April 24, 2025

(no music) (10 hours) Pain Reprocessing Therapy (RPT) | Let me bore your pain away #27 | Jason Newland | 24th April 2025

(no music) (10 hours) Pain Reprocessing Therapy (RPT) | Let me bore your pain away #27 | Jason Newland | 24th April 2025
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Hello, Hello, Hello, Hello, Hello, Welcome to Jasonnewland dot com.

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My name's Jason Newland and this is let me bore

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your pain away. Please only listen when you can safety

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close your eyes, and also when you know the cause

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of the chronic pain, and with the permission from your doctor.

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This is not a replacement for any kind of medical

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or therapeutic advice or help. Right bird bum. I have

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a Facebook group called Jason Newland's Biling Group. If you'd

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like to join, there's a link on my website. All

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my recordings are on my website so you can sting them,

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download them, as well as being on Apple Podcasts and

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all the other podcast hosts, as well as also being

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on YouTube at Jason Newland. So now YouTube is pretty

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much a podcast for me. I upload all the latest

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recordings I do and you can just stream them stream

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the audio on YouTube. It's just another option. I hope

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you're well. I thought i'd I thought i'd have a look.

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I'm always looking, always looking, I'm always looking for different

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things to talk about in these particular recordings. Technically it's

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not really about talking about my pain relief techniques, but

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that is what I'm interested in and I would imagine

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if you're listening to this recording, bearing in mind the title,

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you'd also be interested in that as well. So I'm

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just like looking through different things that we can talk about,

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always looking at just improving my education and giving me

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more ideas for future recordings based on scientific research as

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well as my imagination and my incredible creativity. Just had

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some chocolates on I'm like a little kid that's just

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had its first first sip of coke on buzzing. Man. Oh,

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I'm just looking. I'm just I used chat GPT. I

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asked it. This is what I asked it. Please find

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me ten most I didn't do it very grammatically. Ten

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of the most unusual chronic pay re leaf techniques for

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a person or a person pond. So I didn't spell

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that right. Can do themselves to relieve their pain. I

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must be done by the way they think. BlimE me.

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I think it's the Internet that's made me. I'm just

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not great at typing anymore. I do a lot of

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talking writing. I can't even read my own writing anymore,

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and typing is I think the worst thing. It's good

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and it's bad. Chat EPT understands what I'm saying. Even

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if I don't give the right words. But it makes

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it a little bit harder because if you do it

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anywhere else, you do it on Google, or if you

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do it on Audible. Looking for a book and I

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put in rain relief instead of pain relief, it's going

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to come up with books about rain. Water ports instead

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of water sports is going to come up. Or if

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I'm putting water boats, I want I want to know

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about ports and I put in water sports. Yeah, anyway,

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you know you've come up with a different thing. I

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don't search for water sports or Audible. I don't. I'm

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not into surfing. I tried to water ski once. It's

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nineteen eighty seven, or is it early nineteen eighty eight?

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Who is it early nineteen eighty eight? Yeah, I think

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it was. My boss took me water skiing in the evening.

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It was dark, so it's in the win It must

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have been because it wasn't late at night. It was

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about six seven. Took me to this place. I don't

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know if he was trying to harm me. I really

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don't know, but it's just like it was weird and

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he puts me in I get this water, this life

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jacket thing, and it drags me under the waterhead first.

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It's like, that's not how it's supposed to work, is it?

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You got it on backwards? Like got it an upside down?

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Perhaps if you go in the waterhead, you know, feet first,

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rather than the head first. Well perhaps if you didn't

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push me anyway, that wasn't for me. So I just

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got out and was very cold. That's the one and

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only time I ever really got involved in water skiing.

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And I also do not know why I'm talking about

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water skins, so don't worry. That's how these recordings go.

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So you've got PRT pain reprocessing therapy. See, I know

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pretty much all of these things, but I can't necessarily

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always describe them or explain them in a scientific way succinctly.

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So I might take an hour to describe this, which

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is kind of part of what I do. This is

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the boring part, but it's very short and piffy. So

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PRT teaches individuals to reinterpret pain signals as non threatening,

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helping the brain unlearn chronic pain patterns. By reframing pain

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as a false alarm, patients can reduce its intensity. Clinical

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trials have showed significant pain reductions using this approach. So

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I was listening to this book the other day audio audiobook.

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Can you imagine saying that thirty years ago, I was

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listening to this book last night. Oh no, he's that

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well again, no audible. I like this. I listened to books.

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I listened to audiobooks every single day. And this is

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where I show off about something that isn't impressive at all,

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and my voice has gone qroaky, it's gone. Really when

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it does this, I have to always do the same thing.

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I was born and one and star. I'd like to

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see how lo I can go Hi, it's better. It's

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better now is it listening time? So let's have a look.

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So today I've already listened to three and nine minutes,

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and it's two o'clock daily. Yesterday I listened to six

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hours and three minutes day before, three hours twenty two minutes,

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two hours, thirty one minutes the day before that, forty

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six minutes, forty five seconds a day before that. So

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that's Friday, the nineteenth. So far this month April eighty

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four hours and twenty three minutes. February I listened to

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one hundred and forty hours and twelve minutes of audio books.

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So yeah, I'm quite an avid listener of audiobooks. I

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would say I like to read, but I also like

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to be read too. And what I will do, because

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reading is different from listening to someone reading it. To me,

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it feels different. I will listen to a book a

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couple of times, maybe three times, so I can kind

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of absorb what I've read. Yeah, anyway, So I was

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listening to this book. It was I'll tell you what

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it was so I can actually quote. I'm not going

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to quote the book because it's not writing, is it.

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But it's called The Pain Habit by Drew. It's called

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The Pain Habit by Drew Coverdale Discover the Truth About

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Your Pain. Okay, So I did do a recording called

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the False Alarm or something, what's it called. I did

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this a few weeks back, and it's talking about the

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same thing as what I've already talked about. You know,

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in my mind, I like to think that it was

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my idea, but I don't take I don't take credit

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for any any ideas because I don't know what I've

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been influenced by. That's the thing. You listen. You read

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enough books, listen to enough lectures on YouTube, experts, whether

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it's psychology, whether it's chronic pain, hypnosis, you know, whatever,

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whatever it might be. It's kind of hard to know

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what's mine and what's not mine. And I'm not that bothered.

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Really doesn't I don't need any kind of accolades. I mean,

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I might come up with something that's original. It's possible.

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I think I present it in an original way. I

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don't think there's anyone else that presents chronic pain relief

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recordings like this. However, I don't think that's necessarily a

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good thing. Okay, it's okay. The one I did is

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a long time ago, so I'm going to look back.

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It'll be in my chronic pain library. So there's two

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hundred and sixty seven episodes, but this goes back years

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and years and years and years and years years. Yeah,

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I'm talking. I don't have any of the years on them,

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but we're talking all over a decade. So I saw

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one that was two thousand and eleven, so in Seeds

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of Pain Relief that's two thousand and ten, probably Free

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Pain Relief that. Yeah, so we're talking ten fifteen years

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ago some of these. So let's there's one did you

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do I'm sure with something that's like a faulty car

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alarm pain relief. See some of the recordings I've got

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back pain, chronic pain, and hypnosis Free pain relief, Change

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your pain. Some of the quality of these recordings audio

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wise is awful compared to now. So the free pain

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relief was fifty one minutes. Leave the chronic pain in

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the other body, magic creame cream, magic creame, magic cream

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for pain relief. Focus on your pain for relief, give

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me your pain feet licking dog reduces your pain. That

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was surprisingly quite popular. It's a short one hypnosis for

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chronic leg pain, pain relief, for chronic back pain, pain

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an esthetic splinter, ten minute pain relief, hypnosis Relax chronic pain,

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Relax chronic back pain. So these are a little bit longer.

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I observe the pain or that pain. That's thirty one minutes.

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Pain relief hypnosis for you chronic pain is not your master.

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That's twenty three minutes. So hypnosis of chronic foot pain,

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pain relief, easy and simple, wave goodbye to your pain

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with hypnosis. I think that was probably in the WOW.

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That might have even been the late two thousands, like

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two thousand and nine. Possibly Hypnosis for arm pain daily

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pain relief, lower back, pain reduction, sowing seeds of pain relief, observe,

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observe your chronic pain. Short hypnosis for eye pain, random

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chat about chronic pain, like a little seed for what

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I do now. But that's you know, a long, long

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time ago, probably fifteen, sixteen years ago. Hypnosis for hand pain,

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Waves of pain relief, natural pain relief, lower back, that

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was all. That's not that long ago. Fifth of February

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twenty nineteen, So six years ago. Well, le's yeah, just

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over six years ago. I normally try and have the

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dates on these, but I los track back pain relief,

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easy and simple, ten minute pain relief, long hypnosis for

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lower pain that was probably. Yeah. Wow, it's a long

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time ago. Pain relief for chronic stomach pain, stop headache,

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pain with hypnosis. Wow. I'm just going to skip through

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a few of them. Change your pain, reduce pain medication

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with hypnosis, pain relief for shoulder pain, finger pain, draw pain,

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headache pain, jaw pain, another one for headache pain, chest pain.

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There I've done some short hypnosis pain relief courses, wave

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of pain relief. Then there's stomach pain, neck pain, eye pain,

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chronic head pain, neck pain, stomach middle back, headache, and

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shoulder daily pain relief. Chronic pain is not your master,

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or here we go. Chronic pain is like a dodgy

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car alon I'm interested to find how long ago I

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did this recording just out of interest, just because I'm interested.

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That's why chronic pain is like a dodgy car alarm.

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So let's have a look at this. I found this

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on my I wonder if it's going to have the

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original information about when it was first recorded according to

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this nineteenth of May twenty eighteen. So this is something

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that I So it's still the same there. Yeah, twenty

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eighteen is the earliest one, because sometimes they change depending. Yeah,

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so twenty eighteen, it's seven nearly seven years ago. So

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I talked about this long before I saw it, only

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sort of read or heard about it yesterday. On this

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The Pain Habit and this book. I don't know unless

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I've read this book before, or it's possible when was

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it produced? When was it written? The Pain Habit? The

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Pain Habits? Over Look, let's just see what year it was. Oh,

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I don't think it says we might say it, so

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a look when was it? When was it? When? When? When?

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Twenty twenty oh okay, so ooh we copied me. No,

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obviously not. I might have just heard it in the past,

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so what it is. I could have just told you

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what it is rather than go on and blow me

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own trumpet. But if I get a chance to blow

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me on, I'm going to take it. Sorry, no one

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else is going to blow it, so I will blow

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it for myself. I quite liked that idea of the

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chronic pain is like a dodgy car alon because it's

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it's like oversensitivity, which is kind of the point of it.

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Over sensitivity had an example of this downstairs. So in

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a flat downstairs, someone broke into her flat. It's the

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same flat that my friend used to have before he left,

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so now there's a different person got it. Soone broke

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into it about two months ago, I suppose. So what

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she did is got an alarm system so that if

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anyone tried to push a window in or ever, it

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would set it off. Unfortunately, a butterfly just had farting

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in the next road sets it off. So she's had

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to kind of recalibrate the thing because it was going

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off all the time and she's not here, or she

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wasn't here at that time when it was going off,

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So it was like she called me, but I think

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she called me once said it is my alarm going

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I said, I don't know. Can you go and check?

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So I went down and yeah, it sounds like something's

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going off, but I do want to say much notice

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of it. It wasn't like really loud and loud it downstairs,

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but I couldn't hear it so much up here. Wasn't

231
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as loud as the smoke alarm that's loud. Oh, by

232
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the way, just in case you're wondering why I'm just

233
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wabbling on about stuff, that's what this is. I will

234
00:20:07.000 --> 00:20:11.599
talk about specific techniques and maybe look at ways of

235
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doing it. May be, you know, a little bit different

236
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because it's going to be looking through my eyes instead

237
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of someone else's eyes. I imagine we all interpret things in

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our own way, and that'd be quite good actually thinking

239
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about it, because I found that with learning the subject,

240
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I've read so many books on a subject. Let's say,

241
00:20:40.200 --> 00:20:43.920
for example, what counseling. When I was becoming a counselor,

242
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or years before I even studied as counseling, so I

243
00:20:47.960 --> 00:20:52.640
started getting interested in reading counseling books back in nineteen

244
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ninety eight, and then I started training as a counselor

245
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in nineteen two thousand and seven. So yeah, I was

246
00:21:02.839 --> 00:21:07.319
like nine years studying counseling just as a as a

247
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subject because I was interested, and I think, you know,

248
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things like person centered counseling, there's so many different ways,

249
00:21:18.000 --> 00:21:23.119
there's so many people's different opinions and person centered, client centered,

250
00:21:23.200 --> 00:21:26.200
whatever you want to call it. And people talking about

251
00:21:26.240 --> 00:21:29.519
Carl Rodgers and what Car Rodgers was like and what

252
00:21:29.599 --> 00:21:35.839
Car Rodgers meant by what he wrote about, which is useful.

253
00:21:36.160 --> 00:21:39.599
It's really useful to have different perspectives. So read, you know,

254
00:21:39.720 --> 00:21:44.519
lots of different books about car Rogers, but also to

255
00:21:44.599 --> 00:21:49.200
read the books that Carl Rodgers wrote himself to get

256
00:21:49.279 --> 00:21:56.400
more of an idea. And you know, I will not

257
00:21:57.359 --> 00:21:59.839
I'm not embarrassed to say that I don't understand everything

258
00:21:59.880 --> 00:22:03.559
I read. I don't. Sometimes it takes me a little

259
00:22:03.559 --> 00:22:08.680
while to kind of figure out what they're talking about

260
00:22:09.759 --> 00:22:14.000
or to put it into context. Well, sometimes I just

261
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I just zone out and drift away. So I'm looking

262
00:22:18.160 --> 00:22:21.240
at the words on the page and I'm thinking about

263
00:22:22.680 --> 00:22:25.000
the last time I got to hold hands with someone,

264
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or other things that happened twenty five years ago, so

265
00:22:31.000 --> 00:22:35.680
and I kind of think, oh, and reread it. But

266
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then sometimes I'll read a book about something that's complicated,

267
00:22:42.640 --> 00:22:47.160
and then I read another book and it doesn't say

268
00:22:47.240 --> 00:22:50.559
much about it doesn't goes in depth, but it makes

269
00:22:50.640 --> 00:22:56.400
everything I've read previously makes sense. Oh, it's like a

270
00:22:56.440 --> 00:23:00.839
missing bit, then the little missing connection from my brain.

271
00:23:01.960 --> 00:23:06.240
But then it's I think that's sometimes all you need,

272
00:23:06.319 --> 00:23:13.039
isn't it? You know something's just really difficult. BlimE me.

273
00:23:13.880 --> 00:23:16.640
I'm talking about blowing trumpet and it sounds like someone's

274
00:23:16.720 --> 00:23:23.720
literally blowing a trumpet in the distance. Now, I mean seriously,

275
00:23:23.759 --> 00:23:28.279
like a proper trumpet or a bugle or something like that.

276
00:23:28.319 --> 00:23:31.279
It's more trumpet, you sound more lower. Bugle is a

277
00:23:31.279 --> 00:23:39.400
bit high, isn't it? Er trumpets? That was my trumpet impression.

278
00:23:41.240 --> 00:23:49.559
So I was wondering, Yeah, it's I don't even know

279
00:23:49.599 --> 00:23:52.440
what my point is. But I like to see things

280
00:23:52.440 --> 00:23:57.640
with different angles and from different perspectives. And I also

281
00:23:57.880 --> 00:24:05.640
like to see things from my perspective because sometimes I

282
00:24:05.720 --> 00:24:09.480
sometimes I don't understand something, sometimes I do understand something,

283
00:24:10.079 --> 00:24:12.599
and sometimes I understand more things than I realized I

284
00:24:12.640 --> 00:24:16.680
didn't understand, and sometimes I knew very little about something

285
00:24:16.680 --> 00:24:20.599
that I was quite positive that I did know about.

286
00:24:21.519 --> 00:24:26.599
So it's you know, constant learning, relearning changing, and also

287
00:24:26.720 --> 00:24:29.240
things change anyway, don't they. I mean, I remember I

288
00:24:29.319 --> 00:24:32.400
used to have I had an injury in my shoulder,

289
00:24:33.960 --> 00:24:37.319
and it was awful for a long time. And a

290
00:24:37.440 --> 00:24:42.319
weird thing about it is how ridiculous it was, because

291
00:24:43.720 --> 00:24:45.920
all it was, you know, it was what two thousand

292
00:24:45.920 --> 00:24:49.400
and five, sitting at a table. There's a shelf to

293
00:24:49.440 --> 00:24:52.599
the right of me sticking out with a nice sharp edge.

294
00:24:52.640 --> 00:24:56.839
Lovely wouldn't I've just moved in there, so I'm not

295
00:24:56.920 --> 00:25:01.359
really into the whole dynamics where the seats are, and

296
00:25:01.480 --> 00:25:05.599
you know, to avoid it, I stand up smash my

297
00:25:05.599 --> 00:25:09.279
shoulder into the corner of this wooden thing, its wooden shelf,

298
00:25:10.200 --> 00:25:13.839
which is was pretty much shoulder length, shoulder heighth. I suppose.

299
00:25:17.519 --> 00:25:21.480
I could not believe how much pain was in my shoulder.

300
00:25:24.359 --> 00:25:28.200
And that was two thousand and five. I was getting

301
00:25:30.720 --> 00:25:35.920
steroid injections. I had two steroid injections. I think the

302
00:25:36.000 --> 00:25:45.160
last one was about two thousand and eleven. So I

303
00:25:45.200 --> 00:25:50.039
went for years with it and just tried physiotherapy all

304
00:25:50.119 --> 00:25:54.359
kinds of stuff like it was ridiculous. I mean, it

305
00:25:54.400 --> 00:25:57.680
was healed, it must have healed, but it was causing

306
00:25:57.720 --> 00:26:01.519
me a lot of problems there. Oh, the steroid injection

307
00:26:01.680 --> 00:26:07.039
is magic. Painful to start with, but then it's just magic,

308
00:26:07.160 --> 00:26:11.759
like within such a short time. Nothing that's like wow,

309
00:26:13.279 --> 00:26:15.440
kind of just have kind of just have these every

310
00:26:15.480 --> 00:26:20.480
time they wear off. No, you're only allowed to what

311
00:26:22.119 --> 00:26:29.640
you're only allowed to. Okay, now it's weird. But what

312
00:26:29.759 --> 00:26:37.000
I noticed after a while I stopped thinking about it,

313
00:26:38.640 --> 00:26:42.839
and by not thinking about it, I wasn't I wasn't

314
00:26:42.880 --> 00:26:52.079
worried about it coming back. I wasn't concerned about, you know,

315
00:26:53.039 --> 00:26:56.839
being having discomfort in my shoulder. It got to the

316
00:26:56.880 --> 00:27:04.720
point where I'd almost forgotten about it. And you know it, eventually,

317
00:27:04.759 --> 00:27:10.480
after this first injection, it did start to become agitated.

318
00:27:10.920 --> 00:27:14.559
But I was doing a lot of exercise, so I'm

319
00:27:14.599 --> 00:27:18.519
not being Obviously exercise is important, but I think I

320
00:27:18.559 --> 00:27:21.240
was possibly pushing my shoulder too much because I was

321
00:27:21.240 --> 00:27:24.880
going to boxing twice a week and also exercising in

322
00:27:24.920 --> 00:27:27.200
the evenings and on the punch bag in the garden,

323
00:27:27.240 --> 00:27:30.240
and you know, it's a lot of shoulder a lot

324
00:27:30.279 --> 00:27:39.480
of shoulder activity, which I hadn't really had for quite

325
00:27:39.519 --> 00:27:43.160
a while. Actually, yeah, I was the first like intense

326
00:27:43.200 --> 00:27:47.960
exercise i'd done for probably since two thousand and four,

327
00:27:49.160 --> 00:27:54.640
so this would be two thousand and nine, I think

328
00:27:54.680 --> 00:27:58.240
it was, or yeah, two thousand and nine, two thousand

329
00:27:58.240 --> 00:27:59.559
and eight, two thousand and nine, I was doing a

330
00:27:59.599 --> 00:28:02.519
boxing So I've been that four or five years since

331
00:28:02.559 --> 00:28:13.319
I've really had any intense activity physical. But before that,

332
00:28:16.400 --> 00:28:18.759
I'd almost forgotten about it. Isn't it weird? You know

333
00:28:18.799 --> 00:28:22.960
when you forget something just like and then you remember

334
00:28:24.400 --> 00:28:28.119
because guaranteed you know, I got I got our rights

335
00:28:28.119 --> 00:28:33.680
in my lower back. And I mentioned that it's not

336
00:28:33.759 --> 00:28:36.799
like all that I understand chronic pain because I have

337
00:28:36.920 --> 00:28:38.480
it in my lower back. I'm not saying it in

338
00:28:38.519 --> 00:28:40.440
that way, although that is part of the reason why

339
00:28:40.480 --> 00:28:47.359
I told you. It's it's like an ongoing, manageable, manageable thing,

340
00:28:47.559 --> 00:28:53.359
you know. But there was a time when I was

341
00:28:53.599 --> 00:28:59.880
expecting it to be uncomfortable. It was all that and that,

342
00:29:00.200 --> 00:29:03.200
you know, if it's a whole thing with psychology and

343
00:29:03.319 --> 00:29:10.720
especially with hypnosis, expectation is everything really is so important.

344
00:29:11.640 --> 00:29:18.119
If someone expects to feel more relaxed. If you expect

345
00:29:18.279 --> 00:29:22.640
to feel calmer, you expect your mind to slow down,

346
00:29:23.519 --> 00:29:34.319
you expect your body to relax. It's more. I found

347
00:29:36.400 --> 00:29:40.599
that it's more likely to happen. And the literature says

348
00:29:40.599 --> 00:29:46.599
the same thing. It's expectation is powerful, what we expect.

349
00:29:48.079 --> 00:29:51.000
It's an old joke, isn't There's a really old joke,

350
00:29:51.039 --> 00:30:03.640
and it's about expectations. It's what was it? Oh? Yeah,

351
00:30:03.960 --> 00:30:13.000
so this lady she said, oh the late Yeah, ladies.

352
00:30:13.279 --> 00:30:17.599
She wanted to borrow her friends vibrating machine. It was

353
00:30:17.640 --> 00:30:20.839
like one of those massage vibrators, quite quite long, and

354
00:30:20.880 --> 00:30:23.279
it's good you can vibrate. I mean, I think I

355
00:30:23.279 --> 00:30:25.359
could use it on my lower back, and that's what

356
00:30:25.359 --> 00:30:27.880
they use it for. My girlfriend used to have one

357
00:30:27.920 --> 00:30:32.039
of them. She didn't didn't have any chronic pain though,

358
00:30:33.160 --> 00:30:36.519
I don't know anyway, So she was going to go

359
00:30:36.559 --> 00:30:39.359
to a next door neighbor. Her name was Doris and

360
00:30:39.359 --> 00:30:43.279
everyone names was pat. Names aren't that relevant, but they

361
00:30:43.279 --> 00:30:46.480
are a few if you're friends with someone, especially if

362
00:30:46.480 --> 00:30:48.839
you want to gossip about them. Can't gossip about someone

363
00:30:48.839 --> 00:30:53.839
if you don't know their name. Oh, anyway, this isn't

364
00:30:53.839 --> 00:30:58.640
a bad gossiping. So Doris went round to Pat's house.

365
00:30:59.079 --> 00:31:03.119
She's walking around and this is an old joke. It's

366
00:31:03.119 --> 00:31:06.720
not my joke, it's an old joke, but it's basically

367
00:31:06.720 --> 00:31:14.799
about this subject. And she's thinking, I wonder if she'd

368
00:31:14.880 --> 00:31:24.279
let me borrow her vibrating muscle relaxer machine. I wonder

369
00:31:24.279 --> 00:31:29.960
if she will, mind you, she didn't. Yeah, she didn't

370
00:31:30.000 --> 00:31:37.119
return my that lubricant that she borrowed to lubricate the

371
00:31:37.160 --> 00:31:43.240
wheels on a wheelbarrow. No she didn't, did she? She didn't

372
00:31:43.279 --> 00:31:45.960
return that to me? So maybe she won't return this

373
00:31:46.000 --> 00:31:52.359
to me? Mind you, I'm borrowing, I'm borrowing off hers.

374
00:31:52.440 --> 00:31:55.160
It wouldn't really matter because I'm the one returning. But

375
00:31:55.799 --> 00:31:58.000
maybe she's I don't know, maybe she's got the aump

376
00:31:58.000 --> 00:32:02.599
with me. And then she's thinking, yeah, but if I

377
00:32:02.759 --> 00:32:08.000
borrow that? Was she what? She accuses me of using

378
00:32:08.039 --> 00:32:12.519
it for something other than just message massaging my muscles

379
00:32:12.519 --> 00:32:16.039
in my back or my thigh or in my shoulder,

380
00:32:16.799 --> 00:32:19.279
while she accused me of doing something weird with it,

381
00:32:20.279 --> 00:32:26.119
like mixing bread better, or you know, sort of making

382
00:32:26.160 --> 00:32:33.000
pancakes and mixing the better, or sword fighting with with

383
00:32:33.039 --> 00:32:37.119
my husband or whatever, and you know, because he's he's

384
00:32:37.119 --> 00:32:46.039
got a message as well for his feet. And she's like, oh,

385
00:32:46.599 --> 00:32:48.680
I don't like the idea of being accused of stuff

386
00:32:48.720 --> 00:32:56.160
like that, and she starts thinking more things and what

387
00:32:56.440 --> 00:32:59.400
she what she says, No, what she says, No, what

388
00:32:59.519 --> 00:33:01.519
she says. I want to lend it to you. I

389
00:33:01.559 --> 00:33:08.519
want you to have my my therapeutic muscle relaxing vibrating

390
00:33:08.680 --> 00:33:14.160
machine because I need it, because because her husband's away

391
00:33:14.200 --> 00:33:17.119
for the weekend, and I don't know why she would

392
00:33:17.119 --> 00:33:20.240
need it for that. Maybe maybe she gets she needs

393
00:33:20.240 --> 00:33:28.559
more relaxation. I don't know. And she also has a

394
00:33:28.640 --> 00:33:33.079
current straw when he's away. It's weird anyway. Yeah, maybe

395
00:33:33.119 --> 00:33:34.480
she won't want me to have it. And I just

396
00:33:34.519 --> 00:33:38.000
feel bad because I've learned her loads of stuff. I

397
00:33:38.039 --> 00:33:40.880
never asked for that. Remember I learn her that egg

398
00:33:41.799 --> 00:33:44.079
She came around and she did she needed an egg.

399
00:33:45.160 --> 00:33:48.400
And that time when she asked she needed some tea bags,

400
00:33:48.400 --> 00:33:51.559
and I gave her three tea bags. I never asked

401
00:33:51.559 --> 00:33:56.119
for them back. That toilet roll when they gave her

402
00:33:56.680 --> 00:33:59.759
some toilet roll, one role, I never I never ever

403
00:33:59.759 --> 00:34:02.240
got that one back. I didn't want that one back.

404
00:34:02.279 --> 00:34:06.279
But you know I never got a replacement back. So

405
00:34:06.440 --> 00:34:09.760
she's walking out to her friend's a neighbor's door. It's

406
00:34:09.800 --> 00:34:13.599
all angry now, thinking there's all these things. A neighbor

407
00:34:13.639 --> 00:34:21.000
answer the door and she says, and Doris says to

408
00:34:21.079 --> 00:34:24.679
Pat who answer the door, I'll keep your therapeutic vibrating

409
00:34:25.559 --> 00:34:34.840
therapeutic machine massager for your muscles and walks off. That

410
00:34:35.000 --> 00:34:37.400
was a version of one. I think the actually original

411
00:34:37.400 --> 00:34:39.960
one is about a wheelbarrow or about a lord mower,

412
00:34:41.239 --> 00:34:45.239
but I thought this would be a bit more memorable.

413
00:34:51.039 --> 00:34:52.800
It's weird, though, because you know, when you think you're

414
00:34:52.800 --> 00:34:57.599
doing a good thing, you're doing a nice thing. And

415
00:35:02.119 --> 00:35:05.559
I actually got one of those. I got one of

416
00:35:05.559 --> 00:35:15.360
those massage things for my auntie and she was like

417
00:35:16.039 --> 00:35:19.920
everyone was laughing because she was with us at Christmas,

418
00:35:19.960 --> 00:35:26.440
Like everyone was laughing, like it's a nice present. It's

419
00:35:26.599 --> 00:35:32.199
like just because I'm into sort of healing and alternative

420
00:35:32.320 --> 00:35:38.039
therapies and things like that. Everyone else is like, ha ha,

421
00:35:38.239 --> 00:35:42.400
look what you've got, Auntie, ha ha ha. And she

422
00:35:42.559 --> 00:35:45.880
seemed embarrassed. I said look, and she said, well, I

423
00:35:45.920 --> 00:35:47.760
can't believe you bought that, And I can't believe you

424
00:35:47.800 --> 00:35:53.000
gave that to me in front of everyone. I said, well,

425
00:35:53.039 --> 00:35:54.800
i'll take you back of you that want it. She said, no, no,

426
00:35:54.800 --> 00:36:01.320
that's okay. I'll keep it so good. Well perhaps I can.

427
00:36:01.880 --> 00:36:04.079
I can use it with you. I can help you

428
00:36:04.159 --> 00:36:09.239
use it, and she ran off. I haven't seen her since.

429
00:36:10.039 --> 00:36:12.760
I mean, I was just like, you're trying to help

430
00:36:12.840 --> 00:36:15.519
someone out. Because I knew that she had some problems

431
00:36:15.519 --> 00:36:17.679
with her back. I thought if I could get some

432
00:36:17.760 --> 00:36:20.679
of those knots out of her back. Because at the time,

433
00:36:20.960 --> 00:36:27.280
I was studying message and they did use some machines

434
00:36:27.280 --> 00:36:31.079
for the message, and it's a little bit more advanced

435
00:36:31.119 --> 00:36:34.119
now though some of the stuff I see on YouTube

436
00:36:35.880 --> 00:36:41.440
is the rule it leaves their back red. But you know,

437
00:36:41.800 --> 00:36:45.760
because I did, I used to practice message on quite

438
00:36:45.800 --> 00:36:48.639
a few civilians as well. It's like my other people

439
00:36:49.000 --> 00:36:53.079
was at college with this is two thousand and three

440
00:36:53.559 --> 00:36:57.039
and one bloke. I did it with both him and

441
00:36:57.079 --> 00:37:02.719
his girlfriend separately, and he was a bodybuilder, so he's huge.

442
00:37:02.800 --> 00:37:09.440
His back was massive, and nothing I did. I mean,

443
00:37:09.480 --> 00:37:12.079
that's why I probably wouldn't need needed some kind of

444
00:37:12.440 --> 00:37:18.559
vibrating therapeutic muscle long muscle thing to get into those

445
00:37:18.679 --> 00:37:24.800
crevices because nothing I did really, I mean, he said

446
00:37:24.800 --> 00:37:28.440
he liked it, but he was saying harder stick it

447
00:37:28.440 --> 00:37:31.079
in me, and was like, what he said, no, just

448
00:37:31.280 --> 00:37:35.320
harder put usher elbow. He said, Okay, if you're going

449
00:37:35.400 --> 00:37:38.880
to put it there, that's fine. Like nothing I did

450
00:37:39.039 --> 00:37:43.000
was enough. Honestly, I think I could have walked up

451
00:37:43.000 --> 00:37:45.679
and down his back and it still wouldn't have been enough,

452
00:37:48.679 --> 00:37:51.840
which is weird when you consider how heavy I am.

453
00:37:52.039 --> 00:38:06.199
But there you go. I didn't try, and well I

454
00:38:06.239 --> 00:38:10.360
didn't try and walk up and down his back. That's

455
00:38:10.360 --> 00:38:12.519
something that would be weird, although I did have someone

456
00:38:12.559 --> 00:38:17.760
do that to me once I had. It was kind

457
00:38:17.760 --> 00:38:23.039
of like a first date went really well. I watched

458
00:38:23.079 --> 00:38:26.320
boxing and she watched it with me here, and then

459
00:38:26.360 --> 00:38:28.599
we went to bed, so I was like, wow, this

460
00:38:28.679 --> 00:38:33.239
is the best day ever. And then in the morning

461
00:38:33.920 --> 00:38:38.159
or like probably late morning, I was having to lay

462
00:38:38.280 --> 00:38:41.320
down getting some sleep, getting a bit of rest, and

463
00:38:41.360 --> 00:38:43.320
she was she started walking up and down my back.

464
00:38:47.639 --> 00:38:50.360
I've said, what do you do? I'm just trying to

465
00:38:50.360 --> 00:38:54.440
relax you. I said, a cup of tea and some

466
00:38:54.480 --> 00:38:57.880
biscuits would have been enough. I need to walk up

467
00:38:57.880 --> 00:39:02.000
and down my back. It's very strange. It's weird because

468
00:39:02.000 --> 00:39:11.440
they're not standing up a dance, and none seeding clinicals

469
00:39:11.559 --> 00:39:19.480
try it. Okay, So this idea of the false alarm,

470
00:39:19.760 --> 00:39:22.760
I liked that idea. I'm just I've totally forgotten about

471
00:39:22.760 --> 00:39:26.960
my neighbor downstairs thing. I also had a there was

472
00:39:27.000 --> 00:39:30.400
a car over in the garage or the parking bit

473
00:39:30.480 --> 00:39:36.360
over the back constantly going off just the slightest bit

474
00:39:36.400 --> 00:39:51.440
of wind. Do like God, really, so isn't it weird?

475
00:39:51.679 --> 00:39:55.559
Because I can't like that whether you put a leaf,

476
00:39:55.679 --> 00:40:00.599
dropped a leaf on its bonnet or you hit the

477
00:40:00.639 --> 00:40:04.320
back window with a baseball bat, same sound. Do do

478
00:40:04.320 --> 00:40:08.079
do do do do do do do do do. It's crazy,

479
00:40:10.000 --> 00:40:14.079
but they got it sorted anyway in the end. So

480
00:40:14.159 --> 00:40:20.840
you've got other things so reinterpreting, realizing, and I mean

481
00:40:20.840 --> 00:40:32.519
I talked about this before. I very much class what

482
00:40:32.639 --> 00:40:40.119
a technique, a a thing, a thought pattern of thinking,

483
00:40:40.159 --> 00:40:44.920
and exercise whatever you want to call it. To reduce

484
00:40:45.440 --> 00:40:53.840
physical discomfort can also reduce stress and anxiety because they

485
00:40:53.880 --> 00:41:00.320
both are connected. Like you know, when someone when you

486
00:41:00.360 --> 00:41:04.440
become relaxed, When you feel more relaxed, you feel more comfort.

487
00:41:05.559 --> 00:41:08.320
It's just one of those things. It's not an opinion,

488
00:41:08.360 --> 00:41:12.360
it's just a fact. You feel more relaxed, you feel

489
00:41:12.360 --> 00:41:15.199
more comfortable, and because you feel the more comfortable, you

490
00:41:15.239 --> 00:41:19.679
feel the more relaxed. And it's like your body relaxes,

491
00:41:19.920 --> 00:41:24.639
your mind slowed down, and because your mind slowed down,

492
00:41:24.960 --> 00:41:34.000
your body relaxes. It's like a continuous wave of comfort.

493
00:41:35.079 --> 00:41:42.159
And I had this weird event when I was going

494
00:41:42.199 --> 00:41:48.079
through a lot of anxiety back in two thousand and two, three, four, five, six, whatever.

495
00:41:48.599 --> 00:41:52.880
But two thousand and four this happened, and I was

496
00:41:53.199 --> 00:41:58.159
so oversensitive to my body. I mean, every single feeling

497
00:41:58.800 --> 00:42:04.039
could trigger me to what's that? Was that? And my alarm,

498
00:42:04.159 --> 00:42:09.039
my basically my phone and off. But it vibrated. Yeah,

499
00:42:09.119 --> 00:42:13.119
a lot of vibration in this this recording, isn't it.

500
00:42:14.000 --> 00:42:19.519
So I removed it from my pocket so it's had.

501
00:42:19.800 --> 00:42:22.519
It was on vibrate, not ring. But at the start

502
00:42:22.559 --> 00:42:24.400
with I didn't know. I just thought, I've got this

503
00:42:25.000 --> 00:42:29.559
weird feeling in my bum, What's going on? And I

504
00:42:29.639 --> 00:42:34.199
went into panic attack, like really full on instantly, and

505
00:42:34.239 --> 00:42:37.159
I realized it was my phone. So I took my

506
00:42:37.199 --> 00:42:47.480
phone out and straight away I felt calm. He was

507
00:42:47.480 --> 00:42:49.599
in my back pocket by the way, just in case. Yeah,

508
00:42:50.079 --> 00:42:56.800
he had a weird visual. I felt calm straight away,

509
00:42:59.360 --> 00:43:04.360
and that was because it made me realize that that's

510
00:43:04.400 --> 00:43:07.559
where the false alarm kind of comes in, because I've

511
00:43:07.639 --> 00:43:16.360
experienced it in a big way. Another one is it's

512
00:43:16.400 --> 00:43:21.800
not my story, but there was a man. I've heard

513
00:43:21.880 --> 00:43:26.159
different I've heard different versions of this story, lots of

514
00:43:26.199 --> 00:43:29.400
different versions. But one version is this. He was on

515
00:43:29.440 --> 00:43:35.760
a building site a long time ago, well maybe I

516
00:43:35.760 --> 00:43:40.119
don't know how long ago, and he had his boots on,

517
00:43:40.360 --> 00:43:42.960
you know, all the stuff that builders have, and he

518
00:43:43.159 --> 00:43:50.159
stepped on a big now really sharp long now went

519
00:43:50.320 --> 00:43:55.840
through his boot from the bottom all the way up

520
00:43:55.880 --> 00:44:05.000
to the top. He's screaming, screaming in agony. They have

521
00:44:05.079 --> 00:44:09.119
to cut so paramedics accord because he's stuck. He's stuck

522
00:44:09.199 --> 00:44:12.960
to this board. So they have to remove the board,

523
00:44:13.679 --> 00:44:15.599
cut parts of the board off so they can take

524
00:44:15.679 --> 00:44:20.880
him into hospital. And they have to cut the boot off,

525
00:44:24.000 --> 00:44:30.280
and they're given him medication. Nothing's helping he's for you

526
00:44:30.320 --> 00:44:34.239
can imagine, it's like so much, so much pain, and none,

527
00:44:34.599 --> 00:44:37.000
none of the medication is taking the edge off of it.

528
00:44:37.519 --> 00:44:43.880
Screaming screaming the place down. I mean there's even there's

529
00:44:43.920 --> 00:44:47.559
other parts of the hospital where women giving birth we showering.

530
00:44:47.679 --> 00:44:52.320
Shut up, shut this is our moment. We want to scream,

531
00:44:52.400 --> 00:44:55.280
not you what you're screaming for, which is a little

532
00:44:55.320 --> 00:44:57.440
bit rude. I mean, I think there's enough room for

533
00:44:57.480 --> 00:45:04.320
everyone to scream. And so they had to remove the

534
00:45:04.480 --> 00:45:06.559
shoe because of the way and now was in it.

535
00:45:07.920 --> 00:45:11.480
They had to remove the boot. I cut the boot

536
00:45:11.519 --> 00:45:16.480
off and then hard. So it's like really quite difficult

537
00:45:16.519 --> 00:45:18.480
to do it. Don't if they've got the fire service

538
00:45:18.599 --> 00:45:23.559
to help do that or whatever. When they managed to

539
00:45:23.559 --> 00:45:26.480
get the shoe off and say, the foot off. When

540
00:45:26.480 --> 00:45:28.599
they managed to get the shoe off the foot, it

541
00:45:28.639 --> 00:45:30.480
turned out the now has just gone between the toes,

542
00:45:32.079 --> 00:45:37.159
no injury at all. Nothing had gone between the big

543
00:45:37.199 --> 00:45:41.400
toe and the first toe and kind of bent so

544
00:45:41.480 --> 00:45:47.440
it looked like it had gone through the foot instantly.

545
00:45:48.320 --> 00:45:54.199
No pain goneh because there was no injury. It was

546
00:45:54.239 --> 00:45:59.760
a danger signal sent to his brain and he looked

547
00:45:59.760 --> 00:46:03.199
at it it and he backed the signal up, said, Yep,

548
00:46:03.239 --> 00:46:06.199
it's definitely a danger signal because I can see it is.

549
00:46:09.239 --> 00:46:13.119
But as soon as the foot is taking the shoes

550
00:46:13.159 --> 00:46:16.360
taken off, other the boot and he saw that there's

551
00:46:16.440 --> 00:46:30.000
no injury, not even a scratch gone completely gone. So

552
00:46:30.199 --> 00:46:33.840
it shows that I think in a way the pain

553
00:46:34.000 --> 00:46:38.719
reprocessing therapy which I could, I might go in a

554
00:46:38.760 --> 00:46:41.920
little bit more into this, just have a look, tell

555
00:46:42.280 --> 00:46:58.320
me more about one with some exercises can do. So

556
00:46:58.360 --> 00:47:01.360
I'm going to just tell me more about one with

557
00:47:01.440 --> 00:47:04.639
some excersis my listeners can do. Because I do know

558
00:47:04.639 --> 00:47:06.280
about this a little bit, but I'm not I know,

559
00:47:06.440 --> 00:47:15.599
expell on anything. So Pain reprocessing therapy RPT is an innotative, innovative,

560
00:47:16.360 --> 00:47:21.679
evidence based approach that helps individuals retrain their brains to

561
00:47:21.719 --> 00:47:26.039
interpret pain signals as non threatening, thereby reducing or eliminating

562
00:47:26.079 --> 00:47:31.760
chronic pain. Central to PRT is the concept that chronic

563
00:47:31.800 --> 00:47:37.039
pain often results from the brain misinterpreting safe signals from

564
00:47:37.039 --> 00:47:42.519
the body as dangerous. So by altering these perceptions, PRT

565
00:47:42.679 --> 00:47:46.960
aims to break the cycle of chronic pain. A key

566
00:47:47.000 --> 00:47:50.719
technique with MPRT is semitic tracking. So I have done

567
00:47:50.760 --> 00:47:55.119
and recording on semitic tracking. I've done a lot of

568
00:47:55.159 --> 00:47:59.159
these recordings over the years. I say, look, whereas it

569
00:47:59.280 --> 00:48:07.039
semitic somatic somitic. Yes, it is Stress and Pain Relief

570
00:48:07.519 --> 00:48:13.599
Number thirty eight thirty eight minutes and twenty eight seconds long.

571
00:48:16.440 --> 00:48:22.519
Semitic tracking exercise. Oh, when did I do that? Then? Anyone?

572
00:48:24.159 --> 00:48:28.519
Anyone know? I don't know. I want to find out though,

573
00:48:30.159 --> 00:48:34.400
When did I do the track in Semitic tracking exercise?

574
00:48:35.159 --> 00:48:44.360
Semitic Tracking exercise have look and properties nineteenth of August

575
00:48:44.400 --> 00:48:48.800
twenty twenty two. According to no, I've actually got the

576
00:48:48.840 --> 00:48:51.719
exact date because I've got the date next to it,

577
00:48:51.760 --> 00:48:57.920
twenty fourth of September twenty twenty one, twenty one. So

578
00:48:58.000 --> 00:49:02.320
that's that four years ago, nearly blind me. So yeah,

579
00:49:02.559 --> 00:49:05.639
so I did that. I couldn't tell you what's on it.

580
00:49:05.639 --> 00:49:12.440
It's about semitic tracking, but it's an exercise. It's basically

581
00:49:12.480 --> 00:49:17.440
just tracking how you feel, noticing how you feel, and

582
00:49:18.199 --> 00:49:23.800
like a lot of things like the acceptance therapy, like

583
00:49:24.800 --> 00:49:29.480
actually accepting how you feel a lot. You know, meditation

584
00:49:29.639 --> 00:49:34.559
can be like that as well, mindfulness accepting how you feel,

585
00:49:34.599 --> 00:49:38.840
but not trying to push it away, not trying to

586
00:49:38.880 --> 00:49:43.360
hold onto it, just letting it be, letting it flow.

587
00:49:45.840 --> 00:49:49.000
And there's a lot to be said for you know,

588
00:49:49.679 --> 00:49:54.840
lots of different ways. I mean, semitic tracking could be

589
00:49:54.920 --> 00:49:57.320
called lots of different things, but in this case it's

590
00:49:57.360 --> 00:50:01.880
called this one's called guided semitic track an exercise. So

591
00:50:03.280 --> 00:50:10.119
get yourself comfortable, focus on the sensation. So the place

592
00:50:10.159 --> 00:50:14.360
where you were, I mean to be fair, after listening

593
00:50:14.400 --> 00:50:18.280
to me boggling on about blah blah blah blah blah

594
00:50:18.320 --> 00:50:25.880
for the last seventeen hours, maybe you've just let go

595
00:50:25.920 --> 00:50:29.599
a little bit and and you might have even fallen asleep.

596
00:50:29.679 --> 00:50:33.960
That is possible. I don't understand it because I think

597
00:50:34.000 --> 00:50:41.039
I'm particularly very exciting and invigorating speaker, but not everybody

598
00:50:41.159 --> 00:50:44.920
seems to agree. So then what you do is you

599
00:50:45.000 --> 00:50:48.719
describe what the sensations are like. Is it sharp, doll robin?

600
00:50:49.480 --> 00:50:51.880
Is it constant or does it fluctuate? Does it have

601
00:50:51.920 --> 00:50:56.000
a shape, size or color? And then what you do

602
00:50:56.119 --> 00:51:03.719
is you remind yourself that's according to PRT, which is

603
00:51:03.719 --> 00:51:10.039
what is it called again PRT PRT Pain reprocessing therapy.

604
00:51:10.559 --> 00:51:17.800
It's according to PRT, this physical sensation is a result

605
00:51:17.840 --> 00:51:24.719
of the brain's misinterpretation, and you can internally affirm that

606
00:51:24.800 --> 00:51:31.079
the sensation is not harmful. If it's chronic pain, it's

607
00:51:31.079 --> 00:51:34.039
not necessary. You don't need it. Acute pain is a

608
00:51:34.039 --> 00:51:40.199
different thing, but me having the arthrights in my lower back,

609
00:51:41.679 --> 00:51:45.199
it's not necessary to have it be bad or anything.

610
00:51:45.320 --> 00:51:51.840
Just get a few twinges. But I don't, you know,

611
00:51:51.880 --> 00:51:55.039
in the past, it's been pretty awful. A few years ago,

612
00:51:55.159 --> 00:52:00.440
it's really really pretty awful. But now as I gave

613
00:52:00.480 --> 00:52:03.559
it a bit of my attention, maybe gave it less

614
00:52:03.599 --> 00:52:08.559
of my attention in some ways as well, and realizing

615
00:52:08.599 --> 00:52:12.880
the sensation is not harmful. I think it also helped

616
00:52:12.960 --> 00:52:17.159
to have the diagnosis as well, knowing that it's just

617
00:52:17.280 --> 00:52:22.559
the arthritis. You know, I'm not the only person in

618
00:52:22.599 --> 00:52:25.079
their fifties with a bit of arthritis. There's quite a

619
00:52:25.079 --> 00:52:30.880
few of us. Also remembering that your body is safe

620
00:52:33.000 --> 00:52:40.400
and it's just a misfire and the signals. But you

621
00:52:40.480 --> 00:52:43.800
don't need to be reminded of something every two minutes,

622
00:52:45.880 --> 00:52:47.760
you know. So I don't need to be reminded that

623
00:52:47.800 --> 00:52:51.119
I've got arthritis in my lower back. Why do I

624
00:52:51.159 --> 00:52:55.760
need to be reminded. I know it's there. I don't need,

625
00:52:56.039 --> 00:52:58.639
you know. It reminds me a little bit when I

626
00:52:58.679 --> 00:53:03.639
was on the way to Bulgaria. Yeah, my one of

627
00:53:03.679 --> 00:53:09.599
my traveling companions thought it was hilarious to wake me

628
00:53:09.719 --> 00:53:12.519
up every time I fell asleep on the plane, to

629
00:53:12.559 --> 00:53:14.599
wake me up and tell me that we weren't there yet.

630
00:53:18.400 --> 00:53:20.000
So I got my own back. When we got to

631
00:53:20.039 --> 00:53:24.519
the well. It was this skiing holiday, so I was

632
00:53:24.519 --> 00:53:27.239
to push him down the mountain and he got eaten

633
00:53:27.280 --> 00:53:32.320
by beers, so I think it was fair. He didn't

634
00:53:32.440 --> 00:53:39.000
BlimE me, just scratched a bit. He managed to get

635
00:53:39.079 --> 00:53:44.360
help introduce positive imagery. Visualize the pain sensation as something

636
00:53:44.480 --> 00:53:51.119
benign or even pleasant. For instance, imagine it as a warm,

637
00:53:51.480 --> 00:53:59.280
glowing light or a gentle wave. That this can help

638
00:53:59.320 --> 00:54:05.079
reduce the threat perception associated with that physical sensation, because

639
00:54:05.079 --> 00:54:10.320
it's very difficult to be I'd say almost impossible to

640
00:54:10.400 --> 00:54:14.440
be positive and negative at the same time about the

641
00:54:14.440 --> 00:54:19.119
same thing either. And that's where I suppose black and

642
00:54:19.159 --> 00:54:23.079
white thinking it's kind of useful. I don't know why

643
00:54:23.159 --> 00:54:25.000
my voice went up so high when I said that

644
00:54:25.840 --> 00:54:34.000
it's kind of useful. It is. It's either relaxed or

645
00:54:34.039 --> 00:54:37.400
it's not relaxed. It's either safe or it's not safe.

646
00:54:37.480 --> 00:54:41.599
It could be neutral, but then if it's neutral, it's

647
00:54:41.599 --> 00:54:46.679
not a physical issue, like it's not causing new problems.

648
00:54:47.239 --> 00:54:50.400
It's not going to be discomfort because if it's neutral,

649
00:54:50.880 --> 00:54:54.599
you're going to feel okay. If you feel fine, you're

650
00:54:54.599 --> 00:54:57.480
going to feel okay. If you feel relaxed, you're going

651
00:54:57.519 --> 00:55:01.440
to feel okay. Even if you're wondering to yourself, what

652
00:55:01.480 --> 00:55:04.320
am I doing listen to this weird man from England?

653
00:55:04.880 --> 00:55:08.599
You're going to be okay, you know at the end

654
00:55:08.599 --> 00:55:11.639
of this record, and you might think, like, okay, it's

655
00:55:11.760 --> 00:55:17.599
fair enough to physical sensation has reduced. I don't know

656
00:55:17.639 --> 00:55:22.960
why that is. It's nice, it's nice that it's reduced,

657
00:55:23.760 --> 00:55:25.880
a little bit unsure why that is. It doesn't make

658
00:55:25.920 --> 00:55:34.360
sense considering what I've just listened to. I'm never going

659
00:55:34.400 --> 00:55:36.760
to get that time back. I've listened to that man

660
00:55:37.280 --> 00:55:40.800
for seventy three hours now. I don't know how long

661
00:55:40.840 --> 00:55:49.480
the recording's gone on for. And some may argue, some

662
00:55:49.679 --> 00:55:58.199
may say that I don't always make sense. I would

663
00:56:00.880 --> 00:56:05.719
half disagree, half disagree with you on that, but I

664
00:56:05.719 --> 00:56:15.320
don't know. It's it's about changing your perception, changing how

665
00:56:15.360 --> 00:56:18.320
you feel, and there's lots of different ways to change

666
00:56:18.360 --> 00:56:21.920
how you feel. You can change how you feel just

667
00:56:21.920 --> 00:56:26.679
by moving your body, just by looking at something different

668
00:56:27.800 --> 00:56:31.480
by remembering a joke, by thinking of someone that you

669
00:56:31.599 --> 00:56:39.559
care about. There's so many different things. Changing your physiology

670
00:56:40.559 --> 00:56:47.599
is easy. It is instant, and you can change how

671
00:56:47.639 --> 00:56:53.000
you think about something. And sometimes the idea of you know,

672
00:56:53.079 --> 00:56:59.159
like I said, the culty, the faulty car alarm, the

673
00:56:59.199 --> 00:57:11.400
misinterpret in signals. Even if it doesn't resonate straight away,

674
00:57:12.119 --> 00:57:16.039
it might be one of those slow burners. But you

675
00:57:16.079 --> 00:57:19.199
start to think about it a bit more and you realize,

676
00:57:19.840 --> 00:57:33.239
oh m, I mean, there's there's a this is weird.

677
00:57:33.639 --> 00:57:39.159
There's actually a thing in So I do study pain science,

678
00:57:39.280 --> 00:57:43.559
like chronic pain science, in a sense of listening to lectures,

679
00:57:43.599 --> 00:57:47.880
reading books. I'm not a qualified and I'm not an

680
00:57:47.880 --> 00:57:54.199
expert on anything apart from growing toenails a bit too long.

681
00:57:54.800 --> 00:57:58.920
I'm pretty good at that. I need to cut them.

682
00:57:59.599 --> 00:58:01.840
I even need to cut my show, and that show

683
00:58:01.880 --> 00:58:05.719
nows if you need to cut my toenails or get

684
00:58:05.800 --> 00:58:09.480
larger shoes, one of them or the other be walking

685
00:58:09.519 --> 00:58:16.679
around in clown shoes soon. So I was thinking, as

686
00:58:16.679 --> 00:58:18.679
I try and remember what I was talking about before

687
00:58:18.679 --> 00:58:25.599
I decided to talk about toenails for some reason. Yeah,

688
00:58:25.760 --> 00:58:38.199
So people that sometimes get a back X ray and

689
00:58:38.320 --> 00:58:44.079
find out that there there's back issues. Quite often ended

690
00:58:44.159 --> 00:58:52.800
up with more physical pain than they had before. And

691
00:58:52.920 --> 00:58:56.039
sometimes they had no physical pain before. Maybe the back

692
00:58:56.239 --> 00:58:59.880
X ray was due to slouch in or do to

693
00:59:00.000 --> 00:59:07.679
do something else, some other reason. Maybe they were just

694
00:59:07.719 --> 00:59:10.320
getting their lower back looked at, and then it's noticed, well,

695
00:59:10.320 --> 00:59:16.559
your upper back is whatever, you know. And there was

696
00:59:16.599 --> 00:59:20.119
studies done years ago where they did thousands of back

697
00:59:20.239 --> 00:59:22.519
X rays. They looked at back X rays on people

698
00:59:23.559 --> 00:59:29.760
and they realized that everybody has wear and telling their back.

699
00:59:31.320 --> 00:59:36.480
It's natural, even age twenty. So I'm like thirty three

700
00:59:36.519 --> 00:59:39.159
percent of the population of in the eighteen their twenties

701
00:59:39.440 --> 00:59:46.719
will have back back injuries or back wearage, let's say,

702
00:59:47.800 --> 00:59:52.280
but be fine, be absolutely fine, and it increases as

703
00:59:52.280 --> 00:59:54.639
you get older, but it's still the person will still

704
00:59:54.639 --> 00:59:57.639
be absolutely fine. By the way, that statistic might not

705
00:59:57.679 --> 01:00:00.440
be right, it might be five percent, but I'm just

706
01:00:00.480 --> 01:00:08.599
saying as an example, but they're absolutely fine. And they

707
01:00:08.599 --> 01:00:10.519
did a study where they did, like they just basically

708
01:00:10.800 --> 01:00:15.320
looked at all these different X rays of people's backs, and

709
01:00:15.360 --> 01:00:17.280
they looked at what the wear and tear was and

710
01:00:17.320 --> 01:00:20.039
what the you know, the state of their back is,

711
01:00:20.320 --> 01:00:25.360
you know, with the spine and stuff. And there was

712
01:00:25.400 --> 01:00:30.880
more people with spinal injury that had no pain than

713
01:00:30.960 --> 01:00:36.519
had pain. And there was a lot of people that

714
01:00:36.679 --> 01:00:40.599
had no no physical injury in their back at all,

715
01:00:42.519 --> 01:00:46.719
that had problems with their back, but there was no

716
01:00:46.760 --> 01:00:54.360
physical injury, no physical problems at all. So it's one

717
01:00:54.360 --> 01:00:58.800
of those things, isn't it. It's like it's not saying

718
01:00:58.880 --> 01:01:02.079
all it's all in your brea. I mean, technically it is.

719
01:01:02.679 --> 01:01:04.199
It's not all in your mind, but it is all

720
01:01:04.199 --> 01:01:07.719
in your brain because that's where all the feelings, all

721
01:01:07.719 --> 01:01:12.119
the sensations come from. You know, ironically, there are no

722
01:01:13.840 --> 01:01:20.559
sensations in the brain itself. Did you know that? That

723
01:01:20.599 --> 01:01:22.760
blows my mind Every time I think about it, it just

724
01:01:22.800 --> 01:01:25.400
blows my mind. It's one of those things that just

725
01:01:25.440 --> 01:01:32.039
doesn't make sense. So the brain is responsible for physical sensations, pleasure,

726
01:01:32.559 --> 01:01:37.280
when you feel, touch everything, any kind of physical sensation

727
01:01:38.039 --> 01:01:48.199
is produced by the brain. That surgeons, neurosurgeons can open brain.

728
01:01:48.280 --> 01:01:53.920
Surgeons can you know, open up their head look inside

729
01:01:54.039 --> 01:01:56.840
and they can play around the brain while the person's awake,

730
01:01:57.639 --> 01:02:05.519
and they have no they can't feel it. There's no

731
01:02:05.679 --> 01:02:12.159
physical sensors inside the brain. They have a local worth

732
01:02:12.199 --> 01:02:15.199
and anesthetic for the for the top of the head

733
01:02:15.519 --> 01:02:18.920
before they unscrew it. I don't know if there's some

734
01:02:19.000 --> 01:02:21.760
kind of safety safety valve or whatever, I don't know,

735
01:02:23.519 --> 01:02:28.519
But there's no physical sensations inside the brain. Yet. The

736
01:02:28.559 --> 01:02:33.079
brain is responsible for physical feelings. It's responsible for everything,

737
01:02:33.119 --> 01:02:38.719
isn't it. Everything we feel, everything we do, every automatic

738
01:02:38.800 --> 01:02:41.440
function in the body is all controlled by the brain.

739
01:02:44.119 --> 01:02:49.159
Amazing stuff, really, absolutely amazing. So the next thing you

740
01:02:49.280 --> 01:02:54.599
do is I mean, you say, this sensation it's not harmful.

741
01:02:56.679 --> 01:02:59.199
I mean, you can ask yourself to start with it.

742
01:02:59.280 --> 01:03:03.239
Is it harmful? Just ask yourself the question. So I say,

743
01:03:03.440 --> 01:03:06.920
is the lower back stuff in my lower back? Is

744
01:03:06.960 --> 01:03:12.599
it harmful? Is what's going on my lower back harmful?

745
01:03:12.800 --> 01:03:19.199
It's not. So I don't need to be reminded. I mean,

746
01:03:19.519 --> 01:03:21.199
I know it sounds weird, but it's no one breaking

747
01:03:21.239 --> 01:03:24.239
into my back. There's not you know, it's not like

748
01:03:24.239 --> 01:03:28.119
like if it was a car or a flat downstairs,

749
01:03:28.519 --> 01:03:32.280
there's no one breaking in the alarm's gone off because

750
01:03:32.280 --> 01:03:39.119
a caterpillar blue on it, blue on the building or whatever.

751
01:03:39.239 --> 01:03:45.199
You know. It's just that's it. I was going to say,

752
01:03:45.320 --> 01:03:52.360
caterpillar clapped his hands, but can they've got a lot

753
01:03:52.360 --> 01:03:55.719
of hands, isn't they capillars? So that potentially could just

754
01:03:55.840 --> 01:03:59.000
set off a car alarm or an alarm in the building.

755
01:03:59.480 --> 01:04:04.719
Maybe it reminds me when I was a security guard

756
01:04:06.360 --> 01:04:07.639
nineteen ninety seven.

757
01:04:07.719 --> 01:04:08.239
This was.

758
01:04:09.639 --> 01:04:12.480
And this is long before I had any kind of

759
01:04:12.519 --> 01:04:17.360
anxiety issues. I didn't know what it was back then.

760
01:04:17.400 --> 01:04:20.719
But yes, it's a long time before that really. And

761
01:04:21.519 --> 01:04:26.119
I was there all night and we're talking about danger signals, right, Okay,

762
01:04:26.840 --> 01:04:28.679
I was there all night on my own. And it

763
01:04:28.800 --> 01:04:32.000
was a printing firm, but not they didn't do the printing,

764
01:04:32.079 --> 01:04:36.320
but they it was where all edited the magazines. And

765
01:04:36.800 --> 01:04:40.719
it was basically a publishers so they did the printing.

766
01:04:41.039 --> 01:04:45.519
The company was something printers, but you know, it's where

767
01:04:45.559 --> 01:04:51.119
they edited. They did was it Kerrang and some other

768
01:04:51.760 --> 01:04:59.000
like magazines and stuff. So there's probably three maybe four

769
01:04:59.119 --> 01:05:02.119
stories in that building. There was a basement as well,

770
01:05:02.639 --> 01:05:05.679
maybe three stories in a basement. So I was on

771
01:05:05.719 --> 01:05:11.159
my own. I'd start working about three point thirty till

772
01:05:12.920 --> 01:05:16.400
or three till about seven or four till about seven

773
01:05:16.440 --> 01:05:18.719
the next day. So fort in the afternoon until seven

774
01:05:18.719 --> 01:05:22.119
the next morning, or eight the next morning, whatever, it's

775
01:05:22.119 --> 01:05:29.280
it's quite long hours. Everyone would generally be gone by

776
01:05:29.320 --> 01:05:31.920
about eight or nine in the evening. I mean most

777
01:05:31.960 --> 01:05:34.440
of the staff would be gone by six, but some

778
01:05:34.480 --> 01:05:36.519
of the I don't know. I guess they had free

779
01:05:36.559 --> 01:05:40.079
lances and you know, they'd got deadlines to hit, so

780
01:05:40.119 --> 01:05:43.480
they'd be around till maybe eight or nine. But by

781
01:05:43.719 --> 01:05:49.679
ten gone, everyone's gone and no one came back to

782
01:05:49.800 --> 01:05:55.480
about six. That's when the cleaners came to do their job. Now,

783
01:05:55.519 --> 01:05:58.719
they accused me of blocking on it. This is true.

784
01:05:58.760 --> 01:06:00.440
It's not really relevant to the store worry, but I'm

785
01:06:00.440 --> 01:06:03.239
still annoyed about it. They accused me of blocking one

786
01:06:03.239 --> 01:06:09.840
of the toilets. Seriously, it was not me. It wasn't me.

787
01:06:10.440 --> 01:06:14.400
It wasn't I mean, I actually got sacked for that.

788
01:06:17.480 --> 01:06:24.159
It wasn't me. So they they must have gone in

789
01:06:25.800 --> 01:06:30.719
because it flooded, you see, that's what happened. So they

790
01:06:31.320 --> 01:06:34.559
sometimes the staff they didn't always get around to do

791
01:06:34.599 --> 01:06:37.880
in the bathroom that the toilet downstairs. They'd start at

792
01:06:37.880 --> 01:06:40.760
the top of the building, so in the meantime staff

793
01:06:40.800 --> 01:06:43.840
would be coming in. They'd be working from six to

794
01:06:43.960 --> 01:06:48.000
eight doing the cleaning. So they probably came down about

795
01:06:48.039 --> 01:06:53.920
half seven, maybe eight whatever to do the toilet downstairs.

796
01:06:55.800 --> 01:07:03.800
Now it was flooded, but other people, members of staff,

797
01:07:03.800 --> 01:07:06.800
were coming up from downstairs using a toilet. I didn't

798
01:07:06.800 --> 01:07:09.440
take any notice of them. I was busy because the

799
01:07:09.719 --> 01:07:11.480
front door was open, so I had to keep a

800
01:07:11.519 --> 01:07:15.000
trick nigh on the door, and I didn't leave the

801
01:07:15.039 --> 01:07:20.159
desk from six onwards. I went to sleep through the night,

802
01:07:20.199 --> 01:07:26.480
of course if I could. And so someone must have

803
01:07:26.519 --> 01:07:29.519
done and he chucked a big, huge log down the toilet,

804
01:07:30.639 --> 01:07:32.960
and I got the blame or that maybe they stuck

805
01:07:33.159 --> 01:07:35.360
my name, put a label with my name on it

806
01:07:35.480 --> 01:07:40.280
or something. We're on the wall. Jason was here, he

807
01:07:40.440 --> 01:07:44.960
did this. The security guard did this, I don't know,

808
01:07:48.800 --> 01:07:54.840
put my phone number, call me no weird. So I

809
01:07:54.920 --> 01:07:58.119
was there one night on my own, as I always

810
01:07:58.239 --> 01:08:03.480
was for really, the whole place was completely alarmed up.

811
01:08:05.719 --> 01:08:08.320
I used to turn the alarm off when I went upstairs,

812
01:08:08.360 --> 01:08:11.440
so if I did a patrol of one of the floors,

813
01:08:11.440 --> 01:08:14.119
I would turn the alarm off for the floor. I'd

814
01:08:14.159 --> 01:08:17.199
new the code, so i'd do that, and then I

815
01:08:17.359 --> 01:08:20.039
just checked the windows and checked the fire escape and

816
01:08:20.079 --> 01:08:24.880
all that stuff with it. One night, the alarm went off.

817
01:08:27.920 --> 01:08:36.479
I had cameras downstairs that showed me upstairs, like it

818
01:08:36.560 --> 01:08:38.760
showed me the floors, so I could see the cameras

819
01:08:38.840 --> 01:08:43.039
on the screen, and it was quite a high tech really,

820
01:08:43.960 --> 01:08:45.560
but this was in the city, so I guess they

821
01:08:45.600 --> 01:08:56.479
were quite advanced and freaked me out, really did. And

822
01:08:58.640 --> 01:09:01.560
all I had was my little vibe machine thing that

823
01:09:01.600 --> 01:09:04.760
I used to do because I used to my back

824
01:09:04.800 --> 01:09:08.680
of my neck used to really need to be relaxed,

825
01:09:08.720 --> 01:09:11.520
so I used to just message my back and there

826
01:09:11.560 --> 01:09:16.239
could his vibrator machine therapeutic one. That's all I had

827
01:09:16.840 --> 01:09:21.359
to defend myself, like for well, it's not a truncheon,

828
01:09:21.399 --> 01:09:26.199
but it's you know, and it's so weird because that

829
01:09:26.359 --> 01:09:28.640
was my job. But I didn't know what to do.

830
01:09:28.800 --> 01:09:35.600
I had no preparation for that eventuality. So I'm creeping around.

831
01:09:35.640 --> 01:09:38.279
I'm turning the alarm off, and I'm thinking, well, I

832
01:09:38.520 --> 01:09:40.479
turn the alarm off, They're going to know I'm here.

833
01:09:40.920 --> 01:09:46.399
Whoever it is. I'm listening, can't hear nothing, so I'm

834
01:09:46.720 --> 01:09:49.960
creeping around. I can't see nothing. Come back downstairs. The

835
01:09:50.000 --> 01:09:54.079
alarm goes off again. I'm looking alarm goes off again,

836
01:09:54.199 --> 01:09:58.319
like what's going on. I'm looking at the cam thinking

837
01:09:58.840 --> 01:10:03.239
I'm going to stare at his cam. I will see anything.

838
01:10:04.439 --> 01:10:06.319
I got to see it because there's someone up there,

839
01:10:06.319 --> 01:10:08.239
I'm going to see it. Because I was looking everywhere,

840
01:10:08.239 --> 01:10:12.479
looking in the toilets. Well, actually I had a little

841
01:10:12.520 --> 01:10:14.600
look on the floor. Then I ran off, but you know,

842
01:10:14.680 --> 01:10:19.199
I was technically supposed to look around. It turned out

843
01:10:19.239 --> 01:10:23.600
it was a false alarm. Basically, the air conditioner was

844
01:10:23.640 --> 01:10:27.680
coming on and they had a celebration of birthday party

845
01:10:28.000 --> 01:10:30.640
and there was balloons in there, so the air condition

846
01:10:30.800 --> 01:10:33.920
was coming on. The balloon was moving around. It was

847
01:10:33.960 --> 01:10:37.000
like a big blow up human. I think it was

848
01:10:37.039 --> 01:10:39.560
a stag knight or something. It's like a stag party

849
01:10:40.159 --> 01:10:42.119
that they'd gone to, so it's a blow up human.

850
01:10:43.600 --> 01:10:50.199
So it was quite nice, and it was moving around

851
01:10:50.319 --> 01:10:54.239
like waving to me. I thought was actually a person,

852
01:10:54.239 --> 01:10:56.560
to be fair, because it was all dressed up. So

853
01:10:56.640 --> 01:10:58.159
when I got up there, I took all the clothes off.

854
01:10:58.359 --> 01:11:03.439
I thought, no, I'm not going to be sounds wrong.

855
01:11:03.680 --> 01:11:05.520
I'm not going to be fooled by that. Because it

856
01:11:05.560 --> 01:11:07.279
was dressed I thought it was actually a person up

857
01:11:07.319 --> 01:11:11.840
there had a hat on and a basque. It was

858
01:11:12.000 --> 01:11:14.279
very strong. No, I left the basket one actually, but

859
01:11:14.439 --> 01:11:16.359
it was dressed up like a winner of like a

860
01:11:16.359 --> 01:11:20.600
wedding dress. It's u very strange, and I just thought, okay, no,

861
01:11:23.239 --> 01:11:24.960
the thing is I think it was stuck to the

862
01:11:25.039 --> 01:11:27.680
ceiling all it was like underneath a desk, and then

863
01:11:27.720 --> 01:11:32.399
it kind of made itself free somehow, and the it

864
01:11:32.520 --> 01:11:39.399
escaped and the air conditioning blew it across the room,

865
01:11:39.680 --> 01:11:42.000
and suddenly I was seeing this thing waving at me

866
01:11:42.760 --> 01:11:51.880
and smiling. I had to call up my security did

867
01:11:51.920 --> 01:11:56.000
the office and tell him it was a false alarm,

868
01:11:56.279 --> 01:11:57.720
and they said, well, call the police as well. We'll

869
01:11:57.720 --> 01:12:02.239
tell them as well. I said, okay, well I was scared,

870
01:12:02.560 --> 01:12:05.079
but that was a false alarm. As soon as I

871
01:12:05.159 --> 01:12:14.920
realized it was just a lovely, friendly doll. And as

872
01:12:14.920 --> 01:12:16.800
soon as I took the clothes off, just because so

873
01:12:16.840 --> 01:12:19.880
it no longer looked like a human on a camera,

874
01:12:21.840 --> 01:12:23.760
I feart better just take it downstairs on me, and

875
01:12:23.800 --> 01:12:28.000
I put it in a toilet and that and just oh,

876
01:12:28.039 --> 01:12:35.319
maybe that's what blocked the toilet. Anyway, I was relaxed again,

877
01:12:35.479 --> 01:12:42.840
like instantly. It's weird isn't it. So you can introduce

878
01:12:42.960 --> 01:12:48.119
positive imagery once you realize that it's just, you know,

879
01:12:48.279 --> 01:12:50.960
you might your brain. Your brain's just firing signals that

880
01:12:51.000 --> 01:12:58.079
aren't necessarily necessary, aren't necessarily necessary. That works, so you

881
01:12:58.119 --> 01:13:09.840
can visualize those physical sensations as something almost yeah like that,

882
01:13:11.600 --> 01:13:21.520
you know, just yeah yeah, or even pleasant. Ah, it

883
01:13:21.600 --> 01:13:26.680
could be an that's the pleasant sound, for instance, imagining

884
01:13:29.640 --> 01:13:32.800
being Some people like to imagine warm things or cold things,

885
01:13:33.279 --> 01:13:37.479
a glowing light, gentle wave, or maybe snow falling on you,

886
01:13:38.920 --> 01:13:50.560
and it helps in reducing the false threat perception in

887
01:13:50.600 --> 01:13:54.119
your brain that was associated with that physical sensation. It

888
01:13:54.520 --> 01:14:02.680
just reduces it. Another thing it says here is engage

889
01:14:02.760 --> 01:14:08.760
with your curiosity. But isn't that something we would do

890
01:14:08.800 --> 01:14:11.520
anyway at the start? You know, if you have a

891
01:14:11.560 --> 01:14:14.840
feeling that maybe you've not had before, or maybe you've

892
01:14:14.880 --> 01:14:19.319
not had it for a while, it's like curious, like, oh,

893
01:14:19.319 --> 01:14:25.279
I wonder what that is. Oh, that's an unusual feeling.

894
01:14:29.560 --> 01:14:34.079
I mean, I had I had a burger the other day,

895
01:14:34.079 --> 01:14:36.640
which i haven't had for a while, and the next

896
01:14:36.720 --> 01:14:43.960
day I've got this feeling a tummy and it just

897
01:14:44.000 --> 01:14:48.279
didn't feel familiar to me. It's a real weird sort

898
01:14:48.279 --> 01:14:52.000
of feeling. And I realized that I needed a burgerpoo.

899
01:14:54.399 --> 01:14:58.159
It's like a real meaty like the meat because I

900
01:14:58.199 --> 01:15:01.159
don't eat much meat hardly ever. And I'm like, wow.

901
01:15:03.600 --> 01:15:07.840
And I actually did block the toilet, but it's not

902
01:15:07.880 --> 01:15:10.520
really about that. I mean, it's the first time. It's

903
01:15:10.560 --> 01:15:12.680
not the first time I've ever done that. But I

904
01:15:12.680 --> 01:15:16.560
didn't block the toilet at that job. I didn't do

905
01:15:16.600 --> 01:15:22.159
a jobby at that job. So you can think of

906
01:15:22.199 --> 01:15:26.399
it curious in the sense of an interesting experience your

907
01:15:26.439 --> 01:15:32.520
body is presenting and not something to have any kind

908
01:15:32.520 --> 01:15:37.279
of negativity about. It's just a feeling. And when you

909
01:15:37.359 --> 01:15:43.319
know that that feeling, you don't need to have any

910
01:15:43.479 --> 01:15:48.399
kind of specific sensations in connection with that part of

911
01:15:48.439 --> 01:15:57.000
your body, not really. And it's something you can do.

912
01:15:57.239 --> 01:16:00.640
You can do this in a kind of a meditation Norway.

913
01:16:01.399 --> 01:16:05.079
I mean, there is that recording if you search for it,

914
01:16:05.079 --> 01:16:10.560
it's number thirty eight Semitic Track and Exercise Stress and

915
01:16:10.560 --> 01:16:14.840
Pain Relief. Jason Land. Is it on I wonder if

916
01:16:14.880 --> 01:16:20.399
it's on YouTube. It might be you never know, Semitic. Yes,

917
01:16:20.439 --> 01:16:22.880
it is. It's also on my YouTube channel. As well,

918
01:16:23.279 --> 01:16:26.640
So thirty eight minutes thirty seconds long, and there's no

919
01:16:27.760 --> 01:16:32.560
waffling on like I do here. It's a very serious,

920
01:16:33.359 --> 01:16:43.960
very very serious. So yeah, it's I guess, changing how

921
01:16:44.079 --> 01:16:50.920
you feel, but allowing that change to happen, to occur

922
01:16:51.479 --> 01:16:55.960
naturally in its own time, without trying to force it,

923
01:16:56.039 --> 01:17:09.399
without anything, really, just allowing yourself to experience because you remember,

924
01:17:09.720 --> 01:17:12.520
I mean, it's worth remembering. It's true as well, we're

925
01:17:12.520 --> 01:17:15.880
always feeling different. The way we feel changes all the time.

926
01:17:17.359 --> 01:17:20.119
It may not be obvious, it may be very gradual,

927
01:17:20.159 --> 01:17:29.359
and may be very very minute changes. But you know,

928
01:17:29.399 --> 01:17:31.640
the way I'm feeling now compared to the way i'd

929
01:17:31.640 --> 01:17:34.560
feel if I heard someone shout my name in the garden,

930
01:17:35.159 --> 01:17:40.199
I'd feel different. I don't know. I might feel excited,

931
01:17:40.239 --> 01:17:45.159
probably not, but there'd be a different feeling. My mind

932
01:17:45.199 --> 01:17:50.319
would be distracted from doing this for an instant, or

933
01:17:50.359 --> 01:17:53.720
maybe it might be a few minutes. I'd forget all

934
01:17:53.760 --> 01:17:57.600
about this while I was sticking my head out the

935
01:17:57.640 --> 01:18:02.840
window shouting what do you want? I'm busy, Come down.

936
01:18:03.399 --> 01:18:06.640
I want to come down. You come up? What I

937
01:18:06.680 --> 01:18:08.720
want to come up? You come down? And you have

938
01:18:08.840 --> 01:18:12.359
that kind of conversation, an interesting kind of conversation that

939
01:18:12.399 --> 01:18:18.439
I like to have, and it would be I don't

940
01:18:18.439 --> 01:18:22.399
want to I don't want to come down. I've got chocolate. Okay,

941
01:18:22.439 --> 01:18:28.279
I'm coming down. So it's worth remembering that the way

942
01:18:28.279 --> 01:18:31.760
we feel changes all the time. This is quite a

943
01:18:31.800 --> 01:18:36.439
good thing, I think. So that's the end of this recording.

944
01:18:37.760 --> 01:18:41.359
Thank you for listening. Remember to be kind to yourself,

945
01:18:42.560 --> 01:18:48.880
because you do deserve to be happy. Be gentle with yourself.

946
01:18:49.720 --> 01:19:03.840
You deserve to feel safe, lots of love. Bye. Relax

947
01:19:07.479 --> 01:19:18.039
in a more deep and meaningful way, maybe in a

948
01:19:18.119 --> 01:19:25.640
way that can not just allow you to feel calmer

949
01:19:26.840 --> 01:19:36.239
now and throughout the time we spend together here, not

950
01:19:36.760 --> 01:19:42.079
just relaxed at the end of the recording when it's

951
01:19:42.159 --> 01:19:49.359
finished and you can enjoy that sense of comfort and peace,

952
01:19:54.079 --> 01:20:06.880
but also I think it would be nice to have

953
01:20:07.359 --> 01:20:24.399
those feelings of relaxation continue for longer after the recording

954
01:20:24.439 --> 01:20:37.920
has ended, so that you can still benefit from listening

955
01:20:38.800 --> 01:20:47.760
to my voice, maybe in a few hours time, perhaps tomorrow,

956
01:20:53.760 --> 01:21:01.600
and then by listening regularly, especially if you find like

957
01:21:01.760 --> 01:21:05.199
some people do and myself as well. I sometimes I

958
01:21:05.359 --> 01:21:15.920
find one particular recording that really resonates with me, and

959
01:21:15.960 --> 01:21:21.199
I just listen to it over and over again every morning,

960
01:21:21.359 --> 01:21:33.920
every evening. There was this recording from We're going back

961
01:21:33.960 --> 01:21:39.479
to about nineteen ninety nine. It wasn't hypnosis, but it

962
01:21:39.560 --> 01:21:44.600
was a guided visualizations. It kind of was hypnosis, really,

963
01:21:47.079 --> 01:21:52.279
and I managed to find it again and it still

964
01:21:52.359 --> 01:21:57.960
has the same effect on me. And part of it

965
01:21:58.119 --> 01:22:12.840
was the person's voice relaxed me, just felt so peaceful,

966
01:22:14.960 --> 01:22:21.439
and I'd look forward to listening to her in the

967
01:22:21.520 --> 01:22:32.239
morning and in the evening. And I knew before even

968
01:22:32.960 --> 01:22:41.479
pressing the play button that since I've done that, pressed

969
01:22:41.479 --> 01:22:50.079
the play button. This is in the days of CD

970
01:22:50.239 --> 01:22:58.920
players pressed the play button. In fact, it might have

971
01:22:58.960 --> 01:23:03.319
even been a tape tape recorder. I'd lie down on

972
01:23:03.359 --> 01:23:16.199
the bed and then even without necessarily listening to her

973
01:23:16.399 --> 01:23:29.359
words because I had them memorized. Really, it was as

974
01:23:29.359 --> 01:23:40.039
if my body knew exactly what to do, and the

975
01:23:40.199 --> 01:24:02.239
muscles just almost went into automatic relaxation, and I remember

976
01:24:02.359 --> 01:24:16.399
my mind would slow down. Now. Now, I was listening

977
01:24:16.439 --> 01:24:23.199
to this recording in the early days of learning hypnosis,

978
01:24:25.800 --> 01:24:33.600
and long before I ever made any videos or audio

979
01:24:33.680 --> 01:24:38.439
recordings myself, because I didn't start doing that till two

980
01:24:38.439 --> 01:24:57.760
thousand and six, I knew, I knew how helpful I

981
01:24:57.840 --> 01:25:08.279
found being able to just let go, to have that

982
01:25:08.520 --> 01:25:21.119
trust in the person that I'm listening to, knowing that

983
01:25:21.239 --> 01:25:29.560
it's going to be just as relaxing, if not more so.

984
01:25:32.199 --> 01:25:39.199
Each time you hear my voice, you may feel the same.

985
01:25:45.520 --> 01:26:00.159
Some people have been listening to me for over a decade,

986
01:26:00.960 --> 01:26:05.000
maybe not solidly, obviously not twenty four hours a day,

987
01:26:06.760 --> 01:26:17.399
but maybe people come back. Some people maybe listen every day.

988
01:26:25.000 --> 01:26:33.079
There's something that I do which you may not realize

989
01:26:33.399 --> 01:26:51.960
by listening, is when I record these recordings. Now, for example,

990
01:26:56.520 --> 01:27:08.680
I also am affected by the words that I say.

991
01:27:09.560 --> 01:27:16.079
So if I said to you, focus on your feet,

992
01:27:18.479 --> 01:27:26.319
notice your feet relaxing, I will be focusing on my feet.

993
01:27:31.119 --> 01:27:48.520
I will be noticing my feet relaxing. If I said,

994
01:27:48.640 --> 01:27:56.319
focus on your hands, and maybe notice the difference between

995
01:27:56.359 --> 01:28:06.640
each hand, perhaps notice the the air in the room,

996
01:28:07.119 --> 01:28:12.600
the temperature of the room. On the backs of your hands.

997
01:28:19.760 --> 01:28:23.680
You may start to notice what almost feels like a

998
01:28:23.800 --> 01:28:31.760
very light breeze, even though there may not be any

999
01:28:32.239 --> 01:28:37.159
type of breeze at all where you are right now.

1000
01:28:45.359 --> 01:28:55.960
And as you become aware of your hands, I'm also

1001
01:28:56.319 --> 01:29:24.520
aware of how relaxed my hands our feeling now and

1002
01:29:24.680 --> 01:29:31.600
when it comes to potentially drifting off to sleep, which

1003
01:29:31.680 --> 01:29:46.239
may be the reason you're listening. I also feel drowsy

1004
01:29:48.039 --> 01:30:01.560
when I make these recordings. I also notice my mind drifting.

1005
01:30:09.439 --> 01:30:22.039
In fact, at times I've actually fallen asleep without even noticing,

1006
01:30:26.920 --> 01:30:35.960
and then I carry on talking. And it's only where

1007
01:30:36.319 --> 01:30:45.439
I listen back to do the editing, I hear snoring,

1008
01:30:47.319 --> 01:30:54.600
and I think, I don't remember snoring. I remember talking.

1009
01:30:57.439 --> 01:31:04.600
Was this snoring was a pig turned up? That's why

1010
01:31:04.640 --> 01:31:12.199
I sound like when I snore? How I get really

1011
01:31:12.479 --> 01:31:25.960
into the whole experience. I don't know how you feel.

1012
01:31:32.159 --> 01:31:38.720
How relaxed do you feel in your feet, How relaxed

1013
01:31:42.520 --> 01:32:03.640
you feel in your hands. I have noticed more and

1014
01:32:03.840 --> 01:32:22.760
more that the more relaxed, deeper level of comfort you feel,

1015
01:32:26.359 --> 01:32:42.560
the easier your breathing becomes. It's almost like that additional

1016
01:32:45.680 --> 01:33:06.680
muscle relaxation. So this allows you to breathe easier without

1017
01:33:08.159 --> 01:33:39.000
necessarily focusing on your breath. However, being able to notice

1018
01:33:39.479 --> 01:34:08.520
the ease in which you breathe so naturally mh. You

1019
01:34:08.720 --> 01:34:53.479
breathe so very easily and smoothly whenever I imagine my breathing improving.

1020
01:34:59.159 --> 01:35:12.560
When I've got my eyes closed, I tend to visualize

1021
01:35:14.640 --> 01:35:29.039
a beautiful field with trees and flowers producing all that

1022
01:35:31.079 --> 01:36:03.840
life giving oxygen. It feels nice too, if nothing else,

1023
01:36:07.039 --> 01:36:41.199
just taking some time away from everything, enjoying that feeling

1024
01:36:41.560 --> 01:37:32.159
of peace serenity with a joyful heart. Time seems to

1025
01:37:32.319 --> 01:38:07.439
just drip by, so very slowly, relaxed, so deeply, peaceful,

1026
01:38:17.359 --> 01:38:59.520
completely unattached to any thoughts whatsoever in this moment, completely

1027
01:39:00.000 --> 01:40:17.479
three noticing that your mind has slowed down. Slowed down

1028
01:40:17.600 --> 01:40:45.920
because nothing really requires your attention. You can enjoy the

1029
01:40:46.159 --> 01:40:58.159
physical sensations of allowing the stress to rip out of

1030
01:40:58.199 --> 01:41:18.239
your body, to appair out of every part of your body.

1031
01:41:28.600 --> 01:42:08.119
Being released from your brain, hue your mind slowly but surely,

1032
01:42:14.960 --> 01:43:02.720
the muscle sing lex relax rex so very deeply, relt

1033
01:43:08.000 --> 01:43:33.439
so deeply, and the feelings, the pleasant feelings in your

1034
01:43:33.720 --> 01:44:01.560
arms and shoulders, deepening each part of your body further

1035
01:44:06.479 --> 01:44:39.840
and deeper and deeper. Noticing the feelings in the back

1036
01:44:39.880 --> 01:45:42.239
of your neck, feelings in your wrists, muscles in front

1037
01:45:42.319 --> 01:45:48.880
of your body.

1038
01:45:53.399 --> 01:46:37.960
I allsay, feeling peaceful, deeply, there's a sense of peace.

1039
01:46:42.000 --> 01:47:21.960
Spreads through your fairy core. Even when you focus on

1040
01:47:22.000 --> 01:48:43.600
your mind, your mind becomes bef and slower. Heeven deep relaxing,

1041
01:48:45.039 --> 01:49:22.920
so very slow, his stomach peace for in your stomach.

1042
01:49:45.039 --> 01:50:19.159
Look back. Notice, notice how relaxed you'd never feel in

1043
01:50:19.319 --> 01:50:52.039
the hole of your back. You spy from your brain

1044
01:50:52.479 --> 01:51:00.399
all the way down the middle of your back, sending

1045
01:51:00.640 --> 01:51:23.880
and receiving millions of messages every day, deep comfort, increasing

1046
01:51:34.399 --> 01:52:40.000
deeply relaxed, your knees, reles, spreading those signals down a

1047
01:52:40.239 --> 01:52:48.920
spine or cord into air. Every part of your body,

1048
01:53:03.600 --> 01:53:51.840
your shins and your half muscles were outbows. Feelings of

1049
01:53:52.039 --> 01:54:09.159
peace and tranquility spreading through your body, tips of your toes,

1050
01:54:13.520 --> 01:54:25.000
to your eyes, your fingers, all the way to your

1051
01:54:25.119 --> 01:55:49.439
lower back. Lettinger, radiatinker peace, drifting mind just wandering away,

1052
01:55:50.159 --> 01:56:31.880
happy to let go, Let go completely lecho so tranquil

1053
01:56:55.960 --> 01:58:42.520
her whole body. Enjoy a censor listing, go for more, Pece,

1054
01:59:17.000 --> 01:59:59.640
enjoy the space, this space of peace and safety. So fair,

1055
02:00:00.039 --> 02:02:01.439
Hey rex lett him go. Maybe we can just focus

1056
02:02:01.840 --> 02:02:10.520
on the different parts of your body, just to notice

1057
02:02:36.560 --> 02:03:39.159
your forehead and your eyes uture so loose, noticing the

1058
02:03:39.359 --> 02:05:47.640
sense of complete freedom, absolute freedom, day, peace, for energy, peace,

1059
02:05:48.319 --> 02:07:02.960
to breathe so much easier loose. You may have you

1060
02:07:03.199 --> 02:08:03.960
may not have noticed your mind drifting peaceful, moveingly, even

1061
02:08:04.319 --> 02:08:29.520
more deeply in the direction of total blissful pace, blissful pace,

1062
02:08:58.159 --> 02:10:31.920
terrefting out to peace, come so calm, let him go

1063
02:10:56.840 --> 02:12:07.760
peace with mind rexed firty c rex c rexed. Your

1064
02:12:07.960 --> 02:12:40.880
body feels almost invisible, so very relaxed. I'm peaceful, so

1065
02:12:48.680 --> 02:13:50.159
peace m ruh likes fair. And you could start to

1066
02:13:50.439 --> 02:13:59.760
notice that you are feeling more relaxed, even though a

1067
02:14:00.319 --> 02:14:12.000
not purposely focused. Your mind upon that sense of physical

1068
02:14:12.279 --> 02:14:20.079
comfort that is growing within you throughout your body, and

1069
02:14:20.239 --> 02:14:29.800
your mind starts to slow down, and that could be

1070
02:14:30.560 --> 02:14:38.520
almost in recognition of I guess my speech not being

1071
02:14:38.760 --> 02:14:55.880
particularly fast, and things just generally feel calmer. Just by

1072
02:14:56.920 --> 02:15:06.039
listening to my voice, you give yourself an opportunity to

1073
02:15:06.159 --> 02:15:12.079
take a break from the day, take a break from

1074
02:15:12.840 --> 02:15:20.079
your life as it is, and to give yourself a rest,

1075
02:15:22.720 --> 02:15:30.000
giving yourself permission to take some time off, and to

1076
02:15:30.119 --> 02:15:36.039
allow your body to relax and allow your mind to

1077
02:15:36.199 --> 02:15:47.560
slow down, which in turn releases the tension and he

1078
02:15:47.760 --> 02:15:56.640
stresses that you had in your body. It's almost as

1079
02:15:56.680 --> 02:16:02.520
if the parts of your body just open up, allowing

1080
02:16:02.600 --> 02:16:14.520
the negativity out and at the same time replacing that

1081
02:16:14.760 --> 02:16:24.359
negativity with positive heathing energy, which then fills your body

1082
02:16:24.479 --> 02:16:37.040
up and your mind to also starts to appreciate those

1083
02:16:37.520 --> 02:16:55.120
feelings of increasing confidence, an almost uplifting feeling, positive healing,

1084
02:16:58.319 --> 02:17:06.879
an energy the spreads through your body like a wave

1085
02:17:09.239 --> 02:17:21.360
of comfort. And all this comes from just allowing yourself

1086
02:17:24.159 --> 02:17:29.360
a few minutes, maybe half an hour, however long you

1087
02:17:29.479 --> 02:17:42.040
want it to be, to just rest and allow your

1088
02:17:42.200 --> 02:17:52.079
mind and your body to almost reset itself to the

1089
02:17:52.760 --> 02:18:08.639
settings of comfort and relaxation, calmness, which allows more room

1090
02:18:09.120 --> 02:18:22.159
for feelings of pleasure and happiness to move around your

1091
02:18:22.239 --> 02:18:30.680
body and into your mind, almost as if your mind

1092
02:18:30.799 --> 02:18:41.399
and your body are sinking together, almost mirroring each other,

1093
02:18:42.440 --> 02:18:54.479
with that growing positivity and calmness. And it feels nice.

1094
02:18:56.879 --> 02:19:02.920
It really does feel nice to know that you are

1095
02:19:02.959 --> 02:19:13.120
the one that has allowed yourself to feel more comfort

1096
02:19:16.360 --> 02:19:19.200
and to experience.

1097
02:19:20.959 --> 02:19:22.120
More of this.

1098
02:19:23.879 --> 02:19:39.040
Deep relaxation spreading throughout your body. And as I focus

1099
02:19:40.639 --> 02:19:46.399
on each part of your body, you can notice that

1100
02:19:46.600 --> 02:20:01.120
that part becomes even more relaxed just by focusing on it,

1101
02:20:03.680 --> 02:20:13.319
it becomes even more calm and comfortable just by focusing.

1102
02:20:17.360 --> 02:20:23.120
And as I move down your body, starting at your head,

1103
02:20:25.840 --> 02:20:32.520
the parts that you've already focused on will continue to

1104
02:20:32.719 --> 02:20:40.360
relax deeply, and those parts that we've not yet focused

1105
02:20:40.399 --> 02:20:53.719
on were just automatically release any remain intention in anticipation

1106
02:20:54.159 --> 02:21:07.319
of even more comfort about to come. Now, I'm gonna

1107
02:21:07.399 --> 02:21:14.559
start by focusing on your forehead. Just being aware of

1108
02:21:14.799 --> 02:21:24.920
the feelings of your forehead and any background sounds like

1109
02:21:25.120 --> 02:21:30.200
mister Herbert the pigeon can just allow you to feel

1110
02:21:30.360 --> 02:21:40.319
even more relaxed. Just means you're in the moment. This

1111
02:21:40.479 --> 02:21:45.639
isn't this isn't a sterile environment. This is the world.

1112
02:21:49.079 --> 02:21:55.120
I live in the countryside, so there's lots of nature

1113
02:21:55.639 --> 02:22:06.120
sounds around. So as you focus on your forehead, just

1114
02:22:06.440 --> 02:22:14.200
notice how it becomes even more relaxed as you focus

1115
02:22:16.479 --> 02:22:20.959
only on my voice and that part of your body.

1116
02:22:26.159 --> 02:22:34.440
Moving down to your eyes, focusing on your eyes, noticing

1117
02:22:36.920 --> 02:22:46.600
how your eyelids feel so heavy yet so light at

1118
02:22:46.680 --> 02:22:53.120
the same time, and all the muscles around your eyes

1119
02:22:53.360 --> 02:23:07.799
relaxing completely. Moving your focus down to your mouth, your lips,

1120
02:23:08.280 --> 02:23:14.920
your tongue, your teeth, and your gumbs, the whole of

1121
02:23:15.040 --> 02:23:29.840
your mouth relaxing, calm and loose, as you focus now

1122
02:23:30.680 --> 02:23:37.520
on your jaw, not just the parts of your jaw

1123
02:23:37.680 --> 02:23:42.079
near your mouth and your chin, but all the way

1124
02:23:42.200 --> 02:23:48.559
up the side of your face to your ears, the

1125
02:23:48.840 --> 02:24:13.280
hole of your jaw feeding more relaxed and calm. Focusing

1126
02:24:16.760 --> 02:24:21.920
on your neck, the front of your neck and your

1127
02:24:22.079 --> 02:24:35.360
throat relaxing and loose and calm. The sides of your neck,

1128
02:24:37.440 --> 02:24:44.399
the right and left side of your neck relax and

1129
02:24:45.920 --> 02:24:59.559
lease and calm. And now the back of your neck.

1130
02:25:02.840 --> 02:25:12.120
Focus in on the back of your neck, letting go

1131
02:25:12.840 --> 02:25:18.600
of any tension that may have been there before, and

1132
02:25:19.239 --> 02:25:32.920
enjoying that sense of increasing comfort and release that you

1133
02:25:33.079 --> 02:25:43.840
can experience in the back of your neck. Moving down

1134
02:25:44.319 --> 02:25:51.600
your back and moving either side of your spine right

1135
02:25:51.719 --> 02:25:56.639
from the top of your back all the way down

1136
02:25:57.319 --> 02:26:09.719
to the bottom of your back down to your lower back.

1137
02:26:14.799 --> 02:26:21.799
And as you move up and down your spine, you

1138
02:26:21.920 --> 02:26:29.040
can feel the muscles either side of your spine relaxing

1139
02:26:29.760 --> 02:26:43.120
even more. And as those muscles relax that sense of

1140
02:26:43.399 --> 02:26:54.079
comfort starts to spread outwards from your spine into both

1141
02:26:54.280 --> 02:27:01.319
sides of your back. The top of your back, the

1142
02:27:01.520 --> 02:27:09.879
middle and your lower back, and as you scan gently

1143
02:27:10.399 --> 02:27:17.760
and slowly up and down your back, there's the muscles

1144
02:27:17.959 --> 02:27:23.040
in the top of your back relax and become looser.

1145
02:27:27.399 --> 02:27:33.360
The muscles in the middle of your back also seem

1146
02:27:33.479 --> 02:27:43.000
to just almost divide from each other, separating and almost melting.

1147
02:27:48.760 --> 02:27:54.760
And in your lower back there seems to be an

1148
02:27:54.799 --> 02:28:09.000
extra special feeling of comfort. The spreads into your hips.

1149
02:28:11.319 --> 02:28:19.120
Sit down your lower back, into your hips, into the

1150
02:28:19.319 --> 02:28:28.079
area where your cocksicks are, and into your buttocks, and

1151
02:28:28.200 --> 02:28:37.399
all those muscles that spread from your lower back into

1152
02:28:37.440 --> 02:28:50.920
your hip area start to melt, start to really let go.

1153
02:28:57.479 --> 02:29:01.440
I don't even know where about. Not to focus on

1154
02:29:01.559 --> 02:29:10.639
your shoulders. Your back and your spine will continue to

1155
02:29:10.879 --> 02:29:29.159
let go, continue to relax so calmly. And as you

1156
02:29:29.319 --> 02:29:35.200
focus on your shoulders, you may notice that they're already

1157
02:29:37.079 --> 02:30:10.000
feeling really loose. They're already feeding, calm and fearing. Those

1158
02:30:10.239 --> 02:30:25.000
muscles then move from your neck into your shoulders. Feel

1159
02:30:25.479 --> 02:30:54.280
so soft and gentle, so smooth and calm, and the

1160
02:30:54.479 --> 02:31:08.000
feeding in your shoulders seens to spread deep into your shoulders.

1161
02:31:10.040 --> 02:31:19.280
That sense of relaxation not just traveling deeply into your muscles,

1162
02:31:22.760 --> 02:31:35.959
but also relaxing the bones and moving all away to

1163
02:31:36.200 --> 02:31:45.159
underneath your arms, relaxing that whole area between the tops

1164
02:31:45.239 --> 02:31:59.680
of your shoulders and underneath your arms healing. You feel

1165
02:31:59.760 --> 02:32:12.959
so so relaxed and comfortable in your shoulders, which sends

1166
02:32:13.280 --> 02:32:35.319
that deep healing message into your arms. You may feel

1167
02:32:37.159 --> 02:32:42.200
almost as if your arms are not even there, because

1168
02:32:42.319 --> 02:33:25.959
they're so relaxed, so deeply relaxed, so so calm, so pose,

1169
02:33:33.360 --> 02:33:44.520
not feeling, spreading all the way down your arms, two elbows,

1170
02:33:48.360 --> 02:34:17.879
including your elbows circumforts, spreads or away into rests of forearments,

1171
02:34:18.399 --> 02:34:42.000
induists so heavy, yet at the same time so light

1172
02:34:45.239 --> 02:35:41.840
and gentle. Fred s now on your hands, my hands,

1173
02:35:48.159 --> 02:36:17.719
so peaceful in your hands. There's a sense of real peace.

1174
02:36:29.479 --> 02:36:42.559
It just seems to I feel so familiar when your

1175
02:36:42.799 --> 02:37:47.479
hands relax deeply els A thing is you thing? It's

1176
02:37:50.559 --> 02:38:54.079
sad you thing you tips moving your attention to the front,

1177
02:38:54.280 --> 02:39:25.040
to your body, so comfortable, move in your focus, your legs.

1178
02:40:43.959 --> 02:41:11.159
Why my souls in your thighs, your knees, so relaxed,

1179
02:41:38.440 --> 02:43:47.639
the calf muscles, and just chance complesitly four the faithing

1180
02:43:49.079 --> 02:44:47.760
a new faith, so peaceful socom so peaceful, sircom so peaceful,

1181
02:44:51.440 --> 02:45:21.799
sycom so peace for oh RelA, same peace for so calm,

1182
02:45:29.799 --> 02:45:37.399
loving that deep relaxation, the spread your chest, in your stomach,

1183
02:45:41.159 --> 02:46:08.360
so RelA, letting go h everything. So I'm gonna start

1184
02:46:08.479 --> 02:46:20.159
counting down now from twenty down to one. You can

1185
02:46:20.239 --> 02:46:23.680
imagine in a way it's like just walking down some

1186
02:46:24.000 --> 02:46:29.879
steps and each step or twenty steps, and each step

1187
02:46:30.120 --> 02:46:42.920
represents a level of comfort, each step represents a deepening

1188
02:46:44.920 --> 02:46:55.200
of that comfort, and the vervies you walk down those

1189
02:46:55.399 --> 02:47:08.479
steps are deeper and more relaxed. Phil So starting with

1190
02:47:08.719 --> 02:52:40.920
number twenty twenty nineteen, eighteen seventeen, sikst three four four

1191
02:52:41.360 --> 03:01:59.559
two two well five fy nine eight seven four five

1192
03:02:16.360 --> 03:07:53.639
four four two one. No, as you focus on your eyes,

1193
03:08:03.200 --> 03:08:13.319
We're gonna count down from ten down to one. Focus

1194
03:08:13.479 --> 03:08:22.440
in just on your eyes, your eyelids, the muscles around

1195
03:08:22.559 --> 03:08:34.000
your eyes, your eye walls themselves, our whole area that

1196
03:08:34.239 --> 03:08:48.319
makes up your eye. And as we count down from

1197
03:08:48.479 --> 03:08:56.479
ten down to one, whilst focus in on your eyes,

1198
03:09:02.799 --> 03:09:13.680
you'll become twice is relaxed with each number counting down

1199
03:09:17.840 --> 03:09:24.799
that you may find the all you want to do

1200
03:09:25.319 --> 03:09:34.239
is just drift off to sleep. And if that's what

1201
03:09:34.520 --> 03:09:47.040
you want, then just allow yourself to do that. Now,

1202
03:09:50.000 --> 03:09:56.360
focusing on your eyes, I'm going to begin counting down

1203
03:09:57.920 --> 03:12:08.360
from ten down to one right now. Two nine eight seven,

1204
03:13:07.520 --> 03:17:43.000
four five four three two.

1205
03:18:47.079 --> 03:19:11.040
One.

1206
03:19:17.360 --> 03:19:34.040
So counting down from ten to one ten nine eight

1207
03:19:36.879 --> 03:19:54.120
seven six five four three two one.

1208
03:19:59.239 --> 03:19:59.360
Mm.

1209
03:20:00.959 --> 03:20:03.840
And maybe that was a bit too quick in order

1210
03:20:03.959 --> 03:20:07.840
to relax. Maybe it's a bit too fast for you

1211
03:20:08.200 --> 03:20:17.879
to notice the calming of your body, maybe even a

1212
03:20:17.920 --> 03:20:21.760
little bit of pressure there, like you're counting down from

1213
03:20:21.840 --> 03:20:24.520
ten to one. Would you expect me to do man,

1214
03:20:25.440 --> 03:20:29.120
expect me just to go with floppy just because you're

1215
03:20:29.239 --> 03:20:38.600
counting down. We could try it again, but this time

1216
03:20:38.680 --> 03:20:44.680
I go a bit slower this time, as you focus

1217
03:20:45.040 --> 03:20:49.639
on the whole of your body before we focus on

1218
03:20:49.760 --> 03:21:00.159
your legs. Just notice how your body does start to

1219
03:21:00.639 --> 03:21:11.760
feel more relaxed with every number that I count down

1220
03:21:15.159 --> 03:22:44.600
ten nine eight seven six five four three two one.

1221
03:22:55.920 --> 03:23:02.399
And just notice how you feel generally, how your body feels.

1222
03:23:09.040 --> 03:23:17.360
It's not necessarily even about counting down from ten to one.

1223
03:23:20.319 --> 03:23:33.719
It's that space that you have, that space between being

1224
03:23:37.319 --> 03:23:48.879
active physically or mentally to just sitting or lying down,

1225
03:23:49.559 --> 03:23:54.360
just being there, not doing anything, not saying anything or

1226
03:23:55.200 --> 03:24:01.440
needing to think about anything. It opens up a space,

1227
03:24:02.440 --> 03:24:11.559
you know, a bit of a space, a gap. And

1228
03:24:11.719 --> 03:24:16.280
the more I came down from ten to one, the

1229
03:24:16.360 --> 03:24:24.319
bigger that gap becomes. So there's that gap of calmness,

1230
03:24:25.719 --> 03:24:41.399
of comfort, relaxation. It's a nice feeling, and it moves

1231
03:24:42.959 --> 03:24:52.879
those stresses or discomforts physically or emotionally, moves them away.

1232
03:25:00.040 --> 03:25:11.559
Hows you to just slow down. So I'm going to

1233
03:25:11.719 --> 03:25:15.559
count again from ten down to one, and notice that

1234
03:25:16.680 --> 03:25:24.840
gap widening, the gap, And as it widens, it's almost

1235
03:25:25.040 --> 03:25:44.159
like the stress and attention falls into the gap and

1236
03:25:44.280 --> 03:26:40.200
gives you that distance, that space. Now ten nine, eight, seven, six, five,

1237
03:26:51.319 --> 03:27:26.920
four three two.

1238
03:27:45.159 --> 03:27:45.399
One.

1239
03:27:57.319 --> 03:28:18.479
How did your body feel now? Can you notice do

1240
03:28:18.559 --> 03:28:55.479
you feeling calmer, the feeling more relaxed as we now

1241
03:28:55.680 --> 03:29:16.000
focus on your legs, just your legs. We're just gonna

1242
03:29:16.440 --> 03:29:35.840
start with focusing on your thighs. Of course, it's not

1243
03:29:35.959 --> 03:29:44.440
the most exciting thing to be doing, because I'm sure

1244
03:29:44.600 --> 03:29:47.159
like most of your body is not a lot going

1245
03:29:47.239 --> 03:30:00.200
on right now. Just focusing on the whole of your thighs, yeah,

1246
03:30:02.719 --> 03:30:06.440
the tops of your thighs, the sides of your thighs,

1247
03:30:08.639 --> 03:30:13.120
the bottoms of your thighs, your outer thighs, and your

1248
03:30:13.239 --> 03:30:18.479
inner thighs. Basically the whole of your thigh that leads

1249
03:30:19.520 --> 03:30:35.040
into your hip and it goes down to your knee joints. Now,

1250
03:30:35.159 --> 03:30:42.159
this is a big area. It's a very heavy area.

1251
03:30:42.639 --> 03:30:48.639
It's very strong. Probably the strongest muscles in your body

1252
03:30:49.239 --> 03:31:03.639
are in your thighs. But I don't think we perhaps

1253
03:31:05.639 --> 03:31:18.360
give enough attention to our thighs. Perhaps we don't acknowledge

1254
03:31:19.040 --> 03:31:38.399
how important our thighs are to our lives, how much

1255
03:31:41.040 --> 03:31:54.559
they actually do for us all through our lives. And

1256
03:31:54.680 --> 03:32:00.360
it may seem to sound really weird, but I think

1257
03:32:00.440 --> 03:32:07.360
that all of our body parts, especially our thighs, need

1258
03:32:07.559 --> 03:32:22.000
some TLC, a bit of love shown, a bit of acknowledgement.

1259
03:32:24.520 --> 03:32:33.799
I thank you gratitude for what our thighs do for us.

1260
03:32:40.360 --> 03:32:46.399
And I know this may sound is strange. Maybe you think,

1261
03:32:46.840 --> 03:32:49.200
why am I surely how I should be out in

1262
03:32:49.719 --> 03:32:58.280
the garden hugging a tree or something. Well, it's hard

1263
03:32:58.319 --> 03:33:01.479
to set a microphone up on a tree. That's why

1264
03:33:01.479 --> 03:33:04.159
I'm doing this indoors. Otherwise I would be outside hugging

1265
03:33:04.200 --> 03:33:07.680
a tree. Now I can't see the television from the tree.

1266
03:33:14.399 --> 03:33:18.639
If you move down to your knees gain such an

1267
03:33:18.719 --> 03:33:28.440
important part. And I think we don't necessarily I'll speak

1268
03:33:28.479 --> 03:33:35.840
for myself here, I don't necessarily appreciate all that my

1269
03:33:35.959 --> 03:33:41.200
knees do for me until I have a problem with

1270
03:33:41.319 --> 03:33:46.399
my knee. It's occasionally, if I ever, maybe i'll bash it,

1271
03:33:46.760 --> 03:33:52.559
or it's aching for some reason. It's then that I

1272
03:33:52.760 --> 03:33:58.200
realize how much it does. You know, the benefit of

1273
03:33:58.319 --> 03:34:05.799
being able to use my legs without any kind of

1274
03:34:05.959 --> 03:34:14.280
physical discomfort is a beautiful thing that's possibly not appreciated

1275
03:34:14.440 --> 03:34:25.479
until it's temporarily removed. You know that's comfort. But as

1276
03:34:25.479 --> 03:34:30.840
you focus on your knees, regardless of how your knees feel,

1277
03:34:33.959 --> 03:34:39.680
you can have that sense of gratitude and love to

1278
03:34:39.799 --> 03:34:52.399
your knees for all that they do for you. And

1279
03:34:52.559 --> 03:34:56.200
you can still have that attention on your thighs and

1280
03:34:56.319 --> 03:35:02.520
maybe notice how your thighs feel. Maybe you've noticed that

1281
03:35:02.840 --> 03:35:21.559
they are relaxing more deeply as you focus now on

1282
03:35:21.680 --> 03:35:25.600
the bottoms of your legs, your shins and your calf

1283
03:35:25.719 --> 03:35:34.280
muscles and the bones between your knees and your feet incorporate,

1284
03:35:34.360 --> 03:35:45.680
and of course your ankles so important Anyone that's had

1285
03:35:46.520 --> 03:35:53.840
even the slightest sprain of an ankle knows how how

1286
03:35:54.120 --> 03:36:04.239
much we take our ankles for granted. And it's kind

1287
03:36:04.239 --> 03:36:09.760
of strange in a way when you think that. You know, logically,

1288
03:36:10.120 --> 03:36:13.200
our wrists are a lot thinner than the rest of

1289
03:36:13.239 --> 03:36:17.959
our arms, which is okay, it doesn't I can't see

1290
03:36:17.959 --> 03:36:21.440
any problem with that because we're just picking stuff up.

1291
03:36:23.040 --> 03:36:28.639
But our ankles so much thinner than the rest of

1292
03:36:28.719 --> 03:36:39.559
our legs, and from a physics perspective or logical even

1293
03:36:39.680 --> 03:36:45.360
it doesn't really make sense that all this weight would

1294
03:36:45.440 --> 03:36:52.639
ultimately be resting on your ankles then leading to your feet,

1295
03:36:57.239 --> 03:37:06.040
that thin area, thin bone. Yeah, it does so much

1296
03:37:06.159 --> 03:37:13.200
great work. Supports us, supports our body for a lifetime,

1297
03:37:18.000 --> 03:37:27.159
helps us to balance, It helps you to get her

1298
03:37:27.159 --> 03:37:36.559
around and be mobile. And there's the calf muscles. Of course,

1299
03:37:41.680 --> 03:37:44.159
when I was younger, I couldn't see the point in

1300
03:37:44.280 --> 03:37:50.159
calf muscles. I didn't seem to do anything. Okay, if

1301
03:37:50.200 --> 03:37:53.760
I walked around on tiptoes, then my calf muscles get

1302
03:37:53.840 --> 03:37:57.559
some work. But of course that's not true. The calf

1303
03:37:57.639 --> 03:38:07.280
muscles are being used whenever we use our legs and

1304
03:38:07.440 --> 03:38:19.959
your shins. There to protect your lower legs, shaped in

1305
03:38:20.040 --> 03:38:32.600
a way almost as a protector for the bone, leading

1306
03:38:33.959 --> 03:38:44.360
of course to your ankles and your feet. But we're

1307
03:38:44.399 --> 03:38:46.280
not going to focus on your feet. We're just going

1308
03:38:46.360 --> 03:38:52.639
to focus on the legs. And I realize that now

1309
03:38:52.719 --> 03:38:57.280
that I've mentioned your feet, it probably focusing on them anyway,

1310
03:38:57.799 --> 03:39:00.399
So maybe I should focus on your feet a little bit.

1311
03:39:04.399 --> 03:39:08.840
You can have them in your awareness the same as

1312
03:39:08.920 --> 03:39:13.280
you have your thighs in your awareness. Even though we

1313
03:39:13.399 --> 03:39:17.360
haven't been focusing on your thighs for a few minutes,

1314
03:39:19.159 --> 03:39:29.959
we've been focusing on your ankles, there's still that sensation

1315
03:39:30.239 --> 03:39:45.559
of comfort in your thighs, and there's that movement of

1316
03:39:45.920 --> 03:39:55.360
energy because the thighs hold lots of different sensations. Of course,

1317
03:39:55.399 --> 03:40:00.200
there's the muscles, the big straw muscles that we have

1318
03:40:00.399 --> 03:40:13.719
in our thighs, but the skin on the outside of

1319
03:40:13.799 --> 03:40:19.120
the thighs, as in the outside of all of our body,

1320
03:40:19.920 --> 03:40:31.479
can be very sensitive, sensitive to the touch, sensitive to temperature,

1321
03:40:38.040 --> 03:40:45.600
and inside your thighs the bones, there's the muscle, there's

1322
03:40:45.639 --> 03:40:50.760
the blood, vessels, the ar trees, all this stuff that's

1323
03:40:51.000 --> 03:40:59.600
inside your thighs. And I guess sometimes it'd be nice

1324
03:40:59.639 --> 03:41:04.639
if you actually put your fingers inside your thighs and

1325
03:41:04.760 --> 03:41:10.520
a message, so you can message on the outside, of course,

1326
03:41:11.360 --> 03:41:13.680
but to be able to get deep into the muscles

1327
03:41:14.559 --> 03:41:18.479
and to be able to just massage inside your thighs,

1328
03:41:19.360 --> 03:41:27.760
message in the bones of your leg massage in all

1329
03:41:27.879 --> 03:41:38.360
the veins and just gently healing your thighs, and you

1330
03:41:38.479 --> 03:41:45.600
could move down message and inside your knees, just message

1331
03:41:45.639 --> 03:41:52.600
in those bones, but with healing fingertips, spreading that healing

1332
03:41:52.840 --> 03:42:03.360
energy deep into the joints of your knees. Of course,

1333
03:42:03.440 --> 03:42:06.760
there's the back of your your knee, you know, the

1334
03:42:06.920 --> 03:42:13.920
inside crease where your knee is. It's a very sensitive area.

1335
03:42:15.959 --> 03:42:20.239
Very it feels very nice when you stroke it. That

1336
03:42:20.440 --> 03:42:24.120
might be because it's an area that's not really touched

1337
03:42:24.360 --> 03:42:30.920
very often. It's almost like a hidden part, that crease

1338
03:42:33.040 --> 03:42:37.479
in your legs. It's almost it's like a part that

1339
03:42:39.319 --> 03:42:50.559
has a sensitivity, which is a little bit different. Of course,

1340
03:42:50.600 --> 03:43:02.120
it's protected by your legs. You can imagine putting your

1341
03:43:02.280 --> 03:43:11.840
fingers into that crease in your legs, that fold in

1342
03:43:11.920 --> 03:43:15.879
between your legs. You can just message with your fingertips.

1343
03:43:17.079 --> 03:43:23.879
Imagine your fingertips going inside, message in the muscle, tissue.

1344
03:43:28.479 --> 03:43:32.719
You can of course feel the bones of your knees

1345
03:43:34.239 --> 03:43:44.680
heading through your fingertips, and then as you go down

1346
03:43:47.559 --> 03:43:50.360
to your calf muscles. Now that's the part I'd like

1347
03:43:50.440 --> 03:43:55.120
to be able to really put my fingertips deep inside

1348
03:43:55.920 --> 03:44:03.840
my calf muscles, massage in ev very single tissue of

1349
03:44:04.000 --> 03:44:15.360
that muscle, healing every part. And then doing the same

1350
03:44:15.479 --> 03:44:25.360
for my shins, massaging and gently stroking the bones, gently

1351
03:44:25.600 --> 03:44:31.159
stroking them, healing in a loving way, because they deserve

1352
03:44:31.319 --> 03:44:37.120
to be treated as the precious bones that they are.

1353
03:44:38.479 --> 03:44:41.760
Because our legs are so precious as in all the

1354
03:44:41.799 --> 03:44:47.159
other parts of our body, and more precious of any

1355
03:44:47.319 --> 03:45:02.639
jure on the planet. When you start to think about

1356
03:45:06.040 --> 03:45:14.879
your legs in this way, it can change your perspective.

1357
03:45:17.600 --> 03:45:23.319
It might sound a bit a bit silly to start

1358
03:45:23.440 --> 03:45:30.159
with the idea of having love for your legs, showing

1359
03:45:30.239 --> 03:45:38.479
appreciation for your thighs, wanting to be able to put

1360
03:45:38.520 --> 03:45:46.360
your hands in your thighs and massage the muscles and

1361
03:45:46.479 --> 03:45:51.239
the bones, and to get your fingers deep in there,

1362
03:45:52.479 --> 03:46:01.200
releasing all tension, just to show how much you care

1363
03:46:04.520 --> 03:46:09.639
about your legs, how much you care for what your

1364
03:46:09.719 --> 03:46:19.399
legs do for you. Regularly, your knees, your calves, your ankles,

1365
03:46:23.680 --> 03:46:31.319
the strength of your ankles considering how thin they are

1366
03:46:31.559 --> 03:46:39.319
compared to the rest of your legs, especially your thighs. Yeah,

1367
03:46:39.360 --> 03:46:51.479
they're so strong, so flexible, absolutely amazing things. Your ankles

1368
03:46:51.799 --> 03:47:00.920
are truly a gift because of what they do for you,

1369
03:47:06.399 --> 03:47:13.319
supporting all that weight, regardless of how what weight you are,

1370
03:47:14.520 --> 03:47:19.280
even if you only ate stone, there's still a lot

1371
03:47:19.360 --> 03:47:26.000
of weight for these little ankles. Now, I'm a lot

1372
03:47:26.239 --> 03:47:36.200
heavier than eight stone double down, yet my ankles support

1373
03:47:36.280 --> 03:47:43.639
my body all the time. Although they do give off

1374
03:47:43.680 --> 03:47:49.200
a sigh of relief when I sit down, as in fact,

1375
03:47:49.239 --> 03:47:58.120
my whole legs do. My feet feet also go and

1376
03:47:58.239 --> 03:48:25.959
my toes clap. I'm so happy. Your legs really are amazing.

1377
03:48:28.600 --> 03:48:32.399
And I know that about talking about your legs is

1378
03:48:32.479 --> 03:48:39.159
probably possibly among the most most boring things I've ever

1379
03:48:39.799 --> 03:48:48.120
heard anyone say. Possibly you're boring or not. Everything I

1380
03:48:48.239 --> 03:49:04.159
said is true. Your legs are amazing. Your legs deserve

1381
03:49:05.200 --> 03:49:23.799
not just respect, they deserve to relax deeply. They deserve

1382
03:49:24.079 --> 03:49:28.959
to take some time out of the day to just

1383
03:49:29.319 --> 03:50:05.520
let go completely. Your legs really can relax, and because

1384
03:50:05.559 --> 03:50:09.520
the legs are so such a most you know, very

1385
03:50:09.559 --> 03:50:15.319
important part of your body. When you relax your legs,

1386
03:50:15.399 --> 03:50:22.639
the rest of your body also naturally follows in that

1387
03:50:26.360 --> 03:50:37.200
journey of comfort. I can feel it in my hips.

1388
03:50:38.600 --> 03:50:45.719
My hips feel really loose, and also my lower back

1389
03:50:45.760 --> 03:50:52.360
as well. My lower back really feels it feels stretched,

1390
03:50:53.479 --> 03:50:56.520
even though I'm just sitting in a chair and there's

1391
03:50:56.639 --> 03:51:01.879
no stretching as far as I'm aware that I'm doing.

1392
03:51:02.920 --> 03:51:05.559
It's almost as if the muscles are just relaxed so

1393
03:51:05.799 --> 03:51:11.719
much that there is a natural stretch as the tension

1394
03:51:12.600 --> 03:51:33.879
has reduced a lot. And I'm now going to count

1395
03:51:33.959 --> 03:51:41.799
down from ten down to one, and you can continue

1396
03:51:43.680 --> 03:52:09.959
to feel wonderfully relaxed. Ten nine eight, seven, six, five,

1397
03:52:14.559 --> 03:52:42.639
four three two one relax. So I'm just going to

1398
03:52:42.719 --> 03:52:48.120
count down from five down to one, and as a countdown,

1399
03:52:49.399 --> 03:52:54.120
if you just focus on the numbers, just the numbers

1400
03:52:55.799 --> 03:53:04.799
counting down, and notice how you feel in this moment

1401
03:53:06.559 --> 03:53:10.959
as you hear the numbers counting down, knowing that those

1402
03:53:11.120 --> 03:53:24.159
numbers counting down represent you feeling calmer, not just in

1403
03:53:24.239 --> 03:53:32.760
your body, but also relaxing your mind. Just notice how

1404
03:53:32.840 --> 03:53:38.680
you feel. There's nothing to do, there's nothing to say

1405
03:53:39.360 --> 03:53:56.440
there's nothing to think about starting with number five four

1406
03:54:05.959 --> 03:54:41.719
three two one. Now, as you notice the gradual letting

1407
03:54:41.840 --> 03:54:50.319
go of the tension in your body, you may also

1408
03:54:50.879 --> 03:54:56.360
begin to notice and be aware of how your mind

1409
03:54:57.479 --> 03:55:04.760
is starting to you slow down. This is just a

1410
03:55:04.920 --> 03:55:12.680
natural thing that happens. It's not really a special procedure.

1411
03:55:14.000 --> 03:55:19.120
It's just natural because as your body relaxes, your mind

1412
03:55:19.239 --> 03:55:25.000
also starts to relax, and the more your mind relaxes,

1413
03:55:25.159 --> 03:55:29.760
the more your body relaxes. It's just a continuous circle

1414
03:55:29.840 --> 03:55:43.559
of relaxation. And is that calmness that comes from relative quietness.

1415
03:55:45.159 --> 03:55:50.040
You know, even even if there's background sounds either your

1416
03:55:50.200 --> 03:55:56.760
side or mind, it's still going to be quite calm.

1417
03:55:58.440 --> 03:56:01.079
You know, you haven't got the television on, there's no

1418
03:56:01.399 --> 03:56:05.600
music in the background, unless you're listening to the recording

1419
03:56:05.680 --> 03:56:13.079
with music. Of course, you're very likely not going to

1420
03:56:13.120 --> 03:56:16.200
be sitting in a room with other people. Of course

1421
03:56:16.280 --> 03:56:20.760
you might be, but generally it's more ideal if you

1422
03:56:20.879 --> 03:56:31.760
can do this on your own, so no distractions. And

1423
03:56:31.879 --> 03:56:47.079
when you stop thinking about stuff, relaxation automatically rises. A

1424
03:56:47.239 --> 03:56:57.879
sense of comfort starts to grow and without trying to

1425
03:56:58.000 --> 03:57:08.879
build it up into something fantastical or something magical. This

1426
03:57:09.120 --> 03:57:19.040
is just a natural process, something that's easy to accomplish.

1427
03:57:21.879 --> 03:57:26.239
In fact, it's almost you know, the sense of relaxing

1428
03:57:27.079 --> 03:57:32.799
completely happens really when you put no effort into it.

1429
03:57:33.840 --> 03:57:39.520
It's not something that you can really force. It's something

1430
03:57:39.680 --> 03:57:50.399
that happens naturally. And part of the process of this

1431
03:57:50.719 --> 03:58:02.680
recording and others is simply two allow you to take

1432
03:58:02.719 --> 03:58:17.559
advantage of this space this time, to just let go,

1433
03:58:20.719 --> 03:58:28.959
to just be here, to be in tune with how

1434
03:58:29.040 --> 03:58:42.440
you feel, yet with the intention of wanting to relax

1435
03:58:42.559 --> 03:58:53.920
deeply and maybe even to fall asleep, depending on what

1436
03:58:54.120 --> 03:59:00.280
it is that you wish for yourself in this moment.

1437
03:59:07.239 --> 03:59:16.559
As we know, relaxing is the majority of the process

1438
03:59:16.719 --> 03:59:21.879
of falling asleep. The actual falling asleep part is the

1439
03:59:22.000 --> 03:59:29.799
tiny bit at the end. The deeper relaxed you become,

1440
03:59:33.760 --> 03:59:51.719
the easier you find yourself drifting. You can also, if

1441
03:59:51.760 --> 04:00:02.600
you choose stay focused on my voice and really enjoy

1442
04:00:08.559 --> 04:00:31.840
the process of gradually relaxing each muscle in your body

1443
04:00:36.920 --> 04:01:06.040
effortlessly and just observing the sensation of letting go completely.

1444
04:01:12.079 --> 04:01:16.120
This time, I'm going to count from six down to one,

1445
04:01:20.959 --> 04:01:30.120
and you can notice your mind calming down more with

1446
04:01:30.559 --> 04:01:44.239
each number that you hear me say naturally feeling calm

1447
04:01:44.719 --> 04:04:22.680
and slow and peaceful, six five four three two what

1448
04:04:44.040 --> 04:04:53.600
being aware of hell, your mind to slow right down,

1449
04:04:56.879 --> 04:05:20.239
sinking deeply into relaxation. And as you focus on your mind,

1450
04:05:20.559 --> 04:05:30.479
you may notice that there are some thoughts still there,

1451
04:05:33.079 --> 04:05:42.639
maybe some stubborn thoughts that for some reason perhaps need

1452
04:05:42.719 --> 04:05:57.920
your attention. So what you can do is send love

1453
04:05:58.159 --> 04:06:11.840
to those thoughts. Sprinkle those thoughts with love like little

1454
04:06:11.920 --> 04:06:17.559
petals from a flower. Just sprinkle it over them, petals

1455
04:06:17.639 --> 04:06:24.840
filled with love towards those thoughts, to let those thoughts

1456
04:06:25.040 --> 04:06:31.879
know that you're not abandoned in them. You just need them.

1457
04:06:33.079 --> 04:06:44.159
You require them to just calm down, slow down, quiet

1458
04:06:44.559 --> 04:06:59.840
down for now. So as you focus on those remaining

1459
04:07:00.120 --> 04:07:05.360
thoughts as we count down this time from seven down

1460
04:07:05.440 --> 04:07:14.520
to one, with each number, just imagine sprinkling those flower

1461
04:07:14.639 --> 04:07:33.719
petals of love, kindness, gratitude over those thoughts, which will

1462
04:07:33.760 --> 04:07:43.719
allow them to just melt away and relax deeply. With

1463
04:07:43.920 --> 04:07:58.120
every number, those thoughts will become more and more relaxed.

1464
04:08:03.719 --> 04:10:18.159
Starting with number seven six five four four three one.

1465
04:10:34.840 --> 04:10:52.479
How needing now notice how relaxed you're feeling in your body.

1466
04:11:00.879 --> 04:11:14.079
We're going to focus on your hands, because the more

1467
04:11:14.200 --> 04:11:21.239
relaxed your hands are, the more relaxed your body and

1468
04:11:21.559 --> 04:11:43.120
mind are. And you focus on your hands and your fingers,

1469
04:11:48.639 --> 04:11:53.399
there's nothing needed to be done. There's no clenching of

1470
04:11:53.719 --> 04:11:58.040
fists or tents in the fingers or anything like that.

1471
04:12:05.479 --> 04:12:19.719
It's just noticing and focusing on your hands, noticing how

1472
04:12:19.840 --> 04:12:44.520
they feel, because the more relaxed your hands feel, the

1473
04:12:44.799 --> 04:12:54.159
calmer your mind feels, and the more comfort you feel

1474
04:12:56.280 --> 04:13:26.399
throughout your body. You may have already noticed your mind

1475
04:13:29.680 --> 04:13:59.479
is starting to drest faim just on your hands and fingers,

1476
04:14:04.399 --> 04:14:18.200
allowing them to experience a real deepening of that relaxation

1477
04:14:19.959 --> 04:14:37.840
in your hands and fingers, more and more relaxed. With

1478
04:14:38.040 --> 04:14:56.680
each number from eight down to one, you can almost

1479
04:14:58.479 --> 04:15:08.120
feel that healing and relaxing energy spreading into your hands

1480
04:15:09.159 --> 04:15:30.399
and fingers, becoming year more relaxing with each number you hear,

1481
04:15:34.399 --> 04:15:49.639
going down from eight down to one, drifting drifting again

1482
04:15:54.600 --> 04:19:06.239
starting with number eight, seven, six, five, four, three, show

1483
04:19:55.239 --> 04:20:04.520
just being here now nothing to think about, nothing to do,

1484
04:20:06.159 --> 04:20:20.079
nothing to say, and everything just feels calmer. And this

1485
04:20:20.360 --> 04:20:27.959
is your natural state of being This is how you

1486
04:20:28.239 --> 04:20:35.159
just normally feel when you take away all that other

1487
04:20:35.559 --> 04:20:42.479
stuff that we add, you know, things like stress and

1488
04:20:42.719 --> 04:20:58.879
worrying and overthinking and anxiety, tension, just generally thinking about stuff.

1489
04:21:00.920 --> 04:21:04.239
When you take that away, which is what we do

1490
04:21:05.000 --> 04:21:16.879
what we do now, you're left with a real sense

1491
04:21:17.479 --> 04:21:30.000
of peacefulness which comes to you very quickly, because ultimately

1492
04:21:30.680 --> 04:21:44.280
it's just a feeling, a feeling of comfort. It's almost

1493
04:21:44.399 --> 04:21:48.000
as if you've gone inside yourself and you've found a

1494
04:21:48.239 --> 04:22:02.159
special place where everything is peaceful, a place where you

1495
04:22:02.319 --> 04:22:12.840
can feel relaxed and your natural sense of comfort, a

1496
04:22:12.959 --> 04:22:21.479
place where you can be you, where you can accept

1497
04:22:21.600 --> 04:22:27.680
yourself for who you are, a place where you're not

1498
04:22:27.879 --> 04:22:38.280
trying to please anybody else ever, a place where you

1499
04:22:38.440 --> 04:22:48.040
can actually not just love yourself, but in some ways

1500
04:22:48.120 --> 04:22:57.239
more importantly, you can like yourself appreciate who you are.

1501
04:23:06.079 --> 04:23:12.719
That sense of gratitude is in the air all around you.

1502
04:23:20.360 --> 04:23:28.159
That's also a place where you can actually feel the

1503
04:23:28.520 --> 04:23:43.799
healing energy soaking into your body. Healing energy soaking into

1504
04:23:43.920 --> 04:23:53.920
your body, and that healing energy spreads through your veins,

1505
04:23:57.680 --> 04:24:04.520
traveling to each and every single part of your body,

1506
04:24:10.479 --> 04:24:15.079
and you start to realize that actually that healing energy.

1507
04:24:17.520 --> 04:24:23.920
It's not just entered into your brain, it's become part

1508
04:24:24.479 --> 04:24:35.719
of your brain, and that spinal fluid is now mixed

1509
04:24:35.840 --> 04:24:47.000
with healing energy, not just allowing you to feel so

1510
04:24:47.239 --> 04:24:59.120
much more relaxed and healthy in this moment, but also

1511
04:25:02.040 --> 04:25:09.520
you start to realize to actually, what's happening now with

1512
04:25:09.719 --> 04:25:19.360
that healing, relaxing energy spreading through your body is actually

1513
04:25:19.799 --> 04:25:30.000
changing your life. It's actually changing the way you're going

1514
04:25:30.079 --> 04:25:36.879
to feel not just now, but tomorrow and the next day.

1515
04:25:38.799 --> 04:25:46.239
As your health improves, not just your physical health, but

1516
04:25:46.399 --> 04:25:53.799
your mental health. Things that used to bother you in

1517
04:25:53.920 --> 04:26:01.520
the past, for some reason, no longer have the effect

1518
04:26:02.000 --> 04:26:10.920
that they used to because something has changed deep within you.

1519
04:26:16.040 --> 04:26:22.399
Maybe things that used to cause you to feel anger

1520
04:26:26.280 --> 04:26:36.360
no longer have that power to control you the way

1521
04:26:36.440 --> 04:26:44.440
they seem to be able to before. As you realize

1522
04:26:45.479 --> 04:26:57.879
that you're the one who decides what affects you, you're

1523
04:26:58.399 --> 04:27:06.479
the one who just riots to feel relaxed and calm

1524
04:27:08.079 --> 04:27:23.440
when you choose to enjoy noticing these natural developments of

1525
04:27:23.719 --> 04:27:35.280
healing continuing to grow and improve your life day by day,

1526
04:27:41.200 --> 04:27:49.399
including of course, your ability to relax so much easier

1527
04:27:54.360 --> 04:28:03.959
and sleeping. It's the most natural thing in the world

1528
04:28:05.399 --> 04:28:13.719
to you, because falling asleep is something that you've done

1529
04:28:16.799 --> 04:28:24.440
so many times in your life, and you know that

1530
04:28:24.680 --> 04:28:29.920
you were born, as we all were, with the ability

1531
04:28:31.520 --> 04:28:41.840
to fall asleep naturally. We were born with that ability

1532
04:28:44.799 --> 04:28:59.040
to just drift off into a deep, healing sleep. Even

1533
04:28:59.120 --> 04:29:03.840
when we're kids, sometimes we'll fall asleep when we don't

1534
04:29:03.879 --> 04:29:09.879
even want to try to take a stay awake. Maybe

1535
04:29:09.959 --> 04:29:13.319
it's a birthday in the morning, or it's Christmas or

1536
04:29:14.159 --> 04:29:17.200
holiday or something we look forward to. We don't want

1537
04:29:17.239 --> 04:29:21.760
to go to sleep. But the more we want to

1538
04:29:21.840 --> 04:29:31.120
stay awake, the more we just start to drift. And

1539
04:29:31.239 --> 04:29:35.120
the more you fight drifting, the more you try and

1540
04:29:35.280 --> 04:29:41.000
stop yourself and drift in asleep, the deeper and stronger

1541
04:29:41.120 --> 04:29:52.319
that drifting becomes. Because we're born not just with the

1542
04:29:52.559 --> 04:30:01.959
need to relax deeply and to naturally fall asleep, but

1543
04:30:02.079 --> 04:30:16.360
it's our birthright, it's part of our DNA, and sometimes

1544
04:30:16.520 --> 04:30:21.920
as we get older in life, perhaps at times we

1545
04:30:22.280 --> 04:30:35.840
have forgotten that relaxing completely. It's not only a wonderfully

1546
04:30:36.239 --> 04:31:00.000
pleasant experience, it's also really easy. It's very very easy,

1547
04:31:00.040 --> 04:31:05.680
easy to let go because that's all it is. It's

1548
04:31:05.920 --> 04:31:20.559
just deciding to let go. And when you press the

1549
04:31:20.719 --> 04:31:31.079
play button on my recordings, you have given permission for

1550
04:31:31.280 --> 04:31:39.680
my voice to relax you. When you press that play button,

1551
04:31:40.680 --> 04:31:49.079
you have given me permission for my words to affect

1552
04:31:51.600 --> 04:32:03.440
you in a positive, only a positive way, opening up

1553
04:32:08.639 --> 04:32:26.879
your mind too useful and healing suggestions that can have

1554
04:32:31.440 --> 04:32:38.879
such an amazing effect on how you feel right now,

1555
04:32:43.600 --> 04:32:53.440
as well as those changes that continue long after the

1556
04:32:53.600 --> 04:33:04.240
recording ends, those changes within you to continue to flourish

1557
04:33:05.080 --> 04:33:19.680
and grow, transforming your life in a positive, beautiful way,

1558
04:33:22.759 --> 04:33:29.799
allowing you to move forward in your life in the

1559
04:33:29.959 --> 04:33:47.200
direction that you choose for yourself. And this feeling, this

1560
04:33:47.479 --> 04:34:03.040
feeling that you can experience of safety, comfort, calmness, This

1561
04:34:03.360 --> 04:34:16.959
feels so nice. It's such a healthy place to be,

1562
04:34:24.880 --> 04:34:38.639
and that positivity grows within you each and every day.

1563
04:34:41.720 --> 04:34:51.520
Moving forward, you're going to find that you're more relaxed

1564
04:34:53.880 --> 04:35:06.200
physically and in your mind is more relaxed. And it's

1565
04:35:06.279 --> 04:35:11.840
not that you're thinking slower. It's just that your mind

1566
04:35:11.919 --> 04:35:23.799
will be less clogged up with unnecessary negativity because from

1567
04:35:23.919 --> 04:35:34.200
now on, your mind rejects negativity. From now on, you're

1568
04:35:34.240 --> 04:35:45.040
going to start noticing when negativity arises, and you can

1569
04:35:45.240 --> 04:35:59.159
just say stop, stop, and that negativity will turn around

1570
04:35:59.759 --> 04:36:19.159
and leave you alone. Stop and that negativity would disappear.

1571
04:36:27.319 --> 04:36:33.799
And as you notice that you feel way more relaxed

1572
04:36:35.240 --> 04:36:50.599
than you probably expected, you can now congratulate yourself because

1573
04:36:50.799 --> 04:36:57.159
you're the person that has done this. You are the

1574
04:36:57.319 --> 04:37:01.840
one that has opened your mind and up to the

1575
04:37:02.000 --> 04:37:10.040
simple facts that you can feel more relaxed in your

1576
04:37:10.119 --> 04:37:20.200
body and in your mind. You've opened your mind up

1577
04:37:20.400 --> 04:37:28.479
to the birthright of being able to just fall asleep

1578
04:37:28.880 --> 04:37:44.360
easily when you choose. And that's a nice feeling. Don't

1579
04:37:44.400 --> 04:37:54.240
you think it feels nice? Doesn't it? To feel calm?

1580
04:37:55.919 --> 04:38:00.479
All that healing energy is spreading through your body and

1581
04:38:00.639 --> 04:38:12.880
your mind to spend time in a special place where

1582
04:38:15.840 --> 04:38:29.479
negativity can no longer enter. Negativity is banned, it's barred,

1583
04:38:30.880 --> 04:38:37.639
it's not allowed entry. Doesn't it doesn't. This doesn't deserve

1584
04:38:37.759 --> 04:38:45.279
to be here, It doesn't belong here. Negativity has no

1585
04:38:45.599 --> 04:39:00.759
place in your life, which makes room for more comfort,

1586
04:39:02.680 --> 04:39:31.279
more heathing, more relaxation, more peace. It feels nice, doesn't it?

1587
04:39:33.119 --> 04:39:56.560
Just let go with everything. I'm going to count down

1588
04:39:56.759 --> 04:40:05.439
now from twenty down to one. You can continue to relax.

1589
04:40:07.639 --> 04:40:19.159
If you choose, you can drift to sleep. With every

1590
04:40:19.360 --> 04:40:31.000
number you hear me say, you can fill twice as relaxed,

1591
04:40:34.040 --> 04:40:38.240
or if you choose, you can feel twice as sleeping

1592
04:40:45.080 --> 04:42:41.240
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, eleven, ten, nine, eight, seven,

1593
04:42:50.040 --> 04:43:44.040
six five hm. Oh, this is your time to just

1594
04:43:44.200 --> 04:43:58.880
take a break, your time to relax, to allow your

1595
04:43:59.200 --> 04:44:15.880
mind to slip down, to give yourself a permission to

1596
04:44:16.080 --> 04:44:29.799
take a break from everything. End. You're the only person

1597
04:44:30.560 --> 04:44:36.479
that can make that decision. You're the only person that

1598
04:44:36.599 --> 04:44:52.599
can actually tell your mind to just relax, to just

1599
04:44:56.279 --> 04:45:09.200
take some time off so that you can focus on

1600
04:45:09.319 --> 04:45:16.560
your body, getting in touch with how you feel physically,

1601
04:45:25.479 --> 04:45:31.880
and in the process of this body scan where you

1602
04:45:32.680 --> 04:45:43.080
focus on different parts of your body, those parts that

1603
04:45:43.240 --> 04:45:51.520
you focus on and observe. Even though you're not purposely

1604
04:45:52.720 --> 04:46:00.720
requesting for those parts of your body to relax, it's

1605
04:46:00.840 --> 04:46:07.119
kind of expected. You expect when you listen to my

1606
04:46:07.279 --> 04:46:20.200
voice to feel more relaxed naturally, because when you're listening

1607
04:46:20.319 --> 04:46:35.000
to me, your attention is focused on my words, and

1608
04:46:35.159 --> 04:46:46.520
as my words guide you to focus on those parts

1609
04:46:46.639 --> 04:47:04.959
of your body. Your focus increases, which actually calms your mind.

1610
04:47:12.880 --> 04:47:32.040
And when your mind calms down, your body relaxes. And

1611
04:47:32.200 --> 04:47:54.919
when your body calms down, your mind relaxes. And even

1612
04:47:55.040 --> 04:48:02.119
though we've not really started the focus on your body,

1613
04:48:05.080 --> 04:48:16.119
you can already feel that healing energy spreading through your body,

1614
04:48:21.040 --> 04:48:35.319
pushing out stress and tension, healing all the parts of

1615
04:48:35.439 --> 04:48:45.200
your body, including your skin, your bones, your blood, all

1616
04:48:45.279 --> 04:48:49.840
of your organs inside your body, all of the muscles,

1617
04:48:51.200 --> 04:48:58.319
all of the fat, all of everything, every hair on

1618
04:48:58.439 --> 04:49:11.880
your body is filled with that healing energy. And when

1619
04:49:11.919 --> 04:49:28.240
your brain fills with that healing energy, the feeling of

1620
04:49:28.400 --> 04:49:52.599
comfort and relaxation increases, deeply increases, in a way that

1621
04:49:56.080 --> 04:50:12.759
your mind starts to feel perhaps bit drowsy because it's

1622
04:50:12.919 --> 04:50:32.080
not needed, and it may start to drift if that's

1623
04:50:32.319 --> 04:50:40.520
what's needed. So if you're listening to this and what

1624
04:50:40.720 --> 04:50:46.880
you need is deep relaxation, that's what you get. If

1625
04:50:46.959 --> 04:50:54.319
what you need is to fall asleep naturally and easily

1626
04:50:55.279 --> 04:51:02.400
as your mind drifts, that's all so, but will happen

1627
04:51:08.119 --> 04:51:15.840
because by pressing that play button on the podcast and

1628
04:51:16.119 --> 04:51:22.439
listening to me, you give permission for your body and

1629
04:51:22.560 --> 04:51:34.560
your mind. In fact, you give the command to your

1630
04:51:34.639 --> 04:51:45.959
body and your mind to relax deeply and to drift

1631
04:51:46.080 --> 04:51:55.000
off to sleep, if that's what you want or need.

1632
04:52:02.680 --> 04:52:08.319
And as I focus on the different parts of your body,

1633
04:52:13.319 --> 04:52:22.119
you may start to just drift. And then you come

1634
04:52:22.240 --> 04:52:27.479
back again and you hear me talking and I'm focusing

1635
04:52:27.639 --> 04:52:38.479
on a different part of your body, you may find

1636
04:52:38.639 --> 04:52:47.720
yourself drifting. You don't realize you're drifting until you stop

1637
04:52:47.840 --> 04:52:56.919
drifting and you're alert again to my voice. Focusing on

1638
04:52:57.080 --> 04:53:02.680
a different part of your body starts to relax even deeper,

1639
04:53:07.119 --> 04:53:15.520
because that drifting is basically you already in the sleep zone.

1640
04:53:22.040 --> 04:53:27.040
And the more you drift, the longer you drift, and

1641
04:53:27.200 --> 04:53:37.680
the longer you drift, eventually that drifting continues into sleep,

1642
04:53:42.680 --> 04:53:47.560
and that's the last you remember until you wake up

1643
04:53:52.000 --> 04:53:57.119
in your own time, when you experience the right amount

1644
04:53:57.240 --> 04:54:06.119
of sleep for you, Because when you do and if

1645
04:54:06.159 --> 04:54:19.759
you do fall asleep, it's extremely pleasant, so relaxing, so

1646
04:54:20.159 --> 04:54:39.959
deep healing sleep. I'm it feels so nice to relax

1647
04:54:40.200 --> 04:54:49.720
into your own body and mind as you feel that

1648
04:54:51.040 --> 04:54:58.080
healing energy is spreading through it. Relaxing use so deeply.

1649
04:55:03.720 --> 04:55:19.720
Relaxing is so so deeply as we start to focus

1650
04:55:21.599 --> 04:55:43.799
on your eyes, moving down to your jaw, down to

1651
04:55:43.959 --> 04:56:32.279
your neck, your shoulders, arms, hands, fingers, your chest, your stomach,

1652
04:56:39.639 --> 04:57:14.159
your back, your spine, your hips, your legs, your feet,

1653
04:57:23.000 --> 04:57:51.520
your toes, and the feeling isetings, spreading and growing inside

1654
04:57:51.840 --> 04:58:05.360
your body, feeling you up. Now let's focus again on

1655
04:58:05.599 --> 04:58:13.439
parts of your body, focusing this time on your forehead.

1656
04:58:19.880 --> 04:58:29.159
Now on your mouth, your lips, your tongue, the whole

1657
04:58:29.240 --> 04:58:51.000
of your mouth. Focus in on your fingers. Maybe you

1658
04:58:51.119 --> 04:58:56.680
could move your fingers a little bit. You can focus

1659
04:58:56.799 --> 04:59:11.319
on each one individually, both hands and even though if

1660
04:59:11.360 --> 04:59:16.639
you focus on both of your hands now they almost

1661
04:59:16.720 --> 04:59:24.880
seemed to just melt into one. Where is your right

1662
04:59:25.000 --> 04:59:32.599
hand start in your left hand end, almost as if

1663
04:59:35.360 --> 04:59:50.759
just mixed together. Now focusing on your knees, just noticing

1664
04:59:52.040 --> 05:00:16.040
how your knees fell. Now focusing on your elbows, focusing

1665
05:00:16.319 --> 05:00:30.560
on both of your elbows, just observing the feeling of

1666
05:00:30.759 --> 05:01:02.439
your elbows. Now focusing observing hm the back of your neck,

1667
05:01:12.400 --> 05:01:49.880
feeding the energy in the back of your neck, absurd

1668
05:01:52.400 --> 05:02:11.759
from ankles, being aware of physical sensation's in your ankles.

1669
05:03:11.759 --> 05:03:30.680
Noticing now your toes on both of your feet, being

1670
05:03:30.919 --> 05:04:26.319
aware how your toes feel right now, notice sin how

1671
05:04:26.520 --> 05:04:57.159
your entire body feels. Noticing how your mind feels now,

1672
05:05:15.240 --> 05:05:57.639
letting go, letting go, letting go, everything, letting go, letting go,

1673
05:06:05.599 --> 05:06:31.479
letting go, huh everything everything. I'm going to start now,

1674
05:06:33.080 --> 05:06:34.919
and I would like you just, first of all, just

1675
05:06:35.040 --> 05:06:43.119
to see yourself lying down on that message table, lying

1676
05:06:43.200 --> 05:06:48.319
on your front. Your head is supported, your arms are supported,

1677
05:06:52.840 --> 05:06:59.040
and you feel comfortable and breathing. It's really easy, and

1678
05:06:59.240 --> 05:07:06.040
you feel you feel confident in how you look as well.

1679
05:07:06.200 --> 05:07:10.119
So there's none of that issue of body problems or

1680
05:07:10.279 --> 05:07:19.840
shyness because I'm a professional and this is a therapy session,

1681
05:07:20.680 --> 05:07:28.599
so none of that stuff matters whatsoever. This is about you.

1682
05:07:31.479 --> 05:07:37.240
This is about how you feel and how you can

1683
05:07:38.680 --> 05:07:44.319
enjoy that sense of comfort and relaxation that comes from

1684
05:07:45.720 --> 05:07:51.880
letting go and allowing my hands my fingers to relax

1685
05:07:52.000 --> 05:08:03.000
you by a message your body. So I want to

1686
05:08:03.040 --> 05:08:08.159
start off just by placing my hands on the back

1687
05:08:08.200 --> 05:08:12.880
of your head, just gently, just so you can feel

1688
05:08:13.040 --> 05:08:21.479
what my hands feel like really on you, so you

1689
05:08:21.560 --> 05:08:23.799
can maybe feel the warmth of my hands on the

1690
05:08:23.880 --> 05:08:29.240
back of your head. And with my hands to the

1691
05:08:29.360 --> 05:08:33.520
side of your head, not pressing, but just holding there

1692
05:08:33.680 --> 05:08:39.520
very gently, maybe over your ears and a little bit

1693
05:08:39.560 --> 05:08:44.159
on your face, just so you can feel my hands

1694
05:08:46.240 --> 05:08:59.279
so you can become accustomed to them. And now put

1695
05:08:59.360 --> 05:09:02.319
my hands the back of your head again and gently

1696
05:09:03.919 --> 05:09:08.919
let them slide down onto the back of your neck.

1697
05:09:16.520 --> 05:09:26.439
You can feel my hands gently stroking the back of

1698
05:09:26.560 --> 05:09:33.080
your neck to start with, just so you can get

1699
05:09:33.240 --> 05:09:37.720
used to the feeling with my hands on your skin,

1700
05:09:38.360 --> 05:09:46.880
get accustomed to realize that you're safe and it's all good,

1701
05:09:47.200 --> 05:09:56.759
it's all fine, And I'm going to start gently massaging

1702
05:09:57.560 --> 05:10:14.400
the muscles in the back of your neck with both hands. Now,

1703
05:10:14.479 --> 05:10:20.680
this is a very trusting situation, really, because our next

1704
05:10:20.840 --> 05:10:25.119
is so fragile and to have someone have their hands

1705
05:10:25.799 --> 05:10:30.759
around your neck in that way can sometimes be problematic

1706
05:10:30.880 --> 05:10:36.479
for people, which is why massages are quite good, because

1707
05:10:36.520 --> 05:10:45.080
it allows you to relax and to get in touch

1708
05:10:45.319 --> 05:11:02.919
with trust, to feel peaceful and calm. There's a massage

1709
05:11:03.159 --> 05:11:11.439
the sides of your neck, gently moving from the bottom

1710
05:11:11.479 --> 05:11:15.159
of your neck. It would be sort of near where

1711
05:11:15.159 --> 05:11:20.360
your shoulders start, I guess, all the way up to

1712
05:11:20.560 --> 05:11:25.880
your jaw, your ears kind of area that side of

1713
05:11:25.959 --> 05:11:31.279
your neck. Of course, it's a lot longer than the

1714
05:11:31.360 --> 05:11:47.240
front of your neck. And then massage in the back

1715
05:11:47.319 --> 05:11:55.919
of your neck, especially that area where perhaps we hold tension,

1716
05:12:00.200 --> 05:12:04.720
and there's that area's message. You can actually feel a

1717
05:12:04.880 --> 05:12:12.840
sense of release in the back of your neck and

1718
05:12:13.000 --> 05:12:18.240
maybe you can breathe it out as well. Notice how

1719
05:12:18.319 --> 05:12:31.319
it feels. Notice how you feel. And then moving down

1720
05:12:31.520 --> 05:12:36.200
to that area between your neck and your shoulders, that

1721
05:12:36.479 --> 05:12:45.080
muscle area, starting to massage that area on both sides.

1722
05:12:47.279 --> 05:12:49.479
I mean, this would be the area that a lot

1723
05:12:49.520 --> 05:12:51.759
of people would message if they were going to give you,

1724
05:12:52.720 --> 05:12:58.159
like a shoulder message. Even that's not technically the shoulders,

1725
05:12:58.720 --> 05:13:01.159
but it's all the muscles that lead to the shoulders

1726
05:13:03.000 --> 05:13:09.599
from the neck, and again that can hold tension and stress.

1727
05:13:10.840 --> 05:13:15.840
And when massaged sometimes a nice deep message is useful,

1728
05:13:18.919 --> 05:13:34.319
and you decide how deep that message is, and just

1729
05:13:34.520 --> 05:13:41.439
allow my knuckles just to dig in to get to

1730
05:13:41.599 --> 05:13:51.599
those muscles and to really relaxed all the time being

1731
05:13:51.880 --> 05:14:09.400
firm yet gentle with you, and just stroking down the

1732
05:14:09.599 --> 05:14:18.119
area to your actual shoulders, moving to the muscles of

1733
05:14:18.200 --> 05:14:29.319
your shoulders and maybe initially just pulling up the shoulders

1734
05:14:29.360 --> 05:14:32.680
a little bit off the table, just to give you

1735
05:14:32.799 --> 05:14:43.200
a little bit of a stretch, but very gently, and

1736
05:14:43.279 --> 05:14:45.840
you've got the muscles at the front of your shoulders,

1737
05:14:46.599 --> 05:14:57.520
the sides and the back. Again, this is a part

1738
05:14:57.720 --> 05:15:03.080
that can really take quite a bit of pressure, quite

1739
05:15:03.119 --> 05:15:11.159
a bit of needing. If if you wish to really

1740
05:15:13.040 --> 05:15:18.479
release the tension to really get into those muscles, and

1741
05:15:21.919 --> 05:15:25.240
you can let your fingers in there. I can feel

1742
05:15:25.479 --> 05:15:33.520
really nice sometimes just being stroked gently or being massaged

1743
05:15:34.959 --> 05:15:43.639
quite strongly. It can all be beneficial to the relaxation

1744
05:15:48.799 --> 05:16:01.840
of the muscles in your shoulders. Now to move down

1745
05:16:01.919 --> 05:16:12.360
your arms, we do one arm at a time, starting

1746
05:16:12.439 --> 05:16:21.240
with your right arm. Well I do is I just

1747
05:16:22.639 --> 05:16:25.799
lift your arm up, just hold it to the side

1748
05:16:25.840 --> 05:16:33.159
of you that way still be attached, and I just

1749
05:16:33.520 --> 05:16:48.040
message the tops of your arms all the way down

1750
05:16:48.279 --> 05:17:12.639
to your forearms into your wrists, gently massaging that part,

1751
05:17:15.279 --> 05:17:18.919
the softer part, which is the under part of the arm,

1752
05:17:22.040 --> 05:17:25.759
which leads to the crease in your elbow, the inside.

1753
05:17:27.200 --> 05:17:41.520
It's much more sensitive skin. Sometimes just having that stroked

1754
05:17:44.919 --> 05:18:01.720
feel really nice, pleasurable and relaxing. Now moving down to

1755
05:18:01.840 --> 05:18:14.159
your right hand, just holding your hand in both of

1756
05:18:14.279 --> 05:18:23.959
my hands, just pressing gently on the back of your

1757
05:18:24.080 --> 05:18:34.799
hand and stretching your fingers ever so lightly at the

1758
05:18:34.919 --> 05:18:49.840
same time pressing down and massaging each finger, and then

1759
05:18:50.080 --> 05:19:01.000
starting to massage the palms of the hand. Just turning

1760
05:19:01.119 --> 05:19:11.880
the hand gently, stretching it gently, and actually having your

1761
05:19:12.040 --> 05:19:20.560
handheld can really be an emotional experience sometimes even if

1762
05:19:20.599 --> 05:19:25.439
it is a stranger, So when you don't know very well,

1763
05:19:26.479 --> 05:19:32.880
like a massage person or a therapist, maybe because it's

1764
05:19:33.080 --> 05:19:46.000
intimate and it can feel nice, you can feel safe.

1765
05:19:53.759 --> 05:19:56.720
And as I put that right arm back down where

1766
05:19:56.759 --> 05:20:04.959
it was, we're gonna do the same with your left arm,

1767
05:20:08.319 --> 05:20:18.159
exactly the same. Massage in the muscles in your arm

1768
05:20:18.639 --> 05:20:26.680
all the way down, do your rest stroking the inside

1769
05:20:26.799 --> 05:20:36.240
of your arm, just being gentle or as firm as

1770
05:20:36.400 --> 05:20:56.279
you require, and then massage in your left hand, stretching

1771
05:20:56.360 --> 05:21:05.759
the fingers gently. Message in the palm of your left hand,

1772
05:21:17.680 --> 05:21:45.759
and you feel so so relaxing, so comforting, and I

1773
05:21:45.959 --> 05:21:58.080
just wrest your left arm back down. Start to message

1774
05:21:58.599 --> 05:22:08.400
your back, the biggest part of your body, starting at

1775
05:22:08.439 --> 05:22:15.360
the top, starting again where we already have been, the

1776
05:22:15.560 --> 05:22:19.959
area at the top in between his shoulders and near

1777
05:22:20.040 --> 05:22:25.240
your neck. Going back the massage in that area again,

1778
05:22:26.360 --> 05:22:40.080
but this time moving downwards, taking a downward stroke to

1779
05:22:40.119 --> 05:22:46.639
the middle of your back, working from the outside inwards,

1780
05:22:48.080 --> 05:22:55.279
a massage in the your back, but the the outsides

1781
05:22:55.599 --> 05:23:05.159
of your back, the parts where your arms would maybe

1782
05:23:05.639 --> 05:23:18.319
rest against, almost the part that connects your front to

1783
05:23:18.520 --> 05:23:36.000
your back, and just messaging down firmly but gently, as

1784
05:23:36.200 --> 05:23:44.159
firm as you want, moving down and moving across a

1785
05:23:44.240 --> 05:23:47.880
little bed, and moving all the way down again, being

1786
05:23:48.040 --> 05:24:00.400
very gentle yet firm as you choose they each There

1787
05:24:00.439 --> 05:24:05.159
you get to the spine. We can message the muscles

1788
05:24:05.279 --> 05:24:08.919
and either side of your spine from the top of

1789
05:24:09.000 --> 05:24:14.919
your neck all the way down to your lower back.

1790
05:24:21.119 --> 05:24:27.200
We can do that a few times. Sometimes people would

1791
05:24:27.279 --> 05:24:34.119
use the knuckle or the you know, two fingers and

1792
05:24:34.319 --> 05:24:40.680
just go your side of the spine almost just push down,

1793
05:24:41.560 --> 05:24:43.840
go all the way down to the bottom of the spine,

1794
05:24:45.479 --> 05:24:55.159
each time releasing tension and opening up the body, stretching

1795
05:24:56.319 --> 05:25:02.439
your body so that you you feel more relaxed but

1796
05:25:03.119 --> 05:25:19.279
at the same time rejuvenated. And now I'm going to

1797
05:25:19.400 --> 05:25:27.919
move to one side, to your right side, and from

1798
05:25:27.959 --> 05:25:33.479
the bottom of your ribs to your pelvis, I'm going

1799
05:25:33.560 --> 05:25:40.200
to massage that area of your back. I'll stretch over

1800
05:25:40.319 --> 05:25:44.200
the other side, and I will pull the muscles gently

1801
05:25:45.200 --> 05:25:50.159
and massage and push from one end that side or

1802
05:25:50.159 --> 05:25:54.479
the way to my side in the middle of fact

1803
05:25:55.240 --> 05:25:59.799
to where your spine is. Massage in that side of

1804
05:25:59.840 --> 05:26:06.759
your spine the opposite side to where I'm standing. It's

1805
05:26:06.799 --> 05:26:12.720
almost like kneading bread. There's that big area which is

1806
05:26:14.240 --> 05:26:24.520
firm yet lots there to message. Potentially one of the

1807
05:26:24.599 --> 05:26:31.200
most important places to actually have a message because you

1808
05:26:31.560 --> 05:26:37.200
really feel it. You really feel the release and the

1809
05:26:37.319 --> 05:26:45.759
pleasure of having your lower back massaged. It releases so

1810
05:26:46.080 --> 05:26:54.520
much from your body that's not useful, starting a healing

1811
05:26:54.680 --> 05:26:59.639
process which will continue long after this recording.

1812
05:26:59.759 --> 05:26:59.919
Is a.

1813
05:27:09.799 --> 05:27:12.919
Message in this part of your body not only feels

1814
05:27:13.080 --> 05:27:19.119
really good for you, it's actually fun to do because

1815
05:27:19.159 --> 05:27:24.520
it is, as I said, like kneading bread. It's a

1816
05:27:24.639 --> 05:27:28.799
part that you can really get hold of and really

1817
05:27:29.040 --> 05:27:42.279
message deeply. If that's your choice, then I'm going to

1818
05:27:42.360 --> 05:27:44.759
move over to the other side of your body and

1819
05:27:44.919 --> 05:27:53.759
do the same with the opposite part of your lawer

1820
05:27:53.840 --> 05:28:00.840
bag kneading and messaging from your side. It's all way

1821
05:28:05.279 --> 05:28:07.959
to the middle of your back where your spine is

1822
05:28:12.400 --> 05:28:21.639
pressing and kneading firm and gentle at the same time.

1823
05:28:23.639 --> 05:28:36.119
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1824
05:28:36.520 --> 05:28:48.159
relaxation or mixed together. Plus there's that feeling from your

1825
05:28:48.240 --> 05:28:53.360
stomach as it's being stretched. Even though you're in your

1826
05:28:53.439 --> 05:28:57.759
stomach now, you can feel it being stretched because that

1827
05:28:57.919 --> 05:29:09.159
whole area is connected to your stomach. Okay, now we're

1828
05:29:09.200 --> 05:29:14.159
going to move or move further up to your top

1829
05:29:14.240 --> 05:29:18.799
of your body, and I do the same this time,

1830
05:29:20.119 --> 05:29:26.919
starting with your upper back. Put my hands forward over

1831
05:29:28.200 --> 05:29:34.400
and mess massage in that area up to your spine,

1832
05:29:35.599 --> 05:29:38.159
from the side of your body up to your spine.

1833
05:29:39.959 --> 05:29:46.159
So some of that message area, the muscle tissue or

1834
05:29:46.159 --> 05:29:50.200
whatever fatty tissue even will be possibly from your chest

1835
05:29:52.040 --> 05:29:59.439
because all connected chest and the back connect together. I'm

1836
05:29:59.479 --> 05:30:02.560
going to be massage in and just pulling some of

1837
05:30:02.639 --> 05:30:10.599
that skin from your side up and massaging that area

1838
05:30:13.599 --> 05:30:17.759
of your upper back all the way to your spine.

1839
05:30:22.159 --> 05:30:24.400
And then I'll move down a bit and I'll continue

1840
05:30:25.000 --> 05:30:27.759
with the middle of your back, doing exactly the same

1841
05:30:27.880 --> 05:30:45.439
thing as gentle as deep as you choose. Now I'll

1842
05:30:45.520 --> 05:30:49.599
move or the other side again and do the exact

1843
05:30:49.799 --> 05:30:53.520
same thing. With the top of your back on the

1844
05:30:53.599 --> 05:31:03.159
other side, from pretty much underneath your arm area really

1845
05:31:08.560 --> 05:31:18.360
to your spine, and then continuing that all the way

1846
05:31:18.479 --> 05:31:37.000
down including your lower your middle of your back. I'm

1847
05:31:37.080 --> 05:31:42.000
gonna go to your thighs, the backs of your thighs,

1848
05:31:44.680 --> 05:31:51.680
and the sides of your thighs, starting with your right

1849
05:31:51.880 --> 05:32:01.119
leg and massage in the back and the side of

1850
05:32:01.240 --> 05:32:09.439
your thighs gently and firmly. There's a lot of muscles there.

1851
05:32:10.520 --> 05:32:13.200
It's an area that can be very tense at times

1852
05:32:13.919 --> 05:32:17.240
and maybe needs a little bit more pressure than the

1853
05:32:17.319 --> 05:32:25.240
rest of the body that's up to you. You can

1854
05:32:25.360 --> 05:32:32.040
gently stroke the back of your legs where you know,

1855
05:32:32.680 --> 05:32:38.799
opposite your knee joint or underneath your knee joint, very sensitive,

1856
05:32:39.040 --> 05:32:51.680
gentle area. And then working down to your calf muscles.

1857
05:32:54.599 --> 05:33:00.959
Massage in your calf muscles thoroughly and deeply, if you choose,

1858
05:33:04.439 --> 05:33:21.360
using both hands and fingers, digging deep to your ankles,

1859
05:33:23.639 --> 05:33:29.240
in the back of your back of your ankles, just

1860
05:33:29.599 --> 05:33:41.159
gently message in that area, maybe lifting the leg and

1861
05:33:42.040 --> 05:33:56.520
stretching it a little bit. Moving to the right foot,

1862
05:34:04.560 --> 05:34:14.279
massage in the bottom of your feet and the sides

1863
05:34:14.400 --> 05:34:25.799
of your feet gently but firm enough so they don't tickle,

1864
05:34:31.319 --> 05:34:36.799
and just allow the pleasure that you get from having

1865
05:34:36.880 --> 05:34:46.279
your feet massaged to just overtake you. As I continue

1866
05:34:46.400 --> 05:34:52.959
to message your feet, the bottoms of your feet, the sides,

1867
05:34:55.599 --> 05:35:01.319
your arches, your heel. You can put a lot of

1868
05:35:01.439 --> 05:35:07.279
pressure into your heel and it feels amazing, Yet the

1869
05:35:07.479 --> 05:35:15.560
arches need to be a bit more gentle. Stretching your

1870
05:35:15.720 --> 05:35:22.159
toes gently, a massage in the bottoms of your toes

1871
05:35:22.880 --> 05:35:38.200
with my fingers, each one individually, moving her to the

1872
05:35:38.360 --> 05:35:47.759
left leg to do exactly the same thing. Starting at

1873
05:35:47.799 --> 05:35:52.240
the top of the thighs, work in the back of

1874
05:35:52.279 --> 05:36:00.040
the thighs and the sides, massaging deeply and gently the

1875
05:36:00.080 --> 05:36:14.040
whole area, working all the way down. And this is

1876
05:36:14.119 --> 05:36:20.279
an area that maybe you could like to spend more

1877
05:36:20.400 --> 05:36:29.000
time relaxing and messaging. So perhaps if you wanted like

1878
05:36:29.080 --> 05:36:34.000
a bigger future recording, I want's spend more time on

1879
05:36:34.200 --> 05:36:46.360
one particular area. As you move down to your calf muscles,

1880
05:36:52.360 --> 05:37:05.759
massagy in your calf muscles, firmly and gently, move down

1881
05:37:08.040 --> 05:37:14.400
your ancord into your feet. Massage in the backs of

1882
05:37:14.520 --> 05:37:24.959
your feet, the bottoms of your feet, stretching your toes

1883
05:37:25.319 --> 05:37:31.599
and massage in each tone individually, and then feeling of

1884
05:37:31.799 --> 05:37:38.080
pleasure and release the experience when your having your feet

1885
05:37:38.439 --> 05:38:00.240
massaged feels really good. Now should turn over in your mind. Yeah,

1886
05:38:01.240 --> 05:38:11.000
laying on your back, I'm just going to start again

1887
05:38:14.279 --> 05:38:28.959
for your neck area, in your shoulders, just to get

1888
05:38:29.080 --> 05:38:38.799
back in touch with that area. And as you move up,

1889
05:38:46.599 --> 05:38:51.400
I can clean my hands, make them more fresh, because

1890
05:38:51.479 --> 05:39:00.279
now I'm going to massage your face gently. Stop ming

1891
05:39:00.360 --> 05:39:11.000
off with your forehead. Your eyes are closed and I

1892
05:39:11.080 --> 05:39:17.040
can just stretch your eyes a little bit, pushing up

1893
05:39:17.119 --> 05:39:34.279
on your eyebrows, just massaging around your scalp, massaging down

1894
05:39:35.240 --> 05:39:49.279
your cheeks, around your ears, into your chaw, gently the

1895
05:39:49.479 --> 05:40:06.599
sides of your neck, your chin, hm hmm. Then just

1896
05:40:06.799 --> 05:40:18.200
moving down from your neck down to your chest, starting

1897
05:40:18.279 --> 05:40:21.759
him by message in the very top of your chest

1898
05:40:25.560 --> 05:40:30.799
where the collar phone is. Give a side of the collarbone,

1899
05:40:39.279 --> 05:40:42.479
and then just message in the hole of the chest,

1900
05:40:51.720 --> 05:41:03.720
moving the chest around, because it's quite a large area.

1901
05:41:05.680 --> 05:41:13.119
You can move from one side to the next, moving

1902
05:41:13.520 --> 05:41:24.520
my hands underneath pretty much where your arms are stretching up,

1903
05:41:26.680 --> 05:41:29.720
stretching some of the muscles of your back in the process,

1904
05:41:35.000 --> 05:41:43.639
moving up over your chest and they're moving down again,

1905
05:41:56.400 --> 05:42:01.880
then allowing my hands to just massage gin and slide

1906
05:42:02.200 --> 05:42:08.720
down towards your stomach, starting in the middle of your chest,

1907
05:42:12.159 --> 05:42:18.799
and then gradually my hand's moving apart and massage in

1908
05:42:18.959 --> 05:42:28.319
and sliding at the same time, moving down to just

1909
05:42:28.439 --> 05:42:43.919
below your rib cage, moving down, then massaging up again,

1910
05:42:46.759 --> 05:42:54.639
giving your chest all the attention that it needs to

1911
05:42:54.840 --> 05:43:07.040
feel completely relaxed, remembering them. I'm also going to be

1912
05:43:07.159 --> 05:43:13.159
focusing on your sides as well, an area that really

1913
05:43:13.439 --> 05:43:21.040
doesn't get much attention but feels really good when it's massaged,

1914
05:43:25.959 --> 05:43:29.959
just stroking my hands down the sides of your body,

1915
05:43:33.759 --> 05:43:37.159
just below your arms, all the way down to your hips.

1916
05:43:46.840 --> 05:43:52.680
Now move into your stomach area. I'm going to stand

1917
05:43:52.919 --> 05:43:55.479
one side of you like I did when I did

1918
05:43:55.560 --> 05:44:01.799
your lower back. I'm gonna do a similar process of

1919
05:44:02.040 --> 05:44:16.840
just stretching the muscles from your side, gently massaging from

1920
05:44:16.880 --> 05:44:25.799
one side to the next, moving a whole area from

1921
05:44:25.840 --> 05:44:29.720
below your ribs all the way down to below your

1922
05:44:29.759 --> 05:44:39.560
belly button, and then move around to the other side

1923
05:44:39.599 --> 05:44:55.119
of you and repeat that process of relaxing, deeply, calmly,

1924
05:44:58.520 --> 05:45:05.799
feel loose, You feel free, and it's something about having

1925
05:45:05.880 --> 05:45:14.200
your stomach massage that's different from any other part because

1926
05:45:14.279 --> 05:45:18.720
we do have a tendency of holding a different kind

1927
05:45:18.799 --> 05:45:22.759
of stress in our stomach that we may not be

1928
05:45:22.880 --> 05:45:34.159
aware of. As a now massage your stomach in front

1929
05:45:34.240 --> 05:45:47.080
of your stomach, making circles around your belly button, and

1930
05:45:47.200 --> 05:45:56.840
then going the other way around. There's a gentleness and

1931
05:45:56.959 --> 05:46:08.479
a freedom that comes from feeling how you're feeling. As

1932
05:46:08.560 --> 05:46:15.520
I now move down the tops of your thighs, the muscles,

1933
05:46:16.119 --> 05:46:21.200
massaging them, and I can do this two legs at

1934
05:46:21.240 --> 05:46:31.880
the same time, pressing down, massaging deeply those muscles in

1935
05:46:31.959 --> 05:46:41.240
your thighs, the front of your thighs, and moving down

1936
05:46:41.560 --> 05:46:52.880
to your knees, gently massaging your knees, sliding down your shins,

1937
05:46:55.040 --> 05:47:02.319
putting pressure on either side of your shin gently softly

1938
05:47:03.000 --> 05:47:16.680
but firmly, moving down to your ankles, stroking the tops

1939
05:47:16.919 --> 05:47:27.639
of your feet, and then with each foot in each hand,

1940
05:47:28.520 --> 05:47:36.840
just gently messaging the whole of the foot, the top,

1941
05:47:37.119 --> 05:47:45.799
the bottom, your heel, your ankle, your toes, messaging every

1942
05:47:46.240 --> 05:47:54.959
part of your feet. It feels so good to select

1943
05:47:55.080 --> 05:48:13.639
go and enjoy the process, enjoy feeling so deeply relaxed,

1944
05:48:20.439 --> 05:48:27.159
so much comfort and so many feelings come just from

1945
05:48:27.799 --> 05:48:44.520
touching your skin, and you can just lie there for

1946
05:48:44.599 --> 05:48:53.880
as long as you choose, enjoying the feeling of deep

1947
05:48:54.200 --> 05:49:23.560
comfort from being massaged by me, enjoy fear deeply. Lights,

1948
05:49:29.759 --> 05:49:36.240
And all we're gonna do is blow out some candles.

1949
05:49:38.759 --> 05:49:53.799
In your mind, there are gonna be a hundred candles,

1950
05:50:00.959 --> 05:50:06.720
and you're going to blow each one out individually, one

1951
05:50:07.119 --> 05:50:14.520
by one, starting at a hundred. As I count down

1952
05:50:19.680 --> 05:50:26.560
all the way down to one, and each time I

1953
05:50:26.840 --> 05:50:35.919
say a number, you can imagine that candle in front

1954
05:50:35.959 --> 05:50:47.000
of you, and I'd like you to actually physically gently

1955
05:50:47.119 --> 05:51:02.799
blow that candle out, just so it's not big blows,

1956
05:51:03.200 --> 05:51:17.040
just a gentle, and that candle will extinguish. And then

1957
05:51:17.240 --> 05:51:24.439
I'll say the next number as we move down, and

1958
05:51:24.599 --> 05:51:30.919
you can just h blow that one out as well.

1959
05:51:36.880 --> 05:51:45.400
And as we move down the numbers, you'll find yourself

1960
05:51:46.520 --> 05:51:55.119
feeding more and more relaxed, and if you need to sleep,

1961
05:51:56.040 --> 05:52:08.159
you'll also find yourself becoming incredibly tired and sleepy. In fact,

1962
05:52:08.319 --> 05:52:18.360
you may struggle to blow out all one hundred of

1963
05:52:18.520 --> 05:52:36.919
these candles as you feel more and more deeply relaxed,

1964
05:52:43.639 --> 05:53:01.599
more and more deeply tired, and the further you go down,

1965
05:53:04.240 --> 05:53:17.880
the more your mind starts to drift. You may find

1966
05:53:18.279 --> 05:53:32.639
that you stop listening to me after a while. And

1967
05:53:32.880 --> 05:53:37.000
even though there may be background sounds where you are,

1968
05:53:41.919 --> 05:53:48.080
you'll be aware of those sounds at the moment.

1969
05:53:53.080 --> 05:53:53.560
Be me.

1970
05:53:57.080 --> 05:54:11.880
Start to just not even notice them at all, because

1971
05:54:12.000 --> 05:54:25.560
they're unimportant. Where I am, I've got the sounds of

1972
05:54:25.680 --> 05:54:32.639
the birds, there's horrors, the pigeon who likes to say

1973
05:54:32.720 --> 05:54:38.959
hello sometimes, and there's the odd plane that goes by,

1974
05:54:42.040 --> 05:54:55.439
maybe traffic and trains in the distance. But none of

1975
05:54:55.520 --> 05:55:07.720
that scene is important. What's however, more candles you blow out,

1976
05:55:09.560 --> 05:55:22.319
the less important anything is. More candles you blow out,

1977
05:55:26.520 --> 05:55:42.520
the further seemed to move away from sounds and from

1978
05:55:42.919 --> 05:55:57.279
general date days. Stuff seems to just move away on

1979
05:55:57.479 --> 05:56:13.599
its own. You feel more calma with every candle you

1980
05:56:13.799 --> 05:56:33.200
blow out, guiding you to the next number. Do you

1981
05:56:33.400 --> 05:56:44.639
hear me say? And then you blow that candle out too?

1982
05:56:52.759 --> 05:57:16.279
So easy, so simple. We're gonna start by introducing the

1983
05:57:16.560 --> 05:57:34.880
first candle, which is a hundred. The first candles one hundred.

1984
05:57:39.720 --> 05:57:53.880
When you blow that candle out, you'll find immediately a

1985
05:57:54.560 --> 05:58:08.520
slight change in how you feel, as well as the

1986
05:58:08.680 --> 05:58:30.840
real sense of positivity growing within you, relaxation and sleepiness expanding,

1987
05:58:39.639 --> 05:59:09.560
Starting with one hundred blow out by candle now ninety nine,

1988
05:59:28.040 --> 06:00:35.680
candle ninety eight, cand ninety seven came, we like this.

1989
06:00:36.119 --> 06:02:06.360
See candle ninety five, hand ninety four, candle ninety three,

1990
06:02:26.560 --> 06:03:58.919
ten ninety two, ninety one, can to ninety and eight,

1991
06:03:59.680 --> 06:06:50.799
not m and grety eight and eighties, candle eighties eight

1992
06:06:51.560 --> 06:09:27.759
five and end and eighty two and two one.

1993
06:10:30.000 --> 06:11:44.479
Hey, candle seventy nine, candle seventy eight, candle seventy seven,

1994
06:11:55.880 --> 06:12:57.080
candle seventy six, candle seventy five, candle seventy four, candle

1995
06:13:01.200 --> 06:14:05.680
seventy three, candle seventy two, candle seventy one, candle seventy one,

1996
06:14:17.319 --> 06:15:12.799
candle seventy and do sixty nine, candle sixty eight, candle

1997
06:15:14.919 --> 06:16:18.080
sixty seven, candle sixty five, candle sixty four, candle sixty four,

1998
06:16:34.080 --> 06:18:16.119
candle sixty three, candle sixty sixty one, candle sixty fifty nine,

1999
06:18:37.720 --> 06:19:55.319
handle fifty eight, candle fifty seven, candle fifty six, candle

2000
06:19:58.759 --> 06:21:14.000
fifty five, candle fifty four, handle fifty three, end fifty

2001
06:21:15.119 --> 06:23:15.680
two fifty two, handle fifty two, candle fifty one candle

2002
06:23:19.759 --> 06:25:09.200
fifty candle foty nine cano foot he ate candle forty seven,

2003
06:25:38.560 --> 06:27:30.240
candle forty six, candle forty five and forty two candle

2004
06:27:34.680 --> 06:29:39.599
who do candle forty candle thirty nine and thirty eight.

2005
06:30:08.759 --> 06:31:48.360
Candle thirty seven, candle thirty five, ten two thirty four,

2006
06:32:21.799 --> 06:35:13.319
pendo thirty three, candle thirty one, candle thirty candle twenty

2007
06:35:13.880 --> 06:37:36.639
eighteen nine candle twenty eight and twenty seven, twenty six

2008
06:38:17.560 --> 06:39:47.880
candle twenty five and two wine four end the twenty

2009
06:39:48.680 --> 06:41:49.799
three and twin keep and twenty you want and to

2010
06:41:50.720 --> 06:46:57.840
winyen and ninety chendle seventeen chen sixteen chance fourteen ten

2011
06:48:00.279 --> 06:52:32.520
and eleven hands yeah nine ten eight n six jam

2012
06:53:18.680 --> 06:56:21.720
came two and doy seven two candle or let go

2013
06:56:23.240 --> 06:56:29.439
of all of those thoughts, worries, concerns about the past,

2014
06:56:31.279 --> 06:56:35.759
thoughts about the future, and even things you've been thinking

2015
06:56:35.799 --> 06:56:43.400
about today. Just let it all go because none of

2016
06:56:43.479 --> 06:56:53.319
it is useful in this moment. This is your opportunity

2017
06:56:57.959 --> 06:57:12.560
to just focus on feeling relaxed, allowing yourself to get

2018
06:57:12.599 --> 06:57:22.000
in touch with that natural sense of peace that we

2019
06:57:22.240 --> 06:57:28.959
all have within us. It's available for everyone. It just

2020
06:57:29.080 --> 06:57:34.200
sometimes takes a little bit of effort to set up

2021
06:57:34.319 --> 06:57:40.240
the right time and place in order for you to

2022
06:57:40.639 --> 06:57:49.520
just let go, because when you do decide to let

2023
06:57:49.599 --> 06:57:54.759
go and relax, that's what your body starts to do

2024
06:57:58.080 --> 06:58:05.560
because you've chosen, You've chosen to just allow your body

2025
06:58:06.000 --> 06:58:14.200
to unwind and your mind starts to slow down. And

2026
06:58:14.319 --> 06:58:19.159
it's a nice feeling. It's a nice feeling at the beginning,

2027
06:58:19.400 --> 06:58:28.119
just to know that you have chosen to decide to

2028
06:58:28.279 --> 06:58:36.040
relax deeply, and because you've made that decision, your body

2029
06:58:37.319 --> 06:58:43.279
will just follow suit. Because sometimes all the muscles in

2030
06:58:43.400 --> 06:58:49.159
your body need is just permission from you to relax.

2031
06:58:53.159 --> 06:58:57.959
Because so often we're busy, we're going from here to there,

2032
06:58:58.159 --> 06:59:04.279
we're walking around, we're doing stuff, and the body doesn't

2033
06:59:04.479 --> 06:59:15.520
have any time or space to really relax deeply. So

2034
06:59:15.599 --> 06:59:18.159
it kind of waits for you to lead the way,

2035
06:59:20.279 --> 06:59:30.360
waits for your permission. And when you do give your permission,

2036
06:59:32.040 --> 06:59:34.560
when you give the say so, when you say okay,

2037
06:59:35.840 --> 06:59:42.880
it's time for your body to let go completely and

2038
06:59:43.040 --> 06:59:54.479
relax totally, your body just follows. It's like a breath

2039
06:59:54.520 --> 07:00:03.639
of relief. Ah, good, I can now relax. That feeling

2040
07:00:04.599 --> 07:00:07.479
at the end of a day, of a very physical

2041
07:00:07.680 --> 07:00:11.400
day that you may experience in the past, where you

2042
07:00:11.560 --> 07:00:14.319
get home and you just sit down on a chair,

2043
07:00:15.400 --> 07:00:19.240
maybe you kick your shoes off and not ah, feels

2044
07:00:19.599 --> 07:00:24.439
so nice knowing that you don't have to get up

2045
07:00:24.479 --> 07:00:29.360
again for a little while at least if you choose,

2046
07:00:29.520 --> 07:00:31.959
you can just sit there for maybe an hour to

2047
07:00:34.240 --> 07:00:45.319
It feels blissful. And just by sitting down like that,

2048
07:00:46.799 --> 07:00:51.799
your body knows that it's time to relax. Your body

2049
07:00:52.479 --> 07:00:58.040
has been given permission from you. Because it's a mindset

2050
07:01:00.000 --> 07:01:11.720
mind you're prepared to let go of everything and just

2051
07:01:13.040 --> 07:01:20.080
completely allow all the stress of your body to evaporate.

2052
07:01:23.799 --> 07:01:38.200
Any tensions can just gradually vanish. It's almost like magic, really,

2053
07:01:43.799 --> 07:01:50.799
because that sense of relaxation in your body, it's a

2054
07:01:50.959 --> 07:01:57.400
very natural state. It's not something unusual. It may feel

2055
07:01:57.520 --> 07:02:01.560
unusual when you first start to relax if you haven't

2056
07:02:01.720 --> 07:02:07.119
really spent a lot of time focusing and giving yourself

2057
07:02:07.279 --> 07:02:12.319
this space to let go completely and relax. They seem

2058
07:02:12.439 --> 07:02:20.240
are most alien, but it isn't. It's actually the most

2059
07:02:20.560 --> 07:02:26.680
natural thing in the world to let go completely, to

2060
07:02:26.840 --> 07:02:37.119
relax totally, the most natural thing in the world to

2061
07:02:37.279 --> 07:02:49.759
allow yourself to feel really calm in your mind, and

2062
07:02:49.919 --> 07:02:57.599
it is almost like a literal unwinding. It's like you

2063
07:02:57.759 --> 07:03:06.560
press a button and all the tension just releases, and

2064
07:03:06.639 --> 07:03:10.479
it's like a wheel, like a cog, like the inside

2065
07:03:10.520 --> 07:03:14.159
of a clock, just unwinding. And it's almost like you

2066
07:03:14.279 --> 07:03:20.159
could see the little wind up knob that's used just

2067
07:03:20.319 --> 07:03:24.479
going the opposite way that you choose to wind it up,

2068
07:03:27.279 --> 07:03:36.599
and the energy that fremetic stress for energy gradually winding down,

2069
07:03:37.840 --> 07:03:45.200
losing its power, losing its strength, as a sense of

2070
07:03:45.360 --> 07:03:57.200
relaxation becomes stronger and deeper, and you may find a

2071
07:03:57.319 --> 07:04:04.560
the more relaxed you feel, that your mind starts to wander,

2072
07:04:07.720 --> 07:04:13.560
maybe just seem to stop listening to me for a while,

2073
07:04:13.720 --> 07:04:20.319
and your mind goes somewhere else, and then you realize

2074
07:04:20.360 --> 07:04:25.360
you're listening to me again, and that was just your

2075
07:04:25.520 --> 07:04:36.279
mind drifting to sleep, which is quite natural, because sometimes

2076
07:04:36.479 --> 07:04:43.520
when we're stressed and tense, we're not mean I actually

2077
07:04:43.639 --> 07:04:48.560
be aware of what we need, what we physically, you're

2078
07:04:48.639 --> 07:04:58.880
emotionally need in this moment. But when you allow your

2079
07:04:58.959 --> 07:05:04.720
body and mind to relax completely and you let go

2080
07:05:04.840 --> 07:05:13.880
of all thoughts, concerns, worries, ideas, all, letting them go,

2081
07:05:14.919 --> 07:05:23.319
allow them to drop onto the floor. When you start

2082
07:05:23.439 --> 07:05:31.919
to get in touch with the feelings of such relaxation,

2083
07:05:35.720 --> 07:05:42.279
this feels so nice to be in touch with the

2084
07:05:42.560 --> 07:05:54.159
calmness the different body parts as they become looser and looser.

2085
07:05:58.400 --> 07:06:10.560
Even you're breathing seems easier and more natural, effortless, as

2086
07:06:10.639 --> 07:06:16.599
that coolers through your mouth or nose into your lungs,

2087
07:06:19.279 --> 07:06:27.639
breathing in comforts and relaxation, and then just breathing out

2088
07:06:27.880 --> 07:06:36.520
any excess remain intention or stress from every part of

2089
07:06:36.639 --> 07:06:44.400
your body and mind. And as you start to focus

2090
07:06:44.560 --> 07:06:52.680
on your mind, maybe you notice that things have come

2091
07:06:52.840 --> 07:06:59.799
to a standstill or maybe just much much lower than

2092
07:07:00.159 --> 07:07:10.040
for because your mind is not really needed when listening

2093
07:07:10.520 --> 07:07:19.759
to my voice, which allows your mind to relax just

2094
07:07:20.159 --> 07:07:29.319
as deeply as your body. And that's synchronicity between the

2095
07:07:29.439 --> 07:07:41.040
relaxation of your body and relaxation of your mind. Let

2096
07:07:41.240 --> 07:07:53.599
you know that feeling completely calm, loose, and relaxed really

2097
07:07:54.200 --> 07:08:09.880
is a great healing experiences fear and has so many

2098
07:08:11.479 --> 07:08:20.240
positive benefits for your body, mind, and your life. To

2099
07:08:20.360 --> 07:08:28.919
be able to let go everything and to relax completely

2100
07:08:30.840 --> 07:08:39.240
in all parts of your body and mind, even your

2101
07:08:39.360 --> 07:08:54.759
boness are as, all your muscles are arised, even the

2102
07:08:55.080 --> 07:09:08.400
skin that covers your body is relaxed. Every hair.

2103
07:09:11.360 --> 07:09:11.919
That you have.

2104
07:09:13.680 --> 07:09:31.240
Is also deeply relaxed. And your brain really starts to

2105
07:09:31.479 --> 07:09:44.720
feel the benefits of this healing relaxation. And as you

2106
07:09:45.000 --> 07:09:51.479
focus on the inside of your scalp where your brain is,

2107
07:09:53.360 --> 07:10:00.319
you can start to realize and notice the benefits hm

2108
07:10:01.119 --> 07:10:12.720
of your brain relaxing deeply, and it's your brain continues

2109
07:10:12.919 --> 07:10:22.799
to relax sends those messages to the rest of your

2110
07:10:22.880 --> 07:10:40.880
body and your mind to rely, relax more deeply, relax

2111
07:10:41.720 --> 07:10:56.520
me and more completely, letting go of any remaining forces

2112
07:10:58.639 --> 07:11:08.080
or consern allowing them just drop onto the floor because

2113
07:11:08.319 --> 07:11:16.840
they're no longer necessary in this moment, In this moment

2114
07:11:17.080 --> 07:11:31.959
of deep relaxation and calmness, filling your brain with deep

2115
07:11:33.279 --> 07:11:59.319
concentrated heathing, calming, relaxing, every part of your brain feeling

2116
07:12:02.479 --> 07:12:18.759
so loose and comfortable, so relaxed and be peaceful. Your

2117
07:12:18.919 --> 07:12:21.400
brain feels.

2118
07:12:22.599 --> 07:12:23.439
So light.

2119
07:12:25.439 --> 07:12:34.240
And so healthy in that sense of deep, deep comfort

2120
07:12:36.639 --> 07:12:50.680
really does allow you to enjoy those ever increasing sensations

2121
07:12:50.959 --> 07:13:05.319
of comfort that is spreading throughout your body, relaxing each

2122
07:13:07.000 --> 07:13:10.159
and every muscle of your body.

2123
07:13:12.240 --> 07:13:12.720
Eat.

2124
07:13:14.360 --> 07:13:33.599
Deeper and deeper, much more deeper than before, much more

2125
07:13:35.639 --> 07:13:49.319
comfort spreading through your body in your mind, be so

2126
07:13:51.240 --> 07:14:07.279
peaceful and calm, so very very peaceful in avery part

2127
07:14:09.959 --> 07:14:21.360
of your body, letting him go. Mm hmm a everything aything,

2128
07:14:25.040 --> 07:14:42.520
so peaceful and calm, so relax a very second the

2129
07:14:42.840 --> 07:15:11.159
passes you feel d path dpath relax, deeper and deeperlax, calm,

2130
07:15:14.000 --> 07:15:30.360
so calm, peace for so very peace, from your head

2131
07:15:30.959 --> 07:15:43.119
down to your ties. Such peace and comfort growing all

2132
07:15:44.040 --> 07:15:57.319
all the time, Such peace and comfort spreading through your

2133
07:15:57.520 --> 07:16:14.159
body and mind deep deeper, such comforts, spreading and sinking

2134
07:16:14.560 --> 07:16:33.479
deeper into a muscle body, so they feel amazing, solaxed,

2135
07:16:36.959 --> 07:17:03.119
so peace, so solax and peaceful, letting go everything. I'm

2136
07:17:03.119 --> 07:17:09.479
going to do a body scan, focusing on firstly how

2137
07:17:09.599 --> 07:17:14.880
you feel in your body, not trying to change how

2138
07:17:14.959 --> 07:17:20.759
you feel, not trying to relax, not trying to move

2139
07:17:20.840 --> 07:17:27.720
away from any discomfort or stress or tension. Just accepting,

2140
07:17:29.279 --> 07:17:34.360
observing and accepting how you feel in the different parts

2141
07:17:34.439 --> 07:17:41.080
of your body, Just allowing yourself to be exactly as

2142
07:17:41.159 --> 07:17:52.639
you are, to notice to get in touch with how

2143
07:17:52.720 --> 07:17:59.959
you actually feel in this moment. I'm going to start

2144
07:18:00.319 --> 07:18:11.200
off by focusing on your hands. Just be aware of

2145
07:18:11.319 --> 07:18:19.599
your hands. I'd like you to move your hands around,

2146
07:18:21.040 --> 07:18:26.639
just maybe move your fingers a little bit. I've been

2147
07:18:26.799 --> 07:18:33.119
enclosing your hands very gently, just so that you can

2148
07:18:35.080 --> 07:18:42.080
get in touch with how your hands and your fingers feel,

2149
07:18:47.520 --> 07:19:06.680
very very slow. Movements. Now on your feet, and if

2150
07:19:06.759 --> 07:19:10.759
you can just do kind of an equivalent with your

2151
07:19:10.919 --> 07:19:18.040
feet is you've just done with your hands, Maybe turn

2152
07:19:18.159 --> 07:19:26.400
in your ankles, moving your feet around, moving your toes gently,

2153
07:19:29.040 --> 07:19:41.240
but only very gently and very slowly, noticing how your

2154
07:19:41.400 --> 07:19:54.520
feet feel in this moment. Focusing now on your eyes,

2155
07:19:57.560 --> 07:20:04.639
I like you to just focus on your eyelids. Maybe

2156
07:20:04.759 --> 07:20:07.439
you can open and close your eyes a couple of

2157
07:20:07.560 --> 07:20:13.000
times to really get in touch with how you feel

2158
07:20:13.119 --> 07:20:21.119
when you do close your eyes. The muscle changes in

2159
07:20:21.240 --> 07:20:28.119
your eyes when you do close them, maybe raising your eyebrows.

2160
07:20:29.880 --> 07:20:37.680
It stretches the tops of your eyes, perhaps squinting your eyes,

2161
07:20:41.439 --> 07:20:46.759
scrunching up your eyes, just so you can herely get

2162
07:20:46.840 --> 07:20:57.279
in touch with all aspects of how your eyes feel.

2163
07:21:00.119 --> 07:21:15.599
Right now, now focusing on your thighs, and you know

2164
07:21:15.680 --> 07:21:20.959
it just starts you to gently tense your thighs, just

2165
07:21:21.919 --> 07:21:32.599
very very gently, just enough so you can become more

2166
07:21:34.639 --> 07:21:45.680
attuned to the physical sensation of your upper legs, the

2167
07:21:45.799 --> 07:21:48.840
front of your thighs, and the backs of your thighs,

2168
07:21:53.360 --> 07:22:12.759
noticing and observing how your thighs fear. Right now, moving

2169
07:22:13.000 --> 07:22:21.400
your focus to the back of your neck, just noticing

2170
07:22:21.599 --> 07:22:27.639
the back of your neck, the muscles, and of course

2171
07:22:27.799 --> 07:22:32.080
they lead to the side of your neck. They also

2172
07:22:32.400 --> 07:22:37.200
lead to the top of your back, which leads to

2173
07:22:37.319 --> 07:22:42.840
your shoulders. So as your focus on the back of

2174
07:22:42.919 --> 07:22:50.319
your neck, maybe you can move your head gently upwards

2175
07:22:51.479 --> 07:22:57.439
as if you're looking up. Maybe moving your head down

2176
07:22:58.880 --> 07:23:06.240
as if you're looking out. Perhaps moving your headside to side,

2177
07:23:07.400 --> 07:23:20.799
right to left, only very slowly, very gently. I'm not

2178
07:23:21.000 --> 07:23:29.639
trying to force anything. It has to be very very gentle,

2179
07:23:32.680 --> 07:23:44.200
just so you can be more in touch with the feelings,

2180
07:23:46.000 --> 07:23:54.319
with the sensations of physical sensations of how the back

2181
07:23:54.439 --> 07:24:10.599
of your neck feels. Right now, as we now focus

2182
07:24:13.360 --> 07:24:18.599
on the tops of your arms, the parts where your

2183
07:24:18.759 --> 07:24:23.880
biceps and your triceps are between your elbow and your shoulders.

2184
07:24:27.639 --> 07:24:32.560
To focus on those parts, the tops of your arms,

2185
07:24:34.759 --> 07:24:42.319
you may like to just tense them, but very very

2186
07:24:42.479 --> 07:24:51.720
gently and slowly. See you're not straining or put in

2187
07:24:51.840 --> 07:25:02.520
any pressure whatsoever on your arms. It's just so that

2188
07:25:02.840 --> 07:25:11.360
you can gain more of a sense of how your

2189
07:25:12.080 --> 07:25:23.479
upper arms are feeling in this moment, and just noticing

2190
07:25:24.919 --> 07:25:36.159
as you gently, very gently and slowly tighten the muscles

2191
07:25:37.520 --> 07:25:46.560
and then let go. Notice how the tops of your

2192
07:25:46.759 --> 07:26:05.919
arms feel right now, as now focus on your stomach,

2193
07:26:08.759 --> 07:26:13.360
the area the lower abdomen area below your belly button,

2194
07:26:15.759 --> 07:26:22.959
moving all the way down to your hips, just above

2195
07:26:23.080 --> 07:26:36.279
your grind. Maybe you're able to tense these muscles in

2196
07:26:36.439 --> 07:26:52.240
that area very very gently and slowly, if that's a

2197
07:26:52.360 --> 07:26:57.560
difficult thing to do, and maybe you can just move

2198
07:26:59.119 --> 07:27:07.000
your body, pushing your stomach up, maybe moving a little

2199
07:27:07.040 --> 07:27:13.159
bit to a side using your hips, just so you

2200
07:27:13.680 --> 07:27:22.680
can get more in tune with how your lower abdomen

2201
07:27:22.959 --> 07:27:42.680
area is feeling in this moment. Just noticing the physical

2202
07:27:44.560 --> 07:28:05.000
sensations of your lower abdomen as you move your attention

2203
07:28:07.479 --> 07:28:18.959
to your mouth, noticing your lips and inside your mouth,

2204
07:28:21.240 --> 07:28:38.439
your teeth, your guns, your tongue, Just noticing how your

2205
07:28:38.639 --> 07:28:45.240
tongue in your mouth feels, and it may help by

2206
07:28:47.360 --> 07:28:54.639
moving your tongue around your mouth, moving it to your left,

2207
07:28:56.400 --> 07:29:02.080
maybe pressing it gently against the side of your mouth,

2208
07:29:03.639 --> 07:29:08.599
and then to the right gently to the side of

2209
07:29:08.720 --> 07:29:16.639
your mouth, perhaps pressing up against the top of your mouth,

2210
07:29:17.799 --> 07:29:23.680
and then down gently against the bottom of your mouth,

2211
07:29:26.360 --> 07:29:42.560
ays very slowly and a very very gentle so that

2212
07:29:42.799 --> 07:29:58.240
you can be aware of how you feel in your

2213
07:29:58.360 --> 07:30:19.639
mouth area. Now I'm going to focus on your wrists,

2214
07:30:30.240 --> 07:30:37.319
and I'll ask you to maybe just routine your wrists

2215
07:30:39.200 --> 07:30:47.240
by moving your hands in a circular motion very gently

2216
07:30:49.159 --> 07:30:53.080
and slowly, just.

2217
07:30:54.840 --> 07:30:56.200
So you can.

2218
07:31:01.919 --> 07:31:20.959
Feel the sensations that you are currently experiencing in your risks.

2219
07:31:25.040 --> 07:31:35.080
Perhaps move in your hands up and down again very

2220
07:31:37.680 --> 07:32:14.240
very gently and slowly, very gentzl and slow. As we

2221
07:32:14.560 --> 07:32:31.560
now start to observe in lower back. The bad part

2222
07:32:31.880 --> 07:32:49.319
is just above your hips where your coxis are a

2223
07:32:49.479 --> 07:32:56.360
whole area which also really does include the signs of

2224
07:32:56.479 --> 07:33:07.279
your body because those muscles was very much connected as

2225
07:33:07.360 --> 07:33:14.439
those muscles also move into your hip aia connect into

2226
07:33:14.560 --> 07:33:29.520
your buttocks the sides of your hips, and if you're

2227
07:33:30.759 --> 07:33:39.520
physically able to do so, maybe you can very gently

2228
07:33:41.720 --> 07:33:55.040
just move body ever so slightly, very slowly some side

2229
07:33:55.240 --> 07:34:15.279
to side, just enough sa gauge how you feel in

2230
07:34:15.439 --> 07:34:30.520
your lower back. Perhaps it could even move your hips

2231
07:34:30.919 --> 07:34:49.279
gently up and down, gently, slowly in order to be

2232
07:34:49.840 --> 07:34:59.159
in touch with the physical sensations of your lower back.

2233
07:35:16.240 --> 07:35:32.080
As we know, your attention to your jaw, the area

2234
07:35:32.439 --> 07:35:37.759
from your chin all the way up to near where

2235
07:35:37.799 --> 07:35:56.720
your ears are. Oh, your jaw, you can just if

2236
07:35:56.759 --> 07:36:07.000
it's okay to do sid gently open your mouth, not wide,

2237
07:36:07.520 --> 07:36:22.560
no stretching, just very gently and slowly opening your mouthing,

2238
07:36:22.840 --> 07:36:41.279
closing your mouth very gently and slowly, so you can

2239
07:36:44.400 --> 07:37:24.560
be in touch with how your jaw feels now. And

2240
07:37:24.759 --> 07:37:40.119
I just sit down your chest area, and you don't

2241
07:37:40.319 --> 07:37:47.680
need to do anything to move your chest because it

2242
07:37:47.959 --> 07:37:58.880
moves every time you breathe, and it moves very gently

2243
07:38:00.759 --> 07:38:18.000
and slowly automatically with each breath you take. As you

2244
07:38:18.479 --> 07:39:05.520
focus on how your chest feels when you pray, move

2245
07:39:05.720 --> 07:39:20.639
in your focus to your forearms, your elbows. Maybe you're

2246
07:39:20.799 --> 07:39:34.400
able to very gently and slowly tense the muscles in

2247
07:39:34.560 --> 07:39:41.520
your forearms, and when you do that, you can feel

2248
07:39:44.759 --> 07:40:13.560
your elbows as well. Very gently and slowly, gently.

2249
07:40:16.479 --> 07:40:18.439
And softly.

2250
07:40:22.000 --> 07:41:00.919
Obsav your forearms and helpers. No your focus the rest

2251
07:41:01.040 --> 07:41:14.119
of your back, your upper back in the middle the

2252
07:41:14.479 --> 07:41:34.159
middle of your back again, this part of your body news.

2253
07:41:36.360 --> 07:41:46.000
Also every time you pray, you may not notice that

2254
07:41:48.200 --> 07:42:01.200
usually as you observe your upper back and doff your back,

2255
07:42:04.880 --> 07:42:59.799
you can really feel that gentle and m m mm

2256
07:42:59.840 --> 07:43:10.880
hm move in your focus into your hip area, the butties,

2257
07:43:13.240 --> 07:43:22.799
the grain, those muscles, and those bones in your midsection.

2258
07:43:50.439 --> 07:44:10.360
Just noticing how you're hips feel. Right now, you can

2259
07:44:12.959 --> 07:44:26.560
very very gently move your hips maybe side to side

2260
07:44:28.119 --> 07:45:18.959
very gently and s y very gently softly, and everything

2261
07:45:21.200 --> 07:45:35.720
starts to slow down, including the thoughts in your mind

2262
07:45:37.400 --> 07:45:47.560
and your mind itself just starts to gradually. It doesn't

2263
07:45:47.599 --> 07:45:55.200
have to be instant, but just gradually starting to It's

2264
07:45:55.200 --> 07:46:04.279
almost like time is story Chin. It's a slower pace

2265
07:46:06.759 --> 07:46:11.919
to maybe what you're used to in your day to

2266
07:46:12.080 --> 07:46:38.759
day life. It's a slower movement of energy, very small

2267
07:46:39.080 --> 07:46:47.119
movements which make up the larger movements, which is always

2268
07:46:47.159 --> 07:46:54.799
the case. Now. When you move your hand, it might

2269
07:46:54.959 --> 07:46:58.799
seem like it's one movement, but it's lots of minute

2270
07:46:59.560 --> 07:47:10.680
different muscles moving in accordance with each other. And what

2271
07:47:11.000 --> 07:47:23.439
happens in this space that we're sharing is we move

2272
07:47:23.599 --> 07:47:44.279
from that big movement into those smaller movements, starting to

2273
07:47:44.479 --> 07:47:55.520
focus on how your body feels, not just as a whole,

2274
07:47:56.919 --> 07:47:59.919
not just oh, i'm feel in this way. I'm feeling

2275
07:48:00.040 --> 07:48:05.599
and stressed or tense, or I'm feeling relaxed and calm.

2276
07:48:06.880 --> 07:48:13.520
I'm feeling this way, I'm feeling that way. Starting to

2277
07:48:13.759 --> 07:48:24.959
notice that your body begins to present to you small

2278
07:48:26.080 --> 07:48:42.439
feelings around your body, small physical sensations in your legs,

2279
07:48:45.200 --> 07:48:58.400
whether pleasurable or not. Maybe resisting the temptation to label

2280
07:48:58.520 --> 07:49:08.040
them or to judge them those feelings, just thinking them,

2281
07:49:08.959 --> 07:49:21.919
thinking about them is just being neutral, just feelings, not

2282
07:49:22.119 --> 07:49:33.200
being particularly concerned, but just noticing what your body is

2283
07:49:33.360 --> 07:49:47.240
telling you. Feelings in your arms, instead of feeling the

2284
07:49:47.439 --> 07:49:57.520
whole of the arm, maybe notice those individual feelings, all

2285
07:49:57.560 --> 07:50:09.639
those different muscles and the skin, the hairs of your arms,

2286
07:50:11.599 --> 07:50:25.639
all the internal parts of your arms, the veins, the bones,

2287
07:50:28.520 --> 07:50:34.520
just being aware of maybe your elbow on your right

2288
07:50:34.720 --> 07:50:45.319
arm has a certain feeling. Maybe your left wrist also

2289
07:50:45.599 --> 07:51:08.639
has its own individual physical sensation. What about your forearm

2290
07:51:09.680 --> 07:51:21.880
on your right arm, You're right forearm, there may not

2291
07:51:22.040 --> 07:51:29.799
be any particular feeling that you could even give a

2292
07:51:29.919 --> 07:51:37.080
name to, may not feel like anything other than just

2293
07:51:37.720 --> 07:51:48.119
a feeling, you know it's there. The feelings in your shoulders,

2294
07:51:50.959 --> 07:51:54.720
perhaps your shoulders when you think about them, kind of

2295
07:51:54.759 --> 07:51:59.799
almost like they're the same, you know, the same feeling,

2296
07:52:01.639 --> 07:52:04.959
almost like you both of your shoulders are just one thing,

2297
07:52:06.599 --> 07:52:17.599
but of course they're not. And when you focus on

2298
07:52:17.720 --> 07:52:25.319
your left shoulder and then on your right shoulder, maybe

2299
07:52:25.799 --> 07:52:31.319
find that you move the muscles a little bit, maybe

2300
07:52:31.439 --> 07:52:45.840
tense the muscles gently, noticing the difference in each shoulder

2301
07:52:57.119 --> 07:53:12.720
and your lower back, the left side of your lower

2302
07:53:12.840 --> 07:53:24.200
back and the right side of your lower back, and

2303
07:53:24.279 --> 07:53:29.520
of course that connection to your buttocks and to your hips,

2304
07:53:37.000 --> 07:53:40.599
and also moving up into the middle of your back.

2305
07:53:50.479 --> 07:53:54.520
And sometimes like right now, actually I want to focus

2306
07:53:54.639 --> 07:54:00.200
on their part. When I focus on my buttocks and

2307
07:54:00.279 --> 07:54:04.279
then I focused on the middle of my back, I

2308
07:54:04.400 --> 07:54:07.240
almost felt like the muscles in my lower back were

2309
07:54:07.319 --> 07:54:19.119
being stretched very gently, just stretched a little bit. Even

2310
07:54:19.159 --> 07:54:27.799
though I wasn't doing anything to try to stretch your

2311
07:54:27.840 --> 07:54:32.680
lower back, it just seemed to happen. The feeling of

2312
07:54:34.959 --> 07:54:52.799
very gently stretching your lower back comes along. I have

2313
07:54:53.080 --> 07:55:20.119
feeling your chest, just noticing what sensations you are experiencing

2314
07:55:20.919 --> 07:55:36.000
in your chest right now, and there's so much of

2315
07:55:36.119 --> 07:55:40.799
the chest. Obviously, there's the collar bone leading to the chest.

2316
07:55:41.639 --> 07:55:49.919
You've got the chest bone, You've got the muscles in

2317
07:55:50.040 --> 07:55:57.959
your chest. Of course, if you're female, there's possibly the breasts.

2318
07:55:59.279 --> 07:56:07.439
If you're male, you've got the different well why not

2319
07:56:07.560 --> 07:56:14.279
that different these days. But there may be more muscles

2320
07:56:15.080 --> 07:56:20.520
at the top of the chest, but at the side

2321
07:56:20.919 --> 07:56:25.319
underneath it's pretty much the same whether you're a man

2322
07:56:25.439 --> 07:56:30.479
or a woman. There's muscles there, muscles that stretch out

2323
07:56:31.880 --> 07:56:35.880
to your back as well as breast tissue. It stretches

2324
07:56:36.479 --> 07:56:43.759
and moves into your back to just being aware of

2325
07:56:43.840 --> 07:57:04.880
your chest, being with whatever feeling there is in your chest.

2326
07:57:20.520 --> 07:57:28.000
When I noticed that, I focus on my chest, I

2327
07:57:28.240 --> 07:57:33.200
feel it in my back and my upper back. I mean,

2328
07:57:33.279 --> 07:57:36.200
I guess the obvious reason would be because you know,

2329
07:57:36.200 --> 07:57:46.959
I'll breathe in in then it stretches my chest and

2330
07:57:47.319 --> 07:58:01.200
my back at the same time. It feels it feels okay,

2331
07:58:08.000 --> 07:58:12.759
doesn't feel I got a little bit of pain in

2332
07:58:12.880 --> 07:58:20.799
my right chest, A little bit not pain, but little discomfort,

2333
07:58:20.919 --> 07:58:30.959
maybe stiffness possibly, I don't know. I noticed my shoulders

2334
07:58:31.000 --> 07:58:39.919
are also wanting to flex for some reason. I think

2335
07:58:39.959 --> 07:58:48.319
that's probably part of my upper back, that connection between

2336
07:58:48.439 --> 07:58:52.560
my shoulders and my upper back, because I can move

2337
07:58:52.639 --> 07:58:59.880
my shoulders and stretch the muscles in my back, moving

2338
07:59:00.040 --> 07:59:06.439
the shoulders backwards or up, which then moves I think

2339
07:59:06.520 --> 07:59:22.439
it's the scapulous in your back. It feels quite nice. Actually,

2340
07:59:27.759 --> 07:59:30.919
a good thing about this is you can, if you

2341
07:59:31.080 --> 07:59:45.000
want to, you can just flex or stimulate the various

2342
07:59:45.240 --> 07:59:52.720
muscles in your body gently in order to get more

2343
07:59:52.759 --> 08:00:03.080
of the sense of how they feel. And when you're relaxing,

2344
08:00:07.880 --> 08:00:11.919
when you do tense and muscle and you let it

2345
08:00:12.080 --> 08:00:19.439
go and you let it relax, it relaxes way more

2346
08:00:21.080 --> 08:00:31.119
than it would normally. That you have to feel that

2347
08:00:31.200 --> 08:00:35.040
you're able to do that. There's no point doing it

2348
08:00:35.240 --> 08:00:41.080
if there's an issue with the per part of your body.

2349
08:00:44.560 --> 08:00:51.119
You need to be gentle with yourself at all times

2350
08:00:53.759 --> 08:01:05.279
when relaxing deeply. It's important ye to be kind to yourself.

2351
08:01:12.840 --> 08:01:21.319
As you notice your mind, how much has your mind

2352
08:01:21.639 --> 08:01:48.880
slowed down since we started this recording? How come and

2353
08:01:49.119 --> 08:02:01.119
peaceful is your mind right now? Nothing to think about

2354
08:02:03.680 --> 08:02:10.840
and just my voice to listen to, because you know,

2355
08:02:11.360 --> 08:02:21.880
the intention behind this recording is relaxation. At the very

2356
08:02:22.040 --> 08:02:28.360
least for you to feel more relaxed at the end

2357
08:02:28.439 --> 08:02:36.639
of the recording than you did at the beginning, at

2358
08:02:36.680 --> 08:02:48.360
the very least, for your mind to slow down as

2359
08:02:48.400 --> 08:03:00.880
your body continues to relax, because that's that's what you

2360
08:03:02.479 --> 08:03:22.319
want to happen. That's what you expect to happen, for

2361
08:03:22.560 --> 08:03:40.720
relaxation to fill your body, maybe calm in your mind

2362
08:03:42.240 --> 08:03:49.720
to the point of boredom. When you start maybe to

2363
08:03:55.400 --> 08:04:37.119
drift away breasting, it's almost as if you're moving further

2364
08:04:37.279 --> 08:04:45.560
away from your body in your mind, just leaving that there,

2365
08:04:53.520 --> 08:04:57.840
kind of liking it an escape pod in a spaceship

2366
08:04:58.200 --> 08:05:01.400
and movie, a space face movie, you know, when they

2367
08:05:01.479 --> 08:05:05.439
get into a little pard in it, since the man

2368
08:05:07.439 --> 08:05:30.720
far away from the spaceship, safe to dream and continue

2369
08:05:36.119 --> 08:06:48.959
to relax, drifting so slow and be so so rare

2370
08:07:02.200 --> 08:07:36.799
and peace and focusing on the feeling of those individual

2371
08:07:37.360 --> 08:07:47.080
parts of your body. That's a relaxing. One by one,

2372
08:07:54.759 --> 08:08:07.119
you may find that every now and then you realize

2373
08:08:07.279 --> 08:08:18.119
that you aren't listening to my voice because your mind

2374
08:08:18.720 --> 08:08:33.479
started to imagine something different, maybe started to almost move

2375
08:08:33.680 --> 08:08:42.759
into some kind of a dreamy state, and then you

2376
08:08:42.880 --> 08:08:49.680
become aware of my voice again and even though you

2377
08:08:50.680 --> 08:08:56.840
may want to focus on my voice, you may also

2378
08:08:57.599 --> 08:09:11.400
wish to allow your mind to just drift naturally into

2379
08:09:11.520 --> 08:09:32.959
that space of comfort and safety. As you feel more

2380
08:09:33.599 --> 08:09:46.840
comfort spreading through your body like a warm blanket covering

2381
08:09:47.000 --> 08:10:01.000
you gently, keeping your body at just the perfect temperature.

2382
08:10:11.439 --> 08:10:21.799
And even if you can hear background sounds, they just

2383
08:10:23.240 --> 08:10:40.200
don't seem to matter anymore. There's that sensor peace spreads

2384
08:10:40.720 --> 08:10:54.400
through your mind like a gentle breeze, yet strong enough

2385
08:10:54.680 --> 08:11:10.959
to blow away all negativity, strong enough to remove from

2386
08:11:11.000 --> 08:11:20.759
your mind any anxiety or stress that was there before,

2387
08:11:29.080 --> 08:11:38.000
and blow away any other thoughts or feelings that just

2388
08:11:39.799 --> 08:12:04.200
don't fit with the sense relaxation that it's feeling your

2389
08:12:04.279 --> 08:12:27.159
body and your mind. Unless you focus on your mind

2390
08:12:29.319 --> 08:12:34.639
and count down from ten down to one, and with

2391
08:12:35.000 --> 08:13:00.880
each number you hear, your mind will become slightly more relaxed,

2392
08:13:03.680 --> 08:13:06.360
just just slightly.

2393
08:13:08.919 --> 08:13:08.959
So.

2394
08:13:09.119 --> 08:13:16.159
From ten down to nine, just a slight movement. From

2395
08:13:16.319 --> 08:13:28.599
nine down to eight, just another small change in how

2396
08:13:28.720 --> 08:13:41.759
you feel. Eight down to seven. That feeling is a gap,

2397
08:13:42.680 --> 08:13:48.240
almost like a gap that starts to get wider, the

2398
08:13:48.400 --> 08:13:56.639
gap between those feelings that you used to have in

2399
08:13:56.759 --> 08:14:05.680
your mind compared to the feelings you have there growing now,

2400
08:14:07.400 --> 08:14:17.200
feelings of comfort and security and confidence, and the gap

2401
08:14:17.639 --> 08:14:23.759
becomes wider. Eight down to seven, seven, down to six,

2402
08:14:27.439 --> 08:14:32.439
and when you get to five, the mind will start

2403
08:14:32.560 --> 08:14:45.520
to have a certain physical sensation, most like there's a

2404
08:14:45.840 --> 08:14:52.439
magnet outside of your head sucking the tension and the

2405
08:14:52.759 --> 08:15:00.439
stress and any remaining feelings that you don't want, sucking

2406
08:15:00.520 --> 08:15:09.560
them out through your skull. And then down to four

2407
08:15:11.560 --> 08:15:18.360
you can start to really experience that sense of not

2408
08:15:18.639 --> 08:15:28.840
just emptiness, but space, a place full of fresh air,

2409
08:15:33.680 --> 08:15:40.400
a place where you can stretch. It's almost as if

2410
08:15:40.520 --> 08:15:44.560
as you go down to four and three your mind

2411
08:15:44.720 --> 08:15:56.680
is expanding with this sense of peace and tranquility growing.

2412
08:15:59.279 --> 08:16:05.400
That's a most down to When you get to one,

2413
08:16:06.880 --> 08:16:15.400
your mind just feels exactly how you want to feel,

2414
08:16:18.959 --> 08:16:34.599
almost a perfect feeling, maybe the sensation that.

2415
08:16:36.200 --> 08:16:37.599
You'd like to keep.

2416
08:16:40.639 --> 08:16:51.479
A place that's safe, where nothing can affect you at all,

2417
08:17:03.159 --> 08:17:07.880
and you can stay in that that space of comfort

2418
08:17:08.000 --> 08:17:17.720
and confidence, confident in your own ability to create this

2419
08:17:18.639 --> 08:17:24.639
space and this feeling of comfort within your own mind

2420
08:17:26.200 --> 08:17:35.840
just by counting and ten down to one. And this

2421
08:17:36.080 --> 08:17:40.439
is something that you can do yourself when you're on

2422
08:17:40.560 --> 08:17:48.279
your own the time when you can maybe sit down,

2423
08:17:49.279 --> 08:18:00.200
maybe just for a few minutes, close your eyes, just

2424
08:18:00.479 --> 08:18:13.000
counts slowly from ten down to one and re experience

2425
08:18:14.759 --> 08:18:25.080
these feelings in your mind. And when you feel that

2426
08:18:25.279 --> 08:18:40.400
way in your mind, your body copies your mind, and

2427
08:18:40.560 --> 08:18:46.880
that feeling is spread through your spine and your nervous

2428
08:18:47.000 --> 08:18:55.439
system into every part of your body, travels through your bloodstream,

2429
08:19:01.000 --> 08:19:21.479
healing and relaxing every particle of your existence. Now we

2430
08:19:21.639 --> 08:19:30.400
can we can practice this a few times before the

2431
08:19:30.599 --> 08:19:35.080
end of the recording, and then you can practice on

2432
08:19:35.240 --> 08:19:42.759
your own. And each time you count for ten about one,

2433
08:19:47.439 --> 08:19:58.560
the feelings of comfort, calmness, and deep deep relaxation becomes

2434
08:19:58.880 --> 08:20:14.720
stronger and deeper, filling your mind and your brain with

2435
08:20:15.000 --> 08:20:24.479
these positive chemicals. The spread throughout your body, relaxing you

2436
08:20:26.479 --> 08:20:35.959
so quickly, relaxing your whole body and mind so very,

2437
08:20:37.680 --> 08:20:48.919
very easily just by counting from ten down to one.

2438
08:20:54.040 --> 08:20:57.040
So we're going to do now. I'm going to count

2439
08:20:57.119 --> 08:21:01.759
from ten down to one, like you to repeat the

2440
08:21:01.959 --> 08:21:08.759
number after me. So when I say ten, you can

2441
08:21:08.919 --> 08:21:22.400
just repeat to yourself ten. Just notice, be aware of

2442
08:21:22.680 --> 08:21:34.279
how you feel in your mind and your body. Then

2443
08:21:34.319 --> 08:21:48.159
when I say nine, you can repeat to yourself nine again,

2444
08:21:50.159 --> 08:21:59.479
noticing the increase in comfort and calmness in your mind

2445
08:22:00.759 --> 08:22:09.759
and in your body the same when I say eight,

2446
08:22:12.799 --> 08:22:24.360
want I say seven, six, when I say five, four,

2447
08:22:28.319 --> 08:22:40.319
when I say three, two, and lastly when I say one,

2448
08:22:42.919 --> 08:22:53.680
Can you beat that number? Now? Of course, when you

2449
08:22:54.959 --> 08:23:00.279
do this on your own without listening to me, you

2450
08:23:00.400 --> 08:23:07.159
can say the numbers or whatever speed that you feel

2451
08:23:08.159 --> 08:23:16.959
is necessary for you, so you can adapt. So you

2452
08:23:17.159 --> 08:23:21.400
feel you want to say the numbers ten down to

2453
08:23:21.680 --> 08:23:27.880
one faster than I do, then you go ahead and

2454
08:23:28.000 --> 08:23:31.479
do that. Or if you feel when you do it

2455
08:23:31.599 --> 08:23:38.279
yourself that you'd like to have more more space between

2456
08:23:38.400 --> 08:23:45.200
the numbers, maybe take a lot longer to get from

2457
08:23:45.400 --> 08:23:55.599
ten all the way down to one, that's your choice

2458
08:23:55.680 --> 08:24:08.759
also to do. So, I'm gonna count from ten down

2459
08:24:08.880 --> 08:24:17.840
to one, and when I get to one, that will

2460
08:24:17.919 --> 08:24:23.599
be the end of this recording, unless, of course, you're

2461
08:24:23.680 --> 08:24:48.560
listening with music, and the music will continue. Ten nine.

2462
08:25:13.279 --> 08:28:40.880
Four US.

2463
08:28:38.319 --> 08:28:51.159
USA U.

2464
08:29:07.159 --> 08:29:53.000
Twenty nineteen, eighteen, seventeen, sixteen fifteen, fourteen, thirteen twelve eleven,

2465
08:29:57.959 --> 08:30:44.720
ten nine eight, seven, six, five, four, three two one.

2466
08:30:53.119 --> 08:31:03.479
Now open your eyes, noticing how you physically feel having

2467
08:31:03.599 --> 08:31:11.200
counted down from twenty to one, allowing stress and tension

2468
08:31:11.720 --> 08:31:16.360
to leave through your fingertips and your toes. And as

2469
08:31:16.360 --> 08:31:21.080
you focus on your fingertips, maybe they feel a little

2470
08:31:21.159 --> 08:31:28.319
bit tingly, which is I suppose quite understanding, considering the

2471
08:31:28.479 --> 08:31:39.279
tension has been exiting your body through your fingertips. So

2472
08:31:39.439 --> 08:31:41.880
now I'm going to count from twenty down to one again.

2473
08:31:42.360 --> 08:31:50.840
This time you got to feel relief of tension and

2474
08:31:51.000 --> 08:31:53.959
stress in the anxiety that.

2475
08:31:54.000 --> 08:31:54.479
You may have.

2476
08:31:59.119 --> 08:32:07.520
Leaving through your stomach. Just leaving through your stomach, almost

2477
08:32:07.560 --> 08:32:13.319
as if it's just releasing the whole of your stomach.

2478
08:32:14.159 --> 08:32:18.720
You'll navl to just above your chest or below your

2479
08:32:18.799 --> 08:32:23.680
chest rather so surrounding your belly button area, the whole area.

2480
08:32:25.799 --> 08:32:30.000
You can feel the tension of your body where there's

2481
08:32:30.119 --> 08:32:35.799
left just releasing from that area, and you may notice

2482
08:32:35.919 --> 08:32:38.360
that your stomach will become very relaxed.

2483
08:32:39.880 --> 08:32:42.560
As I count down from.

2484
08:32:42.439 --> 08:33:49.799
Twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight,

2485
08:33:53.880 --> 08:34:26.279
seven six by oh three two what and you can

2486
08:34:26.360 --> 08:34:28.919
open your eyes again if you choose, or you can

2487
08:34:29.000 --> 08:34:35.200
just keep them closed because it feels relaxing. Just notice,

2488
08:34:35.200 --> 08:34:40.000
say your stomach feels I notice as your focus, just

2489
08:34:40.799 --> 08:34:45.080
do a little scan of your body. It's not to

2490
08:34:45.159 --> 08:34:54.560
say your body feels focusing on upper body, back, chest,

2491
08:34:54.919 --> 08:35:06.720
stomach lags, arms, hands, feet, just noticing, and you know,

2492
08:35:06.959 --> 08:35:12.520
you may start to feel more of a sense of tiredness,

2493
08:35:13.840 --> 08:35:18.400
which may be the reason you listening to this recording

2494
08:35:18.599 --> 08:35:24.880
because you would like to let go completely of everything

2495
08:35:27.360 --> 08:35:37.159
and dread off into a nice, natural, calm, relaxing sleep.

2496
08:35:44.720 --> 08:35:54.119
So now we're going to focus on your forehead, and

2497
08:35:54.240 --> 08:35:57.040
if you choose, you can incorporate your eyes in this

2498
08:35:57.360 --> 08:36:04.000
focus as well. Your forehead and your eyes, it's that

2499
08:36:04.159 --> 08:36:09.040
whole area basically, almost as if you were wearing a mask,

2500
08:36:09.240 --> 08:36:13.319
you know, like a I don't know, a Batman mask

2501
08:36:13.520 --> 08:36:19.360
or something, or I'm trying to find zorro or something,

2502
08:36:19.400 --> 08:36:21.520
you know, the kind of mask that covers your eyes

2503
08:36:22.040 --> 08:36:27.959
but also covers quite a lot of the forehead. We're

2504
08:36:28.040 --> 08:36:31.040
focusing on that area because that's the area that we're

2505
08:36:31.080 --> 08:36:35.439
now going to release tension and stress from your mind

2506
08:36:37.360 --> 08:36:41.200
and your brain, from your mind, and any tension that

2507
08:36:41.319 --> 08:36:45.159
you may have remaining in your face, in your neck,

2508
08:36:45.639 --> 08:36:51.479
and your jaw, your eyes, your forehead, or your scalp,

2509
08:36:53.119 --> 08:36:58.400
So basically any tension within your head area, including your

2510
08:36:58.560 --> 08:37:07.279
mind and your green that's going to be released through

2511
08:37:07.400 --> 08:37:14.520
or fullhead in your eyes as I countdown again from

2512
08:37:15.080 --> 08:38:35.240
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,

2513
08:38:39.360 --> 08:39:14.919
five three, Noticing as you scan your face with jaw,

2514
08:39:15.479 --> 08:39:24.319
your eyes with cheap bones, your ears, your forehead, your scalp,

2515
08:39:25.959 --> 08:39:29.599
your neck, the back of your neck, in the front

2516
08:39:29.680 --> 08:39:33.880
of your neck, the side of your neck, and the throat.

2517
08:39:36.080 --> 08:39:36.720
Mm hmmm.

2518
08:39:39.799 --> 08:39:50.880
Noticing being aware of the comfort increased be in the relaxation,

2519
08:39:53.000 --> 08:39:57.919
not just in your head and neck and mind, also

2520
08:39:58.400 --> 08:40:07.880
the rest of your body. Just notice how loose and

2521
08:40:08.159 --> 08:40:14.560
calm you feel, and how easily it is to just

2522
08:40:14.759 --> 08:40:41.880
let go completely, let go completely, how easily so I'm

2523
08:40:41.919 --> 08:40:45.319
going to do now is I'm going to focus on

2524
08:40:45.400 --> 08:40:52.520
the top of your head and am We're going to

2525
08:40:52.599 --> 08:41:01.720
allow every last piece of tension or stress that might

2526
08:41:02.959 --> 08:41:08.919
be lingering or hiding in your body or mind or head.

2527
08:41:10.319 --> 08:41:10.680
To just.

2528
08:41:12.439 --> 08:41:15.319
Be sucked out at the top.

2529
08:41:15.119 --> 08:41:15.880
Of your head.

2530
08:41:18.319 --> 08:41:19.080
At least.

2531
08:41:22.520 --> 08:41:29.720
And yeah, I wants sucked out into the clouds. Imagine

2532
08:41:29.720 --> 08:41:35.919
a bit cloud above your Head's like a whirlpool, and

2533
08:41:36.040 --> 08:41:38.680
this is can suck that tension.

2534
08:41:39.919 --> 08:41:41.560
Out the top of your head.

2535
08:41:43.680 --> 08:41:52.479
And just take it away the good to focus. Imagine

2536
08:41:52.479 --> 08:41:56.159
an opening on the top of your head with that

2537
08:41:56.599 --> 08:42:01.919
tension and stress and any romaine issues may be, worries

2538
08:42:02.040 --> 08:42:03.880
of concerns that have no.

2539
08:42:04.240 --> 08:42:04.759
Use to you.

2540
08:42:04.959 --> 08:42:08.720
Now you can all be sucked down at the top

2541
08:42:08.759 --> 08:42:15.200
of your head. I've taken away. As I count down

2542
08:42:15.279 --> 08:43:50.759
again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, even, ten, nine, eight, seven,

2543
08:43:55.439 --> 08:44:37.599
six by four three to wha breath. I'm noticing how

2544
08:44:37.720 --> 08:44:51.759
you feel, how relaxed and calm you physically and mentally

2545
08:44:51.959 --> 08:45:08.119
fail right now, help peaceful your mind feels. It feels

2546
08:45:08.360 --> 08:45:13.360
so nice to just let go, to give yourself some

2547
08:45:13.599 --> 08:45:27.240
space to breathe easily, to think calmly, just to take

2548
08:45:27.279 --> 08:45:34.439
a break from all that pointless worry and concerns about

2549
08:45:34.599 --> 08:45:41.279
things that you don't need to think about right now,

2550
08:45:44.080 --> 08:45:49.880
because this is your time to let go. This is

2551
08:45:50.000 --> 08:46:00.279
your space to enjoy feeling deeply relaxed, peaceful in your mind, mind,

2552
08:46:01.479 --> 08:46:10.840
relaxed in your body. I can feel so good, so

2553
08:46:11.400 --> 08:46:19.680
nice to just not have to do anything, to be

2554
08:46:19.840 --> 08:46:30.479
able to really enjoy that serenity that comes of letting

2555
08:46:30.639 --> 08:46:44.080
go completely, that peacefulness that comes with being in this

2556
08:46:45.959 --> 08:46:56.000
peaceful space. And you can keep this sense of calmness

2557
08:46:56.880 --> 08:46:57.919
for as long.

2558
08:46:57.680 --> 08:46:58.759
As you choose.

2559
08:47:06.799 --> 08:47:12.520
If you choose to drift off into a deep, healing,

2560
08:47:12.880 --> 08:47:21.599
natural sleep, then you can do that. It's completely up

2561
08:47:21.720 --> 08:47:29.599
to you. And you can keep this feeling of calmness

2562
08:47:30.599 --> 08:47:37.000
physically in your mind as long as you choose to

2563
08:47:37.159 --> 08:47:52.479
feel completely relaxed, completely relaxed. And I'd like you to

2564
08:47:52.959 --> 08:48:06.880
make up your mind that you're going to relax, and

2565
08:48:06.880 --> 08:48:10.119
I want to explore that with you. What it feels

2566
08:48:10.279 --> 08:48:17.080
like when you actually decide that you're going to relax,

2567
08:48:18.759 --> 08:48:25.360
not forcing yourself, but giving yourself that. Yes, it is

2568
08:48:25.439 --> 08:48:30.439
a command, really, isn't it. When you're telling yourself relax

2569
08:48:32.639 --> 08:48:37.880
in a gentle but firm way, that only you can

2570
08:48:38.000 --> 08:48:42.880
really tell yourself in that way. You can't really have

2571
08:48:43.000 --> 08:48:47.639
someone else saying to you, now it relax, relax, you know,

2572
08:48:48.639 --> 08:48:51.919
and it needs to be gentle, but you can't. Someone

2573
08:48:51.959 --> 08:48:58.959
else can't really have the same the same kind of

2574
08:48:59.520 --> 08:49:08.520
influence or power that you have over your own physicality,

2575
08:49:09.360 --> 08:49:18.360
over how you feel, because when you say it to

2576
08:49:18.479 --> 08:49:26.880
yourself it means more. It's personal, and your brain and

2577
08:49:27.080 --> 08:49:32.400
your unconscious mind and your body listens to what you say.

2578
08:49:34.720 --> 08:49:38.159
So for example, we'll test it out and do a

2579
08:49:38.200 --> 08:49:42.159
little test, a few little tests along the way, and

2580
08:49:42.319 --> 08:49:47.279
you can get more of an idea of the force,

2581
08:49:48.240 --> 08:49:54.959
the positive force that you can have in creating a

2582
08:49:55.119 --> 08:49:59.080
sense of comfort and relaxation in your body and your

2583
08:49:59.159 --> 08:50:08.479
mind quite quickly just by you telling yourself to relax.

2584
08:50:13.159 --> 08:50:16.759
So I'm going to start by it's focus on your hands.

2585
08:50:20.400 --> 08:50:22.599
To focus on your hands and just tell your hands

2586
08:50:23.000 --> 08:50:28.919
to relax, and just say relax. As you focus on

2587
08:50:29.000 --> 08:50:35.959
your hands, you could say, my hands are relaxed, or

2588
08:50:36.000 --> 08:50:40.159
I want my hands to relax. I think if you

2589
08:50:40.279 --> 08:50:47.080
actually do it directly by focusing and imagining that your

2590
08:50:47.240 --> 08:50:51.040
hands can hear what you're saying. You know they've got

2591
08:50:51.080 --> 08:50:57.119
little ears, w a little weird. So talking to your

2592
08:50:57.240 --> 08:51:13.759
hands and just say relax, yes, medicine. Now your hands

2593
08:51:13.799 --> 08:51:29.400
start to relax. Now focus on your eyes and tell

2594
08:51:29.400 --> 08:51:32.720
your eyes to relax. You just say in the same

2595
08:51:32.840 --> 08:51:42.119
word relax and find a right tone for you. You know,

2596
08:51:42.319 --> 08:51:49.279
I might say relax, but you you might say relax

2597
08:51:50.400 --> 08:51:55.759
or relax. You know, you might say it differently to yourself,

2598
08:51:56.759 --> 08:52:03.279
and that's important for you to gauge what feels right

2599
08:52:03.680 --> 08:52:09.959
for you. To just tell your eyes to relax whilst

2600
08:52:10.119 --> 08:52:14.119
focusing on your eyes, your eyelids, the muscles around your eyes,

2601
08:52:15.000 --> 08:52:51.880
your eyebrows, and just tell your eyes directly relax now. Now,

2602
08:52:51.919 --> 08:53:02.319
I just did that myself, and sometimes you may feel

2603
08:53:02.400 --> 08:53:07.159
that you need a bit more time or the different

2604
08:53:07.200 --> 08:53:10.880
parts to relax, you know, because I start talking again

2605
08:53:11.479 --> 08:53:16.520
and maybe that part hasn't relaxed fully. But what happened

2606
08:53:16.599 --> 08:53:18.840
is that it will just continue to relax even though

2607
08:53:18.880 --> 08:53:26.119
I'm talking. And that's happening with my eyes. Something else

2608
08:53:26.159 --> 08:53:30.759
I noticed is when I started focusing on my eyes,

2609
08:53:31.080 --> 08:53:34.599
that actually almost became They got worse before they got

2610
08:53:34.680 --> 08:53:37.599
better in a way. So I felt a degree of

2611
08:53:37.840 --> 08:53:44.400
tension growing in my eyes and then disappearing. So I

2612
08:53:44.520 --> 08:53:47.040
think what that was really it was just me becoming

2613
08:53:47.200 --> 08:53:53.479
more aware of the tension that was already there that

2614
08:53:53.599 --> 08:53:58.200
I wasn't. I wasn't focused on it before, so I

2615
08:53:58.360 --> 08:54:17.000
wasn't really knowledge in it, or really conscious to those feelings. Yeah,

2616
08:54:17.119 --> 08:54:20.560
my eyes is still continuing to relax as well as

2617
08:54:20.599 --> 08:54:26.520
my hands. Actually, my hands have got a certain kind

2618
08:54:26.560 --> 08:54:32.599
of energy, like not buzzing, but I can kind of

2619
08:54:35.000 --> 08:54:40.840
feel a degree of energy in my hands. Maybe that's

2620
08:54:40.919 --> 08:54:45.759
where the tension is being released. Maybe that's the causing that.

2621
08:54:53.159 --> 08:54:55.240
The next part, I think we should focus on.

2622
08:54:55.279 --> 08:54:56.080
The back of the neck.

2623
08:54:56.799 --> 08:55:00.720
That's a part which is quite often well for me,

2624
08:55:01.200 --> 08:55:04.439
holds tension. I don't know about it for yourself. I

2625
08:55:04.479 --> 08:55:11.240
think it's quite a standard place where tension is sometimes held. So,

2626
08:55:13.400 --> 08:55:16.520
and I'm doing exactly what you're doing as you do

2627
08:55:16.599 --> 08:55:20.200
it as well, so I'm telling my body parts to

2628
08:55:20.319 --> 08:55:23.240
relax as well. So if you tell your neck at

2629
08:55:23.279 --> 08:55:25.840
the back of your neck, focus on the back of

2630
08:55:25.880 --> 08:55:32.880
your neck and just say relax in your own words

2631
08:55:33.040 --> 08:55:36.159
and your own tone, in your own voice. You can

2632
08:55:36.240 --> 08:55:38.119
say out loud, or you can just say it to

2633
08:55:38.200 --> 08:55:44.400
yourself internally, but you're focusing, and you're saying it literally

2634
08:55:44.840 --> 08:55:46.400
to the back of your.

2635
08:55:46.400 --> 08:55:49.479
Neck, as if the back of your neck can actually

2636
08:55:49.759 --> 08:55:56.200
hear what you're saying. So do that now, Just say

2637
08:55:57.040 --> 08:56:00.560
relax to the back of your neck and I did

2638
08:56:00.599 --> 08:56:01.240
the same.

2639
08:56:39.799 --> 08:56:43.319
And what I noticed and you may have had similar

2640
08:56:43.400 --> 08:56:47.840
thing is, even though I was focusing on the back

2641
08:56:47.919 --> 08:56:58.840
of my neck, other parts started to, I don't know,

2642
08:56:59.159 --> 08:57:02.599
show themselves to me or maybe because they want to

2643
08:57:02.639 --> 08:57:06.479
be relaxed as well. But I started noticing the feelings

2644
08:57:06.560 --> 08:57:09.959
in my shoulders, attension in my shoulders and in my

2645
08:57:10.080 --> 08:57:17.319
upper back. Whether that was because my back of my

2646
08:57:17.439 --> 08:57:23.240
neck was saying I'm pretty much okay, it's the other

2647
08:57:23.400 --> 08:57:32.759
parts that need attention, but my low back of my

2648
08:57:32.880 --> 08:57:36.959
neck is still relaxing. But I just became more aware

2649
08:57:37.040 --> 08:57:43.680
of other parts that needed attention. Now, this might happen

2650
08:57:43.840 --> 08:57:48.720
and it's not. It doesn't mean that it's going wrong.

2651
08:57:48.840 --> 08:57:56.159
It just means you're being notified of more places that also.

2652
08:57:56.040 --> 08:57:57.240
Want to feel relaxed.

2653
08:58:00.479 --> 08:58:04.840
So I'm going to focus on my upper back. So

2654
08:58:05.040 --> 08:58:08.680
you can do the same, even if you don't have

2655
08:58:08.840 --> 08:58:14.159
any feelings of tension that obvious in your upper back,

2656
08:58:15.959 --> 08:58:20.560
if you just focus on your back and the whole

2657
08:58:20.680 --> 08:58:25.439
area from the shoulder blades down to the middle of

2658
08:58:25.520 --> 08:58:29.880
your back and the spine. And with me, it's more

2659
08:58:29.919 --> 08:58:31.240
the shoulder blades.

2660
08:58:31.040 --> 08:58:31.880
That are more.

2661
08:58:36.400 --> 08:58:38.240
Yeah, that's the parts that really.

2662
08:58:40.159 --> 08:58:41.840
Sort of giving me.

2663
08:58:43.560 --> 08:58:47.959
The nod that it needs to relax in the sounds.

2664
08:58:47.639 --> 08:58:50.919
Going to ask that part to relax, and you can

2665
08:58:51.000 --> 08:58:51.479
do the same.

2666
08:58:51.560 --> 08:59:18.319
Now relapsed upper back. There's something strange happened there.

2667
08:59:18.840 --> 08:59:19.119
And this.

2668
08:59:20.599 --> 08:59:21.479
Often happens.

2669
08:59:21.560 --> 08:59:22.439
I've been doing this for.

2670
08:59:25.360 --> 08:59:33.319
Sixteen years or something, and often I'm one surprised but amazed,

2671
08:59:33.400 --> 08:59:39.279
really bad. There can be a feeling. So when I

2672
08:59:39.439 --> 08:59:42.919
was focusing on the back of my neck, my upper

2673
08:59:43.000 --> 08:59:47.840
back was starting to feel quite stressed and in need

2674
08:59:48.000 --> 08:59:53.360
of attention. As soon as I started talking to you

2675
08:59:53.639 --> 08:59:58.799
about my upper back and talking about, you know, getting

2676
08:59:58.840 --> 09:00:03.599
ready to ask the other back to relax, why the

2677
09:00:03.680 --> 09:00:09.279
back already started to relax. It's almost as if it

2678
09:00:09.439 --> 09:00:19.680
doesn't need to hear the words, just needs attention, just

2679
09:00:19.880 --> 09:00:31.680
needs to be noticed. And that is something that often

2680
09:00:31.880 --> 09:00:38.880
happens in this type of situation. Is when you start

2681
09:00:39.959 --> 09:00:44.959
to relax, a couple of parts of your body, as

2682
09:00:45.000 --> 09:00:51.439
we've done with our hands, their eyes and the eyelids, and.

2683
09:00:51.680 --> 09:01:00.520
Now back of the neck, top of the bag, up.

2684
09:01:00.439 --> 09:01:03.840
The back, the rest of the body seems to just

2685
09:01:05.279 --> 09:01:15.080
take notice and decide in its own way to start relaxing.

2686
09:01:16.919 --> 09:01:22.319
Other parts of your body start to just become looser.

2687
09:01:27.080 --> 09:01:29.880
I suppose it's kind of like a bit of an avalanche,

2688
09:01:30.080 --> 09:01:34.799
you know, the little ball starts rolling and before you

2689
09:01:34.919 --> 09:01:37.919
know it, the whole of your body is completely relaxed

2690
09:01:38.000 --> 09:01:54.639
and can't And if you focus on your face, you

2691
09:01:54.799 --> 09:02:02.360
focus on your eyes, your eyelids, your eyebrowns, and the

2692
09:02:02.520 --> 09:02:11.080
muscles around your eyes, maybe you start to notice that

2693
09:02:12.840 --> 09:02:17.919
your forehead is more relaxed than it was. Maybe your

2694
09:02:18.040 --> 09:02:23.840
face is more relaxed. I would say my entire face

2695
09:02:24.000 --> 09:02:38.599
is a lot more relaxed than it was. So we're

2696
09:02:38.599 --> 09:02:45.119
going to focus now on your shoulders again, just like before.

2697
09:02:46.479 --> 09:02:49.799
Just tell your shoulders. I mean, you can do them

2698
09:02:49.840 --> 09:02:52.040
in the ditchity. You can do the right shoulder and

2699
09:02:52.119 --> 09:02:56.439
the shoulder. I just generally do both at the same time.

2700
09:02:58.479 --> 09:03:01.720
Just tell your shoulder as you focus on them in

2701
09:03:01.799 --> 09:03:07.959
your mind, focus on how you feel. Maybe you can

2702
09:03:08.319 --> 09:03:15.040
see them in your mind's eye. Just tell your shoulders

2703
09:03:18.799 --> 09:04:10.240
to relax as nice as they relax. But I do notice,

2704
09:04:11.959 --> 09:04:18.680
I mean, especially with my back, is the connection between

2705
09:04:18.880 --> 09:04:29.520
the different parts the back, the shoulders, the neck being

2706
09:04:29.599 --> 09:04:34.319
all connected and being such a large part of your body,

2707
09:04:37.279 --> 09:04:45.599
it's almost hard to separate them. From each other, and

2708
09:04:45.799 --> 09:04:48.639
my lower back has starting to relax on the same.

2709
09:04:54.599 --> 09:04:55.479
Maybe I'm going.

2710
09:04:55.439 --> 09:05:01.479
Too slow and that could be an issue because we

2711
09:05:01.599 --> 09:05:07.599
all go at different speeds. And the idea of the

2712
09:05:07.720 --> 09:05:10.520
beginning of this recording was for you to be able

2713
09:05:10.560 --> 09:05:26.360
to just say to yourself, relax without focusing on any

2714
09:05:26.560 --> 09:05:31.959
particular part of your body. Because when you know that

2715
09:05:32.919 --> 09:05:45.119
telling your hands to relax and your hand relax, you

2716
09:05:45.240 --> 09:05:52.000
tell your eyelids and your eyes and muscles around your

2717
09:05:52.200 --> 09:06:07.119
eyes and your eyebrows to relax, that they relax. Me

2718
09:06:07.319 --> 09:06:19.599
tell the back of your neck to relax, and it relaxes,

2719
09:06:27.639 --> 09:06:55.080
until you're alp back to relax and it relaxes. You

2720
09:06:55.239 --> 09:07:34.199
tell your shoulders to relax and they relaxed, And you

2721
09:07:34.360 --> 09:07:39.080
told your hands to relax. They relaxed, and they continued

2722
09:07:40.879 --> 09:07:52.360
to relax. And you told your eyelids, the muscles around

2723
09:07:52.440 --> 09:07:59.440
your eyes, your eyebrows to relax. They relaxed.

2724
09:08:02.480 --> 09:08:04.400
And continued.

2725
09:08:05.239 --> 09:08:13.680
To relax. Then you told at the back of your

2726
09:08:13.800 --> 09:08:21.040
neck us on the back of your neck and told

2727
09:08:21.080 --> 09:08:40.639
it to relax and relaxed and continued to relax. And

2728
09:08:40.800 --> 09:08:50.319
you told your ulpa back to relax, be relaxed, and

2729
09:08:50.480 --> 09:09:06.800
continued to relax, as with your shoulders. You told your

2730
09:09:06.839 --> 09:09:20.839
shoulders to relax, and your shoulders relaxed and continued to relax.

2731
09:09:26.480 --> 09:09:31.440
And it's not just that, it's.

2732
09:09:34.120 --> 09:09:38.559
That the rest of your body has also been listening,

2733
09:09:40.239 --> 09:09:46.319
and now relaxation has been spreading. So from your eyes,

2734
09:09:46.680 --> 09:09:54.080
the relaxation spread to your forehead, around your face, into

2735
09:09:54.160 --> 09:10:07.959
your skin, into your jaw, into the front and sides

2736
09:10:08.120 --> 09:10:12.839
of the neck, all the way down your chest and stomach,

2737
09:10:19.760 --> 09:10:28.440
relaxed hands and shoulders me up through your arms, relaxing.

2738
09:10:29.959 --> 09:10:32.879
And full arms, your upper.

2739
09:10:32.879 --> 09:10:51.559
Arms, elbows, your wrists, letting go with lower bag, your

2740
09:10:51.760 --> 09:10:58.120
hips but exploiting, and you just start to relax and

2741
09:10:58.319 --> 09:11:11.360
continue even more comfort spreading through your legs all the

2742
09:11:11.440 --> 09:11:20.360
way down to your ankles, the tops of your feet,

2743
09:11:21.480 --> 09:11:26.160
the side of your feet, and the bottoms of your

2744
09:11:26.239 --> 09:11:46.160
feet relaxing into your toes, each toe relaxing, cal.

2745
09:11:49.279 --> 09:11:49.599
Please.

2746
09:12:01.959 --> 09:12:13.160
And as your body relaxes warm, your mind becomes slower,

2747
09:12:18.720 --> 09:12:29.120
more peaceful, to the point where.

2748
09:12:31.000 --> 09:12:43.559
If you choose to fall asleep, you can easily do that.

2749
09:12:49.239 --> 09:12:59.279
EASi drift the way because there's nothing are all in

2750
09:12:59.360 --> 09:13:20.400
your mind. The phrase is peaceful your body, you Taster writes,

2751
09:13:44.160 --> 09:13:50.199
and with that connection between your body relaxing, the word

2752
09:13:51.839 --> 09:13:54.040
you say to yourself.

2753
09:13:55.919 --> 09:14:07.000
Relats means that you don't need to focus on just

2754
09:14:07.360 --> 09:14:08.319
one part.

2755
09:14:10.160 --> 09:14:22.279
You can just focus on your entire body saying the

2756
09:14:22.480 --> 09:14:48.360
powerful word wakes and there's those familiar sensations of comfort

2757
09:14:50.199 --> 09:15:01.680
spreading throughout your body lucier and you comment.

2758
09:15:03.599 --> 09:15:10.919
And the easing every part to your buddy.

2759
09:15:13.599 --> 09:15:20.000
Feeding more relaxed.

2760
09:15:34.639 --> 09:15:38.400
So all you need to do from now on is just.

2761
09:15:40.239 --> 09:15:41.319
Telling your something.

2762
09:15:44.839 --> 09:16:20.760
Relats that was feeding comletely now starting now with number

2763
09:16:20.839 --> 09:18:15.839
twenty nineteen eighteen seventeen six fifth four, Ye.

2764
09:18:49.680 --> 09:18:50.279
You well.

2765
09:20:00.279 --> 09:25:13.040
Attatatatatatatatatatatatatatatattatatatatatatatatatatatatas ucc.

2766
09:25:00.279 --> 09:30:09.199
Attatatatatatatatatatatatatatatatatatatatatata one.

2767
09:30:15.559 --> 09:30:40.559
So captain down for ten to one, ten nine eight, seven, six, five.

2768
09:30:42.639 --> 09:30:46.400
Four three.

2769
09:30:48.959 --> 09:31:01.000
Two one. And maybe that is a bit too quick

2770
09:31:01.639 --> 09:31:05.480
in order to relax. Maybe it's a bit too fast

2771
09:31:05.800 --> 09:31:14.639
for you to notice the calming of your body, maybe

2772
09:31:15.440 --> 09:31:19.199
even a little bit of pressure there. Like you'll count

2773
09:31:19.279 --> 09:31:21.559
it down from ten to one, what do you expect

2774
09:31:21.639 --> 09:31:24.720
me to do man, expect me to stick all the

2775
09:31:24.919 --> 09:31:34.720
floppy just because you're counting down. If you try it again,

2776
09:31:36.120 --> 09:31:41.959
but this time, I go this slower this time, and

2777
09:31:42.120 --> 09:31:47.000
you focus on the whole of your body before we

2778
09:31:47.279 --> 09:31:54.319
focus on your legs. Just notice how your body does

2779
09:31:56.080 --> 09:32:09.639
start to feel more relaxed every number that I count

2780
09:32:09.720 --> 09:33:42.720
down ten, nine, eight, seven, six, five, yeah, three, yeah, one.

2781
09:33:54.120 --> 09:33:59.720
I just noticed how how you feel, generally, how you

2782
09:33:59.760 --> 09:34:13.800
put it feels. It's not necessarily even about yeah, counting

2783
09:34:13.959 --> 09:34:21.080
down from ten to one. It's that space that you have,

2784
09:34:22.400 --> 09:34:40.879
that or space between being active physically or mentally, just

2785
09:34:45.599 --> 09:34:50.760
sitting or lying down, just being there, not doing anything,

2786
09:34:50.959 --> 09:34:57.559
not saying anything, not deeding to think about anything. So

2787
09:34:57.720 --> 09:35:01.319
it opens up a space, you know, a bit of

2788
09:35:01.360 --> 09:35:12.319
a space, the gap. And the more I cam down

2789
09:35:12.400 --> 09:35:16.720
for the tents of work, the bigger that gap becomes.

2790
09:35:19.720 --> 09:35:26.120
So there's that gap of calmness, of comfort and relaxation.

2791
09:35:32.080 --> 09:35:44.400
It's a nice feeling, and it moves those stresses or

2792
09:35:44.959 --> 09:35:58.839
discomforts physically or emotionally, moves them away. Allows you.

2793
09:36:01.519 --> 09:36:02.040
To just.

2794
09:36:05.040 --> 09:36:11.760
Slow down. Someone to count again from ten down to one,

2795
09:36:12.160 --> 09:36:22.400
and notice that gap widening, the gap and as it widens,

2796
09:36:22.480 --> 09:36:28.360
it's almost like that the stress and attention falls into

2797
09:36:28.440 --> 09:36:54.279
the gap. It gives you that distance, that space. Now ten.

2798
09:36:58.639 --> 09:37:50.040
Nine, fight, seven, six, five, four.

2799
09:38:08.040 --> 09:38:59.519
Three one. And how did you How do you feel.

2800
09:39:01.480 --> 09:39:01.639
Now?

2801
09:39:14.360 --> 09:39:26.319
Can you notice it? Are you feeling calm? Do you

2802
09:39:26.559 --> 09:39:30.599
feeling more relaxed?

2803
09:39:53.080 --> 09:39:57.440
As we now focus on the les just a lex

2804
09:40:13.480 --> 09:40:14.440
You're just gonna.

2805
09:40:14.639 --> 09:40:34.000
Start with focusing on your thighs. Of course, it's not

2806
09:40:34.160 --> 09:40:42.839
the most exciting thing to be doing, because I'm sure like.

2807
09:40:42.959 --> 09:40:45.480
Most of your body is not. I'm not coming on

2808
09:40:45.559 --> 09:40:46.160
the way now.

2809
09:40:55.120 --> 09:41:00.959
Just focusing on the whole of your thighs, hm, the

2810
09:41:01.080 --> 09:41:06.879
tops of your thighs, the side of your fires, the

2811
09:41:07.000 --> 09:41:12.080
bottoms of your thighs, out of thighs and inner thighs,

2812
09:41:14.279 --> 09:41:16.120
basically the hole of your thigh.

2813
09:41:16.040 --> 09:41:18.760
That leads into your head.

2814
09:41:22.599 --> 09:41:25.319
And it goes down to your.

2815
09:41:27.279 --> 09:41:39.120
Knee joint. Now, this is a big area. It's a

2816
09:41:39.239 --> 09:41:40.319
very heavy area.

2817
09:41:41.080 --> 09:41:47.720
Face wrong, Probably the strongest muscles in your body during

2818
09:41:47.800 --> 09:41:48.400
your thighs.

2819
09:41:58.599 --> 09:41:59.480
But I don't think we.

2820
09:42:01.239 --> 09:42:05.279
Perhaps give enough attention.

2821
09:42:06.279 --> 09:42:07.080
To our thighs.

2822
09:42:13.080 --> 09:42:20.239
Perhaps we don't they good knowledge how important our thighs

2823
09:42:20.480 --> 09:42:40.080
are to allians, how much they actually do.

2824
09:42:40.199 --> 09:42:40.680
To us.

2825
09:42:44.559 --> 09:42:55.160
Order our lives. It may seem sound really weird.

2826
09:42:58.199 --> 09:42:59.559
I think that all of our.

2827
09:42:59.480 --> 09:43:06.760
Body can't us, especially advice needs some TLC.

2828
09:43:10.080 --> 09:43:12.800
I did love shame, a bit of.

2829
09:43:19.319 --> 09:43:20.120
Anoledgement.

2830
09:43:22.919 --> 09:43:23.319
Thank you.

2831
09:43:26.440 --> 09:43:31.760
Gratitude for what advice.

2832
09:43:31.400 --> 09:43:31.959
Do for us.

2833
09:43:38.559 --> 09:43:42.000
And I know this may sound as strange.

2834
09:43:43.760 --> 09:43:46.480
And make you think why am I sure?

2835
09:43:46.519 --> 09:43:47.800
How should be able in.

2836
09:43:47.879 --> 09:43:50.000
The garden hugging a tree or something?

2837
09:43:51.680 --> 09:43:52.080
Mm hmm.

2838
09:43:55.959 --> 09:43:59.519
It's hard to set mycrophone up on a tree. That's

2839
09:43:59.519 --> 09:44:02.319
what I do indoors. Otherwise I would be outside hugging

2840
09:44:02.360 --> 09:44:05.839
a tree and I can't see the television from the tree.

2841
09:44:12.680 --> 09:44:18.080
You move down to your knees, getting such an important part,

2842
09:44:22.360 --> 09:44:26.599
and I think we don't necessarily I want to speak

2843
09:44:26.639 --> 09:44:34.000
to myself here. I don't necessarily appreciate all that my

2844
09:44:34.199 --> 09:44:39.519
needs deep me until I have a problem with my

2845
09:44:39.680 --> 09:44:46.680
me occasionally, either they can bash it or it's aching

2846
09:44:46.879 --> 09:44:52.959
for some reason. It's then that I realize how.

2847
09:44:53.040 --> 09:44:53.800
Much it does.

2848
09:44:55.440 --> 09:44:58.680
You know then that I've been able to use my

2849
09:44:58.919 --> 09:45:02.120
legs with doubts.

2850
09:45:03.440 --> 09:45:09.000
In kind of physical discomfort is a beautiful thing.

2851
09:45:10.440 --> 09:45:16.720
That's possibly not appreciated until it's temporarily removed.

2852
09:45:17.839 --> 09:45:19.319
You know that's confidence.

2853
09:45:23.440 --> 09:45:29.040
Don't you focus on needs regardless of how your needs feel.

2854
09:45:32.120 --> 09:45:36.360
We can have that sense of gratitude.

2855
09:45:37.080 --> 09:45:39.680
And love to your needs all they do.

2856
09:45:39.959 --> 09:45:54.519
You can still have that attention when you buys, and

2857
09:45:54.519 --> 09:46:00.239
you can notice how your buyers feel. Maybe they this

2858
09:46:00.639 --> 09:46:09.879
that they are relaxing more deeply.

2859
09:46:16.879 --> 09:46:20.559
You focus now on the bottoms of.

2860
09:46:20.639 --> 09:46:27.000
Your lex things and the card bottles, the bones between

2861
09:46:27.199 --> 09:46:36.400
your means, your faint incorporate, and course your ankles so

2862
09:46:36.639 --> 09:46:45.519
important in anyone's head even there like.

2863
09:46:45.599 --> 09:46:48.199
The slightest sprain of an ankle.

2864
09:46:49.160 --> 09:46:55.239
Who knows how how much we take how the inkles

2865
09:46:55.360 --> 09:47:02.559
were granted, And it's kind.

2866
09:47:02.440 --> 09:47:08.680
Of strange in a way when you think that. You know, logically, our.

2867
09:47:08.559 --> 09:47:11.400
Risks are a lot of dinner than the rest of

2868
09:47:11.440 --> 09:47:16.120
their arms, which is okay, it doesn't I can't see

2869
09:47:16.120 --> 09:47:19.319
any problem with that, you know, just picking.

2870
09:47:19.120 --> 09:47:19.720
Stuff up.

2871
09:47:21.599 --> 09:47:27.400
Winkles so much dinner than the rest of our legs.

2872
09:47:33.839 --> 09:47:34.319
And from a.

2873
09:47:34.440 --> 09:47:38.720
Physics perspective, the logical even doesn't really.

2874
09:47:38.639 --> 09:47:45.839
Make sense that all this weight will ultimately be resting

2875
09:47:46.879 --> 09:47:55.720
on your ankles and leading to your feet at the

2876
09:47:56.080 --> 09:47:59.040
thin area a thin vine.

2877
09:48:02.879 --> 09:48:04.839
Yeah, it does so much great.

2878
09:48:04.720 --> 09:48:16.480
Work supports us sports and body for a lifetime, helps

2879
09:48:16.559 --> 09:48:26.720
us to balance, helps you to get around and be mobile.

2880
09:48:33.080 --> 09:48:41.279
And the cards of course, Oh I was younger, I

2881
09:48:41.360 --> 09:48:43.199
couldn't see the point in card muscles.

2882
09:48:43.959 --> 09:48:45.199
I didn't seem to do anything.

2883
09:48:46.519 --> 09:48:50.839
Okay, if I look around on tip toes and what

2884
09:48:51.000 --> 09:48:55.720
clock muscles get some work that's not through the card

2885
09:48:55.839 --> 09:48:56.720
muscles are being.

2886
09:48:56.760 --> 09:49:00.080
Used and they w need use their makes.

2887
09:49:05.639 --> 09:49:18.199
Your shields there to protect with your legs, shape them

2888
09:49:18.239 --> 09:49:30.760
away the most as a protector of the bone, leading

2889
09:49:32.120 --> 09:49:34.000
of course to your ankles.

2890
09:49:36.879 --> 09:49:37.559
And your feet.

2891
09:49:42.319 --> 09:49:44.440
And I'm going to focus on you think there's going

2892
09:49:44.519 --> 09:49:48.879
to focus on legs. I realize.

2893
09:49:50.639 --> 09:49:52.879
Now I've menture you think you could.

2894
09:49:52.720 --> 09:50:03.239
Be the same, But maybe a shift pops on happen

2895
09:50:03.360 --> 09:50:09.959
with noise, the same issue as your wiss.

2896
09:50:10.879 --> 09:50:11.800
Even those who.

2897
09:50:11.680 --> 09:50:18.080
Don't be fats sing and adpies for humutes when bots

2898
09:50:18.319 --> 09:50:29.080
on your ankles, let's do that sensational.

2899
09:50:31.680 --> 09:50:44.680
Kind of thing in your y 's that ross of energy.

2900
09:50:46.519 --> 09:50:54.599
Because a bis fod Let's speaker sensations boss the muscles,

2901
09:50:55.720 --> 09:51:13.559
leaps the muscles and heaven by h s outside and

2902
09:51:14.559 --> 09:51:16.599
outside H.

2903
09:51:18.519 --> 09:51:29.720
Damn step.

2904
09:51:28.639 --> 09:51:50.800
Fi, I'm outside the lost like listening m H inside.

2905
09:51:55.599 --> 09:51:59.480
Some M m HM