April 28, 2025

(no music) (10 hours) Pain Dissociation | Let me bore your pain away #30 | Jason Newland | 28th April 2025

(no music) (10 hours) Pain Dissociation | Let me bore your pain away #30 | Jason Newland | 28th April 2025
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Hello, and welcome to Let Me Boil Your Pain Away.

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My name's Jason Newland.

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My websitejasone dot com.

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It's a really groovy place to go to. All my

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recordings are on there and you really should visit. It's

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a lovely place to holiday. Oh if please only listen

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when you can safety close your eyes. What else? If

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you've got any questions for Q and a Friday, there's

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a form that you can fill in on my website.

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And I do have a Facebook group called Jason Newlands

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Boring Group which you can join. There's a link to

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that on my website as well. And lastly, my YouTube

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channel is at Jason.

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Land. I forgot what it was for a second.

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So yeah, all my latest recordings I also upload to

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YouTube and all the podcast episodes so you can listen

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to them there as well.

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That is everything I think.

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Uh yeah, sofing so today today to day, I hope

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everyone's well. As I said, this is the let Me

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Boil Your Pain Away. These recordings, it's just me talking.

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I usually focus on a specific, specific kind of thing

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and I go from there. Just it depends, all depends,

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so what I do. I do quite a bit of

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research for these recordings. When I say quite a bitter,

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I do a little bit try and look through some

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of the research papers and the books and stuff that

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have been written over the years, and also, you know,

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try and include some up to dates information as well

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as me just chatting and discussing some kind of techniques

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that you could use if you wanted to, or you

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can just sow now. So I also need to just

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add this is not replacement for therapy or medical advice.

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Only listen to this recording when you know the cause

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of the chronic pain and you have permission from your doctor.

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Oki doki.

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Basically just me chatting, just me chatting, and if it helps, great,

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you know.

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And I think it's a little bit like they.

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Let Me Boy to sleep. Whi's very similar to let

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Me Boy to Sleep in a sense of me just

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waffling on a little bit more focused on this one,

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on this one, a little bit more focused because I

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do try and keep bringing it back to the subject. However,

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I think that over time, as with the let Me

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Boy to sleeps, you get used to my voice and

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you kind of get used to feeling a certain way,

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feeling relaxed, feeling calm, feeling comfortable, your mind slows down,

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your body relaxes, there's a sense of peacefulness that can

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come over you. And you may also find that your

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mind drifts, So you know, it's these are kind of

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things that would be natural. It's probably no different from

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really in the same way kind of if you listen

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to a favorite piece of music, it brings back maybe

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the feelings that you have about that particular bit of music.

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So I'll give you an example of my own. Are

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totally clips of the Heart? Or down under? Do you

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come from a landown under that one? Or Africa? Okay,

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that wasn't a very good example of that one, but

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Toto could have been or whatever would a man a

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man Africa that one? So those songs give me a

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sense of I get a sense of well being when

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I hear those songs because they remind me of you know,

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that period when I've I really first got into music

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the early eighties. That's when I liked music before that,

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but I kind of really got into music like late seventies,

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early eighties. With the late seventies, I was kind of,

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I suppose following my brother's leads in a way, you know,

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I was kind of into what they were into trying

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to copy them maybe, But in the eighties I went

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in my own direction because I liked stuff that they

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didn't necessarily like because different age groups.

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So I was the.

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Only one in my family that loved Shaking Stevens. Absolutely

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loved he was the king. But no one else in

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the family loved him. They all knew that I loved him,

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and they accepted that, but no one else. I'm not

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saying they didn't like him, but no one was the

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kind of fan that I was.

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In fact, in fact.

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I should have gone to see him in concert. That's

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what a big fan I was. But I never never

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even thought about it. I don't know if I'd want

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to have gone to a big place with lots of people,

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lots of people. So what I did this is I

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did this, I think a couple of days ago. I

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went on to chat GPTO, which is my little assistant,

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my little study assistant. I just asked, please list all

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books that discuss chronic pain relief in detail. So I

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went through a few books and I said, can you

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put now listen them all together? So they did so

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the core books. So what I did, then, let's dive

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into book one, which is Hypnosis for Chronic Pain Management

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Therapist Guide by Mark P. Jensen, published twenty eleven Oxford

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University Press. So, Mark P. Jensen, Hypnosis for Chronic Pain

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Management Therapist Guide. I think I've got that book on

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my bookshelf as well, anyway, because I've got pretty much

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all books. I haven't got all chronic pain books, but

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I think I've got all the hypnosis books for chronic

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pain that have got like hypnosis and chronic pain in

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the title. I've got most of those, I think, if

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not all of them. So apparently he says here this

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is the most probably the most important textbook specifically dedicated

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to using hypnosis for chronic pain. Now, the good thing

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about I'm not like pumping myself up. That's weird, but

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you know, I can see something and now I kind

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of know what it means, and I can explain it

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without having it explained to me from the book. So

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the science and principles overview chronic pain psychological psychological aspects

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or physiological hypnosis basics. So what I was interested is

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summer things that they're talking about. So the key stuff

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that they're focusing on for me is techniques pain dissociation,

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altered sensory experience time distortion. So I've talked about time

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distortion as well, which would be in the past. It's

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kind of shrinking painful episodes into smaller timeframes. And this

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is ideal if you're not driving or you're not doing

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something that needs your attention, because ultimately you would.

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Not go to sleep, but.

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It kind of wouldn't really necessarily be aware of the

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time when the discomfort was there, and then you'd kind

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of become more alert at the end of it when

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it's kind of gone. In a sense time distortion. I mean,

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in the same as you know, when we go to sleep,

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we wake up. There's no really any way of knowing

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how many hours were being in bed. You can guess

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by how light it is outside, or if you've got

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a clock next to you, by somebody guesses it, if

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you've got a clock.

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Next to your bed, but you can't.

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You know. Sometimes I don't know about you, but I'll

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wake up for a bladder empty in session and it

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might feel like I've only been in bed for a

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little while, and maybe I might have been in bed

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for three or four hours. Other times I might think, oh,

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it's got to be at least five in the morning

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and it's only I've only been in bed for an hour,

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so it's you know, it just changes. It's hard to

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really I guess that is time distortion in a way,

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so pain blocking imagery. So I did something like this

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the other day as well, using things like shields, filters, clouds, lights,

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et cetera. I was tall about having a cast, like

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having a cast which protects that part of body, and

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I was talking about here's something I used to do,

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not for chronic pain necessarily, but definitely for my own

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safety as far as I suppose.

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Germs.

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I know it's going to sound a bit weird, but

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in the past, when I've been sitting on a bus,

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I do a few different things when I'm sitting on

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the bus. Nothing illegal, I'm talking about in my mind,

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and I would imagine that I was surrounded by a bubble,

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like a protective bubble, so that if there's anyone around

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that was coffeeing or sneezing or breathing, most of them

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were breathing, but just to keep their germs away from me.

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And this is long before any kind of international incident

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that led to people wearing masks. I mean, this is

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like ten fifteen years ago, and it just eased my attension,

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caused me to feel more relaxed by imagining that that

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barrier was there and it wasn't just a barrier from

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germs and stuff. In my mind, it was also a

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barrier from negativity. But then I realized I kind of

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added to it, and I started sending healing energy to

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other people, imagined it raining down on them like sprinklers,

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like a smoke alarm sprinkler thing, because I realized I

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was focusing too much on me and realizing that actually

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by sending out healing to them would be more beneficial

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to me than trying to keep them out. And sometimes

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I actually imagined that I all had bubbles around them,

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each being protected but at the same time filling up

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with healing energy. Now I realize it sounds a bit wacky, maybe,

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and it's just it's imagination, that's all, but I found

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it helped I did. So you've got empowerment where you

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think about things that help you to feel more in control.

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I guess being reminded that you have a lot more

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control over how you feel that maybe you realized before.

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And if you listen to this and you're an adult,

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you'll know this anyway, there's more control and now over

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maybe how you react, how you feel then you maybe

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did when you was little, when you was a young kid.

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Then there's muscles, uh whatever, Look, what's the other thing

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that's weird? I've just clicked on the wrong page. What

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other things that we got here? I was all right

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until a second ago. Now it's just all gone, it's

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all disappeared.

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In her.

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Really, it's very okay. So post hypnotic cues teaching a

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brain to automatically dial down pain. So I've done recordings

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on that.

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It's it's something.

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A lot of that is to do with expectation, and

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expectation can be very powerfully affected by previous memories and

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previous physical feelings. So by listening to this recording, let's say,

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for example, you feel more relaxed. That's the very least

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really that I would hope that you'd benefit from, is

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you'd feel more relaxed, feel calmer, Your mind would be

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a bit slower, and maybe your body feel more peaceful,

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and you may have a sense of well being, maybe

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more of a sense of positivity even which is quite nice.

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But then the next time you listen to my recording,

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whether it's a new one, whether it's the old one,

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whether it's one from ten years ago or one from

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you know, a new one that I do, or even

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a different kind of podcast. You'll almost be expecting to

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feel relaxed. And when you hear my voice, there's that

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maybe that expectation, and when you do hear my voice,

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you'll feel calmer and your mind will slow down, maybe

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you'll drift. Maybe your mind will drift and absorb the

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just absorb anything that is useful for you that I say,

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because I'm going to be saying a lot of things,

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and some of us is going to be a bit pointless,

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but some of it might really be useful and that

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can just be absorbed into your mind and potentially shape

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the way that you feel about your body and your

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physical sensations in a more positive way moving into the

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future as well as now. So other things strengths of

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some of these things. So you've got highly evidence based

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and so these techniques are evidence based and not just

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made up random stuff. I do make up a lot

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of random stuff as well, But I like that.

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I like that idea.

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Of trying things out because it's never ending. You're we're

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never going to run out of ideas. And that's why

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I've spent nineteen years doing this stuff, is because I

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never run out of ideas. There's always something new that

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I can try. Doesn't mean it's going to be perfect,

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but it might be really good. It might be useful,

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and i'd that's the bottle. That's the name of the day. Useful.

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Does it help A relaxation equals chronic pain relief? You

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know that's just again that's based in science, not an opinion.

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So when you relax, your focus changes in the same

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way as when you listen to me. Your focus changes,

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and it would do regardless of where you were, what

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you were doing, how you were feeling before, who you're with.

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You know, even if you was at a birthday part

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you decided to go and sit in the guarden and

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listen to this, You're going to feel very different to

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how you felt when you was at the party. You're

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not going to notice necessarily the other people as much

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as you used to when you were there, even though

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it might be the same volume level of the people

241
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of the party of music maybe, but as you listen

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to my voice, you would go more inward, more focused

243
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on how you feel calmer and more relaxed and peaceful.

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Everything I do, I try and make practical and user friendly,

245
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and the exercises, whether they're my exercises or ones that

246
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are just copied. Don't really take credit for anything that

247
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I say, because I don't know how much of it

248
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is unique and how much of it is just stuff

249
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that I've remembered from books I've read or lectures I've

250
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listened to, or whatever. But hopefully it's useful. If it

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does come from somewhere that I know, I do try

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and give the source, and like today, I'm given a

253
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source from this book. But even if I go through

254
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a technique, because I don't go through any of these techniques,

255
00:20:34.839 --> 00:20:37.559
probably without even looking at the book, just with an

256
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outline of it, but I will probably do it differently.

257
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I'll add my own little spin, which means I might

258
00:20:50.240 --> 00:20:56.039
not be doing it properly, but hey, customizable. I think

259
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the point is you can use these in a way

260
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each that suits you because you don't have to do anything.

261
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You don't have to listen to this. It's not compulsory,

262
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so the fact do you remember the actually you're choosing

263
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to spend your time, and time is very valuable. You're

264
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choosing to spend your time listening to my squeaky voice.

265
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It can give you a little bit of comfort, a

266
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little bit of relief. You know that this is your

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choice to listen, and you're choosing to listen because you're

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expecting to feel more comfort, more peace, and that's useful.

269
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So and it's that the potential weaknesses of listening to this.

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I'm not taking on a role as a therapist, and

271
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it's not the same as a one on one session.

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If he was in a room with someone going through

273
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this stuff, it'd be different. I mean, this might be better

274
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than that. I don't know. It depends on what it

275
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shouldn't be. It should be better if you're in a

276
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room with a therapist. But this you're probably not going

277
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to get. It's not going to be the same. You

278
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won't be sitting in a room with a therapist just

279
00:22:35.279 --> 00:22:38.720
rambling on like this because that's this isn't professional. This

280
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is not a professional way to do it. This is

281
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relatively unfocused in a sense of I'm not asking you

282
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to do anything. I'm not trying to control your thoughts

283
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or manipulate you, even in a positive way. I mean

284
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not trying to get.

285
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You to focus on this.

286
00:23:02.799 --> 00:23:07.400
Now do this now, one, two, three, four. And even

287
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if I do read out you know an exercise, you

288
00:23:14.240 --> 00:23:16.000
can do it or not do it. I might go

289
00:23:16.079 --> 00:23:17.480
through it and I'm going to do this and I'll

290
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do it. Do it or not, it's up to you.

291
00:23:21.599 --> 00:23:32.759
But it's just me going through some things. So the

292
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pain disassociation technique, that's the one I'm going to focus

293
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on today. From that book. Now it's not from that,

294
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but I mean it is from that book, but it's not.

295
00:23:45.200 --> 00:23:48.839
It's not an original idea. Is something that's been around

296
00:23:50.079 --> 00:24:00.319
for probably centuries, but it's it's a very powerful and

297
00:24:00.920 --> 00:24:06.880
dissociation can be it can be really easy for some

298
00:24:07.039 --> 00:24:13.200
reason for children, really really young people have a tendency

299
00:24:13.240 --> 00:24:19.680
to dissociate a lot easier, and imagination to imagine things

300
00:24:19.759 --> 00:24:22.240
that you know, it can be a little bit easier

301
00:24:22.240 --> 00:24:28.000
for really really young kids. So hypnosis, for example, I'm

302
00:24:28.000 --> 00:24:30.000
not I'm not going to I'm not doing hypnosis here,

303
00:24:30.440 --> 00:24:35.559
but hypnosis really could be useful. So if you're if

304
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you've got a child that needs that could do with

305
00:24:39.839 --> 00:24:46.559
use help with hypnosis and stuff, then seek out a

306
00:24:46.559 --> 00:24:51.480
professional hypnotist or hypnotherapist and maybe or if you've got

307
00:24:51.480 --> 00:24:56.440
a clinical psychologist that does hypnosis, and I'm pretty certain

308
00:24:56.640 --> 00:24:58.519
there's a young child, you can sit in a room

309
00:24:58.519 --> 00:25:05.599
with them as well, and it could be something really useful.

310
00:25:06.559 --> 00:25:10.559
I mean, this isn't aimed at I mean it's it's

311
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aimed at anyone that wants to listen to it. It's

312
00:25:13.720 --> 00:25:15.799
not aimed at children, it's not aimed at adults. It's

313
00:25:15.839 --> 00:25:21.200
just aimed at whoever wants to listen. Generally at adults,

314
00:25:21.240 --> 00:25:24.480
to be fair, but whoever. I don't know if little

315
00:25:24.559 --> 00:25:28.400
kids would want to be listening to this. I can't

316
00:25:28.440 --> 00:25:30.400
imagine anyone would want to be listening to this really

317
00:25:30.440 --> 00:25:37.519
in a way. But oh the positivity, so pained association.

318
00:25:41.200 --> 00:25:47.359
It makes sense, really, doesn't it. So you're focusing there's

319
00:25:47.400 --> 00:25:49.880
different ways of doing it. You can focus on something else,

320
00:25:51.319 --> 00:25:56.759
you know, when you're watching a movie, you're listening to

321
00:25:56.799 --> 00:26:02.559
a song, you're having a conversation with somebody, maybe you're

322
00:26:02.720 --> 00:26:06.559
traveling in a car, and.

323
00:26:07.400 --> 00:26:08.400
It's not so much.

324
00:26:08.559 --> 00:26:17.079
Dissociation from what you're doing, it's you're focusing on something else.

325
00:26:17.759 --> 00:26:19.799
So instead of focusing on that part of your body

326
00:26:20.200 --> 00:26:24.240
that you may have been focusing on before, You're now

327
00:26:24.279 --> 00:26:31.640
focusing on an outside external stimuli or stimulus. So right

328
00:26:31.680 --> 00:26:36.519
now it's my voice and you might be thinking his

329
00:26:36.720 --> 00:26:41.559
voice is so squeaky. Why is it so squeaky? He's

330
00:26:41.720 --> 00:26:47.960
like like a little squeaky dog's toy. What's going on?

331
00:26:49.160 --> 00:26:53.039
He can't be human? And yeah, I am kind of

332
00:26:54.160 --> 00:26:57.920
I'm kind of an alien, but you know, I don't know.

333
00:26:58.240 --> 00:26:58.720
I'm waiting.

334
00:26:58.680 --> 00:27:00.640
I'm waiting for the more of a ship to come

335
00:27:00.759 --> 00:27:01.440
back and get me.

336
00:27:02.480 --> 00:27:03.119
Hasn't yet.

337
00:27:05.119 --> 00:27:10.680
So you've got different ways. I mean, you can move

338
00:27:11.599 --> 00:27:17.839
that physical feeling mentally and imaginatively so it no longer

339
00:27:17.920 --> 00:27:22.880
dominates your consciousness. And that's one of those things is

340
00:27:22.920 --> 00:27:27.039
we get more of what we think about. Whatever you

341
00:27:27.119 --> 00:27:29.759
focus on is what you're going to get more of.

342
00:27:32.119 --> 00:27:35.200
And it's it's just standard. We all kind of know that, really,

343
00:27:35.279 --> 00:27:35.599
don't we.

344
00:27:36.680 --> 00:27:38.160
You know, if you're gonna if you.

345
00:27:40.480 --> 00:27:44.799
If you focus on your right knee or if you,

346
00:27:45.240 --> 00:27:48.440
let's say you, it could be anything kind of like

347
00:27:51.799 --> 00:27:57.640
sometimes Vinnie does a big old fart because I'm focusing

348
00:27:57.680 --> 00:28:01.599
on it. It's all I can smell. That might not

349
00:28:01.640 --> 00:28:06.960
be a good example, but there's this car I'm locally

350
00:28:07.000 --> 00:28:09.720
where I live, and they parked on the pavement. It's

351
00:28:09.759 --> 00:28:12.079
a big car and you can't literally have to walk

352
00:28:12.079 --> 00:28:14.200
in the road to get around it.

353
00:28:14.200 --> 00:28:16.200
It's bugged me a little bit, it has. It's bugged me.

354
00:28:16.359 --> 00:28:18.839
It's bugged me. And there's a couple of people in

355
00:28:18.880 --> 00:28:26.559
wheelchairs that can't get past. And I probably wouldn't even

356
00:28:27.119 --> 00:28:31.519
notice it. I might be like, oh, but I got

357
00:28:31.559 --> 00:28:34.720
talking to this man in a wheelchair and he said

358
00:28:34.759 --> 00:28:36.720
he had problems with someone that was parked on the

359
00:28:36.759 --> 00:28:39.920
pavement and he couldn't get passed. And I don't think

360
00:28:39.920 --> 00:28:41.480
it was even his car, but it kind of a

361
00:28:41.559 --> 00:28:46.759
connected the two together, and whenever I go past it,

362
00:28:47.880 --> 00:28:50.319
I've been having this negative feeling.

363
00:28:54.480 --> 00:28:55.759
But today I thought, you know.

364
00:28:55.759 --> 00:29:02.799
What, what's the point in that? There's nothing I can

365
00:29:02.839 --> 00:29:08.039
do about it. There is nothing because the law doesn't

366
00:29:08.039 --> 00:29:11.160
prevent them from doing it. It's against the law to

367
00:29:11.200 --> 00:29:15.440
park on the pavement, but there's no fine, there's no

368
00:29:15.519 --> 00:29:18.880
there's no there's nothing for it. It's like profer against

369
00:29:18.920 --> 00:29:21.599
the law in London and you will get towed away

370
00:29:21.799 --> 00:29:26.039
or whatever. But outside of London generally, it's just one

371
00:29:26.079 --> 00:29:28.920
of those laws that the police don't do anything about

372
00:29:30.000 --> 00:29:33.119
you're not allowed to, but do what you want. Is

373
00:29:33.119 --> 00:29:39.720
that's kind of the attitude. So I just let it go.

374
00:29:39.799 --> 00:29:42.839
I don't focus on it anymore. I'll focus on something else.

375
00:29:45.200 --> 00:29:49.599
I'm focused on it now, though, aren't they. But but

376
00:29:49.759 --> 00:29:54.000
sometimes focusing on that. When I'm focusing on that car,

377
00:29:54.160 --> 00:29:57.359
I'm not thinking about my lower back where my arthritis is.

378
00:29:58.559 --> 00:30:00.440
It's weird, but I don't want to re placed that

379
00:30:00.599 --> 00:30:04.440
with something that's also negative, or that might have a

380
00:30:04.480 --> 00:30:10.319
negative kind of feeling or an unpleasurable feeling. Rather, there's

381
00:30:10.359 --> 00:30:13.960
nothing negative about my back. It's just that is It's

382
00:30:14.079 --> 00:30:17.960
just a physical thing. It's not negative or positive. It's

383
00:30:18.079 --> 00:30:23.480
just it is what it is. Something to deal with,

384
00:30:23.640 --> 00:30:31.680
isn't it. And there's so many ways of dissociation the

385
00:30:31.839 --> 00:30:35.400
move in the pain. That's something I find interesting because

386
00:30:36.839 --> 00:30:41.160
I learned some of this years ago. I'm talking b

387
00:30:42.440 --> 00:30:46.839
when I first got into hypnosis and NLP two thousand

388
00:30:46.960 --> 00:30:51.279
and no. Nineteen ninety eight, sorry, nineteen ninety eight. I

389
00:30:51.319 --> 00:30:54.920
think it's around ninety nine that I learned this technique,

390
00:30:54.960 --> 00:31:01.440
and it was it was about moving the physical discomfort

391
00:31:01.839 --> 00:31:05.079
or that physical feeling. It's called it feeling because it

392
00:31:05.119 --> 00:31:08.960
may have changed anyway, the physical feeling from the part

393
00:31:09.000 --> 00:31:11.880
of the body is currently at to a different part

394
00:31:11.880 --> 00:31:15.200
of the body. And this is based on I'm pretty

395
00:31:15.200 --> 00:31:17.519
sure it's Milton nature Erickson, but it might have been

396
00:31:17.599 --> 00:31:24.440
another hypnotist. And they said to their client or their patient, right,

397
00:31:24.480 --> 00:31:29.680
so it's difficult, you know, it's the patient was saying,

398
00:31:29.680 --> 00:31:33.880
it's unbearable and I can't handle it. Where would you

399
00:31:33.960 --> 00:31:39.519
be able to handle it? And the patient said, what

400
00:31:39.599 --> 00:31:41.480
do you mean, weird? Would I be able to so? Well?

401
00:31:41.559 --> 00:31:44.839
You said, it's like it's in a lower back, which

402
00:31:46.319 --> 00:31:49.680
is causing problems like you know, walking around or whatever.

403
00:31:50.759 --> 00:31:55.000
Where would it not be a problem.

404
00:31:55.319 --> 00:31:56.160
In fact, I don't think.

405
00:31:56.279 --> 00:31:59.279
I think this patient might have said, I wish it

406
00:31:59.319 --> 00:32:01.400
was in my I wish it was in my finger.

407
00:32:04.160 --> 00:32:06.240
So he said, you prefer it to be in your finger?

408
00:32:07.119 --> 00:32:10.400
She said, yeah, I don't because it wouldn't bother me.

409
00:32:10.440 --> 00:32:13.119
Then it's like it's in my finger. So what, it's

410
00:32:13.119 --> 00:32:15.359
not going to affect my my ability, it's not going

411
00:32:15.400 --> 00:32:18.000
to affect my day. It's just going to be irritating.

412
00:32:18.440 --> 00:32:22.720
I can handle irritation, and I'll be distracted anyway from

413
00:32:22.799 --> 00:32:27.640
that by other things irritating, don't don't bother me. But

414
00:32:28.680 --> 00:32:32.200
what I've got at the moment does. So what you

415
00:32:32.240 --> 00:32:36.400
did is you got her to move that physical feeling

416
00:32:37.240 --> 00:32:42.880
from let's say a lower back, just move it into

417
00:32:42.880 --> 00:32:46.880
a finger. There's different ways. You can just imagine it

418
00:32:47.240 --> 00:32:53.759
moving out of your body and just moving into your finger,

419
00:32:56.200 --> 00:32:59.519
and you can rehearse this feeling. You can imagine different

420
00:32:59.559 --> 00:33:02.000
feeling is where you can just take a little bit

421
00:33:02.039 --> 00:33:06.720
at a time. And the weird thing about it is,

422
00:33:07.119 --> 00:33:10.920
so they say, if I focus on my right finger,

423
00:33:13.079 --> 00:33:15.839
the end of my right big finger, is it a

424
00:33:15.880 --> 00:33:18.680
big I don't want it's so big thing because the

425
00:33:18.680 --> 00:33:21.039
big thing is the middle one, isn't it first finger

426
00:33:21.079 --> 00:33:24.160
and the one next sort of fun So if I

427
00:33:24.200 --> 00:33:28.799
focus on the end of that, it's weird because as

428
00:33:28.799 --> 00:33:31.200
I focus on it, it's a little bit pulsating, just

429
00:33:31.240 --> 00:33:38.039
a little bit. So if I move the feeling that

430
00:33:38.079 --> 00:33:39.880
I'd got to move the feeling. If I focus on

431
00:33:39.920 --> 00:33:44.119
my lower back, and you know, maybe you focused on

432
00:33:44.160 --> 00:33:47.160
the part of your body that you wanted to If

433
00:33:47.200 --> 00:33:48.519
you want to do you know, it's up to you.

434
00:33:48.960 --> 00:33:50.920
But so if I focus on my back, on my

435
00:33:50.960 --> 00:33:54.400
lower back, then I focus on.

436
00:33:54.240 --> 00:34:03.279
My right finger, just knows how my right finger.

437
00:34:03.079 --> 00:34:13.039
Feels, and I'll focus back on the body part straight away.

438
00:34:13.079 --> 00:34:18.239
It's changed. It's really weird. It's weird. It's all.

439
00:34:18.400 --> 00:34:18.840
I don't know.

440
00:34:19.400 --> 00:34:24.920
Don't ask me why, but it's changed. It's still there's

441
00:34:24.920 --> 00:34:29.039
still something there, but it's changed. And I focus on

442
00:34:29.079 --> 00:34:35.000
my right finger again, and it's there's a different feeling

443
00:34:35.000 --> 00:34:40.840
in my right finger, but it's not it's not unpleasant.

444
00:34:41.079 --> 00:34:51.840
It's just a feeling that wasn't there before, like I

445
00:34:51.840 --> 00:34:58.480
don't know, like maybe a heaviness or tightness. Maybe it

446
00:34:58.639 --> 00:35:02.119
just just feels a a little bit different. So I

447
00:35:02.280 --> 00:35:06.039
moved back to my to the body parts. So if

448
00:35:06.039 --> 00:35:12.360
you've moved back to your body part, focus on there

449
00:35:15.639 --> 00:35:17.519
for some reason. There's not a lot to focus on.

450
00:35:20.280 --> 00:35:22.719
And I'd be understandable if it was McGrain, But this

451
00:35:22.840 --> 00:35:28.880
is me a lower back, like it hasn't shrunk. There's

452
00:35:28.960 --> 00:35:30.920
not a lot there though. It's not not a lot

453
00:35:30.960 --> 00:35:34.280
going on. So I'll go back to my finger again,

454
00:35:36.599 --> 00:35:45.360
focus on that. It doesn't feel pleasurable. I'll be honest.

455
00:35:45.639 --> 00:35:51.079
My finger doesn't. It doesn't feel it doesn't really feel horrible, eive,

456
00:35:51.119 --> 00:35:56.000
it just feels a bit different, a little bit different.

457
00:35:56.039 --> 00:36:03.039
It's I guess it's a unique perspective. It's going to

458
00:36:03.119 --> 00:36:11.159
have a different physical sensation to my lower back anyway.

459
00:36:11.840 --> 00:36:12.679
It's almost like.

460
00:36:12.679 --> 00:36:18.079
The nervous system is confused by the focusing on one

461
00:36:18.199 --> 00:36:22.639
to the other and the idea, even though I'm not

462
00:36:22.800 --> 00:36:27.719
actually trying to move it really, but the idea of

463
00:36:27.920 --> 00:36:42.599
moving it from your body to your finger. And it's

464
00:36:42.599 --> 00:36:46.320
a feeling it's almost not numbness, but a little bit

465
00:36:46.320 --> 00:36:55.199
of little bits of fizziness I suppose, kind of like

466
00:36:55.400 --> 00:36:59.280
pins and needles a little bit. And I noticed, like, obviously,

467
00:36:59.280 --> 00:37:01.360
nothing to way about it, because I'm the one that's

468
00:37:01.480 --> 00:37:06.760
caused it, an't I. So I go back to my

469
00:37:06.880 --> 00:37:12.920
back again. So you go back to your body. By

470
00:37:12.920 --> 00:37:14.880
the way, you might hear some shouting in the garden,

471
00:37:14.960 --> 00:37:19.039
but it's because it's a beautiful day and the sun

472
00:37:19.159 --> 00:37:27.559
gets the shouters out. The shouters. This is weird. I

473
00:37:27.679 --> 00:37:31.079
focused on the back. It's almost like it's hiding from me,

474
00:37:36.800 --> 00:37:40.159
and as I here is a weird thing. Every time

475
00:37:40.199 --> 00:37:43.280
I go back, you go back to your body, and

476
00:37:43.320 --> 00:37:46.320
it kind of seems to bounce off onto your finger

477
00:37:47.159 --> 00:37:52.320
like that focus goes straight to the finger. It's like

478
00:37:52.440 --> 00:37:56.480
it's becoming harder to focus on my body because it

479
00:37:56.559 --> 00:38:07.800
keeps bouncing back to the fingers the focus. Ah, I'm

480
00:38:07.880 --> 00:38:11.800
just moving my finger around a little bit. It just

481
00:38:12.039 --> 00:38:14.159
it does feel different the end of it.

482
00:38:14.800 --> 00:38:17.800
But it's yeah, it's weird.

483
00:38:21.280 --> 00:38:31.280
That's strange. Yeah, So that's sort of something you could do,

484
00:38:32.039 --> 00:38:38.880
moving it, detaching, shifting, or even distancing the physical feeling

485
00:38:39.840 --> 00:38:46.639
from you. So you could just imagine stepping out of

486
00:38:46.639 --> 00:38:52.320
your body, just leaving your body behind and just stepping out,

487
00:38:54.039 --> 00:38:56.239
but the version of you that you step out, it's

488
00:38:56.239 --> 00:38:59.480
still your body, but you've left that one part of

489
00:38:59.480 --> 00:39:05.880
your body be behind and you just move away. I guess,

490
00:39:05.920 --> 00:39:11.559
almost like waking, kind of like astra walking the way

491
00:39:11.679 --> 00:39:14.000
kind of like you an out of body experience, but

492
00:39:14.079 --> 00:39:20.719
not really. You're just moved away from that physical feeling

493
00:39:20.840 --> 00:39:24.280
that you had before and you just move away from it,

494
00:39:27.840 --> 00:39:36.360
have some distance from it. And this can work for

495
00:39:36.440 --> 00:39:38.960
lots of different things as well, can't it. I don't

496
00:39:38.960 --> 00:39:43.480
know about you, but there's been times when sometimes just

497
00:39:43.679 --> 00:39:50.239
having some distance, some physical distance from a situation, whether

498
00:39:50.320 --> 00:39:54.159
it's a person, whether it's a relationship, whether it's a job,

499
00:39:54.719 --> 00:39:59.719
whether it's where I live, just sometimes a little bit

500
00:39:59.719 --> 00:40:03.280
of even if it's just a couple of miles just

501
00:40:03.320 --> 00:40:09.280
to walk round field, a little bit of distance can

502
00:40:09.440 --> 00:40:22.079
really be useful. Now neuroscience, because this is all based

503
00:40:22.119 --> 00:40:25.519
in I think with neuroscience. The weird thing about it

504
00:40:25.559 --> 00:40:31.239
is what's already been used for decades and maybe centuries

505
00:40:31.599 --> 00:40:39.880
has now been proven to work scientifically. It's always worked

506
00:40:40.199 --> 00:40:45.599
for those that it works for, But now neuroscience now

507
00:40:45.599 --> 00:40:47.639
it's kind of come along the last twenty years or

508
00:40:47.639 --> 00:40:58.039
whatever and can almost explain why this stuff works in

509
00:40:58.079 --> 00:41:04.880
a scientific way when before and I kind of still

510
00:41:04.920 --> 00:41:09.079
have the attitude, really, it works, it works, it works brilliant,

511
00:41:10.159 --> 00:41:13.000
But I do realize and I am more interested in

512
00:41:13.320 --> 00:41:18.440
why and how than I used to be, so I

513
00:41:18.559 --> 00:41:26.840
try to include factual information in these recordings around things

514
00:41:26.880 --> 00:41:34.760
like neuroscience and scientific studies. So neuroscience has shown that

515
00:41:34.960 --> 00:41:44.159
at tension amplifies let's say, focus or attention amplifies whatever

516
00:41:44.519 --> 00:41:57.920
physical experience you're focusing on, which means you get to

517
00:41:58.039 --> 00:42:04.559
choose what you focus on, and there's never only one

518
00:42:04.840 --> 00:42:15.800
physical feeling occurring. There's always more than one physical feeling

519
00:42:16.280 --> 00:42:17.760
happening at any one time.

520
00:42:19.000 --> 00:42:20.079
You've got a whole body.

521
00:42:21.320 --> 00:42:25.559
So with me, for example, my lower back, I've got

522
00:42:25.599 --> 00:42:28.920
my arms, got my hands, got my legs, got my back,

523
00:42:29.679 --> 00:42:33.480
the upper back rather, I've got my chest, my stomach,

524
00:42:33.880 --> 00:42:40.440
my shoulders, my face. Most of that stuff's fine so

525
00:42:40.559 --> 00:42:45.679
far as to focus on my jaw, for example. And

526
00:42:45.719 --> 00:42:47.599
it's a little bit harder to focus on my jaw

527
00:42:47.599 --> 00:42:51.800
when I'm talking, but it still does. It's still relaxes

528
00:42:52.360 --> 00:42:59.679
even when I'm talking. When I focus on it and

529
00:42:59.760 --> 00:43:05.159
the feeling, the attention amplifies the feeling. And because I

530
00:43:05.199 --> 00:43:14.440
guess I'm fairly relaxed anyway, especially when I make these recordings,

531
00:43:15.039 --> 00:43:17.679
because I don't think it would really work that well

532
00:43:17.679 --> 00:43:22.320
if I was all tense and stressed. I mean, it

533
00:43:22.320 --> 00:43:25.360
defeats the object, doesn't it. And I think that would

534
00:43:25.400 --> 00:43:33.840
come across. And I'm fairly fairly calm when I do

535
00:43:33.960 --> 00:43:43.159
these and when I talk, and personally it says like

536
00:43:43.320 --> 00:43:51.480
neuroscience shows that attention amplifies a physical experience. I would agree. However,

537
00:43:51.679 --> 00:43:59.719
I'm going to add, and however, because I'm not saying

538
00:43:59.800 --> 00:44:03.559
I'm more than neuroscientists, because obviously I don't, I know,

539
00:44:03.719 --> 00:44:05.639
but I might know some different things, but I don't know.

540
00:44:06.440 --> 00:44:11.159
I'm not an expert on anything. Apart from eating cookies.

541
00:44:11.920 --> 00:44:16.639
We're really good at eating cookies. I could win a

542
00:44:16.679 --> 00:44:20.639
gold medal at eating cookies, not.

543
00:44:20.719 --> 00:44:22.519
Quantity, but just.

544
00:44:24.039 --> 00:44:30.960
I'm just really good at eating them. So when it

545
00:44:31.000 --> 00:44:36.800
comes to meditation and something like a body scan, I've

546
00:44:36.840 --> 00:44:47.800
noticed over decades that just by focusing on the different

547
00:44:48.000 --> 00:44:57.519
parts of your body, they start to relax. So I

548
00:44:57.519 --> 00:45:04.360
think it's not just that the attention amplifies the physical sensation,

549
00:45:05.800 --> 00:45:09.960
but it's also dependent upon how or what you're thinking

550
00:45:10.719 --> 00:45:17.320
when you're focusing on that particular part of your body.

551
00:45:19.000 --> 00:45:25.320
So if it is if you're focusing on discomfort, for example,

552
00:45:26.480 --> 00:45:29.480
and that's what you're focusing on, and that's what you're

553
00:45:29.519 --> 00:45:32.960
thinking about, and that's you know, then it's going to

554
00:45:32.960 --> 00:45:35.280
get hot, it's going to get stronger, and it's going

555
00:45:35.320 --> 00:45:40.159
to amplify. But if you think about in the same

556
00:45:40.159 --> 00:45:41.800
way as if you think about a part of your

557
00:45:41.800 --> 00:45:46.119
body that feels relaxed and you're focusing on how relaxed

558
00:45:46.119 --> 00:45:52.239
it is, it's going to become more relaxed. But then

559
00:45:52.239 --> 00:45:54.639
if you think about you focus on a neutral part

560
00:45:54.639 --> 00:45:57.079
of your body. So maybe you're doing a body scan.

561
00:45:57.599 --> 00:46:01.239
I've done quite a few body scanned recordings where you're

562
00:46:01.280 --> 00:46:04.320
just listening and I'm going through the different parts of

563
00:46:04.360 --> 00:46:07.679
your body, starting at the top of your head, your

564
00:46:07.920 --> 00:46:13.840
four hair, your eyes, and I won't ask you to

565
00:46:13.920 --> 00:46:19.039
relax those parts of your body. And you might literally

566
00:46:19.039 --> 00:46:24.039
have just sat down or just laid down and only

567
00:46:24.079 --> 00:46:29.880
begun to listen to me at that point. So you're

568
00:46:29.920 --> 00:46:32.760
not bored yet, you might not be in a position

569
00:46:32.840 --> 00:46:38.360
of I might not have bored you into submission of feeling.

570
00:46:38.039 --> 00:46:39.559
Relaxed and calm.

571
00:46:41.840 --> 00:46:44.480
But by focusing on a neutral part of your body,

572
00:46:44.480 --> 00:46:51.320
a part that doesn't really it's not feeling particularly relaxed

573
00:46:51.480 --> 00:47:00.920
or particularly any other way, has a tendency of relaxing.

574
00:47:02.559 --> 00:47:05.760
But then when you're doing a body scan, you're focusing

575
00:47:06.239 --> 00:47:15.800
with the intent of comfort and peace, coming from a

576
00:47:15.840 --> 00:47:27.480
perspective of positivity, kindness, kindness towards yourself, feeling well towards yourself.

577
00:47:29.639 --> 00:47:33.639
So that has an effect. And the more, I don't

578
00:47:33.679 --> 00:47:38.119
think many people are going to listen to a recording,

579
00:47:38.800 --> 00:47:47.400
a mindfulness recording or a body scan recording without having

580
00:47:47.440 --> 00:47:53.480
a degree of expectation that they're going to relax, that

581
00:47:53.519 --> 00:47:56.039
you're going to relax all the different parts of your body.

582
00:47:57.159 --> 00:48:07.280
It's kind of implicit, I guess in the actual recording. Well,

583
00:48:10.400 --> 00:48:13.840
in the same way is if you focus on a

584
00:48:13.920 --> 00:48:24.320
part of your body and you're thinking differently about it.

585
00:48:25.719 --> 00:48:26.920
So if I focus on my.

586
00:48:26.880 --> 00:48:27.719
Lower back.

587
00:48:29.400 --> 00:48:31.760
And if I'm expecting it to feel worse, it's going

588
00:48:31.800 --> 00:48:37.639
to start feeling worse if I'm expecting it to loosen,

589
00:48:38.840 --> 00:48:41.199
and almost like all the fibers are just.

590
00:48:42.760 --> 00:48:43.440
I just had a.

591
00:48:43.360 --> 00:48:50.679
Little disturbisation there from a neighbor. But then he started barking,

592
00:48:52.000 --> 00:48:56.480
and what it was he's put sausages. His uncle from

593
00:48:56.480 --> 00:49:01.119
across the road or across the hallway got him some sausages.

594
00:49:04.000 --> 00:49:08.360
The thing is gives you an idea of his mentality. Finny,

595
00:49:09.079 --> 00:49:14.000
by the way, he's my little jack Russell. He's begging

596
00:49:14.159 --> 00:49:18.159
for one, right, it's already got one. He's dropped on

597
00:49:18.159 --> 00:49:21.679
the floor, and he's come for more because he tries

598
00:49:21.719 --> 00:49:24.760
to get as many as he can so then he

599
00:49:24.760 --> 00:49:28.000
can just enjoy the feast. There goes another one, though

600
00:49:28.400 --> 00:49:33.440
you're not getting any more to you're feeding them, right.

601
00:49:35.000 --> 00:49:37.239
I'm not one hundred percent sure what I was talking about,

602
00:49:37.760 --> 00:49:42.679
but I'll try and get back to it. So we're

603
00:49:42.679 --> 00:49:45.559
talking about focus. Really, if you change where the attention

604
00:49:45.719 --> 00:49:56.239
goes and the brain lowers the intensity, and because it changes,

605
00:49:56.280 --> 00:49:59.159
I guess how the pain or the physical feeling is

606
00:49:59.239 --> 00:50:00.480
mentally code did.

607
00:50:02.559 --> 00:50:09.559
It's in the same way as some people without getting

608
00:50:09.880 --> 00:50:10.639
you know, weird.

609
00:50:10.719 --> 00:50:16.599
But some people enjoy a degree of or enjoy things

610
00:50:16.639 --> 00:50:22.840
that perhaps other people wouldn't when it comes to romantic encounters.

611
00:50:23.280 --> 00:50:28.679
And when I think about that, I'm thinking hot wax

612
00:50:28.800 --> 00:50:32.119
is one thing that comes to mind, which in a

613
00:50:32.159 --> 00:50:34.920
million years I would not, well not in a million years,

614
00:50:34.920 --> 00:50:39.800
but actually, to be fair, I don't know anymore. But yeah,

615
00:50:39.920 --> 00:50:43.320
generally not something I would do. But some people love

616
00:50:43.320 --> 00:50:46.280
it and they don't. It's a it's a different feeling

617
00:50:47.280 --> 00:50:49.159
to what it would because I'm sure it's someone just

618
00:50:50.280 --> 00:50:53.880
poured hot wax in them or hot poured hot wax

619
00:50:53.960 --> 00:50:57.920
on them while they were waiting on a bus, and

620
00:50:58.480 --> 00:51:03.079
they wouldn't enjoy it. They've probably been wouldn't sitting on

621
00:51:03.119 --> 00:51:07.199
a bus dressed in bondage gear that Yeah, anyway, let's

622
00:51:07.199 --> 00:51:14.320
move away from that. So feelings change, they feel differently

623
00:51:14.400 --> 00:51:20.519
depending on the situation. And the scenario. I think he's

624
00:51:20.519 --> 00:51:23.440
hassling me again. All right, you want to know the sausage.

625
00:51:23.440 --> 00:51:27.199
You're not having the whole pack beIN. You've been so good,

626
00:51:27.239 --> 00:51:31.360
you've left me alone. The music downstairs is now light louder,

627
00:51:37.039 --> 00:51:41.679
and he's been in and nicked some biscuits. He's a

628
00:51:41.679 --> 00:51:49.679
little thief, that one. So if you move it with

629
00:51:49.880 --> 00:51:54.280
the you know the dissociation, I mean, it can be

630
00:51:54.360 --> 00:52:01.719
dissociation when you focus on something completely separate. You know,

631
00:52:01.760 --> 00:52:05.960
if you're focusing on a telly, or you're focus drawing

632
00:52:06.199 --> 00:52:11.280
a picture, focusing on music or maybe playing a musical instrument,

633
00:52:13.000 --> 00:52:18.119
it can change how you physically feel because you're not

634
00:52:18.280 --> 00:52:21.400
focusing on that part of the body that you were before,

635
00:52:23.280 --> 00:52:28.840
but in a sense of literally moving the physical sensation

636
00:52:29.159 --> 00:52:33.639
elsewhere to a different part of your body where it

637
00:52:33.679 --> 00:52:37.400
feels less harmful, as I said, like moving to your

638
00:52:37.480 --> 00:52:43.480
finger or to an object outside of the body. So

639
00:52:43.679 --> 00:52:46.400
you could, for example, move it into a imagine in

640
00:52:46.440 --> 00:52:50.039
your mind, you can move it into a balloon or

641
00:52:50.079 --> 00:52:57.880
a hot air balloon and just watch that balloon float away.

642
00:52:58.119 --> 00:53:02.159
Or you can imagine moving it into a and chucking

643
00:53:02.199 --> 00:53:02.840
that rock.

644
00:53:04.760 --> 00:53:10.039
Into the sea, or off a cliff, giving you that distance. Again,

645
00:53:13.840 --> 00:53:18.519
you can imagine moving it into a visual container of

646
00:53:18.639 --> 00:53:23.039
something like a box or a cloud, a flowing river.

647
00:53:24.880 --> 00:53:27.199
I quite liked the idea of the flowing river because

648
00:53:29.000 --> 00:53:31.719
anything you put in there, it would disperse, wouldn't it,

649
00:53:32.400 --> 00:53:38.800
because it's moved very quickly. But also it would just disperse,

650
00:53:39.840 --> 00:53:41.880
and it couldn't feel the same, and he wouldn't be

651
00:53:41.880 --> 00:53:45.599
able to get it back, you know, not easily. So

652
00:53:46.599 --> 00:53:49.599
if you drop that physical feeling, dropped it in a

653
00:53:49.679 --> 00:53:58.679
fast flowing river, it's kind of just gone off. Or

654
00:53:58.719 --> 00:54:02.320
imagine in the clouds moving into a cloud, but then

655
00:54:02.760 --> 00:54:06.440
you move up, take your eyes off the clouds for

656
00:54:06.480 --> 00:54:07.559
a second, and then.

657
00:54:07.480 --> 00:54:10.400
You look back at the clouds. Where is it? Which

658
00:54:10.440 --> 00:54:11.159
cloud is it in?

659
00:54:11.920 --> 00:54:15.840
Because of the clouds are moving, they often look very

660
00:54:15.960 --> 00:54:20.440
very similar to each other, maybe different different sizes, slightly

661
00:54:20.480 --> 00:54:25.280
different colors, but they're moving. Maybe some signs seems like

662
00:54:25.320 --> 00:54:27.880
the clouds are moving to the right, and sometimes it

663
00:54:27.920 --> 00:54:31.719
seems like they're moving to the left. Sometimes they feel

664
00:54:31.800 --> 00:54:34.920
closer to the ground than further than to the ground

665
00:54:35.400 --> 00:54:40.519
further away. And it's kind of weird because also sometimes

666
00:54:41.280 --> 00:54:45.400
you know, it feels windy. Here on the ground where

667
00:54:45.440 --> 00:54:48.800
we are, the clouds don't seem to be moving at all.

668
00:54:49.760 --> 00:54:54.280
But other times when it's really really mild, just not

669
00:54:54.320 --> 00:54:58.320
even a really light breeze, and the clouds are moving quickly,

670
00:55:00.920 --> 00:55:03.000
so different ways.

671
00:55:03.159 --> 00:55:04.000
It tricks.

672
00:55:04.559 --> 00:55:11.480
It tricks the century pathways into disconnecting emotional issues connected

673
00:55:12.239 --> 00:55:15.519
to the part of your body, so that I guess

674
00:55:15.599 --> 00:55:20.840
that kind of that signal of danger being removed, realizing

675
00:55:20.960 --> 00:55:22.079
it's not danger.

676
00:55:23.400 --> 00:55:24.480
It's the opposite to that.

677
00:55:24.920 --> 00:55:36.000
It's peaceful, it's calm, it's safe. So examples I said,

678
00:55:36.000 --> 00:55:38.639
you can let a helium bloom. You can have a

679
00:55:38.639 --> 00:55:43.599
helium bloom tied to your wrist, and you can allow

680
00:55:43.719 --> 00:55:46.119
that feeling from your body to move.

681
00:55:48.119 --> 00:55:49.280
All the way to where the.

682
00:55:49.239 --> 00:55:55.280
Helium bloom is bloom bloom, moving up the string and

683
00:55:55.360 --> 00:55:59.760
filling the helium bloom. Maybe it's an empty bloom. Maybe

684
00:55:59.800 --> 00:56:05.480
that that energy fills the blue nup and then you

685
00:56:05.480 --> 00:56:08.079
can just untie the string and watch it float away,

686
00:56:09.880 --> 00:56:19.840
higher and higher, further and further away. Or you can

687
00:56:20.199 --> 00:56:27.440
imagine placing that physical sensation inside a box, a big

688
00:56:27.480 --> 00:56:35.760
box or a small box with a soft, thick blanket inside.

689
00:56:36.639 --> 00:56:41.920
Close the lid, and notice how your body feels lighter. Now,

690
00:56:54.800 --> 00:57:01.519
then you've got partials dissociation. If total move feels overwhelming,

691
00:57:01.679 --> 00:57:09.519
just lose some of the sensations elsewhere. So you could

692
00:57:09.559 --> 00:57:15.280
do the same techniques, but just some of them. There's

693
00:57:15.360 --> 00:57:18.320
no there's no right or wrong thing to do. There's

694
00:57:18.360 --> 00:57:22.440
no you don't have to do anything, but the idea

695
00:57:22.480 --> 00:57:27.119
of it, the wrapping your mind around the idea that

696
00:57:27.159 --> 00:57:29.960
actually this is possible. And these are things that have

697
00:57:30.039 --> 00:57:37.880
been done for many, many, many many years, like decades

698
00:57:37.880 --> 00:57:42.599
and decades and decades, tried and tested techniques handed down

699
00:57:42.719 --> 00:57:45.239
through the years. People have been doing them for a

700
00:57:45.320 --> 00:57:49.280
long time and helping millions of people around the world

701
00:57:49.519 --> 00:58:01.639
for long time. And why is it so effective? So

702
00:58:03.199 --> 00:58:08.679
it takes advantage of neuroplasticity, where which is quite a

703
00:58:08.719 --> 00:58:13.719
new thing. Really, neuroscience isn't that new new, But neuroplasticity

704
00:58:14.559 --> 00:58:16.920
kind of blew my mind a bit when I first

705
00:58:16.920 --> 00:58:21.880
started reading about this. The idea that your brain is

706
00:58:21.920 --> 00:58:27.280
not set. Your brain can change, and I like to

707
00:58:27.280 --> 00:58:31.679
think of it like plaster scene in this sense, it

708
00:58:32.360 --> 00:58:38.599
can change to suit the situation. So like, for example,

709
00:58:38.639 --> 00:58:45.320
you introduce a new skill, whether it's learning a new language,

710
00:58:48.599 --> 00:58:54.639
learning a new instrument, musical instrument, starting a new job.

711
00:58:58.480 --> 00:59:05.480
Our brain's changed. Our brain's adapt so that those things

712
00:59:05.519 --> 00:59:10.400
that may have seemed impossible before, although it might not

713
00:59:10.480 --> 00:59:17.239
be easy to start with, become easier, and our brains

714
00:59:17.519 --> 00:59:23.760
change and adapt to what we do. Our brains adapt

715
00:59:23.840 --> 00:59:27.800
to what we focus on. It's quite I think it's quite.

716
00:59:31.159 --> 00:59:35.559
It's quite amazing really that a brain can rewire its

717
00:59:35.599 --> 00:59:42.679
own processing, you know, of feelings. I think it's amazing.

718
00:59:44.519 --> 00:59:50.960
There's also that automatic loop or the automatic attention loop.

719
00:59:52.079 --> 00:59:53.559
You know, like when I was talking about my low

720
00:59:53.599 --> 00:59:56.960
back and then my finger, I kind of created a

721
00:59:57.039 --> 01:00:06.320
new automatic loop and changing the old one. Whether it

722
01:00:06.360 --> 01:00:09.440
was temporarily breaking the old one, whether just for a

723
01:00:09.519 --> 01:00:14.159
few minutes, but it's still it changed and started to

724
01:00:14.199 --> 01:00:17.480
set up a new loop because the more often I

725
01:00:17.559 --> 01:00:20.440
went back to focusing on my lower back, it was

726
01:00:20.519 --> 01:00:28.880
bouncing straight back to my finger. Also, it gives you

727
01:00:29.039 --> 01:00:35.360
empowerment because you realize that you're not leaving things to chance.

728
01:00:37.440 --> 01:00:42.920
You're in control, you're taking charge of your own experience,

729
01:00:44.039 --> 01:00:51.320
and you can actively enjoy the changes that are occurring.

730
01:00:59.280 --> 01:01:01.480
So you've also I've got some other things you can do.

731
01:01:02.119 --> 01:01:06.760
You can fragment the physical feeling, but basically breaking it

732
01:01:06.800 --> 01:01:13.800
into smaller pieces, mentally moving them one by one. So

733
01:01:13.880 --> 01:01:16.519
I guess a little bit like a jigsaw puzzle. So

734
01:01:16.559 --> 01:01:20.960
if you've got that part of your body, for me,

735
01:01:21.079 --> 01:01:25.360
it's my lower back, so that's the jigsaw puzzle. So

736
01:01:25.440 --> 01:01:29.679
you got the jigsaw puzzle of my whole body, it'd

737
01:01:29.719 --> 01:01:31.679
have to be quite a big jigsaw puzzle. Be fair,

738
01:01:33.280 --> 01:01:42.119
and start to remove the pieces of jigsaw. See let's

739
01:01:42.119 --> 01:01:45.079
say it's just start ten thousand pieces or whatever. Start

740
01:01:45.159 --> 01:01:48.840
to remove the pieces connected to my back, my lower back,

741
01:01:49.880 --> 01:01:52.559
one by one, and just drop that.

742
01:01:54.960 --> 01:01:55.480
In a river.

743
01:01:57.639 --> 01:01:59.880
It's probably not a good idea to be dropping bits

744
01:01:59.880 --> 01:02:02.199
of cardboarding the river, but you know, for the it's

745
01:02:02.239 --> 01:02:07.199
an imaginary thing. And then take another piece, maybe not

746
01:02:07.239 --> 01:02:10.440
connected to that, but another piece is also in that area,

747
01:02:13.599 --> 01:02:20.599
and just dropping it in that fast flowing stream, and

748
01:02:20.639 --> 01:02:26.000
then another piece, and then another piece, and you can

749
01:02:26.039 --> 01:02:31.599
just take your time with it. Then another piece, then

750
01:02:31.599 --> 01:02:36.760
another piece. You can even focus on that part of

751
01:02:36.760 --> 01:02:41.800
your body and wherever you feel, whether it's a bit

752
01:02:41.840 --> 01:02:45.119
of pressure, whether it's a physical sensation, you can just

753
01:02:45.159 --> 01:02:47.880
focus on that part of body. And imagine that's the

754
01:02:47.920 --> 01:03:03.239
piece that you're taking out and drop that in the stream.

755
01:03:03.400 --> 01:03:10.840
So by these kind of dissociation techniques, physical discomfort is

756
01:03:11.000 --> 01:03:18.679
mentally moved, shrunk, softened, or transformed, and it can lead

757
01:03:18.760 --> 01:03:25.280
you to experienced reduced physical intensity that was there before,

758
01:03:26.239 --> 01:03:35.320
and it can restore your sense of personal control. You

759
01:03:35.360 --> 01:03:39.199
can feel better, you feel more relaxed, you can actually

760
01:03:41.440 --> 01:03:52.320
feel good about yourself because you've made changes, and you

761
01:03:52.400 --> 01:03:55.760
know that you can make changes, because you've made changes

762
01:03:55.800 --> 01:03:58.599
in the past, and you can make more changes in

763
01:03:58.639 --> 01:04:09.440
the future. And that brings us to the end of

764
01:04:09.480 --> 01:04:18.920
this recording. So thank you for listening. Remember to be

765
01:04:19.000 --> 01:04:21.599
kind to yourself because you do deserve to be happy,

766
01:04:23.800 --> 01:04:27.840
and be gentle with yourself because you do deserve to

767
01:04:27.920 --> 01:04:48.039
feel safe. Lots of love. Bye. Relax in a more

768
01:04:49.039 --> 01:04:59.119
deep and meaningful way, Maybe in a way that can

769
01:05:00.639 --> 01:05:09.960
not just allow you to feel calmer now and throughout

770
01:05:11.000 --> 01:05:20.159
the time we spend together here, not just relaxed at

771
01:05:20.159 --> 01:05:24.360
the end of the recording when it's finished and you

772
01:05:24.400 --> 01:05:34.760
can enjoy that sense of comfort and peace, but also

773
01:05:42.280 --> 01:05:48.760
I think it would be nice to have those feelings

774
01:05:48.800 --> 01:06:05.039
of relaxation continue for longer after the recording has ended,

775
01:06:10.159 --> 01:06:19.119
so that you can still benefit from listening to my

776
01:06:19.280 --> 01:06:33.920
voice maybe in a few hours time, perhaps tomorrow, and

777
01:06:33.960 --> 01:06:41.840
then by listening regularly, especially if you find like some

778
01:06:41.960 --> 01:06:45.639
people do and myself as well. I sometimes I find

779
01:06:45.679 --> 01:06:56.039
one particular recording that really resonates with me, and I

780
01:06:56.239 --> 01:07:01.199
just listen to it over and over again every morning,

781
01:07:01.360 --> 01:07:13.960
every evening. There was this recording from We're going back

782
01:07:13.960 --> 01:07:19.480
to about nineteen ninety nine. It wasn't hypnosis, but it

783
01:07:19.559 --> 01:07:24.639
was a guided visualizations. It kind of was hypnosis, really,

784
01:07:27.119 --> 01:07:32.320
and I managed to find it again and it still

785
01:07:32.400 --> 01:07:38.000
has the same effect on me. And part of it

786
01:07:38.119 --> 01:07:52.880
was the person's voice relaxed me, just felt so peaceful,

787
01:07:55.000 --> 01:08:01.440
and I'd look forward to listening to her in the

788
01:08:01.559 --> 01:08:12.239
morning and in the evening. And I knew before even

789
01:08:13.000 --> 01:08:21.439
pressing the play button that since I've done that pressed

790
01:08:21.479 --> 01:08:30.039
the play button. This was in the days of CD

791
01:08:30.239 --> 01:08:39.199
players pressed the play button, ifact it might have even

792
01:08:39.239 --> 01:08:43.439
been a tape tape recorder. I'd lie down on the

793
01:08:43.479 --> 01:08:57.279
bed and then even without necessarily listening to her words

794
01:09:00.239 --> 01:09:09.560
because I had them memorized. Really, it was as if

795
01:09:09.600 --> 01:09:20.840
my body knew exactly what to do, and the muscles

796
01:09:21.079 --> 01:09:42.439
just almost went into automatic relaxation, and I remember my

797
01:09:42.640 --> 01:09:56.560
mind would slow down. Now. Now, I was listening to

798
01:09:56.640 --> 01:10:05.880
this recording in the early days of learning hypnosis, and

799
01:10:06.119 --> 01:10:15.000
long before I ever made any videos or audio recordings myself,

800
01:10:16.199 --> 01:10:19.600
because I didn't start doing that till two thousand and six,

801
01:10:26.479 --> 01:10:42.439
I knew, I knew how helpful I found being able

802
01:10:42.479 --> 01:10:51.560
to just let go, to have that trust in the

803
01:10:51.640 --> 01:11:02.039
person that I'm listening to, knowing that it's going to

804
01:11:02.079 --> 01:11:12.880
be just as relaxing, if not more so. Each time

805
01:11:13.119 --> 01:11:25.720
you hear my voice, you may feel the same. Some

806
01:11:25.960 --> 01:11:40.279
people have been listening to me for over a decade,

807
01:11:41.000 --> 01:11:45.039
maybe not solidly, obviously not twenty four hours a day,

808
01:11:46.760 --> 01:11:53.279
but maybe people come back. Some people may be listen

809
01:11:53.359 --> 01:12:09.920
every day. That's something that I do which you may

810
01:12:10.039 --> 01:12:31.000
not realize by listening, is when I record these recordings. Now,

811
01:12:31.159 --> 01:12:43.680
for example, I also am affected by the words that

812
01:12:43.800 --> 01:12:55.960
I say. So if I set you focus on your feet,

813
01:12:58.479 --> 01:13:06.239
notice your feet, for I will be focusing on my feet.

814
01:13:11.119 --> 01:13:28.520
I will be noticing my feet relaxing. If I said,

815
01:13:28.680 --> 01:13:36.319
focus on your hands, and maybe notice the difference between

816
01:13:36.399 --> 01:13:46.640
each hand. Perhaps notice the the air in the room,

817
01:13:47.159 --> 01:13:52.000
the temperature of the room on the backs of your hands.

818
01:14:00.079 --> 01:14:04.039
They start to notice what almost feels like a very

819
01:14:04.199 --> 01:14:12.560
light breeze, even though there may not be any type

820
01:14:12.560 --> 01:14:25.479
of breeze at all where you are right now. And

821
01:14:25.560 --> 01:14:36.800
as you become aware of your hands, I'm also aware

822
01:14:39.479 --> 01:15:04.880
of how relaxed my hands are feeling now, and when

823
01:15:04.920 --> 01:15:11.880
it comes to potentially drifting off to sleep, which may

824
01:15:11.920 --> 01:15:28.279
be the reason you're listening, I also feel drowsy when

825
01:15:28.319 --> 01:15:41.520
I make these recordings. I also notice my mind drifting.

826
01:15:49.439 --> 01:16:02.039
In fact, at times I've actually fallen asleep without even noticing,

827
01:16:06.920 --> 01:16:16.039
and then I carry on talking. And it's only when

828
01:16:16.359 --> 01:16:25.439
I listen back to do the editing I hear snoring

829
01:16:27.359 --> 01:16:34.640
and I think, I don't remember snoring. I remember talking.

830
01:16:37.279 --> 01:16:44.439
It was this snoring was a pig turned up. That's

831
01:16:44.439 --> 01:16:51.920
why I sound like when I snare and I get

832
01:16:51.960 --> 01:17:06.000
really into the whole experience. I don't know how you feel,

833
01:17:12.159 --> 01:17:22.720
how relaxed you feel in your feet, how relaxed you

834
01:17:22.880 --> 01:17:48.039
feel in your hands. I have noticed more and more

835
01:17:50.039 --> 01:18:02.800
that the more relaxed, deeper level of comfort that you feel,

836
01:18:06.399 --> 01:18:22.560
the easier your breathing becomes. It's almost like that additional

837
01:18:25.720 --> 01:18:46.680
muscle relaxation. So this allows you to breathe easier without

838
01:18:48.159 --> 01:19:19.119
necessarily focusing on your breath. However, being able to notice

839
01:19:19.479 --> 01:19:49.560
the ease in which you breathe so naturally you breathe

840
01:19:49.800 --> 01:20:33.520
so very easily and smoothly. Whenever I imagine my breathing improving.

841
01:20:39.199 --> 01:20:52.560
When I've got my eyes closed, I tend to visualize

842
01:20:54.640 --> 01:21:09.079
a beautiful field with trees and flowers producing all that

843
01:21:11.079 --> 01:21:43.880
life giving oxygen. It feels nice too, if nothing else,

844
01:21:47.079 --> 01:22:21.199
just taking some time away from everything, enjoying that feeling

845
01:22:21.560 --> 01:23:12.159
of peace serenity with a joyful heart. Time seems to

846
01:23:12.359 --> 01:23:47.479
just drip by, so very slowly, relaxed, so deeply peaceful,

847
01:23:57.399 --> 01:24:39.560
completely unattached to any thoughts whatsoever in this moment, completely

848
01:24:39.880 --> 01:25:35.239
free noticing that your mind has slowed down. Slowed down

849
01:25:57.640 --> 01:26:26.159
because nothing really requires your attention, you can enjoy the

850
01:26:26.159 --> 01:26:38.159
physical sensations of allowing the stress to rip out of

851
01:26:38.199 --> 01:26:57.840
your body, to appear out of every part of your

852
01:26:57.880 --> 01:27:42.079
body being released from your brain, hung your mind, slowly

853
01:27:46.680 --> 01:28:30.960
but surely, the muscles in your legs relax res so

854
01:28:31.239 --> 01:29:12.119
very deeply, res so deeply in the feelings, the pleasant

855
01:29:12.319 --> 01:29:37.119
feelings in your arms and shoulders, deepening each part of

856
01:29:37.199 --> 01:30:18.840
your body further and deeper and deeper. Noticine the feelings

857
01:30:19.239 --> 01:31:19.479
in the back of your neck, feelings in your wrists, muscles,

858
01:31:21.560 --> 01:32:12.600
in front of your body, I all say, feeling peaceful deeply,

859
01:32:15.840 --> 01:32:26.159
there's a sense of peace spreads through your fairy core.

860
01:32:56.640 --> 01:33:16.560
Even when you focus on your mind, your mind becomes

861
01:33:23.920 --> 01:34:46.800
be and slower, even deeper, relax so very slow, his stomach,

862
01:35:00.880 --> 01:35:42.880
peace fall in your stomach, your back. Notice, Notice how

863
01:35:43.119 --> 01:36:01.119
relaxed you'd never feel in the hole all of your back.

864
01:36:26.239 --> 01:36:33.920
In a spy from your brain, all the way down

865
01:36:35.239 --> 01:36:45.119
the middle of your back, sending and receiving millions of

866
01:36:45.359 --> 01:38:13.359
messages every day. Deep coomfor increasing deeply relaxed you nis legs,

867
01:38:17.239 --> 01:38:26.520
spreading those signals down a spine or cord into air.

868
01:38:26.760 --> 01:38:45.479
Every part of your body, your shins and your calf

869
01:38:45.680 --> 01:39:42.159
muscles were elbows. Feelings of peace and tranquility spreading through

870
01:39:42.319 --> 01:39:59.680
your body, tips of your toes, to your eyes, your fingers.

871
01:40:00.199 --> 01:40:20.640
H all, wait till you'll lower back, letting go. Rea

872
01:40:20.920 --> 01:41:30.600
here the thinker, peace, drifting mind, just wandering away, happy

873
01:41:31.399 --> 01:42:11.840
to let go, let go completely, let go, so tranquil

874
01:42:36.000 --> 01:43:11.960
the whole body enjoying a sense of listening God he

875
01:43:13.479 --> 01:45:11.600
more peace for joy, the space, this space of peace

876
01:45:15.119 --> 01:47:37.399
and safety. So firy fy relaxed, letting go. Maybe we

877
01:47:37.560 --> 01:47:45.079
can just focus on the different parts of your body,

878
01:47:49.199 --> 01:48:41.920
just to notice.

879
01:48:16.600 --> 01:48:19.760
A forehead in your eyes.

880
01:48:51.680 --> 01:49:24.720
Ito so lose, noticing in the sense of complete freedom,

881
01:49:36.760 --> 01:51:29.159
absolute freedom ri ri pea's for energy, peace to breeze

882
01:51:33.039 --> 01:52:43.880
such easier loose you may have you may not have

883
01:52:44.119 --> 01:53:51.039
noticed your mind drifting peaceful, move even more deeply in

884
01:53:51.119 --> 01:54:38.720
the direction of total bliss for pace, bliss, for pace, terrest,

885
01:55:26.640 --> 01:56:12.000
total peace. Come, so calm, lett him go.

886
01:56:36.840 --> 01:56:54.039
Peace with mind.

887
01:56:48.680 --> 01:57:52.960
Rexed forty, so relaxed, so relaxed. Your body feels almost invisible,

888
01:58:08.119 --> 01:58:53.079
So the very relaxed. I'm peaceful, So pitacel rel liquor.

889
01:59:28.560 --> 01:59:34.840
And you could start to notice that you are feeling

890
01:59:35.199 --> 01:59:46.439
more relaxed, even though I've not purposely focused your mind

891
01:59:47.359 --> 01:59:54.960
upon that sense of physical comfort that is growing within

892
01:59:55.039 --> 02:00:04.199
you throughout your body, and your mind starts to slow down.

893
02:00:09.119 --> 02:00:16.359
And that could be almost in recognition of I guess

894
02:00:16.720 --> 02:00:29.279
my speech not being particularly fast, and things just generally

895
02:00:30.880 --> 02:00:41.920
feel calmer. Just by listening to my voice, you give

896
02:00:42.000 --> 02:00:48.880
yourself an opportunity to take a break from the day,

897
02:00:51.039 --> 02:00:58.560
take a break from your life as it is, and

898
02:00:58.680 --> 02:01:06.600
to give yourself a giving yourself permission to take some

899
02:01:06.880 --> 02:01:14.000
time off and to allow your body to relax and

900
02:01:14.359 --> 02:01:24.960
allow your mind to slow down, which in turn releases

901
02:01:25.239 --> 02:01:34.840
the tension and he stresses that you had in your body.

902
02:01:35.920 --> 02:01:39.840
It's almost as if the parts of your body just

903
02:01:40.079 --> 02:01:51.840
open up, allowing the negativity out and at the same

904
02:01:51.920 --> 02:02:03.199
time replacing that negativity with positive heathing energy, which then

905
02:02:03.399 --> 02:02:12.640
fills your body up and your mind to also starts

906
02:02:12.680 --> 02:02:30.159
to appreciate those feelings of increasing confidence, an almost uplifting feeling,

907
02:02:32.199 --> 02:02:46.279
positive healing, an energy that spreads through your body like

908
02:02:46.359 --> 02:02:56.680
a wave of comfort. And all this comes from just

909
02:03:00.239 --> 02:03:08.960
allowing yourself a few minutes, maybe half an hour, however

910
02:03:09.079 --> 02:03:18.840
long you want it to be, to just rest and

911
02:03:18.960 --> 02:03:29.039
allow your mind and your body to almost reset itself

912
02:03:31.840 --> 02:03:47.680
to the settings of comfort and relaxation, calmness, which allows

913
02:03:48.000 --> 02:04:00.760
more room for feelings of pleasure and happiness to move

914
02:04:01.239 --> 02:04:10.079
around your body and into your mind, almost as if

915
02:04:10.119 --> 02:04:19.920
your mind and your body are sinking together, almost mirroring

916
02:04:20.680 --> 02:04:33.600
each other, with that growing positivity and calmness, and it

917
02:04:33.640 --> 02:04:41.359
feels nice. It really does feel nice to know that

918
02:04:41.439 --> 02:04:50.640
you are the one that has allowed yourself to feel

919
02:04:51.039 --> 02:05:05.680
more comfort and to experience more of this deep relaxation

920
02:05:07.079 --> 02:05:21.279
spreading throughout your body. And as I focus on each

921
02:05:21.680 --> 02:05:27.279
part of your body, you can notice that that part

922
02:05:31.279 --> 02:05:43.800
becomes even more relaxed just by focusing on it. It

923
02:05:43.880 --> 02:05:57.560
becomes even more calm and comfortable, just by focusing. And

924
02:05:57.640 --> 02:06:03.520
as I move down your body, starting at your head,

925
02:06:05.840 --> 02:06:12.600
the parts that you've already focused on will continue to

926
02:06:12.720 --> 02:06:20.399
relax deeply and those parts that we've not yet focused

927
02:06:20.439 --> 02:06:33.840
on or just automatically release any remain intention in anticipation

928
02:06:34.199 --> 02:06:47.239
of even more comfort about to come. Now, I'm going

929
02:06:47.279 --> 02:06:54.199
to start by focusing on your forehead. Just being aware

930
02:06:54.840 --> 02:07:04.920
the feelings of your forehead and any background sounds like

931
02:07:05.159 --> 02:07:10.319
mister Herbert the pigeon can just allow you to feel

932
02:07:10.359 --> 02:07:20.439
even more relaxed. Just means you're in the moment. This

933
02:07:20.520 --> 02:07:25.680
isn't this isn't a sterile environment. This is the world.

934
02:07:29.119 --> 02:07:35.159
I live in the countryside, so there's lots of nature

935
02:07:35.680 --> 02:07:46.199
sounds around. So as you focus on your forehead, just

936
02:07:46.439 --> 02:07:54.800
notice how it becomes even more relaxed as you focus

937
02:07:56.520 --> 02:08:05.239
only on my voice and that part of your body.

938
02:08:06.159 --> 02:08:15.880
Moving down to your eyes, focusing on your eyes, noticing

939
02:08:16.960 --> 02:08:26.680
how your eyelids feel so heavy yet so light at

940
02:08:26.680 --> 02:08:33.159
the same time, and all the muscles around your eyes

941
02:08:33.399 --> 02:08:47.880
relaxing completely. Moving your focus down to your mouth, your lips,

942
02:08:48.279 --> 02:08:54.960
your tongue, your teeth, and your gums, the whole of

943
02:08:55.079 --> 02:09:09.880
your mouth relaxing, calm and lease as you focus now

944
02:09:10.680 --> 02:09:17.560
on your jawl not just the parts of your jaw

945
02:09:17.720 --> 02:09:22.119
near your mouth and your chin, but all the way

946
02:09:22.199 --> 02:09:28.560
up the size of your face to your ears, the

947
02:09:28.840 --> 02:09:40.319
hole of your jaw feeding more relaxed.

948
02:09:43.720 --> 02:09:52.199
And calm.

949
02:09:52.600 --> 02:10:01.760
Focusing on your neck, the front of your neck and

950
02:10:01.800 --> 02:10:14.840
your throat relaxing and loose and calm. The sides of

951
02:10:14.920 --> 02:10:20.239
your neck, the right and left side of your neck,

952
02:10:23.119 --> 02:10:39.000
relax and loose and calm. And now the back of

953
02:10:39.079 --> 02:10:51.920
your neck, Focusing on the back of your neck, letting

954
02:10:52.119 --> 02:10:56.800
go of any tension that may have been there before,

955
02:10:58.560 --> 02:11:08.960
and enjoying it and that sense of increasing comfort and

956
02:11:09.319 --> 02:11:16.640
release that you can experience in the back of your neck.

957
02:11:22.920 --> 02:11:29.399
Moving down your back and moving either side of your

958
02:11:29.600 --> 02:11:35.840
spine right from the top of your back all the

959
02:11:35.920 --> 02:11:48.840
way down to the bottom of your back down to

960
02:11:48.920 --> 02:11:56.680
your lower back, and as you move up and down

961
02:11:58.920 --> 02:12:05.560
your spine, you can feel the muscles either side of

962
02:12:05.560 --> 02:12:20.199
your spine relaxing even more. And as those muscles relax,

963
02:12:22.279 --> 02:12:30.239
that sense of comfort starts to spread outwards from your

964
02:12:30.319 --> 02:12:39.880
spine into both sides of your back, the top of

965
02:12:39.920 --> 02:12:46.880
your back, the middle, and your lower back. And as

966
02:12:46.920 --> 02:12:54.520
you scan gently and slowly up and down your back,

967
02:12:56.760 --> 02:13:01.199
there's the muscles in the top of your back relax

968
02:13:01.680 --> 02:13:09.319
and become looser. The muscles in the middle of your

969
02:13:09.359 --> 02:13:16.840
back also seem to just almost divide from each other,

970
02:13:17.760 --> 02:13:33.960
separating and almost melting, And in your lower back there

971
02:13:34.079 --> 02:13:46.760
seems to be an extra special feeling of comfort. The

972
02:13:47.119 --> 02:13:53.079
spreads into your hips, so down your lower back, get

973
02:13:53.199 --> 02:14:01.159
into your hips, into the area where your cocksis are,

974
02:14:04.720 --> 02:14:11.520
and into your buttocks, and all those muscles that spread

975
02:14:13.640 --> 02:14:23.399
from your lower back into your hip area start to melt,

976
02:14:27.840 --> 02:14:40.199
start to really let go. I don't even know where about.

977
02:14:40.279 --> 02:14:46.319
To focus on your shoulders. Your back and your spine

978
02:14:47.359 --> 02:15:04.159
will continue to let go, continue to relax so calmly,

979
02:15:08.840 --> 02:15:13.800
and as you focus on your shoulders, you may notice

980
02:15:14.000 --> 02:15:44.279
that they're already feeding really loose. They're already feeding calm,

981
02:15:44.520 --> 02:15:55.479
and they're feeding those muscles. Then move from your neck

982
02:15:56.880 --> 02:16:15.720
into your shoulders. Feel so soft and gentle, so smooth

983
02:16:21.880 --> 02:16:44.399
and calm, and the feeling in your shoulders seens to

984
02:16:44.799 --> 02:16:53.280
spread deep into your shoulders, that sense of relaxation, not

985
02:16:53.799 --> 02:17:07.719
just traveling deeply into your muscles, but also relaxing the

986
02:17:07.760 --> 02:17:21.000
bones and moving all away to underneath your arms, relaxing

987
02:17:22.799 --> 02:17:27.639
that whole area between the tops of your shoulders and

988
02:17:27.840 --> 02:17:46.280
underneath your arms healing. You feel so relaxed and comfortable

989
02:17:47.520 --> 02:18:06.840
in your shoulders, which sends that deep healing message into

990
02:18:06.840 --> 02:18:18.399
your arms, and you may feel almost as if your

991
02:18:18.719 --> 02:18:28.040
arms are not even there, because they're so relaxed, so

992
02:18:29.559 --> 02:19:16.239
deeply relaxed, so so calm, so loose, not feeling spreading

993
02:19:17.840 --> 02:19:31.639
all the way down your arms, two elbows, including your

994
02:19:31.680 --> 02:19:58.440
elbows circumforts spreads or away into wrists, your forearments and

995
02:19:58.680 --> 02:20:12.360
your wrists m being so heavy yet at the same

996
02:20:13.559 --> 02:20:55.799
time so light and gentle. Fod Co Sit now on

997
02:20:58.239 --> 02:21:51.760
your hands, my hands, so peaceful in your hands, the

998
02:21:52.200 --> 02:22:17.639
sense of real peace. It just seems to feel so

999
02:22:18.040 --> 02:23:12.280
familiar when your hands relax deeply. E is your things.

1000
02:23:26.440 --> 02:24:33.440
You things sadly you thinker tips, moving your attention to

1001
02:24:33.559 --> 02:25:01.520
the front of your body, so comfortable man. Then your

1002
02:25:01.680 --> 02:26:26.280
focus your legs, A muscles.

1003
02:26:27.360 --> 02:26:46.200
In your thighs, your knees.

1004
02:26:49.840 --> 02:28:20.239
So relaxed, a carved mussels and just shames compresedly four

1005
02:29:26.719 --> 02:29:41.680
and the faathing in your feet, sir, peaceful, so calm,

1006
02:29:47.120 --> 02:30:39.360
so peaceful, so calm, so peaceful, so calm, so peace

1007
02:30:39.879 --> 02:31:12.479
f rein peace for so calm, allowing that deep relaxation

1008
02:31:14.079 --> 02:31:31.719
to spread your chest, in your stomach, so letting go

1009
02:31:33.600 --> 02:31:52.520
of everything. So I'm gonna start counting down now from

1010
02:31:52.559 --> 02:32:01.239
twenty down to one. You can imagine in a way

1011
02:32:01.319 --> 02:32:07.440
it's like just walking down some steps and each step

1012
02:32:07.760 --> 02:32:14.000
or twenty steps, and each step represents a level of comfort.

1013
02:32:17.440 --> 02:32:33.000
Each step represents a deepening of that comfort, and the

1014
02:32:33.040 --> 02:32:39.120
furvies you walk down those steps, the deeper and more

1015
02:32:39.159 --> 02:34:35.000
relaxed you feel. So starting with number twenty twenty, nineteen, eighteen, seventeen,

1016
02:35:21.200 --> 02:43:44.719
sisting eight fourty four two two well five eight nine

1017
02:43:46.399 --> 02:50:16.719
hey seven four five four two.

1018
02:51:01.120 --> 02:52:37.159
One.

1019
02:53:26.760 --> 02:53:43.760
And now as you focus on your eyes, we're gonna

1020
02:53:43.799 --> 02:53:56.040
count down from ten douts one. Focusing just on your eyes,

1021
02:53:59.719 --> 02:54:08.319
You're eyelids, the muscles around your eyes, your eye walls themselves,

1022
02:54:09.799 --> 02:54:26.879
a whole area that makes up your eye. And as

1023
02:54:26.920 --> 02:54:35.319
we count down from ten down to one, whilst focus

1024
02:54:35.399 --> 02:54:50.440
in on your eyes, you'll become twice is relaxed with

1025
02:54:50.799 --> 02:55:03.879
each number counting down, and you may find the all

1026
02:55:03.920 --> 02:55:10.079
you want to do is just drift off to sleep.

1027
02:55:13.040 --> 02:55:19.680
And if that's what you want, then just allow yourself

1028
02:55:19.760 --> 02:55:34.159
to do that. Now, focus in on your eyes. I'm

1029
02:55:34.200 --> 02:55:43.559
going to begin counting down from ten down to one

1030
02:55:43.959 --> 03:02:16.920
right now, ten nine eight seven, say five four three

1031
03:03:22.600 --> 03:05:09.920
two one two. Counting down from ten to one ten

1032
03:05:11.840 --> 03:05:41.120
nine eight seven six five four three two one. And

1033
03:05:41.200 --> 03:05:44.600
maybe that was a bit too quick in order to relax.

1034
03:05:45.799 --> 03:05:50.200
Maybe it's a bit too fast for you to notice

1035
03:05:50.319 --> 03:05:58.399
the calming of your body, maybe even a little bit

1036
03:05:58.440 --> 03:06:02.559
of pressure there, Like you're counting down from ten to one.

1037
03:06:02.639 --> 03:06:06.000
Would you expect me to do man, expect me to

1038
03:06:06.079 --> 03:06:15.879
stick gold floppy just because you're counting down. We can

1039
03:06:15.959 --> 03:06:19.879
try it again, but this time I go this lower.

1040
03:06:21.920 --> 03:06:26.840
This time, as you focus on the whole of your

1041
03:06:26.840 --> 03:06:35.280
body before we focus on your legs, just notice how

1042
03:06:35.319 --> 03:06:49.440
your body does start to feel more relaxed with every

1043
03:06:49.559 --> 03:07:22.680
number that I count down ten nine, eight, seven, six,

1044
03:07:31.040 --> 03:08:40.000
five four three two one, and just notice how how

1045
03:08:40.079 --> 03:08:50.200
you feel, generally, how your body feels. It's not necessarily

1046
03:08:50.239 --> 03:09:00.680
even about counting down from ten to one. It's that

1047
03:09:00.959 --> 03:09:20.719
space that you have, that space between being active physically

1048
03:09:20.840 --> 03:09:29.719
or mentally to just sitting or lying down and just

1049
03:09:29.879 --> 03:09:35.760
being there, not doing anything, not saying anything, or needing

1050
03:09:36.000 --> 03:09:41.520
to think about anything. So it opens up a space,

1051
03:09:42.479 --> 03:09:51.639
you know, a bit of a space, a gap. And

1052
03:09:51.719 --> 03:09:56.319
the more I comed down from ten to one, the

1053
03:09:56.360 --> 03:10:04.440
bigger that gap becomes. So there's that gap of calmness,

1054
03:10:05.760 --> 03:10:21.959
of comfort, relaxation. It's a nice feeling, and it moves

1055
03:10:23.000 --> 03:10:31.440
those stresses or discomforts physically or emotionally, moves them.

1056
03:10:32.559 --> 03:10:38.440
Away.

1057
03:10:39.680 --> 03:10:52.440
Allows you to just slow down, someone to count again

1058
03:10:52.520 --> 03:10:58.760
from ten down to one, and notice that gap widening

1059
03:11:00.879 --> 03:11:05.319
the gap. And as it widens, it's almost like the

1060
03:11:07.040 --> 03:11:24.639
stress and attention falls into the gap and gives you

1061
03:11:24.680 --> 03:12:07.200
that distance, that space. Now ten nine, eight, seven, six,

1062
03:12:19.879 --> 03:13:21.799
five four three two.

1063
03:13:25.200 --> 03:13:29.200
One.

1064
03:13:36.959 --> 03:13:41.440
Now, how does your body feel.

1065
03:13:43.319 --> 03:13:54.479
Now?

1066
03:13:56.200 --> 03:14:08.920
Can you notice the do you feeling calmer, the feeling

1067
03:14:11.239 --> 03:14:38.680
more relaxed. As we now focus on your legs, just

1068
03:14:38.799 --> 03:15:00.399
your legs. We're just gonna start with focusing on your thoughts.

1069
03:15:14.959 --> 03:15:19.280
Of course, it's not the most exciting thing to be doing,

1070
03:15:20.040 --> 03:15:26.479
because I'm sure, like most of your body is not

1071
03:15:26.520 --> 03:15:38.760
a lot going on right now. Just focusing on the

1072
03:15:38.840 --> 03:15:44.920
whole of your thighs, the tops of your thighs, the

1073
03:15:45.200 --> 03:15:51.799
sides of your thighs, the bottoms of your thighs, your

1074
03:15:51.920 --> 03:15:57.280
outer thighs, and you're inner thighs. Basically the whole of

1075
03:15:57.319 --> 03:16:05.159
your thigh that leads into your hip and it goes

1076
03:16:06.159 --> 03:16:19.159
down to your knee joints. Now, this is a big area.

1077
03:16:20.719 --> 03:16:25.719
It's a very heavy area. It's very strong, probably the

1078
03:16:25.799 --> 03:16:40.520
strongest muscles in your body or in your thighs. But

1079
03:16:40.559 --> 03:16:49.079
I don't think we perhaps give enough attention to our thighs.

1080
03:16:54.920 --> 03:17:05.680
Perhaps we don't acknowledge how important our thighs are to

1081
03:17:05.840 --> 03:17:26.520
our lives, how much they actually do for us all

1082
03:17:26.559 --> 03:17:37.040
through our lives. And it may seem to sound really weird,

1083
03:17:37.120 --> 03:17:45.479
but I think that all of our body parts, especially

1084
03:17:45.600 --> 03:17:53.239
our thighs, need some TLC, a bit of love shown,

1085
03:17:54.239 --> 03:18:12.319
a bit of acknowledgment. I thank you gratitude for what

1086
03:18:12.319 --> 03:18:21.440
our thighs do for us, And I know This may

1087
03:18:21.639 --> 03:18:28.280
sound is strange. Maybe you think, why am I sure

1088
03:18:28.319 --> 03:18:30.920
that I should be out in the garden hugging a

1089
03:18:31.000 --> 03:18:39.360
tree or something. Well, it's hard to set a microphone

1090
03:18:39.440 --> 03:18:42.520
up on a tree. That's why I'm doing this indoors.

1091
03:18:42.520 --> 03:18:46.079
Otherwise I would be outside hugging a tree. Now I

1092
03:18:46.120 --> 03:18:54.879
can't see the television from the tree. If you move

1093
03:18:54.959 --> 03:19:04.840
down to your knees getting such an important part, and

1094
03:19:04.879 --> 03:19:09.399
I think we don't necessarily I'll speak for myself here,

1095
03:19:11.799 --> 03:19:16.959
I don't necessarily appreciate all that my nees do for

1096
03:19:17.040 --> 03:19:23.559
me until I have a problem with my knee. It's occasionally,

1097
03:19:23.559 --> 03:19:28.559
if I ever maybe i'll bash it or it's aching

1098
03:19:28.719 --> 03:19:35.200
for some reason. It's then that I realize how much

1099
03:19:35.239 --> 03:19:39.680
it does. You know, the benefit of being able to

1100
03:19:39.799 --> 03:19:49.079
use my legs without any kind of physical discomfort is

1101
03:19:49.840 --> 03:19:58.680
a beautiful thing that's possibly not appreciated until it's temporarily removed.

1102
03:19:59.680 --> 03:20:06.840
You know that's comfort. But as you focus on your knees,

1103
03:20:08.879 --> 03:20:14.559
regardless of how your knees feel, you can have that

1104
03:20:14.799 --> 03:20:21.000
sense of gratitude and love to your knees for all

1105
03:20:21.079 --> 03:20:33.399
that they do for you, and you can still have

1106
03:20:33.440 --> 03:20:37.680
that attention on your thighs, and maybe notice how your

1107
03:20:37.719 --> 03:20:49.600
thighs feel. Maybe you've noticed that they are relaxing more

1108
03:20:51.360 --> 03:21:03.079
deeply as you focus now on the bottoms of your legs,

1109
03:21:03.479 --> 03:21:08.920
your shins, and your calf muscles and the bones between

1110
03:21:09.040 --> 03:21:15.239
your knees and your feet incorporate. And of course your

1111
03:21:15.319 --> 03:21:29.319
ankles so important. Anyone that's had even the slightest sprain

1112
03:21:29.440 --> 03:21:36.440
of an ankle knows how how much we take our

1113
03:21:36.600 --> 03:21:45.159
ankles for granted. And it's kind of strange in a

1114
03:21:45.200 --> 03:21:50.840
way when you think that. You know, logically, our wrists

1115
03:21:50.959 --> 03:21:54.120
are a lot thinner than the rest of our arms,

1116
03:21:54.920 --> 03:21:58.440
which is okay, it doesn't I can't see any problem

1117
03:21:58.479 --> 03:22:03.360
with that because we're just picking stuff up. But her

1118
03:22:03.440 --> 03:22:09.319
ankles so much thinner than the rest of our legs,

1119
03:22:15.680 --> 03:22:20.120
and from a physics perspective or logical even it doesn't

1120
03:22:20.159 --> 03:22:26.360
really make sense that all this weight would ultimately be

1121
03:22:27.280 --> 03:22:37.360
resting on your ankles then leading to your feet that

1122
03:22:37.879 --> 03:22:46.120
thin area, a thin bone. Yeah, it does so much

1123
03:22:46.200 --> 03:22:53.280
great work. Supports us, supports our body for a lifetime,

1124
03:22:58.000 --> 03:23:07.600
helps us to balance, It helps you to get around

1125
03:23:07.680 --> 03:23:16.639
and be mobile. And there's the calf muscles. Of course,

1126
03:23:21.719 --> 03:23:24.239
when I was younger, I couldn't see the point in

1127
03:23:24.280 --> 03:23:30.200
calf muscles. I didn't seem to do anything. Okay, if

1128
03:23:30.239 --> 03:23:33.799
I walked around on tiptoes, then my calf muscles get

1129
03:23:33.840 --> 03:23:37.559
some work. But of course that's not true. The calf

1130
03:23:37.680 --> 03:23:47.360
muscles are being used whenever we use our legs, and

1131
03:23:47.440 --> 03:24:00.479
your shins there to protect your lower legs, shaped away

1132
03:24:02.280 --> 03:24:14.440
almost as a protector for the bone, leading of course

1133
03:24:14.479 --> 03:24:24.639
to your ankles and your feet. But we're not going

1134
03:24:24.680 --> 03:24:26.879
to focus on your feet. We're just going to focus

1135
03:24:26.920 --> 03:24:33.559
on the legs. I realize that now that I've mentioned

1136
03:24:33.600 --> 03:24:38.319
your feet, it probably focuses on them anyway, So maybe

1137
03:24:38.360 --> 03:24:44.520
I should focus on your feet a little bit. You

1138
03:24:44.559 --> 03:24:49.200
can have them in your awareness the same as you

1139
03:24:49.799 --> 03:24:53.719
have your thighs in your awareness. Even though we haven't

1140
03:24:53.719 --> 03:24:59.479
been focusing on your thighs a few minutes, let me

1141
03:24:59.559 --> 03:25:10.360
focus in on your ankles. There's still that sensation of

1142
03:25:13.520 --> 03:25:26.319
comfort in your thighs, and there's that movement of energy

1143
03:25:28.360 --> 03:25:35.399
because the thighs hold lots of different sensations. Of course,

1144
03:25:35.440 --> 03:25:40.239
there's the muscles, the big straw muscles that we have

1145
03:25:40.399 --> 03:25:53.799
in our thighs, but the skin on the outside of

1146
03:25:53.840 --> 03:25:59.159
the thighs as in the outside of all of our body,

1147
03:26:00.040 --> 03:26:11.559
and be very sensitive, sensitive to the touch, sensitive to temperature.

1148
03:26:18.079 --> 03:26:25.600
And inside your thighs the bones, there's the muscle, there's

1149
03:26:25.639 --> 03:26:30.479
the blood, vessels, the ar trees, it's all this stuff.

1150
03:26:30.600 --> 03:26:39.319
It's inside your thighs. And I guess sometimes it'd be

1151
03:26:39.399 --> 03:26:43.600
nice if you could actually put your fingers inside your

1152
03:26:43.600 --> 03:26:49.840
thighs and a message, so you can message on the outside,

1153
03:26:50.079 --> 03:26:53.000
of course, but to be able to get deep into

1154
03:26:53.040 --> 03:26:57.879
the muscles and to be able to just message inside

1155
03:26:57.920 --> 03:27:04.959
your thighs, message in the bones of your leg, massage

1156
03:27:05.000 --> 03:27:14.399
in all the veins, and just gently healing your thighs,

1157
03:27:18.159 --> 03:27:23.520
and you could move down message and inside your knees,

1158
03:27:24.840 --> 03:27:31.719
just message in those bones, but with healing fingertips, spreading

1159
03:27:31.760 --> 03:27:37.639
that healing energy deep into the joints of your knees.

1160
03:27:42.959 --> 03:27:46.639
Of course, there's the back of your your knee, you know,

1161
03:27:46.760 --> 03:27:52.760
the inside crease where your knee is. It's a very

1162
03:27:52.959 --> 03:27:58.959
sensitive area. Very it feels very nice when you stroke it.

1163
03:28:00.239 --> 03:28:03.639
That might be because it's an area that's not really

1164
03:28:03.799 --> 03:28:10.440
touched very often. It's almost like a hidden part, that

1165
03:28:10.600 --> 03:28:17.360
crease in your legs. It's almost it's like a part

1166
03:28:17.479 --> 03:28:22.360
that has a sensitivity, which is a little bit different.

1167
03:28:30.159 --> 03:28:40.120
Of course, it's protected by your legs. So you can

1168
03:28:40.159 --> 03:28:45.559
imagine putting your fingers into that crease in your legs,

1169
03:28:50.879 --> 03:28:54.559
that fold in between your legs. You can just mess

1170
03:28:54.600 --> 03:29:01.840
out with your fingertips. Imagine your fingertips going inside, massage

1171
03:29:01.879 --> 03:29:11.639
in the muscle tissue you can cause, field the bones

1172
03:29:12.040 --> 03:29:24.000
of your knees, healing through your fingertips, and then as

1173
03:29:24.040 --> 03:29:29.719
you go down to your calf muscles. Now that's the

1174
03:29:29.760 --> 03:29:33.280
part I'd like to be able to really put my

1175
03:29:33.399 --> 03:29:42.239
fingertips deep inside my calf muscles, massage in every single

1176
03:29:43.200 --> 03:29:54.879
tissue of that muscle, healing every part, and then doing

1177
03:29:54.920 --> 03:30:02.399
the same for my shins message gin and gently stroking

1178
03:30:02.559 --> 03:30:08.959
the bones, gently stroking them, healing in a loving way,

1179
03:30:10.239 --> 03:30:16.639
because they deserve to be treated as the precious bones

1180
03:30:16.680 --> 03:30:21.360
that they are, Because our legs are so precious as

1181
03:30:21.399 --> 03:30:26.120
in all the other parts of our body, and more

1182
03:30:26.159 --> 03:30:40.319
precious than any jure on the planet. When you start

1183
03:30:40.440 --> 03:30:52.440
to think about your legs in this way, it can

1184
03:30:52.600 --> 03:31:02.079
change your perspective. It might sound a bit a bit

1185
03:31:02.360 --> 03:31:07.879
silly to start with the idea of having love for

1186
03:31:07.920 --> 03:31:17.319
your legs, showing appreciation for your thighs, wanting to be

1187
03:31:17.319 --> 03:31:23.879
able to put your hands in your thighs and massage

1188
03:31:24.680 --> 03:31:30.319
the muscles and the bones, and to get your fingers

1189
03:31:30.520 --> 03:31:40.319
deep in there, releasing all tension. Just to show how

1190
03:31:40.440 --> 03:31:47.840
much you care about your legs, how much you care

1191
03:31:48.159 --> 03:31:56.200
for what your legs do for you regularly, your knees,

1192
03:31:56.440 --> 03:32:09.280
your calves, your ankles, the strength of your ankles, considering

1193
03:32:09.479 --> 03:32:14.000
how thin they are compared to the rest of your legs,

1194
03:32:14.120 --> 03:32:27.840
especially your thighs. Yeah, they're so strong, so flexible, absolutely

1195
03:32:28.079 --> 03:32:39.920
amazing things. Your ankles are truly a gift because of

1196
03:32:39.959 --> 03:32:51.280
what they do for you, supporting all that weight, regardless

1197
03:32:51.319 --> 03:32:55.280
of how what weight you are, even if you only

1198
03:32:55.719 --> 03:33:00.520
ate stone, there's still a lot of weight for these

1199
03:33:00.920 --> 03:33:07.319
little ankles. Now, I'm a lot heavier than eight snow

1200
03:33:09.000 --> 03:33:17.799
double down, yet my ankles support my body all the

1201
03:33:17.920 --> 03:33:24.239
time or the they do give off a sigh of

1202
03:33:24.319 --> 03:33:30.000
relief when I sit down, as have my whole legs do.

1203
03:33:33.680 --> 03:33:40.520
My feet feet also go and my toes clap. I'm

1204
03:33:40.559 --> 03:34:09.079
so happy. Your legs really are amazing, And I know

1205
03:34:09.440 --> 03:34:16.399
that about talking about your legs is probably possibly among

1206
03:34:16.479 --> 03:34:20.799
the most most boring things you've ever heard anyone say,

1207
03:34:21.680 --> 03:34:31.360
possibly they're boring or not. Everything I said is true.

1208
03:34:31.600 --> 03:34:46.520
Your legs are amazing. Your legs deserve not just respect,

1209
03:34:52.280 --> 03:35:04.639
they deserve to relax deeply. They deserve to take some

1210
03:35:04.840 --> 03:35:10.879
time out of the day to just let go completely.

1211
03:35:28.760 --> 03:35:46.639
Your legs really can relax. And because the legs are

1212
03:35:46.799 --> 03:35:52.079
so such a most, you know, very important part of

1213
03:35:52.200 --> 03:35:56.000
your body. When you relax your legs, the rest of

1214
03:35:56.079 --> 03:36:07.639
your body also naturally follows in that journey of comfort.

1215
03:36:15.760 --> 03:36:19.639
I can feel it in my hips. My hips feel

1216
03:36:20.280 --> 03:36:28.280
really loose, and also my lwer back as well. My

1217
03:36:28.399 --> 03:36:34.159
lower back really feels it feels stretched, even though I'm

1218
03:36:34.239 --> 03:36:40.479
just sitting in a chair and there's no stretching as

1219
03:36:40.479 --> 03:36:43.520
far as I'm aware that I'm doing. But it's almost

1220
03:36:43.520 --> 03:36:47.360
as if the muscles are just relaxed so much that

1221
03:36:47.440 --> 03:36:55.079
there is a natural stretch as the tension has reduced

1222
03:36:55.959 --> 03:37:14.559
a lot. And I'm now going to count down from

1223
03:37:15.159 --> 03:37:24.200
ten down to one, and you can continue to fill

1224
03:37:26.000 --> 03:38:03.639
wonderfully relaxed ten nine, eight, seven, six, five, four three two,

1225
03:38:07.159 --> 03:38:24.879
Why relax? So I'm just going to count down the

1226
03:38:25.120 --> 03:38:29.639
fire down to one. And as a countdown, if you

1227
03:38:29.760 --> 03:38:36.719
just focus on the numbers, just the numbers counting down,

1228
03:38:37.719 --> 03:38:46.879
and notice how you feel in this moment as you

1229
03:38:47.000 --> 03:38:54.520
hear the numbers counting down, knowing that those numbers counting

1230
03:38:54.600 --> 03:39:04.799
down represent you feeling calmer, not just in your body,

1231
03:39:04.920 --> 03:39:13.319
but also relaxing your mind. I just notice how you feel.

1232
03:39:14.159 --> 03:39:20.120
There's nothing to do, there's nothing to say, there's nothing

1233
03:39:20.200 --> 03:40:11.920
to think about, starting with number five, four, three, two one.

1234
03:40:12.680 --> 03:40:25.159
And as you notice the gradual letting go the tension

1235
03:40:25.360 --> 03:40:32.600
in your body, you may also begin to notice and

1236
03:40:32.639 --> 03:40:41.680
be aware of how your mind is starting to slow down.

1237
03:40:44.159 --> 03:40:50.520
This is just a natural thing that happens. It's not

1238
03:40:50.719 --> 03:40:55.920
really a special procedure. It's just natural because as your

1239
03:40:57.200 --> 03:41:03.280
body relaxes, your mind also starts to relax. And the

1240
03:41:03.280 --> 03:41:07.040
more your mind relaxes, the more your body relaxes. It's

1241
03:41:07.079 --> 03:41:19.280
just a continuous circle of relaxation. And there's that calmness

1242
03:41:19.360 --> 03:41:26.559
that comes from relative quietness. You know, even even if

1243
03:41:26.559 --> 03:41:33.479
there's background sounds, either your side or mine, it's still

1244
03:41:33.920 --> 03:41:39.200
going to be quite calm. You know, you haven't got

1245
03:41:39.239 --> 03:41:44.399
the television on, there's no music in the background, unless

1246
03:41:44.399 --> 03:41:51.840
you're listening to the recording with music. Of course, you're

1247
03:41:52.000 --> 03:41:54.159
very likely not going to be sitting in a room

1248
03:41:54.200 --> 03:41:58.799
with other people. Of course it might be, but generally

1249
03:41:58.920 --> 03:42:03.559
it's more ideal if you can do this on your own,

1250
03:42:03.760 --> 03:42:13.920
so no distractions, and when you stop thinking about stuff,

1251
03:42:20.399 --> 03:42:30.719
relaxation automatically rises, a sense of comfort starts to grow,

1252
03:42:35.200 --> 03:42:41.959
and without trying to build it up into something fantastical

1253
03:42:42.280 --> 03:42:54.040
or something magical, this is just a natural process, something

1254
03:42:54.159 --> 03:43:04.399
that's easy to accomplish. In fact, it's almost you know,

1255
03:43:04.479 --> 03:43:11.360
the sense of relaxing completely happens really when you put

1256
03:43:11.479 --> 03:43:15.399
no effort into it. It's not something that you can

1257
03:43:15.479 --> 03:43:27.120
really force. It's something that happens naturally. And part of

1258
03:43:27.520 --> 03:43:37.760
the process of this recording and others is simply two

1259
03:43:39.319 --> 03:43:49.879
allow you to take advantage of this space this time.

1260
03:43:52.600 --> 03:44:03.639
It's just let go to just be here, to be

1261
03:44:04.239 --> 03:44:17.680
in tune with how you feel, yet with the intention

1262
03:44:19.920 --> 03:44:31.399
of wanting to relax deeply and maybe even to fall asleep,

1263
03:44:32.520 --> 03:44:37.760
depending on what it is that you wish for yourself

1264
03:44:39.479 --> 03:44:54.559
in this moment. As we know, relaxing is the majority

1265
03:44:55.760 --> 03:45:00.000
of the process of falling asleep. The actual fallness sleep

1266
03:45:00.280 --> 03:45:07.239
part is the tiny bit at the end. The deeper

1267
03:45:08.399 --> 03:45:30.680
relaxed you become the easier you find yourself drifting. But

1268
03:45:30.799 --> 03:45:37.440
you can also if you choose stay focused on my

1269
03:45:37.600 --> 03:46:05.639
voice and really enjoy the process of gradually relaxing each

1270
03:46:06.120 --> 03:46:32.680
muscle in your body effortlessly and just observing the sensation

1271
03:46:37.959 --> 03:46:53.639
of letting go completely. This time, I'm going to count

1272
03:46:53.680 --> 03:47:03.760
from six down to one, and you can notice your

1273
03:47:03.920 --> 03:47:14.280
mind calming down more with each number that you hear

1274
03:47:14.600 --> 03:48:23.680
me say, naturally, feeling calm and slow and peaceful sex five, four,

1275
03:48:55.600 --> 03:50:30.239
three f one. Being aware of how your mind has

1276
03:50:30.280 --> 03:50:58.719
slowed right down, sinking deeply into relaxation. And as you

1277
03:50:58.879 --> 03:51:07.440
focus on your mind, and you may notice that there

1278
03:51:07.479 --> 03:51:15.520
are some thoughts still there, maybe some stubborn thoughts that

1279
03:51:17.799 --> 03:51:30.840
for some reason perhaps need your attention. That's what you

1280
03:51:30.920 --> 03:51:44.079
can do is send love to those thoughts. Sprinkle those

1281
03:51:44.200 --> 03:51:54.440
thoughts with love like all petals from a flower. Just

1282
03:51:54.520 --> 03:52:02.239
sprinkle it over them, petals filled with love towards those thoughts,

1283
03:52:02.760 --> 03:52:09.600
to let those thoughts know that you're not abandoned in them.

1284
03:52:10.559 --> 03:52:18.680
You just need them. You require them to just calm down,

1285
03:52:20.600 --> 03:52:38.079
slow down, quiet down for now. So as you focus

1286
03:52:38.159 --> 03:52:43.479
on those remaining thoughts, as we count down this time

1287
03:52:43.520 --> 03:52:52.000
from seven down to one. With each number, just imagine

1288
03:52:52.120 --> 03:53:08.280
sprinkling those flower petals of love, kindness, gratitude over those thoughts,

1289
03:53:13.360 --> 03:53:19.559
which will allow them to just melt away and relax deeply.

1290
03:53:23.719 --> 03:53:38.200
With every number, those thoughts will become more and more relaxed.

1291
03:53:43.760 --> 03:56:07.879
Starting with number seven, six, five, four, three, two one. Yeah,

1292
03:56:14.840 --> 03:56:31.920
And as you now notice how relaxed you're feeling in

1293
03:56:31.959 --> 03:56:53.520
your body, we're going to focus on your hands, because

1294
03:56:53.600 --> 03:57:00.360
the more relaxed your hands are, the more relaxed body

1295
03:57:01.239 --> 03:57:21.360
and mind are. And there's you focus on your hands

1296
03:57:22.200 --> 03:57:32.360
and your fingers. There's nothing needed to be done. There's

1297
03:57:32.399 --> 03:57:37.319
no clenching of fists or tents in the fingers or

1298
03:57:37.360 --> 03:57:51.799
anything like that. It's just noticing and focusing on your hands,

1299
03:57:58.760 --> 03:58:21.040
noticing how they feel. Because the more relaxed your hands feel,

1300
03:58:24.479 --> 03:58:33.680
the calmer your mind feels, and the more comfort you

1301
03:58:33.879 --> 03:59:01.680
feel throughout your body. You may have already noticed you're

1302
03:59:06.040 --> 03:59:37.520
mind is starting to dress fain just on your hands

1303
03:59:38.680 --> 03:59:56.760
and fingers, allowing them to experience a real deepening of

1304
03:59:56.799 --> 04:00:11.959
that relaxation in your hands and fingers more and more

1305
04:00:12.079 --> 04:00:36.000
relaxed with each number from eight down to one, you

1306
04:00:36.079 --> 04:00:47.319
can almost feel that healing and relaxing, energy spreading into

1307
04:00:47.360 --> 04:01:05.920
your hands and fingers, becoming year and more relaxing. With

1308
04:01:06.319 --> 04:01:24.920
each number you hear, going down from eight down to one, drifting,

1309
04:01:28.600 --> 04:02:56.600
drifting again, starting with number eight, seven, six.

1310
04:03:30.440 --> 04:04:28.760
Five, four, three.

1311
04:04:46.040 --> 04:05:44.239
Two, just being here now, nothing to think about, nothing

1312
04:05:44.280 --> 04:05:55.280
to do, nothing to say, and everything just feels calmer.

1313
04:06:00.120 --> 04:06:07.879
This is your natural state of being. This is how

1314
04:06:07.959 --> 04:06:14.520
you just normally feel when you take away all that

1315
04:06:14.959 --> 04:06:22.360
other stuff that we add, you know, things like stress

1316
04:06:22.479 --> 04:06:38.120
and worrying and overthinking and anxiety, tension, just generally thinking

1317
04:06:38.159 --> 04:06:43.959
about stuff. When you take that away, which is what

1318
04:06:44.000 --> 04:06:55.920
we do, what we do now, you're left with a

1319
04:06:56.000 --> 04:07:04.879
real sense of peacefulness, which comes to you very quickly

1320
04:07:09.040 --> 04:07:19.920
because ultimately it's just a feeling, a feeling of comfort.

1321
04:07:23.520 --> 04:07:26.879
It's almost as if you've gone inside yourself and you've

1322
04:07:26.920 --> 04:07:41.600
found a special place where everything is peaceful, a place

1323
04:07:41.760 --> 04:07:49.680
where you can feel relaxed and your natural sense of comfort,

1324
04:07:52.799 --> 04:08:00.600
a place where you can be you, where you can

1325
04:08:00.959 --> 04:08:07.639
accept yourself for who you are, the place where you're

1326
04:08:07.639 --> 04:08:18.200
not trying to please anybody else ever, a place where

1327
04:08:18.239 --> 04:08:27.719
you can actually not just love yourself, but in some

1328
04:08:27.799 --> 04:08:37.280
ways more importantly, you can like yourself, appreciate who you are.

1329
04:08:46.120 --> 04:08:59.959
That sense of gratitude is in the air all around you.

1330
04:09:00.360 --> 04:09:08.239
That's also a place where you can actually feel the

1331
04:09:08.559 --> 04:09:23.879
healing energy soaking into your body. Healing energy soaking into

1332
04:09:23.959 --> 04:09:34.000
your body, and that healing energy spreads through your veins,

1333
04:09:37.680 --> 04:09:49.079
traveling to each and every single part of your body,

1334
04:09:50.479 --> 04:09:55.120
and you start to realize that actually that healing energy

1335
04:09:57.559 --> 04:10:04.000
it's not just entered into your brain, it's become part

1336
04:10:04.479 --> 04:10:15.760
of your brain, and that spinal fluid is now mixed

1337
04:10:15.879 --> 04:10:27.040
with healing energy, not just allowing you to feel so

1338
04:10:27.239 --> 04:10:39.159
much more relaxed and healthy in this moment, but also

1339
04:10:42.079 --> 04:10:49.600
you start to realize to actually, what's happening now with

1340
04:10:49.719 --> 04:10:59.440
that heathing, relaxing energy spreading through your body, it's actually

1341
04:10:59.760 --> 04:11:09.719
change in your life. It's actually changing the way you're

1342
04:11:09.799 --> 04:11:16.280
going to feel not just now, but tomorrow and the

1343
04:11:16.360 --> 04:11:25.760
next day. As your health improves, not just your physical

1344
04:11:25.840 --> 04:11:33.479
health but your mental health. Things that used to bother

1345
04:11:33.559 --> 04:11:40.680
you in the past, for some reason, no longer have

1346
04:11:40.879 --> 04:11:48.200
the effect that they used to because something has changed

1347
04:11:49.719 --> 04:12:00.959
deep within you. Maybe things that used to cause you

1348
04:12:01.040 --> 04:12:13.600
to feel anger no longer have that power to control you.

1349
04:12:16.079 --> 04:12:22.360
The way they seem to be able to before, as

1350
04:12:22.479 --> 04:12:37.680
you realize that you're the one who decides what affects you,

1351
04:12:37.680 --> 04:12:48.040
You're the one who decides to feel relaxed and calm

1352
04:12:48.079 --> 04:13:00.760
when you choose to enjoy noticing these natural divose lipments

1353
04:13:03.399 --> 04:13:14.680
of healing, continuing to grow and improve your life day

1354
04:13:14.840 --> 04:13:27.000
by day, including of course, your ability to relax so

1355
04:13:27.280 --> 04:13:42.440
much easier and sleeping. It is the most natural thing

1356
04:13:42.760 --> 04:13:52.760
in the world to you, because falling asleep is something

1357
04:13:52.879 --> 04:14:03.799
that you've done so many times in your life, and

1358
04:14:03.920 --> 04:14:07.840
you know that you were born, as we all were,

1359
04:14:08.520 --> 04:14:18.719
with the ability to fall asleep naturally. We were born

1360
04:14:19.799 --> 04:14:30.280
with that ability to just drift off into a deep,

1361
04:14:31.520 --> 04:14:43.280
healing sleep. Even when we're kids, sometimes we'll fall asleep

1362
04:14:43.360 --> 04:14:47.399
when we don't even want to try to take us

1363
04:14:47.520 --> 04:14:51.920
stay awake. Maybe it's a birthday in the morning, or

1364
04:14:51.920 --> 04:14:56.280
it's Christmas or holiday or something we look forward to.

1365
04:14:56.719 --> 04:15:00.840
We don't want to go to sleep. But the more

1366
04:15:01.360 --> 04:15:06.280
we want to stay awake, the more we just start

1367
04:15:06.360 --> 04:15:14.680
to drift. And the more you fight drifting, the more

1368
04:15:14.719 --> 04:15:19.479
you try to stop yourself and drift in asleep, the

1369
04:15:19.639 --> 04:15:31.600
deeper and stronger that drifting becomes. Because we're born not

1370
04:15:31.799 --> 04:15:37.959
just with the need to relax deeply and to naturally

1371
04:15:38.040 --> 04:15:48.200
fall asleep, but it's our birthright, it's part of our DNA.

1372
04:15:55.239 --> 04:16:00.319
And sometimes as we get older in life, perhaps at

1373
04:16:00.479 --> 04:16:13.680
times we have forgotten that relaxing completely. It's not only

1374
04:16:14.840 --> 04:16:38.440
a wonderfully pleasant experience, it's also really easy. It's very

1375
04:16:39.159 --> 04:16:45.520
very easy to let go, because that's all it is.

1376
04:16:45.559 --> 04:17:00.399
It's just deciding to let go. And when you press

1377
04:17:00.559 --> 04:17:08.719
the play button on my recordings, you have given permission

1378
04:17:11.079 --> 04:17:18.799
for my voice to relax you. When you press that

1379
04:17:18.959 --> 04:17:24.559
play button, you have given me permission for my words

1380
04:17:28.399 --> 04:17:41.920
to affect you in a positive, only a positive way,

1381
04:17:42.760 --> 04:18:06.319
opening up your mind too useful and healing suggestions that

1382
04:18:06.440 --> 04:18:17.760
can have such an amazing effect on how you feel

1383
04:18:18.360 --> 04:18:32.639
right now, as well as those changes that continue long

1384
04:18:32.920 --> 04:18:43.440
after the recording ends, those changes within you that continue

1385
04:18:43.479 --> 04:18:56.719
to flourish and grow, transforming your life in a positive,

1386
04:18:58.559 --> 04:19:08.159
beautiful way, allowing you to move forward in your life

1387
04:19:09.639 --> 04:19:24.440
in the direction that you choose for yourself. And this feeling,

1388
04:19:27.159 --> 04:19:35.319
this feeling that you can experience of safety, comfort, calmness,

1389
04:19:43.040 --> 04:19:56.840
just feels so nice. It's such a healthy place to

1390
04:19:56.959 --> 04:20:17.719
be and that positivity grows within you each and every

1391
04:20:18.440 --> 04:20:30.760
day moving forward, you're going to find that you're more

1392
04:20:30.879 --> 04:20:46.040
relaxed physically and in your mind is more relaxed. And

1393
04:20:46.079 --> 04:20:51.440
it's not that you're thinking slower, it's just that your

1394
04:20:51.559 --> 04:21:03.600
mind will be less clogged up with unnecessary negativity because

1395
04:21:03.639 --> 04:21:13.520
from now on, your mind rejects negativity. From now on,

1396
04:21:14.040 --> 04:21:24.879
you're going to start noticing when negativity arises, and you

1397
04:21:24.920 --> 04:21:38.719
can just say stop, stop, and that negativity will turn

1398
04:21:38.840 --> 04:21:59.239
around and leave you alone. Stop and that negativity will disappear.

1399
04:22:07.360 --> 04:22:13.879
And as you notice that you feel way more relaxed

1400
04:22:15.239 --> 04:22:30.639
than you probably expected, you can now congratulate yourself because

1401
04:22:30.799 --> 04:22:37.200
you're the person that has done this. You are the

1402
04:22:37.319 --> 04:22:42.440
one that has opened your mind up to the simple

1403
04:22:42.600 --> 04:22:50.520
facts that you can feel more relaxed in your body

1404
04:22:51.200 --> 04:23:00.520
and in your mind. You've opened your mind up to

1405
04:23:02.840 --> 04:23:09.440
the birthright of being able to just fall asleep easily

1406
04:23:10.440 --> 04:23:24.520
when you choose. And that's a nice feeling. Don't you

1407
04:23:24.559 --> 04:23:36.159
think it feels nice? Doesn't it? To feel calm? All

1408
04:23:36.200 --> 04:23:40.840
that healing energy is spreading through your body and your

1409
04:23:40.920 --> 04:23:56.719
mind to spend time in a special place where negativity

1410
04:23:58.200 --> 04:24:11.079
can no longer enter. Negativity is banned, it's barred, it's

1411
04:24:11.159 --> 04:24:17.879
not allowed entry. Doesn't it doesn't. This doesn't deserve to

1412
04:24:17.920 --> 04:24:27.200
be here, doesn't belong here. Negativity has no place in

1413
04:24:27.239 --> 04:24:43.840
your life, which makes room for more comfort, more heathing,

1414
04:24:45.959 --> 04:25:13.239
more relaxation, more peace. It feels nice, doesn't it? Just

1415
04:25:16.680 --> 04:25:36.639
the let go with everything. I'm going to count down

1416
04:25:36.799 --> 04:25:45.520
now from twenty down to one. You can continue to relax.

1417
04:25:47.639 --> 04:25:59.239
If you choose, you can drift to sleep. With every

1418
04:25:59.399 --> 04:26:11.040
number you hear me say, you can feel twice as relaxed,

1419
04:26:14.040 --> 04:26:24.159
or if you choose, you can feel twice a sleepy

1420
04:26:25.120 --> 04:28:30.520
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,

1421
04:28:38.959 --> 04:29:24.399
five four. Yeah, this is your time to just take

1422
04:29:24.399 --> 04:29:39.559
a break, your time to relax, to allow your mind

1423
04:29:39.680 --> 04:29:57.000
to slow down, to give yourself permission to take a

1424
04:29:57.040 --> 04:30:10.680
break from everything. And you, you're the only person that

1425
04:30:10.799 --> 04:30:16.799
can make that decision. You're the only person that can

1426
04:30:16.840 --> 04:30:36.520
actually tell your mind to just relax, to just take

1427
04:30:36.639 --> 04:30:49.879
some time off so that you can focus on your body,

1428
04:30:50.799 --> 04:31:05.799
getting in touch with how you feel physically, and in

1429
04:31:05.840 --> 04:31:13.639
the process of this body scan where you focus on

1430
04:31:13.840 --> 04:31:23.959
different parts of your body, those parts that you focus

1431
04:31:24.040 --> 04:31:35.840
on and observe. Even though you're not purposely requesting for

1432
04:31:35.959 --> 04:31:42.040
those parts of your body to relax, it's kind of expected.

1433
04:31:43.559 --> 04:31:49.239
You expect when you listen to my voice to feel

1434
04:31:50.159 --> 04:32:00.639
more relaxed naturally, because when you listen then to me,

1435
04:32:03.719 --> 04:32:15.559
your attention is focused on my words, and as my

1436
04:32:15.760 --> 04:32:30.040
words guide you to focus on those parts of your body,

1437
04:32:31.120 --> 04:32:53.280
your focus increases, which actually calms your mind. And when

1438
04:32:53.319 --> 04:33:12.680
your mind calms down, your body relaxes. And when your

1439
04:33:12.720 --> 04:33:36.520
body calms down, your mind relaxes. And even though we've

1440
04:33:36.639 --> 04:33:45.720
not really started the focus on your body, you can

1441
04:33:46.159 --> 04:34:01.520
already feel that healing energy spreading through your body, pushing

1442
04:34:01.759 --> 04:34:16.000
out stress and tension, healing all the parts of your body,

1443
04:34:17.919 --> 04:34:25.639
including your skin, your bones, your blood, all of your

1444
04:34:25.759 --> 04:34:31.520
organs inside your body, all of the muscles, all of

1445
04:34:31.560 --> 04:34:39.080
the fat, all of everything, every hair on your body

1446
04:34:41.200 --> 04:34:52.599
is filled with that healing energy. And when your brain

1447
04:34:57.200 --> 04:35:10.439
fills with that healing energy, the feeling of comfort and

1448
04:35:10.599 --> 04:35:37.360
relaxation increases, deeply increases in a way that your mind

1449
04:35:40.319 --> 04:35:53.880
starts to feel perhaps bit drowsy because it's not needed,

1450
04:35:57.200 --> 04:36:13.520
and it may start to drift if that's what's needed.

1451
04:36:16.639 --> 04:36:21.400
So if you're listening to this and what you need

1452
04:36:21.479 --> 04:36:27.360
is deep relaxation, that's what you'll get. If what you

1453
04:36:27.599 --> 04:36:35.680
need is to fall asleep naturally and easily as your

1454
04:36:35.759 --> 04:36:52.159
mind drifts, that's also what will happen. Because by pressing

1455
04:36:52.240 --> 04:36:57.040
that play button on the podcast and listening to me,

1456
04:36:58.200 --> 04:37:06.799
you give permission for your body and your mind. In fact,

1457
04:37:11.639 --> 04:37:16.000
you give the command to your body and your mind

1458
04:37:16.279 --> 04:37:28.720
to relax deeply and to drift off to sleep if

1459
04:37:28.880 --> 04:37:44.319
that's what you want or need. And as I focus

1460
04:37:45.599 --> 04:37:55.840
on the different parts of your body, you may start

1461
04:37:56.040 --> 04:38:04.040
to just drift. And then you come back again and

1462
04:38:04.200 --> 04:38:08.680
you hear me talking, and I'm focusing on a different

1463
04:38:08.759 --> 04:38:23.159
part of your body, you may find yourself drifting. You

1464
04:38:23.240 --> 04:38:30.840
don't realize you're drifting until you stop drifting and you're

1465
04:38:30.880 --> 04:38:38.159
alert again to my voice focusing on a different part

1466
04:38:38.279 --> 04:38:47.680
of your body starts to relax even deeper, because that

1467
04:38:47.880 --> 04:39:02.159
drifting is basically you already in the sleep zone. And

1468
04:39:02.279 --> 04:39:07.319
the more you drift, the longer you drift, and the

1469
04:39:07.400 --> 04:39:22.799
longer you drift, eventually that drifting continues into sleep, and

1470
04:39:22.880 --> 04:39:32.119
that's the last you remember until you wake up in

1471
04:39:32.200 --> 04:39:37.360
your own time when you experience the right amount of

1472
04:39:37.479 --> 04:39:46.279
sleep for you, because when you do and if you

1473
04:39:46.360 --> 04:40:05.240
do fall asleep, it's extremely pleasant. So relaxing, deep healing sleep,

1474
04:40:15.000 --> 04:40:22.360
I'm going to feel so nice to relax into your

1475
04:40:22.439 --> 04:40:29.919
own body and mind as you as you feel that

1476
04:40:31.040 --> 04:40:44.599
healing energy is spreading through it, relaxing us so deeply, relaxing,

1477
04:40:44.880 --> 04:41:01.680
use so so deeply. As we start to focus on

1478
04:41:01.840 --> 04:41:24.520
your eyes, moving down to your jaw, down to your neck,

1479
04:41:32.000 --> 04:42:20.279
your shoulders, arms, hands, fingers, your chest, stomach, your back,

1480
04:42:26.799 --> 04:43:04.360
your spine, you hips, your legs, your feet, your toes,

1481
04:43:21.439 --> 04:43:35.520
and feelingeings spreading and growing inside your body, feeling you up.

1482
04:43:38.319 --> 04:43:51.880
Now let's focus again on parts of your body, focusing

1483
04:43:52.000 --> 04:44:03.040
this time on your forehead, on your mouth, your lips,

1484
04:44:05.000 --> 04:44:24.200
your tongue, the whole of your mouth. Focus in on

1485
04:44:24.240 --> 04:44:34.599
your fingers. Maybe you could move your fingers a little bits.

1486
04:44:34.840 --> 04:44:50.319
You can focus on each one individually, both hands, and

1487
04:44:50.439 --> 04:44:53.400
even though as you focus on both of your hands

1488
04:44:54.200 --> 04:45:04.240
now they almost seem to just melt into one. Where

1489
04:45:04.360 --> 04:45:08.159
is your right hand start in your left hand end,

1490
04:45:11.639 --> 04:45:23.159
almost as if we just mixed together. Now focusing on

1491
04:45:23.200 --> 04:45:51.200
your knees, just noticing how your knees fell. Now, focusing

1492
04:45:51.720 --> 04:46:04.159
on your elbows, focusing on both of your elbows, just

1493
04:46:04.319 --> 04:46:39.599
observing the feeling off your elbows. Now focusing and observing

1494
04:46:41.439 --> 04:46:56.840
the back of your neck, feeding that energy on the

1495
04:46:56.880 --> 04:47:46.880
back of your neck, absurd your ankles, being aware of

1496
04:47:47.119 --> 04:48:58.720
physical sensations in your ankles not to seem no its

1497
04:49:02.080 --> 04:49:16.560
on both of your feet. Being aware how you taste

1498
04:49:19.240 --> 04:50:10.959
feel right now, ninety sn how your entire body feels,

1499
04:50:20.560 --> 04:51:14.840
noticing your mind feels now, letting go, letting go, letting

1500
04:51:15.759 --> 04:52:04.279
go everything, letting go, letting go, letting go everything you sing.

1501
04:52:10.439 --> 04:52:14.159
I'm going to start now, and I would like you just,

1502
04:52:14.279 --> 04:52:19.959
first of all, just to see yourself lying down on

1503
04:52:20.040 --> 04:52:26.240
that message table, lying on your front. Your head is supported,

1504
04:52:26.639 --> 04:52:35.360
your arms are supported, and you feel comfortable and breathing.

1505
04:52:35.439 --> 04:52:45.000
It's really easy, and you feel you feel confident in

1506
04:52:45.080 --> 04:52:47.319
how you look as well. So there's none of that

1507
04:52:47.439 --> 04:52:55.279
issue of body problems or shyness, because I'm a professional

1508
04:52:55.360 --> 04:53:01.880
and this is a therapy session, so none of that

1509
04:53:01.919 --> 04:53:12.479
stuff matters whatsoever. This is about you. This is about

1510
04:53:12.520 --> 04:53:20.680
how you feel and how you can enjoy that sense

1511
04:53:20.759 --> 04:53:26.880
of comfort and relaxation that comes from letting go and

1512
04:53:26.959 --> 04:53:35.119
allowing my hands and my fingers to relax you by

1513
04:53:35.119 --> 04:53:43.680
a message your body. So I want to start off

1514
04:53:43.840 --> 04:53:48.799
just by placing my hands on the back of your head,

1515
04:53:50.200 --> 04:53:55.560
just gently, just you can feel what my hands feel

1516
04:53:55.639 --> 04:54:02.439
like really on you. So you can maybe feel the

1517
04:54:02.479 --> 04:54:05.720
warmth of my hands on the back of your head.

1518
04:54:08.319 --> 04:54:11.880
With my hands to the side of your head, not pressing,

1519
04:54:12.000 --> 04:54:18.439
but just holding there very gently, maybe over your ears,

1520
04:54:18.880 --> 04:54:21.919
and a little bit on your face, just so you

1521
04:54:21.959 --> 04:54:36.279
can feel my hands so you can become accustomed to them.

1522
04:54:38.479 --> 04:54:40.680
And now put my hands on the back of your

1523
04:54:40.720 --> 04:54:48.119
head again and gently let them slide down onto the

1524
04:54:48.200 --> 04:55:05.240
back of your neck. You can feel my hands gently

1525
04:55:05.439 --> 04:55:12.439
stroking the back of your neck to start with, just

1526
04:55:12.479 --> 04:55:16.560
so you can get used to the feeling of my

1527
04:55:16.680 --> 04:55:24.720
hands on your skin, get accustomed to realize that you're

1528
04:55:24.799 --> 04:55:34.799
safe and it's all good, it's all fine. And I'm

1529
04:55:34.799 --> 04:55:39.040
going to start gently messaging the muscles in the back

1530
04:55:39.080 --> 04:55:54.799
of your neck with both hands. Now, this is a

1531
04:55:54.919 --> 04:56:01.919
very trusting situation really, because our necks are so fragile

1532
04:56:03.240 --> 04:56:06.720
and to have someone have their hands around your neck

1533
04:56:07.439 --> 04:56:12.840
in that way can sometimes be problematic for people, which

1534
04:56:12.880 --> 04:56:17.240
is why massages are quite good because it allows you

1535
04:56:17.319 --> 04:56:31.439
to relax and to get in touch with trust, to

1536
04:56:31.520 --> 04:56:43.959
feel peaceful and calm. And there's a massage the sides

1537
04:56:44.040 --> 04:56:52.119
of your neck gently moving from the bottom of your neck.

1538
04:56:53.799 --> 04:56:56.319
It would be sort of near where your shoulders start,

1539
04:56:56.360 --> 04:57:03.439
I guess, all the way up to your jaw, your ears,

1540
04:57:03.720 --> 04:57:09.639
a kind of area that side of your neck, of course,

1541
04:57:09.759 --> 04:57:12.200
is a lot longer than the front of your neck.

1542
04:57:25.240 --> 04:57:32.279
The message in the back of your neck, especially that

1543
04:57:32.479 --> 04:57:41.919
area where perhaps we hold tension, and as that area's message,

1544
04:57:42.279 --> 04:57:46.400
you can actually feel a sense of release in the

1545
04:57:46.439 --> 04:57:54.360
back of your neck, and maybe you can breathe it

1546
04:57:54.439 --> 04:58:00.439
out as well. Notice how it feels. Notice how you feel.

1547
04:58:10.159 --> 04:58:13.799
And then moving down to that area between your neck

1548
04:58:13.840 --> 04:58:23.599
and your shoulders, that muscle area, starting to message that

1549
04:58:23.799 --> 04:58:28.119
area on both sides. I mean, this would be the

1550
04:58:28.200 --> 04:58:31.040
area that a lot of people would message if they

1551
04:58:31.040 --> 04:58:35.880
were going to give you like a shoulder message. Even

1552
04:58:35.959 --> 04:58:39.919
that's not technically the shoulders, but it's all the muscles

1553
04:58:39.919 --> 04:58:46.319
that lead to the shoulders from the neck and again

1554
04:58:46.479 --> 04:58:53.520
that can hold tension and stress. And when massaged, sometimes

1555
04:58:53.560 --> 04:59:00.720
a nice deep message is useful, and you decide how

1556
04:59:00.759 --> 04:59:18.759
deep that message is, and just allow my knuckles just

1557
04:59:18.840 --> 04:59:22.959
to dig in to get to those muscles and to

1558
04:59:23.200 --> 04:59:35.400
really relaxed all the time being firm yet gentle with

1559
04:59:35.560 --> 04:59:55.319
you and just stroking down the area to your actual shoulders,

1560
04:59:56.439 --> 05:00:06.159
moving to the muscles of your shoulders, and maybe initially

1561
05:00:06.279 --> 05:00:10.319
just pulling up the shoulders a little bit of the

1562
05:00:10.439 --> 05:00:14.119
table just to give you a little bit of a stretch,

1563
05:00:15.840 --> 05:00:24.560
but very gently. And you've got the muscles at the

1564
05:00:24.599 --> 05:00:36.599
front of your shoulders, the sides and the back. Again,

1565
05:00:36.799 --> 05:00:40.720
this is a part that can really take quite a

1566
05:00:40.720 --> 05:00:48.959
bit of pressure, quite a bit of needing if if

1567
05:00:49.000 --> 05:00:57.040
you wish to really release the tension to really get

1568
05:00:57.080 --> 05:01:03.439
into those muscles, and you can let your fingers in

1569
05:01:03.479 --> 05:01:09.599
there if you feel really nice. Sometimes it's just being

1570
05:01:09.799 --> 05:01:20.119
stroked gently or being massaged quite strongly. It can all

1571
05:01:20.159 --> 05:01:30.599
be beneficial to the relaxation of the muscles in your shoulders.

1572
05:01:40.479 --> 05:01:50.319
Now to move down your arms, we do one arm

1573
05:01:50.360 --> 05:02:00.400
at a time, starting with your right arm. What I'll

1574
05:02:00.439 --> 05:02:05.000
do is I'll just lift your arm up, just hold

1575
05:02:05.040 --> 05:02:10.759
it to the side of you, the words still be attached,

1576
05:02:12.680 --> 05:02:27.400
and I just message the tops of your arms all

1577
05:02:27.439 --> 05:02:45.119
the way down to your forearms into your wrists, gently

1578
05:02:45.439 --> 05:02:58.400
messaging that parts, the softer part, which is the underpart

1579
05:02:58.479 --> 05:03:04.479
of the arm, which leads to the crease in your elbow.

1580
05:03:05.000 --> 05:03:20.479
The inside it's much more sensitive skin. Sometimes just having

1581
05:03:20.560 --> 05:03:39.479
that stroked can feel really nice, pleasurable and relaxing. Now

1582
05:03:39.560 --> 05:03:50.360
moving down to your right hand, just holding your hand

1583
05:03:53.599 --> 05:04:03.400
in both of my hands, just pressing gently on the

1584
05:04:03.439 --> 05:04:10.720
back of your hand and stretching your fingers ever so

1585
05:04:10.880 --> 05:04:21.560
lightly at the same time, pressing down and massaging each finger,

1586
05:04:29.520 --> 05:04:37.759
and then starting to massage the palms of the hand.

1587
05:04:40.279 --> 05:04:51.360
Just turning the hand gently, stretching it gently, and actually

1588
05:04:51.400 --> 05:04:57.919
having your hand held can really be an emotional experience

1589
05:04:58.279 --> 05:05:04.240
sometimes even if it is with a stranger, So when

1590
05:05:04.240 --> 05:05:08.680
you don't know very well, like a massage person or

1591
05:05:09.159 --> 05:05:24.639
a therapist, maybe because it's intimate and you can feel nice,

1592
05:05:25.000 --> 05:05:35.400
you can feel safe. And as I put that right

1593
05:05:35.560 --> 05:05:43.919
arm back down where it was, I did the same

1594
05:05:44.040 --> 05:05:55.639
with your left arm, exactly the same, massage in the

1595
05:05:55.759 --> 05:06:00.799
muscles in your arm all the way down do you

1596
05:06:00.880 --> 05:06:14.000
arrest stroking the inside of your arm, just being gentle

1597
05:06:15.159 --> 05:06:28.439
or as firm as you require, and then massaging your

1598
05:06:28.560 --> 05:06:44.799
left hand, stretching the fingers gently massaging the palm of

1599
05:06:44.880 --> 05:07:11.599
your left hand, and you feel so so relaxing, so comforting,

1600
05:07:25.639 --> 05:07:36.319
and I just rest your left arm back down. Start

1601
05:07:36.439 --> 05:07:46.720
to message your back, the biggest part of your body,

1602
05:07:47.639 --> 05:07:54.560
starting at the top, starting again where we already have been,

1603
05:07:55.319 --> 05:07:59.720
the area at the top in between his shoulders and

1604
05:08:00.080 --> 05:08:05.279
your neck. Going back, the massage in that area again,

1605
05:08:06.400 --> 05:08:20.119
but this time moving downwards, taking a downward stroke to

1606
05:08:20.159 --> 05:08:26.639
the middle of your back, working from the outside inwards.

1607
05:08:27.840 --> 05:08:35.319
It's a massage in the your back, but the outsides

1608
05:08:35.639 --> 05:08:45.159
of your back, the parts where your arms would maybe

1609
05:08:45.639 --> 05:08:58.400
rest against, almost the path that connects your front to

1610
05:08:58.560 --> 05:09:16.080
your back, and just messaging down firmly but gently, as

1611
05:09:16.200 --> 05:09:24.119
firm as you want, moving down, and then moving across

1612
05:09:24.159 --> 05:09:27.840
a little bed, moving all the way down again, be

1613
05:09:28.040 --> 05:09:40.880
very gentle yet firm as you choose. Eventually you get

1614
05:09:40.919 --> 05:09:46.000
to the spine. We can massage the muscles and either

1615
05:09:46.159 --> 05:09:49.520
side of your spine from the top of your neck

1616
05:09:49.919 --> 05:10:01.479
all the way down to your lower back. We can

1617
05:10:01.520 --> 05:10:10.919
do that a few times. Sometimes people use the knuckle

1618
05:10:11.799 --> 05:10:16.520
or the you know, two fingers and just go your

1619
05:10:16.639 --> 05:10:21.720
side of the spine and almost just push down, go

1620
05:10:21.759 --> 05:10:25.279
all the way down to the bottom of the spine,

1621
05:10:25.520 --> 05:10:35.200
each time releasing tension and opening up the body, stretching

1622
05:10:36.360 --> 05:10:43.279
your body so that you feel more relaxed but at

1623
05:10:43.279 --> 05:10:59.599
the same time rejuvenated. And now I'm going to move

1624
05:10:59.680 --> 05:11:08.080
to one side, to your right side, and from the

1625
05:11:08.119 --> 05:11:14.240
bottom of your ribs to your pelvis, I'm gonna message

1626
05:11:15.319 --> 05:11:20.639
that area of your back. I'll stretch over the other

1627
05:11:20.759 --> 05:11:26.119
side and i will pull the muscles gently and massage

1628
05:11:26.240 --> 05:11:30.639
and push from one end that side or right to

1629
05:11:30.799 --> 05:11:35.720
my side to the middle of fact to where your

1630
05:11:35.759 --> 05:11:42.279
spine is. Massage in that side of your spine the

1631
05:11:42.319 --> 05:11:50.000
opposite side to where I'm standing. It's almost like kneading bread.

1632
05:11:50.919 --> 05:11:57.479
There's that big area which is firm yet lots there

1633
05:11:57.560 --> 05:12:07.080
to massage. Potentially one of the most important places to

1634
05:12:07.159 --> 05:12:14.720
actually have a message because you really feel it. You

1635
05:12:14.880 --> 05:12:19.880
really feel the release and the pleasure of having your

1636
05:12:19.919 --> 05:12:27.639
lower back massaged. It releases so much from your body

1637
05:12:29.119 --> 05:12:38.040
that's not useful, starting a healing process which will continue

1638
05:12:38.159 --> 05:12:50.639
long after this recording is over. The message in this

1639
05:12:50.759 --> 05:12:54.720
part of your body not only feels really good for you,

1640
05:12:56.119 --> 05:13:00.599
it's actually fun to do because it is, as I said,

1641
05:13:00.759 --> 05:13:05.919
like kneading bread it's a part that you can really

1642
05:13:05.959 --> 05:13:16.080
get hold of and really message deeply. If that's your choice,

1643
05:13:21.759 --> 05:13:23.680
then I'm going to move over to the other side

1644
05:13:23.680 --> 05:13:30.200
of your body and do the same with the opposite

1645
05:13:30.279 --> 05:13:39.720
part of your lawer back, kneading and messaging from your

1646
05:13:39.759 --> 05:13:46.439
sides all the way to the middle of your back

1647
05:13:47.000 --> 05:14:00.919
where your spine is pressing and kneading, firm, gentle at

1648
05:14:00.919 --> 05:14:16.319
the same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1649
05:14:16.520 --> 05:14:28.200
relaxation or mixed together. Plus there's that feeling from your

1650
05:14:28.240 --> 05:14:33.439
stomach as it's being stretched. Even though you're in your

1651
05:14:33.479 --> 05:14:37.799
stomach now, you can feel it being stretched because that

1652
05:14:37.919 --> 05:14:49.319
whole area is connected to your stomach. Now we're going

1653
05:14:49.360 --> 05:14:54.319
to move or move further up to your top of

1654
05:14:54.360 --> 05:15:00.680
your body and we do the same this time, starting

1655
05:15:02.000 --> 05:15:08.279
with your upper back. Put my hands forward over and

1656
05:15:08.439 --> 05:15:15.840
mass massage in that area up to your spine, from

1657
05:15:15.880 --> 05:15:20.080
the side of your body up to your spine. So

1658
05:15:20.200 --> 05:15:26.560
some of that massage area, the muscle tissue or whatever

1659
05:15:26.720 --> 05:15:32.159
fatty tissue even will be possibly from your chest. Be

1660
05:15:32.159 --> 05:15:36.200
there's all connected chest and the back connect together.

1661
05:15:39.279 --> 05:15:39.959
I'm going to be.

1662
05:15:40.000 --> 05:15:45.000
Massaging and just pulling some of that skin from your

1663
05:15:45.119 --> 05:15:54.599
side up and massaging that area of your upper back

1664
05:15:56.319 --> 05:16:02.880
all the way to your spine. And then I'll move

1665
05:16:02.959 --> 05:16:05.759
down a bit and I continue with the middle of

1666
05:16:05.799 --> 05:16:13.080
your back, doing exactly the same thing as gentle or

1667
05:16:13.159 --> 05:16:26.560
as deep as you choose. Now, I'll move the other

1668
05:16:26.639 --> 05:16:31.560
side again and do the exact same thing with the

1669
05:16:31.599 --> 05:16:40.959
top of your back on the other side, from pretty

1670
05:16:41.040 --> 05:16:54.599
much underneath your arm area really to your spine, and

1671
05:16:54.639 --> 05:17:01.400
then continue in that all the way down, including your

1672
05:17:01.439 --> 05:17:18.799
lower your middle of your back. I'm gonna go to

1673
05:17:18.880 --> 05:17:25.520
your thighs, the backs of your thighs, and the sides

1674
05:17:25.599 --> 05:17:35.240
of your thighs, starting with your right leg. Massage in

1675
05:17:36.560 --> 05:17:45.799
the back and the sides of your thighs gently and firmly.

1676
05:17:47.880 --> 05:17:51.360
There's a lot of muscles there. It's an area that

1677
05:17:51.439 --> 05:17:55.599
can be very tense at times and maybe needs a

1678
05:17:55.680 --> 05:17:58.159
little bit more pressure than the rest of the body

1679
05:17:59.119 --> 05:18:06.919
that's up to you. You can gently stroke the back

1680
05:18:09.680 --> 05:18:14.040
of your legs where you know, opposite your knee joint

1681
05:18:15.319 --> 05:18:28.279
or underneath your knee joint, very sensitive, gentle area, and

1682
05:18:28.279 --> 05:18:35.680
then working down to your calf muscles. Massage in your

1683
05:18:35.720 --> 05:18:45.119
calf muscles thoroughly and deeply, if you choose, using both

1684
05:18:45.240 --> 05:19:04.240
hands fingers digging deep to your ankles, in the back

1685
05:19:04.279 --> 05:19:10.959
of your back of your ankles, just gently massage in

1686
05:19:11.040 --> 05:19:23.279
that area, maybe lifting the leg and stretching a little bit.

1687
05:19:33.360 --> 05:19:48.560
Moving to the right foot, massage in the bottom of

1688
05:19:48.599 --> 05:20:03.000
your feet and the side of your fate gently but

1689
05:20:04.000 --> 05:20:14.880
firm enough so they don't tickle, and just allow the

1690
05:20:15.000 --> 05:20:20.880
pleasure that you get from heaving your feet message to

1691
05:20:21.040 --> 05:20:27.680
just overtake you as I continue to message your feet,

1692
05:20:30.119 --> 05:20:38.119
the bottoms of your feet, the sides, your arches, your heel.

1693
05:20:40.520 --> 05:20:42.759
You can put a lot of pressure into your heel

1694
05:20:43.520 --> 05:20:48.599
and it feels amazing, Yet the arches need to be

1695
05:20:48.639 --> 05:20:59.919
a bit more gentle. Stretching your toes gently and mess

1696
05:21:00.040 --> 05:21:04.000
charge in the bottoms of your toes with my fingers,

1697
05:21:06.240 --> 05:21:20.080
each one individually. Moving over to the left leg to

1698
05:21:20.159 --> 05:21:28.439
do exactly the same thing. Starting at the top of

1699
05:21:28.479 --> 05:21:33.159
the thighs, work in the back of the thighs and

1700
05:21:33.240 --> 05:21:45.680
the sides, massaging deeply and gently a whole area, working

1701
05:21:45.720 --> 05:21:54.840
all the way down. And this is an area that

1702
05:21:55.919 --> 05:22:03.000
maybe you could like to spend more time relaxing and

1703
05:22:03.119 --> 05:22:10.119
messaging so perhaps if you wanted like a bigger future

1704
05:22:11.439 --> 05:22:21.439
recording where spend more time on one particular area. As

1705
05:22:21.479 --> 05:22:34.080
you move down to your calf muscles, massage your calf

1706
05:22:34.200 --> 05:22:50.119
muscles firmly and gently, moving down your aincor into your feet,

1707
05:22:51.959 --> 05:22:57.680
Massage in the backs of your feet, the bottoms of

1708
05:22:57.759 --> 05:23:07.799
your feet, stretching your toes and message in each tone individually,

1709
05:23:10.400 --> 05:23:16.200
and the feeling of pleasure and release. The experience when

1710
05:23:16.279 --> 05:23:38.240
your having your feet massaged feels really good. Now she

1711
05:23:38.439 --> 05:23:49.840
turn over in your mind. Laying on your back, I'm

1712
05:23:49.880 --> 05:24:02.400
just going to start again for your neck area, in

1713
05:24:02.520 --> 05:24:15.479
your shoulders, just to get back in touch with that area.

1714
05:24:17.720 --> 05:24:28.080
And as you move up, I can clean my hands,

1715
05:24:29.360 --> 05:24:33.200
make them more fresh, because now I'm gonna message your

1716
05:24:33.240 --> 05:24:49.119
face gently, starting off with your forehead. Your eyes are

1717
05:24:49.159 --> 05:24:55.439
closed and I can just stretch your eyes a little bit,

1718
05:24:56.439 --> 05:25:07.479
pushing up on your eyebrows and just massaging around your scalp,

1719
05:25:13.159 --> 05:25:22.680
massaging down your cheeks, around your ears, into your chaw

1720
05:25:23.840 --> 05:25:42.479
gently the side of your neck, your chin mm hmm,

1721
05:25:46.279 --> 05:25:54.000
and just moving down from your neck down to your chest,

1722
05:25:57.759 --> 05:26:05.799
starting by massaging the very top of your chest where

1723
05:26:05.799 --> 05:26:18.680
the collar bone is. Give a side to the collarbone,

1724
05:26:19.319 --> 05:26:22.560
and then just message in the hole of the chest,

1725
05:26:31.720 --> 05:26:43.799
moving the chest around. Because it's quite a large area,

1726
05:26:45.720 --> 05:26:53.159
you can move from one side to the next, moving

1727
05:26:53.520 --> 05:27:04.599
my hands underneath pretty much where your arms are, stretching up,

1728
05:27:06.680 --> 05:27:09.799
stretching some of the muscles of your back in the process,

1729
05:27:15.040 --> 05:27:23.720
moving up over your chest and then moving down again,

1730
05:27:36.360 --> 05:27:41.080
and then allowing my hands to just massage gently and

1731
05:27:41.400 --> 05:27:48.119
slide down towards your stomach, starting in the middle of

1732
05:27:48.200 --> 05:27:57.840
your chest, and then gradually my hands moving apart and

1733
05:27:58.119 --> 05:28:03.759
massage in and slide in at the same time, moving

1734
05:28:03.880 --> 05:28:22.680
down to just below your rib cage, moving down, then

1735
05:28:22.759 --> 05:28:32.000
messaging up again, giving your chest all the attention that

1736
05:28:32.119 --> 05:28:46.599
it needs to feel completely relaxed. Remembering that I'm also

1737
05:28:46.720 --> 05:28:52.000
going to be focusing on your sides as well, an

1738
05:28:52.080 --> 05:28:58.400
area that really doesn't get much attention but feels really

1739
05:28:58.479 --> 05:29:08.720
good and it's massaged. Just stroking my hands down the

1740
05:29:08.880 --> 05:29:15.840
sides of your body, just below your arms, all the

1741
05:29:15.880 --> 05:29:29.319
way down to your hips. Now move into your stomach area.

1742
05:29:31.360 --> 05:29:34.759
I'm going to stand one side of you like I

1743
05:29:34.799 --> 05:29:39.360
did when I did your lower back. I'm gonna do

1744
05:29:39.400 --> 05:29:48.680
a similar process of just stretching the muscles from your side,

1745
05:29:48.959 --> 05:30:01.159
gently massaging from one side to the next, move in.

1746
05:30:03.560 --> 05:30:07.799
A whole area from below your ribs all the way

1747
05:30:07.880 --> 05:30:18.759
down to below your belly button, and then move around

1748
05:30:18.799 --> 05:30:19.880
to the other side.

1749
05:30:19.639 --> 05:30:35.159
Of you and repeat that process of relaxing deeply, calmly.

1750
05:30:38.279 --> 05:30:45.520
You feel loose, You feel free. And it's something about

1751
05:30:45.560 --> 05:30:50.439
having your stomach message that's different from any other part

1752
05:30:53.919 --> 05:30:58.479
because we do have a tendency of holding a different

1753
05:30:58.599 --> 05:31:02.639
kind of stress in a stomachs that we may not

1754
05:31:02.759 --> 05:31:13.759
be aware of. There's a now massage your stomach in

1755
05:31:13.880 --> 05:31:20.959
front of your stomach. They can circles around your belly

1756
05:31:21.000 --> 05:31:35.680
button and then go in the other way around. There's

1757
05:31:35.680 --> 05:31:42.040
a gentleness and a freedom that comes from feeling how

1758
05:31:42.119 --> 05:31:52.279
you're feeling. As I now move down the tops of

1759
05:31:52.360 --> 05:31:58.959
your thighs, the muscles message in them, and I can

1760
05:31:59.080 --> 05:32:05.400
do this two legs at the same time, pressing down,

1761
05:32:07.880 --> 05:32:14.040
massaging deeply those muscles in your thighs, the front of

1762
05:32:14.119 --> 05:32:25.119
your thighs and moving down to your knees, gently massaging

1763
05:32:25.200 --> 05:32:36.520
your knees, sliding down your shins, putting pressure on either

1764
05:32:36.639 --> 05:32:48.840
side of your shin gently, softly but firmly, moving down

1765
05:32:49.159 --> 05:33:03.959
to your ankles, stroking the tops of your feet, and

1766
05:33:04.000 --> 05:33:10.119
then with each foot in each hand, just gently messaging

1767
05:33:10.919 --> 05:33:19.240
the whole of the foot, the top, the bottom, your heel,

1768
05:33:19.680 --> 05:33:27.599
your ankle, your toes, messaging every part of your feet.

1769
05:33:32.520 --> 05:33:38.520
Feels so good to let go and enjoy the process,

1770
05:33:44.200 --> 05:34:03.080
Enjoy feeling so deeply relaxed. So much comfort and so

1771
05:34:03.240 --> 05:34:20.040
many feelings come just from touching your skin. And you

1772
05:34:20.119 --> 05:34:26.439
can just lie there for as long as you choose,

1773
05:34:30.319 --> 05:34:42.119
enjoying the feeling of deep comfort from being massaged by me.

1774
05:34:49.319 --> 05:35:11.319
Enjoy feeling deeply right. And all we're gonna do is

1775
05:35:14.880 --> 05:35:31.400
blow out some candles. In your mind, there are going

1776
05:35:31.439 --> 05:35:41.880
to be a hundred candles, and you're going to blow

1777
05:35:42.000 --> 05:35:52.439
each one out individually, one by one, starting at one hundred.

1778
05:35:53.479 --> 05:36:05.759
As I count down way down to one, and each

1779
05:36:05.880 --> 05:36:15.000
time I say a number, you can imagine that candle

1780
05:36:15.520 --> 05:36:21.479
in front of you, and I'd like you to actually

1781
05:36:21.759 --> 05:36:40.479
physically gently blow that candle out, just so it's not

1782
05:36:40.840 --> 05:36:56.119
big blows, just a gentle, and that candle will extinguish.

1783
05:36:56.639 --> 05:37:01.279
And then I'll say the next number as we move down,

1784
05:37:04.439 --> 05:37:11.000
and you can just blow that one out as well.

1785
05:37:16.880 --> 05:37:25.439
And as we move down, the numbers, you'll find yourself

1786
05:37:26.520 --> 05:37:35.279
feeding more and more relaxed. If you need to sleep,

1787
05:37:36.080 --> 05:37:48.240
you'll also find yourself becoming incredibly tired and sleepy. In fact,

1788
05:37:48.319 --> 05:37:58.400
you may struggle to blow out all one hundred of

1789
05:37:58.520 --> 05:38:16.959
these candles as you feel more and more deeply relaxed,

1790
05:38:23.639 --> 05:38:41.639
more and more deeply tired, and the further you go down,

1791
05:38:44.240 --> 05:38:57.919
the more your mind starts to drift. You may find

1792
05:38:58.279 --> 05:39:12.720
that you stop listening to me after a while, and

1793
05:39:12.919 --> 05:39:22.159
even though there maybe background sounds where you are, you'll

1794
05:39:22.200 --> 05:39:33.560
be aware of those sounds at the moment, be me

1795
05:39:37.080 --> 05:39:51.919
start to just not even notice them at all, because

1796
05:39:52.040 --> 05:40:05.639
they're unimportant. Where I am, I've got the sounds of

1797
05:40:05.720 --> 05:40:12.680
the birds, there's horrors, the pigeon who likes to say

1798
05:40:12.720 --> 05:40:19.040
hello sometimes, and there's the odd plane that goes by,

1799
05:40:22.040 --> 05:40:35.520
maybe traffic and trains in the distance, But none of

1800
05:40:35.560 --> 05:40:47.759
that scene is important whatsoever. More candles you blow out,

1801
05:40:49.599 --> 05:41:06.599
the less important anything is. Handles you blow out, the

1802
05:41:06.799 --> 05:41:22.560
further you seem to move away from sounds and from

1803
05:41:22.919 --> 05:41:37.439
general date days, stuff seems to just move away on

1804
05:41:37.520 --> 05:41:53.680
its own. You feel more calmer with every candle you

1805
05:41:53.840 --> 05:42:13.240
blow out, guiding you to the next number. Do you

1806
05:42:13.439 --> 05:42:23.599
hear me say, and then you blow that candle out

1807
05:42:24.439 --> 05:42:56.080
to so easy, so simple. I'm gonna start by introducing

1808
05:42:56.240 --> 05:43:15.959
the first candle is a hundred fast candles one hundred.

1809
05:43:19.759 --> 05:43:34.000
When you blow that candle out, you'll find immediately a

1810
05:43:34.599 --> 05:43:48.560
slight change in how you feel, as well as a

1811
05:43:48.720 --> 05:44:10.919
real sense of positivity growing within you, relaxation and sleepiness expanding.

1812
05:44:19.680 --> 05:44:59.400
Starting with one hundred, flow out that candle now ninety nine,

1813
05:45:08.040 --> 05:46:44.639
candle ninety eight, cand ninety seven, jenn ninety six, ten

1814
05:46:49.680 --> 05:48:18.680
ninety five, hand ninety four, candle ninety three and ninety

1815
05:48:18.880 --> 05:49:43.279
two and ninety one, ten to ninety and eighty nine

1816
05:49:57.439 --> 05:53:08.200
and eighty eight and eighty cando eighty eight five hand

1817
05:53:23.880 --> 05:57:00.439
handle end eighty two two one j seventy nine m HM.

1818
05:57:02.360 --> 05:57:56.319
Candle seventy eight, candle seventy seven, candle seventy six, candle

1819
05:58:00.080 --> 05:59:08.959
seventy five, candle seventy four, candle seventy three, candle seventy two,

1820
05:59:14.000 --> 06:00:35.319
candle seventy one, candle seventy one, candle seventy and sixty nine,

1821
06:00:36.360 --> 06:01:24.279
candle sixty eight, candle sixty seven, candle sixty five, candle

1822
06:01:29.840 --> 06:02:30.119
sixty four, candle sixty four candle sixty three, candle sixty

1823
06:02:45.240 --> 06:04:22.520
and sixty one, candle sixty and fifty nine, handle fifty eight,

1824
06:04:33.360 --> 06:05:58.959
candle fifty seven, candle fifty six, candle fifty five, candle

1825
06:06:02.919 --> 06:06:50.919
fifty four, handle fifty three, handle.

1826
06:06:53.479 --> 06:08:29.680
Fifty two, fifty two, keen too fifty two, candle.

1827
06:08:33.159 --> 06:10:00.919
fIF t one can do fifty candle fourteen nine, candle

1828
06:10:05.080 --> 06:11:56.560
forty eight, candle forty seven, candle forty six, candle forty five,

1829
06:12:28.560 --> 06:14:59.759
forty two, candle forty one, handle forty candle thirty nine

1830
06:15:13.240 --> 06:16:38.119
can do thirty eight, can't do thirty seven, canto thirty five,

1831
06:17:21.599 --> 06:19:05.360
ten two thirty four, handle thirty three, handle thirty one,

1832
06:19:27.880 --> 06:22:31.200
chandle thirty and twoin ten nine, ten, twenty eight and

1833
06:22:35.880 --> 06:24:52.279
twenty seven, twenty six, candle twenty five and to tif

1834
06:24:52.360 --> 06:26:11.720
four end twenty three and twenty deep.

1835
06:26:11.959 --> 06:27:31.959
Two and twenty two one.

1836
06:27:25.759 --> 06:30:22.759
And to wity yen and ninety candle seventeen, canlo sixteen,

1837
06:31:15.080 --> 06:33:42.720
cancel four se ten, tu well four and eleven.

1838
06:34:19.479 --> 06:34:24.759
And yeah.

1839
06:35:31.360 --> 06:39:03.840
Jame nine and eight, chen six camp can oh ooh

1840
06:39:42.200 --> 06:42:03.720
and doy seven two ten four. Let go of all

1841
06:42:03.840 --> 06:42:12.000
of those thoughts, worries, concerns about the past, thoughts, about

1842
06:42:12.040 --> 06:42:16.560
the future and even things you've been thinking about today.

1843
06:42:18.639 --> 06:42:23.799
Just let it all go because none of it is

1844
06:42:24.000 --> 06:42:38.439
useful in this moment. This is your opportunity to just

1845
06:42:38.799 --> 06:42:53.159
focus on feeling relaxed, allowing yourself to get in touch

1846
06:42:53.319 --> 06:43:02.759
with that natural sense of peace that we all have

1847
06:43:03.080 --> 06:43:10.240
within us. It's available for everyone. It just sometimes takes

1848
06:43:11.080 --> 06:43:14.799
a little bit of effort to set up the right

1849
06:43:17.279 --> 06:43:21.319
time and place in order for you to just let go.

1850
06:43:24.919 --> 06:43:30.400
Because when you do decide to let go and relax,

1851
06:43:33.000 --> 06:43:39.639
that's what your body starts to do because you've chosen.

1852
06:43:41.159 --> 06:43:48.159
You've chosen to just allow your body to unwind and

1853
06:43:48.279 --> 06:43:55.279
your mind starts to slow down. And it's a nice feeling.

1854
06:43:57.319 --> 06:44:00.479
It's a nice feeling at the beginning, just to know

1855
06:44:01.599 --> 06:44:11.680
that you have chosen to decide to relax deeply, and

1856
06:44:11.840 --> 06:44:18.360
because you've made that decision, your body will just follow suit,

1857
06:44:20.919 --> 06:44:25.560
because sometimes all the muscles in your body need is

1858
06:44:25.880 --> 06:44:35.520
just permission from you to relax. Because so often we're busy,

1859
06:44:35.759 --> 06:44:39.959
we're going from here to there, we're walking around, and

1860
06:44:40.080 --> 06:44:47.400
we're doing stuff, and the body doesn't have any time

1861
06:44:47.639 --> 06:44:56.040
or space to really relax deeply, so it kind of

1862
06:44:56.159 --> 06:45:01.720
waits for you to lead the way, waits for your permission.

1863
06:45:06.080 --> 06:45:12.560
And when you do give your permission, when you give

1864
06:45:12.599 --> 06:45:18.919
the say so we need say okay, it's time for

1865
06:45:19.040 --> 06:45:28.680
your body to let go completely and relax totally, your

1866
06:45:28.720 --> 06:45:36.599
body just follows. It's like a breath of relief. Ah,

1867
06:45:37.479 --> 06:45:44.840
I'm good, I can now relax. That feeling at the

1868
06:45:45.000 --> 06:45:48.080
end of a day, of a very physical day that

1869
06:45:48.200 --> 06:45:52.080
you may experience in the past. But you get home

1870
06:45:52.240 --> 06:45:55.799
and you just sit down on a chair, maybe you

1871
06:45:56.000 --> 06:46:00.000
kick your shoes off and not Ah, feels so nice

1872
06:46:02.319 --> 06:46:06.319
knowing that you don't have to get up again for

1873
06:46:06.360 --> 06:46:09.799
a little while at least if you choose, you can

1874
06:46:10.000 --> 06:46:18.959
just sit there for maybe an hour to It feels blissful.

1875
06:46:23.040 --> 06:46:27.759
And just by sitting down like that, your body knows

1876
06:46:28.319 --> 06:46:33.279
that it's time to relax. Your body has been given

1877
06:46:33.400 --> 06:46:40.279
permission from you. Because it's a mindset in your mind,

1878
06:46:43.639 --> 06:46:54.080
you're prepared to let go of everything and just completely

1879
06:46:55.279 --> 06:47:04.040
allow all the stress of your body to evaporate. Any

1880
06:47:04.279 --> 06:47:18.240
tensions can just gradually vanish. It's almost like magic, really,

1881
06:47:23.799 --> 06:47:30.840
because that sense of relaxation in your body, it's a

1882
06:47:30.959 --> 06:47:37.400
very natural state. It's not something unusual. It may feel

1883
06:47:37.520 --> 06:47:41.159
unusual when you first start to relax, if you if

1884
06:47:41.200 --> 06:47:45.560
you haven't really spent a lot of time focusing and

1885
06:47:46.279 --> 06:47:50.799
giving yourself this space to let go completely and relax,

1886
06:47:51.759 --> 06:47:58.439
they seem more most alien, but it isn't. It's actually

1887
06:47:59.720 --> 06:48:04.919
the most natural thing in the world to let go completely,

1888
06:48:06.639 --> 06:48:14.439
to relax totally, the most natural thing in the world

1889
06:48:17.119 --> 06:48:27.159
to allow yourself to feel really calm in your mind.

1890
06:48:29.759 --> 06:48:37.439
And it is almost like a literal unwinding. It's like

1891
06:48:37.599 --> 06:48:45.159
you press a button and all the tension just releases,

1892
06:48:46.520 --> 06:48:49.919
and it's like a wheel, like a cog, like the

1893
06:48:50.040 --> 06:48:53.959
inside of a clock, just unwinding. And it's almost like

1894
06:48:54.119 --> 06:48:59.200
you could see the little wind up knob that's used

1895
06:49:00.159 --> 06:49:04.119
just going the opposite way that you choose to wind

1896
06:49:04.200 --> 06:49:12.720
it up, and the energy that frenetic stress for energy

1897
06:49:14.240 --> 06:49:24.520
gradually winding down, losing its power, losing its strength. As

1898
06:49:24.599 --> 06:49:34.000
a sense of relaxation becomes stronger and deeper, and you

1899
06:49:34.200 --> 06:49:42.319
may find a the more relaxed you feel, that your

1900
06:49:42.520 --> 06:49:52.599
mind starts to wander. Maybe seemed to stop listening to

1901
06:49:52.759 --> 06:49:58.639
me for a while, Your mind goes somewhere else, and

1902
06:49:58.759 --> 06:50:04.840
then you as you're listening to me again, and that's

1903
06:50:05.000 --> 06:50:13.599
just your mind to drifting to sleep, which is quite natural,

1904
06:50:15.119 --> 06:50:23.040
because sometimes when we're stressed and tense, we're not I mean,

1905
06:50:23.119 --> 06:50:27.599
I actually be aware of what we need. Are we

1906
06:50:27.759 --> 06:50:36.400
physically or emotionally need in this moment. But when you

1907
06:50:37.119 --> 06:50:44.279
allow your body and mind to relax completely and you

1908
06:50:44.439 --> 06:50:53.599
let go of all thoughts, concerns, worries, ideas, all letting

1909
06:50:53.639 --> 06:51:02.639
them go allow them to drop onto the floor. When

1910
06:51:02.720 --> 06:51:08.680
you start to get in touch with the feelings of

1911
06:51:10.560 --> 06:51:20.959
such relaxation, and feels so nice to be in touch

1912
06:51:21.360 --> 06:51:27.639
with the calmness of the different body parts as they

1913
06:51:30.439 --> 06:51:43.880
become looser and looser. Even your breathing seems easier and

1914
06:51:44.080 --> 06:51:53.200
more natural, effortless, as that cool air enters through your

1915
06:51:53.360 --> 06:52:03.720
mouth or nose into your lungs, breathing in comfort and relaxation,

1916
06:52:06.319 --> 06:52:12.919
and then just breathing out any excess remain intentional stress

1917
06:52:14.720 --> 06:52:23.200
from every part of your body and mind. And as

1918
06:52:23.240 --> 06:52:28.840
you start to focus on your mind, maybe you notice

1919
06:52:29.119 --> 06:52:36.439
that things have come to a standstill or maybe just

1920
06:52:37.159 --> 06:52:45.200
much much lower than before, because your mind is not

1921
06:52:45.599 --> 06:52:56.240
really needed when listening to my voice, which allows your

1922
06:52:56.400 --> 06:53:05.159
mind to relax just as dps your body, and that's

1923
06:53:05.319 --> 06:53:17.799
synchronicity between the relaxation of your body and relaxation of

1924
06:53:17.959 --> 06:53:29.560
your mind. Let you know that feeling completely calm, loose,

1925
06:53:29.919 --> 06:53:44.119
and relaxed really is a great healing experience fear and

1926
06:53:44.400 --> 06:53:56.880
has so many positive benefits for your body, mind, and

1927
06:53:57.000 --> 06:54:03.959
your life. To be able to let go over everything

1928
06:54:05.639 --> 06:54:14.319
and to relax completely in all parts of your body

1929
06:54:15.680 --> 06:54:25.720
and mind. Even your boneses are rexed, all your muscles

1930
06:54:26.319 --> 06:54:41.919
are raxed, even the skin that covers your body is relaxed.

1931
06:54:47.080 --> 06:55:04.680
Every hair that you have is also deeply relaxed, and

1932
06:55:05.000 --> 06:55:15.159
your brain really starts to feel the benefits but this

1933
06:55:16.840 --> 06:55:29.200
healing relaxation, and as you focus on the inside of

1934
06:55:29.319 --> 06:55:35.000
your scalp where your brain is, you can start to

1935
06:55:35.279 --> 06:55:44.759
realize and notice the benefits of your brain relaxing deeply,

1936
06:55:49.119 --> 06:55:59.200
and as your brain continues to react, sends those messages

1937
06:56:00.880 --> 06:56:09.599
to the rest of your body and dor mind to rely,

1938
06:56:10.080 --> 06:56:32.840
relax more deeply, relaxy more completely, letting go of any

1939
06:56:34.720 --> 06:56:44.919
remaining forts or consers, allow them just to drop onto

1940
06:56:45.000 --> 06:56:53.680
the floor because they're no longer necessary in this moment,

1941
06:56:55.959 --> 06:57:06.000
In this moment of deep real vexation and calmness, filling

1942
06:57:08.599 --> 06:57:33.240
your brain with deep concentrated heathing, calming, relaxing every part

1943
06:57:33.639 --> 06:57:52.119
of your brain feathing so loose and comfortable, so relaxed

1944
06:57:54.040 --> 06:58:05.959
and be peaceful. Your brain feels so light, that's so

1945
06:58:06.319 --> 06:58:18.119
healthy in that sense of deep deep comfort really does

1946
06:58:19.360 --> 06:58:31.040
allow you to enjoy those ever increase in sensations of

1947
06:58:32.959 --> 06:58:47.040
comfort that are spreading throughout your body, relaxing each and

1948
06:58:47.680 --> 06:59:03.680
every muscle of your body, e deeper and deeper, much

1949
06:59:04.400 --> 06:59:22.639
more deeper than before, much more comfort spreading through your

1950
06:59:22.759 --> 06:59:36.520
body and your mind. Be so peaceful and calm, so

1951
06:59:38.919 --> 06:59:52.959
very very peaceful in avery part of your body, letting

1952
06:59:53.400 --> 07:00:08.639
go m h A, everything and everything so peaceful and calm,

1953
07:00:12.040 --> 07:00:27.400
so relax A very second the passes you feel.

1954
07:00:29.439 --> 07:00:48.360
Dper deper relax, dper and dper relax.

1955
07:00:50.799 --> 07:01:09.799
Came so calm, b for so very peace from your

1956
07:01:10.080 --> 07:01:22.400
head down to your ties, such peace and comfort throwing

1957
07:01:22.919 --> 07:01:36.639
all all the time, Such peace and comfort spreading through

1958
07:01:37.200 --> 07:01:51.880
your body and mind deeper and deeper, such comfort spreading

1959
07:01:53.200 --> 07:02:04.639
and sinking deeper into airy muscle of your body, so

1960
07:02:04.880 --> 07:02:24.400
that you feel amazing, so relaxed, so peaceful, so relaxed

1961
07:02:28.319 --> 07:02:44.720
and peaceful, letting go everything I'm gonna do A body scan,

1962
07:02:46.520 --> 07:02:52.880
focusing on firstly how you feel in your body, not

1963
07:02:53.040 --> 07:02:58.439
trying to change how you feel, not trying to relax,

1964
07:02:59.680 --> 07:03:04.720
not trying to move away from any discomfort or stress

1965
07:03:04.959 --> 07:03:12.360
or tension. Just accepting, observing and accepting how you feel

1966
07:03:13.360 --> 07:03:18.279
in the different parts of your body, just allowing yourself

1967
07:03:19.680 --> 07:03:27.159
to be exactly as you are, to notice to get

1968
07:03:27.200 --> 07:03:35.840
in touch with how you actually feel in this moment.

1969
07:03:39.240 --> 07:03:45.840
So I'm going to start off by focusing on your hands.

1970
07:03:50.400 --> 07:03:58.119
Just be aware of your hands. I'd like you to

1971
07:03:58.319 --> 07:04:03.279
move your hands around, just maybe move your fingers a

1972
07:04:03.360 --> 07:04:09.720
little bit. I've been and closing your hands very gently,

1973
07:04:11.400 --> 07:04:17.040
just so that you can gain in touch with how

1974
07:04:17.159 --> 07:04:31.360
your hands and your fingers fell, very very slow movements.

1975
07:04:39.759 --> 07:04:47.520
Focusing now on your feet, and if you can just

1976
07:04:47.680 --> 07:04:52.799
do kind of an equivalent with your feet is you've

1977
07:04:53.000 --> 07:04:59.200
just done with your hands, Maybe turn in your ankles,

1978
07:05:01.200 --> 07:05:09.520
moving your feet around, moving your toes gently but only

1979
07:05:10.759 --> 07:05:22.560
very gently and very slowly, noticing how your feet feel

1980
07:05:24.639 --> 07:05:37.959
in this moment. Focusing now on your eyes, I like

1981
07:05:38.080 --> 07:05:45.080
you to just focus on your eyelids. Maybe you can

1982
07:05:45.279 --> 07:05:49.439
open and close your eyes a couple of times to

1983
07:05:49.680 --> 07:05:53.360
really get in touch with how you feel when you

1984
07:05:53.560 --> 07:06:01.840
do close your eyes. The muscle changes in your eyes

1985
07:06:02.040 --> 07:06:09.919
when you do close them, maybe raising your eyebrows, it

1986
07:06:10.240 --> 07:06:17.680
stretches the tops of your eyes, perhaps squinting your eyes,

1987
07:06:21.439 --> 07:06:26.799
scrunching up your eyes, just so you can heal it again,

1988
07:06:27.080 --> 07:06:40.560
touch with all aspects of how your eyes feel. Right now,

1989
07:06:49.919 --> 07:06:55.720
now focus in on your thighs, and you know it

1990
07:06:55.880 --> 07:07:02.159
just starts you to gently tense your thighs, just very

1991
07:07:03.599 --> 07:07:15.400
very gently, just enough so you can become more attuned

1992
07:07:16.959 --> 07:07:26.159
to the physical sensation of your upper legs, the front

1993
07:07:26.240 --> 07:07:33.919
of your thighs, on the backs of your thighs, noticing

1994
07:07:36.119 --> 07:07:53.159
and observing how your thighs fear. Right now, moving your

1995
07:07:53.360 --> 07:08:01.639
focus to the back of your neck, just noticing the

1996
07:08:01.799 --> 07:08:07.919
back of your neck the muscles, and of course they

1997
07:08:08.159 --> 07:08:12.639
lead to the side of your neck. They also lead

1998
07:08:13.000 --> 07:08:18.080
to the top of your back, which leads to your shoulders.

1999
07:08:19.720 --> 07:08:23.400
So as your focus on the back of your neck,

2000
07:08:25.360 --> 07:08:31.799
maybe you can move your head gently upwards as if

2001
07:08:31.880 --> 07:08:39.240
you're looking up, Maybe moving your head down as if

2002
07:08:39.319 --> 07:08:46.279
you were looking down. Perhaps moving your head side to side,

2003
07:08:47.400 --> 07:08:58.080
right to left, but only very slowly and very gently.

2004
07:09:00.560 --> 07:09:05.759
I'm not trying to force anything. It has to be

2005
07:09:06.279 --> 07:09:19.520
very very gentle, just so you can be more in

2006
07:09:19.840 --> 07:09:31.319
touch with the feelings, with the sensations, the physical sensations

2007
07:09:31.599 --> 07:09:39.560
of how the back of your neck feels. Right now,

2008
07:09:47.119 --> 07:09:55.080
as we now focus on the tops of your arms,

2009
07:09:57.479 --> 07:10:02.319
the parts where your biceps and your risets are between

2010
07:10:02.360 --> 07:10:10.080
your elbow and your shoulders. Should focus on those parts,

2011
07:10:11.080 --> 07:10:16.759
the tops of your arms. You may like to just

2012
07:10:17.560 --> 07:10:28.880
tense them, but very very gently and slowly, so you know,

2013
07:10:29.279 --> 07:10:38.360
straining or put in any pressure whatsoever on your arms.

2014
07:10:41.040 --> 07:10:47.680
It's just so that you can gain more of a

2015
07:10:48.040 --> 07:10:58.200
sense of how your upper arms are feeling in this

2016
07:10:58.799 --> 07:11:11.720
moment and just noticing as you gently, very gently and

2017
07:11:12.319 --> 07:11:25.360
slowly tighten the muscles and then let go. Notice how

2018
07:11:25.560 --> 07:11:39.639
the tops of your arms feel right now. As a

2019
07:11:40.400 --> 07:11:51.119
now focus on your stomach, the area the lower abdomen

2020
07:11:51.200 --> 07:11:57.119
area below your belly button, moving all the way down

2021
07:12:00.520 --> 07:12:11.080
to your hips, just above your grind. Maybe you're able

2022
07:12:11.240 --> 07:12:21.159
to tense these muscles in the area very very gently

2023
07:12:24.560 --> 07:12:35.360
and slowly. If that's a difficult thing to do, maybe

2024
07:12:35.439 --> 07:12:44.119
you can just move your body, pushing your stomach up,

2025
07:12:45.799 --> 07:12:49.639
maybe moving a little bit to the side using your hips,

2026
07:12:51.840 --> 07:12:59.880
just so you can get more in tune with how

2027
07:13:00.159 --> 07:13:12.560
or your lower abdomen area is feeling in this moment.

2028
07:13:19.119 --> 07:13:41.720
Just noticing the physical sensations or your lower abdomen as

2029
07:13:41.799 --> 07:13:54.680
you move your attention to your mouth, notice in your

2030
07:13:54.880 --> 07:14:05.799
lips and inside your mouth, the teeth, your guns, your tongue.

2031
07:14:15.400 --> 07:14:23.799
Just noticing how your tongue and your mouth feels. And

2032
07:14:24.000 --> 07:14:31.360
it may help by moving your tongue around your mouth,

2033
07:14:32.880 --> 07:14:39.080
moving it to your left, maybe pressing it gently against

2034
07:14:40.599 --> 07:14:45.119
the side of your mouth, and then to the right,

2035
07:14:46.680 --> 07:14:53.759
gently to the side of your mouth, perhaps pressing up

2036
07:14:53.840 --> 07:14:59.919
against the top of your mouth, and then down gently

2037
07:15:02.000 --> 07:15:12.840
against the bottom of your mouth, always very slowly, in

2038
07:15:13.000 --> 07:15:27.680
a very very gentle so that you can be aware

2039
07:15:32.959 --> 07:15:55.200
of how you feel in your mouth area. Now I'm

2040
07:15:55.279 --> 07:16:11.200
going to focus on your wrists, and I'm gonna ask

2041
07:16:11.400 --> 07:16:19.959
you to maybe just rotate your wrists by moving your

2042
07:16:20.159 --> 07:16:33.080
hands in a circular motion very gently and slowly, just

2043
07:16:34.880 --> 07:16:51.759
so that you can feel the sensations that you are

2044
07:16:52.279 --> 07:17:07.599
currently experiencing in your wrists. Perhaps move in your hands

2045
07:17:09.279 --> 07:17:33.479
up and down again very very gently and slowly, very

2046
07:17:34.119 --> 07:18:03.759
gentle and slow. As you now start to observe your

2047
07:18:03.919 --> 07:18:15.799
lower back. The bad part is just above your hips

2048
07:18:20.240 --> 07:18:32.720
where your coxis are a whole area which also really

2049
07:18:32.919 --> 07:18:40.080
does include the sides of your body, because those muscles

2050
07:18:40.159 --> 07:18:50.880
are very much connected as those muscles also move into

2051
07:18:51.000 --> 07:18:59.520
your hip area connecting to your buttocks, the sides of

2052
07:18:59.639 --> 07:19:14.279
your head apps. And if you're physically able to do so,

2053
07:19:16.520 --> 07:19:26.319
maybe you can very gently just move your body ever

2054
07:19:26.520 --> 07:19:45.880
so slightly, very slowly some side, decide just enough a

2055
07:19:46.119 --> 07:20:05.240
gauge how you feel in your lower back, perhaps ittly,

2056
07:20:05.360 --> 07:20:20.520
even move your hips gently up and down gently slowly

2057
07:20:23.799 --> 07:20:34.439
in order to really be in touch with the physical

2058
07:20:35.040 --> 07:21:02.240
sensations of your lower back. As we now move to

2059
07:21:02.360 --> 07:21:13.400
your attention to your jaw, an area from your chin

2060
07:21:14.599 --> 07:21:18.759
all the way up to near where your ears are.

2061
07:21:21.880 --> 07:21:36.959
The hole of your jaw, you can just if it's

2062
07:21:37.119 --> 07:21:47.000
okay to do SI gently open your mouth, not wide,

2063
07:21:47.520 --> 07:22:02.599
no stretching, just very gently and slowly opening your mouth thing,

2064
07:22:02.880 --> 07:22:21.279
closing your mouth very gently and slowly, so you can

2065
07:22:24.400 --> 07:22:34.279
be in touch with how your jaw feels.

2066
07:22:37.680 --> 07:22:37.880
Now.

2067
07:23:04.759 --> 07:23:20.159
No to send now your chest area, and you don't

2068
07:23:20.360 --> 07:23:27.720
need to do anything to move your chest because it

2069
07:23:27.959 --> 07:23:38.919
moves every time you breathe, and it moves very gently

2070
07:23:40.799 --> 07:23:58.000
and slowly automatically with each breath you take. As you

2071
07:23:58.479 --> 07:24:15.520
focus on h m hm, how your chest feels when

2072
07:24:15.680 --> 07:24:53.840
you pray. Move in your focus two forearms, your elbows,

2073
07:24:59.759 --> 07:25:11.840
ma be You're able to very gently and slowly tense

2074
07:25:12.200 --> 07:25:20.040
the muscles in your forearms, and when you do that,

2075
07:25:20.520 --> 07:25:44.080
you can feel your elbows as well, very gently and slowly,

2076
07:25:52.560 --> 07:26:23.959
gently and softly up saving your forearms and depoys. Now

2077
07:26:32.799 --> 07:26:46.880
focus of the rest of your back, your upper back

2078
07:26:51.400 --> 07:27:08.840
in the middle, the middle of your back again, this

2079
07:27:09.479 --> 07:27:19.520
part of your body. News Also every time you pray.

2080
07:27:24.560 --> 07:27:38.159
You may not notice that usually makes you observe your

2081
07:27:38.360 --> 07:27:45.560
upper back in the middle of your back. You can

2082
07:27:45.840 --> 07:27:52.520
really feel that gentle.

2083
07:27:57.840 --> 07:28:00.479
And yeah.

2084
07:28:04.639 --> 07:28:50.880
Movement. Moving your focus into your head area, your buttees,

2085
07:28:53.240 --> 07:29:02.840
your grain, there's muscles and those bones in your midsection.

2086
07:29:30.479 --> 07:29:50.400
Just noticing how your hips feel. Right now, you can

2087
07:29:52.959 --> 07:30:06.599
very very gently move your hips maybe side to side,

2088
07:30:08.119 --> 07:30:58.959
very gently and sloy very gently, softly and slowly. Everything

2089
07:31:01.240 --> 07:31:15.720
starts to slow down, including the thoughts in your mind

2090
07:31:17.439 --> 07:31:27.560
and your mind itself just starts to gradually. It doesn't

2091
07:31:27.639 --> 07:31:35.200
have to be instant, but just gradually starting to It's

2092
07:31:35.240 --> 07:31:44.279
almost like time is strength. Chin it's a slower pace

2093
07:31:46.799 --> 07:31:51.959
to maybe what you're used to in your day to

2094
07:31:52.119 --> 07:32:18.759
day life. It's a slower movement of energy, very small

2095
07:32:19.080 --> 07:32:27.119
movements which make up the larger movements, which is always

2096
07:32:27.159 --> 07:32:34.840
the case. Now, when you move your hand, it might

2097
07:32:34.959 --> 07:32:38.840
seem like it's one movement, but it's lots of minute

2098
07:32:39.599 --> 07:32:51.560
different muscles moving in accordance with each other. What happens

2099
07:32:51.840 --> 07:33:03.840
in this space that we're sharing is we move from

2100
07:33:06.759 --> 07:33:25.000
that big movement into those smaller movements. Starting to focus

2101
07:33:25.319 --> 07:33:35.560
on how your body feels, not just as a whole,

2102
07:33:36.919 --> 07:33:40.080
not just oh, i'm feel in this way. I'm feeling

2103
07:33:41.159 --> 07:33:47.080
stressed or tense, or I'm feeling relaxed and calm. I'm

2104
07:33:47.200 --> 07:33:54.240
feeling this way, I'm feeling that way. Starting to notice

2105
07:33:54.439 --> 07:34:06.639
that your body begins to present to you small feelings

2106
07:34:08.240 --> 07:34:25.479
around your body, small physical sensations in your legs, whether

2107
07:34:25.880 --> 07:34:38.680
pleasurable or not. Maybe resisting the temptation to label them

2108
07:34:41.599 --> 07:34:49.200
or to judge them those feelings, just thinking them, thinking

2109
07:34:49.240 --> 07:35:02.400
about them is just being neutral, just feelings, not being

2110
07:35:03.479 --> 07:35:13.799
particularly concerned, but just noticing what your body is telling you,

2111
07:35:21.599 --> 07:35:27.759
the feelings in your arms, instead of feeling the whole

2112
07:35:28.040 --> 07:35:37.759
of the arm. Maybe notice those individual feelings, all those

2113
07:35:37.880 --> 07:35:49.639
different muscles and the skin, the hairs of your arms,

2114
07:35:51.599 --> 07:36:05.680
all the internal parts of your arms, the veins, the bones,

2115
07:36:08.520 --> 07:36:14.520
just being aware of maybe your elbow on your right

2116
07:36:14.759 --> 07:36:25.319
arm has a certain feeling. Maybe your left wrist also

2117
07:36:25.639 --> 07:36:34.919
has its own individual physical sensation.

2118
07:36:47.360 --> 07:36:54.080
What about your forearm on your right arm, your right forearm,

2119
07:37:01.439 --> 07:37:02.720
There may not be any.

2120
07:37:03.000 --> 07:37:10.240
Particular feeling that you could even give a name to,

2121
07:37:14.000 --> 07:37:18.360
may not feel like anything other than just a feeling.

2122
07:37:19.279 --> 07:37:31.319
You know, it's there. The feelings in your shoulders, perhaps

2123
07:37:31.400 --> 07:37:34.720
your shoulders when you think about them, you're kind of

2124
07:37:34.759 --> 07:37:39.840
almost like they're the same, you know, the same feeling,

2125
07:37:41.639 --> 07:37:44.959
almost like both of your shoulders are just one thing.

2126
07:37:46.799 --> 07:37:57.880
Of course they're not. And when you focus on your

2127
07:37:57.959 --> 07:38:06.200
left shoulder and then on your right shoulder, maybe find

2128
07:38:06.360 --> 07:38:11.759
that you move the muscles a little bit, maybe tense

2129
07:38:11.880 --> 07:38:37.400
the muscles gently, noticing the difference in each shoulder. Your

2130
07:38:37.479 --> 07:38:53.400
lower back, the left side of your lower back and

2131
07:38:54.200 --> 07:39:04.880
the right side of your lower back, of course that

2132
07:39:05.119 --> 07:39:17.520
connection to your buttocks and to your hips, and also

2133
07:39:17.759 --> 07:39:31.479
moving up into the middle of your back. And sometimes

2134
07:39:31.840 --> 07:39:35.319
like right now, actually when I focus on their part,

2135
07:39:36.680 --> 07:39:41.080
when I focused on my buttocks, and then I focused

2136
07:39:41.119 --> 07:39:45.240
on the middle of my back. I almost felt like

2137
07:39:45.479 --> 07:39:50.240
the muscles in my lower back were being stretched very gently,

2138
07:39:54.959 --> 07:40:00.279
just stretched a little bit. Even though I wasn't doing

2139
07:40:00.360 --> 07:40:09.119
anything to try to stretch your lower back, it just

2140
07:40:09.240 --> 07:40:21.520
seemed to happen. The feeling of very gently stretching your

2141
07:40:21.599 --> 07:40:40.680
lower back comes along. I have feeling in your chest,

2142
07:40:48.279 --> 07:41:01.720
just noticing what sensations you are experienced in your chest

2143
07:41:01.959 --> 07:41:18.240
right now. And there's so much of the chest. Obviously,

2144
07:41:18.319 --> 07:41:21.919
there's the collar bone leading to the chest. You've got

2145
07:41:22.000 --> 07:41:30.599
the chest bone, You've got the muscles in your chest.

2146
07:41:33.360 --> 07:41:39.439
Of course, if you're female, there's possibly the breasts. If

2147
07:41:39.479 --> 07:41:47.639
you're male, you've got the different well why not that

2148
07:41:47.759 --> 07:41:55.240
different these days, But there may be more muscles at

2149
07:41:55.279 --> 07:42:02.840
the top of the chest, but the side underneath it's

2150
07:42:02.919 --> 07:42:05.880
pretty much the same. Whether you're a man or a woman.

2151
07:42:06.759 --> 07:42:12.520
There's muscles there, muscles that stretch out to your back,

2152
07:42:13.720 --> 07:42:17.279
as well as breast tissue which stretches and moves into

2153
07:42:17.360 --> 07:42:33.599
your back. So just being aware of your chest, being

2154
07:42:40.759 --> 07:43:00.759
with whatever feeling there is in your chest. When I

2155
07:43:00.919 --> 07:43:08.639
noticed that I focus on my chest, I feel it

2156
07:43:08.880 --> 07:43:13.319
in my back and my upper back. I mean, I

2157
07:43:13.400 --> 07:43:16.439
guess the obvious reason would be because you know, I'll

2158
07:43:16.479 --> 07:43:27.400
breathe in in then it stretches my chest and my

2159
07:43:27.520 --> 07:43:41.200
back at the same time. It feels it feels okay,

2160
07:43:47.799 --> 07:43:52.639
it doesn't feel I got a little bit of pain

2161
07:43:52.759 --> 07:43:59.360
in my right chest, a little bit, not pain, but

2162
07:43:59.520 --> 07:44:09.799
little discomfort, maybe stiffness possibly, I don't know. I noticed

2163
07:44:09.840 --> 07:44:17.479
my shoulders are also wanting to flex for some reason.

2164
07:44:19.680 --> 07:44:27.040
I think that's probably part of my upper back, that

2165
07:44:27.240 --> 07:44:32.159
connection between my shoulders and my upper back, because I

2166
07:44:32.200 --> 07:44:37.240
can move my shoulders and stretch the muscles in my back,

2167
07:44:39.720 --> 07:44:46.240
moving the shoulders backwards or up, which then moves I

2168
07:44:46.319 --> 07:45:02.439
think it's the scapulous in your back. It feels quite nice. Actually,

2169
07:45:07.759 --> 07:45:10.959
A good thing about this is you can, if you

2170
07:45:11.119 --> 07:45:25.040
want to, you can just flex or stimulate the various

2171
07:45:25.240 --> 07:45:32.759
muscles in your body gently in order to get more

2172
07:45:32.759 --> 07:45:43.080
of the sense of how they feel. And when you're relaxing.

2173
07:45:47.880 --> 07:45:51.919
When you do tense and muscle and you let it

2174
07:45:52.080 --> 07:45:59.439
go and you let it relax, it relaxes way more

2175
07:46:01.080 --> 07:46:11.119
then it would Normally that you have to feel that

2176
07:46:11.200 --> 07:46:15.040
you're able to do that, there's no point doing it

2177
07:46:15.279 --> 07:46:21.080
if there's an issue with the per part of your body.

2178
07:46:24.560 --> 07:46:31.159
You need to be gentle with yourself at all times

2179
07:46:33.759 --> 07:46:45.279
when relaxing deeply. It's important to be kind to yourself.

2180
07:46:52.880 --> 07:47:01.319
As you notice your mind, how much has your mind

2181
07:47:01.680 --> 07:47:28.880
slowed down since we started this recording. How calm and

2182
07:47:29.159 --> 07:47:40.479
peaceful is your mind right now? We have nothing to

2183
07:47:40.599 --> 07:47:50.439
think about and just my voice to listen to. Because

2184
07:47:50.560 --> 07:48:01.520
you know, the intention behind this recording is relaxation. At

2185
07:48:01.560 --> 07:48:08.000
the very least, for you to feel more relaxed at

2186
07:48:08.040 --> 07:48:11.400
the end of the recording than you did at the beginning,

2187
07:48:16.520 --> 07:48:28.360
At the very least, your mind to slow down as

2188
07:48:28.439 --> 07:48:42.759
your body continues to relax, because that's what you want

2189
07:48:44.479 --> 07:49:03.479
to happen. That's what you expect to happen, for relaxation

2190
07:49:06.840 --> 07:49:22.319
to fill your body, maybe calm in your mind to

2191
07:49:22.439 --> 07:49:41.840
the point of boredom. When you start maybe to drift away,

2192
07:50:10.360 --> 07:50:20.040
it's almost as if you're moving further away from your

2193
07:50:20.159 --> 07:50:33.799
body in your mind, just leaving that there, kind of

2194
07:50:33.919 --> 07:50:38.840
liking it. An escape pod in the spaceship a movie.

2195
07:50:39.639 --> 07:50:41.880
A space movie, you know when to get into a

2196
07:50:41.959 --> 07:50:48.720
little pod in it. Since the man far away from

2197
07:50:48.799 --> 07:51:57.680
the spaceship Safe three continue to relax, drifting so slow

2198
07:52:10.759 --> 07:53:05.759
and be so so and p so, and focusing on the.

2199
07:53:08.000 --> 07:53:20.400
Feeling of those individual parts of your body that.

2200
07:53:23.520 --> 07:53:42.599
Are relaxing. One by one. You may find that every

2201
07:53:42.720 --> 07:53:53.799
now and then you realize that you weren't listening to

2202
07:53:53.959 --> 07:54:05.799
my voice because your mind started tom something different, maybe

2203
07:54:08.360 --> 07:54:17.560
started to almost move into some kind of a dreamy state,

2204
07:54:22.400 --> 07:54:28.720
And then you become aware of my voice again. And

2205
07:54:28.840 --> 07:54:35.240
even though you may want to focus on my voice,

2206
07:54:35.919 --> 07:54:43.360
you may also wish to allow your mind to just

2207
07:54:43.720 --> 07:55:03.560
drift naturally into that space of comfort and safety. As

2208
07:55:03.680 --> 07:55:21.119
you feel more comfort spreading through your body like a

2209
07:55:21.360 --> 07:55:35.720
warm blanket covering you gently, keeping your body at just

2210
07:55:38.439 --> 07:55:55.919
the perfect temperature, and even if you can hear background sounds,

2211
07:56:01.520 --> 07:56:13.840
they just don't seem to matter anymore. There's that sense

2212
07:56:16.720 --> 07:56:33.520
peace spreads through your mind like a gentle breeze, yet

2213
07:56:33.720 --> 07:56:46.200
strong enough to blow away all negativity, strong enough to

2214
07:56:49.639 --> 07:57:09.200
remove from your mind any anxiety or stress that was before, and.

2215
07:57:09.400 --> 07:57:20.919
Blow away any other thoughts or feelings that just don't fit.

2216
07:57:24.799 --> 07:57:49.880
With the sense relaxation that is feeling your body end

2217
07:57:50.000 --> 07:58:09.400
your mind, and as you focus on your mind and

2218
07:58:09.759 --> 07:58:15.319
count down from ten down to one, and with each

2219
07:58:15.880 --> 07:58:40.919
number you hear, your mind will become slightly more relaxed,

2220
07:58:43.680 --> 07:58:52.040
just just slightly so from ten down to nine, just

2221
07:58:52.159 --> 07:58:59.439
a slight movement. From nine down to eight, just another

2222
07:59:01.360 --> 07:59:16.119
small change in how you feel. Eight down to seven,

2223
07:59:18.919 --> 07:59:24.319
that feelings is a gap, almost like a gap that

2224
07:59:24.680 --> 07:59:34.319
starts to get wider, the gap between those feelings that

2225
07:59:34.520 --> 07:59:41.479
you used to have in your mind compared to the

2226
07:59:41.639 --> 07:59:49.159
feelings you have there growing now, feelings of comfort and

2227
07:59:49.439 --> 08:00:01.080
security and confidence, and the gap becomes wider. Eight down

2228
08:00:01.200 --> 08:00:08.000
to seven, seven down to six, And when you get

2229
08:00:08.080 --> 08:00:15.119
to five, your mind will start to have a certain

2230
08:00:16.520 --> 08:00:28.119
physical sensation, almost like there's a magnet outside of your

2231
08:00:28.240 --> 08:00:35.000
head sucking the tension and the stress and any remaining

2232
08:00:36.119 --> 08:00:42.479
feelings that you don't want, sucking them out through your skull.

2233
08:00:48.279 --> 08:00:53.400
And in down to four you can start to really

2234
08:00:54.000 --> 08:01:01.599
experience that sense of not just a inness, but space,

2235
08:01:07.000 --> 08:01:14.599
a place full of fresh air, the place where you

2236
08:01:14.759 --> 08:01:21.400
can stretch. It's almost as if as you go down

2237
08:01:21.520 --> 08:01:27.000
to four and three your mind is expanding, with this

2238
08:01:28.319 --> 08:01:40.360
sense of peace and tranquility growing as it moves down

2239
08:01:40.799 --> 08:01:51.720
to When you get to one, your mind just feels

2240
08:01:53.040 --> 08:02:03.919
exactly how you want to feel. It's almost a perfect feeling,

2241
08:02:09.759 --> 08:02:21.240
maybe the sensation that you'd like to keep a place

2242
08:02:21.599 --> 08:02:43.240
that's safe, where nothing can affect you at all, and

2243
08:02:43.400 --> 08:02:49.680
you can stay in that that space of comfort and confidence,

2244
08:02:52.400 --> 08:02:59.279
confident in your own ability to create this space and

2245
08:02:59.439 --> 08:03:06.560
this fearing of comfort within your own mind just by

2246
08:03:06.759 --> 08:03:16.720
counting from ten down to one. And this is something

2247
08:03:16.880 --> 08:03:20.959
that you can do yourself when you're on your own,

2248
08:03:25.840 --> 08:03:29.759
the time, when you can maybe sit down, maybe just

2249
08:03:29.840 --> 08:03:41.919
for a few minutes, close your eyes, just count slowly

2250
08:03:42.560 --> 08:03:55.759
from ten down to one, and re experience these feelings

2251
08:03:57.360 --> 08:04:05.680
in your mind. And when you feel that way in

2252
08:04:05.840 --> 08:04:21.360
your mind, your body copies your mind, and a feeling

2253
08:04:21.560 --> 08:04:28.400
is spread through your spine and your nervous system into

2254
08:04:28.799 --> 08:04:41.520
every part of your body, travels through your bloodstream, healing

2255
08:04:41.919 --> 08:05:01.799
and relaxing every particle of your existence. Now we can

2256
08:05:02.759 --> 08:05:10.720
we can practice this a few times before the end

2257
08:05:10.799 --> 08:05:15.639
of the recording, and then you can practice on your own,

2258
08:05:17.759 --> 08:05:27.479
and each time you count for ten about one, the

2259
08:05:27.680 --> 08:05:39.639
feelings of comfort, calmness, and deep deep relaxation becomes stronger

2260
08:05:41.040 --> 08:05:55.240
and deeper, filling your mind and your brain with these

2261
08:05:56.439 --> 08:06:07.279
positive chemicals spread throughout your body. Relaxing you so quickly,

2262
08:06:09.319 --> 08:06:19.200
relaxing your whole body and mind so very very easily,

2263
08:06:21.799 --> 08:06:25.479
just by counting from ten.

2264
08:06:28.159 --> 08:06:34.799
Down to one. That so we're going to do.

2265
08:06:35.159 --> 08:06:38.840
Now, I'm going to count from ten down to one.

2266
08:06:39.880 --> 08:06:44.360
I'd like you to repeat the number after me. So

2267
08:06:44.479 --> 08:06:53.279
when I say ten, you can just repeat to yourself ten.

2268
08:06:58.880 --> 08:07:08.240
Just notice, be aware of how you feel in your

2269
08:07:08.400 --> 08:07:17.919
mind and your body. Then when I say nine, you

2270
08:07:18.040 --> 08:07:33.840
can repeat to yourself nine again, noticing the increase in

2271
08:07:34.080 --> 08:07:42.000
comfort and calmness in your mind and in your body.

2272
08:07:48.000 --> 08:07:57.439
The same when I say eight, I want I say seven, six,

2273
08:08:00.040 --> 08:08:14.279
when I say five, four, when I say three, two,

2274
08:08:18.680 --> 08:08:24.880
and lastly when I say one, you can repeat that number.

2275
08:08:32.319 --> 08:08:32.479
Now.

2276
08:08:32.599 --> 08:08:38.159
Of course, when you do this on your own without

2277
08:08:38.279 --> 08:08:43.279
listening to me, you can say the numbers or whatever

2278
08:08:44.919 --> 08:08:53.360
speed that you feel is necessary for you, so you

2279
08:08:53.479 --> 08:08:59.279
can adapt. So if you feel you want to say

2280
08:08:59.400 --> 08:09:05.240
the number ten down to one faster than I do,

2281
08:09:07.000 --> 08:09:09.560
then you go ahead and do that. Or if you

2282
08:09:09.759 --> 08:09:13.759
feel when you do it yourself that you'd like to

2283
08:09:13.959 --> 08:09:22.360
have more more space between the numbers, maybe take a

2284
08:09:22.439 --> 08:09:29.240
lot longer to get from ten all the way down

2285
08:09:29.880 --> 08:09:46.880
to one. That's your choice. Also to do. So I'm

2286
08:09:46.919 --> 08:09:49.080
going to count from ten down.

2287
08:09:48.880 --> 08:09:57.840
To one, and when to get to one, that will

2288
08:09:57.959 --> 08:09:58.680
be the end.

2289
08:09:59.119 --> 08:10:04.759
Of this record. And less of course you're listening with music,

2290
08:10:06.000 --> 08:15:22.840
and the music will continue ten nine eight, twenty, ninety eighty, seventeen, sixteen, fifteen, fourteen, thirteen,

2291
08:15:27.599 --> 08:16:12.799
twelve eleven, ten nine eight, seven, six, five, four, three

2292
08:16:17.840 --> 08:16:41.400
two one. Now open your eyes, noticing how you physically

2293
08:16:41.520 --> 08:16:50.560
feel having counted down from twenty to one, allowing stress

2294
08:16:50.639 --> 08:16:54.520
and tension to leave through your fingertips and your toes.

2295
08:16:56.080 --> 08:17:00.759
And as you focus on your fingertips, maybe they feel

2296
08:17:00.799 --> 08:17:06.919
a little bit tingly, which is I suppose quite an

2297
08:17:07.000 --> 08:17:11.959
understanding considering the tension has been exiting your body through

2298
08:17:12.000 --> 08:17:20.919
your fingertips. So now I'm going to count from twenty

2299
08:17:21.000 --> 08:17:27.919
down to one again. This time you get to feel

2300
08:17:28.040 --> 08:17:34.080
relief of tension and stress in the anxiety that you

2301
08:17:34.159 --> 08:17:47.119
may have leaving through your stomach, just leaving through your stomach,

2302
08:17:47.159 --> 08:17:52.799
almost as if it's just releasing the whole of your

2303
08:17:52.880 --> 08:17:58.599
stomach and enable to just above your chest or below

2304
08:17:58.639 --> 08:18:02.599
your chest, rather so surround in your belly button area,

2305
08:18:02.880 --> 08:18:08.599
the whole area you can feel the tension of your

2306
08:18:08.639 --> 08:18:14.919
body where there's left, just releasing from that area, and

2307
08:18:15.040 --> 08:18:18.360
you may notice that your stomach will become very relaxed.

2308
08:18:19.880 --> 08:18:26.439
As I count down from twenty down to one now

2309
08:18:29.279 --> 08:19:50.880
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

2310
08:19:55.439 --> 08:20:07.560
two h and you can open your eyes again if

2311
08:20:07.599 --> 08:20:11.159
you choose, or you can just keep them closed because

2312
08:20:11.200 --> 08:20:18.040
it feels relaxing. Just notice how your stomach feels. I

2313
08:20:18.159 --> 08:20:21.919
notice as your focus, just do a little scan of

2314
08:20:22.000 --> 08:20:31.200
your body. Just notice how your body feels. Focusing on

2315
08:20:31.360 --> 08:20:38.319
your upper body, your back, chest, stomach, legs, arms, hands, feet,

2316
08:20:41.360 --> 08:20:48.319
just noticing, and you know, you may start to feel

2317
08:20:50.799 --> 08:20:55.000
more the sense of tiredness, which may be the reason

2318
08:20:55.080 --> 08:21:02.840
you're listening to this according because you like to let

2319
08:21:03.000 --> 08:21:14.599
go completely of everything and drip off into a nice, natural, calm,

2320
08:21:14.959 --> 08:21:30.159
relaxing sleep. So now we're going to focus on your forehead,

2321
08:21:34.080 --> 08:21:36.840
and if you choose, you can incorporate your eyes in

2322
08:21:37.000 --> 08:21:43.880
this focus as well. Your forehead and your eyes. It's

2323
08:21:43.959 --> 08:21:48.479
that whole area basically almost as if you were wearing

2324
08:21:48.520 --> 08:21:52.240
a mask, you know, like a I don't know, a

2325
08:21:52.400 --> 08:21:58.759
batman mask or something or I'm trying to fa zorro

2326
08:21:59.000 --> 08:22:01.000
or something, you know, the kind of mask that covers

2327
08:22:01.080 --> 08:22:04.159
your eyes but also covers quite a lot of the forehead.

2328
08:22:07.799 --> 08:22:10.840
I'm focusing on that area because that's the area that

2329
08:22:10.880 --> 08:22:15.000
we're now going to release tension and stress from your

2330
08:22:15.159 --> 08:22:21.080
mind and your brain, from your mind, and any tension

2331
08:22:21.200 --> 08:22:25.200
that you may have remaining your face, in your neck

2332
08:22:25.680 --> 08:22:31.520
and your jaw, your eyes, your forehead, and all your scalp.

2333
08:22:33.119 --> 08:22:38.439
So basically any tension within your head area, including your

2334
08:22:38.599 --> 08:22:45.520
mind and your brain, and that's going to be released

2335
08:22:47.119 --> 08:22:53.720
through your forehead and your eyes. As I count down

2336
08:22:53.799 --> 08:24:30.240
again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

2337
08:24:34.959 --> 08:24:39.880
Two one.

2338
08:24:48.040 --> 08:24:56.080
Medicine. And she scanned your face with jaw, your eyes,

2339
08:24:57.400 --> 08:25:06.439
the cheap bons, your ears, your forehead, your scalp, your neck,

2340
08:25:07.759 --> 08:25:10.240
the back of your neck, in the front of your neck,

2341
08:25:11.200 --> 08:25:21.919
the side of your neck, and the throat. Noticing being

2342
08:25:21.959 --> 08:25:33.520
aware of the comfort increased in the relaxation not just

2343
08:25:33.680 --> 08:25:38.799
in your head and neck and mind, also the rest

2344
08:25:38.840 --> 08:25:49.159
of your body. Just notice how loose and calm you feel,

2345
08:25:50.240 --> 08:25:51.880
and how easily.

2346
08:25:53.599 --> 08:25:55.159
It is to just let go.

2347
08:25:57.959 --> 08:26:22.040
Completely, let go completely, how easily. So what I'm going

2348
08:26:22.080 --> 08:26:25.479
to do now is I need to focus on the

2349
08:26:25.599 --> 08:26:35.080
top of your head, and we're going to allow every

2350
08:26:35.799 --> 08:26:43.840
last piece of tension or stress that mind be lingering

2351
08:26:44.119 --> 08:26:48.360
or hiding in your body or mind or.

2352
08:26:48.520 --> 08:26:50.720
Head to just.

2353
08:26:52.439 --> 08:26:59.360
Be sucked out at the top of your head, released.

2354
08:27:02.560 --> 08:27:03.200
Into the air.

2355
08:27:04.479 --> 08:27:10.680
One sucked down into the clouds. Imagine a big cloud

2356
08:27:10.799 --> 08:27:16.599
above your head, almost like a whirlpool, and this can

2357
08:27:16.919 --> 08:27:18.720
suck that tension.

2358
08:27:19.919 --> 08:27:24.840
Out the top of your head and just take away

2359
08:27:26.799 --> 08:27:27.400
the good.

2360
08:27:30.400 --> 08:27:34.159
You focus. Imagine an opening on the top of your

2361
08:27:34.279 --> 08:27:40.799
head with that tension and stress and any remaining issues

2362
08:27:41.000 --> 08:27:44.799
may be worries of concerns that have no use to you.

2363
08:27:44.959 --> 08:27:48.720
Now you can all be sucked down at the top

2364
08:27:48.759 --> 08:27:49.599
of your head.

2365
08:27:51.080 --> 08:27:57.000
And taken away. As I count down again from twenty

2366
08:27:57.439 --> 08:28:51.680
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thteen,

2367
08:28:57.560 --> 08:29:36.080
t twelve even, ten, nine, eight, seven, six.

2368
08:29:40.119 --> 08:29:46.479
Five, four.

2369
08:29:50.360 --> 08:30:00.799
Three, wha.

2370
08:30:11.119 --> 08:30:11.520
Breathe.

2371
08:30:16.200 --> 08:30:29.240
I'm noticing how you feel, how relaxed and calm you

2372
08:30:29.439 --> 08:30:44.119
physically and mentally feel right now, how peaceful your mind

2373
08:30:44.479 --> 08:30:52.400
feels it feels so nice to just let go, to

2374
08:30:52.520 --> 08:31:01.639
give yourself some space to breathe easily, to think calmly,

2375
08:31:06.759 --> 08:31:11.880
just to take a break from all that pointless worry

2376
08:31:13.400 --> 08:31:17.720
concerns about things that you don't need to think about

2377
08:31:20.919 --> 08:31:28.240
right now, because this is your time to let go.

2378
08:31:29.639 --> 08:31:39.400
This is your space to enjoy feeling deeply relaxed, peaceful

2379
08:31:39.520 --> 08:31:46.799
in your mind, relaxed in your body. They can feel

2380
08:31:47.360 --> 08:31:55.959
so good, so nice to just not have to do

2381
08:31:56.680 --> 08:32:07.840
anything to be or to really enjoy that serenity that

2382
08:32:08.040 --> 08:32:16.080
comes of letting go completely, that peacefulness that comes with.

2383
08:32:22.799 --> 08:32:24.159
Being in this.

2384
08:32:25.959 --> 08:32:36.040
Peaceful space. And you can keep this sense of calmness

2385
08:32:36.880 --> 08:32:48.000
for as long as you choose, if you choose to

2386
08:32:48.240 --> 08:32:55.479
drift off into a deep, healing, natural sleep, and you

2387
08:32:55.560 --> 08:33:07.360
can do that completely up to you, and you can

2388
08:33:07.560 --> 08:33:13.680
keep this feeling of calmness physically in your mind as

2389
08:33:13.880 --> 08:33:28.759
long as you choose to feel completely relaxed, completely relax.

2390
08:33:31.560 --> 08:33:37.200
And I'd like you to make up your mind that

2391
08:33:37.279 --> 08:33:47.319
you're going to relax, and I want to.

2392
08:33:47.400 --> 08:33:50.799
Explore that with you. What it feels like when you

2393
08:33:50.959 --> 08:33:59.959
actually decide that you're going to relax, not forcing yourself

2394
08:34:00.159 --> 08:34:06.319
but giving yourself that yes, it is a command, really,

2395
08:34:06.400 --> 08:34:13.319
isn't it When you're telling yourself relax in a gentle

2396
08:34:13.439 --> 08:34:18.479
but firm way, that only you can really.

2397
08:34:19.840 --> 08:34:22.919
Tell yourself that in that way. You can't really have

2398
08:34:23.040 --> 08:34:24.040
someone else saying.

2399
08:34:23.840 --> 08:34:29.919
To you, now it relax, relax, you know, and it

2400
08:34:30.040 --> 08:34:32.400
needs to be gentle, But you can't someone else can't

2401
08:34:32.479 --> 08:34:41.479
really have the same the same kind of influence or

2402
08:34:41.840 --> 08:34:50.000
power that you have over your own physicality, over how

2403
08:34:50.159 --> 08:35:00.360
you feel, because when you say it to yourself, it

2404
08:35:00.639 --> 08:35:08.439
means more. It's personal, and your brain and your unconscious

2405
08:35:08.639 --> 08:35:14.799
mind and your body listens to what you say. So,

2406
08:35:15.080 --> 08:35:18.840
for example, we'll test it out and do a little test,

2407
08:35:18.959 --> 08:35:22.599
a few little tests along the way, and you can

2408
08:35:22.720 --> 08:35:29.000
get more of an idea of the force, the positive

2409
08:35:29.200 --> 08:35:35.599
force that you can have in creating a sense of

2410
08:35:35.919 --> 08:35:40.919
comfort and relaxation in your body and your mind quite

2411
08:35:41.000 --> 08:35:53.720
quickly just by you telling yourself to relax. So I'm

2412
08:35:53.759 --> 08:36:00.479
going to start by let's focus on your hands. To

2413
08:36:00.639 --> 08:36:03.639
focus on your hands, and just tell your hands to relax,

2414
08:36:04.639 --> 08:36:09.560
and just say relax. As you focus on your hands,

2415
08:36:11.799 --> 08:36:16.360
you could say my hands are relaxed, or I want

2416
08:36:16.400 --> 08:36:20.720
my hands to relax. I think if you actually do

2417
08:36:20.799 --> 08:36:28.840
it directly by focusing and imagining that your hands can

2418
08:36:29.080 --> 08:36:31.720
hear what you're saying. You know, they've got little ears,

2419
08:36:32.479 --> 08:36:37.639
which is a little weird. So talking to your hands

2420
08:36:38.360 --> 08:36:54.680
and just say relax medicine. Now your hands start to relax.

2421
08:37:07.080 --> 08:37:10.599
Now focus on your eyes and tell your eyes to relax.

2422
08:37:11.720 --> 08:37:16.520
You're just saying the same word, relax. And find the

2423
08:37:16.720 --> 08:37:24.119
right tone for you. You know, I might say relax,

2424
08:37:24.840 --> 08:37:32.919
but you you might say relax or relax. You know,

2425
08:37:33.240 --> 08:37:38.880
you might say it differently to yourself, and that's important

2426
08:37:39.799 --> 08:37:45.880
for you to gauge what feels right for you. To

2427
08:37:46.080 --> 08:37:51.240
just tell your eyes to relax, whilst focusing on your eyes,

2428
08:37:51.759 --> 08:37:56.479
your eyelids, the muscles around your eyes, your eyebrows, and

2429
08:37:56.720 --> 08:38:32.200
just tell your eyes directly relax now. Now, I just

2430
08:38:32.319 --> 08:38:42.639
did that myself, And sometimes you may feel that you

2431
08:38:42.840 --> 08:38:48.240
need a bit more time or the different parts to relax,

2432
08:38:49.080 --> 08:38:52.959
you know, because I start talking again and maybe that

2433
08:38:53.159 --> 08:38:56.759
part hasn't relaxed fully. But what will happen is that

2434
08:38:56.840 --> 08:39:01.119
will just continue to relax even though I'm talking. And

2435
08:39:01.200 --> 08:39:07.000
that's happened with my eyes. Something else I noticed is

2436
08:39:08.959 --> 08:39:12.759
when I started focusing on my eyes that actually almost

2437
08:39:12.919 --> 08:39:14.200
became they got worse.

2438
08:39:14.040 --> 08:39:15.560
Before they got better in a way.

2439
08:39:16.279 --> 08:39:19.400
So I felt a degree of tension growing in my

2440
08:39:19.520 --> 08:39:25.439
eyes and then disappearing. So I think what that was

2441
08:39:25.560 --> 08:39:30.720
really was just me becoming more aware of the tension

2442
08:39:31.840 --> 08:39:36.200
that was already there that I I wasn't focused on

2443
08:39:36.319 --> 08:39:43.880
it before, so I wasn't really acknowledging it or really

2444
08:39:45.479 --> 08:39:59.439
conscious to those feelings. Yeah, my eyes still continuing to relax,

2445
08:40:00.119 --> 08:40:05.759
as well as my hands. Actually, my hands have got

2446
08:40:05.799 --> 08:40:12.000
a certain kind of energy, like not buzzing, but I

2447
08:40:12.080 --> 08:40:17.200
can kind of feel a degree of energy in my hands.

2448
08:40:20.400 --> 08:40:25.080
Maybe that's where the tension is being released. Maybe that's

2449
08:40:25.279 --> 08:40:35.479
causing that. The next part, I think we should focus.

2450
08:40:35.200 --> 08:40:36.119
On the back of the neck.

2451
08:40:36.799 --> 08:40:40.759
That's a part which is quite often well for me,

2452
08:40:41.200 --> 08:40:44.279
holds tension. I don't know about it for yourself, but

2453
08:40:44.400 --> 08:40:48.680
I think it's quite a standard place where tension is

2454
08:40:48.759 --> 08:40:55.639
sometimes held. So, and I'm doing exactly what you're doing

2455
08:40:56.080 --> 08:40:58.159
as you do it as well, so I'm telling my

2456
08:40:59.119 --> 08:41:01.200
body parts to relax as well.

2457
08:41:01.959 --> 08:41:03.880
So if you tell your neck at the back.

2458
08:41:03.759 --> 08:41:06.240
Of your neck, focus on the back of your neck

2459
08:41:06.400 --> 08:41:13.360
and just say relax in your own words and your

2460
08:41:13.400 --> 08:41:17.000
own tone, in your own voice. You can say out loud,

2461
08:41:17.159 --> 08:41:21.360
or you can just say it to yourself internally. But

2462
08:41:21.479 --> 08:41:26.080
you're focusing and you're saying it literally to the back

2463
08:41:26.119 --> 08:41:28.880
of your neck, as if the back of your neck

2464
08:41:29.040 --> 08:41:35.639
can actually hear what you're saying. So do that now,

2465
08:41:35.880 --> 08:41:40.119
Just say relax to the back of your neck and

2466
08:41:40.240 --> 08:42:21.799
I'll do the same. Now, what I noticed, and you

2467
08:42:22.040 --> 08:42:26.639
may have had similar thing is, even though I was

2468
08:42:26.759 --> 08:42:35.479
focusing on the back of my neck, other parts started to,

2469
08:42:38.479 --> 08:42:42.159
I don't know, show themselves to me or maybe because

2470
08:42:42.159 --> 08:42:45.040
they want to be relaxed as well. But I started

2471
08:42:45.240 --> 08:42:49.360
noticing the feelings in my shoulders, attention in my shoulders

2472
08:42:49.639 --> 08:42:56.360
and in my upper back. Whether that was because my

2473
08:42:56.919 --> 08:43:02.959
back of my neck was saying much Okay, it's the

2474
08:43:03.080 --> 08:43:12.680
other parts that need attention, but my low back of

2475
08:43:12.759 --> 08:43:16.639
my neck is still relaxing. But I just became more

2476
08:43:16.639 --> 08:43:23.240
aware of other parts that needed attention. Now, this might

2477
08:43:23.400 --> 08:43:28.759
happen and it's not. It doesn't mean that it's going wrong.

2478
08:43:28.880 --> 08:43:36.159
It just means you're being notified of more places that also.

2479
08:43:36.040 --> 08:43:37.240
Want to feel relaxed.

2480
08:43:40.479 --> 08:43:43.439
So I'm going to focus on my upper.

2481
08:43:43.279 --> 08:43:48.240
Back so you can do the same, even if you

2482
08:43:48.319 --> 08:43:48.720
don't have.

2483
08:43:48.880 --> 08:43:54.200
Any feelings of tension that obvious in your upper back,

2484
08:43:55.959 --> 08:44:00.599
if you just focus on your back and the whole

2485
08:44:00.720 --> 08:44:05.439
area from the shoulder blades down to the middle of

2486
08:44:05.560 --> 08:44:09.880
your back and the spine, and with me, it's more

2487
08:44:09.919 --> 08:44:11.720
the shoulder blades are more.

2488
08:44:16.439 --> 08:44:21.880
Yeah, that's the parts that are really sort of giving me.

2489
08:44:23.560 --> 08:44:26.880
That not that it needs to relax.

2490
08:44:26.959 --> 08:44:30.520
In the sounds, gonna ask that part to relax, and

2491
08:44:30.720 --> 08:44:31.919
you can do the same now.

2492
08:44:42.959 --> 08:44:58.360
Relaxed up the back. Something strange happened there.

2493
08:44:58.840 --> 08:44:59.119
And this.

2494
08:45:00.639 --> 08:45:01.479
Often happens.

2495
08:45:01.560 --> 08:45:02.240
I've been doing this.

2496
08:45:02.360 --> 08:45:11.159
For sixteen years or something, and often I'm I'm surprised,

2497
08:45:12.080 --> 08:45:18.840
but amazed, really bad. There can be a feeling. So

2498
08:45:19.080 --> 08:45:21.639
when I was focusing on the back of my neck,

2499
08:45:22.520 --> 08:45:26.639
my upper back was starting to feel quite stressed and

2500
08:45:27.400 --> 08:45:32.919
in need of attention. As soon as I started talking

2501
08:45:33.119 --> 08:45:37.959
to you about my upper back and talking about, you know,

2502
08:45:38.520 --> 08:45:43.479
getting ready to ask the upper back to relax, why

2503
08:45:43.599 --> 08:45:49.200
the back already started to relax. It's almost as if

2504
08:45:49.279 --> 08:45:54.880
it doesn't need to hear the words, just needs attention,

2505
08:45:59.799 --> 08:46:11.720
needs to be noticed. And that is something that often

2506
08:46:11.919 --> 08:46:18.880
happens in this type of situation is when you start

2507
08:46:19.959 --> 08:46:24.959
to relax a couple of parts of your body, as

2508
08:46:25.000 --> 08:46:32.080
we've done with our hands, the eyes and eyelids, and now.

2509
08:46:33.119 --> 08:46:40.840
Back of the neck, top of the bag, up the back.

2510
08:46:42.159 --> 08:46:46.119
The rest of the body seems to just take notice

2511
08:46:48.880 --> 08:46:57.119
and decide in its own way to start relaxing. Other

2512
08:46:57.279 --> 08:47:07.159
parts of your body start to just become looser. I

2513
08:47:07.240 --> 08:47:09.919
suppose it's kind of like a bit of an avalanche.

2514
08:47:10.080 --> 08:47:14.840
You know, the little ball starts rolling, and before you

2515
08:47:14.959 --> 08:47:17.919
know it, the whole of your body is completely relaxed

2516
08:47:18.000 --> 08:47:34.680
and can't And if you focus on your face, you

2517
08:47:34.799 --> 08:47:42.400
focus on your eyes, your eyelids, your eyebrows, and the

2518
08:47:42.520 --> 08:47:51.119
muscles around your eyes. Maybe you start to notice that

2519
08:47:52.880 --> 08:47:57.919
your forehead is more relaxed than it was. Maybe your

2520
08:47:58.040 --> 08:48:03.840
face is more relaxed. I would say my entire face

2521
08:48:04.040 --> 08:48:18.599
is a lot more relaxed than it was. So you're

2522
08:48:18.639 --> 08:48:25.119
going to focus now on your shoulders again, just like before.

2523
08:48:26.520 --> 08:48:29.799
Just tell your shoulders. I mean, you can't do them

2524
08:48:29.840 --> 08:48:32.040
in the digity. You can do the right shoulder and

2525
08:48:32.119 --> 08:48:36.479
the shoulder I just generally do both at the same time.

2526
08:48:38.520 --> 08:48:41.759
Just tell your shoulders as you focus on them in

2527
08:48:41.840 --> 08:48:47.959
your mind, focus on how I feel maybe you can

2528
08:48:48.319 --> 08:48:55.040
see them in your mind's eye. Just tell your shoulders

2529
08:48:58.840 --> 08:49:50.279
to relax as nice as they relax. I do you notice,

2530
08:49:52.959 --> 08:49:59.400
especially with my bank, is the connection between the different

2531
08:49:59.479 --> 08:50:10.599
parts the back, the shoulders, the neck being all connected

2532
08:50:11.080 --> 08:50:17.479
and being such a large part of your body, it's

2533
08:50:17.520 --> 08:50:25.880
almost hard to separate them from each other. And my

2534
08:50:26.040 --> 08:50:34.880
lower back has started to relax on the say, maybe

2535
08:50:34.959 --> 08:50:39.720
I'm going too slow, and that could be an issue

2536
08:50:40.599 --> 08:50:47.400
because we all go at different speeds. And the idea

2537
08:50:47.479 --> 08:50:50.119
at the beginning of this recording was for you to

2538
08:50:50.240 --> 08:51:05.720
be able to just say to yourself, relax without focusing

2539
08:51:05.880 --> 08:51:11.479
on any particular part of your body. Because when you

2540
08:51:11.680 --> 08:51:22.520
know that tearing your hands to relax and your hands relax,

2541
08:51:25.080 --> 08:51:31.759
you tell your eyelids and your eyes, the muscles around

2542
08:51:31.880 --> 08:51:41.319
your eyes and your eyebrows to relax, and they relax.

2543
08:51:47.119 --> 08:51:49.639
You tell the back of your neck.

2544
08:51:52.799 --> 08:52:15.560
To relax, and it relaxes until you're alpa back to

2545
08:52:15.799 --> 08:52:27.360
relax and the reaxes.

2546
08:52:35.040 --> 08:52:35.759
I'd tell your.

2547
08:52:35.840 --> 08:53:14.799
Shoulders to relax and they relax, and you told your

2548
08:53:14.880 --> 08:53:18.080
hands to relax, they relaxed, and.

2549
08:53:18.159 --> 08:53:19.799
They continued.

2550
08:53:20.880 --> 08:53:32.400
To relax. When you told your eyelids, the muscles around

2551
08:53:32.439 --> 08:53:39.400
your eyes, your eyebrows to relax. They relaxed.

2552
08:53:42.479 --> 08:53:44.400
And continued.

2553
08:53:45.240 --> 08:53:45.880
To relax.

2554
08:53:52.279 --> 08:53:53.840
When you told the back of your.

2555
08:53:53.799 --> 08:54:01.040
Neck, focused on the back of your neck and told

2556
08:54:01.119 --> 08:54:20.639
it to relax and relaxed and continued to relax. And

2557
08:54:20.799 --> 08:54:30.360
you told your alco back to relax, be relaxed and

2558
08:54:30.520 --> 08:54:46.799
continued to relax. That's with your shoulders. He told your

2559
08:54:46.880 --> 08:54:48.159
shoulders to relax.

2560
08:54:48.520 --> 08:54:49.040
In your.

2561
08:54:51.759 --> 08:55:00.799
Shoulders relaxed and continued to relax.

2562
08:55:06.520 --> 08:55:11.439
And it's not just that, It's.

2563
08:55:14.119 --> 08:55:18.560
That the rest of your body has also been listening,

2564
08:55:20.240 --> 08:55:26.360
and the relaxation has been spreading. So from your eyes,

2565
08:55:26.680 --> 08:55:34.080
the relaxation spread to your forehead, around your face, into

2566
08:55:34.200 --> 08:55:48.040
your skin, into your jaw, into the front and sides

2567
08:55:48.119 --> 08:56:00.319
of your neck, all the way down your chest and stomachs,

2568
08:56:00.400 --> 08:56:08.599
the hands and shoulders, and met up through your arms, relaxing.

2569
08:56:09.959 --> 08:56:12.959
The four arms, your upper.

2570
08:56:12.880 --> 08:56:32.159
Arms, elbows, your wrists, letting go the lower bag, your hips,

2571
08:56:32.720 --> 08:56:40.560
but exploiting and just start to relax and continue even

2572
08:56:40.720 --> 08:56:46.319
your comfort spreading through your legs.

2573
08:56:51.080 --> 08:56:53.400
All the way down to your.

2574
08:56:53.319 --> 08:57:05.200
Ankles, the tops feet, the sight of your feet, and the.

2575
08:57:05.279 --> 08:57:11.799
Bottoms of your feet, relaxing.

2576
08:57:14.759 --> 08:57:42.360
Into your toes. Each tone relaxing, become please, and it's

2577
08:57:42.400 --> 08:57:59.720
your body relaxes more. Your mind becomes slower, more peaceful,

2578
08:58:07.439 --> 08:58:09.119
to the point where.

2579
08:58:11.040 --> 08:58:14.479
If you choose to.

2580
08:58:14.639 --> 08:58:32.119
Fall asleep, you can easily do that, easy drive the

2581
08:58:32.279 --> 08:58:43.639
way because there's nothing going on in your mind. The

2582
08:58:43.799 --> 08:59:25.479
phrase is peaceful, the body continues, and with that connection

2583
08:59:26.840 --> 08:59:33.479
between your body relaxing, the word you say to yourself

2584
08:59:35.959 --> 08:59:47.040
relax means that you don't need to focus on just

2585
08:59:47.360 --> 08:59:48.360
one part.

2586
08:59:50.159 --> 08:59:55.279
You can just focus on your entire body.

2587
09:00:01.439 --> 09:00:26.200
Saying the powerful words and deserve goes the miniar sensations

2588
09:00:27.479 --> 09:00:44.599
of comfort spreading throughout your body, loosening and calming and healing,

2589
09:00:48.560 --> 09:00:54.479
every power to your body, heaving.

2590
09:00:56.119 --> 09:00:56.400
More.

2591
09:00:59.200 --> 09:01:17.680
Who like, all you need to do from now on

2592
09:01:18.040 --> 09:01:31.360
is just telling yourself night's uh.

2593
09:01:36.759 --> 09:01:39.400
Feeding completely.

2594
09:01:40.360 --> 09:01:42.680
Out fool come.

2595
09:01:54.439 --> 09:02:30.159
Sorry. Starting that out with number twenty nineteen eighteen seventeen,

2596
09:02:43.680 --> 09:05:24.040
sixteen fifty four thirty, wellstattatatatas.

2597
09:05:00.279 --> 09:10:10.519
Attatatatatat s k attata.

2598
09:10:07.199 --> 09:10:10.239
As a.

2599
09:10:14.519 --> 09:13:00.319
Sus what.

2600
09:15:55.559 --> 09:16:17.800
Three counting down from ten to one ten nine eight seven, six,

2601
09:16:20.040 --> 09:16:40.199
five four three two one, And maybe that was a

2602
09:16:40.279 --> 09:16:44.400
bit too quick in order to relax. Maybe it's a

2603
09:16:44.440 --> 09:16:50.559
bit too fast for you to notice the calming of

2604
09:16:50.680 --> 09:16:57.360
your body, maybe even a little bit of pressure there,

2605
09:16:57.559 --> 09:17:00.959
Like you're counting down from ten to one. What do

2606
09:17:01.040 --> 09:17:04.239
you expect me to do? Man, expect me to just

2607
09:17:04.319 --> 09:17:13.919
to go with floppy just because you're counting down. If

2608
09:17:13.919 --> 09:17:17.319
you try it again, but this time, I go this

2609
09:17:17.599 --> 09:17:24.760
lower this time, and you focus on the whole of

2610
09:17:24.839 --> 09:17:31.639
your body before we focus on your legs. Just notice

2611
09:17:33.239 --> 09:17:46.000
how your body does start to feel more relaxed with

2612
09:17:47.279 --> 09:18:29.519
every number that I count down ten, nine, eight, seven, six, five,

2613
09:18:39.959 --> 09:19:38.279
four three two. What I just notice how how you

2614
09:19:38.360 --> 09:19:48.639
feel generally, how your body feels. It's not necessarily even

2615
09:19:48.680 --> 09:19:58.800
about yeah, counting down from ten to one. It's that

2616
09:19:59.120 --> 09:20:15.919
space that you have, that body space between being active

2617
09:20:18.279 --> 09:20:28.599
physically or mentally, just sitting or lying down, just being there,

2618
09:20:29.360 --> 09:20:34.239
not doing anything, not saying anything, not in deeding to

2619
09:20:34.559 --> 09:20:40.800
think about anything. So it opens up a space, you know,

2620
09:20:40.839 --> 09:20:49.919
it's a bit of a space, the gap. And the

2621
09:20:50.080 --> 09:20:54.480
more I came down from the tent to work, the

2622
09:20:54.559 --> 09:21:06.120
bigger that gap becomes. Is that gap of calmness, of comfort, relaxation.

2623
09:21:12.080 --> 09:21:24.440
It's a nice feeling and it moves those stresses or

2624
09:21:24.959 --> 09:21:38.839
discomforts physically or emotionally moves away. Allows you.

2625
09:21:41.519 --> 09:21:42.040
To just.

2626
09:21:45.040 --> 09:21:51.760
Slow down. Someone to count again from ten down to one,

2627
09:21:52.199 --> 09:22:02.400
and notice that gap widening, the gap, And as it widens,

2628
09:22:02.480 --> 09:22:08.839
it's almost like the stress and attention falls into the cap.

2629
09:22:22.319 --> 09:22:26.480
It gives you that distance, that space.

2630
09:22:28.839 --> 09:22:34.279
Now ten.

2631
09:22:38.639 --> 09:24:35.199
Nine, eight, seven, six, five, four three two one. And

2632
09:24:35.519 --> 09:24:39.559
how did you How do you feel.

2633
09:24:41.480 --> 09:24:41.639
Now?

2634
09:24:54.400 --> 09:25:06.239
Can you notice that? Do you fit in calmer? Are

2635
09:25:06.319 --> 09:25:35.279
you feeling more relaxed? As we now focus on your legs.

2636
09:25:36.720 --> 09:25:37.440
Just a les.

2637
09:25:53.480 --> 09:26:13.639
We're just gonna start with focusing on your thighs. Of course,

2638
09:26:13.760 --> 09:26:19.040
it's not the most exciting thing to be doing because.

2639
09:26:22.080 --> 09:26:24.919
I'm sure like most of your body is not not

2640
09:26:25.080 --> 09:26:26.080
going on by now.

2641
09:26:35.160 --> 09:26:41.440
Just focusing on the hole of your thighs, the tops

2642
09:26:41.480 --> 09:26:47.559
of your thighs, the sides of your thighs, the bottoms

2643
09:26:47.639 --> 09:26:54.680
of your thighs, the outer thighs and inner thighs. Basically

2644
09:26:54.919 --> 09:26:56.959
the hole of your thigh that leads.

2645
09:26:57.720 --> 09:26:58.800
Into your hip.

2646
09:27:02.639 --> 09:27:05.360
And it goes down to your.

2647
09:27:07.279 --> 09:27:08.000
Knee joints.

2648
09:27:13.120 --> 09:27:20.360
Now, this is a big area. It's a very heavy area.

2649
09:27:20.879 --> 09:27:26.839
It's very strong, probably the strongest muscles in your body

2650
09:27:27.559 --> 09:27:28.440
or in your thighs.

2651
09:27:38.599 --> 09:27:39.480
But I don't think we.

2652
09:27:41.279 --> 09:27:53.800
Perhaps will give enough attention to our thighs. Perhaps we

2653
09:27:54.000 --> 09:27:58.760
don't acknowledge how important.

2654
09:28:00.040 --> 09:28:00.839
Lies are.

2655
09:28:03.800 --> 09:28:04.599
To our lives.

2656
09:28:14.480 --> 09:28:16.800
Yeah, how much.

2657
09:28:19.239 --> 09:28:20.680
They actually do to us.

2658
09:28:24.480 --> 09:28:35.319
All for our lives. Yeah, it may seem sound really weird, but.

2659
09:28:38.239 --> 09:28:44.239
I think that all of our body parts, especially advice

2660
09:28:45.360 --> 09:28:46.760
needs some TLC.

2661
09:28:50.080 --> 09:28:51.239
I love Sha.

2662
09:28:59.319 --> 09:29:00.120
They cannot.

2663
09:29:02.959 --> 09:29:03.360
Thank you.

2664
09:29:06.440 --> 09:29:18.959
Gratitude for what advice do for us. And I know

2665
09:29:19.160 --> 09:29:24.599
this may sound and it's strange, And maybe you think,

2666
09:29:25.040 --> 09:29:27.800
why am I surely how I should be able in

2667
09:29:27.919 --> 09:29:36.559
the garden hugging a tree or something. It's hard to

2668
09:29:36.639 --> 09:29:39.839
set a microphone up on a tree. That's why I'm

2669
09:29:39.879 --> 09:29:42.720
doing this indoors. Otherwise I would be outside hugging a tree.

2670
09:29:44.160 --> 09:29:45.839
I can't see the television from the tree.

2671
09:29:52.720 --> 09:29:54.360
You move down to your knees.

2672
09:29:55.879 --> 09:30:03.800
Gain such an important part. And I think we don't

2673
09:30:03.919 --> 09:30:11.760
necessarily I'll speak to myself here, I don't necessarily appreciate

2674
09:30:13.559 --> 09:30:18.639
all that my needs do for me until I have

2675
09:30:18.760 --> 09:30:23.959
a problem with my need. Occasionally, if I either maybe

2676
09:30:24.000 --> 09:30:29.599
i'll bash it or it's aching for some reason. It's

2677
09:30:29.879 --> 09:30:35.760
then that I realize how much it does have the

2678
09:30:35.879 --> 09:30:43.480
benefit of being able to use my legs without in

2679
09:30:43.720 --> 09:30:46.279
kind of physical discomfort.

2680
09:30:47.160 --> 09:30:49.040
Is a beautiful thing.

2681
09:30:50.440 --> 09:30:58.040
That's possibly not appreciated until it's temporarily removed. You know

2682
09:30:58.199 --> 09:31:07.760
that's comfort. Don't you focus on your these regardless of

2683
09:31:07.879 --> 09:31:16.360
how your needs feel. You can have that sense of gratitude.

2684
09:31:17.120 --> 09:31:20.120
And love to your needs all that they do here,

2685
09:31:30.599 --> 09:31:30.839
and you.

2686
09:31:30.879 --> 09:31:35.319
Can still have that attention on your thighs. Maybe notice

2687
09:31:35.400 --> 09:31:42.279
how your fives feel. Maybe you've noticed that they are

2688
09:31:44.120 --> 09:32:00.559
relaxing more deeply as you focus now m bottoms of

2689
09:32:00.639 --> 09:32:07.000
your legs, mashines and your card bottles, the bones between

2690
09:32:07.199 --> 09:32:14.040
your knees and your feet incorporates, and course, your ankles

2691
09:32:16.360 --> 09:32:27.919
so important can anyone's had even like the slightest sprain.

2692
09:32:27.599 --> 09:32:33.040
Of an ankle? Who knows how how much we take

2693
09:32:34.360 --> 09:32:41.959
our ankles, if are granted, And.

2694
09:32:42.040 --> 09:32:44.319
It's kind of strange in a way when you think that.

2695
09:32:46.879 --> 09:32:50.080
You know, logically, our wrists are a lot of finner

2696
09:32:50.680 --> 09:32:54.680
than the rest of their arms, which is okay, it

2697
09:32:54.760 --> 09:32:58.360
doesn't I can't see any problem with that, you know,

2698
09:32:58.599 --> 09:33:06.440
just picking stuff up. Our ankles so much thinner than

2699
09:33:06.480 --> 09:33:15.559
the rest of our legs, and from a physics perspective,

2700
09:33:16.680 --> 09:33:17.839
a logical.

2701
09:33:17.559 --> 09:33:21.919
Even doesn't really make sense that all this weight.

2702
09:33:23.360 --> 09:33:29.040
Will ultimately be resting on your ankles.

2703
09:33:29.680 --> 09:33:31.120
Then leading to your feet.

2704
09:33:35.440 --> 09:33:39.080
And thin area, thin bone.

2705
09:33:42.879 --> 09:33:45.000
Yeah, it does so much great work.

2706
09:33:47.160 --> 09:33:56.680
Supports us, supports our body for a lifetime, helps us

2707
09:33:57.400 --> 09:34:06.760
to balance, helps you to get around and be mobile.

2708
09:34:13.160 --> 09:34:20.360
There's the calf muscles. Of course, when man.

2709
09:34:20.400 --> 09:34:23.199
Was younger, I couldn't see the point of craft muscles.

2710
09:34:23.959 --> 09:34:25.239
I didn't seem to do anything.

2711
09:34:26.800 --> 09:34:32.120
Okay, if I walked around on tiptoes, then my craft muscles.

2712
09:34:31.839 --> 09:34:35.319
Get some work. But of course that's not true. The

2713
09:34:35.480 --> 09:34:40.160
calf muscles are being used whenever we use our legs.

2714
09:34:45.440 --> 09:34:58.040
And your shins there to protect your lower legs, shaped

2715
09:34:58.120 --> 09:35:02.760
in a way, almost as a protector for the bone,

2716
09:35:10.440 --> 09:35:14.000
leading of course to your ankles.

2717
09:35:16.919 --> 09:35:17.599
In your feet.

2718
09:35:22.400 --> 09:35:24.000
I'm not going to focus on your feet.

2719
09:35:24.080 --> 09:35:28.440
I'm just going to focus on the legs. I realize,

2720
09:35:30.519 --> 09:35:32.839
and now that I've mentioned your feet, it would be.

2721
09:35:33.959 --> 09:35:37.519
Best wrong them anyway, So maybe I should focus on

2722
09:35:37.639 --> 09:35:38.599
your feet a little bit.

2723
09:35:42.639 --> 09:35:44.760
You can have them in your awareness.

2724
09:35:46.360 --> 09:35:49.360
The same as you have your fighs.

2725
09:35:49.239 --> 09:35:52.080
In your awareness. Even though we haven't.

2726
09:35:51.919 --> 09:35:54.800
Been focusing on your fighs for.

2727
09:35:54.800 --> 09:35:59.800
A few minutes, we've been focusing on your ankles.

2728
09:36:05.559 --> 09:36:20.680
They's still that sensation of comfort in your thighs, and

2729
09:36:20.879 --> 09:36:22.599
its that movement.

2730
09:36:23.720 --> 09:36:24.760
Of energy.

2731
09:36:26.519 --> 09:36:28.440
Because the thies holds.

2732
09:36:30.040 --> 09:36:31.680
Lots of different sensations.

2733
09:36:33.160 --> 09:36:37.279
Of course, there's the muscles and the big strong muscles

2734
09:36:37.959 --> 09:36:39.279
that we have in our eyes.

2735
09:36:48.040 --> 09:36:49.160
With the skin.

2736
09:36:50.760 --> 09:36:55.319
On the outside of the thighs, as in the outside of.

2737
09:36:56.440 --> 09:37:04.839
All of our body, can be very sense sensitive to

2738
09:37:04.959 --> 09:37:10.199
the touch, sensitive to temperature.

2739
09:37:16.239 --> 09:37:23.959
And inside your thies the bones, there's the muscle, there's.

2740
09:37:23.839 --> 09:37:27.959
The blood, vessels, the art trees, all.

2741
09:37:27.959 --> 09:37:36.800
This stuff inside your thighs. I guess sometimes.

2742
09:37:37.080 --> 09:37:39.040
It'd be nice if you could actually put.

2743
09:37:38.879 --> 09:37:46.440
Your fingers inside your thighs and message, so you can

2744
09:37:46.519 --> 09:37:50.319
message on the outside, because to be able to get

2745
09:37:50.559 --> 09:37:54.400
deep into the muscles, to be able to just message

2746
09:37:55.480 --> 09:38:00.400
inside your eyes, message in the bones, leg.

2747
09:38:02.559 --> 09:38:16.360
Message or the veins and just gently hemail vibes and

2748
09:38:16.519 --> 09:38:17.959
you can move it down.

2749
09:38:19.720 --> 09:38:24.839
Message and inside your knees. It's a message in those bonals.

2750
09:38:25.760 --> 09:38:32.400
But with the healing fingertips spreading that healing energy deep

2751
09:38:32.480 --> 09:38:33.919
into the choice.

2752
09:38:35.120 --> 09:38:35.919
The means.

2753
09:38:41.120 --> 09:38:42.559
Of course, as the back.

2754
09:38:42.599 --> 09:38:47.599
Of your you need know the inside crease where you

2755
09:38:47.839 --> 09:38:55.559
need is. It's a really sensitive area. Really, that's very

2756
09:38:55.680 --> 09:39:00.639
nice when you're stroking. That might be because it's an

2757
09:39:00.680 --> 09:39:05.919
area that's not really touched very often. It's almost like

2758
09:39:06.000 --> 09:39:09.400
a hidden part a crease.

2759
09:39:11.360 --> 09:39:17.800
The legs. It's almost like the part that has a

2760
09:39:18.239 --> 09:39:30.480
sensitivity a little bit different because it's protected by your legs.

2761
09:39:37.800 --> 09:39:43.639
Imagine putting the fingers into that crease on the legs,

2762
09:39:49.480 --> 09:39:53.239
folding between your legs. You can just message with a

2763
09:39:53.360 --> 09:39:56.800
fingertipsag makinger tips.

2764
09:39:56.559 --> 09:40:07.080
Going inside message in the muscle tissue. You can of

2765
09:40:07.199 --> 09:40:11.199
course field the bone of your knees.

2766
09:40:12.400 --> 09:40:22.879
Heating through your fingertips, and then you should go down

2767
09:40:25.760 --> 09:40:28.559
to your car muscles and that's the part. I'd like

2768
09:40:28.639 --> 09:40:33.279
to be able to really put my fingertips step inside

2769
09:40:34.120 --> 09:40:43.040
my card muscles the message with every single tissue that muscle,

2770
09:40:44.639 --> 09:40:54.559
heathing every part and then doing the same my shiels

2771
09:40:57.559 --> 09:41:04.360
a massagy gi me stroking the bones and we stroking

2772
09:41:04.480 --> 09:41:09.639
the heeling and loving way because it deserves to be

2773
09:41:09.839 --> 09:41:15.239
treated as the precious bones.

2774
09:41:14.839 --> 09:41:15.319
That they are.

2775
09:41:16.919 --> 09:41:20.160
Our legs are so precious as in all the other

2776
09:41:20.319 --> 09:41:29.120
parts of our body, and more precious of mutual and family.

2777
09:41:37.480 --> 09:41:45.239
When you start to think about the legs and this

2778
09:41:45.440 --> 09:42:01.040
way can change your perspective. Might sound it's silly to

2779
09:42:01.199 --> 09:42:08.360
start with the idea of heaven, not your legs showing

2780
09:42:08.440 --> 09:42:16.559
appreciation it. Ad bines want you to go to the

2781
09:42:16.879 --> 09:42:25.239
lands in your eighes the message, the muscles and the bones.

2782
09:42:27.360 --> 09:42:35.760
You get your fingers deep in there, releasing oldens, just

2783
09:42:35.879 --> 09:42:45.360
to show how much you care about the legs. What

2784
09:42:45.599 --> 09:42:53.680
you care for, what your legs deep for you? You

2785
09:42:54.000 --> 09:43:03.919
needs your cards, the ankles, the strength of your ankles,

2786
09:43:06.800 --> 09:43:11.440
considering it how thin they are compared to the rest

2787
09:43:11.480 --> 09:43:21.360
of your makes specially eyes so long say a flexible

2788
09:43:25.120 --> 09:43:38.160
absolutely amazing things. Ankles are truly again because of what

2789
09:43:38.360 --> 09:43:50.319
they do for you, supporting all that weight regardless now

2790
09:43:50.519 --> 09:43:56.959
what weight you are you you only paint stones, It's.

2791
09:43:56.879 --> 09:43:59.319
Still a long weight is little?

2792
09:44:03.519 --> 09:44:14.480
No, not any nights, don't it? My incurs support my

2793
09:44:14.599 --> 09:44:36.599
body as I do, keep siphling. That's most see what's

2794
09:44:36.760 --> 09:45:14.959
be thought? SA really unmask the plates publi possibly must

2795
09:45:15.879 --> 09:45:16.879
most old.

2796
09:45:16.680 --> 09:45:17.199
Things you know.

2797
09:45:18.080 --> 09:45:26.680
Let anyone say, possibly, I O my mom. Everything said

2798
09:45:26.800 --> 09:45:43.879
is to true looks amazing. Who makes deserved? I just

2799
09:45:44.080 --> 09:46:02.319
respect they deserve to RELs deeply they you SA. It

2800
09:46:02.440 --> 09:46:43.839
takes some time now for day the stork, because the

2801
09:46:43.959 --> 09:46:50.319
books answer such a kin you bout the pot and

2802
09:46:50.400 --> 09:46:56.559
the body actual. Explor yourself.

2803
09:47:00.800 --> 09:47:04.559
That you.

2804
09:47:15.040 --> 09:47:17.480
Think it's.

2805
09:47:22.519 --> 09:47:34.720
I don't stop stretch in the sitting stand and was

2806
09:47:34.800 --> 09:47:45.959
not stretch nothing D do the answer to touch us

2807
09:47:50.800 --> 09:48:13.519
its truth, I set it m

2808
09:48:19.680 --> 09:48:22.400
M yeah