April 10, 2025

(no music) (10 hours) Let me bore your pain away #18 | Jason Newland | 10th March 2025

(no music) (10 hours) Let me bore your pain away #18 | Jason Newland | 10th March 2025
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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen to this groovy recording when you can

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safely close your eyes. Now, I'm going to focus on

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reducing chronic pain. That's what this recording is about, and

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only find out. Only listen to this when you found

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out the cause of the discomfort and with permission from

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your doctor. Okay, so this is let me boil your

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pain away. Done if few of these, I think this

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is number eighteen. I'm not going to focus on any

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particular part of the body with this one. The last

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one I did I focused on shoulder, frozen shoulder. This

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is just going to be it's not going to be vague,

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but it's you can use. Listen to this recording and

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Vinny in the background chomping on his bone. It's not euphemism.

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And the main really how it works is this, I

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just chat and you notice how the part of your

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body feels like now as we're starting the recording, So

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maybe give it a judgment zero out of ten, zero

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being nothing, ten being a big old ouch. And then

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at the end of the recording we can revisit that

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scale and see how much it's changed. I may discuss

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certain techniques that you may be able to play around with,

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but ultimately I'm just going to talk and it will

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be a case of boring that part of your body

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so that you feel more relaxed. I mean generally, you'll

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feel more relaxed all over. Your mind will slow down,

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and that's kind of just what naturally happens. You may

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even fall asleep. So that's why I say at the beginning,

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only listen when you can safely close your eyes. So

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if you're if you're parlor on an airline, please don't

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listen to this story you get home orntil you get

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into the airport. Well maybe not in the airport either.

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I mean you're wait till you're landed, so there's not

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really anything for you to do. And because I don't know,

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I feel like I have to do like an introduction

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every time I do these recordings, But really that is

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the introduction. So I'm just going to get on with

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the conversation. Whatever the conversation is. Now, what I do

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is I look through I look, you know, do some research.

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I've got quite a few books and I'm always on

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the lookout for some kind of new or maybe not new,

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but you know, a pain relief or chronic pain relief

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technique that either I haven't done before, because I've done

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lots over the years since two thousand and six, but

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just you know, like to test things out. Sometimes it's

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nice to go back to an old thing that I

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useduld do in person with people, which I did the

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other day I did with this frozen shoulder. The thing is,

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you can, you know, sometimes with a long recording, if

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I was going to do a hypnosis recording, specifically hypnosis,

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I would vote focus probably not necessarily on one part

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of body, but there would be just one technique, one

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thing that I would focus on doing. So if I

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was going to go through like a guided imagery of

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your shoulders mobility or your legs mobility, or you know,

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something like that, and so I would be very very focused,

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possibly on a particular part of the body, and also on

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the actual technique itself. With these recordings, it's more a

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case of just delving, dabbling. I like to think of

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it like a buffet. You know, you just use what works.

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You know, you go through, choose what's right for you.

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Maybe you're vegetarian, be don't like cheese, a little bit buggered. Reallyant.

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You know, if you don't like cheese, if you're vegan,

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we'll need cheese. So or if you're a non vegetarian

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but you don't like beef, mind you sumpers at all.

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I don't eat pork. It's a dirty animal. Name a

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clean animal? No, no, McLean. Even humans aren't clean. Okay,

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don't get me started. So what we do is we focus,

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would sometimes focus on a particular technique. In this recording,

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you've got everything. So if you're vegan, vegetarian, meat eater,

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fish eats someone that only eats raw food, some people do.

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I've known people that eat like literally they only eat

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vegetables that are raw. And he was very tall. I

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don't know if that was the reason. He was about

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six foot five six foot six, but I think he

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started eating raw vegetables after he'd fully grown, so I

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don't think that was the reason. I can say otherwise

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I would study in raw vegetables because I could definitely

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do with a bit of a boost of me height.

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So if you think of it like a buffet, I

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just go through some stuff, discuss it. One of the

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things that I'm really really fascinated with is is time

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distortion for pain perception. Now, this is something that I

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first discovered. It was Milton Ericson or Milton h Ericson

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or Milton h Ericson, depends how you want to pronounce it.

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He actually wrote a book called time distortion. I don't

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know if I've got it. I've read it, I had

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it in the past. I'm not sure I've got it now.

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One of his techniques for people with chronic pain is

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or actually people with end of life pain. Actually sometimes

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people with like serious conditions that he would get them

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to baseasically have did time distortion, so when when that

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physical discomfort came on, time would speed up so that

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it would be over and done with in an instant.

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It's almost like the person going to a trance for

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however long was necessary, and even may not even be

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aware that they've done so, which I find fascinating. I

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have dabbled with this before in a recording, but I

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just liked the idea. Can you imagine just whenever it's

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whenever you it's like coming on, whether it's chronic pain.

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Of course I can't really address acute pain. But then

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there's that fine line with acute pain because if someone's

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got uh, let's either got an illness, a disease, which

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is you know, it's hard to like chronic pain. Technically

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it goes over a certain period of time and you've

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still got pain, then it's cast as chronic pain, or

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if it's caused by something, which is the pain is

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not actually helpful because pain, you know, chronic pain is

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a danger signal. It's a signal to your brain to

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let you know. What's the signal from your brain to

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let you know it's danger. You have to be careful.

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Now if you let your brain know that, that's not

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necessary because it's you know, arthritis. Providing you're careful is

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not an issue. It doesn't have to be an issue

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as far as I'm talking about general arthritis like what

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I've got, Like what I've got, So I've got arthritis

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in my lower back. I have to be a little

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bit careful. Yeah, I know that. So I don't need

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the warnings from the arthritis, and I definitely need. I

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do not need my arthritis to tell me when it's

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raining outside, you know, like oh it's a damn day,

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is that I can look out the window. Mate. I

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don't need my body to have pain in that situation,

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and I thought it was an old wife's tale. But generally,

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like when it's cold, when it's wet, it seems to

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be a little bit more agitated. But then we're going

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to be affected by water, aren't we? When you consider

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how much of us is actual water, Our bodies and

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many oceans are affected by the moon, don it only

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makes sense that we're going to be affected by things.

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That's as much as I know about that. But see

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only an old analogy. If you've got a broken leg,

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you don't need the pain if you know to keep

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off it, and after us, it doesn't take long before

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the leg starts to just be If anything is to

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be itchy from the cast, maybe, but if you put

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weight on it, it lets you know like no, no, no, no, no, no,

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what are you doing? Don't put weight on it. But

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then if that turns into chronic pain, because that's a

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cute pain that turned into chronic pain because the legs healed, Yeah,

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but there's still discomfort there that there's no necessary. If

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you've been to a doctor checked it out, there's nothing wrong,

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then you don't need that. So it's no longer a

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danger signal. And sometimes the brain thinks it's a danger

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signal and it's not. Once you let the brain know

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that it's not a danger signal and it's not necessary,

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I don't need it. You can just let it go.

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Might take a bit of reminding. So if you've got

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chronic pain and you've had it diagnosed that it's fine.

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There's no reason to have it, or it's due to

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a condition, but you know about the condition and that

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physical discomfort, it's not necessary because you're going to be careful. Now,

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if someone's got like dodgy nee, might need to knee replacement,

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So you know the danger is real, isn't it? Like

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you it's you're basically your your body and your brain saying,

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don't be putting weight on me because this part of

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my body is damaged. But if you know that it's damaged,

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and if you accept that, you need to be careful

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and you know what it is, you know, maybe you're

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waiting to have a replacement operation. My stomach is gurgling. Now,

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that's weird. You don't need that discomfort anymore. You don't

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need to. It's almost like it's pointless because it's not

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a dangerous situation anymore. It is if you ignore it.

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But once you acknowledge it and say, okay, you're going

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to be careful, you definitely don't need it when you're

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sitting down or lying down or watching TV, and providing

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you don't put any weight on it, you don't need

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it doesn't need to give you a warning. So there's

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no danger warning signals necessary for a situation like that,

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just like you know if you break your finger, of

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course it's going to hurt because it's supposed to. It's

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it's like to protect you to first of all, get

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medical attention, to get it, to acknowledge it, because if

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we didn't have pain. There's actually a movie out now

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called An Overcaine, and I've been fascinated with this subject

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for decades. Some people are born without the ability to

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feel pain. They can't just don't feel it. And imagine

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what that would be like in that part of your

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body that you'd like to feel different in where just

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whenever the feeling comes on, it just it's almost like

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it switches off for that pieced Wow. So but this

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is a good movie. It's a bloke that's in the

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Boys TV show and so he's a good actor and

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he's I mean, they've gone down the direction of being

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drama and action and all that stuff, and I'm enjoying

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it's good. I've watched about half an hour of it

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last night. But the with a finger, even just a finger,

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I mean, it's the old things that people used to

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get gangreen in the olden days when they had a

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break but it wasn't set back properly, and they're get

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infectious to get infections, and it's all kinds of stuff.

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If we ignore things and don't get it seen to,

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sometimes things can go a bit wrong. But if you've

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been to the doctor, I brought a hospital and you've

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you've had an xtray and you've got it fixed so

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that it's in a sling or in a brace or

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wrapped up, whether it's a break or a cut, or

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maybe you've been told what it is and you just

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on a waiting list to get an operation to get

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it fixed. But there's nothing to worry about because it's

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just you need to be careful, then, doesn't I mean,

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is this this is a question really in that situation,

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isn't there a an emotional release, like almost like a

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bit of relief of like, oh that's what it is.

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So I mean, no, one probably wants to go to

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hospital and have an operation, But things like knee replacements

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and stuff is there're you know, thousands and thousands and

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thousands of those have done every single day, probably just

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in my country, and I know at least three people

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who had them, and it's amazing, like amazing what they

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can do. Just wow. I don't think that was even

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a thing when I was a kid. It might have been,

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but we didn't really discuss needs very often. Yeah, I

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don't think. I don't know. I'm actually interested. Now, when

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was the first knee replacement? Okay, eighteen sixty eight, I'm

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not that old. Okay, okay, okay, here we go. The

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first was a right, the first time it was done

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properly in this country. It's fifty years ago, where like

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the way that's being done now. Fifty years of total

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knee athroplastic bone en joint. So that was since nineteen eighty.

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It's nineteen eighty. Yeah, it was developed in nineteen eighty,

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so I guess this was fifty five years now, No,

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fifty years nineteen eighty, fifty years ago, it's nineteen is it?

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No?

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Wait a minute, I'm fifty five and it's twenty twenty five.

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I was born in seventy, so that's forty five years ago. Anyway,

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it wasn't around the people, it wasn't being done when

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I was little, so I was right, although the first

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one had been done a little bit before I was born,

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ninety years before I was born. So do we need this?

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Do we need the discomfort? Is it useful? And that's

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one of those stupid questions in a way, like, course

233
00:21:33.839 --> 00:21:39.480
it's not useful, but actually it is useful in certain circumstances,

234
00:21:39.920 --> 00:21:45.759
especially things like appendix bursting and things like that. Of

235
00:21:45.839 --> 00:21:51.279
course it's useful. It's life saving. So you know, you know,

236
00:21:51.279 --> 00:21:54.119
if someone had the appendix burst and they couldn't feel it,

237
00:21:55.079 --> 00:22:02.160
then unless they have medical attention, they're very likely not

238
00:22:02.240 --> 00:22:07.279
going to survive that. So yeah, like I can't feel pain,

239
00:22:07.319 --> 00:22:13.039
but no, no, sometimes we need to. So that's obvious.

240
00:22:13.119 --> 00:22:17.640
I had my appendix out. I partly kn't of pretend

241
00:22:17.799 --> 00:22:21.119
to have appendicities to get tired off school. Didn't realize

242
00:22:21.119 --> 00:22:28.680
they're going to operate on me. Oh so that's something

243
00:22:28.720 --> 00:22:33.720
you can decide. That's kind of what I'm thinking about here.

244
00:22:33.759 --> 00:22:35.480
It's a bit vague, it's a bit up and down.

245
00:22:35.480 --> 00:22:38.599
It's a bit around the around the hours. Is this recording?

246
00:22:38.680 --> 00:22:50.559
But is the discomfort useful? Is a question? Is is

247
00:22:50.559 --> 00:22:54.559
there any point to it? Maybe if you do have

248
00:22:56.359 --> 00:23:01.400
a dodgy n which needs maybe it doesn't need an operation.

249
00:23:01.559 --> 00:23:05.359
Maybe it's just a dodging ee. You know. Sometimes I

250
00:23:05.400 --> 00:23:07.920
have a dodgy knee. I tried to kneel over the

251
00:23:07.960 --> 00:23:12.519
other day. Oh, my kneeling days are over and done with.

252
00:23:15.240 --> 00:23:17.160
And before you say, oh, does that mean you have

253
00:23:17.200 --> 00:23:23.319
to get a new job, no, rude. So I'm basically

254
00:23:24.680 --> 00:23:31.000
it's fine. However, I've got dodgy knee. Sometimes I got

255
00:23:31.799 --> 00:23:39.000
an injured shoulder from like two thousand and five, so

256
00:23:39.079 --> 00:23:44.359
it's what twenty years a edgendn injured shoulder and it

257
00:23:44.440 --> 00:23:51.519
plays up sometimes, But I know what it is. I'm bothered.

258
00:23:51.720 --> 00:23:56.160
My authrightis in my lower back. It plays up. I'm

259
00:23:56.160 --> 00:24:01.240
not bothered. I'm not emotionally bothered by it. Usually sometimes

260
00:24:01.240 --> 00:24:05.359
it can get a little bitter, but most of the times, like,

261
00:24:05.519 --> 00:24:11.880
I know what it is, so what it's you know,

262
00:24:11.920 --> 00:24:15.279
it's not I'm not if I sat here all day

263
00:24:15.319 --> 00:24:21.400
long focusing on it and going, oh, just moaning and

264
00:24:21.440 --> 00:24:25.440
feeling sorry for myself. Then, yeah, it would be really

265
00:24:25.799 --> 00:24:29.400
way worse than it is. It would feel made way

266
00:24:29.920 --> 00:24:35.720
worse than it needs to. And I did go for

267
00:24:35.720 --> 00:24:40.319
a little period of that few years back where it

268
00:24:40.519 --> 00:24:46.839
was just getting a little bit too much. But then

269
00:24:46.880 --> 00:24:49.160
I've made a change, you know, sort of. It's one

270
00:24:49.160 --> 00:24:52.559
of those things. It's okay making recordings for other people,

271
00:24:55.119 --> 00:24:58.079
but what about me? You know what am I doing?

272
00:25:01.480 --> 00:25:06.559
I'm making recordings to help people to relax, So am

273
00:25:06.559 --> 00:25:11.599
I relaxing? I've got to take on some of that

274
00:25:11.680 --> 00:25:20.799
as well. I mean, I've had a lot of broken

275
00:25:20.839 --> 00:25:29.599
bones over the years and it hasn't really bothered me.

276
00:25:30.799 --> 00:25:36.799
It's it can be annoying. I broke my hand twice.

277
00:25:36.880 --> 00:25:41.240
I mean, that's definitely annoying. It's two things I can't

278
00:25:41.240 --> 00:25:46.680
really do anymore with and it's just like, okay, I

279
00:25:46.720 --> 00:25:50.519
have to kind of read three things actually because it's

280
00:25:50.559 --> 00:25:54.039
a shower because I'm right handed to the four can't write.

281
00:25:54.279 --> 00:25:56.240
It's a lot of things I can't what wasn't able

282
00:25:56.279 --> 00:26:03.200
to do for about five six weeks until the they

283
00:26:03.240 --> 00:26:10.119
were healed. But that's all right, just get used to it.

284
00:26:12.000 --> 00:26:22.599
I M likely to go again. Although funny enough, the

285
00:26:23.160 --> 00:26:29.359
i've so you got two bones. The years ago, two

286
00:26:29.400 --> 00:26:33.319
thousand and four is when I broke it the first time,

287
00:26:35.160 --> 00:26:42.160
my right hand, and the knuckles compressed into the basically

288
00:26:42.200 --> 00:26:45.240
into the hand, and I had a friend who was

289
00:26:45.240 --> 00:26:48.559
a surgeon, and she said, well, she explained what it

290
00:26:48.680 --> 00:26:51.000
was because I said, she said, you got no knuckle.

291
00:26:51.200 --> 00:26:55.079
I said, it's only one. Well, now it's two because

292
00:26:55.079 --> 00:26:57.960
I broke the other one. And she said, well, if

293
00:26:57.960 --> 00:27:00.279
you ever break your hand again, that big one in

294
00:27:00.319 --> 00:27:07.440
the middle, go But it didn't. She was wrong. So, yeah,

295
00:27:07.480 --> 00:27:11.680
my right hand is a bit deformed. It's been broken twice,

296
00:27:12.279 --> 00:27:17.279
but it's all right. Might be arthritic in the future,

297
00:27:17.400 --> 00:27:25.599
I don't know, but not bothered. Not you know, I

298
00:27:25.599 --> 00:27:27.680
don't want it to be like that, but I'm not

299
00:27:28.160 --> 00:27:37.000
not concerned because just deal with whatever happens, as long

300
00:27:37.079 --> 00:27:42.200
as it's not serious something I need to go and

301
00:27:42.279 --> 00:27:48.240
start to have treatment for. You know, it doesn't worry me.

302
00:27:53.759 --> 00:27:57.160
I remember the I tell you I had this real

303
00:27:57.559 --> 00:28:03.440
It was a very big awakening. I don't mean like spiritually,

304
00:28:05.000 --> 00:28:09.640
but it was two thousand and not did I say

305
00:28:09.680 --> 00:28:12.920
two thousand and four, nineteen ninety fours when I broke

306
00:28:12.920 --> 00:28:16.480
my hand the first time. The second time was about

307
00:28:16.519 --> 00:28:25.359
two thousand and eighteen. I think something like that. When

308
00:28:25.359 --> 00:28:29.119
I moved in it, I fell out the bath. I

309
00:28:29.160 --> 00:28:34.039
broke my left wrist. I mean I'd been in there

310
00:28:34.039 --> 00:28:37.519
for about two weeks a week two weeks, slipped out

311
00:28:37.519 --> 00:28:48.720
the bath. Who does that? It's ridiculous. And well, I

312
00:28:48.759 --> 00:28:53.680
broke my I broke my rib, broke my rib twice

313
00:28:53.799 --> 00:29:02.279
two different times. I broke my foot twice. And I

314
00:29:02.359 --> 00:29:06.400
fractured my back in two places a couple of years ago.

315
00:29:09.960 --> 00:29:13.720
I think that's it. Yeah, it's not that many, but yeah,

316
00:29:13.720 --> 00:29:18.960
I think that's about it. Oh, and I broke toes.

317
00:29:19.000 --> 00:29:22.119
I broke by blind me. Yeah. I broke my toes

318
00:29:22.160 --> 00:29:28.240
about four times, different toes. So yeah, and I brought it.

319
00:29:28.559 --> 00:29:31.559
I broke my foot twice at the front, the top

320
00:29:31.599 --> 00:29:37.680
foot and the heel. Oh, it takes that takes even

321
00:29:37.720 --> 00:29:41.079
longer that seeing they take longer to heal. The heel

322
00:29:41.119 --> 00:29:43.119
takes longer to heel, just because I guess I was

323
00:29:43.240 --> 00:29:53.240
using it. But anyway, I was sitting in the office

324
00:29:54.000 --> 00:29:59.160
of this little shop that I was working in called Evolution,

325
00:30:01.079 --> 00:30:05.079
and so two thousand and four I was going through

326
00:30:07.759 --> 00:30:11.079
huge amounts of anxiety. Back then, I had to leave

327
00:30:11.079 --> 00:30:13.880
my job because of it, and it was basically ruling

328
00:30:14.160 --> 00:30:17.720
my life for a while, and I had to work

329
00:30:18.920 --> 00:30:21.480
work really hard to sort of get it under control.

330
00:30:22.680 --> 00:30:31.599
At this point, I was it was semi under control. Semi, yeah,

331
00:30:31.599 --> 00:30:35.279
I can't. I was over the worst of it. So

332
00:30:35.400 --> 00:30:38.680
this would be in the summer two thousand and four,

333
00:30:42.880 --> 00:30:46.400
and it really started. It started quite badly in two

334
00:30:46.440 --> 00:30:51.160
thousand and two November, so I had over a year

335
00:30:51.200 --> 00:30:55.200
of it, like full on. So I'm in this office,

336
00:30:55.680 --> 00:30:57.920
I'm at a computer. I might have been cashing up

337
00:30:58.119 --> 00:31:04.759
something like that for the shop, and I was so

338
00:31:04.920 --> 00:31:11.240
aware of all my physical like my physicality, the parts

339
00:31:11.279 --> 00:31:14.960
of my body and stuff, because it's like almost always

340
00:31:15.000 --> 00:31:23.119
expecting to have a feeling. And I had a feeling

341
00:31:23.839 --> 00:31:31.079
in my grin and it's a weird feeling. And I

342
00:31:31.119 --> 00:31:36.519
went into like a vibration and I went into full

343
00:31:36.559 --> 00:31:43.880
on panic mode, like full on anxiety, and stood up

344
00:31:44.559 --> 00:31:46.960
ready to walk outside to try and get my breath,

345
00:31:47.799 --> 00:31:50.319
and you know, realize, oh, this is going to be

346
00:31:50.359 --> 00:31:54.759
another half an hour an hour of me like not

347
00:31:54.799 --> 00:31:58.039
being able to function. I realized it was my phone.

348
00:31:58.160 --> 00:32:11.160
It's on vibrate, and that confused me because it's something

349
00:32:12.720 --> 00:32:17.240
there was no logic that it was such a ridiculous

350
00:32:17.240 --> 00:32:27.920
situation that a vibrating phone. And this is quite early

351
00:32:28.000 --> 00:32:32.680
days of vibration vibrating phone as well, fairly early, but

352
00:32:36.160 --> 00:32:39.599
I did It's like, wait a minute, and instantly I'm

353
00:32:39.599 --> 00:32:45.079
no longer in panic mode. So not only did I

354
00:32:45.160 --> 00:32:51.960
realize that something external I was allowing something external to

355
00:32:53.799 --> 00:33:03.720
affect my physical and mental well being, but also I

356
00:33:03.759 --> 00:33:12.640
had the ability to switch off a panic attack instantly.

357
00:33:18.680 --> 00:33:25.160
So this I didn't realize that. It's almost like i'd

358
00:33:25.200 --> 00:33:33.440
given power away. When a mobile phone is able to

359
00:33:33.519 --> 00:33:43.960
instigate or create or start an unwanted feeling in the body,

360
00:33:44.799 --> 00:33:49.319
I kind of given the depth power away. And as

361
00:33:49.359 --> 00:33:51.759
soon as I realized as a mobile phone, well, I

362
00:33:51.799 --> 00:33:54.960
had nothing against the phone. You know, I like the phone.

363
00:33:55.319 --> 00:33:58.119
It was one of those flip ones. I just I

364
00:33:58.160 --> 00:34:02.279
love it. Potend I was on Star Trek beat me up.

365
00:34:07.079 --> 00:34:10.719
I never said it was no one else around, but

366
00:34:11.159 --> 00:34:13.360
I liked it. It was a little bit, you know

367
00:34:13.440 --> 00:34:17.559
that I could do one finger. That's nice. So I wasn't.

368
00:34:17.760 --> 00:34:20.840
I didn't have an issue with the phone, and it

369
00:34:20.920 --> 00:34:22.559
was one of those really tiny ones as well. That's

370
00:34:22.599 --> 00:34:29.880
why I didn't realize it is in my pocket, but

371
00:34:30.079 --> 00:34:35.679
knowing that I could, and I didn't stop the panic attack.

372
00:34:35.760 --> 00:34:45.440
I didn't stop those feelings in my body instantly by

373
00:34:45.519 --> 00:34:47.599
thinking about it, by having to think about it, by

374
00:34:47.639 --> 00:34:51.639
having to do anything, just by realizing that it was

375
00:34:51.679 --> 00:34:58.960
the phone. It finished, It ended straight away, And that

376
00:34:59.119 --> 00:35:04.039
was a big, big, big turning point. And I realized

377
00:35:04.079 --> 00:35:08.800
this recording isn't about anxiety attacks and stuff, but it's

378
00:35:08.840 --> 00:35:20.320
still unwanted feelings, realizing that maybe you don't need them,

379
00:35:20.559 --> 00:35:28.119
they might not be necessary. Because you know, if I

380
00:35:28.280 --> 00:35:34.760
sat down on a now and I had a feeling,

381
00:35:38.760 --> 00:35:41.599
I'd want to feel it. Man, I want to feel

382
00:35:42.039 --> 00:35:43.800
the I want to sit on and now. I don't

383
00:35:43.840 --> 00:35:46.000
want to have that pain, but I would want to

384
00:35:46.079 --> 00:35:50.679
know that it's happened so I can scream and get

385
00:35:50.719 --> 00:35:56.920
help and you know, get it sorted. I don't want

386
00:35:56.960 --> 00:36:05.679
to be sitting there completely oblivious to it and then

387
00:36:05.760 --> 00:36:08.719
get up and you know, go back into the shop

388
00:36:11.320 --> 00:36:15.880
talking to the customers with blood dripping everywhere. That you know,

389
00:36:16.320 --> 00:36:23.639
that just be grim and dangerous for my health and

390
00:36:23.719 --> 00:36:31.800
slippery for the customers as well. Probably. So it got

391
00:36:31.840 --> 00:36:39.320
me wondering how much can our the way we think,

392
00:36:39.360 --> 00:36:46.719
how much can it affect the physical sensation that you

393
00:36:46.920 --> 00:36:57.119
experience just by expectation, because I was at that time

394
00:36:57.480 --> 00:37:04.400
constantly expecting the next horrible feeling that I'll be honest,

395
00:37:04.440 --> 00:37:07.440
that's what I was expecting, and that's what I was getting.

396
00:37:11.039 --> 00:37:14.559
But you flip that on its head and spin it

397
00:37:14.599 --> 00:37:21.360
around a little bit, not too fast, otherwise you have

398
00:37:21.400 --> 00:37:28.400
to wait. And that's another thing you can do. You

399
00:37:28.400 --> 00:37:34.480
can put a gap between it, a gap between the

400
00:37:34.519 --> 00:37:43.960
stimulus and the effect or the feeling, a bit like

401
00:37:44.039 --> 00:37:47.320
you know on the tubes. We've got is it bank

402
00:37:47.679 --> 00:37:52.480
one of the tubes in London? They're like the underground,

403
00:37:53.119 --> 00:38:00.519
like the metro or the subway or whatever you names

404
00:38:00.519 --> 00:38:05.639
for it in other countries. So and there's a gap,

405
00:38:06.440 --> 00:38:09.960
so you can't And if someone says, mind the gap,

406
00:38:10.840 --> 00:38:13.880
Mine the gap. I'm not sure if it's the same

407
00:38:13.960 --> 00:38:19.280
voice as thirty years ago, but it used to be

408
00:38:19.440 --> 00:38:26.199
mine the gap. We are? Was it? We are? You

409
00:38:26.280 --> 00:38:37.360
are approaching bank station? Mine the gap. So I guess

410
00:38:37.679 --> 00:38:41.199
some people if they don't understand, if they don't know English,

411
00:38:41.880 --> 00:38:49.599
then they're at a disadvantage. However, the gap is quite large,

412
00:38:50.519 --> 00:38:53.760
so I don't know how often people fall down there,

413
00:38:54.440 --> 00:39:01.079
but you know, you could definitely, like I don't think

414
00:39:01.239 --> 00:39:04.480
i'd be able to fit down, but I've never tried,

415
00:39:04.599 --> 00:39:06.719
but my body's a bit bigger than it used to be.

416
00:39:09.840 --> 00:39:12.920
But knowing that that, like that message mind the gap,

417
00:39:13.480 --> 00:39:18.119
it's kind of what I noticed is stayed with me

418
00:39:18.719 --> 00:39:23.760
no matter what tube station I was at, whether I

419
00:39:23.840 --> 00:39:29.159
was at Tottenham Court Road or at my land in Twickenham,

420
00:39:29.280 --> 00:39:38.199
if I was at Stratford, Houston, Houston, Houston, notting Hill, Romford,

421
00:39:38.519 --> 00:39:45.480
where it's like I would mind the gap. I say, Romford.

422
00:39:45.519 --> 00:39:49.440
Is there a tube station in Romford. I'm not sure

423
00:39:49.639 --> 00:39:54.639
there's an overground, but I would always mind the gap,

424
00:39:54.719 --> 00:39:57.199
even though they wouldn't say mind the gap in most

425
00:39:57.239 --> 00:40:10.400
of those stations. And sometimes having that gap between something

426
00:40:10.480 --> 00:40:17.840
happening and then the feeling just having a little gap,

427
00:40:18.199 --> 00:40:24.719
maybe eventually you could perhaps increase that gap. So in

428
00:40:24.760 --> 00:40:28.840
the sense of ooops, there's this metal thing sticking at

429
00:40:28.920 --> 00:40:31.119
my desk, I need to get rid of it. It's

430
00:40:31.199 --> 00:40:35.960
like a not a cup holder, I guess, like a microphone,

431
00:40:36.360 --> 00:40:42.719
a mic headphones holder or something but it's very annoying.

432
00:40:43.400 --> 00:40:45.039
I mean to get rid of it for ages, but

433
00:40:45.079 --> 00:40:50.719
it's just, oh, so you got this thing. Instead of

434
00:40:50.800 --> 00:40:54.679
mind the gap, probably remember the gap, Remember the gap.

435
00:40:58.800 --> 00:41:09.519
Remember to have a gap there so you remember, oh,

436
00:41:10.159 --> 00:41:17.280
the knees, the knee, and instead of instantly going to

437
00:41:19.159 --> 00:41:24.599
physical discomfort, you have a gap, and you remember when

438
00:41:24.639 --> 00:41:32.440
you think, wow, I don't need physical anything but physical

439
00:41:32.519 --> 00:41:39.679
comfort there because I know to be careful with it.

440
00:41:39.679 --> 00:41:43.239
It's my knee. I love my knee or my elbow

441
00:41:45.440 --> 00:41:48.960
or any part of your body. And that's another thing,

442
00:41:49.119 --> 00:41:54.800
maybe like really start to cherish your body because let's

443
00:41:54.800 --> 00:42:00.599
face it's the only one we've got. I mean, you

444
00:42:00.639 --> 00:42:03.119
could argue that, so yeah, okay, So the easier one

445
00:42:03.119 --> 00:42:04.519
I got, well about when I get a new one,

446
00:42:04.880 --> 00:42:07.440
all right, is the only one who got at the moment. Okay.

447
00:42:08.320 --> 00:42:14.880
And in the future will be transplanting everything in the feuse,

448
00:42:14.920 --> 00:42:18.360
not me personally, but in the future everything. You know,

449
00:42:18.480 --> 00:42:23.239
technology is going to be phenomenal, even more phenomenal than

450
00:42:23.280 --> 00:42:29.199
it already is. But right this minute, this is our bodies.

451
00:42:29.280 --> 00:42:34.760
This is what we've got. So when you focus on

452
00:42:34.840 --> 00:42:37.760
that part of the body that was causing new problems

453
00:42:37.800 --> 00:42:41.800
in the past, and like you just okay, remember the gap.

454
00:42:45.440 --> 00:42:55.039
What's required here? What's necessary here? Do I have to

455
00:42:55.039 --> 00:43:00.559
be careful with this part of the body. Do you

456
00:43:00.719 --> 00:43:04.599
need to just be gentle with this part of the body.

457
00:43:06.199 --> 00:43:11.519
Or is the fact that that part of your body

458
00:43:11.559 --> 00:43:18.920
is absolutely fine. It's just faulty signals and you don't

459
00:43:19.000 --> 00:43:25.679
need to feel anything but comfort there. It's of no

460
00:43:25.840 --> 00:43:31.679
benefit to you. It's not protecting you against anything. So

461
00:43:31.719 --> 00:43:39.719
therefore you comforts all you need. And it's weird. It's

462
00:43:39.719 --> 00:43:44.760
a little bit you ever get the like a sand

463
00:43:44.920 --> 00:43:49.199
castle you have when you're kid. I don't know if

464
00:43:49.239 --> 00:43:51.239
some adults might do it, but I used to build

465
00:43:51.320 --> 00:44:00.280
sand castles, and there is like I mean, if I

466
00:44:00.320 --> 00:44:02.320
was lucky enough for one of brothers not to like

467
00:44:02.519 --> 00:44:06.679
smash it down, but I'd build a sand castle, I'd

468
00:44:06.719 --> 00:44:09.280
like to build it near the sea and watch the

469
00:44:09.320 --> 00:44:17.079
sea come in and just basically wash it away to nothing.

470
00:44:19.800 --> 00:44:22.280
And sometimes it feels a little bit like that with

471
00:44:22.760 --> 00:44:27.400
because you think about it, that part of your body

472
00:44:27.440 --> 00:44:29.760
that's been causing problems in the past. It's like a

473
00:44:29.880 --> 00:44:35.119
sand castle, but it's it's like it's on some kind

474
00:44:35.159 --> 00:44:43.119
of little island a little bit. And this basically it's

475
00:44:43.159 --> 00:44:47.519
in the middle of two different oceans, So it's on

476
00:44:47.559 --> 00:44:50.920
a beach that's shared with two different oceans or maybe

477
00:44:51.079 --> 00:44:54.679
four for all angles. And that's the other parts of

478
00:44:54.719 --> 00:44:59.519
your body that feel fine. So for example, with my

479
00:44:59.559 --> 00:45:04.440
lower bad my hips feel fine, my upper back feels fine,

480
00:45:05.559 --> 00:45:08.840
the other side of my lower back feels fine, my

481
00:45:08.960 --> 00:45:16.519
legs feel fine, my hands feel fine, my bottom feels fine.

482
00:45:17.079 --> 00:45:20.280
It's a weird, weird it's weird to say that out loud,

483
00:45:20.320 --> 00:45:24.400
but you know what I mean. So the one bit

484
00:45:24.760 --> 00:45:30.400
which has been problematic that in the past was the

485
00:45:30.440 --> 00:45:34.960
lower back on the left hand side, And that's kind

486
00:45:34.960 --> 00:45:38.679
of like a castle that I've been almost trying to

487
00:45:38.760 --> 00:45:43.320
protect for some reason, while protecting because I want it

488
00:45:43.360 --> 00:45:49.039
to be safe, but if you realize it is already

489
00:45:49.280 --> 00:46:00.440
safe and you don't actually have to do anything, then

490
00:46:00.480 --> 00:46:07.800
the sea will come in and just spread over that castle,

491
00:46:08.800 --> 00:46:12.639
and the feelings from the other parts of your body

492
00:46:13.239 --> 00:46:18.920
will just flow over it, almost to get that part

493
00:46:19.039 --> 00:46:24.760
feeling the same as the rest of your body. I

494
00:46:24.880 --> 00:46:31.280
quite like that idea, quite like that idea that in

495
00:46:31.320 --> 00:46:42.079
a sense, you remove that separation. And when I think

496
00:46:42.119 --> 00:46:47.039
about getting up from this chair. You know, I know

497
00:46:47.119 --> 00:46:51.440
that sometimes you know, I might think, watch out for

498
00:46:51.480 --> 00:46:55.880
me back. So that's when the gap comes in. It's like,

499
00:46:56.599 --> 00:47:03.960
wait a minute, well that's fine. My back's all right.

500
00:47:04.039 --> 00:47:07.320
I can I can stand up, I can sit down,

501
00:47:07.400 --> 00:47:10.760
I can stand up. It's not there's no reason for

502
00:47:11.039 --> 00:47:14.360
me not to be able to just move around and

503
00:47:14.400 --> 00:47:19.320
do what I know would normally do. I don't think

504
00:47:19.360 --> 00:47:22.159
I'm going to be a rock climber anytime soon. And

505
00:47:22.320 --> 00:47:25.440
kicking's pretty much out, and there's certain things I can't do.

506
00:47:25.519 --> 00:47:29.639
But I know that, and it's okay. My stomach knows

507
00:47:29.639 --> 00:47:36.239
that as well. My stomach I feed me. BlimE me.

508
00:47:37.800 --> 00:47:41.519
If it isn't Vinny disturbing me, it's my own gut.

509
00:47:41.760 --> 00:47:52.159
It's ridiculous. So having that realization, and it can be

510
00:47:52.360 --> 00:47:55.920
Some would say it's a choice. Could just be a choice,

511
00:47:56.159 --> 00:48:06.119
like you know what, choose to feel relaxed and no

512
00:48:06.239 --> 00:48:11.559
longer give away that control to something else. I'd give

513
00:48:11.679 --> 00:48:14.920
my control over to a mobile phone vibrating in my

514
00:48:15.039 --> 00:48:19.320
pocket to stimulate a panic attack. I mean, come on,

515
00:48:20.360 --> 00:48:26.519
that that was just and I laughed afterwards, but it

516
00:48:26.639 --> 00:48:31.880
woke me up to the fact that actually, how real

517
00:48:32.440 --> 00:48:38.519
is a panic attack? I'm not saying they're fake or anything,

518
00:48:38.559 --> 00:48:43.719
because it absolutely crumbled my life for a little while

519
00:48:43.960 --> 00:48:50.639
while for over a year. But if something can come

520
00:48:50.679 --> 00:48:59.239
on and then vanish so very quickly, what else can

521
00:48:59.320 --> 00:49:07.239
also fanish very very quickly. What else that isn't needed

522
00:49:08.000 --> 00:49:15.119
can just disappear if it's not needed. Yeah, sometimes it

523
00:49:15.199 --> 00:49:19.480
might feel like, well, will make a make a deal.

524
00:49:23.840 --> 00:49:33.159
If I need you, I'll ask, or if I do something,

525
00:49:33.280 --> 00:49:35.079
you know, you make a deal with that part of

526
00:49:35.119 --> 00:49:39.000
your body. If you do something that's harmful towards that

527
00:49:39.039 --> 00:49:45.239
part of your body, then please return that physical discomfort

528
00:49:47.599 --> 00:49:55.679
outside of that. Just feel relaxed in that part of

529
00:49:55.679 --> 00:50:01.679
your body, feel calm and lose in that part of

530
00:50:01.679 --> 00:50:08.119
your body. You could also always you can mean, you

531
00:50:08.119 --> 00:50:11.960
can imagine yourself right in a contract or signing a contract.

532
00:50:12.599 --> 00:50:16.239
That that is it. From now on, from this moment onwards,

533
00:50:17.960 --> 00:50:19.960
You're going to stick to your side of the bargain.

534
00:50:20.360 --> 00:50:23.679
You're going to be careful. So for example, I cannot

535
00:50:23.760 --> 00:50:27.440
kick I would I could if an emergency I would

536
00:50:27.480 --> 00:50:29.400
be able to, but I can't. You know, I had

537
00:50:29.440 --> 00:50:32.199
to give up doing taekwondo because of my back and

538
00:50:32.320 --> 00:50:34.679
I couldn't go back to that. It's as simple as that.

539
00:50:34.760 --> 00:50:39.679
It's just it's it's a it's a physical movement continuous

540
00:50:39.719 --> 00:50:44.760
that it's this I can't uphold with my with my

541
00:50:44.880 --> 00:50:46.800
left or is the left leg thing really rather than

542
00:50:46.880 --> 00:50:50.719
right right leg thing? Mind you both both kicking both

543
00:50:50.800 --> 00:50:55.119
legs affects easier as a back. But if I'm careful,

544
00:50:57.960 --> 00:51:05.760
it's fine. And that's all it is. I do exercises

545
00:51:05.800 --> 00:51:08.440
every day to stretch it and to strengthen and keep

546
00:51:08.480 --> 00:51:16.840
my lower back strengthened. But you know, it's kind of

547
00:51:16.880 --> 00:51:19.800
like I've got they really think about it like this

548
00:51:19.840 --> 00:51:25.039
before it's I got of an unsaid contract and unwritten contract.

549
00:51:25.519 --> 00:51:27.360
So maybe you could have the same kind of thing

550
00:51:27.440 --> 00:51:32.639
yourself where you make peek. I think sometimes you need

551
00:51:32.719 --> 00:51:36.480
to make peace with that part of your body so

552
00:51:36.519 --> 00:51:39.159
instead of because sometimes it's like, you know, if you're

553
00:51:39.159 --> 00:51:44.519
trying to stop something from happening. So let's say you've

554
00:51:44.559 --> 00:51:46.199
got you've got something the out side of the door

555
00:51:46.239 --> 00:51:49.639
and you're pushing the door, and the harder they push,

556
00:51:49.760 --> 00:51:54.679
the harder you push, and it just gets well, there's

557
00:51:54.679 --> 00:51:57.440
no winners, can It's kind of like you know you're

558
00:51:57.440 --> 00:52:03.480
both struggling or what is it rope rope fight? You know,

559
00:52:03.519 --> 00:52:05.599
when you got what do they call it a rope fight?

560
00:52:06.280 --> 00:52:10.719
Tug a war where you kind of just it's going nowhere,

561
00:52:11.039 --> 00:52:16.599
or someone with equal strength doing an arm wrestle. Eventually

562
00:52:16.639 --> 00:52:18.480
they've just got to say, okay, we'll just call this

563
00:52:18.559 --> 00:52:28.880
a day perhaus. We don't need this anymore. There's an

564
00:52:28.880 --> 00:52:32.199
old thing. It's it's I saw this set of workshop

565
00:52:32.280 --> 00:52:37.199
once they said put your hands together, now, push with

566
00:52:37.320 --> 00:52:43.519
your right hand, and every single person, including myself at

567
00:52:43.519 --> 00:52:48.360
the time, pushed with the right hand, but also pushed

568
00:52:48.400 --> 00:52:51.039
with a left hand, stopping the right hand from moving

569
00:52:53.519 --> 00:52:57.920
when actually push for your right hand means you just

570
00:52:57.960 --> 00:53:04.119
don't do anything with your left hand. So there's a

571
00:53:04.559 --> 00:53:08.199
seems to be a tendency of humans to do that,

572
00:53:08.519 --> 00:53:24.559
almost to push against ourselves instead of with so that restriction,

573
00:53:25.360 --> 00:53:28.400
you know, if it's like a constant restriction, I don't

574
00:53:28.400 --> 00:53:29.840
want to feel that way, and I want to feel

575
00:53:29.840 --> 00:53:32.000
that way that body feels this, I don't want it

576
00:53:32.039 --> 00:53:34.400
to be like that. And then that part of the

577
00:53:34.400 --> 00:53:38.039
body is thinking, well, you're not listening to me, are you.

578
00:53:38.400 --> 00:53:40.280
So I've got to keep doing it until you listen.

579
00:53:41.480 --> 00:53:43.920
I got to keep giving you this physical discomfort until

580
00:53:43.960 --> 00:53:48.880
you listen to me and do what you're supposed to do.

581
00:53:49.000 --> 00:53:54.920
Take me seriously. But when you do listen, take it seriously,

582
00:53:56.280 --> 00:53:59.719
realize that maybe there's some things that you need to change.

583
00:54:00.559 --> 00:54:04.079
Maybe there isn't. You can take it seriously. If it's

584
00:54:04.079 --> 00:54:09.320
been checked out, you've taken it seriously. If there's nothing

585
00:54:09.480 --> 00:54:15.400
physically necessarily going on, is where you don't need it anymore.

586
00:54:15.559 --> 00:54:18.760
Maybe it's something that had you had before and now

587
00:54:18.800 --> 00:54:26.480
it's healed and you don't need it. Or if you

588
00:54:26.559 --> 00:54:30.440
know the cause of it and it's unnecessary, you know

589
00:54:30.519 --> 00:54:38.719
that you're going to be careful. So all it's necessary

590
00:54:39.239 --> 00:54:42.320
is physical comfort, and the rest of your body surround

591
00:54:42.440 --> 00:54:46.119
in the area can just like with a sand cast

592
00:54:46.239 --> 00:54:49.840
or just wash over and also sort of spread that

593
00:54:49.920 --> 00:54:54.119
feeling overwards. So it's just it's almost like it's joining

594
00:54:54.159 --> 00:55:00.320
the body again and then the rest of the body

595
00:55:00.320 --> 00:55:10.239
looks out for it. So for me, I feel like

596
00:55:10.559 --> 00:55:14.519
I've done that with my lower back and instead of

597
00:55:14.519 --> 00:55:19.719
being isolated, it's no longer isolated. So the other parts

598
00:55:19.760 --> 00:55:25.239
of my back look out for my lower back, My

599
00:55:25.360 --> 00:55:29.519
hips look out for my lower back. The other side

600
00:55:29.519 --> 00:55:36.320
of my lower back looks out for it. Like everything's

601
00:55:36.440 --> 00:55:44.920
kind of just, I guess loving in a way. It's

602
00:55:44.960 --> 00:55:50.039
sounding a bit soppy, but the bodies loving each part.

603
00:55:51.880 --> 00:55:57.079
Your knees, loving your hands, your feet are loving your ankles.

604
00:55:57.920 --> 00:56:01.039
You know they're connected. The whole thing's connected. It's one thing.

605
00:56:02.360 --> 00:56:06.800
We call things different things, it's one. It's literally one thing.

606
00:56:09.719 --> 00:56:16.159
And I think it's quite nice when you think about that.

607
00:56:16.199 --> 00:56:23.039
The because there's a time when you know, you get

608
00:56:23.039 --> 00:56:27.320
a puppy, your kitten, you no longer hold it in

609
00:56:27.360 --> 00:56:30.000
your hands. You have to let it down. You have

610
00:56:30.039 --> 00:56:32.440
to let it go. I don't mean let it go go,

611
00:56:32.519 --> 00:56:34.480
but you have to. You have to put it down.

612
00:56:34.559 --> 00:56:38.039
You can't you take a puppy home with you or kitten.

613
00:56:39.119 --> 00:56:42.360
You can't hold it in your hands forever, no matter

614
00:56:42.360 --> 00:56:45.519
how much you want to. You know, you want to

615
00:56:45.599 --> 00:56:48.199
keep it safe, you want to cuddle it, and let's

616
00:56:48.280 --> 00:56:52.119
face it, a little kitten. It's like, what's what's cutter

617
00:56:52.239 --> 00:56:55.760
than a little kitten or a little puppy? There is

618
00:56:55.880 --> 00:57:01.519
so cute. It's so cute. I suppose some people with

619
00:57:01.719 --> 00:57:06.920
a baby, a baby, you know, but you don't spend

620
00:57:07.119 --> 00:57:09.280
you don't carry them around twenty four hours a day.

621
00:57:10.000 --> 00:57:12.440
You put them down, you put them into a bed.

622
00:57:12.440 --> 00:57:19.440
Do you put you know otherwise that you need to

623
00:57:19.480 --> 00:57:23.000
have that little bit of distance and allow it to

624
00:57:23.119 --> 00:57:29.360
just be itself and allow it that part of your

625
00:57:29.360 --> 00:57:36.800
body to realize that it is supported by its surroundings.

626
00:57:40.159 --> 00:57:42.679
Allow that part of your body to know that it's safe.

627
00:57:46.559 --> 00:57:52.559
It doesn't have to do anything, just be just be

628
00:57:52.679 --> 00:58:00.639
there and put it to know that you appreciate it.

629
00:58:00.719 --> 00:58:05.719
Maybe your body appreciates you because now you're looking after it,

630
00:58:06.880 --> 00:58:11.400
and all that discomfort you used to have was you

631
00:58:11.559 --> 00:58:23.519
looking after your that body part. But it's not necessary

632
00:58:24.159 --> 00:58:36.679
because that contract that you signed in your mind the

633
00:58:36.800 --> 00:58:49.480
comforts all you need and providing you treat your body safely,

634
00:58:53.199 --> 00:59:02.960
with love, with care, you can feel comfortable and relaxed

635
00:59:05.039 --> 00:59:19.480
and loose and peaceful. Now I've rabbited on for a bit,

636
00:59:20.360 --> 00:59:23.440
which is what I do. I don't know if any

637
00:59:23.480 --> 00:59:29.320
of this was useful. So where are you now? If

638
00:59:29.320 --> 00:59:37.280
you focus on that part of body? We did the

639
00:59:37.679 --> 00:59:41.199
zero to ten scale earlier at the beginning. Where is

640
00:59:41.239 --> 00:59:46.320
it now and how much has it changed? How much

641
00:59:46.360 --> 00:59:51.239
has it gone down? How pleased do you? How relaxed

642
00:59:51.239 --> 00:59:56.599
are you? And please let me know how you get on.

643
01:00:00.480 --> 01:00:03.679
So I'm going to bring this record into an end.

644
01:00:05.920 --> 01:00:08.880
Remember to be kind to yourself, because you do deserve

645
01:00:08.960 --> 01:00:16.639
to be happy. Be gentle with yourself. You deserve to

646
01:00:16.760 --> 01:00:36.000
feel safe. Lots of love. Bye. Relax in a more

647
01:00:37.000 --> 01:00:47.159
deep and meaningful way, maybe in a way that can

648
01:00:48.599 --> 01:00:57.920
not just allow you to feel calmer now and throughout

649
01:00:58.960 --> 01:01:08.119
the time we spend together here, not just relaxed at

650
01:01:08.119 --> 01:01:12.320
the end of the recording when it's finished and you

651
01:01:12.360 --> 01:01:22.719
can enjoy that sense of comfort and peace, but also

652
01:01:30.239 --> 01:01:36.719
I think it would be nice to have those feelings

653
01:01:36.760 --> 01:01:53.000
of relaxation continue for longer after the recording has ended,

654
01:01:58.079 --> 01:02:10.280
so that you can still benefit from listening to my voice,

655
01:02:10.639 --> 01:02:22.079
maybe in a few hours time, perhaps tomorrow, and then

656
01:02:22.239 --> 01:02:30.239
by listening regularly, especially if you find like some people

657
01:02:30.280 --> 01:02:33.840
do and myself as well. I sometimes I find one

658
01:02:33.920 --> 01:02:44.239
particular recording that really resonates with me, and I just

659
01:02:44.400 --> 01:02:50.039
listen to it over and over again every morning, every evening.

660
01:02:57.679 --> 01:03:02.320
There was this recording from We're going back to about

661
01:03:02.440 --> 01:03:07.480
nineteen ninety nine. It was it wasn't hypnosis, but it

662
01:03:07.519 --> 01:03:12.599
was a guided visualizations. It kind of was hypnosis, really,

663
01:03:15.079 --> 01:03:20.239
and I managed to find it again and it still

664
01:03:20.320 --> 01:03:25.920
has the same effect on me. And part of it

665
01:03:26.079 --> 01:03:40.800
was the person's voice relaxed me, just felt so peaceful,

666
01:03:42.920 --> 01:03:49.440
and I'd look forward to listening to her in the

667
01:03:49.480 --> 01:04:00.239
morning and in the evening, and I knew before then

668
01:04:00.960 --> 01:04:08.199
pressing the play button. As soon as I've done that,

669
01:04:09.119 --> 01:04:12.559
pressed the play button. This is in the days of

670
01:04:17.639 --> 01:04:26.800
CD players, press the play button. In fact, it might

671
01:04:26.800 --> 01:04:31.119
have even been a tape tape recorder. I'd lie down

672
01:04:31.159 --> 01:04:43.800
on the bed and then even without necessarily listening to

673
01:04:43.960 --> 01:04:57.119
her words because I had them memorized. Really, it was

674
01:04:57.159 --> 01:05:07.800
as if my body knew exactly what to do, and

675
01:05:07.920 --> 01:05:29.719
the muscles just almost went into automatic relaxation, and I

676
01:05:29.800 --> 01:05:43.440
remember my mind would slow down. Now. Now, I was

677
01:05:43.920 --> 01:05:51.079
listening to this recording in the early days of learning hypnosis,

678
01:05:53.760 --> 01:06:01.559
and long before I ever made any videos or audio

679
01:06:01.639 --> 01:06:06.400
recordings myself, because I didn't start doing that till two

680
01:06:06.440 --> 01:06:22.440
thousand and six, but I knew, I knew how helpful

681
01:06:24.320 --> 01:06:35.880
I found being able to just let go, to have

682
01:06:36.039 --> 01:06:48.920
that trust in the person that I'm listening to, knowing

683
01:06:49.000 --> 01:06:56.880
that it's going to be just as relaxing, if not

684
01:06:57.119 --> 01:07:06.440
more so. Each time you hear my voice, you may

685
01:07:06.440 --> 01:07:18.039
feel the same. Some people have been listening to me

686
01:07:18.280 --> 01:07:32.199
for over a decade, maybe not solidly, obviously not twenty

687
01:07:32.199 --> 01:07:40.199
four hours a day, but maybe people come back. Some

688
01:07:40.239 --> 01:07:55.079
people may be listen every day. That's something that I

689
01:07:55.159 --> 01:08:11.159
do which you may not realize by listening, is when

690
01:08:11.440 --> 01:08:26.960
I record these recordings now. For example, I also am

691
01:08:27.199 --> 01:08:41.000
affected by the words that I say. So if I

692
01:08:41.000 --> 01:08:48.359
said to you, focus on your feet, notice your feet relaxing,

693
01:08:51.880 --> 01:08:59.600
I will be focusing on my feet. I will be

694
01:08:59.760 --> 01:09:17.199
no sin my feet relaxing. If I said, focus on

695
01:09:17.239 --> 01:09:27.680
your hands, and maybe notice the difference between each hand,

696
01:09:29.119 --> 01:09:35.840
perhaps notice the the air in the room, the temperature

697
01:09:35.920 --> 01:09:47.800
of the room. On the backs of your hands. You

698
01:09:47.920 --> 01:09:51.960
may start to notice what almost feels like a very

699
01:09:52.159 --> 01:10:00.520
light breeze, even though there may not be any type

700
01:10:00.520 --> 01:10:13.439
of breeze at all where you are right now. And

701
01:10:13.520 --> 01:10:24.760
as you become aware of your hands, I'm also aware

702
01:10:27.399 --> 01:10:52.840
of how relaxed my hands our feeling now and when

703
01:10:52.840 --> 01:10:59.880
it comes to potentially drifting off to sleep, which maybe

704
01:11:00.000 --> 01:11:16.359
the reason you're listening, I also feel drowsy when I

705
01:11:16.479 --> 01:11:37.960
make these recordings. I also notice my mind drifting. In fact,

706
01:11:38.239 --> 01:11:54.960
at times I've actually fallen asleep without even noticing, and

707
01:11:55.000 --> 01:12:06.319
then I carry on talking. It's only when I listen

708
01:12:06.479 --> 01:12:15.920
back to do the editing I hear snoring and I think,

709
01:12:16.359 --> 01:12:26.520
I don't remember snoring. I remember talking. This snoring was

710
01:12:27.079 --> 01:12:33.439
a pig turned up. That's why I sound like when

711
01:12:33.439 --> 01:12:44.359
I snare and I get really into the whole experience.

712
01:12:52.279 --> 01:13:01.760
I don't know how you feel, how relaxed you feel

713
01:13:01.760 --> 01:13:12.399
in your feet, how relaxed you feel in your hands.

714
01:13:27.439 --> 01:13:39.680
I have noticed more and more that the more relaxed,

715
01:13:41.399 --> 01:13:57.239
deeper level of comfort you feel, the easier your breathing becomes.

716
01:14:03.800 --> 01:14:20.479
It's almost like that additional muscle relaxation. So this allows

717
01:14:20.520 --> 01:14:51.560
you to breath easier without necessarily focusing on your breath, however,

718
01:14:51.840 --> 01:15:20.640
being able to notice the ease in which you breathe

719
01:15:20.800 --> 01:16:10.680
so naturally. You breathe so very easily and smoothly. Whenever

720
01:16:10.800 --> 01:16:29.119
I imagine my breathing improving, when I've got my eyes closed,

721
01:16:35.159 --> 01:16:48.039
I tend to visualize a beautiful field with trees and

722
01:16:48.279 --> 01:17:27.760
flowers producing all that life giving oxygen. It feels nice

723
01:17:28.520 --> 01:17:48.680
two if nothing else, just taking some time away from

724
01:17:48.720 --> 01:18:31.560
everything m HM, enjoying that feeling of peace, serenity with

725
01:18:31.600 --> 01:19:08.119
a joyful heart. Time seems to just drip by, so

726
01:19:09.319 --> 01:19:59.079
very slowly, relaxed, so deeply, peaceful, completely unattached to any

727
01:20:00.079 --> 01:21:03.479
thoughts whatsoever in this moment, completely free, noticing that your

728
01:21:03.680 --> 01:21:50.880
mind has slowed down. Slowed down because nothing really requires

729
01:21:50.920 --> 01:22:21.279
your attention. You can enjoy the physical sensations of allowing

730
01:22:21.560 --> 01:22:33.760
the stress to rip out of your body, to appear

731
01:22:34.079 --> 01:22:58.039
out of every part of your body, and being released

732
01:23:03.319 --> 01:23:43.000
from your brain in your mind slowly but surely. The

733
01:23:43.239 --> 01:24:20.279
muscles in your legs relax rs really, so very deeply,

734
01:24:30.079 --> 01:25:01.119
relas so deeply, and the feeings, the pleasant feelings in

735
01:25:01.199 --> 01:25:25.760
your arms and shoulders, deepening each part of your body

736
01:25:29.039 --> 01:26:07.479
further and deeper and deeper. Noticine, the feelings in the

737
01:26:07.520 --> 01:27:09.600
back of your neck, feelings in your wrists, muscles in

738
01:27:09.840 --> 01:27:46.800
front of your body. I all say, feeling peaceful deeply,

739
01:28:03.800 --> 01:28:26.800
there's a sense of peace spreads through your very core.

740
01:28:44.600 --> 01:29:06.600
Even when you focus on your mind. Her mind becomes

741
01:29:11.840 --> 01:30:33.880
eve and slower, even deeper, relaxing, so very slow. Your

742
01:30:34.159 --> 01:31:31.880
stomach PA's Forg's stomach, your back. Notice notice how relaxed

743
01:31:36.239 --> 01:32:14.319
you'd never fear. In the hole of your back. You

744
01:32:14.640 --> 01:32:23.760
spy from your brain all the way down the middle

745
01:32:23.760 --> 01:32:35.640
of your back, sending and receiving millions of messages every day,

746
01:32:46.640 --> 01:33:03.680
deep comfort, increasing, deep playing ri.

747
01:33:34.279 --> 01:33:34.640
You me.

748
01:34:00.640 --> 01:34:14.600
Relax, spreading those signals down a spine or cord into air,

749
01:34:14.720 --> 01:34:34.159
every part of your body, your shins and your calf, muscles,

750
01:35:01.399 --> 01:35:30.880
your elbows, Feelings of peace and tranquility spreading through your body,

751
01:35:35.880 --> 01:35:52.119
tips of your toes, to your eyes, your fingers, all

752
01:35:52.159 --> 01:36:37.920
the way till your lower back. I thinker, re thinker peace,

753
01:36:53.760 --> 01:37:24.399
drifting mind just wandering away, happy to let go, let

754
01:37:24.479 --> 01:38:29.920
go completely, let go, so tranquil, your whole body enjoying

755
01:38:29.960 --> 01:40:52.079
a sensor listing go, no peace fur enjoy the space,

756
01:40:54.439 --> 01:40:59.920
this space of peace.

757
01:41:03.079 --> 01:43:06.720
And safety, so fary, relaxed, ye, letting go.

758
01:43:24.640 --> 01:43:32.279
Maybe we can just focus on the different parts of

759
01:43:32.399 --> 01:44:07.079
your body, just to notice a forehead and your eyes,

760
01:44:39.680 --> 01:45:12.680
You too, so lose, noticing the sense of complete freedom,

761
01:45:24.680 --> 01:47:17.079
absolute freedom bref ri pea's for energy peace, to breathe

762
01:47:21.000 --> 01:48:31.840
such easy loose. You may have or may not have

763
01:48:32.039 --> 01:49:33.479
noticed your mind drifting peace for moveingly even more deeply

764
01:49:38.880 --> 01:50:26.640
in the direction of total blissful pace, blissful pace, Christ

765
01:51:14.600 --> 01:52:27.800
total peace. Come so calm, letting go peace with mind

766
01:52:36.640 --> 01:53:40.880
rexed foty sir. Relaxed, so relaxed. Your body feels almost invisible,

767
01:53:56.119 --> 01:54:58.359
so very relaxed. I'm peaceful, so peaceful, real licka, so peaceful.

768
01:55:16.520 --> 01:55:22.760
And you could start to notice that you are feeling

769
01:55:23.119 --> 01:55:34.399
more relaxed, even though I've not purposely focused your mind

770
01:55:35.319 --> 01:55:42.920
upon that sense of physical comfort that is growing within

771
01:55:43.000 --> 01:55:52.159
you throughout your body, and your mind starts to slow down,

772
01:55:57.079 --> 01:56:04.319
and that could be almost in recognition of I guess

773
01:56:04.680 --> 01:56:17.199
my speech not being particularly fast, and things just generally

774
01:56:18.840 --> 01:56:29.880
feel calmer. Just by listening to my voice, you give

775
01:56:29.960 --> 01:56:36.880
yourself an opportunity to take a break from the day,

776
01:56:39.000 --> 01:56:46.520
take a break from your life as it is, and

777
01:56:46.640 --> 01:56:54.399
to give yourself a rest, giving yourself permission to take

778
01:56:54.479 --> 01:56:59.960
some time off, and to allow your body to relax

779
01:57:01.720 --> 01:57:09.720
and allow your mind to slow down, which in turn

780
01:57:12.279 --> 01:57:17.319
releases the tension and he stresses that you had in

781
01:57:17.359 --> 01:57:27.239
your body. It's almost as if the parts of your

782
01:57:27.239 --> 01:57:39.279
body just open up, allowing the negativity out and at

783
01:57:39.319 --> 01:57:48.279
the same time replacing that negativity with positive heathing energy,

784
01:57:50.680 --> 01:57:55.319
which then fills your body up and your mind to

785
01:57:56.920 --> 01:58:15.359
also starts to appreciate those feelings of increasing confidence, an

786
01:58:15.399 --> 01:58:32.520
almost uplifting feeling, positive healing, an energy that spreads through

787
01:58:32.520 --> 01:58:43.239
your body like a wave of comfort, and all this

788
01:58:43.520 --> 01:58:55.600
comes and just allowing yourself a few minutes, maybe half

789
01:58:55.680 --> 01:58:59.840
an hour, however long you want it to be, just

790
01:59:00.960 --> 01:59:14.279
rest and allow your mind and your body to almost

791
01:59:14.800 --> 01:59:30.840
reset itself to the settings of comfort and relaxation, calmness,

792
01:59:34.640 --> 01:59:44.039
which allows more room for feelings of pleasure and happiness

793
01:59:48.039 --> 01:59:57.159
to move around your body and into your mind, almost

794
01:59:57.680 --> 02:00:02.279
as if your mind and your body are sinking together,

795
02:00:06.520 --> 02:00:17.720
almost mirroring each other, with that growing positivity and calmness,

796
02:00:21.279 --> 02:00:28.520
And it feels nice. It really does feel nice to

797
02:00:28.680 --> 02:00:34.439
know that you are the one that has allowed yourself

798
02:00:37.840 --> 02:00:50.079
to feel more comfort and to experience more of this

799
02:00:51.880 --> 02:01:07.399
deep relaxation spreading throughout your body. And as I focus

800
02:01:08.600 --> 02:01:14.560
on each part of your body, you can notice that

801
02:01:14.560 --> 02:01:31.640
that part becomes even more relaxed just by focusing on it.

802
02:01:31.640 --> 02:01:41.319
It becomes even more calm and comfortable, just by focusing.

803
02:01:45.359 --> 02:01:51.479
And as I move down your body, starting at your head,

804
02:01:53.800 --> 02:02:00.560
the parts that you've already focused on will continue to

805
02:02:00.680 --> 02:02:08.479
relax deeply and those parts that we've not yet focused on,

806
02:02:10.760 --> 02:02:22.239
or just automatically release any remain intention in anticipation of

807
02:02:22.439 --> 02:02:35.359
even more comfort about to come. Now, I'm going to

808
02:02:35.399 --> 02:02:42.720
start by focusing on your forehead. Just being aware of

809
02:02:42.800 --> 02:02:52.880
the feelings of your forehead and any background sounds like

810
02:02:53.079 --> 02:02:58.279
mister Herbert the pigeon can just allow you to feel

811
02:02:58.319 --> 02:03:08.359
even more relaxed. Just means you're in the moment. This

812
02:03:08.479 --> 02:03:13.640
isn't this isn't a sterile environment. This is the world.

813
02:03:17.039 --> 02:03:23.119
I live in the countryside, so there's lots of nature

814
02:03:23.600 --> 02:03:34.159
sounds around. So as you focus on your forehead, just

815
02:03:34.399 --> 02:03:44.439
notice how it becomes even more relaxed as you focus

816
02:03:44.479 --> 02:03:53.199
only on my voice and that part of your body.

817
02:03:54.119 --> 02:04:03.840
Moving down to your eyes, focusing on your eyes, noticing

818
02:04:04.880 --> 02:04:14.600
how your eyelids feel so heavy yet so light at

819
02:04:14.640 --> 02:04:21.119
the same time, and all the muscles around your eyes

820
02:04:21.359 --> 02:04:35.840
relaxing completely. Moving your focus down to your mouth, your lips,

821
02:04:36.239 --> 02:04:42.920
your tongue, your teeth, and your gums, the whole of

822
02:04:43.039 --> 02:04:57.960
your mouth relaxing, calm and loose. As you focus now

823
02:04:58.640 --> 02:05:05.479
on your jewel, not just the parts of your jaw

824
02:05:05.640 --> 02:05:10.079
near your mouth and your chin but all the way

825
02:05:10.159 --> 02:05:16.520
up the size of your face to your ears, the

826
02:05:16.800 --> 02:05:42.399
hole of your jaw feeding more relaxed and calm. Focusing

827
02:05:44.760 --> 02:05:50.000
on your neck, the front of your neck and your

828
02:05:50.039 --> 02:06:03.359
throat relaxing and loose and calm. The side of your neck,

829
02:06:05.399 --> 02:06:14.640
the right and left side of your neck relax and loose.

830
02:06:18.279 --> 02:06:20.159
And calm.

831
02:06:25.439 --> 02:06:32.279
And now the back of your neck. Focusing on the

832
02:06:32.359 --> 02:06:42.880
back of your neck, letting go of any tension that

833
02:06:43.000 --> 02:06:51.920
may have been there before, and enjoying that sense of

834
02:06:52.880 --> 02:07:03.600
increasing comfort and release that you can experience in the

835
02:07:03.640 --> 02:07:15.880
back of your neck. Moving down your back and moving

836
02:07:16.159 --> 02:07:20.520
either side of your spine right from the top of

837
02:07:20.600 --> 02:07:26.159
your back all the way down to the bottom of

838
02:07:26.199 --> 02:07:43.159
your back, down to your lower back. And as you

839
02:07:43.399 --> 02:07:50.760
move up and down your spine, you can feel the

840
02:07:50.960 --> 02:08:06.079
muscles either side of your spine relaxing even more. And

841
02:08:06.119 --> 02:08:13.039
as those muscles relax, that sense of comfort starts to

842
02:08:13.079 --> 02:08:23.520
spread outwards from your spine into both sides of your back,

843
02:08:27.279 --> 02:08:31.000
the top of your back, the middle and your lower back.

844
02:08:34.479 --> 02:08:41.680
And as you scan gently and slowly up and down

845
02:08:41.800 --> 02:08:46.920
your back, there's the muscles in the top of your

846
02:08:46.960 --> 02:08:56.920
back relax and become looser. The muscles in the middle

847
02:08:56.960 --> 02:09:04.319
of your back also seem to just almost divide from

848
02:09:04.319 --> 02:09:17.800
each other, separating and almost melting, and in your lower

849
02:09:17.840 --> 02:09:29.399
back there seems to be an extra special feeling of comfort.

850
02:09:34.640 --> 02:09:40.840
The spreads into your hips. Sit down your lower back,

851
02:09:41.119 --> 02:09:49.119
into your hips, into the area where your cosix are,

852
02:09:52.640 --> 02:09:58.920
and into your buttocks, and all those muscles that spread

853
02:10:01.600 --> 02:10:11.359
from your lower back into your hip area start to melt,

854
02:10:15.800 --> 02:10:28.720
start to really let go. Don't even nowhere about to

855
02:10:28.760 --> 02:10:35.520
focus on your shoulders. Your back and your spine will

856
02:10:35.600 --> 02:10:56.840
continue to let go, continue to relax so calmly, and

857
02:10:56.880 --> 02:11:02.119
as you focus on your shoulders, you may notice that

858
02:11:02.119 --> 02:11:32.560
they're already feeling really loose, they're already feeding calm, and

859
02:11:32.680 --> 02:11:45.159
they're feeling Those muscles then move from your neck into

860
02:11:45.199 --> 02:12:14.760
your shoulders feel so soft and gentle, so smooth and calm,

861
02:12:22.000 --> 02:12:34.600
and the feeling in your shoulders seems to spread deep

862
02:12:34.800 --> 02:12:44.600
into your shoulders. That sense of relaxation not just traveling

863
02:12:45.079 --> 02:13:02.319
deeply into your muscles, but also relaxing the bones and

864
02:13:02.600 --> 02:13:11.359
moving all away to underneath your arms, relaxing a whole

865
02:13:11.520 --> 02:13:21.880
area between the tops of your shoulders and underneath your arms, healing.

866
02:13:27.239 --> 02:13:40.159
You feel so relaxed and comfortable in your shoulders. Who

867
02:13:40.520 --> 02:14:02.760
sends that deep healing message into your arms? You may

868
02:14:03.000 --> 02:14:08.279
feel almost as if your arms are not even there,

869
02:14:09.760 --> 02:14:33.600
because they're so relaxed, so deeply relaxed, so so calm,

870
02:14:46.760 --> 02:15:09.119
so loose, not feeling spreading all the way down your arms,

871
02:15:11.399 --> 02:15:41.960
two elbows, including your elbows circumforts spreads or away into wrists,

872
02:15:44.279 --> 02:15:59.399
your forearments and your wrists being so heavy. Yet at

873
02:15:59.479 --> 02:16:43.079
this same time sunlight and gentle fo you see now

874
02:16:43.479 --> 02:17:39.840
on your hands, my hands, so peaceful in your hands,

875
02:17:39.639 --> 02:18:03.319
the sense of real peace. It just seems to feel

876
02:18:05.520 --> 02:18:13.920
so familiar when your hands relax deeply.

877
02:18:23.319 --> 02:18:23.680
E is.

878
02:18:41.319 --> 02:19:49.840
Your thing? Is a thing? Is sidles a thing? It tips?

879
02:20:18.440 --> 02:20:37.639
Moving your attention to the front of your body so comfortable,

880
02:20:48.600 --> 02:22:16.520
Moving your focus to your legs, A muscles in your thighs,

881
02:22:33.079 --> 02:23:10.760
your knees, so relaxed, a calf muscles, and just shins

882
02:23:14.200 --> 02:25:17.879
co pusy the four and the feathing in your feet.

883
02:25:24.920 --> 02:26:15.760
So peaceful, so calm, so peaceful, so calm, so peaceful,

884
02:26:19.440 --> 02:26:49.760
so calm, so peace fall RelA sin peace fall, so calm,

885
02:26:57.799 --> 02:27:04.479
loving that deep relax station. Just spread your chest and

886
02:27:04.639 --> 02:27:36.920
your stuff, letting go everything. So I'm gonna start counting

887
02:27:37.000 --> 02:27:48.719
down now from twenty down to one. You can imagine

888
02:27:48.760 --> 02:27:52.520
in a way, it's like just walking down some steps

889
02:27:54.399 --> 02:27:58.799
and each step or twenty steps, and each step represents

890
02:28:00.079 --> 02:28:13.120
a level of comfort, each step represents a deepening of

891
02:28:13.159 --> 02:28:23.920
that comfort, and the fervies you walk down those steps

892
02:28:24.040 --> 02:28:36.319
that a deeper and more relaxed you feel. So starting

893
02:28:36.440 --> 02:33:08.840
with number twenty twenty, nineteen, eighteen, seventeen sixst eight four

894
02:34:08.639 --> 02:42:11.959
four teen too well five eight nine eight seven six

895
02:43:27.239 --> 02:46:20.159
five four.

896
02:46:04.319 --> 02:49:16.280
Two one, And now.

897
02:49:19.760 --> 02:49:32.479
As you focus on your eyes, We're gonna count down

898
02:49:32.840 --> 02:49:48.639
from ten tout one, focusing just on your eyes, your eyelids,

899
02:49:49.040 --> 02:49:58.360
the muscles around your eyes, your eyeballs themselves, our whole

900
02:49:58.600 --> 02:50:15.479
area that makes up your eye. And as we count

901
02:50:15.639 --> 02:50:24.479
down from ten down to one, whilst focusing on your eyes,

902
02:50:30.760 --> 02:50:41.280
you will become twice is relaxed with each number counting

903
02:50:41.440 --> 02:50:52.680
down that you may find the all you want to

904
02:50:52.719 --> 02:51:01.520
do is just to drift off to sleep. And if

905
02:51:01.559 --> 02:51:15.200
that's what you want, then just allow yourself to do that. Now,

906
02:51:17.959 --> 02:51:24.399
focusing on your eyes, I'm going to begin counting down

907
02:51:25.879 --> 02:52:42.559
from ten down to one. Right now, ten nine eight

908
02:53:35.920 --> 03:00:54.200
seven say five, four three two one. So count and

909
03:00:54.319 --> 03:01:10.120
down from ten to one, ten eight, seven, six, five

910
03:01:12.440 --> 03:01:30.200
four three two one. And maybe that was a bit

911
03:01:30.239 --> 03:01:34.399
too quick in order to relax. Maybe it's a bit

912
03:01:34.440 --> 03:01:40.959
too fast for you to notice the calming of your body,

913
03:01:44.120 --> 03:01:48.719
maybe even a little bit of pressure there, Like you're

914
03:01:48.760 --> 03:01:51.559
counting down from ten to one. Would you expect me

915
03:01:51.639 --> 03:01:56.520
to do man, expect me to stick go floppy just

916
03:01:56.559 --> 03:02:06.120
because you're counting down. We can try again, but this

917
03:02:06.319 --> 03:02:12.920
time I go this lower. This time, as you focus

918
03:02:13.000 --> 03:02:17.680
on the whole of your body before we focus on

919
03:02:17.719 --> 03:02:28.120
your legs. Just notice how your body does start to

920
03:02:28.600 --> 03:02:39.760
feel more relaxed with every number that I count down

921
03:02:43.159 --> 03:04:23.360
ten nine eight, seven, six, five four three two one,

922
03:04:23.920 --> 03:04:29.639
And just notice how how you feel, generally, how your

923
03:04:29.639 --> 03:04:44.479
body feels. It's not necessarily even about counting down from

924
03:04:44.600 --> 03:04:52.280
ten to one. It's that space that you have, that

925
03:04:54.840 --> 03:05:15.799
space between being active physically or mentally to just sitting

926
03:05:16.040 --> 03:05:20.840
or lying down, just being there, not doing anything, not

927
03:05:21.120 --> 03:05:28.159
saying anything, nor needing to think about anything. So it

928
03:05:28.239 --> 03:05:31.840
opens up a space, you know, a bit of a space,

929
03:05:32.799 --> 03:05:42.639
a gap. And the more I came down from ten

930
03:05:42.680 --> 03:05:50.159
to one, the bigger that gap becomes so there's that

931
03:05:50.280 --> 03:06:02.959
gap of calmness, of comfort, relaxation. It's a nice feeling,

932
03:06:08.479 --> 03:06:17.200
and it moves those stresses or discomforts physically or emotionally,

933
03:06:17.879 --> 03:06:29.040
moves them away. Allows you.

934
03:06:31.319 --> 03:06:31.920
To just.

935
03:06:34.799 --> 03:06:41.559
Slow down, someone to count again from ten down to one,

936
03:06:41.959 --> 03:06:52.200
and notice that gap widening, the gap, And as it widens,

937
03:06:52.239 --> 03:06:58.319
it's almost like the stress and attention falls into the

938
03:06:58.399 --> 03:08:08.159
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five,

939
03:08:19.280 --> 03:09:20.399
four three two.

940
03:09:13.159 --> 03:09:20.520
One.

941
03:09:24.920 --> 03:09:45.079
Now, how does your body feel now? Can you notice?

942
03:09:46.399 --> 03:10:23.159
Do you feeling calmer, the feeling more relaxed as we

943
03:10:23.319 --> 03:10:43.639
now focus on your legs, just your legs. We're just

944
03:10:43.680 --> 03:11:03.719
gonna start with focusing on your thighs. Of course, it's

945
03:11:03.760 --> 03:11:12.440
not the most exciting thing to be doing because I'm sure,

946
03:11:12.559 --> 03:11:15.159
like most of your body is not a lot going

947
03:11:15.200 --> 03:11:28.000
on right now. Just focusing on the whole of your thighs,

948
03:11:30.719 --> 03:11:34.600
the tops of your thighs, the sides of your thighs,

949
03:11:36.639 --> 03:11:41.120
the bottoms of your thighs, your outer thighs, and your

950
03:11:41.200 --> 03:11:46.479
inner thighs. Basically the whole of your thigh that leads

951
03:11:47.479 --> 03:12:03.079
into your hip and it goes down to your knee. Joints. Now,

952
03:12:03.120 --> 03:12:10.159
this is a big area, it's a very heavy area.

953
03:12:10.639 --> 03:12:16.639
It's very strong, probably the strongest muscles in your body,

954
03:12:17.319 --> 03:12:31.639
or in your thighs. But I don't think we perhaps

955
03:12:33.600 --> 03:12:46.360
give enough attention to our thighs. Perhaps we don't acknowledge

956
03:12:47.000 --> 03:13:06.440
how important our thighs are to our lives, how much

957
03:13:09.040 --> 03:13:22.559
they actually do for us, all for our lives. And

958
03:13:22.639 --> 03:13:28.360
it may seem to sound really weird, but I think

959
03:13:28.399 --> 03:13:35.360
that all of our body parts, especially our thighs, need

960
03:13:35.520 --> 03:13:50.000
some TLC, a bit of love shown, a bit of acknowledgement.

961
03:13:52.479 --> 03:14:02.120
I thank you gratitude what our thighs do for us.

962
03:14:08.360 --> 03:14:14.000
And I know this may sound a bit strange. Maybe

963
03:14:14.000 --> 03:14:17.079
you think, why am I? Surely I should be out

964
03:14:17.120 --> 03:14:26.000
in the garden hugging a tree or something. Well, it's

965
03:14:26.040 --> 03:14:29.280
hard to set a microphone up on a tree. That's

966
03:14:29.319 --> 03:14:31.760
why I'm doing this indoors. Otherwise I would be outside

967
03:14:31.840 --> 03:14:35.319
hugging a tree. Now I can't see the television from

968
03:14:35.319 --> 03:14:45.959
the tree if you move down to your knees, gaining

969
03:14:46.239 --> 03:14:54.399
such an important part. And I think we don't necessarily

970
03:14:55.879 --> 03:15:03.559
I'll speak for myself here, I don't necessarily appreciate all

971
03:15:03.600 --> 03:15:08.600
that my knees do for me until I have a

972
03:15:08.680 --> 03:15:13.760
problem with my knee. It's occasionally if I ever maybe

973
03:15:13.799 --> 03:15:19.399
i'll bash it or it's aching for some reason. It's

974
03:15:19.639 --> 03:15:25.440
then that I realize how much it does. You know,

975
03:15:25.479 --> 03:15:31.479
the benefit of being able to use my legs without

976
03:15:33.200 --> 03:15:40.479
any kind of physical discomfort is a beautiful thing that's

977
03:15:40.680 --> 03:15:49.079
possibly not appreciated until it's temporarily removed. You know that's comfort.

978
03:15:53.159 --> 03:15:57.840
But as you focus on your knees, regardless of how

979
03:15:57.840 --> 03:16:05.399
your knees feel, you can have that sense of gratitude

980
03:16:06.879 --> 03:16:09.600
and love to your knees for all that they do

981
03:16:09.680 --> 03:16:22.719
for you, And you can still have that attention on

982
03:16:22.799 --> 03:16:29.040
your thighs and maybe notice how your thighs feel. Maybe

983
03:16:29.319 --> 03:16:46.719
you've noticed that they are relaxing more deeply as you

984
03:16:46.879 --> 03:16:52.200
focus now on the bottoms of your legs, your shins,

985
03:16:52.959 --> 03:16:58.680
and your calf muscles and the bones between your knees

986
03:16:59.399 --> 03:17:07.159
and your feet, incorporating of course, your ankles so important.

987
03:17:12.840 --> 03:17:17.600
Anyone that's had even like the slightest sprain of an

988
03:17:17.639 --> 03:17:25.799
ankle knows how how much we take our ankles for granted.

989
03:17:31.680 --> 03:17:33.680
And it's kind of strange in a way when you

990
03:17:33.760 --> 03:17:39.360
think that you know logically, our wrists are a lot

991
03:17:39.479 --> 03:17:44.360
thinner than the rest of our arms, which is okay,

992
03:17:44.399 --> 03:17:48.120
it doesn't I can't see any problem with that because

993
03:17:48.159 --> 03:17:54.239
we're just picking stuff up. But our ankles so much

994
03:17:54.479 --> 03:18:04.120
thinner than the rest of our legs, and from a

995
03:18:04.200 --> 03:18:09.079
physics perspective or logical even it doesn't really make sense

996
03:18:10.399 --> 03:18:17.799
that all this weight would ultimately be resting on your

997
03:18:17.840 --> 03:18:27.920
ankles then leading to your feet. That thin area, a

998
03:18:28.159 --> 03:18:37.840
thin bone. Yeah, it does so much great work. Supports us,

999
03:18:37.879 --> 03:18:47.879
supports our body for a lifetime, helps us to balance,

1000
03:18:50.079 --> 03:19:02.879
It helps you to get around and be mobile. And

1001
03:19:03.000 --> 03:19:10.840
there's the calf muscles. Of course, when I was younger,

1002
03:19:11.040 --> 03:19:14.120
I couldn't see the point in calf muscles. It didn't

1003
03:19:14.120 --> 03:19:19.520
seem to do anything. Okay, if I walked around on tiptoes,

1004
03:19:20.239 --> 03:19:24.120
then my calf muscles get some work. But of course

1005
03:19:24.159 --> 03:19:28.360
that's not true. The calf muscles are being used whenever

1006
03:19:28.399 --> 03:19:40.360
we use her legs and your shins there to protect

1007
03:19:42.280 --> 03:19:50.959
your lower legs, shaped in a way almost as a

1008
03:19:51.000 --> 03:20:03.440
protector for the bone, leading of course to your ankles

1009
03:20:06.680 --> 03:20:13.319
and your feet. But we're not going to focus on

1010
03:20:13.360 --> 03:20:15.559
your feet. We're just going to focus on the legs,

1011
03:20:17.520 --> 03:20:22.159
I realize, but now that I've mentioned your feet, it

1012
03:20:22.280 --> 03:20:27.239
probably focuses on them anyway. For maybe I should focus

1013
03:20:27.280 --> 03:20:33.159
on your feet a little bit. You can have them

1014
03:20:33.159 --> 03:20:38.920
in your awareness the same as you have your thighs

1015
03:20:39.000 --> 03:20:43.399
in your awareness. Even though we haven't been focusing on

1016
03:20:43.440 --> 03:20:49.639
your thighs a few minutes, we've been focusing on your ankles,

1017
03:20:55.319 --> 03:21:10.520
there's still that sensation of comfort in your thighs in

1018
03:21:10.639 --> 03:21:20.079
this that movement of energy, because the thighs hold lots

1019
03:21:20.120 --> 03:21:25.719
of different sensations. Of course, there's the muscles, the big

1020
03:21:25.959 --> 03:21:38.120
straw muscles that we have in our thighs, but the

1021
03:21:38.280 --> 03:21:44.280
skin on the outside of the thighs, as in the

1022
03:21:44.360 --> 03:21:50.000
outside of all of our body, can be very sensitive,

1023
03:21:53.840 --> 03:22:07.159
sensitive to the touch, sensitive to temperature, and inside your

1024
03:22:07.159 --> 03:22:14.639
thighs the bones, there's the muscle, there's the blood, vessels,

1025
03:22:14.760 --> 03:22:21.000
the ar trees, it's all this stuff that's inside your thighs.

1026
03:22:24.879 --> 03:22:28.079
And I guess sometimes it'd be nice if you could

1027
03:22:28.079 --> 03:22:33.639
actually put your fingers inside your thighs and a message,

1028
03:22:35.840 --> 03:22:39.399
so you can message on the outside, of course, but

1029
03:22:39.479 --> 03:22:42.600
to be able to get deep into the muscles and

1030
03:22:42.680 --> 03:22:47.840
to be able to just message inside your thighs, message

1031
03:22:47.840 --> 03:22:55.920
in the bones of your leg massage in all the

1032
03:22:56.040 --> 03:23:06.719
veins and just gently healing your thighs, and you could

1033
03:23:06.760 --> 03:23:14.639
move down messaging inside your knees. Just message in those bones,

1034
03:23:15.559 --> 03:23:22.639
but with healing fingertips, spreading that healing energy deep into

1035
03:23:22.719 --> 03:23:32.159
the joints of your knees. Of course, there's the back

1036
03:23:32.360 --> 03:23:37.319
of your your knee, you know, the inside crease where

1037
03:23:37.360 --> 03:23:44.840
your knee is. It's a very sensitive area. Very it

1038
03:23:44.840 --> 03:23:48.840
feels very nice when you stroke it. That might be

1039
03:23:48.840 --> 03:23:52.840
because it's an area that's not really touched very often.

1040
03:23:54.840 --> 03:24:01.760
It's almost like a hidden part, that crease in your legs.

1041
03:24:01.799 --> 03:24:08.879
It's almost it's like a part that has a sensitivity,

1042
03:24:08.959 --> 03:24:19.479
which is a little bit different. Of course, it's protected

1043
03:24:19.520 --> 03:24:30.840
by your legs. So you can imagine putting your fingers

1044
03:24:30.879 --> 03:24:40.319
into that crease in your legs, that fold in between

1045
03:24:40.360 --> 03:24:45.440
your legs. You can just massage with your fingertips. Imagine

1046
03:24:45.479 --> 03:24:56.520
your fingertips going inside, massage in the muscle tissue. You

1047
03:24:56.600 --> 03:25:02.760
can of course feel the bones of your knees healing

1048
03:25:02.879 --> 03:25:15.600
through your fingertips. And then as you go down to

1049
03:25:15.680 --> 03:25:18.479
your calf muscles. Now that's the part i'd like to

1050
03:25:18.520 --> 03:25:23.959
be able to really put my fingertips deep inside my

1051
03:25:24.120 --> 03:25:32.840
calf muscles, massage in every single tissue of that muscle,

1052
03:25:34.399 --> 03:25:44.360
healing every part, and then doing the same for my shins,

1053
03:25:47.520 --> 03:25:54.440
massage in and gently stroking the bones, gently stroking them,

1054
03:25:55.319 --> 03:25:59.479
healing in a loving way, because they deserve to be

1055
03:25:59.559 --> 03:26:06.879
treated as the precious bones that they are. Because our

1056
03:26:06.920 --> 03:26:10.520
legs are so precious as in all the other parts

1057
03:26:10.559 --> 03:26:18.239
of our body, and more precious of any joel on

1058
03:26:18.319 --> 03:26:34.719
the planet. When you start to think about your legs

1059
03:26:34.799 --> 03:26:45.920
in this way, it can change your perspective. It might

1060
03:26:46.120 --> 03:26:52.840
sound a bit a bit silly to start with the

1061
03:26:52.879 --> 03:27:01.079
idea of having love for your legs, showing appreciation for

1062
03:27:01.159 --> 03:27:07.239
your thighs, wanting to be able to put your hands

1063
03:27:08.159 --> 03:27:15.079
in your thighs and massage the muscles and the bones,

1064
03:27:16.920 --> 03:27:22.639
and to get your fingers deep in there, releasing all tension,

1065
03:27:25.479 --> 03:27:34.319
just to show how much you care about your legs,

1066
03:27:35.000 --> 03:27:38.799
how much you care for what your legs do for

1067
03:27:38.920 --> 03:27:52.559
you regularly, your knees, your calves, your ankles, the strength

1068
03:27:52.639 --> 03:28:00.760
of your ankles, considering how thin they are compare to

1069
03:28:00.840 --> 03:28:07.600
the rest of your legs, especially your thighs. Yeah, they're

1070
03:28:07.680 --> 03:28:19.959
so strong, so flexible, absolutely amazing things. Your ankles are

1071
03:28:23.799 --> 03:28:29.040
truly a gift because of what they do for you,

1072
03:28:34.360 --> 03:28:41.360
supporting all that weight. Regardless of how what weight you are,

1073
03:28:42.479 --> 03:28:47.280
even if you only ate stone, there's still a lot

1074
03:28:47.319 --> 03:28:54.040
of weight for these little ankles. Now, I'm a lot

1075
03:28:54.200 --> 03:28:57.719
heavier than eight stone, double dot.

1076
03:29:00.239 --> 03:29:00.280
H.

1077
03:29:01.040 --> 03:29:09.959
Yet my ankles support my body all the time. Or

1078
03:29:10.040 --> 03:29:12.959
they do give off a sigh of relief when I

1079
03:29:13.040 --> 03:29:17.719
sit down as I have my whole.

1080
03:29:17.559 --> 03:29:18.000
Legs do.

1081
03:29:21.639 --> 03:29:27.120
My feet. My feet also go and my toes clap.

1082
03:29:28.280 --> 03:29:56.799
We're so happy. Your legs really are amazing. And I

1083
03:29:56.879 --> 03:30:03.840
know that about talking about your legs is probably possibly

1084
03:30:04.040 --> 03:30:08.760
among the most most boring things you've ever heard anyone say.

1085
03:30:09.639 --> 03:30:19.239
Possibly they're boring or not. Everything I said is true.

1086
03:30:19.559 --> 03:30:34.479
Your legs are amazing. Your legs deserve not just respect,

1087
03:30:40.239 --> 03:30:52.600
they deserve to relax deeply. They deserve to take some

1088
03:30:52.799 --> 03:30:58.840
time out of the day to just let go completely.

1089
03:31:16.719 --> 03:31:34.600
Your legs really can relax. And because the legs are

1090
03:31:34.760 --> 03:31:40.040
so such a most you know, very important part of

1091
03:31:40.120 --> 03:31:43.959
your body. When you relax your legs, the rest of

1092
03:31:44.000 --> 03:31:55.600
your body also naturally follows in that journey of comfort.

1093
03:32:03.719 --> 03:32:07.600
I can feel it. In my hips. My hips feel

1094
03:32:08.200 --> 03:32:16.239
really loose, and also my lwer back as well. My

1095
03:32:16.360 --> 03:32:22.120
lower back really feels it feels stretched, even though I'm

1096
03:32:22.159 --> 03:32:28.440
just sitting in a chair and there's no stretching as

1097
03:32:28.440 --> 03:32:31.559
far as I'm aware that I'm doing. It's almost as

1098
03:32:31.600 --> 03:32:35.559
if the muscles are just relaxed so much that there

1099
03:32:35.639 --> 03:32:44.360
is a natural stretch as the tension has reduced a lot.

1100
03:33:00.680 --> 03:33:03.760
And I'm now going to count down from ten down

1101
03:33:03.840 --> 03:33:15.159
to one, and you can continue to fill wonderfully relaxed

1102
03:33:18.959 --> 03:33:43.200
ten nine eight seven six five four.

1103
03:33:46.159 --> 03:34:02.120
Three two one relax.

1104
03:34:09.959 --> 03:34:13.799
So I'm just going to count down the fire down

1105
03:34:13.840 --> 03:34:18.319
to one. And as a countdown, if you just focus

1106
03:34:18.399 --> 03:34:26.360
on the numbers, just the numbers counting down, and notice

1107
03:34:27.200 --> 03:34:35.239
how you feel in this moment as you hear the

1108
03:34:35.360 --> 03:34:43.399
numbers counting down, knowing that those numbers counting down represent

1109
03:34:44.399 --> 03:34:53.479
you feeling calmer, not just in your body, but also

1110
03:34:55.719 --> 03:35:04.040
relaxing your mind. Notice how you feel there's nothing to do,

1111
03:35:05.000 --> 03:35:12.520
there's nothing to say, there's nothing to think about, starting

1112
03:35:13.200 --> 03:36:01.079
with number five four three two one. And as you

1113
03:36:01.239 --> 03:36:14.000
notice the gradual letting go the tension in your body,

1114
03:36:17.559 --> 03:36:23.360
you may also begin to notice and be aware of

1115
03:36:23.399 --> 03:36:32.440
how your mind is starting to slow down. This is

1116
03:36:32.520 --> 03:36:39.159
just a natural thing that happens. It's not really a

1117
03:36:39.239 --> 03:36:46.360
special procedure. It's just natural because as your body relaxes,

1118
03:36:46.520 --> 03:36:52.000
your mind also starts to relax, and the more your

1119
03:36:52.040 --> 03:36:55.280
mind relaxes, the more your body relaxes. It's just a

1120
03:36:55.440 --> 03:37:08.040
continuous circle of relaxation. And there's that calmness that comes

1121
03:37:08.159 --> 03:37:15.440
from relative quietness. You know, even even if there's background

1122
03:37:15.639 --> 03:37:23.680
sounds either your side, online, it's still going to be

1123
03:37:23.799 --> 03:37:28.159
quite calm. You know, you haven't got the television on,

1124
03:37:28.719 --> 03:37:33.000
there's no music in the background unless you're listening to

1125
03:37:33.040 --> 03:37:40.760
the recording. With music, of course, you're very likely not

1126
03:37:40.840 --> 03:37:42.959
going to be sitting in a room with other people.

1127
03:37:43.799 --> 03:37:48.479
Of course you might be, but generally it's more ideal

1128
03:37:48.520 --> 03:37:53.559
if you can do this on your own, so no distractions.

1129
03:38:00.000 --> 03:38:15.040
When you stop thinking about stuff, relaxation automatically rises, a

1130
03:38:15.200 --> 03:38:25.920
sense of comfort starts to grow, and without trying to

1131
03:38:25.959 --> 03:38:36.920
build it up into something fantastical or something magical, this

1132
03:38:37.079 --> 03:38:49.479
is just a natural process, something that's easy to accomplish.

1133
03:38:49.840 --> 03:38:57.319
In fact, it's almost the sense of relaxing completely happens

1134
03:38:57.360 --> 03:39:02.200
really when you put no effort into it. It's not

1135
03:39:02.280 --> 03:39:10.840
something that you can really force. It's something that happens naturally.

1136
03:39:13.760 --> 03:39:21.120
And part of the process of this recording and others

1137
03:39:22.639 --> 03:39:32.639
is simply two allow you to take advantage of this

1138
03:39:33.760 --> 03:39:50.000
space this time, to just let go, to just be here,

1139
03:39:51.319 --> 03:40:04.239
to be in tune with how you feel, yet with

1140
03:40:04.959 --> 03:40:16.920
the intention of wanting to relax deeply and maybe even

1141
03:40:18.440 --> 03:40:22.920
to fall asleep, depending on what it is that you

1142
03:40:23.959 --> 03:40:37.079
wish for yourself in this moment. As we know, relaxing

1143
03:40:38.760 --> 03:40:46.920
is the majority of the process of falling asleep. The

1144
03:40:46.959 --> 03:40:51.120
actual falling asleep part is a tiny bit at the end.

1145
03:40:54.440 --> 03:41:09.159
The deeper relaxed you become, the easier you find yourself drifting.

1146
03:41:18.719 --> 03:41:25.360
You can also, if you choose stay focused on my

1147
03:41:25.520 --> 03:41:53.600
voice and really enjoy the process of gradually relaxing each

1148
03:41:54.040 --> 03:42:20.639
muscle in your body effortlessly and just observing the sensation

1149
03:42:25.920 --> 03:42:41.600
of letting go completely. This time, I'm going to count

1150
03:42:41.639 --> 03:42:51.719
from six down to one, and you can notice your

1151
03:42:51.879 --> 03:43:02.200
mind calming down more with each number. Do you hear

1152
03:43:02.559 --> 03:45:01.399
me say, naturally feeling calm and slow and peaceful sex five, four, three,

1153
03:45:21.920 --> 03:46:18.719
two one, being aware of how your mind has slowed

1154
03:46:20.879 --> 03:46:47.319
right down, sinking deeply into relaxation. And as you focus

1155
03:46:47.399 --> 03:46:55.760
on your mind, you may notice that there are some

1156
03:46:56.639 --> 03:47:06.040
thoughts still there, maybe some stubborn thoughts that for some

1157
03:47:06.280 --> 03:47:19.399
reason perhaps need your attention. So what you can do

1158
03:47:19.520 --> 03:47:37.639
is send love to those thoughts. Sprinkle those thoughts with love,

1159
03:47:39.360 --> 03:47:44.799
like all petals from a flower. Just sprinkle it over them,

1160
03:47:45.040 --> 03:47:52.280
petals filled with love towards those thoughts, to let those

1161
03:47:52.399 --> 03:47:58.959
thoughts know that you're not abandoned in them. You just

1162
03:47:59.319 --> 03:48:10.760
need them. You require them to just calm down, slow down,

1163
03:48:11.719 --> 03:48:26.639
quiet down for now. So as you focus on those

1164
03:48:27.319 --> 03:48:32.239
remaining thoughts, as we count down this time from seven

1165
03:48:33.120 --> 03:48:41.840
down to one. With each number, just imagine sprinkling those

1166
03:48:42.040 --> 03:49:01.520
flower petals of love, kindness, gratitude over those thoughts, which

1167
03:49:01.520 --> 03:49:07.520
will allow them to just melt away and relax deeply.

1168
03:49:11.639 --> 03:49:26.120
With every number, those thoughts will become more and more relaxed,

1169
03:49:31.719 --> 03:52:02.840
starting with number seven, six, five, four, three one. And

1170
03:52:03.079 --> 03:52:20.520
as you now notice how relaxed you're feeling in your body,

1171
03:52:28.840 --> 03:52:42.079
we're going to focus on your hands, because the more

1172
03:52:42.200 --> 03:52:49.280
relaxed your hands are, the more relaxed your body and

1173
03:52:49.520 --> 03:53:10.280
mind are. And there's you focus on your hands and

1174
03:53:10.319 --> 03:53:20.479
your fingers there's nothing needed to be done. There's no

1175
03:53:20.680 --> 03:53:25.680
clenching of fists or dents in the fingers or anything

1176
03:53:25.799 --> 03:53:39.760
like that. It's just noticing and focusing on your hands,

1177
03:53:46.719 --> 03:54:08.920
noticing how they feel. Because the more relaxed your hands feel,

1178
03:54:12.440 --> 03:54:21.639
the calmer your mind feels, and the more comfort you

1179
03:54:21.840 --> 03:54:45.079
feel throughout your body. And you may have already noticed

1180
03:54:49.399 --> 03:55:24.879
your mind is starting to dress fain just on your

1181
03:55:25.000 --> 03:55:43.319
hands and fingers, allowing them to experience a real deepening

1182
03:55:44.520 --> 03:55:59.399
of that relaxation in your hands and fingers, more and

1183
03:55:59.600 --> 03:56:23.000
more relaxed. With each number from eight down to one,

1184
03:56:23.879 --> 03:56:33.719
you can almost feel that healing and relaxing energy spreading

1185
03:56:34.920 --> 03:56:53.879
into your hands and fingers, becoming year more relaxing with

1186
03:56:54.280 --> 03:57:12.840
each number you hear, going down eight down to one, drifting,

1187
03:57:16.559 --> 04:00:11.840
drifting again starting with number eight, seven, six, five, four, three,

1188
04:00:34.000 --> 04:01:32.200
fo just being here now, nothing to think about, nothing

1189
04:01:32.239 --> 04:01:43.440
to do, nothing to say, and everything just feels calmer.

1190
04:01:47.840 --> 04:01:55.399
And this is your natural state of being. This is

1191
04:01:55.559 --> 04:02:02.239
how you just normally feel when you take away all

1192
04:02:02.440 --> 04:02:09.399
that other stuff that we add, you know, things like

1193
04:02:09.799 --> 04:02:25.520
stress and worrying and overthinking and anxiety, tension, just generally

1194
04:02:25.680 --> 04:02:31.879
thinking about stuff. You take that away, which is what

1195
04:02:31.920 --> 04:02:43.879
we do. What we do Now, you're left with a

1196
04:02:43.959 --> 04:02:52.840
real sense of peacefulness which comes to you very quickly,

1197
04:02:57.000 --> 04:03:07.879
because ultimately it's just a feeling, a feeling of comfort.

1198
04:03:11.440 --> 04:03:14.840
It's almost as if you've gone inside yourself and you've

1199
04:03:14.879 --> 04:03:29.559
found a special place where everything is peaceful, a place

1200
04:03:29.719 --> 04:03:37.639
where you can feel relaxed and your natural sense of comfort,

1201
04:03:40.760 --> 04:03:48.559
a place where you can be you, where you can

1202
04:03:48.920 --> 04:03:55.600
accept yourself for who you are, a place where you're

1203
04:03:55.600 --> 04:04:06.159
not trying to please anybodybody else ever, a place where

1204
04:04:06.200 --> 04:04:15.680
you can actually not just love yourself, but in some

1205
04:04:15.719 --> 04:04:25.239
ways more importantly, you can like yourself appreciate who you are.

1206
04:04:34.040 --> 04:04:40.719
That sense of gratitude is in the air all around you.

1207
04:04:48.319 --> 04:04:56.200
That's also a place where you can actually feel the

1208
04:04:56.520 --> 04:05:10.239
healing energy soaking in to your body. Healing energy soaking

1209
04:05:11.399 --> 04:05:22.000
into your body, and that healing energy spreads through your veins,

1210
04:05:25.639 --> 04:05:36.440
traveling to each and every single part of your body,

1211
04:05:38.440 --> 04:05:43.079
and you start to realize that actually that healing energy

1212
04:05:45.520 --> 04:05:51.920
it's not just entered into your brain, it's become part

1213
04:05:52.440 --> 04:06:03.239
of your brain, and that spinal flui it is now

1214
04:06:03.360 --> 04:06:14.719
mixed with healing energy, not just allowing you to feel

1215
04:06:14.920 --> 04:06:26.479
so much more relaxed and healthy in this moment. But

1216
04:06:26.719 --> 04:06:37.280
also you start to realize to actually, what's happening now

1217
04:06:37.479 --> 04:06:46.840
with that heathing, relaxing energy spreading through your body, It's

1218
04:06:46.879 --> 04:06:57.680
actually changing your life. It's actually changing the way you're

1219
04:06:57.719 --> 04:07:04.239
going to feel not just now, but tomorrow and the

1220
04:07:04.319 --> 04:07:14.079
next day. As your health improves, not just your physical health,

1221
04:07:14.200 --> 04:07:21.680
but your mental health. Things that used to bother you

1222
04:07:21.760 --> 04:07:28.920
in the past, for some reason, no longer have the

1223
04:07:29.000 --> 04:07:37.959
effect that they used to because something has changed deep

1224
04:07:38.399 --> 04:07:49.120
within you. Maybe things that used to cause you to

1225
04:07:49.200 --> 04:08:01.559
feel anger no longer have that power to control you

1226
04:08:04.040 --> 04:08:10.319
the way they seem to be able to before. As

1227
04:08:10.440 --> 04:08:25.639
you realize that you're the one who decides what affects you,

1228
04:08:25.639 --> 04:08:34.639
You're the one who decides to feel relaxed and calm

1229
04:08:36.040 --> 04:08:51.399
when you choose to enjoy noticing these natural developments of

1230
04:08:51.719 --> 04:09:06.920
healing continuing to grow and improve your life day by day,

1231
04:09:09.159 --> 04:09:17.440
including of course, your ability to relax so much easier

1232
04:09:22.360 --> 04:09:31.600
and sleep in. It's the most natural thing in the

1233
04:09:31.639 --> 04:09:41.399
world to you, because falling asleep is something that you've

1234
04:09:41.479 --> 04:09:52.200
done so many times in your life, and you know

1235
04:09:52.360 --> 04:09:57.239
that you were born as we all were, with the

1236
04:09:57.360 --> 04:10:09.840
ability to fall asleep naturally. We're born with that ability

1237
04:10:12.760 --> 04:10:27.040
to just drift off into a deep, healing sleep. Even

1238
04:10:27.079 --> 04:10:31.840
when we're kids, sometimes will fall asleep when we don't

1239
04:10:31.879 --> 04:10:37.879
even want to try to tell us stay awake. Maybe

1240
04:10:37.920 --> 04:10:41.319
it's a birthday in the morning, or it's Christmas or

1241
04:10:42.120 --> 04:10:45.200
holiday or something we look forward to. We don't want

1242
04:10:45.200 --> 04:10:49.760
to go to sleep. But the more we want to

1243
04:10:49.799 --> 04:10:59.120
stay awake, the more we just start to drift. And

1244
04:10:59.200 --> 04:11:03.559
the more you fight drifting while you try to stop

1245
04:11:03.600 --> 04:11:09.000
yourself and drift in a shape, the deeper and stronger

1246
04:11:09.079 --> 04:11:20.479
that drifting becomes. Because we're born not just with the

1247
04:11:20.559 --> 04:11:30.000
need to relax deeply and to naturally fall asleep, but

1248
04:11:30.040 --> 04:11:44.399
it's our birthright, it's part of our DNA, and sometimes

1249
04:11:44.479 --> 04:11:49.920
as we get older in life, perhaps at times we

1250
04:11:50.239 --> 04:12:04.200
have forgotten that relaxing completely. It's not only a wonderfully

1251
04:12:04.239 --> 04:12:28.319
pleasant experience, it's also really easy. It's very very easy

1252
04:12:29.600 --> 04:12:34.000
to let go, because that's all it is. It's just

1253
04:12:37.479 --> 04:12:48.959
deciding to let go. And when you press the play

1254
04:12:49.040 --> 04:12:59.319
button on my recordings, you have given permission for my

1255
04:12:59.520 --> 04:13:07.680
voice to relax you. When you press that play button,

1256
04:13:08.639 --> 04:13:17.120
you have given me permission for my words to affect

1257
04:13:19.559 --> 04:13:31.440
you in a positive, only a positive way, opening up

1258
04:13:36.600 --> 04:13:55.079
your mind too useful and healing suggestions that can have

1259
04:13:59.360 --> 04:14:07.040
such an lazing effect on how you feel right now,

1260
04:14:11.600 --> 04:14:21.479
as well as those changes that continue long after the

1261
04:14:21.559 --> 04:14:32.959
recording ends. Those changes within you to continue to flourish

1262
04:14:33.079 --> 04:14:47.680
and grow, transforming your life in a positive, beautiful way,

1263
04:14:50.760 --> 04:14:57.799
allowing you to move forward in your life in the

1264
04:14:57.920 --> 04:15:15.280
direction that you choose for yourself. And this feeling, this

1265
04:15:15.440 --> 04:15:31.120
feeling that you can experience of safety, comfort, calmness, just

1266
04:15:31.319 --> 04:15:45.000
feels so nice. It's such a healthy place to be,

1267
04:15:52.840 --> 04:16:09.680
and that positivity grows within you each and every day.

1268
04:16:09.719 --> 04:16:19.520
Moving forward, you're going to find that you're more relaxed

1269
04:16:21.840 --> 04:16:34.159
physically and in your mind is more relaxed. And it's

1270
04:16:34.280 --> 04:16:39.840
not that you're thinking slower, it's just that your mind

1271
04:16:39.920 --> 04:16:51.799
will be less clogged up with unnecessary negativity because from

1272
04:16:51.879 --> 04:17:02.159
now on, your mind rejects negativity. From now on, you're

1273
04:17:02.200 --> 04:17:13.079
going to start noticing when negativity arises and you can

1274
04:17:13.200 --> 04:17:27.200
just say stop, stop, and that negativity will turn around

1275
04:17:27.760 --> 04:17:47.159
and leave you alone. Stop and that negativity will disappear.

1276
04:17:55.280 --> 04:18:01.799
And as you notice that, you feel way more relaxed

1277
04:18:03.200 --> 04:18:18.600
than you probably expected. You can now congratulate yourself because

1278
04:18:18.760 --> 04:18:25.159
you're the person that has done this. You are the

1279
04:18:25.280 --> 04:18:30.399
one that has opened your mind up to the simple

1280
04:18:30.559 --> 04:18:38.520
facts that you can feel more relaxed in your body

1281
04:18:39.159 --> 04:18:48.479
and in your mind. You've opened your mind up to

1282
04:18:50.799 --> 04:18:57.399
the birthright of being able to just fall asleep easily

1283
04:18:58.399 --> 04:19:12.479
when you shoes. And that's a nice feeling. Don't you

1284
04:19:12.520 --> 04:19:24.120
think it feels nice? Doesn't it? To feel calm? All

1285
04:19:24.159 --> 04:19:28.799
that healing energy is spreading through your body and your

1286
04:19:28.879 --> 04:19:44.639
mind to spend time in a special place where negativity

1287
04:19:46.120 --> 04:19:59.040
can no longer enter. Negativity is banned. It's bad, it's

1288
04:19:59.120 --> 04:20:05.639
not allowed in tree. Doesn't it doesn't. This doesn't deserve

1289
04:20:05.719 --> 04:20:13.959
to be here, doesn't belong here. Negativity has no place

1290
04:20:14.959 --> 04:20:31.719
in your life, which makes room for more comfort, more healing,

1291
04:20:33.920 --> 04:21:01.159
more relaxation, more peace. It feels nice, doesn't it? Just

1292
04:21:04.639 --> 04:21:24.600
the let go with everything. I'm going to count down

1293
04:21:24.719 --> 04:21:33.440
now from twenty down to one. You can continue to relax.

1294
04:21:35.600 --> 04:21:47.159
If you choose, you can drift to sleep with every

1295
04:21:47.319 --> 04:21:59.000
number you hear me say, you can fill twice as relaxed,

1296
04:22:02.000 --> 04:24:27.639
or if you choose, you can fill twice sleepy. Now twenty, nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

1297
04:24:34.120 --> 04:24:34.399
Four.

1298
04:25:07.760 --> 04:25:17.600
This is your time to just take a break, your

1299
04:25:17.719 --> 04:25:28.479
time to relax, to allow your mind to slow down,

1300
04:25:37.120 --> 04:25:51.239
to give yourself a permission to take a break from everything.

1301
04:25:55.920 --> 04:26:00.440
And you're the only person that can make that decision.

1302
04:26:03.280 --> 04:26:06.520
You're the only person that can actually tell your mind

1303
04:26:10.799 --> 04:26:35.159
to just relax, to just take some time off so

1304
04:26:35.200 --> 04:26:40.120
that you can focus on your body, getting in touch

1305
04:26:40.360 --> 04:26:55.239
with how you feel physically. And in the process of

1306
04:26:57.840 --> 04:27:02.639
this body scan, where you focus on different parts of

1307
04:27:02.680 --> 04:27:13.479
your body, those parts that you focus on and observe,

1308
04:27:16.440 --> 04:27:24.799
even though you're not purposely requesting for those parts of

1309
04:27:24.840 --> 04:27:32.399
your body to relax, it's kind of expected. You expect

1310
04:27:33.719 --> 04:27:41.440
when you listen to my voice to feel more relaxed naturally,

1311
04:27:46.920 --> 04:27:55.399
because when you're listening to me, your attention is focused

1312
04:27:57.079 --> 04:28:08.319
on my words, and as my words guide you to

1313
04:28:08.440 --> 04:28:20.840
focus on those parts of your body, your focus increases,

1314
04:28:27.920 --> 04:28:44.639
which actually calms your mind. And when your mind calms down,

1315
04:28:49.159 --> 04:29:11.239
your body relaxes. And when your body calms down, your

1316
04:29:11.360 --> 04:29:28.280
mind relaxes. And even though we've not really started the

1317
04:29:28.399 --> 04:29:41.120
focus on your body. You can already feel that healing

1318
04:29:41.319 --> 04:29:55.799
energy spreading through your body, pushing out stress and tension.

1319
04:30:02.360 --> 04:30:09.200
All the parts of your body, including your skin, your bones,

1320
04:30:10.680 --> 04:30:16.920
your blood, all of your organs inside your body, all

1321
04:30:16.920 --> 04:30:23.520
of the muscles, all of the fat, all of everything,

1322
04:30:25.319 --> 04:30:38.079
every hair on your body is filled with that healing energy.

1323
04:30:39.520 --> 04:30:54.440
And when your brain it fills with that healing energy,

1324
04:30:55.239 --> 04:31:19.799
the feeling of comfort and relaxation increases deeply increases in

1325
04:31:19.840 --> 04:31:39.399
a way. Your mind starts to feel perhaps bit drowsy

1326
04:31:40.200 --> 04:31:50.719
because it's not needed, and it may start to drift

1327
04:31:59.479 --> 04:32:06.399
if that's what's needed. So if you're listening to this

1328
04:32:08.280 --> 04:32:12.559
and what you need is deep relaxation, that's what you'll get.

1329
04:32:14.680 --> 04:32:21.639
If what you need is to fall asleep naturally and

1330
04:32:21.799 --> 04:32:30.399
easily as your mind drifts, that's also what will happen.

1331
04:32:36.079 --> 04:32:43.799
Because by pressing that play button on the podcast and

1332
04:32:44.079 --> 04:32:51.200
listening to me, you give permission your body and your mind.

1333
04:32:54.159 --> 04:33:03.239
In fact, you give the command to your body and

1334
04:33:03.319 --> 04:33:14.520
your mind to relax deeply and to drift off to

1335
04:33:14.680 --> 04:33:31.080
sleep if that's what you want or need. And as

1336
04:33:31.159 --> 04:33:41.360
I focus on the different parts of your body, you

1337
04:33:41.520 --> 04:33:50.439
may start to just drift and then you come back

1338
04:33:50.479 --> 04:33:55.759
again and you hear me talking, and I'm focusing on

1339
04:33:55.799 --> 04:34:06.479
a different parts of your body, and you may find

1340
04:34:06.599 --> 04:34:15.680
yourself drifting. Be don't realize you're drifting until you stop

1341
04:34:15.840 --> 04:34:24.959
drifting and you're alert again to my voice. Focusing on

1342
04:34:25.080 --> 04:34:30.680
a different part of your body starts to relax even deeper,

1343
04:34:35.080 --> 04:34:47.400
because that drifting is basically you already in the sleep zone.

1344
04:34:50.080 --> 04:34:55.240
And the more you drift, the longer you drift, and the

1345
04:34:55.360 --> 04:35:10.720
longer you drift, actually that drifting continues into sleep, and

1346
04:35:10.840 --> 04:35:20.040
that's the last you remember until you wake up in

1347
04:35:20.159 --> 04:35:25.319
your own time when you experience the right amount of

1348
04:35:25.439 --> 04:35:34.240
sleep for you, because when you do and if you

1349
04:35:34.319 --> 04:35:48.439
do fall asleep, it's extremely pleasant, so relaxing, so deep

1350
04:35:49.919 --> 04:35:53.200
healing sleep.

1351
04:36:00.200 --> 04:36:00.400
Hmm.

1352
04:36:03.360 --> 04:36:11.159
It feels so nice to relax into your own body

1353
04:36:11.360 --> 04:36:20.840
and mind as you feel that heating energy is spreading

1354
04:36:21.279 --> 04:36:36.799
through it, relaxing, news so deeply, relaxing new, so so deeply.

1355
04:36:45.639 --> 04:36:59.360
As we start to focus on your eyes moving down

1356
04:37:00.200 --> 04:37:45.080
Hm to you, Joe, down to your neck, your shoulders, arms, hands, vegus,

1357
04:37:52.439 --> 04:38:33.759
your chest, just your back, your spine, your hips, your legs,

1358
04:38:41.279 --> 04:39:16.319
your feet, your tast and the feeling feeting spreading and

1359
04:39:16.560 --> 04:39:30.599
growing inside your body, feeling you up. Now let's focus

1360
04:39:30.680 --> 04:39:40.639
again on parts of your body, focusing this time on

1361
04:39:40.680 --> 04:39:54.840
your forehead. Now on your mouth, your lips, your tongue,

1362
04:39:56.799 --> 04:40:13.040
the whole of your mouth. Focus in on your fingers.

1363
04:40:18.240 --> 04:40:22.880
Maybe you could move your fingers a little bit. You

1364
04:40:22.959 --> 04:40:38.639
can focus on each one individually, both hands, and even

1365
04:40:38.680 --> 04:40:42.479
though if you focus on both of your hands now

1366
04:40:44.040 --> 04:40:52.279
they almost seem to just melt into one. Where there

1367
04:40:52.319 --> 04:40:57.400
is your right hand start in your left hand end.

1368
04:40:59.520 --> 04:41:00.799
Oh, just as if.

1369
04:41:03.319 --> 04:41:19.680
Just mixed together. Now focusing on your knees, just noticing

1370
04:41:20.000 --> 04:41:44.040
how your knees feel. Now, focusing on your elbows, focusing

1371
04:41:44.279 --> 04:41:58.520
on both of your elbows, just observing the feeling of

1372
04:41:58.759 --> 04:42:40.840
your elbows. Now focusing absurving back of your neck, feeling

1373
04:42:41.200 --> 04:43:21.439
that energy on the back of your neck, absurd your ankles,

1374
04:43:30.840 --> 04:44:40.479
being aware of physical sensations in your ankles, not to sin.

1375
04:44:42.880 --> 04:44:59.360
Now your toast, I'm go for your feet. Being aware

1376
04:45:01.240 --> 04:45:43.919
how your toast feel right now, h n too, Then

1377
04:45:54.080 --> 04:46:35.040
how your entire body feels. Noticing your mind feels now

1378
04:46:43.200 --> 04:47:25.919
letting go, letting go, letting go everything, letting go, letting go,

1379
04:47:33.520 --> 04:48:01.200
letting go everything everything where at the start now, and

1380
04:48:01.360 --> 04:48:03.119
I would like you just, first of all, just to

1381
04:48:03.279 --> 04:48:11.279
see yourself lying down on that message table, lying on

1382
04:48:11.279 --> 04:48:16.319
your front. Your head is supported, your arms are supported,

1383
04:48:20.799 --> 04:48:27.119
and you feel comfortable and breathing. It's really easy, and

1384
04:48:27.200 --> 04:48:34.119
you feel you feel confident in how you look as well.

1385
04:48:34.159 --> 04:48:38.840
So there's none of that issue of body problems or shyness,

1386
04:48:39.720 --> 04:48:47.880
because I'm a professional and this is a therapy session,

1387
04:48:48.639 --> 04:48:56.759
so none of that stuff matters whatsoever. This is about you.

1388
04:48:59.400 --> 04:49:05.360
This is about how you feel and how you can

1389
04:49:06.680 --> 04:49:13.159
enjoy that sense of comfort and relaxation that comes from

1390
04:49:13.680 --> 04:49:19.439
letting go and allowing my hands and my fingers to

1391
04:49:19.479 --> 04:49:30.919
relax you by a message your body. So I want

1392
04:49:30.919 --> 04:49:35.919
to start off just by placing my hands on the

1393
04:49:35.959 --> 04:49:40.919
back of your head, just gently, just you can feel

1394
04:49:41.000 --> 04:49:49.520
what my hands feel like really on you, so you

1395
04:49:49.520 --> 04:49:51.799
can maybe feel the warmth of my hands on the

1396
04:49:51.840 --> 04:49:57.240
back of your head. And with my hands to the

1397
04:49:57.319 --> 04:50:02.240
side of your head, not pressing, just holding there very gently,

1398
04:50:05.200 --> 04:50:08.240
maybe over your ears, and a little bit on your face,

1399
04:50:09.439 --> 04:50:14.720
just so you can feel my hands so you can

1400
04:50:14.759 --> 04:50:28.000
become accustomed to them. And now put my hands on

1401
04:50:28.040 --> 04:50:32.319
the back of your head again and gently let them

1402
04:50:32.439 --> 04:50:44.799
slide down onto the back of your neck. You can

1403
04:50:44.840 --> 04:50:54.680
feel my hands gently stroke in the back of your

1404
04:50:54.720 --> 04:51:01.520
neck to start with, just so you can get used

1405
04:51:01.560 --> 04:51:06.520
to the feeling of my hands on your skin, get

1406
04:51:06.520 --> 04:51:14.880
accustomed to realize that you're safe and it's all good,

1407
04:51:15.200 --> 04:51:24.759
it's all fine, And I'm going to start gently messaging

1408
04:51:25.520 --> 04:51:42.439
the muscles in the back of your neck with both hands. Now,

1409
04:51:42.439 --> 04:51:48.759
this is a very trusting situation, really, because our necks

1410
04:51:48.759 --> 04:51:53.240
are so fragile and to have someone have their hands

1411
04:51:53.759 --> 04:51:58.799
around your neck in that way can sometimes be problematic

1412
04:51:58.880 --> 04:52:04.439
for people, which is why massages are quite good, because

1413
04:52:04.479 --> 04:52:13.080
it allows you to relax and to get in touch

1414
04:52:13.279 --> 04:52:30.200
with trust, to feel peaceful and calm. And there's a

1415
04:52:30.279 --> 04:52:39.040
massage the sides of your neck gently moving from the

1416
04:52:39.080 --> 04:52:42.919
bottom of your neck. It would be sort of near

1417
04:52:42.959 --> 04:52:46.360
where your shoulders start. I guess, all the way up

1418
04:52:48.319 --> 04:52:53.279
to your jaw your ear is kind of area that

1419
04:52:53.520 --> 04:52:58.639
side of your neck. Of course, it's a lot longer

1420
04:52:58.680 --> 04:53:13.959
than the front of your neck. Kay. And the message

1421
04:53:14.000 --> 04:53:21.279
in the back of your neck, especially that area where

1422
04:53:22.159 --> 04:53:30.319
perhaps we hold tension, and there's that area's message. You

1423
04:53:30.400 --> 04:53:34.599
can actually feel a sense of release in the back

1424
04:53:34.639 --> 04:53:42.599
of your neck, and maybe you can breathe it out

1425
04:53:42.639 --> 04:53:48.439
as well. Notice how it feels, Notice how you feel.

1426
04:53:58.200 --> 04:54:01.880
Then moving down to that area between your neck and

1427
04:54:01.919 --> 04:54:12.080
your shoulders, that musty area, starting to message that area

1428
04:54:12.119 --> 04:54:16.479
on both sides. I mean, this would be the area

1429
04:54:16.560 --> 04:54:19.159
that a lot of people would message if they were

1430
04:54:19.200 --> 04:54:24.360
going to give you like a shoulder message. Even that's

1431
04:54:24.520 --> 04:54:28.000
not technically the shoulders, but it's all the muscles that

1432
04:54:28.080 --> 04:54:34.560
lead to the shoulders from the neck and again that

1433
04:54:34.599 --> 04:54:41.560
can hold tension and stress, and when massaged sometimes a

1434
04:54:41.680 --> 04:54:49.040
nice deep message is useful. And you decide how deep

1435
04:54:49.639 --> 04:55:06.840
that message is, and just allow my knuckles just to

1436
04:55:07.000 --> 04:55:12.159
dig in to get to those muscles and to read

1437
04:55:14.959 --> 04:55:23.560
relaxed all the time, being firm yet gentle with you

1438
04:55:35.680 --> 04:55:42.240
and just stroking down the area to your actual shoulders,

1439
04:55:44.400 --> 04:55:54.119
moving to the muscles of your shoulders and maybe initially

1440
04:55:54.240 --> 04:55:58.759
just pulling up the shoulders a little bit off the table,

1441
04:56:00.159 --> 04:56:02.159
just to give you a little bit of a stretch,

1442
04:56:03.799 --> 04:56:12.520
but very gently. And you've got the muscles at the

1443
04:56:12.560 --> 04:56:24.520
front of your shoulders, the sides of the back. Again,

1444
04:56:24.759 --> 04:56:28.599
this is a part that can really take quite a

1445
04:56:28.680 --> 04:56:36.919
bit of pressure, quite a bit of needing. If if

1446
04:56:36.959 --> 04:56:44.959
you wish to really release the tension to really get

1447
04:56:45.000 --> 04:56:51.639
into those muscles and can let your fingers in there.

1448
04:56:52.680 --> 04:56:58.759
They can feel really nice. Sometimes just being stroked gently

1449
04:56:59.720 --> 04:57:08.919
or in massaged quite strongly. It can all be beneficial

1450
04:57:10.520 --> 04:57:28.759
to the realaxation with the muscles in your shoulders. Now

1451
04:57:29.000 --> 04:57:38.439
to move down your arms, we do one arm at

1452
04:57:38.479 --> 04:57:48.400
a time, Starting with your right arm. What I do

1453
04:57:48.680 --> 04:57:53.119
is I just lift your arm up, just hold it

1454
04:57:53.159 --> 04:57:58.720
to the side of you that words still be attached,

1455
04:58:00.639 --> 04:58:15.319
and not just message the tops of your arms all

1456
04:58:15.400 --> 04:58:33.040
the way down to your forearms into your wrists, gently

1457
04:58:33.400 --> 04:58:46.360
massaging that parts, the softer part, which is the underpart

1458
04:58:46.400 --> 04:58:51.959
of the arm, which leads to the crease in your

1459
04:58:52.000 --> 04:59:08.080
robo the inside. It's much more sensitive skin. Sometimes just

1460
04:59:08.119 --> 04:59:18.479
having that stroked can feel really nice, pleasurable and relaxing.

1461
04:59:27.200 --> 04:59:37.840
Now moving down to your right hand, just holding your

1462
04:59:37.959 --> 04:59:51.159
hand in both of my hands, just pressing gently on

1463
04:59:51.279 --> 04:59:58.479
the back of your hand and stretching your fingers ever

1464
04:59:58.639 --> 05:00:08.439
slightly at the same time pressing down a messaging each

1465
05:00:09.119 --> 05:00:21.560
finger and then starting to massage the palms of the hand.

1466
05:00:28.200 --> 05:00:39.319
Just turning the hand gently, stretching it gently and actually

1467
05:00:39.360 --> 05:00:45.880
having your hand held can really be an emotional experience

1468
05:00:46.240 --> 05:00:52.279
sometimes even if it is a stranger. So when you

1469
05:00:52.319 --> 05:00:57.959
don't know very well, like a massage person or a therapist,

1470
05:00:58.040 --> 05:01:13.040
maybe because it's intimate and you can feel nice, you

1471
05:01:13.040 --> 05:01:23.720
can feel safe. And as I put that right arm

1472
05:01:23.840 --> 05:01:31.880
back down where it was, you're gonna do the same

1473
05:01:32.000 --> 05:01:43.599
with your left arm, exactly the same. Massage in the

1474
05:01:43.720 --> 05:01:48.880
muscles in your arm all the way down, do your

1475
05:01:48.959 --> 05:02:01.959
rest stroking the inside of your arm, just being gentle

1476
05:02:03.080 --> 05:02:16.400
or as firm as you require, and then massaging your

1477
05:02:16.479 --> 05:02:31.880
left hand, stretching the fingers gently, massaging in the palm

1478
05:02:32.680 --> 05:02:50.919
of your left hand, and you feel so so relaxing,

1479
05:02:58.560 --> 05:03:16.360
so comforting, and I just rest your left down, back down.

1480
05:03:23.880 --> 05:03:34.759
Start to massage your back, the biggest part of your body,

1481
05:03:35.599 --> 05:03:42.520
starting at the top, starting again where we already have been,

1482
05:03:43.279 --> 05:03:47.720
the area at the top in between his shoulders and

1483
05:03:47.840 --> 05:03:53.240
near your neck. Going back a message in that area again,

1484
05:03:54.319 --> 05:04:08.080
but this time moving downwards, taking a downward stroke to

1485
05:04:08.119 --> 05:04:14.599
the middle of your back, working from the outside inwards.

1486
05:04:15.799 --> 05:04:22.279
It's a massage in the your back, but the the

1487
05:04:22.360 --> 05:04:32.840
outsides of your back, the parts where your arms would

1488
05:04:32.880 --> 05:04:46.080
maybe rest against almost the path that connects your front

1489
05:04:46.240 --> 05:05:04.040
to your back. Just massaging down firmly but gently, as

1490
05:05:04.159 --> 05:05:12.080
firm as you want, moving down, and then moving across

1491
05:05:12.119 --> 05:05:14.360
a little bit, and moving all the way down again,

1492
05:05:15.720 --> 05:05:28.560
be very gentle yet firm as you choose. Eventually we

1493
05:05:28.680 --> 05:05:33.319
get to the spine. We can message the muscles and

1494
05:05:33.599 --> 05:05:37.119
either side of your spine from the top of your

1495
05:05:37.200 --> 05:05:49.159
neck all the way down to your lower back. We

1496
05:05:49.200 --> 05:05:58.360
can do that a few times. Sometimes people use the

1497
05:05:58.439 --> 05:06:04.200
knuckle or the you know, two fingers and just go

1498
05:06:04.279 --> 05:06:09.639
your side of the spine almost just push down, go

1499
05:06:09.720 --> 05:06:13.240
all the way down to the bottom of the spine,

1500
05:06:13.479 --> 05:06:23.159
each time releasing tension and opening up the body, stretching

1501
05:06:24.319 --> 05:06:31.240
your body so that you feel more relaxed but at

1502
05:06:31.240 --> 05:06:47.599
the same time rejuvenated. And now I'm going to move

1503
05:06:47.680 --> 05:06:56.040
to one side, to your right side and from the

1504
05:06:56.040 --> 05:07:01.439
bottom of your ribs to your pelvis. Yes, I'm going

1505
05:07:01.520 --> 05:07:08.240
to message that area of your back. I'll stretch over

1506
05:07:08.319 --> 05:07:12.200
the other side and i will pull the muscles gently

1507
05:07:13.159 --> 05:07:18.159
and massage and push from one end that side or

1508
05:07:18.240 --> 05:07:23.279
right to my side to the middle of fact to

1509
05:07:23.319 --> 05:07:29.919
where your spine is. Massaging that side of your spine.

1510
05:07:30.159 --> 05:07:35.360
The opposite side to where I'm standing. It's almost like

1511
05:07:35.560 --> 05:07:43.560
kneading bread. There's that big area which is firm yet

1512
05:07:44.599 --> 05:07:53.479
lots there to message. Potentially one of the most important

1513
05:07:53.520 --> 05:08:00.880
places to actually have a message, because you you feel it.

1514
05:08:02.560 --> 05:08:07.639
You really feel the release and the pleasure of having

1515
05:08:07.680 --> 05:08:15.200
your lower back massaged. It releases so much from your

1516
05:08:15.240 --> 05:08:25.319
body that's not useful, starting a healing process which will

1517
05:08:25.360 --> 05:08:38.439
continue long after this recording is over. The message in

1518
05:08:38.479 --> 05:08:41.799
this part of your body not only feels really good

1519
05:08:42.400 --> 05:08:47.520
for you, it's actually fun to do because it is,

1520
05:08:47.959 --> 05:08:53.000
as I said, like kneading bread. It's a part that

1521
05:08:53.040 --> 05:08:58.279
you can really get hold of and really massage deeply.

1522
05:09:00.560 --> 05:09:10.799
If that's your choice, then I'm going to move over

1523
05:09:10.840 --> 05:09:13.200
to the other side of your body and do the

1524
05:09:13.279 --> 05:09:25.200
same with the opposite heart of your lower back. Kneading

1525
05:09:25.319 --> 05:09:33.479
and messaging from your sides all the way to the

1526
05:09:33.520 --> 05:09:41.599
middle of your back where your spine is pressing and

1527
05:09:41.720 --> 05:09:52.720
kneading firm and gentle at the same time. It feels

1528
05:09:52.799 --> 05:10:05.360
so releasing. This mixture of pleasure, comfort, release, calmness, relaxation

1529
05:10:06.720 --> 05:10:16.680
or mixed together. Plus there's that feeling from your stomach

1530
05:10:17.119 --> 05:10:21.880
as it's being stretched even though you're in your stomach

1531
05:10:21.959 --> 05:10:26.159
now you can feel it being stretched because that whole

1532
05:10:26.240 --> 05:10:37.360
area is connected to your stomach. Now we're going to

1533
05:10:37.479 --> 05:10:42.880
move or move further up to your top of your body,

1534
05:10:43.439 --> 05:10:51.080
and I we do the same this time, starting with

1535
05:10:51.159 --> 05:10:56.720
your upper back. Put my hands forward over and messing

1536
05:10:56.840 --> 05:11:03.919
massage in that area up to your spine, from the

1537
05:11:04.040 --> 05:11:08.240
side of your body up to your spine. So some

1538
05:11:08.360 --> 05:11:15.040
of that message area, the muscle tissue or whatever fatty

1539
05:11:15.119 --> 05:11:20.639
tissue even will be possibly from your chest because all

1540
05:11:20.639 --> 05:11:27.599
connected the chest and the back connect together. I'm going

1541
05:11:27.639 --> 05:11:31.240
to be massaging and just pulling some of that skin

1542
05:11:32.520 --> 05:11:41.880
from your side up and massaging that area of your

1543
05:11:41.959 --> 05:11:50.439
upper back all the way to your spine. And then

1544
05:11:50.479 --> 05:11:53.279
I'll move down a bit and I'll continue with the

1545
05:11:53.319 --> 05:12:00.759
middle of your back doing exactly the same thing as gentle,

1546
05:12:01.080 --> 05:12:14.520
as deep as you choose. Now, move or the other

1547
05:12:14.599 --> 05:12:19.520
side again and do the exact same thing with the

1548
05:12:19.520 --> 05:12:28.919
top of your back on the other side, from pretty

1549
05:12:29.000 --> 05:12:42.479
much underneath your arm area really to your spine, and

1550
05:12:42.599 --> 05:12:49.639
then continuing that all the way down including your lower

1551
05:12:49.919 --> 05:13:07.639
your middle of your back. I'm gonna go to your thighs,

1552
05:13:08.799 --> 05:13:18.439
the backs of your thighs and the sides of your thighs.

1553
05:13:18.479 --> 05:13:27.479
Starting with your right leg, massage in the back and

1554
05:13:27.560 --> 05:13:36.159
the sides of your thighs gently and firmly. There's a

1555
05:13:36.240 --> 05:13:39.639
lot of muscles there. It's an area that can be

1556
05:13:39.759 --> 05:13:44.080
very tense at times and maybe needs a little bit

1557
05:13:44.119 --> 05:13:47.759
more pressure than the rest of the body that's up

1558
05:13:47.799 --> 05:13:58.000
to you. You can gently stroke the back of your

1559
05:13:58.080 --> 05:14:04.759
legs where opposite your knee joint or underneath your knee joint,

1560
05:14:05.880 --> 05:14:18.759
very sensitive, gentle area. And then working down to your

1561
05:14:18.799 --> 05:14:27.119
calf muscles. Massage in your calf muscles thoroughly and deeply,

1562
05:14:28.240 --> 05:14:40.119
if you choose, using both hands and fingers, digging deep

1563
05:14:48.479 --> 05:14:53.880
to your ankles, in the back of your back of

1564
05:14:53.919 --> 05:15:08.479
your ankles, just gently massage in that area, maybe lifting

1565
05:15:08.520 --> 05:15:23.840
the leg and stretching a little bit. Moving to the

1566
05:15:23.919 --> 05:15:41.439
right foot, massage in the bottom of your feet and

1567
05:15:41.560 --> 05:15:52.799
the size of your feet, gently but firm enough so

1568
05:15:52.919 --> 05:16:03.720
they don't tickle. And just now the pleasure that you

1569
05:16:03.840 --> 05:16:09.919
get from having your feet massage to just overtake you.

1570
05:16:13.200 --> 05:16:18.840
As I continue to message your feet, the bottoms of

1571
05:16:18.880 --> 05:16:28.680
your feet, the sides your arches, your heel. You can

1572
05:16:28.720 --> 05:16:31.840
put a lot of pressure into your heel and it

1573
05:16:31.880 --> 05:16:36.880
feels amazing, Yet the arches need to be a bit

1574
05:16:36.919 --> 05:16:48.680
more gentle. Stretching your toes gently, the massage in the

1575
05:16:48.720 --> 05:16:56.840
bottoms of your toes with my fingers, each one individually.

1576
05:17:05.200 --> 05:17:09.080
Moving her to the left leg to do exactly the

1577
05:17:09.159 --> 05:17:19.520
same thing. Starting at the top of the thighs. Work

1578
05:17:19.560 --> 05:17:24.159
in the back of the thighs and the sides, massaging

1579
05:17:24.360 --> 05:17:34.560
deeply and gently the whole area, working all the way down.

1580
05:17:41.520 --> 05:17:47.319
And this is an area that maybe you could like

1581
05:17:47.439 --> 05:17:56.279
to spend more time relaxing and massaging. So perhaps if

1582
05:17:56.279 --> 05:18:01.159
you wanted, I could make a future recorded Why spend

1583
05:18:01.240 --> 05:18:10.240
more time on one particular area As you move down

1584
05:18:13.080 --> 05:18:24.599
to your calf muscles. Massage in your calf muscles firmly

1585
05:18:26.599 --> 05:18:40.599
and gently, moving down your aincol into your feet, Massage

1586
05:18:40.680 --> 05:18:46.200
in the backs of your feet, the bottoms of your feet,

1587
05:18:51.319 --> 05:18:58.360
stretching your toes and massage in each to individually. And

1588
05:18:58.479 --> 05:19:03.880
the feeling of place, shirt and release that you experience

1589
05:19:04.000 --> 05:19:22.840
in your having your feet messaged feels really good. Now,

1590
05:19:26.119 --> 05:19:30.200
she turn over in your mind. Laying on your back,

1591
05:19:37.599 --> 05:19:49.880
I'm just going to start again for your neck area,

1592
05:19:50.319 --> 05:19:58.040
in your shoulders, just to get back in touch with

1593
05:19:58.119 --> 05:20:16.040
that area, and as you move up, I can clean my hands,

1594
05:20:17.319 --> 05:20:21.159
make them more fresh, because now I'm gonna message your

1595
05:20:21.200 --> 05:20:37.680
face gently, starting off with your forehead. Your eyes are closed,

1596
05:20:37.799 --> 05:20:43.400
and I can just stretch your eyes a little bit,

1597
05:20:44.400 --> 05:20:55.439
pushing up on your eyebrows, just massaging around, just scalp,

1598
05:21:01.119 --> 05:21:10.599
massaging down your cheeks, around your ears, into your jaw,

1599
05:21:11.799 --> 05:21:34.279
gently the side of your neck, your chin mhm, and

1600
05:21:34.520 --> 05:21:41.919
just moving down shall your neck down to your chest,

1601
05:21:45.680 --> 05:21:49.759
starting by massage in the very top of your chest

1602
05:21:53.560 --> 05:22:06.599
where the collar bone is. Give a side of the collarbone,

1603
05:22:07.279 --> 05:22:10.520
and then just message in the whole of the chest,

1604
05:22:19.680 --> 05:22:31.759
moving the chest around, because it's quite a large area.

1605
05:22:33.639 --> 05:22:41.119
You can move from one side to the next, moving

1606
05:22:41.479 --> 05:22:52.520
my hands underneath pretty much where your arms are stretching up,

1607
05:22:54.639 --> 05:22:57.720
stretching some of the muscles of your back in the process,

1608
05:23:02.959 --> 05:23:11.639
moving up over your chest and they're moving down again.

1609
05:23:24.279 --> 05:23:29.040
And then allowing my hands to just massage gently and

1610
05:23:29.360 --> 05:23:36.080
slide down towards your stomach, starting in the middle of

1611
05:23:36.159 --> 05:23:45.759
your chest, and then gradually my hands moving apart and

1612
05:23:46.080 --> 05:23:51.680
massage in and slide in at the same time, moving

1613
05:23:51.840 --> 05:24:10.479
down to just below your red cage. Moving down the

1614
05:24:10.720 --> 05:24:19.919
messaging up again, giving your chest all the attention that

1615
05:24:20.080 --> 05:24:34.560
it needs to feel completely relaxed, remembering that I'm also

1616
05:24:34.680 --> 05:24:39.959
going to be focusing on your sides as well, an

1617
05:24:40.040 --> 05:24:46.360
area that really doesn't get much attention but feels really

1618
05:24:46.439 --> 05:24:56.799
good when it's massaged. Just stroking my hands down the

1619
05:24:56.840 --> 05:25:03.799
sides of your body, just below your arms, all the

1620
05:25:03.840 --> 05:25:17.279
way down to your hips. Now move into your stomach area.

1621
05:25:19.319 --> 05:25:22.720
We're going to stand one side of you like I

1622
05:25:22.759 --> 05:25:27.319
did when I did your lower back. We're gonna do

1623
05:25:27.360 --> 05:25:36.599
a similar process of just stretching the muscles from your side,

1624
05:25:36.880 --> 05:25:51.560
gently massaging from one side to the next, moving the

1625
05:25:51.720 --> 05:25:56.119
whole area from below your ribs all the way down

1626
05:25:57.000 --> 05:26:06.840
to below your belly button, and then move around to

1627
05:26:06.880 --> 05:26:23.119
the other side of you and repeat that process of relaxing, deeply, calmly.

1628
05:26:26.240 --> 05:26:33.439
You feel loose, you feel free. And it's something about

1629
05:26:33.520 --> 05:26:38.400
having your stomach message that's different from any other part

1630
05:26:41.880 --> 05:26:46.439
because we do have a tendency of holding a different

1631
05:26:46.520 --> 05:26:50.599
kind of stress in our stomach that we may not

1632
05:26:50.680 --> 05:27:01.680
be aware of. As a our message your stomach in

1633
05:27:01.799 --> 05:27:09.279
front of your stomach, making circles around your belly button,

1634
05:27:15.040 --> 05:27:23.720
and then go in the other way around. There's a

1635
05:27:23.880 --> 05:27:30.759
gentleness and a freedom that comes from feeling how you're feeling.

1636
05:27:36.279 --> 05:27:41.080
As I now move down the tops of your thighs,

1637
05:27:42.720 --> 05:27:48.560
the muscles, massaging them, and I can do this two

1638
05:27:48.680 --> 05:27:59.000
legs at the same time, pressing down, messaging deeply those

1639
05:27:59.119 --> 05:28:08.159
muscles in your thighs at front of your thighs, and

1640
05:28:08.360 --> 05:28:19.560
moving down to your knees, gently massaging your knees, Sliding

1641
05:28:19.720 --> 05:28:25.240
down your shins, putting pressure on either side of your

1642
05:28:25.279 --> 05:28:38.159
shin gently softly but firmly, moving down to your ankles,

1643
05:28:43.080 --> 05:28:52.799
stroking the tops of your feet, and then with each

1644
05:28:54.040 --> 05:28:59.520
foot in each hand, just gently messaging the whole of

1645
05:28:59.560 --> 05:29:08.360
the first the top, the bottom, your heel, your ankle,

1646
05:29:09.200 --> 05:29:20.919
your toes, message in every part of your feet. Feels

1647
05:29:20.959 --> 05:29:26.520
so good. Just to let go and enjoy the process,

1648
05:29:32.159 --> 05:29:51.040
Enjoy feeling so deeply relaxed, so much comfort, and so

1649
05:29:51.200 --> 05:30:07.720
many feelings that come just from touching your skin. And

1650
05:30:07.919 --> 05:30:14.400
you can just lie there for as long as you choose,

1651
05:30:18.279 --> 05:30:27.759
enjoying the feeling of deep comfort from being massaged.

1652
05:30:29.720 --> 05:30:30.080
By me.

1653
05:30:37.279 --> 05:30:58.680
Enjoy feeling deeply rased. And all we're going to do

1654
05:30:59.200 --> 05:31:19.200
is blow out some candles in your mind, there are

1655
05:31:19.240 --> 05:31:29.439
going to be a hundred candles, and you're going to

1656
05:31:29.520 --> 05:31:39.759
blow each one out individually, one by one, starting at

1657
05:31:39.759 --> 05:31:40.400
one hundred.

1658
05:31:41.439 --> 05:31:57.720
As I count down all the way down to one.

1659
05:31:53.319 --> 05:32:02.240
And each time I say a number, you can imagine

1660
05:32:02.279 --> 05:32:08.720
that candle in front of you, and I'd like you

1661
05:32:08.840 --> 05:32:28.159
to actually physically generally blow that candle out, just so

1662
05:32:28.200 --> 05:32:37.520
it's not big blows, just a gentle, and that candle

1663
05:32:38.959 --> 05:32:48.279
will extinguish. And then I'll say the next number to

1664
05:32:48.560 --> 05:32:57.799
move down, then you can just blow that one out

1665
05:32:58.479 --> 05:33:12.159
as well. And as we move down the numbers, you'll

1666
05:33:12.200 --> 05:33:21.040
find yourself feeding more and more relaxed. If you need

1667
05:33:22.599 --> 05:33:32.919
to sleep, you'll also find yourself becoming incredibly tired and sleepy.

1668
05:33:35.680 --> 05:33:43.200
In fact, you may struggle to blow out all one

1669
05:33:43.319 --> 05:33:59.639
hundred of these candles. And as you feel more and

1670
05:33:59.799 --> 05:34:27.240
more or deeply relaxed, more and more deeply tired, and

1671
05:34:27.680 --> 05:34:37.439
the further you go down, the more your mind starts

1672
05:34:37.840 --> 05:34:49.479
to drift. You may find that you stop listening to

1673
05:34:49.560 --> 05:35:02.200
me after a while. And even though there may be

1674
05:35:03.040 --> 05:35:11.119
background sounds where you are, you'll be aware of those

1675
05:35:11.200 --> 05:35:16.119
sounds at the moment.

1676
05:35:21.040 --> 05:35:21.520
Be me.

1677
05:35:25.040 --> 05:35:39.880
Start to just not even notice them. At all, because

1678
05:35:40.000 --> 05:35:53.560
they're unimportant. Where I am, I've got the sounds of

1679
05:35:53.639 --> 05:36:01.880
the birds, there's horrors, the pigeon is to say hello sometimes,

1680
05:36:04.799 --> 05:36:13.200
and there's the odd plane that goes by, maybe traffic

1681
05:36:13.479 --> 05:36:24.319
and trains in the distance, But none of that scenems

1682
05:36:24.520 --> 05:36:42.520
important whatsoever. More candles you blow out less important. Anything is.

1683
05:36:47.319 --> 05:36:56.599
More candles you blow out, the further you seem to

1684
05:36:58.479 --> 05:37:16.680
move away from sounds and from general date days, stuff

1685
05:37:18.279 --> 05:37:32.400
seems to just move away on its own. You feel

1686
05:37:32.840 --> 05:37:53.040
more calma with every candle you blow out, guiding you

1687
05:37:56.520 --> 05:38:09.639
the next number, did you hear me say? And then

1688
05:38:09.680 --> 05:38:27.400
you blow that candle out to So easy, so simple.

1689
05:38:36.880 --> 05:38:50.799
We're going to start by introducing the first candle, which

1690
05:38:50.840 --> 05:39:09.759
is a hundred. First candles one hundred. When you blow

1691
05:39:09.799 --> 05:39:29.439
that candle out, you'll find immediately a slight change in

1692
05:39:29.599 --> 05:39:37.880
how you feel, as well as a real sense of

1693
05:39:40.360 --> 05:40:09.159
positivity growing within you, relaxation and sleepiness expanding. Starting with

1694
05:40:15.599 --> 05:40:56.639
one hundred, blow out my candle now ninety nine, candle

1695
05:40:59.159 --> 05:42:32.919
ninety eight, can do ninety seven, CAMZ ninety six, candle

1696
05:42:37.639 --> 05:44:18.119
ninety five, hand ninety four, candle ninety three, hand ninety two,

1697
05:44:24.639 --> 05:45:54.919
and ninety one can to ninety eighty two, nine and eighty.

1698
05:45:56.119 --> 05:46:26.720
Eight and.

1699
05:46:38.279 --> 05:49:37.720
Eight candle eighty ten, eighty five, ten four, four, eighty

1700
05:49:38.000 --> 05:52:57.200
two and two one can seventy nine. Can't do seventy eight,

1701
05:53:06.080 --> 05:54:08.720
candle seventy seven, candle seventy six, candle seventy five, candle

1702
05:54:11.520 --> 05:55:12.240
seventy four, candle seventy three, candle seventy two, candle seventy one,

1703
05:55:29.360 --> 05:55:50.880
candle seventy one and seventy.

1704
05:56:05.360 --> 05:56:06.080
And do.

1705
05:56:13.479 --> 05:57:03.360
Sixty nine, candle sixty eight, candle sixty seven, candle sixty five,

1706
05:57:11.639 --> 05:58:15.400
candle sixty four, candle sixty four, candle sixty three, candle

1707
05:58:17.479 --> 06:00:06.279
sixty and sixty one, candle sixty and fifty nine, handle

1708
06:00:09.080 --> 06:01:28.880
fifty eight, candle fifty seven, candle fifty six, candle fifty five,

1709
06:01:46.319 --> 06:03:07.159
candle fifty four, found fifty three, hand fifty two fifty

1710
06:03:07.439 --> 06:04:43.560
two ten to fifty two, candle fifty one can do

1711
06:04:47.759 --> 06:07:04.479
fifty candle foty nine, candle forty eight, ten forty seven,

1712
06:07:06.520 --> 06:08:58.200
candle forty six, candle forty five, candle voughty two, candle

1713
06:09:02.680 --> 06:09:03.479
four do you.

1714
06:09:36.840 --> 06:10:48.000
And forty.

1715
06:10:21.360 --> 06:11:07.360
Candle thirty nine and thirty eight.

1716
06:11:36.599 --> 06:11:37.400
I can't do.

1717
06:11:41.680 --> 06:13:50.240
Thirty seven ten two thirty five, candle thirty four, handle

1718
06:13:54.200 --> 06:16:42.599
thirty three, hand thirty one chendle thirty and twoin ten

1719
06:16:43.119 --> 06:19:04.680
nine and twenty eight and twenty seven candle, twenty six,

1720
06:19:45.520 --> 06:21:16.599
candle twenty five and too win t four end twenty

1721
06:21:16.639 --> 06:22:49.880
three and twenty deep two and do it you want

1722
06:23:13.759 --> 06:26:10.639
and too witty and can ninety candle seventeen ten sixty

1723
06:27:03.040 --> 06:28:51.439
chancel fourteen.

1724
06:28:25.599 --> 06:29:17.400
And four.

1725
06:29:28.159 --> 06:34:01.400
And eleven yea nine ten eight n six cantl.

1726
06:34:46.639 --> 06:35:30.959
Can do oooh and do.

1727
06:36:39.240 --> 06:37:56.119
Seven two candle leto all of those thoughts, worries, concerns

1728
06:37:56.319 --> 06:38:03.119
about the past, thoughts about the future, and even things

1729
06:38:03.119 --> 06:38:07.439
you've been thinking about today, just let it all go

1730
06:38:10.759 --> 06:38:18.439
because none of it is useful in this moment. This

1731
06:38:18.680 --> 06:38:38.599
is your opportunity to just focus on feeling relaxed, allowing

1732
06:38:38.639 --> 06:38:46.639
yourself to get in touch with that natural sense of

1733
06:38:46.799 --> 06:38:56.319
peace that we all have within us. It's available for everyone.

1734
06:38:56.599 --> 06:39:01.560
It just sometimes takes a little bit of effort to

1735
06:39:01.680 --> 06:39:07.759
set up the right time and place in order for

1736
06:39:07.840 --> 06:39:16.720
you to just let go. Because when you do decide

1737
06:39:17.159 --> 06:39:22.520
to let go and relax, that's what your body starts

1738
06:39:22.560 --> 06:39:32.840
to do. Because you've chosen, You've chosen to just allow

1739
06:39:32.959 --> 06:39:38.840
your body to unwind and your mind starts to slow down,

1740
06:39:42.119 --> 06:39:46.560
and it's a nice feeling. It's a nice feeling at

1741
06:39:46.560 --> 06:39:52.520
the beginning, just to know that you have chosen to

1742
06:39:52.639 --> 06:40:04.119
decide to relax deeply. You've made that decision, your body

1743
06:40:05.279 --> 06:40:11.319
will just follow suit. Because sometimes all the muscles in

1744
06:40:11.400 --> 06:40:17.159
your body need is just permission from you to relax.

1745
06:40:21.159 --> 06:40:26.000
Because so often we're busy, we're going from here to there,

1746
06:40:26.119 --> 06:40:31.919
we're walking around and we're doing stuff, and the body

1747
06:40:31.959 --> 06:40:40.040
doesn't have any time or space to really relax deeply.

1748
06:40:43.479 --> 06:40:46.159
So it kind of waits for you to lead the way,

1749
06:40:48.240 --> 06:40:57.759
waits for your permission. And when you do give your

1750
06:40:57.799 --> 06:41:02.560
permission and you give to say so we need say okay,

1751
06:41:03.840 --> 06:41:10.959
it's time for your body to let go completely and

1752
06:41:11.000 --> 06:41:22.479
relax totally, your body just follows. It's like a breath

1753
06:41:22.520 --> 06:41:31.639
of relief. Ah good, I can now relax. That feeling

1754
06:41:32.599 --> 06:41:35.520
at the end of a day of a very physical

1755
06:41:35.639 --> 06:41:39.439
day that you may experience in the past, but you

1756
06:41:39.520 --> 06:41:42.319
get home and you just sit down on a chair,

1757
06:41:43.360 --> 06:41:47.479
maybe you kick your shoes off and not Ah feels

1758
06:41:47.560 --> 06:41:52.439
so nice knowing that you don't have to get up

1759
06:41:52.479 --> 06:41:57.400
again for a little while. At least if you choose

1760
06:41:57.479 --> 06:42:02.520
you can just sit there for maybe an hour. It

1761
06:42:02.639 --> 06:42:14.919
feels blissful, and just by sitting down like that, your

1762
06:42:14.919 --> 06:42:20.639
body knows that it's time to relax. Your body has

1763
06:42:20.720 --> 06:42:27.599
been given permission from you. Because it's a mindset in

1764
06:42:27.680 --> 06:42:38.880
your mind, you're prepared to let go of everything and

1765
06:42:39.639 --> 06:42:48.159
just completely allow all the stress of your body to evaporate.

1766
06:42:51.759 --> 06:43:06.240
Any tensions can just gradually vanish. It's almost like magic, really,

1767
06:43:11.759 --> 06:43:18.799
because that sense of relaxation in your body, it's a

1768
06:43:18.919 --> 06:43:25.400
very natural state. It's not something unusual. It may feel

1769
06:43:25.479 --> 06:43:29.159
unusual when you first start to relax with you if

1770
06:43:29.159 --> 06:43:33.639
you haven't really spent a lot of time focusing and

1771
06:43:34.240 --> 06:43:38.759
giving yourself this space to let go completely and relax,

1772
06:43:39.720 --> 06:43:46.439
they seem are most alien, but it isn't. It's actually

1773
06:43:47.720 --> 06:43:52.959
the most natural thing in the world to let go completely,

1774
06:43:54.599 --> 06:44:05.119
to relax totally, this mentural thing in the world, to

1775
06:44:05.279 --> 06:44:17.799
allow yourself to feel really calm in your mind. And

1776
06:44:17.880 --> 06:44:25.639
it is almost like a literal unwinding. It's like you

1777
06:44:25.720 --> 06:44:34.520
press a button and all the tension just releases, and

1778
06:44:34.599 --> 06:44:38.479
it's like a wheel, like a cog, like the inside

1779
06:44:38.479 --> 06:44:42.159
of a clock, just unwinding and It's almost like you

1780
06:44:42.240 --> 06:44:48.200
could see the little wind up knob that's used just

1781
06:44:48.279 --> 06:44:52.520
going the opposite way that you choose to wind it up,

1782
06:44:55.240 --> 06:45:04.599
and the energy that fremetic stress for energy gradually winding down,

1783
06:45:05.840 --> 06:45:13.200
losing its power, losing its strength as a sense of

1784
06:45:13.360 --> 06:45:25.200
relaxation becomes stronger and deeper, and you may find a

1785
06:45:25.279 --> 06:45:32.680
the more relaxed you feel that your mind starts to wonder,

1786
06:45:35.680 --> 06:45:41.560
maybe seemed to stop listening to me for a while,

1787
06:45:43.159 --> 06:45:48.520
Your mind goes somewhere else, and then you realize you're

1788
06:45:48.560 --> 06:45:54.720
listening to me again, and that's just your mind drifting

1789
06:45:55.040 --> 06:46:04.959
to sleep, which is quite natural, because sometimes when we're

1790
06:46:07.520 --> 06:46:12.919
stressed and tense, we're not may not actually be aware

1791
06:46:13.200 --> 06:46:19.759
of what we need, what we physically or emotionally need

1792
06:46:20.040 --> 06:46:27.799
in this moment. But when you allow your body and

1793
06:46:28.000 --> 06:46:39.319
mind to relax completely and you let go of all thoughts, concerns, worries, ideas,

1794
06:46:40.599 --> 06:46:45.240
all letting them go, allow them to drop onto the floor,

1795
06:46:50.680 --> 06:46:58.360
you start to get in touch with the feelings of

1796
06:46:58.520 --> 06:47:08.840
such relaxation. This feels so nice to be in touch

1797
06:47:09.319 --> 06:47:17.599
with the calmness of the different body parts as they

1798
06:47:18.400 --> 06:47:31.840
become looser and looser. Even your breathing seems easier and

1799
06:47:32.040 --> 06:47:41.240
more natural, effortless, as that cool o enters through your

1800
06:47:41.319 --> 06:47:51.720
mouth or nose into your lungs, breathing in comforts and relaxation,

1801
06:47:54.279 --> 06:48:00.279
and then just breathing out any excess remain intension, your

1802
06:48:00.400 --> 06:48:10.959
stress from every part of your body and mind. And

1803
06:48:11.000 --> 06:48:16.040
as you start to focus on your mind, maybe you

1804
06:48:16.319 --> 06:48:24.439
notice that things come to a standstill or maybe just

1805
06:48:25.119 --> 06:48:33.159
much much lower than before, because your mind is not

1806
06:48:33.560 --> 06:48:44.240
really needed when listening to my voice, which allows your

1807
06:48:44.319 --> 06:48:52.799
mind to relax just as deeply as your body. And

1808
06:48:52.880 --> 06:49:05.880
that's synchronicity between the relaxation of your body relaxation of

1809
06:49:05.919 --> 06:49:17.560
your mind. Let you know that feeling completely calm, loose,

1810
06:49:17.880 --> 06:49:32.119
and relaxed really is a great healing experience fear and

1811
06:49:32.360 --> 06:49:44.919
has so many positive benefits for your body, mind, and

1812
06:49:44.959 --> 06:49:53.799
your life. To be able to let go everything and

1813
06:49:53.880 --> 06:50:01.919
to relax completely. You know, all all parts of your

1814
06:50:01.959 --> 06:50:12.799
body and mind, even your boness are raxed, all your

1815
06:50:12.959 --> 06:50:26.040
muscles are raxed, even the skin that covers your body

1816
06:50:28.959 --> 06:50:46.520
is relaxed, every hair that you have, it's also deeply relaxed,

1817
06:50:52.680 --> 06:51:01.159
and your brain really starts to feel the benefits.

1818
06:51:02.840 --> 06:51:03.400
But this.

1819
06:51:04.759 --> 06:51:17.200
Healing relaxation, and as you focus on the inside of

1820
06:51:17.240 --> 06:51:23.000
your scalp where your brain is, you can start to

1821
06:51:23.240 --> 06:51:32.759
realize and notice the benefits of your brain relaxing deeply.

1822
06:51:37.040 --> 06:51:45.880
And then as your brain continues to react, sends those

1823
06:51:46.520 --> 06:51:55.240
messages to the rest of your body and your mind

1824
06:51:56.560 --> 06:52:19.360
to re reax the more deeply, relaxy more completely, letting

1825
06:52:19.599 --> 06:52:31.400
go of any remaining forces or concerns allowed them just

1826
06:52:31.599 --> 06:52:38.159
to drop onto the floor because they're no longer necessary

1827
06:52:39.400 --> 06:52:51.479
in this moment, In this moment of deep relaxation and calmness,

1828
06:52:53.560 --> 06:53:20.279
filling your grain with deep concentrated heathing, calming, relaxing every

1829
06:53:20.880 --> 06:53:38.040
part of your brain feething so loose and comfortable, so

1830
06:53:39.240 --> 06:53:54.720
relaxed and peaceful. Your brain feels so light, that's so healthy.

1831
06:53:57.759 --> 06:54:08.000
In that sense of deep deep comfort really does allow

1832
06:54:08.080 --> 06:54:23.279
you to enjoy those ever increasing sensations of comfort that

1833
06:54:23.400 --> 06:54:36.799
are spreading throughout your body. Relaxing each and every muscle

1834
06:54:36.959 --> 06:54:54.360
of your body e deeper and deeper, much more deeper

1835
06:54:54.400 --> 06:55:11.639
than before, much more comfort spreading true your body in

1836
06:55:11.799 --> 06:55:31.159
your mind, be so peaceful and calm, so very fairy, peaceful,

1837
06:55:33.200 --> 06:55:45.040
in avery part of your body, letting go h a

1838
06:55:45.599 --> 06:56:07.959
everything averything so peaceful and calm, so relax a very

1839
06:56:09.279 --> 06:56:15.479
second the passes you feel.

1840
06:56:17.400 --> 06:56:42.840
Deper deper relax, dper and dper relax come so calm,

1841
06:56:46.919 --> 06:56:49.080
peace fall.

1842
06:56:51.360 --> 06:57:00.639
So very piece from your head down to your tis.

1843
06:57:03.799 --> 06:57:17.560
Such peace and comfort growing all the time, Such peace

1844
06:57:18.439 --> 06:57:32.080
and comfort spreading through your body and mind, deep and deeper,

1845
06:57:34.840 --> 06:57:48.959
Such comfort spreading and sinking deeper into a muscle your body.

1846
06:57:52.560 --> 06:57:54.240
So you feel.

1847
06:57:56.400 --> 06:58:26.319
Amazing, so relaxed, so peaceful, so peaceful, letting go every

1848
06:58:30.880 --> 06:58:37.159
I'm going to do a body scan, focusing on firstly

1849
06:58:37.279 --> 06:58:42.400
how you feel in your body, not trying to change

1850
06:58:42.720 --> 06:58:48.400
how you feel, not trying to relax, not trying to

1851
06:58:48.520 --> 06:58:55.720
move away from any discomfort or stress or tension. Just accepting,

1852
06:58:57.240 --> 06:59:02.360
observing and accepting how you feel in the different parts

1853
06:59:02.400 --> 06:59:09.119
of your body, just allowing yourself to be exactly as

1854
06:59:09.159 --> 06:59:20.639
you are, to notice to get in touch with how

1855
06:59:20.720 --> 06:59:28.119
you actually feel in this moment. I'm going to start

1856
06:59:28.240 --> 06:59:39.279
off by focusing on your hands. Just be aware of

1857
06:59:39.279 --> 06:59:47.639
your hands. I'd like you to move your hands around,

1858
06:59:49.000 --> 06:59:54.599
just maybe move your fingers a little bit. I've been

1859
06:59:54.680 --> 07:00:01.520
and closing your hands very gently, just that you can

1860
07:00:03.040 --> 07:00:10.119
get in touch with how your hands and your fingers fell,

1861
07:00:15.479 --> 07:00:34.479
very very slow movements. Focusing now on your feet, and

1862
07:00:34.520 --> 07:00:38.439
if you can just do kind of an equivalent with

1863
07:00:38.599 --> 07:00:45.279
your feet is you've just done with your hands. Maybe

1864
07:00:45.759 --> 07:00:53.200
turn in your ankles, moving your feet around, moving your

1865
07:00:53.319 --> 07:01:06.599
toes gently but only very gently and very slowly, noticing

1866
07:01:07.080 --> 07:01:21.720
how your feet feel in this moment. Focusing now and

1867
07:01:21.840 --> 07:01:28.959
your eyes, and I'd like you to just focus on

1868
07:01:29.000 --> 07:01:34.759
your eyelids. Maybe you can open and close your eyes

1869
07:01:34.959 --> 07:01:39.319
a couple of times to really get in touch with

1870
07:01:40.159 --> 07:01:44.880
how you feel when you do close your eyes. The

1871
07:01:45.000 --> 07:01:53.880
muscle changes in your eyes when you do close them,

1872
07:01:54.080 --> 07:02:00.000
maybe raising your eyebrows. It stretches the tops of your

1873
07:02:00.000 --> 07:02:10.880
your eyes, perhaps squinting your eyes, scrunching up your eyes

1874
07:02:11.919 --> 07:02:18.360
just so you can hear it again. Touch with all

1875
07:02:18.520 --> 07:02:38.720
aspects of how your eyes feel right now. Now, focus

1876
07:02:38.799 --> 07:02:44.279
in on your thighs, and you know it just starts

1877
07:02:44.319 --> 07:02:52.279
you to gently tense your thighs, just very very gently,

1878
07:02:54.599 --> 07:03:06.520
just enough so you can become more atchuned to the

1879
07:03:06.560 --> 07:03:15.159
physical sensation of your upper legs, the front of your thighs,

1880
07:03:15.279 --> 07:03:26.479
and the backs of your thigh, noticing and observing how

1881
07:03:28.680 --> 07:03:43.799
your thighs fear right now, moving your focus to the

1882
07:03:43.840 --> 07:03:50.720
back of your neck, just noticing the back of your neck,

1883
07:03:52.159 --> 07:03:57.479
the muscles, and of course they lead to the side

1884
07:03:57.520 --> 07:04:02.279
of your neck, they'll lead to the top of your back,

1885
07:04:04.479 --> 07:04:10.000
which leads to your shoulders. So as your focus on

1886
07:04:10.240 --> 07:04:15.599
the back of your neck, maybe you can move your

1887
07:04:15.759 --> 07:04:24.520
head gently upwards, as if you're looking up. Maybe moving

1888
07:04:24.560 --> 07:04:31.919
your head down as if you were looking down. Perhaps

1889
07:04:32.119 --> 07:04:38.680
moving your head side to side, right to left, only

1890
07:04:40.439 --> 07:04:51.240
very slowly and very gently. I'm not trying to force anything.

1891
07:04:52.959 --> 07:05:02.200
It has to be very very gentle, just so you

1892
07:05:02.279 --> 07:05:15.759
can be more in touch with the feelings, with the sensations,

1893
07:05:16.000 --> 07:05:25.720
the physical sensations of how the back of your neck feels.

1894
07:05:26.959 --> 07:05:42.360
Right now, as we now focus on the tops of

1895
07:05:42.439 --> 07:05:48.759
your arms, the parts where your biceps and your triceps

1896
07:05:48.759 --> 07:05:56.880
are between your elbow and your shoulders. To focus on

1897
07:05:57.119 --> 07:06:04.319
those parts, the tops of your arms, you may like

1898
07:06:04.400 --> 07:06:13.959
to just tense them, but very very gently and slowly,

1899
07:06:16.479 --> 07:06:25.479
so you're not straining or putting any pressure whatsoever on

1900
07:06:25.599 --> 07:06:35.319
your arms. It's just so that you can gain more

1901
07:06:35.599 --> 07:06:45.919
the sense of how your upper arms are feeling in

1902
07:06:46.119 --> 07:06:57.759
this moment, and just noticing as you gently, very gently

1903
07:06:59.639 --> 07:07:12.680
and slowly tighten the muscles and then let go. Notice

1904
07:07:13.119 --> 07:07:27.439
how the tops of your arms feel right now as

1905
07:07:28.360 --> 07:07:39.080
now focus on your stomach, the area the lower abdomen

1906
07:07:39.159 --> 07:07:45.119
area below your belly button, moving all the way down

1907
07:07:48.479 --> 07:07:59.080
to your hips, just above your grind. Maybe you're able

1908
07:07:59.200 --> 07:08:09.119
to tense these muscles in the area very very gently

1909
07:08:12.520 --> 07:08:22.919
and slowly, if that's a difficult thing to do, and

1910
07:08:23.040 --> 07:08:32.080
maybe you can just move your body, pushing your stomach up,

1911
07:08:33.759 --> 07:08:39.680
maybe moving a little bit to the side using your hips,

1912
07:08:39.759 --> 07:08:47.959
just so you can get more in tune with how

1913
07:08:48.159 --> 07:09:00.560
you're lower up to an area is feeling in this moment.

1914
07:09:07.080 --> 07:09:29.680
Just noticing the physical sensations of your lower abdomen as

1915
07:09:29.720 --> 07:09:42.680
you move your attention to your mouth, notice in your

1916
07:09:42.840 --> 07:10:02.360
lips and inside your mouth, your teeth, your guns, your tongue.

1917
07:10:03.360 --> 07:10:11.840
Just noticing how your tongue in your mouth feels. And

1918
07:10:11.919 --> 07:10:19.360
it may help by moving your tongue around your mouth,

1919
07:10:20.840 --> 07:10:27.360
moving it to your left, maybe pressing it gently against

1920
07:10:28.560 --> 07:10:33.119
the side of your mouth, and then to the right,

1921
07:10:34.639 --> 07:10:41.759
gently to the side of your mouth, perhaps pressing up

1922
07:10:41.799 --> 07:10:48.000
against the top of your mouth, and then down gently

1923
07:10:49.959 --> 07:10:57.919
against the bottom of your mouth, always very slowly.

1924
07:11:00.759 --> 07:11:02.000
And a very.

1925
07:11:04.400 --> 07:11:21.959
Very gentle so that you can beware of how you

1926
07:11:22.159 --> 07:11:44.319
feel in your mouth area. Now I'm going to focus

1927
07:11:46.560 --> 07:11:59.799
on your wrists, and I'm going to ask you to

1928
07:12:00.119 --> 07:12:10.040
maybe just routine your wrists by moving your hands in

1929
07:12:10.119 --> 07:12:21.240
a circular motion very gently and slowly, just.

1930
07:12:22.799 --> 07:12:23.799
So that you.

1931
07:12:23.840 --> 07:12:45.000
Can feel the sensations that you are currently experiencing in

1932
07:12:48.040 --> 07:12:58.880
your wrists. Perhaps move in your hands up and down

1933
07:13:01.080 --> 07:13:22.959
the game very very gently and slowly, very gent sol

1934
07:13:27.080 --> 07:13:52.639
and slow. As we now start to observe you lower back.

1935
07:13:58.240 --> 07:14:04.240
The bad part is just the bum of your hips

1936
07:14:08.159 --> 07:14:20.720
where your coxis are a whole area which also really

1937
07:14:20.840 --> 07:14:28.080
does include the sides of your body because those muscles

1938
07:14:28.119 --> 07:14:38.880
are very much connected. There's those muscles also move into

1939
07:14:38.959 --> 07:14:47.560
your hip area connecting to your buttocks the sides of

1940
07:14:47.639 --> 07:15:02.279
your hips, and if you're physically able to do so,

1941
07:15:04.479 --> 07:15:14.279
maybe e can very gently just move your body ever

1942
07:15:14.479 --> 07:15:28.240
so slightly, very slowly, some side to side, just enough

1943
07:15:30.840 --> 07:15:44.400
ye s gauge how you feel in your lower back.

1944
07:15:52.000 --> 07:16:02.000
Perhaps you could even move your hips gently up and

1945
07:16:02.159 --> 07:16:21.159
down gently slowly in order to be in touch with

1946
07:16:21.360 --> 07:16:44.919
the physical sensations of your law back. As we know.

1947
07:16:50.159 --> 07:16:51.759
To your attention.

1948
07:16:55.159 --> 07:17:03.200
To your jaw are from your chin all the way

1949
07:17:03.279 --> 07:17:10.840
up so near where your ears are the hole of

1950
07:17:10.959 --> 07:17:26.200
your jaw. You can just yeah, it's okay to do so.

1951
07:17:28.119 --> 07:17:38.840
Gently open your mouth, not wide, no stretching, just very

1952
07:17:39.400 --> 07:17:52.040
gently and slowly opening your mouth in closing your mouth

1953
07:17:54.319 --> 07:18:20.080
very gently and slowly, so can be in touch with

1954
07:18:20.439 --> 07:18:56.799
how you jure feels. Now I to sit now the

1955
07:18:57.119 --> 07:19:12.119
chest area. You don't need to do anything to move

1956
07:19:12.240 --> 07:19:23.720
your chest because it moves every time you breathe, and

1957
07:19:23.759 --> 07:19:37.680
it moves very gently and slowly automatically with each breath

1958
07:19:38.040 --> 07:19:58.360
you take. As you focus on how your chest feels

1959
07:20:03.240 --> 07:20:38.639
when you pray, move in your focus to your forms,

1960
07:20:40.799 --> 07:20:57.080
your elbows. Maybe you're able to very gently and slowly

1961
07:20:59.400 --> 07:21:08.200
tense the muscles in your forearms, and when you do that,

1962
07:21:08.479 --> 07:21:32.040
you can feel your elbows as well, very gently and slowly,

1963
07:21:40.479 --> 07:22:28.599
gently and softly obsad your forearms depas no focus the

1964
07:22:28.599 --> 07:22:40.520
rest of your back. Your upper back in the middle

1965
07:22:42.040 --> 07:22:58.279
the middle of your back again, this part of your

1966
07:22:58.400 --> 07:23:13.439
body news Also every time you pray. You may not

1967
07:23:13.439 --> 07:23:27.560
notice that usually makes you observe your upper back in

1968
07:23:27.680 --> 07:23:37.560
the middle of your back. You can really feel that

1969
07:23:39.240 --> 07:24:34.560
gentle and slow moment moving your focus into your area,

1970
07:24:37.840 --> 07:24:49.720
the buttees, the grain, there's muscles and those bones in

1971
07:24:49.759 --> 07:25:30.639
your midsection. Just noticing how your hips feel. Right now,

1972
07:25:37.880 --> 07:25:53.759
you can very very gently move your hips, maybe side

1973
07:25:53.880 --> 07:26:53.680
to side, very gently and softly. Snow, everything starts to

1974
07:26:53.759 --> 07:27:05.759
slow down, including the thoughts in your mind and your

1975
07:27:05.799 --> 07:27:15.840
mind itself just starts to gradually. It doesn't have to

1976
07:27:15.840 --> 07:27:23.720
be instant, but just gradually starting to It's almost like

1977
07:27:24.000 --> 07:27:35.520
time is straight shin. It's a slower pace to maybe

1978
07:27:35.560 --> 07:27:43.560
what you're used to in your day to day life.

1979
07:27:43.799 --> 07:28:10.799
It's a slower movement of energy, very small movements which

1980
07:28:10.880 --> 07:28:19.000
make up the larger movements, which is always the case. Now,

1981
07:28:19.080 --> 07:28:23.680
when you move your hand, it might seem like it's

1982
07:28:23.759 --> 07:28:29.479
one movement, but it's lots of minute different muscles moving

1983
07:28:31.639 --> 07:28:40.799
in accordance with each other. And what happens in this

1984
07:28:42.520 --> 07:28:57.240
space that we're sharing is we move from that big

1985
07:29:01.759 --> 07:29:18.880
movement into those smaller movements, starting to focus on how

1986
07:29:18.919 --> 07:29:26.240
your body feels, not just as a whole, not just oh,

1987
07:29:26.279 --> 07:29:30.560
i'm feel in this way. I'm feeling stressed or tense,

1988
07:29:30.799 --> 07:29:36.240
or I'm feeling relaxed and calm. I'm feeling this way,

1989
07:29:36.360 --> 07:29:43.240
I'm feeling that way, starting to notice that your body

1990
07:29:47.560 --> 07:30:00.080
begins to present to you small feelings around your body,

1991
07:30:03.720 --> 07:30:15.840
small physical sensations in your legs, whether pleasurable or not.

1992
07:30:21.200 --> 07:30:31.959
Maybe resisting the temptation to label them or to judge them,

1993
07:30:31.959 --> 07:30:38.080
those feelings, just thinking them, thinking about them as just

1994
07:30:38.279 --> 07:30:55.279
being neutral, just feelings, not being particularly concerned, but just

1995
07:30:55.599 --> 07:31:10.400
noticing what your body he's telling you. The feelings in

1996
07:31:10.439 --> 07:31:17.080
your arms, instead of feeling the hole of the arm,

1997
07:31:18.040 --> 07:31:31.360
maybe notice those individual feelings, all those different muscles and

1998
07:31:31.400 --> 07:31:40.639
the skin, the hairs of your arms, all the internal

1999
07:31:40.720 --> 07:31:56.919
parts of your arms, the veins, the bones, just being

2000
07:31:56.959 --> 07:32:05.799
aware of maybe your elbow on your right arm has

2001
07:32:05.840 --> 07:32:17.279
a certain feeling. Maybe your left wrist also has its

2002
07:32:17.279 --> 07:32:38.040
own individual physical sensation. What about your forearm on your

2003
07:32:38.119 --> 07:32:50.479
right arm, your right forearm, there may not be any

2004
07:32:50.959 --> 07:32:58.200
particular feeling that you could even give a name to,

2005
07:33:01.959 --> 07:33:06.360
may not feel like anything other than just a feeling.

2006
07:33:07.200 --> 07:33:19.360
You know it's there. The feelings in your shoulders, perhaps

2007
07:33:19.360 --> 07:33:23.159
your shoulders when you think about them, kind of almost

2008
07:33:23.319 --> 07:33:30.040
like they're the same, you know, the same feeling, almost

2009
07:33:30.119 --> 07:33:32.959
like you both of your shoulders are just one thing.

2010
07:33:34.799 --> 07:33:45.840
Of course they're not and when you focus on your

2011
07:33:45.919 --> 07:33:54.159
left shoulder and then on your right shoulder, maybe find

2012
07:33:54.319 --> 07:33:59.680
that you move the muscles a little bit, maybe tense

2013
07:33:59.759 --> 07:34:25.200
the muscles gently, noticing the difference in each shoulder and

2014
07:34:25.240 --> 07:34:41.119
your lower back, the left side of your lower back

2015
07:34:41.279 --> 07:34:52.759
and the right side of your lower back. Of course

2016
07:34:52.799 --> 07:35:05.040
that connection to your buttocks and to your hips, and

2017
07:35:05.159 --> 07:35:18.599
also moving up into the middle of your back. And

2018
07:35:18.720 --> 07:35:23.279
sometimes like right now, actually when I focus on their part,

2019
07:35:24.639 --> 07:35:29.080
when I focused on my buttocks and then I focused

2020
07:35:29.080 --> 07:35:33.240
on the middle of my back, I almost felt like

2021
07:35:33.400 --> 07:35:38.200
the muscles in my lower back were being stretched very gently,

2022
07:35:42.919 --> 07:35:48.279
just stretched a little bit. Even though I wasn't doing

2023
07:35:48.319 --> 07:35:57.119
anything to try to stretch your lower back, it just

2024
07:35:57.159 --> 07:36:09.479
seemed to happen. The feeling of very gently stretching your

2025
07:36:09.520 --> 07:36:28.680
lower back comes along. I have feeling in your chest,

2026
07:36:36.240 --> 07:36:49.720
just noticing what sensations you are experiencing in your chest

2027
07:36:49.919 --> 07:37:06.240
right now. And there's so much of the chest. Obviously

2028
07:37:06.279 --> 07:37:09.880
there's the collar bone leading to the chest. You've got

2029
07:37:09.919 --> 07:37:18.560
the chest bone, You've got the muscles in your chest.

2030
07:37:21.319 --> 07:37:27.400
Of course, if you're female, there's possibly the breasts. If

2031
07:37:27.439 --> 07:37:35.599
you're male, you've got the different Well, why not that

2032
07:37:35.720 --> 07:37:43.200
different these days, but there may be more muscles at

2033
07:37:43.240 --> 07:37:49.479
the top of the chest, but at the side underneath

2034
07:37:50.639 --> 07:37:53.439
it's pretty much the same. Whether you're a man or

2035
07:37:53.479 --> 07:38:00.240
a woman. There's muscles there, muscles that stretch out your

2036
07:38:00.240 --> 07:38:05.000
back as well as breast tissue. It stretches and moves

2037
07:38:05.000 --> 07:38:12.400
into your back, to just being aware of your chest,

2038
07:38:21.279 --> 07:38:48.639
being with whatever feeling there is in your chest. When

2039
07:38:48.639 --> 07:38:56.799
I noticed, I focus on my chest, I feel it

2040
07:38:56.840 --> 07:39:01.360
in my back and my upper back. I mean, I

2041
07:39:01.360 --> 07:39:04.360
guess the obvious reason would be because you know, I'll

2042
07:39:04.439 --> 07:39:15.360
breathe in in, and it stretches my chest and my

2043
07:39:15.479 --> 07:39:33.720
back at the same time. It feels it feels okay,

2044
07:39:35.759 --> 07:39:40.639
it doesn't feel I got a little bit of pain

2045
07:39:40.720 --> 07:39:47.360
in my right chest, a little bit, not pain, but

2046
07:39:47.479 --> 07:39:57.720
little discomfort, maybe stiffness possibly, I don't know. I noticed

2047
07:39:57.759 --> 07:40:07.720
my shoulders also wanting to flex for some reason. I

2048
07:40:07.720 --> 07:40:15.680
think that's probably part of my upper back, that connection

2049
07:40:15.880 --> 07:40:20.319
between my shoulders and my upper back, because I can

2050
07:40:20.360 --> 07:40:25.200
move my shoulders and stretch the muscles in my back,

2051
07:40:27.680 --> 07:40:34.279
moving the shoulders backwards or up, which then moves I

2052
07:40:34.279 --> 07:40:50.439
think it's the scapulous in your back. It feels quite nice. Actually,

2053
07:40:55.720 --> 07:40:58.919
a good thing about this is you can, if you

2054
07:40:59.040 --> 07:41:13.040
want to, you can just flex or stimulate the various

2055
07:41:13.200 --> 07:41:20.720
muscles in your body gently in order to get more

2056
07:41:20.720 --> 07:41:31.040
of a sense of how they feel. And when you're relaxing,

2057
07:41:35.840 --> 07:41:39.959
when you do tense and muscle and you let it

2058
07:41:40.040 --> 07:41:47.520
go and you let it relax, it relaxes way more

2059
07:41:49.040 --> 07:41:59.360
than it would normally. You have to feel that you're

2060
07:41:59.400 --> 07:42:03.400
able to do that. There's no point doing it if

2061
07:42:03.439 --> 07:42:09.080
there's an issue with the per part of your body.

2062
07:42:12.560 --> 07:42:19.159
You need to be gentle with yourself at all times

2063
07:42:21.720 --> 07:42:33.319
when relaxing deeply, It's important to be kind to yourself.

2064
07:42:40.799 --> 07:42:49.319
As you notice your mind. How much has your mind

2065
07:42:49.639 --> 07:43:16.880
slowed down since we started this recording? How calm and

2066
07:43:17.080 --> 07:43:28.759
peaceful is your mind right now with nothing to think

2067
07:43:28.799 --> 07:43:38.880
about and just my voice to listen to, Because you know,

2068
07:43:39.360 --> 07:43:50.360
the intention behind this recording is relaxation, at the very least,

2069
07:43:51.880 --> 07:43:56.479
for you to feel more relaxed at the end of

2070
07:43:56.479 --> 07:44:04.759
the recording than you did at the beginning, at the

2071
07:44:04.880 --> 07:44:16.560
very least, with your mind to slow down because your

2072
07:44:16.639 --> 07:44:33.040
body continues to relax, because that's what you want to happen,

2073
07:44:36.959 --> 07:44:55.360
that's what you expect to happen for relaxation, to fill

2074
07:44:58.000 --> 07:45:12.119
your body, maybe calm your mind to the point of boredom.

2075
07:45:15.479 --> 07:45:24.159
When you start maybe to drift.

2076
07:45:29.400 --> 07:46:00.639
Away, it's almost as if if you're.

2077
07:46:03.639 --> 07:46:11.880
Moving further away from your body in your mind, just

2078
07:46:12.159 --> 07:46:24.000
leaving that there, kind of liking it an escape pod

2079
07:46:24.759 --> 07:46:28.959
and the spaceship a movie, a space movie. You know

2080
07:46:29.119 --> 07:46:32.959
when they get into that little part in it, since

2081
07:46:33.040 --> 07:46:57.439
the man far away from the spaceship, safe to dream

2082
07:46:57.759 --> 07:47:59.560
and continue to relax, drifting so slow and peace So

2083
07:48:30.119 --> 07:49:01.959
don't be so and focus in on that feeving of

2084
07:49:02.159 --> 07:49:14.560
those individual parts of your body that are relaxing one

2085
07:49:14.599 --> 07:49:31.360
by one. You may find that every now and then

2086
07:49:34.240 --> 07:49:45.479
you realize that you weren't listening to my voice because

2087
07:49:45.479 --> 07:49:57.040
your mind started to imagine something different, maybe started to

2088
07:49:59.240 --> 07:50:10.439
almost move into some kind of a dreamy state, And

2089
07:50:10.479 --> 07:50:17.080
then you become aware of my voice again. And even

2090
07:50:17.200 --> 07:50:23.959
though you may want to focus on my voice, you

2091
07:50:24.080 --> 07:50:32.040
may also wish to allow your mind to just drift

2092
07:50:35.200 --> 07:50:52.439
naturally into that space of comfort and safety. As you

2093
07:50:52.520 --> 07:51:09.680
feel more comfort spreading through your body like a warm

2094
07:51:09.799 --> 07:51:26.639
blanket covering you gently, keeping your body at just the

2095
07:51:26.759 --> 07:51:43.919
perfect temperature. And even if you can hear background sounds,

2096
07:51:49.439 --> 07:52:01.799
they just don't seem to matter anymore. There's that sense

2097
07:52:01.919 --> 07:52:18.279
of peace spreads through your mind like a gentle breeze,

2098
07:52:21.319 --> 07:52:34.000
yet strong enough to blow away all negativity, strong enough

2099
07:52:34.080 --> 07:52:47.400
to remove from your mind any anxiety or stress that

2100
07:52:47.680 --> 07:53:01.919
was there before, and blow away any other thought or

2101
07:53:02.200 --> 07:53:23.680
feelings that just don't fit with the sense relaxation, that

2102
07:53:28.759 --> 07:53:54.159
is feeling your body ended your mind. Unless you focus

2103
07:53:54.400 --> 07:54:02.080
on your mind and countdown from ten down to one,

2104
07:54:02.400 --> 07:54:12.759
and with each number you hear, your mind will become

2105
07:54:18.799 --> 07:54:39.159
slightly more relaxed, just just slightly, from ten down to nine,

2106
07:54:39.919 --> 07:54:46.959
just a slight movement, from nine down to eight, just

2107
07:54:47.000 --> 07:55:04.919
another small change in how you feel. Eight down to seven.

2108
07:55:06.840 --> 07:55:12.319
That feeling is a gap, almost like a gap that

2109
07:55:12.639 --> 07:55:22.319
starts to get wider, the gap between those feelings that

2110
07:55:22.479 --> 07:55:29.560
you used to have in your mind compared to the

2111
07:55:29.599 --> 07:55:37.159
feelings you have there growing now, feelings of comfort and

2112
07:55:37.360 --> 07:55:49.080
security and confidence, and the gap becomes wider. Eight down

2113
07:55:49.159 --> 07:55:56.000
to seven, seven down to six, And when you get

2114
07:55:56.040 --> 07:56:03.119
to five, the mind was start to have a certain

2115
07:56:04.479 --> 07:56:16.080
physical sensation, most like there's a magnet outside of your

2116
07:56:16.159 --> 07:56:23.000
head sucking the tension and the stress and any remaining

2117
07:56:24.080 --> 07:56:30.479
feelings that you don't want sucking them out through your skull,

2118
07:56:36.240 --> 07:56:41.439
and in down to four you can start to really

2119
07:56:41.959 --> 07:56:54.959
experience that sense of not just emptiness, but space, a

2120
07:56:55.119 --> 07:57:04.040
place full of fresh air, the place where you can stretch.

2121
07:57:07.400 --> 07:57:10.080
It's almost as if as you go down to four

2122
07:57:10.799 --> 07:57:19.680
and three, your mind is expanding with this sense of

2123
07:57:20.319 --> 07:57:32.560
peace and tranquility growing as it moves down to When

2124
07:57:32.560 --> 07:57:42.000
you get to one, your mind just feels exactly how

2125
07:57:42.080 --> 07:58:00.799
you want to feel. It's almost a perfect feeling, maybe

2126
07:58:01.080 --> 07:58:10.439
the sensation that you'd like to keep a place that's safe,

2127
07:58:11.400 --> 07:58:31.680
where nothing can affect you at all, and you can

2128
07:58:31.880 --> 07:58:40.840
stay in that that space of comfort and confidence, confident

2129
07:58:41.000 --> 07:58:47.479
in your own ability to create this space and this

2130
07:58:48.799 --> 07:58:55.200
feeling of comfort within your own mind just by counting

2131
07:58:56.279 --> 07:59:05.200
ten down to one. And this is something that you

2132
07:59:05.240 --> 07:59:14.319
can do yourself when you're on your own, the time

2133
07:59:14.439 --> 07:59:18.040
when you can maybe sit down, maybe just for a

2134
07:59:18.040 --> 07:59:31.240
few minutes, close your eyes, just count slowly from ten

2135
07:59:34.119 --> 07:59:46.680
down to one and reexperience these feelings in your mind.

2136
07:59:51.919 --> 07:59:56.279
And when you feel that way in your mind, your

2137
07:59:56.319 --> 08:00:10.400
body copy is your mind, and the feeling is spread

2138
08:00:10.639 --> 08:00:17.840
through your spine and your nervous system into every part

2139
08:00:18.159 --> 08:00:29.959
of your body, travels through your blood stream, healing and

2140
08:00:30.119 --> 08:00:50.799
relaxing every particle of your existence. Now we can we

2141
08:00:50.880 --> 08:00:58.799
can practice this a few times before the end of

2142
08:00:58.840 --> 08:01:03.680
the recording, and then you can practice on your own.

2143
08:01:05.720 --> 08:01:15.479
And each time you count from ten about one, the

2144
08:01:15.639 --> 08:01:27.639
feelings of comforts, calmness, and deep deep relaxation becomes stronger

2145
08:01:29.000 --> 08:01:43.279
and deeper feeling your mind and your brain. With these

2146
08:01:44.400 --> 08:01:55.240
positive chemicals, the spread throughout your body, relaxing you so quickly,

2147
08:01:57.279 --> 08:02:07.959
relaxing your whole body and mind so very very easily,

2148
08:02:09.759 --> 08:02:22.360
just by counting from ten down to one. So we're

2149
08:02:22.400 --> 08:02:25.319
going to do it now. I'm going to count from

2150
08:02:25.439 --> 08:02:29.799
ten down to one. I'd like you to repeat the

2151
08:02:29.919 --> 08:02:36.799
number after me. So when I say ten, you can

2152
08:02:36.880 --> 08:02:39.759
just repeat to yourself.

2153
08:02:41.000 --> 08:02:41.319
Ten.

2154
08:02:46.840 --> 08:02:56.240
Just notice, be aware of how you feel in your

2155
08:02:56.360 --> 08:03:05.880
mind and your body. Then when I say nine, you

2156
08:03:05.959 --> 08:03:21.439
can repeat to yourself nine a game, noticing the increase

2157
08:03:21.720 --> 08:03:30.000
in comfort and calmness in your mind and in your body,

2158
08:03:35.959 --> 08:03:45.439
the same when I say eight, when I say seven, six,

2159
08:03:47.919 --> 08:04:02.599
when I say five, four, when I say three, two,

2160
08:04:06.639 --> 08:04:11.599
and lastly you want to say one, you can repeat

2161
08:04:11.880 --> 08:04:23.759
that number now of course, when you do this on

2162
08:04:23.799 --> 08:04:29.840
your own without listening to me, you can say the

2163
08:04:29.959 --> 08:04:39.520
numbers or whatever speed that you feel is necessary for you,

2164
08:04:41.040 --> 08:04:46.000
so you can adapt. So if you feel you want

2165
08:04:46.040 --> 08:04:52.919
to say the numbers ten down to one faster than

2166
08:04:52.959 --> 08:04:57.240
I do, then you go ahead and do that. Or

2167
08:04:57.279 --> 08:05:01.279
if you feel when you do it yourself that you'd

2168
08:05:01.439 --> 08:05:10.200
like to have more space between the numbers, maybe take

2169
08:05:10.279 --> 08:05:16.919
a lot longer to get from ten all the way

2170
08:05:16.959 --> 08:05:34.639
down to one, that's your choice also to do. So

2171
08:05:34.680 --> 08:05:43.080
I'm going to count from ten down to one, and

2172
08:05:43.200 --> 08:05:46.520
when I get to one, that will be the end

2173
08:05:47.080 --> 08:05:52.759
of this recording, unless, of course, you're listening with music,

2174
08:05:53.959 --> 08:10:35.560
and the music will continue s nine eight seven twenty

2175
08:10:39.720 --> 08:11:26.159
ninety eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven ten

2176
08:11:30.880 --> 08:12:21.279
nine eight seven, six, five, four three two one. Now

2177
08:12:21.319 --> 08:12:31.959
open your eyes, noticing how you physically feel having counted

2178
08:12:32.000 --> 08:12:39.759
down from twenty to one, allowing stress and tension to

2179
08:12:39.959 --> 08:12:44.400
leave through your fingertips and your toes. And as you

2180
08:12:44.520 --> 08:12:50.000
focus on your fingertips, maybe they feel a little bit tingly,

2181
08:12:52.279 --> 08:12:56.840
which is I suppose quite an understanding considering the tension

2182
08:12:57.240 --> 08:13:07.680
has been exiting your body through fingertips. So now I'm

2183
08:13:07.680 --> 08:13:10.400
going to count from twenty down to one again. This

2184
08:13:10.599 --> 08:13:19.520
time you got to feel relief of tension and stress

2185
08:13:20.799 --> 08:13:30.520
an anxiety that you may have leaving through your stomach.

2186
08:13:33.119 --> 08:13:36.880
Just leaving through your stomach, almost as if it's just

2187
08:13:37.880 --> 08:13:45.000
releasing the whole of your stomach will enable to just

2188
08:13:45.080 --> 08:13:49.319
above your chest or below your chest, rather so surrounding

2189
08:13:49.400 --> 08:13:54.599
your belly button area, the whole area. You can feel

2190
08:13:54.759 --> 08:13:59.919
the tension of your body wherever it's left. Just release

2191
08:14:01.319 --> 08:14:04.639
from the area, and you may notice that your stomach

2192
08:14:04.720 --> 08:14:12.000
will become very relaxed as I countdown from twenty down

2193
08:14:12.040 --> 08:15:34.439
to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2194
08:15:38.560 --> 08:15:55.360
three two. What then you can open your eyes again,

2195
08:15:55.400 --> 08:15:58.119
if you choose, then you can just keep them closed

2196
08:15:58.799 --> 08:16:04.520
because it feels redact. Just notice how your stomach fels.

2197
08:16:05.959 --> 08:16:09.560
I notice as your focus. Just do a little scan

2198
08:16:09.840 --> 08:16:16.400
of your body. Just notice how your body feels, focusing

2199
08:16:19.119 --> 08:16:26.319
on upper body, in your back, chest, stomach, legs, arms, hands, feet,

2200
08:16:29.319 --> 08:16:36.279
Just noticing, and you know you may start to feel

2201
08:16:38.759 --> 08:16:42.560
more of a sense of tiredness, which may be the

2202
08:16:42.639 --> 08:16:48.720
reason you're listening to this according because you would like

2203
08:16:48.919 --> 08:17:02.639
to let go completely of everything and dread into a nice, natural, calm,

2204
08:17:02.919 --> 08:17:18.639
relaxing sleep. So now we're going to focus on your forehead,

2205
08:17:22.040 --> 08:17:24.840
and if you choose, you can incorporate your eyes in

2206
08:17:24.959 --> 08:17:29.680
this focus as well. And your forehead and your eyes.

2207
08:17:31.680 --> 08:17:36.119
It's that whole area basically, almost as if you were

2208
08:17:36.159 --> 08:17:40.159
wearing a mask, you know, like a I don't know,

2209
08:17:40.200 --> 08:17:46.759
a Batman mask or something, or I'm trying to zorrow

2210
08:17:46.959 --> 08:17:49.000
or something, you know, the kind of mask that covers

2211
08:17:49.000 --> 08:17:52.080
your eyes but also covers quite a lot of the forehead.

2212
08:17:55.759 --> 08:17:58.840
I'm focusing on that area because that's the area that

2213
08:17:58.840 --> 08:18:03.000
we're now going to release tension and stress from your

2214
08:18:03.080 --> 08:18:09.080
mind and your brain. From your mind and any tension

2215
08:18:09.159 --> 08:18:12.880
that you may have remaining in your face, in your

2216
08:18:12.919 --> 08:18:19.479
neck and your jaw, your eyes, your forehead, or your scalp.

2217
08:18:21.080 --> 08:18:26.439
So basically any tension within your head area, including your

2218
08:18:26.520 --> 08:18:33.520
mind and your brain, and that's going to be released

2219
08:18:35.080 --> 08:18:41.720
through your forehead and your eyes. As I count down

2220
08:18:41.759 --> 08:20:03.240
again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,

2221
08:20:07.319 --> 08:20:40.439
five or three jo what medicine and she scan your

2222
08:20:40.560 --> 08:20:47.959
face with jaw, your eyes, the cheap bones, your ears,

2223
08:20:49.599 --> 08:20:56.720
your forehead, your scalp, your neck, the back of your neck,

2224
08:20:56.959 --> 08:21:00.279
in the front of your neck, the science of your

2225
08:21:00.360 --> 08:21:10.959
neck and her throat h noticing being aware of the

2226
08:21:11.119 --> 08:21:22.400
comfort increased in the relaxation, not just in your head

2227
08:21:22.439 --> 08:21:27.439
and neck and mind, also the rest of your body.

2228
08:21:32.720 --> 08:21:38.680
Just notice how loose and calm you feel, and how

2229
08:21:38.799 --> 08:21:52.919
easily it is to just let go completely, let go completely,

2230
08:22:00.560 --> 08:22:12.560
how easily. So I'm gonna do vows. I wanted to

2231
08:22:12.680 --> 08:22:20.360
focus on the top of your head, and we're going

2232
08:22:20.439 --> 08:22:29.279
to allow every last piece of tension or stress that

2233
08:22:29.479 --> 08:22:35.520
might be lingering or hiding in your body or mind

2234
08:22:36.240 --> 08:22:37.240
my head.

2235
08:22:38.279 --> 08:22:38.759
To just.

2236
08:22:40.400 --> 08:22:46.119
Be sucked out at the top of your head and

2237
08:22:46.279 --> 08:22:57.720
released into the air, sucked out into the clouds. Imagine

2238
08:22:57.720 --> 08:23:03.080
to people loud above your head, almost like a whirlpool,

2239
08:23:03.880 --> 08:23:08.799
and this can suck that tension o the top of

2240
08:23:08.840 --> 08:23:13.200
your head and just take away.

2241
08:23:14.759 --> 08:23:15.360
The good.

2242
08:23:18.360 --> 08:23:22.159
Your focus. Imagine an opening on the top of your

2243
08:23:22.200 --> 08:23:28.799
head with a tension and stress and any remaining issues

2244
08:23:28.959 --> 08:23:32.759
maybe worries of concerns that have no use to you.

2245
08:23:32.919 --> 08:23:36.720
Now you can all be sucked down at the top

2246
08:23:36.759 --> 08:23:43.200
of your head. I've taken away. As I count down

2247
08:23:43.279 --> 08:24:12.560
again from twenty down to one now twenty nineteen, eighteen, seventeen,

2248
08:24:17.840 --> 08:25:45.400
sixty fifty fourteen, thirteen, twelve, even, ten, nine, eight, seven, six, five, four, three,

2249
08:25:48.520 --> 08:26:14.479
one three, I'm noticing how you feel, how relaxed and

2250
08:26:14.799 --> 08:26:29.119
calm you physically and mentally feel right now, how peaceful

2251
08:26:31.319 --> 08:26:38.159
your mind feels. It feels so nice to just let go,

2252
08:26:40.319 --> 08:26:49.639
to give yourself some space to breathe easily, to think calmly,

2253
08:26:54.439 --> 08:26:59.319
and just to take a break from all that pointless

2254
08:26:59.479 --> 08:27:05.319
worry concerns about things that you don't need to think

2255
08:27:05.360 --> 08:27:16.360
about right now, because this is your time to let go.

2256
08:27:17.560 --> 08:27:27.360
This is your space to enjoy feeling deeply relaxed, peaceful

2257
08:27:27.479 --> 08:27:34.880
in your mind, relaxed in your body. They can feel

2258
08:27:35.319 --> 08:27:46.000
so good, so nice to just not have to do anything,

2259
08:27:47.439 --> 08:27:56.439
to be able to really enjoy that serenity that comes

2260
08:27:57.880 --> 08:28:11.279
with letting go completely, that peacefulness that comes with being

2261
08:28:11.639 --> 08:28:22.959
in this peaceful space. And you can keep this sense

2262
08:28:23.119 --> 08:28:35.000
of calmness for as long as you choose, if you

2263
08:28:35.240 --> 08:28:43.319
choose to drift off into deep, healing natural sleep, then

2264
08:28:43.400 --> 08:28:54.759
you can do that. It's completely up to you, and

2265
08:28:55.000 --> 08:28:59.520
you can keep this feeling of calmness physically and in

2266
08:28:59.639 --> 08:29:05.520
your mind, and as long as you choose to feel

2267
08:29:05.680 --> 08:29:21.240
completely relaxed, completely relaxed. And I'd like you to make

2268
08:29:21.360 --> 08:29:34.959
up your mind that you're going to relax, and I

2269
08:29:35.040 --> 08:29:38.319
want to explore that with you. What it feels like

2270
08:29:38.520 --> 08:29:46.840
when you actually decide that you're going to relax, not

2271
08:29:47.080 --> 08:29:54.279
forcing yourself, but giving yourself that. Yes, it is a command, really,

2272
08:29:54.360 --> 08:30:01.319
isn't it. When you're telling yourself relax in a gentle

2273
08:30:01.400 --> 08:30:08.439
but firm way that only you can really tell yourself

2274
08:30:08.880 --> 08:30:11.759
in that way. You can't really have someone else saying

2275
08:30:11.759 --> 08:30:17.880
to you, now it relax, relax, you know, and it

2276
08:30:18.000 --> 08:30:20.360
needs to be gentle, but you can't. Someone else can't

2277
08:30:20.439 --> 08:30:29.560
really have the same the same kind of influence or

2278
08:30:29.799 --> 08:30:38.000
power that you have over your own physicality over how

2279
08:30:38.159 --> 08:30:48.360
you feel, because when you say it to yourself, it

2280
08:30:48.560 --> 08:30:56.439
means more. It's personal, and your brain and your unconscious

2281
08:30:56.599 --> 08:31:02.759
mind and your body listens to what you say. So,

2282
08:31:03.040 --> 08:31:06.840
for example, we'll test it out and do a little test,

2283
08:31:06.959 --> 08:31:10.639
a few little tests along the way and you can

2284
08:31:10.680 --> 08:31:16.959
get more of an idea of the force, a positive

2285
08:31:17.159 --> 08:31:23.599
force that you can have in creating a sense of

2286
08:31:23.840 --> 08:31:28.880
comfort and relaxation in your body and your mind quite

2287
08:31:28.959 --> 08:31:41.720
quickly just by you telling yourself to relax. So I'm

2288
08:31:41.720 --> 08:31:48.919
going to start by let's focus on your hands. Focus

2289
08:31:48.959 --> 08:31:51.639
on your hands, and just tell your hands to relax,

2290
08:31:52.599 --> 08:31:57.599
and just say relax. As you focus on your hands,

2291
08:31:59.720 --> 08:32:04.080
you can could say my hands are relaxed, or I

2292
08:32:04.119 --> 08:32:08.200
want my hands to relax. But I think if you

2293
08:32:08.240 --> 08:32:15.119
actually do it directly by focusing and imagining that your

2294
08:32:15.200 --> 08:32:18.919
hands can hear what you're saying, you know, like they've

2295
08:32:18.919 --> 08:32:24.639
got little ears, which is a little weird. So talking

2296
08:32:24.720 --> 08:32:41.360
to your hands and just say relax, medicine. Now your

2297
08:32:41.400 --> 08:32:57.080
hands start to relax. Now focus on your eyes and

2298
08:32:57.200 --> 08:33:02.400
tell your eyes to relax, saying the same word relax.

2299
08:33:03.840 --> 08:33:10.400
And find the right tone for you. You know, I

2300
08:33:10.520 --> 08:33:20.200
might say relax, but you you might say relax or relax.

2301
08:33:20.720 --> 08:33:24.840
You know, you might say it differently to yourself, and

2302
08:33:25.880 --> 08:33:31.919
that's important for you to gauge what feels right for you.

2303
08:33:33.759 --> 08:33:38.720
To just tell your eyes to relax whilst focusing on

2304
08:33:38.759 --> 08:33:43.959
your eyes, your eyelids the muscles around your eyes, your eyebrows,

2305
08:33:44.400 --> 08:34:20.000
and just tell your eyes directly relax now. Now I

2306
08:34:20.119 --> 08:34:30.479
just did that myself, and sometimes you may feel that

2307
08:34:30.560 --> 08:34:35.560
you need a bit more time or the different parts

2308
08:34:35.599 --> 08:34:39.560
to relax, you know, because I start talking again and

2309
08:34:39.639 --> 08:34:44.439
maybe that part hasn't relaxed fully. But what will happen

2310
08:34:44.599 --> 08:34:47.439
is that we'll just continue to relax even though I'm talking.

2311
08:34:49.000 --> 08:34:54.799
And that's happened with my eyes. Something else I noticed

2312
08:34:54.919 --> 08:34:59.639
is when I started focusing on my eyes, that actually

2313
08:35:00.319 --> 08:35:03.200
almost became They got worse before they got better in

2314
08:35:03.240 --> 08:35:07.119
a way. So I felt a degree of tension growing

2315
08:35:07.159 --> 08:35:12.880
in my eyes and then disappearing. So I think what

2316
08:35:13.040 --> 08:35:17.840
that was really was just me becoming more aware of

2317
08:35:17.919 --> 08:35:23.200
the tension that was already there that I wasn't. I

2318
08:35:23.279 --> 08:35:28.520
wasn't focused on it before, so I wasn't really acknowledging

2319
08:35:28.560 --> 08:35:45.599
it or really conscious to those feelings. Yeah, my eyes

2320
08:35:45.919 --> 08:35:49.520
still continuing to relax, as well as my hands. Actually,

2321
08:35:52.919 --> 08:35:58.360
my hands had got a certain kind of energy, like

2322
08:35:58.560 --> 08:36:03.880
not buzzing, but can kind of fuel a degree of

2323
08:36:04.080 --> 08:36:09.919
energy in my hands. Maybe that's where the tension is

2324
08:36:09.959 --> 08:36:22.000
being released. Maybe that's causing that The next part I

2325
08:36:22.040 --> 08:36:24.119
think we should focus on the back of the neck.

2326
08:36:24.759 --> 08:36:29.959
That's a part which quite often, well for me, holds tension.

2327
08:36:30.000 --> 08:36:32.639
I don't know about it for yourself, but I think

2328
08:36:32.680 --> 08:36:39.279
it's quite a standard place where tension is sometimes held. So,

2329
08:36:41.360 --> 08:36:44.520
and I'm doing exactly what you're doing as you do

2330
08:36:44.599 --> 08:36:48.200
it as well, so I'm telling my body parts to

2331
08:36:48.279 --> 08:36:51.240
relax as well. So if you tell your neck at

2332
08:36:51.240 --> 08:36:53.840
the back of your neck, focus on the back of

2333
08:36:53.840 --> 08:37:01.080
your neck and just say relax your own words, in

2334
08:37:01.159 --> 08:37:04.439
your own tone, in your own voice. You can say

2335
08:37:04.479 --> 08:37:08.319
out loud, or you can just say it to yourself internally,

2336
08:37:09.240 --> 08:37:13.799
but you're focusing and you're saying it literally to the

2337
08:37:13.840 --> 08:37:16.599
back of your neck, as if the back of your

2338
08:37:16.639 --> 08:37:23.639
neck can actually hear what you're saying. So do that now,

2339
08:37:23.840 --> 08:37:26.919
just say it, relax to the back of your neck,

2340
08:37:28.040 --> 08:38:09.319
and I'll do the same. Now. What I noticed, and

2341
08:38:09.720 --> 08:38:14.479
you may have had similar thing is even though I

2342
08:38:14.520 --> 08:38:22.799
was focusing on the back of my neck, other parts

2343
08:38:22.840 --> 08:38:28.680
started to I don't know, show themselves to me or

2344
08:38:29.319 --> 08:38:31.720
maybe because they want to be relaxed as well. But

2345
08:38:32.439 --> 08:38:36.479
I started noticing the feelings in my shoulders at tension

2346
08:38:36.560 --> 08:38:42.200
in my shoulders and in my upper back. Whether that

2347
08:38:42.319 --> 08:38:47.680
was because my back of my neck was saying, well,

2348
08:38:47.680 --> 08:38:52.680
I'm pretty much okay. It's the other parts that need attention,

2349
08:38:59.040 --> 08:39:01.240
but my low my our back of my neck is

2350
08:39:01.279 --> 08:39:05.400
still relaxing. But I just became more aware of other

2351
08:39:05.560 --> 08:39:13.319
parts that needed attention. Now, this might happen, and it's not.

2352
08:39:14.880 --> 08:39:17.599
It doesn't mean that it's going wrong. It just means

2353
08:39:18.240 --> 08:39:24.319
you're being notified of more places that also want to

2354
08:39:24.360 --> 08:39:31.479
feel relaxed. So I'm going to focus on my upper back.

2355
08:39:32.759 --> 08:39:33.680
So you can do the.

2356
08:39:33.680 --> 08:39:39.880
Same, even if you don't have any feelings of tension

2357
08:39:40.240 --> 08:39:45.080
that obvious in your upper back. You just focus on

2358
08:39:45.119 --> 08:39:50.560
your back and the whole area from the shoulder blades

2359
08:39:50.720 --> 08:39:55.319
down to the middle of your back and the spine.

2360
08:39:56.799 --> 08:40:04.880
And with me, it's more the shoulder blades. Yeah, that's

2361
08:40:04.959 --> 08:40:12.000
the parts they're really sort of giving me the world

2362
08:40:13.799 --> 08:40:15.840
that it needs to relax in. The soul's going to

2363
08:40:15.880 --> 08:40:19.720
ask that part to relax, and you can do the same. Now,

2364
08:40:30.919 --> 08:40:46.840
relax out the bank. There's something strange happened there, And

2365
08:40:47.000 --> 08:40:53.840
this often happens. I've been doing this for over sixteen

2366
08:40:53.919 --> 08:41:02.240
years or something, and often I'm once surprised, amaze, really bad.

2367
08:41:04.240 --> 08:41:08.560
There can be a feeling. So when I was focusing

2368
08:41:08.639 --> 08:41:11.560
on the back of my neck, my upper back was

2369
08:41:12.400 --> 08:41:16.599
starting to feel quite stressed and in need of attention.

2370
08:41:19.040 --> 08:41:22.159
As soon as I started talking to you about my

2371
08:41:22.279 --> 08:41:27.439
upper back and talking about, you know, getting ready to

2372
08:41:27.520 --> 08:41:32.319
ask the upper back to relax, why the back already

2373
08:41:32.400 --> 08:41:38.240
started to relax. It's almost as if it doesn't need

2374
08:41:38.279 --> 08:41:48.319
to hear the words, just needs attention, just needs to

2375
08:41:48.360 --> 08:42:00.840
be noticed. And that is something that often has in

2376
08:42:01.680 --> 08:42:08.639
this type of situation is when you start to relax

2377
08:42:10.159 --> 08:42:13.439
a couple of parts of your body, as we've done

2378
08:42:13.560 --> 08:42:20.000
with our hands, the eyes and the eyelids, and now

2379
08:42:21.080 --> 08:42:28.759
back of the neck, top of the back of the back,

2380
08:42:30.119 --> 08:42:34.119
the rest of the body seems to just take notice

2381
08:42:36.840 --> 08:42:45.119
and decide in its own way to start relaxing. Other

2382
08:42:45.240 --> 08:42:55.159
parts of your body start to just become looser. I

2383
08:42:55.200 --> 08:42:57.919
suppose it's kind of like a bit of an avalanche,

2384
08:42:58.040 --> 08:43:03.159
you know, little ball starts rolling and before you know it,

2385
08:43:03.240 --> 08:43:06.520
the whole of your body is completely relaxed and can't

2386
08:43:15.639 --> 08:43:23.279
And if you focus on your face, you focus on

2387
08:43:23.319 --> 08:43:32.000
your eyes, your eyelids, your eyebrowns, and the muscles around

2388
08:43:32.040 --> 08:43:41.599
your eyes. Maybe you start to notice that your forehead

2389
08:43:41.919 --> 08:43:46.560
is more relaxed than it was. Maybe your face is

2390
08:43:46.639 --> 08:43:53.400
more relaxed. I would say my entire face is a

2391
08:43:53.439 --> 08:44:06.759
lot more relaxed than it was. So you're going to

2392
08:44:06.840 --> 08:44:14.560
focus now on your shoulders again, just like before. Just

2393
08:44:14.680 --> 08:44:17.840
tell your shoulders. I mean, you can't do them in

2394
08:44:17.919 --> 08:44:20.759
the digity. You can do the right shoulder and your shoulder.

2395
08:44:22.279 --> 08:44:26.240
I just can't do both at the same time. I

2396
08:44:26.479 --> 08:44:29.759
just tell your shoulders as you focus on them in

2397
08:44:29.799 --> 08:44:35.680
your mind, focus on how if you feel. Maybe you

2398
08:44:35.759 --> 08:44:42.439
can see them in your mind's eye. Just tell your

2399
08:44:42.479 --> 08:45:37.119
shoulders to relax as nice as they relax. But I

2400
08:45:37.200 --> 08:45:45.439
do notice, I mean, especially with my back, is the

2401
08:45:45.439 --> 08:45:51.319
connection between the different parts the back, the shoulders, the

2402
08:45:51.520 --> 08:46:01.279
neck being a connected and being such a a large

2403
08:46:01.360 --> 08:46:07.439
part of your body, it's almost hard to separate them

2404
08:46:07.479 --> 08:46:15.279
from each other. And my lower back is starting to

2405
08:46:15.319 --> 08:46:26.599
relax on the son Maybe I'm going too slow, and

2406
08:46:26.680 --> 08:46:30.080
that could be an issue because we all go at

2407
08:46:30.119 --> 08:46:36.479
different speeds. And the idea of the beginning of this

2408
08:46:36.720 --> 08:46:39.479
recording was for you to be able to just say

2409
08:46:39.520 --> 08:46:55.919
to yourself, relax without focusing on any particular part of

2410
08:46:55.959 --> 08:47:02.279
your body. Because when you know that tearing your hands

2411
08:47:04.400 --> 08:47:16.439
to relax, your hands relax, You tell your eyelids and

2412
08:47:16.560 --> 08:47:23.080
your eyes, the muscles around your eyes and your eyebrows

2413
08:47:23.919 --> 08:47:36.840
to relax, that they relax. You tell the back of

2414
08:47:36.919 --> 08:47:56.159
your neck to relax, and it relaxes. You tell your

2415
08:47:56.279 --> 08:48:26.360
upper back to relax and the reaxes. Theoria shoulders to

2416
08:48:26.479 --> 08:49:03.880
relax and they relax. And you told your hands to relax.

2417
08:49:04.639 --> 08:49:15.959
They relaxed, and they continued to relax. And you told

2418
08:49:16.000 --> 08:49:24.159
your eyelids, the muscles around your eyes, your eyebrows to relax.

2419
08:49:26.159 --> 08:49:41.040
They relaxed and continued to relax. And you told at

2420
08:49:41.040 --> 08:49:44.319
the back of your neck, focus on the back of

2421
08:49:44.360 --> 08:49:57.360
your neck and told her to relax. They relaxed and

2422
08:49:57.560 --> 08:50:14.880
continued relax. And you told your alco back to relax,

2423
08:50:16.840 --> 08:50:31.840
be relaxed and continued to relax. That's with your shoulders.

2424
08:50:34.240 --> 08:50:41.400
You told your shoulders to relax. In your shoulders relaxed.

2425
08:50:41.319 --> 08:50:44.040
And continued.

2426
08:50:48.080 --> 08:51:02.360
To relax. And it's not just that, it's but the

2427
08:51:02.439 --> 08:51:08.439
rest of your body has also been listening, and no

2428
08:51:08.680 --> 08:51:15.599
relaxation has been spreading. So from your eyes, the relaxation

2429
08:51:15.959 --> 08:51:22.919
spread to your forehead, around your face into your skin,

2430
08:51:24.080 --> 08:51:36.680
into your jaw, into the front and sides of your neck,

2431
08:51:38.240 --> 08:51:48.360
all the way down your chest and stomach, your relaxed

2432
08:51:48.520 --> 08:51:55.959
hands and shoulders and meat up through your arms, relaxing

2433
08:51:57.919 --> 08:52:07.400
the full arms, your upper arms with elbows, wrists, letting

2434
08:52:07.520 --> 08:52:24.279
go the lower bag, the hips, but exploying and just

2435
08:52:24.639 --> 08:52:33.439
start to relax and continuing in comfort, spreading through your

2436
08:52:33.560 --> 08:52:47.639
legs all the way down to your ankles, the tops

2437
08:52:47.639 --> 08:52:50.720
of your feet, the side.

2438
08:52:50.400 --> 08:52:53.360
Of your feet, and the.

2439
08:52:53.200 --> 08:53:08.479
Bottoms of your feet, relaxing into your toes. Each tone

2440
08:53:08.720 --> 08:53:33.159
relaxing because please, and if your body relaxes more, your

2441
08:53:33.279 --> 08:53:59.439
mind becomes slower, more peaceful, to the point where if

2442
08:53:59.680 --> 08:54:11.400
you choose to all the same, it can easily do

2443
08:54:11.479 --> 08:54:27.319
that easy to doing because there's nothing going on in

2444
08:54:27.360 --> 08:54:48.319
your life to praise is peaceful. Your body continues drives

2445
08:55:12.319 --> 08:55:20.040
with that connection between your body relaxing. The word you

2446
08:55:20.159 --> 08:55:33.919
say to yourself, relax means that you don't need to

2447
08:55:34.080 --> 08:55:39.520
focus on just one part. You can just focus on

2448
08:55:41.520 --> 08:55:53.279
your entire body. Saying the powerful word.

2449
08:55:55.880 --> 08:56:06.919
Relates and there's.

2450
08:56:08.759 --> 08:56:27.360
Dose familiar sensations of comfort spreading throughout your body. Who

2451
08:56:27.639 --> 08:56:38.599
sing and calming and healing, every power to your body

2452
08:56:41.560 --> 08:56:44.639
heathing more.

2453
08:56:47.279 --> 08:56:48.080
Relaxed.

2454
08:57:03.119 --> 08:57:06.360
All you need to do from now on is just

2455
08:57:08.200 --> 08:57:27.360
tell yourself what eating completely.

2456
08:57:28.319 --> 08:57:42.439
Cow So.

2457
08:57:47.159 --> 08:58:49.720
Starting now with number twenty nineteen seventeen sixteen fift.

2458
08:59:12.040 --> 09:00:28.360
Foot attatatatatata.

2459
09:00:17.840 --> 09:04:42.400
Well, k.

2460
09:05:00.080 --> 09:05:23.360
Psssss s.

2461
09:06:03.279 --> 09:09:49.319
S say.

2462
09:10:00.279 --> 09:11:56.199
Attatatatatatatatatatatatatas one two caps down ten to one, ten.

2463
09:11:57.919 --> 09:12:06.040
No eight seven six.

2464
09:12:08.000 --> 09:12:11.239
Five four.

2465
09:12:13.800 --> 09:12:18.959
Three two.

2466
09:12:19.839 --> 09:12:25.919
One.

2467
09:12:27.120 --> 09:12:30.040
And maybe that was a bit too quick in order

2468
09:12:30.080 --> 09:12:34.040
to relax. Maybe it's a bit too fast for you

2469
09:12:34.319 --> 09:12:44.080
to notice the calming of your body, maybe even a

2470
09:12:44.080 --> 09:12:47.599
little bit of pressure there. Like you'll count it down

2471
09:12:47.720 --> 09:12:50.720
from ten to one. What do you expect me to do? Man,

2472
09:12:51.599 --> 09:12:56.199
expect me to stick with floppy just because you're counting down.

2473
09:13:01.879 --> 09:13:06.000
You try it again, but this time I go this lower.

2474
09:13:08.080 --> 09:13:12.959
It's time and you focus on the whole of your

2475
09:13:12.959 --> 09:13:21.400
body before we focus on your legs. Just notice how

2476
09:13:21.440 --> 09:13:35.559
your body does start to feel more relaxed with every

2477
09:13:35.680 --> 09:14:08.800
number that I count down ten nine at eight, seven, six,

2478
09:14:17.199 --> 09:14:49.440
five four three t.

2479
09:15:10.480 --> 09:15:16.440
One.

2480
09:15:22.080 --> 09:15:27.800
You just notice how how you feel, generally, how your

2481
09:15:27.800 --> 09:15:42.239
body feels. It's not necessarily even about yeah, counting down

2482
09:15:42.480 --> 09:15:49.239
from ten to one, it's that space that you have,

2483
09:15:50.360 --> 09:16:13.959
that space between being active physically or mentally, just sitting

2484
09:16:14.199 --> 09:16:19.120
or lying down, just being there, not doing anything, not

2485
09:16:19.319 --> 09:16:25.599
saying anything, or in deeding to think about anything. So

2486
09:16:26.279 --> 09:16:29.319
it opens up a space, you know, a bit of

2487
09:16:29.319 --> 09:16:40.319
a space, the gap. And the more I camped down

2488
09:16:40.360 --> 09:16:47.680
for the tent to work, the bigger that gap becomes.

2489
09:16:47.720 --> 09:16:54.120
So there's that gap of calmness, of comfort and relaxation.

2490
09:17:00.080 --> 09:17:12.440
It's a nice feeling, and it moves those stresses or

2491
09:17:12.919 --> 09:17:27.279
discomforts physically or emotionally, moves them away. Allows you.

2492
09:17:29.480 --> 09:17:30.080
To just.

2493
09:17:33.000 --> 09:17:39.440
Slow down. Someone to count again from ten down to

2494
09:17:39.559 --> 09:17:49.639
one and notice that gap widening, the gap and LEAs

2495
09:17:49.680 --> 09:17:55.839
it widens, it's almost like the stress and attention falls

2496
09:17:56.040 --> 09:18:14.440
into the gap. It gives you that distance and space.

2497
09:18:16.800 --> 09:20:11.360
Now ten nine, eight, seven, six, five four three, What

2498
09:20:23.120 --> 09:20:27.639
and how did you work? What do you feel.

2499
09:20:29.440 --> 09:20:42.319
Now?

2500
09:20:42.360 --> 09:20:54.199
Can you notice that? Do you feel in calmer? Are

2501
09:20:54.279 --> 09:21:23.160
you feeling more relaxed? As we now focus on your legs,

2502
09:21:24.680 --> 09:21:45.080
just your legs. You're just gonna start with focusing on

2503
09:21:45.599 --> 09:22:04.760
your thighs. Of course, it's not the most exciting thing

2504
09:22:04.879 --> 09:22:11.440
to be doing because I'm sure like most of your

2505
09:22:11.480 --> 09:22:23.919
body is not not going on right now, just focusing

2506
09:22:24.559 --> 09:22:30.360
on the hole of your thighs, the tops of your thighs,

2507
09:22:30.959 --> 09:22:36.639
the sides of your thighs, the bottoms of your thighs,

2508
09:22:37.800 --> 09:22:43.400
the outer thighs and inner thighs. Basically the hole of

2509
09:22:43.400 --> 09:22:51.279
your fire that leads into your hip and it goes

2510
09:22:52.279 --> 09:23:02.400
down to your knee joints. Now, this is a big area.

2511
09:23:06.879 --> 09:23:12.559
It's a very heavy area, very strong, probably the strongest

2512
09:23:13.519 --> 09:23:26.760
muscles in your body or in your thighs. But I

2513
09:23:26.800 --> 09:23:35.080
don't think we perhaps will give enough attention to our thighs.

2514
09:23:41.040 --> 09:23:51.800
Perhaps we don't acknowledge how important our thighs are to

2515
09:23:51.959 --> 09:24:08.120
our lives, how much they actually do.

2516
09:24:08.199 --> 09:24:08.720
For us.

2517
09:24:12.440 --> 09:24:23.160
All through our lives. It may seem sound really weird,

2518
09:24:23.199 --> 09:24:32.360
but I think that all of our body parts, especially advice,

2519
09:24:33.319 --> 09:24:51.480
needs some TLC. I love shown the acknowledgement, thank you,

2520
09:24:54.400 --> 09:25:06.959
gratitude for advice to do for us. And I know

2521
09:25:07.080 --> 09:25:13.199
this may sound and its strange. Maybe you think, why

2522
09:25:13.239 --> 09:25:15.800
am I surely how I should be able to in

2523
09:25:15.879 --> 09:25:24.440
the garden hugging a tree or something. Oh it's hard

2524
09:25:24.480 --> 09:25:27.639
to set a microphone up on a tree. That's why

2525
09:25:27.639 --> 09:25:30.360
I'm doing this inpoors. Otherwise I would be outside hugging

2526
09:25:30.360 --> 09:25:34.879
a tree. I can't see the television from the tree.

2527
09:25:40.639 --> 09:25:44.839
You move down to your knees, you gain such an

2528
09:25:44.879 --> 09:25:54.199
important part, And I think we don't necessarily I want

2529
09:25:54.239 --> 09:26:01.720
to speak to myself here. I don't necessarily appreciate all

2530
09:26:01.760 --> 09:26:05.199
that my needs do for me until.

2531
09:26:06.400 --> 09:26:06.879
I have a.

2532
09:26:06.839 --> 09:26:12.000
Problem with my need. Occasionally, if either they can I

2533
09:26:12.160 --> 09:26:18.040
bash it or it's aching for some reason, it's then

2534
09:26:18.519 --> 09:26:23.720
that I realize how much it does. You know, the

2535
09:26:23.839 --> 09:26:31.599
benefit of being able to use my legs without any

2536
09:26:31.680 --> 09:26:39.319
kind of physical discomfort is a beautiful thing that's possibly

2537
09:26:39.480 --> 09:26:49.519
not appreciated until it's temporarily removed. You know that's comfort.

2538
09:26:51.360 --> 09:26:56.160
Don't you focus on your these regardless of how your

2539
09:26:56.239 --> 09:27:05.120
needs feel. You can have that sense of gratitude and

2540
09:27:05.360 --> 09:27:06.239
love to your.

2541
09:27:06.199 --> 09:27:18.879
Needs all they do for you, and you.

2542
09:27:18.800 --> 09:27:23.319
Can still have that attention on your thighs. Maybe notice

2543
09:27:23.360 --> 09:27:30.239
how your thighs feel. Maybe you've noticed that they are

2544
09:27:32.080 --> 09:27:48.440
relaxing more deeply as you focus now on the bottoms

2545
09:27:48.480 --> 09:27:52.959
of your lex machines and your car bustles, or the

2546
09:27:53.000 --> 09:28:01.080
bones between your knees and your feet operate, and course

2547
09:28:01.199 --> 09:28:13.800
your ankles so important can anyone's had even like the

2548
09:28:13.839 --> 09:28:20.480
slightest sprain of an ankle. Who knows how how much

2549
09:28:20.639 --> 09:28:30.480
we take Our ankles are, granted, and it's kind of

2550
09:28:30.559 --> 09:28:35.959
strange in a way when you think that. You know, logically,

2551
09:28:36.279 --> 09:28:39.360
our wrists are a lot finner than the rest of

2552
09:28:39.400 --> 09:28:44.080
our arms, which is okay, it doesn't I can't see

2553
09:28:44.120 --> 09:28:49.480
any problem with that, you know, just picking stuff up back.

2554
09:28:49.559 --> 09:28:55.480
Ankles so much thinner than the rest of our legs,

2555
09:29:01.800 --> 09:29:06.239
and from a physics perspective are logical. Even it doesn't

2556
09:29:06.279 --> 09:29:12.319
really make sense. For all this weight will ultimately be

2557
09:29:13.400 --> 09:29:23.720
resting on your ankles then leading to your feet, a

2558
09:29:24.040 --> 09:29:33.000
thin area, thin bone. Yeah, it does so much great work.

2559
09:29:35.120 --> 09:29:44.879
Supports us, supports our body for a lifetime, helps us

2560
09:29:45.360 --> 09:29:54.760
to balance, helps you to get around and be mobile.

2561
09:30:01.120 --> 09:30:08.879
There's the calf muscles. Of course, when man was younger,

2562
09:30:09.199 --> 09:30:12.279
I couldn't see the point of craff muscles. I didn't

2563
09:30:12.279 --> 09:30:17.639
seem to do anything. Okay, if I walked around on tiptoes,

2564
09:30:18.440 --> 09:30:22.319
then my cloth muscles get some work. But of course

2565
09:30:22.360 --> 09:30:26.440
that's not true. The car muscles are being used whenever

2566
09:30:26.559 --> 09:30:38.519
we use our legs, and your shins there to protect

2567
09:30:40.440 --> 09:30:49.040
your lower legs shaped in a way, the most is

2568
09:30:49.080 --> 09:31:00.919
a protector with the bone leading of course to your

2569
09:31:00.919 --> 09:31:11.480
ankles in your feet. I'm not going to focus on

2570
09:31:11.519 --> 09:31:13.720
your feet. I'm just going to focus on the legs.

2571
09:31:15.559 --> 09:31:20.199
And I realize and now that I've mentioned your feet,

2572
09:31:20.319 --> 09:31:24.519
it would be focussing on them anyway, So maybe I

2573
09:31:24.599 --> 09:31:30.800
should focus on your feet a little bit. You can

2574
09:31:30.919 --> 09:31:36.000
have them in your awareness the same as you have

2575
09:31:36.199 --> 09:31:40.120
your thighs in your awareness. Even though we haven't been

2576
09:31:40.160 --> 09:31:46.239
focusing on your thighs a few minutes, we've been focusing

2577
09:31:46.279 --> 09:32:02.919
on your ankles. They stood that sensation of come in

2578
09:32:03.040 --> 09:32:17.639
your thighs, and is that movement of energy because advis hold.

2579
09:32:18.000 --> 09:32:19.680
Lots of different sensations.

2580
09:32:21.120 --> 09:32:25.919
Of course, there's the muscles, the base strong muscles that

2581
09:32:26.080 --> 09:32:39.040
we have in our eyes. But the skin on the

2582
09:32:39.040 --> 09:32:44.559
outside of the pies, as in the outside of all

2583
09:32:44.639 --> 09:32:53.480
about body, can be very sensitive, sensitive to the touch,

2584
09:32:56.239 --> 09:33:10.040
sensitive to temperature, and inside your thighs the bones, there's

2585
09:33:10.599 --> 09:33:15.760
the muscle, there's the blood, vessels, the art trees, all

2586
09:33:15.919 --> 09:33:25.319
this stuff inside your thighs. And I guess sometimes it'd

2587
09:33:25.360 --> 09:33:29.480
be nice if you could actually put your fingers inside

2588
09:33:29.519 --> 09:33:35.080
your thighs and message so you can message on the

2589
09:33:35.239 --> 09:33:39.959
outside because to be able to get deep into the muscles,

2590
09:33:40.839 --> 09:33:45.959
to be able to just message inside your fies, message

2591
09:33:46.000 --> 09:33:54.760
in the bones and your leg mesage all the veins

2592
09:33:54.919 --> 09:33:56.360
and just gently.

2593
09:33:58.760 --> 09:34:00.800
M h lies.

2594
09:34:04.279 --> 09:34:11.080
And you can move down message inside your knees. It's

2595
09:34:11.080 --> 09:34:15.440
a message in those bones, but with the healing thinger

2596
09:34:15.519 --> 09:34:19.239
tips spreading their healing.

2597
09:34:19.000 --> 09:34:29.800
Energy deep into the choice the knees. Of course, there's

2598
09:34:29.839 --> 09:34:32.959
the back of your you need that the.

2599
09:34:33.080 --> 09:34:40.120
Inside crease where your need is. It's a really sensitive area.

2600
09:34:42.040 --> 09:34:47.040
Really that's very nice when you're stoking. That might be

2601
09:34:47.040 --> 09:34:50.959
because it's an area that's not really touched very often.

2602
09:34:53.040 --> 09:34:59.879
It's almost like a hidden part, that crease in your legs.

2603
09:35:00.040 --> 09:35:07.440
It's almost like the partner has a sensitivity which is

2604
09:35:07.480 --> 09:35:18.559
a little bit different. Of course, it's protected by your legs.

2605
09:35:25.720 --> 09:35:31.720
Don't imagine putting your fingers into that crease on your legs.

2606
09:35:37.440 --> 09:35:42.120
Folding between your legs. You can just message with your fingertips.

2607
09:35:43.279 --> 09:35:50.400
Imagine your fingertips going inside message in the muscle tissue.

2608
09:35:54.639 --> 09:35:58.239
You can of course the other the bones of.

2609
09:35:58.319 --> 09:36:10.160
Your knees heathing through your fingertips, and then if you

2610
09:36:10.319 --> 09:36:16.080
go down to your calf muscles, and that's the part

2611
09:36:16.160 --> 09:36:20.279
I'd like to be able to reedy. Put my fingertips

2612
09:36:20.360 --> 09:36:28.360
deep inside my card muscles, the massaogy in every single

2613
09:36:29.319 --> 09:36:41.000
tissue of that muscle, heathing every part, and then doing

2614
09:36:41.080 --> 09:36:41.720
the same.

2615
09:36:41.639 --> 09:36:53.120
For machines massaogy and gently stroking the bones, gently stroking them,

2616
09:36:53.519 --> 09:36:58.239
healing their loving way, because it deserves to be treated

2617
09:37:01.239 --> 09:37:03.199
as the precious bones.

2618
09:37:02.800 --> 09:37:03.319
That they are.

2619
09:37:04.839 --> 09:37:08.160
Our legs are so precious as in all the other

2620
09:37:08.279 --> 09:37:11.959
parts of our body, the.

2621
09:37:12.080 --> 09:37:26.760
More precious of itature on the planet. When you start.

2622
09:37:26.559 --> 09:37:38.400
To think about the legs and this way, yeah, can

2623
09:37:38.720 --> 09:37:41.000
change your perspective.

2624
09:37:43.680 --> 09:37:45.000
It might sound a bit.

2625
09:37:48.080 --> 09:37:53.360
It's silly to start with the idea of everyone love

2626
09:37:53.959 --> 09:37:57.199
your legs, showing appreciation.

2627
09:37:59.239 --> 09:37:59.919
You buy.

2628
09:38:02.760 --> 09:38:07.120
Wanting to be able to to your hands in your eyes,

2629
09:38:09.120 --> 09:38:12.160
the message the muscles.

2630
09:38:12.480 --> 09:38:17.080
And the bales, and you get your fingers deep in

2631
09:38:17.199 --> 09:38:19.839
their releasing.

2632
09:38:19.839 --> 09:38:24.680
All at tension, just to show.

2633
09:38:26.239 --> 09:38:27.599
How much you care.

2634
09:38:30.599 --> 09:38:36.199
About your legs, like you care for what your legs

2635
09:38:36.480 --> 09:38:37.160
do for you.

2636
09:38:38.760 --> 09:38:50.879
Regularly, your needs, your calls, your ankles, the strength of

2637
09:38:50.959 --> 09:38:59.400
your ankles, considering how in their compared to the rest

2638
09:38:59.400 --> 09:39:13.239
of your name especially dies say long, say alexible that's

2639
09:39:13.480 --> 09:39:25.919
uniquely amazing things. The ankles are truly a gift because

2640
09:39:25.959 --> 09:39:26.400
of what.

2641
09:39:26.279 --> 09:39:27.120
They do for you.

2642
09:39:32.519 --> 09:39:39.480
Supporting all that weight. Bec said, now what weight you are,

2643
09:39:40.680 --> 09:39:44.919
even if you're only eight stones, it's.

2644
09:39:45.199 --> 09:39:47.839
A lot of weight these little ankles.

2645
09:39:51.440 --> 09:39:53.239
Now, I'm a lot heavy than eat.

2646
09:39:53.160 --> 09:40:02.919
Stones double that yet my ankle, it's called my body

2647
09:40:03.639 --> 09:40:04.239
all the time.

2648
09:40:08.000 --> 09:40:10.760
What do they do keep on the side that you

2649
09:40:10.800 --> 09:40:21.919
wouldn't sit down? That's all next thing? What deep people

2650
09:40:21.919 --> 09:40:25.160
will say, that's gone.

2651
09:40:26.440 --> 09:40:27.400
I'm so happy.

2652
09:40:47.000 --> 09:40:47.959
The legs.

2653
09:40:49.519 --> 09:40:58.400
Really a reason then talk about talk about your legs

2654
09:40:58.519 --> 09:41:04.519
is probably possibly one of the most im most boring

2655
09:41:04.639 --> 09:41:12.160
things you've ever heard anyone say. Possibly there cool or not.

2656
09:41:13.760 --> 09:41:15.239
Everything I said is true.

2657
09:41:17.800 --> 09:41:38.279
Relas are amazing. You makes deserve not just respect, but

2658
09:41:38.400 --> 09:41:41.959
they deserve to relax deeply.

2659
09:41:49.239 --> 09:41:52.559
They deserve to take some time out of the day

2660
09:41:54.760 --> 09:42:31.680
they just let go completely. Makes really can relax because

2661
09:42:31.760 --> 09:42:38.279
it makes awsome such a most very importantly can't in

2662
09:42:38.360 --> 09:42:43.800
a body. The elction makes the rest of your body awesome.

2663
09:42:45.000 --> 09:42:53.800
Naturally follows eat that jereedy of comfort.

2664
09:43:01.879 --> 09:43:07.040
I could feel in my hips my hips go really.

2665
09:43:06.879 --> 09:43:12.279
Loose, and it will say my lighter back as well.

2666
09:43:14.319 --> 09:43:20.239
My ler back of even its stretched, even though I'm

2667
09:43:20.360 --> 09:43:23.720
just sitting in a chair and there's no stretching.

2668
09:43:26.440 --> 09:43:30.080
As far as my way, I'm doing as fast as if.

2669
09:43:29.959 --> 09:43:33.959
The muscles are just relaxed so much. But the ness

2670
09:43:34.040 --> 09:43:42.480
I natural stretch, that's a tension has been cheesed a lot.

2671
09:43:58.959 --> 09:43:59.120
Well.

2672
09:43:59.199 --> 09:44:00.400
Now, don't count two.

2673
09:44:01.279 --> 09:44:24.760
Ten days, one forty two years, point of doing ten eight.

2674
09:44:28.360 --> 09:44:32.879
Yep six.

2675
09:44:35.760 --> 09:44:41.160
Five four.

2676
09:44:44.360 --> 09:45:09.680
Three one. Yeah, I'm just gonna count down.

2677
09:45:11.000 --> 09:45:14.239
The fire down to the world, and there's a countdown.

2678
09:45:15.639 --> 09:45:20.720
You just focus on the numbers, just the numbers.

2679
09:45:21.959 --> 09:45:22.760
Counting down.

2680
09:45:23.839 --> 09:45:33.000
I notice now you feel in this funement as you

2681
09:45:33.120 --> 09:45:40.639
hear the numbers counting down, knowing that those numbers counting

2682
09:45:40.760 --> 09:45:51.959
down represents you feeling you're just in your body. But also.

2683
09:45:53.839 --> 09:45:54.919
And that seem right.

2684
09:45:58.080 --> 09:46:03.400
Just notice how you feel there's nothing to do, there's

2685
09:46:03.559 --> 09:46:07.080
nothing to say, it's nothing to think about.

2686
09:46:10.160 --> 09:46:13.919
Starting year number five.

2687
09:46:22.319 --> 09:46:32.559
Four three.

2688
09:46:42.919 --> 09:47:11.239
Two one, did you notice gradual letting go the tension

2689
09:47:11.599 --> 09:47:18.800
your body? It may also begin to notice and be

2690
09:47:19.000 --> 09:47:30.319
aware how your mind is starting to slow down. This

2691
09:47:30.519 --> 09:47:37.120
is just a natural thing that happens. It's not really

2692
09:47:37.239 --> 09:47:44.519
a special procedure. It's just natural because it's your body relaxes,

2693
09:47:44.720 --> 09:47:50.080
your mind also starts to relax. And the more the

2694
09:47:50.239 --> 09:47:55.440
my relaxes and more your body relaxes, just contings. So

2695
09:47:56.160 --> 09:48:09.680
relaxation and is that hormus that comes from relative quietness?

2696
09:48:12.480 --> 09:48:19.319
Use this background sounds even your side my mind, it's.

2697
09:48:19.279 --> 09:48:26.120
Still against the like go on, you've got the television,

2698
09:48:26.879 --> 09:48:31.239
there's no music in the background, and that you're listenings and.

2699
09:48:31.319 --> 09:48:32.319
We call the wit music.

2700
09:48:37.760 --> 09:48:40.000
You're very likely not going to be sitting.

2701
09:48:39.720 --> 09:48:43.160
In the room with other people, which you white people.

2702
09:48:44.400 --> 09:48:47.239
General les idea that you can.

2703
09:48:47.199 --> 09:48:58.239
Do this somewhere around sing no distractions and when you

2704
09:48:58.440 --> 09:48:59.760
stop thinking about.

2705
09:48:59.559 --> 09:49:10.919
Stuff, relaxation autumatically wise.

2706
09:49:13.199 --> 09:49:17.080
The sense of trouble. That's the world.

2707
09:49:21.319 --> 09:49:27.120
And without trying to do the art into something and

2708
09:49:27.360 --> 09:49:32.839
that's something magical.

2709
09:49:35.000 --> 09:49:36.040
This is just a.

2710
09:49:36.239 --> 09:49:49.319
Natural process, something that's easy accomplished. The fact it's almost

2711
09:49:50.360 --> 09:49:55.599
in the sense of matsue into happens to be.

2712
09:49:57.080 --> 09:50:05.839
You can know it. It's something real, thoughts, something that

2713
09:50:07.120 --> 09:50:12.000
happens naturally, a.

2714
09:50:12.319 --> 09:50:22.440
Part a process. It's reporting and it is simply.

2715
09:50:23.800 --> 09:50:32.279
M h allow you take advance to this space.

2716
09:50:35.040 --> 09:51:01.959
It's t that's okay, just be here. M h m m. Yes,

2717
09:51:03.440 --> 09:51:14.519
question do you