May 10, 2025

(no music) (10 hours) Decisions, Decisions, Decisions | LMBYTS #1350 | 10th May 2025

(no music) (10 hours) Decisions, Decisions, Decisions | LMBYTS #1350 | 10th May 2025
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WEBVTT

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

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Jason Newland. This is let me boy you to sleep.

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Please only listen when you can safety close your eyes. Yeah,

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it is the tenth of May twenty twenty five. It's

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four forty six pm in the afternoon. It's been a

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glorious weather day really has. The birdies are happy in

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the trees. Well, I assume they're happy. I mean, I

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don't know if they make different sounds, if they're miserable.

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They might be having a really bad day. I don't know,

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but I like to think they're happy tweeting along what else.

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Just let you know. I do have a Facebook group

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called Jason Newland's Boring Group, which is on It's on Facebook.

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Got two hundred and nineteen people on there now. It's

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very popular. Yeah, it's I do worry sometimes that the

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quemight get a bit too long, but it's okay at

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the moment, you know, people wanting to join. Like It's

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just there's always that like concern that I'm going to

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wake up and just like have all these requests I'm

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going to have to look at and say, oh, yeah,

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what happened Yet, though, I've also got YouTube channel at

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Jason Newland. Oh yeah, I posted an old video from

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two thy twelve onto my Jason Newland's boring group on

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Facebook and the picture quality is really bad, but it's

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quite a funny video. It's called It's in Brackett's old

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video and then poo out a pooh out a difficult

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person twenty twelve. And it's got a picture of me smiling.

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I actually laugh while I'm doing it. It's just a

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silly video, but it's Yeah, you might want to have

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a look at it. It's also on my YouTube channel.

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You can just search for it. I've got two and

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a half thousand videos on there nowadays, though I'm mainly

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focusing on just uploading podcast episodes as opposed to filming videos.

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And what else is there to say? My YouTube channel

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weren't my my website. I am continuously I'm looking. I

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want to put in my details, and I've put my

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website and I'm actually typed in website. So my website,

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I'll continuously make a little changes to try and make

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it a bit better, a bit user friendly, mildly more useful.

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All my recordings are on there. I've got a section

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for podcasts playlists, contact form, link to the Facebook group,

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the YouTube channel, click a link to PayPal, and then

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I got a link to the let Me boy this Sleep.

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I've just put it l mbt yts as a review page.

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Podcast apps, So if you want to search where I

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am on Apple Podcasts or SoundCloud or wherever, I've got

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one for Q and a Friday which takes you to

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the Q and a Friday page where not only can

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you see all the latest recordings, stream or download, play

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or download, you could also ask me a question. At

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the top of that page. I've got another page for

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requested recordings, which you can ask me is basically a

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form it's all the latest Basically it's all my requested

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recordings on there as well, which you can stream and download.

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But also there's a form that you can fill in

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if you want. I've got a deep sleep whisper hypnosis one.

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Why this hasn't barked all day and now it's barking.

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Hear that? And now we've got I put the three

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main maybe not the three main ones, but the two

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main podcasts that I think people generally listen. So I've

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got Apple Podcasts, I'm on it. All my podcasts on

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Apple Podcasts except Q and a Friday Spotify. All of

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my podcasts are on Spotify, so they're also in the

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menu the latest the latest flame is last week or

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the first of the second and mail or whatever it was.

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Because now the tenth I deleted my SoundCloud accounts thinking

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it was the right thing to do, And part of

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the reason is because just financially I've got it's a

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bit of a weird one and they've changed me over

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to a different payment scheme which means I'm gonna have

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to go between now and pretty much a month without

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any further money until they get paid. So I was

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trying to think ahead, like, okay, what can I cut costs?

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But to be fair, it's only I've only saved myself

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twenty pound a month by getting rid of the SoundCloud,

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so it wasn't really much much financial benefit. And then

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I had quite a few people contact me where's your

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soundclad on? So I managed to reinstate the main SoundCloud account,

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which is SoundCloud dot com Hypnosis with music. I've actually

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got a new image on there now, so I'm very

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excited about I don't know why. All it could do

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is actually make people for like no not no, it's

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mine now, but Hypnosis for Past I just put it

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back to what it was. Should I should just put

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it back to what it was? I don't know. And

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then I've got so that that was that was good.

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I mean when I uploaded that in the first few

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days the first state, so I uploaded it on the

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eighth seventh, I kind of u managed to get it

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back online one hundred and ninety five plays, the next day,

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five hundred and sixty two plays, and then three hundred

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and seventeen in to day forty three. So it's I

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don't know what's happened. But then it's weird because on

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this one so Hypnosis for Sleeping Deeply Jason Newland, I

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thought i'd put like a banner and a different picture

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this year. Can see its SoundCloud because it's got a

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SoundCloud image anyway. There's four thousand, seven hundred and eighty

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seven tracks on there. I got twenty nine followers, so

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but that wasn't enough. Then I've got people saying, where's

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the where's the other one, where's the lett me boy

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to Sleep? And I was struggling to get that back.

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I really was, because it was SoundCloud just seemed to

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be making it more complicated. They said, well, you got

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to send it from the SoundCloud your SoundCloud account email.

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But when I tried to do that, it said, you're

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there's no response to this email address that you're sending

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it god sending it to the same email address that

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they were told telling me to reply to. In the end,

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I managed to figure it out and I got my

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let Me Buoy to Sleep back yesterday and I've got

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one thousand, six hundred and ninety tracks on there, sixty

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five followers, and it's all up to date now. So

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I've uploaded all the latest recordings to both of those

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SoundCloud podcasts, which is good because it took a while

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to be fair where seconds mm hmmmm mm hmmm mmmmmm right,

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I'm just going to see what the stats are on

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this one. Oh a bit better, so let me boyd

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to Sleep. I managed to get it up on the

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ninth of May, which would be yesterday five hundred and

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twenty three plays and today two hundred and eighty six plays.

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So yeah, I normally get between the two between the two,

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well between the three between like Spreaker and sound Okay.

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On sound Clad, I normally get around two hundred and

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fifty five hundred between the two of them, sometimes a

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lot more, sometimes like a few thousand, but generally on

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an average day. I mean, I can work this out

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the last thirty days six thousand, five hundred and eighty eight.

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So what's that one two, three was going to count

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the days in? Okay, So it's a bit more than

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what I said. So it's a little bit more. So

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I'm averaging three to four hundred a day, plus I

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miss one, two, three, three days out three and a

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half days out right, so it varies. But I don't

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know six and a half thousand and thirty days. I

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don't know what that works out at a thousand of day.

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One hundred day would be three thousand, wouldn't it. Yeah,

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But they're bearing them when I missed three. So if

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I go the last Okay, if I do a custom range,

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I'm sure everyone's excited about the answer to this question.

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Let's have a look at April April, right, the whole

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of April confirm eighty four hundred and thirty five. Okay,

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so it's quite that's the biggest day that was in April,

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but the lowest day was ninety two, So it just

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it variates, really, but we're looking eight so there's eight

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grand eight thousand, so I don't know, three hundred, just

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under three hundred a day, so between five and six hundred,

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maybe seven hundred a day for the SoundCloud and Spreaker,

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I get. I don't know. I was kind of giving

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you an idea because I know everyone's really interested in

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stats and a you are can't get enough of it.

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So we doing April. Okay? Is it May? It's April,

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isn't it okay? So last month was April. I got

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fifty three thousand, one hundred and sixty nine. Last month,

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I had a couple of really this is on Spreaker.

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Throughout my other podcasts, I had a couple of really

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bad days. So the worst day was six hundred and three,

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The second worst day was seven hundred and fifty six, No.

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Seven hundred and fifteen, third worst seven hundred and fifty six,

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and the fourth was seven hundred and ninety eight. But

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the best day was four thousand, two hundred east the

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four thousand, three hundred and four, and the second best

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was three thousand, six hundred and twenty, and then three

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thousand and sixty four. The third best fourth best two

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hundred two, eight hundred and twenty two, and then two thousand,

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five hundred and twenty which was the eleventh, So twenty

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third of April, four thousand, three hundred and four, that

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was the best day of the month. So it's kind

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of hard to work it out. I mean, I would

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say between Spriaker and this SoundCloud looking average of two

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and a half, between two and three thousand a day,

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I suppose between the two of them. It's just it's

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a difficult one to work out, really, to be honest

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with you, because if I go back to the other podcast,

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So if I sign out of the I signed into

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the main podcast for Spreaker, it might be it might

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be it might loud, it might be less, but I

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think is more mad now, oh blah, okay, right, you

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want to me to do a little test, do a

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little test to make sure that I'm who I asked, say,

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I am not. Anyone's going to actually pretend to be me, right,

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So I do the last thirty days. Bearing in mind

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there was two days off eight thousand, six hundred and

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nineteen on spreaker on SoundCloud. What was it on the

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other one? Was there around the same was it I

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don't know, so fifty fifty eight eighty eight, sixteen thousand,

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fifty six sixty thous it's about sixty thousand a month.

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I suppose no more than that, isn't it fifty seventy

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about seventy thousand a month? I suppose sixteens Roughly, it's

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about seventy Roughly about seventy thousand downloads a month between

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the two between the three podcasts, or between the three

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the SoundCloud and Speaker and the different podcasts have gone Spreaker,

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so there's still not a lot. Seventy thousand, it's not

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even a million a year. It's I'm not moaning, but

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I am moaning. On I let's face, I'm moaning. I mean,

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if you look for the last since last June, what

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when I had my whole this is weird, okay? And

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I do wonder why I don't just go back to

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doing this because I was getting so many more Why

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am I even with Spreaker. Honestly, I was getting so

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many more plays when I was on SoundCloud for all

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my podcasts, when I just had everything connected to my

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SoundCloud podcast. So you might think, yeah, yeah, BlimE me.

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You wouldn't believe it compared to what I'm getting now.

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It's almost I didn't realize how embarrassing it was. I'm

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a little embarrassed, I'll be honest, I am a little bit,

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a little bit. So I had speaker, I had I

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was on speaker for not the whole of twenty twenty four.

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So I do a custom range. Whoa two fifteen? Blimey,

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it started off twenty fifteen. I think it's because I've

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been I've been on SoundCloud for decades, to be fair.

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So yeah, so what two thousand, let's go for twenty

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twenty four, twenty twenty four. Life is weird. It's like

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I wonder why I started there. Perhaps it was just

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going back to when I started being on there to

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twenty twenty four. So let's started one to confirm. Oh,

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no custom rage twenty twenty four to now. So let's

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see if this will give it to me? Will this

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give it me? There's no tenth for May really all time?

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Why can't I do that anyway? In June? So it's

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given me a year. Last June twenty twenty four, I

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had all my podcasts on Spreaker. I had basically I

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had all my podcasts focused on other than it let

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me Boy to sleep ones. I had them more focused

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on the one Spreaker SoundCloud, on the one SoundCloud account.

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And in June last year, I had three hundred and

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eighty two thousand, eight hundred and twenty nine plays and July, see,

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I don't know when I started. When did I start?

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Last twelve months, when did I start having my podcasts

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on to Okay? It was September. I moved back to Spreaker.

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It was September, so admittedly that was a really good month.

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The next month, which was so July August. These are

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the two months and I was half in Speaker. Wow. Yeah,

232
00:20:42.720 --> 00:20:45.599
one hundred and fifty, four hundred and forty four plays

233
00:20:45.640 --> 00:20:49.440
in July last year one hundred and six, eight hundred

234
00:20:49.440 --> 00:20:54.279
and fifteen. That was August. So these are like million,

235
00:20:55.279 --> 00:20:58.799
well over a million a year based on this, I

236
00:20:58.839 --> 00:21:05.640
mean for the whole that year, the last year, bearing

237
00:21:05.640 --> 00:21:13.799
in mind that I'm only getting but last month I

238
00:21:13.960 --> 00:21:18.519
got nine thousand, six hundred and sixty plays March nine

239
00:21:18.559 --> 00:21:23.000
thousand and seventy eight thousand, seven hundred and February ten,

240
00:21:23.440 --> 00:21:26.559
two hundred and twenty three, So it gives you know,

241
00:21:26.799 --> 00:21:33.160
I wasn't getting But in October I was getting one

242
00:21:33.799 --> 00:21:39.799
thousand and five, one hundred and fifty seven thousand. I

243
00:21:39.880 --> 00:21:43.319
was still half half, That's what it was. In November

244
00:21:43.480 --> 00:21:47.480
I completely changed all the way over and it went

245
00:21:47.559 --> 00:21:53.640
down halfway through. And yeah, December, December was busy anyway,

246
00:21:53.759 --> 00:21:58.000
So it's oh no, I think I went back again.

247
00:21:58.359 --> 00:22:02.400
I went half back. BlimE me, I'm going to change

248
00:22:02.440 --> 00:22:06.680
it all back to just going to SoundCloud. I might

249
00:22:06.720 --> 00:22:09.160
as well, might I mean, what what is the point

250
00:22:09.200 --> 00:22:14.759
in if I'm getting more listeners on SoundCloud? I posted

251
00:22:14.799 --> 00:22:18.599
my stuff on there, and all my stuff is posted

252
00:22:18.640 --> 00:22:29.799
on there anyway, what do you think? Any ideas, any ideas,

253
00:22:30.279 --> 00:22:38.640
any any opinions, lah blah lah lah. It's just weird

254
00:22:38.720 --> 00:22:42.200
to look back and think, you know what I've this,

255
00:22:42.400 --> 00:22:48.200
I was reaching more people before. I just I don't know.

256
00:22:48.720 --> 00:22:58.000
I like both three hundred and eighty two thousand. It

257
00:22:58.160 --> 00:23:01.680
wasn't just that. That's kind of bugged me a little

258
00:23:01.680 --> 00:23:05.000
bit is the amount of plays I've got on some

259
00:23:05.160 --> 00:23:10.200
of my recordings. So two nine hundred and ten plays

260
00:23:10.279 --> 00:23:13.000
for my Q and A Friday one one three seven

261
00:23:14.440 --> 00:23:18.920
and one thousand, six hundred and forty one for another

262
00:23:20.720 --> 00:23:25.640
one let Me Boys Sleep two four hundred and fifty

263
00:23:25.680 --> 00:23:28.880
eight plays for another one let Me Boardly Sleep in

264
00:23:28.960 --> 00:23:33.319
August last year two thousand and five hundred and seventy

265
00:23:33.400 --> 00:23:38.000
seven for Q and A Friday nine hundred and forty

266
00:23:38.039 --> 00:23:44.960
one for Healing Thursday. The thing is right, I don't

267
00:23:45.039 --> 00:23:52.599
get individual recordings, don't get thousands of plays anymore when

268
00:23:52.640 --> 00:24:01.359
I'm on Spreaker, which is making me wonder why am

269
00:24:01.400 --> 00:24:04.319
I in Speaker? You know what, I'm going to do

270
00:24:04.480 --> 00:24:07.400
this while I'm on the phone. I nearly said on

271
00:24:07.519 --> 00:24:09.640
the phone, I'm going to do this while I'm on

272
00:24:09.720 --> 00:24:13.039
the making this record, and I'm going to go through

273
00:24:13.119 --> 00:24:21.799
the process of making these changes. Now, I don't think

274
00:24:21.839 --> 00:24:24.519
I have to worry too much because first of all,

275
00:24:26.839 --> 00:24:32.319
I will change the feed so that the how many

276
00:24:32.400 --> 00:24:39.000
people realistically are actually going to Speaker, you know, if

277
00:24:39.039 --> 00:24:41.960
we really look into it, like really looking too it.

278
00:24:44.240 --> 00:24:48.039
So how many, even in the last thirty days, how

279
00:24:48.119 --> 00:24:54.599
many people have been listening directly on Speaker one hundred

280
00:24:54.640 --> 00:25:02.000
and seventy two compared to Apple Podcast four hundred forty,

281
00:25:02.640 --> 00:25:09.880
nine hundred and forty seven and Spotify on Spreaker three

282
00:25:09.960 --> 00:25:13.079
hundred and two. Now I know a lot more people

283
00:25:13.440 --> 00:25:17.559
listen to me on on Spotify than I can, you know,

284
00:25:17.599 --> 00:25:30.559
because they listened to the SoundCloud. One oh, so let's

285
00:25:30.599 --> 00:25:35.559
go for the whole the last twelve months. So two

286
00:25:35.680 --> 00:25:38.880
hundred and forty and twenty three that's what I got.

287
00:25:39.039 --> 00:25:49.720
Can you imagine twelve months? Admittedly, May, May, June, July, August,

288
00:25:50.960 --> 00:25:54.200
I didn't really have anything on spreaker, September a little bit,

289
00:25:54.400 --> 00:26:00.240
October little bit, then November properly, so it was kind

290
00:26:00.279 --> 00:26:04.599
of like half half in September and October. So we're

291
00:26:04.599 --> 00:26:07.480
going one, two, three, four five, So six months really,

292
00:26:08.400 --> 00:26:12.920
but two hundred and forty thousand, it's four hundred. It's

293
00:26:12.960 --> 00:26:18.319
not even half a million a year. I was getting

294
00:26:18.359 --> 00:26:23.559
that in a month four years ago. And I'm not

295
00:26:23.680 --> 00:26:27.640
saying that in a bittery way. I'm just no, and

296
00:26:27.720 --> 00:26:33.119
that was bitter. Yeah, it wasn't sweet. I'm jealous of myself,

297
00:26:33.519 --> 00:26:35.720
That's what it is. I'm jealous of my older self.

298
00:26:37.519 --> 00:26:39.960
But in all fairness, I mean it's good to say that.

299
00:26:40.039 --> 00:26:43.200
I think it was during a period where people weren't

300
00:26:43.200 --> 00:26:47.559
allowed to lead their houses, so I kind of had

301
00:26:47.599 --> 00:26:51.799
a captive audience kind of back then. I had no

302
00:26:51.920 --> 00:26:59.119
idea how people found me, but they did, and I'm

303
00:26:59.160 --> 00:27:02.920
grateful rate forward that they did find me. The thing

304
00:27:03.079 --> 00:27:09.799
is this all because it's costing me fifty fifty fifty

305
00:27:09.920 --> 00:27:14.559
fifty fifty fifty fifty, what's it? What's the other fifty

306
00:27:14.640 --> 00:27:22.119
pound for? I might get rid of the website for

307
00:27:22.119 --> 00:27:26.599
a little while until I yeah, I might get I

308
00:27:26.680 --> 00:27:30.039
might close the website down until I get my finances sorted.

309
00:27:30.599 --> 00:27:37.079
So that'll be a that'll be a I don't think

310
00:27:37.119 --> 00:27:39.680
the way it is. I mean, I don't get a

311
00:27:39.839 --> 00:27:46.880
lot of If this sounds chaotic, just need to just

312
00:27:46.960 --> 00:27:51.119
assure you that because it is. No, it's it's just

313
00:27:51.440 --> 00:27:54.240
I'm just thinking. I'm just thinking out loud, That's all

314
00:27:54.319 --> 00:27:57.839
it is. I don't get a huge amount of people

315
00:27:57.960 --> 00:28:03.960
visiting my website and should we go for the last month,

316
00:28:05.000 --> 00:28:09.440
the last twelve months. Okay, no one else in the

317
00:28:09.519 --> 00:28:12.440
world probably would tell you this stuff about their websites.

318
00:28:12.799 --> 00:28:16.920
They try and make out so popular. I get millions,

319
00:28:17.680 --> 00:28:21.200
millions of viewers to my website and visits to my

320
00:28:21.279 --> 00:28:27.759
website every single minute. I don't. Although I was watching

321
00:28:28.279 --> 00:28:31.160
one of my old videos from two thousand and ten

322
00:28:32.079 --> 00:28:36.240
where I'm talking about getting a couple of hundred thousand

323
00:28:36.559 --> 00:28:41.599
visits to my website a year. So my website back

324
00:28:41.680 --> 00:28:45.759
then was way more popular than it is now. And

325
00:28:45.920 --> 00:28:53.519
I don't know why. Yeah, strange in it. So I

326
00:28:53.640 --> 00:28:59.880
must have been doing something something, well, something right. Even

327
00:29:00.119 --> 00:29:06.119
I would argue, not like fully argue. I wouldn't. I

328
00:29:06.160 --> 00:29:08.880
wouldn't stand up, you know, I wouldn't. Wouldn't be that

329
00:29:09.599 --> 00:29:16.359
that important to me. I wouldn't. Yeah, I wouldn't. I

330
00:29:16.400 --> 00:29:21.200
wouldn't argue. Really, I wouldn't argue. But I spent too

331
00:29:21.279 --> 00:29:25.319
much time on that talking about arguing. I wouldn't argue

332
00:29:27.559 --> 00:29:32.279
that I forgot what I wouldn't argue about. Oh, well,

333
00:29:33.400 --> 00:29:35.960
I mean, so I've had one point four I've had

334
00:29:36.000 --> 00:29:41.000
two thousand total visits in the last twelve months now.

335
00:29:42.160 --> 00:29:52.599
Admittedly those last twelve months have been since January, oh

336
00:29:53.279 --> 00:29:56.359
pretty much since February, so it hasn't been the last

337
00:29:56.359 --> 00:30:00.759
twelve months has been March April May through three months.

338
00:30:03.400 --> 00:30:05.440
So yeah, this is not really you know, I can't

339
00:30:05.519 --> 00:30:10.920
really if I say ninety one days, Yeah, that's kind

340
00:30:10.960 --> 00:30:14.200
of how long it's been three six ninety one, So

341
00:30:14.400 --> 00:30:22.880
two thousand views pers visit, three views of the web

342
00:30:23.119 --> 00:30:26.920
of the pages per visit three three page views per visit,

343
00:30:27.880 --> 00:30:32.319
total page views five point about six thousand page views,

344
00:30:35.200 --> 00:30:39.279
and the most popular visit is just the main page

345
00:30:41.319 --> 00:30:49.799
unique ex Okay and ironically, which never used to be

346
00:30:49.920 --> 00:30:55.920
the case going back centuries, United Kingdom is the top

347
00:30:56.160 --> 00:30:59.519
list of people visiting my websites. So I've got five

348
00:30:59.599 --> 00:31:04.200
hundred seven according to this, five hundred and seven unique

349
00:31:04.279 --> 00:31:15.519
visitors from the UK, four hundred and ninety unique visitors

350
00:31:15.640 --> 00:31:19.400
from the United States, one hundred and twenty three from Australia,

351
00:31:20.000 --> 00:31:30.759
thirty from Switzerland, Canada twenty nine, Spain twenty So I'm

352
00:31:30.799 --> 00:31:38.640
thinking perhaps I should get rid of that website. Do

353
00:31:38.799 --> 00:31:39.680
I need a website?

354
00:31:40.720 --> 00:31:41.039
Really?

355
00:31:41.200 --> 00:31:44.799
Do I? I don't know. I thought it was good

356
00:31:44.839 --> 00:31:50.440
to have a website. Just maybe it's not needed, right

357
00:31:50.559 --> 00:31:56.839
Ben Day. Ben's just posted a comment. This is from

358
00:31:56.880 --> 00:32:00.319
my pooh out a Difficult Person video. Ben's says, you

359
00:32:00.400 --> 00:32:05.000
look so different, l You've aged well, Lad, you know

360
00:32:05.119 --> 00:32:07.960
what's weird, because I mean it's not a clear picture,

361
00:32:08.039 --> 00:32:11.599
because it's I'm basically at that time I was living

362
00:32:11.880 --> 00:32:15.839
in Okay, not a dungeon. Bob was underground. It was

363
00:32:16.079 --> 00:32:19.440
horrible there was no light, no natural light coming in

364
00:32:19.839 --> 00:32:23.000
at all because it was below ground, so.

365
00:32:24.559 --> 00:32:25.000
It was.

366
00:32:27.240 --> 00:32:29.519
I had to have these lights on and the camera

367
00:32:29.720 --> 00:32:34.880
wasn't very good that back then. I mean it's still

368
00:32:34.960 --> 00:32:38.400
got probably got a few thousand views on YouTube at

369
00:32:38.440 --> 00:32:43.079
the time, but it was just Yeah, you can make

370
00:32:43.160 --> 00:32:46.480
out from the image or from the video that I

371
00:32:46.640 --> 00:32:52.480
have pretty much no gray hairs, or if I do have,

372
00:32:52.680 --> 00:32:58.319
it's minimal, like minimal, and I think it was more

373
00:32:58.440 --> 00:33:01.359
noticeable for me and I look at it is the

374
00:33:01.480 --> 00:33:07.279
lack of gray hairs in my beard and also smiling,

375
00:33:09.640 --> 00:33:14.759
and i've from the looks of it, are way less.

376
00:33:16.119 --> 00:33:20.000
I probably didn't, it's just the angle of it. But

377
00:33:20.960 --> 00:33:26.240
it's strange and young girl. When you think two thousand,

378
00:33:27.079 --> 00:33:31.559
this piced this poo A difficult person was twenty twelve,

379
00:33:31.680 --> 00:33:37.319
so that's thirteen years ago. It would have been shortly

380
00:33:37.400 --> 00:33:40.440
after I moved in there, so I probably was lighter

381
00:33:40.519 --> 00:33:43.440
because I put on I did put on a bit

382
00:33:43.480 --> 00:33:48.720
of weight. I think once I started taking medication. I

383
00:33:48.799 --> 00:33:53.039
think the in about twenty thirteen fourteen weather, I think

384
00:33:53.200 --> 00:33:58.319
my weight did go up a bit, which can apparently

385
00:33:58.400 --> 00:34:03.400
can happen. So yeah, I'm always looking for ways to

386
00:34:06.400 --> 00:34:18.400
not take responsibility if it's all possible. Oh, yes, that's all.

387
00:34:18.519 --> 00:34:21.760
What should I do? You don't normally get to see

388
00:34:21.840 --> 00:34:27.599
me in this mode of because I'm doing this to

389
00:34:27.719 --> 00:34:30.119
try and the more people I reach, the more people

390
00:34:30.159 --> 00:34:32.800
I can help. That's the bottom line. It's not about

391
00:34:33.360 --> 00:34:47.639
anything else but that. M h m hm hm. Okay,

392
00:34:48.679 --> 00:34:56.840
So what I'll do. Here's here's the process. I can

393
00:34:56.960 --> 00:35:02.360
turn it back, but here's the process I'm going to do,

394
00:35:03.599 --> 00:35:06.679
and they'll both be running at the same time in

395
00:35:06.800 --> 00:35:10.360
a sense. In a sense. But what I need to

396
00:35:10.800 --> 00:35:17.800
do is settings. Where's there settings? I don't want to

397
00:35:17.840 --> 00:35:23.880
delete my account, plan and billing info. So I'm basically

398
00:35:24.000 --> 00:35:30.840
on the in command before your before your subscription term expires,

399
00:35:31.360 --> 00:35:39.559
Speaker will regularly renew your plan. You will will regularly

400
00:35:39.760 --> 00:35:47.719
renew your plan, so I can cancel subscription. So it

401
00:35:47.880 --> 00:35:53.239
costs me fifty fifty dollars a month at the moment,

402
00:35:55.119 --> 00:35:59.360
and that's with a fifty percent off discount code. So

403
00:35:59.360 --> 00:36:14.719
it should be oh is it no? What free one

404
00:36:14.840 --> 00:36:18.440
month for the anchor? Right?

405
00:36:20.760 --> 00:36:21.320
So why.

406
00:36:24.960 --> 00:36:34.679
I'm on the anchor man pro right? Anyway, it's costing

407
00:36:34.760 --> 00:36:39.760
me fifty dollars a month for Speaker. So I'll do

408
00:36:39.840 --> 00:36:45.079
if I cancel a subscription, I understand I don't want

409
00:36:45.119 --> 00:36:50.119
to continue with my podcast anymore. Other if I just

410
00:36:50.199 --> 00:36:53.599
put can't afford it, maybe they'll give me a discount

411
00:36:54.760 --> 00:37:00.800
and cancel pro plan so it councels on June second,

412
00:37:02.920 --> 00:37:04.679
So it's not really going to make a huge difference.

413
00:37:04.719 --> 00:37:10.559
But then I'm not being blind me. I've been with

414
00:37:10.760 --> 00:37:17.159
them for so many thousands of years. I'll tell you

415
00:37:17.199 --> 00:37:22.920
when I first started with Speaker thirteenth of October twenty eighteen,

416
00:37:24.719 --> 00:37:28.000
and at the time I was paying five pounds ninety

417
00:37:28.159 --> 00:37:31.119
nine a month. Horace is here.

418
00:37:32.599 --> 00:37:33.239
You a Horace?

419
00:37:34.559 --> 00:37:41.559
Who I Horace? Hello? He looked at me, Hello, Hello, Horace.

420
00:37:43.239 --> 00:37:46.679
Right's gone. He likes to just come and sayalo and

421
00:37:46.760 --> 00:37:49.559
then he goes. He's been doing that for ten years.

422
00:37:52.800 --> 00:37:56.920
So I paid five ninety nine a month in October

423
00:37:57.119 --> 00:38:04.199
at twenty first canceled it. Huh. And then I went

424
00:38:04.320 --> 00:38:11.400
back and I was paying thirteen ninety nine a month

425
00:38:11.440 --> 00:38:15.360
because I got a discount, And then I was paying

426
00:38:15.440 --> 00:38:20.360
twenty one ninety three a month in January twenty nineteen.

427
00:38:21.039 --> 00:38:24.679
Then February twenty nineteen, I was paying thirty four ninety

428
00:38:24.800 --> 00:38:36.639
nine a month, and then thirty four ninety nine. Yeah,

429
00:38:37.360 --> 00:38:41.800
so all the way through twoenty nineteen, I was paying

430
00:38:42.360 --> 00:38:45.159
thirty four ninety nine a month, and then because I

431
00:38:45.239 --> 00:38:48.840
had so many recordings, I had to upgrade. So in

432
00:38:49.000 --> 00:38:54.920
August twoenty nineteen, no, yeah, August twenty nineteen I started

433
00:38:54.960 --> 00:38:56.639
getting paid starting billion.

434
00:38:58.400 --> 00:38:58.559
Oh.

435
00:38:58.679 --> 00:39:01.880
No, I paid nineteen nine dollars for the customized mobile

436
00:39:02.000 --> 00:39:09.519
app for Android. Ooh. That was on the April first,

437
00:39:09.800 --> 00:39:13.400
August the fir and then August the fifteenth, my recurrent

438
00:39:13.519 --> 00:39:16.679
payment didn't go through because it was not enough money

439
00:39:16.719 --> 00:39:20.480
in my bank account. Oh, and then the next day

440
00:39:20.519 --> 00:39:25.639
it was in, so thirty four ninety nine. And it

441
00:39:25.800 --> 00:39:31.199
happened to same the next month, so twenty nineteen, thirty

442
00:39:31.239 --> 00:39:40.000
four ninety nine, October November. So November it went up

443
00:39:40.039 --> 00:39:44.719
to forty four pounds one pence. Then December it went

444
00:39:44.840 --> 00:39:50.159
up to seventy two dollars because of the increase in

445
00:39:52.800 --> 00:39:56.440
space I was using, really, so seventy two dollars through

446
00:39:56.519 --> 00:40:06.119
twoenty twenty, and then yeah, that was with a discount

447
00:40:06.199 --> 00:40:12.039
as well. And then from November twenty twenty I was

448
00:40:12.079 --> 00:40:15.840
paying one hundred and twenty dollars a month, so my

449
00:40:15.960 --> 00:40:18.920
discount ran out, so I was paying one hundred and

450
00:40:19.000 --> 00:40:27.000
twenty dollars all the way through twoenty twenty one, wow

451
00:40:29.159 --> 00:40:34.119
BlimE me, and then so all the way through twenty

452
00:40:34.280 --> 00:40:51.960
twenty two, two thousy twenty three until okay. I canceled

453
00:40:54.280 --> 00:41:03.079
in November twenty twenty three because I canceled an October

454
00:41:03.159 --> 00:41:07.239
twenty twenty three because they'd taken loads of my stuff

455
00:41:07.280 --> 00:41:11.000
off because it had music. And I went back and

456
00:41:11.119 --> 00:41:13.159
I canceled it again because I was just annoyed because

457
00:41:13.400 --> 00:41:17.519
they changed the rules again and first of all, it

458
00:41:17.599 --> 00:41:21.280
couldn't have loud long periods of music, then couldn't have

459
00:41:21.320 --> 00:41:26.440
any background music at all. Just they kept missing it up.

460
00:41:26.480 --> 00:41:30.119
So I went back on a lower plan ten pounds

461
00:41:30.119 --> 00:41:41.760
a month in February twenty twenty four, and then I

462
00:41:41.880 --> 00:41:45.239
ended up June twenty twenty four ten pounds, ten dollars,

463
00:41:46.039 --> 00:41:50.760
August twenty twenty four, twenty dollars, September twenty twenty four

464
00:41:50.760 --> 00:41:55.559
to twenty dollars. I've got a discount, so I canceled

465
00:41:55.599 --> 00:41:59.760
it in October twenty twenty four, went back with a discount,

466
00:42:00.159 --> 00:42:03.800
got it down to fifteen dollars. Then I canceled again,

467
00:42:06.159 --> 00:42:10.000
and then I came back in December twenty dollars twenty

468
00:42:10.159 --> 00:42:20.599
twenty four, January twenty twenty five, twenty and February to

469
00:42:20.840 --> 00:42:25.320
twenty five dollars March twenty five April twenty five this

470
00:42:25.519 --> 00:42:30.519
year May twenty twenty five fifty, so I had to

471
00:42:30.679 --> 00:42:33.519
go up. I got yeah, I've got fifty percent discountsers

472
00:42:33.559 --> 00:42:48.880
now it's fifty and now today it counceled. So what

473
00:42:49.000 --> 00:42:51.239
I might do get rid of the website for a while.

474
00:42:51.360 --> 00:42:54.079
Do I need the website? Is it important? Is it relevant?

475
00:42:56.239 --> 00:42:59.880
I do like the website, but at the same time,

476
00:43:02.400 --> 00:43:05.880
I don't know how how useful it is being based

477
00:43:05.960 --> 00:43:09.639
on how many people visit. You know, you know what

478
00:43:09.679 --> 00:43:17.400
I mean. You know what I mean. Uh uh uh

479
00:43:17.920 --> 00:43:22.840
uh several. I'm just going to try and do something here.

480
00:43:29.719 --> 00:43:46.159
Mm hmmmmmm right, okay, So I'm going to do is

481
00:43:50.800 --> 00:43:52.880
do do do do do do do do do do

482
00:43:53.199 --> 00:44:03.719
do do do all files. Well, I'll do it all

483
00:44:03.840 --> 00:44:12.199
right done. So here's my plan. I'm going to change over.

484
00:44:12.440 --> 00:44:19.760
So if I'm gonna delete the go to my okay plan?

485
00:44:20.360 --> 00:44:23.800
So what bill in It's cost me fifty five dollars

486
00:44:23.840 --> 00:44:30.079
a month. Four. What I can do. What I can

487
00:44:30.239 --> 00:44:38.440
do actually is change, change the plan. So what I'd

488
00:44:38.480 --> 00:44:48.719
do is one website, one one website and one podcast

489
00:44:49.159 --> 00:44:51.039
because at the moment, I've got one website with two

490
00:44:51.119 --> 00:44:54.639
hundred and fifty podcasts available because I was just putting

491
00:44:54.639 --> 00:45:00.760
all the different podcasts in and but this makes it

492
00:45:00.800 --> 00:45:05.000
a little bit easier. Maybe, so I'll just take the

493
00:45:05.079 --> 00:45:08.679
podcast off, just have one podcast on there and the

494
00:45:08.800 --> 00:45:18.239
rest can I don't know, I don't know. Would you think,

495
00:45:18.559 --> 00:45:24.159
I don't know. I'm a little bit, you know, a

496
00:45:24.239 --> 00:45:32.960
bit I don't know, So you could change it. Change it.

497
00:45:36.000 --> 00:45:39.679
So you'll change your next payment zero June the second

498
00:45:41.559 --> 00:45:45.199
so day. If I confirm, confirm, you have too many

499
00:45:45.239 --> 00:45:50.119
podcasts to select this plan, remove some podcasts to continue,

500
00:45:52.599 --> 00:45:56.800
all right, So what I'll do is I'll have to

501
00:45:57.559 --> 00:46:07.599
delete all the podcasts. Only have one podcast. Hmmm, I mean,

502
00:46:07.639 --> 00:46:10.559
I only really need one podcast, but I might not

503
00:46:10.719 --> 00:46:16.000
really even need the website. Maybe I just cancel a website. Yeah,

504
00:46:16.079 --> 00:46:21.960
I should cancel a website. So what we do counts

505
00:46:22.039 --> 00:46:31.519
and settings bill in bill in history. So I'm gonna

506
00:46:31.519 --> 00:46:35.280
have it before. But I started off this year for

507
00:46:35.320 --> 00:46:41.159
a pound January thirtieth, twenty twenty five, gradually went up

508
00:46:41.199 --> 00:46:43.519
and up and up and up and up and up

509
00:46:43.559 --> 00:46:48.159
and up and up, and it's gonna be It's now

510
00:46:48.320 --> 00:46:54.280
fifty five pounds. Just had a phone call just then

511
00:46:55.800 --> 00:47:02.800
a neighbor that's called me said, I've had a delivery. Yeah,

512
00:47:04.079 --> 00:47:09.639
what are you telling me? But it's outside of the door. Yeah,

513
00:47:10.280 --> 00:47:15.039
Usually deliveries are usually left outside the door. Can you

514
00:47:15.119 --> 00:47:17.440
look after it for me? Said?

515
00:47:17.519 --> 00:47:17.559
No?

516
00:47:19.039 --> 00:47:19.199
Oh?

517
00:47:19.400 --> 00:47:24.920
Please? Said no, don't want to. Oh, you just collect

518
00:47:25.000 --> 00:47:28.159
it so no one steals it. I said, no, I

519
00:47:28.239 --> 00:47:30.039
don't want to leave. I don't want to go outside.

520
00:47:30.480 --> 00:47:37.199
We're busy. And please be your best friend? I said,

521
00:47:37.199 --> 00:47:40.280
are you being serious? She said, what do you mean?

522
00:47:41.199 --> 00:47:42.760
I said, will you really be my best friend if

523
00:47:42.760 --> 00:47:48.360
I go and get it? Ah, well, I don't understand

524
00:47:48.400 --> 00:47:50.880
what you mean. No, you said you'll be my best friend?

525
00:47:51.440 --> 00:47:54.960
Is that a foam commitment? Is that a genuine promise

526
00:47:56.079 --> 00:47:58.519
that you will actually be my best friend? If I

527
00:47:58.639 --> 00:48:04.199
go and collect your package from the outside your flat,

528
00:48:06.079 --> 00:48:09.000
and you'll be in my life every every every day,

529
00:48:09.039 --> 00:48:13.679
and we'll talk about stuff and express feelings, and you

530
00:48:13.800 --> 00:48:18.840
know you'll support me and I'll support you. She said

531
00:48:18.840 --> 00:48:20.639
forget about the package, that I don't care if someone

532
00:48:20.679 --> 00:48:32.960
steals it, and she hung up. So I think what

533
00:48:33.039 --> 00:48:36.599
I need to do first, So I get rid of Facebook.

534
00:48:36.760 --> 00:48:38.880
Not getting rid of Facebook, I'm just deleting it from

535
00:48:39.440 --> 00:48:46.360
my screen and podcast page if I get rid of that,

536
00:48:50.639 --> 00:48:54.480
right Apple. It's actually quite weird because she phoned just

537
00:48:55.360 --> 00:48:59.079
as I was picking up the phone to look at it.

538
00:49:00.400 --> 00:49:08.760
Because when I when I log into Apple Podcast, Apple

539
00:49:11.400 --> 00:49:23.559
h Apple Podcast Connect. When I look into that, as

540
00:49:23.599 --> 00:49:26.159
well as signing in, it also sends a thing to

541
00:49:26.440 --> 00:49:32.679
my mobile phone, which is good really that it does that.

542
00:49:35.159 --> 00:49:49.920
I'll remember me continue with password. I got so many

543
00:49:50.000 --> 00:49:57.400
different passwords. Right. That was the noise of the phone

544
00:49:59.559 --> 00:50:03.559
to when people. I mean, hopefully it doesn't happen anymore.

545
00:50:03.639 --> 00:50:05.679
I don't know. I'm not really around humans very often,

546
00:50:05.760 --> 00:50:10.000
but they'd have that that noise or do do do do?

547
00:50:10.079 --> 00:50:13.360
Do do do do every time a text came through,

548
00:50:14.679 --> 00:50:21.920
and it'd be going on for hours constantly, not with me.

549
00:50:22.000 --> 00:50:26.639
It didn't. I can't allow it. I can't allow it.

550
00:50:27.519 --> 00:50:30.320
That's a new thing. Young people allow it. So that's

551
00:50:30.360 --> 00:50:34.880
a new kind of phrase that apparently some younger people

552
00:50:34.880 --> 00:50:42.519
are saying, allow it what I said, I want a

553
00:50:42.559 --> 00:50:43.840
new bike? Allow it.

554
00:50:45.800 --> 00:50:45.920
Is that?

555
00:50:46.039 --> 00:50:51.880
Okay, in what world does that work? Right? So I'm

556
00:50:51.960 --> 00:50:57.880
now into the So this is podcast connect, which is

557
00:50:57.920 --> 00:51:01.880
where all my Apple podcasts are bear in my mind

558
00:51:02.000 --> 00:51:06.320
this is this is kind of the the gold place.

559
00:51:11.280 --> 00:51:14.360
All of my Apple podcast all of my podcasts on

560
00:51:14.440 --> 00:51:20.519
Apple are connected by an RSS feed. I will tell

561
00:51:20.519 --> 00:51:27.000
you what that means. It's it's what's it called. I

562
00:51:27.159 --> 00:51:30.360
know what it is. I know what it means. It's

563
00:51:32.079 --> 00:51:39.480
really simple syindification RSS, really simple syndification. So what it

564
00:51:39.599 --> 00:51:43.400
does is I guess what it says on the tin.

565
00:51:43.480 --> 00:51:46.119
I suppose if it had a tin and there was

566
00:51:46.159 --> 00:51:54.960
a label. It's really oh there is. So each podcast

567
00:51:55.159 --> 00:52:08.679
on my Speaker podcast is connected to those ones. Now, Uh,

568
00:52:12.480 --> 00:52:15.239
what I could do is what I did before. But

569
00:52:15.320 --> 00:52:16.599
I don't know if I want to go back to

570
00:52:16.719 --> 00:52:24.079
doing that again just because I will get more views

571
00:52:24.800 --> 00:52:27.360
or more listens, which is kind of the point. Isn't

572
00:52:27.400 --> 00:52:31.559
it really to reach a larger audience? For some reason,

573
00:52:32.000 --> 00:52:38.719
when I had all my podcasts directed towards SoundCloud or

574
00:52:38.800 --> 00:52:42.000
all my podcasts were on SoundCloud and they were directed

575
00:52:42.039 --> 00:52:58.800
towards podcasts Connect or Apple podcasts. It pretty much. Yeah,

576
00:52:59.039 --> 00:53:03.679
it kind of did the job. I don't know. M

577
00:53:06.519 --> 00:53:16.159
I don't know, because technically I don't really need lots

578
00:53:16.199 --> 00:53:18.840
of podcasts. I should be able to get by which

579
00:53:18.880 --> 00:53:29.039
just one shouldn't I really, but I tend to perhaps

580
00:53:29.079 --> 00:53:33.199
I could have both, have both, but at the same

581
00:53:33.320 --> 00:53:38.039
time I have one that's not working. Is it okay?

582
00:53:39.519 --> 00:53:48.960
Unless I had this SoundCloud? He was making weird noises.

583
00:53:49.039 --> 00:53:53.079
Just then I thought, is he okay? He's cleaning himself,

584
00:53:53.719 --> 00:53:56.360
and he was just temporarily looking up trying to snatch

585
00:53:56.440 --> 00:54:00.880
her trying to bite a fly. He doesn't get moddered

586
00:54:00.960 --> 00:54:03.039
up between the fly and is the bits he's cleaning,

587
00:54:03.880 --> 00:54:11.119
Otherwise it's going to be a vet visit. How did

588
00:54:11.199 --> 00:54:17.159
this happen? Mister new Land vin his daddy. Well, he

589
00:54:17.280 --> 00:54:23.239
was cleaning himself and there was a fly who has

590
00:54:23.280 --> 00:54:28.199
been hunting for about two days now, and he kept

591
00:54:28.320 --> 00:54:30.239
jumping up to catch the fly and then going back

592
00:54:30.239 --> 00:54:35.760
to lick himself, and then he forgot which one he

593
00:54:35.920 --> 00:54:39.800
was doing. Maybe the fly landed on the area that

594
00:54:39.920 --> 00:54:47.760
he was cleaning, possibly, and that's how he became a Eunich.

595
00:54:49.480 --> 00:54:53.760
So I could I could have could have could have

596
00:54:53.840 --> 00:54:59.239
could shall I should? I just make the jump and

597
00:54:59.360 --> 00:55:04.039
go back to get and three hundred thousand downloads a

598
00:55:04.079 --> 00:55:12.239
month instead of the seventy that I get. Now, Yeah,

599
00:55:12.280 --> 00:55:19.400
it makes sense, doesn't It really makes sense. It's a

600
00:55:19.480 --> 00:55:21.119
weird one. It's hard to kind of.

601
00:55:25.599 --> 00:55:26.039
I don't know.

602
00:55:27.599 --> 00:55:29.320
I don't know. So let's have a look. What is

603
00:55:29.480 --> 00:55:35.239
the settings? Where's the content? The RSS feed? There is

604
00:55:38.480 --> 00:55:43.960
so I can literally change every single one except anything

605
00:55:44.039 --> 00:55:47.000
connected to let me Boyd to Sleep. What they let

606
00:55:47.079 --> 00:55:50.280
me Boyd to sleep? Once they will be on the

607
00:55:50.400 --> 00:55:54.159
let me Boyd a sleep. Everything else will be on

608
00:55:54.400 --> 00:56:00.800
the hypnosis of sleeping deeply, because that's where that's where

609
00:56:00.800 --> 00:56:08.519
everything is. Really Yeah, and then I suppose I could

610
00:56:09.920 --> 00:56:15.039
maybe try and get the speaker one down reduce the

611
00:56:16.480 --> 00:56:30.440
reduce m M yeah, I don't know, right, let's do

612
00:56:30.559 --> 00:56:34.880
it anyway, see what happens. This show does not contain

613
00:56:35.039 --> 00:56:43.000
third party content, so which is true. So let's go.

614
00:56:46.840 --> 00:56:55.800
But the problem is mm hmmmm mmm mm hmmm. Yeah,

615
00:56:58.800 --> 00:57:04.199
I don't want to. That's the problem. I just don't

616
00:57:04.280 --> 00:57:11.719
want to because at the moment I'm using Spreaker, I'm

617
00:57:11.800 --> 00:57:15.920
using their music, their background music for my podcasts, which

618
00:57:16.079 --> 00:57:26.599
means I'll have to change the music I use, I

619
00:57:26.719 --> 00:57:30.159
put en. I've put a lot of hours into the

620
00:57:30.239 --> 00:57:34.280
website as well, so for that to go mm hmm.

621
00:57:39.719 --> 00:57:47.880
So really, let me just have a look. So I

622
00:57:47.960 --> 00:58:02.800
don't even know unique. I suppose I could just I

623
00:58:02.840 --> 00:58:12.119
could go back to using Kevin McLeod music and could

624
00:58:12.159 --> 00:58:15.239
do that again, go back to that. I think I

625
00:58:15.400 --> 00:58:19.920
saved them. I hope I haven't deleted them. Players don't

626
00:58:20.000 --> 00:58:24.000
say I deleted No, I don't want to have deleted them.

627
00:58:24.719 --> 00:58:31.400
I don't know why I am doing this. What's this

628
00:58:33.440 --> 00:58:36.960
highly threatened rare bird of prey spotted near where I live.

629
00:58:39.039 --> 00:58:42.159
I mentioned that they have a week, didn't I didn't

630
00:58:42.199 --> 00:58:47.039
I work? Didn't I mention that I've seen too, not

631
00:58:47.159 --> 00:58:55.400
just one, there's too Oh doesn't it very big? A

632
00:58:55.559 --> 00:58:58.960
rare red footed folcon has set of reports center rippled

633
00:58:59.079 --> 00:59:06.199
excitement through birdwatcher's community after being spotted locally. The sleek

634
00:59:06.400 --> 00:59:12.679
dark winged raptor was photographed by Fsex bird watcher Thomas Harris.

635
00:59:13.480 --> 00:59:18.639
After being spotted this year. The majestic bird was uplisted

636
00:59:18.719 --> 00:59:23.880
from near threatened to vulnerable on the IUCN Red List

637
00:59:24.039 --> 00:59:31.000
of Threatened specks. Species native to Eastern Europe and central Azure.

638
00:59:31.760 --> 00:59:36.239
Red footed falcons are extremely rare visitors to the UK,

639
00:59:37.159 --> 00:59:44.480
making any sighting an extraordinary event, especially in spring. With

640
00:59:44.840 --> 00:59:53.760
their flight, gray plumage, red legs and underpants underparts and

641
00:59:54.199 --> 01:00:01.000
agile flight males are especially eye catching. It's a bit sexist.

642
01:00:02.000 --> 01:00:05.280
They are smaller than kestrels but share a similar fluttering

643
01:00:05.679 --> 01:00:12.039
hunting style, often hovering or swooping for insects in mid air.

644
01:00:13.320 --> 01:00:18.599
Photographer Thomas Harris, who captured the falcon on camera, said,

645
01:00:19.519 --> 01:00:22.400
we are very lucky to have the spurrowed nearer by.

646
01:00:23.280 --> 01:00:26.639
This was a female and they are typically found in

647
01:00:26.800 --> 01:00:32.320
Eastern Europe and Azure and spent. They spend a winter

648
01:00:32.440 --> 01:00:36.280
in Africa. Esch a bird I've been wanting to see

649
01:00:36.440 --> 01:00:40.599
for many years, so I am all the moon to

650
01:00:40.760 --> 01:00:41.880
finally see one.

651
01:00:43.119 --> 01:00:43.280
Oh.

652
01:00:44.119 --> 01:00:51.519
Red footed falcons are listed as one listed as Red

653
01:00:51.880 --> 01:00:57.280
footed falcons are listed as of conservative conservation are listed

654
01:00:57.400 --> 01:01:00.880
as of conservation and concern across Europe. I don't know

655
01:01:00.880 --> 01:01:05.880
if that sentence works for me. With natural habitats converted

656
01:01:05.960 --> 01:01:12.639
to agricultural fields, pesticides, poisoning, blah blah blah. So number

657
01:01:12.719 --> 01:01:18.159
of suitable feeding and breeding sites are dwindling, and he

658
01:01:18.360 --> 01:01:22.119
has the last word, mister Webbs's name. They are extremely

659
01:01:22.400 --> 01:01:28.719
rare visitors to the UK. And I'm so happy. Can't

660
01:01:28.760 --> 01:01:35.320
you tell that I am dancing? So yeah, one of

661
01:01:35.519 --> 01:01:42.000
the city's oldest companies may retire after a hundred, one

662
01:01:42.079 --> 01:01:49.639
hundred and eighty years. It's a decorating center or building

663
01:01:49.760 --> 01:01:52.239
center decorating one hundred and eighty years that I have

664
01:01:52.400 --> 01:01:58.960
building firms one hundred and eighty years ago. I thought

665
01:01:58.960 --> 01:02:05.320
we all lived in ditches, yes, and like wigwhams and stuff.

666
01:02:09.719 --> 01:02:15.639
Oh no, imagine they had tent shops. But I don't know. Mmmm,

667
01:02:19.400 --> 01:02:24.840
oh well, I don't know. So after all this chitter

668
01:02:24.960 --> 01:02:29.559
chat looks like I'm not making any changes whatsoever. Isn't

669
01:02:29.639 --> 01:02:42.639
that strange? Probably not the thing, is right. I do

670
01:02:43.000 --> 01:02:54.000
sometimes sometimes have a little habit of making changes and

671
01:02:54.199 --> 01:03:04.239
then thinking ooh, you know, it's like ooh, I wish

672
01:03:04.280 --> 01:03:08.840
I hadn't done that now, But then thinking about it,

673
01:03:10.519 --> 01:03:14.920
if we look at the statistics, so I'll be getting

674
01:03:15.119 --> 01:03:20.039
a speaker like two thousand plus today five hundred and twelve.

675
01:03:20.599 --> 01:03:24.119
So it's been a very very poor, very poor day.

676
01:03:24.880 --> 01:03:28.159
Oh yes, but if we go for last thirty days

677
01:03:28.440 --> 01:03:32.320
the different podcasts. Hypnosis for Sleeping Deeply is the top one.

678
01:03:32.719 --> 01:03:35.960
Let Me Boil the Sleep's the second, top deep sleep.

679
01:03:36.000 --> 01:03:40.599
Whisper Hypnosis is a third, top relaxed sleep Hypnosis Daily four,

680
01:03:41.400 --> 01:03:46.360
Chronic Pain Hypnosis five, let Me Bore Your Pain Away six,

681
01:03:46.800 --> 01:03:52.719
So that's growing, which I'm pleased about. Stop Smoking Hypnosis next,

682
01:03:53.280 --> 01:03:59.159
Then Monday Sleeping, Boring Objects, Stress and Pain Relief. Next,

683
01:04:00.000 --> 01:04:04.679
Relaxing for Stress and Pain Attacks, Relaxation for stress and

684
01:04:04.719 --> 01:04:11.760
panic attacks. And then some of the playlists as well,

685
01:04:12.039 --> 01:04:14.880
like one hundred and fifty one to two hundred Relaxation

686
01:04:15.039 --> 01:04:19.519
for Stress and panic. You've got Jason's Bedtime, story Time,

687
01:04:19.840 --> 01:04:28.119
now Bite in Q and a Friday is Actually it's

688
01:04:32.400 --> 01:04:38.239
it's growing, and some of the ones that I wasn't

689
01:04:38.239 --> 01:04:41.519
getting much traction with are now getting more. So, you

690
01:04:41.599 --> 01:04:46.559
know what, maybe I should just chill out a little bit, just,

691
01:04:46.760 --> 01:04:51.079
you know, just not makes such a big deal about everything.

692
01:04:54.400 --> 01:05:01.400
Let Me Bore the Thing Hypnosis Stress Anxiety. I deleted

693
01:05:01.480 --> 01:05:04.360
that one, did I brilliant? Why did I do that?

694
01:05:08.000 --> 01:05:12.519
Sleeping Somny Hypnosis was deleted as well. Great, that's in

695
01:05:12.679 --> 01:05:18.719
last year Relaxation Hypnosis deleted. Oh dear, what did I

696
01:05:18.960 --> 01:05:22.119
just go through? These period of delete? These were these

697
01:05:22.199 --> 01:05:24.679
were quite popular podcasts as well, So why did I

698
01:05:24.760 --> 01:05:34.000
delete them? I don't know. And yeah, another one ASMI

699
01:05:34.159 --> 01:05:41.119
let Me Boys Sleep deleted that Jason Newland Hypnosis deleted,

700
01:05:45.800 --> 01:05:53.360
AH Sleeping Somni Hypnosis deleted. Now these are ones that

701
01:05:53.440 --> 01:05:58.280
were doing okay, So I guess I was trying to

702
01:05:58.440 --> 01:06:04.159
just consolidate them into like one thing. I suppose maybe

703
01:06:05.679 --> 01:06:08.519
so hypnosis as sleeping Deeply let Me Boy the Sleep,

704
01:06:09.239 --> 01:06:14.920
deep Sleep, Whisper, relaxing sleep, hypnosis, daily stop smoking, Stress

705
01:06:14.960 --> 01:06:18.719
and pain relief, chronic pain relief or chronic pain hypnosis,

706
01:06:20.239 --> 01:06:24.360
relaxation with stress and panic attacks, Mondays, Sleeping for Objects,

707
01:06:25.599 --> 01:06:28.760
let me Boil your pain away. And then Jason's Bedtime,

708
01:06:28.800 --> 01:06:32.960
Story Time Q and a Friday. We are right down there.

709
01:06:33.039 --> 01:06:44.239
But hey, I suppose really, really, if you know, all

710
01:06:44.320 --> 01:06:51.639
things considered, provide I just continue to do what I'm doing.

711
01:06:53.199 --> 01:06:57.239
It just can just continue to grow. So maybe I'll

712
01:06:57.280 --> 01:06:59.320
get back. You know, there was there was a time

713
01:07:00.840 --> 01:07:04.320
I can actually tell you, Oh no, it won't give

714
01:07:04.360 --> 01:07:07.639
me the stats. Won't give me the stats. They only

715
01:07:07.679 --> 01:07:11.119
give me the last twelve months or so, I think

716
01:07:11.239 --> 01:07:18.400
it's yeah, only I can only do stats for from yeah,

717
01:07:18.480 --> 01:07:28.000
for the last twelve months from the first really yeah,

718
01:07:28.519 --> 01:07:33.280
only twelve months, which is a shame. But I do

719
01:07:33.599 --> 01:07:39.199
have I do do do total downloads for spreaker since

720
01:07:39.239 --> 01:07:43.639
twenty eighteen, fifteen million, one hundred and ninety eight thousand,

721
01:07:43.719 --> 01:07:49.400
six hundred and seventy five so I've all in all,

722
01:07:50.239 --> 01:07:54.119
I've had over twenty million, including the SoundCloud and stuff.

723
01:07:54.239 --> 01:07:58.000
So that's all right, over twenty million, and that since

724
01:07:58.039 --> 01:08:01.360
twenty eighteen, So imagine how I've had before that as well,

725
01:08:02.199 --> 01:08:05.400
had a few million, a few mill just a few,

726
01:08:05.880 --> 01:08:12.800
a few, a few. Do you know how many followers

727
01:08:12.840 --> 01:08:19.279
have got on speaker fifty three? First, it's really follow us.

728
01:08:21.039 --> 01:08:24.800
So yeah, I think I might have talked myself out

729
01:08:24.960 --> 01:08:34.920
of deleting anything. Vinni's hassling me. Why are you're hassling me? Baby?

730
01:08:36.159 --> 01:08:41.640
Why you're hassling your daddy Vinvin? What possible reason could

731
01:08:41.720 --> 01:08:44.600
you have for giving me a hard time?

732
01:08:47.560 --> 01:08:47.760
Why?

733
01:08:48.800 --> 01:08:55.319
I don't understand. Oh, I know what it is. Archie's outside. Yeah,

734
01:08:55.640 --> 01:08:58.239
did you hear that? He replied to that his friend

735
01:08:58.399 --> 01:09:01.199
Archie is being taken out, so I need to go

736
01:09:01.800 --> 01:09:07.119
take him out and see his friend. Right, I'm going

737
01:09:07.199 --> 01:09:11.159
to go then, So thank you for listening. Remember, I

738
01:09:11.359 --> 01:09:15.119
literally just talked about podcasts for an hour or whatever

739
01:09:15.159 --> 01:09:18.640
it is. Sorry about that. I just before I take

740
01:09:18.680 --> 01:09:21.920
you through a system, but I didn't. I suppose I've

741
01:09:21.920 --> 01:09:23.600
given you a little bit of a little bit look

742
01:09:23.680 --> 01:09:26.680
behind the curtain kind of. So thank you for listening.

743
01:09:26.800 --> 01:09:29.600
Remember to be kind to yourself because you do deserve

744
01:09:29.640 --> 01:09:32.880
to be happy, and be gentle with yourself because you

745
01:09:32.960 --> 01:09:48.199
deserve to feel safe, lots of love. Bye. Relax in

746
01:09:48.319 --> 01:09:59.000
a more deep and meaningful way, maybe in a way

747
01:09:59.199 --> 01:10:07.720
that can not just allow you to feel calmer now

748
01:10:08.920 --> 01:10:17.479
and throughout the time we spend together here, not just

749
01:10:17.760 --> 01:10:23.359
relaxed at the end of the recording when it's finished

750
01:10:23.439 --> 01:10:29.960
and you can enjoy that sense of comfort and peace,

751
01:10:34.760 --> 01:10:47.359
but also I think it would be nice to have

752
01:10:48.079 --> 01:11:05.039
those feelings of relaxation continue for long after the recording

753
01:11:05.119 --> 01:11:18.560
has ended, so that you can still benefit from listening

754
01:11:19.479 --> 01:11:28.319
to my voice, maybe in a few hours time, perhaps tomorrow,

755
01:11:34.439 --> 01:11:42.279
and then by listening regularly, especially if you find, like

756
01:11:42.439 --> 01:11:45.880
some people do and myself as well, I sometimes I

757
01:11:46.039 --> 01:11:56.520
find one particular recording that really resonates with me, and

758
01:11:56.640 --> 01:12:01.840
I just listen to it over and over again every morning,

759
01:12:02.039 --> 01:12:14.600
every evening. There was this recording from We're going back

760
01:12:14.640 --> 01:12:20.159
to about nineteen ninety nine. It wasn't hypnosis, but it

761
01:12:20.239 --> 01:12:25.279
was a guided visualizations. It kind of was hypnosis, really,

762
01:12:27.760 --> 01:12:32.920
and I managed to find it again and it still

763
01:12:33.039 --> 01:12:38.439
has the same effect on me. And part of it

764
01:12:38.800 --> 01:12:53.479
was the person's voice relaxed me just felt so peaceful,

765
01:12:55.640 --> 01:13:02.079
and I'd look forward to listening to her in the

766
01:13:02.239 --> 01:13:12.880
morning and in the evening, and I knew before even

767
01:13:13.680 --> 01:13:22.119
pressing the play button that since I've done that, pressed

768
01:13:22.159 --> 01:13:31.359
the play button. This is in the days of CD players,

769
01:13:34.359 --> 01:13:39.840
pressed the play button. If fact, it might have even

770
01:13:39.880 --> 01:13:44.079
been a tape tape recorder. I'd lie down on the

771
01:13:44.159 --> 01:13:57.520
bed and then even without necessarily listening to her words,

772
01:14:00.880 --> 01:14:10.159
because I had been memorized. Really, it was as if

773
01:14:10.279 --> 01:14:21.479
my body knew exactly what to do, and the muscles

774
01:14:21.760 --> 01:14:43.079
just almost went into automatic relaxation, and I remember my

775
01:14:43.319 --> 01:14:57.199
mind would slow down. Now. Now, I was listening to

776
01:14:57.319 --> 01:15:06.520
this recording in the early days of learning hypnosis, and

777
01:15:06.760 --> 01:15:15.640
long before I ever made any videos or audio recordings. Myself,

778
01:15:16.880 --> 01:15:20.199
because I didn't start doing that till two thousand and six.

779
01:15:27.159 --> 01:15:43.079
I knew, I knew how helpful I found being able

780
01:15:43.159 --> 01:15:52.159
to just let go, to have that trust in the

781
01:15:52.319 --> 01:16:02.640
person that I'm listening to, knowing that it's going to

782
01:16:02.760 --> 01:16:13.479
be just as relaxing, if not more so. Each time

783
01:16:13.800 --> 01:16:26.279
you hear my voice, you may feel the same. Some

784
01:16:26.640 --> 01:16:33.199
people have been listening to me for over a decade,

785
01:16:41.680 --> 01:16:45.640
maybe not solidly, obviously not twenty four hours a day,

786
01:16:47.439 --> 01:16:53.960
but maybe people come back. Some people may be listen

787
01:16:54.039 --> 01:17:10.560
every day. That's something that I do which you may

788
01:17:10.720 --> 01:17:31.479
not realize by listening, is when I record these recordings. Now,

789
01:17:31.840 --> 01:17:44.319
for example, I also am affected by the words that

790
01:17:44.479 --> 01:17:56.600
I say. So if I set you focus on your feet,

791
01:17:59.159 --> 01:18:06.840
notice your be relaxing. I will be focusing on my feet.

792
01:18:11.800 --> 01:18:29.159
I will be noticing my feet relaxing. If I said,

793
01:18:29.319 --> 01:18:36.960
focus on your hands, and maybe notice the difference between

794
01:18:37.039 --> 01:18:47.279
each hand, Perhaps notice the the air in the room,

795
01:18:47.840 --> 01:18:52.640
the temperature of the room. On the backs of your hands.

796
01:19:00.439 --> 01:19:04.279
You may start to notice what almost feels like a

797
01:19:04.479 --> 01:19:12.399
very light breeze, even though there may not be any

798
01:19:12.960 --> 01:19:17.680
type of breeze at all where you are right now,

799
01:19:26.039 --> 01:19:36.600
and as you become aware of your hands. I'm also

800
01:19:36.960 --> 01:20:05.159
aware of how relaxed my hands our feeling now and

801
01:20:05.359 --> 01:20:12.239
when it comes to potentially drifting off to sleep, which

802
01:20:12.359 --> 01:20:25.520
may be the reason you're listening. I also feel drowsy

803
01:20:28.720 --> 01:20:42.199
when I make these recordings. I also notice my mind drifting.

804
01:20:50.119 --> 01:21:02.680
In fact, at times I've actually fallen asleep without even noticing,

805
01:21:07.560 --> 01:21:17.039
and then I carry on talking. It's only when I

806
01:21:18.720 --> 01:21:28.039
listen back to do the editing I hear snoring and

807
01:21:28.159 --> 01:21:38.159
I think, I don't remember snoring. I remember talking. Was

808
01:21:38.199 --> 01:21:45.359
this snoring was a pig turned up? That's why I

809
01:21:45.439 --> 01:21:53.520
sound like when I snare and I get really into

810
01:21:53.640 --> 01:22:13.000
the whole experience. I don't know how you feel, how

811
01:22:13.119 --> 01:22:23.880
relaxed you feel in your feet, how relaxed you feel

812
01:22:24.119 --> 01:22:50.760
in your hands. I have noticed more and more that

813
01:22:50.960 --> 01:23:07.119
the more relaxed, deeper level of comfort you feel, the

814
01:23:07.359 --> 01:23:27.880
easier your breathing becomes. It's almost like that additional muscle relaxation.

815
01:23:32.279 --> 01:23:53.239
So this allows you to breathe easier without necessarily focusing

816
01:23:55.479 --> 01:24:21.039
on your breath. However, being able to notice the ease

817
01:24:24.520 --> 01:24:51.039
in which you breathe so naturally, you breathe so very

818
01:24:51.359 --> 01:25:40.039
easily and smoothly. Whenever I imagine my breathing improving. When

819
01:25:40.079 --> 01:25:55.359
I've got my eyes closed, I tend to visualize a

820
01:25:55.520 --> 01:26:09.680
beautiful field with true bees and flowers producing all that

821
01:26:11.760 --> 01:26:44.479
life giving oxygen. It feels nice two if nothing else,

822
01:26:47.720 --> 01:27:21.840
just taking some time away from everything, enjoying that feeling

823
01:27:22.239 --> 01:28:12.720
of peace serenity with a joyful heart. Time seems to

824
01:28:13.039 --> 01:28:48.119
just drip by, so very slowly, relaxed, so deeply, peaceful,

825
01:28:58.079 --> 01:29:40.159
completely unattached to any thoughts whatsoever in this moment, completely

826
01:29:40.520 --> 01:30:35.840
free noticing that your mind has slowed down. Slowed down

827
01:30:58.279 --> 01:31:26.600
because nothing really requires your attention. You can enjoy the

828
01:31:26.840 --> 01:31:38.720
physical sensations of allowing the stress to rip out of

829
01:31:38.880 --> 01:31:58.479
your body, to appear out of every part of your

830
01:31:58.560 --> 01:32:42.680
body being released from your brain, h your mind slowly

831
01:32:47.319 --> 01:33:33.000
but surely, the muscles in your legs relax so very deeply,

832
01:33:42.800 --> 01:34:13.800
res so deeply, and the feelings, the pleasant feelings in

833
01:34:13.920 --> 01:34:38.439
your arms and shoulders, deepening each part of your body

834
01:34:41.760 --> 01:35:19.960
further and deeper and deep yuh noticine, the feelings in

835
01:35:20.079 --> 01:35:46.359
the back of your neck, the feelings in your wrists,

836
01:36:19.520 --> 01:36:59.479
muscles in front of your body. I all say, feeling peaceful, deeply.

837
01:37:16.520 --> 01:37:26.800
There's a sense of peace spreads through your fairy core.

838
01:37:57.319 --> 01:38:17.199
Even when you focus on your mind, your mind becomes

839
01:38:24.600 --> 01:39:47.439
eve and slower, even deeper, relax so very slow, his stomach.

840
01:40:01.560 --> 01:40:43.520
Peace fall in your stomach. You're back. Notice Notice how

841
01:40:43.800 --> 01:41:26.960
relaxed you'd never fear a hole of your back. You

842
01:41:27.359 --> 01:41:36.439
spy from your brain all the way down the middle

843
01:41:36.479 --> 01:41:48.319
of your back, sending and receiving millions of messages every day,

844
01:41:59.359 --> 01:43:19.000
deep comfort, increasing deeply relaxed. You knee RELs, spreading those

845
01:43:19.279 --> 01:43:28.359
signals down a spine or cord into air. Every part

846
01:43:28.840 --> 01:44:15.079
of your body, your sins and your calf muscles were elbows.

847
01:44:31.560 --> 01:44:48.960
Feelings of peace and tranquility spreading through your body, tips

848
01:44:49.000 --> 01:45:04.880
of your toes, to your eyes, your fingers, Yes, all

849
01:45:04.880 --> 01:45:21.960
the way till you'll lower back. M lettinger Rea the

850
01:45:22.079 --> 01:46:32.119
thinker peace, m drifting mind, just wandering away, happy to

851
01:46:32.439 --> 01:47:36.720
let go, let go completely, let go, so tranquil, the

852
01:47:36.840 --> 01:49:23.239
whole body enjoying a sensor listing go, he for more peace,

853
01:49:23.680 --> 01:50:16.760
for joy the space, this space of peace and safety,

854
01:50:39.600 --> 01:52:42.119
so fary, relaxed, letting go. Maybe we can just focus

855
01:52:42.560 --> 01:52:51.239
on the different parts of your body, just to notice

856
01:53:17.279 --> 01:54:19.840
a forehead and your eyes ure so lous, noticing the

857
01:54:20.079 --> 01:55:52.600
sense of complete freedom, absolute freedom PRIs prif pea's for

858
01:55:54.680 --> 01:57:40.119
energy peace to breathe such easier loose you may have

859
01:57:43.600 --> 01:58:43.600
you may not have noticed your mind drifting peaceful, move

860
01:58:44.399 --> 01:59:04.600
even more deeply in the direction of total bliss for pace,

861
01:59:08.800 --> 02:01:12.520
bliss for pace, terreft total peace com suk lett him

862
02:01:12.560 --> 02:01:40.079
go peace with mind.

863
02:01:49.359 --> 02:02:53.560
Relxed forty so relaxed, so relaxed. Your body feels almost invisible,

864
02:03:08.760 --> 02:03:53.760
So the very relaxed. I'm peaceful, so peaceful, relax liquor,

865
02:04:29.239 --> 02:04:35.439
and you could start to notice that you are feeling

866
02:04:35.880 --> 02:04:47.079
more relaxed, even though I've not purposely focused your mind

867
02:04:48.039 --> 02:04:55.600
upon that sense of physical comfort that is growing within

868
02:04:55.720 --> 02:05:04.840
you throughout your body, and your mind starts to slow down,

869
02:05:09.800 --> 02:05:16.960
And that could be almost in recognition of I guess

870
02:05:17.399 --> 02:05:30.319
my speech not being particularly fast, and things just generally.

871
02:05:31.560 --> 02:05:42.600
Feel calmer. Just by listening to my voice, you give

872
02:05:42.640 --> 02:05:49.560
yourself an opportunity to take a break from the day,

873
02:05:51.720 --> 02:05:59.199
take a break from your life as it is, and

874
02:05:59.359 --> 02:06:07.079
to give yourself for rest, giving yourself permission to take

875
02:06:07.199 --> 02:06:12.720
some time off and to allow your body to relax

876
02:06:14.439 --> 02:06:22.359
and allow your mind to slow down, which in turn

877
02:06:25.000 --> 02:06:30.000
releases the tension and he stresses that you had in

878
02:06:30.119 --> 02:06:39.920
your body. It's almost as if the parts of your

879
02:06:39.960 --> 02:06:52.000
body just open up, allowing the negativity out and at

880
02:06:52.039 --> 02:06:59.760
the same time replacing that negativity with positive heathing and

881
02:07:03.399 --> 02:07:07.960
which then fills your body up and your mind to

882
02:07:09.640 --> 02:07:28.039
also starts to appreciate those feelings of increasing confidence, an

883
02:07:28.079 --> 02:07:45.199
almost uplifting feeling, positive healing, an energy that spreads through

884
02:07:45.279 --> 02:07:55.920
your body like a wave of comfort. And all this

885
02:07:56.279 --> 02:08:08.319
comes from just allowing yourself a few minutes, maybe half

886
02:08:08.359 --> 02:08:12.199
an hour, however long you want it to be, to

887
02:08:12.560 --> 02:08:26.359
just rest and allow your mind and your body to

888
02:08:26.479 --> 02:08:43.079
almost reset itself to the settings of comfort and relaxation, calmness,

889
02:08:47.359 --> 02:08:56.720
which allows more room for feelings of pleasure and happiness

890
02:09:00.760 --> 02:09:09.560
to move around your body and into your mind, almost

891
02:09:10.399 --> 02:09:14.960
as if your mind and your body are sinking together,

892
02:09:19.239 --> 02:09:28.920
almost mirroring each other with that growing positivity and calmness.

893
02:09:34.000 --> 02:09:41.199
And it feels nice. It really does feel nice to

894
02:09:41.399 --> 02:09:47.079
know that you are the one that has allowed yourself

895
02:09:50.560 --> 02:10:02.760
to feel more comfort and to experience more of this

896
02:10:04.600 --> 02:10:19.760
deep relaxation spreading throughout your body. And as I focus

897
02:10:21.319 --> 02:10:27.079
on each part of your body. You can notice that

898
02:10:27.279 --> 02:10:41.800
that part becomes even more relaxed just by focusing on it.

899
02:10:44.359 --> 02:10:54.000
It becomes even more calm and comfortable, just by focusing.

900
02:10:58.039 --> 02:11:03.800
And as I move down your body, starting at your head,

901
02:11:06.520 --> 02:11:13.199
the parts that you've already focused on will continue to

902
02:11:13.399 --> 02:11:21.039
relax deeply, and those parts that we've not yet focused

903
02:11:21.119 --> 02:11:34.439
on or just automatically release any remaining tension in anticipation

904
02:11:34.880 --> 02:11:47.880
of even more comfort about to come. Now, I'm going

905
02:11:47.960 --> 02:11:54.840
to start by focusing on your forehead. Just being aware

906
02:11:55.479 --> 02:12:05.600
the feelings of your forehead and any background sounds like

907
02:12:05.800 --> 02:12:10.880
mister Herbert the pigeon can just allow you to feel

908
02:12:11.039 --> 02:12:21.000
even more relaxed. Just means you're in the moment. This

909
02:12:21.199 --> 02:12:26.319
isn't this isn't a sterile environment. This is the world.

910
02:12:29.760 --> 02:12:35.840
I live in the countryside, so there's lots of nature

911
02:12:36.359 --> 02:12:46.840
sounds around. So as you focus on your forehead, just

912
02:12:47.119 --> 02:12:54.880
notice how it becomes even more relaxed as you focus

913
02:12:57.199 --> 02:13:01.680
only on my voice and that part of your body.

914
02:13:06.840 --> 02:13:15.119
Moving down to your eyes, focusing on your eyes, noticing

915
02:13:17.600 --> 02:13:27.319
how your eyelids feel so heavy yet so light at

916
02:13:27.359 --> 02:13:33.800
the same time, and all the muscles around your eyes

917
02:13:34.079 --> 02:13:48.479
relaxing completely, moving your focus down to your mouth, your lips,

918
02:13:48.960 --> 02:13:55.600
your tongue, your teeth, and your gums, the whole of

919
02:13:55.760 --> 02:14:10.520
your mouth, relaxing, calm and lease. As you focus now

920
02:14:11.359 --> 02:14:18.199
on your jawl not just the parts of your jaw

921
02:14:18.359 --> 02:14:22.760
near your mouth and your chin, but all the way

922
02:14:22.880 --> 02:14:29.239
up the size of your face to your ears, the

923
02:14:29.520 --> 02:14:53.960
hole of your jaw, feeding more relaxed and calm. Focusing

924
02:14:57.479 --> 02:15:02.600
on your neck, the front of your neck and your

925
02:15:02.760 --> 02:15:16.079
throat relaxing and loose and calm. The side of your neck,

926
02:15:18.119 --> 02:15:25.079
the right and left side of your neck, relax and

927
02:15:26.640 --> 02:15:40.239
loose and calm. And now the back of your neck,

928
02:15:43.560 --> 02:15:53.560
focusing on the back of your neck, letting go of

929
02:15:53.760 --> 02:15:59.560
any tension that may have been there before, and in

930
02:16:00.199 --> 02:16:13.319
joy in that sense of increasing comfort and release that

931
02:16:13.560 --> 02:16:23.960
you can experience in the back of your neck. Moving

932
02:16:24.239 --> 02:16:30.800
down your back and moving either side of your spine

933
02:16:32.079 --> 02:16:36.799
right from the top of your back all the way

934
02:16:37.040 --> 02:16:49.680
down to the bottom of your back, down to your

935
02:16:49.799 --> 02:16:59.600
lower back. And as you move up and down, you

936
02:17:02.639 --> 02:17:09.760
can feel the muscles either side of your spine relaxing

937
02:17:10.440 --> 02:17:23.840
even more. And as those muscles relax that sense of

938
02:17:24.120 --> 02:17:34.760
comfort starts to spread outwards from your spine into both

939
02:17:34.959 --> 02:17:42.520
sides of your back, the top of your back, the middle,

940
02:17:42.680 --> 02:17:51.120
and your lower back. And as you scan gently and

941
02:17:51.719 --> 02:17:58.680
slowly up and down your back, there's the muscles in

942
02:17:58.799 --> 02:18:03.719
the top of your back, kay, relax and become looser.

943
02:18:08.079 --> 02:18:14.040
The muscles in the middle of your back also seem

944
02:18:14.159 --> 02:18:23.680
to just almost divide from each other, separating and almost melting.

945
02:18:29.479 --> 02:18:35.440
And in your lower back there seems to be an

946
02:18:35.520 --> 02:18:49.680
extra special feeling of comfort. The spreads into your hips,

947
02:18:52.000 --> 02:18:59.760
so down your lower back, into your hips, into the

948
02:18:59.840 --> 02:19:08.760
area where your cosis are, and into your buttocks, and

949
02:19:08.879 --> 02:19:18.079
all those muscles that spread from your lower back into

950
02:19:18.159 --> 02:19:31.600
your hip area start to melt, start to really let go.

951
02:19:38.159 --> 02:19:43.159
I don't even know where about. To focus on your shoulders.

952
02:19:44.920 --> 02:19:51.879
Your back and your spine will continue to let go,

953
02:19:54.959 --> 02:20:10.600
continue to relax so calmly. And as you focus on

954
02:20:10.719 --> 02:20:23.639
your shoulders, you may notice that they're already feeding really loose,

955
02:20:28.479 --> 02:20:54.399
They're already feeding calm, and they're feeding those muscles. Then

956
02:20:54.600 --> 02:21:07.000
move from your neck into your shoulders. Feel so soft

957
02:21:10.319 --> 02:21:35.879
and gentle, so smooth and calm, and the feeling in

958
02:21:35.959 --> 02:21:50.760
your shoulders seens to spread deep into your shoulders, that

959
02:21:51.120 --> 02:21:59.799
sense of relaxation, not just traveling deeply into your muscle,

960
02:22:03.440 --> 02:22:16.639
but also relaxing the bones and moving all away to

961
02:22:16.879 --> 02:22:25.840
underneath your arms, relaxing that whole area between the tops

962
02:22:25.959 --> 02:22:40.360
of your shoulders and underneath your arms healing. You feel

963
02:22:40.559 --> 02:22:54.000
so relaxed and comfortable in your shoulders, which sends that

964
02:22:56.280 --> 02:23:16.000
deep healing message into your arms. And you may feel

965
02:23:17.840 --> 02:23:22.879
almost as if your arms are not even there because

966
02:23:23.000 --> 02:23:59.520
they're so relaxed, so deeply relaxed, so so calm, so

967
02:24:00.200 --> 02:24:21.360
hm pose, not feeling spreading all the way down your arms,

968
02:24:24.120 --> 02:24:53.159
two elbows, including your elbows circumforts spreads or away into

969
02:24:53.239 --> 02:25:07.799
your wrists, your forearments and your wists being so heavy,

970
02:25:11.479 --> 02:25:52.639
yet at the same time so light and gentle. Fuss

971
02:25:55.239 --> 02:26:33.879
Now on your hands, my hands, so peaceful in your hands,

972
02:26:52.360 --> 02:27:11.399
there's a sense of real peace. It just seems to

973
02:27:15.680 --> 02:27:36.360
feel so familiar when your hands relax deeply. E is

974
02:27:54.040 --> 02:29:02.559
your thingers you things said this, you think your tips

975
02:29:31.159 --> 02:29:50.319
moving your attention to the front of your body, so comfortable,

976
02:30:01.280 --> 02:31:29.040
meaning in your focus, your legs, what muscles in your thighs,

977
02:31:45.799 --> 02:32:23.280
your knees, so relaxed, a carved mussels and just shins

978
02:32:26.959 --> 02:34:39.159
a pusyday four and the fathing in your feet, Sir, peaceful,

979
02:34:41.280 --> 02:35:33.000
so calm, so peaceful, so calm, so peaceful, so calm,

980
02:35:37.399 --> 02:36:10.840
so peace f rea sin peace fa so calm, allowing

981
02:36:10.959 --> 02:36:18.120
that deep relaxation to spread your chest, in your stomach,

982
02:36:21.879 --> 02:36:49.600
so letting go of everything. So I'm gonna start counting

983
02:36:49.719 --> 02:37:01.440
down now from twenty down to one. You can imagine

984
02:37:01.479 --> 02:37:05.200
in a way it's like just walking down some steps

985
02:37:07.120 --> 02:37:11.479
and each step or twenty steps, and each step represents

986
02:37:12.760 --> 02:37:25.639
a level of comfort. Each step represents a deepening of

987
02:37:25.879 --> 02:37:36.600
that comfort, and the furvies you walk down those steps,

988
02:37:36.760 --> 02:37:49.200
the deeper and more relaxed you feel. So starting with

989
02:37:49.399 --> 02:43:21.639
number twenty twenty nineteen, eighteen seventeen sist eight fourty four

990
02:43:22.040 --> 02:53:59.559
two two five eight nine hey seven four five four

991
02:55:17.079 --> 02:58:34.319
two one. And now as you focus on your eyes,

992
02:58:43.879 --> 02:58:54.200
we're going to count down from ten douts one, focusing

993
02:58:55.520 --> 02:59:03.799
just on your eyes, your eyelids, the muscles around your eyes,

994
02:59:06.840 --> 02:59:15.520
your eye walls themselves, our whole area that makes up

995
02:59:15.600 --> 02:59:31.639
your eye. And as we count down from ten down

996
02:59:31.760 --> 02:59:44.719
to one, whilst focus in on your eyes, you'll become

997
02:59:46.760 --> 02:59:58.879
twice is relaxed with each number counting down, and you

998
02:59:59.040 --> 03:00:06.040
may find, Yeah, the all you want to do is

999
03:00:06.559 --> 03:00:15.799
just drift off to sleep. And if that's what you want,

1000
03:00:18.840 --> 03:00:31.799
then just allow yourself to do that. Now, focusing on

1001
03:00:31.959 --> 03:00:39.280
your eyes, I'm going to begin counting down from ten

1002
03:00:39.639 --> 03:03:48.280
down to one right now, ten nine eight seven s.

1003
03:04:52.639 --> 03:07:04.719
Five four.

1004
03:07:17.280 --> 03:10:08.280
Three two one two. Counting down from ten to one

1005
03:10:10.360 --> 03:10:34.639
ten nine eight seven six five four three two one.

1006
03:10:41.680 --> 03:10:44.559
And maybe that was a bit too quick in order

1007
03:10:44.639 --> 03:10:48.559
to relax. Maybe it's a bit too fast for you

1008
03:10:48.879 --> 03:10:58.559
to notice the calming of your body, maybe even a

1009
03:10:58.639 --> 03:11:02.719
little bit of pressure there you're counting down from ten

1010
03:11:02.799 --> 03:11:06.479
to one. Would you expect me to do? Man, expect

1011
03:11:06.520 --> 03:11:10.680
me to STI go with floppy just because you're counting down.

1012
03:11:16.280 --> 03:11:19.559
We could try it again, but this time I go

1013
03:11:19.760 --> 03:11:27.120
this lower. This time, as you focus on the whole

1014
03:11:27.200 --> 03:11:33.440
of your body before we focus on your legs, just

1015
03:11:33.719 --> 03:11:43.680
notice how your body does start to feel more relaxed

1016
03:11:48.479 --> 03:12:13.799
with every number that I count down ten nine eight seven,

1017
03:12:22.959 --> 03:13:38.159
six five four three two one. And just notice how

1018
03:13:40.520 --> 03:13:49.959
how you feel, generally, how your body feels. It's not

1019
03:13:50.159 --> 03:14:01.159
necessarily even about counting down from ten to one. It's

1020
03:14:01.280 --> 03:14:18.440
that space that you have that space between being active

1021
03:14:20.799 --> 03:14:29.959
physically or mentally to just sitting or lying down and

1022
03:14:30.239 --> 03:14:35.040
just being there, not doing anything, not saying anything, or

1023
03:14:35.879 --> 03:14:42.159
needing to think about anything. So it opens up a space,

1024
03:14:43.159 --> 03:14:52.280
you know, a bit of a space, a gap. And

1025
03:14:52.399 --> 03:14:56.959
the more I came down from ten to one, the

1026
03:14:57.040 --> 03:15:05.040
bigger that gap becomes. So there's that gap of calmness,

1027
03:15:06.440 --> 03:15:22.120
of comfort, relaxation. It's a nice feeling, and it moves

1028
03:15:23.680 --> 03:15:33.559
those stresses or discomforts physically or emotionally, moves them away.

1029
03:15:40.360 --> 03:15:53.079
Allows you to just slow down, someone to count again

1030
03:15:53.200 --> 03:15:59.360
from ten down to one, and notice that gap widening,

1031
03:16:01.559 --> 03:16:08.239
the gap. And as it widens, it's almost like thestress

1032
03:16:08.399 --> 03:16:26.200
and attention falls into the gap and gives you that distance,

1033
03:16:28.200 --> 03:17:32.280
that space. Now ten nine, eight, seven, six, five four

1034
03:17:50.600 --> 03:18:44.159
three mhm two. One. Now, how does your body feel now?

1035
03:18:56.879 --> 03:19:12.159
Can you notice that you're feeling karma, the feeling more

1036
03:19:12.600 --> 03:19:40.000
relaxed as we now focus on your legs, just your legs.

1037
03:19:55.959 --> 03:20:16.120
We're just gonna start with focusing on your thighs. Of course,

1038
03:20:16.239 --> 03:20:21.120
it's not the most exciting thing to be doing because

1039
03:20:24.559 --> 03:20:27.200
I'm sure like most of your body is not a

1040
03:20:27.360 --> 03:20:39.760
lot going on right now. Just focusing on the whole

1041
03:20:39.879 --> 03:20:46.280
of your thighs, the tops of your thighs, the sides

1042
03:20:46.440 --> 03:20:53.399
of your thighs, the bottoms of your thighs, your outer thighs,

1043
03:20:53.520 --> 03:20:58.440
and your inner thighs. Basically the whole of your thigh

1044
03:20:58.559 --> 03:21:07.319
that leads into your hip and it goes down to

1045
03:21:07.520 --> 03:21:21.559
your knee joints. Now, this is a big area. It's

1046
03:21:21.600 --> 03:21:27.079
a very heavy area. It's very strong, probably the strongest

1047
03:21:28.079 --> 03:21:41.239
muscles in your body or in your thighs. But I

1048
03:21:41.319 --> 03:21:49.639
don't think we perhaps give enough attention to our thighs.

1049
03:21:55.559 --> 03:22:06.319
Perhaps we don't acknowledge how important our thighs are to

1050
03:22:06.520 --> 03:22:27.120
our lives, how much they actually do for us, all

1051
03:22:27.239 --> 03:22:37.680
for our lives. And it may seem to sound really weird,

1052
03:22:37.760 --> 03:22:46.159
but I think that all of our body parts, especially

1053
03:22:46.280 --> 03:22:53.920
our thighs, need some TLC, a bit of love shown,

1054
03:22:54.920 --> 03:23:12.840
a bit of acknowledgment. I thank you gratitude for what

1055
03:23:13.000 --> 03:23:22.079
our thighs do for us. And I know this may

1056
03:23:22.319 --> 03:23:29.040
sound is strange. Maybe you think, why am I Surely

1057
03:23:29.120 --> 03:23:31.920
I should be out in the garden hugging a tree

1058
03:23:32.079 --> 03:23:40.200
or something. Well, it's hard to set a microphone up

1059
03:23:40.280 --> 03:23:43.600
on a tree. That's why I'm doing this indoors. Otherwise

1060
03:23:43.639 --> 03:23:47.000
I would be outside hugging a tree. Now I can't

1061
03:23:47.000 --> 03:23:55.799
see the television from the tree. If you move down

1062
03:23:55.840 --> 03:24:04.959
to your knees, getting such an important and part, and

1063
03:24:05.559 --> 03:24:10.000
I think we don't necessarily I'll speak for myself here,

1064
03:24:12.479 --> 03:24:17.559
I don't necessarily appreciate all that my nees do for

1065
03:24:17.719 --> 03:24:24.200
me until I have a problem with my knee. It's occasionally,

1066
03:24:24.239 --> 03:24:29.239
if I ever maybe i'll bash it, or it's aching

1067
03:24:29.399 --> 03:24:35.760
for some reason. It's then that I realize how much

1068
03:24:35.920 --> 03:24:39.559
it does. You know, the benefit of being able to

1069
03:24:40.479 --> 03:24:49.680
use my legs without any kind of physical discomfort is

1070
03:24:50.520 --> 03:24:59.239
a beautiful thing that's possibly not appreciated until it's temporarily removed.

1071
03:25:00.399 --> 03:25:07.360
You know that's comfort. But as you focus on your knees,

1072
03:25:09.559 --> 03:25:15.200
regardless of how your knees feel, you can have that

1073
03:25:15.440 --> 03:25:21.600
sense of gratitude and love to your knees for all

1074
03:25:21.760 --> 03:25:33.959
that they do for you. And you can still have

1075
03:25:34.120 --> 03:25:38.280
that attention on your thighs and maybe notice how your

1076
03:25:38.360 --> 03:25:50.239
thighs feel. Maybe you've noticed that they are relaxing more

1077
03:25:52.040 --> 03:26:03.639
deeply as you focus now on the bottoms of your legs,

1078
03:26:04.120 --> 03:26:09.479
your shins and your calf muscles and the bones between

1079
03:26:09.719 --> 03:26:15.879
your knees and your feet incorporate, and of course your

1080
03:26:16.000 --> 03:26:29.959
ankles so important. Anyone that's had even the slightest sprain

1081
03:26:30.079 --> 03:26:37.040
of an ankle knows how how much we take our

1082
03:26:37.280 --> 03:26:45.799
ankles for granted. And it's kind of strange in a

1083
03:26:45.879 --> 03:26:51.440
way when you think that. You know, logically, our wrists

1084
03:26:51.639 --> 03:26:54.479
are a lot thinner than the rest of our arms,

1085
03:26:55.600 --> 03:26:59.159
which is okay, it doesn't can't see any problem with

1086
03:26:59.239 --> 03:27:04.639
that because we're just picking stuff up. But our ankles

1087
03:27:06.479 --> 03:27:16.399
so much thinner than the rest of our legs, and

1088
03:27:16.520 --> 03:27:21.040
from a physics perspective or logical even it doesn't really

1089
03:27:21.159 --> 03:27:28.399
make sense that all this weight would ultimately be resting

1090
03:27:29.399 --> 03:27:39.399
on your ankles then leading to your feet, that thin area,

1091
03:27:40.600 --> 03:27:47.520
a thin bone. Yeah, it does so much great work.

1092
03:27:49.680 --> 03:27:59.200
Supports us, supports our body for a lifetime, helps us

1093
03:27:59.799 --> 03:28:08.399
to balance, It helps you to get her around and

1094
03:28:08.520 --> 03:28:22.559
be mobile. And there's the calf muscles. Of course, when

1095
03:28:22.600 --> 03:28:25.719
I was younger, I couldn't see the point in calf muscles.

1096
03:28:26.479 --> 03:28:31.200
I didn't seem to do anything. Okay, if I walked

1097
03:28:31.239 --> 03:28:34.920
around on tiptoes, then my calf muscles get some work.

1098
03:28:36.319 --> 03:28:38.879
But of course that's not true. The calf muscles are

1099
03:28:38.920 --> 03:28:48.840
being used whenever we use her legs and your shins

1100
03:28:52.120 --> 03:29:01.079
there to protect your lower legs, shaped in a way

1101
03:29:02.959 --> 03:29:15.040
almost as a protector for the bone, leading of course

1102
03:29:15.120 --> 03:29:25.280
to your ankles and your feet. But we're not going

1103
03:29:25.360 --> 03:29:27.479
to focus on your feet. We're just going to focus

1104
03:29:27.559 --> 03:29:33.719
on the legs. And I realize that now that I've

1105
03:29:33.840 --> 03:29:38.559
mentioned your feet, it probably focuses on them anyway, So

1106
03:29:38.680 --> 03:29:41.079
maybe I should focus on your feet a little bit.

1107
03:29:45.120 --> 03:29:49.520
You can have them in your awareness the same as

1108
03:29:49.600 --> 03:29:53.959
you have your thighs in your awareness. Even though we

1109
03:29:54.079 --> 03:29:58.079
haven't been focusing on your thighs for a few minutes,

1110
03:30:00.040 --> 03:30:10.959
we're focusing on your ankles, there's still that sensation of

1111
03:30:14.200 --> 03:30:26.959
comfort in your thighs, and there's that movement of energy

1112
03:30:29.000 --> 03:30:36.040
because the thighs hold lots of different sensations. Of course,

1113
03:30:36.120 --> 03:30:40.879
there's the muscles, the big straw muscles that we have

1114
03:30:41.079 --> 03:30:54.399
in our thighs, but the skin on the outside of

1115
03:30:54.479 --> 03:30:59.799
the thighs, as in the outside of all of our body,

1116
03:31:00.600 --> 03:31:12.200
can be very sensitive, sensitive to the touch, sensitive to temperature,

1117
03:31:18.719 --> 03:31:26.280
and inside your thighs the bones, there's the muscle, there's

1118
03:31:26.319 --> 03:31:31.079
the blood vessels, the ar trees to all this stuff

1119
03:31:31.239 --> 03:31:39.920
that's inside your thighs, and I guess sometimes it'd be

1120
03:31:40.079 --> 03:31:44.200
nice if you could actually put your fingers inside your

1121
03:31:44.280 --> 03:31:50.479
thighs and a message, so you can message on the outside,

1122
03:31:50.719 --> 03:31:53.639
of course, but to be able to get deep into

1123
03:31:53.719 --> 03:31:58.520
the muscles and to be able to just message inside

1124
03:31:58.600 --> 03:32:05.600
your thighs, message in the bones of your leg message

1125
03:32:05.680 --> 03:32:14.920
in all the veins, and just gently healing your thighs,

1126
03:32:18.840 --> 03:32:24.040
and you could move down message and inside your knees,

1127
03:32:25.520 --> 03:32:32.360
just message in those bones, but with healing fingertips, spreading

1128
03:32:32.440 --> 03:32:38.159
that healing energy deep into the joints of your knees.

1129
03:32:43.600 --> 03:32:47.280
Of course, there's the back of your your knee, you know,

1130
03:32:47.399 --> 03:32:53.399
the inside crease where your knee is. It's a very

1131
03:32:53.639 --> 03:32:59.520
sensitive area. Very it feels very nice when you stroke it.

1132
03:33:00.920 --> 03:33:04.280
That might be because it's an area that's not really

1133
03:33:04.479 --> 03:33:10.920
touched very often. It's almost like a hidden part, that

1134
03:33:11.280 --> 03:33:18.159
crease in your legs. It's almost like a part that

1135
03:33:20.000 --> 03:33:31.239
has a sensitivity, which is a little bit different. Of course,

1136
03:33:31.280 --> 03:33:41.799
it's protected by your legs, so you can imagine putting

1137
03:33:42.680 --> 03:33:52.319
your fingers into that crease in your legs, that fold

1138
03:33:52.479 --> 03:33:56.600
in between your legs. You can just message with your fingertips.

1139
03:33:57.760 --> 03:34:04.559
Imagine your fingertips going inside side, massage in the muscle tissue.

1140
03:34:09.159 --> 03:34:13.440
You can of course feel the bones of your knees

1141
03:34:14.920 --> 03:34:25.360
healing through your fingertips. And then as you go down

1142
03:34:28.239 --> 03:34:31.040
to your calf muscles. Now that's the part I'd like

1143
03:34:31.120 --> 03:34:35.840
to be able to really put my fingertips deep inside

1144
03:34:36.600 --> 03:34:45.520
my calf muscles, massage in every single tissue of that muscle,

1145
03:34:47.120 --> 03:34:57.040
healing every part, and then doing the same for my shins.

1146
03:35:00.239 --> 03:35:07.120
Message in and gently stroking the bones, gently stroking them,

1147
03:35:08.000 --> 03:35:12.159
healing in a loving way, because they deserve to be

1148
03:35:12.319 --> 03:35:19.559
treated as the precious bones that they are. Because our

1149
03:35:19.680 --> 03:35:23.200
legs are so precious as in all the other parts

1150
03:35:23.280 --> 03:35:30.920
of our body, and more precious than any jure on

1151
03:35:31.079 --> 03:35:47.360
the planet. When you start to think about your legs

1152
03:35:47.520 --> 03:35:58.639
in this way, it can change your perspective. It might

1153
03:35:58.840 --> 03:36:05.440
sound a bit a bit silly to start with the

1154
03:36:05.600 --> 03:36:13.760
idea of having love for your legs, shown appreciation for

1155
03:36:13.879 --> 03:36:19.920
your thighs, wanting to be able to put your hands

1156
03:36:20.920 --> 03:36:27.760
in your thighs and massage the muscles and the bones,

1157
03:36:29.639 --> 03:36:35.360
and to get your fingers deep in there, releasing all tension,

1158
03:36:38.200 --> 03:36:46.840
just to show how much you care about your legs,

1159
03:36:47.719 --> 03:36:51.479
how much you care for what your legs do for

1160
03:36:51.639 --> 03:37:05.200
you regularly, your knees, your calves, your ankle, the strength

1161
03:37:05.360 --> 03:37:13.399
of your ankles, considering how thin they are compared to

1162
03:37:13.559 --> 03:37:20.239
the rest of your legs, especially your thighs. Yet they're

1163
03:37:20.399 --> 03:37:32.680
so strong, so flexible, absolutely amazing things. Your ankles are

1164
03:37:36.520 --> 03:37:41.600
truly a gift because of what they do for you,

1165
03:37:47.079 --> 03:37:54.040
supporting all that weight, regardless of how what weight you are,

1166
03:37:55.200 --> 03:37:59.879
even if you only ate stone, it's still a lot

1167
03:38:00.040 --> 03:38:06.719
of wait for these little ankles. Now, I'm a lot

1168
03:38:06.959 --> 03:38:16.879
heavier than eight stone double down, yet my ankles support

1169
03:38:16.959 --> 03:38:24.319
my body all the time. Orth they do give off

1170
03:38:24.360 --> 03:38:29.639
a sigh of relief when I sit down as I

1171
03:38:29.760 --> 03:38:37.000
have my whole legs do. My feet feet also go

1172
03:38:38.799 --> 03:39:04.360
and my toes clap. We're so happy. Your legs really

1173
03:39:05.840 --> 03:39:12.479
are amazing. And I know that about talking about your

1174
03:39:12.600 --> 03:39:19.479
legs is probably possibly among the most most boring things

1175
03:39:19.520 --> 03:39:26.719
you've ever heard anyone say. Possibly they're boring or not,

1176
03:39:28.319 --> 03:39:43.799
Everything I said is true. Your legs are amazing. Your

1177
03:39:43.920 --> 03:39:56.479
legs deserve not just respect, They deserve to relax deeply.

1178
03:40:03.799 --> 03:40:07.120
They deserve to take some time out of the day

1179
03:40:09.319 --> 03:40:38.079
to just let go completely. Your legs really can relax.

1180
03:40:45.680 --> 03:40:49.799
And because the legs are so such a most, you know,

1181
03:40:50.079 --> 03:40:56.000
very important part of your body. When you relax your legs,

1182
03:40:56.079 --> 03:41:03.319
the rest of your body also naturally follows in that

1183
03:41:07.040 --> 03:41:17.879
journey of comfort. I can feel it in my hips.

1184
03:41:19.280 --> 03:41:26.120
My hips feel really loose, and also in my lower

1185
03:41:26.239 --> 03:41:33.079
back as well. My lower back really feels it feels stretched,

1186
03:41:34.200 --> 03:41:37.239
even though I'm just sitting in a chair and there's

1187
03:41:37.319 --> 03:41:42.559
no stretching as far as I'm aware that I'm doing.

1188
03:41:43.600 --> 03:41:46.239
It's almost as if the muscles are just relaxed so

1189
03:41:46.479 --> 03:41:52.399
much that there is a natural stretch as the tension

1190
03:41:53.319 --> 03:42:14.559
has reduced a lot. And I'm now going to count

1191
03:42:14.639 --> 03:42:22.520
down from ten down to one, and you can continue

1192
03:42:24.360 --> 03:42:50.639
to fill wonderfully relaxed ten nine, eight, seven, six, five,

1193
03:42:55.280 --> 03:43:23.319
four three two. Why relax? So I'm just going to

1194
03:43:23.440 --> 03:43:28.799
count down from five down to one. And as a countdown,

1195
03:43:30.079 --> 03:43:34.840
if you just focus on the numbers, just the numbers

1196
03:43:36.479 --> 03:43:45.479
counting down, and notice how you feel in this moment

1197
03:43:47.239 --> 03:43:51.639
as you hear the numbers counting down, knowing that those

1198
03:43:51.799 --> 03:44:04.840
numbers counting down represent you feeling calmer, not just in

1199
03:44:04.959 --> 03:44:13.280
your body but also relaxing your mind. I just notice

1200
03:44:13.360 --> 03:44:19.399
how you feel there's nothing to do, there's nothing to say,

1201
03:44:20.079 --> 03:44:37.120
there's nothing to think about, starting with number five four

1202
03:44:46.639 --> 03:45:22.399
three two one. And as you notice the gradual letting

1203
03:45:22.520 --> 03:45:31.920
go the tension in your body, you may also begin

1204
03:45:32.239 --> 03:45:38.200
to notice and be aware of how your mind is

1205
03:45:39.280 --> 03:45:47.120
starting to slow down. This is just a natural thing

1206
03:45:47.600 --> 03:45:55.000
that happens. It's not really a special procedure. It's just

1207
03:45:55.200 --> 03:46:01.399
natural because as your body relaxes, your mind also starts

1208
03:46:01.479 --> 03:46:06.159
to relax, and the more your mind relaxes, the more

1209
03:46:06.200 --> 03:46:11.440
your body relaxes. It's just a continuous circle of relaxation.

1210
03:46:17.479 --> 03:46:26.000
And there's that calmness that comes from relative quietness. You know,

1211
03:46:26.159 --> 03:46:31.760
even even if there's background sounds either your side, online,

1212
03:46:33.479 --> 03:46:39.399
it's still going to be quite calm. You know, you

1213
03:46:39.440 --> 03:46:44.680
haven't got the television on, there's no music in the background,

1214
03:46:44.760 --> 03:46:47.399
unless you're listening to the recording with music. Of course,

1215
03:46:52.319 --> 03:46:54.440
you're very likely not going to be sitting in a

1216
03:46:54.559 --> 03:46:57.680
room with other people. Of course it might be, but

1217
03:46:59.000 --> 03:47:02.239
generally it's more ideal if you can do this on

1218
03:47:02.360 --> 03:47:13.680
your own, so no distractions, and when you stop thinking

1219
03:47:13.760 --> 03:47:30.920
about stuff, relaxation automatically rises a sense of comfort starts

1220
03:47:31.000 --> 03:47:39.719
to grow, and without trying to build it up into

1221
03:47:39.840 --> 03:47:51.959
something fantastical or something magical, this is just a natural process,

1222
03:47:54.319 --> 03:48:05.159
something that's easy to accomplish. In fact, it's almost the

1223
03:48:05.479 --> 03:48:12.200
sense of relaxing completely happens really when you put no

1224
03:48:12.399 --> 03:48:16.959
effort into it. It's not something that you can really force.

1225
03:48:19.600 --> 03:48:28.959
It's something that happens naturally. And part of the process

1226
03:48:29.360 --> 03:48:40.559
of this recording and others is simply two allow you

1227
03:48:42.959 --> 03:48:53.799
to take advantage of this space this time. It's just

1228
03:48:58.000 --> 03:49:05.559
let go to just be here, to be in tune

1229
03:49:09.239 --> 03:49:21.319
with how you feel, yet with the intention of wanting

1230
03:49:21.639 --> 03:49:33.719
to relax deeply and maybe even to fall asleep, depending

1231
03:49:33.959 --> 03:49:40.159
on what it is that you wish for yourself in

1232
03:49:40.319 --> 03:49:56.479
this moment. As we know, relaxing is the majority of

1233
03:49:56.600 --> 03:50:00.520
the process of falling asleep. The actual fall in a

1234
03:50:00.559 --> 03:50:07.200
sleep part is the tiny bit at the end. The

1235
03:50:07.360 --> 03:50:21.840
deeper relaxed you become, the easier you find yourself drifting.

1236
03:50:31.280 --> 03:50:37.799
But you can also if you choose stay focused on

1237
03:50:38.000 --> 03:51:01.719
my voice and really enjoy the process of gradually relaxing

1238
03:51:06.000 --> 03:51:32.479
each muscle in your body effortlessly and just observing the

1239
03:51:32.680 --> 03:51:54.280
sensation of letting go completely this time on an acount

1240
03:51:54.360 --> 03:52:04.399
from six down to one, and you can notice your

1241
03:52:04.600 --> 03:52:14.920
mind calming down more with each number that you hear

1242
03:52:15.280 --> 03:53:24.239
me say naturally, feeling calm and slow and peaceful sex five, four,

1243
03:53:56.280 --> 03:55:31.360
three f one, being aware of how your mind to slowed,

1244
03:55:33.600 --> 03:55:59.920
rite down, sinking deeply into relaxation. And as you focus

1245
03:56:00.159 --> 03:56:08.440
on your mind, you may notice that there are some

1246
03:56:09.360 --> 03:56:18.719
thoughts still there, maybe some stubborn thoughts that for some

1247
03:56:19.000 --> 03:56:31.959
reason perhaps need your attention. So what you can do

1248
03:56:32.159 --> 03:56:45.680
is send love to those thoughts. Sprinkle those thoughts.

1249
03:56:49.799 --> 03:56:50.520
With love.

1250
03:56:52.120 --> 03:56:56.319
Like at petals from a flower. Just sprinkle it over them,

1251
03:56:57.760 --> 03:57:04.879
petals filled with love towards those thoughts, to let those

1252
03:57:05.120 --> 03:57:11.559
thoughts know that you're not abandoned in them. You just

1253
03:57:12.040 --> 03:57:22.079
need them. You require them to just calm down, slow down,

1254
03:57:24.440 --> 03:57:25.719
quiet down.

1255
03:57:29.399 --> 03:57:29.799
For now.

1256
03:57:37.680 --> 03:57:42.680
So as you focus on those remaining thoughts, as we

1257
03:57:42.879 --> 03:57:48.079
count down this time from seven down to one. With

1258
03:57:48.239 --> 03:58:02.159
each number, just imagine sprinkling those flower petals of love, kindness,

1259
03:58:03.760 --> 03:58:15.600
gratitude over those thoughts, which will allow them to just

1260
03:58:17.000 --> 03:58:32.000
melt away and relax deeply. With every number, those thoughts

1261
03:58:32.159 --> 03:58:49.600
will become more and more relaxed. Starting with number seven

1262
03:59:08.840 --> 04:01:16.040
six five four three two one. Yeah, And as you

1263
04:01:16.280 --> 04:01:41.719
now notice how relaxed you're feeling in your body, we're

1264
04:01:41.799 --> 04:01:55.520
going to focus on your hands because the more relaxed

1265
04:01:55.600 --> 04:02:02.799
your hands are, the more relaxed your body and mind are.

1266
04:02:17.760 --> 04:02:23.799
And there's you focus on your hands and your fingers.

1267
04:02:29.360 --> 04:02:34.079
There's nothing needed to be done. There's no clenching of

1268
04:02:34.399 --> 04:02:38.719
fists or tents in the fingers or anything like that.

1269
04:02:46.159 --> 04:03:00.440
It's just noticing and focusing on your hands, noticing how

1270
04:03:00.520 --> 04:03:25.200
they feel. Because the more relaxed your hands feel, the

1271
04:03:25.479 --> 04:03:28.120
calmer your mind feels.

1272
04:03:29.559 --> 04:03:31.000
And the more.

1273
04:03:33.520 --> 04:03:49.799
Comfort you feel throughout your body. And you may have

1274
04:03:53.879 --> 04:04:36.959
already noticed you're mind is starting to dress faim just

1275
04:04:37.200 --> 04:04:54.360
on your hands and fingers, allowing them to experience a

1276
04:04:54.559 --> 04:05:02.520
real deepening of that relaxation in your hands and fingers,

1277
04:05:08.559 --> 04:05:30.920
more and more relaxed. With each number from eight down

1278
04:05:31.040 --> 04:05:43.840
to one, you can almost feel that healing and relaxing

1279
04:05:44.319 --> 04:06:00.479
energy spreading into your hands and fingers, becoming year more

1280
04:06:02.639 --> 04:06:18.319
relaxing with each number you hear, going down from eight

1281
04:06:19.159 --> 04:07:56.239
down to one, drifting, drifting again, starting with number eight seven, six,

1282
04:08:31.079 --> 04:10:42.079
five four three Foo, just being here now nothing to

1283
04:10:42.239 --> 04:10:52.719
think about, nothing to do, nothing to say, and everything

1284
04:10:53.079 --> 04:11:04.000
just feels calmer. And this is your natural state of being.

1285
04:11:07.680 --> 04:11:13.040
This is how you just normally feel when you take

1286
04:11:13.120 --> 04:11:21.600
away all that other stuff that we add, you know,

1287
04:11:21.719 --> 04:11:33.079
things like stress and worrying and overthinking and anxiety, tension,

1288
04:11:37.360 --> 04:11:44.280
just generally thinking about stuff. You take that away, which

1289
04:11:44.360 --> 04:11:53.559
is what we do. What we do. Now you're left

1290
04:11:53.680 --> 04:12:04.600
with a real sense of peacefulness, which comes to you

1291
04:12:04.840 --> 04:12:18.799
very quickly, because ultimately it's just a feeling, a feeling

1292
04:12:19.879 --> 04:12:27.000
of comfort. It's almost as if you've gone inside yourself

1293
04:12:27.120 --> 04:12:38.719
and you've found a special place where everything is peaceful,

1294
04:12:41.680 --> 04:12:47.040
a place where you can feel relaxed and your natural

1295
04:12:49.200 --> 04:12:55.520
sense of comfort, a place where you can be you,

1296
04:13:00.239 --> 04:13:07.239
where you can accept yourself for who you are, a

1297
04:13:07.360 --> 04:13:13.879
place where you're not trying to please anybody else ever,

1298
04:13:17.879 --> 04:13:26.440
a place where you can actually not just love yourself,

1299
04:13:26.559 --> 04:13:32.000
but in some ways more importantly, you can like yourself

1300
04:13:34.479 --> 04:13:51.799
appreciate who you are. That sense of gratitude is in

1301
04:13:51.920 --> 04:14:02.879
the air all around you. That's also a place where

1302
04:14:03.079 --> 04:14:13.440
you can actually feel the healing energy soaking into your body.

1303
04:14:20.079 --> 04:14:31.479
Healing energy soaking into your body, and that healing energy

1304
04:14:31.840 --> 04:14:42.120
spreads through your veins, traveling to each and every single

1305
04:14:42.559 --> 04:14:53.719
part of your body, and you start to realize that actually,

1306
04:14:54.479 --> 04:15:00.600
that healing energy, it's not just entered into your brain,

1307
04:15:03.399 --> 04:15:12.920
it's become part of your brain, and that spinal fluid

1308
04:15:15.600 --> 04:15:26.360
is now mixed with healing energy, not just allowing you

1309
04:15:26.639 --> 04:15:34.639
to feel so much more relaxed and healthy in this moment,

1310
04:15:39.120 --> 04:15:48.559
but also you start to realize that actually, what's happening

1311
04:15:48.760 --> 04:15:57.319
now with that healing, relaxing energy spreading through your body,

1312
04:15:59.239 --> 04:16:09.760
it's actually be changing your life. It's actually changing the

1313
04:16:09.840 --> 04:16:15.520
way you're going to feel not just now, but tomorrow

1314
04:16:16.719 --> 04:16:25.520
and the next day. As your health improves, not just

1315
04:16:25.680 --> 04:16:33.600
your physical health, but your mental health. Things that used

1316
04:16:33.639 --> 04:16:39.360
to bother you in the past, for some reason, no

1317
04:16:39.559 --> 04:16:47.799
longer have the effect that they used to because something's

1318
04:16:48.280 --> 04:17:01.319
changed deep within you. Maybe things that used to cause

1319
04:17:01.399 --> 04:17:13.360
you to feel anger no longer have that power to

1320
04:17:13.520 --> 04:17:19.159
control you the way they seem to be able to before.

1321
04:17:22.840 --> 04:17:33.639
As you realize that you're the one who decides what

1322
04:17:34.000 --> 04:17:45.680
affects you, you're the one who decides to feel relaxed

1323
04:17:46.559 --> 04:17:59.319
and calm when you choose to enjoy noticing these natural

1324
04:18:00.360 --> 04:18:13.719
developments of healing, continuing to grow and improve your life

1325
04:18:15.120 --> 04:18:26.920
day by day, including of course your ability to relax

1326
04:18:27.559 --> 04:18:42.479
so much easier, and sleeping is the most natural thing

1327
04:18:43.399 --> 04:18:53.399
in the world to you, because falling asleep is something

1328
04:18:53.559 --> 04:19:04.399
that you've done so many times in your life, and

1329
04:19:04.559 --> 04:19:08.360
you know that you were born, as we all were,

1330
04:19:09.200 --> 04:19:19.120
with the ability to fall asleep naturally. We were born

1331
04:19:20.479 --> 04:19:30.920
with that ability to just drift off into a deep,

1332
04:19:32.200 --> 04:19:43.959
healing sleep. Even when we're kids, sometimes will fall asleep

1333
04:19:44.040 --> 04:19:48.079
when we don't even want to try to take us

1334
04:19:48.159 --> 04:19:52.559
stay awake. Maybe it's a birthday in the morning, or

1335
04:19:52.600 --> 04:19:56.799
it's Christmas or holiday or something we look forward to.

1336
04:19:57.399 --> 04:20:01.479
We don't want to go to sleep. But the more

1337
04:20:02.040 --> 04:20:06.920
we want to stay awake, the more we just start

1338
04:20:07.040 --> 04:20:15.360
to drift. And the more you fight drifting, the more

1339
04:20:15.360 --> 04:20:17.959
you try to stop yourself and drift in a shape,

1340
04:20:20.079 --> 04:20:31.120
the deeper and stronger that drifting becomes. Because we're born

1341
04:20:32.120 --> 04:20:37.920
not just with the need to relax deeply and to

1342
04:20:38.120 --> 04:20:47.959
naturally fall asleep, but it's our birthright, it's part of

1343
04:20:48.079 --> 04:20:58.719
our DNA, and sometimes as we get older in life,

1344
04:21:00.079 --> 04:21:13.639
perhaps at times we have forgotten that relaxing completely. It's

1345
04:21:13.760 --> 04:21:26.840
not only a wonderfully pleasant experience. It's also really easy.

1346
04:21:38.200 --> 04:21:45.680
It's very very easy to let go, because that's all

1347
04:21:45.760 --> 04:22:00.319
it is. It's just deciding to let go. When you

1348
04:22:00.680 --> 04:22:08.600
press the play button on my recordings, you have given

1349
04:22:08.799 --> 04:22:19.200
permission for my voice to relax you. When you press

1350
04:22:19.399 --> 04:22:24.399
that play button, you have given me permission for my

1351
04:22:24.680 --> 04:22:39.479
words to affect you in a positive, only a positive way.

1352
04:22:43.399 --> 04:23:06.959
Opening up your mind. Two useful and healing suggestions that

1353
04:23:07.120 --> 04:23:18.280
can have such an amazing effect on how you feel

1354
04:23:19.040 --> 04:23:33.200
right now, as well as those changes that continue long

1355
04:23:33.600 --> 04:23:43.879
after the recording ends, those changes within you that continue

1356
04:23:44.159 --> 04:24:00.360
to flourish and grow, transforming your life in positive, beautiful way,

1357
04:24:03.479 --> 04:24:10.520
allowing you to move forward in your life in the

1358
04:24:10.639 --> 04:24:27.879
direction that you choose for yourself. And this feeling, this

1359
04:24:28.159 --> 04:24:43.760
feeling that you can experience of safety, comfort, calmness, just

1360
04:24:44.040 --> 04:24:57.680
feels so nice. It's such a healthy place to be,

1361
04:25:05.559 --> 04:25:19.360
and that positivity grows within you each and every day.

1362
04:25:22.440 --> 04:25:32.239
Moving forward, you're going to find that you're more relaxed

1363
04:25:34.559 --> 04:25:46.920
physically and in your mind is more relaxed. And it's

1364
04:25:46.959 --> 04:25:52.520
not that you're thinking slower, it's just that your mind

1365
04:25:52.600 --> 04:26:04.479
will be less clogged up with unnecessary negativity, because from

1366
04:26:04.600 --> 04:26:14.879
now on, your mind rejects negativity. From now on, you're

1367
04:26:14.920 --> 04:26:25.760
going to start noticing when negativity arises, and you can

1368
04:26:25.920 --> 04:26:39.879
just say stop, stop, and that negativity will turn around

1369
04:26:40.479 --> 04:26:59.840
and leave you alone. Stop and that negativity will disappear.

1370
04:27:08.000 --> 04:27:14.520
And as you notice that you feel way more relaxed

1371
04:27:15.920 --> 04:27:31.280
than you probably expected, you can now congratulate yourself because

1372
04:27:31.479 --> 04:27:37.840
you're the person that has done this. You are the

1373
04:27:38.000 --> 04:27:43.079
one that has opened your mind up to the simple

1374
04:27:43.280 --> 04:27:51.159
facts that you can feel more relaxed in your body

1375
04:27:51.879 --> 04:28:01.159
and in your mind. You've opened your mind up to

1376
04:28:03.520 --> 04:28:10.079
the birthright of being able to just fall asleep easily

1377
04:28:11.120 --> 04:28:25.120
when you choose. And that's a nice feeling. Don't you

1378
04:28:25.239 --> 04:28:36.799
think it feels nice? Doesn't it? To feel calm? All

1379
04:28:36.879 --> 04:28:41.479
that healing energy is spreading through your body and your

1380
04:28:41.600 --> 04:28:57.360
mind to spend time in a special place where negativity

1381
04:28:58.879 --> 04:29:11.760
can no longer enter. Negativity is banned, it's barred, it's

1382
04:29:11.840 --> 04:29:18.479
not allowed entry. Doesn't it doesn't. This doesn't deserve to

1383
04:29:18.600 --> 04:29:26.639
be here, It doesn't belong here. Negativity has no place

1384
04:29:27.680 --> 04:29:44.479
in your life, which makes room for more comfort, more heathing,

1385
04:29:46.639 --> 04:30:13.879
more relaxation, more peace. It feels nice. Doesn't it just

1386
04:30:17.360 --> 04:30:37.239
the let go with everything. I'm going to count down

1387
04:30:37.479 --> 04:30:46.159
now from twenty down to one. You can continue to relax.

1388
04:30:48.319 --> 04:30:59.799
If you choose, you can drift to sleep. With every

1389
04:31:00.120 --> 04:31:11.680
number you hear me say, you can fill twice as relaxed,

1390
04:31:14.719 --> 04:31:18.920
or if you choose, you can feel twice a sleepy

1391
04:31:25.799 --> 04:33:40.279
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thteen, twelve, eleven, ten, nine, eight, seven, six, five.

1392
04:33:46.799 --> 04:33:47.040
Four.

1393
04:34:20.479 --> 04:34:30.279
This is your time to just take a break, your

1394
04:34:30.479 --> 04:34:41.159
time to relax, to allow your mind to slow down,

1395
04:34:49.840 --> 04:35:03.919
to give yourself permission to take a break from everything.

1396
04:35:08.639 --> 04:35:13.119
And you you're the only person that can make that decision.

1397
04:35:16.000 --> 04:35:18.720
You're the only person that can actually tell your mind

1398
04:35:23.520 --> 04:35:47.759
to just relax, to just take some time off so

1399
04:35:47.959 --> 04:35:52.759
that you can focus on your body, getting in touch

1400
04:35:53.080 --> 04:36:07.759
with how you feel physically, and in the process of

1401
04:36:10.560 --> 04:36:15.319
this body scan where you focus on different parts of

1402
04:36:15.400 --> 04:36:26.200
your body, those parts that you focus on and observe.

1403
04:36:29.159 --> 04:36:37.479
Even though you're not purposely requesting for those parts of

1404
04:36:37.560 --> 04:36:45.080
your body to relax, it's kind of expected. You expect

1405
04:36:46.439 --> 04:36:54.119
when you listen to my voice to feel more relaxed naturally,

1406
04:36:59.599 --> 04:37:08.040
because when you're listening to me, your attention is focused

1407
04:37:09.799 --> 04:37:21.000
on my words, and as my words guide you to

1408
04:37:21.159 --> 04:37:33.520
focus on those parts of your body, your focus increases,

1409
04:37:40.639 --> 04:37:57.000
which actually calms your mind. And when your mind calms down,

1410
04:38:01.880 --> 04:38:23.919
your body relaxes. And when your body calms down, your

1411
04:38:24.119 --> 04:38:40.959
mind relaxes. And even though we've not really started the

1412
04:38:41.119 --> 04:38:53.799
focus on your body, you can already feel that healing

1413
04:38:54.040 --> 04:39:08.520
energy spreading through your body, pushing out stress and tension,

1414
04:39:12.639 --> 04:39:19.959
healing all the parts of your body, including your skin,

1415
04:39:21.119 --> 04:39:28.000
your bones, your blood, all of your organs inside your body,

1416
04:39:29.439 --> 04:39:36.159
all of the muscles, all of the fat, all of everything,

1417
04:39:38.040 --> 04:39:44.240
every hair on your body is filled with that healing energy.

1418
04:39:52.240 --> 04:40:08.000
And when your brain fills with that healing energy, the

1419
04:40:08.240 --> 04:40:32.639
feeling of comfort and relaxation increases, deeply increases in a

1420
04:40:32.720 --> 04:40:47.639
way that your mind starts to feel perhaps bit drowsy

1421
04:40:52.919 --> 04:41:03.400
because it's not needed, and it may start to drift

1422
04:41:12.240 --> 04:41:18.880
if that's what's needed. So if you're listening to this

1423
04:41:21.000 --> 04:41:25.200
and what you need is deep relaxation, that's what you'll get.

1424
04:41:27.400 --> 04:41:28.880
If what you need is.

1425
04:41:30.560 --> 04:41:37.520
To fall asleep naturally and easily as your mind drifts,

1426
04:41:40.080 --> 04:41:53.840
that's also but will happened because by pressing that play

1427
04:41:53.959 --> 04:41:59.319
button on the podcast and listening to me, you give

1428
04:41:59.599 --> 04:42:12.360
permision for your body and your mind. In fact, you

1429
04:42:12.520 --> 04:42:16.959
give the command to your body and your mind to

1430
04:42:17.159 --> 04:42:29.840
relax deeply and to drift off to sleep, if that's

1431
04:42:30.200 --> 04:42:46.319
what you want or need. And as I focus on

1432
04:42:46.520 --> 04:42:56.759
the different parts of your body, you may start to

1433
04:42:57.119 --> 04:43:04.880
just drift. And then you come back again and you

1434
04:43:05.080 --> 04:43:09.720
hear me talking and I'm focusing on a different part

1435
04:43:09.880 --> 04:43:24.119
of your body, you may find yourself drifting. You don't

1436
04:43:24.279 --> 04:43:32.000
realize you're drifting until you stop drifting and you're alert

1437
04:43:32.159 --> 04:43:39.000
again to my voice. Focusing on a different part of

1438
04:43:39.119 --> 04:43:49.000
your body starts to relax even deeper, because that drifting

1439
04:43:50.759 --> 04:44:02.799
is basically you already in the sleep zone. And the

1440
04:44:03.159 --> 04:44:08.479
more you drift, the longer you drift, and the longer

1441
04:44:08.520 --> 04:44:23.759
you drift, eventually that drifting continues into sleep, and that's

1442
04:44:23.840 --> 04:44:33.040
the last you remember until you wake up in your

1443
04:44:33.119 --> 04:44:38.479
own time, when you experience the right amount of sleep

1444
04:44:39.360 --> 04:44:47.080
for you, because when you do and if you do

1445
04:44:47.520 --> 04:45:05.880
fall asleep, it's extremely pleasant, so relaxing, so deep, healing sleep.

1446
04:45:15.680 --> 04:45:23.000
I'm going to feel so nice to relax into your

1447
04:45:23.119 --> 04:45:30.400
own body and mind as you as you feel that

1448
04:45:31.720 --> 04:45:45.240
healing energy is spreading through it. Relaxing, Use so deeply, relaxing,

1449
04:45:45.560 --> 04:46:02.319
use so so deeply. As we start to focus on

1450
04:46:02.520 --> 04:46:25.200
your eyes, moving down to your jaw, down to your neck,

1451
04:46:32.680 --> 04:47:20.959
your shoulders, arms, hands, fingers, your chest, stomach, your back,

1452
04:47:27.479 --> 04:48:04.639
your spine, your hips, your legs, your feet, your toes,

1453
04:48:22.119 --> 04:48:36.159
and feelingeings spreading and growing inside your body, feeling you up.

1454
04:48:39.000 --> 04:48:52.520
Now let's focus again more parts of your body, focusing

1455
04:48:52.680 --> 04:49:03.639
this time on your forehead. Now on your mouth, your lips,

1456
04:49:05.680 --> 04:49:24.799
your tongue, the whole of your mouth. Focus in on

1457
04:49:24.919 --> 04:49:35.200
your fingers. Maybe you could move your fingers a little bit.

1458
04:49:35.479 --> 04:49:50.959
You can focus on each one individually, both hands and

1459
04:49:51.080 --> 04:49:53.959
even though if you focus on both of your hands

1460
04:49:54.880 --> 04:50:04.880
now they almost seem to just melt into one. Where

1461
04:50:05.040 --> 04:50:08.759
is your right hand start in your left hand end,

1462
04:50:12.279 --> 04:50:23.799
almost as if we just mixed together. Now focusing on

1463
04:50:23.880 --> 04:50:51.840
your knees, just noticing how your knees fell. Now focusing

1464
04:50:52.400 --> 04:51:04.759
on your elbows, focusing on both of your elbows, just

1465
04:51:05.000 --> 04:51:40.279
observing the feeling of your elbows. Now focusing and observing

1466
04:51:42.080 --> 04:51:57.439
the back of your neck, feeding the energy on the

1467
04:51:57.560 --> 04:52:47.560
back of your neck, observing your ankles being aware of

1468
04:52:47.759 --> 04:53:59.360
physical sensations in your ankles, not to see, No, it's

1469
04:54:02.759 --> 04:54:17.240
on both of your feet. Being aware, how you taste

1470
04:54:19.919 --> 04:55:11.599
feel right now, ninety sn how your entire body feels,

1471
04:55:21.240 --> 04:56:15.479
noticing your mind feels now, letting go, letting go, letting

1472
04:56:16.439 --> 04:57:04.880
go everything, letting go, letting go, letting go everything you see.

1473
04:57:11.119 --> 04:57:14.799
I'm going to start now, and I would like you just,

1474
04:57:14.959 --> 04:57:20.599
first of all, just to see yourself lying down on

1475
04:57:20.720 --> 04:57:26.880
that message table, lying on your front. Your head is supported,

1476
04:57:27.279 --> 04:57:36.040
your arms are supported, and you feel comfortable and breathing.

1477
04:57:36.119 --> 04:57:45.599
It's really easy, and you feel you feel confident in

1478
04:57:45.759 --> 04:57:47.919
how you look as well. So there's none of that

1479
04:57:48.119 --> 04:57:54.880
issue of body problems or shyness because I'm a professional

1480
04:57:56.040 --> 04:58:02.439
and this is a therapy session, so none of that

1481
04:58:02.560 --> 04:58:12.759
stuff matters whatsoever. This is about you. This is about

1482
04:58:13.159 --> 04:58:21.319
how you feel and how you can enjoy that sense

1483
04:58:21.400 --> 04:58:27.439
of comfort and relaxation that comes from letting go and

1484
04:58:27.599 --> 04:58:35.759
allowing my hands and my fingers to relax you by

1485
04:58:35.799 --> 04:58:44.279
a message your body. So I want to start off

1486
04:58:44.520 --> 04:58:49.400
just by placing my hands on the back of your head,

1487
04:58:50.840 --> 04:58:56.200
just gently, just you can feel what my hands feel

1488
04:58:56.319 --> 04:59:03.040
like really on you, so you can maybe feel the

1489
04:59:03.119 --> 04:59:05.319
warmth of my hands on the back of your head.

1490
04:59:08.720 --> 04:59:10.880
And with my hands to the side of your head,

1491
04:59:11.880 --> 04:59:18.439
not pressing, but just holding there very gently, maybe over

1492
04:59:18.520 --> 04:59:22.200
your ears, and a little bit on your face, just

1493
04:59:22.279 --> 04:59:27.720
so you can feel my hands so you can become

1494
04:59:27.759 --> 04:59:40.799
accustomed to them. And now put my hands on the

1495
04:59:40.840 --> 04:59:45.560
back of your head again and gently let them slide

1496
04:59:45.639 --> 04:59:57.840
down onto the back of your neck. You can feel

1497
04:59:57.919 --> 05:00:07.919
my hands gently stroking the back of your neck to

1498
05:00:08.040 --> 05:00:14.520
start with, just so you can get used to the

1499
05:00:16.360 --> 05:00:19.919
feeling of my hands on your skin, get accustomed to

1500
05:00:23.919 --> 05:00:28.799
realize that you're safe and it's all good, it's all fine,

1501
05:00:35.200 --> 05:00:39.279
And I'm going to start gently messaging the muscles in

1502
05:00:39.360 --> 05:00:55.200
the back of your neck with both hands. Now, this

1503
05:00:55.360 --> 05:01:01.599
is a very trusting situation, really, because our necks are

1504
05:01:01.680 --> 05:01:06.840
so fragile and to have someone have their hands around

1505
05:01:06.919 --> 05:01:12.040
your neck in that way can sometimes be problematic for people,

1506
05:01:13.279 --> 05:01:17.720
which is why massages are quite good, because it allows

1507
05:01:17.799 --> 05:01:27.759
you to relax and to get in touch with trust,

1508
05:01:32.040 --> 05:01:43.919
to feel peaceful and calm. And there's a massage the

1509
05:01:44.240 --> 05:01:52.200
sides of your neck gently moving from the bottom of

1510
05:01:52.279 --> 05:01:56.000
your neck. It would be sort of near where your

1511
05:01:56.040 --> 05:02:01.759
shoulders start I guess all the way up to your jaw,

1512
05:02:03.560 --> 05:02:07.080
your ears kind of area that side of your neck.

1513
05:02:09.840 --> 05:02:12.400
Of course it's a lot longer than the front of

1514
05:02:12.479 --> 05:02:28.560
your neck. The message in the back of your neck,

1515
05:02:32.400 --> 05:02:41.200
especially that area where perhaps we hold tension, and as

1516
05:02:41.279 --> 05:02:45.919
that area's message, you can actually feel a sense of

1517
05:02:46.080 --> 05:02:54.119
release in the back of your neck and maybe you

1518
05:02:54.279 --> 05:02:59.560
can breathe it out as well. Notice how it feels,

1519
05:03:00.159 --> 05:03:12.479
is how you feel. And then moving down to that

1520
05:03:12.680 --> 05:03:18.000
area between your neck and your shoulders, that muscle area,

1521
05:03:20.720 --> 05:03:28.159
starting to message that area on both sides. I mean,

1522
05:03:28.200 --> 05:03:30.520
this would be the area that a lot of people

1523
05:03:30.560 --> 05:03:33.439
would message if they were going to give you like

1524
05:03:33.560 --> 05:03:39.439
a shoulder message. Even that's not technically the shoulders, but

1525
05:03:39.599 --> 05:03:43.880
it's all the muscles that lead to the shoulders from

1526
05:03:43.919 --> 05:03:50.279
the neck, and again that can hold tension and stress.

1527
05:03:51.520 --> 05:03:56.520
And when massaged sometimes a nice deep message is useful,

1528
05:03:59.599 --> 05:04:15.040
and you decide how deep that message is, and just

1529
05:04:15.240 --> 05:04:22.159
allow my knuckles just to dig in to get to

1530
05:04:22.279 --> 05:04:32.279
those muscles and to really relaxed all the time being

1531
05:04:32.560 --> 05:04:50.080
firm yet gentle with you and just stroking down that

1532
05:04:50.279 --> 05:04:58.799
area to your actual shoulders. Moving to the muscles of

1533
05:04:58.880 --> 05:05:10.000
your shoulders, and maybe initially just pulling up the shoulders

1534
05:05:10.040 --> 05:05:13.360
a little bit off the table just to give you

1535
05:05:13.479 --> 05:05:23.880
a little bit of a stretch, but very gently. And

1536
05:05:24.000 --> 05:05:26.520
you've got the muscles at the front of your shoulders,

1537
05:05:27.279 --> 05:05:38.240
the sides and the back. Again, this is a part

1538
05:05:38.400 --> 05:05:43.799
that can really take quite a bit of pressure, quite

1539
05:05:43.799 --> 05:05:51.840
a bit of needing if if you wish to really

1540
05:05:53.720 --> 05:05:59.200
release the tension to really get into those muscles, and

1541
05:06:02.639 --> 05:06:05.959
you can let your fingers in there if you feel

1542
05:06:06.159 --> 05:06:14.200
really nice. Sometimes just being stroked gently or being massaged

1543
05:06:15.639 --> 05:06:29.520
quite strongly can all be beneficial to the relaxation with

1544
05:06:29.680 --> 05:06:43.319
the muscles in your shoulders. Now to move down your arms,

1545
05:06:49.919 --> 05:06:53.439
would do one arm at a time, starting with your

1546
05:06:53.560 --> 05:07:03.799
right arm. Well I'll do is I'll just lift your

1547
05:07:03.959 --> 05:07:06.720
arm up, just hold it to the side of you.

1548
05:07:09.959 --> 05:07:16.319
The words still be attached, and I just message the

1549
05:07:16.479 --> 05:07:29.319
tops of your arms all the way down to your

1550
05:07:29.479 --> 05:07:56.880
forearms into your wrists, gently messaging that parts, the softer part,

1551
05:07:57.000 --> 05:08:03.439
which is the under part of the arm, which leads

1552
05:08:03.599 --> 05:08:08.400
to the crease in your elbow. The inside it's much

1553
05:08:08.959 --> 05:08:25.520
more sensitive skin. Sometimes just having that stroked, can I

1554
05:08:25.599 --> 05:08:42.439
feel really nice, pleasurable and relaxing. Now moving down to

1555
05:08:42.520 --> 05:08:54.880
your right hand, just holding your hand in both of

1556
05:08:55.000 --> 05:09:04.639
my hands, just pressing gently on the back of your

1557
05:09:04.799 --> 05:09:15.479
hand and stretching your fingers ever so lightly at the

1558
05:09:15.599 --> 05:09:30.560
same time, pressing down and massaging each finger, and then

1559
05:09:30.759 --> 05:09:41.680
starting to massage the palms of the hand. Just turning

1560
05:09:41.799 --> 05:09:52.560
the hand gently, stretching it gently, and actually having your

1561
05:09:52.720 --> 05:10:00.840
hand held can really be an emotional experience sometimes even

1562
05:10:00.919 --> 05:10:05.439
if it is a stranger. So when you don't know

1563
05:10:05.680 --> 05:10:11.040
very well, like a massage person or a therapist, maybe

1564
05:10:13.080 --> 05:10:25.880
because it's intimate and you can feel nice, you can

1565
05:10:25.959 --> 05:10:36.799
feel safe. And as I put that right arm back

1566
05:10:36.919 --> 05:10:44.759
down where it was going, to do the same with

1567
05:10:44.880 --> 05:10:56.959
your left arm, exactly the same, massage in the muscles

1568
05:10:58.159 --> 05:11:01.919
in your arm all the way down. Do you arrest,

1569
05:11:06.040 --> 05:11:15.880
stroking the inside of your arm, just being gentle or

1570
05:11:15.959 --> 05:11:29.880
as firm as you require, and then massaging your left hand,

1571
05:11:36.439 --> 05:11:46.479
stretching the fingers gently, massaging the palm of your left hand.

1572
05:11:58.560 --> 05:12:26.319
You feel so m hm, so relaxing, so comforting, And

1573
05:12:26.400 --> 05:12:37.159
I just rest your left arm back down, start to

1574
05:12:38.200 --> 05:12:48.840
message your back, the biggest part of your body, starting

1575
05:12:48.959 --> 05:12:55.240
at the top, starting again where we already have been,

1576
05:12:56.000 --> 05:13:00.680
the area at the top in between his shoulders, near

1577
05:13:00.759 --> 05:13:05.919
your neck. Going back the massage in that area again,

1578
05:13:07.080 --> 05:13:20.799
but this time moving downwards, taking a downward stroke to

1579
05:13:20.799 --> 05:13:27.319
the middle of your back, working from the outside inwards.

1580
05:13:28.520 --> 05:13:34.959
It's a massage in the your back, but the the

1581
05:13:35.080 --> 05:13:45.520
outsides of your back, the parts where your arms would

1582
05:13:45.599 --> 05:13:58.759
maybe rest against, almost the part that connects your front

1583
05:13:58.959 --> 05:14:15.400
to your back, and just messaging down firmly but gently,

1584
05:14:16.520 --> 05:14:24.360
as firm as you want, moving down, and then moving

1585
05:14:24.439 --> 05:14:27.080
across a little bed, moving all the way down again,

1586
05:14:28.439 --> 05:14:41.240
being very gentle yet firm as you choose. Eventually we

1587
05:14:41.400 --> 05:14:46.000
get to the spine. We can massage the muscles and

1588
05:14:46.360 --> 05:14:49.799
either side of your spine from the top of your

1589
05:14:49.959 --> 05:15:01.840
neck all the way down to your lower back. We

1590
05:15:01.959 --> 05:15:11.040
can do that a few times. Sometimes people use the

1591
05:15:11.159 --> 05:15:16.799
knuckle or the you know, two fingers and just go

1592
05:15:17.000 --> 05:15:21.400
your side of the spine and almost just push down,

1593
05:15:22.240 --> 05:15:24.520
go all the way down to the bottom of the spine,

1594
05:15:26.200 --> 05:15:35.880
each time releasing tension and opening up the body, stretching

1595
05:15:37.000 --> 05:15:43.919
your body so that you feel more relaxed but at

1596
05:15:43.959 --> 05:16:00.439
the same time rejuvenated. And now I'm gonna move to

1597
05:16:00.599 --> 05:16:09.119
one side, to your right side and from the bottom

1598
05:16:09.200 --> 05:16:14.919
of your ribs to your pelvis. I'm going to massage

1599
05:16:15.959 --> 05:16:21.319
that area of your back. I'll stretch over the other

1600
05:16:21.439 --> 05:16:26.759
side and i will pull the muscles gently and massage

1601
05:16:26.919 --> 05:16:31.159
and push from one end that side or the way

1602
05:16:31.240 --> 05:16:36.200
to my side in the middle of fact to where

1603
05:16:36.240 --> 05:16:41.200
your spine is. Massage in that side of your spine,

1604
05:16:42.880 --> 05:16:48.040
the opposite side to where I'm standing. It's almost like

1605
05:16:48.279 --> 05:16:56.279
kneading bread. There's that big area which is firm yet

1606
05:16:57.319 --> 05:17:06.159
lots there to massage. Potentially one of the most important

1607
05:17:06.240 --> 05:17:13.400
places to actually have a message because you really feel it.

1608
05:17:15.279 --> 05:17:20.319
You really feel the release and the pleasure of having

1609
05:17:20.400 --> 05:17:27.880
your lower back massaged. It releases so much from your

1610
05:17:27.959 --> 05:17:38.000
body that's not useful, starting a healing process which will

1611
05:17:38.080 --> 05:17:51.119
continue long after this recording is over. The message in

1612
05:17:51.200 --> 05:17:54.360
this part of your body not only feels really good

1613
05:17:55.119 --> 05:18:01.240
for you, it's actually fun to do. Is as I said,

1614
05:18:01.439 --> 05:18:06.520
like kneading bread. It's a part that you can really

1615
05:18:06.639 --> 05:18:14.400
get hold of and really message deeply. If that's your choice,

1616
05:18:22.439 --> 05:18:24.319
then I'm going to move over to the other side

1617
05:18:24.360 --> 05:18:30.840
of your body and do the same with the opposite

1618
05:18:30.959 --> 05:18:40.240
part of your lawer back. Kneading and messaging from your

1619
05:18:40.439 --> 05:18:47.080
sides all the way to the middle of your back

1620
05:18:47.680 --> 05:19:01.279
where your spine is pressing and kneading, firm and gentle

1621
05:19:01.439 --> 05:19:11.279
at the same time. It feels so releasing this mixture

1622
05:19:11.360 --> 05:19:26.720
of pleasure, comfort, release, calmness, relaxation or mixed together. Plus

1623
05:19:26.799 --> 05:19:31.240
there's that feeling from your stomach as it's being stretched.

1624
05:19:33.119 --> 05:19:36.240
Even though you're in your stomach now, you can feel

1625
05:19:36.319 --> 05:19:40.119
it being stretched because that whole area is connected to

1626
05:19:40.200 --> 05:19:51.560
your stomach. Now we're going to move or move further

1627
05:19:51.720 --> 05:19:56.439
up to your top of your body, and I we

1628
05:19:56.599 --> 05:20:04.680
do the same this time, starting with your upper back.

1629
05:20:05.200 --> 05:20:10.360
Put my hands forward over and mass massage in that

1630
05:20:10.680 --> 05:20:17.360
area up to your spine, from the side of your

1631
05:20:17.400 --> 05:20:22.639
body up to your spine. So some of that massage area,

1632
05:20:23.319 --> 05:20:29.319
that muscle tissue or whatever fatty tissue even will be

1633
05:20:29.599 --> 05:20:35.000
possibly from your chest because all connected chest and the

1634
05:20:35.159 --> 05:20:41.720
back connect together. I'm going to be massaging and just

1635
05:20:41.840 --> 05:20:48.560
pulling some of that skin from your side up and

1636
05:20:48.799 --> 05:20:57.479
massaging that area of your upper back all the way

1637
05:20:57.639 --> 05:21:04.159
to your spine. And then I'll move down a bit

1638
05:21:04.200 --> 05:21:07.279
and I'll continue with the middle of your back, doing

1639
05:21:07.400 --> 05:21:25.840
exactly the same thing as gentle, as deep as you choose, now,

1640
05:21:25.959 --> 05:21:30.279
I'll move the other side again and do the exact

1641
05:21:30.520 --> 05:21:34.200
same thing with the top of your back on the

1642
05:21:34.319 --> 05:21:43.840
other side, from pretty much underneath your arm area really

1643
05:21:49.279 --> 05:21:58.799
to your spine, and then continue in that all the

1644
05:21:58.880 --> 05:22:03.840
way down, including your lower your middle of your back.

1645
05:22:17.520 --> 05:22:22.680
I'm gonna go to your thighs, the backs of your thighs,

1646
05:22:25.400 --> 05:22:32.799
and the sides of your thighs, starting with your right leg.

1647
05:22:35.119 --> 05:22:42.479
Massage in the back and the sides of your thighs

1648
05:22:44.959 --> 05:22:51.360
gently and firmly. There's a lot of muscles there. It's

1649
05:22:51.400 --> 05:22:54.680
an area that can be very tense at times and

1650
05:22:54.880 --> 05:22:58.240
maybe needs a little bit more pressure than the rest

1651
05:22:58.279 --> 05:23:07.000
of the body. Up to you. You can gently stroke

1652
05:23:07.119 --> 05:23:14.040
the back of your legs where you know, opposite your

1653
05:23:14.119 --> 05:23:21.959
knee joint or underneath your knee joint, very sensitive, gentle area.

1654
05:23:28.919 --> 05:23:36.040
And then working down to your calf muscles. Massage in

1655
05:23:36.159 --> 05:23:45.400
your calf muscles thoroughly and deeply, if you choose, using

1656
05:23:45.479 --> 05:24:04.360
both hands and fingers, digging deep to your ankles, in

1657
05:24:04.479 --> 05:24:10.680
the back of your back of your ankles, just gently

1658
05:24:10.919 --> 05:24:23.240
massage in the area, maybe lifting the leg and stretching

1659
05:24:23.279 --> 05:24:46.040
in a little bit. Moving to the right foot massaging

1660
05:24:48.599 --> 05:24:55.360
the bottom of your feet and the side of your

1661
05:24:55.400 --> 05:25:12.080
fate gently but firm enough so they don't tickle, and

1662
05:25:12.279 --> 05:25:17.720
just allow the pleasure that you get from having your

1663
05:25:17.759 --> 05:25:27.119
feet massaged to just overtake you. As I continue to

1664
05:25:27.319 --> 05:25:33.680
message your feet, the bottoms of your feet, the sides,

1665
05:25:36.319 --> 05:25:42.040
your arches, your heel. You can put a lot of

1666
05:25:42.119 --> 05:25:47.959
pressure into your heel and it feels amazing, Yet the

1667
05:25:48.200 --> 05:25:56.240
arches need to be a bit more gentle. Stretching your

1668
05:25:56.400 --> 05:26:02.840
toes gently, a massage in the bottoms of your toes

1669
05:26:03.599 --> 05:26:18.880
with my fingers, each one individually, moving her to the

1670
05:26:19.040 --> 05:26:28.439
left leg to do exactly the same thing, starting at

1671
05:26:28.479 --> 05:26:32.919
the top of the thighs, work in the back of

1672
05:26:33.000 --> 05:26:40.560
the thighs and the sides, massaging deeply and gently the

1673
05:26:40.720 --> 05:26:54.759
whole area, working all the way down. And this is

1674
05:26:54.840 --> 05:27:00.959
an area that maybe you could like to spend more

1675
05:27:01.080 --> 05:27:09.720
time relaxing and messaging. So perhaps if you wanted like

1676
05:27:09.799 --> 05:27:14.520
a bigger future recording, I want to spend more time

1677
05:27:14.639 --> 05:27:26.040
on one particular area. As you move down to your

1678
05:27:26.119 --> 05:27:46.000
calf muscles, Massage your calf muscles firmly and gently, moving

1679
05:27:46.159 --> 05:27:55.000
down your aincord into your feet, Massage in the backs

1680
05:27:55.080 --> 05:28:05.080
of your feet, the bottoms of your feet, stretching your

1681
05:28:05.240 --> 05:28:12.080
toes and message in each tone individually, and then feeling

1682
05:28:12.240 --> 05:28:18.360
of pleasure and release. The experience when your having your

1683
05:28:18.479 --> 05:28:39.959
feet messaged feels really good. Now she turn over in

1684
05:28:40.080 --> 05:28:50.919
your mind. Laying on your back, I'm just going to

1685
05:28:50.959 --> 05:29:08.040
start again for your neck area, in your shoulders, just

1686
05:29:08.200 --> 05:29:18.720
to get back in touch with that area. And as

1687
05:29:18.759 --> 05:29:30.400
we move up, I can clean my hands, make them

1688
05:29:30.439 --> 05:29:36.080
more fresh, because now I'm gonna message your face gently,

1689
05:29:40.479 --> 05:29:50.560
starting off with your forehead. Your eyes are closed, and

1690
05:29:51.680 --> 05:29:57.479
I can just stretch your eyes a little bit, pushing

1691
05:29:57.639 --> 05:30:08.119
up on your eyebrows, and just messaging around your scalp,

1692
05:30:13.840 --> 05:30:23.319
massaging down your cheeks, around your ears, into your chaw,

1693
05:30:24.520 --> 05:30:43.159
gently the side of your neck, your chin mm hmm,

1694
05:30:46.919 --> 05:30:54.639
and just moving down from your neck down to your chest,

1695
05:30:58.400 --> 05:31:02.439
starting by message in the very top of your chest

1696
05:31:06.279 --> 05:31:11.520
where the collar bone is. Give a side of the collarbone,

1697
05:31:19.959 --> 05:31:23.200
and then just message in the hole of the chest,

1698
05:31:32.400 --> 05:31:44.439
moving the chest around, because it's quite a large area.

1699
05:31:46.360 --> 05:31:53.799
You can move from one side to the next, moving

1700
05:31:54.200 --> 05:32:05.200
my hands underneath pretty much where your arms are, stretching up,

1701
05:32:07.360 --> 05:32:09.759
stretching some of the muscles, of your back in the

1702
05:32:09.880 --> 05:32:24.360
process moving up over your chest and they're moving down again,

1703
05:32:36.959 --> 05:32:41.759
and then allowing my hands to just massage gently and

1704
05:32:42.080 --> 05:32:48.759
slide down towards your stomach, starting in the middle of

1705
05:32:48.880 --> 05:32:58.479
your chest, and then gradually my hands moving apart and

1706
05:32:58.799 --> 05:33:04.400
massage in and flied in at the same time, moving

1707
05:33:04.560 --> 05:33:23.279
down to just below your rib cage, moving down, then

1708
05:33:23.439 --> 05:33:32.639
messaging up again, giving your chest all the attention that

1709
05:33:32.799 --> 05:33:47.240
it needs to feel completely relaxed. Remembering that I'm also

1710
05:33:47.400 --> 05:33:52.599
going to be focusing on your sides as well, an

1711
05:33:52.759 --> 05:33:59.040
area that really doesn't get much attention but feels really

1712
05:33:59.159 --> 05:34:09.360
good when it's massaged. Just stroking my hands down the

1713
05:34:09.560 --> 05:34:16.479
sides of your body, just below your arms all the

1714
05:34:16.520 --> 05:34:29.959
way down to your hips. Now move into your stomach area.

1715
05:34:32.040 --> 05:34:35.400
We're going to stand one side of you. Like I

1716
05:34:35.479 --> 05:34:40.000
did when I did your lower back. I'm gonna do

1717
05:34:40.080 --> 05:34:46.119
a similar process of just stretching the muscles from your side,

1718
05:34:49.599 --> 05:35:01.680
gently massaging from one side to the next, move in.

1719
05:35:04.240 --> 05:35:08.439
A whole area from below your ribs all the way

1720
05:35:08.520 --> 05:35:19.159
down to below your belly button, and then move.

1721
05:35:19.080 --> 05:35:22.080
Around to the other side of you and repeat that

1722
05:35:28.720 --> 05:35:42.759
process of relaxing deeply calmly, you feel loose, you feel free.

1723
05:35:45.119 --> 05:35:49.799
And it's something about having your stomach message that's different

1724
05:35:49.880 --> 05:35:56.720
from any other part because we do have a tendency

1725
05:35:57.319 --> 05:36:01.279
of holding a different kind of dress in their stomachs

1726
05:36:02.639 --> 05:36:10.479
that we may not be aware of. There's a now

1727
05:36:10.639 --> 05:36:17.919
massage your stomach in front of your stomach, they can

1728
05:36:18.240 --> 05:36:28.599
circles around your belly button and then go in the

1729
05:36:28.680 --> 05:36:38.479
other way around. There's a gentleness and a freedom that

1730
05:36:38.720 --> 05:36:50.080
comes from feeling how you're feeling. As I now move

1731
05:36:50.599 --> 05:36:57.680
down the tops of your thighs, the muscles message in them,

1732
05:36:59.240 --> 05:37:01.959
and I can do that this two legs at the

1733
05:37:02.040 --> 05:37:12.799
same time, pressing down, massaging deeply those muscles in your

1734
05:37:12.880 --> 05:37:22.279
thighs at front of your thighs, and moving down to

1735
05:37:22.439 --> 05:37:33.599
your knees, gently massaging your knees, sliding down your shins,

1736
05:37:35.720 --> 05:37:43.040
putting pressure on either side of your shin gently, softly

1737
05:37:43.680 --> 05:37:57.400
but firmly, moving down to your ankles, stroking the tops

1738
05:37:57.639 --> 05:38:08.319
of your feet, and then with each foot in each hand,

1739
05:38:09.200 --> 05:38:17.520
just gently messaging the whole of the foot, the top,

1740
05:38:17.799 --> 05:38:26.479
the bottom, your heel, your ankle, your toes, messaging every

1741
05:38:26.959 --> 05:38:35.840
part of your feet. Feels so good, Just let go

1742
05:38:37.279 --> 05:39:01.159
and enjoy the process. Enjoy feeling so deeply relaxed, so

1743
05:39:01.439 --> 05:39:07.840
much comfort, and so many feelings that come just from

1744
05:39:08.479 --> 05:39:25.200
touching your skin. And you can just lie there for

1745
05:39:25.319 --> 05:39:34.560
as long as you choose, enjoying the feeling of deep

1746
05:39:34.919 --> 05:39:40.479
comfort from being massaged.

1747
05:39:42.479 --> 05:39:42.799
By me.

1748
05:39:50.000 --> 05:40:11.919
Enjoy feeling deeply light. And all we're gonna do is

1749
05:40:15.560 --> 05:40:32.080
blow out some candles. In your mind, there, we're going

1750
05:40:32.119 --> 05:40:42.479
to be a hundred candles, and you're going to blow

1751
05:40:42.680 --> 05:40:53.080
each one out individually, one by one, starting at one hundred.

1752
05:40:54.159 --> 05:41:01.520
As I count down all the way down to one,

1753
05:41:06.040 --> 05:41:14.919
and each time I say a number, you can imagine

1754
05:41:15.000 --> 05:41:21.400
that candle in front of you, and I'd like you

1755
05:41:21.560 --> 05:41:40.840
to actually physically generally blow that candle out, just so

1756
05:41:40.919 --> 05:41:50.200
it's not big blows, just a gentle, and that candle

1757
05:41:51.680 --> 05:42:01.000
will extinguish. And then I'll say the next number as

1758
05:42:01.040 --> 05:42:10.240
we move down, and you can just blow that one

1759
05:42:10.279 --> 05:42:20.040
out as well. And as we move down the numbers,

1760
05:42:24.560 --> 05:42:33.240
you'll find yourself feeling more and more relaxed. If you

1761
05:42:33.439 --> 05:42:42.560
need to sleep, you'll also find yourself becoming incredibly tired

1762
05:42:43.759 --> 05:42:55.119
and sleepy. In fact, you may struggle to blow out

1763
05:42:55.279 --> 05:43:08.959
all one hundred of these can us as you feel

1764
05:43:11.919 --> 05:43:35.560
more and more deeply relaxed, more and more deeply tired,

1765
05:43:39.959 --> 05:43:47.720
And the further you go down, the more your mind

1766
05:43:49.520 --> 05:44:01.840
starts to drift. You may find that you stop listening

1767
05:44:02.080 --> 05:44:14.639
to me after a while. And even though there may

1768
05:44:14.720 --> 05:44:23.439
be background sounds where you are, you'll be aware of

1769
05:44:23.560 --> 05:44:39.080
those sounds at the moment, be may start to just

1770
05:44:42.720 --> 05:45:02.080
not even notice them at all because they're unimportant. Where

1771
05:45:02.200 --> 05:45:09.759
I am, I've got the sounds of the birds, there's horrors,

1772
05:45:09.919 --> 05:45:17.959
the pigeon who likes to say hello. Sometimes there's the

1773
05:45:18.000 --> 05:45:28.560
odd plane that goes by, maybe traffic and trains in

1774
05:45:28.680 --> 05:45:41.000
the distance, But none of that scene is important. Whatsoever?

1775
05:45:45.680 --> 05:45:55.119
Are candles you blow out? The less important anything is

1776
05:46:00.119 --> 05:46:09.240
wall candles you blow out. The further you seem to

1777
05:46:11.200 --> 05:46:29.360
move away from sounds and from general date days, stuff

1778
05:46:31.000 --> 05:46:45.040
seems to just move away on its own. You feel

1779
05:46:45.560 --> 05:47:05.759
more calmer with every candle you blow out, guiding you

1780
05:47:09.000 --> 05:47:22.040
to the next number. Do you hear me say? And

1781
05:47:22.159 --> 05:47:40.080
then you blow that candle out to So easy, so simple.

1782
05:47:49.599 --> 05:48:03.599
We're gonna start by introducing the first candle, which is

1783
05:48:03.680 --> 05:48:21.000
a hundred. The first candle is one hundred. When you

1784
05:48:21.919 --> 05:48:38.200
blow that candle out, you'll find immediately a slight change

1785
05:48:42.080 --> 05:48:50.319
in how you feel, as well as a real sense

1786
05:48:50.520 --> 05:49:21.119
of positivity growing within you, relaxation and sleepiness expanding. Starting

1787
05:49:21.799 --> 05:49:50.240
with one hundred flower out by candle now ninety nine,

1788
05:50:08.680 --> 05:51:17.279
candle ninety eight, can do ninety seven, ten ninety six,

1789
05:51:45.080 --> 05:53:07.279
ten ninety five, hand ninety four, candle ninety three and

1790
05:53:18.880 --> 05:54:39.720
ninety two and ninety one, can to ninety and eighty

1791
05:54:40.439 --> 05:57:32.520
nine and eighty eight and eighty cand eighty eight five

1792
05:58:08.520 --> 06:01:49.880
hand hand and eighty two and two one jen seventy nine,

1793
06:02:03.040 --> 06:02:57.000
candle seventy eight, candle seventy seven, candle seventy six, candle

1794
06:03:00.639 --> 06:04:02.119
seventy five, candle seventy four, candle seventy three, candle seventy two,

1795
06:04:14.639 --> 06:05:27.159
candle seventy one, candle seventy one, candle seventy and sixty nine,

1796
06:05:37.040 --> 06:06:24.919
candle sixty eight, candle sixty seven, candle sixty five, candle

1797
06:06:30.520 --> 06:07:30.759
sixty four, candle sixty four, candle sixty three, candle sixty

1798
06:07:45.880 --> 06:09:23.200
and sixty one, candle sixty and fifty nine handle fifty eight,

1799
06:09:34.000 --> 06:10:59.560
candle fifty seven, candle fifty six, candle fifty five, candle

1800
06:11:03.560 --> 06:12:20.319
fifty four handle fifty three, handle fifty two, fifty two

1801
06:12:52.799 --> 06:14:01.040
keen to fifty two candles do one can do fifty

1802
06:14:24.639 --> 06:16:19.799
candle foty nine, candle forty eight, candle forty seven candle

1803
06:16:22.520 --> 06:18:16.080
forty six, candle forty five, forty two candle for you

1804
06:18:16.319 --> 06:20:20.040
are candle forty handle thirty nine, can do thirty eight,

1805
06:20:49.479 --> 06:22:29.080
can't do thirty seven, came two thirty five, jen thirty four,

1806
06:23:02.520 --> 06:25:54.119
handle thirty three, handle thirty one, chandle thirty and twenty

1807
06:25:54.880 --> 06:28:17.319
teen nine ten, twenty eight and twenty seven, can twenty six,

1808
06:28:58.240 --> 06:31:08.360
jendle twenty five and tif four and twenty three and

1809
06:31:10.840 --> 06:31:51.840
twenty deep two and twenty two one.

1810
06:32:26.439 --> 06:32:27.119
And to.

1811
06:32:31.400 --> 06:37:38.520
Winy en can ninety candle seventeen sixteen chancel fourteen en

1812
06:37:43.119 --> 06:37:44.040
tu well.

1813
06:38:29.639 --> 06:38:43.400
Four and eleven.

1814
06:39:20.159 --> 06:39:25.240
And ye.

1815
06:40:32.040 --> 06:40:33.200
Jame do.

1816
06:40:37.599 --> 06:44:00.639
Nine and eight chen six came flo mm do.

1817
06:44:04.159 --> 06:46:56.400
Oooh, ca doy seven two ten four.

1818
06:47:02.159 --> 06:47:09.360
Let go of all of those thoughts, worries, concerns about

1819
06:47:09.439 --> 06:47:16.000
the past, thoughts about the future, and even things you've

1820
06:47:16.000 --> 06:47:23.759
been thinking about today. Just let it all go because

1821
06:47:23.840 --> 06:47:31.439
none of it is useful in this moment. This is

1822
06:47:32.439 --> 06:47:51.919
your opportunity to just focus on feeling relaxed, allowing yourself

1823
06:47:52.040 --> 06:47:59.799
to get in touch with that natural sense of peace

1824
06:48:02.520 --> 06:48:08.159
that we all have within us. It's available for everyone.

1825
06:48:09.319 --> 06:48:14.240
It just sometimes takes a little bit of effort to

1826
06:48:14.400 --> 06:48:20.439
set up the right time and place in order for

1827
06:48:20.560 --> 06:48:27.479
you to just let go. Because when you do decide

1828
06:48:29.880 --> 06:48:35.200
to let go and relax, that's what your body starts

1829
06:48:35.279 --> 06:48:45.520
to do because you've chosen, You've chosen to just allow

1830
06:48:45.680 --> 06:48:51.520
your body to unwind and your mind starts to slow down.

1831
06:48:54.840 --> 06:48:59.240
And it's a nice feeling. It's a nice feeling at

1832
06:48:59.279 --> 06:49:05.200
the beginning, just to know that you have chosen to

1833
06:49:05.360 --> 06:49:14.439
decide to relax deeply, and because you've made that decision,

1834
06:49:16.240 --> 06:49:23.279
your body will just follow suit. Because sometimes all the

1835
06:49:23.400 --> 06:49:28.159
muscles in your body need is just permission from you

1836
06:49:29.240 --> 06:49:37.680
to relax. Because so often we're busy, we're going from

1837
06:49:37.799 --> 06:49:41.759
here to there, we're walking around, and we're doing stuff,

1838
06:49:44.080 --> 06:49:50.439
and the body doesn't have any time or space to

1839
06:49:50.599 --> 06:49:57.599
really relax deeply. So it kind of waits for you

1840
06:49:57.919 --> 06:50:07.040
to lead the way, waits for your permission. And when

1841
06:50:07.119 --> 06:50:13.840
you do give your permission, when you give the say so,

1842
06:50:14.119 --> 06:50:21.880
we need say okay, it's time for your body to

1843
06:50:22.040 --> 06:50:30.759
let go completely and relax totally. Your body just follows.

1844
06:50:33.759 --> 06:50:39.200
It's like a breath of relief. Ah good, I can

1845
06:50:39.279 --> 06:50:46.319
now relax. That feeling at the end of a day,

1846
06:50:46.360 --> 06:50:50.119
of a very physical day that you may experience in

1847
06:50:50.200 --> 06:50:53.759
the past, where you get home and you just sit

1848
06:50:53.959 --> 06:50:57.840
down on a chair, maybe you kick your shoes off

1849
06:50:57.959 --> 06:51:04.479
and not feel so nice, knowing that you don't have

1850
06:51:04.680 --> 06:51:08.119
to get up again for a little while at least

1851
06:51:09.319 --> 06:51:11.959
if you choose, you can just sit there for maybe

1852
06:51:12.000 --> 06:51:25.040
an hour to It feels blissful. And just by sitting

1853
06:51:25.200 --> 06:51:30.439
down like that, your body knows that it's time to relax.

1854
06:51:32.040 --> 06:51:37.919
Your body has been given permission from you. Because it's

1855
06:51:37.959 --> 06:51:48.159
a mindset in your mind, you're prepared to let go

1856
06:51:48.319 --> 06:51:58.439
of everything and just completely allow all the stress of

1857
06:51:58.520 --> 06:52:10.439
your body to evaporate. Any tensions can just gradually vanish.

1858
06:52:16.959 --> 06:52:28.639
It's almost like magic, really, because that sense of relaxation

1859
06:52:28.959 --> 06:52:34.959
in your body, it's a very natural state. It's not

1860
06:52:35.159 --> 06:52:39.959
something unusual. It may feel unusual when you first start

1861
06:52:40.080 --> 06:52:44.520
to relax, if you if you haven't really spent a

1862
06:52:44.599 --> 06:52:48.840
lot of time focusing and giving yourself this space to

1863
06:52:49.040 --> 06:52:54.319
let go completely and relax, they see more most alien,

1864
06:52:56.200 --> 06:53:02.080
but it isn't. It's actually the most natural thing in

1865
06:53:02.200 --> 06:53:12.400
the world to let go completely, to relax totally, the

1866
06:53:12.560 --> 06:53:23.520
most natural thing in the world to allow yourself to

1867
06:53:23.799 --> 06:53:31.599
feel really calm in your mind. And it is almost

1868
06:53:32.200 --> 06:53:39.319
like a literal unwinding. It's like you press a button

1869
06:53:41.959 --> 06:53:48.360
and all the tension just releases, and it's like a wheel,

1870
06:53:48.759 --> 06:53:52.959
like a cog, like the inside of a clock, just unwinding,

1871
06:53:53.599 --> 06:53:57.520
and it's almost like you could see the little wind

1872
06:53:57.639 --> 06:54:03.479
up knob that's used just going the opposite way that

1873
06:54:03.560 --> 06:54:09.479
you choose to wind it up, and the energy that

1874
06:54:09.720 --> 06:54:19.919
fremetic stress for energy gradually winding down, losing its power,

1875
06:54:21.240 --> 06:54:28.639
losing its strength. As a sense of relaxation becomes stronger

1876
06:54:29.840 --> 06:54:39.360
and deeper, and you may find a the more relaxed

1877
06:54:40.759 --> 06:54:52.119
you feel, that your mind starts to wonder, maybe seemed

1878
06:54:52.200 --> 06:54:56.040
to stop listening to me for a while, and your

1879
06:54:56.159 --> 06:55:01.680
mind goes somewhere else, and then you realize you're listening

1880
06:55:01.720 --> 06:55:06.720
to me again, and that is just your mind to

1881
06:55:06.919 --> 06:55:17.360
drifting to sleep, which is quite natural, because sometimes when

1882
06:55:17.439 --> 06:55:24.360
we're stressed and tense, we're not may I actually be

1883
06:55:25.119 --> 06:55:30.000
aware of what we need, what we physically your emotionally

1884
06:55:32.040 --> 06:55:40.000
need in this moment. But when you allow your body

1885
06:55:40.439 --> 06:55:45.599
and mind to relax completely, and you let go of

1886
06:55:46.200 --> 06:55:55.959
all thoughts, concerns, worries, ideas. All letting them go allow

1887
06:55:56.119 --> 06:56:04.200
them to drop onto the floor when you start to

1888
06:56:06.360 --> 06:56:16.439
get in touch with the feelings of such relaxation, this

1889
06:56:17.240 --> 06:56:23.959
feels so nice to be in touch with the calmness

1890
06:56:25.919 --> 06:56:34.840
of the different body parts as they become looser and looser.

1891
06:56:39.080 --> 06:56:51.240
Even your breathing seems easier and more natural effortless, as

1892
06:56:51.319 --> 06:56:56.720
that cool adenters through your mouth or nose into your

1893
06:56:56.840 --> 06:57:08.040
lungs even in comfort and relaxation, and then just breathing

1894
06:57:08.159 --> 06:57:17.200
out any excess remain intentional stress from every part of

1895
06:57:17.319 --> 06:57:25.080
your body and mind. And as you start to focus

1896
06:57:25.240 --> 06:57:33.560
on your mind, maybe you notice that things come to

1897
06:57:33.680 --> 06:57:41.040
a standstill or maybe just much much lower than before,

1898
06:57:44.279 --> 06:57:51.240
because your mind is not really needed when listening to

1899
06:57:51.439 --> 06:58:01.040
my voice, which allows your mind to relax just as

1900
06:58:01.200 --> 06:58:11.159
deeply as your body. And that's synchronicity between the relaxation

1901
06:58:12.200 --> 06:58:19.200
of your body and relaxation of your mind.

1902
06:58:21.560 --> 06:58:22.799
Let you know that.

1903
06:58:24.959 --> 06:58:37.360
Feeling completely calm, loose, and relaxed really is a great

1904
06:58:38.360 --> 06:58:42.119
healing experience for you.

1905
06:58:44.759 --> 06:58:45.560
And has.

1906
06:58:49.799 --> 06:58:57.840
So many positive benefits for your body, mind, and your

1907
06:58:57.919 --> 06:59:06.639
life to be able to let over everything and to

1908
06:59:06.880 --> 06:59:16.959
relax completely in all parts of your body and mind.

1909
06:59:19.319 --> 06:59:35.080
Even your boness araxed, all your muscles are rexed, even

1910
06:59:35.400 --> 06:59:48.919
the skin that covers your body is relaxed. Every hair

1911
06:59:52.040 --> 07:00:06.360
that you have is also deeply relaxed. And your brain

1912
07:00:10.200 --> 07:00:14.279
restarts the feel the benefits.

1913
07:00:15.560 --> 07:00:15.880
Of this.

1914
07:00:17.479 --> 07:00:29.680
Healing relaxation. And then as you focus on the inside

1915
07:00:29.840 --> 07:00:35.040
of your scalp where your brain is, you can start

1916
07:00:35.599 --> 07:00:45.439
to realize and notice the benefits of your brain relaxing deeply.

1917
07:00:49.759 --> 07:00:58.479
And as your brain continues to relax just sends those

1918
07:00:59.279 --> 07:01:07.639
messages to the rest of your body and your mind.

1919
07:01:09.279 --> 07:01:14.439
To rely, relax even more.

1920
07:01:18.040 --> 07:01:36.159
Deeply, relax iny more completely, letting go of any remaining

1921
07:01:36.759 --> 07:01:45.720
thoughts or consers, allow them just to drop onto the

1922
07:01:45.880 --> 07:01:56.680
floor because they're no longer necessary in this moment, In

1923
07:01:56.799 --> 07:02:09.919
this moment of deep relaxation and calmness, filling your brain

1924
07:02:11.880 --> 07:02:34.639
with deep concentrated heathing, calming, relaxing, every part of your

1925
07:02:34.720 --> 07:02:56.000
brain feeling so loose and comfortable, so relaxed and peaceful.

1926
07:02:59.319 --> 07:03:11.400
Your brain feels so light, that's so healthy. That sense

1927
07:03:11.560 --> 07:03:25.360
of deep, deep comfort really does allow you to enjoy

1928
07:03:27.560 --> 07:03:37.159
those ever. Increase in sensations of comfort that are spreading

1929
07:03:38.680 --> 07:03:50.479
throughout your body, relaxing each and every muscle of your body,

1930
07:03:52.919 --> 07:04:12.880
e deeper and deeper, much more deeper than before, much

1931
07:04:14.000 --> 07:04:28.200
more comfort spreading through your body and your mind. Be

1932
07:04:30.000 --> 07:04:47.159
so peaceful and calm, so very very peaceful in avery

1933
07:04:47.680 --> 07:04:59.000
part of your body, letting go m h A everything

1934
07:05:00.319 --> 07:05:22.400
and everything, so peaceful, calm, so relax A very second

1935
07:05:23.159 --> 07:05:28.080
the passes you feel.

1936
07:05:30.119 --> 07:05:49.040
Dper dper relaxed, dper and dper relax.

1937
07:05:51.479 --> 07:06:10.200
Cam so calm b peas for so very peace from

1938
07:06:10.319 --> 07:06:20.240
your head down to your toes. Such peace and comfort

1939
07:06:22.599 --> 07:06:36.080
growing all all the time, Such peace and comfort spreading

1940
07:06:37.080 --> 07:06:52.560
through your body and mind deeper deeper, Such comfort spreading

1941
07:06:53.880 --> 07:07:05.319
and sinking deeper into air muscle of your body, so

1942
07:07:05.560 --> 07:07:25.040
that you feel amazing, so relaxed, so peaceful, so relaxed

1943
07:07:29.000 --> 07:07:45.400
and peaceful, letting go everything. I'm gonna do a body scan,

1944
07:07:47.159 --> 07:07:53.560
focusing on firstly how you feel in your body, not

1945
07:07:53.720 --> 07:07:59.119
trying to change how you feel, not trying to relax,

1946
07:08:00.400 --> 07:08:05.400
not trying to move away from any discomfort or stress

1947
07:08:05.599 --> 07:08:13.040
or tension, just accepting, observing and accepting how you feel

1948
07:08:14.040 --> 07:08:18.959
in the different parts of your body, just allowing yourself

1949
07:08:20.360 --> 07:08:27.799
to be exactly as you are, to notice to get

1950
07:08:27.880 --> 07:08:36.520
in touch with how you actually feel in this moment.

1951
07:08:39.919 --> 07:08:46.520
So I'm going to start off by focusing on your hands.

1952
07:08:51.080 --> 07:08:58.799
Just be aware of your hands. I'd like you to

1953
07:08:59.000 --> 07:09:03.959
move your hands round, just maybe move your fingers a

1954
07:09:04.040 --> 07:09:10.400
little bit. I've been and closing your hands very gently,

1955
07:09:12.040 --> 07:09:17.720
just so that you can get in touch with how

1956
07:09:17.840 --> 07:09:32.040
your hands and your fingers fell, very very slow movements.

1957
07:09:40.439 --> 07:09:48.200
Focusing now on your feet, and if you can just

1958
07:09:48.360 --> 07:09:53.439
do kind of an equivalent with your feet is you've

1959
07:09:53.680 --> 07:09:59.799
just done with your hands, Maybe turn in your ankles,

1960
07:10:01.880 --> 07:10:10.200
moving your feet around, moving your toes gently, but only

1961
07:10:11.400 --> 07:10:23.240
very gently and very slowly, noticing how your feet fulfil

1962
07:10:25.319 --> 07:10:38.599
in this moment. Focusing now and your eyes, I like

1963
07:10:38.759 --> 07:10:45.759
you to just focus on your eyelids. Maybe you can

1964
07:10:45.919 --> 07:10:50.119
open and close your eyes a couple of times to

1965
07:10:50.360 --> 07:10:54.040
really get in touch with how you feel. When you

1966
07:10:54.240 --> 07:11:02.520
do close your eyes, the muscle changes in your eyes

1967
07:11:02.720 --> 07:11:10.599
when you do close them, maybe raising your eyebrows. It

1968
07:11:10.919 --> 07:11:18.360
stretches the tops of your eyes, perhaps squinting your eyes,

1969
07:11:22.119 --> 07:11:27.479
scrunching up your eyes, just so you can hear it again,

1970
07:11:27.720 --> 07:11:38.279
touch with all aspects of how your eyes feel.

1971
07:11:40.720 --> 07:11:41.200
Right now.

1972
07:11:50.599 --> 07:11:56.959
Now focus in on your thighs, and it just starts

1973
07:11:57.040 --> 07:12:05.000
you to gently tense your thigh just very very gently,

1974
07:12:07.319 --> 07:12:17.959
just enough so you can become more attuned to the

1975
07:12:19.279 --> 07:12:27.759
physical sensation of your upper legs, the front of your thighs,

1976
07:12:28.040 --> 07:12:39.040
and the backs of your thighs. Noticing and observing how

1977
07:12:41.400 --> 07:12:56.439
your thighs feel right now, moving your focus to the

1978
07:12:56.560 --> 07:13:03.439
back of your neck, just noticing the back of your neck,

1979
07:13:04.919 --> 07:13:10.159
the muscles, and of course they lead to the side

1980
07:13:10.240 --> 07:13:14.400
of your neck. They also lead to the top of

1981
07:13:14.479 --> 07:13:20.840
your back, which leads to your shoulders. So as your

1982
07:13:21.159 --> 07:13:26.880
focus on the back of your neck, maybe you can

1983
07:13:27.840 --> 07:13:33.360
move your head gently upwards as if you're looking up.

1984
07:13:35.319 --> 07:13:40.959
Maybe moving your head down as if you were looking down.

1985
07:13:44.080 --> 07:13:48.959
Perhaps moving your head side to side, right to left,

1986
07:13:50.520 --> 07:14:02.040
but only very slowly and very gently. I'm not trying

1987
07:14:02.080 --> 07:14:10.319
to force anything. It has to be very very gentle,

1988
07:14:13.360 --> 07:14:15.319
just so you can.

1989
07:14:16.880 --> 07:14:18.520
Be more.

1990
07:14:20.159 --> 07:14:29.560
In touch with the feelings, with the sensations, the physical

1991
07:14:30.959 --> 07:14:40.240
sensations of how back of your neck feels. Right now,

1992
07:14:47.799 --> 07:14:55.759
as we now focus on the tops of your arms,

1993
07:14:58.119 --> 07:15:01.639
the parts where your bicy lips and your triceps are

1994
07:15:02.599 --> 07:15:10.759
between your elbow and your shoulders. Should focus on those parts.

1995
07:15:11.759 --> 07:15:17.439
The tops of your arms. You may like to just

1996
07:15:18.200 --> 07:15:29.520
tense them, but very very gently and slowly, so you're

1997
07:15:29.560 --> 07:15:39.000
not straining or putting any pressure whatsoever on your arms.

1998
07:15:41.720 --> 07:15:44.119
It's just so that you can.

1999
07:15:46.639 --> 07:15:53.799
Gain more of a sense of how your upper arms

2000
07:15:55.400 --> 07:16:07.279
are feeling in this moment, and just noticing as you gently,

2001
07:16:09.439 --> 07:16:19.040
very gently and slowly tighten the muscles and then let go.

2002
07:16:23.319 --> 07:16:31.720
Notice how the tops of your arms feel right now

2003
07:16:39.919 --> 07:16:50.720
as a now focus on your stomach, the area the

2004
07:16:50.840 --> 07:16:57.159
lower abdomen area below your belly button, moving all the

2005
07:16:57.240 --> 07:17:10.959
way down to your hips, just above your grind. Maybe

2006
07:17:11.159 --> 07:17:18.799
you're able to tense these muscles in the area very

2007
07:17:21.040 --> 07:17:34.319
very gently and slowly, if that's a difficult thing to do,

2008
07:17:35.599 --> 07:17:43.799
and maybe you can just move your body pushing your

2009
07:17:43.919 --> 07:17:48.759
stomach up, maybe moving a little bit to a side

2010
07:17:49.360 --> 07:17:57.479
using your hips, just so you can get more in

2011
07:17:57.919 --> 07:18:12.319
tune with how your lower abdomen area is feeling in

2012
07:18:12.479 --> 07:18:31.240
this moment. Just noticing the physical sensations or your lower abdomen.

2013
07:18:42.200 --> 07:18:54.959
As you move your attention to your mouth, notice in

2014
07:18:55.200 --> 07:19:04.400
your lips and inside your mouth, the teeth, your guns,

2015
07:19:05.799 --> 07:19:21.599
your tongue. Just noticing how your tongue in your mouth feels.

2016
07:19:24.639 --> 07:19:32.040
It may help by moving your tongue around your mouth,

2017
07:19:33.560 --> 07:19:39.759
moving it to your left, maybe pressing it gently against

2018
07:19:41.279 --> 07:19:45.799
the side of your mouth, and then to the right,

2019
07:19:47.360 --> 07:19:54.400
gently to the side of your mouth, perhaps pressing up

2020
07:19:54.520 --> 07:20:00.680
against the top of your mouth, and then down gently

2021
07:20:02.639 --> 07:20:13.479
against the bottom of your mouth, always very slowly and

2022
07:20:13.639 --> 07:20:18.479
a very very gentle.

2023
07:20:22.919 --> 07:20:24.080
So that you can.

2024
07:20:27.720 --> 07:20:40.000
Be aware of how you feel in your mouth area.

2025
07:20:51.279 --> 07:21:11.479
Now I'm going to focus on yours, and I'm gonna

2026
07:21:11.560 --> 07:21:20.439
ask you to maybe just rotate your wrists by moving

2027
07:21:20.520 --> 07:21:30.919
your hands in a circular motion very gently and slowly,

2028
07:21:33.720 --> 07:21:51.799
just so that you can feel the sensations that you

2029
07:21:52.279 --> 07:22:07.599
are currently experiencing in your wrists. Perhaps move in your

2030
07:22:07.840 --> 07:22:24.880
hands up and down again very very gently and slowly,

2031
07:22:33.919 --> 07:23:00.240
very gentzel and slow. As we now start troops ear

2032
07:23:04.279 --> 07:23:15.799
your lower back. The bad part is just above your

2033
07:23:16.040 --> 07:23:32.680
hips where your coxix are a whole area which also

2034
07:23:33.080 --> 07:23:40.040
really does include the signs of your body because those

2035
07:23:40.200 --> 07:23:50.880
muscles are very much connected. As those muscles also move

2036
07:23:51.240 --> 07:23:59.799
into your hip area connecting to your buttocks, the sign

2037
07:24:00.159 --> 07:24:14.959
to your hips and if you're physically able to do so,

2038
07:24:17.200 --> 07:24:27.000
maybe you can very gently just move your body ever

2039
07:24:27.200 --> 07:24:46.439
so slightly, very slowly some side, decide just enough to

2040
07:24:46.799 --> 07:25:05.479
gauge how you feel in your lower back. Perhaps it

2041
07:25:05.639 --> 07:25:19.439
could even move your hips gently up and down, gently

2042
07:25:19.799 --> 07:25:34.119
and slowly, in order to be in touch with the

2043
07:25:34.439 --> 07:25:58.319
physical sensations of your lawer back. As we now move

2044
07:26:03.040 --> 07:26:14.040
your attention to your jaw, an area from your chin

2045
07:26:15.319 --> 07:26:19.439
all the way up to near where your ears are.

2046
07:26:22.560 --> 07:26:37.599
The hole of your jaw, you can just if it's

2047
07:26:37.799 --> 07:26:49.200
okay to decide gently open your mouth, not wide, no stretching,

2048
07:26:50.479 --> 07:27:04.319
just very gently and slowly opening your mouthing, closing your

2049
07:27:04.439 --> 07:27:25.360
mouth very gently and slowly, so you can be in

2050
07:27:25.639 --> 07:28:05.799
touch with how your jaw feels now. And I to

2051
07:28:05.959 --> 07:28:21.439
sit now your chest area, and you don't need to

2052
07:28:21.639 --> 07:28:29.799
do anything to move your chest because it moves every

2053
07:28:29.959 --> 07:28:42.840
time you breathe, and it moves very gently and slowly

2054
07:28:45.240 --> 07:29:00.240
automatically with each breath you take. As you focus some

2055
07:29:02.840 --> 07:29:46.840
how your chest feels when you pray. Move in your

2056
07:29:47.119 --> 07:30:02.319
focus to your forms, your elbows. Maybe you're able to

2057
07:30:05.119 --> 07:30:16.279
very gently and slowly tense the muscles in your forearms,

2058
07:30:19.720 --> 07:30:26.400
and when you do that you can feel your elbows

2059
07:30:26.599 --> 07:31:03.799
as well, very gently and slowly, gently and softly observing

2060
07:31:08.119 --> 07:31:41.799
your forearms and delpoys. Now focus of the rest of

2061
07:31:41.880 --> 07:31:55.520
your back, your upper back in the middle, the middle

2062
07:31:55.720 --> 07:32:14.840
of your back again, this part of your body. News

2063
07:32:17.040 --> 07:32:26.720
Also every time you pray. You may not notice that.

2064
07:32:28.919 --> 07:32:41.000
Usually as you observe your upper back in the middle

2065
07:32:41.159 --> 07:32:58.479
of your back, you can really feel that gentle and

2066
07:33:00.119 --> 07:33:51.560
no movemout moving your focus into your head area, the buttys,

2067
07:33:53.919 --> 07:34:03.520
the grain, there's muscles and those bones in your midsection.

2068
07:34:31.119 --> 07:34:39.200
Just noticing how your hips feel.

2069
07:34:42.400 --> 07:34:56.720
Right now, you can very very gently.

2070
07:34:58.799 --> 07:35:10.240
Move your hips. It's maybe side to side, very gently

2071
07:35:10.560 --> 07:36:07.159
and slow, very gently, softly, slowly, everything starts to slow down,

2072
07:36:13.639 --> 07:36:19.319
including the thoughts in your mind and your mind itself

2073
07:36:22.560 --> 07:36:29.200
just starts to gradually. It doesn't have to be instant,

2074
07:36:29.279 --> 07:36:37.319
but just gradually starting too. It's almost like time is

2075
07:36:37.720 --> 07:36:48.840
storing chin. It's a slower pace to maybe what you're

2076
07:36:49.200 --> 07:36:56.840
used to in your day to day life. It's a

2077
07:36:57.080 --> 07:37:24.040
slower movement of energy, very small movements which make up

2078
07:37:24.400 --> 07:37:31.959
the larger movements, which is always the case. Now, when

2079
07:37:32.000 --> 07:37:37.159
you move your hand, it might seem like it's one movement,

2080
07:37:37.279 --> 07:37:45.240
but it's lots of minute different muscles moving in accordance

2081
07:37:45.319 --> 07:37:56.520
with each other. And what happens in this space that

2082
07:37:56.680 --> 07:38:15.880
we're sharing is we move from that big movement into

2083
07:38:16.000 --> 07:38:33.360
those smaller movements. Starting to focus on how your body feels,

2084
07:38:35.159 --> 07:38:39.439
not just as a whole, not just oh, i'm feel

2085
07:38:39.479 --> 07:38:44.159
in this way. I'm feeling stressed or tense, or I'm

2086
07:38:44.200 --> 07:38:49.599
feeling relaxed and calm. I'm feeling this way, I'm feeling

2087
07:38:49.680 --> 07:39:00.840
that way. Starting to notice that your body begins to

2088
07:39:01.000 --> 07:39:17.919
present to you small feelings around your body, small physical

2089
07:39:18.240 --> 07:39:37.200
sensations in your legs, whether pleasurable or not. Maybe resisting

2090
07:39:37.319 --> 07:39:45.560
the temptation to label them or to judge them those feelings.

2091
07:39:47.840 --> 07:39:52.360
Just thinking them, thinking about them is just being neutral,

2092
07:39:54.959 --> 07:40:10.279
just feelings, not being particularly concerned, but just noticing what

2093
07:40:10.479 --> 07:40:23.759
your body is telling you, the feelings in your arms,

2094
07:40:26.759 --> 07:40:31.720
instead of feeling the whole of the arm, Maybe notice

2095
07:40:32.000 --> 07:40:44.799
those individual feelings, all those different muscles and the skin,

2096
07:40:48.040 --> 07:40:53.880
the hairs of your arms, all the internal parts of

2097
07:40:53.959 --> 07:41:10.279
your arms, the veins, the bones, Just being aware of

2098
07:41:13.400 --> 07:41:19.799
maybe your elbow on your right arm has a certain feeling,

2099
07:41:21.919 --> 07:41:35.599
Maybe your left wrist also has its own individual physical sensation.

2100
07:41:48.040 --> 07:41:54.759
What about your forearm, on your right arm, your right forearm,

2101
07:42:02.119 --> 07:42:03.400
there may not be any.

2102
07:42:03.680 --> 07:42:10.919
Particular feeling that you could even give a name to,

2103
07:42:14.680 --> 07:42:19.040
may not feel like anything other than just a feeling.

2104
07:42:19.959 --> 07:42:32.000
You know, it's there. The feelings in your shoulders, perhaps

2105
07:42:32.080 --> 07:42:35.840
your shoulders when you think about them, kind of almost

2106
07:42:36.040 --> 07:42:42.720
like they're the same, you know, the same feeling, almost

2107
07:42:42.840 --> 07:42:47.520
like both of your shoulders are just one thing. Of

2108
07:42:47.680 --> 07:42:58.880
course they're not. And when you focus on your left

2109
07:42:58.919 --> 07:43:07.080
shoulder and then on your right shoulder, maybe find that

2110
07:43:07.240 --> 07:43:12.560
you move the muscles a little bit, maybe tense the

2111
07:43:12.720 --> 07:43:38.759
muscles gently, noticing the difference in each shoulder. Your lower back,

2112
07:43:51.639 --> 07:43:55.360
the left side of your lower back and the right

2113
07:43:55.599 --> 07:44:06.560
side of your lower back have caused that connection to

2114
07:44:06.680 --> 07:44:19.159
your buttocks and to your hips and also moving up

2115
07:44:19.919 --> 07:44:33.159
into the middle of your back. And sometimes like right now,

2116
07:44:33.319 --> 07:44:38.080
actually when I focus on their part, when I focused

2117
07:44:38.119 --> 07:44:44.000
on my buttocks and then I focused on the middle

2118
07:44:44.040 --> 07:44:46.919
of my back, I almost felt like the muscles in

2119
07:44:47.000 --> 07:44:57.040
my lower back were being stretched very gently, just stretched

2120
07:44:57.119 --> 07:45:03.639
a little bit. Even though I wasn't doing anything to

2121
07:45:05.040 --> 07:45:10.759
try to stretch your lower back, it just seemed to happen.

2122
07:45:12.000 --> 07:45:29.599
The feeling of very gently stretching your lower back comes along.

2123
07:45:33.319 --> 07:45:56.599
I have feeling in your chest, just noticing what sensations

2124
07:45:58.240 --> 07:46:15.880
you like, variance in your chest right now. And there's

2125
07:46:15.959 --> 07:46:20.119
so much of the chest. Obviously, there's the collar bone

2126
07:46:20.279 --> 07:46:27.040
leading to the chest. You've got the chest bone, You've

2127
07:46:27.080 --> 07:46:35.400
got the muscles in your chest. Of course, if you're female,

2128
07:46:36.080 --> 07:46:43.279
there's possibly the breasts. If you're male, you've got the

2129
07:46:46.119 --> 07:46:51.680
different well why not that different these days, but there

2130
07:46:51.759 --> 07:46:56.919
may be more muscles at the top of the chest,

2131
07:47:00.319 --> 07:47:04.560
but at the side underneath it's pretty much the same.

2132
07:47:05.360 --> 07:47:08.439
Whether you're a man or a woman. There's muscles there,

2133
07:47:09.759 --> 07:47:14.919
muscles that stretch out to your back as well as

2134
07:47:15.000 --> 07:47:23.360
breast tissue. It stretches and moves into your back. To

2135
07:47:23.560 --> 07:47:42.959
just being aware of your chest, being with whatever feeling

2136
07:47:43.119 --> 07:48:02.919
there is in your chest. When I noticed that, I

2137
07:48:03.080 --> 07:48:11.040
focus on my chest. I feel it in my back

2138
07:48:11.240 --> 07:48:14.959
and my upper back. I mean, I guess the obvious

2139
07:48:15.119 --> 07:48:22.759
reason would be because you know, I'll breathe in in

2140
07:48:25.479 --> 07:48:28.639
and it stretches my chest and my back at the

2141
07:48:28.680 --> 07:48:49.439
same time. It feels it feels okay, it doesn't feel

2142
07:48:52.119 --> 07:48:56.360
I got a little bit of pain in my right chest,

2143
07:48:58.639 --> 07:49:04.840
A little bit, not pain, that little discomfort, maybe stiffness possibly,

2144
07:49:05.400 --> 07:49:14.520
I don't know. I noticed my shoulders also wanting to

2145
07:49:16.880 --> 07:49:21.560
flex for some reason. I think that's probably part of

2146
07:49:21.720 --> 07:49:30.680
my upper back, that connection between my shoulders my upper back,

2147
07:49:32.520 --> 07:49:36.560
because I can move my shoulders and stretch the muscles

2148
07:49:37.319 --> 07:49:45.520
in my back, moving the shoulders backwards or up, which

2149
07:49:45.639 --> 07:49:49.159
then moves. I think it's the scapulous.

2150
07:49:51.080 --> 07:49:51.680
In your back.

2151
07:50:01.720 --> 07:50:09.400
It feels quite nice. Actually, if you think about this

2152
07:50:09.680 --> 07:50:14.439
is you can if you want to, you can just

2153
07:50:18.000 --> 07:50:29.720
flex or stimulate the various muscles in your body gently

2154
07:50:31.159 --> 07:50:34.639
in order to get more of a sense of how

2155
07:50:34.720 --> 07:50:49.599
they feel. And when you're relaxing, when you do tense

2156
07:50:49.720 --> 07:50:53.639
and muscle and you let it go and you let

2157
07:50:53.680 --> 07:51:02.680
it relax, it relaxes way more than it would normally.

2158
07:51:07.639 --> 07:51:12.880
That you have to feel that you're able to do that.

2159
07:51:14.520 --> 07:51:20.240
There's no point doing it if there's an issue with

2160
07:51:20.439 --> 07:51:25.799
the per part of your body. You need to be

2161
07:51:26.439 --> 07:51:39.360
gentle with yourself at all times when relaxing deeply. It's

2162
07:51:39.439 --> 07:51:54.759
important to be kind to yourself. As you notice your

2163
07:51:54.919 --> 07:52:05.840
mind how much as your mind slowed down since we

2164
07:52:06.040 --> 07:52:32.599
started this recording, how came and peaceful is your mind

2165
07:52:33.040 --> 07:52:44.759
right now? We have nothing to think about and just

2166
07:52:45.040 --> 07:52:52.919
my voice to listen to. Because you know the intention

2167
07:52:54.599 --> 07:53:04.639
behind this recording, this relaxation, at the very least, for

2168
07:53:04.759 --> 07:53:09.240
you to feel more relaxed at the end of the

2169
07:53:09.360 --> 07:53:18.200
recording than you did at the beginning, at the very least,

2170
07:53:22.520 --> 07:53:34.200
your mind to slow down as your body continues to relax,

2171
07:53:39.599 --> 07:53:50.439
because that's what you want to happen. That's what you

2172
07:53:51.159 --> 07:54:19.840
expect to happen, for relaxation to fill your body, maybe

2173
07:54:20.279 --> 07:54:28.400
calm in your mind to the point of boredom. When

2174
07:54:28.479 --> 07:55:12.680
you start maybe to drift away, it's almost as if

2175
07:55:12.840 --> 07:55:22.119
you're moving further away from your body in your mind,

2176
07:55:24.520 --> 07:55:36.360
just leaving that there, kind of liking it an escape

2177
07:55:36.479 --> 07:55:41.520
pod in the spaceship a movie, a space movie. You

2178
07:55:41.599 --> 07:55:43.439
know when they get into that little pod in it

2179
07:55:45.360 --> 07:56:01.799
since the man far away from the spaceship Safe three

2180
07:56:10.439 --> 07:57:28.680
and continue to relax drefting so slow, empy so, so

2181
07:57:42.840 --> 07:58:17.520
empy so, and focusing on the feeling of those individual

2182
07:58:18.040 --> 07:58:27.759
parts of your body that are relaxing one by one.

2183
07:58:35.439 --> 07:58:47.799
You may find that every now and then you realize

2184
07:58:47.959 --> 07:58:58.840
that you aren't listening to my voice, because your mind

2185
07:58:59.360 --> 07:59:14.159
started to imagine something different, maybe started to almost move

2186
07:59:14.360 --> 07:59:23.439
into some kind of a dreamy state, and then you

2187
07:59:23.560 --> 07:59:30.360
become aware of my voice again. And even though you

2188
07:59:31.360 --> 07:59:37.520
may want to focus on my voice, you may also

2189
07:59:38.279 --> 07:59:52.119
wish to allow your mind to just drift naturally into

2190
07:59:52.240 --> 08:00:13.599
that space of comfort and safety. As you feel more

2191
08:00:14.279 --> 08:00:27.560
comfort spreading through your body like a warm blanket covering

2192
08:00:27.680 --> 08:00:41.720
you gently, keeping your body at just the perfect temperature.

2193
08:00:52.119 --> 08:01:02.479
And even if you can hear background sounds, they just

2194
08:01:03.919 --> 08:01:20.840
don't seem to matter anymore. There's that sensor peace spreads

2195
08:01:21.400 --> 08:01:35.119
through your mind like a gentle breeze, yet strong enough

2196
08:01:35.360 --> 08:01:51.639
to blow away all negativity, strong enough to remove from

2197
08:01:51.720 --> 08:02:01.439
your mind any anxiety or stress that was there before,

2198
08:02:09.759 --> 08:02:18.680
and blow away any other thoughts or feelings that just

2199
08:02:20.479 --> 08:02:44.880
don't fit with the sense relaxation that is feeling your

2200
08:02:45.000 --> 08:03:07.439
body end your mind. And as you focus on your

2201
08:03:07.520 --> 08:03:15.159
mind and count down from ten down to one, and

2202
08:03:15.319 --> 08:03:32.200
with each number you hear, your mind will become slightly

2203
08:03:37.680 --> 08:03:51.880
more relaxed, just just slightly so, from ten down to nine,

2204
08:03:52.680 --> 08:03:59.560
just a slight movement from nine down to eight, just

2205
08:04:00.119 --> 08:04:16.799
the small change in how you feel eight down to seven.

2206
08:04:19.599 --> 08:04:25.000
That feeling is a gap, almost like a gap that

2207
08:04:25.360 --> 08:04:35.000
starts to get wider, the gap between those feelings that

2208
08:04:35.200 --> 08:04:42.159
you used to have in your mind compared to the

2209
08:04:42.319 --> 08:04:49.840
feelings you have there growing now, feelings of comfort and

2210
08:04:50.119 --> 08:05:01.759
security and confidence, and that gap becomes wider. Eight down

2211
08:05:01.880 --> 08:05:08.680
to seven, seven, down to six, and when you get

2212
08:05:08.759 --> 08:05:15.799
to five, your mind will start to have a certain

2213
08:05:17.200 --> 08:05:28.759
physical sensation, almost like there's a magnet outside of your

2214
08:05:28.880 --> 08:05:35.680
head sucking the tension and the stress and any remaining

2215
08:05:36.799 --> 08:05:43.159
feelings that you don't want, sucking them out through your skull.

2216
08:05:48.959 --> 08:05:54.080
And in down to four you can start to really

2217
08:05:54.680 --> 08:06:07.720
experience that sense of not just emptiness, but space, a

2218
08:06:07.880 --> 08:06:16.599
place full of fresh air, the place where you can stretch.

2219
08:06:20.119 --> 08:06:22.759
It's almost as if as you go down to four

2220
08:06:23.520 --> 08:06:32.360
and three, your mind is expanding, with this sense of

2221
08:06:33.040 --> 08:06:45.240
peace and tranquility growing as it moves down to When

2222
08:06:45.279 --> 08:06:54.680
you get to one, your mind just feels exactly how

2223
08:06:54.799 --> 08:07:14.759
you want to feel, a perfect feeling, maybe a sensation

2224
08:07:15.200 --> 08:07:24.360
that you'd like to keep a place that's safe, where

2225
08:07:25.919 --> 08:07:44.880
nothing can affect you at all, and you can stay

2226
08:07:44.959 --> 08:07:53.759
in that that space of comfort and confidence, confident in

2227
08:07:53.880 --> 08:08:02.319
your own ability to create this space. This feeling of

2228
08:08:02.520 --> 08:08:09.240
comfort within your own mind just by counting and ten

2229
08:08:11.040 --> 08:08:18.159
down to one. And this is something that you can

2230
08:08:18.279 --> 08:08:27.360
do yourself when you're on your own, the time when

2231
08:08:27.439 --> 08:08:31.439
you can maybe sit down, maybe just for a few minutes,

2232
08:08:36.040 --> 08:08:47.240
close your eyes, just count slowly from ten down to

2233
08:08:47.400 --> 08:09:04.680
one and re experience these feelings in your mind. And

2234
08:09:04.799 --> 08:09:09.400
when you feel that way in your mind, your body

2235
08:09:12.319 --> 08:09:23.959
copies your mind and a feeling is spread through your

2236
08:09:24.880 --> 08:09:31.560
spine and your nervous system into every part of your body,

2237
08:09:33.680 --> 08:09:48.040
travels through your bloodstream, heathing and relaxing every particle of

2238
08:09:48.159 --> 08:10:05.000
your existence. Now we can we can practice this a

2239
08:10:05.159 --> 08:10:13.240
few times before the end of the recording, and then

2240
08:10:13.319 --> 08:10:16.240
you can practice.

2241
08:10:15.759 --> 08:10:16.319
On your own.

2242
08:10:18.439 --> 08:10:28.159
And each time you count for ten about one, the

2243
08:10:28.360 --> 08:10:42.919
feelings of comfort, calmness, deep deep relaxation becomes stronger and deeper,

2244
08:10:49.639 --> 08:10:58.799
filling your mind and your brain with these positive chemicals.

2245
08:11:00.599 --> 08:11:10.720
The spread throughout your body, relaxing you so quickly, relaxing

2246
08:11:10.880 --> 08:11:22.520
your whole body and mind so very very easily, just

2247
08:11:22.880 --> 08:11:29.599
by counting from ten down to one.

2248
08:11:34.759 --> 08:11:36.000
So we're going to do it now.

2249
08:11:36.880 --> 08:11:40.840
I'm going to count from ten down to one. I'd

2250
08:11:41.000 --> 08:11:45.319
like you to repeat the number after me, So when

2251
08:11:45.360 --> 08:11:53.959
I say ten, you can just repeat to yourself ten.

2252
08:11:59.520 --> 08:12:09.400
Justice be aware of how you feel in your mind

2253
08:12:09.759 --> 08:12:18.840
and your body. Then when I say nine, you can

2254
08:12:18.919 --> 08:12:35.400
repeat to yourself nine. Became noticing the increase in comfort

2255
08:12:35.799 --> 08:12:48.720
and calmness in your mind and in your body. The

2256
08:12:48.880 --> 08:12:58.080
same when I say eight, when I say seven, six,

2257
08:13:00.639 --> 08:13:14.959
when I say five, four, when I say three, two,

2258
08:13:19.360 --> 08:13:33.159
and lastly when I say one, you can repeat that number. Now,

2259
08:13:33.279 --> 08:13:38.840
of course, when you do this on your own without

2260
08:13:38.959 --> 08:13:43.959
listening to me, you can say the numbers or whatever

2261
08:13:45.599 --> 08:13:54.040
speed that you feel is necessary for you, so you

2262
08:13:54.159 --> 08:13:59.880
can adapt. So if you feel you want to say

2263
08:14:00.119 --> 08:14:05.919
the numbers ten down to one faster than I do,

2264
08:14:07.680 --> 08:14:10.240
then you go ahead and do that. Or if you

2265
08:14:10.439 --> 08:14:14.439
feel when you do it yourself, then you'd like to

2266
08:14:14.639 --> 08:14:23.040
have more more space between the numbers, maybe take a

2267
08:14:23.119 --> 08:14:29.919
lot longer to get from ten all the way down

2268
08:14:30.560 --> 08:14:47.560
to one, that's your choice also to do. So I'm

2269
08:14:47.599 --> 08:14:56.040
going to count from ten down to one, and when

2270
08:14:56.080 --> 08:15:00.799
I get to one, that will be the end this recording.

2271
08:15:03.200 --> 08:15:06.880
And let's of course you're listening with music, and the

2272
08:15:07.080 --> 08:19:58.680
music will continue ten nine, eight, four twenty ninety eighty

2273
08:20:03.119 --> 08:21:08.919
seventeen sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2274
08:21:13.200 --> 08:21:41.479
three two one. Now open your eyes, noticing how you

2275
08:21:41.599 --> 08:21:49.959
physically feel having counted down from twenty to one, allowing

2276
08:21:50.759 --> 08:21:54.959
stress and tension to leave through your fingertips.

2277
08:21:54.400 --> 08:21:55.200
And your toes.

2278
08:21:56.759 --> 08:22:01.439
And as you focus on your fingertips, maybe they feel

2279
08:22:01.439 --> 08:22:07.599
a little bit tingly, which is I suppose quite an

2280
08:22:07.639 --> 08:22:12.639
understanding considering the tension has been exiting your body through

2281
08:22:12.680 --> 08:22:21.599
your fingertips. So now I'm going to count from twenty

2282
08:22:21.720 --> 08:22:28.599
down to one again. This time you got to feel

2283
08:22:28.720 --> 08:22:34.959
relief of tension and stress, an anxiety that you may

2284
08:22:35.080 --> 08:22:47.799
have leaving through your stomach. Just leaving through your stomach,

2285
08:22:47.840 --> 08:22:54.000
almost as if it's just releasing the whole of your stomach.

2286
08:22:54.840 --> 08:22:59.680
You'll navel to just above your chest or below your chest,

2287
08:22:59.759 --> 08:23:04.360
rather so surrounding your belly by an area, the whole area.

2288
08:23:06.479 --> 08:23:10.680
You can feel the tension of your body where it's

2289
08:23:10.799 --> 08:23:16.479
left just releasing from the area, and you may notice

2290
08:23:16.599 --> 08:23:21.840
that your stomach will become very relaxed as I countdown

2291
08:23:22.840 --> 08:24:42.080
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2292
08:24:46.880 --> 08:25:07.720
four three two what And you can open your eyes

2293
08:25:07.799 --> 08:25:10.240
again if you choose, or you can just keep them

2294
08:25:10.319 --> 08:25:17.200
closed because it feels relaxing. Just notice how your stomach feels.

2295
08:25:18.680 --> 08:25:22.319
I notice as your focus, just do a little scan

2296
08:25:22.560 --> 08:25:29.119
of your body. Just notice how your body feels, focusing

2297
08:25:31.840 --> 08:25:39.000
on your upper body, your back, chest, stomach, legs, arms, hands, feet,

2298
08:25:42.040 --> 08:25:48.959
just noticing, and you know, you may start to feel

2299
08:25:51.479 --> 08:25:55.240
more of a sense of tiredness, which may be the

2300
08:25:55.360 --> 08:26:01.439
reason you're listening to this recording because you would like

2301
08:26:01.639 --> 08:26:11.119
to let go completely of everything and dreapt off into

2302
08:26:11.200 --> 08:26:26.200
a nice, natural, calm, relaxing sleep. So now we're going

2303
08:26:26.279 --> 08:26:35.720
to focus on your forehead, and if you choose, you

2304
08:26:35.799 --> 08:26:40.880
can incorporate your eyes in this focus as well. Your

2305
08:26:40.959 --> 08:26:47.520
forehead and your eyes, it's that whole area basically, almost

2306
08:26:47.599 --> 08:26:50.360
as if you were wearing a mask, you know, like

2307
08:26:50.479 --> 08:26:55.599
a I don't know, a batman mask or something, or

2308
08:26:57.759 --> 08:27:00.680
I'm trying to zorro or something, you know, the kind

2309
08:27:00.720 --> 08:27:03.880
of mask that covers your eyes but also covers quite

2310
08:27:03.880 --> 08:27:09.959
a lot of the forehead. And focusing on that area

2311
08:27:10.439 --> 08:27:12.720
because that's the area that we're now going to release

2312
08:27:13.639 --> 08:27:19.200
tension and stress from your mind and your brain, from

2313
08:27:19.240 --> 08:27:23.439
your mind, and any tension that you may have remaining

2314
08:27:23.479 --> 08:27:28.919
in your face, in your neck and your jaw, your eyes,

2315
08:27:29.799 --> 08:27:35.560
your forehead, and all your scalp. So basically any tension

2316
08:27:36.200 --> 08:27:39.360
within your head area, including.

2317
08:27:38.959 --> 08:27:45.599
Your mind and your brain, and that's going to be.

2318
08:27:45.720 --> 08:27:54.080
Released through your forehead and your eyes. As I count

2319
08:27:54.200 --> 08:29:26.200
down again from twenty down to one twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2320
08:29:30.360 --> 08:29:55.599
three two one, noticing and she scan your face with jaw,

2321
08:29:56.159 --> 08:30:03.200
your eyes, the cheap bains who eat is your forehead,

2322
08:30:04.200 --> 08:30:09.439
your scalp, in your neck, the back of your neck,

2323
08:30:09.720 --> 08:30:13.279
in the front of your neck, the side of your neck,

2324
08:30:13.439 --> 08:30:23.639
and your throat mm hmmm. Noticing being aware of the

2325
08:30:23.840 --> 08:30:35.040
comfort increased feeling, that relaxation not just in your head

2326
08:30:35.159 --> 08:30:40.119
and neck and mind, also the rest of your body.

2327
08:30:45.439 --> 08:30:51.319
Just notice how loose and calm you feel, and how

2328
08:30:51.520 --> 08:31:05.599
easily it is to just let go completely, let go completely,

2329
08:31:13.240 --> 08:31:14.360
how easily.

2330
08:31:22.200 --> 08:31:23.680
So what I'm going to do vow this.

2331
08:31:24.919 --> 08:31:32.639
I'm to focus on the top of your head that

2332
08:31:32.799 --> 08:31:41.080
we're going to allow every last piece of tension or

2333
08:31:41.279 --> 08:31:46.439
stress that might be lingering or hiding in your body

2334
08:31:47.680 --> 08:31:49.680
or mind or head.

2335
08:31:51.000 --> 08:31:51.400
To just.

2336
08:31:53.119 --> 08:31:58.840
Be sucked out at the top of your head and

2337
08:31:59.000 --> 08:32:10.400
released into Yeah, I sucked down into the clouds. Imagine

2338
08:32:10.439 --> 08:32:15.799
a big cloud above your head, almost like a whirlpool,

2339
08:32:16.599 --> 08:32:21.479
and this can suck that tension out the top of

2340
08:32:21.560 --> 08:32:22.240
your head.

2341
08:32:24.360 --> 08:32:25.840
And just take it away.

2342
08:32:27.479 --> 08:32:28.080
The good.

2343
08:32:31.080 --> 08:32:35.200
You focus. Imagine an opening the top of your head

2344
08:32:36.520 --> 08:32:41.799
with that tension and stress and any remaining issues may

2345
08:32:41.880 --> 08:32:45.439
be worries of concerns that are no use to you.

2346
08:32:45.639 --> 08:32:49.400
Now you can all be sucked down at the top

2347
08:32:49.439 --> 08:32:55.880
of your head and taken away. As I count down

2348
08:32:56.000 --> 08:33:31.720
again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen,

2349
08:33:37.639 --> 08:33:59.360
fifteen fourteeneen t twelve.

2350
08:34:04.680 --> 08:34:36.759
Even ten, nine eight, seven, six.

2351
08:34:40.759 --> 08:35:25.840
Five four three wha breathe, Noticing how you feel, how

2352
08:35:25.959 --> 08:35:34.240
relaxed and calm you physically and mentally fail right now,

2353
08:35:39.919 --> 08:35:49.720
how peace so your mind feels. It feels so nice

2354
08:35:49.919 --> 08:35:56.439
to just let go, to give yourself some space to

2355
08:35:56.639 --> 08:36:08.479
breathe easily, to think calmly, just to take a break

2356
08:36:08.639 --> 08:36:15.959
from all that pointless worry and concerns about things that

2357
08:36:16.959 --> 08:36:26.840
you don't need to think about right now, because this

2358
08:36:27.080 --> 08:36:31.439
is your time to let go. This is your space

2359
08:36:32.119 --> 08:36:42.799
to enjoy feeling deeply relaxed, peaceful in your mind, relaxed

2360
08:36:42.919 --> 08:36:52.439
in your body. They can feel so good, so nice

2361
08:36:52.799 --> 08:37:00.840
to just not have to do anything, to be able

2362
08:37:01.000 --> 08:37:12.240
to really enjoy that serenity that comes of letting go completely,

2363
08:37:14.400 --> 08:37:16.720
that peacefulness that comes with.

2364
08:37:23.439 --> 08:37:24.840
Being in this.

2365
08:37:26.639 --> 08:37:36.720
Peaceful space. And you can keep this sense of calmness

2366
08:37:37.560 --> 08:37:38.599
for as long.

2367
08:37:38.400 --> 08:37:39.439
As you choose.

2368
08:37:47.479 --> 08:37:53.200
If you choose to drift off into a deep, healing,

2369
08:37:53.560 --> 08:38:02.319
natural sleep, then you can do that. It's completely up

2370
08:38:02.400 --> 08:38:10.279
to you, and you can keep this feeling of calmness

2371
08:38:11.279 --> 08:38:17.720
physically and in your mind as long as you choose to.

2372
08:38:17.880 --> 08:38:29.360
Feel completely relaxed, completely relax.

2373
08:38:32.240 --> 08:38:37.880
And I'd like you to make up your mind that

2374
08:38:37.919 --> 08:38:48.919
you're going to relax, and I want to explore that

2375
08:38:49.119 --> 08:38:54.439
with you. What it feels like when you actually decide

2376
08:38:56.639 --> 08:39:01.319
that you're going to relax, not for yourself, but giving

2377
08:39:01.400 --> 08:39:07.360
yourself that Yes, it is a command, really, isn't it.

2378
08:39:07.439 --> 08:39:14.799
When you're telling yourself relax in a gentle but firm

2379
08:39:14.880 --> 08:39:22.159
way that only you can really tell yourself in that way,

2380
08:39:23.040 --> 08:39:25.000
you can't really have someone else saying to you, now

2381
08:39:25.040 --> 08:39:31.520
it relax, relax, you know, and it needs to be gentle.

2382
08:39:31.680 --> 08:39:35.200
But you can't. Someone else can't really have the same

2383
08:39:38.639 --> 08:39:44.720
the same kind of influence or power that you have

2384
08:39:45.919 --> 08:39:57.799
over your own physicality, over how you feel, because when

2385
08:39:57.959 --> 08:40:04.599
you say it to yourself, it means more. It's personal,

2386
08:40:04.959 --> 08:40:10.560
and your brain and your unconscious mind and your body

2387
08:40:11.319 --> 08:40:17.560
listens to what you say. So for example, we'll test

2388
08:40:17.599 --> 08:40:20.200
it out and do a little test, a few little

2389
08:40:20.279 --> 08:40:24.000
tests along the way, and you can get more of

2390
08:40:24.080 --> 08:40:30.639
an idea of the force, a positive force that you

2391
08:40:30.799 --> 08:40:38.319
can have in creating a sense of comfort and relaxation

2392
08:40:38.599 --> 08:40:44.520
in your body and your mind quite quickly just by

2393
08:40:44.720 --> 08:40:55.119
you telling yourself to relax. So I'm going to start

2394
08:40:55.200 --> 08:41:02.159
by let's focus on your hands. To focus on your hands,

2395
08:41:02.200 --> 08:41:07.080
and just tell your hands to relax, and just say relax.

2396
08:41:08.720 --> 08:41:14.119
As you focus on your hands, you could say, my

2397
08:41:14.439 --> 08:41:18.200
hands are relaxed, or I want my hands to relax.

2398
08:41:20.319 --> 08:41:26.080
I think if you actually do it directly by focusing

2399
08:41:26.759 --> 08:41:30.919
and imagining that your hands can hear what you're saying,

2400
08:41:31.080 --> 08:41:34.080
you know, they've got little ears, which is a little weird.

2401
08:41:36.680 --> 08:41:47.520
So talking to your hands and just say relax. Noticing

2402
08:41:53.680 --> 08:42:08.799
now your hands start to relax. Now focus on your

2403
08:42:08.880 --> 08:42:12.919
eyes and tell your eyes to relax. You just say

2404
08:42:12.959 --> 08:42:19.240
in the same word relax and find the right tone

2405
08:42:19.840 --> 08:42:25.759
for you. You know, I might say relax, but you

2406
08:42:26.759 --> 08:42:34.240
you might say relax or relax. You know, you might

2407
08:42:34.319 --> 08:42:40.680
say it differently to yourself, and that's important for you

2408
08:42:41.560 --> 08:42:47.159
to gauge what feels right for you. To just tell

2409
08:42:47.240 --> 08:42:53.159
your eyes to relax, whilst focusing on your eyes, your eyelids,

2410
08:42:53.319 --> 08:42:58.680
the muscles around your eyes, your eyebrows, and just tell

2411
08:42:58.759 --> 08:43:33.880
your eyes directly relax now. Now, I just did that myself,

2412
08:43:34.279 --> 08:43:44.080
and sometimes you may feel that you need a bit

2413
08:43:44.200 --> 08:43:49.919
more time or the different parts to relax, you know,

2414
08:43:50.040 --> 08:43:54.520
because I start talking again and maybe that part hasn't

2415
08:43:54.599 --> 08:43:57.799
relaxed fully. But what will happen is that we'll just

2416
08:43:57.919 --> 08:44:02.599
continue to relax even though I'm talking. And that's happening

2417
08:44:02.680 --> 08:44:09.880
with my eyes. Something else I noticed is when I

2418
08:44:09.959 --> 08:44:14.200
started focused on my eyes, they actually almost became They

2419
08:44:14.240 --> 08:44:17.000
got worse before they got better in a way. So

2420
08:44:17.360 --> 08:44:20.439
I felt a degree of tension growing in my eyes

2421
08:44:22.119 --> 08:44:26.479
and then disappearing. So I think what that was really

2422
08:44:26.680 --> 08:44:32.560
was just me becoming more aware of the tension that

2423
08:44:32.759 --> 08:44:36.880
was already there that I wasn't I wasn't focused on

2424
08:44:37.000 --> 08:44:44.560
it before, so I wasn't really acknowledging it or really

2425
08:44:46.159 --> 08:44:59.520
conscious to those feelings. Yeah, my eyes is still continuing

2426
08:44:59.560 --> 08:45:06.119
to relate, as well as my hands. Actually, my hands

2427
08:45:06.159 --> 08:45:11.360
have got a certain kind of energy, like you're not

2428
08:45:11.639 --> 08:45:16.520
buzzing that I can kind of fuel a degree of

2429
08:45:16.799 --> 08:45:22.599
energy in my hands. Maybe that's where the tension is

2430
08:45:22.680 --> 08:45:34.680
being released. Maybe that's causing that. The next part, I

2431
08:45:34.759 --> 08:45:36.799
think we should focus on the back of the neck.

2432
08:45:37.479 --> 08:45:42.680
That's a part which quite often, well for me, holds tension.

2433
08:45:42.720 --> 08:45:45.520
I don't know about for yourself, but I think it's

2434
08:45:45.599 --> 08:45:51.959
quite a standard place where tension is sometimes held. So,

2435
08:45:54.080 --> 08:45:57.200
and I'm doing exactly what you're doing as you do

2436
08:45:57.319 --> 08:46:01.400
it as well, so I'm telling my parts to relax

2437
08:46:01.479 --> 08:46:04.000
as well. So if you tell your neck at the

2438
08:46:04.159 --> 08:46:06.919
back of your neck, focus on the back of your neck,

2439
08:46:07.080 --> 08:46:14.000
and just say relax in your own words, in your

2440
08:46:14.040 --> 08:46:17.680
own tone, in your own voice. You can say out loud,

2441
08:46:17.840 --> 08:46:22.040
or you can just say it to yourself internally, but

2442
08:46:22.159 --> 08:46:26.759
you're focusing and you're saying it literally to the back

2443
08:46:26.799 --> 08:46:29.560
of your neck, as if the back of your neck

2444
08:46:29.720 --> 08:46:36.319
can actually hear what you're saying. So do that now,

2445
08:46:36.560 --> 08:46:40.799
just say it, relax so back of your neck and

2446
08:46:40.919 --> 08:47:22.479
I'll do the same. Now, what I noticed, and you

2447
08:47:22.720 --> 08:47:27.279
may have had similar thing is, even though I was

2448
08:47:27.439 --> 08:47:36.040
focusing on the back of my neck, other parts started

2449
08:47:36.119 --> 08:47:42.599
to I don't know, show themselves to me or maybe.

2450
08:47:42.520 --> 08:47:44.240
Because they want to be relaxed as well.

2451
08:47:44.360 --> 08:47:48.840
But I started noticing the feelings in my shoulders, at

2452
08:47:48.880 --> 08:47:54.639
tension in my shoulders and in my upper back. Whether

2453
08:47:54.759 --> 08:47:58.919
that was because my back of my neck was saying

2454
08:48:00.400 --> 08:48:05.400
I'm pretty much okay, it's the other parts that need attention,

2455
08:48:11.799 --> 08:48:14.799
but my low my back of my neck is still relaxing,

2456
08:48:16.279 --> 08:48:18.720
but I just became more aware of other parts that

2457
08:48:19.000 --> 08:48:27.639
needed attention. Now, this might happen, and it's not. It

2458
08:48:27.720 --> 08:48:29.439
doesn't mean that it's going any wrong.

2459
08:48:29.560 --> 08:48:31.360
It just means you're.

2460
08:48:31.240 --> 08:48:37.919
Being notified of more places that also want to feel relaxed.

2461
08:48:41.159 --> 08:48:45.520
So I'm going to focus on my upper back. So

2462
08:48:45.759 --> 08:48:49.360
you can do the same, even if you don't have

2463
08:48:49.520 --> 08:48:54.880
any feelings of tension that obvious in your upper back,

2464
08:48:56.639 --> 08:49:01.279
if you just focus on your back and the whole

2465
08:49:01.360 --> 08:49:06.119
area from the shoulder blades down to the middle of

2466
08:49:06.200 --> 08:49:10.560
your back and the spine, and with me, it's more

2467
08:49:10.599 --> 08:49:12.000
the shoulder blades.

2468
08:49:11.720 --> 08:49:18.959
That are more. Yeah, that's the parts that are really.

2469
08:49:20.880 --> 08:49:22.520
Sort of giving me.

2470
08:49:24.240 --> 08:49:24.599
That not.

2471
08:49:26.520 --> 08:49:28.720
That it needs to relax in the sounds.

2472
08:49:28.360 --> 08:49:31.720
Gonna ask that part to relax, and you can do

2473
08:49:31.840 --> 08:49:59.000
the same now relaxing up the back. Something strange happened there,

2474
08:49:59.520 --> 08:49:59.799
And this.

2475
08:50:01.319 --> 08:50:02.159
Often happens.

2476
08:50:02.240 --> 08:50:03.119
I've been doing this for.

2477
08:50:06.040 --> 08:50:14.000
Sixteen years or something, and often one surprised but amazed,

2478
08:50:14.080 --> 08:50:19.959
really bad. There can be a feeling. So when I

2479
08:50:20.119 --> 08:50:23.599
was focusing on the back of my neck, my upper

2480
08:50:23.680 --> 08:50:28.560
back was starting to feel quite stressed and in need

2481
08:50:28.720 --> 08:50:34.040
of attention. As soon as I started talking to you

2482
08:50:34.319 --> 08:50:39.479
about my upper back and talking about, you know, getting

2483
08:50:39.520 --> 08:50:44.560
ready to ask the upper back to relax, mia back

2484
08:50:44.639 --> 08:50:50.479
already started to relax. It's almost as if it doesn't

2485
08:50:50.639 --> 08:51:00.880
need to hear the words, just needs attention, just needs

2486
08:51:00.959 --> 08:51:13.040
to be noticed. And that is something that often happens

2487
08:51:13.479 --> 08:51:20.680
in this type of situation, is when you start to

2488
08:51:20.840 --> 08:51:25.880
relax a couple of parts of your body, as we've

2489
08:51:25.959 --> 08:51:32.119
done with our hands, the eyes and the eyelids, and

2490
08:51:32.360 --> 08:51:39.279
now back of the neck, top of the back.

2491
08:51:40.919 --> 08:51:41.479
Of the back.

2492
08:51:42.840 --> 08:51:46.799
The rest of the body seems to just take notice

2493
08:51:49.560 --> 08:51:57.799
and decide in its own way to start relaxing. Other

2494
08:51:57.959 --> 08:52:07.799
parts of your body start to just become looser. I

2495
08:52:07.919 --> 08:52:10.560
suppose it's kind of like a bit of an avalanche,

2496
08:52:10.759 --> 08:52:15.479
you know, the little ball starts rolling and before you

2497
08:52:15.639 --> 08:52:18.599
know it, the whole of your body is completely relaxed.

2498
08:52:18.680 --> 08:52:19.479
They can't.

2499
08:52:28.360 --> 08:52:35.959
And if you focus on your face, you focus on

2500
08:52:36.040 --> 08:52:44.680
your eyes, your eyelids, your eyebrows, and the muscles around

2501
08:52:44.759 --> 08:52:54.279
your eyes. Maybe you start to notice that your forehead

2502
08:52:54.639 --> 08:52:59.240
is more relaxed than it was. Maybe your face is

2503
08:52:59.360 --> 08:53:06.040
more relaxed. I would say my entire face is a

2504
08:53:06.159 --> 08:53:19.479
lot more relaxed than it was. So we're going to

2505
08:53:19.560 --> 08:53:27.240
focus now on your shoulders again, just like before. Just

2506
08:53:27.400 --> 08:53:30.560
tell your shoulders. I mean you can't do them in

2507
08:53:30.639 --> 08:53:31.200
the digity.

2508
08:53:31.319 --> 08:53:32.279
You can do the right.

2509
08:53:32.279 --> 08:53:33.439
Shoulder and left shoulder.

2510
08:53:35.000 --> 08:53:37.119
I just didn't do both at the same time.

2511
08:53:39.200 --> 08:53:42.439
Just tell your shoulders as you focus on them in

2512
08:53:42.520 --> 08:53:48.360
your mind, focus on them and you feel maybe you

2513
08:53:48.479 --> 08:53:55.119
can see them in your mind's eye. Just tell your

2514
08:53:55.200 --> 08:54:50.959
shoulders to as nice as they relax. I do you notice,

2515
08:54:52.639 --> 08:54:59.400
I mean, especially with my back, is the connection between

2516
08:54:59.520 --> 08:55:10.240
the different parts the back, the shoulders, the neck being

2517
08:55:10.319 --> 08:55:15.000
all connected and being such a large part of your body,

2518
08:55:18.000 --> 08:55:26.319
it's almost hard to separate them from each other. And

2519
08:55:26.479 --> 08:55:35.560
my lower back has started to relax on say, maybe

2520
08:55:35.639 --> 08:55:40.400
I'm going too slow, and that could be an issue

2521
08:55:41.279 --> 08:55:48.279
because we will go different speeds. And the idea at

2522
08:55:48.279 --> 08:55:50.919
the beginning of this recording was for you to be

2523
08:55:51.000 --> 08:56:06.560
able to just say to yourself, relax without focusing on

2524
08:56:06.840 --> 08:56:12.360
any particular part of your body. Because when you know

2525
08:56:12.639 --> 08:56:23.200
that telling your hands to relax and your hands relax,

2526
08:56:25.759 --> 08:56:32.400
you tell your eyelids and your eyes, the muscles around

2527
08:56:32.560 --> 08:56:42.000
your eyes and your eyebrows to relax, and they relax.

2528
08:56:47.759 --> 08:56:50.319
You tell the back of your neck.

2529
08:56:53.479 --> 08:57:16.240
To relax, and it relax. Sis until you're alphabet to

2530
08:57:16.439 --> 08:57:39.680
relax and it relaxes. I tell your shoulders to relax,

2531
08:57:50.200 --> 08:58:16.560
and they relax. When you told your hands to relax,

2532
08:58:17.360 --> 08:58:28.639
they relaxed and they continued to relax. When you told

2533
08:58:28.720 --> 08:58:36.840
your eyelids, the muscles around your eyes, your eyebrows to relax,

2534
08:58:38.880 --> 08:58:46.560
they relaxed and continued to relax.

2535
08:58:52.959 --> 08:58:54.880
And you told the back of your neck.

2536
08:58:56.040 --> 08:59:01.840
Focused on the back of your neck and told it

2537
08:59:01.959 --> 08:59:11.720
to relax it relaxed and continued.

2538
08:59:12.520 --> 08:59:13.080
To relax.

2539
08:59:21.279 --> 08:59:23.639
And you told your alco back.

2540
08:59:26.919 --> 08:59:43.599
To relax it relaxed and continued to relax. That's with

2541
08:59:43.759 --> 08:59:48.840
your shoulders. He told your shoulders to relax.

2542
08:59:49.200 --> 08:59:49.720
In your.

2543
08:59:52.400 --> 09:00:08.360
Shoulders relaxed and continued to relax. And it's not just that,

2544
09:00:11.720 --> 09:00:19.240
it's but the rest of your body has also been listening,

2545
09:00:20.880 --> 09:00:27.000
and their relaxation has been spreading. So from your eyes,

2546
09:00:27.360 --> 09:00:34.759
the relaxation spread to your forehead, around your face, into

2547
09:00:34.840 --> 09:00:48.720
your skin, into your jaw, into the front and sides

2548
09:00:48.799 --> 09:00:53.560
of the neck, all the way down your chest and stomach,

2549
09:01:00.439 --> 09:01:08.680
relaxed hands and shoulders meets up through your arms, relaxing

2550
09:01:10.639 --> 09:01:16.200
the full arms, your out of arms, your elbows, your wrists,

2551
09:01:19.840 --> 09:01:36.479
letting your with lower bag, your hips, butt exploring, and

2552
09:01:36.599 --> 09:01:41.520
you just start to relax and continue even.

2553
09:01:43.000 --> 09:01:46.919
Comfort spreading through your necks.

2554
09:01:51.799 --> 09:02:01.040
All the way down to your ankles, cups of your feet,

2555
09:02:02.200 --> 09:02:05.680
the side of your feet, and.

2556
09:02:05.799 --> 09:02:07.560
The bottoms of your feet.

2557
09:02:11.000 --> 09:02:42.720
Relaxing into your toes, each toe relaxing become please And

2558
09:02:42.840 --> 09:02:54.080
if your body relaxes more, your mind becomes slow.

2559
09:02:59.400 --> 09:03:00.319
M so.

2560
09:03:08.119 --> 09:03:09.799
To the point where.

2561
09:03:11.680 --> 09:03:23.840
If you choose to fall asleep, you can easily.

2562
09:03:23.919 --> 09:03:24.279
Do that.

2563
09:03:29.919 --> 09:03:40.520
Easy drift doing because there's nothing going on in your mind.

2564
09:03:44.279 --> 09:04:24.880
The phrase peaceful the body can teams to rect and

2565
09:04:25.040 --> 09:04:32.279
with that connection between your body relaxing, the word that

2566
09:04:32.520 --> 09:04:45.119
you say to yourself relax means that you don't need

2567
09:04:46.560 --> 09:04:52.000
to focus on just one part. You can just focus

2568
09:04:52.159 --> 09:05:18.959
on your entire body. Saying the powerful word works and

2569
09:05:19.159 --> 09:05:34.560
there's those familiar sensations of comfort spreading throughout your body.

2570
09:05:39.919 --> 09:05:51.279
Who sing and calming and healing every part to your body,

2571
09:05:54.279 --> 09:06:00.520
heaving more lights.

2572
09:06:15.639 --> 09:06:19.080
The all you need to do from now on is just.

2573
09:06:20.919 --> 09:06:41.720
Telling yourself nice and it's uh eating deeply out the.

2574
09:06:55.080 --> 09:07:02.239
Sorry now the number twenty.

2575
09:07:09.279 --> 09:07:45.639
Nineteen, eighteen, seventeen, sixteen.

2576
09:08:01.720 --> 09:10:24.480
Fifty four thirty wellstattatatatatatatas.

2577
09:10:00.279 --> 09:15:14.639
Attatatatatatt choo attatatas at.

2578
09:15:15.199 --> 09:18:01.400
Stop why.

2579
09:20:56.239 --> 09:20:56.360
Two?

2580
09:21:04.760 --> 09:21:18.480
Counting down from ten to one ten nine eight seven, six,

2581
09:21:20.720 --> 09:21:40.879
five four three two one? And maybe that was a

2582
09:21:40.959 --> 09:21:45.080
bit too quick in order to relax. Maybe it's a

2583
09:21:45.080 --> 09:21:51.239
bit too fast for you to notice the calming of

2584
09:21:51.360 --> 09:21:58.040
your body, maybe even a little bit of pressure there,

2585
09:21:58.239 --> 09:22:01.639
Like you're counting down from ten to one. What do

2586
09:22:01.720 --> 09:22:04.919
you expect me to do? Man? Expect me to just

2587
09:22:05.160 --> 09:22:15.000
go and floppy just because you're counting down. You try

2588
09:22:15.000 --> 09:22:21.400
it again, but this time I go this lower this time,

2589
09:22:22.639 --> 09:22:27.599
and you focus on the whole of your body before

2590
09:22:27.680 --> 09:22:34.639
we focus on your legs. Just notice how your body

2591
09:22:34.800 --> 09:22:49.720
does start to feel more relaxed with every number that

2592
09:22:49.839 --> 09:24:02.440
I count down ten, eight, seven, six, five, four, three, two.

2593
09:24:23.239 --> 09:24:23.440
One.

2594
09:24:34.839 --> 09:24:40.519
I just notice how how you feel, generally, how your

2595
09:24:40.519 --> 09:24:54.919
body feels. It's not necessarily even about yeah, counting down

2596
09:24:55.199 --> 09:25:01.760
from ten to one. It is that's that you have

2597
09:25:03.120 --> 09:25:21.559
that body space between being active physically or mentally, just

2598
09:25:26.279 --> 09:25:31.480
sitting or lying down, just being there, not doing anything,

2599
09:25:31.680 --> 09:25:36.400
not saying anything, not in deeding to think about anything.

2600
09:25:38.239 --> 09:25:41.919
So it opens up a space, you know, a bit

2601
09:25:41.959 --> 09:25:52.720
of a space, the gap. And the more I came

2602
09:25:52.839 --> 09:25:57.400
down for the tental work, the bigger that gap becomes.

2603
09:26:00.440 --> 09:26:06.800
So there's that gap of calmness, of comfort and relaxation.

2604
09:26:12.760 --> 09:26:25.080
It's a nice feeling and it moves those stresses or

2605
09:26:25.639 --> 09:26:39.519
discomforts physically or emotionally, moves them away. Allows you.

2606
09:26:42.199 --> 09:26:42.720
To just.

2607
09:26:45.720 --> 09:26:52.440
Slow down, someone to count again from ten down to one,

2608
09:26:52.879 --> 09:27:03.279
and notice that gap widening. And as it widens, it's

2609
09:27:03.319 --> 09:27:09.519
almost like that the stress and attention falls into the gap.

2610
09:27:23.000 --> 09:27:27.120
It gives you that distance, that space.

2611
09:27:29.519 --> 09:27:34.959
Now ten.

2612
09:27:39.319 --> 09:28:30.639
Nine, eight, seven, six, five, four.

2613
09:28:48.760 --> 09:29:05.839
Three two.

2614
09:29:24.040 --> 09:29:24.279
One.

2615
09:29:35.839 --> 09:29:36.680
And how did you.

2616
09:29:38.959 --> 09:29:40.199
How do you feel.

2617
09:29:42.160 --> 09:29:42.319
Now?

2618
09:29:55.080 --> 09:30:07.000
Can you notice? Do you feel in calmer? Are you

2619
09:30:07.279 --> 09:30:35.680
feeling more relaxed? As we now focus on your legs,

2620
09:30:37.440 --> 09:30:57.800
just your legs. You're just gonna start with focusing on

2621
09:30:58.319 --> 09:31:17.440
your thighs. Of course, it's not the most exciting thing

2622
09:31:17.599 --> 09:31:19.760
to be doing, because.

2623
09:31:22.720 --> 09:31:25.599
I'm sure like most of your body is not not

2624
09:31:25.760 --> 09:31:26.720
going on by now.

2625
09:31:35.800 --> 09:31:42.120
Just focusing on the whole of your thighs, the tops

2626
09:31:42.160 --> 09:31:48.239
of your thighs, the sides of your thighs, the bottoms

2627
09:31:48.279 --> 09:31:55.360
of your thighs, the outer thighs and inner thighs, basically

2628
09:31:55.599 --> 09:31:59.400
the hole of your thigh that leads into your head.

2629
09:32:03.279 --> 09:32:06.040
And it goes down to your.

2630
09:32:07.959 --> 09:32:15.080
Knee joints. Now, this is a big area.

2631
09:32:19.599 --> 09:32:21.040
It's a very heavy area.

2632
09:32:21.559 --> 09:32:27.480
It's very strong, probably the strongest muscles in your body

2633
09:32:28.239 --> 09:32:42.480
or in your thighs. But I don't think we perhaps

2634
09:32:44.279 --> 09:32:57.199
would give enough attention to advise. Perhaps we don't acknowledge

2635
09:32:57.879 --> 09:33:20.040
how important adsis are to our lives, how much they

2636
09:33:20.120 --> 09:33:34.400
actually do to us all through our lives. It may

2637
09:33:34.519 --> 09:33:39.919
seem sound really weird, but I think that all of

2638
09:33:40.000 --> 09:33:47.440
our body parts, especially our eyes, needs some TLC.

2639
09:33:50.720 --> 09:33:52.199
But their love shan.

2640
09:34:00.120 --> 09:34:12.400
Acknowledgement. Thank you gratitude for what advice.

2641
09:34:12.080 --> 09:34:12.680
Do for us.

2642
09:34:19.239 --> 09:34:24.519
And I know this may sound of a strange and

2643
09:34:24.639 --> 09:34:27.639
maybe you think, why am I surely how I should

2644
09:34:27.639 --> 09:34:30.720
be able in the garden hugging a tree or something.

2645
09:34:36.680 --> 09:34:38.760
It's hard to set a microphone.

2646
09:34:38.279 --> 09:34:38.959
Up on a tree.

2647
09:34:40.000 --> 09:34:42.199
That's why I'm doing this inmploors. Otherwise I would be

2648
09:34:42.279 --> 09:34:43.400
outside hugging a tree.

2649
09:34:44.559 --> 09:34:45.519
Now I can't see the.

2650
09:34:45.519 --> 09:34:54.680
Television from the tree. You move down to your knees

2651
09:34:56.559 --> 09:35:04.519
gain such an important part. And I think we don't

2652
09:35:04.599 --> 09:35:12.440
necessarily I'll speak for myself here. I don't necessarily appreciate

2653
09:35:14.239 --> 09:35:19.319
all that my needs do for me until I have

2654
09:35:19.440 --> 09:35:24.839
a problem with my need. Occasionally, if either maybe i'll

2655
09:35:24.879 --> 09:35:30.760
bash it or it's aching for some reason, it's then

2656
09:35:31.239 --> 09:35:36.440
that I realize how much it does. You know, the

2657
09:35:36.559 --> 09:35:44.319
benefit of being able to use my legs without any

2658
09:35:44.400 --> 09:35:52.040
kind of physical discomfort is a beautiful thing that's possibly

2659
09:35:52.239 --> 09:35:59.879
not appreciated until it's temporarily removed. You know that's comfort.

2660
09:36:04.080 --> 09:36:08.879
Don't you focus on your knees regardless of how your

2661
09:36:08.959 --> 09:36:17.000
needs would feel. You can have that sense of gratitude.

2662
09:36:17.800 --> 09:36:20.360
And love to your needs for all they do.

2663
09:36:20.639 --> 09:36:34.319
Here you can still have that attention and ad figs

2664
09:36:35.120 --> 09:36:39.919
and you can notice how your fives feel they bee,

2665
09:36:40.599 --> 09:36:58.160
notice that they are relaxing more deeply as you focus

2666
09:36:58.360 --> 09:37:04.120
now on the bottoms of your legs, mashines and your

2667
09:37:04.199 --> 09:37:10.599
car bottles. With the bones between your knees and your

2668
09:37:10.639 --> 09:37:23.680
feet incorporates, and the course your ankles so important, you know,

2669
09:37:23.720 --> 09:37:29.239
anyone that's had even like the slightest spray of an ankle.

2670
09:37:29.839 --> 09:37:35.480
Who knows how how much we take our.

2671
09:37:35.440 --> 09:37:43.760
Ankles if we are granted. And it's kind of strange

2672
09:37:43.839 --> 09:37:48.639
in a way when you think that. You know, logically,

2673
09:37:49.000 --> 09:37:52.080
our wrists are a lot thinner than the rest of

2674
09:37:52.120 --> 09:37:56.800
their arms, which is okay, it doesn't I can't see

2675
09:37:56.800 --> 09:38:00.279
any problem with that, you know, just picking stuff up

2676
09:38:01.959 --> 09:38:08.120
back ankles so much thinner than the rest of our legs,

2677
09:38:14.519 --> 09:38:19.199
and from a physics perspective, a logical even doesn't really

2678
09:38:19.319 --> 09:38:26.559
make sense that all this weight will ultimately be resting

2679
09:38:27.559 --> 09:38:37.599
on your ankles then leading to your feet that thin area,

2680
09:38:39.080 --> 09:38:48.680
thin bone. Yeah, it does so much great work supports us,

2681
09:38:48.760 --> 09:38:58.720
supports our body for a lifetime, helps us to balance,

2682
09:39:00.959 --> 09:39:14.040
It helps you to get around and be mobile. There's

2683
09:39:14.080 --> 09:39:21.959
the car muscles. Of course, when man was younger, I

2684
09:39:22.000 --> 09:39:25.239
couldn't see the point in carp muscles. I didn't seem

2685
09:39:25.239 --> 09:39:30.839
to do anything. Okay, if I walked around my tiptoes.

2686
09:39:31.160 --> 09:39:35.000
Then my car muscles get some work. But of course

2687
09:39:35.080 --> 09:39:39.199
that's not true. The car muscles are being used whenever

2688
09:39:39.279 --> 09:39:40.839
we use her legs.

2689
09:39:46.120 --> 09:39:47.040
And your shins.

2690
09:39:50.279 --> 09:39:51.639
There to protect.

2691
09:39:53.199 --> 09:39:54.360
Your lower legs.

2692
09:39:58.360 --> 09:40:03.080
Shaped them away at most is a protector with the

2693
09:40:03.160 --> 09:40:14.160
bone leading of course to your ankles.

2694
09:40:17.599 --> 09:40:18.239
In your feet.

2695
09:40:23.040 --> 09:40:24.959
I'm not going to focus on your feet. I'm just

2696
09:40:25.040 --> 09:40:31.480
going to focus on the legs. And I realize now

2697
09:40:31.559 --> 09:40:35.239
that I've mentioned your feet, it could be a decision

2698
09:40:35.360 --> 09:40:38.400
on them anyway, So maybe I should focus on your

2699
09:40:38.440 --> 09:40:39.279
feet a little bit.

2700
09:40:43.319 --> 09:40:44.440
You can have the man your.

2701
09:40:44.319 --> 09:40:50.720
Awareness, the same as you have your thighs in your awareness,

2702
09:40:51.599 --> 09:40:55.400
even though we haven't been focusing on your fighs for

2703
09:40:55.480 --> 09:41:06.440
a few minutes, and be focusing on your cause there's

2704
09:41:06.440 --> 09:41:21.879
still that sensation of comforts in your thighs, and it's that.

2705
09:41:22.279 --> 09:41:25.440
Musement of energy.

2706
09:41:27.199 --> 09:41:34.199
Because the thies hold lots of different sensations. Of course,

2707
09:41:34.279 --> 09:41:38.839
there's the muscles and the big strong muscles that we

2708
09:41:39.000 --> 09:41:39.959
have in our eyes.

2709
09:41:48.720 --> 09:41:49.800
But the skin.

2710
09:41:51.400 --> 09:41:56.480
On the outside of the thighs, as in the outside.

2711
09:41:55.919 --> 09:42:05.279
Of all about bloody, it could be very sensitive, sensitive

2712
09:42:05.480 --> 09:42:10.360
to the touch, sensitive to temperature.

2713
09:42:16.919 --> 09:42:24.440
An inside you thies the bones, there's the muscle, there's

2714
09:42:24.519 --> 09:42:28.680
the blood, vessels of the art trees to all this

2715
09:42:28.919 --> 09:42:38.080
stuff inside of thighs, and I guess sometimes it'd be

2716
09:42:38.279 --> 09:42:42.360
nice if you can actually put your fingers inside your

2717
09:42:42.480 --> 09:42:48.639
thighs and message, so you can message on the outside.

2718
09:42:48.879 --> 09:42:52.519
Because to be able to get deep into the muscles,

2719
09:42:53.559 --> 09:42:58.680
to be able to just message inside your eyes, message

2720
09:42:58.720 --> 09:43:01.279
in the bones with your leg.

2721
09:43:03.239 --> 09:43:13.120
Massage with the veins and just gently healing with vibes,

2722
09:43:17.199 --> 09:43:18.639
you can move it down.

2723
09:43:20.400 --> 09:43:24.879
Message and inside your knees. It's a message in those

2724
09:43:24.959 --> 09:43:33.480
bones with healing thingatives, spreading that healing energy deep into

2725
09:43:33.599 --> 09:43:34.639
the choice.

2726
09:43:35.959 --> 09:43:43.680
Knees. Of course, it's the back of the roll.

2727
09:43:44.760 --> 09:43:51.319
You need them inside crease when you need is. It's

2728
09:43:51.360 --> 09:43:57.680
really sensitive area that's very nice when stroking.

2729
09:43:59.080 --> 09:44:00.000
That might be the case.

2730
09:44:00.040 --> 09:44:03.440
It is it's a name that's not really touched bail.

2731
09:44:05.760 --> 09:44:10.080
It's almost like a hidden plant a crease.

2732
09:44:12.279 --> 09:44:12.559
Length.

2733
09:44:12.680 --> 09:44:13.720
It's almost.

2734
09:44:15.559 --> 09:44:16.400
Like a part that.

2735
09:44:18.160 --> 09:44:29.639
Has a sensitivity which a little bit different because it's

2736
09:44:29.720 --> 09:44:42.199
protected by your legs. I imagine putting things into that

2737
09:44:42.440 --> 09:44:52.760
crease on your legs, an between your legs. You can

2738
09:44:52.879 --> 09:45:00.639
just message with your fingertips mein fingertips, doing inside massage

2739
09:45:00.720 --> 09:45:08.760
in the muscle tissue. You can of course field the

2740
09:45:09.599 --> 09:45:10.959
pots of.

2741
09:45:11.040 --> 09:45:11.919
Your knees.

2742
09:45:13.120 --> 09:45:23.559
Eating with fle fingertips, and then you should go down

2743
09:45:26.440 --> 09:45:27.639
to carmuscles.

2744
09:45:28.080 --> 09:45:28.800
And that's the part.

2745
09:45:28.879 --> 09:45:32.199
I'd like to be able to really put.

2746
09:45:32.040 --> 09:45:38.959
My fingertips deep inside my car muscles massage in every

2747
09:45:40.639 --> 09:45:46.199
single tissue, that muscle, heading.

2748
09:45:46.239 --> 09:45:47.160
Every part.

2749
09:45:53.160 --> 09:46:01.440
I'm doing the same questions. Message to be stroking the

2750
09:46:01.599 --> 09:46:10.120
bones and stroking the king loving way, because he deserves

2751
09:46:10.160 --> 09:46:15.400
to be treated. It's the precious.

2752
09:46:15.040 --> 09:46:19.519
Bones that they are that makes are so precious.

2753
09:46:20.000 --> 09:46:24.680
As in all the other parts of our body, and.

2754
09:46:24.800 --> 09:46:39.360
More precious of any true Okay, you start to.

2755
09:46:40.879 --> 09:46:41.760
Think about.

2756
09:46:45.199 --> 09:46:46.599
Makes in this way.

2757
09:46:51.040 --> 09:47:02.199
Can change your perspective, might sound. It seemed to start

2758
09:47:03.599 --> 09:47:10.639
the idea of ever RELs show a preciation.

2759
09:47:11.959 --> 09:47:13.160
In minds.

2760
09:47:15.480 --> 09:47:19.879
Wants me to be outside put my hands in your eyes.

2761
09:47:21.839 --> 09:47:25.239
The message the muscles and.

2762
09:47:25.360 --> 09:47:30.319
The blinking steep in there.

2763
09:47:36.400 --> 09:47:37.319
Is to show.

2764
09:47:39.000 --> 09:47:46.599
How much you care about the legs, what you can,

2765
09:47:48.160 --> 09:47:49.680
what you deep.

2766
09:47:51.480 --> 09:48:03.879
Make me CAUs the ankles, the strength.

2767
09:48:03.519 --> 09:48:05.319
Of your ankles.

2768
09:48:07.400 --> 09:48:12.800
And sip down in their compared to if the gnats

2769
09:48:12.959 --> 09:48:20.040
special times such strong.

2770
09:48:21.080 --> 09:48:21.480
Such like.

2771
09:48:21.760 --> 09:48:36.239
So that's really amazings. Ples are really a gift.

2772
09:48:38.319 --> 09:48:50.879
Because of what the departing one weight don't still do

2773
09:48:51.160 --> 09:48:54.800
not wait more want to an eight.

2774
09:48:54.760 --> 09:48:59.120
Stone still little weight in.

2775
09:49:05.160 --> 09:49:29.160
Every grade ste my plans la sight the a list.

2776
09:49:32.800 --> 09:49:42.000
Stick stick.

2777
09:49:59.639 --> 09:50:18.879
Mm hm h m hmmm, old man, possibly, what do

2778
09:50:18.959 --> 09:50:19.599
you want to say?

2779
09:50:23.839 --> 09:50:24.959
I don't about.

2780
09:50:26.440 --> 09:50:28.440
Can't stick huming.

2781
09:50:32.480 --> 09:50:44.879
Ms W Sir j S.

2782
09:51:01.959 --> 09:51:04.959
It's that that's