April 30, 2025

(no music) (10 hours) I’m nowhere to be found | LMBYTS #1342 | 30th April 2025

(no music) (10 hours) I’m nowhere to be found | LMBYTS #1342 | 30th April 2025
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WEBVTT

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Hello, Hello, and welcome to Jasonnewland dot com, the most

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exciting website on the Internet. I just can't recommend it less.

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I really don't go there. It's just poilt. Now it's good,

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it's all right. It's where all my stuff is, all

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my recordings are. You can download on there. You can

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stream so you can download for later. You can stream it,

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you can all fast forward it, you can slow it

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down because you know I do talk really quickly sometimes,

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so please only listen when you can safety. Close your

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eyes and this is let meet more you to sleep.

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It is twelve thirty three. It's a lovely day outside.

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It's sunshine, it's warm, the birds are happy. I don't

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think I've even farted today. Not that the two connected,

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but I think sometimes at the winter I just fart.

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My my bumm reacts like just gets annoyed because it's

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not nothing to do. It just has to amuse itself.

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But in the summer, I think my bum seems to

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like the sun. I know it's not summer yet, but

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you know it's getting there. Okay, let's stop talking about

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my bumb So what I've got, Oh yeah, I've got

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a Facebook group called Jason Newland's Boring group, which is

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on Facebook. And my YouTube channel is at Jason Newland.

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And now what I do is I upload all my

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latest my latest podcast recordings. So YouTube's really a podcast.

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It's my podcast. It's everything that you get online on

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the podcasts. It's just like a static image and you

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can listen. It's just another place that you can listen.

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I'm on all the main podcast hosts. The main place

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people listen to me is on Apple Music, but then

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I'm also on Spotify, also on Spreaker, every everywhere, pretty

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much every single podcast app I'm probably on. So what

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other things? Is there anything else to talk about? I

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don't know. Sure, I think that's it. I think I

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said that the list somebody could safety closer eyes. Yeah,

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I think that's it. So there is there may be

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what there is background sound, but whether or not the

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microphone picks it up is yes, a separate issue. I

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don't know. But the noise isn't quite as loud as

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what it was yesterday. I mean they were literally digging

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up the concrete floor in the bathroom yesterday, which I

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didn't know. I didn't realize, but that explains why the

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whole building was shaking, But today's still a fair bit

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of noise sound, which I'm fine. I mean, the bathroom

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is being rebuilt, so it's going to be sound, isn't there.

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It's just standard. But it meant I couldn't do any

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kind of whispery stuff. I'll BlimE me. It wasn't that loud,

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and to can you is it really loud? Okay? Sometimes

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you get Vinnie in the background chomping on a bone.

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You if it's a nice day and I've got the

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window open, you may hear birds. You might hear a

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horrce the pigeon saying hello. Generally you're not going to

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hear building work, but today you might hear some building work.

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So it's the same. I'll just see if it's picking

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up right. It's not the recorders not picking up the

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same way it does my voice. But you know, this

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part of the recording, this is not it's not hypnosis

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recording and whatever, banging and whatever. It's going to be

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relatively well, very much in the background. And also because

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I can hear it, but I can hear stuff in

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the garden. And then when I listen back on the recording,

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when I go to edit it, it's practically non existent.

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So I think what happens is my ears become a

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little bit more sensitive when I'm making a recording because

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I so want everything to be quiet for you. But

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you know, I could wait all day to make this

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recording and not do it, And if I waited till

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they'd finished, I might be a bit too tired to

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do anything, because you know, I go to bed at

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ten pretty much by six o'clock, I'm kind of done

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for the day. Really, you know, there's not a lot

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because I wait, I get up at that four or

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five in the morning. So yeah, if I'm going to

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make a recording, it needs to be in the morning

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or in the afternoon. Really couldn't do anything this morning

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because there was a lot of a lot of banging

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going on. But it seems to quietend down a little bit.

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So that's why I'm doing this. Yeah, Okay, just it's

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either do it with some background sound or not do

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it at all. I figured it's better just to do

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it with background sound. You may disagree with me. I'm

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beginning to disagree with me as well. Okay, what I

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thought i'd do just give you an update. What's happening

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with me, Well, I watched the boxing on at the weekend.

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I didn't. It's weird. Oh okay, I'm gonna do the

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thing things I need to do that my three my

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three thing imageigs that are going to start doing one

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thing I'm grateful for, one thing we forgive, and one

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thing we're looking forward to. So I'm going to try

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and do this if I remember every single time i'd

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do and let me boy the sleep. Okay, Now, this

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is something we can all do together if you fancy it.

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And what I noticed because we used to do sort

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of similar things to this during the meditation practice, like

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twenty five years ago when I was doing start first

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started learning meditation and try to think of something what

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difficult one. Okay, there's a thing called a Metta Bavner,

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which is where you you focus on part of it

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if you focus on people you don't know, focus on

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something you like, someone you're kind of neutral about it's loud,

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and then someone that you perhaps are in problems with.

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After doing it regularly, I run out of people I

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had problems with. But what I noticed is something that

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say it was the same people kept going back to

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the same people. So it I think it's quite natural

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to sometimes be grateful for the same thing, to maybe

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forgive the same thing, the same person, the same event,

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and maybe even be looking forward to the same thing.

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So I don't think it needs to be a different thing.

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Every day can be up to you. I mean, you

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don't enough to do it. It's not like it's not homework. Really,

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it's not really homework. Orth I will be marking. You'll

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get your exam results at the end of the week.

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So three things. I need to give it a name?

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What should I call it? Oh, now someone's got music

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playing because they're trying to block out the sound of

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the building. That's how it works around it. There's noise,

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then someone else puts some music music on, and then

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someone else will put their music on to cover up

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that music. And they were just like NonStop. But it's

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also a nice day. So people in the garden and

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listening to who knows what they're doing chatting. I know

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that I talk a lot, and I do these recordings.

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What confuses me is I see people or hear them

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outside every day talking for I was and I can't

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figure out what they got to talk about. I don't

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mean that rudely, it's just like, are they just making

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stuff up? Because it's the same people talking to each other.

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What possibles? It's like, unless you're just going to regurgitate

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the old converse, same old conversations, what are they going

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to spend hours and hours discussing. I don't know the

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fact that I do hear the same conversations, but hey,

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that's enough about me and my wonderful I don't it.

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I hear words I don't necessarily here. Yeah, I hear words.

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I remember, I said to what was that? I said,

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I went to my psychologist, just my hearing words that

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I talked to ghosts. Well, I talked to the dead.

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That's what I told my psychiatrists. It's about fifteen years

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ago or twelve years ago. Because she's like, there's other

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things going on. She thought, I said nothing wrong with me.

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She said, well, you are here to see a psychiatrist. God,

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there's more noise in the gardener who is in the

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blooming downstairs? This might be one of those recordings where

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I can't add music because there's too much background sound.

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So I said to my psychiatrist, I talked to dead

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people ghosts, really, but talk to dead people. And she said, okay, well,

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we need to keep seeing you every week. I said, okay,

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but for what I just hear for the bipolar And

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she said, sometimes with bipolar there are there's delusional thinking sometimes,

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and there's there's you know, sometimes people see things and

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hear things and whatever. I said, Well, I've always seen

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and heard things. She said, no, not literally hearing and

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seeing things, but hearing and seeing things that aren't there.

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I said, but yeah, technically, isn't that what you do

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on tear television? You're seeing things that aren't really there?

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Are they? You? What you see a for example, a dinosaur.

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Dinosaur doesn't exist and it's not really there. And she said, no,

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that's not really what I mean. I'm not about like

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in real life. You see things differently to what they are.

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But then I said, yeah, but we all do that,

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don't we, Because our eyes see things upside down, but

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our brain actually sees it the other way, turns it

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around the other way, so we're not seeing things how

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I see it anyway. She said, can we just stop this?

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I said, okay, I'm quite glad. She said why. I said, well,

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I've got no other really mildly clever things to say.

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She said, did you think that was mildly clever. I thought,

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it's a little bit, a little bit. I mean, I've

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got very limited knowledge about eyes and optical nerves and

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stuff like that. But I thought I did quite well

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all things considered. I mean, it's not like I prepared

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for it. She said, well, you did come here. I

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thought you might be in a little bit prepared. I said, yeah,

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but Edmar, can we just get back to what you

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were saying? Why you want me to come and see

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you again? She said yeah, and we need to sort

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of delve into this. You're speaking to dead people. I said, okay.

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And first all the police came around just to check

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there was nothing weird in my fridge, you know, it's

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like over the top. And so I went and saw

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her for a few weeks. I thought it was going

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to be more for the psychotherapy side of things, for

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the personality disorder, and she said, well that can wait.

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This is perhaps a bit more important. Said okay, it

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might need to change your medication. Fair enough. I just

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go along with it. And after about six weeks she

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kept saying, well what are they saying? She said, can

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you talk to dead people? Now? Said yeah, so you

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can actually do it? While you're in a room with me.

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I said, yeah, so said go on, I said, all right,

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well out loud? Well actually I did it, and he

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said out loud please, which I didn't really see the point,

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but I guess it proved to her that I was talking.

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I don't know, m so I'm talking. And after about oh,

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I don't know, five weeks of this, I'd say, she said,

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I think this can't really work out. What's going on?

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You mean you're not you're talking to them, You're not.

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There's no response, there's no it's not a communication is

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it's not a conversation. It's just you talking to them.

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So we come to the conclusion that you're not able

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to talk to dead people, that you're not talking. I said,

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I haven't talked to dead people. She said, you're not.

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I said, ah, that's where you that's where you're getting confused.

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I told you I was talking to dead people. I

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never said that. They answered me, and I was like, oooh, really,

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I think I might have wasted six weeks of her

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time to be fair for a punchline. So I'm thinking,

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what could we have? What could we have or what

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could we do? We could we go? I could look

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at a magazine. I have to go to the pharmacy

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and get my prescription, but I don't want to go.

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I really don't want to don't. It's one of those things.

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I just don't like going there. Should you ever look

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at the what's a good magazine to look through? The Rake? Idler?

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Be More Cat? What's the Idler? I'm sorry, I got

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to look at this. I don't know what the Idler is?

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What is it? The Idler? It's a magazine Slowed Down,

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Have Fun, Live Well, Be More Cats, a feline philosophy

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by Catherine Hughes, Wild Thing, Rage to the Stage, the

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Fifth I've never seen this before. Slow Down, Have Fun?

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How I don't know. I'm going back. I don't really

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can't see that that would be particularly interesting to me anyway.

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Nordic Living, Nordic Living, Nordic Living, that's so a look

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the world's best magazine about Nordic design. Ooh, I don't

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really know what that is. It's basically just decor home design.

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It looks nice, but it's not more. I can tell you.

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There's lots of lovely pictures. That's pretty much it. Lots

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of pictures. They're all nice. Yeah, they're just nice pictures,

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so that's kind of it's visually nice, but perhaps not

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a good verbal description, or just my lack of being

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able to describe things. Maybe, uh, let's have a look.

231
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Complete Guide to Slow Living that looks like a good thing.

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Second edition, The Complete Guide to Slow Living. Reconnect with nature,

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step outside to boost your mental health, embrace mindfulness, learn

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to be present and live in a moment. The problem

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this is I feel a bit guilty making fun of it,

236
00:18:52.839 --> 00:18:54.960
but hey, lets you see what's in it. It might

237
00:18:55.000 --> 00:18:59.240
be interesting. It's a kind of magazine that I'd probably

238
00:19:00.599 --> 00:19:05.839
dip into to be fair. Complete guy to slow live in?

239
00:19:06.519 --> 00:19:10.920
Slowly does it? What does your day look like? Do

240
00:19:10.960 --> 00:19:14.079
you hit the snooze button on your alarm clock only

241
00:19:14.160 --> 00:19:16.640
to wake up late and have the grab breakfast on

242
00:19:16.720 --> 00:19:20.480
the goat spend a busy day stressing as you tried

243
00:19:20.480 --> 00:19:22.759
to tick off things on a never ending to do

244
00:19:22.880 --> 00:19:25.960
list and rush home only to get a few moments

245
00:19:26.000 --> 00:19:29.160
in front of the TV or scrolling through your phone

246
00:19:29.839 --> 00:19:35.200
before a restless nice no. And I suppose yeah, quite

247
00:19:35.240 --> 00:19:39.039
a few people maybe have that, especially having to travel

248
00:19:39.079 --> 00:19:42.279
if you travel to work. I've known people that spend

249
00:19:42.319 --> 00:19:46.240
like two hours travel each way doesn't leave a lot

250
00:19:46.279 --> 00:19:49.039
of time for anything else? Does it during the week? Anyway?

251
00:19:52.519 --> 00:19:58.599
What is slow living? Life in the slow lane? Curative

252
00:19:58.759 --> 00:20:03.359
calm A guide to decorate and furnishing a home that

253
00:20:03.559 --> 00:20:09.240
you can flourish in. That is something that I could

254
00:20:09.319 --> 00:20:13.880
really do with. Because I'm just My flat is not

255
00:20:14.079 --> 00:20:18.599
visually pleasant, mean so Old argues because all the walls

256
00:20:18.599 --> 00:20:23.240
are covered in mirrors, which is rude. A stitching time.

257
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Embrace mindfulness, Declutter your life, declutter your brain. Invest in

258
00:20:29.559 --> 00:20:34.039
your relationships. I don't have any of them. Declutter your brain.

259
00:20:36.079 --> 00:20:38.359
How to Okay, let's have a look at this one.

260
00:20:39.519 --> 00:20:43.680
How to? Oh it's a number, page sixty six. Okay,

261
00:20:43.799 --> 00:20:46.079
let's go. I thought that would click me straight to

262
00:20:46.160 --> 00:20:49.160
the page, but it's not. So let's go straight through

263
00:20:49.200 --> 00:20:58.119
to page sixty six. Sixty six, sixty six. Declut your brain.

264
00:20:59.440 --> 00:21:07.079
So it's here. We are in undated. I couldn't say

265
00:21:07.119 --> 00:21:10.640
the word in ununated with information these days and their

266
00:21:10.640 --> 00:21:13.640
brains are busy and never so, how can we lighten

267
00:21:13.720 --> 00:21:21.480
a load? Listen to Juicy JJ's podcast During Anyone's ever

268
00:21:21.519 --> 00:21:25.799
gonna mention me? Ever, it's like, can we be doing

269
00:21:25.839 --> 00:21:31.839
this for yeah, centuries now. And if you if you

270
00:21:31.960 --> 00:21:37.720
go onto online right and look up the top sleep podcasts,

271
00:21:38.039 --> 00:21:44.079
mine never comes up never, and it's always the same

272
00:21:44.839 --> 00:21:49.319
list every single time. And these are like it's they

273
00:21:49.400 --> 00:21:52.279
just they copy, they copy each other, so they don't

274
00:21:52.279 --> 00:21:55.279
actually no one seems to do any research and they

275
00:21:55.359 --> 00:22:04.720
just copy the same list. So for their best sleep podcasts. Okay,

276
00:22:05.319 --> 00:22:13.720
here we go. So which is the first one, time out,

277
00:22:14.079 --> 00:22:20.599
Time out best sleep podcasts? Here we go. I'm not

278
00:22:20.599 --> 00:22:23.400
going to read them out. The first one same as

279
00:22:23.519 --> 00:22:35.559
always is and same, same, same, same. It's just the

280
00:22:35.599 --> 00:22:39.720
same list every single year. In fact, they probably haven't

281
00:22:39.799 --> 00:22:43.240
changed that page. When did they do this page is

282
00:22:43.240 --> 00:22:48.000
they've got a date on it Tuesday tenth of January

283
00:22:48.000 --> 00:22:53.119
twenty twenty three. Okay, so that's two years old. Just

284
00:22:53.279 --> 00:22:59.119
update it. Where's mine? I mean, it's got to be

285
00:22:59.440 --> 00:23:09.680
fairly up there. For the thing is people cry someone

286
00:23:09.720 --> 00:23:13.799
that's never sort of they're never going to discover me

287
00:23:15.160 --> 00:23:17.319
necessarily because I just see these and at to go

288
00:23:17.400 --> 00:23:21.559
there and there's nothing. You know, I'm not laying down

289
00:23:21.640 --> 00:23:23.680
how good they are, because I'm sure they're really brilliant

290
00:23:23.680 --> 00:23:26.480
as well as well as mine I'm sure they're really good,

291
00:23:26.480 --> 00:23:31.799
but they just don't and I go to a different

292
00:23:31.799 --> 00:23:37.200
place now. So this is sleep Foundation dot org. Okay, yep,

293
00:23:37.599 --> 00:23:45.160
same ones, same ones, same ones. Don't mention me? Why

294
00:23:45.160 --> 00:23:53.680
don'ty mention me? I'm oh, I'm I'm nice. Why can't

295
00:23:53.680 --> 00:23:59.720
they love me as well? It's not fair. J virras

296
00:23:59.759 --> 00:24:03.440
Some is a writer, editor, and wellness coach. She holds

297
00:24:03.440 --> 00:24:07.200
a bachelors of Science in psychology and master's degree in

298
00:24:07.279 --> 00:24:14.000
both writing and public policy. Jay, please could I be

299
00:24:14.039 --> 00:24:18.400
on the list? Please? Maybe you can contact her? It's

300
00:24:18.839 --> 00:24:23.920
the Sleep Foundation dot org. Her details, let's say, Look,

301
00:24:24.359 --> 00:24:28.000
you can contact her, seriously, it's I don't know if

302
00:24:28.039 --> 00:24:32.640
it's a oh no, just learn about the editorial team,

303
00:24:32.960 --> 00:24:37.680
j J. No doesn't give you a There must be

304
00:24:37.720 --> 00:24:46.039
a way to contact the website. It probably is. So yeah,

305
00:24:46.079 --> 00:24:50.960
I'm not on that list at all. I just don't know.

306
00:24:51.759 --> 00:24:55.039
So that's perhaps you can contact them, ask them to

307
00:24:55.039 --> 00:24:59.400
put them on the list or recommend me. Sleepfoundation dot org.

308
00:25:00.160 --> 00:25:03.839
The first one I looked at Timeout, So that's Timeout

309
00:25:03.839 --> 00:25:10.119
dot com. The next one very well Mined dot com.

310
00:25:10.319 --> 00:25:13.319
The eight the best eight podcasts that will help you

311
00:25:13.400 --> 00:25:24.759
sleep very well mined dot com. Okay, same list, same people,

312
00:25:25.039 --> 00:25:33.759
same yep, same ones, same ones, same ones, same yep.

313
00:25:34.200 --> 00:25:38.400
Exactly the same list as the others. So they haven't

314
00:25:38.440 --> 00:25:42.920
really done any It's just they're just copying and pasting,

315
00:25:43.000 --> 00:25:46.359
copying what other websites have put. And that's a shame

316
00:25:46.440 --> 00:25:50.319
because we all know I'm the top of the list.

317
00:25:52.000 --> 00:25:55.359
Maybe not, but we all know that. Well. I like

318
00:25:55.440 --> 00:26:03.680
to think that I'm somewhere, somewhere, just somewhere, so very well,

319
00:26:04.440 --> 00:26:10.640
verywellmined dot com and the person this was Tokatu Me

320
00:26:11.359 --> 00:26:16.920
Tokatumu ol World for Oil, and that was the person

321
00:26:16.960 --> 00:26:21.680
who wrote that one. I mean, it's just the same list,

322
00:26:21.720 --> 00:26:30.640
probably just presented a little bit different. I don't know, really,

323
00:26:31.039 --> 00:26:35.640
I don't know what to make of it. Tokatumu has

324
00:26:35.680 --> 00:26:40.039
been multimedia storyteller for the last four years. Her expertise

325
00:26:40.119 --> 00:26:45.640
focuses primarily primarily on mental wellness and women's health topics.

326
00:26:46.799 --> 00:26:53.880
So I'm thinking, okay, right, So I don't know. So

327
00:26:54.000 --> 00:26:58.079
that's that one. What's the next one? The NHS Sleep

328
00:26:58.160 --> 00:27:03.839
Clinic Alternative best sleep Clinic alternative. So let's see what

329
00:27:03.880 --> 00:27:12.240
does this come up? With rapid sleep tests. There's anything. Nope,

330
00:27:12.240 --> 00:27:15.000
it's not even anything about podcasts on there, So why

331
00:27:15.079 --> 00:27:23.680
is that even coming up? Weird? Weird fall asleep faster.

332
00:27:25.720 --> 00:27:30.839
So I've got best sleep podcasts, and I'm getting stuff

333
00:27:30.920 --> 00:27:35.079
from health clinics, which is to do with helping to sleep,

334
00:27:35.119 --> 00:27:38.799
but it's got nothing to do with podcasts. Shall I

335
00:27:38.839 --> 00:27:43.400
put most? Okay, if I just go to I'll click

336
00:27:43.440 --> 00:27:48.359
through that feedspot dot com. So this is the twenty

337
00:27:48.400 --> 00:27:53.640
five best sleep science podcast in twenty twenty five. I

338
00:27:53.839 --> 00:27:57.440
probably wouldn't consider myself, but we wouldn't put the word

339
00:27:57.559 --> 00:28:05.720
science together with my name, okay, so fair enough. These

340
00:28:05.759 --> 00:28:13.000
are more oh so it's more talking about things rather

341
00:28:13.079 --> 00:28:18.279
than just waffling on. So it's a very different list.

342
00:28:20.200 --> 00:28:26.359
But I'm not on there. I'm not on there. This

343
00:28:27.400 --> 00:28:32.000
looks see you never know, there's always a possibility. Nope, nope.

344
00:28:32.240 --> 00:28:33.839
I thought I just have a little look. You never know,

345
00:28:33.960 --> 00:28:38.240
I might might sneak in there somewhere, right, So come

346
00:28:38.240 --> 00:28:48.240
out of that one Slumber Studios. Nope, that's the actual podcast,

347
00:28:48.319 --> 00:28:53.279
So come out of that. Oh no, okay. Always got

348
00:28:53.400 --> 00:29:01.279
quite a few different shows. Sleep Advisor, sleep Advisor, Flee,

349
00:29:01.680 --> 00:29:07.480
sleepadvisor dot Org. The ten best sleep podcasts according to

350
00:29:07.640 --> 00:29:19.160
a sleep x pert, Nope, I'm not on there. Oh on.

351
00:29:21.799 --> 00:29:26.880
So Sasha Lewis is a staff writer for sleep Advisor.

352
00:29:27.359 --> 00:29:29.519
Lewis is happy that she's able to combine her love

353
00:29:29.559 --> 00:29:38.920
of sleep with her love of writing. So nineties of

354
00:29:39.160 --> 00:29:43.279
feedspot dot com. So that other one was sleep advisor

355
00:29:43.279 --> 00:29:48.359
dot org. The next one is feedspot dot com ninety

356
00:29:48.519 --> 00:29:52.200
best sleep podcast you Must follow in twenty twenty five.

357
00:29:53.759 --> 00:29:55.680
Now I would think I'd be in at least a

358
00:29:55.759 --> 00:30:01.160
top ninety. This is April twenty fourth, twenty twenty five.

359
00:30:01.839 --> 00:30:05.920
I really do believe I would be in at least

360
00:30:05.960 --> 00:30:15.480
the top ninety. Maybe I'm just being you know, delusional, possibly,

361
00:30:15.839 --> 00:30:34.200
but hey number one, Nope, two, note, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty,

362
00:30:34.480 --> 00:30:39.160
twenty two, twenty three, twenty four, twenty five, twenty six,

363
00:30:39.359 --> 00:30:43.920
twenty seven, twenty eight, twenty nine, thirty, thirty one, thirty two,

364
00:30:44.119 --> 00:30:46.839
thirty three It's not looking good, is it? Thirty four,

365
00:30:47.039 --> 00:30:51.119
thirty five, thirty six, thirty seven, thirty eight, thirty nine,

366
00:30:51.319 --> 00:30:56.039
forty forty one, forty two, forty three forty four, forty five,

367
00:30:56.160 --> 00:31:00.680
forty six, forty seven, forty eight, forty nine, fifty fifty one,

368
00:31:00.839 --> 00:31:05.200
fifty two, fifty three, fifty four, fifty five, fifty six,

369
00:31:05.319 --> 00:31:08.960
fifty seven, fifty eight, fifty nine, sixty. So I'm not

370
00:31:09.039 --> 00:31:19.079
even in the top sixty now I'm not gonna okay,

371
00:31:19.119 --> 00:31:25.400
it's yeah anyway. Sixty one, sixty two, sixty three, sixty four,

372
00:31:25.559 --> 00:31:31.960
sixty five, sixty eight, sixty nine, seventy, seventy one, seventy two,

373
00:31:32.119 --> 00:31:37.240
seventy three, seventy four, five, seventy six, seventy seven, seventy eight,

374
00:31:37.359 --> 00:31:44.680
seventy nine, eighty eighty one, eighty two, eighty three, show

375
00:31:44.799 --> 00:31:50.440
more request Okay, they want to actually in order to

376
00:31:50.480 --> 00:32:00.680
meet to get more I after contact them. Really, I'm

377
00:32:00.799 --> 00:32:08.039
just going down. So yeah, I'm not I'm not in

378
00:32:08.079 --> 00:32:12.759
the top sixty. I'm not in the top eighty two.

379
00:32:17.279 --> 00:32:23.839
And this is feedspot dot com or podcast dot feedspot

380
00:32:23.880 --> 00:32:29.720
dot com. Okay, So seventeen best sleep podcast to get

381
00:32:29.799 --> 00:32:34.319
full Night's Rest two twenty four review. This has develop

382
00:32:34.440 --> 00:32:37.799
goodhabits dot com. So let's have a look on my

383
00:32:37.799 --> 00:32:42.200
own this one. Am I anywhere? I'm beginning to wonder

384
00:32:42.240 --> 00:32:46.799
whether or not I actually exist. So seventeen best sleep

385
00:32:46.839 --> 00:32:56.039
podcasts to get full night's rest two twenty four one nope,

386
00:32:56.400 --> 00:33:04.799
two nope, although to be fair, I know three nope

387
00:33:05.039 --> 00:33:11.920
became same old ones, four, same old ones. Five I've

388
00:33:11.960 --> 00:33:21.680
not heard that one before. Six nope, seven nope, eight nope,

389
00:33:22.079 --> 00:33:35.559
nine nope, ten nope, eleven note twelve, thirteen, fourteen, fifteen, sixteen.

390
00:33:35.680 --> 00:33:39.000
So I'm not on that list either. So that's develop

391
00:33:39.119 --> 00:33:43.319
Goodhabits dot Com. This is not the best advert for myself,

392
00:33:43.400 --> 00:33:47.359
is it really? Oh well, I'm just interested because it

393
00:33:47.440 --> 00:33:51.240
just makes me wonder why I'm not after all these

394
00:33:51.319 --> 00:33:55.319
years as I been doing a long time now, Bearing

395
00:33:55.359 --> 00:33:59.440
in mind, i'd understand that if I was getting like

396
00:34:00.039 --> 00:34:03.519
fifty or sixty listens a day, or a couple of

397
00:34:03.599 --> 00:34:08.400
hundred listeners a day. But it's going quite well, I

398
00:34:08.440 --> 00:34:14.119
think generally for a little podcast, and I wouldn't be

399
00:34:14.239 --> 00:34:20.159
at least noticed. I don't tell me they've got they're

400
00:34:20.199 --> 00:34:25.599
doing a lawn mower. They literally just did the lawn

401
00:34:25.639 --> 00:34:30.119
at the weekend, now doing it again. Oh bless them.

402
00:34:30.360 --> 00:34:35.079
So this is pod Bible mag I think what it

403
00:34:35.119 --> 00:34:39.320
is is, with so many people around here, they have

404
00:34:39.400 --> 00:34:46.719
to have have to have sound. They cannot have silence,

405
00:34:47.199 --> 00:34:51.159
not for a second. And I don't. I mean, I

406
00:34:51.159 --> 00:34:53.880
don't know if I've ever been like that. Maybe I've

407
00:34:53.920 --> 00:35:02.679
always enjoyed peace. Yeah, really I preferred and I do.

408
00:35:02.800 --> 00:35:06.880
I like listening to music and listening to audio books

409
00:35:06.920 --> 00:35:09.920
and stuff like that, but I also like to just

410
00:35:13.159 --> 00:35:19.760
you know, just sit there kind of meditative. So Podpod,

411
00:35:20.039 --> 00:35:26.800
biblemag dot com. I'm not on that list either. Metro

412
00:35:27.679 --> 00:35:31.400
Metro dot co dot UK ten of the best podcasts

413
00:35:31.400 --> 00:35:36.119
for Sleep, so this was okay, this is up to

414
00:35:36.199 --> 00:35:41.000
date August sixteen, twenty twenty one, so they didn't see

415
00:35:41.000 --> 00:35:44.480
the need to update that then, although there was a

416
00:35:44.519 --> 00:35:48.119
really funny picture of a dog sitting on a on

417
00:35:48.159 --> 00:35:52.360
their mummy both of sleep, so that's nice. The only

418
00:35:52.400 --> 00:35:54.719
way Vinnie does that is if I'm asleep, he will

419
00:35:55.039 --> 00:35:57.119
cuddle up to me, but won't do it if I'm

420
00:35:57.159 --> 00:36:03.039
awake for some reason. Right, yep, I'm not anywhere anywhere

421
00:36:03.039 --> 00:36:11.159
near on that list. Sleep Society dot com dot AU.

422
00:36:11.599 --> 00:36:17.280
So that's an Australian website, Sleep Society dot com dot

423
00:36:17.880 --> 00:36:23.559
or or au forty plus bed podcast for sleep to

424
00:36:23.960 --> 00:36:29.199
boring and good. So this is a sleep society in Australia.

425
00:36:29.719 --> 00:36:42.199
One's normal two, three, four, nothing, five six seven Nope nope, eleven, twelve, thirteen, fourteen, fifteen, SNPE, eighteen,

426
00:36:42.800 --> 00:36:51.800
twenty nineteen n s Nope, nope, nope, nope, nope, nope nope,

427
00:36:52.079 --> 00:37:00.679
twenty nine nothing, thirty, thirty three, thirty four no five,

428
00:37:00.960 --> 00:37:10.079
phase six, the seven, thirty eight, thirty nine, forty forty one,

429
00:37:11.039 --> 00:37:17.360
forty two, forty three, forty four, forty five, forty six,

430
00:37:17.639 --> 00:37:26.639
forty seven, forty eight Nope, now so forty nine plus,

431
00:37:27.079 --> 00:37:32.480
So they only went up to forty eight, okay, which

432
00:37:32.559 --> 00:37:36.039
to me means that they could have put mind in

433
00:37:36.079 --> 00:37:38.840
at the end if they could only find forty eight.

434
00:37:38.880 --> 00:37:52.840
Why not? So comprehensive human created podcast a database? What

435
00:37:53.039 --> 00:37:58.519
is this? Some people weird? Oh, this is feed spot.

436
00:37:58.880 --> 00:38:03.320
It's the same feeds spot podcast dot feedspot dot com.

437
00:38:03.639 --> 00:38:07.760
It's the same list, unless it's a different date April

438
00:38:07.800 --> 00:38:10.639
twenty fourth. Yeah, it's the same. It's the same one,

439
00:38:10.719 --> 00:38:12.800
isn't it. Because then at the end it says you've

440
00:38:12.800 --> 00:38:15.719
got to ask to go to further. Okay, fair enough,

441
00:38:16.519 --> 00:38:19.639
so I've already done that one. Come out of there.

442
00:38:23.039 --> 00:38:29.000
Health line, Healthline dot com. This is eighteenth of April

443
00:38:29.320 --> 00:38:36.639
eighteenth of September two thy twenty four seven podcasts for

444
00:38:36.840 --> 00:38:44.800
sleep and Sleep Science twenty twenty one. Okay, maybe they

445
00:38:44.840 --> 00:38:50.280
updated it in September last year healthline dot com. So

446
00:38:50.360 --> 00:38:52.119
let's have a look at this one. If I'm on

447
00:38:52.159 --> 00:38:56.679
this one, it makes you wonder, how does anyone even

448
00:38:56.760 --> 00:39:01.960
find me? How am I found? Because I'm not listed anywhere.

449
00:39:02.079 --> 00:39:04.320
No one's it's like no one online talking about me.

450
00:39:04.400 --> 00:39:08.280
I'm just like, it's like I don't exist. I can't.

451
00:39:08.320 --> 00:39:10.480
I say that in a funny way, but I'm just wondering,

452
00:39:10.519 --> 00:39:14.320
like I'm I'm people's dirty little secret. Just like, don't

453
00:39:14.320 --> 00:39:17.280
tell anyone I listen to this weird day he's he's

454
00:39:17.280 --> 00:39:20.880
from England, but he's strange. But you know, it's like,

455
00:39:20.920 --> 00:39:24.280
don't tell anyone I listen to him. There's no I'm

456
00:39:24.320 --> 00:39:30.360
not on there at all. Ah. It's such a shame.

457
00:39:31.280 --> 00:39:33.159
That really make my day. If I was on one

458
00:39:33.199 --> 00:39:46.800
of these bedtime and sleep podcast Audible Now, okay, this

459
00:39:47.000 --> 00:39:50.000
is completely separate things. So I am on Audible, but

460
00:39:50.039 --> 00:39:52.679
it doesn't seem to work for some reason. So let's

461
00:39:52.679 --> 00:39:57.639
say look at the next one. This is real simple

462
00:39:57.880 --> 00:40:02.960
dot com for teen sleep podcast that will have you

463
00:40:03.119 --> 00:40:07.199
nodding off in minutes, and already know before I start

464
00:40:07.199 --> 00:40:22.039
it's going to be the same old ones YEP one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen,

465
00:40:22.760 --> 00:40:29.639
same same. They're not looking into it. It's it's just

466
00:40:30.079 --> 00:40:32.079
I mean, I guess it's copy and paste of ding

467
00:40:32.079 --> 00:40:38.760
their own little blurb, probably just used you know, AI

468
00:40:38.880 --> 00:40:41.199
to put it together. But it's like it's just the same.

469
00:40:41.480 --> 00:40:43.239
In fact, I could do this if I could just

470
00:40:43.280 --> 00:40:50.280
put if I go to okay, here we go. If

471
00:40:50.360 --> 00:40:53.559
I get that title fourteen bedtime podcast or a boy

472
00:40:53.679 --> 00:40:57.960
to Sleep, I go to chat ebt okay, and I'll

473
00:40:58.039 --> 00:41:03.119
just put that. I'll copy and pasted that. Here's a

474
00:41:03.159 --> 00:41:08.599
created list of fourteen See it's bringing me up, but

475
00:41:08.760 --> 00:41:14.119
it's gonna because I'm they know who I am. If

476
00:41:14.119 --> 00:41:17.400
I let's say, if I can do it, let's let's

477
00:41:17.440 --> 00:41:20.760
get out of there, let's do it use a different one.

478
00:41:22.360 --> 00:41:28.320
Boo boo boo boo. Okay, if I try and do

479
00:41:28.679 --> 00:41:37.960
a private window chat GP two. So I wonder if

480
00:41:38.000 --> 00:41:40.679
I can use it in a private window about logging in? Yeah,

481
00:41:40.679 --> 00:41:43.119
I can so if I do that, so I'm not

482
00:41:43.159 --> 00:41:47.119
logged in now. Private window. Here's a list see straightaway

483
00:41:47.159 --> 00:41:50.480
doesn't doesn't include me. This is chat, this is my

484
00:41:50.559 --> 00:42:04.360
best friend chat GPT so one, two, three, four, five, six, seven, eight, nine, ten.

485
00:42:08.960 --> 00:42:17.920
I'm going to add what about why haven't you you

486
00:42:18.159 --> 00:42:31.360
mentioned Jason? Ah, you're actually probably talking about Jason's bedtime stories.

487
00:42:32.039 --> 00:42:35.159
There's those answer there. It's a private window, so it

488
00:42:35.159 --> 00:42:38.440
doesn't know who I am. The podcast, Well it might do,

489
00:42:38.559 --> 00:42:41.519
I don't know, might be just playing with me. The

490
00:42:41.639 --> 00:42:44.079
podcast has gained a bit of a cult following for

491
00:42:44.159 --> 00:42:48.559
its incredibly soothing, almost hypnotic style. My bad for a

492
00:42:48.639 --> 00:42:56.239
missing It. Jason has this wonderfully low key voice for

493
00:42:56.400 --> 00:42:59.960
lone listeners to sleep. The stories themselves are often about

494
00:43:00.159 --> 00:43:08.760
ordinary everyday to be fair, the bedtime stories. So the

495
00:43:10.239 --> 00:43:12.320
I was hoping that I let me boyd the sleep

496
00:43:12.320 --> 00:43:21.639
would come up any others and he I was, I

497
00:43:21.800 --> 00:43:23.679
meant for me. There's given me a lot a lot

498
00:43:23.719 --> 00:43:29.119
of other ones from other people. So I'm doing something

499
00:43:30.079 --> 00:43:35.559
not right with this whole thing, because even chat GPT

500
00:43:35.800 --> 00:43:42.639
is not finding me, it's not recommending me, which is

501
00:43:42.639 --> 00:43:49.840
weird considering how much time I spend on there not

502
00:43:49.960 --> 00:43:52.800
making images, helping to make images and posts and stuff

503
00:43:52.840 --> 00:43:55.599
and ideas and stuff. And it's got a lot of

504
00:43:55.599 --> 00:43:59.719
information about me that it can share with other people. Really,

505
00:44:00.679 --> 00:44:05.119
So you know, for example, if I go, tell me

506
00:44:05.639 --> 00:44:15.159
about Jason Newland. So this is on the private window. Ah,

507
00:44:15.599 --> 00:44:19.960
Jason Newland. He's the creator of well known podcasts here

508
00:44:20.000 --> 00:44:31.320
called Sleepy Time, Sleepy Time, Wow, I've never done a

509
00:44:31.360 --> 00:44:35.679
recorder called Sleepy Time, and is widely recognized in this

510
00:44:35.760 --> 00:44:40.840
sleep podcast world for his relaxing and somewhat unconventional approach

511
00:44:40.880 --> 00:44:45.679
to helping people fall asleep. I'll go with that unconventional

512
00:44:46.639 --> 00:44:50.119
debit nor unlack me, which isn't necessarily a good thing,

513
00:44:50.199 --> 00:44:57.400
is it? Here's what makes Jason Newland's podcast stand out. Yes,

514
00:44:57.440 --> 00:45:00.199
this is a very ego driven recording, isn't it. You're

515
00:45:00.280 --> 00:45:06.320
right focus on sleep and relaxation. The Sleepy Time podcast.

516
00:45:07.239 --> 00:45:10.719
One of his most popular works is the Sleepy Time podcast,

517
00:45:12.639 --> 00:45:15.480
where he speaks in a very sooth and sometimes almost

518
00:45:15.519 --> 00:45:20.400
monotonous time. I have never spoken in a monotonous tone ever,

519
00:45:22.039 --> 00:45:25.760
reading soft, slow stories or just chatting about ordinary things

520
00:45:25.760 --> 00:45:29.159
in a way that's non intrusive. The idea is to

521
00:45:29.159 --> 00:45:32.360
create an environment where your mind can gently fade away

522
00:45:32.840 --> 00:45:37.119
into sleep without any existing twists or turns. Why it

523
00:45:37.199 --> 00:45:40.280
works his work, His voice itself has a calm and

524
00:45:40.360 --> 00:45:47.159
almost hypnotic effect, and the patient of his delivery ensures

525
00:45:47.239 --> 00:45:52.000
that you're not mentally engaged enough to stay alert. How rude.

526
00:45:52.800 --> 00:45:57.320
I'm very entertaining and very enjoyable and very exciting to

527
00:45:57.400 --> 00:46:00.360
listen to. At least that's what I thought I was.

528
00:46:02.440 --> 00:46:07.119
Jason's competition is gentle and simple stories. Jason's content is

529
00:46:07.159 --> 00:46:17.519
often very simplistic and repetitive. There's nothing there's nothing simplistic

530
00:46:17.599 --> 00:46:25.000
about what I do. This is high level psychological technology

531
00:46:26.039 --> 00:46:39.000
being put into process. This is high level psychological technology.

532
00:46:39.800 --> 00:46:47.039
I use high level psychological technology. And to call me repetitive,

533
00:46:50.519 --> 00:46:54.559
which can be ideal for sleep. Rather than complex narrative,

534
00:46:54.639 --> 00:46:57.920
What do you mean? Everything I do is complex, they say,

535
00:46:57.960 --> 00:47:03.320
and I'm really simple and eat Rather than complex narratives,

536
00:47:03.400 --> 00:47:05.480
his stories might just be about a walk in the

537
00:47:05.559 --> 00:47:09.239
park or a description of the weather. The point is

538
00:47:09.320 --> 00:47:12.280
to lull the listener into a RESTful state without challenging

539
00:47:12.320 --> 00:47:17.559
their thoughts. Brilliant, I mean, they might as well call

540
00:47:17.599 --> 00:47:23.719
a call a podcast boring. I'll wait a minute. M

541
00:47:25.320 --> 00:47:28.199
The topics may seem trivial, but that's exactly what makes

542
00:47:28.239 --> 00:47:34.079
them perfect for sleep. They don't require any intense focus,

543
00:47:35.079 --> 00:47:40.360
So basically what they're saying is you don't need to

544
00:47:40.480 --> 00:47:47.679
use your brain to listen to me. Jason used the

545
00:47:47.800 --> 00:47:53.159
technique Great talks in a relaxed manner, often repeating phrases

546
00:47:53.239 --> 00:47:59.000
or stories, and his deliver really is incredibly slow. I

547
00:47:59.039 --> 00:48:06.480
don't walk slowly. Really, I don't think this repetition is

548
00:48:06.519 --> 00:48:09.280
meant to ease your mind. They're making out that I

549
00:48:09.360 --> 00:48:11.840
know what I'm doing. I don't know what I'm doing.

550
00:48:11.840 --> 00:48:17.119
It's like I'm doing something on purpose. This repetition is

551
00:48:17.159 --> 00:48:20.320
meant to ease your mind and lowly your stress levels,

552
00:48:20.400 --> 00:48:29.840
making it easier for you to drift off there. Oh

553
00:48:30.079 --> 00:48:38.320
BlimE me, I mean in theory, I don't know. Am

554
00:48:38.360 --> 00:48:42.400
I really boring? I know the podcast is called let

555
00:48:42.400 --> 00:48:46.159
Me Buoy to Sleep, but you know it's kind of

556
00:48:46.199 --> 00:48:50.880
ironic because I am so super exciting. So irony name

557
00:48:52.719 --> 00:48:57.639
no pressure to stay engaged. For the key aspect of

558
00:48:57.719 --> 00:49:00.840
this podcast is they don't require you to st they engaged.

559
00:49:03.320 --> 00:49:05.199
Why would I not want you. I want people to

560
00:49:05.280 --> 00:49:08.840
listen to what I'm saying. This is my life. What

561
00:49:08.920 --> 00:49:10.840
do you think I want people to fall asleep listening

562
00:49:10.880 --> 00:49:19.119
to me? What? Jason's tone and approach are non demanding. No,

563
00:49:19.320 --> 00:49:23.559
I didn't mind attention. That's fair enough. It is non demanded.

564
00:49:23.639 --> 00:49:26.280
It's supposed to be, so it's totally okay if you

565
00:49:26.360 --> 00:49:35.639
zone out whilst listening. I never said that. I might

566
00:49:35.760 --> 00:49:38.679
say it in the hypnosis stuff, but I never give

567
00:49:38.719 --> 00:49:44.880
anyone permission to fall asleep in this give permission, I know,

568
00:49:44.920 --> 00:49:56.400
it's ridiculous. And accessibility, Jason has built a loyal following

569
00:49:56.920 --> 00:50:01.199
because of how accessible his content is. His podcasts are

570
00:50:01.239 --> 00:50:05.440
available on multiple platforms, and he's known for being very

571
00:50:05.519 --> 00:50:10.280
open and welcoming in his approach to sleep, offering free

572
00:50:10.360 --> 00:50:14.639
content for anyone in need of help falling asleep. That's fair,

573
00:50:14.760 --> 00:50:22.920
I think, and the approach is casual and authentic. Jason's

574
00:50:22.960 --> 00:50:28.880
style is often described as very often by who me?

575
00:50:29.039 --> 00:50:33.639
Probably no one's ever said a word about me online.

576
00:50:33.719 --> 00:50:39.199
It's like search, it's nothing. If you put my name

577
00:50:39.239 --> 00:50:42.800
in into Google, all you're going to get really is

578
00:50:44.159 --> 00:50:50.000
my stuff that I've posted online. There's nothing about me, No, reviews.

579
00:50:50.239 --> 00:50:55.480
No one's recommended me nothing. It's literally just what I've put.

580
00:50:58.119 --> 00:51:05.719
It's completely you know, apart from posting stuff on Facebook.

581
00:51:05.960 --> 00:51:09.480
No one ever shares my stuff hardly ever on Facebook,

582
00:51:09.760 --> 00:51:12.400
So I don't build an audience up on Facebook through that,

583
00:51:13.360 --> 00:51:18.719
and I don't YouTube. I get hardly any of the moment.

584
00:51:18.760 --> 00:51:20.880
I don't get hardly any listens at all on YouTube.

585
00:51:20.920 --> 00:51:26.519
But that's a slow burner. By the way. This isn't

586
00:51:26.559 --> 00:51:28.480
me moaning, by the way, and it might seem like

587
00:51:28.519 --> 00:51:32.960
it is, but it's not really. But it's almost like

588
00:51:33.800 --> 00:51:37.039
people come across me. You come over me by accident,

589
00:51:38.760 --> 00:51:45.719
and I like to think it was a happy accident,

590
00:51:50.440 --> 00:51:58.400
but it's like, you know, I have been told that

591
00:51:58.599 --> 00:52:01.440
some people have been recommend did from groups and stuff

592
00:52:01.480 --> 00:52:04.519
like that to come find me and check me out,

593
00:52:04.639 --> 00:52:09.360
which is brilliant. I really appreciate that. But really, if

594
00:52:09.400 --> 00:52:12.760
you search my name in Google, you won't find anything

595
00:52:12.800 --> 00:52:18.079
but my podcasts, my website, my YouTube channel, my Facebook page.

596
00:52:18.559 --> 00:52:22.519
So about it. But because I've got lots of podcasts

597
00:52:22.639 --> 00:52:25.159
and I'm on every single platform, there's quite a few

598
00:52:25.280 --> 00:52:29.320
things to search, but there won't be anything. There's no

599
00:52:29.760 --> 00:52:34.800
there's no Wikipedia, page, not that I'd expect there to be.

600
00:52:34.840 --> 00:52:38.320
But my neighbor's got a Wikipedia page because he was

601
00:52:38.320 --> 00:52:42.360
in a band in the sixties. Literally my next practically

602
00:52:42.400 --> 00:52:45.039
my next door neighbor. He was in a band, in

603
00:52:45.079 --> 00:52:49.719
a famous band in the sixties. He's got his own

604
00:52:49.719 --> 00:52:55.960
Wikipedia page. It's not fair. He's now like eighty I

605
00:52:55.960 --> 00:53:05.599
think eighty eighty one, So I'm so jealous. I wish

606
00:53:05.639 --> 00:53:12.199
I was eighty one. I just find it weirds. I

607
00:53:12.199 --> 00:53:16.960
wonder how do people even find me because there's no promotion,

608
00:53:17.039 --> 00:53:22.599
there's no advertising. The Google doesn't really seem to promote me.

609
00:53:24.599 --> 00:53:28.880
I think I just haven't got the algorithms correct. I

610
00:53:28.920 --> 00:53:34.440
think that might be what it is. And then oh, blimey,

611
00:53:34.679 --> 00:53:36.880
I said, blimey. I don't normally say BlimE me. I'm

612
00:53:36.880 --> 00:53:45.199
sure I don't. I buy away Q and A Friday's Friday.

613
00:53:46.239 --> 00:53:50.159
If you've got any questions, please go to my Facebook group,

614
00:53:51.679 --> 00:53:56.239
Jason Newland's Boring Group, or you can go to my

615
00:53:56.280 --> 00:53:59.079
website Jason Newland dot com and feel a little form

616
00:53:59.159 --> 00:54:02.039
in there, and I will mention your name when I

617
00:54:02.199 --> 00:54:09.119
answer the question. On fre Day, it's gone quiet. There's

618
00:54:09.159 --> 00:54:15.719
no building work. The penguins outside. The seagulls rather, yeah,

619
00:54:15.840 --> 00:54:18.719
seagulls a better word. The seagulls aren't screaming outside, so

620
00:54:18.760 --> 00:54:25.960
that's nice. I'll turn the music off. Rah, right, right, right,

621
00:54:26.159 --> 00:54:27.000
that's all I hear.

622
00:54:27.559 --> 00:54:28.840
Rare.

623
00:54:31.599 --> 00:54:39.400
Some of his episodes features soft soundscapes like rain and wind. Now, yeah,

624
00:54:39.440 --> 00:54:47.039
in the past, it's making it up why people love

625
00:54:47.119 --> 00:54:52.280
his podcasts related, so I'm thinking it's making it up.

626
00:54:52.320 --> 00:54:55.760
At the same time, it's adding stuff that I quite like,

627
00:54:56.679 --> 00:54:59.679
some being choosy. There's parts I don't like because that's

628
00:54:59.719 --> 00:55:03.320
just ma up, and then like the nice bits, I'm thinking, yeah,

629
00:55:03.400 --> 00:55:10.679
that must be correct. So it says relatability. Jason's voice

630
00:55:10.679 --> 00:55:14.840
feels like you're hearing from a friend who's just offering

631
00:55:14.880 --> 00:55:19.960
you a moment of peace. And I've been told that

632
00:55:20.000 --> 00:55:24.079
anyway by people who listen at low stakes. The stories

633
00:55:24.079 --> 00:55:27.400
of content are so ordinary that there's nothing to keep

634
00:55:27.440 --> 00:55:29.800
you up, just enough to help you forget the stresses

635
00:55:29.840 --> 00:55:33.960
of the day. This is my life you're talking about.

636
00:55:34.920 --> 00:55:44.000
My stories are not ordinary. We're to find him Apple podcasts, Spotify,

637
00:55:44.320 --> 00:55:48.559
Google podcasts, YouTube. There is no such thing as Google

638
00:55:48.599 --> 00:55:52.880
podcasts anymore. Didn't they get rid of it. Google podcast

639
00:55:53.000 --> 00:55:56.440
is gone. Just shows you how up to date this is,

640
00:55:56.840 --> 00:56:05.280
or how up to date I am Google Podcasts. Google Podcasts, Oh,

641
00:56:05.559 --> 00:56:13.639
is it still closed? Closed? Google podcast app will be

642
00:56:13.719 --> 00:56:18.280
discontinued in early twenty twenty four. It's being replaced by

643
00:56:18.360 --> 00:56:23.559
YouTube Music, which began offering podcasts to US users earlier

644
00:56:23.599 --> 00:56:28.920
this year. To prepare for this trendsician, Google will offer

645
00:56:29.039 --> 00:56:33.559
a migration tool that copies your Google Podcasts account over

646
00:56:34.079 --> 00:56:47.480
to YouTube Music. So yeah, yep, yep, that's it. So

647
00:56:47.599 --> 00:56:50.679
that's that's kind of where we are on net one.

648
00:56:52.559 --> 00:56:56.559
So there is no Google Podcasts anymore. Well, they've got

649
00:56:56.639 --> 00:57:06.360
they've got another message. Nope. I want to say thank

650
00:57:06.360 --> 00:57:10.480
you to Marry for your podcast, your PayPal gift. Thank you,

651
00:57:11.760 --> 00:57:15.559
I should have said at the beginning of the recording.

652
00:57:16.079 --> 00:57:19.280
So let's have a look see if there's any other ones.

653
00:57:20.719 --> 00:57:24.760
Realsimple dot com forty Is this the one that just

654
00:57:24.800 --> 00:57:34.039
went through fourteen sleep Sleep podcasts? Who er, yeah, I

655
00:57:34.079 --> 00:57:36.840
think that's the one I've already been through. So let's

656
00:57:36.840 --> 00:57:45.320
go back. Good Pods dot Com Best Sleep Podcasts twenty

657
00:57:45.400 --> 00:57:52.840
twenty five Top forty six shows. So this was April

658
00:57:52.920 --> 00:57:55.440
or thirtieth. I don't know. They probably just added the

659
00:57:55.840 --> 00:58:21.159
day's date on there. So note one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty,

660
00:58:22.000 --> 00:58:28.960
twenty one, twenty two, twenty three, twenty four, twenty five,

661
00:58:29.280 --> 00:58:37.320
twenty six, twenty seven, twenty eight, twenty nine, thirty thirty one,

662
00:58:37.719 --> 00:58:44.480
thirty two, thirty three, thirty four, thirty five, thirty six,

663
00:58:44.719 --> 00:58:51.280
thirty seven, thirty eight, thirty nine, forty forty one, forty two,

664
00:58:51.599 --> 00:58:59.119
forty three, forty four, forty five, forty six, forty seven.

665
00:59:01.119 --> 00:59:04.400
So I don't even get like I mentioned like. And

666
00:59:04.440 --> 00:59:07.960
if none of these forty seven podcasts do the job

667
00:59:09.079 --> 00:59:11.880
and you've run out of options, just try this weird

668
00:59:11.880 --> 00:59:19.119
one from Jason Newland. Ten Best Sleep Podcasts of twoy

669
00:59:19.280 --> 00:59:26.840
twenty five to lull you to sleep calms page calm

670
00:59:27.400 --> 00:59:38.519
clm sage dot com. So let's have a look so

671
00:59:38.840 --> 00:59:41.760
wonderfulm on this one. I can kind of guess to

672
00:59:41.840 --> 00:59:50.000
be fair before I start. Nope, adverts everywhere. Nope, there's

673
00:59:50.039 --> 00:59:55.360
literally a tiny little block of the whole like tiny thing,

674
00:59:55.480 --> 00:59:59.719
the whole screen. The top is just the big massive advert,

675
01:00:00.679 --> 01:00:08.280
which means I can't see the screen hardly. Wow Nope, nope, nope, nope, nope,

676
01:00:08.440 --> 01:00:12.239
six seven. I can't even look at that page. It's

677
01:00:12.320 --> 01:00:22.840
too much. Come out of there, Calm sage. Listen to sleep? Okay, nope,

678
01:00:22.880 --> 01:00:27.679
Time Time Magazine. So Time dot com best podcast to

679
01:00:27.719 --> 01:00:32.199
help you fall asleep. So this is the best podcast

680
01:00:32.239 --> 01:00:36.239
the top ten best podcasts of two fans and a

681
01:00:36.320 --> 01:00:43.920
twenty one. So yeah, I think I've already read this.

682
01:00:44.000 --> 01:00:45.280
I've gone through these before, I.

683
01:00:45.239 --> 01:01:00.840
Think, so nope, nope, nope, nope, no, no, So nothing

684
01:01:00.920 --> 01:01:08.880
there come out of Time Magazine. So I think sometimes

685
01:01:08.880 --> 01:01:11.760
they just have these pages to get people to go

686
01:01:11.800 --> 01:01:17.599
to the website. They're not invested in the content. You know,

687
01:01:17.719 --> 01:01:20.880
They've got probably millions of pages of just random stuff

688
01:01:20.960 --> 01:01:23.880
that they've just copied. I'm not saying Time Magazine, but

689
01:01:25.840 --> 01:01:28.239
I've done it myself in the past on my own website.

690
01:01:28.559 --> 01:01:31.639
Just take stuff off of other websites or other information,

691
01:01:32.639 --> 01:01:35.360
post it on a random page and you might get

692
01:01:35.400 --> 01:01:42.239
a bit of traffic. Town and Country Magazine, I don't

693
01:01:42.239 --> 01:01:43.800
want to get sued by Time Magazine.

694
01:01:43.840 --> 01:01:49.239
Do I blame me? Town and Country Magazine so townancountrymag

695
01:01:49.440 --> 01:01:55.440
dot com eleven Best Sleep Podcasts twenty twenty four, topclming

696
01:01:55.480 --> 01:02:13.400
and Meditative Podcasts one two, three, four, five, six, seven,

697
01:02:13.840 --> 01:02:26.199
eight nine ten eleven again nope, and Best Podcasts UK.

698
01:02:26.840 --> 01:02:28.960
So here's one. I might be on this. Well, I

699
01:02:29.000 --> 01:02:35.320
don't know Best Podcasts for Sleep, Relaxes, Stories, sounds and Meditations.

700
01:02:35.960 --> 01:02:41.519
This is from the fifteenth November twenty twenty four Best

701
01:02:41.679 --> 01:02:45.159
Podcasts dot co dot UK. So something look at this

702
01:02:46.760 --> 01:03:07.920
one No No two, three, four, five, six, seven, eight nine. Okay,

703
01:03:08.079 --> 01:03:16.320
not on there either. So this is the next one.

704
01:03:17.400 --> 01:03:19.360
This is weird. It is another one. This is also?

705
01:03:19.840 --> 01:03:29.920
Oh is that this is how? Okay, there's another page

706
01:03:29.920 --> 01:03:32.840
but I'm not on that one either, the same website

707
01:03:33.519 --> 01:03:38.280
weird Best podcast for Sleep. Actually got to go back

708
01:03:38.320 --> 01:03:40.639
to that. Let me have a look if I see

709
01:03:40.719 --> 01:03:48.840
categories boring. There's a category for boring. Yeah, I'm not

710
01:03:48.880 --> 01:03:59.800
on the categories. What would it be under mental well

711
01:04:00.119 --> 01:04:11.159
to a health. I think one of the problems is

712
01:04:11.400 --> 01:04:18.920
that maybe I'm just too professional. I think that might

713
01:04:18.960 --> 01:04:23.280
be getting in my way. I'm just too flip in professional,

714
01:04:24.519 --> 01:04:29.320
and it just you know, all these other podcast but

715
01:04:29.679 --> 01:04:35.920
perfect professional images and there's quite a few famous people

716
01:04:36.199 --> 01:04:40.719
do well. There's lots of famous people do podcasts, and

717
01:04:40.760 --> 01:04:45.719
it's kind of difficult to really compete. There's quite a

718
01:04:45.760 --> 01:04:50.039
few podcasts connected to radio shows as well, so you know,

719
01:04:50.079 --> 01:04:52.960
they've got millions of well hundreds of thousands, if not

720
01:04:53.039 --> 01:04:56.639
millions of listeners to the radio show that will some

721
01:04:56.880 --> 01:05:00.519
of those will go to the podcast. So I got

722
01:05:00.599 --> 01:05:05.039
good podcast listen Calm Sage, you already don't know I

723
01:05:06.480 --> 01:05:12.320
Best Sleep podcast, Town and Country, Calmer, you Karma Dash

724
01:05:12.440 --> 01:05:16.719
you dot Com eleven best Podcasts. So let's see if

725
01:05:16.719 --> 01:05:32.199
I'm on this one and no one two, three, four, five, six, seven, eight, nine, ten, noven, Okay, no,

726
01:05:32.239 --> 01:05:39.360
not on then? Oh well Apple podcasts get no, it's

727
01:05:39.400 --> 01:05:42.639
not even me BlimE me an the store four note

728
01:05:43.239 --> 01:05:51.559
audible best Sleep, can it? So let's go continue sleep Me,

729
01:05:51.960 --> 01:05:56.639
Sleep dot me Best Sleep Podcasts, so sleep dot me.

730
01:05:56.880 --> 01:06:07.400
So I look at this, So this one two, three, four,

731
01:06:07.719 --> 01:06:13.000
five six, So this is the same ones, exactly the

732
01:06:13.039 --> 01:06:20.000
same ones is on all the others. So no research

733
01:06:20.119 --> 01:06:25.480
done there unless they're just really really good podcasts, which

734
01:06:25.519 --> 01:06:27.920
I'm sure they are, but I just wonder why they

735
01:06:27.920 --> 01:06:33.079
have to keep putting the same ones because I'm jealous

736
01:06:33.800 --> 01:06:38.280
Readers Digest Canada. So it's Readers Digest dot ca a

737
01:06:38.960 --> 01:06:45.159
the best sleep podcast to doze off two. Right, it's

738
01:06:45.280 --> 01:06:50.079
not letting me go to there for some reason. I

739
01:06:50.119 --> 01:06:52.400
guess it is now it was didn't want me to

740
01:06:52.440 --> 01:07:09.239
go there one, two, three, four, five, if, six, seven, eight, nine, ten, Nope.

741
01:07:10.079 --> 01:07:12.280
You know what, I think there's a way to actually

742
01:07:12.280 --> 01:07:16.559
look at stats for podcasts. I think one of my

743
01:07:16.679 --> 01:07:21.079
one of the problems I've had, I've done too many

744
01:07:21.320 --> 01:07:26.920
different podcasts. If I had just done one podcast, you know,

745
01:07:26.920 --> 01:07:30.880
if I just started off, you know, two thousand and six,

746
01:07:32.159 --> 01:07:35.280
let be buoyed a sleep that had been my podcast,

747
01:07:35.920 --> 01:07:39.119
and I've never done nothing else, just that stuck to it,

748
01:07:39.360 --> 01:07:48.320
just talking like this for the last nineteen years. I'll

749
01:07:48.360 --> 01:07:52.400
probably be bored by now, wouldn't I imagine how any

750
01:07:52.519 --> 01:07:56.639
recordings I'd have, But there might be like a really

751
01:07:56.760 --> 01:08:01.079
massive audience. I might even get get on top ninety one.

752
01:08:01.760 --> 01:08:05.320
It's at the top list of ninety one best sleep podcasts.

753
01:08:05.400 --> 01:08:10.039
You never know. These are the top sleep podcasts for

754
01:08:10.159 --> 01:08:14.280
falling the sleep faster. This is tech Radar dot Com.

755
01:08:14.559 --> 01:08:16.840
I say, I look at this, am I on this

756
01:08:16.880 --> 01:08:32.079
one one, two, three, four, five, six, seven, eight nine

757
01:08:32.439 --> 01:08:43.800
ten Nope. And you've got Casper Casper dot com fifteen

758
01:08:43.880 --> 01:08:49.119
sleep podcasts that will help you doze off. So I

759
01:08:49.199 --> 01:09:02.960
look at this sin one two three, four, five, six, seven,

760
01:09:03.640 --> 01:09:16.279
eight nine, ten, eleven, twelve, thirty, fourteen, fifteen. Nope. I'm

761
01:09:17.640 --> 01:09:20.079
I feel like I should just start from scratch again

762
01:09:20.119 --> 01:09:28.279
because it's it's a shame. Oh oh British GQ so

763
01:09:28.880 --> 01:09:33.720
gg dot gg dash Magazine dot co dot uk. So

764
01:09:33.800 --> 01:09:36.720
let's say, well, look, maybe I'm in this one. Here

765
01:09:36.760 --> 01:09:40.279
we go. You never know. I can probably figure it

766
01:09:40.319 --> 01:09:43.279
out to be before we're going to start. Oh okay,

767
01:09:45.359 --> 01:10:02.520
So one two, three, four, five, six, seven, eight nine fine. Okay,

768
01:10:02.560 --> 01:10:09.600
So it's nothing in there sleep stories and podcasts adults. Okay,

769
01:10:09.760 --> 01:10:15.239
that's an actual podcast, sleep dot com seven Bedtime Best

770
01:10:15.279 --> 01:10:19.760
Bedtime Stories. I mean technically, I don't This isn't a

771
01:10:19.760 --> 01:10:26.119
bedtime story, is it? But one two, three, four, five

772
01:10:28.399 --> 01:10:42.960
six seven nothing? But oh wow? So yeah, I'm just

773
01:10:43.000 --> 01:10:50.560
surprised anyone's listening according to this. I don't exist. This

774
01:10:50.800 --> 01:10:56.640
is best sleep podcast. Cocoon k o k o O

775
01:10:56.880 --> 01:11:02.439
in a cocoon dot I welcome to our blog where

776
01:11:02.439 --> 01:11:08.119
we unfail the top sleep podcast of twoenty and twenty three.

777
01:11:08.960 --> 01:11:14.560
So let's say a look. Come on, it was ninth

778
01:11:14.600 --> 01:11:20.680
of May twenty twenty two, so it's a bit weird

779
01:11:20.680 --> 01:11:22.760
that they put twenty twenty three. But it's all right,

780
01:11:22.760 --> 01:11:26.159
it's fine, it's okay. I'm not gonna I'm not going

781
01:11:26.199 --> 01:11:37.319
to go on about it. One two, three, four, five, six, seven, eight,

782
01:11:38.119 --> 01:11:44.960
nine ten. So same old list. The Evening Standard the

783
01:11:45.000 --> 01:11:49.399
best podcast to help you unwind. This is the even Standard,

784
01:11:49.720 --> 01:11:54.119
August twenty twenty three. So come on, Evening Standard, give

785
01:11:54.199 --> 01:12:13.000
JJ some honey. Come on. One two, three, four, five, six, seven, eight, nine, ten, eleven,

786
01:12:14.199 --> 01:12:22.239
twelve thirteen. Nothing on there. So the Handbook dot com

787
01:12:22.319 --> 01:12:25.760
Sleep Podcast eight podcasts that will help you sleep. So

788
01:12:26.560 --> 01:12:34.680
let's have a look at this one one two, three, four,

789
01:12:35.680 --> 01:12:52.920
five six seven No. So Reddit dot com looking for

790
01:12:53.000 --> 01:12:58.359
the quiet podcast to sleep too. So look, anyone's mentioned me.

791
01:13:05.439 --> 01:13:11.680
There's a bird that whistles and it sounds like a human. Seriously,

792
01:13:11.720 --> 01:13:14.760
it sounds like I know it's not a human being

793
01:13:15.479 --> 01:13:25.239
because it happens too often, I think. Okay, So, so look,

794
01:13:25.279 --> 01:13:32.640
has anyone mentioned me? Come on, mention me? Please? Nothing nothing, nothing, nothing,

795
01:13:32.840 --> 01:13:38.640
no mention. Why don't you try Jason new Land, he's

796
01:13:39.079 --> 01:13:39.800
ever so good?

797
01:13:41.439 --> 01:13:41.479
No?

798
01:13:54.720 --> 01:14:05.000
Okay, uh true. I have never understood why people. I know,

799
01:14:05.119 --> 01:14:12.640
I'm not judging the True Crime podcast. I mean I

800
01:14:12.760 --> 01:14:19.800
know why they're interesting, BlimE me, super interesting. It's very

801
01:14:20.119 --> 01:14:24.199
you know, I've watched stuff on YouTube, like I spent

802
01:14:24.319 --> 01:14:27.720
an hour and a half watching this interrogation. Is like

803
01:14:27.880 --> 01:14:35.920
why it's very very catchy. Does catch her? Doesn't seem

804
01:14:36.039 --> 01:14:38.920
very relaxing though, I don't think i'd want to be

805
01:14:39.039 --> 01:14:42.920
asleep in bed. I mean if I'm listening to the

806
01:14:43.039 --> 01:14:50.000
radio on a Friday or Saturday night, I mean generally Friday,

807
01:14:50.079 --> 01:14:54.600
I listened to to It's the Nick Abbott Show Friday

808
01:14:54.600 --> 01:14:59.279
Saturday Night, tental one, and it's light hide. He talks

809
01:14:59.319 --> 01:15:02.159
about some stuff, but it's nothing. It doesn't go serious,

810
01:15:03.920 --> 01:15:06.199
and if his caller is calling with serious stuff he

811
01:15:06.239 --> 01:15:10.359
gets rid of him. On a Sunday, it can go serious.

812
01:15:11.039 --> 01:15:13.279
So sometimes I turn it on and just like have

813
01:15:13.319 --> 01:15:16.960
to turn it off because I don't want to think

814
01:15:16.960 --> 01:15:24.079
about that stuff when I'm in bed, you know, boring

815
01:15:24.159 --> 01:15:28.960
books for bedtime. I think I need to rethink. I

816
01:15:29.000 --> 01:15:31.840
think I need to rethink I need to start looking

817
01:15:31.880 --> 01:15:40.880
at something's wrong here, isn't it If nobody's recommending me anywhere,

818
01:15:46.039 --> 01:15:50.840
I'm never listed, maybe being black balled? Blackballed? Is that

819
01:15:50.920 --> 01:15:55.760
a thing? Anyway? I think it's time to go, because

820
01:15:55.840 --> 01:16:00.039
there's really loud, loud stuff going on downstairs. Now that

821
01:16:00.239 --> 01:16:03.399
better go. Thank you for listening. Remember to be kind

822
01:16:03.439 --> 01:16:08.279
to yourself because you do deserve to be happy. Lots

823
01:16:08.319 --> 01:16:28.399
of love. Bye. Relax in a more deep and meaningful way,

824
01:16:30.880 --> 01:16:35.960
maybe in a way that can not just allow you

825
01:16:36.439 --> 01:16:46.439
to feel calmer now and throughout the time we spend

826
01:16:46.520 --> 01:16:54.479
together here, not just relaxed at the end of the

827
01:16:54.560 --> 01:16:59.840
recording when it's finished and you can enjoy that sense

828
01:17:00.159 --> 01:17:16.640
of comfort and peace, but also I think it would

829
01:17:16.680 --> 01:17:32.560
be nice to have those feelings of relaxation continue for

830
01:17:32.760 --> 01:17:44.680
longer after the recording has ended, so that you can

831
01:17:46.279 --> 01:17:56.960
still benefit from listening to my voice, maybe in a

832
01:17:56.960 --> 01:18:09.479
few hours time, perhaps tomorrow, and then by listening regularly,

833
01:18:12.560 --> 01:18:17.199
especially if you find, like some people do and myself

834
01:18:17.239 --> 01:18:21.800
as well, I sometimes I find one particular recording that

835
01:18:22.000 --> 01:18:30.720
really resonates with me, and I just listen to it

836
01:18:30.760 --> 01:18:43.520
over and over again every morning and every evening, there

837
01:18:43.560 --> 01:18:48.560
was this recording from We're going back to about nineteen

838
01:18:48.680 --> 01:18:56.439
ninety nine. It wasn't hypnosis, but it was a guided visualizations.

839
01:18:56.520 --> 01:19:03.520
It kind of was hypnosis, really, and I managed to

840
01:19:03.600 --> 01:19:07.119
find it again and it still has the same effect

841
01:19:07.600 --> 01:19:19.239
on me. And part of it was the person's voice

842
01:19:19.640 --> 01:19:29.199
relaxed me. She just felt so peaceful, and I'd look

843
01:19:29.439 --> 01:19:36.399
forward to listening to her in the morning and in

844
01:19:36.439 --> 01:19:47.760
the evening, and I knew before even pressing the play

845
01:19:47.800 --> 01:19:55.960
button that since I've done that, pressed the play button.

846
01:19:56.720 --> 01:20:07.720
This was in the days of CD players pressed the

847
01:20:07.800 --> 01:20:13.119
play button. In fact, it might have even been a

848
01:20:13.199 --> 01:20:17.760
tape tape recorder. I'd lie down on the bed and

849
01:20:17.800 --> 01:20:36.239
then even without necessarily listening to her words because I

850
01:20:36.359 --> 01:20:43.840
had to memorized. Really, it was as if my body

851
01:20:45.760 --> 01:20:59.199
knew exactly what to do, and the muscles just almost

852
01:20:59.239 --> 01:21:16.760
went into all traumatic relaxation, and I remember my mind

853
01:21:19.439 --> 01:21:30.439
would slow down. Now. Now, I was listening to this

854
01:21:30.520 --> 01:21:40.000
recording in the early days of learning hypnosis, and long

855
01:21:40.079 --> 01:21:48.680
before I ever made any videos or audio recordings myself,

856
01:21:49.880 --> 01:21:53.239
because I didn't start doing that till two thousand and six,

857
01:22:00.159 --> 01:22:16.079
I knew, I knew how helpful I found being able

858
01:22:16.119 --> 01:22:25.199
to just let go, to have that trust in the

859
01:22:25.279 --> 01:22:35.680
person that I'm listening to, knowing that it's going to

860
01:22:35.720 --> 01:22:46.520
be just as relaxing, if not more so. Each time

861
01:22:46.760 --> 01:22:59.279
you hear my voice, you may feel the same. Some

862
01:22:59.560 --> 01:23:13.840
people or have been listening to me for over a decade,

863
01:23:14.640 --> 01:23:18.680
maybe not solidly, obviously not twenty four hours a day,

864
01:23:20.399 --> 01:23:27.479
but maybe people come back. Some people maybe listen every day.

865
01:23:38.680 --> 01:23:46.640
That's something that I do which you may not realize

866
01:23:47.039 --> 01:24:05.640
by listening, is when I record these recordings. Now, for example,

867
01:24:10.159 --> 01:24:22.319
I also am affected by the words that I say.

868
01:24:23.239 --> 01:24:32.560
So if I set you focus on your feet, notice

869
01:24:32.680 --> 01:24:40.000
your feet relaxing, I will be focusing on my feet.

870
01:24:44.760 --> 01:25:02.159
I will be noticing my feet relaxing. If I said,

871
01:25:02.319 --> 01:25:10.000
focus on your hands, and maybe notice the difference between

872
01:25:10.039 --> 01:25:20.279
each hand, perhaps notice the the air in the room,

873
01:25:20.800 --> 01:25:26.279
the temperature of the room. On the backs of your hands.

874
01:25:33.439 --> 01:25:37.319
You may start to notice what almost feels like a

875
01:25:37.479 --> 01:25:45.520
very light breeze, even though there may not be any

876
01:25:45.920 --> 01:25:56.439
type of breeze at all where you are right now.

877
01:25:59.000 --> 01:26:09.640
And as you become aware of your hands, I'm also

878
01:26:09.960 --> 01:26:38.159
aware of how relaxed my hands our feeling now and

879
01:26:38.319 --> 01:26:45.279
when it comes to potentially drifting off to sleep, which

880
01:26:45.359 --> 01:27:00.479
may be the reason you're listening. I also feel drowsy

881
01:27:01.720 --> 01:27:15.199
when I make these recordings. I also notice my mind drifting.

882
01:27:23.079 --> 01:27:35.680
In fact, at times I've actually fallen asleep without even noticing,

883
01:27:40.560 --> 01:27:49.640
and then I carry on talking. And it's only where

884
01:27:50.000 --> 01:27:59.079
I listen back to do the editing. I hear snoring,

885
01:28:01.000 --> 01:28:08.279
and I think I don't remember snoring. I remember talking.

886
01:28:11.159 --> 01:28:18.359
This snoring was a pick turned up. That's why I

887
01:28:18.399 --> 01:28:26.560
sound like when I snaw, and I get really into

888
01:28:26.640 --> 01:28:46.000
the whole experience. I don't know how you feel. How

889
01:28:46.079 --> 01:28:56.439
relaxed do you feel in your feet, how relaxed you

890
01:28:56.520 --> 01:29:17.800
feel in your hands. I have noticed more and more

891
01:29:23.680 --> 01:29:36.439
that the more relaxed, deeper level of comfort you feel,

892
01:29:40.039 --> 01:29:56.239
the easier your breathing becomes. It's almost like that additional

893
01:29:59.359 --> 01:30:20.319
muscle relaxation. So this allows you the breve easier without

894
01:30:21.800 --> 01:30:52.720
necessarily focusing on your breath. However, being able to notice

895
01:30:53.159 --> 01:31:23.239
the ease in which you breathe so naturally, you breathe

896
01:31:23.479 --> 01:32:07.159
so very easily and smoothly. Whenever I imagine my breathing improving.

897
01:32:12.840 --> 01:32:26.199
When I've got my eyes closed, I tend to visualize

898
01:32:28.319 --> 01:32:42.680
a beautiful field with trees and flowers producing all that

899
01:32:44.720 --> 01:33:17.520
life giving oxygen. It feels nice too, if nothing else,

900
01:33:20.720 --> 01:33:54.840
just taking some time away from everything, enjoying that feeling

901
01:33:55.239 --> 01:34:45.720
of peace serenity with a joyful heart. Time seems to

902
01:34:46.000 --> 01:35:21.119
just drip by, so very slowly, relaxed, so deeply, peaceful,

903
01:35:31.039 --> 01:36:39.520
completely unattached to any thoughts whatsoever in this moment, completely free,

904
01:36:40.279 --> 01:37:31.680
noticing that your mind has slowed down. Slowed down because

905
01:37:31.840 --> 01:38:00.479
nothing really requires your attention. You can enjoy the physical

906
01:38:00.760 --> 01:38:13.399
sensations of allowing the stress to rip out of your body,

907
01:38:18.880 --> 01:38:41.960
to appear out of every part of your body, and

908
01:38:42.239 --> 01:39:21.760
being released from your brain. In your mind slowly but surely,

909
01:39:28.640 --> 01:40:06.000
the muscles see lex relax res yeah, so very deeply,

910
01:40:15.800 --> 01:40:46.840
reacts so deeply, and the feelings, the pleasant feelings in

911
01:40:46.920 --> 01:41:11.439
your arms and shoulders, deepening each part of your body

912
01:41:14.760 --> 01:41:53.159
further and deeper and deeper. Noticing the feelings in the

913
01:41:53.199 --> 01:42:55.279
back of your neck, feelings in your wrists, muscles in

914
01:42:55.560 --> 01:43:49.720
front of your body. I also feeling peaceful deeply. There's

915
01:43:49.760 --> 01:44:31.079
a sense of peace spreads through your very core. Even

916
01:44:31.319 --> 01:44:58.199
when you focus on your mind, your mind becomes eve

917
01:44:58.439 --> 01:46:20.439
and slower, heeven deep relaxing. So fairies, helo your stomach,

918
01:46:34.520 --> 01:47:16.520
peace for in your stomach you're back. Notice Notice how

919
01:47:16.760 --> 01:47:34.720
relaxed you'd now feel in the hole of your back.

920
01:48:00.119 --> 01:48:09.079
A spy from your brain all the way down the

921
01:48:09.119 --> 01:48:19.800
middle of your back, sending and receiving millions of messages

922
01:48:20.520 --> 01:49:46.960
every day, deep comfort, increasing deeply relaxed, your knees, les,

923
01:49:50.880 --> 01:50:00.880
spreading these signals down a spine or cord into every

924
01:50:01.119 --> 01:50:19.960
part of your body, your shins and your calf muscles.

925
01:50:47.039 --> 01:51:16.600
We're outbursts feelings of peace and tranquility spreading through your body,

926
01:51:21.600 --> 01:51:37.840
tips of your toes, to your eyes, your fingers, all

927
01:51:37.840 --> 01:52:23.640
the way to your lower back. Letting go, retinker, peace,

928
01:52:39.479 --> 01:53:10.119
drifting mind just wounding away, happy to let go, let

929
01:53:10.159 --> 01:54:15.600
go completely, let go, so tranquil the whole body, enjoying

930
01:54:15.640 --> 01:56:37.800
a sensor letting go he even more, pece, enjoy the space,

931
01:56:40.119 --> 01:56:45.640
this space of peace.

932
01:56:48.760 --> 01:58:52.439
And safety, so fiery, relaxed, lessing God.

933
01:59:10.359 --> 01:59:17.960
Maybe we can just focus on the different parts of

934
01:59:18.079 --> 01:59:53.399
your body, just to notice your forehead and your eyes.

935
02:00:25.359 --> 02:02:13.680
Mutual, So Louise, noticing the sense of complete freedom, absolute freedom, Prada.

936
02:02:24.760 --> 02:03:50.880
Pea's fall energy, peace to breathe so much easier lest

937
02:04:12.159 --> 02:04:23.760
you may have you may not have noticed your mind

938
02:04:24.439 --> 02:05:25.640
drifting peace for move even more deeply in the direction

939
02:05:25.840 --> 02:07:01.560
of total blissful pace, blissful peace, to rest, total peace.

940
02:07:26.239 --> 02:08:27.760
Colm so calm, letting go peace with mind.

941
02:08:22.319 --> 02:09:26.600
Relaxed forty so relaxed, so relaxed. Your body feels almost invisible,

942
02:09:41.760 --> 02:10:50.640
so very relaxed. I'm peaceful, so peace RELI liquor so peaceful, sort.

943
02:10:50.319 --> 02:11:04.760
Of fair, fair peace. And you could start to notice

944
02:11:05.000 --> 02:11:14.079
that you are feeling more relaxed, even though I've not

945
02:11:15.760 --> 02:11:26.479
purposely focused your mind upon that sense of physical comfort

946
02:11:27.199 --> 02:11:34.079
that is growing within you throughout your body, and your

947
02:11:34.119 --> 02:11:44.840
mind starts to slow down. And that could be almost

948
02:11:44.880 --> 02:11:54.479
in recognition of I guess my speech not being particularly fast,

949
02:12:01.000 --> 02:12:11.399
and things just generally feel calmer. Just by listening to

950
02:12:11.520 --> 02:12:20.199
my voice, you give yourself an opportunity to take a

951
02:12:20.239 --> 02:12:27.079
break from the day, take a break from your life

952
02:12:28.199 --> 02:12:36.680
as it is, and to give yourself a rest, giving

953
02:12:36.720 --> 02:12:44.319
yourself permission to take some time off, and to allow

954
02:12:44.359 --> 02:12:50.520
your body to relax and allow your mind to slow down,

955
02:12:54.560 --> 02:13:02.520
which in turn releases the tension any stresses that you

956
02:13:02.680 --> 02:13:12.640
had in your body. It's almost as if the parts

957
02:13:12.640 --> 02:13:17.840
of your body just open up, allowing the negativity out

958
02:13:24.640 --> 02:13:30.680
and at the same time replacing that negativity with positive

959
02:13:31.880 --> 02:13:40.039
heathing energy, which then fills your body up and your

960
02:13:40.159 --> 02:13:54.039
mind to also starts to appreciate those feelings of increasing

961
02:13:56.319 --> 02:14:13.159
confidence and almost uplifting feeling, positive healing, an energy that

962
02:14:16.840 --> 02:14:28.600
spreads through your body like a wave of comfort. And

963
02:14:28.600 --> 02:14:38.800
all this comes from just allowing yourself a few minutes,

964
02:14:40.600 --> 02:14:43.680
maybe half an hour, however long you want it to be,

965
02:14:45.119 --> 02:14:57.079
to just rest and allow your mind and your body

966
02:14:59.279 --> 02:15:16.560
to almost reset itself to the settings of comfort and relaxation, calmness,

967
02:15:20.359 --> 02:15:29.760
which allows more room for feelings of pleasure and happiness

968
02:15:33.760 --> 02:15:42.840
to move around your body and into your mind, almost

969
02:15:43.359 --> 02:15:48.000
as if your mind and your body are sinking together,

970
02:15:52.239 --> 02:16:01.960
almost mirroring each other, with that growing positive tea and calmness.

971
02:16:06.960 --> 02:16:14.239
And it feels nice. It really does feel nice to

972
02:16:14.399 --> 02:16:20.159
know that you are the one that has allowed yourself

973
02:16:23.560 --> 02:16:35.799
to feel more comfort and to experience more of this

974
02:16:37.559 --> 02:16:52.959
deep relaxation spreading throughout your body. And as I focus

975
02:16:54.280 --> 02:17:00.239
on each part of your body, you can notice at

976
02:17:00.280 --> 02:17:17.319
that part becomes even more relaxed just by focusing on it.

977
02:17:17.319 --> 02:17:27.040
It becomes even more calm and comfortable just by focusing.

978
02:17:31.040 --> 02:17:37.239
And as I move down your body, starting at your head,

979
02:17:39.520 --> 02:17:46.239
the parts that you've already focused on will continue to

980
02:17:46.399 --> 02:17:54.040
relax deeply, and those parts that we've not yet focused

981
02:17:54.079 --> 02:18:07.479
on were just automatically release any remaining tension in anticipation

982
02:18:07.840 --> 02:18:20.879
of even more comfort about to come. Now, I'm going

983
02:18:20.920 --> 02:18:27.879
to start by focusing on your forehead. Just being aware

984
02:18:28.479 --> 02:18:38.559
the feelings of your forehead and any background sounds like

985
02:18:38.799 --> 02:18:43.959
mister Herbert the pigeon can just allow you to feel

986
02:18:44.000 --> 02:18:54.079
even more relaxed. Just means you're in the moment. This

987
02:18:54.159 --> 02:18:59.360
isn't this isn't a sterile environment. This is the world.

988
02:19:02.760 --> 02:19:08.799
I live in the countryside, so there's lots of nature

989
02:19:09.319 --> 02:19:19.840
sounds around. So as you focus on your forehead, just

990
02:19:20.079 --> 02:19:28.440
notice how it becomes even more relaxed as you focus

991
02:19:30.159 --> 02:19:39.799
only on my voice and that part of your body.

992
02:19:39.840 --> 02:19:49.559
Moving down to your eyes, focusing on your eyes, noticing

993
02:19:50.600 --> 02:20:00.319
how your eyelids feel so heavy yet so light at

994
02:20:00.360 --> 02:20:06.799
the same time, and all the muscles around your eyes

995
02:20:07.040 --> 02:20:21.520
relaxing completely. Moving your focus down to your mouth, your lips,

996
02:20:21.920 --> 02:20:28.600
your tongue, your teeth, and your gumbs, the whole of

997
02:20:28.719 --> 02:20:43.719
your mouth, relaxing, calm and loose, as you focus now

998
02:20:44.319 --> 02:20:51.200
on your jaw, not just the part of your jaw

999
02:20:51.319 --> 02:20:56.040
near your mouth, your chin, but all the way up

1000
02:20:56.760 --> 02:21:02.799
the size of your face to your ears, the hole

1001
02:21:03.479 --> 02:21:30.639
of your jaw, feeding more relaxed and calm. Focusing on

1002
02:21:30.680 --> 02:21:36.079
your neck, the front of your neck and your throat

1003
02:21:38.280 --> 02:21:49.079
relaxing and loose and calm. The sides of your neck,

1004
02:21:51.120 --> 02:21:59.840
the right and left side of your neck relax and loose,

1005
02:22:00.040 --> 02:22:13.280
yes and calm. And now the back of your neck.

1006
02:22:16.520 --> 02:22:26.600
Focusing on the back of your neck, letting go of

1007
02:22:26.760 --> 02:22:33.680
any tension that may have been there before, and enjoying

1008
02:22:34.000 --> 02:22:46.959
that sense of increasing comfort and release that you can

1009
02:22:47.040 --> 02:22:58.200
experience in the back of your neck. Moving down your

1010
02:22:58.280 --> 02:23:05.639
back and moving either side of your spine right from

1011
02:23:05.680 --> 02:23:11.079
the top of your back all the way down to

1012
02:23:11.159 --> 02:23:23.399
the bottom of your back down to your lower back.

1013
02:23:28.440 --> 02:23:35.520
And as you move up and down your spine, you

1014
02:23:35.600 --> 02:23:42.760
can feel the muscles either side of your spine relaxing

1015
02:23:43.399 --> 02:23:56.840
even more. And as those muscles relax, that sense of

1016
02:23:57.079 --> 02:24:07.760
comfort starts to spread outwards from your spine into both

1017
02:24:07.920 --> 02:24:15.159
sides of your back, the top of your back, the

1018
02:24:15.200 --> 02:24:23.559
middle and your lower back. And as you scan gently

1019
02:24:24.079 --> 02:24:31.440
and slowly up and down your back, there's the muscles

1020
02:24:31.600 --> 02:24:36.719
in the top of your back relax and become looser.

1021
02:24:41.040 --> 02:24:47.040
The muscles in the middle of your back also seem

1022
02:24:47.159 --> 02:24:56.680
to just almost divide from each other, separating and almost melting.

1023
02:25:02.440 --> 02:25:08.440
And in your lower back it seems to be an

1024
02:25:08.479 --> 02:25:22.719
extra special feeling of comfort that spreads into your hips.

1025
02:25:24.959 --> 02:25:32.920
Sit down your lower back, into your hips, into the

1026
02:25:33.000 --> 02:25:41.799
area where your cosis are, and into your buttocks, and

1027
02:25:41.879 --> 02:25:51.040
all those muscles that spread from your lower back into

1028
02:25:51.120 --> 02:26:04.760
your hip area start to melt, start to really let go,

1029
02:26:11.319 --> 02:26:18.079
and even nowhere about to focus on your shoulders, your

1030
02:26:18.280 --> 02:26:29.680
back and your spine will continue to let go, continue

1031
02:26:29.719 --> 02:26:45.280
to relax so calmly, and as you focus on your shoulders,

1032
02:26:46.399 --> 02:27:04.280
you may notice that they're already feeling really loose, already

1033
02:27:05.479 --> 02:27:28.760
feeding calm and feeling. Those muscles then move from your

1034
02:27:28.879 --> 02:27:48.520
neck into your shoulders feel so soft and gentle, so

1035
02:27:48.719 --> 02:28:17.920
smooth and calm, and the feeling in your shoulders seens

1036
02:28:17.959 --> 02:28:25.680
to spread deep into your shoulders, that sense of relaxation,

1037
02:28:26.840 --> 02:28:38.360
not just traveling deeply into your muscles, but also relaxing

1038
02:28:41.200 --> 02:28:51.200
the bones and moving all away to underneath your arms,

1039
02:28:53.879 --> 02:28:59.879
relaxing that whole area between the tops of your shoulders

1040
02:29:01.200 --> 02:29:19.000
and underneath your arms healing. You feel so relaxed and

1041
02:29:19.200 --> 02:29:39.399
comfortable in your shoulders. Who sends that deep healing message

1042
02:29:40.120 --> 02:29:51.799
into your arms? And you may feel almost as if

1043
02:29:51.879 --> 02:29:58.399
your arms are not even there, because they're so relaxed,

1044
02:30:01.559 --> 02:30:47.760
so deeply relaxed, so so calm, so loose, not feeling

1045
02:30:48.079 --> 02:31:04.680
spreading all the way down your arms to elbows, including

1046
02:31:05.040 --> 02:31:31.840
your elbows circumforts spreads or away into rests, your forearments

1047
02:31:32.040 --> 02:31:46.040
and your wrists being so heavy yet at the same

1048
02:31:47.200 --> 02:32:28.719
time so light and gin to frey. You see now

1049
02:32:29.159 --> 02:33:06.879
on your hands, my hands, so peaceful in your hands,

1050
02:33:25.360 --> 02:33:44.440
there's a sense of real peace. It just seems to

1051
02:33:48.639 --> 02:34:27.079
feel so familiar when your hands relax deeply. Yes, the

1052
02:34:27.360 --> 02:36:05.079
thing is you things, sids, your finger tips, moving your

1053
02:36:05.120 --> 02:36:34.719
attention to the front of your body, so comfortable, moving

1054
02:36:34.959 --> 02:38:02.159
your focus to your legs. Why my soures in your thighs,

1055
02:38:18.799 --> 02:38:56.440
your knees so relaxed, a calf muscles and just chins

1056
02:39:00.399 --> 02:41:03.840
beuzy y and the faathing and your feet.

1057
02:41:10.600 --> 02:42:01.440
So peaceful, so calm, so peaceful, so calm, so peaceful,

1058
02:42:05.120 --> 02:42:10.520
so calm, so.

1059
02:42:12.399 --> 02:42:43.959
Peace fall RelA sin peace fall, so calm, loving that

1060
02:42:44.440 --> 02:42:56.440
deep relaxation, to spread your chest, in your stomach, so relax,

1061
02:43:04.200 --> 02:43:22.959
letting go of everything. So I'm gonna start counting down

1062
02:43:23.079 --> 02:43:34.559
now from twenty down to one. You can imagine in

1063
02:43:34.600 --> 02:43:40.159
a way it's like just walking down some steps and

1064
02:43:40.280 --> 02:43:45.840
each step or twenty steps, and each step represents a

1065
02:43:46.000 --> 02:43:59.639
level of comfort, each step represents a deepening of that comfort,

1066
02:44:06.239 --> 02:44:11.319
and the firvies you walk down those steps, that the

1067
02:44:11.520 --> 02:44:22.719
deeper and more relaxed you feel. So starting with number

1068
02:44:22.760 --> 02:49:54.719
twenty twenty nineteen A tame seventeen sixteen fifteen fourteen four

1069
02:49:55.000 --> 02:58:17.559
se too well five eight nine hey seven four U

1070
02:59:12.920 --> 03:05:06.600
five four s one. And now as you focus on

1071
03:05:06.680 --> 03:05:19.680
your eyes, we're going to count down from ten dout

1072
03:05:19.680 --> 03:05:34.840
to one, focusing just on your eyes, your eyelids, the

1073
03:05:34.959 --> 03:05:44.079
muscles around your eyes, your eye walls themselves, our whole

1074
03:05:44.319 --> 03:06:01.200
area that makes up your eye. And as we count

1075
03:06:01.319 --> 03:06:09.479
down from ten down to one, whilst focus in on

1076
03:06:09.559 --> 03:06:25.559
your eyes, you'll become twice is relaxed with each number

1077
03:06:26.520 --> 03:06:38.120
counting down, and you may find the all you want

1078
03:06:38.239 --> 03:06:47.200
to do is just drift off to sleep. And if

1079
03:06:47.239 --> 03:07:00.959
that's what you want, then just allow yourself to do that. Now,

1080
03:07:03.680 --> 03:07:10.079
focusing on your eyes, I'm going to begin counting down

1081
03:07:11.600 --> 03:10:10.040
from ten down to one right now, ten nine, thy seven,

1082
03:10:21.200 --> 03:16:40.479
say five four three two one. So counting down from

1083
03:16:40.559 --> 03:16:58.440
ten to one ten nine eight seven six five four

1084
03:17:01.319 --> 03:17:16.159
three two one. And maybe that was a bit too

1085
03:17:16.239 --> 03:17:20.520
quick in order to relax. Maybe it's a bit too

1086
03:17:20.559 --> 03:17:28.840
fast for you to notice the calming of your body,

1087
03:17:29.840 --> 03:17:34.440
maybe even a little bit of pressure there, like you're

1088
03:17:34.440 --> 03:17:37.280
counting down from ten to one. Would you expect me

1089
03:17:37.360 --> 03:17:40.840
to do man, expect me to stick go with floppy

1090
03:17:42.120 --> 03:17:50.280
just because you're counting down. We could try it again,

1091
03:17:51.600 --> 03:17:57.600
but this time I go this lower. This time, as

1092
03:17:57.639 --> 03:18:02.440
you focus on the whole all of your body before

1093
03:18:02.479 --> 03:18:09.479
we focus on your legs. Just notice how your body

1094
03:18:09.600 --> 03:18:24.559
does start to feel more relaxed with every number that

1095
03:18:24.639 --> 03:19:15.760
I count down ten nine eight seven six five four

1096
03:19:23.079 --> 03:20:14.639
three two one. And just notice how how you feel generally,

1097
03:20:15.000 --> 03:20:29.360
how your body feels. It's not necessarily even about counting

1098
03:20:29.440 --> 03:20:36.719
down from ten to one. It's that space that you have,

1099
03:20:37.879 --> 03:20:56.399
that space between being active physically or mentally to just

1100
03:21:01.079 --> 03:21:06.319
sitting or lying down and just being there not doing anything,

1101
03:21:06.479 --> 03:21:13.120
not saying anything, or needing to think about anything. So

1102
03:21:13.799 --> 03:21:16.840
that opens up a space, you know, a bit of

1103
03:21:16.840 --> 03:21:27.879
a space, a gap. And the more I comed down

1104
03:21:27.879 --> 03:21:35.280
from ten to one, the bigger that gap becomes. So

1105
03:21:35.399 --> 03:21:47.840
there's that gap of calmness, of comfort, relaxation. It's a

1106
03:21:47.959 --> 03:22:02.040
nice feeling, and it moves those stresses or discomforts physically

1107
03:22:02.159 --> 03:22:21.200
or emotionally, moves them away. Allows you to just slow down,

1108
03:22:24.799 --> 03:22:27.760
someone to count again from ten down to one, and

1109
03:22:27.920 --> 03:22:37.920
notice that gap widening, the gap, And as it widens,

1110
03:22:37.959 --> 03:22:44.040
it's almost like the stress and attention falls into the

1111
03:22:44.079 --> 03:23:53.879
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five,

1112
03:24:04.959 --> 03:25:17.879
four three two one. How does your body feel now?

1113
03:25:29.840 --> 03:25:46.159
Can you notice that the feeling calmer, the feeling more relaxed.

1114
03:26:08.600 --> 03:26:13.000
As we now focus on your legs, just your legs.

1115
03:26:28.959 --> 03:26:49.159
We're just gonna start with focusing on your thighs. Of course,

1116
03:26:49.200 --> 03:26:54.120
it's not the most exciting thing to be doing, because

1117
03:26:57.559 --> 03:27:00.280
I'm sure, like most of your body is not a

1118
03:27:00.319 --> 03:27:12.760
lot going on right now. Just focusing on the whole

1119
03:27:12.840 --> 03:27:19.280
of your thighs, the tops of your thighs, the sides

1120
03:27:19.399 --> 03:27:25.840
of your thighs, the bottoms of your thighs, your outer

1121
03:27:26.000 --> 03:27:31.120
thighs and your inner thighs, basically the whole of your

1122
03:27:31.159 --> 03:27:40.120
thigh that leads into your hip and it goes down

1123
03:27:40.239 --> 03:27:50.840
to your knee joints. Now, this is a big area.

1124
03:27:54.399 --> 03:27:59.360
It's a very heavy area. It's very strong. Probably the

1125
03:27:59.440 --> 03:28:14.159
strongest muscles in your body are in your thighs. But

1126
03:28:14.200 --> 03:28:22.680
I don't think we perhaps give enough attention to our thighs.

1127
03:28:28.559 --> 03:28:39.319
Perhaps we don't acknowledge how important our thighs are to

1128
03:28:39.479 --> 03:29:00.200
our lives, how much they actually do for us all

1129
03:29:00.239 --> 03:29:10.680
through our lives. And it may seem to sound really weird,

1130
03:29:10.760 --> 03:29:19.239
but I think that all of our body parts, especially

1131
03:29:19.239 --> 03:29:26.879
our thighs, need some TLC, a bit of love shown,

1132
03:29:27.879 --> 03:29:45.959
a bit of acknowledgement. I thank you gratitude for what

1133
03:29:46.000 --> 03:29:55.120
our thighs do for us. And I know this may

1134
03:29:55.280 --> 03:30:00.840
sound a bit strange. Maybe you think, think, why am

1135
03:30:00.920 --> 03:30:04.440
I Surely I should be able in the garden hugging

1136
03:30:04.479 --> 03:30:12.399
a tree or something. Well, it's hard to set a

1137
03:30:12.440 --> 03:30:16.159
microphone up on a tree. That's why I'm doing this indoors.

1138
03:30:16.200 --> 03:30:19.719
Otherwise I would be outside hugging a tree. Now I

1139
03:30:19.760 --> 03:30:28.520
can't see the television from the tree. If you move

1140
03:30:28.600 --> 03:30:38.520
down to your knees getting such an important part, and

1141
03:30:38.520 --> 03:30:43.040
I think we don't necessarily I'll speak for myself here,

1142
03:30:45.440 --> 03:30:50.639
I don't necessarily appreciate all that my knees do for

1143
03:30:50.680 --> 03:30:57.159
me until I have a problem with my knee. It's occasionally,

1144
03:30:57.239 --> 03:31:02.200
if I ever maybe i'll bash it, or it's aching

1145
03:31:02.360 --> 03:31:08.840
for some reason. It's then that I realize how much

1146
03:31:08.879 --> 03:31:13.319
it does. You know, the benefit of being able to

1147
03:31:13.479 --> 03:31:22.719
use my legs without any kind of physical discomfort is

1148
03:31:23.520 --> 03:31:32.319
a beautiful thing that's possibly not appreciated until it's temporarily removed.

1149
03:31:33.360 --> 03:31:40.479
You know that's comfort. But as you focus on your knees,

1150
03:31:42.520 --> 03:31:48.200
regardless of how your knees feel, you can have that

1151
03:31:48.440 --> 03:31:54.639
sense of gratitude and love to your knees for all

1152
03:31:54.719 --> 03:32:07.040
that they do for you. And you can still have

1153
03:32:07.079 --> 03:32:11.319
that attention on your thighs and maybe notice how your

1154
03:32:11.360 --> 03:32:23.239
thighs feel. Maybe you've noticed that they are relaxing more

1155
03:32:25.040 --> 03:32:36.760
deeply as you focus now on the bottoms of your legs,

1156
03:32:37.120 --> 03:32:42.559
your shins and your calf muscles and the bones between

1157
03:32:42.719 --> 03:32:48.920
your knees and your feet incorporate, and of course your

1158
03:32:48.959 --> 03:33:02.959
ankles so important. Anyone has had even the slightest sprain

1159
03:33:03.079 --> 03:33:10.159
of an ankle knows how how much we take our

1160
03:33:10.239 --> 03:33:18.799
ankles for granted. And it's kind of strange in a

1161
03:33:18.840 --> 03:33:24.479
way when you think that. You know, logically, our wrists

1162
03:33:24.600 --> 03:33:27.879
are a lot thinner than the rest of our arms,

1163
03:33:28.559 --> 03:33:32.159
which is okay, it doesn't can't see any problem with

1164
03:33:32.239 --> 03:33:37.799
that because we're just picking stuff up. But our ankles

1165
03:33:39.440 --> 03:33:49.479
so much thinner than the rest of our legs, and

1166
03:33:49.520 --> 03:33:54.079
from a physics perspective or logical even it doesn't really

1167
03:33:54.120 --> 03:34:01.399
make sense that all this weight would ultimately be resting

1168
03:34:02.399 --> 03:34:12.360
on your ankles then leading to your feet. That thin area,

1169
03:34:13.559 --> 03:34:20.559
a thin bone. Yeah, it does so much great work.

1170
03:34:22.639 --> 03:34:32.319
Supports us, supports our body for a lifetime, helps us

1171
03:34:32.840 --> 03:34:42.239
to balance, helps you to get around and be mobile.

1172
03:34:48.559 --> 03:34:56.520
Then there's the calf muscles. Of course, when I was younger,

1173
03:34:56.719 --> 03:34:59.760
I couldn't see the point in calf muscles. It didn't

1174
03:34:59.760 --> 03:35:05.239
seem to do anything. Okay, if I walked around on tiptoes,

1175
03:35:05.920 --> 03:35:09.840
then my craft muscles get some work. But of course

1176
03:35:09.840 --> 03:35:14.040
that's not true. The calf muscles are being used whenever

1177
03:35:14.079 --> 03:35:26.040
we use our legs, and your shins there to protect

1178
03:35:27.959 --> 03:35:36.680
your lower legs shaped in a way, almost as a

1179
03:35:36.719 --> 03:35:49.120
protector for the bone, leading of course to your ankles

1180
03:35:52.360 --> 03:35:59.000
and your feet. But we're not going to focus on

1181
03:35:59.040 --> 03:36:01.239
your feet. We're just going to focus on the legs.

1182
03:36:03.200 --> 03:36:07.840
I realize, but now that I've mentioned your feet, it

1183
03:36:08.000 --> 03:36:12.920
probably focuses on them anyway, So maybe I should focus

1184
03:36:12.959 --> 03:36:18.840
on your feet a little bit. You can have them

1185
03:36:18.840 --> 03:36:24.639
in your awareness the same as you have your thighs

1186
03:36:24.680 --> 03:36:29.079
in your awareness. Even though we haven't been focusing on

1187
03:36:29.120 --> 03:36:33.959
your thighs for a few minutes, we've been focusing on

1188
03:36:34.000 --> 03:36:50.799
your ankles, there's still that sensation of comfort in your

1189
03:36:50.799 --> 03:37:03.000
thighs and this that movement of energy because the thighs

1190
03:37:03.239 --> 03:37:10.159
hold lots of different sensations. Of course, there's the muscles,

1191
03:37:10.719 --> 03:37:15.120
the big straw muscles that we have in our thighs,

1192
03:37:23.520 --> 03:37:29.280
but the skin on the outside of the thighs, as

1193
03:37:29.319 --> 03:37:33.879
in the outside of all of our body, can be

1194
03:37:34.079 --> 03:37:51.799
very sensitive, sensitive to the touch, sensitive to temperature, and

1195
03:37:51.920 --> 03:37:59.360
inside your thighs the bones, there's the muscle, there's the

1196
03:37:59.399 --> 03:38:06.399
blood vests, the archrees, all this stuff that's inside your thighs.

1197
03:38:10.600 --> 03:38:13.799
And I guess sometimes it'd be nice if you could

1198
03:38:13.799 --> 03:38:19.399
actually put your fingers inside your thighs and a message,

1199
03:38:21.520 --> 03:38:25.120
so you can message on the outside, of course, but

1200
03:38:25.159 --> 03:38:28.319
to be able to get deep into the muscles and

1201
03:38:28.360 --> 03:38:33.520
to be able to just message inside your thighs, message

1202
03:38:33.520 --> 03:38:42.280
in the bones of your leg message in all the veins,

1203
03:38:42.440 --> 03:38:52.719
and just gently healing your thighs, and you could move

1204
03:38:52.879 --> 03:39:00.440
down message and inside your knees, just message in those bones,

1205
03:39:01.239 --> 03:39:08.319
but with healing fingertips, spreading that healing energy deep into

1206
03:39:08.399 --> 03:39:17.879
the joints of your knees. Of course, there's the back

1207
03:39:18.079 --> 03:39:23.000
of your your knee, you know, the inside crease where

1208
03:39:23.040 --> 03:39:30.520
your knee is. It's a very sensitive area. Very it

1209
03:39:30.520 --> 03:39:34.559
feels very nice when you stroke it. That might be

1210
03:39:34.559 --> 03:39:38.559
because it's an area that's not really touched very often.

1211
03:39:40.559 --> 03:39:47.479
It's almost like a hidden part, that crease in your legs.

1212
03:39:47.520 --> 03:39:54.600
It's almost it's like a part that has a sensitivity,

1213
03:39:54.639 --> 03:40:05.159
which is a little bit different. Of course, it's protected

1214
03:40:05.200 --> 03:40:16.559
by your legs. So you can imagine putting your fingers

1215
03:40:16.600 --> 03:40:26.040
into that crease in your legs, that fold in between

1216
03:40:26.079 --> 03:40:31.159
your legs. You can just message with your fingertips. Imagine

1217
03:40:31.159 --> 03:40:42.200
your fingertips going inside massage in the muscle tissue. You

1218
03:40:42.280 --> 03:40:48.440
can of course field the bones of your knees, heading

1219
03:40:48.559 --> 03:41:01.280
through your fingertips, and then as you go down to

1220
03:41:01.360 --> 03:41:04.200
your calf muscles. Now that's the part I'd like to

1221
03:41:04.200 --> 03:41:09.639
be able to really put my fingertips deep inside my

1222
03:41:09.799 --> 03:41:18.559
calf muscles, massage in every single tissue of that muscle,

1223
03:41:20.079 --> 03:41:30.040
healing every part. And then doing the same for my shins,

1224
03:41:33.200 --> 03:41:40.120
massage in and gently stroking the bones, gently stroking them,

1225
03:41:41.000 --> 03:41:45.239
healing in a loving way, because they deserve to be

1226
03:41:45.319 --> 03:41:52.559
treated as the precious bones that they are. Because our

1227
03:41:52.639 --> 03:41:56.239
legs are so precious as in all the other parts

1228
03:41:56.280 --> 03:42:03.920
of our body, and more press to some mutual on

1229
03:42:04.040 --> 03:42:20.440
the planet. When you start to think about your legs

1230
03:42:20.479 --> 03:42:31.639
in this way, it can change your perspective. It might

1231
03:42:31.799 --> 03:42:38.520
sound a bit a bit silly to start with the

1232
03:42:38.559 --> 03:42:46.760
idea of having love for your legs, showing appreciation for

1233
03:42:46.840 --> 03:42:52.959
your thighs, wanting to be able to put your hands

1234
03:42:53.879 --> 03:43:00.760
in your thighs and massage the muscles and the bones,

1235
03:43:02.600 --> 03:43:08.360
and to get your fingers deep in there, releasing all tension,

1236
03:43:11.200 --> 03:43:20.000
just to show how much you care about your legs,

1237
03:43:20.719 --> 03:43:24.479
how much you care for what your legs do for

1238
03:43:24.600 --> 03:43:38.280
you regularly, your knees, your cars, your ankles, the strength

1239
03:43:38.360 --> 03:43:46.440
of your ankles, considering how thin they are compared to

1240
03:43:46.520 --> 03:43:53.280
the rest of your legs, especially your thighs. Yeah, they're

1241
03:43:53.360 --> 03:44:05.680
so strong, so flexible, absolutely amazing things. Your ankles are

1242
03:44:09.479 --> 03:44:14.719
truly a gift because of what they do for you

1243
03:44:20.040 --> 03:44:27.040
supporting all that weight. Regardless of how what weight you are,

1244
03:44:28.200 --> 03:44:33.000
even if you only ate stone, there's still a lot

1245
03:44:33.040 --> 03:44:39.719
of weight for these little ankles. Now, I'm a lot

1246
03:44:39.920 --> 03:44:49.879
heavier than eight stone double dock, yet my ankles support

1247
03:44:49.920 --> 03:44:57.319
my body all the time. Although they do give off

1248
03:44:57.319 --> 03:45:01.719
a sigh of relief when I sit down. Hm, that's

1249
03:45:02.920 --> 03:45:11.840
my whole legs do My feet? Feet also go and

1250
03:45:11.920 --> 03:45:39.680
my toes clap, they're so happy. Your legs really are amazing.

1251
03:45:42.239 --> 03:45:45.959
And I know that talking about talking about your legs

1252
03:45:46.040 --> 03:45:52.639
is probably possibly among the most most boring things you've

1253
03:45:52.680 --> 03:46:01.719
ever heard anyone say. Possibly they're boring or not. Everything

1254
03:46:01.760 --> 03:46:17.239
I said is true. Your legs are amazing. Your legs

1255
03:46:17.360 --> 03:46:36.959
deserve not just respect, they deserve to relax deeply. They

1256
03:46:37.040 --> 03:46:42.399
deserve to take some time out of the day to

1257
03:46:42.559 --> 03:47:18.760
just let go completely. The legs really can relax. And

1258
03:47:18.840 --> 03:47:22.840
because the legs are so such a most you know,

1259
03:47:23.040 --> 03:47:29.000
very important part of your body. When you relax your legs,

1260
03:47:29.079 --> 03:47:36.319
the rest of your body also naturally follows in that

1261
03:47:40.040 --> 03:47:50.920
journey of comfort. I can feel it in my hips.

1262
03:47:52.280 --> 03:47:59.399
My hips feel really loose, and also my lower back

1263
03:47:59.440 --> 03:48:06.079
as well. My lower back really feels it feels stretched,

1264
03:48:07.159 --> 03:48:10.239
even though I'm just sitting in a chair and there's

1265
03:48:10.319 --> 03:48:15.600
no stretching as far as I'm aware that I'm doing,

1266
03:48:16.520 --> 03:48:19.159
but it's almost as if the muscles are just relaxed

1267
03:48:19.200 --> 03:48:24.799
so much that there is a natural stretch as the

1268
03:48:24.959 --> 03:48:47.200
tension has reduced a lot. And I'm now going to

1269
03:48:47.280 --> 03:48:54.799
count down from ten down to one, and you can

1270
03:48:54.840 --> 03:49:28.879
continue to feel wonder relaxed. Ten nine, eight, seven, six, five, four.

1271
03:49:31.879 --> 03:49:47.879
Three two one relax.

1272
03:49:55.680 --> 03:49:59.479
So I'm just going to count down for five down

1273
03:49:59.520 --> 03:50:04.040
to one, and as a countdown, if you just focus

1274
03:50:04.079 --> 03:50:12.040
on the numbers, just the numbers counting down, and notice

1275
03:50:12.920 --> 03:50:20.959
how you feel in this moment as you hear the

1276
03:50:21.040 --> 03:50:29.159
numbers counting down, knowing that those numbers counting down represent

1277
03:50:30.120 --> 03:50:39.159
you feeling calmer, not just in your body, but also

1278
03:50:41.399 --> 03:50:48.600
relaxing your mind. Just notice how you feel. There's nothing

1279
03:50:49.319 --> 03:50:54.680
to do, there's nothing to say, there's nothing to think about.

1280
03:50:57.680 --> 03:51:46.680
Starting with number five four three two one. Now, as

1281
03:51:46.719 --> 03:51:59.079
you notice the gradual letting go that the tension in

1282
03:51:59.159 --> 03:52:06.360
your body, you may also begin to notice and be

1283
03:52:06.520 --> 03:52:15.360
aware of how your mind is starting to slow down.

1284
03:52:17.799 --> 03:52:24.200
This is just a natural thing that happens. It's not

1285
03:52:24.360 --> 03:52:29.600
really a special procedure. It's just natural because as your

1286
03:52:30.840 --> 03:52:36.920
body relaxes, your mind also starts to relax. And the

1287
03:52:36.920 --> 03:52:40.600
more your mind relaxes, the more your body relaxes. It's

1288
03:52:40.719 --> 03:52:52.959
just a continuous circle of relaxation. And is that calmness

1289
03:52:53.000 --> 03:53:00.479
that comes from relative quietness. You know, even if there's

1290
03:53:00.520 --> 03:53:07.959
background sounds either your side, online, it's still going to

1291
03:53:08.120 --> 03:53:13.840
be quite calm. You know, you haven't got the television on,

1292
03:53:14.399 --> 03:53:18.680
there's no music in the background unless you're listening to

1293
03:53:18.719 --> 03:53:26.440
the recording with music. Of course, you're very likely not

1294
03:53:26.520 --> 03:53:28.639
going to be sitting in a room with other people.

1295
03:53:29.520 --> 03:53:34.159
Of course you might be, but generally it's more ideal

1296
03:53:34.239 --> 03:53:40.399
if you can do this on your own, so no distractions,

1297
03:53:45.399 --> 03:53:58.360
and when you stop thinking about stuff, relaxation automatically rises.

1298
03:54:00.719 --> 03:54:11.479
A sense of comfort starts to grow, and without trying

1299
03:54:11.520 --> 03:54:20.440
to build it up into something fantastical or something magical,

1300
03:54:22.520 --> 03:54:35.360
this is just a natural process. Something that's easy to accomplish.

1301
03:54:35.520 --> 03:54:40.680
In fact, it's almost you know, the sense of relaxing

1302
03:54:40.719 --> 03:54:46.680
completely happens really when you put no effort into it.

1303
03:54:47.479 --> 03:54:53.239
It's not something that you can really force. It's something

1304
03:54:53.360 --> 03:55:02.600
that happens naturally. And part part of the process of

1305
03:55:04.040 --> 03:55:16.000
this recording and others is simply two allow you to

1306
03:55:16.120 --> 03:55:31.399
take advantage of this space this time, to just let go,

1307
03:55:34.399 --> 03:55:42.680
to just be here, to be in tune with how

1308
03:55:42.719 --> 03:55:56.120
you feel, yet with the intention of wanting to relax

1309
03:55:56.239 --> 03:56:07.600
deeply and maybe even to fall asleep, depending on what

1310
03:56:07.760 --> 03:56:13.959
it is that you wish for yourself in this moment.

1311
03:56:20.879 --> 03:56:30.280
As we know, relaxing is the majority of the process

1312
03:56:30.360 --> 03:56:35.520
of falling asleep. The actual falling asleep part is a

1313
03:56:35.680 --> 03:56:43.520
tiny bit at the end. The deeper relaxed you become,

1314
03:56:47.399 --> 03:57:05.399
the easier you find yourself drifting. You can also, if

1315
03:57:05.440 --> 03:57:21.360
you choose stay focused on my voice and really enjoy

1316
03:57:22.239 --> 03:57:51.399
the process gradually relaxing each muscle in your body effortlessly

1317
03:57:58.440 --> 03:58:26.360
and just observing the sensation of letting go completely. This time,

1318
03:58:26.479 --> 03:58:34.760
I'm going to count from six down to one, and

1319
03:58:34.920 --> 03:58:44.559
you can notice your mind calming down more with each

1320
03:58:45.040 --> 03:59:09.239
number that you hear. Me say, naturally feeling calm and slow, peaceful,

1321
03:59:10.079 --> 04:02:02.639
six five four three two one, being aware how your

1322
04:02:02.879 --> 04:02:32.000
mind has slowed right down, sinking deeply into relaxation. And

1323
04:02:32.079 --> 04:02:39.200
as you focus on your mind, you may notice that

1324
04:02:40.920 --> 04:02:48.760
there are some thoughts still there, maybe some stubborn thoughts

1325
04:02:48.920 --> 04:03:04.159
that for some reason perhaps need your attention. So what

1326
04:03:04.399 --> 04:03:16.680
you can do is send love to those thoughts. Sprinkle

1327
04:03:17.360 --> 04:03:26.959
those thoughts with love, like all petals from a flower.

1328
04:03:28.000 --> 04:03:34.920
Just sprinkle it over them, petals filled with love towards

1329
04:03:35.000 --> 04:03:41.639
those thoughts, to let those thoughts know that you're not

1330
04:03:41.680 --> 04:03:50.559
abandoned in them. You just need them. You require them

1331
04:03:50.600 --> 04:04:02.920
to just calm down, slow down, quiet down for now.

1332
04:04:10.680 --> 04:04:15.680
So as you focus on those remaining thoughts, as we

1333
04:04:15.840 --> 04:04:21.120
count down this time from seven down to one. With

1334
04:04:21.239 --> 04:04:35.360
each number, just imagine sprinkling those flower petals of love, kindness,

1335
04:04:36.719 --> 04:04:48.600
gratitude over those thoughts, which will allow them to just

1336
04:04:50.000 --> 04:05:05.079
melt away and relax deeply. With every number, the thoughts

1337
04:05:05.159 --> 04:05:38.200
would become more and more relaxed. Starting with number seven

1338
04:05:41.799 --> 04:07:49.479
six five four three two one. I needs him. Now,

1339
04:07:53.719 --> 04:08:14.920
notice how relaxed your feeling in your body. We're going

1340
04:08:15.040 --> 04:08:28.760
to focus on your hands because the more relaxed your

1341
04:08:28.920 --> 04:08:35.840
hands are, the more relaxed your body and mind are.

1342
04:08:50.760 --> 04:08:56.920
And this you focus on your hands and your fingers.

1343
04:09:02.319 --> 04:09:07.079
There's nothing needed to be done. There's no clenching of

1344
04:09:07.360 --> 04:09:11.920
fists or tents in the fingers or anything like that.

1345
04:09:19.159 --> 04:09:33.440
It's just noticing and focusing on your hands, noticing how

1346
04:09:33.479 --> 04:09:58.200
they feel. Because the more relaxed your hands feel, the

1347
04:09:58.479 --> 04:10:07.319
calm your mind it feels, and the more comfort you

1348
04:10:07.559 --> 04:10:35.319
feel throughout your body. You may have already noticed your

1349
04:10:39.680 --> 04:11:11.280
mind is starting to dress fince just on your hands

1350
04:11:12.319 --> 04:11:30.399
and fingers, allowing them to experience a real deepening of

1351
04:11:30.440 --> 04:11:46.440
that relaxation in your hands and fingers, more and more relaxed.

1352
04:11:51.479 --> 04:12:09.879
With each number from eight down to one, you can

1353
04:12:09.920 --> 04:12:21.200
almost feel that healing and relaxing energy spreading into your

1354
04:12:21.360 --> 04:12:41.200
hands and fingers, becoming yearn more relaxing with each number

1355
04:12:43.520 --> 04:12:58.600
you hear, going down from eight down to one, drifting,

1356
04:13:02.239 --> 04:15:29.280
drifting again, starting with number eight, seven, yes, five, four

1357
04:15:48.799 --> 04:17:15.799
three foo, just being here now, nothing to think about,

1358
04:17:17.520 --> 04:17:29.120
nothing to do, nothing to say, and everything just feels calmer.

1359
04:17:33.520 --> 04:17:41.079
And this is your natural state of being. This is

1360
04:17:41.280 --> 04:17:47.959
how you just normally feel when you take away all

1361
04:17:48.120 --> 04:17:55.120
that other stuff that we add, you know, things like

1362
04:17:55.479 --> 04:18:11.239
stress and worrying and overthinking and anxiety, tension, just generally

1363
04:18:11.360 --> 04:18:17.399
thinking about stuff. When you take that away, which is

1364
04:18:17.440 --> 04:18:26.760
what we do what we do now, you're left with

1365
04:18:29.479 --> 04:18:38.000
a real sense of peacefulness which comes to you very

1366
04:18:38.120 --> 04:18:53.559
quickly because ultimately it's just a feeling, a feeling of comfort.

1367
04:18:57.159 --> 04:19:00.559
It's almost as if you've gone inside yourself and you've

1368
04:19:00.600 --> 04:19:15.239
found a special place where everything is peaceful, a place

1369
04:19:15.399 --> 04:19:23.319
where you can feel relaxed and your natural sense of comfort,

1370
04:19:26.479 --> 04:19:34.239
a place where you can be you, where you can

1371
04:19:34.600 --> 04:19:41.280
accept yourself for who you are, a place where you're

1372
04:19:41.280 --> 04:19:51.840
not trying to please anybody else ever, a place where

1373
04:19:51.879 --> 04:20:01.399
you can actually not just love yourself, but in some

1374
04:20:01.440 --> 04:20:10.920
ways more importantly, you can like yourself appreciate who you are,

1375
04:20:19.600 --> 04:20:25.799
and that sense of gratitude is in the air all

1376
04:20:25.840 --> 04:20:39.399
around you. That's also a place where you can actually

1377
04:20:39.840 --> 04:20:54.440
feel the healing energy soaking into your body. Heathing energy

1378
04:20:55.399 --> 04:21:06.760
soaking into your body, and that healing energy spreads through

1379
04:21:06.840 --> 04:21:17.680
your veins, traveling to each and every single part of

1380
04:21:17.719 --> 04:21:27.559
your body, and you start to realize that actually that

1381
04:21:27.840 --> 04:21:36.600
healing energy, it's not just entered into your brain. It's

1382
04:21:36.680 --> 04:21:48.639
become part of your brain, and that spinal fluid is

1383
04:21:48.719 --> 04:21:59.639
now mixed with healing energy, not just allowing you to

1384
04:21:59.760 --> 04:22:07.639
feels so much more relaxed and healthy in this moment,

1385
04:22:12.079 --> 04:22:21.559
but also you start to realize that actually, what's happening

1386
04:22:21.760 --> 04:22:30.360
now with that healing, relaxing energy spreading through your body,

1387
04:22:32.239 --> 04:22:43.079
it's actually changing your life. It's actually changing the way

1388
04:22:43.159 --> 04:22:49.760
you're going to feel not just now, but tomorrow and

1389
04:22:49.840 --> 04:22:58.840
the next day. As your health improves, not just your

1390
04:22:58.879 --> 04:23:06.719
physical health but your mental health. Things that used to

1391
04:23:06.799 --> 04:23:12.959
bother you in the past, for some reason, no longer

1392
04:23:14.239 --> 04:23:20.840
have the effect that they used to because something has

1393
04:23:21.239 --> 04:23:34.280
changed deep within you. Maybe things that used to cause

1394
04:23:34.399 --> 04:23:46.399
you to feel anger no longer have that power to

1395
04:23:46.520 --> 04:23:52.159
control you the way they seem to be able to before.

1396
04:23:55.799 --> 04:24:03.319
As you realize that you all thought one who decides

1397
04:24:06.559 --> 04:24:17.520
what affects you, you're the one who decides to feel

1398
04:24:18.000 --> 04:24:31.360
relaxed and calm when you choose to enjoy noticing these

1399
04:24:31.840 --> 04:24:46.280
natural developments of healing continuing to grow and improve your

1400
04:24:46.360 --> 04:24:59.239
life day by day, including of course, your ability to

1401
04:24:59.399 --> 04:25:15.079
relax so much easier and sleeping. It's the most natural

1402
04:25:15.239 --> 04:25:25.840
thing in the world. To you, because falling asleep is

1403
04:25:25.920 --> 04:25:36.600
something that you've done so many times in your life,

1404
04:25:37.319 --> 04:25:41.399
and you know that you were born, as we all were,

1405
04:25:42.159 --> 04:25:52.120
with the ability to fall asleep naturally. We were born

1406
04:25:53.440 --> 04:26:03.920
with that ability to just drive off into a deep,

1407
04:26:05.159 --> 04:26:16.959
healing sleep. Even when we're kids, sometimes we'll fall asleep

1408
04:26:17.000 --> 04:26:21.920
when we don't even want to try to stay awake.

1409
04:26:23.239 --> 04:26:26.799
Maybe it's a birthday in the morning, or it's Christmas

1410
04:26:26.920 --> 04:26:30.719
or holiday or something we look forward to. We don't

1411
04:26:30.760 --> 04:26:35.360
want to go to sleep. But the more we want

1412
04:26:35.399 --> 04:26:40.600
to stay awake, the more we just start to drift.

1413
04:26:44.719 --> 04:26:48.719
And the more you fight drifting, the more you try

1414
04:26:48.799 --> 04:26:53.719
to stop yourself and drift in a safe the deeper

1415
04:26:53.879 --> 04:27:05.520
and stronger that drifting becomes. Because we're born not just

1416
04:27:05.680 --> 04:27:12.399
with the need to relax deeply and to naturally fall asleep,

1417
04:27:15.600 --> 04:27:28.959
but it's our birthright, it's part of our DNA. And

1418
04:27:29.159 --> 04:27:34.840
sometimes as we get older in life, perhaps at times

1419
04:27:35.520 --> 04:27:48.559
we have forgotten that relaxing completely is not only a

1420
04:27:48.799 --> 04:28:13.159
wonderfully pleasant experience, it's also really easy. It's very very

1421
04:28:13.520 --> 04:28:19.399
easy to let go, because that's all it is. It's

1422
04:28:19.600 --> 04:28:34.280
just deciding to let go. And when you press the

1423
04:28:34.360 --> 04:28:44.760
play button on my recordings. You have given permission for

1424
04:28:44.920 --> 04:28:53.360
my voice to relax you. When you press that play button.

1425
04:28:54.360 --> 04:29:02.799
You have given me permission for my words to affect

1426
04:29:05.280 --> 04:29:17.159
you in a positive, only a positive way, opening up

1427
04:29:22.319 --> 04:29:40.799
your mind to useful and healing suggestions that can have

1428
04:29:45.079 --> 04:29:52.719
such an amazing effect on how you feel right now,

1429
04:29:57.280 --> 04:30:07.159
as well as those changes that continue long after the

1430
04:30:07.239 --> 04:30:18.000
recording ends. Those changes within you to continue to flourish

1431
04:30:18.760 --> 04:30:33.360
and grow, transforming your life in a positive, beautiful way,

1432
04:30:36.440 --> 04:30:43.520
allowing you to move forward in your life in the

1433
04:30:43.639 --> 04:31:00.840
direction that you choose for yourself. And this feeling, this

1434
04:31:01.159 --> 04:31:08.959
feeling that you can experience of safety, comfort and calmness,

1435
04:31:16.680 --> 04:31:30.680
just feels so nice. It's such a healthy place to be,

1436
04:31:38.559 --> 04:31:52.360
and that positivity grows within you each and every day.

1437
04:31:55.399 --> 04:32:05.239
Moving forward, you're going to find that you're more relaxed

1438
04:32:07.520 --> 04:32:19.920
physically and in your mind is more relaxed. And it's

1439
04:32:19.959 --> 04:32:25.520
not that you're thinking slower. It's just that your mind

1440
04:32:25.600 --> 04:32:37.520
will be less clogged up with unnecessary negativity because from

1441
04:32:37.559 --> 04:32:47.840
now on, your mind rejects negativity. From now on, you're

1442
04:32:47.920 --> 04:32:58.760
going to start noticing when negativity arises and you can

1443
04:32:58.920 --> 04:33:12.919
just say stop, stop, and that negativity will turn around

1444
04:33:13.479 --> 04:33:32.880
and leave you alone. Stop and that negativity will disappear.

1445
04:33:41.000 --> 04:33:47.479
And as you notice that you feel way more relaxed

1446
04:33:48.880 --> 04:34:04.279
than you probably expected, you can now congratulate yourself because

1447
04:34:04.439 --> 04:34:10.880
you're the person that has done this. You are the

1448
04:34:10.959 --> 04:34:16.080
one that has opened your mind up to the simple

1449
04:34:16.279 --> 04:34:24.159
facts that you can feel more relaxed in your body

1450
04:34:24.880 --> 04:34:34.159
and in your mind. You've opened your mind up to

1451
04:34:36.479 --> 04:34:43.080
the birthright of being able to just fall asleep easily

1452
04:34:44.119 --> 04:34:58.159
when you choose. And that's a nice feeling. Don't you

1453
04:34:58.200 --> 04:35:09.799
think it feels nice? Doesn't it? To feel calm? All

1454
04:35:09.840 --> 04:35:14.479
that healing energy is spreading through your body and your

1455
04:35:14.560 --> 04:35:30.360
mind to spend time in a special place where negativity

1456
04:35:31.840 --> 04:35:44.759
can no longer enter. Negativity is banned. It's bad, it's

1457
04:35:44.799 --> 04:35:51.520
not allowed entry. Doesn't it doesn't. This doesn't deserve to

1458
04:35:51.560 --> 04:35:59.680
be here. It doesn't belong here. Negativity has no place

1459
04:36:00.639 --> 04:36:17.479
in your life. Which makes room feel more comfort, more heathing,

1460
04:36:19.599 --> 04:36:46.880
more relaxation, more peace. It feels nice, doesn't it? Just

1461
04:36:50.319 --> 04:37:10.279
the let go with everything. I'm going to count down

1462
04:37:10.439 --> 04:37:18.560
now from twenty down to one. You can continue to

1463
04:37:18.599 --> 04:37:32.400
relax if you choose. You can drift to sleep with

1464
04:37:32.520 --> 04:37:43.720
every number you hear me say, you can fell twice

1465
04:37:43.759 --> 04:37:50.919
as relaxed or if you choose, you can feel twice

1466
04:37:51.159 --> 04:40:52.959
a sleepy now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five. Oh,

1467
04:40:53.439 --> 04:41:03.319
this is your time to just take a break, your

1468
04:41:03.439 --> 04:41:14.200
time to relax, to allow your mind to slow down,

1469
04:41:22.840 --> 04:41:36.919
to give yourself permission to take a break from everything.

1470
04:41:41.639 --> 04:41:46.119
And you you're the only person that can make that decision.

1471
04:41:48.959 --> 04:41:52.200
You're the only person that can actually tell your mind

1472
04:41:56.520 --> 04:42:20.880
to just relax, to just take some time off so

1473
04:42:20.919 --> 04:42:25.799
that you can focus on your body, getting in touch

1474
04:42:26.080 --> 04:42:40.959
with how you feel physically. And in the process of

1475
04:42:43.560 --> 04:42:48.319
this body scan, where you focus on different parts of

1476
04:42:48.360 --> 04:42:59.200
your body, those parts that you focus on and observe.

1477
04:43:02.119 --> 04:43:10.520
Even though you're not purposely requesting for those parts of

1478
04:43:10.560 --> 04:43:18.119
your body to relax, it's kind of expected. You expect

1479
04:43:19.439 --> 04:43:27.119
when you listen to my voice to feel more relaxed naturally,

1480
04:43:32.599 --> 04:43:41.119
because when you're listening to me, your attention is focused

1481
04:43:42.759 --> 04:43:54.000
on my words, and as my words guide you to

1482
04:43:54.159 --> 04:44:06.560
focus on those parts of your body, your focus increases,

1483
04:44:13.639 --> 04:44:30.319
which actually calms your mind. And when your mind calms down,

1484
04:44:34.840 --> 04:44:57.040
your body relaxes, and when your body calms down, your

1485
04:44:57.080 --> 04:45:13.959
mind relaxes. And even though we've not really started the

1486
04:45:14.080 --> 04:45:26.799
focus on your body, you can already feel that healing

1487
04:45:27.000 --> 04:45:41.520
energy spreading through your body, pushing out stress and tension,

1488
04:45:45.639 --> 04:45:52.959
healing all the parts of your body, including your skin,

1489
04:45:54.080 --> 04:46:01.040
your bones, your blood, all of your organs inside your body,

1490
04:46:02.400 --> 04:46:09.200
all of the muscles, all of the fat, all of everything,

1491
04:46:11.000 --> 04:46:22.799
every hair on your body is filled with that healing energy.

1492
04:46:25.240 --> 04:46:41.000
And when your brain fills with that healing energy, the

1493
04:46:41.200 --> 04:47:05.639
feeling of comfort and relaxation increases, deeply, increases in a

1494
04:47:05.720 --> 04:47:25.240
way that your mind starts to feel perhaps bit drowsy

1495
04:47:25.880 --> 04:47:36.400
because it's not needed, and it may start to drift

1496
04:47:45.200 --> 04:47:52.080
if that's what's needed. So if you're listening to this

1497
04:47:53.959 --> 04:47:58.200
and what you need is deep relaxation, that's what you get.

1498
04:48:00.400 --> 04:48:07.319
If what you need is to fall asleep naturally and

1499
04:48:07.479 --> 04:48:16.119
easily as your mind drifts, that's also what will happen.

1500
04:48:21.759 --> 04:48:29.520
Because by pressing that play button on the podcast and

1501
04:48:29.799 --> 04:48:36.159
listening to me, you give permission for your body and

1502
04:48:36.240 --> 04:48:48.279
your mind. In fact, you give the command to your

1503
04:48:48.319 --> 04:48:59.639
body and your mind to relax deeply and to drift

1504
04:48:59.720 --> 04:49:08.759
off to sleep, if that's what you want or need.

1505
04:49:16.360 --> 04:49:26.119
And as I focus on the different parts of your body,

1506
04:49:27.000 --> 04:49:35.840
you may start to just drift. And then you come

1507
04:49:35.880 --> 04:49:41.159
back again and you hear me talking, and I'm focusing

1508
04:49:41.319 --> 04:49:52.159
on a different parts of your body. You may find

1509
04:49:52.319 --> 04:50:00.880
yourself drifting, but you don't realize you're drifting until you

1510
04:50:01.080 --> 04:50:09.439
stop drifting and you're alert again to my voice. Focusing

1511
04:50:10.560 --> 04:50:15.400
on a different part of your body starts to relax

1512
04:50:15.560 --> 04:50:28.080
even deeper, because that drifting is basically you already in

1513
04:50:28.159 --> 04:50:39.240
the sleep zone. And the more you drift, the longer you drift,

1514
04:50:40.680 --> 04:50:51.360
and the longer you drift, eventually that drifting continues into sleep,

1515
04:50:56.360 --> 04:51:01.240
and that's the last you remember until you wake up

1516
04:51:05.680 --> 04:51:10.840
in your own time. When you experience the right amount

1517
04:51:10.919 --> 04:51:19.919
of sleep. Fear, because when you do, and if you

1518
04:51:20.040 --> 04:51:34.159
do fall asleep, it's extremely pleasant, so relaxing, so deep,

1519
04:51:35.639 --> 04:51:53.639
healing sleep. I'm going to feel so nice to relax

1520
04:51:53.880 --> 04:52:03.279
into your own body and mind. You if you feel

1521
04:52:03.319 --> 04:52:12.520
that heathing energy is spreading through it, relaxing news so deeply,

1522
04:52:17.360 --> 04:52:33.599
relaxing us so so deeply. As we start to focus

1523
04:52:35.279 --> 04:52:57.520
on your eyes, moving down to your jaw, down to

1524
04:52:57.639 --> 04:53:46.080
your neck, you shoulders, arms, hands, fingers, your chest, your stomach,

1525
04:53:53.279 --> 04:54:27.840
your back, your spine, your hips, your legs, your feet,

1526
04:54:36.680 --> 04:55:05.159
your toyes, and the feedings bread in and growing inside

1527
04:55:05.520 --> 04:55:19.040
your body, feeling you up. Now let's focus again on

1528
04:55:19.240 --> 04:55:27.639
parts of your body. Focusing this time on your forehead.

1529
04:55:33.560 --> 04:55:42.840
Now on your mouth, your lips, your tongue, the whole

1530
04:55:42.919 --> 04:56:05.479
of your mouth. Focusing on your fingers. Maybe you could

1531
04:56:06.599 --> 04:56:10.599
move your fingers a little bits. You can focus on

1532
04:56:10.720 --> 04:56:25.080
each one individually, both hands and even though if you

1533
04:56:25.240 --> 04:56:30.680
focus on both of your hands now they almost seem

1534
04:56:30.759 --> 04:56:39.000
to just melt into one. Where is your right hand

1535
04:56:39.159 --> 04:56:49.080
start in your left hand end, almost as if just

1536
04:56:49.319 --> 04:57:05.919
mixed together. Now focusing on your knees, just noticing how

1537
04:57:06.000 --> 04:57:30.080
your knees feel. Now, focusing on your elbows, focusing on

1538
04:57:30.200 --> 04:57:45.360
both of your elbows, just observing the feeling of your elbows.

1539
04:58:09.360 --> 04:58:27.200
Now focusing absurving the back of your neck, feeling the

1540
04:58:27.360 --> 04:59:07.119
energy on the back of your neck. Observing your ankles,

1541
04:59:16.560 --> 05:00:29.680
being aware of physical sensations in your ankles, noticin now

1542
05:00:31.680 --> 05:00:48.799
you toes, on both of your feet, being aware how

1543
05:00:49.439 --> 05:01:41.319
you TOAs feel right now, Notice thin high you entire

1544
05:01:42.599 --> 05:02:40.080
body fails noticing your mind feels now, letting go, letting go,

1545
05:02:47.959 --> 05:03:20.759
letting go everything, m letting go, letting go, letting go

1546
05:03:27.799 --> 05:03:47.319
everything everything. I'm going to start now, and I would

1547
05:03:47.400 --> 05:03:49.720
like you just, first of all, just to see yourself

1548
05:03:51.240 --> 05:03:57.479
lying down on that message table, lying on your front.

1549
05:03:58.720 --> 05:04:06.720
Your head is supported, your arms are supported, and you

1550
05:04:06.759 --> 05:04:13.560
feel comfortable and breathing. It's really easy, and you feel

1551
05:04:16.919 --> 05:04:19.959
you feel confident in how you look as well. So

1552
05:04:20.360 --> 05:04:24.560
there's none of that issue of body problems or shyness,

1553
05:04:25.400 --> 05:04:33.560
because I'm a professional and this is a therapy session,

1554
05:04:34.319 --> 05:04:42.319
so none of that stuff matters whatsoever. This is about you.

1555
05:04:45.119 --> 05:04:51.040
This is about how you feel and how you can

1556
05:04:52.360 --> 05:04:58.200
enjoy that sense of comfort and relaxation that comes from

1557
05:04:59.360 --> 05:05:05.119
letting go and allowing my hands and my fingers to

1558
05:05:05.159 --> 05:05:16.599
relax you by a message your body. So I want

1559
05:05:16.639 --> 05:05:21.599
to start off just by placing my hands on the

1560
05:05:21.639 --> 05:05:26.159
back of your head, just gently, just so you can

1561
05:05:26.240 --> 05:05:35.200
feel my hands feel like really on you, so you

1562
05:05:35.240 --> 05:05:37.520
can maybe feel the warmth of my hands on the

1563
05:05:37.560 --> 05:05:43.279
back of your head. With my hands to the side

1564
05:05:43.319 --> 05:05:47.959
of your head, not pressing, but just holding there very gently,

1565
05:05:50.880 --> 05:05:53.560
maybe over your ears, and a little bit on your

1566
05:05:53.560 --> 05:06:00.240
face just so you can feel my hands so you

1567
05:06:00.279 --> 05:06:13.599
can become accustomed to them. And now put my hands

1568
05:06:13.599 --> 05:06:17.799
on the back of your head again and gently let

1569
05:06:17.799 --> 05:06:30.279
them slide down onto the back of your neck. You

1570
05:06:30.319 --> 05:06:40.159
can feel my hands gently stroke in the back of

1571
05:06:40.200 --> 05:06:46.840
your neck to start with, just so you can get

1572
05:06:46.919 --> 05:06:51.439
used to the the feeling of my hands on your skin,

1573
05:06:52.000 --> 05:07:00.599
get accustomed to realize that you're safe and it's all good,

1574
05:07:00.880 --> 05:07:10.439
it's all fine. And I'm going to start gently massaging

1575
05:07:11.240 --> 05:07:28.119
the muscles in the back of your neck with both hands. Now,

1576
05:07:28.159 --> 05:07:34.439
this is a very trusting situation really, because our necks

1577
05:07:34.439 --> 05:07:38.919
are so fragile and to have someone have their hands

1578
05:07:39.479 --> 05:07:44.479
around your neck in that way can sometimes be problematic

1579
05:07:44.560 --> 05:07:50.159
for people, which is why massages are quite good, because

1580
05:07:50.159 --> 05:07:58.799
it allows you to relax and to get in touch

1581
05:07:59.000 --> 05:08:15.880
with trust, to feel peaceful and calm. And there's a

1582
05:08:15.959 --> 05:08:24.720
massage the sides of your neck, gently moving from the

1583
05:08:24.759 --> 05:08:28.599
bottom of your neck. It would be sort of near

1584
05:08:28.639 --> 05:08:32.000
where your shoulders start, I guess, all the way up

1585
05:08:34.000 --> 05:08:39.479
to your jaw your ears kind of area that side

1586
05:08:39.520 --> 05:08:44.560
of your neck. Of course, it's a lot longer than

1587
05:08:44.880 --> 05:08:59.880
the front of your neck. And then message in the

1588
05:09:00.680 --> 05:09:08.439
back of your neck, especially that area where perhaps we

1589
05:09:08.599 --> 05:09:16.680
hold tension, and as that area's massage, you can actually

1590
05:09:16.799 --> 05:09:20.639
feel a sense of release in the back of your

1591
05:09:20.680 --> 05:09:28.840
neck and maybe you can breathe it out as well.

1592
05:09:31.319 --> 05:09:44.080
Notice how it feels. Notice how you feel. And then

1593
05:09:44.159 --> 05:09:48.439
moving down to that area between your neck and your shoulders,

1594
05:09:49.840 --> 05:09:58.759
that muscle area, starting to massage that area on both sides.

1595
05:10:00.919 --> 05:10:03.159
I mean, this would be the area that a lot

1596
05:10:03.200 --> 05:10:05.560
of people would message if they were going to give you,

1597
05:10:06.360 --> 05:10:11.880
like a shoulder message. Even that's not technically the shoulders,

1598
05:10:12.360 --> 05:10:14.959
but it's all the muscles that lead to the shoulders

1599
05:10:16.680 --> 05:10:21.560
from the neck and the game that can hold tension

1600
05:10:22.599 --> 05:10:28.799
and stress. And when massaged sometimes a nice deep message

1601
05:10:28.919 --> 05:10:36.439
is useful. And you decide how deep that message is,

1602
05:10:47.680 --> 05:10:54.759
and just allow my knuckles just to dig in to

1603
05:10:54.840 --> 05:11:04.319
get to those muscles and to ready relaxed, all the

1604
05:11:04.439 --> 05:11:22.479
time being firm yet gentle with you and just stroking

1605
05:11:22.599 --> 05:11:31.080
down the area to your actual shoulders, moving to the

1606
05:11:31.200 --> 05:11:42.159
muscles of your shoulders and maybe initially just pulling up

1607
05:11:42.360 --> 05:11:46.040
the shoulders a little bit of the table just to

1608
05:11:46.080 --> 05:11:50.400
give you a little bit of a stretch, but very gently,

1609
05:11:56.799 --> 05:11:59.520
and you've got the muscles at the front of your shoulders,

1610
05:12:00.240 --> 05:12:11.200
the sides and the back. Again, this is a part

1611
05:12:11.360 --> 05:12:16.759
that can really take quite a bit of pressure, quite

1612
05:12:16.799 --> 05:12:24.880
a bit of needing. If if you wish to really

1613
05:12:26.680 --> 05:12:32.200
release the tension to really get into those muscles, and

1614
05:12:35.599 --> 05:12:38.959
you can let your fingers in there. They can feel

1615
05:12:39.159 --> 05:12:47.200
really nice. Sometimes just being stroked gently or being massaged

1616
05:12:48.639 --> 05:12:57.319
quite strongly, it can all be beneficial to the relaxation.

1617
05:13:02.439 --> 05:13:15.520
Put the muscles in your shoulders. Now you move down

1618
05:13:15.599 --> 05:13:26.040
your arms. We do one arm at a time, starting

1619
05:13:26.119 --> 05:13:36.599
with your right arm, will I DearS, I just lift

1620
05:13:36.639 --> 05:13:39.599
your arm up, just hold it to the side of

1621
05:13:39.639 --> 05:13:46.880
you by way it still be attached, and I just

1622
05:13:47.200 --> 05:14:01.759
message the tops of your arms all the way down

1623
05:14:01.959 --> 05:14:26.400
to your forearms into your wrists, gently massaging that parts,

1624
05:14:28.919 --> 05:14:35.639
the softer part which is the under part of the arm,

1625
05:14:35.680 --> 05:14:40.200
which leads to the crease in your elbow, the inside.

1626
05:14:40.880 --> 05:14:55.759
It's much more sensitive skin. Sometimes just having that stroked

1627
05:14:58.479 --> 05:15:14.000
I feel really nice, pleasurable and relaxing. Now moving down

1628
05:15:15.360 --> 05:15:27.759
to your right hand, just holding your hand in both

1629
05:15:27.799 --> 05:15:37.439
of my hands, just pressing gently on the back of

1630
05:15:37.479 --> 05:15:48.400
your hand and stretching your fingers ever so lightly at

1631
05:15:48.400 --> 05:16:03.319
the same time, pressing down and messaging each finger, and

1632
05:16:03.360 --> 05:16:14.000
then starting to massage the palms of the hand. Just

1633
05:16:14.200 --> 05:16:25.319
turning the hand gently, stretching it gently, and actually having

1634
05:16:25.400 --> 05:16:32.639
your hand held can really be an emotional experience sometimes

1635
05:16:33.599 --> 05:16:38.479
even if it is a stranger, someone you don't know

1636
05:16:38.680 --> 05:16:45.759
very well, like a massage person or a therapist. Maybe

1637
05:16:46.040 --> 05:16:58.919
because it's intimate and it can feel nice, you can

1638
05:16:58.959 --> 05:17:09.799
feel safe. And as I put that right arm back

1639
05:17:09.880 --> 05:17:18.000
down where it was, we did the same with your

1640
05:17:18.080 --> 05:17:31.240
left arm, exactly the same. Massage in the muscles in

1641
05:17:31.279 --> 05:17:39.680
your arm all the way down, dear rest, stroking the

1642
05:17:39.720 --> 05:17:49.680
inside of your arm, just being gentle or as firm

1643
05:17:49.759 --> 05:18:09.959
as you require, and then massaging your left hand, stretching

1644
05:18:10.040 --> 05:18:19.479
the fingers gently, massaging the palm of your left hand.

1645
05:18:31.520 --> 05:18:59.360
You can feel so so relaxing, so comforting, and I

1646
05:18:59.599 --> 05:19:11.759
just re still left down, back down, Start to massage

1647
05:19:12.240 --> 05:19:22.080
your back, the biggest part of your body, starting at

1648
05:19:22.080 --> 05:19:28.200
the top, starting again where we already be have been,

1649
05:19:28.959 --> 05:19:33.680
the area at the top in between your shoulders, near

1650
05:19:33.720 --> 05:19:38.919
your neck. Going back a message in that area again,

1651
05:19:40.040 --> 05:19:53.759
but this time moving downwards, taking a downward stroke to

1652
05:19:53.799 --> 05:20:00.319
the middle of your back, working from the outside. In words,

1653
05:20:01.520 --> 05:20:08.959
it's a massage in the your back, but the outsides

1654
05:20:09.279 --> 05:20:18.880
of your back, the parts where your arms with maybe

1655
05:20:19.319 --> 05:20:32.040
rest against almost the path that connects your front to

1656
05:20:32.200 --> 05:20:50.119
your back. Just messaging down firmly but gently, as firm

1657
05:20:50.159 --> 05:20:58.360
as you want, moving down and moving across a little bit,

1658
05:20:58.400 --> 05:21:02.400
and moving all the way down again, be very gentle,

1659
05:21:04.119 --> 05:21:14.639
you have firm as you choose. Eventually you get to

1660
05:21:14.720 --> 05:21:20.119
the spine. We can message the muscles on either side

1661
05:21:20.159 --> 05:21:23.799
of your spine, from the top of your neck all

1662
05:21:24.000 --> 05:21:35.319
the way down to your lower back. We can do

1663
05:21:35.400 --> 05:21:45.520
that a few times. Sometimes people use the knuckle or

1664
05:21:45.560 --> 05:21:50.560
the you know, two fingers and just go your side

1665
05:21:50.599 --> 05:21:55.680
of the spine almost just push down, go all the

1666
05:21:55.680 --> 05:21:59.919
way down to the bottom of the spine, each time

1667
05:22:01.520 --> 05:22:12.119
releasing tension and opening up the body, stretching your body

1668
05:22:13.240 --> 05:22:17.400
so that you feel more relaxed but at the same

1669
05:22:17.520 --> 05:22:34.319
time rejuvenated. And now I'm going to move to one side,

1670
05:22:35.360 --> 05:22:42.439
to your right side, and from the bottom of your

1671
05:22:42.479 --> 05:22:49.560
ribs to your pelvis, I'm going to massage that area

1672
05:22:50.279 --> 05:22:55.360
of your back. I'll stretch over the other side and

1673
05:22:55.400 --> 05:23:02.119
i will pull the muscles gently and massage. Push from

1674
05:23:02.159 --> 05:23:07.119
one end that side or way to my side, to

1675
05:23:07.159 --> 05:23:11.959
the middle of fact, to where your spine is massaging

1676
05:23:12.840 --> 05:23:17.200
that side of your spine the opposite side to where

1677
05:23:17.200 --> 05:23:25.360
I'm standing. It's almost like kneading bread. There's that big

1678
05:23:25.439 --> 05:23:37.840
area which is firm yet lots there to message. Potentially

1679
05:23:37.880 --> 05:23:42.200
one of the most important places to actually have a

1680
05:23:42.240 --> 05:23:49.680
message because you really feel it. You really feel the

1681
05:23:49.840 --> 05:23:55.000
release and the pleasure of having your lower back massaged.

1682
05:23:58.159 --> 05:24:03.919
It releases so much from your body that's not useful,

1683
05:24:07.040 --> 05:24:12.599
starting a healing process which will continue long after this

1684
05:24:12.799 --> 05:24:24.919
recording is over. The message in this part of your

1685
05:24:24.919 --> 05:24:30.400
body not only feels really good for you, it's actually

1686
05:24:30.439 --> 05:24:34.479
fun to do because it is, as I said, like

1687
05:24:34.680 --> 05:24:39.840
kneading bread. It's a part that you can really get

1688
05:24:40.000 --> 05:24:53.759
hold of and really message deeply. If that's your choice,

1689
05:24:55.400 --> 05:24:57.319
then I'm going to move over to the other side

1690
05:24:57.319 --> 05:25:03.840
of your body and do the same with the opposite

1691
05:25:03.919 --> 05:25:13.279
part of your lawer back. Kneeding and messaging from your

1692
05:25:13.400 --> 05:25:20.880
sides or way to the middle of your back where

1693
05:25:20.919 --> 05:25:34.560
your spine is pressing and kneading firm and gentle at

1694
05:25:34.560 --> 05:25:44.360
the same time. It feels so releasing this mixture of

1695
05:25:44.520 --> 05:25:59.799
pleasure comfort, release, calmness, relaxation or mixed together. Plus this

1696
05:26:00.119 --> 05:26:06.319
that feeling from your stomach as it's being stretched. Even

1697
05:26:06.360 --> 05:26:09.360
though you're in your stomach now, you can feel it

1698
05:26:09.439 --> 05:26:13.759
being stretched because that whole area is connected to your stomach.

1699
05:26:22.560 --> 05:26:27.360
Now we're going to move or move further up to

1700
05:26:27.479 --> 05:26:29.799
your top of your body, and I'm going to do the

1701
05:26:29.880 --> 05:26:38.560
same this time, starting with your upper back. Put my

1702
05:26:38.720 --> 05:26:47.159
hands forward over and massive massage in that area up

1703
05:26:47.240 --> 05:26:51.080
to your spine, from the side of your body up

1704
05:26:51.119 --> 05:26:56.360
to your spine, so some of that message area, the

1705
05:26:56.560 --> 05:27:03.080
muscle tissue where a fatty tissue even will be possibly

1706
05:27:03.119 --> 05:27:08.119
from your chest because all connected the chest and the

1707
05:27:08.159 --> 05:27:14.720
back connect together. I'm going to be massaging and just

1708
05:27:14.799 --> 05:27:21.599
pulling some of that skin from your side up and

1709
05:27:21.799 --> 05:27:30.520
massaging that area of your upper back all the way

1710
05:27:30.639 --> 05:27:37.119
to your spine. And then I'll move down a bit

1711
05:27:37.200 --> 05:27:40.279
and I'll continue with the middle of your back doing

1712
05:27:40.360 --> 05:27:49.279
exactly the same thing as gentle or as deep as

1713
05:27:49.360 --> 05:28:01.159
you choose. Now I'll move the other side again and

1714
05:28:02.479 --> 05:28:05.799
do the exact same thing with the top of your

1715
05:28:05.840 --> 05:28:15.720
back on the other side, from pretty much underneath your

1716
05:28:15.880 --> 05:28:29.479
arm area really to your spine and then continuing that

1717
05:28:31.560 --> 05:28:36.400
all the way down, including your lower your middle of

1718
05:28:36.439 --> 05:28:54.959
your back. I'm gonna go to your thighs, the backs

1719
05:28:55.000 --> 05:29:04.639
of your thighs, and the sides of your thighs, starting

1720
05:29:04.720 --> 05:29:13.319
with your right leg. Massage in the back and the

1721
05:29:13.520 --> 05:29:22.119
sides of your thighs gently and firmly. There's a lot

1722
05:29:22.119 --> 05:29:25.680
of muscles there. It's an area that can be very

1723
05:29:25.799 --> 05:29:30.000
tense at times and maybe needs a little bit more

1724
05:29:30.040 --> 05:29:38.639
pressure than the rest of the body. That's up to you.

1725
05:29:38.639 --> 05:29:44.759
You can gently stroke the back of your legs where

1726
05:29:45.520 --> 05:29:50.439
you know, opposite your knee joint or underneath your knee joint,

1727
05:29:51.560 --> 05:30:04.479
very sensitive, gentle area. And then working down to your

1728
05:30:04.479 --> 05:30:12.840
calf muscles. Massage in your calf muscles thoroughly and deeply,

1729
05:30:13.919 --> 05:30:25.799
if you choose, using both hands and fingers, sticking deep

1730
05:30:34.159 --> 05:30:39.560
to your ankles, in the back of your back of

1731
05:30:39.599 --> 05:30:54.159
your ankles, just gently massage in that area, maybe lifting

1732
05:30:54.200 --> 05:31:08.200
the leg and stretching out a little bit. Moving to

1733
05:31:08.360 --> 05:31:22.840
the right foot, massage in the bottom of your feet

1734
05:31:27.080 --> 05:31:38.319
and the size of your feet, gently but firm enough

1735
05:31:38.439 --> 05:31:49.279
so they don't tickle, and just allow the pleasure that

1736
05:31:49.319 --> 05:31:55.479
you get from having your feet. Message to just overtake

1737
05:31:55.560 --> 05:32:04.439
you as I continue to message your feet, the bottoms

1738
05:32:04.479 --> 05:32:14.240
of your feet, the sides, your arches, your heel. You

1739
05:32:14.240 --> 05:32:17.240
can put a lot of pressure into your heel and

1740
05:32:17.360 --> 05:32:22.360
it feels amazing, Yet the arches need to be a

1741
05:32:22.400 --> 05:32:34.119
bit more gentle. Stretching your toes gently, the message in

1742
05:32:34.240 --> 05:32:42.520
the bottoms of your toes with my fingers, each one individually.

1743
05:32:50.880 --> 05:32:54.759
Moving over to the left leg to do exactly the

1744
05:32:54.840 --> 05:33:05.200
same thing. Starting at the top of the thighs, work

1745
05:33:05.279 --> 05:33:09.880
in the back of the thighs and the sides, massaging

1746
05:33:10.080 --> 05:33:20.279
deeply and gently that whole area, working all the way down.

1747
05:33:27.240 --> 05:33:33.040
And this is an area that maybe you could like

1748
05:33:33.119 --> 05:33:41.959
to spend more time relaxing and massaging. So perhaps if

1749
05:33:42.000 --> 05:33:47.159
you wanted like a bigger future recording wants, spend more

1750
05:33:47.200 --> 05:33:58.840
time on one particular area. As you move down to

1751
05:33:58.880 --> 05:34:10.319
your calf muscle. Yes, massage in your calf muscles firmly

1752
05:34:12.279 --> 05:34:26.360
and gently, move down your aincord into your feet, Massage

1753
05:34:26.360 --> 05:34:31.919
in the backs of your feet, the bottoms of your feet,

1754
05:34:37.040 --> 05:34:44.159
stretching your toes, and massage in each tone individually. And

1755
05:34:44.200 --> 05:34:49.919
the feeling of pleasure and release that you experience when

1756
05:34:49.919 --> 05:35:11.880
you're having your feet massaged. Feels really good. Now she

1757
05:35:12.080 --> 05:35:23.479
turned over in your mind. Laying on your back, I'm

1758
05:35:23.520 --> 05:35:37.040
just gonna start again for your neck area, in your shoulders,

1759
05:35:40.959 --> 05:35:51.400
just to get back in touch with that area. And

1760
05:35:51.560 --> 05:36:03.159
as you move up, I can clean my hands, make

1761
05:36:03.240 --> 05:36:06.880
them more fresh, because now I'm going to massage your

1762
05:36:06.880 --> 05:36:22.759
face gently, starting off with your forehead. Your eyes are

1763
05:36:22.799 --> 05:36:29.080
closed and I can just stretch your eyes a little bit,

1764
05:36:30.080 --> 05:36:41.119
pushing up on your eyebrows, just massaging around, just scalp,

1765
05:36:46.840 --> 05:36:57.959
massaging down your cheeks, around your ears, into your jaw gently,

1766
05:37:02.880 --> 05:37:20.319
the side of your neck, your chin. Hm. Then just

1767
05:37:20.479 --> 05:37:31.880
moving down from your neck down to your chest, starting

1768
05:37:32.080 --> 05:37:39.479
by message in the very top of your chest where

1769
05:37:39.479 --> 05:37:49.880
the collar bone is. Give a side of the collarbone,

1770
05:37:52.959 --> 05:37:56.200
and then just message in the hole of the chest,

1771
05:38:05.360 --> 05:38:17.439
moving the chest around, because it's quite a large area.

1772
05:38:19.319 --> 05:38:26.799
You can move from one side to the next, moving

1773
05:38:27.159 --> 05:38:38.200
my hands underneath pretty much where your arms are stretching up,

1774
05:38:40.319 --> 05:38:43.439
stretching some of the muscles of your back in the process,

1775
05:38:48.680 --> 05:38:57.360
moving up over your chest and they're moving down again.

1776
05:39:09.959 --> 05:39:14.759
And then allow my hands to just massage gently and

1777
05:39:15.040 --> 05:39:21.759
slide down towards your stomach, starting in the middle of

1778
05:39:21.880 --> 05:39:31.479
your chest, and then gradually my hands moving apart and

1779
05:39:31.759 --> 05:39:37.400
massage in and slide in at the same time, moving

1780
05:39:37.520 --> 05:39:56.279
down to just below your rid cage, moving down, then

1781
05:39:56.400 --> 05:40:05.639
massaging up again, giving your chest all the attention that

1782
05:40:05.759 --> 05:40:20.240
it needs to feel completely relaxed, remembering them. I'm also

1783
05:40:20.360 --> 05:40:25.639
going to be focusing on your sides as well, an

1784
05:40:25.720 --> 05:40:32.080
area that really doesn't get much attention but feels really

1785
05:40:32.119 --> 05:40:42.400
good when it's massaged. Just stroking my hands down the

1786
05:40:42.520 --> 05:40:49.560
sides of your body, just below your arms, all the

1787
05:40:49.560 --> 05:41:02.959
way down to your hips. Now move into your stomach area.

1788
05:41:05.000 --> 05:41:08.400
I'm going to stand one side of you like I

1789
05:41:08.479 --> 05:41:12.880
did when I did your lower back. I'm going to

1790
05:41:12.959 --> 05:41:18.439
do a similar process of just stretching the muscles from

1791
05:41:18.479 --> 05:41:32.080
your side, gently massaging from one side to the next.

1792
05:41:34.200 --> 05:41:41.080
Move in the whole area from below your ribs all

1793
05:41:41.080 --> 05:41:51.599
the way down to below your belly button, and then

1794
05:41:51.720 --> 05:41:55.360
move round to the other side of you and repeat that.

1795
05:42:01.720 --> 05:42:17.599
Process of relaxing deeply, calmly. You feel loose, you feel free.

1796
05:42:18.119 --> 05:42:22.840
And it's something about having your stomach massage that's different

1797
05:42:22.880 --> 05:42:29.720
from any other part because we do have a tendency

1798
05:42:30.319 --> 05:42:34.200
of holding a different kind of stress in our stomach

1799
05:42:35.599 --> 05:42:44.240
that we may not be aware of as in our message,

1800
05:42:44.319 --> 05:42:53.880
your stomach in front of your stomach, making circles around

1801
05:42:54.119 --> 05:43:02.599
your belly button, and then going the other way around.

1802
05:43:09.119 --> 05:43:14.880
There's a gentleness and a freedom that comes from feeling

1803
05:43:15.479 --> 05:43:25.799
how you're feeling. As I now move down the tops

1804
05:43:25.840 --> 05:43:32.599
of your thighs, the muscles, massaging them, and I can

1805
05:43:32.720 --> 05:43:39.040
do this two legs at the same time, pressing down,

1806
05:43:41.520 --> 05:43:47.720
massaging deeply those muscles in your thighs at front of

1807
05:43:47.759 --> 05:43:58.759
your thighs, and moving down to your knees, gently massaging

1808
05:43:58.840 --> 05:44:10.159
your knees, sliding down your shins, putting pressure on either

1809
05:44:10.279 --> 05:44:22.479
side of your shin gently softly but firmly, moving down

1810
05:44:22.799 --> 05:44:37.599
to your ankles, stroking the tops of your feet, and

1811
05:44:37.639 --> 05:44:43.759
then with each foot in each hand, just gently messaging

1812
05:44:44.560 --> 05:44:52.880
the whole of the foot, the top, the bottom, your heel,

1813
05:44:53.360 --> 05:45:01.119
your ankle, your toes, messaging every part. Are your feet

1814
05:45:06.119 --> 05:45:12.200
feel so good? Just to let go and enjoy the process,

1815
05:45:17.840 --> 05:45:36.720
Enjoy feeling so deeply relaxed. So much comfort and so

1816
05:45:36.880 --> 05:45:53.680
many feelings come just from touching your skin, and you

1817
05:45:53.759 --> 05:45:59.840
can just lie there for as long as you cheer,

1818
05:46:03.959 --> 05:46:15.759
enjoying the feeling. Of deep comfort from being massaged by me,

1819
05:46:22.959 --> 05:46:44.959
enjoy feeling deeply ras And all we're gonna do is

1820
05:46:48.520 --> 05:47:05.040
blow out some candles. In your mind, there are going

1821
05:47:05.119 --> 05:47:15.520
to be a hundred candles, and you're going to blow

1822
05:47:15.639 --> 05:47:26.040
each one out individually, one by one, starting at one hundred.

1823
05:47:27.119 --> 05:47:38.840
As I count down all the way down to one,

1824
05:47:39.000 --> 05:47:47.959
and each time I say a number, you can imagine

1825
05:47:47.959 --> 05:47:54.439
that candle in front of you, and I'd like you

1826
05:47:54.520 --> 05:48:13.880
to actually physically gently blow that candle out, just so

1827
05:48:13.880 --> 05:48:23.159
it's not big blows, just a gentle, and that candle

1828
05:48:24.639 --> 05:48:33.959
will extinguish. And then I'll say the next number as

1829
05:48:34.000 --> 05:48:42.959
we move down, and you can just h blow that

1830
05:48:43.040 --> 05:48:53.040
one out as well. And as we move down the numbers,

1831
05:48:57.520 --> 05:49:06.240
you'll find yourself feeling more and more relaxed. If you

1832
05:49:06.400 --> 05:49:15.560
need to sleep, you'll also find yourself becoming incredibly tired

1833
05:49:16.759 --> 05:49:28.200
and sleepy. In fact, you may struggle to blow out

1834
05:49:28.240 --> 05:49:45.159
all one hundred of these candles as you feel more

1835
05:49:45.279 --> 05:50:13.000
and more deeply relaxed, more and more deeply tired, and

1836
05:50:13.400 --> 05:50:23.479
the further you go down, the more your mind starts

1837
05:50:23.560 --> 05:50:35.159
to drift. You may find that you stop listening to

1838
05:50:35.279 --> 05:50:47.759
me after a while, and even though there may be

1839
05:50:48.720 --> 05:50:56.759
background sounds where you are. You'll be aware of those

1840
05:50:56.919 --> 05:51:15.799
sounds at the moment. Be me start to just not

1841
05:51:16.000 --> 05:51:37.799
even notice them at all, because they're unimportant. Where I am.

1842
05:51:38.119 --> 05:51:42.959
I've got the sounds of the birds, there's horrors, the

1843
05:51:43.000 --> 05:51:50.959
pigeon who likes to say hello sometimes, and there's the

1844
05:51:51.000 --> 05:52:01.560
odd plane that goes by, maybe traffic and trains in

1845
05:52:01.639 --> 05:52:19.000
the distance, But none of that seems important whatsoever. More

1846
05:52:19.919 --> 05:52:32.919
candles you blow out, the less important anything is. From

1847
05:52:33.040 --> 05:52:43.919
more candles you blow out, the further you seem to

1848
05:52:44.200 --> 05:53:02.479
move away from sounds and from general date days. Stuff

1849
05:53:04.000 --> 05:53:18.119
seems to just move away on its own. You feel

1850
05:53:18.560 --> 05:53:38.759
more calma with every candle you blow out, guiding you

1851
05:53:42.200 --> 05:53:55.319
the next number, do you hear me say? And then

1852
05:53:55.400 --> 05:54:13.080
you blow that candle out too? So easy, so simple.

1853
05:54:22.639 --> 05:54:36.639
We're gonna start by introducing the first candle, which is

1854
05:54:36.680 --> 05:54:54.000
a hundred. First candle she is one hundred. When you

1855
05:54:54.880 --> 05:55:14.639
blow that candle out, you'll find immediately a slight change

1856
05:55:15.040 --> 05:55:23.319
in how you feel, as well as a real sense

1857
05:55:23.479 --> 05:55:54.119
of positivity growing within you, relaxation and sleepiness expanding. Starting

1858
05:55:54.799 --> 05:56:40.560
with one hundred, flow out by candle, now ninety nine

1859
05:56:41.680 --> 05:58:18.279
candle ninety eight, Can ninety seven, cane ninety six, ten

1860
05:58:23.360 --> 05:59:52.319
ninety five and ninety four, candle ninety three, hand ninety

1861
05:59:52.520 --> 06:01:31.080
two and ninety one, ten to ninety, eighty nine and

1862
06:01:39.439 --> 06:02:58.400
eighty eight, can do eighties, can do.

1863
06:03:09.840 --> 06:04:05.840
Eighty eighty five.

1864
06:04:41.479 --> 06:08:22.919
And can ten eighty two and two one candle seventy nine,

1865
06:08:36.000 --> 06:09:29.959
candle seventy eight, candle seventy seven, candle seventy six, candle

1866
06:09:33.639 --> 06:10:45.959
seventy five, candle seventy four, candle seventy three, candle seventy two,

1867
06:10:47.639 --> 06:11:59.919
candle seventy one, candle seventy one and seventy and sixty nine,

1868
06:12:10.000 --> 06:12:57.959
candle sixty eight, candle sixty seven, candle sixty five, candle

1869
06:13:03.479 --> 06:14:03.759
sixty four, candle sixty four, candle sixty three, candle sixty

1870
06:14:18.840 --> 06:15:55.360
and sixty one, candle sixty and fifty nine and fifty

1871
06:15:55.880 --> 06:17:14.560
eight candle fifty seven, candle fifty six, candle fifty five,

1872
06:17:32.040 --> 06:18:48.880
candle fifty four, bundle fifty three, candle fifty two, candle

1873
06:18:52.400 --> 06:20:58.119
fifty two two fifty, candle fifty one, candle fifty candle

1874
06:21:02.040 --> 06:22:56.599
fourty nine, candle forty eight, candle forty seven, candle forty

1875
06:22:56.919 --> 06:24:49.360
six candle forty five candle, forty two candle O one

1876
06:25:22.520 --> 06:27:22.880
and forty candle thirty nine, hand thirty eight, can't do

1877
06:27:27.400 --> 06:29:02.159
thirty seven, can't do thirty five, can't do thirty four,

1878
06:29:35.439 --> 06:32:28.080
pendo thirty three, handle thirty one, chendle thirty and twoinighteen

1879
06:32:28.799 --> 06:34:50.360
nine and twenty eight and twenty seven candle twenty six,

1880
06:35:31.240 --> 06:37:02.680
can twenty five and tooin T four handle twenty thirty

1881
06:37:41.279 --> 06:39:04.919
hand twenty two and do you want, can to winty

1882
06:39:42.439 --> 06:43:39.680
y end ninety candle seventeen, candle sixteen, chancel fourteen, he

1883
06:44:11.479 --> 06:47:48.799
en tu four ten eleven hands yay, shame do nine

1884
06:48:08.759 --> 06:51:16.439
jam to eight, chendo six, can can do four and

1885
06:51:16.560 --> 06:53:37.639
doy two two candle or let go of all of

1886
06:53:37.680 --> 06:53:46.400
those thoughts, worries, concerns about the past, thoughts about the future,

1887
06:53:46.599 --> 06:53:52.599
and even things you've been thinking about today. Just let

1888
06:53:52.639 --> 06:53:58.520
it all go because none of it is useful in

1889
06:53:58.560 --> 06:54:18.240
this moment. This is your opportunity to just focus on

1890
06:54:18.479 --> 06:54:27.360
feeling relaxed, allowing yourself to get in touch with that

1891
06:54:27.560 --> 06:54:37.279
natural sense of peace that we all have within us.

1892
06:54:39.639 --> 06:54:45.119
It's available for everyone, it just sometimes takes a little

1893
06:54:45.119 --> 06:54:51.479
bit of effort to set up the right time and

1894
06:54:51.599 --> 06:54:58.959
place in order for you to just let go. Because

1895
06:54:59.000 --> 06:55:04.080
when you do this side to let go and relax,

1896
06:55:06.639 --> 06:55:13.319
that's what your body starts to do because you've chosen,

1897
06:55:14.799 --> 06:55:21.880
You've chosen to just allow your body to unwind and

1898
06:55:21.919 --> 06:55:28.959
your mind starts to slow down. And it's a nice feeling.

1899
06:55:30.959 --> 06:55:34.159
It's a nice feeling at the beginning, just to know

1900
06:55:35.240 --> 06:55:45.360
that you have chosen to decide to relax deeply, and

1901
06:55:45.479 --> 06:55:52.040
because you've made that decision, your body will just follow suit.

1902
06:55:54.560 --> 06:55:59.279
Because sometimes all the muscles in your body need is

1903
06:55:59.520 --> 06:56:09.200
just admission from you to relax. Because so often we're busy,

1904
06:56:09.439 --> 06:56:13.680
we're going from here to there, we're walking around, and

1905
06:56:13.720 --> 06:56:21.119
we're doing stuff, and the body doesn't have any time

1906
06:56:21.319 --> 06:56:29.759
or space to really relax deeply. So it kind of

1907
06:56:29.799 --> 06:56:35.400
waits for you to lead the way, waits for your permission.

1908
06:56:39.720 --> 06:56:46.200
And when you do give your permission, when you give

1909
06:56:46.279 --> 06:56:52.599
the say so we you say okay, it's time for

1910
06:56:52.680 --> 06:57:02.360
your body to let go completely and relax totally, your

1911
06:57:02.360 --> 06:57:11.880
body just follows. It's like a breath of relief. Ah good,

1912
06:57:11.919 --> 06:57:18.880
I can now relax. That feeling at the end of

1913
06:57:18.919 --> 06:57:22.200
a day, of a very physical day that you may

1914
06:57:22.279 --> 06:57:26.119
experience in the past. But you get home and you

1915
06:57:26.319 --> 06:57:30.080
just sit down on a chair, maybe you kick your

1916
06:57:30.119 --> 06:57:36.439
shoes off, and ah, feels so nice knowing that you

1917
06:57:36.479 --> 06:57:40.639
don't have to get up again for a little while

1918
06:57:40.680 --> 06:57:44.439
at least if you choose you can just sit there

1919
06:57:44.520 --> 06:57:57.159
for maybe an hour to It feels blissful. And just

1920
06:57:57.240 --> 06:58:02.360
by sitting down like that, your body knows that it's

1921
06:58:02.439 --> 06:58:08.159
time to relax. Your body has been given permission from you.

1922
06:58:10.319 --> 06:58:20.680
Because it's a mindset in your mind, you're prepared to

1923
06:58:20.840 --> 06:58:30.400
let go of everything and just completely allow all the

1924
06:58:30.720 --> 06:58:39.520
stress of your body to evaporate. Any tensions can just

1925
06:58:39.840 --> 06:58:59.279
gradually vanish. It's almost like magic, really, because that sense

1926
06:58:59.479 --> 06:59:05.799
of relaxation in your body, it's a very natural state.

1927
06:59:07.639 --> 06:59:12.319
It's not something unusual. It may feel unusual when you

1928
06:59:12.400 --> 06:59:15.759
first start to relax, if you if you haven't really

1929
06:59:17.119 --> 06:59:21.080
spent a lot of time focusing and giving yourself this

1930
06:59:21.200 --> 06:59:26.240
space to let go completely and relax, they seem are

1931
06:59:26.360 --> 06:59:34.720
most alien, but it isn't. It's actually the most natural

1932
06:59:34.799 --> 06:59:43.400
thing in the world to let go completely, to relax totally,

1933
06:59:45.360 --> 06:59:52.159
the most natural thing in the world to allow yourself

1934
06:59:56.439 --> 07:00:03.919
to feel really calm in your mind. And it is

1935
07:00:04.119 --> 07:00:11.840
almost like a literal unwinding. It's like you press a

1936
07:00:11.919 --> 07:00:20.720
button and all the tension just releases, and it's like

1937
07:00:20.759 --> 07:00:24.720
a wheel, like a cog, like the inside of a clock,

1938
07:00:24.919 --> 07:00:28.759
just unwinding. And it's almost like you could see the

1939
07:00:29.759 --> 07:00:35.159
little wind up knob that's used just going the opposite

1940
07:00:35.159 --> 07:00:41.279
way that you choose to wind it up, and the

1941
07:00:41.400 --> 07:00:52.000
energy that fremetic stress for energy gradually winding down, losing

1942
07:00:52.119 --> 07:00:59.880
its power, losing its strength. There's a sense of relaxation

1943
07:01:00.080 --> 07:01:10.880
and become stronger and deeper, and you may find a

1944
07:01:11.000 --> 07:01:18.360
the more relaxed you feel, that your mind starts to wonder,

1945
07:01:21.360 --> 07:01:27.279
maybe just seem to stop listening to me for a while,

1946
07:01:27.400 --> 07:01:34.000
and your mind goes somewhere else, and then you realize

1947
07:01:34.040 --> 07:01:39.040
you're listening to me again, and that is just your

1948
07:01:39.159 --> 07:01:50.000
mind drifting to sleep, which is quite natural, because sometimes

1949
07:01:50.119 --> 07:01:56.840
when we're stressed and tense, we're not I mean I

1950
07:01:56.880 --> 07:02:01.959
actually be aware of what we need? Are we physically

1951
07:02:02.080 --> 07:02:11.200
your emotionally need in this moment. But when you allow

1952
07:02:12.400 --> 07:02:18.240
your body and mind to relax completely and you let

1953
07:02:18.360 --> 07:02:27.720
go of all thoughts, concerns, worries, ideas, all letting them go,

1954
07:02:28.599 --> 07:02:37.000
allow them to drop onto the floor when you start

1955
07:02:37.119 --> 07:02:45.639
to get in touch with the feelings of such relaxation,

1956
07:02:49.439 --> 07:02:56.000
this feels so nice to be in touch with the

1957
07:02:56.240 --> 07:03:05.520
calmness of the different body parts as they become looser

1958
07:03:07.080 --> 07:03:21.439
and looser. Even your breathing seems easier and more natural effortless,

1959
07:03:24.040 --> 07:03:28.000
as that cool air enters through your mouth or nose

1960
07:03:29.200 --> 07:03:40.200
into your lungs, breathing in comforts and relaxation, and then

1961
07:03:40.400 --> 07:03:48.599
just breathing out any excess remain intension or stress from

1962
07:03:48.680 --> 07:03:56.959
every part of your body and mind. And as you

1963
07:03:57.040 --> 07:04:02.840
start to focus on your mind, maybe you noticed that

1964
07:04:03.080 --> 07:04:11.159
things have come to a standstill or maybe just much

1965
07:04:11.520 --> 07:04:19.680
much lower than before, because your mind is not really

1966
07:04:20.959 --> 07:04:30.360
needed when listening to my voice, which allows your mind

1967
07:04:30.520 --> 07:04:38.880
to relax just as deeply as your body. And that's

1968
07:04:38.959 --> 07:04:51.599
synchronicity between the relaxation of your body and relaxation of

1969
07:04:51.639 --> 07:05:03.279
your mind. Let you know that feeling completelyly calm, loose,

1970
07:05:03.560 --> 07:05:17.799
and relaxed really is a great healing experience fear and

1971
07:05:18.040 --> 07:05:30.599
has so many positive benefits for your body, mind, and

1972
07:05:30.680 --> 07:05:39.479
your life. To be able to let go everything and

1973
07:05:39.560 --> 07:05:50.479
to relax completely in all parts of your body and mind,

1974
07:05:52.360 --> 07:06:08.119
even your bones has araxed, all your muscles relaxed, Even

1975
07:06:08.360 --> 07:06:22.000
the skin that covers your body is relaxed. Every hair

1976
07:06:25.000 --> 07:06:39.360
that you have is also deeply relaxed. And your brain

1977
07:06:43.200 --> 07:06:52.479
really styles to feel the benefits of this healing relaxation.

1978
07:06:57.759 --> 07:07:03.720
And as you focus from the inside of your scalp

1979
07:07:04.159 --> 07:07:10.080
where your brain is, you can start to realize and

1980
07:07:10.240 --> 07:07:23.119
notice that benefits of your brain relaxing deeply and then

1981
07:07:23.119 --> 07:07:35.319
ash your brain continues to relax sends those messages to

1982
07:07:35.360 --> 07:07:42.720
the rest of your body and your mind to re

1983
07:07:43.720 --> 07:08:05.400
relax even more deeply, relax me more completely, letting go

1984
07:08:05.560 --> 07:08:17.319
of any remaining thoughts or concerns, allow them just to

1985
07:08:17.639 --> 07:08:25.759
drop onto the floor because they're no longer necessary in

1986
07:08:25.799 --> 07:08:37.240
this moment, In this moment of deep relaxation and calmness,

1987
07:08:39.240 --> 07:09:06.000
filling your brain with deep concentrated heathing, calming, relaxing, every

1988
07:09:06.560 --> 07:09:23.759
part of your brain feeling so loose and comfortable, so

1989
07:09:24.959 --> 07:09:39.240
relaxed and be peaceful. Your brain feels so light and

1990
07:09:39.520 --> 07:09:51.479
so healthy in that sense of deep, deep comfort really

1991
07:09:51.560 --> 07:10:04.720
does allow you to enjoy those ever increasing sensations of

1992
07:10:06.599 --> 07:10:20.720
comfort that are spreading throughout your body. Relaxing each and

1993
07:10:21.319 --> 07:10:37.599
every muscle of your body, e deeper and deeper, much

1994
07:10:38.040 --> 07:10:56.319
more deeper than before, much more comfort spreading through your

1995
07:10:56.400 --> 07:11:10.200
body and your mind. Be so peaceful and calm, so

1996
07:11:12.599 --> 07:11:26.599
very very peaceful in avery part of your body. Letting

1997
07:11:27.040 --> 07:11:53.159
go a everything averything, so peaceful, calm, so relax A

1998
07:11:53.400 --> 07:12:14.479
very second the passes you feel deper deper relaxed, dper

1999
07:12:16.959 --> 07:12:39.000
and deeper, relax calm, so calm, peace for so very

2000
07:12:39.319 --> 07:12:51.360
peace from your head down to your ties. Such peace

2001
07:12:52.240 --> 07:13:05.240
and comfort growing all the time, Such peace and comfort

2002
07:13:08.159 --> 07:13:22.319
spreading through your body and mind deep deeper, Such comforts,

2003
07:13:24.840 --> 07:13:38.319
spreading and sinking deeper into a muscle your body. So

2004
07:13:38.880 --> 07:13:58.000
you feel amazing, so relaxed, So be so so relax

2005
07:14:01.959 --> 07:14:18.360
and peaceful, letting go. We're going to do a body scan,

2006
07:14:20.159 --> 07:14:26.639
focusing on firstly how you feel in your body, not

2007
07:14:26.680 --> 07:14:32.159
trying to change how you feel, not trying to relax,

2008
07:14:33.360 --> 07:14:38.479
not trying to move away from any discomfort or stress

2009
07:14:38.599 --> 07:14:46.119
or tension, just accepting, observing and accepting how you feel

2010
07:14:47.000 --> 07:14:51.959
in the different parts of your body, Just allowing yourself

2011
07:14:53.319 --> 07:15:00.840
to be exactly as you are, to notice to get

2012
07:15:00.880 --> 07:15:09.520
in touch with how you actually feel in this moment.

2013
07:15:12.919 --> 07:15:19.599
So I'm going to start off by focusing on your hands.

2014
07:15:24.080 --> 07:15:31.799
Just be aware of your hands. I'd like you to

2015
07:15:32.000 --> 07:15:37.000
move your hands around, just maybe move your fingers a

2016
07:15:37.040 --> 07:15:43.400
little bit. I've been and closing your hands very gently,

2017
07:15:45.040 --> 07:15:50.720
just so that you can get in touch with how

2018
07:15:50.840 --> 07:16:05.159
your hands and your fingers feel, very very slow movements.

2019
07:16:13.400 --> 07:16:21.240
Focusing now on your feet, and if you can just

2020
07:16:21.319 --> 07:16:26.479
do kind of an equivalent with your feet is you've

2021
07:16:26.639 --> 07:16:32.919
just done with your hands, Maybe turn in your ankles,

2022
07:16:34.840 --> 07:16:44.599
moving your feet around, moving your toes gently, only very

2023
07:16:46.599 --> 07:16:58.360
gently and very slowly, noticing how your feet feel in

2024
07:16:58.479 --> 07:17:11.959
this moment. Focusing now and your eyes. I'd like you

2025
07:17:12.000 --> 07:17:19.240
to just focus on your eyelids. Maybe you can open

2026
07:17:19.279 --> 07:17:23.639
and close your eyes a couple of times to really

2027
07:17:23.759 --> 07:17:27.439
get in touch with how you feel when you do

2028
07:17:27.520 --> 07:17:35.880
close your eyes. The muscle changes in your eyes when

2029
07:17:35.919 --> 07:17:44.560
you do close them, maybe raising your eyebrows. It stretches

2030
07:17:44.880 --> 07:17:55.720
the tops of your eyes, perhaps quinting your eyes, scrunching

2031
07:17:55.799 --> 07:18:01.000
up your eyes, just so you can you can touch

2032
07:18:03.599 --> 07:18:23.880
with all aspects of how your eyes feel. Right now now,

2033
07:18:23.919 --> 07:18:30.319
focusing on your thighs, and it just starts you to

2034
07:18:30.880 --> 07:18:40.880
gently tense your thighs just very very gently, just enough

2035
07:18:42.159 --> 07:18:54.200
so you can become more atchuned to the physical sensation

2036
07:18:55.880 --> 07:19:01.040
of your upper legs, the front of your thighs, and

2037
07:19:01.159 --> 07:19:14.560
the backs of your thigh, noticing and observing how your

2038
07:19:14.680 --> 07:19:29.799
thighs fear. Right now, moving your focus to the back

2039
07:19:29.840 --> 07:19:36.439
of your neck, just noticing the back of your neck,

2040
07:19:37.880 --> 07:19:43.159
the muscles, and of course they lead to the side

2041
07:19:43.240 --> 07:19:47.439
of your neck. They also lead to the top of

2042
07:19:47.439 --> 07:19:54.119
your back, which leads to your shoulders. So as your

2043
07:19:54.159 --> 07:20:01.040
focus on the back of your neck, maybe can move

2044
07:20:01.159 --> 07:20:09.080
your head gently upwards as if you're looking up. Maybe

2045
07:20:09.880 --> 07:20:13.959
moving your head down as if you were looking down.

2046
07:20:17.040 --> 07:20:22.000
Perhaps moving your head side to side, right to left,

2047
07:20:23.840 --> 07:20:35.159
but only very slowly, very gently. I'm not trying to

2048
07:20:35.520 --> 07:20:46.439
force anything. It has to be very very gentle, just

2049
07:20:47.040 --> 07:20:58.200
so you can be more in touch with the feelings,

2050
07:20:59.639 --> 07:21:08.000
with the sensations, the physical sensations of how the back

2051
07:21:08.119 --> 07:21:24.799
of your neck feels. Right now, as we now focus

2052
07:21:27.040 --> 07:21:32.360
on the tops of your arms, the parts where your

2053
07:21:32.439 --> 07:21:37.919
biceps and your triceps are between your elbow and your shoulders,

2054
07:21:41.159 --> 07:21:46.599
should focus on those parts, the tops of your arms.

2055
07:21:48.439 --> 07:21:56.040
You may like to just tense them, but very very

2056
07:21:56.159 --> 07:22:05.799
gently and slowly so you're not straining or putting any

2057
07:22:07.000 --> 07:22:16.599
pressure whatsoever on your arms. It's just so that you

2058
07:22:16.759 --> 07:22:26.119
can gain more of a sense of how your upper

2059
07:22:26.439 --> 07:22:38.799
arms are feeling in this moment, and just noticing as

2060
07:22:38.840 --> 07:22:51.319
you gently, very gently and slowly tightening the muscles and

2061
07:22:51.400 --> 07:23:04.119
then let go. Notice how the tops their arms fell.

2062
07:23:04.200 --> 07:23:22.479
Right now, as in now focus on your stomach, the

2063
07:23:22.599 --> 07:23:30.080
area the lower abdomen area below your bellygutton moving all

2064
07:23:30.080 --> 07:23:37.799
the way down to your hips, just above your grind.

2065
07:23:43.639 --> 07:23:50.880
Maybe you're able to tense these muscles in the area

2066
07:23:51.560 --> 07:24:06.840
very very gently and slowly, if that's a difficult thing

2067
07:24:07.040 --> 07:24:16.040
to do, and maybe you can just move your body,

2068
07:24:16.080 --> 07:24:20.919
pushing your stomach up and maybe moving a little bit

2069
07:24:21.000 --> 07:24:27.599
to a side using your hips, just so you can

2070
07:24:27.880 --> 07:24:40.319
get more in tune with how your lower abdomen area

2071
07:24:40.880 --> 07:24:59.599
is feeling in this moment. Just noticing the physical sensations

2072
07:25:02.560 --> 07:25:21.240
or your lower abdomen as you move your attention to

2073
07:25:21.360 --> 07:25:35.599
your mouth, noticing your lips and inside your mouth, your teeth,

2074
07:25:36.599 --> 07:25:52.799
your guns, your tongue. Just noticing how your tongue and

2075
07:25:52.840 --> 07:26:02.560
your mouth feels. It may help buy moving your tongue

2076
07:26:03.840 --> 07:26:10.840
around your mouth, moving it to your left maybe pressing

2077
07:26:10.880 --> 07:26:17.639
it gently against the side of your mouth, and then

2078
07:26:18.040 --> 07:26:22.959
to the right gently to the side of your mouth,

2079
07:26:26.040 --> 07:26:31.599
perhaps pressing up against the top of your mouth, and

2080
07:26:31.639 --> 07:26:41.279
then down gently against the bottom of your mouth, always

2081
07:26:41.479 --> 07:26:56.560
very slowly and a very very gentle so that you

2082
07:26:56.720 --> 07:27:13.000
can be aware of how you feel in your mouth area.

2083
07:27:24.279 --> 07:27:44.880
Now I'm going to focus on your wrists and I'll ask

2084
07:27:45.040 --> 07:27:53.680
you to maybe just rotate your wrists by moving your

2085
07:27:53.799 --> 07:28:06.799
hands in a circular motion very gently and slowly, just

2086
07:28:08.520 --> 07:28:26.599
soly you can feel the sensations that you are currently

2087
07:28:28.240 --> 07:28:43.200
experiencing in your wrists. Perhaps move in your hands up

2088
07:28:43.319 --> 07:29:08.560
and down again very very gently and slowly, very gentle

2089
07:29:12.759 --> 07:29:38.319
and slow, as you know, start to observe a lower back.

2090
07:29:43.959 --> 07:29:54.080
The bad part is just above of your hips, where

2091
07:29:54.119 --> 07:30:06.759
your cosix are a whole area which also really does

2092
07:30:06.880 --> 07:30:13.959
include the side of your body, because those muscles are

2093
07:30:14.279 --> 07:30:24.880
very much connected as those muscles also move into your

2094
07:30:25.560 --> 07:30:34.040
hip area, connect into your buttocks the side of your hips,

2095
07:30:42.560 --> 07:30:50.880
and if you're physically able to do so, maybe you

2096
07:30:51.040 --> 07:31:01.360
can very gently just move your body this is slightly,

2097
07:31:03.680 --> 07:31:21.759
very slowly some side to side, just enough to gauge

2098
07:31:25.520 --> 07:31:38.840
how you feel in your lower back. Perhaps it could

2099
07:31:38.959 --> 07:31:54.240
even move your hips gently up and down, gently and slowly,

2100
07:31:57.439 --> 07:32:08.080
in order to really be in touch with the physical

2101
07:32:08.680 --> 07:32:36.200
sensations of your law back as we now live. Your

2102
07:32:36.240 --> 07:32:48.520
attention to your jaw, the area from your chin all

2103
07:32:48.560 --> 07:32:55.959
the way up to near where your ears are. Oh,

2104
07:32:56.439 --> 07:33:11.360
of your jaw, you can, just if it's okay to

2105
07:33:11.520 --> 07:33:22.159
do so, gently open your mouth, not wide, no stretching,

2106
07:33:23.439 --> 07:33:37.360
just very gently and slowly opening your mouthing, closing your

2107
07:33:37.400 --> 07:33:58.400
mouth very gently and slowly, so you can be in

2108
07:33:58.639 --> 07:34:39.119
touch with how your jaw feels. Now. I to sit

2109
07:34:39.400 --> 07:34:54.720
now your chest area, and you don't need to do

2110
07:34:54.880 --> 07:35:03.240
anything to move your chest because it moves every time

2111
07:35:03.479 --> 07:35:19.759
you breathe, and it moves very gently and slowly automatically

2112
07:35:21.880 --> 07:35:36.119
with each breath you take. As you focus on how

2113
07:35:36.599 --> 07:36:20.639
your chest feels when you breathe, move in your focus

2114
07:36:22.560 --> 07:36:38.319
to your forearms, your elbows. Maybe you're able to very

2115
07:36:38.880 --> 07:36:52.759
gently and slowly tense the muscles in your forearms, and

2116
07:36:52.880 --> 07:37:00.200
when you do that, you can feel your elbows as well. Oh,

2117
07:37:09.479 --> 07:37:41.520
very gently and slowly, gently and softly, I'm sad your

2118
07:37:41.639 --> 07:38:15.400
forearms and delpos Noah, focus the rest of your back,

2119
07:38:19.520 --> 07:38:29.040
your upper back, and the middle, the middle of your

2120
07:38:29.159 --> 07:38:52.040
back again this part of your body. News. Also every

2121
07:38:52.080 --> 07:39:08.159
time you pray, you may not notice that usually makes

2122
07:39:08.159 --> 07:39:14.919
you observe your upper back. In the middle of your back,

2123
07:39:18.560 --> 07:40:14.360
you can really feel that gentle and slow movement moving

2124
07:40:14.560 --> 07:40:27.639
your focus into your head area of buttees your grain.

2125
07:40:30.319 --> 07:41:07.360
There's muscles and those bones in your midsection. Just noticing

2126
07:41:07.560 --> 07:41:29.119
how your hips feel right now, you can very very gently,

2127
07:41:31.520 --> 07:41:43.279
you lose your hips, maybe side to side very gently

2128
07:41:43.560 --> 07:42:40.200
and ya softly and slow. Everything starts to slow down,

2129
07:42:46.599 --> 07:42:52.360
including the thoughts in your mind and your mind itself

2130
07:42:55.520 --> 07:43:02.200
just starts to gradually. It doesn't have to be instant,

2131
07:43:02.279 --> 07:43:10.319
but just gradually starting to It's almost like time is

2132
07:43:10.720 --> 07:43:22.080
storing chin. It's a slower pace to maybe what you're

2133
07:43:22.200 --> 07:43:29.840
used to in your day to day life. It's a

2134
07:43:30.080 --> 07:43:57.040
slower movement of energy, very small movements which make up

2135
07:43:57.360 --> 07:44:04.959
the larger movements, which is always the case. Now, when

2136
07:44:04.959 --> 07:44:10.159
you move your hand, it might seem like it's one movement,

2137
07:44:10.240 --> 07:44:18.240
but it's lots of minute different muscles moving in accordance

2138
07:44:18.319 --> 07:44:29.840
with each other. What happens in this space that we're

2139
07:44:29.919 --> 07:44:49.279
sharing is we move from that big movement into those

2140
07:44:49.479 --> 07:45:06.439
smaller movements. Starting to focus on how your body feels,

2141
07:45:08.119 --> 07:45:12.439
not just as a whole, not just oh, i'm feel

2142
07:45:12.439 --> 07:45:17.159
in this way. I'm feeling stressed or tense, or I'm

2143
07:45:17.200 --> 07:45:22.599
feeling relaxed and calm. I'm feeling this way, I'm feeling

2144
07:45:22.680 --> 07:45:33.840
that way. Starting to notice that your body begins to

2145
07:45:33.959 --> 07:45:50.959
present to you small feelings around your body, small physical

2146
07:45:51.200 --> 07:46:09.279
sensations in your legs, whether pleasure or or not. Maybe

2147
07:46:09.639 --> 07:46:17.639
resisting the temptation to label them or to judge them

2148
07:46:17.680 --> 07:46:23.759
those feelings, just thinking them, thinking about them is just

2149
07:46:23.959 --> 07:46:40.959
being neutral, just feelings, not being particularly concerned, but just

2150
07:46:41.319 --> 07:46:56.080
noticing what your body is telling you. The feelings in

2151
07:46:56.119 --> 07:47:02.720
your arms. Stead of feeling the hole of the arm,

2152
07:47:03.720 --> 07:47:12.720
maybe notice those individual feelings for all those different muscles

2153
07:47:12.919 --> 07:47:25.639
and the skin, the hairs of your arms, all the

2154
07:47:25.680 --> 07:47:42.240
internal parts of your arms, the veins, the bones, Just

2155
07:47:42.360 --> 07:47:48.560
being aware of maybe your elbow on your right arm

2156
07:47:51.279 --> 07:47:59.520
has a certain feeling. Maybe your left wrist also has

2157
07:48:02.680 --> 07:48:23.400
its own individual physical sensation. What about your forearm on

2158
07:48:23.560 --> 07:48:35.799
your right arm, your right forearm, there may not be

2159
07:48:35.919 --> 07:48:43.919
any particular feeling that you could even give a name to,

2160
07:48:47.639 --> 07:48:53.240
may not feel like anything other than just a feeling. Yeah,

2161
07:48:53.279 --> 07:49:05.759
it's there. The feelings in your shoulders, perhaps your shoulders

2162
07:49:05.799 --> 07:49:09.080
when you think about them, you're kind of almost like

2163
07:49:09.200 --> 07:49:15.880
they're the same, you know, the same feeling, almost like

2164
07:49:16.000 --> 07:49:20.560
you both of your shoulders are just one thing. Of

2165
07:49:20.639 --> 07:49:31.880
course they're not. And when you focus on your left

2166
07:49:31.919 --> 07:49:40.080
shoulder and then on your right shoulder, maybe find that

2167
07:49:40.240 --> 07:49:45.560
you move the muscles a little bit, maybe tense the

2168
07:49:45.680 --> 07:50:11.799
muscles gently, noticing the difference in each shoulder. Your lower back,

2169
07:50:24.639 --> 07:50:28.400
the left side of your lower back and the right

2170
07:50:28.560 --> 07:50:39.560
side of your lower back of course that connection to

2171
07:50:39.639 --> 07:50:52.200
your buttocks and to your hips, and also moving up

2172
07:50:52.880 --> 07:51:06.159
into the middle of your back. And sometimes like right now,

2173
07:51:06.279 --> 07:51:11.080
actually when I focus on their part, when I focused

2174
07:51:11.119 --> 07:51:17.000
on my buttocks and then I focused on the middle

2175
07:51:17.000 --> 07:51:19.919
of my back, it almost felt like the muscles in

2176
07:51:19.959 --> 07:51:30.080
my lower back were being stretched very gently, just stretched

2177
07:51:30.080 --> 07:51:37.959
a little bit. Even though I wasn't doing anything to

2178
07:51:38.000 --> 07:51:43.799
try to stretch your lower back, it just seemed to happen.

2179
07:51:44.959 --> 07:52:02.599
The feeling of very gently stretching your lower back comes along.

2180
07:52:06.279 --> 07:52:29.639
I have feeling in your chest, just noticing what sensations

2181
07:52:31.200 --> 07:52:48.880
you are experiencing in your chest right now, and there's

2182
07:52:48.919 --> 07:52:53.119
so much of the chest. Obviously, there's the collar bone

2183
07:52:53.240 --> 07:53:00.119
leading to the chest. You've got the chest bone, You've

2184
07:53:00.119 --> 07:53:08.439
got the muscles in your chest. Of course, if you're female,

2185
07:53:09.080 --> 07:53:17.200
there's possibly the breasts. If you're male, you've got the

2186
07:53:19.119 --> 07:53:24.720
different well why not that different these days. But there

2187
07:53:24.720 --> 07:53:29.919
may be more muscles at the top of the chest,

2188
07:53:33.279 --> 07:53:37.599
but at the side underneath, it's pretty much the same

2189
07:53:38.319 --> 07:53:41.439
whether you're a man or a woman. There's muscles there,

2190
07:53:42.759 --> 07:53:47.880
muscles that stretch out to your back as well as

2191
07:53:47.959 --> 07:53:56.400
breast tissue. It stretches and moves into your back to

2192
07:53:56.520 --> 07:54:15.959
just being aware of your chest, being with whatever feeling

2193
07:54:16.080 --> 07:54:35.919
there is in your chest. When I noticed that, I

2194
07:54:36.040 --> 07:54:44.080
focus on my chest. I feel it in my back

2195
07:54:44.200 --> 07:54:48.000
and my upper back. I mean, I guess the obvious

2196
07:54:48.080 --> 07:54:55.759
reason would be because you know, I'll breathe in in

2197
07:54:58.479 --> 07:55:01.560
and it stretches my ches best and my back at

2198
07:55:01.560 --> 07:55:22.880
the same time. It feels it feels okay, it doesn't feel.

2199
07:55:25.119 --> 07:55:29.360
I got a little bit of pain in my right chest,

2200
07:55:31.639 --> 07:55:32.360
a little bit.

2201
07:55:32.319 --> 07:55:38.479
Not pain, but a little discomfort, maybe stiffness possibly, I

2202
07:55:38.520 --> 07:55:50.279
don't know. I noticed my shoulders also wanting to flex

2203
07:55:50.360 --> 07:55:54.799
for some reason. I think that's probably part of my

2204
07:55:55.000 --> 07:56:05.759
upper back, that connection between my shoulders mather back. Because

2205
07:56:05.799 --> 07:56:10.360
I can move my shoulders and stretch the muscles in

2206
07:56:10.479 --> 07:56:18.759
my back, moving the shoulders backwards or up, which then

2207
07:56:18.880 --> 07:56:34.759
moves I think it's the scapulous in your back. It

2208
07:56:34.799 --> 07:56:42.759
feels quite nice. Actually, a good thing about this is

2209
07:56:42.840 --> 07:56:51.520
you can, if you want to, you can just flex

2210
07:56:52.159 --> 07:57:04.240
or stimulate the various muscles in your body gently in

2211
07:57:04.360 --> 07:57:08.319
order to get more of a sense of how they feel.

2212
07:57:15.520 --> 07:57:23.279
And when you're relaxing and you do tense and muscle

2213
07:57:24.840 --> 07:57:27.400
and you let it go and you let it relax,

2214
07:57:28.560 --> 07:57:41.200
it relaxes way more than it would normally. You have

2215
07:57:41.319 --> 07:57:47.880
to feel that you're able to do that. There's no

2216
07:57:47.959 --> 07:57:53.479
point in doing it if there's an issue with the

2217
07:57:53.520 --> 07:57:59.840
per part of your body. You need to be gentle

2218
07:58:00.080 --> 07:58:13.439
with yourself at all times when relaxing deeply. It's important

2219
07:58:16.799 --> 07:58:28.799
to be kind to yourself. As you notice your mind.

2220
07:58:32.520 --> 07:58:39.599
How much has your mind slowed down since we started

2221
07:58:40.959 --> 07:59:06.639
this recording? How come and peaceful is your mind right now?

2222
07:59:13.400 --> 07:59:18.720
We have nothing to think about and just my voice

2223
07:59:18.959 --> 07:59:28.880
to listen to. Because you know, the intention behind this

2224
07:59:29.119 --> 07:59:38.319
recording is relaxation at the very least for you to

2225
07:59:38.560 --> 07:59:43.479
feel more relaxed at the end of the recording than

2226
07:59:43.520 --> 07:59:55.400
you did at the beginning, at the very least, for

2227
07:59:55.520 --> 08:00:07.200
your mind to slow down if your body continues to relax,

2228
08:00:12.560 --> 08:00:23.520
because that's what you want to happen, that's what you

2229
08:00:24.119 --> 08:00:52.919
expect to happen, for relaxation to fill your body, maybe

2230
08:00:53.240 --> 08:01:01.439
calm in your mind to the point of boredom. When

2231
08:01:01.439 --> 08:01:45.720
you start maybe to drift away, it's almost as if

2232
08:01:45.799 --> 08:01:55.680
you're moving further away from a body in your mind,

2233
08:01:57.479 --> 08:02:09.400
just leaving them there, kind of liking it an escape

2234
08:02:09.439 --> 08:02:14.680
pod in the spaceship a movie, a space movie, you know,

2235
08:02:14.799 --> 08:02:18.840
when they gets a little part in it, since the

2236
08:02:18.919 --> 08:02:45.080
man far away from the spaceship, safe to dream and continue.

2237
08:02:49.799 --> 08:02:50.599
To relax.

2238
08:03:10.799 --> 08:04:37.840
Drifting so slow and peace, so relax and peace and

2239
08:04:38.040 --> 08:04:53.040
focusing on the feeling of those individual parts of your body.

2240
08:04:53.959 --> 08:05:11.639
That's a relaxing. One by one, you may find that

2241
08:05:16.000 --> 08:05:25.680
every now and then you realize that you aren't listening

2242
08:05:27.400 --> 08:05:37.720
to my voice because your mind started to imagine something different,

2243
08:05:39.119 --> 08:05:49.520
maybe started to almost move into some kind of a

2244
08:05:49.840 --> 08:05:58.680
dreamy state, and then you become aware of my voice again.

2245
08:06:02.319 --> 08:06:08.919
And even though you may want to focus on my voice.

2246
08:06:09.560 --> 08:06:17.040
You may also wish to allow your mind to just

2247
08:06:17.360 --> 08:06:37.240
drift naturally into that space of comfort and safety. As

2248
08:06:37.319 --> 08:06:54.799
you feel more comfort spreading through your body like a

2249
08:06:55.000 --> 08:07:09.400
warm blanket covering you gently, keeping your body at just

2250
08:07:12.080 --> 08:07:29.560
the perfect temperature. And even if you can hear background sounds,

2251
08:07:35.159 --> 08:07:47.639
they just don't seem to matter anymore. As that sensor,

2252
08:07:50.360 --> 08:08:07.200
peace spreads through your mind like a gentle breeze, yet

2253
08:08:07.360 --> 08:08:23.240
strong enough to blow away all negativity, strong enough to

2254
08:08:23.279 --> 08:08:34.159
remove from your mind any anxiety or stress that was there.

2255
08:08:34.000 --> 08:08:49.240
Before, and blow away any other thoughts or feelings that.

2256
08:08:51.599 --> 08:09:14.520
Just don't fit with the sense. It's relaxation, that is

2257
08:09:14.799 --> 08:09:40.200
feeling your body and your mind. Unless you focus on

2258
08:09:40.279 --> 08:09:47.919
your mind and count down from ten down to one,

2259
08:09:48.080 --> 08:09:58.479
and with each number you hear, your mind will become

2260
08:10:04.520 --> 08:10:20.080
slightly more relaxed, just just slightly.

2261
08:10:22.560 --> 08:10:22.599
So.

2262
08:10:22.799 --> 08:10:29.880
From ten down to nine, just a slight movement. From

2263
08:10:30.000 --> 08:10:42.319
nine down to eight, just another small change in how

2264
08:10:42.400 --> 08:10:55.680
you feel. Eight down to seven. That feeling is a gap,

2265
08:10:56.360 --> 08:11:00.639
almost like a gap that starts to get rid of wider,

2266
08:11:01.840 --> 08:11:09.360
the gap between those feelings that you used to have

2267
08:11:10.240 --> 08:11:17.840
in your mind compared to the feelings you have there

2268
08:11:18.000 --> 08:11:30.159
growing now feelings of comfort and security and confidence, and

2269
08:11:30.319 --> 08:11:36.680
the gap becomes wider. Eight down to seven, seven down

2270
08:11:36.799 --> 08:11:45.639
to six. When you get to five, your mind will

2271
08:11:45.759 --> 08:11:59.119
start to have a certain physical sensation, most like there's

2272
08:11:59.159 --> 08:12:06.040
a magnetic outside of your head sucking the tension and

2273
08:12:06.080 --> 08:12:11.720
the stress and any remaining feelings that you don't want,

2274
08:12:13.720 --> 08:12:22.799
sucking them out through your skull. And in down to

2275
08:12:23.000 --> 08:12:30.479
four you can start to really experience that sense of

2276
08:12:32.000 --> 08:12:42.560
not just emptiness, but space, a place full of fresh air,

2277
08:12:47.360 --> 08:12:54.119
the place where you can stretch. It's almost as if

2278
08:12:54.200 --> 08:12:58.279
as you go down to four and three your mind

2279
08:12:58.400 --> 08:13:10.360
is expanding with this sense of peace and tranquility growing

2280
08:13:12.959 --> 08:13:20.240
as it moves down to When you get to one,

2281
08:13:20.520 --> 08:13:29.119
in your mind just feels exactly how you want to feel.

2282
08:13:32.439 --> 08:13:50.360
It's almost perfect feeling, maybe the sensation that you'd like

2283
08:13:50.520 --> 08:14:03.520
to keep a place that's safe, where nothing can affect

2284
08:14:03.599 --> 08:14:19.639
you at all, and you can stay in that that

2285
08:14:20.000 --> 08:14:28.040
space of comfort and confidence, confident in your own ability

2286
08:14:30.439 --> 08:14:37.000
to create this space and this feeling of comfort within

2287
08:14:37.200 --> 08:14:47.279
your own mind just by counting and ten down to one.

2288
08:14:49.279 --> 08:14:53.840
And this is something that you can do yourself when

2289
08:14:53.880 --> 08:15:01.200
you're on your own the time when you can maybe

2290
08:15:01.319 --> 08:15:09.560
sit down, maybe just for a few minutes, close your

2291
08:15:09.599 --> 08:15:24.040
eyes it just count slowly from ten down to one

2292
08:15:25.040 --> 08:15:37.959
and re experience these feelings in your mind. And when

2293
08:15:38.000 --> 08:15:45.959
you feel that way in your mind, your body copies

2294
08:15:47.639 --> 08:15:58.400
your mind, and that feeling is spread through your spine

2295
08:15:59.599 --> 08:16:05.639
and you the system into every part of your body,

2296
08:16:06.639 --> 08:16:21.040
travels through your bloodstream, heathing and relaxing every particle of

2297
08:16:21.159 --> 08:16:38.040
your existence. Now we can we can practice this a

2298
08:16:38.119 --> 08:16:46.240
few times before the end of the recording, and then

2299
08:16:46.279 --> 08:16:53.279
you can practice on your own. And each time you

2300
08:16:53.520 --> 08:17:06.000
count from ten about one, the feelings of comfort, calmness,

2301
08:17:06.479 --> 08:17:25.599
deep deep relaxation becomes stronger and deeper feeling. Your mind

2302
08:17:25.919 --> 08:17:35.119
and your brain with these positive chemicals have spread throughout

2303
08:17:35.200 --> 08:17:45.080
your body, relaxing you so quickly, relaxing your whole body

2304
08:17:45.240 --> 08:17:58.479
and mind so very very easily just by counting from

2305
08:17:58.680 --> 08:18:10.040
ten down to one. So we're gonna do now. I'm

2306
08:18:10.040 --> 08:18:14.080
going to count from ten down to one. I'd like

2307
08:18:14.200 --> 08:18:18.439
you to repeat the number after me. So when I

2308
08:18:18.520 --> 08:18:33.400
say ten, you can just repeat to yourself ten. Just notice,

2309
08:18:34.000 --> 08:18:42.799
be aware of how you feel in your mind and

2310
08:18:42.880 --> 08:18:52.319
your body. Then when I say nine, you can repeat

2311
08:18:53.520 --> 08:19:08.439
to yourself nine a game, noticing the increase in comfort

2312
08:19:08.759 --> 08:19:21.720
and calmness in your mind and in your body, the

2313
08:19:21.840 --> 08:19:31.119
same when I say eight, when I say seven, six,

2314
08:19:33.599 --> 08:19:48.840
when I say five, four, when I say three, two,

2315
08:19:52.319 --> 08:20:06.159
and lastly when I say one, you can repeat that number. Now.

2316
08:20:06.240 --> 08:20:11.840
Of course, when you do this on your own without

2317
08:20:11.919 --> 08:20:17.080
listening to me, you can say the numbers or whatever

2318
08:20:18.560 --> 08:20:27.040
speed that you feel is necessary for you, so you

2319
08:20:27.159 --> 08:20:32.959
can adapt. So if you feel you want to say

2320
08:20:33.040 --> 08:20:38.959
the numbers ten down to one faster than I do,

2321
08:20:40.680 --> 08:20:43.240
then you go ahead and do that. Or if you

2322
08:20:43.439 --> 08:20:47.479
feel when you do it yourself that you'd like to

2323
08:20:47.639 --> 08:20:56.040
have more more space between the numbers, maybe take a

2324
08:20:56.080 --> 08:21:02.959
lot longer to get from ten all the way down

2325
08:21:03.520 --> 08:21:20.560
to one, that's your choice also to do. So, I'm

2326
08:21:20.560 --> 08:21:29.040
going to count from ten down to one, and when

2327
08:21:29.040 --> 08:21:32.840
I get to one, that will be the end of

2328
08:21:32.959 --> 08:21:38.479
this recording. The less, of course, you're listening with music,

2329
08:21:39.639 --> 08:21:48.639
and the music will continue.

2330
08:21:49.000 --> 08:22:28.000
Ten nine eight.

2331
08:23:55.880 --> 08:24:32.759
Four, yes, s.

2332
08:25:00.279 --> 08:26:21.759
AAAAA twenty.

2333
08:26:25.439 --> 08:27:11.880
Nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven, ten

2334
08:27:16.599 --> 08:28:06.959
nine eight, seven, six, five, four three two one. Now

2335
08:28:07.040 --> 08:28:17.680
open your eyes, noticing how you physically feel having counted

2336
08:28:17.680 --> 08:28:25.439
down from twenty to one, allowing stress and tension to

2337
08:28:25.639 --> 08:28:30.080
leave through your fingertips and your tails. And as you

2338
08:28:30.200 --> 08:28:35.680
focus on your fingertips, maybe they feel a little bit tingly,

2339
08:28:37.959 --> 08:28:42.520
which is I suppose quite an understanding considering the tension

2340
08:28:42.959 --> 08:28:53.240
has been exiting your body through your fingertips. So now

2341
08:28:53.240 --> 08:28:55.599
I'm going to count from twenty down to one again.

2342
08:28:56.040 --> 08:29:05.240
This time you can feel relief of tension and stress

2343
08:29:06.479 --> 08:29:16.240
and the anxiety that you may have leaving through your stomach.

2344
08:29:18.840 --> 08:29:22.560
Just leaving through your stomach, almost as if it's just

2345
08:29:23.560 --> 08:29:30.720
releasing the whole of your stomach. You'll enavl to just

2346
08:29:30.799 --> 08:29:35.000
above your chest or below your chest, rather so surrounding

2347
08:29:35.080 --> 08:29:40.319
your belly button area, the whole area. You can feel

2348
08:29:40.479 --> 08:29:45.880
the tension of your body wherever it's left, just releasing

2349
08:29:47.000 --> 08:29:50.400
from that area, and you may notice that your stomach

2350
08:29:50.400 --> 08:29:56.520
will become very relaxed as I count down from twenty

2351
08:29:57.479 --> 08:31:00.919
down to one twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

2352
08:31:03.159 --> 08:31:39.799
eight seven six, why ooh three two? What? And you

2353
08:31:39.840 --> 08:31:42.439
can open your eyes again if you choose, or you

2354
08:31:42.439 --> 08:31:48.400
can just keep them closed because it feels relaxing. Just

2355
08:31:48.479 --> 08:31:53.400
notice saying your stomach feels. I notice as your focus,

2356
08:31:53.639 --> 08:31:58.799
just do a little scan of your body. Just notice

2357
08:31:58.840 --> 08:32:12.000
saying your body feels. Focusing on upper body, back, chest, stomach, legs, arms, hands, feet,

2358
08:32:15.040 --> 08:32:21.919
just noticing, and you know, you may start to feel

2359
08:32:24.439 --> 08:32:28.240
more of a sense of tiredness, which may be the

2360
08:32:28.319 --> 08:32:34.479
reason you're listening to this recording because you would.

2361
08:32:34.360 --> 08:32:36.720
Like to let.

2362
08:32:36.639 --> 08:32:48.360
Go completely of everything and drift into a nice, natural, calm,

2363
08:32:48.639 --> 08:33:04.319
relaxing sleep. So now we're going to focus on your forehead,

2364
08:33:07.759 --> 08:33:10.520
and if you choose, you can incorporate your eyes in

2365
08:33:10.639 --> 08:33:15.279
this focus as well. So your forehead and your eyes,

2366
08:33:17.360 --> 08:33:21.799
it's that whole area basically almost as if you were

2367
08:33:21.840 --> 08:33:23.080
wearing a mask.

2368
08:33:22.919 --> 08:33:23.639
You know, like a.

2369
08:33:25.479 --> 08:33:30.880
I don't know, a Batman mask or something, or I'm

2370
08:33:30.959 --> 08:33:33.680
trying to fa zorro or something, you know, the kind

2371
08:33:33.680 --> 08:33:36.840
of mask that covers your eyes but also covers quite

2372
08:33:36.880 --> 08:33:43.240
a lot of the forehead. I'm focusing on that area

2373
08:33:43.439 --> 08:33:45.720
because that's the area that we're now going to release

2374
08:33:46.599 --> 08:33:52.200
tension and stress from your mind and your brain, from

2375
08:33:52.240 --> 08:33:56.400
your mind, and any tension that you may have remaining

2376
08:33:56.479 --> 08:34:01.880
in your face, in your neck and your chure, your eyes,

2377
08:34:02.759 --> 08:34:09.479
your forehead, or your scalp. So basically any tension within

2378
08:34:09.560 --> 08:34:17.840
your head area, including your mind and your brain, and

2379
08:34:17.959 --> 08:34:22.520
that's going to be released through your forehead and your eyes.

2380
08:34:26.439 --> 08:34:31.799
As I count down again from twenty down to one

2381
08:34:32.680 --> 08:35:59.159
now twenty nineteen, eighteen, seventeen, sixteen, ten, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2382
08:36:03.279 --> 08:36:28.599
three two. What noticing as you scan your face, jaw,

2383
08:36:29.159 --> 08:36:38.000
your eyes, the cheap bones, your ears, your forehead, your scalp,

2384
08:36:39.599 --> 08:36:43.319
your neck, the back of your neck, in the front

2385
08:36:43.360 --> 08:36:46.799
of your neck, the side of your neck, and your

2386
08:36:46.840 --> 08:37:01.119
throat mm hmmm. Noticing being aware of the comfort, feeling

2387
08:37:01.360 --> 08:37:10.200
that relaxation not just in your head and neck and mind,

2388
08:37:11.200 --> 08:37:21.560
also the rest of your body. Justice how loose and

2389
08:37:21.840 --> 08:37:28.279
calm you feel, and how easily it is to just

2390
08:37:28.439 --> 08:37:55.360
let go completely, let go completely, how easily That's what

2391
08:37:55.400 --> 08:37:59.040
I'm gonna do now, is I want to focus on

2392
08:37:59.080 --> 08:38:06.639
the top of your head, and am I gonna allow

2393
08:38:08.279 --> 08:38:16.639
every last piece of tension or stress that might be

2394
08:38:17.000 --> 08:38:22.880
lingering or hiding in your body or mind or head

2395
08:38:23.959 --> 08:38:29.080
to just be sucked out at the top of your

2396
08:38:29.119 --> 08:38:40.319
head released into Yeah, I'm sucked out into the clouds.

2397
08:38:42.959 --> 08:38:47.599
Imagine to be cloud of got your head and it's

2398
08:38:47.720 --> 08:38:52.360
like a whirlpool, and this is gonna suck that a tension.

2399
08:38:53.520 --> 08:38:54.560
How a the top of.

2400
08:38:54.520 --> 08:39:04.919
Your head and just take it away good your focus.

2401
08:39:05.680 --> 08:39:10.040
Imagine an opening the top of your head with a

2402
08:39:10.279 --> 08:39:15.639
tension and stress and any remaining issues may be worries

2403
08:39:15.720 --> 08:39:20.119
of concerns that are no use to you. Now you

2404
08:39:20.200 --> 08:39:22.720
can all be sucked down at the top of your

2405
08:39:22.759 --> 08:39:30.200
head and taken away. As I count down again from

2406
08:39:30.240 --> 08:41:19.919
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2407
08:41:23.959 --> 08:41:59.560
three two one break. I'm noticing how you feel. I relax,

2408
08:42:00.119 --> 08:42:14.479
don't calm you physically and mentally feel right now helpeace

2409
08:42:14.840 --> 08:42:23.279
or your mind feels it feels so nice to just

2410
08:42:23.400 --> 08:42:31.840
let go, to give yourself some space to breathe easily,

2411
08:42:33.720 --> 08:42:43.720
to think calmly, just to take a break from all

2412
08:42:43.799 --> 08:42:50.279
that pointless worry and concerns about things that you don't

2413
08:42:50.319 --> 08:43:00.560
need to think about right now, because this is your

2414
08:43:00.720 --> 08:43:05.840
time to let go. This is your space to enjoy

2415
08:43:07.360 --> 08:43:16.599
feeling deeply relaxed, peaceful in your mind, relaxed in your body.

2416
08:43:19.720 --> 08:43:28.639
They can feel so good, so nice to just not

2417
08:43:28.959 --> 08:43:38.040
have to do anything, to be able to really enjoy

2418
08:43:39.720 --> 08:43:48.840
that serenity that comes letting go completely, that peacefulness that

2419
08:43:49.000 --> 08:44:06.639
comes with being in this peace from space. And you

2420
08:44:06.720 --> 08:44:11.759
can keep this sense of calmness for as long as

2421
08:44:11.799 --> 08:44:26.200
you choose. If you choose to drift off into a deep, healing,

2422
08:44:26.560 --> 08:44:35.360
natural sleep, then you can do that. It's completely up

2423
08:44:35.360 --> 08:44:44.759
to you, and you can keep this feeling of calmness physically,

2424
08:44:44.959 --> 08:44:50.680
mean in your mind as long as you choose to

2425
08:44:50.840 --> 08:45:06.560
feel completely relaxed, completely relax. And I'd like you to

2426
08:45:06.639 --> 08:45:20.599
make up your mind that you're going to relax, and I

2427
08:45:20.720 --> 08:45:24.080
want to explore that with you. What it feels like

2428
08:45:24.200 --> 08:45:32.560
when you actually decide that you're going to relax, not

2429
08:45:32.759 --> 08:45:40.000
forcing yourself, but giving yourself that. Yes, it is a command, really,

2430
08:45:40.040 --> 08:45:47.040
isn't it. When you're telling yourself relax in a gentle

2431
08:45:47.080 --> 08:45:54.159
but firm way that only you can really tell yourself

2432
08:45:54.560 --> 08:45:57.439
in that way. You can't really have someone else saying

2433
08:45:57.479 --> 08:46:03.639
to you, now it relax, relax, you know, and it

2434
08:46:03.680 --> 08:46:06.080
needs to be gentle, but you can't someone else can't

2435
08:46:06.119 --> 08:46:15.279
really have the same the same kind of influence or

2436
08:46:15.520 --> 08:46:23.680
power that you have over your own physicality, over how

2437
08:46:23.840 --> 08:46:34.040
you feel, because when you say it to yourself it

2438
08:46:34.279 --> 08:46:42.119
means more. It's personal, and your brain and your unconscious

2439
08:46:42.279 --> 08:46:48.479
mind and your body listens to what you say. So

2440
08:46:48.720 --> 08:46:52.520
for example, we'll test it out and do a little test,

2441
08:46:52.639 --> 08:46:56.319
a few little tests along the way, and you can

2442
08:46:56.360 --> 08:47:02.680
get more of an idea of the force, a positive

2443
08:47:02.840 --> 08:47:09.279
force that you can have in creating a sense of

2444
08:47:09.560 --> 08:47:14.560
comfort and relaxation in your body and your mind quite

2445
08:47:14.639 --> 08:47:27.400
quickly just by you telling yourself to relax. So I'm

2446
08:47:27.400 --> 08:47:34.119
going to start by its focus on your hands. To

2447
08:47:34.279 --> 08:47:37.319
focus on your hands, and just tell your hands to relax,

2448
08:47:38.279 --> 08:47:43.319
and just say relax. As you focus on your hands,

2449
08:47:45.479 --> 08:47:50.040
you could say my hands are relaxed, or I want

2450
08:47:50.080 --> 08:47:54.319
my hands to relax. But I think if you actually

2451
08:47:54.319 --> 08:48:01.319
do it directly by focusing and imagining that your hands

2452
08:48:02.360 --> 08:48:05.520
can hear what you're saying. You know they've got little ears,

2453
08:48:06.159 --> 08:48:11.319
which is a little weird. So talking to your hands

2454
08:48:12.000 --> 08:48:28.360
and just say relax, noticin how your hands start to relax.

2455
08:48:40.759 --> 08:48:44.279
Now focus on your eyes and tell your eyes to relax.

2456
08:48:45.400 --> 08:48:50.240
You just saying the same word relax and find the

2457
08:48:50.360 --> 08:48:57.799
right tone for you. You know, I might say relax,

2458
08:48:58.479 --> 08:49:06.639
but you you might say relax or relax. You know,

2459
08:49:06.880 --> 08:49:12.599
you might say it differently to yourself, and that's important

2460
08:49:13.439 --> 08:49:19.520
for you to gauge what feels right for you. To

2461
08:49:19.720 --> 08:49:24.919
just tell your eyes to relax whilst focusing on your eyes,

2462
08:49:25.439 --> 08:49:30.159
your eyelids, the muscles around your eyes, your eyebrows, and

2463
08:49:30.360 --> 08:50:05.919
just tell your eyes directly relax now. Now, I just

2464
08:50:06.000 --> 08:50:16.319
did that myself, And sometimes you may feel that you

2465
08:50:16.479 --> 08:50:21.919
need a bit more time for the different parts to relax,

2466
08:50:22.720 --> 08:50:26.759
you know, because I start talking again and maybe that

2467
08:50:26.799 --> 08:50:30.479
part hasn't relaxed fully. But what will happen is it

2468
08:50:30.479 --> 08:50:34.759
will just continue to relax even though I'm talking. And

2469
08:50:34.880 --> 08:50:40.720
that's happening with my eyes. Something else I noticed is

2470
08:50:42.599 --> 08:50:46.439
when I started focusing on my eyes, that actually almost

2471
08:50:46.560 --> 08:50:49.279
became They got worse before they got better in a way.

2472
08:50:49.919 --> 08:50:53.040
So I felt a degree of tension growing in my

2473
08:50:53.159 --> 08:50:59.159
eyes and then disappearing. So I think what that was

2474
08:50:59.200 --> 08:51:05.599
really was just becoming more aware of the tension that

2475
08:51:05.759 --> 08:51:09.880
was already there that I wasn't I wasn't focused on

2476
08:51:09.959 --> 08:51:17.599
it before, so I wasn't really acknowledging it or really

2477
08:51:19.119 --> 08:51:32.520
conscious to those feelings. Yeah, my eyes is still continuing

2478
08:51:32.560 --> 08:51:39.119
to relax as well as my hands. Actually, my hands

2479
08:51:39.119 --> 08:51:45.000
have got a certain kind of energy, like not buzzing,

2480
08:51:45.200 --> 08:51:50.119
but I can kind of fuel a degree of energy

2481
08:51:50.159 --> 08:51:56.400
in my hands. Maybe that's where the tension is being released.

2482
08:51:58.240 --> 08:52:07.720
Maybe that's the cause in that the next part, I

2483
08:52:07.720 --> 08:52:09.000
think we should focus on.

2484
08:52:08.959 --> 08:52:09.799
The back of the neck.

2485
08:52:10.479 --> 08:52:14.439
That's a part which is quite often or for me,

2486
08:52:14.880 --> 08:52:17.919
holds tension. I don't know about it for yourself, but

2487
08:52:18.080 --> 08:52:22.400
I think it's quite a standard place where tension is

2488
08:52:22.439 --> 08:52:29.319
sometimes held. So, and I'm doing exactly what you're doing

2489
08:52:29.720 --> 08:52:31.840
as you do it as well, so I'm telling my

2490
08:52:32.759 --> 08:52:36.200
body parts to relax as well. So if you tell

2491
08:52:36.240 --> 08:52:39.119
your neck at the back of your neck, focus on

2492
08:52:39.159 --> 08:52:45.720
the back of your neck and just say relax in

2493
08:52:45.759 --> 08:52:48.919
your own words, in your own tone, in your own voice.

2494
08:52:49.560 --> 08:52:51.639
You can say out loud, or you can just say

2495
08:52:51.639 --> 08:52:57.159
it to yourself internally. But you're focusing, and you're saying

2496
08:52:57.200 --> 08:52:59.880
it literally to the back.

2497
08:52:59.680 --> 08:53:02.520
Of your nick as if the back in your neck

2498
08:53:02.680 --> 08:53:05.159
can actually hear what you're saying.

2499
08:53:08.520 --> 08:53:12.119
So do that now, Just say relax to the back

2500
08:53:12.159 --> 08:53:53.720
of your neck, and I'll do the same. And what

2501
08:53:54.040 --> 08:53:58.759
I noticed, and you may have had similar thing is

2502
08:53:59.479 --> 08:54:02.119
even very I was focusing on the back of my neck,

2503
08:54:07.119 --> 08:54:13.759
other parts started to I don't know, showed themselves to

2504
08:54:13.880 --> 08:54:17.279
me or maybe because they want to be relaxed as well.

2505
08:54:17.319 --> 08:54:22.080
But I started noticing the feelings in my shoulders, attention

2506
08:54:22.240 --> 08:54:27.880
in my shoulders and in my upper back. Whether that

2507
08:54:28.000 --> 08:54:33.360
was because my back of my neck was saying, well,

2508
08:54:33.360 --> 08:54:38.400
I'm pretty much okay. It's the other parts that need attention,

2509
08:54:44.759 --> 08:54:47.799
but my low back of my neck is still relaxing.

2510
08:54:49.240 --> 08:54:51.759
But I just became more aware of other parts that

2511
08:54:51.959 --> 08:55:00.680
needed attention. Now, this might happen, and it's not. It

2512
08:55:00.720 --> 08:55:04.159
doesn't mean that it's going wrong. It just means you're

2513
08:55:04.240 --> 08:55:10.919
being notified of more places that also want to feel relaxed.

2514
08:55:14.159 --> 08:55:18.479
So I'm going to focus on my upper back. So

2515
08:55:18.720 --> 08:55:22.400
you can do the same. Even if you don't have

2516
08:55:22.520 --> 08:55:27.840
any feelings of tension that are obvious in your upper back,

2517
08:55:29.799 --> 08:55:34.680
you just focus on your back and the whole area

2518
08:55:34.840 --> 08:55:39.360
from the shoulder blades down to the middle of your

2519
08:55:39.400 --> 08:55:43.639
back and the spine. And with me, it's more the

2520
08:55:43.720 --> 08:55:51.720
shoulder blades more. Yeah, that's the parts that I really

2521
08:55:53.840 --> 08:56:01.279
sort of giving me the nod to relax in the sounds,

2522
08:56:01.319 --> 08:56:04.599
going to ask that part to relax, and you can

2523
08:56:04.680 --> 08:56:30.680
do the same now relaxed at the back. There's something

2524
08:56:30.880 --> 08:56:35.799
strange happened there. And this often happens. I've been doing

2525
08:56:35.799 --> 08:56:44.040
this for for sixteen years or something, and often one

2526
08:56:44.159 --> 08:56:51.040
surprised but amazed, really bad. There can be a feeling.

2527
08:56:52.479 --> 08:56:55.279
So when I was focusing on the back of my neck,

2528
08:56:56.159 --> 08:57:00.319
my other back was starting to feel quite stress and

2529
08:57:01.040 --> 08:57:06.639
in need of attention. As soon as I started talking

2530
08:57:06.759 --> 08:57:11.720
to you about my upper bank and talking about, you know,

2531
08:57:12.159 --> 08:57:17.159
getting ready to ask the upper bank to relax, why

2532
08:57:17.240 --> 08:57:22.880
the back already started to relax. It's almost as if

2533
08:57:22.919 --> 08:57:28.520
it doesn't need to hear the words, just needs attention,

2534
08:57:33.319 --> 08:57:44.720
just needs to be noticed. And that is something that

2535
08:57:44.959 --> 08:57:51.959
often happens in this type of situation, is when you

2536
08:57:52.200 --> 08:57:57.439
start to relax a couple of parts of your body,

2537
08:57:58.439 --> 08:58:02.319
as we've done with our hand and the eyes and

2538
08:58:02.360 --> 08:58:11.599
the eyelids, and now back of the neck, top of

2539
08:58:11.639 --> 08:58:16.759
the back, up the back, the rest of the body

2540
08:58:16.840 --> 08:58:24.479
seems to just take notice and decide in its own

2541
08:58:24.599 --> 08:58:33.000
way to start relaxing other parts of your body. Start

2542
08:58:33.119 --> 08:58:42.279
to just become looser. I suppose it's kind of like

2543
08:58:42.360 --> 08:58:46.200
a bit of an avalanche, you know, the little ball

2544
08:58:46.279 --> 08:58:49.680
starts rolling and before you know, the whole of your

2545
08:58:49.680 --> 08:59:02.240
body is completely relaxed and can't And if you focus

2546
08:59:02.279 --> 08:59:13.479
on your face, you focus on your eyes, your eyelids,

2547
08:59:13.799 --> 08:59:23.560
your eyebrows, and the muscles around your eyes, maybe you

2548
08:59:23.639 --> 08:59:29.000
start to notice that your forehead is more relaxed.

2549
08:59:28.560 --> 08:59:29.159
Than it was.

2550
08:59:31.119 --> 08:59:36.520
Maybe your face is more relaxed. I would say my

2551
08:59:36.799 --> 08:59:40.720
entire face is a lot more relaxed than it was.

2552
08:59:52.000 --> 08:59:57.799
So we're going to focus now on your shoulders the game,

2553
08:59:58.040 --> 09:00:02.360
just like before. Just tell your shoulders. I mean, you

2554
09:00:02.880 --> 09:00:05.680
can't do them individually. You can do the right shoulder

2555
09:00:05.680 --> 09:00:09.520
and the shoulder, I just can't do both at the

2556
09:00:09.560 --> 09:00:15.119
same time. Just tell your shoulders as you focus on

2557
09:00:15.159 --> 09:00:21.040
them in your mind, focus on them and feel maybe

2558
09:00:21.279 --> 09:00:27.919
you can see them in your mind's eye. Just tell

2559
09:00:27.959 --> 09:01:22.680
your shoulders to relax as nice as they relax. But

2560
09:01:22.919 --> 09:01:30.479
do you notice, I mean, especially with my back, is

2561
09:01:30.919 --> 09:01:36.840
the connection between the different parts the back, the shoulders,

2562
09:01:36.919 --> 09:01:46.959
the neck being all connected and being such a large

2563
09:01:47.040 --> 09:01:53.200
part of your body, it's almost hard to separate.

2564
09:01:52.720 --> 09:01:54.040
Them from each other.

2565
09:01:59.279 --> 09:02:02.040
In my low back has started to relax on the soon.

2566
09:02:08.279 --> 09:02:13.040
Maybe I'm going too slow and that could be an

2567
09:02:13.080 --> 09:02:20.520
issue because we all go at different speeds. And the

2568
09:02:20.639 --> 09:02:23.599
idea at the beginning of this recording was for you

2569
09:02:23.759 --> 09:02:38.639
to be able to just say to yourself, relax without

2570
09:02:38.759 --> 09:02:45.080
focusing on any particular part of your body. Because when

2571
09:02:45.119 --> 09:02:54.959
you know that tenning your hands to relax and your

2572
09:02:55.119 --> 09:03:03.840
hand relax, you tell your eyelids and your eyes, the

2573
09:03:04.000 --> 09:03:14.159
muscles around your eyes and your eyebrows to relax and

2574
09:03:14.279 --> 09:03:26.520
they relax. You tell the back of your neck to

2575
09:03:26.680 --> 09:03:49.240
relax and it relaxes. You tell your upper back to

2576
09:03:49.400 --> 09:04:23.159
relax and relaxes. I tell your shoulders to relax, and

2577
09:04:23.400 --> 09:04:50.439
they relaxed. Then you told your hands to relax. They

2578
09:04:50.520 --> 09:04:51.720
relaxed and.

2579
09:04:51.799 --> 09:04:53.520
They continued.

2580
09:04:54.560 --> 09:04:55.159
To relax.

2581
09:05:00.240 --> 09:05:00.319
HM.

2582
09:05:01.000 --> 09:05:06.639
And you told your eyelids, the muscles around your eyes,

2583
09:05:07.680 --> 09:05:19.560
your eyebrows to relax, They relaxed and continued to relax.

2584
09:05:25.919 --> 09:05:29.599
When you told the back of your neck, focused on

2585
09:05:29.639 --> 09:05:35.639
the back of your neck and told it to relax,

2586
09:05:39.919 --> 09:05:55.279
the relaxed and continued to relax. And you told your

2587
09:05:55.799 --> 09:06:07.959
up the back relax, be relaxed and continued to relax

2588
09:06:16.239 --> 09:06:21.839
as with your shoulders. You told your shoulders to relax

2589
09:06:22.160 --> 09:06:34.519
in your shoulders relaxed and continued to relax.

2590
09:06:40.160 --> 09:06:45.720
And it's not just that, it's.

2591
09:06:47.800 --> 09:06:52.239
That the rest of your body has also been listening,

2592
09:06:53.839 --> 09:06:59.839
and the relaxation has been spreading. So from your eye

2593
09:07:00.080 --> 09:07:07.239
ins to relaxation, spread to your forehead, around your face,

2594
09:07:07.480 --> 09:07:21.040
into your skin, into your jaw, into the front and

2595
09:07:21.279 --> 09:07:25.559
sides of your neck, all the way down your chest

2596
09:07:25.839 --> 09:07:36.279
and stomach, your relaxed hands and shoulders.

2597
09:07:37.440 --> 09:07:46.800
And meats up through your arms, relaxing the full arms, your.

2598
09:07:46.000 --> 09:08:01.760
Upper arms, elbows, your wrists, letting go, the lower back,

2599
09:08:05.040 --> 09:08:11.839
the hips, stot, explin and just start to relax or

2600
09:08:11.959 --> 09:08:25.040
continue being. The comfort spreading through your legs all the

2601
09:08:25.120 --> 09:08:34.080
way down to your ankles, the types of your feet,

2602
09:08:35.160 --> 09:08:40.239
the side of your feet, and the bottoms of your feet,

2603
09:08:44.040 --> 09:09:03.319
re lexing into your toes, each tone relexing car plase.

2604
09:09:15.639 --> 09:09:27.040
And if your body relaxes more, your mind becomes slower,

2605
09:09:32.519 --> 09:09:42.919
more peaceful, to the point where.

2606
09:09:44.680 --> 09:09:57.199
If you choose to fall asleep, it can easily do that.

2607
09:10:02.800 --> 09:10:12.800
He said, drift do way because there's nothing going on

2608
09:10:12.919 --> 09:10:29.360
in your mind. The phrase speaceful the body to tease

2609
09:10:33.400 --> 09:11:03.519
to rites with that connection between your body relaxing. The

2610
09:11:03.559 --> 09:11:17.319
word do you say to yourself relas means that you

2611
09:11:17.400 --> 09:11:24.080
don't need to focus on just one part. You can

2612
09:11:24.239 --> 09:11:42.720
just focus on your entire body, saying the powerful word relates.

2613
09:11:51.879 --> 09:12:04.559
And there's a those the miniar sensation of comfort spreading

2614
09:12:06.199 --> 09:12:23.480
throughout your body, lostening and calming and eating every part

2615
09:12:23.559 --> 09:12:33.800
of your body, eating more relaxed.

2616
09:12:48.319 --> 09:12:51.480
And all you need to do from now on.

2617
09:12:51.680 --> 09:12:52.120
Is just.

2618
09:12:53.919 --> 09:13:34.839
Telling yourself relights frety completely starting now. Re number twenty

2619
09:13:42.239 --> 09:14:58.279
nineteen eighteen seven six fifth four.

2620
09:15:00.279 --> 09:15:28.839
Attatatatatatatat es.

2621
09:16:03.559 --> 09:21:39.440
Well us.

2622
09:24:33.879 --> 09:25:13.080
Why attatat.

2623
09:27:22.639 --> 09:27:45.279
One? So count down from ten to one ten nine

2624
09:27:45.599 --> 09:28:13.360
eight seven six five four three two one, And maybe

2625
09:28:13.480 --> 09:28:16.440
that was a bit too quick in order to relax.

2626
09:28:17.639 --> 09:28:22.000
Maybe it's a bit too fast for you to notice

2627
09:28:22.120 --> 09:28:30.239
the calming of your body, maybe even a little bit

2628
09:28:30.239 --> 09:28:33.879
of pressure there, Like you're count it down from ten

2629
09:28:33.959 --> 09:28:36.480
to one. What do you expect me to do? Man,

2630
09:28:37.279 --> 09:28:41.160
expect me to stick go with floppy just because.

2631
09:28:40.800 --> 09:28:50.440
You're counting down. You try it again, but this time

2632
09:28:50.519 --> 09:28:50.839
I'll go.

2633
09:28:50.919 --> 09:28:58.239
This slower this time, and you focus on the whole

2634
09:28:58.360 --> 09:29:04.639
of your body before we focus on your legs. Just

2635
09:29:04.879 --> 09:29:14.879
notice how your body does start to feel more relaxed.

2636
09:29:20.919 --> 09:30:13.279
Every number that I countdown ten nine at eight, seven, six, one,

2637
09:30:13.599 --> 09:31:12.800
four three one, you just notice how how you feel generally,

2638
09:31:13.199 --> 09:31:27.519
how your body feels. It's not necessarily even about counting

2639
09:31:27.599 --> 09:31:34.919
down from ten to one. It's that space that you have,

2640
09:31:36.080 --> 09:31:59.599
that space between being active physically or mentally, just sitting

2641
09:31:59.839 --> 09:32:04.720
or lying down, just being there, not doing anything, not

2642
09:32:05.000 --> 09:32:12.080
saying anything, or deeding to think about anything. So it

2643
09:32:12.120 --> 09:32:15.720
opens up a space, you know, a bit of a space,

2644
09:32:16.639 --> 09:32:26.239
the gap. And the more I can down for the

2645
09:32:26.319 --> 09:32:33.839
tents of work, the bigger that gap becomes. So there's

2646
09:32:33.879 --> 09:32:46.000
that gap of calmness, of comfort and relaxation. It's a

2647
09:32:46.120 --> 09:32:59.959
nice feeling, and it moves those stresses or discomforts physical

2648
09:33:00.080 --> 09:33:15.199
for your emotionally, moves them away. M allows you to

2649
09:33:15.599 --> 09:33:25.000
just slow down. Someone to count again from ten down

2650
09:33:25.080 --> 09:33:35.040
to one, and notice that gap widening, the gap, and

2651
09:33:35.160 --> 09:33:39.519
this is it widens. It's almost like that the stress

2652
09:33:39.559 --> 09:33:57.360
and tension falls into the gap. It gives you that distance.

2653
09:33:59.319 --> 09:36:02.599
That's no. Ten nine, eight, seven, six, five four three,

2654
09:36:08.800 --> 09:36:13.199
And how did you what do you feel.

2655
09:36:15.120 --> 09:36:28.000
Now?

2656
09:36:28.040 --> 09:36:40.000
Can you notice that do you feeling calm. Are you

2657
09:36:40.239 --> 09:36:44.879
feeling more relaxed.

2658
09:37:06.800 --> 09:37:11.279
As we now focus on your legs, just your legs.

2659
09:37:27.120 --> 09:37:47.319
We're just gonna start away focusing on your thighs. Of course,

2660
09:37:47.400 --> 09:37:50.720
it's not the most exciting.

2661
09:37:50.239 --> 09:37:56.959
Thing to be doing, because I'm sure like most of

2662
09:37:57.000 --> 09:37:59.959
your body is not not going on the way now.

2663
09:38:08.800 --> 09:38:15.080
Just focusing on the hole of your fires, the tops

2664
09:38:15.120 --> 09:38:21.199
of your thighs, the side of your fires, the bottoms

2665
09:38:21.279 --> 09:38:28.440
of your thighs, the outer thighs and inner thighs. Basically

2666
09:38:28.559 --> 09:38:32.000
the hole of your fire that leads into.

2667
09:38:31.720 --> 09:38:41.599
Your hip and it goes down to your knee joints.

2668
09:38:46.760 --> 09:38:54.040
Now, this is a big area. It's a very heavy area.

2669
09:38:54.519 --> 09:39:00.519
It's very strong, probably the strongest muscles in the body.

2670
09:39:01.120 --> 09:39:17.440
And then advice, But I don't think we perhaps would

2671
09:39:17.519 --> 09:39:30.239
give enough attention to advise. Perhaps we don't make acknowledge

2672
09:39:30.879 --> 09:39:53.040
how important anthis are to our lives, how much they

2673
09:39:53.120 --> 09:40:07.760
actually do to us water our lives. It may seem

2674
09:40:07.919 --> 09:40:09.000
sound really weird, but.

2675
09:40:11.879 --> 09:40:13.720
I think that all of our body.

2676
09:40:13.519 --> 09:40:25.400
Parts, especially advice, needs some TLC. I did love shame.

2677
09:40:26.040 --> 09:40:33.839
A bit of a nice to me.

2678
09:40:36.599 --> 09:40:45.120
Thank you gratitude for what advice do.

2679
09:40:45.319 --> 09:40:54.000
For us, and I know this may sound and a

2680
09:40:54.400 --> 09:41:01.040
strange and maybe you think, why am I.

2681
09:41:00.120 --> 09:41:02.559
Or I actually be able to in the garden hugging

2682
09:41:02.639 --> 09:41:10.519
a tree or something. Oh, it's hard to set a

2683
09:41:10.599 --> 09:41:14.360
microphone up on a tree. That's why I'm doing this indoors.

2684
09:41:14.360 --> 09:41:17.959
Otherwise I would be outside hugging a tree. Now I

2685
09:41:17.959 --> 09:41:18.559
can't see the.

2686
09:41:18.519 --> 09:41:28.199
Television from the tree. You move down to your knees.

2687
09:41:29.519 --> 09:41:37.519
Get such an important part, And I think we don't

2688
09:41:37.559 --> 09:41:44.040
necessarily I want to speak for myself here. I don't

2689
09:41:44.080 --> 09:41:50.559
necessarily appreciate all that my needs do for me until

2690
09:41:52.080 --> 09:41:55.800
I have a problem with my me. It's occasionally either

2691
09:41:57.360 --> 09:42:01.360
I can I bash it or it's aching for some reason.

2692
09:42:03.080 --> 09:42:07.599
It's then that I realize how much it does.

2693
09:42:09.120 --> 09:42:09.519
You know, the.

2694
09:42:09.519 --> 09:42:17.120
Benefit of being able to use my legs without a

2695
09:42:17.360 --> 09:42:20.040
kind of physical discomfort.

2696
09:42:20.800 --> 09:42:22.760
Is a beautiful thing.

2697
09:42:24.080 --> 09:42:30.919
That's possibly not appreciated until it's temporarily removed.

2698
09:42:31.519 --> 09:42:38.519
You know that's comfort. Don't just focus on needs.

2699
09:42:40.680 --> 09:42:46.199
Regardless of how your needs to feel. You can have

2700
09:42:46.319 --> 09:42:50.040
that sense of gratitude.

2701
09:42:50.760 --> 09:42:53.319
And love to your needs for all that they do

2702
09:42:53.519 --> 09:42:53.760
with you.

2703
09:43:04.400 --> 09:43:07.559
You can still have that attention and your thighs.

2704
09:43:08.160 --> 09:43:09.680
They can notice how your.

2705
09:43:09.519 --> 09:43:10.720
Fires feel.

2706
09:43:12.559 --> 09:43:30.480
Maybe you notice that they are relaxing more deeply as

2707
09:43:30.519 --> 09:43:31.959
you focus now.

2708
09:43:33.360 --> 09:43:34.239
On the bottoms that.

2709
09:43:34.319 --> 09:43:41.120
Relex dishes and you can't bottles. The phones between your

2710
09:43:42.080 --> 09:43:44.199
means and your feet.

2711
09:43:45.480 --> 09:43:47.120
Incorporate, and course.

2712
09:43:46.879 --> 09:43:59.239
Your ankles so important in anyone's head, even though like.

2713
09:43:59.279 --> 09:44:03.519
The slight is the spraining of an ankle. Who knows

2714
09:44:03.599 --> 09:44:09.639
how how much we take our inkles of the grants.

2715
09:44:15.519 --> 09:44:17.559
And it's kind of strange in a way when you

2716
09:44:17.599 --> 09:44:23.080
think that, you know, logically, our wrists.

2717
09:44:22.800 --> 09:44:25.800
Are a lot of finner than the rest of our arms,

2718
09:44:26.760 --> 09:44:30.239
which is okay, it doesn't I can't see any problem

2719
09:44:30.279 --> 09:44:33.480
with that, you know, just picking stuff up.

2720
09:44:35.279 --> 09:44:41.199
Incourse so much dinner than the rest of our legs.

2721
09:44:47.519 --> 09:44:51.480
And from that physics perspective or logical.

2722
09:44:51.239 --> 09:44:57.239
Even doesn't really make sense. But all this weight would

2723
09:44:57.279 --> 09:45:04.199
ultimately be resting on your ankles then leading to your

2724
09:45:04.199 --> 09:45:17.360
feet a dim area, the dim bo. Yeah, it does

2725
09:45:17.480 --> 09:45:24.319
so much great work. Supports us, supports our body for

2726
09:45:24.360 --> 09:45:38.680
a lifetime, helps us to balance, It helps you to

2727
09:45:38.720 --> 09:45:48.480
get around and be mobile. There's the card muscles. Of course,

2728
09:45:53.519 --> 09:45:56.000
when I was younger, I couldn't see the point and

2729
09:45:56.080 --> 09:46:02.000
cart muscles. I didn't seem to do anything. Okay, if

2730
09:46:02.040 --> 09:46:05.800
you look around on tiptoes, then my car muscles.

2731
09:46:05.440 --> 09:46:06.080
Get some work.

2732
09:46:07.480 --> 09:46:10.080
And of course that's not true. The car blossoms are

2733
09:46:10.080 --> 09:46:13.599
being used whenever we use our legs.

2734
09:46:19.279 --> 09:46:24.639
Your shields there to protect.

2735
09:46:26.160 --> 09:46:35.440
Look more legs, shape them away almost as a protector

2736
09:46:35.839 --> 09:46:47.480
for the bone, leading of course to your own course.

2737
09:46:50.559 --> 09:46:51.239
And the feet.

2738
09:46:56.040 --> 09:46:58.000
I'm not going to focus on you think I'm just

2739
09:46:58.000 --> 09:46:59.400
going to focus on legs.

2740
09:47:01.360 --> 09:47:02.319
I'll be wis.

2741
09:47:04.319 --> 09:47:09.080
Now I've mentioned your feet, your goodly, that's s them anyway.

2742
09:47:09.639 --> 09:47:16.319
But maybe I should focus on your feet and you

2743
09:47:16.360 --> 09:47:21.519
can have them in your awareness, the same as you

2744
09:47:21.559 --> 09:47:25.519
and your thighs in your awareness, even though you haven't.

2745
09:47:25.559 --> 09:47:33.519
People focusing on your thighs with huns both in your ankles.

2746
09:47:39.199 --> 09:47:54.680
It's doll that sensational cont in your thighs. W is

2747
09:47:54.760 --> 09:48:07.239
that mos a empty because it dies hold lots different sensations. First,

2748
09:48:07.279 --> 09:48:12.959
different muscles, bats, long muscles that we had them out eyes.

2749
09:48:21.680 --> 09:48:22.800
Put the skin.

2750
09:48:24.400 --> 09:48:28.839
On the outside of the fies as in the outside

2751
09:48:28.839 --> 09:48:38.279
of you live about bloody. I think the sense you sensitive,

2752
09:48:38.639 --> 09:48:55.720
the time sensitive to te inside the di bons there's

2753
09:48:56.279 --> 09:49:02.239
the muscle and the black vestles and the art stop

2754
09:49:02.800 --> 09:49:11.000
inside your minds and sometimes.

2755
09:49:10.720 --> 09:49:12.800
It would be nice if you can actually pick your.

2756
09:49:12.760 --> 09:49:21.639
Fingers inside your minds and the message on outside.

2757
09:49:23.440 --> 09:49:25.440
Let's get think into the mass one.

2758
09:49:26.599 --> 09:49:31.599
You have to just less much inside your bides. That'side

2759
09:49:31.639 --> 09:49:41.599
you don't, that's give me.

2760
09:49:44.440 --> 09:49:46.279
Mm hmm okay.

2761
09:49:50.040 --> 09:49:51.440
Mm hmm yeah.

2762
09:49:53.279 --> 09:50:25.040
Inside and inside the inside m hm. Spook boss.

2763
09:50:24.360 --> 09:50:25.279
Whose six.

2764
09:50:27.800 --> 09:50:29.599
Mm hms

2765
09:50:46.000 --> 09:50:52.040
M six