:59:05.680
to start with, just so you can get used to

1613
04:59:05.799 --> 04:59:11.159
the feeling of my hands on your skin, get accustomed

1614
04:59:11.200 --> 04:59:19.400
to realize that you're safe and it's all good, it's

1615
04:59:19.479 --> 04:59:29.639
all fine. And I'm going to start gently messaging the

1616
04:59:29.799 --> 04:59:46.479
muscles in the back of your neck with both hands. Now,

1617
04:59:46.479 --> 04:59:52.759
this is a very trusting situation really, because our necks

1618
04:59:52.799 --> 04:59:57.279
are so fragile and to have someone have their hands

1619
04:59:57.799 --> 05:00:02.840
around your neck in that way can sometimes be problematic

1620
05:00:02.919 --> 05:00:08.479
for people, which is why massages are quite good because

1621
05:00:08.520 --> 05:00:17.119
it allows you to relax and to get in touch

1622
05:00:17.319 --> 05:00:34.240
with trust, to feel peaceful and calm. And there's a

1623
05:00:34.319 --> 05:00:43.080
massage the sides of your neck gently moving from the

1624
05:00:43.119 --> 05:00:46.959
bottom of your neck. It would be sort of near

1625
05:00:47.000 --> 05:00:50.360
where your shoulders start, I guess, all the way up

1626
05:00:52.319 --> 05:00:57.840
to your jaw, your ears, kind of area that side

1627
05:00:57.840 --> 05:01:02.919
of your neck. Of course, it's a lot longer than

1628
05:01:03.240 --> 05:01:18.919
the front of your neck. And then message in the

1629
05:01:19.040 --> 05:01:26.759
back of your neck, especially that area where perhaps we

1630
05:01:26.959 --> 05:01:35.040
hold tension, and as that area's message, you can actually

1631
05:01:35.159 --> 05:01:38.959
feel a sense of release in the back of your

1632
05:01:39.000 --> 05:01:47.159
neck and maybe you can breathe it out as well.

1633
05:01:49.680 --> 05:02:02.439
Notice how it feels. Notice how you feel. And then

1634
05:02:02.520 --> 05:02:06.759
moving down to that area between your neck and your shoulders,

1635
05:02:08.159 --> 05:02:17.119
that musty area, starting to message that area on both sides.

1636
05:02:19.279 --> 05:02:21.520
I mean, this would be the area that a lot

1637
05:02:21.520 --> 05:02:23.720
of people would message if they were going to give

1638
05:02:23.759 --> 05:02:30.200
you like a shoulder message. Even that's not technically the shoulders,

1639
05:02:30.720 --> 05:02:33.279
but it's all the muscles that lead to the shoulders

1640
05:02:35.000 --> 05:02:41.680
from the neck and again that can hold tension and stress.

1641
05:02:42.840 --> 05:02:47.919
And when massaged sometimes a nice deep message is useful,

1642
05:02:50.919 --> 05:03:06.400
and you decide how deep that message is, and just

1643
05:03:06.560 --> 05:03:13.520
allow my knuckles just to dig in to get to

1644
05:03:13.599 --> 05:03:23.639
those muscles and to read relaxed all the time being

1645
05:03:23.880 --> 05:03:41.400
firm yet gentle with you and just stroking down the

1646
05:03:41.599 --> 05:03:50.159
area to your actual shoulders, moving to the muscles of

1647
05:03:50.200 --> 05:04:01.400
your shoulders and maybe initially just up the shoulders a

1648
05:04:01.439 --> 05:04:04.880
little bit off the table, just to give you a

1649
05:04:04.880 --> 05:04:15.479
little bit of a stretch, but very gently, and you've

1650
05:04:15.479 --> 05:04:18.680
got the muscles at the front of your shoulders, the

1651
05:04:18.880 --> 05:04:29.759
sides and the back. Again, this is a part that

1652
05:04:29.880 --> 05:04:35.200
can really take quite a bit of pressure, quite a

1653
05:04:35.240 --> 05:04:45.439
bit of needing. If if you wish to really release

1654
05:04:45.599 --> 05:04:54.000
the tension to really get into those muscles, and you

1655
05:04:54.040 --> 05:04:58.439
can let your fingers in there, you can feel really nice.

1656
05:05:00.360 --> 05:05:07.959
Sometimes just being stroked gently or being massaged quite strongly

1657
05:05:11.759 --> 05:05:21.639
can all be beneficial to the reaxation with the muscles

1658
05:05:21.720 --> 05:05:41.240
in your shoulders. Now to move down your arms, we

1659
05:05:41.439 --> 05:05:45.479
do one arm at a time, starting with your right arm,

1660
05:05:52.000 --> 05:05:57.000
wild DearS, I just lift your arm up, just hold

1661
05:05:57.040 --> 05:06:02.759
it to the side of you. The words still be attached,

1662
05:06:04.680 --> 05:06:19.400
and I just message the tops of your arms all

1663
05:06:19.439 --> 05:06:37.080
the way down to your forearms, into your wrists, gently

1664
05:06:37.439 --> 05:06:50.040
messaging that parts, the softer part, which is the under

1665
05:06:50.159 --> 05:06:55.799
part of the arm, which leads to the crease in

1666
05:06:55.840 --> 05:07:11.880
your rowbo the inside. It's much more sensitive skin. Sometimes

1667
05:07:12.000 --> 05:07:22.520
just having that stroked feel really nice, pleasurable and relaxing.

1668
05:07:31.240 --> 05:07:41.880
Now moving down to your right hand, just holding your

1669
05:07:42.000 --> 05:07:55.200
hand in both of my hands, just pressing gently on

1670
05:07:55.279 --> 05:08:00.360
the back of your hand and stretching your fingers is

1671
05:08:02.319 --> 05:08:10.720
ever so lightly at the same time pressing down and

1672
05:08:10.840 --> 05:08:24.680
massaging each finger and then starting to massage the palms

1673
05:08:24.840 --> 05:08:37.520
of the hand. Just turning the hand gently, stretching it gently,

1674
05:08:42.799 --> 05:08:48.439
and actually having your hand held can really be an

1675
05:08:48.439 --> 05:08:56.000
emotional experience sometimes, even if it is a stranger, so

1676
05:08:56.080 --> 05:09:00.159
when you don't know very well, like a massage as

1677
05:09:00.200 --> 05:09:13.360
soon or a therapist, maybe because it's intimate and you

1678
05:09:13.439 --> 05:09:26.159
can feel nice and you can feel safe. And as

1679
05:09:26.159 --> 05:09:29.200
I put that right arm back down where it was,

1680
05:09:34.799 --> 05:09:41.119
we're gonna do the same with your left arm, exactly

1681
05:09:41.200 --> 05:09:50.799
the same message in the muscles in your arm all

1682
05:09:50.840 --> 05:09:58.919
the way down to your wrist, stroking the inside of

1683
05:09:59.000 --> 05:10:09.799
your arm, just being gentle or as firm as you require,

1684
05:10:18.360 --> 05:10:31.680
and then massaging your left hand, stretching the fingers, gently

1685
05:10:34.200 --> 05:10:50.639
massaging the palm of your left hand. And you feel

1686
05:10:51.000 --> 05:11:18.840
so so relaxing, so comforting, and I just rest your

1687
05:11:18.919 --> 05:11:32.919
left down, back down. Start to massage your back, the

1688
05:11:33.000 --> 05:11:44.599
biggest part of your body, starting at the top, starting

1689
05:11:44.639 --> 05:11:48.200
again where we already have been, the area at the

1690
05:11:48.240 --> 05:11:54.959
top in between your shoulders, near your neck. Going back

1691
05:11:55.599 --> 05:11:59.840
the message in that area again, but this time move

1692
05:12:00.119 --> 05:12:12.720
and downwards, taking a downward stroke to the middle of

1693
05:12:12.759 --> 05:12:20.840
your back, working from the outside inwards. It's a massage

1694
05:12:20.919 --> 05:12:28.279
in the your back, but the the outsides of your back,

1695
05:12:32.400 --> 05:12:46.000
the parts where your arms would maybe rest against, almost

1696
05:12:48.119 --> 05:13:00.720
the path that connects your front to your back. Just

1697
05:13:00.880 --> 05:13:09.360
messaging down firmly but gently, as firm as you want,

1698
05:13:12.759 --> 05:13:16.880
moving down, and then moving across a little bit, and

1699
05:13:16.919 --> 05:13:22.680
moving all the way down again, being very gentle yet

1700
05:13:22.919 --> 05:13:33.680
firm as you choose. Eventually we get to the spine.

1701
05:13:35.040 --> 05:13:39.319
We can massage the muscles and either side of your spine,

1702
05:13:40.159 --> 05:13:43.200
from the top of your neck all the way down

1703
05:13:46.000 --> 05:13:55.000
to your lower back. We can do that a few times.

1704
05:13:57.959 --> 05:14:06.040
Sometimes people use the knuckle or the you know, two fingers,

1705
05:14:06.080 --> 05:14:11.840
and just go your side of the spine almost just

1706
05:14:12.040 --> 05:14:15.159
push down, go all the way down to the bottom

1707
05:14:15.200 --> 05:14:23.759
of the spine, each time releasing tension and opening up

1708
05:14:24.319 --> 05:14:33.599
the body, stretching your body so that you feel more

1709
05:14:33.639 --> 05:14:51.040
relaxed but at the same time rejuvenated. And now I'm

1710
05:14:51.080 --> 05:14:59.159
going to move to one side, to your right side,

1711
05:14:59.520 --> 05:15:04.319
and from the bottom of your ribs to your pelvis,

1712
05:15:05.159 --> 05:15:11.439
I'm going to massage that area of your back. I'll

1713
05:15:11.520 --> 05:15:14.560
stretch over the other side and i will pull the

1714
05:15:14.680 --> 05:15:21.520
muscles gently and massage and push from one end that

1715
05:15:21.720 --> 05:15:26.119
side or way to my side to the middle of

1716
05:15:26.240 --> 05:15:31.919
fact to where your spine is. Massaging that side of

1717
05:15:31.919 --> 05:15:38.759
your spine the opposite side to where I'm standing. It's

1718
05:15:38.799 --> 05:15:44.799
almost like kneading bread. There's that big area which is

1719
05:15:46.240 --> 05:15:56.599
firm yet lots there to massage. Potentially one of the

1720
05:15:56.599 --> 05:16:03.279
most important places to actually have a message, because you

1721
05:16:03.560 --> 05:16:09.279
really feel it. You really feel the release and the

1722
05:16:09.319 --> 05:16:17.799
pleasure of having your lower back massaged. It releases so

1723
05:16:18.080 --> 05:16:26.599
much from your body that's not useful, starting a healing

1724
05:16:26.680 --> 05:16:32.319
process which will continue long after this recording is over.

1725
05:16:41.599 --> 05:16:44.439
The message in this part of your body not only

1726
05:16:44.560 --> 05:16:49.479
feels really good for you, it's actually fun to do

1727
05:16:50.799 --> 05:16:56.479
because it is, as I said, like kneading bread, it's

1728
05:16:56.520 --> 05:17:00.439
a part that you can really get hold of and

1729
05:17:00.560 --> 05:17:14.200
readly message deeply. If that's your choice, then I'm going

1730
05:17:14.240 --> 05:17:16.279
to move over to the other side of your body

1731
05:17:16.759 --> 05:17:25.439
and do the same with the opposite heart of your

1732
05:17:25.520 --> 05:17:32.599
lawer back, kneading and messaging from your sides all the

1733
05:17:32.639 --> 05:17:39.840
way to the middle of your back where your spine

1734
05:17:39.959 --> 05:17:53.720
is pressing and kneading firm and gentle at the same time.

1735
05:17:55.639 --> 05:18:08.319
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1736
05:18:08.520 --> 05:18:20.200
relaxation or mixed together. Plus there's that feeling from your

1737
05:18:20.240 --> 05:18:25.439
stomach as it's been stretched. Even though you're in your

1738
05:18:25.479 --> 05:18:29.799
stomach now, you can feel it being stretched because that

1739
05:18:29.919 --> 05:18:41.279
whole area is connected to your stomach. Now we're going

1740
05:18:41.360 --> 05:18:46.319
to move or move further up to your top of

1741
05:18:46.360 --> 05:18:50.919
your body, and I we did the same this time,

1742
05:18:52.119 --> 05:18:58.959
starting with your upper back. Put my hands forward over

1743
05:19:00.240 --> 05:19:07.840
and massage in that area up to your spine, from

1744
05:19:07.880 --> 05:19:12.080
the side of your body up to your spine. So

1745
05:19:12.159 --> 05:19:18.520
some of that massage area, the muscle, tissue or whatever

1746
05:19:18.720 --> 05:19:24.400
fatty tissue even will be possibly from your chest because

1747
05:19:24.439 --> 05:19:31.479
all connected, the chest and the back connect together. I'm

1748
05:19:31.520 --> 05:19:34.720
going to be massaging and just pulling some of that

1749
05:19:34.959 --> 05:19:45.680
skin from your side up and massaging that area of

1750
05:19:45.759 --> 05:19:54.279
your upper back all the way to your spine. And

1751
05:19:54.360 --> 05:19:57.080
then I'll move down a bit and I'll continue with

1752
05:19:57.200 --> 05:20:00.159
the middle of your back doing exactly the same thing

1753
05:20:03.919 --> 05:20:17.959
as gentle, as deep as you choose. Now move or

1754
05:20:18.240 --> 05:20:22.520
the other side again and do the exact same thing

1755
05:20:23.119 --> 05:20:26.279
with the top of your back on the other side,

1756
05:20:27.319 --> 05:20:43.759
from pretty much underneath your arm area really to your spine,

1757
05:20:46.479 --> 05:20:53.360
and then continuing that all the way down, including your

1758
05:20:53.400 --> 05:21:10.759
lower your middle of your back. I'm gonna go to

1759
05:21:10.840 --> 05:21:17.479
your thighs, the backs of your thighs, and the sides

1760
05:21:17.560 --> 05:21:27.040
of your thighs, starting with your right leg. A massage

1761
05:21:27.159 --> 05:21:36.720
in the back and the sides of your thighs gently

1762
05:21:37.000 --> 05:21:42.880
and firmly. There's a lot of muscles there. It's an

1763
05:21:42.919 --> 05:21:46.680
area that can be very tense at times and maybe

1764
05:21:47.200 --> 05:21:49.680
needs a little bit more pressure than the rest of

1765
05:21:49.720 --> 05:21:57.799
the body. That's up to you, and you can gently

1766
05:21:57.919 --> 05:22:05.240
stroke the back of your legs where you know, opposite

1767
05:22:05.279 --> 05:22:10.840
your knee joint or underneath your knee joint, very sensitive,

1768
05:22:11.080 --> 05:22:23.720
gentle area, and then working down to your calf muscles.

1769
05:22:26.599 --> 05:22:33.080
Massage in your calf muscles thoroughly and deeply, if you choose,

1770
05:22:36.479 --> 05:22:53.400
using both hands and fingers, digging deep to your ankles,

1771
05:22:55.639 --> 05:23:01.319
in the back of your back of your ankles, just

1772
05:23:01.599 --> 05:23:13.240
gently massage in the area, maybe lifting the leg and

1773
05:23:14.040 --> 05:23:37.400
stretching a little bit. Moving to the right foot, massaging

1774
05:23:39.919 --> 05:23:46.720
the bottom of your feet and the size of your

1775
05:23:46.720 --> 05:24:03.439
feet gently but firm enough so they don't tickle, and

1776
05:24:03.599 --> 05:24:09.040
just allow the pleasure that you get from having your

1777
05:24:09.080 --> 05:24:18.479
feet massaged to just overtake you as I continue to

1778
05:24:18.599 --> 05:24:25.000
message your feet, the bottoms of your feet, the sides,

1779
05:24:27.639 --> 05:24:33.400
your arches, your heel. You can put a lot of

1780
05:24:33.439 --> 05:24:39.360
pressure into your heel and it feels amazing, yet the

1781
05:24:39.520 --> 05:24:47.639
arches need to be a bit more gentle. Stretching your

1782
05:24:47.720 --> 05:24:54.279
toes gently, the message in the bottoms of your toes

1783
05:24:54.919 --> 05:25:10.240
with my fingers, each one individually. Moving her to the

1784
05:25:10.360 --> 05:25:19.799
left leg to do exactly the same thing, starting at

1785
05:25:19.799 --> 05:25:24.279
the top of the thighs, work in the back of

1786
05:25:24.319 --> 05:25:31.880
the thighs and the sides, massaging deeply and gently the

1787
05:25:32.040 --> 05:25:46.119
whole area, working all the way down, and this is

1788
05:25:46.159 --> 05:25:52.319
an area that maybe you could like to spend more

1789
05:25:52.400 --> 05:26:01.080
time relaxing and massaging. So perhaps if you wanted like

1790
05:26:01.119 --> 05:26:06.439
a bigger future recording where spend more time on one

1791
05:26:06.520 --> 05:26:18.439
particular area. As you move down to your calf muscles,

1792
05:26:24.360 --> 05:26:37.799
massage in your calf muscles firmly and gently, moving down

1793
05:26:40.080 --> 05:26:46.439
your ancor into your feet. Massage in the backs of

1794
05:26:46.520 --> 05:26:57.080
your feet, the bottoms of your feet, stretching your toes,

1795
05:26:57.319 --> 05:27:03.599
and massage in each tone individually, and then feeling of

1796
05:27:03.799 --> 05:27:10.119
pleasure and release. The experience when your having your feet

1797
05:27:10.479 --> 05:27:31.319
massaged feels really good. Now if she turn over in

1798
05:27:31.400 --> 05:27:42.200
your mind, laying on your back, I'm just going to

1799
05:27:42.279 --> 05:27:59.400
start again for your neck area, in your shoulders, just

1800
05:27:59.520 --> 05:28:10.080
to get back in touch with that area. And as

1801
05:28:10.080 --> 05:28:21.759
you move up, I can clean my hands, make them

1802
05:28:21.759 --> 05:28:27.400
more fresh, because now I'm gonna message your face gently,

1803
05:28:31.759 --> 05:28:42.959
starting off with your forehead. Your eyes are closed and

1804
05:28:43.000 --> 05:28:48.799
I can just stretch your eyes a little bit, pushing

1805
05:28:48.959 --> 05:29:05.840
up on your eyebrows, just massaging around just scalp, massaging

1806
05:29:06.040 --> 05:29:16.279
down your cheeks, around your ears, into your jaw, gently

1807
05:29:21.240 --> 05:29:38.720
the sides of your neck, your chin, hm, and just

1808
05:29:38.799 --> 05:29:50.240
moving down from your neck down to your chest, starting

1809
05:29:50.439 --> 05:29:57.799
by massage in the very top of your chest where

1810
05:29:57.799 --> 05:30:10.680
the collar bone is. Give a side of the collar bone,

1811
05:30:11.319 --> 05:30:14.560
and then just message in the whole of the chest,

1812
05:30:23.720 --> 05:30:36.959
moving the chest around. Because it's quite a large area,

1813
05:30:37.680 --> 05:30:45.159
you can move from one side to the next, moving

1814
05:30:45.520 --> 05:30:56.560
my hands underneath pretty much where your arms are, stretching up,

1815
05:30:58.680 --> 05:31:01.759
stretching some of the muscles of your back in the process,

1816
05:31:07.000 --> 05:31:15.680
moving up over your chest, and then moving down again,

1817
05:31:28.279 --> 05:31:33.080
and then allowing my hands to just massage gently and

1818
05:31:33.360 --> 05:31:40.119
slide down towards your stomach, starting in the middle of

1819
05:31:40.200 --> 05:31:49.840
your chest, and then gradually my hands moving apart and

1820
05:31:50.080 --> 05:31:55.720
massage in and slide in at the same time, moving

1821
05:31:55.880 --> 05:32:14.639
down to just below your rib cage, moving down, then

1822
05:32:14.759 --> 05:32:23.959
messaging up again, giving your chest all the attention that

1823
05:32:24.119 --> 05:32:38.599
it needs to feel completely relaxed. Remembering that I'm also

1824
05:32:38.720 --> 05:32:44.000
going to be focusing on your sides as well, an

1825
05:32:44.080 --> 05:32:50.400
area that really doesn't get much attention but feels really

1826
05:32:50.479 --> 05:33:00.720
good when it's massaged. Just stroking my hands down the

1827
05:33:00.880 --> 05:33:07.840
sides of your body, just below your arms, all the

1828
05:33:07.880 --> 05:33:21.319
way down to your hips. Now move into your stomach area.

1829
05:33:23.360 --> 05:33:26.759
We're going to stand one side of you like I

1830
05:33:26.799 --> 05:33:31.360
did when I did your lower back, I'm gonna do

1831
05:33:31.400 --> 05:33:40.639
a similar process of just stretching the muscles from your side,

1832
05:33:40.919 --> 05:33:55.599
gently massaging from one side to the next, moving a

1833
05:33:55.759 --> 05:34:00.000
whole area from below your ribs all the way down

1834
05:34:01.040 --> 05:34:10.880
to blow your belly button, and then move around to

1835
05:34:10.919 --> 05:34:21.080
the other side of you and repeat that process of

1836
05:34:21.439 --> 05:34:36.560
relaxing deeply, calmly. You feel loose, you feel free. And

1837
05:34:36.599 --> 05:34:41.439
it's something about having your stomach message that's different from

1838
05:34:41.520 --> 05:34:48.759
any other part because we do have a tendency of

1839
05:34:48.880 --> 05:34:54.000
holding a different kind of stress in our stomachs that

1840
05:34:54.119 --> 05:35:02.599
we may not be aware of. As I now massage

1841
05:35:02.680 --> 05:35:12.240
your stomach in front of your stomach, making circles around

1842
05:35:12.439 --> 05:35:21.479
your belly button, and then going the other way around,

1843
05:35:27.439 --> 05:35:33.200
there's a gentleness and a freedom that comes from feeling

1844
05:35:33.840 --> 05:35:44.159
how you're feeling. As I now move down the tops

1845
05:35:44.200 --> 05:35:50.959
of your thighs the muscles massaging them, and I can

1846
05:35:51.080 --> 05:35:57.040
do this two legs at the same time, pressing down,

1847
05:36:00.119 --> 05:36:06.040
serging deeply those muscles in your thighs at front of

1848
05:36:06.119 --> 05:36:17.080
your thighs and moving down to your knees, gently massaging

1849
05:36:17.159 --> 05:36:28.520
your knees, sliding down your shins, putting pressure on either

1850
05:36:28.599 --> 05:36:40.840
side of your shin gently, softly but firmly, moving down

1851
05:36:41.119 --> 05:36:55.959
to your ankles, stroking the tops of your feet, and

1852
05:36:56.000 --> 05:37:02.119
then with each foot in each hand, just gently messaging

1853
05:37:02.880 --> 05:37:11.200
the whole of the foot, the top, the bottom, your heel,

1854
05:37:11.680 --> 05:37:19.479
your ankle, your toes, messaging every part of your feet.

1855
05:37:24.479 --> 05:37:30.560
Feels so good, just to let go and enjoy the process,

1856
05:37:36.200 --> 05:37:55.080
Enjoy feeling so deeply relaxed, so much comfort, and so

1857
05:37:55.240 --> 05:38:12.040
many feelings that come just from geniu skin. And you

1858
05:38:12.119 --> 05:38:18.400
can just lie there for as long as you choose,

1859
05:38:22.319 --> 05:38:34.119
enjoying the feeling of deep comfort from being massaged by me.

1860
05:38:41.279 --> 05:39:03.319
Enjoy feeling deeply raxed. And all we're gonna do is

1861
05:39:06.880 --> 05:39:23.400
blow out some candles. In your mind, there are going

1862
05:39:23.439 --> 05:39:33.880
to be a hundred candles, and you're going to blow

1863
05:39:34.000 --> 05:39:44.439
each one out individually, one by one, starting at one hundred.

1864
05:39:45.479 --> 05:39:56.200
As I count down all the way down to one,

1865
05:39:57.360 --> 05:40:06.279
and each time I say a number, you can imagine

1866
05:40:06.319 --> 05:40:12.759
that candle in front of you, and I'd like you

1867
05:40:12.880 --> 05:40:32.200
to actually physically generally blow that candle out, just so

1868
05:40:32.240 --> 05:40:41.560
it's not big blows, just a gentle, and that candle

1869
05:40:43.000 --> 05:40:52.319
will extinguish and then I'll say the next number to

1870
05:40:52.599 --> 05:41:01.840
move down, and you can just blow that one out

1871
05:41:02.479 --> 05:41:16.200
as well. And as we move down the numbers, you'll

1872
05:41:16.240 --> 05:41:24.599
find yourself feeling more and more relaxed, and if you

1873
05:41:24.759 --> 05:41:33.919
need to sleep, you'll also find yourself becoming incredibly tired

1874
05:41:35.119 --> 05:41:46.560
and sleepy. In fact, you may struggle to blow out

1875
05:41:46.599 --> 05:42:03.479
all one hundred of these candles as you feel more

1876
05:42:03.639 --> 05:42:31.279
and more deeply relaxed, more and more deeply tired, And

1877
05:42:31.720 --> 05:42:41.840
the further you go down, the more your mind starts

1878
05:42:41.880 --> 05:42:53.520
to drift. You may find that you stop listening to

1879
05:42:53.599 --> 05:43:06.240
me after a while. And even though there may be

1880
05:43:07.080 --> 05:43:15.119
background sounds where you are, you'll be aware of those

1881
05:43:15.240 --> 05:43:20.159
sounds at the moment.

1882
05:43:25.080 --> 05:43:25.560
Be me.

1883
05:43:29.080 --> 05:43:43.919
Start to just not even notice them at all, because

1884
05:43:44.040 --> 05:43:57.639
they're unimportant. Where I am, I've got the sounds of

1885
05:43:57.680 --> 05:44:04.680
the birds, there's horrors, the pigeon who likes to say

1886
05:44:04.720 --> 05:44:11.000
hello sometimes, and there's the odd plane that goes by,

1887
05:44:14.040 --> 05:44:27.439
maybe traffic and trains in the distance, But none of

1888
05:44:27.520 --> 05:44:39.759
that scene is important whatsoever. More candles you blow out,

1889
05:44:41.560 --> 05:44:54.360
the less important anything is, more candles you blow out.

1890
05:44:58.520 --> 05:45:14.560
The fair face to move away from sounds and from

1891
05:45:14.919 --> 05:45:29.439
general date days, stuff, seems to just move away on

1892
05:45:29.479 --> 05:45:45.639
its own. You feel more calmer with every candle you

1893
05:45:45.799 --> 05:46:05.599
blow out, guiding you the next number, do you hear

1894
05:46:05.759 --> 05:46:16.479
me say? And then you blow that candle out to

1895
05:46:24.799 --> 05:46:48.560
So easy, so simple. We're gonna start by introducing the

1896
05:46:48.560 --> 05:47:06.919
first candle, which is a hundred. First candles one hundred.

1897
05:47:11.759 --> 05:47:26.000
When you blow that candle out, you'll find immediately a

1898
05:47:26.560 --> 05:47:40.639
slight change in how you feel, as well as a

1899
05:47:40.720 --> 05:48:02.880
real sense of positivity growing within you, relaxation and sleepiness expanding.

1900
05:48:11.680 --> 05:48:41.159
Starting with one hundred, flow out my candle now ninety

1901
05:48:41.279 --> 05:49:58.159
nine and ninety eight can do ninety seven, can ul,

1902
05:50:07.159 --> 05:52:05.200
ninety six, hand, ninety five, hand, ninety four candle, ninety three, hand,

1903
05:52:10.200 --> 05:53:31.040
ninety two and ninety one can do, ninety and eighty

1904
05:53:31.759 --> 05:53:59.000
nine mm, HM and eighty.

1905
05:54:00.159 --> 05:54:30.840
Eight and.

1906
05:54:42.319 --> 05:57:17.159
Eighty candle eighty eight five and handle.

1907
05:57:24.400 --> 05:57:27.720
M and.

1908
05:57:41.279 --> 06:00:54.840
Eighty two and two one can do seventy nine, can't

1909
06:00:54.840 --> 06:01:48.319
do seventy eight candle, seventy seven candle, seventy six candle,

1910
06:01:51.959 --> 06:02:53.200
seventy five candle, seventy four candle, seventy three candle, seventy

1911
06:02:53.279 --> 06:04:09.479
two candle, seventy one candle, seventy one candle seventy and

1912
06:04:09.880 --> 06:05:02.520
do sixty nine, candle sixty eight, candle sixty seven, candle

1913
06:05:06.200 --> 06:06:09.040
sixty five, candle sixty four, candle sixty four, candle sixty three,

1914
06:06:18.840 --> 06:07:56.639
candle sixty and sixty one, candle sixty and fifty nine,

1915
06:08:09.720 --> 06:09:27.400
handle fifty eight, candle fifty seven, candle fifty six, candle

1916
06:09:30.799 --> 06:11:09.759
fifty five, candle fifty four, handle fifty three, handle fifty two,

1917
06:11:10.720 --> 06:12:47.400
fifty two ten to fifty two, candle fifty one can

1918
06:12:47.560 --> 06:15:08.599
do fifty candle forty nine, candle forty eight, chen forty seven,

1919
06:15:10.560 --> 06:17:02.279
candle forty six, candle forty five and fourty two candle

1920
06:17:06.680 --> 06:19:11.400
for you, candle forty, candle thirty nine can do, thirty eight,

1921
06:19:40.799 --> 06:21:20.520
can't do thirty seven, ten two, thirty five, candle thirty four,

1922
06:21:53.799 --> 06:24:46.159
handle thirty three, handle thirty one, candle thirty and twoin

1923
06:24:46.200 --> 06:27:08.720
teen nine, ten, twenty eight and twenty seven and twenty six,

1924
06:27:49.560 --> 06:30:00.200
candle twenty five and choin dif f end twenty thre two,

1925
06:30:02.080 --> 06:30:42.599
twin deep two and twenty two.

1926
06:31:17.759 --> 06:31:18.439
And to.

1927
06:31:22.599 --> 06:35:13.080
Winiti en can ninety candle seventeen, chen sixty, chancel fourteen,

1928
06:36:29.599 --> 06:41:10.240
ten four and elevenchens jame nine, ten eight n six

1929
06:42:04.240 --> 06:42:51.959
can' dol can do.

1930
06:42:55.479 --> 06:43:35.000
Foo and do.

1931
06:44:43.319 --> 06:45:58.959
Seven two. Cant leto of all of those thoughts, worries,

1932
06:45:59.240 --> 06:46:05.360
concern about the past, thoughts about the future, and even

1933
06:46:06.840 --> 06:46:11.200
things you've been thinking about today. Just let it all

1934
06:46:11.279 --> 06:46:17.520
go because none of it is useful in this moment.

1935
06:46:22.400 --> 06:46:37.799
This is your opportunity to just focus on feeling relaxed,

1936
06:46:42.080 --> 06:46:48.520
allowing yourself to get in touch with that natural sense

1937
06:46:50.599 --> 06:46:58.720
of peace that we all have within us. It's available

1938
06:46:58.799 --> 06:47:03.639
for everyone. It just sometimes takes a little bit of

1939
06:47:03.759 --> 06:47:11.200
effort to set up the right time and place in

1940
06:47:11.439 --> 06:47:17.680
order for you to just let go. Because when you

1941
06:47:17.880 --> 06:47:25.639
do decide to let go and relax, that's what your

1942
06:47:25.680 --> 06:47:34.400
body starts to do because you've chosen, You've chosen to

1943
06:47:34.880 --> 06:47:41.959
just allow your body to unwind and your mind starts

1944
06:47:42.040 --> 06:47:49.520
to slow down. And it's a nice feeling. It's a

1945
06:47:49.639 --> 06:47:53.840
nice feeling at the beginning, just to know that you

1946
06:47:54.360 --> 06:48:04.599
have chosen to decide to relax deeply, and because you've

1947
06:48:04.720 --> 06:48:13.240
made that decision, your body will just follow suit. Because

1948
06:48:13.279 --> 06:48:17.919
sometimes all the muscles in your body need is just

1949
06:48:18.279 --> 06:48:27.520
permission from you to relax. Because so often we're busy,

1950
06:48:27.759 --> 06:48:31.959
we're going from here to there, we're walking around and

1951
06:48:32.080 --> 06:48:39.400
we're doing stuff and the body doesn't have any time

1952
06:48:39.639 --> 06:48:48.040
or space to really relax deeply, so it kind of

1953
06:48:48.159 --> 06:48:53.720
waits for you to lead the way, waits for your permission.

1954
06:48:58.080 --> 06:49:04.560
And when you do give your permission, when you give

1955
06:49:04.599 --> 06:49:10.880
to say so, when you say okay, it's time for

1956
06:49:11.000 --> 06:49:20.680
your body to let go completely and relax totally, your

1957
06:49:20.720 --> 06:49:30.200
body just follows. It's like a breath of relief. Ah good,

1958
06:49:30.279 --> 06:49:37.200
I can now relax. That feeling at the end of

1959
06:49:37.279 --> 06:49:40.520
a day, of a very physical day that you may

1960
06:49:40.599 --> 06:49:44.439
experience in the past, where you get home and you

1961
06:49:44.639 --> 06:49:48.360
just sit down on a chair, maybe you kick your

1962
06:49:48.479 --> 06:49:54.720
shoes off, and ah, feels so nice knowing that you

1963
06:49:54.840 --> 06:49:58.959
don't have to get up again for a little while

1964
06:49:59.000 --> 06:50:02.720
at least if you choose, you can just sit there

1965
06:50:02.840 --> 06:50:15.400
for maybe an hour to It feels blissful. And just

1966
06:50:15.599 --> 06:50:20.639
by sitting down like that, your body knows that it's

1967
06:50:20.759 --> 06:50:26.439
time to relax. Your body has been given permission from you.

1968
06:50:28.680 --> 06:50:38.959
Because it's a mindset in your mind, you're prepared to

1969
06:50:39.159 --> 06:50:48.759
let go of everything and just completely allow all the

1970
06:50:49.040 --> 06:50:57.799
stress of your body to evaporate. Any tensions can just

1971
06:50:58.159 --> 06:51:17.560
gradually vanish. It's almost like magic. Really because that sense

1972
06:51:17.840 --> 06:51:24.080
of relaxation in your body is a very natural state.

1973
06:51:25.959 --> 06:51:30.599
It's not something unusual. It may feel unusual when you

1974
06:51:30.720 --> 06:51:34.000
first start to relax, if you if you haven't really

1975
06:51:35.439 --> 06:51:39.319
spent a lot of time focusing and giving yourself this

1976
06:51:39.520 --> 06:51:44.560
space to let go completely and relax, they seem are

1977
06:51:44.720 --> 06:51:53.000
most alien, but it isn't. It's actually the most natural

1978
06:51:53.119 --> 06:52:01.720
thing in the world to let go completely, to relax totally,

1979
06:52:03.680 --> 06:52:10.400
the most natural thing in the world to allow yourself

1980
06:52:14.799 --> 06:52:22.159
to feel really calm in your mind. And it is

1981
06:52:22.439 --> 06:52:30.119
almost like a literal unwinding. It's like you press a

1982
06:52:30.240 --> 06:52:39.000
button and all the tension just releases, and it's like

1983
06:52:39.119 --> 06:52:43.080
a wheel, like a cog, like the inside of a clock,

1984
06:52:43.279 --> 06:52:47.119
just unwinding. And it's almost like you could see the

1985
06:52:48.119 --> 06:52:53.439
little wind up knob that's used just going the opposite

1986
06:52:53.520 --> 06:52:59.479
way that you choose to wind it up. And the

1987
06:52:59.599 --> 06:53:10.319
image that premetic stress for energy gradually winding down, losing

1988
06:53:10.479 --> 06:53:18.240
its power, losing its strength as a sense of relaxation

1989
06:53:18.639 --> 06:53:29.360
becomes stronger and deeper, and you may find a the

1990
06:53:29.599 --> 06:53:36.560
more relaxed you feel, that your mind starts to wonder

1991
06:53:39.720 --> 06:53:45.200
maybe just seemed to stop listening to me for a

1992
06:53:45.319 --> 06:53:51.000
while and your mind goes somewhere else, and then you

1993
06:53:51.880 --> 06:53:57.040
realize you're listening to me again, and that was just

1994
06:53:57.200 --> 06:54:07.479
your mind drifting to sleep, which is quite natural, because

1995
06:54:07.520 --> 06:54:15.159
sometimes when we're stressed and tense, we're not may not

1996
06:54:15.200 --> 06:54:20.240
actually be aware of what we need, what we physically

1997
06:54:20.520 --> 06:54:29.520
or emotionally need in this moment. But when you allow

1998
06:54:30.720 --> 06:54:36.560
your body and mind to relax completely and you let

1999
06:54:36.680 --> 06:54:45.880
go of all thoughts, concerns, worries, ideas, all letting them go,

2000
06:54:46.959 --> 06:54:55.319
allow them to drop onto the floor. When you start

2001
06:54:55.479 --> 06:55:03.919
to get in touch with the fear eatings of such relaxation,

2002
06:55:07.720 --> 06:55:14.319
this feels so nice, to be in touch with the

2003
06:55:14.560 --> 06:55:23.639
calmness of the different body parts as they become looser

2004
06:55:25.400 --> 06:55:39.119
and looser. Even your breathing seems easier and more natural, effortless,

2005
06:55:42.400 --> 06:55:46.319
as that cool air enters through your mouth or nose

2006
06:55:47.560 --> 06:55:58.560
into your lungs, breathing in comforts and relaxation, and then

2007
06:55:58.720 --> 06:56:07.319
just breathing out me excess remain intentional stress from every

2008
06:56:07.959 --> 06:56:15.680
part of your body and mind. And as you start

2009
06:56:15.799 --> 06:56:21.880
to focus on your mind, maybe you notice that things

2010
06:56:24.520 --> 06:56:30.959
come to a standstill or maybe just much much lower

2011
06:56:31.720 --> 06:56:41.439
than before, because your mind is not really needed when

2012
06:56:41.599 --> 06:56:49.639
listening to my voice, which allows your mind to relax

2013
06:56:51.680 --> 06:56:59.680
just as deeply as your body, and that synchronicity between

2014
06:57:01.279 --> 06:57:10.520
the relaxation of your body and relaxation of your mind

2015
06:57:12.880 --> 06:57:22.840
let you know that feeling completely calm, loose, and relaxed

2016
06:57:25.279 --> 06:57:41.159
really is a great healing experience fear and has so

2017
06:57:41.560 --> 06:57:49.520
many positive benefits for your body, mind, and your life.

2018
06:57:52.200 --> 06:57:57.959
To be able to let go over everything and to

2019
06:57:58.200 --> 06:58:08.279
relax completely in all parts of your body and mind.

2020
06:58:10.680 --> 06:58:19.240
Even your boneses are axed, all your muscles are raxed,

2021
06:58:26.040 --> 06:58:39.439
even the skin that covers your body is relaxed. Every

2022
06:58:40.080 --> 06:58:57.119
hair that you have is also deeply relaxed. And your

2023
06:58:57.319 --> 06:59:10.759
brain restarts the feel the benefit but this healing relaxation.

2024
06:59:16.080 --> 06:59:21.439
And then as you focus on the inside of your

2025
06:59:21.560 --> 06:59:27.959
scalp where your brain is, you can start to realize

2026
06:59:28.240 --> 06:59:41.400
and notice the benefits of your brain relaxing deeply. Then,

2027
06:59:41.479 --> 06:59:52.919
as your brain continues to relax sends those messages to

2028
06:59:53.720 --> 07:00:01.040
the rest of your body and your mind to re

2029
07:00:01.040 --> 07:00:24.000
relax more deeply, relax iny more completely, letting go of

2030
07:00:24.560 --> 07:00:36.279
any remaining forces or consers, allow them just to drop

2031
07:00:36.560 --> 07:00:45.680
onto the floor because they're no longer necessary in this moment,

2032
07:00:47.959 --> 07:01:00.759
in this moment of deep relaxation and calmness, filling your

2033
07:01:00.880 --> 07:01:25.680
brain with deep concentrated heathing, calming, relaxing every part of

2034
07:01:25.799 --> 07:01:47.319
your brain feething so loose and comfortable, so relaxed and peaceful.

2035
07:01:50.639 --> 07:02:01.959
Your brain feels so light and so healthy in a

2036
07:02:02.319 --> 07:02:15.880
sense of deep deep comfort. Really does allow you to

2037
07:02:16.279 --> 07:02:28.479
enjoy those ever increasing sensations of comfort that are spreading

2038
07:02:30.000 --> 07:02:42.159
throughout your body, relaxing each and every muscle of your body.

2039
07:02:44.240 --> 07:02:44.319
E.

2040
07:02:46.360 --> 07:03:04.200
Deeper and deeper, much more deeper than before, for much

2041
07:03:05.319 --> 07:03:19.520
more comfort spreading true your body in your mind, be

2042
07:03:21.279 --> 07:03:38.479
so peaceful and calm, so very fairy, peaceful in avery

2043
07:03:39.000 --> 07:03:53.360
part of your body, letting go m hm a everything averything,

2044
07:03:57.080 --> 07:04:15.439
so peaceful, calm, so relax A very second the passes

2045
07:04:18.479 --> 07:04:19.439
you feel.

2046
07:04:21.439 --> 07:04:40.400
Dper dper relaxed, dper and dper relax.

2047
07:04:42.799 --> 07:04:58.599
Come so calm pece for so very peace.

2048
07:05:01.319 --> 07:05:12.119
From your head down to your tes, Such peace and comfort.

2049
07:05:13.919 --> 07:05:27.400
Growing all all the time, Such peace and comfort spreading

2050
07:05:28.400 --> 07:05:40.560
through your body and mind deep and deeper, such comfort

2051
07:05:43.159 --> 07:05:56.639
spreading and sinking deeper into a muscle your body. So

2052
07:05:57.639 --> 07:06:25.200
feel amazing, so relaxed, so peaceful, sol and peaceful, letting

2053
07:06:25.759 --> 07:06:39.080
go everything. I'm going to do a body scan, focusing

2054
07:06:39.680 --> 07:06:45.360
on firstly how you feel in your body, Not trying

2055
07:06:45.400 --> 07:06:51.759
to change how you feel, not trying to relax, not

2056
07:06:51.959 --> 07:06:57.560
trying to move away from any discomfort or stress or tension.

2057
07:06:58.840 --> 07:07:05.520
Just accepting, observing and accepting how you feel in the

2058
07:07:05.599 --> 07:07:11.880
different parts of your body, Just allowing yourself to be

2059
07:07:12.200 --> 07:07:19.680
exactly as you are, to notice, to get in touch

2060
07:07:24.279 --> 07:07:31.560
with how you actually feel in this moment. I'm going

2061
07:07:31.639 --> 07:07:42.639
to start off by focusing on your hands. Just be

2062
07:07:42.759 --> 07:07:50.759
aware of your hands. I'd like you to move your

2063
07:07:50.840 --> 07:07:55.799
hands around, just maybe move your fingers a little bit.

2064
07:07:58.279 --> 07:08:03.959
I've been enclosing your hand hands very gently, just so

2065
07:08:04.400 --> 07:08:09.959
that you can get in touch with how your hands

2066
07:08:12.400 --> 07:08:32.720
and your fingers fell, very very slow movements. Focusing now

2067
07:08:33.599 --> 07:08:40.840
on your feet, and if you can just do kind

2068
07:08:40.840 --> 07:08:45.560
of an equivalent with your feet is you've just done

2069
07:08:45.799 --> 07:08:53.720
with your hands, Maybe turn in your ankles, moving your

2070
07:08:53.840 --> 07:09:05.400
feet around, moving your toes gently but only very gently

2071
07:09:05.680 --> 07:09:17.599
and very slowly, noticing how your feet feel in this moment.

2072
07:09:24.520 --> 07:09:30.680
Focusing now and your eyes. I'd like you to just

2073
07:09:32.319 --> 07:09:38.119
focus on your eyelids. Maybe you can open and close

2074
07:09:38.200 --> 07:09:42.400
your eyes a couple of times to really get in

2075
07:09:42.599 --> 07:09:46.680
touch with how you feel when you do close your eyes.

2076
07:09:48.840 --> 07:09:55.240
The muscle changes in your eyes when you do close them,

2077
07:09:58.119 --> 07:10:04.479
maybe raising your eyebrow it stretches the tops of your eyes,

2078
07:10:07.720 --> 07:10:16.159
perhaps squinting your eyes, scrunching up your eyes, just so

2079
07:10:16.319 --> 07:10:24.680
you can heal it again, touch with all aspects of

2080
07:10:25.880 --> 07:10:44.040
how your eyes feel. Right now, now, focus in on

2081
07:10:44.200 --> 07:10:50.599
your thighs, and it just starts you to gently tense

2082
07:10:50.840 --> 07:11:00.759
your thighs, just very very gently, just enough so you

2083
07:11:00.919 --> 07:11:14.599
can become more atchuned to the physical sensation of your

2084
07:11:14.680 --> 07:11:20.080
upper legs, the front of your thighs, and the backs

2085
07:11:20.159 --> 07:11:34.439
of your thighs, noticing and observing how your thighs fear.

2086
07:11:35.759 --> 07:11:48.759
Right now, moving your focus to the back of your neck,

2087
07:11:52.439 --> 07:11:59.080
just noticing the back of your neck the muscles, and

2088
07:11:59.200 --> 07:12:02.159
of course they lead to the side of your neck.

2089
07:12:03.639 --> 07:12:08.759
They also lead to the top of your back, which

2090
07:12:08.919 --> 07:12:14.319
lead to your shoulders. So as your focus on the

2091
07:12:14.479 --> 07:12:20.040
back of your neck, maybe you can move your head

2092
07:12:20.959 --> 07:12:28.720
gently upwards as if you're looking up, Maybe moving your

2093
07:12:28.840 --> 07:12:36.439
head down as if you were looking down. Perhaps moving

2094
07:12:36.479 --> 07:12:44.680
your head side to side, right to left, only very

2095
07:12:46.080 --> 07:12:55.240
slowly and very gently. I'm not trying to force anything.

2096
07:12:57.000 --> 07:13:05.880
It has to be very very gentle, just so that

2097
07:13:06.119 --> 07:13:06.639
you can.

2098
07:13:08.200 --> 07:13:09.880
Be more.

2099
07:13:11.479 --> 07:13:20.880
In touch with the feelings, with the sensations, the physical

2100
07:13:22.279 --> 07:13:31.560
sensations of how back of your neck feels right now.

2101
07:13:39.119 --> 07:13:47.080
As we now focus on the tops of your arms,

2102
07:13:49.439 --> 07:13:54.279
the parts where your biceps and your triceps are between

2103
07:13:54.319 --> 07:14:03.119
your elbow and your shoulders. Focus on those parts, the

2104
07:14:03.279 --> 07:14:10.279
tops of your arms. You may like to just tense them,

2105
07:14:11.159 --> 07:14:22.119
but very very gently and slowly, so you're not straining

2106
07:14:22.520 --> 07:14:33.479
or putting any pressure whatsoever on your arms. It's just

2107
07:14:34.040 --> 07:14:40.680
so that you can gain more of a sense of

2108
07:14:42.639 --> 07:14:54.159
how your upper arms are feeling in this moment, and

2109
07:14:54.520 --> 07:15:07.159
just noticing as you gently, very gently and slowly tighten

2110
07:15:07.360 --> 07:15:18.159
the muscles and then let go. Notice how the tops

2111
07:15:18.279 --> 07:15:33.759
of your arms feel right now. As a now focus

2112
07:15:36.880 --> 07:15:44.479
on your stomach, the area the lower abdomen area below

2113
07:15:44.520 --> 07:15:53.319
your bellygotton moving all the way down to your hips,

2114
07:15:54.439 --> 07:16:05.680
just above your grind. Maybe you're able to tense these

2115
07:16:05.880 --> 07:16:23.479
muscles in the area very very gently and slowly, if

2116
07:16:23.639 --> 07:16:27.720
that's a difficult thing to do, and maybe you can

2117
07:16:27.919 --> 07:16:38.599
just move your body, pushing your stomach up, maybe moving

2118
07:16:38.639 --> 07:16:43.840
a little bit to the side, using your hips, just

2119
07:16:44.400 --> 07:16:52.400
so you can get more in tune with how your

2120
07:16:53.319 --> 07:17:12.200
lower aptomen area is feeling in this moment. Just noticing

2121
07:17:13.720 --> 07:17:34.319
the physical sensations of your lower abdomen as you move

2122
07:17:36.240 --> 07:17:49.360
your attention to your mouth, Notice in your lips and

2123
07:17:49.560 --> 07:18:07.439
inside your mouth, the teeth, your guns, your tongue, Just

2124
07:18:07.720 --> 07:18:16.319
noticing how your tongue in your mouth feels. It may

2125
07:18:16.599 --> 07:18:25.279
help by moving your tongue around your mouth, moving it

2126
07:18:25.840 --> 07:18:33.240
to your left, maybe pressing it gently against the side

2127
07:18:33.400 --> 07:18:39.639
of your mouth, and then to the right, gently to

2128
07:18:39.799 --> 07:18:46.439
the side of your mouth, perhaps pressing up against the

2129
07:18:47.759 --> 07:18:54.560
top of your mouth, and then down gently against the

2130
07:18:54.680 --> 07:19:05.759
bottom of your mouth. Always there slowly and a very

2131
07:19:08.439 --> 07:19:25.439
very gentle so that you can be aware of how

2132
07:19:25.720 --> 07:19:47.599
you feel in your mouth area. Now I'm going to

2133
07:19:47.840 --> 07:20:03.880
focus on your wrists and I'm gonna ask you to

2134
07:20:04.119 --> 07:20:14.040
maybe just rotate your wrists by moving your hands in

2135
07:20:14.159 --> 07:20:27.400
a circular motion very gently and slowly, just so that

2136
07:20:27.680 --> 07:20:48.319
you can feel the sensations that you are currently experiencing

2137
07:20:48.959 --> 07:21:01.680
in your rests. Perhaps move in your hands up and

2138
07:21:02.159 --> 07:21:32.479
down again very very gently and slowly, very gentzl and slow.

2139
07:21:45.919 --> 07:21:56.639
As we know, start to observe you'll lower it back.

2140
07:22:02.279 --> 07:22:12.439
The bad part is just above of your hips, where

2141
07:22:12.439 --> 07:22:25.080
your coxis are a whole area which also really does

2142
07:22:25.240 --> 07:22:32.279
include the side of your body, because those muscles are

2143
07:22:32.599 --> 07:22:44.560
very much connected as those muscles also move into your hiperia,

2144
07:22:45.560 --> 07:23:00.919
connecting to your buttocks the sides of your hips, and

2145
07:23:01.119 --> 07:23:09.520
if you're physically able to do so, maybe it can

2146
07:23:10.479 --> 07:23:23.159
very gently just move body ever so slightly, very slowly

2147
07:23:26.240 --> 07:23:44.200
from side to side, just enough to gage how you

2148
07:23:44.520 --> 07:24:01.880
feel in your lower back. Perhaps itcutive even move your

2149
07:24:02.119 --> 07:24:16.680
hips gently up and down, gently, slowly in order to

2150
07:24:21.240 --> 07:24:31.159
be in touch with the physical sensations of your lawer back.

2151
07:24:48.240 --> 07:25:03.520
As we now move your attention to your tue an

2152
07:25:03.759 --> 07:25:09.479
area from your chin all the way up so near

2153
07:25:09.560 --> 07:25:25.880
where your ears are the hole of your jaw. You

2154
07:25:26.000 --> 07:25:34.520
can just if it's okay to do so, gently open

2155
07:25:34.720 --> 07:25:44.439
your mouth, not wide, no stretching, just very gently and

2156
07:25:47.439 --> 07:25:58.560
slowly opening your mouth. I thing, closing your mouth very

2157
07:25:58.880 --> 07:26:24.119
gently and slowly so you can be in touch with

2158
07:26:24.479 --> 07:27:00.840
how you jure feels. Now I've to sing. Now the

2159
07:27:01.159 --> 07:27:16.119
chest area. You don't need to do anything to move

2160
07:27:16.279 --> 07:27:27.639
your chest because it moves every time you breathe, and

2161
07:27:27.799 --> 07:27:41.680
it moves very gently and slowly automatically with each breath

2162
07:27:42.080 --> 07:28:01.959
you take. As you focus on how your chest filse

2163
07:28:07.279 --> 07:28:42.279
when you breathe, move in your focus to your forms,

2164
07:28:44.840 --> 07:29:01.040
your elbows. Maybe you're able to very gently and slowly

2165
07:29:03.439 --> 07:29:12.000
tense the muscles in your forearms, and when you do that,

2166
07:29:12.520 --> 07:29:36.040
you can feel your elbows as well. Very gently and slowly,

2167
07:29:44.520 --> 07:30:05.520
gently and softly absad your four arms and del bos.

2168
07:30:15.720 --> 07:30:15.959
Noah.

2169
07:30:24.759 --> 07:30:43.439
Focus the rest of your back, your upper back in

2170
07:30:43.799 --> 07:31:00.799
the middle, the middle of your back again, in this

2171
07:31:01.479 --> 07:31:11.520
part of your body moves. Also every time you pray.

2172
07:31:16.560 --> 07:31:30.159
You may not notice that. Usually as you observe your

2173
07:31:30.360 --> 07:31:37.520
upper back in the middle of your back, you can

2174
07:31:37.840 --> 07:32:34.000
really feel that gentle and slow movement. Moving your focus

2175
07:32:36.000 --> 07:32:49.720
into your area, your butte, as, your grain, there's muscles

2176
07:32:49.919 --> 07:33:26.880
and those bones in your midsection. Just noticing how your

2177
07:33:27.159 --> 07:33:50.360
hips feel. Right now, you can very very gently move

2178
07:33:50.720 --> 07:34:05.479
your hips, maybe side to side, very gently and slo

2179
07:34:22.599 --> 07:34:58.479
very gently, softly and slowly. Everything starts to slow down,

2180
07:35:04.959 --> 07:35:10.639
including the thoughts in your mind and your mind itself

2181
07:35:13.880 --> 07:35:20.520
just starts to gradually. It doesn't have to be instant,

2182
07:35:20.599 --> 07:35:28.599
but just gradually starting to it's almost like time is

2183
07:35:29.040 --> 07:35:40.159
streight chin. It's a slower pace to maybe what you're

2184
07:35:40.520 --> 07:35:48.159
used to in your day to day life. It's a

2185
07:35:48.400 --> 07:36:15.360
slower movement of energy, very small movements which make up

2186
07:36:15.720 --> 07:36:23.279
the larger movements, which is always the case. Now, when

2187
07:36:23.319 --> 07:36:28.479
you move your hand, it might seem like it's one movement,

2188
07:36:28.599 --> 07:36:36.520
but it's lots of minute different muscles moving in accordance

2189
07:36:36.639 --> 07:36:47.840
with each other. And what happens in this space that

2190
07:36:48.000 --> 07:37:07.200
we're sharing is we move from that big movement into

2191
07:37:07.319 --> 07:37:24.639
those smaller movements. Starting to focus on how your body feels,

2192
07:37:26.479 --> 07:37:30.759
not just as a whole, not just oh, i'm feel

2193
07:37:30.799 --> 07:37:35.479
in this way. I'm feeling stressed or tense, or I'm

2194
07:37:35.520 --> 07:37:40.880
feeling relaxed and calm. I'm feeling this way, I'm feeling

2195
07:37:41.000 --> 07:37:52.159
that way. Starting to notice that your body begins to

2196
07:37:52.319 --> 07:38:09.240
present to you small feelings around your body, small physical

2197
07:38:09.560 --> 07:38:28.520
sensations in your legs, whether pleasurable or not. Maybe resisting

2198
07:38:28.639 --> 07:38:36.880
the temptation to label them or to judge them those feelings,

2199
07:38:39.159 --> 07:38:43.680
just thinking them, thinking about them is just being neutral,

2200
07:38:46.279 --> 07:39:01.560
just feelings, not being particularly concerned, but just notice what

2201
07:39:01.799 --> 07:39:15.080
your body is telling you, the feelings in your arms,

2202
07:39:18.080 --> 07:39:23.040
instead of feeling the whole of the arm, maybe notice

2203
07:39:23.279 --> 07:39:36.119
those individual feelings, all those different muscles and the skin,

2204
07:39:39.360 --> 07:39:45.200
the hairs of your arms, all the internal parts of

2205
07:39:45.279 --> 07:40:01.599
your arms, the veins, the bones, just being aware of

2206
07:40:04.680 --> 07:40:11.119
maybe your elbow on your right arm has a certain feeling.

2207
07:40:13.200 --> 07:40:26.919
Maybe your left wrist also has its own individual physical sensation.

2208
07:40:39.360 --> 07:40:46.080
What about your forearm on your right arm, your right forearm.

2209
07:40:53.439 --> 07:40:59.479
There may not be any particular feeling that you could

2210
07:40:59.560 --> 07:41:07.439
even give a name, too, may not feel like anything

2211
07:41:08.439 --> 07:41:18.680
other than just a feeling. You know, it's there. The

2212
07:41:18.759 --> 07:41:24.639
feelings in your shoulders. Perhaps your shoulders when you think

2213
07:41:24.720 --> 07:41:28.200
about them, you're kind of almost like they're the same,

2214
07:41:29.319 --> 07:41:35.000
you know, the same feeling, almost like you both of

2215
07:41:35.080 --> 07:41:39.680
your shoulders are just one thing. Of course they're not.

2216
07:41:48.360 --> 07:41:53.680
And when you focus on your left shoulder and then

2217
07:41:53.759 --> 07:42:00.360
on your right shoulder, maybe find that you with the

2218
07:42:00.520 --> 07:42:11.240
muscles a little bit, maybe tense the muscles gently noticing

2219
07:42:12.560 --> 07:42:43.479
the difference in each shoulder. Your lower back, the left

2220
07:42:43.639 --> 07:42:47.479
side of your lower back and the right side of

2221
07:42:47.560 --> 07:42:58.720
your lower back, of course that connection to your buttocks

2222
07:42:59.799 --> 07:43:11.639
and to your hips, and also moving up into the

2223
07:43:11.759 --> 07:43:24.959
middle of your back and sometimes like right now. Actually,

2224
07:43:25.840 --> 07:43:29.479
when I focus on their part. When I focused on

2225
07:43:29.560 --> 07:43:35.400
my buttocks and then I focused on the middle of

2226
07:43:35.479 --> 07:43:38.360
my back, I almost felt like the muscles in my

2227
07:43:38.479 --> 07:43:48.479
lower back were being stretched very gently, just stretched a

2228
07:43:48.520 --> 07:43:56.639
little bit. Even though I wasn't doing anything to try

2229
07:43:56.959 --> 07:44:03.360
to stretch your back, it just seemed to happen. The

2230
07:44:03.560 --> 07:44:20.880
feeling of very gently stretching your lower back comes along.

2231
07:44:24.639 --> 07:44:47.919
I have feeling in your chest, just noticing what sensations

2232
07:44:49.560 --> 07:45:07.200
you are experiencing in your chest right now. And there's

2233
07:45:07.279 --> 07:45:11.439
so much of the chest. Obviously, there's the collar bone

2234
07:45:11.560 --> 07:45:18.360
leading to the chest. You've got the chest bone, You've

2235
07:45:18.400 --> 07:45:26.720
got the muscles in your chest. Of course, if you're female,

2236
07:45:27.400 --> 07:45:34.560
there's possibly the breasts. If you're male, you've got the

2237
07:45:37.439 --> 07:45:43.000
different well why not that different these days, but there

2238
07:45:43.080 --> 07:45:48.240
may be more muscles at the top of the chest,

2239
07:45:51.639 --> 07:45:55.880
but at the side underneath it's pretty much the same.

2240
07:45:56.680 --> 07:45:59.720
Whether you're a man or a woman. There's muscles there,

2241
07:46:01.080 --> 07:46:06.240
muscles that stretch out to your back as well as

2242
07:46:06.319 --> 07:46:14.919
breast tissue stretches and moves into your back. To just

2243
07:46:15.040 --> 07:46:34.599
being aware of your chest, being with whatever feeling there

2244
07:46:34.720 --> 07:46:54.799
is in your chest. When I noticed that, I focus

2245
07:46:54.880 --> 07:47:02.599
on my chest. I feel it in my back and

2246
07:47:02.680 --> 07:47:06.759
my upper back. I mean, I guess the obvious reason

2247
07:47:06.799 --> 07:47:16.799
would be because you know, I'll breathe in in, and

2248
07:47:17.000 --> 07:47:20.560
it stretches my chest and my back at the same time.

2249
07:47:28.479 --> 07:47:43.720
It feels it feels okay, it doesn't feel I got

2250
07:47:43.759 --> 07:47:50.000
a little bit of pain in my right chest, a

2251
07:47:50.040 --> 07:47:56.159
little bit not pain, but a little discomfort, maybe stiffness possibly,

2252
07:47:56.720 --> 07:48:05.599
I don't know. I noticed my shoulders are also wanting

2253
07:48:05.799 --> 07:48:12.759
to flex for some reason. I think that's probably part

2254
07:48:12.840 --> 07:48:21.240
of my upper back, that connection between my shoulders and

2255
07:48:21.319 --> 07:48:25.439
my upper back, because I can move my shoulders and

2256
07:48:26.560 --> 07:48:33.240
stretch the muscles in my back, moving the shoulders backwards

2257
07:48:34.200 --> 07:48:39.720
or up, which then moves I think it's the scapulous

2258
07:48:42.360 --> 07:49:00.599
in your back. It feels quite nice. Actually, thing about

2259
07:49:00.639 --> 07:49:04.680
this is you can, if you want to, you can

2260
07:49:05.720 --> 07:49:19.720
just flex or stimulate the various muscles in your body

2261
07:49:20.639 --> 07:49:25.639
gently in order to get more of a sense of

2262
07:49:25.799 --> 07:49:40.319
how they feel. And when you're relaxing. When you do

2263
07:49:40.599 --> 07:49:44.639
tense and muscle and you let it go and you

2264
07:49:44.799 --> 07:49:54.000
let it relax, it relaxes way more than it would normally.

2265
07:49:59.119 --> 07:49:59.680
You have to.

2266
07:50:00.439 --> 07:50:06.159
I feel that you're able to do that, there's no

2267
07:50:06.319 --> 07:50:12.040
point doing it if there's an issue with the per

2268
07:50:12.240 --> 07:50:18.360
part of your body. You need to be gentle with

2269
07:50:18.520 --> 07:50:35.159
yourself at all times when relaxing deeply. It's important to

2270
07:50:35.279 --> 07:50:51.040
be kind to yourself. As you notice your mind. How

2271
07:50:51.159 --> 07:50:59.919
much has your mind slowed down since we started this record?

2272
07:51:16.159 --> 07:51:31.759
How came and peaceful is your mind right now? We

2273
07:51:31.799 --> 07:51:37.319
have nothing to think about and just my voice to

2274
07:51:37.520 --> 07:51:48.200
listen to. Because you know, the intention behind this recording

2275
07:51:49.680 --> 07:51:57.240
is relaxation. At the very least, for you to feel

2276
07:51:57.520 --> 07:52:02.319
more relaxed the end of the recording than you did

2277
07:52:02.599 --> 07:52:15.400
at the beginning. At the very least, your mind to

2278
07:52:15.720 --> 07:52:31.919
slow down because your body continues to relax, because that's

2279
07:52:32.319 --> 07:52:47.639
what you want to happen. That's what you expect to

2280
07:52:47.840 --> 07:53:12.240
happen for relaxation to fill your body, maybe calm your

2281
07:53:12.439 --> 07:53:21.279
mind to the point of boredom. When you start maybe

2282
07:53:21.680 --> 07:54:09.119
to drift away. It's almost as if you're moving further

2283
07:54:09.319 --> 07:54:17.560
away from your body in your mind, just leaving that there,

2284
07:54:25.560 --> 07:54:29.840
kind of liking it an escape pod in the spaceship

2285
07:54:30.240 --> 07:54:33.880
a movie, a space movie. You know, when against a

2286
07:54:33.959 --> 07:54:40.799
little part in it. Since the far away from the

2287
07:54:40.919 --> 07:55:49.959
spaceship safe to dream, continue to relax, drifting so slow.

2288
07:56:02.759 --> 07:56:03.639
And be so.

2289
07:56:19.919 --> 07:56:22.240
So relations.

2290
07:56:34.159 --> 07:56:35.040
And be so.

2291
07:56:56.040 --> 07:57:09.880
And focus in on that eating of those individual parts

2292
07:57:10.520 --> 07:57:26.799
of your body that are relaxing one by one. You

2293
07:57:27.000 --> 07:57:39.319
may find that every now and then you realize that

2294
07:57:42.639 --> 07:57:51.240
you aren't listening to my voice because your mind started

2295
07:57:51.439 --> 07:58:05.959
to imagine something different, maybe started to almost move into

2296
07:58:06.919 --> 07:58:15.200
some kind of a dreamy state. And then you become

2297
07:58:15.279 --> 07:58:22.840
aware of my voice again. And even though you may

2298
07:58:24.880 --> 07:58:29.880
want to focus on my voice, you may also wish

2299
07:58:30.240 --> 07:58:43.560
to allow your mind to just drift naturally into that

2300
07:58:43.919 --> 07:59:06.119
space of comfort and safety. As you feel more comfort

2301
07:59:08.000 --> 07:59:21.759
spreading through your body like a warm blanket covering you gently,

2302
07:59:25.799 --> 07:59:43.919
keeping your body at just the perfect temperature, And even

2303
07:59:44.080 --> 07:59:56.080
if you can hear background sounds, they just don't seem

2304
07:59:56.240 --> 08:00:13.200
to matter anymore. There's that sensor peace spreads through your

2305
08:00:13.360 --> 08:00:27.159
mind like a gentle breeze, yet strong enough to blow

2306
08:00:27.279 --> 08:00:47.119
away all negativity, strong enoughter removed from your mind any

2307
08:00:47.279 --> 08:01:02.040
anxiety or stress that was there before, and blow away

2308
08:01:02.319 --> 08:01:16.840
any other thoughts or feelings that just don't fit with

2309
08:01:17.520 --> 08:01:42.560
the sense relaxation that is feeling your body and your mind.

2310
08:01:57.159 --> 08:02:03.880
Unless you focus on your mind count down from ten

2311
08:02:04.240 --> 08:02:12.599
down to one, and with each number you hear, your

2312
08:02:12.799 --> 08:02:40.959
mind will become slightly more relaxed, just just slightly so,

2313
08:02:41.119 --> 08:02:48.159
from ten down to nine, just a slight movement. From

2314
08:02:48.360 --> 08:03:00.599
nine down to eight, just another small change in how

2315
08:03:00.759 --> 08:03:13.759
you feel. Eight down to seven, that feeling is a gap,

2316
08:03:14.680 --> 08:03:20.240
almost like a gap that starts to get wider, the

2317
08:03:20.400 --> 08:03:28.639
gap between those feelings that you used to have in

2318
08:03:28.759 --> 08:03:37.680
your mind compared to the feelings you have there growing now,

2319
08:03:39.400 --> 08:03:49.240
feelings of comfort and security and confidence. And that gap

2320
08:03:49.639 --> 08:03:55.759
becomes wider. Eight down to seven, seven down to six,

2321
08:03:59.400 --> 08:04:04.439
And when you get to five, your mind will start

2322
08:04:04.599 --> 08:04:17.520
to have a certain physical sensation, most like there's a

2323
08:04:17.840 --> 08:04:24.439
magnet outside of your head sucking the tension and the

2324
08:04:24.759 --> 08:04:32.439
stress and any remaining feelings that you don't want, sucking

2325
08:04:32.520 --> 08:04:41.599
them out through your skull. And in down to four

2326
08:04:43.560 --> 08:04:50.360
you can start to really experience that sense of not

2327
08:04:50.680 --> 08:05:00.840
just emptiness, but space, a place full of fresh air,

2328
08:05:05.880 --> 08:05:12.639
place where you can stretch. It's almost as if as

2329
08:05:12.720 --> 08:05:17.880
you go down to four and three, your mind is expanding,

2330
08:05:18.520 --> 08:05:31.560
with this sense of peace and tranquility growing as it

2331
08:05:31.720 --> 08:05:39.520
moves down to When you get to one, your mind

2332
08:05:42.840 --> 08:05:51.400
just feels exactly how you want to feel. It's almost

2333
08:05:54.479 --> 08:06:09.400
perfect fearing, maybe the sensation that you'd like to keep

2334
08:06:12.639 --> 08:06:23.479
a place that's safe, where nothing can affect you at all,

2335
08:06:35.159 --> 08:06:39.880
and you can stay in that a space of comfort

2336
08:06:40.000 --> 08:06:49.720
and confidence, confident in your own ability to create this

2337
08:06:50.639 --> 08:06:56.639
space and this feeling of comfort within your own mind

2338
08:06:58.200 --> 08:07:08.119
just by counting ten down to one. And this is

2339
08:07:08.279 --> 08:07:12.959
something that you can do yourself when you're on your own,

2340
08:07:17.840 --> 08:07:21.759
the time when you can maybe sit down, maybe just

2341
08:07:21.840 --> 08:07:33.919
for a few minutes, close your eyes, just count slowly

2342
08:07:34.560 --> 08:07:49.400
from ten down to one and reexperience these feelings in

2343
08:07:49.520 --> 08:07:58.400
your mind. And when you feel that way in your mind,

2344
08:08:00.159 --> 08:08:14.400
your body copies your mind, and that feeling is spread

2345
08:08:14.639 --> 08:08:21.840
through your spine and your nervous system into every part

2346
08:08:22.159 --> 08:08:33.959
of your body, travels through your blood stream, healing and

2347
08:08:34.159 --> 08:08:54.799
relaxing every particle of your existence. And we can we

2348
08:08:54.919 --> 08:09:02.840
can practice this a few times before the end of

2349
08:09:02.880 --> 08:09:07.639
the recording, and then you can practice on your own

2350
08:09:09.759 --> 08:09:19.479
and each time you count from ten about one, the

2351
08:09:19.680 --> 08:09:34.240
feelings of comfort, calmness, deep deep relaxation becomes stronger and deeper,

2352
08:09:40.959 --> 08:09:50.080
filling your mind and your brain with these positive chemicals.

2353
08:09:51.919 --> 08:10:02.040
The spread throughout your body, relaxing you so quickly, relaxing

2354
08:10:02.200 --> 08:10:13.840
your whole body and mind so very very easily, just

2355
08:10:14.200 --> 08:10:26.520
by counting from ten down to one. So we're going

2356
08:10:26.599 --> 08:10:29.720
to do it now. I'm going to count from ten

2357
08:10:29.959 --> 08:10:34.319
down to one. I'd like you to repeat the number

2358
08:10:34.560 --> 08:10:40.959
after me. So when I say ten, you can just

2359
08:10:41.119 --> 08:10:54.880
repeat to yourself ten. Just notice, be aware of how

2360
08:10:55.119 --> 08:11:06.560
you feel your mind and your body. Then when I

2361
08:11:06.680 --> 08:11:22.840
say nine, you can repeat to yourself nine again, noticing

2362
08:11:24.360 --> 08:11:32.840
the increase in comfort and calmness in your mind and

2363
08:11:33.240 --> 08:11:44.959
in your body. The same when I say eight, when

2364
08:11:45.040 --> 08:12:00.520
I say seven, six, when I say five, four, when

2365
08:12:00.560 --> 08:12:12.319
I say three, two, and lastly when I say one,

2366
08:12:14.759 --> 08:12:25.680
you can repeat that number. Now. Of course, when you

2367
08:12:26.959 --> 08:12:32.279
do this on your own without listening to me, you

2368
08:12:32.439 --> 08:12:39.200
can say the numbers or whatever speed that you feel

2369
08:12:40.159 --> 08:12:48.880
is necessary for you, so you can adapt. So if

2370
08:12:48.959 --> 08:12:53.200
you feel you want to say the numbers ten down

2371
08:12:53.360 --> 08:12:59.799
to one faster than I do, then you go ahead

2372
08:12:59.799 --> 08:13:03.319
and do that. Or if you feel when you do

2373
08:13:03.439 --> 08:13:10.279
it yourself that you'd like to have more space between

2374
08:13:10.439 --> 08:13:17.200
the numbers, maybe take a lot longer to get from

2375
08:13:17.400 --> 08:13:27.599
ten all the way down to one. That's your choice

2376
08:13:27.720 --> 08:13:40.279
also to do. So, I'm going to count from ten

2377
08:13:40.520 --> 08:13:49.479
down to one, and when I get to one, that

2378
08:13:49.639 --> 08:13:55.360
will be the end of this recording, unless, of course,

2379
08:13:55.439 --> 08:14:07.479
you're listening with music, and the music will continue. Ten

2380
08:14:19.959 --> 08:19:14.880
nine eight seven, twenty ninety eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2381
08:19:19.599 --> 08:20:04.799
twelve eleven ten nine eight seven, six, five, all three

2382
08:20:09.840 --> 08:20:33.400
two one. Now open your eyes, noticing how you physically

2383
08:20:33.520 --> 08:20:42.520
feel having counted down from twenty to one, allowing stress

2384
08:20:42.639 --> 08:20:46.520
and tension to leave through your fingertips and your toes.

2385
08:20:48.040 --> 08:20:52.759
And as you focus on your fingertips, maybe they feel

2386
08:20:52.759 --> 08:20:59.560
a little bit tingly, which is I suppose quite an understanding.

2387
08:20:59.639 --> 08:21:04.799
Consider the tension has been exiting your body through your fingertips.

2388
08:21:11.279 --> 08:21:13.240
So now I'm going to count from twenty down to

2389
08:21:13.360 --> 08:21:20.599
one again. This time you got to feel relief of

2390
08:21:20.759 --> 08:21:26.439
tension and stress and the anxiety that you may have

2391
08:21:31.119 --> 08:21:39.520
leaving through your stomach. Just leaving through your stomach, almost

2392
08:21:39.560 --> 08:21:45.319
as if it's just releasing the whole of your stomach.

2393
08:21:46.159 --> 08:21:51.000
You'll navel to just above your chest or below your chest,

2394
08:21:51.119 --> 08:21:55.680
rather so surrounding your belly button area, the whole area

2395
08:21:57.799 --> 08:22:02.400
you can feel the tension of your body where it's left,

2396
08:22:02.680 --> 08:22:07.959
Just releasing from that area, and you may notice that

2397
08:22:08.119 --> 08:22:14.360
your stomach will become very relaxed as I countdown from

2398
08:22:14.439 --> 08:23:47.599
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two,

2399
08:23:57.880 --> 08:23:59.959
and you can open your eyes again. If you chew,

2400
08:24:00.720 --> 08:24:04.279
you can just keep them closed because it feels relaxing.

2401
08:24:06.599 --> 08:24:11.720
Just notice how your stomach feels. I notice as your focus.

2402
08:24:11.959 --> 08:24:17.200
Just do a little scan of your body. Just notice

2403
08:24:17.240 --> 08:24:30.319
how your body feels. Focus in upper body, your back, chest, stomach, legs, arms, hands, feet,

2404
08:24:33.360 --> 08:24:40.279
just noticing, and you know, you may start to feel

2405
08:24:42.799 --> 08:24:46.560
more of a sense of tiredness, which may be the

2406
08:24:46.680 --> 08:24:52.720
reason you're listening to this recording because you would like

2407
08:24:52.959 --> 08:25:02.439
to let go completely of everything and head off into

2408
08:25:02.520 --> 08:25:17.520
a nice, natural, calm, relaxing sleep. So now we're going

2409
08:25:17.599 --> 08:25:27.040
to focus on your forehead, and if you choose, you

2410
08:25:27.119 --> 08:25:32.200
can incorporate your eyes in this focus as well. Your

2411
08:25:32.279 --> 08:25:38.840
forehead and your eyes, it's that whole area basically almost

2412
08:25:38.919 --> 08:25:41.639
as if you were wearing a mask, you know, like

2413
08:25:41.799 --> 08:25:46.919
a I don't know, a batman mask or something or

2414
08:25:49.040 --> 08:25:52.000
I'm trying to zorro or something. You know, the kind

2415
08:25:52.040 --> 08:25:55.200
of mask that covers your eyes but also covers quite

2416
08:25:55.200 --> 08:26:02.040
a lot of the forehead. Focusing on that area, because

2417
08:26:02.080 --> 08:26:05.400
that's the area that we're now going to release tension

2418
08:26:05.639 --> 08:26:11.159
and stress from your mind and your brain, from your mind,

2419
08:26:11.279 --> 08:26:15.520
and any tension that you may have remaining your face,

2420
08:26:16.560 --> 08:26:21.240
in your neck and your jaw and your eyes, your

2421
08:26:21.360 --> 08:26:28.040
forehead or your scalp. So basically any tension within your

2422
08:26:28.200 --> 08:26:36.479
head area, including your mind and your brain, and that's

2423
08:26:36.560 --> 08:26:40.840
going to be released through your forehead and your eyes.

2424
08:26:44.799 --> 08:26:48.560
As I count down again from twenty down to one

2425
08:26:51.040 --> 08:28:17.520
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2426
08:28:21.680 --> 08:28:46.919
three two one, noticing and she scan your face with jaw,

2427
08:28:47.520 --> 08:28:56.319
your eyes, the cheapens, your ears, the forehead, your scalp,

2428
08:28:57.919 --> 08:29:02.240
you make back, your neck, in the front of your neck,

2429
08:29:03.200 --> 08:29:08.520
the side of your neck, and the throat m hm.

2430
08:29:11.799 --> 08:29:19.720
Noticing being aware of the comfort increased, be in the

2431
08:29:22.119 --> 08:29:28.520
relaxation not just in your head and neck and mind,

2432
08:29:29.520 --> 08:29:38.279
also the rest of your body. Just notice how loose

2433
08:29:39.799 --> 08:29:46.279
and calm you feel. And how easily it is to

2434
08:29:46.520 --> 08:30:13.560
just let go completely, Let go completely, how easily That's

2435
08:30:13.560 --> 08:30:16.599
what I'm going to do now, is I wanted to

2436
08:30:16.720 --> 08:30:24.279
focus on the top of your head and am we're

2437
08:30:24.279 --> 08:30:33.040
going to allow every last piece of tension or stress

2438
08:30:33.279 --> 08:30:39.040
of mind be lingering or hiding in your body or

2439
08:30:39.200 --> 08:30:46.759
mind or head to just be sucked out on the

2440
08:30:46.880 --> 08:30:56.479
top of your head and released into the air. I'm

2441
08:30:56.799 --> 08:31:03.080
sucked out into the clouds. Imagine a being cloud above

2442
08:31:03.119 --> 08:31:08.599
your head and it's like a whirlpool, and this can

2443
08:31:08.880 --> 08:31:15.720
suck that tension out the top of your head and

2444
08:31:15.959 --> 08:31:25.240
just take it away good your focus. Imagine an opening

2445
08:31:25.400 --> 08:31:29.240
on the top of your head with that tension and

2446
08:31:29.479 --> 08:31:35.279
stress and in remaining issues maybe worries of concerns that

2447
08:31:35.520 --> 08:31:39.200
have no use to you. Now you can all be

2448
08:31:39.520 --> 08:31:44.080
sucked down at the top of your head and taken away.

2449
08:31:46.080 --> 08:31:50.360
As I count down again from twenty down to one

2450
08:31:53.919 --> 08:32:44.840
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thteen.

2451
08:32:49.599 --> 08:33:38.479
Twelve, even, ten, nine, eight, seven, six, five, four.

2452
08:33:42.319 --> 08:34:18.040
Three, one breathe, I'm noticing how you feel, how relaxed

2453
08:34:18.439 --> 08:34:31.400
and calm you physically and mentally feel right now, how

2454
08:34:32.439 --> 08:34:41.279
peace so your mind feels it feels so nice to

2455
08:34:41.520 --> 08:34:50.119
just let go, to give yourself some space to breathe easily,

2456
08:34:52.040 --> 08:35:00.240
to think calmly, and just to take a break from

2457
08:35:01.919 --> 08:35:08.279
all that pointless worry and concerns about things that you

2458
08:35:08.360 --> 08:35:18.439
don't need to think about right now, because this is

2459
08:35:18.639 --> 08:35:23.479
your time to let go. This is your space to

2460
08:35:23.799 --> 08:35:34.279
enjoy feeling deeply relaxed, peaceful in your mind, relaxed in

2461
08:35:34.400 --> 08:35:44.119
your body. They can feel so good, so nice to

2462
08:35:44.520 --> 08:35:52.360
just not have to do anything to be able to

2463
08:35:53.680 --> 08:36:06.840
really enjoy that serenity comes letting go completely that peacefulness

2464
08:36:07.040 --> 08:36:24.919
that comes with being in this peaceful space. And you

2465
08:36:25.040 --> 08:36:29.840
can keep this sense of calmness for as long as

2466
08:36:30.159 --> 08:36:43.200
you choose. If you choose to drift off into deep,

2467
08:36:44.080 --> 08:36:52.799
healing natural sleep, then you can do that. It's completely

2468
08:36:53.479 --> 08:37:00.880
up to you, and you can keep this feeling of

2469
08:37:01.040 --> 08:37:06.880
calmness physically and in your mind as long as you

2470
08:37:07.119 --> 08:37:24.040
choose to feel completely relaxed, completely relax And I'd like

2471
08:37:24.159 --> 08:37:30.240
you to make up your mind that you're going to relax,

2472
08:37:38.840 --> 08:37:41.599
and I want to explore that with you. What it

2473
08:37:41.759 --> 08:37:49.119
feels like when you actually decide that you're going to relax,

2474
08:37:50.799 --> 08:37:57.360
not forcing yourself, but giving yourself that yes, it is

2475
08:37:57.439 --> 08:38:02.439
a command, really, isn't it When you're telling yourself relax

2476
08:38:04.639 --> 08:38:09.880
in a gentle but firm way, that only you can

2477
08:38:10.000 --> 08:38:14.919
really tell yourself in that way. You can't really have

2478
08:38:15.000 --> 08:38:19.680
someone else saying to you, now it relax, relax, you know,

2479
08:38:20.639 --> 08:38:23.919
and it needs to be gentle, But you can't someone

2480
08:38:23.959 --> 08:38:30.959
else can't really have the same the same kind of

2481
08:38:31.599 --> 08:38:40.520
influence or power that you have over your own physicality,

2482
08:38:41.360 --> 08:38:51.040
over how you feel, because when you say it to yourself,

2483
08:38:52.319 --> 08:38:59.279
it means more. It's personal, and your brain and your

2484
08:38:59.639 --> 08:39:03.639
unco and just mind and your body listens to what

2485
08:39:03.919 --> 08:39:10.000
you say. So, for example, we'll test it out. We'll

2486
08:39:10.040 --> 08:39:12.759
do a little test, a few little tests along the way,

2487
08:39:14.119 --> 08:39:19.279
and you can get more of an idea of the force,

2488
08:39:20.240 --> 08:39:26.959
a positive force that you can have in creating a

2489
08:39:27.119 --> 08:39:31.080
sense of comfort and relaxation in your body and your

2490
08:39:31.159 --> 08:39:40.479
mind quite quickly just by you telling yourself to relax.

2491
08:39:45.159 --> 08:39:48.759
So I'm going to start by let's focus on your hands.

2492
08:39:52.439 --> 08:39:54.599
To focus on your hands, and just tell your hands

2493
08:39:55.000 --> 08:40:00.919
to relax, and just say relax. As you focus on

2494
08:40:01.040 --> 08:40:07.959
your hands, you could say, my hands are relaxed, or

2495
08:40:08.000 --> 08:40:12.119
I want my hands to relax. But I think if

2496
08:40:12.119 --> 08:40:18.840
you actually do it directly by focusing and imagining that

2497
08:40:18.959 --> 08:40:22.720
your hands can hear what you're saying, you know, like

2498
08:40:22.759 --> 08:40:28.000
they've got little ears, which is a little weird. So

2499
08:40:28.279 --> 08:40:45.119
talking to your hands and just say relax, medicine. Now

2500
08:40:45.200 --> 08:41:00.119
your hands start to relax. Now focus on your your

2501
08:41:00.200 --> 08:41:04.240
eyes and tell your eyes to relax. You just say

2502
08:41:04.279 --> 08:41:10.560
in the same word relax and find the right tone

2503
08:41:11.119 --> 08:41:17.080
for you. You know, I might say relax, but you

2504
08:41:18.080 --> 08:41:25.560
you might say relax or relax. You know, you might

2505
08:41:25.639 --> 08:41:32.000
say it differently to yourself, and that's important for you

2506
08:41:32.880 --> 08:41:38.479
to gauge what feels right for you. To just tell

2507
08:41:38.560 --> 08:41:44.479
your eyes to relax, whilst focusing on your eyes, your eyelids,

2508
08:41:44.639 --> 08:41:50.000
the muscles around your eyes, your eyebrows, and just tell

2509
08:41:50.080 --> 08:42:25.200
your eyes directly relax now. Now, I just did that myself,

2510
08:42:25.599 --> 08:42:35.400
And sometimes you may feel that you need a bit

2511
08:42:35.520 --> 08:42:41.240
more time or the different parts to relax, you know,

2512
08:42:41.360 --> 08:42:45.840
because I start talking again and maybe that part hasn't

2513
08:42:45.919 --> 08:42:49.119
relaxed fully. But what will happen is that we'll just

2514
08:42:49.240 --> 08:42:53.880
continue to relax even though I'm talking. And that's happened

2515
08:42:54.000 --> 08:43:01.200
with my eyes. Something else I noticed is when I

2516
08:43:01.279 --> 08:43:05.479
started focused on my eyes, that actually almost became they

2517
08:43:05.560 --> 08:43:08.319
got worse before they got better in a way. So

2518
08:43:08.680 --> 08:43:11.759
I felt a degree of tension growing in my eyes

2519
08:43:13.400 --> 08:43:17.759
and then disappearing. So I think what that was really

2520
08:43:18.000 --> 08:43:23.880
was just me becoming more aware of the tension that

2521
08:43:24.080 --> 08:43:28.200
was already there that I wasn't. I wasn't focused on

2522
08:43:28.319 --> 08:43:35.880
it before, so I wasn't really acknowledging it or really

2523
08:43:37.479 --> 08:43:51.439
conscious to those feelings. Yeah, my eyes still continuing to relax,

2524
08:43:52.080 --> 08:43:57.759
as well as my hands. Actually, my hands had got

2525
08:43:57.799 --> 08:44:04.000
a certain kind of energy, like not buzzing, but I

2526
08:44:04.080 --> 08:44:09.200
can kind of fuel a degree of energy in my hands.

2527
08:44:12.400 --> 08:44:17.119
Maybe that's where the tension is being released. Maybe that's

2528
08:44:17.240 --> 08:44:27.080
causing that. The next part, I think we should focus

2529
08:44:27.159 --> 08:44:29.520
on the back of the neck. That's a part which

2530
08:44:29.639 --> 08:44:34.360
quite often, well for me, holds tension. I don't know

2531
08:44:34.439 --> 08:44:38.279
about it for yourself, but I think it's quite a

2532
08:44:38.479 --> 08:44:45.919
standard place where tension is sometimes held. So, and I'm

2533
08:44:46.000 --> 08:44:49.080
doing exactly what you're doing as you do it as well,

2534
08:44:49.240 --> 08:44:53.159
so I'm telling my body parts to relax as well.

2535
08:44:53.959 --> 08:44:56.119
So if you tell your neck at the back of your.

2536
08:44:56.080 --> 08:44:58.680
Neck, focus on the back of your neck, and just

2537
08:44:58.799 --> 08:45:05.959
say relax in your own words, in your own tone,

2538
08:45:06.360 --> 08:45:09.200
in your own voice. You can say out loud, or

2539
08:45:09.240 --> 08:45:13.639
you can just say it to yourself internally. But you're

2540
08:45:13.759 --> 08:45:18.159
focusing and you're saying it literally to the back of

2541
08:45:18.240 --> 08:45:21.119
your neck, as if the back of your neck can

2542
08:45:21.200 --> 08:45:27.919
actually hear what you're saying. So do that now, Just

2543
08:45:28.000 --> 08:45:32.119
say it, relax to the back of your neck, and

2544
08:45:32.240 --> 08:46:13.799
I'll do the same. Now, what I noticed, and you

2545
08:46:14.000 --> 08:46:18.599
may have had similar thing is, even though I was

2546
08:46:18.720 --> 08:46:27.479
focusing on the back of my neck, other parts started to,

2547
08:46:30.520 --> 08:46:34.119
I don't know, show themselves to me, or maybe because

2548
08:46:34.159 --> 08:46:37.040
they want to be relaxed as well. But I started

2549
08:46:37.240 --> 08:46:41.319
noticing the feelings in my shoulders, attention in my shoulders

2550
08:46:41.639 --> 08:46:48.360
and in my upper back. Whether that was because my

2551
08:46:48.919 --> 08:46:52.759
back of my neck was saying, well, I'm pretty much okay.

2552
08:46:54.360 --> 08:47:03.759
It's the other parts that need attention, but my lobe,

2553
08:47:03.919 --> 08:47:07.759
my back of my neck is still relaxing. But I

2554
08:47:07.959 --> 08:47:14.720
just became more aware of other parts that needed attention. Now,

2555
08:47:14.799 --> 08:47:19.720
this might happen, and it's not. It doesn't mean that

2556
08:47:19.799 --> 08:47:24.319
it's going wrong. It just means you're being notified with

2557
08:47:25.319 --> 08:47:33.080
more places that also want to feel relaxed. So I'm

2558
08:47:33.159 --> 08:47:37.319
going to focus on my upper back, so you can

2559
08:47:37.400 --> 08:47:43.200
do the same, even if you don't have any feelings

2560
08:47:43.240 --> 08:47:48.159
of tension that obvious in your upper back, if you

2561
08:47:48.360 --> 08:47:53.319
just focus on your back and the whole area from

2562
08:47:53.400 --> 08:47:57.959
the shoulder blades down to the middle of your back

2563
08:47:58.400 --> 08:48:02.479
and the spine. And with me, it's more the shoulder

2564
08:48:02.520 --> 08:48:10.319
placed more. Yeah, that's the parts they really.

2565
08:48:12.159 --> 08:48:13.840
Sort of giving me.

2566
08:48:15.560 --> 08:48:19.639
The not that it needs to relax in the Sound's

2567
08:48:19.639 --> 08:48:23.080
gonna ask that part to relax, and you can do.

2568
08:48:23.159 --> 08:48:23.959
The same now.

2569
08:48:34.959 --> 08:48:50.880
Relaxed out the back. There's something strange happened there. And

2570
08:48:51.040 --> 08:48:57.840
this often happens. I've been doing this for over sixteen

2571
08:48:57.959 --> 08:49:06.000
years or something, and then one surprised but amazed, really bad.

2572
08:49:08.279 --> 08:49:12.599
There can be a feeling. So when I was focusing

2573
08:49:12.680 --> 08:49:15.520
on the back of my neck, my upper back was

2574
08:49:16.439 --> 08:49:20.639
starting to feel quite stressed and in need of attention.

2575
08:49:23.080 --> 08:49:26.159
As soon as I started talking to you about my

2576
08:49:26.319 --> 08:49:31.200
upper back and talking about, you know, getting ready to

2577
08:49:31.560 --> 08:49:36.319
ask the upper back to relax, my the back already

2578
08:49:36.439 --> 08:49:42.159
started to relax. It's almost as if it doesn't need

2579
08:49:42.319 --> 08:49:52.319
to hear the words, just needs attention, just needs to

2580
08:49:52.400 --> 08:50:04.840
be noticed and that is something that often happens in

2581
08:50:05.720 --> 08:50:12.639
this type of situation is when you start to relax

2582
08:50:14.200 --> 08:50:17.479
a couple of parts of your body, as we've done

2583
08:50:17.599 --> 08:50:23.840
with our hands, their eyes and the eyelids, and now

2584
08:50:25.119 --> 08:50:32.799
back of the neck, top of the bag of the back,

2585
08:50:34.159 --> 08:50:38.119
the rest of the body seems to just take notice

2586
08:50:40.880 --> 08:50:49.119
and decide in its own way to start relaxing. Other

2587
08:50:49.279 --> 08:50:59.119
parts of your body start to just become looser. I

2588
08:50:59.240 --> 08:51:01.880
suppose it's kind of like a bit of an avalanche,

2589
08:51:02.080 --> 08:51:06.799
you know, the little ball starts rolling, and before you

2590
08:51:06.919 --> 08:51:09.919
know it, the whole of your body is completely relaxed

2591
08:51:10.000 --> 08:51:26.680
and can't And if you focus on your face, you

2592
08:51:26.799 --> 08:51:34.360
focus on your eyes, your eyelids, your eyebrowns, and the

2593
08:51:34.520 --> 08:51:43.080
muscles around your eyes, maybe you start to notice that

2594
08:51:44.880 --> 08:51:49.919
your forehead is more relaxed than it was. Maybe your

2595
08:51:50.040 --> 08:51:55.840
face is more relaxed. I would say, my entire face

2596
08:51:56.000 --> 08:52:10.599
is a lot more relaxed than it was. So you're

2597
08:52:10.639 --> 08:52:17.119
going to focus now on your shoulders again, just like before.

2598
08:52:18.479 --> 08:52:21.799
Just tell your shoulders, I mean you can't do them

2599
08:52:21.840 --> 08:52:24.040
in the digity. You can do the right shoulder and

2600
08:52:24.119 --> 08:52:28.439
your shoulder, I just gen do both at the same time.

2601
08:52:30.520 --> 08:52:33.759
Just tell your shoulders as you focus on them in

2602
08:52:33.840 --> 08:52:39.959
your mind, focus on how you feel, maybe you can

2603
08:52:40.319 --> 08:52:47.040
see them in your mind's eye. Just tell your shoulders

2604
08:52:50.799 --> 08:53:42.279
to relax as nice as they relax. But I do notice,

2605
08:53:43.959 --> 08:53:50.720
I mean, especially with my back, is the connection between

2606
08:53:50.919 --> 08:53:55.759
the different parts, the back of the shoulders, the neck

2607
08:54:01.319 --> 08:54:05.759
being all connected and being such a large part of

2608
08:54:05.840 --> 08:54:12.119
your body, it's almost hard to separate them from each other.

2609
08:54:17.560 --> 08:54:20.400
And my lower back has started to relax on the say,

2610
08:54:26.639 --> 08:54:31.360
maybe I'm going too slow, and that could be an

2611
08:54:31.400 --> 08:54:38.840
issue because we all go at different speeds. And the

2612
08:54:39.000 --> 08:54:41.880
idea at the beginning of this recording was for you

2613
08:54:42.080 --> 08:54:56.919
to be able to just say to yourself, relax without

2614
08:54:57.119 --> 08:55:03.479
focusing on any particular party your body. Because when you

2615
08:55:03.639 --> 08:55:14.479
know that, telling your hands to relax and your hands relax,

2616
08:55:17.080 --> 08:55:23.720
you tell your eyelids and your eyes, the muscles around

2617
08:55:23.880 --> 08:55:33.319
your eyes and your eyebrows to relax, and they relax.

2618
08:55:39.080 --> 08:55:50.240
You tell the back of your neck to relax and

2619
08:55:50.759 --> 08:56:18.080
it relaxes. You tell your up back to relax and

2620
08:56:18.319 --> 08:57:06.119
it relaxes. Theoria's shoulders to relax and they relax. When

2621
08:57:06.159 --> 08:57:10.240
you told your hands to relax, they relaxed, and they

2622
08:57:10.360 --> 08:57:23.959
continued to relax. When you told your eyelids, the muscles

2623
08:57:24.040 --> 08:57:34.479
around your eyes, your eyebrows, to relax, they relaxed and

2624
08:57:34.799 --> 08:57:46.000
continue to relax. When you told the back of your neck,

2625
08:57:47.360 --> 08:57:53.119
focused on the back of your neck and told it

2626
08:57:53.279 --> 08:58:12.840
to relax, they relaxed and continued to relax. And you

2627
08:58:13.000 --> 08:58:23.080
told your alca back to relax, be relaxed, and continued

2628
08:58:25.639 --> 08:58:39.400
to relax. That's with your shoulders. You told your shoulders

2629
08:58:39.479 --> 08:58:52.840
to relax, and your shoulders relaxed and continued to relax.

2630
08:58:58.479 --> 08:59:03.439
And it's not just that, it's.

2631
08:59:06.119 --> 08:59:10.560
But the rest of your body has also been listening,

2632
08:59:12.240 --> 08:59:18.319
and no relaxation has been spreading. So from your eyes

2633
08:59:18.680 --> 08:59:26.080
to relaxation spread to your forehead, around your face, into

2634
08:59:26.159 --> 08:59:40.040
your skin, into your jaw, into the front and sides

2635
08:59:40.119 --> 08:59:44.880
of your neck, all the way down your chest and stomach,

2636
08:59:51.560 --> 08:59:58.680
your relaxed hands and shoulders, leats up through your arms

2637
08:59:59.360 --> 09:00:07.520
relaxed the full arms, your upper arms, elbows, your wrists,

2638
09:00:11.159 --> 09:00:27.840
letting go the lower bang, your hips start exploying, and

2639
09:00:28.240 --> 09:00:36.919
just start to relax and continue in the comfort. Spreading

2640
09:00:37.040 --> 09:00:45.840
through your legs all the way down to your ankles,

2641
09:00:51.080 --> 09:00:55.080
the tops of your feet, the side of your feet

2642
09:00:56.919 --> 09:01:07.799
and the bottoms of your feet, relaxing into your toes.

2643
09:01:11.599 --> 09:01:36.479
Each tone relaxing became plase, and if your body relaxes more,

2644
09:01:37.000 --> 09:01:52.240
your mind becomes slow, peaceful.

2645
09:01:59.439 --> 09:02:07.360
To the poor where if you choose to go the sap,

2646
09:02:12.680 --> 09:02:15.599
you can easily do that.

2647
09:02:21.240 --> 09:02:31.840
Easy to doing because there's nothing going on in your mind.

2648
09:02:35.560 --> 09:03:16.680
The phrase peaceful your body continues to rides with that

2649
09:03:16.959 --> 09:03:24.439
connection between your body relaxing. The word that you say

2650
09:03:24.720 --> 09:03:38.520
to yourself, relax means that you don't need to focus

2651
09:03:38.680 --> 09:03:45.720
on just one part. You can just focus on your

2652
09:03:46.000 --> 09:04:00.520
entire body saying the powerful words.

2653
09:04:10.240 --> 09:04:11.080
And there's uh.

2654
09:04:12.799 --> 09:04:25.880
Those are miniar sensations of comfort spreading throughout your body,

2655
09:04:31.240 --> 09:04:42.599
loosing and calming and healing every part to your body,

2656
09:04:45.599 --> 09:04:51.959
heaving more wholaxed.

2657
09:05:06.680 --> 09:05:10.400
So all you need to do from now on is just.

2658
09:05:12.240 --> 09:05:46.439
Telling yourself lights was feating completely now fool, come so

2659
09:05:51.200 --> 09:07:16.720
starting now with number twenty nineteen eighteen seventeen sixteen fifty foot.

2660
09:07:46.919 --> 09:10:35.559
But oh well, attatatatatatatas.

2661
09:11:20.519 --> 09:12:46.839
Y u.

2662
09:13:27.239 --> 09:15:18.839
H attatatatata.

2663
09:16:52.400 --> 09:17:30.800
Y u.

2664
09:18:16.599 --> 09:20:04.199
H one two camps down ten to one nine eight

2665
09:20:07.040 --> 09:20:31.839
seven six five four three two one, And maybe that

2666
09:20:32.040 --> 09:20:36.160
was a bit too quick in order to relax. Maybe

2667
09:20:36.199 --> 09:20:40.519
it's a bit too fast for you to notice the

2668
09:20:41.800 --> 09:20:48.639
calming of your body, maybe even a little bit of

2669
09:20:48.760 --> 09:20:52.680
pressure there, Like you're counting down from ten to one.

2670
09:20:52.760 --> 09:20:56.040
What do you expect me to do? Man, expect me

2671
09:20:56.160 --> 09:21:05.879
to stick with floppy just because you're counting out? If

2672
09:21:05.919 --> 09:21:09.279
you try it again, but this time, I'll go this

2673
09:21:09.599 --> 09:21:16.760
lower this time, and you focus on the whole of

2674
09:21:16.839 --> 09:21:23.639
your body before we focus on your legs. Just notice

2675
09:21:25.239 --> 09:21:37.959
how your body does start to feel more relaxed with

2676
09:21:39.279 --> 09:22:32.199
every number that I count down ten nine, at eight, seven, six, five, four,

2677
09:22:39.639 --> 09:23:31.080
three two one, you just notice how how you feel generally,

2678
09:23:31.519 --> 09:23:42.879
how your body feels. It's not necessarily even about yeah,

2679
09:23:45.400 --> 09:23:52.639
counting down from ten to one. It's that space that

2680
09:23:52.800 --> 09:24:11.519
you have, that space between being active physically or mentally,

2681
09:24:12.839 --> 09:24:22.800
just sitting or lying down, just being there, not doing anything,

2682
09:24:23.000 --> 09:24:29.599
not saying anything, not deeding to think about anything. So

2683
09:24:30.319 --> 09:24:34.000
it opens up a space known a bit of a space,

2684
09:24:35.000 --> 09:24:44.599
the gap. And the more I cam down for the

2685
09:24:44.680 --> 09:24:52.160
tent to work, the bigger that gap becomes. So there's

2686
09:24:52.239 --> 09:25:04.319
that gap of calmness, of comfort and relaxation. It's a

2687
09:25:04.480 --> 09:25:18.480
nice feeling and it moves those stresses or discomforts physically

2688
09:25:18.680 --> 09:25:37.680
or emotionally, moves them away, allows you to just slow down.

2689
09:25:41.279 --> 09:25:43.760
So I'm going to count again from ten down to one,

2690
09:25:44.199 --> 09:25:54.400
and notice that gap widening, the gap, And as it widens,

2691
09:25:54.480 --> 09:26:00.839
it's almost like the stress and attention falls into the cap.

2692
09:26:14.319 --> 09:27:10.319
It gives you that distance and space. Now ten nine, eight, seven, six, five,

2693
09:27:21.519 --> 09:28:31.519
four three one, And how did you What do you feel.

2694
09:28:33.480 --> 09:28:33.639
Now?

2695
09:28:46.400 --> 09:28:58.160
Can you notice that? Do you feel in calm? Do

2696
09:28:58.319 --> 09:29:27.000
you feeling more relaxed? As we now focus on your legs.

2697
09:29:28.599 --> 09:29:49.120
That's your legs. We're just gonna start with focusing on

2698
09:29:49.639 --> 09:30:08.760
your thighs. Of course, it's not the most exciting thing

2699
09:30:08.919 --> 09:30:15.480
to be doing because I'm sure like most of your

2700
09:30:15.519 --> 09:30:27.959
body is not not going on right now. Just focusing

2701
09:30:28.599 --> 09:30:34.199
on the hole of your thighs, the tops of your thighs,

2702
09:30:35.000 --> 09:30:40.319
the sides of your thighs, the bottoms of your thighs,

2703
09:30:41.839 --> 09:30:47.400
the outer thighs and inner thighs. Basically the hole of

2704
09:30:47.440 --> 09:30:55.279
your thigh that leads into your hip and it goes

2705
09:30:56.319 --> 09:30:57.319
down to your.

2706
09:30:59.279 --> 09:30:59.879
Knee joint.

2707
09:31:05.120 --> 09:31:12.360
Now, this is a big area. It's a very heavy area,

2708
09:31:13.160 --> 09:31:19.599
very strong, probably the strongest muscles in your body or

2709
09:31:19.680 --> 09:31:20.400
in your thighs.

2710
09:31:30.599 --> 09:31:31.480
But I don't think we.

2711
09:31:33.279 --> 09:31:45.800
Perhaps would give enough attention to ad thighs. Perhaps we

2712
09:31:45.959 --> 09:31:56.599
don't they acknowledge how important our thighs are to our lives,

2713
09:32:08.120 --> 09:32:17.519
how much they actually do for us walker our lives.

2714
09:32:24.680 --> 09:32:30.559
And it may seem sound really weird, but I need

2715
09:32:30.639 --> 09:32:38.760
that all of our body parts, especially advice needs some TLC.

2716
09:32:42.120 --> 09:33:02.360
I love shown the acknowledgement. Thank you gratitude for what

2717
09:33:02.519 --> 09:33:12.080
advice do for us. And I know this may sound

2718
09:33:12.160 --> 09:33:17.480
that is strange, and maybe you think, why am I

2719
09:33:18.239 --> 09:33:20.919
surely how I should be able in the garden hugging

2720
09:33:21.000 --> 09:33:28.879
a tree or something. Wow, it's hard to set a

2721
09:33:28.959 --> 09:33:32.680
microphone up on a tree. That's why I'm doing this indoors.

2722
09:33:32.680 --> 09:33:36.000
Otherwise I would be outside of hugging a tree. Now

2723
09:33:36.199 --> 09:33:45.040
I can't see the television from the tree. You move

2724
09:33:45.120 --> 09:33:50.120
down to your knees, you gain such an important part.

2725
09:33:54.360 --> 09:33:58.599
And I think we don't necessarily I want to speak

2726
09:33:58.680 --> 09:34:06.000
to myself here. I don't necessarily appreciate all that my

2727
09:34:06.199 --> 09:34:11.319
needs do for me until I have a problem with

2728
09:34:11.480 --> 09:34:16.959
my need. Occasionally, if either maybe I'll bash it or

2729
09:34:17.959 --> 09:34:25.000
it's aching for some reason, it's then that I realize how.

2730
09:34:25.040 --> 09:34:25.800
Much it does.

2731
09:34:27.440 --> 09:34:30.680
You know, the benefit of being able to use my

2732
09:34:30.959 --> 09:34:40.599
legs without any kind of physical discomfort is a beautiful

2733
09:34:40.680 --> 09:34:49.919
thing that's possibly not appreciated until it's temporarily removed. You

2734
09:34:50.000 --> 09:34:59.720
know that's comfort. Don't you focus on these regardless of

2735
09:34:59.839 --> 09:35:05.400
how your knees feel. You can have that sense of

2736
09:35:06.760 --> 09:35:11.680
gratitude and love to your needs all that they do

2737
09:35:11.919 --> 09:35:24.879
for you, and you can still have that attention on

2738
09:35:25.040 --> 09:35:31.680
your thighs. Maybe notice how your thighs feel. Maybe you've

2739
09:35:31.879 --> 09:35:49.480
noticed that they are relaxing more deeply as you focus

2740
09:35:49.639 --> 09:35:55.440
now on the bottoms of your lex machines and your

2741
09:35:55.519 --> 09:36:04.519
carto bottles, or the bones between your needs. Your feet incorporates,

2742
09:36:04.519 --> 09:36:15.839
and course, your ankles so important. Can anyone that's had

2743
09:36:16.720 --> 09:36:20.199
even like the slightest sprain of an ankle?

2744
09:36:21.160 --> 09:36:26.680
Who knows how how much we take our.

2745
09:36:26.839 --> 09:36:35.319
Endkles are granted, And it's kind of strange in a

2746
09:36:35.360 --> 09:36:40.919
way when you think that. You know, logically, our wrists

2747
09:36:41.120 --> 09:36:43.959
are a lot thinner than the rest of our arms,

2748
09:36:45.120 --> 09:36:48.599
which is okay, it doesn't I can't see any problem

2749
09:36:48.639 --> 09:36:54.160
with that, you know, just picking stuff up back ankles

2750
09:36:55.959 --> 09:37:05.879
so much thinner than the rest of our legs, and

2751
09:37:06.040 --> 09:37:11.239
from a physics perspective, a logical even doesn't really make sense.

2752
09:37:12.599 --> 09:37:19.959
For all, this weight will ultimately be resting on your

2753
09:37:20.040 --> 09:37:30.639
ankles then leading to your feet, a thin area, thin

2754
09:37:30.760 --> 09:37:40.000
bo Yeah, it does so much great work. Supports us,

2755
09:37:40.120 --> 09:37:41.000
supports our.

2756
09:37:40.959 --> 09:37:53.120
Body for a lifetime, helps us to balance, helps you to.

2757
09:37:57.080 --> 09:38:06.760
Get around and be mobile. There's the calf muscles. Of course,

2758
09:38:11.839 --> 09:38:14.360
when I was younger, I couldn't see the point of

2759
09:38:14.440 --> 09:38:20.319
craff muscles. I didn't seem to do anything. Okay, if

2760
09:38:20.360 --> 09:38:23.959
I walked around on tiptoes, then my cloth muscles get

2761
09:38:24.000 --> 09:38:24.400
some work.

2762
09:38:25.800 --> 09:38:28.360
But of course that's not true. The calf muscles are

2763
09:38:28.440 --> 09:38:32.080
being used whenever we use our legs.

2764
09:38:37.440 --> 09:38:50.040
And your shins there to protect your lower legs. Shaped

2765
09:38:50.080 --> 09:38:54.800
in a way, the most is a protector as a bone,

2766
09:39:02.400 --> 09:39:14.519
leading of course to your ankles in your feet. I'm

2767
09:39:14.559 --> 09:39:16.480
not going to focus on your feet. I'm just going

2768
09:39:16.559 --> 09:39:20.959
to focus on the legs. And I realize.

2769
09:39:22.680 --> 09:39:24.959
Now that I've mentioned your feet, it would.

2770
09:39:24.760 --> 09:39:29.400
Be sision on them anyway, So maybe I should focus

2771
09:39:29.480 --> 09:39:30.559
on your feet a little bit.

2772
09:39:34.599 --> 09:39:35.680
You can have them in your.

2773
09:39:35.639 --> 09:39:42.040
Awareness the same as you have your thighs in your awareness.

2774
09:39:42.919 --> 09:39:44.199
Even though we haven't been.

2775
09:39:44.199 --> 09:39:49.680
Focusing on your thighs for a few minutes and you're

2776
09:39:49.760 --> 09:40:04.160
focusing on your ankles. They stood that sense of comfort

2777
09:40:06.839 --> 09:40:18.800
in your thighs and miss that movement of energy. Because

2778
09:40:18.879 --> 09:40:25.919
advice hold lots of different sensations. Of course, there's the

2779
09:40:26.080 --> 09:40:30.599
muscles and the big strong muscles that we have in

2780
09:40:30.680 --> 09:40:44.519
our eyes. But the skin on the outside of addies,

2781
09:40:45.559 --> 09:40:50.360
as in the outside of all about body, can be

2782
09:40:50.599 --> 09:41:08.279
very sensitive, sensitive to the touch, sensitive to temperature, and

2783
09:41:08.440 --> 09:41:15.680
inside your thies the bones, there's the muscle.

2784
09:41:15.519 --> 09:41:20.040
There's the blood, vessels, the art trees, it's all this.

2785
09:41:20.239 --> 09:41:29.400
Stuff inside your thighs, and I guess sometimes it'd be

2786
09:41:29.559 --> 09:41:33.680
nice if you could actually put your fingers inside your

2787
09:41:33.760 --> 09:41:39.959
thighs and message, so you can message on the outside,

2788
09:41:40.239 --> 09:41:43.839
because but to be able to get deep into the muscles,

2789
09:41:44.879 --> 09:41:50.000
to be able to just message inside your thies, message

2790
09:41:50.040 --> 09:41:58.760
in the bones of your leg, message all the veins

2791
09:41:58.959 --> 09:42:09.639
and just dimly healing advice, and you can move down

2792
09:42:11.559 --> 09:42:16.760
a message inside your knees. It's a message in those bones.

2793
09:42:17.760 --> 09:42:19.160
But with healing.

2794
09:42:19.160 --> 09:42:25.919
Thingertips spreading that healing energy deep into the choice.

2795
09:42:27.120 --> 09:42:27.639
The means.

2796
09:42:33.120 --> 09:42:36.800
Of course, there's the back of your you me and

2797
09:42:36.919 --> 09:42:42.879
the inside crease where your need is. It's a really

2798
09:42:43.120 --> 09:42:49.000
sensitive area. Really that's very nice when stoken.

2799
09:42:50.400 --> 09:42:53.760
That might be because it's an area that's not really

2800
09:42:53.959 --> 09:43:00.480
touched very often. It's almost like a hidden part a

2801
09:43:00.760 --> 09:43:03.919
crease your legs.

2802
09:43:04.040 --> 09:43:11.519
It's almost like the partner has a sensitivity. It's a

2803
09:43:11.559 --> 09:43:22.480
little bit different. Of course, it's protected by your legs.

2804
09:43:29.760 --> 09:43:41.080
Imagine putting the fingers into that crease on legs, that

2805
09:43:41.440 --> 09:43:46.080
folding between your legs. You can just massage with fingertips

2806
09:43:47.360 --> 09:43:54.040
as mak inger tips going inside massage in the muscle tissue.

2807
09:43:58.639 --> 09:44:03.199
You can of course feel, yeah, the bone you knees.

2808
09:44:04.400 --> 09:44:14.879
Heathen with your fingertips and then you should go down

2809
09:44:17.760 --> 09:44:20.680
see card muscles. But that's the part I'd like to

2810
09:44:20.720 --> 09:44:26.080
be able to reathly put my fingertips deep inside the

2811
09:44:26.319 --> 09:44:27.599
card muscles.

2812
09:44:28.440 --> 09:44:30.680
The massagy every.

2813
09:44:31.959 --> 09:44:44.480
Single tissue of that muscle, heathing with every part, and

2814
09:44:44.519 --> 09:44:45.760
then doing the same.

2815
09:44:45.680 --> 09:44:56.319
For my chines. Massagy generally stroking the bones, generally stroking

2816
09:44:56.440 --> 09:45:02.239
the healing their loving way, because it deserves to be treated.

2817
09:45:05.279 --> 09:45:07.160
It's the precious bones.

2818
09:45:06.839 --> 09:45:07.319
That they are.

2819
09:45:08.879 --> 09:45:12.160
That leads are so precious that in all the other

2820
09:45:12.319 --> 09:45:18.160
parts of our body and more precious of mutual.

2821
09:45:20.519 --> 09:45:20.879
Or plan.

2822
09:45:29.480 --> 09:45:30.639
When you start to.

2823
09:45:32.199 --> 09:45:43.199
Think about theles in this way, what can you change

2824
09:45:43.319 --> 09:45:45.040
your perspective?

2825
09:45:47.720 --> 09:45:48.760
It might sound be.

2826
09:45:52.080 --> 09:45:57.360
It's silly to start with the idea of how love

2827
09:45:58.000 --> 09:46:07.160
and relis. Showing the translation your eyes. I want you

2828
09:46:07.279 --> 09:46:10.839
to do as your hands in your.

2829
09:46:10.839 --> 09:46:16.080
Eyes the message the muscles.

2830
09:46:16.519 --> 09:46:16.599
And.

2831
09:46:19.360 --> 09:46:27.760
You keep your fingers deep in their releasing atention, just.

2832
09:46:27.839 --> 09:46:28.639
To show.

2833
09:46:30.319 --> 09:46:31.639
How much you care.

2834
09:46:34.680 --> 09:46:37.440
About your legs, that.

2835
09:46:37.599 --> 09:46:41.160
You care for what your lis doep for you.

2836
09:46:45.599 --> 09:46:55.879
What needs your cards, your ankles, the strength of your ankles,

2837
09:46:59.000 --> 09:47:03.400
seeing with how in they are compared to the rest

2838
09:47:03.480 --> 09:47:05.080
of your negs, especially.

2839
09:47:04.680 --> 09:47:12.720
When you yes so long say a.

2840
09:47:12.800 --> 09:47:27.279
Thanksable absolutely amazing things. The encores are really a gift

2841
09:47:29.639 --> 09:47:38.080
because of what they do for you, supporting all that

2842
09:47:38.480 --> 09:47:44.760
weight you can't usid how what weight you are you

2843
09:47:45.720 --> 09:47:46.959
eight stones.

2844
09:47:49.239 --> 09:47:56.199
A lot of weight. He's look like now a lot

2845
09:47:56.239 --> 09:47:57.839
of heavy. The main story.

2846
09:47:59.160 --> 09:48:08.559
Double that, h if I incluse support my body as.

2847
09:48:12.040 --> 09:48:15.720
What w do, keep it a siphing and colt sit down.

2848
09:48:19.440 --> 09:48:20.400
W next thing.

2849
09:48:24.120 --> 09:48:28.760
Seeks let's be.

2850
09:48:30.680 --> 09:49:02.760
Slates the.

2851
09:49:05.519 --> 09:49:12.279
Constantly most most all things about what they will say constantly,

2852
09:49:15.120 --> 09:49:24.199
I don't know everything I set in to sairls amazing.

2853
09:49:33.080 --> 09:49:43.760
The next concern just respect they deserve to relates?

2854
09:49:45.599 --> 09:49:46.239
Do you think.

2855
09:49:53.279 --> 09:49:54.279
They deserve it?

2856
09:49:54.440 --> 09:50:27.120
Takes some time out with the thing, just m hm m.

2857
09:50:35.360 --> 09:50:42.879
Because the books nicely, such a nice skin bott.

2858
09:50:42.279 --> 09:50:42.919
And word.

2859
09:50:44.639 --> 09:50:46.720
Mutually makes the nicety.

2860
09:50:47.319 --> 09:50:49.639
Also sure.

2861
09:50:56.519 --> 09:51:23.879
Jen, it's I don't see the good stretch and the

2862
09:51:23.959 --> 09:51:27.599
man was sitting on the stair in the spot stretch

2863
09:51:30.519 --> 09:52:04.000
the most. It's im