Aug. 18, 2025

(no music) (10 hours) Mental Health Review | LMBYTS #1414 | Jason Newland | 19th August 2025

(no music) (10 hours) Mental Health Review | LMBYTS #1414 | Jason Newland | 19th August 2025
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Oh, hello, and welcome to Jason Newland dot com com

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com Ado. How are you? Are you well? Oh? So

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this is let me buoy you to sleep. Please only

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listen when you can safely close your eyes. My name's

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Jason Newland. Yes, and today is Tuesday, the nineteenth of August. Wow.

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And then he said April April. But to be fair,

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I've just woken up. I want to say, just woken up,

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I would say, within the last six minutes. Yeah, I

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don't know. How long does it take to a we

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wi even take a tablet and walk back in, walk

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into the living room and then yeah, then then get

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back out and to a different light on, turn the

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main light off and turn a smaller light on in

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the living room. So I walk up there thinking, oh,

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I haven't got any shoes on, my slippers or my crocs.

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I hope there's nothing on the floor that hurts my foot.

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And then on the way back to my chair, I'm

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thinking and remembering my dad once kneeled on a knelt

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on a nail in a loft because he was then electrician,

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and thinking, oh, I must have been painful. And I

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sat down on a chair and thinking, yeah, that's really

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a nice, painful thing he ever went through. Then I thought, yeah,

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but he's he was in the other things once. But

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then maybe you know, the adrenaline and stuff that would

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have kicked in. And then I thought, why I think

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about this? It's a weird thing to think about. And uh,

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and then is this even registering? And then I I thought,

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I'm just gonna got this thing set up, and here

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we are. And then then he walked in just as

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I was getting the recording ready, and yeah, he came in,

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plodded in. I don't think he was even awake, to

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be fair half awake maybe, And he jumped onto the

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chair to go to sleep next to me, covered up

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next to me. And here he is. He's asleep. It's

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fast asleep, not even a little bit of sleep, but

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a lot of sleep. But in reality, I can't really know,

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can I. I can't know that he might be sitting there,

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wide awake, thinking of all the naughty things he's going

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to do in the coming day. I don't know. I'm thinking, Oh,

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how how can I wind up Daddy today? Oh? I

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know what? I glue his ears together? I don't know,

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you no idea what's going on in his little mind.

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This is the sausage. That's what he used to be called.

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That's what Uncle Sausages called him. He called he called Vinnie.

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He started calling Vinnie's sausages sausages, sausages. He started saying

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how sausages today? Is he good? How? He didn't say

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is he good? That's something that's a term he never

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really used. Is he good? No? But I mean you

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didn't know that. I didn't he to tell you that.

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It's not relevant, really, is it? What kind of phrases

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he used in his day to day bit better language?

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All I know is he used a lot more words

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than I do. Yeah, he's definitely too, is weird? Right?

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Uncle Sausages said to me, right, and he was in wow. Yeah.

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This was one of the last times I actually had

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a conversation with him, possibly the last time. Oh, that's

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my stomach. You're going to get that a lot. I

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think that's going to be the background sounds for this recording.

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Good, my dummy. I want some food. Oh is it

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just attention? No, it's food. I want food. I don't

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want attention. I want food.

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Okay, give me some food. What would you like? I'd

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like you to give me some ready, break, Is there

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anything else?

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Yes, stop asking questions, just get me the ready break.

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So yeah, yeah, uncle sausages or shuttages. He said, right,

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why don't we make a podcast? And then he said,

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why don't you make a podcast and make it funny?

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I said, okay, he said. I didn't really know what

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he wanted. He said, yeah, we should do a podcast.

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And he wanted me to write it. Wanted me to

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think up a funny script for me and him to say.

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And as you will well be aware if you regular

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listened to this webinar, you know that I don't write

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no script for this or don't or don't write no

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script ever if ever, and I ain't never gonna no,

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I ain't never gonna do it. BlimE me. If this,

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if there was a script, then I need to get

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I need to sack the script writer and get me

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in some proper professional writers. And I didn't really know

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what you wanted. I said, Oh, can't let me write scripts?

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He said, go on, you can use your brain like

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it's not but don't. Why do you assume I can

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use my brain? Don't. Don't overestimate my powers to use

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my brain? Come on, ah, Anyway, the irony of that

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was I said to Uncle's Sausages years ago, and I'm

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talking when I've probably first met him, that he should

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do a podcast because he was so into sport. He

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could have done a podcast on sport. There's a little

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bit of a gap. There wasn't there a little bit

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of a pause? Even I noticed it. There's another one.

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I said to him, should do a podcast. What's that? Well,

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it's like a radio show, really, except it's not a

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live audience. It's just you posted it afterwards. It can

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be like a radio show. And he said, okay. It

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wasn't interested. And I told said I must have mentioned

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it to him loads of times over the years. I

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even said to him, look, I've got equipment you can

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use if you do it with me. I said, no,

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do it with no. I don't think even asked that.

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But I didn't really want to do it with him

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because I don't know the very first thing about sport

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apart from boxing. And I make that. I make that

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up as well. Boxing. I can't even spell it bo

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x I n g oh, yes I can. Wow, I'm

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clevera and I thought it I was, I is so

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Yesterday yesterday I had to go to the darktors. So

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I after nearly fifty five five years, I'm starting to

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get used to myself. I'm starting to be able to

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kind of predict how I'm going to be. And for

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that reason, I ordered a taxi. I called up a

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taxi service Sunday, but late afternoon and ordered a taxi

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for one. Might have been in the evening, maybe at

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six o'clock something, at six point thirty. It's not that relevant,

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is it. Do you need the precise time? Do you

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need to know what I was wearing when I made

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the phone call? Yeah, I was wearing a basque. Do

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you need to know what I was eating? I can

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tell you what I was eating. I wasn't. I was

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just sucking on a lollipop. It was banana flavor, which

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is weird. You might think this is the whole You

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might think this is weird. The weirdest thing about it

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is it was a red lollipop, but it tasted banana.

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You might think being dressed as in a basque and

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with like a fish tail, like a mermaid in a

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bask basically that's what I was dressed like. You know,

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I think that's the weirdest thing. But I personally think

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the weirdest thing is a red lollipop the tastes of banana.

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That that's mind bobblinging. Is just it can't get me

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hit around it. A red lollipop that tastes of banana. Now,

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when't I say it tastes of banana. It tastes of

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banana flavor. It's like strawberry tastes of strawberry flavor. They

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don't taste nothing like strawberries today, and banana flavors stuff

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don't taste nothing like banana. It tastes like banana flavor.

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And I'm just used to what banana flavor is, like

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the banana flavor milkshakes or the banana flavor you know,

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sweets doesn't taste anything like banana. H nothing like it.

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It's a pack of lies. I'll never be so angry.

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So I ordered a taxi for one o'clock on Monday,

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which was yesterday, so Sunday evening about half six. I

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thought the appointment was eleven o'clock, but it was two.

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So I ordered a taxi for one, knowing this is

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if I've ordered a taxi, as I get closer to

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the time, I can't cancel it. Well, I can't cancel it.

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I suppose technically could his phone up say yeah, I'd

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like to cancel the taxi Okay, By then I know

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I could do that, But then that's two phone calls,

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because I'd also have to phone up with doctors and

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cancel that. And they said in the letter, if you

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don't turn up for this mental health review, we're gonna

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we might cut down your medication so that you can

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only collect it once a week instead of once a month,

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which means going to the pharmacy every single week. And

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I thought, no, no, no, no, I don't want that

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for myself, you know, so it was relatively important to

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go along to this review. Well I'm glad I did

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know later that lady was very nice and I kind

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of understand why I have them now. So I I

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get up, I go to bed Sunday, get up in

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the morning Monday, I think, I think, I don't know,

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did I did I wake Oh, I don't know. I'm

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not sure what time I woke up, but I did

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wake up at some point. In fact, I think I

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woke up quite early in the morning. And then because

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I went to bed early, and then I went back

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to bed for another nap and I made a recording. Yeah,

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I did yesterday's recording. Now I was going to do

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two recordings yesterday. This technically is the second part of

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that recording. But I was so tired in the evening

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I just couldn't do it. That the day necked me

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out of it. I think it's just a deal that

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the people dealing with people being around and you know.

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So I went to a few different places and by

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the time I got home, so I left here at one.

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It's actually got it at one. I got home. Well,

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I got the pretty about quarter past for bus back,

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which probably took about which took me about another half hour,

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including a bus ride half hour roughly to get home maybe.

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So I was back home by about ten to five,

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maybe five to five, ten to five, bearing in mind

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number quite a slow walker. So the bus took me

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part of the way, you know, and then I walked

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the rest of the way. So yeah, I was home

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before five, which meant i'd been out for four hours.

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I had something to eat, and then it was like

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six o'clock and I'd lie down for about an hour

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just over now. I got up, I took took Smelly

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Belly out for a wonder and then you know, the

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evening was kind of done really and I was tired,

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and I ended up going to bed about half at

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twenty twenty three minutes past ten. I think it was.

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It's very precise, isn't it very precise? And yeah, so

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I leave here at one o'clock. Vinny was that he

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did not want me to leave, really did not want

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me to leave. But you know, I couldn't take him

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with me. So I got up yesterday morning I did

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I took I took him out in the morning, and

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then I came home. I did the recording, I said,

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I did the recording. I didn't upload it until I

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got home, or edit and upload it till I got home.

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So did the recording, and then I had a shower,

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got dressed. I think I jumped in his shower about

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twelve thirty eight pm. So I didn't leave myself a

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lot of time to prepare myself, to prepare myself what

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for to you know, get myself ready. And when I

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got out of shower, the taxi was downstairs already, but

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it was early, so I you know, I ordered it

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for one o'clock. I forgets ten to one. That's not

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my issue. Although I think I might have paid for

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him to wait, I don't know. So it was weird, right,

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I get into a taxi and I say it though,

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all right, okay. I think my attitude didn't help because

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just as I was I was getting ready, getting my

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water bottle, getting my gott my bottle. Me but but

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my water bottle and make me back, I was looking

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for my wallet because you know, the plan was to

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get a bus back. My bus passes in my wallet

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and also money, so to do what I needed to do,

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I needed to have the money in the wallet. Look,

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can I find my wallet? No, I can't. And I

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had minutes to find my wallet and I couldn't find it,

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and I was, I'll be honest with you, I didn't

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feel at all christmasy. It really didn't feel good about it.

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It's like, this is annoying me. Where's my wallet? There

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must be some kind of gadget to put in the wallet,

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you know, like when if you lose your phone, you know,

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he so use if you lose your phone somewhere in

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the house, and so why don't you just call it?

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I can't call it because I haven't got the phone,

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have I Why don't just phone it. I need my

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phone to phone it, don't I if I knew where

232
00:23:16.519 --> 00:23:21.680
my phone was, then I could phone myself. Yeah, but

233
00:23:22.200 --> 00:23:25.960
maybe something like that where you can press a button

234
00:23:26.039 --> 00:23:29.119
and you're like, peep, peep, peep. I'm over here, daddy,

235
00:23:29.519 --> 00:23:36.079
I'm over here. Say me if you can. Wooh. That

236
00:23:36.200 --> 00:23:38.759
could be what the wallet does. I don't know why

237
00:23:38.839 --> 00:23:45.759
you'd have it say stuff like that. HEDI you're you're warmer,

238
00:23:46.119 --> 00:23:52.640
you're warmer, wal cold is getting cold? Oh, warmer, warmer,

239
00:23:53.079 --> 00:24:01.160
warmer hot. I'm joking nowhere near me, which would be

240
00:24:01.200 --> 00:24:07.519
probably even more annoying. Actually, so I couldn't from wallet.

241
00:24:07.839 --> 00:24:14.920
And I'm thinking to myself through the couple of weeks

242
00:24:14.960 --> 00:24:19.079
ago or last week, whenever it was, when I was

243
00:24:19.279 --> 00:24:24.200
started tidying this place up and checking stuff out, did

244
00:24:24.240 --> 00:24:29.880
I check my wallet out now or did someone steal it?

245
00:24:30.559 --> 00:24:34.440
I knew no one had stolen it, and I also

246
00:24:34.599 --> 00:24:39.720
knew that even if I'd left it on the bus,

247
00:24:40.359 --> 00:24:45.279
I said, when did I last use my wallet? Or

248
00:24:45.319 --> 00:24:48.559
when did I last Huesday? Because I haven't. I have

249
00:24:48.680 --> 00:24:52.640
not even you know, used my wallet for ages. I

250
00:24:52.680 --> 00:24:55.319
haven't needed to because I get everything online. So i

251
00:24:55.440 --> 00:25:03.440
just used my phone and all this stuff, and I thought,

252
00:25:03.440 --> 00:25:08.960
when's the last time I used my bus pass? And

253
00:25:09.039 --> 00:25:15.200
it was the first of August, So the first of

254
00:25:15.279 --> 00:25:22.559
August is the last time I left this area, And

255
00:25:22.680 --> 00:25:30.000
yesterday was the eighteenth, So seventeen days. It just goes

256
00:25:30.039 --> 00:25:37.599
to show how really I go anywhere. And it just

257
00:25:37.680 --> 00:25:44.680
seemed weird because seventeen days it's been since what's his

258
00:25:44.839 --> 00:25:53.400
name kind of left and it's like, wow, I had

259
00:25:53.400 --> 00:25:58.119
a dream last night, just remembered it. It was really weird.

260
00:25:58.240 --> 00:26:06.640
It was. It was a bit of a dodgy dream

261
00:26:06.720 --> 00:26:13.279
actually involving some dodgy people from the past, but they

262
00:26:13.319 --> 00:26:17.720
were using my property, bearing in mind it wasn't here.

263
00:26:17.759 --> 00:26:21.039
It was in a house or something to have a

264
00:26:21.160 --> 00:26:32.880
rave party. Yeah, but there was a lady that came

265
00:26:32.920 --> 00:26:44.440
in and she liked me. And you'd think that in

266
00:26:44.480 --> 00:26:47.279
my dreams, if I met a woman, she'd like me

267
00:26:47.319 --> 00:26:50.960
because a dream. Yeah, even in my dreams, I get rejected,

268
00:26:51.000 --> 00:26:55.440
that's ridiculous. But on this occasion I didn't. She was nice,

269
00:26:56.680 --> 00:27:03.920
So there was an element of romanticness. Very weird dream,

270
00:27:04.519 --> 00:27:14.640
very strange. I can't remember what else happened, so I

271
00:27:14.720 --> 00:27:23.599
give up on the whole finding the wallet scenario. I

272
00:27:23.680 --> 00:27:32.960
go downstairs again. A taxi. Oh, as I am. So

273
00:27:33.000 --> 00:27:36.240
I'm opening my door, my front door, closing it, and

274
00:27:36.279 --> 00:27:40.319
the phone rings. It's a taxi driver. So I look

275
00:27:40.400 --> 00:27:44.960
outside to wave to him, but no, he is parked

276
00:27:45.279 --> 00:27:48.119
right in a situation where the front of the car

277
00:27:48.559 --> 00:27:52.880
is obscured by the bushes, so he couldn't see me.

278
00:27:53.759 --> 00:27:57.160
And I'm thinking, do I really need to answer the phone.

279
00:27:57.759 --> 00:28:01.119
I'm literally going to be down there in less than

280
00:28:01.160 --> 00:28:05.200
a minute. Then I'm trying to lock the door, and

281
00:28:05.240 --> 00:28:10.480
then I'm thinking, ah, but he might drive off. What

282
00:28:10.599 --> 00:28:15.000
if he drives off or you know it? Then I

283
00:28:15.000 --> 00:28:17.079
think it might be just rude if I don't answer

284
00:28:17.119 --> 00:28:20.519
the phone. So I answered the phone. He said, yes taxi.

285
00:28:21.599 --> 00:28:26.799
I said, yeah, I know. He said, how do you know?

286
00:28:28.160 --> 00:28:31.759
I said, I can see you outside. He said, oh,

287
00:28:31.759 --> 00:28:36.119
why didn't you come down? I said, because I'm literally

288
00:28:36.119 --> 00:28:41.839
closing my door. I'm looking at He said, okay, but

289
00:28:41.920 --> 00:28:44.440
how did you know it's a taxi? I said, he

290
00:28:44.480 --> 00:28:50.160
says taxi on the side. He said, ah, I said,

291
00:28:50.279 --> 00:28:53.359
I'm coming down anyway, bye, And I just put the

292
00:28:53.359 --> 00:28:58.559
phone down. You can't say put the phone down anymore,

293
00:28:58.599 --> 00:29:03.880
can we because mobile phones you don't. I mean, technically

294
00:29:03.920 --> 00:29:06.920
we might put them down, but the action of put

295
00:29:06.920 --> 00:29:12.359
them and putting a phone down doesn't disconnect the mobile

296
00:29:12.440 --> 00:29:19.160
phone from the phone call. I feel we needed to

297
00:29:19.200 --> 00:29:24.519
do that. I need to get some kind of putting

298
00:29:24.559 --> 00:29:27.680
the phone down because it needs to be a Okay,

299
00:29:27.839 --> 00:29:31.440
I know it's a little bit drama ish, a little

300
00:29:31.480 --> 00:29:37.319
bit of drama, but hanging up the phone in a

301
00:29:37.359 --> 00:29:41.039
little argument on the phone, in a conversation, hanging a

302
00:29:41.119 --> 00:29:47.359
phone up could have a degree of satisfaction. At least.

303
00:29:47.400 --> 00:29:50.799
That's what my girlfriends used to tell me whenever I

304
00:29:50.839 --> 00:29:55.599
annoyed them. So what's what's the best part of our relationship?

305
00:29:56.480 --> 00:29:59.799
You know, I'd ask ex girlfriends, Oh, me, putting a

306
00:29:59.839 --> 00:30:03.359
phone down on you was the best part of our relationship.

307
00:30:03.480 --> 00:30:09.640
So the ending, Oh thanks and so yeah. So I

308
00:30:10.440 --> 00:30:13.680
answered the phone and say yeah, yeah, yeah, I'm upstairs.

309
00:30:13.839 --> 00:30:16.440
He said, well, don't you come down please? I said,

310
00:30:16.480 --> 00:30:20.720
I'm coming, wow, just locking my door up. So I

311
00:30:20.720 --> 00:30:26.519
go downstairs. I waved not any response there, Okay, I

312
00:30:26.640 --> 00:30:37.759
get in. He's it's from another country, which I ain't

313
00:30:37.759 --> 00:30:40.319
on an issue with. Why did you mention it? Then

314
00:30:40.480 --> 00:30:46.720
JJ I kind of fits in with the story, I think,

315
00:30:47.839 --> 00:30:51.759
so he seems to have a bit of an attitude.

316
00:30:52.519 --> 00:30:59.559
I'm annoyed because I think I've lost my wallet, but

317
00:30:59.599 --> 00:31:01.880
I do not have the time right now to deal

318
00:31:01.920 --> 00:31:05.880
with it. But at the same time, I don't want

319
00:31:05.920 --> 00:31:19.240
to cancel my debit card in case. Well, basically, you know,

320
00:31:20.079 --> 00:31:26.160
it's a hassle. I'd have to get a new I

321
00:31:26.200 --> 00:31:32.880
think it costs. I don't know how much it costs,

322
00:31:32.920 --> 00:31:40.640
but there's money to get a bus pass replacement. So

323
00:31:41.039 --> 00:31:46.559
I think it's thirty twenty quid. Thirty quid. It wouldn't

324
00:31:46.559 --> 00:31:48.519
be one hundred quid because no one would ever do it,

325
00:31:48.559 --> 00:31:56.200
so it must be like relatively small amount. As I

326
00:31:56.279 --> 00:31:59.839
get into the car, as I back in, ill financi

327
00:32:00.119 --> 00:32:02.480
this way to get in. I can't really going forward,

328
00:32:02.599 --> 00:32:07.400
can you unless you're little as a kid are going

329
00:32:07.480 --> 00:32:11.400
to jump in? Imagine imagine back in them days when

330
00:32:13.039 --> 00:32:21.200
being able to move fast, to just jump into a

331
00:32:21.319 --> 00:32:36.759
car and not be concerned about hips or knees or yeah,

332
00:32:37.039 --> 00:32:39.319
it's got weird. It must be so strange, you know.

333
00:32:39.319 --> 00:32:43.359
I remember when I was like nine ten and we'd

334
00:32:43.359 --> 00:32:46.319
be going to Wales and i'd like or maybe going

335
00:32:46.359 --> 00:32:52.240
out for the day. I jump in the car, usually

336
00:32:52.240 --> 00:33:00.240
in the back, and I had no concern when I

337
00:33:00.319 --> 00:33:03.480
jumped in the car, thinking I'll ver be careful, like

338
00:33:03.599 --> 00:33:05.920
getting in a car. I don't want to hurt my

339
00:33:06.000 --> 00:33:09.160
knees on all my back, you know, because I would

340
00:33:09.200 --> 00:33:12.559
just mess up the rest of the day. And no,

341
00:33:12.920 --> 00:33:18.599
I was like jumping the car. I used to get Oh,

342
00:33:18.720 --> 00:33:21.720
I used to have to sit in the middle. There

343
00:33:21.759 --> 00:33:28.079
were two horrible melly brothers. I didn't like being in

344
00:33:28.079 --> 00:33:31.079
the middle. There was no choice. I mean they were

345
00:33:31.119 --> 00:33:36.599
both like even my two year old My two year

346
00:33:36.680 --> 00:33:40.599
older brother was twice my size, and the other one

347
00:33:40.880 --> 00:33:46.400
was he was bigger than my dad, taller anyway, So

348
00:33:47.640 --> 00:33:49.920
I think, yeah, I think my brother was pretty much

349
00:33:49.920 --> 00:33:56.599
as tall as my dad when he was twelve. Anyway,

350
00:33:58.200 --> 00:33:59.920
So I get in the car. As I back in,

351
00:34:00.960 --> 00:34:04.279
I mean, that might have been not a good It

352
00:34:04.359 --> 00:34:07.000
might not be a good introduction because basically I was

353
00:34:07.000 --> 00:34:08.599
saying load to him and all he could see was

354
00:34:08.639 --> 00:34:12.239
me bum, So that might not be a sticking my

355
00:34:12.280 --> 00:34:16.400
bum in his face probably wasn't the best introduction, possibly

356
00:34:18.360 --> 00:34:21.559
especially if if I was the first call that he

357
00:34:21.599 --> 00:34:24.519
had for the day. He might have just come on

358
00:34:25.480 --> 00:34:29.599
starts in the afternoon, working to the evening, and he's

359
00:34:29.599 --> 00:34:32.000
sitting there thinking, Okay, well, this is the first one

360
00:34:32.000 --> 00:34:34.039
of the day. At least I've got a job. It's

361
00:34:34.559 --> 00:34:37.719
you know, it's a little bit of money, and you know,

362
00:34:38.639 --> 00:34:43.360
could be worse. At least no one's sticking and bumming

363
00:34:43.440 --> 00:34:47.960
my face. And then suddenly I walk up to him

364
00:34:47.960 --> 00:34:50.400
and he's like, I'm waving to him, and he's thinking, oh,

365
00:34:50.440 --> 00:34:54.519
are you waving to me? This is weird. I don't

366
00:34:54.559 --> 00:34:58.920
even know you. And I turn around and you know,

367
00:34:59.039 --> 00:35:03.840
like and he just sees my big massive bum blocking

368
00:35:03.880 --> 00:35:09.880
the sun, just edging towards him. I mean, all I'm

369
00:35:09.880 --> 00:35:12.039
trying to do is just sit down, you know, I'm

370
00:35:12.039 --> 00:35:17.760
not actually, I'm not trying to ruin his day. And

371
00:35:20.559 --> 00:35:24.000
it is the gadget thing where it pulls the seat back,

372
00:35:24.840 --> 00:35:29.039
so he clearly thought that I needed, you know, half

373
00:35:29.119 --> 00:35:34.519
the car just reach buttock, which was rude. It's weird, though,

374
00:35:34.519 --> 00:35:36.400
it's not really rude, is it, because this is just

375
00:35:36.480 --> 00:35:42.239
me thinking about what you might be thinking. You're rude.

376
00:35:42.360 --> 00:35:45.920
You are why because of what you were thinking? How

377
00:35:46.000 --> 00:35:50.159
do you know what I was thinking, no one knows

378
00:35:50.199 --> 00:35:53.400
what other people are thinking. It's just all guesswork, isn't

379
00:35:53.400 --> 00:35:57.880
it anyway. I so I'm getting in. I said hello,

380
00:35:58.000 --> 00:36:05.039
he said, so we go. He said, you're going to

381
00:36:05.079 --> 00:36:08.239
the hospital and this is the journey, this is the

382
00:36:08.360 --> 00:36:12.199
very first part of the journey. And I said, yeah,

383
00:36:12.280 --> 00:36:16.119
I need you to if we can stop off at

384
00:36:16.119 --> 00:36:19.679
the pharmacy not the hospital blind me. So I used

385
00:36:19.719 --> 00:36:22.880
to say in hospital to the doctor surgery. I said,

386
00:36:22.920 --> 00:36:26.119
if we can stop off at the pharmacy first, please,

387
00:36:29.920 --> 00:36:32.239
And he said to me, so you're going to the

388
00:36:32.320 --> 00:36:39.840
doctor surgery. I said, yeah, it's like we've already had

389
00:36:39.880 --> 00:36:42.760
this conversation, so if you can please stop off at

390
00:36:42.800 --> 00:36:47.840
the pharmacy on the way, and he said nothing. I said,

391
00:36:48.199 --> 00:36:52.239
is that okay? Is that yeah? He said yeah, yeah,

392
00:36:52.320 --> 00:36:56.840
yeah yeah. So he just it's like he was agnormrying me.

393
00:36:57.440 --> 00:36:59.800
But he was listening, but he just wasn't responding to

394
00:36:59.840 --> 00:37:09.400
what I was saying. And you know, I thought, well,

395
00:37:09.480 --> 00:37:15.599
this is going to be an awkward journey because I

396
00:37:15.599 --> 00:37:20.280
had a whole conversation planned. I thought I'd talk about

397
00:37:22.400 --> 00:37:25.119
the space, the moon landing. I thought this would be

398
00:37:25.159 --> 00:37:29.760
an opportunity to to have a conversation about that, but

399
00:37:29.920 --> 00:37:41.239
that didn't didn't happen, So it doesn't stop outside the pharmacy.

400
00:37:42.239 --> 00:37:50.679
He stops near the pharmacy, which meant I had to walk,

401
00:37:51.119 --> 00:37:54.679
which put my waiting distance up because he was getting

402
00:37:54.679 --> 00:38:00.119
paid to wait. I thought, why didn't you past a

403
00:38:00.119 --> 00:38:04.679
little bit closer at this At this point, I'm thinking

404
00:38:04.679 --> 00:38:08.119
to myself, we're not going to be lifelong for pals.

405
00:38:09.360 --> 00:38:15.239
This relationship doesn't seem to be going very well, and

406
00:38:17.159 --> 00:38:21.719
possibly won't be seeing him again. I mean, I realized

407
00:38:21.800 --> 00:38:25.599
it wasn't a date, but still I generally get on

408
00:38:25.679 --> 00:38:33.559
quite well the taxi drivers. So he's still there when

409
00:38:33.599 --> 00:38:35.320
I get out. Of course he's still there because he's

410
00:38:35.320 --> 00:38:38.519
waiting for me to pay him. I go and get

411
00:38:38.519 --> 00:38:46.079
my prescription, just to order it. The lady in a prescription,

412
00:38:46.159 --> 00:38:48.719
I mean, she's in a pharmacy. It's a nice lady.

413
00:38:49.880 --> 00:38:55.519
It's almost I felt a little bit like i'd do.

414
00:38:55.559 --> 00:39:03.280
You know, when you're friends with someone and you know,

415
00:39:03.320 --> 00:39:05.719
you go around their house for the first time, and

416
00:39:08.119 --> 00:39:15.360
then you see them again and they're still, you know, friendly,

417
00:39:15.480 --> 00:39:21.480
but it's kind of changed. There seemed to be some

418
00:39:21.639 --> 00:39:25.079
unsaid stuff there, like they don't like there's something changed

419
00:39:25.119 --> 00:39:30.079
about the dynamics. Almost I felt, here's okay, here's how

420
00:39:30.119 --> 00:39:35.760
I felt the way that she was talking to me,

421
00:39:35.840 --> 00:39:38.320
because she's been friendly to me before, but that's when

422
00:39:38.320 --> 00:39:41.119
I've got Vinnie with me, So maybe she didn't recognize me,

423
00:39:42.280 --> 00:39:49.920
and she kind of looked at me in a way

424
00:39:50.119 --> 00:39:53.599
that as if i'd visited her house for the first time.

425
00:39:54.679 --> 00:39:57.440
I asked her use a toilet, thinking I was going

426
00:39:57.519 --> 00:40:07.199
to do a wee wee, but then I walked out,

427
00:40:08.159 --> 00:40:11.920
sort of you know, going, oh, that was a lovely poo,

428
00:40:14.800 --> 00:40:21.239
and maybe that didn't she wasn't happy with that. She

429
00:40:21.519 --> 00:40:27.559
was okay for liquid but not solids in a toilet

430
00:40:27.679 --> 00:40:34.280
from visitors, and or it could have been just the

431
00:40:34.320 --> 00:40:43.280
blocked toilet I left. I don't know, okay, but yeah,

432
00:40:43.360 --> 00:40:45.800
that's kind of how what the kind of vibe I got.

433
00:40:46.559 --> 00:40:53.280
But anyway, I got my stuff, walked back to the

434
00:40:53.320 --> 00:41:01.880
taxi and got inside again, and well, you know, back

435
00:41:01.880 --> 00:41:04.639
into the taxi this time. I tried to get in

436
00:41:04.920 --> 00:41:10.639
sideways because I thought it's been through enough today already,

437
00:41:12.239 --> 00:41:16.599
you know, so I tried to get in sideways and

438
00:41:16.800 --> 00:41:19.880
I did kind of, Yeah, I managed to do it. Yeah,

439
00:41:19.880 --> 00:41:23.280
I did. Yeah, it's fine, all worked out, okay, and

440
00:41:23.320 --> 00:41:27.079
we're coming back again. I mean, so far silence on

441
00:41:27.119 --> 00:41:34.400
the journey, you know. Once we yeah, it's like there

442
00:41:34.440 --> 00:41:44.760
was not a lot going on. And then right as

443
00:41:45.079 --> 00:41:54.920
we pulled up to Yeah, we're getting closer to the

444
00:41:54.960 --> 00:41:58.719
doctor's surgery. I said to the tax driver, I'll do

445
00:41:58.760 --> 00:42:02.199
as a favor, just uh, not really a favor is

446
00:42:02.239 --> 00:42:06.000
that I'm paying them? Not really a favor, is it

447
00:42:06.480 --> 00:42:11.880
if you're paying someone? No, a favor is not really

448
00:42:11.960 --> 00:42:17.440
not the right word. But I said, can you yeah,

449
00:42:17.440 --> 00:42:24.159
I mean if you're having your house built and this,

450
00:42:24.679 --> 00:42:27.079
and he said, I'll do this a favor, please, miss

451
00:42:27.159 --> 00:42:37.800
the builder, missus builder, can you put the bathroom at

452
00:42:37.840 --> 00:42:41.320
the front of the house instead of the back of

453
00:42:41.320 --> 00:42:45.159
the house so more people could look through the window,

454
00:42:46.639 --> 00:42:51.920
get more traffic. It's not really a favor, is it,

455
00:42:51.920 --> 00:42:55.880
because you're paying the builders to do it? Like, well,

456
00:42:57.760 --> 00:42:59.840
I don't know. I think it's just a terminology. Is

457
00:43:00.079 --> 00:43:03.920
it's just a do us a favor, but not really

458
00:43:04.000 --> 00:43:09.239
a favor. It's anyway, So I said to a taxi driver,

459
00:43:10.440 --> 00:43:14.000
do us a favor? Power me ol mate, mel Mucker,

460
00:43:16.119 --> 00:43:22.320
can you drop me off at the shopping center. There's

461
00:43:22.360 --> 00:43:25.440
this like shopping center thing place I don't know in

462
00:43:25.440 --> 00:43:31.840
the state, shopping retail outlet whatever. He said for you're

463
00:43:31.840 --> 00:43:34.239
going to the doctors, I said, I am going to

464
00:43:34.280 --> 00:43:39.000
a doctors, but it's early. I got like forty five

465
00:43:39.079 --> 00:43:44.280
minutes to to mess around with. And he said, oh,

466
00:43:44.800 --> 00:43:49.679
and I said, he said, okay. He didn't seem too

467
00:43:49.679 --> 00:43:51.760
bothered about doing this, but it's like, I think it

468
00:43:51.800 --> 00:43:55.639
threw him off a little bit. I got the impression

469
00:43:55.679 --> 00:43:57.880
that he was determined to go to the doctors, and

470
00:43:57.920 --> 00:44:01.480
he was almost not looking forward to it. But he

471
00:44:01.639 --> 00:44:05.159
decided in his mind he was going to end up

472
00:44:05.880 --> 00:44:08.840
dropping him off of the doctors. And now I changed

473
00:44:08.880 --> 00:44:19.719
my plans. I don't know. It seemed mildly annoyed, but

474
00:44:19.840 --> 00:44:24.320
this is where it changed. I said to him, Yeah,

475
00:44:24.639 --> 00:44:27.440
the reason I ordered, I said, I got my appointments

476
00:44:27.440 --> 00:44:30.760
not till two o'clock, you see, and I ordered to

477
00:44:30.800 --> 00:44:34.159
tax it one because of traffic. No way, I've known

478
00:44:34.159 --> 00:44:39.400
what the traffic's going to be like straight away. He

479
00:44:39.599 --> 00:44:44.760
was like, yeah, the traffic's terrible, just like never known.

480
00:44:45.760 --> 00:44:50.960
We bonded just in that last minute of the journey.

481
00:44:51.480 --> 00:44:54.960
We bonded. Now, we didn't make a date. We didn't

482
00:44:55.159 --> 00:45:01.079
kiss and cuddle, we didn't swap photographs, you know, nothing

483
00:45:01.159 --> 00:45:03.480
like that. We didn't get out of the car and

484
00:45:03.559 --> 00:45:09.760
have a little dance. Nothing. It's there was no poetry exchange.

485
00:45:10.400 --> 00:45:22.960
It was it was, you know, it was a normal conversation,

486
00:45:24.199 --> 00:45:29.360
moaning about the traffic. He was moaning about traffic. And

487
00:45:29.440 --> 00:45:33.199
I know what the traffics like around there. You know,

488
00:45:33.599 --> 00:45:40.639
it's like one one thing and then everything's blocked. And

489
00:45:40.639 --> 00:45:54.920
and we bonded and a little bit like you know,

490
00:45:54.960 --> 00:45:59.320
if you if you remember, I met someone who worked

491
00:45:59.360 --> 00:46:05.960
in the jam jar factory, like a jam factory, no jar,

492
00:46:06.159 --> 00:46:09.679
jam jar factory, and we just couldn't get on with

493
00:46:09.760 --> 00:46:13.880
each other. He was I think it was my girlfriend's boyfriend.

494
00:46:13.960 --> 00:46:16.760
My girlfriend's boyfriend, blown out in me, wouln't it he

495
00:46:16.920 --> 00:46:20.400
was my sister's boyfriend. And we didn't get on, just

496
00:46:20.480 --> 00:46:23.679
didn't click. Didn't like, not get on in a bad way,

497
00:46:23.840 --> 00:46:29.480
just didn't click. And I knew he worked in a

498
00:46:31.280 --> 00:46:38.480
jam jar factory, making jam jars. I think maybe even

499
00:46:38.519 --> 00:46:41.199
putting the jam in it's all. I can't remember. It's

500
00:46:41.239 --> 00:46:49.360
a long time ago, and I was a security card

501
00:46:49.360 --> 00:46:51.880
at the time. I think, so we didn't have a

502
00:46:51.920 --> 00:46:59.119
lot in common, very different jobs, and I was thinking,

503
00:47:00.920 --> 00:47:04.639
you know, it'd be nice for me to get on

504
00:47:04.760 --> 00:47:09.800
with this bloke just for the sake of my sister.

505
00:47:13.840 --> 00:47:16.760
But I couldn't find a way in. I was like saying,

506
00:47:18.199 --> 00:47:20.480
I'm saying I thought. I just asked him some question

507
00:47:20.599 --> 00:47:26.000
and see what he likes to talk about. I said,

508
00:47:26.800 --> 00:47:29.920
what do you think about the moon landing? Would you

509
00:47:30.079 --> 00:47:32.039
like Actually I didn't say it like that. I just said,

510
00:47:32.320 --> 00:47:35.599
would you like to talk about the moon landing? For

511
00:47:35.679 --> 00:47:40.320
about twelve minutes? And he looked at me, like, what

512
00:47:40.320 --> 00:47:42.920
what do you mean? I said, I was wondering if

513
00:47:42.960 --> 00:47:45.639
you'd like to talk about the moon landing for twelve minutes.

514
00:47:47.320 --> 00:47:51.480
He said why twelve minutes? I said, well, we can

515
00:47:51.559 --> 00:47:54.039
do it for more if you like, But that's the

516
00:47:54.039 --> 00:47:58.599
most amount of time anyone's been able to really put

517
00:47:58.679 --> 00:48:02.920
up with me talking about the moon landing. And he said,

518
00:48:02.960 --> 00:48:06.159
so people don't generally like talking about the moon land

519
00:48:06.239 --> 00:48:10.519
with you, and I said, that's correct, not for more

520
00:48:10.559 --> 00:48:14.920
than twelve minutes, anyway. Some people are okay for the

521
00:48:14.960 --> 00:48:19.719
first three and a half minutes. And he said why

522
00:48:19.719 --> 00:48:23.199
do you talk about the moon landing? Then why don't

523
00:48:23.199 --> 00:48:30.480
you talk about something different? And that really made me think.

524
00:48:33.239 --> 00:48:40.760
It got my mind whirling around. It's like, you know what, maybe,

525
00:48:41.239 --> 00:48:48.719
just maybe there's more than one conversation available, more than

526
00:48:48.760 --> 00:48:55.239
one topic that I can choose from. And this blew

527
00:48:55.280 --> 00:49:02.159
my mind. Maybe, just maybe I don't always have to

528
00:49:02.199 --> 00:49:08.079
be the one that picks the topic. It's a two

529
00:49:08.119 --> 00:49:12.320
way interaction. No, that's too far from me. Sorry, it's

530
00:49:13.159 --> 00:49:18.760
me talking at them. That's all I can offer. Anyway,

531
00:49:19.559 --> 00:49:25.800
I didn't know how to sort of really connect with him,

532
00:49:26.079 --> 00:49:29.360
and it wasn't that interested in connecting with him. It's

533
00:49:29.360 --> 00:49:34.519
not like, you know, I'd see him a couple of times,

534
00:49:34.599 --> 00:49:37.159
three or four times a year maybe at that time.

535
00:49:38.599 --> 00:49:40.960
And it's not like I was spending the rest of

536
00:49:40.960 --> 00:49:45.880
the time between visits seeing him, you know, trying to

537
00:49:45.880 --> 00:49:51.360
put together some kind of big mastermind plan on how

538
00:49:51.400 --> 00:49:57.079
to connect with him in some type of, I don't know,

539
00:49:58.280 --> 00:50:05.800
friendly manner. I yes, it wasn't that important, but it

540
00:50:05.840 --> 00:50:12.280
was it seemed useful to just you know, maybe make

541
00:50:12.320 --> 00:50:18.480
the effort. Anyway I ended up it was in the

542
00:50:18.599 --> 00:50:28.719
kitchen and I'm there with my step On and we're

543
00:50:28.800 --> 00:50:34.599
just talking, and she says, I do as a favor, Juicy,

544
00:50:35.880 --> 00:50:42.239
can you open this this jar? Because we've got this

545
00:50:42.280 --> 00:50:48.599
figure in this country where the jars was limp, whether

546
00:50:48.639 --> 00:50:57.039
it's honey, whatever, the lids are so tight it gives obviously.

547
00:50:58.679 --> 00:51:02.760
Sometimes they're just too tight. That's another thing. Uncle sausages.

548
00:51:02.800 --> 00:51:05.199
He used to get me to open his tins. Not

549
00:51:05.320 --> 00:51:15.239
his tins, is jars of stuff and his drinks. So

550
00:51:15.320 --> 00:51:19.920
I think it's it kind of lost his strength. He

551
00:51:20.000 --> 00:51:22.639
couldn't do it, so he said, knock on my door,

552
00:51:22.679 --> 00:51:27.239
and I do it as I quite liked it, and

553
00:51:27.320 --> 00:51:30.239
it didn't like the fact that he couldn't do it himself,

554
00:51:30.239 --> 00:51:33.800
but I quite like being useful, you know. It was

555
00:51:33.880 --> 00:51:40.440
quite nice. So whenever he got new stuff, I'd loosen

556
00:51:40.519 --> 00:51:42.360
it for him and just put it back a little

557
00:51:42.400 --> 00:51:43.960
bit so he could get in and out of it.

558
00:51:45.559 --> 00:51:46.880
Not in and out of it. I mean he didn't

559
00:51:46.880 --> 00:51:53.760
get in and out of the the jar of marmalade

560
00:51:53.960 --> 00:52:00.880
because he wouldn't fit. That'd be strange. So anyway, my

561
00:52:01.039 --> 00:52:03.280
step mummy, I just said to you, what is it,

562
00:52:03.320 --> 00:52:07.480
step mummy, and she said, can you open this jar? Please? Jeecie?

563
00:52:08.800 --> 00:52:10.599
How many more times? Am I going to ask you?

564
00:52:12.039 --> 00:52:18.320
It's like, wow, a bit rude, said you're rude. And

565
00:52:18.320 --> 00:52:26.840
I said I can do that, but I couldn't. I said,

566
00:52:26.840 --> 00:52:30.320
so I can't do it. She said, okay, I'm sorry.

567
00:52:30.920 --> 00:52:33.079
I didn't mean to have a go at you. Can you?

568
00:52:33.480 --> 00:52:36.280
He said, no, I can't do it. He said, I

569
00:52:36.320 --> 00:52:39.760
don't be like that. I mean, I've known you since

570
00:52:39.760 --> 00:52:43.320
she was seventeen, can't you You're twenty six now, can't

571
00:52:43.320 --> 00:52:46.639
you just open that for me? I said no, No,

572
00:52:46.760 --> 00:52:49.920
What I mean is I can't physically do it. I'm

573
00:52:49.920 --> 00:52:51.840
not being awkward. I would do it for you. I

574
00:52:51.920 --> 00:52:56.440
just can't physically do it. She said, you can't even

575
00:52:56.599 --> 00:53:05.880
open the lid of a jar of marmalade. And then

576
00:53:05.960 --> 00:53:11.760
suddenly my sister's boyfriend pops up. His head pops up

577
00:53:11.760 --> 00:53:14.840
out of there. That's just weird enough. He was hiding

578
00:53:14.920 --> 00:53:18.199
in the bin. I don't know why. And he said,

579
00:53:20.039 --> 00:53:24.840
I can help with that. I'm good with jars. I

580
00:53:24.960 --> 00:53:31.719
work in a jar factory, so okay, And honestly, he

581
00:53:31.840 --> 00:53:39.639
got that lid off so quickly it was like he

582
00:53:39.800 --> 00:53:44.360
just uses his thumb. Now I'm exact ad Okay, that

583
00:53:44.880 --> 00:53:48.679
bit I'm made up the rest. It's completely true. But

584
00:53:48.760 --> 00:53:52.599
he did get into it quite quickly. It was like

585
00:53:52.639 --> 00:54:03.559
a safe cracker for jars, a jar cracker. Yeah. But anyway,

586
00:54:03.639 --> 00:54:05.719
on the way to the taxi, well, on the way

587
00:54:05.800 --> 00:54:08.599
to this is the very last bit of the journey,

588
00:54:09.000 --> 00:54:11.119
we had to go around and round about and around

589
00:54:11.159 --> 00:54:18.280
a little lane. We had this big conversation about you know, well,

590
00:54:18.320 --> 00:54:21.440
it was a very short conversation, but it was very animated,

591
00:54:23.039 --> 00:54:26.480
and I just thought it was so nice. It just

592
00:54:26.519 --> 00:54:28.559
took a little bit of time to kind of find

593
00:54:28.559 --> 00:54:33.280
a way in, you know. So I get out of

594
00:54:33.280 --> 00:54:38.599
the taxi. It's too early to go to the doctors.

595
00:54:39.280 --> 00:54:46.440
So what I do is I go into a close place.

596
00:54:46.519 --> 00:54:50.239
It's like a sports is it sports Direct something like that.

597
00:54:52.320 --> 00:55:01.360
Hannah's looking around. I need clothes. I need some pence.

598
00:55:01.639 --> 00:55:08.679
I've got seven pairs of jogging tracksuit bottoms that are

599
00:55:08.760 --> 00:55:13.440
falling apast. I need some new ones. The problem is,

600
00:55:13.800 --> 00:55:17.840
it's been such a long time since I've bought anything

601
00:55:17.960 --> 00:55:24.199
in a shop like clothes, apart from a jacket. I

602
00:55:24.239 --> 00:55:26.800
bought a couple of a couple of years ago. I

603
00:55:26.840 --> 00:55:34.039
bought some yeah, or three years ago. I bought some

604
00:55:34.119 --> 00:55:40.079
winter coats which was called northern was it northern face

605
00:55:40.280 --> 00:55:46.119
or northern whatever. So I did that. But that's easy

606
00:55:46.199 --> 00:55:51.159
because I can try them on, but the tracksuit bottombs,

607
00:55:51.320 --> 00:55:54.159
I can't really try them on. And I said Oi,

608
00:55:54.880 --> 00:55:59.000
He said, who you are? I didn't, I said, excuse me, sir.

609
00:55:59.440 --> 00:56:02.320
I was wanted if you could be of assistance to

610
00:56:03.159 --> 00:56:07.159
MOI see I know some French. I just hold on

611
00:56:07.239 --> 00:56:13.199
to it for the important moments. Did I ever tell

612
00:56:13.199 --> 00:56:17.760
you that I had a friend and we went to

613
00:56:17.960 --> 00:56:22.599
a Spanish restaurant. This is at college. We all went

614
00:56:22.639 --> 00:56:25.760
to a Spanish restaurant and it had been planned for

615
00:56:25.760 --> 00:56:30.519
a week and she was looking forward to going because

616
00:56:30.559 --> 00:56:35.760
she was going to speak Spanish. She's been practicing a

617
00:56:35.840 --> 00:56:39.800
Spanish all week long. And we get there and the

618
00:56:39.840 --> 00:56:45.880
blankshrom Bosnia. There was no one Spanish in the Spanish restaurant.

619
00:56:46.639 --> 00:56:50.960
She was so disappointed. Didn't stop her from speaking Spanish

620
00:56:51.000 --> 00:56:53.320
to him, though we still didn't know what she was

621
00:56:53.360 --> 00:57:01.119
talking about. And so I go. I asked the person

622
00:57:01.239 --> 00:57:06.280
in the shop, just help me out, please. I don't

623
00:57:06.320 --> 00:57:08.800
know what to do. I don't know what ones to buy.

624
00:57:09.639 --> 00:57:14.119
He said, yeah, but you're because we're, you know, both

625
00:57:14.119 --> 00:57:16.519
about the same kind of height. He said, well, because

626
00:57:16.559 --> 00:57:20.119
you're not very tall, and I said, no, it's basically

627
00:57:20.159 --> 00:57:26.679
my upper body, some extra large upper body. But he said,

628
00:57:26.679 --> 00:57:34.519
you're probably medium. You know. For your bottoms, you know,

629
00:57:34.639 --> 00:57:42.920
the trasive bottoms, the problem is it's the length. They

630
00:57:42.920 --> 00:57:46.079
have elastics on the waist, so that's not really an issue.

631
00:57:46.920 --> 00:57:56.679
The length is, you know, but we if they're loose

632
00:57:56.719 --> 00:57:59.079
at the bottom, they can drag on the floor, but

633
00:57:59.159 --> 00:58:01.840
these ones aren't. They've got elass stick at the bottom,

634
00:58:01.920 --> 00:58:08.079
so it wouldn't make any difference. So I got two pairs,

635
00:58:08.440 --> 00:58:11.679
both in a special offer. One was black, one was

636
00:58:12.599 --> 00:58:18.719
gray or whitey gray. And then I go up pay

637
00:58:18.800 --> 00:58:26.800
for it and I get do you know when someone

638
00:58:26.840 --> 00:58:31.679
looks at you and you think, oh, I'm not sure

639
00:58:31.840 --> 00:58:35.039
why they're looking at me like that. It was a

640
00:58:35.159 --> 00:58:37.599
nice way, not horrible way, and I'm not used to that.

641
00:58:37.679 --> 00:58:48.280
And I was like, she was looking at me, and

642
00:58:48.360 --> 00:58:50.280
even at the end of it, when we finished, she

643
00:58:50.400 --> 00:58:54.360
was still looking at me like, I don't know, I

644
00:58:54.440 --> 00:59:02.039
just I can't explain it. It's very very uh, I

645
00:59:02.079 --> 00:59:08.119
don't know, I don't know. And I was thinking, did

646
00:59:08.199 --> 00:59:12.559
she think I was being grumpy because you know, I'm

647
00:59:12.639 --> 00:59:18.440
quite softly spoken and I don't always have a huge

648
00:59:18.480 --> 00:59:29.559
amount of inflection in my voice sometimes when I talk,

649
00:59:31.000 --> 00:59:33.280
and I don't know, maybe that's what was going on

650
00:59:34.239 --> 00:59:37.880
that I'm really not sure. So I made my way

651
00:59:37.920 --> 00:59:43.639
to doctors. At this point, I'm hungry. You might think, oh,

652
00:59:43.679 --> 00:59:46.880
why are you telling me that. I'm telling you that

653
00:59:46.920 --> 00:59:51.559
because I was hungry. Yeah, it's just this is part

654
00:59:51.599 --> 00:59:56.199
of the story and as part of the story afterwards

655
00:59:56.239 --> 01:00:02.079
as well as part of now because I'm hungry now, yes, yes, yes,

656
01:00:05.199 --> 01:00:12.840
So I went to the doctors, get there me eight

657
01:00:12.920 --> 01:00:19.000
minutes to the machine that logs you in wasn't working,

658
01:00:20.320 --> 01:00:23.599
so I went to the counter. They locked me in,

659
01:00:23.760 --> 01:00:31.480
you know, for my nurse appointment. It's twenty past two

660
01:00:31.559 --> 01:00:40.360
before I get called by the nurse, and I'm thinking,

661
01:00:40.440 --> 01:00:42.519
I don't know why it took so long. Why is

662
01:00:42.760 --> 01:00:46.199
you know? But the lady was lovely. She was lovely,

663
01:00:46.320 --> 01:00:53.000
and she didn't rush me, which is pretty much why

664
01:00:53.159 --> 01:00:56.800
my appointment was late. My appointment was late because she

665
01:00:56.960 --> 01:01:02.320
gave time to the previous person and a person after me,

666
01:01:02.480 --> 01:01:07.599
their appointment was late because the nurse gave time to

667
01:01:07.719 --> 01:01:17.079
me to talk, so it was hard to really be

668
01:01:17.239 --> 01:01:22.639
too grumpy about being and waiting around for twenty five minutes.

669
01:01:28.480 --> 01:01:33.440
But that seemed to go quite well. I had a

670
01:01:33.480 --> 01:01:41.760
blood test, had well weight done, pulse read blood pressure,

671
01:01:42.519 --> 01:01:47.639
so my blood pressure and my pulse were good. My

672
01:01:47.800 --> 01:01:54.280
weight was less than last time, marginally, but I'm about

673
01:01:54.440 --> 01:02:00.760
eighteen nine kilos now roughly about eighty nine kilos or

674
01:02:00.840 --> 01:02:08.199
eighty eight and a half kilos instead of being one

675
01:02:08.280 --> 01:02:11.519
hundred kilos, which I was just a year and a

676
01:02:11.559 --> 01:02:16.360
half ago. But last time i'd lost I think I

677
01:02:16.440 --> 01:02:29.320
lost about one maybe two kilos since last year. So

678
01:02:29.400 --> 01:02:33.599
I left and that was all done. I left. I

679
01:02:33.719 --> 01:02:44.199
went into Sainsbury's. I walked around Sainsbury's because I was hungry.

680
01:02:44.960 --> 01:02:47.639
I first started walking around to the other estate, the

681
01:02:47.679 --> 01:02:53.559
other you know, groceries section, but the road was so

682
01:02:53.760 --> 01:02:55.960
busier for and I'm not going to get across here,

683
01:02:56.400 --> 01:02:59.639
So I walked back to Sainsbury's, went up the escalator

684
01:02:59.639 --> 01:03:07.119
to the restaurant. The restaurant's now closed, no restaurant anymore gone.

685
01:03:09.079 --> 01:03:17.960
So I'm thinking I'm hungry. I need to eat some food,

686
01:03:19.039 --> 01:03:25.559
so I go searching in Sainsbury's for something to eat,

687
01:03:26.559 --> 01:03:29.639
something I can just stuff in my mouth. So I

688
01:03:29.719 --> 01:03:38.360
ended up getting like a sausage roll, pasty thing and

689
01:03:38.440 --> 01:03:42.320
a few cakes, so also I pay for them. I'm

690
01:03:42.320 --> 01:03:46.239
in a queue behind people with trolleys because I don't

691
01:03:46.280 --> 01:03:54.880
want to use a self service, and I do get

692
01:03:55.360 --> 01:04:00.400
a funny few looks. Funny few looks, a few funny looks. Mhm,

693
01:04:01.159 --> 01:04:03.320
WHI is he? Why is he waiting here? He's got

694
01:04:03.320 --> 01:04:09.119
his like five five objects and he's in between two

695
01:04:09.199 --> 01:04:16.280
people with trolley's full of stuff. I don't care. I

696
01:04:16.400 --> 01:04:20.719
just I don't like the self service, simple as that.

697
01:04:22.920 --> 01:04:37.320
Never have done. Really, yeah, what else happened? So I

698
01:04:37.440 --> 01:04:42.719
come out? Oh yeah, When I was insane price this,

699
01:04:43.960 --> 01:04:51.280
a female walked up to me. My funds are moving

700
01:04:51.280 --> 01:05:02.159
on its own. How weird. So when I was in

701
01:05:02.280 --> 01:05:06.199
Sainsburys and I'm just wandering around looking for the something

702
01:05:06.239 --> 01:05:08.760
to eat because I didn't really know what I always

703
01:05:08.800 --> 01:05:13.039
wear or what, so I haven't been in there for

704
01:05:13.079 --> 01:05:19.480
a long time, this female walks up to me. She

705
01:05:19.480 --> 01:05:23.960
says hello. I said hello. I thought she was going

706
01:05:24.039 --> 01:05:28.840
to try and sell me something, you know, kind of

707
01:05:30.119 --> 01:05:34.559
I don't know, or get me to sample a bit

708
01:05:34.639 --> 01:05:44.480
of cheese something like that, and she said oh. I said, oh, okay, hello,

709
01:05:45.400 --> 01:05:50.320
she said hi. I said hi. She said, hold, I'm

710
01:05:50.440 --> 01:05:52.760
stopping you and I'm thinking, ever, go is what we're

711
01:05:52.840 --> 01:05:54.760
going to do. She said, I just want to let

712
01:05:54.800 --> 01:05:58.880
you know I like your shirt. I said, well, what

713
01:06:00.440 --> 01:06:04.239
she said, I like your shirt? I said, thank you,

714
01:06:04.400 --> 01:06:09.920
I said. She said it's very colorful. I said thanks.

715
01:06:10.800 --> 01:06:13.440
I said I like your shirt as well, shared a

716
01:06:13.519 --> 01:06:17.960
sort of not the same shirt as me, but just

717
01:06:18.039 --> 01:06:22.880
for yeah, and then she walked away and I was

718
01:06:23.039 --> 01:06:26.280
just like, I don't know what. I really don't know

719
01:06:26.280 --> 01:06:29.800
what that conversation was about, but it was nice. I

720
01:06:29.800 --> 01:06:33.039
don't know if I've ever in my entire life had

721
01:06:33.079 --> 01:06:35.400
someone walk up to me in public and tell me

722
01:06:35.440 --> 01:06:39.800
that they liked an item of my clothing. Honestly, it

723
01:06:40.039 --> 01:06:43.559
never happened ever, So that was a very that was

724
01:06:43.599 --> 01:06:55.599
a first for me. And then yeah, I saw a

725
01:06:55.599 --> 01:07:00.320
few things as I was walking through the supermarket, and

726
01:07:05.559 --> 01:07:08.679
I'm waiting when I get out of there, so I

727
01:07:08.719 --> 01:07:10.679
have to eat, have something to eat. So I'm really

728
01:07:10.760 --> 01:07:14.079
getting hungry at this point, so I sit down outside

729
01:07:14.119 --> 01:07:20.800
the supermarket as something to eat, and then I go

730
01:07:20.840 --> 01:07:26.920
and wait for the bus. Yeah, I mean it was.

731
01:07:27.719 --> 01:07:31.360
They said it was core pasted put the call past

732
01:07:31.400 --> 01:07:42.559
four before the bus got there. When I get home, yeah,

733
01:07:42.559 --> 01:07:44.280
and I've already I kind of already told you about

734
01:07:44.320 --> 01:07:47.119
last night. I just got was a bit tired. I

735
01:07:47.159 --> 01:07:52.559
went to bed and when I do get up again

736
01:07:52.639 --> 01:07:55.880
and sad, some breakfast cereal, watched a bit of TV,

737
01:07:56.159 --> 01:08:05.639
and just went back to by. So you know, I

738
01:08:05.719 --> 01:08:09.159
got a fair bit done technically, you know. I made

739
01:08:09.199 --> 01:08:15.960
a recording, went to the doctor's, got myself a couple

740
01:08:16.000 --> 01:08:27.640
of pairs of Trackies tracksuit bonds. Yeah, I can't think

741
01:08:27.640 --> 01:08:32.000
of anything else that I did. It's not a huge amount, really,

742
01:08:32.079 --> 01:08:42.199
is there when you think about it. But yeah, okay,

743
01:08:42.880 --> 01:08:45.479
there's still a lot more than my normal money do.

744
01:08:48.239 --> 01:08:51.800
But right now I'm going to have my breakfast because

745
01:08:52.359 --> 01:08:56.920
my tummy tells me it's time to have my ready

746
01:08:57.000 --> 01:09:07.000
break really. Oh yeah, I wish i'd made this rhyme

747
01:09:10.319 --> 01:09:15.039
partly rhymed. So I'm going to go. I do. I

748
01:09:15.119 --> 01:09:22.680
haven't done Monday's bording objects I completely forgot whoops. But

749
01:09:22.720 --> 01:09:28.159
I do intend to do Tuesday's trivia Trivia Tuesday today,

750
01:09:29.319 --> 01:09:33.640
and I've already got a subject because someone posted me

751
01:09:33.680 --> 01:09:37.119
a subject I think, or sent me a form on

752
01:09:37.159 --> 01:09:42.920
my website, so I'll do that later today. I might

753
01:09:42.960 --> 01:09:45.880
also do it Monday's bording objects as well, for yesterday,

754
01:09:46.359 --> 01:09:50.840
just a belated one. I genuinely forgot to do it.

755
01:09:50.920 --> 01:09:54.880
I forgot it was Monday. I was focused this focusing

756
01:09:55.159 --> 01:09:58.680
in focusing so much on going to the doctor's surgery

757
01:09:59.439 --> 01:10:05.359
that i'd gone what day it was. So that's me

758
01:10:05.920 --> 01:10:13.199
for now anyway, today to day. So thank you for listening.

759
01:10:15.439 --> 01:10:18.560
Remember to be kind to yourself, because you do deserve

760
01:10:18.640 --> 01:10:26.119
to be happy and be gentle of yourself. You deserve

761
01:10:26.279 --> 01:10:35.520
to feel safe, lots of love.

762
01:10:42.279 --> 01:10:42.640
Bye.

763
01:10:49.039 --> 01:11:03.640
Relax in a more deep and meaning away, maybe in

764
01:11:03.680 --> 01:11:09.239
a way that can not just allow you to feel

765
01:11:10.600 --> 01:11:19.840
calmer now and throughout the time we spend together here,

766
01:11:21.880 --> 01:11:27.560
not just relaxed at the end of the recording when

767
01:11:27.560 --> 01:11:34.239
it's finished and you can enjoy that sense of comfort

768
01:11:34.439 --> 01:11:49.319
and peace, but also I think it would be nice

769
01:11:49.439 --> 01:12:09.239
to have those feelings of relaxation continue for longer after

770
01:12:09.319 --> 01:12:19.880
the recording has ended, so that you can still benefit

771
01:12:22.760 --> 01:12:30.039
from listening to my voice, maybe in a few hours time,

772
01:12:31.960 --> 01:12:45.439
perhaps tomorrow, and then by listening regularly, especially if you

773
01:12:45.600 --> 01:12:50.279
find like some people do and myself as well, I

774
01:12:50.399 --> 01:12:57.159
sometimes I find one particular recording that really resonates with me,

775
01:13:01.520 --> 01:13:04.000
and I just listened to it over and over again

776
01:13:06.159 --> 01:13:19.199
every morning, every evening. There was this recording from We're

777
01:13:19.199 --> 01:13:23.920
going back to about nineteen ninety nine. It was it

778
01:13:23.960 --> 01:13:28.920
wasn't hypnosis, but it was a guided visualizations. It kind

779
01:13:28.960 --> 01:13:36.079
of was hypnosis, really, and I managed to find it

780
01:13:36.159 --> 01:13:40.039
again and it still has the same effect on me.

781
01:13:42.680 --> 01:13:52.399
And part of it was the person's voice relaxed me,

782
01:13:56.399 --> 01:14:03.079
just felt so peaceful, and I'd look forward to listening

783
01:14:03.600 --> 01:14:15.800
to her in the morning and in the evening. And

784
01:14:16.039 --> 01:14:25.159
I knew before even pressing the play button that since

785
01:14:25.239 --> 01:14:29.680
I've done that pressed the play button. This was in

786
01:14:29.720 --> 01:14:44.079
the days of CD players press the play button, if

787
01:14:44.119 --> 01:14:46.800
that it might have even been a tape tape recorder.

788
01:14:48.079 --> 01:14:56.439
I'd lie down on the bed and then even without

789
01:14:57.000 --> 01:15:09.960
necessarily listening to her words because I had to memorized. Really,

790
01:15:14.640 --> 01:15:20.600
it was as if my body knew exactly what to do,

791
01:15:25.399 --> 01:15:47.239
and the muscles just almost went into automatic relaxation, and

792
01:15:47.359 --> 01:16:01.399
I remember my mind would slow down. Now now I

793
01:16:01.439 --> 01:16:07.640
was listening to this recording, in the early days of

794
01:16:07.760 --> 01:16:18.439
learning hypnosis, and long before I ever made any videos

795
01:16:18.560 --> 01:16:23.279
or audio recordings myself, because I didn't start doing that

796
01:16:23.439 --> 01:16:37.920
till two thousand and six, I knew. I knew how

797
01:16:39.640 --> 01:16:53.439
helpful I found being able to just let go, to

798
01:16:53.520 --> 01:16:58.720
have that trust in the person that I'm listening to,

799
01:17:06.399 --> 01:17:13.159
knowing that it's going to be just as relaxing, if

800
01:17:14.560 --> 01:17:23.960
not more so. Each time you hear my voice, you

801
01:17:24.000 --> 01:17:35.640
may feel the same. Some people have been listening to

802
01:17:35.720 --> 01:17:49.640
me for over a decade, maybe not solidly, obviously not

803
01:17:49.680 --> 01:17:55.960
twenty four hours a day, but maybe people come back.

804
01:17:57.800 --> 01:18:11.479
Some people may be listen every day. That's something that

805
01:18:11.600 --> 01:18:24.600
I do which you may not realize by listening, is

806
01:18:28.680 --> 01:18:43.720
when I record these recordings. Now, for example, I also

807
01:18:44.479 --> 01:18:55.760
am affected by the words that I say. So if

808
01:18:55.760 --> 01:19:04.920
I said to you, focus on your feet, notice your

809
01:19:04.960 --> 01:19:16.920
feet relaxing, I will be focusing on my feet. I

810
01:19:17.000 --> 01:19:34.800
will be noticing my feet relaxing. If I said, focus

811
01:19:34.840 --> 01:19:45.479
on your hands, and maybe notice the difference between each hand,

812
01:19:46.880 --> 01:19:53.600
perhaps notice the the air in the room, the temperature

813
01:19:53.680 --> 01:20:05.560
of the room. On the backs of your hands, you

814
01:20:05.680 --> 01:20:09.720
may start to notice what almost feels like a very

815
01:20:09.920 --> 01:20:18.279
light breeze, even though there may not be any type

816
01:20:18.279 --> 01:20:31.199
of breeze at all where you are right now. And

817
01:20:31.279 --> 01:20:42.520
as you become aware of your hands, I'm also aware

818
01:20:45.159 --> 01:21:10.600
of how relaxed my hands are feeling now, and when

819
01:21:10.600 --> 01:21:17.600
it comes to potentially drifting off to sleep, which may

820
01:21:17.640 --> 01:21:34.000
be the reason you're listening, I also feel drowsy when

821
01:21:34.039 --> 01:21:47.239
I make these recordings. I also notice my mind drifting.

822
01:21:55.159 --> 01:22:06.680
In fact, at times I've actually fallen on sleep without

823
01:22:06.720 --> 01:22:20.760
even noticing, and then I carry on talking. And it's

824
01:22:20.760 --> 01:22:29.800
only when I listen back to do the editing I

825
01:22:29.960 --> 01:22:39.239
hear snoring, and I think, I don't remember snoring. I

826
01:22:39.279 --> 01:22:45.960
remember talking. Is this snoring was a pig turned up?

827
01:22:49.960 --> 01:22:57.359
That's why I sound like when I snare and I

828
01:22:57.439 --> 01:23:10.920
get really into the whole experience. I don't know how

829
01:23:11.039 --> 01:23:23.600
you feel, how relaxed you feel in your feet, how

830
01:23:23.760 --> 01:23:49.199
relaxed you feel in your hands. I have noticed more

831
01:23:49.279 --> 01:24:05.920
and more that the more relaxed, deeper level of comfort

832
01:24:07.880 --> 01:24:23.079
you feel, the easier your breathing becomes. It's almost like

833
01:24:25.840 --> 01:24:43.880
that additional muscle relaxation. So this allows you to breath

834
01:24:44.279 --> 01:25:10.199
easier without necessarily focusing on your breath. However, being able

835
01:25:10.239 --> 01:25:39.560
to notice the ease in which you breathe so naturally,

836
01:25:54.239 --> 01:26:33.560
you breathe so very easily and smoothly. Whenever I imagine m

837
01:26:36.880 --> 01:26:52.960
my breathing improving. When I've got my eyes closed, I

838
01:26:53.199 --> 01:27:06.640
tend to visualize a beautiful field with trees and flowers

839
01:27:13.479 --> 01:27:46.439
producing all that life giving oxygen. It feels nice too,

840
01:27:48.039 --> 01:28:07.000
if nothing else, just taking some time away from everything,

841
01:28:18.319 --> 01:28:50.840
enjoying that feeling of peace serenity with a joyful heart.

842
01:29:16.199 --> 01:29:41.720
Time seems to just drip by, so very slowly, relaxed,

843
01:29:47.600 --> 01:30:26.720
so deeply, peaceful, completely unattached to any thoughts whatsoever in

844
01:30:26.880 --> 01:31:37.039
this moment, completely free, noticing that your mind has slowed down.

845
01:31:39.560 --> 01:32:26.279
Slowed down because nothing really requires your attention. You can

846
01:32:26.560 --> 01:32:42.680
enjoy the physical sensations of allowing the stress to rip

847
01:32:43.399 --> 01:32:57.359
out of your body, to appear out of every part

848
01:33:03.159 --> 01:33:27.199
of your body, and being released from your brain in

849
01:33:27.760 --> 01:34:19.239
your mind slowly but surely, the muscles sell lex relax

850
01:34:24.199 --> 01:35:14.399
rex so very deeply, rex so deeply, and the feelings,

851
01:35:17.039 --> 01:35:41.920
the pleasant feelings in your arms and shoulders, deepening each

852
01:35:42.319 --> 01:36:21.720
part of your body further and deeper and deeper, noticing

853
01:36:23.640 --> 01:36:50.479
the feelings in the back of your neck, Feelings in

854
01:36:50.520 --> 01:37:40.039
your wrists, muscles, in front of your body, I all say,

855
01:37:49.840 --> 01:38:29.119
feeling peaceful, deeply, there's a sense of peace spreads through

856
01:38:30.640 --> 01:38:31.840
your fairy core.

857
01:39:02.720 --> 01:39:22.279
Even when you focus on your mind, the mind becomes

858
01:39:29.640 --> 01:40:53.079
beve and slower, even deeper, relaxing, so very slow, his stomach.

859
01:41:06.600 --> 01:41:49.640
Peaceful in your stomach, you're back. Notice Notice how relaxed

860
01:41:53.960 --> 01:42:32.039
you'd never feel in the hole of your back. In

861
01:42:32.399 --> 01:42:41.520
spy from your brain all the way down the middle

862
01:42:41.520 --> 01:43:01.399
of your back, sending and receiving millions of messages every day,

863
01:43:04.399 --> 01:44:25.520
deep comfort, increasing deeply relaxed unslegs, spreading those signals down

864
01:44:25.680 --> 01:44:34.600
a spine or cord into air. Every part of your body,

865
01:44:49.279 --> 01:45:37.560
your shins and your calf muscles were elbows. Feelings of

866
01:45:37.760 --> 01:45:54.840
peace and tranquility spreading through your body, tips of your toes,

867
01:45:59.239 --> 01:46:10.760
to your eyes, your fingers, all the way till you'll

868
01:46:10.840 --> 01:46:11.439
lower back.

869
01:46:13.479 --> 01:46:13.880
Mhm.

870
01:46:23.319 --> 01:46:56.079
Letting go reatinker peace.

871
01:46:59.319 --> 01:46:59.880
Mm hmm.

872
01:47:11.520 --> 01:47:41.560
Drifting mind just wandering away, happy to let go, let

873
01:47:42.239 --> 01:48:47.520
go completely, let go, so tranquil, the whole body enjoying

874
01:48:47.720 --> 01:51:09.800
a sense listening God he for more peece joy the space,

875
01:51:12.199 --> 01:52:42.399
this space of peace and safety. So very relaxed, yea,

876
01:53:23.800 --> 01:53:48.479
letting go. Maybe we can just focus on the different

877
01:53:48.880 --> 01:54:23.680
parts of your body, just to notice a foolhead in

878
01:54:23.920 --> 01:55:25.439
your eyes. It too so loose, noticing in the sense

879
01:55:25.520 --> 01:56:57.199
of complete freedom, absolute freedom, PRIs day pre day peace,

880
01:56:59.520 --> 01:58:44.720
and it's peace to breeze such easier loose you may

881
01:58:45.119 --> 01:59:49.319
have you may not have noticed your mind drifting peaceful mony,

882
01:59:49.439 --> 02:00:09.640
even more deeply in the direction of total bliss for pace,

883
02:00:13.840 --> 02:02:17.640
bliss for pace, terrefting, total pace. Come so calm, letting go,

884
02:02:42.560 --> 02:03:53.479
peace with mind rexed forty so relaxed, so relaxed. Your

885
02:03:53.680 --> 02:04:26.600
body feels almost invisible, so very relaxed. I'm peaceful, so

886
02:04:34.399 --> 02:05:37.119
peace relax liqua. And you could start to notice that

887
02:05:38.119 --> 02:05:48.920
you are feeling more relaxed, even though I've not purposely

888
02:05:50.359 --> 02:05:59.279
focused your mind upon that sense of physical comfort that

889
02:05:59.479 --> 02:06:06.079
is grown in within you throughout your body, and your

890
02:06:06.199 --> 02:06:16.760
mind starts to slow down. And that could be almost

891
02:06:16.960 --> 02:06:26.479
in recognition of I guess my speech not being particularly fast,

892
02:06:33.039 --> 02:06:43.439
and things just generally feel calmer. Just by listening to

893
02:06:43.600 --> 02:06:52.159
my voice, you give yourself an opportunity to take a

894
02:06:52.319 --> 02:06:59.079
break from the day, take a break from your life

895
02:07:00.279 --> 02:07:08.720
as it is, and to give yourself a rest, giving

896
02:07:08.760 --> 02:07:16.239
yourself permission to take some time off and to allow

897
02:07:16.439 --> 02:07:22.560
your body to relax and allow your mind to slow down,

898
02:07:26.640 --> 02:07:34.319
which in turn releases the tension and he stresses that

899
02:07:34.520 --> 02:07:44.159
you had in your body. It's almost as if the

900
02:07:44.319 --> 02:07:49.279
parts of your body just open up, allowing the negativity

901
02:07:49.600 --> 02:08:01.479
out and at the same time replacing that negativity with

902
02:08:02.159 --> 02:08:11.760
positive heathing energy, which then fills your body up and

903
02:08:11.920 --> 02:08:24.039
your mind to also starts to appreciate those feelings of

904
02:08:25.319 --> 02:08:44.800
increasing confidence, an almost uplifting feeling, positive healing, an energy

905
02:08:45.159 --> 02:08:55.720
that spreads through your body like a wave of comfort,

906
02:09:00.560 --> 02:09:10.840
and all this comes, and just allowing yourself a few minutes,

907
02:09:12.680 --> 02:09:15.680
maybe half an hour, however long you want it to be,

908
02:09:17.199 --> 02:09:29.079
to just rest and allow your mind and your body

909
02:09:31.359 --> 02:09:48.119
to almost reset itself to the settings of comfort and relaxation, calmness,

910
02:09:52.399 --> 02:10:01.760
which allows more room for feelings of pleasure and happiness

911
02:10:05.800 --> 02:10:14.600
to move around your body and into your mind, almost

912
02:10:15.399 --> 02:10:20.000
as if your mind and your body are sinking together,

913
02:10:24.279 --> 02:10:33.960
almost mirroring each other with that growing positivity and calmness,

914
02:10:39.039 --> 02:10:46.239
and it feels nice. It really does feel nice to

915
02:10:46.439 --> 02:10:52.119
know that you are the one that has allowed yourself

916
02:10:55.600 --> 02:11:07.800
to feel more comfort and to experience more of this

917
02:11:09.600 --> 02:11:24.800
deep relaxation spreading throughout your body. And as I focus

918
02:11:26.359 --> 02:11:32.119
on each part of your body, you can notice that

919
02:11:32.319 --> 02:11:46.840
that part becomes even more relaxed just by focusing on it.

920
02:11:49.399 --> 02:11:59.039
It becomes even more calm and comfortable, just by focusing.

921
02:12:03.079 --> 02:12:08.840
And as I move down your body, starting at your head,

922
02:12:11.560 --> 02:12:18.239
the parts that you've already focused on will continue to

923
02:12:18.439 --> 02:12:26.079
relax deeply and those parts that we've not yet focused

924
02:12:26.159 --> 02:12:39.479
on or just automatically release any remain intention in anticipation

925
02:12:39.880 --> 02:12:52.920
of even more comfort about to come. Now, I'm going

926
02:12:52.960 --> 02:12:59.800
to start by focusing on your forehead, just being aware

927
02:13:00.560 --> 02:13:10.640
the feelings of your forehead and any background sounds. But

928
02:13:10.840 --> 02:13:15.920
mister Herbert, the pigeon can just allow you to feel

929
02:13:16.079 --> 02:13:26.039
even more relaxed. Just means you're in the moment. This

930
02:13:26.239 --> 02:13:31.359
isn't this isn't a sterile environment. This is the world.

931
02:13:34.800 --> 02:13:40.840
I live in the countryside, so there's lots of nature

932
02:13:41.359 --> 02:13:51.840
sounds around. So as you focus on your forehead, just

933
02:13:52.119 --> 02:13:59.840
notice how it becomes even more relaxed as you focus,

934
02:14:00.039 --> 02:14:06.680
yes only on my voice and that part of your body.

935
02:14:11.880 --> 02:14:20.159
Moving down to your eyes, focusing on your eyes, noticing

936
02:14:22.640 --> 02:14:32.359
how your eyelids feel so heavy yet so light at

937
02:14:32.399 --> 02:14:38.840
the same time, and all the muscles around your eyes

938
02:14:39.079 --> 02:14:53.520
relaxing completely. Moving your focus down to your mouth, your lips,

939
02:14:54.000 --> 02:15:00.920
your tongue, your teeth, and your gumbs, whole of your

940
02:15:01.039 --> 02:15:16.439
mouth relaxing, calm and lease. As you focus now on

941
02:15:16.640 --> 02:15:23.560
your jaw, not just the parts of your jaw near

942
02:15:23.640 --> 02:15:28.039
your mouth and your chin, but all the way up

943
02:15:28.800 --> 02:15:34.840
the size of your face to your ears, the hole

944
02:15:35.560 --> 02:16:02.560
of your jaw feeding more relaxed and calm. Focusing on

945
02:16:02.760 --> 02:16:08.119
your neck, the front of your neck and your throat

946
02:16:10.359 --> 02:16:21.119
relaxing and loose and calm. The side of your neck,

947
02:16:23.159 --> 02:16:30.119
the right and left side of your neck, relax and

948
02:16:31.640 --> 02:16:45.280
loose and calm. And now the back of your neck,

949
02:16:48.600 --> 02:16:58.600
focusing on the back of your neck, letting go of

950
02:16:58.799 --> 02:17:05.680
any tension that may have been there before, and enjoying

951
02:17:06.040 --> 02:17:18.959
that sense of increasing comfort and release that you can

952
02:17:19.120 --> 02:17:30.200
experience in the back of your neck. Moving down your

953
02:17:30.360 --> 02:17:37.680
back and moving either side of your spine right from

954
02:17:37.719 --> 02:17:43.079
the top of your back all the way down to

955
02:17:43.200 --> 02:17:55.440
the bottom of your back, down to your lower back.

956
02:18:00.520 --> 02:18:07.559
And as you move up and down your spine, you

957
02:18:07.639 --> 02:18:14.799
can feel the muscles either side of your spine relaxing

958
02:18:15.479 --> 02:18:28.879
even more. And as those muscles relax, that sense of

959
02:18:29.120 --> 02:18:39.799
comfort starts to spread outwards from your spine into both

960
02:18:40.000 --> 02:18:47.559
sides of your back, the top of your back, the middle,

961
02:18:47.719 --> 02:18:56.159
and your lower back. And as you scan gently and

962
02:18:56.760 --> 02:19:03.719
slowly up and down your back, there's the muscles in

963
02:19:03.840 --> 02:19:13.159
the top of your back relax and become looser. The

964
02:19:13.280 --> 02:19:19.239
muscles in the middle of your back also seem to

965
02:19:19.559 --> 02:19:28.719
just almost divide from each other, separating and almost melting.

966
02:19:34.520 --> 02:19:40.479
And in your lower back there seems to be an

967
02:19:40.520 --> 02:19:54.719
extra special feeling of comfort. The spreads into your hips,

968
02:19:57.040 --> 02:20:04.760
so down your lower back, get into your hips, into

969
02:20:04.799 --> 02:20:11.600
the area where your cocksix are, and into your buttocks,

970
02:20:13.760 --> 02:20:20.399
and all these muscles that spread from your lower back

971
02:20:22.840 --> 02:20:35.120
into your hip area start to melt, start to really

972
02:20:36.280 --> 02:20:46.959
let go. I don't even know where about. To focus

973
02:20:47.120 --> 02:20:54.159
on your shoulders. Your back and your spine will continue

974
02:20:56.280 --> 02:21:14.760
to let go, continue to relax so calmly. And as

975
02:21:14.840 --> 02:21:20.079
you focus on your shoulders, you may notice that they're

976
02:21:20.360 --> 02:21:51.319
already feeling really loose. They're already feeding calm and feeling

977
02:21:55.520 --> 02:22:03.799
those muscles the move from your neck into your shoulders

978
02:22:10.399 --> 02:22:39.799
feel so soft and gentle, so smooth and calm, and

979
02:22:39.959 --> 02:22:52.840
the feeling in your shoulders seens to spread deep into

980
02:22:52.920 --> 02:23:03.319
your shoulders, that sense of relaxation, not just traveling deeply

981
02:23:03.760 --> 02:23:20.719
into your muscles, but also relaxing the bones and moving

982
02:23:20.799 --> 02:23:29.600
all away to underneath your arms, relaxing that whole area

983
02:23:29.799 --> 02:23:39.639
between the tops of your shoulders and underneath your arms healing.

984
02:23:44.959 --> 02:23:58.040
You feel so relaxed and comfortable in your shoulders, which

985
02:23:58.280 --> 02:24:20.159
sends that deep healing message into your arms. And you

986
02:24:20.319 --> 02:24:26.000
may feel almost as if your arms are not even there,

987
02:24:27.520 --> 02:24:49.440
because they're so relaxed, so deeply relaxed, so so calm,

988
02:25:04.520 --> 02:25:26.399
so loose, not feeling spreading all the way down your arms,

989
02:25:29.159 --> 02:25:55.120
two elbows, including your elbows, the comforts spreads or away

990
02:25:57.840 --> 02:26:17.319
into wrists a forearments aderists so heavy, yet at the

991
02:26:17.680 --> 02:27:05.040
same time so light and gentle. Focusing now on your hands,

992
02:27:26.719 --> 02:27:58.319
my hands, so peaceful in your hands. This is sense

993
02:28:02.040 --> 02:28:28.040
real peace. It just seems to feel so familiar when

994
02:28:28.120 --> 02:29:36.680
your hands relax deeply feels your fingers, you things sad

995
02:29:36.920 --> 02:30:39.319
les with a finger tips, moving your attention to the

996
02:30:39.479 --> 02:31:07.959
front of your body, so comfortable, move on your focus

997
02:31:09.920 --> 02:32:56.840
your legs, love muscles, in your thighs, your knees so relaxed,

998
02:33:24.159 --> 02:35:35.120
a carved muscles and just shins copusy four feathing your

999
02:35:35.319 --> 02:36:33.479
feet so peaceful, so calm, so peaceful, sircom so peaceful,

1000
02:36:37.200 --> 02:37:15.879
sycom so peace for rain, peace fall, so calm, allowing

1001
02:37:16.000 --> 02:37:23.120
that deep relaxation to spread your chest, in your stomach,

1002
02:37:26.920 --> 02:37:54.639
so letting go of everything. So I'm gonna start counting

1003
02:37:54.760 --> 02:38:06.479
down now from twenty down to one. You can imagine

1004
02:38:06.520 --> 02:38:10.200
in a way it's like just walking down some steps

1005
02:38:12.159 --> 02:38:16.520
and each step or twenty steps, and each step represents

1006
02:38:17.799 --> 02:38:30.680
a level of comfort. Each step represents a deepening of

1007
02:38:30.920 --> 02:38:41.639
that comfort, and the furvies you walk down those steps

1008
02:38:41.799 --> 02:38:54.040
that are deeper and more relaxed you feel. So starting

1009
02:38:54.200 --> 02:43:26.959
with number twenty twenty, nineteen, eighteen, seventeen, sixteen eight fourteen

1010
02:44:26.399 --> 02:49:52.559
four two two well five eight nine hey.

1011
02:50:52.079 --> 02:53:48.719
Seven four.

1012
02:53:45.000 --> 02:59:38.399
Five four four cho one And now as you focus

1013
02:59:38.559 --> 02:59:52.200
on your eyes, We're gonna count down from ten touts one.

1014
02:59:58.600 --> 03:00:07.600
Focus in just on your eyes, your eyelids, the muscles

1015
03:00:07.799 --> 03:00:16.719
around your eyes, your eye walls themselves, our whole area

1016
03:00:19.680 --> 03:00:33.639
that makes up your eye. And as we count down

1017
03:00:33.840 --> 03:00:42.200
from ten down to one, whilst focus in on your eyes.

1018
03:00:48.520 --> 03:00:59.440
You'll become twice is relaxed with each number counting down

1019
03:01:03.559 --> 03:01:10.520
that you may find the all you want to do

1020
03:01:11.040 --> 03:01:19.959
is just drift off to sleep. And if that's what

1021
03:01:20.280 --> 03:01:32.760
you want, then just allow yourself to do that. Now,

1022
03:01:35.719 --> 03:01:42.120
focusing on your eyes, I'm going to begin counting down

1023
03:01:43.639 --> 03:03:54.200
from ten down to one right now, ten nine eight seven,

1024
03:04:53.239 --> 03:11:12.520
say five four three two one. So counting down from

1025
03:11:12.639 --> 03:11:30.440
ten to one ten nine eight seven six five four

1026
03:11:33.399 --> 03:11:48.120
three two one. And maybe that was a bit too

1027
03:11:48.319 --> 03:11:52.360
quick in order to relax. Maybe it's a bit too

1028
03:11:52.639 --> 03:11:58.680
fast for you to notice the calming of your body,

1029
03:12:01.879 --> 03:12:06.440
maybe even a little bit of pressure there, Like you're

1030
03:12:06.520 --> 03:12:09.239
counting down from ten to one. Would you expect me

1031
03:12:09.399 --> 03:12:14.239
to do? Man, expect me to stick old floppy just

1032
03:12:14.319 --> 03:12:23.680
because you're counting down. We could try it again, but

1033
03:12:23.840 --> 03:12:29.719
this time I go this slower. This time, as you

1034
03:12:29.959 --> 03:12:35.200
focus on the whole of your body before we focus

1035
03:12:35.319 --> 03:12:44.000
on your legs. Just notice how your body does start

1036
03:12:45.799 --> 03:12:57.200
to feel more relaxed with every number that I count

1037
03:12:57.280 --> 03:14:30.319
down ten nine eight seven six five four three two one.

1038
03:14:41.639 --> 03:14:47.360
And just notice how how you feel generally, how your

1039
03:14:47.399 --> 03:15:02.239
body feels. It's not necessarily even about counting down from

1040
03:15:02.360 --> 03:15:10.000
ten to one. It's that space that you have, that

1041
03:15:12.600 --> 03:15:33.520
space between being active physically or mentally to just sitting

1042
03:15:33.760 --> 03:15:38.319
or lying down and just being there, not doing anything,

1043
03:15:38.520 --> 03:15:45.159
not saying anything, or needing to think about anything. So

1044
03:15:45.840 --> 03:15:48.840
that opens up a space, you know, a bit of

1045
03:15:48.920 --> 03:15:59.879
a space, a gap. And the more I count down

1046
03:16:00.040 --> 03:16:07.319
and ten to one, the bigger that gap becomes. So

1047
03:16:07.479 --> 03:16:19.879
there's that gap of calmness, of comfort, relaxation. It's a

1048
03:16:20.000 --> 03:16:34.040
nice feeling, and it moves those stresses or discomforts physically

1049
03:16:34.239 --> 03:16:53.239
or emotionally, moves them away. Allows you to just slow down,

1050
03:16:56.879 --> 03:16:59.719
someone to count again from ten down to one, and

1051
03:17:00.079 --> 03:17:09.959
notice that gap widening, the gap, And as it widens,

1052
03:17:10.000 --> 03:17:16.040
it's almost like the stress and attention falls into the

1053
03:17:16.159 --> 03:18:37.280
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four,

1054
03:18:55.639 --> 03:20:02.079
three two one. How did your body feel? Now? Can

1055
03:20:02.159 --> 03:20:18.200
you notice that you feeling calmer, the feeling more relaxed.

1056
03:20:40.639 --> 03:20:45.000
As we now focus on your legs, just your legs,

1057
03:21:01.000 --> 03:21:05.840
We're just going to start with focusing on your thighs.

1058
03:21:20.680 --> 03:21:24.639
Of course, it's not the most exciting thing to be

1059
03:21:24.760 --> 03:21:31.959
doing because I'm sure like most of your body is

1060
03:21:32.079 --> 03:21:44.200
not a lot going on right now, Just focusing on

1061
03:21:44.360 --> 03:21:49.719
the whole of your thighs, the tops of your thighs,

1062
03:21:50.520 --> 03:21:55.879
the sides of your thighs, the bottoms of your thighs,

1063
03:21:57.360 --> 03:22:02.840
your outer thighs, and your inner thighs. Basically the whole

1064
03:22:02.920 --> 03:22:10.399
of your thigh that leads into your hip and it

1065
03:22:10.520 --> 03:22:21.239
goes down to your knee joints. Now, this is a

1066
03:22:21.319 --> 03:22:29.719
big area. It's a very heavy area. It's very strong.

1067
03:22:30.959 --> 03:22:35.959
Probably the strongest muscles in your body are in your thighs.

1068
03:22:46.159 --> 03:22:53.840
But I don't think we perhaps give enough attention to

1069
03:22:54.079 --> 03:23:07.799
our thighs. Perhaps we don't acknowledge how important our thighs

1070
03:23:08.040 --> 03:23:28.120
are to our lives, how much they actually do for us,

1071
03:23:32.000 --> 03:23:42.040
all for our lives. And it may seem to sound

1072
03:23:42.120 --> 03:23:47.760
really weird, but I think that all of our body parts,

1073
03:23:50.680 --> 03:23:58.959
especially our thighs, need some TLC, a bit of love shown,

1074
03:24:00.120 --> 03:24:18.159
bit of acknowledgement. I thank you gratitude for what our

1075
03:24:18.319 --> 03:24:27.639
thighs do for us. And I know this may sound

1076
03:24:27.719 --> 03:24:34.079
a bit strange. Maybe you think, why am I, Surely

1077
03:24:34.120 --> 03:24:36.959
I should be out in the garden hugging a tree

1078
03:24:37.120 --> 03:24:45.239
or something. Well, it's hard to set a microphone up

1079
03:24:45.319 --> 03:24:48.639
on a tree. That's why I'm doing this indoors. Otherwise

1080
03:24:48.680 --> 03:24:52.280
I would be outside hugging a tree. I can't see

1081
03:24:52.280 --> 03:25:00.920
the television from the tree. If you move down to

1082
03:25:01.000 --> 03:25:10.879
your knees gaining such an important part, and I think

1083
03:25:10.959 --> 03:25:17.879
we don't necessarily I'll speak for myself here, I don't

1084
03:25:17.959 --> 03:25:24.399
necessarily appreciate all that my knees do for me until

1085
03:25:25.959 --> 03:25:29.399
I have a problem with my knee. It's occasionally, if

1086
03:25:29.440 --> 03:25:34.479
I ever, maybe i'll bash it, or it's aching for

1087
03:25:34.600 --> 03:25:41.360
some reason. It's then that I realize how much it does.

1088
03:25:43.000 --> 03:25:46.239
You know, the benefit of being able to use my

1089
03:25:46.479 --> 03:25:56.159
legs without any kind of physical discomfort is a beautiful

1090
03:25:56.239 --> 03:26:05.440
thing that's possibly not appreciated until it's temporarily removed. You

1091
03:26:05.559 --> 03:26:12.399
know that's comfort. But as you focus on your knees,

1092
03:26:14.559 --> 03:26:20.239
regardless of how your knees feel, you can have that

1093
03:26:20.479 --> 03:26:26.639
sense of gratitude and love to your knees for all

1094
03:26:26.799 --> 03:26:39.000
that they do for you. And you can still have

1095
03:26:39.159 --> 03:26:43.319
that attention on your thighs and maybe notice how your

1096
03:26:43.399 --> 03:26:55.280
thighs feel. Maybe you've noticed that they are relaxing more

1097
03:26:57.079 --> 03:27:08.680
deeply as you focus now on the bottoms of your legs,

1098
03:27:09.159 --> 03:27:14.520
your shins, and your calf muscles and the bones between

1099
03:27:14.760 --> 03:27:21.559
your knees and your feet, incorporating of course, your ankles

1100
03:27:23.879 --> 03:27:34.120
so important. You know, anyone that's had even the slightest

1101
03:27:34.559 --> 03:27:40.559
sprain of an ankle knows how how much we take

1102
03:27:41.920 --> 03:27:50.719
our ankles for granted. And it's kind of strange in

1103
03:27:50.799 --> 03:27:56.000
a way when you think that. You know, logically, our

1104
03:27:56.040 --> 03:27:59.520
wrists are a lot thinner than the rest of our arms,

1105
03:28:00.639 --> 03:28:04.200
which is okay, it doesn't can't see any problem with

1106
03:28:04.280 --> 03:28:09.680
that because we're just picking stuff up. But our ankles

1107
03:28:11.520 --> 03:28:21.440
so much thinner than the rest of our legs, and

1108
03:28:21.559 --> 03:28:26.079
from a physics perspective or logical even it doesn't really

1109
03:28:26.159 --> 03:28:33.399
make sense that all this weight would ultimately be resting

1110
03:28:34.440 --> 03:28:44.440
on your ankles then leading to your feet that thin area,

1111
03:28:45.920 --> 03:28:55.520
thin bone. Yeah, it does so much great work. Supports us,

1112
03:28:55.600 --> 03:29:05.600
supports our body for a lifetime, helps us to balance,

1113
03:29:07.840 --> 03:29:14.280
It helps you to get her around and be mobile.

1114
03:29:20.600 --> 03:29:28.399
And there's the calf muscles. Of course, when I was younger,

1115
03:29:28.760 --> 03:29:31.879
I couldn't see the point in calf muscles. It didn't

1116
03:29:31.879 --> 03:29:37.200
seem to do anything. Okay, if I walked around on tiptoes,

1117
03:29:38.000 --> 03:29:41.840
then my calf muscles get some work, But of course

1118
03:29:41.920 --> 03:29:46.040
that's not true. The calf muscles are being used whenever

1119
03:29:46.159 --> 03:29:58.040
we use our legs and your shins there to protect

1120
03:30:00.079 --> 03:30:08.680
your lower legs, shaped in a way almost as a

1121
03:30:08.760 --> 03:30:21.040
protector for the bone, leading of course to your ankles

1122
03:30:24.440 --> 03:30:31.000
and your feet. But we're not going to focus on

1123
03:30:31.120 --> 03:30:33.159
your feet. We're just going to focus on the legs.

1124
03:30:35.280 --> 03:30:40.040
I realize that now that I've mentioned your feet, it'll

1125
03:30:40.040 --> 03:30:44.920
probably focusing on them anyway. For maybe I should focus

1126
03:30:45.040 --> 03:30:50.879
on your feet a little bit. You can have them

1127
03:30:50.920 --> 03:30:56.440
in your awareness the same as you have your thighs

1128
03:30:56.760 --> 03:31:01.040
in your awareness. Even though we haven't been focus on

1129
03:31:01.200 --> 03:31:05.760
your thighs for a few minutes, let be focus in

1130
03:31:05.879 --> 03:31:22.440
on your ankles. There's still that sensation of comfort in

1131
03:31:22.600 --> 03:31:34.440
your thighs, and there's that movement of energy because the

1132
03:31:34.559 --> 03:31:42.159
thighs hold lots of different sensations. Of course, there's the muscles,

1133
03:31:42.760 --> 03:31:46.799
the big straw muscles that we have in our thighs,

1134
03:31:55.559 --> 03:32:01.280
but the skin on the outside of the thigh, as

1135
03:32:01.360 --> 03:32:05.879
in the outside of all of our body, can be

1136
03:32:06.120 --> 03:32:23.799
very sensitive, sensitive to the touch, sensitive to temperature, and

1137
03:32:24.000 --> 03:32:32.360
inside your thighs the bones, there's the muscle, there's the blood, vessels,

1138
03:32:32.520 --> 03:32:38.360
the ar trees, all this stuff that's inside your thighs.

1139
03:32:42.639 --> 03:32:45.840
And I guess sometimes it'd be nice if you could

1140
03:32:45.840 --> 03:32:51.200
actually put your fingers inside your thighs and a message,

1141
03:32:53.600 --> 03:32:57.120
so you can message on the outside, of course, but

1142
03:32:57.200 --> 03:33:00.319
to be able to get deep into the muscles and

1143
03:33:00.440 --> 03:33:05.559
to be able to just massage inside your thighs, message

1144
03:33:05.600 --> 03:33:13.639
in the bones of your leg massage in or the

1145
03:33:13.799 --> 03:33:24.399
veins and just gently healing your thighs, and you could

1146
03:33:24.520 --> 03:33:31.399
move down message and inside your knees, just message in

1147
03:33:31.520 --> 03:33:38.879
those bones, but with healing fingertips, spreading that healing energy

1148
03:33:39.680 --> 03:33:49.360
deep into the joints of your knees. Of course, there's

1149
03:33:49.440 --> 03:33:53.319
the back of your your knee, you know, the inside

1150
03:33:53.520 --> 03:33:59.639
crease where your knee is. It's a really sensitive area.

1151
03:34:01.680 --> 03:34:06.000
Very it feels very nice when you stroke it. That

1152
03:34:06.159 --> 03:34:09.879
might be because it's an area that's not really touched

1153
03:34:10.079 --> 03:34:16.639
very often. It's almost like a hidden part, that crease

1154
03:34:18.760 --> 03:34:23.200
in your legs. It's almost it's like a part that

1155
03:34:25.040 --> 03:34:36.280
has a sensitivity, which is a little bit different. Of course,

1156
03:34:36.319 --> 03:34:46.840
it's protected by your legs, so you can imagine putting

1157
03:34:47.719 --> 03:34:57.319
your fingers into that crease in your legs that fold

1158
03:34:57.520 --> 03:35:01.600
in between your legs. You can just message with your fingertips,

1159
03:35:02.959 --> 03:35:09.600
letting your fingertips going inside, massage in the muscle tissue

1160
03:35:14.200 --> 03:35:20.360
you can cause, field the bones of your knees, healing

1161
03:35:20.600 --> 03:35:33.319
through your fingertips, and then as you go down to

1162
03:35:33.399 --> 03:35:36.200
your calf muscles. Now that's the part I'd like to

1163
03:35:36.239 --> 03:35:41.680
be able to really put my fingertips deep inside my

1164
03:35:41.879 --> 03:35:50.559
calf muscles, massage in every single tissue of that muscle,

1165
03:35:52.159 --> 03:36:02.079
healing every part. And then doing the same for my shins,

1166
03:36:05.280 --> 03:36:12.159
massage in and gently stroking the bones, gently stroking them,

1167
03:36:13.040 --> 03:36:17.200
healing in a loving way, because they deserve to be

1168
03:36:17.360 --> 03:36:24.600
treated as the precious bones that they are, because our

1169
03:36:24.680 --> 03:36:28.239
legs are so precious as in all the other parts

1170
03:36:28.319 --> 03:36:35.959
of our body, and more precious than any jure on

1171
03:36:36.079 --> 03:36:52.399
the planet. When you start to think about your legs

1172
03:36:52.559 --> 03:37:03.680
in this way, it can change your perspective. It might

1173
03:37:03.879 --> 03:37:10.440
sound a bit a bit silly to start with the

1174
03:37:10.639 --> 03:37:18.799
idea of having love for your legs, showing appreciation for

1175
03:37:18.920 --> 03:37:24.959
your thighs, wanting to be able to put your hands

1176
03:37:25.920 --> 03:37:32.799
in your thighs and massage the muscles and the bones,

1177
03:37:34.680 --> 03:37:40.360
and to get your fingers deep in there. Releasing all tension,

1178
03:37:43.239 --> 03:37:51.879
just to show how much you care about your legs,

1179
03:37:52.760 --> 03:37:56.520
how much you care for what your legs do for

1180
03:37:56.680 --> 03:38:10.239
you regularly, your knees, your calves, your ankles, the strength

1181
03:38:10.399 --> 03:38:18.440
of your ankles, considering how thin they are compared to

1182
03:38:18.600 --> 03:38:25.280
the rest of your legs, especially your thighs. Yet they're

1183
03:38:25.440 --> 03:38:37.719
so strong, so flexible, absolutely amazing things. Your ankles are

1184
03:38:41.559 --> 03:38:46.639
truly a gift because of what they do for you,

1185
03:38:52.120 --> 03:38:59.040
supporting all that weight, regardless of how what weight you are,

1186
03:39:00.239 --> 03:39:05.040
even if you only ate stone, there's still a lot

1187
03:39:05.079 --> 03:39:11.760
of weight for these little ankles. Now, I'm a lot

1188
03:39:11.959 --> 03:39:21.920
heavier than each stone double down, yet my ankles support

1189
03:39:22.000 --> 03:39:29.360
my body all the time. Orthough they do give off

1190
03:39:29.399 --> 03:39:34.959
a sigh of relief when I sit down, as fact,

1191
03:39:35.000 --> 03:39:43.879
my whole legs do. My feet feet also go and

1192
03:39:44.000 --> 03:40:11.680
my toes clap. I'm so happy. Your legs really are amazing.

1193
03:40:14.319 --> 03:40:18.559
And I know that talking about your legs is probably

1194
03:40:21.079 --> 03:40:25.760
possibly among the most most boring things you've ever heard

1195
03:40:25.799 --> 03:40:34.200
anyone say. Possibly, but boring or not, everything I said

1196
03:40:34.319 --> 03:40:51.000
is true. Your legs are amazing. Your legs deserve not

1197
03:40:51.360 --> 03:41:09.559
just respect, they deserve to relax. Yeah, deeply, they deserve

1198
03:41:09.799 --> 03:41:14.680
to take some time out of the day to just

1199
03:41:15.079 --> 03:41:51.239
let go completely. Your legs really can relax, and because

1200
03:41:51.319 --> 03:41:55.239
the legs are so such a most you know, very

1201
03:41:55.319 --> 03:42:01.159
important part of your body. When you relax legs, the

1202
03:42:01.319 --> 03:42:12.479
rest of your body also naturally follows in that journey

1203
03:42:12.639 --> 03:42:24.360
of comfort. I can feel it in my hips. My

1204
03:42:24.559 --> 03:42:31.879
hips feel really loose, and also my lwer back as well.

1205
03:42:33.920 --> 03:42:39.639
My lower back really feels it feels stretched, even though

1206
03:42:39.680 --> 03:42:43.319
I'm just sitting in a chair and there's no stretching

1207
03:42:46.000 --> 03:42:49.200
as far as I'm aware that I'm doing. It's almost

1208
03:42:49.200 --> 03:42:53.000
as if the muscles are just relaxed so much that

1209
03:42:53.120 --> 03:43:00.479
there is a natural stretch as the tension has reduced.

1210
03:43:01.639 --> 03:43:02.079
A lot.

1211
03:43:18.440 --> 03:43:21.520
And I'm now going to count down from ten down

1212
03:43:21.600 --> 03:43:32.879
to one, and you can continue to feel wonderfully relaxed.

1213
03:43:36.719 --> 03:44:19.799
Ten nine, eight, seven, six, five, four three two one relax.

1214
03:44:27.719 --> 03:44:31.520
So I'm just going to count down from five down

1215
03:44:31.600 --> 03:44:36.040
to one, and as a countdown, if you just focus

1216
03:44:36.159 --> 03:44:44.079
on the numbers, just the numbers counting down, and notice

1217
03:44:44.959 --> 03:44:52.959
how you feel in this moment as you hear the

1218
03:44:53.079 --> 03:45:01.159
numbers counting down, knowing that those numbers and down represent

1219
03:45:02.159 --> 03:45:11.200
you feeling calmer, not just in your body, but also

1220
03:45:13.479 --> 03:45:20.079
relaxing your mind. I just notice how you feel. There's

1221
03:45:20.239 --> 03:45:25.959
nothing to do, there's nothing to say, there's nothing to

1222
03:45:26.120 --> 03:46:08.959
think about. Starting with number five four three two one.

1223
03:46:18.600 --> 03:46:31.120
As you notice the gradual letting go the tension in

1224
03:46:31.200 --> 03:46:38.399
your body, you may also begin to notice and be

1225
03:46:38.559 --> 03:46:47.360
aware of how your mind is starting to slow down.

1226
03:46:49.840 --> 03:46:56.200
This is just a natural thing that happens. It's not

1227
03:46:56.399 --> 03:47:01.319
really a special procedure. It's just it's natural because as

1228
03:47:01.440 --> 03:47:08.719
your body relaxes, your mind also starts to relax. And

1229
03:47:08.840 --> 03:47:12.319
the more your mind relaxes, the more your body relaxes.

1230
03:47:12.440 --> 03:47:22.959
It's just a continuous circle of relaxation. And is that

1231
03:47:24.239 --> 03:47:32.120
calmness that comes from relative quietness. You know, even even

1232
03:47:32.120 --> 03:47:38.680
if there's background sounds either your side or mind, it's

1233
03:47:38.840 --> 03:47:44.719
still going to be quite calm. You know, you haven't

1234
03:47:44.760 --> 03:47:49.680
got the television on, there's no music in the background

1235
03:47:49.799 --> 03:47:52.440
unless you're listening to the recording with music. Of course,

1236
03:47:57.319 --> 03:47:59.479
you're very likely not going to be sitting in a

1237
03:47:59.600 --> 03:48:02.719
room with other people. Of course you might be, but

1238
03:48:04.040 --> 03:48:07.280
generally it's more ideal if you can do this on

1239
03:48:07.399 --> 03:48:18.719
your own, so no distractions, and when you stop thinking

1240
03:48:18.799 --> 03:48:35.959
about stuff. Relaxation automatically rises a sense of comfort, starts

1241
03:48:36.000 --> 03:48:44.760
to grow, and without trying to build it up into

1242
03:48:44.879 --> 03:48:57.000
something fantastical or something magical, this is just a natural process,

1243
03:48:59.319 --> 03:49:08.879
something that it's easy to accomplish. In fact, it's almost

1244
03:49:09.879 --> 03:49:15.680
you know, the sense of relaxing completely happens really when

1245
03:49:16.639 --> 03:49:20.600
you put no effort into it. It's not something that

1246
03:49:20.760 --> 03:49:31.559
you can really force. It's something that happens naturally. And

1247
03:49:31.840 --> 03:49:40.440
part of the process of this recording and others is

1248
03:49:41.159 --> 03:49:51.959
simply two allow you to take advantage of this space

1249
03:49:54.639 --> 03:49:58.879
this time. It's just.

1250
03:50:03.040 --> 03:50:03.360
Let go.

1251
03:50:06.479 --> 03:50:14.680
To just be here, to be in tune with how

1252
03:50:14.760 --> 03:50:28.159
you feel, yet with the intention of wanting to relax

1253
03:50:28.280 --> 03:50:39.639
deeply and maybe even to fall asleep, depending on what

1254
03:50:39.840 --> 03:50:45.959
it is that you wish for yourself in this moment.

1255
03:50:52.959 --> 03:51:02.319
As we know, relaxing is the majority of the process

1256
03:51:02.440 --> 03:51:07.600
of falling asleep. The actual falling asleep part is the

1257
03:51:07.719 --> 03:51:15.520
tiny bit of the end. The deeper relaxed you become,

1258
03:51:19.479 --> 03:51:37.440
the easier you find yourself drifting. You can also if

1259
03:51:37.479 --> 03:51:48.319
you choose stay focused on my voice and really enjoy

1260
03:51:54.280 --> 03:52:17.559
the process of actually relaxing each muscle in your body

1261
03:52:22.639 --> 03:52:51.799
effortlessly and just observing the sensation of letting go completely.

1262
03:52:57.799 --> 03:53:01.840
This time, I'm going to count from sins down to one,

1263
03:53:06.719 --> 03:53:15.840
and you can notice your mind calming down more with

1264
03:53:16.280 --> 03:53:29.959
each number that you hear me say naturally, feeling calm

1265
03:53:30.440 --> 03:56:08.639
and slow and peaceful sex five, four, three, two, one,

1266
03:56:29.760 --> 03:56:39.319
being aware of hell. Your mind to slowed right down,

1267
03:56:42.600 --> 03:57:05.959
sinking deeply into relaxation. And as you focus on your mind,

1268
03:57:06.280 --> 03:57:16.239
you may notice that there are some thoughts still there,

1269
03:57:18.799 --> 03:57:28.360
maybe some stubborn thoughts that for some reason perhaps need

1270
03:57:28.440 --> 03:57:43.639
your attention. That's what you can do is send love

1271
03:57:43.879 --> 03:57:57.520
to those thoughts. Sprinkle those thoughts with love. M all

1272
03:57:57.639 --> 03:58:03.719
petals from a flower, sprinkler over them, petals filled with

1273
03:58:03.879 --> 03:58:11.120
love towards those thoughts, to let those thoughts know that

1274
03:58:13.399 --> 03:58:18.879
you're not abandoned in them. You just need them. You

1275
03:58:19.040 --> 03:58:30.520
require them to just calm down, slow down, quiet down

1276
03:58:34.440 --> 03:58:46.239
for now. So as you focus on those remaining thoughts

1277
03:58:47.479 --> 03:58:51.520
as we count down this time from seven down to one,

1278
03:58:53.079 --> 03:59:00.920
with each number, just imagine sprinkling those flag our pedals

1279
03:59:01.680 --> 03:59:19.799
of love, kindness, gratitude over those thoughts, which will allow

1280
03:59:19.920 --> 03:59:30.360
them to just melt away and relax deeply. With every number,

1281
03:59:36.239 --> 03:59:53.600
those thoughts will become more and more relaxed, starting with

1282
03:59:53.840 --> 04:02:21.000
number seven, six, five, four, three two one. And as

1283
04:02:21.040 --> 04:02:38.239
you now notice how relaxed you're feeling in your body,

1284
04:02:46.600 --> 04:02:59.799
we're going to focus on your hands, because the more

1285
04:03:00.040 --> 04:03:07.000
relaxed your hands are, the more relaxed your body and

1286
04:03:07.280 --> 04:03:27.920
mind are. And there's you focus on your hands and

1287
04:03:28.079 --> 04:03:38.120
your fingers. There's nothing needed to be done. There's no

1288
04:03:38.440 --> 04:03:43.399
clenching of fists or tents in the fingers or anything

1289
04:03:43.559 --> 04:03:57.440
like that. It's just noticing and focusing on your hands,

1290
04:04:04.479 --> 04:04:26.680
noticing how they feel. Because the more relaxed your hands feel,

1291
04:04:30.200 --> 04:04:39.360
the calmer your mind feels, and the more comfort you

1292
04:04:39.600 --> 04:04:43.440
feel throughout your body.

1293
04:04:48.639 --> 04:04:49.520
And you.

1294
04:04:52.159 --> 04:05:23.479
May have already noticed you mind is starting to dress

1295
04:05:37.239 --> 04:05:52.639
face just on your hands and fingers, allowing them to

1296
04:05:55.120 --> 04:06:06.600
experience a real deepening of that relaxation in your hands

1297
04:06:06.760 --> 04:06:32.760
and fingers, more and more relaxed. With each number from

1298
04:06:32.959 --> 04:06:46.319
eight down to one, you can almost feel that healing

1299
04:06:47.799 --> 04:06:59.639
and relaxing energy spreading into your hands and fingers becoming

1300
04:07:04.120 --> 04:07:20.959
year more relaxing with each number you hear going down

1301
04:07:23.120 --> 04:07:46.360
eight down to one, drifting drifting again, starting with number

1302
04:07:53.440 --> 04:11:43.000
eighth seven, six, five, four three two. Just being here now,

1303
04:11:46.680 --> 04:11:52.760
nothing to think about, nothing to do, nothing to say,

1304
04:11:56.920 --> 04:12:08.000
and everything just feels calmer. And this is your natural

1305
04:12:08.200 --> 04:12:16.040
state of being. This is how you just normally feel

1306
04:12:16.879 --> 04:12:24.760
when you take away all that other stuff that we add,

1307
04:12:26.479 --> 04:12:38.120
you know, things like stress and worrying and overthinking and anxiety, tension,

1308
04:12:42.399 --> 04:12:49.319
just generally thinking about stuff. You take that away, which

1309
04:12:49.399 --> 04:12:58.600
is what we do. What we do now you're left

1310
04:12:58.719 --> 04:13:09.639
with a real sense of peacefulness which comes to you

1311
04:13:09.879 --> 04:13:23.840
very quickly, because ultimately it's just a feeling, a feeling

1312
04:13:24.879 --> 04:13:32.040
of comfort. It's almost as if you've gone inside yourself

1313
04:13:32.120 --> 04:13:43.760
and you've found a special place where everything is peaceful,

1314
04:13:46.719 --> 04:13:52.079
a place where you can feel relaxed and your natural

1315
04:13:54.239 --> 04:14:05.520
sense of comfort, a place where you be you, where

1316
04:14:05.600 --> 04:14:12.680
you can accept yourself for who you are, a place

1317
04:14:12.799 --> 04:14:22.959
where you're not trying to please anybody else ever, a

1318
04:14:23.079 --> 04:14:31.639
place where you can actually not just love yourself, but

1319
04:14:33.120 --> 04:14:40.360
in some ways more importantly, you can like yourself appreciate

1320
04:14:41.920 --> 04:14:57.000
who you are. That sense of gratitude is in the

1321
04:14:57.200 --> 04:15:08.159
air all around you. That's also a place where you

1322
04:15:10.520 --> 04:15:18.479
can actually feel the healing energy soaking into your body.

1323
04:15:25.120 --> 04:15:36.520
Heathing energy soaking into your body, and that healing energy

1324
04:15:36.879 --> 04:15:47.159
spreads through your veins, traveling to each and every single

1325
04:15:47.600 --> 04:15:58.719
part of your body, and you start to realize that actually,

1326
04:15:59.520 --> 04:16:05.639
that healing energy, it's not just entered into your brain,

1327
04:16:08.440 --> 04:16:17.959
it's become part of your brain, and that spinal fluid

1328
04:16:20.600 --> 04:16:31.360
is now mixed with healing energy, not just allowing you

1329
04:16:31.680 --> 04:16:39.680
to feel so much more relaxed and healthy in this moment,

1330
04:16:44.159 --> 04:16:53.600
but also you start to realize that actually, what's happening

1331
04:16:53.799 --> 04:17:02.360
now with that healing, relaxing energy spreading through your body

1332
04:17:04.399 --> 04:17:15.079
is actually changing your life. It's actually changing the way

1333
04:17:15.200 --> 04:17:21.799
you're going to feel not just now, but tomorrow and

1334
04:17:21.920 --> 04:17:30.840
the next day. As your health improves, not just your

1335
04:17:30.920 --> 04:17:38.719
physical health, but your mental health. Things that used to

1336
04:17:38.879 --> 04:17:44.959
bother you in the past, for some reason, no longer

1337
04:17:46.319 --> 04:17:53.879
have the effect that they used to because something's changed

1338
04:17:55.399 --> 04:18:06.479
deep within you. Maybe things that used to cause you

1339
04:18:06.760 --> 04:18:19.120
to feel anger no longer have that power to control

1340
04:18:19.200 --> 04:18:24.200
you the way they seem to be able to before.

1341
04:18:27.879 --> 04:18:38.680
As you realize that you're the one who decides what

1342
04:18:39.000 --> 04:18:50.719
affects you, you're the one who decides to feel relaxed

1343
04:18:51.600 --> 04:19:04.360
and calm when you choose to enjoy noticing these natural

1344
04:19:05.399 --> 04:19:18.719
developments of healing, continuing to grow and improve your life

1345
04:19:20.159 --> 04:19:31.959
day by day, including of course your ability to relax

1346
04:19:32.639 --> 04:19:47.079
so much easier and sleeping. It is the most natural

1347
04:19:47.319 --> 04:19:57.840
thing in the world to you, because falling asleep is

1348
04:19:57.959 --> 04:20:06.120
something that you've done so many times in your life,

1349
04:20:09.399 --> 04:20:13.399
and you know that you were born, as we all were,

1350
04:20:14.239 --> 04:20:24.159
with the ability to fall asleep naturally. We were born

1351
04:20:25.520 --> 04:20:35.920
with that ability to just drift off into a deep,

1352
04:20:37.239 --> 04:20:49.000
healing sleep. Even when we're kids, sometimes will fall asleep

1353
04:20:49.079 --> 04:20:53.079
when we don't even want to try to tell us

1354
04:20:53.200 --> 04:20:57.600
stay awake. Maybe it's a birthday in the morning, or

1355
04:20:57.639 --> 04:21:01.840
it's Christmas, or a day or something we look forward to.

1356
04:21:02.440 --> 04:21:06.520
We don't want to go to sleep. But the more

1357
04:21:07.079 --> 04:21:11.959
we want to stay awake, the more we just start

1358
04:21:12.040 --> 04:21:20.360
to drift. And the more you fight drifting, the more

1359
04:21:20.399 --> 04:21:25.120
you try to stop yourself and drift in asleep, the

1360
04:21:25.319 --> 04:21:37.200
deeper and stronger that drifting becomes. Because we're born not

1361
04:21:37.479 --> 04:21:43.559
just with the need to relax deeply and to naturally

1362
04:21:43.719 --> 04:21:53.879
fall asleep, but it's our birthright, it's part of our DNA,

1363
04:22:00.920 --> 04:22:06.000
and sometimes as we get older in life, perhaps at

1364
04:22:06.200 --> 04:22:19.319
times we have forgotten that relaxing completely is not only

1365
04:22:20.559 --> 04:22:44.040
a wonderfully pleasant experience, it's also really easy. It's very

1366
04:22:44.879 --> 04:22:51.079
very easy to let go, because that's all it is.

1367
04:22:51.280 --> 04:23:06.040
It's just deciding to let go. And when you press

1368
04:23:06.280 --> 04:23:14.399
the play button on my recordings, you have given permission

1369
04:23:16.799 --> 04:23:24.479
for my voice to relax you. When you press that

1370
04:23:24.680 --> 04:23:30.200
play button, you have given me permission for my words

1371
04:23:34.079 --> 04:23:44.479
to affect you in a positive, only a positive way,

1372
04:23:48.440 --> 04:24:12.000
opening up your mind to useful and healing suggestions that

1373
04:24:12.159 --> 04:24:23.319
can have such an amazing effect on how you feel

1374
04:24:24.079 --> 04:24:38.239
right now, as well as those changes that continue long

1375
04:24:38.639 --> 04:24:48.920
after the recording ends, those changes within you that continue

1376
04:24:49.200 --> 04:25:02.399
to flourish and grow, transforming your life in a positive,

1377
04:25:04.239 --> 04:25:13.879
beautiful way, allowing you to move forward in your life

1378
04:25:15.319 --> 04:25:30.120
in the direction that you choose for yourself. And this feeling,

1379
04:25:32.879 --> 04:25:40.959
this feeling that you can experience of safety, comfort, calmness

1380
04:25:48.799 --> 04:26:02.719
just feels so nice, such a healthy place to be,

1381
04:26:10.600 --> 04:26:24.360
and that positivity grows within you each and every day.

1382
04:26:27.479 --> 04:26:37.239
Moving forward, you're going to find that you're more relaxed

1383
04:26:39.600 --> 04:26:51.920
physically and in your mind is more relaxed. And it's

1384
04:26:52.000 --> 04:26:57.559
not that you're thinking slower, it's just that your mind

1385
04:26:57.639 --> 04:27:09.520
will be less clogged up. With unnecessary negativity, because from

1386
04:27:09.639 --> 04:27:19.920
now on, your mind rejects negativity. From now on, you're

1387
04:27:19.959 --> 04:27:30.799
going to start noticing when negativity arises, and you can

1388
04:27:30.959 --> 04:27:44.920
just say stop, stop, and that negativity will turn around

1389
04:27:45.520 --> 04:28:04.920
and leave you alone. Stop and that negativity would disappear.

1390
04:28:13.040 --> 04:28:19.520
And as you notice that you feel way more relaxed

1391
04:28:20.959 --> 04:28:36.319
than you probably expected, you can now congratulate yourself because

1392
04:28:36.520 --> 04:28:42.879
you're the person that has done this. You are the

1393
04:28:43.040 --> 04:28:48.120
one that has opened your mind up to the simple

1394
04:28:48.319 --> 04:28:56.200
facts that you can feel more relaxed in your body

1395
04:28:56.920 --> 04:29:06.200
and in your mind. You've opened your mind up to

1396
04:29:08.559 --> 04:29:15.120
the birthright of being able to just fall asleep easily

1397
04:29:16.159 --> 04:29:30.159
when you choose. And that's a nice feeling. Don't you

1398
04:29:30.280 --> 04:29:41.840
think it feels nice? Doesn't it? To feel calm? All

1399
04:29:41.920 --> 04:29:46.520
that healing energy is spreading through your body and your

1400
04:29:46.639 --> 04:30:04.040
mind to spend time a special place where negativity can

1401
04:30:04.200 --> 04:30:16.920
no longer enter. Negativity is banned. It's bad, it's not

1402
04:30:17.000 --> 04:30:24.040
allowed entry. Doesn't it doesn't. This doesn't deserve to be here,

1403
04:30:24.360 --> 04:30:33.520
It doesn't belong here. Negativity has no place in your life,

1404
04:30:43.520 --> 04:30:52.959
which makes room for more comfort, more heathing, more relaxation,

1405
04:30:57.840 --> 04:31:23.000
more peace. It feels nice. Doesn't it Just let go

1406
04:31:24.959 --> 04:31:44.879
with everything. I'm gonna count down now from twenty down

1407
04:31:44.959 --> 04:31:54.319
to one. You can continue to relax. If you choose,

1408
04:31:54.719 --> 04:32:08.319
you can drift to sleep. With every number you hear

1409
04:32:08.440 --> 04:32:20.000
me say, you can feel twice as relaxed, or if

1410
04:32:20.079 --> 04:34:45.240
you choose, you can feel twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thteen, twelve, eleven, ten, nine, eight, seven, six, five.

1411
04:34:51.799 --> 04:34:52.080
Four.

1412
04:35:25.520 --> 04:35:35.319
This is your time to just take a break, your

1413
04:35:35.479 --> 04:35:46.200
time to relax, to allow your mind to slow down,

1414
04:35:54.880 --> 04:36:08.959
to give yourself permission to take a break from everything.

1415
04:36:13.680 --> 04:36:18.159
And you're the only person that can make that decision.

1416
04:36:21.040 --> 04:36:23.759
You're the only person that can actually tell your mind

1417
04:36:28.560 --> 04:36:52.799
to just relax, to just take some time off so

1418
04:36:52.959 --> 04:36:57.799
that you can focus on your body, getting in touch

1419
04:36:58.119 --> 04:37:15.639
with how you've physically and in the process of this

1420
04:37:16.000 --> 04:37:20.919
body scan where you focus on different parts of your body,

1421
04:37:27.319 --> 04:37:34.759
those parts that you focus on and observe. Even though

1422
04:37:34.919 --> 04:37:43.080
you're not purposely requesting for those parts of your body

1423
04:37:43.279 --> 04:37:51.759
to relax, it's kind of expected. You expect when you

1424
04:37:51.959 --> 04:38:05.040
listen to my voice to feel more relaxed naturally, because

1425
04:38:05.119 --> 04:38:14.880
when you're listening to me, your attention is focused on

1426
04:38:15.119 --> 04:38:26.639
my words, and as my words guide you to focus

1427
04:38:31.040 --> 04:38:45.919
on those parts of your body, your focus increases, which

1428
04:38:46.080 --> 04:39:02.040
actually calms your mind. And when your mind and calms down,

1429
04:39:06.919 --> 04:39:28.959
your body relaxes. And when your body calms down, your

1430
04:39:29.119 --> 04:39:46.000
mind relaxes. And even though we've not really started the

1431
04:39:46.159 --> 04:39:58.799
focus on your body, you can already feel that healing

1432
04:39:59.080 --> 04:40:13.520
energy spreading through your body, pushing out stress and tension,

1433
04:40:17.680 --> 04:40:24.959
healing all the parts of your body, including your skin,

1434
04:40:26.159 --> 04:40:33.040
your bones, your blood, all of your organs inside your body,

1435
04:40:34.479 --> 04:40:41.200
all of the muscles, all of the fat, all of everything,

1436
04:40:43.080 --> 04:40:49.279
every hair on your body is filled with that healing energy.

1437
04:40:57.279 --> 04:41:13.040
And when your brain fills with that healing energy, the

1438
04:41:13.279 --> 04:41:37.639
feeling of comfort and relaxation increases, deeply increases in a

1439
04:41:37.759 --> 04:41:52.680
way that your mind starts to fill, perhaps bit drowsy

1440
04:41:57.959 --> 04:42:08.439
because it's not needed, and it may start to drift

1441
04:42:17.279 --> 04:42:23.919
if that's what's needed. So if you're listening to this

1442
04:42:26.000 --> 04:42:30.240
and what you need is deep relaxation, that's what you'll get.

1443
04:42:32.439 --> 04:42:33.919
If what you need is.

1444
04:42:35.599 --> 04:42:42.560
To fall asleep naturally and easily as your mind drifts,

1445
04:42:45.119 --> 04:42:58.880
that's also what will happen. Because by pressing that play

1446
04:42:59.000 --> 04:43:04.360
button on the podcast and listening to me, you give

1447
04:43:04.680 --> 04:43:17.400
permission for your body and your mind. In fact, you

1448
04:43:17.520 --> 04:43:22.000
give the command to your body and your mind to

1449
04:43:22.200 --> 04:43:34.880
relax deeply and to drift off to sleep if that's

1450
04:43:35.240 --> 04:43:37.119
what you want.

1451
04:43:40.279 --> 04:43:40.720
Or need.

1452
04:43:48.439 --> 04:43:54.080
And as I focus on the different parts of your body,

1453
04:43:59.040 --> 04:44:07.840
you may start to just drift. And then you come

1454
04:44:07.959 --> 04:44:13.200
back again and you hear me talking and I'm focusing

1455
04:44:13.360 --> 04:44:24.200
on a different part of your body, you may find

1456
04:44:24.360 --> 04:44:33.439
yourself drifting. You don't realize you're drifting until you stop

1457
04:44:33.599 --> 04:44:42.680
drifting and you're alert again to my voice focusing on

1458
04:44:42.840 --> 04:44:48.400
a different part of your body starts to relax even deeper,

1459
04:44:52.840 --> 04:45:01.240
because that drifting is basically you already into sleep zone.

1460
04:45:07.759 --> 04:45:12.799
And the more you drift, the longer you drift, and

1461
04:45:12.919 --> 04:45:23.400
the longer you drift, eventually that drifting continues into sleep,

1462
04:45:28.400 --> 04:45:33.279
and that's the last you remember until you wake up

1463
04:45:37.720 --> 04:45:42.840
in your own time when you experience the right amount

1464
04:45:43.000 --> 04:45:49.240
of sleep for you, Because when.

1465
04:45:49.200 --> 04:45:49.560
You do.

1466
04:45:51.400 --> 04:46:02.400
And if you do fall asleep, it's extremely pleasant, so relaxing,

1467
04:46:05.439 --> 04:46:25.639
so deep healing sleep. It feels so nice to relax

1468
04:46:25.959 --> 04:46:35.439
into your own body and mind as you feel that

1469
04:46:36.759 --> 04:46:43.799
healing energy is spreading through you, relaxing us so deeply,

1470
04:46:49.400 --> 04:47:07.360
relaxing use so so deeply. We start to focus on

1471
04:47:07.560 --> 04:47:30.200
your eyes, moving down to your jaw, down to your neck,

1472
04:47:37.720 --> 04:48:26.000
your shoulders, arms, hands, fingers, your chest and stomach, your back,

1473
04:48:32.520 --> 04:49:09.720
your spine, your hips, your legs, your feet, your toes,

1474
04:49:27.159 --> 04:49:40.479
and feeding, feeting, spreading and growing inside your body, feeling

1475
04:49:40.720 --> 04:49:52.279
you up. Now let's focus again on parts of your body,

1476
04:49:57.000 --> 04:50:06.840
focusing this time on your forehead. Now on your mouth,

1477
04:50:08.080 --> 04:50:28.200
your lips, your tongue, the whole of your mouth. Focus

1478
04:50:28.360 --> 04:50:39.639
in on your fingers. Maybe you could move your fingers

1479
04:50:39.680 --> 04:50:44.799
a little bit. You can focus on each one individually,

1480
04:50:51.040 --> 04:50:58.319
both hands, and even though you focus on both of

1481
04:50:58.400 --> 04:51:04.400
your hands out, they almost seem to just melt into one.

1482
04:51:09.720 --> 04:51:13.799
Where is your right hand start and your left hand end,

1483
04:51:17.360 --> 04:51:29.479
almost as if just mixed together. Now focusing on your knees,

1484
04:51:35.400 --> 04:51:58.360
just noticing how your knees fell. Now focusing on your elbows,

1485
04:52:01.119 --> 04:52:13.560
focusing on both of your elbows, just observing the feeling

1486
04:52:16.279 --> 04:52:48.159
of your elbows. Now focusing observing the back of your neck,

1487
04:52:58.159 --> 04:53:35.799
feeding that energy on the back of your neck. Observing

1488
04:53:38.119 --> 04:53:57.479
your ankles, being aware of physical sensations in your ankles,

1489
04:54:57.479 --> 04:55:09.119
not to s now, your toes on both of your feet,

1490
04:55:16.159 --> 04:56:01.680
being aware how you to feel right now, not toe sin,

1491
04:56:11.880 --> 04:56:42.880
how your entire body feels, noticing how your mind feels now,

1492
04:57:00.959 --> 04:57:43.360
letting go, letting go, letting go everything, letting go, letting go,

1493
04:57:51.279 --> 04:58:18.880
letting go everything everything. I'm going to start now, and

1494
04:58:19.119 --> 04:58:20.799
I would like you just, first of all, just to

1495
04:58:21.040 --> 04:58:28.959
see yourself lying down on the message table, lying on

1496
04:58:29.040 --> 04:58:34.040
your front. Your head is supported, your arms are supported,

1497
04:58:38.560 --> 04:58:44.759
and you feel comfortable and breathing. It's really easy, and

1498
04:58:44.959 --> 04:58:51.759
you feel you feel confident in how you look as well.

1499
04:58:51.919 --> 04:58:55.840
So there's none of that issue of body problems or

1500
04:58:56.040 --> 04:59:05.599
shyness because I'm a professional and this is a therapy session,

1501
04:59:06.400 --> 04:59:14.319
so none of that stuff matters whatsoever. This is about you.

1502
04:59:17.200 --> 04:59:22.959
This is about how you feel and how you can

1503
04:59:24.439 --> 04:59:30.040
enjoy that sense of comfort and relaxation that comes from

1504
04:59:31.439 --> 04:59:37.080
letting go and allowing my hands and my fingers to

1505
04:59:37.240 --> 04:59:48.680
relax you by a messageant your body. So I want

1506
04:59:48.680 --> 04:59:53.639
to start off just by placing my hands on the

1507
04:59:53.720 --> 04:59:58.599
back of your head, just gently, just you can feel

1508
04:59:58.759 --> 05:00:07.200
what my hands feel like really on you, so you

1509
05:00:07.319 --> 05:00:09.520
can maybe feel the warmth of my hands on the

1510
05:00:09.599 --> 05:00:15.319
back of your head with my hands to the side

1511
05:00:15.360 --> 05:00:19.240
of your head, not pressing, but just holding them there

1512
05:00:19.400 --> 05:00:25.240
very gently, maybe over your ears, and a little bit

1513
05:00:25.279 --> 05:00:29.880
on your face, just so you can feel my hands

1514
05:00:31.959 --> 05:00:45.000
so you can become accustomed to them. And now put

1515
05:00:45.080 --> 05:00:47.479
my hands on the back of your head again and

1516
05:00:47.680 --> 05:00:54.639
gently let them slide down onto the back of your neck.

1517
05:01:02.240 --> 05:01:12.200
You can feel my hands gently stroking the back of

1518
05:01:12.279 --> 05:01:18.799
your neck to start with, just so you can get

1519
05:01:18.959 --> 05:01:23.439
used to the feeling of my hands on your skin,

1520
05:01:24.080 --> 05:01:32.599
get accustomed to realize that you're safe and it's all good,

1521
05:01:32.919 --> 05:01:42.479
it's all fine. And I'm going to start gently messaging

1522
05:01:43.279 --> 05:02:00.159
the muscles in the back of your neck with both hands. Now,

1523
05:02:00.200 --> 05:02:06.439
this is a very trusting situation, really, because our necks

1524
05:02:06.520 --> 05:02:10.840
are so fragile and to have someone have their hands

1525
05:02:11.520 --> 05:02:16.520
around your neck in that way can sometimes be problematic

1526
05:02:16.639 --> 05:02:22.200
for people, which is why massages are quite good, because

1527
05:02:22.240 --> 05:02:30.799
it allows you to relax and to get in touch

1528
05:02:31.040 --> 05:02:47.919
with trust, to feel peaceful and calm. And there's a

1529
05:02:48.040 --> 05:02:56.759
massage the sides of your neck gently moving from the

1530
05:02:56.799 --> 05:03:00.439
bottom of your neck, it would be you sort of

1531
05:03:00.520 --> 05:03:03.759
near where your shoulders start, I guess, all the way

1532
05:03:03.880 --> 05:03:11.040
up to your jaw, your ears kind of area that

1533
05:03:11.279 --> 05:03:16.279
side of your neck. Of course it's a lot longer

1534
05:03:16.439 --> 05:03:32.000
than the front of your neck. The message in the

1535
05:03:32.759 --> 05:03:40.439
back of your neck, especially that area where perhaps we

1536
05:03:40.680 --> 05:03:48.680
hold tension, and as that area's message, you can actually

1537
05:03:48.880 --> 05:03:52.639
feel a sense of release in the back of your

1538
05:03:52.720 --> 05:04:03.799
neck and maybe you can breathe out as well. Notice

1539
05:04:03.840 --> 05:04:16.560
how it feels. Notice how you feel. And then moving

1540
05:04:16.759 --> 05:04:20.360
down to that area between your neck and your shoulders,

1541
05:04:21.880 --> 05:04:30.799
that muscle area, starting to message that area on both sides.

1542
05:04:32.959 --> 05:04:35.200
I mean, this would be the area that a lot

1543
05:04:35.240 --> 05:04:37.479
of people would message if they were going to give you,

1544
05:04:38.439 --> 05:04:43.880
like a shoulder message. Even that's not technically the shoulders,

1545
05:04:44.439 --> 05:04:46.880
but it's all the muscles that lead to the shoulders

1546
05:04:48.720 --> 05:04:53.599
from the neck and a game that can hold tension

1547
05:04:54.639 --> 05:05:01.560
and stress. And when massaged, sometimes a nice massage is useful,

1548
05:05:04.639 --> 05:05:20.080
and you decide how deep that massage is and just

1549
05:05:20.240 --> 05:05:27.200
allow my knuckles just to dig in to get to

1550
05:05:27.319 --> 05:05:36.720
those muscles and to really relaxed and all the time

1551
05:05:37.119 --> 05:05:54.919
being firm yet gentle with you and just stroking down

1552
05:05:55.080 --> 05:06:03.759
the area to your actual shoulders, moving to the muscles

1553
05:06:03.799 --> 05:06:14.439
of your shoulders and maybe initially just pulling up the

1554
05:06:14.560 --> 05:06:18.319
shoulders a little bit off the table, just to give

1555
05:06:18.360 --> 05:06:22.439
you a little bit of a stretch, but very gently.

1556
05:06:28.880 --> 05:06:31.560
And you've got the muscles at the front of your shoulders,

1557
05:06:32.319 --> 05:06:43.279
the sides and the back. Again, this is a part

1558
05:06:43.439 --> 05:06:48.799
that can really take quite a bit of pressure, quite

1559
05:06:48.840 --> 05:06:56.919
a bit of needing. If if you wish to really

1560
05:06:58.759 --> 05:07:04.200
release the tension to really get into those muscles, and

1561
05:07:07.639 --> 05:07:11.000
you can let your fingers in there. I can feel

1562
05:07:11.200 --> 05:07:17.919
really nice. Sometimes its just being stroked gently or being

1563
05:07:18.560 --> 05:07:29.360
massaged quite strongly, can all be beneficial to the relaxation.

1564
05:07:34.479 --> 05:07:47.560
Put the muscles in your shoulders. Now to move down

1565
05:07:47.639 --> 05:07:58.080
your arms. We do one arm at a time, starting

1566
05:07:58.200 --> 05:08:08.599
with your right arm. Wild the is I just lift

1567
05:08:08.680 --> 05:08:11.599
your arm up, just hold it to the side of

1568
05:08:11.720 --> 05:08:19.840
you by world still be attached, and I just message

1569
05:08:21.319 --> 05:08:34.040
the tops of your arms all the way down to

1570
05:08:34.200 --> 05:09:01.040
your forearms into your wrists, gently messaging that parts, the

1571
05:09:01.200 --> 05:09:04.639
softer part which is the under part of the arm,

1572
05:09:07.759 --> 05:09:11.479
which leads to the crease in your elbow, the inside.

1573
05:09:12.919 --> 05:09:27.240
It's much more sensitive skin. Sometimes just having that stroked

1574
05:09:30.400 --> 05:09:46.040
and feel really nice, pleasurable and relaxing. Now moving down

1575
05:09:47.400 --> 05:09:59.840
to your right hand, just holding your hand both of

1576
05:10:00.080 --> 05:10:09.680
my hands, just pressing gently on the back of your

1577
05:10:09.840 --> 05:10:20.520
hand and stretching your fingers ever so lightly at the

1578
05:10:20.639 --> 05:10:35.560
same time, pressing down and massaging each finger, and then

1579
05:10:35.799 --> 05:10:46.720
starting to massage the palms of the hand. Just turning

1580
05:10:46.840 --> 05:10:57.599
the hand gently, stretching it gently, and actually having your

1581
05:10:57.759 --> 05:11:05.880
hand held can really be an emotional experience sometimes even

1582
05:11:05.959 --> 05:11:10.479
if it is a stranger, So when you don't know

1583
05:11:10.720 --> 05:11:16.080
very well, like a massage person or a therapist, maybe

1584
05:11:18.119 --> 05:11:30.919
because it's intimate and you can feel nice, you can

1585
05:11:31.000 --> 05:11:41.840
feel safe. And as I put that right arm back

1586
05:11:41.959 --> 05:11:49.599
down where it was, we're going to do the same

1587
05:11:49.759 --> 05:12:01.319
with your left arm, exactly the same. Massage in the

1588
05:12:01.479 --> 05:12:06.959
muscles in your arm all the way down, do your rest,

1589
05:12:11.080 --> 05:12:20.880
stroking the inside of your arm, just being gentle or

1590
05:12:21.000 --> 05:12:34.919
as firm as you require, and then massaging your left hand,

1591
05:12:41.479 --> 05:12:51.479
stretching the fingers gently, massaging the palm of your left hand.

1592
05:13:03.560 --> 05:13:31.479
You can feel so so relaxing, so comforting, and I

1593
05:13:31.680 --> 05:13:43.799
just rest your left arm back down. Start to message

1594
05:13:44.319 --> 05:13:54.119
your back, the biggest part of your body, starting at

1595
05:13:54.159 --> 05:14:00.319
the top, starting again where we already be a bean,

1596
05:14:01.040 --> 05:14:05.680
the area at the top in between his shoulders, near

1597
05:14:05.759 --> 05:14:10.959
your neck, going back the massage in that area again,

1598
05:14:12.119 --> 05:14:25.840
but this time moving downwards, taking a downward stroke to

1599
05:14:25.840 --> 05:14:32.360
the middle of your back, working from the outside inwards.

1600
05:14:33.560 --> 05:14:40.000
It's a massage in the your back, but the the

1601
05:14:40.119 --> 05:14:50.560
outside of your back, the parts where your arms would

1602
05:14:50.639 --> 05:15:03.799
maybe rest against, almost the path that connects your front

1603
05:15:04.000 --> 05:15:21.759
to your back. Just messaging down firmly but gently, as

1604
05:15:21.919 --> 05:15:29.799
firm as you want, moving down, and then moving across

1605
05:15:29.840 --> 05:15:32.119
a little bit, and moving all the way down again,

1606
05:15:33.479 --> 05:15:46.200
being very gentle yet firm as you choose. Eventually you

1607
05:15:46.439 --> 05:15:51.040
get to the spine. We can massage the muscles and

1608
05:15:51.360 --> 05:15:54.840
either side of your spine from the top of your

1609
05:15:54.959 --> 05:16:06.880
neck all the way down to your lower back. We

1610
05:16:06.959 --> 05:16:16.080
can do that a few times. Sometimes people use the

1611
05:16:16.200 --> 05:16:21.840
knuckle or the you know, two fingers and just go

1612
05:16:22.040 --> 05:16:27.319
your side of the spine, almost just push down, go

1613
05:16:27.479 --> 05:16:29.560
all the way down to the bottom of the spine,

1614
05:16:31.240 --> 05:16:40.880
each time releasing tension and opening up the body, stretching

1615
05:16:42.040 --> 05:16:48.959
your body so that you feel more relaxed but at

1616
05:16:49.000 --> 05:17:05.319
the same time rejuvenated. And now I'm going to move

1617
05:17:05.439 --> 05:17:13.759
to one side, to your right side, and from the

1618
05:17:13.799 --> 05:17:19.319
bottom of your ribs to your pelvis, I'm going to

1619
05:17:19.439 --> 05:17:26.080
massage that area of your back. I'll stretch over the

1620
05:17:26.159 --> 05:17:30.959
other side and I will pull the muscles gently and

1621
05:17:31.200 --> 05:17:35.959
massage and push from one end that side or the

1622
05:17:35.959 --> 05:17:40.200
way to my side. It's in the middle of fact,

1623
05:17:40.840 --> 05:17:45.759
that's where your spine is. Massaging that side of your

1624
05:17:45.840 --> 05:17:52.880
spine the opposite side to where I'm standing. It's almost

1625
05:17:53.040 --> 05:18:01.319
like kneading bread. There's that big area which is yeah,

1626
05:18:02.319 --> 05:18:11.200
lots there to message, potentially one of the most important

1627
05:18:11.279 --> 05:18:18.439
places to actually have a message because you really feel it.

1628
05:18:20.360 --> 05:18:25.319
You really feel the release and the pleasure of having

1629
05:18:25.439 --> 05:18:32.919
your lower back massaged. It releases so much from your

1630
05:18:32.959 --> 05:18:43.040
body that's not useful, starting a healing process which will

1631
05:18:43.080 --> 05:18:56.159
continue long after this recording is over. The message in

1632
05:18:56.240 --> 05:18:59.400
this part of your body not only feels really good

1633
05:19:00.159 --> 05:19:05.159
for you, it's actually fun to do because it is,

1634
05:19:05.720 --> 05:19:10.720
as I said, like kneading bread. It's a part that

1635
05:19:10.799 --> 05:19:16.000
you can really get hold of and really massage deeply.

1636
05:19:18.319 --> 05:19:28.479
If that's your choice, then I'm going to move over

1637
05:19:28.599 --> 05:19:30.880
to the other side of your body and do the

1638
05:19:31.040 --> 05:19:42.840
same with the opposite part of your lawer back. Kneading

1639
05:19:43.080 --> 05:19:51.159
and messaging from your sides all the way to the

1640
05:19:51.279 --> 05:19:58.599
middle of your back where your spine is press in

1641
05:19:58.959 --> 05:20:09.400
and kneading, firm and gentle at the same time. It

1642
05:20:09.680 --> 05:20:21.880
feels so releasing this mixture of pleasure, comfort, release, calmness,

1643
05:20:22.240 --> 05:20:33.880
relaxation or mixed together. Plus there's that feeling from your

1644
05:20:33.959 --> 05:20:39.080
stomach as it's being stretched. Even though you're in your

1645
05:20:39.200 --> 05:20:43.479
stomach now, you can feel it being stretched because that

1646
05:20:43.639 --> 05:20:55.000
whole area is connected to your stomach. Now we're going

1647
05:20:55.080 --> 05:21:00.560
to move or move further up to your top your body,

1648
05:21:01.200 --> 05:21:07.759
and I we do the same this time, starting with

1649
05:21:08.919 --> 05:21:14.360
your upper back. Put my hands forward over and mass

1650
05:21:14.599 --> 05:21:21.599
massage in that area up to your spine, from the

1651
05:21:21.799 --> 05:21:25.919
side of your body up to your spine. So some

1652
05:21:26.080 --> 05:21:32.799
of that massage area, the muscle tissue or whatever fatty

1653
05:21:32.880 --> 05:21:38.319
tissue even will be possibly from your chest because all

1654
05:21:38.400 --> 05:21:45.439
connected chest and the back connect together. I'm going to

1655
05:21:45.520 --> 05:21:50.479
be massaging and just pulling some of that skin from

1656
05:21:50.520 --> 05:21:59.919
your side up and massaging that area of your upper

1657
05:22:00.080 --> 05:22:08.360
back all the way to your spine. And then I'll

1658
05:22:08.400 --> 05:22:11.360
move down a bit and I'll continue with the middle

1659
05:22:11.400 --> 05:22:18.479
of your back doing exactly the same thing as gentle

1660
05:22:18.840 --> 05:22:32.240
as deep as you choose. Now I'll move the other

1661
05:22:32.360 --> 05:22:37.200
side again and do the exact same thing with the

1662
05:22:37.279 --> 05:22:46.680
top of your back on the other side, from pretty

1663
05:22:46.759 --> 05:23:00.240
much underneath your arm area really to your spine, and

1664
05:23:00.360 --> 05:23:07.400
then continuing that all the way down including your lower

1665
05:23:07.680 --> 05:23:25.200
your middle of your back. I'm gonna go to your thighs,

1666
05:23:26.560 --> 05:23:32.000
the backs of your thighs, and the sides of your thighs,

1667
05:23:36.240 --> 05:23:41.279
starting with your right leg, and massage.

1668
05:23:40.880 --> 05:23:42.959
In the back.

1669
05:23:45.159 --> 05:23:53.799
And the sides of your thighs gently and firmly. There's

1670
05:23:53.840 --> 05:23:57.240
a lot of muscles there. It's an area that can

1671
05:23:57.319 --> 05:24:01.639
be very tense at times and maybe needs a little

1672
05:24:01.639 --> 05:24:05.080
bit more pressure than the rest of the body that's

1673
05:24:05.319 --> 05:24:15.439
up to you. You can gently stroke the back of

1674
05:24:15.599 --> 05:24:21.080
your legs where you know, opposite your knee joint or

1675
05:24:21.200 --> 05:24:34.159
underneath your knee joint, very sensitive, gentle area, and then

1676
05:24:34.360 --> 05:24:41.720
working down to your calf muscles. Massage in your half

1677
05:24:41.840 --> 05:24:51.400
muscles thoroughly and deeply, if you choose, using both hands

1678
05:24:55.560 --> 05:25:09.919
and fingers, digging deep to your ankles, in the back

1679
05:25:10.000 --> 05:25:16.639
of your back of your ankles, just gently massage in

1680
05:25:16.720 --> 05:25:28.959
the area, maybe lifting the leg and stretching a little bit.

1681
05:25:39.080 --> 05:25:54.240
Moving to the right foot, massage in the bottom of

1682
05:25:54.319 --> 05:26:09.959
your feet and the sigh your feet gently but firm

1683
05:26:10.080 --> 05:26:21.159
enough so they don't tickle, and just allow the pleasure

1684
05:26:21.240 --> 05:26:26.799
that you get from having your feet message to just

1685
05:26:26.959 --> 05:26:35.840
overtake you. As I continue to message your feet, the

1686
05:26:35.959 --> 05:26:43.759
bottoms of your feet, the sides, your arches, your heel.

1687
05:26:46.200 --> 05:26:48.439
You can put a lot of pressure into your heel

1688
05:26:49.240 --> 05:26:54.240
and it feels amazing, Yet the arches need to be

1689
05:26:54.319 --> 05:27:06.040
a bit more gentle. Stretching your toes gently, the massage

1690
05:27:06.119 --> 05:27:12.119
in the bottoms of your toes with my fingers, each

1691
05:27:12.279 --> 05:27:25.919
one individually. Moving over to the left leg to do

1692
05:27:26.080 --> 05:27:34.799
exactly the same thing. Starting at the top of the thighs,

1693
05:27:37.040 --> 05:27:39.560
work in the back of the thighs and the sides,

1694
05:27:41.240 --> 05:27:51.639
massaging deeply and gently the whole area, working all the

1695
05:27:51.680 --> 05:28:04.479
way down. And this is an area that maybe you

1696
05:28:04.599 --> 05:28:12.319
could like to spend more time relaxing and messaging. So

1697
05:28:12.439 --> 05:28:18.680
perhaps if you wanted, like a bigger future recording wants,

1698
05:28:18.680 --> 05:28:27.639
spend more time on one particular area. As you moved

1699
05:28:27.720 --> 05:28:40.360
down to your calf muscles, Massage in your calf muscles

1700
05:28:41.880 --> 05:28:55.759
firmly and gently, moving down your aincor into your feet,

1701
05:28:57.639 --> 05:29:03.360
Massage in the backs of your feet, the bottoms of

1702
05:29:03.439 --> 05:29:13.439
your feet, stretching your toes and message in each tone individually,

1703
05:29:16.080 --> 05:29:21.599
and then feeling of pleasure and release that you experience

1704
05:29:21.759 --> 05:29:40.360
in your having your feet messaged feels really good. Now

1705
05:29:43.720 --> 05:29:47.919
if she turn over in your mind. Laying on your back,

1706
05:29:55.360 --> 05:30:08.119
I'm just going to start again your neck area and

1707
05:30:08.240 --> 05:30:15.919
your shoulders, just to get back in touch with that

1708
05:30:16.200 --> 05:30:33.759
area and lets you move up. I can clean my hands,

1709
05:30:35.080 --> 05:30:38.880
make them all fresh, because now I'm gonna message your

1710
05:30:38.959 --> 05:30:54.759
face gently, starting off with your forehead. Your eyes are

1711
05:30:54.880 --> 05:31:00.599
closed and I can just stretch your eye is a

1712
05:31:00.680 --> 05:31:12.360
little bit pushing up on your eyebrows. Just massaging around

1713
05:31:12.439 --> 05:31:27.759
your scalp, massaging down your cheeks, around your ears, into

1714
05:31:27.840 --> 05:31:40.840
your chaw, gently the side of your neck, your chin.

1715
05:31:47.759 --> 05:31:48.200
M hmm.

1716
05:31:52.000 --> 05:31:59.639
Then just moving down from your neck down to your chest,

1717
05:32:03.439 --> 05:32:07.479
starting by massage in the very top of your chest

1718
05:32:11.319 --> 05:32:16.560
where the collar bone is. Give a side of the collarbone,

1719
05:32:25.040 --> 05:32:28.240
and then just massage in the hole of the chest,

1720
05:32:37.439 --> 05:32:49.479
moving the chest around because it's quite a large area.

1721
05:32:51.400 --> 05:32:58.840
You can move from one side to the next, moving

1722
05:32:59.240 --> 05:33:10.240
my hands underneath pretty much where your arms are stretching up,

1723
05:33:12.400 --> 05:33:15.439
stretching some of the muscles of your back in the process,

1724
05:33:20.720 --> 05:33:29.360
moving up over your chest and they're moving down again,

1725
05:33:42.000 --> 05:33:46.799
and then allowing my hands to just massage gently and

1726
05:33:47.080 --> 05:33:53.799
slide down towards your stomach, starting in the middle of

1727
05:33:53.919 --> 05:34:00.560
your chest, and then gradually my hands moved in apart

1728
05:34:03.520 --> 05:34:09.840
and massaging and sliding at the same time, moving down

1729
05:34:13.759 --> 05:34:29.080
to just below your rib cage, moving down, then messaging

1730
05:34:29.240 --> 05:34:37.880
up again, giving your chest all the attention that it

1731
05:34:38.040 --> 05:34:52.560
needs to feel completely relaxed, remembering that I'm also going

1732
05:34:52.639 --> 05:34:58.119
to be focusing on your sides as well, an area

1733
05:34:58.279 --> 05:35:04.080
that really doesn't get much such attention but feels really

1734
05:35:04.200 --> 05:35:14.400
good when it's massaged. Just stroking my hands down the

1735
05:35:14.599 --> 05:35:21.520
sides of your body, just below your arms, all the

1736
05:35:21.599 --> 05:35:35.000
way down to your hips. Now moving to your stomach area.

1737
05:35:37.040 --> 05:35:40.439
I'm going to stand one side of you like I

1738
05:35:40.520 --> 05:35:45.040
did when I did your lower back. I'm gonna do

1739
05:35:45.119 --> 05:35:51.159
a similar process of just stretching the muscles from your side,

1740
05:35:54.639 --> 05:36:06.680
gently massaging from one side to the next, move in

1741
05:36:09.279 --> 05:36:13.479
the whole area from below your ribs all the way

1742
05:36:13.560 --> 05:36:24.400
down to below your belly button, and then move around

1743
05:36:24.520 --> 05:36:34.400
to the other side of you and repeat that process

1744
05:36:34.720 --> 05:36:47.759
of relaxing deeply, calmly. You feel loose, you feel free.

1745
05:36:50.159 --> 05:36:54.880
And it's something about having your stomach message that's different

1746
05:36:54.919 --> 05:37:01.759
from any other part because we do have a tendency

1747
05:37:02.360 --> 05:37:06.319
of holding a different kind of stress in our stomachs

1748
05:37:07.680 --> 05:37:15.479
that we may not be aware of. As I now

1749
05:37:15.680 --> 05:37:23.919
message your stomach in front of your stomach, making circles

1750
05:37:25.400 --> 05:37:34.599
around your belly button, and then going the other way around,

1751
05:37:41.159 --> 05:37:46.880
there's a gentleness and a freedom that comes from feeling

1752
05:37:47.560 --> 05:37:57.840
how you're feeling. As I now move down the tops

1753
05:37:57.919 --> 05:38:04.840
of your thighs, muscles, massaging them, and I can do

1754
05:38:05.040 --> 05:38:14.360
this two legs at the same time, pressing down, massaging

1755
05:38:14.799 --> 05:38:20.400
deeply those muscles in your thighs, the front of your thighs,

1756
05:38:25.840 --> 05:38:31.400
and moving down to your knees, gently massaging your knees.

1757
05:38:36.639 --> 05:38:42.720
Sliding down your shins, put pressure on either side of

1758
05:38:42.840 --> 05:38:55.880
your shin gently softly but firmly, moving down to your ankles,

1759
05:39:00.799 --> 05:39:10.439
stroking the tops of your feet, and then with each

1760
05:39:11.799 --> 05:39:17.240
foot in each hand, just gently messaging the whole of

1761
05:39:17.319 --> 05:39:26.119
the foot, the top, the bottom, your heel, your ankle,

1762
05:39:26.959 --> 05:39:39.279
your toes, messaging every part of your feet. Feels so good.

1763
05:39:40.040 --> 05:39:56.799
Just let go and enjoy the process, Enjoy feeling so

1764
05:39:57.119 --> 05:40:11.639
deeply relaxed, so much comfort and so many feelings that

1765
05:40:11.840 --> 05:40:26.279
come just from touching your skin. And you can just

1766
05:40:27.439 --> 05:40:36.880
lie there for as long as you choose, enjoying the

1767
05:40:37.159 --> 05:40:55.400
feeling of deep comfort from being massaged by me, enjoy

1768
05:40:59.080 --> 05:41:20.840
feeling deeply right. And all we're gonna do is blow

1769
05:41:20.880 --> 05:41:37.200
out some candles. In your mind, there are going to

1770
05:41:37.240 --> 05:41:47.919
be a hundred candles, and you're going to blow each

1771
05:41:48.000 --> 05:41:58.119
one out individually, one by one, starting at one hundred.

1772
05:41:59.200 --> 05:42:06.560
As I count down all the way down to one,

1773
05:42:11.080 --> 05:42:19.959
and each time I say a number, you can imagine

1774
05:42:20.040 --> 05:42:26.439
that candle in front of you, and I'd like you

1775
05:42:26.599 --> 05:42:45.880
to actually physically generally blow that candle out, just so

1776
05:42:45.959 --> 05:42:55.240
it's not big blows, just a gentle, and that candle

1777
05:42:56.720 --> 05:43:06.000
will extinguish. And then I'll say the next number as

1778
05:43:06.080 --> 05:43:15.279
we move down, and you can just blow that one

1779
05:43:15.319 --> 05:43:25.080
out as well. And as we move down the numbers,

1780
05:43:29.599 --> 05:43:38.279
you'll find yourself feeling more and more relaxed. If you

1781
05:43:38.479 --> 05:43:47.599
need to sleep, you'll also find yourself becoming incredibly tired

1782
05:43:48.840 --> 05:44:00.240
and sleepy. In fact, you may struggle to blow out

1783
05:44:00.319 --> 05:44:17.200
all one hundred of these candles. As you feel more

1784
05:44:17.319 --> 05:44:45.040
and more deeply relaxed, more and more deeply tired. And

1785
05:44:45.439 --> 05:44:55.119
the further you go down, the more your mind starts

1786
05:44:55.599 --> 05:45:07.159
to drift. You may find that you stop listening to

1787
05:45:07.319 --> 05:45:09.720
me after a while.

1788
05:45:18.319 --> 05:45:22.759
And even though there may be background sounds where you are,

1789
05:45:27.639 --> 05:45:29.840
you'll be aware of those sounds.

1790
05:45:32.799 --> 05:45:48.360
At the moment, be may start to just not even

1791
05:45:48.759 --> 05:46:07.560
notice them at all because they're unimportant. Where I am,

1792
05:46:10.200 --> 05:46:15.000
I've got the sounds of the birds, there's horrors, the

1793
05:46:15.080 --> 05:46:23.000
pigeon who likes to say hello sometimes, and there's the

1794
05:46:23.040 --> 05:46:33.599
odd plane that goes by, maybe traffic and trains in

1795
05:46:33.720 --> 05:46:50.919
the distance, but none of that seems important whatsoever. More

1796
05:46:52.000 --> 05:47:05.319
candles you blow out, the less important anything is. More

1797
05:47:05.680 --> 05:47:16.520
candles you blow out, the further you seem to move

1798
05:47:17.159 --> 05:47:36.479
away from sounds and from general date days. Stuff seems

1799
05:47:36.759 --> 05:47:50.880
to just move away on its own. You feel more

1800
05:47:53.439 --> 05:48:15.799
calmer with every candle you blow out, hiding the next number,

1801
05:48:18.639 --> 05:48:28.159
do you hear me say? And then you blow that

1802
05:48:28.520 --> 05:48:55.200
candle out to h So easy, so simple. We're gonna

1803
05:48:55.560 --> 05:49:09.400
start by introducing the first candle, which is a hundred.

1804
05:49:13.840 --> 05:49:28.680
First candle is one hundred. When you blow that candle out,

1805
05:49:35.479 --> 05:49:48.200
you'll find immediately a slight change in how you feel,

1806
05:49:53.360 --> 05:50:01.599
as well as a real sense of positivity growing within you,

1807
05:50:07.680 --> 05:50:37.720
relaxation and sleepiness expanding. Starting with one hundred blow out

1808
05:50:37.799 --> 05:51:40.040
that candle now ninety nine, candle ninety eight, can do

1809
05:51:43.639 --> 05:53:18.400
ninety seven, ten ninety six, end ninety five, hand ninety four,

1810
05:53:43.200 --> 05:55:11.000
candle ninety three and ninety two and ninety one, can

1811
05:55:11.279 --> 05:56:56.479
to ninety eight, T nine and eighty eight and eighty

1812
05:57:29.919 --> 05:59:56.159
candle eighty eight five hand hand and eighty two.

1813
06:00:01.520 --> 06:00:58.439
U s.

1814
06:01:03.400 --> 06:03:24.479
And two one jen seventy nine, candle seventy eight, candle

1815
06:03:29.119 --> 06:04:30.240
seventy seven, candle seventy six, candle seventy five, candle seventy four,

1816
06:04:42.080 --> 06:05:39.919
candle seventy three, candle seventy two, candle seventy one, M,

1817
06:05:47.119 --> 06:06:42.639
candle seventy one, hand seventy and do sixty nine, candle

1818
06:06:46.599 --> 06:07:36.880
sixty eight, candle sixty seven, candle sixty five, candle sixty four,

1819
06:08:00.159 --> 06:08:50.919
candle sixty four, candle sixty thirty, candle sixty two and

1820
06:08:54.279 --> 06:08:55.400
sixty one.

1821
06:08:59.599 --> 06:08:59.639
M.

1822
06:09:17.959 --> 06:10:44.799
Candle sixty fifty nine, candle fifty eight, candle fifty seven,

1823
06:11:04.159 --> 06:12:32.479
candle fifty six, candle fifty five, candle fifty four, handle

1824
06:12:34.959 --> 06:13:58.279
fifty three, candle fifty two, cand fifty two ten to

1825
06:14:02.000 --> 06:15:35.520
the candle fIF t one candle fifty candle foty nine,

1826
06:16:06.040 --> 06:17:29.319
candle forty eight, candle forty seven can't do foty six,

1827
06:17:57.360 --> 06:19:21.119
can do forty five and forty two candle Who do you?

1828
06:19:54.439 --> 06:21:54.840
Candle forty candle thirty nine can do thirty eight, can't

1829
06:21:54.919 --> 06:24:08.000
do thirty seven canto thirty five, jo thirty four, handle

1830
06:24:12.000 --> 06:27:01.240
thirty three, handle thirty one, chandle thirty and twin nine

1831
06:27:39.479 --> 06:29:22.360
candle twenty eight, mm hm and twenty seven, twenty six

1832
06:30:03.279 --> 06:30:10.880
candle twenty five.

1833
06:30:49.080 --> 06:30:55.159
And to.

1834
06:30:57.240 --> 06:32:50.639
Tif four end twenty three and twenty deep two and

1835
06:32:55.119 --> 06:34:14.680
twenty two war and to winty en.

1836
06:34:39.639 --> 06:34:40.159
Can do.

1837
06:34:43.319 --> 06:39:34.919
Ninety candle seventeen sixteen chancel fourteen and true well four

1838
06:39:46.000 --> 06:45:04.680
and eleven YEA nine and eight jam six m can

1839
06:45:05.599 --> 06:45:48.720
do four can do.

1840
06:46:11.880 --> 06:47:03.240
Seven two.

1841
06:47:53.680 --> 06:47:53.840
Two.

1842
06:48:01.279 --> 06:48:13.840
Or let go of all of those thoughts, worries, concerns

1843
06:48:14.080 --> 06:48:20.840
about the past, thoughts about the future, and even things

1844
06:48:20.880 --> 06:48:25.040
you've been thinking about today. Just let it all go

1845
06:48:28.479 --> 06:48:36.159
because none of it is useful in this moment. This

1846
06:48:36.439 --> 06:48:56.279
is your opportunity to just focus on feeling relaxed, allowing

1847
06:48:56.400 --> 06:49:02.240
yourself to get in touch with that natural rule sense

1848
06:49:04.319 --> 06:49:12.439
of peace. That we all have within us. It's available

1849
06:49:12.520 --> 06:49:17.360
for everyone. It just sometimes takes a little bit of

1850
06:49:17.479 --> 06:49:24.919
effort to set up the right time and place in

1851
06:49:25.159 --> 06:49:31.400
order for you to just let go. Because when you

1852
06:49:31.599 --> 06:49:39.360
do decide to let go and relax, that's what your

1853
06:49:39.400 --> 06:49:48.119
body starts to do because you've chosen, You've chosen to

1854
06:49:48.560 --> 06:49:55.680
just allow your body to unwind and your mind starts

1855
06:49:55.759 --> 06:50:03.599
to slow down. It's a nice feeling. It's a nice

1856
06:50:03.639 --> 06:50:08.119
feeling at the beginning, just to know that you have

1857
06:50:08.360 --> 06:50:18.680
chosen to decide to relax deeply, and because you've made

1858
06:50:18.720 --> 06:50:27.599
that decision, your body will just follow suit. Because sometimes

1859
06:50:27.840 --> 06:50:32.560
all the muscles in your body need is just permission

1860
06:50:32.840 --> 06:50:41.680
from you to relax. Because so often we're busy, we're

1861
06:50:42.200 --> 06:50:45.959
going from here to there, we're walking around, and we're

1862
06:50:46.040 --> 06:50:53.439
doing stuff, and the body doesn't have any time or

1863
06:50:53.560 --> 06:51:02.200
space to really relax deeply. So it kind of waits

1864
06:51:02.360 --> 06:51:07.439
for you to lead the way, waits for your permission.

1865
06:51:11.759 --> 06:51:18.279
And when you do give your permission, when you give

1866
06:51:18.319 --> 06:51:24.639
to say so, when you say okay, it's time for

1867
06:51:24.720 --> 06:51:34.400
your body to let go completely and relax totally, your

1868
06:51:34.439 --> 06:51:43.919
body just follows. It's like a breath of relief. Ah, good,

1869
06:51:44.000 --> 06:51:50.919
I can now relax. That feeling at the end of

1870
06:51:51.000 --> 06:51:54.240
a day, of a very physical day that you may

1871
06:51:54.319 --> 06:51:58.159
experience in the past, where you get home and you

1872
06:51:58.360 --> 06:52:01.880
just sit down on a chair. Yeah, maybe you kick

1873
06:52:01.959 --> 06:52:08.319
your shoes off, and oh, feels so nice knowing that

1874
06:52:08.400 --> 06:52:12.439
you don't have to get up again for a little

1875
06:52:12.479 --> 06:52:16.119
while at least if you choose, you can just sit

1876
06:52:16.279 --> 06:52:28.799
there for maybe an hour to It feels blissful. And

1877
06:52:29.080 --> 06:52:34.080
just by sitting down like that, your body knows that

1878
06:52:34.200 --> 06:52:39.639
it's time to relax. Your body has been given permission

1879
06:52:39.840 --> 06:52:49.520
from you. Because it's a mindset in your mind, you're

1880
06:52:49.639 --> 06:53:01.400
prepared to let go of everything and just completely allow

1881
06:53:01.799 --> 06:53:10.720
all the stress of your body to evaporate. Any tensions

1882
06:53:11.080 --> 06:53:29.919
can just gradually vanish. It's almost like magic, really, because

1883
06:53:30.279 --> 06:53:36.799
that sense of relaxation in your body is a very

1884
06:53:36.959 --> 06:53:43.759
natural state. It's not something unusual. It may feel unusual

1885
06:53:44.040 --> 06:53:46.959
when you first start to relax, if you if you

1886
06:53:47.040 --> 06:53:52.279
haven't really spent a lot of time focusing and giving

1887
06:53:52.360 --> 06:53:57.599
yourself this space to let go completely and relax may

1888
06:53:57.759 --> 06:54:05.520
seem are most alien, but it isn't. It's actually the

1889
06:54:05.680 --> 06:54:10.639
most natural thing in the world to let go completely.

1890
06:54:12.360 --> 06:54:20.159
To relax totally the most natural thing in the world

1891
06:54:22.799 --> 06:54:32.880
to allow yourself to feel really calm in your mind.

1892
06:54:35.439 --> 06:54:43.159
And it is almost like a literal unwinding. It's like

1893
06:54:43.279 --> 06:54:50.880
you press a button and all the tension just releases,

1894
06:54:52.240 --> 06:54:55.639
and it's like a wheel, like a cog, like the

1895
06:54:55.759 --> 06:54:59.639
inside of a clock, just unwinding. And it's almost like

1896
06:55:00.040 --> 06:55:04.919
could see that the little wind up knob that's used

1897
06:55:05.840 --> 06:55:09.840
just going the opposite way that you choose to wind

1898
06:55:09.919 --> 06:55:18.439
it up, and the energy that fremetic stress for energy

1899
06:55:19.959 --> 06:55:30.240
gradually winding down, losing its power, losing its strength, as

1900
06:55:30.319 --> 06:55:39.720
a sense of relaxation becomes stronger and deeper, and you

1901
06:55:39.919 --> 06:55:48.040
may find a the more relaxed you feel, that your

1902
06:55:48.240 --> 06:55:58.319
mind starts to wonder, maybe seemed to stop listening to

1903
06:55:58.479 --> 06:56:04.360
me for a while. Your mind goes somewhere else, and

1904
06:56:04.439 --> 06:56:10.319
then you realize you're listening to me again, and that

1905
06:56:10.479 --> 06:56:19.279
was just your mind drifting to sleep, which is quite natural,

1906
06:56:20.840 --> 06:56:28.759
because sometimes when we're stressed and tense, we're not may

1907
06:56:28.840 --> 06:56:33.279
I actually be aware of what we need, what we

1908
06:56:33.439 --> 06:56:42.080
physically or emotionally need in this moment. But when you

1909
06:56:42.840 --> 06:56:49.959
allow your body and mind to relax completely, and you

1910
06:56:50.159 --> 06:56:59.279
let go of all thoughts, concerns, worries, ideas, all letting

1911
06:56:59.360 --> 06:57:08.360
them go allow them to drop onto the floor when

1912
06:57:08.439 --> 06:57:14.400
you start to get in touch with the feelings of

1913
06:57:16.279 --> 06:57:26.680
such relaxation, this feels so nice to be in touch

1914
06:57:27.080 --> 06:57:33.360
with the calmness of the different body parts as they

1915
06:57:36.159 --> 06:57:49.599
become looser and looser. Even your breathing seems easier and

1916
06:57:49.799 --> 06:57:58.919
more natural effortless, as that cool air enters through your

1917
06:57:59.080 --> 06:58:07.919
mouth or not is into your lungs, breathing in comfort

1918
06:58:08.279 --> 06:58:16.599
and relaxation, and then just breathing out any excess remain

1919
06:58:16.840 --> 06:58:25.040
intentional stress from every part of your body and mind.

1920
06:58:28.599 --> 06:58:33.200
And as you start to focus on your mind, maybe

1921
06:58:33.720 --> 06:58:41.200
you notice that things have come to a standstill or

1922
06:58:41.360 --> 06:58:50.439
maybe just much much lower than before, because your mind

1923
06:58:50.680 --> 06:59:01.200
is not really needed when listening to my voice, which

1924
06:59:01.279 --> 06:59:07.720
allows your mind to relax just as deeply as your body,

1925
06:59:10.479 --> 06:59:18.759
And that synchronicity between the relaxation of your body and

1926
06:59:21.479 --> 06:59:35.279
relaxation of your mind let you know that feeling completely calm, loose,

1927
06:59:35.639 --> 06:59:47.560
and relaxed really is a great healing experience fear.

1928
06:59:49.799 --> 06:59:50.520
And has.

1929
06:59:54.799 --> 07:00:03.240
So many positive benefits for your body, mind, and your life.

1930
07:00:05.919 --> 07:00:12.520
To be able to let over everything and to relax

1931
07:00:13.759 --> 07:00:24.720
completely in all parts of your body and mind. Even

1932
07:00:24.840 --> 07:00:40.119
your bones are axed, all your muscles are arised, even

1933
07:00:40.439 --> 07:00:53.919
the skin that covers your body is relaxed. Every hair

1934
07:00:57.080 --> 07:01:16.639
that you have source deeply relaxed, and your brain restarts

1935
07:01:16.919 --> 07:01:19.319
to feel the benefits.

1936
07:01:20.599 --> 07:01:20.919
Of this.

1937
07:01:22.520 --> 07:01:34.720
Healing relaxation. And then as you focus on the inside

1938
07:01:34.840 --> 07:01:40.080
of your scalp where your brain is, you can start

1939
07:01:40.639 --> 07:01:50.479
to realize and notice the benefits of your brain relaxing deeply.

1940
07:01:54.959 --> 07:02:03.520
And as your brain continues to relax, he sends those

1941
07:02:04.279 --> 07:02:12.439
messages to the rest of your body and your mind

1942
07:02:14.319 --> 07:02:37.159
to re relax even more deeply, relax more completely, letting

1943
07:02:37.360 --> 07:02:49.080
go of any remaining thoughts or concerns, allowed them just

1944
07:02:49.319 --> 07:02:55.880
to drop onto the floor because they're no longer necessary

1945
07:02:57.119 --> 07:03:09.000
in this moment, In this moment of deep relaxation and calmness,

1946
07:03:11.319 --> 07:03:37.959
filling your brain with deep concentrated heathing, calming, relaxing, every

1947
07:03:38.639 --> 07:03:55.759
part of your brain feeling so loose and comfortable, so

1948
07:03:57.000 --> 07:04:11.400
relaxed and be peaceful. Your brain feels so light, that's

1949
07:04:11.599 --> 07:04:22.680
so healthy. In that sense of deep, deep comfort really

1950
07:04:23.599 --> 07:04:36.720
does allow you to enjoy those ever increasing sensations of

1951
07:04:38.639 --> 07:04:52.759
comfort that are spreading throughout your body, relaxing each and

1952
07:04:53.360 --> 07:04:55.880
every muscle of your body.

1953
07:04:57.959 --> 07:04:58.040
E.

1954
07:05:00.159 --> 07:05:19.319
Deeper and deeper, much more deeper than before, much more

1955
07:05:21.319 --> 07:05:35.080
comfort spreading through your body. In your mind, be so

1956
07:05:36.959 --> 07:05:53.000
peaceful and calm, so very very peaceful, in avery part

1957
07:05:55.680 --> 07:06:10.840
of your body, letting go the a everything averything, So

1958
07:06:12.200 --> 07:06:29.159
peaceful and calm, so relax a very second the passes

1959
07:06:32.200 --> 07:06:33.159
you feel.

1960
07:06:35.159 --> 07:06:54.119
Dper dper relax dper and dper relax.

1961
07:06:56.560 --> 07:07:15.479
Cam so come peace for so very peace from your

1962
07:07:15.799 --> 07:07:28.080
head down to your ties. Such peace and comfort growing

1963
07:07:28.599 --> 07:07:43.040
all the time, Such peace and comfort spreading through your

1964
07:07:43.240 --> 07:07:58.959
body and mind deep and deeper. Such comfort spreading and

1965
07:07:59.360 --> 07:08:10.639
sinking deeper into every muscle of your body, so that

1966
07:08:10.919 --> 07:08:35.279
you feel amazing, so relaxed, so peaceful, sola and peaceful,

1967
07:08:38.520 --> 07:08:52.799
letting go everything. I'm gonna do a body scan, focusing

1968
07:08:53.400 --> 07:08:59.040
on firstly how you feel in your body, Not trying

1969
07:08:59.119 --> 07:09:05.479
to change how you feel, not trying to relax, not

1970
07:09:05.680 --> 07:09:11.279
trying to move away from any discomfort or stress or tension.

1971
07:09:12.560 --> 07:09:19.240
Just accepting, observing and accepting how you feel in the

1972
07:09:19.319 --> 07:09:25.599
different parts of your body, Just allowing yourself to be

1973
07:09:25.919 --> 07:09:33.400
exactly as you are, to notice to get in touch

1974
07:09:38.000 --> 07:09:45.319
with how you actually feel in this moment. I'm going

1975
07:09:45.360 --> 07:09:56.360
to start off by focusing on your hands. Just be

1976
07:09:56.479 --> 07:10:04.479
aware of your hands. I'd like you to move your

1977
07:10:04.560 --> 07:10:09.520
hands around, just maybe move your fingers a little bit.

1978
07:10:12.000 --> 07:10:17.680
I've been and closing your hands very gently, just so

1979
07:10:18.119 --> 07:10:23.680
that you can get in touch with how your hands

1980
07:10:26.119 --> 07:10:46.439
and your fingers fell, very very slow movements. Focusing now

1981
07:10:47.319 --> 07:10:54.560
on your feet, and if you can just do kind

1982
07:10:54.560 --> 07:10:59.279
of an equivalent with your feet is you've just done

1983
07:10:59.520 --> 07:11:07.439
with your hands, Maybe turn in your ankles, moving your

1984
07:11:07.560 --> 07:11:19.119
feet around, moving your toes gently, but only very gently

1985
07:11:19.400 --> 07:11:31.319
and very slowly, noticing how your feet feel in this moment.

1986
07:11:38.240 --> 07:11:44.400
Focusing now and your eyes, I'd like you to just

1987
07:11:46.040 --> 07:11:51.840
focus on your eyelids. Maybe you can open and close

1988
07:11:51.919 --> 07:11:56.119
your eyes a couple of times to really get in

1989
07:11:56.360 --> 07:12:00.439
touch with how you feel when you do close your eyes.

1990
07:12:02.560 --> 07:12:08.959
The muscle changes in your eyes when you do close them,

1991
07:12:11.840 --> 07:12:18.200
maybe raising your eyebrows. It stretches the tops of your eyes,

1992
07:12:21.439 --> 07:12:29.840
perhaps squinting your eyes, scrunching up your eyes just so

1993
07:12:30.000 --> 07:12:38.400
you can hear it again. Touch with all aspects of

1994
07:12:39.599 --> 07:12:43.040
how your eyes feel.

1995
07:12:45.759 --> 07:12:46.240
Right now.

1996
07:12:55.599 --> 07:13:02.040
Now, focus in on your thighs. Anyway, it just starts

1997
07:13:02.080 --> 07:13:10.040
you to gently tense your thighs, just very very gently,

1998
07:13:12.360 --> 07:13:23.000
just enough so you can become more attuned to the

1999
07:13:24.319 --> 07:13:32.799
physical sensation of your upper legs, the front of your thighs,

2000
07:13:33.080 --> 07:13:44.080
in the backs of your thighs, noticing and observing how

2001
07:13:46.439 --> 07:14:01.479
your thighs feel right now, moving your focus to the

2002
07:14:01.599 --> 07:14:08.439
back of your neck, just noticing the back of your neck,

2003
07:14:09.919 --> 07:14:15.200
the muscles, and of course they lead to the side

2004
07:14:15.279 --> 07:14:19.439
of your neck. They also lead to the top of

2005
07:14:19.520 --> 07:14:25.880
your back, which leads to your shoulders. So as your

2006
07:14:26.200 --> 07:14:31.919
focus on the back of your neck, maybe you can

2007
07:14:32.880 --> 07:14:38.400
move your head gently upwards as if you're looking up.

2008
07:14:40.360 --> 07:14:45.959
Maybe moving your head down as if you're looking down.

2009
07:14:49.119 --> 07:14:53.959
Perhaps moving your head side to side, right to left,

2010
07:14:55.880 --> 07:15:07.040
but only very slowly and very gently. I'm not trying

2011
07:15:07.119 --> 07:15:15.360
to force anything. It has to be very very gentle,

2012
07:15:18.400 --> 07:15:19.159
just so.

2013
07:15:19.840 --> 07:15:20.360
You can.

2014
07:15:21.919 --> 07:15:33.520
Be more in touch with the feelings, with the sensations,

2015
07:15:33.720 --> 07:15:42.919
the physical sensations of how the back of your neck feels.

2016
07:15:44.680 --> 07:16:00.119
Right now, as we now focus on the tops of

2017
07:16:00.240 --> 07:16:06.439
your arms, the parts where your biceps and your triceps

2018
07:16:06.520 --> 07:16:14.599
are between your elbow and your shoulders. To focus on

2019
07:16:14.880 --> 07:16:22.040
those parts the tops of your arms. You may like

2020
07:16:22.159 --> 07:16:31.680
to just tense them, but very very gently and slowly.

2021
07:16:34.240 --> 07:16:41.479
See you're not straining or put in any pressure whatsoever

2022
07:16:43.159 --> 07:16:51.959
on your arms. It's just so that you can gain

2023
07:16:52.520 --> 07:17:00.599
more of a sense of how your upper arms are

2024
07:17:00.919 --> 07:17:12.319
feeling in this moment, and just noticing as you gently,

2025
07:17:14.479 --> 07:17:24.080
very gently and slowly tighten the muscles and then let go.

2026
07:17:28.360 --> 07:17:33.759
Notice how the tops of your arms feel.

2027
07:17:36.279 --> 07:17:36.919
Right now.

2028
07:17:44.959 --> 07:17:55.759
As a now focus on your stomach, the area the

2029
07:17:55.880 --> 07:18:02.159
lower abdomen area below your belly button, moving all the

2030
07:18:02.240 --> 07:18:16.000
way down to your hips, just above your grind. Maybe

2031
07:18:16.200 --> 07:18:23.840
you're able to tense these muscles in that area very

2032
07:18:26.080 --> 07:18:39.360
very gently and slowly, if that's a difficult thing to do,

2033
07:18:40.639 --> 07:18:48.840
and maybe you can just move your body, pushing your

2034
07:18:48.959 --> 07:18:53.799
stomach up, maybe moving a little bit to the side

2035
07:18:54.400 --> 07:19:00.880
using your hips, just so you can get at more

2036
07:19:02.520 --> 07:19:14.520
in tune with how your lower abdomen area is feeling

2037
07:19:17.319 --> 07:19:34.880
in this moment. Just noticing the physical sensations or your

2038
07:19:35.040 --> 07:19:54.000
lower abdomen as you move. Your attention to your mouth,

2039
07:19:59.319 --> 07:20:04.680
not to see and your lips and inside your mouth,

2040
07:20:07.000 --> 07:20:24.200
the teeth, your guns, your tongue, just noticing how your

2041
07:20:24.360 --> 07:20:33.560
tongue and your mouth feels it. May help by moving

2042
07:20:33.880 --> 07:20:40.360
your tongue around your mouth, moving it to your left,

2043
07:20:42.119 --> 07:20:47.799
maybe pressing it gently against the side of your mouth,

2044
07:20:49.360 --> 07:20:54.319
and then to the right, gently to the side of

2045
07:20:54.439 --> 07:21:02.360
your mouth, perhaps pressing up against the top of your mouth,

2046
07:21:03.560 --> 07:21:09.400
and then down gently against the bottom of your mouth,

2047
07:21:12.119 --> 07:21:28.319
always very slowly and a very very gentle so that

2048
07:21:28.520 --> 07:21:43.959
you can be aware of how you feel in your

2049
07:21:44.080 --> 07:22:05.360
mouth area. Now I'm going to focus on your wrists

2050
07:22:15.959 --> 07:22:23.040
and I'll ask you to maybe just routine your wrists

2051
07:22:24.919 --> 07:22:32.959
by moving your hands in a circular motion very gently

2052
07:22:34.880 --> 07:22:55.400
and slowly, just so that you can feel the sensations

2053
07:22:56.479 --> 07:23:11.880
that you are currently eperiencing in your risks. Perhaps move

2054
07:23:12.159 --> 07:23:24.680
in your hands up and down again very very gently

2055
07:23:28.080 --> 07:24:04.319
and slowly, very gentzl and slows, and now start to

2056
07:24:04.560 --> 07:24:20.279
observe your lower back. There bad part is just above

2057
07:24:20.680 --> 07:24:37.279
your hips, where your coxis are a whole area which

2058
07:24:37.400 --> 07:24:44.759
also really does include the signs of your body because

2059
07:24:44.880 --> 07:24:55.360
those muscles are very much connected as those muscles also

2060
07:24:55.639 --> 07:25:04.279
move into your hip area connecting to your buttocks the

2061
07:25:04.599 --> 07:25:19.240
sides of your hips, and if you're physically able to

2062
07:25:19.479 --> 07:25:28.639
do so, maybe you can very gently just move your

2063
07:25:28.799 --> 07:25:41.599
body ever so slightly, very slowly, some side to side,

2064
07:25:45.319 --> 07:25:52.799
just enough to e gauge.

2065
07:25:57.599 --> 07:25:58.799
How you feel.

2066
07:26:00.919 --> 07:26:15.599
In your lower back. Perhaps it could even move your

2067
07:26:15.840 --> 07:26:30.159
hips gently up and down, gently and slowly in order

2068
07:26:30.360 --> 07:26:44.119
to be in touch with the physical sensations of your

2069
07:26:44.279 --> 07:27:13.840
lower back. As we now move your attention to your jaw,

2070
07:27:17.119 --> 07:27:22.759
the area from your chin all the way up to

2071
07:27:23.000 --> 07:27:29.279
near where your ears are. The hole of your jaw.

2072
07:27:39.520 --> 07:27:46.400
You can, just if it's okay to do sime gently

2073
07:27:47.880 --> 07:27:57.720
open your mouth, not wide, no stretching, just very gently

2074
07:27:58.119 --> 07:28:13.119
and slowly opening your mouthing, closing your mouth very gently

2075
07:28:15.479 --> 07:28:27.200
and slowly, so you can.

2076
07:28:30.119 --> 07:28:31.319
Be in touch.

2077
07:28:37.799 --> 07:28:39.959
With how your jaw feels.

2078
07:28:43.400 --> 07:28:43.560
Now.

2079
07:29:10.479 --> 07:29:25.880
No to sit now the chest area, and you don't

2080
07:29:26.080 --> 07:29:33.400
need to do anything to move your chest because it

2081
07:29:33.680 --> 07:29:44.599
moves every time you breathe, and it moves very gently

2082
07:29:46.479 --> 07:30:03.799
and slowly automatically with each breath you takee As your

2083
07:30:04.200 --> 07:30:51.240
focus on how your chest feels when you bray, move

2084
07:30:51.439 --> 07:31:06.400
in your focus to your forms your elbows. Maybe you're

2085
07:31:06.520 --> 07:31:20.119
able to very gently and slowly tense the muscles in

2086
07:31:20.279 --> 07:31:27.240
your forearms, and when you do that, you can feel

2087
07:31:30.479 --> 07:32:02.360
your elbows as well, very gently and slowly, gently and

2088
07:32:02.959 --> 07:32:45.959
softly up, saving your forearms and delpos Now focus of

2089
07:32:46.159 --> 07:32:58.159
the rest of your back, your upper back in the middle,

2090
07:32:59.720 --> 07:33:16.479
the middle your back again, this part of your body

2091
07:33:19.439 --> 07:33:31.720
moves also every time you pray. You may not notice that.

2092
07:33:33.959 --> 07:33:46.040
Usually as you observe your upper back in the middle

2093
07:33:46.159 --> 07:34:03.560
of your back, you can really feel that gentle and

2094
07:34:05.200 --> 07:34:56.560
no movement. Moving your focus into your area, the buttys,

2095
07:34:58.959 --> 07:35:08.560
the bray, those muscles, and those bones in your midsection.

2096
07:35:36.159 --> 07:35:56.119
Just noticing how you're hips feel. Right now, you can

2097
07:35:58.680 --> 07:36:12.319
very very gently move your hips, maybe side to side,

2098
07:36:13.840 --> 07:37:07.479
very gently, and swallow very gently, softly, slowly, everything starts

2099
07:37:07.799 --> 07:37:23.159
to slow down, including the thoughts in your mind and

2100
07:37:23.319 --> 07:37:33.360
your mind itself just starts to gradually. It doesn't have

2101
07:37:33.520 --> 07:37:41.279
to be instant, but just gradually starting too. It's almost

2102
07:37:41.400 --> 07:37:52.520
like time is streight chin. It's a slower pace to

2103
07:37:52.759 --> 07:37:58.400
maybe what you're used to in your day to day life.

2104
07:38:01.560 --> 07:38:28.520
It's a slower movement of energy, very small movements which

2105
07:38:28.639 --> 07:38:36.759
make up the larger movements, which is always the case. Now.

2106
07:38:36.840 --> 07:38:41.360
When you move your hand, it might seem like it's

2107
07:38:41.479 --> 07:38:47.200
one movement, but it's lots of minute different muscles moving

2108
07:38:49.400 --> 07:39:00.720
in accordance with each other. What happens in this space

2109
07:39:01.520 --> 07:39:19.919
that we're sharing is we move from that big movement

2110
07:39:20.680 --> 07:39:36.840
into those smaller movements. Starting to focus on how your

2111
07:39:37.279 --> 07:39:43.959
body feels, not just as a whole, not just oh,

2112
07:39:44.040 --> 07:39:48.279
i'm feel in this way. I'm feeling stressed or tense,

2113
07:39:48.520 --> 07:39:53.959
or I'm feeling relaxed and calm. I'm feeling this way,

2114
07:39:54.080 --> 07:40:00.959
I'm feeling that way. Starting to notice that your body

2115
07:40:05.279 --> 07:40:14.919
begins to present to you small feelings around your body,

2116
07:40:21.479 --> 07:40:33.560
small physical sensations in your legs, whether pleasurable or not.

2117
07:40:38.959 --> 07:40:48.279
Maybe resisting the temptation to label them or to judge them,

2118
07:40:49.720 --> 07:40:55.799
those feelings, just thinking them, thinking about them is just

2119
07:40:56.040 --> 07:41:12.959
being neutral, just feelings, not being particularly concerned, but just

2120
07:41:13.360 --> 07:41:28.080
noticing what your body is telling you. The feelings in

2121
07:41:28.159 --> 07:41:34.360
your arms. Instead of feeling the hole of the arm,

2122
07:41:35.799 --> 07:41:45.000
maybe notice those individual feelings, all those different muscles and

2123
07:41:49.159 --> 07:41:58.319
the skin, the hairs of your arms, all the internal

2124
07:41:58.479 --> 07:42:14.639
parts of your arms, the veins, the bones. Just being

2125
07:42:14.720 --> 07:42:23.520
aware of maybe your elbow on your right arm has

2126
07:42:23.599 --> 07:42:34.919
a certain feeling. Maybe your left wrist also has its

2127
07:42:35.040 --> 07:42:55.759
own individual physical sensation. What about your forearm on your

2128
07:42:55.880 --> 07:43:08.159
right arm, your right forearm there may not be any

2129
07:43:08.720 --> 07:43:15.959
particular feeling that you could even give a name to,

2130
07:43:19.720 --> 07:43:24.080
may not feel like anything other than just a feeling.

2131
07:43:24.959 --> 07:43:37.040
You know, it's there. The feelings in your shoulders, perhaps

2132
07:43:37.119 --> 07:43:40.880
your shoulders when you think about them, kind of almost

2133
07:43:41.040 --> 07:43:47.759
like they're the same, you know, the same feeling, almost

2134
07:43:47.880 --> 07:43:52.560
like both of your shoulders are just one thing. Of

2135
07:43:52.680 --> 07:44:03.919
course they're not. And when you focus on your left

2136
07:44:03.959 --> 07:44:12.119
shoulder and then on your right shoulder, maybe find that

2137
07:44:12.279 --> 07:44:17.599
you move the muscles a little bit, maybe tense the

2138
07:44:17.759 --> 07:44:43.119
muscles gently, noticing the difference in each shoulder. On your

2139
07:44:43.200 --> 07:44:59.080
lower back, the left side of your lower back and

2140
07:44:59.799 --> 07:45:10.599
the right side of your lower back of course that

2141
07:45:10.799 --> 07:45:23.240
connection to your buttocks and to your hips, and also

2142
07:45:23.439 --> 07:45:37.159
moving up into the middle of your back. And sometimes

2143
07:45:37.560 --> 07:45:41.040
like right now, actually when I focus on their part,

2144
07:45:42.400 --> 07:45:46.799
when I focused on my buttocks and then I focused

2145
07:45:46.840 --> 07:45:50.959
on the middle of my back, I almost felt like

2146
07:45:51.159 --> 07:45:55.919
the muscles in my lower back were being stretched very gently,

2147
07:46:00.680 --> 07:46:05.959
just stretched a little bit. Even though I wasn't doing

2148
07:46:06.080 --> 07:46:14.840
anything to try to stretch your lower back, it just

2149
07:46:14.919 --> 07:46:27.240
seemed to happen. The feeling of very gently stretching your

2150
07:46:27.319 --> 07:46:54.880
lower back comes along feeling in your chest just noticing

2151
07:46:59.279 --> 07:47:08.080
what sensations you are experiencing in your chest right now.

2152
07:47:20.560 --> 07:47:24.319
And there's so much of the chest. Obviously, there's the

2153
07:47:24.479 --> 07:47:28.639
collar bone leading to the chest. You've got the chest bone,

2154
07:47:31.919 --> 07:47:39.720
You've got the muscles in your chest. Of course, if

2155
07:47:39.759 --> 07:47:48.119
you're female, there's possibly the breasts. You're male, you've got

2156
07:47:48.240 --> 07:47:54.400
the different well why not that different these days, But.

2157
07:47:56.560 --> 07:47:57.720
There may be more.

2158
07:47:59.439 --> 07:48:05.720
Muscles at the top of the chest, but at the

2159
07:48:05.919 --> 07:48:10.799
side underneath it's pretty much the same. Whether you're a

2160
07:48:10.880 --> 07:48:15.919
man or a woman. There's muscles there, muscles that stretch

2161
07:48:16.040 --> 07:48:21.000
out to your back as well as breast tissue which

2162
07:48:21.080 --> 07:48:29.360
stretches and moves into your back. To just being aware

2163
07:48:29.439 --> 07:48:49.959
of your chest, being with whatever feeling there is in

2164
07:48:50.119 --> 07:49:09.279
your chest. When I noticed that, I focus on my chest,

2165
07:49:13.680 --> 07:49:17.200
I feel it in my back and my upper back.

2166
07:49:18.680 --> 07:49:21.720
I mean, I guess the obvious reason would be because

2167
07:49:21.799 --> 07:49:31.680
you know, I'll breathe in in then it stretches my

2168
07:49:32.000 --> 07:49:42.799
chest and my back at the same time. It feels

2169
07:49:46.119 --> 07:49:57.759
it feels okay, it doesn't feel I got a little

2170
07:49:57.799 --> 07:50:04.200
bit of pain in my right chest, A little bit

2171
07:50:04.360 --> 07:50:10.880
not pain, but little discomfort, maybe stiffness possibly, I don't know.

2172
07:50:14.919 --> 07:50:22.479
I noticed my shoulders are also wanting to flex for

2173
07:50:22.599 --> 07:50:27.639
some reason. I think that's probably part of my upper back,

2174
07:50:32.720 --> 07:50:37.880
that connection between my shoulders my upper back. Because I

2175
07:50:37.919 --> 07:50:42.919
can move my shoulders and stretch the muscles in my back,

2176
07:50:45.439 --> 07:50:51.959
moving the shoulders backwards or up, which then moves I

2177
07:50:52.040 --> 07:50:54.200
think it's the scapulous.

2178
07:50:56.080 --> 07:50:56.680
In your back.

2179
07:51:06.759 --> 07:51:14.400
It feels quite nice. Actually, A good thing about this

2180
07:51:14.720 --> 07:51:19.479
is you can, if you want to, you can just

2181
07:51:23.040 --> 07:51:34.759
flex or stimulate the various muscles in your body gently

2182
07:51:36.200 --> 07:51:39.639
in order to get more of a sense of how

2183
07:51:39.759 --> 07:51:54.639
they feel. And when you're relaxing, when you do tense

2184
07:51:54.720 --> 07:51:58.639
and muscle and you let it go and you let

2185
07:51:58.720 --> 07:52:07.720
it relax, it relaxes way more than it would normally.

2186
07:52:12.680 --> 07:52:17.919
That you have to feel that you're able to do that.

2187
07:52:19.560 --> 07:52:25.279
There's no point doing it if there's an issue with

2188
07:52:25.439 --> 07:52:30.840
the per part of your body. You need to be

2189
07:52:31.479 --> 07:52:44.400
gentle with yourself at all times when relaxing deeply, It's

2190
07:52:44.479 --> 07:53:00.319
important to be kind to yourself. As you notice your mind.

2191
07:53:04.599 --> 07:53:11.599
How much has your mind slowed down since we started

2192
07:53:13.000 --> 07:53:38.520
this recording, How came and peaceful is your mind right now?

2193
07:53:45.439 --> 07:53:50.759
We have nothing to think about, and just my voice

2194
07:53:51.000 --> 07:54:00.159
to listen to because you know the intention behind and

2195
07:54:00.880 --> 07:54:09.840
this recording is relaxation. At the very least, for you

2196
07:54:10.279 --> 07:54:15.119
to feel more relaxed at the end of the recording

2197
07:54:15.360 --> 07:54:23.240
than you did at the beginning, at the very least,

2198
07:54:27.400 --> 07:54:36.400
for your mind to slow down because your body continues

2199
07:54:38.439 --> 07:54:55.000
to relax, because that's what you want to happen. That's

2200
07:54:55.119 --> 07:55:16.319
what you expect to happen. For relaxation to fill your body,

2201
07:55:24.560 --> 07:55:33.400
maybe calm your mind to the point of boredom. When

2202
07:55:33.520 --> 07:56:17.040
you start maybe to drift away breast in it's almost

2203
07:56:17.319 --> 07:56:26.479
as if you're moving further away from your body in

2204
07:56:26.599 --> 07:56:40.040
your mind, just leaving that there, kind of liking it

2205
07:56:40.520 --> 07:56:46.400
an escape pod in the spaceship a movie, a space movie.

2206
07:56:46.520 --> 07:56:48.479
You know, when they get into a little part in it,

2207
07:56:50.360 --> 07:57:06.919
since the man far away from the spaceship safe dream

2208
07:57:15.479 --> 07:58:33.680
and continue to relax, drifting so slow emp so, so

2209
07:58:34.479 --> 07:59:19.720
rare em p so, and focusing on the feeling of

2210
07:59:19.919 --> 07:59:30.880
those individual parts of your body that are relaxing.

2211
07:59:32.119 --> 07:59:32.799
One by one.

2212
07:59:40.479 --> 07:59:52.840
You may find that every now and then you realize

2213
07:59:53.000 --> 08:00:03.880
that you aren't listening to my boy because your mind

2214
08:00:04.439 --> 08:00:19.200
started to imagine something different, maybe started to almost move

2215
08:00:19.400 --> 08:00:28.479
into some kind of a dreamy state, and then you

2216
08:00:28.599 --> 08:00:35.400
become aware of my voice again. And even though you

2217
08:00:36.400 --> 08:00:42.560
may want to focus on my voice, you may also

2218
08:00:43.319 --> 08:00:57.119
wish to allow your mind to just drift naturally into

2219
08:00:57.240 --> 08:01:18.680
that space of comfort and safety. As you feel more

2220
08:01:19.319 --> 08:01:32.560
comfort spreading through your body like a warm blanket covering

2221
08:01:32.720 --> 08:01:46.720
you gently, keeping your body at just the perfect temperature.

2222
08:01:57.159 --> 08:02:07.520
And even if you can hear background sounds, they just

2223
08:02:08.959 --> 08:02:22.720
don't seem to matter anymore. There's that sense of peace

2224
08:02:25.240 --> 08:02:39.759
spreads through your mind like a gentle breeze, yes, strong

2225
08:02:39.919 --> 08:02:51.639
enough to blow away all negativity, strong.

2226
08:02:51.479 --> 08:02:51.959
Enough to.

2227
08:02:55.360 --> 08:03:05.479
Remove from your mind any anxiety or stress that was

2228
08:03:05.680 --> 08:03:20.759
there before, and blow away any other thoughts or feelings

2229
08:03:21.159 --> 08:03:46.560
that just don't fit with the sense relaxation that is

2230
08:03:46.840 --> 08:04:12.159
feeling your body and your mind. Unless you focus on

2231
08:04:12.319 --> 08:04:18.759
your mind and count down from ten down to one,

2232
08:04:20.159 --> 08:04:30.479
and with each number you hear, your mind will become

2233
08:04:36.560 --> 08:04:56.880
slightly more relaxed, just just slightly, from ten down to nine,

2234
08:04:57.720 --> 08:05:04.639
just a slight movement, from nine down to eight, just

2235
08:05:04.759 --> 08:05:21.840
another small change in how you feel. Eight down to seven.

2236
08:05:24.639 --> 08:05:30.040
That feeling is a gap, almost like a gap that

2237
08:05:30.400 --> 08:05:40.040
starts to get wider. The gap between those feelings that

2238
08:05:40.240 --> 08:05:47.159
you used to have in your mind compared to the

2239
08:05:47.360 --> 08:05:54.479
feelings you have that are growing now, feelings of comfort

2240
08:05:54.840 --> 08:06:06.439
and security and confidence, and the gap becomes wider. Eight

2241
08:06:06.560 --> 08:06:13.520
down to seven, seven, down to six, and when you

2242
08:06:13.599 --> 08:06:19.919
get to five, your mind will start to have a

2243
08:06:20.400 --> 08:06:33.560
certain physical sensation, most like there's a magnet outside of

2244
08:06:33.680 --> 08:06:39.880
your head sucking the tension and the stress and any

2245
08:06:40.000 --> 08:06:47.520
remaining feelings that you don't want, sucking them out through

2246
08:06:47.639 --> 08:06:58.200
your skull. And in down to four you can start

2247
08:06:58.319 --> 08:07:06.119
to really expels experience that sense of not just emptiness,

2248
08:07:06.360 --> 08:07:19.880
but space, a place full of fresh air, the place

2249
08:07:19.959 --> 08:07:26.479
where you can stretch. It's almost as if as you

2250
08:07:26.639 --> 08:07:31.599
go down to four and three your mind is expanding,

2251
08:07:32.240 --> 08:07:45.279
with this sense of peace and tranquility growing as it

2252
08:07:45.439 --> 08:07:53.240
moves down to When you get to one, your mind

2253
08:07:56.560 --> 08:08:09.639
just feels exactly how you want to feel, almost perfect feeling,

2254
08:08:15.479 --> 08:08:20.319
maybe the sensation that.

2255
08:08:21.959 --> 08:08:23.319
You'd like to keep.

2256
08:08:26.400 --> 08:08:37.200
A place that's safe, where nothing can affect you at all,

2257
08:08:48.919 --> 08:08:53.599
and you can stay in that that space of comfort

2258
08:08:53.720 --> 08:09:03.439
and confidence, confident in your own ability to create this

2259
08:09:04.360 --> 08:09:10.360
space and this feeling of comfort within your own mind.

2260
08:09:11.919 --> 08:09:21.599
Just by counting from ten down to one. And this

2261
08:09:21.799 --> 08:09:26.159
is something that you can do yourself when you're on

2262
08:09:26.279 --> 08:09:34.000
your own, the time when you can maybe sit down,

2263
08:09:35.000 --> 08:09:45.880
maybe just for a few minutes, close your eyes, just

2264
08:09:46.200 --> 08:10:00.680
count slowly from ten down to one and reexperience these

2265
08:10:00.880 --> 08:10:11.200
feelings in your mind. And when you feel that way

2266
08:10:11.360 --> 08:10:26.360
in your mind, your body copies your mind, and that

2267
08:10:26.639 --> 08:10:33.159
feeling is spread through your spine and your nervous system

2268
08:10:33.840 --> 08:10:41.159
into every part of your body, travels through your blood stream,

2269
08:10:46.759 --> 08:11:07.240
healing and relaxing every particle of your existence. Now we

2270
08:11:07.360 --> 08:11:16.119
can we can practice this a few times before the

2271
08:11:16.319 --> 08:11:20.840
end of the recording, and then you can practice on

2272
08:11:20.959 --> 08:11:28.479
your own. And each time you count for ten about one,

2273
08:11:33.159 --> 08:11:44.279
the feelings of comforts, calmness, and deep deep relaxation becomes

2274
08:11:44.599 --> 08:12:00.479
stronger and deeper feeling your mind and your brain with

2275
08:12:00.720 --> 08:12:10.200
these positive chemicals, the spread throughout your body, relaxing you

2276
08:12:12.200 --> 08:12:21.680
so quickly, relaxing your whole body and mind so very

2277
08:12:23.400 --> 08:12:34.639
very easily just by counting from ten down to one.

2278
08:12:39.799 --> 08:12:42.360
So we're going to do it now. I'm going to

2279
08:12:42.479 --> 08:12:46.599
count from ten down to one. I'd like you to

2280
08:12:46.759 --> 08:12:51.240
repeat the number after me. So when I say ten,

2281
08:12:54.279 --> 08:12:57.360
you can just repeat to yourself.

2282
08:12:58.759 --> 08:12:59.000
Ten.

2283
08:13:04.599 --> 08:13:13.919
Just notice, be aware of how you feel in your

2284
08:13:14.119 --> 08:13:23.599
mind and your body. Then when I say nine, you

2285
08:13:23.720 --> 08:13:39.520
can repeat to yourself nine again, noticing the increase in

2286
08:13:39.759 --> 08:13:47.720
comfort and calmness in your mind and in your body.

2287
08:13:53.720 --> 08:14:03.159
The same when I say eight, when I say seven, six,

2288
08:14:05.680 --> 08:14:20.000
when I say five, four, when I say three, two,

2289
08:14:24.400 --> 08:14:30.560
and lastly when I say one, you can repeat that number.

2290
08:14:38.040 --> 08:14:38.200
Now.

2291
08:14:38.319 --> 08:14:43.880
Of course, when you do this on your own without

2292
08:14:44.000 --> 08:14:49.000
listening to me, you can say the numbers or whatever

2293
08:14:50.599 --> 08:14:59.040
speed that you feel is necessary for you, so you

2294
08:14:59.200 --> 08:15:05.000
can adapt. So if you feel you want to say

2295
08:15:05.119 --> 08:15:10.959
the numbers ten down to one faster than I do,

2296
08:15:12.720 --> 08:15:15.279
then you go ahead and do that. Or if you

2297
08:15:15.479 --> 08:15:19.479
feel when you do it yourself that you'd like to

2298
08:15:19.680 --> 08:15:28.040
have more more space between the numbers, maybe take a

2299
08:15:28.159 --> 08:15:31.599
lot longer to get from ten.

2300
08:15:33.520 --> 08:15:34.759
All the way.

2301
08:15:34.720 --> 08:15:52.319
Down to one, that's your choice also to do. So

2302
08:15:52.400 --> 08:15:54.720
I'm going to count from ten down.

2303
08:15:54.599 --> 08:16:03.240
To one, and when I get to one, that.

2304
08:16:03.360 --> 08:16:09.119
Will be the end of this recording. And less, of course,

2305
08:16:09.159 --> 08:16:59.919
you're listening with music, and the music will continue ten nine, eights.

2306
08:17:12.959 --> 08:18:28.439
At seven, four.

2307
08:20:52.840 --> 08:22:08.880
Twenty ninety, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

2308
08:22:13.680 --> 08:22:14.159
Four.

2309
08:22:18.240 --> 08:22:23.959
Three two.

2310
08:22:30.240 --> 08:22:30.439
One.

2311
08:22:38.840 --> 08:22:49.240
Now open your eyes, noticing how you physically feel having

2312
08:22:49.319 --> 08:22:56.919
counted down from twenty to one, allowing stress and tension

2313
08:22:57.439 --> 08:23:02.080
to leave through your fingertips and your toe. And as

2314
08:23:02.119 --> 08:23:06.840
you focus on your fingertips, maybe they feel a little

2315
08:23:06.880 --> 08:23:13.919
bit tingly, which is I suppose quite an understanding considering

2316
08:23:14.000 --> 08:23:18.520
the tension has been exiting your body through your fingertips.

2317
08:23:25.000 --> 08:23:26.959
So now I'm going to count from twenty down to

2318
08:23:27.080 --> 08:23:34.319
one again. This time you're got to feel relief of

2319
08:23:34.479 --> 08:23:40.159
tension and stress and the anxiety that you may have

2320
08:23:44.840 --> 08:23:53.240
leaving through your stomach. Just leaving through your stomach, almost

2321
08:23:53.279 --> 08:23:59.040
as if it's just releasing the whole of your stomach

2322
08:24:00.200 --> 08:24:04.720
naval to just above your chest or below your chest,

2323
08:24:04.840 --> 08:24:09.400
rather so surround in your belly button area, the whole area.

2324
08:24:11.520 --> 08:24:16.119
You can feel the tension of your body wherever's left,

2325
08:24:16.400 --> 08:24:21.680
just releasing from that area, and you may notice that

2326
08:24:21.840 --> 08:24:28.080
your stomach will become very relaxed as I countdown from

2327
08:24:28.159 --> 08:25:47.119
twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2328
08:25:51.919 --> 08:26:12.759
four three two what And you can open your eyes

2329
08:26:12.840 --> 08:26:15.279
again if you choose, or you can just keep them

2330
08:26:15.360 --> 08:26:22.279
closed because it feels relaxing. Just notice how your stomach feels.

2331
08:26:23.720 --> 08:26:27.319
I notice as your focus, just do a little scan

2332
08:26:27.599 --> 08:26:34.119
of your body. Just notice how your body feels. Focusing

2333
08:26:37.240 --> 08:26:44.040
up your body, your back, chest, stomach, legs, arms, hands, feet,

2334
08:26:47.080 --> 08:26:54.000
just noticing, and you know, you may start to feel

2335
08:26:56.520 --> 08:27:00.279
more of a sense of tiredness, which may be the

2336
08:27:00.400 --> 08:27:06.439
reason you're listening to this recording because you would like

2337
08:27:06.680 --> 08:27:16.119
to let go completely of everything and dreapt off into

2338
08:27:16.240 --> 08:27:31.240
a nice, natural, calm, relaxing sleep. So now we're going

2339
08:27:31.319 --> 08:27:40.759
to focus on your forehead, and if you choose, you

2340
08:27:40.840 --> 08:27:45.919
can incorporate your eyes in this focus as well. Your

2341
08:27:46.000 --> 08:27:52.560
forehead and your eyes, it's that whole area basically, almost

2342
08:27:52.639 --> 08:27:55.360
as if you were wearing a mask, you know, like

2343
08:27:55.520 --> 08:28:00.639
a I don't know, a Batman mask or something, or

2344
08:28:02.759 --> 08:28:05.439
I'm trying to fa zorrow or something, you know, the

2345
08:28:05.560 --> 08:28:08.639
kind of mask that covers your eyes but also covers

2346
08:28:08.720 --> 08:28:14.479
quite a lot of the forehead. I'm focusing on that

2347
08:28:14.680 --> 08:28:17.319
area because that's the area that we're now going to

2348
08:28:17.400 --> 08:28:23.759
release tension and stress from your mind and your brain

2349
08:28:24.040 --> 08:28:27.599
from your mind, and any tension that you may have

2350
08:28:27.919 --> 08:28:32.040
remaining in your face, in your neck, and your jawl

2351
08:28:33.200 --> 08:28:38.880
and your eyes, and your forehead or your scalp. So

2352
08:28:39.000 --> 08:28:44.599
basically any tension within your head area, including your mind

2353
08:28:45.360 --> 08:28:53.000
and your brain, and that's going to be released through

2354
08:28:53.040 --> 08:28:59.799
your forehead and your eyes. As I count down again

2355
08:29:00.080 --> 08:29:53.880
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven,

2356
08:30:00.159 --> 08:30:21.319
hand nine, eight, seven, six.

2357
08:30:25.119 --> 08:30:45.639
Five, four, three two one.

2358
08:30:53.720 --> 08:31:01.840
Noticing, and she scanned her face with jaw, your eyes,

2359
08:31:03.119 --> 08:31:10.520
the cheap bones, your ears, your forehead, your scalp.

2360
08:31:11.680 --> 08:31:15.319
Your neck, the back of your neck, in the front

2361
08:31:15.400 --> 08:31:15.759
of your.

2362
08:31:15.759 --> 08:31:21.880
Neck, the side of your neck, and your throat. M

2363
08:31:25.520 --> 08:31:36.599
noticing being aware of the comfort increased be in the relaxation,

2364
08:31:38.759 --> 08:31:43.639
not just in your head and neck and mind, also

2365
08:31:44.119 --> 08:31:54.240
the rest of your body. Notice how loose and calm

2366
08:31:54.400 --> 08:31:57.599
you feel, and how easily.

2367
08:31:59.319 --> 08:32:00.840
It is just let go.

2368
08:32:03.680 --> 08:32:20.080
Completely, Let go completely, how easily.

2369
08:32:27.080 --> 08:32:28.439
That's what I'm going to do now?

2370
08:32:28.680 --> 08:32:32.200
Is I wanted to focus on the top of your head?

2371
08:32:37.639 --> 08:32:44.919
Am I going to allow every last piece of tension

2372
08:32:46.080 --> 08:32:51.080
or stress that might be lingering or hiding in your

2373
08:32:51.159 --> 08:32:59.159
body or mind, my head, to just be sucked out

2374
08:33:00.319 --> 08:33:05.080
at the top of your head and released.

2375
08:33:08.279 --> 08:33:08.919
Into the air.

2376
08:33:10.200 --> 08:33:16.400
Once sucked out into the clouds, imagine a big cloud

2377
08:33:16.479 --> 08:33:21.799
above your head and it's like a whirlpool, and this

2378
08:33:21.919 --> 08:33:24.400
is can suck that tension.

2379
08:33:25.639 --> 08:33:30.240
Out the top of your head and just take it.

2380
08:33:30.240 --> 08:33:39.560
Away good your focus. Imagine an opening on the top

2381
08:33:39.639 --> 08:33:45.080
of your head with a tension and stress and any

2382
08:33:45.159 --> 08:33:49.599
remaining issues may be worries or concerns that have no

2383
08:33:49.959 --> 08:33:50.479
use to you.

2384
08:33:50.639 --> 08:33:54.439
Now you can all be sucked down at the top

2385
08:33:54.479 --> 08:33:55.319
of your head.

2386
08:33:57.080 --> 08:34:03.639
Taken away. I count down again from twenty down to

2387
08:34:03.880 --> 08:35:46.119
one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, even, ten, nine, eight, seven, six, five,

2388
08:35:51.639 --> 08:36:24.159
four three, to what breathe. I'm noticing how you feel,

2389
08:36:30.720 --> 08:36:39.279
how relaxed and calm you physically and mentally feel right now,

2390
08:36:44.959 --> 08:36:54.720
how peace so your mind feels. It feels so nice

2391
08:36:54.959 --> 08:37:01.479
to just let go, to give yourself some space to

2392
08:37:01.680 --> 08:37:13.080
breathe easily, to think calmly, and just to take a

2393
08:37:13.200 --> 08:37:20.680
break from all that pointless worry and concerns about things

2394
08:37:20.959 --> 08:37:30.200
that you don't need to think about right now, because

2395
08:37:31.799 --> 08:37:35.880
this is your time to let go. This is your

2396
08:37:36.040 --> 08:37:45.959
space to enjoy feeling deeply relaxed, peaceful in your mind,

2397
08:37:47.200 --> 08:37:57.479
relaxed in your body. They can feel so good, so nice,

2398
08:37:58.240 --> 08:38:06.080
just not have to do anything to be able to

2399
08:38:07.400 --> 08:38:17.279
really enjoy that serenity that comes of letting go completely,

2400
08:38:19.439 --> 08:38:21.759
that peacefulness that comes with.

2401
08:38:28.479 --> 08:38:29.840
Being in this.

2402
08:38:31.680 --> 08:38:41.720
Peaceful space. And you can keep this sense of calmness

2403
08:38:42.599 --> 08:38:53.720
for as long as you choose. If you choose to

2404
08:38:53.959 --> 08:39:01.400
drift off into deep, healing, natural sleep, then you can

2405
08:39:01.520 --> 08:39:13.040
do that. It's completely up to you. And you can

2406
08:39:13.240 --> 08:39:17.919
keep this feeling of calmness physically and in your mind

2407
08:39:19.200 --> 08:39:34.040
as long as you choose to feel completely relaxed, completely relaxed.

2408
08:39:37.279 --> 08:39:42.919
And I'd like you to make up your mind that

2409
08:39:42.959 --> 08:39:53.119
you're going to relax, and I want.

2410
08:39:52.959 --> 08:39:56.439
To explore that with you. What it feels like when

2411
08:39:56.479 --> 08:40:05.720
you actually decide that you're going to relax, not forcing yourself,

2412
08:40:05.840 --> 08:40:12.040
but giving yourself that. Yes, it is a command, really,

2413
08:40:12.119 --> 08:40:19.040
isn't it. When you're telling yourself relax in a gentle

2414
08:40:19.159 --> 08:40:26.200
but firm way that only you can really tell yourself

2415
08:40:26.639 --> 08:40:29.479
in that way. You can't really have someone else saying

2416
08:40:29.520 --> 08:40:35.639
to you, now it relax relax, you know, and it

2417
08:40:35.720 --> 08:40:38.119
needs to be gentle. But you can't someone else can't

2418
08:40:38.200 --> 08:40:47.200
really have the same the same kind of influence or

2419
08:40:47.560 --> 08:40:55.680
power that you have over your own physicality, over how

2420
08:40:55.880 --> 08:41:06.040
you feel, because when you say it to yourself it

2421
08:41:06.319 --> 08:41:14.119
means more. It's personal, and your brain and your unconscious

2422
08:41:14.360 --> 08:41:20.479
mind and your body listens to what you say. So,

2423
08:41:20.799 --> 08:41:24.560
for example, we'll test it out. We'll do a little test,

2424
08:41:24.680 --> 08:41:28.319
a few little tests along the way, and you can

2425
08:41:28.439 --> 08:41:34.680
get more of an idea of the force, a positive

2426
08:41:34.919 --> 08:41:41.319
force that you can have in creating a sense of

2427
08:41:41.599 --> 08:41:46.599
comfort and relaxation in your body and your mind quite

2428
08:41:46.720 --> 08:41:59.439
quickly just by you telling yourself to relax. So I'm

2429
08:41:59.439 --> 08:42:06.639
going to start by it's focus on your hands. Focus

2430
08:42:06.720 --> 08:42:09.319
on your hands, and just tell your hands to relax,

2431
08:42:10.360 --> 08:42:15.279
and just say relax. As you focus on your hands,

2432
08:42:17.520 --> 08:42:22.080
you could say my hands are relaxed, or I want

2433
08:42:22.119 --> 08:42:26.319
my hands to relax. But I think if you actually

2434
08:42:26.400 --> 08:42:33.360
do it directly by focusing and imagining that your hands

2435
08:42:34.400 --> 08:42:36.759
can hear what you're saying, you know, like they've got

2436
08:42:36.799 --> 08:42:42.520
little ears, which it's a little weird. So talking to

2437
08:42:42.720 --> 08:42:59.439
your hands and just say relax. Medicine how your hands

2438
08:42:59.479 --> 08:43:15.119
start to relax. Now, focus on your eyes and tell

2439
08:43:15.119 --> 08:43:20.119
your eyes to relax. You're just saying the same word relax,

2440
08:43:21.599 --> 08:43:28.119
and find the right tone for you. You know, I

2441
08:43:28.240 --> 08:43:37.919
might say relax, but you you might say relax or relax.

2442
08:43:38.479 --> 08:43:42.520
You know, you might say it differently to yourself, and

2443
08:43:43.639 --> 08:43:49.639
that's important for you to gauge what feels right for you.

2444
08:43:51.520 --> 08:43:56.439
To just tell your eyes to relax whilst focusing on

2445
08:43:56.520 --> 08:44:01.599
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

2446
08:44:02.159 --> 08:44:37.680
and just tell your eyes directly relax now. Now, I

2447
08:44:37.880 --> 08:44:48.159
just did that myself, and sometimes you may feel that

2448
08:44:48.279 --> 08:44:53.279
you need a bit more time or the different parts

2449
08:44:53.360 --> 08:44:57.240
to relax, you know, because I start talking again and

2450
08:44:57.400 --> 08:45:02.360
maybe that part hasn't relaxed fully. But what happened is

2451
08:45:02.439 --> 08:45:05.159
that it would just continue to relax even though I'm talking.

2452
08:45:06.759 --> 08:45:12.560
And that's happened with my eyes. Something else I noticed

2453
08:45:12.639 --> 08:45:17.319
is when I started focusing on my eyes, that actually

2454
08:45:18.080 --> 08:45:20.919
almost became they got worse before they got better in

2455
08:45:21.000 --> 08:45:24.840
a way. So I felt a degree of tension growing

2456
08:45:24.919 --> 08:45:30.599
in my eyes and then disappearing. So I think what

2457
08:45:30.799 --> 08:45:33.680
that was really it was just me becoming more aware

2458
08:45:35.279 --> 08:45:39.880
of the tension that was already there that I wasn't.

2459
08:45:40.840 --> 08:45:44.759
I wasn't focused on it before, so I wasn't really

2460
08:45:45.520 --> 08:46:02.919
acknowledging it or really conscious to those feelings. Yeah, my

2461
08:46:03.040 --> 08:46:07.200
eyes are still continuing to relax, as well as my hands. Actually,

2462
08:46:10.680 --> 08:46:16.080
my hands have got a certain kind of energy like

2463
08:46:16.360 --> 08:46:21.479
not buzzing that I can kind of fueler a degree

2464
08:46:21.520 --> 08:46:27.479
of energy in my hands. Maybe that's where the tension

2465
08:46:27.599 --> 08:46:39.560
is being released. Maybe that's the causing that. The next part,

2466
08:46:39.680 --> 08:46:40.959
I think we should focus on.

2467
08:46:41.000 --> 08:46:41.840
The back of the neck.

2468
08:46:42.520 --> 08:46:43.759
That's a part which was quite.

2469
08:46:43.599 --> 08:46:48.400
Often well for me, holds tension. I don't know about

2470
08:46:48.479 --> 08:46:53.119
for yourself, but I think it's quite a standard place

2471
08:46:53.240 --> 08:46:59.919
where tension is sometimes held. So, and I'm doing this

2472
08:47:00.200 --> 08:47:02.799
exactly what you're doing as you do it as well,

2473
08:47:02.959 --> 08:47:06.919
So I'm telling my body parts to relax as well.

2474
08:47:07.680 --> 08:47:09.080
So if you tell your neck at the.

2475
08:47:09.159 --> 08:47:11.959
Back of your neck, focus on the back of your neck,

2476
08:47:12.119 --> 08:47:19.040
and just say relax in your own words, in your

2477
08:47:19.080 --> 08:47:22.720
own tone, in your own voice. You can say out loud,

2478
08:47:22.880 --> 08:47:27.040
or you can just say it to yourself internally. But

2479
08:47:27.200 --> 08:47:31.919
you're focusing, and you're saying it literally to the back of.

2480
08:47:31.959 --> 08:47:34.840
Your neck, as if the back of your neck can

2481
08:47:34.919 --> 08:47:41.639
actually hear what you're saying. So do that now, just

2482
08:47:41.720 --> 08:47:46.119
say relax to the back of your neck and I'll

2483
08:47:46.159 --> 08:47:46.680
do the same.

2484
08:48:25.520 --> 08:48:29.040
Now, what I noticed and you may have had similar

2485
08:48:29.119 --> 08:48:33.560
thing is, even though I was focusing on the back

2486
08:48:33.639 --> 08:48:44.560
of my neck, other parts started to I don't know,

2487
08:48:44.919 --> 08:48:48.319
show themselves to me or maybe because they want to

2488
08:48:48.319 --> 08:48:52.200
be relaxed as well. But I started noticing the feelings

2489
08:48:52.279 --> 08:48:55.439
in my shoulders at tension in my shoulders and.

2490
08:48:55.520 --> 08:48:56.319
In my upper back.

2491
08:48:59.400 --> 08:49:05.400
Whether that is because my back of my neck was saying, well,

2492
08:49:05.439 --> 08:49:10.400
I'm pretty much okay, it's the other parts that need attention,

2493
08:49:16.840 --> 08:49:19.840
but my low my back of my neck is still relaxing.

2494
08:49:21.319 --> 08:49:23.759
But I just became more aware of other parts that

2495
08:49:24.040 --> 08:49:32.680
needed attention. Now, this might happen and it's not. It

2496
08:49:32.759 --> 08:49:36.200
doesn't mean that it's going wrong. It just means you're

2497
08:49:36.279 --> 08:49:42.959
being notified of more places that also want to feel relaxed.

2498
08:49:46.200 --> 08:49:50.560
So I'm going to focus on my upper back. So

2499
08:49:50.799 --> 08:49:54.400
you can do the same. Even if you don't have

2500
08:49:54.560 --> 08:49:59.880
any feelings of tension that are obvious in your upper back,

2501
08:50:01.840 --> 08:50:06.720
you just focus on your back and the whole area

2502
08:50:06.880 --> 08:50:11.360
from the shoulder blades down to the middle of your

2503
08:50:11.439 --> 08:50:15.680
back and the spine, and with me, it's more the

2504
08:50:15.799 --> 08:50:23.799
shoulder blades are more. Yeah, that's the parts that really

2505
08:50:25.880 --> 08:50:32.599
sort of giving me the good that they need to relax.

2506
08:50:32.680 --> 08:50:34.959
In the sounds, going to ask that part to relax,

2507
08:50:36.200 --> 08:50:37.200
and you can do the same.

2508
08:50:37.319 --> 08:51:04.040
Now relax out the back. There's something strange happened there.

2509
08:51:04.560 --> 08:51:07.200
And this often happens.

2510
08:51:07.279 --> 08:51:08.159
I've been doing this for.

2511
08:51:11.080 --> 08:51:19.040
Sixteen years or something, and often I'm one surprised but amazed,

2512
08:51:19.119 --> 08:51:25.000
really bad. There can be a feeling. So when I

2513
08:51:25.159 --> 08:51:28.639
was focusing on the back of my neck, my upper

2514
08:51:28.720 --> 08:51:33.599
back was starting to feel quite stressed and in need

2515
08:51:33.759 --> 08:51:39.080
of attention. As soon as I started talking to you

2516
08:51:39.360 --> 08:51:44.520
about my upper back and talking about, you know, getting

2517
08:51:44.560 --> 08:51:49.360
ready to ask the upper back to relax, MI, the

2518
08:51:49.400 --> 08:51:55.000
back already started to relax. It's almost as if it

2519
08:51:55.159 --> 08:52:05.439
doesn't need to hear the words, just needs attention, just

2520
08:52:05.639 --> 08:52:17.400
needs to be noticed. And that is something that often

2521
08:52:17.599 --> 08:52:24.599
happens in this type of situation, is when you start

2522
08:52:25.680 --> 08:52:30.680
to relax a couple of parts of your body, as

2523
08:52:30.720 --> 08:52:35.279
we've done with our hands, the eyes and the eyelids,

2524
08:52:37.080 --> 08:52:37.720
and now.

2525
08:52:38.840 --> 08:52:46.240
Back of the neck, top of the bag, up.

2526
08:52:46.200 --> 08:52:49.599
The back the rest of the body seems to just

2527
08:52:51.000 --> 08:53:00.840
take notice and decide in its own way to start relaxing.

2528
08:53:02.639 --> 08:53:08.080
Other parts of your body start to just become looser.

2529
08:53:12.799 --> 08:53:15.599
I suppose it's kind of like a bit of an avalanche,

2530
08:53:15.799 --> 08:53:20.520
you know, the little ball starts rolling, and before you

2531
08:53:20.639 --> 08:53:23.639
know it, the whole of your body is completely relaxed

2532
08:53:23.720 --> 08:53:40.400
and charm And if you focus on your face, you

2533
08:53:40.520 --> 08:53:48.080
focus on your eyes, your eyelids, your eyebrows, and the

2534
08:53:48.240 --> 08:53:56.799
muscles around your eyes. Maybe you start to notice that

2535
08:53:58.560 --> 08:54:03.639
your forehead is more relaxed than it was. Maybe your

2536
08:54:03.759 --> 08:54:09.560
face is more relaxed. I would say my entire face

2537
08:54:09.720 --> 08:54:24.319
is a lot more relaxed than it was. So you're

2538
08:54:24.319 --> 08:54:30.840
going to focus now on your shoulders again, just like before.

2539
08:54:32.200 --> 08:54:35.520
Just tell your shoulders. I mean you can do them

2540
08:54:35.560 --> 08:54:37.759
in the digity. You can do the right shoulder and

2541
08:54:37.840 --> 08:54:42.159
your shoulder. I just caenly do both at the same time.

2542
08:54:44.240 --> 08:54:45.279
Just tell your.

2543
08:54:45.279 --> 08:54:49.799
Shoulders as you focus on them in your mind, focus

2544
08:54:49.959 --> 08:54:55.119
on how you feel. Maybe you can see them in

2545
08:54:55.240 --> 08:55:01.279
your mind's eye. Just tell your shoulders.

2546
08:55:04.520 --> 08:55:05.599
To relax.

2547
08:55:42.759 --> 08:55:59.119
As nice as they relax. I do you notice, especially

2548
08:55:59.319 --> 08:56:07.560
my back is the connection between the different parts the back,

2549
08:56:07.959 --> 08:56:17.639
the shoulders, the neck being all connected and being such

2550
08:56:18.400 --> 08:56:24.080
a large part of your body, it's almost hard to

2551
08:56:24.200 --> 08:56:32.479
separate them from each other. And my lower back has

2552
08:56:32.520 --> 08:56:34.119
started to relax on the son.

2553
08:56:40.360 --> 08:56:41.479
Maybe I'm going too.

2554
08:56:41.479 --> 08:56:47.479
Slow, and that could be an issue because we all

2555
08:56:47.560 --> 08:56:53.919
go at different speeds. And the idea at the beginning

2556
08:56:54.000 --> 08:56:56.360
of this recording was for you to be able to

2557
08:56:56.599 --> 08:57:12.959
just say to yourself, relax without focusing on any particular

2558
08:57:13.159 --> 08:57:18.919
part of your body. Because when you know that telling

2559
08:57:19.040 --> 08:57:31.159
your hands to relax and your hands relax, you tell

2560
08:57:31.240 --> 08:57:38.279
your eyelids and your eyes, the muscles around your eyes

2561
08:57:39.560 --> 08:57:52.880
and your eyebrows to relax, and they relax. When you

2562
08:57:53.040 --> 08:58:05.360
tell the back of your neck to relax, and it relaxes,

2563
08:58:13.360 --> 08:58:40.799
until you're alfa back to relax and it relaxes. I

2564
08:58:40.959 --> 08:59:19.720
tell your shoulders to relax, and they relax. H And

2565
08:59:19.880 --> 08:59:23.759
you told your hands to relax, they relaxed, and.

2566
08:59:23.880 --> 08:59:25.520
They continued.

2567
08:59:26.599 --> 08:59:27.200
To relax.

2568
08:59:33.080 --> 08:59:38.680
When you told your eyelids, the muscles around your eyes,

2569
08:59:39.720 --> 08:59:45.119
your eyebrows to relax, they relaxed.

2570
08:59:48.200 --> 08:59:50.040
And continue.

2571
08:59:50.959 --> 08:59:51.599
To relax.

2572
08:59:58.000 --> 09:00:01.479
And he told the back of your neck, h us

2573
09:00:01.560 --> 09:00:02.720
on the back of your neck.

2574
09:00:06.200 --> 09:00:07.680
And told it to relax.

2575
09:00:12.000 --> 09:00:27.319
It relaxed and continued to relax, And you told your

2576
09:00:27.880 --> 09:00:40.000
ulpa back to relax, it relaxed and continued to relax.

2577
09:00:48.319 --> 09:00:53.880
That's with your shoulders. You told your shoulders to relax.

2578
09:00:54.240 --> 09:00:54.759
In your.

2579
09:00:57.439 --> 09:01:06.560
Shoulders relaxed and cotinued to relax.

2580
09:01:12.200 --> 09:01:20.880
And it's not just that, it's that the rest of your.

2581
09:01:20.840 --> 09:01:28.880
Body has also been listening and no relaxation has been spreading.

2582
09:01:31.040 --> 09:01:35.159
So from your eyes, the relaxations spread to your forehead,

2583
09:01:38.040 --> 09:01:52.360
around your face, into your skin, into your jaw, into

2584
09:01:52.439 --> 09:01:56.799
the front and sides of your neck, all way down

2585
09:01:56.959 --> 09:02:08.240
your chest and stomach. Your relaxed hands and shoulders.

2586
09:02:09.680 --> 09:02:18.599
Meets up through your arms, relaxing and full arms, your upper.

2587
09:02:18.599 --> 09:02:37.880
Arms, elbows, your wrists, letting your lower bag, your hips,

2588
09:02:38.400 --> 09:02:46.240
but exploiting you just start to relax and continue even

2589
09:02:46.439 --> 09:02:51.959
the comfort spreading through your legs.

2590
09:02:56.799 --> 09:02:58.759
All the way down to.

2591
09:02:58.799 --> 09:03:08.159
Your ankles, the tops of your feet, the side of

2592
09:03:08.279 --> 09:03:20.720
your feet, and the bottoms of your feet, relaxing into

2593
09:03:20.799 --> 09:03:27.840
your toes, each toe relaxing.

2594
09:03:31.200 --> 09:03:51.400
Because please. And if your body relaxes more, your mind

2595
09:03:53.040 --> 09:03:59.159
becomes snow.

2596
09:04:04.880 --> 09:04:20.159
Peace on to the point where if you choose to

2597
09:04:20.360 --> 09:04:29.319
all the same, you can easily do that.

2598
09:04:34.959 --> 09:04:38.400
Easy drift doing.

2599
09:04:43.240 --> 09:04:45.599
Because there's nothing going on in your mind.

2600
09:04:49.279 --> 09:04:51.720
The phrase peaceful.

2601
09:04:59.560 --> 09:05:02.240
You the continues.

2602
09:05:05.479 --> 09:05:06.599
To rects.

2603
09:05:30.080 --> 09:05:37.639
With that connection between your body relaxing. The word you

2604
09:05:37.919 --> 09:05:39.720
say to yourself.

2605
09:05:41.639 --> 09:05:52.720
Relax means that you don't need to focus on just

2606
09:05:53.080 --> 09:05:54.080
one part.

2607
09:05:55.880 --> 09:06:07.840
You can just focus on your entire body, saying.

2608
09:06:07.959 --> 09:06:27.239
The powerful word wakes and there's uh, those.

2609
09:06:28.639 --> 09:06:29.440
Are many.

2610
09:06:30.919 --> 09:06:47.400
Sensations of comfort spreading throughout your body, loosening and calming.

2611
09:06:49.360 --> 09:06:56.319
And the heathing every power to your body.

2612
09:06:59.319 --> 09:07:23.199
Eating mhm whols you need to do now?

2613
09:07:23.319 --> 09:07:24.120
I just.

2614
09:07:25.959 --> 09:07:26.559
Tell your so.

2615
09:07:30.680 --> 09:07:37.120
Lights uh.

2616
09:07:42.440 --> 09:07:44.800
Eating lately.

2617
09:07:46.080 --> 09:07:47.279
Own fool.

2618
09:07:59.599 --> 09:07:59.919
Mm hm.

2619
09:08:00.160 --> 09:08:50.680
So starting now with number twenty nineteen eighteen seventeen sixteen.

2620
09:09:06.760 --> 09:09:30.279
FI four.

2621
09:10:00.680 --> 09:10:36.199
Yessa tell.

2622
09:15:00.160 --> 09:16:21.120
U s.

2623
09:20:00.279 --> 09:22:01.360
Attatatatatatatatatatatatto So.

2624
09:22:09.800 --> 09:22:23.800
Counted down from ten to one, ten nine eight seven six.

2625
09:22:25.720 --> 09:22:28.839
Five four.

2626
09:22:31.559 --> 09:22:46.319
Three two one. And maybe that was a bit too

2627
09:22:46.480 --> 09:22:48.440
quick in order to relax.

2628
09:22:49.680 --> 09:22:50.360
Maybe it's a bit.

2629
09:22:50.360 --> 09:22:56.839
Too fast for you to notice the calming of your body,

2630
09:23:00.080 --> 09:23:04.639
maybe even a little bit of pressure there, Like you're

2631
09:23:04.680 --> 09:23:07.279
counted down from ten to one. What do you expect

2632
09:23:07.400 --> 09:23:07.919
me to do?

2633
09:23:08.239 --> 09:23:08.400
Man?

2634
09:23:09.360 --> 09:23:13.040
Expect me just to go with floppy just because you're

2635
09:23:13.120 --> 09:23:13.919
counting down.

2636
09:23:19.639 --> 09:23:23.959
You try it again, but this time I'll go this slower.

2637
09:23:25.839 --> 09:23:31.040
This time, and you focus on behold of your body

2638
09:23:32.279 --> 09:23:37.319
before we got it, it's on your legs. Just notice

2639
09:23:38.919 --> 09:23:53.279
how your body does start to feel more relaxed every

2640
09:23:53.440 --> 09:24:35.199
number that I count down ten, nine, eight, seven, six, five,

2641
09:24:45.680 --> 09:25:00.120
four three m.

2642
09:25:07.519 --> 09:25:07.760
Hmm.

2643
09:25:28.279 --> 09:25:45.360
What you just notice how how you feel generally, how

2644
09:25:45.440 --> 09:25:46.319
your body feels.

2645
09:25:52.919 --> 09:26:01.239
It's not necessarily even about counting down from ten to one.

2646
09:26:04.199 --> 09:26:08.239
It's that space that you have, that.

2647
09:26:10.800 --> 09:26:32.000
Space between being active physically or mentally, just sitting or

2648
09:26:32.120 --> 09:26:37.919
lying down, just being there, not doing anything, not saying anything,

2649
09:26:38.120 --> 09:26:41.440
not deeding to think about anything.

2650
09:26:43.279 --> 09:26:46.959
So it opens up a space, you know, a bit

2651
09:26:47.000 --> 09:26:57.720
of a space, the gap. And the more I came

2652
09:26:57.879 --> 09:27:02.440
down from ten to one, the bigger that gap becomes.

2653
09:27:05.480 --> 09:27:11.839
So there's that gap of calmness, of comfort and relaxation.

2654
09:27:17.800 --> 09:27:30.120
It's a nice feeling, and it moves those stresses or

2655
09:27:30.680 --> 09:27:44.559
discomforts physically or emotionally, moves them away, allows you.

2656
09:27:47.239 --> 09:27:47.760
To just.

2657
09:27:50.760 --> 09:27:56.800
Slow down. So I'm going to count again from ten

2658
09:27:56.879 --> 09:28:05.279
down to one, and notice that gap widening, the gap,

2659
09:28:07.040 --> 09:28:11.480
and as it widens, it's almost like that the stress

2660
09:28:11.639 --> 09:28:13.959
and attention falls.

2661
09:28:13.760 --> 09:28:14.559
Into the gap.

2662
09:28:28.040 --> 09:28:32.160
It gives you that distance, that space.

2663
09:28:34.559 --> 09:28:40.000
Now ten.

2664
09:28:44.360 --> 09:29:24.319
Nine, eight, seven, six, five.

2665
09:29:35.279 --> 09:31:00.400
Four three. What how is you y you? Can you

2666
09:31:00.559 --> 09:31:01.319
notice it?

2667
09:31:02.319 --> 09:31:13.120
Do you feeling calmer? How do you feeling.

2668
09:31:15.080 --> 09:31:16.319
More relaxed?

2669
09:31:38.839 --> 09:31:39.559
As we now.

2670
09:31:39.599 --> 09:31:43.160
Focus on your legs, just your legs.

2671
09:31:59.160 --> 09:32:19.319
I'm just gonna start with focusing on your thighs. Of course,

2672
09:32:19.440 --> 09:32:24.360
it's not the most exciting thing to be done, because

2673
09:32:27.760 --> 09:32:30.279
I'm sure like most of your body is not.

2674
09:32:30.360 --> 09:32:31.760
I'm not coming on right now.

2675
09:32:40.839 --> 09:32:47.120
Just focusing on the hole of your thighs, the tops

2676
09:32:47.199 --> 09:32:53.279
of your files, the sides of your thighs, the bottoms

2677
09:32:53.319 --> 09:33:00.400
of your thighs. The outer dies and inner dies basically

2678
09:33:00.440 --> 09:33:04.239
leave the hole your diet that leads into your head

2679
09:33:08.319 --> 09:33:11.040
and it goes down to your.

2680
09:33:13.040 --> 09:33:13.680
Knee joints.

2681
09:33:18.839 --> 09:33:27.480
Now, this is a big area, the area based.

2682
09:33:27.680 --> 09:33:34.160
Wrong, probably the strongest muscles in your body during your thighs.

2683
09:33:44.279 --> 09:33:45.199
But I don't think we.

2684
09:33:47.000 --> 09:33:52.839
Perhaps will give enough attention to adders.

2685
09:33:58.800 --> 09:34:00.160
Perhaps three days.

2686
09:34:01.319 --> 09:34:22.319
They acknowledge how important addis are to alliance, how much

2687
09:34:24.959 --> 09:34:26.400
they actually do to us.

2688
09:34:30.199 --> 09:34:40.879
Alter our lives, and they may seem is that really weird?

2689
09:34:43.919 --> 09:34:45.120
I think the rule of the.

2690
09:34:45.199 --> 09:34:56.919
Body parts, especially advice, needs some TLC. But the latch sho,

2691
09:35:05.040 --> 09:35:05.680
that's none.

2692
09:35:08.639 --> 09:35:09.080
Thank you.

2693
09:35:12.160 --> 09:35:25.480
Gratitude, But what advice do for us? I notice may.

2694
09:35:25.519 --> 09:35:32.199
Sound range and maybe you think, why am I sure?

2695
09:35:32.279 --> 09:35:34.760
How should be out in the garden? Might be a

2696
09:35:34.879 --> 09:35:35.720
tree or something.

2697
09:35:37.360 --> 09:35:42.319
Wow, it's hard to.

2698
09:35:42.360 --> 09:35:44.000
Set my cup one up on a tree.

2699
09:35:45.120 --> 09:35:46.400
I dons and tools.

2700
09:35:46.839 --> 09:35:50.480
I would be outside of a tree, and I'll constantly

2701
09:35:50.559 --> 09:35:51.559
television contree.

2702
09:35:58.400 --> 09:36:00.040
You move down to your means.

2703
09:36:01.559 --> 09:36:10.239
Being such an important part, and I think become necessarily

2704
09:36:11.639 --> 09:36:18.040
I'll speak to myself here. I don't necessarily appreciate.

2705
09:36:19.279 --> 09:36:24.360
All that my needs do me, and so I have

2706
09:36:24.480 --> 09:36:25.599
a problem with my need.

2707
09:36:26.800 --> 09:36:27.919
Occasionally if I a.

2708
09:36:29.919 --> 09:36:37.199
Bash it it's aching for some reason. Then I realize

2709
09:36:38.440 --> 09:36:39.519
how much it does.

2710
09:36:41.120 --> 09:36:42.559
And I have den would have been.

2711
09:36:42.400 --> 09:36:50.319
Able to use my legs about in kind of physically

2712
09:36:50.480 --> 09:36:51.279
discover it.

2713
09:36:52.879 --> 09:36:54.480
Is appeal to me.

2714
09:36:56.199 --> 09:36:58.959
It's possibly I appreciated.

2715
09:36:58.279 --> 09:37:05.319
The times and m hm, that's that's.

2716
09:37:09.160 --> 09:37:10.040
What'd you focus on?

2717
09:37:12.720 --> 09:37:19.279
You don't it's a least fear, that's sense.

2718
09:37:20.480 --> 09:37:39.319
The latitude. I can still have that attention you find

2719
09:37:40.199 --> 09:37:40.519
m m.

2720
09:37:44.839 --> 09:38:03.319
M m m m h m hm hm wait too,

2721
09:38:05.360 --> 09:38:18.160
and what you do? What wait