Sept. 5, 2025

(no music) (10 hours) I’m Retired | LMBYTS #1428 | Jason Newland | 4th September 2025

(no music) (10 hours) I’m Retired | LMBYTS #1428 | Jason Newland | 4th September 2025
Apple Podcasts podcast player icon Spotify podcast player icon
Apple Podcasts podcast player icon Spotify podcast player icon
None
WEBVTT

1
00:00:04.599 --> 00:00:11.000
Hello, and welcome to let me buoy to sleep. My

2
00:00:11.119 --> 00:00:15.080
name is my name, and name and nime and him

3
00:00:15.519 --> 00:00:26.920
is Jesson Newland. Yeah, I hope you will. Just thought

4
00:00:26.960 --> 00:00:34.799
I would do it. It's time for bed. I mean,

5
00:00:34.840 --> 00:00:39.159
it's like eight minutes past ten pm in the evening,

6
00:00:43.000 --> 00:00:53.560
so please only listen when you can safely close your eyes. Vinni, Viddy,

7
00:00:53.679 --> 00:00:56.840
what you staring at? I know what it is because

8
00:00:56.840 --> 00:01:01.439
I'm now at the desk rather than sitting down. It's

9
00:01:01.479 --> 00:01:04.159
easier to talk when I'm in a chair than when

10
00:01:04.159 --> 00:01:08.879
I'm kind of laying back. We're not laying back, but reclining.

11
00:01:09.400 --> 00:01:14.120
It's a little bit more easier on my throat or

12
00:01:14.159 --> 00:01:17.400
on my neck because I'm not kind of leaning forward.

13
00:01:19.719 --> 00:01:24.120
If that makes any kind of sense. It did to

14
00:01:24.159 --> 00:01:27.599
me when I said it, and then after I said it,

15
00:01:27.640 --> 00:01:39.079
I wasn't so sure. Oh so, I'm still working on

16
00:01:39.560 --> 00:01:46.799
getting stuff organized in my flat. The progression I've made

17
00:01:46.959 --> 00:01:57.359
today is it's Thursday, the fourth of September two thy

18
00:01:57.640 --> 00:02:06.079
twenty five. So what did I do right? I've moved

19
00:02:06.480 --> 00:02:15.479
the bookcases into the storage room and I've filled them

20
00:02:15.560 --> 00:02:21.319
with my supplies for the future. So I've got washing

21
00:02:21.400 --> 00:02:32.319
up liquid, soap, deodorant, and washing clo you know, laundry tablets,

22
00:02:33.680 --> 00:02:45.960
Pooh bags for Vinny face wipes, bum wipes. Well, I'm

23
00:02:45.960 --> 00:02:55.639
trying to think what else mm hmm, toothpaste, mouth wash.

24
00:02:55.800 --> 00:03:00.400
I think that's most of the stuff. So I've been

25
00:03:00.560 --> 00:03:05.199
kind of trying to stock up for or at least

26
00:03:05.280 --> 00:03:11.280
the winter, because it's that's what I used to do

27
00:03:11.680 --> 00:03:17.439
years ago. I'm talking you know, six seven years ago.

28
00:03:18.759 --> 00:03:21.360
Maybe six years ago, maybe seven years I don't know,

29
00:03:21.840 --> 00:03:28.080
but i was proper organized for a little while, and

30
00:03:31.280 --> 00:03:33.240
I'm trying to get back to that a little bit

31
00:03:33.360 --> 00:03:38.439
because I don't know. I just I just want to

32
00:03:38.439 --> 00:03:42.960
know that whatever happens, I've got enough toilet role enough,

33
00:03:43.599 --> 00:03:46.560
you know, basic stuff. I mean, I can't eat any

34
00:03:46.560 --> 00:03:51.080
of this stuff. But I've also got enough tea bags

35
00:03:51.719 --> 00:03:55.960
hopefully to last me till Christmas as well. But then

36
00:03:56.039 --> 00:04:00.960
I only have like four, one, two, three, four cups

37
00:04:01.000 --> 00:04:08.680
of tea a day, So each box has got at

38
00:04:08.879 --> 00:04:12.960
t bags and so that's what's that twenty days. I've

39
00:04:13.000 --> 00:04:20.959
got five boxes in a pack, so twenty times by

40
00:04:21.000 --> 00:04:28.560
five that's one hundred days. And I've got three packs

41
00:04:28.680 --> 00:04:36.839
or four and three packs, so I got three hundred days. Wow,

42
00:04:36.920 --> 00:04:43.319
that's nearly a year in it. BlimE me. I just

43
00:04:43.480 --> 00:04:47.839
have to drink more tea. I guess Viny's over there

44
00:04:47.879 --> 00:04:59.319
doing his thing. I well, thanks, Vinn. He's looking, he's searching.

45
00:05:02.759 --> 00:05:07.720
I don't know what he's searching for. He's searching for something. So, yeah,

46
00:05:07.759 --> 00:05:12.759
what I've done is now moved the two desks or

47
00:05:12.800 --> 00:05:18.120
the tables to the left side of the room because

48
00:05:18.120 --> 00:05:23.680
I've now got my TV on the wall and my

49
00:05:25.120 --> 00:05:28.519
sofa is the other side of the wall or the

50
00:05:28.560 --> 00:05:34.920
other side of the room. Brother or done possibly looking

51
00:05:34.959 --> 00:05:37.560
to get rid of that, replace it just with a

52
00:05:37.759 --> 00:05:49.079
chair and then but that's a future thing. So I've

53
00:05:49.199 --> 00:05:53.879
now got one table against the wall the opposite wall,

54
00:05:54.480 --> 00:05:57.600
and one table so it's facing the wall, the other

55
00:05:57.639 --> 00:06:01.920
one's facing the TV. There's like a gap where the

56
00:06:02.000 --> 00:06:04.680
chair is so I can just kind of move around

57
00:06:04.759 --> 00:06:12.600
between each table. I had a similar design a few

58
00:06:12.680 --> 00:06:15.399
years back, which was the other side of the room.

59
00:06:17.360 --> 00:06:19.639
See me saying that side of the room and to

60
00:06:19.680 --> 00:06:21.399
the left of the room and the other side of

61
00:06:21.399 --> 00:06:24.120
the room doesn't really mean much, does it if you

62
00:06:24.160 --> 00:06:32.160
don't know what the room looks like. But personally I

63
00:06:32.199 --> 00:06:37.800
would say it's definitely opened up the room. How many

64
00:06:37.800 --> 00:06:43.040
more times I can say the word room, room, womb.

65
00:06:46.079 --> 00:06:49.680
But I'm not finished yet, so i still got a

66
00:06:49.720 --> 00:06:56.399
lot more to do, and as far as the tidying

67
00:06:56.519 --> 00:07:03.560
up goes. So I've got still got some stuff in

68
00:07:03.639 --> 00:07:06.639
here which I can move, I'll be able to move out.

69
00:07:09.319 --> 00:07:17.199
And then yeah, there's a few little bits. Got a

70
00:07:17.240 --> 00:07:20.000
lot of wires, a lot of wires. I would like

71
00:07:20.040 --> 00:07:24.720
to get that sorted. Not big fan of wires like

72
00:07:25.000 --> 00:07:30.439
straggling around, very messy, So I might look at try

73
00:07:30.480 --> 00:07:33.040
and get that little bit to get it taped up

74
00:07:33.160 --> 00:07:47.199
or something I don't know. And then yeah, what I've

75
00:07:47.240 --> 00:07:55.360
also done is I've got with it my website. I

76
00:07:55.439 --> 00:08:00.399
just don't need a website, however we're that might sound.

77
00:08:00.439 --> 00:08:03.000
I just don't need a website just if no. I mean,

78
00:08:03.040 --> 00:08:06.519
it's handy in some ways something that I prefer to

79
00:08:06.639 --> 00:08:09.800
use it than the podcasts, but most people use the

80
00:08:09.800 --> 00:08:18.680
podcast to listen rather than on the website, so it's

81
00:08:18.759 --> 00:08:24.319
helped me to keep my expenses down. So I've got

82
00:08:24.399 --> 00:08:33.399
rid of that. Looking at other things changes, I'm going

83
00:08:33.399 --> 00:08:40.360
to pretty much come to the decision that I'm going

84
00:08:40.399 --> 00:08:52.080
to retire from making all podcasts except this one. Then

85
00:08:52.120 --> 00:09:03.000
let me Boys Sleep. And I've had a good little

86
00:09:03.080 --> 00:09:11.919
run nineteen years. But I think I'd like to focus

87
00:09:11.960 --> 00:09:16.120
on this, you know, try and do a regular daily

88
00:09:17.639 --> 00:09:28.320
let me boy to sleep. Perhaps, if I'm lucky, you know,

89
00:09:28.480 --> 00:09:34.240
in the coming future, perhaps I'd be able to actually

90
00:09:34.279 --> 00:09:40.360
do some things which would be worth talking about. Have

91
00:09:40.519 --> 00:09:50.559
something mildly interesting. I mean, I understand it's a boring podcast,

92
00:09:50.600 --> 00:09:57.000
but or it's interesting to me might not be interesting

93
00:09:57.759 --> 00:10:01.399
to you. So I might be talking about what a

94
00:10:01.480 --> 00:10:08.039
great time I had searching, you know, going through the

95
00:10:08.080 --> 00:10:13.759
field searching for worms, and you might find it completely

96
00:10:14.120 --> 00:10:23.120
tedious to listen to it and fall asleep. Now, I

97
00:10:23.159 --> 00:10:29.759
don't know, It's all it depends, doesn't it. And then

98
00:10:29.840 --> 00:10:36.639
I saw this Facebook page for It's a chronic pain condition,

99
00:10:36.799 --> 00:10:41.919
and there was someone was talking about why does he

100
00:10:42.039 --> 00:10:45.759
have to find the noisiest thing to crunch on when

101
00:10:45.759 --> 00:10:51.240
I'm doing a recording. It literally is the noisiest possible thing,

102
00:10:51.759 --> 00:11:06.960
Like god, deare idea ub hmm. I forget what I

103
00:11:07.000 --> 00:11:09.440
was saying now, Yeah, be it nice to be able

104
00:11:09.480 --> 00:11:11.360
to go and do things?

105
00:11:12.080 --> 00:11:12.200
Oh?

106
00:11:12.279 --> 00:11:14.120
Yeah, I was. I was on Facebook, and I saw

107
00:11:14.120 --> 00:11:20.559
this chronic pain Facebook group just me. It makes me

108
00:11:20.600 --> 00:11:24.840
feel a bit nostalgic because, by the way, if you

109
00:11:24.879 --> 00:11:27.159
think I'm mumbling just what, I've got my fingers in

110
00:11:27.200 --> 00:11:30.639
my mouth. I should stop that, really shouldn't. I don't know.

111
00:11:30.639 --> 00:11:31.960
You tell me you can hear me?

112
00:11:32.000 --> 00:11:32.120
Now?

113
00:11:32.159 --> 00:11:41.200
Can you understand me when I'm like this awful? Or

114
00:11:41.399 --> 00:11:48.720
is this better? Oh? All this? So what I do?

115
00:11:48.840 --> 00:11:55.320
I say? I do the same sentence. I say, it's Thursday,

116
00:11:55.960 --> 00:12:00.799
the fourth of September. So first of all, see if

117
00:12:00.840 --> 00:12:08.960
there is any difference of four for for foo. Now

118
00:12:08.960 --> 00:12:14.759
I'll do it without my things of my mouth. Boooooo.

119
00:12:16.799 --> 00:12:23.240
I was about clear of about, isn't it? So? What

120
00:12:23.320 --> 00:12:26.320
was the meaning? Why did I do that? I don't know.

121
00:12:28.240 --> 00:12:36.919
I really don't know. But I felt nostalgic because the

122
00:12:37.120 --> 00:12:46.360
only thing I was interested in twenty years ago was

123
00:12:46.639 --> 00:12:56.200
helping people with chronic pain. The only thing I mean,

124
00:12:56.399 --> 00:12:59.480
not literally, okay, not the only thing, but I mean

125
00:13:01.399 --> 00:13:05.159
one of the only things, the only thing as far

126
00:13:05.320 --> 00:13:11.399
as wanting to do it. No, okay, maybe not the

127
00:13:11.399 --> 00:13:20.200
only thing for that either, yeah, Like as far as

128
00:13:21.399 --> 00:13:24.080
not career wise, because never going to be a career

129
00:13:24.200 --> 00:13:28.360
was it. This is just a it's a lifestyle, I suppose,

130
00:13:28.480 --> 00:13:35.159
rather than a career. But that's the thing that I

131
00:13:35.240 --> 00:13:40.519
was most interested in. So basically what I wanted to

132
00:13:40.559 --> 00:13:51.200
do is help people to relieve their suffering. That was it.

133
00:13:54.559 --> 00:14:02.200
But then as I kind of went along, I got

134
00:14:02.200 --> 00:14:07.600
to realize, well, I was told, it was explained to

135
00:14:07.679 --> 00:14:15.360
me in quite a few different versions, that there's lots

136
00:14:15.440 --> 00:14:19.399
of types of that. You know, it's an all physical

137
00:14:24.000 --> 00:14:34.840
and there's lots of things that actually finny, oh so noisy.

138
00:14:36.320 --> 00:14:38.919
This is another reason, like if I ever tried to

139
00:14:38.960 --> 00:14:43.759
do like a really quiet hypnosis session, guaranteed he pulls

140
00:14:43.799 --> 00:14:50.799
out the big guns, it'd be sitting there like chipping

141
00:14:50.879 --> 00:14:58.039
away at some marble or something. It's like the one

142
00:14:58.080 --> 00:15:00.360
time he decides to make himself a st at you

143
00:15:02.080 --> 00:15:12.279
why now? Why so? Yeah, hmm. The things that I

144
00:15:12.399 --> 00:15:21.840
realized quite early on in my journey of attempting to

145
00:15:22.360 --> 00:15:30.919
help people that were struggling with chronic pain issues. The

146
00:15:31.000 --> 00:15:38.600
first thing I realized noticed experienced and with feedback as well,

147
00:15:39.440 --> 00:15:46.840
was that one of the biggest reducers of chronic pain

148
00:15:47.759 --> 00:15:59.840
is relaxing. But I also know I realized quite early

149
00:15:59.879 --> 00:16:05.320
on that you can't force yourself to relax. You can

150
00:16:05.360 --> 00:16:11.759
do relaxation techniques and exercises, of course, but as far

151
00:16:11.840 --> 00:16:18.080
as like forcing yourself, like you can't force yourself to

152
00:16:18.200 --> 00:16:21.519
fall in love, or to be hungry, or to like

153
00:16:21.519 --> 00:16:27.840
a food you don't like. You can't force it has

154
00:16:27.879 --> 00:16:32.600
to kind of happen naturally. You can. You can lubricate

155
00:16:32.759 --> 00:16:36.600
the wheels, though, can't you when it comes to relaxation.

156
00:16:39.080 --> 00:16:46.879
So if you find something maybe like this that's relaxing,

157
00:16:48.519 --> 00:16:55.879
then that in itself helps to reduce or can help

158
00:16:55.919 --> 00:17:02.480
to reduce chronic pain. The thing is I called this

159
00:17:02.600 --> 00:17:13.559
let me boy you to sleep, and I can't. I

160
00:17:13.599 --> 00:17:18.960
wish I'd included chronic pain in a title because the

161
00:17:19.000 --> 00:17:21.920
whole process, because that's another thing. As soon as I

162
00:17:21.960 --> 00:17:29.240
started doing live sessions with people and group sessions and

163
00:17:31.160 --> 00:17:36.759
pain relief hypnosis sessions one on one, that's the two

164
00:17:36.839 --> 00:17:42.799
things I noticed. Is one is sometimes it was just relaxing.

165
00:17:46.759 --> 00:17:56.000
By allowing themselves to relax, it would reduce the physical

166
00:17:56.039 --> 00:18:00.519
discomfort by quite a bit. And if you want to

167
00:18:00.559 --> 00:18:04.319
increase it, tighten up, tense up, you know, it's kind

168
00:18:04.319 --> 00:18:08.720
of that's the opposite way to do it. And It's

169
00:18:08.839 --> 00:18:11.920
natural for someone that's going through that to tense up

170
00:18:11.960 --> 00:18:18.960
because it's getting to them, isn't it. So by doing

171
00:18:19.000 --> 00:18:24.680
the complete opposite, or allowing the opposite to occur, which

172
00:18:24.759 --> 00:18:35.160
is relaxation, it then allows the opposite physical sensations to arise.

173
00:18:39.160 --> 00:18:46.799
As Nie continues to chip away and that massive piece

174
00:18:46.839 --> 00:18:49.799
of marble, and I'm wondering, what's it going to be

175
00:18:49.920 --> 00:18:59.000
this week. Last week it was just a big bit

176
00:18:59.039 --> 00:19:07.839
of marbled. It'd be chipped into properness. But the week

177
00:19:07.880 --> 00:19:12.799
before that it was it was like a little boat

178
00:19:14.400 --> 00:19:16.079
made of wood. Funny enough. I don't know how you

179
00:19:16.079 --> 00:19:24.319
managed that. The alchemist, the Jack Russell alchemist, I can

180
00:19:24.359 --> 00:19:32.440
tell marble, tell turn marble into balsal wood. Yeah, I

181
00:19:32.480 --> 00:19:38.480
don't know. And then another thing that people were telling

182
00:19:38.519 --> 00:19:42.680
me is oh, but they might not have said ooh,

183
00:19:42.799 --> 00:19:52.400
but it's like one thing we noticed is we're sleeping better, easier.

184
00:19:55.519 --> 00:19:59.920
And when I was doing the I'm this, I saw

185
00:20:00.279 --> 00:20:02.799
man who used to visit him in his house in

186
00:20:02.839 --> 00:20:06.920
two thousand and six in the summer, and he had arthritis,

187
00:20:07.079 --> 00:20:12.160
like really bad arthritis in his legs and stuff. And

188
00:20:16.519 --> 00:20:19.279
the one thing he said is other than the fact

189
00:20:19.359 --> 00:20:24.400
that he felt so much better gradually over the weeks,

190
00:20:25.359 --> 00:20:29.359
but he also is sleeping more. He was sleeping more comfortable,

191
00:20:29.960 --> 00:20:33.759
so instead of his legs jittering and jumping about, which

192
00:20:33.799 --> 00:20:43.359
they did, they just calmed down, relaxed, and he could

193
00:20:43.400 --> 00:20:52.920
have some good sleep. So it got me thinking like, Okay,

194
00:20:55.039 --> 00:21:05.160
what benefits can be got from helping people to relax

195
00:21:05.400 --> 00:21:16.119
deeply and to fall asleep. And as I moved forward

196
00:21:16.319 --> 00:21:23.359
with the relaxation sessions online again, I started off doing

197
00:21:23.440 --> 00:21:32.319
chronic pain relief, relaxation, and sleep sessions. That's the three

198
00:21:32.400 --> 00:21:36.640
things I focused on, even though I'd started off I

199
00:21:36.680 --> 00:21:44.440
only wanted to do chronic pain relief. And then as

200
00:21:44.480 --> 00:21:50.480
that progressed, the most popular recordings, or the least popular recordings,

201
00:21:50.519 --> 00:21:56.559
were the chronic pain relief ones. Not that they were unpopular,

202
00:21:56.599 --> 00:22:03.240
they just weren't as well received as the relaxation and

203
00:22:03.319 --> 00:22:08.559
the sleep And then it turned out that the sleep

204
00:22:08.599 --> 00:22:17.200
recordings were the most popular of anything I did, And

205
00:22:17.839 --> 00:22:20.039
for a while that was a little bit frustrating for

206
00:22:20.119 --> 00:22:23.640
me because that wasn't what I wanted to focus on.

207
00:22:23.880 --> 00:22:27.920
I wanted to be mister pain relief. That's what I

208
00:22:27.960 --> 00:22:38.359
wanted to do. I wanted to change the world. Maybe

209
00:22:38.960 --> 00:22:42.599
I was very young, naive. Back then I was only

210
00:22:42.680 --> 00:22:50.200
forty six, and now I was thirty five, thirty five,

211
00:22:52.799 --> 00:22:56.279
still not that young, aver a thirty five years old.

212
00:22:56.319 --> 00:23:00.960
I was so full of ambition. Oh, just got to

213
00:23:01.000 --> 00:23:03.279
get out there, got to get just got to be heard,

214
00:23:03.440 --> 00:23:06.440
gotta be just need people to know that I exist.

215
00:23:06.519 --> 00:23:11.920
And then everyone's going to want to listen. Who maybe

216
00:23:13.000 --> 00:23:20.240
maybe a tiny few people would. And every now and

217
00:23:20.279 --> 00:23:23.160
then I'd try and go back to the pain relief

218
00:23:23.240 --> 00:23:29.119
and people still wanted to listen to the sleep stuff.

219
00:23:35.079 --> 00:23:37.480
So it's kind of like, Okay, well, perhaps I should

220
00:23:37.480 --> 00:23:43.039
just do what what first, I'll do what people like.

221
00:23:44.000 --> 00:23:51.559
That kind of makes sense really, And then I started

222
00:23:51.599 --> 00:23:56.400
doing the these to let Me Boy to Sleep twenty eighteen,

223
00:23:57.599 --> 00:24:05.640
seven years ago, nearly eight years ago. Well, how was

224
00:24:05.720 --> 00:24:17.319
it February or March two thousand and eighteen? And I'm

225
00:24:17.319 --> 00:24:27.920
constantly doing this. I can't remember two thousand by the way,

226
00:24:27.960 --> 00:24:40.440
all my podcast is still on my spreaker whisper one

227
00:24:40.599 --> 00:24:46.119
one one one one one one one one one one

228
00:24:46.279 --> 00:24:52.079
one one, Okay, so I'm just trying to find the

229
00:24:55.880 --> 00:25:01.960
right I can't find it. One one to fifty. Where's

230
00:25:02.000 --> 00:25:10.559
Wonder fifty fifty? One to one hundred? One to fifty? Wow,

231
00:25:12.920 --> 00:25:16.240
one I won to one fifty. That's not what I want.

232
00:25:16.279 --> 00:25:21.279
I want one to fifty. Where's wonder fifty? I'm looking

233
00:25:21.319 --> 00:25:23.920
at the scrangers in case you wonder what I'm talking about.

234
00:25:24.920 --> 00:25:32.880
One to fifty doesn't seem to be on here. Oh

235
00:25:33.039 --> 00:25:43.000
there is one to fifty total statistics for this one right.

236
00:25:45.400 --> 00:25:50.920
Five downloads in the last year from that podcast is

237
00:25:50.960 --> 00:25:55.480
because it's just specifically just for those those fifty recordings.

238
00:25:56.759 --> 00:26:02.400
That's another reason I kind of I'm not going to

239
00:26:02.440 --> 00:26:05.559
bother the website because I did all these podcasts and

240
00:26:06.279 --> 00:26:10.519
into like playlists and stuff, but not really getting to

241
00:26:10.559 --> 00:26:15.680
listen at all. Twenty seventh of March twoenty eighteen was

242
00:26:15.720 --> 00:26:20.960
the very first let me boy to sleep. And I

243
00:26:21.000 --> 00:26:25.720
did one, two, three, four in a row. Then I

244
00:26:25.799 --> 00:26:29.319
did one, two, three, four, another four in a row.

245
00:26:30.000 --> 00:26:33.960
Then I did one, two, three, four, five, six, seven

246
00:26:34.359 --> 00:26:37.599
in a row. Then I did one two in a row,

247
00:26:38.759 --> 00:26:44.519
then I did one, then I did Okay, that got boring.

248
00:26:45.000 --> 00:26:48.960
Six Wow. I did a six of me and then

249
00:26:49.000 --> 00:26:52.240
nothing to the twenty six of me. I wonder what

250
00:26:52.319 --> 00:27:04.480
happened on that year, no idea. So I did the

251
00:27:04.559 --> 00:27:08.359
Let Me Boy to Sleep started that twenty seventh March

252
00:27:08.440 --> 00:27:21.160
two thousand and eighteen. And yeah, it's become the most

253
00:27:21.200 --> 00:27:26.440
popular thing that I've ever done as far as like

254
00:27:26.720 --> 00:27:36.480
individual recordings, and and I'm now at number I couldn't

255
00:27:36.480 --> 00:27:42.559
even tell you one thousand, four hundred and yesterday's recording

256
00:27:42.640 --> 00:27:47.599
was one thousand, four hundred and twenty seven. So yeah,

257
00:27:47.599 --> 00:27:57.160
I've got a few done, quite a few in it. Well, yeah,

258
00:27:57.240 --> 00:28:04.039
so I'm going to just continue with this that let

259
00:28:04.079 --> 00:28:09.640
Me Buoy to Sleep, and that's really the only podcast

260
00:28:09.720 --> 00:28:17.119
I'm going to be focusing on from now on. But

261
00:28:17.240 --> 00:28:21.359
at the same time, I don't quite know how I

262
00:28:21.400 --> 00:28:27.519
can get it across that. Maybe people can find this useful.

263
00:28:28.759 --> 00:28:35.200
People that have got chronic pain, people that have got

264
00:28:35.279 --> 00:28:40.039
anxiety and stuff like that could find these podcasts useful

265
00:28:40.039 --> 00:28:50.000
because it's relaxing and it's peaceful. And you know what

266
00:28:50.000 --> 00:28:57.359
I've noticed, do you never ever get you know, certain

267
00:28:57.480 --> 00:29:00.480
phrases are starting to be used more and more, like

268
00:29:00.640 --> 00:29:06.680
in interviews on TV and on the internet and whatnot.

269
00:29:07.640 --> 00:29:11.039
Is the new one? It's not a new one. It's

270
00:29:11.160 --> 00:29:14.440
not a new thing. But for some reason, I'm hearing

271
00:29:14.480 --> 00:29:20.359
people say it more often now whatnot. It's kind of

272
00:29:20.400 --> 00:29:23.960
this similar to saying so on and so forth, blah

273
00:29:24.000 --> 00:29:33.119
blah blah blah, make us make a long story short whatnot.

274
00:29:33.400 --> 00:29:36.759
So it's kind of just it shortens the conversation or

275
00:29:36.839 --> 00:29:40.920
shortens the story. So, yeah, I was going to got

276
00:29:40.920 --> 00:29:44.799
some shopping. I've got some toilet paper and some tampons

277
00:29:44.880 --> 00:29:47.759
and some you know, and whatnot. So you're not going

278
00:29:47.759 --> 00:29:51.720
through the whole list of things that you've got. You've

279
00:29:51.759 --> 00:29:53.359
just gone through the things that maybe you shouldn't have

280
00:29:53.359 --> 00:29:55.559
gone through. I don't know. It depends who you're talking to,

281
00:30:00.200 --> 00:30:09.920
depends upon who you're tour walking to. I don't know

282
00:30:09.960 --> 00:30:14.079
what Vinnie is expecting to happen. He just sits there

283
00:30:14.119 --> 00:30:25.359
staring at his bumb generally, honestly, he's just staring at

284
00:30:25.359 --> 00:30:32.039
his bumb like it's I don't know, it's like some

285
00:30:32.160 --> 00:30:40.000
kind of secret doorway to Narnia or something, a little

286
00:30:40.079 --> 00:30:50.119
cupboard full of tiny coats, smelly coats, so god, they'd

287
00:30:50.119 --> 00:30:54.839
all be looked like they just people have been walking

288
00:30:54.839 --> 00:31:03.119
for a really muddy forest. Yeah, it wouldn't be like Nannia.

289
00:31:03.640 --> 00:31:05.759
With all the snow you just get through. It's been

290
00:31:05.839 --> 00:31:10.359
muddy everywhere. It just be like a big swamp. Okay,

291
00:31:10.440 --> 00:31:21.559
let's move on. Whore you staring at? Who's staring at hey?

292
00:31:22.599 --> 00:31:27.480
I think he's a bit thrown off because I'm not

293
00:31:27.519 --> 00:31:30.680
sure if he's ever seen me sit here before. He

294
00:31:30.759 --> 00:31:32.960
probably has, because I've had him for quite a while now.

295
00:31:34.400 --> 00:31:37.559
But to sit over here and do this recording and

296
00:31:37.599 --> 00:31:41.799
to be talking, but not to be talking to him,

297
00:31:42.000 --> 00:31:44.279
but I am talking to you, and I yeah, I am.

298
00:31:46.960 --> 00:31:49.599
He's kind of got me used to me sitting on

299
00:31:49.680 --> 00:31:52.880
the chair doing it on the sofa because then he

300
00:31:52.960 --> 00:31:59.759
can sort of cut up to me a bit. You'd

301
00:31:59.759 --> 00:32:04.039
be thrown off, aren't you. I think this is more

302
00:32:04.039 --> 00:32:07.480
comfortable doing it here, you you know, you think that

303
00:32:07.640 --> 00:32:11.400
sofa would be more comfortable. But it's not. Not not

304
00:32:11.559 --> 00:32:14.759
doing this stuff because first of all, I can't use

305
00:32:14.880 --> 00:32:17.960
the laptop. I can't use you know, stuff like that

306
00:32:18.759 --> 00:32:20.880
when I'm well, I can't because it's on my lap.

307
00:32:22.240 --> 00:32:32.680
These wellhaps nice, what a lovely sneeze. I thought it

308
00:32:32.759 --> 00:32:39.160
might be exciting and it was. It's strange. What's Lloyd's

309
00:32:39.240 --> 00:32:53.400
banking up to? Lloyd's Bank Okay, I don't think there'd

310
00:32:53.440 --> 00:32:58.799
be any banks at all in the future. That was

311
00:32:58.839 --> 00:33:02.319
a nice bright thing to say, wasn't it. You know,

312
00:33:02.440 --> 00:33:07.319
in my town where I live, the bank that i'm

313
00:33:07.359 --> 00:33:18.920
with is this big, old listed building. It's huge, Honestly,

314
00:33:19.240 --> 00:33:25.559
it's just massive, and they don't get many customers because

315
00:33:25.599 --> 00:33:28.759
how many people go into a bank and anymore. You know,

316
00:33:29.000 --> 00:33:33.720
most things just done online, isn't it, and don't really well,

317
00:33:34.440 --> 00:33:38.759
I'm just talking generally. I haven't needed to go into

318
00:33:38.799 --> 00:33:42.880
a bank to put a check in or to draw

319
00:33:43.000 --> 00:33:51.839
money out for a long time, or to pay bills.

320
00:33:51.920 --> 00:33:54.319
It's something I used to do in the past, go

321
00:33:54.400 --> 00:33:59.039
in there to pay my bills, electric bill, gas bill,

322
00:34:00.160 --> 00:34:03.880
war to bill, I'd go into the I'd go in

323
00:34:03.920 --> 00:34:06.720
there to pay that. I don't need to do that anymore.

324
00:34:07.039 --> 00:34:16.559
It's just automatic direct debit now, TV license, that's all

325
00:34:16.639 --> 00:34:29.400
done automatically. I don't even know if the bank's still there.

326
00:34:29.480 --> 00:34:35.480
I suppose it is. Yeah, I'm pretty sure it still is.

327
00:34:40.599 --> 00:34:43.599
I know it's got some hard steps because I fell

328
00:34:43.599 --> 00:34:48.440
over them once I felt up them. I was running

329
00:34:49.360 --> 00:34:51.519
to get my check from when I was a counselor,

330
00:34:51.960 --> 00:34:54.639
and I think it was like a thousand pounds and

331
00:34:54.719 --> 00:34:58.239
it was my month's check and I needed it cashed

332
00:34:59.639 --> 00:35:05.000
before Christmas. So I think Christmas was on the Wednesday

333
00:35:05.159 --> 00:35:11.039
or Thursday the next week, and I was This was

334
00:35:11.119 --> 00:35:22.400
the Friday afternoon, ten minutes before the bank closed. So

335
00:35:22.559 --> 00:35:26.360
I'm running and I'm only ran the corner, but I'm

336
00:35:26.360 --> 00:35:31.199
waiting for ages. I'm in the office at Mind, and

337
00:35:31.239 --> 00:35:33.199
I get on really well with a man that was

338
00:35:34.280 --> 00:35:39.400
that did the checks, so I'm just chatting to him,

339
00:35:39.440 --> 00:35:47.440
and there's quite a lot to do. So mine took

340
00:35:47.440 --> 00:35:53.039
a while, and I was getting more and more closer

341
00:35:53.079 --> 00:35:55.079
to the time than the end. He printed off and

342
00:35:55.159 --> 00:35:59.800
I ran. I ran, and I ran and I ran,

343
00:36:02.000 --> 00:36:08.639
and literally it was a ten minute walk, possibly less

344
00:36:08.679 --> 00:36:11.559
than a ten minute walk, possibly maybe a six minute walk,

345
00:36:11.880 --> 00:36:15.760
seven minute walk. But there's no guaranteed that the doors

346
00:36:15.800 --> 00:36:18.719
stay open right to the end, because they might just

347
00:36:18.760 --> 00:36:23.559
start not lett anyone in after a certain point. That's

348
00:36:23.599 --> 00:36:27.679
why I ran. So I'm going down the alleyway towards

349
00:36:27.679 --> 00:36:35.920
the town, a turn left. I'm not sure if I'm

350
00:36:35.920 --> 00:36:37.840
able to cross. Well. I did cross the road, obviously,

351
00:36:37.840 --> 00:36:42.440
because otherwise I wouldn't I've got there. I'd still be

352
00:36:42.480 --> 00:36:48.119
standing there without And this is a long time ago.

353
00:36:48.199 --> 00:37:00.280
This is two thousand and eleven, Yeah, two thousand or

354
00:37:00.519 --> 00:37:05.119
was it twenty twelve, No, it's two thy and eleven,

355
00:37:06.840 --> 00:37:16.360
because by twenty and twelve, yeah, December twenty twelve, I

356
00:37:16.400 --> 00:37:25.119
think I started doing the working in the insurance company

357
00:37:27.079 --> 00:37:29.880
and having a Monday off every week to be to

358
00:37:29.960 --> 00:37:38.480
continue counseling. So yeah, and I did that till the

359
00:37:38.519 --> 00:37:48.360
following year, I think April two th oh, I can't

360
00:37:48.400 --> 00:37:55.719
remember both dates, but so anyway, I ran. I think

361
00:37:55.719 --> 00:38:01.360
it was two thousand and eleven, and I suppose no,

362
00:38:01.440 --> 00:38:08.320
twenty twelve, No, twoy eleven. Does it really matter? Not really,

363
00:38:09.519 --> 00:38:13.400
So twoy eleven and I'll get the check. And I'm

364
00:38:13.480 --> 00:38:20.840
running and it's cold, a little bit slippery. It's December,

365
00:38:23.639 --> 00:38:26.679
and my body's not really been It wasn't really built

366
00:38:26.679 --> 00:38:30.840
for running, especially not the last twenty or thirty years.

367
00:38:35.920 --> 00:38:39.800
I think, you know, in a sense of if I

368
00:38:39.960 --> 00:38:45.599
have a running accident, I've only got myself to blame.

369
00:38:46.800 --> 00:38:49.360
That seems to be the attitude of the medical experts.

370
00:38:50.199 --> 00:38:52.199
So why are you trying to run? Have you not

371
00:38:52.320 --> 00:38:56.599
seen yourself? Do you not own a mirror or some scales,

372
00:38:57.480 --> 00:39:05.079
it's like a bit rude, a little bit rude. And anyway,

373
00:39:05.119 --> 00:39:10.639
so I'm running and there's two crossings, one crossing well

374
00:39:11.639 --> 00:39:16.159
then then the next one. But the next one is

375
00:39:16.679 --> 00:39:22.239
crossing the main high road. And as a crossover there,

376
00:39:22.559 --> 00:39:27.400
I think there's traffic lights, I think on both sides

377
00:39:28.239 --> 00:39:34.000
and both roads. And then I crossover there's a new

378
00:39:34.519 --> 00:39:39.639
news agent's nude newd agents news agents on the left,

379
00:39:39.760 --> 00:39:43.960
and then there was a subway SAMD Witch place on

380
00:39:44.039 --> 00:39:48.320
the left, and then I think there's some chicken shop

381
00:39:48.679 --> 00:39:53.800
on the left, and then the next thing on the

382
00:39:53.880 --> 00:39:58.800
left is the bank or was the bank? I mean

383
00:39:59.159 --> 00:40:05.760
those shops not be there either. Some I'm running. I'm

384
00:40:05.760 --> 00:40:14.159
not running hard. I've never run hard. Maybe maybe when

385
00:40:14.199 --> 00:40:16.320
I was a kid, but not for a long time.

386
00:40:18.559 --> 00:40:24.400
And I want to get in there before they stand

387
00:40:24.519 --> 00:40:29.119
inside the door stopping anyone else from coming in and

388
00:40:29.239 --> 00:40:32.039
just letting people out, because I know they start doing it,

389
00:40:32.840 --> 00:40:38.960
you know, closer to closing time, because I suppose they've

390
00:40:38.960 --> 00:40:45.239
got places to be, haven't they. Yeah, I guess people

391
00:40:45.280 --> 00:40:48.079
that work in a bank, they've got home lives and stuff.

392
00:40:49.039 --> 00:40:52.639
They don't just go to sleep beyond the counter. Today,

393
00:40:52.679 --> 00:41:00.920
I guess, or you keep together bunk bed in the

394
00:41:00.920 --> 00:41:11.519
back room. I don't know. Playing Conquers, you know, in

395
00:41:11.599 --> 00:41:17.320
Concuer season, which would be soon actually usually about October time,

396
00:41:17.360 --> 00:41:21.360
I think September October when the concers fall off the tree.

397
00:41:21.480 --> 00:41:28.360
And I never liked Concuers though. I think it's banned

398
00:41:28.360 --> 00:41:32.119
in schools now because it's dangerous. They think it's dangerous. Well,

399
00:41:32.519 --> 00:41:35.280
it is dangerous. That's why I didn't like it, because

400
00:41:35.320 --> 00:41:39.039
they stand up with sore fingers and I did not

401
00:41:39.440 --> 00:41:51.480
appreciate that. Yeah, I'm glad they're banned, But unfortunately the

402
00:41:51.519 --> 00:41:54.639
news of them conquers being banned does not reach the

403
00:41:54.760 --> 00:42:05.400
trees themselves because they're still producing them. Oh yes, I

404
00:42:05.440 --> 00:42:09.440
get to the bank, turn left, about to run up

405
00:42:09.480 --> 00:42:17.239
the stairs, and I slip my trip really on the

406
00:42:17.280 --> 00:42:21.599
stairs on the concrete steps, and it's like one, two, three, four,

407
00:42:21.760 --> 00:42:26.039
five six. There's three steps, then you know, like a

408
00:42:27.800 --> 00:42:30.199
one big step that's flat, and then there's another three.

409
00:42:30.760 --> 00:42:34.639
I think, so I trip over on the first three

410
00:42:34.800 --> 00:42:41.480
steps and I smashed my foot. I think it was

411
00:42:41.519 --> 00:42:45.159
my right foot became it's quite a while ago, so

412
00:42:45.320 --> 00:42:48.039
I break something in my right foot. I don't quite know.

413
00:42:48.239 --> 00:42:53.679
It's just it's a basic it's broken foot, and.

414
00:42:54.559 --> 00:43:02.760
Oh man, I was just like, I didn't know what

415
00:43:02.800 --> 00:43:07.280
to do because it hurts so much, but.

416
00:43:07.239 --> 00:43:13.599
I needed to get into that bank, so I just

417
00:43:13.639 --> 00:43:19.639
sort of made my way in thankfully. I mean, I

418
00:43:19.679 --> 00:43:21.719
don't know. They might I might have been able to

419
00:43:23.599 --> 00:43:25.599
soothe them with something I've been out. I don't know.

420
00:43:26.519 --> 00:43:31.960
I mean it was my fault on one running They

421
00:43:32.000 --> 00:43:35.320
put the steps there, but I knew there was steps there.

422
00:43:37.280 --> 00:43:41.519
Running around in freezing cold temperature is probably not a

423
00:43:41.519 --> 00:43:47.239
good idea. But anyway, they let me in or someone

424
00:43:47.280 --> 00:43:49.760
opened the door. I don't know if the door was locked,

425
00:43:49.760 --> 00:43:53.480
but she opened the door for me. I think she

426
00:43:53.559 --> 00:43:56.920
might have even asked to you're okay once she stopped laughing,

427
00:43:59.039 --> 00:44:04.960
and I managed to put my check in. It's like

428
00:44:05.039 --> 00:44:09.199
one thousand and four pounds or something, which was so

429
00:44:09.559 --> 00:44:13.599
needed because otherwise I was going to have Christmas with

430
00:44:13.639 --> 00:44:17.960
no money. I needed to buy Christmas presents and stuff

431
00:44:18.000 --> 00:44:22.440
like that. Ah, so it was lovely. I managed to

432
00:44:22.480 --> 00:44:25.840
do that, and it all kind of worked out okay,

433
00:44:26.199 --> 00:44:31.599
except I had a broken foot, and I remember going

434
00:44:31.639 --> 00:44:39.440
to the I got to the walk ironic name the

435
00:44:39.519 --> 00:44:47.559
Walking Center, which is probably about a mile I don't know.

436
00:44:47.800 --> 00:44:50.320
It's on the same ground as Gospibal, but it's a

437
00:44:50.360 --> 00:44:54.599
long walk to the hospital. So I get bus there.

438
00:44:56.000 --> 00:45:00.119
Do I get a bus or did I walk? I

439
00:45:00.199 --> 00:45:05.000
might have walked, but I might got a bus. I

440
00:45:05.039 --> 00:45:10.519
don't remember. My memory is not great as it for

441
00:45:10.599 --> 00:45:15.320
this story. I either got a bus or I walked.

442
00:45:15.599 --> 00:45:23.119
One of them and I go into the walking center

443
00:45:25.440 --> 00:45:28.239
and they said, what what do you want? What do

444
00:45:28.320 --> 00:45:36.599
you want? I said, I've hurt my foot. Okay. Really

445
00:45:36.599 --> 00:45:40.880
didn't seem that interested. Maybe it's because it was because

446
00:45:40.880 --> 00:45:46.880
this is on a Monday. I waited the weekend, thinking oh,

447
00:45:46.920 --> 00:45:48.599
we would wear it off, but it didn't. So I

448
00:45:48.639 --> 00:45:53.199
went in on the Monday to the hospital. Well that

449
00:45:53.320 --> 00:45:54.880
might be in a Saturday. I might have did it

450
00:45:54.880 --> 00:46:00.559
the next day because it was very painful. And they

451
00:46:00.599 --> 00:46:06.440
said what is it. I said, well, I just hurt

452
00:46:06.519 --> 00:46:13.960
my foot. They said they said yeah, So I said, okay,

453
00:46:14.159 --> 00:46:18.159
well you know just what I've come here. They said,

454
00:46:18.159 --> 00:46:22.760
what do you want us to do about it? I'm

455
00:46:22.760 --> 00:46:24.760
not sure if I was i'd walked. I thought I

456
00:46:24.880 --> 00:46:28.599
might have walked into the the canteen by accident, and

457
00:46:28.719 --> 00:46:32.079
it's just the canteen stuff. Wondering why I was talking

458
00:46:32.119 --> 00:46:35.239
about my foot, you know, why? Why is it just

459
00:46:36.280 --> 00:46:42.039
not ordering food? So I don't know. And then they said, well,

460
00:46:42.119 --> 00:46:44.920
let's have a look at your foot. So he said,

461
00:46:44.960 --> 00:46:47.199
take your sock off. I said, I can't take my

462
00:46:47.239 --> 00:46:51.239
sock off. He said, well, you need to say your

463
00:46:51.239 --> 00:46:54.599
sock off otherwise I can't see your foot. I said,

464
00:46:54.599 --> 00:46:58.639
I haven't got a sock on. He said what he said,

465
00:46:58.840 --> 00:47:02.880
I can't get a song. I can't get a sock

466
00:47:03.159 --> 00:47:07.119
over my foot because it's too painful. Plus it's swollen up.

467
00:47:09.440 --> 00:47:12.199
So I slipped my shoe off because I've had slip

468
00:47:12.239 --> 00:47:19.360
ons for years because I'm very old. And my foot

469
00:47:19.440 --> 00:47:24.679
was pretty much a lot of it was black, like

470
00:47:24.760 --> 00:47:30.159
it was just really red and purple and all kinds

471
00:47:30.199 --> 00:47:40.119
of different weird colors. It's very it's injured. And he said, oh,

472
00:47:40.599 --> 00:47:48.559
that's okay. Does that mean is that kind of a

473
00:47:48.599 --> 00:47:51.559
medical response or you just didn't impression of a ghost.

474
00:47:52.840 --> 00:47:57.679
We both rolled around tickling each other. No, that didn't happen.

475
00:47:58.320 --> 00:48:01.119
So it's said, well, look I haven't got an X

476
00:48:01.199 --> 00:48:07.039
ray machine. But he said, it looks like you've damaged

477
00:48:07.119 --> 00:48:10.199
your foot. I said, I know that one. I know

478
00:48:10.239 --> 00:48:16.559
and I know I've damaged my foot. And he said, well,

479
00:48:16.639 --> 00:48:20.480
there's nothing he can do for you. It's you know,

480
00:48:20.559 --> 00:48:22.559
you can go to the walk up to the hospital,

481
00:48:23.280 --> 00:48:25.480
but it's going to be you'll be waiting there for

482
00:48:25.599 --> 00:48:28.679
hours and hours and hours and they'll X ray it

483
00:48:28.719 --> 00:48:32.360
probably and then tell you that you've got some broken

484
00:48:32.400 --> 00:48:36.480
bones and that's it. Just try and keep off it.

485
00:48:38.719 --> 00:48:40.280
You know, if it was if it was your ankle,

486
00:48:40.360 --> 00:48:43.320
then they put you in plaster, if it was your heel,

487
00:48:43.360 --> 00:48:46.199
they'd probably possibly put you in plaster. But it's not.

488
00:48:46.280 --> 00:48:48.800
It's just the top of your foot. Don't put you

489
00:48:48.800 --> 00:48:52.159
in plaster for that. That's what they said to me.

490
00:48:57.000 --> 00:48:59.239
I said, all right. Then, so they said we just

491
00:48:59.440 --> 00:49:02.440
walk up there. You know where the hospital is. I said, yeah,

492
00:49:02.679 --> 00:49:06.960
so long walk. He said yeah, probably longer for you,

493
00:49:09.039 --> 00:49:14.519
more painful. It's like wow, and he said, before you go,

494
00:49:14.679 --> 00:49:17.079
kind of just can just give me a foot for

495
00:49:17.119 --> 00:49:19.480
a second. I said, did this? He pressed on it?

496
00:49:19.519 --> 00:49:21.480
He said, does it hurt when I do this? I

497
00:49:21.519 --> 00:49:26.000
said yeah. He said I thought it would, and then

498
00:49:26.000 --> 00:49:36.159
he walked away. Weird. So I'm walking trying to walk

499
00:49:36.239 --> 00:49:39.119
up to the hospital, but I can't. I can't make it.

500
00:49:42.880 --> 00:49:46.400
I literally can't make the journey, so I have to

501
00:49:46.719 --> 00:49:50.320
I think I have to kind of head back and

502
00:49:50.679 --> 00:49:59.679
get a bus back, and I don't think. Yeah, I

503
00:49:59.719 --> 00:50:02.760
didn't see any clients that week because the next week

504
00:50:02.760 --> 00:50:05.920
because it was Christmas week. Although I might have done,

505
00:50:06.000 --> 00:50:15.000
I can't remember. And when I visited my dad because

506
00:50:15.000 --> 00:50:20.960
I was still hobbling about, I had to ask for

507
00:50:21.039 --> 00:50:27.559
a lift because I got a train station and from

508
00:50:27.559 --> 00:50:37.480
where I lived at the time, So from where I lived.

509
00:50:41.400 --> 00:50:43.880
This is really strange. I've got this memory. Yeah, it

510
00:50:43.960 --> 00:50:50.440
must have been there, so I don't know if I

511
00:50:50.440 --> 00:50:57.159
I might got taxi to the train station or maybe

512
00:50:57.559 --> 00:51:00.360
actually it was only a short walk to get to

513
00:51:00.440 --> 00:51:02.400
get a bus, so I probably got a bus to

514
00:51:02.480 --> 00:51:07.159
the to the train station. And then once I got

515
00:51:07.199 --> 00:51:10.440
to the train station where my dad lives, I had

516
00:51:10.440 --> 00:51:13.760
to ask him to give me a lift because I

517
00:51:13.800 --> 00:51:17.119
just couldn't, couldn't do it anymore. I couldn't do the walking,

518
00:51:17.320 --> 00:51:21.599
just couldn't. I was walking on my heel because that

519
00:51:21.719 --> 00:51:26.280
was the only part that didn't hurt until after walking

520
00:51:26.320 --> 00:51:28.000
on my hill for a few weeks, and that hurt

521
00:51:28.039 --> 00:51:34.800
as well. The rest was fine though very strange though,

522
00:51:35.039 --> 00:51:39.840
like I think I might hurt my arm on the stairs.

523
00:51:39.840 --> 00:51:47.480
But wow, that was that was proper ouch. That was

524
00:51:47.519 --> 00:51:58.199
thatch ouch moment. That was Why am I telling you

525
00:51:58.239 --> 00:52:01.920
that story? I've got no idea. It's weird though, because

526
00:52:01.920 --> 00:52:07.079
I start remembering the subway. There was a period of time,

527
00:52:09.039 --> 00:52:18.800
probably two thousand and eight, two thousand and nine, maybe

528
00:52:19.079 --> 00:52:28.440
two thousand and ten, where I used to come into

529
00:52:28.519 --> 00:52:33.880
town to go to the Buddhist center. And what I

530
00:52:33.880 --> 00:52:38.960
would do is I would go to subway. Not every time,

531
00:52:39.480 --> 00:52:42.000
but I might go to subway to get something to eat,

532
00:52:42.280 --> 00:52:51.159
so nice cheese, salad, half of is it half a

533
00:52:51.320 --> 00:53:01.840
foot roll or whatever? It is? Half a foot I

534
00:53:01.880 --> 00:53:06.239
don't know, yeah, one two, yeah, because they're quite like, yeah,

535
00:53:06.320 --> 00:53:11.960
half a foot. And the lady in there, we used

536
00:53:11.960 --> 00:53:14.760
to really chat to each other. We've got on really well.

537
00:53:18.480 --> 00:53:22.039
I haven't seen her for years, I mean literally what

538
00:53:22.599 --> 00:53:26.760
fifteen years, but we've got really well. I think she

539
00:53:26.840 --> 00:53:29.400
was married, she might have had kids, but she was

540
00:53:29.440 --> 00:53:32.559
the manager of the subway, and we just got really

541
00:53:33.440 --> 00:53:38.559
just naturally got on really well. And I think she

542
00:53:38.679 --> 00:53:43.599
was like from Mauritius or somewhere like that. I don't know.

543
00:53:47.679 --> 00:53:52.679
Oh was she and I think she'd been a student.

544
00:53:56.400 --> 00:53:59.320
Maybe she was a student and the manager of that

545
00:53:59.360 --> 00:54:04.239
place at the same time. I'm not one hundred percent sure,

546
00:54:05.239 --> 00:54:16.360
but I'm pretty sure unless she was like no, because

547
00:54:16.920 --> 00:54:20.639
I don't know, the Subway do the same thing as McDonald's,

548
00:54:21.159 --> 00:54:25.159
like franchises and stuff. Maybe she was a franchise holder.

549
00:54:27.719 --> 00:54:32.920
The thing is, even though it's in town, it wasn't

550
00:54:34.440 --> 00:54:39.119
particularly well placed. I suppose it is at night, you know,

551
00:54:39.320 --> 00:54:43.639
when the pubs and stuff and Friday night and Saturday

552
00:54:43.760 --> 00:54:49.679
night and stuff like that. It just seemed even because

553
00:54:49.719 --> 00:54:52.000
the town's not busy the way it used to be,

554
00:54:54.360 --> 00:55:00.159
even back then it wasn't apart from Christmas time, it's

555
00:55:00.239 --> 00:55:03.239
not busy the way it used to be. Like it

556
00:55:03.360 --> 00:55:10.239
was quite noticeable. Plus the town isn't I mean here,

557
00:55:10.280 --> 00:55:12.559
it's not very good town. I don't mean that in

558
00:55:12.639 --> 00:55:16.920
a horrible way. It's just a bit rubbish. It's just

559
00:55:17.400 --> 00:55:27.360
it's very it's very samy to anywhere else. Same kind

560
00:55:27.360 --> 00:55:32.400
of shops, you know, w A Smith's and Subway and

561
00:55:33.079 --> 00:55:42.719
McDonald's and Burger King and the co Op and there's

562
00:55:42.719 --> 00:55:48.960
a Wimpy and just is kind of the same. A

563
00:55:48.960 --> 00:55:56.679
lot of charity shops as well, Heart Foundation, Bernardo's Scope,

564
00:55:59.760 --> 00:56:06.119
it's kind of There's two bookshops Waterstone of course, that's

565
00:56:06.199 --> 00:56:15.960
the probably the most popular one around the country. Yeah, Weatherspoons,

566
00:56:16.519 --> 00:56:27.039
it's very samey to where you get anywhere else. It's

567
00:56:27.079 --> 00:56:30.559
all right. I don't mind. I don't go out. I

568
00:56:30.599 --> 00:56:34.440
haven't been out for years. I have left my home

569
00:56:35.480 --> 00:56:38.000
and I've never ever left the flat I have. But

570
00:56:43.719 --> 00:56:51.360
in a social context, like actually going out and having

571
00:56:51.360 --> 00:56:55.599
a drink or going into a pub or a bar,

572
00:56:58.800 --> 00:57:04.920
or out for a meal. Socially, I mean you could say, yeah,

573
00:57:04.920 --> 00:57:12.760
well I went had breakfast last Thursday for uncle after

574
00:57:12.920 --> 00:57:21.679
uncle sausages farewell ceremony. But I didn't really feel that

575
00:57:21.679 --> 00:57:26.039
that was particularly a social moment, you know. It wasn't

576
00:57:26.400 --> 00:57:34.280
didn't feel like a wasn't a happy event. And the

577
00:57:34.480 --> 00:57:40.079
time before that was Christmas when I saw my dad,

578
00:57:41.239 --> 00:57:45.239
little brother and my dad's wife and we met in

579
00:57:45.280 --> 00:57:49.679
a pub for Christmas dinner. So that that was social,

580
00:57:49.719 --> 00:57:55.679
but as family it's not. It wasn't social as in

581
00:57:59.079 --> 00:58:06.559
I don't know, it's it's different. It wasn't like friends,

582
00:58:06.880 --> 00:58:11.239
meeting up with friends, or seeing new people or anything

583
00:58:11.320 --> 00:58:14.400
like that. It was very well. I did see new people.

584
00:58:17.480 --> 00:58:26.960
Everyone's new. Now wherever I go, people are nucas. When's

585
00:58:27.000 --> 00:58:33.320
the last time I went into a pub? The last

586
00:58:33.360 --> 00:58:41.639
time like, okay, not not ever, but the last time

587
00:58:41.760 --> 00:58:55.719
really that I regularly went anywhere was twenty ten fifteen years.

588
00:58:58.840 --> 00:59:02.760
Used to go into pubs with people from college, go

589
00:59:02.840 --> 00:59:06.519
out at meals and stuff like that during that three

590
00:59:06.639 --> 00:59:14.199
years of being university. I did date someone in two

591
00:59:14.239 --> 00:59:18.639
thousand and eleven, near the end of twenty eleven and

592
00:59:19.559 --> 00:59:25.920
begin two thousand and twelve, so I did go out

593
00:59:26.960 --> 00:59:38.599
have meals and stuff with her. I did go to

594
00:59:40.960 --> 00:59:46.559
the Indian restaurant. I'm sure I've been there more than once.

595
00:59:47.199 --> 00:59:50.239
There's a local Indian restaurant that I went to in

596
00:59:50.360 --> 00:59:55.039
two thousand and fifteen, that end of the year two

597
00:59:55.159 --> 01:00:08.599
thy fifteen, But don't remember. Sure, I'm ah I got

598
01:00:08.599 --> 01:00:10.880
a memory of going there more than once. But maybe

599
01:00:10.920 --> 01:00:14.519
I didn't. Maybe it was just a one off, but

600
01:00:14.559 --> 01:00:22.159
I got this kind of memory of doing something more

601
01:00:22.199 --> 01:00:26.840
than once. I'm not saying anything, just this particular place,

602
01:00:30.119 --> 01:00:32.480
mind you. In the past, I have actually sat down

603
01:00:32.480 --> 01:00:35.639
at a table, just waiting for the food to be

604
01:00:35.719 --> 01:00:39.440
ready because it's cold outside. So maybe that's what I'm

605
01:00:39.440 --> 01:00:42.519
getting muddled up with. In fact, I think I once

606
01:00:42.599 --> 01:00:45.559
I even had a drink in there because there was

607
01:00:45.559 --> 01:00:49.000
a big, long queue, you know, big Today's. Gave me

608
01:00:49.000 --> 01:01:05.920
a drink while I waited, pilot curry sauce. I know, No,

609
01:01:06.280 --> 01:01:17.760
I haven't. Wow, I can't remember other than that little one,

610
01:01:17.840 --> 01:01:21.320
you know, sort of Christmas with my dad and my brother.

611
01:01:21.679 --> 01:01:26.719
I do not remember. Oh no, I went to the

612
01:01:26.800 --> 01:01:30.079
pub with Luke. But we had a pub opposite, well,

613
01:01:30.239 --> 01:01:33.679
across the road. It was there for a while. It

614
01:01:33.719 --> 01:01:35.800
was there for years and years, but it closed, then

615
01:01:35.920 --> 01:01:40.119
opened again, and then it closed again. So we went

616
01:01:40.199 --> 01:01:42.960
there and sat outside with a meal and stuff. So

617
01:01:43.000 --> 01:01:46.880
that was okay. But that was a long time ago,

618
01:01:47.119 --> 01:02:01.119
you know, we're talking probably two thy sixteen time. Probably. No,

619
01:02:01.320 --> 01:02:13.320
I can't remember any any other time. Wow, Where does

620
01:02:13.360 --> 01:02:22.199
all the time go? I'm trying to remember the last

621
01:02:22.199 --> 01:02:24.679
time I went to the cinema, because I have been

622
01:02:26.960 --> 01:02:29.679
to the cinema since I moved here. I'm pretty sure.

623
01:02:31.880 --> 01:02:32.280
And.

624
01:02:33.880 --> 01:02:37.639
I'd love well, my love, But if I could find

625
01:02:37.679 --> 01:02:42.320
a way to get back to doing stuff, some stuff.

626
01:02:46.280 --> 01:02:50.159
I think that would be good for me. Just m hm.

627
01:02:51.760 --> 01:02:51.800
H.

628
01:03:00.559 --> 01:03:11.400
Yeah, it's been a nice day today. It was raining,

629
01:03:11.480 --> 01:03:13.800
so it wasn't so nice, but when it wasn't raining,

630
01:03:13.840 --> 01:03:23.320
it was lovely, very bright. Started off really windy like yesterday.

631
01:03:23.280 --> 01:03:26.360
It was very windy, and then kind of calmed down.

632
01:03:27.039 --> 01:03:30.800
The wind seemed to just blow itself out, and now

633
01:03:30.840 --> 01:03:35.960
it's pretty chilled. It's dark outside now, but it's eleven

634
01:03:36.000 --> 01:03:46.760
minutes past eleven eleven eleven or twenty three eleven, So

635
01:03:46.800 --> 01:04:01.239
that's pretty much me done for the day, So thank

636
01:04:01.239 --> 01:04:03.519
you for listening. I will be doing a Q and

637
01:04:03.559 --> 01:04:07.119
A Friday tomorrow. I've only got a couple of questions

638
01:04:07.159 --> 01:04:11.159
to answer, so if you do have any questions, bear in

639
01:04:11.159 --> 01:04:15.880
mind this won't be released till the morning because I'm

640
01:04:15.960 --> 01:04:27.239
going to be going to bed quite soon. Yeah, what's

641
01:04:27.320 --> 01:04:40.760
this right? The website as soon as I make a change. So, oh,

642
01:04:40.960 --> 01:04:47.400
the website's gone, I'm afraid, but I'm looking at other alternatives.

643
01:04:53.079 --> 01:04:59.760
Any questions. Four? Oh, I've got I've got four questions,

644
01:04:59.760 --> 01:05:10.159
so look what are they with? One? Old BlimE me? Right?

645
01:05:10.280 --> 01:05:13.719
So yeah, that's the questions for tomorrow. If you've got

646
01:05:13.760 --> 01:05:19.480
any questions. Normally do the Q and a Friday kind

647
01:05:19.480 --> 01:05:23.000
of afternoon time, but it might be in the evening,

648
01:05:23.480 --> 01:05:30.039
not this late, but m I like to be in

649
01:05:30.079 --> 01:05:36.679
bed by ten o'clock in the evening. Now. Now I'm

650
01:05:36.679 --> 01:05:43.519
an old fuddy duddy, So yeah, thank you for listening.

651
01:05:43.719 --> 01:05:47.400
Remember to be kind to yourself because you do, you do,

652
01:05:47.679 --> 01:05:53.519
you do, You do deserve to be happy. You do.

653
01:05:56.199 --> 01:05:59.239
Remember to be gentle with yourself because you deserve to

654
01:05:59.280 --> 01:06:16.079
feel safe. Lots of love. Bye. Relax in a more

655
01:06:17.079 --> 01:06:27.280
deep and meaningful way, Maybe in a way that can

656
01:06:28.679 --> 01:06:37.960
not just allow you to feel calmer now and throughout

657
01:06:39.039 --> 01:06:48.199
the time we spend together here, not just relaxed at

658
01:06:48.199 --> 01:06:52.400
the end of the recording when it's finished and you

659
01:06:52.440 --> 01:07:03.400
can enjoy that sense of comfort and peace, but also

660
01:07:10.320 --> 01:07:16.800
I think it would be nice to have those feelings

661
01:07:16.840 --> 01:07:33.079
of relaxation continue for longer after the recording has ended,

662
01:07:38.159 --> 01:07:50.199
so that you can still benefit from listening to my voice,

663
01:07:50.719 --> 01:08:02.199
maybe in a few hours time, perhaps tomorrow, and then

664
01:08:02.320 --> 01:08:10.320
by listening regularly, especially if you find, like some people

665
01:08:10.400 --> 01:08:14.599
do and myself as well, sometimes I find one particular

666
01:08:14.719 --> 01:08:24.760
recording that really resonates with me, and I just listen

667
01:08:24.840 --> 01:08:30.119
to it over and over again every morning, every evening.

668
01:08:37.760 --> 01:08:42.399
There was this recording from We're going back to about

669
01:08:42.520 --> 01:08:47.520
nineteen ninety nine. It was it wasn't hypnosis, but it

670
01:08:47.600 --> 01:08:52.680
was a guided visualizations. It kind of was hypnosis, really,

671
01:08:55.159 --> 01:09:00.359
and I managed to find it again and it's still

672
01:09:00.439 --> 01:09:06.000
has the same effect on me. And part of it

673
01:09:06.159 --> 01:09:20.880
was the person's voice relaxed me, just felt so peaceful,

674
01:09:23.000 --> 01:09:29.560
and I'd look forward to listening to her in the

675
01:09:29.600 --> 01:09:40.279
morning and in the evening, and I knew before even

676
01:09:41.039 --> 01:09:49.520
pressing the play button that since I've done that, pressed

677
01:09:49.520 --> 01:09:58.760
the play button. This is in the days of CD players,

678
01:10:01.720 --> 01:10:07.239
pressed the play button. In fact, it might have even

679
01:10:07.239 --> 01:10:11.479
been a tap tape recorder. I'd lie down on the

680
01:10:11.520 --> 01:10:24.920
bed and then even without necessarily listening to her words

681
01:10:28.239 --> 01:10:37.600
because I had them memorized. Really, it was as if

682
01:10:37.640 --> 01:10:48.880
my body knew exactly what to do, and the muscles

683
01:10:49.119 --> 01:11:10.479
just almost went into automatic relaxation, and I remember my

684
01:11:10.680 --> 01:11:24.600
mind would slow down. Now. Now, I was listening to

685
01:11:24.680 --> 01:11:33.920
this recording in the early days of learning hypnosis, and

686
01:11:34.119 --> 01:11:43.039
long before I ever made any videos or audio recordings myself,

687
01:11:44.239 --> 01:11:47.239
because I didn't start doing that till two thousand and

688
01:11:47.279 --> 01:12:06.840
six I knew. I knew how how helpful I found

689
01:12:09.960 --> 01:12:16.960
being able to just let go, to have that trust

690
01:12:19.319 --> 01:12:29.479
in the person that I'm listening to, knowing that it's

691
01:12:29.720 --> 01:12:37.600
going to be just as relaxing, if not more so.

692
01:12:40.239 --> 01:12:47.239
Each time you hear my voice, you may feel the same.

693
01:12:53.600 --> 01:13:08.199
Some people have been listening to me for over a decade,

694
01:13:09.000 --> 01:13:13.039
maybe not solidly, obviously not twenty four hours a day,

695
01:13:14.800 --> 01:13:21.880
but maybe people come back. Some people maybe listen every day.

696
01:13:33.039 --> 01:13:41.039
There's something that I do which you may not realize

697
01:13:41.439 --> 01:13:59.960
by listening, is when I record these recordings. Now, for example,

698
01:14:04.560 --> 01:14:16.720
I also am affected by the words that I say.

699
01:14:17.600 --> 01:14:24.000
So if I said to you, focus on your feet,

700
01:14:26.520 --> 01:14:34.239
notice your feet relaxing, I will be focusing on my feet.

701
01:14:39.159 --> 01:14:56.560
I will be noticing my feet relaxing. If I said,

702
01:14:56.680 --> 01:15:04.359
focus on your hands, and maybe notice the difference between

703
01:15:04.399 --> 01:15:14.920
each hand, perhaps notice the the air in the room,

704
01:15:15.199 --> 01:15:20.640
the temperature of the room. On the backs of your hands.

705
01:15:27.800 --> 01:15:31.720
You may start to notice what almost feels like a

706
01:15:31.840 --> 01:15:39.800
very light breeze, even though there may not be any

707
01:15:40.319 --> 01:15:51.840
type of breeze at all where you are right now.

708
01:15:53.399 --> 01:16:04.000
And as you become aware of your hands, I'm also

709
01:16:04.359 --> 01:16:32.560
aware of how relaxed my hands, our feeling now, and

710
01:16:32.720 --> 01:16:39.640
when it comes to potentially drifting off to sleep, which

711
01:16:39.720 --> 01:16:55.239
may be the reason you're listening, I also feel drowsy

712
01:16:56.079 --> 01:17:14.640
when I make these recordings. I also notice my mind drifting.

713
01:17:17.479 --> 01:17:30.079
In fact, at times I've actually fallen asleep without even noticing,

714
01:17:34.960 --> 01:17:46.000
and then I carry on talking. It's only when I

715
01:17:46.079 --> 01:17:55.479
listen back to do the editing I hear snoring and

716
01:17:55.560 --> 01:18:05.600
I think, I don't remember snoring. I remember talking. This

717
01:18:05.760 --> 01:18:13.079
snoring was a pig turned up. That's why I sound

718
01:18:13.199 --> 01:18:21.079
like when I snow. How I get really into the

719
01:18:22.920 --> 01:18:41.119
whole experience. I don't know how you feel. How relaxed

720
01:18:41.199 --> 01:18:51.319
do you feel in your feet, how relaxed you feel

721
01:18:51.520 --> 01:19:18.119
in your hands. I have noticed more and more that

722
01:19:18.319 --> 01:19:34.520
the more relaxed, deeper level of comfort you feel, the

723
01:19:34.680 --> 01:19:54.159
easier your breathing becomes. It's almost like that additional muscle

724
01:19:54.359 --> 01:20:17.119
relaxation to this allows you the breve easier without necessarily

725
01:20:19.960 --> 01:20:47.960
focusing on your breath. However, being able to notice the

726
01:20:48.000 --> 01:21:17.920
ease in which you breathe so naturally, you breathe so

727
01:21:18.239 --> 01:22:07.439
very easily and smoothly. Whenever I imagine I breathe improving. When

728
01:22:07.439 --> 01:22:22.760
I've got my eyes closed, I tend to visualize a

729
01:22:22.880 --> 01:22:39.479
beautiful field with trees and flowers producing all that life

730
01:22:39.560 --> 01:23:11.880
giving oxygen. And it feels nice too, if nothing else,

731
01:23:15.119 --> 01:23:49.239
just taking some time away from everything, enjoying that feeling

732
01:23:49.640 --> 01:24:40.119
of peace, serenity with a joyful heart. Time seems to

733
01:24:40.399 --> 01:25:15.520
just to drip by, so very slowly, relaxed, so deeply, peaceful,

734
01:25:25.399 --> 01:26:33.920
completely unattached to any thoughts whatsoever in this moment, completely free,

735
01:26:34.680 --> 01:27:26.079
noticing that your mind has slowed down, slowed down because

736
01:27:26.239 --> 01:27:54.800
nothing really requires your attention. You can enjoy the physical

737
01:27:55.159 --> 01:28:06.800
sensations of allowed the stress to rip out of your body,

738
01:28:13.279 --> 01:28:36.279
to appear out of every part of your body, and

739
01:28:36.640 --> 01:29:16.159
being released from your brain, your mind slowly but surely,

740
01:29:23.000 --> 01:30:00.399
the muscles s in lex relax rex so varied deeply,

741
01:30:10.199 --> 01:30:41.199
relacs so deeply, and the feelings, the pleasant feelings in

742
01:30:41.279 --> 01:31:05.199
your arms and shoulders m hmm, deepening each part of

743
01:31:05.239 --> 01:31:46.840
your body further and deeper and deeper. Noticing the feelings

744
01:31:47.279 --> 01:32:14.199
in the back of your neck, feelings in your wrists,

745
01:32:46.880 --> 01:33:40.680
muscles in front of your body. I also feeling peaceful deeply.

746
01:33:43.880 --> 01:33:54.159
There's a sense of peace spreads through your very core.

747
01:34:24.680 --> 01:34:44.600
Even when you focus on your mind, your mind becomes

748
01:34:51.920 --> 01:36:14.800
bef and slower ben deep relaxing, so very slow, his stomach.

749
01:36:28.880 --> 01:37:10.880
PA's for in your stomach. Look back. Notice Notice how

750
01:37:11.159 --> 01:37:29.119
relaxed you'd now feel in the hole of your back.

751
01:37:54.319 --> 01:38:01.920
Your spy for your prayer in all the way down

752
01:38:03.279 --> 01:38:13.159
the middle of your back, sending and receiving millions of

753
01:38:13.399 --> 01:39:41.359
messages every day, deep comfort, increasing deeply relaxed, your knees, les,

754
01:39:45.279 --> 01:39:54.520
spreading those signals down a spine or cord into air.

755
01:39:54.800 --> 01:40:13.039
Every part of your body y, your shins, and your

756
01:40:13.159 --> 01:41:09.159
calf muscles were outbursts feelings of peace and tranquility, spreading

757
01:41:09.880 --> 01:41:22.359
through your body, tips of your toes, to your eyes,

758
01:41:26.760 --> 01:41:46.159
your fingers, all the way to your lower back. Letting go,

759
01:41:48.520 --> 01:43:00.399
radiating peace, drifting mind just wandering away, happy to let go,

760
01:43:03.680 --> 01:44:05.000
let go completely, let go, so tranquil the whole body

761
01:44:09.319 --> 01:45:51.319
enjoying a sensor listening go he even more. P. Four.

762
01:46:25.039 --> 01:46:40.000
Enjoy the space, this space of peace.

763
01:46:43.159 --> 01:49:05.520
And safety, So firy fy, relaxed, lessing go. Maybe we

764
01:49:05.600 --> 01:49:13.119
can just focus on the different parts of your body,

765
01:49:17.199 --> 01:50:26.279
just to notice your forehead and your eyes mutual So

766
01:50:26.319 --> 01:52:20.680
Louise noticing the sense of complete freedom, absolute freedom, presting.

767
01:52:19.119 --> 01:54:06.600
Peace, for energy, peace to breathe such easya leaves. You

768
01:54:06.800 --> 01:55:11.720
may have or may not have noticed your mind drifting peaceful, moveingly,

769
01:55:11.800 --> 01:55:32.000
even more deeply in the direction of total blissful pace,

770
01:55:36.199 --> 01:56:56.279
blissful pace, terrest co to to pace.

771
01:57:20.600 --> 01:57:23.600
Co on.

772
01:57:26.680 --> 01:57:40.319
Suk cam let him go.

773
01:58:04.880 --> 01:58:17.520
Peace with mind relaxed.

774
01:58:21.800 --> 01:58:41.640
Firty sir, relax.

775
01:58:49.680 --> 01:58:51.159
So relaxed.

776
01:59:15.680 --> 01:59:42.520
Your body feels almost invisible, so very relaxed. I'm peaceful,

777
01:59:48.880 --> 02:00:56.640
so pa so uh like a face, so fair. And

778
02:00:56.800 --> 02:01:04.079
you could start to notice that you are feeling more relaxed,

779
02:01:07.119 --> 02:01:16.840
even though I've not purposely focused your mind upon that

780
02:01:18.199 --> 02:01:24.279
sense of physical comfort that is growing within you throughout

781
02:01:24.359 --> 02:01:37.199
your body, and your mind starts to slow down, and

782
02:01:37.319 --> 02:01:44.800
that could be almost in recognition of I guess my

783
02:01:45.079 --> 02:01:59.800
speech not being particularly fast, and things just generally feel calmer.

784
02:02:03.359 --> 02:02:11.279
Just by listening to my voice, you give yourself an

785
02:02:11.359 --> 02:02:19.319
opportunity to take a break from the day, take a

786
02:02:19.399 --> 02:02:27.039
break from your life as it is, and to give

787
02:02:27.119 --> 02:02:35.199
yourself a rest, giving yourself permission to take some time

788
02:02:35.359 --> 02:02:42.760
off and to allow your body to relax and allow

789
02:02:43.000 --> 02:02:53.319
your mind to slow down, which in turn releases the

790
02:02:53.520 --> 02:02:57.960
tension and he stresses that you had in your body.

791
02:03:03.960 --> 02:03:07.840
It's almost as if the parts of your body just

792
02:03:08.119 --> 02:03:19.800
open up, allowing the negativity out and at the same

793
02:03:19.960 --> 02:03:31.199
time replacing that negativity with positive heathing energy, which then

794
02:03:31.399 --> 02:03:40.560
fills your body up and your mind to also starts

795
02:03:40.720 --> 02:03:58.159
to appreciate those feelings of increasing confidence, an almost uplifting feeling,

796
02:04:00.239 --> 02:04:14.279
positive healing, an energy that spreads through your body like

797
02:04:14.399 --> 02:04:24.640
a wave of comfort, and all this comes, and just

798
02:04:28.239 --> 02:04:37.000
allowing yourself a few minutes, maybe half an hour, however

799
02:04:37.119 --> 02:04:46.800
long you want it to be, to just rest and

800
02:04:47.000 --> 02:04:57.000
allow your mind and your body to almost reset itself

801
02:05:00.439 --> 02:05:15.640
to the settings of comfort and relaxation, calmness, which allows

802
02:05:16.000 --> 02:05:28.760
more room for feelings of pleasure and happiness to move

803
02:05:29.279 --> 02:05:38.079
around your body and into your mind, almost as if

804
02:05:38.159 --> 02:05:47.880
your mind and your body are sinking together, almost mirroring

805
02:05:48.720 --> 02:06:01.560
each other with that growing positivity and calmness. And it

806
02:06:01.680 --> 02:06:09.119
feels nice. It really does feel nice to know that

807
02:06:09.439 --> 02:06:18.560
you are the one that has allowed yourself to feel

808
02:06:19.079 --> 02:06:33.640
more comfort and to experience more of this deep relaxation

809
02:06:35.079 --> 02:06:49.239
spreading throughout your body. And as I focus on each

810
02:06:49.680 --> 02:06:55.319
part of your body, you can notice that that part

811
02:06:59.279 --> 02:07:11.760
becomes even more relaxed just by focusing on it. It

812
02:07:11.920 --> 02:07:25.439
becomes even more calm and comfortable, just by focusing. And

813
02:07:25.680 --> 02:07:31.159
as I move down your body, starting at your head,

814
02:07:33.880 --> 02:07:40.560
the parts that you've already focused on will continue to

815
02:07:40.760 --> 02:07:48.399
relax deeply, and those parts that we've not yet focused

816
02:07:48.479 --> 02:08:01.800
on were just automatically release any remaining tension in anticipation

817
02:08:02.199 --> 02:08:15.239
of even more comfort about to come. Now, I'm going

818
02:08:15.279 --> 02:08:22.239
to start by focusing on your forehead. Just being aware

819
02:08:22.560 --> 02:08:31.159
of the feelings of your forehead and any background sounds

820
02:08:32.920 --> 02:08:37.760
like mister Herbert the pigeon can just allow you to

821
02:08:37.960 --> 02:08:45.199
feel even more relaxed. Just means you're in the moment.

822
02:08:48.319 --> 02:08:53.680
This isn't this isn't a sterile environment. This is the world.

823
02:08:57.119 --> 02:09:03.159
I live in the countryside, so there's lots of nature

824
02:09:03.680 --> 02:09:14.199
sounds around. So as you focus on your forehead, just

825
02:09:14.479 --> 02:09:22.239
notice how it becomes even more relaxed as you focus

826
02:09:24.560 --> 02:09:29.039
only on my voice and that part of your body.

827
02:09:34.199 --> 02:09:42.479
Moving down to your eyes, focusing on your eyes, noticing

828
02:09:44.960 --> 02:09:54.680
how your eyelids feel so heavy yet so light at

829
02:09:54.720 --> 02:10:01.159
the same time, and all the muscle around your eyes

830
02:10:01.439 --> 02:10:15.840
relaxing completely moving your focus down to your mouth, your lips,

831
02:10:16.319 --> 02:10:22.960
your tongue, your teeth, and your gumbs, the whole of

832
02:10:23.119 --> 02:10:37.880
your mouth relaxing, calm and loose. As you focus now

833
02:10:38.720 --> 02:10:45.560
on your jaw, not just the part of your jaw

834
02:10:45.720 --> 02:10:50.119
near your mouth and your chin, but all the way

835
02:10:50.239 --> 02:10:56.600
up the side of your face to your ears, the

836
02:10:56.880 --> 02:11:21.319
hole of your jaw, feeding more relaxed and calm. Focusing

837
02:11:24.840 --> 02:11:29.960
on your neck, the front of your neck and your

838
02:11:30.119 --> 02:11:43.439
throat relaxing and loose and calm. The side of your neck,

839
02:11:45.479 --> 02:11:52.439
the right and left side of your neck relax and

840
02:11:54.000 --> 02:12:07.600
lease and calm. And now the back of your neck.

841
02:12:10.920 --> 02:12:20.159
Focus in on the back of your neck, letting go

842
02:12:20.880 --> 02:12:26.640
of any tension that may have been there before, and

843
02:12:27.319 --> 02:12:40.960
enjoying that sense of increasing comfort and release that you

844
02:12:41.119 --> 02:12:51.880
can experience in the back of your neck. Moving down

845
02:12:52.399 --> 02:12:59.640
your back and moving either side of your spine right

846
02:12:59.720 --> 02:13:04.720
from the top of your back all the way down

847
02:13:05.359 --> 02:13:17.760
to the bottom of your back, down to your lower back.

848
02:13:22.840 --> 02:13:29.880
And as you move up and down your spine, you

849
02:13:30.000 --> 02:13:37.119
can feel the muscles either side of your spine relaxing

850
02:13:37.800 --> 02:13:51.199
even more. And as those muscles relax that sense of

851
02:13:51.439 --> 02:14:02.119
comfort starts to spread outwards from your spine into both

852
02:14:02.319 --> 02:14:09.880
sides of your back, the top of your back, the middle,

853
02:14:10.039 --> 02:14:18.479
and your lower back. And as you scan gently and

854
02:14:19.079 --> 02:14:26.039
slowly up and down your back, there's the muscles in

855
02:14:26.159 --> 02:14:35.479
the top of your back relax and become looser. The

856
02:14:35.600 --> 02:14:41.560
muscles in the middle of your back also seem to

857
02:14:41.880 --> 02:14:51.039
just almost divide from each other, separating and almost melting.

858
02:14:56.800 --> 02:15:02.800
And in your lower back there seems to be an

859
02:15:02.840 --> 02:15:17.079
extra special feeling of comfort that spreads into your hips.

860
02:15:19.359 --> 02:15:27.159
Sit down your lower back, into your hips, into the

861
02:15:27.359 --> 02:15:36.119
area where your cosicks are, and into your buttocks, and

862
02:15:36.239 --> 02:15:45.439
all those muscles that spread from your lower back into

863
02:15:45.520 --> 02:15:58.960
your hip area start to melt, start to really let go,

864
02:16:05.680 --> 02:16:12.439
and even nowhere about to focus on your shoulders, your

865
02:16:12.640 --> 02:16:23.279
back and your spine will continue to let go, continue

866
02:16:24.119 --> 02:16:39.000
to relax so calmly, and as you focus on your shoulders,

867
02:16:40.760 --> 02:16:56.040
you may notice that they're already feeling really loose, They're

868
02:16:56.200 --> 02:17:22.840
already eating, calm and fearing. Those muscles then move from

869
02:17:22.959 --> 02:17:38.479
your neck into your shoulders feel so soft and gentle,

870
02:17:42.559 --> 02:18:04.159
so smooth and calm, and the feeling in your shoulders

871
02:18:11.520 --> 02:18:20.000
seens to spread deep into your shoulders. That sense of relaxation,

872
02:18:21.239 --> 02:18:32.719
not just traveling deeply into your muscles, but also relaxing

873
02:18:35.559 --> 02:18:45.440
the bones and moving all away to underneath your arms,

874
02:18:48.280 --> 02:18:54.239
relaxing that whole area between the tops of your shoulders

875
02:18:55.600 --> 02:19:13.319
and underneath your arms healing. You feel so relaxed and

876
02:19:13.600 --> 02:19:29.159
comfortable in your shoulders. Who sends that deep healing message

877
02:19:34.520 --> 02:19:46.159
into your arms and you may feel almost as if

878
02:19:46.239 --> 02:19:52.760
your arms are not even there because they're so relaxed,

879
02:19:55.959 --> 02:20:42.120
so deeply relaxed, so so calm, so pose, not feeling

880
02:20:42.479 --> 02:20:57.719
spreading all the way down your arms two elbows, including

881
02:20:59.399 --> 02:21:21.479
your elbow us circumforts spreads or away into your wrists

882
02:21:24.399 --> 02:21:41.879
are forearments induists so heavy, yet at the same time

883
02:21:49.479 --> 02:22:27.319
so light and gentle. Frek. See now on your hands,

884
02:22:49.079 --> 02:23:20.639
my hands, so peaceful in your hands. There's a sense

885
02:23:20.799 --> 02:23:46.719
of real peace. It just seems to feel so familiar

886
02:23:50.239 --> 02:24:55.159
when your hands relax deeply fies you. Thing is you thing,

887
02:24:55.319 --> 02:26:02.360
It's said a finger tips mething you thing toffront to

888
02:26:02.520 --> 02:26:33.079
your body, so comfortable, moving in your focus to your legs,

889
02:27:52.000 --> 02:28:46.559
love muscles in your thighs, your knees so relaxed, the

890
02:28:46.840 --> 02:30:58.399
carved mussels and just chins copused four father you feats.

891
02:31:05.000 --> 02:31:56.600
Sir, peaceful, so calm, so peaceful, so calm, sir, peaceful.

892
02:31:59.479 --> 02:32:29.879
Sake calm, so peace fall RelA sin peace fall, so calm,

893
02:32:37.879 --> 02:32:45.440
loving that deep relaxation, to spread your chest, in your stomach,

894
02:32:49.200 --> 02:33:16.959
so relax, letting go everything. So I'm gonna start counting

895
02:33:17.079 --> 02:33:28.799
down now from twenty down to one. You can imagine

896
02:33:28.840 --> 02:33:32.559
in a way it's like just walking down some steps

897
02:33:34.479 --> 02:33:38.840
and each step or twenty steps, and each step represents

898
02:33:40.120 --> 02:33:53.000
a level of comfort. Each step represents a deepening of

899
02:33:53.239 --> 02:34:03.959
that comfort, and the fairvies you walk down those steps

900
02:34:04.120 --> 02:34:16.360
that the deeper and more relaxed you feel. So starting

901
02:34:16.520 --> 02:36:50.879
with number twenty twenty nineteen eight time seventeen sixteen.

902
02:37:03.120 --> 02:37:46.440
US US.

903
02:38:05.079 --> 02:45:14.639
Fifteen fourteen four T two well five eight nine height

904
02:45:15.159 --> 02:55:00.719
seven s five four s s one. No, you focus

905
02:55:00.879 --> 02:55:14.000
on your eyes. We're gonna count down from ten down

906
02:55:14.079 --> 02:55:29.159
to one, focusing just on your eyes, your eyelids, the

907
02:55:29.360 --> 02:55:38.399
muscles around your eyes, your eye walls themselves, our whole

908
02:55:38.680 --> 02:55:55.559
area that makes up your eye. And as we count

909
02:55:55.680 --> 02:56:03.799
down from ten down to one, whilst focus in on

910
02:56:03.920 --> 02:56:19.920
your eyes, you'll become twice is relaxed. With each number

911
02:56:20.920 --> 02:56:32.520
counting down that you may find the all you want

912
02:56:32.600 --> 02:56:41.440
to do is just drift off to sleep. And if

913
02:56:41.639 --> 02:56:55.079
that's what you want, then just allow yourself to do that. Now,

914
02:56:58.079 --> 02:57:04.000
focus in on your eyes. I'm going to begin counting

915
02:57:04.200 --> 02:57:47.920
down from ten down to one right now, ten nine

916
02:58:22.200 --> 03:04:51.040
eight seven, say five four three two.

917
03:05:54.200 --> 03:05:54.360
One.

918
03:06:25.440 --> 03:06:42.079
So counting down from ten to one ten nine eight

919
03:06:44.920 --> 03:07:09.719
seven six five four three two one. And maybe that

920
03:07:09.920 --> 03:07:14.040
was a bit too quick in order to relax. Maybe

921
03:07:14.040 --> 03:07:18.360
it's a bit too fast for you to notice the

922
03:07:19.680 --> 03:07:26.479
calming of your body, maybe even a little bit of

923
03:07:26.600 --> 03:07:30.520
pressure there, Like you're count it down from ten to one.

924
03:07:30.680 --> 03:07:34.040
Would you expect me to do man, expect me to

925
03:07:34.120 --> 03:07:43.959
stick go floppy just because you're counting down. We could

926
03:07:44.000 --> 03:07:47.719
try it again, but this time I go this slower

927
03:07:49.959 --> 03:07:54.840
this time, as you focus on the whole of your

928
03:07:54.879 --> 03:08:03.239
body before we focus on your legs. Just notice how

929
03:08:03.319 --> 03:08:17.440
your body does start to feel more relaxed with every

930
03:08:17.559 --> 03:08:50.639
number that I count down ten nine eight seven six

931
03:08:59.079 --> 03:10:08.000
five four three two one. And just notice how how

932
03:10:08.079 --> 03:10:18.200
you feel generally, how your body feels. It's not necessarily

933
03:10:18.280 --> 03:10:28.680
even about counting down from ten to one. It's that

934
03:10:28.959 --> 03:10:48.639
space that you have, that space between being active physically

935
03:10:48.879 --> 03:10:58.479
or mentally to just sitting or lying down, just being there,

936
03:10:59.200 --> 03:11:04.639
not doing anything, not saying anything, or needing to think

937
03:11:04.760 --> 03:11:10.680
about anything. So it opens up a space, you know,

938
03:11:10.840 --> 03:11:20.200
a bit of a space, a gap. And the more

939
03:11:21.479 --> 03:11:24.799
I comed down from ten to one, the bigger that

940
03:11:25.000 --> 03:11:36.000
gap becomes. So there's that gap of calmness, of comfort, relaxation.

941
03:11:41.959 --> 03:11:54.280
It's a nice feeling, and it moves those stresses or

942
03:11:54.840 --> 03:12:08.680
discomforts physically or emotionally moves. Oh way, allows you.

943
03:12:11.399 --> 03:12:11.920
To just.

944
03:12:14.879 --> 03:12:21.600
Slow down, someone to count again from ten down to one,

945
03:12:22.040 --> 03:12:32.280
and notice that gap widening, the gap, And as it widens,

946
03:12:32.319 --> 03:12:38.360
it's almost like the thestress and attention falls into the

947
03:12:38.479 --> 03:13:48.239
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five,

948
03:13:59.360 --> 03:15:11.520
four three two one. How does your body feel now?

949
03:15:24.239 --> 03:15:39.520
Can you notice do you feeling calmer, the feeling more

950
03:15:39.959 --> 03:16:07.360
relaxed as we now focus on your legs, just your legs.

951
03:16:23.319 --> 03:16:43.479
We're just gonna start with focusing on your thighs. Of course,

952
03:16:43.600 --> 03:16:48.479
it's not the most exciting thing to be doing because

953
03:16:51.920 --> 03:16:54.760
I'm sure like most of your body is not not

954
03:16:54.959 --> 03:17:07.280
going on right now. Just focusing on the whole of

955
03:17:07.360 --> 03:17:13.840
your thighs, the tops of your thighs, the sides of

956
03:17:13.920 --> 03:17:20.760
your thighs, the bottoms of your thighs, your outer thighs,

957
03:17:20.879 --> 03:17:25.799
and your inner thighs. Basically the whole of your thigh

958
03:17:25.920 --> 03:17:34.680
that leads into your hip and it goes down to

959
03:17:34.879 --> 03:17:48.920
your knee joints. Now, this is a big area. It's

960
03:17:48.959 --> 03:17:54.440
a very heavy area. It's very strong. Probably the strongest

961
03:17:55.440 --> 03:18:08.559
muscles in your body are in your thighs. But I

962
03:18:08.680 --> 03:18:16.959
don't think we perhaps give enough attention to our thighs.

963
03:18:22.920 --> 03:18:33.680
Perhaps we don't acknowledge how important our thighs are to

964
03:18:33.879 --> 03:18:54.479
our lives, how much they actually do for us all

965
03:18:54.600 --> 03:19:05.040
through our lives. And it may seem to sound really weird,

966
03:19:05.120 --> 03:19:13.520
but I think that all of our body parts, especially

967
03:19:13.639 --> 03:19:21.280
our thighs, need some TLC, a bit of love shown,

968
03:19:22.280 --> 03:19:40.239
a bit of acknowledgement. I thank you gratitude for what

969
03:19:40.360 --> 03:19:49.440
our thighs do for us. And I know this may

970
03:19:49.680 --> 03:19:55.319
sound a bit strange. Maybe you think, why am I?

971
03:19:56.120 --> 03:19:58.879
Surely I should be out in the garden hugging a

972
03:19:59.000 --> 03:20:07.399
tree or something. Well, it's hard to set a microphone

973
03:20:07.479 --> 03:20:10.479
up on a tree. That's why I'm doing this indoors.

974
03:20:10.559 --> 03:20:14.040
Otherwise I would be outside hugging a tree. Now I

975
03:20:14.159 --> 03:20:22.920
can't see the television from the tree. If you move

976
03:20:22.959 --> 03:20:32.280
down to your knees gaining such an important part, and

977
03:20:32.879 --> 03:20:37.360
I think we don't necessarily I'll speak for myself here,

978
03:20:39.840 --> 03:20:44.920
I don't necessarily appreciate all that my knees do for

979
03:20:45.079 --> 03:20:51.520
me until I have a problem with my knee. It's occasionally,

980
03:20:51.600 --> 03:20:56.559
if I ever maybe i'll bash it or it's aching

981
03:20:56.760 --> 03:21:03.680
for some reason, then that I realize how much it does.

982
03:21:05.319 --> 03:21:08.559
You know, the benefit of being able to use my

983
03:21:08.799 --> 03:21:18.479
legs without any kind of physical discomfort is a beautiful

984
03:21:18.559 --> 03:21:27.799
thing that's possibly not appreciated until it's temporarily removed. You

985
03:21:27.879 --> 03:21:34.719
know that's comfort. But as you focus on your knees,

986
03:21:36.879 --> 03:21:42.559
regardless of how your knees feel, you can have that

987
03:21:42.799 --> 03:21:48.959
sense of gratitude and love to your knees for all

988
03:21:49.120 --> 03:22:01.319
that they do for you. And you can still have

989
03:22:01.479 --> 03:22:05.639
that attention on your thighs and maybe notice how your

990
03:22:05.719 --> 03:22:19.799
thighs feel. Maybe you've noticed that they are relaxing more deeply.

991
03:22:26.520 --> 03:22:31.000
As you focus now on the bottoms of your legs,

992
03:22:31.479 --> 03:22:36.840
your shins and your calf muscles and the bones between

993
03:22:37.079 --> 03:22:43.239
your knees and your feet incorporate and of course, your

994
03:22:43.360 --> 03:22:57.319
ankles so important. Anyone that's had even the slightest sprain

995
03:22:57.440 --> 03:23:04.399
of an ankle knows how how much we take our

996
03:23:04.639 --> 03:23:13.159
ankles for granted. And it's kind of strange in a

997
03:23:13.239 --> 03:23:18.799
way when you think that. You know, logically, our wrists

998
03:23:19.000 --> 03:23:21.840
are a lot thinner than the rest of our arms,

999
03:23:22.959 --> 03:23:26.440
which is okay, it doesn't I can't see any problem

1000
03:23:26.479 --> 03:23:31.360
with that because we're just picking stuff up. But our

1001
03:23:31.479 --> 03:23:37.280
ankles so much thinner than the rest of our legs,

1002
03:23:43.719 --> 03:23:48.159
and from a physics perspective or logical even it doesn't

1003
03:23:48.200 --> 03:23:54.200
really make sense that all this weight would ultimately be

1004
03:23:55.280 --> 03:24:05.319
resting on your ankles then lead to your feet that

1005
03:24:05.920 --> 03:24:14.840
thin area, thin bone. Yeah, it does so much great work.

1006
03:24:17.040 --> 03:24:26.559
Supports us, supports our body for a lifetime, helps us

1007
03:24:27.239 --> 03:24:36.600
to balance, It helps you to get around and be mobile.

1008
03:24:42.920 --> 03:24:50.719
And there's the calf muscles. Of course, when I was younger,

1009
03:24:51.120 --> 03:24:54.200
I couldn't see the point in calf muscles. It didn't

1010
03:24:54.200 --> 03:24:59.520
seem to do anything. Okay, if I walked around on tiptoes,

1011
03:25:00.319 --> 03:25:04.159
then my calf muscles get some work. But of course

1012
03:25:04.239 --> 03:25:08.360
that's not true. The calf muscles are being used whenever

1013
03:25:08.479 --> 03:25:20.360
we use her legs. And your shins there to protect

1014
03:25:22.360 --> 03:25:31.000
your lower legs, shaped in a way almost as a

1015
03:25:31.079 --> 03:25:43.360
protector for the bone, leading of course to your ankles

1016
03:25:46.719 --> 03:25:53.319
and your feet. But we're not going to focus on

1017
03:25:53.440 --> 03:25:55.520
your feet. We're just going to focus on the legs.

1018
03:25:57.479 --> 03:26:02.079
And I realize, but now that I've mentioned your feet,

1019
03:26:02.200 --> 03:26:06.799
it probably focusing on them anyway. For maybe I should

1020
03:26:06.920 --> 03:26:12.879
focus on your feet a little bit. You can have

1021
03:26:13.040 --> 03:26:18.239
them in your awareness the same as you have your

1022
03:26:18.360 --> 03:26:22.600
thighs in your awareness. Even though we haven't been focusing

1023
03:26:23.319 --> 03:26:28.239
on your thighs a few minutes, we've been focusing on

1024
03:26:28.399 --> 03:26:45.079
your ankles, there's still that sensation of comfort in your

1025
03:26:45.200 --> 03:26:57.319
thighs and this that movement of energy because the thighs

1026
03:26:57.639 --> 03:27:05.680
hold different sensations. Of course, there's the muscles, the big

1027
03:27:06.040 --> 03:27:18.159
straw muscles that we have in our thighs, but the

1028
03:27:18.360 --> 03:27:24.319
skin on the outside of the thighs, as in the

1029
03:27:24.440 --> 03:27:30.040
outside of all of our body, can be very sensitive,

1030
03:27:33.920 --> 03:27:47.120
sensitive to the touch, sensitive to temperature, and inside your

1031
03:27:47.239 --> 03:27:54.680
thighs the bones, there's the muscle, there's the blood, vessels,

1032
03:27:54.840 --> 03:28:00.680
the ar trees, all this stuff that's inside your thighs.

1033
03:28:04.959 --> 03:28:08.159
And I guess sometimes it'd be nice if you could

1034
03:28:08.159 --> 03:28:13.559
actually put your fingers inside your thighs and a message,

1035
03:28:15.879 --> 03:28:19.440
so you can message on the outside, of course, but

1036
03:28:19.559 --> 03:28:22.639
to be able to get deep into the muscles and

1037
03:28:22.719 --> 03:28:27.879
to be able to just message inside your thighs, message

1038
03:28:27.920 --> 03:28:35.959
in the bones of your leg massage in all the

1039
03:28:36.120 --> 03:28:46.719
veins and just gently healing your thighs, and you could

1040
03:28:46.840 --> 03:28:53.719
move down message and inside your knees, just message in

1041
03:28:53.840 --> 03:29:01.200
those bones, but with healing fingertips, spreading that healing energy

1042
03:29:02.000 --> 03:29:11.680
deep into the joints of your knees. Of course, there's

1043
03:29:11.760 --> 03:29:15.639
the back of your your knee, you know, the inside

1044
03:29:15.840 --> 03:29:21.959
crease where your knee is. It's a very sensitive area.

1045
03:29:24.000 --> 03:29:28.319
Very it feels very nice when you stroke it. That

1046
03:29:28.479 --> 03:29:32.200
might be because it's an area that's not really touched

1047
03:29:32.399 --> 03:29:38.959
very often. It's almost like a hidden part, that crease

1048
03:29:41.079 --> 03:29:47.520
in your legs. It's almost like a part that has

1049
03:29:47.840 --> 03:29:58.600
a sensitivity which is a little bit different. Of course,

1050
03:29:58.639 --> 03:30:09.159
it's protected by your legs. So you can imagine putting

1051
03:30:10.040 --> 03:30:19.680
your fingers into that crease in your legs, that fold

1052
03:30:19.840 --> 03:30:23.959
in between your legs. You can just message with your fingertips.

1053
03:30:25.120 --> 03:30:31.920
Imagine your fingertips going inside, message in the muscle tissue.

1054
03:30:36.520 --> 03:30:40.799
You can of course feel the bones of your knees

1055
03:30:42.280 --> 03:30:52.719
heading through your fingertips, and then as you go down

1056
03:30:55.600 --> 03:30:58.399
to your calf muscles. Now that's the part I'd like

1057
03:30:58.479 --> 03:31:03.200
to be able to re put my fingertips deep inside

1058
03:31:03.959 --> 03:31:12.879
my calf muscles, massage in every single tissue of that muscle,

1059
03:31:14.479 --> 03:31:24.399
healing every part. And then doing the same for my shins,

1060
03:31:27.600 --> 03:31:34.479
massage in and gently stroking the bones, gently stroking them,

1061
03:31:35.399 --> 03:31:39.520
healing in a loving way, because they deserve to be

1062
03:31:39.680 --> 03:31:46.920
treated as the precious bones that they are. Because our

1063
03:31:47.000 --> 03:31:50.559
legs are so precious as in all the other parts

1064
03:31:50.639 --> 03:31:58.280
of our body, and more precious of any jure on

1065
03:31:58.440 --> 03:32:14.719
the planet. When you start to think about your legs

1066
03:32:14.879 --> 03:32:26.000
in this way, it can change your perspective. It might

1067
03:32:26.200 --> 03:32:32.799
sound a bit a bit silly to start with the

1068
03:32:32.959 --> 03:32:41.120
idea of having love for your legs, showing appreciation for

1069
03:32:41.239 --> 03:32:47.280
your thighs, wanting to be able to put your hands

1070
03:32:48.239 --> 03:32:55.120
in your thighs and massage the muscles and the bones,

1071
03:32:57.000 --> 03:33:02.680
and to get your fingers deep in there, releasing all tension,

1072
03:33:05.559 --> 03:33:14.200
just to show how much you care about your legs,

1073
03:33:15.079 --> 03:33:21.159
how much you care for what your legs do for you. Regularly,

1074
03:33:23.559 --> 03:33:33.040
your knees, your calves, your ankles, the strength of your

1075
03:33:33.159 --> 03:33:41.280
ankles considering how thin they are compared to the rest

1076
03:33:41.319 --> 03:33:48.719
of your legs, especially your thighs. Yeah, they're so strong,

1077
03:33:50.280 --> 03:34:04.280
so flexible, absolutely amazing things. Your ankles are are truly

1078
03:34:04.680 --> 03:34:15.159
a gift because of what they do for you, supporting

1079
03:34:15.520 --> 03:34:21.399
all that weight, regardless of how what weight you are,

1080
03:34:22.559 --> 03:34:27.360
even if you only ate stone, there's still a lot

1081
03:34:27.399 --> 03:34:34.079
of weight for these little ankles. Now, I'm a lot

1082
03:34:34.280 --> 03:34:44.239
heavier than eight stone double down, yet my ankles support

1083
03:34:44.319 --> 03:34:51.680
my body all the time. Although they do give off

1084
03:34:51.719 --> 03:34:57.280
a sigh of relief when I sit down, as in fact,

1085
03:34:57.319 --> 03:35:06.200
my whole legs do. My feet feet also go and

1086
03:35:06.319 --> 03:35:34.000
my toes clap. We're so happy. Your legs really are amazing.

1087
03:35:36.639 --> 03:35:40.280
And I know that talking about talking about your legs

1088
03:35:40.399 --> 03:35:47.040
is probably possibly among the most most boring things I've

1089
03:35:47.040 --> 03:35:56.040
ever heard anyone say. Possibly they're boring or not. Everything

1090
03:35:56.120 --> 03:36:13.319
I said is true, are amazing. Your legs deserve not

1091
03:36:13.719 --> 03:36:32.159
just respect, they deserve to relax deeply. They deserve to

1092
03:36:32.319 --> 03:36:37.559
take some time out of the day to just let

1093
03:36:37.719 --> 03:37:13.680
go completely. Your legs really can relax. And because the

1094
03:37:13.799 --> 03:37:18.280
legs are so such a most you know, very important

1095
03:37:19.000 --> 03:37:23.479
part of your body. When you relax your legs, the

1096
03:37:23.639 --> 03:37:34.799
rest of your body also naturally follows in that journey

1097
03:37:34.959 --> 03:37:46.680
of comfort. I can feel it in my hips. My

1098
03:37:46.879 --> 03:37:54.200
hips feel really loose, and also my lower back as well.

1099
03:37:56.239 --> 03:38:01.959
My lower back really feels it feels wretched, even though

1100
03:38:02.000 --> 03:38:05.639
I'm just sitting in a chair and there's no stretching

1101
03:38:08.319 --> 03:38:11.520
as far as I'm aware that I'm doing. It's almost

1102
03:38:11.559 --> 03:38:15.360
as if the muscles are just relaxed so much that

1103
03:38:15.479 --> 03:38:22.520
there is a natural stretch as the tension has reduced

1104
03:38:23.959 --> 03:38:42.559
a lot. And I'm now going to count down from

1105
03:38:43.200 --> 03:38:52.280
ten down to one, and you can continue to feel

1106
03:38:54.040 --> 03:39:26.520
wonderfully relaxed. Ten nine eight, seven, six, five, four three

1107
03:39:30.639 --> 03:39:51.360
two one relax. So I'm just going to count down

1108
03:39:52.879 --> 03:39:57.559
for five down to one. And as a countdown, if

1109
03:39:57.600 --> 03:40:04.680
you just focus on the numbers, just the numbers counting down,

1110
03:40:05.760 --> 03:40:14.879
and notice how you feel in this moment as you

1111
03:40:15.040 --> 03:40:22.559
hear the numbers counting down, knowing that those numbers counting

1112
03:40:22.639 --> 03:40:32.799
down represent you feeling calmer, not just in your body,

1113
03:40:32.959 --> 03:40:41.319
but also relaxing your mind. Just notice how you feel.

1114
03:40:42.200 --> 03:40:48.120
There's nothing to do, there's nothing to say there's nothing

1115
03:40:48.239 --> 03:41:31.280
to think about starting with number five four three two one.

1116
03:41:40.920 --> 03:41:53.159
As you notice the gradual letting go of the tension

1117
03:41:53.399 --> 03:42:00.520
in your body, you may also begin to know and

1118
03:42:00.680 --> 03:42:09.680
be aware of how your mind is starting to slow down.

1119
03:42:12.159 --> 03:42:18.520
This is just a natural thing that happens. It's not

1120
03:42:18.760 --> 03:42:23.920
really a special procedure. It's just natural because as your

1121
03:42:25.239 --> 03:42:31.200
body relaxes, your mind also starts to relax, and the

1122
03:42:31.319 --> 03:42:34.959
more your mind relaxes, the more your body relaxes. It's

1123
03:42:35.120 --> 03:42:45.280
just a continuous circle of relaxation. And there is that

1124
03:42:46.559 --> 03:42:54.440
calmness that comes from relative quietness. You know, even even

1125
03:42:54.479 --> 03:43:01.000
if there's background sounds either your side or mind, it's

1126
03:43:01.159 --> 03:43:07.040
still going to be quite calm. You know, you haven't

1127
03:43:07.079 --> 03:43:12.040
got the television on, there's no music in the background

1128
03:43:12.120 --> 03:43:14.760
unless you're listening to the recording. With music, of course,

1129
03:43:19.639 --> 03:43:21.799
you're very likely not going to be sitting in a

1130
03:43:21.920 --> 03:43:25.040
room with other people. Of course you might be, but

1131
03:43:26.360 --> 03:43:29.600
generally it's more ideal if you can do this on

1132
03:43:29.719 --> 03:43:41.040
your own, so no distractions, and when you stop thinking

1133
03:43:41.120 --> 03:43:58.280
about stuff, relaxation automatically rises. A sense of comfort starts

1134
03:43:58.319 --> 03:44:07.079
to grow, and without trying to build it up into

1135
03:44:07.200 --> 03:44:19.319
something fantastical or something magical. This is just a natural process,

1136
03:44:21.680 --> 03:44:32.520
something that's easy to accomplish. In fact, it's almost the

1137
03:44:32.840 --> 03:44:39.559
sense of relaxing completely happens really when you put no

1138
03:44:39.760 --> 03:44:44.319
effort into it. It's not something that you can really force.

1139
03:44:46.959 --> 03:44:56.319
It's something that happens naturally. And part of the process

1140
03:44:56.719 --> 03:45:07.920
of this recording and others is simply to allow you

1141
03:45:10.319 --> 03:45:21.159
to take advantage of this space this time, to just

1142
03:45:25.360 --> 03:45:32.920
let go, to just be here, to be in tune

1143
03:45:36.600 --> 03:45:48.680
with how you feel, yet with the intention of wanting

1144
03:45:49.000 --> 03:46:01.079
to relax deeply and maybe even to fall asleep, depending

1145
03:46:01.319 --> 03:46:07.520
on what it is that you wish for yourself in

1146
03:46:07.680 --> 03:46:23.799
this moment. As we know, relaxing is the majority of

1147
03:46:23.959 --> 03:46:28.520
the process of falling asleep. The actual falling asleep part

1148
03:46:28.799 --> 03:46:36.959
is the tiny bit of the end. The deeper relaxed

1149
03:46:37.360 --> 03:46:59.440
you become, the easier you find yourself drifting. You can also,

1150
03:46:59.600 --> 03:47:09.719
if you choose stay focused on my voice and really

1151
03:47:10.200 --> 03:47:39.879
enjoy the process gradually relaxing each muscle in your body

1152
03:47:44.959 --> 03:48:14.120
effortlessly and just observing the sensation of letting go completely.

1153
03:48:20.120 --> 03:48:24.159
This time, I'm going to count from six down to one,

1154
03:48:29.040 --> 03:48:38.159
and you can notice your mind calming down more with

1155
03:48:38.600 --> 03:48:52.280
each number that you hear me say naturally feeling calm

1156
03:48:52.760 --> 03:51:30.920
and slow and peaceful, six five four three two one,

1157
03:51:52.079 --> 03:52:05.399
being aware all your mind to slow, write down, sinking

1158
03:52:08.000 --> 03:52:28.319
deeply into relaxation. And as you focus on your mind,

1159
03:52:28.600 --> 03:52:38.559
you may notice that there are some thoughts still there,

1160
03:52:41.159 --> 03:52:50.680
maybe some stubborn thoughts that for some reason perhaps need

1161
03:52:50.760 --> 03:53:05.959
your attention. It's what you can do is send love

1162
03:53:06.200 --> 03:53:13.040
to those thoughts. Sprinkle those thoughts.

1163
03:53:17.159 --> 03:53:17.879
With love.

1164
03:53:19.479 --> 03:53:23.680
Like all petals from a flower. Just sprinkle it over them,

1165
03:53:25.120 --> 03:53:32.239
petals filled with love towards those thoughts, to let those

1166
03:53:32.479 --> 03:53:38.920
thoughts know that you're not abandoned in them. You just

1167
03:53:39.399 --> 03:53:49.440
need them. You require them to just calm down, slow down,

1168
03:53:51.760 --> 03:53:53.079
quiet down.

1169
03:53:56.760 --> 03:53:57.159
For now.

1170
03:54:05.040 --> 03:54:10.040
So as you focus on those remaining thoughts as we

1171
03:54:10.239 --> 03:54:15.440
count down this time from seven down to one, with

1172
03:54:15.600 --> 03:54:29.520
each number, just imagine sprinkling those flower petals of love, kindness,

1173
03:54:31.079 --> 03:54:42.920
gratitude over those thoughts, which will allow them to just

1174
03:54:44.360 --> 03:54:59.399
melt away and relax deeply. With every number, those thoughts

1175
03:54:59.520 --> 03:55:16.479
will be and more and more relaxed. Starting with number

1176
03:55:16.639 --> 03:57:43.799
seven six five four three two one. I needing now

1177
03:57:48.120 --> 03:58:09.319
notice how relaxed you're feeling in your body. We're going

1178
03:58:09.440 --> 03:58:23.120
to focus on your hands, because the more relaxed your

1179
03:58:23.319 --> 03:58:30.200
hands are, the more relaxed your body and mind are.

1180
03:58:45.120 --> 03:58:45.440
And this.

1181
03:58:47.239 --> 03:58:57.399
You focus on your hands and your fingers. There's nothing

1182
03:58:57.920 --> 03:59:02.639
needed to be done. There's no clenching the fists or

1183
03:59:03.760 --> 03:59:14.040
dents in the fingers or anything like that. It's just

1184
03:59:14.520 --> 03:59:28.559
noticing and focusing on your hands, noticing how they feel.

1185
03:59:43.200 --> 03:59:53.360
Because the more relaxed do your hands feel, the calmer

1186
03:59:53.559 --> 04:00:04.840
your mind feels, and the more comfort you feel throughout

1187
04:00:05.200 --> 04:00:37.799
your body. You may have already noticed you mind is

1188
04:00:40.639 --> 04:01:07.520
starting to dressed fakes, just on your hands and fingers,

1189
04:01:12.440 --> 04:01:26.239
allowing them to experience a real deepening of that relaxation

1190
04:01:28.000 --> 04:01:30.399
in your hands and fingers.

1191
04:01:35.920 --> 04:01:36.479
More.

1192
04:01:39.440 --> 04:01:58.840
And more relaxed. With each number from eight down to one,

1193
04:02:03.920 --> 04:02:13.760
you can almost feel that healing and relaxing energy spreading

1194
04:02:15.000 --> 04:02:33.920
into your hands and fingers, becoming yearn more relaxing with

1195
04:02:34.360 --> 04:02:48.079
each number you hear, going down from eight down to one,

1196
04:02:52.399 --> 04:05:23.520
drifting drifting again, starting with nomber eight, seven, six, five, four,

1197
04:05:43.200 --> 04:07:10.159
three two, just being here now, nothing to think about,

1198
04:07:11.920 --> 04:07:23.319
nothing to do, nothing to say, and everything just feels calmer.

1199
04:07:27.920 --> 04:07:35.360
And this is your natural state of being. This is

1200
04:07:35.639 --> 04:07:42.319
how you just normally feel when you take away all

1201
04:07:42.520 --> 04:07:49.440
that other stuff that we add, you know, things like

1202
04:07:49.840 --> 04:08:06.120
stress and worrying and overthinking, anxiety and just generally thinking

1203
04:08:06.200 --> 04:08:12.280
about stuff. You take that away, which is what we do.

1204
04:08:13.040 --> 04:08:24.920
What we do now you're left with a real sense

1205
04:08:25.559 --> 04:08:38.079
of peacefulness which comes to you very quickly, because ultimately

1206
04:08:38.719 --> 04:08:52.319
it's just a feeling, a feeling of comfort. It's almost

1207
04:08:52.479 --> 04:08:56.079
as if you've gone inside yourself and you've found a

1208
04:08:56.280 --> 04:09:10.200
special place where everything is peaceful, a place where you

1209
04:09:10.360 --> 04:09:20.879
can feel relaxed and your natural sense of comfort, a

1210
04:09:21.000 --> 04:09:29.520
place where you can be you, where you can accept

1211
04:09:29.639 --> 04:09:35.719
yourself for who you are, a place where you're not

1212
04:09:35.920 --> 04:09:46.319
trying to please anybody else ever, a place where you

1213
04:09:46.520 --> 04:09:56.079
can actually not just love yourself, but in some ways

1214
04:09:56.159 --> 04:10:05.280
more importantly, you can like yourself appreciate who you are.

1215
04:10:14.120 --> 04:10:20.760
That sense of gratitude is in the air all around you.

1216
04:10:28.399 --> 04:10:36.239
That's also a place where you can actually feel the

1217
04:10:36.600 --> 04:10:51.840
healing energy soaking into your body. Healing energy soaking into

1218
04:10:51.959 --> 04:11:01.959
your body, and that healing energy spreads through your veins,

1219
04:11:05.719 --> 04:11:12.559
traveling to each and every single part of your body,

1220
04:11:18.520 --> 04:11:23.120
and you start to realize that actually that healing energy.

1221
04:11:25.559 --> 04:11:32.000
It's not just entered into your brain, it's become part

1222
04:11:32.520 --> 04:11:43.799
of your brain, and that spinal fluid is now mixed

1223
04:11:43.920 --> 04:11:55.040
with healing energy, not just allowing you to feel so

1224
04:11:55.280 --> 04:12:07.159
much more relaxed and healthy in this moment, but also

1225
04:12:10.120 --> 04:12:17.600
you start to realize that actually, what's happening now with

1226
04:12:17.760 --> 04:12:27.399
that healing, relaxing energy spreading through your body, it's actually

1227
04:12:27.840 --> 04:12:38.040
changing your life. It's actually changing the way you're going

1228
04:12:38.159 --> 04:12:44.920
to feel not just now, but tomorrow and the next day.

1229
04:12:46.840 --> 04:12:54.319
As your health improves, not just your physical health, but

1230
04:12:54.440 --> 04:13:01.879
your mental health. Things that used to bother you in

1231
04:13:01.959 --> 04:13:09.559
the past, for some reason, no longer have the effect

1232
04:13:10.079 --> 04:13:18.959
that they used to because something has changed deep within you.

1233
04:13:24.079 --> 04:13:30.479
Maybe things that used to cause you to feel anger

1234
04:13:34.319 --> 04:13:44.399
no longer have that power to control you the way

1235
04:13:44.479 --> 04:13:52.479
they seem to be able to before. As you realize

1236
04:13:53.520 --> 04:14:02.040
that you are the one who decides what affects you,

1237
04:14:05.719 --> 04:14:14.520
you're the one who decides to feel relaxed and calm

1238
04:14:16.120 --> 04:14:31.479
when you choose to enjoy noticing these natural developments of

1239
04:14:31.760 --> 04:14:43.319
healing continuing to grow and improve your life day by day,

1240
04:14:49.239 --> 04:14:57.440
including of course, your ability to relax so much easier

1241
04:15:02.399 --> 04:15:11.559
and sleeping. It is the most natural thing in the

1242
04:15:11.719 --> 04:15:21.360
world to you, because falling asleep is something that you've

1243
04:15:21.559 --> 04:15:32.239
done so many times in your life, and you know

1244
04:15:32.479 --> 04:15:37.280
that you were born, as we all were, with the

1245
04:15:37.440 --> 04:15:48.440
ability to fall asleep naturally. We were born with that

1246
04:15:49.319 --> 04:16:00.840
ability to just drift off into a deep, healing sleep.

1247
04:16:06.840 --> 04:16:11.639
Even when we're kids, sometimes we'll fall asleep when we

1248
04:16:11.680 --> 04:16:16.280
don't even want to try to take us stay awake.

1249
04:16:17.639 --> 04:16:21.079
Maybe it's a birthday in the morning, or it's Christmas

1250
04:16:21.319 --> 04:16:25.079
or holiday or something we look forward to. We don't

1251
04:16:25.120 --> 04:16:29.760
want to go to sleep. But the more we want

1252
04:16:29.799 --> 04:16:34.959
to stay awake, the more we just start to drift.

1253
04:16:39.120 --> 04:16:43.079
And the more you fight drifting, the more you try

1254
04:16:43.200 --> 04:16:48.280
to stop yourself and drift in asleep, the deeper and

1255
04:16:48.520 --> 04:17:00.159
stronger that drifting becomes. Because we're born not just with

1256
04:17:00.319 --> 04:17:06.760
the need to relax deeply and to naturally fall asleep,

1257
04:17:10.000 --> 04:17:23.280
but it's our birthright, it's part of our DNA. And

1258
04:17:23.559 --> 04:17:29.040
sometimes as we get older in life, perhaps at times

1259
04:17:29.920 --> 04:17:42.920
we have forgotten that relaxing completely is not only a

1260
04:17:43.200 --> 04:18:07.399
wonderfully pleasant experience, it's also really easy. It's very very

1261
04:18:07.920 --> 04:18:13.719
easy to let go because that's all it is. It's

1262
04:18:13.959 --> 04:18:28.639
just deciding to let go. And when you press the

1263
04:18:28.760 --> 04:18:39.159
play button on my recordings, you have given permission for

1264
04:18:39.319 --> 04:18:47.719
my voice to relax you. When you press that play button,

1265
04:18:48.719 --> 04:18:57.159
you have given me permission for my words to affect

1266
04:18:59.639 --> 04:19:11.479
you in a positive, only a positive way, opening up

1267
04:19:16.680 --> 04:19:34.920
your mind too useful and healing suggestions that can have

1268
04:19:39.479 --> 04:19:46.920
such an amazing effect on how you feel right now,

1269
04:19:51.680 --> 04:20:01.520
as well as those changes that continue long after the

1270
04:20:01.639 --> 04:20:12.280
recording ends, Those changes within you to continue to flourish

1271
04:20:13.159 --> 04:20:27.719
and grow, transforming your life in a positive, beautiful way,

1272
04:20:30.840 --> 04:20:37.840
allowing you to move forward in your life in the

1273
04:20:38.000 --> 04:20:55.239
direction that you choose for yourself. And this feeling, this

1274
04:20:55.520 --> 04:21:11.159
feeling that you can experience a safety, comfort, calmness, just

1275
04:21:11.399 --> 04:21:25.040
feels so nice. It's such a healthy place to be,

1276
04:21:32.920 --> 04:21:46.680
and that positivity grows within you each and every day.

1277
04:21:49.799 --> 04:21:59.559
Moving forward, you're going to find that you're more relaxed

1278
04:22:01.920 --> 04:22:14.239
physically and in your mind is more relaxed. And it's

1279
04:22:14.319 --> 04:22:19.879
not that you're thinking slower. It's just that your mind

1280
04:22:19.959 --> 04:22:31.840
will be less clogged up with unnecessary negativity because from

1281
04:22:31.959 --> 04:22:42.239
now on, your mind rejects negativity. From now on, you're

1282
04:22:42.280 --> 04:22:53.120
going to start noticing when negativity arises, and you can

1283
04:22:53.280 --> 04:23:07.239
just say stop, stop, and that negativity will turn around

1284
04:23:07.840 --> 04:23:27.239
and leave you alone. Stop and that negativity will disappear.

1285
04:23:35.360 --> 04:23:41.840
And as you notice that you feel way more relaxed

1286
04:23:43.280 --> 04:23:58.639
than you probably expected, you can now congratulate yourself because

1287
04:23:58.840 --> 04:24:05.200
you're the person that has done this. You are the

1288
04:24:05.360 --> 04:24:10.440
one that has opened your mind up to the simple

1289
04:24:10.639 --> 04:24:18.520
facts that you can feel more relaxed in your body

1290
04:24:19.239 --> 04:24:28.520
and in your mind. You've opened your mind up to

1291
04:24:30.879 --> 04:24:37.440
the birthright of being able to just fall asleep easily

1292
04:24:38.479 --> 04:24:52.520
when you choose. And that's a nice feeling. Don't you

1293
04:24:52.600 --> 04:25:04.280
think it feels nice? Doesn't it feel calm? All that

1294
04:25:04.639 --> 04:25:09.239
healing energy is spreading through your body and your mind

1295
04:25:15.719 --> 04:25:26.360
to spend time in a special place where negativity can

1296
04:25:26.520 --> 04:25:39.239
no longer enter. Negativity is banned. It's bad, it's not

1297
04:25:39.319 --> 04:25:46.360
allowed entry. Doesn't it doesn't. This doesn't deserve to be here.

1298
04:25:46.680 --> 04:25:55.840
It doesn't belong here. Negativity has no place in your life,

1299
04:26:05.840 --> 04:26:15.280
which makes room feel more comfort, more healing, more relaxation,

1300
04:26:20.159 --> 04:26:45.200
more peace. If it feels nice, doesn't it? Just let

1301
04:26:45.280 --> 04:27:05.479
go with everything. I'm going to count down now from

1302
04:27:06.319 --> 04:27:15.840
twenty down to one. You can continue to relax. If

1303
04:27:15.920 --> 04:27:27.799
you choose, you can drift to sleep. With every number

1304
04:27:30.280 --> 04:27:39.040
you hear me say, you can fill twice as relaxed,

1305
04:27:42.079 --> 04:27:46.280
or if you choose, you can feel twice a sleepy

1306
04:27:53.159 --> 04:30:14.440
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen to twelve, eleven, ten, nine, eight, seven, six, five. Oh,

1307
04:30:47.840 --> 04:30:57.639
this is your time to just take a break, your

1308
04:30:57.840 --> 04:31:08.520
time to relax, to allow your mind to slow down,

1309
04:31:17.200 --> 04:31:31.280
to give yourself permission to take a break from everything.

1310
04:31:36.000 --> 04:31:40.479
And you're the only person that can make that decision.

1311
04:31:43.360 --> 04:31:46.079
You're the only person that can actually tell your mind

1312
04:31:50.879 --> 04:32:15.120
to just relax, to just take some time off so

1313
04:32:15.319 --> 04:32:20.159
that you can focus on your body, getting in touch

1314
04:32:20.440 --> 04:32:35.120
with how you feel physically, and in the process of

1315
04:32:37.920 --> 04:32:42.680
this body scan where you focus on different parts of

1316
04:32:42.760 --> 04:32:53.559
your body, those parts that you focus on and observe.

1317
04:32:56.520 --> 04:33:04.840
Even though you're not purposely requesting for those parts of

1318
04:33:04.919 --> 04:33:12.439
your body to relax, it's kind of expected. You expect

1319
04:33:13.799 --> 04:33:21.479
when you listen to my voice to feel more relaxed naturally,

1320
04:33:27.000 --> 04:33:35.400
because when you're listening to me, your attention is focused

1321
04:33:37.159 --> 04:33:48.360
on my words, and as my words guide you to

1322
04:33:48.520 --> 04:34:00.880
focus on those parts of your body, your focus increases,

1323
04:34:08.000 --> 04:34:24.360
which actually calms your mind. And when your mind calms down,

1324
04:34:29.240 --> 04:34:51.279
your body relaxes. And when your body calms down, your

1325
04:34:51.439 --> 04:35:08.319
mind relaxes. And even though we've not really started the

1326
04:35:08.479 --> 04:35:21.159
focus on your body, you can already feel that healing

1327
04:35:21.400 --> 04:35:35.880
energy spreading through your body, pushing out stress and tension,

1328
04:35:40.040 --> 04:35:47.319
healing all the parts of your body, including your skin,

1329
04:35:48.479 --> 04:35:55.360
your bones, your blood, all of your organs inside your body,

1330
04:35:56.799 --> 04:36:03.520
all of the muscles, all of the fact, all of everything,

1331
04:36:05.400 --> 04:36:11.599
every hair on your body is filled with that healing energy.

1332
04:36:19.599 --> 04:36:35.360
And when your brain fills with that healing energy, the

1333
04:36:35.599 --> 04:37:00.360
feeling of comfort and relaxation increases, deeply increases. In a way,

1334
04:37:04.119 --> 04:37:20.799
your mind starts to feel perhaps bit drowsy because it's

1335
04:37:20.959 --> 04:37:40.159
not needed, and it may start to drift if that's

1336
04:37:40.400 --> 04:37:48.560
what's needed. So if you're listening to this and what

1337
04:37:48.759 --> 04:37:54.919
you need is deep relaxation, that's what you'll get. If

1338
04:37:55.040 --> 04:38:02.360
what you need is to fall asleep naturally and easily

1339
04:38:03.319 --> 04:38:16.599
as your mind drifts, that's also what will happen. Because

1340
04:38:16.799 --> 04:38:24.599
by pressing that play button on the podcast and listening

1341
04:38:24.759 --> 04:38:31.240
to me, you give permission for your body and your mind.

1342
04:38:34.240 --> 04:38:43.240
In fact, you give the command to your body and

1343
04:38:43.400 --> 04:38:55.119
your mind to relax deeply and to drift off to sleep,

1344
04:38:56.439 --> 04:39:11.279
if that's what you want one need. And as I

1345
04:39:11.560 --> 04:39:21.759
focus on the different parts of your body, you may

1346
04:39:23.319 --> 04:39:30.880
start to just drift. And then you come back again

1347
04:39:31.959 --> 04:39:35.919
and you hear me talking, and I'm focusing on a

1348
04:39:36.279 --> 04:39:48.279
different part of your body, and you may find yourself drifting.

1349
04:39:51.040 --> 04:39:58.279
You don't realize you're drifting until you stop drifting and

1350
04:39:58.639 --> 04:40:05.759
you're alert again to my voice. Focusing on a different

1351
04:40:05.919 --> 04:40:15.479
part of your body starts to relax even deeper, because

1352
04:40:15.639 --> 04:40:30.119
that drifting is basically you already into sleep zone. And

1353
04:40:30.119 --> 04:40:35.279
the more you drift, the longer you drift, and the

1354
04:40:35.439 --> 04:40:50.759
longer you drift, eventually that drifting continues into sleep, and

1355
04:40:50.919 --> 04:41:00.119
that's the last you remember until you wake up in

1356
04:41:00.240 --> 04:41:05.360
your own time when you experience the right amount of

1357
04:41:05.520 --> 04:41:14.240
sleep for you, because when you do, and if you

1358
04:41:14.400 --> 04:41:28.479
do fall asleep, it's extremely pleasant, so relaxing, so deep

1359
04:41:30.000 --> 04:41:47.959
healing sleep. I'm going it feels so nice to relax

1360
04:41:48.279 --> 04:41:57.759
into your own body and mind as you feel that

1361
04:41:59.080 --> 04:42:13.040
healing energy spreading through it. Relaxing news so deeply, relaxing news,

1362
04:42:13.560 --> 04:42:30.599
so so deeply. As we start to focus on your eyes,

1363
04:42:38.479 --> 04:43:25.200
moving down to your jaw, down to your neck, your shoulders, palms, hands, vegs,

1364
04:43:32.520 --> 04:44:04.599
your chest and stomach, your back, your spine, your hips,

1365
04:44:12.479 --> 04:44:53.759
your legs, your feet, your toes, and the feeding iseetings,

1366
04:44:54.240 --> 04:45:10.119
spreading and growing inside body, feeling you up. Now let's

1367
04:45:10.240 --> 04:45:20.520
focus again on parts of your body, focusing this time

1368
04:45:20.639 --> 04:45:33.639
on your forehead. Now on your mouth, your lips, your tongue,

1369
04:45:36.840 --> 04:45:52.959
the whole of your mouth. Focus in on your fingers.

1370
04:45:58.319 --> 04:46:02.880
Maybe you could move your fingers a little bits. You

1371
04:46:03.040 --> 04:46:18.680
can focus on each one individually, both hands and even

1372
04:46:18.759 --> 04:46:22.400
though if you focus on both of your hands now

1373
04:46:24.119 --> 04:46:32.439
they almost seem to just melt into one. Where is

1374
04:46:32.520 --> 04:46:40.119
your right hand start in your left hand end, almost

1375
04:46:40.279 --> 04:46:51.799
as if just mixed together. Now focusing on your knees,

1376
04:46:57.720 --> 04:47:20.680
just noticing how your knees feel. Now, focusing on your elbows,

1377
04:47:23.439 --> 04:47:35.880
focusing on both of your elbows, just observing the feeling

1378
04:47:38.560 --> 04:48:10.479
of your elbows. Now focusing absurding the back of your neck,

1379
04:48:20.479 --> 04:48:57.959
feeling that energy on the back of your neck, absurd

1380
04:49:00.439 --> 04:49:19.799
your ankles, being aware of physical sensations in your ankles.

1381
04:50:19.840 --> 04:50:38.720
Noticing now your toes on both of your feet, being

1382
04:50:39.000 --> 04:51:34.400
aware how your toes. Yeah, right now, notice thin hw

1383
04:51:34.599 --> 04:52:24.000
you entire body fails noticing your mind feels now, letting go,

1384
04:52:32.799 --> 04:53:14.159
letting go, letting go everything, letting go, letting go, letting

1385
04:53:14.880 --> 04:53:41.479
go everything everything. I'm going to start now, and I

1386
04:53:41.520 --> 04:53:43.599
would like you just, first of all, just to see

1387
04:53:43.639 --> 04:53:51.840
yourself lying down on that message table, lying on your front.

1388
04:53:53.080 --> 04:54:01.080
Your head is supported, your arms are supported, and you

1389
04:54:01.159 --> 04:54:07.799
feel comfortable and breathing. It's really easy, and you feel

1390
04:54:11.319 --> 04:54:14.279
you feel confident in how you look as well. So

1391
04:54:14.720 --> 04:54:18.880
there's none of that issue of body problems or shyness

1392
04:54:19.799 --> 04:54:27.919
because I'm a professional and this is a therapy session,

1393
04:54:28.720 --> 04:54:36.639
so none of that stuff matters whatsoever. This is about you.

1394
04:54:39.520 --> 04:54:45.279
This is about how you feel and how you can

1395
04:54:46.759 --> 04:54:52.360
enjoy that sense of comfort and relaxation that comes from

1396
04:54:53.759 --> 04:54:59.799
letting go and allowing my hands and my fingers to relax.

1397
04:55:00.080 --> 04:55:11.040
You buy a message your body. So I want to

1398
04:55:11.119 --> 04:55:16.200
start off just by placing my hands on the back

1399
04:55:16.279 --> 04:55:20.919
of your head, just gently, just so you can feel

1400
04:55:21.080 --> 04:55:29.520
what my hands feel like really on you, so you

1401
04:55:29.639 --> 04:55:31.840
can maybe feel the warmth of my hands on the

1402
04:55:31.919 --> 04:55:37.279
back of your head. And with my hands to the

1403
04:55:37.400 --> 04:55:41.560
side of your head, not pressing, but just holding there

1404
04:55:41.720 --> 04:55:47.560
very gently, maybe over your ears and a little bit

1405
04:55:47.599 --> 04:55:52.200
on your face, just so you can feel my hands

1406
04:55:54.319 --> 04:56:07.319
so you can become accustomed to them. And now put

1407
04:56:07.400 --> 04:56:09.799
my hands on the back of your head again and

1408
04:56:10.000 --> 04:56:16.959
gently let them slide down onto the back of your neck.

1409
04:56:24.560 --> 04:56:34.400
You can feel my hands gently stroke in the back

1410
04:56:34.479 --> 04:56:40.880
of your neck to start with, just so you can

1411
04:56:40.959 --> 04:56:45.799
get used to the feeling of my hands on your skin,

1412
04:56:46.400 --> 04:56:54.919
get accustomed to realize that you're safe and it's all good,

1413
04:56:55.240 --> 04:57:04.799
it's all fine, And I'm going to start gently massaging

1414
04:57:05.599 --> 04:57:22.439
the muscles in the back of your neck with both hands. Now,

1415
04:57:22.520 --> 04:57:28.759
this is a very trusting situation, really, because our necks

1416
04:57:28.840 --> 04:57:33.159
are so fragile and to have someone have their hands

1417
04:57:33.840 --> 04:57:38.840
around your neck in that way can sometimes be problematic

1418
04:57:38.959 --> 04:57:44.520
for people, which is why massages are quite good, because

1419
04:57:44.560 --> 04:57:53.119
it allows you to relax and to get in touch

1420
04:57:53.360 --> 04:58:10.240
with trust, to feel useful and calm. And there's a

1421
04:58:10.360 --> 04:58:19.080
massage the sides of your neck gently moving from the

1422
04:58:19.159 --> 04:58:23.000
bottom of your neck. It would be sort of near

1423
04:58:23.040 --> 04:58:26.319
where your shoulders start, I guess, all the way up

1424
04:58:28.400 --> 04:58:33.840
to your jaw, your ears kind of area that side

1425
04:58:33.880 --> 04:58:38.880
of your neck. Of course, it's a lot longer than

1426
04:58:39.279 --> 04:58:54.319
the front of your neck, and then massage in the

1427
04:58:55.040 --> 04:59:02.599
back of your neck. It's you that area where perhaps

1428
04:59:02.720 --> 04:59:10.599
we hold tension, and as that area's message, you can

1429
04:59:10.680 --> 04:59:14.759
actually feel a sense of release in the back of

1430
04:59:14.840 --> 04:59:23.119
your neck and maybe you can breathe it out as well.

1431
04:59:25.720 --> 04:59:38.880
Notice how it feels. Notice how you feel. Then moving

1432
04:59:39.080 --> 04:59:42.680
down to that area between your neck and your shoulders,

1433
04:59:44.200 --> 04:59:53.119
that musty area, starting to message that area on both sides.

1434
04:59:55.279 --> 04:59:57.520
I mean, this would be the area that a lot

1435
04:59:57.560 --> 04:59:59.799
of people would message if they were going to give you,

1436
05:00:00.759 --> 05:00:06.200
like a shoulder message. Even that's not technically the shoulders,

1437
05:00:06.759 --> 05:00:09.200
but it's all the muscles that lead to the shoulders

1438
05:00:11.040 --> 05:00:17.639
from the neck, and again that can hold tension and stress.

1439
05:00:18.880 --> 05:00:23.880
And when massaged sometimes a nice deep message is useful,

1440
05:00:27.000 --> 05:00:42.400
and you decide how deep that message is, and just

1441
05:00:42.560 --> 05:00:49.520
allow my knuckles just to dig in to get to

1442
05:00:49.639 --> 05:00:59.639
those muscles and to really relaxed all the time being

1443
05:01:00.840 --> 05:01:17.959
yet gentle with you and just stroking down the area

1444
05:01:20.799 --> 05:01:26.919
to your actual shoulders, moving to the muscles of your shoulders,

1445
05:01:32.919 --> 05:01:37.720
and maybe initially just pulling up the shoulders a little

1446
05:01:37.759 --> 05:01:41.200
bit off the table just to give you a little

1447
05:01:41.200 --> 05:01:51.639
bit of a stretch. But very gently, and you've got

1448
05:01:51.680 --> 05:01:55.279
the muscles at the front of your shoulders, the sides

1449
05:01:55.520 --> 05:02:06.080
and the back. Again, this is a part that can

1450
05:02:06.240 --> 05:02:11.400
really take quite a bit of pressure, quite a bit

1451
05:02:11.479 --> 05:02:21.720
of needing. If if you wish to really release the

1452
05:02:21.880 --> 05:02:30.159
tension to really get into those muscles, and you can

1453
05:02:30.279 --> 05:02:34.479
let your fingers in there. They can feel really nice

1454
05:02:36.439 --> 05:02:43.959
sometimes just being stroked gently or being massaged quite strongly,

1455
05:02:47.680 --> 05:02:57.080
it can all be beneficial to the relaxation. Put the

1456
05:02:57.200 --> 05:03:10.639
muscles in your shoulders. Now you move down your arms.

1457
05:03:17.279 --> 05:03:20.799
We do one arm at a time, starting with your

1458
05:03:20.919 --> 05:03:31.159
right arm. Well I do is I just lift your

1459
05:03:31.319 --> 05:03:34.080
arm up, just hold it to the side of you

1460
05:03:37.319 --> 05:03:43.680
by words, still be attached, and I just message the

1461
05:03:43.840 --> 05:03:56.680
tops of your arms all the way down to your

1462
05:03:56.840 --> 05:04:23.880
forearms into your wrists, gently massaging that parts, the softer

1463
05:04:24.040 --> 05:04:30.799
part which is the underpart of the arm, which leads

1464
05:04:30.959 --> 05:04:35.759
to the crease in your elbow, the inside. It's much

1465
05:04:36.319 --> 05:04:53.200
more sensitive skin. Sometimes just having that stroked I feel

1466
05:04:53.360 --> 05:05:10.000
really nice, pleasurable and relaxing. Now moving down to your

1467
05:05:10.119 --> 05:05:22.959
right hand, just holding your hand with both of my hands,

1468
05:05:28.799 --> 05:05:32.680
just pressing gently on the back of your hand and

1469
05:05:34.759 --> 05:05:46.200
stretching your fingers ever slightly at the same time, pressing

1470
05:05:46.360 --> 05:05:59.639
down and massaging each finger, and then starting to massage

1471
05:05:59.720 --> 05:06:10.360
the arms at the hand. Just turning the hand gently,

1472
05:06:12.159 --> 05:06:22.360
stretching it gently, and actually having your handheld can really

1473
05:06:22.479 --> 05:06:29.959
be an emotional experience sometimes even if it is a stranger.

1474
05:06:31.959 --> 05:06:35.599
So when you don't know very well, like a massage

1475
05:06:35.919 --> 05:06:49.400
person or a therapist, maybe because it's intimate and you

1476
05:06:49.479 --> 05:07:02.279
can feel nice, you can feel safe. And as I

1477
05:07:02.360 --> 05:07:10.880
put that right arm back down where it was, we

1478
05:07:11.279 --> 05:07:17.759
did the same with your left arm, exactly the same.

1479
05:07:22.479 --> 05:07:27.479
Massage in the muscles in your arm all the way down.

1480
05:07:28.720 --> 05:07:41.000
Do you rest, stroking the inside of your arm, just

1481
05:07:41.119 --> 05:07:54.720
being gentle or as firm as you require, And then

1482
05:07:54.840 --> 05:08:11.000
massage in your left hand, stretching the fingers gently, massaging

1483
05:08:11.240 --> 05:08:27.119
the palm of your left hand. And you feel so

1484
05:08:30.000 --> 05:08:55.279
so relaxing, so comforting, And I just rest your left

1485
05:08:55.520 --> 05:09:09.520
arm back down. Start to massage your back, the biggest

1486
05:09:09.680 --> 05:09:21.040
part of your body, starting at the top, starting again

1487
05:09:21.240 --> 05:09:24.520
where we already have been, the area at the top

1488
05:09:24.880 --> 05:09:31.680
in between his shoulders, near your neck. Going back a

1489
05:09:31.799 --> 05:09:37.040
message in that area again, but this time moving downwards,

1490
05:09:43.520 --> 05:09:49.279
taking a downward stroke to the middle of your back,

1491
05:09:51.720 --> 05:09:57.159
working from the outside inwards. It's a massage in the

1492
05:09:59.439 --> 05:10:09.040
your back, but the outsides of your back, the parts

1493
05:10:11.759 --> 05:10:24.599
where your arms would maybe rest against, almost the part

1494
05:10:24.720 --> 05:10:38.080
that connects your front to your back. Just messaging down

1495
05:10:40.319 --> 05:10:49.599
firmly but gently, as firm as you want, moving down

1496
05:10:49.799 --> 05:10:53.479
and moving across a little bed, and moving all the

1497
05:10:53.520 --> 05:11:01.400
way down again, be very gentle yet firm as you choose.

1498
05:11:07.840 --> 05:11:12.479
Eventually we get to the spine. We can message the

1499
05:11:12.639 --> 05:11:16.840
muscles and either side of your spine from the top

1500
05:11:16.919 --> 05:11:22.959
of your neck all the way down to your lower back.

1501
05:11:29.159 --> 05:11:35.520
We can do that a few times. Sometimes people use

1502
05:11:38.360 --> 05:11:44.520
the knuckle or the two fingers and just go your

1503
05:11:44.680 --> 05:11:49.919
side of the spine almost just push down, go all

1504
05:11:50.000 --> 05:11:53.759
the way down to the bottom of the spine, each

1505
05:11:53.959 --> 05:12:04.520
time releasing tension and opening up the body, stretching your

1506
05:12:04.560 --> 05:12:11.360
body so that you feel more relaxed but at the

1507
05:12:11.479 --> 05:12:27.799
same time rejuvenated. And now I'm going to move to

1508
05:12:27.959 --> 05:12:36.479
one side, to your right side, and from the bottom

1509
05:12:36.560 --> 05:12:42.279
of your ribs to your pelvis, I'm going to massage

1510
05:12:43.319 --> 05:12:48.639
that area of your back. I'll stretch over the other

1511
05:12:48.799 --> 05:12:54.119
side and i will pull the muscles gently and massage

1512
05:12:54.240 --> 05:12:58.639
and push from one end that side or way to

1513
05:12:58.799 --> 05:13:03.720
my side in the middle of fact to where your

1514
05:13:03.759 --> 05:13:10.799
spine is massaging that sign of your spine the opposite

1515
05:13:10.919 --> 05:13:16.560
side to where I'm standing. It's almost like kneading bread.

1516
05:13:18.959 --> 05:13:25.319
There's that big area which is firm yet lots there

1517
05:13:25.599 --> 05:13:35.080
to message. Potentially one of the most important places to

1518
05:13:35.159 --> 05:13:42.720
actually have a message because you really feel it. You

1519
05:13:42.919 --> 05:13:47.880
really feel the release and the pleasure of having your

1520
05:13:47.959 --> 05:13:55.599
lower back massaged. It releases so much from your body

1521
05:13:57.159 --> 05:14:06.000
that's not useful, starting a healing process which will continue

1522
05:14:06.200 --> 05:14:18.599
long after this recording is over. The message in this

1523
05:14:18.799 --> 05:14:22.720
part of your body not only feels really good for you,

1524
05:14:24.159 --> 05:14:28.599
it's actually fun to do because it is, as I said,

1525
05:14:28.799 --> 05:14:33.880
like kneading bread. It's a part that you can really

1526
05:14:34.000 --> 05:14:41.759
get hold of and really message deeply. If that's your choice,

1527
05:14:49.799 --> 05:14:51.680
then I'm going to move over to the other side

1528
05:14:51.720 --> 05:14:58.159
of your body and do the same with the opposite

1529
05:14:58.319 --> 05:15:07.599
part off your lawer back, kneading and messaging from your

1530
05:15:07.799 --> 05:15:15.240
sides or way to the middle of your back where

1531
05:15:15.279 --> 05:15:28.919
your spine is pressing and kneading firm and gentle at

1532
05:15:28.959 --> 05:15:44.200
the same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1533
05:15:44.560 --> 05:15:56.200
relaxation or mixed together. Plus there's that feeling from your

1534
05:15:56.279 --> 05:16:01.400
stomach as it's being stretched. Even though you're in your

1535
05:16:01.520 --> 05:16:05.799
stomach now, you can feel it being stretched because that

1536
05:16:05.959 --> 05:16:17.360
whole area is connected to your stomach. Now we're going

1537
05:16:17.400 --> 05:16:22.319
to move or move further up to your top of

1538
05:16:22.400 --> 05:16:26.840
your body and I we do the same this time,

1539
05:16:28.159 --> 05:16:34.959
starting with your upper back. Put my hands forward over

1540
05:16:36.279 --> 05:16:42.479
and mess it massage in that area up to your spine,

1541
05:16:43.639 --> 05:16:46.240
from the side of your body up to your spine.

1542
05:16:48.040 --> 05:16:54.200
So some of that message area, the muscle tissue or

1543
05:16:54.240 --> 05:16:58.240
whatever fatty tissue even will be possibly from your chest

1544
05:17:00.080 --> 05:17:04.159
because all connected the chest and the back connect together.

1545
05:17:07.319 --> 05:17:10.599
I'm going to be massaging and just pulling some of

1546
05:17:10.720 --> 05:17:18.639
that skin from your side up and massaging that area

1547
05:17:21.639 --> 05:17:25.799
of your upper back all the way to your spine.

1548
05:17:30.200 --> 05:17:32.439
And then I'll move down a bit and I'll continue

1549
05:17:33.040 --> 05:17:35.799
with the middle of your back doing exactly the same

1550
05:17:35.919 --> 05:17:53.479
thing as gentle, as deep as you choose. Now I'll

1551
05:17:53.599 --> 05:17:58.119
move the other side again and do the exact same

1552
05:17:58.279 --> 05:18:02.279
thing with the top of your back on the other side,

1553
05:18:03.360 --> 05:18:17.400
from pretty much underneath your arm area really to your spine,

1554
05:18:22.520 --> 05:18:29.400
and then continuing that all the way down, including your

1555
05:18:29.439 --> 05:18:46.759
lower your middle of your back. I'm gonna go to

1556
05:18:46.919 --> 05:18:53.520
your thighs, the backs of your thighs, and the sides

1557
05:18:53.599 --> 05:19:03.200
of your thighs, starting with your right egg. Massage in

1558
05:19:04.599 --> 05:19:13.799
the back and the sides of your thighs gently and firmly.

1559
05:19:15.919 --> 05:19:19.319
There's a lot of muscles there. It's an area that

1560
05:19:19.439 --> 05:19:23.639
can be very tense at times and maybe needs a

1561
05:19:23.720 --> 05:19:26.159
little bit more pressure than the rest of the body

1562
05:19:27.200 --> 05:19:34.919
that's up to you. You can gently stroke the back

1563
05:19:37.720 --> 05:19:42.080
of your legs where you know, opposite your knee joint

1564
05:19:43.360 --> 05:19:56.279
or underneath your knee joint, very sensitive, gentle area. And

1565
05:19:56.319 --> 05:20:03.639
then working down to your calf muscles. Massage in your

1566
05:20:03.759 --> 05:20:13.119
calf muscles thoroughly and deeply, if you choose, using both

1567
05:20:13.279 --> 05:20:31.880
hands and fingers, digging deep to your ankles, in the

1568
05:20:32.000 --> 05:20:38.840
back of your back of your ankles, just gently massage

1569
05:20:38.919 --> 05:20:50.799
in that area, maybe lifting the leg and stretching out

1570
05:20:50.799 --> 05:21:13.400
a little bit. Moving to the right foot, massage in

1571
05:21:15.959 --> 05:21:23.080
the bottom of your feet and the size of your feet,

1572
05:21:30.240 --> 05:21:39.680
gently but firm enough so they don't tickle, and just

1573
05:21:39.840 --> 05:21:45.400
allow the pleasure that you get from having your feet

1574
05:21:45.520 --> 05:21:55.159
massage to just overtake you as I continue to message

1575
05:21:55.200 --> 05:22:04.720
your feet, the bottoms of your feet, the sides, your arches,

1576
05:22:05.400 --> 05:22:10.159
your heel. You can put a lot of pressure into

1577
05:22:10.240 --> 05:22:16.279
your heel and it feels amazing, Yet the arches need

1578
05:22:16.400 --> 05:22:24.799
to be a bit more gentle. Stretching your toes gently,

1579
05:22:27.520 --> 05:22:31.840
the message in the bottoms of your toes with my fingers,

1580
05:22:34.240 --> 05:22:48.040
each one individually. Moving over to the left leg to

1581
05:22:48.200 --> 05:22:56.439
do exactly the same thing, starting at the top of

1582
05:22:56.520 --> 05:23:01.880
the thighs, working the back of the thighs and the sides,

1583
05:23:03.560 --> 05:23:13.959
massaging deeply and gently the whole area, working all the

1584
05:23:14.040 --> 05:23:26.799
way down. And this is an area that maybe you

1585
05:23:26.919 --> 05:23:34.639
could like to spend more time relaxing and messaging. So

1586
05:23:34.799 --> 05:23:41.000
perhaps if you wanted, I could bigger future recording. Want's

1587
05:23:41.000 --> 05:23:49.880
spend more time on one particular area. As you move

1588
05:23:50.040 --> 05:24:02.720
down to your calf muscles, Massage in your calf muscles

1589
05:24:04.200 --> 05:24:18.119
firmly and gently, move down your aincor into your feet,

1590
05:24:19.959 --> 05:24:25.680
Massage in the backs of your feet, the bottoms of

1591
05:24:25.759 --> 05:24:35.799
your feet, stretching your toes, and massage in each tone individually.

1592
05:24:38.400 --> 05:24:43.919
And the feeling of pleasure and release that you experience

1593
05:24:44.080 --> 05:25:02.680
when your having your feet massaged. Feels really good. Now

1594
05:25:06.200 --> 05:25:10.240
she turn over in your mind. Laying on your back,

1595
05:25:17.680 --> 05:25:23.400
I'm just going to start again for your neck area,

1596
05:25:30.400 --> 05:25:38.080
in your shoulders, just to get back in touch with

1597
05:25:38.200 --> 05:25:55.319
that area and lets you move up. I can clean

1598
05:25:55.400 --> 05:25:59.880
my hands, make them more fresh, because now I'm going

1599
05:25:59.919 --> 05:26:09.599
to massage your face gently, starting off with your forehead.

1600
05:26:16.360 --> 05:26:22.040
Your eyes are closed and I can just stretch your

1601
05:26:22.200 --> 05:26:33.159
eyes a little bit, pushing up on your eyebrows, just

1602
05:26:33.400 --> 05:26:46.639
massaging around your scalp, massaging down your cheeks, around your ears,

1603
05:26:49.799 --> 05:27:02.959
into your chaw, gently the sides of your neck chin

1604
05:27:10.119 --> 05:27:21.119
mm hmm. Then just moving down shall your neck down

1605
05:27:21.279 --> 05:27:29.000
to your chest, starting by message in the very top

1606
05:27:29.080 --> 05:27:37.319
of your chest where the collar phone is. Give a

1607
05:27:37.520 --> 05:27:49.680
side of the collarbone. Then just message in the hole

1608
05:27:49.880 --> 05:28:10.479
of the chest. M in the chest around because it's

1609
05:28:10.560 --> 05:28:15.520
quite a large area. You can move from one side

1610
05:28:15.639 --> 05:28:26.400
to the next, moving my hands underneath pretty much where

1611
05:28:26.439 --> 05:28:36.279
your arms are stretching up, stretching some of the muscles

1612
05:28:36.319 --> 05:28:45.279
of your back in the process, moving up over your

1613
05:28:45.439 --> 05:29:05.159
chest and they're moving down again, and then allowing my

1614
05:29:05.319 --> 05:29:12.880
hands to just massage gently and slide down towards your stomach,

1615
05:29:14.680 --> 05:29:21.119
starting in the middle of your chest, and then gradually

1616
05:29:21.400 --> 05:29:27.880
my hands moving apart and massage in and slide in

1617
05:29:28.479 --> 05:29:37.000
at the same time, moving down to just below your

1618
05:29:37.040 --> 05:29:55.240
red cage, moving down, then massaging up again, giving your

1619
05:29:55.439 --> 05:30:05.880
chest all the attention and it needs to feel completely relaxed.

1620
05:30:13.200 --> 05:30:16.959
Remembering that I'm also going to be focusing on your

1621
05:30:17.240 --> 05:30:22.959
sides as well, an area that really doesn't get much attention,

1622
05:30:25.520 --> 05:30:34.840
that feels really good when it's massaged. Just stroking my

1623
05:30:35.080 --> 05:30:42.919
hands down the sides of your body, just below your arms,

1624
05:30:43.680 --> 05:30:56.360
all way down to your hips. Now moving to your

1625
05:30:56.439 --> 05:31:03.000
stomach area, stand one side of you like I did

1626
05:31:03.080 --> 05:31:07.479
when I did your lower back, I'm gonna do a

1627
05:31:07.639 --> 05:31:13.479
similar process of just stretching the muscles from your side,

1628
05:31:16.959 --> 05:31:26.560
gently massaging from one side to the next.

1629
05:31:28.599 --> 05:31:29.040
Move in.

1630
05:31:31.599 --> 05:31:35.799
The whole area from below your ribs all the way

1631
05:31:35.880 --> 05:31:46.520
down to below your belly button, and then move.

1632
05:31:46.439 --> 05:31:49.439
Around to the other side of you and repeat that

1633
05:31:56.080 --> 05:32:10.080
process of relaxing deeply, calmly. You feel loose, you feel free.

1634
05:32:12.479 --> 05:32:17.200
And it's something about having your stomach massage that's different

1635
05:32:17.240 --> 05:32:24.080
from any other part because we do have a tendency

1636
05:32:24.680 --> 05:32:28.560
of holding a different kind of stress in our stomach

1637
05:32:30.000 --> 05:32:38.599
that we may not be aware of as in our message,

1638
05:32:38.720 --> 05:32:48.159
your stomach in front of your stomach, making circles around

1639
05:32:48.479 --> 05:32:56.919
your belly button, and then going the other way around.

1640
05:33:03.479 --> 05:33:09.200
There's a gentleness and a freedom that comes from feeling

1641
05:33:09.880 --> 05:33:20.159
how you're feeling. As I now move down the tops

1642
05:33:20.240 --> 05:33:26.959
of your thighs, the muscles, massaging them, and I can

1643
05:33:27.119 --> 05:33:33.040
do this two legs at the same time, pressing down,

1644
05:33:35.919 --> 05:33:42.040
massaging deeply those muscles in your thighs at front of

1645
05:33:42.159 --> 05:33:53.119
your thighs, and moving down to your knees, gently massaging

1646
05:33:53.200 --> 05:34:04.080
your knees, sliding down on your shins, putting pressure on

1647
05:34:04.279 --> 05:34:16.319
either side of your shin gently softly but firmly, moving

1648
05:34:16.479 --> 05:34:25.680
down to your ankles, stroking the tops of your feet,

1649
05:34:31.799 --> 05:34:37.200
and then with each foot in each hand, just gently

1650
05:34:37.439 --> 05:34:45.759
messaging the whole of the foot, the top, the bottom,

1651
05:34:46.560 --> 05:34:54.840
your heel, your ankle, your toes, messaging every part of

1652
05:34:54.959 --> 05:35:04.680
your feet. Feels so good. Just to let go and

1653
05:35:04.959 --> 05:35:29.040
enjoy the process, enjoy feeling so deeply relaxed, so much

1654
05:35:29.240 --> 05:35:36.279
comfort and so many feelings that come just from touching

1655
05:35:36.400 --> 05:35:52.840
your skin. And you can just lie there for as

1656
05:35:53.000 --> 05:36:02.799
long as you choose, enjoying the feeling of deep comfort

1657
05:36:05.880 --> 05:36:37.840
from being massaged by me. Enjoy feeling deeply right. And

1658
05:36:37.959 --> 05:36:44.279
all we're going to do is blow out some candles.

1659
05:36:46.799 --> 05:37:01.880
In your mind, there's going to be a hum hundred candles,

1660
05:37:09.000 --> 05:37:14.799
and you're going to blow each one out individually, one

1661
05:37:15.159 --> 05:37:22.560
by one, starting at one hundred. As I count down

1662
05:37:27.759 --> 05:37:34.599
all the way down to one, and each time I

1663
05:37:34.880 --> 05:37:43.959
say a number, you can imagine that candle in front

1664
05:37:44.040 --> 05:37:55.040
of you, and I'd like you to actually physically generally

1665
05:37:55.200 --> 05:38:10.880
blow that candle out, just so it's not big blows,

1666
05:38:11.279 --> 05:38:25.119
just a gentle, and that candle will extinguish. And then

1667
05:38:25.279 --> 05:38:32.599
I'll say the next number, so we moved down, then

1668
05:38:32.680 --> 05:38:44.959
you can just blow that one out as well. And

1669
05:38:45.119 --> 05:38:55.040
as we move down the numbers, you'll find yourself feeling

1670
05:38:55.479 --> 05:39:04.360
more and more relaxed. If you need to sleep, you'll

1671
05:39:04.360 --> 05:39:16.240
also find yourself becoming incredibly tired and sleepy. In fact,

1672
05:39:16.360 --> 05:39:26.400
you may struggle to blow out all one hundred of

1673
05:39:26.560 --> 05:39:44.959
these candles as you feel more and more deeply relaxed,

1674
05:39:51.680 --> 05:40:09.639
more and more deeply tired, And the further you go down,

1675
05:40:12.279 --> 05:40:25.919
the more your mind starts to drift. You may find

1676
05:40:26.319 --> 05:40:40.680
that you stop listening to me. After a while, and

1677
05:40:40.919 --> 05:40:45.080
even though there may be background sounds where you are,

1678
05:40:49.959 --> 05:40:55.799
you'll be aware of those sounds at the moment.

1679
05:41:01.119 --> 05:41:01.599
Be me.

1680
05:41:05.119 --> 05:41:19.919
Start to just not even notice them at all because

1681
05:41:20.080 --> 05:41:33.639
they're unimportant. Where I am, I've got the sounds of

1682
05:41:33.720 --> 05:41:40.680
the birds, there's horrors, the pigeon who likes to say

1683
05:41:40.759 --> 05:41:47.040
hello sometimes, and there's the odd plane that goes by,

1684
05:41:50.080 --> 05:42:03.479
maybe traffic and trains in the distance, But none of

1685
05:42:03.560 --> 05:42:17.639
that seems important whatsoever. Or candles you blow out, the

1686
05:42:17.799 --> 05:42:34.599
less important anything is more candles you blow out, the

1687
05:42:34.840 --> 05:42:51.360
further seemed to move away from sounds and from general

1688
05:42:54.799 --> 05:43:06.000
date days. Stuff seems to just move away on its own.

1689
05:43:11.319 --> 05:43:22.400
You feel more calmer with every candle you blow out,

1690
05:43:32.200 --> 05:43:49.400
guiding the next number. Do you hear me say? And

1691
05:43:49.560 --> 05:44:07.439
then you blow that candle out too? So easy, so simple.

1692
05:44:16.959 --> 05:44:30.959
We're gonna start by introducing the first candle, which is

1693
05:44:31.040 --> 05:44:49.919
a hundred. First candles one hundred. When you blow that

1694
05:44:50.319 --> 05:45:09.840
candle out, you'll find immediately a slight change in how

1695
05:45:09.959 --> 05:45:21.319
you feel, as well as a real sense of positivity

1696
05:45:22.240 --> 05:45:56.639
growing within you, relaxation and sleepiness expanding. Starting with one hundred,

1697
05:46:00.200 --> 05:46:41.000
I can't dole now ninety nine m candle ninety eight,

1698
05:47:01.520 --> 05:48:34.919
can ninety seven, cam ninety six and ninety five, hand

1699
05:48:39.520 --> 05:50:14.639
ninety four, candle ninety three, candle ninety two and ninety one.

1700
05:50:33.040 --> 05:52:07.279
Ten to ninety and eighty nine and eighty eight can do.

1701
05:52:18.400 --> 05:55:18.479
Eighties, can do eighty eight, five s four, eighty two.

1702
05:56:25.720 --> 05:58:37.240
And two one he can seventy nine, can do seventy eight,

1703
05:58:46.159 --> 05:59:29.319
can dole seventy seven, candle seventy six, candle seventy five,

1704
05:59:48.240 --> 06:00:42.680
candle seventy four, candle seventy three, candle seventy two, candle

1705
06:00:47.680 --> 06:01:54.520
seventy one, candle seventy one and seventy and sixty nine,

1706
06:02:04.360 --> 06:02:52.279
candle sixty eight, candle sixty seven, candle sixty five, candle

1707
06:02:57.880 --> 06:03:58.119
sixty four, candle sixty four, candle sixty three, candle sixty

1708
06:04:13.279 --> 06:05:50.520
and sixty one, candle sixty, fifty nine and fifty eight,

1709
06:06:01.360 --> 06:07:26.919
candle fifty seven, candle fifty six, candle fifty five, candle

1710
06:07:30.919 --> 06:08:42.639
fifty four, handle fifty three, eight, ten, fifty two and

1711
06:08:46.759 --> 06:10:52.479
fifty two can to cand fifty one, candle fifty candle

1712
06:10:56.439 --> 06:12:47.159
foty nine, can foot it ate candle forty seven, candle

1713
06:12:49.880 --> 06:14:42.880
forty six, candle forty five and forty two, jendle who

1714
06:14:43.319 --> 06:17:17.240
to and foty handle thirty nine, thirty eight, can't do

1715
06:17:21.759 --> 06:18:56.400
thirty seven, can't do thirty five, can't do thirty four

1716
06:19:29.840 --> 06:22:21.360
tenso thirty three handle thirty one, candle four and twoin

1717
06:22:22.279 --> 06:24:43.959
teen nine can twenty eight and twenty seven and twenty

1718
06:24:44.319 --> 06:26:55.959
six can wity five and tiny four end of twenty

1719
06:26:56.720 --> 06:29:37.040
thirty and twin tips and tenty wand and to winty yes,

1720
06:30:01.959 --> 06:32:48.599
can't do ninety can do seventeen, canl sixteen chancel foo

1721
06:32:48.919 --> 06:38:09.080
s jen wo candle eleven cans and two nine chimed eight,

1722
06:38:42.159 --> 06:39:40.599
shamdo six m.

1723
06:40:31.479 --> 06:41:22.080
Four and doy.

1724
06:42:19.319 --> 06:43:35.000
Seven two can or let go of all of those thoughts, worries,

1725
06:43:35.319 --> 06:43:41.400
concerns about the past, thoughts about the future, and even

1726
06:43:42.919 --> 06:43:47.240
things you've been thinking about today. Just let it all

1727
06:43:47.319 --> 06:43:53.560
go because none of it is useful in this moment.

1728
06:43:58.439 --> 06:44:13.840
This is your opportunity to just focus on feeling relaxed,

1729
06:44:18.119 --> 06:44:24.560
allowing yourself to get in touch with that natural sense

1730
06:44:26.639 --> 06:44:34.759
of peace that we all have within us. It's available

1731
06:44:34.840 --> 06:44:39.680
for everyone. It just sometimes takes a little bit of

1732
06:44:39.799 --> 06:44:47.240
effort to set up the right time and place in

1733
06:44:47.479 --> 06:44:53.720
order for you to just let go. Because when you

1734
06:44:53.919 --> 06:45:01.720
do decide to let go and relax, that's what your

1735
06:45:01.759 --> 06:45:10.439
body starts to do because you've chosen. You've chosen to

1736
06:45:10.919 --> 06:45:18.000
just allow your body to unwind and your mind starts

1737
06:45:18.119 --> 06:45:25.560
to slow down. And it's a nice feeling. It's a

1738
06:45:25.680 --> 06:45:29.880
nice feeling at the beginning, just to know that you

1739
06:45:30.400 --> 06:45:40.639
have chosen to decide to relax deeply, and because you've

1740
06:45:40.759 --> 06:45:49.279
made that decision, your body will just follow suit. Because

1741
06:45:49.319 --> 06:45:53.959
sometimes all the muscles in your body need is just

1742
06:45:54.319 --> 06:46:03.560
permission from you to relax. Because so often we're busy,

1743
06:46:03.799 --> 06:46:08.000
we're going from here to there, we're walking around, and

1744
06:46:08.119 --> 06:46:15.439
we're doing stuff, and the body doesn't have any time

1745
06:46:15.680 --> 06:46:24.080
or space to really relax deeply. So it kind of

1746
06:46:24.200 --> 06:46:29.759
waits for you to lead the way, waits for your permission.

1747
06:46:34.080 --> 06:46:40.599
And when you do give your permission, when you give

1748
06:46:40.639 --> 06:46:46.959
the say so we need, say okay, it's time for

1749
06:46:47.040 --> 06:46:56.720
your body to let go completely and relax totally, your

1750
06:46:56.759 --> 06:47:06.240
body just follows. It's like a breath of relief. Ah good,

1751
06:47:06.319 --> 06:47:13.240
I can now relax. That feeling at the end of

1752
06:47:13.319 --> 06:47:16.560
a day, of a very physical day that you may

1753
06:47:16.639 --> 06:47:20.479
experience in the past where you get home and you

1754
06:47:20.680 --> 06:47:24.400
just sit down on a chair, maybe you kick your

1755
06:47:24.520 --> 06:47:30.639
shoes off and not ah, feels so nice knowing that

1756
06:47:30.720 --> 06:47:34.759
you don't have to get up again for a little

1757
06:47:34.799 --> 06:47:38.439
while at least if you choose, you can just sit

1758
06:47:38.599 --> 06:47:51.119
there for maybe an hour to It feels blissful. And

1759
06:47:51.439 --> 06:47:56.400
just by sitting down like that, your body knows that

1760
06:47:56.520 --> 06:48:01.959
it's time to relax. Your body has been given permission

1761
06:48:02.200 --> 06:48:11.840
from you. Because it's a mindset in your mind, you're

1762
06:48:11.959 --> 06:48:23.720
prepared to let go of everything and just completely allow

1763
06:48:24.119 --> 06:48:33.080
all the stress of your body to evaporate. Any tensions

1764
06:48:33.400 --> 06:48:52.240
can just gradually vanish. It's almost like magic, really, because

1765
06:48:52.599 --> 06:48:59.119
that sense of relaxation in your body, it's a very

1766
06:48:59.279 --> 06:49:06.080
natural story. It's not something unusual. It may feel unusual

1767
06:49:06.400 --> 06:49:09.279
when you first start to relax, if you if you

1768
06:49:09.360 --> 06:49:14.599
haven't really spent a lot of time focusing and giving

1769
06:49:14.680 --> 06:49:19.919
yourself this space to let go completely and relax, they

1770
06:49:20.080 --> 06:49:27.840
seem are most alien, but it isn't. It's actually the

1771
06:49:28.000 --> 06:49:32.959
most natural thing in the world to let go completely,

1772
06:49:34.680 --> 06:49:42.479
to relax totally, the most natural thing in the world

1773
06:49:45.119 --> 06:49:55.200
to allow yourself to feel really calm in your mind.

1774
06:49:57.799 --> 06:50:05.360
And it is almost like a which or unwinding. It's

1775
06:50:05.439 --> 06:50:13.200
like you press a button and all the tension just releases,

1776
06:50:14.560 --> 06:50:17.959
and it's like a wheel, like a cog, like the

1777
06:50:18.080 --> 06:50:22.000
inside of the clock, just unwinding. And it's almost like

1778
06:50:22.159 --> 06:50:27.240
you could see the little wind up knob that's used

1779
06:50:28.159 --> 06:50:32.159
just going the opposite way that you choose to wind

1780
06:50:32.240 --> 06:50:40.759
it up, and the energy that fremetic stress for energy

1781
06:50:42.279 --> 06:50:52.560
gradually winding down, losing its power, losing its strength as

1782
06:50:52.639 --> 06:51:02.040
a sense of relaxation becomes stronger and deeper, and you

1783
06:51:02.240 --> 06:51:10.360
may find a the more relaxed you feel, that your

1784
06:51:10.560 --> 06:51:20.639
mind starts to wonder, maybe seemed to stop listening to

1785
06:51:20.799 --> 06:51:25.200
me for a while, and your mind goes somewhere else,

1786
06:51:26.639 --> 06:51:32.479
and then you realize you're listening to me again, and

1787
06:51:32.599 --> 06:51:39.240
that was just your mind drifting to sleep, which is

1788
06:51:39.400 --> 06:51:50.560
quite natural, because sometimes when we're stressed and tense, we're

1789
06:51:50.639 --> 06:51:54.240
not mean I actually be aware of what we need,

1790
06:51:55.400 --> 06:52:03.840
what we physically your emotionally need in this moment. But

1791
06:52:04.000 --> 06:52:10.240
when you allow your body and mind to relax completely

1792
06:52:12.000 --> 06:52:19.200
and you let go of all thoughts, concerns, worries, ideas,

1793
06:52:20.680 --> 06:52:25.240
all letting them go allow them to drop onto the floor.

1794
06:52:30.520 --> 06:52:36.520
When you start to get in touch with the feelings

1795
06:52:36.680 --> 06:52:48.400
of such relaxation. This feels so nice to be in

1796
06:52:48.599 --> 06:52:55.360
touch with the calmness of the different body parts as

1797
06:52:55.520 --> 06:53:08.880
they become looser and looser, and even your breathing seems

1798
06:53:10.599 --> 06:53:21.080
easier and more natural effortless, as that cool enters through

1799
06:53:21.119 --> 06:53:30.400
your mouth or nose into your lungs, breathing in comforts

1800
06:53:30.599 --> 06:53:38.919
and relaxation, and then just breathing out any excess remain

1801
06:53:39.159 --> 06:53:47.360
intention or stress from every part of your body and mind.

1802
06:53:50.919 --> 06:53:55.520
And as you start to focus on your mind, maybe

1803
06:53:56.040 --> 06:54:04.000
you notice that things come to a standstill or maybe

1804
06:54:04.439 --> 06:54:13.040
just much much lower than before, because your mind is

1805
06:54:13.159 --> 06:54:24.040
not really needed when listening to my voice, which allows

1806
06:54:24.119 --> 06:54:30.040
your mind to relax just as deeply as your body.

1807
06:54:32.799 --> 06:54:41.080
And that's synchronicity between the relaxation of your body and

1808
06:54:43.799 --> 06:54:57.599
relaxation of your mind. Lets you know feeling completely calm, loose,

1809
06:54:57.959 --> 06:54:58.880
and relaxed.

1810
06:55:01.319 --> 06:55:02.319
He is.

1811
06:55:04.119 --> 06:55:20.119
A great healing experience fear and has so many positive

1812
06:55:20.479 --> 06:55:28.439
benefits for your body, mind, and your life. To be

1813
06:55:28.560 --> 06:55:38.959
able to lect over everything and to relax completely in

1814
06:55:39.840 --> 06:55:47.799
all parts of your body and mind. Even your bones

1815
06:55:48.080 --> 06:56:04.319
has arise, all your muscles arise, even the skin that

1816
06:56:04.720 --> 06:56:19.919
covers your body is relaxed. Every hair that you have

1817
06:56:21.759 --> 06:56:39.319
is also deeply relaxed, and your brain really styles the

1818
06:56:39.560 --> 06:56:41.479
feel the benefit.

1819
06:56:42.919 --> 06:56:43.240
Of this.

1820
06:56:44.840 --> 06:56:57.200
Healing relaxation. And as you focus on the inside of

1821
06:56:57.319 --> 06:57:03.000
your scalp where your brain is, you can start to

1822
06:57:03.319 --> 06:57:12.799
realize and notice the benefits of your brain relaxing deeply.

1823
06:57:17.119 --> 06:57:25.840
And then it's your brain continues to relax sends those

1824
06:57:26.599 --> 06:57:34.680
messages to the rest of your body and to mind,

1825
06:57:36.639 --> 06:57:55.520
to rely relax and more deeply relax me more completely,

1826
06:57:59.080 --> 06:58:11.439
letting go of any remaining thoughts or concerns allowerman just

1827
06:58:12.000 --> 06:58:19.520
drop onto the floor because they're no longer necessary in

1828
06:58:20.200 --> 06:58:31.319
this moment, In this moment of deep relaxation and calmness,

1829
06:58:33.639 --> 06:59:00.479
filling your grain with deep concentrated heathing, calming, relaxing, free

1830
06:59:00.919 --> 06:59:18.119
parts of your brain, feeling so loose and comfortable, so

1831
06:59:19.319 --> 06:59:33.720
relaxed and be peaceful. Your brain feels so light, that's

1832
06:59:33.919 --> 06:59:45.040
so healthy. In that sense of deep deep comfort really

1833
06:59:45.959 --> 06:59:58.720
does allow you to enjoy those ever increase in sensations

1834
06:59:59.000 --> 07:00:13.400
of comfort that is spreading throughout your body, relaxing each

1835
07:00:15.040 --> 07:00:28.319
and every muscle of your body, eat deeper and deeper,

1836
07:00:31.439 --> 07:00:49.080
much more deeper than before, much more comfort spreading through

1837
07:00:50.520 --> 07:01:01.639
your body in your mind, be so peaceful and calm,

1838
07:01:04.479 --> 07:01:18.959
so very very peaceful in avery part of your body.

1839
07:01:20.639 --> 07:01:35.279
Lett him go mm hm a everything averything, so peaceful

1840
07:01:35.720 --> 07:01:54.560
and calm, So relax a very second the passes you

1841
07:01:54.880 --> 07:02:22.919
feel depath deeper, Relax deeper and deeper, relax, cal so calm,

1842
07:02:27.000 --> 07:02:39.840
peace for so very piece from your head down to

1843
07:02:39.919 --> 07:02:53.080
your ties. Such peace and comfort growing all the time,

1844
07:02:55.959 --> 07:03:07.080
Such peace and comfort spreading through your body and mind

1845
07:03:09.599 --> 07:03:25.959
deep and deeper. Such comforts, spreading and sinking deeper into

1846
07:03:26.319 --> 07:03:41.520
a muscle of your body, so that you feel amazing solaxed,

1847
07:03:45.040 --> 07:04:11.360
so piece, so solas and peace. Letting go. Going to

1848
07:04:11.439 --> 07:04:18.200
do a body scan, focusing on firstly how you feel

1849
07:04:19.119 --> 07:04:23.479
in your body, Not trying to change how you feel,

1850
07:04:24.639 --> 07:04:29.599
not trying to relax, not trying to move away from

1851
07:04:29.680 --> 07:04:38.240
any discomfort or stress or tension. Just accepting, observing and

1852
07:04:38.439 --> 07:04:43.040
accepting how you feel in the different parts of your body,

1853
07:04:45.040 --> 07:04:54.119
Just allowing yourself to be exactly as you are, to notice,

1854
07:04:54.880 --> 07:05:03.000
to get in touch with how you actually feel in

1855
07:05:03.159 --> 07:05:13.080
this moment. I'm going to start off by focusing on

1856
07:05:13.240 --> 07:05:25.759
your hands. Just be aware of your hands. I'd like

1857
07:05:25.880 --> 07:05:30.319
you to move your hands around. Just maybe move your

1858
07:05:30.560 --> 07:05:36.279
fingers a little bit. I've been and closing your hands

1859
07:05:37.119 --> 07:05:43.919
very gently, just so that you can get in touch

1860
07:05:44.279 --> 07:05:57.080
with how your hands and your fingers feel, very very

1861
07:05:57.479 --> 07:06:14.840
slow movements. Focusing now on your feet, and if you

1862
07:06:15.000 --> 07:06:19.279
can just do kind of an equivalent with your feet

1863
07:06:19.520 --> 07:06:26.279
is you've just done with your hands, Maybe turn in

1864
07:06:26.400 --> 07:06:34.439
your ankles, moving your feet around, moving your toes gently,

1865
07:06:37.080 --> 07:06:49.279
but only very gently and very slowly, noticing how your

1866
07:06:49.439 --> 07:07:02.560
feet fulfill in this moment. Focusing now and your eyes,

1867
07:07:05.520 --> 07:07:09.919
and I like you to just focus on your eyelids.

1868
07:07:12.360 --> 07:07:15.400
Maybe you can open and close your eyes a couple

1869
07:07:15.479 --> 07:07:20.560
of times to really get in touch with how you

1870
07:07:20.799 --> 07:07:26.759
feel when you do close your eyes. The muscle changes

1871
07:07:29.119 --> 07:07:35.040
in your eyes when you do close them, maybe raising

1872
07:07:35.119 --> 07:07:44.200
your eyebrows, it stretches the tops of your eyes, perhaps

1873
07:07:44.439 --> 07:07:52.360
squinting your eyes, scrunching up your eyes, just so you

1874
07:07:52.479 --> 07:08:00.720
can heally get in touch with all the aspects of

1875
07:08:01.919 --> 07:08:05.360
how your eyes feel.

1876
07:08:08.080 --> 07:08:08.720
Right now.

1877
07:08:17.959 --> 07:08:24.439
Now, focusing on your thighs, and it just starts you

1878
07:08:24.599 --> 07:08:34.720
to gently tense your thighs, just very very gently, just

1879
07:08:35.000 --> 07:08:47.240
enough so you can become more atchuned to the physical

1880
07:08:47.880 --> 07:08:55.119
sensation of your upper legs, the front of your thighs,

1881
07:08:55.400 --> 07:09:06.400
and the backs of your thighs, noticing and observing how

1882
07:09:08.759 --> 07:09:23.799
your thighs fear. Right now, moving your focus to the

1883
07:09:23.919 --> 07:09:30.759
back of your neck. Just noticing the back of your neck,

1884
07:09:32.279 --> 07:09:37.520
the muscles, and of course they lead to the side

1885
07:09:37.599 --> 07:09:41.759
of your neck. They also lead to the top of

1886
07:09:41.840 --> 07:09:48.200
your back, which leads to your shoulders. So as your

1887
07:09:48.560 --> 07:09:55.400
focus on the back of your neck, maybe can move

1888
07:09:55.520 --> 07:10:03.000
your head gently upwards as if you're looking up. Maybe

1889
07:10:04.240 --> 07:10:08.279
moving your head down as if you were looking down.

1890
07:10:11.439 --> 07:10:16.279
Perhaps moving your head side to side, right to left,

1891
07:10:18.240 --> 07:10:29.360
on only very slowly and very gently. I'm not trying

1892
07:10:29.439 --> 07:10:37.680
to force anything. It has to be very very gentle,

1893
07:10:40.720 --> 07:10:52.240
just so you can be more in touch with the feelings,

1894
07:10:54.040 --> 07:11:02.520
with the sensations, the physical sensations of how back of

1895
07:11:02.639 --> 07:11:21.479
your neck feels. Right now, as we now focus on

1896
07:11:21.639 --> 07:11:27.560
the tops of your arms, the parts where your biceps

1897
07:11:27.680 --> 07:11:31.959
and your triceps are between your elbow and your shoulders.

1898
07:11:35.560 --> 07:11:40.599
Should focus on those parts, the tops of your arms.

1899
07:11:42.799 --> 07:11:50.360
You may like to just tense them, but very very

1900
07:11:50.560 --> 07:12:00.159
gently and slowly, so you're straining or putting in the

1901
07:12:01.400 --> 07:12:06.360
pressure whatsoever on your arms.

1902
07:12:09.080 --> 07:12:11.479
It's just so that you can.

1903
07:12:14.000 --> 07:12:21.159
Gain more of a sense of how your upper arms

1904
07:12:22.759 --> 07:12:34.639
are feeling in this moment, and just noticing as you gently,

1905
07:12:36.799 --> 07:12:45.680
very gently and slowly tighten the muscles and.

1906
07:12:45.759 --> 07:12:46.400
Then let go.

1907
07:12:50.680 --> 07:12:59.080
Notice how the tops of your arms feel right now

1908
07:13:07.279 --> 07:13:18.080
as a now focus on your stomach, the area the

1909
07:13:18.200 --> 07:13:24.520
lower abdomen area below your belly button, moving all the

1910
07:13:24.599 --> 07:13:38.319
way down to your hips, just above your grind. Maybe

1911
07:13:38.520 --> 07:13:46.159
you're able to tense these muscles in the area very

1912
07:13:48.400 --> 07:14:01.680
very gently and slowly if they's a difficult thing to do,

1913
07:14:02.959 --> 07:14:11.159
and maybe you can just move your body, pushing your

1914
07:14:11.279 --> 07:14:16.119
stomach up, maybe moving a little bit to the side

1915
07:14:16.720 --> 07:14:24.880
using your hips, just so you can get more in

1916
07:14:25.279 --> 07:14:39.680
tune with how your lower abdomen area is feeling in

1917
07:14:39.840 --> 07:14:57.720
this moment. Just noticing the physical sensations or your lower

1918
07:14:58.040 --> 07:15:22.119
abdomen as you move your attention to your mouth, notice

1919
07:15:22.279 --> 07:15:31.759
in your lips and inside your mouth, the teeth, your guns,

1920
07:15:33.159 --> 07:15:48.959
your tongue. Just noticing how your tongue in your mouth feels.

1921
07:15:51.759 --> 07:15:59.400
And it may help by moving your tongue around your mouth,

1922
07:16:00.919 --> 07:16:07.119
moving it to your left, maybe pressing it gently against

1923
07:16:08.639 --> 07:16:13.159
the side of your mouth, and then to the right

1924
07:16:14.720 --> 07:16:21.759
gently to the side of your mouth, perhaps pressing up

1925
07:16:21.880 --> 07:16:28.040
against the top of your mouth, and then down gently

1926
07:16:30.040 --> 07:16:40.880
against the bottom of your mouth, aways very slowly, in

1927
07:16:41.000 --> 07:16:55.720
a very very gentle so that you can be aware

1928
07:17:01.000 --> 07:17:23.240
of how you feel in your mouth area. Now I'm

1929
07:17:23.319 --> 07:17:38.799
going to focus on your wrists, and I'm going to

1930
07:17:38.919 --> 07:17:47.799
ask you to maybe just routine your wrists by moving

1931
07:17:47.880 --> 07:17:58.279
your hands in a circular motion very gently and slowly,

1932
07:18:01.080 --> 07:18:19.759
just so you can feel the sensations that you are

1933
07:18:20.240 --> 07:18:35.639
currently experiencing in your risks. Perhaps move in your hands

1934
07:18:37.319 --> 07:19:01.520
up and down again very very gently and slowly, very

1935
07:19:02.119 --> 07:19:08.520
gentle and slow.

1936
07:19:21.959 --> 07:19:23.000
As we now.

1937
07:19:25.400 --> 07:19:39.880
Start to observe in lower back, the bad part is

1938
07:19:41.639 --> 07:19:57.360
just above of your hips, where your cosix are a

1939
07:19:57.520 --> 07:20:04.400
whole area which will really does include the signs of

1940
07:20:04.560 --> 07:20:15.360
your body because those muscles are very much connected as

1941
07:20:15.439 --> 07:20:22.439
those muscles also move into your hip aia connecting to

1942
07:20:22.599 --> 07:20:37.560
your buttocks the sides of your hips, and if you're

1943
07:20:38.840 --> 07:20:47.599
physically able to do so, maybe you can very gently

1944
07:20:49.759 --> 07:21:03.080
just move your body eviss slightly, very slowly, some side

1945
07:21:03.279 --> 07:21:23.279
to side, just enough to gauge how you feel in

1946
07:21:23.479 --> 07:21:39.439
your lower back, perhaps secutive, even move your hips gently

1947
07:21:41.759 --> 07:21:57.360
up and down gently and slowly in order to be

1948
07:21:57.880 --> 07:22:07.240
in touch with the physical sensations of your law back.

1949
07:22:24.279 --> 07:22:36.400
As we know, your attention to your jaw.

1950
07:22:39.439 --> 07:22:45.080
An area from your chin all the way up to

1951
07:22:45.319 --> 07:22:51.639
near where your ears are, all of your jaw.

1952
07:23:01.880 --> 07:23:02.560
You can just.

1953
07:23:04.599 --> 07:23:06.360
Yeah, it's okay to do SI.

1954
07:23:08.200 --> 07:23:18.720
Gently open your mouth, not wide, no stretching, just very

1955
07:23:19.439 --> 07:23:34.599
gently and slowly opening your mouthing, closing your mouth very

1956
07:23:34.919 --> 07:24:00.200
gently and slowly, so you can be in touch with

1957
07:24:00.520 --> 07:24:02.319
how your jaw feels.

1958
07:24:05.720 --> 07:24:05.880
Now.

1959
07:24:32.799 --> 07:24:48.159
No, just sit now your chest area, and you don't

1960
07:24:48.400 --> 07:24:55.720
need to do anything to move your chest because it

1961
07:24:56.000 --> 07:25:08.840
moves every time you breathe. It moves very gently and

1962
07:25:09.520 --> 07:25:27.080
slowly automatically with each bread you tank. As you focus

1963
07:25:27.639 --> 07:26:13.840
on how your chest feels when you pray, move in

1964
07:26:14.040 --> 07:26:29.200
your focus to your forearms, your elbows. Maybe you're able

1965
07:26:29.639 --> 07:26:43.639
to very gently and slowly tense the muscles in your forearms,

1966
07:26:47.080 --> 07:26:53.720
and when you do that, you can feel your elbows

1967
07:26:53.959 --> 07:27:30.919
as well, very gently and slowly, gently and softly obsad

1968
07:27:35.479 --> 07:28:09.159
your forms and dill boys. Now focus the rest of

1969
07:28:09.240 --> 07:28:22.880
your back, your upper back and the middle the middle

1970
07:28:23.000 --> 07:28:42.159
of your back again, this part of your body news

1971
07:28:44.400 --> 07:28:54.080
also every time you pray. You may not notice that

1972
07:28:56.279 --> 07:29:08.360
usually make you serve your upper back. In the middle

1973
07:29:08.439 --> 07:29:25.880
of your back, you can really feel that gentle and

1974
07:29:32.680 --> 07:30:22.000
movement moving your focus into your area, the butties, the grain,

1975
07:30:24.720 --> 07:30:59.520
those muscles, and those bones in your midsection. Just noticing

1976
07:31:01.959 --> 07:31:22.240
how your hips feel right now, you can very very

1977
07:31:22.840 --> 07:31:36.360
gently you love your hips, maybe side to side very

1978
07:31:37.040 --> 07:32:34.520
gently and sy very sorrow. And everything starts to slow down,

1979
07:32:41.000 --> 07:32:46.680
including the thoughts in your mind, and your mind itself

1980
07:32:49.919 --> 07:32:56.560
just starts to gradually. It doesn't have to be instant,

1981
07:32:56.639 --> 07:33:04.639
but just gradually starting to It's almost like time is

1982
07:33:05.040 --> 07:33:16.200
storing chin. It's a slower pace to maybe what you're

1983
07:33:16.560 --> 07:33:24.200
used to in your day to day life. It's a

1984
07:33:24.439 --> 07:33:51.400
slower movement of energy, very small movements which make up

1985
07:33:51.759 --> 07:33:59.319
the larger movements, which is always the case. Now when

1986
07:33:59.360 --> 07:34:03.680
you move with your hand, it might seem like it's

1987
07:34:03.840 --> 07:34:09.560
one movement, but it's lots of minute different muscles moving

1988
07:34:11.720 --> 07:34:20.680
in accordance with each other. And what happens in this

1989
07:34:22.599 --> 07:34:37.200
space that we're sharing is we move from that big

1990
07:34:41.840 --> 07:34:58.919
movement into those smaller movements, starting to focus on how

1991
07:34:59.000 --> 07:35:05.000
your body it feels, not just as a whole, not

1992
07:35:05.279 --> 07:35:09.759
just oh, i'm feel in this way. I'm feeling stressed

1993
07:35:09.959 --> 07:35:15.639
or tense, or I'm feeling relaxed and calm. I'm feeling

1994
07:35:15.799 --> 07:35:22.520
this way, I'm feeling that way. Starting to notice that

1995
07:35:22.680 --> 07:35:36.680
your body begins to present to you small feelings around

1996
07:35:36.759 --> 07:35:54.479
your body, small physical sensations in your legs, whether pleasurable

1997
07:35:55.680 --> 07:36:09.639
or not. Maybe resisting the temptation to label them or

1998
07:36:09.759 --> 07:36:17.520
to judge them, those feelings, just thinking them, thinking about

1999
07:36:17.599 --> 07:36:33.759
them is just being neutral, just feelings, not being particularly concerned,

2000
07:36:34.919 --> 07:36:50.279
but just noticing what your body is telling you. Feelings

2001
07:36:50.360 --> 07:36:56.680
in your arms instead of feeling the whole of the arm,

2002
07:36:58.119 --> 07:37:07.319
Maybe notice those individual dealings, all those different muscles and

2003
07:37:11.479 --> 07:37:20.639
the skin, the hairs of your arms, all the internal

2004
07:37:20.799 --> 07:37:36.959
parts of your arms, the veins, the bones, just being

2005
07:37:37.040 --> 07:37:45.840
aware of maybe your elbow on your right arm has

2006
07:37:45.919 --> 07:37:57.240
a certain feeling. Maybe your left wrist also has its

2007
07:37:57.360 --> 07:38:02.959
own individual physical sensation.

2008
07:38:15.400 --> 07:38:22.119
What about your forearm when your right arm, you're right forearm,

2009
07:38:29.479 --> 07:38:30.680
there may not be any.

2010
07:38:31.040 --> 07:38:38.279
Particular feeling that you could even give a name to,

2011
07:38:42.040 --> 07:38:46.360
may not feel like anything other than just a feeling.

2012
07:38:47.319 --> 07:38:59.360
You know it's there. The feelings in your shoulders. Perhaps

2013
07:38:59.439 --> 07:39:02.759
your shoulder is when you think about them kind of

2014
07:39:02.799 --> 07:39:07.840
almost like they're the same, you know, the same feeling

2015
07:39:09.680 --> 07:39:13.000
almost like you both of your shoulders are just one thing.

2016
07:39:14.840 --> 07:39:25.919
Of course they're not. And when you focus on your

2017
07:39:26.000 --> 07:39:34.200
left shoulder and then on your right shoulder, maybe find

2018
07:39:34.400 --> 07:39:39.799
that you move the muscles a little bit, maybe tense

2019
07:39:39.880 --> 07:40:05.240
the muscles gently, noticing the difference in each shoulder and

2020
07:40:05.319 --> 07:40:21.159
your lower back, the left side of your lower back

2021
07:40:21.360 --> 07:40:32.799
and the right side of your lower back, of course

2022
07:40:32.880 --> 07:40:45.080
that connection to your buttocks and to your hips, and

2023
07:40:45.240 --> 07:40:58.560
also moving up into the middle of your back. And

2024
07:40:58.799 --> 07:41:03.360
sometimes like right now, actually when I focus on their part,

2025
07:41:04.720 --> 07:41:09.119
when I focused on my buttocks and then I focused

2026
07:41:09.159 --> 07:41:13.279
on the middle of my back, it almost felt like

2027
07:41:13.479 --> 07:41:18.240
the muscles in my lower back were being stretched very gently,

2028
07:41:23.000 --> 07:41:28.279
just stretched a little bit. Even though I wasn't doing

2029
07:41:28.400 --> 07:41:37.159
anything to try to stretch your lower back, it just

2030
07:41:37.279 --> 07:41:49.560
seemed to happen. The feeling of very gently stretching your

2031
07:41:49.639 --> 07:42:08.720
lower back comes along. I have feeling in your chest,

2032
07:42:16.319 --> 07:42:29.720
just noticing what sensations you are experiencing in your chest

2033
07:42:30.000 --> 07:42:46.240
right now. And there's so much of the chest obviously

2034
07:42:46.319 --> 07:42:49.959
there's the collar bone leading to the chest. You've got

2035
07:42:50.040 --> 07:42:58.599
the chest bone. You've got the muscles in your chest.

2036
07:43:01.400 --> 07:43:07.680
Of course, if you're female, there's possibly the breasts your

2037
07:43:07.759 --> 07:43:16.080
male you've got the different well why not that different

2038
07:43:16.119 --> 07:43:23.360
these days, But there may be more muscles at the

2039
07:43:23.439 --> 07:43:30.880
top of the chest, but at the side underneath, it's

2040
07:43:30.959 --> 07:43:33.919
pretty much the same. Whether you're a man or a woman.

2041
07:43:34.799 --> 07:43:40.560
There's muscles there, muscles that stretch out to your back,

2042
07:43:41.759 --> 07:43:45.319
as well as breast tissue which stretches and moves into

2043
07:43:45.400 --> 07:44:01.639
your back. To just being aware of your chest, being

2044
07:44:08.799 --> 07:44:28.759
with whatever feeling there is in your chest. When I

2045
07:44:28.959 --> 07:44:36.680
noticed that, I focus on my chest, I feel it

2046
07:44:36.919 --> 07:44:41.360
in my back and my upper back. I mean, I

2047
07:44:41.439 --> 07:44:44.439
guess the obvious reason would be because you know, I'll

2048
07:44:44.520 --> 07:44:55.439
breathe in in and it stretches my chest and my

2049
07:44:55.560 --> 07:45:09.240
back at the same time. It feels it feels okay,

2050
07:45:16.040 --> 07:45:20.840
doesn't feel I got a little bit of pain in

2051
07:45:20.919 --> 07:45:28.840
my right chest, a little bit, not pain, but little discomfort,

2052
07:45:29.000 --> 07:45:39.040
maybe stiffness possibly, I don't know. I notice my shoulders

2053
07:45:39.080 --> 07:45:48.159
also wanting to flex for some reason. I think that's

2054
07:45:48.200 --> 07:45:56.520
probably part of my upper back, that connection between my

2055
07:45:56.639 --> 07:46:00.759
shoulders and my other back, because I can move my

2056
07:46:00.840 --> 07:46:08.119
shoulders and stretch the muscles in my back, moving the

2057
07:46:08.159 --> 07:46:14.720
shoulders backwards or up, which then moves. I think it's

2058
07:46:14.799 --> 07:46:30.479
the scapulous in your back. It feels quite nice. Actually,

2059
07:46:35.799 --> 07:46:39.000
a good thing about this is you can, if you

2060
07:46:39.119 --> 07:46:53.080
want to, you can just flex or stimulate the various

2061
07:46:53.279 --> 07:47:00.759
muscles in your body gently in order to get more

2062
07:47:00.799 --> 07:47:11.119
of a sense of how they feel. And when you're relaxing,

2063
07:47:15.919 --> 07:47:19.959
when you do tense and muscle and you let it

2064
07:47:20.119 --> 07:47:27.479
go and you let it relax, it relaxes way more

2065
07:47:29.119 --> 07:47:30.040
than it would normally.

2066
07:47:35.159 --> 07:47:37.279
You have to feel.

2067
07:47:39.119 --> 07:47:42.959
That you're able to do that. There's no point doing

2068
07:47:43.040 --> 07:47:48.599
it if there's an issue with the per part of

2069
07:47:48.680 --> 07:47:57.880
your body. You need to be gentle with yourself at

2070
07:47:58.159 --> 07:48:11.959
all times when relaxing deeply, It's important to be kind

2071
07:48:12.680 --> 07:48:28.680
to yourself. As you notice your mind. How much has

2072
07:48:28.759 --> 07:48:52.360
your mind slowed down since we started this recording. How

2073
07:48:52.599 --> 07:49:07.880
came and peaceful is your mind right now? We have

2074
07:49:08.040 --> 07:49:13.959
nothing to think about and just my voice to listen to.

2075
07:49:18.119 --> 07:49:26.680
Because you know the intention behind this recording, this relaxation

2076
07:49:29.400 --> 07:49:34.560
at the very least, for you to feel more relaxed

2077
07:49:35.880 --> 07:49:38.759
at the end of the recording than you did at

2078
07:49:38.799 --> 07:49:51.479
the beginning. At the very least, for your mind to

2079
07:49:51.799 --> 07:50:07.959
slow down as your body continues to relax, because that's

2080
07:50:08.360 --> 07:50:24.240
what you want to happen. That's what you expect to happen,

2081
07:50:30.319 --> 07:50:48.279
for relaxation to fill your body, maybe calm in your

2082
07:50:48.479 --> 07:50:57.319
mind to the point of boredom when you start maybe

2083
07:50:57.759 --> 07:51:45.680
to drift away, almost as if you're moving further away

2084
07:51:46.000 --> 07:51:53.599
from a body in your mind, just leaving them there,

2085
07:52:01.599 --> 07:52:05.880
kind of liking it an escape pod in the spaceship

2086
07:52:06.240 --> 07:52:09.439
a movie, and a space movie, you know, when it

2087
07:52:09.520 --> 07:52:13.639
gets a little part in it since the man.

2088
07:52:15.479 --> 07:52:39.439
Far away from the spaceship save to dream and continue.

2089
07:52:44.159 --> 07:53:57.040
To relax terrefting so slow and be so so rare

2090
07:54:10.240 --> 07:54:44.880
and peace and focusing on the feeding of those individual

2091
07:54:45.360 --> 07:54:55.119
parts of your body. That's a relaxing. One by one,

2092
07:55:02.799 --> 07:55:15.159
you may find that every now and then you realize

2093
07:55:15.319 --> 07:55:26.200
that you aren't listening to my voice because your mind

2094
07:55:26.759 --> 07:55:41.520
started to imagine something different, maybe started to almost move

2095
07:55:41.720 --> 07:55:50.799
into some kind of a dreamy state, And then you

2096
07:55:50.919 --> 07:55:57.720
become aware of my voice again. And even though you

2097
07:55:58.720 --> 07:56:04.880
may want to focus on my voice, you may also

2098
07:56:05.639 --> 07:56:19.479
wish to allow your mind to just drift naturally into

2099
07:56:19.599 --> 07:56:41.000
that space of comfort. And safety. As you feel more

2100
07:56:41.639 --> 07:56:54.880
comfort spreading through your body like a warm blanket covering

2101
07:56:55.040 --> 07:57:09.040
you gently, keeping your body at just the perfect temperature.

2102
07:57:19.479 --> 07:57:29.840
And even if you can hear background sounds, they just

2103
07:57:31.279 --> 07:57:48.240
don't seem to matter anymore. There's that sensor. Peace spreads

2104
07:57:48.799 --> 07:58:02.439
through your mind like a gentle grease, yet strong enough

2105
07:58:02.720 --> 07:58:14.040
to blow away all negativity, strong.

2106
07:58:13.799 --> 07:58:14.240
Enough to.

2107
07:58:17.639 --> 07:58:27.799
Remove from your mind any anxiety or stress that was

2108
07:58:28.000 --> 07:58:43.080
there before, and blow away any other thoughts or feelings

2109
07:58:43.479 --> 07:59:08.880
that just don't fit with the sense relaxation that is

2110
07:59:09.159 --> 07:59:34.520
feeling your body and your mind. Unless you focus on

2111
07:59:34.639 --> 07:59:41.080
your mind and count down from ten down to one,

2112
07:59:42.479 --> 07:59:52.799
and with each number you hear, your mind will become

2113
07:59:58.880 --> 08:00:19.200
slightly more relaxed, just just slightly, from ten down to nine,

2114
08:00:20.040 --> 08:00:26.959
just a slight movement, from nine down to eight, just

2115
08:00:27.080 --> 08:00:44.159
another small change in how you feel. Eight down to seven.

2116
08:00:46.959 --> 08:00:52.360
That feelings is a gap, almost like a gap that

2117
08:00:52.720 --> 08:01:02.360
starts to get wider, the gap between those feelings that

2118
08:01:02.560 --> 08:01:09.479
you used to have in your mind compared to the

2119
08:01:09.680 --> 08:01:17.159
feelings you have, the growing now feelings of comfort and

2120
08:01:17.479 --> 08:01:29.119
security and confidence, and the gap becomes wider eight down

2121
08:01:29.240 --> 08:01:36.680
to seven, seven down to six. When you get to five,

2122
08:01:39.040 --> 08:01:48.319
the mind will start to have a certain physical sensation,

2123
08:01:52.720 --> 08:01:58.400
most like there's a magnet outside of your head sucking

2124
08:01:59.319 --> 08:02:05.159
the tension and the stress and any remaining feelings that

2125
08:02:05.279 --> 08:02:16.360
you don't want, sucking them out through your skull. And

2126
08:02:16.479 --> 08:02:22.880
then down to four you can start to really experience

2127
08:02:23.119 --> 08:02:35.560
that sense of not just emptiness, but space, a place

2128
08:02:35.759 --> 08:02:47.639
full of fresh air, place where you can stretch. It's

2129
08:02:47.680 --> 08:02:51.439
almost as if as you go down to four and three,

2130
08:02:51.919 --> 08:03:02.400
your mind is expanding with this sense of peace and

2131
08:03:02.639 --> 08:03:13.439
tranquility growing it moves down to when you get to one,

2132
08:03:14.919 --> 08:03:23.479
your mind just feels exactly how you want to feel,

2133
08:03:27.000 --> 08:03:42.639
almost a perfect of feeling, maybe the sensation that.

2134
08:03:44.279 --> 08:03:45.720
You'd like to keep.

2135
08:03:48.680 --> 08:03:59.520
A place that's safe, where nothing can affect you at all,

2136
08:04:11.200 --> 08:04:15.959
and you can stay in there a space of comfort

2137
08:04:16.040 --> 08:04:25.759
and confidence, confident in your own ability to create this

2138
08:04:26.680 --> 08:04:32.680
space and this feeling of comfort within your own mind

2139
08:04:34.240 --> 08:04:36.759
just by counting ten.

2140
08:04:38.400 --> 08:04:39.080
Down to one.

2141
08:04:43.639 --> 08:04:48.200
And this is something that you can do yourself when

2142
08:04:48.240 --> 08:04:55.520
you're on your own, the time when you can maybe

2143
08:04:55.720 --> 08:05:04.319
sit down, maybe just for a few minutes, close your eyes.

2144
08:05:07.880 --> 08:05:19.479
It just counts slowly from ten down to one and

2145
08:05:19.720 --> 08:05:32.400
re experience these feelings in your mind. And when you

2146
08:05:32.639 --> 08:05:42.560
feel that way in your mind, your body copies your mind,

2147
08:05:48.439 --> 08:05:54.319
and a feeling is spread through your spine and your

2148
08:05:54.479 --> 08:06:02.279
nervous system into every part of your body, travels through

2149
08:06:02.319 --> 08:06:16.560
your bloodstream, heathing and relaxing every article of your existence.

2150
08:06:29.279 --> 08:06:33.279
Now we can We can practice this a few times

2151
08:06:38.000 --> 08:06:40.959
before the end of the recording, and then you can

2152
08:06:42.479 --> 08:06:48.919
practice on your own. Each time you count for ten

2153
08:06:49.919 --> 08:07:03.520
about one, the feelings of comfort, calmness, and deep deep

2154
08:07:04.080 --> 08:07:21.119
relaxation becomes stronger and deeper feeling your mind and your brain.

2155
08:07:22.759 --> 08:07:32.360
With these positive chemicals, the spread throughout your body, relaxing

2156
08:07:32.479 --> 08:07:43.360
you so quickly, relaxing your whole body and mind so

2157
08:07:43.840 --> 08:07:56.959
very very easily just by counting ten down to one.

2158
08:08:02.119 --> 08:08:05.360
So we're gonna do it now. I'm gonna count from

2159
08:08:05.520 --> 08:08:09.799
ten downs to one. I'd like you to repeat the

2160
08:08:10.040 --> 08:08:16.840
number after me. So when I say ten, you can

2161
08:08:16.959 --> 08:08:30.439
just repeat to yourself ten. Just notice, be aware of

2162
08:08:30.720 --> 08:08:42.319
how you feel in your mind and your body. Then

2163
08:08:42.400 --> 08:08:56.240
when I say nine, you can repeat to yourself nine again,

2164
08:08:58.200 --> 08:09:07.520
noticing the increase in comfort and calmness in your mind

2165
08:09:08.840 --> 08:09:16.520
and in your body the same.

2166
08:09:16.799 --> 08:09:18.040
Wanna say eight.

2167
08:09:20.840 --> 08:09:32.439
When I say seven, six, when I say five, four,

2168
08:09:36.400 --> 08:09:48.360
when I say three, two, and lastly when I say one,

2169
08:09:50.959 --> 08:09:52.880
can you beat that number?

2170
08:10:00.360 --> 08:10:00.520
Now?

2171
08:10:00.639 --> 08:10:06.200
Of course, when you do this on your own without

2172
08:10:06.319 --> 08:10:11.319
listening to me, you can say the numbers or whatever

2173
08:10:12.959 --> 08:10:21.400
speed that you feel is necessary for you, so you

2174
08:10:21.520 --> 08:10:27.319
can adapt. So if you feel you want to say

2175
08:10:27.439 --> 08:10:33.279
the numbers ten down to one faster than I do,

2176
08:10:35.040 --> 08:10:37.599
then you go ahead and do that. Or if you

2177
08:10:37.799 --> 08:10:41.799
feel when you do it yourself that you'd like to

2178
08:10:42.000 --> 08:10:50.360
have more more space between the numbers, maybe take a

2179
08:10:50.479 --> 08:10:52.639
lot longer to.

2180
08:10:52.759 --> 08:10:53.919
Get from ten.

2181
08:10:55.880 --> 08:11:04.720
All the way down to one, that's your choice. Also today,

2182
08:11:14.639 --> 08:11:16.000
so I'm gonna count.

2183
08:11:15.799 --> 08:11:25.560
And ten down to one. I'm when I get to one, that.

2184
08:11:25.680 --> 08:11:31.439
Will be the end of this recording. The less, of course,

2185
08:11:31.479 --> 08:12:47.080
you're listening with music, and the music will continue. Ten ninety.

2186
08:12:49.959 --> 08:15:01.119
Four assassssss.

2187
08:15:03.119 --> 08:15:22.639
Assassa la.

2188
08:15:36.479 --> 08:17:36.279
La twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven, ten, nine, eight, seven, six, five, four,

2189
08:17:40.560 --> 08:18:08.840
three two one. Now open your eyes, noticing how you

2190
08:18:08.959 --> 08:18:17.319
physically feel having counted down from twenty to one, allowing

2191
08:18:18.119 --> 08:18:22.560
stress and tension to leave through your fingertips and your toes,

2192
08:18:24.080 --> 08:18:28.799
and as you focus on your fingertips, maybe they feel

2193
08:18:28.799 --> 08:18:35.599
a little bit tingly, which is I suppose quite an understanding,

2194
08:18:35.720 --> 08:18:40.840
considering attention has been exiting your body through your fingertips.

2195
08:18:47.319 --> 08:18:49.319
So now I'm going to count from twenty down to

2196
08:18:49.400 --> 08:18:56.639
one again. This time you're got to feel relief of

2197
08:18:56.799 --> 08:19:07.560
tension and stress, an anxiety that you may have leaving

2198
08:19:09.759 --> 08:19:15.720
through your stomach. Just leaving through your stomach, almost as

2199
08:19:15.759 --> 08:19:22.400
if it's just releasing. The hole of your stomach will

2200
08:19:22.520 --> 08:19:27.040
enable to just above your chest or below your chest,

2201
08:19:27.159 --> 08:19:31.720
rather so surrounding your belly by an area, the whole area.

2202
08:19:33.840 --> 08:19:38.439
You can feel the tension of your body where it's left,

2203
08:19:38.720 --> 08:19:44.000
just releasing from the area, and you may notice that

2204
08:19:44.159 --> 08:19:45.119
your stomach.

2205
08:19:44.759 --> 08:19:49.400
Will become very relaxed. As I count down.

2206
08:19:50.240 --> 08:20:52.799
From twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine,

2207
08:20:57.560 --> 08:21:06.279
eight seven six.

2208
08:21:09.159 --> 08:21:14.759
Wye oh.

2209
08:21:18.639 --> 08:21:35.720
Three two what And you can open your eyes again if.

2210
08:21:35.639 --> 08:21:39.200
You choose, but you can just keep them closed because

2211
08:21:39.240 --> 08:21:44.119
the girls relaxing, just not to say your stomach.

2212
08:21:44.240 --> 08:21:49.639
Girls, notice as your focus just do a little scan

2213
08:21:49.880 --> 08:21:54.400
of your body. It's not to say your body fils

2214
08:21:55.880 --> 08:22:06.360
focusing uppo, do you back, chest, stomach, LEAs, arms, hands, feet,

2215
08:22:09.400 --> 08:22:18.959
Just noticing, and you know, you may start to more

2216
08:22:18.959 --> 08:22:23.040
of a sense of tiredness, which may be the reason

2217
08:22:23.119 --> 08:22:27.279
you're listening to this recording because you.

2218
08:22:28.759 --> 08:22:29.119
Like to.

2219
08:22:30.720 --> 08:22:36.479
Let go completely of everything and dread.

2220
08:22:37.799 --> 08:22:45.200
All into a nice, natural, calm, relaxing sleep.

2221
08:22:52.799 --> 08:23:02.919
So now the focus on your forehead, and if you choose,

2222
08:23:03.040 --> 08:23:06.279
you can incorporate your eyes in this focus as well.

2223
08:23:08.119 --> 08:23:13.560
Your forehead and your eyes. It's that whole area basically,

2224
08:23:14.520 --> 08:23:17.439
almost as if you were wearing a mask, you know,

2225
08:23:17.639 --> 08:23:17.919
like a.

2226
08:23:19.840 --> 08:23:23.040
I don't know, a Batman mask or something, or.

2227
08:23:25.119 --> 08:23:28.040
I'm trying to zorrow or something, you know, the kind

2228
08:23:28.080 --> 08:23:31.240
of mask that covers your eyes but also covers quite

2229
08:23:31.240 --> 08:23:37.319
a lot of the forehead. We're focusing on that area

2230
08:23:37.799 --> 08:23:40.080
because that's the area that we're now going to release

2231
08:23:41.000 --> 08:23:46.560
tension and stress from your mind and your brain. From

2232
08:23:46.599 --> 08:23:50.759
your mind and any tension that you may have remaining

2233
08:23:51.000 --> 08:23:55.799
your face, in your neck and your jaw and your

2234
08:23:55.919 --> 08:24:01.680
eyes and your forehead and or your scalp. So basically,

2235
08:24:01.880 --> 08:24:07.240
any tension within your head area, including your mind.

2236
08:24:07.680 --> 08:24:12.959
And your brain, that's going to be.

2237
08:24:13.080 --> 08:24:21.479
Released through your forehead and your eyes as I count

2238
08:24:21.520 --> 08:25:48.040
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

2239
08:25:53.279 --> 08:26:07.560
Four three. Yeah, what.

2240
08:26:16.040 --> 08:26:24.119
Noticing and she scared your face, the jaw, your eyes,

2241
08:26:25.479 --> 08:26:32.840
the cheap bones, your ears, avoihead, your scalp.

2242
08:26:34.040 --> 08:26:37.680
Your neck, the back of your neck, in the front

2243
08:26:37.720 --> 08:26:39.319
of your neck, the.

2244
08:26:39.520 --> 08:26:49.959
Side of the neck, and the throat. Hm noticing being

2245
08:26:50.000 --> 08:27:01.560
aware of the comfort increased in the relaxation, not just

2246
08:27:01.720 --> 08:27:06.479
in your head and neck and mind all save the

2247
08:27:06.599 --> 08:27:17.159
rest of your body. Justice, how loose and calm you feel,

2248
08:27:18.279 --> 08:27:19.919
and how easily.

2249
08:27:21.639 --> 08:27:32.959
It is to just let go completely, let go completely,

2250
08:27:40.639 --> 08:27:42.400
how easily.

2251
08:27:49.560 --> 08:27:53.840
So do now is? And could focus on the top

2252
08:27:53.919 --> 08:28:04.639
of your head, and we're gonna allow every last.

2253
08:28:06.119 --> 08:28:11.080
Piece of tension or stress that might be.

2254
08:28:11.400 --> 08:28:17.000
Lingering or hiding in your body or mind, my head.

2255
08:28:18.360 --> 08:28:18.759
To just.

2256
08:28:20.479 --> 08:28:23.959
Be sucked out on the top of your head.

2257
08:28:26.159 --> 08:28:27.119
The least.

2258
08:28:30.599 --> 08:28:37.759
It's yeah, I want sucked out into the clouds. Imagine

2259
08:28:37.799 --> 08:28:42.159
to peep aloud a pup your head and it's like

2260
08:28:42.279 --> 08:28:45.439
a whirlpool, and this is gonna suck.

2261
08:28:45.400 --> 08:28:49.360
That at tension, how at the top of your head

2262
08:28:51.759 --> 08:28:53.200
and just take it away.

2263
08:28:58.439 --> 08:29:02.200
To focus. Imagine an opening on the top of your

2264
08:29:02.279 --> 08:29:09.319
head with a tension, stress and in remaining issues, maybe

2265
08:29:09.520 --> 08:29:11.919
worries of concerns that have no.

2266
08:29:12.319 --> 08:29:16.360
Use to you now can all be sucked down at

2267
08:29:16.400 --> 08:29:22.919
the top of your head's taken away as I count

2268
08:29:23.040 --> 08:29:30.279
down again from twenty down to work now.

2269
08:29:33.799 --> 08:30:39.240
Twenty nineteen, eighteen, seventeen, sixteen, fifty fourteen, thirteen, two, even, ten,

2270
08:30:45.080 --> 08:31:08.520
nine eight seven six why.

2271
08:31:13.959 --> 08:31:39.240
Four three j wapre.

2272
08:31:44.240 --> 08:31:45.759
I'm noticing how.

2273
08:31:45.759 --> 08:32:00.479
You feel, how relaxed and calm yet physically and mentally fail.

2274
08:32:01.080 --> 08:32:09.119
Right now, How peace so.

2275
08:32:11.400 --> 08:32:18.119
Your mind feels. It feels so nice to just let go,

2276
08:32:20.400 --> 08:32:29.639
to give yourself some space to breathe easily, to think calmly,

2277
08:32:34.799 --> 08:32:39.880
just to take a break from all that pointless worry,

2278
08:32:41.439 --> 08:32:45.720
concerns about things that you don't need to think about

2279
08:32:48.959 --> 08:32:56.279
right now, because this is your time to let go,

2280
08:32:57.680 --> 08:33:04.840
This is your space to enjoy joy feeling deeply relaxed,

2281
08:33:06.919 --> 08:33:14.400
peaceful in your mind, relaxed in your body. I can

2282
08:33:14.520 --> 08:33:23.759
feel so good, so nice to just not have to

2283
08:33:23.959 --> 08:33:35.119
do anything, to be able to really enjoy that serenity

2284
08:33:35.840 --> 08:33:36.799
that comes.

2285
08:33:37.959 --> 08:33:40.200
And letting go completely.

2286
08:33:41.759 --> 08:33:44.080
That peacefulness that comes with.

2287
08:33:50.799 --> 08:33:52.159
Being in this.

2288
08:33:54.000 --> 08:34:04.040
Peaceful space. And you can keep this sense of calmness

2289
08:34:04.919 --> 08:34:16.040
for as long as you choose, if you choose to

2290
08:34:16.279 --> 08:34:23.520
drift on into a deep, healing natural sleep, and you

2291
08:34:23.599 --> 08:34:35.119
can do that, it's completely up to you, and you

2292
08:34:35.240 --> 08:34:39.840
can keep this feeling of calmness physically, mean in your

2293
08:34:39.919 --> 08:34:47.959
mind as long as you choose to feel completely relaxed,

2294
08:34:53.680 --> 08:35:05.240
completely relaxed. Like you to make up your mind that

2295
08:35:05.279 --> 08:35:16.279
you're going to relax, and I want to explore that

2296
08:35:16.479 --> 08:35:21.799
with you. What it feels like when you actually decide

2297
08:35:24.000 --> 08:35:28.680
that you're going to relax, not forcing yourself, but giving

2298
08:35:28.759 --> 08:35:34.720
yourself that. Yes, it is a command, really, isn't it.

2299
08:35:34.799 --> 08:35:42.439
When you're telling yourself relax in a gentle but firm way,

2300
08:35:43.319 --> 08:35:45.360
that only.

2301
08:35:45.400 --> 08:35:49.520
You can really tell you something in that way.

2302
08:35:50.400 --> 08:35:52.360
You can't really have someone else saying to you, now

2303
08:35:52.400 --> 08:35:58.880
it relax, relax, you know, and it needs to be gentle,

2304
08:35:59.040 --> 08:36:02.560
but you can't. Someone else can't really have the same

2305
08:36:06.000 --> 08:36:12.080
the same kind of influence or power that you have

2306
08:36:13.279 --> 08:36:25.159
over your own physicality, over how you feel, because when

2307
08:36:25.319 --> 08:36:31.959
you say it to yourself, it means more. It's personal

2308
08:36:32.319 --> 08:36:37.959
and your brain and your unconscious mind, and your body

2309
08:36:38.680 --> 08:36:44.919
listens to what you say. So for example, we'll test

2310
08:36:44.959 --> 08:36:47.520
it out and do a little test, a few little

2311
08:36:47.639 --> 08:36:51.360
tests along the way, and you can get more of

2312
08:36:51.439 --> 08:36:58.000
an idea of the force, a positive force that you

2313
08:36:58.159 --> 08:37:06.000
can have creating a sense of comfort and relaxation in

2314
08:37:06.080 --> 08:37:12.119
your body and your mind quite quickly just by you

2315
08:37:13.200 --> 08:37:22.720
telling yourself to relax. So I'm going to start by

2316
08:37:23.439 --> 08:37:29.599
it's focus on your hands. Focus on your hands, and

2317
08:37:29.759 --> 08:37:36.240
just tell your hands to relax. Just say relax. As

2318
08:37:36.319 --> 08:37:42.200
you focus on your hands, you could say my hands

2319
08:37:42.439 --> 08:37:47.720
are relaxed, or I want my hands to relax. I

2320
08:37:47.799 --> 08:37:54.159
think if you actually do it directly by focusing and

2321
08:37:54.279 --> 08:37:58.279
imagining that your hands can hear what you're saying.

2322
08:37:58.439 --> 08:38:01.439
You know they've got little ears. This is a little weird.

2323
08:38:04.040 --> 08:38:15.479
So talking to your hands and just say relax, noticin.

2324
08:38:21.279 --> 08:38:22.720
Your hands, start to relax.

2325
08:38:35.119 --> 08:38:38.599
Now, focus on your eyes and tell your eyes to relax.

2326
08:38:39.759 --> 08:38:44.560
You're just saying the same word relax. And find the

2327
08:38:44.759 --> 08:38:52.159
right tone for you. You know, I might say relax,

2328
08:38:52.840 --> 08:39:00.959
but you you might say relax or the act. You know,

2329
08:39:01.279 --> 08:39:06.919
you might say it differently to yourself, and that's important

2330
08:39:07.799 --> 08:39:13.880
for you to gauge what feels right for you to

2331
08:39:14.119 --> 08:39:19.279
just tell your eyes to relax whilst focusing on your eyes,

2332
08:39:19.840 --> 08:39:24.520
your eyelids, the muscles around your eyes, your eyebrows, and

2333
08:39:24.759 --> 08:39:30.959
just tell your eyes directly relax.

2334
08:39:32.880 --> 08:39:33.080
Yeah.

2335
08:40:00.040 --> 08:40:10.360
I just did that myself. And sometimes you may feel

2336
08:40:10.479 --> 08:40:15.200
that you need a bit more time or the different

2337
08:40:15.279 --> 08:40:18.959
parts to relax, you know, because I start talking again

2338
08:40:19.520 --> 08:40:24.159
and maybe that part hasn't relaxed fully. But what will

2339
08:40:24.240 --> 08:40:26.759
happen is it will just continue to relax.

2340
08:40:26.479 --> 08:40:27.439
Even though I'm talking.

2341
08:40:29.080 --> 08:40:34.840
And that's happening with my eyes. Something else I noticed

2342
08:40:34.959 --> 08:40:39.639
is when I started focusing on my eyes, that actually

2343
08:40:40.400 --> 08:40:41.599
almost became They.

2344
08:40:41.599 --> 08:40:44.560
Got worse before they got better in a way sort of.

2345
08:40:44.720 --> 08:40:47.799
I felt a degree of tension growing in my eyes

2346
08:40:49.439 --> 08:40:53.799
and then disappearing. So I think what that was really

2347
08:40:54.040 --> 08:41:00.200
is just me becoming more aware of the tension was

2348
08:41:00.240 --> 08:41:04.759
already dead, but I wasn't. I wasn't focused on it, peopole,

2349
08:41:06.080 --> 08:41:14.159
so I wasn't really acknowledging it or really conscious to

2350
08:41:14.400 --> 08:41:27.479
those feelings. Yeah, my eyes is still continuing to relax,

2351
08:41:28.119 --> 08:41:33.759
as well as my hands. Actually, my hands have got

2352
08:41:33.840 --> 08:41:40.040
a certain kind of energy, like not buzzing but I

2353
08:41:40.119 --> 08:41:45.200
can kind of feeling a degree of energy in my hands.

2354
08:41:48.439 --> 08:41:53.119
Maybe that's where the tension has been released. Maybe that's

2355
08:41:53.319 --> 08:42:03.279
causing that, And it's part I think you should focus on.

2356
08:42:03.319 --> 08:42:04.159
The back of the neck.

2357
08:42:04.840 --> 08:42:10.040
That's a part which quite often well for me, holds tension.

2358
08:42:10.080 --> 08:42:12.880
I don't know about it for yourself. I think it's

2359
08:42:12.959 --> 08:42:19.279
quite a standard place where tension is sometimes held. So

2360
08:42:21.439 --> 08:42:24.560
and I'm doing exactly what you're doing as you do

2361
08:42:24.680 --> 08:42:28.240
it as well, so I'm telling my body parts to

2362
08:42:28.360 --> 08:42:31.319
relax as well. So if you tell your neck at

2363
08:42:31.319 --> 08:42:33.880
the back of your neck, focus on the back of

2364
08:42:33.919 --> 08:42:40.720
your neck, and just say relax in your own.

2365
08:42:40.560 --> 08:42:43.279
Words, in your own tone, in your own voice.

2366
08:42:43.959 --> 08:42:46.000
You can say out loud, or you can just say

2367
08:42:46.040 --> 08:42:51.520
it to yourself internally. But you're focusing, and you're saying

2368
08:42:51.599 --> 08:42:54.520
it literally to the back of your.

2369
08:42:54.439 --> 08:42:57.520
Neck, as if the back of your neck can actually

2370
08:42:57.560 --> 08:43:03.919
be here what you're seeing. So do that now to

2371
08:43:04.040 --> 08:43:08.520
say the legs, So back your neck, and I'll do

2372
08:43:08.680 --> 08:43:50.400
the same. Now what I noticed, and you may have

2373
08:43:50.599 --> 08:43:51.599
had similar thing.

2374
08:43:52.919 --> 08:43:56.479
Yes, even though was focusing on the back of the neck,

2375
08:44:01.479 --> 08:44:08.119
other parts started to I don't know, showed themselves to

2376
08:44:08.279 --> 08:44:11.599
me or maybe because they want to be relaxed as well.

2377
08:44:11.720 --> 08:44:16.479
But I started noticing the feelings in my shoulders, attention

2378
08:44:16.639 --> 08:44:22.119
in my shoulders and in my upper back. Whether that

2379
08:44:22.400 --> 08:44:24.439
was because my.

2380
08:44:24.959 --> 08:44:28.799
Back of my neck was saying, I'm pretty much okay.

2381
08:44:30.400 --> 08:44:39.720
It's the other parts that need attention, but my low

2382
08:44:39.919 --> 08:44:44.080
my back of my neck is still relaxing, but I just.

2383
08:44:44.159 --> 08:44:50.759
Became more aware of other parts that needed attention. Now,

2384
08:44:50.840 --> 08:44:55.759
this might happen, and it's not. It doesn't mean that

2385
08:44:55.840 --> 08:44:56.799
it's going wrong.

2386
08:44:56.919 --> 08:44:58.720
It just means you're.

2387
08:44:58.599 --> 08:45:05.279
Being NotI more places that also want to feel relaxed.

2388
08:45:08.520 --> 08:45:11.520
So I'm going to focus on my upper back.

2389
08:45:12.840 --> 08:45:16.560
So you can do the same, even if you don't

2390
08:45:16.680 --> 08:45:17.360
have any.

2391
08:45:18.720 --> 08:45:24.119
Feelings of tension that robvious in your upper back, if

2392
08:45:24.159 --> 08:45:29.040
you just focus on your back and the whole area

2393
08:45:29.200 --> 08:45:33.680
and the shoulder blades down to the middle of your

2394
08:45:33.759 --> 08:45:38.919
back and the spine. And with me, it's more the shoulder.

2395
08:45:38.560 --> 08:45:48.479
Blades are yeah, that's the parts that really sort of

2396
08:45:49.439 --> 08:45:49.880
given me.

2397
08:45:51.599 --> 08:45:52.080
The nod.

2398
08:45:53.840 --> 08:45:56.119
Do you need to relax in the souls that ask

2399
08:45:56.240 --> 08:45:59.520
that hard to relax And you can do the same.

2400
08:45:59.599 --> 08:46:26.400
Now relapsed about the back, there's something strange happened there

2401
08:46:26.880 --> 08:46:27.159
and this.

2402
08:46:28.639 --> 08:46:30.840
Often happens, and we're doing this work.

2403
08:46:33.000 --> 08:46:41.360
For sixteen years or something, and often I'm once surprised, amazed,

2404
08:46:41.439 --> 08:46:47.319
really bad. There can be a feeling. So when I

2405
08:46:47.479 --> 08:46:50.919
was focusing on the back of my neck, my other

2406
08:46:51.040 --> 08:46:55.880
back was starting to feel quite stressed and in need

2407
08:46:56.080 --> 08:47:01.200
of attention. As soon as a star is talking to

2408
08:47:01.360 --> 08:47:06.000
you about my other bank and talking about, you know,

2409
08:47:06.560 --> 08:47:11.520
getting ready to ask the other bank to relax, when

2410
08:47:11.599 --> 08:47:17.240
the back already started to relax, It's almost as if

2411
08:47:17.319 --> 08:47:22.919
it doesn't need to hear the words, just needs attention,

2412
08:47:27.720 --> 08:47:39.040
just needs to be noticed. And that is something that

2413
08:47:39.360 --> 08:47:46.319
often happens in this type of situation. Is when you

2414
08:47:46.560 --> 08:47:49.159
start to relax.

2415
08:47:50.240 --> 08:47:53.720
A couple of parts of your body, as we've done.

2416
08:47:53.639 --> 08:47:59.479
With our hands, the eyes, that eyelids, and.

2417
08:47:59.680 --> 08:48:08.319
Now back of the neck, top of the bank, of

2418
08:48:08.520 --> 08:48:09.119
the bag.

2419
08:48:10.159 --> 08:48:14.159
The rest of the body seems to just take notice

2420
08:48:16.880 --> 08:48:23.159
and decide in its own way to start relaxing.

2421
08:48:24.959 --> 08:48:26.639
Other parts of your body.

2422
08:48:27.040 --> 08:48:36.479
Start to just become looser. I suppose it's kind of

2423
08:48:36.599 --> 08:48:38.360
like a bit of an avalanche, you know.

2424
08:48:39.919 --> 08:48:43.200
The little ball starts rolling and before you know it,

2425
08:48:43.319 --> 08:48:45.720
the whole of your body is completely.

2426
08:48:45.400 --> 08:48:46.759
Relaxed and try.

2427
08:48:55.720 --> 08:49:03.319
And if you focus on your face, you focus on

2428
08:49:03.400 --> 08:49:12.040
your eyes, the eyelids, your eyebrowns, and the muscles around

2429
08:49:12.119 --> 08:49:21.639
your eyes. Maybe you started to notice that your forehead

2430
08:49:21.959 --> 08:49:26.599
is more relaxed than it was. Maybe your face is

2431
08:49:26.720 --> 08:49:27.439
more relaxed.

2432
08:49:30.159 --> 08:49:33.400
I would say, my entire face is a.

2433
08:49:33.520 --> 08:49:46.840
Lot more relaxed than it was. So you're going to

2434
08:49:46.919 --> 08:49:53.159
focus now on your shoulders. It came just like before,

2435
08:49:54.520 --> 08:49:55.720
just two on your shoulders.

2436
08:49:57.080 --> 08:49:57.799
You can do the.

2437
08:49:58.000 --> 08:50:00.799
Ditch, can do the right shoulder, and you shoulder.

2438
08:50:02.360 --> 08:50:04.520
I just didn't do both at the same time.

2439
08:50:06.560 --> 08:50:09.799
Just tell your shoulders and you focus on them in

2440
08:50:09.880 --> 08:50:14.560
your mind. Focus on them and you feel maybe.

2441
08:50:15.680 --> 08:50:22.279
You can see them in your mind's eye. Just tell

2442
08:50:22.319 --> 08:51:06.599
your shoulders to relax as nice as they relax.

2443
08:51:17.000 --> 08:51:22.080
But I do notice, I mean, especially with my back,

2444
08:51:24.799 --> 08:51:31.240
is the connection between the different parts the back, the shoulders,

2445
08:51:31.319 --> 08:51:41.680
the neck being reconnected and being such a large part

2446
08:51:41.759 --> 08:51:47.720
of your body, it's almost hard to separate them from

2447
08:51:47.799 --> 08:51:55.799
each other. And my lower back is starting to relax

2448
08:51:55.919 --> 08:51:56.680
on the same.

2449
08:52:02.680 --> 08:52:03.599
Maybe you're going.

2450
08:52:03.479 --> 08:52:04.360
Too slow.

2451
08:52:06.599 --> 08:52:09.919
And that could be an issue because we will go

2452
08:52:10.080 --> 08:52:16.520
at different speeds. And the idea of giving of this

2453
08:52:16.799 --> 08:52:19.520
recording was for you to be able to just say

2454
08:52:19.599 --> 08:52:34.639
to yourself, relax without focusing on any.

2455
08:52:34.639 --> 08:52:40.080
Particular part of your body. Because when you know that.

2456
08:52:40.959 --> 08:52:42.799
Turning your hands.

2457
08:52:44.479 --> 08:52:53.680
To relax, your hands relax, me tell.

2458
08:52:53.520 --> 08:53:00.639
Your eyelids and your eyes and muscles around your eyes,

2459
08:53:02.000 --> 08:53:09.799
your eyebrows to relax. They relax.

2460
08:53:15.319 --> 08:53:36.000
To that could your neck to relax and relaxes until

2461
08:53:36.040 --> 08:53:55.360
you're out the back to relax and didn't relaxes.

2462
08:54:03.080 --> 08:54:05.040
You tell your shoulders.

2463
08:54:06.400 --> 08:54:43.919
To relax, the relaxed, and you told your hands to relax.

2464
08:54:44.720 --> 08:54:49.439
They relaxed and they continued to relate.

2465
08:54:55.400 --> 08:55:02.159
And told your eyelids, the muscle around your eyes, your

2466
08:55:02.240 --> 08:55:07.439
eyebrows to relax. They relaxed.

2467
08:55:10.479 --> 08:55:21.400
And continue to relax. And you told at the back

2468
08:55:21.479 --> 08:55:24.840
of your neck us on the back of your neck

2469
08:55:28.520 --> 08:55:40.439
and told it to relax and relaxed and continued to relax.

2470
08:55:48.639 --> 08:55:56.959
And you told your up the back to relax. The

2471
08:55:57.119 --> 08:56:02.319
relaxed and continued to relax.

2472
08:56:10.639 --> 08:56:16.200
That's with your shoulders. You told your shoulders to relax,

2473
08:56:16.520 --> 08:56:23.439
and your shoulders relaxed and motin.

2474
08:56:28.159 --> 08:56:28.880
To relax.

2475
08:56:34.520 --> 08:56:39.479
And it's not just that, it's.

2476
08:56:42.159 --> 08:56:46.560
But the rest of your body is also been listening.

2477
08:56:48.479 --> 08:56:50.400
No relaxation has.

2478
08:56:50.279 --> 08:56:56.560
Been spreading, so from your eyes to relaxation, spread to

2479
08:56:56.680 --> 08:57:01.919
your bullhead, around your face.

2480
08:57:01.880 --> 08:57:15.439
Into your skin, into your jaw, into the front and

2481
08:57:15.680 --> 08:57:21.360
sides of the neck, only dawn, chest and story.

2482
08:57:27.599 --> 08:57:30.639
And relaxed hands and shoulders.

2483
08:57:32.000 --> 08:57:43.599
Meet up to yours, releting pp arm elbows and wrists,

2484
08:57:47.200 --> 08:58:04.279
letting go with no bag. He but explaining, and just

2485
08:58:04.720 --> 08:58:13.360
start to relax, spreading.

2486
08:58:13.119 --> 08:58:14.279
Through your legs.

2487
08:58:19.119 --> 08:58:28.439
Four way down, giving groups the tops of your feet,

2488
08:58:29.520 --> 08:58:50.799
the summit, the bottoms of relaxing in your tone, turning.

2489
08:59:10.040 --> 08:59:27.799
And sher putylas his warmth to mind becomes s peaceful.

2490
08:59:35.279 --> 08:59:43.400
That's the point where if he choose, to fool's sake,

2491
08:59:50.080 --> 09:00:05.919
easily do that. He said, to it the way, because

2492
09:00:05.959 --> 09:00:22.479
it's nothing very hard in your mind, brains peaceful, body

2493
09:00:23.319 --> 09:00:58.279
teams thank you, mention between body might sing the word

2494
09:00:59.880 --> 09:01:14.880
you say to yourself, right, I don't need like yourself,

2495
09:01:15.000 --> 09:01:15.919
just one.

2496
09:01:18.639 --> 09:01:22.680
Just fit your song, the entire.

2497
09:01:22.599 --> 09:01:31.919
Body saying a word.

2498
09:01:36.080 --> 09:01:47.240
Right, it's uh.

2499
09:01:48.919 --> 09:01:59.200
Uh sensations about spoil them.

2500
09:02:00.799 --> 09:02:02.080
Well. The boy.

2501
09:02:07.319 --> 09:02:18.880
Who sam to the thought.

2502
09:02:27.560 --> 09:02:44.599
Les the boy to do.

2503
09:02:46.360 --> 09:03:29.080
Just turns eight eighteen starting now number.

2504
09:03:28.880 --> 09:03:58.680
Twenty nineteen eighteen seventeen.

2505
09:04:00.040 --> 09:05:15.720
Sixta fourt.

2506
09:05:00.279 --> 09:05:58.119
Assassssssssssssssssstes you if

2507
09:10:00.279 --> 09:15:18.760
Attatatatatatatatatatt passsssssssss