May 27, 2025

(no music) (10 hours) HYPNOSIS | Trivia Tuesday | LMBYTS #1361 | 27th May 2025

(no music) (10 hours) HYPNOSIS | Trivia Tuesday | LMBYTS #1361 | 27th May 2025
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WEBVTT

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

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and please only listen when you can safely close your eyes.

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Close your eyes. Yeah, oh and what else? So this

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is trivia Tuesday? Oh yes, yes, yes, yes, yes it is, yes,

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it is. So. Basically what I do on Trivia Tuesday

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is I think of a subject and then I ask

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chat GPT to do the research for me and come

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up with or ask for one hundred okay, or for

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I think twenty to thirty facts about a subject. And

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today I'm going to talk about hypnosis. I mean, I

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could probably do quite a few facts off the top

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of my head, but they might be wrong. The ones

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I give you may also be wrong, so I'm not

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you know, I take no responsibility for anything that is incorrect. However,

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I thought it would make it a mildly interesting, boring recording. Yes,

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the thing is, I'm using the CHATCHPT Advanced Reasoning and

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it's taken a whole I probably would have done it

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by now if I just used a normal chat GBT four.

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But I wanted to get I wanted to go a

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little bit more in depth. If you know what I mean,

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If you know what I mean it. So today is Tuesday,

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the twenty seventh of May, twenty twenty five. Vinnie's in

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the background, chumping on a bony thing. Been no windy today.

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You might actually hear the wind in the background, because

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I do have the window open. I was listening back

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to a recording from yesterday, and I could hear the birds.

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We'll just let you know how loud the birds are,

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because the microphone doesn't generally pick up much in the

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way of the birds singing. But it's that time of

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the year when they're all out and having fun, which

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is good. Well, it might be not having fun. They

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might be rehearsing for an upcoming stage show, and they

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might actually not be enjoying it at all. Might have

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had enough and they just want to go to the pub.

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I don't know. It's been raining as well. But luckily,

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even though it's been raining on and off all day,

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I've managed to miss the rain. So I've took Vinnie

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out twice and I haven't I haven't got wet, had

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a little bit of a little few specs on the specs,

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but other than that, that's been all right. Did I

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actually started the day off by doing a new recording,

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which I don't normally do. I don't normally do a

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recording first three in the morning, but for some reason

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I had the the little urge, and what I did

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is I did and let me Boil your Pain Away

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called Pleasant Memories, and it was let Me Boil Your

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Pain Away number thirty five. So yeah, I just did

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that for those that would like to watch it or

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listen to it. Rather yesterday I did two recordings as well.

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Yeah I did. I did a body scan and I

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also did Monday's Boil Objects dog walking. So yeah, so

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today's going to be two recordings. Also, it's six thirty

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seven PM, so I don't know if I'm gonna have

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a chance to upload or edit and upload this. I

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might do because I don't. I don't really watch much

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TV in the evening, not really, I don't, you know.

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I'm not really that routine that I used to have.

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I want to talk about TV now, so we talk

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about TV instead of hypnosis. Hypnosis is boring. Let's talk

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about televisions. Oh no, it's it's done. All this work.

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It seemed a shame not to go along with it.

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Televisions I've had, in fact, that could be a future

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boring objects recording. I can hear people no talk about

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the television. It doesn't want to listen about hypnoisis stop

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not allowed? No, So yeah I did that.

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Yeah.

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I don't have my whole not my whole life. But

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you know, when I was younger, most things happened back then.

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When I was younger, I I had like an evening protocol. Yeah,

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I'd get home from work depending on what time I

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got home from work, depending on what I watched on TV.

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But my whole evening would be based around watching TV.

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So if I got home at six o'clock, I would

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possibly watch the News, maybe I'd watch Home and Away.

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If I got home at five point thirty, I'd watch

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The Neighbors, then Home and Away, and then maybe Hollyoaks.

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I think it's in my memory that was kind of

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the order of the different programs, and then perhaps I'd

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watch Sometimes I would watch the four News at seven,

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and then it's seven point thirty, I'd watched EastEnders, and

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then depending on what time of the of my life

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it was, it's a period, and I'd watched The Bill

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at eight o'clock, And there was a period of time

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when I'd watch Family guy at nine o'clock every night,

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So that happened for a few years. That's when I

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moved here. But for some reason, I just haven't.

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I just.

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You know, I mean, if I do like to check

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the news just to see what's going on, generally I

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don't get like hugely involved, just to see what's going on,

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and I like, you know, if let's say I'm meeting

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mid dinner, I'd stick the TV on and I'll look

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through the channels to see if there's any old shows on,

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like what Happened to The Likely Lads or the Kenny

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Everidge Show or something from that the seventies and eighties,

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just a bit of light relief. And if there's nothing on,

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I'll probably go to YouTube and just have a look

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at some of the channels I watch on YouTube, just

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to see what's going on there. I mean, sometimes I'll

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actually just go on YouTube to get the news anyway.

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It depends really. According to my website, I've got six

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thousand episodes, six thousand recordings that you can listen to,

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although I'd pretty sure that probably includes the ten hour

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ones and the five O ones, you know, so, but

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six thousand it's quite a lot isn't it. I'm just

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going to have a quick look what's the statistics. Right,

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It's been a quiet day. I worked a little bit

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on the back end doing some of the se O,

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which is a search engine optimization stuff, you know, getting

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some stuff transcribed and like all that stuff. But it's yeah,

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it's all right, it's okay. Spose, spose, Nope, that's not on.

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To cancel that reset cancel. I wonder if the the

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subscription transcription page. That's weird. Sorry, I'm just talking out loud.

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There's a new video software Chords. What's it called PO

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three LEO three, MEO three LEO three CO three to

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three stuff like that, and it can make really amazing

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quality videos, short videos, but really good quality in a

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very short period of time. Something that would have took

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hours and hours a couple of years ago just to

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wait for it to come through and it still wouldn't

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be that good quality is now available in seconds, which

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means based on that, probably in a couple of years,

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probably be able to put a movie together just by

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putting in a correct prompt and in like an hour

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to probably have a whole movie, which is I mean,

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it might be involved putting in a whole script, you know.

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But it's quite amazing because I do sometimes think after

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I've watched a movie, I sometimes think to myself, I

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need a we WI But that's not really relevant talking

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about it. I sometimes think to myself, I would have

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preferred for it to be different. I would have kept

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that character in, maybe got rid of the other character,

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maybe had them do something different, And almost like I

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could have made that movie a bit better for me,

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not for the overall audience, but I might have enjoyed

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it more if something else had happened. But then, I'm

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not a director. I'm not a movie director. And sometimes

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I see these movies and I think, well, they get

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bad ratings. But sometimes and I'm just thinking, but the

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actors and the producers and the directors and the costume

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designers and the writers, you know, all the people involved,

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sometimes thousands of people, but at least quite a few

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people involved in making putting a movie together. I think

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it's good or think it's worthwhile. So on that basis,

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I sometimes think to myself, well, it's worth giving it

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a go to watch it, because a lot of efforts

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been put in for this for it to be dismissed. Yeah,

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I've got someone phone in me. Luckily my phone is

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on mute. Oh dear, I don't know why I used

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to love talking on the phone. I don't like it anymore.

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We don't not, I don't like it all the time.

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Depends who it is, but I just can't. I don't

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answer the phone if I'm doing the recording anyway, unless

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it's like an important vocal, you know.

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I mean, if my.

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If my dad wrong, i'd answer it, or my brother.

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But outside of that, I wouldn't. Generally, what was I

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talking about? Something I can't remember? So here we go, hypnosist.

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How many facts have I got? How many trivia facts?

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Oh?

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Did give me a hundred? Okay? Cool? So I might

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be able to expand on more on it from my

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own knowledge, but maybe not. I might just give you

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the fact. So hypnosis is a nineteenth century word. Scottish

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surgeon James Braid coined hypnotism the word hypnotism in eighteen

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forty one after watching Mesmerists and deciding the state resembled

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sleep and sleeping Greek is hypnos but actually focused attention.

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So it resembles sleep but was actually focused attention. So

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he came up with the word hypnotism. He tried. He

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tried to change the word twice, apparently because he didn't

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like the word hypnotism or hypnosis. Didn't like it, even

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though he kind of created it or coined it, made

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it popular, and he tried to change it, but no

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one was eminent. Nope, we like that word. We're going

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to keep it now. Mesmerists. You may have heard of

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the word mesmerism. It was it's named after France, France

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Anton Mesmer, who treated patients with animal magnetism. So in

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the late seventeen hundreds, what he did is he passed

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magnets over people's bodies, sparking Europe's first medical hypnosis craze

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and given English the term mesmerize. So what happened to

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him is he became very famous and was loved by

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the royal family. I think he was French, and he's

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loved by the French royal family and some experts. When

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you when you bear in mind doctors in the late

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seventeen hundreds, the average person probably knows more about the

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body potentially and science than doctors did back then, just

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you know, because of the knowledge we've got. I mean

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they didn't they were still blood letting people. It's like,

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that's what we're still going on back then. And what

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he did is he started this is something, Oh, I've

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got a memory of something I read. How it worked

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is he was doing the magnets and he.

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Put he was blood letting someone, and he put the

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magnets over where the blood was coming out, and the

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blood the bleeding stopped, and he thought, oh, and then

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he started doing that and he used sticks, and I

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think there was he do lots of people at the

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same time, so to have them all holding on to.

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Big metal rods and stuff. So yeah, it's but he

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was very popular, and then he was challenged like prove

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it because he started talking about it was the animal

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magnetism in the person, and the doctors or the surgeons

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at the time didn't agree. So he invited them, I

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got one just find out for yourself, just you know,

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do some research. I welcome you to do it. And

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some notable people, including America's Benjamin Franklin, came along and

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they pretty much poo pooed what he was doing, and

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they said it was just suggestion, which kind of you know,

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is still pretty much agreed, is a suggestion as far

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as kind of is it in a way. And then

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Franz Anton Mesmer left the country, I do believe, and

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just had his own had his own following elsewhere. I

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think he also liked eating ice cream, but I'm not

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sure about that. Abe Farrier imported Oriental hypnosis to Paris.

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This is eighteen thirteen. The Indo Portuguese priest demonstrated trance

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without magnets in eighteen thirteen, arguing that it was all

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in the subject's mind. Okay. And James Esdale, James Sysdale

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was very famous in the hypnosis world because and this

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is something I used to have his book. Actually he

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performed it's saying dozens, but hundreds is the actual. According

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to his book, he performed one hundreds of surgeries in

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colonial India using only mesmerism, which was like doing using hypnosis.

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So this is eighteen forty five to eighteen fifty. It

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listed major operations including all kinds of stuff, and it

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didn't have any kind of pain relief at their disposal.

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So he came back, he wrote a book about it,

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and he's yeah, he's down as being a really big

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especially when it comes to that pain relief, A big

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person in that no one had ever done that before,

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or at least he was the first person to become

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famous for it. Jon Martin Charco, So I find this

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interesting turned hypnosis into a part Parisian spectacle. He weakly

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demonstrated at the Salpetriere. I'm not sure if I'm pronouncing

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that right in eighteen eighties packed galleries with doctors, artists

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and writers cementing hypnosis inside early neurology. So he was big.

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I think he had a book as well. I think

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I used to have that, and so he was a

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What kind of surgeon was he? I forget so the British,

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00:21:48.559 --> 00:21:53.400
but that was in France. The British Medical Association backed

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hypnosis in nineteen fifty five and it's called trance, a

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genuine phenomenon useful for pain, neurosis and obstetrics whatever. That is,

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recommending every medical student learned the basics, which they didn't

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and they still don't as far as I'm aware. And

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according to books I've read and information from doctors and

245
00:22:31.119 --> 00:22:35.519
all that stuff. During the training to become a doctor,

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00:22:37.559 --> 00:22:43.519
they may get like one day of focusing on chronic

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pain or focusing on pain. I don't know how true

248
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that is. It might have changed. But you'd think considering

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most of medicine, most of the reasons people go to

250
00:22:57.720 --> 00:23:04.039
the doctors is because of pain, you'd think that that

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would be something that would be studied a bit more.

252
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But you know, I'm not a doctor, so I don't

253
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know if it's true or not. The British Medical Association,

254
00:23:19.039 --> 00:23:23.519
so why is it repeating itself? Oh no, I'm repeating myself.

255
00:23:24.759 --> 00:23:29.480
The American The American Medical Association followed. In nineteen fifty eight,

256
00:23:30.000 --> 00:23:36.400
the AMA Council Review labeled hypnosis a legitimate therapeutic tool

257
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and urged more research. Now, I think in America you

258
00:23:40.880 --> 00:23:44.640
have to be part of an organization in order to

259
00:23:45.200 --> 00:23:49.680
have a license in order to practice hypnosis and hypnotherapy.

260
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In the UK you don't. It's not controlled in the UK,

261
00:23:58.519 --> 00:24:04.680
and stage shows in Britain do require a license under

262
00:24:04.720 --> 00:24:09.680
the Hypnotism Act nineteen fifty two. So the law arose

263
00:24:09.799 --> 00:24:15.720
after sensational stunts raised safety worries, and local councils still

264
00:24:15.799 --> 00:24:20.160
enforce it today. But you can practice as a hypnotherapist,

265
00:24:21.200 --> 00:24:29.119
but you can't do a live hypnosis act without getting

266
00:24:29.119 --> 00:24:33.240
a license to do it, so you have to get permission.

267
00:24:34.759 --> 00:24:37.480
I think they're a little bit more open to it

268
00:24:37.519 --> 00:24:43.279
these days, but for a while it's quite difficult. So

269
00:24:43.359 --> 00:24:46.920
let's have a look. Milton Erickson. My mate, Milton Erickson

270
00:24:47.559 --> 00:24:56.880
revolutionized indirect hypnosis. So he was from Arizona. He wasn't

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from Arizona, but he lived in Arizona. Phoenix, Phoenix, Arizona,

272
00:25:04.720 --> 00:25:07.839
but he ended up living there. So the Arizona psychiatrist

273
00:25:08.160 --> 00:25:17.319
used storytelling, metaphas, and permissive language techniques now copied in therapy, coaching,

274
00:25:17.359 --> 00:25:19.119
and advertising.

275
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A huge, huge.

276
00:25:23.640 --> 00:25:27.480
Had a huge effect on hypnosis and the way it

277
00:25:27.599 --> 00:25:32.079
was taught and the way it was used. I've got

278
00:25:32.160 --> 00:25:36.440
probably about ten fifteen books on the man, some written

279
00:25:36.480 --> 00:25:42.519
by him, some written about him. The weird thing about

280
00:25:42.599 --> 00:25:45.079
with Milton Erickson is that I'm just going to add

281
00:25:45.079 --> 00:25:47.720
my own little bit of information I know about. He

282
00:25:47.799 --> 00:25:50.519
had polio as a child. He had it again when

283
00:25:50.559 --> 00:25:54.319
he was in his fifties, I think, so he ended

284
00:25:54.400 --> 00:25:56.279
up in a wheelchair. But when he was a child,

285
00:25:56.319 --> 00:25:59.759
he had it and he was bedridden, couldn't walk, couldn't

286
00:25:59.759 --> 00:26:06.480
do anything, and he couldn't talk or anything. He completely

287
00:26:06.680 --> 00:26:10.039
was pretty much wasn't able to do very much for

288
00:26:10.119 --> 00:26:18.160
quite a while and he gained very good He found

289
00:26:18.640 --> 00:26:21.640
he studied the ways people were because he had a

290
00:26:21.640 --> 00:26:24.160
big family. He studied the way that people in his

291
00:26:24.200 --> 00:26:28.319
family were interacting and communicating, and how often they'd say

292
00:26:28.359 --> 00:26:31.599
one thing that would mean another thing, you know that,

293
00:26:32.000 --> 00:26:34.559
or how some of his brothers and sisters would lie

294
00:26:35.359 --> 00:26:39.440
or you know, and he studied that and he realized

295
00:26:39.480 --> 00:26:45.960
that the unconscious communication is often different from the verbal communication.

296
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You know, there's incongruence. And he also found ways to

297
00:26:53.359 --> 00:26:59.519
get people to do things for him without talking. And

298
00:26:59.559 --> 00:27:04.880
he noticed also how people matched each other, like rapport

299
00:27:05.359 --> 00:27:07.279
when you know, when people were getting on really well,

300
00:27:07.319 --> 00:27:10.599
and maybe they moved their right hand, the other person

301
00:27:10.599 --> 00:27:13.799
maybe removed moved their right hand. And when one was

302
00:27:13.880 --> 00:27:15.960
not in yes, the other one might be noding yes.

303
00:27:16.119 --> 00:27:19.519
And whenever one one started tap dancing, the other one

304
00:27:19.559 --> 00:27:22.359
started tap dancing. You know, things like that one fired

305
00:27:22.440 --> 00:27:25.599
the other one fired. That was his parents. But you know,

306
00:27:25.640 --> 00:27:29.599
he just noticed those things. And then he became a doctor.

307
00:27:30.400 --> 00:27:37.160
He actually what happened is he he recovered and then

308
00:27:37.400 --> 00:27:42.079
he he became a doctor, and he became and he

309
00:27:42.160 --> 00:27:45.759
had but he had pain all his life due to

310
00:27:45.960 --> 00:27:48.960
the podio. So he found a way to deal with

311
00:27:49.000 --> 00:27:55.799
the pain using hypnosis, and then he you know, as

312
00:27:55.839 --> 00:28:01.079
a doctor, became a psychiatrist, started using hypnosis with psychiatric

313
00:28:01.200 --> 00:28:06.720
patients before he was even allowed to you know, that's

314
00:28:06.759 --> 00:28:09.599
before it was even kind of accepted to do that,

315
00:28:10.640 --> 00:28:13.920
because this would probably be in the I think he

316
00:28:14.000 --> 00:28:21.200
did stuff with he helped people with, if I remember rightly,

317
00:28:23.839 --> 00:28:27.640
during the war, they used to call it shell shock.

318
00:28:27.880 --> 00:28:31.200
Now it be called PTSD. There was shell shocked, then

319
00:28:31.240 --> 00:28:35.279
it was there was another name for it, and now

320
00:28:35.279 --> 00:28:40.480
it's PTSD. And he used to help people with that,

321
00:28:40.759 --> 00:28:44.720
soldiers and you know, the army, navy, et cetera. With that,

322
00:28:47.960 --> 00:28:51.559
I'm partly making up some of this, I think it's true.

323
00:28:52.240 --> 00:28:55.839
And then he went on to be he became a

324
00:28:55.880 --> 00:29:01.720
teacher and he became very famous. He had very bad

325
00:29:02.759 --> 00:29:05.400
I think asthma, so he needed to move to the

326
00:29:05.440 --> 00:29:09.599
desert because of the air. The air was better for him.

327
00:29:09.720 --> 00:29:13.759
And he was in a wheelchair for the last probably

328
00:29:15.079 --> 00:29:18.880
thirty years twenty five years of his life. Always used

329
00:29:18.920 --> 00:29:27.559
to wear purple, that was his favorite color, and constantly smiling.

330
00:29:29.319 --> 00:29:34.039
You know, he's there's actually a local neighbor who I

331
00:29:34.039 --> 00:29:36.720
think he walks his dog, probably because I don't talk

332
00:29:36.759 --> 00:29:41.799
to people unless they have dogs with them. Generally, it

333
00:29:41.880 --> 00:29:44.559
looks like Milton Erickson. I said to him, you know,

334
00:29:44.680 --> 00:29:50.039
you look at some really famous He said, what George Clooney.

335
00:29:50.119 --> 00:29:54.079
I said no, and he walked off. But if he

336
00:29:54.119 --> 00:29:56.319
had stated I'd have said no Milton Erickson, who he

337
00:29:56.359 --> 00:30:00.359
wouldn't have known who Milton Erickson was. Probably he might done.

338
00:30:01.279 --> 00:30:03.079
I'm not the only person in the entire world that

339
00:30:03.160 --> 00:30:06.480
knows who Milton Erickson is. Now you know who he is,

340
00:30:06.519 --> 00:30:12.319
if he didn't already he is. He's kind of like

341
00:30:12.440 --> 00:30:17.319
the Bruce Lee of martial arts, the Bruce Lee or

342
00:30:17.359 --> 00:30:19.880
the Bruce Lee of hypnosis if you want to go. So,

343
00:30:19.880 --> 00:30:22.279
if you go to martial arts, no matter what martial

344
00:30:22.319 --> 00:30:25.160
light you're in, Bruce Lee is kind of at the top,

345
00:30:25.359 --> 00:30:30.359
even though he didn't do necessarily jiu jitsu and he

346
00:30:30.519 --> 00:30:34.359
wasn't judo what you know, but you get into martial arts,

347
00:30:34.400 --> 00:30:38.279
Bruce Lee, he's what Bruce Lee movies. It's the standard thing.

348
00:30:39.799 --> 00:30:41.319
At least it used to be. I don't know if

349
00:30:41.359 --> 00:30:45.119
it's that case anymore. If you get into boxing, Muhammad

350
00:30:45.119 --> 00:30:48.519
Ali is kind of there.

351
00:30:48.799 --> 00:30:49.559
He's the top.

352
00:30:50.039 --> 00:30:53.519
There's no one above Muhammad Ali in the boxing world history,

353
00:30:54.599 --> 00:30:57.200
regardless of whether he was the best or not. He's

354
00:30:57.279 --> 00:31:03.880
the most famous boxer that's pretty much ever been. And

355
00:31:05.079 --> 00:31:10.680
with hypnosis, Milton Ericson or Milton Hates Erickson is the

356
00:31:10.680 --> 00:31:15.640
most famous in hypnosis. In the same way, you could

357
00:31:15.720 --> 00:31:22.559
say from a psychology perspective, Sigmund Freud was the most

358
00:31:22.559 --> 00:31:30.559
famous psychologist or psychiatrist still even though he's been gone

359
00:31:30.599 --> 00:31:37.000
for he passed away in nineteen thirty nine, he's still

360
00:31:37.200 --> 00:31:40.720
you know, he's still the most famous and runners up

361
00:31:40.720 --> 00:31:45.480
would be probably young. And then you go to counseling,

362
00:31:45.880 --> 00:31:53.000
the most famous counselor Carl Rodgers. I mean, he almost

363
00:31:53.519 --> 00:31:57.400
invented counseling. So yeah, it's just so that's where Milton

364
00:31:57.400 --> 00:32:04.799
Erickson is. On my personal opinion. Other people may think, yeah, yeah,

365
00:32:05.119 --> 00:32:08.720
and like somebody else, alc Roger is around the corner.

366
00:32:08.920 --> 00:32:13.160
He's much better than Milton, and it might be better than

367
00:32:13.200 --> 00:32:18.480
now and he but uh, yeah, he's he was an

368
00:32:18.519 --> 00:32:25.039
absolute phenomena. I've got audios of him and I've got yeah,

369
00:32:25.359 --> 00:32:29.559
his videos of him on YouTube. Unfortunately, they're very old

370
00:32:29.720 --> 00:32:37.359
videos and they're very not good quality. Also, because he'd

371
00:32:37.440 --> 00:32:40.400
had the when he'd had the polio thing, and he

372
00:32:40.480 --> 00:32:46.240
was getting older, he couldn't speak particularly clearly in a

373
00:32:46.279 --> 00:32:51.240
way that he used to, so it's not always Perhaps

374
00:32:51.359 --> 00:32:55.319
it wouldn't be easy for to hear what he's saying.

375
00:32:57.079 --> 00:32:58.599
I think it's easier if you was in the room

376
00:32:58.599 --> 00:33:00.640
with him, But on a video it does come across

377
00:33:00.720 --> 00:33:10.279
very well. So neuro linguistic program in NLP, which I

378
00:33:10.359 --> 00:33:17.559
did study in, piggybacked on Ericsson's work. So co founder

379
00:33:17.720 --> 00:33:22.920
Richard Bandler taught rapid inductions that borrowed heavily from Ericsonian's

380
00:33:23.160 --> 00:33:28.799
pacing and language patterns. Yes, yes, yes, yes, yes true

381
00:33:30.079 --> 00:33:33.119
and YEH can't argue on that. One is no secret

382
00:33:33.160 --> 00:33:39.240
to that. So it wasn't just I mean NLP. They

383
00:33:39.319 --> 00:33:47.279
studied Fritz Pearls, they studied Milton Erickson, they studied.

384
00:33:49.119 --> 00:33:49.519
Who else?

385
00:33:49.599 --> 00:33:57.200
Did they study? The family therapists I forget her name,

386
00:33:58.480 --> 00:34:03.319
Richard Loveder, the family therapist lady, And so they studied

387
00:34:03.359 --> 00:34:07.920
lots of different people, but neuro linguistic programming was very

388
00:34:08.039 --> 00:34:13.159
much and they also studied language as well. So yeah,

389
00:34:15.679 --> 00:34:21.880
so much of NLP is hypnosis and if you look

390
00:34:21.920 --> 00:34:24.239
at some of the old books which I've got. I've

391
00:34:24.239 --> 00:34:26.840
got some and I've had lots. I'd like to get

392
00:34:26.840 --> 00:34:32.840
my library back, my hypnosis library back, because what I

393
00:34:32.840 --> 00:34:35.800
find amazing is you look back and you say, well,

394
00:34:37.880 --> 00:34:41.000
it looks like it's new, Like this is an NLP.

395
00:34:41.519 --> 00:34:44.280
It's only been around since the late seventies. I mean,

396
00:34:44.280 --> 00:34:47.000
it's a long time now, I suppose. But if you

397
00:34:47.079 --> 00:34:49.679
go back, that stuff was talked about in the nineteen

398
00:34:49.679 --> 00:34:55.119
twenties and nineteen thirties and forties in hypnosis books. The

399
00:34:55.119 --> 00:35:04.920
idea of imagining something like on a screen and change it,

400
00:35:05.000 --> 00:35:08.159
rewinding it and taking the color out, and things like

401
00:35:08.199 --> 00:35:11.920
that to change a memory or change your reaction to

402
00:35:12.000 --> 00:35:19.679
a memory. If this sounds like a lecture, sorry, it's trivia, baby,

403
00:35:19.840 --> 00:35:27.000
It's trivia. So it's weird because I kind of realized

404
00:35:27.039 --> 00:35:36.599
that I'm still interested in hypnosis. However, I don't want

405
00:35:36.639 --> 00:35:41.840
to do hypnosis in the traditional way. I want to

406
00:35:43.199 --> 00:35:46.800
I want to do my own thing. Hence the let

407
00:35:46.840 --> 00:35:53.480
me boil your pain away, I don't. I don't want

408
00:35:53.519 --> 00:36:00.039
to have that restriction that I felt with hypnosis and

409
00:36:00.079 --> 00:36:05.199
having it structured in that way. I quite like the

410
00:36:05.519 --> 00:36:11.199
freedom of going in and out of focusing on a

411
00:36:11.280 --> 00:36:18.079
subject and then talking about flip flops if I want to,

412
00:36:18.559 --> 00:36:20.679
or talking about all that's made me feel hungry, that

413
00:36:20.800 --> 00:36:25.719
us talking about that and just still being myself, but

414
00:36:25.880 --> 00:36:35.440
also having that focus and the suggestions. I don't think

415
00:36:35.480 --> 00:36:42.960
we need people need to have super super strong suggestions.

416
00:36:43.000 --> 00:36:51.000
In a sense of what Milton Erickson said is you

417
00:36:51.119 --> 00:36:54.440
try and get the client or the patient to wrap

418
00:36:54.760 --> 00:37:00.800
their mind around an idea, wrap your mind around an idea,

419
00:37:01.800 --> 00:37:04.880
and once that idea, especially if you go from lots

420
00:37:04.880 --> 00:37:12.039
of different angles, which I tend to do, it it sticks,

421
00:37:12.199 --> 00:37:16.239
something will stick, something will change, and we're constantly changing,

422
00:37:16.360 --> 00:37:23.920
and you remember certain things. There might be something in

423
00:37:23.960 --> 00:37:28.039
this recording that you might remember which might actually be useful,

424
00:37:28.920 --> 00:37:32.239
even though it's just me talking about stuff that you

425
00:37:32.360 --> 00:37:39.039
might not find particularly invigorating or interesting, which in a

426
00:37:39.119 --> 00:37:42.159
sense you shouldn't be anyway, because it is a boring recording,

427
00:37:42.639 --> 00:37:48.320
you know, let me boil you or a sleep. But

428
00:37:48.360 --> 00:37:53.079
at the same time it might be useful other than

429
00:37:53.119 --> 00:37:56.880
to just to send you off to no Land, notdy Land.

430
00:37:59.360 --> 00:38:02.360
So this is thing that you might have heard of before.

431
00:38:02.880 --> 00:38:09.920
Emily Cool's nineteen twenties, mantra became a self hypnosis staple.

432
00:38:11.639 --> 00:38:15.639
And I remember hearing this in Pink Panther movie and

433
00:38:15.679 --> 00:38:23.880
it was the Inspector Cluso's boss who just has had

434
00:38:24.000 --> 00:38:27.920
enough of Inspector Cluso. But I think it's the second

435
00:38:27.960 --> 00:38:31.159
movie and he's back doing his job and he's trying

436
00:38:31.159 --> 00:38:34.559
to keep calm, and I think he's looking in the mirror,

437
00:38:34.679 --> 00:38:38.199
just repeating every day, in every way, I'm getting better

438
00:38:38.320 --> 00:38:42.320
and better. That's the first time I ever heard that.

439
00:38:42.400 --> 00:38:46.280
So when I actually read those words and I think

440
00:38:46.320 --> 00:38:53.639
I've got Emily COO's books, it made me laugh because

441
00:38:53.679 --> 00:38:56.480
I thought, Okay, it was hard to take it seriously

442
00:38:56.519 --> 00:38:59.559
because it was used in their comedy movie, so it

443
00:38:59.639 --> 00:39:04.280
was a it's basically auto suggestion. And he was the

444
00:39:04.280 --> 00:39:09.880
first person to kind of really have done that. Charles

445
00:39:10.079 --> 00:39:15.079
Dickens moonlighted as a mesmerist. Ooh, I didn't know this,

446
00:39:15.199 --> 00:39:19.039
so this might first have I heard of this? Novelists

447
00:39:19.280 --> 00:39:24.519
treated So the novelist Charles Dickins treated friends headaches with

448
00:39:24.639 --> 00:39:31.159
hypnosis and once hypnotized his wife during a US lecture

449
00:39:31.159 --> 00:39:36.079
Taur in eighteen forty two. Wow, I did not know that,

450
00:39:36.800 --> 00:39:40.039
but hey, the Master of Words. I guess it would

451
00:39:40.079 --> 00:39:48.559
be Wow. I really didn't know. CIA Project MK Ultra

452
00:39:48.880 --> 00:39:54.760
experimented with hypnosis. So declassified files show nineteen fifties efforts

453
00:39:54.800 --> 00:40:00.400
to combine trance with drugs for interrogation and covert missions. Yeah,

454
00:40:00.440 --> 00:40:05.199
that's quite well known. They tried lots of different things, LSD,

455
00:40:05.440 --> 00:40:07.280
all kinds of things to try and get people to

456
00:40:07.320 --> 00:40:14.760
do stuff. Hypnotic testimony is usually barred from US courts,

457
00:40:15.480 --> 00:40:21.000
so since the nineteen eighties, most states exclude hypnotically refreshed

458
00:40:21.119 --> 00:40:28.440
memories as unreliable. I believed it was all because of

459
00:40:28.480 --> 00:40:33.639
the false memory issue. So I actually thought that it

460
00:40:33.679 --> 00:40:42.000
was never admissible or acceptable in any court of any country,

461
00:40:42.320 --> 00:40:49.440
to be fair, But maybe I'm wrong. The UK Hypnotic

462
00:40:49.519 --> 00:40:55.280
World Record Day happened online, so British hypnotist Chris Hughes

463
00:40:55.440 --> 00:40:59.960
drew over thirty thousand participants to a Facebook trance session

464
00:41:00.119 --> 00:41:06.840
on World Hypnotism Day two thy eleven. I was going

465
00:41:06.920 --> 00:41:11.599
to try and do the biggest stop smoking Hypnosis Day

466
00:41:11.639 --> 00:41:16.320
in two thousand and six, and I went to I

467
00:41:16.360 --> 00:41:22.559
did all the advertising for it, okay, and I went

468
00:41:22.599 --> 00:41:28.639
to rent out the hall which was where bands would

469
00:41:28.639 --> 00:41:35.679
play big old place, and they wanted thouurs and of pounds,

470
00:41:36.159 --> 00:41:39.639
so I had to call the whole thing off. And

471
00:41:41.440 --> 00:41:48.400
a fastest induction record claims a seven second handshake. Trance

472
00:41:49.559 --> 00:41:56.119
speed hypnotist speed hypnosis specialist Jonathan Royle demonstrates the feet

473
00:41:56.360 --> 00:42:00.800
in a seminar videos. I did some aiming with Jonathan

474
00:42:00.920 --> 00:42:13.199
Mile in nineteen ninety ninety five. I think next one

475
00:42:13.280 --> 00:42:22.159
is chevrolets. Chevrolets or chevels. Pendulum predates pocket watches. So

476
00:42:22.360 --> 00:42:31.079
chemist Michelle Eugene Chevrol eighteen thirty three showed small unconscious

477
00:42:31.599 --> 00:42:37.559
muscle twitches can swing a suspended weight. Still taught in

478
00:42:37.679 --> 00:42:43.119
hypnosis classes today. So it's a little bit different for

479
00:42:43.199 --> 00:42:48.199
you know when people you know the old style, yeah,

480
00:42:48.360 --> 00:42:52.760
you know. She used the word trope where you swing

481
00:42:52.800 --> 00:42:55.719
the watch in front of someone's eyes and saying we'll

482
00:42:55.760 --> 00:42:57.119
focus on the watch.

483
00:42:57.360 --> 00:43:01.039
The march, Yeah, I feel is the eee.

484
00:43:01.920 --> 00:43:08.880
All that stuff. This was different. This was basically asking

485
00:43:09.599 --> 00:43:13.119
your you just speak directly to your unconscious mind. So

486
00:43:13.199 --> 00:43:16.480
you have this thing like a chain with a little weight.

487
00:43:16.840 --> 00:43:19.400
Perhaps you could do it with a watch as well

488
00:43:20.159 --> 00:43:25.159
on a chain, and just sometimes you'd have like a

489
00:43:25.199 --> 00:43:30.280
piece of paper on the desk with yes and no

490
00:43:31.320 --> 00:43:34.039
a little bit wee gee to be fair, but you

491
00:43:34.079 --> 00:43:37.920
know you're not asking the spirits, just asking yourself questions.

492
00:43:39.440 --> 00:43:42.719
Or you could just say, well, just switch from side

493
00:43:42.719 --> 00:43:46.480
to side for yes and go round for no, and

494
00:43:46.519 --> 00:43:50.320
you can ask yourself questions. And because it's you're not

495
00:43:51.880 --> 00:44:00.679
purposefully moving the you're not making any movements on your own,

496
00:44:01.199 --> 00:44:07.239
it's micro movements. And the idea is you're asking yourself

497
00:44:07.320 --> 00:44:11.559
questions in a sense because you might be wondering what

498
00:44:11.639 --> 00:44:14.159
kind of questions would you ask yourself? Where did I

499
00:44:14.239 --> 00:44:15.000
leave the keys?

500
00:44:16.079 --> 00:44:16.199
No?

501
00:44:16.760 --> 00:44:24.280
Well maybe, but it's more, is it okay? I want

502
00:44:24.280 --> 00:44:26.519
to stop doing this particular behavior?

503
00:44:29.320 --> 00:44:29.679
Are you?

504
00:44:29.880 --> 00:44:32.920
Are you willing for me to stop this? So you

505
00:44:32.960 --> 00:44:37.360
could ask your unconscious mind so that you can be congruent.

506
00:44:38.000 --> 00:44:41.079
So your conscious mind, your unconscious mind, your whole body,

507
00:44:41.159 --> 00:44:43.559
your mind, your thoughts, your brain, whatever, can all be

508
00:44:44.440 --> 00:44:49.400
in sync with what you're wanting to do, and that

509
00:44:49.440 --> 00:44:54.239
can have a positive effect. There's other things that we've

510
00:44:54.239 --> 00:44:58.639
done for it as well, but that's a whole recording

511
00:44:58.679 --> 00:45:01.480
on its own. In fact, there's a whole book I've

512
00:45:01.519 --> 00:45:06.400
got Mind Body Connection or whatever, and it's a huge book,

513
00:45:06.480 --> 00:45:12.360
and it's all about that, and you've got It's not

514
00:45:12.599 --> 00:45:18.320
just idiomotor responses, they call it. This is like moving

515
00:45:18.400 --> 00:45:21.960
your hand, moving a finger. Let the finger move if

516
00:45:22.000 --> 00:45:24.679
it's a yes, or it's a no, or you know.

517
00:45:25.280 --> 00:45:29.360
Sometimes like raising your hand up. Just let your hand

518
00:45:29.559 --> 00:45:32.960
raise up on its own, but let your unconscious mind

519
00:45:33.039 --> 00:45:37.360
raise it up from your knee, for example, But don't

520
00:45:37.360 --> 00:45:40.920
do it consciously. Let your unconscious mind just let it

521
00:45:41.599 --> 00:45:44.719
and you talk to your unconscious mind, you know, do

522
00:45:44.800 --> 00:45:48.119
let's say the other person. So just moveing that hand

523
00:45:48.320 --> 00:45:53.360
up now, bit by bit slowly, but don't do it consciously,

524
00:45:53.920 --> 00:45:56.800
and the hand moves, and then you can do something like, well,

525
00:45:57.280 --> 00:45:58.719
what are you going to do is move it up

526
00:45:58.719 --> 00:46:02.119
to your face slowly, and when it touches your face

527
00:46:02.480 --> 00:46:06.719
you'll become completely relaxed. Or you're gonna let it drop,

528
00:46:06.760 --> 00:46:10.679
and when it drops down to your knee again, you'll

529
00:46:10.960 --> 00:46:15.320
feel amazing. And you know, stuff like that. It can

530
00:46:15.320 --> 00:46:19.440
be used for lots of different things. I fixation inductions

531
00:46:19.800 --> 00:46:24.880
at our cinema classics for a reason. Staring at a

532
00:46:25.039 --> 00:46:33.039
fixed point exploits our natural optic fatigue, and was popularized

533
00:46:33.079 --> 00:46:39.760
by a Victorian surgeons. Well, I can't remember who it

534
00:46:40.000 --> 00:46:50.079
was with that. There was a story. Was it James Braid?

535
00:46:51.679 --> 00:46:54.519
There was I think it was a dentist. I forget

536
00:46:54.519 --> 00:47:01.840
who it was, but he left somebody. Yeah, he said,

537
00:47:01.880 --> 00:47:04.480
I just got to go go next door and left

538
00:47:04.519 --> 00:47:08.320
the person staring at the light and when he came

539
00:47:08.400 --> 00:47:12.599
back in, the patient was gone, like completely zoked out.

540
00:47:15.079 --> 00:47:18.239
And then he kind of experimented with it and got

541
00:47:18.239 --> 00:47:20.599
people to focus on a light or on a point

542
00:47:20.639 --> 00:47:23.280
on the wall and stuff like that. And that's where

543
00:47:23.320 --> 00:47:32.000
that kind of came from, Dear, dear, So that was

544
00:47:32.039 --> 00:47:38.280
the eye fixation. It's it causes natural fatigue of your eyes.

545
00:47:39.360 --> 00:47:43.000
It's you know, if you just like, okay, staring at

546
00:47:43.000 --> 00:47:47.079
a point on the wall, your eyelids will start to

547
00:47:47.079 --> 00:47:50.239
get heavy and your need to blink. We all need

548
00:47:50.280 --> 00:47:54.079
to blink. It's just natural, isn't it. But eventually the

549
00:47:54.079 --> 00:47:58.599
more you blink, the more you want to close your eyes.

550
00:47:59.440 --> 00:48:03.000
And I'm feeling that now actually, which will be getting

551
00:48:03.079 --> 00:48:05.880
away a little bit because I can't see through my eyelids.

552
00:48:07.239 --> 00:48:10.400
I can see the light through my eyelids, it's a

553
00:48:10.440 --> 00:48:14.360
different level of light because the eyelids are in the way,

554
00:48:14.719 --> 00:48:18.840
but I can't see the screen where all this juicy

555
00:48:18.920 --> 00:48:28.519
information is. But it's definitely a way too. And the

556
00:48:28.559 --> 00:48:32.239
weird thing about it is by saying to someone and

557
00:48:32.320 --> 00:48:35.159
as you stare at the wall, you'll notice your eyes

558
00:48:35.199 --> 00:48:40.000
are getting heavier. Now, that's just going to happen naturally,

559
00:48:41.000 --> 00:48:46.599
but it may seem like the hypnotist is almost creating

560
00:48:46.639 --> 00:48:53.119
that with their words, But actually, what else is going

561
00:48:53.159 --> 00:48:55.280
to happen. It's like saying someone, now, I want you

562
00:48:55.320 --> 00:48:59.599
to run around the building ten times and a more.

563
00:49:00.119 --> 00:49:01.920
Every time you run around, you're going to get more

564
00:49:01.960 --> 00:49:05.119
and more tired. Like it's going to happen anyway, isn't it.

565
00:49:05.840 --> 00:49:16.880
But the Speegel eye roll test predicts trance depth in

566
00:49:17.000 --> 00:49:21.199
five seconds rolling the eyes upwards while closing the lids

567
00:49:21.239 --> 00:49:27.480
correctly classified hypnotizability in about seventy four percent of two

568
00:49:27.559 --> 00:49:35.079
thousand psychotherapy tests. Places. Now there's a thing where you say,

569
00:49:36.480 --> 00:49:41.000
close your eyes and look up. Now, try and open

570
00:49:41.039 --> 00:49:45.239
your eyes. That it's actually impossible to open your eyes

571
00:49:45.320 --> 00:49:49.159
when you're looking up with your reballs. So by saying

572
00:49:49.800 --> 00:49:51.320
I'm going to ask you in a minute to try

573
00:49:51.360 --> 00:49:53.960
and close your eyes while you're looking up, So your

574
00:49:54.039 --> 00:49:57.760
your eyes closed. The longer they're closed, the more stuck

575
00:49:57.800 --> 00:50:01.360
they'll be. And you look up with your eyeballs inside

576
00:50:01.400 --> 00:50:04.480
your eyes. You're looking up, but you've noticed that your

577
00:50:04.800 --> 00:50:07.760
eyelids are getting heavier and heavier, and you're going to

578
00:50:07.800 --> 00:50:09.719
try and open them in a minute. But you notice

579
00:50:09.760 --> 00:50:11.639
that the more you try, the harder it is to

580
00:50:11.679 --> 00:50:14.800
open them. Blah blah, all that stuff. But the fact is,

581
00:50:14.960 --> 00:50:19.599
if you're looking up, you can't open your eye lids.

582
00:50:19.880 --> 00:50:23.800
Why you're looking up? It's actually physically impossible. Oh, they

583
00:50:23.880 --> 00:50:30.000
given the secrets to air. Oh, but part of that,

584
00:50:30.280 --> 00:50:34.280
I think it's worth remembering if someone you know, it's

585
00:50:34.320 --> 00:50:37.880
it's not so much manipulation a little bit, I suppose,

586
00:50:37.920 --> 00:50:43.599
But if someone comes to a hypnotist or hypnotherapist wanting

587
00:50:43.960 --> 00:50:51.440
help with something, then there's a degree of expectation that

588
00:50:51.440 --> 00:50:55.719
that person may ask them to close their eyes and

589
00:50:56.880 --> 00:51:00.599
do kind of the test to prove that hit nosis

590
00:51:00.599 --> 00:51:07.039
exists and they made the right decision by coming to

591
00:51:07.119 --> 00:51:12.239
that person. Maybe so it can be useful. Group testing

592
00:51:12.480 --> 00:51:18.239
is possible. Harvard proved so nineteen sixty two. Harvard group

593
00:51:18.360 --> 00:51:23.039
scale let researchers rate dozens of volunteers all at once,

594
00:51:23.679 --> 00:51:30.960
paving away for mass screening studies. I mean group testing

595
00:51:31.079 --> 00:51:37.679
is done at the beginning of a live hypnosis show,

596
00:51:38.280 --> 00:51:42.480
like a stage hypnosis show, where some of the things

597
00:51:42.519 --> 00:51:45.360
they do is to get peoples, for example, to put

598
00:51:45.440 --> 00:51:51.159
their hands together, and you do certain things and tell

599
00:51:51.199 --> 00:51:53.360
the people you won't be able to hold your hands

600
00:51:53.360 --> 00:51:55.400
will stay stuck together, and you won't be able to

601
00:51:55.440 --> 00:52:00.639
pull them apart, and so everyone is end up and

602
00:52:00.679 --> 00:52:03.760
do that, and those that can pull their hands apart

603
00:52:04.079 --> 00:52:07.599
sit down, so the remaining people standing up, they're getting

604
00:52:07.639 --> 00:52:11.000
to do something else until have done three or four,

605
00:52:11.079 --> 00:52:13.920
maybe five different things, and then you end up with

606
00:52:15.039 --> 00:52:23.880
perhaps I don't know, twenty five people or twenty people left,

607
00:52:24.039 --> 00:52:28.559
or four maybe I don't know, thirty people left. So

608
00:52:28.599 --> 00:52:31.159
they get those thirty people on stage and they do

609
00:52:31.199 --> 00:52:34.079
even more stuff, and eventually they win. They whittle it down,

610
00:52:34.239 --> 00:52:38.719
so there's fifteen people are very very not just suggestible

611
00:52:38.800 --> 00:52:44.960
but also suggestible suggestible, but also willing, and they want

612
00:52:45.000 --> 00:52:46.840
to do it, and they want to enjoy themselves and

613
00:52:46.840 --> 00:52:49.559
they want to be part of the show. They don't

614
00:52:49.599 --> 00:52:54.400
want someone going up there who's trying to disprove it

615
00:52:55.079 --> 00:52:58.920
that wants to cause problems. So that's why those shows

616
00:52:58.960 --> 00:53:03.079
are so much fun for the audience and for the

617
00:53:03.119 --> 00:53:06.519
participants as well. I guess I've never been to a

618
00:53:06.599 --> 00:53:12.840
show seen on TV. I kind of know the routine

619
00:53:12.960 --> 00:53:17.320
of how it's done, but that was like twenty years ago.

620
00:53:17.360 --> 00:53:19.639
I learned that and I've read it in books, but

621
00:53:19.760 --> 00:53:23.079
actually did a training course where they went through the

622
00:53:23.119 --> 00:53:28.400
whole the whole thing on how to you know, do

623
00:53:28.519 --> 00:53:32.480
the training trained, and how to actually do the whole show,

624
00:53:33.480 --> 00:53:40.519
which was interesting. So science of suggestibility a Stanford scale

625
00:53:40.800 --> 00:53:50.840
remains the gold standard six decades on, and so recent

626
00:53:50.960 --> 00:53:57.519
tests have shown that basically the the results they got

627
00:53:57.599 --> 00:54:02.880
six decades ago is still reliable. I did there was

628
00:54:02.920 --> 00:54:08.599
a book on this, and I didn't. I didn't like

629
00:54:08.639 --> 00:54:14.719
it very much. It was very Yeah, I don't know,

630
00:54:14.800 --> 00:54:20.400
I just it's kind of sometimes when they do tests

631
00:54:20.559 --> 00:54:27.400
testing people for their suggestibility is always a dog bucking almost.

632
00:54:27.599 --> 00:54:30.800
It seems a little bit like when they show a

633
00:54:30.840 --> 00:54:34.400
comedy show, they get do a comedy screen into people

634
00:54:34.480 --> 00:54:38.480
that don't seem to like humor.

635
00:54:39.719 --> 00:54:42.079
Or you know, so this just.

636
00:54:43.719 --> 00:54:49.039
Choose the audience a bit more wisely. Sometimes maybe genes

637
00:54:49.119 --> 00:54:55.679
meta according to this, a comt polymorphism tracks with hypnotizability.

638
00:54:56.119 --> 00:55:01.280
I didn't understand half of those words. Variantstead influenced dopamine

639
00:55:01.440 --> 00:55:07.119
in the prefuntal core cortex partly explains why some people

640
00:55:07.159 --> 00:55:12.800
go deeper than others. Okay, so that's the science. Thea

641
00:55:12.880 --> 00:55:18.400
brain weighs rise in trance. EEG studies link hypnosis to

642
00:55:18.519 --> 00:55:24.960
increase theater and cheapbump altered gamma patterns tied to focus,

643
00:55:25.039 --> 00:55:31.599
attention and imagery. So ultimately, the stuff's going on in

644
00:55:31.599 --> 00:55:36.320
the brain, isn't it. That's what I take from that

645
00:55:36.360 --> 00:55:45.039
as my scientific opinion. That's my doctoral prognosis. Functional MRI

646
00:55:45.400 --> 00:55:51.239
pinpoints of dorsal anterior circulate singulate. Wow, there's a lot

647
00:55:51.239 --> 00:55:56.480
of very big words here during hypnotic analgesia. That's something

648
00:55:56.519 --> 00:56:00.800
I'm interested in, this pain process, in how quiets while

649
00:56:00.960 --> 00:56:09.199
century areas keep working. So basically the danger signals become

650
00:56:09.360 --> 00:56:15.719
safe signals, because that's all. Basically, pain is a danger signal,

651
00:56:17.159 --> 00:56:24.760
and when it's no longer experience that is danger. But

652
00:56:24.840 --> 00:56:31.719
as being safe, there's no problem. There's this person will

653
00:56:31.800 --> 00:56:37.400
just be relaxed and not be bothered. Hypnosis can restructure

654
00:56:37.719 --> 00:56:43.079
neural connectivity. So reviews show changes in default mode and

655
00:56:43.400 --> 00:56:51.440
salience networks, hinting at neuroplastic benefits beyond placebo. Now, salience

656
00:56:51.880 --> 00:56:55.119
is a word that I haven't used before, So I'm

657
00:56:55.119 --> 00:56:57.800
going to look that up. I kind of know what

658
00:56:57.840 --> 00:56:59.360
it means, I think, but I'm going to look it

659
00:56:59.440 --> 00:57:07.559
up anyway, ask co pilots. Salient come On, explains the

660
00:57:07.599 --> 00:57:13.239
following texts. In the context of hypnosis, salience refers to

661
00:57:13.280 --> 00:57:19.119
the brain's ability to prioritize certain stimuli over others, determining

662
00:57:19.199 --> 00:57:24.239
what stands out in a given moment. The surrounding page

663
00:57:24.320 --> 00:57:30.119
content discusses how hypnosis interacts with the brain's salience network,

664
00:57:31.119 --> 00:57:37.880
which is responsible for filtering information and focusing attention. Research

665
00:57:37.960 --> 00:57:43.840
suggests that hypnosis can restructure neural connectivity, influencing the default

666
00:57:43.880 --> 00:57:49.679
mode and salience networks. So, yeah, I hope that made

667
00:57:49.719 --> 00:57:57.679
sense to someone. I'm very interested in neuroplasticity because the idea,

668
00:57:58.079 --> 00:58:00.199
there was an idea, you know, years and years ago. Go,

669
00:58:00.440 --> 00:58:05.559
I remember when I was growing up, and you know,

670
00:58:05.679 --> 00:58:08.239
you're fixed. This is your brain, this is what it is,

671
00:58:09.079 --> 00:58:13.360
and you know you can't teach old dogs new tricks.

672
00:58:13.400 --> 00:58:21.000
All those cliches when actually the brain isn't fixed, and

673
00:58:23.360 --> 00:58:27.039
our brains are changing. The chemistry is changing, the neural

674
00:58:27.159 --> 00:58:32.239
networks are changing all the time. The change mine are changing.

675
00:58:32.639 --> 00:58:36.280
Now today while I'm doing this, I'm learning new things,

676
00:58:37.079 --> 00:58:41.360
and I realized this isn't I'm not doing this in

677
00:58:41.440 --> 00:58:45.679
order for me to learn new things, but I am anyway,

678
00:58:45.800 --> 00:58:51.800
and it's changing. So the newer plasticity is happening. And

679
00:58:51.880 --> 00:58:59.840
sometimes you can hear enough times you know the actually

680
00:59:01.679 --> 00:59:07.960
you can relax, and relaxing is easy, and falling asleep

681
00:59:08.079 --> 00:59:14.559
is easy, and turning that danger signal to safe can

682
00:59:14.639 --> 00:59:21.119
happen or instantly, and sometimes just by hearing it enough times,

683
00:59:24.119 --> 00:59:27.599
you start to realize it's true, and you start to

684
00:59:27.639 --> 00:59:35.239
realize that actually relaxing is easy, and you perhaps weren't

685
00:59:35.280 --> 00:59:40.679
aware before just how easily you can let go of

686
00:59:40.719 --> 00:59:44.599
everything and feel calm throughout your body and your mind,

687
00:59:45.480 --> 00:59:52.599
and maybe even experience pleasure, physical pleasure and emotional pleasure.

688
00:59:56.559 --> 01:00:01.960
So you know, it's interesting stuff now. Or placebo and

689
01:00:02.000 --> 01:00:08.280
hot hypnosis overlap but differ, so both modulate pain, both

690
01:00:08.360 --> 01:00:12.679
modulate pain. Yet f m RI, F m RI, I

691
01:00:13.840 --> 01:00:15.920
don't know, I know what MRI is. I don't know

692
01:00:15.920 --> 01:00:20.039
what f m R I shows. Placebo leans on limbic

693
01:00:20.280 --> 01:00:30.480
opiated Placebo leans on limbic opioid circuits, whereas hypnosis recruits

694
01:00:30.760 --> 01:00:38.440
occipital and basal ganglia pathways. I understand that I understood

695
01:00:38.480 --> 01:00:44.880
the word both in that sentence and whereas recruits that's

696
01:00:44.920 --> 01:00:48.039
a very big lot of words in that that sentence.

697
01:00:48.159 --> 01:00:53.880
That it was a big word. I can interpret it though. Hmm,

698
01:00:55.159 --> 01:01:00.159
so Placebo. There was this study, it's a fame a

699
01:01:00.199 --> 01:01:07.559
study where this man was. It was in America and

700
01:01:09.360 --> 01:01:14.280
he had a very serious condition which was, you know,

701
01:01:14.760 --> 01:01:19.719
as serious as I can yet, and he saw on

702
01:01:19.760 --> 01:01:24.400
the TV, on the news that there was this new

703
01:01:24.480 --> 01:01:31.079
wonder drug that could be a cure for what he had,

704
01:01:33.239 --> 01:01:37.320
and he asked, he asked the doctors and said, can

705
01:01:37.360 --> 01:01:41.079
you just can you put me on this medication? You

706
01:01:41.119 --> 01:01:43.800
know that it just can you just test me, test

707
01:01:43.880 --> 01:01:46.119
me with it? And they said, well, it's not really

708
01:01:47.039 --> 01:01:49.159
you know, we do need you know, it's not ready

709
01:01:49.159 --> 01:01:52.320
for the public, but we do need people to do

710
01:01:52.400 --> 01:01:54.880
some research with. So they allowed him to do it

711
01:01:54.920 --> 01:01:59.760
because there was there's nothing to lose, really, and and

712
01:01:59.840 --> 01:02:02.239
he happy to be I don't want to say the

713
01:02:02.280 --> 01:02:04.480
word guinea pig, but you know, it was happy to

714
01:02:04.519 --> 01:02:09.000
be to be a test a part of the test

715
01:02:09.639 --> 01:02:15.159
pilot thing. It wasn't a pilot. It wasn't a test

716
01:02:15.199 --> 01:02:18.320
pilot all. I don't know why I said that. Anyway,

717
01:02:19.039 --> 01:02:22.000
he might have been a test pilot, but he was

718
01:02:22.079 --> 01:02:26.079
at that point he wasn't. He was in hospital and

719
01:02:27.760 --> 01:02:32.599
he had this medication and it worked completely cleared up

720
01:02:33.400 --> 01:02:39.159
all his ailments, cleared up everything, His body reversed, kind

721
01:02:39.199 --> 01:02:43.679
of went back to normal. You know, I don't want

722
01:02:43.679 --> 01:02:45.880
to go into details, but everything kind of went back

723
01:02:45.920 --> 01:02:50.239
to how it was, and it was a magic It

724
01:02:50.280 --> 01:02:54.760
was like a magic cure. He was still in hospital

725
01:02:54.800 --> 01:02:58.119
because he was like you know, he was just hadn't treatments,

726
01:02:58.199 --> 01:03:01.559
ready to leave, and as he was ready to leave,

727
01:03:01.760 --> 01:03:06.840
he was like thanking the nurses on the news came like, oh,

728
01:03:07.760 --> 01:03:14.559
it doesn't work. After all, they've done the studies and

729
01:03:14.639 --> 01:03:23.519
most of the people didn't have any any use He

730
01:03:23.599 --> 01:03:27.239
went home and he was back in hospital within a week.

731
01:03:30.320 --> 01:03:34.360
So what he got from that medication, which wasn't actually

732
01:03:35.840 --> 01:03:39.360
of any good, it wasn't useful, It wasn't it didn't

733
01:03:39.360 --> 01:03:42.039
do the trick, but it did have a placebo effect

734
01:03:42.119 --> 01:03:44.719
on him. But as soon as he realized it was

735
01:03:44.719 --> 01:03:54.719
a placebo, he yeah, it no longer had that effect.

736
01:03:55.400 --> 01:04:00.440
But they've also the placebo this. It's amazing amount of

737
01:04:00.440 --> 01:04:04.199
people that get tested with medication and the people with

738
01:04:04.280 --> 01:04:07.760
the policied that the cibo I often have just as

739
01:04:07.800 --> 01:04:10.599
much benefits as the ones so they get a sugar

740
01:04:10.599 --> 01:04:13.039
pill instead of the actual real pill, they have just

741
01:04:13.079 --> 01:04:16.039
as much benefit as the person with the real medication.

742
01:04:17.119 --> 01:04:22.719
Phenomenal belief is I mean, you know I talked about

743
01:04:22.800 --> 01:04:26.480
recently when I was working in a chip shop and

744
01:04:28.320 --> 01:04:31.440
the I went to my boss's house. We had like

745
01:04:31.519 --> 01:04:36.400
this party and they gave me alcohol free beer. I

746
01:04:36.440 --> 01:04:38.559
didn't realize it was alcohol three They were giving it

747
01:04:38.559 --> 01:04:42.119
to me in a glass and I was drunk, genuinely

748
01:04:42.199 --> 01:04:45.360
drunk until the end of the night when they all

749
01:04:46.199 --> 01:04:49.760
decided to laugh at me and tell me showed me

750
01:04:49.760 --> 01:04:52.519
all the cans that had been pouring in there. Everyone

751
01:04:52.519 --> 01:04:54.239
else had been on alcohol. I'd be the only one

752
01:04:54.239 --> 01:04:58.880
that was alcohol free, and I sobered up pretty quickly,

753
01:05:01.639 --> 01:05:05.920
and that's something I always remember. I've remembered up till

754
01:05:05.920 --> 01:05:08.760
now because I'm talking about it, don't I And I

755
01:05:08.800 --> 01:05:12.719
was what sixteen at the time, and it was something

756
01:05:12.760 --> 01:05:16.519
that I remember because it was apart from the fact

757
01:05:16.519 --> 01:05:21.119
that it was humiliating, it was also interesting from a

758
01:05:21.159 --> 01:05:29.280
psychological perspective because I really believed that I was drinking

759
01:05:29.559 --> 01:05:37.000
alcohol and I'd had probably four pints, five pints, which

760
01:05:37.320 --> 01:05:41.000
I knew would make me drunk. Back then, probably two

761
01:05:41.519 --> 01:05:47.280
or three pints would get me drunk. Yeah, And that

762
01:05:47.400 --> 01:05:51.280
stayed with me. That did. The rubber hand illusion gets

763
01:05:51.280 --> 01:05:57.400
stronger under trance, so highly hypnotizable. Volunteers reported greater ownership

764
01:05:57.800 --> 01:06:04.760
of a fake limb suggest in suggesting suggestion can hack

765
01:06:04.920 --> 01:06:12.960
body maps? I'm not sure what that means, Harley am

766
01:06:13.000 --> 01:06:18.159
to report ownership of a fake limb. There is a

767
01:06:18.199 --> 01:06:22.719
way to actually, there's this it's probably not the same thing,

768
01:06:22.800 --> 01:06:32.079
but there's this technique where let's say someone's got pain

769
01:06:32.440 --> 01:06:38.159
in one hand. So what they do is, let's say

770
01:06:38.159 --> 01:06:41.480
it's in the right hand and left hand's fine. So

771
01:06:41.480 --> 01:06:45.639
what do they get a mirror so you can see

772
01:06:45.639 --> 01:06:48.480
the left hand in the mirror, So the mirrors opposite

773
01:06:48.519 --> 01:06:53.880
the left hand, and the person starts moving the hand,

774
01:06:56.119 --> 01:07:01.000
so and they would poke that someone else would like

775
01:07:01.039 --> 01:07:04.440
poke into the left hand with like not a needle,

776
01:07:04.440 --> 01:07:07.239
but like a little stick or something, and they realized

777
01:07:07.280 --> 01:07:13.840
that the hand's fine. There's no absolutely fine, and they

778
01:07:13.960 --> 01:07:17.239
do that. Not for some people also that had maybe

779
01:07:17.280 --> 01:07:24.119
a missing limb. It's an amputee, it maybe had you know,

780
01:07:24.400 --> 01:07:27.639
phantom still a terrible phrase, but they call it phantom

781
01:07:27.679 --> 01:07:35.360
limb pain and the pain of go because the brain

782
01:07:35.719 --> 01:07:38.119
had been I don't want to say tricked, but the

783
01:07:38.199 --> 01:07:42.400
brain had sort of seen things in a way that

784
01:07:43.760 --> 01:07:48.639
kind of made sense, you know. So yeah, that's something

785
01:07:48.679 --> 01:07:50.960
that could be done. But I don't think that's what

786
01:07:51.000 --> 01:07:53.760
they're talking about the robber hand though. I suppose if

787
01:07:53.760 --> 01:07:56.239
someone's in a deep trance and you say, Okay, this

788
01:07:56.400 --> 01:08:00.960
hand is your hand, and yeah, mess around with that.

789
01:08:01.639 --> 01:08:07.159
Catalepsy isn't just a stage gag. So A twenty twenty

790
01:08:07.159 --> 01:08:13.960
four pilot cut functional neurological disorder symptoms after eight hypnosis

791
01:08:14.039 --> 01:08:23.880
catalepsy sessions. I don't know anything about this, so I'm

792
01:08:23.880 --> 01:08:29.920
going to look this up. This is the first I've

793
01:08:29.920 --> 01:08:34.560
heard of this anyone, anyone. This might be the longest

794
01:08:34.600 --> 01:08:36.720
recording I ever do, because I'm only at number twenty eight.

795
01:08:38.039 --> 01:08:42.239
So okay. A twenty twenty four pilot study explored the

796
01:08:42.239 --> 01:08:48.399
effects of hypnosis combined with catalepsy. So catalypsy is pretty

797
01:08:48.479 --> 01:08:50.760
much where you just kind of I mean, you can

798
01:08:50.760 --> 01:08:55.720
have someone cataleptic where the arm is just sticking out

799
01:08:55.760 --> 01:08:58.319
and it won't it won't budge, it just stays there.

800
01:09:00.039 --> 01:09:05.159
And if you remember, remember the Robert de Niro movie

801
01:09:05.199 --> 01:09:11.039
and Robin Williams Awake Awakening I think it was called,

802
01:09:11.520 --> 01:09:16.239
And Robert de Niro was in a cataleptic state where

803
01:09:16.239 --> 01:09:22.159
he just sat there and Robin Williams found a cure

804
01:09:23.039 --> 01:09:24.800
before he found a cure, and he gave it to

805
01:09:25.520 --> 01:09:29.600
Robert de Niro, and we chucked the ball, and Robert

806
01:09:29.600 --> 01:09:34.800
Denier had caught the ball. So a study used a

807
01:09:34.920 --> 01:09:39.920
waiting list control design with forty six patients diagnosed with

808
01:09:40.279 --> 01:09:46.800
FND functional neurological disorder. I don't know really much about that.

809
01:09:47.159 --> 01:09:54.079
Participants underwent eight hypnosis catalepsy sessions, which resulted in a

810
01:09:54.119 --> 01:10:01.319
significant reduction in the symptoms. For severity, the study measured

811
01:10:01.399 --> 01:10:12.000
symptoms verity use in the psychogenetic movement disorder blah blah blah. Okay,

812
01:10:12.439 --> 01:10:14.640
so that's it. As there's there's more to that, but

813
01:10:14.680 --> 01:10:16.319
I just thought I just looked that up because I'd

814
01:10:16.399 --> 01:10:23.199
never heard of that one before. Hypnosis can tweak immune

815
01:10:23.560 --> 01:10:29.199
cells so highly susceptible subjects show measurable shifts in B

816
01:10:29.359 --> 01:10:37.800
cell and helper T counts after a single session. There

817
01:10:37.880 --> 01:10:46.920
is a technique for certain disorders where this is going

818
01:10:46.960 --> 01:10:51.439
back years where they would imagine like a pac Man,

819
01:10:51.720 --> 01:10:54.920
you know the old Atari were they Atari, but they

820
01:10:54.920 --> 01:11:00.840
were like computer games pac Man eating the sets the

821
01:11:02.000 --> 01:11:05.560
bad cells or the cells that they didn't want in

822
01:11:05.600 --> 01:11:08.319
their body. And imagine the pack man going around and

823
01:11:08.359 --> 01:11:16.439
eating those and it helped with recovery and helped with

824
01:11:17.119 --> 01:11:20.680
the treatment that was being given to some of those individuals.

825
01:11:21.920 --> 01:11:25.319
There's a lot more to that I've never read. I

826
01:11:25.399 --> 01:11:28.479
don't think I've ever read a book specifically on that subject,

827
01:11:29.000 --> 01:11:36.800
but it is fascinating. I think co O M C

828
01:11:37.199 --> 01:11:47.680
O M T isn't the only gene what O O

829
01:11:47.880 --> 01:11:51.920
p r M one variates variants also linked to trance

830
01:11:52.000 --> 01:11:59.640
and pain. High hypnotizables often have an opioid receptor that

831
01:11:59.720 --> 01:12:06.920
blows drug analgesia hinting. Hypnosis using uses non opioid roots

832
01:12:09.119 --> 01:12:13.479
because that's the thing, isn't it Like we take medication

833
01:12:13.640 --> 01:12:19.119
and that it's still the brain that's doing the work.

834
01:12:20.039 --> 01:12:23.239
It just activates those parts of the brain that then

835
01:12:23.399 --> 01:12:27.720
gives those feelings or causes that healing to take place

836
01:12:27.840 --> 01:12:33.159
or inflammation to reduce and all that stuff. So it's

837
01:12:33.199 --> 01:12:42.319
not the actual hypnosis can trigger those same receptors, but

838
01:12:42.520 --> 01:12:48.359
through non drug routes, so manages to push those buttons,

839
01:12:48.640 --> 01:12:52.600
but without the same buttons that maybe I don't know,

840
01:12:52.880 --> 01:12:59.560
painkillers would press, but without the painkillers, without the medication,

841
01:13:00.760 --> 01:13:03.319
so it's a different route, but can still press those buttons,

842
01:13:03.399 --> 01:13:09.000
which causes the danger signal to turn into a safe signal.

843
01:13:10.359 --> 01:13:20.319
High suggestibility correlates with vivid imagery and absorption, So psychometric

844
01:13:20.439 --> 01:13:32.520
studies place hypnotizability alongside flow, daydreaming, and creative immersion traits.

845
01:13:32.720 --> 01:13:38.640
So flow. There's a really famous book called called Flow.

846
01:13:38.760 --> 01:13:44.159
By doing my sh check for Seve. It's very, very long.

847
01:13:44.760 --> 01:13:47.640
I think it's a Russian name, very long name. I

848
01:13:47.720 --> 01:13:52.680
can't pronounce it, and it's all about being in the moment,

849
01:13:52.840 --> 01:13:57.119
being in I'd be like me now, I'm very into

850
01:13:57.159 --> 01:14:01.720
what I'm doing right now, to the very focused on

851
01:14:01.840 --> 01:14:08.119
this and nothing else really, although I may be scratching

852
01:14:08.239 --> 01:14:10.680
my crotch at some point because there's a bit of

853
01:14:10.720 --> 01:14:14.279
a niche. I think the fleas all come back. So

854
01:14:14.319 --> 01:14:21.680
you've got daydreams another one, and it's a hypnosis daydreaming.

855
01:14:23.239 --> 01:14:29.119
It's kind of the same ballpark in a sense of imagination,

856
01:14:29.920 --> 01:14:35.039
focusing on something. And you know, if we daydream on

857
01:14:35.680 --> 01:14:42.439
feeling good and daydream about how nice it is to

858
01:14:42.520 --> 01:14:46.960
just relax, and you know, daydream and remembering times when

859
01:14:47.000 --> 01:14:52.920
you were relaxed, just start to become more relaxed. Hypnosis

860
01:14:53.039 --> 01:15:00.840
taps top down attention, not sleep. So sure what that means.

861
01:15:01.399 --> 01:15:06.840
Modern non state theories view trance as an agreed role

862
01:15:07.319 --> 01:15:15.079
that sharpens focus rather than induces unconsciousness. But it also

863
01:15:15.520 --> 01:15:23.119
causes deep, deep relaxation, and deep deep relaxation can also

864
01:15:23.359 --> 01:15:29.640
lead to fallen asleep. So you know, there's quite a

865
01:15:29.680 --> 01:15:33.640
few people in the hypnosis world that would be very

866
01:15:33.960 --> 01:15:39.800
against the idea of hypnosis for sleep. But what hypnosis does.

867
01:15:42.840 --> 01:15:46.680
It causes you can have focus, but also causes can

868
01:15:46.760 --> 01:15:56.119
cause deep deep relaxation and falling asleep. Is ninety nine

869
01:15:56.279 --> 01:16:01.119
point nine point nine point nine point nine percent relaxation

870
01:16:02.800 --> 01:16:06.279
feeling calm, letting go, how your body relax your mind

871
01:16:06.399 --> 01:16:12.399
slows down, all that stuff. Maybe your mind wanders, that's

872
01:16:12.479 --> 01:16:21.039
part of relaxation, maybe daydreaming. So that's different from when

873
01:16:21.039 --> 01:16:29.199
you're focusing on something particular. You're not necessarily going to

874
01:16:29.279 --> 01:16:38.920
fall asleep during that situation. But when you're relaxed and

875
01:16:38.960 --> 01:16:43.000
you're feeling completely loose and floppy and all that stuff,

876
01:16:43.880 --> 01:16:50.000
then that's all really just leads to sleeping. So it's

877
01:16:50.039 --> 01:16:55.439
not really so much you know you will fall asleep.

878
01:16:55.600 --> 01:16:58.000
You must fall asleep. When I say this, you will

879
01:16:58.039 --> 01:17:03.159
fall asleep. That's not really really how well. I've never

880
01:17:03.279 --> 01:17:08.760
really operated in that way. It's about relaxing, and the

881
01:17:08.760 --> 01:17:15.359
more you relax, you just naturally if falling asleep is

882
01:17:15.359 --> 01:17:20.880
the right thing, and that's what will happen. And also

883
01:17:23.520 --> 01:17:25.239
in the same way as if you wanted to keep

884
01:17:25.239 --> 01:17:31.479
awake by keeping your mind busy, that that's a way

885
01:17:31.479 --> 01:17:35.520
to keep awake, isn't it. So if our minds are busy,

886
01:17:35.520 --> 01:17:39.279
and when we want to go to sleep, we calm

887
01:17:39.439 --> 01:17:45.319
the mind down and let go of stuff, let go

888
01:17:45.399 --> 01:17:51.239
of things, and when you focus, so use your focus.

889
01:17:51.279 --> 01:17:55.079
But if you start focusing on the different parts of

890
01:17:55.119 --> 01:17:59.319
your body. Your mind starts to get bored with that,

891
01:18:01.239 --> 01:18:08.119
which means your mind starts to slow down. And when

892
01:18:08.159 --> 01:18:10.399
you're focusing on your hands and then you're on your

893
01:18:10.479 --> 01:18:14.479
knees and on your hips and your shoulders and your eyes,

894
01:18:16.199 --> 01:18:21.359
or maybe you're focusing on my words for example, or

895
01:18:21.399 --> 01:18:25.279
some information that you've got no interest in it in

896
01:18:25.399 --> 01:18:30.199
like you know, hypnosis, even though it's something that for

897
01:18:30.239 --> 01:18:34.479
some reason I'm interested in, you may just find it

898
01:18:34.560 --> 01:18:40.960
completely boring and be of no relevance or interest to

899
01:18:41.000 --> 01:18:45.880
you whatsoever. I might as well be talking about my

900
01:18:46.039 --> 01:18:51.159
underpinning collection that I've been collected since I was five.

901
01:18:55.000 --> 01:19:06.600
Hypnosis amplifies memory and help to recall stuff, and so yeah,

902
01:19:07.199 --> 01:19:15.760
hypnotic depth and placebo responsiveness partially overlap. So some scientists

903
01:19:16.000 --> 01:19:24.680
brand the intersection hypnobob or hypnobo hypnobo, suggesting ethical hypnosis

904
01:19:24.840 --> 01:19:35.760
may harvest placebo like benefits without deception. And yes, I

905
01:19:35.800 --> 01:19:41.279
mean it has been said that hypnosis might literally just

906
01:19:41.439 --> 01:19:49.800
be placebo in a sense of belief is so powerful

907
01:19:51.159 --> 01:19:55.079
and when you believe that, and also it's not just belief,

908
01:19:55.680 --> 01:20:00.840
it's based on previous experience. So there's a people that

909
01:20:00.880 --> 01:20:04.279
have listened to me before. Who know that when you

910
01:20:04.399 --> 01:20:07.319
listen to me, at the very least, you're going to

911
01:20:07.359 --> 01:20:11.880
feel relaxed. You're going to feel calm, Your mind will

912
01:20:11.920 --> 01:20:16.119
slow down, your body will relax, and you know, maybe

913
01:20:16.279 --> 01:20:19.600
do you fall asleep. When you listen to me. You

914
01:20:19.640 --> 01:20:31.039
feel better, You feel calmer, the stress is released, which

915
01:20:31.119 --> 01:20:34.159
means when you listen to me again tomorrow, do a

916
01:20:34.199 --> 01:20:41.439
different recording, you'll listen with that expectation, with that belief

917
01:20:41.560 --> 01:20:52.399
system built on previous experience of feeling relaxed, feeling calm,

918
01:20:52.439 --> 01:21:00.359
feeling peaceful, and maybe even experiencing a world in a

919
01:21:00.560 --> 01:21:06.000
nicer way and feeling more positive during the day as well,

920
01:21:08.800 --> 01:21:19.720
they're sleeping more easily. Elite athletes use trance for recovery.

921
01:21:20.760 --> 01:21:28.840
So hypnotic scripts speed muscle relaxation, improve imagery rehearsal, and

922
01:21:28.880 --> 01:21:37.039
cut perceived exertion and controlled trials. Improved imagery rehearsal is

923
01:21:37.079 --> 01:21:41.319
definitely something that's been used for years. I've got books

924
01:21:41.359 --> 01:21:48.920
on helping people with golf, I think tennis, and they

925
01:21:49.079 --> 01:21:52.000
discovered so I say they, but it's been discovered that

926
01:21:53.359 --> 01:21:58.960
with trials that they've got someone that actually practices. For example,

927
01:21:59.119 --> 01:22:04.359
hitting a golf ball. Someone that practices physically and someone

928
01:22:04.399 --> 01:22:07.880
that practices in their imagination, in their mind, and a

929
01:22:07.960 --> 01:22:10.840
person that practices in their mind can have just as

930
01:22:10.920 --> 01:22:15.319
much benefit as a person who practices physically and a

931
01:22:15.359 --> 01:22:18.760
person who doesn't practice at all. Against someone that practices

932
01:22:18.760 --> 01:22:22.560
in their mind is worse off than the one that

933
01:22:22.600 --> 01:22:26.039
practices in their mind, performs better than the one that

934
01:22:26.119 --> 01:22:31.000
doesn't practice at all and doesn't practice in their mind either.

935
01:22:31.720 --> 01:22:39.720
So it's quite again down to belief, again, down to expectation.

936
01:22:40.880 --> 01:22:52.960
And someone would call that I suppose placebo. I don't know. Hypnosis,

937
01:22:53.119 --> 01:22:58.399
hypnotic suggestions can lower skin temperature, could also he touch

938
01:22:58.479 --> 01:23:03.039
skin temperature? It can They've done they've done research, they've

939
01:23:03.079 --> 01:23:09.039
done thermometers, And that's part of the bio is it

940
01:23:09.159 --> 01:23:16.039
biofeedback biofeedback thing where you can also reduce your pulse rate.

941
01:23:17.039 --> 01:23:22.119
You can reduce your temperature by imagining an ice cube

942
01:23:22.760 --> 01:23:26.119
resting on the back of your hand or on the

943
01:23:26.159 --> 01:23:29.920
palm of your hand will reduce the temperature of the

944
01:23:29.960 --> 01:23:33.920
palm of your hand. The more you focus, the more

945
01:23:33.960 --> 01:23:44.439
you just imagine it's there, and you can imagine. You

946
01:23:44.479 --> 01:23:51.439
can turn down the speed of your pulse or even

947
01:23:52.000 --> 01:23:54.680
I think blood pressure. You know, there's all kinds of

948
01:23:54.680 --> 01:24:04.399
things that they've tested on. Genetics, attention, style, and expectation

949
01:24:04.800 --> 01:24:10.000
explain about half of hypnotic variability. The rest remains a

950
01:24:10.399 --> 01:24:23.479
fertile mystery for cognitive neuroscience. I unstudy words individually. Ah oh, yesterday,

951
01:24:24.000 --> 01:24:30.039
I helped this neighbor cut some weeds from using one

952
01:24:30.119 --> 01:24:33.239
as fly moods, and I seem to have damaged my

953
01:24:33.359 --> 01:24:38.039
left bicep. It's weird. It's strange because I do wait

954
01:24:38.239 --> 01:24:41.840
quite regularly, but I must have used the arm in

955
01:24:41.880 --> 01:24:43.520
a different way.

956
01:24:44.159 --> 01:24:54.399
It's weird.

957
01:24:55.359 --> 01:25:00.560
It's A twenty nineteen review of experimental pain trials found

958
01:25:00.640 --> 01:25:12.600
hypnosis consistently outperformed no treatment controls okay, hypno birth and

959
01:25:12.720 --> 01:25:16.840
eases labor. So this is it's not new, but it's

960
01:25:16.880 --> 01:25:23.479
a relatively new thing. Hypno birth, in which basically you

961
01:25:23.520 --> 01:25:31.840
go through you rehearse before the the birth, you rehearse

962
01:25:31.960 --> 01:25:37.159
going through the whole thing, and generally people seem to

963
01:25:37.600 --> 01:25:41.039
have a shorter The whole thing seems to be fair

964
01:25:41.239 --> 01:25:51.960
shorter and needing less analgesia and also calmer parents. You've

965
01:25:51.960 --> 01:25:57.640
also got other things like hypno what do they call

966
01:25:57.760 --> 01:26:07.640
that weight loss thing, like hypnotic versions of those so

967
01:26:07.680 --> 01:26:11.920
instead of actually having the bloom put into your stomach,

968
01:26:12.039 --> 01:26:17.600
that actually they hypnotize as hypnosis, where you kind of

969
01:26:17.840 --> 01:26:26.840
imagine going through the process of having that done and

970
01:26:26.920 --> 01:26:30.079
then the you know, I've got some books on that

971
01:26:30.239 --> 01:26:33.680
as well, going on about how that would you know,

972
01:26:34.319 --> 01:26:40.159
reduce appetite for those that needed to lose weight, and

973
01:26:40.760 --> 01:26:53.600
apparently it's very very helpful and useful. So yeah, there's

974
01:26:53.600 --> 01:26:57.079
a lot more here, but I think I've talked for

975
01:26:57.279 --> 01:27:06.159
way too much, man, So I got through about forty

976
01:27:06.840 --> 01:27:11.119
I think nearly yeah, about forty different ones out of

977
01:27:11.119 --> 01:27:13.199
one hundred that came up. I'm just gonna have a

978
01:27:13.239 --> 01:27:16.760
quick look if there's anything that's going to shoot out

979
01:27:16.840 --> 01:27:21.199
at me, that might be a virtual gastric band. So

980
01:27:21.239 --> 01:27:28.600
that's the one I was thinking about. Hypnosis melts, minopause

981
01:27:28.680 --> 01:27:40.560
or hot flushes even in men, and ninety four percent reduction, Ah,

982
01:27:41.159 --> 01:27:42.079
ninety four.

983
01:27:44.199 --> 01:27:56.760
Okay, So yeah, helps with phobias, helps.

984
01:27:56.479 --> 01:28:15.560
With so many things. Wow, wow, Okay, something I won't

985
01:28:15.640 --> 01:28:25.920
so it's just interesting, blimey. So yeah, there's a lot here.

986
01:28:26.239 --> 01:28:32.039
So much. Guy did hypnosis apps form a four hundred

987
01:28:32.039 --> 01:28:37.079
and eighty one million market in twenty twenty four, projected

988
01:28:37.079 --> 01:28:44.479
to double buy twenty thirty one. Where's more money? Well,

989
01:28:44.600 --> 01:28:48.840
I'm in the wrong game. Wait a minute, guy did

990
01:28:48.920 --> 01:28:59.039
hypnosis apps. There's a lot of famous people also that

991
01:28:59.119 --> 01:29:03.479
have had hypnosis that would have been probably more maybe

992
01:29:03.560 --> 01:29:10.479
more interesting for you to listen to if I was

993
01:29:10.800 --> 01:29:14.159
maybe talking about well, I'll be interested for me as well,

994
01:29:14.960 --> 01:29:20.159
talking about famous people that have had hypnosis to help

995
01:29:20.199 --> 01:29:31.800
with various different things. Chicken hypnosis is really tonic immobility,

996
01:29:32.399 --> 01:29:34.720
So draw a line from a beak outwards and a

997
01:29:34.760 --> 01:29:39.359
bird may freeze up to thirty minutes, described in sixteen

998
01:29:39.439 --> 01:29:46.520
forty six. So it's not it's not hypnosis, it's just

999
01:29:48.520 --> 01:29:52.279
something else. Sharks can be flipped into a trance like

1000
01:29:52.319 --> 01:30:00.600
state too. Orcas exploit tonic immobility by inverting great whites. Okay,

1001
01:30:00.640 --> 01:30:10.520
before having a snack Wow, Snake charmers aren't hypnotizing cobras.

1002
01:30:10.560 --> 01:30:29.319
The snake's track, the flutes, notion motion, not the music. Okay, okay.

1003
01:30:29.680 --> 01:30:36.119
The largest mindfulness session lesson record one hundred and seventeen

1004
01:30:36.199 --> 01:30:42.680
people hints at a at a mess. Trance logistics, though

1005
01:30:42.680 --> 01:30:46.119
it wasn't technically hypnosis, So that was a Guinness World

1006
01:30:46.159 --> 01:30:53.119
Record in mindfulness is more what it's meditation rather than

1007
01:30:53.560 --> 01:31:01.319
it's kind of in the middle. Really yeah, yeah, I'm

1008
01:31:01.359 --> 01:31:06.279
just looking at this fast food as fast food ads

1009
01:31:06.319 --> 01:31:11.640
sometimes hide ericsonian embedded commands. The technique lifted straight from

1010
01:31:11.720 --> 01:31:17.800
therapy handbooks. Yeah. The first people to use hypnosis really

1011
01:31:19.680 --> 01:31:26.039
like properly make use of hypnotic language was advertisers, especially

1012
01:31:26.039 --> 01:31:31.159
on radio and then television, in order to get people

1013
01:31:31.199 --> 01:31:39.239
to buy stuff. It's the language the the that's where psychology,

1014
01:31:40.880 --> 01:31:43.840
like the cutting edge psychology is used the most, and

1015
01:31:43.880 --> 01:31:51.479
that's in advertising, not just advertising, but also TV shows

1016
01:31:51.479 --> 01:31:56.920
as well to get people to watch. So, yeah, it's

1017
01:31:58.680 --> 01:32:03.600
it's worth knowing that stuff. I think it's very very

1018
01:32:03.760 --> 01:32:15.840
very interesting. Apparently, prestigious medical schools such as Harvard, Stanford,

1019
01:32:16.399 --> 01:32:31.439
UCL now offer elective hypnosis training. In the fifties, there

1020
01:32:31.520 --> 01:32:41.600
was a famous hypnotist forget his name now, it is terrible,

1021
01:32:41.640 --> 01:32:46.960
isn't it, But he used to specifically teach doctors and

1022
01:32:47.119 --> 01:32:54.920
dentists and surgeons hypnosis. Never told Elman, David Elman, he

1023
01:32:55.239 --> 01:32:59.039
never taught. He had a book that was green. He

1024
01:32:59.079 --> 01:33:01.960
wrote a book. I also used to have his audio

1025
01:33:02.000 --> 01:33:07.439
tapes as well, but I don't have them anymore. It'd

1026
01:33:07.439 --> 01:33:14.359
only teached doctors, wouldn't teach the public dentists and doctors

1027
01:33:14.399 --> 01:33:20.159
so that they could dentists especially really, but also to

1028
01:33:20.199 --> 01:33:24.960
help calm patients down and things like that. So yeah,

1029
01:33:25.000 --> 01:33:31.000
and he used to do much quicker chances, Yeah, quite

1030
01:33:31.119 --> 01:33:35.000
quick hypnosis because there wasn't time for long drawn out stuff,

1031
01:33:36.640 --> 01:33:40.960
you know, because patients maybe only get like fifteen minutes

1032
01:33:41.039 --> 01:33:44.439
or twenty minutes or whatever back then, maybe half an hour.

1033
01:33:45.279 --> 01:33:54.159
This was the fifties, fifties and sixties, maybe the forties, fifties,

1034
01:33:55.720 --> 01:33:59.920
probably fifties and sixties. I'd say Dave Ellman because he

1035
01:34:00.119 --> 01:34:06.159
used to be a radio presenter as well. I think

1036
01:34:06.159 --> 01:34:09.720
he had some kind of radio show about hobbies and

1037
01:34:09.960 --> 01:34:13.039
somebody came in to talk about the hobby, but their

1038
01:34:13.039 --> 01:34:21.159
hobby was hypnosis, and I think the person came in

1039
01:34:21.199 --> 01:34:26.600
and did and hypnotized someone on the radio, which it

1040
01:34:26.680 --> 01:34:29.239
probably didn't work. It's about the same as doing eventually

1041
01:34:29.279 --> 01:34:33.239
christ act. Isn't it on the radio? But he became

1042
01:34:33.600 --> 01:34:38.159
think fascinated and went to see this person on stage

1043
01:34:38.720 --> 01:34:41.000
when to see his training or whatever. I don't know,

1044
01:34:42.000 --> 01:34:49.479
and then got into hypnosis himself. Oh well, that's my

1045
01:34:49.560 --> 01:34:56.399
little memory of him. So I'm going to go. So

1046
01:34:56.560 --> 01:34:59.439
thank you for listening. Remember to be kind to yourself

1047
01:34:59.479 --> 01:35:03.560
because you do you deserve to be happy. Be gentle

1048
01:35:03.600 --> 01:35:08.359
with yourself because you do deserve to feel safe. Lots

1049
01:35:08.359 --> 01:35:08.680
of love.

1050
01:35:11.479 --> 01:35:17.520
Bye.

1051
01:35:18.119 --> 01:35:32.680
Relax in a more deep and meaningful way, maybe in

1052
01:35:32.720 --> 01:35:38.279
a way that can not just allow you to feel

1053
01:35:39.640 --> 01:35:48.920
calmer now and throughout the time we've spend together here,

1054
01:35:50.920 --> 01:35:56.600
not just relaxed at the end of the recording when

1055
01:35:56.640 --> 01:36:01.239
it's finished and you can enjoy it that sense of

1056
01:36:02.720 --> 01:36:17.880
comfort and peace, but also I think it would be

1057
01:36:18.039 --> 01:36:34.279
nice to have those feelings of relaxation continue for longer

1058
01:36:37.920 --> 01:36:47.800
after the recording has ended, so that you can still

1059
01:36:48.439 --> 01:36:58.319
benefit from listening to my voice, maybe in a few

1060
01:36:58.359 --> 01:37:14.159
hours time, perhaps tomorrow, and then by listening regularly, especially

1061
01:37:14.199 --> 01:37:18.680
if you find, like some people do and myself as well.

1062
01:37:18.840 --> 01:37:25.840
I sometimes I find one particular recording that really resonates

1063
01:37:25.880 --> 01:37:32.279
with me, and I just listen to it over and

1064
01:37:32.319 --> 01:37:45.680
over again every morning, every evening. There was this recording

1065
01:37:45.960 --> 01:37:52.239
from We're going back to about nineteen ninety nine. It

1066
01:37:52.399 --> 01:37:58.000
wasn't hypnosis, but it was a guided visualizations. It kind

1067
01:37:58.039 --> 01:38:05.159
of was hypnosis, really, and I managed to find it

1068
01:38:05.199 --> 01:38:09.119
again and it still has the same effect on me.

1069
01:38:11.720 --> 01:38:21.439
And part of it was the person's voice relaxed me

1070
01:38:25.479 --> 01:38:32.119
just felt so peaceful, and I'd look forward to listening

1071
01:38:32.680 --> 01:38:44.800
to her in the morning and in the evening. And

1072
01:38:45.079 --> 01:38:54.199
I knew before even pressing the play button that since

1073
01:38:54.279 --> 01:38:58.720
I've done that pressed the play button. This was in

1074
01:38:58.760 --> 01:39:13.359
the days of CD players press the play button. In fact,

1075
01:39:13.359 --> 01:39:17.399
it might have even been a tape tape recorder. I'd

1076
01:39:17.399 --> 01:39:27.159
lie down on the bed and then even without necessarily

1077
01:39:28.279 --> 01:39:39.000
listening to her words because I had them memorized. Really,

1078
01:39:43.680 --> 01:39:49.680
it was as if my body knew exactly what to do,

1079
01:39:54.439 --> 01:40:16.279
and the muscles just most went into automatic relaxation, and

1080
01:40:16.399 --> 01:40:30.439
I remember my mind would slow down. Now. Now, I

1081
01:40:30.479 --> 01:40:36.720
was listening to this recording in the early days of

1082
01:40:36.800 --> 01:40:47.520
learning hypnosis, and long before I ever made any videos

1083
01:40:47.640 --> 01:40:52.359
or audio recordings myself, because I didn't start doing that

1084
01:40:52.479 --> 01:41:06.920
till two thousand and six, I knew, I knew how

1085
01:41:08.680 --> 01:41:22.479
helpful I found being able to just let go, to

1086
01:41:22.560 --> 01:41:27.800
have that trust in the person that I'm listening to,

1087
01:41:35.439 --> 01:41:42.199
knowing that it's going to be just as relaxing, if

1088
01:41:43.600 --> 01:41:53.000
not more so. Each time you hear my voice, you

1089
01:41:53.079 --> 01:42:04.720
may feel the same. Some people have been listening to

1090
01:42:04.760 --> 01:42:18.680
me for over a decade, maybe not solidly, obviously not

1091
01:42:18.720 --> 01:42:25.039
twenty four hours a day, but maybe people come back.

1092
01:42:26.840 --> 01:42:41.920
Some people maybe listen every day. There's something that I

1093
01:42:41.960 --> 01:42:57.960
do which you may not realize by listening, is when

1094
01:42:58.239 --> 01:43:13.760
I record these recordings. Now, for example, I also am

1095
01:43:14.000 --> 01:43:27.800
affected by the words that I say. So if I

1096
01:43:27.840 --> 01:43:35.199
set you focus on your feet, notice your feet relaxing,

1097
01:43:38.680 --> 01:43:46.560
I will be focusing on my feet. I will be

1098
01:43:46.680 --> 01:44:04.760
noticing my feet relaxing. If I said focus on your hands,

1099
01:44:07.560 --> 01:44:17.079
and maybe notice the difference between each hand, perhaps notice

1100
01:44:17.199 --> 01:44:24.600
the the air in the room, the temperature of the room.

1101
01:44:25.159 --> 01:44:35.560
On the backs of your hands. You may start to

1102
01:44:36.119 --> 01:44:44.199
notice what almost feels like a very light breeze, even

1103
01:44:44.239 --> 01:44:48.479
though there may not be any type of breeze at

1104
01:44:48.520 --> 01:45:01.520
all where you are right now. And as you become

1105
01:45:02.119 --> 01:45:16.520
aware of your hands, I'm also aware of how relaxed

1106
01:45:16.800 --> 01:45:40.600
my hands are feeling now. And when it comes to

1107
01:45:42.119 --> 01:45:48.159
potentially drifting off to sleep, which may be the reason

1108
01:45:48.479 --> 01:46:04.760
you're listening, I also feel drowsy. When I make these recordings,

1109
01:46:09.439 --> 01:46:25.840
I also notice my mind drifting. In fact, at times

1110
01:46:27.880 --> 01:46:42.079
I've actually fallen asleep without even noticing. And then I

1111
01:46:42.199 --> 01:46:53.520
carry on talking. And it's only where I listen back

1112
01:46:53.720 --> 01:47:02.760
to do the editing. I hear snall worry, and I think,

1113
01:47:03.159 --> 01:47:12.920
I don't remember snoring. I remember talking. Is this snoring

1114
01:47:13.279 --> 01:47:20.000
was a pick turned up? That's why I sound like

1115
01:47:20.039 --> 01:47:31.199
when I snare, how I get really into the whole experience.

1116
01:47:39.079 --> 01:47:48.119
I don't know how you feel. How relaxed do you

1117
01:47:48.239 --> 01:47:59.199
feel in your feet, how relaxed you feel in your hands.

1118
01:48:14.279 --> 01:48:26.479
I have noticed more and more that the more relaxed,

1119
01:48:28.199 --> 01:48:44.039
deeper level of comfort you feel, the easier your breathing becomes.

1120
01:48:50.560 --> 01:49:07.279
It's almost like that additional muscle relaxation. So this allows

1121
01:49:07.319 --> 01:49:38.439
you debree easier without necessarily focusing on your breath, however,

1122
01:49:38.640 --> 01:50:07.439
being able to notice the ease in which you breathe

1123
01:50:07.640 --> 01:50:57.479
so naturally. You breathe so very easily and smoothly. Whenever

1124
01:50:57.600 --> 01:51:15.920
I imagine my breathing improving, when I've got my eyes closed,

1125
01:51:21.960 --> 01:51:34.840
I tend to visualize a beautiful field with trees and

1126
01:51:35.079 --> 01:52:15.000
flowers producing all that life giving oxygen. It feels nice

1127
01:52:15.319 --> 01:52:36.039
to if nothing else, just taking some time away from everything,

1128
01:52:47.359 --> 01:53:20.159
enjoying that feeling of peace, serenity with a joyful heart.

1129
01:53:45.239 --> 01:54:10.760
Time seems to just drip by, so very slowly, relaxed,

1130
01:54:16.640 --> 01:54:55.920
so deeply, peaceful, completely unattached to any thoughts whatsoever in

1131
01:54:55.960 --> 01:56:00.359
this moment, completely free, noticing that your mind has slowed down.

1132
01:56:08.640 --> 01:56:55.399
Slowed down because nothing really requires your attention. You can

1133
01:56:55.600 --> 01:57:12.720
enjoy the physical sensations of allowing the stress drip out

1134
01:57:12.800 --> 01:57:32.319
of your body, to appear out of every part of

1135
01:57:32.439 --> 01:57:56.960
your body and being released from your brain. In your

1136
01:57:57.119 --> 01:59:00.319
mind slowly but surely, the muscles singles, relax res really,

1137
01:59:05.439 --> 01:59:46.159
so very deeply, RCTs so deeply, and the feelings, the

1138
01:59:46.319 --> 02:00:11.680
pleasant feelings in your arms and shoulders, deepening each part

1139
02:00:11.800 --> 02:00:52.760
of your body further and deeper and deeper. Noticing the

1140
02:00:52.880 --> 02:01:20.520
feelings in the back of your neck, feelings in your wrists,

1141
02:01:53.600 --> 02:02:33.600
muscles in front of your body. I also feeling peaceful deeply.

1142
02:02:50.600 --> 02:03:00.920
There's a sense of peace spreads through your very cool

1143
02:03:31.439 --> 02:03:51.319
even when you focus on your mind, your mind becomes

1144
02:03:58.680 --> 02:05:20.680
ef and slower, ven deeper, relaxing, a very slow Your

1145
02:05:21.000 --> 02:06:17.640
stomach peas fell in your stomach back. Notice, Notice how

1146
02:06:17.880 --> 02:06:35.840
relaxed you'd now feel in the hall of your back.

1147
02:07:01.039 --> 02:07:10.199
In spy from your brain all the way down the

1148
02:07:10.239 --> 02:07:20.920
middle of your back, sending and receiving millions of messages

1149
02:07:21.640 --> 02:08:52.640
every day, deep comfort, increasing deeply relaxed, your knees, spreading

1150
02:08:52.840 --> 02:09:01.920
these signals down a spine or cord into air, every

1151
02:09:02.239 --> 02:09:21.039
part of your body, your shins, and your calf muscles.

1152
02:09:48.159 --> 02:10:17.680
We're outbursts feelings of peace and tranquility spreading through your body,

1153
02:10:22.680 --> 02:10:38.960
tips of your toes, to your eyes, your fingers, all

1154
02:10:38.960 --> 02:11:24.760
the way to your lower back. Letting go, retinker, peace,

1155
02:11:40.600 --> 02:12:07.159
drifting mind just warmed in away, happy to let go,

1156
02:12:10.399 --> 02:13:11.760
let go completely, let go, so tranquil the whole body,

1157
02:13:16.039 --> 02:14:57.079
enjoying a censor, lett him go, he even more, pe

1158
02:15:31.800 --> 02:16:13.720
enjoy the space, this space of peace and safety, so

1159
02:16:14.239 --> 02:18:16.200
firy fy relaxed, lessing God. Maybe we can just focus

1160
02:18:16.639 --> 02:18:25.319
on the different parts of your body, just to notice

1161
02:18:51.360 --> 02:19:53.920
your forehead and your eyes mutual, so loose, noticing the

1162
02:19:54.159 --> 02:21:26.239
sense of complete freedom, absolute freedom, day pres day, peace,

1163
02:21:26.639 --> 02:23:13.760
f energy, peace, to breathe much easier lest you may

1164
02:23:14.159 --> 02:24:03.360
have I may not have noticed your mind drifting, peaceful,

1165
02:24:17.440 --> 02:24:38.680
move even more deeply in the direction of total blissful pace,

1166
02:24:42.920 --> 02:26:34.719
blissful peace, arrest, total peace, com soap calm.

1167
02:26:46.079 --> 02:26:46.760
Lett him go.

1168
02:27:11.639 --> 02:28:22.559
Peace with mind relaxed forty sir, relaxed, so relaxed. Your

1169
02:28:22.760 --> 02:28:55.639
body feels almost invisible, so very relaxed. I'm peaceful, so

1170
02:29:03.440 --> 02:30:03.360
peace real liquor, so peaceful, son of fair face. And

1171
02:30:03.520 --> 02:30:10.799
you could start to notice that you are feeling more relaxed,

1172
02:30:13.799 --> 02:30:23.559
even though I've not purposely focused your mind upon that

1173
02:30:24.920 --> 02:30:31.000
sense of physical comfort that is growing within you throughout

1174
02:30:31.120 --> 02:30:43.920
your body, and your mind starts to slow down, and

1175
02:30:44.040 --> 02:30:51.520
that could be almost in recognition of I guess my

1176
02:30:51.799 --> 02:31:06.520
speech not being particularly fast, and things just generally feel calmer.

1177
02:31:10.079 --> 02:31:18.040
Just by listening to my voice, you give yourself an

1178
02:31:18.079 --> 02:31:26.040
opportunity to take a break from the day, take a

1179
02:31:26.159 --> 02:31:33.799
break from your life as it is, and to give

1180
02:31:33.840 --> 02:31:42.239
yourself a rest, giving yourself permission to take some time off,

1181
02:31:44.520 --> 02:31:49.879
and to allow your body to relax and allow your

1182
02:31:50.079 --> 02:32:00.680
mind to slow down, which in turn releases the tension

1183
02:32:02.120 --> 02:32:11.239
any stresses that you had in your body. It's almost

1184
02:32:11.319 --> 02:32:15.440
as if the parts of your body just open up,

1185
02:32:16.760 --> 02:32:28.399
allowing the negativity out and at the same time replacing

1186
02:32:29.280 --> 02:32:38.760
that negativity with positive heathing energy which then fills your

1187
02:32:38.840 --> 02:32:50.639
body up and your mind to also starts to appreciate

1188
02:32:51.559 --> 02:33:09.920
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

1189
02:33:13.120 --> 02:33:21.680
an energy that spreads through your body like a wave

1190
02:33:24.000 --> 02:33:36.120
of comfort. And all this comes from just allowing yourself

1191
02:33:38.959 --> 02:33:44.159
a few minutes, maybe half an hour, however long you

1192
02:33:44.239 --> 02:33:56.799
want it to be, to just rest and allow your

1193
02:33:56.959 --> 02:34:06.840
mind and your body to almost reset itself to the

1194
02:34:07.559 --> 02:34:23.440
settings of comfort and relaxation, calmness, which allows more room

1195
02:34:23.920 --> 02:34:36.959
for feelings of pleasure and happiness to move around your

1196
02:34:37.040 --> 02:34:45.440
body and into your mind, almost as if your mind

1197
02:34:45.559 --> 02:34:56.159
and your body are sinking together, almost mirroring each other,

1198
02:34:57.200 --> 02:35:09.239
with that growing positivity and calmness, And it feels nice.

1199
02:35:11.680 --> 02:35:17.680
It really does feel nice to know that you are

1200
02:35:17.719 --> 02:35:27.879
the one that has allowed yourself to feel more comfort

1201
02:35:31.120 --> 02:35:34.040
and to experience.

1202
02:35:35.719 --> 02:35:36.879
More of this.

1203
02:35:38.680 --> 02:35:53.840
Deep relaxation spreading throughout your body. And as I focus

1204
02:35:55.399 --> 02:36:01.159
on each part of your body, you can notice that

1205
02:36:01.360 --> 02:36:15.879
that part becomes even more relaxed just by focusing on it.

1206
02:36:18.440 --> 02:36:28.079
It becomes even more calm and comfortable just by focusing.

1207
02:36:32.159 --> 02:36:37.879
And as I move down your body, starting at your head,

1208
02:36:40.600 --> 02:36:47.319
the parts that you've already focused on will continue to

1209
02:36:47.479 --> 02:36:55.120
relax deeply, and those parts that we've not yet focused

1210
02:36:55.200 --> 02:37:08.520
on or just automatically release any remain intention in anticipation

1211
02:37:08.959 --> 02:37:21.959
of even more comfort about to come. Now, I'm going

1212
02:37:22.040 --> 02:37:28.959
to start by focusing on your forehead. Just being aware

1213
02:37:29.280 --> 02:37:37.879
of the feelings of your forehead and any background sounds

1214
02:37:39.639 --> 02:37:44.479
like mister Herbert the pigeon can just allow you to

1215
02:37:44.680 --> 02:37:51.920
feel even more relaxed. Just means you're in the moment.

1216
02:37:55.079 --> 02:38:00.440
This isn't this isn't a sterile environment. This is the world.

1217
02:38:03.879 --> 02:38:09.920
I live in the countryside, so there's lots of nature

1218
02:38:10.440 --> 02:38:20.920
sounds around. So as you focus on your forehead, just

1219
02:38:21.200 --> 02:38:28.959
notice how it becomes even more relaxed as you focus

1220
02:38:31.280 --> 02:38:35.760
only on my voice and that part of your body.

1221
02:38:40.959 --> 02:38:49.200
Moving down to your eyes, focusing on your eyes, noticing

1222
02:38:51.680 --> 02:39:01.399
how your eyelids feel so heavy yet so light at

1223
02:39:01.440 --> 02:39:07.879
the same time, and all the muscles around your eyes

1224
02:39:08.159 --> 02:39:22.559
relaxing completely. Moving your focus down to your mouth, your lips,

1225
02:39:23.040 --> 02:39:29.680
your tongue, your teeth, and your gumbs, the whole of

1226
02:39:29.840 --> 02:39:44.600
your mouth relaxing, calm and loose as you focus now

1227
02:39:45.440 --> 02:39:52.319
on your jaw, not just the part of your jaw

1228
02:39:52.440 --> 02:39:54.559
near your mouth and your.

1229
02:39:54.559 --> 02:39:58.719
Chin, but all the way up the size of your

1230
02:39:58.840 --> 02:40:00.440
face to.

1231
02:40:00.479 --> 02:40:14.280
Your ears, the hole of your jaw feeding more relaxed

1232
02:40:18.440 --> 02:40:35.840
and calm. Focusing on your neck, the front of your

1233
02:40:35.959 --> 02:40:48.399
neck and your throat relaxing and loose and calm. The

1234
02:40:48.799 --> 02:40:54.360
side of your neck, the right and left side of

1235
02:40:54.479 --> 02:41:05.840
your neck relax and loose and calm.

1236
02:41:12.200 --> 02:41:14.319
And now the back of your neck.

1237
02:41:17.639 --> 02:41:27.639
Focusing on the back of your neck, letting go of

1238
02:41:27.840 --> 02:41:34.719
any tension that may have been there before, and enjoying

1239
02:41:35.120 --> 02:41:48.000
that sense of increasing comfort and release that you can

1240
02:41:48.159 --> 02:41:59.239
experience in the back of your neck. Moving down your

1241
02:41:59.399 --> 02:42:06.719
back and moving either side of your spine right from

1242
02:42:06.760 --> 02:42:12.120
the top of your back all the way down to

1243
02:42:12.239 --> 02:42:24.479
the bottom of your back, down to your lower back.

1244
02:42:29.559 --> 02:42:36.600
And as you move up and down your spine, you

1245
02:42:36.719 --> 02:42:43.840
can feel the muscles either side of your spine relaxing

1246
02:42:44.520 --> 02:42:57.920
even more. And as those muscles relax, that sense of

1247
02:42:58.200 --> 02:43:08.840
comfort starts to bread outwards from your spine into both

1248
02:43:09.040 --> 02:43:16.079
sides of your back, the top of your back, the

1249
02:43:16.280 --> 02:43:24.639
middle and your lower back. And as you scan gently

1250
02:43:25.159 --> 02:43:32.520
and slowly up and down your back, there's the muscles

1251
02:43:32.719 --> 02:43:37.799
in the top of your back, relax and become looser.

1252
02:43:42.159 --> 02:43:48.159
The muscles in the middle of your back also seem

1253
02:43:48.280 --> 02:43:57.760
to just almost divide from each other, separating and almost melting,

1254
02:44:03.559 --> 02:44:09.520
And in your lower back it seems to be an

1255
02:44:09.600 --> 02:44:23.799
extra special feeling of comfort that spreads into your hips.

1256
02:44:26.079 --> 02:44:33.920
Sit down your lower back, into your hips, into the

1257
02:44:34.079 --> 02:44:42.879
area where your cocksicks are, and into your buttocks, and

1258
02:44:42.959 --> 02:44:46.239
all those muscles that spread.

1259
02:44:48.440 --> 02:44:53.360
From your lower back into your hip area.

1260
02:44:56.200 --> 02:45:12.840
Start to melt, start to really let go, and even

1261
02:45:12.959 --> 02:45:19.639
know where about to focus on your shoulders. Your back

1262
02:45:19.959 --> 02:45:30.879
and your spine will continue to let go, continue to

1263
02:45:31.159 --> 02:45:45.719
relax so calmly, and as you focus on your shoulders,

1264
02:45:47.479 --> 02:46:03.600
you may notice that they're already feeling really loose, already

1265
02:46:06.600 --> 02:46:29.799
feeding calm and feeling. Those muscles then move from your

1266
02:46:29.959 --> 02:46:49.360
neck into your shoulders feel so soft and gentle, so

1267
02:46:49.840 --> 02:47:18.760
smooth and calm, and the feeling in your shoulders seens

1268
02:47:19.040 --> 02:47:26.719
to spread deep into your shoulders, that sense of relaxation,

1269
02:47:27.959 --> 02:47:39.440
not just traveling deeply into your muscles, but also relaxing

1270
02:47:42.319 --> 02:47:52.200
the bones and moving all away to underneath your arms,

1271
02:47:55.000 --> 02:48:00.959
relaxing that whole area between the tops of your shoulders

1272
02:48:02.319 --> 02:48:03.799
and underneath your arms.

1273
02:48:08.120 --> 02:48:08.639
Healing.

1274
02:48:14.040 --> 02:48:27.079
You feel so relaxed and comfortable in your shoulders, which

1275
02:48:27.319 --> 02:48:28.120
sends that.

1276
02:48:30.360 --> 02:48:32.360
Deep healing.

1277
02:48:35.399 --> 02:48:52.680
Message into your arms. And you may feel almost as

1278
02:48:52.719 --> 02:48:59.479
if your arms are not even there because they're so relaxed,

1279
02:49:02.680 --> 02:49:13.040
so deeply relaxed, so.

1280
02:49:17.239 --> 02:49:33.639
So calm, so.

1281
02:49:40.360 --> 02:49:55.440
Pose, not feeling spreading all the way down your arms

1282
02:49:58.200 --> 02:50:28.200
to elbows, including your elbows circumforts, spreads or away into rests,

1283
02:50:31.079 --> 02:50:46.360
your forearments, and your wrists so heavy, yet at the

1284
02:50:46.719 --> 02:50:48.879
same time.

1285
02:50:56.200 --> 02:50:57.000
So light.

1286
02:51:00.079 --> 02:51:27.159
And gentle. Fred. You see.

1287
02:51:29.319 --> 02:51:30.360
Now on.

1288
02:51:33.000 --> 02:51:57.120
Your hands, my hands.

1289
02:52:02.920 --> 02:52:32.520
So peaceful in your hands, there's a sense of real peace.

1290
02:52:44.280 --> 02:52:58.040
It just seems to feel so familiar when your hands

1291
02:52:58.399 --> 02:53:00.680
relax deeply.

1292
02:53:10.120 --> 02:53:29.120
Yes, the thing is.

1293
02:54:01.239 --> 02:55:06.120
A thing, is sidles you thin it tips. Moving your

1294
02:55:06.200 --> 02:55:35.799
attention to the front of your body, so comfortable, Moving

1295
02:55:36.079 --> 02:57:00.040
your focus to your legs. Why my soul.

1296
02:57:02.079 --> 02:57:20.159
In your thighs, your.

1297
02:57:20.159 --> 02:58:01.079
Knees so relaxed, your calf muscles and just shins co

1298
02:58:01.479 --> 03:00:16.120
puzy the the feathing in your feet, sir, peaceful, so calm,

1299
03:00:21.920 --> 03:01:13.959
so peaceful, so calm, so peaceful, so calm, so peace

1300
03:01:14.600 --> 03:01:32.239
fa RelA sin peace fall.

1301
03:01:35.520 --> 03:01:46.120
So calm, loving that deep.

1302
03:01:46.000 --> 03:01:57.360
Relaxation to spread your chest in your stumm so RelA

1303
03:02:05.280 --> 03:02:24.040
letting go of everything. So I'm gonna start counting down

1304
03:02:24.159 --> 03:02:35.600
now from twenty down to one. You can imagine in

1305
03:02:35.680 --> 03:02:41.280
a way it's like just walking down some steps and

1306
03:02:41.399 --> 03:02:46.879
each step or twenty steps, and each step represents a

1307
03:02:47.120 --> 03:02:59.879
level of comfort. Each step represents a deepening of the

1308
03:03:00.280 --> 03:03:10.879
comfort and the fervies you walk down those steps that

1309
03:03:12.360 --> 03:03:23.280
the deeper and more relaxed you feel. So starting with

1310
03:03:23.520 --> 03:07:12.600
number twenty twenty nineteen, A same seventeen sixteen us fifteen

1311
03:07:55.319 --> 03:16:59.120
fourteen four two too well five fy nine hey seven four.

1312
03:18:14.040 --> 03:19:33.920
Five four.

1313
03:20:51.120 --> 03:23:11.920
Two one.

1314
03:24:01.520 --> 03:24:02.200
And now.

1315
03:24:06.559 --> 03:24:19.239
As you focus on your eyes, we're gonna come down

1316
03:24:19.639 --> 03:24:35.399
from ten dout one, focusing just on your eyes, your eyelids,

1317
03:24:35.840 --> 03:24:44.680
the muscles around your eyes, your eye walls themselves, our

1318
03:24:44.799 --> 03:25:01.680
whole area that makes up your eye. And as we

1319
03:25:01.959 --> 03:25:10.200
count down from ten down to one, whilst focus in

1320
03:25:10.479 --> 03:25:25.159
on your eyes, you will become twice is relaxed with

1321
03:25:25.559 --> 03:25:38.520
each number counting down that you may find the all

1322
03:25:38.680 --> 03:25:44.799
you want to do is just to drift off to sleep.

1323
03:25:47.799 --> 03:25:54.399
And if that's what you want, then just allow yourself

1324
03:25:54.520 --> 03:26:09.159
to do that. Now, focusing on your eyes, I'm going

1325
03:26:09.280 --> 03:26:19.239
to begin counting down from ten down to one right now,

1326
03:26:27.799 --> 03:35:25.840
ten nine eight seven y five four three two one.

1327
03:35:32.159 --> 03:35:47.159
So counted down from ten to one ten nine.

1328
03:35:48.559 --> 03:36:16.280
Eight seven six five four three two one. And maybe

1329
03:36:16.399 --> 03:36:19.319
that was a bit too quick in order to relax.

1330
03:36:20.559 --> 03:36:24.760
Maybe it's a bit too fast for you to notice

1331
03:36:25.079 --> 03:36:33.120
the calming of your body, maybe even a little bit

1332
03:36:33.159 --> 03:36:37.280
of pressure there, Like you're counting down from ten to one.

1333
03:36:37.399 --> 03:36:40.760
Would you expect me to do man, expect me to

1334
03:36:40.840 --> 03:36:44.000
stick go floppy just because.

1335
03:36:43.719 --> 03:36:44.760
You're counting down.

1336
03:36:50.360 --> 03:36:53.680
We could try it again, but this time I go

1337
03:36:53.840 --> 03:37:01.200
this slower, this time, as you focus on the whole

1338
03:37:01.319 --> 03:37:07.520
of your body before we focus on your legs. Just

1339
03:37:07.799 --> 03:37:17.760
notice how your body does start to feel more relaxed

1340
03:37:22.559 --> 03:37:42.200
with every number that I count down ten nine eight

1341
03:37:47.520 --> 03:39:11.680
seven six five four three two one. And just notice

1342
03:39:12.040 --> 03:39:24.000
how how you feel, generally, how your body feels. It's

1343
03:39:24.040 --> 03:39:32.120
not necessarily even about counting down from ten to one.

1344
03:39:35.079 --> 03:39:48.479
It's that space that you have, that space between being

1345
03:39:52.079 --> 03:40:03.639
active physically or mentally to just sitting or lying down

1346
03:40:04.000 --> 03:40:08.799
and just being there, not doing anything, not saying anything,

1347
03:40:09.000 --> 03:40:15.559
not needing to think about anything. So it opens up

1348
03:40:15.600 --> 03:40:19.639
a space, you know, a bit of a space, a

1349
03:40:19.799 --> 03:40:29.840
gap and the more I came down from ten to one,

1350
03:40:31.000 --> 03:40:39.120
the bigger that gap becomes. So there's that gap of calmness,

1351
03:40:40.520 --> 03:40:56.200
of comfort, relaxation. It's a nice feeling, and it moves

1352
03:40:57.760 --> 03:41:05.760
those dresses or discomforts physically or emotionally, moves them.

1353
03:41:07.280 --> 03:41:07.680
Away.

1354
03:41:14.440 --> 03:41:15.399
Allows you.

1355
03:41:18.120 --> 03:41:18.639
To just.

1356
03:41:21.639 --> 03:41:28.040
Slow down, someone to count again from ten down to

1357
03:41:28.159 --> 03:41:38.239
one and notice that gap widening, the gap. And as

1358
03:41:38.280 --> 03:41:44.360
it widens, it's almost like the stress and attention falls

1359
03:41:44.680 --> 03:42:03.479
into the gap and gives you that this that space.

1360
03:42:05.440 --> 03:42:10.879
Now ten.

1361
03:42:15.239 --> 03:43:41.680
Nine, eight, seven, six, five, four three two.

1362
03:44:00.079 --> 03:44:00.280
One.

1363
03:44:11.719 --> 03:44:16.120
Now, how does your body feel.

1364
03:44:18.079 --> 03:44:18.239
Now?

1365
03:44:30.959 --> 03:44:46.239
Can you notice that you feeling calmer, the feeling more

1366
03:44:46.680 --> 03:45:14.079
relaxed as we now focus on your legs, just your legs.

1367
03:45:30.040 --> 03:45:50.200
We're just gonna start with focusing on your thighs. Of course,

1368
03:45:50.319 --> 03:45:55.200
it's not the most exciting thing to be doing because

1369
03:45:58.639 --> 03:46:01.319
I'm sure like most of you body, there's not a

1370
03:46:01.399 --> 03:46:13.840
lot going on right now. Just focusing on the whole

1371
03:46:13.959 --> 03:46:20.360
of your thighs, the tops of your thighs, the sides

1372
03:46:20.520 --> 03:46:27.479
of your thighs, the bottoms of your thighs, your outer thighs,

1373
03:46:27.600 --> 03:46:32.520
and your inner thighs. Basically the whole of your thigh

1374
03:46:32.639 --> 03:46:41.399
that leads into your hip and it goes down to

1375
03:46:41.600 --> 03:46:55.639
your knee joints. Now, this is a big area. It's

1376
03:46:55.680 --> 03:47:01.159
a very heavy area. It's very strong. Probably the strongest

1377
03:47:02.159 --> 03:47:15.319
muscles in your body are in your thighs. But I

1378
03:47:15.399 --> 03:47:23.719
don't think we perhaps give enough attention to our thighs.

1379
03:47:29.639 --> 03:47:40.399
Perhaps we don't acknowledge how important our thighs are to

1380
03:47:40.600 --> 03:48:01.200
our lives, how much they actually do for us all

1381
03:48:01.319 --> 03:48:11.760
through our lives. And it may seem to sound really weird,

1382
03:48:11.840 --> 03:48:20.239
but I think that all of our body parts, especially

1383
03:48:20.360 --> 03:48:28.000
our thighs, need some TLC, a bit of love, shone,

1384
03:48:29.000 --> 03:48:36.799
a bit of acknowledgment.

1385
03:48:39.280 --> 03:48:39.920
I thank you.

1386
03:48:43.040 --> 03:48:55.360
Gratitude for what our thighs do for us. And I

1387
03:48:55.479 --> 03:49:01.200
know this may sound a bit strange. Maybe you think,

1388
03:49:01.600 --> 03:49:04.520
why am I Surely I should be out in the

1389
03:49:04.639 --> 03:49:13.159
garden hugging a tree or something. Well, it's hard to

1390
03:49:13.200 --> 03:49:16.399
set a microphone up on a tree. That's why I'm

1391
03:49:16.440 --> 03:49:19.319
doing this indoors. Otherwise I would be outside hugging a tree.

1392
03:49:20.479 --> 03:49:29.280
Now I can't see the television from the tree. If

1393
03:49:29.319 --> 03:49:34.680
you move down to your knees, gaining such an important part,

1394
03:49:39.000 --> 03:49:44.079
and I think we don't necessarily I'll speak for myself here.

1395
03:49:46.559 --> 03:49:51.680
I don't necessarily appreciate all that my knees do for

1396
03:49:51.799 --> 03:49:57.639
me until I have a problem with my knee. It's

1397
03:49:57.680 --> 03:50:03.319
occasionally if ivor maybe I'll bash it, or it's aching

1398
03:50:03.479 --> 03:50:09.840
for some reason. It's then that I realize how much

1399
03:50:10.000 --> 03:50:10.399
it does.

1400
03:50:12.040 --> 03:50:14.959
You know, the benefit of being able to use.

1401
03:50:15.239 --> 03:50:24.639
My legs without any kind of physical discomfort is a

1402
03:50:24.760 --> 03:50:33.319
beautiful thing that's possibly not appreciated until it's temporarily removed.

1403
03:50:34.479 --> 03:50:41.479
You know that's comfort. But as you focus on your knees,

1404
03:50:43.639 --> 03:50:49.280
regardless of how your knees feel, you can have that

1405
03:50:49.559 --> 03:50:55.680
sense of gratitude and love to your knees for all

1406
03:50:55.840 --> 03:51:08.040
that they do for you. And you can still have

1407
03:51:08.200 --> 03:51:12.360
that attention on your thighs and maybe notice how your

1408
03:51:12.479 --> 03:51:24.319
thighs feel. Maybe you've noticed that they are relaxing more

1409
03:51:26.120 --> 03:51:37.719
deeply as you focus now on the bottoms of your legs,

1410
03:51:38.200 --> 03:51:43.559
your shins, and your calf muscles, and the bones between

1411
03:51:43.799 --> 03:51:50.600
your knees and your feet, incorporating of course, your ankles.

1412
03:51:52.920 --> 03:52:04.040
So important. Anyone has had even like the slightest sprain

1413
03:52:04.159 --> 03:52:11.120
of an ankle knows how how much we take our

1414
03:52:11.360 --> 03:52:19.920
ankles for granted and it's kind of strange in a

1415
03:52:19.959 --> 03:52:25.520
way when you think that. You know, logically, our wrists

1416
03:52:25.719 --> 03:52:28.559
are a lot thinner than the rest of our arms,

1417
03:52:29.680 --> 03:52:33.159
which is okay, it doesn't I can't see any problem

1418
03:52:33.200 --> 03:52:38.079
with that because we're just picking stuff up. But our

1419
03:52:38.200 --> 03:52:44.000
ankles so much thinner than the rest of our legs,

1420
03:52:50.440 --> 03:52:54.879
and from a physics perspective or logical even it doesn't

1421
03:52:54.920 --> 03:53:00.920
really make sense that all this weight would ultimately be

1422
03:53:02.000 --> 03:53:12.040
resting on your ankles then leading to your feet, that

1423
03:53:12.639 --> 03:53:20.840
thin area, a thin bone. Yeah, it does so much

1424
03:53:20.959 --> 03:53:28.000
great work. Supports us, supports our body for a lifetime,

1425
03:53:32.760 --> 03:53:42.479
helps us to balance, helps you to get around and

1426
03:53:42.639 --> 03:53:56.639
be mobile. And there's the calf muscles. Of course, when

1427
03:53:56.680 --> 03:53:59.799
I was younger, I couldn't see the point in calf muscles.

1428
03:54:00.559 --> 03:54:05.280
I didn't seem to do anything. Okay, if I walked

1429
03:54:05.319 --> 03:54:09.000
around on tiptoes, then my calf muscles get some work.

1430
03:54:10.399 --> 03:54:12.959
But of course that's not true. The calf muscles are

1431
03:54:13.000 --> 03:54:22.920
being used whenever we use our legs and your shins

1432
03:54:26.200 --> 03:54:35.200
there to protect your lower legs, shaped in a way

1433
03:54:37.040 --> 03:54:49.120
almost as a protector for the bone, leading of course

1434
03:54:49.239 --> 03:54:59.360
to your ankles and your feet. But we're not going

1435
03:54:59.440 --> 03:55:01.559
to focus on your feet. We're just going to focus

1436
03:55:01.639 --> 03:55:08.280
on the legs. I realize, but now that I've mentioned

1437
03:55:08.360 --> 03:55:13.040
your feet, you'll probably focusing on them anyway, So maybe

1438
03:55:13.079 --> 03:55:14.920
I should focus on your feet.

1439
03:55:14.639 --> 03:55:15.159
A little bit.

1440
03:55:19.200 --> 03:55:23.600
You can have them in your awareness the same as

1441
03:55:23.680 --> 03:55:28.040
you have your thighs in your awareness. Even though we

1442
03:55:28.159 --> 03:55:32.159
haven't been focusing on your thighs for a few minutes,

1443
03:55:33.920 --> 03:55:44.719
we'll be focusing on your ankles. There's still that sensation

1444
03:55:45.000 --> 03:56:00.319
of comfort in your thighs and this that movement of

1445
03:56:00.719 --> 03:56:10.120
energy because the thighs hold lots of different sensations. Of course,

1446
03:56:10.200 --> 03:56:14.959
there's the muscles, the big straw muscles that we have

1447
03:56:15.159 --> 03:56:28.479
in our thighs. But the skin on the outside of

1448
03:56:28.559 --> 03:56:33.879
the thighs, as in the outside of all of our body,

1449
03:56:34.680 --> 03:56:46.280
can be very sensitive, sensitive to the touch, sensitive to temperature,

1450
03:56:52.840 --> 03:57:00.399
and inside your thighs the bones, there's the muscle, there's

1451
03:57:00.440 --> 03:57:05.520
the blood, vessels, the ar trees, all this stuff that's

1452
03:57:05.799 --> 03:57:14.399
inside your thighs. And I guess sometimes it'd be nice

1453
03:57:14.399 --> 03:57:18.719
if you could actually put your fingers inside your thighs

1454
03:57:19.360 --> 03:57:24.559
and a message, so you can message on the outside,

1455
03:57:24.799 --> 03:57:27.719
of course, but to be able to get deep into

1456
03:57:27.799 --> 03:57:32.600
the muscles and to be able to just message inside

1457
03:57:32.680 --> 03:57:39.680
your thighs, message in the bones of your leg massage

1458
03:57:39.760 --> 03:57:49.000
in all the veins, and just gently healing your thighs,

1459
03:57:52.920 --> 03:57:58.120
and you could move down message and inside your knees,

1460
03:58:00.120 --> 03:58:06.559
sarge in those bones, but with healing fingertips, spreading that

1461
03:58:06.959 --> 03:58:18.120
healing energy deep into the joints of your knees. Of course,

1462
03:58:18.239 --> 03:58:21.559
there's the back of your your knee, you know, the

1463
03:58:21.719 --> 03:58:28.719
inside crease where your knee is. It's a very sensitive area.

1464
03:58:30.719 --> 03:58:35.040
Very it feels very nice when you stroke it. That

1465
03:58:35.239 --> 03:58:38.920
might be because it's an area that's not really touched

1466
03:58:39.120 --> 03:58:45.719
very often. It's almost like a hidden part, that crease

1467
03:58:47.799 --> 03:58:52.280
in your legs. It's almost it's like a part that

1468
03:58:54.079 --> 03:59:05.319
has a sensitivity, which is a little bit different. Of course,

1469
03:59:05.399 --> 03:59:15.879
it's protected by your legs. So you can imagine putting

1470
03:59:16.760 --> 03:59:26.399
your fingers into that crease in your legs, that fold

1471
03:59:26.559 --> 03:59:30.680
in between your legs. You can just message with your fingertips.

1472
03:59:31.840 --> 03:59:38.639
Imagine your fingertips going inside, massage in the muscle tissue.

1473
03:59:43.239 --> 03:59:47.520
You can of course field the bones of your knees,

1474
03:59:49.000 --> 03:59:59.440
heading through your fingertips, and then as you go down

1475
04:00:02.319 --> 04:00:05.120
to your calf muscles, and that's the part I'd like

1476
04:00:05.200 --> 04:00:09.920
to be able to really put my fingertips deep inside

1477
04:00:10.680 --> 04:00:19.639
my calf muscles, massage in every single tissue of that muscle,

1478
04:00:21.200 --> 04:00:31.120
healing every part, and then doing the same for my shins,

1479
04:00:34.319 --> 04:00:41.200
massage in and gently stroking the bones, gently stroking them,

1480
04:00:42.120 --> 04:00:46.239
healing in a loving way, because they deserve to be

1481
04:00:46.399 --> 04:00:53.639
treated as the precious bones that they are, Because our

1482
04:00:53.760 --> 04:00:57.280
legs are so precious as in all the other parts

1483
04:00:57.360 --> 04:01:02.639
of our body, and more precious of any jure.

1484
04:01:04.959 --> 04:01:05.680
On the planet.

1485
04:01:14.239 --> 04:01:22.239
When you start to think about your legs in this way,

1486
04:01:26.840 --> 04:01:33.479
it can change your perspective. It might sound a bit

1487
04:01:36.559 --> 04:01:40.840
a bit silly to start with the idea of having

1488
04:01:41.719 --> 04:01:51.760
love for your legs, showing appreciation for your thighs, wanting

1489
04:01:51.840 --> 04:01:55.760
to be able to put your hands in your thighs

1490
04:01:57.719 --> 04:02:04.200
and massage the muscle and the bones, and to get

1491
04:02:04.239 --> 04:02:12.520
your fingers deep in there, releasing all tension, just to

1492
04:02:12.680 --> 04:02:22.120
show how much you care about your legs, how much

1493
04:02:22.200 --> 04:02:27.879
you care for what your legs do for you regularly,

1494
04:02:30.280 --> 04:02:40.440
your knees, your calves, your ankles, the strength of your ankles,

1495
04:02:43.399 --> 04:02:48.079
considering how thin they are compared to the rest of

1496
04:02:48.159 --> 04:02:57.920
your legs, especially your thighs. Yeah, they're so strong, so flexible,

1497
04:03:01.719 --> 04:03:14.559
absolutely amazing things. Your ankles are truly a gift because

1498
04:03:14.600 --> 04:03:23.319
of what they do for you, supporting all that weight.

1499
04:03:25.319 --> 04:03:29.719
Regardless of how what weight you are, even if you

1500
04:03:29.840 --> 04:03:34.559
only eat ate stone, there's still a lot of weight

1501
04:03:34.840 --> 04:03:41.520
for these little ankles. Now, I'm a lot heavier than

1502
04:03:41.559 --> 04:03:51.520
eight stone double down, yet my ankles support my body

1503
04:03:52.280 --> 04:03:58.879
all the time. Although they do give off a sigh

1504
04:03:58.879 --> 04:04:04.760
of relief when a six down. That's my whole legs do.

1505
04:04:08.440 --> 04:04:15.280
My feet feet also go and my toes clap they're

1506
04:04:15.319 --> 04:04:43.760
so happy. Your legs really are amazing. And I know

1507
04:04:44.200 --> 04:04:50.600
that talking about talking about your legs is probably possibly

1508
04:04:50.840 --> 04:04:55.520
among the most most boring things I've ever heard anyone say.

1509
04:04:56.440 --> 04:05:06.479
Possibly boring or not, everything I said is true. Your

1510
04:05:06.639 --> 04:05:27.159
legs are amazing. Your legs deserve not just respect, They

1511
04:05:27.280 --> 04:05:28.840
deserve to relax.

1512
04:05:30.200 --> 04:05:30.559
Deeply.

1513
04:05:37.879 --> 04:05:41.200
They deserve to take some time out of the day

1514
04:05:43.399 --> 04:06:04.520
to just let go completely. The legs.

1515
04:06:09.639 --> 04:06:12.159
Really can relax.

1516
04:06:19.760 --> 04:06:23.879
And because the legs are so such a most you know,

1517
04:06:24.159 --> 04:06:30.079
very important part of your body. When you relax your legs,

1518
04:06:30.159 --> 04:06:37.399
the rest of your body also naturally follows in that

1519
04:06:41.159 --> 04:06:51.959
journey of comfort. I can feel it in my hips.

1520
04:06:53.360 --> 04:07:00.920
My hips feel really loose, and also my back as well.

1521
04:07:02.959 --> 04:07:08.680
My lower back really feels it feels stretched, even though

1522
04:07:08.719 --> 04:07:12.360
I'm just sitting in a chair and there's no stretching

1523
04:07:15.079 --> 04:07:17.879
as far as I'm aware that I'm doing. But it's

1524
04:07:17.920 --> 04:07:20.799
almost as if the muscles are just relaxed so much

1525
04:07:22.040 --> 04:07:27.600
that there is a natural stretch as the tension has

1526
04:07:28.520 --> 04:07:31.120
reduced a lot.

1527
04:07:47.479 --> 04:07:50.559
And I'm now going to count down from ten down

1528
04:07:50.639 --> 04:07:51.159
to one.

1529
04:07:55.360 --> 04:07:55.959
And you can.

1530
04:07:55.959 --> 04:08:01.959
Continue to feel wonderfully relaxed.

1531
04:08:05.760 --> 04:08:25.040
Ten nine eight seven six five.

1532
04:08:29.360 --> 04:08:48.879
Four three two one relax.

1533
04:08:56.760 --> 04:08:58.319
So I'm just going to count down.

1534
04:09:00.040 --> 04:09:04.319
I have down to one, and as a countdown, if

1535
04:09:04.319 --> 04:09:11.399
you just focus on the numbers, just the numbers counting down,

1536
04:09:12.479 --> 04:09:21.600
and notice how you feel in this moment as you

1537
04:09:21.760 --> 04:09:29.280
hear the numbers counting down, knowing that those numbers counting

1538
04:09:29.360 --> 04:09:39.520
down represent you feeling calmer, not just in your body,

1539
04:09:39.680 --> 04:09:48.040
but also relaxing your mind. Just notice how you feel.

1540
04:09:48.920 --> 04:09:54.840
There's nothing to do, there's nothing to say, there's nothing

1541
04:09:54.959 --> 04:10:47.559
to think about. Starting with number five four three two one. Now,

1542
04:10:47.639 --> 04:11:00.200
as you notice the gradual letting go, the tensure in

1543
04:11:00.280 --> 04:11:07.440
your body, You may also begin to notice and be

1544
04:11:07.600 --> 04:11:16.399
aware of how your mind is starting to slow down.

1545
04:11:18.879 --> 04:11:25.239
This is just a natural thing that happens. It's not

1546
04:11:25.479 --> 04:11:30.639
really a special procedure. It's just natural because as your

1547
04:11:31.959 --> 04:11:37.920
body relaxes, your mind also starts to relax, and the

1548
04:11:38.040 --> 04:11:41.680
more your mind relaxes, the more your body relaxes. It's

1549
04:11:41.840 --> 04:11:53.920
just a continuous circle of relaxation. And is that calmness

1550
04:11:54.120 --> 04:12:02.920
that comes from relative quietness. Even if there's background sounds

1551
04:12:04.360 --> 04:12:11.520
either your side online, it's still going to be quite calm.

1552
04:12:13.200 --> 04:12:15.840
You know, you haven't got the television on, there's no

1553
04:12:16.159 --> 04:12:20.399
music in the background unless you're listening to the recording

1554
04:12:20.440 --> 04:12:27.879
with music. Of course, you're very likely not going to

1555
04:12:27.920 --> 04:12:30.959
be sitting in a room with other people. Of course

1556
04:12:31.079 --> 04:12:35.559
you might be, but generally it's more ideal if you

1557
04:12:35.639 --> 04:12:46.559
can do this on your own, so no distractions, and

1558
04:12:46.639 --> 04:13:01.840
when you stop thinking about stuff, relaxation automatically rises. A

1559
04:13:02.000 --> 04:13:12.639
sense of comfort starts to grow, and without trying to

1560
04:13:12.760 --> 04:13:23.680
build it up into something fantastical or something magical, this

1561
04:13:23.879 --> 04:13:33.840
is just a natural process, something that's easy to accomplish.

1562
04:13:36.639 --> 04:13:44.000
In fact, it's almost the sense of relaxing completely happens

1563
04:13:44.159 --> 04:13:48.920
really when you put no effort into it. It's not

1564
04:13:49.120 --> 04:13:57.639
something that you can really force. It's something that happens naturally.

1565
04:14:00.559 --> 04:14:07.840
And part of the process of this recording and others

1566
04:14:09.479 --> 04:14:19.239
is simply to allow you to take advantage of this

1567
04:14:20.559 --> 04:14:36.639
space this time, to just let go, to just be here,

1568
04:14:38.120 --> 04:14:51.000
to be in tune with how you feel, yet with

1569
04:14:51.760 --> 04:15:03.600
the intention of wanting to relax deeply and maybe even

1570
04:15:05.239 --> 04:15:09.639
to fall asleep, depending on what it is that you

1571
04:15:10.760 --> 04:15:23.879
wish for yourself in this moment. As we know, relaxing

1572
04:15:25.559 --> 04:15:33.680
is the majority of the process of falling asleep. The

1573
04:15:33.760 --> 04:15:37.879
actual falling asleep part is the tiny bit at the end.

1574
04:15:41.280 --> 04:15:55.920
The deeper relaxed you become, the easier you find yourself drifting.

1575
04:16:05.520 --> 04:16:12.120
You can also if you choose stay focused on my

1576
04:16:12.360 --> 04:16:40.319
voice and really enjoy the process of gradually relaxing each

1577
04:16:40.840 --> 04:17:07.399
muscle in your body effortlessly and just observing the sensation

1578
04:17:12.719 --> 04:17:28.360
of letting go completely. This time, I'm going to count

1579
04:17:28.440 --> 04:17:38.479
from six down to one, and you can notice your

1580
04:17:38.719 --> 04:17:49.000
mind calming down more with each number that you hear

1581
04:17:49.360 --> 04:17:57.000
me say, naturally, feeling.

1582
04:17:58.600 --> 04:17:59.719
Calm and s.

1583
04:18:04.200 --> 04:20:59.879
And peaceful. Six, five, four, three, two, one, being away

1584
04:21:00.079 --> 04:21:12.120
air of how your mind has slowed right down, sinking

1585
04:21:14.719 --> 04:21:35.040
deeply into relaxation. And as you focus on your mind,

1586
04:21:35.319 --> 04:21:45.280
you may notice that there are some thoughts still there,

1587
04:21:47.879 --> 04:21:57.399
maybe some stubborn thoughts that for some reason perhaps need

1588
04:21:57.479 --> 04:22:12.680
your attention. So what you can do is send love

1589
04:22:12.920 --> 04:22:26.559
to those thoughts. Sprinkle those thoughts with love, like all

1590
04:22:26.719 --> 04:22:32.319
petals from a flower. Just sprinkle it over them, petals

1591
04:22:32.399 --> 04:22:39.600
filled with love towards those thoughts, to let those thoughts

1592
04:22:39.840 --> 04:22:46.639
know that you're not abandoned in them. You just need them.

1593
04:22:47.879 --> 04:22:59.799
You require them to just calm down, slow down, quiet down.

1594
04:23:03.479 --> 04:23:03.879
For now.

1595
04:23:11.760 --> 04:23:16.760
So as you focus on those remaining thoughts. As we

1596
04:23:16.959 --> 04:23:22.159
count down this time from seven down to one. With

1597
04:23:22.319 --> 04:23:36.239
each number, just imagine sprinkling those flower petals of love, kindness,

1598
04:23:37.799 --> 04:23:49.680
gratitude over those thoughts, which will allow them to just

1599
04:23:51.079 --> 04:24:06.079
melt away and relax deeply. With every number, they thoughts

1600
04:24:06.239 --> 04:26:32.920
would become more and more relaxed. Starting with number seven, six, five, four, three, two, one,

1601
04:26:49.600 --> 04:27:07.280
the needsing. Now, notice how relaxed your feeling in your body.

1602
04:27:15.680 --> 04:27:28.879
We're going to focus on your hands, because the more

1603
04:27:29.000 --> 04:27:36.040
relaxed your hands are, the more relaxed your body and

1604
04:27:36.319 --> 04:27:36.920
mind are.

1605
04:27:51.879 --> 04:27:52.159
And this.

1606
04:27:53.959 --> 04:28:04.120
You focus on your hands and your fingers. There's nothing

1607
04:28:04.680 --> 04:28:09.399
needed to be done. There's no clenching of fists or

1608
04:28:10.479 --> 04:28:20.760
tents in the fingers or anything like that. It's just

1609
04:28:21.239 --> 04:28:35.280
noticing and focusing on your hands, noticing how they feel.

1610
04:28:49.920 --> 04:29:00.239
Because the more relaxed your hands feel, I can't may

1611
04:29:00.280 --> 04:29:05.079
your mind feels, and the more.

1612
04:29:07.600 --> 04:29:12.520
Comfort you feel throughout your body.

1613
04:29:18.479 --> 04:29:52.559
You may have already noticed your mind is starting to dressed,

1614
04:30:06.280 --> 04:30:11.719
fixing just on your.

1615
04:30:11.799 --> 04:30:20.799
Hands and fingers, allowing them.

1616
04:30:21.680 --> 04:30:35.079
To experience a real deepening of that relaxation in your

1617
04:30:35.280 --> 04:30:47.440
hands and fingers, more and more relaxed.

1618
04:30:52.559 --> 04:30:54.040
With each number.

1619
04:31:01.600 --> 04:31:14.079
From eight down to one, you can almost feel that

1620
04:31:14.920 --> 04:31:22.280
healing and relaxing energy spreading into.

1621
04:31:22.120 --> 04:31:34.879
Your hands and fingers, becoming year more.

1622
04:31:36.719 --> 04:31:52.399
Relaxing with each number you hear, going down from eight

1623
04:31:53.239 --> 04:35:20.959
down to one, drifting, drifting again, starting with number eight, seven, six, five, four, three, SiO.

1624
04:36:10.000 --> 04:36:19.319
Just being here now, nothing to think about, nothing to do,

1625
04:36:20.919 --> 04:36:34.840
nothing to say, and everything just feels calmer. And this

1626
04:36:35.159 --> 04:36:42.720
is your natural state of being. This is how you

1627
04:36:43.040 --> 04:36:49.959
just normally feel when you take away all that other

1628
04:36:50.360 --> 04:36:57.279
stuff that we add, you know, things like stress and

1629
04:36:57.520 --> 04:37:13.680
worrying and overthinking and anxiety, tension, just generally thinking about stuff.

1630
04:37:15.880 --> 04:37:19.799
You take that away, which is what we do. What

1631
04:37:19.959 --> 04:37:33.959
we do now you're left with a real sense of peacefulness,

1632
04:37:37.520 --> 04:37:45.919
which comes to you very quickly because ultimately it's just

1633
04:37:47.119 --> 04:37:59.479
a feeling, a feeling of comfort. It's almost as if

1634
04:37:59.520 --> 04:38:03.880
you've gone inside yourself and you've found a special place

1635
04:38:05.279 --> 04:38:17.680
where everything is peaceful, a place where you can feel

1636
04:38:18.919 --> 04:38:28.319
relaxed and your natural sense of comfort, a place where

1637
04:38:28.439 --> 04:38:37.959
you can be you, where you can accept yourself for

1638
04:38:38.080 --> 04:38:43.119
who you are, a place where you're not trying to

1639
04:38:45.400 --> 04:38:55.560
please anybody else ever, a place where you can actually

1640
04:38:58.959 --> 04:39:03.880
not just love yourself, but in some ways more importantly,

1641
04:39:04.479 --> 04:39:21.560
you can like yourself appreciate who you are. That sense

1642
04:39:21.680 --> 04:39:23.400
of gratitude.

1643
04:39:25.720 --> 04:39:27.479
Is in the air all around you.

1644
04:39:35.119 --> 04:39:42.959
That's also a place where you can actually feel the

1645
04:39:43.319 --> 04:39:58.560
healing energy soaking into your body. Heathing energy soaking into

1646
04:39:58.720 --> 04:40:08.680
your body, and that healing energy spreads through your veins,

1647
04:40:12.439 --> 04:40:19.319
traveling to each and every single part of your body.

1648
04:40:25.200 --> 04:40:29.840
And you start to realize that actually that healing energy

1649
04:40:32.319 --> 04:40:38.720
it's not just entered into your brain, it's become part

1650
04:40:39.240 --> 04:40:50.520
of your brain, and that spinal fluid is now mixed

1651
04:40:50.639 --> 04:41:01.759
with healing energy, not just allowing you to feel so

1652
04:41:02.000 --> 04:41:13.880
much more relaxed and healthy in this moment. But also

1653
04:41:16.840 --> 04:41:24.319
you start to realize to actually, what's happening now with

1654
04:41:24.479 --> 04:41:34.119
that healing, relaxing energy spreading through your body, It's actually

1655
04:41:34.560 --> 04:41:44.759
changing your life. It's actually changing the way you're going

1656
04:41:44.880 --> 04:41:51.639
to feel not just now, but tomorrow and the next day.

1657
04:41:53.560 --> 04:42:01.040
As your health improves, not just your physical health, but

1658
04:42:01.159 --> 04:42:08.599
your mental health. Things that used to bother you in

1659
04:42:08.720 --> 04:42:16.279
the past, for some reason, no longer have the effect

1660
04:42:16.799 --> 04:42:25.720
that they used to because something has changed deep within you.

1661
04:42:30.799 --> 04:42:37.200
Maybe things that used to cause you to feel anger

1662
04:42:41.040 --> 04:42:51.119
no longer have that power to control you the way

1663
04:42:51.200 --> 04:42:59.200
they seem to be able to before. As you realize

1664
04:43:00.279 --> 04:43:12.680
that you're the one who decides what affects you, You're

1665
04:43:13.200 --> 04:43:23.080
the one who decides to feel relaxed and calm when

1666
04:43:24.000 --> 04:43:38.919
you choose to enjoy noticing these natural developments of healing

1667
04:43:41.479 --> 04:43:50.040
continuing to grow and improve your life day by day,

1668
04:43:55.959 --> 04:44:04.799
including of course, your ability to relax so much easier.

1669
04:44:09.159 --> 04:44:10.200
And sleep in.

1670
04:44:14.759 --> 04:44:20.439
It's the most natural thing in the world to you,

1671
04:44:24.959 --> 04:44:32.119
because falling asleep is something that you've done so many

1672
04:44:32.319 --> 04:44:40.119
times in your life, and you know that you were born,

1673
04:44:41.639 --> 04:44:48.240
as we all were, with the ability to fall asleep naturally.

1674
04:44:52.479 --> 04:45:05.000
We were born with that ability drift off into a deep,

1675
04:45:06.279 --> 04:45:18.040
healing sleep. Even when we're kids, sometimes will fall asleep

1676
04:45:18.119 --> 04:45:22.159
when we don't even want to try to take us

1677
04:45:22.240 --> 04:45:26.639
stay awake. Maybe it's a birthday in the morning, or

1678
04:45:26.680 --> 04:45:30.919
it's Christmas or holiday or something we look forward to.

1679
04:45:31.479 --> 04:45:35.560
We don't want to go to sleep. But the more

1680
04:45:36.119 --> 04:45:41.000
we want to stay awake, the more we just start

1681
04:45:41.119 --> 04:45:49.439
to drift. And the more you fight drifting, the more

1682
04:45:49.479 --> 04:45:52.000
you try to stop yourself and drift in a shape,

1683
04:45:54.159 --> 04:46:05.200
the deeper and stronger that drifting becomes. Because we're born

1684
04:46:06.200 --> 04:46:12.040
not just with the need to relax deeply and to

1685
04:46:12.200 --> 04:46:22.040
naturally fall asleep, but it's our birthright, it's part of

1686
04:46:22.159 --> 04:46:32.799
our DNA. And sometimes as we get older in life,

1687
04:46:34.159 --> 04:46:47.720
perhaps at times we have forgotten that relaxing completely. It's

1688
04:46:47.840 --> 04:47:00.919
not only a wonderfully pleasant experience, it's also really easy.

1689
04:47:12.279 --> 04:47:19.759
It's very very easy to let go, because that's all

1690
04:47:19.840 --> 04:47:34.240
it is. It's just deciding to let go. And when

1691
04:47:34.360 --> 04:47:42.159
you press the play button on my recordings, you have

1692
04:47:42.400 --> 04:47:52.959
given permission for my voice to relax you. When you

1693
04:47:53.080 --> 04:47:58.479
press that play button, you've given me permission for my

1694
04:47:58.759 --> 04:48:13.560
words to affect you in a positive, only a positive way,

1695
04:48:17.479 --> 04:48:18.319
opening up.

1696
04:48:23.400 --> 04:48:24.360
Your mind.

1697
04:48:25.840 --> 04:48:46.599
To useful and healing suggestions that can have such an

1698
04:48:46.680 --> 04:48:58.959
amazing effect on how you feel right now, as well

1699
04:49:01.759 --> 04:49:09.599
as those changes that continue long after the recording ends,

1700
04:49:11.319 --> 04:49:20.439
those changes within you to continue to flourish and grow,

1701
04:49:25.000 --> 04:49:38.680
transforming your life in a positive, beautiful way, allowing you

1702
04:49:39.319 --> 04:49:45.520
to move forward in your life in the direction that

1703
04:49:45.919 --> 04:50:03.040
you choose for yourself. And this feeling, this feeling that

1704
04:50:03.240 --> 04:50:19.400
you can experience of safety, comfort, calmness, just feels so nice.

1705
04:50:28.680 --> 04:50:41.400
It's such a healthy place to be, and that positivity

1706
04:50:42.759 --> 04:51:01.759
grows within you each and every day. Moving forward, you're

1707
04:51:01.880 --> 04:51:12.720
going to find that you're more relaxed physically and in

1708
04:51:12.840 --> 04:51:21.639
your mind is more relaxed. And it's not that you're

1709
04:51:21.799 --> 04:51:27.520
thinking slower, it's just that your mind will be less

1710
04:51:28.319 --> 04:51:39.880
clogged up with unnecessary negativity because from now on, your

1711
04:51:40.080 --> 04:51:49.799
mind rejects negativity. From now on, you're going to start

1712
04:51:50.080 --> 04:52:06.360
noticing when negativity arises and you can say stop, stop,

1713
04:52:09.240 --> 04:52:16.000
and that negativity will turn around and leave you alone.

1714
04:52:24.000 --> 04:52:43.319
Stop and that negativity will disappear. And as you notice

1715
04:52:43.599 --> 04:52:51.919
that you feel way more relaxed than you probably expected.

1716
04:52:58.080 --> 04:53:07.639
You can now congratulate yourself because you're the person that

1717
04:53:07.799 --> 04:53:13.919
has done this. You are the one that has opened

1718
04:53:14.119 --> 04:53:21.840
your mind up to the simple facts that you can

1719
04:53:22.279 --> 04:53:26.880
feel more relaxed in your body and in your mind.

1720
04:53:33.119 --> 04:53:39.000
You've opened your mind up to the birthright of being

1721
04:53:39.080 --> 04:53:55.919
able to just fall asleep easily when you choose. And

1722
04:53:56.040 --> 04:54:03.000
that's a nice feeling. Don't you think it feels nice?

1723
04:54:03.119 --> 04:54:12.479
Doesn't it? To feel calm? All that healing energy is

1724
04:54:12.599 --> 04:54:23.439
spreading through your body and your mind to spend time

1725
04:54:23.680 --> 04:54:34.479
in a special place where negativity can no longer enter.

1726
04:54:40.959 --> 04:54:50.159
Negativity is banned. It's bad, it's not allowed Entryue doesn't

1727
04:54:50.439 --> 04:54:53.880
it doesn't. This doesn't deserve to be here. It doesn't

1728
04:54:54.080 --> 04:55:12.759
belong here. Negativity has no place in your life. Which

1729
04:55:12.919 --> 04:55:27.680
makes room feel more comfort, more heathing, more relaxation, more peace.

1730
04:55:44.560 --> 04:55:56.400
It feels nice, doesn't it? Just let go with everything.

1731
04:56:10.080 --> 04:56:14.400
I'm gonna count down now from twenty down to one.

1732
04:56:17.840 --> 04:56:24.360
You can continue to relax. If you choose, you can

1733
04:56:27.560 --> 04:56:38.000
drift to sleep with every number you hear me say,

1734
04:56:42.360 --> 04:56:49.680
you can fill twice as relaxed. Or if you choose,

1735
04:56:49.840 --> 04:59:05.599
you can feel twice a sleeping twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

1736
04:59:13.720 --> 04:59:14.000
Five.

1737
04:59:20.880 --> 04:59:59.560
Ooh, this is your time to just take a break,

1738
05:00:04.200 --> 05:00:15.240
your time to relax, to allow your mind to slow down,

1739
05:00:23.959 --> 05:00:38.000
to give yourself permission to take a break from everything.

1740
05:00:42.720 --> 05:00:47.200
And you you're the only person that can make that decision.

1741
05:00:50.080 --> 05:00:53.080
You're the only person that can actually tell your mind.

1742
05:00:57.599 --> 05:01:07.400
To just relax, to just.

1743
05:01:11.080 --> 05:01:23.959
Take some time off so that you can focus on

1744
05:01:24.080 --> 05:01:31.360
your body, getting in touch with how you feel physically,

1745
05:01:40.240 --> 05:01:46.639
and in the process of this body scan, where you

1746
05:01:47.439 --> 05:01:57.880
focus on different parts of your body, those parts that

1747
05:01:58.000 --> 05:02:04.279
you focus on and of deserve. Even though you're not

1748
05:02:05.560 --> 05:02:13.080
purposely requesting for those parts of your body to relax,

1749
05:02:15.319 --> 05:02:21.680
it's kind of expected. You expect when you listen to

1750
05:02:21.840 --> 05:02:34.520
my voice to feel more relaxed naturally, because when you're

1751
05:02:34.560 --> 05:02:44.759
listening to me, your attention is focused on my words,

1752
05:02:49.759 --> 05:03:00.599
and as my words guide you to focus on those

1753
05:03:00.880 --> 05:03:19.000
parts of your body, your focus increases, which actually calms

1754
05:03:19.159 --> 05:03:39.240
your mind. And when your mind calms down, your body relaxes.

1755
05:03:46.799 --> 05:04:01.159
And when your body calms down, your mind relaxes.

1756
05:04:08.680 --> 05:04:12.479
And even though we've not really.

1757
05:04:13.040 --> 05:04:23.599
Started the focus on your body. You can already feel

1758
05:04:27.000 --> 05:04:40.720
that healing energy spreading through your body, pushing out stress

1759
05:04:41.880 --> 05:04:53.240
and tension, healing all the parts of your body, including

1760
05:04:53.319 --> 05:05:01.560
your skin, your bones, your blood, of your organs inside

1761
05:05:01.599 --> 05:05:06.759
your body, all of the muscles, all of the fat,

1762
05:05:08.680 --> 05:05:16.599
all of everything, every hair on your body is filled

1763
05:05:16.720 --> 05:05:32.599
with that healing energy. And when your brain fills with

1764
05:05:32.799 --> 05:05:58.720
that healing energy, the feeling of comfort and relaxation increases deeply,

1765
05:05:59.360 --> 05:06:16.439
increase is in a way, your mind starts to feel

1766
05:06:19.680 --> 05:06:32.680
perhaps bit drowsy because it's not needed, and it may

1767
05:06:33.119 --> 05:06:51.840
start to drift if that's what's needed. So if you're

1768
05:06:51.959 --> 05:06:57.680
listening to this and what you need is deep relaxation,

1769
05:06:58.479 --> 05:06:59.279
that's what you'll get.

1770
05:07:01.479 --> 05:07:02.959
If what you need is.

1771
05:07:04.639 --> 05:07:06.240
To fall asleep.

1772
05:07:07.560 --> 05:07:16.520
Naturally and easily as your mind drifts, that's also what

1773
05:07:16.599 --> 05:07:29.599
will happen. Because by pressing that play button on the

1774
05:07:29.680 --> 05:07:36.520
podcast and listening to me, you give permission for your

1775
05:07:36.599 --> 05:07:47.560
body and your mind. In fact, you give the command

1776
05:07:49.040 --> 05:08:00.200
to your body and your mind to relax deeply, to

1777
05:08:00.400 --> 05:08:06.159
drift off to sleep if that's what you want.

1778
05:08:09.319 --> 05:08:09.759
Or need.

1779
05:08:17.439 --> 05:08:23.119
And as I focus on the different parts of your body,

1780
05:08:28.080 --> 05:08:36.919
you may start to just drift, and then you come

1781
05:08:37.000 --> 05:08:42.279
back again and you hear me talking, and I'm focusing

1782
05:08:42.439 --> 05:08:53.240
on a different part of your body. You may find

1783
05:08:53.400 --> 05:09:01.959
yourself drifting, but you don't realize you're drifting until you

1784
05:09:02.159 --> 05:09:10.520
stop drifting and you're alert again to my voice focusing

1785
05:09:11.680 --> 05:09:16.439
on a different part of your body, starts to relax

1786
05:09:16.680 --> 05:09:29.159
even deeper, because that drifting is basically you already in

1787
05:09:29.279 --> 05:09:39.639
the sleep zone. And the more you drift, the longer

1788
05:09:39.720 --> 05:09:49.520
you drift, and the longer you drift, eventually that drifting

1789
05:09:49.759 --> 05:10:01.599
continues into sleep, and that's the last you remember until

1790
05:10:01.639 --> 05:10:10.639
you wake up in your own time, when you experience

1791
05:10:10.919 --> 05:10:18.279
the right amount of sleep for you, because when you

1792
05:10:18.520 --> 05:10:27.639
do and if you do fall asleep, it's extremely pleasant,

1793
05:10:30.360 --> 05:10:35.439
so relaxing, so deep.

1794
05:10:36.720 --> 05:10:40.319
Healing sleep.

1795
05:10:50.159 --> 05:10:50.200
It.

1796
05:10:50.279 --> 05:10:57.959
It feels so nice to relax into your own body

1797
05:10:58.200 --> 05:11:07.639
and mind as you feel that heathing energy is spreading

1798
05:11:08.080 --> 05:11:23.599
through it, relaxing us so deeply, relaxing us so so deeply.

1799
05:11:32.439 --> 05:11:46.119
As we start to focus on your eyes, moving down

1800
05:11:49.000 --> 05:12:31.919
to your jaw, down to your neck, you shoulders, arms, hands, fingers,

1801
05:12:39.240 --> 05:13:11.279
your chest, the stomach, your back, your spine, your hips,

1802
05:13:19.200 --> 05:14:01.680
your legs, your feet, your choyses and feeding things, breathing

1803
05:14:03.040 --> 05:14:16.880
and growing inside your body, feeling you up. Now let's

1804
05:14:16.959 --> 05:14:27.240
focus again on parts of your body, focusing this time

1805
05:14:27.360 --> 05:14:28.200
on your forehead.

1806
05:14:34.639 --> 05:14:43.919
Now on your mouth, your lips, your tongue, the whole

1807
05:14:44.000 --> 05:14:44.599
of your mouth.

1808
05:14:56.799 --> 05:15:08.680
Focusing on your fingers. Maybe you could move your fingers

1809
05:15:08.720 --> 05:15:13.840
a little bits. You can focus on each one individually,

1810
05:15:20.080 --> 05:15:27.400
both hands and even though as you focus on both of.

1811
05:15:27.439 --> 05:15:29.360
Your hands now.

1812
05:15:30.840 --> 05:15:39.080
They almost seem to just melt into one where there

1813
05:15:39.119 --> 05:15:42.840
is your right hand start in your left hand end,

1814
05:15:46.400 --> 05:15:58.520
almost as if just mixed together. Now focusing on your knees,

1815
05:16:04.439 --> 05:16:27.400
just noticing how your knees feel. Now, focusing on your elbows,

1816
05:16:30.159 --> 05:16:42.599
focusing on both of your elbows, just observing the feeling

1817
05:16:45.319 --> 05:17:17.240
of your elbows. Now focusing absurving the back of your neck,

1818
05:17:27.200 --> 05:17:29.200
feeling the energy.

1819
05:17:31.319 --> 05:17:32.599
On the back of your neck.

1820
05:18:03.919 --> 05:18:26.520
Observing your ankles, being aware of physical sensations in your ankles.

1821
05:19:26.560 --> 05:19:45.479
Noticin now your toes, on both of your feet, being

1822
05:19:45.720 --> 05:20:41.240
aware how your toes feel right now, Notice than high

1823
05:20:42.040 --> 05:21:04.439
entire body fails. Noticing your mind.

1824
05:21:07.479 --> 05:21:12.119
Feels now.

1825
05:21:30.000 --> 05:22:04.799
Letting go, letting go, letting go everything, m letting go,

1826
05:22:11.360 --> 05:22:30.759
letting go, letting go, oh, everything.

1827
05:22:37.919 --> 05:22:38.919
Everything.

1828
05:22:45.200 --> 05:22:48.880
I'm going to start now, and I would like you just,

1829
05:22:49.040 --> 05:22:51.240
first of all, just to see yourself.

1830
05:22:52.360 --> 05:22:53.240
Lying down.

1831
05:22:54.639 --> 05:23:00.240
On that message table, lying on your front. Your head

1832
05:23:00.279 --> 05:23:08.720
is supported, your arms are supported, and you feel comfortable

1833
05:23:09.200 --> 05:23:18.360
and breathing is really easy, and you feel you feel

1834
05:23:18.479 --> 05:23:21.840
confident in how you look as well. So there's none

1835
05:23:21.880 --> 05:23:28.159
of that issue of body problems or shyness, because I'm

1836
05:23:28.200 --> 05:23:36.319
a professional and this is a therapy session, so none

1837
05:23:36.360 --> 05:23:46.279
of that stuff matters whatsoever. This is about you. This

1838
05:23:46.479 --> 05:23:53.799
is about how you feel and how you can enjoy

1839
05:23:54.799 --> 05:24:00.799
that sense of comfort and relaxation that comes from letting

1840
05:24:00.919 --> 05:24:06.159
go and allow him my hands and my fingers to

1841
05:24:06.279 --> 05:24:17.720
relax you by a messageant your body. So I want

1842
05:24:17.759 --> 05:24:22.680
to start off just by placing my hands on the

1843
05:24:22.759 --> 05:24:27.200
back of your head, just gently, just so you can

1844
05:24:27.360 --> 05:24:36.240
feel my hands feel like really on you, so you

1845
05:24:36.360 --> 05:24:38.599
can maybe feel the warmth of my hands on the

1846
05:24:38.639 --> 05:24:44.000
back of your head. And with my hands to the

1847
05:24:44.119 --> 05:24:48.279
side of your head, not pressing, but just holding there

1848
05:24:48.439 --> 05:24:54.279
very gently, maybe over your ears, and a little bit

1849
05:24:54.360 --> 05:24:58.919
on your face, just so you can feel my hands

1850
05:25:01.040 --> 05:25:14.040
so you can become accustomed to them. And now put

1851
05:25:14.119 --> 05:25:16.520
my hands on the back of your head again and

1852
05:25:16.720 --> 05:25:23.680
gently let them slide down onto the back of your neck.

1853
05:25:31.319 --> 05:25:41.119
You can feel my hands gently stroke in the back

1854
05:25:41.200 --> 05:25:47.639
of your neck to start with, just so you can

1855
05:25:47.720 --> 05:25:52.520
get used to the feeling of my hands on your skin,

1856
05:25:53.119 --> 05:26:01.200
get accustomed to it, realize that you're safe and it's

1857
05:26:01.200 --> 05:26:10.080
all good, it's all fine, And I'm going to start

1858
05:26:10.200 --> 05:26:13.520
gently massaging the muscles in the.

1859
05:26:13.599 --> 05:26:29.479
Back of your neck with both hands. Now, this is

1860
05:26:29.520 --> 05:26:30.919
a very trusting.

1861
05:26:32.680 --> 05:26:38.200
Situation, really, because our necks are so fragile and to

1862
05:26:38.319 --> 05:26:42.439
have someone have their hands around your neck in that

1863
05:26:42.599 --> 05:26:47.880
way can sometimes be problematic for people, which is why

1864
05:26:48.040 --> 05:26:52.680
massages are quite good, because it allows you to relax

1865
05:26:54.080 --> 05:27:07.159
and to get in touch with trust, to feel peaceful

1866
05:27:07.759 --> 05:27:19.360
and calm. And there's a massage the sides of your neck,

1867
05:27:20.119 --> 05:27:28.919
gently moving from the bottom of your neck. It would

1868
05:27:28.919 --> 05:27:31.439
be sort of near where your shoulders start, I guess,

1869
05:27:32.360 --> 05:27:38.799
all the way up to your jaw, your ears, kind

1870
05:27:38.840 --> 05:27:44.560
of area that side of your neck. Of course, it's

1871
05:27:44.599 --> 05:28:00.080
a lot longer than the front of your neck. And

1872
05:28:00.240 --> 05:28:07.560
message in the back of your neck, especially that area

1873
05:28:07.799 --> 05:28:16.680
where perhaps we hold tension, and as that area's message,

1874
05:28:17.040 --> 05:28:21.119
you can actually feel a sense of release in the

1875
05:28:21.200 --> 05:28:29.080
back of your neck and maybe you can breathe it

1876
05:28:29.200 --> 05:28:35.119
out as well. Notice how it feels, Notice how you feel,

1877
05:28:44.880 --> 05:28:48.520
and then moving down to that area between your neck

1878
05:28:48.599 --> 05:28:58.360
and your shoulders, that muscle area, starting to message that

1879
05:28:58.560 --> 05:29:02.840
area on both sides. I mean, this would be the

1880
05:29:02.959 --> 05:29:05.759
area that a lot of people would message if they

1881
05:29:05.799 --> 05:29:10.599
were going to give you like a shoulder message. Even

1882
05:29:10.720 --> 05:29:14.639
that's not technically the shoulders, but it's all the muscles

1883
05:29:14.680 --> 05:29:20.720
that lead to the shoulders from the neck and the

1884
05:29:20.840 --> 05:29:26.799
game that can hold tension and stress. And when massaged

1885
05:29:27.720 --> 05:29:34.959
sometimes a nice deep message is useful, and you decide

1886
05:29:35.119 --> 05:29:52.319
how deep that message is, and just allow my knuckles

1887
05:29:53.439 --> 05:29:57.520
just to dig in to get to those muscles and

1888
05:29:57.639 --> 05:30:08.639
to read relaxed all the time, being firm yet gentle

1889
05:30:10.080 --> 05:30:27.840
with you and just stroking down the area to your

1890
05:30:27.919 --> 05:30:39.680
actual shoulders, moving to the muscles of your shoulders and

1891
05:30:39.880 --> 05:30:44.639
maybe initially just pulling up the shoulders a little bit

1892
05:30:44.799 --> 05:30:48.040
of the table just to give you a little bit

1893
05:30:48.080 --> 05:30:58.439
of a stretch, but very gently, and you've got the

1894
05:30:58.560 --> 05:30:59.319
muscles at.

1895
05:30:59.240 --> 05:31:02.799
The front of your shoulders, the sides and the back.

1896
05:31:10.959 --> 05:31:15.360
Again, this is a part that can really take quite

1897
05:31:15.360 --> 05:31:23.119
a bit of pressure, quite a bit of needing if

1898
05:31:23.560 --> 05:31:31.439
if you wish to really release the tension to really

1899
05:31:31.520 --> 05:31:37.880
get into those muscles, and you can let your fingers

1900
05:31:38.000 --> 05:31:44.319
in there. They can feel really nice. Sometimes just being

1901
05:31:44.560 --> 05:31:54.840
stroked gently or being massaged quite strongly. It can all

1902
05:31:54.880 --> 05:32:04.520
be beneficial to the real oxation with the muscles in

1903
05:32:04.639 --> 05:32:24.240
your shoulders. Now you move down your arms. We do

1904
05:32:24.439 --> 05:32:35.520
one arm at a time, starting with your right arm. Well, DearS,

1905
05:32:35.680 --> 05:32:40.000
I just lift your arm up, just hold it to

1906
05:32:40.119 --> 05:32:45.479
the side of you by way it still be attached,

1907
05:32:47.439 --> 05:33:02.159
and I just message the tops of your arms all

1908
05:33:02.159 --> 05:33:19.840
the way down to your forearms, into your wrists, gently

1909
05:33:20.200 --> 05:33:33.159
massaging that parts, the softer part which is the underpart

1910
05:33:33.200 --> 05:33:39.200
of the arm, which leads to the crease in your elbow.

1911
05:33:39.759 --> 05:33:55.200
The inside. It's much more sensitive skin. Sometimes just having

1912
05:33:55.319 --> 05:34:15.080
that stroked really nice, pleasurable and relaxing. Now moving down

1913
05:34:16.479 --> 05:34:28.840
to your right hand, just holding your hand in both

1914
05:34:28.919 --> 05:34:38.520
of my hands, just pressing gently on the back of

1915
05:34:38.599 --> 05:34:49.479
your hand and stretching your fingers ever so lightly at

1916
05:34:49.520 --> 05:35:04.319
the same time pressing down and messaging each finger, and

1917
05:35:04.439 --> 05:35:15.080
then starting to massage the palms of the hand. Just

1918
05:35:15.319 --> 05:35:26.439
turning the hand gently stretching it gently and actually having

1919
05:35:26.520 --> 05:35:34.919
your handheld can really be an emotional experience sometimes even

1920
05:35:35.000 --> 05:35:40.240
if it is a stranger, someone you don't know very well,

1921
05:35:41.240 --> 05:35:47.639
like a massage person or a therapist. Maybe because it's

1922
05:35:47.840 --> 05:36:00.759
intimate and you can feel nice, you can feel safe.

1923
05:36:08.520 --> 05:36:11.479
And as I put that right arm back down where

1924
05:36:11.520 --> 05:36:19.759
it was, to do the same with your left arm,

1925
05:36:23.119 --> 05:36:32.919
exactly the same. Massage in the muscles in your arm

1926
05:36:33.400 --> 05:36:41.439
all the way down. Do your rest stroking the inside

1927
05:36:41.599 --> 05:36:51.040
of your arm, just being gentle or as firm as

1928
05:36:51.200 --> 05:37:14.400
you require, and then massaging your left hand, stretching the fingers, gently,

1929
05:37:16.959 --> 05:37:20.560
massaging the palm of your left hand.

1930
05:37:32.680 --> 05:37:33.840
You feel so.

1931
05:37:36.720 --> 05:38:02.360
So relaxing, so comforting, and just rest your left arm

1932
05:38:02.560 --> 05:38:16.639
back down. Start to massage your back, the biggest part

1933
05:38:16.720 --> 05:38:28.159
of your body, starting at the top, starting again where

1934
05:38:28.200 --> 05:38:31.240
we already be have been, the area at the top

1935
05:38:31.599 --> 05:38:38.400
in between your shoulders, near your neck. Going back a

1936
05:38:38.520 --> 05:38:43.759
message in that area again, but this time moving downwards,

1937
05:38:50.240 --> 05:38:56.000
taking a downward stroke to the middle of your back,

1938
05:38:58.439 --> 05:39:03.720
working from the out side inwards. It's a massage in

1939
05:39:03.840 --> 05:39:15.200
the your back, but the outsides of your back, the

1940
05:39:15.360 --> 05:39:30.919
parts where your arms with maybe rest against almost the

1941
05:39:31.080 --> 05:39:44.360
path that connects your front to your back. Just messaging

1942
05:39:44.560 --> 05:39:55.840
down firmly but gently, as firm as you want, moving

1943
05:39:56.040 --> 05:39:59.000
down and moving across a.

1944
05:39:59.000 --> 05:40:02.560
Little bit, and moving all the way down again, be

1945
05:40:02.799 --> 05:40:03.880
very gentle.

1946
05:40:05.240 --> 05:40:16.439
Yet firm as you choose. Eventually you get to the spine.

1947
05:40:17.799 --> 05:40:21.520
We can message the muscles and either side of your

1948
05:40:21.599 --> 05:40:25.479
spine from the top of your neck all the way

1949
05:40:25.639 --> 05:40:36.720
down to your lower back. We can do that a

1950
05:40:36.840 --> 05:40:47.479
few times. Sometimes people use the knuckle or the you know,

1951
05:40:47.919 --> 05:40:52.400
two fingers and just go your side of the spine

1952
05:40:53.720 --> 05:40:57.439
almost just push down, go all the way down to

1953
05:40:57.520 --> 05:41:05.479
the bottom of the spine, each time releasing tension and

1954
05:41:05.799 --> 05:41:14.799
opening up the body, stretching your body so that you

1955
05:41:15.040 --> 05:41:33.279
feel more relaxed but at the same time rejuvenated. And

1956
05:41:33.439 --> 05:41:36.759
now I'm going to move to one side, to your

1957
05:41:36.880 --> 05:41:45.919
right side, and from the bottom of your ribs to

1958
05:41:46.119 --> 05:41:52.040
your pelvis, I'm going to massage that area of your back.

1959
05:41:53.959 --> 05:41:57.119
I'll stretch over the other side and i will pull

1960
05:41:57.279 --> 05:42:04.240
the muscles gently, massage and push from one end that

1961
05:42:04.479 --> 05:42:08.720
side or the way to my side to the middle

1962
05:42:08.840 --> 05:42:14.560
of fact to where your spine is. Massaging that side

1963
05:42:14.599 --> 05:42:18.959
of your spine. The opposite side to where I'm standing.

1964
05:42:21.360 --> 05:42:27.319
It's almost like kneading bread. There's that big area which

1965
05:42:27.439 --> 05:42:39.200
is firm yet lots there to message. Potentially one of

1966
05:42:39.240 --> 05:42:45.880
the most important places to actually have a message because

1967
05:42:45.959 --> 05:42:51.799
you really feel it. You really feel the release and

1968
05:42:51.959 --> 05:43:00.200
the pleasure of having your lower back massaged. Release is

1969
05:43:00.479 --> 05:43:08.759
so much from your body that's not useful starting a

1970
05:43:08.919 --> 05:43:15.000
healing process which will continue long after this recording is over.

1971
05:43:24.360 --> 05:43:27.200
The message in this part of your body not only

1972
05:43:27.360 --> 05:43:32.119
feels really good for you, it's actually fun to do

1973
05:43:33.520 --> 05:43:36.639
because it is, as I said, like kneading bread.

1974
05:43:39.040 --> 05:43:39.959
It's a part that you.

1975
05:43:40.000 --> 05:43:45.080
Can really get hold of and really massage deeply.

1976
05:43:47.360 --> 05:43:57.560
If that's your choice, then I'm going to move over

1977
05:43:57.639 --> 05:43:59.840
to the other side of your body and do this

1978
05:44:00.159 --> 05:44:05.520
same with the opposite part.

1979
05:44:07.919 --> 05:44:08.799
Of your lawer back.

1980
05:44:11.400 --> 05:44:20.240
Kneeding and messaging from your sides or way to the

1981
05:44:20.319 --> 05:44:28.040
middle of your back where your spine is pressing and

1982
05:44:28.520 --> 05:44:39.119
kneading firm and gentle at the same time. It feels

1983
05:44:39.599 --> 05:44:52.080
so releasing. This mixture of pleasure, comfort, release, calmness, relaxation

1984
05:44:53.520 --> 05:45:03.439
or mixed together. Plus there's that feeling from your stomach

1985
05:45:03.959 --> 05:45:08.639
as it's being stretched, even though you're in your stomach.

1986
05:45:08.759 --> 05:45:12.919
Now you can feel it being stretched because that whole

1987
05:45:13.040 --> 05:45:24.159
area is connected to your stomach. Now we're going to

1988
05:45:24.279 --> 05:45:29.599
move or move further up to your top of your body,

1989
05:45:30.240 --> 05:45:36.840
and I we do the same this time, starting with.

1990
05:45:37.959 --> 05:45:41.599
Your upper back. Put my hands forward.

1991
05:45:41.439 --> 05:45:49.200
Over and massive massage in that area up to your spine,

1992
05:45:50.360 --> 05:45:52.959
from the side of your body up to your spine.

1993
05:45:54.759 --> 05:46:00.919
So some of that message area, the muscle tissue or

1994
05:46:00.919 --> 05:46:04.959
whatever fatty tissue even will be possibly from your chest

1995
05:46:06.799 --> 05:46:10.919
because or connected the chest and the back connect together.

1996
05:46:14.040 --> 05:46:17.319
I'm going to be massaging and just pulling some of

1997
05:46:17.439 --> 05:46:25.400
that skin from your side up and massaging that area

1998
05:46:28.360 --> 05:46:32.520
of your upper back all the way to your spine.

1999
05:46:36.919 --> 05:46:39.159
And then I'll move down a bit and I'll continue

2000
05:46:39.759 --> 05:46:42.560
with the middle of your back doing exactly the same

2001
05:46:42.639 --> 05:46:59.880
thing as gentle or as deep as you choose. Now

2002
05:47:00.319 --> 05:47:04.360
move or the other side again and do the exact

2003
05:47:04.599 --> 05:47:08.279
same thing with the top of your back on the

2004
05:47:08.400 --> 05:47:17.919
other side, from pretty much underneath your arm area really

2005
05:47:23.360 --> 05:47:33.159
to your spine, and then continuing that all the way

2006
05:47:33.279 --> 05:47:51.799
down including your lower your middle of your back. I'm

2007
05:47:51.840 --> 05:47:56.799
gonna go to your thighs, the backs of your thighs

2008
05:47:59.439 --> 05:48:06.880
and the song of your thighs. Starting with your right leg,

2009
05:48:09.200 --> 05:48:16.560
massage in the back and the sides of your thighs

2010
05:48:19.040 --> 05:48:25.439
gently and firmly. There's a lot of muscles there. It's

2011
05:48:25.479 --> 05:48:28.759
an area that can be very tense at times and

2012
05:48:28.959 --> 05:48:32.319
maybe needs a little bit more pressure than the rest

2013
05:48:32.360 --> 05:48:40.520
of the body that's up to you. You can gently

2014
05:48:40.680 --> 05:48:47.959
stroke the back of your legs where you know, opposite

2015
05:48:48.040 --> 05:48:53.560
your knee joint or underneath your knee joint, very sensitive,

2016
05:48:53.840 --> 05:49:06.439
gentle area. And then working down to your calf muscles.

2017
05:49:09.360 --> 05:49:15.759
Massage in your calf muscles thoroughly and deeply, if you choose,

2018
05:49:19.240 --> 05:49:36.119
using both hands and fingers, digging deep to your ankles.

2019
05:49:38.400 --> 05:49:44.040
In the back of your back of your ankles, just

2020
05:49:44.360 --> 05:49:55.959
gently massage in that area, maybe lifting the leg and

2021
05:49:56.799 --> 05:50:11.319
stretching it a little bit. Moving to the right foot,

2022
05:50:19.319 --> 05:50:29.040
massage in the bottom of your feet and the size

2023
05:50:29.159 --> 05:50:40.560
of your feet, gently but firm enough so they don't tickle,

2024
05:50:46.119 --> 05:50:51.599
and just allow the pleasure that you get from having

2025
05:50:51.680 --> 05:51:01.040
your feet massaged to just overtake you. As I continue

2026
05:51:01.159 --> 05:51:07.080
to message your feet, the bottoms of your feet, the

2027
05:51:07.319 --> 05:51:16.040
sides your arches, your heel. You can put a lot

2028
05:51:16.080 --> 05:51:21.959
of pressure into your heel and it feels amazing, Yet

2029
05:51:22.000 --> 05:51:30.080
the arches need to be a bit more gentle. Stretching

2030
05:51:30.200 --> 05:51:36.479
your toes gently, the message in the bottoms of your

2031
05:51:36.560 --> 05:51:52.799
toes with my fingers, each one individually. Moving over to

2032
05:51:52.919 --> 05:52:00.119
the left leg to do exactly the same thing. Not

2033
05:52:00.319 --> 05:52:06.560
in at the top of the thighs. Work in the

2034
05:52:06.639 --> 05:52:12.959
back of the thighs and the sides, massaging deeply and gently.

2035
05:52:14.599 --> 05:52:21.319
That whole area, working all the way down.

2036
05:52:28.319 --> 05:52:34.080
And this is an area that maybe you could like

2037
05:52:34.240 --> 05:52:43.040
to spend more time relaxing and messaging. So perhaps if

2038
05:52:43.080 --> 05:52:48.240
you wanted, like a bigger future recording wants, spend more

2039
05:52:48.319 --> 05:53:00.119
time on one particular area. As you move down your

2040
05:53:00.240 --> 05:53:14.080
calf muscles, Massage in your calf muscles firmly and gently,

2041
05:53:19.799 --> 05:53:28.240
move down your encor into your feet. Massage in the

2042
05:53:28.720 --> 05:53:38.759
backs of your feet, the bottoms of your feet, stretching

2043
05:53:39.040 --> 05:53:45.319
your toes and massage in each tone individually. And the

2044
05:53:45.720 --> 05:53:51.200
feeling of pleasure and release that you experience when your

2045
05:53:51.240 --> 05:53:54.520
having your feet massaged.

2046
05:53:55.720 --> 05:53:57.439
Feels really good.

2047
05:54:00.040 --> 05:54:16.439
Yeah, now she turn over in your mind. Laying on

2048
05:54:16.560 --> 05:54:30.119
your back, I'm just gonna start again for your neck area,

2049
05:54:37.119 --> 05:54:44.799
in your shoulders, just to get back in touch with

2050
05:54:44.959 --> 05:55:02.000
that area, and as you move up, I can clean

2051
05:55:02.119 --> 05:55:06.840
my hands, make them more fresh, because now I'm gonna

2052
05:55:06.880 --> 05:55:23.240
message your face gently, starting off with your forehead. Your

2053
05:55:23.319 --> 05:55:29.319
eyes are closed, and I can just stretch your eyes

2054
05:55:29.560 --> 05:55:40.880
a little bit, pushing up on your eyebrows, just massaging

2055
05:55:41.080 --> 05:55:53.360
around your scalp, massaging down your cheeks, around your ears,

2056
05:55:56.520 --> 05:56:04.959
into your jaw, gently, the side.

2057
05:56:04.680 --> 05:56:22.720
Of your neck, your chin. M then just moving down.

2058
05:56:26.599 --> 05:56:34.080
From your neck down to your chest, starting by message

2059
05:56:34.159 --> 05:56:41.000
in the very top of your chest where the collar

2060
05:56:41.080 --> 05:56:54.560
bone is given side of the collarbone, and then just

2061
05:56:54.959 --> 05:57:07.959
message in the hole of the chest, moving the chest around,

2062
05:57:16.759 --> 05:57:21.520
because it's quite a large area. You can move from

2063
05:57:21.560 --> 05:57:32.680
one side to the next, moving my hands underneath pretty

2064
05:57:32.759 --> 05:57:42.319
much where your arms are stretching up, stretching some of

2065
05:57:42.400 --> 05:57:50.400
the muscles of your back in the process, moving up

2066
05:57:51.560 --> 05:58:11.319
over your chest and they're moving down again, and then

2067
05:58:11.400 --> 05:58:17.279
allowing my hands to just massage gently and slide down

2068
05:58:18.560 --> 05:58:23.479
towards your stomach, starting in the middle of your chest,

2069
05:58:26.919 --> 05:58:33.599
and then gradually my hands moving apart and massage in

2070
05:58:33.759 --> 05:58:42.840
and slide in at the same time, moving down to

2071
05:58:43.040 --> 05:58:58.720
just below your red cage, moving down then massaging up again,

2072
05:59:01.520 --> 05:59:05.319
giving your chest all the attention.

2073
05:59:06.680 --> 05:59:07.639
That it needs.

2074
05:59:09.360 --> 05:59:21.720
To feel completely relaxed, remembering them. I'm also going to

2075
05:59:21.759 --> 05:59:27.360
be focusing on your sides as well, an area that

2076
05:59:27.639 --> 05:59:34.840
really doesn't get much attention but feels really good when

2077
05:59:34.880 --> 05:59:44.159
it's massaged. Just stroking my hands down the sides of

2078
05:59:44.240 --> 05:59:51.159
your body, just below your arms all the way down

2079
05:59:51.240 --> 06:00:06.279
to your hips. Now move into your stomach area. We're

2080
06:00:06.279 --> 06:00:09.720
going to stand one side of you like I did

2081
06:00:09.840 --> 06:00:14.080
when I did your lower back. We're going to do

2082
06:00:14.159 --> 06:00:20.200
a similar process of just stretching the muscles from your side,

2083
06:00:23.680 --> 06:00:33.279
gently massaging from one side to the next.

2084
06:00:35.319 --> 06:00:35.759
Move in.

2085
06:00:38.319 --> 06:00:42.520
A whole area from below your ribs all the way

2086
06:00:42.599 --> 06:00:53.240
down to below your belly button, and then move.

2087
06:00:53.159 --> 06:00:56.159
Around to the other side of you and repeat that

2088
06:01:02.799 --> 06:01:16.840
process of relaxing, deeply, calmly. You feel loose, you feel free.

2089
06:01:19.200 --> 06:01:24.279
And it's something about having your stomach massage that's different.

2090
06:01:23.959 --> 06:01:25.439
From any other part.

2091
06:01:28.680 --> 06:01:33.200
Because we do have a tendency of holding a different

2092
06:01:33.319 --> 06:01:37.360
kind of stress in our stomach that we may not

2093
06:01:37.479 --> 06:01:48.479
be aware of. As in our message, your stomach in

2094
06:01:48.639 --> 06:01:56.080
front of your stomach, making circles around your belly button,

2095
06:02:01.799 --> 06:02:11.400
and then going the other way around. There's a gentleness

2096
06:02:11.560 --> 06:02:17.560
and a freedom that comes from feeling how you're feeling.

2097
06:02:23.080 --> 06:02:27.720
As I now move down the tops of your thighs

2098
06:02:29.520 --> 06:02:35.319
the muscles, massaging them, and I can do this two

2099
06:02:35.479 --> 06:02:45.759
legs at the same time, pressing down, massaging deeply those

2100
06:02:45.919 --> 06:02:54.959
muscles in your thighs at front of your thighs, and

2101
06:02:55.200 --> 06:03:06.759
moving down to your knees, gently massaging knees, Sliding down

2102
06:03:06.919 --> 06:03:14.439
your shins, putting pressure on either side of your shin gently.

2103
06:03:16.639 --> 06:03:24.400
Softly but firmly, moving down to your.

2104
06:03:24.360 --> 06:03:39.159
Ankles, stroking the tops of your feet, and then with

2105
06:03:39.319 --> 06:03:46.119
each foot in each hand, just gently messaging the whole

2106
06:03:46.240 --> 06:03:55.159
of the foot, the top, the bottom, your heel, your ankle,

2107
06:03:56.000 --> 06:04:08.319
your toes, massaging every part of your feet. Feels so good.

2108
06:04:09.119 --> 06:04:23.240
Just to let go and enjoy the process, Enjoy feeling

2109
06:04:25.799 --> 06:04:39.080
so deeply relaxed, so much comfort, and so many feelings

2110
06:04:40.639 --> 06:04:55.040
that come just from touching your skin, and you can

2111
06:04:55.279 --> 06:05:01.080
just lie there. There's a lot long as you choose

2112
06:05:05.080 --> 06:05:24.799
enjoying the feeling of deep comfort from being massaged by me, Enjoy.

2113
06:05:28.119 --> 06:05:33.599
Feeling deeply.

2114
06:05:38.000 --> 06:05:38.599
Raxed.

2115
06:05:44.520 --> 06:05:51.000
And all we're gonna do is blow out some candles

2116
06:05:53.520 --> 06:06:08.599
in your mind. There are going to be a hundred candles,

2117
06:06:15.720 --> 06:06:21.520
and you're going to blow each one out individually, one

2118
06:06:21.880 --> 06:06:29.279
by one, starting at one hundred. As I count down

2119
06:06:34.479 --> 06:06:41.319
all the way down to one, and each time I

2120
06:06:41.599 --> 06:06:50.680
say a number, you can imagine that candle in front

2121
06:06:50.759 --> 06:07:01.759
of you, and I'd like you to actually physically gently

2122
06:07:01.880 --> 06:07:17.599
blow that candle out, just so it's not big blows,

2123
06:07:18.000 --> 06:07:31.439
just a gentle m and that candle will extinguish. And

2124
06:07:31.639 --> 06:07:35.959
then I'll say the next number as we move down,

2125
06:07:39.200 --> 06:07:45.720
and you can just h blow that one out as well.

2126
06:07:51.639 --> 06:07:59.680
And as we move down the numbers, you'll find just

2127
06:08:00.119 --> 06:08:04.080
of feeling more and more relaxed.

2128
06:08:07.119 --> 06:08:07.919
If you need.

2129
06:08:09.400 --> 06:08:18.639
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

2130
06:08:22.479 --> 06:08:29.959
In fact, you may struggle to blow out all one

2131
06:08:30.119 --> 06:08:47.000
hundred of these candles as you feel more and more

2132
06:08:47.319 --> 06:09:15.279
deeply relaxed, more and more deeply tired, and the further

2133
06:09:15.599 --> 06:09:25.279
you go down, the more your mind starts to drift.

2134
06:09:31.639 --> 06:09:38.119
You may find that you stop listening to me after

2135
06:09:38.279 --> 06:09:51.080
a while, and even though there may be background sounds

2136
06:09:51.200 --> 06:10:02.000
where you are, you'll be aware of those sounds at

2137
06:10:02.040 --> 06:10:02.840
the moment.

2138
06:10:07.840 --> 06:10:08.360
Be me.

2139
06:10:11.840 --> 06:10:26.639
Start to just not even notice them. At all, because

2140
06:10:26.799 --> 06:10:27.919
they're unimportant.

2141
06:10:35.959 --> 06:10:39.680
Where I am, I've got.

2142
06:10:39.599 --> 06:10:46.560
The sounds of the birds, there's horrors, the pigeon who

2143
06:10:46.799 --> 06:10:52.840
likes to say hello sometimes, and there's the odd plane

2144
06:10:53.000 --> 06:11:03.479
that goes by, maybe traffic, you can trains in the distance,

2145
06:11:09.759 --> 06:11:21.799
But none of that seems important whatsoever. More candles you

2146
06:11:21.959 --> 06:11:36.400
blow out, less important anything is. From more candles you

2147
06:11:36.560 --> 06:11:52.759
blow out, the further you seem to move away from

2148
06:11:53.400 --> 06:12:06.240
sounds and from general date days. Stuff seems to just

2149
06:12:08.319 --> 06:12:26.880
move away on its own. You feel more calmer with

2150
06:12:27.119 --> 06:12:44.840
every candle you blow out, guiding you to the next number.

2151
06:12:47.680 --> 06:12:57.200
Do you hear me say? And then you blow that

2152
06:12:57.599 --> 06:13:25.000
candle out too? So easy, so simple. We're gonna start

2153
06:13:25.560 --> 06:13:43.279
by introducing the first candle, which is a hundred. First

2154
06:13:43.880 --> 06:14:04.799
candles one hundred. When you blow that candle out, you'll

2155
06:14:05.000 --> 06:14:22.599
find immediately a slight change in how you feel, as

2156
06:14:22.680 --> 06:14:30.639
well as a real sense of positivity growing within you,

2157
06:14:36.720 --> 06:15:06.639
relaxation and sleepiness expanding. Starting with one hundred, floor of

2158
06:15:06.880 --> 06:16:17.360
my candle now ninety nine, candle ninety eight, can ninety seven,

2159
06:16:39.799 --> 06:18:12.759
ten ninety six, ten ninety five and ninety four candle

2160
06:18:18.560 --> 06:19:43.720
ninety three, candle ninety two and ninety one, ten to ninety,

2161
06:20:13.439 --> 06:22:11.520
eighty nine and fifty eight can do eighties, can do eighties,

2162
06:23:05.319 --> 06:23:59.080
eighty five and can.

2163
06:24:10.400 --> 06:24:25.240
Sven eighty two.

2164
06:25:32.439 --> 06:25:42.560
And two one.

2165
06:26:44.759 --> 06:27:18.880
He can.

2166
06:27:22.799 --> 06:28:11.360
Seventy nine, can do seventy eight, candle seventy seven, candle

2167
06:28:15.000 --> 06:29:17.360
seventy six, candle seventy five, candle seventy four, candle seventy three,

2168
06:29:29.279 --> 06:30:32.200
candle seventy two, candle seventy one, candle seventy one and

2169
06:30:36.479 --> 06:31:30.919
seventy and sixty nine, candle sixty eight, candle sixty seven,

2170
06:31:44.639 --> 06:32:49.400
candle sixty five, candle sixty four, candle sixty four, candle

2171
06:32:50.040 --> 06:34:22.479
sixty three, candle sixty and sixty one, candle sixty and

2172
06:34:29.759 --> 06:35:40.840
fifty nine and fifty eight, candle fifty seven, candle fifty six,

2173
06:36:09.560 --> 06:37:25.200
candle fifty five, candle fifty four, handle fifty three, handle

2174
06:37:28.240 --> 06:37:50.880
fifty two, candle.

2175
06:37:53.479 --> 06:38:31.720
Fifty two two ft.

2176
06:39:03.479 --> 06:40:41.000
Candle fifty one, candle fifty candle foty nine, candle forty eight,

2177
06:41:18.439 --> 06:41:58.319
candle forty seven, candle forty six.

2178
06:42:26.400 --> 06:42:26.840
Can't do.

2179
06:42:30.240 --> 06:44:24.119
Forty five, can forty two? Candle O you on candle

2180
06:44:29.080 --> 06:46:28.919
foty candle thirty nine, hand thirty eight can't do thirty

2181
06:46:29.200 --> 06:48:42.000
seven can't thirty five, can't do thirty four, Pando thirty three,

2182
06:49:14.639 --> 06:52:13.759
hand thirty one, candle thirty and twoinighteen nine canned fruity

2183
06:52:13.919 --> 06:54:39.639
pints and twenty seven candle twenty six, can twenty five

2184
06:55:18.119 --> 06:56:46.880
and choin ti f endle twenty three hand twenty two

2185
06:57:19.639 --> 06:59:09.119
and do it to want and to winty n end

2186
06:59:12.360 --> 07:01:50.799
ninety candle seventeen candle sixteen, chancel.

2187
07:01:55.119 --> 07:01:55.720
Four s.

2188
07:03:12.400 --> 07:04:17.479
And uchendle eleven.

2189
07:04:54.159 --> 07:04:59.479
Hands Yeah.

2190
07:05:31.360 --> 07:06:06.840
Yay, game.

2191
07:06:11.720 --> 07:07:49.919
Nine, cam to eight, chendo.

2192
07:07:52.799 --> 07:08:47.520
Six jam.

2193
07:09:33.479 --> 07:11:32.319
Can do four and doy two two.

2194
07:12:22.799 --> 07:12:41.720
Candle or let go of all of those thoughts, worries,

2195
07:12:42.040 --> 07:12:48.159
concerns about the past, thoughts about the future, and even

2196
07:12:49.639 --> 07:12:53.959
things you've been thinking about today. Just let it all

2197
07:12:54.040 --> 07:13:00.279
go because none of it is useful in this moment.

2198
07:13:05.159 --> 07:13:20.560
This is your opportunity to just focus on feeling relaxed,

2199
07:13:24.880 --> 07:13:31.279
allowing yourself to get in touch with that natural sense

2200
07:13:33.360 --> 07:13:41.479
of peace that we all have within us. It's available

2201
07:13:41.560 --> 07:13:46.400
for everyone, It just sometimes takes a little bit of

2202
07:13:46.560 --> 07:13:53.959
effort to set up the right time and place in

2203
07:13:54.200 --> 07:14:00.680
order for you to just let go. When you do

2204
07:14:00.959 --> 07:14:08.759
decide to let go and relax, that's what your body

2205
07:14:08.880 --> 07:14:17.680
starts to do because you've chosen, You've chosen to just

2206
07:14:19.200 --> 07:14:24.880
allow your body to unwind and your mind starts to

2207
07:14:25.000 --> 07:14:32.639
slow down. And it's a nice feeling. It's a nice

2208
07:14:32.720 --> 07:14:37.159
feeling at the beginning, just to know that you have

2209
07:14:37.400 --> 07:14:47.720
chosen to decide to relax deeply, and because you've made

2210
07:14:47.759 --> 07:14:56.680
that decision, your body will just follow suit. Because sometimes

2211
07:14:56.880 --> 07:15:01.599
all the muscles in your body need is just permission

2212
07:15:01.880 --> 07:15:10.720
from you to relax. Because so often we're busy, we're

2213
07:15:11.240 --> 07:15:15.000
going from here to there, we're walking around, and we're

2214
07:15:15.119 --> 07:15:22.479
doing stuff, and the body doesn't have any time or

2215
07:15:22.639 --> 07:15:31.240
space to really relax deeply. So it kind of waits

2216
07:15:31.400 --> 07:15:36.479
for you to lead the way, waits for your permission.

2217
07:15:40.840 --> 07:15:47.319
And when you do give your permission, when you give

2218
07:15:47.360 --> 07:15:53.680
the say so we need, say okay, it's time for

2219
07:15:53.799 --> 07:16:03.439
your body to let go completely and relax totally, your

2220
07:16:03.479 --> 07:16:12.959
body just follows. It's like a breath of relief. Ah good,

2221
07:16:13.040 --> 07:16:19.959
I can now relax. That feeling at the end of

2222
07:16:20.040 --> 07:16:23.279
a day, of a very physical day that you may

2223
07:16:23.360 --> 07:16:27.200
experience in the past, but you get home and you

2224
07:16:27.400 --> 07:16:31.119
just sit down on a chair, maybe you kick your

2225
07:16:31.240 --> 07:16:37.360
shoes off and not Ah, feels so nice. Knowing that

2226
07:16:37.439 --> 07:16:41.479
you don't have to get up again for a little

2227
07:16:41.520 --> 07:16:44.840
while at least if you choose, you can just.

2228
07:16:44.959 --> 07:16:46.759
Sit there for maybe an hour to.

2229
07:16:49.000 --> 07:17:00.119
It feels blissful, and just by sitting down like that,

2230
07:17:01.560 --> 07:17:06.599
your body knows that it's time to relax. Your body

2231
07:17:07.279 --> 07:17:12.799
has been given permission from you. Because it's a mindset

2232
07:17:14.319 --> 07:17:23.040
in your mind, you're prepared to let go of everything

2233
07:17:25.479 --> 07:17:33.159
and just completely allow all the stress of your body

2234
07:17:34.000 --> 07:17:51.680
to evaporate. An intensions can just gradually vanish. It's almost

2235
07:17:51.959 --> 07:18:03.720
like magic, really, because that's sense of relaxation in your body.

2236
07:18:05.360 --> 07:18:11.479
It's a very natural state. It's not something unusual. It

2237
07:18:11.599 --> 07:18:14.919
may feel unusual when you first start to relax, if

2238
07:18:14.959 --> 07:18:19.279
you if you haven't really spent a lot of time

2239
07:18:19.520 --> 07:18:24.759
focusing and giving yourself this space to let go completely

2240
07:18:24.959 --> 07:18:30.880
and relax, they seem more most alien, but it isn't.

2241
07:18:32.400 --> 07:18:38.319
It's actually the most natural thing in the world to

2242
07:18:38.479 --> 07:18:48.279
let go completely, to relax totally, the most natural thing

2243
07:18:48.599 --> 07:19:00.319
in the world to allow yourself to feel really really

2244
07:19:00.479 --> 07:19:06.520
calm in your mind. And it is almost like a

2245
07:19:06.680 --> 07:19:16.439
literal unwinding. It's like you press a button and all

2246
07:19:16.639 --> 07:19:22.880
the tension just releases and it's like a wheel, like

2247
07:19:23.000 --> 07:19:27.040
a cog, like the inside of a clock, just unwinding.

2248
07:19:27.680 --> 07:19:31.599
And it's almost like you could see the little wind

2249
07:19:31.720 --> 07:19:37.560
up knob that's used just going the opposite way that

2250
07:19:37.639 --> 07:19:43.560
you choose to wind it up, and the energy that

2251
07:19:43.799 --> 07:19:54.000
fremetic stress for energy gradually winding down, losing its power,

2252
07:19:55.319 --> 07:20:04.680
losing its strength. As a sense, relaxation becomes stronger and deeper,

2253
07:20:08.319 --> 07:20:15.360
and you may find a the more relaxed you feel,

2254
07:20:16.799 --> 07:20:26.680
that your mind starts to wonder, maybe seem to stop

2255
07:20:26.840 --> 07:20:30.959
listening to me for a while, and your mind goes

2256
07:20:31.119 --> 07:20:36.479
somewhere else, and then you realize you're listening to me again,

2257
07:20:39.159 --> 07:20:45.840
and that was just your mind drifting to sleep, which

2258
07:20:45.919 --> 07:20:55.799
is quite natural, because sometimes when we're stressed and tense,

2259
07:20:57.080 --> 07:21:00.279
we're not I mean I actually be aware of what

2260
07:21:00.520 --> 07:21:04.759
we need, what we physically your emotionally.

2261
07:21:06.119 --> 07:21:07.639
Need in this moment.

2262
07:21:10.520 --> 07:21:16.159
But when you allow your body and mind to relax

2263
07:21:16.400 --> 07:21:25.919
completely and you let go of all thoughts, concerns, worries, ideas,

2264
07:21:27.439 --> 07:21:31.959
all letting them go, allow them to drop onto the floor,

2265
07:21:37.240 --> 07:21:43.240
when you start to get in touch with the feelings

2266
07:21:43.400 --> 07:21:54.880
of such relaxation, and this feels so nice to be

2267
07:21:55.080 --> 07:22:02.560
in touch with the calmness the different body parts as they.

2268
07:22:05.200 --> 07:22:08.919
Become looser and looser.

2269
07:22:13.159 --> 07:22:25.319
Even your breathing seems easier and more natural, effortless, as

2270
07:22:25.400 --> 07:22:30.599
that cool air enters through your mouth or nose into

2271
07:22:30.680 --> 07:22:31.799
your lungs.

2272
07:22:34.040 --> 07:22:34.680
Breathing in.

2273
07:22:36.400 --> 07:22:44.759
Comforts and relaxation, and then just breathing out any excess

2274
07:22:45.240 --> 07:22:47.040
remain intension or.

2275
07:22:47.200 --> 07:22:52.240
Stress from every part of your body.

2276
07:22:53.479 --> 07:22:59.919
And mind. And as you start to focus on your mind,

2277
07:23:00.000 --> 07:23:08.840
and maybe you noticed that things come to a standstill

2278
07:23:10.240 --> 07:23:19.000
or maybe just much much lower than before because your

2279
07:23:19.159 --> 07:23:26.119
mind is not really needed when listening to my voice,

2280
07:23:30.000 --> 07:23:36.159
which allows your mind to relax just as deeply as

2281
07:23:36.240 --> 07:23:46.720
your body. And that's synchronicity between the relaxation of your

2282
07:23:46.959 --> 07:23:53.279
body and relaxation of your mind.

2283
07:23:55.639 --> 07:23:56.880
Lets you know that.

2284
07:23:59.040 --> 07:24:06.240
Feeling completely calm, loose, and relaxed.

2285
07:24:08.040 --> 07:24:09.080
Really is.

2286
07:24:10.840 --> 07:24:16.599
A great healing experience fear.

2287
07:24:18.840 --> 07:24:19.560
And has.

2288
07:24:23.880 --> 07:24:25.000
So many.

2289
07:24:26.240 --> 07:24:35.000
Positive benefits for your body, mind, and your life. To

2290
07:24:35.119 --> 07:24:43.720
be able to let go everything and to relax completely

2291
07:24:45.639 --> 07:24:54.000
in all parts of your body and mind. Even your

2292
07:24:54.159 --> 07:25:09.200
bones has araxed, all your must souls are relaxed, Even

2293
07:25:09.479 --> 07:25:13.200
the skin that covers your body.

2294
07:25:15.759 --> 07:25:23.159
Is relaxed. Every hair.

2295
07:25:26.119 --> 07:25:26.680
That you have.

2296
07:25:28.319 --> 07:25:29.360
There is also.

2297
07:25:31.240 --> 07:25:48.400
Deeply relaxed, and your brain really styles to feel the benefits.

2298
07:25:49.639 --> 07:25:49.959
But this.

2299
07:25:51.560 --> 07:26:03.759
Healing relaxation, and as you vote, because on the inside

2300
07:26:03.919 --> 07:26:09.119
of your scalp, where your brain is, you can start

2301
07:26:09.720 --> 07:26:19.520
to realize and notice the benefits of your brain relaxing deeply.

2302
07:26:24.040 --> 07:26:32.560
Then it's your brain continues to relax It sends those

2303
07:26:33.360 --> 07:26:38.360
messages to the rest of your body.

2304
07:26:39.959 --> 07:26:52.560
And to your mind to rely, relax e more deeply,

2305
07:26:55.080 --> 07:26:56.560
relax me.

2306
07:26:58.560 --> 07:27:14.680
More completely, letting go of any remaining thoughts for concerns,

2307
07:27:16.919 --> 07:27:23.319
allow them just to drop onto the floor because they're

2308
07:27:23.400 --> 07:27:31.880
no longer necessary in this moment, In this moment of

2309
07:27:32.240 --> 07:27:41.159
deep relaxation and calmness, filling.

2310
07:27:43.360 --> 07:27:44.360
Your brain.

2311
07:27:45.959 --> 07:28:08.240
With deep, concentrated healing, calming relaxing every part.

2312
07:28:08.400 --> 07:28:09.360
Of your brain.

2313
07:28:13.560 --> 07:28:30.080
Feeling so loose and comfortable, so relaxed and be peaceful.

2314
07:28:33.400 --> 07:28:36.200
Your brain feels.

2315
07:28:37.360 --> 07:28:38.159
So light.

2316
07:28:40.240 --> 07:28:41.479
And so healthy.

2317
07:28:44.520 --> 07:28:45.720
In that sense of.

2318
07:28:46.200 --> 07:29:01.919
Deep deep comfort really does allow you to enjoy dose

2319
07:29:02.400 --> 07:29:14.119
ever increasing sensations of comfort that are spreading throughout your body,

2320
07:29:18.439 --> 07:29:24.919
relaxing each and every muscle of your body.

2321
07:29:27.000 --> 07:29:30.040
E and deeper.

2322
07:29:34.119 --> 07:29:51.040
And deeper, much more deeper than before, much more comfort

2323
07:29:53.639 --> 07:30:06.759
spreading through your body in your mind, be so peaceful

2324
07:30:07.319 --> 07:30:24.759
and calm, so very very peaceful in avery part of

2325
07:30:25.000 --> 07:30:43.400
your body, letting go as everything averything, so peaceful and calm,

2326
07:30:46.799 --> 07:31:02.159
so relax a very second the passes, you feel.

2327
07:31:04.200 --> 07:31:16.560
Deeper deeper, relax, deeper.

2328
07:31:18.040 --> 07:31:23.119
And deeper, relax.

2329
07:31:25.560 --> 07:31:44.520
Calm, so calm, peace for so very peace, from your

2330
07:31:44.840 --> 07:31:57.119
head down to your ties. Such peace and comfort growing

2331
07:31:57.639 --> 07:32:12.119
all the time, Such peace and comfort spreading through your

2332
07:32:12.319 --> 07:32:28.000
body and mind deeper and deeper, Such comforts, spreading and

2333
07:32:28.439 --> 07:32:39.720
sinking deeper into a muscle of your body, so that

2334
07:32:40.000 --> 07:32:52.959
you feel amazing, so laxed, so peace, so.

2335
07:32:57.759 --> 07:32:59.479
So lax.

2336
07:33:03.080 --> 07:33:19.479
And peaceful, letting go. You're going to do a body scan,

2337
07:33:21.279 --> 07:33:27.639
focusing on firstly how you feel in your body, not

2338
07:33:27.799 --> 07:33:33.240
trying to change how you feel, not trying to relax,

2339
07:33:34.479 --> 07:33:39.479
not trying to move away from any discomfort or stress

2340
07:33:39.720 --> 07:33:47.119
or tension. Just accepting, observing and accepting how you feel

2341
07:33:48.119 --> 07:33:53.040
in the different parts of your body, Just allowing yourself

2342
07:33:54.439 --> 07:34:01.919
to be exactly as you are, to notice, to get

2343
07:34:01.959 --> 07:34:10.599
in touch with how you actually feel in this moment.

2344
07:34:14.080 --> 07:34:20.599
I'm going to start off by focusing on your hands.

2345
07:34:25.159 --> 07:34:32.880
Just be aware of your hands. I'd like you to

2346
07:34:33.080 --> 07:34:38.319
move your hands around. Just maybe move your fingers.

2347
07:34:38.000 --> 07:34:38.599
A little bit.

2348
07:34:41.040 --> 07:34:47.200
I've been enclosing your hands very gently, just so that

2349
07:34:47.479 --> 07:34:48.119
you can.

2350
07:34:49.840 --> 07:34:56.880
Get in touch with how your hands and your fingers feel,

2351
07:35:02.279 --> 07:35:21.240
very very slow movements. Focusing now on your feet, and

2352
07:35:21.319 --> 07:35:25.200
if you can just do kind of an equivalent with

2353
07:35:25.400 --> 07:35:31.119
your feet is you've just done with your hands, Maybe

2354
07:35:32.560 --> 07:35:39.959
turn in your ankles, moving your feet around, moving your

2355
07:35:40.119 --> 07:35:54.080
toes gently, only very gently and very slowly, noticing how

2356
07:35:55.840 --> 07:36:09.279
your feet fulfill in this moment. Focusing now and your eyes,

2357
07:36:12.319 --> 07:36:19.400
I'd like you to just focus on your eyelids. Maybe

2358
07:36:19.520 --> 07:36:22.240
you can open and close your eyes a couple of

2359
07:36:22.360 --> 07:36:27.799
times to really get in touch with how you feel

2360
07:36:27.880 --> 07:36:35.880
when you do close your eyes. The muscle changes in

2361
07:36:36.040 --> 07:36:42.000
your eyes when you do close them. Maybe raising your

2362
07:36:42.119 --> 07:36:51.840
eyebrows it stretches the tops of your eyes, perhaps squinting

2363
07:36:51.959 --> 07:36:59.520
your eyes, scrunching up your eyes, just so you can.

2364
07:37:00.880 --> 07:37:12.080
Here again touch with all aspects of how your eyes feel.

2365
07:37:14.840 --> 07:37:15.439
Right now.

2366
07:37:24.680 --> 07:37:31.080
Now focusing on your thighs and it it just starts

2367
07:37:31.119 --> 07:37:39.080
you to gently tense your thighs, just very very gently,

2368
07:37:41.400 --> 07:37:52.040
just enough so you can become more attuned to the

2369
07:37:53.360 --> 07:38:01.840
physical sensation of your upper legs, the front of your thighs,

2370
07:38:02.119 --> 07:38:13.159
and the backs of your thigh, noticing and observing how

2371
07:38:15.479 --> 07:38:30.520
your thighs fear right now, moving your focus to the

2372
07:38:30.639 --> 07:38:37.159
back of your neck. Just noticing the back of your

2373
07:38:37.279 --> 07:38:43.680
neck the muscles, and of course they lead to the

2374
07:38:43.919 --> 07:38:48.360
side of your neck. They also lead to the top

2375
07:38:48.439 --> 07:38:54.759
of your back, which leads to your shoulders. So as

2376
07:38:54.799 --> 07:39:00.639
your focus on the back of your neck, maybe you

2377
07:39:00.799 --> 07:39:07.439
can move your head gently upwards, as if you're looking up.

2378
07:39:09.400 --> 07:39:15.000
Maybe moving your head down as if you were looking down.

2379
07:39:18.159 --> 07:39:23.040
Perhaps moving your head side to side, right to left,

2380
07:39:25.080 --> 07:39:36.200
only very slowly and very gently. I'm not trying to

2381
07:39:36.639 --> 07:39:38.000
force anything.

2382
07:39:39.759 --> 07:39:41.439
It has to be very.

2383
07:39:43.599 --> 07:39:48.959
Very gentle, just so you.

2384
07:39:49.080 --> 07:39:52.599
Can be more.

2385
07:39:54.240 --> 07:40:07.200
In touch with the feelings, with the sensations, the physical sensations.

2386
07:40:06.360 --> 07:40:11.959
Of how back of your neck feels.

2387
07:40:13.759 --> 07:40:29.119
Right now, as we now focus on the tops of

2388
07:40:29.240 --> 07:40:35.520
your arms, the parts where your biceps and your triceps

2389
07:40:35.560 --> 07:40:43.639
are between your elbow and your shoulders. Should focus on

2390
07:40:43.919 --> 07:40:51.080
those parts, the tops of your arms. You may like

2391
07:40:51.200 --> 07:41:00.720
to just tense them, but very very gently and slowly,

2392
07:41:03.279 --> 07:41:11.279
so you're not straining or putting any pressure whatsoever.

2393
07:41:12.200 --> 07:41:13.119
On your arms.

2394
07:41:15.799 --> 07:41:18.200
It's just so that you can.

2395
07:41:20.720 --> 07:41:27.919
Gain more of a sense of how your upper arms

2396
07:41:29.479 --> 07:41:30.840
are feeling.

2397
07:41:32.639 --> 07:41:45.040
In this moment, and just noticing as you gently, very gently.

2398
07:41:46.479 --> 07:41:48.200
And slowly.

2399
07:41:49.439 --> 07:42:00.400
Tightening the muscles and then let go. Notice how the

2400
07:42:00.560 --> 07:42:02.799
tops of your arms feel.

2401
07:42:05.319 --> 07:42:05.959
Right now.

2402
07:42:14.000 --> 07:42:25.200
As now focus on your stomach, the area the lower

2403
07:42:25.319 --> 07:42:31.279
abdomen area below your bellygotten moving all the.

2404
07:42:31.319 --> 07:42:32.119
Way down.

2405
07:42:35.279 --> 07:42:45.840
To your hips, just above your grind. Maybe you're able

2406
07:42:46.000 --> 07:42:49.680
to tense these muscles.

2407
07:42:51.040 --> 07:42:56.360
In the area very very gently.

2408
07:42:59.279 --> 07:43:09.720
And slowly, if that's a difficult thing to do, and

2409
07:43:09.880 --> 07:43:18.840
maybe you can just move your body pushing your stomach up,

2410
07:43:20.560 --> 07:43:24.000
maybe moving a little bit to the side using.

2411
07:43:23.799 --> 07:43:30.119
Your hips, just so you can get more.

2412
07:43:31.560 --> 07:43:43.919
In tune with how you're lower aptomen area is feeling.

2413
07:43:46.360 --> 07:43:47.319
In this moment.

2414
07:43:53.880 --> 07:44:05.360
Just noticing the physical sense stations or your lower abdomen.

2415
07:44:16.279 --> 07:44:17.319
As you move.

2416
07:44:19.040 --> 07:44:33.040
Your attention to your mouth, noticing your lips and inside

2417
07:44:33.200 --> 07:44:51.040
your mouth, your teeth, your guns, your tongue, just noticing

2418
07:44:52.799 --> 07:44:55.680
how your tongue and your mouth feels.

2419
07:44:58.720 --> 07:45:00.319
It may help by by.

2420
07:45:02.159 --> 07:45:09.400
Moving your tongue around your mouth, moving it to your left,

2421
07:45:11.159 --> 07:45:16.840
maybe pressing it gently against the side of your mouth,

2422
07:45:18.400 --> 07:45:23.360
and then to the right, gently to the side of

2423
07:45:23.479 --> 07:45:31.080
your mouth. Perhaps pressing up against the top of your

2424
07:45:31.159 --> 07:45:38.159
mouth and then down gently against the bottom.

2425
07:45:37.880 --> 07:45:44.639
Of your mouth, always very slowly.

2426
07:45:47.599 --> 07:45:48.759
And a very.

2427
07:45:51.200 --> 07:45:52.560
Very gentle.

2428
07:45:57.000 --> 07:45:58.240
So that you can.

2429
07:46:01.799 --> 07:46:02.919
Be aware.

2430
07:46:07.720 --> 07:46:14.080
Of how you feel in your mouth area.

2431
07:46:25.360 --> 07:46:45.560
Now I'm going to focus on your wrists, and I'll

2432
07:46:45.680 --> 07:46:54.520
ask you to maybe just routine your wrists by moving

2433
07:46:54.599 --> 07:47:05.000
your hands in a circular motion very gently and slowly,

2434
07:47:07.799 --> 07:47:10.959
just soly you can.

2435
07:47:16.720 --> 07:47:35.720
Feel the sensations that you are currently experiencing in your risks.

2436
07:47:39.799 --> 07:47:45.479
Perhaps smoove in your hands up and down.

2437
07:47:47.880 --> 07:48:15.200
Again very very gently and slowly, very gentzl and slow.

2438
07:48:28.680 --> 07:48:29.720
As we now.

2439
07:48:32.159 --> 07:48:39.400
Start to observe a lower back.

2440
07:48:45.040 --> 07:48:46.720
The bad part is.

2441
07:48:48.360 --> 07:49:04.080
Just above of your hips, where your cosix are a

2442
07:49:04.240 --> 07:49:11.159
whole area which also really does include the size of

2443
07:49:11.279 --> 07:49:22.080
your body, because those muscles are very much connected as

2444
07:49:22.159 --> 07:49:29.159
those muscles also move into your hip area, connecting to

2445
07:49:29.360 --> 07:49:44.279
your buttics the sides of your hips, and if you're

2446
07:49:45.560 --> 07:49:54.319
physically able to do so, maybe you can very gently

2447
07:49:56.479 --> 07:50:09.840
just move your body evices slightly, very slowly from side

2448
07:50:10.000 --> 07:50:15.319
to side, just enough.

2449
07:50:20.479 --> 07:50:21.919
To gauge.

2450
07:50:26.639 --> 07:50:39.959
How you feel in your lower back. Perhaps it could

2451
07:50:40.080 --> 07:50:53.880
even move your hips gently up and down, gently and

2452
07:50:54.720 --> 07:50:59.479
slowly in order to.

2453
07:51:04.000 --> 07:51:05.560
Be in touch.

2454
07:51:07.919 --> 07:51:12.360
With the physical sensations.

2455
07:51:12.720 --> 07:51:14.200
Of your law back.

2456
07:51:31.000 --> 07:51:32.599
As we know live.

2457
07:51:37.119 --> 07:51:38.479
Your attention.

2458
07:51:41.959 --> 07:51:43.040
To your jaw.

2459
07:51:46.159 --> 07:51:51.799
An area for your chin, all the way up to

2460
07:51:52.080 --> 07:51:57.360
near where your ears are, the hole.

2461
07:51:57.560 --> 07:51:58.360
Of your jaw.

2462
07:52:08.599 --> 07:52:09.279
You can, just.

2463
07:52:11.319 --> 07:52:18.040
If it's okay to do so, gently open your mouth,

2464
07:52:20.919 --> 07:52:32.520
not wide, no stretching, just very gently and slowly opening

2465
07:52:32.680 --> 07:52:45.720
your mouth and in closing your mouth very gently and slowly,

2466
07:52:55.360 --> 07:53:01.040
so you can be entire mhm.

2467
07:53:06.840 --> 07:53:40.200
With how your jaw feels now and I to sit

2468
07:53:40.479 --> 07:53:56.439
now the chest area. You don't need to do anything

2469
07:53:58.360 --> 07:53:59.959
to move your chest.

2470
07:54:02.000 --> 07:54:03.639
Because it moves.

2471
07:54:03.680 --> 07:54:14.200
Every time you breathe, and it moves very gently.

2472
07:54:15.520 --> 07:54:32.759
And slowly automatically with each breath you take. As you

2473
07:54:33.240 --> 07:54:34.439
focus on.

2474
07:54:36.959 --> 07:54:39.400
How your chest.

2475
07:54:44.279 --> 07:55:25.159
Feels when you breathe, move in your focus to your forearms,

2476
07:55:27.639 --> 07:55:28.639
your elbows.

2477
07:55:34.599 --> 07:55:40.959
Maybe you're able to very gently.

2478
07:55:42.360 --> 07:55:44.360
And slowly.

2479
07:55:46.200 --> 07:55:54.759
Tense the muscles in your forearms, and when you do that,

2480
07:55:55.279 --> 07:56:11.959
you can feel your el boys as well, very gently

2481
07:56:16.639 --> 07:56:28.400
and slowly, gently.

2482
07:56:31.319 --> 07:56:32.639
And softly.

2483
07:56:36.799 --> 07:56:38.040
I'm sad.

2484
07:56:42.200 --> 07:56:48.520
Your forearms and delpos.

2485
07:56:58.520 --> 07:57:00.240
Noah h.

2486
07:57:07.560 --> 07:57:26.159
Focus the rest of your back, your upper back and

2487
07:57:26.560 --> 07:57:44.520
the middle the middle of your back again, this part

2488
07:57:44.759 --> 07:57:59.319
of your body news also every time you pray, you

2489
07:58:00.279 --> 07:58:14.319
notice that usually makes you serve your upper back. In

2490
07:58:14.479 --> 07:58:24.360
the middle of your back. You can really feel that

2491
07:58:26.040 --> 07:59:21.360
gentle and slow movement, moving your focus into your area,

2492
07:59:24.680 --> 07:59:36.479
the buttees, the grain, there's muscles and those bones in

2493
07:59:36.599 --> 08:00:10.799
your midsection. Just noticing how your hips.

2494
08:00:13.000 --> 08:00:13.319
Feel.

2495
08:00:16.479 --> 08:00:34.319
Right now, you can very very gently move your hips,

2496
08:00:39.279 --> 08:00:44.720
maybe side to side, very gently and.

2497
08:01:05.599 --> 08:01:18.720
Yeah, softly.

2498
08:01:33.279 --> 08:01:50.040
Everything starts to slow down, including the thoughts in your

2499
08:01:50.200 --> 08:02:01.959
mind and your mind itself just starts to gradually. It

2500
08:02:02.040 --> 08:02:08.479
doesn't have to be instant, but just gradually starting too.

2501
08:02:09.799 --> 08:02:18.599
It's almost like time is strength chin. It's a slower

2502
08:02:18.720 --> 08:02:26.599
pace to maybe what you're used to in your day

2503
08:02:26.680 --> 08:02:48.680
to day life. It's a slower movement of energy, very

2504
08:02:53.080 --> 08:03:01.520
small movements which make up the larger movements, which is

2505
08:03:01.560 --> 08:03:09.319
always the case. Now, when you move your hand, it

2506
08:03:09.479 --> 08:03:12.200
might seem like it's one movement, but it's lots of

2507
08:03:13.000 --> 08:03:20.439
minute different muscles moving in accordance with each other. And

2508
08:03:25.400 --> 08:03:37.720
what happens in this space that we're sharing is we

2509
08:03:37.959 --> 08:03:38.799
move from.

2510
08:03:41.479 --> 08:03:44.119
That big.

2511
08:03:48.560 --> 08:04:05.639
Movement into those smaller movements, starting to focus on how

2512
08:04:05.720 --> 08:04:12.040
your body feels, not just as a whole, not just

2513
08:04:12.880 --> 08:04:17.319
oh I'm feel in this way, I'm feeling stressed or tense,

2514
08:04:17.599 --> 08:04:23.000
or I'm feeling relaxed and calm. I'm feeling this way,

2515
08:04:23.119 --> 08:04:30.000
I'm feeling that way. Starting to notice that your body

2516
08:04:34.360 --> 08:04:44.000
begins to present to you small feelings around your body,

2517
08:04:50.520 --> 08:05:02.599
small physical sensations in your legs, whether pleasurable or not.

2518
08:05:08.000 --> 08:05:17.319
Maybe resisting the temptation to label them or to judge them,

2519
08:05:18.799 --> 08:05:24.840
those feelings, just thinking them, thinking about them is just

2520
08:05:25.080 --> 08:05:42.000
being neutral, just feelings, not being particularly concerned, but just

2521
08:05:42.400 --> 08:05:57.119
noticing what your body is telling you. The feelings in

2522
08:05:57.240 --> 08:06:03.439
your arms, instead of feeling the whole of the arm,

2523
08:06:04.840 --> 08:06:14.040
Maybe notice those individual dealings, all those different muscles and

2524
08:06:18.200 --> 08:06:27.400
the skin, the hairs of your arms, all the internal

2525
08:06:27.520 --> 08:06:43.680
parts of your arms, the veins, the bones, just being

2526
08:06:43.759 --> 08:06:52.560
aware of maybe your elbow on your right arm has

2527
08:06:52.639 --> 08:06:57.959
a certain feeling. Maybe your left wrist.

2528
08:07:00.080 --> 08:07:00.799
So has.

2529
08:07:03.759 --> 08:07:09.680
Its own individual physical sensation.

2530
08:07:22.119 --> 08:07:28.840
What about your forearm when your right arm, you're right forearm,

2531
08:07:36.200 --> 08:07:37.479
there may not be any.

2532
08:07:37.759 --> 08:07:45.000
Particular feeling that you could even give a name to,

2533
08:07:48.759 --> 08:07:53.119
may not feel like anything other than just a feeling.

2534
08:07:54.040 --> 08:07:55.080
You know it's there.

2535
08:08:01.400 --> 08:08:07.119
The feelings in your shoulders, perhaps your shoulders when you

2536
08:08:07.240 --> 08:08:10.959
think about them kind of almost like they're the same,

2537
08:08:12.119 --> 08:08:17.759
you know, the same feeling almost like you both of

2538
08:08:17.840 --> 08:08:22.439
your shoulders are just one thing. Of course they're not.

2539
08:08:31.119 --> 08:08:31.560
And when you.

2540
08:08:31.720 --> 08:08:37.720
Focus on your left shoulder and then on your right shoulder,

2541
08:08:39.759 --> 08:08:44.240
maybe find that you move the muscles a little bit,

2542
08:08:45.799 --> 08:09:01.080
maybe tense the muscles gently, noticing the difference in each shoulder.

2543
08:09:11.919 --> 08:09:27.520
And your lower back, the left side of your lower

2544
08:09:27.639 --> 08:09:39.119
back and the right side of your lower back, of.

2545
08:09:39.200 --> 08:09:44.279
Course that connection to your buttocks and to your hips,

2546
08:09:51.799 --> 08:09:55.360
and also moving up into the middle of your back.

2547
08:10:05.319 --> 08:10:09.439
And sometimes like right now, actually when I focus on

2548
08:10:09.560 --> 08:10:15.200
their part, when I focused on my buttocks and then

2549
08:10:15.240 --> 08:10:19.520
I focused on the middle of my back, it almost

2550
08:10:19.560 --> 08:10:22.319
felt like the muscles in my lower back were being

2551
08:10:22.639 --> 08:10:34.119
stretched very gently, just stretched a little bit. Even though

2552
08:10:34.159 --> 08:10:43.240
I wasn't doing anything to try to stretch your lower back,

2553
08:10:43.599 --> 08:10:51.799
it just seemed to happen. The feeling of very gently

2554
08:10:53.319 --> 08:11:14.720
stretching your lower back comes along. I have feeling in

2555
08:11:14.880 --> 08:11:35.720
your chest, just noticing what sensations you are experiencing in

2556
08:11:35.880 --> 08:11:50.919
your chest right now. And there's so much of the

2557
08:11:51.119 --> 08:11:55.599
chest obviously there's the collar bone leading to the chest.

2558
08:11:56.400 --> 08:12:04.680
You've got the chest bone you've got the muscles in

2559
08:12:04.799 --> 08:12:12.680
your chest. Of course, if you're female, there's possibly the breasts.

2560
08:12:14.240 --> 08:12:22.400
You're male, you've got the different well why not that

2561
08:12:22.520 --> 08:12:30.000
different these days. But there may be more muscles at

2562
08:12:30.040 --> 08:12:36.279
the top of the chest, but at the side underneath,

2563
08:12:37.439 --> 08:12:40.240
it's pretty much the same. Whether you're a man or

2564
08:12:40.279 --> 08:12:46.720
a woman. There's muscles there, muscles that stretch out to

2565
08:12:46.840 --> 08:12:51.319
your back, as well as breast tissue which stretches and

2566
08:12:51.479 --> 08:12:59.159
moves into your back. To just being aware of your chest,

2567
08:13:08.119 --> 08:13:19.639
being with whatever feeling there is in your chest.

2568
08:13:35.279 --> 08:13:43.560
When I noticed that, I focus on my chest, I feel.

2569
08:13:43.360 --> 08:13:47.959
It in my back and my upper back. I mean,

2570
08:13:48.040 --> 08:13:50.959
I guess the obvious reason would be because you know,

2571
08:13:51.000 --> 08:14:01.680
I'll breathe in in, and it's stretches my chest.

2572
08:14:01.720 --> 08:14:12.279
And my back at the same time. It feels.

2573
08:14:15.159 --> 08:14:23.759
It feels okay, it doesn't feel.

2574
08:14:26.200 --> 08:14:28.319
I got a little bit of pain in my right.

2575
08:14:30.159 --> 08:14:36.000
Chest, a little bit, not pain, but little discomfort, maybe

2576
08:14:37.759 --> 08:14:46.279
stiffness possibly, I don't know. I noticed my shoulders also

2577
08:14:48.000 --> 08:14:55.200
wanting to flex for some reason. I think that's probably

2578
08:14:55.279 --> 08:15:03.919
part of my upper back, that connection between my shoulders

2579
08:15:04.119 --> 08:15:09.759
marper back, because I can move my shoulders and stretch

2580
08:15:09.919 --> 08:15:17.360
the muscles in my back, moving the shoulders backwards or up,

2581
08:15:19.360 --> 08:15:23.240
which then moves. I think it's the scapulous.

2582
08:15:25.159 --> 08:15:25.759
In your back.

2583
08:15:35.799 --> 08:15:36.840
It feels quite nice.

2584
08:15:36.880 --> 08:15:45.599
Actually, a good thing about this is you can, if

2585
08:15:45.680 --> 08:15:46.240
you want to.

2586
08:15:46.959 --> 08:15:48.599
You can just.

2587
08:15:52.119 --> 08:16:03.799
Flex or stimulate the various muscles in your body gently

2588
08:16:05.240 --> 08:16:08.720
in order to get more of a sense of how

2589
08:16:08.799 --> 08:16:23.680
they feel. And when you're relaxing and you do tense

2590
08:16:23.799 --> 08:16:27.720
and muscle and you let it go and you let

2591
08:16:27.759 --> 08:16:34.479
it relax, it relaxes way more.

2592
08:16:35.880 --> 08:16:36.759
Than it would normally.

2593
08:16:41.880 --> 08:16:46.959
You have to feel that you're able to do that.

2594
08:16:48.599 --> 08:16:52.360
There's no point in doing it if there's an issue

2595
08:16:54.279 --> 08:16:59.720
with the per part of your body. You need to

2596
08:16:59.799 --> 08:17:10.279
be gentle with yourself at all times when relaxing deeply.

2597
08:17:13.279 --> 08:17:28.520
It's important to be kind to yourself. As you notice

2598
08:17:28.720 --> 08:17:39.799
your mind. How much has your mind slowed down since

2599
08:17:39.880 --> 08:18:06.279
we started this recording? How came and peaceful is your

2600
08:18:06.400 --> 08:18:18.520
mind right now? We have nothing to think about and

2601
08:18:18.799 --> 08:18:26.200
just my voice to listen to. Because you know, the

2602
08:18:26.400 --> 08:18:37.119
intention behind this recording is relaxation. At the very least,

2603
08:18:38.680 --> 08:18:43.240
for you to feel more relaxed at the end of

2604
08:18:43.279 --> 08:18:51.520
the recording than you did at the beginning at the

2605
08:18:51.680 --> 08:19:03.119
very least, for your mind just slowed down out because

2606
08:19:03.200 --> 08:19:04.159
your body.

2607
08:19:04.560 --> 08:19:15.680
Continues to relax, because that's what you.

2608
08:19:17.279 --> 08:19:26.759
Want to happen. That's what you expect.

2609
08:19:30.360 --> 08:19:37.119
To happen, for.

2610
08:19:37.319 --> 08:19:42.439
Relaxation, to fill.

2611
08:19:44.799 --> 08:19:55.840
Your body, maybe calm in your mind.

2612
08:19:57.040 --> 08:20:04.520
To the point of boredom. When you start maybe to

2613
08:20:10.159 --> 08:20:52.400
drift away, it's almost as if you're moving further away

2614
08:20:52.720 --> 08:21:00.360
from your body in your mind, just leaving them there,

2615
08:21:08.319 --> 08:21:12.599
kind of liking it an escape pod in the spaceship

2616
08:21:13.000 --> 08:21:16.360
a movie, a space movie, you know, when they get

2617
08:21:16.400 --> 08:21:22.400
into a little part in it sends the man far

2618
08:21:22.599 --> 08:21:36.279
away from the spaceship save to dream.

2619
08:21:44.520 --> 08:22:13.080
And continue to relax, drifting.

2620
08:22:31.200 --> 08:22:32.680
So slow.

2621
08:22:45.520 --> 08:22:46.439
And be so.

2622
08:23:02.720 --> 08:23:04.599
So relax.

2623
08:23:16.959 --> 08:23:18.000
And peace.

2624
08:23:38.880 --> 08:23:40.520
And focusing on the.

2625
08:23:42.759 --> 08:23:59.200
Feeding of those individual parts of your body that's relaxing.

2626
08:24:01.159 --> 08:24:01.840
One by one.

2627
08:24:09.520 --> 08:24:10.080
You may.

2628
08:24:11.799 --> 08:24:25.479
Find that every now and then you realize that you

2629
08:24:25.639 --> 08:24:29.639
weren't listening to my voice.

2630
08:24:31.919 --> 08:24:43.639
Because your mind started to imagine something different, maybe started

2631
08:24:43.759 --> 08:24:52.319
to almost move into some kind of a dreamy state.

2632
08:24:57.159 --> 08:25:03.439
And then you become aware of my voice again. And

2633
08:25:03.599 --> 08:25:10.000
even though you may want to focus on my voice,

2634
08:25:10.680 --> 08:25:18.080
you may also wish to allow your mind to just

2635
08:25:18.479 --> 08:25:38.319
drift naturally into that space of comfort and safety. As

2636
08:25:38.439 --> 08:25:53.080
you feel more comfort spreading through your body.

2637
08:25:55.680 --> 08:25:57.639
Like a warm blanket.

2638
08:26:01.200 --> 08:26:15.759
Covering you gently, keeping your body at just the perfect temperature.

2639
08:26:26.200 --> 08:26:36.560
And even if you can hear background sounds, they just

2640
08:26:38.000 --> 08:26:42.080
don't seem to matter anymore.

2641
08:26:47.400 --> 08:26:49.200
There's that sensor.

2642
08:26:51.439 --> 08:27:08.279
Peace spreads through your mind like a gentle breeze, yes,

2643
08:27:08.479 --> 08:27:20.959
strong enough to blow away all negativity, strong enough to

2644
08:27:24.400 --> 08:27:34.520
remove from your mind any anxiety or stress that was

2645
08:27:34.720 --> 08:27:47.159
there before, and blow away any other thoughts.

2646
08:27:48.680 --> 08:28:01.479
Or feelings that just don't fit. Were the sense.

2647
08:28:08.639 --> 08:28:19.799
Relaxation, that is feeling your body.

2648
08:28:24.400 --> 08:28:25.360
And your mind.

2649
08:28:39.880 --> 08:28:45.200
And as you focus on your mind and count down

2650
08:28:45.400 --> 08:28:52.080
from ten down to one, and with each number you hear,

2651
08:28:55.240 --> 08:29:20.400
your mind will become slightly more relaxed, just just slightly

2652
08:29:23.680 --> 08:29:28.680
se from ten down to nine, just a slight movement,

2653
08:29:30.759 --> 08:29:42.959
from nine down to eight, just another small change in

2654
08:29:43.200 --> 08:29:54.720
how you feel. Eight down to seven. That feeling is

2655
08:29:55.200 --> 08:30:01.599
a gap, almost like a gap that start to get wider,

2656
08:30:02.959 --> 08:30:10.240
the gap between those feelings that you used to have

2657
08:30:11.360 --> 08:30:18.959
in your mind compared to the feelings you have there

2658
08:30:19.080 --> 08:30:31.240
growing now, feelings of comfort and security and confidence, and

2659
08:30:31.400 --> 08:30:37.759
the gap becomes wider. Eight down to seven seven down

2660
08:30:37.919 --> 08:30:46.680
to six. When you get to five, your mind will

2661
08:30:46.840 --> 08:31:00.240
start to have a certain physical sensation. Most likely there's

2662
08:31:00.279 --> 08:31:07.080
a magnet outside of your head sucking the tension and

2663
08:31:07.200 --> 08:31:12.799
the stress and any remaining feelings that you don't want,

2664
08:31:14.840 --> 08:31:17.240
sucking them out through your skull.

2665
08:31:23.040 --> 08:31:24.599
And in down to four.

2666
08:31:26.360 --> 08:31:33.119
You can start to really experience that sense of not

2667
08:31:33.439 --> 08:31:43.599
just emptiness, but space, a place full of fresh air,

2668
08:31:48.479 --> 08:31:55.200
the place where you can stretch. It's almost as if

2669
08:31:55.279 --> 08:31:59.360
as you go down to four and three, your mind

2670
08:31:59.520 --> 08:32:03.799
is exc banding with this sense.

2671
08:32:06.400 --> 08:32:07.759
Of peace.

2672
08:32:09.119 --> 08:32:19.439
And tranquility growing as it moves down to When you

2673
08:32:19.520 --> 08:32:28.919
get to one, your mind just feels exactly how you

2674
08:32:29.279 --> 08:32:49.360
want to feel, almost perfect feeling, maybe the sensation that.

2675
08:32:51.000 --> 08:32:52.439
It like to keep.

2676
08:32:55.439 --> 08:33:06.240
A place that's safe, where nothing can affect you at all,

2677
08:33:17.959 --> 08:33:22.639
and you can stay in that that space of comfort

2678
08:33:22.759 --> 08:33:32.479
and confidence, confident in your own ability to create this

2679
08:33:33.400 --> 08:33:39.400
space and this feeling of comfort within your own mind

2680
08:33:40.959 --> 08:33:43.479
just by counting ten.

2681
08:33:45.119 --> 08:33:45.799
Down to one.

2682
08:33:50.400 --> 08:33:54.919
And this is something that you can do yourself when

2683
08:33:54.959 --> 08:34:02.240
you're on your own, the time when you can maybe

2684
08:34:02.439 --> 08:34:11.040
sit down, maybe just for a few minutes, close your eyes.

2685
08:34:14.599 --> 08:34:18.240
It just counts slowly from ten.

2686
08:34:20.919 --> 08:34:32.880
Down to one and reexperience these feelings in your mind.

2687
08:34:38.720 --> 08:34:43.040
And when you feel that way in your mind, your

2688
08:34:43.119 --> 08:34:57.639
body copies your mind, and that feeling is spread through

2689
08:34:57.880 --> 08:35:05.000
your spine. Then your nervous system into every part of

2690
08:35:05.119 --> 08:35:20.200
your body, travels through your bloodstream, healing and relaxing every

2691
08:35:21.200 --> 08:35:38.520
particle of your existence. Now we can we can practice

2692
08:35:38.639 --> 08:35:46.400
this a few times before the end of the recording,

2693
08:35:47.040 --> 08:35:52.880
and then you can practice on your own. And each

2694
08:35:53.159 --> 08:36:08.200
time you count for ten about one, the feelings of comfort, calmness, deep.

2695
08:36:09.919 --> 08:36:15.080
Deep relaxation becomes stronger.

2696
08:36:15.639 --> 08:36:17.400
And deeper.

2697
08:36:23.720 --> 08:36:27.840
Feeling your mind and your brain.

2698
08:36:29.479 --> 08:36:39.080
With these positive chemicals, the spread throughout your body, relaxing

2699
08:36:39.200 --> 08:36:47.479
you so quickly, relaxing your whole body and mind.

2700
08:36:50.080 --> 08:36:50.959
So very.

2701
08:36:52.439 --> 08:36:58.319
Very easily, just by counting.

2702
08:37:02.919 --> 08:37:09.560
Down to one. That's what we're gonna do.

2703
08:37:09.919 --> 08:37:13.560
Now, I'm going to count from ten down to one.

2704
08:37:14.639 --> 08:37:17.840
I'd like you to repeat the number after me.

2705
08:37:19.080 --> 08:37:23.400
So when I say ten, you.

2706
08:37:23.439 --> 08:37:26.360
Can just repeat to yourself.

2707
08:37:27.799 --> 08:37:28.040
Ten.

2708
08:37:33.639 --> 08:37:38.799
Just notice, be aware of how you feel.

2709
08:37:42.680 --> 08:37:50.240
In your mind and your body. Then when I say nine,

2710
08:37:52.639 --> 08:38:08.200
you can repeat to yourself nine again, noticing the increase

2711
08:38:08.520 --> 08:38:16.759
in comfort and calmness in your mind and in your body.

2712
08:38:22.759 --> 08:38:32.200
The same when I say eight, when I say seven, six,

2713
08:38:34.720 --> 08:38:49.040
when I say five, four, when I say three, two,

2714
08:38:53.400 --> 08:39:07.240
and lastly when I say one, it can repeat that number. Now,

2715
08:39:07.360 --> 08:39:12.919
of course, when you do this on your own without

2716
08:39:13.040 --> 08:39:18.040
listening to me, you can say the numbers or whatever

2717
08:39:19.680 --> 08:39:28.119
speed that you feel is necessary for you, so you

2718
08:39:28.240 --> 08:39:34.040
can adapt. So if you feel you want to say

2719
08:39:34.159 --> 08:39:40.000
the numbers ten down to one faster than I do,

2720
08:39:41.759 --> 08:39:44.319
then you go ahead and do that. Or if you

2721
08:39:44.520 --> 08:39:48.520
feel when you do it yourself, then you'd like to

2722
08:39:48.720 --> 08:39:57.119
have more more space between the numbers, maybe take a

2723
08:39:57.200 --> 08:40:04.000
lot longer to get them ten all the way down

2724
08:40:04.639 --> 08:40:21.639
to one, that's your choice also to do. So I'm

2725
08:40:21.680 --> 08:40:23.319
going to count from ten.

2726
08:40:23.319 --> 08:40:32.240
Down to one, and when I get to one, that

2727
08:40:32.400 --> 08:40:33.360
will be the end.

2728
08:40:33.880 --> 08:40:39.520
Of this recording, unless, of course, you're listening with music,

2729
08:40:40.759 --> 08:40:42.360
and the music will continue.

2730
08:40:50.080 --> 08:41:03.400
Ten nine.

2731
08:41:28.080 --> 08:42:57.599
Eight se.

2732
08:42:56.959 --> 08:44:17.599
Foy Essa.

2733
08:45:21.919 --> 08:46:03.159
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve.

2734
08:46:07.240 --> 08:46:13.200
Eleven, ten.

2735
08:46:17.680 --> 08:46:43.279
Nine eight, seven, six, five, four.

2736
08:46:47.319 --> 08:46:53.000
Three two.

2737
08:46:59.279 --> 08:46:59.479
One.

2738
08:47:07.919 --> 08:47:18.279
Now open your eyes, noticing how you physically feel having

2739
08:47:18.360 --> 08:47:26.000
counted down from twenty to one, allowing stress and tension

2740
08:47:26.479 --> 08:47:31.119
to leave through your fingertips and your toes, and as

2741
08:47:31.159 --> 08:47:35.880
you focus on your fingertips, maybe they feel a little

2742
08:47:35.919 --> 08:47:43.040
bit tingly, which is I suppose quite understanding, considering the

2743
08:47:43.240 --> 08:47:54.080
tension has been exiting your body through your fingertips. So

2744
08:47:54.200 --> 08:47:56.639
now I'm going to count from twenty down to one again.

2745
08:47:57.159 --> 08:48:06.159
This time you can feel relief of tension and stress

2746
08:48:07.599 --> 08:48:17.319
and the anxiety that you may have leaving through your stomach.

2747
08:48:19.919 --> 08:48:23.639
Just leaving through your stomach, almost as if it's just

2748
08:48:24.680 --> 08:48:31.759
releasing the hole of your stomach and enavl to just

2749
08:48:31.880 --> 08:48:36.119
above your chest or below your chest, rather so surrounding

2750
08:48:36.200 --> 08:48:40.840
your belly by an area, the whole area. You can

2751
08:48:41.080 --> 08:48:46.959
feel the tension of your body, whatever's left just releasing

2752
08:48:48.119 --> 08:48:51.439
from the area, and you may notice that your stomach

2753
08:48:51.520 --> 08:48:53.119
will become very relaxed.

2754
08:48:54.639 --> 08:48:56.119
As I count down.

2755
08:48:56.959 --> 08:49:50.360
From twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven.

2756
08:49:54.560 --> 08:50:16.360
Ten, nine, eight, seven, six, five.

2757
08:50:21.000 --> 08:50:25.919
Oh three.

2758
08:50:30.159 --> 08:50:35.720
Two what.

2759
08:50:40.639 --> 08:50:42.840
And you can open your eyes again if you choose,

2760
08:50:43.400 --> 08:50:47.040
or you can just keep them closed because it feels relaxing.

2761
08:50:49.360 --> 08:50:54.479
Just notice how your stomach feels. Notice as your focus,

2762
08:50:54.759 --> 08:51:00.159
just do a little scan of your body. Notice how

2763
08:51:00.240 --> 08:51:00.959
your body.

2764
08:51:00.799 --> 08:51:03.799
Feels focusing.

2765
08:51:06.279 --> 08:51:13.360
Up a body, back, chest, stomach, legs, arms, hands, feet.

2766
08:51:16.119 --> 08:51:23.319
Just noticing, and you know, you may start to feel.

2767
08:51:25.560 --> 08:51:29.319
More of a sense of tiredness, which may be the

2768
08:51:29.439 --> 08:51:35.799
reason you're listening to this according because you would like to.

2769
08:51:37.439 --> 08:51:43.240
Let go completely of everything and dread.

2770
08:51:44.520 --> 08:51:51.959
Off into a nice, natural, calm, relaxing sleep.

2771
08:51:59.520 --> 08:52:01.360
So now you're going to focus.

2772
08:52:03.959 --> 08:52:10.759
On your forehead, and if you choose, you can incorporate

2773
08:52:10.840 --> 08:52:15.759
your eyes in this focus as well. Your forehead and

2774
08:52:15.880 --> 08:52:22.040
your eyes, it's that whole area basically, almost as if

2775
08:52:22.119 --> 08:52:24.200
you were wearing a mask.

2776
08:52:24.000 --> 08:52:24.639
You know, like a.

2777
08:52:26.599 --> 08:52:29.759
I don't know, a Batman mask or something, or.

2778
08:52:31.840 --> 08:52:34.520
I'm trying to fa zorro or something, you know, the

2779
08:52:34.599 --> 08:52:37.720
kind of mask that covers your eyes but also covers

2780
08:52:37.759 --> 08:52:43.520
quite a lot of the forehead. I'm focusing on that

2781
08:52:43.720 --> 08:52:46.360
area because that's the area that we're now going to

2782
08:52:46.439 --> 08:52:50.479
release tension and stress from your mind.

2783
08:52:52.159 --> 08:52:52.799
And your brain.

2784
08:52:53.080 --> 08:52:56.680
From your mind, and any tension that you may have

2785
08:52:56.959 --> 08:53:01.080
remaining in your face, in your neck and your jewel,

2786
08:53:02.400 --> 08:53:08.840
your eyes, your forehead, or your scalp. So basically any

2787
08:53:09.200 --> 08:53:12.080
tension within your head area.

2788
08:53:12.479 --> 08:53:19.520
Including your mind and your brain, and that's going to

2789
08:53:19.599 --> 08:53:27.799
be released through your forehead and your eyes. As I

2790
08:53:27.959 --> 08:53:29.479
count down again from.

2791
08:53:29.840 --> 08:55:00.439
Twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, woa.

2792
08:55:04.400 --> 08:55:09.919
Three h.

2793
08:55:14.200 --> 08:55:23.919
What noticing.

2794
08:55:25.759 --> 08:55:32.240
And you scan your face with jaw, your eyes, the

2795
08:55:32.520 --> 08:55:41.200
cheap bones, your ears, your forehead, your scalp, your neck,

2796
08:55:42.520 --> 08:55:45.000
the back of your neck, in the front of your neck,

2797
08:55:45.959 --> 08:55:48.279
the side of your neck, and the throat.

2798
08:55:49.799 --> 08:55:51.439
H m hmmm.

2799
08:55:54.560 --> 08:56:05.639
Noticing being aware of the comfort increased in the relaxation,

2800
08:56:07.799 --> 08:56:12.680
not just in your head and neck and mind, also

2801
08:56:13.159 --> 08:56:14.200
the rest of your body.

2802
08:56:19.520 --> 08:56:21.319
Just it is how loose.

2803
08:56:22.599 --> 08:56:26.639
And calm you feel, and how easily.

2804
08:56:28.360 --> 08:56:29.880
It is to just let go.

2805
08:56:32.720 --> 08:56:56.919
Completely, let go completely, how easily. That's what I'm gonna

2806
08:56:57.000 --> 08:57:00.599
do now, is I want to focus on the top

2807
08:57:00.680 --> 08:57:08.119
of your head, and am I gonna allow.

2808
08:57:09.400 --> 08:57:11.319
Every last.

2809
08:57:12.840 --> 08:57:18.919
Piece of tension or stress that might be lingering or

2810
08:57:19.119 --> 08:57:23.720
hiding in your body or mind you head.

2811
08:57:25.080 --> 08:57:30.159
To just be sucked out on the top of your

2812
08:57:30.200 --> 08:57:34.080
head released.

2813
08:57:37.319 --> 08:57:44.479
And yeah, I wanta sucked out into the clouds. Imagine

2814
08:57:44.560 --> 08:57:46.560
to be cloud of God your head.

2815
08:57:48.319 --> 08:57:51.959
And it's like a whirlpool and this is gonna suck

2816
08:57:52.119 --> 08:57:58.759
that attension how the top of your head and just

2817
08:57:58.919 --> 08:57:59.919
take away.

2818
08:58:01.759 --> 08:58:05.799
Good your focus.

2819
08:58:06.720 --> 08:58:08.319
Imagine an opening the.

2820
08:58:08.400 --> 08:58:12.319
Top of your head with a tension.

2821
08:58:12.240 --> 08:58:18.080
Stress, and in remaining issues, maybe worries of concerns that

2822
08:58:18.279 --> 08:58:19.560
are no use to you.

2823
08:58:19.720 --> 08:58:23.479
Now you can all be sucked down at the top

2824
08:58:23.560 --> 08:58:26.840
of your head and taken away.

2825
08:58:28.840 --> 08:58:33.119
As I count down again from twenty down to one

2826
08:58:36.680 --> 09:00:10.840
now twenty nineteen, eighteen, seventeen, sixty fifty fourteen, thirteen, twelve, even, ten, nine, eight, seven, six.

2827
09:00:14.880 --> 09:00:30.159
Five, four three che.

2828
09:00:35.319 --> 09:01:01.240
One m bream, I'm noticing how you feel relaxed and

2829
09:01:01.599 --> 09:01:15.639
calm you physically and mentally feel right now, how peace

2830
09:01:15.880 --> 09:01:24.319
or your mind feels. It feels so nice to just

2831
09:01:24.520 --> 09:01:32.919
let go, to give yourself some space to breathe easily,

2832
09:01:34.840 --> 09:01:42.919
to think calmly, and just to take a break from

2833
09:01:44.680 --> 09:01:50.080
all that pointless worry and concerns about things.

2834
09:01:50.000 --> 09:01:52.799
That you don't need to think about.

2835
09:01:55.680 --> 09:02:03.000
Right now, because this is your time to let go.

2836
09:02:04.400 --> 09:02:14.159
This is your space to enjoy feeling deeply relaxed, peaceful

2837
09:02:14.279 --> 09:02:21.560
in your mind, relaxed in your body. I can feel

2838
09:02:22.119 --> 09:02:31.919
so good, so nice to just not have to do anything,

2839
09:02:34.240 --> 09:02:43.159
to be able to really enjoy that serenity that comes

2840
09:02:44.680 --> 09:02:50.799
of letting go completely, that peacefulness that comes with.

2841
09:02:57.520 --> 09:02:58.880
Being in this.

2842
09:03:00.759 --> 09:03:10.799
Peaceful space. And you can keep this sense of calmness

2843
09:03:11.639 --> 09:03:12.639
for as long.

2844
09:03:12.560 --> 09:03:13.520
As you choose.

2845
09:03:21.560 --> 09:03:27.279
If you choose to drift on into a deep, healing,

2846
09:03:27.639 --> 09:03:36.400
natural sleep, then you can do that. It's completely up

2847
09:03:36.479 --> 09:03:45.880
to you, and you can keep this feeling of calmness physically,

2848
09:03:46.040 --> 09:03:51.759
mean in your mind, as long as you choose to

2849
09:03:51.959 --> 09:04:02.959
feel completely relaxed, completely relax.

2850
09:04:06.319 --> 09:04:11.959
And I'd like you to make up your mind that

2851
09:04:12.000 --> 09:04:23.439
you're going to relax. I want to explore that with you.

2852
09:04:24.119 --> 09:04:31.040
What it feels like when you actually decide that you're

2853
09:04:31.080 --> 09:04:36.720
going to relax, not forcing yourself, but giving yourself that.

2854
09:04:39.680 --> 09:04:41.919
Yes, it is a command, really, isn't it. When you're

2855
09:04:41.959 --> 09:04:50.080
telling yourself relax in a gentle but firm way that

2856
09:04:51.520 --> 09:04:57.159
only you can really tell yourself in that way. You

2857
09:04:57.240 --> 09:05:01.639
can't really have someone else saying to you, now it relax, relax.

2858
09:05:02.279 --> 09:05:02.479
You know.

2859
09:05:04.639 --> 09:05:06.279
It needs to be gentle, but you can't.

2860
09:05:06.439 --> 09:05:07.639
Someone else can't really.

2861
09:05:08.319 --> 09:05:09.599
Have the same.

2862
09:05:12.759 --> 09:05:17.959
The same kind of influence or power that you.

2863
09:05:18.759 --> 09:05:31.680
Have over your own physicality over how you feel, because

2864
09:05:31.720 --> 09:05:36.279
when you say it to yourself, it means more.

2865
09:05:37.400 --> 09:05:39.119
It's personal, and.

2866
09:05:40.720 --> 09:05:45.919
Your brain and your unconscious mind and your body listens

2867
09:05:46.159 --> 09:05:51.720
to what you say. So for example, we'll test it

2868
09:05:51.799 --> 09:05:55.119
out and do a little tests, do little tests along

2869
09:05:55.200 --> 09:05:58.880
the way, and you can get more of an idea

2870
09:05:59.119 --> 09:06:05.240
of the force, the positive force that you can have

2871
09:06:06.599 --> 09:06:12.919
in creating a sense of comfort and relaxation in your

2872
09:06:13.000 --> 09:06:14.040
body and your.

2873
09:06:13.959 --> 09:06:23.279
Mind quite quickly just by you telling yourself to relax.

2874
09:06:27.919 --> 09:06:31.519
So I'm going to start by it's focus on your hands.

2875
09:06:35.199 --> 09:06:37.360
To focus on your hands and just tell your hands

2876
09:06:37.760 --> 09:06:44.279
to relax. Just say relax. As you focus on your hands,

2877
09:06:46.559 --> 09:06:51.120
you could say my hands are relaxed, or I want

2878
09:06:51.160 --> 09:06:55.360
my hands to relax. But I think if you actually

2879
09:06:55.440 --> 09:07:02.400
do it directly by focus and imagining that your hands

2880
09:07:03.440 --> 09:07:05.000
can hear what you're saying.

2881
09:07:05.160 --> 09:07:07.639
You know that they've got little ears, which is a

2882
09:07:07.680 --> 09:07:08.160
little weird.

2883
09:07:10.760 --> 09:07:22.160
So talking to your hands and just say relax, noticin.

2884
09:07:27.760 --> 09:07:42.879
How your hands start to relax. Now focus on your

2885
09:07:42.959 --> 09:07:47.080
eyes and tell your eyes to relax. You're just saying

2886
09:07:47.120 --> 09:07:54.239
the same word relax. And find the right tone for you.

2887
09:07:56.800 --> 09:07:58.000
You know, I might say.

2888
09:07:58.440 --> 09:08:07.000
Relax, but you you might say relax or relax.

2889
09:08:07.519 --> 09:08:11.559
You know, you might say it differently to yourself, and

2890
09:08:12.680 --> 09:08:18.480
that's important for you to gauge what feels right for

2891
09:08:18.639 --> 09:08:25.360
you to just tell your eyes to relax whilst focusing

2892
09:08:25.440 --> 09:08:28.919
on your eyes, your eyelids, the muscles around your eyes,

2893
09:08:29.760 --> 09:08:35.000
your eyebrows, and just tell your eyes directly.

2894
09:08:37.239 --> 09:09:16.360
Relax now. Now, I just did that myself, and sometimes

2895
09:09:16.440 --> 09:09:17.319
you may feel.

2896
09:09:17.199 --> 09:09:19.160
That you need a bit more time.

2897
09:09:21.080 --> 09:09:24.440
For the different parts to relax, you know, because I

2898
09:09:24.559 --> 09:09:29.480
start talking again and maybe that part hasn't relaxed fully.

2899
09:09:30.440 --> 09:09:32.599
But what will happen is that we'll just continue to

2900
09:09:32.680 --> 09:09:37.440
relax even though I'm talking, and that's happening with my eyes.

2901
09:09:40.400 --> 09:09:45.000
Something else I noticed is when I started focusing on

2902
09:09:45.080 --> 09:09:49.040
my eyes, that actually almost became they got worse before

2903
09:09:49.080 --> 09:09:51.800
they got better in a way sort of. I felt

2904
09:09:51.839 --> 09:09:57.279
a degree of tension growing in my eyes and then disappearing.

2905
09:09:59.000 --> 09:10:00.959
So I think what that was really it was just

2906
09:10:01.120 --> 09:10:07.360
me becoming more aware of the tension that was already

2907
09:10:07.440 --> 09:10:11.519
there that I wasn't. I wasn't focused on it before,

2908
09:10:12.800 --> 09:10:20.879
so I wasn't really acknowledging it or really conscious to

2909
09:10:21.120 --> 09:10:34.199
those feelings. Yeah, my eyes is still continuing to relax,

2910
09:10:34.839 --> 09:10:40.519
as well as my hands. Actually, my hands have got

2911
09:10:40.559 --> 09:10:46.400
a certain kind of energy, like not buzzing, but.

2912
09:10:46.720 --> 09:10:51.319
I can kind of fuel a degree of energy in

2913
09:10:51.400 --> 09:10:56.040
my hands. Maybe that's where the.

2914
09:10:56.120 --> 09:10:57.480
Tension is being released.

2915
09:10:59.360 --> 09:11:00.599
Maybe that's calls and that.

2916
09:11:07.959 --> 09:11:10.120
The next part I think we should focus on the

2917
09:11:10.160 --> 09:11:12.959
back of the neck. That's a part which quite often,

2918
09:11:15.000 --> 09:11:17.480
well for me, holds tension. I don't know about it

2919
09:11:17.519 --> 09:11:20.160
for yourself, but I think it's quite.

2920
09:11:21.000 --> 09:11:24.400
A standard place where tension is sometimes held.

2921
09:11:26.000 --> 09:11:29.160
So and I'm doing.

2922
09:11:29.239 --> 09:11:31.879
Exactly what you're doing as you do it as well,

2923
09:11:32.040 --> 09:11:35.040
So I'm telling my body parts.

2924
09:11:34.919 --> 09:11:37.800
To relax as well. So if you tell your neck

2925
09:11:37.919 --> 09:11:38.639
at the back.

2926
09:11:38.519 --> 09:11:41.000
Of your neck, focus on the back of your neck,

2927
09:11:41.120 --> 09:11:48.120
and just say relax in your own words, in your

2928
09:11:48.160 --> 09:11:50.000
own tone, in your own voice.

2929
09:11:50.680 --> 09:11:51.599
You can say out.

2930
09:11:51.480 --> 09:11:56.120
Loud, or you can just say to yourself internally. But

2931
09:11:56.239 --> 09:12:00.839
you're focusing and you're saying it literally to the back

2932
09:12:00.879 --> 09:12:01.360
of your nick.

2933
09:12:02.319 --> 09:12:04.239
Is this is the back of your neck? An HD

2934
09:12:04.440 --> 09:12:10.639
here what you're saying. So he did that, now to

2935
09:12:10.760 --> 09:12:14.879
say the lanks to the back of your nick and

2936
09:12:15.000 --> 09:12:15.760
I'll do the same.

2937
09:12:54.519 --> 09:12:58.319
And what I meticed and you made that similar thing

2938
09:12:59.800 --> 09:13:02.720
is even though I was focusing on the back of

2939
09:13:02.800 --> 09:13:10.279
my neck. Other parts started to.

2940
09:13:13.279 --> 09:13:16.919
I don't know, showed themselves to me or maybe because

2941
09:13:16.919 --> 09:13:18.319
they want to be relaxed as well.

2942
09:13:18.440 --> 09:13:20.199
But I started.

2943
09:13:20.000 --> 09:13:24.080
Noticing the feelings in my shoulders, attention in my shoulders

2944
09:13:24.400 --> 09:13:25.360
and in my upper back.

2945
09:13:28.480 --> 09:13:34.440
Whether that was because my back of my neck was saying, well,

2946
09:13:34.480 --> 09:13:35.519
I'm pretty much okay.

2947
09:13:37.120 --> 09:13:38.160
It's the other.

2948
09:13:38.160 --> 09:13:47.440
Parts that need attention, but my lobe, my back of

2949
09:13:47.519 --> 09:13:51.400
my neck is still relaxing. But I just became more

2950
09:13:51.400 --> 09:13:58.480
aware of other parts that needed attention. Now, this might happen,

2951
09:13:58.599 --> 09:14:03.519
and it's not. It doesn't mean that it's going any wrong.

2952
09:14:03.639 --> 09:14:10.120
It just means you're being notified of more places that.

2953
09:14:10.279 --> 09:14:12.000
Also want to feel relaxed.

2954
09:14:15.239 --> 09:14:18.239
So I'm going to focus on my upper back.

2955
09:14:19.559 --> 09:14:23.279
So you can do the same, even if you don't

2956
09:14:23.400 --> 09:14:24.040
have any.

2957
09:14:25.440 --> 09:14:30.839
Feelings of tension that obvious in your upper back, if

2958
09:14:30.879 --> 09:14:35.760
you just focus on your back and the whole area

2959
09:14:35.919 --> 09:14:40.400
from the shoulder blades down to the middle of your

2960
09:14:40.480 --> 09:14:44.720
back and the spine. And with me, it's more the

2961
09:14:44.839 --> 09:14:45.680
shoulder blades.

2962
09:14:51.199 --> 09:14:56.599
Yeah, that's the parts that we sort of giving me

2963
09:14:58.360 --> 09:15:02.400
the nod that it needs relaxing. And so I was

2964
09:15:02.440 --> 09:15:04.480
going to ask that hard to relax.

2965
09:15:05.239 --> 09:15:06.680
And you can do the same now.

2966
09:15:17.720 --> 09:15:33.120
Relapsing up the back. There's something strange happened there.

2967
09:15:33.599 --> 09:15:33.879
And this.

2968
09:15:35.360 --> 09:15:36.239
Often happens.

2969
09:15:36.319 --> 09:15:37.199
I've been doing this for.

2970
09:15:40.120 --> 09:15:48.080
Sixteen years or something, and often I'm one surprised that amazed,

2971
09:15:48.160 --> 09:15:54.040
really bad. There can be a feeling. So when I

2972
09:15:54.199 --> 09:15:57.639
was focusing on the back of my neck, my other

2973
09:15:57.760 --> 09:16:02.639
back was starting to are quite stressed and in need

2974
09:16:02.800 --> 09:16:03.400
of attention.

2975
09:16:05.839 --> 09:16:06.519
As soon as I.

2976
09:16:06.559 --> 09:16:12.400
Started talking to you about my upper back and talking about,

2977
09:16:12.559 --> 09:16:16.360
you know, getting ready to ask the upper bank to relax,

2978
09:16:18.080 --> 09:16:23.800
why the back already started to relax. It's almost as

2979
09:16:23.839 --> 09:16:29.639
if it doesn't need to hear the words, just needs attention,

2980
09:16:34.440 --> 09:16:46.480
just needs to be noticed. That is something that often

2981
09:16:46.680 --> 09:16:53.639
happens in this type of situation is when you start

2982
09:16:54.720 --> 09:16:59.720
to relax, a couple of parts of your body, as

2983
09:16:59.760 --> 09:17:06.160
we've on with their hands, their eyes and eyelids, and

2984
09:17:06.440 --> 09:17:08.239
now back of.

2985
09:17:08.279 --> 09:17:16.959
The neck, top of the back, up the back, the

2986
09:17:17.080 --> 09:17:17.400
rest of.

2987
09:17:17.400 --> 09:17:24.800
The body seems to just take notice and decide in

2988
09:17:24.919 --> 09:17:29.879
its own way to start relaxing.

2989
09:17:31.720 --> 09:17:33.360
Other parts of your body.

2990
09:17:33.760 --> 09:17:37.120
Start to just become looser.

2991
09:17:41.839 --> 09:17:44.680
I suppose it's kind of like a bit of an avalanche,

2992
09:17:44.839 --> 09:17:49.599
you know, the little ball starts rolling, and before you

2993
09:17:49.720 --> 09:17:52.680
know it, the whole of your body is completely relaxed

2994
09:17:52.760 --> 09:17:53.639
and can't.

2995
09:18:02.480 --> 09:18:10.279
And if you focus on your face, you focus.

2996
09:18:10.000 --> 09:18:17.879
On your eyes, your eyelids, your eyebrowns, and the muscles

2997
09:18:18.360 --> 09:18:27.760
around your eyes. Maybe you start to notice that your

2998
09:18:27.839 --> 09:18:33.120
forehead is more relaxed than it was. Maybe your face

2999
09:18:33.279 --> 09:18:38.839
is more relaxed. I would say my entire face is

3000
09:18:40.080 --> 09:18:53.559
a lot more relaxed than it was. We're going to

3001
09:18:53.639 --> 09:18:59.879
focus now on your shoulders the game, just like before.

3002
09:19:01.279 --> 09:19:04.559
Just tell your shoulders. I mean, you can't do them

3003
09:19:04.599 --> 09:19:06.839
in the digity. You can do the right shoulder and

3004
09:19:06.879 --> 09:19:07.519
you shoulder.

3005
09:19:09.080 --> 09:19:11.199
I just can't do both at the same time.

3006
09:19:13.279 --> 09:19:16.519
Just tell your shoulders as you focus on them in

3007
09:19:16.599 --> 09:19:21.360
your mind, focus somehow you feel maybe.

3008
09:19:22.400 --> 09:19:25.080
You can see them in your mind's eye.

3009
09:19:28.639 --> 09:19:34.720
Just tell your shoulders to relax.

3010
09:20:11.839 --> 09:20:13.319
As nice as they relax.

3011
09:20:23.720 --> 09:20:32.080
But I didn't notice, especially with my bank, is the

3012
09:20:32.279 --> 09:20:38.080
connection between the different parts the bank, the shoulders, the

3013
09:20:38.319 --> 09:20:48.040
neck being a little connected and being such a large

3014
09:20:48.160 --> 09:20:53.160
part of your body, it's almost hard to.

3015
09:20:53.279 --> 09:21:01.519
Separate them from each other. And my luwer back is

3016
09:21:01.559 --> 09:21:03.000
starting to relax.

3017
09:21:02.639 --> 09:21:10.319
On the same Maybe you're going.

3018
09:21:10.199 --> 09:21:11.080
Too slow.

3019
09:21:13.319 --> 09:21:16.639
And that could be an issue because we will go

3020
09:21:16.800 --> 09:21:18.000
at different speeds.

3021
09:21:20.279 --> 09:21:24.360
And the idea at the beginning of this recording was

3022
09:21:24.440 --> 09:21:26.959
for you to be able to just say to yourself,

3023
09:21:30.519 --> 09:21:43.279
relax without focusing on any particular part of your body.

3024
09:21:45.519 --> 09:21:51.839
Because when you know that tenning your hands to relax,

3025
09:21:55.599 --> 09:22:04.919
and your hands relax, tell your eyelids, your eyes, the

3026
09:22:05.080 --> 09:22:11.919
muscles around your eyes, and your eyebrows to relax.

3027
09:22:15.199 --> 09:22:28.680
And they relax. Till the back of your neck to relax.

3028
09:22:32.959 --> 09:22:34.360
And it relaxes.

3029
09:22:42.360 --> 09:22:51.480
You tell your up back to relax.

3030
09:23:00.839 --> 09:23:11.720
And did relaxes, theteroria's shoulders.

3031
09:23:13.120 --> 09:23:50.639
To relax, and they relax. You toil your hands to relax.

3032
09:23:51.440 --> 09:23:54.559
They relaxed, they continued.

3033
09:23:55.639 --> 09:23:56.279
To relax.

3034
09:24:02.120 --> 09:24:07.720
And you told your eyelids, the muscles around your eyes,

3035
09:24:08.800 --> 09:24:10.919
your eyebrows to relax.

3036
09:24:13.000 --> 09:24:14.160
They relaxed.

3037
09:24:17.199 --> 09:24:28.279
And continue to relax. And you told the back of

3038
09:24:28.360 --> 09:24:28.959
your neck.

3039
09:24:30.400 --> 09:24:31.760
Us on the back of your neck.

3040
09:24:35.279 --> 09:24:37.120
And told it to relax.

3041
09:24:41.040 --> 09:24:42.279
And relaxed.

3042
09:24:44.120 --> 09:24:47.160
And continued to relax.

3043
09:24:55.360 --> 09:25:03.680
And you told your alpa back h to relax, be

3044
09:25:03.839 --> 09:25:06.400
relaxed and continued.

3045
09:25:08.400 --> 09:25:09.040
To relax.

3046
09:25:17.400 --> 09:25:22.919
That's with your shoulders, tell your shoulders to relax.

3047
09:25:23.279 --> 09:25:23.839
In your.

3048
09:25:26.519 --> 09:25:30.760
Shoulders relaxed and continued.

3049
09:25:34.879 --> 09:25:46.199
To relax. And it's not just that, it's.

3050
09:25:48.879 --> 09:25:53.279
That the rest of your body is also been listening,

3051
09:25:54.959 --> 09:26:01.080
and the relaxation has been spreading. So from your eyes

3052
09:26:01.440 --> 09:26:08.639
the relixation spread to your forehead, around your face.

3053
09:26:08.599 --> 09:26:12.000
Into your skin, into your jaw.

3054
09:26:21.120 --> 09:26:25.519
Into the front and sides of the neck, Hold way

3055
09:26:25.639 --> 09:26:37.239
down your chest and stomach, and relapsed hands and shoulders.

3056
09:26:38.559 --> 09:26:46.319
And meat up through your arms, relaxing the forearms, your

3057
09:26:47.080 --> 09:27:02.879
upper arms, elbows, your wrists, letting down the low bag

3058
09:27:06.279 --> 09:27:12.959
the hicks pat explain, and just start to relax of

3059
09:27:13.080 --> 09:27:26.080
the tiny even more comfort spreading through your legs, pour

3060
09:27:26.080 --> 09:27:35.160
the way down to your ankles, the tops of your feet,

3061
09:27:36.279 --> 09:27:41.319
the side of your feet, and the bottoms of your feet.

3062
09:27:45.120 --> 09:28:04.760
My lexi into your toes in tone lex go belief.

3063
09:28:16.760 --> 09:28:19.360
And its Your body relaxes warmth.

3064
09:28:19.760 --> 09:28:20.760
Your mind.

3065
09:28:22.080 --> 09:28:35.080
Becomes slower, peaceful.

3066
09:28:42.199 --> 09:28:50.160
To the point where if you choose to fall asleep,

3067
09:28:55.480 --> 09:29:12.639
eature easily do that. He said to the way, because

3068
09:29:12.680 --> 09:29:13.839
it's nothing very.

3069
09:29:14.040 --> 09:29:14.919
In your mind.

3070
09:29:18.559 --> 09:30:03.000
Prays peaceful. The wooden teaseides that you chill between your body,

3071
09:30:03.239 --> 09:30:17.919
relacts in the word you say to yourself. Relates means

3072
09:30:18.160 --> 09:30:23.080
that you don't need to focus on just one world.

3073
09:30:24.919 --> 09:30:30.040
You can just focus on your entire body.

3074
09:30:36.199 --> 09:30:58.720
Saying powerful word rights and that's the menire.

3075
09:31:00.080 --> 09:31:03.639
Insatians comfort.

3076
09:31:04.919 --> 09:31:16.480
Spread down throughout your bunny U saying your comment.

3077
09:31:18.360 --> 09:31:19.839
And easing.

3078
09:31:23.279 --> 09:31:31.160
Every mom to your body eating mm hmmm.

3079
09:31:49.839 --> 09:31:52.800
All you need to do from now am.

3080
09:31:53.040 --> 09:32:36.319
Just telling yourself en eighteen now starting now number twenty.

3081
09:32:43.319 --> 09:32:53.959
Nineteen eighteen.

3082
09:33:04.199 --> 09:36:04.360
Six six six four Yes, yessssst.

3083
09:38:03.360 --> 09:41:32.760
Y attatatatatatatatatatatatatatatatatatatatatatatatata.

3084
09:40:50.120 --> 09:46:24.199
S one.

3085
09:46:30.360 --> 09:46:45.319
Seven captain down at ten to one two nine.

3086
09:46:46.680 --> 09:47:01.400
Eight seven six five four three.

3087
09:47:03.800 --> 09:47:07.120
Two one.

3088
09:47:13.879 --> 09:47:16.800
And maybe that was a bit too good. In order

3089
09:47:16.879 --> 09:47:19.599
to relax, it's a little.

3090
09:47:19.400 --> 09:47:25.400
Too fast for you need to notice the calming.

3091
09:47:25.239 --> 09:47:32.120
Of your body, maybe even a little bit of pressure there,

3092
09:47:32.239 --> 09:47:36.319
like you're counting down and tens one would you expect

3093
09:47:36.440 --> 09:47:36.959
me to do?

3094
09:47:37.279 --> 09:47:38.800
Man, that's what me.

3095
09:47:38.959 --> 09:47:49.400
Just be bop just because you're counting down trying to me.

3096
09:47:51.040 --> 09:47:52.599
It's time you go this slow.

3097
09:47:54.879 --> 09:48:01.680
This time you focus on all of your God before

3098
09:48:02.040 --> 09:48:09.839
puts some lattus.

3099
09:48:08.839 --> 09:48:11.720
Else stops.

3100
09:48:13.559 --> 09:48:16.199
He lights.

3101
09:48:22.000 --> 09:48:23.919
If you nobody w.

3102
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