April 16, 2025

(no music) (10 hours) Let me bore your PERFORMANCE ANXIETY away | Jason Newland | 16th April 2025

(no music) (10 hours) Let me bore your PERFORMANCE ANXIETY away | Jason Newland | 16th April 2025
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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen when you can safely close your eyes.

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Today's sixteenth of April twenty twenty five. It is exactly

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two minutes to nine pm. I don't know why I'm

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telling you that. I don't know. This is requested recording.

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For Maria.

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So I'm going to read you out the letter or

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the email that I received from my website.

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I won't read all of it out, but i'll.

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Read out the main bits and Hi, Jason, I'm writing

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to you. Firstly, thank you for the Bore You to

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Sleep podcast as well as a Bore You're paying away one.

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They are brilliant and work well for me. I like

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the way the pain podcasts help distract with chronic pain symptoms,

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as I have both siatica and or is it sciatica

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and ostapenia in the lumber spine. Secondly, please can I

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request a recording. I am a drama and recently have

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been feeling anxious and tense to the point where I

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now get pain in my shoulders. There is also a

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tendency to clench my jaw. This is effecting how I

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play and perform at gigs. I would like to be

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able to relax more and enjoy the performance rather than

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be rigid and tense, which comes across in some videos.

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I assume that you'll got videos of your performances when

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you say that, ask me, adding that she didn't write

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that in I started playing around eight years ago, being

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in several bands, but I haven't felt this anxious before.

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There's always been the adrenaline that helps with focus and clarity,

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which I think is necessary to perform. Please can I

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request something to help me relax more for performance anxiety.

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We have an important gig on a twenty seventh April,

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and I feel that I need to keep a grip

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on things. I'm sure you have some experience as a

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previous performing in comedy that you will understand. I'll stop

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now as.

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I may have brought you to sleep.

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Now you haven't bought me many thanks, Jason, and best

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wishes to you and Vinnie. So as for Maria from Maria, So,

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I was trying to figure how thig are how to

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go about this and make it available for a wider audience,

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and you know, focus on the performance anxiety aspect. And

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I've just come out of the request I don't need.

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It's fine, I've got it written down somewhere. There is

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so there's a few ways, a few things I could

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sort of talk about, and so I'm just going to talk.

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I do this would be like he let me bore

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your performance anxiety away. The first thing to remember, I

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would say is you don't have to do this. I

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don't mean listen to me. You don't have to perform.

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You don't have to.

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So you're choosing to.

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The reason I'm saying that is because the pressure is

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really possibly being put on by yourself. You're putting pressure

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on yourself which you don't need to. And it's not

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your first time. So if it's your first time performing,

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then you will have performance anxiety.

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And that's natural.

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It's just you know, there is no The only way

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to get good at anything is by doing it regularly,

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or you know, doing it a lot over a certain

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amount of time. So you've been doing it for six years,

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and for anyone else listening, however long you've been doing

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what you do. When it comes to performance anxiety, why

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is it? Whenever I think of performance anxiety, I think

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of myself and how rubbish I am in bed It's weird,

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isn't it. It's like strange anyway, performance anxiety just to

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keep going back to, like the word floppy comes up again.

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So if you I've known people, I've not known many musicians.

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I've known a couple, but I've known hundreds of comedians

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over the years, not not these days, but in the past, and.

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Pretty much all of them.

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Seem to be have a degree of anxiety or nerves

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before going on stage. Even the ones that wouldn't say it,

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you could see them pacing.

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And then there was some.

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That could literally have a conversation with someone at the

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bar and then hear the name called out and then

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just go on stage and do their act. Rich Hall

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was that kind of comic. I think Mark Thomas was

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another one that was kind of like that. He's just

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very relaxed this kind of day. I think it's something

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that I remember hearing Mark Thomas say, and it was

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just chatting at the beginning of his gig and he said, Oh,

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don't worry, I haven't started yet. It's just that that confidence.

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So I think it's about confidence because when you do

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you know how to do what you're going to be

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doing when you're on stage, I was absolutely I wasn't

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very good comedian at all. I had moments when I shone,

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But you know, I know this isn't about me, but

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I'm going to find a way to make it about

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me if I can.

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So.

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I mean, I would never be able to give anyone

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advice on how to do comedy. But as far as

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standing on stage, I did do it. I'm still on

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stage over two hundred and fifty times. I got on stage,

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and it's it is a weird experience. I think when

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you're confident, and even for me it wasn't so much.

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I was confident that I was going to be good.

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But if I was confident that I remember what I

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was going to say, then I wouldn't have as many nerves.

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And if you're confident in a sense of you know

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what you're going to do, so your drummer, play the keyboard,

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you sing, whatever you're doing on if you're on performing,

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whatever it is, if you know how to do what

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you're doing, then there's a degree of confidence comes from

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that and that might be worth remembering. In the same

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way as if you're a driver, you don't have to

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think about every time you go to indicate or every

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time you.

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Put the clutch.

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I don't know if you about cars, but every time

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you operate a car, when you're driving, most of it

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is automatic because you have confidence you've done it before.

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It's almost like you can walk, perhaps from your bedroom

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to the bathroom in the middle of the night, of

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all the lights off, maybe and know that you're gonna

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not wet the floor unless you're a bloke and wetting

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the floor is part of the plan. Really, this is

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just fun. But you've got that automatic process going on there.

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So I'm thinking, if you listen to me regularly, which

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I know Maria you do, you know how to relax.

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If you don't have If you don't know how, if

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someone's listening to this and I'm not sure how to relax,

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you can rehearse it in your mind. So if there's

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anxiety stress about something that's going to happen, then this

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is a guest. Tell me if I'm right or wrong.

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My guess is, when you think about that thing happening,

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you're not so far you haven't been picturing it in

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a nice light. You haven't been seeing yourself on stage

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performing easily and naturally and happily. We were smile on

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your face because you're feeling good and you're not alone.

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You've got other people with you. I'm in less of course,

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you're on stage and you're a singer, but even then,

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if you're performing on stage, and generally you'd have someone,

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if you're a talent content, you'd have someone in the

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audience that you're with, or if someone at the backstage,

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or if you're the show style of the show, you'll

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have people that are on your.

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Side, that have got your back.

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So when you imagine yourself on that stage, you can

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actually see yourself looking relaxed, because before before you start

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to listening to this, in order to have tension and

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anxiety and stress about the performances coming up, you need

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if you were thinking about that on imagining that, visualizing

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that time that's coming up, it couldn't It's impossible for

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it to have been pleasant because otherwise you wouldn't have anxiety.

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Because if you're thinking about it and it's place and

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it's a nice experience and you get around of applause

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and everyone's happy, there is no anxiety there. You might

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have the normal stage nerves just before you go on stage,

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but that's normal.

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It's normal.

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It's like as you said, as Maria said here, it's

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like the adrenaline. It's a normal thing, but that's a

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different thing to be in anxious and stressful, you know,

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two weeks before the event, which means what you could

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do is prepare in your mind, rehearse in your mind

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the event. And a good thing about rehearsing is you

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can have it go anywhere you want. Now, if you

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want it to be a complete mess and a catastrophe

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and all go wrong, well there's no point really listening

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to this because you're possibly already doing that. You know,

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perhaps you're already imagining that, and that's why the anxiety

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is there. But the fact is, and if we go

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if we go extreme. I like to go extreme sometimes.

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Even if everything did go wrong, what does it matter

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really in the great scheme of things. You know, if

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you get on and the instrument doesn't work or the

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you know whatever, or there's a power cut, it's not

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your fault, is it? And the audience will understand. So

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it's not unless you get on stage and you know,

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say you're playing the drums, you let it get on

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stage and you literally put your trouse down to a

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big poop on the drums. Yeah, that's your fault and

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you probably won't get asked back. Other than that, you're

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pretty much safe to just you know, feel relaxed that

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things are going to be all right, and you got

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to get that image out of your head now if

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you can.

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My biggest do you want to know?

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Okay?

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Should I tell you this?

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My biggest thing because when I started doing comedy, I

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was twenty, and if you know anything about men when

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they're twenty, I'm another. I've had like bipolar and stuff,

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so I've always had problems controlling my moods and whatever.

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But it wasn't the only part of my body I

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couldn't control. When I was twenty, and I remember I

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was talking to someone at the bar that I liked,

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and it seemed like maybe there was you know, she

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was going to have a drink with me.

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After I'd done the gig.

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And now I get my name called and I go

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on stage, so I have to I have to pull

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my shirt out and try and cover up my jeans

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or my trousers or whatever. Because I was there was

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no blood left in my head, That's what I'm saying.

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It was embarrassing. I thought, I hope no one notices,

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and ironically, the most embarrassing part of that is the

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fact that no one did notice.

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Now i'd want.

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Someone to notice, but that's crazy, but that actually happens. Oh,

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so it's sometimes it doesn't matter. I've seen the most

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ridiculous things happen in the past, Phnix being a really

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attention seeking At the moment, he's got a toy and

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he's just playing around with it and chucking it around.

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I think I've.

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Been particularly boring to him today. I've made three recordings

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and I think I haven't given him the attention he needed.

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So if you hear that in the background as him

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playing with one of his toys.

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I can't help it.

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It's like just I don't know what he There's only

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so much we can do. My neighbor knocked earlier, so

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I took him over to his flat. He lives opposite me.

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Then he loves going in. There's running around, having the

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time of his life, exploring the flat. And I think

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he's bored, bored being here with me because he knows

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every inch of this flat and none of it is

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exciting to him. But if he goes into a new place,

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it's just like an adventure. He's completely open minded to

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doing new things and just yeah, he's just he's excited.

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There's an excitement there. I sometimes wonder, though, imagine how

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good it would be to be like a dog, to

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be able to get excited over things. The only thing

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he doesn't like is being left alone. Literally, it's the

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only thing outside of that. He's not bothered.

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Nothing bothers him.

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He just doesn't like being on his own.

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I don't know why. I love being on my own.

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So we're not that, we're not that similar in that way.

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So you imagine you like you're you look forward to

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this next gig, that you've got, this next performance, And

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what's interesting about it? Why are you doing this in

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the first place? You know, is it a chore? Is

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it something you want to do? Is it something you

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don't want to do? Because there's something you don't want

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to do. I'm not talking about this one particular gig

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coming up, but if generally you don't want to do it,

241
00:18:24.559 --> 00:18:29.960
you don't have to. You can't be arrested for not

242
00:18:30.000 --> 00:18:36.839
doing something like that. So if you do actually want

243
00:18:36.880 --> 00:18:39.240
to do it, why do you want to do it?

244
00:18:43.799 --> 00:18:50.279
What do you get out of it? He's really annoying

245
00:18:50.279 --> 00:18:54.920
me right now with all annoise he's making. So is

246
00:18:54.960 --> 00:18:57.160
it fun? You're doing it because it's fun, I'm guessing.

247
00:18:58.160 --> 00:19:01.200
I mean, maybe there's a financial aspect to it, depending

248
00:19:01.200 --> 00:19:09.920
on who's listening and that, but it's fun. So if

249
00:19:09.960 --> 00:19:17.519
it's fun kind of isn't mature? It can't there's no need.

250
00:19:17.920 --> 00:19:23.240
It's like sometimes with anxiety or with tension, or with

251
00:19:23.400 --> 00:19:29.279
stress regarding something that's coming up, you know, it can

252
00:19:29.319 --> 00:19:35.240
be a question like, really, is is it helpful to

253
00:19:35.359 --> 00:19:38.519
have these feelings? Is it going to make you a

254
00:19:38.559 --> 00:19:50.480
better performer? I don't have the answer to that, but

255
00:19:50.519 --> 00:19:53.079
I do have the answer to that actually, But you know,

256
00:19:53.400 --> 00:19:58.880
I'm guessing that the difference between having two weeks of

257
00:19:59.279 --> 00:20:02.640
what's not even too let's say, yeah, a week or

258
00:20:02.720 --> 00:20:09.400
whatever of looking forward, you know, looking towards something that's

259
00:20:09.400 --> 00:20:13.559
going to happen. You can feel negative about it and

260
00:20:13.599 --> 00:20:16.400
be worried, or you can feel positive about it and

261
00:20:16.440 --> 00:20:29.559
be excited. Which week is going to be more enjoyable? Hmm? Yeah,

262
00:20:29.720 --> 00:20:33.759
I'm pretty sure we know the answer to that one.

263
00:20:34.119 --> 00:20:42.319
So where's the benefit in choosing one over the other?

264
00:20:43.920 --> 00:20:47.880
Is there any benefit in feeling anything other than positive

265
00:20:48.240 --> 00:20:54.279
and looking forward to it. Is there a benefit to that?

266
00:20:55.119 --> 00:20:58.799
Maybe there is, you know, in reality, it may be

267
00:20:59.480 --> 00:21:04.559
a safe thing. Some people do have that idea of

268
00:21:05.960 --> 00:21:10.079
expect the worst so you won't be disappointed kind of attitude,

269
00:21:10.599 --> 00:21:14.160
which I don't. I kind of understand in a way,

270
00:21:14.200 --> 00:21:17.519
but I don't think it's useful when it comes to performance.

271
00:21:22.319 --> 00:21:26.559
I'm not sure for Zebra useful because it's going to affect,

272
00:21:26.640 --> 00:21:29.759
isn't it. I think imagine you go for a job

273
00:21:29.799 --> 00:21:33.480
interview and you if someone went if I went for

274
00:21:33.480 --> 00:21:37.279
a job interview and all I thought about was I'm

275
00:21:37.319 --> 00:21:40.640
not going to get the job, expecting to not get

276
00:21:40.680 --> 00:21:45.799
the job, How well am I going to perform in

277
00:21:45.839 --> 00:21:50.079
that job interview when I've got that in my mind

278
00:21:50.160 --> 00:21:53.680
for a few days before the job interview? How how

279
00:21:53.759 --> 00:21:57.480
well prepared am I going to be to show the

280
00:21:57.480 --> 00:22:02.960
best of me to be somebody that they.

281
00:22:02.880 --> 00:22:04.240
Would want to work with?

282
00:22:05.880 --> 00:22:09.640
Because that energy comes off, doesn't it? That energy shows

283
00:22:11.599 --> 00:22:13.400
It's a weird thing about energy. You know, you ever

284
00:22:13.480 --> 00:22:17.119
walk into a room and two people you know, like

285
00:22:17.240 --> 00:22:19.279
you don't know anything else's gone on, but you walk

286
00:22:19.319 --> 00:22:24.240
in and you know that they've been arguing because of

287
00:22:24.319 --> 00:22:27.559
this the energy. There's something going on. You don't know

288
00:22:27.559 --> 00:22:30.839
what's going on. There's a disagreement of some kind, but

289
00:22:30.839 --> 00:22:33.319
you've got no idea what it is. You've literally walked

290
00:22:33.359 --> 00:22:39.240
into a quiet room and you can just they're not

291
00:22:39.240 --> 00:22:42.559
even looking at each other. You can tense it, tense it,

292
00:22:42.880 --> 00:22:47.880
sense it, sense the tension straight away. Because we admit

293
00:22:47.960 --> 00:22:53.720
that stuff, don't we. We We let that energy show,

294
00:22:55.640 --> 00:22:59.079
whether we mean to or not. So it affects us,

295
00:22:59.079 --> 00:23:03.720
it affects other people. So there's also that to think

296
00:23:03.759 --> 00:23:06.480
about as well. So if you're in a band, it

297
00:23:06.519 --> 00:23:14.359
goes two ways. Your positivity, so feeling positive, feeling excited,

298
00:23:14.720 --> 00:23:23.440
looking forward to a really enjoyable performance will actually help

299
00:23:25.079 --> 00:23:28.920
not help the audience to enjoy it, it will also

300
00:23:29.079 --> 00:23:31.519
help the other members of the band. If you've got

301
00:23:31.559 --> 00:23:34.599
other members of the band to also enjoy it and

302
00:23:34.759 --> 00:23:38.920
bring out the best in them. As I said, even

303
00:23:38.960 --> 00:23:45.960
the audience will feel that they'll get that energy. I

304
00:23:46.000 --> 00:23:51.079
saw that in comedy sometimes. I actually saw some comedians

305
00:23:51.319 --> 00:24:02.920
and their confidence was more impressive than their jokes. There

306
00:24:03.000 --> 00:24:08.640
was just absolute confidence and it came across and the

307
00:24:08.720 --> 00:24:15.119
audience just felt it. And the confidence does often come

308
00:24:15.680 --> 00:24:23.079
from what comes from being confident, doesn't it ultimately from

309
00:24:23.839 --> 00:24:31.160
expecting things to go well, you're doing this for a reason.

310
00:24:32.079 --> 00:24:37.359
You know you can't. No one's making you do it. Well,

311
00:24:37.519 --> 00:24:41.839
you know, I'm guessing that's the case, So you're choosing.

312
00:24:45.039 --> 00:24:47.359
You don't have to do it, even if it was

313
00:24:47.400 --> 00:24:51.519
a paid gig and you were paid to be performing

314
00:24:51.559 --> 00:24:56.000
at the Hollywood Bowl or you know, the Wembley Arena

315
00:24:56.119 --> 00:25:00.440
or wherever a major arena is in your country, even

316
00:25:00.480 --> 00:25:04.079
if you were the headliner there, you don't have to perform.

317
00:25:04.640 --> 00:25:05.799
You don't have to turn up.

318
00:25:09.400 --> 00:25:16.680
I mean recently, there was a heavyweight title fight and

319
00:25:16.720 --> 00:25:20.559
the world champion and world champion didn't turn up. Well,

320
00:25:20.559 --> 00:25:23.000
he did not turn up, but he got ill about

321
00:25:24.079 --> 00:25:28.880
two days before the fight, so someone else came in

322
00:25:28.920 --> 00:25:36.400
and took their place, took his place. So you know,

323
00:25:37.279 --> 00:25:41.759
I've seen gigs where people haven't turned up or they've

324
00:25:41.759 --> 00:25:50.519
turned up late. It just sometimes happens, and you can

325
00:25:50.599 --> 00:25:52.400
choose whether you turn up or not. You don't have

326
00:25:52.480 --> 00:25:56.960
to do it, so it takes a pressure off. If

327
00:25:56.960 --> 00:26:00.759
you're doing this because you want to, you're doing it

328
00:26:00.799 --> 00:26:02.119
because you choose to.

329
00:26:03.519 --> 00:26:06.839
You're doing it because it's fun.

330
00:26:08.400 --> 00:26:11.000
You're playing an instrument or you're being on stage doing

331
00:26:11.039 --> 00:26:14.359
whatever it is you're doing because it's fun, because you're

332
00:26:17.039 --> 00:26:23.559
i'm guessing excited to do it. Otherwise, why why would

333
00:26:23.599 --> 00:26:26.079
you do it? If you don't want to, there'd be

334
00:26:26.079 --> 00:26:32.119
no point. So my advice is, firstly, only do it

335
00:26:32.160 --> 00:26:39.359
if you want to. Really, there's this, there's no point

336
00:26:39.480 --> 00:26:41.960
if you if it's your job, if it's your career,

337
00:26:42.759 --> 00:26:48.119
then you know that's a different situation. But if you're

338
00:26:48.160 --> 00:26:51.680
doing it for fun, if you're doing it because you

339
00:26:51.920 --> 00:26:56.519
love doing it, hopefully you'd be doing it if it

340
00:26:56.559 --> 00:27:04.039
was your career as well. So it's a choice. How

341
00:27:04.079 --> 00:27:06.759
do you view it. Here's something I used to.

342
00:27:06.640 --> 00:27:07.359
Do when.

343
00:27:09.400 --> 00:27:14.119
I had this job once where I liked part of

344
00:27:14.160 --> 00:27:20.440
the job, but I absolutely detested another part of it.

345
00:27:21.759 --> 00:27:23.119
So the early part of the.

346
00:27:23.079 --> 00:27:26.200
Evening I really didn't like it. So I was dealing

347
00:27:26.240 --> 00:27:30.920
with the public. Sometimes it went really easy, sometimes it

348
00:27:30.960 --> 00:27:36.119
was very complicated and difficult, dealing with drunk people and whatever.

349
00:27:38.240 --> 00:27:41.440
Later in the evening was the part that I enjoyed.

350
00:27:43.839 --> 00:27:52.240
So what I used to do is I would imagine

351
00:27:52.960 --> 00:27:55.480
and I do this on the way to the place,

352
00:27:56.599 --> 00:27:58.119
and I wish i'd done this when I was doing

353
00:27:58.160 --> 00:28:01.160
gigs because it might have helped, but I didn't. I

354
00:28:01.200 --> 00:28:08.920
didn't know anything about this stuff back then. I mean

355
00:28:09.000 --> 00:28:11.559
literally the first time. The last time I did a

356
00:28:11.599 --> 00:28:19.480
gig was nineteen ninety eight January, and the first two

357
00:28:19.559 --> 00:28:25.839
hypnosis books I bought was January nineteen ninety eight. The

358
00:28:25.880 --> 00:28:35.200
first hypnosis training I did was Yeah, nineteen eighty eight,

359
00:28:35.400 --> 00:28:41.240
nineteen ninety eight as well, So yeah, BlimE me. So

360
00:28:41.359 --> 00:28:45.000
it kind of it's weird as went from that to this,

361
00:28:46.200 --> 00:28:56.359
although this has lasted a lot longer. What has lasted

362
00:28:56.359 --> 00:28:57.119
a while, isn't it?

363
00:28:58.000 --> 00:29:05.720
Whoh So? What I used to do is.

364
00:29:08.000 --> 00:29:14.839
I would imagine the end of the night, like everything's done,

365
00:29:15.039 --> 00:29:24.319
I was home in bed, relaxed, and I'd go backwards

366
00:29:25.480 --> 00:29:28.920
in my mind. I'd go backwards through the whole evening,

367
00:29:30.920 --> 00:29:33.079
including what I did in the evening, what I did,

368
00:29:33.359 --> 00:29:35.640
you know, during the evening, what I did right at

369
00:29:35.640 --> 00:29:37.400
the beginning of the evening, the part that I didn't

370
00:29:37.519 --> 00:29:40.880
really look forward to, And I'd skip all the way

371
00:29:40.920 --> 00:29:44.839
back to the front, to the beginning, and then I'd

372
00:29:44.839 --> 00:29:48.599
go all the way forward to the end and notice

373
00:29:48.599 --> 00:29:53.519
how relaxed I am at the end of it, and

374
00:29:53.559 --> 00:29:56.279
also notice how relaxed you are while you think of

375
00:29:56.319 --> 00:30:00.400
it as well, because if you feel relaxed while you're

376
00:30:00.440 --> 00:30:07.640
imagining yourself feeling relaxed, it's a pretty good I guess

377
00:30:07.640 --> 00:30:11.359
it's quite a nice balance to have, isn't it. But

378
00:30:11.440 --> 00:30:15.039
then imagining yourself feeling relaxed, what else can it really

379
00:30:15.079 --> 00:30:19.880
do but cause you to feel relaxed? Is that would

380
00:30:19.920 --> 00:30:20.240
be weird?

381
00:30:20.240 --> 00:30:21.039
Otherwise, wouldn't it.

382
00:30:21.079 --> 00:30:24.079
Imagine sitting on the edge of the bed all scrunched up,

383
00:30:24.160 --> 00:30:29.160
your jaw tents, your shoulders tense, like, yeah, I'm really relaxed.

384
00:30:29.200 --> 00:30:34.559
Now I can imagine myself feeling relaxed. That doesn't work,

385
00:30:34.599 --> 00:30:40.839
does it. So when you imagine yourself on stage with

386
00:30:40.960 --> 00:30:46.640
all the different parts of your body, just loose your eyes,

387
00:30:47.640 --> 00:30:56.240
just calm your face, peaceful your jaw, I mean, the

388
00:30:56.319 --> 00:30:58.240
only thing really that's going to happen with your mouth

389
00:30:58.279 --> 00:31:03.240
and your jaw. It's probably smiling because you're enjoying yourself.

390
00:31:08.920 --> 00:31:14.640
And also you'll be noticing how other people are enjoying themselves.

391
00:31:21.599 --> 00:31:23.680
And there's a sense I don't know about you, but

392
00:31:23.720 --> 00:31:27.920
there's a sense of when you imagine that, you imagine

393
00:31:28.599 --> 00:31:38.480
performing on that occasion and when you realize how relaxed

394
00:31:38.759 --> 00:31:44.880
you are as you imagine it, and then you realize

395
00:31:44.920 --> 00:31:49.920
how relaxed do you feel imagining how relaxed you will

396
00:31:49.960 --> 00:32:01.000
be on that occasion when you're performing, And imagine on

397
00:32:01.119 --> 00:32:04.960
that night or that day when you're about to perform,

398
00:32:05.519 --> 00:32:09.640
you could remember how relaxed you were back now when

399
00:32:09.680 --> 00:32:14.559
you were thinking about performing or about to go on stage.

400
00:32:19.400 --> 00:32:21.559
And although it may be a bit of adrenaline there,

401
00:32:22.000 --> 00:32:25.960
it's a different type. It's like a relaxed adrenaline. It's

402
00:32:26.039 --> 00:32:32.920
almost ready to get going. You see it's a car.

403
00:32:34.759 --> 00:32:36.519
You know these races. I don't really watch them, but

404
00:32:36.559 --> 00:32:38.000
I've seen them.

405
00:32:38.319 --> 00:32:39.160
How do you seen them?

406
00:32:39.160 --> 00:32:41.480
If you don't watch them, I mean I've seen it,

407
00:32:41.519 --> 00:32:44.119
but I don't like follow them so much. But you

408
00:32:44.160 --> 00:32:48.480
see these racing cars and they're ready to take off.

409
00:32:48.599 --> 00:32:50.599
I mean they go from zero to sixty in.

410
00:32:52.680 --> 00:32:53.519
Like seconds.

411
00:32:53.640 --> 00:33:00.079
They'd really fast. But they're not holding the the the

412
00:33:00.240 --> 00:33:02.799
whatls practically are in their face something, but they're not

413
00:33:02.960 --> 00:33:06.920
holding them really like ah, and the cars not like oh, really,

414
00:33:07.400 --> 00:33:16.599
everything's relaxed. Everyone's relaxed. The same with tennis, you see

415
00:33:16.640 --> 00:33:20.279
people a ready and they look relaxed at the beginning

416
00:33:20.319 --> 00:33:22.920
of the game when it comes to serving. When it

417
00:33:23.000 --> 00:33:28.200
comes to that. You see people playing snooker, they look relaxed.

418
00:33:30.720 --> 00:33:31.240
People at the.

419
00:33:31.240 --> 00:33:36.519
Beginning of a football game. Even people in boxing, quite

420
00:33:36.519 --> 00:33:41.480
often they look fairly relaxed, even though they're about to

421
00:33:41.519 --> 00:33:45.200
punch each other. There's a degree of like they've done

422
00:33:45.279 --> 00:33:48.559
everything that needs to be done. I've heard a lot

423
00:33:48.599 --> 00:33:51.680
of boxer say this, that there's no nerves on the

424
00:33:51.799 --> 00:33:56.880
night because they've done all the work in the gym.

425
00:33:57.200 --> 00:34:03.519
This is now time to just have fun. So they've

426
00:34:03.599 --> 00:34:11.159
done the rehearsing, they've done they're preparing, the mental preparation,

427
00:34:12.159 --> 00:34:17.360
the imagining the outcome being really good, positive, going really well.

428
00:34:19.440 --> 00:34:23.639
You've imagined that. You get to that time and you

429
00:34:23.840 --> 00:34:33.800
just get on stage and everything goes really nice. There's

430
00:34:33.840 --> 00:34:38.239
no reason for it not to, really is. Everything goes nice.

431
00:34:38.480 --> 00:34:41.199
You do what you need to do, you do what

432
00:34:41.239 --> 00:34:44.920
you want to do, you do what you're there to do,

433
00:34:47.079 --> 00:34:56.320
you do what you've done before, and it's a groove.

434
00:34:56.440 --> 00:35:00.199
It just there's a groove that you fit into where

435
00:35:00.239 --> 00:35:06.880
it doesn't take really much thought, just need to be there.

436
00:35:08.519 --> 00:35:11.519
It's almost like you if you're in a band, you're

437
00:35:11.559 --> 00:35:15.360
all on the same coach, you're all going traveling to

438
00:35:15.440 --> 00:35:22.199
the same destination together. You're just sitting in different seats.

439
00:35:23.559 --> 00:35:30.320
You're still going together. You're still traveling together. So going

440
00:35:30.400 --> 00:35:39.599
back to rehearsing, feeling relaxed in your face, your jaw,

441
00:35:40.000 --> 00:35:49.239
your neck, your shoulders, your arms, your fingers, your legs,

442
00:35:49.519 --> 00:35:57.199
your feet, your back, your chest, and your stomach, your throat,

443
00:35:57.440 --> 00:36:04.360
your mouth, and notice that if you imagine feeling that

444
00:36:04.400 --> 00:36:11.400
way and looking forward to that event that's coming up,

445
00:36:17.320 --> 00:36:20.559
imagine how a relaxed you're going to be when you're

446
00:36:20.599 --> 00:36:27.960
on that stage, enjoying yourself, because that's the ultimate thing,

447
00:36:28.000 --> 00:36:30.840
isn't it. You get to enjoy yourself. You get to

448
00:36:30.880 --> 00:36:36.599
have fun, which is I would argue the main reason

449
00:36:36.679 --> 00:36:42.559
to do it to have fun. And I know that

450
00:36:42.679 --> 00:36:46.000
sometimes I've got a tendency in the past, I used

451
00:36:46.039 --> 00:36:53.079
to clench my jaw quite a bit, and sometimes you've

452
00:36:53.159 --> 00:36:58.920
got to just remember because when you're smiling, when you're

453
00:36:58.960 --> 00:37:03.760
feeling good, when you're thinking of something funny, it relaxes

454
00:37:03.760 --> 00:37:09.760
your jaw or there's a different type of tension. Like

455
00:37:09.800 --> 00:37:14.679
if you're smiling, it's a different feeling, and it loosens

456
00:37:14.760 --> 00:37:27.039
the jaw. It's almost like the antidote atension. And there

457
00:37:27.159 --> 00:37:30.360
was the old thing, wasn't it like, if you want

458
00:37:30.400 --> 00:37:35.599
to relax on stage, imagine the audience is naked. Now,

459
00:37:35.599 --> 00:37:37.800
as I said when I first started on stage, I

460
00:37:37.840 --> 00:37:41.880
was twenty. Imagining a naked audience was not going to

461
00:37:41.920 --> 00:37:49.079
make me feel relaxed. I was going to do the opposite.

462
00:37:49.800 --> 00:37:58.039
But you can see something that's funny. Maybe notice something

463
00:37:58.119 --> 00:38:03.119
that's funny. Maybe notice certain mistake that one of your

464
00:38:03.920 --> 00:38:06.719
band members, if you're in a band, and notice something

465
00:38:06.719 --> 00:38:09.519
that they've done that has made you giggle a little

466
00:38:09.519 --> 00:38:17.079
bit inside, not like full on laughing, but just like ah.

467
00:38:17.400 --> 00:38:19.679
Or maybe you can even see the funny side of

468
00:38:19.719 --> 00:38:25.480
actually the idea that you were nervous about even doing this,

469
00:38:26.920 --> 00:38:29.679
But why would you be stressed over doing this when

470
00:38:29.719 --> 00:38:34.400
you enjoy doing it? You know, maybe saved attention for

471
00:38:34.480 --> 00:38:35.119
doing things you.

472
00:38:35.079 --> 00:38:35.800
Don't like doing.

473
00:38:36.960 --> 00:38:41.159
If you have to have that, I mean I would

474
00:38:41.239 --> 00:38:52.119
argue maybe you not have it then either. Yeah, that's

475
00:38:52.119 --> 00:38:52.960
a weird concept.

476
00:38:53.039 --> 00:38:57.039
Isn't it feel more relaxed? Generally?

477
00:39:03.719 --> 00:39:03.800
So?

478
00:39:03.840 --> 00:39:07.440
I guess there's lots of different things you could do

479
00:39:08.199 --> 00:39:16.079
to help you to change how you feel. One thing

480
00:39:16.199 --> 00:39:20.280
you could do is actually see if you play an instrument.

481
00:39:21.320 --> 00:39:23.840
Maria plays the drums.

482
00:39:25.880 --> 00:39:26.880
What you can do.

483
00:39:27.280 --> 00:39:32.320
Is or if you sing even you can focus on

484
00:39:32.400 --> 00:39:35.239
different parts of your body while you play that instrument.

485
00:39:37.719 --> 00:39:38.960
And I'm want.

486
00:39:38.800 --> 00:39:41.119
To think of the as your voice as an instrument

487
00:39:41.159 --> 00:39:46.519
as well. So or in some ways, it's even easier

488
00:39:46.559 --> 00:39:53.159
if you've got movement, because when you move, if you

489
00:39:53.199 --> 00:39:59.199
think about tai chi or chigong, a lot of it

490
00:39:59.239 --> 00:40:05.719
is about movement and the energy. There's a real energy

491
00:40:05.840 --> 00:40:13.880
changes and it feels nice. So for example, if you're

492
00:40:15.840 --> 00:40:20.480
if you're holding an instrument, notice how it feels. You

493
00:40:20.480 --> 00:40:23.360
could like practice it without the instrument in your hands

494
00:40:24.000 --> 00:40:26.639
or without the drum. You can imagine there's a drum

495
00:40:26.719 --> 00:40:29.480
sticks and there's a drum in front of you, and

496
00:40:29.679 --> 00:40:33.679
just move in your arms and notice how good it

497
00:40:33.760 --> 00:40:36.599
feels in your arms, how good it feels in your

498
00:40:36.719 --> 00:40:41.039
chest and in your back, Just that movement. I'm doing

499
00:40:41.079 --> 00:40:44.719
it now and pretending on playing the drums. Did I

500
00:40:44.719 --> 00:40:46.440
ever tell you I used to actually play the drums

501
00:40:46.519 --> 00:40:50.800
in the cecredets? I did? I used to perform if

502
00:40:51.679 --> 00:40:55.119
it was weird thousands of people because he used to

503
00:40:55.119 --> 00:40:57.400
be used to do it down the street like at

504
00:40:57.480 --> 00:41:01.159
carnivals and things like that and Trafalgar Day and there

505
00:41:01.199 --> 00:41:05.840
will literally be thousands upon thousands of people. And the

506
00:41:05.960 --> 00:41:10.440
good thing I liked is by focusing on the drum,

507
00:41:11.679 --> 00:41:17.119
by focusing on the vibration, I found it quite relaxing,

508
00:41:22.480 --> 00:41:24.559
and also knowing that I wasn't the only one there.

509
00:41:25.480 --> 00:41:27.760
Those people like I always have played the bugle as

510
00:41:27.800 --> 00:41:29.800
well at some point, and.

511
00:41:33.159 --> 00:41:33.960
It wasn't just me.

512
00:41:34.199 --> 00:41:37.159
There was other people and there's other secredets, so there

513
00:41:37.239 --> 00:41:44.760
was what twenty of us maybe more, or marching, so

514
00:41:44.840 --> 00:41:49.039
I wasn't alone doing it. But even if I had

515
00:41:49.119 --> 00:41:54.079
been alone, if I'm marching, if I'm in a situation

516
00:41:54.159 --> 00:41:56.639
when there's other people about, you're not on your own.

517
00:41:56.920 --> 00:42:01.199
Even if you're on stage in an arena.

518
00:42:03.639 --> 00:42:07.239
And you've got ten twenty thousand people watching you, you're

519
00:42:07.280 --> 00:42:13.519
not alone because it's twenty thousand people there and you

520
00:42:13.559 --> 00:42:16.039
don't really need to worry about messing up because.

521
00:42:18.280 --> 00:42:18.760
They're there.

522
00:42:21.480 --> 00:42:26.960
They're already there, and they're there for a reason because

523
00:42:27.000 --> 00:42:29.679
they want to have fun, they want to enjoy themselves,

524
00:42:29.880 --> 00:42:35.599
and they're going to feel that sense of pleasure from

525
00:42:35.679 --> 00:42:40.760
you when you're on stage, because that will radiate from you,

526
00:42:41.840 --> 00:42:44.519
and you'll also get those good vibes from the audience

527
00:42:45.360 --> 00:42:50.199
towards you. So it's like positivity coming in, positivity going out.

528
00:42:51.320 --> 00:42:58.639
It's like the endless stream of calm. And I want

529
00:42:58.679 --> 00:43:01.559
to go on stage now. It feels quite nice. Oh

530
00:43:04.519 --> 00:43:07.480
and the good thing about imagining, A good thing about

531
00:43:07.639 --> 00:43:19.000
rehearsing in your mind is every performance is great. It

532
00:43:19.079 --> 00:43:20.559
can be as great as you want it to be,

533
00:43:24.519 --> 00:43:28.519
which I think is pretty cool. It can be as

534
00:43:29.639 --> 00:43:35.800
groovy as you wish, You can be as talented as

535
00:43:35.840 --> 00:43:45.639
you want. Everything can go perfectly, but most of all,

536
00:43:47.840 --> 00:43:54.679
you can enjoy it. I really enjoy the whole event,

537
00:43:55.880 --> 00:44:03.199
including the build up, because instead of I mean, if

538
00:44:03.239 --> 00:44:07.800
you change dreading something to looking forward to it with excitement,

539
00:44:08.360 --> 00:44:12.719
optimism and actually feeling really good, I know which one

540
00:44:12.760 --> 00:44:17.480
i'd choose. I don't think the you know, dreading something

541
00:44:17.639 --> 00:44:28.360
is a good place to be, really looking forward to

542
00:44:28.519 --> 00:44:32.480
something positively and realizing that you're doing what you can

543
00:44:32.519 --> 00:44:39.280
already do. Now, you know, if you play the drums

544
00:44:39.719 --> 00:44:42.440
and you get on stage and they suddenly say to you, oh,

545
00:44:42.519 --> 00:44:47.119
by the way, can you play the Can you play

546
00:44:47.159 --> 00:44:53.920
the violin instead? Then yeah, I mean if you don't

547
00:44:53.920 --> 00:44:56.920
play the violin, then that would be that wouldn't be

548
00:44:57.239 --> 00:44:58.199
a great situation.

549
00:45:00.320 --> 00:45:01.639
But that's not going to happen, is it.

550
00:45:03.760 --> 00:45:06.199
You know what you're playing, you know what you're doing

551
00:45:06.559 --> 00:45:10.440
when you get on stage. If you're listening to this

552
00:45:10.599 --> 00:45:14.639
because you've got a play coming up, just remember the words.

553
00:45:16.079 --> 00:45:17.639
If you know what you're going to say, you know

554
00:45:17.760 --> 00:45:20.559
what you're going to do. Actors help each other out,

555
00:45:20.639 --> 00:45:21.000
don't they.

556
00:45:23.320 --> 00:45:25.400
And it's quite weird. I noticed this.

557
00:45:25.519 --> 00:45:26.000
I used to do.

558
00:45:27.760 --> 00:45:29.119
I used to do drama at school.

559
00:45:30.280 --> 00:45:32.480
I was I wasn't very good at it. I used

560
00:45:32.519 --> 00:45:34.840
to just play around. I didn't really take it seriously.

561
00:45:35.920 --> 00:45:44.760
But I noticed that people would They wouldn't necessarily remember

562
00:45:45.880 --> 00:45:50.119
everything they had to say until they were on stage,

563
00:45:52.480 --> 00:45:56.039
and then they got into the groove a bit like

564
00:45:56.159 --> 00:46:00.639
a say, like a CD, or like a a record,

565
00:46:02.199 --> 00:46:06.840
like an old vinyl, get into that groove like a

566
00:46:06.960 --> 00:46:10.480
train on the tracks. There's nothing to do. You just

567
00:46:10.599 --> 00:46:12.199
keep going and you're going to end up where you

568
00:46:12.960 --> 00:46:22.079
where you want to end up. And I don't know,

569
00:46:22.199 --> 00:46:24.239
does it help remembering why you're doing it? In the

570
00:46:24.320 --> 00:46:30.639
first place, does it help remembering that you don't have

571
00:46:30.800 --> 00:46:34.679
to do anything. You're doing it because you want to

572
00:46:34.719 --> 00:46:41.960
do it, and you always have a choice. Always, even

573
00:46:42.000 --> 00:46:46.599
in the most extreme situations, we always have a choice. Sometimes,

574
00:46:47.039 --> 00:46:50.880
you know, it makes a lot of sense to make

575
00:46:51.039 --> 00:46:55.079
certain choices. But ultimately, if it's if it's something, do

576
00:46:55.159 --> 00:46:57.440
you want to do it or not. If you want

577
00:46:57.480 --> 00:47:01.159
to do it, do it, enjoy it, and break look

578
00:47:01.239 --> 00:47:05.679
forward to it. Nothing to lose, What is there to lose?

579
00:47:10.519 --> 00:47:12.679
I mean, you know, I'm not I mentioned earlier, like

580
00:47:14.039 --> 00:47:18.199
doing a pool on the drum set, that that probably

581
00:47:18.239 --> 00:47:22.800
wouldn't go down so well. I just remember the see

582
00:47:22.840 --> 00:47:27.119
cadets I was trying to get out of. I didn't

583
00:47:27.119 --> 00:47:28.119
want to march anymore.

584
00:47:28.559 --> 00:47:33.760
But it didn't work the hand of me a violin.

585
00:47:34.280 --> 00:47:34.880
No, they didn't.

586
00:47:34.960 --> 00:47:35.880
I don't know why I said that.

587
00:47:39.480 --> 00:47:41.719
That was weird though, being in the middle of town,

588
00:47:43.719 --> 00:47:46.239
you know, playing the drums and just seeing all these

589
00:47:46.280 --> 00:47:49.400
people I went to school with. It's very weird. It

590
00:47:51.760 --> 00:47:58.880
it broke through the confidence that I didn't know. It

591
00:47:59.000 --> 00:48:01.039
wasn't even it got to the point where I just

592
00:48:01.119 --> 00:48:05.239
didn't care. I'd do it, and maybe I was to

593
00:48:05.360 --> 00:48:07.679
start the first time I ever marched through the town

594
00:48:09.360 --> 00:48:16.639
knowing that my classmates, maybe teachers, family members were going

595
00:48:16.719 --> 00:48:21.320
to be watching at the side, and it was a

596
00:48:21.360 --> 00:48:29.920
little bit oh but after a little while of doing it,

597
00:48:30.119 --> 00:48:33.400
I mean, not within the first time, after a few minutes,

598
00:48:33.440 --> 00:48:35.440
so it's like, I don't care.

599
00:48:37.920 --> 00:48:38.719
It just doesn't matter.

600
00:48:38.840 --> 00:48:41.519
And they're probably in reality, they're not really looking at

601
00:48:41.599 --> 00:48:44.440
me anyway. There's all these other people that are looking

602
00:48:44.480 --> 00:48:47.960
at so the parents of the other kids will be

603
00:48:48.039 --> 00:48:51.159
looking at them their kids, the friends of the other

604
00:48:51.239 --> 00:48:56.159
kids were looking at their kids. None of my teachers

605
00:48:56.280 --> 00:49:02.480
liked me anyway, so they probably weren't looking at meerhaps.

606
00:49:00.239 --> 00:49:03.320
So hopeing it would trip over. I don't know why

607
00:49:03.320 --> 00:49:05.079
I say that. I don't know if they would.

608
00:49:07.360 --> 00:49:12.159
Plus, I had these big drumsticks that I could defend

609
00:49:12.280 --> 00:49:15.719
myself with if I had to. So if a ninja

610
00:49:15.960 --> 00:49:19.639
just jumped down all dressed in black with us, I'm

611
00:49:19.639 --> 00:49:22.920
gonna say, Samurai sword, I could just fend them off

612
00:49:23.000 --> 00:49:27.719
with my drumsticks. That's the kind of things I used

613
00:49:27.760 --> 00:49:32.239
to think about back then. Admittedly I suppose I still do,

614
00:49:32.320 --> 00:49:42.199
because I just said it. I never understood why. I

615
00:49:42.400 --> 00:49:47.119
just wonder how drums. How they got to do it,

616
00:49:49.440 --> 00:49:55.039
how they came about probably not relevant, but just how

617
00:49:58.559 --> 00:50:01.000
it's weird, isn't it How things come about over time?

618
00:50:04.840 --> 00:50:06.840
I mean, I don't know it was an animal skin

619
00:50:06.920 --> 00:50:07.360
to start with.

620
00:50:07.440 --> 00:50:08.199
I suppose wasn't it.

621
00:50:09.840 --> 00:50:15.840
Maybe I don't know. Maybe they were going through a drought,

622
00:50:16.800 --> 00:50:21.679
the people were hungry. They had a cow that was hungry,

623
00:50:22.960 --> 00:50:25.159
so they just like trying to make the cow feel

624
00:50:25.159 --> 00:50:27.679
a bit better, and they patting him on the back

625
00:50:27.840 --> 00:50:30.599
or whatever because he's hungry, he's hot.

626
00:50:30.679 --> 00:50:33.920
You know, he's like collow inside, isn't it. And there's

627
00:50:34.000 --> 00:50:34.239
like a.

628
00:50:36.000 --> 00:50:38.719
Drum kind of sound. It's like, oh, this is good,

629
00:50:40.760 --> 00:50:44.239
and decides always sounds better with sticks.

630
00:50:45.519 --> 00:50:46.519
And ended up.

631
00:50:48.039 --> 00:50:54.639
Walking around of a cow wrapped around his neck. I

632
00:50:54.760 --> 00:50:56.920
imagine a cow would get a bit annoyed after a while.

633
00:50:57.000 --> 00:51:04.000
But don't mess with a cow. They will get their

634
00:51:04.039 --> 00:51:12.000
own back, always out for revenge, spiteful really don't honestly,

635
00:51:12.079 --> 00:51:16.440
don't get on the wrong side of the cow. Tricksters

636
00:51:17.519 --> 00:51:26.559
and never forget. So this is turned weird. I can

637
00:51:26.559 --> 00:51:31.079
I'm moving on. Something you can do with the if

638
00:51:31.079 --> 00:51:34.440
you play an instrument, as in Maria plays the drums

639
00:51:34.480 --> 00:51:37.800
if you play a trumpet, you play the guitar, maybe

640
00:51:37.880 --> 00:51:44.159
you sing whatever, you can actually rehearse in real time,

641
00:51:45.360 --> 00:51:50.159
not on stage, but you can rehearse just like you

642
00:51:50.239 --> 00:51:54.519
do rehearse the instrument. And notice, so if you play

643
00:51:54.559 --> 00:52:03.559
the guitar, every time you drum the keys, strong the keys,

644
00:52:03.599 --> 00:52:08.920
strum the strings rather or press on the strings, it

645
00:52:09.079 --> 00:52:14.559
sends a signal forew to relax, to feel confident, to

646
00:52:14.719 --> 00:52:20.000
be focused, and to play at your best. But at

647
00:52:20.039 --> 00:52:26.840
the same time, feel relaxed and have that focus that

648
00:52:26.960 --> 00:52:30.079
you need. So you're not thinking about anything else because

649
00:52:30.159 --> 00:52:34.320
nothing else is relative, nothing else is important in that moment,

650
00:52:36.760 --> 00:52:43.559
just what you're doing. And when it comes to the

651
00:52:43.719 --> 00:52:49.320
night of performing, you're already prepared for that. And as

652
00:52:49.400 --> 00:52:51.639
soon as you even look at the instrument that you're

653
00:52:51.679 --> 00:52:54.440
going to be playing, you feel relaxed.

654
00:53:00.679 --> 00:53:01.400
You sit down.

655
00:53:01.599 --> 00:53:06.719
If you're sitting down, it gets you into that zone.

656
00:53:07.119 --> 00:53:12.199
It's almost like you become part of the instrument. You

657
00:53:12.320 --> 00:53:16.480
become part of the guitar, you become part of the trumpet,

658
00:53:19.119 --> 00:53:21.480
or if you're dancing, you become part.

659
00:53:22.960 --> 00:53:29.119
Of the song of the stage.

660
00:53:29.880 --> 00:53:32.599
If you're performing, you almost like you become part of

661
00:53:32.679 --> 00:53:37.000
the audience, there's that energy. You all joined together, and

662
00:53:37.119 --> 00:53:41.960
we are all literally joined together by energy. We're not

663
00:53:42.159 --> 00:53:47.599
really separate. Everyone listening to this is connected to me

664
00:53:48.039 --> 00:53:53.519
by energy. We're all connected together in a weird way.

665
00:53:53.920 --> 00:53:57.679
We're not in a yeah, I mean it's.

666
00:54:00.239 --> 00:54:02.719
I just can't think of the movie Centerpede, So let's

667
00:54:02.800 --> 00:54:05.119
move on from that. But I'm just saying we're all

668
00:54:05.280 --> 00:54:12.559
connected in an energetic sense, and there's energy through voices,

669
00:54:12.719 --> 00:54:17.599
energy through words, and even though I am possibly in

670
00:54:17.679 --> 00:54:21.480
a completely different country to where you are, my words

671
00:54:21.920 --> 00:54:32.960
and my voice can reach you calm you allow you

672
00:54:33.280 --> 00:54:47.320
to feel relaxed and present, and also reconnect with the

673
00:54:47.679 --> 00:54:59.000
joy that you have for performing, because there's something quite

674
00:54:59.360 --> 00:55:03.239
special about out performing. You know, there's there's a there's

675
00:55:03.239 --> 00:55:08.360
a buzz that I haven't done everything in the world,

676
00:55:11.199 --> 00:55:13.679
but I think a lot of people would agree that

677
00:55:14.119 --> 00:55:17.639
there's a certain buzz that comes from performing in front

678
00:55:17.679 --> 00:55:21.880
of an audience that you just won't get anywhere else.

679
00:55:25.119 --> 00:55:27.760
And of course it's going to be different for different people.

680
00:55:27.960 --> 00:55:29.840
It's also going to be different depending on what you do,

681
00:55:30.440 --> 00:55:35.840
but there's going to be similarities whether you're in the band,

682
00:55:38.039 --> 00:55:43.840
whether you're in a play, whether it's a carol service,

683
00:55:44.480 --> 00:55:48.360
whether it's even if it was some kind of political

684
00:55:48.480 --> 00:55:52.440
debate or you're doing a spelling bee or something like that.

685
00:55:52.880 --> 00:55:59.360
You're on stage in front of people, and there's an

686
00:55:59.519 --> 00:56:08.039
energy it, there's an excitement about it. It can be

687
00:56:08.159 --> 00:56:16.320
quite moorish. I mean, some people never want to quit,

688
00:56:16.440 --> 00:56:20.000
They never want to stop performing. Some people performing until

689
00:56:20.039 --> 00:56:22.960
they're in their nineties if they can, because they love

690
00:56:23.039 --> 00:56:31.039
it so much. I mean, there's actors that are still

691
00:56:31.119 --> 00:56:41.519
performing in their nineties when acts Arose is about one

692
00:56:41.639 --> 00:56:42.719
hundred and five.

693
00:56:44.119 --> 00:56:44.320
Is not.

694
00:56:44.440 --> 00:56:45.079
I'm sure he's not.

695
00:56:45.880 --> 00:56:49.159
But while they're Rolling Stones, they're all in their eighties,

696
00:56:49.159 --> 00:57:01.119
aren't they. They're still performing. I'm not going to say

697
00:57:01.159 --> 00:57:05.199
anything about the Rolling Stones. I'm not gonna imagine Axel

698
00:57:05.320 --> 00:57:09.400
Rose fans dare Jason? I was with you until a

699
00:57:09.440 --> 00:57:11.719
bit about Axl Rose. I have been a fan of

700
00:57:11.800 --> 00:57:14.800
his since nineteen twenty three. How dare you say that

701
00:57:14.840 --> 00:57:23.639
he's old? Visualize so visualize it, you know, the visualizing

702
00:57:25.679 --> 00:57:36.000
imagining that performance going really well is something that you

703
00:57:36.079 --> 00:57:41.760
can do over and over and over again, rehearsing it

704
00:57:42.000 --> 00:57:45.719
over and over and over to the point where it

705
00:57:45.880 --> 00:57:50.800
feels it may feel like you've already performed, you've already

706
00:57:50.840 --> 00:57:56.599
done it, like you know how it feels after the event,

707
00:57:58.519 --> 00:58:01.320
you skipped forward all the way to the end and

708
00:58:01.440 --> 00:58:05.679
you're looking back thinking that it's really good, I'm so

709
00:58:05.960 --> 00:58:15.760
pleased it went so well, and then you're looking forward

710
00:58:15.840 --> 00:58:24.639
to the next one. And of course there's something to

711
00:58:24.760 --> 00:58:31.480
be said for being prepared, so you can also include

712
00:58:31.559 --> 00:58:36.920
that in any visualizations you do. Being prepared for doing it,

713
00:58:38.679 --> 00:58:43.920
knowing what you're going to do, rehearsing, just being prepared.

714
00:58:46.000 --> 00:58:53.400
I want you to know you're prepared. Everything else. As

715
00:58:53.440 --> 00:58:58.519
I say, it's just cheese. Actually, I'm not sure if

716
00:58:58.519 --> 00:59:01.320
anyone's ever said that. What was it?

717
00:59:01.639 --> 00:59:05.920
Just chocolate? Just coffee? Gravy? That's it, just gravy.

718
00:59:08.920 --> 00:59:10.880
That's what the young people used to say twenty five

719
00:59:10.960 --> 00:59:11.360
years ago.

720
00:59:17.360 --> 00:59:21.360
You could also prepare yourself by.

721
00:59:23.119 --> 00:59:34.599
Saying some affirmations, reminding yourself that you can feel calm,

722
00:59:35.559 --> 00:59:38.880
reminding yourself that you know what you're doing, and reminding

723
00:59:38.920 --> 00:59:42.239
yourself that there's a reason you're doing this and you

724
00:59:42.400 --> 00:59:47.039
want to do it. You want to be up there

725
00:59:47.079 --> 00:59:51.159
on stage, that's why you're doing it. You want to

726
00:59:51.320 --> 00:59:57.840
enjoy it. So an example, I suppose of an affirmation,

727
01:00:00.159 --> 01:00:02.079
I'll give you a few, but you can think upside

728
01:00:02.079 --> 01:00:06.960
of your own you think up something that suits you personally,

729
01:00:08.000 --> 01:00:18.119
maybe something to do with your own particular performance situation.

730
01:00:20.320 --> 01:00:26.000
So for example, if you're playing the drums, you can

731
01:00:26.159 --> 01:00:34.639
just you know, say, my shoulders and my jaw feel relaxed.

732
01:00:37.760 --> 01:00:45.239
My shoulders and my jaw feel relaxed. If you're in

733
01:00:45.320 --> 01:00:49.679
a play, you can just say to yourself, I remember

734
01:00:54.639 --> 01:01:07.239
everything I need to remember. There's more general things like

735
01:01:08.800 --> 01:01:25.679
I embrace my performance, feeling calm and feeling positive. And

736
01:01:25.800 --> 01:01:28.519
it's another this is one that you can actually really

737
01:01:29.199 --> 01:01:40.000
focus on before and during the performance. So you can

738
01:01:40.079 --> 01:01:44.360
do this as you practice also in your mind and

739
01:01:44.559 --> 01:01:52.760
as you practice in real life. Each time I play,

740
01:01:54.559 --> 01:02:06.159
I relax more deeply into the music. Each time I play,

741
01:02:07.079 --> 01:02:19.559
I relax more deeply into the music. Because ultimately, if

742
01:02:19.639 --> 01:02:25.960
you're in a band, or if you're an acquire, if

743
01:02:26.000 --> 01:02:30.719
you're in a play, if you're dancing, whatever, you become

744
01:02:30.960 --> 01:02:39.920
part of that The instrument becomes part of that performance,

745
01:02:40.639 --> 01:02:45.360
and you become part of the instrument. Therefore, you become

746
01:02:45.519 --> 01:02:50.960
part of the performance. If you're dancing, you become part

747
01:02:51.159 --> 01:03:01.559
of the dancing. If you're in a play, you're also

748
01:03:01.719 --> 01:03:08.119
part of that play. You become the play with other people.

749
01:03:13.840 --> 01:03:14.840
That energy.

750
01:03:16.760 --> 01:03:23.239
From the audience makes everything a lot easier as well,

751
01:03:24.400 --> 01:03:32.559
because ultimately, most audiences want you to do well.

752
01:03:33.800 --> 01:03:39.480
They've not come out with negativity. They're coming out because.

753
01:03:39.320 --> 01:03:41.920
They want to have fun, they want to enjoy themselves,

754
01:03:42.559 --> 01:04:00.360
and they want to see you enjoy yourself. I've seen

755
01:04:00.440 --> 01:04:10.000
people do karaoke and sung so well that people in

756
01:04:10.079 --> 01:04:12.920
the audience are just I've seen a pub so no

757
01:04:13.000 --> 01:04:18.000
one has necessarily taken much notice. They all clap, but

758
01:04:18.079 --> 01:04:21.519
they're just like okay. And then I've seen someone go

759
01:04:21.679 --> 01:04:27.760
on and didn't do didn't sing particularly great, but put

760
01:04:27.840 --> 01:04:34.920
effort in and the whole place goes up in cheers

761
01:04:36.920 --> 01:04:43.960
because they appreciate the fact that the person has made

762
01:04:43.960 --> 01:04:47.599
an effort. Or maybe it's a young kid that's gone

763
01:04:47.599 --> 01:04:52.440
on and everyone's cheering with the kid on.

764
01:04:54.679 --> 01:04:55.400
And it's nice.

765
01:04:56.719 --> 01:04:58.800
I think that's why some of these talent shows like

766
01:04:58.920 --> 01:05:02.440
Britain's Got Talent are popular because I have people on

767
01:05:02.559 --> 01:05:08.079
their young people, elderly people, people have all played all

768
01:05:08.440 --> 01:05:16.000
or types performing some that maybe not gonna say shouldn't perform,

769
01:05:16.079 --> 01:05:21.000
but maybe wouldn't get to perform otherwise. Yet they get

770
01:05:21.039 --> 01:05:27.119
an opportunity to be on stage and a good thing

771
01:05:27.199 --> 01:05:32.000
about something like a choir. Or when I was in

772
01:05:32.079 --> 01:05:34.880
a band, I wasn't particularly good at any of the

773
01:05:35.000 --> 01:05:39.119
music instruments that I played, but the rest of the

774
01:05:39.159 --> 01:05:42.639
band drowned me out. So even if I did above

775
01:05:42.800 --> 01:05:49.960
note or I just couldn't played the A completely different

776
01:05:50.079 --> 01:05:58.039
tune which happened once, and it wasn't my fault. The

777
01:05:58.159 --> 01:06:01.719
tune was supposed to go to do do do do

778
01:06:01.800 --> 01:06:04.079
do do do do do do do do do do

779
01:06:04.239 --> 01:06:06.760
do do do do do do Do do do do

780
01:06:07.079 --> 01:06:08.840
do do do do do do do do do do

781
01:06:08.920 --> 01:06:11.000
do do do do do.

782
01:06:11.039 --> 01:06:17.800
Do Now, this was on a Sunday morning. It was

783
01:06:17.840 --> 01:06:18.679
Trafalgar Day.

784
01:06:19.079 --> 01:06:26.440
There was cic cadets from every town. There probably the

785
01:06:26.719 --> 01:06:32.719
hundreds if not more ciccadets all walk in the streets

786
01:06:33.119 --> 01:06:36.679
on Trafalgar Day, which is a really big like naval day.

787
01:06:39.519 --> 01:06:44.880
The night before or the evening before, I got a

788
01:06:44.880 --> 01:06:47.920
little bit distracted and I was thinking about the dog's

789
01:06:47.960 --> 01:06:51.320
a hazard. So I was going do do do do

790
01:06:51.519 --> 01:06:55.239
do do do do do do do do But no

791
01:06:55.360 --> 01:06:57.360
one heard it. The person next to me heard it

792
01:06:57.440 --> 01:07:05.000
and started laughing, but it wasn't heard, and no one

793
01:07:05.119 --> 01:07:12.000
cared because no one's really looking at me anyway. Okay,

794
01:07:12.079 --> 01:07:14.280
one person said, can you pull your trousers up please?

795
01:07:14.920 --> 01:07:30.239
But other than that, you know, so, what was I

796
01:07:30.360 --> 01:07:38.880
talking about? Oh? Yeah, So the bottom line really is

797
01:07:42.039 --> 01:07:43.880
to look forward to it because you want to do it,

798
01:07:45.199 --> 01:07:52.480
because you enjoy doing it, and because it's fun. And

799
01:07:54.719 --> 01:08:09.039
what other reason is there really which means anything other

800
01:08:09.159 --> 01:08:13.480
than feeling calm and relaxed. Yeah, a bit excited. You

801
01:08:13.559 --> 01:08:19.239
know this the adrenaline adrenalines there are standard when it

802
01:08:19.359 --> 01:08:23.439
comes to tonight, but it's a different type of adrenaline.

803
01:08:25.039 --> 01:08:30.439
It's positive adrenaline. It's a there's no no negativity involved

804
01:08:30.560 --> 01:08:33.840
or attached. That's not there at all, because it's it

805
01:08:33.960 --> 01:08:39.159
doesn't fit. There's no room, there's no space for it.

806
01:08:41.600 --> 01:08:48.800
It's not relevant, it's not required. You can't you can't

807
01:08:48.920 --> 01:08:52.359
have you can't feel relaxed and stressed at the same time.

808
01:08:52.720 --> 01:08:56.479
The two don't really go together, not really, not when

809
01:08:56.479 --> 01:09:09.119
you've really relaxed, and a good thing is you can

810
01:09:09.279 --> 01:09:14.600
also feel focused and relaxed at the same time, which

811
01:09:14.640 --> 01:09:22.399
is good, a nice focused relaxation where you can do

812
01:09:23.640 --> 01:09:30.159
and enjoy doing what you want to do on stage,

813
01:09:31.039 --> 01:09:36.359
performing doing what you know you can do, what you've rehearsed,

814
01:09:36.439 --> 01:09:41.479
what you practiced, ultimately doing what you've chosen to do,

815
01:09:47.119 --> 01:09:52.640
and when you realize you've chosen to do it, What

816
01:09:52.880 --> 01:09:57.319
possible reason is there to feel anything but positive? Really?

817
01:09:59.439 --> 01:10:10.960
In reality, Tea, there isn't Is there? Comfort and calmness

818
01:10:12.680 --> 01:10:19.199
and a degree of excitement surely is pretty much all

819
01:10:19.279 --> 01:10:24.359
you can have now because you've chosen to do this.

820
01:10:29.119 --> 01:10:37.079
It's your choice. And if you're doing something you've chosen

821
01:10:37.199 --> 01:10:44.239
to do what it can't be anything, especially in this

822
01:10:44.359 --> 01:10:52.399
situation like this, What can it be but calm? How

823
01:10:52.479 --> 01:11:03.399
can you feel but relaxed and positive. It's not like

824
01:11:03.479 --> 01:11:05.680
you're going to get on stage and someone's going to say, now,

825
01:11:06.600 --> 01:11:10.760
build me a space rocket. Yeah. I mean if someone

826
01:11:10.840 --> 01:11:14.520
did that to me, I'd be that that would be

827
01:11:14.600 --> 01:11:18.239
a bit distressing. Mind you, I am a rocket scientist.

828
01:11:18.319 --> 01:11:20.840
That be okay for me, I'm not. I don't know

829
01:11:20.840 --> 01:11:23.279
why I said that. Why would someone ask you to

830
01:11:23.319 --> 01:11:25.880
build a space rocket? But it's not going to happen,

831
01:11:26.000 --> 01:11:30.840
is it? You know why? You're there, you know why

832
01:11:30.920 --> 01:11:34.279
you're going there. And also you've got the support of

833
01:11:34.399 --> 01:11:38.319
the other people, and that does include the audience. They

834
01:11:38.479 --> 01:11:44.840
want to see you succeed, but they're not bothered. They're

835
01:11:44.880 --> 01:11:47.800
not examining you. They're not it's like, oh, watching every

836
01:11:47.880 --> 01:11:48.439
move you make.

837
01:11:49.000 --> 01:11:50.439
They're just there to have fun.

838
01:11:51.560 --> 01:11:56.319
They're more focused on their own in the feelings than

839
01:11:56.399 --> 01:12:04.359
what's going on in anyone else's mind. So I'll leave

840
01:12:04.399 --> 01:12:08.600
you with that. Let me know if it's useful or

841
01:12:08.640 --> 01:12:10.960
if it was just a punch of rubbish. I don't

842
01:12:10.960 --> 01:12:14.359
know who it might have been, so hopefully it was

843
01:12:15.840 --> 01:12:19.199
a little bit useful for you, So thank you for listening.

844
01:12:19.319 --> 01:12:21.880
Remember to be kind to yourself because you deserve to

845
01:12:21.920 --> 01:12:26.279
be happy. Be gentle with yourself. You do deserve to

846
01:12:26.359 --> 01:12:32.640
feel safe and good luck with your performance. Feeling relaxed

847
01:12:32.720 --> 01:12:38.199
and confident because you want to, because you choose to.

848
01:12:41.079 --> 01:12:57.920
Lots of love. Bye, relax in a more deep and

849
01:13:01.800 --> 01:13:09.119
meaningful way, maybe in a way that can not just

850
01:13:09.479 --> 01:13:19.520
allow you to feel calmer now and throughout the time

851
01:13:20.239 --> 01:13:28.560
we spend together here, not just relaxed at the end

852
01:13:28.680 --> 01:13:33.079
of the recording when it's finished and you can enjoy

853
01:13:33.279 --> 01:13:50.640
that sense of comfort and peace. But also I think

854
01:13:50.720 --> 01:14:01.880
it would be nice to have those feelings of relaxation

855
01:14:04.239 --> 01:14:18.439
continue for longer after the recording has ended, so that

856
01:14:18.600 --> 01:14:31.000
you can still benefit from listening to my voice, maybe

857
01:14:31.119 --> 01:14:42.479
in a few hours time, perhaps tomorrow, and then by

858
01:14:42.640 --> 01:14:50.439
listening regularly, especially if you find like some people do

859
01:14:50.960 --> 01:14:54.600
and myself as well. I sometimes I find one particular

860
01:14:54.720 --> 01:15:04.800
recording that really resonates with me, and I just listened

861
01:15:04.840 --> 01:15:10.079
to it over and over again every morning, every evening.

862
01:15:17.760 --> 01:15:22.399
There was this recording from We're going back to about

863
01:15:22.560 --> 01:15:27.760
nineteen ninety nine. It wasn't hypnosis, but it was a

864
01:15:27.920 --> 01:15:37.319
guided visualizations. It kind of was hypnosis, really, and I

865
01:15:37.439 --> 01:15:40.720
managed to find it again and it still has the

866
01:15:40.800 --> 01:15:49.960
same effect on me, And part of it was the

867
01:15:50.079 --> 01:16:03.359
person's voice relaxed me, just felt so peaceful, and I'd

868
01:16:03.399 --> 01:16:10.520
look forward to listening to her in the morning and

869
01:16:10.720 --> 01:16:21.720
in the evening. And I knew before even pressing the

870
01:16:21.840 --> 01:16:30.319
play button that since I've done that pressed the play button.

871
01:16:31.119 --> 01:16:42.119
This was in the days of CD players press the

872
01:16:42.199 --> 01:16:47.880
play button, ifact it might have even been a tape

873
01:16:48.319 --> 01:16:52.319
tape recorder. I'd lie down on the bed and then

874
01:16:57.840 --> 01:17:10.600
even without necessary boroughly listening to her words because I

875
01:17:10.720 --> 01:17:18.159
had them memorized. Really, it was as if my body

876
01:17:20.119 --> 01:17:33.520
knew exactly what to do, and the muscles just almost

877
01:17:33.640 --> 01:17:54.039
went into automatic relaxation, and I remember my mind would

878
01:17:54.119 --> 01:18:05.439
slow down. Now. Now, I was listening to this recording

879
01:18:08.840 --> 01:18:14.840
in the early days of learning hypnosis, and long before

880
01:18:16.479 --> 01:18:24.560
I ever made any videos or audio recordings myself, because

881
01:18:24.560 --> 01:18:27.560
I didn't start doing that till two thousand and six.

882
01:18:34.520 --> 01:18:50.439
I knew, I knew how helpful I found being able

883
01:18:50.520 --> 01:18:59.920
to just let go, to have that trust in the person.

884
01:19:00.079 --> 01:19:10.159
And I'm listening to knowing that it's going to be

885
01:19:14.079 --> 01:19:21.199
just as relaxing, if not more so. Each time you

886
01:19:21.359 --> 01:19:34.359
hear my voice, you may feel the same. Some people

887
01:19:37.000 --> 01:19:49.279
have been listening to me for over a decade, maybe

888
01:19:49.439 --> 01:19:54.840
not solidly, obviously not twenty four hours a day, but

889
01:19:57.000 --> 01:20:01.840
maybe people come back. Some people may be listen every day.

890
01:20:13.079 --> 01:20:19.000
That's something that I do which you may not realize

891
01:20:21.439 --> 01:20:39.960
by listening, is when I record these recordings. Now, for example,

892
01:20:44.560 --> 01:20:52.279
I also am affected by the words that I say.

893
01:20:57.640 --> 01:21:04.000
So if I said to you, focus on your feet,

894
01:21:06.520 --> 01:21:14.239
notice your feet relaxing, I will be focusing on my feet.

895
01:21:19.159 --> 01:21:36.520
I will be noticing my feet relaxing. If I said,

896
01:21:36.680 --> 01:21:44.319
focus on your hands and maybe notice the difference between

897
01:21:44.439 --> 01:21:55.239
each hand. Perhaps notice the air in the room, the

898
01:21:55.399 --> 01:21:59.840
temperature of the room. On the backs of your hand.

899
01:22:07.840 --> 01:22:11.640
You may start to notice what almost feels like a

900
01:22:11.840 --> 01:22:19.760
very light breeze, even though there may not be any

901
01:22:20.319 --> 01:22:25.039
type of breeze at all where you are right now.

902
01:22:33.399 --> 01:22:43.960
And as you become aware of your hands, I'm also

903
01:22:44.359 --> 01:23:12.520
aware of how relaxed my hands are feeling now. And

904
01:23:12.720 --> 01:23:19.600
when it comes to potentially drifting off to sleep, which

905
01:23:19.760 --> 01:23:32.880
may be the reason you're listening, I also feel drowsy

906
01:23:36.119 --> 01:23:49.560
when I make these recordings. I also notice my mind drifting.

907
01:23:57.479 --> 01:24:10.039
In fact, at times I've actually fallen asleep without even noticing,

908
01:24:14.960 --> 01:24:24.039
and then I carry on talking. And it's only when

909
01:24:24.399 --> 01:24:33.439
I listen back to do the editing I hear snoring

910
01:24:35.359 --> 01:24:42.640
and I think, I don't remember snoring. I remember talking.

911
01:24:45.479 --> 01:24:52.600
Was this snoring? Was a pig turned up? That's why

912
01:24:52.680 --> 01:24:59.920
I sound like when I snare, how I give a

913
01:25:00.560 --> 01:25:13.920
into the whole experience. I don't know how you feel.

914
01:25:20.199 --> 01:25:26.760
How relaxed do you feel in your feet, how relaxed

915
01:25:30.560 --> 01:25:51.680
you feel in your hands. I have noticed more and

916
01:25:51.920 --> 01:26:10.720
more that the more relaxed, deeper level of comfort you feel,

917
01:26:14.439 --> 01:26:30.560
the easier your breathing becomes. It's almost like that additional

918
01:26:33.760 --> 01:26:54.680
muscle relaxation. So this allows you to breathe easier without

919
01:26:56.199 --> 01:27:16.880
necessarily focusing on your breath, however, being able to notice

920
01:27:27.520 --> 01:27:57.199
the ease in which you breathe so naturally. You breathe

921
01:27:57.880 --> 01:28:39.239
so very easily and smoothly. Whenever I imagine m my

922
01:28:39.479 --> 01:28:55.760
breathing improving. When I've got my eyes closed, I tend

923
01:28:55.920 --> 01:29:08.960
to via lies a beautiful field with trees and flowers

924
01:29:15.800 --> 01:29:48.800
producing all that life giving oxygen. It feels nice two

925
01:29:50.359 --> 01:30:09.279
if nothing else, just taking some time away from everything,

926
01:30:20.640 --> 01:30:53.159
enjoying that feeling of peace, serenity with a joyful heart.

927
01:31:18.520 --> 01:31:44.000
Time seems to just drip by, so very slowly, relaxed,

928
01:31:49.920 --> 01:32:29.039
so deeply peaceful, completely unattached to any thoughts whatsoever in

929
01:32:29.239 --> 01:33:33.600
this moment, completely free, noticing that your mind has slowed down.

930
01:33:41.920 --> 01:34:28.600
Slowed down because nothing really requires your attention. You can

931
01:34:28.880 --> 01:34:44.960
enjoy the physical sensations of allowing the stress to rip

932
01:34:45.720 --> 01:34:59.199
out of your body, to appear out of every part

933
01:35:05.479 --> 01:35:30.199
of your body, being released from your brain ng your

934
01:35:30.399 --> 01:36:38.760
mind slowly but surely the muscle SINGLX relax, rex so

935
01:36:39.239 --> 01:37:20.119
very deeply, Rex so deeply in the feelings, the pleasant

936
01:37:20.319 --> 01:37:45.119
feelings in your arms and shoulders, deepening each part of

937
01:37:45.239 --> 01:38:26.800
your body further and deeper and deeper, noticine, the feelings

938
01:38:27.319 --> 01:39:27.479
in the back of your neck, the feelings in your wrists, muscles,

939
01:39:29.600 --> 01:40:06.840
in front of your body. I all say, feeling peaceful, deeply,

940
01:40:23.880 --> 01:40:34.159
there's a sense of peace spreads through your fairy core.

941
01:41:04.760 --> 01:41:24.560
Even when you focus on your mind, your mind becomes

942
01:41:31.960 --> 01:42:54.800
eve and slower, even deeper, relaxing, so very slow, his stomach,

943
01:43:08.920 --> 01:43:50.920
peace fall in your stomach. You're back. Notice Notice how

944
01:43:51.159 --> 01:44:09.119
relaxed you'd never feel in the hole of your back.

945
01:44:34.319 --> 01:44:43.319
You spy from your brain all the way down the

946
01:44:43.520 --> 01:44:54.159
middle of your back, sending and receiving millions of messages

947
01:44:54.920 --> 01:46:25.920
every day, deep comfort, increasing deeply relaxed, un relegs, spreading

948
01:46:26.119 --> 01:46:35.199
those signals down a spine or cord into air every

949
01:46:35.520 --> 01:46:54.199
part of your body, your shins and your calf, muscles,

950
01:47:21.439 --> 01:47:50.960
your elbows, Feelings of peace and tranquility spreading through your body,

951
01:47:55.960 --> 01:48:12.239
tips of your toes, to your eyes, your fingers, all

952
01:48:12.239 --> 01:48:29.319
the way till you lower back. The tinker read the

953
01:48:29.479 --> 01:49:40.199
tinker peace drifting mind, just wandering away, happy to let go,

954
01:49:43.680 --> 01:50:44.960
let go completely, let go, so tranquil, your whole body

955
01:50:49.319 --> 01:52:30.560
enjoying a sense of listening, go he for more pece,

956
01:53:05.079 --> 01:53:56.239
enjoying the space, this space of peace and safety, so fary, relaxed,

957
01:55:26.119 --> 01:55:50.800
letting go. Maybe we can just focus on the different

958
01:55:51.239 --> 01:56:26.159
parts of your body, just to notice you fool heathn't

959
01:56:26.279 --> 01:57:32.720
your eyes jew so loose, noticing a sense of complete freedom,

960
01:57:44.760 --> 01:59:41.560
absolute freedom, ri peesh energy, peace to breathe so much

961
01:59:42.479 --> 02:00:52.640
easier loose. You may have or may not have noticed

962
02:00:57.399 --> 02:01:59.199
your mind drifted, peaceful man, even more deeply in the

963
02:01:59.359 --> 02:02:16.800
direction total bliss for pace, bliss for.

964
02:02:17.239 --> 02:04:01.479
Pace, terreft o to pace, Colm.

965
02:04:06.680 --> 02:04:47.439
So calm, let him go, peace with mind.

966
02:04:56.720 --> 02:06:00.960
Rexed forty so relaxed, so relaxed. Your body feels almost invisible.

967
02:06:16.159 --> 02:07:17.199
So the very relaxed, I'm peaceful, so peaceful, relax likes.

968
02:07:36.600 --> 02:07:42.840
And you could start to notice that you are feeling

969
02:07:43.239 --> 02:07:54.439
more relaxed, even though I've not purposely focused your mind

970
02:07:55.399 --> 02:08:02.960
upon that sense of physical comfort that is growing within

971
02:08:03.079 --> 02:08:12.199
you throughout your body, and your mind starts to slow down,

972
02:08:17.159 --> 02:08:24.319
and that could be almost in recognition of I guess

973
02:08:24.760 --> 02:08:37.239
my speech not being particularly fast, and things just generally

974
02:08:38.920 --> 02:08:49.960
feel calmer. Just by listening to my voice, you give

975
02:08:50.000 --> 02:08:56.920
yourself an opportunity to take a break from the day,

976
02:08:59.079 --> 02:09:06.560
take a break from your life as it is, and

977
02:09:06.720 --> 02:09:14.439
to give yourself a rest, giving yourself permission to take

978
02:09:14.560 --> 02:09:20.119
some time off and to allow your body to relax

979
02:09:21.840 --> 02:09:29.720
and allow your mind to slow down, which in turn

980
02:09:32.359 --> 02:09:37.359
releases the tension and he stresses that you had in

981
02:09:37.479 --> 02:09:47.279
your body. It's almost as if the parts of your

982
02:09:47.319 --> 02:09:59.359
body just open up, allowing the negativity out and at

983
02:09:59.399 --> 02:10:06.720
the same time time replacing that negativity with positive heathing

984
02:10:07.319 --> 02:10:14.840
energy which then fills your body up and your mind

985
02:10:15.319 --> 02:10:31.399
to also starts to appreciate those feelings of increasing confidence,

986
02:10:35.279 --> 02:10:51.880
an almost uplifting feeling, positive healing, an energy that spreads

987
02:10:52.359 --> 02:11:03.159
through your body like a wave of comfort, and all

988
02:11:03.239 --> 02:11:15.279
this comes and just allowing yourself a few minutes, maybe

989
02:11:15.439 --> 02:11:18.039
half an hour, however long you want it to be,

990
02:11:19.520 --> 02:11:31.439
to just rest and allow your mind and your body

991
02:11:33.680 --> 02:11:50.439
to almost reset itself to the settings of comfort and relaxation, calmness,

992
02:11:54.720 --> 02:12:04.079
which allows more room for feelings of pleasure and happiness

993
02:12:08.159 --> 02:12:16.960
to move around your body and into your mind, almost

994
02:12:17.760 --> 02:12:22.319
as if your mind and your body are sinking together,

995
02:12:26.600 --> 02:12:36.319
almost mirroring each other, with that growing positivity and calmness,

996
02:12:41.359 --> 02:12:48.560
And it feels nice. It really does feel nice to

997
02:12:48.800 --> 02:12:54.479
know that you are the one that has allowed yourself

998
02:12:57.960 --> 02:13:07.319
to feel more comfort and to experience.

999
02:13:09.000 --> 02:13:10.159
More of this.

1000
02:13:11.960 --> 02:13:27.119
Deep relaxation spreading throughout your body. And as I focus

1001
02:13:28.680 --> 02:13:34.439
on each part of your body, you can notice that

1002
02:13:34.640 --> 02:13:49.159
that part becomes even more relaxed just by focusing on it.

1003
02:13:51.720 --> 02:14:01.359
It becomes even more calm and comfortable just by focusing.

1004
02:14:05.439 --> 02:14:11.199
And as I move down your body, starting at your head,

1005
02:14:13.880 --> 02:14:20.600
the parts that you've already focused on will continue to

1006
02:14:20.760 --> 02:14:28.399
relax deeply, and those parts that we've not yet focused

1007
02:14:28.479 --> 02:14:40.720
on or just automatically release any remain in tension in

1008
02:14:40.880 --> 02:14:55.119
anticipation of even more comfort about to come. Now, I'm

1009
02:14:55.159 --> 02:15:01.640
going to start by focusing on your forehead. Just being

1010
02:15:01.760 --> 02:15:10.399
aware of the feelings of your forehead and any background

1011
02:15:10.680 --> 02:15:17.520
sounds like mister Herbert the pigeon can just allow you

1012
02:15:17.760 --> 02:15:25.199
to feel even more relaxed. Just means you're in the moment.

1013
02:15:28.359 --> 02:15:33.159
This isn't this isn't a sterile environment. This is the

1014
02:15:33.359 --> 02:15:41.239
world I live in, the countryside, so there's lots of

1015
02:15:42.800 --> 02:15:52.119
nature sounds around. So as you focus on your forehead,

1016
02:15:54.159 --> 02:15:59.640
just notice how it becomes even more relaxed as you

1017
02:16:01.760 --> 02:16:09.039
focus only on my voice and that part of your body.

1018
02:16:14.239 --> 02:16:22.520
Moving down to your eyes, focusing on your eyes, noticing

1019
02:16:25.000 --> 02:16:34.680
how your eyelids feel so heavy yet so light at

1020
02:16:34.719 --> 02:16:41.159
the same time, and all the muscles around your eyes

1021
02:16:41.440 --> 02:16:55.840
relaxing completely. Moving your focus down to your mouth, your lips,

1022
02:16:56.319 --> 02:17:02.959
your tongue, your teeth, and your gums, the whole of

1023
02:17:03.120 --> 02:17:17.920
your mouth relaxing, calm and loose. As you focus now

1024
02:17:18.719 --> 02:17:25.600
on your jawl not just the parts of your jaw

1025
02:17:25.719 --> 02:17:30.120
near your mouth and your chin, but all the way

1026
02:17:30.239 --> 02:17:36.600
up the size of your face to your ears, the

1027
02:17:36.879 --> 02:18:01.360
hole of your jaw, feeding more relaxed and calm. Focusing

1028
02:18:04.840 --> 02:18:09.959
on your neck, the front of your neck and your

1029
02:18:10.120 --> 02:18:23.440
throat relaxing and loose and calm. The sides of your neck,

1030
02:18:25.520 --> 02:18:32.440
the right and left side of your neck, relax and

1031
02:18:34.000 --> 02:18:47.639
loose and calm. And now the back of your neck.

1032
02:18:50.920 --> 02:19:00.920
Focusing on the back of your neck, letting go of

1033
02:19:01.120 --> 02:19:08.000
any tension that may have been there before, and enjoying

1034
02:19:08.399 --> 02:19:21.280
that sense of increasing comfort and release that you can

1035
02:19:21.440 --> 02:19:32.559
experience in the back of your neck, moving down your

1036
02:19:32.680 --> 02:19:40.000
back and moving either side of your spine right from

1037
02:19:40.079 --> 02:19:45.399
the top of your back all the way down to

1038
02:19:45.520 --> 02:19:57.760
the bottom of your back down to your lower back.

1039
02:20:02.840 --> 02:20:09.879
And as you move up and down your spine, you

1040
02:20:10.000 --> 02:20:17.120
can feel the muscles either side of your spine relaxing

1041
02:20:17.799 --> 02:20:31.200
even more. And as those muscles relax, that sense of

1042
02:20:31.479 --> 02:20:42.120
comfort starts to spread outwards from your spine into both

1043
02:20:42.319 --> 02:20:49.920
sides of your back, the top of your back, the middle,

1044
02:20:50.040 --> 02:20:58.479
and your lower back. And as you scan gently and

1045
02:20:59.079 --> 02:21:06.040
slowly up and down your back, there's the muscles in

1046
02:21:06.159 --> 02:21:15.479
the top of your back relax and become looser. The

1047
02:21:15.600 --> 02:21:21.600
muscles in the middle of your back also seem to

1048
02:21:21.920 --> 02:21:31.040
just almost divide from each other, separating and almost melting.

1049
02:21:36.840 --> 02:21:42.799
And in your lower back there seems to be an

1050
02:21:42.879 --> 02:21:57.079
extra special feeling of comfort. The spreads into your hips,

1051
02:21:59.360 --> 02:22:07.079
so down your lower back, get into your hips, into

1052
02:22:07.159 --> 02:22:13.920
the area where your cocksix are, and into your buttocks,

1053
02:22:16.120 --> 02:22:22.719
and all those muscles that spread from your lower back

1054
02:22:25.200 --> 02:22:37.440
into your hip area start to melt, start to really

1055
02:22:38.639 --> 02:22:49.280
let go. I don't even know where about to focus

1056
02:22:49.440 --> 02:22:56.479
on your shoulders, your back, and your spine will continue

1057
02:22:58.639 --> 02:23:17.120
to let go, continue to relax so calmly, and if

1058
02:23:17.159 --> 02:23:22.440
you focus on your shoulders, you may notice that they're

1059
02:23:22.680 --> 02:23:53.000
already feeding, really loose, they're already feeding calm, and they're

1060
02:23:53.239 --> 02:24:06.120
feeding those muscles. Then move from your neck into your shoulders.

1061
02:24:12.719 --> 02:24:42.120
Feel so soft and gentle, so smooth and calm, and

1062
02:24:42.319 --> 02:24:55.159
the feeling in your shoulders seens to spread deep into

1063
02:24:55.239 --> 02:25:05.639
your shoulders, that sense of relaxing, not just traveling deeply

1064
02:25:06.079 --> 02:25:23.040
into your muscles, but also relaxing the bones and moving

1065
02:25:23.120 --> 02:25:31.920
all away to underneath your arms, relaxing that whole area

1066
02:25:32.159 --> 02:25:41.959
between the tops of your shoulders and underneath your arms healing.

1067
02:25:47.319 --> 02:26:00.399
You feel so relaxed and comfortable in your shoulders, which

1068
02:26:00.600 --> 02:26:22.799
sends that deep healing message into your arms. You may

1069
02:26:23.079 --> 02:26:28.360
feel almost as if your arms are not even there,

1070
02:26:29.840 --> 02:26:51.760
because they're so relaxed, so deeply relaxed, so so calm,

1071
02:27:06.879 --> 02:27:28.719
so loose, not feeling spreading all the way down your arms,

1072
02:27:31.479 --> 02:28:00.520
two elbows, including your elbows circumforts spreads your away into

1073
02:28:00.879 --> 02:28:20.360
rests are forearments, induists so heavy yet at the same

1074
02:28:21.600 --> 02:29:07.360
time slight and gentle. Folks, see now on your hands,

1075
02:29:29.079 --> 02:30:00.639
my hands, so peaceful, in your hands. This is sense

1076
02:30:00.799 --> 02:30:26.719
of real peace. It just seems to feel so familiar

1077
02:30:30.239 --> 02:31:02.319
when your hands relax deeply. Hm ees, the thing is

1078
02:31:34.479 --> 02:32:41.479
you things sidless, your finger tips, moving your attention to

1079
02:32:41.600 --> 02:33:10.280
the front of your body so comfortable, move on your focus,

1080
02:33:12.239 --> 02:34:59.200
your legs, what muscles in your thighs, your knees, so relaxed,

1081
02:35:26.520 --> 02:37:35.000
a carved musselves and just shance copuzedly four and the

1082
02:37:35.239 --> 02:37:56.200
fathing in your feet. Sir, peaceful, so calm, so peaceful,

1083
02:38:03.360 --> 02:39:09.879
sircom so peaceful, sycom so peace f relin peace, fall calm,

1084
02:39:17.680 --> 02:39:25.479
allowing that deep relaxation to spread your chest, in your stomach,

1085
02:39:29.239 --> 02:39:56.959
so letting go of everything. So I'm gonna start counting

1086
02:39:57.079 --> 02:40:08.799
down now, from twenty down to one. You can imagine

1087
02:40:08.840 --> 02:40:12.559
in a way it's like just walking down some steps

1088
02:40:14.520 --> 02:40:18.840
and each step or twenty steps, and each step represents

1089
02:40:20.120 --> 02:40:33.000
a level of comfort, each step represents a deepening of

1090
02:40:33.239 --> 02:40:43.959
that comfort, and the fervies you walk down those steps

1091
02:40:44.120 --> 02:40:56.399
that are deeper and more relaxed you feel so starting

1092
02:40:56.520 --> 02:45:29.200
with number twenty twenty, nineteen, eighteen, seventeen, seasting eight fourty

1093
02:46:28.760 --> 02:51:54.840
four two two well five eight nine eight.

1094
02:52:54.440 --> 02:56:01.959
Seven si.

1095
02:55:47.360 --> 03:01:40.920
Five five four one and now as you focus on

1096
03:01:41.040 --> 03:01:54.559
your eyes, we're gonna count down from ten douts one.

1097
03:02:00.959 --> 03:02:09.959
Focus in just on your eyes, your eyelids, the muscles

1098
03:02:10.120 --> 03:02:19.040
around your eyes, your eye walls themselves, a whole area

1099
03:02:22.000 --> 03:02:35.959
that makes up your eye. And as we count down

1100
03:02:36.200 --> 03:02:44.520
from ten down to one, whilst focus in on your eyes,

1101
03:02:50.879 --> 03:03:01.760
you'll become twice is relaxed with each number counting down,

1102
03:03:05.879 --> 03:03:12.840
and you may find the all you want to do

1103
03:03:13.360 --> 03:03:22.319
is just drift off to sleep. And if that's what

1104
03:03:22.600 --> 03:03:35.120
you want, then just allow yourself to do that. Now,

1105
03:03:38.079 --> 03:03:44.440
focusing on your eyes, I'm going to begin counting down

1106
03:03:46.000 --> 03:05:02.559
from ten down to one right now, two nine eight

1107
03:05:56.079 --> 03:13:05.479
seven s five five four three two one. Hm. So

1108
03:13:13.959 --> 03:13:25.280
counting down from ten to one ten nine eight seven

1109
03:13:27.399 --> 03:13:49.959
six five four three two one. And maybe that was

1110
03:13:50.040 --> 03:13:54.239
a bit too quick in order to relax. Maybe it's

1111
03:13:54.239 --> 03:13:59.959
a bit too fast for you to notice the can't

1112
03:14:00.399 --> 03:14:07.239
of your body, maybe even a little bit of pressure there,

1113
03:14:07.399 --> 03:14:10.959
Like you're counting down from ten to one. Would you

1114
03:14:11.079 --> 03:14:14.399
expect me to do? Man? Expect me to STI go

1115
03:14:14.559 --> 03:14:24.200
with floppy just because you're counting down. We could try

1116
03:14:24.200 --> 03:14:30.000
it again, but this time I go. It's lower this

1117
03:14:30.319 --> 03:14:35.200
time as you focus on the whole of your body

1118
03:14:36.440 --> 03:14:43.479
before we focus on your legs. Just notice how your

1119
03:14:43.520 --> 03:14:57.920
body does start to feel more relaxed with every number

1120
03:14:58.879 --> 03:15:39.360
that I count down ten nine, eight, seven, six, five,

1121
03:15:49.799 --> 03:16:48.959
four three two one, And just notice how how you feel, generally,

1122
03:16:49.399 --> 03:17:03.719
how your body feels. It's not necessarily even about counting

1123
03:17:03.840 --> 03:17:10.959
down from ten to one. It's that space that you have,

1124
03:17:12.280 --> 03:17:30.760
that space between being active physically or mentally to just

1125
03:17:35.479 --> 03:17:40.680
sitting or lying down, just being there, not doing anything,

1126
03:17:40.840 --> 03:17:47.479
not saying anything, or needing to think about anything. So

1127
03:17:48.159 --> 03:17:51.200
it opens up a space, you know, a bit of

1128
03:17:51.239 --> 03:18:02.440
a space, a gap. And oh I comed down from

1129
03:18:02.520 --> 03:18:10.040
ten to one, the bigger that gap becomes. So there's

1130
03:18:10.120 --> 03:18:23.000
that gap of calmness, of comfort, relaxation. It's a nice feeling,

1131
03:18:28.559 --> 03:18:37.280
and it moves those stresses or discomforts physically or emotionally,

1132
03:18:37.959 --> 03:18:59.479
moves them away. Allows you to just slow down. Someone

1133
03:18:59.559 --> 03:19:02.079
to count a game from ten down to one, and

1134
03:19:02.319 --> 03:19:12.280
notice that gap widening, the gap, And as it widens,

1135
03:19:12.360 --> 03:19:18.399
it's almost like the stress and attention falls into the

1136
03:19:18.479 --> 03:20:15.159
gap and gives you that distance, that space. Now ten nine, eight, seven, six,

1137
03:20:27.920 --> 03:21:51.520
five four three two one, How did your body feel Now,

1138
03:22:04.239 --> 03:22:19.520
can you notice that you feeling calmer, the feeling more

1139
03:22:19.959 --> 03:22:47.360
relaxed as we now focus on your legs, just your legs.

1140
03:23:03.360 --> 03:23:08.200
We're just going to start with focusing on your thighs.

1141
03:23:23.000 --> 03:23:27.319
Of course, it's not the most exciting thing to be doing,

1142
03:23:28.079 --> 03:23:34.479
because I'm sure, like most of your body is not

1143
03:23:34.520 --> 03:23:46.719
a lot going on right now. Just focusing on the

1144
03:23:46.840 --> 03:23:52.920
whole of your thighs, the tops of your thighs, the

1145
03:23:53.239 --> 03:24:00.120
sides of your thighs, the bottoms of your thighs o

1146
03:24:00.239 --> 03:24:05.280
to thighs, and your inner thighs. Basically the whole of

1147
03:24:05.360 --> 03:24:13.159
your thigh that leads into your hip and it goes

1148
03:24:14.200 --> 03:24:24.280
down to your knee joints. Now, this is a big area.

1149
03:24:28.799 --> 03:24:33.719
It's a very heavy area. It's very strong, probably the

1150
03:24:33.840 --> 03:24:48.520
strongest muscles in your body or in your thighs. But

1151
03:24:48.559 --> 03:24:57.000
I don't think we perhaps give enough attention to our thighs.

1152
03:25:02.959 --> 03:25:13.719
Perhaps we don't acknowledge how important our thighs are to

1153
03:25:13.879 --> 03:25:34.479
our lives, how much they actually do for us all

1154
03:25:34.600 --> 03:25:45.040
through our lives. And it may seem to sound really weird,

1155
03:25:45.159 --> 03:25:53.520
but I think that all of our body parts, especially

1156
03:25:53.639 --> 03:26:01.280
our thighs, need some TLC, a bit of love shone

1157
03:26:02.280 --> 03:26:20.239
a bit of acknowledgment. I thank you gratitude for what

1158
03:26:20.360 --> 03:26:29.440
our thighs do for us. And I know this may

1159
03:26:29.680 --> 03:26:35.319
sound a bit strange. Maybe you think, why am I?

1160
03:26:36.120 --> 03:26:38.920
Surely I should be out in the garden hugging a

1161
03:26:39.040 --> 03:26:47.399
tree or something. Well, it's hard to set a microphone

1162
03:26:47.479 --> 03:26:50.520
up on a tree. That's why I'm doing this indoors.

1163
03:26:50.559 --> 03:26:54.040
Otherwise I would be outside hugging a tree. Now I

1164
03:26:54.159 --> 03:27:02.920
can't see the television from the tree. If you move

1165
03:27:03.000 --> 03:27:12.319
down to your knees gaining such an important part, and

1166
03:27:12.920 --> 03:27:17.360
I think we don't necessarily I'll speak for myself here,

1167
03:27:19.840 --> 03:27:24.959
I don't necessarily appreciate all that my knees do for

1168
03:27:25.079 --> 03:27:31.559
me until I have a problem with my knee. It's occasionally,

1169
03:27:31.600 --> 03:27:36.600
if I ever maybe i'll bash it or it's aching

1170
03:27:36.760 --> 03:27:43.120
for some reason. It's then that I realize how much

1171
03:27:43.280 --> 03:27:46.920
it does. You know, the benefit of being able to

1172
03:27:47.840 --> 03:27:57.079
use my legs without any kind of physical discomfort is

1173
03:27:57.879 --> 03:28:06.639
a beautiful thing that's possibly not appreciated until it's temporarily removed.

1174
03:28:07.760 --> 03:28:14.760
You know that's comfort. But as you focus on your knees,

1175
03:28:16.920 --> 03:28:22.559
regardless of how your knees feel, you can have that

1176
03:28:22.840 --> 03:28:28.959
sense of gratitude and love to your knees for all

1177
03:28:29.120 --> 03:28:41.319
that they do for you, and you can still have

1178
03:28:41.479 --> 03:28:45.639
that attention on your thighs and maybe notice how your

1179
03:28:45.760 --> 03:28:57.600
thighs feel. Maybe you've noticed that they are relaxing more

1180
03:28:59.399 --> 03:29:11.000
deeply as you focus now on the bottoms of your legs,

1181
03:29:11.520 --> 03:29:17.280
your shins, and your calf muscles. The bones between your

1182
03:29:18.239 --> 03:29:23.879
knees and your feet incorporate, and of course your ankles

1183
03:29:26.239 --> 03:29:37.360
so important. Anyone that's had even like the slightest sprain

1184
03:29:37.479 --> 03:29:44.399
of an ankle knows how how much we take our

1185
03:29:44.639 --> 03:29:53.200
ankles for granted. And it's kind of strange in a

1186
03:29:53.239 --> 03:29:58.840
way when you think that. You know, logically, our wrists

1187
03:29:59.000 --> 03:30:01.840
are a lot thinner than the rest of our arms,

1188
03:30:02.959 --> 03:30:06.559
which is okay, it doesn't can't see any problem with

1189
03:30:06.639 --> 03:30:12.040
that because we're just picking stuff up. But our ankles

1190
03:30:13.840 --> 03:30:23.760
so much thinner than the rest of our legs, and

1191
03:30:23.920 --> 03:30:28.399
from a physics perspective or logical even it doesn't really

1192
03:30:28.520 --> 03:30:35.760
make sense that all this weight would ultimately be resting

1193
03:30:36.799 --> 03:30:46.760
on your ankles then leading to your feet. That thin area,

1194
03:30:48.239 --> 03:30:57.840
thin bone. Yeah, it does so much great work, supports us,

1195
03:30:57.920 --> 03:31:07.920
supports our body for a lifetime helps us to balance,

1196
03:31:10.159 --> 03:31:23.000
It helps you to get around and be mobile. And

1197
03:31:23.079 --> 03:31:30.719
there's the calf muscles. Of course, when I was younger,

1198
03:31:31.120 --> 03:31:34.200
I couldn't see the point in calf muscles. It didn't

1199
03:31:34.200 --> 03:31:39.520
seem to do anything. Okay, if I walked around on tiptoes,

1200
03:31:40.319 --> 03:31:44.200
then my calf muscles get some work. But of course

1201
03:31:44.239 --> 03:31:48.360
that's not true. The calf muscles are being used whenever

1202
03:31:48.479 --> 03:32:02.520
we use our legs and your shins. There detecked your

1203
03:32:02.600 --> 03:32:11.600
lower legs shaped in a way almost as a protector

1204
03:32:12.079 --> 03:32:26.799
for the bone, leading of course to your ankles and

1205
03:32:26.920 --> 03:32:33.840
your feet. But we're not going to focus on your feet.

1206
03:32:33.920 --> 03:32:38.319
We're just going to focus on the legs. I realize

1207
03:32:40.360 --> 03:32:44.239
that now that I've mentioned your feet, it probably focusing

1208
03:32:44.520 --> 03:32:47.600
on them anyway, So maybe I should focus on your

1209
03:32:47.639 --> 03:32:53.479
feet a little bit. You can have them in your

1210
03:32:53.520 --> 03:32:59.879
awareness the same as you have your thighs in your awareness.

1211
03:33:00.760 --> 03:33:04.639
Even though we haven't been focusing on your thighs for

1212
03:33:04.639 --> 03:33:15.639
a few minutes, we've been focusing on your ankles, there's

1213
03:33:15.680 --> 03:33:30.760
still that sensation of comfort in your thighs, and this

1214
03:33:31.000 --> 03:33:40.200
that movement of energy because the thighs hold lots of

1215
03:33:40.280 --> 03:33:46.520
different sensations. Of course, there's the muscles, the big straw

1216
03:33:46.680 --> 03:33:58.680
muscles that we have in our thighs. But the skin

1217
03:34:00.600 --> 03:34:05.079
on the outside of the thighs, as in the outside

1218
03:34:05.120 --> 03:34:14.479
of all of our body, can be very sensitive, sensitive

1219
03:34:14.680 --> 03:34:27.639
to the touch, sensitive to temperature. And inside your thighs

1220
03:34:30.159 --> 03:34:34.920
the bones, there's the muscle, there's the blood, vessels, the

1221
03:34:35.159 --> 03:34:40.639
ar trees, to all this stuff that's inside your thighs.

1222
03:34:44.959 --> 03:34:48.159
And I guess sometimes it'd be nice if you could

1223
03:34:48.159 --> 03:34:53.520
actually put your fingers inside your thighs and a message,

1224
03:34:55.920 --> 03:34:59.440
so you can message on the outside, of course, but

1225
03:34:59.520 --> 03:35:02.639
if you are to get deep into the muscles and

1226
03:35:02.760 --> 03:35:07.879
to be able to just massage inside your thighs, message

1227
03:35:07.920 --> 03:35:15.959
in the bones of your leg, massage in all the

1228
03:35:16.159 --> 03:35:26.719
veins and just gently healing your thighs, and you could

1229
03:35:26.840 --> 03:35:33.760
move down message and inside your knees, just message in

1230
03:35:33.879 --> 03:35:41.200
those bones, but with healing fingertips, spreading that healing energy

1231
03:35:42.000 --> 03:35:51.719
deep into the joints of your knees. Of course, there's

1232
03:35:51.760 --> 03:35:55.639
the back of your your knee, you know, the inside

1233
03:35:55.840 --> 03:36:02.000
crease where your knee is. It's a very sensitive area,

1234
03:36:04.000 --> 03:36:08.319
very it feels very nice when you stroke it. That

1235
03:36:08.520 --> 03:36:12.200
might be because it's an area that's not really touched

1236
03:36:12.399 --> 03:36:19.000
very often. It's almost like a hidden part, that crease

1237
03:36:21.079 --> 03:36:27.559
in your legs. It's almost like a part that has

1238
03:36:27.879 --> 03:36:38.600
a sensitivity, which is a little bit different. Of course,

1239
03:36:38.680 --> 03:36:49.159
it's protected by your legs. So you can imagine putting

1240
03:36:50.040 --> 03:36:59.639
your fingers into that crease in your legs, that fold

1241
03:36:59.799 --> 03:37:03.959
in between your legs. You can just message with your fingertips,

1242
03:37:05.120 --> 03:37:11.920
image your fingertips going inside, massage in the muscle tissue.

1243
03:37:16.520 --> 03:37:20.799
You can of course field the bones of your knees,

1244
03:37:22.319 --> 03:37:32.760
healing through your fingertips, and then as you go down

1245
03:37:35.600 --> 03:37:38.399
to your calf muscles. Now that's the part I'd like

1246
03:37:38.520 --> 03:37:43.200
to be able to really put my fingertips deep inside

1247
03:37:43.959 --> 03:37:52.920
my calf muscles, massage in every single tissue of that muscle,

1248
03:37:54.520 --> 03:38:04.399
healing every part, and then doing the same for my shins,

1249
03:38:07.600 --> 03:38:15.799
massaging and gently stroking the bones, gently stroking them, hewing

1250
03:38:16.040 --> 03:38:20.120
in a loving way, because they deserve to be treated

1251
03:38:23.159 --> 03:38:27.319
as the precious bones that they are. Because our legs

1252
03:38:27.360 --> 03:38:30.680
are so precious as in all the other parts of

1253
03:38:30.799 --> 03:38:38.959
our body, and more precious than any jure on the planet.

1254
03:38:47.520 --> 03:38:55.520
When you start to think about your legs in this way,

1255
03:39:00.159 --> 03:39:06.760
it can change your perspective. It might sound a bit

1256
03:39:09.840 --> 03:39:14.120
a bit silly to start with the idea of having

1257
03:39:15.000 --> 03:39:25.040
love for your legs, showing appreciation for your thighs, wanting

1258
03:39:25.159 --> 03:39:29.040
to be able to put your hands in your thighs,

1259
03:39:31.280 --> 03:39:37.639
massage the muscles and the bones, and to get your

1260
03:39:37.760 --> 03:39:46.280
fingers deep in there, releasing all tension, just to show

1261
03:39:48.159 --> 03:39:55.520
how much you care about your legs, how much you

1262
03:39:55.639 --> 03:40:04.239
care for what your legs do for you regularly, your knees,

1263
03:40:04.479 --> 03:40:17.319
your calves, your ankles, the strength of your ankles, considering

1264
03:40:17.520 --> 03:40:22.000
how thin they are compared to the rest of your legs,

1265
03:40:22.159 --> 03:40:35.840
especially your thighs, yet they're so strong, so flexible, absolutely

1266
03:40:36.120 --> 03:40:47.920
amazing things. Your ankles are truly a gift because of

1267
03:40:48.000 --> 03:40:59.280
what they do for you, supporting all that weight, regardless

1268
03:40:59.360 --> 03:41:03.319
of how what weight you are, even if you only

1269
03:41:03.360 --> 03:41:08.159
eat ate stone, there's still a lot of weight for

1270
03:41:08.280 --> 03:41:15.000
these little ankles. Now I'm a lot heavier than eight

1271
03:41:15.079 --> 03:41:25.719
stone double down, yet my ankles support my body all

1272
03:41:25.799 --> 03:41:32.200
the time. Orthough they do give off a sigh of

1273
03:41:32.319 --> 03:41:37.600
relief when I sit down, as in fact, my whole

1274
03:41:37.639 --> 03:41:47.159
legs do. My feet feet also go, my toes clap.

1275
03:41:48.360 --> 03:42:16.879
We're so happy. Your legs really are amazing. And I

1276
03:42:17.000 --> 03:42:20.879
know that talking about talking about your legs is probably

1277
03:42:23.399 --> 03:42:28.079
possibly among the most most boring things you've ever heard

1278
03:42:28.120 --> 03:42:36.520
anyone say. Possibly they're boring or not, everything I said

1279
03:42:36.680 --> 03:42:53.319
is true. Your legs are amazing. Your legs deserve not

1280
03:42:53.719 --> 03:43:12.159
just respect, they deserve to relax deeply. They deserve to

1281
03:43:12.319 --> 03:43:17.559
take some time out of the day to just let

1282
03:43:17.719 --> 03:43:53.680
go completely. The legs really can relax. And because the

1283
03:43:53.840 --> 03:43:58.319
legs are so such a most, you know, very important

1284
03:43:59.000 --> 03:44:03.520
part of your body. When you relax your legs, the

1285
03:44:03.639 --> 03:44:14.840
rest of your body also naturally follows in that journey

1286
03:44:14.959 --> 03:44:26.680
of comfort. I can feel it in my hips. My

1287
03:44:26.879 --> 03:44:34.200
hips feel really loose, and also my lower back as well.

1288
03:44:36.239 --> 03:44:41.959
My lower back really feels it feels stretched, even though

1289
03:44:42.000 --> 03:44:45.639
I'm just sitting in a chair and there's no stretching

1290
03:44:48.360 --> 03:44:51.159
as far as I'm aware that I'm doing. But it's

1291
03:44:51.200 --> 03:44:54.079
almost as if the muscles are just relaxed so much

1292
03:44:55.319 --> 03:45:00.879
that there is a natural stretch as the tension has

1293
03:45:01.799 --> 03:45:22.239
reduced a lot. And I'm now going to count down

1294
03:45:22.360 --> 03:45:31.760
from ten down to one, and you can continue to

1295
03:45:31.959 --> 03:46:02.879
fill wonderfully relaxed ten nine eight, seven, six five four

1296
03:46:06.239 --> 03:46:31.040
three two one. Relax. So I'm just going to count

1297
03:46:31.120 --> 03:46:36.159
down from five down to one. And as a countdown,

1298
03:46:37.440 --> 03:46:42.200
if you just focus on the numbers, just the numbers

1299
03:46:43.840 --> 03:46:52.840
counting down, and notice how you feel in this moment

1300
03:46:54.600 --> 03:46:59.000
as you hear the numbers counting down, knowing that those

1301
03:46:59.159 --> 03:47:12.200
numbers counting down represents you feeling calmer, not just in

1302
03:47:12.319 --> 03:47:20.639
your body, but also relaxing your mind. I just notice

1303
03:47:20.719 --> 03:47:26.760
how you feel. There's nothing to do, there's nothing to say,

1304
03:47:27.440 --> 03:47:44.479
there's nothing to think about starting with number five, four

1305
03:47:54.000 --> 03:48:29.760
three two one. And as you notice the gradual letting

1306
03:48:29.879 --> 03:48:39.280
go the tension in your body, you may also begin

1307
03:48:39.600 --> 03:48:45.559
to notice and be aware of how your mind is

1308
03:48:46.639 --> 03:48:54.479
starting to slow down. This is just a natural thing

1309
03:48:54.959 --> 03:49:02.360
that happens. It's not really a special procedure. It's just

1310
03:49:02.559 --> 03:49:08.760
natural because as your body relaxes, your mind also starts

1311
03:49:08.840 --> 03:49:13.520
to relax. And the more your mind relaxes, the more

1312
03:49:13.559 --> 03:49:18.799
your body relaxes. It's just a continuous circle of relaxation.

1313
03:49:24.840 --> 03:49:33.360
And there's that calmness that comes from relative quietness. You know,

1314
03:49:33.520 --> 03:49:39.159
even even if there's background sounds either your side or mind,

1315
03:49:40.840 --> 03:49:46.760
it's still going to be quite calm, you know, you

1316
03:49:46.840 --> 03:49:51.479
haven't got the television on, there's no music in the

1317
03:49:51.559 --> 03:49:54.799
background unless you're listening to the recording. With music, of course,

1318
03:49:59.680 --> 03:50:01.799
your very likely not going to be sitting in a

1319
03:50:01.920 --> 03:50:05.040
room with other people. Of course you might be, but

1320
03:50:06.360 --> 03:50:09.600
generally it's more ideal if you can do this on

1321
03:50:09.719 --> 03:50:21.040
your own, so no distractions, and when you stop thinking

1322
03:50:21.120 --> 03:50:38.280
about stuff, relaxation automatically rises, a sense of comfort starts

1323
03:50:38.360 --> 03:50:47.120
to grow, and without trying to build it up into

1324
03:50:47.200 --> 03:50:59.319
something fantastical or something magical, this is just a natural process,

1325
03:51:01.680 --> 03:51:12.360
something that's easy to accomplish. In fact, it's almost you know,

1326
03:51:12.520 --> 03:51:19.360
the sense of relaxing completely happens really when you put

1327
03:51:19.520 --> 03:51:23.399
no effort into it. It's not something that you can

1328
03:51:23.520 --> 03:51:35.120
really force. It's something that happens naturally. And part of

1329
03:51:35.559 --> 03:51:45.760
the process of this recording and others is simply two

1330
03:51:47.360 --> 03:51:57.719
allow you to take advantage of this space, this time,

1331
03:52:00.760 --> 03:52:11.639
to just let go, to just be here, to be

1332
03:52:12.280 --> 03:52:25.680
in tune with how you feel, yet with the intention

1333
03:52:27.920 --> 03:52:39.399
of wanting to relax deeply and maybe even to fall asleep,

1334
03:52:40.559 --> 03:52:45.719
depending on what it is that you wish for yourself

1335
03:52:47.520 --> 03:53:02.559
in this moment. As we know, relaxing is the majority

1336
03:53:03.799 --> 03:53:08.239
of the process of falling asleep. The actual falling asleep

1337
03:53:08.319 --> 03:53:15.120
part is a tiny bit at the end. The deeper

1338
03:53:16.440 --> 03:53:38.840
relaxed you become, the easier you find yourself drifting. You

1339
03:53:38.959 --> 03:53:45.959
can also, if you choose, stay focused on my voice

1340
03:53:47.760 --> 03:54:19.200
and really enjoy the process, gradually relaxing each muscle in

1341
03:54:19.360 --> 03:54:46.639
your body effortlessly and just observing the sensation of letting

1342
03:54:46.840 --> 03:55:02.440
go completely. This time, I'm going to count from six

1343
03:55:03.479 --> 03:55:15.520
down to one, and you can notice your mind calming

1344
03:55:15.799 --> 03:55:28.360
down more with each number that you hear me say, naturally,

1345
03:55:29.399 --> 03:57:03.959
feeling calm and slow and peaceful. Six, five, four, three

1346
03:57:42.000 --> 03:58:38.680
two one, being aware of hell. Your mind to slow

1347
03:58:40.959 --> 03:59:07.360
right down, sinking deeply into relaxation. And as you focus

1348
03:59:07.520 --> 03:59:15.799
on your mind, you may notice that there are some

1349
03:59:16.719 --> 03:59:26.079
thoughts still there, maybe some stubborn thoughts that for some

1350
03:59:26.360 --> 03:59:39.360
reason perhaps need your attention. It's what you can do

1351
03:59:39.600 --> 03:59:57.719
is send love to those thoughts. Sprinkle those thoughts with love,

1352
03:59:59.440 --> 04:00:03.680
my doot petals from a flower. Just sprinkle it over them,

1353
04:00:05.120 --> 04:00:12.280
petals filled with love towards those thoughts, to let those

1354
04:00:12.479 --> 04:00:18.920
thoughts know that you're not abandoned in them. You just

1355
04:00:19.399 --> 04:00:29.440
need them, You require them to just calm down, Slow down,

1356
04:00:31.799 --> 04:00:46.639
quiet down for now. So as you focus on those

1357
04:00:47.399 --> 04:00:52.319
remaining thoughts as we count down this time from seven

1358
04:00:53.200 --> 04:01:01.879
down to one. With each number, just imagine sprinkling those

1359
04:01:02.120 --> 04:01:21.600
flower petals of love, kindness, gratitude over those thoughts, which

1360
04:01:21.600 --> 04:01:27.600
will allow them to just melt away and relax deeply.

1361
04:01:31.760 --> 04:01:46.200
With every number, those thoughts will become more and more relaxed.

1362
04:01:51.799 --> 04:04:06.200
Starting with number seven, six, five, four, three, two one.

1363
04:04:22.879 --> 04:04:39.799
How as you now notice how relaxed you're feeling in

1364
04:04:40.000 --> 04:05:01.559
your body, We're going to focus on your hands, because

1365
04:05:01.639 --> 04:05:07.879
the more relaxed your hands are, the more relaxed your

1366
04:05:07.959 --> 04:05:28.719
body and mind are. And there's you focus on your

1367
04:05:28.920 --> 04:05:39.120
hands and your fingers. There's nothing needed to be done.

1368
04:05:40.079 --> 04:05:45.159
There's no clenching of fists or tents in the fingers

1369
04:05:45.319 --> 04:05:58.879
or anything like that. It's just noticing and focusing on

1370
04:05:59.079 --> 04:06:27.239
your hands, noticing how they feel. Because the more relaxed

1371
04:06:27.719 --> 04:06:37.399
your hands feel, the calmer your mind feels, and the

1372
04:06:37.719 --> 04:06:54.680
more comfort you feel throughout your body. And you may

1373
04:06:57.120 --> 04:07:40.200
have already noticed your mind is starting to dress fahim

1374
04:07:44.280 --> 04:07:58.959
just on your hands and fingers, allowing them to experience

1375
04:08:01.680 --> 04:08:09.120
a real deepening of that relaxation in your hands and

1376
04:08:09.360 --> 04:08:35.559
fingers more and more relaxed. With each number from eight

1377
04:08:38.040 --> 04:08:50.159
down to one. You can almost feel that healing and

1378
04:08:50.399 --> 04:09:06.920
relaxing energy spreading into your hands and fingers, becoming yearn

1379
04:09:07.520 --> 04:09:25.040
more relaxing with each number you hear, going down from

1380
04:09:25.440 --> 04:09:48.719
eight down to one, drifting, drifting again, starting with number

1381
04:09:55.760 --> 04:13:43.879
eight h seven, six, five, four three two, just being

1382
04:13:44.239 --> 04:13:54.559
here now, nothing to think about, nothing to do, nothing

1383
04:13:54.680 --> 04:14:08.479
to say, and everything just feels calmer. And this is

1384
04:14:09.600 --> 04:14:16.360
your natural state of being. This is how you just

1385
04:14:17.479 --> 04:14:24.000
normally feel when you take away all that other stuff

1386
04:14:26.399 --> 04:14:31.280
that we add, you know, things like stress and worrying

1387
04:14:31.479 --> 04:14:46.959
and overthinking and anxiety, tension, just generally thinking about stuff.

1388
04:14:49.159 --> 04:14:53.079
You take that away, which is what we do. What

1389
04:14:53.239 --> 04:15:07.280
we do now you're left with a real sense of peacefulness,

1390
04:15:10.799 --> 04:15:19.200
which comes to you very quickly because ultimately it's just

1391
04:15:20.399 --> 04:15:32.760
a feeling, a feeling of comfort. It's almost as if

1392
04:15:32.799 --> 04:15:37.200
you've gone inside yourself and you've found a special place

1393
04:15:38.559 --> 04:15:51.000
where everything is peaceful, a place where you can feel

1394
04:15:52.200 --> 04:16:01.600
relaxed and your natural sense of comfort, a place where

1395
04:16:01.719 --> 04:16:11.239
you can be you, where you can accept yourself for

1396
04:16:11.360 --> 04:16:16.399
who you are, a place where you're not trying to

1397
04:16:18.680 --> 04:16:28.840
please anybody else ever, a place where you can actually

1398
04:16:32.239 --> 04:16:37.159
not just love yourself, but in some ways more importantly,

1399
04:16:37.799 --> 04:16:54.840
you can like yourself appreciate who you are. That sense

1400
04:16:54.959 --> 04:17:08.639
of gratitude is in the air all around you. That's

1401
04:17:08.719 --> 04:17:17.079
also a place where you can actually feel the healing

1402
04:17:17.639 --> 04:17:32.520
energy soaking into your body. Heathing energy soaking into your body,

1403
04:17:37.479 --> 04:17:46.399
and that healing energy spreads through your veins, traveling to

1404
04:17:46.760 --> 04:17:58.760
each and every single part of your body, and you

1405
04:17:58.920 --> 04:18:05.760
start to realize is to actually that healing energy, it's

1406
04:18:05.840 --> 04:18:12.559
not just entered into your brain, it's become part of

1407
04:18:13.079 --> 04:18:23.959
your brain, and that spinal fluid is now mixed with

1408
04:18:24.280 --> 04:18:35.479
healing energy, not just allowing you to feel so much

1409
04:18:35.760 --> 04:18:50.159
more relaxed and healthy in this moment, but also you

1410
04:18:50.319 --> 04:18:57.840
start to realize to actually, what's happening now with that

1411
04:18:58.239 --> 04:19:09.319
healing relax energy spreading through your body's actually changing your life.

1412
04:19:14.479 --> 04:19:19.600
It's actually changing the way you're going to feel not

1413
04:19:19.879 --> 04:19:27.239
just now, but tomorrow and the next day. As your

1414
04:19:27.399 --> 04:19:35.440
health improves, not just your physical health but your mental health.

1415
04:19:39.399 --> 04:19:44.600
Things that used to bother you in the past, for

1416
04:19:44.760 --> 04:19:50.799
some reason, no longer have the effect that they used

1417
04:19:50.840 --> 04:20:05.120
to because something has changed deep within you. Maybe things

1418
04:20:05.399 --> 04:20:15.079
that used to cause you to feel anger no longer

1419
04:20:15.440 --> 04:20:25.079
have that power to control you the way they seem

1420
04:20:25.239 --> 04:20:34.120
to be able to before. As you realize that you're

1421
04:20:34.239 --> 04:20:46.879
the one who decides what affects you, you're the one

1422
04:20:47.520 --> 04:20:57.959
who decides to feel relaxed and calm when you choose

1423
04:21:01.559 --> 04:21:16.040
to enjoy noticing these natural developments of healing, continuing to

1424
04:21:16.239 --> 04:21:30.600
grow and improve your life day by day, including of course,

1425
04:21:30.680 --> 04:21:48.200
your ability to relax so much easier. And sleeping is

1426
04:21:48.280 --> 04:21:58.600
the most natural thing in the world to you, because

1427
04:21:58.879 --> 04:22:06.040
falling asleep is something that you've done so many times

1428
04:22:07.760 --> 04:22:13.399
in your life, and you know that you were born,

1429
04:22:14.920 --> 04:22:21.520
as we all were, with the ability to fall asleep naturally.

1430
04:22:25.719 --> 04:22:36.440
We were born with that ability to just drift off

1431
04:22:37.200 --> 04:22:50.319
into a deep, healing sleep. Even when we're kids, sometimes

1432
04:22:50.440 --> 04:22:54.840
will fall asleep when we don't even want to try

1433
04:22:54.879 --> 04:22:59.159
to take us stay awake. Maybe it's a birthday in

1434
04:22:59.239 --> 04:23:03.399
the morning, or it's Christmas or holiday or something we

1435
04:23:03.559 --> 04:23:05.959
look forward to. We don't want to go to sleep,

1436
04:23:08.239 --> 04:23:13.200
But the more we want to stay awake, the more

1437
04:23:13.440 --> 04:23:21.760
we just start to drift. And the more you fight drifting,

1438
04:23:22.440 --> 04:23:24.799
the more you try to stop yourself and drift in

1439
04:23:24.879 --> 04:23:37.879
a safe the deeper and stronger that drifting becomes. Because

1440
04:23:37.920 --> 04:23:43.360
we're born not just with the need to relax deeply

1441
04:23:45.079 --> 04:23:54.920
and to naturally fall asleep, but it's our birthright, it's

1442
04:23:55.040 --> 04:24:05.559
part of our DNA. And sometimes as we get older

1443
04:24:05.639 --> 04:24:17.040
in life, perhaps at times we have forgotten that relaxing

1444
04:24:18.360 --> 04:24:32.799
completely is not only a wonderfully pleasant experience, it's also

1445
04:24:33.159 --> 04:24:52.639
really easy. It's very, very easy to let go, because

1446
04:24:52.680 --> 04:25:01.920
that's all it is. It's just deciding to let go.

1447
04:25:07.159 --> 04:25:13.120
And when you press the play button on my recordings,

1448
04:25:14.959 --> 04:25:22.319
you have given permission for my voice to relax you.

1449
04:25:26.000 --> 04:25:29.520
When you press that play button, you have given me

1450
04:25:29.719 --> 04:25:41.440
permission for my words to affect you in a positive,

1451
04:25:44.840 --> 04:26:03.559
only a positive way, opening up your mind to useful

1452
04:26:05.159 --> 04:26:21.600
and healing suggestions that can have such an amazing effect

1453
04:26:24.440 --> 04:26:35.799
on how you feel right now, as well as those

1454
04:26:36.200 --> 04:26:45.719
changes that continue long after the recording ends, those changes

1455
04:26:46.559 --> 04:27:00.319
within you that continue to flourish and grow, transforming your

1456
04:27:00.440 --> 04:27:13.280
life in a positive, beautiful way, allowing you to move

1457
04:27:14.600 --> 04:27:19.920
forward in your life in the direction that you choose

1458
04:27:21.440 --> 04:27:37.559
for yourself. And this feeling, this feeling that you can

1459
04:27:37.760 --> 04:28:02.120
experience a safety comfort calmness just feels so nice. It's

1460
04:28:02.319 --> 04:28:16.479
such a healthy place to be, and that positivity grows

1461
04:28:17.760 --> 04:28:35.360
within you each and every day. Moving forward, you're going

1462
04:28:35.479 --> 04:28:46.239
to find that you're more relaxed physically and in your

1463
04:28:46.360 --> 04:28:56.399
mind is more relaxed. And it's not that you're thinking slower.

1464
04:28:58.680 --> 04:29:02.319
It's just that your mind will be less clogged up

1465
04:29:03.399 --> 04:29:16.719
with unnecessary negativity because from now on, your mind rejects negativity.

1466
04:29:20.760 --> 04:29:28.959
From now on, you're going to start noticing when negativity arises,

1467
04:29:32.600 --> 04:29:43.760
and you can just say stop, stop, and that negativity

1468
04:29:46.200 --> 04:30:02.120
will turn around and leave you alone. Stop and that

1469
04:30:02.399 --> 04:30:18.879
negativity would disappear. And as you notice that you feel

1470
04:30:20.239 --> 04:30:32.319
way more relaxed than you probably expected, you can now

1471
04:30:35.879 --> 04:30:41.719
congratulate yourself because you're the person that has done this.

1472
04:30:43.479 --> 04:30:48.959
You are the one that has opened your mind up

1473
04:30:49.639 --> 04:30:57.680
to the simple facts that you can feel more relaxed

1474
04:30:57.799 --> 04:31:07.159
in your body and in your mind. And you've opened

1475
04:31:07.280 --> 04:31:12.719
your mind up to the birthright of being able to

1476
04:31:13.000 --> 04:31:29.600
just fall asleep easily when you choose. And that's a

1477
04:31:29.799 --> 04:31:36.760
nice feeling, don't you think it feels nice? Doesn't it

1478
04:31:39.920 --> 04:31:46.760
to feel calm? All that healing energy is spreading through

1479
04:31:46.840 --> 04:31:57.159
your body and your mind to spend time in a

1480
04:31:59.280 --> 04:32:15.799
special place where negativity can no longer enter. Negativity is banned,

1481
04:32:16.840 --> 04:32:24.239
it's barred, it's not allowed entry doesn't it doesn't. This

1482
04:32:24.799 --> 04:32:32.639
doesn't deserve to be here. It doesn't belong here. Negativity

1483
04:32:32.879 --> 04:32:47.040
has no place in your life, which makes room for

1484
04:32:47.360 --> 04:33:00.920
more comfort, more heathing, more relaxation. Mm hm, more peace.

1485
04:33:17.880 --> 04:33:29.680
It feels nice, doesn't it. Just the let go with everything.

1486
04:33:43.279 --> 04:33:47.720
I'm gonna count down now from twenty down to one.

1487
04:33:51.159 --> 04:33:57.639
You can continue to relax. If you choose, you can

1488
04:34:00.840 --> 04:34:11.279
drift to sleep. With every number you hear me say,

1489
04:34:15.639 --> 04:34:22.959
you can fill twice as relaxed, or if you choose,

1490
04:34:23.159 --> 04:36:38.479
you can fill twice a sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,

1491
04:36:47.000 --> 04:37:32.840
five four. This is your time to just take a break,

1492
04:37:37.479 --> 04:37:48.520
your time to relax, to allow your mind to slow down,

1493
04:37:57.240 --> 04:38:16.279
to give yourself permission to take a break from everything. End.

1494
04:38:16.319 --> 04:38:23.520
You're the only person that can make that decision. You're

1495
04:38:23.560 --> 04:38:30.919
the only person that can actually tell your mind to

1496
04:38:31.279 --> 04:38:55.360
just relax, to just take some time off so that

1497
04:38:55.520 --> 04:39:00.520
you can focus on your body. Getting into much with

1498
04:39:01.680 --> 04:39:17.959
how you feel physically, and in the process of this

1499
04:39:18.319 --> 04:39:23.240
body scan, where you focus on different parts of your body,

1500
04:39:29.680 --> 04:39:37.080
those parts that you focus on and observe, even though

1501
04:39:37.279 --> 04:39:45.439
you're not purposely requesting for those parts of your body

1502
04:39:45.639 --> 04:39:54.080
to relax, it's kind of expected. You expect when you

1503
04:39:54.279 --> 04:40:07.360
listen to my voice to feel more relaxed naturally, because

1504
04:40:07.439 --> 04:40:17.200
when you're listening to me, your attention is focused on

1505
04:40:17.439 --> 04:40:28.959
my words, and as my words guide you to focus

1506
04:40:33.360 --> 04:40:48.240
on those parts of your body, your focus increases, which

1507
04:40:48.439 --> 04:41:04.360
actually calms your mind. And when your mind calms down,

1508
04:41:09.240 --> 04:41:31.319
your body relaxes. And when your body calms down, your

1509
04:41:31.479 --> 04:41:48.319
mind relaxes. And even though we've not really started the

1510
04:41:48.479 --> 04:42:01.159
focus on your body, you can already feel that healing

1511
04:42:01.400 --> 04:42:15.880
energy spreading through your body, pushing out stress and tension,

1512
04:42:20.040 --> 04:42:27.319
healing All the parts of your body, including your skin,

1513
04:42:28.479 --> 04:42:35.360
your bones, your blood, all of your organs inside your body,

1514
04:42:36.799 --> 04:42:43.560
all of the muscles, all of the fat, all of everything,

1515
04:42:45.400 --> 04:42:51.599
every hair on your body is filled with that healing energy.

1516
04:42:59.599 --> 04:43:15.360
And when your brain fills with that healing energy, the

1517
04:43:15.599 --> 04:43:40.000
feeling of comfort and relaxation increases deeply increases in a

1518
04:43:40.080 --> 04:43:55.000
way that your mind starts to fill perhaps bit drowsy

1519
04:44:00.279 --> 04:44:10.759
because it's not needed, and it may start to drift

1520
04:44:19.599 --> 04:44:26.240
if that's what's needed. So if you're listening to this

1521
04:44:28.360 --> 04:44:32.560
and what you need is deep relaxation, that's what you get.

1522
04:44:34.759 --> 04:44:41.639
If what you need is to fall asleep naturally and

1523
04:44:41.880 --> 04:44:56.599
easily as your mind drifts, that's also what happened because

1524
04:44:56.799 --> 04:45:03.880
by press in that play button on the podcast and

1525
04:45:04.200 --> 04:45:10.479
listening to me, you give permission for your body and

1526
04:45:10.639 --> 04:45:22.639
your mind. In fact, you give the command to your

1527
04:45:22.720 --> 04:45:34.000
body and your mind to relax deeply and to drift

1528
04:45:34.159 --> 04:45:43.040
off to sleep if that's what you want or need.

1529
04:45:50.720 --> 04:45:56.400
And as I focus on the different parts of your body,

1530
04:46:01.400 --> 04:46:10.200
you may start to just drift. And then you come

1531
04:46:10.279 --> 04:46:15.560
back again and you hear me talking, and I'm focusing

1532
04:46:15.720 --> 04:46:24.119
on a different part of your body, and you may

1533
04:46:26.240 --> 04:46:35.159
find yourself drifting, but you don't realize you're drifting until

1534
04:46:35.200 --> 04:46:41.720
you stop drifting and you're alert again to my voice.

1535
04:46:43.159 --> 04:46:49.040
Focusing on a different part of your body starts to

1536
04:46:49.200 --> 04:46:59.639
relax even deeper, because that drifting is basically you or

1537
04:47:02.400 --> 04:47:12.919
into sleep zone. And the more you drift, the longer

1538
04:47:13.000 --> 04:47:22.799
you drift, and the longer you drift, eventually that drifting

1539
04:47:23.040 --> 04:47:34.880
continues into sleep, and that's the last you remember until

1540
04:47:34.919 --> 04:47:43.919
you wake up in your own time, when you experience

1541
04:47:44.200 --> 04:47:51.560
the right amount of sleep for you, because when you

1542
04:47:51.799 --> 04:48:00.919
do and if you do fall asleep, it's straightly pleasant,

1543
04:48:03.639 --> 04:48:24.119
so relaxing, so deep healing sleep. I'm going it feels

1544
04:48:24.279 --> 04:48:32.040
so nice to relax into your own body and mind

1545
04:48:35.919 --> 04:48:41.759
as you feel that healing energy is spreading through it,

1546
04:48:44.000 --> 04:49:06.040
relaxing us so deeply, relaxing u so so deeply. We

1547
04:49:06.439 --> 04:49:23.040
start to focus on your eyes, moving down to your jaw,

1548
04:49:30.959 --> 04:50:12.680
down to your neck, your shoulders, palms, heads, fingers, your

1549
04:50:13.080 --> 04:50:53.479
chest and stumble, your back, your spine, your hips, you legs,

1550
04:51:01.360 --> 04:51:36.360
your feet, your toes, and then feeding feetings, spreading and

1551
04:51:36.639 --> 04:51:50.639
growing inside your body, feeling you up. Now let's focus

1552
04:51:50.759 --> 04:52:00.680
again more parts of your body, focusing this time on

1553
04:52:00.799 --> 04:52:13.639
your forehead. Now on your mouth, your lips, your tongue,

1554
04:52:16.880 --> 04:52:32.959
the whole of your mouth. Focus in on your fingers.

1555
04:52:38.360 --> 04:52:42.919
Maybe you could move your fingers a little bits. You

1556
04:52:43.080 --> 04:52:58.680
can focus on each one individually, both hands, and even

1557
04:52:58.799 --> 04:53:02.439
though it's your focus on both of your hands, now

1558
04:53:04.119 --> 04:53:12.439
they almost seemed to just melt into one. Where is

1559
04:53:12.520 --> 04:53:20.119
your right hand? Start in your left hand end, almost

1560
04:53:20.279 --> 04:53:31.840
as if just mixed together. Now, focusing on your knees,

1561
04:53:37.720 --> 04:54:00.680
just noticing how your knees fell. Now focusing with elbows,

1562
04:54:03.479 --> 04:54:15.880
focusing on both of your elbows, just observing the feeling

1563
04:54:18.599 --> 04:54:50.520
of your elbows. Now focusing observing the back of your neck,

1564
04:55:00.479 --> 04:55:38.080
feeding the energy in the back of your neck, Observing

1565
04:55:40.479 --> 04:55:59.799
your ankles, being aware of physical sensations in your ankles,

1566
04:56:10.639 --> 04:57:10.840
us right to sin now your toes on both of

1567
04:57:10.959 --> 04:57:45.200
your feet, being aware how you too, Yeah right now, mhm,

1568
04:58:03.000 --> 04:58:41.200
notice thin, how you entire body fails, noticing your mind fails.

1569
04:58:45.000 --> 04:59:38.080
Now letting go, letting go, letting go everything, letting go,

1570
04:59:44.639 --> 05:00:19.520
letting go, letting go everything everything. I'm going to start now,

1571
05:00:21.159 --> 05:00:23.000
and I would like you just, first of all, just

1572
05:00:23.080 --> 05:00:31.200
to see yourself lying down on that message table, lying

1573
05:00:31.279 --> 05:00:36.360
on your front. Your head is supported, your arms are supported,

1574
05:00:40.880 --> 05:00:47.080
and you feel comfortable and breathing. It's really easy, and

1575
05:00:47.279 --> 05:00:54.080
you feel you feel confident in how you look as well.

1576
05:00:54.240 --> 05:00:58.880
So there's none of that issue of body problems or shyness,

1577
05:00:59.720 --> 05:01:07.919
because I'm a professional and this is a therapy session,

1578
05:01:08.720 --> 05:01:16.639
so none of that stuff matters whatsoever. This is about you.

1579
05:01:19.520 --> 05:01:25.279
This is about how you feel and how you can

1580
05:01:26.759 --> 05:01:32.360
enjoy that sense of comfort and relaxation that comes from

1581
05:01:33.799 --> 05:01:39.919
letting go and allowing my hands my fingers to relax

1582
05:01:40.040 --> 05:01:51.080
you by a message your body. So I want to

1583
05:01:51.119 --> 05:01:56.240
start off just by placing my hands on the back

1584
05:01:56.279 --> 05:02:01.319
of your head, just gently. You can feel what my

1585
05:02:01.520 --> 05:02:10.040
hands feel like really on you. So you can maybe

1586
05:02:10.080 --> 05:02:12.200
feel the warmth of my hands on the back of

1587
05:02:12.319 --> 05:02:17.759
your head. And with my hands to the side of

1588
05:02:17.840 --> 05:02:22.319
your head, not pressing, but just holding there very gently,

1589
05:02:25.279 --> 05:02:28.279
maybe over your ears, and a little bit on your face,

1590
05:02:29.680 --> 05:02:35.080
so you can feel my hands so you can become

1591
05:02:35.159 --> 05:02:48.159
accustomed to them. And now put my hands on the

1592
05:02:48.200 --> 05:02:52.919
back of your head again and gently let them slide

1593
05:02:53.000 --> 05:03:05.200
down onto the back of your neck. You can feel

1594
05:03:05.279 --> 05:03:15.279
my hands gently stroking the back of your neck to

1595
05:03:15.400 --> 05:03:21.880
start with, just so you can get used to the

1596
05:03:23.759 --> 05:03:27.279
feeling with my hands on your skin, get accustomed to

1597
05:03:31.279 --> 05:03:36.159
realize that you're safe and it's all good, it's all fine.

1598
05:03:42.599 --> 05:03:46.639
And I'm going to start gently messaging the muscles in

1599
05:03:46.759 --> 05:04:02.560
the back of your neck with both hands. Now, this

1600
05:04:02.720 --> 05:04:08.959
is a very trusting situation, really, because our necks are

1601
05:04:09.040 --> 05:04:14.200
so fragile and to have someone have their hands around

1602
05:04:14.279 --> 05:04:19.400
your neck in that way can sometimes be problematic for people,

1603
05:04:20.639 --> 05:04:25.119
which is why massages are quite good, because it allows

1604
05:04:25.159 --> 05:04:35.119
you to relax and to get in touch with trust,

1605
05:04:39.400 --> 05:04:51.279
to feel peaceful and calm. And there's a massage the

1606
05:04:51.599 --> 05:04:59.560
sides of your neck gently moving from the bottom of

1607
05:04:59.639 --> 05:05:03.360
your neck, it would be sort of near where your

1608
05:05:03.400 --> 05:05:09.119
shoulders start, I guess, all the way up to your jaw,

1609
05:05:10.919 --> 05:05:14.439
your ears, kind of the area that side of your neck.

1610
05:05:17.200 --> 05:05:19.759
Of course, it's a lot longer than the front of

1611
05:05:19.840 --> 05:05:35.919
your neck. The message in the back of your neck,

1612
05:05:39.759 --> 05:05:48.560
especially that area where perhaps we hold tension, and as

1613
05:05:48.639 --> 05:05:53.319
that area's message, you can actually feel a sense of

1614
05:05:53.479 --> 05:06:01.479
release in the back of your neck, and maybe you

1615
05:06:01.639 --> 05:06:06.959
can breathe it out as well. Notice how it feels.

1616
05:06:07.200 --> 05:06:20.400
Notice how you feel. Then moving down to that area

1617
05:06:20.959 --> 05:06:28.560
between your neck and your shoulders, that muscle area, starting

1618
05:06:28.680 --> 05:06:35.639
to message that area on both sides. I mean, this

1619
05:06:35.720 --> 05:06:38.159
would be the area that a lot of people would

1620
05:06:38.240 --> 05:06:40.959
message if they were going to give you like a

1621
05:06:41.080 --> 05:06:47.119
shoulder message. Even that's not technically the shoulders, but it's

1622
05:06:47.200 --> 05:06:51.319
all the muscles that lead to the shoulders from the

1623
05:06:51.479 --> 05:06:58.919
neck and again that can hold tension and stress and

1624
05:06:59.080 --> 05:07:07.040
when message. Sometimes a nice deep message is useful, and

1625
05:07:07.319 --> 05:07:22.959
you decide how deep that message is, and just allow

1626
05:07:24.840 --> 05:07:29.880
my knuckles just to dig in, to get to those

1627
05:07:30.080 --> 05:07:40.200
muscles and to really relaxed all the time being firm

1628
05:07:40.840 --> 05:07:57.959
yet gentle with you and just stroking down that area

1629
05:08:00.799 --> 05:08:06.919
to your actual shoulders, moving to the muscles of your shoulders,

1630
05:08:12.919 --> 05:08:17.720
and maybe initially just pulling up the shoulders a little

1631
05:08:17.759 --> 05:08:21.200
bit off the table, just to give you a little

1632
05:08:21.240 --> 05:08:31.639
bit of a stretch, but very gently, and you've got

1633
05:08:31.680 --> 05:08:35.319
the muscles at the front of your shoulders, the sides

1634
05:08:35.520 --> 05:08:46.080
and the back. Again, this is a part that can

1635
05:08:46.240 --> 05:08:51.439
really take quite a bit of pressure, quite a bit

1636
05:08:51.479 --> 05:09:01.720
of needing if if you wish to really release the

1637
05:09:01.880 --> 05:09:10.159
tension to really get into those muscles, and you can

1638
05:09:10.279 --> 05:09:14.479
let your fingers in there make you feel really nice.

1639
05:09:16.439 --> 05:09:23.959
Sometimes just being stroked gently or being massaged quite strongly

1640
05:09:27.799 --> 05:09:37.720
can all be beneficial to the relaxation. Put the muscles

1641
05:09:37.759 --> 05:09:57.279
in your shoulders. Now to move down your arms, we

1642
05:09:57.479 --> 05:10:01.479
do one arm at a time, starting with your right arm.

1643
05:10:08.040 --> 05:10:11.680
Well I do is I just lift your arm up,

1644
05:10:12.599 --> 05:10:17.680
just hold it to the side of you the way

1645
05:10:17.840 --> 05:10:24.279
still be attached, and I just message the tops of

1646
05:10:24.360 --> 05:10:40.599
your arms all the way down to your forearms, into

1647
05:10:40.639 --> 05:11:04.560
your wrists, gently messaging that part, the softer part, which

1648
05:11:04.680 --> 05:11:11.200
is the underpart of the arm, which leads to the

1649
05:11:11.319 --> 05:11:17.639
crease in your elbow, the inside. It's much more sensitive skin.

1650
05:11:27.319 --> 05:11:37.479
Sometimes just having that stroked and feel really nice, pleasurable

1651
05:11:37.720 --> 05:11:56.840
and relaxing. Now moving down to your right hand, just

1652
05:11:57.080 --> 05:12:09.439
holding your hand in both of my hands, just pressing

1653
05:12:09.599 --> 05:12:15.639
gently on the back of your hand and stretching your

1654
05:12:15.759 --> 05:12:26.599
fingers ever so lightly at the same time, pressing down

1655
05:12:26.680 --> 05:12:39.840
and messaging each finger, and then starting to massage the

1656
05:12:40.080 --> 05:12:52.720
palms of the hand. Just turning the hand gently, stretching

1657
05:12:52.799 --> 05:13:02.560
it gently, and actually having your handheld can really be

1658
05:13:04.319 --> 05:13:12.000
an emotional experience sometimes evenf it is a stranger, so

1659
05:13:12.119 --> 05:13:16.360
when you don't know very well, like a massage person

1660
05:13:16.639 --> 05:13:29.599
or a therapist, maybe because it's intimate and you can

1661
05:13:29.680 --> 05:13:42.599
feel nice, you can feel safe. And as I put

1662
05:13:42.720 --> 05:13:51.520
that right arm back down where it was, did the

1663
05:13:51.639 --> 05:14:03.279
same with your left arm exactly the same massage in

1664
05:14:03.599 --> 05:14:08.759
the muscles and your arm all the way down. Do

1665
05:14:08.799 --> 05:14:21.360
you rest stroking the inside of your arm, just being

1666
05:14:21.560 --> 05:14:35.560
gentle or as firm as you require, and then massaging

1667
05:14:36.319 --> 05:14:51.880
your left hand, stretching the fingers, gently massaging the palm

1668
05:14:52.759 --> 05:15:19.599
of your left hand. You feel so so relaxing, so comforting,

1669
05:15:33.639 --> 05:15:44.360
and I just rest your left arm back down. Start

1670
05:15:44.479 --> 05:15:50.599
to message your back, the biggest part of your body,

1671
05:15:55.680 --> 05:16:02.599
starting at the top, starting again where we already been,

1672
05:16:03.360 --> 05:16:08.040
the area at the top in between his shoulders, near

1673
05:16:08.119 --> 05:16:13.279
your neck. Going back, the massage in the area again,

1674
05:16:14.439 --> 05:16:28.159
but this time moving downwards, taking a downward stroke to

1675
05:16:28.159 --> 05:16:34.680
the middle of your back, working from the outside inwards.

1676
05:16:35.919 --> 05:16:42.319
It's a massage in the your back, but the the

1677
05:16:42.479 --> 05:16:52.880
outsides of your back, the parts where your arms would

1678
05:16:52.959 --> 05:17:06.159
maybe rest against, almost the part that connects your front

1679
05:17:06.360 --> 05:17:22.759
to your back, and just messaging down firmly but gently,

1680
05:17:23.919 --> 05:17:32.119
as firm as you want, moving down and moving across

1681
05:17:32.200 --> 05:17:34.439
a little bed, and moving all the way down again,

1682
05:17:35.799 --> 05:17:48.599
being very gentle yet firm as you choose. Eventually we

1683
05:17:48.759 --> 05:17:53.400
get to the spine. We can massage the muscles and

1684
05:17:53.720 --> 05:17:57.159
either side of your spine, from the top of your

1685
05:17:57.319 --> 05:18:09.240
neck all the way down to your lower back. We

1686
05:18:09.319 --> 05:18:18.439
can do that a few times. Sometimes people use the

1687
05:18:18.520 --> 05:18:24.959
knuckle or the two fingers and just go your side

1688
05:18:25.000 --> 05:18:30.040
of the spine, almost just push down, go all the

1689
05:18:30.080 --> 05:18:34.200
way down to the bottom of the spine, each time

1690
05:18:35.919 --> 05:18:44.880
releasing tension and opening up the body, stretching your body

1691
05:18:47.639 --> 05:18:51.720
so that you feel more relaxed but at the same

1692
05:18:51.919 --> 05:19:08.680
time rejuvenated. And now I'm going to move to one side,

1693
05:19:09.759 --> 05:19:16.799
to your right side, and from the bottom of your

1694
05:19:16.880 --> 05:19:23.919
ribs to your pelvis, I'm going to massage that area

1695
05:19:24.680 --> 05:19:29.680
of your back. I'll stretch over the other side and

1696
05:19:29.799 --> 05:19:36.479
I'll pull the muscles gently and massage and push from

1697
05:19:36.560 --> 05:19:41.479
one end that side or right to my side in

1698
05:19:41.560 --> 05:19:46.319
the middle of fact to where your spine is. Massaging

1699
05:19:47.240 --> 05:19:51.599
that side of your spine the opposite side to where

1700
05:19:51.599 --> 05:19:59.639
I'm standing. It's almost like kneading bread. There's that big

1701
05:19:59.720 --> 05:20:12.159
air which is firm yet lots there to message. Potentially

1702
05:20:12.279 --> 05:20:17.159
one of the most important places to actually have a message,

1703
05:20:18.840 --> 05:20:24.639
because you really feel it. You really feel the release

1704
05:20:25.040 --> 05:20:32.599
and the pleasure of having your lower back massaged. It

1705
05:20:32.799 --> 05:20:41.919
releases so much from your body that's not useful, starting

1706
05:20:42.000 --> 05:20:47.759
a healing process which will continue long after this recording

1707
05:20:47.919 --> 05:20:59.599
is over. The message in this part of your body

1708
05:21:00.159 --> 05:21:05.040
not only feels really good for you, it's actually fun

1709
05:21:05.159 --> 05:21:09.919
to do because it is as I said, like kneading bread.

1710
05:21:12.319 --> 05:21:14.799
It's a part that you can really get hold of

1711
05:21:16.360 --> 05:21:30.119
and really massage deeply. If that's your choice, then I'm

1712
05:21:30.119 --> 05:21:31.959
going to move over to the other side of your

1713
05:21:32.000 --> 05:21:41.240
body and do the same with the opposite part of

1714
05:21:41.360 --> 05:21:48.560
your lawer back, kneading and messaging from your sides all

1715
05:21:48.560 --> 05:21:55.400
the way to the middle of your back where your

1716
05:21:55.479 --> 05:22:09.000
spine is pressing and kneading firm and gentle at the

1717
05:22:09.119 --> 05:22:24.200
same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1718
05:22:24.560 --> 05:22:36.200
relaxation or mixed together. Plus there's that feeling from your

1719
05:22:36.279 --> 05:22:41.439
stomach as it's being stretched. Even though you're in your

1720
05:22:41.520 --> 05:22:45.799
stomach now, you can feel it being stretched because that

1721
05:22:45.959 --> 05:22:57.360
whole area is connected to your stomach. Now we're going

1722
05:22:57.439 --> 05:23:02.319
to move or move further up to your top of

1723
05:23:02.400 --> 05:23:06.880
your body, and I go do the same this time

1724
05:23:08.159 --> 05:23:15.000
starting with your upper back. Put my hands forward over

1725
05:23:16.279 --> 05:23:22.479
and mass massage in that area up to your spine,

1726
05:23:23.639 --> 05:23:26.240
from the side of your body up to your spine.

1727
05:23:28.040 --> 05:23:34.240
So some of that massage area, the muscle tissue or

1728
05:23:34.240 --> 05:23:38.240
whatever fatty tissue even will be possibly from your chest.

1729
05:23:40.200 --> 05:23:44.200
There's all connected. The chest and the back connect together.

1730
05:23:47.360 --> 05:23:50.599
I'm going to be massaging and just pulling some of

1731
05:23:50.720 --> 05:23:58.680
that skin from your side up and massaging that area

1732
05:24:01.639 --> 05:24:05.799
of your upper back all the way to your spine.

1733
05:24:10.200 --> 05:24:12.439
And then I'll move down a bit and I'll continue

1734
05:24:13.080 --> 05:24:15.840
with the middle of your back, doing exactly the same

1735
05:24:15.919 --> 05:24:33.240
thing as gentle or as deep as you choose. Now,

1736
05:24:33.319 --> 05:24:37.639
I'll move the other side again and do the exact

1737
05:24:37.880 --> 05:24:41.599
same thing with the top of your back on the

1738
05:24:41.680 --> 05:24:51.200
other side, from pretty much underneath your arm area really

1739
05:24:56.639 --> 05:25:06.439
to your spine, and then continuing that all the way

1740
05:25:06.560 --> 05:25:25.080
down including your lower your middle of your back. I'm

1741
05:25:25.159 --> 05:25:30.080
gonna go to your thighs, the backs of your thighs,

1742
05:25:32.759 --> 05:25:40.159
and the sides of your thighs, starting with your right leg,

1743
05:25:42.319 --> 05:25:49.400
and massage in the back and the sides of your

1744
05:25:49.479 --> 05:25:57.520
thighs gently and firmly. There's a lot of muscles there.

1745
05:25:58.560 --> 05:26:01.279
It's an area that can be very tense at times

1746
05:26:02.000 --> 05:26:05.319
and maybe needs a little bit more pressure than the

1747
05:26:05.400 --> 05:26:13.279
rest of the body that's up to you. You can

1748
05:26:13.439 --> 05:26:20.119
gently stroke the back of your legs where you know,

1749
05:26:20.759 --> 05:26:26.840
opposite your knee joint or underneath your knee joint, very sensitive,

1750
05:26:27.119 --> 05:26:39.720
gentle area, and then working down to your calf muscles.

1751
05:26:42.680 --> 05:26:49.040
Massage in your calf muscles thoroughly and deeply, if you choose,

1752
05:26:52.520 --> 05:27:11.759
using both hands fingers digging deep to your ankles, in

1753
05:27:11.840 --> 05:27:18.040
the back of your back of your ankles, just gently

1754
05:27:18.279 --> 05:27:30.599
massage in that area, maybe lifting the leg and stretching

1755
05:27:30.680 --> 05:27:53.240
it a little bit. Moving to the right foot, massage

1756
05:27:53.360 --> 05:28:02.520
in the bottom of your feet and the sides of

1757
05:28:02.599 --> 05:28:13.840
your feet gently but firm enough so they don't tickle,

1758
05:28:19.400 --> 05:28:24.880
and just allow the pleasure that you get from heaving

1759
05:28:24.959 --> 05:28:34.319
your feet massaged to just overtake you as I continue

1760
05:28:34.439 --> 05:28:41.040
to message your feet, the bottoms of your feet, the sides,

1761
05:28:43.680 --> 05:28:49.400
your arches, your heel. You can put a lot of

1762
05:28:49.479 --> 05:28:55.319
pressure into your heel and it feels amazing, yet the

1763
05:28:55.560 --> 05:29:03.639
arches need to be a bit more gentle. Stretching your

1764
05:29:03.759 --> 05:29:10.200
toes gently and massage in the bottoms of your toes

1765
05:29:10.959 --> 05:29:26.240
with my fingers, each one individually. Moving over to the

1766
05:29:26.400 --> 05:29:35.799
left leg to do exactly the same thing. Starting at

1767
05:29:35.840 --> 05:29:40.279
the top of the thighs, work in the back of

1768
05:29:40.360 --> 05:29:47.919
the thighs and the sides, massaging deeply and gently the

1769
05:29:48.080 --> 05:30:02.119
whole area, working all the way down. And this is

1770
05:30:02.200 --> 05:30:08.319
an area that maybe you could like to spend more

1771
05:30:08.439 --> 05:30:17.080
time relaxing and messaging. So perhaps if you wanted like

1772
05:30:17.200 --> 05:30:22.479
a bigger future recording wants, spend more time on one

1773
05:30:22.560 --> 05:30:34.439
particular area. As you moved down to your calf muscles,

1774
05:30:40.400 --> 05:30:53.799
massage and your calf muscles firmly and gently, moving down

1775
05:30:56.119 --> 05:31:02.479
your raincord into your feet, Massage in the backs of

1776
05:31:02.599 --> 05:31:13.000
your feet, the bottoms of your feet, stretching your toes

1777
05:31:13.360 --> 05:31:19.680
and message in each tone individually. And then feeling of

1778
05:31:19.840 --> 05:31:25.759
pleasure and release that you experience when your having your

1779
05:31:25.840 --> 05:31:47.040
feet massaged feels really good. Now, if you turn over

1780
05:31:47.279 --> 05:31:58.159
in your mind, laying on your back, I'm just going

1781
05:31:58.240 --> 05:32:11.360
to start again for your neck area in your shoulders,

1782
05:32:15.360 --> 05:32:25.799
just to get back in touch with that area. And

1783
05:32:25.959 --> 05:32:37.560
as you move up, I can clean my hands, make

1784
05:32:37.639 --> 05:32:41.200
them more fresh, because now I'm going to message your

1785
05:32:41.279 --> 05:32:57.119
face gently, starting off with your forehead. Your eyes are

1786
05:32:57.200 --> 05:33:03.439
closed and I can just stretch your eyes a little bit,

1787
05:33:04.479 --> 05:33:15.479
pushing up on your eyebrows and just messaging around your scalp,

1788
05:33:21.200 --> 05:33:30.680
massaging down your cheeks, around your ears, into your chaw,

1789
05:33:31.880 --> 05:33:50.520
gently the sides of your neck, your chin mm hmm,

1790
05:33:54.319 --> 05:34:01.560
and just moving down from your neck down to your

1791
05:34:01.720 --> 05:34:09.360
chest starting by message in the very top of your

1792
05:34:09.520 --> 05:34:18.880
chest where the collarbone is, either side of the collarbone,

1793
05:34:27.319 --> 05:34:30.560
and then just message in the hole of the chest,

1794
05:34:39.759 --> 05:34:51.799
moving the chest around. Because it's quite a large area,

1795
05:34:53.759 --> 05:35:01.200
you can move from one side to the next, moving

1796
05:35:01.560 --> 05:35:12.560
my hands underneath pretty much where your arms are stretching up,

1797
05:35:14.720 --> 05:35:17.799
stretching some of the muscles of your back in the process,

1798
05:35:23.080 --> 05:35:31.720
moving up over your chest and they're moving down again,

1799
05:35:44.319 --> 05:35:49.119
and then allowing my hands to just massage gently and

1800
05:35:49.439 --> 05:35:56.159
slide down towards your stomach, starting in the middle of

1801
05:35:56.279 --> 05:36:05.840
your chest, and then gradually my hands moving apart and

1802
05:36:06.159 --> 05:36:12.200
massage in and sliding at the same time, moving down

1803
05:36:16.080 --> 05:36:31.439
to just below your rib cage, moving down, then massaging

1804
05:36:31.560 --> 05:36:40.200
up again, giving your chest all the attention that it

1805
05:36:40.360 --> 05:36:54.880
needs to feel completely relaxed, remembering them. I'm also going

1806
05:36:54.959 --> 05:37:00.639
to be focusing on your sides as well, area that

1807
05:37:00.959 --> 05:37:08.119
really doesn't get much attention but feels really good when

1808
05:37:08.159 --> 05:37:17.439
it's massaged. Just stroking my hands down the sides of

1809
05:37:17.520 --> 05:37:24.560
your body, just below your arms, a way down to

1810
05:37:24.639 --> 05:37:39.680
your hips. Now moving to your stomach area. I'm going

1811
05:37:39.720 --> 05:37:43.279
to stand one side of you like I did when

1812
05:37:43.319 --> 05:37:48.080
I did your lower back I'm gonna do a similar

1813
05:37:48.279 --> 05:37:57.400
process of just stretching the muscles from the side gently

1814
05:38:00.080 --> 05:38:09.040
sergeant from one side to the next, move in.

1815
05:38:11.599 --> 05:38:15.799
The whole area from below your ribs all the way

1816
05:38:15.919 --> 05:38:26.520
down to below your belly button, and then move.

1817
05:38:26.439 --> 05:38:29.439
Around to the other side of you and repeat that

1818
05:38:36.080 --> 05:38:50.119
process of relaxing, deeply, calmly. You feel loose, You feel free.

1819
05:38:52.520 --> 05:38:57.200
And it's something about having your stomach message that's different

1820
05:38:57.240 --> 05:39:04.080
from any other part because we do have a tendency

1821
05:39:04.720 --> 05:39:08.560
of holding a different kind of stress in our stomach

1822
05:39:10.000 --> 05:39:17.840
that we may not be aware of. As I now

1823
05:39:18.040 --> 05:39:26.240
message your stomach in front of your stomach, making circles

1824
05:39:27.720 --> 05:39:36.919
around your belly button, and then going the other way around,

1825
05:39:43.479 --> 05:39:49.240
there's a gentleness and a freedom that comes from feeling

1826
05:39:49.880 --> 05:39:59.919
how you're feeling. As I now move down the top

1827
05:40:00.279 --> 05:40:07.159
of your thighs muscles massaging them, and I can do

1828
05:40:07.360 --> 05:40:16.680
this two legs at the same time, pressing down massaging

1829
05:40:17.159 --> 05:40:22.720
deeply those muscles in your thighs at front of your thighs,

1830
05:40:28.200 --> 05:40:33.720
and moving down to your knees gently massaging your knees,

1831
05:40:39.000 --> 05:40:45.040
sliding down your shins, putting pressure on either side of

1832
05:40:45.159 --> 05:40:58.200
your shin gently, softly but firmly moving down to your ankles,

1833
05:41:03.159 --> 05:41:12.799
stroking the tops of your feet, and then with each

1834
05:41:14.159 --> 05:41:19.560
foot in each hand, just gently messaging the whole of

1835
05:41:19.680 --> 05:41:28.439
the foot, the top, the bottom, your heel, your ankle,

1836
05:41:29.319 --> 05:41:41.080
your toes, messaging every part of your feet. Feels so

1837
05:41:41.360 --> 05:41:56.520
good to select go and enjoy the process, Enjoy feeling

1838
05:41:59.080 --> 05:42:12.360
so deeply relaxed. So much comfort and so many feelings

1839
05:42:14.159 --> 05:42:28.599
come just from touching your skin. And you can just

1840
05:42:29.799 --> 05:42:39.200
lie there for as long as you choose, enjoying the

1841
05:42:39.479 --> 05:42:57.759
feeling of deep comfort from being massaged by me. Enjoy

1842
05:43:01.400 --> 05:43:19.279
the end deeply, right, And all we're gonna do is

1843
05:43:22.919 --> 05:43:39.439
blow out some candles. In your mind, there are going

1844
05:43:39.479 --> 05:43:49.880
to be a hundred candles, and you're going to blow

1845
05:43:50.040 --> 05:44:00.439
each one out individually, one by one, starting at a hundred.

1846
05:44:01.520 --> 05:44:08.880
As I count down all the way down to one,

1847
05:44:13.400 --> 05:44:22.319
and each time I say a number, you can imagine

1848
05:44:22.360 --> 05:44:28.759
that candle in front of you, and I'd like you

1849
05:44:28.919 --> 05:44:48.240
to actually physically generally blow that candle out, just so

1850
05:44:48.279 --> 05:44:56.759
it's not big blow. It's just a gentle and that

1851
05:44:57.119 --> 05:45:06.279
candle will extinguish. Yeah, And then I'll say the next

1852
05:45:06.360 --> 05:45:14.799
number as we move down, and you can just h

1853
05:45:16.919 --> 05:45:25.959
blow that one out as well, And as we move

1854
05:45:26.360 --> 05:45:37.360
down the numbers, you'll find yourself feeding more and more relaxed.

1855
05:45:40.400 --> 05:45:46.400
If you need to sleep, you'll also find yourself becoming

1856
05:45:48.119 --> 05:46:01.840
incredibly tired and sleepy. In fact, you may struggle to

1857
05:46:01.959 --> 05:46:14.880
blow out all one hundred of these candles as you

1858
05:46:16.040 --> 05:46:42.959
feel more and more deeply relaxed, more and more deeply tired,

1859
05:46:47.319 --> 05:46:55.080
And the further you go down, the more your mind

1860
05:46:56.880 --> 05:47:09.200
starts to drift. You may find that you stop listening

1861
05:47:09.439 --> 05:47:22.000
to me after a while. And even though there may

1862
05:47:22.080 --> 05:47:30.799
be background sounds where you are, you'll be aware of

1863
05:47:30.919 --> 05:47:46.439
those sounds at the moment you may start to just

1864
05:47:50.119 --> 05:48:09.479
not even notice them at all because they're unimportant. Where

1865
05:48:09.560 --> 05:48:17.119
I am, I've got the sounds of the birds, there's horrors,

1866
05:48:17.279 --> 05:48:25.240
the pigeon who likes to say hello sometimes, and there's

1867
05:48:25.279 --> 05:48:35.599
the odd plane that goes by, maybe traffic and trains

1868
05:48:35.919 --> 05:48:45.360
in the distance. But none of that scene is important.

1869
05:48:47.639 --> 05:49:00.759
Whatsoever are candles you blow out? The less important anything

1870
05:49:02.479 --> 05:49:16.639
is more candles you blow out. The further seemed to

1871
05:49:18.599 --> 05:49:36.720
move away from sounds and from general date days, stuff

1872
05:49:38.400 --> 05:49:52.400
seems to just move away on its own. You feel

1873
05:49:52.959 --> 05:50:12.880
more calmer with every candle you blow out MHM, guiding

1874
05:50:13.080 --> 05:50:22.279
you for the next number, do you hear me say?

1875
05:50:29.360 --> 05:50:41.639
And then you blow that candle out to h So easy,

1876
05:50:46.479 --> 05:51:07.119
so simple. We're gonna start by introducing the first candle,

1877
05:51:10.599 --> 05:51:22.919
which is a hundred. The first candle is one hundred.

1878
05:51:27.799 --> 05:51:42.000
When you blow that candle out, you'll find immediately a

1879
05:51:42.639 --> 05:51:56.560
slight change in how you feel, as well as a

1880
05:51:56.759 --> 05:52:18.919
real sense of positivity growing within you, relaxation and sleepiness expanding.

1881
05:52:27.680 --> 05:52:57.599
Starting with one hundred, blow out by candle now ninety nine,

1882
05:53:16.040 --> 05:54:24.599
candle ninety eight, can do ninety seven, jam ninety six,

1883
05:54:52.439 --> 05:56:14.639
ten ninety five, hand ninety four, candle ninety three and

1884
05:56:26.240 --> 05:57:36.360
ninety two, and bull ninety one, ten to ninety and

1885
05:57:46.680 --> 05:58:14.759
eighty two, nine and eighty.

1886
05:58:16.240 --> 05:58:46.840
Eight and.

1887
05:58:58.400 --> 06:01:58.439
Eighty can do eighty eight, five four, ten, en, eighty two.

1888
06:02:02.080 --> 06:03:06.880
Day.

1889
06:03:05.720 --> 06:03:15.759
And two one.

1890
06:04:51.479 --> 06:05:44.639
Yes seventy nine, candle seventy eight, candle seventy seven, candle

1891
06:05:48.279 --> 06:06:50.639
seventy six, candle seventy five, candle seventy four, candle seventy three,

1892
06:07:02.560 --> 06:08:05.959
candle seventy two, candle seventy one, candle seventy one, handle

1893
06:08:09.799 --> 06:09:04.200
seventy and do sixty nine candle sixty eight, candle sixty seven,

1894
06:09:17.919 --> 06:09:39.520
candle sixty five, candle sixty four.

1895
06:09:57.560 --> 06:10:03.439
Mm hmm, candle.

1896
06:10:05.159 --> 06:10:57.560
Sixty four, candle sixty thirty, candle sixty and sixty one,

1897
06:11:20.279 --> 06:12:47.159
candle sixty fifty nine, handle fifty eight, candle fifty seven,

1898
06:13:06.520 --> 06:14:34.799
candle fifty six, candle fifty five, candle fifty four, handle

1899
06:14:37.279 --> 06:15:27.880
fifty three, candle fifty fifty two.

1900
06:16:00.200 --> 06:16:00.680
And to.

1901
06:16:03.759 --> 06:17:37.840
Fifty two, candle fifty one, candle fifty, candle foty nine,

1902
06:18:08.400 --> 06:20:00.240
candle forty eight, candle forty seven, candle forty six, two

1903
06:20:03.560 --> 06:20:04.840
forty five.

1904
06:20:31.479 --> 06:20:31.919
And no.

1905
06:20:36.639 --> 06:22:47.080
Forty two candle Who do you handle? Forty candle thirty nine,

1906
06:23:21.279 --> 06:24:46.119
can do thirty eight, can't do thirty seven, canto thirty five,

1907
06:25:29.639 --> 06:26:52.680
ye two thirty four, handle thirty three, handle thirty one,

1908
06:27:35.919 --> 06:30:45.520
ten thirty four twoinighteen nine, candle twenty eight and twenty seven,

1909
06:31:23.479 --> 06:33:35.959
twenty six can do, twenty five, can four end twenty

1910
06:33:36.720 --> 06:35:34.439
thirty and twenty deep two and twenty two and to

1911
06:35:38.720 --> 06:39:29.080
waity can do ninety candle seventeen sixteen, cancel four, se

1912
06:40:45.880 --> 06:41:50.639
en tu well fo and even.

1913
06:42:27.520 --> 06:43:40.560
Hey jame do.

1914
06:43:44.959 --> 06:44:43.560
Nine two.

1915
06:44:48.799 --> 06:45:30.319
Eight six.

1916
06:46:20.319 --> 06:50:09.720
Him can do foo and do sEH two or let

1917
06:50:09.759 --> 06:50:17.479
go of all of those thoughts, worries, concerns about the past,

1918
06:50:19.360 --> 06:50:23.840
thoughts about the future, and even things you've been thinking

1919
06:50:23.880 --> 06:50:31.479
about today. Just let it all go because none of

1920
06:50:31.560 --> 06:50:41.400
it is useful in this moment. This is your opportunity

1921
06:50:46.000 --> 06:51:00.599
to just focus on feeling relaxed, allowing yourself to get

1922
06:51:00.680 --> 06:51:10.080
in touch with that natural sense of peace that we

1923
06:51:10.279 --> 06:51:17.000
all have within us. It's available for everyone. It just

1924
06:51:17.119 --> 06:51:22.279
sometimes takes a little bit of effort to set up

1925
06:51:22.400 --> 06:51:28.319
the right time and place in order for you to

1926
06:51:28.680 --> 06:51:37.560
just let go. Because when you do decide to let

1927
06:51:37.680 --> 06:51:42.840
go and relax, that's what your body starts to do

1928
06:51:46.119 --> 06:51:53.639
because you've chosen, You've chosen to just allow your body

1929
06:51:54.040 --> 06:52:02.240
to unwind and your mind starts to slow down. And

1930
06:52:02.360 --> 06:52:07.200
it's a nice feeling. It's a nice feeling at the beginning,

1931
06:52:07.479 --> 06:52:16.159
just to know that you have chosen to decide to

1932
06:52:16.360 --> 06:52:24.119
relax deeply, and because you've made that decision, your body

1933
06:52:25.360 --> 06:52:31.360
will just follow suit. Because sometimes all the muscles in

1934
06:52:31.479 --> 06:52:37.200
your body need is just permission from you to relax.

1935
06:52:41.240 --> 06:52:46.040
Because so often we're busy, we're going from here to there,

1936
06:52:46.200 --> 06:52:51.959
we're walking around and we're doing stuff, and the body

1937
06:52:52.040 --> 06:52:59.880
doesn't have any time or space to really relax deep.

1938
06:53:03.560 --> 06:53:06.200
So it kind of waits for you to lead the way,

1939
06:53:08.360 --> 06:53:18.400
waits for your permission. And when you do give your permission,

1940
06:53:20.119 --> 06:53:22.599
when you give the say so, we may say okay,

1941
06:53:23.919 --> 06:53:30.959
it's time for your body to let go completely and

1942
06:53:31.119 --> 06:53:42.520
relax totally. Your body just follows. It's like a breath

1943
06:53:42.599 --> 06:53:51.720
of relief. Ah good, I can now relax. That feeling

1944
06:53:52.680 --> 06:53:55.959
at the end of a day of very physical day

1945
06:53:56.080 --> 06:53:59.680
that you may experience in the past, but you get

1946
06:53:59.720 --> 06:54:02.360
a high and you just sit down on a chair,

1947
06:54:03.439 --> 06:54:07.319
maybe you kick your shoes off, and our arm feels

1948
06:54:07.680 --> 06:54:12.479
so nice knowing that you don't have to get up

1949
06:54:12.560 --> 06:54:17.439
again for a little while at least if you choose,

1950
06:54:17.560 --> 06:54:20.040
you can just sit there for maybe an hour to

1951
06:54:22.279 --> 06:54:33.360
It feels blissful. And just by sitting down like that,

1952
06:54:34.840 --> 06:54:39.880
your body knows that it's time to relax. Your body

1953
06:54:40.560 --> 06:54:46.080
has been given permission from you. Because it's a mindset

1954
06:54:47.599 --> 06:54:56.360
in your mind, you're prepared to let go of everything

1955
06:54:58.799 --> 06:55:06.439
and just completely allow all the stress of your body

1956
06:55:07.279 --> 06:55:24.959
to evaporate. Any tensions can just gradually vanish. It's almost

1957
06:55:25.240 --> 06:55:36.599
like magic, really, because that sense of relaxation in your

1958
06:55:36.639 --> 06:55:43.639
body it's a very natural state. It's not something unusual.

1959
06:55:44.720 --> 06:55:48.000
It may feel unusual when you first start to relax,

1960
06:55:48.080 --> 06:55:52.200
if you if you haven't really spent a lot of

1961
06:55:52.319 --> 06:55:56.680
time focusing and giving yourself this space to let go

1962
06:55:57.400 --> 06:56:04.159
completely and relax seem are most alien, but it isn't.

1963
06:56:05.680 --> 06:56:11.599
It's actually the most natural thing in the world to

1964
06:56:11.799 --> 06:56:21.560
let go completely, to relax totally, the most natural thing

1965
06:56:21.880 --> 06:56:34.080
in the world to allow yourself to feel really calm

1966
06:56:34.520 --> 06:56:41.479
in your mind. And it is almost like a literal unwinding.

1967
06:56:45.200 --> 06:56:50.639
It's like you press a button and all the tension

1968
06:56:51.040 --> 06:56:56.799
just releases, and it's like a wheel, like a cog,

1969
06:56:57.799 --> 06:57:01.000
like the inside of a clock. Just donet why. And

1970
06:57:01.159 --> 06:57:04.880
it's almost like you could see that the little wind

1971
06:57:05.000 --> 06:57:10.840
up knob that's used just going the opposite way that

1972
06:57:10.919 --> 06:57:16.880
you choose to wind it up, and the energy that

1973
06:57:17.119 --> 06:57:27.319
fremetic stress for energy gradually winding down, losing its power,

1974
06:57:28.599 --> 06:57:36.040
losing its strength as a sense of relaxation becomes stronger

1975
06:57:37.240 --> 06:57:46.720
and deeper, and you may find a the more relaxed

1976
06:57:48.159 --> 06:57:59.439
you feel, that your mind starts to wonder, maybe seem

1977
06:57:59.520 --> 06:58:03.799
to stop listening to me for a while. Your mind

1978
06:58:03.959 --> 06:58:09.119
goes somewhere else, and then you realize you're listening to

1979
06:58:09.279 --> 06:58:15.680
me again, and that's just your mind to drifting to sleep,

1980
06:58:18.919 --> 06:58:29.080
which is quite natural, because sometimes when we're stressed and tense,

1981
06:58:30.400 --> 06:58:34.279
we're not mean I actually be aware of what we need,

1982
06:58:35.400 --> 06:58:43.840
what we physically, you're emotionally need in this moment. But

1983
06:58:44.000 --> 06:58:50.279
when you allow your body and mind to relax completely

1984
06:58:52.040 --> 06:58:59.240
and you let go of all thoughts, concerns, worries, ideas,

1985
06:59:00.680 --> 06:59:05.240
all letting them go allow them to drop onto the floor.

1986
06:59:10.520 --> 06:59:16.520
When you start to get in touch with the feelings

1987
06:59:16.680 --> 06:59:28.400
of such relaxation, this feels so nice, to be in

1988
06:59:28.639 --> 06:59:35.400
touch with the calmness of the different body parts as

1989
06:59:35.520 --> 06:59:51.200
they become looser and looser. Even your breathing scenes easier

1990
06:59:51.880 --> 07:00:01.080
and more natural, effortless, as a cool air enters through

1991
07:00:01.119 --> 07:00:10.400
your mouth or those into your lungs, breathing in comforts

1992
07:00:10.599 --> 07:00:18.919
and relaxation, and then just breathing out any excess remain

1993
07:00:19.159 --> 07:00:27.360
intention stress from every part of your body and mind.

1994
07:00:30.959 --> 07:00:35.520
And as you start to focus on your mind, maybe

1995
07:00:36.080 --> 07:00:44.000
you notice that things come to a standstill or maybe

1996
07:00:44.439 --> 07:00:53.040
just much much lower than before, because your mind is

1997
07:00:53.200 --> 07:01:04.040
not really needed when listening to my voice, which allows

1998
07:01:04.119 --> 07:01:10.080
your mind to relax just as deeply as your body,

1999
07:01:12.840 --> 07:01:21.080
and that's synchronicity between the relaxation of your body and

2000
07:01:23.840 --> 07:01:37.599
relaxation of your mind. Let you know that feeling completely calm, loose,

2001
07:01:37.959 --> 07:01:52.200
and relaxed really is a great healing experience fear and

2002
07:01:52.439 --> 07:02:04.479
has so many positive to benefits for your body, mind,

2003
07:02:04.880 --> 07:02:12.000
and your life. To be able to let go everything

2004
07:02:13.680 --> 07:02:22.360
and to relax completely in all parts of your body

2005
07:02:23.720 --> 07:02:33.720
and mind. Even your bones has arised, all your muscles

2006
07:02:34.360 --> 07:02:49.919
are rise, even the skin that covers your body is relaxed.

2007
07:02:55.119 --> 07:03:13.200
Every hair you have, it's also deeply relaxed, and your

2008
07:03:13.360 --> 07:03:26.840
brain really starts to feel the benefits but this healing relaxation,

2009
07:03:32.119 --> 07:03:38.080
and as you focus on the inside of your scalp

2010
07:03:38.560 --> 07:03:44.360
where your brain is, you can start to realize and

2011
07:03:44.639 --> 07:03:57.439
notice the benefits of your brain relaxing deeply. And then

2012
07:03:57.520 --> 07:04:08.959
there's your brain continues to react, sends those messages to

2013
07:04:09.759 --> 07:04:17.080
the rest of your body and your mind to re

2014
07:04:18.159 --> 07:04:40.040
relax more deeply, relax siny more completely, letting go of

2015
07:04:40.599 --> 07:04:52.319
any remaining thoughts or concerns, allowed them just to drop

2016
07:04:52.599 --> 07:05:01.759
onto the floor because they're no longer necessary in this moment.

2017
07:05:04.000 --> 07:05:16.799
In this moment, of deep relaxation and calmness. Feeling your

2018
07:05:16.919 --> 07:05:41.720
brain with deep concentrated heathing, calming, relaxing every part of

2019
07:05:41.840 --> 07:06:00.279
your brain, feeling so loose and comfortable, So relaxing, mist

2020
07:06:02.080 --> 07:06:14.759
and be peaceful. Your brain feels so light, that's so healthy.

2021
07:06:17.959 --> 07:06:28.200
That sense of deep deep comfort really does allow you

2022
07:06:31.880 --> 07:06:43.599
to enjoy those ever increasing sensations of comfort that is

2023
07:06:43.840 --> 07:06:57.119
spreading throughout your body, relaxing each and every muscle of

2024
07:06:57.240 --> 07:07:16.279
your body, eat deeper and deeper, much more deeper than before,

2025
07:07:20.000 --> 07:07:35.599
much more comfort spreading through your body, your mind, be

2026
07:07:37.360 --> 07:07:54.520
so peaceful and calm, so very very peaceful in avery

2027
07:07:55.040 --> 07:08:09.439
part of your body, lett him go h a everything andything,

2028
07:08:13.119 --> 07:08:31.479
so peaceful, come so relax a very second the passes

2029
07:08:34.520 --> 07:09:02.119
you feel dper dper relax dper and deperlax car so

2030
07:09:02.639 --> 07:09:19.319
calm peace for so very peace from your head down

2031
07:09:19.799 --> 07:09:32.360
to your toes. Such peace and comfort growing all all

2032
07:09:32.560 --> 07:09:45.959
the time, Such peace and comfort spreading through your body

2033
07:09:46.400 --> 07:10:00.439
and mind deep and deeper, such comfort spreading m hmm

2034
07:10:01.200 --> 07:10:12.959
and sinking deeper into airy muscle your body, so that

2035
07:10:13.240 --> 07:10:36.439
you feel amazing, so laxed, so piece so sola and

2036
07:10:36.880 --> 07:10:52.759
piece so letting go everything I'm gonna do a body scan,

2037
07:10:54.560 --> 07:11:00.919
focusing on firstly how you feel in your body, not

2038
07:11:01.080 --> 07:11:06.520
trying to change how you feel, not trying to relax,

2039
07:11:07.799 --> 07:11:12.759
not trying to move away from any discomfort or stress

2040
07:11:13.000 --> 07:11:20.400
or tension. Just accepting, observing and accepting how you feel

2041
07:11:21.400 --> 07:11:26.319
in the different parts of your body, just allowing yourself

2042
07:11:27.720 --> 07:11:35.200
to be exactly as you are, to notice to get

2043
07:11:35.279 --> 07:11:43.880
in touch with how you actually feel in this moment.

2044
07:11:47.319 --> 07:11:53.880
So I'm going to start off by focusing on your hands.

2045
07:11:58.439 --> 07:12:06.159
Just be aware of your hands. I'd like you to

2046
07:12:06.360 --> 07:12:11.319
move your hands around, just maybe move your fingers a

2047
07:12:11.400 --> 07:12:17.759
little bit. I've been and closing your hands very gently,

2048
07:12:19.439 --> 07:12:25.080
just so that you can get in touch with how

2049
07:12:25.200 --> 07:12:39.400
your hands and your fingers feel, very very slow movements.

2050
07:12:47.799 --> 07:12:55.560
Focusing now on your feet, and if you can just

2051
07:12:55.720 --> 07:13:00.840
do kind of an equivalent with your feet is you've

2052
07:13:01.040 --> 07:13:07.240
just done with your hands, Maybe turn in your ankles,

2053
07:13:09.240 --> 07:13:17.560
moving your feet around, moving your toes gently but only

2054
07:13:18.799 --> 07:13:30.599
very gently and very slowly, noticing how your feet fell

2055
07:13:32.680 --> 07:13:45.840
in this moment. Focusing now and your eyes, and I'd

2056
07:13:45.959 --> 07:13:52.840
like you to just focus on your eyelids. Maybe you

2057
07:13:52.959 --> 07:13:56.040
can open and close your eyes a couple of times

2058
07:13:57.439 --> 07:14:01.319
to really get in touch with how you feel when

2059
07:14:01.360 --> 07:14:09.439
you do close your eyes. The muscle changes in your

2060
07:14:09.560 --> 07:14:16.159
eyes when you do close them, maybe raising your eyebrows,

2061
07:14:17.919 --> 07:14:25.759
it stretches the tops of your eyes, perhaps squinting your eyes,

2062
07:14:29.479 --> 07:14:34.840
scrunching up your eyes just so you can hear it again.

2063
07:14:35.119 --> 07:14:58.119
Touch with all aspects of how your eyes feel. Right now. Now,

2064
07:14:58.319 --> 07:15:04.439
focus in on your thighs, and it just starts you

2065
07:15:04.599 --> 07:15:14.720
to gently tense your thighs, just very very gently, just

2066
07:15:15.040 --> 07:15:27.240
enough so you can become more attuned to the physical

2067
07:15:27.880 --> 07:15:35.119
sensation of your upper legs, the front of your thighs,

2068
07:15:35.400 --> 07:15:46.400
on the backs of your thighs, noticing and observing how

2069
07:15:48.759 --> 07:16:03.840
your thighs feel. Right now, moving your focus to the

2070
07:16:03.919 --> 07:16:10.439
back of your neck, just noticing the back of your

2071
07:16:10.599 --> 07:16:16.959
neck the muscles, and of course they lead to the

2072
07:16:17.200 --> 07:16:21.639
side of your neck. They also lead to the top

2073
07:16:21.720 --> 07:16:28.040
of your back, which leads to your shoulders. So as

2074
07:16:28.080 --> 07:16:33.919
your focus on the back of your neck, maybe you

2075
07:16:34.080 --> 07:16:40.720
can move your head gently upwards as if you're looking up,

2076
07:16:42.680 --> 07:16:48.319
Maybe moving your head down as if you're looking down.

2077
07:16:51.439 --> 07:16:56.319
Perhaps moving your head side to side, right to left,

2078
07:16:58.240 --> 07:17:09.400
but only very slowly and very gently. I'm not trying

2079
07:17:09.439 --> 07:17:17.680
to force anything. It has to be very very gentle,

2080
07:17:20.759 --> 07:17:32.240
just so you can be more in touch with the feelings,

2081
07:17:34.040 --> 07:17:42.400
with the sensations of physical sensations of how the back

2082
07:17:42.479 --> 07:17:58.639
of your neck feels. Right now, as we now focus

2083
07:18:01.439 --> 07:18:06.680
on the tops of your arms, the parts where your

2084
07:18:06.840 --> 07:18:11.959
biceps and your triceps are between your elbow and your shoulders.

2085
07:18:15.680 --> 07:18:20.599
To focus on those parts, the tops of your arms,

2086
07:18:22.799 --> 07:18:30.360
you may like to just tense them, but very very

2087
07:18:30.560 --> 07:18:39.799
gently and slowly. See you're not straining or put in

2088
07:18:39.919 --> 07:18:50.560
any pressure whatsoever on your arms. It's just so that

2089
07:18:50.919 --> 07:18:59.400
you can gain more of a sense of how you're

2090
07:19:00.159 --> 07:19:11.520
upper arms are feeling in this moment, and just noticing

2091
07:19:13.000 --> 07:19:24.200
as you gently, very gently and slowly tighten the muscles

2092
07:19:25.599 --> 07:19:34.599
and then let go. Notice how the tops of your

2093
07:19:34.799 --> 07:19:53.959
arms feel. Right now, there's a now focus on your stomach,

2094
07:19:56.799 --> 07:20:01.439
the area the lower abdomen area blow your belly button,

2095
07:20:03.840 --> 07:20:11.040
moving all the way down to your hips, just above

2096
07:20:11.159 --> 07:20:24.360
your grind. Maybe you're able to tense these muscles in

2097
07:20:24.520 --> 07:20:40.279
the area very very gently and slowly, if that's a

2098
07:20:40.439 --> 07:20:45.599
difficult thing to do, and maybe you can just move

2099
07:20:47.159 --> 07:20:55.040
your body, pushing your stomach up, maybe moving a little

2100
07:20:55.080 --> 07:21:01.919
bit to the side using your hips so you can

2101
07:21:02.279 --> 07:21:11.400
get more in tune with how your lower aptomen area

2102
07:21:15.240 --> 07:21:34.000
is feeling in this moment. Just noticing the physical sensations

2103
07:21:36.959 --> 07:21:55.599
or your lower abdomen as you move your attention to

2104
07:21:55.759 --> 07:22:07.000
your mouth, notice in your lips and inside your mouth,

2105
07:22:09.319 --> 07:22:26.520
the tea, your guns, your tongue. Just noticing how your

2106
07:22:26.680 --> 07:22:33.319
tongue in your mouth feels. And it may help by

2107
07:22:35.439 --> 07:22:42.680
moving your tongue around your mouth, moving it to your left,

2108
07:22:44.439 --> 07:22:50.119
maybe pressing it gently against the side of your mouth,

2109
07:22:51.680 --> 07:22:56.639
and then to the right, gently to the side of

2110
07:22:56.759 --> 07:23:04.680
your mouth, perhaps pressing up against the top of your mouth,

2111
07:23:05.880 --> 07:23:11.720
and then down gently against the bottom of your mouth.

2112
07:23:14.439 --> 07:23:30.639
Aways very slowly, in a very very gentle so that

2113
07:23:30.880 --> 07:23:46.279
you can be aware of how you feel in your

2114
07:23:46.400 --> 07:24:18.360
mouth area now and to focus on your wrists, and

2115
07:24:18.639 --> 07:24:27.400
I'll ask you to maybe just routine your wrists by

2116
07:24:27.479 --> 07:24:38.319
moving your hands in a circular motion very gently and slowly,

2117
07:24:41.080 --> 07:24:59.720
just so you can feel the sensations that you are

2118
07:25:00.319 --> 07:25:15.639
currently experiencing in your risks. Perhaps smooth in your hands

2119
07:25:17.319 --> 07:25:41.560
up and down again, very very gently and slowly, very

2120
07:25:42.159 --> 07:26:11.799
gentle and slow. As you now start to observe your

2121
07:26:11.959 --> 07:26:23.840
lower back The bad part is just above your hips

2122
07:26:28.279 --> 07:26:40.759
where your coxis are a whole area which also really

2123
07:26:40.959 --> 07:26:48.119
does include the signs of your body because those muscles

2124
07:26:48.200 --> 07:26:58.919
are very much connected. There's those muscles also move into

2125
07:26:59.040 --> 07:27:07.599
your hip area, connecting to your buttics the sides of

2126
07:27:07.720 --> 07:27:22.319
your hips, And if you're physically able to do so,

2127
07:27:24.560 --> 07:27:35.720
maybe you can very gently just move body evers slightly,

2128
07:27:38.080 --> 07:27:54.680
very slowly from side to side, just enough e gauge

2129
07:28:00.080 --> 07:28:13.240
how you feel in your lawer back. Perhaps it could

2130
07:28:13.400 --> 07:28:28.599
even move your hips gently up and down gently slowly

2131
07:28:31.840 --> 07:28:42.479
in order to really be in touch with the physical

2132
07:28:43.080 --> 07:29:10.279
sensations of your lower back. As we now live to

2133
07:29:10.400 --> 07:29:21.439
your attention to your jaw, an area from your chin

2134
07:29:22.680 --> 07:29:30.159
all the way up to near where your ears are. Oh,

2135
07:29:31.040 --> 07:29:46.279
your jaw, you can just if it's okay to do so,

2136
07:29:48.200 --> 07:29:58.720
gently open your mouth, not wide, no stretching, just very

2137
07:29:59.439 --> 07:30:12.080
chink and slowly opening your mouth being closing your mouth

2138
07:30:14.400 --> 07:30:33.319
very gently and slowly so you can be in touch

2139
07:30:40.159 --> 07:30:42.759
with how your jaw feels.

2140
07:30:45.720 --> 07:30:45.919
Now.

2141
07:31:12.599 --> 07:31:27.639
And I need to sit now your chest area, and

2142
07:31:27.840 --> 07:31:33.040
you don't need to do anything to move your chest

2143
07:31:35.279 --> 07:31:44.520
because it moves every time you breathe, and it moves

2144
07:31:45.680 --> 07:31:58.720
very gently and slowly automatically with each bread you tache

2145
07:32:05.680 --> 07:32:24.279
as you focus on how your chest feels when you pray,

2146
07:32:53.319 --> 07:33:08.200
live in your focus to your forms, your elbows. Maybe

2147
07:33:08.520 --> 07:33:21.119
you're able to very gently and slowly tense the muscles

2148
07:33:22.439 --> 07:33:28.919
in your forearms, and when you do that, you can

2149
07:33:29.240 --> 07:34:01.119
feel your elbows as well. Very gently and slowly, gently,

2150
07:34:04.639 --> 07:34:21.759
monsoftly obsad your forearms and dopers.

2151
07:34:31.799 --> 07:34:31.840
No.

2152
07:34:40.840 --> 07:35:00.560
Focus the rest of your back, your upper back and middle,

2153
07:35:02.159 --> 07:35:18.040
the middle of your back, and again this part of

2154
07:35:18.200 --> 07:35:33.040
your body. News Also every time you pray. You may

2155
07:35:33.159 --> 07:35:47.159
not notice that usually makes you observe your upper back.

2156
07:35:47.560 --> 07:35:55.400
In the middle of your back, you can really feel.

2157
07:35:57.599 --> 07:35:57.639
That.

2158
07:35:59.319 --> 07:36:07.520
Hint ends no.

2159
07:36:12.680 --> 07:36:13.159
Movieah.

2160
07:36:48.279 --> 07:37:02.040
Moving your focus into your area, your buttics the grain,

2161
07:37:04.720 --> 07:37:39.560
there's muscles and those bones in your midsection. Just noticing

2162
07:37:41.959 --> 07:38:01.240
how there are hips feel right now, you can very

2163
07:38:02.040 --> 07:38:16.400
very gently move your hips maybe side to side very

2164
07:38:17.040 --> 07:39:09.799
gently and s very very gently softly. No, everything starts

2165
07:39:10.119 --> 07:39:25.520
to slow down, including the thoughts in your mind and

2166
07:39:25.680 --> 07:39:35.720
your mind itself just starts to gradually. It doesn't have

2167
07:39:35.840 --> 07:39:43.599
to be instant, but just gradually starting too. It's almost

2168
07:39:43.720 --> 07:39:54.880
like time is storing chin. It's a slower pace to

2169
07:39:55.080 --> 07:40:00.720
maybe what you're used to in your data day life.

2170
07:40:03.919 --> 07:40:30.840
It's a slower movement of energy, very small movements which

2171
07:40:30.959 --> 07:40:35.639
make up the larger movements, which is always the case.

2172
07:40:39.000 --> 07:40:43.400
And when you move your hand, it might seem like

2173
07:40:43.560 --> 07:40:48.880
it's one movement, but it's lots of minute different muscles

2174
07:40:49.159 --> 07:40:59.840
moving in accordance with each other. And what happens is

2175
07:41:00.680 --> 07:41:14.840
this space that we're sharing, is we move from that

2176
07:41:17.000 --> 07:41:33.400
big movement into those smaller movements. Starting to focus on

2177
07:41:38.759 --> 07:41:45.000
how your body feels, not just as a whole, not

2178
07:41:45.279 --> 07:41:50.599
just oh, i'm feeling this way. I'm feeling stressed or tense,

2179
07:41:50.880 --> 07:41:56.279
or I'm feeling relaxed and calm. I'm feeling this way,

2180
07:41:56.439 --> 07:42:03.279
I'm feeling that way. Starting to notice that your body

2181
07:42:07.639 --> 07:42:17.279
begins to present to you small feelings around your body,

2182
07:42:23.799 --> 07:42:35.880
small physical sensations in your legs, whether pleasurable or not.

2183
07:42:41.279 --> 07:42:50.599
Maybe resisting the temptation to label them or to judge them,

2184
07:42:52.080 --> 07:42:58.119
those feelings, just thinking them, thinking about them as just

2185
07:42:58.360 --> 07:43:15.319
being neutral, just feelings, not being particularly concerned, but just

2186
07:43:15.720 --> 07:43:30.439
noticing what your body is telling you. The feelings in

2187
07:43:30.520 --> 07:43:36.720
your arms, instead of feeling the hole of the arm,

2188
07:43:38.119 --> 07:43:47.319
maybe notice those individual feelings, all those different muscles and

2189
07:43:51.479 --> 07:44:00.680
the skin, the hairs of your arms, all the internal

2190
07:44:00.840 --> 07:44:16.959
parts of your arms, the veins, the bones, just being

2191
07:44:17.040 --> 07:44:25.840
aware of maybe your elbow on your right arm has

2192
07:44:25.919 --> 07:44:37.240
a certain feeling. Maybe your left wrist also has its

2193
07:44:37.360 --> 07:44:58.119
own individual physical sensation. What about your forearm on your

2194
07:44:58.240 --> 07:45:10.159
right arm, you're right for arm. There may not be

2195
07:45:10.279 --> 07:45:18.279
any particular feeling that you could even give a name to,

2196
07:45:22.040 --> 07:45:26.400
may not feel like anything other than just a feeling.

2197
07:45:27.319 --> 07:45:39.400
You know, it's there. The feelings in your shoulders, perhaps

2198
07:45:39.439 --> 07:45:43.200
your shoulders when you think about them, kind of almost

2199
07:45:43.400 --> 07:45:50.080
like they're the same, you know, the same feeling, almost

2200
07:45:50.200 --> 07:45:54.880
like both of your shoulders are just one thing. Of

2201
07:45:55.040 --> 07:46:06.240
course they're not. And when you focus on your left

2202
07:46:06.279 --> 07:46:14.439
shoulder and then on your right shoulder, maybe find that

2203
07:46:14.599 --> 07:46:19.959
you move the muscles a little bit, maybe tense the

2204
07:46:20.080 --> 07:46:45.439
muscles gently, noticing the difference in each shoulder and your

2205
07:46:45.520 --> 07:47:01.159
lower back, the left side head of your lower back

2206
07:47:01.360 --> 07:47:12.799
and the right side of your lower back of course

2207
07:47:12.880 --> 07:47:25.119
that connection to your buttocks and to your hips, and

2208
07:47:25.240 --> 07:47:38.599
also moving up into the middle of your back. And

2209
07:47:38.799 --> 07:47:43.360
sometimes like right now, actually when I focus on their part,

2210
07:47:44.759 --> 07:47:49.119
when I focused on my buttocks, and then I focused

2211
07:47:49.159 --> 07:47:53.560
on the middle of my back. Almost felt like the

2212
07:47:53.720 --> 07:47:58.240
muscles in my lower back were being stretched very gently,

2213
07:48:03.040 --> 07:48:08.319
just stretched a little bit. Even though I wasn't doing

2214
07:48:08.400 --> 07:48:17.159
anything to try to stretch your lower back, it just

2215
07:48:17.279 --> 07:48:29.560
seemed to happen. The feeling of very gently stretching your

2216
07:48:29.639 --> 07:48:48.720
lower back comes along. I have feeling in your chest,

2217
07:48:56.360 --> 07:49:09.759
just noticing what sensations you are experiencing in your chest

2218
07:49:10.000 --> 07:49:26.279
right now. And there's so much of the chest. Obviously,

2219
07:49:26.360 --> 07:49:29.959
there's the collar bone leading to the chest. You've got

2220
07:49:30.040 --> 07:49:38.639
the chest bone, You've got the muscles in your chest.

2221
07:49:41.400 --> 07:49:48.000
Of course, if you're female, there's possibly the breasts. You're male,

2222
07:49:50.040 --> 07:49:56.599
you've got the different well why not that different these days,

2223
07:49:56.639 --> 07:50:03.799
but there may be more muscles at the top of

2224
07:50:03.840 --> 07:50:11.479
the chest, but at the side underneath it's pretty much

2225
07:50:11.560 --> 07:50:15.000
the same. Whether you're a man or a woman. There's

2226
07:50:15.119 --> 07:50:21.919
muscles there, muscles that stretch out to your back, as

2227
07:50:21.959 --> 07:50:25.799
well as breast tissue which stretches and moves into your back.

2228
07:50:30.720 --> 07:50:49.680
To just being aware of your chest, being with whatever

2229
07:50:49.919 --> 07:51:09.479
feeling there is in your chest. When I noticed that

2230
07:51:10.240 --> 07:51:17.159
I focus on my chest, I feel it in my

2231
07:51:18.159 --> 07:51:21.880
back and my upper back and mean. I guess the

2232
07:51:22.000 --> 07:51:30.119
obvious reason would be because you know, I'll breathe in in.

2233
07:51:32.840 --> 07:51:36.000
Then it stretches my chest and my back at the

2234
07:51:36.080 --> 07:51:59.959
same time. It feels it feels okay, it doesn't feel look,

2235
07:52:00.040 --> 07:52:06.400
a bit of pain in my right chest, A little

2236
07:52:06.400 --> 07:52:12.799
bit not pain, but little discomfort, maybe stiffness possibly, I

2237
07:52:12.919 --> 07:52:21.880
don't know. I notice my shoulders are also wanting to

2238
07:52:24.240 --> 07:52:28.919
flex for some reason. I think that's probably part of

2239
07:52:29.119 --> 07:52:37.400
my upper back, that connection between my shoulders and my

2240
07:52:37.479 --> 07:52:43.040
other back. Because I can move my shoulders and stretch

2241
07:52:43.200 --> 07:52:50.639
the muscles in my back, moving the shoulders backwards or up,

2242
07:52:52.680 --> 07:52:59.040
which then moves I think it's the scapulous in your back.

2243
07:53:09.080 --> 07:53:16.759
It feels quite nice. Actually, a good thing about this

2244
07:53:17.080 --> 07:53:21.840
is you can, if you want to, you can just

2245
07:53:25.400 --> 07:53:37.080
flex or stimulate the various muscles in your body gently

2246
07:53:38.520 --> 07:53:42.000
in order to get more of the sense of how

2247
07:53:42.080 --> 07:53:56.959
they feel. Then when you're relaxing, when you do tense

2248
07:53:57.080 --> 07:54:01.080
and muscle and you let it go, and yet it

2249
07:54:01.240 --> 07:54:15.240
relax it relaxes way more than it would normally. You

2250
07:54:15.400 --> 07:54:22.119
have to feel that you're able to do that. There's

2251
07:54:22.200 --> 07:54:27.599
no point in doing it if there's an issue with

2252
07:54:27.799 --> 07:54:33.200
the per part of your body. You need to be

2253
07:54:33.799 --> 07:54:46.759
gentle with yourself at all times when relaxing deeply. It's

2254
07:54:46.840 --> 07:55:02.599
important to be kind to yourself. As you notice your mind.

2255
07:55:06.919 --> 07:55:13.919
How much has your mind slowed down since we started

2256
07:55:15.360 --> 07:55:40.840
this recording? How came and peaceful is your mind right now?

2257
07:55:47.759 --> 07:55:53.080
We have nothing to think about and just my voice

2258
07:55:53.360 --> 07:56:03.240
to listen to, because you know, the tension behind this

2259
07:56:03.520 --> 07:56:12.639
recording is relaxation. At the very least, for you to

2260
07:56:12.959 --> 07:56:17.840
feel more relaxed at the end of the recording than

2261
07:56:17.880 --> 07:56:29.759
you did at the beginning, at the very least, for

2262
07:56:29.880 --> 07:56:41.560
your mind to slow down as your body continues to relax,

2263
07:56:46.959 --> 07:56:57.840
because that's what you want to happen. That's what you

2264
07:56:58.520 --> 07:57:27.200
expect to happen, a relaxation to fill your body, maybe

2265
07:57:27.639 --> 07:57:35.759
calm in your mind to the point of boredom. When

2266
07:57:35.840 --> 07:58:19.799
you start maybe to drift away breathing, it's almost as

2267
07:58:19.880 --> 07:58:29.479
if you're moving further away from your body in your mind,

2268
07:58:31.880 --> 07:58:43.720
just leaving that there, kind of liking it an escape

2269
07:58:43.840 --> 07:58:49.040
pod and a spaceship a movie, a space movie, you know,

2270
07:58:49.200 --> 07:58:53.479
when against that little part in it. Since the man

2271
07:58:55.479 --> 07:59:24.959
far away from the spaceship safe dree continue to relax

2272
07:59:45.119 --> 08:00:50.639
drifting so slow and be so so rare and p

2273
08:00:51.000 --> 08:01:25.919
so and focusing on the feeling of those individual parts

2274
08:01:26.560 --> 08:01:42.840
of your body. That's a relaxing. One by one, you

2275
08:01:43.040 --> 08:01:55.400
may find that every now and then you realize that

2276
08:01:58.720 --> 08:02:07.319
you aren't listening to my voice because your mind started

2277
08:02:07.520 --> 08:02:22.000
to imagine something different, maybe started to almost move into

2278
08:02:22.959 --> 08:02:31.240
some high of a dreamy state, And then you become

2279
08:02:31.319 --> 08:02:38.919
aware of my voice again. And even though you may

2280
08:02:40.959 --> 08:02:45.919
want to focus on my voice, you may also wish

2281
08:02:46.279 --> 08:02:59.599
to allow your mind to just drift naturally into that

2282
08:03:00.080 --> 08:03:22.200
space of comfort and safety. As you feel warm comfort

2283
08:03:24.080 --> 08:03:37.840
spreading through your body like a warm blanket covering you gently,

2284
08:03:41.880 --> 08:03:59.919
keeping your body at just the perfect temperature, and even

2285
08:04:00.159 --> 08:04:12.119
if you can hear background sounds, they just don't seem

2286
08:04:12.279 --> 08:04:29.279
to matter anymore. There's that sense peace spreads through your

2287
08:04:29.360 --> 08:04:43.240
mind like a gentle grease, yes, strong enough to blow

2288
08:04:43.319 --> 08:04:59.639
away all negativity, strong enough to remove from your mind

2289
08:05:02.919 --> 08:05:17.720
any anxiety or stress that was there before, and blow

2290
08:05:17.799 --> 08:05:28.720
away any other thoughts or feelings that just don't fit

2291
08:05:32.840 --> 08:05:57.919
with the sense relaxation that is feeling your body end

2292
08:05:58.040 --> 08:06:17.439
your mind un as you focus on your mind and

2293
08:06:17.799 --> 08:06:23.319
count down from ten down to one, and with each

2294
08:06:23.919 --> 08:06:48.959
number you hear, your mind will become slightly more relaxed,

2295
08:06:51.720 --> 08:07:00.279
just just slightly. From ten down to nine, it's this

2296
08:07:00.560 --> 08:07:14.759
slight movement. Nine down to eight, just another small change

2297
08:07:16.240 --> 08:07:27.799
in how you feel. Eight down to seven, that feeling

2298
08:07:27.959 --> 08:07:33.639
is a gap, almost like a gap that starts to

2299
08:07:33.799 --> 08:07:43.159
get wider, the gap between those feelings that you used

2300
08:07:43.200 --> 08:07:50.439
to have in your mind compared to the feelings you

2301
08:07:50.599 --> 08:08:01.880
have there growing now, feelings of comfort and security and confidence,

2302
08:08:04.439 --> 08:08:10.639
and the gap becomes wider. Eight down to seven, seven

2303
08:08:10.799 --> 08:08:19.680
down to six. When you get to five, the mind

2304
08:08:19.799 --> 08:08:33.200
will start to have a certain physical sensation, most like

2305
08:08:33.319 --> 08:08:40.119
there's a magnet outside of your head sucking de tension

2306
08:08:40.319 --> 08:08:46.080
and the stress and any remaining feelings that you don't want,

2307
08:08:48.119 --> 08:08:57.119
sucking them out through your skull. And in down to

2308
08:08:57.400 --> 08:09:04.840
four you can start to really experience that sense of

2309
08:09:06.400 --> 08:09:16.880
not just emptiness, but space, a place full of fresh air,

2310
08:09:21.919 --> 08:09:28.720
place where you can stretch. It's almost as if as

2311
08:09:28.759 --> 08:09:32.840
you go down to four and three, your mind is

2312
08:09:33.000 --> 08:09:47.599
expanding with this sense of peace and tranquility growing it

2313
08:09:47.759 --> 08:09:55.560
moves down to when you get to one, your mind

2314
08:09:58.880 --> 08:10:11.959
just feels exactly how you want to feel almost perfect feeling,

2315
08:10:17.799 --> 08:10:22.680
maybe the sensation that.

2316
08:10:24.279 --> 08:10:25.720
You'd like to keep.

2317
08:10:28.720 --> 08:10:39.520
A place that's safe, where nothing can affect you at all,

2318
08:10:51.200 --> 08:10:57.720
and you can stay in that that space of confort, confidence,

2319
08:11:00.439 --> 08:11:07.319
confident in your own ability to create this space and

2320
08:11:07.479 --> 08:11:14.599
this feeling of comfort within your own mind just by

2321
08:11:14.799 --> 08:11:24.959
counting ten down to one. And this is something that

2322
08:11:25.159 --> 08:11:33.919
you can do yourself when you're on your own, the

2323
08:11:34.119 --> 08:11:37.919
time when you can maybe sit down, maybe just for

2324
08:11:38.000 --> 08:11:50.799
a few minutes, close your eyes, just count slowly from

2325
08:11:51.040 --> 08:12:06.159
ten down to one, and experience these feelings in your mind.

2326
08:12:12.040 --> 08:12:16.319
And when you feel that way in your mind, your

2327
08:12:16.400 --> 08:12:30.959
body copies your mind, and the feeling is spread through

2328
08:12:31.159 --> 08:12:38.279
your spine and your nervous system into every part of

2329
08:12:38.400 --> 08:12:53.479
your body, travels through your bloodstream, heathing and relaxing every

2330
08:12:54.479 --> 08:13:11.799
particle of your existence. Now we can we can practice

2331
08:13:11.919 --> 08:13:19.639
this a few times before the end of the recording,

2332
08:13:20.319 --> 08:13:26.720
and then you can practice on your own. Each time

2333
08:13:27.599 --> 08:13:41.159
you count for ten about one, the feelings of comfort, calmness, deep,

2334
08:13:43.240 --> 08:14:01.159
deep relaxation becomes stronger and deeper feeling my your brain.

2335
08:14:02.759 --> 08:14:12.360
With these positive chemicals, the spread throughout your body, relaxing

2336
08:14:12.479 --> 08:14:23.400
you so quickly, relaxing your whole body and mind, so

2337
08:14:23.840 --> 08:14:37.000
very very easily just by counting for ten down to one.

2338
08:14:42.119 --> 08:14:44.560
So we're going to do now, I'm.

2339
08:14:44.439 --> 08:14:48.400
Going to count from ten down to one. I'd like

2340
08:14:48.560 --> 08:14:52.759
you to repeat the number after me. So when I

2341
08:14:52.919 --> 08:15:07.799
say ten, you can just repeat to yourself ten. Just notice,

2342
08:15:08.439 --> 08:15:17.159
be aware of how you feel in your mind and

2343
08:15:17.279 --> 08:15:26.680
your body. Then when I say nine, you can repeat

2344
08:15:27.919 --> 08:15:43.240
to yourself nine again, noticing the increase in comfort and

2345
08:15:45.520 --> 08:15:56.560
calmness in your mind and in your body. The same

2346
08:15:56.799 --> 08:16:08.159
when I say eighth, when I say seven, six, when

2347
08:16:08.240 --> 08:16:26.759
I say five, four, when I say three, two, and

2348
08:16:26.959 --> 08:16:40.520
lastly when I say one, you can repeat that number. Now.

2349
08:16:40.639 --> 08:16:46.200
Of course, when you do this on your own without

2350
08:16:46.319 --> 08:16:51.319
listening to me, you can say the numbers or whatever

2351
08:16:52.919 --> 08:17:01.400
speed that you feel is necessary for you, so you

2352
08:17:01.560 --> 08:17:07.479
can adapt. So you feel you want to say the

2353
08:17:07.639 --> 08:17:15.200
numbers ten down to one faster than I do, then

2354
08:17:15.200 --> 08:17:18.119
you go ahead and do that. Or if you feel

2355
08:17:18.959 --> 08:17:22.040
when you do it yourself, then you'd like to have

2356
08:17:22.639 --> 08:17:30.680
more more space between the numbers, maybe take a lot

2357
08:17:30.880 --> 08:17:38.439
longer to get from ten all the way down to one,

2358
08:17:42.639 --> 08:17:56.000
that's your choice also to do. So I'm going to count.

2359
08:17:55.799 --> 08:18:03.799
From ten down to one. I want to get to

2360
08:18:03.959 --> 08:18:05.560
one to.

2361
08:18:05.720 --> 08:18:11.680
Look at the end of this recording the musicals. You're

2362
08:18:11.759 --> 08:18:36.360
listening to music, and the music will continue ten nine

2363
08:19:01.360 --> 08:23:30.919
f Foy twenty eighteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2364
08:23:35.639 --> 08:24:20.840
twelve eleven, ten nine, eight, seven, six, five, four, three

2365
08:24:25.880 --> 08:24:49.439
two one. Now open your eyes, noticing how you physically

2366
08:24:49.560 --> 08:24:58.599
feel having counted down from twenty to one, allowing stress

2367
08:24:58.680 --> 08:25:02.560
and tension to lead through your fingertips and your toes.

2368
08:25:04.119 --> 08:25:08.799
And as you focus on your fingertips, maybe they feel

2369
08:25:08.840 --> 08:25:15.599
a little bit tingly, which is I suppose quite understanding

2370
08:25:15.759 --> 08:25:20.840
considering the tension has been exiting your body through your fingertips.

2371
08:25:27.319 --> 08:25:29.319
So now I'm going to count from twenty down to

2372
08:25:29.439 --> 08:25:36.639
one again. This time you got to feel relief of

2373
08:25:36.799 --> 08:25:42.479
tension and stress in the anxiety that you may have

2374
08:25:47.200 --> 08:25:55.560
leaving through your stomach, just leaving through your stomach, almost

2375
08:25:55.599 --> 08:26:01.360
as if it's just releasing the whole of your stomach.

2376
08:26:02.240 --> 08:26:07.040
You'll nable to just above your chest or below your chest,

2377
08:26:07.159 --> 08:26:11.360
rather so surround in your belly byton area, the whole

2378
08:26:11.439 --> 08:26:17.840
area you can feel the tension of your body where

2379
08:26:17.840 --> 08:26:23.319
there's left just releasing from that area, and you may

2380
08:26:23.479 --> 08:26:28.479
notice that your stomach will become very relaxed as I

2381
08:26:28.680 --> 08:27:54.479
countdown from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2382
08:27:58.680 --> 08:28:15.400
three two what And you can open your eyes again

2383
08:28:15.479 --> 08:28:18.159
if you choose, or you can just keep them closed

2384
08:28:18.880 --> 08:28:24.599
because it feels relaxing. Just notice how your stomach feels.

2385
08:28:26.200 --> 08:28:29.959
Notice as your focus, just do a little scan of

2386
08:28:30.040 --> 08:28:36.479
your body, just not to say your body feels. Focusing

2387
08:28:39.200 --> 08:28:46.400
on your upper body, in your back, chest, stomach, legs, arms, hands, feet,

2388
08:28:49.400 --> 08:28:56.319
just noticing, and you know, you may start to feel

2389
08:28:58.840 --> 08:29:03.040
more a sense of widness, which may be the reason

2390
08:29:03.119 --> 08:29:09.080
you're listening to this according because you would like to

2391
08:29:10.759 --> 08:29:22.639
let go completely of everything and dread of into a nice, natural, calm,

2392
08:29:23.000 --> 08:29:38.200
relaxing sleep. So now we're going to focus on your forehead,

2393
08:29:42.119 --> 08:29:44.880
and if you choose, you can incorporate your eyes in

2394
08:29:45.040 --> 08:29:51.959
this focus as well. Your forehead and your eyes. It's

2395
08:29:52.000 --> 08:29:56.520
that whole area basically almost as if you were wearing

2396
08:29:56.560 --> 08:30:02.000
a mask, you know, like a batman mask or something,

2397
08:30:02.959 --> 08:30:07.639
or I'm trying to fa zorrow or something. You know,

2398
08:30:07.759 --> 08:30:10.479
the kind of mask that covers your eyes but also

2399
08:30:10.639 --> 08:30:16.680
covers quite a lot of the forehead. We're focusing on

2400
08:30:16.799 --> 08:30:19.520
that area because that's the area that we're now going

2401
08:30:19.599 --> 08:30:26.080
to release tension and stress from your mind and your brain,

2402
08:30:26.360 --> 08:30:29.959
from your mind, and any tension that you may have

2403
08:30:30.240 --> 08:30:36.279
remaining your face, in your neck and your jaw, your eyes,

2404
08:30:37.159 --> 08:30:43.840
your forehead, or your scalp. So basically any tension within

2405
08:30:43.959 --> 08:30:52.240
your head area, including your mind and your brain, and

2406
08:30:52.360 --> 08:30:56.880
that's going to be released through your forehead and your eyes.

2407
08:31:00.840 --> 08:31:07.240
If I countdown again from twenty down to one now

2408
08:31:09.720 --> 08:32:23.279
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,

2409
08:32:27.439 --> 08:33:00.479
five four three what madicin and she scared? And your

2410
08:33:00.680 --> 08:33:10.560
face youtuw your eyes, the cheap bones, your ears, the forehead,

2411
08:33:11.560 --> 08:33:17.119
your scalp, your neck, the back of your neck, in

2412
08:33:17.240 --> 08:33:20.639
the front of your neck, the side of your neck,

2413
08:33:20.799 --> 08:33:21.880
and the throat.

2414
08:33:24.159 --> 08:33:24.599
M hm.

2415
08:33:27.840 --> 08:33:35.759
Noticing being aware of the comfort increased, be in the

2416
08:33:38.159 --> 08:33:44.560
relaxation not just in your head and neck and mind,

2417
08:33:45.560 --> 08:33:54.319
also the rest of your body. Just notice how loose

2418
08:33:55.919 --> 08:33:59.919
and calm you feel, and how easily.

2419
08:34:01.639 --> 08:34:03.200
It is to just let go.

2420
08:34:06.000 --> 08:34:30.159
Completely, Let go completely now easily. So I'm going to

2421
08:34:30.279 --> 08:34:33.880
do now, is I want to focus on the top

2422
08:34:33.959 --> 08:34:34.520
of your head.

2423
08:34:40.000 --> 08:34:40.159
Am.

2424
08:34:40.200 --> 08:34:40.599
We're going to.

2425
08:34:40.680 --> 08:34:49.840
Allow every last piece of tension or stress of mind

2426
08:34:51.000 --> 08:34:57.000
being lingering or hiding in your body or mind my head.

2427
08:34:58.360 --> 08:34:58.759
To just.

2428
08:35:00.520 --> 08:35:04.000
Be sucked out at the top of your head.

2429
08:35:06.159 --> 08:35:12.919
The least into Yeah, you wants.

2430
08:35:12.840 --> 08:35:19.119
Sucked out into the clouds. Imagine a bit cloud above

2431
08:35:19.200 --> 08:35:24.759
your head. It's like a whirlpool, and this can.

2432
08:35:24.959 --> 08:35:29.560
Suck that tension out the top of your head.

2433
08:35:31.759 --> 08:35:41.759
And just take away. Did your focus? Imagine an opening.

2434
08:35:41.439 --> 08:35:45.599
On the top of your head with a tension.

2435
08:35:45.240 --> 08:35:50.119
And stress and any remaining issues may be worries of

2436
08:35:50.319 --> 08:35:51.599
concerns that have.

2437
08:35:51.880 --> 08:35:52.840
None use to you.

2438
08:35:53.000 --> 08:35:56.759
Now you can all be sucked down at the top

2439
08:35:56.840 --> 08:36:03.279
of your head. You've taken away. As I count down

2440
08:36:03.360 --> 08:37:58.560
again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, even, nine, eight, seven, six, five, four, three,

2441
08:38:03.119 --> 08:38:34.119
to what breath, I'm noticing how you feel, how relaxed

2442
08:38:34.479 --> 08:38:47.560
and calm you physically and mentally feel right now, help

2443
08:38:48.479 --> 08:38:57.360
peace so your mind feels it feels so nice to.

2444
08:38:57.599 --> 08:38:58.159
Just let go.

2445
08:39:00.400 --> 08:39:09.680
To give yourself some space to breathe easily, to think calmly,

2446
08:39:14.520 --> 08:39:19.360
and just to take a break from all that pointless

2447
08:39:19.560 --> 08:39:25.360
worry concerns about things that you don't need to think

2448
08:39:25.439 --> 08:39:36.279
about right now, because this is your time to let go.

2449
08:39:37.680 --> 08:39:47.439
This is your space to enjoy feeling deeply relaxed, peaceful

2450
08:39:47.560 --> 08:39:54.840
in your mind, relaxed in your body. They can feel

2451
08:39:55.400 --> 08:40:05.200
so good, so nice to just not have to do anything,

2452
08:40:07.560 --> 08:40:16.439
to be able to really enjoy that serenity that comes

2453
08:40:17.959 --> 08:40:24.119
of letting go completely, that peacefulness that comes with.

2454
08:40:30.840 --> 08:40:32.200
Being in this.

2455
08:40:34.000 --> 08:40:44.040
Peaceful space. And you can keep this sense of calmness

2456
08:40:44.919 --> 08:40:56.680
for as long as you choose. You choose to drift

2457
08:40:56.919 --> 08:41:04.080
off into deep, healing, natural sleep, and you can do that.

2458
08:41:07.759 --> 08:41:16.000
It's completely up to you. And you can keep this

2459
08:41:16.319 --> 08:41:22.200
feeling of calmness physically, mean in your mind, as long

2460
08:41:22.680 --> 08:41:39.639
as you choose to feel completely relaxed, completely relaxed. And

2461
08:41:39.680 --> 08:41:45.479
I'd like you to make up your mind that you're

2462
08:41:45.520 --> 08:41:56.720
going to relax, and I want to explore that with you.

2463
08:41:57.439 --> 08:42:04.319
But it feels like when you actually decide that you're

2464
08:42:04.360 --> 08:42:13.119
going to relax, not forcing yourself, but giving yourself that. Yes,

2465
08:42:13.200 --> 08:42:15.520
it is a command really, isn't it When you're telling

2466
08:42:15.599 --> 08:42:25.080
yourself relax in a gentle but firm way, that only

2467
08:42:25.400 --> 08:42:30.720
you can really tell yourself in that way. You can't

2468
08:42:30.720 --> 08:42:34.919
really have someone else saying to you, now it relax, relax,

2469
08:42:35.560 --> 08:42:39.240
you know, and it needs to be gentle, But you

2470
08:42:39.360 --> 08:42:46.439
can't someone else can't really have the same the same

2471
08:42:46.639 --> 08:42:54.119
kind of influence or power that you have over your

2472
08:42:54.279 --> 08:43:05.880
own physicality, over how you feel, because when you say

2473
08:43:05.919 --> 08:43:14.159
it to yourself, it means more. It's personal, and your

2474
08:43:14.279 --> 08:43:19.479
brain and your unconscious mind and your body listens to

2475
08:43:19.639 --> 08:43:25.319
what you say. So, for example, we'll test it out

2476
08:43:25.919 --> 08:43:28.400
and do a little test, a few little tests along

2477
08:43:28.479 --> 08:43:32.159
the way, and you can get more of an idea

2478
08:43:32.400 --> 08:43:38.520
of the force, the positive force that you can have

2479
08:43:39.880 --> 08:43:46.200
in creating a sense of comfort and relaxation in your

2480
08:43:46.279 --> 08:43:53.520
body and your mind quite quickly just by you telling

2481
08:43:53.599 --> 08:44:03.599
yourself to relax. So I'm going to start by it's

2482
08:44:03.639 --> 08:44:09.599
focus on your hands. To focus on your hands, and

2483
08:44:09.759 --> 08:44:14.439
just tell your hands to relax, and just say relax.

2484
08:44:16.119 --> 08:44:21.479
As you focus on your hands, you could say my

2485
08:44:21.799 --> 08:44:25.560
hands are relaxed, or I want my hands to relax.

2486
08:44:27.680 --> 08:44:33.439
I think if you actually do it directly by focusing

2487
08:44:34.119 --> 08:44:38.319
and imagining that your hands can hear what you're saying.

2488
08:44:38.439 --> 08:44:39.759
You know, they've got little ears.

2489
08:44:40.520 --> 08:44:41.439
You see a little weird.

2490
08:44:44.040 --> 08:44:54.919
So talking to your hands and just say relax, medicin.

2491
08:45:01.040 --> 08:45:16.159
Now your hands start to relax. Now focus on your

2492
08:45:16.240 --> 08:45:20.360
eyes and tell your eyes to relax. You're just saying

2493
08:45:20.439 --> 08:45:27.520
the same word, relax. And find the right tone for you.

2494
08:45:30.080 --> 08:45:34.479
You know, I might say relax, but you you might

2495
08:45:34.599 --> 08:45:41.959
say relax or relax. You know, you might say it

2496
08:45:42.080 --> 08:45:49.680
differently to yourself, and that's important for you to gauge

2497
08:45:50.000 --> 08:45:55.279
what feels right for you. Did just tell your eyes

2498
08:45:56.520 --> 08:46:00.720
to relax, whilst focusing on your eyes, your eyelids, the

2499
08:46:00.880 --> 08:46:06.319
muscles around your eyes, your eyebrows, and just tell your

2500
08:46:06.520 --> 08:46:41.279
eyes directly relax now. Now I just did that myself.

2501
08:46:41.639 --> 08:46:51.439
And sometimes you may feel that you need a bit

2502
08:46:51.560 --> 08:46:57.279
more time or the different parts to relax, you know,

2503
08:46:57.400 --> 08:47:01.880
because I start talking again and make that part hasn't

2504
08:47:01.959 --> 08:47:05.159
relaxed fully. But what happened is that it would just

2505
08:47:05.279 --> 08:47:09.959
continue to relax even go on talking. And that's happening

2506
08:47:10.040 --> 08:47:17.240
with my eyes. Something else I noticed is when I

2507
08:47:17.319 --> 08:47:21.560
started focusing on my eyes, that actually almost became they

2508
08:47:21.599 --> 08:47:24.400
got worse before they got better in a way. So

2509
08:47:24.720 --> 08:47:27.799
I felt a degree of tension growing in my eyes

2510
08:47:29.479 --> 08:47:33.840
and then disappearing. So I think what that was really

2511
08:47:34.040 --> 08:47:39.919
is just me becoming more aware of the tension that

2512
08:47:40.159 --> 08:47:44.759
was already there that I wasn't focused on it before,

2513
08:47:46.080 --> 08:47:54.159
so I wasn't really acknowledging it or really conscious to

2514
08:47:54.400 --> 08:48:07.520
those feelings. Yeah, my eyes is still continuing to relax,

2515
08:48:08.159 --> 08:48:13.799
as well as my hands. Actually, my hands have got

2516
08:48:13.840 --> 08:48:20.080
a certain kind of energy like not busing that I.

2517
08:48:20.119 --> 08:48:20.680
Can kind of.

2518
08:48:23.080 --> 08:48:28.919
Feel a degree of energy in my hands. Maybe that's

2519
08:48:29.000 --> 08:48:30.759
where the tension is being released.

2520
08:48:32.639 --> 08:48:33.840
Maybe that's the cause of that.

2521
08:48:41.240 --> 08:48:43.479
The next part, I think we should focus.

2522
08:48:43.240 --> 08:48:44.159
On the back of the neck.

2523
08:48:44.840 --> 08:48:50.040
That's a part which quite often, well for me, holds tension.

2524
08:48:50.080 --> 08:48:52.880
I don't know about for yourself, but I think it's

2525
08:48:53.000 --> 08:48:59.319
quite a standard place where tension is sometimes held. So,

2526
08:49:01.439 --> 08:49:04.560
and I'm doing exactly what you're doing as you do

2527
08:49:04.680 --> 08:49:08.240
it as well, so I'm telling my body parts to

2528
08:49:08.400 --> 08:49:09.240
relax as well.

2529
08:49:10.000 --> 08:49:12.159
So if you tell your neck at the back of your.

2530
08:49:12.119 --> 08:49:14.720
Neck, focus on the back of your neck and just

2531
08:49:14.840 --> 08:49:22.040
say relax in your own words, in your own tone,

2532
08:49:22.400 --> 08:49:25.240
in your own voice, you can say out loud, or

2533
08:49:25.319 --> 08:49:29.680
you can just say it to yourself internally, but you're

2534
08:49:29.799 --> 08:49:34.200
focusing and you're saying it literally to the back of

2535
08:49:34.279 --> 08:49:37.200
your neck, as if the back of your neck can

2536
08:49:37.279 --> 08:49:43.959
actually hear what you're saying. So do that now, Just

2537
08:49:44.040 --> 08:49:48.200
say it relax to the back of your neck and

2538
08:49:48.279 --> 08:50:29.840
I'll do the same. And what I noticed, and you

2539
08:50:30.080 --> 08:50:34.680
may have had similar thing is even though I was

2540
08:50:34.799 --> 08:50:43.400
focusing on the back of my neck, other parts started

2541
08:50:43.479 --> 08:50:49.720
to I don't know, showed themselves to me, or maybe

2542
08:50:49.880 --> 08:50:52.560
because they want to be relaxed as well. But I

2543
08:50:52.720 --> 08:50:56.799
started noticing the feelings in my shoulders, attention in my

2544
08:50:56.919 --> 08:51:03.000
shoulders and in my upper back. Whether that was because

2545
08:51:04.360 --> 08:51:08.200
my back of my neck was saying, well, I'm pretty

2546
08:51:08.279 --> 08:51:19.200
much okay. It's the other parts that need attention, but

2547
08:51:19.360 --> 08:51:22.159
my lobe, my my back of my neck is still relaxing.

2548
08:51:23.639 --> 08:51:26.119
But I just became more aware of other parts that

2549
08:51:26.360 --> 08:51:35.000
needed attention. Now, this might happen, and it's not. It

2550
08:51:35.080 --> 08:51:37.520
doesn't mean that it's going any wrong. It just means

2551
08:51:38.360 --> 08:51:44.400
you're being notified of more places that also want to

2552
08:51:44.439 --> 08:51:51.159
feel relaxed. So I'm going to focus on my other

2553
08:51:51.319 --> 08:51:56.279
back so you can do the same even if you

2554
08:51:56.360 --> 08:52:01.639
don't have any feelings of tension that robeus in your

2555
08:52:01.720 --> 08:52:05.720
upper back, if you just focus on your back and

2556
08:52:08.279 --> 08:52:13.080
the whole area from the shoulder blades down to the

2557
08:52:13.159 --> 08:52:17.360
middle of your back and the spine, and with me,

2558
08:52:17.479 --> 08:52:25.080
it's more the shoulder blades are more. Yeah, that's the

2559
08:52:25.240 --> 08:52:26.319
parts they really.

2560
08:52:28.240 --> 08:52:29.919
Sort of giving me.

2561
08:52:31.599 --> 08:52:31.959
That, not.

2562
08:52:33.880 --> 08:52:36.319
That it needs relax in the sounds, gonna ask that

2563
08:52:36.479 --> 08:52:39.560
part to relax, and you can do the same.

2564
08:52:39.639 --> 08:53:06.560
Now, relax your upper back. Something strange happened.

2565
08:53:06.240 --> 08:53:07.159
There, And this.

2566
08:53:08.680 --> 08:53:09.520
Often happens.

2567
08:53:09.599 --> 08:53:10.279
I've been doing this.

2568
08:53:10.400 --> 08:53:19.200
For sixteen years or something, and often I'm one surprised

2569
08:53:20.119 --> 08:53:26.880
but amazed really that there can be a feeling. So

2570
08:53:27.119 --> 08:53:29.680
when I was focusing on the back of my neck,

2571
08:53:30.520 --> 08:53:34.680
my upper back was starting to feel quite stressed and

2572
08:53:35.439 --> 08:53:40.959
in need of attention. As soon as I started talking

2573
08:53:41.159 --> 08:53:46.040
to you about my upper back and talking about, you know,

2574
08:53:46.560 --> 08:53:51.520
getting ready to ask the upper back to relax, why

2575
08:53:51.639 --> 08:53:57.279
the back already started to relax. It's almost as if

2576
08:53:57.319 --> 08:54:02.919
it doesn't need to hear the words, just needs attention,

2577
08:54:07.720 --> 08:54:19.759
just needs to be noticed. That is something that often

2578
08:54:19.959 --> 08:54:26.919
happens in this type of situation is when you start

2579
08:54:28.000 --> 08:54:33.000
to relax a couple of parts of your body, as

2580
08:54:33.080 --> 08:54:39.439
we've done with our hands, the eyes and eyelids, and

2581
08:54:39.720 --> 08:54:48.880
now back of the neck, top of the bag, the bag.

2582
08:54:50.200 --> 08:54:54.159
The rest of the body seems to just take notice

2583
08:54:56.919 --> 08:55:05.200
and decide in its own way to start relaxing. Other

2584
08:55:05.319 --> 08:55:15.200
parts of your body start to just become looser. I

2585
08:55:15.279 --> 08:55:17.919
suppose it's kind of like a bit of an avalanche.

2586
08:55:18.119 --> 08:55:22.880
You know, the little ball starts rolling, and before you

2587
08:55:23.000 --> 08:55:25.959
know it, the whole of your body is completely relaxed

2588
08:55:26.000 --> 08:55:42.720
and can't And if you focus on your face, you

2589
08:55:42.840 --> 08:55:50.439
focus on your eyes, the eyelids, your eyebrows, and the

2590
08:55:50.560 --> 08:55:58.959
muscles around your eyes, and maybe you start to notice

2591
08:55:59.119 --> 08:56:05.759
that your forehead is more relaxed than it was. Maybe

2592
08:56:05.840 --> 08:56:11.439
your face is more relaxed. I would say, my entire

2593
08:56:11.599 --> 08:56:26.400
face is a lot more relaxed than it was. So

2594
08:56:26.479 --> 08:56:32.439
you're going to focus now on your shoulders again, just

2595
08:56:32.599 --> 08:56:37.520
like before, Just to your shoulders. I mean you can't

2596
08:56:37.560 --> 08:56:39.560
do them in the digity. You can do the right

2597
08:56:39.639 --> 08:56:40.799
shoulder and their shoulder.

2598
08:56:42.360 --> 08:56:44.520
I just can't do both at the same time.

2599
08:56:46.560 --> 08:56:49.799
Just tell your shoulders as you focus on them in

2600
08:56:49.880 --> 08:56:55.720
your mind, focus on thew and you feel maybe you

2601
08:56:55.840 --> 08:57:02.479
can see them in your mind's eye. Just tell your

2602
08:57:02.560 --> 08:57:57.400
shoulders to relax as nice as they relax. I did

2603
08:57:57.439 --> 08:58:06.759
you notice, especially with my back, is the connection between

2604
08:58:06.959 --> 08:58:17.599
the different parts the back, the shoulders, the neck being

2605
08:58:17.680 --> 08:58:22.360
all connected and being such a large part of your body,

2606
08:58:25.360 --> 08:58:33.720
it's almost hard to separate them from each other. And

2607
08:58:33.880 --> 08:58:36.479
my lower back has started to relax on the same

2608
08:58:42.680 --> 08:58:47.439
Maybe I'm going too slow and that could be an

2609
08:58:47.439 --> 08:58:54.880
issue because we all go at different speeds. And the

2610
08:58:55.080 --> 08:58:57.959
idea of the beginning of this recording was for you

2611
08:58:58.119 --> 08:59:12.959
to be able to just say to your relax without

2612
08:59:13.159 --> 08:59:19.439
focusing on any particular part of your body. Because when

2613
08:59:19.479 --> 08:59:29.319
you know that turning your hands to relax, then your

2614
08:59:29.520 --> 08:59:38.200
hands relax. You tell your eyelids and your eyes, the

2615
08:59:38.400 --> 08:59:48.560
muscles around your eyes and your eyebrows to relax, that

2616
08:59:48.680 --> 09:00:00.279
they relax. You tell the back of your neck h

2617
09:00:00.840 --> 09:00:23.639
to relax, and it relaxes until you're upa back to

2618
09:00:23.799 --> 09:00:47.040
relax and do relaxes. You tell your shoulders to relax,

2619
09:00:57.520 --> 09:01:26.119
and they relax. You told your hands to relax, they relaxed.

2620
09:01:26.000 --> 09:01:29.520
And they continued to relax.

2621
09:01:35.400 --> 09:01:41.040
And you told your eyelids, the muscles around your eyes,

2622
09:01:42.080 --> 09:01:47.439
your eyebrows to relax. They relaxed.

2623
09:01:50.520 --> 09:01:52.439
And continued.

2624
09:01:53.319 --> 09:01:53.880
To relax.

2625
09:02:00.319 --> 09:02:03.599
When you told at the back of your neck, leant

2626
09:02:03.919 --> 09:02:05.040
on the back of your neck.

2627
09:02:08.520 --> 09:02:20.479
And told it to relax and relaxed and continued to relax.

2628
09:02:28.639 --> 09:02:37.720
And you told your alca back to relax, be relaxed

2629
09:02:38.360 --> 09:02:54.720
and continued to relax. That's with your shoulders. You told

2630
09:02:54.720 --> 09:03:03.040
your shoulders to relax, and your has relaxed and continued

2631
09:03:08.159 --> 09:03:08.840
to relax.

2632
09:03:14.560 --> 09:03:19.479
And it's not just that, it's.

2633
09:03:22.159 --> 09:03:26.599
That the rest of your body has also been listening,

2634
09:03:28.279 --> 09:03:34.360
and the relaxation has been spreading. So from your eyes,

2635
09:03:34.720 --> 09:03:41.919
the relaxation spread to your forehead, around your face.

2636
09:03:41.880 --> 09:03:45.279
Into your skin, into your jaw.

2637
09:03:54.400 --> 09:03:58.840
Into the front and the sides of the neck, already

2638
09:03:58.919 --> 09:04:10.040
down your chest, the stomach, and relaxed hands and shoulders,

2639
09:04:11.840 --> 09:04:14.360
and we tap through your.

2640
09:04:14.439 --> 09:04:16.639
Arms, relaxing.

2641
09:04:18.000 --> 09:04:23.599
The full arms, your upper arms, elbow into wrists.

2642
09:04:27.200 --> 09:04:27.720
Let you go.

2643
09:04:35.279 --> 09:04:43.279
With lower bag your hips, but exploiting.

2644
09:04:43.840 --> 09:04:52.959
And just start to relax and continue being comforts, spreading

2645
09:04:53.119 --> 09:05:07.159
through your legs all the way down your ankles, the

2646
09:05:07.319 --> 09:05:13.040
tops of your feet, the sight of your feet, and

2647
09:05:13.159 --> 09:05:27.639
the bottoms of your feet, relaxing into your toes, in

2648
09:05:27.880 --> 09:05:52.520
your tone relaxing became release, and if your body relaxes more,

2649
09:05:53.040 --> 09:05:54.080
your mind.

2650
09:05:55.360 --> 09:06:16.440
Becomes slower piece to the point.

2651
09:06:16.720 --> 09:06:29.360
Where if you choose to for the sake, it can't

2652
09:06:30.080 --> 09:06:31.639
easily do that.

2653
09:06:37.279 --> 09:06:40.720
Easy drift joy.

2654
09:06:45.559 --> 09:06:47.919
Because there's nothing going on in your mind.

2655
09:06:51.639 --> 09:07:32.720
The phrase peaceful your body, your teams, and with that

2656
09:07:33.000 --> 09:07:42.040
connection between your body relaxing, the word you say to yourself.

2657
09:07:44.120 --> 09:07:55.080
Lights means that you don't need to focus on just

2658
09:07:55.400 --> 09:08:10.120
one pod. You can just focus on your entire body, saying.

2659
09:08:10.279 --> 09:08:34.239
The powerful word places and deserve goes amid air, sensations

2660
09:08:35.440 --> 09:08:49.680
of comfort spreading throughout your body, th seing and calming.

2661
09:08:51.680 --> 09:08:53.080
And the healing.

2662
09:08:56.599 --> 09:09:07.879
Every power to your body. Feeving Rice.

2663
09:09:23.559 --> 09:09:26.440
You need to do now, just.

2664
09:09:28.279 --> 09:09:47.239
Tell yourself rice feting leaking.

2665
09:09:48.400 --> 09:09:49.080
Out of the.

2666
09:10:02.440 --> 09:10:52.919
Starting now with number twenty nineteen eighteen seventeen sixteen.

2667
09:11:00.279 --> 09:11:32.199
Astis o.

2668
09:12:03.400 --> 09:12:38.279
Y you will.

2669
09:15:00.279 --> 09:22:05.400
Attatatatatata estestsssssssssssssssssssssssssssssst.

2670
09:21:08.279 --> 09:24:25.839
What so countin down from ten to one, ten nine, eight, seven, six,

2671
09:24:28.080 --> 09:24:48.239
five four three two one. And maybe that was a

2672
09:24:48.319 --> 09:24:52.440
bit too quick in order to relax. Maybe it's a

2673
09:24:52.680 --> 09:24:59.160
too fast for you to notice the calming of your body,

2674
09:25:02.400 --> 09:25:06.959
maybe even a little bit of pressure there. Like you'll

2675
09:25:07.040 --> 09:25:07.959
count it down.

2676
09:25:07.800 --> 09:25:08.720
From ten to one.

2677
09:25:08.839 --> 09:25:12.120
What do you expect me to do? Man, expect me

2678
09:25:12.199 --> 09:25:16.239
to stick go with floppy just because you're counted down.

2679
09:25:21.839 --> 09:25:25.120
If you try it again, but this time, I'll go

2680
09:25:25.319 --> 09:25:32.800
this lower this time, and you focus on behold of

2681
09:25:32.879 --> 09:25:39.680
your body before we focus on your legs. Just notice

2682
09:25:41.279 --> 09:25:55.639
how your body does start to feel more relaxed every

2683
09:25:55.760 --> 09:26:28.839
number that I count down ten nine, eight, seven, six,

2684
09:26:37.279 --> 09:26:56.239
five four three.

2685
09:27:09.599 --> 09:27:10.080
Mm hmm.

2686
09:27:42.199 --> 09:27:47.839
I just notice how how you feel generally, how you

2687
09:27:47.879 --> 09:28:02.760
body feels. It's not necessarily even about counting down from

2688
09:28:02.839 --> 09:28:10.519
ten to one. It's that space that you have, that

2689
09:28:13.120 --> 09:28:34.319
space between being active physically or mentally, just sitting or

2690
09:28:34.480 --> 09:28:40.279
lying down, just being there, not doing anything, not saying anything,

2691
09:28:40.480 --> 09:28:47.040
not deeding to think about anything. So it opens up

2692
09:28:47.080 --> 09:28:51.519
a space, you know, a bit of a space, the gap,

2693
09:28:57.760 --> 09:29:01.319
and the more I can down from tends to work,

2694
09:29:02.480 --> 09:29:10.559
the bigger that gap becomes. So there's that gap of calmness,

2695
09:29:12.000 --> 09:29:26.959
of comfort and relaxation. It's a nice feeling, and it

2696
09:29:27.239 --> 09:29:39.120
moves those stresses or discomforts physically or emotionally, moves them away,

2697
09:29:45.919 --> 09:29:46.879
allows you.

2698
09:29:49.559 --> 09:29:50.080
To just.

2699
09:29:53.080 --> 09:29:59.400
Slow down something to count the game from ten down

2700
09:29:59.440 --> 09:30:09.440
to one, and notice that gap widening, the gap, And

2701
09:30:09.559 --> 09:30:14.000
as it widens, it's almost like that the stress and

2702
09:30:14.120 --> 09:30:31.720
attention falls into the gap. It gives you that distance,

2703
09:30:33.720 --> 09:30:34.480
that space.

2704
09:30:36.879 --> 09:30:42.319
Now ten.

2705
09:30:46.680 --> 09:31:26.720
Nine, eight, seven, six, five.

2706
09:31:37.599 --> 09:31:56.680
Four three.

2707
09:32:31.440 --> 09:32:31.639
One.

2708
09:32:43.559 --> 09:32:44.080
How did you.

2709
09:32:46.319 --> 09:32:47.160
What is you?

2710
09:33:02.440 --> 09:33:05.959
Can you notice that you feeling calm?

2711
09:33:14.160 --> 09:33:15.000
Do you see that?

2712
09:33:17.400 --> 09:33:45.480
More relaxed and we now focus on RELs. Just relax.

2713
09:34:01.519 --> 09:34:06.360
You're just going to start with focusing on your thighs.

2714
09:34:21.199 --> 09:34:25.519
Of course, it's not the most exciting thing to be done,

2715
09:34:26.279 --> 09:34:32.639
because I'm sure like most of your body is not

2716
09:34:32.919 --> 09:34:45.319
not going on right now. Just focusing on the whole

2717
09:34:45.440 --> 09:34:51.800
of your thighs, the tops of your thighs, the sides

2718
09:34:51.959 --> 09:34:58.959
of your thighs, the bottoms of your thighs, the outer thighs,

2719
09:34:59.480 --> 09:35:04.199
in the thigh basically the hole your thigh.

2720
09:35:04.080 --> 09:35:12.839
That leads into your head and it goes down to

2721
09:35:13.040 --> 09:35:22.440
your knee joint. Now, this is a big area.

2722
09:35:26.959 --> 09:35:27.559
It's a very.

2723
09:35:27.680 --> 09:35:34.440
Heavy area, face strong, probably the strongest muscles in your

2724
09:35:34.519 --> 09:35:36.480
body and in your thighs.

2725
09:35:46.760 --> 09:35:47.519
I don't think we.

2726
09:35:49.319 --> 09:36:02.199
Perhaps would give enough attention to a fives, perhaps retain

2727
09:36:02.319 --> 09:36:12.639
the knowledge how important our pies are to our lives.

2728
09:36:24.160 --> 09:36:24.839
How much.

2729
09:36:27.279 --> 09:36:28.760
They actually doucher us.

2730
09:36:32.519 --> 09:36:43.199
All for our lives may seem Is that really weird?

2731
09:36:46.279 --> 09:36:52.400
I think that all of our body parts, especially our eyes,

2732
09:36:53.400 --> 09:36:54.800
needs some TLC.

2733
09:36:58.120 --> 09:37:08.199
But their love show a bit of acknowledgement.

2734
09:37:11.000 --> 09:37:11.360
Thank you.

2735
09:37:14.480 --> 09:37:19.760
Gratitude for what advice.

2736
09:37:19.440 --> 09:37:20.040
Do for us.

2737
09:37:26.599 --> 09:37:30.080
And I know this may sound as strange.

2738
09:37:31.800 --> 09:37:34.519
And make you think, why am I sure?

2739
09:37:34.599 --> 09:37:37.440
How should be out in the garden hugging a tree

2740
09:37:37.639 --> 09:37:45.959
or something. It's hard to set my cuphone.

2741
09:37:45.680 --> 09:37:46.319
Up on a tree.

2742
09:37:47.360 --> 09:37:49.559
I'm doing this into or something. Wise I would be

2743
09:37:49.639 --> 09:37:53.480
outside hugging a tree. I can't see the television in

2744
09:37:53.559 --> 09:38:04.720
the tree. You move down to your knees gain such

2745
09:38:04.760 --> 09:38:14.080
an important part, and I think we don't necessarily I

2746
09:38:14.160 --> 09:38:15.519
got to speak to myself here.

2747
09:38:18.040 --> 09:38:20.480
I don't necessarily appreciate.

2748
09:38:21.599 --> 09:38:26.519
All that one needs to do for me until I

2749
09:38:26.639 --> 09:38:30.080
have a problem with my me occasion.

2750
09:38:29.680 --> 09:38:30.440
Need either.

2751
09:38:32.040 --> 09:38:38.120
The bash it or it's aching for some reason. Then

2752
09:38:38.599 --> 09:38:43.800
that I realize how much it does. You have the

2753
09:38:43.919 --> 09:38:51.680
benefit of being able to use my legs without any

2754
09:38:51.760 --> 09:38:59.400
kind of physically discoverment is a beautiful thing that's possibly

2755
09:38:59.599 --> 09:39:07.360
not shaded until it's temporarily removed. You know that's comfort.

2756
09:39:11.480 --> 09:39:12.919
Don't you focus on your needs?

2757
09:39:15.080 --> 09:39:17.080
Be gont as how your needs and feel.

2758
09:39:20.160 --> 09:39:21.440
We can have that sense of.

2759
09:39:22.800 --> 09:39:26.559
Conratitude and love to your needs.

2760
09:39:27.400 --> 09:39:28.319
They do hear.

2761
09:39:38.639 --> 09:39:41.720
And you can still have that attention and you finds

2762
09:39:42.519 --> 09:39:48.400
you can notice how your buys feel they be, notice

2763
09:39:48.680 --> 09:40:05.440
that they are relaxing more deeply as you both this

2764
09:40:05.720 --> 09:40:11.239
now on the bottoms of your legs, the shields and

2765
09:40:11.400 --> 09:40:18.279
your card bottoms, the bones between your means you think

2766
09:40:19.879 --> 09:40:26.080
incorporate and the course your ankles so important.

2767
09:40:30.839 --> 09:40:35.959
In anyone's head, even though like the slightest sprain.

2768
09:40:35.639 --> 09:40:40.839
Of an ankle. Who knows how how much we.

2769
09:40:40.879 --> 09:40:44.000
Take our encourse of the granted.

2770
09:40:49.919 --> 09:40:51.919
And it's kind of strange in a way when you

2771
09:40:52.000 --> 09:40:57.400
think that, you know, logically our risks.

2772
09:40:57.199 --> 09:40:59.839
Are a lot of you don't the rest of their art,

2773
09:41:01.160 --> 09:41:04.639
which is okay, it doesn't I can't see any problem

2774
09:41:04.680 --> 09:41:07.360
with that, you know, just picking.

2775
09:41:07.160 --> 09:41:07.800
Stuff up.

2776
09:41:09.319 --> 09:41:15.480
Bad ankles so much thinner than the rest of our legs,

2777
09:41:21.879 --> 09:41:26.599
and from that physics perspective, the logical even doesn't really

2778
09:41:26.680 --> 09:41:29.199
make sense to all.

2779
09:41:29.160 --> 09:41:29.959
This weight.

2780
09:41:31.400 --> 09:41:38.360
Would ultimately be resting on your ankles then leading to

2781
09:41:38.440 --> 09:41:45.319
your feet, a thin area.

2782
09:41:46.199 --> 09:41:53.279
A thin bob yeah, it does so much. Great work.

2783
09:41:55.199 --> 09:41:59.959
Supports us, supports our body. The lifetime.

2784
09:42:04.239 --> 09:42:13.919
Helps us to balance. I shot to get around and

2785
09:42:14.080 --> 09:42:28.879
be mobile. It's the cards, of course. Well I'm younger.

2786
09:42:29.319 --> 09:42:31.239
I couldn't see the point of cut muscles.

2787
09:42:32.160 --> 09:42:33.279
Don't see to do a thing.

2788
09:42:34.839 --> 09:42:39.800
Okay, I walk around and tiptoes. Then my clock muscles

2789
09:42:39.839 --> 09:42:40.440
get some work.

2790
09:42:42.040 --> 09:42:43.639
Of course, that's work through the car.

2791
09:42:43.879 --> 09:42:47.879
Muscles are being used whenever we use their eggs.

2792
09:42:53.680 --> 09:42:54.800
Your shoes.

2793
09:42:57.639 --> 09:43:08.919
There to protect with no legs, shape them away almost

2794
09:43:08.959 --> 09:43:20.720
it's a protector of the bone, leading of course to

2795
09:43:20.839 --> 09:43:21.800
your inn course.

2796
09:43:24.919 --> 09:43:25.639
And beat.

2797
09:43:30.360 --> 09:43:32.519
And I'm going to focus on your think. I'm going

2798
09:43:32.559 --> 09:43:39.720
to focus on the legs. I realize now I've mentioned

2799
09:43:39.800 --> 09:43:44.480
your feet body and sitting on them anyway, but maybe

2800
09:43:44.519 --> 09:43:45.639
i'll shoot factis on.

2801
09:43:46.120 --> 09:43:52.559
A little You have the minimal wheels.

2802
09:43:54.440 --> 09:43:58.080
The same, you have the APIs in your wamens.

2803
09:43:58.959 --> 09:44:00.839
Even though you have ut the same.

2804
09:44:01.720 --> 09:44:16.360
Your bids hunts some ankles. Let's do that send social

2805
09:44:19.720 --> 09:44:35.519
kind in your bonds. What's not real energy because it wins.

2806
09:44:38.120 --> 09:44:45.319
Let's speaking sensations first, the muscles books muscles.

2807
09:44:45.959 --> 09:44:57.199
When you're talking about bides with the skin.

2808
09:44:58.760 --> 09:45:03.199
On the outside as an abside.

2809
09:45:04.400 --> 09:45:12.639
Yea happened since since.

2810
09:45:16.279 --> 09:45:45.239
Since I'm inside, I mus sorts stop inside sometimes the

2811
09:45:45.599 --> 09:45:51.400
nice inside mm hm.

2812
09:45:56.559 --> 09:45:56.919
M m.

2813
09:45:57.839 --> 09:46:04.639
Let's pickin the alchemist, not side inside.

2814
09:46:04.160 --> 09:46:34.519
The boy a s the world. H m hm m

2815
09:46:34.720 --> 09:47:14.360
m m m m h u