Aug. 23, 2025

(no music) (10 hours) Good Morning | LMBYTS #1420 | Jason Newland | 23rd August 2025

(no music) (10 hours) Good Morning | LMBYTS #1420 | Jason Newland | 23rd August 2025
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WEBVTT

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

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Newland and this is let me bore you to sleep.

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Please only listen when you can faifly close your eze.

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They they so today. I don't know what that was about. Sorry.

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Today is Saturday, the twenty third, I think twenty third,

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twenty third, eighteen nineteen twenty third, twenty four. I can

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work it out by doing something else on my birthdays

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on Tuesday, and that's the twenty six So it's Saturday,

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twenty third, twenty fourth, twenty fifth, twenty sixth year. So

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happy birthday to me, Hair birthday to me. So yeah, yeah,

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it's my birthday Tuesday. I'm just reminding everyone. I don't

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know why, you know, I shouldn't really keep mentioning it

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because I'm I'm scared of the flood of cards and gifts.

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I'm going to get, oh overwhelming all in cards. I

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won't be able to get out of my front door.

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There'd be so many cards. The whole of the my

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whole street will be blocked off with all those cards.

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I think these days I get about three cards cards,

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two cards max for my birthday these days, maybe three.

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I always get one from my dad. Usually get one

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from me brother, and usually I mean yeah, sometimes I don't,

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but generally I get one from him, and that's it. Yeah,

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that's the only guarantees. Sometimes I get one from me

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have a brother and we have a sister, but I

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always get one from me dad. That's the only guaranteed

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card I get for my birthday.

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Mm hmmm, rare.

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Yeah, what did I dream about last night? It's really weird?

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Cool it last night because it was just now really,

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because I've only just got out of bed. It's what's

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the time, it's one minute past seven. I've been up

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about eighteen minutes, i'd say the most, probably about fifteen

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sixteen minutes, long enough to do a whiz and take

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me tablet. And that was it. And then I got

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up and read through an email I got from Cleo, Cleo,

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Chloe Cleo. And here I am sitting on my sofa

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talking again out very little, very overcast today, very overcast.

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It's weird. Yesterday was a weird one. The heating came on.

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It was chilly in here inside, it was cold inside outside,

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absolutely fine, weird. It shouldn't be colder inside. I know,

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It's just it. Maybe it's because of the shelter. When

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I was outside there was some sun, well though it

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was mainly cloudy, so there wasn't really a lot of sun.

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But here there's a massive tree that kind of blocks

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most of the sun and the light from getting in.

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So maybe that's what is But and it feels quite.

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It feels very cool in here now. Yeah, it's weird.

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This is strange. Can be warmer outside than inside. But

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there's no sound inside, is there? No? But what did

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I dream about during the night? What did what did I?

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What did I? What did I? I can't remember? Let

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me just think. Yeah, it's I can't tell you all

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my dreams because some of them are just too weird

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and occasionally erotic, and I'm not going to talk about them. Okay,

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Well what happened was this? I'll tell you then if

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you want. I met a lady in my dreams. She

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let me hold her hand, and yeah, that was it,

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and I was done for and it was I couldn't

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control myself and I had to apologize. She said, why

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you apologize? And I said, because I'm not going to

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be any use if you want to take me home

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and make passionate love. And she said, why did you

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think I wanted to take you home and make passionate love.

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I said, oh no, I messed up another relationship and

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she said, this isn't a relationship. I said, but holding

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my hand, she said, I'm a paramedic. I'm helping you

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up before you fell over. Oh oh, world, go with

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that one. None of that happened. No, what did I dream?

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Did I dream? What did A dream? I didn't dream

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about those places that I lived, because I've got this

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whole little dream world where it's weird because I'm living

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in one place, but I have my own place, which

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is a council place. But I don't like that place

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because it's it's shared. You can you know, there's so

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else is living in the same place. But in reality,

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I actually had my own flat, which is a proper

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council one. It was just weird. This that the whole

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scenario that just replays itself. Oh I know what I did.

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I went back working in one of my jobs I

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used to have in a factory, and I was back there.

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It does make me think, though, because I was like

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in my early twenties, so it's thirty years ago, and

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I think about people that I used to work with.

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And I'm pretty sure Terry was in his forties, so

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it will be like an old man now, and people

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that were in their fifties, which was a few, they

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might alfur. For example, he might not be around anymore.

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I'll tell you one of the funniest I've talked about

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this before, but one of the funniest men I ever

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met was in this factory and he was a temp,

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just a temporary, and he did. He came in and

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we worked together and it was funny. It's really chilled out.

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And he was in his fifties, probably fifty five man,

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and by age BlimE me, yeah, wow, I'm talking about him.

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Being fifty five is like really old. And I just

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realized that's what I'm going to be in a few days,

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like really old. And I don't think I no, no,

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fifty five is not old. I just realized. Anyway, this bloke,

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he's a big, big bloke, like big strong man. He

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looked a little bit like he clearly had a bit

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of a past the way he talked and the way

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he moved, and there was a certain confidence there and

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he was so funny and he knew Arthur. So Uncle

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Arthur was the he was, they had to explain Uncle

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Arthur without making him sound like a complete knob. I

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don't know, because I got on well with him, but

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I didn't even I didn't as well. I got really

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badly with him, but I would also sometimes we would

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see each other out and we'd have a drink together,

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and we got on perfectly, but in work we didn't

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for some weird reason. So we'd en up shout at

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each other. And he became a supervisor and I used

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to make just laugh at him, and because we were

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the same level. In nineteen eighty nine, because I moved

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to London for and I was I there October November,

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December January February March, so I was there for six

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months from eighty nine to ninety six months where I

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was just living in a room in London. That was

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kind of still my favorite period of being in London, though,

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because it was all new. I didn't know anybody didn't.

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Everything was kind of fresh. Even the air felt fresh,

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which it wasn't because I was in London. The year

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has never been fresh in London. I think you'd have

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to go quite high up. Yeah, you have to fly

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into the sky, fly into the sky, you know how

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it feels. Yeah, that was quite a nice period. It

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was a bit a bit boring, I'll be honest. It

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was a bit boring. So I didn't have hardly any money,

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so I couldn't really enjoy the experience of being in London.

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I mean, there are stuff, there are things you can

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do in London that well they used to be free.

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I don't know if they are now, but you know,

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things like the museums and stuff standing outside the houses

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of I was at the Palace going to some Sometimes

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there's concerts and stuff in Hyde Park and also go

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into the park. You know, there's lots of places. There

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are places you can go which doesn't cost you money

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other than the travel to get there and back. Then

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traveling on the tube was really really cheap. The rent

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was really really cheap. It you know, it wasn't really

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because I lived in a little town before that and

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the rent was about thirty pounds a week. I went

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there and it was about about forty pounds a week,

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thirty five pounds a week. There wasn't a lot of difference.

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It was very kind of similar, kind of maybe a

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little bit more, but not a lot more. I'm pretty sure,

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I'd didn't pay forty pounds a week, probably at thirty

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pound thirty five pound, so it's relatively similar. But now

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it's night and day. It's a completely it's not it's

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daytime now. But let's not be literal. It's absolutely like

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it's yeah, I couldn't. I couldn't live in London now.

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I wouldn't be able to afford to even rent a room,

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even if I was working. It'd be yeah, it's just wouldn't.

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I wouldn't be able to do it, sort of moving

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from here to there, which is ironic because I'm in

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Essex and moving to Essex was a step up for

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people living in London. It used to be it often

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was the goal to move out of London and to

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move to South End or to Romford or to Hainal,

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or to Colchester or to Chelmsford or to I don't know,

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there's so many different Essex is one of the biggest

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counties in the country, so it's a huge area in

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you know, in comparison to the UK, to it to England.

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I say huge area. I mean, I'm sure people in

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America travel. It's that's that's some people travel, maybe that far.

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Just to get to the shops, going all the way.

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You know, it's it's amazing that some people will travel

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like two hours to get to work and that's just

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standard two hours to get it to the other side

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of the country. Here, tiny little place. I'm surprised we

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were ever discovered. Honestly, it's like it must have been

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people living here. I reckon this country, this this plot

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of land should record. It was left undisturbed for a

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long long time because it's so out of the way.

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Did you know that I think it's Isle of Man

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they used to put prison German prisoners of wars, like

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during the Second World War they used to put prisoners

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of war on the Isle of Man. Was the island

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Isle of Wight and one of those. So wow, I

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don't know why, I just something. I saw the documentary

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the other day and I thought it was interesting, and

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I thought I mentioned that when the when the right

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conversation or the right topic arises, I'll just checked that

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in as a fact and that will help me contribute

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towards the conversation. And I don't know, I just feel

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more more a part of society, like I contributed something

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to the ongoing dialogue about world War two, but havn't

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said it. I just realized that it was kind of

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a bit out of place, really, wasn't. It didn't really

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fit in with what I was already talking about. But

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then I think, in what was I talking about? And

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then I remember I was talking about the bloke I met,

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what was his name, Ray? His name was Ray.

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Weird.

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I probably can remember him because of the name of

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Ray Winston, and he reminds me. He was kind of

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like Ray Winston's size build, very stocky, strong body. You know,

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it even looked a bit like Ray Winston. But this

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is before Ray Winston was not before he was a star,

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because he was a staff from the seventies. He was

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in a movie called Borstal, but he wasn't like a

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big star the way he is Ray Winston. Tell one

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of my favorite movie stars English ones was Bob Hoskins,

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and I can't believe that he just when he left

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the planet, it wasn't an astronaut. When he left the planet.

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It was almost like, oh, okay, nothing, And I don't know,

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it's just to me, there was something so lovely about

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him on screen. I know, you played a gangster and

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not all his roles were nice and cuddly, but it

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was something like he was like a tough guy but

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at the same time gentle and loving and passionate. And

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it's almost like, you know, you knew that if he

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was looking after you, he keeps you safe, but it

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also keep you nice and comfortable as well. What I'm

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talking about, I don't know. I got no idea. I

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don't know. It just seemed like you protect you Bob.

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I thought Bob was lovely and Bob Hoskins right back

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to Ray. So Ray, I tell this room I had

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at the time. Oh no, what am I talking? I'm

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now just remembering the room I lived in back in

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nineteen eighty nine, because Ray was a few years later

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than that. But this room I lived in, and.

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There was.

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Oh, they must have moved out, because yeah, so downstairs

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was two girls or two females were down there and

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they were, yeah, they're both seemed to be really close

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friends and they were at University of East London, I think.

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And then upstairs there was me. There must have been

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three rooms upstairs, because there wouldn't just be two rooms

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with that. Possibly, I don't know. Seems a bit strange though,

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sure that there'd been more than four rooms to rent

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in a house. Maybe not, but there was my room.

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So if you go to the top of the stairs

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00:23:03.839 --> 00:23:15.720
or whatever, I was up there somewhere, turn right, turn left,

235
00:23:17.880 --> 00:23:27.039
and then I was able to sit on the window sill. Yeah,

236
00:23:28.720 --> 00:23:30.839
it was. There was enough room to sit out on

237
00:23:30.880 --> 00:23:39.880
the window sill. And you know, not in the winter,

238
00:23:41.200 --> 00:23:44.680
but in the springtime as it's sort of you know,

239
00:23:44.880 --> 00:23:51.359
between the because you know, I was listening to radio

240
00:23:52.559 --> 00:23:58.400
last night and someone was moaning, saying, all, it's now

241
00:23:58.480 --> 00:24:02.599
going into autumn, and it will be winter before we

242
00:24:02.680 --> 00:24:08.119
know it. And we mean, yeah, but it will be

243
00:24:08.160 --> 00:24:11.240
winter before we know it, but will also be spring

244
00:24:11.319 --> 00:24:15.000
before we know it, and also be summer again before

245
00:24:15.039 --> 00:24:24.319
we know it. So, you know, time time is. It

246
00:24:24.480 --> 00:24:32.240
doesn't feel like time is going fast in the moment necessarily.

247
00:24:35.559 --> 00:24:44.319
I mean, I've I think some people find time goes

248
00:24:44.519 --> 00:24:50.319
very slowly when I'm talking to them. I watched sometimes

249
00:24:50.319 --> 00:24:54.839
I talk I've got this my friend's husband, and I'll

250
00:24:54.880 --> 00:24:58.480
talk and he'sy yawning and his eyes are closing, and

251
00:24:58.559 --> 00:25:02.400
I'm sure that half an hour hour seemed like probably

252
00:25:02.599 --> 00:25:08.319
four or five hours for him. Hm hmm. It's I've

253
00:25:08.319 --> 00:25:13.759
been doing that to people for years, talking and watching

254
00:25:13.799 --> 00:25:20.200
them trying to hold in a yawn. I don't think

255
00:25:20.240 --> 00:25:26.599
it's always it's not always the my the subject matter,

256
00:25:26.720 --> 00:25:32.519
but it might be. But I'm not sure. But I'm

257
00:25:32.640 --> 00:25:40.279
thinking that I don't necessarily always have the most interesting voice.

258
00:25:40.759 --> 00:25:44.519
Possibly the most exciting, not interesting, that wouldn't be word,

259
00:25:44.519 --> 00:25:50.279
because I think I'm I'm relatively now, I'm quite exciting.

260
00:25:50.359 --> 00:25:58.319
I excite myself. Oh, I don't know what that means.

261
00:25:59.319 --> 00:26:04.480
Do you mean you excite yourself? I don't know. You're

262
00:26:04.519 --> 00:26:07.279
gonna tell us about Ray. You started telling us about

263
00:26:07.319 --> 00:26:12.440
Ray and then you just stopped. Okay, Ray. So we

264
00:26:12.440 --> 00:26:18.759
were just we worked together a couple of days. It

265
00:26:18.880 --> 00:26:21.039
might have just been one day to be fair, like

266
00:26:21.119 --> 00:26:26.240
a Friday, and we got on really well. And he said, oh, George,

267
00:26:26.400 --> 00:26:31.559
you're gonna come to the pub. And normally I'd say no,

268
00:26:33.960 --> 00:26:36.720
because normally I just didn't really have any money to

269
00:26:36.759 --> 00:26:40.799
go out. But for some reason I thought, yeah, So

270
00:26:40.839 --> 00:26:42.759
we went to the pub. We went to this Irish

271
00:26:42.799 --> 00:26:49.599
pub which was it was around the corner from where

272
00:26:49.599 --> 00:27:02.400
I lived. Now, yeah, I'm just trying to think, all right, Yeah,

273
00:27:03.000 --> 00:27:08.680
I'm trying to place where we worked, so I. So

274
00:27:08.720 --> 00:27:12.119
we went into this pub and we're just sitting there,

275
00:27:12.160 --> 00:27:15.359
remember which we were sitting one side of it, of

276
00:27:15.480 --> 00:27:18.039
the bar, because the bar went all the way around,

277
00:27:18.119 --> 00:27:22.759
so it was quite quite a big bar. And we

278
00:27:22.759 --> 00:27:27.480
were just chatting and he was telling me stories about Arthur.

279
00:27:28.279 --> 00:27:36.119
He he knew Arthur, who was the supervisor and my

280
00:27:37.440 --> 00:27:42.680
arch enemy at work. Ray I think had gone to

281
00:27:42.799 --> 00:27:48.559
school with Arthur, so we'd known him forever. And he

282
00:27:48.680 --> 00:27:51.720
just went on and just told me about Arthur, told

283
00:27:51.759 --> 00:27:54.319
me all lots of things about him that he got

284
00:27:54.400 --> 00:27:59.640
up to over the last forty odd years. And I was, honestly,

285
00:28:00.079 --> 00:28:03.680
I was laughing my head off, and then he was

286
00:28:03.680 --> 00:28:06.960
telling me stuff. It wasn't all based aimed at Arthur.

287
00:28:07.319 --> 00:28:11.160
There's a few little bits and bobs, but and I

288
00:28:11.240 --> 00:28:17.920
contributed and told him some stuff that had happened some

289
00:28:18.000 --> 00:28:24.279
of the stories. I've talked about this story, and anyone

290
00:28:24.359 --> 00:28:29.640
that's listened to me for a long time may remember it.

291
00:28:29.640 --> 00:28:36.599
It's about a bloke going into a pub and he's

292
00:28:36.680 --> 00:28:43.680
basically really kicking off and yeah, so the story, if

293
00:28:43.720 --> 00:28:48.799
you remember the story, it's like I told that story

294
00:28:48.839 --> 00:29:00.519
probably six years ago. It was really it was very funny,

295
00:29:03.200 --> 00:29:07.680
and there's also a sadness as well, but like a

296
00:29:08.720 --> 00:29:13.279
sadness and a positivity there because he was going blind.

297
00:29:14.720 --> 00:29:21.359
His eyesight was really really bad and he was, you know,

298
00:29:21.440 --> 00:29:27.000
he was heading towards blindness, and he had his daughter

299
00:29:27.039 --> 00:29:30.160
looking after him, helping him out and stuff, and.

300
00:29:33.000 --> 00:29:34.039
He just.

301
00:29:37.279 --> 00:29:41.039
It was weird. There was a rule. It was positive

302
00:29:41.359 --> 00:29:46.440
and even he was just funny whether he was drinking

303
00:29:46.640 --> 00:29:50.039
or not drinking. And he wasn't no aggression, nothing, it

304
00:29:50.119 --> 00:29:53.759
was no, it didn't change him. It was just it

305
00:29:54.000 --> 00:29:57.880
just he just enjoyed having a pint. So we had

306
00:29:58.000 --> 00:30:02.079
like fully four pints. I was probably drunk, to be honest,

307
00:30:02.079 --> 00:30:08.880
but at that but the next day we went into

308
00:30:08.960 --> 00:30:12.400
work because we had a Saturdays. We didn't not always

309
00:30:12.400 --> 00:30:20.440
work Saturday, but that day we did, and Arthur was

310
00:30:20.519 --> 00:30:24.720
there and we were just starting to work and we

311
00:30:24.839 --> 00:30:31.680
see Alfur walking and we can't stop laughing. And Arthur's

312
00:30:31.759 --> 00:30:38.599
walking up to us and he's he's like, he's like,

313
00:30:38.640 --> 00:30:40.720
what you're doing laughing? To get on with some work,

314
00:30:41.519 --> 00:30:44.200
do some work, and Ray just tells him to shut up,

315
00:30:46.960 --> 00:30:50.200
and Halfur walks away. He does he doesn't know what

316
00:30:50.359 --> 00:30:55.519
to say because he's he he knows Ray, I mean

317
00:30:56.680 --> 00:31:00.240
he's Ray. Half is the reason of Ray was working

318
00:31:00.319 --> 00:31:05.839
there because Ray, you know, after I think Ray was,

319
00:31:07.319 --> 00:31:12.440
I keep saying Ray and Arthur. So I think he

320
00:31:12.480 --> 00:31:15.480
probably met Arthur in the pub and Arthur said, well,

321
00:31:16.079 --> 00:31:20.000
try and get in our place, into the factory, and

322
00:31:20.119 --> 00:31:22.079
I'll get you some work and i'll keep you on

323
00:31:22.240 --> 00:31:28.680
and stuff. So Ray said, okay, so you know, we're

324
00:31:28.720 --> 00:31:32.680
still friends. It's just that he wouldn't take any rubbish

325
00:31:32.720 --> 00:31:38.640
from him. And then he left. He was there, he

326
00:31:38.680 --> 00:31:44.880
didn't like the job, so he didn't come back. He

327
00:31:45.000 --> 00:31:52.920
was so funny. I met some characters doing that job.

328
00:31:54.000 --> 00:31:55.799
I met a lot of people from a lot of

329
00:31:55.799 --> 00:31:59.920
different countries and doing some of the jobs I had.

330
00:32:01.119 --> 00:32:03.599
I mean in London, you know, when I was a

331
00:32:03.640 --> 00:32:12.079
security guard, the other security guards were African, most of them.

332
00:32:12.559 --> 00:32:22.599
And when I worked in the Yeah, when I worked

333
00:32:22.599 --> 00:32:26.799
in the big bakery, most of the people I worked

334
00:32:26.799 --> 00:32:29.680
with when I worked inside the bakery itself rather than

335
00:32:29.680 --> 00:32:32.960
in the canteen, most of the people I worked with

336
00:32:34.079 --> 00:32:47.200
were from other countries. Probably think India and Jamaica. I

337
00:32:47.240 --> 00:32:52.079
think that was the two main places. Now a lot

338
00:32:52.119 --> 00:32:55.119
of them already knew me because I was serving and

339
00:32:55.279 --> 00:33:00.440
food before serving of food. That sounds weird, but I

340
00:33:00.480 --> 00:33:05.279
was working in the canteen for a good few months

341
00:33:07.359 --> 00:33:09.359
so they, you know, most of the people working out

342
00:33:09.400 --> 00:33:13.880
already knew who I was, so I got on quite

343
00:33:13.920 --> 00:33:18.759
well with the people. But it was very weird because

344
00:33:19.319 --> 00:33:26.240
the thing is from a safety perspective in a place

345
00:33:26.359 --> 00:33:30.839
like that, where if something goes wrong, it could really

346
00:33:30.880 --> 00:33:37.839
go wrong. All these I mean, dad, the mixes, the

347
00:33:37.880 --> 00:33:41.519
bread mixeres were the size of this building. I'm exaggerating

348
00:33:41.559 --> 00:33:44.720
for the sake of it, but you know, huge, massive,

349
00:33:48.160 --> 00:34:03.799
And the miscommunication was kind of ridiculous because it was

350
00:34:03.839 --> 00:34:07.440
so loud to start with, so it was hard, but

351
00:34:07.480 --> 00:34:11.960
then people were shouting in different languages. So there was

352
00:34:12.039 --> 00:34:16.480
one point where I heard shouting and in the end

353
00:34:16.559 --> 00:34:20.360
someone pulled me physically out of the way of something

354
00:34:20.400 --> 00:34:25.199
that was heading towards me. And because all I was

355
00:34:25.199 --> 00:34:32.599
hearing was like, it's something that I didn't understand what

356
00:34:32.639 --> 00:34:34.519
I was hearing, so I didn't figure it was for me,

357
00:34:38.000 --> 00:34:40.599
but I was on the floor, I think I was.

358
00:34:42.000 --> 00:34:46.519
There was two English speaking people, not English speaking, they

359
00:34:46.559 --> 00:34:51.320
all spoke English, but English person there whose first language

360
00:34:51.400 --> 00:35:02.199
was English. There's two of us, and it is from

361
00:35:02.199 --> 00:35:07.079
a communication point of view, because when it's quiet, I

362
00:35:07.119 --> 00:35:16.719
can communicate with anyone pretty much. And also even if

363
00:35:16.760 --> 00:35:21.800
someone's English isn't maybe it's it's not, you know, I

364
00:35:21.840 --> 00:35:26.400
can still communicate. I can communicate with people. When I've

365
00:35:26.400 --> 00:35:30.599
been abroad, I always managed to communicate with people because

366
00:35:30.639 --> 00:35:33.480
you know, it takes I take my time, and I'm

367
00:35:33.519 --> 00:35:37.440
in no hurry, and you know, i'd find a way.

368
00:35:38.480 --> 00:35:44.440
But when there's a lot of noise, it's practically impossible.

369
00:35:46.360 --> 00:35:49.440
I suppose you can use sign language or you know,

370
00:35:49.559 --> 00:35:53.360
sort of signs, not sign language, but signs to sort

371
00:35:53.360 --> 00:36:00.239
of to tell people stuff. But I don't know if

372
00:36:00.280 --> 00:36:06.400
they had that. All I know is I remember coming

373
00:36:06.480 --> 00:36:10.039
back because I used they had a like a bus,

374
00:36:10.519 --> 00:36:14.559
like a private bus coach thing that would bring go

375
00:36:14.760 --> 00:36:18.400
from warden Stowe to Stratford and then to other places.

376
00:36:18.880 --> 00:36:21.480
So i'd get I'd grab on that because it was

377
00:36:21.480 --> 00:36:28.599
free and and this was just for us, you know,

378
00:36:28.840 --> 00:36:32.599
the workers. Now I've done a twenty four hour shift,

379
00:36:32.880 --> 00:36:40.760
so I was tired. Tired is not the word. And

380
00:36:40.800 --> 00:36:45.079
I did this. I did one week where I did

381
00:36:45.079 --> 00:36:50.599
one hundred hours, so I don't know how many how

382
00:36:50.599 --> 00:36:56.119
many hours that is in a in a day seven

383
00:36:59.280 --> 00:37:04.039
seventy ten hours a day for seven days is seventy

384
00:37:07.079 --> 00:37:20.000
another thirty, so one hundred hours five days, twenty hours,

385
00:37:20.320 --> 00:37:22.719
So I must have been doing sixteen hours or something

386
00:37:22.760 --> 00:37:28.679
a day. Two shifts, and I did once do a

387
00:37:28.719 --> 00:37:34.719
twenty four hour shift, which is just ridiculous. But I

388
00:37:34.760 --> 00:37:37.559
did that with a security as well, because I shifts

389
00:37:37.559 --> 00:37:41.280
for twelve hours. I did a twenty four hours fell asleep,

390
00:37:42.840 --> 00:37:54.559
got suspended. Yeah, it's to do sixteen hours in a bakery.

391
00:37:56.880 --> 00:38:02.119
Shouldn't really be allowed just from a health and safety perspective.

392
00:38:04.679 --> 00:38:07.920
But I remember I got my biggest paycheck I'd ever

393
00:38:08.039 --> 00:38:13.880
had up to that point, and it was cash, had

394
00:38:13.880 --> 00:38:16.840
my tax taken off already as well, had a little

395
00:38:16.880 --> 00:38:19.760
brown envelope as we used to get back in the

396
00:38:19.880 --> 00:38:28.880
nineties or early nineties, late eighties. And I went up

397
00:38:28.880 --> 00:38:33.239
to the manager's office to collect my paycheck or my

398
00:38:33.360 --> 00:38:38.360
paid cash, and I was saying all, and I was smiling.

399
00:38:38.440 --> 00:38:41.639
I said, why, because apparently I'd earn the most out

400
00:38:41.679 --> 00:38:46.239
of anyone else in the in the factory, because of

401
00:38:46.280 --> 00:38:50.639
all the hours I've done. And I opened up and

402
00:38:50.679 --> 00:38:54.119
I looked at this amount of money, and I'd never

403
00:38:54.159 --> 00:39:00.880
seen so much cash, like for one week's work. Never

404
00:39:01.199 --> 00:39:06.719
you know, I was used to one hundred pounds a

405
00:39:06.719 --> 00:39:11.679
week if I was lucky so to get two hundred

406
00:39:11.679 --> 00:39:18.079
and fifty after tax. In fact, I don't think i'd

407
00:39:18.159 --> 00:39:20.920
hardly earn I was getting more than one hundred pounds

408
00:39:20.960 --> 00:39:24.000
in the bakery. I was probably getting about one hundred

409
00:39:24.039 --> 00:39:29.239
and thirty one hundred and forty pounds a week. I

410
00:39:29.280 --> 00:39:38.880
was paying tax on that, which seems I don't know,

411
00:39:39.039 --> 00:39:43.039
should we get paying tax on such a small amount.

412
00:39:43.559 --> 00:39:50.159
But yeah, that was back then. Yeah. I remember I

413
00:39:50.199 --> 00:39:59.880
was traveling on the bus and it was really just

414
00:40:00.320 --> 00:40:05.880
surreal because or this coach thing, because all these voices

415
00:40:07.079 --> 00:40:12.360
and I didn't understand a word that anyone was saying,

416
00:40:17.320 --> 00:40:20.440
and I fell asleep and it was just so weird,

417
00:40:21.239 --> 00:40:25.840
just a weird feeling like I don't it's like I

418
00:40:25.880 --> 00:40:28.199
don't know where I am. I didn't know where I was,

419
00:40:30.559 --> 00:40:31.400
very strange.

420
00:40:35.679 --> 00:40:46.440
Yeah, yeah, yeah, yeah, yeah, ooh ooh bah bah.

421
00:40:55.280 --> 00:40:58.400
The thing is, I think a lot of the the

422
00:40:58.440 --> 00:41:01.719
people that worked there, there was a lot of older

423
00:41:01.800 --> 00:41:05.599
men working there. There was I think there's one woman

424
00:41:05.920 --> 00:41:12.280
in the whole factory, like in the actual the bakery itself,

425
00:41:13.840 --> 00:41:18.360
it was all men. And then there was yeah, there

426
00:41:18.400 --> 00:41:24.679
was women working in the administration area, the p and

427
00:41:24.800 --> 00:41:31.519
the catering part. Yeah no, And the women could have

428
00:41:31.519 --> 00:41:34.039
done a job just as well as a man. It

429
00:41:34.199 --> 00:41:39.199
wasn't really it was it was endurance rather than physical

430
00:41:39.599 --> 00:41:45.199
strength in a sense of I mean, back then, I

431
00:41:45.239 --> 00:41:47.719
think the average woman would have been stronger than me anyway,

432
00:41:48.880 --> 00:41:58.079
but it wasn't. What was really weird is they'd never

433
00:41:58.280 --> 00:42:05.480
turned anything off. They hated to turn the the conveyor

434
00:42:05.519 --> 00:42:13.599
belt off if they didn't have to, which meant when

435
00:42:13.800 --> 00:42:16.880
stuff was coming off the other end of the conveyor

436
00:42:16.880 --> 00:42:22.480
belt and needed to be put into trays, there was

437
00:42:22.719 --> 00:42:27.639
very little wiggle room. And you might be thinking, what

438
00:42:27.679 --> 00:42:31.559
you're wiggling about, for what's wiggling got to do with anything?

439
00:42:32.679 --> 00:42:37.960
What I mean by that is if you miss, if

440
00:42:38.039 --> 00:42:43.760
you you know, you can't get it back. Once one

441
00:42:44.039 --> 00:42:49.400
falls off the end onto the floor, another one falls

442
00:42:49.440 --> 00:42:53.639
onto the floor and you can't And because it's fallen

443
00:42:53.679 --> 00:42:56.920
onto the floor, you can't get to the position that

444
00:42:57.039 --> 00:43:01.119
you need to get the next one off. And I've

445
00:43:01.360 --> 00:43:08.800
literally stood there up to my knees in bread rolls

446
00:43:09.880 --> 00:43:18.239
because tray after trays just banging onto the floor until

447
00:43:18.320 --> 00:43:27.599
someone stops to convey about. And I don't know why.

448
00:43:27.280 --> 00:43:29.719
It's not like I'd wanted to stop it for a

449
00:43:29.760 --> 00:43:34.760
long time. Just a few seconds. Let me get up

450
00:43:34.760 --> 00:43:43.000
to you up to date. Sometimes the the brown trays

451
00:43:43.119 --> 00:43:48.679
or baskets that the bread rolls we put into, they

452
00:43:48.679 --> 00:43:53.440
weren't replaced. So I needed them. I needed to put

453
00:43:53.480 --> 00:43:57.920
the bread somewhere, and so I'd look around and be

454
00:43:58.039 --> 00:44:03.840
none left, or someone just taking one's eyes and there's

455
00:44:03.880 --> 00:44:07.760
literally nowhere to put anything, and it just end up

456
00:44:07.760 --> 00:44:12.519
on the floor. And I thought that was just such

457
00:44:12.519 --> 00:44:27.360
a waste of food, such a waste. Yeah, I kind

458
00:44:27.360 --> 00:44:31.079
of wish I'd stuck with that. There's a few there's

459
00:44:31.079 --> 00:44:35.760
so many things that I would have changed over the

460
00:44:35.880 --> 00:44:45.280
years if I went back. But then one little change

461
00:44:45.480 --> 00:44:51.920
could have just transformed my whole life, couldn't it. One

462
00:44:51.960 --> 00:44:57.920
little decision, one little tweak or twerk there or hear,

463
00:45:00.280 --> 00:45:05.400
and my whole world would potentially have been different. So,

464
00:45:08.400 --> 00:45:12.360
I mean, if I had stayed there, who knows, I

465
00:45:12.440 --> 00:45:16.400
might have ended up. I don't know why, but I

466
00:45:16.480 --> 00:45:24.880
might have ended up, getting married, having kids, getting a mortgage,

467
00:45:25.199 --> 00:45:33.400
you know, having like a normal life, just because I

468
00:45:33.480 --> 00:45:41.320
suppose something technically financially I was doing all right. I

469
00:45:41.440 --> 00:45:43.800
possibly would have been able to afford to get a

470
00:45:43.800 --> 00:45:46.800
mortgage on the money I was getting because I was

471
00:45:46.840 --> 00:45:55.079
working so many hours. It's weird, though, isn't it, Because

472
00:45:55.079 --> 00:45:59.840
you think two hundred and fifty pounds a week, that's

473
00:45:59.880 --> 00:46:06.039
a thousand pounds a month, which is what twelve thousand

474
00:46:06.079 --> 00:46:11.679
pounds a year take that was take home. It's such

475
00:46:11.719 --> 00:46:21.000
a small amount, but back then, back then, nineteen ninety one,

476
00:46:21.400 --> 00:46:30.159
it wasn't a small amount. It was like really good money.

477
00:46:31.719 --> 00:46:46.039
Kind of it was okay money, And I couldn't really

478
00:46:46.079 --> 00:46:50.519
do anything else but work because I was just so

479
00:46:50.679 --> 00:46:56.400
naked doing the job, and so i'd be, you know,

480
00:46:56.519 --> 00:46:59.960
partner obviously part of my days off, if I did

481
00:47:00.079 --> 00:47:03.800
get days off, but that was always a choice anyway.

482
00:47:03.840 --> 00:47:06.679
I didn't have to I didn't have to do the overtime.

483
00:47:08.360 --> 00:47:13.599
It was it was an opportunity to have some money.

484
00:47:15.920 --> 00:47:20.039
So that was just useful to get paid, useful having

485
00:47:20.159 --> 00:47:27.840
some cash. My root was forty pounds a week at

486
00:47:27.960 --> 00:47:35.639
that time, so to begin over two hundred pounds a week.

487
00:47:36.920 --> 00:47:43.039
It was definitely pretty groovy.

488
00:47:43.519 --> 00:47:53.719
Oh moovy.

489
00:47:54.599 --> 00:48:14.280
I was thinking of what was it Saturday today? Hm? Hmm, yeah, Saturday.

490
00:48:17.679 --> 00:48:20.960
I partly would kind of like to go out, but

491
00:48:22.880 --> 00:48:27.840
I haven't really been out since since I had to

492
00:48:27.880 --> 00:48:31.519
go out for uncle sausages, although I did go out Monday.

493
00:48:32.280 --> 00:48:37.920
I got taxi to the doctor's surgery and had my

494
00:48:40.880 --> 00:48:45.920
year the mental health review check thing.

495
00:48:47.719 --> 00:48:47.760
S.

496
00:48:47.800 --> 00:48:51.400
Had a blood test and blood pressure dad and got

497
00:48:51.519 --> 00:48:59.760
weighed and checked my pulse. Everything was fine. If I

498
00:48:59.760 --> 00:49:02.280
hadn't know about the blood tests, but everything was fine

499
00:49:04.280 --> 00:49:12.119
as far as my blood pressure was really good. My

500
00:49:12.280 --> 00:49:17.320
pulse rate. Blood pressure is a pulsory, isn't it. Blood

501
00:49:17.320 --> 00:49:22.280
pressure is really good, pulse rates fine. My weight's good.

502
00:49:23.039 --> 00:49:27.199
So I've lost some weight a little bit, just a

503
00:49:27.239 --> 00:49:33.920
little bit. I've kept it off anyway, so the way

504
00:49:34.039 --> 00:49:38.400
I got rid of the fact I reduced has stayed off.

505
00:49:40.719 --> 00:49:45.159
So I'm just under fifteen stone now and it's a

506
00:49:45.280 --> 00:49:49.239
much more manageable weight. I just feel I'm so light,

507
00:49:49.280 --> 00:49:55.119
though I'm scared or blow away just but it's all right.

508
00:49:55.159 --> 00:50:04.079
I just feel lighter, which I'm kind of surprised about. Yeah,

509
00:50:15.639 --> 00:50:17.519
baby day, I don't know what I was talking about, then,

510
00:50:21.119 --> 00:50:23.559
I'll be honest with you, I'd got no idea what

511
00:50:23.639 --> 00:50:35.920
I was just waffling on about. H I got my

512
00:50:36.039 --> 00:50:43.960
deliveries yesterday. It was so nice. It's weird because the

513
00:50:44.199 --> 00:50:53.360
Amazon bloke delivered it in his huge sack with wheels,

514
00:50:53.519 --> 00:50:57.800
like big box thing with wheels, and I don't think

515
00:50:57.800 --> 00:51:02.199
I've ever seen that before. So I'm wondering what the

516
00:51:02.239 --> 00:51:07.639
noise is because I'm hearing this like banging up the stairs,

517
00:51:07.840 --> 00:51:12.440
like uh, Vinnie was barking. I'm just telling Vinnie to

518
00:51:12.519 --> 00:51:16.360
stop barking, not realizing that he's actually barking for a reason.

519
00:51:17.320 --> 00:51:20.719
And he's being a good good boy, isn't he for

520
00:51:20.800 --> 00:51:25.079
letting me know that someone's coming to my door? Anyway,

521
00:51:25.239 --> 00:51:27.159
the bloke knocked on my door and open it and

522
00:51:27.159 --> 00:51:37.119
he's got this big thing on the floor and he's

523
00:51:37.239 --> 00:51:39.920
just stroking his thing, this big thing, and I was like,

524
00:51:42.039 --> 00:51:44.800
so I know. He said, yeah, he got some packages there,

525
00:51:47.159 --> 00:51:52.360
and I think there was one, two, three, four different packages.

526
00:51:53.519 --> 00:52:00.559
So I had my soap, I had my wet wipes,

527
00:52:02.320 --> 00:52:21.599
I had my face wipes, I had deodorant, and oh yeah,

528
00:52:21.880 --> 00:52:30.079
I also had uh two packs of dog food as well,

529
00:52:32.079 --> 00:52:38.039
So that's six different things. So the deodorant I got,

530
00:52:42.079 --> 00:52:44.360
I got enough to last me for the year to

531
00:52:44.519 --> 00:52:48.960
rest of the year. I got enough soap to last

532
00:52:49.000 --> 00:52:58.000
me for the rest of the year. I'm trying to

533
00:52:58.039 --> 00:53:02.280
think what else. Tea packs? Oh yeah, so seven, I've

534
00:53:02.320 --> 00:53:09.079
got tea bags. I've got wow, huge amounts of tea bags.

535
00:53:09.079 --> 00:53:13.320
So that that would be I got, yeah, easily enough

536
00:53:13.360 --> 00:53:15.320
tea bags for last wear to the end of the year.

537
00:53:19.840 --> 00:53:24.280
So it's like a couple of thousand tea bags, I think. No,

538
00:53:25.559 --> 00:53:29.920
not a couple of thousand, No, I'm exaggerating. There eight

539
00:53:30.239 --> 00:53:34.840
eight eight eight eight, there's about eight hundred tea bags.

540
00:53:35.840 --> 00:53:41.280
There was two packs of two backs either two packs

541
00:53:41.320 --> 00:53:45.920
of five. Yeah, I like you a little little box things.

542
00:53:46.199 --> 00:53:50.079
So there's I think there's five boxes in each or

543
00:53:50.079 --> 00:53:53.719
maybe six box in boxes in each five I think

544
00:53:54.519 --> 00:53:59.440
maybe six. There's eighty per box. So yeah, there's at

545
00:53:59.519 --> 00:54:08.400
least eight hundred tea bags to get me through to

546
00:54:08.519 --> 00:54:24.280
the end of the year. So see how many you need? One, two, three, four.

547
00:54:24.920 --> 00:54:32.400
I have at least four cups of tea per day,

548
00:54:43.480 --> 00:54:47.000
so I'm trying to work out how many days. So

549
00:54:47.360 --> 00:54:59.320
four okay, if I had if I had eight cups

550
00:54:59.320 --> 00:55:04.360
of tea a day, that would give me one hundred days.

551
00:55:13.039 --> 00:55:30.920
Since I've had half of that. Yeah, it's two hundred

552
00:55:31.039 --> 00:55:36.199
days of tea bags and mid days left in this year.

553
00:55:38.039 --> 00:55:44.920
So we're nearly at the end of August, September, October, November,

554
00:55:45.440 --> 00:55:57.360
December three six three, what three? It's more than three

555
00:55:57.440 --> 00:56:03.000
weeks in my thirty I'm thinking, And so thirty sorry,

556
00:56:03.800 --> 00:56:29.679
thirty days sit in October, November, December thirty times by eight. Okay, sir,

557
00:56:29.800 --> 00:56:33.599
I'll work out another way as I'm fallen asleep talking

558
00:56:33.639 --> 00:56:39.000
about it. Mathematics is a way for me to fall asleep, yes,

559
00:56:43.800 --> 00:56:49.400
or two hundred days thirty sixty ninety one hundred and

560
00:56:49.440 --> 00:56:58.639
twenty September October one hundred and twenty. How many did

561
00:56:58.639 --> 00:57:08.119
I say? I've got eight hundred three six? Oh No,

562
00:57:08.360 --> 00:57:12.639
that's that's for one a day, though, isn't it three

563
00:57:13.719 --> 00:57:17.960
thirty sixteen ninety one hundred and twenty days? But one

564
00:57:18.000 --> 00:57:22.880
a day? But what about four a day? Four day?

565
00:57:24.159 --> 00:57:28.920
As far as I reckon, eight hundred will last me

566
00:57:30.719 --> 00:57:33.679
until the end of the year. In fact, I would

567
00:57:34.000 --> 00:57:38.119
I reckon as we get to the end of the year,

568
00:57:39.519 --> 00:57:46.840
like you know, moving towards happy New Year, boom, all

569
00:57:46.880 --> 00:57:55.599
that stuff. I will find that letter. I don't know

570
00:57:55.639 --> 00:58:07.960
why whatever I say, Emma, Wow, I'm drifting off back

571
00:58:08.000 --> 00:58:11.920
to sleep again as I'm talking. So I'll better just

572
00:58:12.000 --> 00:58:18.199
go and get some breakfast. I do bore myself to sleep. Genuinely.

573
00:58:25.559 --> 00:58:32.119
It's weird, isn't it. It's very very strange. So yeah,

574
00:58:32.239 --> 00:58:36.920
today's Saturday. I'm gonna have me breakfast now, I'm gonna

575
00:58:36.920 --> 00:58:42.719
watch a bit of Telly. I'm then gonna take Vinnie

576
00:58:42.800 --> 00:58:49.840
out for a walk and m I need to edit

577
00:58:49.880 --> 00:58:53.079
this and upload this. But outside of that, I don't

578
00:58:53.199 --> 00:59:05.519
have much in the way of plans. Really. Yeah, so

579
00:59:05.559 --> 00:59:12.760
I'm going to go. Thank you for listening, and remember

580
00:59:12.920 --> 00:59:16.480
to be kind to yourself because you do deserve to

581
00:59:16.519 --> 00:59:23.079
be happy. Be gentle with yourself, Mister Krokiy voice says,

582
00:59:23.280 --> 00:59:27.320
be careful, be gentle with yourself because you do deserve

583
00:59:27.679 --> 00:59:34.800
to feel safe, lots of love. Bye bye bye bye.

584
00:59:39.960 --> 00:59:54.559
Relax in a more deep and meaningful way, maybe in

585
00:59:54.599 --> 01:00:00.000
a way that can not just allow you to feel

586
01:00:01.519 --> 01:00:10.719
calmer now and throughout the time we spend together here,

587
01:00:12.760 --> 01:00:18.480
not just relaxed at the end of the recording when

588
01:00:18.480 --> 01:00:25.159
it's finished, and you can enjoy that sense of comfort

589
01:00:25.320 --> 01:00:40.239
and peace. But also I think it would be nice

590
01:00:40.360 --> 01:01:00.199
to have those feelings of relaxation continue for longer to

591
01:01:00.239 --> 01:01:10.800
the recording is ended, so that you can still benefit

592
01:01:13.679 --> 01:01:20.960
from listening to my voice, maybe in a few hours time,

593
01:01:22.880 --> 01:01:36.360
perhaps tomorrow, and then by listening regularly, especially if you

594
01:01:36.519 --> 01:01:41.199
find like some people do and myself as well. I

595
01:01:41.320 --> 01:01:48.079
sometimes I find one particular recording that really resonates with me,

596
01:01:52.440 --> 01:01:54.800
and I just listen to it over and over again

597
01:01:57.079 --> 01:02:10.119
every morning, every evening. There was this recording from We're

598
01:02:10.119 --> 01:02:15.880
going back to about nineteen ninety nine. It wasn't hypnosis,

599
01:02:15.960 --> 01:02:20.159
but it was a guided visualizations. It kind of was

600
01:02:20.239 --> 01:02:28.360
hypnosis really, and I managed to find it again and

601
01:02:28.400 --> 01:02:34.199
it still has the same effect on me. And part

602
01:02:34.239 --> 01:02:47.920
of it was the person's voice relaxed me, just felt

603
01:02:47.960 --> 01:02:54.920
so peaceful, and I'd look forward to listening to her

604
01:02:57.840 --> 01:03:07.519
in the morning and in the evening. And I knew

605
01:03:07.880 --> 01:03:16.599
before even pressing the play button that since I've done

606
01:03:16.639 --> 01:03:21.119
that pressed the play button. This is in the days

607
01:03:21.119 --> 01:03:35.280
of CD players press the play button. If that it

608
01:03:35.360 --> 01:03:39.480
might have even been a tape tape recorder. I'd lie

609
01:03:39.519 --> 01:03:50.679
down on the bed and then even without necessarily listening

610
01:03:52.360 --> 01:04:01.480
to her words, because I had the memory rised. Really,

611
01:04:05.519 --> 01:04:11.519
it was as if my body knew exactly what to do,

612
01:04:16.320 --> 01:04:38.159
and the muscles just almost went into automatic relaxation, and

613
01:04:38.280 --> 01:04:51.920
I remember my mind would slow down. Now. Now, I

614
01:04:52.320 --> 01:04:58.559
was listening to this recording in the early days of

615
01:04:58.679 --> 01:05:09.360
learning hypnosis, and long before I ever made any videos

616
01:05:09.480 --> 01:05:14.199
or audio recordings myself, because I didn't start doing that

617
01:05:14.360 --> 01:05:28.119
till two thousand and six, but I knew, I knew

618
01:05:28.480 --> 01:05:41.239
how helpful I found being able to just let go,

619
01:05:44.239 --> 01:05:49.639
to have that trust in the person that I'm listening to,

620
01:05:57.320 --> 01:06:04.039
knowing that it's going to be just as relaxing, if

621
01:06:05.480 --> 01:06:14.840
not more so. Each time you hear my voice, you

622
01:06:14.920 --> 01:06:26.559
may feel the same. Some people have been listening to

623
01:06:26.639 --> 01:06:40.559
me for over a decade. Maybe not solidly, obviously, not

624
01:06:40.559 --> 01:06:46.880
twenty four hours a day, but maybe people come back.

625
01:06:48.719 --> 01:07:03.760
Some people maybe listen every day. That's something that I

626
01:07:03.800 --> 01:07:19.840
do which you may not realize by listening, is when

627
01:07:20.119 --> 01:07:35.599
I record these recordings. Now, for example, I also am

628
01:07:35.840 --> 01:07:49.679
affected by the words that I say. So if I

629
01:07:49.679 --> 01:07:57.039
set you focus on your feet notice your feet relaxing.

630
01:08:00.519 --> 01:08:08.440
I will be focusing on my feet. I will be

631
01:08:08.559 --> 01:08:26.640
noticing my feet relaxing. If I said, focus on your hands,

632
01:08:29.439 --> 01:08:38.960
and maybe notice the difference between each hand. Perhaps notice

633
01:08:39.079 --> 01:08:45.159
the the air in the room, the temperature of the room.

634
01:08:47.000 --> 01:08:57.399
On the backs of your hands. You may start to

635
01:08:57.960 --> 01:09:06.039
notice what almost fools like a very light breeze, even

636
01:09:06.079 --> 01:09:10.319
though there may not be any type of breeze at

637
01:09:10.359 --> 01:09:23.359
all where you are right now. And as you become

638
01:09:24.000 --> 01:09:38.399
aware of your hands, I'm also aware of how relaxed

639
01:09:38.680 --> 01:10:02.439
my hands our feeling now. And when it comes to

640
01:10:03.960 --> 01:10:10.000
potentially drifting off to sleep, which may be the reason

641
01:10:10.319 --> 01:10:27.399
you're listening, I also feel drowsy when I make these recordings.

642
01:10:31.279 --> 01:10:47.720
I also notice my mind drifting. In fact, at times

643
01:10:49.760 --> 01:11:03.800
I've actually fallen asleep without even noticing m and then

644
01:11:03.840 --> 01:11:15.000
I carry on talking. And it's only when I listen

645
01:11:15.159 --> 01:11:24.600
back to do the editing I hear snoring and I think,

646
01:11:25.000 --> 01:11:34.760
I don't remember snoring. I remember talking. Was this snoring

647
01:11:35.119 --> 01:11:41.840
was a pick turned up? That's why I sound like

648
01:11:41.920 --> 01:11:53.039
when I snare and I get really into the whole experience.

649
01:12:00.960 --> 01:12:10.439
I don't know how you feel, how relaxed you feel,

650
01:12:10.439 --> 01:12:21.039
in your feet, how relaxed you feel in your hands.

651
01:12:36.119 --> 01:12:48.359
I have noticed more and more that the more relaxed,

652
01:12:50.079 --> 01:13:04.720
deeper level of comfort you feel, hm, the easier your

653
01:13:04.800 --> 01:13:28.319
breathing becomes. It's almost like that additional muscle relaxation. So

654
01:13:28.399 --> 01:13:51.600
this allows you to breathe easier without necessarily focusing on

655
01:13:51.640 --> 01:14:17.039
your breath. I ever been able to notice the ease

656
01:14:20.439 --> 01:14:47.039
in which you breathe so naturally. You breathe so very

657
01:14:47.279 --> 01:15:36.000
easily and smoothly. Whenever I imagine my breathing improving, when

658
01:15:36.039 --> 01:15:51.359
I've got my eyes closed, I tend to visualize a

659
01:15:51.479 --> 01:16:05.680
beautiful field with trees and flowers mhm, producing all that

660
01:16:07.720 --> 01:16:40.479
life giving oxygen. It feels nice too, if nothing else,

661
01:16:43.680 --> 01:17:17.800
just taking some time away from everything, enjoying that feeling

662
01:17:18.199 --> 01:18:08.800
of peace, serenity with a joyful heart. Time seems to

663
01:18:08.960 --> 01:18:44.079
just drip by, so very slowly, relaxed, so deeply peaceful,

664
01:18:54.000 --> 01:20:02.279
completely unattached to any thoughts whatsoever in this moment, completely free,

665
01:20:03.239 --> 01:20:54.640
noticing that your mind has slowed down, slowed down because

666
01:20:54.800 --> 01:21:17.840
nothing really requires your At a tension, you can enjoy

667
01:21:22.520 --> 01:21:34.720
the physical sensations of allowing the stress rip out of

668
01:21:34.800 --> 01:22:02.439
your body to appear out of every part of your body,

669
01:22:05.239 --> 01:22:44.760
being released from your brain, ung your mind slowly but surely,

670
01:22:51.600 --> 01:23:28.960
the muscle sing your legs relax rex so very deeply,

671
01:23:44.640 --> 01:24:10.079
so deeply. And the feelings, the pleasant feelings in your

672
01:24:10.359 --> 01:24:38.159
arms and shoulders, deepening each part of your body further

673
01:24:43.119 --> 01:25:16.439
and deeper and deeper, noticine, the feelings in the back

674
01:25:16.520 --> 01:26:18.880
of your neck, feelings in your wrists, muscles, in front

675
01:26:18.960 --> 01:27:12.720
of your body, I all say, feeling peaceful deeply, there's

676
01:27:12.760 --> 01:27:54.039
a sense of peace spreads through your very core. Even

677
01:27:54.279 --> 01:28:21.199
when you focus on your mind. Her mind becomes eve

678
01:28:21.399 --> 01:29:43.399
and slower, even deeper, relaxing, so very slow, your stomach

679
01:29:57.479 --> 01:30:40.560
PA's fllin you's stomach, your back. Notice Notice how relaxed

680
01:30:44.880 --> 01:31:23.039
you'd never fear in the hall of your back. Your

681
01:31:23.319 --> 01:31:32.399
spy from your brain all the way down the middle

682
01:31:32.439 --> 01:31:44.279
of your back, sending and receiving millions of messages every day,

683
01:31:55.319 --> 01:33:16.439
decomfort pries deeplyan exed you nilegs spreading those signals down

684
01:33:16.600 --> 01:33:39.560
a spine or cord into air every part of your body,

685
01:33:40.199 --> 01:34:28.479
your shins and your calf, muscles, your elbows, feelings of

686
01:34:28.680 --> 01:34:45.920
peace and tranquility spreading through your body, tips of your toes,

687
01:34:50.159 --> 01:35:02.399
to your eyes, your fingers all wait till you lower back,

688
01:35:14.199 --> 01:36:27.239
letting go, retinker peace, drifting mind just wandering away, happy

689
01:36:28.039 --> 01:37:08.439
to let go, let go completely, let go, so tranquil

690
01:37:32.640 --> 01:38:09.760
the whole body enjoying a sensor listing gud he for

691
01:38:10.119 --> 01:40:04.960
more peace for joy space, this space.

692
01:40:07.439 --> 01:42:15.399
Of peace and safety, so firy fy relaxed, m letting go.

693
01:42:33.319 --> 01:42:40.920
Maybe we can just focus on the different parts of

694
01:42:41.039 --> 01:43:15.720
your body, just to notice a forehead in your eyes,

695
01:43:48.600 --> 01:45:21.600
du say lose, noticing the sense of complete freedom, absolute freedom, pre.

696
01:45:33.920 --> 01:46:32.119
Pre pea'ce for energy, peace, to breathe so much easier

697
01:47:13.520 --> 01:47:46.199
loose you may have you may not have noticed your

698
01:47:46.359 --> 01:48:47.840
mind drifting peaceful move any even more deeply in the

699
01:48:47.960 --> 01:50:24.479
direction of total blissful pace, bliss for pace, terrest, total peace.

700
01:50:49.199 --> 01:52:04.920
Come soap, calm, letting go peace with mind rexed forty,

701
01:52:08.079 --> 01:53:04.800
so relaxed, so relaxed. Your body feels almost invisible, so

702
01:53:05.479 --> 01:54:25.239
very relaxed. I'm peaceful, so peace relax liqua so and

703
01:54:25.399 --> 01:54:32.720
you could start to notice that you are feeling more relaxed,

704
01:54:35.680 --> 01:54:45.520
even though I've not purposely focused your mind upon that

705
01:54:46.800 --> 01:54:52.920
sense of physical comfort that is growing within you, throughout

706
01:54:52.960 --> 01:55:05.840
your body, and your mind starts to slow down, and

707
01:55:05.920 --> 01:55:13.439
that could be almost in recognition of I guess my

708
01:55:13.640 --> 01:55:28.479
speech not being particularly fast and things just generally feel calmer.

709
01:55:31.920 --> 01:55:39.880
Just by listening to my voice, you give yourself an

710
01:55:39.960 --> 01:55:47.960
opportunity to take a break from the day, take a

711
01:55:48.000 --> 01:55:55.680
break from your life as it is, and to give

712
01:55:55.720 --> 01:56:04.239
yourself a rest, giving yourself permission to take some time off,

713
01:56:06.399 --> 01:56:11.800
and to allow your body to relax and allow your

714
01:56:11.920 --> 01:56:22.560
mind to slow down, which in turn releases the tension

715
01:56:23.960 --> 01:56:32.720
and he stresses that you had in your body. It's

716
01:56:32.760 --> 01:56:37.399
almost as if the parts of your body just open up,

717
01:56:38.640 --> 01:56:50.279
allowing the negativity out and at the same time replacing

718
01:56:51.119 --> 01:57:00.680
that negativity with positive heathing energy which then fills your

719
01:57:00.720 --> 01:57:12.560
body up and your mind to also starts to appreciate

720
01:57:13.439 --> 01:57:31.800
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

721
01:57:34.960 --> 01:57:43.560
an energy that spreads through your body like a wave

722
01:57:45.840 --> 01:57:58.039
of comfort, and all this comes and just allowing yourself

723
01:58:00.840 --> 01:58:06.039
a few minutes, maybe half an hour, however long you

724
01:58:06.119 --> 01:58:18.720
want it to be, to just rest and allow your

725
01:58:18.800 --> 01:58:29.279
mind and your body to almost reset itself to the

726
01:58:29.399 --> 01:58:45.279
settings of comfort and relaxation. Calmness, which allows more room

727
01:58:45.760 --> 01:58:58.840
for feelings of pleasure and happiness to move around your

728
01:58:58.880 --> 01:59:07.359
body and into your mind, almost as if your mind

729
01:59:07.439 --> 01:59:18.119
and your body are sinking together, almost mirroring each other

730
01:59:19.079 --> 01:59:33.359
with that growing positivity and calmness, And it feels nice.

731
01:59:33.520 --> 01:59:39.560
It really does feel nice to know that you are

732
01:59:39.600 --> 01:59:49.800
the one that has allowed yourself to feel more comfort

733
01:59:53.000 --> 02:00:06.520
and to experience more of this deep relaxation spreading throughout

734
02:00:06.600 --> 02:00:18.880
your body. And as I focus on each part of

735
02:00:18.920 --> 02:00:31.319
your body, you can notice that that part becomes even

736
02:00:32.319 --> 02:00:41.680
more relaxed just by focusing on it. It becomes even

737
02:00:41.880 --> 02:00:54.560
more calm and comfortable just by focusing. And as I

738
02:00:54.760 --> 02:01:03.119
move down your body, starting at your head, the parts

739
02:01:03.199 --> 02:01:10.680
that you've already focused on will continue to relax deeply

740
02:01:13.439 --> 02:01:19.479
and those parts that we've not yet focused on or

741
02:01:19.600 --> 02:01:31.439
just automatically release any remain intention in anticipation of even

742
02:01:31.800 --> 02:01:44.399
more comfort about to come. Now. I'm going to start

743
02:01:44.439 --> 02:01:52.359
by focusing on your forehead, just being aware the feelings

744
02:01:52.399 --> 02:02:02.760
of your forehead and any background sounds. But mister Herbert

745
02:02:02.800 --> 02:02:08.319
the pigeon can just allow you to feel even more relaxed,

746
02:02:12.199 --> 02:02:18.319
just means you're in the moment this isn't This isn't

747
02:02:18.359 --> 02:02:26.359
a sterile environment. This is the world. I live in

748
02:02:26.399 --> 02:02:38.760
the countryside, so there's lots of nature sounds around. So

749
02:02:38.800 --> 02:02:44.039
as you focus on your forehead, just notice how it

750
02:02:44.199 --> 02:02:54.119
becomes even more relaxed as you focus only on my

751
02:02:54.399 --> 02:03:03.960
voice and that part of your body. Moving down to

752
02:03:04.079 --> 02:03:17.039
your eyes, focusing on your eyes, noticing how your eyelids

753
02:03:17.239 --> 02:03:24.479
feel so heavy yet so light at the same time,

754
02:03:27.640 --> 02:03:38.359
and all the muscles around your eyes relaxing completely. Moving

755
02:03:38.439 --> 02:03:45.640
your focus down to your mouth, your lips, your tongue,

756
02:03:46.840 --> 02:03:54.800
your teeth, and your gums, the whole of your mouth relaxing,

757
02:03:58.279 --> 02:04:08.520
calm and loose. As you focus now on your jaw,

758
02:04:11.560 --> 02:04:15.159
not just the parts of your jaw near your mouth

759
02:04:15.960 --> 02:04:20.279
and your chin, but all the way up the size

760
02:04:20.319 --> 02:04:26.800
of your face to your ears, that hole of your

761
02:04:26.920 --> 02:04:54.199
jaw feeding more relaxed and calm. Focusing on your neck,

762
02:04:56.840 --> 02:05:04.039
the front of your neck and your throat relaxing and

763
02:05:04.159 --> 02:05:14.680
loose and calm. The sides of your neck, the right

764
02:05:14.800 --> 02:05:30.560
and left side of your neck, relax and loose and calm.

765
02:05:34.079 --> 02:05:40.960
And now the back of your neck, focusing on the

766
02:05:41.039 --> 02:05:51.479
back of your neck, letting go of any tension that

767
02:05:51.640 --> 02:06:00.680
may have been there before and enjoying that sense surve

768
02:06:01.520 --> 02:06:12.239
increasing comfort and release that you can experience in the

769
02:06:12.319 --> 02:06:24.560
back of your neck, moving down your back and moving

770
02:06:24.800 --> 02:06:29.199
either side of your spine right from the top of

771
02:06:29.239 --> 02:06:34.840
your back all the way down to the bottom of

772
02:06:34.880 --> 02:06:51.880
your back down to your lower back, and as you

773
02:06:52.079 --> 02:06:59.439
move up and down your spine, you can feel the

774
02:06:59.600 --> 02:07:14.720
muscle either side of your spine relaxing even more. And

775
02:07:14.800 --> 02:07:21.680
as those muscles relax, that sense of comfort starts to

776
02:07:21.720 --> 02:07:32.159
spread outwards from your spine into both sides of your back,

777
02:07:35.920 --> 02:07:39.640
the top of your back, the middle, and your lower back.

778
02:07:43.159 --> 02:07:50.319
And as you scan gently and slowly up and down

779
02:07:50.479 --> 02:07:55.600
your back, there's the muscles in the top of your

780
02:07:55.640 --> 02:08:05.600
back relax and become looser. The muscles in the middle

781
02:08:05.640 --> 02:08:12.960
of your back also seem to just almost divide from

782
02:08:13.000 --> 02:08:26.479
each other, separating and almost melting, and in your lower

783
02:08:26.520 --> 02:08:38.079
back there seems to be an extra special feeling of comfort.

784
02:08:43.319 --> 02:08:49.479
The spreads into your hips, so down your lower back,

785
02:08:49.800 --> 02:08:57.760
into your hips, into the area where your cosis are,

786
02:09:01.319 --> 02:09:09.000
and into your buttocks, and all these muscles that spread

787
02:09:10.279 --> 02:09:20.039
from your lower back into your hip area start to melt,

788
02:09:24.479 --> 02:09:37.000
start to really let go and even nowhere about to

789
02:09:37.439 --> 02:09:44.159
focus on your shoulders. Your back and your spine will

790
02:09:44.239 --> 02:10:05.520
continue to let go, continue to relax so calmly, and

791
02:10:05.560 --> 02:10:10.760
as you focus on your shoulders, you may notice that

792
02:10:10.760 --> 02:10:42.239
they're already feeling really loose, They're already feeding, calm and feeling.

793
02:10:46.399 --> 02:10:54.720
Those muscles then move from your neck into your shoulders

794
02:11:01.279 --> 02:11:30.800
feel so soft and gentle, so smooth and calm, and

795
02:11:30.880 --> 02:11:43.800
the feeding in your shoulders seens to spread deep into

796
02:11:43.840 --> 02:11:54.279
your shoulders, that sense of relaxation, not just traveling deeply

797
02:11:54.640 --> 02:12:11.039
into your muscles, but all so relaxing the bones and

798
02:12:11.279 --> 02:12:19.479
moving all the way to underneath your arms, relaxing that

799
02:12:19.680 --> 02:12:25.000
whole area between the tops of your shoulders and underneath

800
02:12:25.039 --> 02:12:44.199
your arms healing. You feel so relaxed and comfortable in

801
02:12:44.279 --> 02:13:04.359
your shoulders, which sends that deep healing message into your arms.

802
02:13:11.000 --> 02:13:16.119
You may feel almost as if your arms are not

803
02:13:16.199 --> 02:13:24.760
even there, because they're so relaxed, so.

804
02:13:26.199 --> 02:13:39.359
Deeply relaxed, so so.

805
02:13:39.960 --> 02:14:16.199
Calm, so loose, not feeling spreading all the way down

806
02:14:16.399 --> 02:14:45.680
your arms, two elbows, including your elbows circumforts spreads all

807
02:14:45.720 --> 02:15:03.800
away into wrists, your forearments and your wrists so heavy,

808
02:15:07.399 --> 02:15:48.800
yet at the same time so light and gentle, ficus sive.

809
02:15:51.159 --> 02:16:40.520
Now on your hands, my hands, so peaceful in your hands,

810
02:16:48.360 --> 02:17:11.959
the sense of real peace. It just seems to feel

811
02:17:14.200 --> 02:17:50.920
so familiar when your hands relax deeply feels your things,

812
02:18:23.079 --> 02:19:28.639
you things, said les, you, finger tips, moving your attention

813
02:19:30.000 --> 02:19:58.200
to the front of your body, so comfortable, moving your

814
02:19:58.319 --> 02:21:47.879
focus tulex lo muscles in your thighs, your knees so relaxed,

815
02:22:15.079 --> 02:24:26.559
a carved muscles and just shains compusitly four feathing your feet,

816
02:24:33.559 --> 02:25:24.440
so peaceful, so calm, so peaceful, so calm, so peaceful,

817
02:25:28.120 --> 02:25:47.159
say calm, so peace, for re sin.

818
02:25:52.280 --> 02:25:53.559
Peace for.

819
02:25:57.399 --> 02:26:12.799
Say come, allowing that deep relaxation to spread your chest

820
02:26:13.120 --> 02:26:44.680
and your stomach, letting go of everything. So I'm gonna

821
02:26:44.719 --> 02:26:56.639
start counting down now, from twenty down to one. You

822
02:26:56.639 --> 02:27:00.200
can imagine in a way it's like just walking down

823
02:27:00.040 --> 02:27:05.760
on some steps and each step or twenty steps, and

824
02:27:05.840 --> 02:27:16.280
each step represents a level of comfort, each step represents

825
02:27:18.799 --> 02:27:31.280
a deepening of that comfort, and the firvies you walk

826
02:27:31.360 --> 02:27:37.159
down those steps that the deeper and more relaxed you feel.

827
02:27:43.799 --> 02:32:18.120
So starting with number twenty twenty, nineteen, eighteen, seventeen, sixteen, three, fourteen,

828
02:33:17.280 --> 02:42:36.239
fourteen too well five eight nine eight seven four five

829
02:43:55.239 --> 02:48:30.280
four two one. And now as you focus on your eyes,

830
02:48:39.840 --> 02:48:51.559
we're gonna count down from ten douts one, focusing just

831
02:48:51.799 --> 02:48:59.760
on your eyes, your eyelids, the muscles around your eyes,

832
02:49:02.799 --> 02:49:11.520
your eye walls themselves, our whole area that makes up

833
02:49:11.559 --> 02:49:27.639
your eye. And as we count down from ten down

834
02:49:27.680 --> 02:49:40.680
to one, whilst focus in on your eyes, you'll become

835
02:49:42.719 --> 02:49:54.840
twice is relaxed with each number counting down that you

836
02:49:55.000 --> 02:50:02.600
may find the all you want to do is just

837
02:50:04.559 --> 02:50:11.760
drift off to sleep. And if that's what you want,

838
02:50:14.760 --> 02:50:27.840
then just allow yourself to do that. Now, focusing on

839
02:50:27.920 --> 02:50:35.280
your eyes, I'm going to begin counting down from ten

840
02:50:35.600 --> 02:53:44.360
down to one right now, ten nine eight seven four

841
02:54:48.559 --> 03:00:03.440
five four four three two one two. Counting down from

842
03:00:03.520 --> 03:00:21.399
ten to one ten nine eight seven six five four

843
03:00:24.280 --> 03:00:39.120
three two one. And maybe that was a bit too

844
03:00:39.200 --> 03:00:43.319
quick in order to relax. Maybe it's a bit too

845
03:00:43.559 --> 03:00:49.639
fast for you to notice the calming of your body,

846
03:00:52.799 --> 03:00:57.399
maybe even a little bit of pressure there, like you're

847
03:00:57.440 --> 03:01:00.239
counting down from ten to one. Would you expect me

848
03:01:00.319 --> 03:01:05.200
to do man, expect me to stick gold floppy just

849
03:01:05.239 --> 03:01:14.639
because you're counting down. We could try it again, but

850
03:01:14.719 --> 03:01:20.680
this time I go this lower. This time, as you

851
03:01:20.879 --> 03:01:26.200
focus on the whole of your body before we focus

852
03:01:26.239 --> 03:01:34.920
on your legs. Just notice how your body does start

853
03:01:36.719 --> 03:01:48.159
to feel more relaxed with every number that I count

854
03:01:48.200 --> 03:03:32.040
down ten nine, eight, seven, six, five, four, three, who one,

855
03:03:32.559 --> 03:03:38.280
And just notice how how you feel, generally, how your

856
03:03:38.319 --> 03:03:52.760
body feels. It's not necessarily even about YEA counting down

857
03:03:52.959 --> 03:03:59.719
from ten to one. It's that space that you have,

858
03:04:00.879 --> 03:04:19.360
that space between being active physically or mentally to just

859
03:04:24.079 --> 03:04:29.280
sitting or lying down and just being there, not doing anything,

860
03:04:29.440 --> 03:04:36.120
not saying anything, or needing to think about anything. So

861
03:04:36.760 --> 03:04:39.799
it opens up a space, you know, a bit of

862
03:04:39.840 --> 03:04:50.840
a space, a gap. And the more I came down

863
03:04:50.879 --> 03:04:58.280
from ten to one, the bigger that gap becomes. So

864
03:04:58.399 --> 03:05:10.799
there's that gap of calmness, of comfort, relaxation. It's a

865
03:05:10.920 --> 03:05:25.000
nice feeling, and it moves those stresses or discomforts physically

866
03:05:25.120 --> 03:05:44.200
or emotionally, moves them away. Allows you to just slow down,

867
03:05:47.760 --> 03:05:50.719
someone to count again from ten down to one, and

868
03:05:50.879 --> 03:06:01.520
notice that gap widening. The gap it widens. It's almost

869
03:06:01.680 --> 03:06:21.159
like thestress and attention falls into the gap and gives

870
03:06:21.159 --> 03:07:28.680
you that distance, that space. Now ten nine, eight, seven, six, five, four.

871
03:07:46.559 --> 03:08:36.399
Three two.

872
03:08:21.799 --> 03:08:22.120
One.

873
03:08:33.959 --> 03:08:55.159
How does your body feel now? Can you notice do

874
03:08:55.200 --> 03:09:32.159
you feeling calmer, the feeling more relaxed as we now

875
03:09:32.319 --> 03:09:53.040
focus on your legs, just your legs. We're just gonna

876
03:09:53.079 --> 03:10:12.520
start with focusing on your thighs. Of course, it's not

877
03:10:12.600 --> 03:10:21.120
the most exciting thing to be doing, because I'm sure,

878
03:10:21.239 --> 03:10:23.840
like most of your body is not a lot going

879
03:10:23.879 --> 03:10:36.680
on right now. Just focusing on the whole of your thighs,

880
03:10:39.360 --> 03:10:43.239
the tops of your thighs, the sides of your thighs,

881
03:10:45.280 --> 03:10:49.799
the bottoms of your thighs, your outer thighs, and your

882
03:10:49.879 --> 03:10:55.159
inner thighs. Basically the whole of your thigh that leads

883
03:10:56.159 --> 03:11:11.760
into your hip and it goes down to your knee joints. Now,

884
03:11:11.799 --> 03:11:18.840
this is a big area. It's a very heavy area.

885
03:11:19.319 --> 03:11:25.319
It's very strong, probably the strongest muscles in your body

886
03:11:26.000 --> 03:11:40.319
or in your thighs. But I don't think we perhaps

887
03:11:42.280 --> 03:11:55.120
give enough attention to our thighs. Perhaps we don't acknowledge

888
03:11:55.680 --> 03:12:15.120
how important our thighs are to our lives, how much

889
03:12:17.680 --> 03:12:31.239
they actually do for us all through our lives. And

890
03:12:31.319 --> 03:12:37.040
it may seem to sound really weird, but I think

891
03:12:37.079 --> 03:12:44.040
that all of our body parts especially our thighs need

892
03:12:44.200 --> 03:12:58.680
some TLC, a bit of love, shone, a bit of acknowledgement.

893
03:13:01.159 --> 03:13:13.159
I thank you gratitude for what our thighs do for us.

894
03:13:17.000 --> 03:13:22.639
And I know this may sound a bit strange. Maybe

895
03:13:22.680 --> 03:13:25.479
you think, why am I surely how I should be

896
03:13:25.520 --> 03:13:30.319
out in the garden hugging a tree or something. Well,

897
03:13:34.440 --> 03:13:36.879
it's hard to set a microphone up on a tree.

898
03:13:37.799 --> 03:13:40.040
That's why I'm doing this indoors. Otherwise I would be

899
03:13:40.040 --> 03:13:43.840
outside hugging a tree. Now I can't see the television

900
03:13:43.840 --> 03:13:52.559
from the tree. If you move down to your knees,

901
03:13:54.319 --> 03:14:02.319
gaining such an important part. And I think we don't

902
03:14:02.360 --> 03:14:10.280
necessarily I'll speak for myself here. I don't necessarily appreciate

903
03:14:12.000 --> 03:14:17.120
all that my needs do for me until I have

904
03:14:17.200 --> 03:14:20.600
a problem with my knee. It's occasionally, if I ever,

905
03:14:22.159 --> 03:14:26.159
maybe i'll pash it or it's aching for some reason.

906
03:14:27.840 --> 03:14:34.079
It's then that I realize how much it does. You know,

907
03:14:34.159 --> 03:14:40.159
the benefit of being able to use my legs without

908
03:14:41.879 --> 03:14:49.159
any kind of physical discomfort is a beautiful thing that's

909
03:14:49.360 --> 03:14:57.760
possibly not appreciated until it's temporarily removed. You know that's comfort.

910
03:15:01.840 --> 03:15:06.479
But as you focus on your knees regardless of how

911
03:15:06.520 --> 03:15:14.040
your knees feel. You can have that sense of gratitude

912
03:15:15.559 --> 03:15:18.200
and love to your knees for all that they do

913
03:15:18.360 --> 03:15:31.399
for you, and you can still have that attention on

914
03:15:31.479 --> 03:15:37.719
your thighs and maybe notice how your thighs feel. Maybe

915
03:15:37.959 --> 03:15:55.399
you've noticed that they are relaxing more deeply as you

916
03:15:55.520 --> 03:16:00.879
focus now on the bottoms of your legs, your shins

917
03:16:01.639 --> 03:16:07.319
and your calf muscles and the bones between your knees

918
03:16:08.079 --> 03:16:15.840
and your feet incorporate, and of course your ankles so important.

919
03:16:21.479 --> 03:16:26.280
Anyone that's had even like the slightest sprain of an

920
03:16:26.280 --> 03:16:34.440
ankle knows how how much we take our ankles for granted.

921
03:16:40.319 --> 03:16:42.360
And it's kind of strange in a way when you

922
03:16:42.399 --> 03:16:48.040
think that. You know, logically, our wrists are a lot

923
03:16:48.159 --> 03:16:53.040
thinner than the rest of our arms, which is okay,

924
03:16:53.079 --> 03:16:56.799
it doesn't I can't see any problem with that because

925
03:16:56.799 --> 03:17:04.879
we're just picking stuff up. Ankles so much thinner than

926
03:17:04.920 --> 03:17:14.040
the rest of our legs, and from a physics perspective

927
03:17:15.239 --> 03:17:19.479
or logical even it doesn't really make sense that all

928
03:17:19.559 --> 03:17:28.280
this weight would ultimately be resting on your ankles then

929
03:17:28.399 --> 03:17:41.559
leading to your feet that thin area, thin bone. Yeah,

930
03:17:41.600 --> 03:17:47.360
it does so much great work, supports us, supports our

931
03:17:47.399 --> 03:17:59.319
body for a lifetime, helps us to balance, helps you

932
03:17:59.440 --> 03:18:11.879
to get her around and be mobile. And there's the

933
03:18:12.000 --> 03:18:20.159
calf muscles. Of course, when I was younger, I couldn't

934
03:18:20.159 --> 03:18:23.159
see the point in calf muscles. I didn't seem to

935
03:18:23.200 --> 03:18:29.120
do anything. Okay, if I walked around on tiptoes, then

936
03:18:29.280 --> 03:18:33.040
my calf muscles get some work. But of course that's

937
03:18:33.120 --> 03:18:37.239
not true. The calf muscles are being used whenever we

938
03:18:37.559 --> 03:18:51.120
use our legs and your shins there to protect your

939
03:18:51.159 --> 03:19:00.159
lower legs shaped in a way almost does it protect

940
03:19:00.639 --> 03:19:15.399
for the bone, leading of course to your ankles and

941
03:19:15.520 --> 03:19:22.440
your feet. But we're not going to focus on your feet.

942
03:19:22.520 --> 03:19:28.000
We're just going to focus on the legs. I realize

943
03:19:28.920 --> 03:19:32.840
that now that I've mentioned your feet, it probably focusing

944
03:19:33.120 --> 03:19:36.200
on them anyway, So maybe I should focus on your

945
03:19:36.239 --> 03:19:44.799
feet a little bit. You can have them in your awareness,

946
03:19:44.799 --> 03:19:48.559
the same as you have your thighs in your awareness.

947
03:19:49.360 --> 03:19:53.200
Even though we haven't been focusing on your thighs for

948
03:19:53.200 --> 03:20:04.239
a few minutes, we've been focusing on your ankles, there's

949
03:20:04.239 --> 03:20:19.360
still that sensation of comfort in your thighs, and this

950
03:20:19.600 --> 03:20:28.799
that movement of energy because the thighs hold lots of

951
03:20:28.879 --> 03:20:35.079
different sensations. Of course, there's the muscles, the big straw

952
03:20:35.239 --> 03:20:48.159
muscles that we have in our thighs. But the skin

953
03:20:49.200 --> 03:20:53.680
on the outside of the thighs, as in the outside

954
03:20:53.719 --> 03:21:03.079
of all of our body, can be very sensitive, sensitive

955
03:21:03.239 --> 03:21:17.319
to the touch, sensitive to temperature, and inside your thighs

956
03:21:18.719 --> 03:21:23.520
the bones, there's the muscle, there's the blood, vessels, the

957
03:21:23.719 --> 03:21:29.680
arch trees, it's all this stuff that's inside your thighs.

958
03:21:33.559 --> 03:21:36.719
And I guess sometimes it'd be nice if you could

959
03:21:36.760 --> 03:21:42.799
actually put your fingers inside your thighs and a message,

960
03:21:44.479 --> 03:21:48.079
so you can message on the outside, of course, but

961
03:21:48.120 --> 03:21:51.280
to be able to get deep into the muscles and

962
03:21:51.319 --> 03:21:56.479
to be able to just message inside your thighs, message

963
03:21:56.479 --> 03:22:04.600
in the bones of your leg, massage in or the

964
03:22:04.719 --> 03:22:15.360
veins and just gently healing your thighs, and you could

965
03:22:15.440 --> 03:22:23.280
move down massaging inside your knees, just message in those bones,

966
03:22:24.239 --> 03:22:31.319
but with healing fingertips, spreading that healing energy deep into

967
03:22:31.360 --> 03:22:40.840
the joints of your knees. Of course, there's the back

968
03:22:41.040 --> 03:22:45.959
of your your knee, you know, the inside crease where

969
03:22:46.000 --> 03:22:53.479
your knee is. It's a very sensitive area. Very it

970
03:22:53.479 --> 03:22:57.520
feels very nice when you stroke it. That might be

971
03:22:57.520 --> 03:23:01.600
because it's an area that's not really touched very often.

972
03:23:03.520 --> 03:23:10.440
It's almost like a hidden part, that crease in your legs.

973
03:23:10.479 --> 03:23:17.559
It's almost it's like a part that has a sensitivity,

974
03:23:17.600 --> 03:23:28.120
which is a little bit different. Of course, it's protected

975
03:23:28.159 --> 03:23:39.520
by your legs. So you can imagine putting your fingers

976
03:23:39.559 --> 03:23:49.000
into that crease in your legs, that fold in between

977
03:23:49.040 --> 03:23:54.120
your legs. You can just massage with your fingertips. Imagine

978
03:23:54.120 --> 03:24:05.200
your fingertips going inside, massage in the muscle tissue you

979
03:24:05.239 --> 03:24:11.760
can cause, field the bones of your knees, healing through

980
03:24:11.760 --> 03:24:24.520
your fingertips, and then as you go down to your

981
03:24:24.520 --> 03:24:27.200
calf muscles. Now that's the part I'd like to be

982
03:24:27.280 --> 03:24:33.680
able to really put my fingertips deep inside my calf muscles,

983
03:24:35.120 --> 03:24:44.920
massage in every single tissue of that muscle, healing every part.

984
03:24:50.879 --> 03:24:57.000
And then doing the same for my shins, massage in

985
03:24:57.120 --> 03:25:04.719
and gently stroking the bones, gently stroking them, healing in

986
03:25:04.760 --> 03:25:11.959
a loving way, because they deserve to be treated as

987
03:25:12.040 --> 03:25:16.040
the precious bones that they are. Because our legs are

988
03:25:16.079 --> 03:25:21.520
so precious as in all the other parts of our body,

989
03:25:22.399 --> 03:25:36.280
and more precious than any jure on the planet. When

990
03:25:36.319 --> 03:25:47.360
you start to think about your legs in this way,

991
03:25:48.680 --> 03:25:55.360
it can change your perspective. It might sound a bit

992
03:25:58.440 --> 03:26:02.719
a bit silly to start with the idea of having

993
03:26:03.600 --> 03:26:13.639
love for your legs, showing appreciation for your thighs, wanting

994
03:26:13.719 --> 03:26:17.840
to be able to put your hands in your thighs,

995
03:26:19.879 --> 03:26:26.319
massage the muscles and the bones, and to get your

996
03:26:26.319 --> 03:26:35.040
fingers deep in there, releasing all tension, just to show

997
03:26:36.760 --> 03:26:44.120
how much you care about your legs, how much you

998
03:26:44.239 --> 03:26:52.840
care for what your legs do for you regularly, your knees,

999
03:26:53.079 --> 03:27:05.920
your calves, your ankles, the strength of your ankles, considering

1000
03:27:06.079 --> 03:27:10.639
how thin they are compared to the rest of your legs,

1001
03:27:10.760 --> 03:27:24.479
especially your thighs, yet they're so strong, so flexible, absolutely

1002
03:27:24.719 --> 03:27:36.520
amazing things. Your ankles are truly a gift because of

1003
03:27:36.559 --> 03:27:47.879
what they do for you, supporting all that weight, regardless

1004
03:27:47.920 --> 03:27:51.959
of how what weight you are, even if you only

1005
03:27:52.319 --> 03:27:58.399
ate stone's still a lot of weight for these little ankles.

1006
03:28:00.200 --> 03:28:06.040
H Now I'm a lot heavier than eight stone, double that,

1007
03:28:09.680 --> 03:28:18.799
Yet my ankles support my body all the time, orthough

1008
03:28:18.799 --> 03:28:21.600
they do give off a sigh of relief when I

1009
03:28:21.680 --> 03:28:32.360
sit down, have my whole legs, do my feet, feet,

1010
03:28:32.399 --> 03:28:58.399
also go and my toes clap. I'm so happy your legs,

1011
03:28:59.760 --> 03:29:07.159
who really are amazing. And I know that talk about

1012
03:29:07.600 --> 03:29:13.440
talking about your legs is probably possibly among the most

1013
03:29:14.360 --> 03:29:21.719
most boring things I've ever heard anyone say. Possibly, but

1014
03:29:22.000 --> 03:29:29.040
boring or not, everything I said is true. Your legs

1015
03:29:29.479 --> 03:29:49.520
are amazing. Your legs deserve not just respect, they deserve

1016
03:29:49.600 --> 03:30:02.079
to relax deeply. They deserve to take some time out

1017
03:30:02.559 --> 03:30:26.479
of the day to just let go completely. Your legs

1018
03:30:31.479 --> 03:30:44.760
really can relax. And because the legs are so such

1019
03:30:44.799 --> 03:30:49.360
a most you know, very important part of your body.

1020
03:30:50.600 --> 03:30:53.239
When you relax your legs, the rest of your body

1021
03:30:53.879 --> 03:31:12.639
also naturally follows in that journey of comfort. I can

1022
03:31:12.719 --> 03:31:17.719
feel it in my hips. My hips feel really loose,

1023
03:31:20.959 --> 03:31:25.319
and also in my lower back as well. My lower

1024
03:31:25.360 --> 03:31:30.920
back really feels it feels stretched, even though I'm just

1025
03:31:31.000 --> 03:31:37.280
sitting in a chair and there's no stretching as far

1026
03:31:37.280 --> 03:31:40.440
as I'm aware that I'm doing. It's almost as if

1027
03:31:40.440 --> 03:31:44.399
the muscles are just relaxed so much that there is

1028
03:31:44.520 --> 03:31:53.040
a natural stretch as the tension has reduced a lot.

1029
03:32:09.360 --> 03:32:12.440
And I'm now going to count down from ten down

1030
03:32:12.479 --> 03:32:23.840
to one, and you can continue to fill wonderfully relaxed.

1031
03:32:27.639 --> 03:33:10.799
Ten nine, eight, seven, six, five four three two. Why relaxed?

1032
03:33:18.639 --> 03:33:22.479
So I'm just going to count down from five down

1033
03:33:22.520 --> 03:33:27.000
to one. And as a countdown, if you just focus

1034
03:33:27.040 --> 03:33:35.000
on the numbers, just the numbers counting down, and notice

1035
03:33:35.879 --> 03:33:43.920
how you feel in this moment as you hear the

1036
03:33:44.000 --> 03:33:52.120
numbers counting down, knowing that those numbers counting down represent

1037
03:33:53.079 --> 03:34:02.159
you feeling calmer, not just in your body, but also

1038
03:34:04.399 --> 03:34:11.040
relaxing your mind. I just notice how you feel. There's

1039
03:34:11.120 --> 03:34:16.920
nothing to do, there's nothing to say, there's nothing to

1040
03:34:17.000 --> 03:35:09.360
think about, starting with number five, four three two. And

1041
03:35:09.520 --> 03:35:22.040
as you notice the gradual letting go the tension in

1042
03:35:22.120 --> 03:35:29.360
your body, you may also begin to notice and be

1043
03:35:29.479 --> 03:35:38.319
aware of how your mind is starting to slow down.

1044
03:35:40.760 --> 03:35:47.159
This is just a natural thing that happens. It's not

1045
03:35:47.319 --> 03:35:52.559
really a special procedure. It's just natural because as your

1046
03:35:53.799 --> 03:35:59.719
body relaxes, your mind also starts to relax and a

1047
03:35:59.840 --> 03:36:03.280
more more your mind relaxes, the more your body relaxes.

1048
03:36:03.360 --> 03:36:14.000
It's just a continuous circle of relaxation. And is that

1049
03:36:15.159 --> 03:36:23.000
calmness that comes from relative quietness. You know, even even

1050
03:36:23.040 --> 03:36:30.079
if there's background sounds either your side online, it's still

1051
03:36:30.520 --> 03:36:35.840
going to be quite calm. You know, you haven't got

1052
03:36:35.840 --> 03:36:41.000
the television on, there's no music in the background unless

1053
03:36:41.040 --> 03:36:48.479
you're listening to the recording. With music, of course, you're

1054
03:36:48.639 --> 03:36:50.760
very likely not going to be sitting in a room

1055
03:36:50.799 --> 03:36:55.440
with other people. Of course you might be, but generally

1056
03:36:55.559 --> 03:36:58.719
it's more ideal if you can do this on your own,

1057
03:37:00.399 --> 03:37:10.559
so no distractions, and when you stop thinking about stuff,

1058
03:37:17.040 --> 03:37:27.319
relaxation automatically rises, a sense of comfort starts to grow,

1059
03:37:31.799 --> 03:37:38.760
and without trying to build it up into something fantastical

1060
03:37:38.879 --> 03:37:50.680
or something magical, this is just a natural process, something

1061
03:37:50.799 --> 03:38:01.000
that's easy to accomplish. In fact, it's almost you know,

1062
03:38:01.079 --> 03:38:07.959
the sense of relaxing completely happens really when you put

1063
03:38:08.120 --> 03:38:12.040
no effort into it. It's not something that you can

1064
03:38:12.079 --> 03:38:23.760
really force. It's something that happens naturally. And part of

1065
03:38:24.120 --> 03:38:35.079
the process of this recording and others is simply two

1066
03:38:35.959 --> 03:38:46.440
allow you to take advantage of this space. This time,

1067
03:38:49.239 --> 03:39:01.000
it's just let go to just be here, be in

1068
03:39:01.159 --> 03:39:16.719
tune with how you feel, yet with the intention of

1069
03:39:16.879 --> 03:39:28.000
wanting to relax deeply and maybe even to fall asleep,

1070
03:39:29.120 --> 03:39:34.399
depending on what it is that you wish for yourself

1071
03:39:36.079 --> 03:39:51.159
in this moment. As we know, relaxing is the majority

1072
03:39:52.360 --> 03:39:56.879
of the process of falling asleep. The actual falling asleep

1073
03:39:56.920 --> 03:40:03.879
part is the tiny bit at the end. The deeper

1074
03:40:05.000 --> 03:40:27.440
relaxed you become, the easier you find yourself drifting. You

1075
03:40:27.520 --> 03:40:35.719
can also, if you choose, stay focused on my voice

1076
03:40:36.319 --> 03:41:07.879
and really enjoy the process, gradually relaxing each muscle in

1077
03:41:07.920 --> 03:41:35.280
your body effortlessly and just observing the sensation of letting

1078
03:41:35.399 --> 03:41:51.040
go completely. This time, I'm going to count from six

1079
03:41:52.040 --> 03:42:04.120
down to one, and you can notice your mind calming

1080
03:42:04.399 --> 03:42:16.959
down more with each number that you hear me say, naturally,

1081
03:42:18.000 --> 03:44:30.239
feeling calm and slow and peaceful. Six, five, four, three

1082
03:44:30.559 --> 03:45:27.399
two four, being aware of how your mind has slowed

1083
03:45:29.520 --> 03:45:55.959
right down, sinking deeply into relaxation. And as you focus

1084
03:45:56.079 --> 03:46:04.639
on your mind, you may notice that there are some

1085
03:46:05.319 --> 03:46:14.719
thoughts still there, maybe some stubborn thoughts that for some

1086
03:46:14.959 --> 03:46:28.040
reason perhaps need your attention. That's what you can do

1087
03:46:28.159 --> 03:46:45.840
is send love to those thoughts. Sprinkle those thoughts with

1088
03:46:46.040 --> 03:46:51.760
love like all petals from a flower. Just sprinkle it

1089
03:46:51.840 --> 03:46:59.440
over them, petals filled with love towards those thoughts, to

1090
03:46:59.600 --> 03:47:06.319
let those thoughts know that you're not abandoned in them.

1091
03:47:07.159 --> 03:47:15.000
You just need them. You require them to just calm down,

1092
03:47:17.239 --> 03:47:34.680
slow down, quiet down for now. So as you focus

1093
03:47:34.760 --> 03:47:40.079
on those remaining thoughts as we count down this time

1094
03:47:40.159 --> 03:47:48.639
from seven down to one. With each number, just imagine

1095
03:47:48.760 --> 03:48:04.920
sprinkling those flower petals of love kindness grated over those thoughts,

1096
03:48:09.959 --> 03:48:16.200
which will allow them to just melt away and relax deeply.

1097
03:48:20.319 --> 03:48:34.799
With every number, those thoughts will become more and more relaxed,

1098
03:48:40.360 --> 03:51:10.280
starting with number seven, six, five, four, three, two one.

1099
03:51:11.479 --> 03:51:28.520
And as you now notice how relaxed your feeling in

1100
03:51:28.559 --> 03:51:50.159
your body, we're going to focus on your hands, because

1101
03:51:50.239 --> 03:51:56.479
the more relaxed your hands are, the more relaxed your

1102
03:51:56.559 --> 03:52:17.360
body and mind are. And there you focus on your

1103
03:52:17.520 --> 03:52:27.760
hands and your fingers. There's nothing needed to be done.

1104
03:52:28.680 --> 03:52:33.799
There's no clenching of fists or tents in the fingers

1105
03:52:33.879 --> 03:52:47.600
or anything like that. It's just noticing and focusing on

1106
03:52:47.639 --> 03:53:15.959
your hands, noticing how they feel. Because the more relaxed

1107
03:53:16.280 --> 03:53:26.000
your hands fell, the calmer your mind feels, and the

1108
03:53:26.280 --> 03:53:46.000
more comfort you feel throughout your body. You may have

1109
03:53:49.799 --> 03:54:32.959
already noticed you mind is starting to dress faince just

1110
03:54:33.120 --> 03:54:50.319
on your hands and fingers, allowing them to experience a

1111
03:54:50.520 --> 03:54:58.600
real deepening of that relaxation in your hands and fingers,

1112
03:55:04.479 --> 03:55:26.879
more and more relaxed. With each number from eight down

1113
03:55:26.959 --> 03:55:39.840
to one. You can almost feel that healing and relaxing

1114
03:55:40.280 --> 03:55:56.639
energy spreading into your hands and fingers, becoming year more

1115
03:55:58.559 --> 03:56:21.520
relaxing with each number going down eight down to one, drifting,

1116
03:56:25.200 --> 03:58:52.239
drifting again starting with number eight, seven, six, five, four,

1117
03:59:11.760 --> 04:00:38.760
three two, just being here now, nothing to think about,

1118
04:00:40.479 --> 04:00:52.120
nothing to do, nothing to say, and everything just feels calmer.

1119
04:00:56.520 --> 04:01:04.079
And this is your natural state of being. This is

1120
04:01:04.239 --> 04:01:10.920
how you just normally feel when you take away all

1121
04:01:10.959 --> 04:01:17.959
of that other stuff that we add, you know, things

1122
04:01:18.000 --> 04:01:33.399
like stress and worrying and overthinking and anxiety, tension, just

1123
04:01:33.680 --> 04:01:40.280
generally thinking about stuff. When you take that away, which

1124
04:01:40.319 --> 04:01:49.520
is what we do what we do now, you're left

1125
04:01:49.639 --> 04:02:00.600
with a real sense of peacefulness which comes to you

1126
04:02:00.799 --> 04:02:14.760
very quickly because ultimately it's just a feeling, a feeling

1127
04:02:15.799 --> 04:02:23.000
of comfort. It's almost as if you've gone inside yourself

1128
04:02:23.040 --> 04:02:34.719
and you've found a special place where everything is peaceful,

1129
04:02:37.600 --> 04:02:43.120
a place where you can feel relaxed and your natural

1130
04:02:45.159 --> 04:02:51.520
sense of comfort, a place where you can be you,

1131
04:02:56.200 --> 04:03:03.639
where you can accept yourself who you are, a place

1132
04:03:03.680 --> 04:03:13.879
where you're not trying to please anybody else ever, a

1133
04:03:14.000 --> 04:03:22.600
place where you can actually not just love yourself, but

1134
04:03:24.040 --> 04:03:31.360
in some ways more importantly, you can like yourself appreciate

1135
04:03:32.840 --> 04:03:48.079
who you are. That sense of gratitude is in the

1136
04:03:48.120 --> 04:04:00.000
air all around you. That's also a place where you

1137
04:04:01.440 --> 04:04:09.440
can actually feel the healing energy soaking into your body.

1138
04:04:16.040 --> 04:04:27.440
Healing energy soaking into your body, and that healing energy

1139
04:04:27.799 --> 04:04:38.120
spreads through your veins, traveling to each and every single

1140
04:04:38.520 --> 04:04:49.079
part of your body, and you start to realize that

1141
04:04:49.239 --> 04:04:56.559
actually that healing energy, it's not just entered into your brain,

1142
04:04:59.360 --> 04:05:09.360
it's become part of your brain, and that spinal fluid

1143
04:05:11.520 --> 04:05:22.520
is now mixed with heathing energy, not just allowing you

1144
04:05:22.559 --> 04:05:30.639
to feel so much more relaxed and healthy in this moment,

1145
04:05:35.079 --> 04:05:44.559
but also you start to realize that actually, what's happening

1146
04:05:44.719 --> 04:05:53.319
now with that heathing, relaxing energy spreading through your body,

1147
04:05:55.200 --> 04:06:06.040
it's actually changing your life. It's actually changing the way

1148
04:06:06.120 --> 04:06:12.719
you're going to feel not just now, but tomorrow and

1149
04:06:12.840 --> 04:06:21.799
the next day. As your health improves, not just your

1150
04:06:21.840 --> 04:06:29.680
physical health but your mental health. Things that used to

1151
04:06:29.799 --> 04:06:35.920
bother you in the past, for some reason, no longer

1152
04:06:37.239 --> 04:06:43.760
have the effect that they used to because something has

1153
04:06:44.200 --> 04:06:57.280
changed deep within you. Maybe things that used to cause

1154
04:06:57.360 --> 04:07:09.360
you to feel anger no longer have that power to

1155
04:07:09.479 --> 04:07:15.159
control you the way they seem to be able to before.

1156
04:07:18.799 --> 04:07:29.760
As you realize that you're the one who decides what

1157
04:07:29.920 --> 04:07:41.680
affects you, you're the one who decides to feel relaxed

1158
04:07:42.479 --> 04:07:55.399
and calm when you choose to enjoy noticing these natural

1159
04:07:56.319 --> 04:08:10.680
developments of healing, continuing to grow and improve your life

1160
04:08:11.040 --> 04:08:22.920
day by day, including of course, your ability to relax

1161
04:08:23.520 --> 04:08:39.079
so much easier. And sleeping is the most natural thing

1162
04:08:39.360 --> 04:08:49.360
in the world to you, because falling asleep is something

1163
04:08:49.520 --> 04:09:00.399
that you've done so many times in your life, and

1164
04:09:00.520 --> 04:09:04.479
you know that you were born, as we all were,

1165
04:09:05.120 --> 04:09:15.319
with the ability to fall asleep naturally. We were born

1166
04:09:16.440 --> 04:09:26.879
with that ability to just drift off into a deep,

1167
04:09:28.120 --> 04:09:39.959
healing sleep. Even when we're kids, sometimes will fall asleep

1168
04:09:40.000 --> 04:09:44.920
when we don't even want to try to stay awake.

1169
04:09:46.239 --> 04:09:49.760
Maybe it's a birthday in the morning, or it's Christmas

1170
04:09:49.879 --> 04:09:53.680
or holiday or something we look forward to. We don't

1171
04:09:53.719 --> 04:09:58.319
want to go to sleep, But the more we want

1172
04:09:58.360 --> 04:10:03.600
to stay awake, the more we just start to drift.

1173
04:10:07.719 --> 04:10:11.719
And the more you fight drifting, the more you try

1174
04:10:11.760 --> 04:10:16.920
and stop yourself and drift in asleep. The deeper and

1175
04:10:17.120 --> 04:10:28.760
stronger that drifting becomes. Because we're born not just with

1176
04:10:28.920 --> 04:10:35.360
the need to relax deeply and to naturally fall asleep,

1177
04:10:38.559 --> 04:10:51.920
but it's our birthright, it's part of our DNA, and

1178
04:10:52.120 --> 04:10:57.799
sometimes as we get older in life, perhaps at times

1179
04:10:58.520 --> 04:11:10.280
we have forgotten and that relaxing completely. It's not only

1180
04:11:11.479 --> 04:11:35.079
a wonderfully pleasant experience, it's also really easy. It's very,

1181
04:11:35.760 --> 04:11:42.120
very easy to let go, because that's all it is.

1182
04:11:42.200 --> 04:11:57.000
It's just deciding to let go. And when you press

1183
04:11:57.159 --> 04:12:05.360
the play button on my recordings, you have given permission

1184
04:12:07.680 --> 04:12:15.440
for my voice to relax you. When you press that

1185
04:12:15.600 --> 04:12:25.079
play button, you've given me permission for my words to

1186
04:12:25.239 --> 04:12:39.840
affect you in a positive, only a positive way, opening

1187
04:12:39.920 --> 04:13:03.280
up your mind to useful and healing suggestions that can

1188
04:13:03.479 --> 04:13:15.719
have such an amazing effect on how you feel right now,

1189
04:13:20.280 --> 04:13:30.120
as well as those changes that continue long after the

1190
04:13:30.239 --> 04:13:41.600
recording ends. Those changes within you to continue to flourish

1191
04:13:41.719 --> 04:13:56.360
and grow, transforming your life in a positive, beautiful way,

1192
04:13:59.399 --> 04:14:06.559
allow you to move forward in your life in the

1193
04:14:06.600 --> 04:14:23.920
direction that you choose for yourself. And this feeling, this

1194
04:14:24.120 --> 04:14:39.799
feeling that you can experience of safety, comfort, calmness just

1195
04:14:40.000 --> 04:14:53.639
feels so nice. It's such a healthy place to be,

1196
04:15:01.520 --> 04:15:15.319
and that positivity grows within you each and every day.

1197
04:15:18.360 --> 04:15:28.200
Moving forward, you're going to find that you're more relaxed

1198
04:15:30.520 --> 04:15:42.879
physically and in your mind is more relaxed. And it's

1199
04:15:42.920 --> 04:15:48.520
not that you're thinking slower. It's just that your mind

1200
04:15:48.559 --> 04:16:00.239
will be less clogged up with unnecessary negativity because is

1201
04:16:00.280 --> 04:16:10.120
from now on, your mind rejects negativity. From now on,

1202
04:16:10.639 --> 04:16:21.479
you're going to start noticing when negativity arises, and you

1203
04:16:21.559 --> 04:16:35.360
can just say stop, stop, and that negativity will turn

1204
04:16:35.440 --> 04:16:55.840
around and leave you alone. Stop and that negativity will disappear.

1205
04:17:03.959 --> 04:17:10.479
And as you notice that you feel way more relaxed

1206
04:17:11.879 --> 04:17:27.280
than you probably expected, you can now congratulate yourself because

1207
04:17:27.440 --> 04:17:33.840
you're the person that has done this. You are the

1208
04:17:33.959 --> 04:17:39.040
one that has opened your mind up to the simple

1209
04:17:39.239 --> 04:17:47.200
facts that you can feel more relaxed in your body

1210
04:17:47.840 --> 04:17:57.120
and in your mind. You've opened your mind up to

1211
04:17:59.440 --> 04:18:05.159
the birth right of being able to just fall asleep

1212
04:18:05.520 --> 04:18:21.000
easily when you choose. And that's a nice feeling. Don't

1213
04:18:21.040 --> 04:18:32.239
you think it feels nice? Doesn't it to feel calm?

1214
04:18:32.520 --> 04:18:37.159
All that healing energy is spreading through your body and

1215
04:18:37.280 --> 04:18:49.559
your mind to spend time in a special place where

1216
04:18:52.440 --> 04:19:06.120
negativity can no longer enter. Negativity is banned. It's bad,

1217
04:19:07.520 --> 04:19:14.319
it's not allowed entry doesn't it doesn't. This doesn't deserve

1218
04:19:14.399 --> 04:19:21.959
to be here. It doesn't belong here. Negativity has no

1219
04:19:22.239 --> 04:19:37.360
place in your life, which makes room for more comfort,

1220
04:19:39.319 --> 04:20:09.319
more heathing, more relaxation, more peace. It feels nice, doesn't it?

1221
04:20:09.760 --> 04:20:33.799
Just the leto with everything. I'm gonna count down now

1222
04:20:33.879 --> 04:20:42.120
from twenty down to one. You can continue to relax.

1223
04:20:44.280 --> 04:20:55.840
If you choose, you can drift to sleep. With every

1224
04:20:56.000 --> 04:21:07.680
number you hear me say, you can fill twice as relaxed,

1225
04:21:10.680 --> 04:21:20.920
or if you choose, you can feel twice a sleepy

1226
04:21:21.719 --> 04:23:27.159
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,

1227
04:23:35.559 --> 04:24:25.200
five four. This is your time to just take a break,

1228
04:24:26.079 --> 04:24:42.559
your time to relax, to allow your mind to slow down,

1229
04:24:45.799 --> 04:24:59.879
to give yourself permission to take a break from everything.

1230
04:25:04.719 --> 04:25:09.120
En you're the only person that can make that decision.

1231
04:25:11.959 --> 04:25:14.719
You're the only person that can actually tell your mind

1232
04:25:19.479 --> 04:25:43.840
to just relax, to just take some time off so

1233
04:25:43.879 --> 04:25:48.760
that you can focus on your body, getting in touch

1234
04:25:49.040 --> 04:26:03.799
with how you feel physically, and in the process of

1235
04:26:06.520 --> 04:26:11.280
this body scan, where you focus on different parts of

1236
04:26:11.319 --> 04:26:22.159
your body, those parts that you focus on and observe,

1237
04:26:25.079 --> 04:26:33.479
even though you're not purposely requesting for those parts of

1238
04:26:33.520 --> 04:26:41.079
your body to relax, it's kind of expected. You expect

1239
04:26:42.399 --> 04:26:50.120
when you listen to my voice to feel more relaxed naturally,

1240
04:26:55.600 --> 04:27:04.079
because when you're listening to me, your attention is focused

1241
04:27:05.760 --> 04:27:16.959
on my words, and as my words guide you to

1242
04:27:17.120 --> 04:27:29.520
focus on those parts of your body, your focus increases,

1243
04:27:36.600 --> 04:27:53.280
which actually calms your mind. And when your mind calms down,

1244
04:27:57.799 --> 04:28:19.920
your body relaxes. And when your body calms down, your

1245
04:28:20.040 --> 04:28:36.920
mind relaxes. And even though we've not really started the

1246
04:28:37.040 --> 04:28:49.799
focus on your body, you can already feel that healing

1247
04:28:50.000 --> 04:29:04.479
energy spreading through your body, pushing out stress and tension,

1248
04:29:08.600 --> 04:29:15.920
healing All the parts of your body, including your skin,

1249
04:29:17.040 --> 04:29:24.040
your bones, your blood, all of your organs inside your body,

1250
04:29:25.360 --> 04:29:32.159
all of the muscles, all of the fat, all of everything,

1251
04:29:34.000 --> 04:29:45.959
every hair on your body is filled with that healing energy.

1252
04:29:48.200 --> 04:30:03.959
And when your brain fills with that healing energy, the

1253
04:30:04.159 --> 04:30:28.600
feeling of comfort of relaxation increases, deeply increases in a

1254
04:30:28.680 --> 04:30:48.200
way that your mind starts to feel perhaps bit drowsy

1255
04:30:48.840 --> 04:30:59.399
because it's not needed, and it may start to drift

1256
04:31:08.200 --> 04:31:15.079
if that's what's needed. So if you're listening to this

1257
04:31:16.920 --> 04:31:21.200
and what you need is deep relaxation, that's what you'll get.

1258
04:31:23.360 --> 04:31:30.319
If what you need is to fall asleep naturally and

1259
04:31:30.440 --> 04:31:39.079
easily as your mind drifts, that's also what will happen.

1260
04:31:44.719 --> 04:31:52.479
Because by pressing that play button on the podcast and

1261
04:31:52.760 --> 04:31:59.120
listening to me, you give permission for your body and

1262
04:31:59.200 --> 04:32:11.239
your mind. In fact, you give the command to your

1263
04:32:11.280 --> 04:32:22.639
body and your mind to relax deeply and to drift

1264
04:32:22.719 --> 04:32:31.680
off to sleep if that's what you want or need.

1265
04:32:39.319 --> 04:32:49.079
And as I focus on the different parts of your body,

1266
04:32:49.959 --> 04:32:58.799
you may start to just drift. And then you come

1267
04:32:58.879 --> 04:33:04.159
back again and you hear me talking, and I'm focusing

1268
04:33:04.279 --> 04:33:13.799
on a different part of your body, and you may

1269
04:33:14.799 --> 04:33:23.759
find yourself drifting, but you don't realize you're drifting until

1270
04:33:23.799 --> 04:33:31.080
you stop drifting and you're alert again to my voice.

1271
04:33:31.720 --> 04:33:37.720
Focusing on a different part of your body starts to

1272
04:33:37.799 --> 04:33:48.680
relax even deeper, because that drifting is basically you already

1273
04:33:50.959 --> 04:34:00.840
in the sleep zone. And the more you drift, the

1274
04:34:01.000 --> 04:34:10.720
longer you drift, and the longer you drift Eventually that

1275
04:34:10.919 --> 04:34:21.159
drifting continues into sleep, and that's the last you remember

1276
04:34:23.200 --> 04:34:31.400
until you wake up in your own time, when you

1277
04:34:31.680 --> 04:34:40.439
experience the right amount of sleep. Fear because when you do,

1278
04:34:42.319 --> 04:34:53.360
and if you do fall asleep, it's extremely pleasant, so relaxing,

1279
04:34:56.360 --> 04:35:16.599
so deep, healing sleep. It feels so nice to relax

1280
04:35:16.880 --> 04:35:26.479
into your own body and mind as you feel that

1281
04:35:27.639 --> 04:35:41.200
heating energy is spreading through you. Relaxing, news so deeply, relaxing,

1282
04:35:41.520 --> 04:35:58.400
use so so deeply. As we start to focus on

1283
04:35:58.479 --> 04:36:21.159
your eyes, moving down to your jaw, down to your neck,

1284
04:36:28.639 --> 04:37:16.880
your shoulders, arms, hands, fingers, you chest, stumbach, your back,

1285
04:37:23.439 --> 04:38:21.880
your spine, your hips, your legs, your feet, toes and feeding, feeting,

1286
04:38:22.799 --> 04:38:35.880
spreading and growing inside your body, feeling you up. Now

1287
04:38:38.520 --> 04:38:48.680
let's focus again on parts of your body, focusing this

1288
04:38:48.880 --> 04:38:59.680
time on your forehead. Now on your mouth, your lips,

1289
04:39:01.639 --> 04:39:21.680
your tongue, the whole of your mouth. Focusing on your fingers.

1290
04:39:26.919 --> 04:39:31.520
Maybe you could move your fingers a little bit. You

1291
04:39:31.639 --> 04:39:47.279
can focus on each one individually, both hands, and even

1292
04:39:47.360 --> 04:39:52.840
though you focus on both of your hands now they

1293
04:39:52.880 --> 04:40:01.240
almost seem to just mount into one. Where is your

1294
04:40:01.360 --> 04:40:09.279
right hand starting your left hand end? Almost as if

1295
04:40:11.680 --> 04:40:26.400
we just mixed together. Now, focusing on your knees, just

1296
04:40:26.840 --> 04:40:49.360
noticing how your knees feel. Now, focusing on your elbows,

1297
04:40:52.040 --> 04:41:04.520
focusing on both of your elbows, just observing the feeling

1298
04:41:07.159 --> 04:41:39.119
of your elbows. Now focusing observing the back of your neck,

1299
04:41:49.040 --> 04:42:27.639
feeding that energy on the back of your neck, Observing

1300
04:42:29.040 --> 04:43:43.959
your ankles, being aware of physical sensations in your ankles,

1301
04:43:48.400 --> 04:44:07.479
noticin now your TOAs on both of your fee being

1302
04:44:07.599 --> 04:44:54.200
aware how you taste feel right now, nine too, then

1303
04:45:02.799 --> 04:45:43.759
how you entire body feels. Noticing your mind feels now,

1304
04:45:51.880 --> 04:46:34.560
letting go, letting go, letting go everything, letting go, letting go,

1305
04:46:42.159 --> 04:47:08.279
letting go everything you say. I'm going to start now,

1306
04:47:09.759 --> 04:47:11.919
and I'd like you just, first of all, just to

1307
04:47:11.959 --> 04:47:19.919
see yourself lying down on the message table, lying on

1308
04:47:19.959 --> 04:47:24.959
your front. Your head is supported, your arms are supported,

1309
04:47:29.479 --> 04:47:35.759
and you feel comfortable and breathing. It's really easy, and

1310
04:47:35.880 --> 04:47:42.759
you feel you feel confident in how you look as well.

1311
04:47:42.840 --> 04:47:47.799
So there's none of that issue of body problems or shyness,

1312
04:47:48.360 --> 04:47:56.520
because I'm a professional and this is a therapy session,

1313
04:47:57.319 --> 04:48:05.439
so none of that stuff matters whatsoever. This is about you.

1314
04:48:08.119 --> 04:48:14.439
This is about how you feel and how you can

1315
04:48:15.319 --> 04:48:21.799
enjoy that sense of comfort and relaxation that comes from

1316
04:48:22.360 --> 04:48:28.080
letting go and allowing my hands and my fingers to

1317
04:48:28.119 --> 04:48:39.599
relax you by a message your body. So I want

1318
04:48:39.599 --> 04:48:44.599
to start off just by placing my hands on the

1319
04:48:44.639 --> 04:48:49.599
back of your head, just gently, just you can feel

1320
04:48:49.680 --> 04:48:58.159
what my hands feel like really on you. So you

1321
04:48:58.200 --> 04:49:00.400
can maybe feel the warmth of my hand hands on

1322
04:49:00.439 --> 04:49:05.919
the back of your head. With my hands to the

1323
04:49:05.959 --> 04:49:10.159
side of your head, not pressing, but just holding there

1324
04:49:10.279 --> 04:49:16.119
very gently, maybe over your ears, and a little bit

1325
04:49:16.200 --> 04:49:20.919
on your face, just so you can feel my hands

1326
04:49:22.880 --> 04:49:35.919
so you can become accustomed to them. And now put

1327
04:49:36.000 --> 04:49:38.439
my hands on the back of your head again and

1328
04:49:38.599 --> 04:49:45.599
gently let them slide down onto the back of your neck.

1329
04:49:53.159 --> 04:50:03.159
You can feel my hands gently stroking the back of

1330
04:50:03.200 --> 04:50:09.799
your neck to start with, just so you can get

1331
04:50:09.880 --> 04:50:15.119
used to the feeling my hands on your skin, get

1332
04:50:15.200 --> 04:50:23.560
accustomed to realize that you're safe and it's all good,

1333
04:50:23.840 --> 04:50:33.439
it's all fine. And I'm going to start gently messaging

1334
04:50:34.200 --> 04:50:51.119
the muscles in the back of your neck with both hands. Now,

1335
04:50:51.119 --> 04:50:57.400
this is a very trusting situation really, because our necks

1336
04:50:57.479 --> 04:51:02.840
is so fragile. To have someone have their hands around

1337
04:51:02.880 --> 04:51:08.080
your neck in that way can sometimes be problematic for people,

1338
04:51:09.240 --> 04:51:13.720
which is why massages are quite good because it allows

1339
04:51:13.759 --> 04:51:24.439
you to relax and to get in touch with trust,

1340
04:51:28.000 --> 04:51:39.919
to feel peaceful and calm. And there's a massage the

1341
04:51:40.159 --> 04:51:48.200
sides of your neck gently moving from the bottom of

1342
04:51:48.240 --> 04:51:52.000
your neck. It would be sort of near where your

1343
04:51:52.000 --> 04:51:57.720
shoulders start, I guess all the way up to your jaw.

1344
04:51:59.479 --> 04:52:03.040
You is kind of area that side of your neck,

1345
04:52:05.759 --> 04:52:08.400
of course is a lot longer than the front of

1346
04:52:08.400 --> 04:52:24.560
your neck. And then message in the back of your neck,

1347
04:52:28.360 --> 04:52:37.159
especially that area where perhaps we hold tension, and as

1348
04:52:37.240 --> 04:52:41.919
that area's massage, you can actually feel a sense of

1349
04:52:42.040 --> 04:52:50.119
release in the back of your neck and maybe you

1350
04:52:50.240 --> 04:52:55.599
can breathe it out as well. Notice how it feels.

1351
04:52:55.799 --> 04:53:08.439
Notice how you feel. And then moving down to that

1352
04:53:08.639 --> 04:53:14.000
area between your neck and your shoulders, that musty area.

1353
04:53:16.680 --> 04:53:24.159
Starting to message that area on both sides. I mean,

1354
04:53:24.159 --> 04:53:26.520
this would be the area that a lot of people

1355
04:53:26.520 --> 04:53:29.400
would message if they were going to give you like

1356
04:53:29.479 --> 04:53:35.439
a shoulder message. Even that's not technically the shoulders, but

1357
04:53:35.560 --> 04:53:39.840
it's all the muscles that lead to the shoulders from

1358
04:53:39.880 --> 04:53:46.279
the neck and again that can hold tension and stress,

1359
04:53:47.479 --> 04:53:52.560
and when massaged sometimes a nice deep message is useful,

1360
04:53:55.560 --> 04:54:11.000
and you decide how deep that message is, and just

1361
04:54:11.200 --> 04:54:18.119
allow my knuckles just to dig in, to get to

1362
04:54:18.240 --> 04:54:28.279
those muscles and to read relaxed all the time being

1363
04:54:28.520 --> 04:54:46.040
firm yet gentle with you and just stroking down the

1364
04:54:46.240 --> 04:54:54.759
area to your actual shoulders, moving to the muscles of

1365
04:54:54.840 --> 04:55:05.959
your shoulders, and maybe initially just pulling up the shoulders

1366
04:55:06.000 --> 04:55:09.360
a little bit of the table just to give you

1367
04:55:09.439 --> 04:55:19.880
a little bit of a stretch, but very gently, and

1368
04:55:19.919 --> 04:55:22.520
you've got the muscles at the front of your shoulders

1369
04:55:23.200 --> 04:55:34.200
the sides of the back. Again, this is a part

1370
04:55:34.360 --> 04:55:39.720
that can really take quite a bit of pressure, quite

1371
04:55:39.759 --> 04:55:47.880
a bit of needing if if you wish to really

1372
04:55:49.680 --> 04:55:55.200
release the tension to really get into those muscles and

1373
04:55:58.840 --> 04:56:04.520
let your fingers in there, if you feel really nice.

1374
04:56:05.000 --> 04:56:12.599
Sometimes it's just being stroked gently or being massaged quite strongly,

1375
04:56:16.240 --> 04:56:25.680
it can all be beneficial to the realization put the

1376
04:56:25.759 --> 04:56:39.360
muscles in your shoulders. Now to move down your arms.

1377
04:56:45.840 --> 04:56:49.400
We do one arm at a time, starting with your

1378
04:56:49.520 --> 04:56:59.759
right arm. What I do is I just lift your

1379
04:56:59.840 --> 04:57:02.680
arm marp, just hold it to the side of you

1380
04:57:05.919 --> 04:57:12.279
that words still be attached, and I just message the

1381
04:57:12.400 --> 04:57:26.240
tops of your arms all the way down to your forearms,

1382
04:57:28.919 --> 04:57:52.880
into your wrists, gently messaging that parts, the softer part,

1383
04:57:52.919 --> 04:57:59.479
which is the under part of the arm, which leads

1384
04:57:59.520 --> 04:58:05.159
to the in your elbow, the inside. It's much more

1385
04:58:05.279 --> 04:58:25.000
sensitive skin. Sometimes just having that stroked, I feel really nice,

1386
04:58:25.439 --> 04:58:45.319
pleasurable and relaxing. Now moving down to your right hand,

1387
04:58:45.360 --> 04:58:57.479
just holding your hand in both of my hands, just

1388
04:58:57.599 --> 04:59:03.959
pressing gently on the back of your hand and stretching

1389
04:59:04.080 --> 04:59:15.200
your fingers ever slightly at the same time, pressing down

1390
04:59:15.240 --> 04:59:28.479
and massaging each finger, and then starting to massage the

1391
04:59:28.639 --> 04:59:41.319
palms of the hand. Just turning the hand gently, stretching

1392
04:59:41.400 --> 04:59:51.000
it gently, and actually having your hand held can really

1393
04:59:51.080 --> 04:59:58.599
be an emotional experience sometimes, even if it is a stranger,

1394
05:00:00.560 --> 05:00:04.240
so when you don't know very well, like a massage

1395
05:00:04.520 --> 05:00:18.000
person or a therapist, maybe because it's intimate and you

1396
05:00:18.080 --> 05:00:30.880
can feel nice, you can feel safe. And as I

1397
05:00:30.959 --> 05:00:39.560
put that right arm back down where it was, we're

1398
05:00:39.560 --> 05:00:46.400
gonna do the same with your left arm, exactly the same.

1399
05:00:51.040 --> 05:00:55.799
Massage in the muscles in your arm all the way

1400
05:00:55.840 --> 05:01:09.520
down to your wrist, stroking the inside of your arm,

1401
05:01:09.560 --> 05:01:23.119
just being gentle or as firm as you require, and

1402
05:01:23.159 --> 05:01:39.560
then massaging your left hand, stretching the fingers, gently massaging

1403
05:01:39.840 --> 05:01:55.279
the palm of your left hand, and you can feel

1404
05:01:55.639 --> 05:02:23.479
so so relaxing, so comforting, and I just rest your

1405
05:02:23.560 --> 05:02:37.520
left down, back down. Start to message your back, the

1406
05:02:37.639 --> 05:02:49.200
biggest part of your body, starting at the top, starting

1407
05:02:49.240 --> 05:02:52.840
again where we already have been, the area at the

1408
05:02:52.880 --> 05:02:59.560
top in between his shoulders, near your neck. Going back

1409
05:03:00.240 --> 05:03:05.759
a message in that area again, but this time moving downwards,

1410
05:03:12.119 --> 05:03:17.880
taking a downward stroke to the middle of your back,

1411
05:03:20.279 --> 05:03:26.439
working from the outside inwards. It's a massage in the

1412
05:03:28.040 --> 05:03:37.680
your back, but the outside of your back, the parts

1413
05:03:40.319 --> 05:03:53.200
where your arms would maybe rest against, almost the path

1414
05:03:53.319 --> 05:04:06.720
that connects your front to your back. Just messaging down

1415
05:04:08.880 --> 05:04:18.240
firmly but gently, as firm as you want, moving down,

1416
05:04:18.400 --> 05:04:22.000
and then moving across a little bit, and moving all

1417
05:04:22.000 --> 05:04:28.319
the way down again, being very gentle yet firm as

1418
05:04:28.400 --> 05:04:40.040
you choose. Eventually we get to the spine. We can

1419
05:04:40.119 --> 05:04:44.959
massage the muscles on either side of your spine, from

1420
05:04:45.040 --> 05:04:50.639
the top of your neck all the way down to

1421
05:04:50.759 --> 05:05:00.159
your lower back. We can do that a few times.

1422
05:05:02.599 --> 05:05:10.040
Sometimes people use the knuckle or the you know, two

1423
05:05:10.159 --> 05:05:16.000
fingers and just go your side of the spine almost

1424
05:05:16.400 --> 05:05:19.479
just push down, go all the way down to the

1425
05:05:19.479 --> 05:05:28.119
bottom of the spine, each time releasing tension and opening

1426
05:05:28.200 --> 05:05:37.360
up the body, stretching your body so that you feel

1427
05:05:38.000 --> 05:05:55.479
more relaxed but at the same time rejuvenated. And now

1428
05:05:55.520 --> 05:06:02.560
I'm going to move to one side, to your right side,

1429
05:06:04.200 --> 05:06:09.080
and from the bottom of your ribs to your pelvis,

1430
05:06:09.799 --> 05:06:16.040
I'm going to massage that area of your back. I'll

1431
05:06:16.159 --> 05:06:19.200
stretch over the other side and i will pull the

1432
05:06:19.279 --> 05:06:26.119
muscles gently and massage and push from one end that

1433
05:06:26.360 --> 05:06:30.639
side or the way to my side to the middle

1434
05:06:30.680 --> 05:06:36.439
of fact to where your spine is. Massaging that side

1435
05:06:36.439 --> 05:06:40.880
of your spine the opposite side to where I'm standing.

1436
05:06:43.200 --> 05:06:49.240
It's almost like kneading bread. There's that big area which

1437
05:06:49.319 --> 05:07:01.119
is firm yet lots there to massage. Potentially one of

1438
05:07:01.119 --> 05:07:07.759
the most important places to actually have a message because

1439
05:07:07.799 --> 05:07:13.759
you really feel it. You really feel the release and

1440
05:07:13.799 --> 05:07:22.000
the pleasure of having your lower back massaged. It releases

1441
05:07:22.360 --> 05:07:30.759
so much from your body that's not useful, starting a

1442
05:07:30.799 --> 05:07:36.919
healing process which will continue long after this recording is over.

1443
05:07:46.240 --> 05:07:49.080
The message in this part of your body not only

1444
05:07:49.200 --> 05:07:54.119
feels really good for you, it's actually fun to do

1445
05:07:55.400 --> 05:08:01.119
because it is, as I said, like kneading bread, it's

1446
05:08:01.119 --> 05:08:05.080
a part that you can really get hold of and

1447
05:08:05.200 --> 05:08:18.799
really message deeply. If that's your choice, then I'm going

1448
05:08:18.880 --> 05:08:20.919
to move over to the other side of your body

1449
05:08:21.360 --> 05:08:30.080
and do the same with the opposite part of your

1450
05:08:30.159 --> 05:08:37.200
lawer back, kneading and messaging from your sides all the

1451
05:08:37.279 --> 05:08:44.479
way to the middle of your back where your spine

1452
05:08:44.599 --> 05:08:58.360
is pressing and kneading firm and gentle at the same time.

1453
05:09:00.279 --> 05:09:12.919
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1454
05:09:13.159 --> 05:09:24.840
relaxation or mixed together. Plus there's that feeling from your

1455
05:09:24.880 --> 05:09:30.040
stomach as it's being stretched. Even though you're in your

1456
05:09:30.080 --> 05:09:34.360
stomach now, you can feel it being stretched because that

1457
05:09:34.560 --> 05:09:45.919
whole area is connected to your stomach. Now we're going

1458
05:09:46.000 --> 05:09:50.959
to move or move further up to your top of

1459
05:09:51.000 --> 05:09:57.319
your body, and we did the same this time, starting

1460
05:09:58.599 --> 05:10:04.880
with your upper back. Put my hands forward over and

1461
05:10:05.040 --> 05:10:12.439
mass massage in that area up to your spine, from

1462
05:10:12.479 --> 05:10:16.680
the side of your body up to your spine. So

1463
05:10:16.799 --> 05:10:23.159
some of that massage area, the muscle tissue or whatever

1464
05:10:23.319 --> 05:10:29.040
fatty tissue even will be possibly from your chest. There's

1465
05:10:29.080 --> 05:10:36.240
all connected chest and the back connect together. I'm going

1466
05:10:36.319 --> 05:10:39.919
to be massaging and just pulling some of that skin

1467
05:10:41.200 --> 05:10:50.560
from your side up and massaging that area of your

1468
05:10:50.639 --> 05:10:59.119
upper back all the way to your spine. And then

1469
05:10:59.119 --> 05:11:01.959
I'll move down a bit and I'll continue with the

1470
05:11:02.000 --> 05:11:08.799
middle of your back, doing exactly the same thing as

1471
05:11:08.919 --> 05:11:22.400
gentle or as deep as you choose. Now, I'll move

1472
05:11:22.560 --> 05:11:26.759
or the other side again and do the exact same

1473
05:11:26.880 --> 05:11:30.880
thing with the top of your back on the other side,

1474
05:11:31.919 --> 05:11:48.840
from pretty much underneath your arm area really to your spine,

1475
05:11:51.119 --> 05:11:58.000
and then continuing that all the way down, including your

1476
05:11:58.040 --> 05:12:15.400
lower your middle of your back. I'm gonna go to

1477
05:12:15.479 --> 05:12:22.119
your thighs, the backs of your thighs, and the sides

1478
05:12:22.200 --> 05:12:31.840
of your thighs, starting with your right leg. Massage in

1479
05:12:33.159 --> 05:12:42.400
the back and the sides of your thighs gently and firmly.

1480
05:12:44.520 --> 05:12:48.000
There's a lot of muscles there. It's an area that

1481
05:12:48.040 --> 05:12:52.279
can be very tense at times and maybe needs a

1482
05:12:52.279 --> 05:12:54.799
little bit more pressure than the rest of the body

1483
05:12:55.720 --> 05:13:03.520
that's up to you. You can gently stroke the back

1484
05:13:06.279 --> 05:13:10.680
of your legs where you know, opposite your knee joint

1485
05:13:11.959 --> 05:13:24.880
or underneath your knee joint, very sensitive, gentle area, and

1486
05:13:24.919 --> 05:13:32.319
then working down to your calf muscles. Massage in your

1487
05:13:32.319 --> 05:13:41.720
calf muscles thoroughly and deeply, if you choose, using both

1488
05:13:41.840 --> 05:14:00.520
hands and fingers, digging deep to your ankles, in the

1489
05:14:00.599 --> 05:14:07.439
back of your back of your ankles, just gently massage

1490
05:14:07.520 --> 05:14:19.279
in that area, maybe lifting the leg and stretching it

1491
05:14:19.360 --> 05:14:44.639
a little bit. Moving to the right foot, massaging the

1492
05:14:44.680 --> 05:14:51.639
bottom of your feet and the side of your feet

1493
05:14:58.799 --> 05:15:08.319
gently but firm enough so they don't tickle, and just

1494
05:15:08.439 --> 05:15:14.000
allow the pleasure that you get from heaving your feet

1495
05:15:14.119 --> 05:15:23.759
message to just overtake you. As I continue to message

1496
05:15:23.799 --> 05:15:33.479
your feet, the bottoms of your feet, the sides, your arches,

1497
05:15:34.000 --> 05:15:38.759
your heel. You can put a lot of pressure into

1498
05:15:38.799 --> 05:15:44.919
your heel and it feels amazing, Yet the arches need

1499
05:15:45.000 --> 05:15:54.159
to be a bit more gentle. Stretching your toes gently

1500
05:15:56.119 --> 05:16:00.439
the message in the bottoms of your toes with my fingers,

1501
05:16:02.840 --> 05:16:16.680
each one individually. Moving over to the left leg to

1502
05:16:16.759 --> 05:16:25.040
do exactly the same thing. Starting at the top of

1503
05:16:25.119 --> 05:16:29.759
the thighs, work in the back of the thighs and

1504
05:16:29.840 --> 05:16:42.279
the sides, massaging deeply and gently the whole area, working

1505
05:16:42.360 --> 05:16:51.439
all the way down. And this is an area that

1506
05:16:52.520 --> 05:16:59.919
maybe you could like to spend more time relaxing and messing.

1507
05:17:03.200 --> 05:17:08.680
So perhaps if you wanted like a bigger future recording,

1508
05:17:09.319 --> 05:17:18.080
want to spend more time on one particular area. As

1509
05:17:18.119 --> 05:17:30.360
you move down to your calf muscles, Massage in your

1510
05:17:30.360 --> 05:17:45.959
calf muscles firmly and gently, moving down your raincord into

1511
05:17:46.000 --> 05:17:53.599
your feet, Massage in the backs of your feet, the

1512
05:17:53.720 --> 05:18:02.919
bottoms of your feet, stretching your toes and message in

1513
05:18:03.000 --> 05:18:10.959
each tone individually. And the feeling of pleasure and release

1514
05:18:11.240 --> 05:18:18.400
that you experience when your having your feet massaged feels

1515
05:18:18.520 --> 05:18:38.200
really good. Now should turn over in your mind. Laying

1516
05:18:38.279 --> 05:18:50.959
on your back, I'm just going to start again for

1517
05:18:51.080 --> 05:19:05.919
your neck area, in your shoulders, just to get back

1518
05:19:05.959 --> 05:19:15.560
in touch with that area. And as you move up,

1519
05:19:23.240 --> 05:19:28.080
I can clean my hands, make them more fresh, because

1520
05:19:28.119 --> 05:19:37.319
now I'm gonna message your face gently, starting off with

1521
05:19:37.439 --> 05:19:48.119
your forehead. Your eyes are closed and I can just

1522
05:19:48.639 --> 05:19:55.040
stretch your eyes a little bit, pushing up on your eyebrows,

1523
05:20:01.720 --> 05:20:14.520
just massaging around your scalp, massaging down your cheeks, around

1524
05:20:14.560 --> 05:20:27.200
your ears, into your jaw, gently the side of your neck,

1525
05:20:31.040 --> 05:20:49.279
your chin mhmm. Then just moving down from your neck

1526
05:20:49.439 --> 05:20:57.200
down to your chest, starting by massage in the very

1527
05:20:57.360 --> 05:21:05.880
top of your chest where the collar bone is. Give

1528
05:21:05.880 --> 05:21:17.680
a side of the collarbone, and then just message in

1529
05:21:17.799 --> 05:21:38.919
the hole of the chest, moving the chest around. Because

1530
05:21:38.919 --> 05:21:43.759
it's quite a large area, you can move from one

1531
05:21:43.799 --> 05:21:54.759
side to the next, moving my hands underneath pretty much

1532
05:21:54.799 --> 05:22:04.319
where your arms are, stretching up, stretching some of the

1533
05:22:04.400 --> 05:22:13.680
muscles of your back in the process, moving up over

1534
05:22:13.720 --> 05:22:33.639
your chest and they're moving down again, and then allowing

1535
05:22:33.720 --> 05:22:40.840
my hands to just massage gently and slide down towards

1536
05:22:40.840 --> 05:22:48.919
your stomach, starting in the middle of your chest, and

1537
05:22:48.959 --> 05:22:55.759
then gradually my hands moving apart and massage in and

1538
05:22:55.880 --> 05:23:05.400
sliding at the same time, moving down to just below

1539
05:23:05.479 --> 05:23:23.880
your ribcage, moving down, then messaging up again, giving your

1540
05:23:24.040 --> 05:23:34.520
chest all the attention that it needs to feel completely relaxed.

1541
05:23:41.799 --> 05:23:45.599
Remembering that I'm also going to be focusing on your

1542
05:23:45.840 --> 05:23:51.560
sides as well, an area that really doesn't get much attention,

1543
05:23:54.119 --> 05:24:03.479
that feels really good when it's massaged. Just stroking my

1544
05:24:03.680 --> 05:24:11.599
hands down the sides of your body, just below your arms,

1545
05:24:12.240 --> 05:24:24.759
all the way down to your hips. Now move into

1546
05:24:24.840 --> 05:24:30.400
your stomach area. I'm going to stand one side of

1547
05:24:30.439 --> 05:24:32.919
you like I did when I did your lower back.

1548
05:24:35.479 --> 05:24:39.560
We need to do a similar process of just stretching

1549
05:24:40.479 --> 05:24:54.159
the muscles from your side, gently massaging from one side

1550
05:24:54.240 --> 05:25:02.799
to the next, move in a whole area from below

1551
05:25:02.840 --> 05:25:07.040
your ribs all the way down to below your belly button,

1552
05:25:14.240 --> 05:25:16.599
and then move around to the other side of you

1553
05:25:17.279 --> 05:25:36.040
and repeat that process of relaxing deeply, calmly. You feel loose,

1554
05:25:37.759 --> 05:25:43.159
You feel free. And it's something about having your stomach

1555
05:25:43.319 --> 05:25:51.319
message that's different from any other part because we do

1556
05:25:51.799 --> 05:25:56.319
have a tendency of holding a different kind of stress

1557
05:25:56.400 --> 05:26:00.119
in our stomachs that we may not be aware of.

1558
05:26:05.880 --> 05:26:11.639
As I now massage your stomach in front of your stomach,

1559
05:26:13.560 --> 05:26:24.560
making circles around your belly button, and then going the

1560
05:26:24.599 --> 05:26:34.479
other way around, there's a gentleness and a freedom that

1561
05:26:34.680 --> 05:26:46.080
comes from feeling how you're feeling. As I now move

1562
05:26:46.560 --> 05:26:55.040
down the tops of your thighs the muscles massaging them,

1563
05:26:55.200 --> 05:26:58.639
and I can do this two legs at the same time,

1564
05:27:00.799 --> 05:27:10.159
pressing down massaging deeply those muscles in your thighs at

1565
05:27:10.240 --> 05:27:19.080
front of your thighs, and moving down to your knees,

1566
05:27:19.880 --> 05:27:32.560
gently massaging your knees, sliding down your shins, putting pressure

1567
05:27:32.639 --> 05:27:40.400
on either side of your shin gently, softly but firmly

1568
05:27:44.560 --> 05:27:54.400
moving down to your ankles, stroking the tops of your feet,

1569
05:28:00.400 --> 05:28:05.840
and then with each foot in each hand, just gently

1570
05:28:06.040 --> 05:28:14.400
messaging the whole of the foot, the top, the bottom,

1571
05:28:15.119 --> 05:28:23.439
your heel, your ankle, your toes, messaging every part of

1572
05:28:23.520 --> 05:28:33.319
your feet. Feels so good, just to let go and

1573
05:28:33.560 --> 05:28:57.639
enjoy the process, Enjoy feeling so deeply relaxed, so much

1574
05:28:57.799 --> 05:29:04.880
comfort and so many feelings to come just from touching

1575
05:29:05.000 --> 05:29:21.479
your skin. And you can just lie there for as

1576
05:29:21.599 --> 05:29:31.400
long as you choose, enjoying the feeling of deep comfort

1577
05:29:34.439 --> 05:30:06.479
from being massaged by me. Enjoy feeling deeply right. And

1578
05:30:06.560 --> 05:30:15.479
all we're gonna do is blow out some candles. In

1579
05:30:15.560 --> 05:30:30.479
your mind, there are going to be a hundred candles,

1580
05:30:37.599 --> 05:30:43.400
and you're going to blow each one out individually, one

1581
05:30:43.759 --> 05:30:51.200
by one, starting at one hundred. As I count down

1582
05:30:56.360 --> 05:31:03.240
all the way down to one, and each time I

1583
05:31:03.479 --> 05:31:12.599
say a number, you can imagine that candle in front

1584
05:31:12.639 --> 05:31:23.639
of you, and I'd like you to actually physically gently

1585
05:31:23.759 --> 05:31:39.240
blow that candle out, just this. It's not big blow,

1586
05:31:39.279 --> 05:31:53.439
Its just a gentle, and that candle will extinguish. And

1587
05:31:53.479 --> 05:32:01.119
then I'll say the next number to move down and

1588
05:32:01.240 --> 05:32:13.599
you can just blow that one out as well. And

1589
05:32:13.720 --> 05:32:23.639
as we move down the numbers, you'll find yourself feeling

1590
05:32:24.080 --> 05:32:32.919
more and more relaxed. If you need to sleep, you'll

1591
05:32:32.919 --> 05:32:44.840
also find yourself becoming incredibly tired and sleepy. In fact,

1592
05:32:44.959 --> 05:32:55.040
you may struggle to blow out all one hundred of

1593
05:32:55.159 --> 05:33:13.599
these candles as you feel more and more deeply relaxed,

1594
05:33:20.240 --> 05:33:38.240
more and more deeply tired, And the further you go down,

1595
05:33:40.880 --> 05:33:54.520
the more your mind starts to drift. You may find

1596
05:33:54.880 --> 05:34:00.680
that you stop listening to me after for a while.

1597
05:34:09.279 --> 05:34:13.720
And even though there maybe background sounds where you are,

1598
05:34:18.560 --> 05:34:29.759
you'll be aware of those sounds at the moment be

1599
05:34:30.119 --> 05:34:45.599
me start to just not even notice them at all,

1600
05:34:48.119 --> 05:35:02.119
because they're unimportant. Where I am, I've got the sounds

1601
05:35:02.159 --> 05:35:09.000
of the birds, there's horrors, the pigeon who likes to

1602
05:35:09.040 --> 05:35:15.639
say hello sometimes, and there's the odd plane that goes by,

1603
05:35:18.639 --> 05:35:32.080
maybe traffic and trains in the distance, But none of

1604
05:35:32.159 --> 05:35:44.400
that scene is important whatsoever. More candles you blow out,

1605
05:35:46.200 --> 05:35:59.000
the less important anything is. The more candles you blow out,

1606
05:36:03.159 --> 05:36:08.880
the further seemed to move away.

1607
05:36:14.400 --> 05:36:20.479
From sounds and from general.

1608
05:36:23.400 --> 05:36:34.639
Date days, stuff seems to just move away on its own.

1609
05:36:39.880 --> 05:36:42.159
You feel more.

1610
05:36:44.319 --> 05:37:02.159
Calm with every candle you blow out, guiding you.

1611
05:37:05.159 --> 05:37:18.279
The next number, do you hear me say? And then

1612
05:37:18.360 --> 05:37:36.040
you blow that candle out to h So easy, so simple.

1613
05:37:45.599 --> 05:37:59.599
We're gonna start by introducing the first candle, which is

1614
05:37:59.599 --> 05:38:18.439
a hundred. First candle is one hundred. When you blow

1615
05:38:18.479 --> 05:38:38.080
that candle out, you'll find immediately a slight change in

1616
05:38:38.279 --> 05:38:46.520
how you feel, as well as a real sense of

1617
05:38:49.040 --> 05:39:17.840
positivity growing within you, relaxation and sleepiness expanding. Starting with

1618
05:39:24.279 --> 05:39:52.119
one hundred, blow out that candle now ninety nine h

1619
05:40:04.639 --> 05:41:41.279
candle ninety eight, candle ninety seven, ten, ninety six, ten,

1620
05:41:46.319 --> 05:43:03.240
ninety five and ninety four, can't do ninety three and

1621
05:43:14.799 --> 05:44:39.959
ninety two and ninety one, ten to ninety and eighty nine,

1622
05:44:54.040 --> 05:48:04.799
hand eighty eight and eighty cand eighty eight five found

1623
05:48:20.479 --> 05:51:45.880
handle and eighty two thy two one can do seventy nine,

1624
05:51:58.959 --> 05:52:38.279
can do seventy eight, candle seventy seven, candle seventy six,

1625
05:52:52.159 --> 05:53:51.680
candle seventy five, candle seventy four, candle seventy three, candle

1626
05:53:56.880 --> 05:54:58.919
seventy two, candle seventy one, candle seventy one, candle seventy

1627
05:55:14.000 --> 05:55:55.799
and do sixty nine candle, sixty eight, candle sixty seven,

1628
05:56:06.520 --> 05:57:11.279
candle sixty five, candle sixty four, candle sixty four, candle

1629
05:57:11.919 --> 05:58:51.560
sixty three, candle sixty two and sixty one, candle sixty

1630
05:58:44.279 --> 05:59:55.639
and fifty nine, handle fifty eight, candle fifty seven, candle

1631
06:00:01.599 --> 06:01:28.520
fifty six, candle fifty five, candle fifty four, handle fifty three,

1632
06:01:46.560 --> 06:03:25.880
handle fifty two, Cando fifty two, candle fifty two, candle

1633
06:03:29.799 --> 06:05:02.959
fifty one, candle fifty, candle fourty nine, candle forty eight,

1634
06:05:40.279 --> 06:07:20.080
candle forty seven, candle forty six, candle forty five and

1635
06:07:25.240 --> 06:09:35.720
voty two candle for you You, candle forty, candle thirty nine,

1636
06:10:09.880 --> 06:11:34.759
can't do thirty eight, can't do thirty seven, Canto thirty five,

1637
06:12:18.240 --> 06:14:24.959
candle thirty four, Canto thirty three, handle thirty one, chandle

1638
06:14:29.159 --> 06:18:04.000
thirty and twoin teen nine, can twenty eight and twenty seven,

1639
06:18:07.119 --> 06:19:46.680
candle twenty six, candle went ti five and to win

1640
06:19:48.119 --> 06:21:41.560
ti four, end twenty three and twenty deep two and

1641
06:21:46.040 --> 06:23:34.639
twenty two one and to winty yen can do ninety,

1642
06:24:23.520 --> 06:28:25.840
candle seventeen can sixteen, chancel fourteen, caend tu well woh

1643
06:28:36.919 --> 06:32:11.080
and eleven en yeah, jame do nine and eight N.

1644
06:32:14.599 --> 06:34:50.720
Six can't do, can do coo can doy.

1645
06:35:47.880 --> 06:37:04.720
Seven two, can't lecker all of those thoughts, worries, concerns

1646
06:37:05.000 --> 06:37:11.720
about the past, thoughts about the future, and even things

1647
06:37:11.799 --> 06:37:15.959
you've been thinking about today. Just let it all go

1648
06:37:19.400 --> 06:37:27.080
because none of it is useful in this moment. This

1649
06:37:27.360 --> 06:37:47.200
is your opportunity to just focus on feeling relaxed, allowing

1650
06:37:47.319 --> 06:37:55.279
yourself to get in touch with that natural sense of

1651
06:37:55.479 --> 06:38:04.080
peace that we all have within us. It's available for everyone.

1652
06:38:05.279 --> 06:38:10.159
It just sometimes takes a little bit of effort to

1653
06:38:10.360 --> 06:38:16.400
set up the right time and place in order for

1654
06:38:16.479 --> 06:38:23.439
you to just let go. Because when you do decide

1655
06:38:25.799 --> 06:38:31.119
to let go and relax, that's what your body starts

1656
06:38:31.240 --> 06:38:41.479
to do because you've chosen, You've chosen to just allow

1657
06:38:41.599 --> 06:38:47.439
your body to unwind and your mind starts to slow down.

1658
06:38:50.799 --> 06:38:55.200
And it's a nice feeling. It's a nice feeling at

1659
06:38:55.240 --> 06:39:01.159
the beginning, just to know that you have chosen to

1660
06:39:01.319 --> 06:39:10.360
decide to relax deeply, and because you've made that decision,

1661
06:39:12.159 --> 06:39:19.200
your body will just follow suit, because sometimes all the

1662
06:39:19.360 --> 06:39:24.080
muscles in your body need is just permission from you

1663
06:39:25.159 --> 06:39:33.639
to relax. Because so often we're busy, we're going from

1664
06:39:33.720 --> 06:39:37.720
here to there, we're walking around and we're doing stuff,

1665
06:39:40.040 --> 06:39:46.360
and the body doesn't have any time or space to

1666
06:39:46.560 --> 06:39:53.520
really relax deeply, So it kind of waits for you

1667
06:39:53.840 --> 06:40:03.000
to lead the way, waits for your permission. And when

1668
06:40:03.040 --> 06:40:09.759
you do give your permission, when you give to say so,

1669
06:40:10.040 --> 06:40:17.799
when you say okay, it's time for your body to

1670
06:40:18.000 --> 06:40:26.720
let go completely and relax totally, your body just follows.

1671
06:40:29.720 --> 06:40:35.159
It's like a breath of relief. Ah good, I can

1672
06:40:35.240 --> 06:40:42.240
now relax. That feeling at the end of a day,

1673
06:40:42.319 --> 06:40:46.040
of a very physical day that you may experience in

1674
06:40:46.159 --> 06:40:49.720
the past, where you get home and you just sit

1675
06:40:49.919 --> 06:40:53.799
down on a chair, maybe you kick your shoes off,

1676
06:40:53.919 --> 06:41:00.279
and ah, feels so nice knowing that you don't I

1677
06:41:00.400 --> 06:41:03.720
have to get up again for a little while at

1678
06:41:03.840 --> 06:41:07.520
least if you choose, you can just sit there for

1679
06:41:07.680 --> 06:41:20.360
maybe an hour to It feels blissful. And just by

1680
06:41:20.599 --> 06:41:25.639
sitting down like that, your body knows that it's time

1681
06:41:25.759 --> 06:41:31.080
to relax. Your body has been given permission from you.

1682
06:41:33.279 --> 06:41:43.599
Because it's a mindset. In your mind, you're prepared to

1683
06:41:43.799 --> 06:41:53.360
let go of everything and just completely allow all the

1684
06:41:53.639 --> 06:42:02.439
stress of your body to evaporate. Any tensions can just

1685
06:42:02.799 --> 06:42:22.200
gradually vanish it's almost like magic, really, because that sense

1686
06:42:22.479 --> 06:42:28.720
of relaxation in your body, it's a very natural state.

1687
06:42:30.599 --> 06:42:35.200
It's not something unusual. It may feel unusual when you

1688
06:42:35.360 --> 06:42:38.639
first start to relax, if you if you haven't really

1689
06:42:40.080 --> 06:42:43.959
spent a lot of time focusing and giving yourself this

1690
06:42:44.159 --> 06:42:49.200
space to let go completely and relax, they seem are

1691
06:42:49.360 --> 06:42:57.639
most alien, but it isn't. It's actually the most natural

1692
06:42:57.759 --> 06:43:06.319
thing in the world to let go completely, to relax totally,

1693
06:43:08.319 --> 06:43:15.040
the most natural thing in the world to allow yourself

1694
06:43:19.439 --> 06:43:26.799
to feel really calm in your mind. And it is

1695
06:43:27.080 --> 06:43:34.759
almost like a literal unwinding. It's like you press a

1696
06:43:34.880 --> 06:43:43.639
button and all the tension just releases, and it's like

1697
06:43:43.759 --> 06:43:47.680
a wheel, like a cog, like the inside of a clock,

1698
06:43:47.919 --> 06:43:51.759
just unwinding. And it's almost like you could see the

1699
06:43:52.759 --> 06:43:58.080
little wind up knob that's used just going the opposite

1700
06:43:58.159 --> 06:44:03.959
way that you choose is to wind it up, and

1701
06:44:04.080 --> 06:44:13.240
the energy that fremetic stress for energy gradually winding down,

1702
06:44:14.520 --> 06:44:21.840
losing its power, losing its strength as a sense of

1703
06:44:22.000 --> 06:44:33.799
relaxation becomes stronger and deeper, and you may find a

1704
06:44:33.959 --> 06:44:41.200
the more relaxed you feel, that your mind starts to wonder,

1705
06:44:44.360 --> 06:44:50.200
maybe seem to stop listening to me for a while,

1706
06:44:50.360 --> 06:44:56.959
and your mind goes somewhere else, and then you realize

1707
06:44:57.000 --> 06:45:02.000
you're listening to me again, and that was just your

1708
06:45:02.159 --> 06:45:12.080
mind to drifting to sleep, which is quite natural, because

1709
06:45:12.159 --> 06:45:19.759
sometimes when we're stressed and tense, we're not may I

1710
06:45:19.840 --> 06:45:24.880
actually be aware of what we need, what we physically

1711
06:45:25.119 --> 06:45:34.119
or emotionally need in this moment. But when you allow

1712
06:45:35.360 --> 06:45:41.200
your body and mind to relax completely, and you let

1713
06:45:41.319 --> 06:45:50.520
go of all thoughts, concerns, worries, ideas, all letting them go,

1714
06:45:51.560 --> 06:46:00.159
allowing them to drop onto the floor, you start to

1715
06:46:02.319 --> 06:46:12.400
get in touch with the feelings of such relaxation. This

1716
06:46:13.200 --> 06:46:19.880
feels so nice to be in touch with the calmness

1717
06:46:21.799 --> 06:46:30.759
of the different body parts as they become looser and looser.

1718
06:46:35.000 --> 06:46:47.200
Even your breathing seems easier and more natural, effortless, as

1719
06:46:47.240 --> 06:46:52.439
that cool air enters through your mouth or nose into

1720
06:46:52.520 --> 06:47:03.200
your lungs, breathing in comforts and relax station and then

1721
06:47:03.360 --> 06:47:11.919
just breathing out any excess remain intentional stress from every

1722
06:47:12.560 --> 06:47:20.319
part of your body and mind. And as you start

1723
06:47:20.439 --> 06:47:26.520
to focus on your mind, maybe you notice that things

1724
06:47:28.919 --> 06:47:34.720
have come to a standstill, or maybe just much much

1725
06:47:35.279 --> 06:47:44.319
lower than before, because your mind is not really needed

1726
06:47:45.880 --> 06:47:53.520
when listening to my voice, which allows your mind to

1727
06:47:53.720 --> 06:48:02.959
relax just as deeply as your body. And that's synchronicity

1728
06:48:03.840 --> 06:48:15.159
between the relaxation of your body and relaxation of your mind.

1729
06:48:17.520 --> 06:48:18.759
Let you know that.

1730
06:48:20.880 --> 06:48:33.319
Feeling completely calm, loose, and relaxed really is a great

1731
06:48:34.319 --> 06:48:38.400
healing experience fear.

1732
06:48:40.720 --> 06:48:41.479
And has.

1733
06:48:45.720 --> 06:48:54.159
So many positive benefits for your body, mind, and your life.

1734
06:48:56.840 --> 06:49:03.439
To be able to let go everything and to relax

1735
06:49:04.680 --> 06:49:15.599
completely in all parts of your body and mind. Even

1736
06:49:15.720 --> 06:49:31.040
your bones are relaxed, all your muscles are relaxed, even

1737
06:49:31.319 --> 06:49:44.880
the skin that covers your body is relaxed. Every hair

1738
06:49:48.000 --> 06:50:02.279
that you have is also deeply relaxed. And your brain

1739
06:50:06.159 --> 06:50:20.720
restarts to feel the benefit but this healing relaxation. And

1740
06:50:20.959 --> 06:50:27.360
as you focus on the inside of your scalp where

1741
06:50:27.360 --> 06:50:33.639
your brain is, you can start to realize and notice

1742
06:50:35.279 --> 06:50:46.479
the benefits of your brain relaxing deeply. And as your

1743
06:50:46.639 --> 06:50:58.880
brain continues to relax sends those messages to the rest

1744
06:50:59.119 --> 06:51:09.680
of your body and do mind to re relax even

1745
06:51:09.959 --> 06:51:32.080
more deeply, relaxy more completely, letting go of any remaining

1746
06:51:32.680 --> 06:51:41.680
thoughts or consers allowed them just to drop onto the

1747
06:51:41.840 --> 06:51:52.599
floor because they're no longer necessary in this moment, in

1748
06:51:52.720 --> 06:52:05.840
this moment of deep relaxation and calmness, filling your brain

1749
06:52:07.799 --> 06:52:30.959
with deep concentrated heathing, calming, relaxing every part of your brain,

1750
06:52:35.400 --> 06:52:55.400
feeling so loose and comfortable, so relaxed and peaceful. Your

1751
06:52:55.560 --> 06:53:07.319
brain feels so life that's so healthy in that sense

1752
06:53:07.479 --> 06:53:21.319
of deep deep comfort really does allow you to enjoy

1753
06:53:23.479 --> 06:53:33.119
those ever increase in sensations of comfort that are spreading

1754
06:53:34.599 --> 06:53:46.400
throughout your body, relaxing each and every muscle of your body,

1755
06:53:48.840 --> 06:54:08.840
eat deeper and deeper, much more deeper than before, much

1756
06:54:09.959 --> 06:54:24.159
more comfort spreading through your body. In your mind, be

1757
06:54:25.919 --> 06:54:43.119
so peaceful and calm, so very very peaceful in every

1758
06:54:43.639 --> 06:54:56.319
part of your body, letting go m a everything and

1759
06:54:57.279 --> 06:55:18.360
everything so peaceful and calm, so relax with very second

1760
06:55:19.119 --> 06:55:24.080
the passes you feel.

1761
06:55:26.080 --> 06:55:44.959
Dper dper relax dper and dper relax.

1762
06:55:47.439 --> 06:56:06.400
Cam so calm peace for so very peace from your

1763
06:56:06.720 --> 06:56:19.000
head down to your toes. Such peace and comfort growing

1764
06:56:19.520 --> 06:56:33.240
all all the time, Such peace and comfort spreading through

1765
06:56:33.840 --> 06:56:48.479
your body and mind deeper and deeper, such comfort spreading

1766
06:56:49.840 --> 06:57:01.240
and sinking deeper into airy muscle of your body, so

1767
06:57:01.520 --> 06:57:26.200
that you feel amazing, so relaxed, so peaceful, sola and peaceful,

1768
06:57:29.439 --> 06:57:43.720
letting go everything. I'm gonna do a body scan, focusing

1769
06:57:44.319 --> 06:57:49.959
on firstly how you feel in your body, Not trying

1770
06:57:50.040 --> 06:57:56.400
to change how you feel, not trying to relax, not

1771
06:57:56.599 --> 06:58:02.159
trying to move away from any discomforts or stress or tension.

1772
06:58:03.479 --> 06:58:10.159
Just accepting, observing and accepting how you feel in the

1773
06:58:10.240 --> 06:58:16.520
different parts of your body, just allowing yourself to be

1774
06:58:16.840 --> 06:58:24.319
exactly as you are, to notice, to get in touch

1775
06:58:28.919 --> 06:58:36.119
with how you actually feel in this moment. So I'm

1776
06:58:36.119 --> 06:58:47.080
going to start off by focusing on your hands. Just

1777
06:58:47.200 --> 06:58:55.159
be aware of your hands. I'd like you to move

1778
06:58:55.279 --> 06:59:00.439
your hands around, just maybe move your fingers a little bit.

1779
06:59:02.919 --> 06:59:09.080
I've been enclosing your hands very gently, just so that

1780
06:59:09.319 --> 06:59:17.080
you can get in touch with how your hands and

1781
06:59:17.279 --> 06:59:38.240
your fingers fell, very very slow movements. Focusing now on

1782
06:59:38.439 --> 06:59:45.520
your feet, and if you can just do kind of

1783
06:59:45.560 --> 06:59:50.479
an equivalent with your feet is you've just done with

1784
06:59:50.680 --> 06:59:59.279
your hands, Maybe turn in your ankles, moving your feet around,

1785
07:00:01.279 --> 07:00:11.720
moving your toes gently but only very gently and very slowly,

1786
07:00:14.680 --> 07:00:30.080
noticing how your feet feel in this moment. Focusing now

1787
07:00:30.319 --> 07:00:37.520
and your eyes. I'd like you to just focus on

1788
07:00:37.680 --> 07:00:43.400
your eyelids. Maybe you can open and close your eyes

1789
07:00:43.599 --> 07:00:47.959
a couple of times to really get in touch with

1790
07:00:48.840 --> 07:00:53.520
how you feel when you do close your eyes. The

1791
07:00:53.680 --> 07:00:59.880
muscle changes in your eyes when you do close them,

1792
07:01:02.720 --> 07:01:09.119
maybe raising your eyebrows. It stretches the tops of your eyes,

1793
07:01:12.319 --> 07:01:20.759
perhaps squinting your eyes, scrunching up your eyes, just so

1794
07:01:20.919 --> 07:01:30.720
you can really again touch with all aspects of how

1795
07:01:32.479 --> 07:01:49.560
your eyes feel. Right now, now, focus in on your thighs,

1796
07:01:51.919 --> 07:01:55.240
and you know it just starts you to gently tense

1797
07:01:55.479 --> 07:02:05.439
your thighs, just very very gently, just enough so you

1798
07:02:05.560 --> 07:02:19.200
can become more attuned to the physical sensation of your

1799
07:02:19.319 --> 07:02:24.720
upper legs, the front of your thighs, and the backs

1800
07:02:24.799 --> 07:02:39.119
of your thighs, noticing and observing how your thighs fear.

1801
07:02:40.400 --> 07:02:53.360
Right now, moving your focus to the back of your neck,

1802
07:02:57.080 --> 07:03:03.680
just noticing the back of your neck the muscles, and

1803
07:03:03.840 --> 07:03:06.799
of course they lead to the side of your neck.

1804
07:03:08.279 --> 07:03:13.400
They also lead to the top of your back, which

1805
07:03:13.560 --> 07:03:18.919
leads to your shoulders. So as your focus on the

1806
07:03:19.080 --> 07:03:24.680
back of your neck, maybe you can move your head

1807
07:03:25.599 --> 07:03:33.360
gently upwards as if you're looking up, Maybe moving your

1808
07:03:33.439 --> 07:03:41.240
head down as if you're looking down, perhaps moving your

1809
07:03:41.319 --> 07:03:49.319
head side to side, right to left, but only very

1810
07:03:50.720 --> 07:03:59.840
slowly and very gently. I'm not trying to force anything.

1811
07:04:01.639 --> 07:04:10.799
It has to be very very gentle, just so you

1812
07:04:10.959 --> 07:04:23.000
can be more in touch with the feelings, with the

1813
07:04:23.279 --> 07:04:33.840
sensations physical sensations of how back of your neck feels.

1814
07:04:35.599 --> 07:04:51.000
Right now, as we now focus on the tops of

1815
07:04:51.119 --> 07:04:57.360
your arms, the parts where your biceps and your triceps

1816
07:04:57.439 --> 07:05:05.520
are between your elbow and your shoulders. To focus on

1817
07:05:05.759 --> 07:05:12.919
those parts the tops of your arms, you may like

1818
07:05:13.080 --> 07:05:22.599
to just tense them, but very very gently and slowly,

1819
07:05:25.159 --> 07:05:32.360
so you're not straining or put in any pressure whatsoever

1820
07:05:34.040 --> 07:05:42.880
on your arms. It's just so that you can gain

1821
07:05:43.400 --> 07:05:51.479
more of a sense of how your upper arms are

1822
07:05:51.840 --> 07:06:03.240
feeling in this moment, and just notice, and as you gently,

1823
07:06:05.400 --> 07:06:15.000
very gently and slowly tighten the muscles and then let go,

1824
07:06:19.240 --> 07:06:27.680
notice how the tops of your arms feel right now.

1825
07:06:35.880 --> 07:06:47.040
As now focus on your stomach, the area the lower

1826
07:06:47.159 --> 07:06:53.360
abdomen area below your belly button, moving all the way

1827
07:06:53.479 --> 07:07:07.319
down to your hips, just above your bran. Maybe you're

1828
07:07:07.400 --> 07:07:17.200
able to tense these muscles in that area very very

1829
07:07:17.360 --> 07:07:30.279
gently and slowly. If that's a difficult thing to do,

1830
07:07:31.560 --> 07:07:39.759
and maybe you can just move your body, pushing your

1831
07:07:39.840 --> 07:07:44.720
stomach up, maybe moving a little bit to the side

1832
07:07:45.319 --> 07:07:53.479
using your hips, just so you can get more in

1833
07:07:53.880 --> 07:08:05.439
tune with how your lower abdomen area, yeah, is feeling

1834
07:08:08.240 --> 07:08:25.799
in this moment. Just noticing the physical sensations or your

1835
07:08:25.959 --> 07:08:44.919
lower abdomen as you move your attention to your mouth,

1836
07:08:50.279 --> 07:09:00.400
notice in your lips and inside your mouth, the teeth yours,

1837
07:09:01.759 --> 07:09:20.639
your tongue. Just noticing how your tongue and your mouth feels. It.

1838
07:09:20.799 --> 07:09:29.799
May help by moving your tongue around your mouth, moving

1839
07:09:29.880 --> 07:09:37.279
it to your left, maybe pressing it gently against the

1840
07:09:37.520 --> 07:09:43.720
side of your mouth, and then to the right, gently

1841
07:09:44.240 --> 07:09:50.919
to the side of your mouth, perhaps pressing up against

1842
07:09:51.040 --> 07:09:59.040
the top of your mouth, and then down gently against

1843
07:09:59.159 --> 07:10:09.639
the bottom of your mouth, always very slowly and a

1844
07:10:10.200 --> 07:10:29.639
very very gentle so that you can be aware of

1845
07:10:29.880 --> 07:10:52.080
how you feel in your mouth area. Now I'm going

1846
07:10:52.200 --> 07:11:08.520
to focus on your wrists and I'll ask you to

1847
07:11:08.759 --> 07:11:18.639
maybe just rotate your wrists by moving your hands in

1848
07:11:18.799 --> 07:11:32.040
a circular motion very gently and slowly, just so that

1849
07:11:32.279 --> 07:11:52.959
you can feel the sensations that you are currently experiencing

1850
07:11:53.599 --> 07:12:06.319
in your rests. Perhaps move in your hands up and

1851
07:12:06.759 --> 07:12:31.560
down again. Very very gently and slowly, very gent sol

1852
07:12:35.759 --> 07:13:01.279
and slow. As you now start to observe your lower back.

1853
07:13:06.919 --> 07:13:17.200
The bad part is just above your hips where your

1854
07:13:17.360 --> 07:13:30.360
coxis are a whole area which also really does include

1855
07:13:31.159 --> 07:13:37.400
the sides of your body because those muscles are very

1856
07:13:37.520 --> 07:13:48.759
much connected as those muscles also move into your hip

1857
07:13:48.880 --> 07:13:56.959
area connecting to your buttocks the sides of your hips,

1858
07:14:05.520 --> 07:14:13.840
and if you're physically able to do so, maybe you

1859
07:14:14.000 --> 07:14:24.279
can very gently just move your body ever so slightly,

1860
07:14:26.639 --> 07:14:48.680
very slowly to side decide just enough to gauge how

1861
07:14:48.799 --> 07:15:02.279
you feel in your lower back. Perhaps it could even

1862
07:15:05.919 --> 07:15:17.159
move your hips gently up and down, gently and slowly

1863
07:15:20.400 --> 07:15:32.919
in order to be in touch with the physical sensations

1864
07:15:34.599 --> 07:15:59.720
of your lower back. As we now move your attention

1865
07:16:03.840 --> 07:16:11.520
to your jaw, the area from your chin all the

1866
07:16:11.599 --> 07:16:19.000
way up so near where your ears are, the hole

1867
07:16:19.400 --> 07:16:34.279
of your jaw, you can just yeah, it's okay to

1868
07:16:34.479 --> 07:16:45.119
do sid gently open your mouth, not wide, no stretching,

1869
07:16:46.439 --> 07:16:59.799
just very gently and slowly opening your mouth thing close

1870
07:17:00.040 --> 07:17:17.919
in your mouth very gently and slowly so you can

1871
07:17:21.040 --> 07:18:01.439
be in touch with how your jaw feels. Now, No

1872
07:18:01.720 --> 07:18:17.159
to send now your chest area, and you don't need

1873
07:18:17.360 --> 07:18:25.040
to do anything to move your chest because it moves

1874
07:18:25.520 --> 07:18:37.439
every time you breathe, and it moves very gently and

1875
07:18:38.119 --> 07:18:56.279
slowly automatically relach breath you take. As you focus on

1876
07:18:58.840 --> 07:19:42.759
how you chest feels when you breathe, move in your

1877
07:19:43.040 --> 07:19:58.240
focus to your forms, your elbows. Maybe you're able to

1878
07:20:01.040 --> 07:20:12.200
very gently and slowly tense the muscles in your forearms,

1879
07:20:15.639 --> 07:20:22.360
and when you do that, you can feel your elbows

1880
07:20:22.560 --> 07:20:59.720
as well, very gently and slowly, gently and softly, absurdly

1881
07:21:00.040 --> 07:21:29.040
mm hmm, your forearms and delpos noah. I think you

1882
07:21:29.400 --> 07:21:48.040
focus the rest of your back, your upper back in

1883
07:21:48.400 --> 07:22:06.400
the middle, the middle of your back again, this part

1884
07:22:06.599 --> 07:22:21.240
of your body news also every time you breath. You

1885
07:22:21.479 --> 07:22:35.240
may not notice that usually mas you observe your upper

1886
07:22:35.479 --> 07:22:42.799
back in the middle of your back. You can really

1887
07:22:43.400 --> 07:23:41.040
feel that gentle and slow moment moving your focus into

1888
07:23:41.119 --> 07:23:54.599
your hip area, your buttyes, your grain, there's muscles and

1889
07:23:54.720 --> 07:24:35.159
those bones in your midsection. Just noticing how your hips feel.

1890
07:24:38.360 --> 07:24:56.119
Right now, you can very very gently move your hips,

1891
07:25:01.119 --> 07:25:32.680
maybe side to side, very gently and slightly, very gently,

1892
07:25:39.799 --> 07:26:10.400
softly and slowly. Everything starts to slow down, including the

1893
07:26:11.000 --> 07:26:19.720
thoughts in your mind and your mind itself just starts

1894
07:26:20.159 --> 07:26:25.520
to gradually. It doesn't have to be instant, but just

1895
07:26:26.400 --> 07:26:35.639
gradually starting to It's almost like time is storing chhin.

1896
07:26:39.520 --> 07:26:45.520
It's a slower pace to maybe what you're used to

1897
07:26:47.840 --> 07:26:55.799
in your day to day life. It's a slower movement

1898
07:26:58.919 --> 07:27:21.520
of energy, very small movements which make up the larger movements,

1899
07:27:23.119 --> 07:27:29.560
which is always the case. Now, when you move your hand,

1900
07:27:31.159 --> 07:27:33.959
it might seem like it's one movement, but it's lots

1901
07:27:34.040 --> 07:27:41.919
of minute different muscles moving in accordance with each other.

1902
07:27:42.240 --> 07:27:54.200
And what happens in this space that we're sharing is

1903
07:27:59.520 --> 07:28:13.759
we move from that big movement into those smaller movements.

1904
07:28:20.200 --> 07:28:31.400
Starting to focus on how your body feels, not just

1905
07:28:31.520 --> 07:28:36.040
as a whole, not just oh, i'm feel in this way.

1906
07:28:36.119 --> 07:28:42.240
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1907
07:28:43.520 --> 07:28:50.159
I'm feeling this way, I'm feeling that way. Starting to

1908
07:28:50.400 --> 07:29:01.599
notice that your body begins to present to you small

1909
07:29:02.720 --> 07:29:19.080
feelings around your body, small physical sensations in your legs,

1910
07:29:21.840 --> 07:29:35.040
whether pleasurable or not. Maybe resisting the temptation to label

1911
07:29:35.119 --> 07:29:44.680
them or to judge them. Those feelings, just thinking them,

1912
07:29:45.560 --> 07:29:58.520
thinking about them is just being neutral, just feelings, not

1913
07:29:58.759 --> 07:30:09.840
being particularly concerned, but just noticing what your body is

1914
07:30:10.000 --> 07:30:23.680
telling you, the feelings in your arms, instead of feeling

1915
07:30:23.840 --> 07:30:32.520
the hole of the arm, maybe notice those individual feelings,

1916
07:30:34.000 --> 07:30:45.439
all those different muscles and the skin, the hairs of

1917
07:30:45.560 --> 07:30:51.319
your arms, all the internal parts of your arms, the veins,

1918
07:31:01.479 --> 07:31:10.599
the bones, just being aware of maybe your elbow on

1919
07:31:10.720 --> 07:31:19.080
your right arm has a certain feeling. Maybe your left

1920
07:31:19.200 --> 07:31:31.560
wrist also has its own individual physical sensation.

1921
07:31:44.000 --> 07:31:50.680
What about your forearm on your right arm, your right forearm,

1922
07:31:58.080 --> 07:31:59.279
there may not be any.

1923
07:31:59.560 --> 07:32:06.880
Particular killer feeling that you could even give a name to,

1924
07:32:10.599 --> 07:32:14.959
may not feel like anything other than just a feeling.

1925
07:32:15.880 --> 07:32:27.959
You know, it's there. The feelings in your shoulders, perhaps

1926
07:32:28.040 --> 07:32:31.360
your shoulders when you think about them, you're kind of

1927
07:32:31.400 --> 07:32:36.439
almost like they're the same, you know, the same feeling,

1928
07:32:38.279 --> 07:32:41.599
almost like both of your shoulders are just one thing.

1929
07:32:43.400 --> 07:32:54.479
Of course they're not. And when you focus on your

1930
07:32:54.599 --> 07:33:02.799
left shoulder and then on your right shoulder, maybe find

1931
07:33:02.959 --> 07:33:08.360
that you move the muscles a little bit, maybe tense

1932
07:33:08.479 --> 07:33:22.479
the muscles gently, noticing the difference in each shoulder.

1933
07:33:33.919 --> 07:33:49.720
Your lower back, the left side of your lower back

1934
07:33:49.959 --> 07:33:52.159
and the right side of.

1935
07:33:52.200 --> 07:34:03.319
Your lower back. Of course, that connection to your buttocks

1936
07:34:04.520 --> 07:34:16.240
and to your hips, and also moving up into the

1937
07:34:16.360 --> 07:34:29.560
middle of your back, and sometimes like right now, actually,

1938
07:34:30.439 --> 07:34:34.119
when I focus on their part, when I focused on

1939
07:34:34.200 --> 07:34:40.000
my buttocks and then I focused on the middle of

1940
07:34:40.080 --> 07:34:43.000
my back, I almost felt like the muscles in my

1941
07:34:43.119 --> 07:34:53.080
lower back were being stretched very gently, just stretched a

1942
07:34:53.159 --> 07:35:00.119
little bit. Even though I wasn't doing anything to you

1943
07:35:01.000 --> 07:35:06.720
try to stretch your lower back, it just seemed to happen.

1944
07:35:07.919 --> 07:35:25.119
The feeling of very gently stretching your lower back comes

1945
07:35:25.200 --> 07:35:54.200
along feeling in your chest. Just noticing what sensations you

1946
07:35:54.919 --> 07:36:11.919
are experiencing in your chest right now. And there's so

1947
07:36:12.159 --> 07:36:16.560
much of the chest. Obviously, there's the collar bone leading

1948
07:36:16.759 --> 07:36:23.159
to the chest. You've got the chest bone, You've got

1949
07:36:23.200 --> 07:36:31.360
the muscles in your chest. Of course, if you're female,

1950
07:36:32.040 --> 07:36:39.200
there's possibly the breasts. If you're male, you've got the

1951
07:36:42.080 --> 07:36:47.639
different well why not that different these days, But there

1952
07:36:47.680 --> 07:36:52.880
may be more muscles at the top of the chest,

1953
07:36:56.240 --> 07:37:00.520
but at the side underneath, it's pretty much the same.

1954
07:37:01.319 --> 07:37:04.360
Whether you're a man or a woman. There's muscles there,

1955
07:37:05.720 --> 07:37:10.840
muscles that stretch out to your back as well as

1956
07:37:10.959 --> 07:37:19.319
breast tissue which stretches and moves into your back to

1957
07:37:19.520 --> 07:37:38.880
just being aware of your chest being with whatever feeling

1958
07:37:39.040 --> 07:37:58.880
there is in your chest. When I noticed that, I

1959
07:37:59.040 --> 07:38:07.200
focus on much. I feel it in my back and

1960
07:38:07.279 --> 07:38:11.360
my upper back. I mean, I guess the obvious reason

1961
07:38:11.400 --> 07:38:21.439
would be because you know, I'll breathe in in, and

1962
07:38:21.599 --> 07:38:25.200
it stretches my chest and my back at the same time.

1963
07:38:33.119 --> 07:38:48.360
It feels it feels okay, it doesn't feel I got

1964
07:38:48.360 --> 07:38:54.639
a little bit of pain in my right chest, A

1965
07:38:54.680 --> 07:39:00.799
little bit not pain, but a little discomfort, maybe stiffness, possibly,

1966
07:39:01.360 --> 07:39:10.240
I don't know. I notice my shoulders are also wanting

1967
07:39:10.400 --> 07:39:17.400
to flex for some reason. I think that's probably part

1968
07:39:17.439 --> 07:39:25.880
of my upper back, that connection between my shoulders and

1969
07:39:25.959 --> 07:39:30.080
my upper back, because I can move my shoulders and

1970
07:39:31.200 --> 07:39:37.840
stretch the muscles in my back, moving the shoulders backwards

1971
07:39:38.799 --> 07:39:44.360
or up, which then moves I think it's the scapulous

1972
07:39:47.000 --> 07:40:04.720
in your back. It feels quite nice. Actually, a good

1973
07:40:04.759 --> 07:40:08.080
thing about this is you can, if you want to,

1974
07:40:08.799 --> 07:40:23.720
you can just flex or stimulate the various muscles in

1975
07:40:23.840 --> 07:40:29.520
your body gently in order to get more of the

1976
07:40:29.720 --> 07:40:44.639
sense of how they feel. And when you're relaxing, when

1977
07:40:44.680 --> 07:40:48.720
you do tense and muscle and you let it go

1978
07:40:49.080 --> 07:40:57.840
and you let it relax it relaxes way more than

1979
07:40:57.880 --> 07:41:08.000
it would normally. That you have to feel that you're

1980
07:41:08.040 --> 07:41:11.680
able to do that. There's no point in doing it

1981
07:41:11.880 --> 07:41:17.720
if there's an issue with the per part of your body.

1982
07:41:21.159 --> 07:41:27.759
You need to be gentle with yourself at all times

1983
07:41:30.400 --> 07:41:41.919
when relaxing deeply. It's important to be kind to yourself.

1984
07:41:49.479 --> 07:41:57.959
As you notice your mind. How much has your mind

1985
07:41:58.279 --> 07:42:25.520
slowed down since we started this recording. How came and

1986
07:42:25.759 --> 07:42:37.080
peaceful is your mind right now? We have nothing to

1987
07:42:37.200 --> 07:42:47.080
think about and just my voice to listen to. Because

1988
07:42:47.200 --> 07:42:58.119
you know, the intention behind this recording is relaxation. At

1989
07:42:58.159 --> 07:43:04.599
the very least, for you to feel more relaxed at

1990
07:43:04.639 --> 07:43:08.000
the end of the recording than you did at the beginning,

1991
07:43:13.159 --> 07:43:21.840
at the very least, for your mind to slow down

1992
07:43:24.680 --> 07:43:37.479
because your body continues to relax, because that's what you

1993
07:43:39.119 --> 07:43:58.959
want to happen. That's what you expect to happen for

1994
07:43:59.200 --> 07:44:17.360
relaxing to fill your body, maybe calm in your mind

1995
07:44:18.880 --> 07:44:26.360
to the point of boredom when you start maybe to

1996
07:44:32.000 --> 07:45:13.759
drift away. Drifting it's almost as if you're moving further

1997
07:45:13.919 --> 07:45:21.520
away from your body in your mind, just leaving that

1998
07:45:21.959 --> 07:45:33.599
there kind of liking it an escape pod in the

1999
07:45:33.799 --> 07:45:38.040
spaceship a movie. A space movie, you know when they

2000
07:45:38.080 --> 07:45:42.159
get into a little part in it. Since the month

2001
07:45:44.080 --> 07:46:13.520
far away from the spaceship, safe to dream, continue to relax,

2002
07:46:33.720 --> 07:47:25.799
drifting so slow and be so so rare.

2003
07:47:38.799 --> 07:47:39.639
And p so.

2004
07:48:00.759 --> 07:48:15.159
And focusing on the feeling of those individual parts of

2005
07:48:15.279 --> 07:48:31.759
your body that are relaxing one by one. You may

2006
07:48:33.639 --> 07:48:47.319
find that every now and then you realize that you

2007
07:48:47.479 --> 07:48:56.119
aren't listening to my voice because your mind started to

2008
07:48:56.360 --> 07:49:11.599
imagine something different, maybe started to almost move into some

2009
07:49:11.919 --> 07:49:20.319
kind of a dreamy state. And then you become aware

2010
07:49:20.520 --> 07:49:29.759
of my voice again. And even though you may want

2011
07:49:29.959 --> 07:49:34.880
to focus on my voice, you may also wish to

2012
07:49:37.439 --> 07:49:49.000
allow your mind to just drift naturally into that space

2013
07:49:49.319 --> 07:50:13.279
of comfort and safety. As you feel more comfort spreading

2014
07:50:13.680 --> 07:50:26.400
through your body like a warm blanket covering you gently,

2015
07:50:30.439 --> 07:50:48.560
keeping your body at just the perfect temperature, and even

2016
07:50:48.680 --> 07:51:00.759
if you can hear background sounds, they just don't seemed

2017
07:51:00.840 --> 07:51:17.840
to matter anymore. There's that sense peace spreads through your

2018
07:51:17.959 --> 07:51:31.799
mind like a gentle breeze, Yes, strong enough to blow

2019
07:51:31.880 --> 07:51:48.240
away all negativity, strong enough to remove from your mind

2020
07:51:51.520 --> 07:52:06.279
any anxiety or stress that was there before, and blow

2021
07:52:06.360 --> 07:52:17.279
away any other thoughts or feelings that just don't fit

2022
07:52:21.439 --> 07:52:46.479
with the sense relaxation, that is, feeling your body end

2023
07:52:46.639 --> 07:53:06.680
your mind. Unless you focus on your mind and count

2024
07:53:06.799 --> 07:53:12.880
down from ten down to one, and with each number

2025
07:53:13.400 --> 07:53:40.319
you hear, your mind will become slightly more relaxed, just

2026
07:53:40.799 --> 07:53:42.959
just slightly.

2027
07:53:45.560 --> 07:53:45.599
So.

2028
07:53:45.759 --> 07:53:52.799
From ten down to nine, just a slight movement. From

2029
07:53:52.959 --> 07:54:05.240
nine down to eight, just another small change in how

2030
07:54:05.360 --> 07:54:18.400
you feel. Eight down to seven, that feeling is a gap,

2031
07:54:19.319 --> 07:54:24.880
almost like a gap that starts to get wider, the

2032
07:54:25.040 --> 07:54:33.279
gap between those feelings that you used to have in

2033
07:54:33.400 --> 07:54:42.319
your mind compared to the feelings you have there growing now,

2034
07:54:44.040 --> 07:54:53.840
feelings of comfort and security and confidence. And that gap

2035
07:54:54.279 --> 07:55:04.119
becomes wider. Eight down to seven, seven down to and

2036
07:55:04.200 --> 07:55:09.240
when you get to five, your mind will start to

2037
07:55:10.599 --> 07:55:22.919
have a certain physical sensation, almost like there's a magnet

2038
07:55:23.520 --> 07:55:29.840
outside of your head sucking the tension and the stress

2039
07:55:30.400 --> 07:55:37.279
and any remaining feelings that you don't want, sucking them

2040
07:55:37.520 --> 07:55:48.240
out through your skull. And in down to four you

2041
07:55:48.400 --> 07:55:57.040
can start to really experience that sense of not just emptiness,

2042
07:55:57.279 --> 07:56:10.799
but space, a place full of fresh air, the place

2043
07:56:10.880 --> 07:56:17.400
where you can stretch. It's almost as if as you

2044
07:56:17.560 --> 07:56:22.479
go down to four and three your mind is expanding

2045
07:56:23.119 --> 07:56:36.200
with this sense of peace and tranquility growing as it

2046
07:56:36.360 --> 07:56:44.119
moves down to when you get to one, your mind

2047
07:56:47.439 --> 07:56:56.040
just feels exactly how you want to feel. It's almost

2048
07:56:59.119 --> 07:57:14.040
perfect feeling, maybe a sensation that you'd like to keep

2049
07:57:17.279 --> 07:57:28.080
a place that's safe, where nothing can affect you at all,

2050
07:57:39.799 --> 07:57:44.520
and you can stay in that that space of comfort

2051
07:57:44.639 --> 07:57:54.319
and confidence, confident in your own ability to create this

2052
07:57:55.279 --> 07:58:00.360
space and this feeling of comfort with the in your

2053
07:58:00.560 --> 07:58:07.680
own mind just by counting from ten down to one.

2054
07:58:12.240 --> 07:58:16.799
And this is something that you can do yourself when

2055
07:58:16.840 --> 07:58:24.080
you're on your own, the time when you can maybe

2056
07:58:24.319 --> 07:58:32.919
sit down, maybe just for a few minutes, close your eyes,

2057
07:58:36.720 --> 07:58:48.360
just count slowly from ten down to one and re

2058
07:58:48.639 --> 07:59:01.560
experience these feelings in your mind. And when you feel

2059
07:59:01.680 --> 07:59:11.159
that way in your mind, your body copies your mind,

2060
07:59:17.000 --> 07:59:22.919
and that feeling is spread through your spine and your

2061
07:59:23.080 --> 07:59:30.880
nervous system into every part of your body, travels through

2062
07:59:30.959 --> 07:59:45.159
your bloodstream, heathing and relaxing every particle of your existence.

2063
07:59:57.880 --> 08:00:01.279
Now we can we can prays is this a few

2064
08:00:01.439 --> 08:00:09.279
times before the end of the recording, and then you

2065
08:00:09.400 --> 08:00:16.840
can practice on your own and each time you count

2066
08:00:16.959 --> 08:00:28.439
for ten, about one the feelings of comfort, calmness, and

2067
08:00:29.439 --> 08:00:48.520
deep deep relaxation becomes stronger and deeper, filling your mind

2068
08:00:48.880 --> 08:00:58.119
and your brain with these positive chemicals, the spread throughout

2069
08:00:58.200 --> 08:01:08.000
your body, relaxing you so quickly, relaxing your whole body

2070
08:01:08.240 --> 08:01:21.439
and mind so very very easily, just by counting from

2071
08:01:21.639 --> 08:01:31.959
ten down to one. So we're going to do it now.

2072
08:01:32.799 --> 08:01:36.759
I'm going to count from ten down to one. I'd

2073
08:01:36.959 --> 08:01:41.279
like you to repeat the number after me. So when

2074
08:01:41.319 --> 08:01:49.880
I say ten, you can just repeat to yourself ten.

2075
08:01:55.520 --> 08:02:04.840
Just notice, be aware of how you feel in your

2076
08:02:05.000 --> 08:02:14.520
mind and your body. Then when I say nine, you

2077
08:02:14.639 --> 08:02:30.439
can repeat to yourself nine again, noticing the increase in

2078
08:02:30.680 --> 08:02:38.599
comfort and calmness in your mind and in your body.

2079
08:02:44.599 --> 08:02:54.040
The same when I say eight, when I say seven, six,

2080
08:02:56.599 --> 08:03:10.880
when I say five, four, when I say three, two,

2081
08:03:15.319 --> 08:03:20.240
and lastly you want to say one, you can repeat

2082
08:03:20.560 --> 08:03:21.840
that number.

2083
08:03:28.959 --> 08:03:29.080
Now.

2084
08:03:29.240 --> 08:03:34.799
Of course, when you do this on your own without

2085
08:03:34.919 --> 08:03:39.880
listening to me, you can say the numbers or whatever

2086
08:03:41.520 --> 08:03:50.000
speed that you feel is necessary for you, so you

2087
08:03:50.119 --> 08:03:55.919
can adapt. So if you feel you want to say

2088
08:03:56.000 --> 08:04:01.880
the numbers ten down to one faster than I do,

2089
08:04:03.639 --> 08:04:06.159
then you go ahead and do that. Or if you

2090
08:04:06.400 --> 08:04:10.360
feel when you do it yourself, that you'd like to

2091
08:04:10.599 --> 08:04:18.959
have more more space between the numbers, maybe take a

2092
08:04:19.040 --> 08:04:25.880
lot longer to get from ten all the way down

2093
08:04:26.520 --> 08:04:43.479
to one. That's your choice also to do. So I'm

2094
08:04:43.520 --> 08:04:51.959
going to count from ten down to one, and when

2095
08:04:52.000 --> 08:04:55.799
I get to one, that will be the end of

2096
08:04:55.919 --> 08:05:02.840
this recording unless accord to listening to music, and the

2097
08:05:03.000 --> 08:10:19.479
music will continue. Ten nine eight four, twenty ninety eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2098
08:10:24.200 --> 08:11:09.400
twelve eleven, ten nine eight, seven, six, five, four, three

2099
08:11:14.479 --> 08:11:38.040
two one. Now open your eyes, noticing how you physically

2100
08:11:38.119 --> 08:11:47.159
feel having counted down from twenty to one, allowing stress

2101
08:11:47.279 --> 08:11:51.159
and tension to leave through your fingertips and your toes.

2102
08:11:52.680 --> 08:11:57.400
And as you focus on your fingertips, maybe they feel

2103
08:11:57.400 --> 08:12:04.200
a little bit tingly, which is suppose quite an understanding

2104
08:12:04.319 --> 08:12:09.400
considering the tension has been exiting your body through your fingertips.

2105
08:12:15.880 --> 08:12:17.880
So now I'm going to count from twenty down to

2106
08:12:18.000 --> 08:12:25.200
one again. This time you're going to feel relief of

2107
08:12:25.400 --> 08:12:36.119
tension and stress. Any anxiety that you may have leaving

2108
08:12:38.319 --> 08:12:44.319
through your stomach just leaving through your stomach, almost as

2109
08:12:44.360 --> 08:12:51.000
if it's just releasing the whole of your stomach. You'll

2110
08:12:51.119 --> 08:12:55.639
navel to just above your chest or below your chest

2111
08:12:55.759 --> 08:13:00.360
rather so surrounding your belly button area, the whole area.

2112
08:13:02.400 --> 08:13:07.040
You can feel the tension of your body where it's left.

2113
08:13:07.319 --> 08:13:12.599
Just releasing from that area, and you may notice that

2114
08:13:12.720 --> 08:13:18.959
your stomach will become very relaxed. As I countdown from

2115
08:13:19.080 --> 08:14:47.520
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

2116
08:14:52.040 --> 08:15:04.200
two on, and you can open your eyes again if

2117
08:15:04.200 --> 08:15:07.799
you choose, or you can just keep them closed because

2118
08:15:07.840 --> 08:15:14.639
it feels relaxing. Just notice how your stomach feels. I

2119
08:15:14.799 --> 08:15:18.520
notice as your focus, just do a little scan of

2120
08:15:18.639 --> 08:15:27.840
your body. Just notice how your body feels, focusing on

2121
08:15:27.959 --> 08:15:34.959
your upper body, your back, chest, stomach, legs, arms, hands, feet,

2122
08:15:38.000 --> 08:15:44.919
just noticing, and you know, you may start to feel

2123
08:15:47.400 --> 08:15:51.200
more of a sense of tiredness, which may be the

2124
08:15:51.319 --> 08:15:57.360
reason you're listening to this recording because you would like

2125
08:15:57.599 --> 08:16:07.040
to let go completely of everything and dreapt off into

2126
08:16:07.159 --> 08:16:22.159
a nice, natural, calm, relaxing sleep. So now we're going

2127
08:16:22.240 --> 08:16:31.680
to focus on your forehead, and if you choose, you

2128
08:16:31.759 --> 08:16:36.840
can incorporate your eyes in this focus as well, your

2129
08:16:36.919 --> 08:16:43.479
forehead and your eyes. It's that whole area basically, almost

2130
08:16:43.560 --> 08:16:46.279
as if you were wearing a mask, you know, like

2131
08:16:46.439 --> 08:16:51.560
a I don't know, a batman mask or something, or

2132
08:16:53.680 --> 08:16:56.639
I'm trying to zorro or something, you know, the kind

2133
08:16:56.680 --> 08:16:59.759
of mask that covers your eyes, but also covers quite

2134
08:16:59.799 --> 08:17:06.680
a lot on the forehead. Focusing on that area because

2135
08:17:06.720 --> 08:17:10.000
that's the area that we're now going to release tension

2136
08:17:10.240 --> 08:17:15.319
and stress from your mind and your brain. From your

2137
08:17:15.479 --> 08:17:19.479
mind and any tension that you may have remaining in

2138
08:17:19.599 --> 08:17:24.880
your face, in your neck and your jaw, your eyes,

2139
08:17:25.720 --> 08:17:32.400
your forehead, or your scalp. So basically any tension within

2140
08:17:32.520 --> 08:17:40.840
your head area, including your mind and your brain, and

2141
08:17:40.919 --> 08:17:45.479
that's going to be released through your forehead and your eyes.

2142
08:17:49.439 --> 08:17:53.159
As I count down again from twenty down to one

2143
08:17:55.680 --> 08:19:26.560
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

2144
08:19:31.520 --> 08:19:52.759
two one, noticing, and she scanned your face withtraw your eyes,

2145
08:19:54.040 --> 08:20:03.040
the cheapens, your ears, the forehead, your scalp, your neck,

2146
08:20:04.360 --> 08:20:06.880
the back of your neck, in the front of your neck,

2147
08:20:07.799 --> 08:20:16.959
the side of your neck, and your throat hmm, noticing

2148
08:20:18.319 --> 08:20:29.680
being aware of the comfort, increased feeling, that relaxation not

2149
08:20:30.080 --> 08:20:35.080
just in your head and neck and mind, also the

2150
08:20:35.159 --> 08:20:44.479
rest of your body. So that notice how loose and

2151
08:20:44.799 --> 08:20:48.560
calm you feel, and how easily.

2152
08:20:50.240 --> 08:20:51.759
It is to just let go.

2153
08:20:54.599 --> 08:21:18.639
Completely, let go completely or easily. So what I'm going

2154
08:21:18.720 --> 08:21:22.680
to do now is I wanted to focus on the top.

2155
08:21:22.520 --> 08:21:23.360
Of your head.

2156
08:21:28.560 --> 08:21:35.159
And am We're going to allow every last piece of

2157
08:21:35.439 --> 08:21:41.759
tension or stress that might be lingering or hiding in

2158
08:21:41.880 --> 08:21:45.599
your body or mind or head.

2159
08:21:46.919 --> 08:21:47.319
To just.

2160
08:21:49.040 --> 08:21:54.759
Be sucked out at the top of your head and

2161
08:21:54.959 --> 08:22:06.360
released into Yeah, I'm sucked out into the clouds. Imagine

2162
08:22:06.400 --> 08:22:11.720
a big cloud of God your head, almost like a whirlpool,

2163
08:22:12.520 --> 08:22:15.319
and this is gonna suck that tension.

2164
08:22:16.520 --> 08:22:18.200
Out the top of your head.

2165
08:22:20.319 --> 08:22:29.080
And just take it away. The good should focus. Imagine

2166
08:22:29.119 --> 08:22:32.799
an opening on the top of your head with that

2167
08:22:33.240 --> 08:22:38.560
tension and stress and any remaining issues may be, worries

2168
08:22:38.680 --> 08:22:43.080
of concerns that are no use to you. Now you

2169
08:22:43.159 --> 08:22:45.680
can all be sucked down at the top of your

2170
08:22:45.759 --> 08:22:53.119
head and taken away. As I count down again from

2171
08:22:53.240 --> 08:24:32.400
twenty down to one now twenty nineteen, eighteen seventeen sixteen, fifteen, fourteen, thteen, twelve, eleven, ten, nine, eight, seven, six,

2172
08:24:36.759 --> 08:25:21.759
five four three one breathe, noticing how you feel, how

2173
08:25:21.919 --> 08:25:30.200
relaxed and calm you physically and mentally fail right now,

2174
08:25:35.880 --> 08:25:45.919
how peaceful your mind feels. It feels so nice to

2175
08:25:46.159 --> 08:25:54.759
just let go, to give yourself some space to breathe easily,

2176
08:25:56.680 --> 08:26:04.799
to think calmly, and just to take a break from

2177
08:26:06.560 --> 08:26:12.919
all that pointless worry and concerns about things that you

2178
08:26:13.000 --> 08:26:23.080
don't need to think about right now, because this is

2179
08:26:23.279 --> 08:26:28.119
your time to let go. This is your space to

2180
08:26:28.439 --> 08:26:38.919
enjoy feeling deeply relaxed, peaceful in your mind, relaxed in

2181
08:26:39.000 --> 08:26:48.759
your body. They can feel so good, so nice to

2182
08:26:49.119 --> 08:26:56.959
just not have to do anything, to be able to

2183
08:26:58.279 --> 08:27:08.200
really enjoy that serenity that comes with letting go completely,

2184
08:27:10.360 --> 08:27:24.720
that peacefulness that comes with being in this peaceful space.

2185
08:27:29.279 --> 08:27:33.759
And you can keep this sense of calmness for as

2186
08:27:33.919 --> 08:27:45.799
long as you choose. If you choose to drift off

2187
08:27:46.040 --> 08:27:52.680
into deep, healing, natural sleep, then you can do that.

2188
08:27:56.360 --> 08:28:04.599
It's completely up to you, and you can keep this

2189
08:28:04.919 --> 08:28:10.759
feeling of calmness physically and in your mind as long

2190
08:28:11.240 --> 08:28:28.240
as you choose to feel completely relaxed, completely relaxed. And

2191
08:28:28.279 --> 08:28:34.040
I'd like you to make up your mind that you're

2192
08:28:34.080 --> 08:28:45.319
going to relax, and I want to explore that with you.

2193
08:28:46.000 --> 08:28:52.919
What it feels like when you actually decide that you're

2194
08:28:52.959 --> 08:29:01.720
going to relax, not forcing yourself, but giving yourself that. Yes,

2195
08:29:01.799 --> 08:29:04.080
it is a command, really, isn't it When you're telling

2196
08:29:04.159 --> 08:29:13.680
yourself relax in a gentle but firm way that only

2197
08:29:14.000 --> 08:29:19.279
you can really tell yourself in that way. You can't

2198
08:29:19.279 --> 08:29:23.479
really have someone else saying to you, now it relax, relax,

2199
08:29:24.119 --> 08:29:28.159
you know, and it needs to be gentle, but you can't.

2200
08:29:28.319 --> 08:29:35.439
Someone else can't really have the same the same kind

2201
08:29:35.520 --> 08:29:45.159
of influence or power that you have over your own physicality,

2202
08:29:46.000 --> 08:29:55.639
over how you feel, because when you say it to yourself,

2203
08:29:56.919 --> 08:30:03.919
it means more. It's personal, and your brain and your

2204
08:30:04.360 --> 08:30:11.400
unconscious mind and your body listens to what you say. So,

2205
08:30:11.680 --> 08:30:15.479
for example, we'll test it out. We'll do a little test,

2206
08:30:15.599 --> 08:30:19.240
a few little tests along the way, and you can

2207
08:30:19.360 --> 08:30:25.599
get more of an idea of the force, the positive

2208
08:30:25.840 --> 08:30:32.240
force that you can have in creating a sense of

2209
08:30:32.520 --> 08:30:37.520
comfort and relaxation in your body and your mind quite

2210
08:30:37.639 --> 08:30:50.360
quickly just by you telling yourself to relax. So I'm

2211
08:30:50.360 --> 08:30:57.080
going to start by it's focus on your hands. So

2212
08:30:57.240 --> 08:30:59.919
focus on your hands and just tell your hands to RelA.

2213
08:31:01.520 --> 08:31:08.439
Just say relax. As you focus on your hands, you

2214
08:31:08.599 --> 08:31:13.080
could say my hands are relaxed, or I want my

2215
08:31:13.200 --> 08:31:17.479
hands to relax. I think if you actually do it

2216
08:31:17.639 --> 08:31:25.880
directly by focusing and imagining that your hands can hear

2217
08:31:26.000 --> 08:31:29.319
what you're saying. You know, they've got little ears, which

2218
08:31:29.360 --> 08:31:35.040
is a little weird. So talking to your hands and

2219
08:31:35.240 --> 08:31:51.319
just say relax. Noticing and your hands start to relax.

2220
08:32:03.720 --> 08:32:07.200
Now focus on your eyes and tell your eyes to relax.

2221
08:32:08.360 --> 08:32:13.040
You just say in the same word relax, and find

2222
08:32:13.119 --> 08:32:20.759
the right tone for you. You know, I might say relax,

2223
08:32:21.439 --> 08:32:29.560
but you you might say relax or relax. You know,

2224
08:32:29.880 --> 08:32:35.520
you might say it differently to yourself, and that's important

2225
08:32:36.400 --> 08:32:42.479
for you to gauge what feels right for you. To

2226
08:32:42.720 --> 08:32:47.880
just tell your eyes to relax, whilst focusing on your eyes,

2227
08:32:48.400 --> 08:32:53.119
your eyelids, the muscles around your eyes, your eyebrows, and

2228
08:32:53.360 --> 08:33:28.840
just tell your eyes directly relax. Now. Now, I just

2229
08:33:28.959 --> 08:33:39.240
did that myself, and sometimes you may feel that you

2230
08:33:39.439 --> 08:33:44.840
need a bit more time for the different parts to relax,

2231
08:33:45.680 --> 08:33:49.560
you know, because I start talking again, and maybe that

2232
08:33:49.799 --> 08:33:53.400
part hasn't relaxed fully. But what will happen is that

2233
08:33:53.439 --> 08:33:57.720
we'll just continue to relax even though I'm talking. And

2234
08:33:57.840 --> 08:34:03.599
that's happened with my eyes. Something else I noticed is

2235
08:34:05.560 --> 08:34:09.360
when I started focusing on my eyes, that actually almost

2236
08:34:09.520 --> 08:34:12.200
became they got worse before they got better in a way.

2237
08:34:12.919 --> 08:34:16.000
So I felt a degree of tension growing in my

2238
08:34:16.119 --> 08:34:22.040
eyes and then disappearing. So I think what that was

2239
08:34:22.200 --> 08:34:26.599
really it was just me becoming more aware of the

2240
08:34:26.880 --> 08:34:32.200
tension that was already there that I wasn't. I wasn't

2241
08:34:32.279 --> 08:34:37.279
focused on it before, so I wasn't really acknowledging it

2242
08:34:37.840 --> 08:34:54.360
or really conscious to those feelings. Yeah, my eyes is

2243
08:34:54.599 --> 08:34:58.119
still continuing to relax, as well as my hands. Actually,

2244
08:35:01.599 --> 08:35:07.000
my hands have got a certain kind of energy, like

2245
08:35:07.240 --> 08:35:12.400
not buzzing, but I can kind of fuel a degree

2246
08:35:12.439 --> 08:35:18.360
of energy in my hands. Maybe that's where the tension

2247
08:35:18.479 --> 08:35:30.479
is being released. Maybe that's causing that. The next part,

2248
08:35:30.560 --> 08:35:31.880
I think we should focus on.

2249
08:35:31.919 --> 08:35:32.759
The back of the neck.

2250
08:35:33.439 --> 08:35:37.360
That's a part which is quite often well for me,

2251
08:35:37.840 --> 08:35:40.880
holds tension. I don't know about it for yourself that

2252
08:35:41.000 --> 08:35:45.279
I think it's quite a standard place where tension is

2253
08:35:45.400 --> 08:35:52.240
sometimes held so, and I'm doing exactly what you're doing

2254
08:35:52.680 --> 08:35:54.799
as you do it as well, So I'm telling my

2255
08:35:55.759 --> 08:35:59.159
body parts to relax as well. So if you tell

2256
08:35:59.200 --> 08:36:02.400
your neck, back of your neck, focus on the back

2257
08:36:02.400 --> 08:36:09.520
of your neck, and just say relax in your own words,

2258
08:36:09.680 --> 08:36:11.880
in your own tone, in your own voice.

2259
08:36:12.520 --> 08:36:13.520
You can say out.

2260
08:36:13.360 --> 08:36:17.000
Loud, or you can just say it to yourself internally.

2261
08:36:17.919 --> 08:36:22.840
But you're focusing, and you're saying it literally to the back.

2262
08:36:22.759 --> 08:36:25.520
Of your neck, as if the back of your neck

2263
08:36:25.639 --> 08:36:28.119
can actually hear what you're saying.

2264
08:36:31.520 --> 08:36:35.200
So do that now, Just say relax to the back of.

2265
08:36:35.240 --> 08:36:37.599
Your neck, and I'll do the same.

2266
08:37:16.439 --> 08:37:19.959
Then what I noticed, and you may have had similar

2267
08:37:20.040 --> 08:37:24.479
thing is, even though I was focusing on the back

2268
08:37:24.560 --> 08:37:35.479
of my neck, other parts started to, I don't know,

2269
08:37:35.799 --> 08:37:39.240
show themselves to me or maybe because they want to

2270
08:37:39.240 --> 08:37:43.119
be relaxed as well. But I started noticing the feelings

2271
08:37:43.200 --> 08:37:46.479
in my shoulders at tension in my shoulders and in

2272
08:37:46.560 --> 08:37:53.840
my upper back. Whether that was because my back of

2273
08:37:53.919 --> 08:37:59.200
my neck was saying, well, I'm pretty much okay, it's

2274
08:37:59.520 --> 08:38:08.560
the other parts that need attention, But my lobe, my

2275
08:38:09.040 --> 08:38:12.599
back of my neck is still relaxing. But I just

2276
08:38:12.759 --> 08:38:19.360
became more aware of other parts that needed attention. Now,

2277
08:38:19.439 --> 08:38:24.360
this might happen, and it's not. It doesn't mean that

2278
08:38:24.439 --> 08:38:28.959
it's going wrong. It just means you're being notified of

2279
08:38:29.919 --> 08:38:37.720
more places that also want to feel relaxed. So I'm

2280
08:38:37.759 --> 08:38:41.959
going to focus on my upper back so you can

2281
08:38:42.040 --> 08:38:42.599
do the same.

2282
08:38:44.360 --> 08:38:44.880
Even if you.

2283
08:38:44.919 --> 08:38:49.959
Don't have any feelings of tension that are obvious in

2284
08:38:50.080 --> 08:38:54.319
your upper back, you just focus on your back and

2285
08:38:56.840 --> 08:39:01.680
the whole area from the shoulder blades down to the

2286
08:39:01.759 --> 08:39:05.919
middle of your back, then your spine, and with me,

2287
08:39:06.080 --> 08:39:13.520
it's more the shoulder blads that are more Yeah, that's

2288
08:39:13.639 --> 08:39:20.240
the parts that I really sort of given me that

2289
08:39:20.439 --> 08:39:24.240
not that it needs relax in the sounds.

2290
08:39:24.279 --> 08:39:27.680
Gonna ask that part to relax, and you can do

2291
08:39:27.799 --> 08:39:28.119
the same.

2292
08:39:28.200 --> 08:39:54.959
Now relaxed up the back. There's something strange happened there,

2293
08:39:55.479 --> 08:39:58.119
And this often happens.

2294
08:39:58.200 --> 08:39:59.080
I mean doing this for.

2295
08:40:01.599 --> 08:40:07.799
For sixteen years or something, and often I'm one surprised

2296
08:40:08.680 --> 08:40:15.479
but amazed really that there can be a feeling. So

2297
08:40:15.680 --> 08:40:18.240
when I was focusing on the back of my neck,

2298
08:40:19.119 --> 08:40:23.279
my upper back was starting to feel quite stressed and

2299
08:40:24.000 --> 08:40:29.560
in need of attention. As soon as I started talking

2300
08:40:29.759 --> 08:40:34.599
to you about my upper back and talking about, you know,

2301
08:40:35.119 --> 08:40:40.080
getting ready to ask the upper back to relax. Why

2302
08:40:40.159 --> 08:40:45.840
the back already started to relax. It's almost as if

2303
08:40:45.880 --> 08:40:51.520
it doesn't need to hear the words, just needs attention,

2304
08:40:56.279 --> 08:41:07.639
just needs to be noticed. And that is something that

2305
08:41:07.919 --> 08:41:14.919
often happens in this type of situation is when you

2306
08:41:15.159 --> 08:41:20.319
start to relax a couple of parts of your body,

2307
08:41:21.400 --> 08:41:28.080
as we've done with our hands, their eyes and the eyelids, and.

2308
08:41:28.319 --> 08:41:35.159
Now back of the neck, top of the back.

2309
08:41:36.919 --> 08:41:40.240
Up the back, the rest of the body seems to

2310
08:41:40.439 --> 08:41:49.119
just take notice and decide in its own way to

2311
08:41:49.360 --> 08:41:56.400
start relaxing. Other parts of your body start to just

2312
08:41:58.200 --> 08:42:05.520
become looser. I suppose it's kind of like a bit

2313
08:42:05.560 --> 08:42:10.119
of an avalanche, you know, the little ball starts rolling

2314
08:42:10.319 --> 08:42:12.959
and before you know it, the whole of your body

2315
08:42:13.159 --> 08:42:25.279
is completely relaxed and calm. And if you focus on

2316
08:42:25.400 --> 08:42:37.759
your face, you focus on your eyes, your eyelids, your eyebrows,

2317
08:42:38.000 --> 08:42:47.000
and the muscles around your eyes, maybe you start to

2318
08:42:47.159 --> 08:42:52.040
notice that your forehead is more relaxed than it was.

2319
08:42:54.080 --> 08:42:59.439
Maybe your face is more relaxed. I would say, my

2320
08:42:59.720 --> 08:43:15.000
entire faces a lot more relaxed than it was. So

2321
08:43:15.080 --> 08:43:21.040
you're going to focus now on your shoulders again, just

2322
08:43:21.200 --> 08:43:25.959
like before. Just tell your shoulders. I mean you can

2323
08:43:26.119 --> 08:43:28.680
do them individity. You can do the right shoulder and

2324
08:43:28.759 --> 08:43:33.080
left shoulder. I just generally do both at the same time.

2325
08:43:35.119 --> 08:43:38.360
Just tell your shoulders as you focus on them in

2326
08:43:38.439 --> 08:43:44.599
your mind, focus on them and feel maybe you can

2327
08:43:44.959 --> 08:43:51.680
see them in your mind's eye. Just tell your shoulders

2328
08:43:55.439 --> 08:44:46.880
to relax as nice as they relax. But do you notice,

2329
08:44:48.599 --> 08:44:55.319
I mean, especially with my back, is the connection between

2330
08:44:55.520 --> 08:45:06.159
the different parts the back, the shoulders, the neck being

2331
08:45:06.240 --> 08:45:10.959
all connected and being such a large part of your body,

2332
08:45:13.919 --> 08:45:22.240
it's almost hard to separate them from each other. And

2333
08:45:22.439 --> 08:45:31.520
my lower back has started to relax on insane. Maybe

2334
08:45:31.560 --> 08:45:36.319
I'm going too slow and that could be an issue

2335
08:45:37.200 --> 08:45:44.000
because we all go at different speeds. And the idea

2336
08:45:44.080 --> 08:45:46.759
at the beginning of this recording was for you to

2337
08:45:46.840 --> 08:46:02.319
be able to just say to yourself, relax without focusing

2338
08:46:02.479 --> 08:46:08.119
on any particular part of your body. Because when you

2339
08:46:08.279 --> 08:46:19.119
know that tearing your hands to relax and your hand relax,

2340
08:46:21.680 --> 08:46:28.360
you tell your eyelids and your eyes, the muscles around

2341
08:46:28.520 --> 08:46:37.919
your eyes and your eyebrows to relax, and they relax.

2342
08:46:43.400 --> 08:46:50.080
When you tell the back of your neck to relax,

2343
08:46:54.799 --> 08:47:22.680
and it relaxes until you're out back to relax, and

2344
08:47:22.919 --> 08:47:47.119
the relaxes. He tell your shoulders to relax, and they relax.

2345
08:48:10.599 --> 08:48:14.639
When you told your hands to relax, they relaxed, and

2346
08:48:14.759 --> 08:48:27.959
they continued to relax. When you told your eyelids, the

2347
08:48:28.080 --> 08:48:35.560
muscles around your eyes, your eyebrows, to relax, they relaxed

2348
08:48:39.080 --> 08:48:42.479
and continue to relax.

2349
08:48:48.880 --> 08:48:52.520
When you told the back of your neck us on

2350
08:48:52.599 --> 08:48:53.639
the back of your neck.

2351
08:48:57.159 --> 08:49:09.040
And told it to relax, it relaxed and continued to relax.

2352
08:49:17.200 --> 08:49:26.319
And you told your alcer back to relax, it relaxed

2353
08:49:26.959 --> 08:49:43.279
and continued to relax. That's with your shoulders. He told

2354
08:49:43.319 --> 08:49:51.639
your shoulders to relax, in your shoulders relaxed and continued

2355
08:49:56.759 --> 08:49:57.479
to relax.

2356
08:50:03.119 --> 08:50:08.119
And it's not just that, It's.

2357
08:50:10.759 --> 08:50:15.159
That the rest of your body has also been listening,

2358
08:50:16.880 --> 08:50:22.959
and that relaxation has been spreading. So from your eyes,

2359
08:50:23.319 --> 08:50:30.720
the relaxations spread to your forehead, around your face, into

2360
08:50:30.799 --> 08:50:44.680
your skin, into your jaw, into the front and sides

2361
08:50:44.759 --> 08:50:49.520
of your neck, all the way down your chest and stomach.

2362
08:50:56.200 --> 08:51:05.159
Your relaxed hands and shoulders meet up through your arms, relaxing.

2363
08:51:06.599 --> 08:51:10.240
The full arms, your upper arms.

2364
08:51:10.479 --> 08:51:29.360
Elbows, your wrists, letting the lower back, your hips, but

2365
08:51:29.639 --> 08:51:37.400
explwing and just start to relax and continue even the

2366
08:51:38.959 --> 08:51:42.919
comfort spreading through your legs.

2367
08:51:47.720 --> 08:51:49.959
All the way down to your.

2368
08:51:49.919 --> 08:51:59.720
Ankles, the tops of your feet, the sides of your feet,

2369
08:52:01.560 --> 08:52:12.439
in the bottoms of your feet, relaxing into your toes,

2370
08:52:16.240 --> 08:52:41.080
each tone relaxing because please. And if your body relaxes more,

2371
08:52:41.639 --> 08:53:04.720
your mind becomes slower and more peaceful, to the point

2372
08:53:05.279 --> 08:53:19.200
where if you choose to fall asleep, you can easily

2373
08:53:19.880 --> 08:53:29.319
do that easy drift doing.

2374
08:53:34.119 --> 08:53:36.520
Because there's nothing going on in your mind.

2375
08:53:40.200 --> 08:54:21.040
The prains peaceful, your body continues to rise. And with

2376
08:54:21.240 --> 08:54:28.520
that connection between your body relaxing, the word that you

2377
08:54:28.799 --> 08:54:42.560
say to yourself relax means that you don't need to

2378
08:54:42.720 --> 08:54:48.200
focus on just one part. You can just focus on.

2379
08:54:50.200 --> 08:54:51.840
Your entire body.

2380
08:54:58.040 --> 08:55:22.840
Saying the powerful word relas and there's those familiar sensations

2381
08:55:24.080 --> 08:55:40.319
of comfort spreading throughout your body, loosening and calming and

2382
08:55:40.759 --> 08:55:56.639
healing every part of your body, eating more relaxed.

2383
08:56:11.319 --> 08:56:15.000
So all we need to do from now on is just.

2384
08:56:16.880 --> 08:56:35.959
Tell yourself reserve feeding completely.

2385
08:56:37.000 --> 08:56:39.000
Out the boy come.

2386
08:56:51.040 --> 08:57:40.880
So starting now with number twenty nineteen eighteen seventeen sixteen

2387
08:57:57.680 --> 08:58:51.840
fifty four ft.

2388
08:59:26.520 --> 09:00:15.240
Well, attatatat.

2389
09:03:07.880 --> 09:06:37.040
U, attatatattoo.

2390
09:07:56.839 --> 09:11:06.879
Why two counting down from ten to one? Ten nine,

2391
09:11:08.599 --> 09:11:36.279
eight seven, six five four three two one. And maybe

2392
09:11:36.440 --> 09:11:39.360
that was a bit too quick in order to relax.

2393
09:11:40.599 --> 09:11:44.800
Maybe it's a bit too fast for you to notice

2394
09:11:45.080 --> 09:11:53.160
the calming of your body, maybe even a little bit

2395
09:11:53.199 --> 09:11:57.319
of pressure there, like you're counting down from ten to one.

2396
09:11:57.400 --> 09:12:00.680
What do you expect me to do? Man, expert me

2397
09:12:00.800 --> 09:12:04.800
just to go with floppy just because you're counting down

2398
09:12:09.199 --> 09:12:13.519
to If you try it again, but this time, I

2399
09:12:13.639 --> 09:12:20.800
go this lower this time, and you focus on the

2400
09:12:20.959 --> 09:12:25.080
whole of your body before we focus on your legs.

2401
09:12:27.519 --> 09:12:36.720
Just notice how your body does start to feel more

2402
09:12:37.160 --> 09:12:56.120
relaxed with every number that I count down ten nine,

2403
09:13:01.959 --> 09:14:31.080
eight seven six five four three two one. You just

2404
09:14:31.279 --> 09:14:37.199
notice how how you feel generally, how your body feels.

2405
09:14:43.839 --> 09:14:51.599
It's not necessarily even about yeah, counting down from ten

2406
09:14:51.720 --> 09:15:00.519
to one. It's that space that you have, that body

2407
09:15:01.680 --> 09:15:22.919
space between being active physically or mentally, just sitting or

2408
09:15:23.040 --> 09:15:27.639
lying down and just being there, not doing anything, not

2409
09:15:27.959 --> 09:15:34.959
saying anything, or deeding to think about anything. So it

2410
09:15:35.080 --> 09:15:38.639
opens up a space, you know, a bit of a space,

2411
09:15:39.639 --> 09:15:49.199
the gap, and the more I camped down for the

2412
09:15:49.319 --> 09:15:56.879
tental one, the bigger that gap becomes. So there's that

2413
09:15:57.160 --> 09:16:13.440
gap of calmness, of comfort, relaxation. It's a nice feeling, yeah.

2414
09:16:15.319 --> 09:16:24.000
And it moves those stresses or discomforts physically or emotionally,

2415
09:16:24.720 --> 09:16:35.440
moves them away, allows you.

2416
09:16:38.160 --> 09:16:38.680
To just.

2417
09:16:41.639 --> 09:16:48.000
Slow down. So i'ming to count again from ten down

2418
09:16:48.040 --> 09:16:58.000
to one, and notice that gap widening, the gap, and

2419
09:16:58.239 --> 09:17:03.120
is it widens, It's almost like the stress and attention

2420
09:17:04.000 --> 09:17:22.360
falls into the gap. It gives you that distance, that

2421
09:17:22.639 --> 09:19:01.760
space now ten nine, eight, seven, six, five, four three two.

2422
09:19:20.000 --> 09:19:20.199
One.

2423
09:19:31.760 --> 09:19:36.160
And how does your bo do you feel.

2424
09:19:38.120 --> 09:19:38.279
Now?

2425
09:19:51.000 --> 09:20:03.639
Can you notice that you feeling calm? Are you feeling

2426
09:20:06.000 --> 09:20:33.400
more relaxed? As we now focus on your legs, just

2427
09:20:33.559 --> 09:20:54.919
your les, We're just gonna start with focusing on your thighs.

2428
09:21:09.760 --> 09:21:13.720
Of course, it's not the most exciting thing to be

2429
09:21:13.839 --> 09:21:21.040
doing because I'm sure like most of your body is

2430
09:21:21.160 --> 09:21:33.480
not not going on right now. Just focusing on the

2431
09:21:33.599 --> 09:21:39.680
whole of your thighs, the tops of your thighs, the

2432
09:21:39.959 --> 09:21:46.480
sides of your thighs, the bottoms of your thighs, the

2433
09:21:46.720 --> 09:21:52.199
outer thighs and inner thighs. Basically the hole of your

2434
09:21:52.319 --> 09:22:01.239
thigh that leads into your hip and then goes down

2435
09:22:01.400 --> 09:22:11.040
to your knee joints. Now, this is a big area,

2436
09:22:15.519 --> 09:22:20.480
it's a very heavy area. It's very strong, probably the

2437
09:22:20.599 --> 09:22:25.040
strongest muscles in your body or in your thighs.

2438
09:22:35.239 --> 09:22:36.120
But I don't think we.

2439
09:22:37.879 --> 09:22:50.440
Perhaps would give enough attention to our thighs. Perhaps we

2440
09:22:50.559 --> 09:23:01.199
don't acknowledge how important our thighs are to our lives,

2441
09:23:12.720 --> 09:23:22.160
how much they actually do for us, all for our lives.

2442
09:23:29.319 --> 09:23:35.199
And it may seem sound really weird, but I think

2443
09:23:35.279 --> 09:23:43.400
that all of our body parts, especially advice, needs some TLC,

2444
09:23:46.720 --> 09:23:56.839
a bit of love shown, a bit of the acknowledgement,

2445
09:23:59.519 --> 09:24:15.239
thank you, gratitude for what advice do for us. And

2446
09:24:15.319 --> 09:24:20.800
I know this may sound and a strange, and maybe

2447
09:24:20.839 --> 09:24:23.839
you think, why am I? Surely I should be able

2448
09:24:24.360 --> 09:24:26.639
in the garden hugging a tree or something.

2449
09:24:28.279 --> 09:24:33.559
Oh it's hard to set a.

2450
09:24:33.599 --> 09:24:37.279
Microphone up on a tree. Just why I'm doing this indoors?

2451
09:24:37.319 --> 09:24:40.839
Otherwise I would be outside hugging a tree. Now I

2452
09:24:40.919 --> 09:24:49.919
can't see the television from the tree. You move down

2453
09:24:49.959 --> 09:24:59.639
to your knees gained such an important part, And I

2454
09:24:59.760 --> 09:25:06.639
think we don't necessarily I'll speak for myself here. I

2455
09:25:06.720 --> 09:25:11.879
don't necessarily appreciate all that my needs do for me

2456
09:25:13.160 --> 09:25:18.959
until I have a problem with my need. Occasionally, if either.

2457
09:25:20.360 --> 09:25:23.000
Maybe i'll bash it or it's.

2458
09:25:22.959 --> 09:25:29.480
Aching for some reason, it's then that I realize how

2459
09:25:29.680 --> 09:25:33.559
much it does. You know, the benefit of being able

2460
09:25:33.639 --> 09:25:42.160
to use my legs without any kind of physical discomfort

2461
09:25:43.800 --> 09:25:50.800
is a beautiful thing that's possibly not appreciated until it's

2462
09:25:51.440 --> 09:26:00.839
temporarily removed. You know that's comfort. But as you focus

2463
09:26:00.919 --> 09:26:08.800
on your knees, regardless of how your knees feel, you

2464
09:26:08.879 --> 09:26:14.720
can have that sense of gratitude and love to your

2465
09:26:14.839 --> 09:26:27.400
needs for all that they do for you, and you

2466
09:26:27.480 --> 09:26:31.959
can still have that attention on your thighs. Maybe notice

2467
09:26:32.040 --> 09:26:38.879
how your thighs feel. Maybe you've noticed that they are

2468
09:26:40.760 --> 09:26:44.599
relaxing more.

2469
09:26:46.160 --> 09:26:53.599
Deeply as you.

2470
09:26:53.720 --> 09:27:01.040
Focus now on the bottoms of your lex machines, car muscles,

2471
09:27:01.519 --> 09:27:09.760
the bones between your knees and your feet incorporate and course,

2472
09:27:09.879 --> 09:27:13.800
your ankles so important.

2473
09:27:19.400 --> 09:27:20.680
Can anyone that's had.

2474
09:27:21.360 --> 09:27:24.279
Even like the slightest sprain of.

2475
09:27:24.319 --> 09:27:31.319
An ankle, who knows how how much we take our.

2476
09:27:31.480 --> 09:27:40.160
Enkles are granted And it's kind of strange in a way,

2477
09:27:40.239 --> 09:27:45.879
when you think that, you know, logically, our wrists are

2478
09:27:45.879 --> 09:27:49.959
a lot thinner than the rest of their arms, which

2479
09:27:50.120 --> 09:27:53.279
is okay, it doesn't I can't see any problem with

2480
09:27:53.360 --> 09:28:00.639
that because we're just picking stuff up. Our ankles so

2481
09:28:00.839 --> 09:28:10.839
much thinner than the rest of our legs, and from

2482
09:28:10.879 --> 09:28:15.440
a physics perspective or logical even it doesn't really make

2483
09:28:15.559 --> 09:28:23.559
sense that all this weight will ultimately be resting on

2484
09:28:24.440 --> 09:28:33.519
your ankles then leading to your feet. That thin area,

2485
09:28:35.040 --> 09:28:44.639
thin bone. Yeah, it does so much great work. Supports us,

2486
09:28:44.720 --> 09:28:54.680
supports our body for a lifetime, helps us to balance,

2487
09:28:57.040 --> 09:29:10.000
helps you to get around and be mobile. And there's

2488
09:29:10.000 --> 09:29:17.879
the calf muscles. Of course, when I was younger, I

2489
09:29:17.959 --> 09:29:21.239
couldn't see the point in calf muscles. Didn't seem to

2490
09:29:21.360 --> 09:29:27.519
do anything. Okay, if I walked around on tiptoes, then my.

2491
09:29:27.639 --> 09:29:31.760
Calf muscles get some work. But of course that's not true.

2492
09:29:31.919 --> 09:29:36.199
The calf muscles are being used whenever we use our.

2493
09:29:36.160 --> 09:29:49.959
Legs and your shins there to protect your lower legs,

2494
09:29:54.279 --> 09:29:58.879
shaped in a way at most is a protector with

2495
09:29:59.000 --> 09:30:10.639
the bone leading of course to your ankles.

2496
09:30:13.519 --> 09:30:14.199
In your feet.

2497
09:30:18.919 --> 09:30:20.919
I'm not going to focus on your feet. We're just

2498
09:30:21.000 --> 09:30:27.160
going to focus on the legs, and I realize, and

2499
09:30:27.279 --> 09:30:31.199
now that I've mentioned your feet, it could be sission

2500
09:30:31.319 --> 09:30:34.400
on them anyway, So maybe I should focus.

2501
09:30:34.120 --> 09:30:35.199
On your feet a little bit.

2502
09:30:39.199 --> 09:30:43.639
You can have them in your awareness the same as

2503
09:30:43.720 --> 09:30:48.080
you have your thighs in your awareness. Even though we

2504
09:30:48.199 --> 09:30:52.199
haven't been focusing on your thighs for a few minutes,

2505
09:30:53.959 --> 09:31:04.760
we've been focusing on your ankles, there still that sensation

2506
09:31:05.040 --> 09:31:21.080
of comfort in your thighs and with that movement of energy.

2507
09:31:23.120 --> 09:31:30.160
Because the thighs hold lots of different sensations. Of course,

2508
09:31:30.239 --> 09:31:34.800
there's the muscles and the big strong muscles that we

2509
09:31:34.959 --> 09:31:48.440
have in our thighs, but the skin on the outside

2510
09:31:48.480 --> 09:31:53.360
of the thighs, as in the outside of all of

2511
09:31:53.440 --> 09:32:02.120
our body, can be very sensitive, sensitive to the touch,

2512
09:32:04.879 --> 09:32:18.199
sensitive to temperature, and inside your thighs the bones, there's

2513
09:32:19.279 --> 09:32:24.080
the muscle, there's the blood, vessels, the arch trees, to

2514
09:32:24.239 --> 09:32:33.959
all this stuff inside your thighs. I guess sometimes it'd

2515
09:32:34.000 --> 09:32:38.120
be nice if you could actually put your fingers inside

2516
09:32:38.199 --> 09:32:43.519
your thighs and a message, So if you can message

2517
09:32:43.559 --> 09:32:46.959
on the outside, because but to be able to get

2518
09:32:47.160 --> 09:32:51.040
deep into the muscles, to be able to just massage

2519
09:32:52.080 --> 09:32:56.959
inside your pies. Message in the bones of your leg

2520
09:32:59.160 --> 09:33:09.000
massage or the veins and just gently healing your thighs,

2521
09:33:12.919 --> 09:33:18.160
and you can move down message and inside your knees.

2522
09:33:19.599 --> 09:33:24.519
It's a message in those bones, but with healing fingertips,

2523
09:33:25.959 --> 09:33:27.760
spreading that healing.

2524
09:33:27.680 --> 09:33:32.279
Energy deep into the choice of your knees.

2525
09:33:37.720 --> 09:33:41.400
Of course, there's the back of your you mean that

2526
09:33:41.559 --> 09:33:47.519
the inside crease where you need is. It's a really

2527
09:33:47.760 --> 09:33:48.760
sensitive area.

2528
09:33:50.680 --> 09:33:55.400
Really that's very nice when you stroke it. That might

2529
09:33:55.519 --> 09:33:59.599
be because it's an area that's not really touched very often.

2530
09:34:01.720 --> 09:34:08.559
It's almost like a hidden part a crease your legs.

2531
09:34:08.639 --> 09:34:09.639
It's almost.

2532
09:34:11.559 --> 09:34:12.319
Like a part that.

2533
09:34:14.120 --> 09:34:25.360
Has a sensitivity, which is a little bit different because

2534
09:34:25.440 --> 09:34:36.879
it's protected by your legs. You can imagine putting the

2535
09:34:37.040 --> 09:34:47.120
fingers into that crease on your legs. Folded in between

2536
09:34:47.199 --> 09:34:50.120
your legs, you can just message.

2537
09:34:49.639 --> 09:34:53.680
With your fingertips. Imagine your fingertips.

2538
09:34:53.160 --> 09:35:03.680
Going inside message in the muscle tissue. You can of

2539
09:35:03.800 --> 09:35:06.800
course field the bones.

2540
09:35:06.760 --> 09:35:18.639
Of your knees, heading through your fingertips, and then you

2541
09:35:18.680 --> 09:35:24.440
should go down to your calf muscles. And that's the

2542
09:35:24.519 --> 09:35:28.040
part I'd like to be able to really put my

2543
09:35:28.199 --> 09:35:31.800
fingertips deep inside my calf muscles.

2544
09:35:33.279 --> 09:35:42.160
Massology in every single tissue of that muscle, heaving.

2545
09:35:42.199 --> 09:35:51.160
Every part and then doing the same for my shins.

2546
09:35:54.360 --> 09:36:02.559
Massalogy in gently stroking the bones is striking and hewing

2547
09:36:02.839 --> 09:36:06.879
and loving way because it deserves to be treated.

2548
09:36:09.919 --> 09:36:14.199
There's the precious bones that they are. Our legs are

2549
09:36:14.279 --> 09:36:18.360
so precious as in all the other parts of our body.

2550
09:36:20.559 --> 09:36:34.480
The more precious of mutual on the planet. When you

2551
09:36:34.720 --> 09:36:35.319
start to.

2552
09:36:36.839 --> 09:36:47.839
Think about your legs in this way, you can change

2553
09:36:47.959 --> 09:36:57.680
your perspective. It might sound a bit it's silly to

2554
09:36:57.839 --> 09:37:03.239
start with the idea of having love for your legs,

2555
09:37:04.639 --> 09:37:05.879
showing an appreciation.

2556
09:37:07.959 --> 09:37:09.199
You advise.

2557
09:37:11.440 --> 09:37:15.480
Wanting to be able to put your hands in your.

2558
09:37:15.440 --> 09:37:24.040
Eyes, the message the muscles and the bones, to.

2559
09:37:24.080 --> 09:37:29.440
Get your fingers deep in there, releasing all at tension,

2560
09:37:32.319 --> 09:37:36.239
just to show how much you care.

2561
09:37:39.279 --> 09:37:40.919
About your legs.

2562
09:37:42.000 --> 09:37:47.800
Much you care for what your links do for you greatly,

2563
09:37:50.319 --> 09:37:51.519
your knees, your.

2564
09:37:51.599 --> 09:38:04.480
Calls, your ankles. The strength of your ankles, considering how

2565
09:38:05.519 --> 09:38:08.760
in they are compared to the rest of your legs,

2566
09:38:08.919 --> 09:38:10.160
especially your fines.

2567
09:38:13.959 --> 09:38:24.160
Yet they say long, say a lexible, absolutely amazing things.

2568
09:38:25.440 --> 09:38:35.080
The ankles are truly a gift because of what they

2569
09:38:35.239 --> 09:38:35.720
do for you.

2570
09:38:41.199 --> 09:38:48.160
Supporting all that weight. Regardless how what weight you are,

2571
09:38:49.360 --> 09:38:54.120
even if you're only hate stones, there's still a lot

2572
09:38:54.160 --> 09:38:56.480
of weight these little ankles.

2573
09:39:00.120 --> 09:39:00.760
Now I'm not.

2574
09:39:01.080 --> 09:39:11.000
Heavy, the ets them double that. Yet my uncles support

2575
09:39:11.080 --> 09:39:11.800
my body.

2576
09:39:12.319 --> 09:39:17.239
All the time. What are going to do?

2577
09:39:18.080 --> 09:39:19.839
Keep on a side trying to.

2578
09:39:19.839 --> 09:39:25.040
Sit down, that's what while next thing.

2579
09:39:28.440 --> 09:39:33.839
My feet. People will say, what is black?

2580
09:39:35.120 --> 09:39:35.839
I'm so happy.

2581
09:39:55.680 --> 09:39:56.599
The legs.

2582
09:39:58.199 --> 09:40:06.360
Really are amazing. And then to talk about talk about

2583
09:40:06.480 --> 09:40:11.319
your legs is probably possibly, if on one of the

2584
09:40:11.400 --> 09:40:15.559
most of the most pulling things you've ever heard anyone say.

2585
09:40:16.480 --> 09:40:23.959
Possibly the poll you or not. Everything I said is true.

2586
09:40:26.440 --> 09:40:40.559
Relax are amazing. The relaxed deserve not just.

2587
09:40:40.720 --> 09:40:59.279
Respect, They deserve to relax deeply. They deserve to take

2588
09:40:59.360 --> 09:41:05.599
some time out of the day they just let completely.

2589
09:41:23.839 --> 09:41:42.919
Legs really can relax because the legs are so such

2590
09:41:42.959 --> 09:41:50.120
a nice, very important part in a body. Relax makes

2591
09:41:50.239 --> 09:41:55.559
the rest of your body also naturally follows.

2592
09:41:56.879 --> 09:41:57.440
Hit that.

2593
09:41:59.199 --> 09:42:12.000
Yeah, journey of comfort. I feel it in my hips.

2594
09:42:13.400 --> 09:42:20.519
My hips filled really lo andl say my law back

2595
09:42:20.599 --> 09:42:25.839
as well, my law back, and evil it was it

2596
09:42:26.519 --> 09:42:31.040
stretched even though I'm just sitting in a chair and

2597
09:42:31.160 --> 09:42:36.680
there's a stretching as far as my way I'm doing.

2598
09:42:37.720 --> 09:42:40.360
It's almost as if the muscles are just relaxed so

2599
09:42:40.639 --> 09:42:46.519
much that there is a natural stretch. This at tension

2600
09:42:47.360 --> 09:42:51.160
has reduced a lot.

2601
09:43:07.879 --> 09:43:21.000
Now, then gupt down ten douns of one, two, one

2602
09:43:21.080 --> 09:43:21.319
of the.

2603
09:43:29.480 --> 09:43:53.239
Nine, eight, seven, six, five, four, three.

2604
09:44:00.199 --> 09:44:17.160
H h. Really, I'm just.

2605
09:44:17.199 --> 09:44:22.919
Gonna countdown, fire down to the world, and there's a countdown.

2606
09:44:24.199 --> 09:44:28.919
You can just focus on the numbers, just the numbers

2607
09:44:30.599 --> 09:44:40.000
counting down. I notice now you feel in this fronement.

2608
09:44:41.360 --> 09:44:43.519
As you hear the numbers counting down.

2609
09:44:44.400 --> 09:44:53.599
Knowing that those numbers counting down represents you feel them

2610
09:44:58.279 --> 09:44:59.519
not just in your body.

2611
09:44:59.680 --> 09:45:09.360
But say, lets in mind, I just made us saying there's.

2612
09:45:09.319 --> 09:45:13.040
Nothing to do. There's nothing to.

2613
09:45:13.239 --> 09:45:15.760
Say, it's nothing to think about.

2614
09:45:18.839 --> 09:45:41.319
Starting really under five or three.

2615
09:45:51.639 --> 09:45:57.839
S What.

2616
09:46:07.599 --> 09:46:20.800
Did you notice gradual letting go with the tension your body.

2617
09:46:24.400 --> 09:46:30.400
It may also begin to notice and be aware how

2618
09:46:30.480 --> 09:46:39.400
your mind is starting to slow down. This is just

2619
09:46:39.519 --> 09:46:47.480
a natural thing that it's not really a special procedure.

2620
09:46:48.800 --> 09:46:53.680
It's just natural because it is. Your body relaxes, your.

2621
09:46:53.639 --> 09:46:59.319
Mind also starts to react, and a more than mind.

2622
09:46:59.199 --> 09:47:11.919
Relaxes, all the group relaxes the continuous circle of organizations

2623
09:47:12.000 --> 09:47:22.680
that honest, that comes from relative quietness. Even this background.

2624
09:47:22.440 --> 09:47:26.120
Sounds either real sorg on my mind.

2625
09:47:27.599 --> 09:47:39.279
It's still against thee like the television music in the background.

2626
09:47:40.720 --> 09:47:48.879
Music very likely that the sick in the room.

2627
09:47:51.239 --> 09:47:59.919
Why did you do so? The disc.

2628
09:48:06.680 --> 09:48:08.440
And we stop thinking about.

2629
09:48:15.160 --> 09:48:16.000
Commisation.

2630
09:48:22.000 --> 09:48:22.519
It's fun.

2631
09:48:25.279 --> 09:48:33.080
Yeah, you won't find the good

2632
09:48:36.559 --> 09:48:48.720
Yeah, h