May 6, 2025

(no music) (10 hours) PIGEONS | Trivia Tuesday | LMBYTS #1346 | 6th May 2025

(no music) (10 hours) PIGEONS | Trivia Tuesday | LMBYTS #1346 | 6th May 2025
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WEBVTT

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Hello, and welcome to jasonnew Land dot com. My name's

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Jason Newland. Please only listen when you can safely close

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your eyes. And this is Trivia Tuesday. Hello. This is

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going to be in spats and spurts because there are

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well there's still building work going on downstairs, so I

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don't Yeah, I just kind of got to stop talking

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when when the building's going on. Every now and then

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there's big old drill that shakes the whole flat. But

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it's not it's not continuous. It's not like all the time,

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So I'm okay with that. For what I just do

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a recording and just take a little break whenever there's

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a sound. Although, to be honest, I don't think you'll

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hear it, but it's not like super loud on the

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microphone because of microphone, because it's weirdly enough, it's a

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good microphone, so it doesn't pick up too much of

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background stuff, if that makes sense. So what I'm going

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to do, I need to figure out what I'm going

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to talk about for my this week's Tuesday Trivia Tuesday.

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I don't know. I'm trying to think before I go further.

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Just let you know about my website it's Chasonneuland dot

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com Dowsands and thousands of my recordings are on there.

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You can stream, you can download, I've got links. Right

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the top of the page, there's all my main podcasts

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in a carousel kind of thing that you can just

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skip through to choose which one you want. So, for example,

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if you wanted Relaxation for Stress and Panic Attacks, you

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can click on that and that brings you to the

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main website with the latest recordings, and then at the

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top in the index you've got podcasts, which takes you

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to all the different podcasts. So there's the main one,

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which is Hypnosis of Sleeping Deeply, which is actually on

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the first page of the podcast of the website. Then

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there's to Let Me Boy to Sleep, Chronic Pain Hypnosis,

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Deep Sleep, Whisper Hypnosis, Jason's Bedtime, story Time, Let Me

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Boy Pain Away, relax Station for Stress and Panic Attacks,

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Relax and Sleep Hypnosis, Daily Sleepy, Borrowing Objects, Stop Smoking Hypnosis,

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Stress and Pain Relief, Stop Now Biting, and Q and

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a Friday. So there that's on there, and then you've

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got we're also got playlists, so those same podcasts, but

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we're playlists. So if you click on let me boy

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with sleep. For example, You've got lots of different playlists

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all broken into fifties. So for example, if you wanted

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to listen to seven hundred and one to seven hundred

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and fifty, just click on that one and it gives

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you all of those podcasts listed. And again you can

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stream or download, or you can even fast or slow

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down fast or some speed slow down if I'm talking

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too fast, that is of course. What else. I've got

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a YouTube channel at Jason Newland which is now my podcast,

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so I upload all the latest recordings on there that

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you can stream, you can listen to. And also Facebook

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group called Jason Newland's Boring Group that you're welcome to join,

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so that's available. I've had new two new people which

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I will mentioning Nope, Facebook's Facebook faithbook Facebook. So so

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so we've got two new people joined, yes, or today

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I think is today? I've got so we had Hope

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joined a couple of days ago, three days ago, and

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today we have had Mitchell and ah, this is weird,

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where is it? No, there's a there's a thing saying welcome.

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So I know exactly who it is because our body

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spoken to them. So it's Karna. I think it's Karna,

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or Coroner. Corina or Coroner or Kna. I think it's Karina.

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But Corina and Mitchell. Welcome to this groovy Facebook group.

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I'm no longer on SoundCloud, but you're welcome to start

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a SoundCloud page yourself and just add my recordings, just

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download them from my website and just add them on

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there if you wanted to, and also welcome you. I

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invite you to do that on any of the apps

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and share my recordings. And also you could have open

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a group, whether it's another Facebook group, or whether it's

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TikTok group or Instagram or wherever wherever you listen to

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your recordings or these recordings, or whether you like to

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sort of spend time, you could have a little group

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on there where you could share the new recordings if

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you want to. I mean it just it helps me,

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but also helps other people to discover my weird recordings. Yeah,

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what is a viny? Why is? I look over and

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he's trying to get to the table on the little

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table side to the side of the thing. And I

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don't know why. I really don't know why. I've had

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four phone calls from a neighbor. And they called one

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two three times yesterday, the one two three four times yesterday. No,

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not Friday, that was Friday. What day is it today? Now?

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They called twice yesterday and called four times today. I

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wonder what's going on. They've not left a voicemailse so

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it can't be important, can it? Otherwise I'd leave a

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voice for my message. Uh yes, so that's this? So really,

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so I need to figure out what I'm going to

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do regarding the actual trivia Tuesday, because I honestly I

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didn't you know, I don't know. I do know, I

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really do. I thought if you if you do, if

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you listen to this and you normally listen to SoundCloud,

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then just let you know. Also on my website, there's

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a link with podcast apps that's in the index or

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in the index, whatever you call it, and I've listed all,

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well most of the main podcasts which you can click on.

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So for example, cast box is there, and it gives

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you a link to each and every one of my podcasts,

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so you can listen on there or on Apple Podcasts

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or podcast app or Deezer Luminary podcast, Republic player. FM

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House is boring, isn't it? Podcast Addict, podcast Index, Podchaser,

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pod Friend. There's a lot of pods, isn't there, Podverse, Podbean, Spreaker.

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Of course, that's where I that's where the home is

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for my podcasts and Spotify, so and there's a p Yeah.

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Spotify has all of my podcasts on there as well,

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and there's a link you can find them sometimes if

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you go directly to Spotify. There's some old podcasts that

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don't work. I don't know why they keep them on there.

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So if you want to find the most up to

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date podcasts and the correct link, maybe just to my website.

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It's really easy to find from there, and then you

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can just save that link if you want to what else?

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Or else? What else? What else? What else? What else?

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I think I might need a toilet, so I just

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popped down, popped around the corner to see what they wanted.

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And they gave me a bone for Vinny, like a

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lambbone big old thing because he can't have little bones

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because it's not good, you know, it's not a good idea,

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but a big bone or a little bit too big

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for him. But he's loving it. And it was just monly,

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just then the hare to break it up, so he's

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very happy little boy. Now it's weird because one of

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the people, the neighbor, She said, will he growl at

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me if I try and take it off him? I said, yeah, probably.

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She went up and he did like a little growl.

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I ran away like and I said, you think that's nothing,

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wait to see what he does with me. And I

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walked up to him any crowd. He started barking, seriously,

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doesn't treat me the same as other people. It's not fair.

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So I got no idea what I was talking about.

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And I feel like I've not even really started the recording.

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I feel a little bit flustered, a little bit blustered,

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a little bit to be fair, I don't know. So

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need to do trivia on something. Find trivia on pigeons.

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Find trivia on pigeons. The thing is using chat g

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p t t P g BT look likely to use

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them in pigeons instead of pigeons. Okay, sorry, I pronounced

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I spelled it wrongly. Pitch yeah, to be fair and

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find Yeah, okay, is that better spelled it correctly? Yeah?

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Is it is it? Ah? So here we are one

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hundred trivi effects about pigeons. I don't know why. This

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is a trivia fact, but it says pigeons can recognize

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themselves in a mirror. I'm not quite sure what that means.

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I know what it means, but the is that unusual

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for a bird to be able to recognize themselves in

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a mirror? I mean, what do they brush their hair?

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Did they go they like do the old phonsie. You

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have to be very old to know what I'm talking about. There,

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you know, he as they have comb in their hair.

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Everything's perfect. They've been trained to detect some medical issues

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from medical images. Wow, now that from an image. See.

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I don't know how much of this is true or

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just made up, so I'm just gonna I'll say it anyway,

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but it might all be lies. This is true, this

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next one. I know this. Pigeons were used extensively in

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World Wars as message carriers. Yes, they were phenomenal, really,

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but I think I don't quite know how it works.

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But I think once a pigeon knows a root, so

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once if you can take a pigeon, you can blind

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fold a pigeon and take it to the other side

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of the country, see, and it will find its way

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back to where it lives. So if I had a

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pigeon living here unless I got Horace and I grabbed

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him blindfolded him, which would be rude considering he's classroom

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as a remember of the family. Really, and I took

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him to Wales Banger in Wales always Banger, are you anyway?

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You know, just up Whales area? And I'm unblindfolded him?

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What is the opposite that blindfolded? Unblindfolding? I mean removing

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the blindfold, but unblindfolded is that the correct term? I

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don't know, and say go on go home now? To

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start with, he'd probably be a bit annoyed to me,

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like why did you blindfold me? You know, after all

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his years, why would you do something like that, after

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all his contribution I've made to your podcasts over the years,

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going do you not appreciate anything I've done? And It'll

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be The thing is, if I took him there, how

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would I know if you've got home or not? I

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suppose now you could have a thing attached to it,

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can you which should like one of those things are

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having cars that you can tell where you are. I

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mean in the old days you'd look out the window,

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but now you can look at the screen which makes

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me wonder how come you're not allowed to use a phone.

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You're not allowed to use a phone in a car,

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even if it's hands free. So what's the laws? Can

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I use hands free phone in car to text? Can

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I use hands free FI in the cal It's illegal?

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So it's illegal to use the handheld I said hands

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free is illegal for a driver to use a handheld

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mobile when driving to read a text or to receive

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check messages in what about using a using a phone

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setting over of a device when driving? You can use

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a device held in your hand. If one you need

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to call nine nine nine nine nine or one one

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one two two five whatever? One one two, I don't

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even know what the one one two is? What is that?

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In an emergency? And it's unsafe or impractical to stop?

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Two you're safety parked. Three you're making a contactless payment

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in a vehicle that is not moving, for example as

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a drive through restaurant, okay, or for you're using a

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device to park your Two What are you using a

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device to park your vehicle remotely? They forgot one very

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important one. There's no one around. If there's no one around,

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you can't get in trouble. I think that's the one

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probably should be the top of the list that most

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people use. I actually saw a Lorry once. And when

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I leave a pause like that, it sounds like I'm

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bragging about having seen a Lorry. No, there's more to

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the story. I saw a Lorry driving past me and

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I'm waiting to cross the road. He didn't see me,

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and as he passed, and it was very it wasn't okay,

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it wasn't. It wasn't fast traffic. But I saw he

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was watching television or watching a video. It looked like

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he had a TV like a maybe it was a

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tablet or something like that, and he was watching something

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while he was driving. Now, I understand probably driving can

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be a bit boring, and if you're doing it all

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day long, even now that we've got the technology, I mean,

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it's got to be probably quite tempting to play video

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games and stuff. I don't know, but generally, I'm just

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thinking maybe we should be looking out the window that

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the driver. That is. That's why I'm thinking with driver.

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I think the only way driverless cars can work is

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if all cars are driverless. As long as there's humans

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driving rivalless cars, I don't think will work like one

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hundred percent, because there's always going to be that human error.

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But once every single car on the road is automated

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and all synced together, it kind of makes crashes and

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stuff almost impossible. Almost, I mean, other than I guess

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vehicular failure like a tire bursting or stuff like that.

231
00:20:42.839 --> 00:20:49.680
I suppose, and I'm looking forward to that in the

232
00:20:49.680 --> 00:20:52.480
future because i'd like to own a car one day.

233
00:20:55.440 --> 00:20:57.440
I don't quite know how my finance is going to

234
00:20:57.480 --> 00:20:59.720
allow that, but I think it'd be quite cool to

235
00:20:59.799 --> 00:21:05.720
have a car but not have to drive it, to

236
00:21:05.799 --> 00:21:14.599
have that that freedom, because if you're in a self

237
00:21:14.720 --> 00:21:17.039
driving car, surely you can just do anything you want.

238
00:21:18.079 --> 00:21:22.640
You don't need to be aware. I don't know. Maybe

239
00:21:22.680 --> 00:21:25.400
I'm wrong. Maybe you have to be like the second driver.

240
00:21:25.880 --> 00:21:31.319
You're almost like the do you know when you get

241
00:21:31.400 --> 00:21:34.440
driving lessons and you've got the other instructor, or the

242
00:21:34.720 --> 00:21:38.240
instructor is in the passenger seat, but they've also can

243
00:21:38.279 --> 00:21:42.519
take control of the car if they need to. Maybe

244
00:21:42.599 --> 00:21:50.799
it's like that. Perhaps if the the automatic car is

245
00:21:50.920 --> 00:21:54.240
just having a grumpy day, just doesn't want to do anything,

246
00:21:55.039 --> 00:21:58.440
you can I don't know how that would work, but yeah,

247
00:21:58.440 --> 00:22:00.200
you can bring it back, and so I nope, that's it.

248
00:22:01.200 --> 00:22:14.079
I'm taking over. See here's one that I didn't quite understand. Okay,

249
00:22:14.240 --> 00:22:20.759
you don't use a phone when you're driving, I mean

250
00:22:21.240 --> 00:22:26.680
even distraction like really driving. But the big I think

251
00:22:26.680 --> 00:22:32.000
the biggest distraction for any driver is a passenger. I mean, realistically,

252
00:22:32.880 --> 00:22:36.359
it's the passenger that's the biggest distraction for a driver,

253
00:22:36.799 --> 00:22:39.920
especially as the passengers talking and going on and on

254
00:22:39.960 --> 00:22:45.599
and on and on and on, and if you've got

255
00:22:45.640 --> 00:22:49.519
like kids in the car with arguing, and that's more

256
00:22:49.519 --> 00:22:54.039
of a distraction using the phone, I imagine. I mean

257
00:22:54.079 --> 00:22:55.759
you could say, well, you can still keep your eyes

258
00:22:55.759 --> 00:22:59.960
on the on the road, yeah, but it's still ahead

259
00:23:00.079 --> 00:23:04.559
of a distraction. Listen to the radio, listen to music.

260
00:23:04.599 --> 00:23:12.640
It's a distraction, but it's allowed. I do think it's

261
00:23:12.640 --> 00:23:15.200
a little bit excessive for them to say that if

262
00:23:15.240 --> 00:23:20.640
it's stopped at the traffic lights, then you can't look

263
00:23:20.680 --> 00:23:30.039
at your phone, because I'm just thinking of every scenario,

264
00:23:30.599 --> 00:23:32.720
the most that can happen is you're just going to

265
00:23:32.759 --> 00:23:37.599
annoy someone behind you by not going quick enough, you know,

266
00:23:37.680 --> 00:23:42.319
by not being aware of the traffic's changing. I mean,

267
00:23:42.319 --> 00:23:44.880
I haven't given it a lot of thought, maybe it

268
00:23:44.920 --> 00:23:47.440
would be dangerous, but it seems like it's just be

269
00:23:47.480 --> 00:23:55.319
annoying queuing in traffic. This I do understand because I've

270
00:23:55.359 --> 00:24:01.000
actually seen this in the past where yeah, I mean,

271
00:24:06.839 --> 00:24:09.240
I think if you stood on the side of the road,

272
00:24:11.200 --> 00:24:13.480
you would see, like if you just stood there for

273
00:24:13.559 --> 00:24:18.160
eight hours, you would see hundreds of cars. If it's

274
00:24:18.160 --> 00:24:21.559
a busy road days, you'd see hundreds of drivers using

275
00:24:21.599 --> 00:24:27.319
their mobile phones while they're driving, especially if the traffic's

276
00:24:27.359 --> 00:24:31.559
were really slow, like in a almost like a traffic jam,

277
00:24:32.640 --> 00:24:36.119
you'll see probably i'd say eight out of ten, maybe

278
00:24:36.160 --> 00:24:39.559
even higher, of the drivers using their mobile phone in

279
00:24:39.599 --> 00:24:42.279
their hand, holding it down so no one can see.

280
00:24:45.240 --> 00:24:49.519
Doesn't quite work when it's nighttime, but you can see

281
00:24:49.559 --> 00:24:54.279
the light, That's what I mean. But I do kind

282
00:24:54.319 --> 00:25:00.200
of understand why because I was I mean, it's this

283
00:25:00.240 --> 00:25:04.839
person was parked, so technically you could say he wasn't

284
00:25:04.839 --> 00:25:07.359
breaking in the laws because he was parked and he

285
00:25:07.400 --> 00:25:10.359
was using his phone, and I was on my way

286
00:25:10.400 --> 00:25:16.720
to work. And this is back in probably two thousand

287
00:25:17.039 --> 00:25:23.799
and six, maybe two thousand and five, Yeah, two thousand

288
00:25:23.839 --> 00:25:28.160
and five, I'd say, maybe two thousand and six. So

289
00:25:28.200 --> 00:25:32.400
I'm on my way to work and I'm just crossing

290
00:25:32.440 --> 00:25:38.519
over behind this van and the ban the van reverses

291
00:25:38.559 --> 00:25:40.400
into me. I mean I get out of the way

292
00:25:40.400 --> 00:25:47.279
in time, and I managed to jump onto the pavement

293
00:25:48.720 --> 00:25:51.400
like the hero that I am. And Nope, I'm not

294
00:25:51.400 --> 00:25:55.839
going to sing it. And I looked into his thing

295
00:25:55.880 --> 00:25:57.839
and he was on the phone. He didn't even know.

296
00:26:00.079 --> 00:26:08.359
He was completely oblivious. And yeah, it wasn't the greatst

297
00:26:08.359 --> 00:26:13.799
starter that he had to be honest. Oh, the law

298
00:26:13.880 --> 00:26:18.799
still applies if you're supervising a learner driver. Isn't this interesting?

299
00:26:19.319 --> 00:26:22.960
So you could be you can be a driving instructor.

300
00:26:23.799 --> 00:26:26.079
You're not even in charge of the car, but technically

301
00:26:26.119 --> 00:26:29.240
you are. You know, even though the other person's driving,

302
00:26:29.319 --> 00:26:32.359
you do have control that you're to change things. But

303
00:26:32.440 --> 00:26:38.440
you can't use a phone there. The law still applies

304
00:26:38.480 --> 00:26:40.799
if you're driving a car that turns off the engine

305
00:26:41.160 --> 00:26:51.119
when you stop moving, Well, you can't do anything with

306
00:26:51.160 --> 00:26:57.039
the car, can you? So what? Yeah? And holding and

307
00:26:57.160 --> 00:27:07.160
using a device as offline or in flight mode? Why

308
00:27:08.359 --> 00:27:11.079
why would you use the devices offline or in flight mode?

309
00:27:11.119 --> 00:27:15.920
What would you do with it? Unless you're using a calculator?

310
00:27:16.960 --> 00:27:20.319
I mean you're kind of limited, don't you to what

311
00:27:20.440 --> 00:27:25.319
you could do? If it's in flight mode, so you're

312
00:27:25.359 --> 00:27:27.920
not allowed to even hold the phone? What bet if

313
00:27:27.960 --> 00:27:30.599
it's turned off? What bet if it's in bits? What

314
00:27:30.640 --> 00:27:33.079
about if it's not being delivered yet you can't? What

315
00:27:33.079 --> 00:27:35.799
about holding in an empty box? What about holding a

316
00:27:35.839 --> 00:27:38.680
receipt of a mobile phone that you purchased? Can't hold

317
00:27:38.680 --> 00:27:42.839
that when you're driving a car? I don't know, maybe

318
00:27:42.839 --> 00:27:47.440
that's going over the top. Using devices hands free, you

319
00:27:47.480 --> 00:27:49.880
can use devices of a hands free access as long

320
00:27:49.920 --> 00:27:53.000
as you do not hold them at any time during usage.

321
00:27:54.079 --> 00:27:58.240
Hands Free access means using, for example, a Bluetooth handset

322
00:27:58.799 --> 00:28:05.640
voice command, a dashboard holder or matt, a windscreen muff mount,

323
00:28:05.880 --> 00:28:11.720
a windscreen mount, a built in saw, no built in

324
00:28:11.880 --> 00:28:20.720
sat nav, my eyesight built in sat nav? Okay. Studies

325
00:28:20.759 --> 00:28:23.799
have been done in the past that actually having Bluetooth

326
00:28:23.839 --> 00:28:27.799
and talking to someone on the phone is a distraction,

327
00:28:32.839 --> 00:28:38.400
But hey, what about watching watching a movie or watching

328
00:28:38.480 --> 00:28:43.480
YouTube or TikTok videos while you're driving? Because that's a screen,

329
00:28:43.519 --> 00:28:48.680
isn't it. Penalties You can get six penalty points that

330
00:28:48.759 --> 00:28:52.000
are two hundred pounds fine if you hold and use

331
00:28:52.039 --> 00:28:55.559
a phone, sat nav, tablet or any device that can

332
00:28:55.720 --> 00:28:59.079
send and receive data while driving or ride in the motorcycle.

333
00:29:01.440 --> 00:29:04.599
To be fair, if you're riding in a motorcycle, I

334
00:29:04.599 --> 00:29:07.359
can't imagine. I mean, how do you use a tablet

335
00:29:07.440 --> 00:29:11.920
and ride a motorcycle at the same time, especially with

336
00:29:11.960 --> 00:29:14.400
them big gloves. I mean they're not really suited for

337
00:29:14.599 --> 00:29:20.039
tablet screens, are they. You can get three penalty points

338
00:29:20.039 --> 00:29:21.759
if you don't do not have a full view of

339
00:29:21.759 --> 00:29:26.240
the road and traffic ahead, or proper control of the vehicle.

340
00:29:32.359 --> 00:29:35.279
You're know what I often wonder about, you know, when

341
00:29:35.319 --> 00:29:41.319
someone gets sent to prison and you know, they get

342
00:29:41.480 --> 00:29:48.079
like maybe they don't stop, there's an accident, they don't stop,

343
00:29:48.119 --> 00:29:52.400
and it's quite a serious situation. They get get for

344
00:29:52.440 --> 00:29:55.480
caught and they get put in prison for six years,

345
00:29:56.000 --> 00:29:59.440
let's say five years in prison and band for driving

346
00:29:59.640 --> 00:30:04.319
bann driving for two years. We're not gonna be able

347
00:30:04.319 --> 00:30:06.200
to drive for two years anyway, because they've spent this

348
00:30:06.720 --> 00:30:11.079
next six years in prison. I mean, even with a

349
00:30:11.119 --> 00:30:13.680
third off, they're still not going to have time to

350
00:30:13.759 --> 00:30:16.319
drive today. I don't think I'll let you out on

351
00:30:17.039 --> 00:30:28.920
like little excursions, excursions in your fancy going for drive,

352
00:30:32.039 --> 00:30:33.880
So I don't know what the rules are about watching.

353
00:30:34.759 --> 00:30:41.400
Can I use hand Can I can I watch watch

354
00:30:41.519 --> 00:30:58.279
tiktop TikTok videos when driving hands free? Oh that's illegal

355
00:30:58.319 --> 00:31:02.240
as well. However, they're using a handheld device whilst driving

356
00:31:02.319 --> 00:31:08.119
is illegal and could lead to fines, even points, being

357
00:31:08.200 --> 00:31:11.720
under your license or even worse. Even if you're filming

358
00:31:12.720 --> 00:31:17.160
hands free. Even if you're filming hands free, you can

359
00:31:17.200 --> 00:31:19.519
still be penalized by the police if you're deemed to

360
00:31:19.519 --> 00:31:23.720
be distracted, a risk, not really not working. So I

361
00:31:23.799 --> 00:31:26.079
was thinking more watching, But they're talking about making a

362
00:31:26.119 --> 00:31:30.559
TikTok video. So if you're filming yourself while you're driving,

363
00:31:32.599 --> 00:31:38.359
which I'm pretty certain all taxi drivers do for their

364
00:31:38.400 --> 00:31:43.400
own protection, they're not doing it, probably for TikTok videos,

365
00:31:44.400 --> 00:31:46.680
unless when they're not around they do a little dance

366
00:31:46.759 --> 00:31:52.559
when it's in between customers. But you know, TikTok dance

367
00:31:52.680 --> 00:31:58.200
or whatever. So let's have a look what isn't and

368
00:31:58.359 --> 00:32:02.920
isn't legal. I want to see there's any loopholes using

369
00:32:02.920 --> 00:32:06.440
a handheld mobile phone while behind the bar. Beyond by that,

370
00:32:06.759 --> 00:32:14.400
but why is it taking Okay, it's gone, so it

371
00:32:14.559 --> 00:32:17.240
just covered it all up. Using a handheld mobile phone

372
00:32:17.279 --> 00:32:21.319
whilst behind the wheel has been long controversial and incredibly

373
00:32:21.759 --> 00:32:28.119
dangerous issue for UK drivers. Okay, so let's go through

374
00:32:28.119 --> 00:32:33.119
what is hands free phone? Use the law so you

375
00:32:33.160 --> 00:32:35.519
can't hold it behind the way beyond the world? Fair enough?

376
00:32:37.000 --> 00:32:47.400
And what if you need to take it out? What

377
00:32:47.519 --> 00:32:49.400
if it falls out of the holder and you need

378
00:32:49.440 --> 00:32:56.880
to put it back into the holder? What if? What

379
00:32:56.920 --> 00:32:59.640
if the screen's dirty? You need to wipe the screen

380
00:32:59.680 --> 00:33:10.279
on your trousers. Hey, this stupid thing is coming up.

381
00:33:11.200 --> 00:33:17.000
This is a really bad website. It's the menus right

382
00:33:17.000 --> 00:33:20.400
at the top and there's not enough room for the text,

383
00:33:21.759 --> 00:33:24.200
which I understand. The menu is important and I've got

384
00:33:24.200 --> 00:33:27.559
a menu on my website, but it's not It doesn't

385
00:33:27.599 --> 00:33:31.880
take up it's not on top of the page. It's

386
00:33:31.920 --> 00:33:33.400
at the top of the page. It's not on top

387
00:33:33.440 --> 00:33:37.359
of the page. Literally, it's taken up three quarters of

388
00:33:37.400 --> 00:33:41.759
the page just for the menu. Wow. No, I'm not

389
00:33:41.759 --> 00:33:46.839
happy with that. I'm moving on right. Penguins, no pigeons,

390
00:33:46.839 --> 00:33:53.039
I mean a pigeon named sir Ami received the creaks

391
00:33:53.319 --> 00:34:01.599
d Go for bravery in w W one cool and

392
00:34:01.880 --> 00:34:08.960
pigeons can see ultra violet light. Okay, I'm not sure

393
00:34:08.960 --> 00:34:12.519
what benefit that is, but I assure know his benefit

394
00:34:12.639 --> 00:34:21.039
to it. Look, their navigational skills rival modern GPS is yep,

395
00:34:24.559 --> 00:34:30.360
I mean they do. But I've spoken to Horace in

396
00:34:30.440 --> 00:34:33.159
all fairness, you know, because I was I was speaking

397
00:34:33.159 --> 00:34:39.280
to the other day. I said, look, I said, you

398
00:34:39.360 --> 00:34:43.679
know pigeons. He said, well, I am one, I said,

399
00:34:43.920 --> 00:34:48.199
and I also do not other pigeons as well. And

400
00:34:50.239 --> 00:34:53.960
I said, okay, but do you you know in the

401
00:34:54.000 --> 00:34:58.360
old days, you used to deliver packages and deliver messages?

402
00:34:59.119 --> 00:35:00.840
He said, well, other I heard of such a thing,

403
00:35:00.880 --> 00:35:04.320
but I've never done it because I'm only three. I said, okay,

404
00:35:05.360 --> 00:35:10.519
but did you Is it still possible to do? He said, well, yeah,

405
00:35:10.599 --> 00:35:17.119
we've got we've got the best navigational skills that arrive

406
00:35:17.199 --> 00:35:21.400
on modern GPS's. That was his exact word in which

407
00:35:21.480 --> 00:35:25.639
makes me think he wrote this. And I said, okay,

408
00:35:25.880 --> 00:35:29.679
in that case, can you just pop this message around

409
00:35:29.679 --> 00:35:32.239
the corner? I just tie it to your to your collar.

410
00:35:34.039 --> 00:35:35.920
He said, I haven't got a collar. Get off me,

411
00:35:35.960 --> 00:35:38.880
Get off of me, Take that collar off me. So

412
00:35:38.920 --> 00:35:40.679
I put a collar on him, and I added this

413
00:35:40.679 --> 00:35:45.400
to a collar and I said. He said, okay, but

414
00:35:45.559 --> 00:35:48.039
just promise me you won't blindfold me anymore. I said,

415
00:35:48.039 --> 00:35:49.960
I can't. You won't be able to fly if you're blindfolded.

416
00:35:50.000 --> 00:35:54.920
Well you, he said, actually pretty skillful. I said, okay,

417
00:35:56.280 --> 00:35:59.519
weird and he said, what do you want to I said, well,

418
00:36:00.119 --> 00:36:05.599
she just ran a corner Bakerville Avenue. Bakerville Avenue, It's

419
00:36:06.480 --> 00:36:09.800
like three minute walk from here, but I'm busy and

420
00:36:09.840 --> 00:36:14.920
I just don't really want to go around there. He said, okay.

421
00:36:15.840 --> 00:36:20.599
He's gone for about six hours. In the meantime, the

422
00:36:20.639 --> 00:36:24.280
neighbors phone me up, saying, where's that message you were

423
00:36:24.320 --> 00:36:28.599
going to send in your carrier pigeon? I said, I

424
00:36:28.639 --> 00:36:30.639
don't know. Did you not get it? He said, well no,

425
00:36:30.679 --> 00:36:32.159
because we wouldn't be phoning you if we've got it.

426
00:36:32.159 --> 00:36:34.519
Would I wouldn't be saying where is the message? If

427
00:36:34.559 --> 00:36:37.639
I'd got it? That would just be weird. I said, okay,

428
00:36:37.639 --> 00:36:41.840
fair enough, BlimE me. What's everyone being rude today? And

429
00:36:43.280 --> 00:36:48.639
eventually turned up. He looked very sheepish. I mean by

430
00:36:48.679 --> 00:36:51.719
that it wasn't covered in wool. He he just looked

431
00:36:51.719 --> 00:36:54.960
a bit like, oh, embarrassed. And I said what happened.

432
00:36:55.119 --> 00:36:59.679
He said, couldn't find it. I said, what do you

433
00:36:59.760 --> 00:37:02.119
mean he couldn't It's literally around the corner. He said,

434
00:37:02.119 --> 00:37:07.239
I couldn't find it. And I said, I thought you

435
00:37:07.320 --> 00:37:15.199
had the navigational skills that rival modern GPS's And he said, yeah.

436
00:37:15.239 --> 00:37:21.000
But we'd understand is if I lived there and you

437
00:37:21.119 --> 00:37:23.360
brought me here, I could find my way back there.

438
00:37:24.159 --> 00:37:26.920
That's how it works. I said, why didn't you tell

439
00:37:26.920 --> 00:37:29.760
me that to start with? Why did we waste eight hours?

440
00:37:30.440 --> 00:37:33.000
He said, I thought might make an interesting story for

441
00:37:33.039 --> 00:37:39.000
your podcast. I said, look off, podcasts are not about

442
00:37:39.000 --> 00:37:43.559
being interested. It's about being boring. It's about being calming

443
00:37:43.679 --> 00:37:47.239
people and just being relaxing, and it's not supposed to

444
00:37:47.239 --> 00:37:55.599
be a super stimulating interesting stuff about myself. And he said, well,

445
00:37:55.599 --> 00:37:57.719
you do quite well then, because I've never heard anything

446
00:37:57.760 --> 00:38:01.519
interesting come out of your mouth yet, which he gains

447
00:38:01.679 --> 00:38:04.920
that rude. Why just because he messes up and he's

448
00:38:04.960 --> 00:38:10.719
not able to find an address around the corner. The

449
00:38:10.760 --> 00:38:15.719
passenger pigeon, now extinct, was once the most numerous bird

450
00:38:15.760 --> 00:38:22.079
in North America. I don't know why. I mean passenger pigeons.

451
00:38:22.079 --> 00:38:24.960
The problem is they just got a bit lazy. I think,

452
00:38:25.440 --> 00:38:27.119
do you want to do anything like like, let someone

453
00:38:27.199 --> 00:38:30.239
else do it. I'll just sit in a passenger seat.

454
00:38:31.400 --> 00:38:35.559
And maybe that's what it was. Charles Darwin kept pigeons

455
00:38:35.559 --> 00:38:39.559
and bred them for his evolution studies. Oh, I don't

456
00:38:39.559 --> 00:38:44.519
want to know about that. I imagined there was some weird

457
00:38:44.920 --> 00:38:47.920
stuff going on there. I'm not saying Charles Darling was

458
00:38:48.559 --> 00:38:52.519
Darwin was had a pigeon fetish. I'm just saying that

459
00:38:52.559 --> 00:38:58.159
it might have been strange. Pigeons can recognize all twenty

460
00:38:58.199 --> 00:39:08.880
six letters of the alphabet. Really, can they recognize them?

461
00:39:09.039 --> 00:39:10.840
Or do they just look at them?

462
00:39:12.320 --> 00:39:12.719
Now?

463
00:39:15.239 --> 00:39:20.559
Vinnie Vinnie looks at a book. Don't mean he can read,

464
00:39:21.239 --> 00:39:24.320
you know what I mean? He watched the TV, don't

465
00:39:24.360 --> 00:39:31.719
mean he knows what's going on. He looks at my shoes.

466
00:39:32.000 --> 00:39:34.519
It looks at my shoes. Doesn't mean he can tap dance.

467
00:39:36.960 --> 00:39:42.039
I want to learn to tap dance. They can distinguish

468
00:39:42.039 --> 00:39:49.519
between different human faces, Which isn't that just a standard

469
00:39:49.519 --> 00:39:56.960
thing like for everything, not maybe not worms. But I

470
00:39:57.199 --> 00:40:02.280
just are you weird, isn't it? You? Hear a little

471
00:40:02.360 --> 00:40:05.280
voice walking through the through the park. Hear a little voice, Hello,

472
00:40:05.360 --> 00:40:10.360
you're right then what how you doing. You're okay. I

473
00:40:10.400 --> 00:40:14.480
ain't seen you in a while. It's a little worm

474
00:40:14.760 --> 00:40:19.000
holding numberella. Yeah, let me see you for one. You're okay?

475
00:40:19.559 --> 00:40:20.960
Do I know you? Yeah?

476
00:40:21.039 --> 00:40:21.239
Yeah?

477
00:40:21.280 --> 00:40:24.800
You nearly trod on me about a week ago. Yeh,

478
00:40:26.480 --> 00:40:30.400
sorry about that. I don't worry about It's okay, don't matter.

479
00:40:30.440 --> 00:40:33.880
I mean if you do, I just even if you

480
00:40:33.920 --> 00:40:39.039
cut me into, it won't make any difference, really said, yeah, yeah, yeah,

481
00:40:39.400 --> 00:40:41.039
go on do it. If you want to cut me into,

482
00:40:41.320 --> 00:40:43.840
I'll be fine. I'll just continue, I'll just be two

483
00:40:43.880 --> 00:40:48.159
of me. Then is that true or is that just

484
00:40:48.159 --> 00:40:52.119
something that we think when we're kids, And maybe it

485
00:40:52.159 --> 00:40:55.960
isn't true? So why don't you search it online and

486
00:40:56.039 --> 00:41:00.400
find out when you do your podcast? It's okayh Can

487
00:41:00.519 --> 00:41:11.440
worms be cutting off and still live? So the head

488
00:41:11.440 --> 00:41:14.880
of a worm may survive and regenerate its tail if

489
00:41:15.000 --> 00:41:22.159
cut behind the glitterius or the clitter clit, the clit elam,

490
00:41:23.119 --> 00:41:28.199
the clit elum, and the head of the worm may

491
00:41:29.159 --> 00:41:34.159
it regenerates its tail. The original tail of the world

492
00:41:34.199 --> 00:41:36.480
will not be able to grow a new head or

493
00:41:36.559 --> 00:41:44.920
other vital organs. Okay, So why is more research not

494
00:41:45.000 --> 00:41:49.239
put into this to find out what how it works,

495
00:41:49.800 --> 00:41:53.639
because that would be perfect, wouldn't it. We remove a

496
00:41:53.639 --> 00:41:55.559
part of the body and a new one grows back,

497
00:41:59.119 --> 00:42:01.239
and if you could choose the size of that new part,

498
00:42:02.480 --> 00:42:05.559
maybe have it grow back a little bit bigger. I mean,

499
00:42:06.639 --> 00:42:10.440
you know, I might be in a queue there. How

500
00:42:10.480 --> 00:42:12.800
many were This is a weird one. This is a

501
00:42:12.840 --> 00:42:18.199
BBC Science Focus magazine, and it is a question that

502
00:42:18.239 --> 00:42:20.480
perhaps I would ask, but I didn't expect to see it.

503
00:42:21.280 --> 00:42:24.320
How many times can a worm be split in half

504
00:42:24.320 --> 00:42:32.480
and still grow back? So it says here, contrary to popularly,

505
00:42:32.760 --> 00:42:36.400
contrary to popular belief, worms cut in half don't actually

506
00:42:36.440 --> 00:42:39.519
turn into two new worms. So that worm was lying

507
00:42:39.559 --> 00:42:41.639
to me, wasn't it saying, Oh, I only grown to

508
00:42:42.039 --> 00:42:45.239
know only one part apart from the head down that

509
00:42:45.599 --> 00:42:51.559
grows back in a new tail. I just want to

510
00:42:51.599 --> 00:42:54.800
look at this, so there's a hand holding a worm.

511
00:42:55.159 --> 00:42:59.760
I don't think they I think they use stock images

512
00:43:00.079 --> 00:43:07.519
for these these websites, because I'm just thinking. You mentioned

513
00:43:07.519 --> 00:43:11.760
if you as a model and you get told, oh,

514
00:43:11.800 --> 00:43:14.280
you've got got a bit of work for you today,

515
00:43:14.599 --> 00:43:17.800
I need to take like a couple of hours, all right,

516
00:43:18.599 --> 00:43:20.480
What am I going? What's it for? It's for Science

517
00:43:20.519 --> 00:43:26.920
Focus as a BBC magazine Science Focus website and it's

518
00:43:26.920 --> 00:43:31.719
just an image. What would I be doing? Oh, you

519
00:43:32.000 --> 00:43:34.360
don't have to worry about that, just just just go

520
00:43:34.480 --> 00:43:38.039
in make sure you yeah, you just turn up on

521
00:43:38.079 --> 00:43:40.239
time and stuff. No, just don't have interest. What am

522
00:43:40.239 --> 00:43:43.960
I going to be doing? H you're going to be

523
00:43:43.960 --> 00:43:50.440
holding a worm? That's the picture holding a worm? A

524
00:43:50.559 --> 00:43:56.480
hand holding a worm. Why don't you just use stock

525
00:43:56.519 --> 00:44:01.800
footage from the internet? So you're turning down work? Is

526
00:44:01.800 --> 00:44:05.320
that what you're saying, So you don't want to get paid? No? No,

527
00:44:05.480 --> 00:44:09.039
not that, I'm just thinking it just seems a bit

528
00:44:09.079 --> 00:44:11.360
weird that they would. Why not just use an image?

529
00:44:11.360 --> 00:44:14.280
You can get an image easy off any website, or

530
00:44:14.320 --> 00:44:17.480
you know, not any website. I guess it needs to

531
00:44:17.519 --> 00:44:25.159
be like worm focused, worm focused on the website. You're

532
00:44:25.159 --> 00:44:28.360
probably not going to go on McDonald's will find pictures

533
00:44:28.360 --> 00:44:37.119
of worms. Generally, I don't know where I'm going with this. Well,

534
00:44:37.119 --> 00:44:40.079
look at this. To a biologist, worm refers to many

535
00:44:40.199 --> 00:44:45.360
quite different organisms. The ability to regrow body parts differs

536
00:44:45.400 --> 00:44:49.960
anomalously between them, although toils are generally easier to regrow.

537
00:44:51.000 --> 00:44:55.079
If you mean earthworms, their towels usually die when severed,

538
00:44:55.519 --> 00:44:58.320
while for many other species, the head portioned down to

539
00:44:58.400 --> 00:45:05.039
the saddle can regrow a tail, although often a stunted one.

540
00:45:05.400 --> 00:45:09.079
But you wouldn't really complain them, would you. You know,

541
00:45:10.199 --> 00:45:14.719
I don't like I've grown back my tail. But it's

542
00:45:14.760 --> 00:45:22.800
not as long as it used to be. Earthworms could

543
00:45:22.880 --> 00:45:27.920
fully generate from one specific quarture of their body. It's certain,

544
00:45:28.039 --> 00:45:37.920
although it's not really known. And okay, some Doguesesia species

545
00:45:37.960 --> 00:45:42.760
can fully regrow from random body fragments of about ten

546
00:45:43.000 --> 00:45:51.280
thousand cells, approximately one twentieth of the adult body size. Wow,

547
00:45:52.960 --> 00:45:56.960
I mean that's science. I mean it's science. It's science fiction,

548
00:45:57.119 --> 00:46:01.440
isn't it. Really? If you think about it, you get

549
00:46:01.480 --> 00:46:06.599
some of these superheroes that grow back. I'm thinking of Deadpool,

550
00:46:06.639 --> 00:46:14.840
for example. He grows back parts to have nineteen percent

551
00:46:15.679 --> 00:46:20.199
of the body gone, to have just one twentieth of

552
00:46:20.280 --> 00:46:23.719
the body and the rest of the body grows back.

553
00:46:25.840 --> 00:46:32.280
That's phenomenal. But then if you remember carry On screaming,

554
00:46:32.360 --> 00:46:36.360
it's a movie, carry on movie, and it's like it

555
00:46:36.400 --> 00:46:41.559
was their their mickey take of the hammer House. Horror

556
00:46:41.559 --> 00:46:44.440
movies really it's funny. I love the Harry, I love

557
00:46:44.440 --> 00:46:46.480
the carry on films. I also loved the Harry Horror,

558
00:46:46.840 --> 00:46:52.920
Harry the Horror, Hammer House horror films as well. But

559
00:46:53.039 --> 00:46:58.039
this there was one bit and they found the I

560
00:46:58.159 --> 00:47:03.039
forget his name, but he big Biggie Bongo or something,

561
00:47:03.239 --> 00:47:06.599
and he gets his finger cut off. So they find

562
00:47:06.639 --> 00:47:09.400
his finger and they regenerate from the finger a whole

563
00:47:09.519 --> 00:47:17.039
new monster. Odd Bod. It's odd Bod and Minibod something

564
00:47:17.079 --> 00:47:17.679
like that.

565
00:47:18.920 --> 00:47:19.320
And.

566
00:47:20.679 --> 00:47:23.199
Great. Great. If you've never seen it, have a little look.

567
00:47:23.199 --> 00:47:26.320
It's probably on YouTube, to be fair, let's have a look.

568
00:47:26.400 --> 00:47:30.760
Is it on YouTube? Let's just skip, let's go to YouTube.

569
00:47:32.000 --> 00:47:45.119
YouTube carry on screaming, carry on screwing full film. It

570
00:47:45.199 --> 00:47:51.639
is not okay, Oh you can buy our rents. Yeah.

571
00:47:51.840 --> 00:47:54.880
YouTube can be a bit weird like that. It's you

572
00:47:54.920 --> 00:47:56.559
can get some of them. You can get carried on

573
00:47:56.639 --> 00:48:02.159
kiber the full film. You carry on screaming only one

574
00:48:02.199 --> 00:48:18.000
point Yeah, no, no, how strange. No it's not on there.

575
00:48:19.480 --> 00:48:27.440
I don't know where to carry on. Movies are available

576
00:48:27.480 --> 00:48:39.599
to all watch. I don't know anyway. The it's a

577
00:48:39.639 --> 00:48:42.039
good movie. I like it. I like all the carry

578
00:48:42.039 --> 00:48:46.639
on movies. I don't know why. I think it's an

579
00:48:46.639 --> 00:48:53.320
nostewic thing for me. I grew up watching them, and

580
00:48:54.320 --> 00:49:01.000
there's there's personally, there's a feel good lement to watching

581
00:49:01.039 --> 00:49:07.480
them because they're very playful and very silly, and I

582
00:49:07.480 --> 00:49:16.679
don't know, I just like them. Some I've seen this.

583
00:49:18.360 --> 00:49:25.480
Some pigeons have been trained to play pingball, which I've found.

584
00:49:25.559 --> 00:49:31.280
I've seen this, I've seen. Yeah, pigeons can learn abstract

585
00:49:31.400 --> 00:49:39.760
numerical rules like three years more than two. Okay, how

586
00:49:39.760 --> 00:49:44.559
did they discover these things? The term pigeon covers over

587
00:49:44.639 --> 00:49:52.239
three hundred species of birds. Mm hmm, rock, I mean doves.

588
00:49:52.440 --> 00:49:56.639
Doves are pigeons, aren't they? The dove is just a

589
00:49:56.679 --> 00:50:01.000
white pigeon. No, it's not, is it different bird? No,

590
00:50:01.239 --> 00:50:07.480
dove is a pigeon, is a dove? A pigeons a

591
00:50:07.480 --> 00:50:12.960
dove pigeon. Doves and pigeons are technically the same thing,

592
00:50:13.239 --> 00:50:19.920
but I have different new numbers of chromosomes that ah,

593
00:50:20.360 --> 00:50:23.599
so there's issues to prevent them from mating with each other.

594
00:50:26.400 --> 00:50:31.039
They're pretty much the same bird, and they're from the

595
00:50:31.079 --> 00:50:37.920
same bird family called Colombia cumba lumbee day. However, colloquial

596
00:50:37.960 --> 00:50:42.599
English tends to categorize them by size, so doves are

597
00:50:42.639 --> 00:50:50.039
a little bit smaller than pigeons. I think ten key differences.

598
00:50:50.079 --> 00:50:55.320
According to this website, bird helpful because who if they

599
00:50:55.360 --> 00:50:58.400
probably fought, you know, one day we'll put this thing

600
00:50:58.519 --> 00:51:02.320
dove versus pigeon would do this article because one day

601
00:51:02.360 --> 00:51:05.760
someone's going to want to know. This was January twenty eighth,

602
00:51:05.840 --> 00:51:11.000
Twoy twenty four and who knew that one day I'd

603
00:51:11.000 --> 00:51:14.320
need to know? So it says, here are you amongst

604
00:51:14.400 --> 00:51:18.320
those who often wonder whether doves are or are pigeons

605
00:51:18.400 --> 00:51:21.760
or vice versa. To give you a headstart, they are

606
00:51:21.800 --> 00:51:23.559
not the same, or though they do have a lot

607
00:51:23.599 --> 00:51:27.679
of similarities, they're the same. Doves and pigeons are too

608
00:51:27.719 --> 00:51:33.079
closely related avian species, although both are small to medium

609
00:51:33.119 --> 00:51:36.880
sized birds. Pigeons are slightly bigger and of wider wings

610
00:51:36.880 --> 00:51:42.679
span than doves. Besides physical differences, these two birds also

611
00:51:42.800 --> 00:51:50.039
different differ in their habitat preferences, diet, behavior, calls, and all.

612
00:51:50.960 --> 00:51:54.280
Let's focus on similarities. Why is everyone focus on differences?

613
00:51:55.199 --> 00:52:02.480
You know? Get back to conclusion inclusion. Come on location.

614
00:52:02.679 --> 00:52:07.679
The dove worldwide, but most common in warm climates. The

615
00:52:07.760 --> 00:52:15.039
pigeon again worldwide, but most common in urban areas. You

616
00:52:15.079 --> 00:52:17.440
get the wood pigeon, don't you, which is in the woods.

617
00:52:18.440 --> 00:52:21.480
So the body in shape dove is smaller and delicate

618
00:52:21.519 --> 00:52:25.960
of a sleek body, smaller head, and slender neck. That

619
00:52:25.960 --> 00:52:29.960
picture there looks like a seagull body in shape. Pigeons

620
00:52:30.000 --> 00:52:35.000
a bit larger, plumper, bigger head. There's not a lot

621
00:52:35.000 --> 00:52:39.199
in it, really, So to wait ninety six one hundred

622
00:52:39.199 --> 00:52:43.199
and seventy grounds for the dove, two hundred and fifty

623
00:52:43.239 --> 00:52:51.559
five to three hundred and sixty eight grounds for the pigeon. Yeah,

624
00:52:51.599 --> 00:52:54.239
the wingspan is there's quite a lot of difference in size.

625
00:52:54.960 --> 00:53:01.320
The pigeon can can drive a lot faster than the dove.

626
00:53:01.639 --> 00:53:04.719
The dove can drive forty to fifty five miles an hour,

627
00:53:05.320 --> 00:53:08.480
and the pigeon can drive seventy seven to ninety three

628
00:53:08.519 --> 00:53:13.880
miles an hour. I mean that's going to be dependent

629
00:53:13.960 --> 00:53:17.400
upon wind, surely. I mean on a really windy day,

630
00:53:17.480 --> 00:53:19.400
give it a hurricane, it can probably drive about two

631
00:53:19.440 --> 00:53:26.920
hundred miles an hour. Behavior gentle docile birds, which one

632
00:53:26.920 --> 00:53:30.639
do you think that is? It's the dove behavior of

633
00:53:30.840 --> 00:53:34.360
the pigeons more aggressive than doves, but it's still relatively docile.

634
00:53:36.079 --> 00:53:41.559
Horace is pretty gin It's pretty genuine most of the time,

635
00:53:41.639 --> 00:53:46.239
quite gentle, but has a bit of an attitude sometimes

636
00:53:47.239 --> 00:53:56.360
so predators, for BlimE me. It says predators, owls, cats, dogs,

637
00:53:56.519 --> 00:54:05.440
all that stuff. They're forgotten. Seagulls, seagulls, SIGs. Honestly, I've

638
00:54:05.440 --> 00:54:11.559
seen seagulls do some weird things. I'm not just yeah,

639
00:54:10.800 --> 00:54:14.599
I'm not saying that weird, but just like strange things.

640
00:54:16.599 --> 00:54:19.679
Rock pigeons are the ones we most often see in cities.

641
00:54:21.760 --> 00:54:24.800
They were domesticated that over five thousand years ago in

642
00:54:24.840 --> 00:54:35.280
the Middle East. Ancient Egyptians used pigeons to deliver messages. Yeah, okay,

643
00:54:35.760 --> 00:54:38.719
and we did up to a few years ago. Pigeons

644
00:54:38.840 --> 00:54:45.079
are monogamous and often made for life. I had another interruption.

645
00:54:45.559 --> 00:54:51.760
Then he was whining again. I took him into the garden,

646
00:54:51.880 --> 00:55:00.360
thinking he might need a you know, a PLoP. Didn't

647
00:55:00.360 --> 00:55:02.800
You just did a wei and came back inside. So

648
00:55:03.000 --> 00:55:17.199
he So. Pigeons share parenting duties. Both sexes, incubate eggs

649
00:55:17.280 --> 00:55:32.079
and feed chicks. Cool. I wonder what chicks eat really,

650
00:55:32.079 --> 00:55:38.639
if you think about it. If birds eat worms, then

651
00:55:38.679 --> 00:55:43.920
it makes sense if they just took the bottom half

652
00:55:43.960 --> 00:55:50.400
of the worm with its permission, of course, and then

653
00:55:50.400 --> 00:55:54.599
it could just grow back and it keep you know,

654
00:55:54.639 --> 00:55:58.440
it wouldn't diminish the worms. The worms would be happy. Well,

655
00:55:58.440 --> 00:56:00.719
I don't have to be happy, but they'll probably be

656
00:56:00.800 --> 00:56:13.119
happy er than if they were just ingested whole. And yeah,

657
00:56:13.280 --> 00:56:15.840
I wonder why white birds and worms don't get together

658
00:56:15.880 --> 00:56:19.119
and say say, look, we know you're gonna we know

659
00:56:19.159 --> 00:56:22.159
what you're up to. Maybe we can come to some

660
00:56:22.280 --> 00:56:30.840
kind of agreement. Baby pigeons are called squabs. Don't see

661
00:56:30.840 --> 00:56:38.639
baby pigeons very often. I don't. I can't remember the

662
00:56:38.719 --> 00:56:42.400
last time I saw a baby one. You really see

663
00:56:42.480 --> 00:56:46.719
baby pigeons, because this is the next one. You really

664
00:56:46.760 --> 00:56:50.719
see baby pigeons because they're staying nests until almost adult sized.

665
00:56:53.519 --> 00:56:56.880
They feed their young with breast and pigeon milk sorry,

666
00:56:57.320 --> 00:57:05.679
a protein rich secretion from their so that's what they

667
00:57:05.719 --> 00:57:10.920
feed on until really pigeons can fly. Okay, we'll have

668
00:57:10.960 --> 00:57:15.760
done that. The fastest recording racing pigeon flew at ninety

669
00:57:15.840 --> 00:57:21.360
three miles per hour. They can fly over six hundred

670
00:57:21.480 --> 00:57:26.320
miles a day. Yeah, horrors couldn't manage around the corner

671
00:57:28.679 --> 00:57:32.639
imagining the defense like, yeah, but I did six hundred miles.

672
00:57:32.679 --> 00:57:39.000
I just went in the wrong direction. Okay. Pigeons used

673
00:57:39.000 --> 00:57:45.920
the Earth's magnetic field to navigate. They can also use

674
00:57:45.960 --> 00:57:52.800
the position of the sun for orientation. Okay. Homing pigeons

675
00:57:52.880 --> 00:58:04.079
were used in the Olympics to carry results. Why do

676
00:58:04.119 --> 00:58:11.719
you mean to other countries before raid one? No, trying

677
00:58:11.719 --> 00:58:15.840
to think why would they need to carry the results?

678
00:58:18.719 --> 00:58:23.519
I don't know. Pigeons are mentioned in the Bible as acceptable. Okay,

679
00:58:23.559 --> 00:58:26.480
I'm going to finish that sentence. They are a symbol

680
00:58:26.480 --> 00:58:34.199
of peace and the Holy Spirit in Christianity. In Hinduism,

681
00:58:34.559 --> 00:58:48.719
feeding pigeons is considered a pious act, right. I'm going

682
00:58:48.800 --> 00:58:51.599
to have to look that up. I'm a little bit

683
00:58:51.639 --> 00:59:01.840
confused at that one. Oh oh, okay, I was first second,

684
00:59:01.880 --> 00:59:04.719
I was thinking that they were against it. But it's

685
00:59:05.039 --> 00:59:11.079
something they do with devotion or in this word, moral

686
00:59:11.159 --> 00:59:15.000
integrity and the adherence to ethical standards, aimed at achieve

687
00:59:15.119 --> 00:59:21.760
in spiritual merits. Okay, So as a part, I know

688
00:59:21.800 --> 00:59:24.239
what pioused me. I just thought I don't know. For

689
00:59:24.280 --> 00:59:28.920
some reason, I did know what pious meant the pigeon

690
00:59:28.960 --> 00:59:31.159
is one of the few birds with the ability to

691
00:59:31.239 --> 00:59:36.480
drink water without tilting its hit pack as the thing's

692
00:59:36.480 --> 00:59:43.559
a bit random. Who noticed that there are pigeons races

693
00:59:43.599 --> 00:59:51.039
with cash? Prize is worth millions. Some pigeons have sold

694
00:59:51.239 --> 00:59:55.440
for over one point four million. You know, he does

695
00:59:55.519 --> 00:59:59.519
something really weird. Earlier, came back from my neighbor's house. Okay,

696
01:00:00.639 --> 01:00:06.000
my microphone is moving around for some reason, and he

697
01:00:06.119 --> 01:00:08.960
started eating it in their garden, and I brought him around.

698
01:00:08.960 --> 01:00:11.880
I put it back in its tinfoil, brought it here.

699
01:00:13.280 --> 01:00:15.840
He was trying to get it all the way, you know, back,

700
01:00:17.079 --> 01:00:18.880
give it to me, and give it to me. It's mine.

701
01:00:20.559 --> 01:00:23.280
I get home and he's just staring at me. So

702
01:00:23.280 --> 01:00:25.079
as soon as we get back inside, I take his

703
01:00:25.199 --> 01:00:30.400
lead off and I put it on the floor. It's

704
01:00:30.440 --> 01:00:34.000
in a tinfoil. He picks a tinfoil up, the bone

705
01:00:34.000 --> 01:00:36.840
falls out of the tinfoil and he walks into the boy.

706
01:00:36.840 --> 01:00:41.320
He runs into the living room, and I'm thinking he's

707
01:00:41.320 --> 01:00:44.199
going to come back and get the bone in a minute. No,

708
01:00:46.400 --> 01:00:48.320
So I walk into the living room just to see

709
01:00:48.320 --> 01:00:53.039
what he's up to. He's looking for the bone. It's

710
01:00:56.639 --> 01:01:00.519
he's looking like, where is it? Where's it gone? It's

711
01:01:00.559 --> 01:01:07.360
like a magic trick. And eventually it took him a

712
01:01:07.360 --> 01:01:09.400
few minutes before he came out again and saw and

713
01:01:09.400 --> 01:01:12.000
he run and got it. But it was just funny

714
01:01:12.039 --> 01:01:19.840
the fact that he was looking for it. Oh nice yesterday.

715
01:01:22.440 --> 01:01:25.159
That sounds like quite a loud, quite a big plane

716
01:01:25.280 --> 01:01:30.960
just going past the It was VD day yesterday and

717
01:01:31.000 --> 01:01:35.840
there was loads of planes going past. Huge. How does

718
01:01:35.880 --> 01:01:41.599
a plane that big travel so slowly? I can't get it.

719
01:01:41.679 --> 01:01:44.119
How did it stay in the How does it stay

720
01:01:44.119 --> 01:01:48.760
in the air traveling so slowly? You seem slowly going

721
01:01:48.840 --> 01:01:56.119
past huge? Thing? Weird. I just never understood that urban

722
01:01:56.280 --> 01:02:06.719
pigeons have adapted to eat virtually anything. That's a bit like, Okay,

723
01:02:06.800 --> 01:02:10.079
what it's that? I was gonna say, tis but Belgium

724
01:02:10.280 --> 01:02:18.679
is the center of professional pigeon racing. I'm not saying

725
01:02:18.719 --> 01:02:22.800
anything about that. At last we found something interesting about Belgium. No,

726
01:02:23.199 --> 01:02:26.880
I wouldn't say that, that's what. That's what Horace would say.

727
01:02:27.440 --> 01:02:31.760
He's just whining again, and I'm like, okay, what he's

728
01:02:31.840 --> 01:02:34.800
looking for? The bone? It's on the settee. I didn't

729
01:02:34.840 --> 01:02:38.840
put it on the sety, so he must or did

730
01:02:38.880 --> 01:02:44.760
I No, I'm pretty sure I didn't. I wouldn't put

731
01:02:44.800 --> 01:02:49.039
it on the sety anyway. I can't believe how much

732
01:02:49.239 --> 01:02:57.239
disturbization he is giving me today. Pigeons have better hearing

733
01:02:57.280 --> 01:03:03.519
than humans and can detect a distant storm. How do

734
01:03:03.599 --> 01:03:07.719
they know they can remember hundreds of images for several

735
01:03:08.440 --> 01:03:11.159
they can Okay, I can't even how do they know this?

736
01:03:11.679 --> 01:03:18.800
They can remember hundreds of images for several years. I mean,

737
01:03:19.320 --> 01:03:26.400
how do you test that? In pigeons? Pigeons were the

738
01:03:26.440 --> 01:03:33.079
first birds domesticated for food. Okay, well, the Romans used

739
01:03:33.079 --> 01:03:39.199
pigeons to deliver military messages. But we kind of took

740
01:03:39.239 --> 01:03:42.800
advantage of pigeons a little bit, haven't we humans over

741
01:03:42.840 --> 01:03:49.960
the years. Pigeon droppings are once used to make gunpowder.

742
01:03:52.119 --> 01:03:56.960
Oh God, don't know what to make of that. I mean,

743
01:03:59.800 --> 01:04:04.280
they used it for gunpowder, just didn't work, so they

744
01:04:04.360 --> 01:04:09.840
found something else. Napoleon had a personal pigeon post network.

745
01:04:13.119 --> 01:04:19.559
Queen Elizabeth banned Queen Elizabeth the first banded pigeon shootings

746
01:04:19.559 --> 01:04:23.559
on Sundays. That was nice of us, gave them a

747
01:04:23.639 --> 01:04:28.719
day off. Pigeons are legal to feed in some cities

748
01:04:28.920 --> 01:04:34.760
like Venice. I'm pretty sure you're not allowed to feed

749
01:04:34.800 --> 01:04:42.360
them in Leicester Square either. Not Leicester Square, Leicester Square,

750
01:04:44.599 --> 01:04:52.840
not Leicester Square, Trafalgar Square, sorry, Trafalgar Square. When I

751
01:04:52.880 --> 01:04:53.880
was a kid, he used to be able to go

752
01:04:53.880 --> 01:04:57.920
to Trafragg Square and literally have pigeons cover you, not

753
01:04:58.960 --> 01:05:02.400
I mean literally stay you, and people from all over

754
01:05:02.400 --> 01:05:05.159
the world would come over and get pictures taken. And

755
01:05:05.360 --> 01:05:07.159
I'm sure they didn't just come over just to get

756
01:05:07.199 --> 01:05:11.400
pictures of pigeons, but it was part of the experience.

757
01:05:12.960 --> 01:05:16.280
And then I think it might have been the nineties

758
01:05:16.400 --> 01:05:20.159
or maybe the two thousands when someone in the government

759
01:05:20.360 --> 01:05:25.280
said no more, We're not having pigeons anymore. There was

760
01:05:25.280 --> 01:05:28.760
someone quite famous or well known that used to feed

761
01:05:28.760 --> 01:05:30.960
the pigeons every day, and I think he used to

762
01:05:31.000 --> 01:05:40.199
sell food to tourists to feed the pigeons, and I'm

763
01:05:40.239 --> 01:05:53.119
pretty sure he got arrested. Pigeon feeder arrested Trafalgar Square.

764
01:05:53.599 --> 01:06:00.639
This is my memory, the forgotten pigeon food sellers of

765
01:06:00.719 --> 01:06:07.480
Trafalgar Since early two thousands, it's officially been illegal to

766
01:06:07.519 --> 01:06:13.639
feed pigeons in Trafalgar Square see little known law. I

767
01:06:13.719 --> 01:06:22.159
remembered that can you imagine getting arrested for feeding a

768
01:06:22.199 --> 01:06:28.400
pigeon and then say, oh, also, you get these things

769
01:06:28.400 --> 01:06:33.400
where say, don't you get signs, don't feed ducks bread

770
01:06:35.119 --> 01:06:43.280
because it's bad for them. Tell the ducks. They don't

771
01:06:43.320 --> 01:06:46.840
seem to care the signs right there. I'm sure they're

772
01:06:46.840 --> 01:06:49.920
just as clever as pigeons. They can read it. Pigeons

773
01:06:49.960 --> 01:06:52.159
know twenty six letters. I don't know if they know

774
01:06:52.199 --> 01:06:54.239
all the other letters of the alphabet. They know at

775
01:06:54.280 --> 01:06:58.039
least twenty six of them. Why don't you just read

776
01:06:58.079 --> 01:07:02.440
the ducks tell them you're not supposed to eat bread

777
01:07:03.760 --> 01:07:06.039
and it's bad for them. But which is weird because

778
01:07:07.679 --> 01:07:11.199
I should go to the same duck pond every week

779
01:07:11.719 --> 01:07:13.760
when I was a kid, from the age of seven

780
01:07:13.880 --> 01:07:19.800
to seventeen, probably eighteen nineteen, every weekend, go there, feed

781
01:07:19.800 --> 01:07:31.840
them bread and and nothing nothing happened. There was no

782
01:07:32.039 --> 01:07:40.599
there was nothing nothing. Yeah, it was different, different ducks

783
01:07:40.599 --> 01:07:44.880
every week, but it's still it was like, eat, they're

784
01:07:44.880 --> 01:07:51.199
eating it. What was supposed to feed them Yorkshire puddings,

785
01:07:53.679 --> 01:07:56.239
They eat them as well. I used to take a

786
01:07:56.239 --> 01:08:00.280
little pack, little bag of food from the table and

787
01:08:00.559 --> 01:08:02.119
when there was no one looking, I'd chuck it in.

788
01:08:04.119 --> 01:08:07.599
The thing is with Yorkshire put in they float and

789
01:08:07.679 --> 01:08:09.920
that was a bit weird. No one knew it was me,

790
01:08:11.480 --> 01:08:15.239
but I member my dad saying, why is there three

791
01:08:15.320 --> 01:08:20.600
Yorkshire puddings floating in the pond? And everyone laughed and

792
01:08:20.640 --> 01:08:23.079
I kind of thought, why they're laughing, so it should

793
01:08:23.119 --> 01:08:25.439
be okay, but I won't. I'm not going to tell

794
01:08:25.439 --> 01:08:33.399
them just in case. So I'm sure someone got arrested

795
01:08:37.800 --> 01:08:42.640
two thousands, two thousands, early two thousands. It was from

796
01:08:43.039 --> 01:08:46.600
Kevin Livingston, who was the Mayor of London at the time,

797
01:08:47.359 --> 01:08:49.840
to do with a plague which he called flying rats.

798
01:08:50.359 --> 01:08:55.560
And ever since then people have just used that terminology

799
01:08:56.079 --> 01:08:59.760
like they've said it for the first time, or flying

800
01:09:00.359 --> 01:09:07.159
like oh, everyone's like I've never heard that before. Yeah, leave,

801
01:09:07.279 --> 01:09:15.600
pigeons are cute and there's nothing wrong with rats. I'm

802
01:09:15.640 --> 01:09:19.800
thinking of bats. No rats, Yeah, I'm not. Pigeons are

803
01:09:19.800 --> 01:09:22.680
not flying rats. They're not nothing like rats. They're just

804
01:09:24.359 --> 01:09:36.159
they're cute. I like pigeons. I'm sorry, I can't help out.

805
01:09:36.199 --> 01:09:43.960
I just do I think I can't remember anyway, I'm

806
01:09:44.039 --> 01:09:48.319
sure someone got arrested. There was there's the long pigeon

807
01:09:48.439 --> 01:09:56.279
feeders the forgotten pigeon food vendors or food sellers of

808
01:09:56.600 --> 01:09:59.479
Fagar Square and the fight to feed the birds. This

809
01:09:59.640 --> 01:10:02.680
is from a couple of years ago. They used to

810
01:10:02.720 --> 01:10:11.000
sell Yeah, they used to sell food and feed and stuff.

811
01:10:11.159 --> 01:10:16.119
And I should do that. I do, I did. I

812
01:10:16.199 --> 01:10:18.199
used to know. It's just I didn't used to sell it.

813
01:10:18.600 --> 01:10:26.199
But there's a picture here from Blimey nineteen seventy two,

814
01:10:26.720 --> 01:10:30.439
a pigeon food kiosk in Trafalgar Square surrounded by pigeons

815
01:10:30.880 --> 01:10:39.039
who wait for seeds. So it's lovely, don't you think

816
01:10:39.600 --> 01:10:50.119
in a way kind of lovely, kind of I don't know,

817
01:10:50.680 --> 01:10:55.159
I think so, So let's have a look whatever we

818
01:10:55.399 --> 01:11:01.119
got here. Pigeons have been sent into space. In Iran,

819
01:11:01.600 --> 01:11:06.000
pigeons are seen as holy creatures. Cool. I love I

820
01:11:06.199 --> 01:11:10.359
love pigeons. You can they can fly. They can fly

821
01:11:10.520 --> 01:11:16.840
through lasers in lab experiments without confusion. And one of

822
01:11:16.840 --> 01:11:24.319
the first people to study pigeons was Aristotle. They're being

823
01:11:24.439 --> 01:11:30.920
used to smuggle things into prisons, so they're basically they've

824
01:11:30.960 --> 01:11:33.439
been used to smuggle drugs and mobile phones into prisons.

825
01:11:33.640 --> 01:11:42.239
So basically, pigeons are like flying bums, flying bumble pigeon

826
01:11:42.319 --> 01:11:49.199
fanciers are known as pigeon men or pigeon keepers. Homing

827
01:11:49.239 --> 01:11:52.359
pigeons were a vital part of the French resistance, and

828
01:11:52.520 --> 01:11:58.159
pigeons can suffer from obesity if overfed. Anything can cont it. Really.

829
01:12:00.359 --> 01:12:06.439
Ancient Greeks believe pigeons carried souls to the afterlife. Oh

830
01:12:06.600 --> 01:12:12.920
their digestive system processes food under four hours. That's interesting,

831
01:12:12.960 --> 01:12:19.000
isn't it. Isn't it? I think so. I think it's

832
01:12:19.079 --> 01:12:25.760
very interesting. Yes, I do. So, that's me done, I

833
01:12:25.800 --> 01:12:28.560
think for this one. So it's like to say thank

834
01:12:28.600 --> 01:12:31.479
you very much for listening. It's been a bit of

835
01:12:32.079 --> 01:12:36.800
a broken one because of the VINSTA. That's okay. So,

836
01:12:37.720 --> 01:12:43.199
but hopefully I thing should talk about something. So remember

837
01:12:43.239 --> 01:12:45.560
to be kind to yourself, because you do deserve to

838
01:12:45.600 --> 01:12:50.039
be happy and be gentle with yourself. You deserve to

839
01:12:50.079 --> 01:13:07.600
feel safe, lots of love. Bye. Relax in a more

840
01:13:08.600 --> 01:13:18.880
deep and meaningful way, maybe in a way that can

841
01:13:20.199 --> 01:13:29.520
not just allow you to feel calmer now and throughout

842
01:13:30.560 --> 01:13:39.720
the time we spend together here, not just relaxed at

843
01:13:39.720 --> 01:13:43.920
the end of the recording when it's finished and you

844
01:13:43.960 --> 01:13:54.319
can enjoy that sense of comfort and peace, But also

845
01:14:01.840 --> 01:14:08.319
I think it would be nice to have those feelings

846
01:14:08.359 --> 01:14:24.600
of relaxation continue for longer after the recording has ended,

847
01:14:29.680 --> 01:14:41.840
so that you can still benefit from listening to my voice,

848
01:14:42.239 --> 01:14:53.680
maybe in a few hours time, perhaps tomorrow, and then

849
01:14:53.840 --> 01:15:01.840
by listening regularly, especially if you find like some people

850
01:15:01.920 --> 01:15:06.119
do and myself as well. Sometimes I find one particular

851
01:15:06.239 --> 01:15:16.279
recording that really resonates with me, and I just listen

852
01:15:16.359 --> 01:15:21.640
to it over and over again every morning, every evening.

853
01:15:29.279 --> 01:15:33.920
There was this recording from We're going back to about

854
01:15:34.039 --> 01:15:39.039
nineteen ninety nine. It was it wasn't hypnosis, but it

855
01:15:39.119 --> 01:15:44.199
was a guided visualizations. It kind of was hypnosis, really,

856
01:15:46.680 --> 01:15:51.840
and I managed to find it again and it still

857
01:15:51.920 --> 01:15:57.520
has the same effect on me. And part of it

858
01:15:57.680 --> 01:16:12.399
was the person's voice relaxed me, just felt so peaceful,

859
01:16:14.520 --> 01:16:21.079
and I'd look forward to listening to her in the

860
01:16:21.119 --> 01:16:31.800
morning and in the evening. And I knew before even

861
01:16:32.560 --> 01:16:41.039
pressing the play button that since I've done that pressed

862
01:16:41.039 --> 01:16:49.600
the play button. This was in the days of CD

863
01:16:49.800 --> 01:16:58.479
players pressed the play button. In fact, it might have

864
01:16:58.520 --> 01:17:03.000
even been a tape recorder. I'd lie down on the

865
01:17:03.039 --> 01:17:16.439
bed and then even without necessarily listening to her words,

866
01:17:19.760 --> 01:17:29.119
because I had them memorized. Really, it was as if

867
01:17:29.159 --> 01:17:40.399
my body knew exactly what to do, and the muscles

868
01:17:40.640 --> 01:18:02.000
just almost went into automatic relaxation, and I remember my

869
01:18:02.199 --> 01:18:16.119
mind would slow down. Now. Now, I was listening to

870
01:18:16.199 --> 01:18:25.439
this recording in the early days of learning hypnosis, and

871
01:18:25.640 --> 01:18:34.560
long before I ever made any videos or audio recordings myself,

872
01:18:35.760 --> 01:18:39.159
because I didn't start doing that till two thousand and six,

873
01:18:46.039 --> 01:19:02.000
I knew, I knew how helpful I found being able

874
01:19:02.039 --> 01:19:11.079
to just let go, to have that trust in the

875
01:19:11.199 --> 01:19:21.600
person that I'm listening to, knowing that it's going to

876
01:19:21.640 --> 01:19:32.439
be just as relaxing, if not more so. Each time

877
01:19:32.680 --> 01:19:45.199
you hear my voice, you may feel the same. Some

878
01:19:45.520 --> 01:19:58.439
people have been listening to me for over a decade,

879
01:20:00.520 --> 01:20:04.600
maybe not solidly, obviously not twenty four hours a day,

880
01:20:06.319 --> 01:20:20.520
but maybe people come back. Some people maybe listen every day.

881
01:20:24.560 --> 01:20:32.680
That's something that I do which you may not realize

882
01:20:32.960 --> 01:20:51.560
by listening, is when I record these recordings. Now, for example,

883
01:20:56.079 --> 01:21:08.239
I also am affected by the words that I say.

884
01:21:09.119 --> 01:21:15.680
So if I said to you, focus on your feet,

885
01:21:18.039 --> 01:21:25.920
notice your feet relaxing, I will be focusing on my feet.

886
01:21:30.680 --> 01:21:48.079
I will be noticing my feet relaxing. If I said

887
01:21:48.199 --> 01:21:55.880
focus on your hands and maybe notice the difference between

888
01:21:55.920 --> 01:22:06.199
each hand, Perhaps notice the the air in the room,

889
01:22:06.720 --> 01:22:12.159
the temperature of the room. On the backs of your hands.

890
01:22:19.359 --> 01:22:23.239
You may start to notice what almost feels like a

891
01:22:23.359 --> 01:22:31.319
very light breeze, even though there may not be any

892
01:22:31.840 --> 01:22:42.399
type of breeze at all where you are right now.

893
01:22:44.920 --> 01:22:55.520
And as you become aware of your hands, I'm also

894
01:22:55.880 --> 01:23:24.079
aware of how relaxed my hands our feeling now and

895
01:23:24.239 --> 01:23:31.159
when it comes to potentially drifting off to sleep, which

896
01:23:31.239 --> 01:23:44.439
may be the reason you're listening, I also feel drowsy

897
01:23:47.640 --> 01:24:01.119
when I make these recordings. I also notice my mind drifting.

898
01:24:09.000 --> 01:24:21.600
In fact, at times I've actually fallen asleep without even noticing,

899
01:24:26.479 --> 01:24:35.560
and then I carry on talking. And it's only when

900
01:24:35.880 --> 01:24:45.000
I listen back to do the editing I hear snoring

901
01:24:46.920 --> 01:24:54.199
and I think I don't remember snoring. I remember talking.

902
01:24:57.279 --> 01:25:04.600
Snoring was a pig turned up. That's why I sound

903
01:25:04.720 --> 01:25:14.399
like when I snore. How I get really into the

904
01:25:14.439 --> 01:25:32.680
whole experience. I don't know how you feel. How relaxed

905
01:25:32.760 --> 01:25:42.840
do you feel in your feet, how relaxed you feel

906
01:25:43.039 --> 01:26:09.640
in your hands. I have noticed more and more that

907
01:26:09.840 --> 01:26:26.039
the more relaxed, deeper level of comfort you feel the

908
01:26:26.239 --> 01:26:46.840
easier your breathing becomes. It's almost like that additional muscle relaxation.

909
01:26:51.159 --> 01:27:12.159
So this allows you to breathe easier without necessarily focusing

910
01:27:14.359 --> 01:27:40.000
on your breath, however, being able to notice the ease

911
01:27:43.399 --> 01:28:08.840
in which you breathe so naturally mhm h. You breathe

912
01:28:09.359 --> 01:28:53.079
so very easily and smoothly. Whenever I imagine my breathing improving.

913
01:28:58.720 --> 01:29:12.119
When I've got my eye closed, I tend to visualize

914
01:29:14.199 --> 01:29:28.600
a beautiful field with trees and flowers producing all that

915
01:29:30.640 --> 01:30:03.439
life giving oxygen. It feels nice to, if nothing else,

916
01:30:06.640 --> 01:30:40.760
just taking some time away from everything, enjoying that feeling

917
01:30:41.119 --> 01:31:31.640
of peace, serenity with a joyful heart. Time seems to

918
01:31:31.920 --> 01:32:07.039
just drip by, so very slowly, relaxed, so deeply peaceful,

919
01:32:16.920 --> 01:33:01.000
completely unattached to any thoughts whatsoever in this moment, completely free,

920
01:33:26.199 --> 01:34:17.600
noticing that your mind has slowed down. Slowed down because

921
01:34:17.760 --> 01:34:46.359
nothing really requires your attention. You can enjoy the physical

922
01:34:46.680 --> 01:34:58.359
sensations of allowing the stress to rip out of your body,

923
01:35:04.800 --> 01:35:28.640
to appair out of every part of your body, being

924
01:35:29.000 --> 01:36:07.680
released from your brain in your mind. Slowly but surely,

925
01:36:14.520 --> 01:37:02.239
the muscles, sing, legs relax rax so very deeply, relact

926
01:37:07.600 --> 01:37:33.000
so deeply, and the feelings, the pleasant feelings in your

927
01:37:33.279 --> 01:38:01.119
arms and shoulders, deepening each part of your body further

928
01:38:06.039 --> 01:38:39.399
and deeper and deeper. Noticine, the feelings in the back

929
01:38:39.439 --> 01:39:41.800
of your neck, feelings in your wrists, muscles, in front

930
01:39:41.880 --> 01:40:35.760
of your body. I allsay, feeling peaceful deeply. There's a

931
01:40:35.920 --> 01:41:17.479
sense of peace spreads through your fairy core. Even when

932
01:41:17.600 --> 01:41:45.520
you focus on your mind, your mind becomes bef and slower.

933
01:42:00.720 --> 01:43:21.039
Heeven deep relaxing, so very slow, his stomach peace for

934
01:43:21.399 --> 01:44:08.119
in your stomach. Look back. Notice notice how relaxed you'd

935
01:44:08.319 --> 01:44:46.640
now feel in the hole of your back. Your spy

936
01:44:50.720 --> 01:44:55.479
from your brain all the way down the middle of

937
01:44:55.520 --> 01:45:15.239
your back, sindy and receiving millions of messages every day

938
01:45:18.239 --> 01:46:37.880
deep comfort, increasing deeply relaxed, your knees, legs, spreading those

939
01:46:38.159 --> 01:46:47.239
signals down a spine or cord into air, every part

940
01:46:47.680 --> 01:47:32.960
of your body, your shins and your half muscles. We

941
01:47:33.079 --> 01:48:06.640
are outbows feelings of peace and tranquility breading through your body,

942
01:48:07.479 --> 01:48:23.760
tips of your toes, to your eyes, your fingers, all

943
01:48:23.760 --> 01:49:09.600
the way till you'll lower back m lettinger ridiatinker peace,

944
01:49:25.359 --> 01:49:56.039
drifting mind just wandering away, happy to let go, let

945
01:49:56.079 --> 01:51:01.359
go completely, let go, so tranquil, your whole body enjoying

946
01:51:01.560 --> 01:53:23.720
a censor, lett him go, heph more pe enjoying the space,

947
01:53:26.039 --> 01:54:07.079
this space of peace and safety. So fary, hey y,

948
01:55:37.640 --> 01:56:01.720
let him go. Maybe we can just focus on the

949
01:56:01.880 --> 01:56:37.199
different parts of your body, just to notice your forehead

950
01:56:37.479 --> 01:57:39.279
and your eyes muture so loose, noticing in the sense

951
01:57:39.359 --> 01:59:13.960
of complete freedom, absolute freedom, day day, peace for energy,

952
01:59:46.840 --> 02:00:59.199
peace to breathe so much easier. Yes, you may have

953
02:01:02.520 --> 02:02:02.520
I may not have noticed your mind drifting, peaceful, move

954
02:02:03.279 --> 02:02:23.520
even more deeply in the direction of total blissful pace,

955
02:02:27.720 --> 02:04:31.039
blissful pace, terrefting out to pace. Come so calm, let

956
02:04:31.239 --> 02:05:42.920
him go, peace with mind relaxed, foty, sir, relax cy rexed.

957
02:06:07.199 --> 02:06:34.039
Your body feels almost invisible, so very relaxed. I'm peaceful,

958
02:06:40.399 --> 02:07:48.720
so peace m ruh like on's fair. And you could

959
02:07:48.840 --> 02:07:58.920
start to notice that you are feeling more relaxed, even

960
02:07:59.000 --> 02:08:10.159
though I've no purposely focused your mind upon that sense

961
02:08:10.560 --> 02:08:16.439
of physical comfort that is growing within you throughout your body,

962
02:08:19.640 --> 02:08:29.319
and your mind starts to slow down, and that could

963
02:08:29.359 --> 02:08:37.680
be almost in recognition of I guess my speech not

964
02:08:37.840 --> 02:08:54.960
being particularly fast and things just generally feel calmer. Just

965
02:08:55.279 --> 02:09:03.840
by listening to my voice, you give yourself an opportunity

966
02:09:05.560 --> 02:09:11.319
to take a break from the day, take a break

967
02:09:11.399 --> 02:09:19.159
from your life as it is, and to give yourself

968
02:09:19.159 --> 02:09:27.159
a rest, given yourself permission to take some time off,

969
02:09:29.319 --> 02:09:34.720
and to allow your body to relax and allow your

970
02:09:34.840 --> 02:09:45.479
mind to slow down, which in turn releases the tension

971
02:09:46.880 --> 02:09:55.640
and he stresses that you had in your body. It's

972
02:09:55.680 --> 02:10:00.359
almost as if the parts of your body just open up,

973
02:10:01.560 --> 02:10:13.239
allowing the negativity out and at the same time replacing

974
02:10:14.039 --> 02:10:23.600
that negativity with positive heathing energy, which then fills your

975
02:10:23.640 --> 02:10:35.520
body up and your mind to also starts to appreciate

976
02:10:36.359 --> 02:10:54.800
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

977
02:10:57.920 --> 02:11:06.520
an energy the spreads through your body like a wave

978
02:11:08.800 --> 02:11:20.960
of comfort, and all this comes and just allowing yourself

979
02:11:23.760 --> 02:11:29.000
a few minutes, maybe half an hour, however long you

980
02:11:29.039 --> 02:11:41.640
want it to be, to just rest and allow your

981
02:11:41.760 --> 02:11:51.640
mind and your body to almost reset itself to the

982
02:11:52.359 --> 02:12:08.239
settings of comfort and relaxation, calmness, which allows more room

983
02:12:08.720 --> 02:12:21.760
for feelings of pleasure and happiness to move around your

984
02:12:21.840 --> 02:12:30.279
body and into your mind. Almost as if your mind

985
02:12:30.359 --> 02:12:41.039
and your body are sinking together, almost mirroring each other

986
02:12:42.000 --> 02:12:56.359
with that growing positivity and calmness, and it feels nice.

987
02:12:56.479 --> 02:13:02.479
It really does feel nice to know that you are

988
02:13:02.520 --> 02:13:12.720
the one that has allowed yourself to feel more comfort

989
02:13:15.960 --> 02:13:29.439
and to experience more of this deep relaxation spreading throughout

990
02:13:29.520 --> 02:13:41.760
your body. And as I focus on each part of

991
02:13:41.840 --> 02:13:54.039
your body, you can notice that that part becomes even

992
02:13:55.239 --> 02:14:03.359
more relaxed just by folks focus in on it. It

993
02:14:03.439 --> 02:14:17.119
becomes even more calm and comfortable just by focusing. And

994
02:14:17.199 --> 02:14:23.039
as I move down your body, starting at your head,

995
02:14:25.399 --> 02:14:32.159
the parts that you've already focused on will continue to

996
02:14:32.279 --> 02:14:39.960
relax deeply, and those parts that we've not yet focused

997
02:14:40.000 --> 02:14:53.399
on were just automatically release any remaining tension in anticipation

998
02:14:53.760 --> 02:15:06.960
of even more comfort about to come. Now, I'm gonna

999
02:15:07.000 --> 02:15:14.319
start by focusing on your forehead. Just being aware of

1000
02:15:14.399 --> 02:15:24.479
the feelings of your forehead and any background sounds like

1001
02:15:24.680 --> 02:15:29.880
mister Herbert the pigeon can just allow you to feel

1002
02:15:29.920 --> 02:15:40.000
even more relaxed. Just means you're in the moment. This

1003
02:15:40.079 --> 02:15:46.920
isn't this isn't a sterile environment. This is the world.

1004
02:15:48.640 --> 02:15:54.720
I live in the countryside, so there's lots of nature

1005
02:15:55.239 --> 02:16:05.760
sounds around, so as you focus on your forehead, just

1006
02:16:06.000 --> 02:16:16.039
notice how it becomes even more relaxed as you focus

1007
02:16:16.079 --> 02:16:24.800
only on my voice and that part of your body.

1008
02:16:25.720 --> 02:16:35.479
Moving down to your eyes, focusing on your eyes, noticing

1009
02:16:36.479 --> 02:16:46.200
how your eyelids feel so heavy yet so light at

1010
02:16:46.239 --> 02:16:52.719
the same time, and all the muscles around your eyes

1011
02:16:52.959 --> 02:17:07.440
relaxing completely. Moving your focus down to your mouth, your lips,

1012
02:17:07.840 --> 02:17:14.479
your tongue, your teeth, and your gumbs, the whole of

1013
02:17:14.639 --> 02:17:29.639
your mouth relaxing, calm and lease. As you focus now

1014
02:17:30.239 --> 02:17:37.120
on your jaw, not just the parts of your jaw

1015
02:17:37.239 --> 02:17:41.680
near your mouth and your chin, but all the way

1016
02:17:41.760 --> 02:17:48.120
up the sides of your face to your ears, the

1017
02:17:48.399 --> 02:18:16.159
hole of your jaw feeding more relaxed and calm. Focusing

1018
02:18:16.360 --> 02:18:21.559
on your neck, the front of your neck and your

1019
02:18:21.639 --> 02:18:35.000
throat relaxing and loose and calm. The side of your neck,

1020
02:18:37.040 --> 02:18:45.280
the right and left side of your neck, relax and

1021
02:18:45.520 --> 02:18:59.200
lease and calm. And now the back of your neck.

1022
02:19:02.440 --> 02:19:11.760
Focus in on the back of your neck, letting go

1023
02:19:12.399 --> 02:19:18.200
of any tension that may have been there before, and

1024
02:19:18.840 --> 02:19:32.559
enjoying that sense of increasing comfort and release that you

1025
02:19:32.639 --> 02:19:43.440
can experience in the back of your neck. Moving down

1026
02:19:43.920 --> 02:19:51.239
your back and moving either side of your spine right

1027
02:19:51.319 --> 02:19:52.280
from the top of.

1028
02:19:52.200 --> 02:19:53.079
Your back.

1029
02:19:54.639 --> 02:19:58.319
All the way down to the bottom of your back,

1030
02:20:04.319 --> 02:20:15.639
down to your lower back. And as you move up

1031
02:20:15.680 --> 02:20:24.520
and down your spine, you can feel the muscles either

1032
02:20:24.639 --> 02:20:38.239
side of your spine relaxing even more. And as those

1033
02:20:38.360 --> 02:20:47.799
muscles relax, that sense of comfort starts to spread outwards

1034
02:20:49.360 --> 02:20:58.959
from your spine into both sides of your back, the

1035
02:20:59.040 --> 02:21:02.600
top of your back, the middle, and your lower back.

1036
02:21:06.079 --> 02:21:13.280
And as you scan gently and slowly up and down

1037
02:21:13.399 --> 02:21:18.479
your back, there's the muscles in the top of your

1038
02:21:18.559 --> 02:21:28.520
back relax and become looser. The muscles in the middle

1039
02:21:28.559 --> 02:21:35.920
of your back also seem to just almost divide from

1040
02:21:35.920 --> 02:21:49.399
each other, separating and almost melting. And in your lower

1041
02:21:49.440 --> 02:22:00.280
back there seems to be an extra special feeling of

1042
02:22:00.399 --> 02:22:12.399
comfort that spreads into your hips. Sit down your lower back,

1043
02:22:12.479 --> 02:22:20.719
get into your hips, into the area where your cosicks are,

1044
02:22:24.280 --> 02:22:31.920
and into your buttocks, and all these muscles that spread

1045
02:22:33.200 --> 02:22:42.959
from your lower back into your hip area start to melt,

1046
02:22:47.399 --> 02:22:59.719
start to really let go. I don't even know where about.

1047
02:23:00.399 --> 02:23:07.159
Focus on your shoulders, your back, and your spine will

1048
02:23:07.200 --> 02:23:28.440
continue to let go, continue to relax, so calmly, and

1049
02:23:28.479 --> 02:23:33.680
as you focus on your shoulders, you may notice that

1050
02:23:33.719 --> 02:24:05.120
they're already feeding, really loose, they're already feeding, calm and feeling.

1051
02:24:09.360 --> 02:24:17.719
Those muscles then move from your neck into your shoulders.

1052
02:24:24.239 --> 02:24:53.719
Feel so soft and gentle, so smooth and calm, and

1053
02:24:53.840 --> 02:25:06.719
the feeling in your shoulders seems to spread deep into

1054
02:25:06.760 --> 02:25:17.200
your shoulders, that sense of relaxation, not just traveling deeply

1055
02:25:17.600 --> 02:25:34.559
into your muscles, but also relaxing the bones and moving

1056
02:25:34.639 --> 02:25:43.479
all away to underneath your arms, relaxing that whole area

1057
02:25:43.680 --> 02:25:49.040
between the tops of your shoulders and underneath your arms.

1058
02:25:52.879 --> 02:26:08.120
He then you feel so relaxed and comfortable in your shoulders.

1059
02:26:11.639 --> 02:26:33.760
Who sends that deep healing message into your arms, And

1060
02:26:33.959 --> 02:26:39.000
you may feel almost as if your arms are not

1061
02:26:39.120 --> 02:27:02.040
even there, because they're so relaxed, so deeply relaxed, so

1062
02:27:02.040 --> 02:27:38.639
so calm, so pose. The feeling spreading all the way

1063
02:27:38.840 --> 02:28:02.760
down your arms, two elbows, including your elbows, their comforts

1064
02:28:02.799 --> 02:28:19.079
spreads or away into wrists of forearments, and your wrists

1065
02:28:25.879 --> 02:28:46.200
so heavy yet at the same time slight and gentle,

1066
02:29:10.879 --> 02:29:49.879
frek sive. Now on your hands, my hands, so peaceful

1067
02:29:51.639 --> 02:30:29.280
in your hands. There's a sense of real peace it

1068
02:30:29.399 --> 02:30:55.280
just seems to feel so familiar when your hands relax deeply. Else,

1069
02:31:12.959 --> 02:32:20.799
a thing is a thing is siles you think you

1070
02:32:21.000 --> 02:33:06.600
tips moving your attention to the front, to your body,

1071
02:33:07.760 --> 02:34:45.000
so comfortable, moving in your focus, your legs, we muscus

1072
02:34:46.879 --> 02:35:39.600
in your thighs, your knees, so relaxed, a carved mussels

1073
02:35:40.920 --> 02:37:48.680
and just chins co puzy four on the fathing a

1074
02:37:48.799 --> 02:37:58.680
new feet, sir peaceful.

1075
02:38:00.200 --> 02:38:56.399
Sircom say peaceful, sircom so peaceful, sycom so.

1076
02:38:58.319 --> 02:39:29.920
Peace f RelA sin peace for so calm, loving that

1077
02:39:30.319 --> 02:39:42.319
deep relaxation, to spread your chest, in your stomach, so relax,

1078
02:39:50.079 --> 02:40:09.200
letting go everything. So I'm gonna start counting down now,

1079
02:40:11.840 --> 02:40:20.559
from twenty down to one. You can imagine in a

1080
02:40:20.600 --> 02:40:26.440
way it's like just walking down some steps and each

1081
02:40:26.600 --> 02:40:32.239
step or twenty steps, and each step represents a level

1082
02:40:32.799 --> 02:40:45.559
of comfort. Each step represents a deepening of that comfort,

1083
02:40:52.159 --> 02:40:58.040
and the furvies you walk down those steps are deeper

1084
02:40:58.280 --> 02:41:08.600
and more relaxed. Do you feel so? Starting with number

1085
02:41:08.680 --> 02:46:41.159
twenty twenty, nineteen, eighteen seventeen, sisting three four four two

1086
02:47:47.360 --> 02:57:18.559
two five foo nine height five four five four four

1087
02:58:35.959 --> 03:02:02.959
two one no. As you focus on your eyes We're

1088
03:02:03.000 --> 03:02:13.280
gonna count down from ten down to one. Focus in

1089
03:02:14.399 --> 03:02:22.680
just on your eyes, your eyelids, the muscles around your eyes,

1090
03:02:25.719 --> 03:02:34.440
your eye walls themselves, our whole area that makes up

1091
03:02:34.479 --> 03:02:50.559
your eye. And as we count down from ten down

1092
03:02:50.639 --> 03:03:03.639
to one, whilst focus in on your eyes, you'll become

1093
03:03:05.680 --> 03:03:17.799
twice is relaxed with each number counting down that you

1094
03:03:17.920 --> 03:03:25.520
may find the all you want to do is just

1095
03:03:27.479 --> 03:03:34.719
drift off to sleep. And if that's what you want,

1096
03:03:37.719 --> 03:03:50.760
then just allow yourself to do that. Now, focusing on

1097
03:03:50.840 --> 03:03:58.200
your eyes, I'm going to begin counting down from ten

1098
03:03:58.520 --> 03:07:07.319
down to one right now. Ten nine eight seven four

1099
03:08:11.520 --> 03:13:26.680
five four three two one. So counted down from ten

1100
03:13:26.799 --> 03:13:50.079
to one ten nine eight seven six five four three

1101
03:13:50.360 --> 03:14:02.479
two one. And maybe that was a bit too quick

1102
03:14:03.040 --> 03:14:06.920
in order to relax. Maybe it's a bit too fast

1103
03:14:07.239 --> 03:14:16.079
for you to notice the calming of your body, maybe

1104
03:14:16.840 --> 03:14:20.719
even a little bit of pressure there, Like you're counting

1105
03:14:20.840 --> 03:14:24.200
down from ten to one. Would you expect me to do? Man,

1106
03:14:25.040 --> 03:14:28.479
expect me to just STI go with floppy just because

1107
03:14:28.520 --> 03:14:37.719
you're counting down. We can try it again, but this

1108
03:14:37.959 --> 03:14:43.600
time I go a bit slower. This time. As you

1109
03:14:43.799 --> 03:14:49.120
focus on the whole of your body. Before we focus

1110
03:14:49.159 --> 03:14:57.879
on your legs, just notice how your body does start

1111
03:15:00.239 --> 03:15:11.360
feel more relaxed with every number that I count down

1112
03:15:14.760 --> 03:16:54.879
ten nine, eight, seven, six, five four three two one.

1113
03:16:55.479 --> 03:17:01.239
And just notice how how you feel generally, how your

1114
03:17:01.239 --> 03:17:16.159
body feels. It's not necessarily even about counting down from

1115
03:17:16.200 --> 03:17:23.879
ten to one. It's that space that you have, that

1116
03:17:26.479 --> 03:17:47.399
space between being active physically or mentally to just sitting

1117
03:17:47.639 --> 03:17:52.239
or lying down and just being there, not doing anything,

1118
03:17:52.360 --> 03:18:00.360
not saying anything, or needing to think about anything. Soup

1119
03:18:00.440 --> 03:18:04.920
of space, you know, a bit of a space, a gap.

1120
03:18:11.120 --> 03:18:14.680
And the more I came down from ten to one,

1121
03:18:15.799 --> 03:18:24.120
the bigger that gap becomes. So there's that gap of calmness,

1122
03:18:25.319 --> 03:18:41.440
of comfort, relaxation. It's a nice feeling, and it moves

1123
03:18:42.559 --> 03:18:55.479
those stresses or discomforts physically or emotionally, moves them away.

1124
03:18:59.239 --> 03:19:00.680
Allows you.

1125
03:19:02.920 --> 03:19:03.520
To just.

1126
03:19:06.399 --> 03:19:13.159
Slow down, someone to count again from ten down to one,

1127
03:19:13.559 --> 03:19:23.840
and notice that gap widening the gap. And as it widens,

1128
03:19:23.879 --> 03:19:29.920
it's almost like the stress and attention falls into the

1129
03:19:30.000 --> 03:19:55.520
gap and gives you that distance, that space. Now ten

1130
03:20:00.120 --> 03:21:57.040
nine eight, seven, six, five four three two one. How

1131
03:21:57.120 --> 03:22:16.959
did you work you feel now? Can you notice that

1132
03:22:18.159 --> 03:22:54.760
you feeling calmer. Do you feeling more relaxed as we

1133
03:22:54.920 --> 03:23:15.239
now focus on your legs, just your legs. We're just

1134
03:23:15.280 --> 03:23:35.040
going to start with focusing on your thighs. Of course,

1135
03:23:35.120 --> 03:23:40.000
it's not the most exciting thing to be doing, because

1136
03:23:43.440 --> 03:23:46.200
I'm sure, like most of your body is not a

1137
03:23:46.239 --> 03:23:58.680
lot going on right now. Just focusing on the whole

1138
03:23:58.760 --> 03:24:05.200
of your thighs, the tops of your thighs, the sides

1139
03:24:05.319 --> 03:24:12.360
of your thighs, the bottoms of your thighs, your outer thighs,

1140
03:24:12.399 --> 03:24:17.360
and your inner thighs. Basically the whole of your thigh

1141
03:24:17.440 --> 03:24:26.239
that leads into your hip and it goes down to

1142
03:24:26.399 --> 03:24:40.440
your knee joint. Now, this is a big area. It's

1143
03:24:40.479 --> 03:24:46.000
a very heavy area, it's very strong. Probably the strongest

1144
03:24:46.959 --> 03:25:00.239
muscles in your body are in your thighs. But I

1145
03:25:00.239 --> 03:25:08.639
don't think we perhaps give enough attention to our thighs.

1146
03:25:14.479 --> 03:25:25.239
Perhaps we don't acknowledge how important our thighs are to

1147
03:25:25.399 --> 03:25:46.079
our lives, how much they actually do for us all

1148
03:25:46.120 --> 03:25:56.600
through our lives. And it may seem to sound really weird,

1149
03:25:56.639 --> 03:26:05.120
but I think that all of our body parts, especially

1150
03:26:05.159 --> 03:26:12.799
our thighs, need some TLC, a bit of love shown,

1151
03:26:13.799 --> 03:26:31.879
a bit of acknowledgment. I thank you gratitude for what

1152
03:26:31.879 --> 03:26:41.000
our thighs do for us. And I know this may

1153
03:26:41.200 --> 03:26:47.920
sound is strange. Maybe you think, why am I Surely

1154
03:26:48.000 --> 03:26:50.840
I should be out in the garden hugging a tree

1155
03:26:50.959 --> 03:26:59.120
or something. Well, it's hard to set a microphone up

1156
03:26:59.159 --> 03:27:02.479
on a tree. That's why I'm doing this indoors. Otherwise

1157
03:27:02.520 --> 03:27:05.879
I would be outside hugging a tree. Now I can't

1158
03:27:05.920 --> 03:27:14.719
see the television from the tree. If you move down

1159
03:27:14.719 --> 03:27:24.559
to your knees gain such an important part. And I

1160
03:27:24.600 --> 03:27:31.479
think we don't necessarily I'll speak for myself here, I

1161
03:27:31.479 --> 03:27:36.680
don't necessarily appreciate all that my knees do for me

1162
03:27:37.920 --> 03:27:43.120
until I have a problem with my knee. It's occasionally,

1163
03:27:43.120 --> 03:27:48.120
if I ever maybe i'll bash it or it's aching

1164
03:27:48.280 --> 03:27:54.719
for some reason. It's then that I realize how much

1165
03:27:54.799 --> 03:27:59.239
it does. You know, the benefit of being able to

1166
03:27:59.360 --> 03:28:09.360
use my legs without any kind of physical discomfort is

1167
03:28:09.399 --> 03:28:18.200
a beautiful thing that's possibly not appreciated until it's temporarily removed.

1168
03:28:19.280 --> 03:28:26.399
You know that's comfort. But as you focus on your knees,

1169
03:28:28.440 --> 03:28:34.120
regardless of how your knees feel, you can have that

1170
03:28:34.360 --> 03:28:40.559
sense of gratitude and love to your knees for all

1171
03:28:40.639 --> 03:28:52.959
that they do for you, and you can still have

1172
03:28:53.000 --> 03:28:57.239
that attention on your thighs and maybe notice how your

1173
03:28:57.239 --> 03:29:09.159
thighs feel. Maybe you've noticed that they are relaxing more

1174
03:29:10.920 --> 03:29:22.639
deeply as you focus now on the bottoms of your legs,

1175
03:29:23.000 --> 03:29:28.479
your shins, and your calf muscles and the bones between

1176
03:29:28.600 --> 03:29:35.440
your knees and your feet, incorporating of course, your ankles

1177
03:29:37.719 --> 03:29:49.040
so important. Anyone that's had even the slightest sprain of

1178
03:29:49.079 --> 03:29:56.680
an ankle knows how how much we take our ankles

1179
03:29:56.760 --> 03:30:04.959
for granted. And it's kind of strange in a way

1180
03:30:05.040 --> 03:30:10.639
when you think that. You know, logically, our wrists are

1181
03:30:10.680 --> 03:30:14.799
a lot thinner than the rest of our arms, which

1182
03:30:14.840 --> 03:30:18.319
is okay, it doesn't can't see any problem with that

1183
03:30:19.479 --> 03:30:25.440
because we're just picking stuff up. But our ankles so

1184
03:30:25.600 --> 03:30:35.600
much thinner than the rest of our legs, and from

1185
03:30:35.680 --> 03:30:40.239
a physics perspective or logical even it doesn't really make

1186
03:30:40.360 --> 03:30:48.479
sense that all this weight would ultimately be resting on

1187
03:30:49.200 --> 03:30:58.319
your ankles then leading to your feet. That thin area,

1188
03:30:59.719 --> 03:31:09.440
thin bone. Yeah, it does so much great work. Supports us,

1189
03:31:09.479 --> 03:31:19.479
supports our body for a lifetime, helps us to balance,

1190
03:31:21.680 --> 03:31:34.479
It helps you to get around and be mobile. And

1191
03:31:34.479 --> 03:31:42.399
there's the calf muscles. Of course, when I was younger,

1192
03:31:42.639 --> 03:31:45.719
I couldn't see the point in calf muscles. It didn't

1193
03:31:45.719 --> 03:31:51.120
seem to do anything. Okay, if I walked around on tiptoes,

1194
03:31:51.840 --> 03:31:55.719
then my calf muscles get some work. But of course

1195
03:31:55.760 --> 03:31:59.879
that's not true. The calf muscles are being used whenever

1196
03:32:00.079 --> 03:32:11.959
we use her legs and your shins there to protect

1197
03:32:13.879 --> 03:32:22.559
your lower legs, shaped in a way, almost as a

1198
03:32:22.600 --> 03:32:34.920
protector for the bone, leading of course to your ankles

1199
03:32:38.280 --> 03:32:44.920
and your feet. But we're not going to focus on

1200
03:32:44.959 --> 03:32:47.159
your feet. We're just going to focus on the legs.

1201
03:32:49.000 --> 03:32:53.639
And I realize that now that I've mentioned your feet,

1202
03:32:53.719 --> 03:32:58.399
it probably focusing on them anyway, So maybe I should

1203
03:32:58.440 --> 03:33:04.479
focus on your feet a little bit. You can have

1204
03:33:04.559 --> 03:33:09.840
them in your awareness the same as you have your

1205
03:33:09.879 --> 03:33:14.159
thighs in your awareness. Even though we haven't been focusing

1206
03:33:14.840 --> 03:33:19.639
on your thighs for a few minutes, we've been focusing

1207
03:33:19.719 --> 03:33:36.440
on your ankles, there's still that sensation of comfort in

1208
03:33:36.479 --> 03:33:48.319
your thighs and this that movement of energy because the

1209
03:33:48.399 --> 03:33:56.079
thighs hold lots of different sensations. Of course, there's the muscles,

1210
03:33:56.639 --> 03:34:09.479
the big straw muscles that we have our thighs. But

1211
03:34:09.639 --> 03:34:15.760
the skin on the outside of the thighs, as in

1212
03:34:15.799 --> 03:34:21.600
the outside of all of our body, can be very sensitive,

1213
03:34:25.440 --> 03:34:38.760
sensitive to the touch, sensitive to temperature. And inside your

1214
03:34:38.799 --> 03:34:46.280
thighs the bones, there's the muscle, there's the blood, vessels,

1215
03:34:46.399 --> 03:34:52.840
the arch trees, all this stuff that's inside your thighs.

1216
03:34:56.479 --> 03:34:59.639
And I guess sometimes it'd be nice if you could

1217
03:34:59.639 --> 03:35:05.319
actually put your fingers inside your thighs and a message,

1218
03:35:07.440 --> 03:35:11.000
so you can message on the outside, of course, but

1219
03:35:11.079 --> 03:35:14.200
to be able to get deep into the muscles, and

1220
03:35:14.280 --> 03:35:19.440
to be able to just massage inside your thighs, message

1221
03:35:19.440 --> 03:35:28.200
in the bones of your leg, massage in all the veins,

1222
03:35:28.360 --> 03:35:38.600
and just gently healing your thighs, and you could move

1223
03:35:38.760 --> 03:35:46.239
down message and inside your knees, just message in those bones,

1224
03:35:47.159 --> 03:35:54.239
but with healing fingertips spreading that healing energy deep into

1225
03:35:54.319 --> 03:36:03.760
the joints of your knees. Of course, there's the back

1226
03:36:04.000 --> 03:36:08.920
of your your knee, you know, the inside crease where

1227
03:36:08.959 --> 03:36:16.440
your knee is. It's a very sensitive area. Very it

1228
03:36:16.440 --> 03:36:20.479
feels very nice when you stroke it. That might be

1229
03:36:20.479 --> 03:36:24.440
because it's an area that's not really touched very often.

1230
03:36:26.440 --> 03:36:33.360
It's almost like a hidden part, that crease in your legs.

1231
03:36:33.399 --> 03:36:40.760
It's almost like a part that has a sensitivity, which

1232
03:36:40.799 --> 03:36:51.280
is a little bit different. Of course, it's protected by

1233
03:36:51.319 --> 03:37:01.799
your legs. So you can imagine and put in your

1234
03:37:01.840 --> 03:37:11.440
fingers into that crease in your legs, that fold in

1235
03:37:11.479 --> 03:37:15.559
between your legs. You can just message with your fingertips.

1236
03:37:16.680 --> 03:37:23.719
Imagine your fingertips going inside, massage in the muscle tissue.

1237
03:37:28.040 --> 03:37:32.440
You can of course feel the bones of your knees

1238
03:37:33.799 --> 03:37:44.319
heading through your fingertips, and then as you go down

1239
03:37:47.120 --> 03:37:49.959
to your calf muscles. Now that's the part I'd like

1240
03:37:50.040 --> 03:37:54.760
to be able to really put my fingertips deep inside

1241
03:37:55.479 --> 03:38:04.440
my half muscles, massage in every single tissue of that muscle,

1242
03:38:06.000 --> 03:38:15.959
healing every part, and then doing the same for my shins,

1243
03:38:19.120 --> 03:38:26.520
massage in and gently stroking the bones, gently stroking them,

1244
03:38:26.920 --> 03:38:31.120
healing in a loving way, because they deserve to be

1245
03:38:31.200 --> 03:38:38.479
treated as the precious bones that they are, because our

1246
03:38:38.559 --> 03:38:42.120
legs are so precious as in all the other parts

1247
03:38:42.159 --> 03:38:50.479
of our body, and more precious than anyture on the planet.

1248
03:38:59.040 --> 03:39:08.079
When you start to think about your legs in this way,

1249
03:39:11.639 --> 03:39:18.319
it can change your perspective. It might sound a bit

1250
03:39:21.399 --> 03:39:25.680
a bit silly to start with the idea of having

1251
03:39:26.520 --> 03:39:36.559
love for your legs, showing appreciation for your thighs, wanting

1252
03:39:36.680 --> 03:39:40.680
to be able to put your hands in your thighs

1253
03:39:42.520 --> 03:39:49.000
and massage the muscles and the bones, and to get

1254
03:39:49.040 --> 03:39:57.360
your fingers deep in there, releasing all tension, just to

1255
03:39:57.479 --> 03:40:06.920
show how much you care about your legs, how much

1256
03:40:07.000 --> 03:40:12.719
you care for what your legs do for you regularly,

1257
03:40:15.079 --> 03:40:25.280
your knees, your calves, your ankles, the strength of your ankles,

1258
03:40:28.200 --> 03:40:32.920
considering how thin they are compared to the rest of

1259
03:40:32.959 --> 03:40:42.760
your legs, especially your thighs. Yeah, they're so strong, so flexible,

1260
03:40:46.559 --> 03:40:59.360
absolutely amazing things. Your ankles are truly a gift because

1261
03:40:59.360 --> 03:41:08.200
of what they do for you, supporting all that weight,

1262
03:41:10.120 --> 03:41:14.559
regardless of how what weight you are, even if you

1263
03:41:14.639 --> 03:41:19.399
only eat ate stone, it's still a lot of weight

1264
03:41:19.600 --> 03:41:26.360
for these little ankles. Now, I'm a lot heavier than

1265
03:41:26.360 --> 03:41:36.399
eight stone double down, Yet my ankles support my body

1266
03:41:37.079 --> 03:41:43.680
all the time. Whether they do give off a sigh

1267
03:41:43.680 --> 03:41:48.879
of relief when I sit down, that's in fact, my

1268
03:41:48.920 --> 03:41:57.920
whole legs do. My feet feet also go and my

1269
03:41:58.000 --> 03:42:28.239
toes clap so happy. Your legs really are amazing, and

1270
03:42:28.319 --> 03:42:32.040
I know that talking about talking about your legs is

1271
03:42:32.079 --> 03:42:38.799
probably possibly among the most most boring things I've ever

1272
03:42:39.399 --> 03:42:47.719
heard anyone say. Possibly they're boring or not. Everything I

1273
03:42:47.799 --> 03:43:03.760
said is true. Your legs are amazing. Your legs deserve

1274
03:43:04.799 --> 03:43:23.440
not just respect, they deserve to relax deeply. They deserve

1275
03:43:23.639 --> 03:43:28.559
to take some time out of the day to just

1276
03:43:28.920 --> 03:44:05.120
let go completely. Your legs really can relax. And because

1277
03:44:05.159 --> 03:44:09.120
the legs are so such a most, you know, very

1278
03:44:09.159 --> 03:44:14.920
important part of your body. When you relax your legs,

1279
03:44:15.000 --> 03:44:22.239
the rest of your body also naturally follows in that

1280
03:44:25.959 --> 03:44:36.840
journey of comfort. I can feel it in my hips.

1281
03:44:38.159 --> 03:44:45.079
My hips feel really loose, and also in my lower

1282
03:44:45.120 --> 03:44:52.000
back as well. My lower back really feels it feels stretched,

1283
03:44:53.079 --> 03:44:56.159
even though I'm just sitting in a chair and there's

1284
03:44:56.239 --> 03:45:01.520
no stretching as far as I'm aware that I'm doing.

1285
03:45:02.440 --> 03:45:05.079
But it's almost as if the muscles are just relaxed

1286
03:45:05.079 --> 03:45:10.680
so much that there is a natural stretch as the

1287
03:45:10.840 --> 03:45:33.159
tension has reduced a lot. And I'm now going to

1288
03:45:33.200 --> 03:45:40.719
count down from ten down to one, and you can

1289
03:45:40.760 --> 03:46:09.559
continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five,

1290
03:46:14.159 --> 03:46:42.200
four three two one relax. So I'm just going to

1291
03:46:42.319 --> 03:46:47.719
count down from five down to one, and as a countdown,

1292
03:46:48.959 --> 03:46:54.000
if you just focus on the numbers, just the numbers

1293
03:46:55.360 --> 03:47:04.399
counting down, and notice how you feel in this moment

1294
03:47:06.120 --> 03:47:10.559
as you hear the numbers counting down, knowing that those

1295
03:47:10.680 --> 03:47:23.799
numbers counting down represent you feeling calmer, not just in

1296
03:47:23.840 --> 03:47:32.399
your body, but also relaxing your mind. Just notice how

1297
03:47:32.440 --> 03:47:38.319
you feel. There's nothing to do, there's nothing to say,

1298
03:47:38.959 --> 03:48:16.079
there's nothing to think about, starting with number five, four, three,

1299
03:48:16.360 --> 03:48:41.600
two one. Now, as you notice the gradual letting go

1300
03:48:43.840 --> 03:48:50.840
of the tension in your body, you may also begin

1301
03:48:51.120 --> 03:48:58.079
to notice and be aware of how your mind is

1302
03:48:58.159 --> 03:49:06.040
starting to slow down. This is just a natural thing

1303
03:49:06.479 --> 03:49:13.920
that happens. It's not really a special procedure. It's just

1304
03:49:14.079 --> 03:49:20.319
natural because as your body relaxes, your mind also starts

1305
03:49:20.360 --> 03:49:25.040
to relax. And the more your mind relaxes, the more

1306
03:49:25.079 --> 03:49:30.399
your body relaxes. It's just a continuous circle of relaxation.

1307
03:49:36.360 --> 03:49:43.319
And there is that calmness that comes from relative quietness.

1308
03:49:44.719 --> 03:49:49.639
You know, even even if there's background sounds either your

1309
03:49:49.799 --> 03:49:57.200
side or mind, it's still going to be quite calm.

1310
03:49:58.000 --> 03:50:00.680
You know, you haven't got the television on, there's no

1311
03:50:00.959 --> 03:50:05.200
music in the background unless you're listening to the recording

1312
03:50:05.239 --> 03:50:12.680
with music. Of course, you're very likely not going to

1313
03:50:12.719 --> 03:50:15.799
be sitting in a room with other people. Of course

1314
03:50:15.879 --> 03:50:20.399
you might be, but generally it's more ideal if you

1315
03:50:20.440 --> 03:50:31.399
can do this on your own, so no distractions, and

1316
03:50:31.440 --> 03:50:46.639
when you stop thinking about stuff, relaxation automatically rises, a

1317
03:50:46.799 --> 03:50:57.520
sense of comfort starts to grow, and without trying to

1318
03:50:57.600 --> 03:51:08.520
build it up into something fantastical or something magical, this

1319
03:51:08.680 --> 03:51:19.000
is just a natural process, something that's easy to accomplish.

1320
03:51:21.440 --> 03:51:28.920
In fact, it's almost the sense of relaxing completely happens

1321
03:51:28.959 --> 03:51:33.799
really when you put no effort into it. It's not

1322
03:51:33.920 --> 03:51:42.479
something that you can really force. It's something that happens naturally.

1323
03:51:45.399 --> 03:51:52.719
And part of the process of this recording and others

1324
03:51:54.239 --> 03:52:05.840
is simply two allow you to take advantage of this space,

1325
03:52:08.479 --> 03:52:21.479
this time, to just let go, to just be here,

1326
03:52:22.920 --> 03:52:35.840
to be in tune with how you feel, yet with

1327
03:52:36.559 --> 03:52:48.399
the intention of wanting to relax deeply and maybe even

1328
03:52:50.040 --> 03:52:54.520
to fall asleep, depending on what it is that you

1329
03:52:55.559 --> 03:53:08.680
wish for yourself in this moment. As we know, relaxing

1330
03:53:10.360 --> 03:53:18.520
is the majority of the process of falling asleep. The

1331
03:53:18.559 --> 03:53:22.719
actual falling asleep part is the tiny bit at the end.

1332
03:53:26.040 --> 03:53:40.760
The deeper relaxed you become, the easier you find yourself drifting.

1333
03:53:50.319 --> 03:53:56.959
You can also, if you choose, stay focused on my

1334
03:53:57.159 --> 03:54:25.200
voice and really enjoy the process of gradually relaxing each

1335
03:54:25.639 --> 03:54:52.239
muscle in your body effortlessly and just observing the sensation

1336
03:54:57.520 --> 03:55:13.200
of letting go completely. This time, I'm going to count

1337
03:55:13.239 --> 03:55:23.319
from six down to one, and you can notice your

1338
03:55:23.479 --> 03:55:33.840
mind calming down more with each number that you hear

1339
03:55:34.159 --> 03:57:17.799
me say, naturally, feeling calm and slow and peaceful. Six, five, four, three,

1340
03:57:53.520 --> 03:58:50.200
two one, being aware of how your mind to slow

1341
03:58:52.479 --> 03:59:18.920
right down, sinking deep into relaxation. And as you focus

1342
03:59:19.000 --> 03:59:27.520
on your mind, you may notice that there are some

1343
03:59:28.239 --> 03:59:37.639
thoughts still there, maybe some stubborn thoughts that for some

1344
03:59:37.879 --> 03:59:50.879
reason perhaps need your attention. So what you can do

1345
03:59:51.079 --> 04:00:08.760
is send love to those thoughts. Sprinkle those thoughts with

1346
04:00:09.000 --> 04:00:14.719
love like little petals from a flower. Just sprinkle it

1347
04:00:14.760 --> 04:00:22.399
over them, petals filled with love towards those thoughts, to

1348
04:00:22.520 --> 04:00:29.319
let those thoughts know that you're not abandoned in them.

1349
04:00:30.079 --> 04:00:37.920
You just need them. You require them to just calm down,

1350
04:00:40.159 --> 04:00:57.559
slow down, quiet down for now. So as you focus

1351
04:00:57.719 --> 04:01:03.040
on those remaining thought as we count down this time

1352
04:01:03.079 --> 04:01:11.559
from seven down to one. With each number, just imagine

1353
04:01:11.680 --> 04:01:27.840
sprinkling those flower petals of love, kindness, gratitude over those thoughts,

1354
04:01:32.879 --> 04:01:39.840
which will allow them to just melt away and relax deeply.

1355
04:01:43.280 --> 04:01:57.760
With every number, those thoughts will become more and more relaxed.

1356
04:02:03.280 --> 04:04:37.239
Starting with number seven, six, five, four, three, one and needing. Now,

1357
04:04:39.639 --> 04:05:00.840
notice how relaxed your feeling in your body. We're going

1358
04:05:00.959 --> 04:05:14.680
to focus on your hands, because the more relaxed your

1359
04:05:14.840 --> 04:05:21.760
hands are, the more relaxed your body and mind are.

1360
04:05:38.760 --> 04:05:48.959
You focus on your hands and your fingers. There's nothing

1361
04:05:49.440 --> 04:05:54.239
needed to be done. There's no clenching of fists or

1362
04:05:55.280 --> 04:06:05.600
tents in the fingers or anything like that. It's just

1363
04:06:06.040 --> 04:06:20.159
noticing and focusing on your hands, noticing how they feel.

1364
04:06:34.719 --> 04:06:45.360
Because the more relaxed your hands feel, the calmer your

1365
04:06:45.440 --> 04:06:57.360
mind feels, and the more comfort you feel throughout your body.

1366
04:07:03.239 --> 04:07:36.600
You may have already noticed your mind is starting to

1367
04:07:36.959 --> 04:08:05.399
draft faim just on your hands and fingers, allowing them

1368
04:08:06.479 --> 04:08:19.920
to experience a real deepening of that relaxation in your

1369
04:08:20.079 --> 04:08:38.520
hands and fingers, more and more relaxed with each number

1370
04:08:46.399 --> 04:08:58.920
from eight down to one, you can almost feel that

1371
04:08:59.639 --> 04:09:09.719
he and relaxing, energy spreading into your hands and fingers,

1372
04:09:12.920 --> 04:09:34.399
becoming year more relaxing with each number you hear, going

1373
04:09:34.559 --> 04:09:54.840
down from eight down to one, drifting, drifting again, starting

1374
04:09:55.120 --> 04:13:05.680
with number bah eight seven, six, five, four, three two,

1375
04:13:54.799 --> 04:14:04.319
just being here now, nothing to think about, nothing to do,

1376
04:14:05.719 --> 04:14:19.799
nothing to say, and everything just feels calmer. And this

1377
04:14:19.959 --> 04:14:27.680
is your natural state of being. This is how you

1378
04:14:27.840 --> 04:14:34.799
just normally feel when you take away all that other

1379
04:14:35.159 --> 04:14:42.239
stuff that we add, you know, things like stress and

1380
04:14:42.319 --> 04:14:58.520
worrying and overthinking and anxiety, tension, just generally thinking about stuff.

1381
04:15:00.680 --> 04:15:04.680
You take that away, which is what we do. What

1382
04:15:04.719 --> 04:15:18.840
we do now you're left with a real sense of peacefulness,

1383
04:15:22.319 --> 04:15:30.760
which comes to you very quickly because ultimately it's just

1384
04:15:31.920 --> 04:15:44.319
a feeling, a feeling of comfort. It's almost as if

1385
04:15:44.319 --> 04:15:48.760
you've gone inside yourself and you've found a special place

1386
04:15:50.079 --> 04:16:02.559
where everything is peaceful, a place where you can feel

1387
04:16:03.719 --> 04:16:13.159
relaxed and your natural sense of comfort, a place where

1388
04:16:13.239 --> 04:16:22.760
you can be you, where you can accept yourself for

1389
04:16:22.879 --> 04:16:30.040
who you are, a place where you're not trying to

1390
04:16:30.200 --> 04:16:40.440
please anybody else ever, a place where you can actually

1391
04:16:43.760 --> 04:16:48.719
not just love yourself, but in some ways more importantly,

1392
04:16:49.280 --> 04:17:05.719
you can like yourself, appreciate who you are, and that

1393
04:17:06.040 --> 04:17:12.319
sense of gratitude is in the air all around you.

1394
04:17:19.920 --> 04:17:27.799
That's also a place where you can actually feel the

1395
04:17:28.120 --> 04:17:43.440
healing energy soaking into your body. Heathing energy soaking into

1396
04:17:43.479 --> 04:17:53.520
your body, and that healing energy spreads through your veins,

1397
04:17:57.239 --> 04:18:04.159
traveling to each and every single part of your body,

1398
04:18:10.040 --> 04:18:14.680
and you start to realize that actually that healing energy,

1399
04:18:17.120 --> 04:18:23.559
it's not just entered into your brain, it's become part

1400
04:18:24.040 --> 04:18:35.319
of your brain, and that spinal fluid is now mixed

1401
04:18:35.440 --> 04:18:46.600
with healing energy, not just allowing you to feel so

1402
04:18:46.799 --> 04:18:58.719
much more relaxed and healthy in this moment, but also

1403
04:19:01.639 --> 04:19:09.159
you start to realize to actually, what's happening now with

1404
04:19:09.280 --> 04:19:19.000
that healing, relaxing energy spreading through your body is actually

1405
04:19:19.360 --> 04:19:29.600
changing your life. It's actually changing the way you're going

1406
04:19:29.680 --> 04:19:36.479
to feel not just now, but tomorrow and the next day.

1407
04:19:38.360 --> 04:19:45.920
As your health improves, not just your physical health but

1408
04:19:45.959 --> 04:19:53.440
your mental health. Things that used to bother you in

1409
04:19:53.479 --> 04:20:01.159
the past, for some reason, no longer have the effect

1410
04:20:01.600 --> 04:20:15.520
that they used to because something has changed deep within you.

1411
04:20:15.600 --> 04:20:22.040
Maybe things that used to cause you to feel anger

1412
04:20:25.840 --> 04:20:35.959
no longer have that power to control you the way

1413
04:20:36.000 --> 04:20:44.840
they seem to be able to before, as you realize

1414
04:20:45.040 --> 04:20:57.959
that you're the one who decides what affects you. You're

1415
04:20:58.000 --> 04:21:07.879
the one who decided to feel relaxed and calm when

1416
04:21:08.799 --> 04:21:23.760
you choose to enjoy noticing these natural developments of healing,

1417
04:21:26.280 --> 04:21:38.520
continuing to grow and improve your life day by day,

1418
04:21:40.760 --> 04:21:49.000
including of course, your ability to relax so much easier

1419
04:21:53.959 --> 04:22:05.280
and sleeping is the natural thing in the world to you,

1420
04:22:09.760 --> 04:22:17.000
because falling asleep is something that you've done so many

1421
04:22:17.120 --> 04:22:26.280
times in your life, and you know that you were born,

1422
04:22:26.440 --> 04:22:33.079
as we all were, with the ability to fall asleep naturally.

1423
04:22:37.239 --> 04:22:48.000
We were born with that ability to just drift off

1424
04:22:48.719 --> 04:23:01.879
into a deep, healing sleep. Even when we're kids, sometimes

1425
04:23:01.920 --> 04:23:06.360
we'll fall asleep when we don't even want to try

1426
04:23:06.440 --> 04:23:10.719
to take a stay awake. Maybe it's a birthday in

1427
04:23:10.760 --> 04:23:14.920
the morning, or it's Christmas or holiday or something we

1428
04:23:15.040 --> 04:23:17.520
look forward to. We don't want to go to sleep.

1429
04:23:19.760 --> 04:23:24.760
But the more we want to stay awake, the more

1430
04:23:24.959 --> 04:23:33.319
we just start to drift. And the more you fight drifting,

1431
04:23:33.959 --> 04:23:36.799
the more you try to stop yourself and drift in asleep,

1432
04:23:38.959 --> 04:23:50.000
the deeper and stronger that drifting becomes. Because we're born

1433
04:23:51.000 --> 04:23:56.879
not just with the need to relax deeply and to

1434
04:23:57.000 --> 04:24:06.879
naturally fall asleep. But it's our birthright, it's part of

1435
04:24:06.959 --> 04:24:18.639
our DNA, and sometimes as we get older in life,

1436
04:24:18.959 --> 04:24:32.520
perhaps at times we have forgotten that relaxing completely. It's

1437
04:24:32.639 --> 04:24:56.239
not only a wonderfully pleasant experience, it's also really easy.

1438
04:24:57.079 --> 04:25:04.600
It's very very easy to let go, because that's all

1439
04:25:04.639 --> 04:25:19.120
it is. It's just deciding to let go. And when

1440
04:25:19.159 --> 04:25:27.000
you press the play button on my recordings, you have

1441
04:25:27.200 --> 04:25:37.799
given permission for my voice to relax you. When you

1442
04:25:37.879 --> 04:25:43.079
press that play button, you have given me permission for

1443
04:25:43.239 --> 04:25:57.440
my words to affect you in a positive, only a

1444
04:25:57.479 --> 04:26:18.840
positive way, opening up your mind to useful and healing

1445
04:26:20.360 --> 04:26:36.479
suggestions that can have such an amazing effect on how

1446
04:26:36.559 --> 04:26:48.680
you feel right now, as well as those changes that

1447
04:26:48.959 --> 04:26:59.000
continue long after the recording ends. Those changes within you

1448
04:27:01.840 --> 04:27:15.120
to continue to flourish and grow, transforming your life in

1449
04:27:15.120 --> 04:27:27.159
a positive, beautiful way, allowing you to move forward in

1450
04:27:27.200 --> 04:27:33.799
your life in the direction that you choose for yourself.

1451
04:27:42.840 --> 04:27:54.879
And this feeling, this feeling that you can experience of safety, comfort, calmness,

1452
04:28:02.600 --> 04:28:16.600
just feels so nice. It's such a healthy place to be,

1453
04:28:24.440 --> 04:28:41.280
and that positivity grows within you each and every day

1454
04:28:41.319 --> 04:28:51.120
moving forward, you're going to find that you're more relaxed

1455
04:28:53.440 --> 04:29:05.799
physically and in your mind is all relaxed. And it's

1456
04:29:05.879 --> 04:29:11.440
not that you're thinking slower. It's just that your mind

1457
04:29:11.520 --> 04:29:23.399
will be less clogged up with unnecessary negativity because from

1458
04:29:23.479 --> 04:29:33.760
now on, your mind rejects negativity. From now on, you're

1459
04:29:33.799 --> 04:29:44.680
going to start noticing when negativity arises, and you can

1460
04:29:44.799 --> 04:29:58.840
just say stop, stop, and that negativity will turn around

1461
04:29:59.360 --> 04:30:18.799
and leave you alone. Stop and that negativity would disappear.

1462
04:30:26.879 --> 04:30:33.399
And as you notice that you feel way more relaxed

1463
04:30:34.799 --> 04:30:50.200
than you probably expected, you could now congratulate yourself because

1464
04:30:50.360 --> 04:30:56.760
you're the person that has done this. You are the

1465
04:30:56.879 --> 04:31:02.000
one that has opened your mind up to the simple

1466
04:31:02.159 --> 04:31:10.159
facts that you can feel more relaxed in your body

1467
04:31:10.760 --> 04:31:20.079
and in your mind. You've opened your mind up to

1468
04:31:22.399 --> 04:31:29.000
the birthright of being able to just fall asleep easily

1469
04:31:30.000 --> 04:31:44.079
when you choose. And that's a nice feeling. Don't you

1470
04:31:44.120 --> 04:31:55.719
think it feels nice? Doesn't it? To feel calm? All

1471
04:31:55.760 --> 04:32:00.399
that healing energy is spreading through your body in your

1472
04:32:00.479 --> 04:32:16.239
mind to spend time in a special place where negativity

1473
04:32:17.719 --> 04:32:30.639
can no longer enter. Negativity is banned. It's barred, it's

1474
04:32:30.719 --> 04:32:37.399
not allowed entry doesn't it doesn't. This doesn't deserve to

1475
04:32:37.479 --> 04:32:45.559
be here, It doesn't belong here. Negativity has no place

1476
04:32:46.559 --> 04:33:00.239
in your life, which makes room for more come that,

1477
04:33:02.280 --> 04:33:32.240
more heathing, more relaxation, more peace. It feels nice, doesn't it.

1478
04:33:32.680 --> 04:33:56.200
Just let go with everything. I'm going to count down

1479
04:33:56.360 --> 04:34:05.040
now from twenty down to one. You can continue to relax.

1480
04:34:07.240 --> 04:34:18.759
If you choose, you can drift to sleep. With every

1481
04:34:18.959 --> 04:34:30.599
number you hear me say, you can fill twice as relaxed,

1482
04:34:33.599 --> 04:34:37.799
or if you choose, you can feel twice a sleeping

1483
04:34:44.680 --> 04:35:59.880
now twenty no nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen two,

1484
04:36:00.119 --> 04:37:38.919
well eleven, ten, nine, eight, seven six five. M Oh,

1485
04:37:39.360 --> 04:37:49.200
this is your time to just take a break, your

1486
04:37:49.360 --> 04:38:05.479
time to relax, to allow your mind to slow down,

1487
04:38:08.720 --> 04:38:22.840
to give yourself permission to take a break from everything.

1488
04:38:27.560 --> 04:38:32.040
And you you're the only person that can make that decision.

1489
04:38:34.880 --> 04:38:37.639
You're the only person that can actually tell your mind

1490
04:38:42.400 --> 04:39:06.799
to just relax, to just take some time off so

1491
04:39:06.840 --> 04:39:11.720
that you can focus on your body, getting in touch

1492
04:39:11.959 --> 04:39:26.840
with how you feel physically. And in the process of

1493
04:39:29.439 --> 04:39:34.240
this body scan where you focus on different parts of

1494
04:39:34.279 --> 04:39:45.080
your body, those parts that you focus on and observe.

1495
04:39:48.040 --> 04:39:56.439
Even though you're not purposely requesting for those parts of

1496
04:39:56.479 --> 04:40:04.000
your body to relax, it's kind of expected. You expect

1497
04:40:05.319 --> 04:40:13.040
when you listen to my voice to feel more relaxed naturally,

1498
04:40:18.520 --> 04:40:27.000
because when you're listening to me, your attention is focused

1499
04:40:28.680 --> 04:40:39.880
on my words, and as my words guide you to

1500
04:40:40.040 --> 04:40:52.439
focus on those parts of your body, your focus increases,

1501
04:40:59.520 --> 04:41:16.919
which actually calms your mind. And when your mind calms down,

1502
04:41:20.759 --> 04:41:42.880
your body relaxes. And when your body calms down, your

1503
04:41:42.959 --> 04:41:59.840
mind relaxes. And even though we've not really started the

1504
04:41:59.880 --> 04:42:12.720
focus on your body, you can already feel that healing

1505
04:42:12.919 --> 04:42:27.439
energy spreading through your body, pushing out stress and tension,

1506
04:42:31.520 --> 04:42:38.840
healing all the parts of your body, including your skin,

1507
04:42:40.000 --> 04:42:46.959
your bones, your blood, all of your organs inside your body,

1508
04:42:48.319 --> 04:42:55.119
all of the muscles, all of the fat, all of everything,

1509
04:42:56.919 --> 04:43:03.159
every hair on your body is filled with that healing energy.

1510
04:43:11.119 --> 04:43:26.919
And when your brain fills with that healing energy, the

1511
04:43:27.119 --> 04:43:51.520
feeling of comfort and relaxation increases deeply increases in a

1512
04:43:51.599 --> 04:44:05.159
way that your mind stop charts to feel perhaps a

1513
04:44:05.200 --> 04:44:18.360
bit drowsy because it's not needed, and it may start

1514
04:44:21.680 --> 04:44:37.240
to drift if that's what's needed. So if you're listening

1515
04:44:37.479 --> 04:44:43.520
to this and what you need is deep relaxation, that's

1516
04:44:43.520 --> 04:44:50.040
what you'll get. If what you need is to fall

1517
04:44:50.080 --> 04:44:59.799
asleep naturally and easily as your mind drifts, that's also

1518
04:45:01.279 --> 04:45:14.240
what will happen. Because by pressing that play button on

1519
04:45:14.319 --> 04:45:21.119
the podcast and listening to me, you give permission for

1520
04:45:21.159 --> 04:45:31.759
your body and your mind. In fact, you give the

1521
04:45:31.880 --> 04:45:40.799
command to your body and your mind to relax deeply

1522
04:45:44.720 --> 04:45:49.639
and to drift off to sleep if that's what you

1523
04:45:50.400 --> 04:46:06.000
want or need. And as I focus on the different

1524
04:46:06.080 --> 04:46:17.159
parts of your body, you may start to just drift.

1525
04:46:21.000 --> 04:46:25.000
And then you come back again and you hear me talking,

1526
04:46:25.279 --> 04:46:35.000
and I'm focusing on a different part of your body,

1527
04:46:35.200 --> 04:46:44.119
you may find yourself drifting be you don't realize you're

1528
04:46:44.200 --> 04:46:52.439
drifting until you stop drifting and you're alert again to

1529
04:46:52.560 --> 04:46:58.599
my voice focusing on a different part of your body

1530
04:46:59.680 --> 04:47:09.720
start arts to relax even deeper. Because that drifting is

1531
04:47:09.799 --> 04:47:22.919
basically you already in the sleep zone. And the more you drift,

1532
04:47:23.680 --> 04:47:31.880
the longer you drift, and the longer you drift, eventually

1533
04:47:33.599 --> 04:47:43.520
that drifting continues into sleep, and that's the last you

1534
04:47:43.599 --> 04:47:54.200
remember until you wake up in your own time when

1535
04:47:54.279 --> 04:48:02.799
you experience the right amount of sleep for you, because

1536
04:48:02.840 --> 04:48:07.919
when you do and if you do fall asleep.

1537
04:48:07.520 --> 04:48:20.240
It's extremely pleasant, so relaxing, so deep.

1538
04:48:21.520 --> 04:48:41.919
Healing sleep. It feels so nice to relax into your

1539
04:48:42.000 --> 04:48:51.000
own body and mind as as you feel that healing

1540
04:48:51.240 --> 04:49:04.159
energy is spreading through you, relaxing you so deeply. Relaxing

1541
04:49:04.520 --> 04:49:21.240
is so so deeply. As we start to focus on

1542
04:49:21.400 --> 04:49:44.080
your eyes, moving down to your jaw, down to your neck,

1543
04:49:51.560 --> 04:50:39.840
your shoulders, arms, hands, fingers, your chest, your stomach, your back,

1544
04:50:46.360 --> 04:51:23.880
your spine, your hips, your legs, your feet, your toes,

1545
04:51:41.000 --> 04:51:52.080
and the feeling iseings spreading and growing inside your body,

1546
04:51:53.959 --> 04:52:05.599
feeling you up. Now let's focus again on parts of

1547
04:52:05.639 --> 04:52:20.159
your body, focusing this time on your forehead. Now on

1548
04:52:20.200 --> 04:52:29.400
your mouth, your lips, your tongue, the whole of your mouth.

1549
04:52:41.599 --> 04:52:53.040
Focus in on your fingers. Maybe you could move your

1550
04:52:53.040 --> 04:53:00.639
fingers a little bit. You can focus on each one individually,

1551
04:53:04.880 --> 04:53:12.040
both hands, and even though if you focus on both

1552
04:53:12.119 --> 04:53:17.560
of your hands now they almost seemed to just melt

1553
04:53:17.680 --> 04:53:25.919
into one. Where is your right hand start in your

1554
04:53:26.680 --> 04:53:41.840
left hand end, almost as if just mixed together. Now

1555
04:53:42.000 --> 04:54:09.919
focusing on your knees, just noticing how your knees fell now,

1556
04:54:10.119 --> 04:54:17.439
focusing on your elbows, focusing on both of your elbows,

1557
04:54:23.599 --> 04:54:58.159
just observing the feeling of your elbows. Now, focusing and

1558
04:54:58.319 --> 04:55:16.319
observing the back of your neck, feeding the energy the

1559
04:55:16.439 --> 04:56:06.439
back of your neck, absurd your ankles, being aware of

1560
04:56:06.639 --> 04:57:21.680
physical sensations in your ankles. Noticing now your toes on

1561
04:57:21.919 --> 04:57:39.119
both of your feet, being aware how your toes feel

1562
04:57:42.360 --> 04:58:30.479
right now. M notice thin, hw your entire body feels,

1563
04:58:40.119 --> 04:59:34.400
noticing your mind feels now. Letting go, letting go, letting

1564
04:59:35.319 --> 05:00:23.759
go everything, letting go, letting go, letting go everything everything.

1565
05:00:30.000 --> 05:00:33.720
I'm going to start now, and I would like you just,

1566
05:00:33.840 --> 05:00:39.520
first of all, just to see yourself lying down on

1567
05:00:39.599 --> 05:00:45.799
that message table, lying on your front. Your head is supported,

1568
05:00:46.159 --> 05:00:54.919
your arms are supported, and you feel comfortable and breathing.

1569
05:00:55.000 --> 05:01:04.560
It's really easy, and you feel you feel confident in

1570
05:01:04.639 --> 05:01:06.880
how you look as well. So there's none of that

1571
05:01:07.000 --> 05:01:13.799
issue of body problems or shyness because I'm a professional

1572
05:01:14.919 --> 05:01:21.360
and this is a therapy session, so none of that

1573
05:01:21.479 --> 05:01:31.840
stuff matters whatsoever. This is about you. This is about

1574
05:01:32.080 --> 05:01:40.240
how you feel and how you can enjoy that sense

1575
05:01:40.319 --> 05:01:46.439
of comfort and relaxation that comes from letting go and

1576
05:01:46.520 --> 05:01:54.680
allowing my hands and my fingers to relax you by

1577
05:01:54.720 --> 05:02:03.240
a message your body. So I want to start off

1578
05:02:03.400 --> 05:02:08.319
just by placing my hands on the back of your head,

1579
05:02:09.759 --> 05:02:13.479
just gently, just so you can feel, well, my hands

1580
05:02:14.840 --> 05:02:21.880
feel like really on you. So you can maybe feel

1581
05:02:21.880 --> 05:02:25.279
the warmth of my hands on the back of your head.

1582
05:02:27.599 --> 05:02:30.040
And with my hands to the side of your head,

1583
05:02:30.759 --> 05:02:37.360
not pressing, but just holding there very gently, maybe over

1584
05:02:37.400 --> 05:02:41.119
your ears, and a little bit on your face, just

1585
05:02:41.200 --> 05:02:46.639
so you can feel my hands so you can become

1586
05:02:46.680 --> 05:02:59.680
accustomed to them. And now put my hands on the

1587
05:02:59.680 --> 05:03:04.479
back of your head again and gently let them slide

1588
05:03:04.520 --> 05:03:16.759
down onto the back of your neck. You can feel

1589
05:03:16.799 --> 05:03:26.840
my hands gently stroking the back of your neck to

1590
05:03:26.919 --> 05:03:35.040
start with, just so you can get used to the

1591
05:03:35.240 --> 05:03:38.880
feeling with my hands on your skin, get accustomed to

1592
05:03:42.799 --> 05:03:52.520
realize that you're safe and it's all good, it's all fine.

1593
05:03:54.080 --> 05:03:58.240
And I'm going to start gently massaging the muscles in

1594
05:03:58.279 --> 05:04:14.119
the back of your neck with both hands. Now, this

1595
05:04:14.240 --> 05:04:20.479
is a very trusting situation, really, because our next is

1596
05:04:20.560 --> 05:04:25.759
so fragile and to have someone have their hands around

1597
05:04:25.799 --> 05:04:31.000
your neck in that way can sometimes be problematic for people,

1598
05:04:32.159 --> 05:04:36.639
which is why massages are quite good because it allows

1599
05:04:36.720 --> 05:04:47.279
you to relax and to get in touch with trust,

1600
05:04:50.919 --> 05:05:02.840
to feel peaceful and calm. And there's a massage the

1601
05:05:03.119 --> 05:05:11.159
sides of your neck gently moving from the bottom of

1602
05:05:11.159 --> 05:05:14.919
your neck. It would be sort of near where your

1603
05:05:14.919 --> 05:05:20.680
shoulders start, I guess, all the way up to your jaw,

1604
05:05:22.439 --> 05:05:26.000
your ears, kind of area that side of your neck.

1605
05:05:28.720 --> 05:05:31.319
Of course, it's a lot longer than the front of

1606
05:05:31.360 --> 05:05:47.479
your neck. And then message in the back of your neck,

1607
05:05:51.279 --> 05:06:00.319
especially that area where perhaps we hold tension, and that

1608
05:06:00.400 --> 05:06:05.439
area's message. You can actually feel a sense of release

1609
05:06:05.720 --> 05:06:13.319
in the back of your neck and maybe you can

1610
05:06:13.479 --> 05:06:19.080
breathe it out as well. Notice how it feels. Notice

1611
05:06:19.119 --> 05:06:32.279
how you feel. And then moving down to that area

1612
05:06:32.479 --> 05:06:40.119
between your neck and your shoulders, that muscle area, starting

1613
05:06:40.159 --> 05:06:47.200
to message that area on both sides. I mean, this

1614
05:06:47.200 --> 05:06:49.720
would be the area that a lot of people would

1615
05:06:49.759 --> 05:06:52.520
message if they were going to give you like a

1616
05:06:52.599 --> 05:06:58.680
shoulder message. Even that's not technically the shoulders, but it's

1617
05:06:58.720 --> 05:07:03.240
all the muscles at least the shoulders from the neck,

1618
05:07:05.319 --> 05:07:10.919
and again that can hold tension and stress. And when

1619
05:07:10.959 --> 05:07:18.919
massaged sometimes a nice deep message is useful, and you

1620
05:07:19.119 --> 05:07:36.360
decide how deep that message is and just allow my

1621
05:07:36.520 --> 05:07:42.200
knuckles just to dig in to get to those muscles

1622
05:07:42.279 --> 05:07:52.639
and to really relaxed all the time being firm yet

1623
05:07:53.040 --> 05:08:12.360
gentle with you and just stroking down the area to

1624
05:08:12.479 --> 05:08:18.479
your actual shoulders, moving to the muscles of your shoulders,

1625
05:08:24.439 --> 05:08:29.279
and maybe initially just pulling up the shoulders a little

1626
05:08:29.279 --> 05:08:32.720
bit off the table, just to give you a little

1627
05:08:32.759 --> 05:08:43.200
bit of a stretch, but very gently. And you've got

1628
05:08:43.200 --> 05:08:46.840
the muscles at the front of your shoulders, the sides

1629
05:08:47.040 --> 05:08:57.680
and the back. Again, this is a part that can

1630
05:08:57.759 --> 05:09:02.959
really take quite a bit of pressure, quite a bit

1631
05:09:03.000 --> 05:09:13.279
of needing. If if you wish to really release the

1632
05:09:13.400 --> 05:09:21.759
tension to really get into those muscles, and you can

1633
05:09:21.799 --> 05:09:27.279
let your fingers in there. You can feel really nice

1634
05:09:27.959 --> 05:09:35.520
sometimes just being stroked gently or being massaged quite strongly.

1635
05:09:39.200 --> 05:09:48.639
It can all be beneficial to the relaxation of the

1636
05:09:48.720 --> 05:10:02.279
muscles in your shoulders. Now you move down your arms.

1637
05:10:08.799 --> 05:10:12.360
We do one arm at a time, starting with your

1638
05:10:12.439 --> 05:10:22.720
right arm. Well I do is I just lift your

1639
05:10:22.840 --> 05:10:25.639
arm up, just hold it to the side of you,

1640
05:10:28.840 --> 05:10:35.319
no ways still be attached, and I just message the

1641
05:10:35.360 --> 05:10:48.279
tops of your arms all the way down to your

1642
05:10:48.360 --> 05:11:15.799
forearms into your wrists gently massaging that part, the softer part,

1643
05:11:15.880 --> 05:11:22.439
which is the under part of the arm, which leads

1644
05:11:22.479 --> 05:11:27.360
to the crease in your elbow. The inside it's much

1645
05:11:27.840 --> 05:11:44.799
more sensitive skin. Sometimes just having that stroked, I feel

1646
05:11:44.880 --> 05:12:01.560
really nice, pleasurable and relaxing. Now moving down to your

1647
05:12:01.639 --> 05:12:14.520
right hand, just holding your hand in both of my hands,

1648
05:12:20.319 --> 05:12:26.000
just pressing gently on the back of your hand and

1649
05:12:26.279 --> 05:12:35.159
stretching your fingers ever so lightly at the same time,

1650
05:12:37.319 --> 05:12:50.400
pressing down and massaging each finger, and then starting to

1651
05:12:50.599 --> 05:13:01.919
massage the palms of the hand, turning the hand gently,

1652
05:13:03.680 --> 05:13:13.520
stretching it gently, and actually having your hand held can

1653
05:13:13.639 --> 05:13:20.479
really be an emotional experience sometimes, even if it is

1654
05:13:20.680 --> 05:13:26.119
a stranger. So when you don't know very well, like

1655
05:13:26.240 --> 05:13:33.200
a massage person or a therapist, maybe because it's intimate

1656
05:13:40.759 --> 05:13:53.360
and you can feel nice, you can feel safe. And

1657
05:13:53.520 --> 05:13:56.759
as I put that right arm back down where it was,

1658
05:14:02.759 --> 05:14:09.319
do the same with your left arm, exactly the same,

1659
05:14:14.000 --> 05:14:18.720
massage in the muscles in your arm all the way

1660
05:14:18.799 --> 05:14:32.439
down to your rest, stroking the inside of your arm,

1661
05:14:32.479 --> 05:14:46.040
just being gentle or as firm as you require, and

1662
05:14:46.080 --> 05:15:02.400
then massaging your left hand, stretching the fingers gently, message

1663
05:15:02.479 --> 05:15:18.200
in the palm of your left hand, and you feel

1664
05:15:18.560 --> 05:15:46.400
so so relaxing, so comforting, and I just wrest your

1665
05:15:46.479 --> 05:16:00.479
left arm back down. Start to message your back, the

1666
05:16:00.560 --> 05:16:12.159
biggest part of your body, starting at the top, starting

1667
05:16:12.200 --> 05:16:15.599
again where we already be have been, the area at

1668
05:16:15.639 --> 05:16:22.560
the top in between his shoulders, near your neck. Going back,

1669
05:16:23.159 --> 05:16:28.599
the massage in that area again, but this time moving downwards,

1670
05:16:35.040 --> 05:16:40.840
taking a downward stroke to the middle of your back,

1671
05:16:43.240 --> 05:16:49.639
working from the outside inwards. It's a massage in the

1672
05:16:51.000 --> 05:17:00.639
your back, but the the outsides of your back parts

1673
05:17:03.279 --> 05:17:16.119
where your arms would maybe rest against, almost the part

1674
05:17:16.240 --> 05:17:29.680
that connects your front to your back. Just messaging down

1675
05:17:31.840 --> 05:17:41.200
firmly but gently, as firm as you want, moving down

1676
05:17:41.360 --> 05:17:45.040
and moving across a little bed, and moving all the

1677
05:17:45.040 --> 05:17:53.000
way down again, being very gentle, yeah, firm as you choose.

1678
05:17:59.360 --> 05:18:04.040
Eventually you get to the spine. We can message the

1679
05:18:04.159 --> 05:18:08.400
muscles and either side of your spine from the top

1680
05:18:08.439 --> 05:18:14.520
of your neck all the way down to your lower back.

1681
05:18:20.680 --> 05:18:27.080
We can do that a few times. Sometimes people use

1682
05:18:29.880 --> 05:18:36.080
the knuckle or the two fingers and just go your

1683
05:18:36.200 --> 05:18:41.479
side of the spine, almost just push down, go all

1684
05:18:41.520 --> 05:18:45.319
the way down to the bottom of the spine, each

1685
05:18:45.479 --> 05:18:56.080
time releasing tension and opening up the body, stretching your

1686
05:18:56.080 --> 05:19:02.040
body so that you feel they are more relaxed but

1687
05:19:02.680 --> 05:19:18.840
at the same time rejuvenated. And now I'm going to

1688
05:19:18.959 --> 05:19:27.520
move to one side, to your right side, and from

1689
05:19:27.560 --> 05:19:33.040
the bottom of your ribs to your pelvis, I'm going

1690
05:19:33.119 --> 05:19:39.840
to massage that area of your back. I'll stretch over

1691
05:19:39.919 --> 05:19:43.840
the other side and i will pull the muscles gently

1692
05:19:44.759 --> 05:19:49.759
and massage and push from one end that side or

1693
05:19:49.840 --> 05:19:54.880
right to my side to the middle of fact to

1694
05:19:54.919 --> 05:19:59.639
where your spine is. Massage in that side of your

1695
05:19:59.639 --> 05:20:06.799
spine the opposite side to where I'm standing. It's almost

1696
05:20:06.880 --> 05:20:14.439
like kneading bread. There's that big area which is firm

1697
05:20:14.959 --> 05:20:24.479
yet lots there to message. Potentially one of the most

1698
05:20:24.479 --> 05:20:31.759
important places to actually have a message because you really

1699
05:20:31.880 --> 05:20:37.319
feel it. You really feel the release and the pleasure

1700
05:20:38.639 --> 05:20:46.000
of having your lower back massaged. It releases so much

1701
05:20:46.400 --> 05:20:54.840
from your body that's not useful, starting a healing process

1702
05:20:56.439 --> 05:21:09.200
which will continue long after this recording is over. The

1703
05:21:09.400 --> 05:21:12.520
message in this part of your body not only feels

1704
05:21:12.639 --> 05:21:18.720
really good for you, it's actually fun to do because

1705
05:21:18.720 --> 05:21:24.159
it is, as I said, like kneading bread. It's a

1706
05:21:24.200 --> 05:21:28.439
part that you can really get hold of and really

1707
05:21:28.599 --> 05:21:41.840
message deeply. If that's your choice, then I'm going to

1708
05:21:41.919 --> 05:21:44.400
move over to the other side of your body and

1709
05:21:44.479 --> 05:21:53.360
do the same with the opposite part of your lawer

1710
05:21:53.400 --> 05:22:02.479
bang kneading and messaging from your side or a way

1711
05:22:04.840 --> 05:22:07.639
to the middle of your back where your spine is

1712
05:22:11.959 --> 05:22:21.279
pressing and kneading firm and gentle at the same time.

1713
05:22:23.200 --> 05:22:35.880
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1714
05:22:36.080 --> 05:22:47.759
relaxation or mixed together. Plus there's that feeling from your

1715
05:22:47.799 --> 05:22:53.000
stomach as it's being stretched. Even though you're in your

1716
05:22:53.040 --> 05:22:57.360
stomach now, you can feel it being stretched because that

1717
05:22:57.479 --> 05:23:08.880
whole area is connected to your stomach. Now we're going

1718
05:23:08.919 --> 05:23:13.880
to move or move further up to your top of

1719
05:23:13.919 --> 05:23:18.479
your body and I we do the same this time,

1720
05:23:19.680 --> 05:23:26.520
starting with your upper back. Put my hands forward over

1721
05:23:27.799 --> 05:23:34.000
and mess it massage in that area up to your spine,

1722
05:23:35.159 --> 05:23:39.240
from the side of your body up to your spine.

1723
05:23:39.560 --> 05:23:45.720
So some of that message area, the muscle tissue or

1724
05:23:45.759 --> 05:23:49.799
whatever fatty tissue even will be possibly from your chest

1725
05:23:51.639 --> 05:23:59.040
because all connected chest and the back connect together. I'm

1726
05:23:59.080 --> 05:24:01.880
going to be messige gin and just pull in some

1727
05:24:02.080 --> 05:24:09.639
of that skin from your side up and massaging that

1728
05:24:09.880 --> 05:24:20.040
area of your upper back all the way to your spine.

1729
05:24:21.759 --> 05:24:24.000
And then I'll move down a bit and I'll continue

1730
05:24:24.560 --> 05:24:27.400
with the middle of your back, doing exactly the same

1731
05:24:27.439 --> 05:24:44.799
thing as gentle or as deep as you choose. Now,

1732
05:24:44.840 --> 05:24:48.680
I'll move or the other side again and do the

1733
05:24:48.759 --> 05:24:53.000
exact same thing with the top of your back on

1734
05:24:53.080 --> 05:25:02.360
the other side, from pretty much underneath your arm area

1735
05:25:02.479 --> 05:25:17.759
really to your spine, and then continuing that all the

1736
05:25:17.759 --> 05:25:22.759
way down, including the lower your middle of your back.

1737
05:25:36.439 --> 05:25:41.759
I'm gonna go to your thighs, the backs of your thighs,

1738
05:25:44.279 --> 05:25:51.720
and the sides of your thighs, starting with your right leg.

1739
05:25:54.000 --> 05:26:01.520
Massage in the back and the sides of your thighs

1740
05:26:03.840 --> 05:26:10.279
gently and firmly. There's a lot of muscles there. It's

1741
05:26:10.319 --> 05:26:13.599
an area that can be very tense at times and

1742
05:26:13.759 --> 05:26:17.159
maybe needs a little bit more pressure than the rest

1743
05:26:17.159 --> 05:26:25.360
of the body that's up to you. You can gently

1744
05:26:25.479 --> 05:26:32.759
stroke the back of your legs where you know, opposite

1745
05:26:32.840 --> 05:26:38.400
your knee joint or underneath your knee joint, very sensitive,

1746
05:26:38.639 --> 05:26:51.279
gentle area. And then working down to your calf muscles.

1747
05:26:54.159 --> 05:27:04.319
Massage in your calf muscles thoroughly and deeply chees, using

1748
05:27:04.360 --> 05:27:23.240
both hands and fingers, digging deep to your ankles, in

1749
05:27:23.360 --> 05:27:29.599
the back of your back of your ankles, just gently

1750
05:27:29.799 --> 05:27:42.119
message in that area, maybe lifting the leg and stretching

1751
05:27:42.159 --> 05:28:04.799
it a little bit. Moving to the right foot, massage

1752
05:28:04.880 --> 05:28:14.040
in the bottom of your feet and the sides of

1753
05:28:14.119 --> 05:28:25.400
your feet gently but firm enough so they don't tickle,

1754
05:28:30.919 --> 05:28:36.400
and just allow the pleasure that you get from having

1755
05:28:36.479 --> 05:28:45.880
your feet massaged to just overtake you as I continue

1756
05:28:45.959 --> 05:28:52.560
to message your feet, the bottoms of your feet, the sides,

1757
05:28:55.200 --> 05:29:00.919
your arches, your heel. You can put a lot of

1758
05:29:01.000 --> 05:29:06.919
pressure into your heel and it feels amazing, Yet the

1759
05:29:07.080 --> 05:29:15.200
arches need to be a bit more gentle. Stretching your

1760
05:29:15.279 --> 05:29:21.799
toes gently, the massage in the bottoms of your toes

1761
05:29:22.479 --> 05:29:37.799
with my fingers, each one individually. Moving over to the

1762
05:29:37.919 --> 05:29:47.360
left leg to do exactly the same thing, starting at

1763
05:29:47.400 --> 05:29:51.840
the top of the thighs, work in the back of

1764
05:29:51.880 --> 05:29:59.400
the thighs and the sides, massaging deeply and gently the

1765
05:29:59.599 --> 05:30:13.680
whole area, working all the way down. And this is

1766
05:30:13.720 --> 05:30:19.919
an area that maybe you could like to spend more

1767
05:30:19.959 --> 05:30:28.639
time relaxing and messaging. So perhaps if you wanted like

1768
05:30:28.720 --> 05:30:34.000
a bigger future recording. Want's spend more time on one

1769
05:30:34.080 --> 05:30:46.000
particular area. As you move down to your calf muscles.

1770
05:30:51.919 --> 05:31:05.360
Massagy in your calf muscles firmly and gently, move down

1771
05:31:07.639 --> 05:31:14.000
your aincor into your feet, Massage in the backs of

1772
05:31:14.080 --> 05:31:24.680
your feet, the bottoms of your feet, stretching your toes,

1773
05:31:24.880 --> 05:31:31.159
and massage in each tone individually. And then feeling of

1774
05:31:31.360 --> 05:31:37.279
pleasure and release that you experience when your having your

1775
05:31:37.360 --> 05:31:58.599
feet massaged feels really good. Now, if you turn over

1776
05:31:58.799 --> 05:32:09.680
in your mind, laying on your back, I'm just going

1777
05:32:09.759 --> 05:32:22.919
to start again for your neck area, in your shoulders,

1778
05:32:26.880 --> 05:32:37.319
just to get back in touch with that area. And

1779
05:32:37.439 --> 05:32:49.080
as we move up, I can clean my hands make

1780
05:32:49.159 --> 05:32:52.759
them more fresh, because now I'm going to message your

1781
05:32:52.799 --> 05:33:08.479
face gently, starting off off with your forehead. Your eyes

1782
05:33:08.479 --> 05:33:14.479
are closed and I can just stretch your eyes a

1783
05:33:14.520 --> 05:33:26.240
little bit, pushing up on your eyebrows, just massaging around

1784
05:33:26.319 --> 05:33:41.639
your scalp, massaging down your cheeks, around your ears, into

1785
05:33:41.680 --> 05:33:54.520
your chaw, gently the sides of your neck, your chin

1786
05:34:01.639 --> 05:34:12.680
hm hmm. Then just moving down from your neck down

1787
05:34:12.799 --> 05:34:20.560
to your chest, starting by message in the very top

1788
05:34:20.599 --> 05:34:28.880
of your chest where the collar phone is. Give a

1789
05:34:29.040 --> 05:34:40.840
side of the collarbone and then just message in the

1790
05:34:40.959 --> 05:35:02.000
hole of the chest, moving the chest around, because it's

1791
05:35:02.080 --> 05:35:07.119
quite a large area, you can move from one side

1792
05:35:07.159 --> 05:35:17.919
to the next, moving my hands underneath pretty much where

1793
05:35:17.959 --> 05:35:27.799
your arms are stretching up, stretching some of the muscles

1794
05:35:27.840 --> 05:35:37.279
of your back in the process, moving up over your chest,

1795
05:35:41.799 --> 05:35:58.119
and they're moving down again. Then allowing my hands. They're

1796
05:35:58.240 --> 05:36:06.720
just massage gently and slide down towards your stomach, starting

1797
05:36:06.799 --> 05:36:13.000
in the middle of your chest, and then gradually my

1798
05:36:13.159 --> 05:36:20.200
hands moving apart and massage in and slide in at

1799
05:36:20.240 --> 05:36:37.720
the same time, moving down to just below your rid cage,

1800
05:36:38.520 --> 05:36:49.040
moving down, then massaging up again, giving your chest all

1801
05:36:49.080 --> 05:37:05.639
the attention that it needs to feel completely relaxed, remembering them.

1802
05:37:05.639 --> 05:37:09.880
I'm also going to be focusing on your sides as well,

1803
05:37:11.360 --> 05:37:17.599
an area that really doesn't get much attention but feels

1804
05:37:17.639 --> 05:37:28.080
really good when it's massaged. Just stroking my hands down

1805
05:37:28.200 --> 05:37:35.360
the sides of your body, just below your arms, all

1806
05:37:35.360 --> 05:37:47.959
the way down to your hips. Now moving to your

1807
05:37:48.000 --> 05:37:53.439
stomach area. I'm going to stand one side of you

1808
05:37:54.080 --> 05:37:58.599
like I did when I did your lower back. I'm

1809
05:37:58.599 --> 05:38:04.119
gonna do a similar process of just stretching the muscles

1810
05:38:04.159 --> 05:38:17.959
from your side gently massaging from one side to the next,

1811
05:38:20.119 --> 05:38:26.959
move in a whole area from below your ribs all

1812
05:38:27.000 --> 05:38:37.560
the way down to below your belly button, and then

1813
05:38:37.639 --> 05:38:40.880
move around to the other side of you and repeat

1814
05:38:40.919 --> 05:39:01.680
that process of relaxing, deeply, calmly, feel loose, You feel free.

1815
05:39:04.000 --> 05:39:08.759
And it's something about having your stomach massage that's different

1816
05:39:08.759 --> 05:39:15.639
from any other part because we do have a tendency

1817
05:39:16.200 --> 05:39:20.119
of holding a different kind of stress in our stomach

1818
05:39:21.520 --> 05:39:29.360
that we may not be aware of. As a now

1819
05:39:29.520 --> 05:39:37.799
message your stomach in front of your stomach, making circles

1820
05:39:39.240 --> 05:39:50.000
around your belly button, anything going the other way around.

1821
05:39:55.000 --> 05:40:01.599
There's a gentleness and a freedom that comes feeling how

1822
05:40:01.680 --> 05:40:11.840
you're feeling. As I now move down the tops of

1823
05:40:11.880 --> 05:40:18.799
your thighs the muscles, massaging them, and I can do

1824
05:40:18.880 --> 05:40:28.200
this two legs at the same time, pressing down, massaging

1825
05:40:28.680 --> 05:40:34.360
deeply those muscles in your thighs at front of your thighs,

1826
05:40:39.720 --> 05:40:45.360
and moving down to your knees, gently massaging your knees,

1827
05:40:50.520 --> 05:40:56.599
sliding down your shins, putting pressure on either side of

1828
05:40:56.680 --> 05:41:09.759
your shin gently softly but firmly, moving down to your ankles,

1829
05:41:14.680 --> 05:41:24.400
stroking the tops of your feet, and then with each

1830
05:41:25.680 --> 05:41:31.119
foot in each hand, just gently messaging the whole of

1831
05:41:31.200 --> 05:41:40.000
the foot, the top, the bottom. You'll heel your ankle,

1832
05:41:40.799 --> 05:41:52.639
your toes, messaging every part of your feet. Feels so

1833
05:41:52.880 --> 05:42:08.080
good to select go and enjoy the process, Enjoy feeling

1834
05:42:10.599 --> 05:42:24.040
so deeply relaxed, so much comfort, and so many feelings

1835
05:42:25.439 --> 05:42:39.880
that come just from touching your skin. And you can

1836
05:42:40.080 --> 05:42:50.479
just lie there for as long as you choose, enjoying

1837
05:42:50.680 --> 05:43:01.680
the feeling of deep comfort from being massaged by me.

1838
05:43:08.840 --> 05:43:34.680
Enjoy deeply relaxed. And all we're gonna do is blow

1839
05:43:34.759 --> 05:43:51.279
out some candles. In your mind, there're gonna be a

1840
05:43:51.439 --> 05:44:04.360
hundred candles, and you're going to blow each one out individually,

1841
05:44:06.080 --> 05:44:13.759
one by one, starting at one hundred. As I count

1842
05:44:13.840 --> 05:44:25.759
down all the way down to one, and each time

1843
05:44:26.080 --> 05:44:35.159
I say a number, you can imagine that candle in

1844
05:44:35.200 --> 05:44:41.880
front of you, and I'd like you to actually physically

1845
05:44:46.200 --> 05:45:02.880
generally blow that candle out, just a big blows, just

1846
05:45:02.919 --> 05:45:17.000
a gentle, and that candle will extinguish. And then I'll

1847
05:45:17.040 --> 05:45:24.279
say the next number as we move down, and you

1848
05:45:24.319 --> 05:45:36.520
can just h blow that one out as well. And

1849
05:45:36.680 --> 05:45:46.599
as we move down the numbers, you'll find yourself feeding

1850
05:45:47.000 --> 05:45:55.880
more and more relaxed. If you need to sleep, you'll

1851
05:45:55.880 --> 05:46:07.799
also find yourself becoming incredibly tired and sleepy. In fact,

1852
05:46:07.880 --> 05:46:17.959
you may struggle to blow out all one hundred of

1853
05:46:18.080 --> 05:46:36.560
these candles. As you feel more and more deeply relaxed,

1854
05:46:43.200 --> 05:47:00.479
more and more deeply tired in the fir of you

1855
05:47:00.639 --> 05:47:01.599
go down.

1856
05:47:03.799 --> 05:47:04.599
The more.

1857
05:47:06.000 --> 05:47:18.240
Your mind starts to drift. You may find that you

1858
05:47:19.520 --> 05:47:33.080
stop listening to me after a while. And even though

1859
05:47:33.119 --> 05:47:42.279
there maybe background sounds where you are, you'll be aware

1860
05:47:42.279 --> 05:47:57.479
of those sounds at the moment, be may start to

1861
05:47:57.880 --> 05:48:12.799
just not even notice them at all, because they're unimportant.

1862
05:48:20.759 --> 05:48:26.000
Where I am, I've got the sounds of the birds,

1863
05:48:27.799 --> 05:48:33.479
there's horrors, the pigeon who likes to say hello sometimes,

1864
05:48:36.400 --> 05:48:44.799
and there's the odd plane that goes by, maybe traffic

1865
05:48:45.080 --> 05:48:55.959
and trains in the distance, But none of that scenems

1866
05:48:56.119 --> 05:49:09.599
important whatsoever. M more candles you blow out, the less

1867
05:49:09.680 --> 05:49:26.840
important anything is. More candles you blow out, the further

1868
05:49:27.040 --> 05:49:42.919
you seem to move away from sounds and from general

1869
05:49:46.319 --> 05:49:57.599
date days. Stuff seems to just move away on its own.

1870
05:50:02.840 --> 05:50:05.080
You feel more.

1871
05:50:07.279 --> 05:50:24.759
Calmer with every candle you blow out, guiding you.

1872
05:50:27.880 --> 05:50:41.000
To the next number. Do you hear me say and

1873
05:50:41.080 --> 05:50:59.000
then you blow that candle out too, So easy, so simple.

1874
05:51:08.439 --> 05:51:22.520
We're gonna start by introducing the first candle, which is

1875
05:51:22.560 --> 05:51:41.360
a hundred. First candle is one hundred. When you blow

1876
05:51:41.400 --> 05:52:01.040
that candle out, you'll find immediately a slight change in

1877
05:52:01.200 --> 05:52:11.880
how you feel, as well as the real sense of

1878
05:52:11.959 --> 05:52:40.759
positivity growing within you, relaxation and sleepiness expanding. Starting with

1879
05:52:47.200 --> 05:53:28.240
one hundred, blow out that candle now ninety nine, candle

1880
05:53:30.759 --> 05:55:10.680
ninety eight, candle ninety seven, came to see, candle ninety five,

1881
05:55:26.159 --> 05:57:09.080
hand ninety four, candle ninety three, ten ninety two, ninety one,

1882
05:57:24.560 --> 05:59:10.680
can to ninety eighteen nine and fifty eight and eighties

1883
05:59:43.759 --> 06:03:17.279
candle eighties eight five hand hand and eighty two and

1884
06:03:26.360 --> 06:05:38.360
two one he candle seventy nine, candle seventy eight, candle

1885
06:05:42.959 --> 06:06:44.200
seventy seven, candle twenty six, candle seventy five, candle seventy four,

1886
06:06:55.959 --> 06:08:01.560
candle seventy three, candle seventy two, candle seventy one, candle

1887
06:08:04.360 --> 06:09:02.040
seventy one, candle seventy and sixty nine, candle sixty eight,

1888
06:09:11.799 --> 06:09:50.959
candle sixty seven, candle sixty five, candle sixty four.

1889
06:09:59.599 --> 06:10:00.040
Mm HM.

1890
06:10:14.000 --> 06:11:27.159
Candle sixty four candle sixty three, candle sixty sixty one,

1891
06:11:31.759 --> 06:13:11.400
candle sixty fifty nine, handle fifty eight, candle fifty seven,

1892
06:13:18.000 --> 06:14:46.360
candle fifty six, candle fifty five, candle fifty four, handle

1893
06:14:48.799 --> 06:16:45.840
fifty three, ten fifty two fifty two, nd fifty two,

1894
06:16:48.279 --> 06:18:24.919
candle fifty one, candle fifty candle foty nine and foot

1895
06:18:25.240 --> 06:20:15.759
it ate, candle forty seven, candle forty six, candle forty

1896
06:20:15.799 --> 06:22:53.520
five and forty two, candle who do, candle forty candle

1897
06:22:57.360 --> 06:24:57.680
thirty nine and thirty eight, candle thirty seven, candle thirty five,

1898
06:25:41.159 --> 06:29:01.639
jen thirty four, handle thirty three, handle thirty one, candle thirty,

1899
06:29:08.680 --> 06:31:30.520
candle twenty eighteen nine, candle twenty eight and twenty seven,

1900
06:31:34.959 --> 06:33:12.319
twenty six, candle twenty five and two will tie four,

1901
06:33:46.279 --> 06:35:10.520
endle twenty three and twin deep and twenty you want

1902
06:35:45.319 --> 06:38:42.319
and to winy en and ninety end seventeen ten sixteen,

1903
06:39:34.639 --> 06:43:52.040
chancel fourte ten and uh heaven hands yeah, jame do

1904
06:43:56.479 --> 06:48:01.840
nine ten two eight, endo six, camp can four and

1905
06:48:02.479 --> 06:50:26.560
down two can or let go of all of those thoughts, worries,

1906
06:50:26.840 --> 06:50:32.919
concerns about the past, thoughts about the future, and even

1907
06:50:34.439 --> 06:50:38.799
things you've been thinking about today. Just let it all

1908
06:50:38.840 --> 06:50:45.119
go because none of it is useful in this moment.

1909
06:50:49.959 --> 06:51:05.400
This is your opportunity to just focus on feeling relaxed,

1910
06:51:09.680 --> 06:51:16.119
allowing yourself to get in touch with that natural sense

1911
06:51:18.159 --> 06:51:26.319
of peace that we all have within us. It's available

1912
06:51:26.360 --> 06:51:31.200
for everyone. It just sometimes takes a little bit of

1913
06:51:31.360 --> 06:51:38.840
effort to set up the right time and place in

1914
06:51:39.000 --> 06:51:45.279
order for you to just let go. Because when you

1915
06:51:45.439 --> 06:51:53.240
do decide to let go and relax, that's what your

1916
06:51:53.240 --> 06:52:02.000
body starts to do because you've chosen, You've chosen to

1917
06:52:02.439 --> 06:52:09.560
just allow your body to unwind and your mind starts

1918
06:52:09.639 --> 06:52:17.119
to slow down, and it's a nice feeling. It's a

1919
06:52:17.200 --> 06:52:21.479
nice feeling at the beginning, just to know that you

1920
06:52:21.919 --> 06:52:32.240
have chosen to decide to relax deeply, and because you've

1921
06:52:32.279 --> 06:52:40.799
made that decision, your body will just follow suit. Because

1922
06:52:40.840 --> 06:52:45.520
sometimes all the muscles in your body need is just

1923
06:52:45.840 --> 06:52:55.119
permission from you to relax. Because so often we're busy,

1924
06:52:55.319 --> 06:52:59.560
we're going from here to there, we're walking around and

1925
06:52:59.599 --> 06:53:06.560
we're doing in stuff, and the body doesn't have any

1926
06:53:06.639 --> 06:53:15.560
time or space to really relax deeply. So it kind

1927
06:53:15.560 --> 06:53:20.439
of waits for you to lead the way, waits for

1928
06:53:20.479 --> 06:53:31.799
your permission and when you do give your permission. When

1929
06:53:31.799 --> 06:53:35.639
you give the say so we need say okay, it's

1930
06:53:35.759 --> 06:53:44.560
time for your body to let go completely and relax totally.

1931
06:53:48.119 --> 06:53:54.799
Your body just follows. It's like a breath of relief.

1932
06:53:55.959 --> 06:54:04.439
Ah good, I can now relax. That feeling at the

1933
06:54:04.520 --> 06:54:07.720
end of a day, of a very physical day that

1934
06:54:07.759 --> 06:54:11.720
you may experience in the past. But you get home

1935
06:54:11.799 --> 06:54:15.400
and you just sit down on a chair, maybe you

1936
06:54:15.560 --> 06:54:22.040
kick your shoes off, and oh, feels so nice knowing

1937
06:54:22.119 --> 06:54:25.959
that you don't have to get up again for a

1938
06:54:26.040 --> 06:54:29.639
little while at least, if you choose, you can just

1939
06:54:29.759 --> 06:54:38.560
sit there for maybe an hour to It feels blissful.

1940
06:54:42.599 --> 06:54:47.599
And just by sitting down like that, your body knows

1941
06:54:47.880 --> 06:54:52.880
that it's time to relax. Your body has been given

1942
06:54:52.959 --> 06:54:59.880
permission from you. Because it's a mindset in your mind,

1943
06:55:03.200 --> 06:55:13.680
you're prepared to let go of everything and just completely

1944
06:55:14.840 --> 06:55:23.599
allow all the stress of your body to evaporate. Any

1945
06:55:23.840 --> 06:55:37.840
tensions can just gradually vanish. It's almost like magic, really,

1946
06:55:43.360 --> 06:55:50.400
because that sense of relaxation in your body, it's a

1947
06:55:50.520 --> 06:55:57.000
very natural state. It's not something unusual. It may feel

1948
06:55:57.080 --> 06:56:00.759
unusual when you first start to relax a few if

1949
06:56:00.759 --> 06:56:05.319
you haven't really spent a lot of time focusing and

1950
06:56:05.840 --> 06:56:10.360
giving yourself this space to let go completely and relax.

1951
06:56:11.319 --> 06:56:18.040
They seem are most alien, but it isn't. It's actually

1952
06:56:19.319 --> 06:56:24.560
the most natural thing in the world to let go completely,

1953
06:56:26.200 --> 06:56:34.680
to relax totally, the most natural thing in the world

1954
06:56:36.639 --> 06:56:47.279
to allow yourself to feel really calm in your mind.

1955
06:56:49.319 --> 06:56:57.040
And it is almost like a literal unwinding. It's like

1956
06:56:57.159 --> 06:57:04.759
you press a button and all the tension just releases,

1957
06:57:06.119 --> 06:57:09.560
and it's like a wheel, like a cog, like the

1958
06:57:09.599 --> 06:57:13.520
inside of a clock, just unwinding. And it's almost like

1959
06:57:13.680 --> 06:57:18.840
you could see the little wind up knob that's used

1960
06:57:19.680 --> 06:57:23.720
just going the opposite way that you choose to wind

1961
06:57:23.759 --> 06:57:32.319
it up, and the energy that frenetic stress for energy

1962
06:57:33.759 --> 06:57:44.119
gradually winding down, losing its power, losing its strength. As

1963
06:57:44.159 --> 06:57:53.560
a sense of relaxation becomes stronger and deeper, and you

1964
06:57:53.759 --> 06:58:02.479
may find a the more relaxed you that your mind

1965
06:58:02.919 --> 06:58:12.400
starts to wonder, maybe seem to stop listening to me

1966
06:58:12.560 --> 06:58:18.279
for a while, and your mind goes somewhere else, and

1967
06:58:18.319 --> 06:58:24.159
then you realize you're listening to me again, and that

1968
06:58:24.319 --> 06:58:31.240
was just your mind drifting to sleep, which is quite

1969
06:58:32.680 --> 06:58:42.200
natural because sometimes when we're stressed and tense. We're not.

1970
06:58:42.319 --> 06:58:45.959
I mean, I actually be aware of what we need,

1971
06:58:46.919 --> 06:58:55.400
what we physically your emotionally need in this moment. But

1972
06:58:55.520 --> 06:59:01.799
when you allow your body and mind to relax completely

1973
06:59:03.560 --> 06:59:10.759
and you let go of all thoughts, concerns, worries, ideas,

1974
06:59:12.240 --> 06:59:16.799
all letting them go allow them to drop onto the floor.

1975
06:59:22.040 --> 06:59:28.159
When you start to get in touch with the feelings

1976
06:59:28.200 --> 06:59:39.959
of such relaxation, this feels so nice to be in

1977
06:59:40.159 --> 06:59:46.919
touch with the calmness of the different body parts as

1978
06:59:47.040 --> 07:00:02.759
they become looser and looser. Even your breathings memes easier

1979
07:00:03.400 --> 07:00:12.840
and more natural, effortless, as that cool enters through your

1980
07:00:12.919 --> 07:00:23.319
mouth or those into your lungs, breathing in comforts and relaxation,

1981
07:00:25.880 --> 07:00:31.959
and then just breathing out any excess remain intension or

1982
07:00:32.000 --> 07:00:42.560
stress from every part of your body and mind. And

1983
07:00:42.599 --> 07:00:47.599
as you start to focus on your mind, maybe you

1984
07:00:47.919 --> 07:00:55.720
notice that things have come to a standstill or maybe

1985
07:00:55.959 --> 07:01:04.639
just much much lower than before, because your mind is

1986
07:01:04.680 --> 07:01:15.599
not really needed when listening to my voice, which allows

1987
07:01:15.639 --> 07:01:21.639
your mind to relax just as deeply as your body.

1988
07:01:24.319 --> 07:01:34.360
And that's synchronicity between the relaxation of your body and

1989
07:01:35.360 --> 07:01:49.159
relaxation of your mind lets you know that feeling completely calm, loose,

1990
07:01:49.479 --> 07:02:03.720
and relaxed really is a great healing experience fear and

1991
07:02:03.959 --> 07:02:16.479
has so many positive benefits for your body, mind, and

1992
07:02:16.560 --> 07:02:25.400
your life. To be able to let go everything and

1993
07:02:25.479 --> 07:02:36.479
to relax completely in all parts of your body and mind.

1994
07:02:38.240 --> 07:02:46.759
Even your bones as are axed, all your muscles are arised,

1995
07:02:53.639 --> 07:03:07.080
even the skin that covers your body is relaxed. Every

1996
07:03:07.639 --> 07:03:24.840
hair that you have is also deeply relaxed, and your

1997
07:03:24.880 --> 07:03:38.400
brain restyles to feel the benefits of this healing relaxation,

1998
07:03:43.680 --> 07:03:49.639
and as you focus on the inenside of your scalp

1999
07:03:50.080 --> 07:03:55.919
where your brain is, you can start to realize and

2000
07:03:56.159 --> 07:04:09.200
notice the benefits of your brain relaxing deeply. Then it's

2001
07:04:09.279 --> 07:04:21.360
your brain continues to relax sends those messages to the

2002
07:04:21.479 --> 07:04:30.159
rest of your body and your mind to rely, relax

2003
07:04:31.240 --> 07:04:52.439
even more deeply, relaxy more completely, letting go of any

2004
07:04:54.279 --> 07:05:04.479
remaining thoughts or concerns, allow them just to drop onto

2005
07:05:04.560 --> 07:05:13.279
the floor because they're no longer necessary in this moment,

2006
07:05:15.520 --> 07:05:28.400
In this moment of deep relaxation and calmness, filling your

2007
07:05:28.439 --> 07:05:53.279
brain with deep concentrated heathing, calming, relaxing, every part of

2008
07:05:53.360 --> 07:06:13.680
your brain feeling so loose and comfortable, so relaxed and

2009
07:06:13.959 --> 07:06:26.319
be peaceful. Your brain feels so light and so healthy

2010
07:06:29.360 --> 07:06:39.560
in that sense of deep deep comfort really does allow

2011
07:06:39.680 --> 07:06:53.159
you to enjoy those ever increase in sensations of comfort,

2012
07:06:54.840 --> 07:07:07.880
that is spreading throughout your body, relaxing each and every

2013
07:07:08.000 --> 07:07:24.240
muscle of your body, eat deeper and deeper, much more

2014
07:07:24.959 --> 07:07:42.720
deeper than before, much more comfort spreading through your body.

2015
07:07:43.240 --> 07:07:58.599
In your mind, be so peaceful and calm, so very

2016
07:08:01.759 --> 07:08:13.200
peaceful in avery part of your body, letting him go.

2017
07:08:15.080 --> 07:08:33.240
Mm hmm a everything aything, so peaceful, calm, so relax

2018
07:08:39.119 --> 07:08:55.520
Every second the passes you feel d path dpath relax,

2019
07:08:59.319 --> 07:09:00.840
d per.

2020
07:09:02.880 --> 07:09:20.200
And deerlax, calm, so calm, peace for.

2021
07:09:22.959 --> 07:09:32.400
So very peace from your head down to your toes.

2022
07:09:35.400 --> 07:09:49.159
Such peace and comfort growing all the time, Such peace

2023
07:09:50.040 --> 07:10:03.560
and comfort spreading through your body and mind deep deeper,

2024
07:10:06.439 --> 07:10:20.560
such comforts, spreading and sinking deeper into a muscle you body,

2025
07:10:24.159 --> 07:10:45.840
so they feel amazing, so relaxed, so piece, so solas

2026
07:10:47.919 --> 07:10:53.919
and peaceful, letting go.

2027
07:10:57.360 --> 07:10:58.279
Everything.

2028
07:11:02.520 --> 07:11:08.799
We're going to do a body scan, focusing on firstly

2029
07:11:08.880 --> 07:11:13.680
how you feel in your body, not trying to change

2030
07:11:14.319 --> 07:11:20.000
how you feel, not trying to relax, not trying to

2031
07:11:20.119 --> 07:11:27.319
move away from any discomfort or stress or tension. Just accepting,

2032
07:11:28.840 --> 07:11:33.959
observing and accepting how you feel in the different parts

2033
07:11:34.000 --> 07:11:40.720
of your body, just allowing yourself to be exactly as

2034
07:11:40.759 --> 07:11:52.279
you are, to notice to get in touch with how

2035
07:11:52.319 --> 07:11:59.240
you actually feel in this moment. So I'm going to

2036
07:11:59.360 --> 07:12:10.680
start off by focusing on your hands. Just be aware

2037
07:12:10.759 --> 07:12:20.560
of your hands. I'd like you to move your hands around,

2038
07:12:20.639 --> 07:12:26.200
just maybe move your fingers a little bit. I've been

2039
07:12:26.279 --> 07:12:32.360
and closing your hands very gently, just so that you

2040
07:12:32.520 --> 07:12:40.520
can get in touch with how your hands and your

2041
07:12:40.560 --> 07:13:01.919
fingers feel, very very slow movements. Focusing now on your feet,

2042
07:13:06.000 --> 07:13:09.319
and if you can just do kind of an equivalent

2043
07:13:09.959 --> 07:13:14.360
with your feet is you've just done with your hands,

2044
07:13:15.639 --> 07:13:24.560
Maybe turn in your ankles, moving your feet around, moving

2045
07:13:24.639 --> 07:13:34.680
your toes gently, but only very gently and very slowly,

2046
07:13:37.599 --> 07:13:53.200
noticing how your feet fulfill in this moment. Focusing now

2047
07:13:53.240 --> 07:14:00.520
on your eyes. I like you to just because on

2048
07:14:00.599 --> 07:14:06.400
your eyelids. Maybe you can open and close your eyes

2049
07:14:06.560 --> 07:14:10.919
a couple of times to really get in touch with

2050
07:14:11.759 --> 07:14:16.479
how you feel. When you do close your eyes, the

2051
07:14:16.599 --> 07:14:25.479
muscle changes in your eyes when you do close them,

2052
07:14:25.680 --> 07:14:32.159
maybe raising your eyebrows, it stretches the tops of your eyes,

2053
07:14:35.279 --> 07:14:43.799
perhaps squinting your eyes, scrunching up your eyes just so

2054
07:14:43.880 --> 07:14:51.080
you can hear it again, in touch with all aspects

2055
07:14:52.240 --> 07:15:11.680
of how your eyes feel. Right now, now focusing on

2056
07:15:11.759 --> 07:15:17.200
your thighs and it it just starts you to gently

2057
07:15:17.840 --> 07:15:28.119
tense your thighs, just very very gently, just enough so

2058
07:15:28.319 --> 07:15:41.880
you can become more attuned to the physical sensation of

2059
07:15:42.000 --> 07:15:47.159
your upper legs, the front of your thighs, in the

2060
07:15:47.240 --> 07:16:02.040
backs of your thighs, noticing and observing how your thighs fear.

2061
07:16:03.319 --> 07:16:16.360
Right now, moving your focus to the back of your neck,

2062
07:16:20.000 --> 07:16:26.680
just noticing the back of your neck, the muscles, and

2063
07:16:26.759 --> 07:16:29.799
of course they lead to the side of your neck.

2064
07:16:31.200 --> 07:16:36.360
They also lead to the top of your back, which

2065
07:16:36.479 --> 07:16:42.000
lead to your shoulders. So as your focus on the

2066
07:16:42.040 --> 07:16:48.040
back of your neck, maybe you can move your head

2067
07:16:48.520 --> 07:16:56.319
gently upwards, as if you're looking up. Maybe moving your

2068
07:16:56.400 --> 07:17:04.240
head down as if you're looking down. Perhaps moving your

2069
07:17:04.240 --> 07:17:16.119
headside to side, right to left, only very slowly and

2070
07:17:16.680 --> 07:17:24.959
very gently. I'm not trying to force anything. It has

2071
07:17:25.119 --> 07:17:36.439
to be very very gentle, just so you can be

2072
07:17:36.919 --> 07:17:47.639
more in touch with the feelings with the sensations of

2073
07:17:47.919 --> 07:17:59.400
physical sensations of how back of your neck feels right now,

2074
07:18:06.680 --> 07:18:15.040
as we now focus on the tops of your arms,

2075
07:18:17.000 --> 07:18:21.880
the parts where your biceps and your triceps are between

2076
07:18:21.919 --> 07:18:29.680
your elbow and your shoulders. You focus on those parts,

2077
07:18:30.639 --> 07:18:36.360
the tops of your arms, you may like to just

2078
07:18:37.080 --> 07:18:48.439
tense them, but very very gently and slowly, so you're

2079
07:18:48.439 --> 07:18:58.319
not straining or putting any pressure whatsoever on your arms.

2080
07:19:00.599 --> 07:19:07.240
It's just so that you can gain more of a

2081
07:19:07.599 --> 07:19:18.720
sense of how your upper arms are feeling in this moment,

2082
07:19:21.720 --> 07:19:32.479
and just noticing as you gently, very gently and slowly

2083
07:19:34.200 --> 07:19:45.319
tighten the muscles and then let go. Notice how the

2084
07:19:45.360 --> 07:20:00.560
tops of your arms feel right now. As a our

2085
07:20:00.840 --> 07:20:11.319
focus on your stomach, the area the lower abdomen area

2086
07:20:11.720 --> 07:20:21.880
below your bellygotton moving all the way down to your hips,

2087
07:20:22.000 --> 07:20:33.319
just above your grind. Maybe you're able to tense these

2088
07:20:33.439 --> 07:20:51.119
muscles in that area very very gently and slowly, if

2089
07:20:51.200 --> 07:20:55.319
that's a difficult thing to do, and maybe you can

2090
07:20:55.520 --> 07:21:06.200
just move your body, pushing your stomach up, maybe moving

2091
07:21:06.200 --> 07:21:11.479
a little bit to a side using your hips, just

2092
07:21:11.959 --> 07:21:20.000
so you can get more in tune with how your

2093
07:21:20.840 --> 07:21:39.840
lower abdomen area is feeling in this moment, just noticing

2094
07:21:41.279 --> 07:22:01.919
the physical sensations of your lower abdomen as you move

2095
07:22:03.840 --> 07:22:17.880
your attention to your mouth, noticing your lips and inside

2096
07:22:18.000 --> 07:22:36.799
your mouth, the tea, your guns, your tongue, just noticing

2097
07:22:37.599 --> 07:22:44.439
how your tongue and your mouth feels. It. May help

2098
07:22:44.639 --> 07:22:53.520
by moving your tongue around your mouth, moving it to

2099
07:22:53.599 --> 07:23:01.080
your left, maybe pressing it gently against the side of

2100
07:23:01.119 --> 07:23:07.479
your mouth, and then to the right, gently to the

2101
07:23:07.639 --> 07:23:15.560
side of your mouth, perhaps pressing up against the top

2102
07:23:15.639 --> 07:23:22.639
of your mouth, and then down gently against the bottom

2103
07:23:22.680 --> 07:23:36.240
of your mouth, always very slowly and a very very

2104
07:23:36.479 --> 07:23:53.599
gentle so that you can be aware of how you

2105
07:23:53.759 --> 07:24:16.720
feel in your mouth area. Now I'm going to focus.

2106
07:24:18.159 --> 07:24:29.959
On your wrists, and.

2107
07:24:29.880 --> 07:24:38.959
I'll ask you to maybe just routine your wrists by

2108
07:24:39.000 --> 07:24:49.840
moving your hands in a circular motion very gently and slowly,

2109
07:24:52.599 --> 07:25:11.319
just so you can feel the sensations that you are

2110
07:25:11.799 --> 07:25:27.759
currently experiencing in your risks. Perhaps move in your hands

2111
07:25:28.840 --> 07:25:53.159
up and down again very very gently and slowly, very

2112
07:25:53.639 --> 07:25:59.919
gentle and slow.

2113
07:26:00.040 --> 07:26:15.080
As we now.

2114
07:26:16.959 --> 07:26:32.799
Start to observe your lower back. The bad part is

2115
07:26:33.159 --> 07:26:49.360
just above your hips, where your cosix are a whole

2116
07:26:49.599 --> 07:26:56.599
area which also really does include the signs of your body,

2117
07:26:58.319 --> 07:27:08.119
because those muscles are very much connected as those muscles

2118
07:27:08.840 --> 07:27:14.959
also move into your hip AIA connect into your buttocks

2119
07:27:18.080 --> 07:27:32.880
the side of your hips, and if you're physically able

2120
07:27:33.040 --> 07:27:42.279
to do so, maybe you can very gently just move

2121
07:27:42.439 --> 07:27:58.720
your body ever so slightly, very slowly from side to side,

2122
07:27:59.159 --> 07:28:16.040
just enough to gauge how you feel in your lower back.

2123
07:28:23.560 --> 07:28:34.080
Perhaps it could even move your hips gently up and down,

2124
07:28:37.799 --> 07:28:52.759
gently and slowly, in order to be in touch with

2125
07:28:52.959 --> 07:29:16.479
the physical sensations of your lower back as we know

2126
07:29:21.759 --> 07:29:32.959
to your attention to your joe an area for your chin,

2127
07:29:34.200 --> 07:29:42.200
all the way up to near where your ears are, Oh,

2128
07:29:42.520 --> 07:29:59.840
your jaw, you can just if it's okay to do same. Gin,

2129
07:30:00.200 --> 07:30:10.400
please open your mouth, not wide, no stretching, just very

2130
07:30:10.959 --> 07:30:23.639
gently and slowly opening your mouth thing, closing your mouth

2131
07:30:25.919 --> 07:30:44.880
very gently and slowly, so you can be in touch

2132
07:30:51.680 --> 07:31:24.720
with how your jaw feels. Now and I have to

2133
07:31:24.840 --> 07:31:40.400
sing now your chest area and you don't need to

2134
07:31:40.520 --> 07:31:48.720
do anything to move your chest because it moves every

2135
07:31:48.840 --> 07:32:01.720
time you breathe, and it moves very gently and slowly

2136
07:32:04.080 --> 07:32:19.240
automatically with each breath you take. As you focus on

2137
07:32:21.759 --> 07:33:05.959
how your chest feels when you breathe, move in your

2138
07:33:06.000 --> 07:33:21.240
focus to your forearms, your elbows. Maybe you're able to

2139
07:33:24.000 --> 07:33:35.240
very gently and slowly tense the muscles in your forearms,

2140
07:33:38.599 --> 07:33:45.319
and when you do that, you can feel your elbows

2141
07:33:45.520 --> 07:34:22.479
as well. Very gently and slowly, gently and softly obsav

2142
07:34:27.000 --> 07:35:01.319
your forearms and delpoys. No focus the rest of your back,

2143
07:35:05.439 --> 07:35:15.360
your upper back and the middle the middle of your back,

2144
07:35:27.040 --> 07:35:37.560
and again this part of your body. News also every

2145
07:35:38.000 --> 07:35:53.959
time you pray. You may not notice that usually as

2146
07:35:54.080 --> 07:36:00.799
you observe your upper back in the middle off your back,

2147
07:36:04.439 --> 07:36:59.479
you can really feel that gentle and m hm m

2148
07:37:00.080 --> 07:37:10.439
with in your focus into your hip area, your butties,

2149
07:37:12.799 --> 07:37:22.439
your grain, those muscles, and those bones in your midsection.

2150
07:37:50.000 --> 07:38:10.560
Just noticing how your hips feel. Right now, you can

2151
07:38:12.520 --> 07:38:26.240
very very gently move your hips maybe side to side,

2152
07:38:27.680 --> 07:39:21.360
very gently and say very gently softly, and everything starts

2153
07:39:21.639 --> 07:39:37.119
to slow down, including the thoughts in your mind and

2154
07:39:37.200 --> 07:39:47.279
your mind itself just starts to gradually. It doesn't have

2155
07:39:47.360 --> 07:39:55.159
to be instant, but just gradually starting to It's almost

2156
07:39:55.240 --> 07:40:06.400
like time is storing chin. It's a slower pace to

2157
07:40:06.599 --> 07:40:15.119
maybe what you're used to in your day to day life.

2158
07:40:15.400 --> 07:40:42.400
It's a slower movement of energy, very small movements which

2159
07:40:42.479 --> 07:40:50.599
make up the larger movements, which is always the case. Now,

2160
07:40:50.680 --> 07:40:55.279
when you move your hand, it might seem like it's

2161
07:40:55.360 --> 07:41:01.119
one movement, but it's lots of minute different muscles moving

2162
07:41:03.240 --> 07:41:12.400
in accordance with each other. And what happens in this

2163
07:41:14.119 --> 07:41:28.840
space that we're sharing is we move from that big

2164
07:41:33.360 --> 07:41:50.479
movement into those smaller movements. Starting to focus on how

2165
07:41:50.520 --> 07:41:57.840
your body feels, not just as a whole, not just oh,

2166
07:41:57.880 --> 07:42:02.159
i'm feel in this way. I'm feeling stressed or tense,

2167
07:42:02.400 --> 07:42:07.840
or I'm feeling relaxed and calm. I'm feeling this way,

2168
07:42:07.959 --> 07:42:14.840
I'm feeling that way. Starting to notice that your body

2169
07:42:19.159 --> 07:42:33.639
begins to present to you small feelings around your body,

2170
07:42:35.319 --> 07:42:47.439
small physical sensations in your legs, whether pleasurable or not.

2171
07:42:52.799 --> 07:43:01.919
Maybe resisting the temptation to label them or to judge

2172
07:43:01.959 --> 07:43:09.439
them those feelings, just thinking them, thinking about them is

2173
07:43:09.599 --> 07:43:26.520
just being neutral, just feelings, not being particularly concerned, but

2174
07:43:26.759 --> 07:43:41.880
just noticing what your body is telling you, the feelings

2175
07:43:41.880 --> 07:43:48.840
in your arms. Instead of feeling the whole of the arm,

2176
07:43:49.639 --> 07:44:02.919
maybe notice those individual feelings, all those different muscles and

2177
07:44:03.000 --> 07:44:12.240
the skin, the hairs of your arms, all the internal

2178
07:44:12.319 --> 07:44:28.479
parts of your arms, the veins, the bones, just being

2179
07:44:28.560 --> 07:44:37.400
aware of maybe your elbow on your right arm has

2180
07:44:37.439 --> 07:44:48.880
a certain feeling. Maybe your left wrist also has its

2181
07:44:48.880 --> 07:45:09.639
own individual physical sensation. What about your forearm when your

2182
07:45:09.720 --> 07:45:22.080
right arm, you're right forearm, there may not be any

2183
07:45:22.560 --> 07:45:29.840
particular feeling that you could even give a name to,

2184
07:45:33.560 --> 07:45:37.959
may not feel like anything other than just a feeling.

2185
07:45:38.840 --> 07:45:50.959
You know, it's there. The feelings in your shoulders. Perhaps

2186
07:45:50.959 --> 07:45:54.759
your shoulders when you think about them, kind of almost

2187
07:45:54.919 --> 07:46:01.639
like they're the same, you know, the same feeling, almost

2188
07:46:01.720 --> 07:46:04.560
like you both of your shoulders are just one thing.

2189
07:46:06.360 --> 07:46:17.439
Of course they're not. And when you focus on your

2190
07:46:17.520 --> 07:46:25.759
left shoulder and then on your right shoulder, maybe find

2191
07:46:25.919 --> 07:46:31.319
that you move the muscles a little bit, maybe tense

2192
07:46:31.400 --> 07:46:56.759
the muscles gently, noticing the difference in each shoulder and

2193
07:46:56.840 --> 07:47:12.680
your lower back, the left side of your lower back

2194
07:47:12.880 --> 07:47:24.319
and the right side of your lower back of course

2195
07:47:24.400 --> 07:47:36.680
that connection to your buttocks and to your hips, and

2196
07:47:36.759 --> 07:47:50.159
also moving up into the middle of your back. And

2197
07:47:50.319 --> 07:47:54.319
sometimes like right now, actually I want to focus on

2198
07:47:54.360 --> 07:47:59.880
their part. When I focused on my buttocks and I

2199
07:48:00.200 --> 07:48:04.720
focused on the middle of my back, I almost felt

2200
07:48:04.759 --> 07:48:08.159
like the muscles in my lower back were being stretched

2201
07:48:09.119 --> 07:48:19.080
very gently, just stretched a little bit. Even though I

2202
07:48:19.200 --> 07:48:28.040
wasn't doing anything to try to stretch your lower back,

2203
07:48:28.400 --> 07:48:36.639
it just seemed to happen. The feeling of very gently

2204
07:48:38.119 --> 07:48:59.560
stretching your lower back comes along. I have feeling in

2205
07:48:59.599 --> 07:49:19.720
your chin, chest, just noticing what sensations you are experiencing

2206
07:49:20.479 --> 07:49:35.599
in your chest right now. And there's so much of

2207
07:49:35.680 --> 07:49:40.439
the chest. Obviously there's the collar bone leading to the chest.

2208
07:49:41.200 --> 07:49:49.560
You've got the chest bone, You've got the muscles in

2209
07:49:49.599 --> 07:49:57.680
your chest. Of course, if you're female, there's possibly the breasts.

2210
07:49:59.040 --> 07:50:07.240
Your male you've got the different well why not that

2211
07:50:07.319 --> 07:50:14.840
different these days, but there may be more muscles at

2212
07:50:14.840 --> 07:50:21.080
the top of the chest, but at the side underneath

2213
07:50:22.240 --> 07:50:25.080
it's pretty much the same. Whether you're a man or

2214
07:50:25.080 --> 07:50:31.560
a woman. There's muscles there, muscles that stretch out to

2215
07:50:31.639 --> 07:50:36.200
your back as well as breast tissue. It stretches and

2216
07:50:36.279 --> 07:50:44.000
moves into your back. To just being aware of your chest,

2217
07:50:52.880 --> 07:51:20.240
being with whatever feeling there is in your chest. When

2218
07:51:20.279 --> 07:51:28.119
I noticed that, I focus on my chest, I feel

2219
07:51:28.159 --> 07:51:32.759
it in my back and my upper back. And mean,

2220
07:51:32.880 --> 07:51:35.799
I guess the obvious reason would be because you know,

2221
07:51:35.799 --> 07:51:46.680
I'll breathe in in and it stretches my chest and

2222
07:51:46.919 --> 07:52:05.279
my back at the same time. It feels it feels okay,

2223
07:52:07.560 --> 07:52:12.439
doesn't feel I got a little bit of pain in

2224
07:52:12.479 --> 07:52:20.400
my right chest, a little bit, not pain, but little discomfort,

2225
07:52:20.520 --> 07:52:30.560
maybe stiffness possibly, I don't know. I noticed my shoulders

2226
07:52:30.599 --> 07:52:39.680
also wanting to flex for some reason. I think that's

2227
07:52:39.720 --> 07:52:48.080
probably part of my upper back, that connection between my

2228
07:52:48.159 --> 07:52:52.919
shoulders my oper back, because I can move my shoulders

2229
07:52:52.959 --> 07:52:59.959
and stretch the muscles in my back, moving the shoulder

2230
07:53:00.240 --> 07:53:06.400
backwards or up, which then moves I think it's the

2231
07:53:06.520 --> 07:53:27.479
scapulous in your back. It feels quite nice. Actually, if

2232
07:53:27.520 --> 07:53:31.080
you think about this is you can if you want to,

2233
07:53:31.759 --> 07:53:46.680
you can just flex or stimulate the various muscles in

2234
07:53:46.759 --> 07:53:52.479
your body gently in order to get more of a

2235
07:53:52.680 --> 07:54:07.599
sense of how they feel. And when you're relaxing, when

2236
07:54:07.639 --> 07:54:11.799
you do tense and muscle and you let it go

2237
07:54:12.040 --> 07:54:20.799
and you let it relax, it relaxes way more than

2238
07:54:20.840 --> 07:54:30.959
it would normally. But you have to feel that you're

2239
07:54:31.000 --> 07:54:35.040
able to do that. There's no point doing it if

2240
07:54:35.080 --> 07:54:40.680
there's an issue with the per part of your body.

2241
07:54:44.159 --> 07:54:50.759
You need to be gentle with yourself at all times

2242
07:54:53.319 --> 07:55:04.880
when relaxing deeply It's important to be kind to yourself

2243
07:55:12.400 --> 07:55:20.919
as you notice your mind. How much has your mind

2244
07:55:21.240 --> 07:55:48.479
slowed down since we started this recording, How came and

2245
07:55:48.680 --> 07:56:00.400
peaceful is your mind right now with nothing to think

2246
07:56:00.439 --> 07:56:10.479
about and just my voice to listen to, Because you know,

2247
07:56:10.959 --> 07:56:22.040
the intention behind this recording is relaxation. At the very least,

2248
07:56:23.479 --> 07:56:28.080
for you to feel more relaxed at the end of

2249
07:56:28.279 --> 07:56:37.200
recording than you did at the beginning, at the very least,

2250
07:56:41.240 --> 07:56:50.479
for your mind to slow down as your body continues

2251
07:56:52.279 --> 07:57:08.880
to relax, because that's what you want to happen. That's

2252
07:57:09.000 --> 07:57:35.959
what you expect to happen, for relaxation to fill your body,

2253
07:57:38.400 --> 07:57:45.560
maybe calm in your mind to the point of boredom.

2254
07:57:47.080 --> 07:58:30.919
When you start maybe to drift away dressing, it's almost

2255
07:58:31.159 --> 07:58:40.400
as if you're moving further away from your body in

2256
07:58:40.479 --> 07:58:53.959
your mind, just leaving that there, kind of liking it

2257
07:58:54.360 --> 07:58:59.759
an escape pod in a spaceship, a movie, a space

2258
07:59:00.040 --> 07:59:02.200
d you know, when they gets a little pard in,

2259
07:59:02.279 --> 07:59:18.599
it sends the man far away from the spaceship, safe

2260
07:59:20.240 --> 08:00:17.279
to dream and continue to relax, drift in so slow

2261
08:00:30.319 --> 08:01:25.119
and be so so ra and peace and focusing on

2262
08:01:25.240 --> 08:01:40.439
the feeding of those individual parts of your body that's

2263
08:01:43.080 --> 08:02:02.200
a relaxing. One by one, you may find that every

2264
08:02:02.279 --> 08:02:13.400
now and then you realize that you aren't listening to

2265
08:02:13.520 --> 08:02:23.639
my voice because your mind started to imagine something different,

2266
08:02:25.040 --> 08:02:35.439
maybe started to almost move into some kind of a

2267
08:02:35.720 --> 08:02:44.639
dreamy state, and then you become aware of my voice again.

2268
08:02:48.200 --> 08:02:54.840
And even though you may want to focus on my voice,

2269
08:02:55.479 --> 08:03:02.959
you may also wish to allow your mind to just

2270
08:03:03.279 --> 08:03:23.159
drift naturally into that space of comfort and safety. As

2271
08:03:23.240 --> 08:03:40.720
you feel more comfort spreading through your body like a

2272
08:03:40.919 --> 08:03:55.319
warm blanket covering you gently, keeping your body at just

2273
08:03:58.000 --> 08:04:15.520
the perfect bridger. And even if you can hear background sounds,

2274
08:04:21.040 --> 08:04:33.400
they just don't seem to matter anymore. There's that sense

2275
08:04:33.479 --> 08:04:53.080
of peace spreads through your mind like a gentle breeze, yes,

2276
08:04:53.279 --> 08:05:05.599
strong enough to blow away all ma activity, strong enough

2277
08:05:05.720 --> 08:05:17.680
to remove from your mind any anxiety or stress.

2278
08:05:18.959 --> 08:05:32.759
That was there before, and blow away any other thoughts.

2279
08:05:33.520 --> 08:05:54.479
Or feelings that just don't fit with the sense relaxation

2280
08:05:55.200 --> 08:06:25.119
that is feeling your body and your mind. Unless you

2281
08:06:25.319 --> 08:06:32.040
focus on your mind and count down from ten down

2282
08:06:32.159 --> 08:06:41.400
to one, and with each number you hear, your mind

2283
08:06:43.720 --> 08:07:08.919
will become slightly more next, just just slightly so, from

2284
08:07:09.080 --> 08:07:16.200
ten down to nine, just a slight movement from nine

2285
08:07:16.279 --> 08:07:29.000
down to eight, just another small change in how you feel.

2286
08:07:34.319 --> 08:07:42.680
Eight down to seven. That feeling is a gap, almost

2287
08:07:42.680 --> 08:07:48.360
like a gap that starts to get wider, the gap

2288
08:07:48.720 --> 08:07:56.520
between those feelings that you used to have in your

2289
08:07:56.560 --> 08:08:05.439
mind compared to the feelings you have there growing now,

2290
08:08:06.959 --> 08:08:16.919
feelings of comfort and security and confidence, and the gap

2291
08:08:17.200 --> 08:08:23.400
becomes wider. Eight down to seven, seven down to six,

2292
08:08:27.000 --> 08:08:32.040
And when you get to five, your mind will start

2293
08:08:32.159 --> 08:08:45.119
to have a certain physical sensation, most like there's a

2294
08:08:45.400 --> 08:08:52.040
magnet outside of your head sucking the tension and the

2295
08:08:52.319 --> 08:08:59.880
stress and any remaining feelings that you don't want, sucking

2296
08:09:00.119 --> 08:09:09.319
them out through your skull. And then down to four

2297
08:09:11.159 --> 08:09:18.080
you can start to really experience that sense of not

2298
08:09:18.240 --> 08:09:28.479
just emptiness, but space, a place full of fresh air,

2299
08:09:33.279 --> 08:09:40.040
the place where you can stretch. It's almost as if

2300
08:09:40.080 --> 08:09:44.159
as you go down to four and three, your mind

2301
08:09:44.319 --> 08:09:56.279
is expanding, with this sense of peace and tranquility growing

2302
08:09:58.880 --> 08:10:06.080
as it moves down to When you get to one,

2303
08:10:06.439 --> 08:10:15.040
your mind just feels exactly how you want to feel,

2304
08:10:18.520 --> 08:10:36.279
almost a perfect feeling, maybe the sensation that you'd like

2305
08:10:36.439 --> 08:10:49.439
to keep a place that's safe, where nothing can affect

2306
08:10:49.520 --> 08:11:05.560
you at all, and you can stay in that that

2307
08:11:05.919 --> 08:11:13.959
space of comfort and confidence, confident in your own ability

2308
08:11:16.360 --> 08:11:22.880
to create this space and this feeling of comfort within

2309
08:11:23.119 --> 08:11:33.200
your own mind just by counting in ten down to one.

2310
08:11:35.200 --> 08:11:39.759
And this is something that you can do yourself when

2311
08:11:39.759 --> 08:11:47.080
you're on your own, the time when you can maybe

2312
08:11:47.240 --> 08:11:55.959
sit down, maybe just for a few minutes, close your eyes,

2313
08:11:59.639 --> 08:12:11.319
just health slowly from ten down to one, and we

2314
08:12:11.599 --> 08:12:24.560
experience these feelings in your mind. And when you feel

2315
08:12:24.599 --> 08:12:34.720
that way in your mind, your body copies your mind,

2316
08:12:39.959 --> 08:12:45.880
and the feeling is spread through your spine and your

2317
08:12:46.000 --> 08:12:53.880
nervous system into every part of your body, travels through

2318
08:12:53.880 --> 08:13:08.159
your bloodstream, heathing and relaxing every particle of your existence.

2319
08:13:20.799 --> 08:13:24.880
Now we can we can practice this a few times

2320
08:13:29.520 --> 08:13:32.919
before the end of the recording, and then you can

2321
08:13:34.000 --> 08:13:39.919
practice on your own. And each time you count for

2322
08:13:40.240 --> 08:13:52.759
ten about one, the feelings of comforts, calmness, and deep

2323
08:13:54.759 --> 08:14:11.880
deep relaxation becomes stronger and deeper, filling your mind and

2324
08:14:11.959 --> 08:14:21.720
your brain with these positive chemicals. The spread throughout your body,

2325
08:14:23.240 --> 08:14:31.959
relaxing you so quickly, relaxing your whole body and mind

2326
08:14:34.880 --> 08:14:43.200
so very, very easily. Just by counting.

2327
08:14:44.200 --> 08:14:45.119
From ten.

2328
08:14:47.680 --> 08:14:55.159
Down to one. So we're going to do it now.

2329
08:14:55.759 --> 08:14:59.720
I'm going to count from ten down to one. I'd

2330
08:14:59.799 --> 08:15:04.240
like you to repeat the number after me. So when

2331
08:15:04.240 --> 08:15:11.319
I say ten, you can just repeat to yourself.

2332
08:15:12.599 --> 08:15:12.840
Ten.

2333
08:15:18.439 --> 08:15:27.840
Just notice, be aware of how you feel in your

2334
08:15:27.959 --> 08:15:37.520
mind and your body. Then when I say nine, you

2335
08:15:37.560 --> 08:15:53.439
can repeat to yourself nine. Became noticing the increase in

2336
08:15:53.599 --> 08:16:01.599
comfort and calmness in your mind end in your body

2337
08:16:07.560 --> 08:16:17.040
the same. Want to say eight, when I say seven, six,

2338
08:16:19.400 --> 08:16:34.080
I want I say five, four, when I say three, two,

2339
08:16:38.240 --> 08:16:52.080
and lastly when I say one, you can beat that number. Now.

2340
08:16:52.159 --> 08:16:57.759
Of course, when you do this on your own without

2341
08:16:57.840 --> 08:17:02.959
listening to me, you can say the numbers or whatever

2342
08:17:04.479 --> 08:17:12.959
speed that you feel is necessary for you, so you

2343
08:17:13.040 --> 08:17:18.880
can adapt. So if you feel you want to say

2344
08:17:18.959 --> 08:17:24.840
the numbers ten down to one faster than I do,

2345
08:17:26.560 --> 08:17:29.240
then you go ahead and do that. Or if you

2346
08:17:29.319 --> 08:17:33.759
feel when you do it yourself, you'd like to have

2347
08:17:34.159 --> 08:17:42.200
more more space between the numbers, maybe take a lot

2348
08:17:42.400 --> 08:17:52.799
longer to get from ten all the way down to one,

2349
08:17:54.159 --> 08:18:06.680
that's your choice also to do. So I'm going to

2350
08:18:06.840 --> 08:18:15.240
count from ten down to one, and when I get

2351
08:18:15.279 --> 08:18:22.520
to one, that will be the end. Of this recording, unless,

2352
08:18:22.560 --> 08:18:26.560
of course, you're listening with music, and the music will

2353
08:18:26.599 --> 08:23:42.520
continue ten nine, five four, twenty, nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2354
08:23:47.159 --> 08:24:37.119
twelve eleven, ten nine eight seven, six, five, four three

2355
08:24:37.400 --> 08:25:01.040
two one. Now open your eyes, noticing how you physically

2356
08:25:01.080 --> 08:25:10.159
feel having counted down from twenty to one, allowing stress

2357
08:25:10.240 --> 08:25:14.080
and tension to leave through your fingertips and your toes.

2358
08:25:15.639 --> 08:25:20.319
And as you focus on your fingertips, maybe they feel

2359
08:25:20.360 --> 08:25:27.159
a little bit tingly, which is I suppose quite understanding,

2360
08:25:27.279 --> 08:25:34.840
considering the tension has been exiting your body through your fingertips.

2361
08:25:38.840 --> 08:25:40.880
So now I'm going to count from twenty down to

2362
08:25:40.919 --> 08:25:48.759
one again. This time you're to feel relief of tension

2363
08:25:50.360 --> 08:25:59.119
and stress in the anxiety that you may have leaving

2364
08:26:01.279 --> 08:26:07.279
through your stomach. Just leaving through your stomach, almost as

2365
08:26:07.279 --> 08:26:13.959
if it's just releasing the whole of your stomach. You'll

2366
08:26:14.040 --> 08:26:18.599
navel to just above your chest or below your chest,

2367
08:26:18.680 --> 08:26:25.080
rather so surrounding your belly by an area, the whole area.

2368
08:26:25.360 --> 08:26:30.000
You can feel the tension of your body where it's left,

2369
08:26:30.240 --> 08:26:35.639
just releasing from the area, and you may notice that

2370
08:26:35.680 --> 08:26:40.759
your stomach will become very relaxed. As I count down

2371
08:26:41.720 --> 08:27:48.680
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

2372
08:27:49.080 --> 08:27:58.000
eight seven six.

2373
08:28:00.680 --> 08:28:16.240
Die oh three two.

2374
08:28:20.439 --> 08:28:27.720
What And you can open your eyes again if you choose,

2375
08:28:28.200 --> 08:28:31.880
or you can just keep them closed because it feels relaxing.

2376
08:28:34.159 --> 08:28:39.319
Just notice how your stomach feels. I notice as your focus,

2377
08:28:39.560 --> 08:28:44.720
just do a little scan of your body. Just notice,

2378
08:28:44.720 --> 08:28:57.919
say your body feels focusing on your upper body, back, chest, stomach, legs, arms, hands, feet,

2379
08:29:00.919 --> 08:29:07.880
just noticing, and you know, you may start to feel

2380
08:29:10.360 --> 08:29:14.159
more of a sense of tiredness, which may be the

2381
08:29:14.240 --> 08:29:20.360
reason you're listening to this according because you would like

2382
08:29:20.560 --> 08:29:30.040
to let go completely of everything and dread off into

2383
08:29:30.119 --> 08:29:45.080
a nice, natural, calm, relaxing sleep. So now we're going

2384
08:29:45.159 --> 08:29:54.639
to focus on your forehead, and if you choose, you

2385
08:29:54.680 --> 08:30:00.119
can incorporate your eyes in this focus as well. Your

2386
08:30:00.200 --> 08:30:06.479
head and your eyes, it's that whole area basically, almost

2387
08:30:06.479 --> 08:30:09.279
as if you were wearing a mask, you know, like

2388
08:30:09.360 --> 08:30:14.520
a I don't know, a Batman mask or something, or

2389
08:30:16.639 --> 08:30:19.319
I'm trying to fa zorrow or something, you know, the

2390
08:30:19.400 --> 08:30:22.520
kind of mask that covers your eyes but also covers

2391
08:30:22.560 --> 08:30:28.360
quite a lot of the forehead and focusing on that

2392
08:30:28.520 --> 08:30:31.200
area because that's the area that we're now going to

2393
08:30:31.240 --> 08:30:37.639
release tension and stress from your mind and your brain,

2394
08:30:37.880 --> 08:30:41.639
from your mind, and any tension that you may have

2395
08:30:41.759 --> 08:30:45.840
remaining in your face, in your neck, and your jaw,

2396
08:30:47.040 --> 08:30:53.319
and your eyes, your forehead or your scalp, So basically

2397
08:30:53.400 --> 08:30:58.240
any tension within your head area, including your.

2398
08:30:58.159 --> 08:31:04.720
Mind and your brain, and that's going to be.

2399
08:31:04.599 --> 08:31:13.319
Released through your fullhead in your eyes. As a countdown

2400
08:31:13.360 --> 08:32:39.279
again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2401
08:32:44.840 --> 08:33:14.479
four three one. Noticing as you scan your face with jaw,

2402
08:33:15.080 --> 08:33:24.119
your eyes, the cheap bones, your ears, your forehead, your scalp,

2403
08:33:25.520 --> 08:33:29.200
your neck, the back of your neck, in the front

2404
08:33:29.240 --> 08:33:33.080
of your neck, the side of your neck, and your throat.

2405
08:33:39.400 --> 08:33:49.639
Noticing being aware of the comfort increased be in the

2406
08:33:49.680 --> 08:33:56.119
relaxation not just in your head and neck and mind,

2407
08:33:57.080 --> 08:34:05.880
also the rest of your body. Just notice how loose

2408
08:34:07.400 --> 08:34:13.880
and calm you feel, and how easily it is to

2409
08:34:14.080 --> 08:34:41.119
just let go completely, let go completely, how easily That's

2410
08:34:41.159 --> 08:34:44.959
what I'm going to do now is to focus on

2411
08:34:45.000 --> 08:34:52.560
the top of your head, and we're going to allow

2412
08:34:54.200 --> 08:35:03.439
every last piece of tension stress that might be lingering

2413
08:35:03.680 --> 08:35:09.919
or hiding in your body or mind or head to

2414
08:35:10.200 --> 08:35:15.720
just be sucked out at the top of your head

2415
08:35:17.680 --> 08:35:26.319
and released into Yeah, I wants sucked out into the clouds.

2416
08:35:28.840 --> 08:35:34.680
Imagine a big cloud above your head. It's like a whirlpool,

2417
08:35:35.479 --> 08:35:40.400
and this can suck that tension out the top of

2418
08:35:40.439 --> 08:35:50.840
your head and just take it away. The good to focus.

2419
08:35:51.560 --> 08:35:55.439
Imagine an opening on the top of your head with

2420
08:35:55.680 --> 08:36:00.799
that tension and stress and any remaining shoes may be

2421
08:36:01.080 --> 08:36:04.759
worries of concerns that are no use to you. Now

2422
08:36:05.959 --> 08:36:08.439
you can all be sucked down at the top of

2423
08:36:08.439 --> 08:36:15.240
your head and taken away. As I count down again

2424
08:36:15.880 --> 08:36:50.680
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen,

2425
08:36:56.520 --> 08:37:55.520
fifty fourteen, thirteen, twelve, eleven, ten, nine, eight, seven six

2426
08:37:59.599 --> 08:38:36.680
four wy woh three to wah h brea. I'm noticing

2427
08:38:37.000 --> 08:38:50.639
how you feel, how relaxed. Do calm you physically and

2428
08:38:50.880 --> 08:39:04.520
mentally fail right now? Help ease or your mind feels

2429
08:39:07.080 --> 08:39:12.240
it feels so nice to just let go, to give

2430
08:39:12.279 --> 08:39:26.400
yourself some space to breathe easily, to think calmly, just

2431
08:39:26.439 --> 08:39:31.720
to take a break from all that pointless worry and

2432
08:39:32.959 --> 08:39:37.279
concerns about things that you don't need to think about

2433
08:39:40.479 --> 08:39:44.400
right now, because.

2434
08:39:45.680 --> 08:39:47.279
This is your time.

2435
08:39:47.279 --> 08:39:53.680
To let go. This is your space to enjoy feeling

2436
08:39:55.000 --> 08:40:02.479
deeply relaxed, peaceful in your mind, relaxed in your body.

2437
08:40:05.639 --> 08:40:14.560
I can feel so good, so nice to just not

2438
08:40:14.840 --> 08:40:23.959
have to do anything, to be able to really enjoy

2439
08:40:25.639 --> 08:40:34.560
that serenity that comes of letting go completely, that peacefulness

2440
08:40:34.599 --> 08:40:52.560
that comes with being in this peaceful space. And you

2441
08:40:52.599 --> 08:40:57.680
can keep this sense of calmness for as long as

2442
08:40:57.720 --> 08:41:12.119
you choose. If you choose to drift off into a deep, healing,

2443
08:41:12.479 --> 08:41:21.240
natural sleep, then you can do that. It's completely up

2444
08:41:21.279 --> 08:41:29.360
to you. And you can keep this feeling of calmness

2445
08:41:30.159 --> 08:41:36.599
physically in your mind as long as you choose to

2446
08:41:36.759 --> 08:41:52.080
feel completely relaxed, completely relaxed. And I'd like you to

2447
08:41:52.520 --> 08:42:06.439
make up your mind that you're going to relax, and

2448
08:42:06.439 --> 08:42:09.759
I want to explore that with you. What it feels

2449
08:42:09.840 --> 08:42:16.720
like when you actually decide that you're going to relax,

2450
08:42:18.360 --> 08:42:24.959
not forcing yourself, but giving yourself that. Yes, it is

2451
08:42:25.000 --> 08:42:30.040
a command, really, isn't it when you're telling yourself relax

2452
08:42:32.200 --> 08:42:37.520
in a gentle but firm way that only you can

2453
08:42:37.599 --> 08:42:42.520
really tell yourself in that way. You can't really have

2454
08:42:42.599 --> 08:42:47.319
someone else saying to you now it relax, relax, you know,

2455
08:42:48.240 --> 08:42:51.520
and it needs to be gentle, But you can't someone

2456
08:42:51.520 --> 08:42:58.639
else can't really have the same the same kind of

2457
08:42:59.159 --> 08:43:08.159
influence or power that you have over your own physicality,

2458
08:43:08.919 --> 08:43:18.639
over how you feel, because when you say it to yourself,

2459
08:43:19.880 --> 08:43:26.880
it means more. It's personal, and your brain and your

2460
08:43:27.279 --> 08:43:32.040
unconscious mind and your body listens to what you say.

2461
08:43:34.279 --> 08:43:37.799
So for example, we'll test it out and do a

2462
08:43:37.799 --> 08:43:41.799
little test, a few little tests along the way, and

2463
08:43:41.880 --> 08:43:46.880
you can get more of an idea of the force,

2464
08:43:47.799 --> 08:43:54.520
a positive force that you can have in creating a

2465
08:43:54.680 --> 08:43:58.680
sense of comfort and relaxation in your body and your

2466
08:43:58.720 --> 08:44:08.119
mind quite quickly just by you telling yourself to relax.

2467
08:44:12.720 --> 08:44:16.400
So I want to start by it's focus on your hands.

2468
08:44:20.000 --> 08:44:22.319
To focus on your hands and just tell your hands

2469
08:44:22.560 --> 08:44:28.560
to relax, and just say relax. As you focus on

2470
08:44:28.599 --> 08:44:35.560
your hands, you could say my hands are relaxed, or

2471
08:44:35.599 --> 08:44:39.799
I want my hands to relax. I think if you

2472
08:44:39.840 --> 08:44:46.759
actually do it directly by focusing and imagining that your

2473
08:44:46.799 --> 08:44:50.520
hands can hear what you're saying, you know, like they've

2474
08:44:50.520 --> 08:44:56.240
got little ears, which is a little weird. So talking

2475
08:44:56.319 --> 08:45:12.959
to your hands and just say relax, noticing how your

2476
08:45:13.000 --> 08:45:14.279
hands start to relax.

2477
08:45:26.639 --> 08:45:30.159
Now focus on your eyes and tell your eyes to relax.

2478
08:45:31.279 --> 08:45:36.080
You just saying the same word relax, and find the

2479
08:45:36.279 --> 08:45:43.720
right tone for you. You know, I might say relax,

2480
08:45:44.360 --> 08:45:52.560
but you you might say relax or relax. You know,

2481
08:45:52.799 --> 08:45:58.560
you might say it differently to yourself, and that's important

2482
08:45:59.319 --> 08:46:05.400
for you to gauge what feels right for you. To

2483
08:46:05.639 --> 08:46:10.840
just tell your eyes to relax, whilst focusing on your eyes,

2484
08:46:11.360 --> 08:46:16.040
your eyelids, the muscles around your eyes, your eyebrows, and

2485
08:46:16.279 --> 08:46:51.840
just tell your eyes directly relax now. Now I just

2486
08:46:51.880 --> 08:47:02.240
did that myself. And sometimes you may feel that you

2487
08:47:02.400 --> 08:47:07.840
need a bit more time for the different parts to relax,

2488
08:47:08.639 --> 08:47:12.680
you know, because I start talking again and maybe that

2489
08:47:12.720 --> 08:47:16.319
part hasn't relaxed fully. But what will happen is that

2490
08:47:16.319 --> 08:47:19.040
it will just continue to relax even though I'm talking.

2491
08:47:20.639 --> 08:47:26.400
And that's happening with my eyes. Something else I noticed

2492
08:47:26.520 --> 08:47:31.240
is when I started focusing on my eyes, that actually

2493
08:47:31.919 --> 08:47:34.799
almost became they got worse before they got better. In

2494
08:47:34.840 --> 08:47:38.680
a way. So I felt a degree of tension growing

2495
08:47:38.759 --> 08:47:44.560
in my eyes and then disappearing. So I think what

2496
08:47:44.639 --> 08:47:49.400
that was really was just me becoming more aware of

2497
08:47:49.520 --> 08:47:54.799
the tension that was already there that I wasn't. I

2498
08:47:54.880 --> 08:47:59.959
wasn't focused on it before, so I wasn't really acknowledged

2499
08:48:00.200 --> 08:48:17.200
it or really conscious to those feelings. Yeah, my eyes

2500
08:48:17.279 --> 08:48:21.119
is still continuing to relax, as well as my hands. Actually,

2501
08:48:24.520 --> 08:48:29.919
my hands have got a certain kind of energy, like

2502
08:48:30.200 --> 08:48:35.360
not buzzing, but I can kind of feel a degree

2503
08:48:35.400 --> 08:48:41.360
of energy in my hands. Maybe that's where the tension

2504
08:48:41.439 --> 08:48:45.240
is being released. That's the cause in.

2505
08:48:45.319 --> 08:48:54.840
That the next part, I think we should focus on

2506
08:48:54.880 --> 08:48:55.680
the back of the neck.

2507
08:48:56.360 --> 08:49:01.560
That's a part was quite often for me holds tension.

2508
08:49:01.599 --> 08:49:04.400
I don't know about for yourself, but I think it's

2509
08:49:04.479 --> 08:49:10.880
quite a standard place where tension is sometimes held. So,

2510
08:49:12.959 --> 08:49:16.119
and I'm doing exactly what you're doing as you do

2511
08:49:16.200 --> 08:49:19.799
it as well, so I'm telling my body parts to

2512
08:49:19.919 --> 08:49:23.000
relax as well. So if you tell your neck the

2513
08:49:23.040 --> 08:49:25.599
back of your neck, focus on the back of your

2514
08:49:25.639 --> 08:49:32.639
neck and just say relax in your own words and

2515
08:49:32.759 --> 08:49:36.040
your own tone, in your own voice. You can say

2516
08:49:36.080 --> 08:49:40.000
out loud, or you can just say it to yourself internally,

2517
08:49:40.880 --> 08:49:45.400
but you're focusing and you're saying it literally to the

2518
08:49:45.439 --> 08:49:48.240
back of your neck, as if the back of your

2519
08:49:48.279 --> 08:49:55.240
neck can actually hear what you're saying. So do that now,

2520
08:49:55.439 --> 08:50:00.119
just say relax to the back of your neck of

2521
08:50:00.200 --> 08:50:41.959
the same. And what I noticed and you may have

2522
08:50:42.159 --> 08:50:47.080
had similar thing is, even though I was focusing on

2523
08:50:47.119 --> 08:50:59.000
the back of my neck, other parts started to show

2524
08:50:59.080 --> 08:51:02.279
themselves to me, or maybe because they want to be

2525
08:51:02.319 --> 08:51:06.200
relaxed as well, but I started noticing the feelings in

2526
08:51:06.240 --> 08:51:09.560
my shoulders at tension in my shoulders and in my

2527
08:51:09.680 --> 08:51:16.919
upper back. Whether that was because my back of my

2528
08:51:17.000 --> 08:51:22.560
neck was saying, well, I'm pretty much okay, it's the

2529
08:51:22.639 --> 08:51:32.159
other parts that need attention, but my low my back

2530
08:51:32.200 --> 08:51:36.000
of my neck is still relaxing. But I just became

2531
08:51:36.080 --> 08:51:42.479
more aware of other parts that needed attention. Now, this

2532
08:51:42.639 --> 08:51:47.520
might happen, and it's not. It doesn't mean that it's

2533
08:51:47.560 --> 08:51:51.880
going any wrong. It just means you're being notified of

2534
08:51:52.880 --> 08:52:00.680
more places that also want to feel relaxed. So I'm

2535
08:52:00.720 --> 08:52:04.919
going to focus on my upper back. So you can

2536
08:52:04.959 --> 08:52:10.799
do the same, even if you don't have any feelings

2537
08:52:10.840 --> 08:52:15.759
of tension. That robbvious in your upper back if you

2538
08:52:15.919 --> 08:52:20.959
just focus on your back and the whole area from

2539
08:52:20.959 --> 08:52:25.599
the shoulder blades down to the middle of your back

2540
08:52:26.000 --> 08:52:30.080
and the spine, and with me, it's more the shoulder

2541
08:52:30.080 --> 08:52:37.680
blades are more. Yeah, that's the parts that are really

2542
08:52:39.759 --> 08:52:46.439
sort of giving me the nod that it needs to relax.

2543
08:52:46.520 --> 08:52:48.840
In the sounds, going to ask that part to relax,

2544
08:52:50.040 --> 08:53:03.840
and you can do the same. Now, relapsed upper back.

2545
08:53:16.240 --> 08:53:21.080
Something strange happened there, And this often happens.

2546
08:53:21.119 --> 08:53:27.200
I've been doing this for sixteen years or something, and

2547
08:53:27.439 --> 08:53:36.159
often I'm one surprised but amazed really bad. There can

2548
08:53:36.240 --> 08:53:40.439
be a feeling. So when I was focusing on the

2549
08:53:40.479 --> 08:53:44.560
back of my neck, my upper back was starting to

2550
08:53:44.680 --> 08:53:51.080
feel quite stressed and in need of attention. As soon

2551
08:53:51.080 --> 08:53:54.439
as I started talking to you about my upper back

2552
08:53:55.240 --> 08:54:00.439
and talking about getting ready to ask the the back

2553
08:54:00.560 --> 08:54:08.000
to relax, why the back already started to relax. It's

2554
08:54:08.080 --> 08:54:11.000
almost as if it doesn't need to hear the words,

2555
08:54:11.880 --> 08:54:29.639
just needs attention, just needs to be noticed. And that

2556
08:54:29.799 --> 08:54:35.599
is something that often happens in this type of situation,

2557
08:54:37.319 --> 08:54:42.639
is when you start to relax a couple of parts

2558
08:54:42.680 --> 08:54:48.040
of your body. As we've done with our hands, our eyes,

2559
08:54:48.200 --> 08:54:57.400
and the eyelids, and now back of the neck, top

2560
08:54:57.439 --> 08:54:58.159
of the back.

2561
08:55:00.080 --> 08:55:06.200
About the rest of the body seems to just take notice.

2562
08:55:08.439 --> 08:55:14.720
And decide in its own way to start relaxing.

2563
08:55:16.479 --> 08:55:19.479
Other parts of your body start to just.

2564
08:55:21.119 --> 08:55:28.479
Become looser. I suppose it's kind of like a bit

2565
08:55:28.520 --> 08:55:33.080
of an avalanche, you know, the little ball starts rolling

2566
08:55:33.240 --> 08:55:35.959
and before you know it, the whole of your body

2567
08:55:36.080 --> 08:55:48.279
is completely relaxed. And try and if you focus on

2568
08:55:48.319 --> 08:56:00.720
your face, you focus on your eyes, the eyelids, yeah browns,

2569
08:56:00.919 --> 08:56:09.959
and the muscles around your eyes, maybe you start to

2570
08:56:10.080 --> 08:56:15.040
notice that your forehead is more relaxed than it was.

2571
08:56:17.040 --> 08:56:22.439
Maybe your face is more relaxed. I would say my

2572
08:56:22.720 --> 08:56:26.639
entire face is a lot more relaxed than it was.

2573
08:56:37.880 --> 08:56:43.720
So we're going to focus now on your shoulders again,

2574
08:56:43.919 --> 08:56:48.720
just like before. Just tell your shoulders. I mean, you

2575
08:56:48.759 --> 08:56:50.599
can't do them in the bitch be you can do

2576
08:56:50.720 --> 08:56:54.799
the right shoulder and left shoulder. I just genly do

2577
08:56:54.919 --> 08:57:00.279
both at the same time. Just tell your shoulders. You

2578
08:57:00.360 --> 08:57:04.319
focus on them in your mind, focus on them, and

2579
08:57:04.360 --> 08:57:09.919
you feel maybe you can see them in your mind's eye.

2580
08:57:13.439 --> 08:57:58.159
Just tell your shoulders to relax. As nice as they relax.

2581
08:58:08.560 --> 08:58:13.680
But do you notice, I mean, especially with my back,

2582
08:58:16.319 --> 08:58:22.759
is the connection between the different parts the back, the shoulders,

2583
08:58:22.840 --> 08:58:32.840
the neck being all connected and being such a large

2584
08:58:32.959 --> 08:58:38.919
part of your body, it's almost hard to separate them

2585
08:58:39.080 --> 08:58:46.880
from each other. And my lower back has started to

2586
08:58:46.919 --> 08:58:58.159
relax on the same Maybe I'm going too slow and

2587
08:58:58.279 --> 08:59:01.680
that could be an issue because we will go at

2588
08:59:01.759 --> 08:59:08.080
different speeds. And the idea at the beginning of this

2589
08:59:08.319 --> 08:59:11.080
recording was for you to be able to just say

2590
08:59:11.119 --> 08:59:27.479
to yourself, relax without focusing on any particular part of

2591
08:59:27.560 --> 08:59:33.919
your body. Because when you know that telling your hands

2592
08:59:36.000 --> 08:59:46.880
to relax and your hand relax, you tell your eyelids

2593
08:59:48.000 --> 08:59:53.720
and your eyes, the muscles around your eyes and your

2594
08:59:53.799 --> 09:00:08.680
eyebrows to relax, and they relax, until back of your

2595
09:00:08.799 --> 09:00:28.439
neck to relax, and it relaxes, until your alpha back

2596
09:00:35.080 --> 09:00:56.000
to relax, and do it relaxes. You tell your shoulders

2597
09:00:57.880 --> 09:01:34.799
to relax, and they relaxed, and you told your hands

2598
09:01:34.840 --> 09:01:46.959
to relax. They relaxed, and they continued to relax. And

2599
09:01:47.080 --> 09:01:53.680
you told your eyelids, the muscles around your eyes, your

2600
09:01:53.799 --> 09:02:11.880
eyebrows to relax. They relaxed and continued to relax and

2601
09:02:12.040 --> 09:02:15.520
you told at the back of your neck, focused on

2602
09:02:15.560 --> 09:02:21.520
the back of your neck and told it to relax

2603
09:02:25.840 --> 09:02:41.200
and relaxed and continued to relax. And you told your

2604
09:02:41.720 --> 09:02:53.880
ulpa back to relax, be relaxed, and continued to relax.

2605
09:03:02.159 --> 09:03:07.759
As with your shoulders, you told your shoulders to relax,

2606
09:03:08.080 --> 09:03:26.439
and your shoulders relaxed and continued to relax. And it's

2607
09:03:26.479 --> 09:03:35.040
not just that, it's but the rest of your body

2608
09:03:36.000 --> 09:03:42.720
has also been listening and the relaxation has been spreading.

2609
09:03:44.880 --> 09:03:49.560
So from your eyes, the relaxation spread to your forehead,

2610
09:03:51.880 --> 09:04:06.240
around your face, into your skin, into your jaw, into

2611
09:04:06.279 --> 09:04:10.159
the front of the sides of your neck, all the

2612
09:04:10.159 --> 09:04:21.599
way down your chest and stomach, your relaxed hands and shoulders,

2613
09:04:23.400 --> 09:04:30.680
and me up through your arms, relaxing and full arms,

2614
09:04:30.959 --> 09:04:47.680
your upper arms, elbows, your wrists, letting go the lower bag,

2615
09:04:50.959 --> 09:04:57.520
your hips, but explaining, and you just start to relax

2616
09:04:57.680 --> 09:05:10.840
and continue and more comfort spreading through your legs all

2617
09:05:10.880 --> 09:05:20.159
the way down to your ankles, the tops of your feet,

2618
09:05:21.080 --> 09:05:26.159
the side of your feet, and the bottoms of your feet,

2619
09:05:29.919 --> 09:06:01.639
relaxing into your toes, each toe relaxing, calm, please, And

2620
09:06:01.720 --> 09:06:18.440
as your body relaxes more your mind becomes slower from

2621
09:06:18.440 --> 09:06:34.000
more peace to the point where if you choose to

2622
09:06:34.199 --> 09:06:52.040
fall asleep, you can easily do that easy drift away

2623
09:06:57.080 --> 09:07:03.760
because there's nothing going on in your mind. The phrase

2624
09:07:04.239 --> 09:07:46.879
is peaceful the body contains writes with that connection between

2625
09:07:47.160 --> 09:07:56.040
your body relaxing, the word you say to yourself relacs

2626
09:08:02.440 --> 09:08:07.919
means that you don't need to focus on just one part.

2627
09:08:09.720 --> 09:08:21.839
You can just focus on your entire body, saying the

2628
09:08:22.040 --> 09:08:23.360
powerful word.

2629
09:08:27.639 --> 09:08:41.000
Lights and there's uh, those.

2630
09:08:42.519 --> 09:09:00.919
Familiar sensations of comfort spreading throughout your body, loosing calm.

2631
09:09:03.160 --> 09:09:04.559
And the eating.

2632
09:09:08.120 --> 09:09:34.919
Every part to your body feeding more relaxed. So all

2633
09:09:35.120 --> 09:09:40.040
you need to do from now on is just telling

2634
09:09:40.080 --> 09:10:28.599
yourself relasserve feeding completely, starting now, the number twenty nineteen

2635
09:10:37.800 --> 09:12:49.839
nighteen seventeen six six four to well.

2636
09:15:00.279 --> 09:17:12.440
Assassas U.

2637
09:18:10.519 --> 09:23:42.440
S what what K.

2638
09:24:08.480 --> 09:24:08.720
One?

2639
09:24:15.120 --> 09:24:25.519
So counted down from ten to one.

2640
09:24:27.400 --> 09:24:51.680
Ten nine eight seven six five four three two one.

2641
09:24:58.720 --> 09:25:01.599
And maybe that was a bit too quick in order

2642
09:25:01.680 --> 09:25:07.760
to relax. Maybe it's too fast for you to notice

2643
09:25:08.040 --> 09:25:16.080
the calming of your body, maybe even a little bit

2644
09:25:16.160 --> 09:25:19.760
of pressure there, like you'll count it down from ten

2645
09:25:19.839 --> 09:25:22.239
to one. What do you expect me to do? Man?

2646
09:25:23.199 --> 09:25:26.879
Expect me to stick go all floppy just because you're

2647
09:25:26.959 --> 09:25:36.319
counting down. If you try it again, but this time,

2648
09:25:36.440 --> 09:25:42.839
I go this slower this time, and you focus on

2649
09:25:43.720 --> 09:25:48.040
the whole of your body before we focus on your legs.

2650
09:25:50.480 --> 09:26:05.800
Just notice how your body does start to feel more relaxed. Mhm.

2651
09:26:06.839 --> 09:27:07.760
Every number that I count down ten nine, at eight, seven, six, five, four, three.

2652
09:27:42.120 --> 09:27:55.400
What I just notice how.

2653
09:27:57.599 --> 09:27:59.959
How you feel generally, how your body feel.

2654
09:28:06.800 --> 09:28:15.080
It's not necessarily even about counting down from ten to one.

2655
09:28:18.080 --> 09:28:31.480
It's that space that you have, that space between being

2656
09:28:35.040 --> 09:28:47.360
active physically or mentally, just sitting or lying down, just

2657
09:28:47.599 --> 09:28:48.360
being there.

2658
09:28:48.919 --> 09:28:54.040
Not doing anything, not saying anything, not deeding.

2659
09:28:53.760 --> 09:28:59.199
To think about anything. So it opens up a space,

2660
09:29:00.199 --> 09:29:09.319
you know, a bit of a space, the gap. And

2661
09:29:09.440 --> 09:29:12.839
the more I count down for the tents to work,

2662
09:29:13.959 --> 09:29:22.080
the bigger that gap becomes. So there's that gap of calmness,

2663
09:29:23.519 --> 09:29:38.440
of comfort and relaxation. It's a nice feeling, and it

2664
09:29:38.760 --> 09:29:50.639
moves those stresses or discomforts physically or emotionally, moves them away.

2665
09:29:57.440 --> 09:29:58.400
Allows you.

2666
09:30:01.080 --> 09:30:01.599
To just.

2667
09:30:04.599 --> 09:30:11.319
Slow down, someone to count again from ten down to one,

2668
09:30:11.760 --> 09:30:21.959
and notice that gap widening, the gap, and as it widens,

2669
09:30:22.040 --> 09:30:27.919
it's almost like that the stress and tension falls into

2670
09:30:28.040 --> 09:30:53.839
the gap. It gives you that distance, that space. Now ten.

2671
09:30:58.199 --> 09:31:38.239
Nine five seven, six, five.

2672
09:31:49.120 --> 09:32:58.120
Four three one. And how did you feel? What do

2673
09:32:58.160 --> 09:33:16.360
do you feel now? Can you notice that? Are you

2674
09:33:16.519 --> 09:33:53.239
feeling calm? Are you feeling more relaxed? As we now

2675
09:33:53.440 --> 09:34:14.559
focus on RELs, just RELs. You're just going to start

2676
09:34:14.680 --> 09:34:33.760
with focusing on your thighs. Of course, it's not the

2677
09:34:33.879 --> 09:34:42.360
most exciting thing to be doing because I'm sure like

2678
09:34:42.519 --> 09:34:45.040
most of your body is not. I'm not going on

2679
09:34:45.160 --> 09:34:57.639
the way now, just focusing on the whole of your thighs,

2680
09:35:00.480 --> 09:35:04.199
the tops of your thighs, the sides of your thighs,

2681
09:35:06.400 --> 09:35:11.639
the bottoms of your thighs, the outer thighs and inner thighs.

2682
09:35:13.879 --> 09:35:17.760
Basically the hole of your thigh that leads into your

2683
09:35:17.839 --> 09:35:32.800
head and it goes down to your knee joint. Now,

2684
09:35:32.879 --> 09:35:39.919
this is a big area. It's a very heavy area.

2685
09:35:40.440 --> 09:35:45.959
It's very strong, but with the strongest muscles in your

2686
09:35:46.040 --> 09:35:59.000
body or in your thighs. But I don't think we

2687
09:36:00.839 --> 09:36:13.760
perhaps would give enough attention to advise. Perhaps we don't

2688
09:36:15.160 --> 09:36:35.839
they acknowledge how important anthis are to our lives, how

2689
09:36:35.959 --> 09:36:52.279
much they actually do to us order our lives that

2690
09:36:52.959 --> 09:36:54.959
it may seem sound really weird.

2691
09:36:54.800 --> 09:36:54.879
But.

2692
09:36:57.760 --> 09:37:03.919
I think that all of our body parts, especially advice,

2693
09:37:04.919 --> 09:37:19.760
needs some TLC. I do love shame, a bit of acknowledgement,

2694
09:37:22.519 --> 09:37:38.160
thank you gratitude for what advice do for us. And

2695
09:37:38.239 --> 09:37:43.720
I know this may sound and as strange, and maybe

2696
09:37:43.760 --> 09:37:46.559
you think, why am I surely how I should be

2697
09:37:46.599 --> 09:37:49.599
able to in the garden hugging a tree or something.

2698
09:37:51.239 --> 09:37:57.360
M h, it's hard to set a microphone up on

2699
09:37:57.440 --> 09:38:01.040
a tree, That's what I'm doing, or something I would

2700
09:38:01.080 --> 09:38:05.440
be outside having a tree now I can't see the television.

2701
09:38:04.959 --> 09:38:05.400
From the tree.

2702
09:38:12.239 --> 09:38:17.639
You move down to your knees gain such an important part,

2703
09:38:21.919 --> 09:38:27.040
and I think we don't necessarily I'll speak to myself here,

2704
09:38:29.519 --> 09:38:34.639
I don't necessarily appreciate all that my needs do for

2705
09:38:34.760 --> 09:38:41.239
me until I have a problem with my knee occasionally

2706
09:38:41.440 --> 09:38:47.239
either may I'll bash it or it's aching for some reason.

2707
09:38:48.959 --> 09:38:51.639
It's then that I realize.

2708
09:38:52.239 --> 09:38:53.360
How much it does.

2709
09:38:55.000 --> 09:38:58.239
You know, the benefit of being able to use my

2710
09:38:58.519 --> 09:39:08.199
legs without any kind of physical discomfort is a beautiful

2711
09:39:08.279 --> 09:39:17.480
thing that's possibly not appreciated until it's temporarily removed. You

2712
09:39:17.559 --> 09:39:27.160
know that's comfort. Don't you focus on your needs? Regardless

2713
09:39:27.279 --> 09:39:32.239
of how your needs would feel. You can have that

2714
09:39:32.519 --> 09:39:35.919
sense of gratitude.

2715
09:39:36.639 --> 09:39:38.040
And love to your needs.

2716
09:39:38.239 --> 09:39:51.000
For all that they do feel, we can still have

2717
09:39:51.160 --> 09:39:56.279
that attention and advice. They can notice how your adis feel.

2718
09:39:58.480 --> 09:40:09.480
They bee notice that they are the relaxing more deeply

2719
09:40:16.199 --> 09:40:20.680
as you focus now on the bottoms of your legs,

2720
09:40:21.239 --> 09:40:26.919
the shins, and your card bottles, the bones between your

2721
09:40:27.919 --> 09:40:35.959
knees and your feet incorporate and course your ankles so

2722
09:40:36.279 --> 09:40:47.199
important in anyone's head, even like the slightest spray of

2723
09:40:47.239 --> 09:40:52.599
an ankle. Who knows how and how much we take

2724
09:40:53.879 --> 09:41:02.760
our ankles are granted, And it's kind of strange in

2725
09:41:02.839 --> 09:41:08.000
a way when you think that. You know, logically, our

2726
09:41:08.080 --> 09:41:11.519
wrists are a lot thinner than the rest of our arms,

2727
09:41:12.680 --> 09:41:16.160
which is okay, it doesn't I can't see any problem

2728
09:41:16.199 --> 09:41:21.720
with that, you know, just picking stuff up back ankles,

2729
09:41:23.279 --> 09:41:27.000
there's so much thinner than the rest of our legs.

2730
09:41:33.400 --> 09:41:38.080
And from a physics perspective, logical even it doesn't really

2731
09:41:38.199 --> 09:41:45.440
make sense that all this weight would ultimately be resting

2732
09:41:46.440 --> 09:41:55.839
on your ankles then leading to your feet, a thin

2733
09:41:56.120 --> 09:42:04.559
area thin by Yeah, it does so much great work,

2734
09:42:06.720 --> 09:42:16.239
supports us, supports our body for a lifetime, helps us

2735
09:42:16.959 --> 09:42:26.319
to balance, helps you to get around and be mobile.

2736
09:42:32.720 --> 09:42:40.400
There's the card muscles. Of course, well I'm a younger.

2737
09:42:40.800 --> 09:42:43.879
I couldn't see the point in carp muscles. I didn't

2738
09:42:43.879 --> 09:42:49.199
seem to do anything. Okay, if I walked around on tiptoes,

2739
09:42:50.040 --> 09:42:51.720
then my car muscles.

2740
09:42:51.360 --> 09:42:55.319
Get some work. But of course that's work through the car.

2741
09:42:55.400 --> 09:42:56.519
Muscles are being used.

2742
09:42:57.760 --> 09:42:59.400
And then we use our legs.

2743
09:43:05.000 --> 09:43:17.599
And your shoes dare to protect the lower legs, shaped

2744
09:43:17.639 --> 09:43:22.319
them away at most is a protector with the viol

2745
09:43:29.959 --> 09:43:42.080
leading of course to your ankles. In my feet, I'm

2746
09:43:42.120 --> 09:43:44.040
not going to focus on your feet. I'm just going

2747
09:43:44.120 --> 09:43:50.800
to focus on the legs. I realize now that I've

2748
09:43:50.879 --> 09:43:55.040
mentioned your feet it could be decision on them anyway.

2749
09:43:55.559 --> 09:43:58.199
But maybe I should focus on your feet a little bit.

2750
09:44:02.199 --> 09:44:06.839
You can have them in your awareness the same machine,

2751
09:44:07.440 --> 09:44:11.400
and your thighs in your awareness, even though we haven't

2752
09:44:11.480 --> 09:44:17.519
been focusing on your thighs a few minutes, and both

2753
09:44:17.760 --> 09:44:35.279
in your ankles. Just do that sensational comfort in your thighs,

2754
09:44:40.239 --> 09:44:47.040
Why is that your hors of energy because the thighs

2755
09:44:47.319 --> 09:44:55.559
hold do it's different sensationals. First, there's the muscles, bakes

2756
09:44:55.959 --> 09:45:08.360
your muscles, and we have our thighs. Put the skin

2757
09:45:10.279 --> 09:45:14.760
on the outside of the thighs as in the outside

2758
09:45:14.760 --> 09:45:24.599
of our body, would be very sensitive sensitive in the

2759
09:45:24.760 --> 09:45:40.440
tongue sensitive to temperature. And inside the thigh the bones.

2760
09:45:40.879 --> 09:45:45.319
There is the muscle of the blood, vessels, the arches,

2761
09:45:47.199 --> 09:45:56.680
all this stuff inside of pines. I guess sometimes it

2762
09:45:56.680 --> 09:45:59.160
would be nice if you could actually put your fingers

2763
09:46:00.440 --> 09:46:07.519
inside of byes and message to the message on the outside.

2764
09:46:07.639 --> 09:46:10.919
Of course, be at to get deep into.

2765
09:46:10.760 --> 09:46:16.279
The muscles, to be able to just massage inside of eies,

2766
09:46:17.120 --> 09:46:25.680
message of the bonials of the leg, massage with the

2767
09:46:25.800 --> 09:46:32.000
anis and just gently heal the bis.

2768
09:46:36.239 --> 09:46:37.440
Get down.

2769
09:46:39.120 --> 09:46:45.559
A message of inside your less message of bones with

2770
09:46:45.959 --> 09:46:48.199
feeling abilities.

2771
09:46:48.879 --> 09:47:02.160
Spreading like feeling orgy deep joins us is the back of.

2772
09:47:03.919 --> 09:47:16.360
The inside crease. This sensitives the advances struck.

2773
09:47:17.959 --> 09:47:25.319
That might be because it's again it's not attached, must

2774
09:47:25.360 --> 09:47:28.680
have a hidden plant like pace.

2775
09:47:31.559 --> 09:47:40.080
It's almost what parts the ex sensitive to s difference.

2776
09:47:48.080 --> 09:47:50.000
We're just protected by the necks.

2777
09:47:57.879 --> 09:48:11.839
Imagining the two listens about pas two lakes, and so

2778
09:48:13.239 --> 09:48:21.000
flips think that's gonna look inside. That's so that's what

2779
09:48:21.199 --> 09:48:21.919
you're sure.

2780
09:48:26.199 --> 09:49:05.279
You can boost built.

2781
09:48:49.480 --> 09:49:13.720
M M. That's h M. What do you say, sh

2782
09:49:17.480 --> 09:49:33.599
s s h h

2783
09:49:45.279 --> 09:50:32.559
H m hm ssssss