April 14, 2025

(no music) (10 hours) NEGOTIATION | Let me bore your pain away #22 | Jason Newland | 14th April 2025

(no music) (10 hours) NEGOTIATION | Let me bore your pain away #22 | Jason Newland | 14th April 2025
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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen when you can safely close rise. This

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is let me boil your pain away. So basically what

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this is is just me chatting. That's all. It is,

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really just chatting, having a little look look at different

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techniques that might be useful, and that's what it is.

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So how it works really is I ask you to

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gauge the chronic pain level, the discomfort level zero to

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ten on a scale, ten being the worst, zero being

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the lowest, where is it right now? And then at

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the end I ask you to do that again and

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notice how it's changed.

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Now.

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This works on different levels. There's I mean, there's the

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distraction of listening to me rambling on, so that can

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always be a useful thing. There's the focusing on now

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because as you listen to my voice, you're focusing on

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this moment instead of thinking about the past or thinking

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about the future. So you've already reduced the physical discomfort

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by two thirds because you're not thinking about the previous

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you know, the past pain. You're not thinking about or

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expect in future discomfort. You're just focusing on where you

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are now. And then as we go through and just chat,

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there's relaxation. You know, your body starts to relax, your

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mind slows down, and that in itself, also naturally, in

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its own way, automatically reduces chronic pain. So there's a

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lot going on. It might just seem like it's a

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random chat about nothing, and in some ways that is

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exactly what it is. But underneath that, underneath the pointlessness

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of me talking, there are also underlying benefits. Just what

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I said, you know, the distraction focusing on now, the

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focusing on my voice, the relaxation that automatically happens. And

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there's this metal thing sticking out of my desk and

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I keep banging on it. I want to get rid

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of it. It's like a I used to use it

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to hold the headphones. I don't know what it's for.

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I don't know why I screwed it into the desk

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to start with.

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This.

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In a way, I just need to get a screwdriver.

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I don't even I don't think I even own a

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screwdriver anymore. I want to get it eventually. I've been

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complaining about it for months. Eventually I'm going to remove

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it now. So I'm just thinking yesterday I did a

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recording and I've talked about some quite strange ideas, some

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quite strange techniques that have been used to help people

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to help you reduce that physical discomfort. And I thought

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to myself, and I said this out loud yesterday as well,

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maybe I'll go through some of those techniques and just

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devote a whole recording to each one. So I think

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I'm going to do that, and you can just follow

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me along. I'll be doing the techniques myself. I'll be

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playing around of it, having a bit of fun with it.

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And one of the main things really is that this

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is not a serious recording. It's also important that you

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only listen with the permission of your doctor, and you

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need to know the cause of the chronic pain, that

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physical discomfort before listening any further. So, if you do

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not have permission from your medical practitioner or doctor to

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say that it's chronic pain and there's no harm in

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reducing it, okay, that the physical discomfort is not actually needed,

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no longer required, unless you have that permission, then please

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turn the recording off and go and do something else

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more enjoyable. Perhaps So that being said, I shall continue

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you and as I was saying, this is not supposed

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to be a serious recording. It's a serious subject, but

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I like to do things lighthearted and with a bit

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of fun. I try not to take myself too seriously.

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So I'm coming from this different perspectives. The first perspective

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is from a like a hypnosis NLP. That's a neurolinguistic

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programming counseling kind of perspective. Just trying to help people,

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trying to be of use, be useful, do something that helps,

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and that is the bottom line. If what I do helps,

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then brilliant. Please continue listening, tell other people, Let other

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people know that this is useful. If it's not useful,

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then you know, I apologize. It's not going to be

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for everyone. But you know, I make a lot of recordings.

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I've made thousands of recordings over the years. I've been

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doing this for nineteen years now online, so a little

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bit of experience. But I'm not an expert on anything.

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I never pretend i am, and it never will pretend

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I am an expert on anything. I know a few things,

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but we all do, don't We We all know a

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few we all know something. We all know a few things.

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And when you're interested in the subject, you get to

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know more about it, and I can only I can

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only really learn stuff when I'm interested. That's the only

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time it really sticks in my brain for some reason.

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And one of the things that I've been I wouldn't

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even say passionate about. I would say probably a bit.

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I don't know what the right word is I when

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I am passionate about it now. But in the past,

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I was a bit obsessed with anything to do with

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chronic pain, chronic pain relief. I was studying via books

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and textbooks, not at college or anything like that, but

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I was. And then when the Internet came along, like

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a YouTube rather when the internet was around, but you know,

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I started studying it. I got interested in chronic pain

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back in about nineteen ninety nine, and it wasn't until

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two thousand and four that I started a free chronic

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pain relief service in my local town. But for two

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years I got no takers, like, no one was interested

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apart from my nan. I did some hypnosis with my

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nan because she had osteoporosis, so her bones were crumbling.

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A lot of that was it wasn't just due to age,

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because it runs in the family, so it's hereditary, but

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her age did definitely have her have a bearing on it,

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because she was very elderly at the time. And it

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wasn't till two thousand and six when I relaunched myself.

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Relaunched a free pain relief service locally, and I put

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some money into it, got some leaflets, built a new website.

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All this stuff advertised a bit because I had a

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job at the time, so I could invest a little

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bit advertising and it took off. So I started to

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get people that were calling me up. And at the beginning,

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I was actually going around their house. They were getting

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a family member or they themselves were picking up from

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Blockbusters Video funny enough, just near where I used to live,

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and they'd take me to blame me, yeah, Blockbuster Video,

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and they'd take me to their house and I'd do

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some hypnosis or relaxation and different techniques to help them

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to feel more relief. And this is only based on

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now this is coming from the people themselves, so it's

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not my personal opinion, but this is what everyone told me,

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and every single person at the time told me that

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it helped the pain level reduced. So I had one

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hundred percent success rate according to it. I mean that

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you never know, they might have lied some of them.

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They might just said it to make me feel better

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about myself. It's possible. But according to then, you know,

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it was one hundred percent success. I've never had one

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hundred percent success righting anything in my entire life, so

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that was quite nice. I don't know how many people

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I actually saw during that period. I don't know, maybe

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one hundred, one hundred different people, maybe maybe more. So

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it went on. Yeah, I did it for about eight months. Yeah,

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so that was that was good. And then I decided

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to start doing stuff online, making recordings online, because it

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justs to me it seemed like, you know what, because

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I used to get people to say, well, it's nice

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to listen to you, and it's nice to see you

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once a week or whatever. People that used to come

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and do groups with me for relaxation, and it'd say, well,

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I'd quite like to be able to hear you like

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other times. So I did some CDs where I just

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recorded live recordings, like live sessions, and I kept running

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out of the CDs because they were so popular. I

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want to say popular, I mean just running out of CDs.

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There wasn't thousands of CDs, but it was costing because

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I was volunteering the two charities Rehab and Alcohol Charity

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when we were doing the relaxation groups when I was

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running them, So it was just costing the charities a

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bit too much money like making the CDs. So in

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the end I thought, i'll I'll put them on my website.

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So I put the live recordings. I started recording all

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my new recordings. Every time I did a live recording

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in a group, and I was doing maybe four a

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week at one point, I would upload them onto my website.

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Then I started putting them onto podcasts, and then YouTube

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came along. I think ninety two thousand and seven hours

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on MySpace, I think two thousand and six. I was

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uploading them and they were getting a lot of good feedback.

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Awful quality sound, really bad like an old digital recorder.

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It was really bad, seriously bad quality sound, but people

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seem to like it, and it kind of went from there.

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Oh got itchy bum See my professionalism comes out sometimes,

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and I just continued. I then went on to become

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a counselor, got a degree in counseling. I had numerous

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different trainings and hypnosis and different things.

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Like that.

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Read a lot of books. And since two thousand and six,

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I've been making recordings online videos and audio recordings. So

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it's over nineteen years. So I've got a little bit

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of experiences. It doesn't mean I'm many good, but I

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kind of I think it was it. I might be

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rubbish at what I do, but at least I'm confident.

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I'm confident. I'm incompetent, but confident. Yay, I don't know.

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I kind of figure. I mean, I get a little

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bit of feedback from people saying that it's helpful. I mean,

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I had one today actually on my Facebook group, which

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is Jason Newland's Boring group. And you might be thinking,

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when you're gonna get on with the chronic pain relief?

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All right, okay, but I just let me just have

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a look at this. For those that haven't, I've had

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a few nice comments on that group lately. There's rich

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I think, let's look. It's hard to find them because

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I do so many recordings these days. Rich was said, Hey, Jason,

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your podcast has become my new favorite. I listen almost

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every night, thanks for the Sunday papers. Has to let

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me boy to sleep podcasts, So I do I kind

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of have a different theme throughout the week, with the

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let Me Boy You to Sleep, Monday's Sleepy Bit, boring Objects, Tuesdays,

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Trivia Tuesday, Wednesday's Whisper Wednesday or was it Wednesday whispers

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Whisper Wednesday? Thursday don't really have a set one for that,

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Friday's Q and a Friday Saturday's Saturday Summary, which is

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just the week, a summary of the week that's gone by.

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And in Sunday Sunday Papers, which is I go through

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the newspapers on Sunday, usually just one newspaper because it

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takes me forever to get through it. So yeah, and

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what do you say, which says I do like some

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of the rags, like The Inquirer. Okay, I should have

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I should have pointed that outcause I did mention that

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I couldn't find I didn't have it on the app.

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The National Inquirer. Alright, I'm going to have to go back.

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There was something else on here. I think it was

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Hilary Greg says, I'm so impressed that you're still churning

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out sleep, churning, churning out I like that word, churning

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sleep hypnosis videos. After all this time, you must have

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the YouTube record for the most videos like this. I

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haven't seen anyone even close. I missed your live Q.

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So yeah, thanks Greg, I mean doing it a while,

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now doing it a while? Oh yes, Jackie says, I

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so love. Oh I've only I didn't realize I didn't

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see this one, Jackie. I'm sorry that I did not

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reply to your comment on there because I didn't see it.

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Jackie says, I so love and I so appreciate how

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you completely leave politics alone when you talk to us folks.

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It means a heck of a lot. And know that

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we know that you and know that we know that

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you know exactly what we know and how much we

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are all suffering together. Okay, yeah, I don't thanks. I'm

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going to put a bit of comment on this reply

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thank you, just only just see this. It's I do

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try and steer away when I do. It's not just

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the newspapers, but generally if I can. I Okay, I'm

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struggling to find stuff here, right I am. There is

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another way I can do it. Actually, let me see

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there was, Hillary wrote. If I go to Hillary, I

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should be able to see click on that. She'd see

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stuff she's posted on my thank you for Okay, now

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I can't find it. I'm sorry, I can he find it?

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Oh well, but I did read it out at the time.

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There's too much stuff on the group. When I do

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my recordings, I do generally miss out politics, don't talk

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about politics, don't talk about horrible news stories, which is

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most news stories to be fair, and I talk about

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my own life, so not everything's like. I'd sometimes broach

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a few subjects that maybe are not like perfectly wonderful,

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but generally I try and keep it as light as possible.

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I do. But you know, if I was if I

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was in hospital, I would let you know that I

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was in hospital, and I'll tell you why I was

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in hospital in my recordings. I wouldn't like just not

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make any recordings and pretend it didn't happen or you know,

245
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it's not doesn't mean i'd go into graphic detail about

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the castration or whatever it is. I went in there

247
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for castration blind me, so yeah, it's I try and

248
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keep it light. But you just said castration. That's not light. Yeah. No,

249
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I didn't know that was going to pop out of

250
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my mouth. So just gives you an idea I've got

251
00:22:06.400 --> 00:22:09.079
I should I if I could find the letters that

252
00:22:09.119 --> 00:22:12.799
I had. I still got letters that I received back

253
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in two thousand and six, two thousand and seven from

254
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people that I saw during that period for the chronic

255
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pain relief, and it was I kept them so were lovely.

256
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I've got a few letters sent from people here as well,

257
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and messages, loads of message but I didn't. I don't

258
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know where I stored them. They've got to be somewhere.

259
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I wonder where they are. HM. Also let you know

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that my on my websites because I do the Q

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and a Friday every Friday now, I've been doing that

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for a year. There's a little form you can fill in,

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or you can go to the page. There's a natural

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page for it, and it is basically if I go

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to views site and said, look the very very top

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of the page, just below the latest recordings, ask me

267
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anything dash Q and a Friday submission, just your name, email,

268
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just post a message and I will read it out

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the question and answer the question in the next Q

270
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and a Friday. Or if you go into the menu,

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you can actually go into the list of pages Q

272
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and A Friday questions. Again, it's just that page and

273
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that form on its site in one page. So it

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just gives us another way of doing it. Because last

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week I only got one question and I posted it.

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I posted like any questions for Q and a Friday

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on Wednesday of the last week, and I didn't get

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00:24:10.920 --> 00:24:13.759
any I think it just got lost because of all

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the recordings I've been making. It just kind of got camouflaged,

280
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as it were, it went missing. So I'm trying to

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avoid that happening again. You know, I was partly thinking,

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is it because you don't want Q and a Friday anymore?

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Is it run? Is it run its course? Or just

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because people didn't see it, didn't see the question. So

285
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now anyone who visits let anybody who visits my website,

286
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I have a little bit of stutter sometimes it's just like,

287
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you know, I don't know why. I have a little

288
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bit of stutter, a little bit of a lisp, a

289
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little bit of it. I've got a little bit of everything.

290
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You know, it's a nice little mix. I would say

291
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forty eight percent Irish. I don't know if you knew that.

292
00:25:08.839 --> 00:25:15.599
I don't mention it very often, but yeah, so here

293
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we are. Yesterday was very busy. I had the most

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amount of listeners that I've had for ages and ages.

295
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I mean, if I go for the last the current year,

296
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the last twelve months, No, that's by month. So yeah,

297
00:25:38.079 --> 00:25:42.559
thirty the last thirty days. Yesterday was the biggest amount

298
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of listeners I've had, and two days before that was

299
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the second biggest. I'm just going back. So what March.

300
00:25:56.400 --> 00:26:05.279
So if I go to March, yep, even in March,

301
00:26:05.400 --> 00:26:14.599
not in nothing in March. February or no, I did ever? Okay,

302
00:26:14.680 --> 00:26:18.599
So it's the biggest I've had since the fourteenth of February.

303
00:26:19.799 --> 00:26:25.440
Fourteenth of February is that valen Time's Day? Is that

304
00:26:25.519 --> 00:26:28.640
fourteenth February? Do you think people listening? Because there's all

305
00:26:28.680 --> 00:26:34.880
these people out there that just love me secretly love well,

306
00:26:34.960 --> 00:26:38.519
if you love me so much? Where is my Valentine's chocolates?

307
00:26:39.160 --> 00:26:42.640
Don't care about the cards? Can't eat the cards? Chocolates?

308
00:26:43.079 --> 00:26:49.079
Where's my Valentine's gifts? And well? Cards? Even balloons? Airfare?

309
00:26:51.559 --> 00:26:56.720
A yacht? My Valentine's yacht? Where was Where's my Valentine's Mercedes?

310
00:27:00.200 --> 00:27:00.519
Yes?

311
00:27:00.920 --> 00:27:05.359
Yes, I had one, two, three really good days in February,

312
00:27:06.920 --> 00:27:12.279
but February fourteenth was probably even better than yesterday. Yeah,

313
00:27:12.839 --> 00:27:18.519
I wonder why that is? How strange? Not really strange,

314
00:27:18.720 --> 00:27:26.839
but I'll tell you what has happened. Though, I'm getting

315
00:27:26.880 --> 00:27:31.119
more and more people visiting my website and listening on there.

316
00:27:31.319 --> 00:27:34.200
So I'm pleased about that because you know, it's cost

317
00:27:34.279 --> 00:27:38.960
me money to have that website going. So it's quite nice,

318
00:27:40.359 --> 00:27:45.039
quite nice to to think that people are actually listening

319
00:27:45.440 --> 00:27:55.880
on there. I mean yesterday and not the day before

320
00:27:55.920 --> 00:27:59.319
the day before that. So what was it yesterday Sunday

321
00:27:59.480 --> 00:28:02.880
and from I had the most I think I've ever

322
00:28:02.920 --> 00:28:09.440
had on my website Jasonnewland dot com. This is a

323
00:28:09.440 --> 00:28:11.680
bit of what it relaxes you. I just chitter and

324
00:28:11.759 --> 00:28:19.319
chatter and just blah blah blah. So I don't know

325
00:28:19.319 --> 00:28:24.240
why sometimes I feel the need to just do an

326
00:28:24.279 --> 00:28:28.440
introduction to what let me bore your pain away is.

327
00:28:30.480 --> 00:28:36.119
And I think the way I've been talking about the

328
00:28:36.119 --> 00:28:43.000
the what's it but the past when I was doing

329
00:28:43.039 --> 00:28:46.160
recordings and when I was seeing people in person, and

330
00:28:47.519 --> 00:28:53.920
it's like I'm trying to not justify, but almost trying

331
00:28:53.960 --> 00:28:59.079
to convince you that I'm worth listening to. But there's

332
00:28:59.079 --> 00:29:03.960
no point in that. It's really it's up to each

333
00:29:04.000 --> 00:29:08.160
individual person, and thousands of people every day listen to me.

334
00:29:09.000 --> 00:29:13.920
But it doesn't mean that. I mean, it doesn't mean

335
00:29:13.960 --> 00:29:17.680
it's always the same same few thousand people. It might

336
00:29:17.720 --> 00:29:20.759
be it might be new. There might only be six

337
00:29:20.799 --> 00:29:23.519
people that listen to me every day, and there might

338
00:29:23.599 --> 00:29:28.200
be like three thousand new people that listen to me

339
00:29:28.240 --> 00:29:34.519
once and think, what on earth is he talking about?

340
00:29:35.079 --> 00:29:42.839
What if I landed in? This is so weird. I've

341
00:29:42.960 --> 00:29:49.640
arrived in a weird space, a weird podcast. This is thought.

342
00:29:50.240 --> 00:29:55.039
Hopefully not, but it might happen. I mean, I've always

343
00:29:55.079 --> 00:29:58.000
been a bit strange. I like to think in a

344
00:29:58.039 --> 00:30:01.519
good way, but maybe there is no good way and strange.

345
00:30:01.680 --> 00:30:07.200
I don't know. So here's what I was thinking, right,

346
00:30:09.599 --> 00:30:16.920
I quite like the talking pain negotiation. This was number

347
00:30:16.920 --> 00:30:22.480
eight on the list of these ten techniques. Now I

348
00:30:22.519 --> 00:30:26.720
hadn't really heard it described this way. So I go

349
00:30:26.799 --> 00:30:31.160
into chat GPT. I asked the questions, and this is

350
00:30:31.200 --> 00:30:35.599
the four point five, which is the good for writing

351
00:30:35.680 --> 00:30:43.480
and exploring ideas, use advanced reason. I think four point

352
00:30:43.519 --> 00:30:46.039
five is the newist, that's the best one. I'm not

353
00:30:46.039 --> 00:30:51.960
one hundred percent sure, but I kind of know my

354
00:30:52.079 --> 00:30:56.160
way around this stuff. Anyway, And I've done some of

355
00:30:56.240 --> 00:30:59.079
these techniques in the past but didn't have a name

356
00:30:59.119 --> 00:31:02.960
for them. So there's one called the blue ascension method.

357
00:31:04.400 --> 00:31:09.720
I have never used the word sex x extension, ascension

358
00:31:10.160 --> 00:31:15.440
ascan s io n. I've never even said that word before.

359
00:31:16.200 --> 00:31:19.960
Maybe yes, sir, I did, but before that ascension, I

360
00:31:20.039 --> 00:31:24.880
know what it means. I just never used that word rise.

361
00:31:25.400 --> 00:31:30.480
I would probably use floating off and it is just

362
00:31:30.720 --> 00:31:37.240
getting tying helium balloons to stuff and just allowing it

363
00:31:37.359 --> 00:31:40.640
just to flow, flow away or blow away or fly

364
00:31:40.759 --> 00:31:45.079
away or float away. But that's not the technique I'm

365
00:31:45.119 --> 00:31:47.000
going to focus on. And I want to focus on

366
00:31:47.480 --> 00:31:54.480
the talking negotiation. And I've also done a version of

367
00:31:54.559 --> 00:31:58.000
this before. I didn't again, I didn't call it that.

368
00:32:02.079 --> 00:32:04.640
I guess I probably wouldn't have called it a technique ever,

369
00:32:05.480 --> 00:32:14.440
just something where when you are relaxed, your mind has

370
00:32:14.480 --> 00:32:18.920
slowed down. And you may have noticed that now anyway,

371
00:32:19.559 --> 00:32:24.559
because you listen to me. I mean, the word bore

372
00:32:25.039 --> 00:32:31.400
is in the title of this recording, and it can

373
00:32:31.480 --> 00:32:37.440
be and you know what, the way I see it,

374
00:32:37.599 --> 00:32:43.960
something that's boring to one person could be super interesting

375
00:32:44.000 --> 00:32:47.640
to another person. Now, if I was going to stand

376
00:32:47.680 --> 00:32:50.559
here and talk stand I'm not standing if I was

377
00:32:50.599 --> 00:32:53.200
going to sit here. I don't know why I did.

378
00:32:53.359 --> 00:32:55.920
I made that distinction because there's no way of you known,

379
00:32:56.039 --> 00:32:59.960
is there. But I suppose I imagine if you're listening

380
00:33:00.079 --> 00:33:03.200
into kind of a relaxing sort of recording like this,

381
00:33:05.359 --> 00:33:09.680
I can't You're probably not imagining that I'm standing here

382
00:33:10.240 --> 00:33:14.880
on one leg, balancing an egg on my head and

383
00:33:14.960 --> 00:33:19.759
juggling knives or you know, it's like you kind of

384
00:33:19.839 --> 00:33:25.720
know that that wouldn't be very relaxing with it. So

385
00:33:28.960 --> 00:33:41.480
the negotiation I have sometimes it's just nice to get

386
00:33:41.519 --> 00:33:47.279
in touch with that part of you and instead of

387
00:33:50.119 --> 00:33:53.599
doing what's natural, because a natural thing to do with

388
00:33:54.319 --> 00:34:01.759
a feeling of discomfort is to try to avoids It's

389
00:34:02.000 --> 00:34:06.599
just the natural thing to do. But it's not necessarily

390
00:34:06.680 --> 00:34:11.440
the useful thing to do. Sometimes it really is the

391
00:34:11.559 --> 00:34:14.039
useful thing to do. It's the best thing to do. Sometimes.

392
00:34:15.719 --> 00:34:22.960
You know, if someone's needs to run and you know,

393
00:34:22.960 --> 00:34:26.559
as I say, someone's got a broken leg, they know

394
00:34:26.639 --> 00:34:28.639
they can't put any pressure on it. But if there's

395
00:34:28.679 --> 00:34:31.559
an emergency and that person has to get out of

396
00:34:31.599 --> 00:34:36.239
a building or has to move very quickly. Then it's

397
00:34:36.320 --> 00:34:42.440
good that they, you know, they can focus on it

398
00:34:42.639 --> 00:34:48.239
or completely try to ignore it rather because that helps

399
00:34:48.239 --> 00:34:53.039
them to get out of that situation. So someone's like

400
00:34:53.440 --> 00:34:57.599
needing to get down some stairs because there's an emergency

401
00:34:57.639 --> 00:35:00.239
and everyone has to get out of a building, They're

402
00:35:00.280 --> 00:35:02.360
not going to be like focusing on the on their

403
00:35:02.400 --> 00:35:06.000
broken leg, like, oh, let's focus on it. No, they're

404
00:35:06.039 --> 00:35:09.360
going to be like, sod the leg, we're getting down

405
00:35:09.400 --> 00:35:15.280
these stairs. Not allowed to use the lifts. So that

406
00:35:15.320 --> 00:35:18.000
wouldn't be It wasn't because the emergency is just I've

407
00:35:18.039 --> 00:35:21.639
got a habit of farting in lifts. See, that's where

408
00:35:21.679 --> 00:35:31.599
the professionalism goes wrong. I mean I genuinely, this is genuinely.

409
00:35:31.639 --> 00:35:34.760
I was going to write a book about therapy, about

410
00:35:34.840 --> 00:35:38.800
being a counselor with one of my colleagues, and I thought,

411
00:35:40.719 --> 00:35:42.800
I'm not going to do a book about how to

412
00:35:42.880 --> 00:35:46.360
be a counselor. I'm not going to do a book

413
00:35:46.360 --> 00:35:50.199
because you know, I was. We were both, you know,

414
00:35:50.280 --> 00:35:55.039
in the first few years of being professional counselors. So

415
00:35:55.280 --> 00:35:58.440
and we work together quite often in this at the

416
00:35:58.480 --> 00:36:01.119
same time in the same building. So I got to

417
00:36:01.199 --> 00:36:04.760
know her and I thought it'd be nice if we

418
00:36:04.800 --> 00:36:09.679
wrote a book together, but for student counselors, people that

419
00:36:09.760 --> 00:36:14.039
were just starting out, maybe just qualified.

420
00:36:15.079 --> 00:36:15.480
And.

421
00:36:17.360 --> 00:36:19.639
You know, I went through some of the ideas. Just

422
00:36:19.679 --> 00:36:24.679
the things that come up that aren't taught in the

423
00:36:24.800 --> 00:36:30.480
counseling course, not taught. Maybe they might be in some courses,

424
00:36:30.519 --> 00:36:36.239
but they weren't sort of covered in the counseling degree

425
00:36:36.280 --> 00:36:48.280
that I did, and just things like it could be

426
00:36:48.320 --> 00:36:55.360
lots of different things, lots just little things. I mean,

427
00:36:55.400 --> 00:36:58.000
there's one definitely weird thing that happened when I had

428
00:36:58.000 --> 00:37:02.079
a well twice, I had a woman come back. She

429
00:37:02.199 --> 00:37:05.920
was this is when I was training and I was

430
00:37:05.960 --> 00:37:09.519
at college, and she came. The room is in the college,

431
00:37:10.239 --> 00:37:14.000
and I finished the session. Then I saw another person

432
00:37:15.119 --> 00:37:17.280
and then I saw I had three people in a row.

433
00:37:18.320 --> 00:37:21.000
And I was coming ready to leave at six o'clock.

434
00:37:21.079 --> 00:37:24.599
There was nowhere else around. And I come out of

435
00:37:24.639 --> 00:37:27.320
the door and she's there. I mean, there's a lock

436
00:37:27.360 --> 00:37:30.920
on the door, so people can't just walk in and out.

437
00:37:31.000 --> 00:37:33.920
It's a therapy room. You can get out the easy enough.

438
00:37:34.760 --> 00:37:38.000
But then she was there like saying oh, and she

439
00:37:38.079 --> 00:37:42.199
was hovering. I said, how are you able to hover.

440
00:37:43.239 --> 00:37:46.440
I mean that you're defining gravity. No, she wasn't actually hovering,

441
00:37:46.440 --> 00:37:51.400
but she was like, you know there, and she was

442
00:37:51.440 --> 00:37:53.760
asking me if I wanted to go for a coffee

443
00:37:53.800 --> 00:37:58.039
and spend some time with her, and I said no,

444
00:37:59.360 --> 00:38:01.800
Well I kind of trying to say, like, you know,

445
00:38:01.800 --> 00:38:08.360
I can't, it's not allowed, and she was. It seemed

446
00:38:08.599 --> 00:38:13.360
very upset, you know, just generally a said know what

447
00:38:13.400 --> 00:38:16.039
to do, and it was there was no one to call,

448
00:38:16.760 --> 00:38:21.480
there was nobody around who it was. I felt a

449
00:38:21.480 --> 00:38:28.280
bit vulnerable, to be honest, and that was a situation

450
00:38:29.119 --> 00:38:31.880
that I didn't know, you know, like what do we

451
00:38:31.960 --> 00:38:35.840
do in these situations. I had another client who actually

452
00:38:35.840 --> 00:38:38.679
asked me out for a date and I wanted to

453
00:38:38.679 --> 00:38:46.280
say yes, but I said no, because you know, I

454
00:38:46.440 --> 00:38:49.480
just not can't be dating. I mean, if the therapy

455
00:38:49.519 --> 00:38:55.280
has finished what she came to me for. She was

456
00:38:55.280 --> 00:38:58.360
on the waiting list for so long. By the time

457
00:38:58.440 --> 00:39:02.639
she actually got to see me, nearly everything was sorted.

458
00:39:04.280 --> 00:39:08.159
It was a very practical situation that had caused emotional distress,

459
00:39:08.679 --> 00:39:13.840
but most of it was sorted. And I think part

460
00:39:13.880 --> 00:39:16.599
of the reason why she stayed for six weeks because

461
00:39:19.199 --> 00:39:22.519
we enjoyed chatting. I think, you know, she just uses

462
00:39:22.559 --> 00:39:26.639
six sessions up to just chat me. To start with,

463
00:39:26.719 --> 00:39:29.840
it was about the situation, but it was kind of

464
00:39:29.960 --> 00:39:35.239
sorted after the first week or so, any remnants of it.

465
00:39:35.800 --> 00:39:38.920
And she asked me on the last session, I wanted

466
00:39:38.960 --> 00:39:44.440
to go out on a date. And I didn't tell

467
00:39:44.480 --> 00:39:47.440
her I did. I mean, the fact is I did.

468
00:39:48.559 --> 00:39:51.559
I didn't. I didn't tell her I did, but I did. Know.

469
00:39:51.639 --> 00:39:55.119
What I mean is I didn't tell her that I

470
00:39:55.280 --> 00:39:58.559
liked her, because I did. I fancied her, but I

471
00:39:58.599 --> 00:40:05.679
didn't tell her that because it seemed unprofessional. So I

472
00:40:05.840 --> 00:40:09.320
just said, oh, no, I can't, I explained to her,

473
00:40:09.559 --> 00:40:16.079
I just can't do it, not allowed could lose my career. See,

474
00:40:16.119 --> 00:40:19.719
at the time, I thought I had a career. And

475
00:40:19.760 --> 00:40:25.639
then a few months later, this is true that all

476
00:40:25.719 --> 00:40:29.320
the government cuts, that all the government funding stopped, so

477
00:40:29.400 --> 00:40:32.679
I basically lost all my work apart from four sessions

478
00:40:32.679 --> 00:40:36.320
a week, and I ended up having to get another job,

479
00:40:36.880 --> 00:40:41.599
like a normal job. So you know, I might have

480
00:40:41.679 --> 00:40:47.719
missed out on the the romance of my life, but hey,

481
00:40:48.039 --> 00:40:50.519
it seemed like the right thing to do at the time.

482
00:40:52.400 --> 00:40:58.800
So there and then, So if you're listening. This is

483
00:40:58.880 --> 00:41:03.960
like BlimE me twelve years ago. It's a long time ago, now,

484
00:41:08.599 --> 00:41:14.400
I was. My concern was that what if we went

485
00:41:14.440 --> 00:41:18.840
out and she decided she didn't like me, and I

486
00:41:18.960 --> 00:41:23.039
can I continued to be a counselor. She'd have the

487
00:41:23.159 --> 00:41:27.039
power at any time to pretty much end my career.

488
00:41:29.360 --> 00:41:31.880
So I thought, nah, I'm not gonna not want to

489
00:41:31.920 --> 00:41:36.920
give anyone that power. If I'd known that the job,

490
00:41:37.039 --> 00:41:40.039
the career, the whatever I thought it was was about

491
00:41:40.079 --> 00:41:44.039
to end quite soon, then I'd have had a different attitude.

492
00:41:45.599 --> 00:41:49.199
But then I saw my supervisor, who I saw every week,

493
00:41:49.880 --> 00:41:53.960
and she said, oh, you can date, potentially date someone,

494
00:41:54.400 --> 00:41:56.599
but you have to leave it a certain amount of

495
00:41:56.599 --> 00:42:04.000
time after the therapeans. Okay, now you tell me, but

496
00:42:04.039 --> 00:42:05.920
at that point it is too late. I didn't have

497
00:42:05.960 --> 00:42:10.719
any other information. I never stored people's telephone numbers or

498
00:42:10.760 --> 00:42:13.719
anything like that. It was always on the on the paperwork,

499
00:42:14.159 --> 00:42:17.480
and once the once the sessions were finished, that went

500
00:42:18.199 --> 00:42:22.400
back to the charity, and that's the last. I couldn't

501
00:42:22.400 --> 00:42:25.159
even tell you what names. Didn't have anyone's names or

502
00:42:25.199 --> 00:42:32.039
anything on my phone. So because it was only ever

503
00:42:32.119 --> 00:42:36.599
for six weeks, sometimes I get extensions, but it wasn't

504
00:42:37.079 --> 00:42:40.199
it wasn't long enough to really be saving people's names

505
00:42:40.199 --> 00:42:48.440
on my phone, so I didn't do that. So, yeah,

506
00:42:49.239 --> 00:42:52.960
the I don't know how I got on talking about that,

507
00:42:53.119 --> 00:43:01.559
but I quite liked the idea of negotiation, the idea

508
00:43:01.719 --> 00:43:09.079
of I don't know there's a fine line between negotiating,

509
00:43:09.239 --> 00:43:13.039
because you think of a negotiating it's almost like, okay,

510
00:43:13.239 --> 00:43:20.679
that feelings kind of is that physical discomfort, that that

511
00:43:20.840 --> 00:43:24.119
sensation that was a problem before you start listening to

512
00:43:24.159 --> 00:43:31.480
this recording? Is that taking that body part hostage? That's

513
00:43:31.480 --> 00:43:33.679
what when I think of negotiations, I think of like

514
00:43:33.760 --> 00:43:38.599
hostage negotiations. I know you can have business negotiations, you

515
00:43:38.679 --> 00:43:42.239
kind of I suppose you can negotiate the price of

516
00:43:42.320 --> 00:43:46.440
something to try and get it lower or higher, depending

517
00:43:46.440 --> 00:43:54.960
on which side of the desk is sitting. But do

518
00:43:55.000 --> 00:43:57.840
you think it from that perspective that I suppose in

519
00:43:57.880 --> 00:44:00.320
some ways it can feel like that, can't it. So

520
00:44:00.440 --> 00:44:07.599
someone's got an icky knee and there's discomfort there, I

521
00:44:07.599 --> 00:44:10.239
guess it can feel like that's taken over the knee,

522
00:44:11.000 --> 00:44:13.280
like it's taking the knee hostage, or even the whole

523
00:44:13.360 --> 00:44:20.239
leg hostage. When it's a small part of the leg.

524
00:44:21.599 --> 00:44:23.800
It's an important part of the leg, but it's a

525
00:44:23.920 --> 00:44:27.360
small part compared to the rest of the leg, you know,

526
00:44:27.440 --> 00:44:33.079
the ankle, calfs, shins, thighs. The thighs are a big, big,

527
00:44:33.119 --> 00:44:38.559
old chunk of the of the leg, only especially mine.

528
00:44:38.760 --> 00:44:46.599
I actually have the biggest thighs in history. I do,

529
00:44:48.440 --> 00:44:51.239
I can. Actually I remember walking through a forest, I

530
00:44:51.280 --> 00:44:54.400
started a fire just from the friction of my thighs.

531
00:44:54.639 --> 00:44:58.159
It didn't happen. Don't know why I'm saying it. So

532
00:44:58.239 --> 00:45:04.360
you got your knee, and just one small part of

533
00:45:04.480 --> 00:45:08.679
the knee can sometimes feel like it's taken your knee

534
00:45:08.719 --> 00:45:14.679
hostage because of a physical sensation. I mean sometimes I

535
00:45:14.719 --> 00:45:23.920
guess when we try to ignore or distract ourselves from

536
00:45:23.960 --> 00:45:31.960
a physical sensation, it can maybe be harder to know

537
00:45:33.039 --> 00:45:38.800
exactly how much of that body part is in reality

538
00:45:40.039 --> 00:45:50.440
being affected by that physical sensation. However, when you do

539
00:45:50.559 --> 00:45:53.199
focus on something, I mean, there can be too much

540
00:45:53.239 --> 00:45:56.679
focusing as well. I mean, how many people do you

541
00:45:56.760 --> 00:46:01.039
know in your life who constantly going on about how

542
00:46:01.079 --> 00:46:06.000
their their illness or their whatever. All. It's like it's

543
00:46:06.039 --> 00:46:08.519
almost like you want to avoid if you see them

544
00:46:08.519 --> 00:46:10.800
in the street. You want to avoid them. You want

545
00:46:10.840 --> 00:46:13.880
to kind of cross the street or jump down a

546
00:46:13.880 --> 00:46:18.079
manhole or just you know, wish you could call a

547
00:46:18.119 --> 00:46:23.400
helicopter to come and pick you up, but you know

548
00:46:23.480 --> 00:46:26.760
you can't because have seen you. And even though you

549
00:46:26.840 --> 00:46:30.159
might you might really love them, you might absolutely adore

550
00:46:30.199 --> 00:46:34.159
the person, but it's like your heart sinks a little bit. Ah,

551
00:46:34.760 --> 00:46:38.039
I've got to listen to all their problems now for

552
00:46:38.079 --> 00:46:42.559
the next year. It seems like a year. It'll only

553
00:46:42.559 --> 00:46:47.400
be five minutes. But just that is time distortion. When

554
00:46:47.480 --> 00:46:52.000
someone's going on and on and on about all their

555
00:46:52.039 --> 00:46:57.159
woes and about their suffering, and it doesn't it's not

556
00:46:57.199 --> 00:47:00.800
going against it. I'm not mocking the suffering. It's just

557
00:47:00.880 --> 00:47:05.079
it's very hard I find and maybe you do too

558
00:47:05.760 --> 00:47:09.920
to Sometimes you listen to it, especially if you're in

559
00:47:10.000 --> 00:47:16.880
a good mood. So I had a friend who sometimes

560
00:47:16.880 --> 00:47:18.880
I'd just like, oh, he'd knock on the door. I'd

561
00:47:19.000 --> 00:47:22.760
dread it because I knew it'd be like in a

562
00:47:23.679 --> 00:47:26.800
a not great place. And on that particular day, I

563
00:47:26.880 --> 00:47:29.079
was in a good mood. I was in a really

564
00:47:29.119 --> 00:47:32.920
good mood. I was uplifted, I was enjoying the day.

565
00:47:33.239 --> 00:47:39.480
Just enjoying being alive generally, you know, just yeah, things

566
00:47:39.519 --> 00:47:46.320
are okay, and then there's like knock knock, ah, oh man,

567
00:47:48.320 --> 00:47:51.000
and this is someone that I cared for deeply, So

568
00:47:51.039 --> 00:47:55.440
it wasn't that I was being rude. It's just it's

569
00:47:55.519 --> 00:48:01.440
just really really realistically like sometimes, oh right, I got

570
00:48:01.480 --> 00:48:09.119
distracted by Vinnie Barkin. But yeah, it's sometimes in the

571
00:48:09.159 --> 00:48:14.239
same way when there's someone's like they're constantly focusing on

572
00:48:14.320 --> 00:48:20.159
the negative, it's almost like that increases the negativity. And

573
00:48:20.239 --> 00:48:26.039
someone's always focusing on the physical discomfort that maybe they had,

574
00:48:27.119 --> 00:48:30.000
they seem to get more of it. So we get

575
00:48:30.039 --> 00:48:32.360
what we focus on, we get what we think about,

576
00:48:32.480 --> 00:48:35.239
get more of what we think about. So when you

577
00:48:35.320 --> 00:48:42.719
start thinking about feeling relaxed and feeling calm, having your

578
00:48:42.760 --> 00:48:46.079
mind slowed down, and having that part of your body

579
00:48:48.199 --> 00:48:57.119
feel more calmer, more looser, So it kind of in

580
00:48:57.199 --> 00:49:02.039
that middle bit where you're not focusing on it, but

581
00:49:02.079 --> 00:49:06.480
you're not ignoring it. You're not pushing it away, but

582
00:49:06.559 --> 00:49:14.599
you're not pulling it towards yourself. It's a fine line.

583
00:49:15.440 --> 00:49:23.800
But then it's no longer fine, it's just normal. It's

584
00:49:23.840 --> 00:49:31.920
almost there's a certain state of mind. It might at

585
00:49:32.000 --> 00:49:35.199
first sound a little bit negative, but it can be

586
00:49:35.239 --> 00:49:41.519
negative depending on the situation. But sometimes just not caring.

587
00:49:44.320 --> 00:49:46.320
I don't mean about the other person. I'm talking about

588
00:49:47.480 --> 00:49:54.880
the body part, which was problematic before you start listening

589
00:49:54.920 --> 00:49:59.920
to me. Sometimes it's like, you know what, I think

590
00:50:00.000 --> 00:50:03.960
I care about that at the moment, I'm not bothered.

591
00:50:07.039 --> 00:50:11.159
And then you stop pushing, you stop pulling. You know,

592
00:50:11.840 --> 00:50:24.199
it's almost like you're pushing against the door, and you

593
00:50:24.320 --> 00:50:29.800
realize that actually you keep pushing it, trying to push

594
00:50:29.840 --> 00:50:33.679
it open, trying to push it open, and then you stop.

595
00:50:34.840 --> 00:50:37.800
You're like, say, you know what, I don't care anymore.

596
00:50:38.440 --> 00:50:44.599
I can't bother. You know, it will open eventually, and

597
00:50:44.679 --> 00:50:47.960
then someone just comes in from outside and the door

598
00:50:48.039 --> 00:50:52.760
opens inwards, not outwards. It's an innie, not an out,

599
00:50:57.679 --> 00:51:01.639
and you realize you put that effort into something that

600
00:51:01.760 --> 00:51:05.880
was pointless. It's a little bit well, there's probably nothing

601
00:51:05.920 --> 00:51:08.000
like this, but I'm going to give this as an analogy.

602
00:51:09.039 --> 00:51:11.599
I got We've got a fence outside, was a gate

603
00:51:11.800 --> 00:51:15.639
fence with a gate, and the gate bangs, especially when

604
00:51:15.639 --> 00:51:21.719
it's windy, like all day long. So on a windy day,

605
00:51:22.800 --> 00:51:28.199
the gate just like opens and closes. There's no lock thing,

606
00:51:28.360 --> 00:51:31.119
you know, the you know the the I was going

607
00:51:31.159 --> 00:51:32.760
to say, the wazz or whatever. It is, a thing

608
00:51:32.840 --> 00:51:38.440
that you pull up that's broken so that the gate

609
00:51:38.559 --> 00:51:41.679
just closes. It doesn't actually close properly either, so that's

610
00:51:41.679 --> 00:51:46.039
why it keeps blowing open and closing with a wind like.

611
00:51:46.559 --> 00:51:49.119
It's not like full on slamming, but it can be annoying.

612
00:51:51.920 --> 00:51:53.679
Used to wind me up. I used to keep going

613
00:51:53.679 --> 00:51:58.599
out there closing the gate, like pushing it closed, so

614
00:51:58.760 --> 00:52:01.360
it's stopped banging for a while. Then someone had come

615
00:52:01.400 --> 00:52:05.000
in and they'd leave it open and I have to

616
00:52:05.039 --> 00:52:10.360
go down again and close the gate. And then I realized,

617
00:52:10.400 --> 00:52:14.760
you know what, I'm just not going to bother anymore,

618
00:52:17.639 --> 00:52:22.840
keep getting up, walking down. And this was in the winter,

619
00:52:22.960 --> 00:52:25.639
so it was cold, so I had to put some

620
00:52:25.679 --> 00:52:31.559
pents on. Well it's not the only reason, I mean,

621
00:52:33.119 --> 00:52:38.639
some of the neighbors complained, but anyway, I just thought,

622
00:52:42.719 --> 00:52:51.679
I don't care, and that attitude changed my response or

623
00:52:51.719 --> 00:52:57.880
my reaction to hearing the gate like slamming. I mean,

624
00:52:57.920 --> 00:53:05.039
it's not even slamming, it's just banging. Occasionally. It's to

625
00:53:05.159 --> 00:53:10.639
the point where I don't even notice it anymore. Now,

626
00:53:10.679 --> 00:53:12.039
all I've got to do is try and find a

627
00:53:12.039 --> 00:53:16.079
way to do that with Vinnie's barking. But there's no

628
00:53:16.119 --> 00:53:18.599
way of knowing when he's going to do it because

629
00:53:18.639 --> 00:53:21.840
it just starts barking. He's barked about six times during

630
00:53:21.840 --> 00:53:26.880
this recording, and he goes from zero to a million

631
00:53:27.000 --> 00:53:31.760
in like a second. Because my neighbor opposite is having

632
00:53:31.840 --> 00:53:35.519
a new kitchen put in, so the work people are

633
00:53:35.599 --> 00:53:39.039
up and down the stairs. He hardly barked it all

634
00:53:39.159 --> 00:53:46.320
last week today for some reason. What it is it

635
00:53:46.480 --> 00:53:52.960
sounds almost like there that someone's touching the front door.

636
00:53:57.280 --> 00:54:00.199
That's what's weird about it, because I actually went out

637
00:54:00.199 --> 00:54:03.960
there myself earlier thought someone puts something through the letter

638
00:54:04.000 --> 00:54:06.400
box or someone was at the front door knocked. No

639
00:54:06.480 --> 00:54:12.639
one there, so I think that might be what it is. Well,

640
00:54:13.920 --> 00:54:16.119
it's unlikely that they're coming and knocking on the door

641
00:54:16.199 --> 00:54:19.119
and just but it does sound like someone's pushing against

642
00:54:19.159 --> 00:54:22.159
the door, which is why you're barking, isn't it. N

643
00:54:24.760 --> 00:54:27.440
I told him Master. He's a bit grumpy with me now.

644
00:54:28.119 --> 00:54:34.199
I was like, just stop it. Please, didn't bother you

645
00:54:34.320 --> 00:54:39.280
last week, did it? You weren't bothered last week by it.

646
00:54:39.800 --> 00:54:41.719
This has been going on. This is the third week

647
00:54:41.760 --> 00:54:47.800
it's being worked on. So it's Monday today, all week

648
00:54:47.920 --> 00:54:52.719
last week, and in the previous week it started on Thursday,

649
00:54:53.079 --> 00:54:59.239
so this is a third week like actual week. Don't

650
00:54:59.280 --> 00:55:03.360
be grumpy, Vinny, I just want you to stop barking

651
00:55:04.559 --> 00:55:08.239
and a guard to him. He growls at me. I

652
00:55:08.400 --> 00:55:14.440
do not be growling at me, little growler, little grounder,

653
00:55:20.119 --> 00:55:26.920
with such a little sausage. You know that. Ah. So

654
00:55:27.039 --> 00:55:34.079
sometimes you know, the whole idea of like negotiating with it,

655
00:55:34.079 --> 00:55:44.960
it feels like maybe just giving it some space sometimes

656
00:55:45.000 --> 00:55:48.360
just a little bit of acknowledgement, you know, like we

657
00:55:48.400 --> 00:55:50.320
were a baby, I said, I used to always like

658
00:55:50.360 --> 00:55:55.639
give the analogy with with the thing that we're focusing on,

659
00:55:56.119 --> 00:56:01.239
that physical feeling, that sensation that you used to have

660
00:56:01.280 --> 00:56:05.800
before you listen to this recording, almost like a baby crying.

661
00:56:06.639 --> 00:56:11.119
And sometimes a baby cries for no other reason they

662
00:56:11.280 --> 00:56:13.920
other than they just want to be held or they

663
00:56:14.000 --> 00:56:18.119
just want to be to see a parent or a

664
00:56:18.159 --> 00:56:23.000
friendly face. They might not need changing, they might not

665
00:56:23.119 --> 00:56:26.000
need food, they might not want to play, they might

666
00:56:26.039 --> 00:56:29.360
not want anything. They're just happy just to see your face,

667
00:56:29.679 --> 00:56:32.159
or to have a cuddle and they go back to sleep.

668
00:56:34.000 --> 00:56:37.519
Sometimes that's all they need. And I think it's the

669
00:56:37.559 --> 00:56:42.079
same with what we're talking about. Sometimes it can be

670
00:56:42.199 --> 00:56:47.880
like a baby just wants a bit of love, maybe

671
00:56:49.159 --> 00:56:54.159
because you think about it. In reality, we can have

672
00:56:55.840 --> 00:57:04.199
respect and caring towards our body, But how much positivity

673
00:57:04.239 --> 00:57:08.840
do we have towards that part of the body or

674
00:57:08.920 --> 00:57:17.280
that small part that it's been playing up. I'm guessing

675
00:57:18.920 --> 00:57:22.440
not much kindness there at all, which it makes sense,

676
00:57:22.679 --> 00:57:27.360
you know, I'm not judging it. But if it's an

677
00:57:27.400 --> 00:57:34.400
ongoing situation, an ongoing condition that you don't really need anymore,

678
00:57:34.400 --> 00:57:38.800
you don't need that physical sensation to let you know

679
00:57:39.000 --> 00:57:41.519
and to remind you that just to be a bit

680
00:57:41.559 --> 00:57:45.280
more careful with that part of the body. I once

681
00:57:45.360 --> 00:57:50.920
you remember that, you don't need to be reminded. That

682
00:57:51.039 --> 00:57:54.880
alarm doesn't need to go off. And sometimes I think

683
00:57:54.960 --> 00:58:06.119
with alarms, maybe you can just make it a little

684
00:58:06.119 --> 00:58:12.679
bit less sensitive. Do you ever get like car alarms

685
00:58:12.719 --> 00:58:14.760
and you put them in for the first time or

686
00:58:14.800 --> 00:58:17.760
you get them new for the first time, and literally

687
00:58:18.559 --> 00:58:25.639
every time there's a butterfly goes past, the alarm goes off.

688
00:58:25.679 --> 00:58:29.920
Someone sneezes in the next town. Your car alarm goes

689
00:58:29.960 --> 00:58:37.159
off too sensitive, it needs to be retuned or maybe

690
00:58:37.320 --> 00:58:39.760
just needs to wear in so that it gets back

691
00:58:39.800 --> 00:58:42.480
to normal, because you know, it's not supposed to go

692
00:58:42.519 --> 00:58:50.000
off just because a little gust of wind. And then

693
00:58:50.039 --> 00:58:54.039
you get it changed, you get it refitted or fine tuned,

694
00:58:54.159 --> 00:58:56.280
or just leave it as it is if you don't

695
00:58:56.320 --> 00:59:03.119
like your neighbors. I suppose so that could be something

696
00:59:03.639 --> 00:59:07.360
a way of looking at this situation. We just fine

697
00:59:07.480 --> 00:59:13.320
tune it so that it's no longer as sensitive. You know,

698
00:59:13.400 --> 00:59:17.679
the alarm doesn't need to go off unless it needs

699
00:59:17.760 --> 00:59:26.639
to go off. And there's something quite useful about that,

700
00:59:29.840 --> 00:59:34.840
quite helpful. I think I realized what it is what

701
00:59:35.000 --> 00:59:40.360
he's barking. I've got the bathroom window open, and I

702
00:59:40.400 --> 00:59:42.840
think it's rattling the door, and that's what he's That's

703
00:59:42.840 --> 00:59:46.360
what you're hearing, isn't it. I'm sorry, Viny, it was

704
00:59:46.440 --> 00:59:56.199
my fault. I'm sorry. Now he's hearing something outside. It's

705
00:59:56.280 --> 00:59:58.320
not all it is like he's so. I suppose he's

706
00:59:58.360 --> 01:00:01.400
got the window in the bathroom open outside in the

707
01:00:01.639 --> 01:00:04.559
in the garden. There's always the odd stuff going on

708
01:00:05.119 --> 01:00:09.559
because he hears other dog's barking or kids playing, and because

709
01:00:10.039 --> 01:00:11.920
the kids are on holiday, so you can hear that

710
01:00:14.320 --> 01:00:18.880
all He isn't you. He always listening, taking it all in.

711
01:00:21.960 --> 01:00:24.679
He's stays, he's only got a staring contest with me.

712
01:00:26.440 --> 01:00:28.159
I want I can stare with you. I want to

713
01:00:28.159 --> 01:00:31.880
steal your tails are regling. When we've done this, I'll

714
01:00:31.880 --> 01:00:35.400
get you a t R e A T A t

715
01:00:35.599 --> 01:00:41.000
r e E T. Will I won't say the word

716
01:00:41.039 --> 01:00:46.039
because then you won't leave me alone. So in a way,

717
01:00:46.159 --> 01:00:52.440
you could just ask, and I've done this in the past,

718
01:00:52.480 --> 01:00:57.639
and I've done it myself, ask the part of your

719
01:00:57.679 --> 01:01:08.360
body just to feel more comfortable, to relax, safely, leave

720
01:01:08.400 --> 01:01:15.920
your body just you know, give you a rest. And

721
01:01:16.039 --> 01:01:19.559
sometimes you can just do that and literally just sit

722
01:01:19.679 --> 01:01:28.320
back and wait. Trust that your body's listening, that your

723
01:01:28.480 --> 01:01:32.360
unconscious mind is listening, that you know there's that alignment

724
01:01:33.800 --> 01:01:37.519
between your mind and your body because it's constantly you know,

725
01:01:37.599 --> 01:01:46.760
there's that constant continuity, continuity, that connection that's always there.

726
01:01:49.719 --> 01:01:51.639
I know that I've been focusing on the knee just

727
01:01:51.679 --> 01:02:03.239
as an example. But when you decide to just you know,

728
01:02:04.480 --> 01:02:16.159
ask politely, just you know, maybe just give me a break,

729
01:02:16.960 --> 01:02:25.400
please feel comfortable, feel more relaxed. You can put it

730
01:02:25.440 --> 01:02:29.360
in a sentence like I'd like my whatever part of

731
01:02:29.440 --> 01:02:36.760
body to feel more relaxed. You could say it three

732
01:02:36.840 --> 01:02:48.639
times and then just wait and observe, or maybe just

733
01:02:48.760 --> 01:02:57.000
carry on with what you were doing. Because when you

734
01:02:57.039 --> 01:03:04.480
focus on feeling more relaxed, as I said earlier, you

735
01:03:04.480 --> 01:03:06.800
you think about it, you get more of it, You

736
01:03:06.880 --> 01:03:11.480
get more of what we think about. So you focus

737
01:03:11.559 --> 01:03:18.480
in on calmness, looseness, peaceful, and that's what you get

738
01:03:18.519 --> 01:03:38.119
more of naturally easily. So that brings me to the

739
01:03:38.199 --> 01:03:41.199
end of this recording, which was very much a matter

740
01:03:41.320 --> 01:03:47.360
really it was just a chat a chitty chatter neta.

741
01:03:48.000 --> 01:03:50.639
It's going to take me ages to edit it because

742
01:03:50.679 --> 01:03:55.840
of all of the Vinny's barking breaks, so that's going

743
01:03:55.920 --> 01:03:58.039
to be interesting to trend. It's going to take me

744
01:03:58.079 --> 01:04:03.400
probably about an hour just to edit the thing. Yes,

745
01:04:03.519 --> 01:04:08.800
because of you. You want to treat? Are you hungry?

746
01:04:08.880 --> 01:04:12.360
Do you want your dinner? Do you want some food?

747
01:04:12.840 --> 01:04:19.760
What do you want to treat? I don't know anyway,

748
01:04:19.800 --> 01:04:22.960
I'm going to go Thank you for listening. Remember to

749
01:04:23.000 --> 01:04:25.480
be kind to yourself, because you do deserve to be

750
01:04:25.519 --> 01:04:32.280
happy and be gentle with yourself. You deserve to feel safe,

751
01:04:35.519 --> 01:04:52.519
lots of love. Bye, relax in a more deep and

752
01:04:55.519 --> 01:05:02.920
meaningful way, maybe in a way that can not just

753
01:05:03.159 --> 01:05:13.280
allow you to feel calmer now and throughout the time

754
01:05:13.960 --> 01:05:22.280
we spend together here, not just relaxed at the end

755
01:05:22.360 --> 01:05:26.800
of the recording when it's finished and you can enjoy

756
01:05:27.000 --> 01:05:44.400
that sense of comfort and peace, but also I think

757
01:05:44.440 --> 01:05:55.639
it would be nice to have those feelings of relaxation

758
01:05:57.960 --> 01:06:12.199
continue for longer after the recording has ended, so that

759
01:06:12.320 --> 01:06:24.800
you can still benefit from listening to my voice, maybe

760
01:06:24.840 --> 01:06:36.199
in a few hours time, perhaps tomorrow, and then by

761
01:06:36.320 --> 01:06:44.280
listening regularly, especially if you find like some people do,

762
01:06:44.639 --> 01:06:48.320
and myself as well. I sometimes I find one particular

763
01:06:48.440 --> 01:06:58.480
recording that really resonates with me, and I'll just listen

764
01:06:58.559 --> 01:07:03.840
to it over and over again every morning, every evening.

765
01:07:11.480 --> 01:07:16.119
There was this recording from We're going back to about

766
01:07:16.239 --> 01:07:21.480
nineteen ninety nine. It wasn't hypnosis, but it was a

767
01:07:21.599 --> 01:07:31.079
guided visualizations. It kind of was hypnosis, really, and I

768
01:07:31.159 --> 01:07:34.480
managed to find it again and it still has the

769
01:07:34.480 --> 01:07:43.719
same effect on me. And part of it was the

770
01:07:43.800 --> 01:07:57.039
person's voice relaxed me, just felt so peaceful, and I'd

771
01:07:57.119 --> 01:08:04.239
look forward to listening to her in the morning and

772
01:08:04.400 --> 01:08:15.480
in the evening. And I knew before even pressing the

773
01:08:15.519 --> 01:08:24.039
play button that since I've done that, pressed the play button.

774
01:08:24.840 --> 01:08:35.840
This was in the days of CD players pressed the

775
01:08:35.880 --> 01:08:41.640
play button, ifact it might have even been a tape

776
01:08:42.039 --> 01:08:46.680
tape recorder. I'd lie down on the bed and then

777
01:08:51.560 --> 01:09:04.640
even without necessarily listening to her words because I had

778
01:09:04.640 --> 01:09:14.159
to memorized. Really, it was as if my body knew

779
01:09:15.159 --> 01:09:27.520
exactly what to do, and the muscles just almost went

780
01:09:27.600 --> 01:09:56.800
into automatic relaxation, and I remember my mind would slow down. Now. Now,

781
01:09:57.000 --> 01:10:03.560
I was listening to this recording in the early days

782
01:10:03.600 --> 01:10:11.880
of learning hypnosis, and long before I ever made any

783
01:10:13.760 --> 01:10:19.199
videos or audio recordings myself, because I didn't start doing

784
01:10:19.239 --> 01:10:33.239
that till two thousand and six, I knew, I knew

785
01:10:33.600 --> 01:10:46.359
how helpful I found being able to just let go,

786
01:10:49.359 --> 01:10:54.760
to have that trust in the person that I'm listening to,

787
01:11:02.439 --> 01:11:09.199
knowing that it's going to be just as relaxing, if

788
01:11:10.600 --> 01:11:20.000
not more so. Each time you hear my voice, you

789
01:11:20.039 --> 01:11:31.680
may feel the same. Some people have been listening to

790
01:11:31.760 --> 01:11:45.680
me for over a decade, maybe not solidly obviously not

791
01:11:45.720 --> 01:11:52.000
twenty four hours a day, but maybe people come back.

792
01:11:53.840 --> 01:12:07.520
Some people may be listen every day. That's something that

793
01:12:07.640 --> 01:12:20.640
I do which you may not realize by listening, is

794
01:12:24.720 --> 01:12:39.720
when I record these recordings. Now, for example, I also

795
01:12:40.520 --> 01:12:51.760
am affected by the words that I say. So if

796
01:12:51.800 --> 01:13:02.199
I set you focus on your feet, notice your feet relaxing,

797
01:13:05.680 --> 01:13:13.560
I will be focusing on my feet. I will be

798
01:13:13.680 --> 01:13:31.760
noticing my feet relaxing. If I said, focus on your hands,

799
01:13:34.560 --> 01:13:44.079
and maybe notice the difference between each hand, Perhaps notice

800
01:13:44.199 --> 01:13:50.279
the the air in the room, the temperature of the room.

801
01:13:52.119 --> 01:14:02.560
On the backs of your hands. You may start to

802
01:14:03.119 --> 01:14:11.159
notice what almost feels like a very light breeze, even

803
01:14:11.239 --> 01:14:15.479
though there may not be any type of breeze at

804
01:14:15.520 --> 01:14:28.479
all where you are right now. And as you become

805
01:14:29.119 --> 01:14:43.520
aware of your hands, I'm also aware of how relaxed

806
01:14:43.800 --> 01:14:49.760
my hands are feeling.

807
01:14:51.199 --> 01:14:59.399
Now.

808
01:15:06.199 --> 01:15:12.039
And when it comes to potentially drifting off to sleep,

809
01:15:13.119 --> 01:15:25.720
which may be the reason you're listening, I also feel

810
01:15:25.880 --> 01:15:40.079
drowsy when I make these recordings. I also notice my

811
01:15:40.359 --> 01:15:56.680
mind drifting. In fact, at times I've actually fallen asleep

812
01:16:02.279 --> 01:16:16.520
without even noticing, and then I carry on talking. And

813
01:16:16.560 --> 01:16:22.000
it's only when I listen back to do the editing.

814
01:16:25.760 --> 01:16:31.880
I hear snoring, and I think, I don't remember snoring.

815
01:16:35.159 --> 01:16:42.000
I remember talking. This snoring was a pick turned up.

816
01:16:46.000 --> 01:16:53.399
That's why I sound like when I snare and I

817
01:16:53.479 --> 01:17:06.960
get really into the whole experience. I don't know how

818
01:17:07.079 --> 01:17:19.640
you feel, how relaxed you feel in your feet, how

819
01:17:19.800 --> 01:17:45.239
relaxed you feel in your hands. I have noticed more

820
01:17:45.319 --> 01:18:01.960
and more that the more relaxed, deeper level of comfort

821
01:18:03.920 --> 01:18:19.119
you feel, the easier your breathing becomes. It's almost like

822
01:18:21.880 --> 01:18:39.960
that additional muscle relaxation. So this allows you to breathe

823
01:18:40.319 --> 01:19:06.239
easier without necessarily focusing on your breath. However, being able

824
01:19:06.279 --> 01:19:35.600
to notice the ease in which you breathe so naturally.

825
01:19:50.239 --> 01:20:32.479
You breathe so very easily and smoothly. Whenever I imagine

826
01:20:32.920 --> 01:20:49.000
my breathing improving, when I've got my eyes closed, I

827
01:20:49.239 --> 01:21:02.680
tend to visualize a beautiful field with trees and flowers

828
01:21:09.479 --> 01:21:42.479
producing all that life giving oxygen. It feels nice too,

829
01:21:44.079 --> 01:22:03.039
if nothing else, just taking some time away from everything,

830
01:22:14.319 --> 01:22:46.880
enjoying that feeling of peace serenity with a joyful heart.

831
01:23:12.239 --> 01:23:37.760
Time seems to just drip by so very slowly, relaxed,

832
01:23:43.640 --> 01:24:22.760
so deeply peaceful, complete, unattached to any thoughts whatsoever in

833
01:24:22.920 --> 01:25:27.319
this moment, completely free, noticing that your mind has slowed down.

834
01:25:35.640 --> 01:26:22.319
Slowed down because nothing really requires your attention. You can

835
01:26:22.560 --> 01:26:38.640
enjoy the physical sensations of allowing the stress to rip

836
01:26:39.439 --> 01:26:53.359
out of your body, to appear out of every part

837
01:26:59.239 --> 01:27:18.000
of your body. Yeah, and being released from your brain.

838
01:27:23.279 --> 01:27:58.479
H your mind slowly but surely. The muscles in your

839
01:27:58.600 --> 01:29:10.439
legs relax so very deeply, res so deeply, and the feelings,

840
01:29:13.039 --> 01:29:37.960
the pleasant feelings in your arms and shoulders, deepening each

841
01:29:38.359 --> 01:30:16.359
part of your body further and deeper and deeper. Noticing

842
01:30:19.680 --> 01:30:46.239
the feelings in the back of your neck, the feelings

843
01:30:46.359 --> 01:31:35.239
in your wrists, muscles in front of your body. I

844
01:31:35.439 --> 01:32:19.279
all say, feeling peaceful deeply, There's a sense of peace

845
01:32:23.760 --> 01:33:03.359
spreads through your fairy core. Even when you Yeah, focus

846
01:33:03.560 --> 01:33:47.039
on your mind. Your mind becomes be and slower, even deeper,

847
01:34:02.199 --> 01:35:04.680
relaxing so very slow his stomach peace fall in your stomach.

848
01:35:26.800 --> 01:35:27.520
You're back.

849
01:35:32.920 --> 01:36:01.720
Notice Notice how relaxed you'd never feel in the hole

850
01:36:02.079 --> 01:36:34.920
of your back. You spy from your brain all the

851
01:36:35.000 --> 01:36:43.720
way down the middle of your back, sending and receiving

852
01:36:46.119 --> 01:37:18.119
millions of messages every day, deep comfort, increasing deeply relaxed

853
01:37:48.199 --> 01:38:25.039
uns legs, spreading those signals down a spine or cord

854
01:38:27.560 --> 01:38:46.439
into air, every part of your body, your shins and

855
01:38:46.560 --> 01:39:38.199
your calf, muscles, your elbows, Feelings of peace and tranquility

856
01:39:42.079 --> 01:39:56.079
spreading through your body, tips of your toes, to your eyes,

857
01:40:00.479 --> 01:40:19.880
your fingers. All wait till you lower back, letting go,

858
01:40:22.119 --> 01:41:34.159
reatinker peace, drifting mind just wandering away, happy to let go,

859
01:41:37.399 --> 01:42:38.720
let go completely, let go, so tranquil, the whole body,

860
01:42:43.039 --> 01:45:00.439
enjoying a sense listening God he for more peace, for joy. Hmm.

861
01:45:05.079 --> 01:45:50.079
The space, this space of peace and safety, so firy firy, relaxed,

862
01:47:19.840 --> 01:47:44.600
letting go. Maybe we can just focus on the different

863
01:47:44.920 --> 01:48:19.720
parts of your body, just to notice a forehead and

864
01:48:19.960 --> 01:49:26.439
your eyes ito loose, noticing in the sense of complete freedom,

865
01:49:38.479 --> 01:51:33.479
absolute freedom, rif drifting peace for energy, peace to breeze

866
01:51:34.800 --> 01:52:45.640
such easier loose you may have you may not have

867
01:52:45.840 --> 01:53:52.800
noticed your mind drifting peaceful, move even more deeply in

868
01:53:52.880 --> 01:54:40.640
the direction of total bliss for pace, bliss for pace, terrefting,

869
01:55:28.399 --> 01:56:40.800
total peace. Come so calm, letting go peace with mind

870
01:56:50.439 --> 01:57:54.640
rexed forty so relaxed, so relaxed, Your body feels almost invisible,

871
01:58:09.880 --> 01:59:30.359
so very relaxed. I'm peaceful, so peaceful, relax liquor, and

872
01:59:30.520 --> 01:59:37.800
you could start to notice that you are feeling more relaxed,

873
01:59:40.800 --> 01:59:50.560
even though I've not purposely focused your mind upon that

874
01:59:51.920 --> 01:59:58.000
sense of physical comfort that is growing within you throughout

875
01:59:58.079 --> 02:00:10.880
your body, and your mind starts to slow down, and

876
02:00:11.039 --> 02:00:18.520
that could be almost in recognition of I guess my

877
02:00:18.800 --> 02:00:33.520
speech not being particularly fast, and things just generally feel calmer.

878
02:00:37.039 --> 02:00:45.000
Just by listening to my voice, you give yourself an

879
02:00:45.079 --> 02:00:53.039
opportunity to take a break from the day, take a

880
02:00:53.119 --> 02:01:00.760
break from your life as it is, and to give

881
02:01:00.840 --> 02:01:08.920
yourself a rest, giving yourself permission to take some time

882
02:01:09.079 --> 02:01:16.479
off and to allow your body to relax and allow

883
02:01:16.720 --> 02:01:27.039
your mind to slow down, which in turn releases the

884
02:01:27.239 --> 02:01:31.680
tension and he stresses that you had in your body.

885
02:01:37.680 --> 02:01:41.560
It's almost as if the parts of your body just

886
02:01:41.840 --> 02:01:53.520
open up, allowing the negativity out and at the same

887
02:01:53.640 --> 02:02:04.920
time replacing that negativity with positive heathing energy, which then

888
02:02:05.119 --> 02:02:14.239
fills your body up and your mind to also starts

889
02:02:14.439 --> 02:02:31.880
to appreciate those feelings of increasing confidence, an almost uplifting feeling,

890
02:02:33.960 --> 02:02:48.000
positive healing, an energy that spreads through your body like

891
02:02:48.119 --> 02:02:58.359
a wave of comfort and all this comes, and just

892
02:03:01.960 --> 02:03:10.720
allowing yourself a few minutes, maybe half an hour, however

893
02:03:10.840 --> 02:03:20.520
long you want it to be, to just rest and

894
02:03:20.720 --> 02:03:30.720
allow your mind and your body to almost reset itself

895
02:03:33.600 --> 02:03:49.359
to the settings of comfort and relaxation, calmness, which allows

896
02:03:49.720 --> 02:04:02.479
more room for feelings of pleasure and happiness to move

897
02:04:03.000 --> 02:04:11.800
around your body and into your mind, almost as if

898
02:04:11.880 --> 02:04:21.600
your mind and your body are sinking together, almost mirroring

899
02:04:22.439 --> 02:04:35.279
each other with that growing positivity and calmness. And it

900
02:04:35.399 --> 02:04:42.840
feels nice. It really does feel nice to know that

901
02:04:43.159 --> 02:04:52.279
you are the one that has allowed yourself to feel

902
02:04:52.800 --> 02:05:07.359
more comfort and to experience more of this deep relaxation

903
02:05:08.800 --> 02:05:22.960
spreading throughout your body. And as I focus on each

904
02:05:23.399 --> 02:05:29.000
part of your body, you can notice that that part

905
02:05:33.039 --> 02:05:45.479
becomes even more relaxed just by focusing on it. It

906
02:05:45.640 --> 02:05:59.159
becomes even more calm and comfortable, just by focusing. And

907
02:05:59.359 --> 02:06:04.880
as I'm move down your body, starting at your head,

908
02:06:07.600 --> 02:06:14.279
the parts that you've already focused on will continue to

909
02:06:14.479 --> 02:06:22.119
relax deeply, and those parts that we've not yet focused

910
02:06:22.199 --> 02:06:35.520
on or just automatically release any remain intention in anticipation

911
02:06:35.960 --> 02:06:48.960
of even more comfort about to come. Now I'm going

912
02:06:49.000 --> 02:06:55.920
to start by focusing on your forehead, just being aware

913
02:06:56.279 --> 02:07:04.880
of the feelings of your forehead and any background sounds.

914
02:07:06.640 --> 02:07:11.479
But mister Herbert, the pigeon can just allow you to

915
02:07:11.680 --> 02:07:18.920
feel even more relaxed. Just means you're in the moment.

916
02:07:22.039 --> 02:07:27.399
This isn't this isn't a sterile environment. This is the world.

917
02:07:30.840 --> 02:07:36.880
I live in the countryside, so there's lots of nature

918
02:07:37.399 --> 02:07:47.880
sounds around. So as you focus on your forehead, just

919
02:07:48.159 --> 02:07:55.960
notice how it becomes even more relaxed as you focus

920
02:07:58.279 --> 02:08:02.760
only on my voice, ye, and that part of your body.

921
02:08:07.920 --> 02:08:16.199
Moving down to your eyes, focusing on your eyes, noticing

922
02:08:18.680 --> 02:08:28.399
how your eyelids feel so heavy yet so light at

923
02:08:28.439 --> 02:08:34.880
the same time, and all the muscles around your eyes

924
02:08:35.159 --> 02:08:49.560
relaxing completely. Moving your focus down to your mouth, your lips,

925
02:08:50.039 --> 02:08:56.680
your tongue, your teeth, and your gums, the whole of

926
02:08:56.840 --> 02:09:11.600
your mouth relaxing, calm and lease. As you focus now

927
02:09:12.439 --> 02:09:19.279
on your jaw, not just the parts of your jaw

928
02:09:19.439 --> 02:09:23.840
near your mouth and your chin, but all the way

929
02:09:23.960 --> 02:09:30.319
up the size of your face to your ears, that

930
02:09:30.600 --> 02:09:55.039
hole of your jaw feeding more relaxed and calm. Focusing

931
02:09:58.560 --> 02:10:03.680
on your neck, the front of your neck, and your

932
02:10:03.840 --> 02:10:17.159
throat relaxing and loose and calm. The side of your neck,

933
02:10:19.199 --> 02:10:26.159
the right and left side of your neck relax and

934
02:10:27.720 --> 02:10:41.319
loose and calm. And now the back of your neck.

935
02:10:44.640 --> 02:10:54.640
Focusing on the back of your neck, letting go of

936
02:10:54.840 --> 02:11:01.720
any tension that may have been there before, and enjoying

937
02:11:02.079 --> 02:11:15.000
that sense of increasing comfort and release that you can

938
02:11:15.159 --> 02:11:26.239
experience in the back of your neck. Moving down your

939
02:11:26.399 --> 02:11:33.720
back and moving either side of your spine right from

940
02:11:33.760 --> 02:11:39.119
the top of your back all the way down to

941
02:11:39.239 --> 02:11:51.479
the bottom of your back, down to your lower back.

942
02:11:56.560 --> 02:12:03.560
And as you move up and down your spine, you

943
02:12:03.680 --> 02:12:10.800
can feel the muscles either side of your spine relaxing

944
02:12:11.520 --> 02:12:24.880
even more. And as those muscles relax, that sense of

945
02:12:25.159 --> 02:12:35.840
comfort starts to spread outwards from your spine into both

946
02:12:36.039 --> 02:12:43.079
sides of your back, the top of your back, the

947
02:12:43.279 --> 02:12:51.640
middle and your lower back. And as you scan gently

948
02:12:52.159 --> 02:12:59.520
and slowly up and down your back, there's the muscles

949
02:12:59.680 --> 02:13:04.800
in the top of your back relax and become looser.

950
02:13:09.159 --> 02:13:15.119
The muscles in the middle of your back also seem

951
02:13:15.239 --> 02:13:24.760
to just almost divide from each other, separating and almost melting,

952
02:13:30.520 --> 02:13:36.520
And in your lower back there seems to be an

953
02:13:36.560 --> 02:13:50.760
extra special feeling of comfort, the spreads into your hips,

954
02:13:53.079 --> 02:14:00.880
sit down your lower back, into your hips, into the

955
02:14:01.079 --> 02:14:09.840
area where your cosicks are, and into your buttocks, and

956
02:14:09.960 --> 02:14:19.159
all those muscles that spread from your lower back into

957
02:14:19.239 --> 02:14:32.680
your hip area start to melt, start to really let go.

958
02:14:39.399 --> 02:14:46.119
Don't even nowhere about to focus on your shoulders. Your

959
02:14:46.359 --> 02:14:57.000
back and your spine will continue to let go, continue

960
02:14:57.840 --> 02:15:11.680
to relax, hm, so calmly. And as you focus on

961
02:15:11.800 --> 02:15:24.720
your shoulders, you may notice that they're already feeling really loose.

962
02:15:29.520 --> 02:15:55.960
They're already feeding, calm and fearing. Those muscles then move

963
02:15:56.359 --> 02:16:08.079
from your neck into your shoulders. Ye feel so soft

964
02:16:11.359 --> 02:16:36.959
and gentle, so smooth and calm, and the feeling in

965
02:16:37.040 --> 02:16:51.840
your shoulders seems to spread deep into your shoulders, that

966
02:16:52.200 --> 02:17:01.079
sense of relaxation not just traveling deeply to your muscles,

967
02:17:04.520 --> 02:17:17.399
but also relaxing the bones and move it all away

968
02:17:17.639 --> 02:17:26.360
to underneath your arms, relaxing that whole area between the

969
02:17:26.520 --> 02:17:41.079
tops of your shoulders and underneath your arms healing. You

970
02:17:41.200 --> 02:17:54.719
feel so relaxed and comfortable in your shoulders, which sends

971
02:17:55.040 --> 02:18:16.520
that deep healing message into your arms, and you may

972
02:18:16.760 --> 02:18:22.040
feel almost as if your arms are not even there,

973
02:18:23.559 --> 02:18:45.479
because they're so relaxed, so deeply relaxed, so so calm,

974
02:19:00.559 --> 02:19:22.440
so loose, not feeling spreading all the way down your arms,

975
02:19:25.200 --> 02:19:55.200
two elbows, including your elbows circumforts spreads or away into wrists.

976
02:19:58.079 --> 02:20:14.040
Your forearmis sender wrists so heavy. Yet at the same

977
02:20:15.280 --> 02:20:57.319
time sunlight and gentle focus. Now on.

978
02:21:00.079 --> 02:21:30.000
Your hands, my hands, so.

979
02:21:31.360 --> 02:22:00.239
Peaceful in your hands, there's a sense of real peace. Yeah,

980
02:22:11.280 --> 02:22:25.040
it just seems to feel so familiar when your hands

981
02:22:25.399 --> 02:24:02.479
relax deeply els your things, you thing this sadly, your

982
02:24:02.600 --> 02:24:36.799
finger tips, moving your attention to the front of your body,

983
02:24:49.920 --> 02:26:26.920
so comfortable, man on your focus, your legs lo muscles

984
02:26:29.079 --> 02:27:21.760
in your thighs, your knees so relaxed, a carved muscles,

985
02:27:23.079 --> 02:29:30.879
and just shins com pusy four and the feathing and

986
02:29:31.000 --> 02:29:57.799
your feet so peaceful, so calm, so peaceful, so calm,

987
02:30:27.920 --> 02:30:58.920
so peaceful, so calm, so peace Fa rea sin peace fa.

988
02:31:02.479 --> 02:31:03.600
So calm.

989
02:31:11.440 --> 02:31:19.159
Allowing that deep relaxation to spread your chest, in your stomach,

990
02:31:22.959 --> 02:31:50.680
so letting go of everything. So I'm gonna start counting

991
02:31:50.799 --> 02:32:02.520
down now, from twenty down to one. You can imagine

992
02:32:02.559 --> 02:32:06.239
in a way it's like just walking down some steps

993
02:32:08.200 --> 02:32:12.520
and each step or twenty steps, and each step represents

994
02:32:13.840 --> 02:32:26.719
a level of comfort, each step represents a deepening of

995
02:32:26.959 --> 02:32:37.639
that comfort, and the fervies you walk down those steps,

996
02:32:37.840 --> 02:32:50.280
the deeper and more relaxed you feel. So starting with

997
02:32:50.479 --> 02:38:22.680
number twenty twenty, nineteen, eighteen seventeen, sisting eight four four

998
02:38:23.120 --> 02:45:48.040
two too well five eight nine eight seven.

999
02:45:56.440 --> 02:49:00.920
Four five us four.

1000
02:50:18.159 --> 02:53:35.399
Two one. And now as you focus on your eyes,

1001
02:53:44.959 --> 02:53:56.639
we're gonna count down from ten out one, focusing just

1002
02:53:56.920 --> 02:54:04.840
on your eyes, your eyelids, the muscles around your eyes,

1003
02:54:07.920 --> 02:54:16.559
your eye walls themselves, our whole area that makes up

1004
02:54:16.680 --> 02:54:32.719
your eye. And as we count down from ten down

1005
02:54:32.799 --> 02:54:45.799
to one, whilst focus in on your eyes, you'll become

1006
02:54:47.840 --> 02:55:00.920
twice is relaxed with each number counting down. May find

1007
02:55:05.120 --> 02:55:10.879
the all you want to do is just drift off

1008
02:55:11.200 --> 02:55:20.319
to sleep. And if that's what you want, then just

1009
02:55:20.479 --> 02:55:33.600
allow yourself to do that. Now, focus in on your eyes.

1010
02:55:35.680 --> 02:55:41.719
I'm going to begin counting down from ten down to one.

1011
02:55:45.719 --> 02:55:55.360
Right now, ten.

1012
02:56:21.280 --> 02:58:49.799
Nine eight seven say.

1013
02:59:53.680 --> 03:02:09.280
Five four.

1014
03:02:18.360 --> 03:05:09.360
Three two one two. Counting down from ten to one

1015
03:05:11.440 --> 03:05:35.719
ten nine eight seven six five four three two one.

1016
03:05:42.719 --> 03:05:45.600
And maybe that was a bit too quick in order

1017
03:05:45.719 --> 03:05:49.600
to relax. Maybe it's a bit too fast for you

1018
03:05:49.959 --> 03:05:59.600
to notice the calming of your body, maybe even a

1019
03:05:59.639 --> 03:06:03.520
little bit of pressure there, Like you're counting down from

1020
03:06:03.600 --> 03:06:06.280
ten to one. Would you expect me to do? Man,

1021
03:06:07.200 --> 03:06:10.879
expect me to STI go with floppy just because you're

1022
03:06:11.000 --> 03:06:20.360
counting down. We could try it again, but this time

1023
03:06:20.440 --> 03:06:26.440
I go a bit slower this time, as you focus

1024
03:06:26.799 --> 03:06:31.399
on the whole of your body before we focus on

1025
03:06:31.520 --> 03:06:41.879
your legs. Just notice how your body does start to

1026
03:06:42.399 --> 03:06:53.520
feel more relaxed with every number that I count down

1027
03:06:56.959 --> 03:08:26.360
ten nine, eight, seven, six, five, four, three two one,

1028
03:08:37.680 --> 03:08:43.399
And just notice how how you feel, generally, how your

1029
03:08:43.440 --> 03:08:58.280
body feels. It's not necessarily even about counting down from

1030
03:08:58.360 --> 03:09:06.040
ten to one. It's that space that you have, that

1031
03:09:08.639 --> 03:09:29.559
space between being active physically or mentally to just sitting

1032
03:09:29.799 --> 03:09:34.360
or lying down and just being there, not doing anything,

1033
03:09:34.559 --> 03:09:41.200
not saying anything, or needing to think about anything. So

1034
03:09:41.879 --> 03:09:44.879
it opens up a space, you know, a bit of

1035
03:09:44.959 --> 03:09:55.920
a space, a gap. And the more I came down

1036
03:09:56.000 --> 03:10:00.399
from ten to one, the bigger that gap because arms

1037
03:10:03.319 --> 03:10:15.840
so there's that gap of calmness, of comfort, relaxation. It's

1038
03:10:15.879 --> 03:10:29.479
a nice feeling and it moves those stresses or discomforts

1039
03:10:29.559 --> 03:10:45.600
physically or emotionally moves them away, allows you to just

1040
03:10:48.600 --> 03:10:55.319
slow down. Someone to count again from ten down to one,

1041
03:10:55.760 --> 03:11:06.000
and notice that gap odening, the gap, and as it widens,

1042
03:11:06.040 --> 03:11:12.079
it's almost like the stress and attention falls into the

1043
03:11:12.200 --> 03:12:21.920
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five,

1044
03:12:33.079 --> 03:13:43.120
four three two one. How does your body feel.

1045
03:13:45.079 --> 03:13:45.239
Now?

1046
03:13:57.959 --> 03:14:09.760
Can you notice the do you feel in calmer, the

1047
03:14:10.200 --> 03:14:38.600
feeling more relaxed as we now focus on your legs,

1048
03:14:40.319 --> 03:15:00.760
just your legs. We're just gonna start with focusing on

1049
03:15:01.200 --> 03:15:20.360
your thighs. Of course, it's not the most exciting thing

1050
03:15:20.520 --> 03:15:27.040
to be doing because I'm sure, like most of your

1051
03:15:27.079 --> 03:15:38.760
body is not a lot going on right now. Just

1052
03:15:38.959 --> 03:15:45.079
focusing on the whole of your thighs, the tops of

1053
03:15:45.200 --> 03:15:51.239
your thighs, the sides of your thighs, the bottoms of

1054
03:15:51.319 --> 03:15:58.280
your thighs. You're outer thighs and you're inner thighs. Basically

1055
03:15:58.479 --> 03:16:01.760
the whole of your thigh that leads eats into your

1056
03:16:01.920 --> 03:16:16.840
hip and it goes down to your knee joints. Now,

1057
03:16:16.920 --> 03:16:23.920
this is a big area. It's a very heavy area.

1058
03:16:24.440 --> 03:16:30.399
It's very strong. Probably the strongest muscles in your body

1059
03:16:31.000 --> 03:16:45.399
are in your thighs. But I don't think we perhaps

1060
03:16:47.399 --> 03:17:00.000
give enough attention to our thighs. Perhaps we don't acknowledge

1061
03:17:00.000 --> 03:17:19.879
WHI how important our thighs are to our lives, how

1062
03:17:20.000 --> 03:17:29.120
much they actually do for us all through our lives.

1063
03:17:36.280 --> 03:17:41.840
And it may seem to sound really weird, but I

1064
03:17:41.959 --> 03:17:47.920
think that all of our body parts, especially our thighs,

1065
03:17:48.920 --> 03:17:56.280
need some TLC, a bit of love shown, a bit

1066
03:17:56.319 --> 03:18:14.719
of acknowledgment. I thank you gratitude for what our thighs

1067
03:18:14.959 --> 03:18:23.799
do for us. And I know this may sound a

1068
03:18:23.879 --> 03:18:30.200
bit strange. Maybe you think, why am I surely how

1069
03:18:30.200 --> 03:18:33.000
I should be out in the garden hugging a tree

1070
03:18:33.159 --> 03:18:41.280
or something. Well, it's hard to set a microphone up

1071
03:18:41.360 --> 03:18:44.680
on a tree. That's why I'm doing this indoors. Otherwise

1072
03:18:44.719 --> 03:18:48.079
I would be outside hugging a tree. Now I can't

1073
03:18:48.079 --> 03:18:56.879
see the television from the tree. If you move down

1074
03:18:56.920 --> 03:19:06.680
to your knees gains such an important part. And I

1075
03:19:06.760 --> 03:19:13.600
think we don't necessarily I'll speak for myself here, I

1076
03:19:13.680 --> 03:19:18.840
don't necessarily appreciate all that my nees do for me

1077
03:19:20.079 --> 03:19:25.239
until I have a problem with my knee. It's occasionally

1078
03:19:25.319 --> 03:19:30.280
if I ever maybe I'll pash it or it's aching

1079
03:19:30.479 --> 03:19:36.840
for some reason. It's then that I realize how much

1080
03:19:36.959 --> 03:19:40.600
it does. You know, the benefit of being able to

1081
03:19:41.559 --> 03:19:50.760
use my legs without any kind of physical discomfort is

1082
03:19:51.600 --> 03:19:59.000
a beautiful thing that's possibly not appreciated until it's temporarily

1083
03:19:59.680 --> 03:20:07.799
re moved. You know that's comfort. But as you focus

1084
03:20:07.879 --> 03:20:15.760
on your knees, regardless of how your knees feel, you

1085
03:20:15.840 --> 03:20:21.680
can have that sense of gratitude and love to your

1086
03:20:21.760 --> 03:20:34.360
knees for all that they do for you, And you

1087
03:20:34.440 --> 03:20:38.319
can still have that attention on your thighs and maybe

1088
03:20:38.520 --> 03:20:44.799
notice how your thighs feel. Maybe you've noticed that they

1089
03:20:45.719 --> 03:21:03.479
are relaxing more deeply as you focus now on the

1090
03:21:03.559 --> 03:21:07.959
bottoms of your legs, your shins, and your calf muscles,

1091
03:21:08.319 --> 03:21:16.159
and the bones between your knees and your feet, incorporating

1092
03:21:16.280 --> 03:21:28.559
of course, your ankles so important. Anyone that's had even

1093
03:21:28.639 --> 03:21:36.079
the slightest sprain of an ankle knows how how much

1094
03:21:36.239 --> 03:21:46.079
we take our ankles for granted. And it's kind of

1095
03:21:46.159 --> 03:21:51.520
strange in a way when you think that. You know, logically,

1096
03:21:51.879 --> 03:21:54.959
our wrists are a lot thinner than the rest of

1097
03:21:55.040 --> 03:21:59.799
our arms, which is okay, It doesn't can't see any

1098
03:22:00.200 --> 03:22:05.079
with that because we're just picking stuff up. But our

1099
03:22:05.200 --> 03:22:11.000
ankles so much thinner than the rest of our legs,

1100
03:22:17.440 --> 03:22:21.840
and from a physics perspective or logical even it doesn't

1101
03:22:21.920 --> 03:22:27.920
really make sense that all this weight would ultimately be

1102
03:22:29.000 --> 03:22:39.040
resting on your ankles then leading to your feet, that

1103
03:22:39.600 --> 03:22:48.559
thin area, thin bone. Yeah, it does so much great work.

1104
03:22:50.760 --> 03:23:00.280
Supports us, supports our body for a lifetime, helps us

1105
03:23:00.959 --> 03:23:10.319
to balance, It helps you to get around and be mobile.

1106
03:23:16.639 --> 03:23:24.440
And there's the calf muscles. Of course, when I was younger,

1107
03:23:24.799 --> 03:23:27.920
I couldn't see the point in calf muscles. I didn't

1108
03:23:27.920 --> 03:23:33.239
seem to do anything. Okay, if I walked around on tiptoes,

1109
03:23:34.040 --> 03:23:37.879
then my calf muscles get some work. But of course

1110
03:23:37.959 --> 03:23:42.079
that's not true. The calf muscles are being used whenever

1111
03:23:42.200 --> 03:23:54.079
we use our legs, and your shins there to protect

1112
03:23:56.079 --> 03:24:04.719
your lower legs, shaped in a way almost as a

1113
03:24:04.799 --> 03:24:17.079
protector for the bone, leading of course to your ankles

1114
03:24:20.440 --> 03:24:27.040
and your feet. But we're not going to focus on

1115
03:24:27.120 --> 03:24:29.239
your feet. We're just going to focus on the legs.

1116
03:24:31.319 --> 03:24:35.959
I realize that now that I've mentioned your feet, it

1117
03:24:36.079 --> 03:24:41.000
probably focusing on them anyway, So maybe I should focus

1118
03:24:41.079 --> 03:24:46.920
on your feet a little bit, you can have them

1119
03:24:46.959 --> 03:24:52.479
in your awareness the same as you have your thighs

1120
03:24:52.799 --> 03:24:57.040
in your awareness. Even though we haven't been focusing on

1121
03:24:57.239 --> 03:25:03.399
your thighs a few minutes, who were focusing on your ankles,

1122
03:25:09.120 --> 03:25:24.319
there's still that sensation of comfort in your thighs and

1123
03:25:24.399 --> 03:25:33.879
there's that movement of energy because the thighs hold lots

1124
03:25:33.879 --> 03:25:39.399
of different sensations. Of course, there's the muscles, the big

1125
03:25:39.760 --> 03:25:51.879
straw muscles that we have in our thighs, but the

1126
03:25:52.079 --> 03:25:58.000
skin on the outside of the thighs, as in the

1127
03:25:58.159 --> 03:26:03.719
outside of all of our body, can be very sensitive,

1128
03:26:07.639 --> 03:26:20.840
sensitive to the touch, sensitive to temperature, and inside your

1129
03:26:20.959 --> 03:26:28.399
thighs the bones, there's the muscle, there's the blood, vessels,

1130
03:26:28.559 --> 03:26:34.360
the arch trees, all this stuff that's inside your thighs.

1131
03:26:38.680 --> 03:26:41.879
And I guess sometimes it'd be nice if you could

1132
03:26:41.879 --> 03:26:47.239
actually put your fingers inside your thighs and a message,

1133
03:26:49.600 --> 03:26:53.159
so you can message on the outside, of course, but

1134
03:26:53.239 --> 03:26:56.360
to be able to get deep into the muscles and

1135
03:26:56.440 --> 03:27:00.280
to be able to just message inside your thigh eyes,

1136
03:27:01.120 --> 03:27:09.520
message in the bones of your leg, message in or

1137
03:27:09.639 --> 03:27:20.120
the veins, and just gently healing your thighs, and you

1138
03:27:20.239 --> 03:27:27.360
could move down message and inside your knees. Just message

1139
03:27:27.440 --> 03:27:34.360
in those bones, but with healing fingertips, spreading that healing

1140
03:27:34.600 --> 03:27:45.120
energy deep into the joints of your knees. Of course,

1141
03:27:45.200 --> 03:27:48.520
there's the back of your your knee, you know, the

1142
03:27:48.719 --> 03:27:55.680
inside crease where your knee is. It's a very sensitive area.

1143
03:27:57.719 --> 03:28:02.040
Very it feels very nice when you stroke it. That

1144
03:28:02.200 --> 03:28:05.920
might be because it's an area that's not really touched

1145
03:28:06.120 --> 03:28:12.680
very often. It's almost like a hidden part, that crease

1146
03:28:14.799 --> 03:28:19.239
in your legs. It's almost it's like a part that

1147
03:28:21.079 --> 03:28:32.319
has a sensitivity, which is a little bit different. Of course,

1148
03:28:32.360 --> 03:28:42.879
it's protected by your legs. So you can imagine putting

1149
03:28:43.760 --> 03:28:53.360
your fingers into that crease in your legs, that fold

1150
03:28:53.559 --> 03:28:57.639
in between your legs. You can just message with your fingertips.

1151
03:28:58.840 --> 03:29:05.639
Imagine your fingertips going inside, massage in the muscle tissue.

1152
03:29:10.239 --> 03:29:14.520
You can of course field the bones of your knees,

1153
03:29:16.000 --> 03:29:26.440
healing through your fingertips, and then as you go down

1154
03:29:29.319 --> 03:29:32.120
to your calf muscles. Now that's the part I'd like

1155
03:29:32.200 --> 03:29:36.920
to be able to really put my fingertips deep inside

1156
03:29:37.680 --> 03:29:46.600
my calf muscles, massage in every single tissue of that muscle,

1157
03:29:48.200 --> 03:29:58.120
healing every part, and then doing the same for my shins,

1158
03:30:01.319 --> 03:30:09.479
massaging and gently stroking the bones, gently stroking them, healing

1159
03:30:09.719 --> 03:30:13.840
in a loving way, because they deserve to be treated

1160
03:30:16.879 --> 03:30:21.040
as the precious bones that they are. Because our legs

1161
03:30:21.040 --> 03:30:24.399
are so precious as in all the other parts of

1162
03:30:24.479 --> 03:30:32.639
our body, and more precious of any jure on the planet.

1163
03:30:41.200 --> 03:30:49.200
When you start to think about your legs in this way,

1164
03:30:53.799 --> 03:31:00.280
it can change your perspective. It might see and a

1165
03:31:00.360 --> 03:31:07.239
bit a bit silly to start with the idea of

1166
03:31:07.559 --> 03:31:15.600
having love for your legs, showing appreciation for your thighs,

1167
03:31:18.399 --> 03:31:22.280
wanting to be able to put your hands in your

1168
03:31:22.399 --> 03:31:30.920
thighs and massage the muscles and the bones, and to

1169
03:31:31.040 --> 03:31:39.319
get your fingers deep in there, releasing all tension, just

1170
03:31:39.440 --> 03:31:48.879
to show how much you care about your legs, how

1171
03:31:48.959 --> 03:31:54.879
much you care for what your legs do for you regularly,

1172
03:31:57.280 --> 03:32:07.440
your knees, your calves, your ankles, the strength of your ankles,

1173
03:32:10.399 --> 03:32:15.079
considering how thin they are compared to the rest of

1174
03:32:15.159 --> 03:32:24.920
your legs, especially your thighs, yet they're so strong, so flexible,

1175
03:32:28.719 --> 03:32:41.559
absolutely amazing things. Your ankles are truly a gift because

1176
03:32:41.559 --> 03:32:50.319
of what they do for you, supporting all that weight,

1177
03:32:52.319 --> 03:32:56.719
regardless of how what weight you are. Even if you

1178
03:32:56.840 --> 03:33:01.840
only ate stone, it's still a lot of weight for

1179
03:33:02.000 --> 03:33:08.719
these little ankles. Now I'm a lot heavier than eight

1180
03:33:08.799 --> 03:33:19.440
stone double down, Yet my ankles support my body all

1181
03:33:19.479 --> 03:33:25.920
the time, although they do give off a sigh of

1182
03:33:26.040 --> 03:33:31.319
relief when I sit down, as in fact, my whole

1183
03:33:31.360 --> 03:33:40.879
legs do. My feet feet also go and my toes clap.

1184
03:33:42.079 --> 03:34:10.559
We're so happy. Your legs really are amazing. And I

1185
03:34:10.680 --> 03:34:18.079
know that talking about your legs is probably possibly among

1186
03:34:18.200 --> 03:34:23.879
the most most boring things you've ever heard anyone say. Possibly,

1187
03:34:26.760 --> 03:34:33.479
but boring or not, everything I said is true. Your

1188
03:34:33.600 --> 03:34:54.159
legs are amazing. Your legs deserve not just respect, they

1189
03:34:54.239 --> 03:35:06.840
deserve to relax deeply. They deserve to take some time

1190
03:35:06.959 --> 03:35:30.639
out of the day to just let go completely. Your

1191
03:35:30.799 --> 03:35:48.600
legs really can relax. And because the legs are so

1192
03:35:49.639 --> 03:35:54.440
such a most, you know, very important part of your body.

1193
03:35:55.719 --> 03:35:58.319
When you relax your legs, the rest of your body

1194
03:35:59.000 --> 03:36:17.719
also naturally follows in that journey of comfort. I can

1195
03:36:17.840 --> 03:36:22.799
feel it in my hips. My hips feel really loose,

1196
03:36:26.079 --> 03:36:30.680
and also my lwer back as well. My lower back

1197
03:36:30.920 --> 03:36:36.440
really feels it feels stretched, even though I'm just sitting

1198
03:36:36.520 --> 03:36:42.520
in a chair and there's no stretching as far as

1199
03:36:42.559 --> 03:36:45.600
I'm aware that I'm doing. It's almost as if the

1200
03:36:45.760 --> 03:36:49.680
muscles are just relaxed so much that there is a

1201
03:36:49.840 --> 03:37:14.520
natural stretch as the tension has reduced a lot. And

1202
03:37:14.600 --> 03:37:18.000
I'm now going to count down from ten down to one,

1203
03:37:22.319 --> 03:37:52.040
and you can continue to fill wonderfully relaxed ten nine, eight, seven, six, five.

1204
03:37:56.360 --> 03:38:00.440
Four real.

1205
03:38:04.399 --> 03:38:08.959
Twoe w.

1206
03:38:15.239 --> 03:38:15.840
Relax.

1207
03:38:23.760 --> 03:38:27.559
So I'm just going to count down from five down

1208
03:38:27.639 --> 03:38:32.079
to one, and as a countdown, if you just focus

1209
03:38:32.200 --> 03:38:40.120
on the numbers, just the numbers counting down, and notice

1210
03:38:41.000 --> 03:38:49.000
how you feel in this moment as you hear the

1211
03:38:49.120 --> 03:38:57.200
numbers counting down, knowing that those numbers counting down represent

1212
03:38:58.200 --> 03:39:07.239
you feeling calmer, not just in your body, but also

1213
03:39:09.520 --> 03:39:16.120
relaxing your mind. I just notice how you feel. There's

1214
03:39:16.239 --> 03:39:22.000
nothing to do, there's nothing to say, there's nothing to

1215
03:39:22.159 --> 03:40:05.000
think about, starting with number five, four, three two one.

1216
03:40:14.440 --> 03:40:26.879
And as you notice the gradual letting go the tension

1217
03:40:27.120 --> 03:40:34.239
in your body, you may also begin to notice and

1218
03:40:34.399 --> 03:40:43.399
be aware of how your mind is starting to slow down.

1219
03:40:45.879 --> 03:40:52.239
This is just a natural thing that happens. It's not

1220
03:40:52.440 --> 03:40:57.639
really a special procedure. It's just natural because as your

1221
03:40:58.959 --> 03:41:04.760
body relaxing is your mind also starts to relax, and

1222
03:41:04.879 --> 03:41:08.360
the more your mind relaxes, the more your body relaxes.

1223
03:41:08.479 --> 03:41:19.000
It's just a continuous circle of relaxation. And there's that

1224
03:41:20.280 --> 03:41:28.159
calmness that comes from relative quietness. You know, even even

1225
03:41:28.159 --> 03:41:34.719
if there's background sounds, either your side or mine, it's

1226
03:41:34.840 --> 03:41:40.760
still going to be quite calm. You know, you haven't

1227
03:41:40.799 --> 03:41:45.719
got the television on, there's no music in the background

1228
03:41:45.840 --> 03:41:48.479
unless you're listening to the recording. With music, of course,

1229
03:41:53.399 --> 03:41:55.520
you're very likely not going to be sitting in a

1230
03:41:55.639 --> 03:41:58.760
room with other people. Of course it might be, but

1231
03:42:00.120 --> 03:42:03.319
generally it's more ideal if you can do this on

1232
03:42:03.440 --> 03:42:14.760
your own, so no distractions, and when you stop thinking

1233
03:42:14.840 --> 03:42:32.000
about stuff, relaxation automatically rises. A sense of comfort starts

1234
03:42:32.040 --> 03:42:40.799
to grow, and without trying to build it up into

1235
03:42:40.920 --> 03:42:53.040
something fantastical or something magical, this is just a natural process,

1236
03:42:55.360 --> 03:43:06.079
something that's easy to accomplish. In fact, it's almost you know,

1237
03:43:06.200 --> 03:43:13.040
the sense of relaxing completely happens really when you put

1238
03:43:13.239 --> 03:43:17.079
no effort into it. It's not something that you can

1239
03:43:17.200 --> 03:43:28.840
really force. It's something that happens naturally. And part of

1240
03:43:29.280 --> 03:43:39.479
the process of this recording and others is simply two.

1241
03:43:41.079 --> 03:43:51.440
Allow you to take advantage of this space. This time,

1242
03:43:54.360 --> 03:44:05.360
it's just let go, to just be here, to be

1243
03:44:06.000 --> 03:44:19.399
in tune with how you feel, yet with the intention

1244
03:44:21.639 --> 03:44:33.079
of wanting to relax deeply and maybe even to fall asleep,

1245
03:44:34.280 --> 03:44:39.440
depending on what it is that you wish for yourself

1246
03:44:41.200 --> 03:44:56.239
in this moment. As we know, relaxing is the majority

1247
03:44:57.479 --> 03:45:01.959
of the process of falling asleep. The actual fallnes sleep

1248
03:45:02.040 --> 03:45:08.799
part is the tiny bit at the end. The deeper

1249
03:45:10.120 --> 03:45:32.559
relaxed you become, the easier you find yourself drifting. You

1250
03:45:32.680 --> 03:45:39.680
can also, if you choose stay focused on my voice

1251
03:45:41.440 --> 03:46:08.239
and really enjoy the process of gradually relaxing each muscle

1252
03:46:12.840 --> 03:46:39.719
in your body effortlessly and just observing the sensation of

1253
03:46:40.000 --> 03:46:55.600
letting go completely. This time, I'm going to count from

1254
03:46:55.840 --> 03:47:06.000
six down to one, and you can notice your mind

1255
03:47:08.639 --> 03:47:22.040
calming down more with each number that you hear me say, naturally,

1256
03:47:23.120 --> 03:48:57.920
feeling calm and slow and peaceful sex five four, three.

1257
03:49:26.799 --> 03:50:04.680
Fo one.

1258
03:50:25.799 --> 03:50:35.399
Being aware of how your mind to slowed right down,

1259
03:50:38.639 --> 03:51:02.000
sinking deeply into relaxation. And as you focus on your mind,

1260
03:51:02.319 --> 03:51:12.280
you may notice that there are some thoughts still there,

1261
03:51:14.840 --> 03:51:24.399
maybe some stubborn thoughts that for some reason perhaps need

1262
03:51:24.479 --> 03:51:39.680
your attention. So what you can do is send love

1263
03:51:39.920 --> 03:51:46.760
to those thoughts. Sprinkle those thoughts.

1264
03:51:50.879 --> 03:51:51.600
With love.

1265
03:51:53.159 --> 03:51:57.399
Like all petals from a flower. Just sprinkle it over them,

1266
03:51:58.840 --> 03:52:05.959
petals filled with love towards those thoughts, to let those

1267
03:52:06.200 --> 03:52:12.639
thoughts know that you're not abandoned in them. You just

1268
03:52:13.120 --> 03:52:23.159
need them. You require them to just calm down, slow down,

1269
03:52:25.479 --> 03:52:26.799
quiet down.

1270
03:52:30.479 --> 03:52:30.879
For now.

1271
03:52:38.760 --> 03:52:43.760
So as you focus on those remaining thoughts as we

1272
03:52:43.959 --> 03:52:49.159
count down this time from seven down to one. With

1273
03:52:49.319 --> 03:53:03.200
each number, just imagine sprinkling those flower petals of love, kindness,

1274
03:53:04.799 --> 03:53:16.639
gratitude over those thoughts, which will allow them to just

1275
03:53:18.079 --> 03:53:33.079
melt away and relax deeply. With every number, those thoughts

1276
03:53:33.239 --> 03:54:41.879
will become more and more relaxed, starting with number seven, six, five, four,

1277
03:55:07.799 --> 03:56:22.319
three two one h Yeah. And as you now notice

1278
03:56:22.559 --> 03:56:43.200
how relaxed you're feeling in your body, we're going to

1279
03:56:43.680 --> 03:56:57.680
focus on your hands, because the more relaxed your hands are,

1280
03:57:00.079 --> 03:57:19.159
the more relaxed your body and mind are. And there

1281
03:57:20.959 --> 03:57:31.120
you focus on your hands and your fingers. There's nothing

1282
03:57:31.639 --> 03:57:36.360
needed to be done. There's no clenching of fists or

1283
03:57:37.440 --> 03:57:47.760
tents in the fingers or anything like that. It's just

1284
03:57:48.239 --> 03:58:02.280
noticing and focusing on your hands, noticing how they feel,

1285
03:58:16.920 --> 03:58:27.399
because the more relaxed your hands feel, the calmer your

1286
03:58:27.639 --> 03:58:39.479
mind feels, and the more comfort you feel throughout your body.

1287
03:58:45.440 --> 03:59:18.760
You may have already noticed you mind is starting to

1288
03:59:19.120 --> 03:59:47.600
drest fain just on your hands and fingers, allowing them

1289
03:59:48.639 --> 04:00:02.079
to experience a real deepening of that relaxation in your

1290
04:00:02.280 --> 04:00:20.680
hands and fingers, more and more relaxed. With each number

1291
04:00:28.600 --> 04:00:41.079
from eight down to one, you can almost feel that

1292
04:00:41.920 --> 04:00:51.760
healing and relaxing energy spreading into your hands and fingers,

1293
04:00:55.120 --> 04:01:16.479
becoming year more relaxing with each number you hear, going

1294
04:01:16.719 --> 04:01:37.360
down eight down to one, drifting drifting again starting with

1295
04:01:41.959 --> 04:05:37.600
number eight, seven, six, five, four, three, fo just being

1296
04:05:37.959 --> 04:05:48.280
here now, nothing to think about, nothing to do, nothing

1297
04:05:48.360 --> 04:06:02.159
to say, and everything just feels calmer. And this is

1298
04:06:03.319 --> 04:06:10.040
your natural state of being. This is how you just

1299
04:06:11.200 --> 04:06:17.719
normally feel when you take away all that other stuff

1300
04:06:20.120 --> 04:06:24.959
that we add, you know, things like stress and worrying

1301
04:06:25.200 --> 04:06:40.639
and overthinking and anxiety, tension, just generally thinking about stuff.

1302
04:06:42.680 --> 04:06:46.000
When you take that away, which is what we do,

1303
04:06:46.760 --> 04:06:58.600
what we do now, you're left with a real sense

1304
04:06:59.239 --> 04:07:11.799
of peacefulness which comes to you very quickly, because ultimately

1305
04:07:12.440 --> 04:07:26.040
it's just a feeling, a feeling of comfort. It's almost

1306
04:07:26.200 --> 04:07:29.760
as if you've gone inside yourself and you've found a

1307
04:07:30.000 --> 04:07:43.920
special place where everything is peaceful, a place where you

1308
04:07:44.079 --> 04:07:54.600
can feel relaxed and your natural sense of comfort, a

1309
04:07:54.719 --> 04:08:03.239
place where you can be you, where you can accept

1310
04:08:03.360 --> 04:08:09.440
yourself for who you are, a place where you're not

1311
04:08:09.639 --> 04:08:20.040
trying to please anybody else ever, a place where you

1312
04:08:20.239 --> 04:08:29.799
can actually not just love yourself, but in some ways

1313
04:08:29.879 --> 04:08:39.000
more importantly, you can like yourself appreciate who you are.

1314
04:08:47.840 --> 04:08:54.479
That sense of gratitude is in the air all around you.

1315
04:09:02.120 --> 04:09:09.959
That's also a place where you can actually feel the

1316
04:09:10.280 --> 04:09:25.559
healing energy soaking into your body. Healing energy soaking into

1317
04:09:25.680 --> 04:09:35.680
your body, and that healing energy spreads through your veins,

1318
04:09:39.440 --> 04:09:46.280
traveling to each and every single part of your body,

1319
04:09:52.239 --> 04:09:56.799
and you start to realize that actually that healing energy

1320
04:09:59.280 --> 04:10:05.680
it's not just entered into your brain, it's become part

1321
04:10:06.239 --> 04:10:17.520
of your brain, and that spinal fluid is now mixed

1322
04:10:17.600 --> 04:10:28.760
with healing energy, not just allowing you to feel so

1323
04:10:29.000 --> 04:10:40.879
much more relaxed and healthy in this moment, but also

1324
04:10:43.799 --> 04:10:51.280
you start to realize that actually what's happening now with

1325
04:10:51.479 --> 04:11:01.120
that heathing, relaxing energy spreading through your body is actually

1326
04:11:01.559 --> 04:11:11.760
changing your life. It's actually changing the way you're going

1327
04:11:11.840 --> 04:11:18.639
to feel not just now, but tomorrow and the next day.

1328
04:11:20.559 --> 04:11:28.040
As your health improves, not just your physical health, but

1329
04:11:28.159 --> 04:11:35.600
your mental health. Things that used to bother you in

1330
04:11:35.680 --> 04:11:43.280
the past, for some reason, no longer have the effect

1331
04:11:43.799 --> 04:11:52.680
that they used to because something's changed deep within you.

1332
04:11:57.799 --> 04:12:04.200
Maybe things that used to cause you to feel anger

1333
04:12:08.040 --> 04:12:18.120
no longer have that power to control you the way

1334
04:12:18.200 --> 04:12:26.200
they seem to be able to before. As you realize

1335
04:12:27.239 --> 04:12:39.680
that you're the one who decides what affects you, you're

1336
04:12:40.200 --> 04:12:50.040
the one who decides to feel relaxed and calm when

1337
04:12:50.959 --> 04:13:05.879
you choose to enjoy noticing these natural developments of healing

1338
04:13:08.479 --> 04:13:17.040
continuing to grow and improve your life day by day,

1339
04:13:22.959 --> 04:13:31.159
including of course, your ability to relax so much easier

1340
04:13:36.120 --> 04:13:45.719
and sleeping. It's the most natural thing in the world

1341
04:13:47.159 --> 04:13:55.479
to you, because falling asleep is something that you've done

1342
04:13:58.559 --> 04:14:06.200
so many times in your life, and you know that

1343
04:14:06.440 --> 04:14:11.680
you were born, as we all were, with the ability

1344
04:14:13.280 --> 04:14:23.600
to fall asleep naturally. We were born with that ability

1345
04:14:26.559 --> 04:14:40.799
to just drift off into a deep, healing sleep, even

1346
04:14:40.879 --> 04:14:45.600
when we're kids sometimes will fall asleep when we don't

1347
04:14:45.639 --> 04:14:51.639
even want to try to tell us stay awake. Maybe

1348
04:14:51.719 --> 04:14:55.079
it's a birthday in the morning, or it's Christmas or

1349
04:14:55.920 --> 04:14:59.000
holiday or something we look forward to. We don't want

1350
04:14:59.000 --> 04:15:03.559
to go to sleep. But the more we want to

1351
04:15:03.600 --> 04:15:12.840
stay awake, the more we just start to drift. And

1352
04:15:13.000 --> 04:15:16.959
the more you fight drifting, the more you try to

1353
04:15:17.040 --> 04:15:22.040
stop yourself and drift in a shape, the deeper and

1354
04:15:22.239 --> 04:15:33.799
stronger that drifting becomes. Because we're born not just with

1355
04:15:34.040 --> 04:15:40.479
the need to relax deeply and to naturally fall asleep,

1356
04:15:43.680 --> 04:15:57.000
but it's our birthright, it's part of our DNA. And

1357
04:15:57.280 --> 04:16:02.760
sometimes as we get older in life, perhaps at times

1358
04:16:03.639 --> 04:16:16.639
we have forgotten that relaxing completely is not only a

1359
04:16:16.879 --> 04:16:41.120
wonderfully pleasant experience, it's also really easy. It's very, very

1360
04:16:41.639 --> 04:16:47.440
easy to let go, because that's all it is. It's

1361
04:16:47.680 --> 04:17:02.360
just deciding to let go. And when you press the

1362
04:17:02.479 --> 04:17:12.879
play button on my recordings, you have given permission for

1363
04:17:13.040 --> 04:17:21.440
my voice to relax you. When you press that play button,

1364
04:17:22.440 --> 04:17:30.879
you have given me permission for my words to affect

1365
04:17:33.360 --> 04:17:45.200
you in a positive, only a positive way. Opening up

1366
04:17:50.399 --> 04:18:08.639
your mind to useful and healing suggestions that can have

1367
04:18:13.200 --> 04:18:20.639
such an amazing effect on how you feel right now,

1368
04:18:25.399 --> 04:18:35.239
as well as those changes that continue long after the

1369
04:18:35.360 --> 04:18:46.000
recording ends, those changes within you that continue to flourish

1370
04:18:46.840 --> 04:19:05.120
and grow, transforming your life in positive, beautiful way, allowing

1371
04:19:05.680 --> 04:19:12.200
you to move forward in your life in the direction

1372
04:19:12.479 --> 04:19:29.680
that you choose for yourself. And this feeling, this feeling

1373
04:19:30.000 --> 04:19:45.520
that you can experience of safety, comfort, calmness, just feels

1374
04:19:45.600 --> 04:20:06.680
so nice. It's such a healthy place to be, and

1375
04:20:06.879 --> 04:20:24.639
that positivity grows within you each and every day. Moving forward,

1376
04:20:28.440 --> 04:20:39.440
you're going to find that you're more relaxed physically and

1377
04:20:39.639 --> 04:20:48.319
in your mind is more relaxed. And it's not that

1378
04:20:48.440 --> 04:20:53.959
you're thinking slower. It's just that your mind will be

1379
04:20:54.200 --> 04:21:06.000
less clogged up with unnecessary negativity because from now on,

1380
04:21:06.719 --> 04:21:16.360
your mind rejects negativity. From now on, you're going to

1381
04:21:16.479 --> 04:21:33.360
start noticing when negativity arises and you can just say stop, stop,

1382
04:21:36.239 --> 04:21:43.000
and that negativity will turn around and leave you alone.

1383
04:21:51.000 --> 04:22:10.280
Stop and that negativity would disappear. And as you notice

1384
04:22:10.600 --> 04:22:18.920
that you feel way more relaxed than you probably expected,

1385
04:22:25.079 --> 04:22:34.639
you can now congratulate yourself because you're the person that

1386
04:22:34.799 --> 04:22:40.879
has done this. You are the one that has opened

1387
04:22:41.120 --> 04:22:48.799
your mind up to the simple facts that you can

1388
04:22:49.280 --> 04:22:53.879
feel more relaxed in your body and in your mind.

1389
04:23:00.120 --> 04:23:06.000
You've opened your mind up to the birthright of being

1390
04:23:06.040 --> 04:23:22.920
able to just fall asleep easily when you choose. And

1391
04:23:23.040 --> 04:23:30.000
that's a nice feeling. Don't you think it feels nice?

1392
04:23:30.120 --> 04:23:39.440
Doesn't it? To feel calm? All that healing energy is

1393
04:23:39.559 --> 04:23:50.479
spreading through your body and your mind to spend time

1394
04:23:50.799 --> 04:24:09.479
a special place where negativity no longer enter. Negativity is banned,

1395
04:24:10.520 --> 04:24:17.959
It's barred, it's not allowed entry. Doesn't it doesn't. This

1396
04:24:18.520 --> 04:24:26.360
doesn't deserve to be here, It doesn't belong here. Negativity

1397
04:24:26.559 --> 04:24:40.760
has no place in your life, which makes room for

1398
04:24:41.079 --> 04:25:12.559
more comfort, more heathing, more relaxation, more peace. It feels nice,

1399
04:25:12.680 --> 04:25:37.399
doesn't it? Just the let go with everything. I'm going

1400
04:25:37.440 --> 04:25:44.879
to count down now from twenty down to one. You

1401
04:25:45.040 --> 04:25:54.959
can continue to relax. If you choose, you can drift

1402
04:25:56.159 --> 04:26:09.399
to sleep. With every number you hear me say, you

1403
04:26:09.520 --> 04:26:16.879
can fill twice as relaxed, or if you choose, you

1404
04:26:17.000 --> 04:28:32.200
can feel twice a sleepy now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two, twelve, eleven, ten, nine, eight, seven, six,

1405
04:28:40.680 --> 04:29:26.559
five four. This is your time to just take a break,

1406
04:29:31.200 --> 04:29:42.239
your time to relax, to allow your mind to slow down,

1407
04:29:50.920 --> 04:30:05.000
to give yourself permission to take a break from everything.

1408
04:30:09.719 --> 04:30:14.200
And you're the only person that can make that decision.

1409
04:30:17.079 --> 04:30:19.799
You're the only person that can actually tell your mind

1410
04:30:24.600 --> 04:30:48.840
to just relax, to just take some time off so

1411
04:30:49.000 --> 04:30:53.840
that you can focus on your body, getting in touch

1412
04:30:54.159 --> 04:31:08.840
with how you feel physically, and in the process of

1413
04:31:11.639 --> 04:31:16.360
this body scan, where you focus on different parts of

1414
04:31:16.440 --> 04:31:27.280
your body, those parts that you focus on and observe,

1415
04:31:30.200 --> 04:31:38.559
even though you're not purposely requesting for those parts of

1416
04:31:38.639 --> 04:31:46.159
your body to relax, it's kind of expected. You expect

1417
04:31:47.520 --> 04:31:55.200
when you listen to my voice to feel more relaxed naturally,

1418
04:32:00.719 --> 04:32:09.120
because when you're listening to me, your attention is focused

1419
04:32:10.879 --> 04:32:22.079
on my words, and as my words guide you to

1420
04:32:22.239 --> 04:32:34.600
focus on those parts of your body, your focus increases,

1421
04:32:41.719 --> 04:32:58.079
which actually calms your mind. And when your mind calms down,

1422
04:33:02.959 --> 04:33:25.000
your body relaxes. And when your body calms down, your

1423
04:33:25.159 --> 04:33:42.040
mind relaxes. And even though we've not really started the

1424
04:33:42.200 --> 04:33:54.880
focus on your body, you can already feel that healing

1425
04:33:55.119 --> 04:34:09.560
energy spreading through your body, pushing out stress and tension,

1426
04:34:13.720 --> 04:34:21.000
healing all the parts of your body, including your skin,

1427
04:34:22.200 --> 04:34:29.080
your bones, your blood, all of your organs inside your body,

1428
04:34:30.479 --> 04:34:37.240
all of the muscles, all of the fat, all of everything,

1429
04:34:39.119 --> 04:34:45.319
every hair on your body is filled with that healing energy.

1430
04:34:53.319 --> 04:35:09.080
And when your brain fills with that healing energy, the

1431
04:35:09.279 --> 04:35:33.680
feeling of comfort and relaxation increases deeply, increases in a

1432
04:35:33.799 --> 04:35:48.720
way that your mind starts to feel perhaps bit drowsy

1433
04:35:53.959 --> 04:36:04.479
because it's not needed, and it may start to drift

1434
04:36:13.279 --> 04:36:19.959
if that's what's needed. So if you're listening to this

1435
04:36:22.040 --> 04:36:26.279
and what you need is deep relaxation, that's what you'll get.

1436
04:36:28.479 --> 04:36:35.360
If what you need is to fall asleep naturally and

1437
04:36:35.599 --> 04:36:44.159
easily as your mind drifts, that's also what will happen.

1438
04:36:49.880 --> 04:36:57.560
Because by pressing that play button on the podcast and

1439
04:36:57.880 --> 04:37:04.919
listening to me, give permission for your body and your mind.

1440
04:37:07.959 --> 04:37:16.959
In fact, you give the command to your body and

1441
04:37:17.119 --> 04:37:28.279
your mind to relax deeply and to drift off to

1442
04:37:28.479 --> 04:37:44.840
sleep if that's what you want or need. And as

1443
04:37:44.959 --> 04:37:55.119
I focus on the different parts of your body, you

1444
04:37:55.319 --> 04:38:04.200
may start to just drift. And then you come back

1445
04:38:04.279 --> 04:38:09.439
again and you hear me talking and I'm focusing on

1446
04:38:09.599 --> 04:38:21.080
a different part of your body, you may find yourself

1447
04:38:21.479 --> 04:38:29.479
drifting but you don't realize you're drifting until you stop

1448
04:38:29.639 --> 04:38:38.720
drifting and you're alert again to my voice. Focusing on

1449
04:38:38.880 --> 04:38:44.439
a different part of your body starts to relax even deeper,

1450
04:38:48.880 --> 04:38:57.279
because that drifting is basically you already in the sleep zone.

1451
04:39:03.799 --> 04:39:08.799
And the more you drift, the longer you drift, and

1452
04:39:08.959 --> 04:39:19.439
the longer you drift, eventually that drifting continues into sleep,

1453
04:39:24.439 --> 04:39:29.319
and that's the last you remember until you wake up

1454
04:39:33.759 --> 04:39:38.880
in your own time, when you experience the right amount

1455
04:39:39.040 --> 04:39:47.880
of sleep for you, because when you do and if

1456
04:39:47.919 --> 04:40:01.560
you do fall asleep, it's extremely pleasant, so relaxing, so

1457
04:40:01.919 --> 04:40:22.400
deep healing sleep. It feels so nice to relax into

1458
04:40:23.919 --> 04:40:31.319
your own body and mind as you as you feel

1459
04:40:31.439 --> 04:40:46.319
that healing energy is spreading through you, relaxing us so deeply, relaxing,

1460
04:40:46.639 --> 04:41:04.319
use so so deeply. Start to focus on your eyes,

1461
04:41:12.200 --> 04:41:58.880
moving down to your jaw, down to your neck, your shoulders, arms, hands, fingers,

1462
04:42:06.240 --> 04:42:47.200
your chest, stomach, your back, your spine, you hips, you, legs,

1463
04:42:55.040 --> 04:43:30.799
your feet, your toes, and feeling iseings spreading and growing

1464
04:43:32.439 --> 04:43:44.799
inside your body, feeling you up. Now, let's focus again

1465
04:43:47.080 --> 04:43:55.159
on parts of your body, focusing this time on your forehead,

1466
04:44:01.639 --> 04:44:10.919
Now on your mouth, your lips, your tongue, the whole

1467
04:44:11.000 --> 04:44:32.759
of your mouth. Focus in on your fingers. Maybe you

1468
04:44:32.919 --> 04:44:38.439
could move your fingers a little bit. You can focus

1469
04:44:38.560 --> 04:44:53.159
on each one individually, both hands, and even though you

1470
04:44:53.319 --> 04:44:58.759
focus on both of your hands now they almost seem

1471
04:44:58.840 --> 04:45:06.639
to just melt in to one. Where is your right

1472
04:45:06.759 --> 04:45:14.360
hand start and your left hand end, almost as if

1473
04:45:17.119 --> 04:45:32.520
just mixed together. Now, focusing on your knees, just noticing

1474
04:45:33.799 --> 04:45:57.799
how your knees feel. Now, focusing on your elbows, focusing

1475
04:45:58.080 --> 04:46:12.319
on both of your elbows, just observing the feeling of

1476
04:46:12.520 --> 04:46:44.200
your elbows. Now, focusing observing the back of your neck,

1477
04:46:54.200 --> 04:47:31.840
feeding the energy on the back of your neck. Observing

1478
04:47:34.159 --> 04:47:53.520
your ankles, being aware of physical sensations in your ankles.

1479
04:48:53.560 --> 04:49:05.159
Let you see no toes on both of your feet,

1480
04:49:12.200 --> 04:49:57.720
being aware how your toes feel right now, ninety then

1481
04:50:07.919 --> 04:50:38.919
how your entire body feels. Noticing your mind feels now

1482
04:50:57.000 --> 04:51:39.400
letting go, letting go, letting go everything, letting go, letting go,

1483
04:51:47.319 --> 04:52:13.240
letting go everything you see. I'm going to start now,

1484
04:52:14.880 --> 04:52:16.680
and I would like you just, first of all, just

1485
04:52:16.799 --> 04:52:24.919
to see yourself lying down on the message table, lying

1486
04:52:24.959 --> 04:52:30.080
on your front. Your head is supported, your arms are supported,

1487
04:52:34.599 --> 04:52:40.799
and you feel comfortable and breathing. It's really easy, and

1488
04:52:41.000 --> 04:52:47.799
you feel you feel confident in how you look as well.

1489
04:52:47.959 --> 04:52:51.880
So there's none of that issue of body problems or

1490
04:52:52.040 --> 04:53:01.639
shyness because I'm a professional and this is a therapy session,

1491
04:53:02.439 --> 04:53:10.360
so none of that stuff matters whatsoever. This is about you.

1492
04:53:13.240 --> 04:53:19.000
This is about how you feel and how you can

1493
04:53:20.479 --> 04:53:26.080
enjoy that sense of comfort and relaxation that comes from

1494
04:53:27.479 --> 04:53:33.119
letting go and allowing my hands and my fingers to

1495
04:53:33.279 --> 04:53:44.680
relax you by a message your body. So I want

1496
04:53:44.720 --> 04:53:49.680
to start off just by placing my hands on the

1497
04:53:49.759 --> 04:53:54.639
back of your head, just gently, just you can feel

1498
04:53:54.799 --> 04:54:03.240
what my hands feel like really on you. So you

1499
04:54:03.319 --> 04:54:05.560
can maybe feel the warmth of my hands on the

1500
04:54:05.639 --> 04:54:11.360
back of your head. With my hands to the side

1501
04:54:11.400 --> 04:54:16.000
of your head, not pressing, but just holding there very gently,

1502
04:54:19.000 --> 04:54:22.000
maybe over your ears, and a little bit on your face,

1503
04:54:23.240 --> 04:54:28.479
just so you can feel my hands so you can

1504
04:54:28.560 --> 04:54:41.759
become accustomed to them. And now put my hands on

1505
04:54:41.840 --> 04:54:46.040
the back of your head again and gently let them

1506
04:54:46.200 --> 04:54:58.560
slide down onto the back of your neck. You can

1507
04:54:58.639 --> 04:55:08.720
feel my hands gently stroking the back of your neck

1508
04:55:08.959 --> 04:55:15.400
to start with, just so you can get used to

1509
04:55:15.560 --> 04:55:20.240
the the feeling of my hands on your skin, get

1510
04:55:20.279 --> 04:55:28.639
accustomed to realize that you're safe and it's all good,

1511
04:55:28.959 --> 04:55:38.520
it's all fine, and I'm going to start gently messaging

1512
04:55:39.319 --> 04:55:56.159
the muscles in the back of your neck with both hands. Now,

1513
04:55:56.240 --> 04:56:02.080
this is a very trusting situation ceration really, because our

1514
04:56:02.200 --> 04:56:06.400
necks are so fragile and to have someone have their

1515
04:56:06.479 --> 04:56:11.599
hands around your neck in that way can sometimes be

1516
04:56:11.880 --> 04:56:16.759
problematic for people, which is why massages are quite good,

1517
04:56:17.919 --> 04:56:26.360
because it allows you to relax and to get in

1518
04:56:26.560 --> 04:56:43.880
touch with trust, to feel peaceful and calm. And there's

1519
04:56:43.919 --> 04:56:51.560
a massage the sides of your neck gently moving from

1520
04:56:52.759 --> 04:56:56.479
the bottom of your neck, it would be sort of

1521
04:56:56.560 --> 04:56:59.759
near where your shoulders start, I guess, all the way

1522
04:56:59.799 --> 04:57:07.080
out to your jaw, your ears, kind of area that

1523
04:57:07.319 --> 04:57:12.319
side of your neck. Of course, it's a lot longer

1524
04:57:12.479 --> 04:57:28.040
than the front of your neck. The message in the

1525
04:57:28.759 --> 04:57:36.479
back of your neck, especially that area where perhaps we

1526
04:57:36.720 --> 04:57:44.720
hold tension, and as that area's message, you can actually

1527
04:57:44.919 --> 04:57:48.680
feel a sense of release in the back of your

1528
04:57:48.759 --> 04:57:56.840
neck and maybe you can breathe it out as well.

1529
04:57:59.439 --> 04:58:12.159
Notice that it feels. Notice how you feel, and then

1530
04:58:12.279 --> 04:58:16.400
moving down to that area between your neck and your shoulders,

1531
04:58:17.919 --> 04:58:26.840
that muscle area, starting to message that area on both sides.

1532
04:58:29.040 --> 04:58:31.240
I mean, this would be the area that a lot

1533
04:58:31.279 --> 04:58:33.439
of people would message if they were going to give

1534
04:58:33.479 --> 04:58:39.919
you like a shoulder message. Even that's not technically the shoulders,

1535
04:58:40.479 --> 04:58:42.919
but it's all the muscles that lead to the shoulders

1536
04:58:44.759 --> 04:58:51.360
from the neck and again that can hold tension and stress.

1537
04:58:52.599 --> 04:58:57.599
And when massaged sometimes a nice deep message is useful.

1538
04:59:00.680 --> 04:59:16.119
And you decide how deep that message is and just

1539
04:59:16.279 --> 04:59:23.240
allow my knuckles just to dig in to get to

1540
04:59:23.360 --> 04:59:33.360
those muscles and to really relaxed all the time being

1541
04:59:33.639 --> 04:59:51.159
firm yet gentle with you and just stroking down that

1542
04:59:51.360 --> 04:59:59.799
area to your actual shoulders, moving to the muscles of

1543
05:00:00.159 --> 05:00:11.159
shoulders and maybe initially just pulling up the shoulders a

1544
05:00:11.200 --> 05:00:14.599
little bit off the table, just to give you a

1545
05:00:14.639 --> 05:00:25.200
little bit of a stretch, but very gently. And you've

1546
05:00:25.240 --> 05:00:28.400
got the muscles at the front of your shoulders, the

1547
05:00:28.639 --> 05:00:39.520
sides and the back. Again, this is a part that

1548
05:00:39.639 --> 05:00:44.919
can really take quite a bit of pressure, quite a

1549
05:00:44.959 --> 05:00:55.200
bit of needing. If if you wish to really release

1550
05:00:55.360 --> 05:01:03.720
the tension to really get into those muscles and you

1551
05:01:03.799 --> 05:01:07.639
can let your fingers in there, I can feel really

1552
05:01:07.880 --> 05:01:15.279
nice sometimes it's just being stroked gently or being massaged

1553
05:01:16.720 --> 05:01:25.400
quite strongly. It can all be beneficial to the relaxation

1554
05:01:30.560 --> 05:01:43.599
of the muscles in your shoulders. Now to move down

1555
05:01:43.680 --> 05:01:54.119
your arms, we do one arm at a time, starting

1556
05:01:54.240 --> 05:02:03.000
with your right arm. Well I do is I just

1557
05:02:04.400 --> 05:02:07.560
lift your arm up, just hold it to the side

1558
05:02:07.599 --> 05:02:14.919
of you that would still be attached, and I just

1559
05:02:15.279 --> 05:02:29.799
message the tops of your arms all the way down

1560
05:02:30.040 --> 05:02:54.520
to your forearms into your wrists, gently messaging that parts,

1561
05:02:57.040 --> 05:03:00.680
the softer part, which is the underpart part of the arm,

1562
05:03:03.799 --> 05:03:07.520
which leads to the crease in your elbow, the inside

1563
05:03:08.959 --> 05:03:23.279
it's much more sensitive skin. Sometimes just having that stroked

1564
05:03:26.560 --> 05:03:42.080
I feel really nice, pleasurable and relaxing. Now moving down

1565
05:03:43.439 --> 05:03:55.840
to your right hand, just holding your hand in both

1566
05:03:55.880 --> 05:04:05.479
of my hands, just pressing gently on the back of

1567
05:04:05.599 --> 05:04:16.479
your hand and stretching your fingers ever so lightly at

1568
05:04:16.520 --> 05:04:31.319
the same time pressing down and massaging each finger, and

1569
05:04:31.439 --> 05:04:42.040
then starting to massage the palms of the hand. Just

1570
05:04:42.319 --> 05:04:53.439
turning the hand gently, stretching it gently, and actually having

1571
05:04:53.520 --> 05:05:00.680
your hand held can really be an emotional experience sometimes

1572
05:05:01.680 --> 05:05:06.360
even if it is a stranger, so when you don't

1573
05:05:06.479 --> 05:05:11.680
know very well, like a massage person or a therapist,

1574
05:05:11.840 --> 05:05:26.759
maybe because it's intimate and you can feel nice, you

1575
05:05:26.840 --> 05:05:37.439
can feel safe. And as I put that right arm

1576
05:05:37.639 --> 05:05:45.840
back down where it was, they did the same with

1577
05:05:45.959 --> 05:05:58.040
your left arm, exactly the same. Massage in the muscles,

1578
05:05:59.240 --> 05:06:03.000
and you are all the way down. Do your wrist

1579
05:06:07.119 --> 05:06:15.720
stroke in the inside of your arm, just being gentle

1580
05:06:16.880 --> 05:06:30.159
or as firm as you require, and then massaging your

1581
05:06:30.279 --> 05:06:46.520
left hand, stretching the fingers gently, massaging the palm of

1582
05:06:46.639 --> 05:07:27.400
your left hand. Feels so so relaxing, so comforting, and

1583
05:07:27.479 --> 05:07:38.240
I just rest your left down, back down. Start to

1584
05:07:39.240 --> 05:07:49.919
message your back, the biggest part of your body, starting

1585
05:07:50.040 --> 05:07:56.319
at the top, starting again where we already have been,

1586
05:07:57.080 --> 05:08:01.720
the area at the top in between his shoulders, near

1587
05:08:01.840 --> 05:08:07.000
your neck. Going back the massage in that area again,

1588
05:08:08.159 --> 05:08:21.880
but this time moving downwards, taking a downward stroke to

1589
05:08:21.880 --> 05:08:28.400
the middle of your back, working from the outside inwards.

1590
05:08:29.599 --> 05:08:37.040
It's a massage in the your back, but the outsides

1591
05:08:37.360 --> 05:08:46.919
of your back, the parts where your arms would maybe

1592
05:08:47.400 --> 05:09:00.119
rest against, almost the path that connects your front to

1593
05:09:00.279 --> 05:09:17.799
your back, and just messaging down firmly but gently, as

1594
05:09:17.959 --> 05:09:25.840
firm as you want, moving down and then moving across

1595
05:09:25.880 --> 05:09:28.159
a little bit and moving all the way down again

1596
05:09:29.520 --> 05:09:42.319
being very gentle yet firm as you choose. Eventually we

1597
05:09:42.479 --> 05:09:47.080
get to the spine. We can massage the muscles and

1598
05:09:47.400 --> 05:09:50.880
either side of your spine from the top of your

1599
05:09:51.000 --> 05:10:02.919
neck all the way down to your lower back. We

1600
05:10:03.000 --> 05:10:12.119
can do that a few times. Sometimes people use the

1601
05:10:12.240 --> 05:10:17.880
knuckle or the you know, two fingers and just go

1602
05:10:18.080 --> 05:10:22.439
your side of the spine and almost just push down,

1603
05:10:23.319 --> 05:10:25.599
go all the way down to the bottom of the spine,

1604
05:10:27.240 --> 05:10:36.919
each time releasing tension and opening up the body, stretching

1605
05:10:38.080 --> 05:10:45.000
your body so that you feel more relaxed but at

1606
05:10:45.040 --> 05:11:01.360
the same time rejuvenated. And now I'm going to move

1607
05:11:01.479 --> 05:11:09.759
to one side, to your right side, and from the

1608
05:11:09.840 --> 05:11:15.360
bottom of your ribs to your pelvis, I'm going to

1609
05:11:15.479 --> 05:11:22.119
massage that area of your back. I'll stretch over the

1610
05:11:22.200 --> 05:11:27.000
other side and I will pull the muscles gently and

1611
05:11:27.240 --> 05:11:32.200
massage and push from one end that side or right

1612
05:11:32.319 --> 05:11:37.279
to my side to the middle of fact to where

1613
05:11:37.319 --> 05:11:43.959
your spine is, massaging that side of your spine the

1614
05:11:44.040 --> 05:11:50.240
opposite side to where I'm standing. It's almost like kneading bread.

1615
05:11:52.680 --> 05:11:59.040
There's that big area which is firm yet lots there

1616
05:11:59.279 --> 05:12:08.759
to message potentially one of the most important places to

1617
05:12:08.880 --> 05:12:16.400
actually have a message because you really feel it. You

1618
05:12:16.639 --> 05:12:21.599
really feel the release and the pleasure of having your

1619
05:12:21.680 --> 05:12:29.319
lower back massaged. It releases so much from your body

1620
05:12:30.880 --> 05:12:39.720
that's not useful, starting a healing process which will continue

1621
05:12:39.919 --> 05:12:52.319
long after this recording is over. The message in this

1622
05:12:52.520 --> 05:12:56.439
part of your body not only feels really good for you,

1623
05:12:57.880 --> 05:13:02.319
it's actually fun to do because it is, as I said,

1624
05:13:02.520 --> 05:13:07.599
like kneading bread, it's a part that you can really

1625
05:13:07.720 --> 05:13:15.479
get hold of and really massage deeply. If that's your choice,

1626
05:13:23.520 --> 05:13:25.400
then I'm going to move over to the other side

1627
05:13:25.439 --> 05:13:31.880
of your body and do the same with the opposite

1628
05:13:32.040 --> 05:13:41.319
heart of your lawer back. Kneading and massaging from your

1629
05:13:41.520 --> 05:13:48.159
sides all the way to the middle of your back

1630
05:13:48.759 --> 05:14:02.360
where your spine is pressing and kneading firm and gentle

1631
05:14:02.479 --> 05:14:12.360
at the same time. It feels so releasing. This mixture

1632
05:14:12.400 --> 05:14:27.799
of pleasure, comfort, release, calmness, relaxation or mixed together. Plus

1633
05:14:27.880 --> 05:14:32.319
there's that feeling from your stomach as it's being stretched.

1634
05:14:34.200 --> 05:14:37.319
Even though you're in your stomach now, you can feel

1635
05:14:37.360 --> 05:14:41.200
it being stretched because that whole area is connected to

1636
05:14:41.279 --> 05:14:52.599
your stomach. Now we're going to move or move further

1637
05:14:52.799 --> 05:14:57.520
up to your top of your body, and I we

1638
05:14:57.680 --> 05:15:05.759
did the same this time, starting with your upper back,

1639
05:15:06.279 --> 05:15:12.080
put my hands forward over and massage in that area

1640
05:15:15.040 --> 05:15:18.799
up to your spine, from the side of your body

1641
05:15:19.000 --> 05:15:23.720
up to your spine. So some of that massage area,

1642
05:15:24.400 --> 05:15:30.400
the muscle tissue or whatever fatty tissue even will be

1643
05:15:30.680 --> 05:15:36.080
possibly from your chest because all connected chest and the

1644
05:15:36.240 --> 05:15:42.799
back connect together. I'm going to be massaging and just

1645
05:15:42.919 --> 05:15:49.639
pulling some of that skin from your side up and

1646
05:15:49.880 --> 05:15:58.279
massage in that area of your upper back all the

1647
05:15:58.400 --> 05:16:05.000
way to your spine. And then I'll move down a

1648
05:16:05.080 --> 05:16:07.919
bit and I'll continue with the middle of your back,

1649
05:16:08.119 --> 05:16:17.360
doing exactly the same thing as gentle, as deep as

1650
05:16:17.479 --> 05:16:29.159
you choose. Now, I'll move the other side again and

1651
05:16:30.599 --> 05:16:33.880
do the exact same thing with the top of your

1652
05:16:33.959 --> 05:16:43.759
back on the other side from pretty much underneath your

1653
05:16:44.000 --> 05:16:57.360
arm area really to your spine, and then continue in

1654
05:16:57.520 --> 05:17:04.479
that all way down including your lower your middle of

1655
05:17:04.520 --> 05:17:23.080
your back. I'm gonna go to your thighs, the backs

1656
05:17:23.080 --> 05:17:32.720
of your thighs, and the sides of your thighs, starting

1657
05:17:32.799 --> 05:17:41.200
with your right leg, and massage in the back and

1658
05:17:41.360 --> 05:17:49.919
the sides of your thighs gently and firmly. There's a

1659
05:17:50.000 --> 05:17:53.400
lot of muscles there. It's an area that can be

1660
05:17:53.560 --> 05:17:57.840
very tense at times and maybe needs a little bit

1661
05:17:57.880 --> 05:18:01.479
more pressure than the rest of the body that's up

1662
05:18:01.599 --> 05:18:11.759
to you. You can gently stroke the back of your

1663
05:18:11.880 --> 05:18:17.759
legs where you know, opposite your knee joint or underneath

1664
05:18:17.799 --> 05:18:30.759
your knee joint, very sensitive, gentle area, and then working

1665
05:18:30.919 --> 05:18:38.360
down to your calf muscles. Massage in your half muscles

1666
05:18:39.240 --> 05:18:52.560
thoroughly and deeply, if you choose, using both hands and fingers,

1667
05:18:53.119 --> 05:19:06.360
digging deep to your ankles, in the back of your

1668
05:19:07.360 --> 05:19:13.360
back of your ankles, just gently massage in the area,

1669
05:19:18.799 --> 05:19:35.479
maybe lifting the leg and stretching a little bit. Moving

1670
05:19:36.240 --> 05:19:50.799
to the right foot, massaging the bottom of your fate

1671
05:19:55.159 --> 05:20:06.319
and the size of your fate gently but firm enough

1672
05:20:06.520 --> 05:20:17.319
so they don't tickle, and just allow the pleasure that

1673
05:20:17.400 --> 05:20:23.560
you get from having your feet massaged to just overtake

1674
05:20:23.639 --> 05:20:32.520
you as I continue to message your feet, the bottoms

1675
05:20:32.560 --> 05:20:42.279
of your feet, the sides, your arches, your heel. You

1676
05:20:42.360 --> 05:20:45.319
can put a lot of pressure into your heel and

1677
05:20:45.479 --> 05:20:50.400
it feels amazing, Yet the arches need to be a

1678
05:20:50.479 --> 05:21:02.200
bit more gentle. Stretching your toes gently a massage in

1679
05:21:02.360 --> 05:21:10.560
the bottoms of your toes with my fingers, each one individually,

1680
05:21:19.000 --> 05:21:22.840
moving her to the left leg to do exactly the

1681
05:21:22.959 --> 05:21:33.319
same thing. Starting at the top of the thighs. Work

1682
05:21:33.360 --> 05:21:37.959
in the back of the thighs and the sides, massaging

1683
05:21:38.159 --> 05:21:48.319
deeply and gently the whole area, working all the way down.

1684
05:21:55.319 --> 05:22:01.080
And this is an area that maybe you could like

1685
05:22:01.200 --> 05:22:10.040
to spend more time relaxing and messaging. So perhaps if

1686
05:22:10.080 --> 05:22:15.240
you wanted like a bigger future recording, want spend more

1687
05:22:15.319 --> 05:22:26.880
time on one particular area. As you move down to

1688
05:22:27.000 --> 05:22:41.080
your calf muscles, massage in your calf muscles firmly and gently,

1689
05:22:46.799 --> 05:22:54.479
moving down your ain, cool into your feet. Massage in

1690
05:22:55.200 --> 05:23:00.159
the backs of your feet, the bottoms of your feet, Yes,

1691
05:23:05.119 --> 05:23:12.159
stretching your toes and message in each tone individually. And

1692
05:23:12.279 --> 05:23:17.959
then feeling of pleasure and release that you experience when

1693
05:23:18.040 --> 05:23:39.880
your having your feet massaged feels really good. Now if

1694
05:23:39.919 --> 05:23:43.959
she turn over in your mind, laying on your back,

1695
05:23:51.400 --> 05:23:57.119
I'm just going to start again for your neck area

1696
05:24:04.119 --> 05:24:11.799
and your shoulders, just to get back in touch with

1697
05:24:11.919 --> 05:24:29.000
that area. And as you move up, I can clean

1698
05:24:29.119 --> 05:24:33.840
my hands, make them more fresh, because now I'm gonna

1699
05:24:33.880 --> 05:24:50.240
message your face gently, starting off with your forehead. Your

1700
05:24:50.279 --> 05:24:56.319
eyes are closed and I can just stretch your eyes

1701
05:24:56.560 --> 05:25:06.880
a little bit, pushing up on your eyebrow us just

1702
05:25:07.119 --> 05:25:20.360
massaging around your scalp, massaging down your cheeks, around your ears,

1703
05:25:23.479 --> 05:25:36.279
into your chaw gently the side of your neck, your

1704
05:25:36.479 --> 05:25:54.360
chin mm hmm. Then just moving down from your neck

1705
05:25:54.599 --> 05:26:01.360
down to your chest, starting and by massage in the

1706
05:26:02.159 --> 05:26:08.479
very top of your chest where the collar bone is.

1707
05:26:10.799 --> 05:26:22.599
Give a side of the collarbone, I think, just massage

1708
05:26:22.720 --> 05:26:34.919
in the hole of the chest, moving the chest around,

1709
05:26:43.720 --> 05:26:48.479
because it's quite a large area. You can move from

1710
05:26:48.560 --> 05:26:59.639
one side to the next, moving my hands underneath pretty

1711
05:26:59.720 --> 05:27:09.319
much where your arms are stretching up, stretching some of

1712
05:27:09.400 --> 05:27:17.360
the muscles of your back in the process, moving up

1713
05:27:18.560 --> 05:27:38.279
over your chest and they're moving down again, and then

1714
05:27:38.360 --> 05:27:44.240
allowing my hands to just massage gently and slide down

1715
05:27:45.560 --> 05:27:50.479
towards your stomach, starting in the middle of your chest,

1716
05:27:53.959 --> 05:28:00.599
and then gradually my hand's moving apart and serge in

1717
05:28:00.759 --> 05:28:10.080
and sliding at the same time, moving down to just

1718
05:28:10.200 --> 05:28:25.720
below your rib cage, moving down and then messaging up again,

1719
05:28:28.520 --> 05:28:36.400
giving your chest all the attention that it needs to

1720
05:28:36.599 --> 05:28:48.799
feel completely relaxed, remembering them. I'm also going to be

1721
05:28:48.919 --> 05:28:54.959
focusing on your sides as well, an area that really

1722
05:28:55.240 --> 05:29:02.799
doesn't get much attention but feels real good when it's massaged.

1723
05:29:07.720 --> 05:29:11.720
Just stroking my hands down the sides of your body,

1724
05:29:15.520 --> 05:29:18.919
just below your arms, all the way down to your hips.

1725
05:29:28.599 --> 05:29:34.439
Now moving to your stomach area, I'm going to stand

1726
05:29:34.680 --> 05:29:37.240
one side of you like I did when I did

1727
05:29:37.319 --> 05:29:43.560
your lower back. I'm gonna do a similar process of

1728
05:29:43.799 --> 05:29:58.599
just stretching the muscles from your side, gently massaging from

1729
05:29:58.680 --> 05:30:06.279
one side to the neck, move in a whole area

1730
05:30:07.360 --> 05:30:11.279
from below your ribs all the way down to below

1731
05:30:11.360 --> 05:30:20.959
your belly button, and then move around to the other

1732
05:30:21.080 --> 05:30:36.880
side of you and repeat that process of relaxing, deeply, calmly.

1733
05:30:40.040 --> 05:30:47.200
You feel loose, you feel free. And it's something about

1734
05:30:47.319 --> 05:30:52.159
having your stomach message that's different from any other part

1735
05:30:55.680 --> 05:31:00.000
because we do have a tendency of holding a different

1736
05:31:00.360 --> 05:31:04.360
kind of stress in her stomachs that we may not

1737
05:31:04.479 --> 05:31:15.479
be aware of. As a Now massage your stomach in

1738
05:31:15.599 --> 05:31:23.080
front of your stomach, making circles around your belly button,

1739
05:31:28.799 --> 05:31:38.360
and then going the other way around. There's a gentleness

1740
05:31:38.560 --> 05:31:44.520
and a freedom that comes from feeling how you're feeling

1741
05:31:50.080 --> 05:31:54.720
as I now move down the tops of your thighs

1742
05:31:56.479 --> 05:32:02.319
the muscles, massaging them, and I can do this two

1743
05:32:02.479 --> 05:32:12.759
legs at the same time, pressing down, massaging deeply those

1744
05:32:12.919 --> 05:32:21.919
muscles in your thighs, at front of your thighs, and

1745
05:32:22.159 --> 05:32:33.319
moving down to your knees, gently massaging your knees, sliding

1746
05:32:33.520 --> 05:32:39.000
down your shins, putting pressure on either side of your

1747
05:32:39.080 --> 05:32:51.919
shin gently softly but firmly, moving down to your ankles,

1748
05:32:56.840 --> 05:33:06.479
stroking the tops of your feet, and then with each

1749
05:33:07.840 --> 05:33:13.279
foot in each hand, just gently messaging the whole of

1750
05:33:13.360 --> 05:33:22.159
the foot, the top, the bottom, your heel, your ankle,

1751
05:33:23.000 --> 05:33:34.799
your toes, messaging every part of your feet. Feels so

1752
05:33:35.080 --> 05:33:50.240
good to let go and enjoy the process, Enjoy feeling

1753
05:33:52.759 --> 05:34:06.080
so deeply relaxed, so much comfort, and so many feelings

1754
05:34:07.639 --> 05:34:22.000
that come just from touching your skin. And you can

1755
05:34:22.279 --> 05:34:32.599
just lie there for as long as you choose, enjoying

1756
05:34:32.880 --> 05:34:43.880
the feeling of deep comfort from being massaged by me.

1757
05:34:51.040 --> 05:35:12.479
Enjoy feeling deep pay right, and all we're gonna.

1758
05:35:12.279 --> 05:35:13.040
Do is.

1759
05:35:16.639 --> 05:35:33.119
Blow out some candles. In your mind, there are going

1760
05:35:33.200 --> 05:35:43.560
to be a hundred candles, and you're going to blow

1761
05:35:43.759 --> 05:35:54.159
each one out individually, one by one, starting at one hundred.

1762
05:35:55.240 --> 05:36:02.599
As I count down all the way down to one,

1763
05:36:07.080 --> 05:36:16.000
and each time I say a number, you can imagine

1764
05:36:16.080 --> 05:36:22.479
that candle in front of you, and I'd like you

1765
05:36:22.639 --> 05:36:41.880
to actually physically generally blow that candle out, just so

1766
05:36:42.000 --> 05:36:51.279
it's not big blows, just a gentle, and that candle

1767
05:36:52.759 --> 05:37:02.040
will extinguish. And then I'll say the next number as

1768
05:37:02.119 --> 05:37:11.279
we move down, and you can just blow that one

1769
05:37:11.360 --> 05:37:21.119
out as well. And as we move down the numbers,

1770
05:37:25.639 --> 05:37:34.319
you'll find yourself feeling more and more relaxed. If you

1771
05:37:34.520 --> 05:37:43.639
need to sleep, you'll also find yourself becoming incredibly tired

1772
05:37:44.840 --> 05:37:56.159
and sleepy. In fact, you may struggle to blow out

1773
05:37:56.319 --> 05:38:13.240
all one hundred of these candles as you feel more

1774
05:38:13.360 --> 05:38:41.080
and more deeply relaxed, more and more deeply tired, And

1775
05:38:41.479 --> 05:38:51.200
the further you go down, the more your mind starts

1776
05:38:51.639 --> 05:39:03.200
to drift. You may find that you stop listening to

1777
05:39:03.360 --> 05:39:15.840
me after a while. And even though there may be

1778
05:39:16.840 --> 05:39:24.799
background sounds where you are, you'll be aware of those

1779
05:39:25.000 --> 05:39:43.840
sounds at the moment be me start to just not

1780
05:39:44.080 --> 05:40:03.599
even notice them at all because they're unimportant. Where I am,

1781
05:40:06.240 --> 05:40:11.040
I've got the sounds of the birds. There's horrors, the

1782
05:40:11.119 --> 05:40:19.000
pigeon who likes to say hello sometimes, and there's the

1783
05:40:19.080 --> 05:40:29.639
odd plane that goes by, maybe traffic and trains in

1784
05:40:29.759 --> 05:40:42.080
the distance, But none of that scene is important whatsoever.

1785
05:40:46.759 --> 05:40:54.959
More candles you blow out, the less important anything.

1786
05:40:56.159 --> 05:40:56.200
Is.

1787
05:41:01.159 --> 05:41:12.560
More candles you blow out, the further seemed to move

1788
05:41:13.200 --> 05:41:25.520
away from sounds and from general.

1789
05:41:28.520 --> 05:41:28.759
Date.

1790
05:41:29.240 --> 05:41:39.720
Day's stuff seems to just move away on its own.

1791
05:41:45.040 --> 05:41:56.119
You feel more calm with every candle you blow out,

1792
05:42:05.919 --> 05:42:16.000
guiding you to the next number. Do you hear me say?

1793
05:42:23.080 --> 05:42:35.319
And then you blow that candle out to So easy,

1794
05:42:40.200 --> 05:43:00.840
so simple. We're gonna start by introducing the first candle,

1795
05:43:04.319 --> 05:43:21.720
which is a hundred. First candle is one hundred. When

1796
05:43:22.000 --> 05:43:36.720
you blow that candle out, you'll find immediately a slight

1797
05:43:38.840 --> 05:43:50.680
change in how you feel, as well as a real

1798
05:43:51.000 --> 05:44:12.599
sense of positivity growing within you, relaxation and sleepiness expanding.

1799
05:44:21.400 --> 05:44:51.319
Starting with one hundred, blow out by candle now ninety nine,

1800
05:45:09.759 --> 05:46:46.400
candle ninety eight, can do ninety seven, ten, ninety six, ten,

1801
05:46:51.439 --> 05:48:20.400
ninety five, hand ninety four, candle ninety three and ninety

1802
05:48:20.639 --> 05:49:42.159
two and ninety one, ten to ninety and eighty two, nine.

1803
05:49:59.159 --> 05:50:00.240
And h.

1804
05:50:07.560 --> 05:53:26.119
Eighty eight and eighty candle eighty eight five haen haend

1805
05:53:37.400 --> 05:56:50.959
fend eighty two seven three two one j seventy nine,

1806
05:57:04.080 --> 05:57:58.040
Candle seventy eight, candle seventy seven, candle seventy six, candle

1807
05:58:01.720 --> 05:59:03.200
seventy five, candle seventy four, candle seventy three, candle seventy two,

1808
05:59:15.720 --> 06:00:28.240
candle seventy one, candle seventy one, candle seventy and sixty nine,

1809
06:00:38.080 --> 06:01:26.000
candle sixty eight, candle sixty seven, candle sixty five, candle

1810
06:01:31.599 --> 06:02:29.200
sixty four mm, candle sixty four, candle sixty three, candle

1811
06:02:31.279 --> 06:04:20.080
sixty and sixty one, candle sixty and fifty nine, handle

1812
06:04:22.880 --> 06:05:42.599
fifty eight, candle fifty seven, candle fifty six, candle fifty five,

1813
06:06:00.159 --> 06:07:20.919
candle fifty four, handle fifty three, candle fifty two, fifty

1814
06:07:21.200 --> 06:08:57.439
two ten to fifty two y, candle fifty one, candle

1815
06:09:01.560 --> 06:10:50.959
fifty candle fourty nine, candle forty eight, candle forty seven,

1816
06:11:20.319 --> 06:13:12.040
candle forty six, candle forty five and fourty two candle

1817
06:13:16.439 --> 06:15:15.560
for you on candle forty candle thirty nine, Can do

1818
06:15:19.080 --> 06:16:39.840
thirty eight, can't do thirty seven, ten two thirty five,

1819
06:17:23.360 --> 06:19:30.080
jen thirty four, handle thirty three, handle thirty one candle

1820
06:19:34.319 --> 06:22:39.240
thirty and twenty ten, nine ten, twenty eight and twenty seven,

1821
06:23:17.159 --> 06:25:29.680
twenty six, jun twenty five and Tenity four end, twenty

1822
06:25:30.439 --> 06:27:27.560
three and twenty deep two and twenty two one and

1823
06:27:28.119 --> 06:32:39.599
to wine, can do ninety, candle seventeen sixteen, chancel fourteen ten,

1824
06:32:44.200 --> 06:35:34.240
tu well four and eleven y shame do.

1825
06:35:38.680 --> 06:36:37.000
Nine and.

1826
06:36:42.479 --> 06:40:53.360
Eight jam six cam can do, Foo, can do seven

1827
06:40:58.880 --> 06:42:08.720
two can four. Let go of all of those thoughts, worries,

1828
06:42:09.040 --> 06:42:15.119
concerns about the past, thoughts about the future, and even

1829
06:42:16.599 --> 06:42:20.959
things you've been thinking about today. Just let it all

1830
06:42:21.040 --> 06:42:27.279
go because none of it is useful in this moment.

1831
06:42:32.159 --> 06:42:47.560
This is your opportunity to just focus on feeling relaxed,

1832
06:42:51.840 --> 06:42:58.279
allowing yourself to get in touch with that natural sense

1833
06:43:00.360 --> 06:43:08.479
of peace that we all have within us. It's available

1834
06:43:08.560 --> 06:43:13.400
for everyone. It just sometimes takes a little bit of

1835
06:43:13.520 --> 06:43:20.959
effort to set up the right time and place in

1836
06:43:21.200 --> 06:43:27.439
order for you to just let go. Because when you

1837
06:43:27.639 --> 06:43:35.400
do decide to let go and relax, that's what your

1838
06:43:35.439 --> 06:43:44.159
body starts to do because you've chosen. You've chosen to

1839
06:43:44.599 --> 06:43:51.720
just allow your body to unwind and your mind starts

1840
06:43:51.799 --> 06:43:59.279
to slow down, and it's a nice feeling. It's a

1841
06:43:59.360 --> 06:44:03.400
nice feeling and at the beginning, just to know that

1842
06:44:03.560 --> 06:44:13.959
you have chosen to decide to relax deeply, and because

1843
06:44:14.159 --> 06:44:20.119
you've made that decision, your body will just follow suit.

1844
06:44:22.680 --> 06:44:27.319
Because sometimes all the muscles in your body need is

1845
06:44:27.639 --> 06:44:37.279
just permission from you to relax. Because so often we're busy,

1846
06:44:37.520 --> 06:44:41.720
we're going from here to there, we're walking around, and

1847
06:44:41.840 --> 06:44:49.159
we're doing stuff, and the body doesn't have any time

1848
06:44:49.400 --> 06:44:57.799
or space to really relax deeply. So it kind of

1849
06:44:57.919 --> 06:45:03.479
waits for you to lead the way, waits for your permission.

1850
06:45:07.799 --> 06:45:14.319
And when you do give your permission, when you give

1851
06:45:14.360 --> 06:45:20.680
the say so we need say okay, it's time for

1852
06:45:20.759 --> 06:45:30.439
your body to let go completely and relax totally, your

1853
06:45:30.479 --> 06:45:39.959
body just follows. It's like a breath of relief. Ah good,

1854
06:45:40.040 --> 06:45:46.959
I can now relax. That feeling at the end of

1855
06:45:47.000 --> 06:45:50.279
a day, of a very physical day that you may

1856
06:45:50.360 --> 06:45:54.200
experience in the past, where you get home and you

1857
06:45:54.400 --> 06:45:58.119
just sit down on a chair, maybe you kick your

1858
06:45:58.240 --> 06:46:04.479
shoes off, and ah feels so nice knowing that you

1859
06:46:04.599 --> 06:46:08.720
don't have to get up again for a little while,

1860
06:46:08.759 --> 06:46:12.479
at least, if you choose, you can just sit there

1861
06:46:12.599 --> 06:46:25.159
for maybe an hour to It feels blissful. And just

1862
06:46:25.360 --> 06:46:30.400
by sitting down like that, your body knows that it's

1863
06:46:30.520 --> 06:46:36.080
time to relax. Your body has been given permission from

1864
06:46:36.159 --> 06:46:46.200
you because it's a mindset. In your mind, you're prepared

1865
06:46:48.680 --> 06:46:58.000
to let go of everything and just completely allow all

1866
06:46:58.479 --> 06:47:07.279
the stress of your body to evaporate. Any tensions can

1867
06:47:07.520 --> 06:47:26.360
just gradually vanish. It's almost like magic, really, because that

1868
06:47:26.959 --> 06:47:33.840
sense of relaxation in your body, it's a very natural state.

1869
06:47:35.720 --> 06:47:40.319
It's not something unusual. It may feel unusual when you

1870
06:47:40.479 --> 06:47:43.759
first start to relax, if you if you haven't really

1871
06:47:45.200 --> 06:47:49.080
spent a lot of time focusing and giving yourself this

1872
06:47:49.279 --> 06:47:54.319
space to let go completely and relax, they seem are

1873
06:47:54.479 --> 06:48:03.200
most alien, but it isn't actually the most natural thing.

1874
06:48:03.119 --> 06:48:03.959
In the world.

1875
06:48:05.279 --> 06:48:14.759
To let go completely, to relax totally, the most natural

1876
06:48:15.040 --> 06:48:27.159
thing in the world to allow yourself to feel really

1877
06:48:27.439 --> 06:48:33.520
calm in your mind. And it is almost like a

1878
06:48:33.680 --> 06:48:43.400
literal unwinding. It's like you press a button and all

1879
06:48:43.639 --> 06:48:49.840
the tension just releases, and it's like a wheel, like

1880
06:48:49.959 --> 06:48:54.040
a cog, like the inside of a clock, just unwinding,

1881
06:48:54.680 --> 06:48:58.599
and it's almost like you could see the little wind

1882
06:48:58.720 --> 06:49:04.560
up not that's used, just going the opposite way that

1883
06:49:04.680 --> 06:49:10.560
you choose to wind it up, and the energy that

1884
06:49:10.799 --> 06:49:21.000
fremetic stress for energy gradually winding down, losing its power,

1885
06:49:22.319 --> 06:49:29.720
losing its strength as a sense of relaxation becomes stronger

1886
06:49:30.919 --> 06:49:40.439
and deeper, and you may find a the more relaxed

1887
06:49:41.840 --> 06:49:52.840
you feel, that your mind starts to wonder, maybe just

1888
06:49:52.919 --> 06:49:57.119
seemed to stop listening to me for a while. Your

1889
06:49:57.200 --> 06:50:02.720
mind goes somewhere else, and in you realize you're listening

1890
06:50:02.799 --> 06:50:07.799
to me again, and that was just your mind to

1891
06:50:08.000 --> 06:50:18.439
drifting to sleep, which is quite natural, because sometimes when

1892
06:50:18.520 --> 06:50:25.400
we're stressed and tense, we're not may I actually be

1893
06:50:26.200 --> 06:50:31.080
aware of what we need or we physically or emotionally

1894
06:50:33.119 --> 06:50:41.080
need in this moment. But when you allow your body

1895
06:50:41.520 --> 06:50:46.639
and mind to relax completely, and you let go of

1896
06:50:47.279 --> 06:50:57.040
all thoughts, concerns, worries, ideas, all letting them go, allow

1897
06:50:57.200 --> 06:51:05.279
them to drop onto the floor. When you start to

1898
06:51:07.439 --> 06:51:17.520
get in touch with the feelings of such relaxation, this

1899
06:51:18.319 --> 06:51:25.040
feels so nice, to be in touch with the calmness

1900
06:51:26.959 --> 06:51:35.919
of the different body parts as they become looser and looser.

1901
06:51:40.119 --> 06:51:52.319
Even your breathing seems easier and more natural, effortless, as

1902
06:51:52.400 --> 06:51:58.360
that cool aders through your mouth or nose into your lungs,

1903
06:52:01.040 --> 06:52:09.400
breathing in comfort and relaxation, and in just breathing out

1904
06:52:09.680 --> 06:52:18.520
any excess remain intentional stress from every part of your

1905
06:52:18.599 --> 06:52:26.360
body and mind. And as you start to focus on

1906
06:52:26.479 --> 06:52:34.639
your mind, maybe you notice that things have come to

1907
06:52:34.759 --> 06:52:42.119
a standstill or maybe just much much lower than before,

1908
06:52:45.360 --> 06:52:52.319
because your mind is not really needed when listening to

1909
06:52:52.520 --> 06:53:02.119
my voice, which allows your mind to relax just as

1910
06:53:02.279 --> 06:53:12.240
deeply as your body. And that synchronicity between the relaxation

1911
06:53:13.279 --> 06:53:23.040
of your body and relaxation of your mind let you

1912
06:53:23.319 --> 06:53:36.040
know that feeling completely calm, loose, and relaxed really is

1913
06:53:37.840 --> 06:53:53.840
a great healing experience fear and has so many positive

1914
06:53:54.200 --> 06:54:02.159
benefits for your body, mind, and your life. To be

1915
06:54:02.279 --> 06:54:12.680
able to let go everything and to relax completely in

1916
06:54:13.560 --> 06:54:21.959
all parts of your body and mind. Even your boneses

1917
06:54:22.119 --> 06:54:37.200
are axed, all your muscles are axed, even the skin

1918
06:54:38.000 --> 06:54:50.080
that covers your body is relaxed. Every hair.

1919
06:54:53.119 --> 06:54:53.680
That you have.

1920
06:54:55.439 --> 06:55:13.599
Is also deeply next and your brain restarts to feel

1921
06:55:13.959 --> 06:55:15.360
the benefits.

1922
06:55:16.639 --> 06:55:16.959
Of this.

1923
06:55:18.560 --> 06:55:30.759
Healing relaxation. And then as you focus on the inside

1924
06:55:30.880 --> 06:55:36.119
of your scalp where your brain is, you can start

1925
06:55:36.680 --> 06:55:46.479
to realize and notice the benefits of your brain relaxing deeply,

1926
06:55:50.880 --> 06:55:59.520
and as your brain continues to relax, it sends those

1927
06:56:00.360 --> 06:56:08.720
messages to the rest of your body and your mind.

1928
06:56:10.360 --> 06:56:15.560
To rely, relax even more.

1929
06:56:19.119 --> 06:56:37.240
Deeply, relaxy and more completely, letting go of any remaining

1930
06:56:37.799 --> 06:56:46.799
thoughts or concerns, allow them just to drop onto the

1931
06:56:46.959 --> 06:56:57.720
floor because they're no longer necessary in this moment, In

1932
06:56:57.880 --> 06:57:10.959
this moment of deep relaxation and calmness, filling your brain

1933
06:57:12.959 --> 06:57:36.080
with deep concentrated heathing, calming, relaxing every part of your brain,

1934
06:57:40.560 --> 06:58:00.520
feeling so loose and comfortable, so relaxed and peaceful. Your

1935
06:58:00.680 --> 06:58:12.479
brain feels so light and so healthy in that sense

1936
06:58:12.639 --> 06:58:26.439
of deep deep comfort really does allow you to enjoy

1937
06:58:28.639 --> 06:58:38.240
those ever increase in sensations of comfort that are spreading

1938
06:58:39.720 --> 06:58:51.560
throughout your body, relaxing each and every muscle of your body,

1939
06:58:54.000 --> 06:59:09.959
e deeper, ye and deeper, much more deeper than before,

1940
06:59:13.720 --> 06:59:26.200
much more comfort spreading through your body in your mind,

1941
06:59:29.240 --> 06:59:47.040
be so peaceful and calm, so very very peaceful in

1942
06:59:47.319 --> 07:00:01.439
avery part of your body, letting go m everything and

1943
07:00:02.240 --> 07:00:23.479
everything so peaceful and calm, so relax a very second,

1944
07:00:24.240 --> 07:00:29.200
the passes you feel.

1945
07:00:31.200 --> 07:00:52.159
Dper deper relax dper and dperlax.

1946
07:00:52.560 --> 07:01:08.319
Came, so calm, peace for so very peace.

1947
07:01:11.080 --> 07:01:20.360
From your head down to your toes. Such peace and

1948
07:01:20.720 --> 07:01:37.159
comfort growing all the time, Such peace and comfort spreading

1949
07:01:38.119 --> 07:01:53.639
through your body and mind deeper deeper, such comfort spreading

1950
07:01:54.959 --> 07:02:06.400
and sinking deeper into a muscle of your body, so

1951
07:02:06.639 --> 07:02:26.119
that you feel amazing, so relaxed, so peaceful, so relaxed

1952
07:02:30.080 --> 07:02:46.479
and peaceful, letting go everything. I'm gonna do a body scan,

1953
07:02:48.240 --> 07:02:54.639
focusing on firstly how you feel in your body, not

1954
07:02:54.799 --> 07:02:59.959
trying to change how you feel, not trying to relax

1955
07:03:00.080 --> 07:03:05.799
at not trying to move away from any discomfort or

1956
07:03:06.000 --> 07:03:13.720
stress or tension, just accepting, observing and accepting how you

1957
07:03:13.840 --> 07:03:19.439
feel in the different parts of your body, just allowing

1958
07:03:19.520 --> 07:03:28.639
yourself to be exactly as you are, to notice, to

1959
07:03:28.720 --> 07:03:37.599
get in touch with how you actually feel in this moment.

1960
07:03:41.000 --> 07:03:47.599
So I'm going to start off by focusing on your hands.

1961
07:03:52.159 --> 07:03:59.799
Just be aware of your hands. I'd like you to

1962
07:04:00.159 --> 07:04:05.040
move your hands around, just maybe move your fingers a

1963
07:04:05.119 --> 07:04:13.159
little bit. I've been enclosing your hands very gently, just

1964
07:04:13.680 --> 07:04:19.080
so that you can get in touch with how your

1965
07:04:19.279 --> 07:04:42.080
hands and your fingers fell, very very slow movements. Focusing

1966
07:04:42.319 --> 07:04:49.479
now on your feet, and if you can just do

1967
07:04:50.439 --> 07:04:54.799
kind of an equivalent with your feet is you've just

1968
07:04:55.040 --> 07:05:03.479
done with your hands, maybe turning your ankles, moving your

1969
07:05:03.599 --> 07:05:15.159
feet around, moving your toes gently but only very gently

1970
07:05:15.439 --> 07:05:27.360
and very slowly, noticing how your feet feel in this moment.

1971
07:05:34.279 --> 07:05:40.439
Focusing now and your eyes. I like you to just

1972
07:05:42.080 --> 07:05:47.880
focus on your eyelids. Maybe you can open and close

1973
07:05:47.959 --> 07:05:52.159
your eyes a couple of times to really get in

1974
07:05:52.400 --> 07:05:56.439
touch with how you feel when you do close your eyes.

1975
07:05:58.599 --> 07:06:05.000
The muscle changes in your eyes when you do close them,

1976
07:06:07.880 --> 07:06:14.240
maybe raising your eyebrows. It stretches the tops of your eyes,

1977
07:06:17.479 --> 07:06:25.880
perhaps squinting your eyes, scrunching up your eyes just so

1978
07:06:26.040 --> 07:06:34.439
you can hear it again. Touch with all aspects of

1979
07:06:35.639 --> 07:06:54.680
how your eyes feel right now. Now focusing on your thighs,

1980
07:06:57.080 --> 07:07:01.319
and it just starts you to gently hence your thighs,

1981
07:07:02.720 --> 07:07:12.520
just very very gently, just enough so you can become

1982
07:07:14.080 --> 07:07:25.159
more attuned to the physical sensation of your upper legs,

1983
07:07:27.400 --> 07:07:30.639
the front of your thighs, and the backs of your thighs.

1984
07:07:35.119 --> 07:07:54.520
Noticing and observing how your thighs feel right now. Moving

1985
07:07:54.759 --> 07:08:03.200
your focus to the back of your neck, just noticing

1986
07:08:03.360 --> 07:08:09.400
the back of your neck, the muscles, and of course

1987
07:08:09.560 --> 07:08:13.840
they lead to the side of your neck. They also

1988
07:08:14.159 --> 07:08:19.000
lead to the top of your back, which leads to

1989
07:08:19.080 --> 07:08:24.599
your shoulders. So as your focus on the back of

1990
07:08:24.680 --> 07:08:32.080
your neck, maybe you can move your head gently upwards

1991
07:08:33.240 --> 07:08:39.240
as if you're looking up. Maybe moving your head down

1992
07:08:40.639 --> 07:08:46.680
as if you were looking down. Perhaps moving your head

1993
07:08:46.880 --> 07:08:56.400
side to side, right to left, but only very slowly

1994
07:08:58.279 --> 07:09:06.799
and very gently. I'm not trying to force anything. It

1995
07:09:06.959 --> 07:09:16.240
has to be very very gentle, just so you can

1996
07:09:17.959 --> 07:09:29.560
be more in touch with the feelings, with the sensations,

1997
07:09:29.759 --> 07:09:38.959
the physical sensations of how back of your neck feels.

1998
07:09:40.720 --> 07:09:56.119
Right now, as we now focus on the tops of

1999
07:09:56.240 --> 07:10:02.479
your arms, the parts where your biceps and your triceps

2000
07:10:02.560 --> 07:10:10.639
are between your elbow and your shoulders. To focus on

2001
07:10:10.919 --> 07:10:18.080
those parts, the tops of your arms, you may like

2002
07:10:18.200 --> 07:10:27.720
to just tense them, but very very gently and slowly.

2003
07:10:30.279 --> 07:10:39.240
See you're straining or put in any pressure whatsoever on

2004
07:10:39.400 --> 07:10:48.840
your arms. It's just so that you can gain more

2005
07:10:49.240 --> 07:10:57.400
of a sense of how your upper arms are feeling

2006
07:10:59.599 --> 07:11:10.799
in this moment, and just noticing as you gently, very

2007
07:11:11.080 --> 07:11:20.119
gently and slowly tighten the muscles and then let go,

2008
07:11:24.400 --> 07:11:32.799
notice how the tops of your arms feel right now

2009
07:11:41.000 --> 07:11:51.799
as a now focus on your stomach, the area the

2010
07:11:51.919 --> 07:11:58.479
lower abdomen area below your bellygotten moving all the way

2011
07:11:58.599 --> 07:12:12.439
down to your hips, just above your grind. Maybe you're

2012
07:12:12.520 --> 07:12:22.319
able to tense these muscles in the area very very

2013
07:12:22.479 --> 07:12:35.400
gently and slowly, if that's a difficult thing to do,

2014
07:12:36.680 --> 07:12:44.880
and maybe you can just move your body, pushing your

2015
07:12:45.000 --> 07:12:49.840
stomach up, maybe moving a little bit to the side

2016
07:12:50.439 --> 07:12:58.599
using your hips, just so you can get more in

2017
07:12:59.000 --> 07:13:13.400
tune with how your lower abdomen area is feeling in

2018
07:13:13.560 --> 07:13:31.439
this moment. Just noticing the physical sensations of your lower

2019
07:13:31.759 --> 07:13:55.840
abdomen as you move your attention to your mouth, notice

2020
07:13:56.000 --> 07:14:05.479
in your lips and insight your mouth, the teeth, your guns,

2021
07:14:06.880 --> 07:14:22.680
your tongue, just noticing how your tongue and your mouth feels.

2022
07:14:25.720 --> 07:14:33.119
It may help by moving your tongue around your mouth,

2023
07:14:34.639 --> 07:14:40.840
moving it to your left, maybe pressing it gently against

2024
07:14:42.360 --> 07:14:46.880
the side of your mouth, and then to the right,

2025
07:14:48.400 --> 07:14:55.479
gently to the side of your mouth, perhaps pressing up

2026
07:14:55.599 --> 07:15:01.759
against the top of your mouth, and then down gently

2027
07:15:03.720 --> 07:15:14.599
against the bottom of your mouth, always very slowly and

2028
07:15:14.720 --> 07:15:29.400
a very very gentle so that you can be aware

2029
07:15:34.720 --> 07:15:56.959
of how you feel in your mouth area. Now I'm

2030
07:15:57.000 --> 07:16:12.919
going to focus on your wrists, and I'm gonna ask

2031
07:16:13.119 --> 07:16:21.720
you to maybe just rotate your wrists by moving your

2032
07:16:21.919 --> 07:16:34.840
hands in a circular motion very gently and slowly, just

2033
07:16:36.599 --> 07:16:53.479
so that you can feel the sensations that you are

2034
07:16:54.000 --> 07:17:09.319
currently experiencing in your wrists. Perhaps smooth in your hands

2035
07:17:11.040 --> 07:17:35.240
up and down again, very very gently and slowly, very

2036
07:17:35.840 --> 07:18:01.240
gent sol and slow. As we now start to observe

2037
07:18:05.360 --> 07:18:16.400
your lower back. The bad part is just above of

2038
07:18:16.720 --> 07:18:33.319
your hips, where your coxix are, a whole area which

2039
07:18:33.439 --> 07:18:40.799
also really does include the side of your body because

2040
07:18:40.919 --> 07:18:51.400
those muscles are very much connected. There's those muscles also

2041
07:18:51.680 --> 07:19:00.319
move into your hip area connecting to your buttocks the

2042
07:19:00.639 --> 07:19:15.279
sides of your hips, and if you're physically able to

2043
07:19:15.520 --> 07:19:24.720
do so, maybe you can very gently just move your

2044
07:19:24.840 --> 07:19:41.400
body evices slightly, very slowly from side to side, just

2045
07:19:41.759 --> 07:19:58.200
enough to gauge how you feel in your lower back.

2046
07:20:05.759 --> 07:20:16.240
Perhaps it could even move your hips gently up and down,

2047
07:20:20.000 --> 07:20:34.959
gently and slowly in order to be in touch with

2048
07:20:35.159 --> 07:20:58.799
the physical sensations of your lower back. As we now

2049
07:20:59.080 --> 07:21:14.599
move your attention to your jaw, an area from your

2050
07:21:14.880 --> 07:21:20.520
chin all the way up to near where your ears are.

2051
07:21:23.639 --> 07:21:38.479
The hole of your jaw and you can just if

2052
07:21:38.520 --> 07:21:48.759
it's okay to do so. Gently open your mouth, not wide,

2053
07:21:49.279 --> 07:22:04.319
no stretching, just very gently and slowly opening your mouth, mouthing,

2054
07:22:04.599 --> 07:22:23.040
closing your mouth very gently and slowly so you can

2055
07:22:26.159 --> 07:22:36.040
be in touch with how your jaw feels.

2056
07:22:39.400 --> 07:22:39.599
Now.

2057
07:23:06.520 --> 07:23:21.880
No to sit now the chest area, and you don't

2058
07:23:22.119 --> 07:23:29.439
need to do anything to move your chest because it

2059
07:23:29.720 --> 07:23:40.639
moves every time you breathe, and it moves very gently

2060
07:23:42.520 --> 07:23:59.720
and slowly automatically with each breath you take. As you

2061
07:24:00.240 --> 07:24:47.319
focus on how your chest fields when you breathe, move

2062
07:24:47.479 --> 07:25:02.439
in your focus to your forms, your elbows. Maybe you're

2063
07:25:02.560 --> 07:25:16.159
able to very gently and slowly tense the muscles in

2064
07:25:16.319 --> 07:25:23.279
your forearms, and when you do that, you can feel

2065
07:25:26.520 --> 07:25:58.400
your elbows as well, very gently and slowly, gently and

2066
07:25:59.000 --> 07:26:35.040
softly up sad your forearms and delpos. No, you focus

2067
07:26:41.919 --> 07:26:53.159
of the rest of your back, your upper back in

2068
07:26:53.560 --> 07:27:11.520
the middle, the middle of your back again, this part

2069
07:27:11.720 --> 07:27:26.360
of your body. News Also every time you pray. You

2070
07:27:26.599 --> 07:27:40.400
may not notice that. Usually as you observe your upper

2071
07:27:40.599 --> 07:27:47.919
back in the middle of your back, you can really

2072
07:27:48.520 --> 07:28:01.319
feel that gentle and it's no.

2073
07:28:06.400 --> 07:28:44.240
Movement mh. Moving your focus.

2074
07:28:45.759 --> 07:28:59.680
Into your area your butts, your grain, there's muscles and

2075
07:28:59.799 --> 07:29:40.279
the bones in your midsection. Just noticing how your hips feel.

2076
07:29:43.479 --> 07:30:01.279
Right now, you can very very gently leave your hips,

2077
07:30:06.279 --> 07:30:54.919
maybe side to side, very gently, and sloy very gently, softly, Slowly,

2078
07:31:00.279 --> 07:31:17.040
everything starts to slow down, including the thoughts in your

2079
07:31:17.159 --> 07:31:28.959
mind and your mind itself just starts to gradually. It

2080
07:31:29.040 --> 07:31:35.479
doesn't have to be instant, but just gradually starting too.

2081
07:31:36.799 --> 07:31:45.599
It's almost like time is strong chin. It's a slower

2082
07:31:45.720 --> 07:31:53.599
pace to maybe what you're used to in your day

2083
07:31:53.680 --> 07:32:15.680
to day life. It's a slower movement of energy, very

2084
07:32:20.080 --> 07:32:28.520
small movements which make up the larger movements, which is

2085
07:32:28.560 --> 07:32:36.319
always the case. Now, when you move your hand, it

2086
07:32:36.439 --> 07:32:39.200
might seem like it's one movement, but it's lots of

2087
07:32:40.000 --> 07:32:47.400
minute different muscles moving in accordance with each other. And

2088
07:32:52.400 --> 07:33:04.720
what happens in this space that we're sharing is we

2089
07:33:04.959 --> 07:33:25.880
move from that big movement into those smaller movements. Starting

2090
07:33:26.000 --> 07:33:36.840
to focus on how your body feels, not just as

2091
07:33:36.840 --> 07:33:41.159
a whole, not just oh, i'm feel in this way.

2092
07:33:41.240 --> 07:33:47.360
I'm feeling stressed or tense, or I'm feeling relaxed and calm,

2093
07:33:48.680 --> 07:33:55.279
I'm feeling this way, I'm feeling that way. Starting to

2094
07:33:55.520 --> 07:34:06.720
notice that your body begins to present to you small

2095
07:34:07.840 --> 07:34:24.200
feelings around your body, small physical sensations in your legs,

2096
07:34:26.959 --> 07:34:40.159
whether pleasurable or not. Maybe resisting the temptation to label

2097
07:34:40.279 --> 07:34:49.799
them or to judge them, those feelings, just thinking them,

2098
07:34:50.720 --> 07:35:03.680
thinking about them as just being neutral, just feelings, not

2099
07:35:03.919 --> 07:35:15.000
being particularly concerned, but just noticing what your body is

2100
07:35:15.119 --> 07:35:28.840
telling you. The feelings in your arms, instead of feeling

2101
07:35:28.959 --> 07:35:37.639
the hole of the arm, maybe notice those individual feelings,

2102
07:35:39.119 --> 07:35:50.599
all those different muscles and the skin, the hairs of

2103
07:35:50.680 --> 07:35:56.479
your arms, all the internal parts of your arms, the veins,

2104
07:36:06.599 --> 07:36:15.759
the bones, just being aware of maybe your elbow on

2105
07:36:15.880 --> 07:36:24.200
your right arm has a certain feeling, maybe your left

2106
07:36:24.319 --> 07:36:49.560
wrist also has its own individual physical sensation. Or about

2107
07:36:49.599 --> 07:37:03.279
your forearm on your right arm, your right forearm, there

2108
07:37:03.360 --> 07:37:09.599
may not be any particular feeling that you could even

2109
07:37:11.319 --> 07:37:18.400
give a name to, may not feel like anything other

2110
07:37:18.520 --> 07:37:29.000
than just a feeling. You know, it's there. The feelings

2111
07:37:29.040 --> 07:37:35.040
in your shoulders, perhaps your shoulders when you think about them,

2112
07:37:36.240 --> 07:37:40.560
kind of almost like they're the same, you know, the

2113
07:37:40.639 --> 07:37:45.759
same feeling, almost like both of your shoulders are just

2114
07:37:45.919 --> 07:37:59.119
one thing. Of course they're not. And when you focus

2115
07:37:59.319 --> 07:38:04.720
on your left shoulder, and then on your right shoulder,

2116
07:38:06.759 --> 07:38:11.240
maybe find that you move the muscles a little bit,

2117
07:38:12.799 --> 07:38:27.639
maybe tense the muscles gently, noticing the difference in each shoulder,

2118
07:38:39.040 --> 07:38:54.880
your lower back, the left side of your lower back

2119
07:38:55.080 --> 07:39:06.479
and the right side of your lower back. Of course

2120
07:39:06.599 --> 07:39:18.799
that connection to your buttocks and to your hips, and

2121
07:39:18.959 --> 07:39:32.279
also moving up into the middle of your back. And

2122
07:39:32.520 --> 07:39:37.080
sometimes like right now, actually when I focus on their part,

2123
07:39:38.439 --> 07:39:42.840
when I focused on my buttocks and then I focused

2124
07:39:42.880 --> 07:39:47.000
on the middle of my back, I almost felt like

2125
07:39:47.200 --> 07:39:51.959
the muscles in my lower back were being stretched very gently,

2126
07:39:56.720 --> 07:40:02.000
just stretched a little bit. Even though I wasn't doing

2127
07:40:02.080 --> 07:40:10.880
anything to try to stretch your lower back, it just

2128
07:40:10.959 --> 07:40:23.279
seemed to happen. The feeling of very gently stretching your

2129
07:40:23.319 --> 07:40:42.439
lower back comes along. I have feeling in your chest,

2130
07:40:50.040 --> 07:41:04.119
just noticing what sensations you experience in your chest right now.

2131
07:41:16.599 --> 07:41:20.360
And there's so much of the chest. Obviously there's the

2132
07:41:20.520 --> 07:41:24.680
collar bone leading to the chest. You've got the chest bone,

2133
07:41:27.959 --> 07:41:35.759
You've got the muscles in your chest. Of course, if

2134
07:41:35.799 --> 07:41:43.919
you're female, there's possibly the breasts. If you're male, you've

2135
07:41:43.959 --> 07:41:50.319
got the different well why not that different these days,

2136
07:41:50.360 --> 07:41:57.479
but there may be more muscles at the top of

2137
07:41:57.560 --> 07:42:05.200
the chest, but at the side underneath it's pretty much

2138
07:42:05.240 --> 07:42:08.720
the same. Whether you're a man or a woman. There's

2139
07:42:08.840 --> 07:42:15.639
muscles there, muscles that stretch out to your back, as

2140
07:42:15.680 --> 07:42:19.520
well as breast tissue which stretches and moves into your back.

2141
07:42:24.400 --> 07:42:43.360
To just being aware of your chest, being with whatever

2142
07:42:43.599 --> 07:43:03.200
feeling there is in your chest. And when I noticed that,

2143
07:43:03.959 --> 07:43:10.880
I focus on my chest, I feel it in my

2144
07:43:11.840 --> 07:43:15.560
back and my upper back. I mean, I guess the

2145
07:43:15.680 --> 07:43:18.639
obvious reason would be because you know, I'll breathe in

2146
07:43:23.799 --> 07:43:29.639
in then it stretches my chest and my back at

2147
07:43:29.680 --> 07:43:50.080
the same time. It feels it feels okay, it doesn't

2148
07:43:50.200 --> 07:43:54.680
feel I got a little bit of pain in my

2149
07:43:54.959 --> 07:44:02.560
right chest. I feel a bit, not pain, but little discomfort,

2150
07:44:02.720 --> 07:44:12.759
maybe stiffness possibly, I don't know. I noticed my shoulders

2151
07:44:12.759 --> 07:44:21.880
also wanting to flex for some reason. I think that's

2152
07:44:21.919 --> 07:44:30.240
probably part of my upper back, that connection between my

2153
07:44:30.360 --> 07:44:34.439
shoulders and my oper back, because I can move my

2154
07:44:34.560 --> 07:44:41.799
shoulders and stretch the muscles in my back, moving the

2155
07:44:41.880 --> 07:44:48.439
shoulders backwards or up, which then moves I think it's

2156
07:44:48.520 --> 07:45:04.200
the scapulous in your back. It feels quite nice, actually

2157
07:45:09.520 --> 07:45:12.680
a good thing. About this is you can if you

2158
07:45:12.840 --> 07:45:26.759
want to, you can just flex or stimulate the various

2159
07:45:27.000 --> 07:45:34.479
muscles in your body gently in order to get more

2160
07:45:34.520 --> 07:45:44.840
of a sense of how they feel. And when you're relaxing,

2161
07:45:49.639 --> 07:45:53.680
when you do tense and muscle and you let it

2162
07:45:53.840 --> 07:46:01.200
go and you let it relax, it relaxes way more

2163
07:46:02.840 --> 07:46:12.880
than it would normally. That you have to feel that

2164
07:46:12.959 --> 07:46:16.799
you're able to do that. There's no point doing it

2165
07:46:17.000 --> 07:46:22.840
if there's an issue with the per part of your body.

2166
07:46:26.279 --> 07:46:32.919
You need to be gentle with yourself at all times

2167
07:46:35.520 --> 07:46:47.040
when relaxing deeply. It's important to be kind to yourself.

2168
07:46:54.599 --> 07:47:03.080
As you notice your mind. How much has your mind

2169
07:47:03.400 --> 07:47:30.639
slowed down since we started this recording? How came and

2170
07:47:30.880 --> 07:47:42.240
peaceful is your mind right now? We have nothing to

2171
07:47:42.319 --> 07:47:52.200
think about and just my voice to listen to. Because

2172
07:47:52.319 --> 07:47:59.880
you know, the intention behind this recording is really a

2173
07:48:00.159 --> 07:48:07.479
station at the very least for you to feel more

2174
07:48:07.599 --> 07:48:12.479
relaxed at the end of recording than you did at

2175
07:48:12.520 --> 07:48:25.880
the beginning. At the very least, your mind to slow

2176
07:48:26.680 --> 07:48:42.119
down as your body continues to relax, because that's what

2177
07:48:42.560 --> 07:48:57.919
you want to happen, that's what you expect to happen.

2178
07:49:04.040 --> 07:49:22.000
For relaxation, to fill your body, maybe calm in your

2179
07:49:22.200 --> 07:49:31.040
mind to the point of boredom. When you start maybe

2180
07:49:31.479 --> 07:50:18.880
to drift away, it's almost as if you're moving further

2181
07:50:19.080 --> 07:50:27.319
away from your body in your mind, just leaving that there,

2182
07:50:35.319 --> 07:50:39.599
kind of liking it an escape pod in the spaceship

2183
07:50:40.000 --> 07:50:43.360
a movie, a space movie, you know, when they get

2184
07:50:43.400 --> 07:50:49.360
into a little part in it. Since the month far

2185
07:50:49.599 --> 07:51:18.639
away from the spaceship, safe dream and continue to relax,

2186
07:51:38.840 --> 07:52:44.720
drifting so slow, em be so so ras mpy so,

2187
07:53:05.880 --> 07:53:20.279
and focusing on the feeling of those individual parts of

2188
07:53:20.439 --> 07:53:36.919
your body that are relaxing one by one. You may

2189
07:53:38.759 --> 07:53:52.439
find that every now and then you realize that you

2190
07:53:52.639 --> 07:54:01.040
aren't listening to my voice because you're mind and started

2191
07:54:01.200 --> 07:54:15.720
to imagine something different, maybe started to almost move into

2192
07:54:16.680 --> 07:54:24.959
some kind of a dreamy state, and then you become

2193
07:54:25.040 --> 07:54:32.599
aware of my voice again. And even though you may

2194
07:54:34.639 --> 07:54:39.639
want to focus on my voice, you may also wish

2195
07:54:40.000 --> 07:54:53.319
to allow your mind to just drift naturally into that

2196
07:54:53.680 --> 07:55:15.880
space of comfort and safety. As you feel more comfort

2197
07:55:17.759 --> 07:55:31.520
spreading through your body like a warm blanket covering you gently,

2198
07:55:35.560 --> 07:55:53.680
keeping your body at just the perfect temperature. And even

2199
07:55:53.840 --> 07:56:05.840
if you can hear background sounds, they just don't seem

2200
07:56:06.000 --> 07:56:22.959
to matter anymore. There's that sense peace spreads through your

2201
07:56:23.080 --> 07:56:36.919
mind like a gentle breeze, yet strong enough to blow

2202
07:56:37.000 --> 07:56:53.360
away all negativity, strong enough to remove from your mind

2203
07:56:56.639 --> 07:57:11.400
any anxiety or stress that was there before, and blow

2204
07:57:11.520 --> 07:57:22.439
away any other thoughts or feelings that just don't fit

2205
07:57:26.560 --> 07:57:51.599
with the sense relaxation that is feeling your body end

2206
07:57:51.759 --> 07:58:11.799
your mind unless you focus on your mind. The count

2207
07:58:11.919 --> 07:58:18.000
down from ten down to one, and with each number

2208
07:58:18.560 --> 07:58:45.479
you hear, your mind will become slightly more relaxed, just

2209
07:58:45.919 --> 07:58:53.959
just slightly so. From ten down to nine, just a

2210
07:58:54.240 --> 07:59:03.560
slight movement. From nine down to eight, just another small

2211
07:59:08.040 --> 07:59:20.680
change in how you feel. Eight down to seven. That

2212
07:59:21.080 --> 07:59:26.959
feeling is a gap, almost like a gap that starts

2213
07:59:27.319 --> 07:59:36.319
to get wider, the gap between those feelings that you

2214
07:59:36.639 --> 07:59:43.959
used to have in your mind compared to the feelings

2215
07:59:44.080 --> 07:59:51.959
you have there growing now, feelings of comfort and security

2216
07:59:52.360 --> 08:00:03.599
and confidence. And that gap becomes wider. Eight down to seven,

2217
08:00:04.000 --> 08:00:10.400
seven down to six, And when you get to five,

2218
08:00:12.759 --> 08:00:22.040
your mind will start to have a certain physical sensation,

2219
08:00:26.439 --> 08:00:32.119
most like there's a magnet outside of your head sucking

2220
08:00:33.040 --> 08:00:38.880
the tension and the stress and any remaining feelings that

2221
08:00:39.000 --> 08:00:50.080
you don't want sucking them out through your skull. And

2222
08:00:50.240 --> 08:00:56.599
in down to four you can start to really experience

2223
08:00:56.840 --> 08:01:09.279
that sense of not just emptiness, but space, a place

2224
08:01:09.479 --> 08:01:17.680
full of fresh air, the place where you can stretch.

2225
08:01:21.159 --> 08:01:23.840
It's almost as if as you go down to four

2226
08:01:24.639 --> 08:01:33.439
and three, your mind is expanding, with this sense of

2227
08:01:34.119 --> 08:01:46.319
peace and tranquility growing as it moves down to When

2228
08:01:46.360 --> 08:01:55.759
you get to one, your mind just feels exactly how

2229
08:01:55.880 --> 08:02:11.799
you want to feel. It's almost a perfect feeling, maybe

2230
08:02:11.959 --> 08:02:24.200
a sensation that you'd like to keep a place that's safe,

2231
08:02:25.200 --> 08:02:45.479
where nothing can affect you at all, and you can

2232
08:02:45.680 --> 08:02:54.639
stay in that that space of comfort and confidence, confident

2233
08:02:54.799 --> 08:03:01.240
in your own ability to create this space and this

2234
08:03:02.599 --> 08:03:08.959
feeling of comfort within your own mind just by counting

2235
08:03:09.720 --> 08:03:18.680
from ten down to one. And this is something that

2236
08:03:18.880 --> 08:03:27.639
you can do yourself when you're on your own, the

2237
08:03:27.799 --> 08:03:31.639
time when you can maybe sit down, maybe just for

2238
08:03:31.720 --> 08:03:44.520
a few minutes, close your eyes, just count slowly from

2239
08:03:44.759 --> 08:03:59.119
ten down to one and re experience these feelings in

2240
08:03:59.279 --> 08:04:08.159
your mind. And when you feel that way in your mind,

2241
08:04:09.880 --> 08:04:24.159
your body copies your mind, and that feeling is spread

2242
08:04:24.400 --> 08:04:31.639
through your spine and your nervous system into every part

2243
08:04:31.959 --> 08:04:43.720
of your body, travels through your blood stream, heathing and

2244
08:04:43.880 --> 08:05:04.560
relaxing every particle of your existence. Now we can we

2245
08:05:04.680 --> 08:05:12.599
can practice this a few times before the end of

2246
08:05:12.639 --> 08:05:17.400
the recording, and then you can practice on your own.

2247
08:05:19.520 --> 08:05:29.240
And each time you count for ten about one, the

2248
08:05:29.439 --> 08:05:41.360
feelings of comfort, calmness, and deep deep relaxation become stronger

2249
08:05:42.799 --> 08:05:57.000
and deeper feeling your mind and your brain with these

2250
08:05:58.200 --> 08:06:09.000
positive chemicals, the spread throughout your body, relaxing you so quickly,

2251
08:06:11.080 --> 08:06:20.959
relaxing your whole body and mind so very, very easily

2252
08:06:23.560 --> 08:06:36.159
just by counting from ten down to one. So we're

2253
08:06:36.159 --> 08:06:39.080
going to do it now. I'm going to count from

2254
08:06:39.240 --> 08:06:43.520
ten down to one. I'd like you to repeat the

2255
08:06:43.720 --> 08:06:50.560
number after me. So when I say ten, you can

2256
08:06:50.680 --> 08:07:04.200
just repeat to yourself ten. Just notice, be aware of

2257
08:07:04.479 --> 08:07:16.040
how you feel in your mind and your body. Then

2258
08:07:16.080 --> 08:07:29.959
when I say nine, you can beat to yourself nine again,

2259
08:07:31.919 --> 08:07:41.279
noticing the increase in comfort and calmness in your mind

2260
08:07:42.599 --> 08:07:51.520
and in your body, the same when I say eight,

2261
08:07:54.560 --> 08:08:06.119
when I say seven, six, when I say five, four,

2262
08:08:10.119 --> 08:08:21.479
when I say three, two, and lastly you want to

2263
08:08:21.520 --> 08:08:34.919
say one, you can repeat that number now. Of course,

2264
08:08:35.119 --> 08:08:40.799
when you do this on your own, without listening to me.

2265
08:08:41.959 --> 08:08:48.319
You can say the numbers or whatever speed that you

2266
08:08:48.639 --> 08:08:58.400
feel is necessary for you, so you can adapt. So

2267
08:08:58.479 --> 08:09:02.400
if you feel you want to say the numbers ten

2268
08:09:02.720 --> 08:09:09.119
down to one faster than I do, then you go

2269
08:09:09.240 --> 08:09:12.919
ahead and do that. Or if you feel when you

2270
08:09:13.040 --> 08:09:18.720
do it yourself that you'd like to have more more

2271
08:09:18.919 --> 08:09:26.319
space between the numbers, maybe take a lot longer to

2272
08:09:26.479 --> 08:09:36.560
get from ten all the way down to one, that's

2273
08:09:36.720 --> 08:09:49.360
your choice also to do. So I'm going to count

2274
08:09:49.479 --> 08:09:57.880
from ten down to one, and when I get to one,

2275
08:09:59.200 --> 08:10:04.720
that will be the end of this recording, and less

2276
08:10:04.759 --> 08:10:09.360
of course, you're listening with music, and the music will continue.

2277
08:10:17.080 --> 08:15:24.639
Ten nine eight four twenty ninety eighty seventeen, sixteen, fifteen, fourteen, thirteen,

2278
08:15:29.360 --> 08:16:14.560
twelve eleven, ten nine eight, seven, six, five, four three

2279
08:16:19.599 --> 08:16:43.159
two one. Now open your eyes, noticing how you physically

2280
08:16:43.279 --> 08:16:52.279
feel having counted down from twenty to one, allowing stress

2281
08:16:52.400 --> 08:16:56.279
and tension to leave through your fingertips and your toes.

2282
08:16:57.799 --> 08:17:02.520
And as you focus on your fingertips maybe they feel

2283
08:17:02.520 --> 08:17:08.680
a little bit tingly, which is I suppose quite an

2284
08:17:08.720 --> 08:17:13.720
understanding considering the tension has been exiting your body through

2285
08:17:13.759 --> 08:17:22.680
your fingertips. So now I'm going to count from twenty

2286
08:17:22.759 --> 08:17:29.680
down to one again. This time you're going to feel

2287
08:17:29.799 --> 08:17:36.040
relief of tension and stress, any anxiety that you may

2288
08:17:36.159 --> 08:17:48.840
have leaving through your stomach. Just leaving through your stomach,

2289
08:17:48.919 --> 08:17:54.560
almost as if it's just releasing the whole of your

2290
08:17:54.639 --> 08:18:00.759
stomach can enable to just above your chest, below your chest,

2291
08:18:00.880 --> 08:18:05.439
rather so surround in your belly button area, the whole area.

2292
08:18:07.560 --> 08:18:11.759
You can feel the tension of your body where it's

2293
08:18:11.880 --> 08:18:17.560
left just releasing from the area. And you may notice

2294
08:18:17.680 --> 08:18:22.919
that your stomach will become very relaxed as I countdown

2295
08:18:23.919 --> 08:19:48.240
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2296
08:19:52.360 --> 08:20:09.119
three two what And you can open your eyes again

2297
08:20:09.200 --> 08:20:11.840
if you choose, or you can just keep them closed

2298
08:20:12.599 --> 08:20:18.279
because it feels relaxing. Just notice how your stomach feels.

2299
08:20:19.720 --> 08:20:23.360
I notice as your focus, just do a little scan

2300
08:20:23.639 --> 08:20:30.159
of your body. Just notice how your body feels, focusing

2301
08:20:32.919 --> 08:20:40.080
on upper body, your back, chest, stomach, legs, arms, hands, feet,

2302
08:20:43.119 --> 08:20:50.080
just noticing, and you know, you may start to feel

2303
08:20:52.520 --> 08:20:56.319
more of a sense of tiredness, which may be the

2304
08:20:56.439 --> 08:21:00.959
reason you listening to this be call them because you

2305
08:21:02.439 --> 08:21:11.759
like to let go completely of everything and drift off

2306
08:21:11.880 --> 08:21:27.159
into a nice, natural, calm, relaxing sleep. So now we're

2307
08:21:27.200 --> 08:21:36.639
going to focus on your forehead, and if you choose,

2308
08:21:36.759 --> 08:21:40.000
you can incorporate your eyes in this focus as well.

2309
08:21:41.680 --> 08:21:47.279
So your forehead and your eyes, it's that whole area basically,

2310
08:21:48.240 --> 08:21:51.159
almost as if you were wearing a mask, you know,

2311
08:21:51.360 --> 08:21:55.720
like a I don't know, a Batman mask or something,

2312
08:21:56.639 --> 08:22:01.360
or I'm trying to fact zorro or something, you know,

2313
08:22:01.439 --> 08:22:04.200
the kind of mask that covers your eyes but also

2314
08:22:04.360 --> 08:22:10.400
covers quite a lot of the forehead, and focusing on

2315
08:22:10.479 --> 08:22:13.240
that area because that's the area that we're now going

2316
08:22:13.319 --> 08:22:19.799
to release tension and stress from your mind and your brain.

2317
08:22:20.080 --> 08:22:23.639
From your mind and any tension that you may have

2318
08:22:23.959 --> 08:22:28.080
remaining in your face, in your neck and your jawl,

2319
08:22:29.240 --> 08:22:35.400
and your eyes, your forehead or your scalp. So basically

2320
08:22:35.599 --> 08:22:41.439
any tension within your head area, including your mind and

2321
08:22:41.639 --> 08:22:49.200
your brain, and that's going to be released through your

2322
08:22:49.279 --> 08:22:56.279
forehead and your eyes. As I count down again from

2323
08:22:56.840 --> 08:24:27.279
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2324
08:24:31.439 --> 08:24:56.680
three two one noticing, and she scanned her face with jaw,

2325
08:24:57.279 --> 08:25:04.279
your eyes, the cheap and what's your ears, your forehead,

2326
08:25:05.279 --> 08:25:10.799
your scalp, your neck, the back of your neck, in

2327
08:25:10.919 --> 08:25:14.360
the front of your neck, the side of your neck,

2328
08:25:14.520 --> 08:25:25.400
and your throat mm hmmm. Noticing being aware of the comfort,

2329
08:25:27.720 --> 08:25:36.279
increased feeling, the relaxation, not just in your head and

2330
08:25:36.479 --> 08:25:46.560
neck and mind, also the rest of your body. Just

2331
08:25:46.759 --> 08:25:53.119
notice how loose and calm you feel, and how easily

2332
08:25:55.360 --> 08:26:15.439
it is to just let go, let go completely, how easily.

2333
08:26:23.119 --> 08:26:26.240
That's what I'm going to do now. Is I wanted

2334
08:26:26.319 --> 08:26:33.880
to focus on the top of your head, and am

2335
08:26:33.919 --> 08:26:42.159
I going to allow every last piece of tension or

2336
08:26:42.360 --> 08:26:47.520
stress that might be lingering or hiding in your body

2337
08:26:48.759 --> 08:26:56.439
or mind or head to just be sucked out at

2338
08:26:56.479 --> 08:27:06.240
the top of your head, released into the air. I'm

2339
08:27:06.560 --> 08:27:12.840
sucked out into the clouds. Imagine a big cloud above

2340
08:27:12.880 --> 08:27:18.919
your head, almost like a whirlpool, and this can suck

2341
08:27:19.119 --> 08:27:25.759
that tension out the top of your head and just

2342
08:27:25.919 --> 08:27:35.200
take it away good your focus. Imagine an opening on

2343
08:27:35.240 --> 08:27:39.720
the top of your head with that tension and stress

2344
08:27:39.799 --> 08:27:45.319
and any remaining issues, maybe worries or concerns that have

2345
08:27:45.599 --> 08:27:49.639
no use to you. Now you can all be sucked

2346
08:27:49.680 --> 08:27:53.840
down at the top of your head and taken away.

2347
08:27:55.840 --> 08:28:03.840
As I count down again from twenty down to now

2348
08:28:07.520 --> 08:28:59.720
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two.

2349
08:29:05.759 --> 08:29:48.159
Even, ten, nine, eight, seven, six, five, four.

2350
08:29:52.080 --> 08:30:27.799
Three, wha, breathe. I'm noticing how you feel, how relaxed

2351
08:30:28.200 --> 08:30:41.159
and calm you physically and mentally fail right now, how

2352
08:30:42.200 --> 08:30:51.319
peace your mind feels. It feels so nice to just

2353
08:30:51.520 --> 08:30:59.840
let go, to give yourself some space to breathe easily,

2354
08:31:01.840 --> 08:31:09.919
to think calmly, and just to take a break from

2355
08:31:11.680 --> 08:31:18.040
all that pointless worry and concerns about things that you

2356
08:31:18.119 --> 08:31:28.200
don't need to think about right now, because this is

2357
08:31:28.400 --> 08:31:33.240
your time to let go. This is your space to

2358
08:31:33.560 --> 08:31:44.040
enjoy feeling deeply relaxed, peaceful in your mind, relaxed in

2359
08:31:44.159 --> 08:31:53.880
your body. They can feel so good, so nice to

2360
08:31:54.279 --> 08:32:02.119
just not have to do anything, to be able to

2361
08:32:03.439 --> 08:32:13.319
really enjoy that serenity that comes of letting go completely,

2362
08:32:15.479 --> 08:32:17.799
that peacefulness that comes with.

2363
08:32:24.520 --> 08:32:25.880
Being in this.

2364
08:32:27.720 --> 08:32:37.759
Peaceful space. And you can keep this sense of calmness

2365
08:32:38.639 --> 08:32:49.759
for as long as you choose. If you choose to

2366
08:32:50.000 --> 08:32:57.439
drift off into deep, healing natural sleep, then you can

2367
08:32:57.560 --> 08:33:09.080
do that. It's completely up to you, and you can

2368
08:33:09.279 --> 08:33:13.959
keep this feeling of calmness physically and in your mind

2369
08:33:15.240 --> 08:33:29.959
as long as you choose to feel completely relaxed, completely relax.

2370
08:33:33.319 --> 08:33:38.959
And I'd like you to make up your mind that

2371
08:33:39.000 --> 08:33:49.080
you're going to relax, and I want.

2372
08:33:49.000 --> 08:33:52.479
To explore that with you. What it feels like when

2373
08:33:52.520 --> 08:34:01.759
you actually decide that you're going to relax, not forcing yourself,

2374
08:34:01.880 --> 08:34:08.080
but giving yourself that. Yes, it is a command, really,

2375
08:34:08.159 --> 08:34:15.080
isn't it. When you're telling yourself relax in a gentle

2376
08:34:15.200 --> 08:34:22.240
but firm way that only you can really tell yourself

2377
08:34:22.680 --> 08:34:25.520
in that way. You can't really have someone else saying

2378
08:34:25.560 --> 08:34:31.680
to you, now it relax, relax, you know, and it

2379
08:34:31.799 --> 08:34:34.159
needs to be gentle, but you can't. Someone else can't

2380
08:34:34.240 --> 08:34:43.240
really have the same the same kind of influence or

2381
08:34:43.599 --> 08:34:51.720
power that you have over your own physicality, over how

2382
08:34:51.919 --> 08:35:02.080
you feel, because when you say it to yourself, it

2383
08:35:02.360 --> 08:35:10.159
means more. It's personal, and your brain and your unconscious

2384
08:35:10.400 --> 08:35:16.520
mind and your body listens to what you say. So,

2385
08:35:16.840 --> 08:35:20.200
for example, we'll test it out. We'll do a little

2386
08:35:20.319 --> 08:35:24.119
test a few little tests along the way, and you

2387
08:35:24.240 --> 08:35:30.040
can get more of an idea of the force, a

2388
08:35:30.200 --> 08:35:37.200
positive force that you can have in creating a sense

2389
08:35:37.319 --> 08:35:41.200
of comfort and relaxation in your body and your mind

2390
08:35:42.400 --> 08:35:54.959
quite quickly just by you telling yourself to relax. So

2391
08:35:55.319 --> 08:35:58.520
I'm going to start by let's focus on your hands.

2392
08:36:02.200 --> 08:36:04.360
To focus on your hands and just tell your hands

2393
08:36:04.759 --> 08:36:10.680
to relax, and just say relax. As you focus on

2394
08:36:10.759 --> 08:36:17.720
your hands, you could say my hands are relaxed, or

2395
08:36:17.759 --> 08:36:21.840
I want my hands to relax. But I think if

2396
08:36:21.880 --> 08:36:28.599
you actually do it directly by focusing and imagining that

2397
08:36:28.720 --> 08:36:32.479
your hands can hear what you're saying, you know, like

2398
08:36:32.520 --> 08:36:37.759
they've got little ears, which is a little weird. So

2399
08:36:38.040 --> 08:36:54.880
talking to your hands and just say relax noticin how

2400
08:36:54.959 --> 08:37:10.319
your hands start to relax. Now focus on your eyes

2401
08:37:10.840 --> 08:37:14.080
and tell your eyes to relax. You just say in

2402
08:37:14.119 --> 08:37:21.240
the same word relax, and find the right tone for you.

2403
08:37:23.759 --> 08:37:28.200
You know, I might say relax, but you you might

2404
08:37:28.319 --> 08:37:35.639
say relax or relax. You know, you might say it

2405
08:37:35.759 --> 08:37:43.400
differently to yourself, and that's important for you to gauge

2406
08:37:43.680 --> 08:37:49.000
what feels right for you. To just tell your eyes

2407
08:37:50.240 --> 08:37:54.439
to relax whilst focusing on your eyes, your eyelids, the

2408
08:37:54.560 --> 08:37:59.919
muscles around your eyes, your eyebrows, and just tell your

2409
08:38:00.240 --> 08:38:34.959
eyes directly relax now. Now, I just did that myself,

2410
08:38:35.360 --> 08:38:45.159
and sometimes you may feel that you need a bit

2411
08:38:45.279 --> 08:38:51.000
more time or the different parts to relax, you know,

2412
08:38:51.080 --> 08:38:55.599
because I start talking again and maybe that part hasn't

2413
08:38:55.680 --> 08:38:58.880
relaxed fully. But what will happen is that we'll just

2414
08:38:59.000 --> 08:39:03.639
continue to relax even though I'm talking. And that's happened

2415
08:39:03.759 --> 08:39:10.959
with my eyes. Something else I noticed is when I

2416
08:39:11.040 --> 08:39:15.240
started focusing on my eyes, that actually almost became They

2417
08:39:15.319 --> 08:39:18.080
got worse before they got better in a way. So

2418
08:39:18.439 --> 08:39:21.520
I felt a degree of tension growing in my eyes

2419
08:39:23.159 --> 08:39:27.520
and then disappearing. So I think what that was really

2420
08:39:27.759 --> 08:39:33.639
was just me becoming more aware of the tension that

2421
08:39:33.840 --> 08:39:37.959
was already there that I wasn't. I wasn't focused on

2422
08:39:38.080 --> 08:39:45.639
it before, so I wasn't really acknowledging it or really

2423
08:39:47.240 --> 08:40:00.599
conscious to those feelings. Yeah, my eyes is still continue

2424
08:40:00.639 --> 08:40:07.200
to relax, as well as my hands. Actually, my hands

2425
08:40:07.200 --> 08:40:13.119
have got a certain kind of energy, like not buzzing,

2426
08:40:13.319 --> 08:40:18.319
but I can kind of funeral degree of energy in

2427
08:40:18.400 --> 08:40:24.479
my hands. Maybe that's where the tension is being released.

2428
08:40:26.360 --> 08:40:36.000
Maybe that's the causing that. The next part, I think

2429
08:40:36.119 --> 08:40:38.720
we should focus on the back of the neck. That's

2430
08:40:38.799 --> 08:40:43.759
a part which quite often, well for me, holds tension.

2431
08:40:43.799 --> 08:40:46.400
I don't know about it for yourself, but I think

2432
08:40:46.479 --> 08:40:53.000
it's quite a standard place where tension is sometimes held. So,

2433
08:40:55.159 --> 08:40:58.279
and I'm doing exactly what you're doing as you do

2434
08:40:58.400 --> 08:41:01.959
it as well, so I'm telling my body parts to

2435
08:41:02.080 --> 08:41:05.000
relax as well. So if you tell your neck at

2436
08:41:05.040 --> 08:41:07.599
the back of your neck, focus on the back of

2437
08:41:07.639 --> 08:41:14.639
your neck, and just say relax in your own words,

2438
08:41:14.799 --> 08:41:17.919
in your own tone, in your own voice. You can

2439
08:41:18.040 --> 08:41:19.880
say out loud, or you can just say it to

2440
08:41:19.959 --> 08:41:26.159
yourself internally. But you're focusing, and you're saying it literally

2441
08:41:26.599 --> 08:41:29.919
to the back of your neck, as if the back

2442
08:41:29.959 --> 08:41:36.680
of your neck can actually hear what you're saying. So

2443
08:41:36.880 --> 08:41:40.319
do that now, Just say relax to the back of

2444
08:41:40.360 --> 08:41:42.759
your neck, and I'll do the same.

2445
08:42:21.560 --> 08:42:21.680
Now.

2446
08:42:21.759 --> 08:42:26.799
What I noticed, and you may have had similar thing is,

2447
08:42:27.599 --> 08:42:30.200
even though I was focusing on the back of my neck,

2448
08:42:35.200 --> 08:42:41.840
other parts started to I don't know, show themselves to

2449
08:42:42.000 --> 08:42:45.319
me or maybe because they want to be relaxed as well.

2450
08:42:45.439 --> 08:42:49.880
But I started noticing the feelings in my shoulders at

2451
08:42:49.959 --> 08:42:55.720
tension in my shoulders and in my upper back. Whether

2452
08:42:55.799 --> 08:43:01.439
that was because my back of my neck was saying, well,

2453
08:43:01.479 --> 08:43:06.439
I'm pretty much okay. It's the other parts that need attention.

2454
08:43:12.840 --> 08:43:15.880
But my lobe, my back of my neck is still relaxing.

2455
08:43:17.360 --> 08:43:19.799
But I just became more aware of other parts that

2456
08:43:20.080 --> 08:43:28.720
needed attention. Now, this might happen, and it's not. It

2457
08:43:28.799 --> 08:43:32.240
doesn't mean that it's going wrong. It just means you're

2458
08:43:32.319 --> 08:43:39.000
being notified of more places that also want to feel relaxed.

2459
08:43:42.240 --> 08:43:46.599
So I'm going to focus on my upper back. So

2460
08:43:46.840 --> 08:43:50.439
you can do the same, even if you don't have

2461
08:43:50.599 --> 08:43:55.959
any feelings of tension that are obvious in your upper back,

2462
08:43:57.720 --> 08:44:02.319
if you just focus on your back and the whole

2463
08:44:02.439 --> 08:44:07.200
area from the shoulder blades down to the middle of

2464
08:44:07.279 --> 08:44:11.639
your back there the spine, and with me, it's more

2465
08:44:11.680 --> 08:44:19.400
the shoulder blades are more. Yeah, that's the parts that

2466
08:44:19.599 --> 08:44:28.080
really sort of giving me the good that they need

2467
08:44:28.159 --> 08:44:31.040
to relax in the sounds. Gonna ask that part to relax,

2468
08:44:32.240 --> 08:44:46.000
and you can do the same. Now, relax out the back.

2469
08:44:58.200 --> 08:45:03.599
There's something strange happened, and this often happens. I've been

2470
08:45:03.680 --> 08:45:11.919
doing this for sixteen years or something, and often I'm

2471
08:45:11.959 --> 08:45:19.119
one surprised, but amazed really bad, there can be a feeling.

2472
08:45:20.560 --> 08:45:23.360
So when I was focusing on the back of my neck,

2473
08:45:24.279 --> 08:45:28.400
my upper back was starting to feel quite stressed and

2474
08:45:29.159 --> 08:45:34.680
in need of attention. As soon as I started talking

2475
08:45:34.880 --> 08:45:39.720
to you about my upper back and talking about, you know,

2476
08:45:40.240 --> 08:45:45.119
getting ready to ask the upper back to relax, my

2477
08:45:45.200 --> 08:45:50.959
op back already started to relax. It's almost as if

2478
08:45:51.000 --> 08:45:56.639
it doesn't need to hear the words, just needs attention,

2479
08:46:01.400 --> 08:46:12.759
just needs to be noticed. And that is something that

2480
08:46:13.040 --> 08:46:20.040
often happens in this type of situation. Is when you

2481
08:46:20.279 --> 08:46:25.479
start to relax a couple of parts of your body,

2482
08:46:26.560 --> 08:46:31.319
as we've done with our hands, our eyes and the eyelids,

2483
08:46:33.119 --> 08:46:40.119
and now back of the neck, top of the bag,

2484
08:46:42.080 --> 08:46:45.360
up the back, the rest of the body seems to

2485
08:46:45.599 --> 08:46:54.279
just take notice and decide in its own way to

2486
08:46:54.479 --> 08:47:01.560
start relaxing. Other parts of your body start to just

2487
08:47:03.319 --> 08:47:10.680
become looser. I suppose it's kind of like a bit

2488
08:47:10.720 --> 08:47:15.240
of an avalanche, you know, the little ball starts rolling

2489
08:47:15.439 --> 08:47:18.119
and before you know it, the whole of your body

2490
08:47:18.279 --> 08:47:30.439
is completely relaxed and can't And if you focus on

2491
08:47:30.520 --> 08:47:42.880
your face, you focus on your eyes, your eyelids, your eyebrows,

2492
08:47:43.119 --> 08:47:52.119
and the muscles around your eyes. Maybe you start to

2493
08:47:52.279 --> 08:47:57.159
notice that your forehead is more relaxed than it was.

2494
08:47:59.240 --> 08:48:04.599
Maybe your face is more relaxed. I would say my

2495
08:48:04.919 --> 08:48:08.759
entire face is a lot more relaxed than it was.

2496
08:48:20.080 --> 08:48:25.880
So we're going to focus now on your shoulders again,

2497
08:48:26.119 --> 08:48:30.880
just like before. Just tell your shoulders. I mean, you

2498
08:48:30.959 --> 08:48:33.759
can't do them individity. You can do the right shoulder

2499
08:48:33.799 --> 08:48:37.560
and left shoulder. I just generally do both at the

2500
08:48:37.639 --> 08:48:43.159
same time. Just tell your shoulders as you focus on

2501
08:48:43.279 --> 08:48:48.000
them in your mind, focus on how you feel. Maybe

2502
08:48:49.400 --> 08:48:56.000
you can see them in your mind's eye. Just tell

2503
08:48:56.040 --> 08:49:50.840
your shoulders to relax as nice as they relax. I

2504
08:49:51.000 --> 08:49:59.040
do notice. I mean, especially with my back, is the

2505
08:49:59.240 --> 08:50:05.080
connection between the different parts the back, the shoulders, the

2506
08:50:05.279 --> 08:50:15.400
neck being all connected and being such a large part

2507
08:50:15.479 --> 08:50:21.439
of your body, it's almost hard to separate them from

2508
08:50:21.520 --> 08:50:29.520
each other. And my lower back has started to relax

2509
08:50:29.639 --> 08:50:40.840
on insane. Maybe I'm going too slow and that could

2510
08:50:40.880 --> 08:50:45.040
be an issue because we all go at different speeds.

2511
08:50:47.279 --> 08:50:51.360
And the idea at the beginning of this recording was

2512
08:50:51.439 --> 08:50:53.919
for you to be able to just say to yourself

2513
08:50:57.479 --> 08:51:10.279
relax without focusing on any particular part of your body.

2514
08:51:12.520 --> 08:51:18.840
Because when you know that, telling your hands to relax

2515
08:51:22.599 --> 08:51:31.000
and your hands relax, you tell your eyelids and your eyes,

2516
08:51:31.880 --> 08:51:38.400
the muscles around your eyes and your eyebrows to relax,

2517
08:51:42.200 --> 08:51:51.200
and they relax. You tell the back of your neck

2518
08:51:54.560 --> 08:52:17.319
to relax, and it relaxes, until you're alpha back to

2519
08:52:17.520 --> 08:52:40.759
relax and it relaxes. You tell your shoulders to relax,

2520
08:52:51.279 --> 08:53:17.639
and they relax. When you told your hands to relax,

2521
08:53:18.400 --> 08:53:29.720
they relaxed, and they continued to relax. When you told

2522
08:53:29.759 --> 08:53:37.919
your eyelids, the muscles around your eyes, your eyebrows to relax,

2523
08:53:39.959 --> 08:53:54.880
they relaxed and continue to relax. And you told the

2524
08:53:54.919 --> 08:53:58.279
back of your neck, focused on the back of your

2525
08:53:58.360 --> 08:54:12.080
neck and told it to relax and relaxed and continued

2526
08:54:13.560 --> 08:54:28.599
to relax. And you told your ulpa back to relax,

2527
08:54:30.639 --> 08:54:45.560
be relaxed and continued to relax. That's with your shoulders.

2528
08:54:48.040 --> 08:54:54.599
He told your shoulders to relax, in your shoulders relaxed

2529
08:54:55.080 --> 08:55:13.000
and continued to relax. And it's not just that, it's

2530
08:55:15.880 --> 08:55:20.319
that the rest of your body has also been listening,

2531
08:55:22.000 --> 08:55:28.080
and their relaxation has been spreading. So from your eyes

2532
08:55:28.439 --> 08:55:35.840
the relaxations spread to your forehead, around your face, into

2533
08:55:35.919 --> 08:55:49.799
your skin, into your jaw, into the front and sides

2534
08:55:49.880 --> 08:55:54.639
of your neck, all the way down your chest and stomach.

2535
08:56:01.319 --> 08:56:08.439
Your relaxed hands and shoulders meet up through your arms,

2536
08:56:09.159 --> 08:56:17.279
relaxing and full arms, your upper arms, elbows, your wrists,

2537
08:56:20.919 --> 08:56:37.560
letting your your lower back, your hips, but exploiting and

2538
08:56:37.639 --> 08:56:44.560
you just start to relax. So continue eve your comfort

2539
08:56:46.159 --> 08:56:55.599
spreading through your legs all the way down to your ankles,

2540
08:57:00.840 --> 08:57:04.840
the tops of your feet, the side of your feet,

2541
08:57:06.680 --> 08:57:17.560
and the bottoms of your feet, relaxing into your toes,

2542
08:57:21.400 --> 08:57:46.240
each toe. Relaxing became please. And if your body relaxes more,

2543
08:57:46.759 --> 08:58:10.639
your mind becomes slower or peaceful, to the point where

2544
08:58:12.799 --> 08:58:25.040
if you choose to fall asleep, you can easily do

2545
08:58:25.279 --> 08:58:41.000
that easy drift joy because there's nothing going on in

2546
08:58:41.119 --> 08:59:02.080
your mind. The prains peaceful. Your body continues to relate,

2547
08:59:25.919 --> 08:59:31.959
and with that connection between your body relaxing, the word

2548
08:59:33.599 --> 08:59:46.200
you say to yourself relax means that you don't need

2549
08:59:47.639 --> 08:59:53.080
to focus on just one part. You can just focus

2550
08:59:53.240 --> 09:00:20.040
on your entire body, saying the powerful word whoacs and

2551
09:00:20.240 --> 09:00:35.639
observe those familiar sensations of comfort. Spreading throughout your body,

2552
09:00:41.080 --> 09:00:52.360
loosening and calming and healing every part to your body,

2553
09:00:55.360 --> 09:01:19.240
heaving more relights. So all you need to do now

2554
09:01:19.799 --> 09:01:56.400
is just tell your someth relights being completely out, sir,

2555
09:02:00.959 --> 09:03:26.319
starting now with number twenty nineteen, eighteen, seventeen, sixteen fifty four.

2556
09:03:56.720 --> 09:04:09.479
Thirty as.

2557
09:04:31.639 --> 09:04:31.840
Well.

2558
09:05:00.279 --> 09:10:29.639
Attatatatata, scout, attatatattatata.

2559
09:10:16.279 --> 09:12:57.319
Sut.

2560
09:13:02.000 --> 09:16:12.040
Why two counting down from ten to one? Ten nine

2561
09:16:13.720 --> 09:16:41.440
eight seven six five four three two one. And maybe

2562
09:16:41.559 --> 09:16:44.480
that was a bit too quick in order to relax.

2563
09:16:45.720 --> 09:16:49.959
Maybe it's a bit too fast for you to notice

2564
09:16:50.239 --> 09:16:58.279
the calming of your body, maybe even a little bit

2565
09:16:58.360 --> 09:17:02.440
of pressure there, Like you're counted down from ten to one.

2566
09:17:02.559 --> 09:17:05.800
What do you expect me to do? Man, expect me

2567
09:17:05.879 --> 09:17:09.959
to stick go with floppy just because you're counting down

2568
09:17:14.319 --> 09:17:18.760
to If you try it again, but this time, I'll

2569
09:17:18.800 --> 09:17:25.919
go this lower this time, and you focus on the

2570
09:17:26.080 --> 09:17:30.199
whole of your body before we focus on your legs.

2571
09:17:32.680 --> 09:17:41.839
Just notice how your body does start to feel more

2572
09:17:42.279 --> 09:18:13.040
relaxed with every number that I count down ten nine, eight, seven,

2573
09:18:22.199 --> 09:19:03.519
six five four three two.

2574
09:19:24.319 --> 09:19:24.519
One.

2575
09:19:35.879 --> 09:19:41.559
You just notice how how you feel generally, how your

2576
09:19:41.599 --> 09:19:56.440
body feels. It's not necessarily even about counting down from

2577
09:19:56.559 --> 09:20:04.239
ten to one. It's that space that you have, that

2578
09:20:05.319 --> 09:20:27.720
body space between being active physically or mentally, just sitting

2579
09:20:28.000 --> 09:20:32.800
or lying down, just being there, not doing anything, not

2580
09:20:33.080 --> 09:20:40.080
saying anything, not deeding to think about anything. So it

2581
09:20:40.199 --> 09:20:43.760
opens up a space, you know, a bit of a space,

2582
09:20:44.760 --> 09:20:54.360
the gap. And the more I cam down for the

2583
09:20:54.440 --> 09:21:01.919
tent of one, the bigger that gap becomes. So there's

2584
09:21:02.000 --> 09:21:14.080
that gap of calmness, of comfort and relaxation. It's a

2585
09:21:14.239 --> 09:21:28.239
nice feeling, and it moves those stresses or discomforts physically

2586
09:21:28.440 --> 09:21:47.440
or emotionally, moves them away. Allows you to just slow down.

2587
09:21:51.080 --> 09:21:54.000
Someone to count again from ten down to one, and

2588
09:21:54.199 --> 09:22:04.160
notice that gap widening, the gap, And as it widens,

2589
09:22:04.239 --> 09:22:10.599
it's almost like the stress and attention falls into the gap.

2590
09:22:24.080 --> 09:23:31.519
It gives you that distance, that space. Now ten nine, eight, seven, six, five, four,

2591
09:23:49.839 --> 09:24:41.279
three two one. And how did you How do you feel.

2592
09:24:43.239 --> 09:24:43.400
Now?

2593
09:24:56.160 --> 09:25:08.760
Can you notice do you feeling calm? Are you feeling

2594
09:25:11.120 --> 09:25:38.519
more relaxed? As we now focus on your legs, just

2595
09:25:38.720 --> 09:25:59.959
your legs. You're just gonna start with focusing on your thighs.

2596
09:26:14.879 --> 09:26:18.839
Of course, it's not the most exciting thing to be

2597
09:26:18.959 --> 09:26:26.160
doing because I'm sure like most of your body is

2598
09:26:26.279 --> 09:26:38.599
not not going on right now, Just focusing on the

2599
09:26:38.760 --> 09:26:44.800
whole of your thighs, the tops of your thighs, the

2600
09:26:45.120 --> 09:26:51.639
sides of your thighs, the bottoms of your thighs, the

2601
09:26:51.839 --> 09:26:57.319
outer thighs and inner thighs, basically the hole of your

2602
09:26:57.440 --> 09:27:06.360
thire that leads into your hip and it goes down

2603
09:27:06.519 --> 09:27:16.160
to your knee joints. Now, this is a big area.

2604
09:27:20.680 --> 09:27:26.319
It's a very heavy area, very strong, probably the strongest

2605
09:27:27.319 --> 09:27:40.519
muscles in your body or in your thighs. But I

2606
09:27:40.599 --> 09:27:48.839
don't think we perhaps will give enough attention to advis

2607
09:27:54.839 --> 09:28:02.440
Perhaps we don't they acknowledge how important our thighs are

2608
09:28:05.559 --> 09:28:22.319
to our lives, how much they actually do for us,

2609
09:28:26.199 --> 09:28:36.919
all for our lives. And it may seem sound really weird,

2610
09:28:37.000 --> 09:28:45.400
but I think that all of our body parts, especially

2611
09:28:45.519 --> 09:29:01.959
our thighs, need some TLC. I love shame, a bit acknowledgement,

2612
09:29:04.680 --> 09:29:20.360
Thank you gratitude for what advice do for us. And

2613
09:29:20.480 --> 09:29:25.919
I know this may sound and this strange, and maybe

2614
09:29:25.959 --> 09:29:29.000
you think, why am I Surely I should be able

2615
09:29:29.519 --> 09:29:37.919
in the garden hugging a tree or something. Oh, it's

2616
09:29:38.000 --> 09:29:41.239
hard to set a microphone up on a tree. That's

2617
09:29:41.279 --> 09:29:43.720
why I'm doing this indoors. Otherwise I would be outside

2618
09:29:43.800 --> 09:29:47.279
hugging a tree. Now I can't see the television from

2619
09:29:47.319 --> 09:29:58.440
the tree. You move down to your knees gain such

2620
09:29:58.480 --> 09:30:08.000
an important part, and I think we don't necessarily I'll

2621
09:30:08.080 --> 09:30:15.599
speak for myself here, I don't necessarily appreciate all that

2622
09:30:15.720 --> 09:30:21.000
my needs do for me until I have a problem

2623
09:30:21.080 --> 09:30:26.360
with my need. Occasionally, if either maybe i'll bash it

2624
09:30:26.680 --> 09:30:32.519
or it's aching for some reason, it's then that I

2625
09:30:32.720 --> 09:30:38.160
realize how much it does. You know, the benefit of

2626
09:30:38.279 --> 09:30:45.720
being able to use my legs without any kind of

2627
09:30:45.879 --> 09:30:54.239
physical discomfort is a beautiful thing that's possibly not appreciated

2628
09:30:54.360 --> 09:31:05.400
until it's temporarily removed. You know that's comfort. Do as

2629
09:31:05.440 --> 09:31:10.800
you focus on your knees regardless of how your needs feel,

2630
09:31:13.879 --> 09:31:19.639
you can have that sense of gratitude and love to

2631
09:31:19.720 --> 09:31:32.720
your needs for all that they do, and you can

2632
09:31:32.839 --> 09:31:37.319
still have that attention on your thighs. Maybe notice how

2633
09:31:37.360 --> 09:31:46.599
your thighs feel. Maybe you've noticed that they are relaxing

2634
09:31:49.239 --> 09:32:02.319
more deeply as you focus now on the bottoms of

2635
09:32:02.400 --> 09:32:06.720
your legs, ma shines and your car muscles, with the

2636
09:32:06.800 --> 09:32:14.879
bones between your knees and your feet incorporate, and course

2637
09:32:15.000 --> 09:32:27.199
your ankles so important. Can anyone that's had even like

2638
09:32:27.360 --> 09:32:33.800
the slightest sprain of an ankle, Who knows how how

2639
09:32:34.040 --> 09:32:43.919
much we take our ankles, I are granted, And it's

2640
09:32:44.000 --> 09:32:46.080
kind of strange in a way when you think that.

2641
09:32:48.639 --> 09:32:52.599
You know, logically, our wrists are a lot thinner than

2642
09:32:52.720 --> 09:32:56.800
the rest of our arms, which is okay, it doesn't

2643
09:32:57.360 --> 09:33:00.400
I can't see any problem with that, you know, just

2644
09:33:00.519 --> 09:33:08.199
picking stuff up by our ankles so much thinner than

2645
09:33:08.199 --> 09:33:17.279
the rest of our legs, and from a physics perspective,

2646
09:33:18.440 --> 09:33:22.760
are logical. Even it doesn't really make sense that all

2647
09:33:22.839 --> 09:33:31.559
this weight will ultimately be resting on your ankles then

2648
09:33:31.680 --> 09:33:44.839
leading to your feet at thin area, thin bone. Yeah,

2649
09:33:44.919 --> 09:33:50.599
it does so much great work. Supports us, supports our

2650
09:33:50.720 --> 09:34:02.559
body for a lifetime, helps us to balance, helps you

2651
09:34:02.760 --> 09:34:16.040
to get around and be mobile. And there's the calf muscles.

2652
09:34:16.080 --> 09:34:23.720
Of course, when I was younger, I couldn't see the

2653
09:34:23.800 --> 09:34:28.839
point in calf muscles didn't seem to do anything. Okay,

2654
09:34:29.959 --> 09:34:33.519
if I walked around on tiptoes, then my calf muscles

2655
09:34:33.559 --> 09:34:37.080
get some work. But of course that's not true. The

2656
09:34:37.199 --> 09:34:41.559
calf muscles are being used whenever we use our legs,

2657
09:34:47.199 --> 09:34:59.760
and your shins there to protect your lower legs shaped

2658
09:35:00.040 --> 09:35:13.919
away almost as a protector, with the bone leading of

2659
09:35:14.080 --> 09:35:19.319
course to your ankles in your feet.

2660
09:35:24.080 --> 09:35:26.040
I'm not going to focus on your feet. I'm just

2661
09:35:26.120 --> 09:35:27.400
going to focus on the legs.

2662
09:35:29.360 --> 09:35:33.959
And I realize and now that I've mentioned your feet,

2663
09:35:34.080 --> 09:35:38.319
it could be focusing on the reallyway, So maybe I

2664
09:35:38.400 --> 09:35:44.599
should focus on your feet a little bit. You can

2665
09:35:44.720 --> 09:35:49.760
have them in your awareness the same as you have

2666
09:35:50.000 --> 09:35:53.800
your thighs in your awareness. Even though we haven't been

2667
09:35:53.959 --> 09:35:59.800
focusing on your fighs for a few minutes we focus

2668
09:36:00.120 --> 09:36:16.680
on your ankles, there's still that sensation of comfort in

2669
09:36:16.839 --> 09:36:28.639
your thighs, and there's that movement of energy because the

2670
09:36:28.800 --> 09:36:36.400
thighs hold lots of different sensations. Of course, there's the muscles,

2671
09:36:36.959 --> 09:36:41.000
the big strong muscles that we have in our thighs,

2672
09:36:49.800 --> 09:36:55.480
but the skin on the outside of the thighs, as

2673
09:36:55.599 --> 09:37:01.919
in the outside of all of our body, be very sensitive,

2674
09:37:05.839 --> 09:37:19.000
sensitive to the touch, sensitive to temperature, and inside your

2675
09:37:19.160 --> 09:37:26.559
thighs the bones, there's the muscle, there's the blood, vessels,

2676
09:37:26.760 --> 09:37:37.040
the art trees, all this stuff inside your thighs. I

2677
09:37:37.120 --> 09:37:40.599
guess sometimes it'd be nice if you could actually put

2678
09:37:40.639 --> 09:37:48.160
your fingers inside your thighs and a message. You can

2679
09:37:48.239 --> 09:37:51.760
message on the outside, of course, but to be able

2680
09:37:51.800 --> 09:37:55.080
to get deep into the muscles, to be able to

2681
09:37:55.199 --> 09:38:01.519
just message inside your fies, message in the bones with

2682
09:38:01.639 --> 09:38:14.160
your leg massage or the veins and just gently healing thives,

2683
09:38:18.080 --> 09:38:24.879
and you can move down message inside your knees. It's

2684
09:38:24.879 --> 09:38:29.639
a message in those bones, but with the healing fingertips

2685
09:38:31.120 --> 09:38:37.400
spreading that healing energy deep into the choice your knees.

2686
09:38:42.879 --> 09:38:46.559
Of course, there's the back of your you need, you know,

2687
09:38:46.680 --> 09:38:52.639
the inside crease where your need is. It's a really

2688
09:38:52.879 --> 09:38:58.760
sensitive area. Really that's very nice when you stroke it.

2689
09:39:00.160 --> 09:39:03.519
That might be because it's an area that's not really

2690
09:39:03.720 --> 09:39:10.199
touched very often. It's almost like a hidden part a

2691
09:39:10.519 --> 09:39:19.440
crease your legs. It's almost like a part that has

2692
09:39:19.519 --> 09:39:31.360
a sensitivity, which a little bit different because it's protected

2693
09:39:31.480 --> 09:39:43.120
by your legs. Would you imagine putting your fingers into

2694
09:39:43.199 --> 09:39:53.639
that crease on your legs, folding between your legs, you

2695
09:39:53.720 --> 09:39:58.559
can just message with your fingertips. Imagine your fingertips going

2696
09:39:58.760 --> 09:40:09.239
inside massage in the muscle tissue. You can of course

2697
09:40:09.360 --> 09:40:16.000
field the bones of your knees, heating through your fingertips,

2698
09:40:23.440 --> 09:40:28.720
and then you should go down to your calf muscles,

2699
09:40:29.120 --> 09:40:30.839
and that's the part. I'd like to be able to

2700
09:40:31.680 --> 09:40:38.239
really put my fingertips deep inside my calf muscles and

2701
09:40:38.400 --> 09:40:48.199
massage in every single tissue about the muscle, heathing every part,

2702
09:40:54.199 --> 09:41:02.279
and then doing the same for machines, gen generally stroking

2703
09:41:02.480 --> 09:41:10.480
the bones, generally stroking them, cuing their loving way, because

2704
09:41:10.519 --> 09:41:16.919
they deserve to be treated as the precious bones.

2705
09:41:16.599 --> 09:41:17.080
That they are.

2706
09:41:18.639 --> 09:41:21.919
Our legs are so precious as in all the other

2707
09:41:22.080 --> 09:41:30.160
parts of our body, the more precious of mutual on

2708
09:41:30.319 --> 09:41:46.639
the planet. When you start to think about the legs

2709
09:41:46.800 --> 09:41:57.879
in this way, you can change your perspective. It might

2710
09:41:58.080 --> 09:42:05.239
sound a bit it's silly to start with the idea

2711
09:42:05.360 --> 09:42:11.000
of heaven. The love for your legs, show an appreciation

2712
09:42:13.120 --> 09:42:18.599
your eighes. Want them to be able to to your

2713
09:42:18.720 --> 09:42:27.000
hands in your eyes, the message the muscles and the bones.

2714
09:42:28.919 --> 09:42:34.559
Want to get your fingers deep in there, releasing all tension,

2715
09:42:37.480 --> 09:42:46.080
just to show how much you care about the legs.

2716
09:42:47.120 --> 09:42:53.040
Much you care for what your LIGs do for you regularly,

2717
09:42:55.440 --> 09:43:05.639
your knees, your cars, your ankles, the strength of your ankles,

2718
09:43:08.559 --> 09:43:13.279
considering how thin they are compared to the rest of

2719
09:43:13.360 --> 09:43:22.360
your legs, especially your thighs. Yet they say long, say

2720
09:43:22.400 --> 09:43:36.639
a flexible, absolutely amazing things. The ankles are truly a

2721
09:43:36.760 --> 09:43:47.599
gift because of what they do for you supporting all

2722
09:43:47.800 --> 09:43:53.279
that weight. You can't unsay how what weight you are,

2723
09:43:54.519 --> 09:43:59.680
even if you only hate stones. It's still a long weight.

2724
09:44:01.040 --> 09:44:01.599
My course.

2725
09:44:05.239 --> 09:44:13.160
Now I'm not heavy, the eights thing double that. Yet

2726
09:44:13.239 --> 09:44:18.040
my ankles support my body all the time.

2727
09:44:21.800 --> 09:44:22.360
What do they do?

2728
09:44:23.199 --> 09:44:24.040
Keep on a side?

2729
09:44:24.599 --> 09:44:25.480
Want to sit down?

2730
09:44:27.800 --> 09:44:38.959
I will next day. My feet people say, my toes tack.

2731
09:44:40.239 --> 09:45:01.760
I'm so happy. H The legs.

2732
09:45:03.319 --> 09:45:11.199
Really are amazing. And then to talk the talk. The

2733
09:45:11.319 --> 09:45:16.720
count your legs is probably possibly, if not more most

2734
09:45:16.760 --> 09:45:22.080
to most boling things you've ever heard anyone say, possibly

2735
09:45:25.000 --> 09:45:31.599
the cool or not. Everything I said is true. The

2736
09:45:31.800 --> 09:45:52.319
legs are amazing. The lex deserve not just respect, They

2737
09:45:52.400 --> 09:46:05.000
deserve to relax deeply. They deserve to take some time

2738
09:46:05.120 --> 09:46:37.319
out of the day they justleco completely. Mix really can relax.

2739
09:46:45.080 --> 09:46:50.199
Because the legs are so such a most very important

2740
09:46:50.879 --> 09:46:55.879
part in a body. The election makes the rest of

2741
09:46:55.959 --> 09:47:07.199
your body also ematurally follows eat that journey you've come

2742
09:47:07.279 --> 09:47:19.080
up that I feel it in my hips, my hips

2743
09:47:19.199 --> 09:47:25.120
filled and really loose, and also.

2744
09:47:24.959 --> 09:47:26.319
My lawer back as well.

2745
09:47:28.120 --> 09:47:32.279
My lower back and revel it was it's been stretched.

2746
09:47:33.440 --> 09:47:36.480
Even though I'm just sitting in a chair and there's

2747
09:47:36.559 --> 09:47:43.040
a stretching as far as my way I'm doing. It's

2748
09:47:43.040 --> 09:47:45.959
almost as if the muscles are just relaxed so much

2749
09:47:47.160 --> 09:47:52.720
that there is a natural stretch as a tension has

2750
09:47:53.559 --> 09:48:15.839
aduced a lot about a kept down for ten thouns

2751
09:48:15.959 --> 09:48:54.720
one two wound of taps night slept six five four

2752
09:48:58.160 --> 09:49:25.360
three M what really, I'm just gonna countdown and five

2753
09:49:25.559 --> 09:49:28.040
down to world and there's a countdown.

2754
09:49:29.440 --> 09:49:34.440
Can just focus on the numbers, just the numbers.

2755
09:49:35.760 --> 09:49:46.639
Counting down. Notice how you feel in this finement as

2756
09:49:46.720 --> 09:49:51.440
you hear the numbers counting down, knowing that those numbers

2757
09:49:54.040 --> 09:50:04.639
counting down represents m H feeling. It's just the body,

2758
09:50:04.680 --> 09:50:08.800
you can will say, releasing the mind.

2759
09:50:11.599 --> 09:50:13.360
I'm just not to sing now.

2760
09:50:14.080 --> 09:50:19.959
There's nothing to do, there's nothing to say, it's nothing

2761
09:50:20.160 --> 09:50:46.160
to think about, starting y and the fire four three

2762
09:50:56.760 --> 09:51:03.000
two What.

2763
09:51:12.720 --> 09:51:13.639
Did you notice?

2764
09:51:18.000 --> 09:51:29.839
Drat your letting go with the tension body. It may

2765
09:51:29.919 --> 09:51:36.279
also begin to notice and be aware how your mind

2766
09:51:37.400 --> 09:51:45.279
is starting to slow down. This is just a natural

2767
09:51:46.160 --> 09:51:54.239
thing that it's not really a special procedure. It's just

2768
09:51:54.440 --> 09:52:00.639
natural because it's your body renaxes, your mind also starts

2769
09:52:00.720 --> 09:52:05.440
to relax. And the more the mid relaxes, the more

2770
09:52:05.480 --> 09:52:16.720
the good of relaxes. Just Lontas circle of relaxation. And

2771
09:52:17.040 --> 09:52:26.360
is that the hardness that comes from relative quietness beause

2772
09:52:26.360 --> 09:52:32.919
if this background sounds your side of my mind, it's

2773
09:52:33.080 --> 09:52:39.919
still against be my God. And you haven't got the television,

2774
09:52:40.680 --> 09:52:44.919
there's no music in the background, and that you're listening to.

2775
09:52:45.120 --> 09:52:46.080
You called the writ music.

2776
09:52:51.599 --> 09:52:53.680
You're very likely not going to be sitting in the

2777
09:52:53.839 --> 09:52:56.360
room with other people, which.

2778
09:52:56.400 --> 09:52:58.639
White people generally.

2779
09:52:58.720 --> 09:53:01.080
It's idea that you can do.

2780
09:53:01.239 --> 09:53:12.919
With somewhere something man distraction can when you stop thinking

2781
09:53:12.959 --> 09:53:23.919
about stuff, relaxation automatically.

2782
09:53:24.199 --> 09:53:28.199
Rice. This is coming.

2783
09:53:29.800 --> 09:53:38.680
Stop the work and without trying to do the art

2784
09:53:38.760 --> 09:53:41.639
in something and that's.

2785
09:53:45.599 --> 09:53:51.519
Something matic. This is just a person.

2786
09:53:53.559 --> 09:53:54.040
Something that.

2787
09:53:55.519 --> 09:54:05.720
M m. It's les it in a sensor of that

2788
09:54:06.040 --> 09:54:19.720
sunset was beautiful. Something something that.

2789
09:54:28.000 --> 09:54:38.040
Says it's ruth something mm hm.

2790
09:54:42.879 --> 09:54:52.919
M M.

2791
09:55:04.559 --> 09:55:04.599
A