May 6, 2025

(no music) (10 hours) Placebo, Belief and Expectation | Let me bore your pain away #32 | Jason Newland | 5th May 2025

(no music) (10 hours) Placebo, Belief and Expectation | Let me bore your pain away #32 | Jason Newland | 5th May 2025
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WEBVTT

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Hello, and welcome. I was a hit. We'd start finish

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making some strange noises. Welcome to Jasonnewland dot com. My

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name's Jason Newland, and this is let me boil your

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pain away. Please only listen when you can safely close

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your eyes. Also, only listen to this when you know

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the cause of you chronic pain and you have permission

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from your doctor to listen to this. Otherwise, please gain

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permission from your doctor or your medical practitioner. This is

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not a replacement for therapy or any medical advice. This

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is just me chatting about the subject and hopefully, in

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the process, helping to reduce the physical discomfort that you've

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been feeling. I'd like to say thank you to those

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of you that listen because these recordings have become I

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don't want to use the word popular because that's a

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bit overstated, but they've definitely become one of my more

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popular podcasts now and yeah, So I appreciate that because

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I've only really been doing regular, regular ones of these

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more recently, and I started doing them. When did I

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start doing them? I'm just going to go back have

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a quick look. The first one I did was eighteenth

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of August twenty twenty two, and then the tenth one

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I did was second of January twenty twenty five, so

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you see that was quite a big I did five

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in twenty twenty two, and I think I did three

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in twoenty twenty four or three, you know. Anyway, So

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I'm now at number thirty two. Now this is the

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thirty second one, so I've done quite a few this year.

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Phini's making some weird noises. All right, I'm distracted, So

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before I go on, just let you know that my

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website has all my recordings which you can stream and download.

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There's also in the menu you've got podcast apps. You've

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got playlists and podcasts, so you can kind of go

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through lots of different things. Thousands of recordings, and I've

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got a Facebook group called Jason Newland's Boring Group. I

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may shortly have an Instagram group and what else. Oh,

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I've got a YouTube channel at Jason Newland, which is

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basically every podcast I do goes onto the YouTube channel now,

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so it's another player, another place you can listen I did.

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I've got rid of my SoundCloud accounts, which I didn't

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realize was going to have an effect on people. It's

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about a few people contact me. I've tried to get

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them back, but they're deleted now, so they've gone. But

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you can listen to me on my website. You can

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listen on all of the major apps podcast apps, Spotify,

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Apple Podcasts, cast Box, all those and also on YouTube

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as well as directly on my website, and I post

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all the new recordings onto my Facebook group. Wow, that

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was a lot of it. So today I just had

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the urge. I don't really know why I have the

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little urge to talk about placebo and belief, which may

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seem like a strange thing to talk about when it

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comes to chronic pain really, but it's yeah, in a

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sense of like if you give someone a placebo tablet,

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if I can say the word, then you know, is

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it going to have the placebo effect? Probably not, I'd

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say possibly, definitely not because it works because they don't

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they don't know it's a placebo. It's kind of yeah,

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it's logical, I suppose, really, And I thought i'd look

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into this, the placebo effect in chronic pain, just out

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of interest, really, because the placebo effect is something that

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has been and it's still used today in studies, scientific studies,

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medical studies to find out the efficacy of maybe a

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new medication or a new treatment, and they put people

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into groups, give the correct medication to. They give medication

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to all three, but they don't tell the three groups

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who's in each group. They'll all let the same condition.

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And let's say it's a new diabetic medication or it's

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a new paying relief for someone with arthritis in their foot,

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for example. So you're three groups. One gets the new medication,

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one gets no medication, and one gets the blacibo medication.

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So you got three people. That's probably not a good example.

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I'm not sure the one to get no medication because

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that would be bliss ebo. But so you've got ones

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that just have no medication, and is to see how

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the person feels after a week or two weeks or whatever,

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because sometimes people with no medication can have effects that

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are positive as well. Or maybe I'll have a one

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group that has just has the old medication, but they

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won't tell the people what it is, so they'll get tablets.

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So if they listen, they've got two groups. I'm not

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explaining this very well, am I. Yeah, So you've got

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both two groups, both getting place, both getting tablets. I

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should have thought this through before I started. I thought

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about it in my head for about five minutes, and

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which shows you how much effort I go into. One

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group has the new medication, one group has the placebo.

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Now neither of them know which they're going to get,

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and then they judge about whether or not it works.

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And it's like this new drug that's supposed to be

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really useful, and they test it, and the placebo generally

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always get a high level as well high level of success. Now,

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I think if the people are told there's two groups,

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one of you is going to get the new medication,

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one of you group is going to get the placebo.

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I think if someone's told that there's a fifty percent

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chance that they're going to get a placebo, which would

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just be like a sugar pill, which has nothing. Mind you,

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a pill full of sugar would be quite nice unless

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you're diabetic. And I'm kind of on the cusp of

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diabetes at the moment, so I love sugar, but it

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doesn't love me that Okay, you see the size of

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my back anyway. So if you notice a fifty percent

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of the placebo, how's that going to affect the outcome?

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It's a weird one. But anyway, I've kind of done

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a little bit of research, a little bit of had

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a little look, kind of a roots up exploration of

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how placebos can help to relieve chronic pain, and sort

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of looking into psychology, neurobiology and some clinical data. I'm

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just like looking looking through it and just seeing what

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comes up. Now. When I first started learning about hypnosis

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and learning about MLP, which is new a linguistic programming,

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placebo is mentioned a lot. The idea that actually telling

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someone that a sugar pill is just the pill that

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they get being given is a new wonder drug and

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if the person really believes it. Because it's about belief

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as well. So that's one kind of looking at placebo

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and belief. Because about belief, the placebos doesn't have the power.

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Placebo needs that energy of belief. And that's Finny in

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the background, chomping on a chew chewy boney thing in

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case you're wondering what the noise is in the background.

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In a way, hypnosis is reliant upon I would say,

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I don't know. It's not reliant on belief, but there's

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the more belief you have. For example, if you listen

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to me regularly. Maybe you've listened to me for years

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doing other different recordings. Maybe you've been listening to these

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recordings for years, although there was quite a big gap

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between each recording, and you're a regular listener, or you

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become a regular listener, You're going to expect to feel

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more relaxed. You're going to expect me to come out

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with some weird things as well, which I'm going to do.

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I'm going to say some stuff that you won't normally

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hear in these kinds of recordings. But you're also that

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expectation is mixed with belief because you believe what is

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expectation other than you believe something's going to happen. You

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believe that you're going to have you're going to feel

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a certain way. So to say you expect to feel relaxed,

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as you believe you're going to feel relaxed, you expect

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to for the part of your body that was troubling

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you before to feel more comfortable. Is that you believe

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that you're going to feel more at ease and more

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peaceful and loose and calm in that part of your body.

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So that's kind of what expectation is really isn't it.

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It's just belief, and so placebo and belief as well.

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It's kind of the same word is to see bow

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is expectation. It's expecting something to happen, something positive to happen,

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because you believe that it's going to happen. So you

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expect to feel relaxed in your body. You expect your

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mind to calm down and become slower, your thoughts slowing

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down and almost to the point where you realize they're

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not necessarily needed right now as you focus on my voice.

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You expect that and you believe it's going to happen,

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because it's happened before. Maybe you know it's like a

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I don't know what it's self fulfilling, prophecy or something

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like that. I'm not sure we've prophecies the right word.

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That sounds way too spiritual, way too esoteric for me.

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So I think everyone knows what the word placebo means,

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but I'll mention it just in case I should see

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what the correct definition of is in the dictionary. So

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look a pla. A placebo effect is the portion of

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symptom change produced by the psychosocial context of treatment, expectations, conditioning,

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therapeutic ritual rather than by any direct pharma, pharmacological or

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physical action of the treatment itself. Wow, I said, mouthful,

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wasn't it. So it's based and you think about it. Yeah,

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placebo has a lot to do with healing anyway. So

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if someone goes to have an operation hip replacement, for example,

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and they're expecting to feel relief when they wake up

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after the operation, they're expecting to feel grateful because they're

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no longer going to be having that discomfort that they

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used to have. They're expecting to be walking. They're going

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to imagine themselves walking freely again soon with a bit

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of rehabilitation, a little bit of rest, a little bit

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of exercise, physiotherapy, whatever. But their expectation is positive and

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a belief is there that it's just a very positive situation.

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And because it's such a I'm not going to say

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simple operation, it's just a very often done operation. Millions

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of them are done around the world every year. So

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it's one of those almost like it's a stand it's

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almost like having your tonsils out. Now it's not, but

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you know what I mean, It's like the fear that

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would have been there fifty forty years ago doesn't need

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to be there anymore, because it's you can literally knock

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on the doors in your street and probably find two

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or three people have had their hip replaced, hip replaced,

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hips replaced. If I can get the words out, I mean,

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you might only live in a small road. So maybe

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not in that road, but just on my little estate

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where I live, I've met three people that had their

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hips replaced. It's kind of more of a standard thing

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these days. So when you expect the recovery, when you

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expect to feel calmer and to feel that relief, then

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your healing is going to improve. And that belief is

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technically a placebo effect because you've almost tort yourself into

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believing that during or before, during and after the operation

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you're going to be fine. And every stage, every step

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of that process leads you towards freedom, leads you towards

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where you want to be, where you're looking forward to being.

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So it's kind of powerful that I quite like that,

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you know the idea that we actually use that placebo

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effect on ourselves, and it's more powerful when we do

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it on ourselves. But it doesn't seem like a placebo

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effect because it's real. It's not a little sugar tablet.

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It's not a fake, fake medicine. No one's tricking you.

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No one's pulling the covers over your eyes that you

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know what I mean. No one's like manipulating you. You're

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and you're not manipulating yourself. You're not tricking yourself. You

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just believe, based on the evidence you have, everything's gonna

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work out fine. And when you've got that belief and

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that expectation that when you wake up from the operation,

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you're going to actually feel relaxed and calm, and you'll

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almost feel that part of your body healing, like it's

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healing in front of you. You're observing it heal. So

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that feeling that maybe before you would perhaps have given

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it a name, you know, the thing could begin with P.

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Maybe you experienced that physical sensation in a different way

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so that it's now begins of h healing. I did

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notice years ago this is weird. I had a really

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dodgy back for my upper back, not my lower back.

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So I got arthrights on my lower back, but my

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upper back was problematic, and I think there's a lot

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of to do is I don't get back. Then I

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wasn't getting out enough and I went to the doctors

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and they put me on these super strong medication to

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help with it, sort of muscle relaxes, and because said

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it was muscular and made my brain go weird. To

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be honest with you, I had to stop taking them

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because it was weird that they didn't really agree with me,

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and I thought they were just painkillers, but they weren't.

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They were as well, but that muscle like, nah, no thanks.

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So I got this strap strap on thing where I

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should rephrase that, shouldn't I It was like a brace

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back brace thing that is that the right word, and

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my friend helped me put it on. It was basically

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not to stretch but straight, and I suppose just straight

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in my back because I was a bit of a sloucher,

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00:21:28.920 --> 00:21:32.079
which is weird because I'm only three foot tall. I

236
00:21:32.079 --> 00:21:34.160
should be looking up at the sky a bit more often.

237
00:21:35.160 --> 00:21:43.599
Oh look at them things? Was that clouds And it

238
00:21:43.720 --> 00:21:49.599
was weird because I didn't like it, so I took

239
00:21:49.640 --> 00:21:56.400
it off. But I started doing exercise and after about

240
00:21:57.519 --> 00:22:04.599
two weeks of doing gener exercises, gentle stretches and going

241
00:22:04.640 --> 00:22:16.440
for regular walks, I was in the field and I

242
00:22:16.480 --> 00:22:19.319
was walking andre this is you know, it's quite a

243
00:22:19.319 --> 00:22:24.039
few years back, and I could feel my lower now

244
00:22:24.039 --> 00:22:31.440
I could feel my back, but I had a different feeling.

245
00:22:32.920 --> 00:22:35.039
It was almost like it was the same feeling, but

246
00:22:35.160 --> 00:22:40.319
it felt different, if that makes any sense. I wasn't

247
00:22:40.559 --> 00:22:43.720
seeing it, I wasn't experiencing it. I wasn't thinking about

248
00:22:43.759 --> 00:22:50.680
it in the same way it was. And I said

249
00:22:50.680 --> 00:22:53.960
this before, and I don't know why, but I sometimes

250
00:22:54.000 --> 00:23:00.519
feel that when the part of your body that maybe

251
00:23:00.640 --> 00:23:06.960
needs to be feeling more relief, more calmness, it's my

252
00:23:07.000 --> 00:23:10.960
lower back. Sometimes if I give a bit of attention,

253
00:23:11.160 --> 00:23:14.079
a bit of loving kindness, you know, a bit of

254
00:23:15.160 --> 00:23:18.720
whatever this is, you know, a bit of a bit

255
00:23:18.759 --> 00:23:26.480
of calm, a bit of you know, sometimes it feels

256
00:23:26.480 --> 00:23:30.960
a little bit itchy, not scratchy itchy, but just a

257
00:23:30.960 --> 00:23:40.680
little bit almost like parts of that part of my body,

258
00:23:40.720 --> 00:23:45.640
parts of it are kind of I don't know how

259
00:23:45.640 --> 00:23:51.359
to explain. Do you know that that that Sherbert you

260
00:23:51.400 --> 00:23:53.799
can get and you put it in your mouth and

261
00:23:53.839 --> 00:23:58.119
it starts to sparkle. I don't know, it's got it

262
00:23:58.319 --> 00:24:00.920
really is love it and it just like basically pops

263
00:24:00.920 --> 00:24:03.799
out of your mouth. It's like it's really nice. I mean,

264
00:24:03.799 --> 00:24:05.880
I haven't had any for since two thousand and four,

265
00:24:05.920 --> 00:24:11.440
But which is weird that I remember that it was Christmas.

266
00:24:12.680 --> 00:24:14.240
I did a lot in two thousand and four, but

267
00:24:15.119 --> 00:24:19.359
it's a whole year, isn't it. And it felt a

268
00:24:19.400 --> 00:24:21.440
little bit like that, but like it was coming out

269
00:24:21.480 --> 00:24:30.400
of my back like a gentle sparkled definitely a feeling,

270
00:24:30.920 --> 00:24:33.519
but not a feeling that felt the same as what

271
00:24:33.599 --> 00:24:36.160
it was before. So you a part of your body

272
00:24:36.160 --> 00:24:40.559
don't feel the same. It feels having that sparkly kind

273
00:24:40.599 --> 00:24:49.359
of sensation, which is strange, but it's at the same

274
00:24:49.440 --> 00:24:56.920
time unusual. Maybe not might not class it's pleasurable, but

275
00:24:56.960 --> 00:25:05.440
it's definitely a weird sensation. Yeah, so I get that sometimes,

276
00:25:06.279 --> 00:25:10.960
and I just I noticed that back then when my

277
00:25:11.079 --> 00:25:18.400
back kind of sorted itself out. That's another thing that

278
00:25:18.400 --> 00:25:22.119
I found weird. While my upper back was being problematic,

279
00:25:22.319 --> 00:25:27.720
my lower back I had no problems with it. It's

280
00:25:27.720 --> 00:25:30.839
almost like I could only focus on one part at

281
00:25:30.839 --> 00:25:36.440
the time. My body would only allow me to. Really,

282
00:25:37.920 --> 00:25:39.720
it's like it could only be grumpy at one part

283
00:25:39.720 --> 00:25:41.920
of my body at the same time, couldn't be grumpy

284
00:25:41.920 --> 00:25:49.440
at more than one part. It's weird. I suppose I

285
00:25:49.519 --> 00:25:51.480
really tried hard, I might have been able to. But

286
00:25:53.480 --> 00:25:58.920
is it a little bit like pleasure, isn't it? It's

287
00:25:59.720 --> 00:26:08.640
some times focused Or when you've been doing a lot

288
00:26:08.640 --> 00:26:13.519
of walking, you take your shoes off, what do you notice?

289
00:26:13.559 --> 00:26:17.480
First of all, you notice how how much relief your

290
00:26:17.519 --> 00:26:24.119
feet have. Or if you get in from a cold day,

291
00:26:24.279 --> 00:26:26.680
you walk in and you take your coat off, and

292
00:26:26.720 --> 00:26:31.519
you realize how loose you fit, your shoulders feel because

293
00:26:31.599 --> 00:26:35.799
they were kind of a little bit restricted before. You

294
00:26:35.920 --> 00:26:39.400
might notice how light your body feels not having that

295
00:26:39.519 --> 00:26:49.759
big coat on. And when you take your parachute pack off,

296
00:26:50.720 --> 00:26:54.039
you realize, oh, it's much easier to walk about that

297
00:26:54.079 --> 00:26:57.640
one back. Next time I go to the supermarket, I'll

298
00:26:57.680 --> 00:27:01.039
leave it at home. That's what we little things just

299
00:27:01.319 --> 00:27:08.359
like you notice. And when you sit down after you

300
00:27:08.400 --> 00:27:13.160
know you've been busy, like, oh it's nice. Where you

301
00:27:13.240 --> 00:27:19.039
close your eyes and all you can hear is Vinny

302
00:27:20.640 --> 00:27:24.480
doing his utmost to be as noisy as possible in

303
00:27:24.519 --> 00:27:36.599
the background. So look at it place sebo effect for

304
00:27:36.759 --> 00:27:50.599
the subject that we're focused on. So basically, and I'm

305
00:27:50.640 --> 00:27:52.319
sure I don't know a lot of people would know

306
00:27:52.400 --> 00:27:59.240
about neuroplasticity, which is well, neural plasticity, which something that

307
00:28:01.880 --> 00:28:08.039
neuroscientists have really kind of It's not like a recent discovery,

308
00:28:08.200 --> 00:28:10.200
but I've read a couple of books on it, and

309
00:28:10.880 --> 00:28:14.720
it's fascinating, and a lot of the technology, or a

310
00:28:14.759 --> 00:28:18.480
lot of the knowledge rather has come from people that

311
00:28:18.559 --> 00:28:27.039
have had medical conditions that affected the brain, which has

312
00:28:27.079 --> 00:28:31.480
then affected parts of the body, like with restrictions and

313
00:28:31.559 --> 00:28:34.799
how that there was kind of for a while a

314
00:28:34.960 --> 00:28:39.400
fixed idea that well, first of all, the left side

315
00:28:39.440 --> 00:28:42.839
of the brain operates the right side of the body,

316
00:28:43.119 --> 00:28:46.000
the right side of the brain operates operates the left

317
00:28:46.039 --> 00:28:48.839
side of the body, and there's certain parts of the

318
00:28:48.960 --> 00:28:53.440
brain operates speech and all these different things, which is

319
00:28:53.960 --> 00:28:59.480
it's true, but when someone, let's say, has had a stroke,

320
00:29:00.920 --> 00:29:03.440
the I don't really like mentioning medical conditions when I

321
00:29:03.519 --> 00:29:09.119
do these. But they realized that the brain can start

322
00:29:09.799 --> 00:29:15.559
to rewire and change, so rewire itself so that the

323
00:29:15.640 --> 00:29:19.440
parts that wouldn't normally be used to operate the other

324
00:29:19.519 --> 00:29:26.359
side of the body start doing so. And hence I

325
00:29:26.400 --> 00:29:31.839
think the term plasticity neurals plastic plastics. I could say

326
00:29:31.920 --> 00:29:36.039
the first two times, the second and third the first

327
00:29:36.039 --> 00:29:38.599
two times and the second and the third, I think

328
00:29:38.599 --> 00:29:40.680
it might be time to go to bed. So the

329
00:29:40.720 --> 00:29:48.759
newal plasticity, it can affect, it can help you. Basically,

330
00:29:48.759 --> 00:29:54.240
your brain changes, your brain can adapt. It's not set,

331
00:29:56.799 --> 00:29:59.160
it's these are the old things. And used to say, oh,

332
00:29:59.200 --> 00:30:03.480
you can't teach old dog new tricks and always set

333
00:30:03.599 --> 00:30:08.440
in his ways, and they're men and all that stuff. Well, actually,

334
00:30:10.039 --> 00:30:12.920
what we're really saying, I think all them years was

335
00:30:14.880 --> 00:30:17.960
your brain is set, that's it, and that's all you got.

336
00:30:18.640 --> 00:30:22.359
And I think it's quite exciting really, the idea that

337
00:30:22.400 --> 00:30:26.079
actually we're not just set. Our brains are not just

338
00:30:26.200 --> 00:30:32.519
set in stone and that's all we've got. You know.

339
00:30:32.559 --> 00:30:37.359
It's like a house is wired and that's it, or

340
00:30:37.359 --> 00:30:39.960
we've got one, or a computer. Imagine if we were

341
00:30:40.000 --> 00:30:44.440
still running our laptops or our computers off of Windows,

342
00:30:45.480 --> 00:30:50.759
the first Windows, which is probably what the nineties. In

343
00:30:50.799 --> 00:30:54.920
the nineties, we couldn't do any of the stuff we

344
00:30:55.000 --> 00:30:59.279
do now, we still are the same. You know, this

345
00:31:00.079 --> 00:31:05.400
circutary everything changes and it's adapted. And I realized that's

346
00:31:05.519 --> 00:31:14.000
man made. But the brain adapts. And even now, you know,

347
00:31:14.079 --> 00:31:20.640
even neuroscientists and specialists, they're still only I only got

348
00:31:20.720 --> 00:31:27.359
started on the brain. Really, they still know a million

349
00:31:27.400 --> 00:31:31.799
times more than I'll ever know. But in compared to

350
00:31:31.839 --> 00:31:37.079
what they will know in let's say twenty thirty fifty

351
00:31:37.160 --> 00:31:47.000
years time, they've just started, it's phenomenal. I mean a

352
00:31:47.079 --> 00:31:52.960
fifty years time, the brain and computers and all that stuff,

353
00:31:52.960 --> 00:31:57.880
it will all be mixed together anyway. I mean it's

354
00:31:57.920 --> 00:32:02.920
already neurolink and all stuff that's already been done. And

355
00:32:02.960 --> 00:32:09.960
it's amazing. It's absolutely amazing that someone who ten years ago,

356
00:32:10.440 --> 00:32:14.680
well you could say now, is maybe stuck in a wheelchair,

357
00:32:14.839 --> 00:32:23.559
quadrily quadriplegic, can't move, can't do anything, and with a

358
00:32:23.599 --> 00:32:30.880
small procedure they can start to do things, start to

359
00:32:30.960 --> 00:32:35.759
use a computer just with their thoughts, and maybe even

360
00:32:36.200 --> 00:32:42.640
have one of those skeletal robotic skeletal frames. Yeah, so

361
00:32:42.759 --> 00:32:49.240
many things can be done. It's phenomenal. Stuff like that

362
00:32:49.319 --> 00:32:54.680
excites me. Don't understand it all, but it excites me.

363
00:32:55.720 --> 00:33:01.599
But then a chocolate Easter excites me, So it doesn't

364
00:33:01.599 --> 00:33:07.440
take a lot to be fair. Something's going to look

365
00:33:09.039 --> 00:33:18.799
and there's quite a lot of information here about placebos.

366
00:33:20.920 --> 00:33:24.400
The main thing really is placebos have shown to be

367
00:33:25.240 --> 00:33:32.200
effective and there was a story years ago. I don't

368
00:33:32.319 --> 00:33:37.440
know if it's true. In fact, I might just look

369
00:33:37.480 --> 00:33:53.440
this up stories of so stories of when placebos were effective.

370
00:34:03.400 --> 00:34:06.000
It's very hard to type and talk at the same time,

371
00:34:06.279 --> 00:34:07.960
which is weird because that's what I used to do

372
00:34:08.000 --> 00:34:12.639
for a living. I mean, I wasn't just typing talking,

373
00:34:12.679 --> 00:34:16.079
but I was working in a call center typing the

374
00:34:16.119 --> 00:34:23.360
whole time and talking as like. Now, well, so I

375
00:34:23.519 --> 00:34:32.039
just for I suppose a question, is hypnosis placebo? Now

376
00:34:32.360 --> 00:34:35.119
you know this is not a hypnosis session, This is

377
00:34:35.159 --> 00:34:40.119
not a therapy session. This is just me talking about

378
00:34:40.400 --> 00:34:48.159
placebos and belief in conjunction with chronic pain. That's what

379
00:34:48.280 --> 00:34:51.519
this is, in the hope that it might help to

380
00:34:54.119 --> 00:34:57.840
be useful, because I do say I mean, I didn't

381
00:34:57.840 --> 00:35:00.239
say this time, but quite often I will try and say,

382
00:35:01.280 --> 00:35:05.199
notice how the part of your body feels at the

383
00:35:05.199 --> 00:35:08.320
beginning of the recording, or before you start listening to

384
00:35:08.360 --> 00:35:13.079
the recording, zero to ten, ten being zero being the

385
00:35:13.079 --> 00:35:16.599
lowest and ten the opposite, And then notice how you

386
00:35:16.760 --> 00:35:29.079
feel at the end. You know what, we could introduce

387
00:35:29.440 --> 00:35:41.840
something else into the melting pot, that is placebo and belief, superstition.

388
00:35:46.400 --> 00:35:50.960
I mean Ultimately, isn't that what superstition is. It's believing

389
00:35:51.039 --> 00:35:55.920
in something doesn't have to make sense, and quite often

390
00:35:56.800 --> 00:36:00.559
with superstitions there is no sense to it. There is

391
00:36:02.280 --> 00:36:07.880
quite often no logic to it. But it's about how

392
00:36:07.920 --> 00:36:12.400
it feels for that person. I remember when I was

393
00:36:12.440 --> 00:36:17.599
in sales, there was this bloke and what was his name,

394
00:36:19.599 --> 00:36:33.920
Steve Stephen Oka, excuse me, I'm spoiling myself. He yes,

395
00:36:34.639 --> 00:36:41.320
no is Steve. Anyway, make a bit more noise, please,

396
00:36:41.360 --> 00:36:46.599
Benny whatever his name was. He had this thing where

397
00:36:48.480 --> 00:36:51.440
he would go up because there'd be a board and

398
00:36:51.519 --> 00:36:56.119
every time he gets sale, would go up and write

399
00:36:56.119 --> 00:36:59.840
down the number, you know, changing number from seven to

400
00:37:00.400 --> 00:37:03.679
or you know, whatever it is now. What he used

401
00:37:03.719 --> 00:37:07.000
to do, he'd wipe it out, putt in the new number,

402
00:37:07.840 --> 00:37:10.880
wipe it out, putting the new number, wipe it out,

403
00:37:10.960 --> 00:37:13.599
and then putting the new number again, so wipe it out.

404
00:37:14.000 --> 00:37:17.159
He'd wipe out the new number twice, wipe out the

405
00:37:17.159 --> 00:37:20.400
old number once. Then he wipe out the new number twice,

406
00:37:21.440 --> 00:37:24.840
and then put it in lastly. And that was his superstition.

407
00:37:26.559 --> 00:37:32.400
He was one of the best sellers. It was only

408
00:37:32.480 --> 00:37:37.239
car insurance, but he was still he literally put no

409
00:37:37.400 --> 00:37:41.920
effort in selling in the sense of it is natural,

410
00:37:44.760 --> 00:37:47.599
and he just did it. He was so good, so

411
00:37:47.960 --> 00:37:58.199
naturally good of what he did. And the sales manager decided,

412
00:38:00.880 --> 00:38:04.719
you know, in their little thing is they decided, you

413
00:38:04.800 --> 00:38:08.039
know what you tell us when you've got to sell,

414
00:38:08.119 --> 00:38:17.079
and will put it on the board. And he stopped

415
00:38:17.119 --> 00:38:22.000
selling because he wasn't going up there and doing himself.

416
00:38:23.760 --> 00:38:26.920
It affected him. He wasn't getting the sales he would

417
00:38:26.920 --> 00:38:32.119
normally get. Now some would argue, well, it's that Maybe

418
00:38:32.159 --> 00:38:36.320
it's that walk, it's that like getting up and showing

419
00:38:36.320 --> 00:38:39.360
everyone that he's got another sale. Maybe it's just that

420
00:38:39.440 --> 00:38:47.880
break that process, that procedure, that ritual. Another thing people

421
00:38:48.559 --> 00:38:50.880
would do to wind him up is that actually rub

422
00:38:50.880 --> 00:38:54.360
out the number, so you have to keep getting up

423
00:38:54.360 --> 00:38:57.599
and put the number and wipe it out twice before

424
00:38:57.599 --> 00:39:01.880
putting it in again. And people just to wind him up,

425
00:39:01.880 --> 00:39:04.599
knowing that it was something that it was superstitious about,

426
00:39:05.199 --> 00:39:07.320
and they'd wipe it out just to wind him up,

427
00:39:10.280 --> 00:39:17.360
and it affected his performance. So I found that quite interesting.

428
00:39:20.280 --> 00:39:24.159
I personally have been this an old trick, but I'd

429
00:39:24.199 --> 00:39:33.840
never heard of it before. And when I was for seventeen,

430
00:39:34.079 --> 00:39:40.519
sixteen seventeen working in a chip shop. Yeah, I turned sixteen,

431
00:39:40.679 --> 00:39:47.119
so sixteen, went around my boss's new house and all

432
00:39:47.119 --> 00:39:50.800
the stuff around there. We were drinking. I got drunk,

433
00:39:53.679 --> 00:39:56.960
and then at the end of the evening everyone gathered

434
00:39:57.000 --> 00:39:59.639
around as he showed me that I'd been drinking non

435
00:39:59.719 --> 00:40:03.480
Olco polic lager the whole time, and everyone laughed at me.

436
00:40:06.639 --> 00:40:11.880
So again, that's a placebo, isn't it. It was a

437
00:40:11.920 --> 00:40:15.800
horrible experience, and you know, it wasn't a nice, nice

438
00:40:15.800 --> 00:40:25.679
thing to do to someone. But I genuinely felt drunk

439
00:40:26.519 --> 00:40:33.480
until I saw that it was not alcohol. I wonder

440
00:40:34.920 --> 00:40:38.039
if they had given me alcohol all night and just

441
00:40:38.079 --> 00:40:42.880
showed me that I wasn't drinking. It showed me like, oh,

442
00:40:42.920 --> 00:40:48.000
you've been drinking non alcoholic. How would that have affected me?

443
00:40:50.440 --> 00:40:55.159
Because the alcohol is already in my system. I don't know.

444
00:40:55.280 --> 00:41:02.440
That's just just chucking out any air. Really, So you've

445
00:41:02.440 --> 00:41:11.320
got some things here there, some actual So look, So

446
00:41:11.679 --> 00:41:17.280
here's a study. It was done. It's a Houston, Texas,

447
00:41:17.440 --> 00:41:21.639
USA VA Medical Center, nineteen ninety five to two thousand.

448
00:41:22.639 --> 00:41:30.519
Orthopedic author, orthopedic orthopedic surgeon J. Bruce Moseley recruited one

449
00:41:30.639 --> 00:41:38.039
hundred and eighty military veterans with grinding the osteo arthritis.

450
00:41:39.639 --> 00:41:42.239
It's weird, isn't it? Just Just the description lets you

451
00:41:42.280 --> 00:41:46.079
know exactly what it is in your operating room. A

452
00:41:46.280 --> 00:41:54.760
third received the usual arthroscopic de bribement, which I'm pretty

453
00:41:54.760 --> 00:41:59.000
sure is filing it filing it down. Another third gotten

454
00:41:59.800 --> 00:42:05.039
en scopic leverage, got no idea what is, and the

455
00:42:05.079 --> 00:42:10.360
final group had nothing more than three skin insurtions while

456
00:42:10.400 --> 00:42:15.559
the team pretended to operate, moving instruments, splashing the sayline,

457
00:42:16.199 --> 00:42:23.360
and even talking through a fake procedure. So so I

458
00:42:23.360 --> 00:42:29.519
said sixty, So sixty people had nothing done other than

459
00:42:29.559 --> 00:42:42.679
a couple of insurtions under local anesthetic and no treatment whatsoever. Wow.

460
00:42:42.719 --> 00:42:48.280
Two years later, the sham surgery group could walk and

461
00:42:48.360 --> 00:42:51.719
climb stairs every bit as well as those who'd had

462
00:42:51.760 --> 00:43:02.119
the real operations. Pain scores overlapped completely, and one participant

463
00:43:03.360 --> 00:43:06.320
later told reporters he'd run out of excuses not to

464
00:43:06.320 --> 00:43:10.960
mow the lawn. The trial re shaped orthopedic guidelines around

465
00:43:11.000 --> 00:43:15.199
the world. So there's some things that perhaps they wouldn't

466
00:43:15.239 --> 00:43:19.719
be allowed to do anymore. But isn't it interesting don't

467
00:43:19.760 --> 00:43:28.440
you think that believing that you can feel relaxed and

468
00:43:28.519 --> 00:43:37.519
believing that you can recover fully and believing that you

469
00:43:37.519 --> 00:43:45.199
can have relief, maybe believe that you deserve relief, expect relief.

470
00:43:50.119 --> 00:43:57.119
So this is a study in Lisbon, Portugal, twenty sixteen. Right,

471
00:43:57.239 --> 00:44:02.039
just let you that that last one controlled this was

472
00:44:02.239 --> 00:44:10.440
in the National Library of Medicine, and so yeah, wow, okay.

473
00:44:11.119 --> 00:44:22.280
Citation Mosey JB. O'Malley, K. Peterson, mink Brodie, Kai, Kendall, Hollingsworth,

474
00:44:22.519 --> 00:44:31.360
ash Ray so controlled trial of oustroscopic surgery for ostroforus

475
00:44:31.360 --> 00:44:37.760
osteo arthritis of the knee. That's just I just absolutely

476
00:44:38.159 --> 00:44:43.800
it boggles my boggles my novel that does. So this

477
00:44:43.880 --> 00:44:50.840
one is Lisbon, Portugal, twenty sixteen. Capsules literally labeled place

478
00:44:52.719 --> 00:45:00.719
that's funny, literally labeled placebo, eased stub and a low

479
00:45:00.880 --> 00:45:06.760
back pain. So ninety seven adults whose backs are dated

480
00:45:06.760 --> 00:45:11.119
for an average of fourteen years were split into two groups.

481
00:45:12.000 --> 00:45:16.719
Both kept their user treatment, but one group also took

482
00:45:16.880 --> 00:45:20.119
two white pills twice a day from a bottle that

483
00:45:20.280 --> 00:45:27.320
read open labeled placebo in bold letters. It's hard to

484
00:45:27.360 --> 00:45:36.119
read that out about laughing to be fair, and not

485
00:45:36.360 --> 00:45:39.480
everybody's going to know what the word placebo means. But

486
00:45:39.639 --> 00:45:46.360
possibly I'm just chucking it out there. I imagine most

487
00:45:46.440 --> 00:45:51.480
people do. But then if it was in Portugal, was

488
00:45:52.119 --> 00:45:54.519
it written in English or was it written in Portuguese

489
00:45:54.639 --> 00:46:00.800
or in Spanish? So you know, that's just a few

490
00:46:00.880 --> 00:46:05.199
questions a cover up in my head. Anyway, after just

491
00:46:05.440 --> 00:46:10.840
three weeks, usual and worst pain were down about thirty percent.

492
00:46:12.079 --> 00:46:15.599
A change is large enough for conditions to call it

493
00:46:15.719 --> 00:46:19.719
much improved. I'd say down thirty percent is much improve

494
00:46:19.760 --> 00:46:25.960
wouldn't you. Minimum pain felt sixteen percent while actually rose

495
00:46:29.079 --> 00:46:37.400
while in control minimum pain fell sixteen percent, but in

496
00:46:37.440 --> 00:46:45.119
the other group it actually rose twenty five percent. So

497
00:46:45.239 --> 00:46:50.840
the people that didn't take the placebo pills didn't. And

498
00:46:50.880 --> 00:46:55.000
then there's that one that's that's the thing. Do you

499
00:46:55.039 --> 00:46:57.280
imagine if you're in two groups, Well, you run in

500
00:46:57.280 --> 00:47:02.119
one group, but there's another group. You both that both

501
00:47:02.159 --> 00:47:04.880
groups got the same conditions. So let's say, through my example,

502
00:47:05.639 --> 00:47:08.719
everyone in my group's got a lower lower back AFT

503
00:47:08.760 --> 00:47:12.159
writers like me, and all the other group have got

504
00:47:12.159 --> 00:47:18.840
it as well. Same thing, same situation. We're all doing

505
00:47:18.880 --> 00:47:23.320
our exercises, we're all doing what we need to do,

506
00:47:23.800 --> 00:47:28.880
and you know, to try and help it. But I'm

507
00:47:28.920 --> 00:47:32.079
in a group and the other group are taking these pills.

508
00:47:33.719 --> 00:47:41.679
I'm not allowed to take these pills, and maybe I

509
00:47:41.719 --> 00:47:45.960
feel put out, like that's not fair. We're going to

510
00:47:46.000 --> 00:47:56.039
trial and study. They're the ones with the pills, maybe

511
00:47:56.119 --> 00:48:00.719
not knowing that their placebo thinking. So in a sense,

512
00:48:00.760 --> 00:48:05.880
the placebo effect is working opposite. There's a negative placebo

513
00:48:05.920 --> 00:48:10.639
effect on the other people watching them, thinking you've got

514
00:48:10.639 --> 00:48:18.719
the good pills and it's helping you, which has the

515
00:48:18.800 --> 00:48:25.239
opposite effect by making them feel worse. Maybe just chucking

516
00:48:25.239 --> 00:48:31.519
that out, So no deception, just a clear explanation that

517
00:48:31.599 --> 00:48:41.199
placebos activate mind body self healing, and I mean they do.

518
00:48:41.400 --> 00:48:46.320
But generally, I mean placebos do activate mind body self healing,

519
00:48:46.719 --> 00:48:50.079
and they do help to relieve chronic pain and to

520
00:48:50.199 --> 00:48:55.599
help someone feel more relaxed. I mean usually if the

521
00:48:55.639 --> 00:48:59.159
person don't know it's a placebo, the fact that they

522
00:48:59.280 --> 00:49:07.960
know it's a pliicit that is a bit I don't know,

523
00:49:09.519 --> 00:49:14.920
very fascinating. So but then you think about it. Sometimes

524
00:49:20.639 --> 00:49:30.039
by taking action, whether it's listening to a recording, listen

525
00:49:30.079 --> 00:49:33.559
to some weirdo like me, rabiting on about all kinds

526
00:49:33.599 --> 00:49:44.239
of weird things, taking action, doing something different, thinking differently,

527
00:49:44.840 --> 00:49:52.159
wrapping your mind around the idea that actually things can change,

528
00:49:52.199 --> 00:49:55.599
and things will change, and things have changed in the past,

529
00:49:55.960 --> 00:49:59.679
they will change in the future, and this is just

530
00:49:59.719 --> 00:50:04.400
an or one of those things that will change. And

531
00:50:04.440 --> 00:50:11.119
when you decided that those things are going to change,

532
00:50:11.280 --> 00:50:15.719
and you start making those decisions to do different things,

533
00:50:16.400 --> 00:50:21.440
such as listening to this, you've kind of opened up

534
00:50:21.519 --> 00:50:28.320
that I suppose you could call it. You've got in

535
00:50:28.400 --> 00:50:34.440
touch with that neuroplasticity in your brain to affect your

536
00:50:34.519 --> 00:50:40.639
nervous system in a positive way to make changes. You're

537
00:50:40.719 --> 00:50:45.559
kind of opening yourself up to the idea that actually

538
00:50:46.480 --> 00:50:50.239
you're not stuck, you're not set in any one particular

539
00:50:50.280 --> 00:50:54.480
way of thinking about things. That there's millions of different

540
00:50:54.519 --> 00:51:00.519
ways to think about something and it can affect you

541
00:51:01.239 --> 00:51:05.920
in a real positive way. When you start to realize

542
00:51:06.000 --> 00:51:11.239
that actually you're not limited in a way that you

543
00:51:11.280 --> 00:51:16.960
maybe thought you were. You've got more flexibility, more options,

544
00:51:17.960 --> 00:51:21.000
I want to say more options. I'm talking like infinite,

545
00:51:21.480 --> 00:51:28.639
infinite options. Because you choose what you do next every

546
00:51:28.719 --> 00:51:31.920
second of every day. You choose what you do next.

547
00:51:33.639 --> 00:51:35.480
You don't have to do anything. You don't have to

548
00:51:35.519 --> 00:51:38.880
say anything. Of course, we have to breathe, you know,

549
00:51:38.880 --> 00:51:40.480
there's things that we have to do. But I'm talking

550
00:51:40.519 --> 00:51:47.039
about things that you do consciously. You choose. You know.

551
00:51:47.159 --> 00:51:48.760
Some people say, oh yah, yeah, you have to go

552
00:51:48.800 --> 00:51:51.400
to work. Yeah you do. If you want to pay

553
00:51:51.400 --> 00:51:54.159
the rent and buy the food and all the stuff,

554
00:51:54.159 --> 00:51:59.480
you don't have to you choose to. It takes that

555
00:51:59.480 --> 00:52:03.440
that vic mentality out of it, that feeling sorry for ourselves.

556
00:52:04.079 --> 00:52:08.440
When you realize and when I realized that, actually it

557
00:52:08.519 --> 00:52:13.360
is a choice. No one's making. You listen to this

558
00:52:13.760 --> 00:52:16.440
and I keep this is my choice not to get

559
00:52:16.480 --> 00:52:18.360
rid of that metal thing sticking out of my desk,

560
00:52:18.719 --> 00:52:20.920
and I keep banging it when everyone's on a recording.

561
00:52:22.159 --> 00:52:25.079
I choose to both moan about it and to do

562
00:52:25.159 --> 00:52:29.320
nothing about it. At the same time. It's a choice.

563
00:52:29.559 --> 00:52:32.480
I could just remove it or I could just not

564
00:52:32.599 --> 00:52:36.960
mention it. But for some reason I don't do either

565
00:52:36.960 --> 00:52:44.880
of those things. All look at this a single sayline

566
00:52:45.360 --> 00:52:53.199
and if it's saline or saaline jab squirted into the

567
00:52:53.239 --> 00:52:59.480
back of yeah, so put into the back a single

568
00:52:59.599 --> 00:53:12.280
sell jab Okay. Researchers I'm just reading this. Researchers gave

569
00:53:12.360 --> 00:53:15.320
one hundred and one chronic back pain patients a brief

570
00:53:16.320 --> 00:53:23.239
mind body explanation and then an open label subcutaneous injection

571
00:53:23.440 --> 00:53:31.039
of sterile saline. Pain intensity dropped for four weeks, with

572
00:53:31.239 --> 00:53:37.119
secondary gains in mood and sleep. Brain scans revealed stronger

573
00:53:37.159 --> 00:53:43.719
connectivity between the medial prefrontal cortex and brain stem pain

574
00:53:43.840 --> 00:53:50.880
control nuclear or nuclei, so the very circuitry mapped in

575
00:53:50.960 --> 00:53:57.719
classic deceptive placebo studies, suggesting that the brain doesn't care

576
00:53:58.719 --> 00:54:03.800
whether the treatment is real, only whether the meaning feels real.

577
00:54:09.199 --> 00:54:12.559
I just can't repeat that the brain doesn't care whether

578
00:54:12.559 --> 00:54:16.679
the treatment is real, only whether the meaning feels real.

579
00:54:20.519 --> 00:54:27.519
And follow up reports showed durable function durable functional improvements

580
00:54:27.599 --> 00:54:36.639
at twelve months. See. The only reason why placebo wasn't

581
00:54:36.719 --> 00:54:41.480
continued like put into mainstream medicine as far as I know,

582
00:54:41.559 --> 00:54:45.679
maybe it has been that we don't know about is

583
00:54:45.880 --> 00:54:53.840
because of the ethics. I suppose the ethics of it.

584
00:54:56.360 --> 00:54:59.039
The idea idea of lying to people.

585
00:55:00.320 --> 00:55:03.519
But I know.

586
00:55:05.039 --> 00:55:08.119
Is another one. More than one thousand people with chronic

587
00:55:08.199 --> 00:55:16.119
lower back pain were randomized to a traditional acupuncture b

588
00:55:17.360 --> 00:55:26.119
fake acupuncture where needles were inserted shallowly at non meridian points,

589
00:55:26.239 --> 00:55:37.440
or c standard medical care ie physiotherapy, pain, meds, exercise advice. Okay,

590
00:55:37.559 --> 00:55:48.039
so blind me. So that's that's quite a few people,

591
00:55:48.079 --> 00:55:51.840
isn't it. So one three groups, one with traditional acupuncture,

592
00:55:52.239 --> 00:55:56.480
one with fake acupuncture, and one would just standard medical care.

593
00:55:57.559 --> 00:56:02.400
After six months, about fifty percent are both acupuncture groups

594
00:56:03.079 --> 00:56:07.639
reported meaningful relief versus twenty five percent of those getting

595
00:56:07.679 --> 00:56:14.320
conventional care. So the press, they would do this of

596
00:56:14.480 --> 00:56:19.800
the press spun the finding as even sham acupuncture works,

597
00:56:21.679 --> 00:56:27.039
but investigators highlighted a deeper lesson. A tactile, time intensive

598
00:56:27.239 --> 00:56:37.840
ritual delivered with confidence can beat many drugs. I've had

599
00:56:37.960 --> 00:56:41.840
acupuncture a few times over the years. I'll tell you

600
00:56:41.840 --> 00:56:43.639
what was weird? Did you know? I don't know if

601
00:56:43.679 --> 00:56:47.320
it's still the same, but I wasn't allowed to give

602
00:56:47.400 --> 00:56:51.320
blood because I'd had acupuncture in the last two years.

603
00:56:52.320 --> 00:56:57.559
This is a while back, So that's weird. I think

604
00:56:57.559 --> 00:57:04.519
if you had a tattoo or acupuncture, you can't can't

605
00:57:04.559 --> 00:57:11.679
get blood. And I really was in to be fair,

606
00:57:11.679 --> 00:57:14.599
I wanted to see what the biscuits were like. I've

607
00:57:14.599 --> 00:57:26.920
heard good things, but never mind so ritual. I do wonder,

608
00:57:27.079 --> 00:57:30.239
to be honest with you, when because when I had

609
00:57:30.320 --> 00:57:34.599
I had a shoulder injury two thousand and five and

610
00:57:34.639 --> 00:57:40.159
I ended up with two steroid injections. I do wonder

611
00:57:40.320 --> 00:57:44.480
what would have happened if they gave you the first

612
00:57:44.519 --> 00:57:49.639
steroid injection which did the job, and they told me

613
00:57:50.280 --> 00:57:53.719
you can have one. This will last you for six months.

614
00:57:54.000 --> 00:57:58.840
You can have one every six months and eventually it

615
00:57:58.840 --> 00:58:02.000
will heal anyway, it'll just you know, it'll begin to

616
00:58:02.039 --> 00:58:05.159
feel better. But you know, it'll just do the job.

617
00:58:06.960 --> 00:58:09.960
And after the first one, the second one, they gave

618
00:58:09.960 --> 00:58:15.119
me one which was just placebo. We don't know. It

619
00:58:15.159 --> 00:58:17.840
was like saline or whatever it was that they squirting.

620
00:58:21.960 --> 00:58:27.559
How would that have affected? How would that have what

621
00:58:27.599 --> 00:58:32.440
would that have done? Because I genuinely when I went

622
00:58:32.480 --> 00:58:37.960
and had the second one, I was genuinely expecting it

623
00:58:38.079 --> 00:58:43.079
to work because the first one I couldn't believe how

624
00:58:43.159 --> 00:58:47.159
well it worked. You know, I went from being like,

625
00:58:47.239 --> 00:58:51.159
A YEA quite a higher level of what's it? Two

626
00:58:53.239 --> 00:59:07.280
practically nothing and I thought, Wow. I just I remember

627
00:59:07.320 --> 00:59:11.960
thinking to myself, Wow, it's one of those wow moments.

628
00:59:15.320 --> 00:59:22.199
I do find it interesting that there's there's something about that,

629
00:59:22.360 --> 00:59:25.159
you know, it's all about the acupuncture, something about bit

630
00:59:25.239 --> 00:59:29.559
of care, a bit of kindness, a bit of attention.

631
00:59:30.760 --> 00:59:33.599
So with the you know, putting the needles on, and

632
00:59:33.840 --> 00:59:38.360
with acupuncture, there's also like maybe the talking, maybe some

633
00:59:38.480 --> 00:59:46.000
soft music. The relaxation and the gentleness considering its needles

634
00:59:46.239 --> 00:59:53.079
is still quite a gentle thing and and it is,

635
00:59:53.440 --> 00:59:57.480
I guess, quite ritualistic, especially if you have it done

636
00:59:57.519 --> 01:00:01.159
more than once, because it will be like you're going

637
01:00:01.159 --> 01:00:06.480
through the same process again, even if the needles maybe

638
01:00:06.559 --> 01:00:14.239
putting different parts. And I always found it weird when

639
01:00:14.239 --> 01:00:19.800
I had Remember I went to this a trainee acupuncturist,

640
01:00:22.920 --> 01:00:26.119
and I'm like saying, he did it for like half

641
01:00:26.199 --> 01:00:29.880
price or twenty quid or something, and he was a

642
01:00:29.880 --> 01:00:32.400
friend of mine, so I just like, okay, cool, I

643
01:00:32.400 --> 01:00:36.760
didn't have much money. He was training, and I remember

644
01:00:36.760 --> 01:00:40.239
I'm walking, I see him, I said goodbye, and I'm

645
01:00:41.400 --> 01:00:44.360
walking down the street and I hear him yelling. I'm thinking,

646
01:00:44.480 --> 01:00:46.920
oh no, it's realized the money I gave him was

647
01:00:46.920 --> 01:00:51.320
a fake twenty And he comes running up to me

648
01:00:51.320 --> 01:00:54.199
and I said, I'm sorry, I'm sorry. He said, what

649
01:00:54.800 --> 01:00:57.800
do you mean you're sorry? So sorry about the fake twenty?

650
01:00:58.480 --> 01:01:00.719
He said fake twenty? I said that way you call them,

651
01:01:00.719 --> 01:01:03.280
isn't it? He said no. I said, oh, forget about

652
01:01:03.280 --> 01:01:05.920
that then, So what is it? He said, you gave

653
01:01:05.920 --> 01:01:12.199
me a fake twenty. I said no, it's joking, he said.

654
01:01:12.239 --> 01:01:14.960
I said, why are you calling me? He said, oh,

655
01:01:15.000 --> 01:01:17.480
I forgot to take a needle out. He's still one

656
01:01:17.599 --> 01:01:24.159
in your head. So I said, all right, just take

657
01:01:24.199 --> 01:01:25.599
it out now if you want. He said no, can

658
01:01:25.639 --> 01:01:28.519
we go back inside? I said why? He said, there's

659
01:01:28.519 --> 01:01:33.519
too many got too many people around watching. He said, no,

660
01:01:33.519 --> 01:01:36.519
there's too many needles stuck in your head. There's about

661
01:01:36.559 --> 01:01:40.880
twenty left. I just forgot about them. How can you

662
01:01:40.960 --> 01:01:48.480
forget about needles being stuck in someone's head? And that's

663
01:01:48.480 --> 01:01:51.400
the truth sto Well, it's a semi true story. But

664
01:01:51.559 --> 01:01:59.440
he did did leave some needles in my head. I'm

665
01:01:59.480 --> 01:02:03.079
not sure if you got them back. I did. Oh.

666
01:02:03.199 --> 01:02:06.280
One thing I did when I was working while volunteering

667
01:02:06.880 --> 01:02:11.800
in a drug rehab center doing relaxation sessions with groups,

668
01:02:12.519 --> 01:02:16.119
and there was a lady there that worked there, and

669
01:02:16.199 --> 01:02:25.039
she did ear acupuncture and she used to put these

670
01:02:25.760 --> 01:02:30.079
things on people's ears, and she did it on me

671
01:02:30.159 --> 01:02:33.840
once and it was so weird. It felt strange, like

672
01:02:33.920 --> 01:02:40.079
on the ear lobes and just looking around. Everyone was

673
01:02:40.119 --> 01:02:42.559
like sitting around there a ten folve things on their

674
01:02:42.639 --> 01:02:49.199
ears and I was there just talking and relaxing people

675
01:02:49.840 --> 01:02:52.119
like in a group setting. So maybe there's like twelve

676
01:02:52.159 --> 01:02:57.239
of us, and she was going around readjusting their ear lobes.

677
01:03:01.360 --> 01:03:14.239
It was just, yeah, so real. Which one of those

678
01:03:14.280 --> 01:03:20.679
do you find most fascinating out of the studies? The

679
01:03:20.719 --> 01:03:32.480
fake operations I find, you know, that's just that's just crazy.

680
01:03:32.679 --> 01:03:37.320
It seems the more you do, the more you build

681
01:03:37.360 --> 01:03:45.760
it up, it's I don't know, it's like I don't

682
01:03:45.760 --> 01:03:49.519
want to say the word con con job or like

683
01:03:49.599 --> 01:03:53.679
a big it's the long game, you know, the bigger

684
01:03:53.719 --> 01:03:58.800
the magic trick is, and the longer it takes, and

685
01:03:58.880 --> 01:04:01.360
the more you put in to it and the more

686
01:04:01.400 --> 01:04:07.119
distractions there are, the bigger it gets. And I went

687
01:04:07.159 --> 01:04:09.760
and saw Darren Brown in about two thousand and five

688
01:04:09.880 --> 01:04:15.320
to probably two thousand and seven in the theater, and

689
01:04:15.360 --> 01:04:19.320
he started his show before we even got into the theater.

690
01:04:21.519 --> 01:04:26.440
He had things posted and he was watching people walking

691
01:04:26.480 --> 01:04:31.159
into the foyer. He had sort of subliminal stuff in

692
01:04:31.199 --> 01:04:36.800
the foyer. He was basically messing with people with what

693
01:04:36.880 --> 01:04:41.480
he even got to their seats, and he showed it

694
01:04:41.559 --> 01:04:44.960
at the end what he had done. And I know

695
01:04:45.000 --> 01:04:48.599
for a fact that he wasn't showing everything. You know,

696
01:04:48.679 --> 01:04:50.679
even the way he showed it how it's done, probably

697
01:04:50.760 --> 01:04:58.000
wasn't how it was done. I still find it the

698
01:04:58.039 --> 01:05:07.800
weird is so I think the injections of there are

699
01:05:07.960 --> 01:05:14.519
sailing again. That's another thing. It's like wow, to be

700
01:05:14.559 --> 01:05:24.440
able to believe, to really believe that something is going

701
01:05:24.519 --> 01:05:30.800
to be useful for you, it can be useful for you.

702
01:05:38.159 --> 01:05:40.679
I mean, I think that's one of the things with

703
01:05:40.880 --> 01:05:49.920
the I think with medical practitioners today, they kind of

704
01:05:49.960 --> 01:05:52.840
have to be more honest than they used to be.

705
01:05:53.239 --> 01:05:56.679
I don't mean in a way like they were deceptive,

706
01:05:57.679 --> 01:06:01.360
but there's ways of being deceptive which is useful to

707
01:06:01.400 --> 01:06:07.039
the patient, which will set the patient up for to

708
01:06:07.119 --> 01:06:12.760
have that belief and expectation that things are going to

709
01:06:12.760 --> 01:06:16.159
be really good and you know, that kind of side

710
01:06:16.159 --> 01:06:20.920
of things. But it seems I don't know, maybe I'm wrong,

711
01:06:21.000 --> 01:06:24.519
but it seems that there seems more of a practice

712
01:06:24.519 --> 01:06:28.960
of going through every single situation that could happen. And

713
01:06:31.840 --> 01:06:34.519
when someone's in a hospital bed or sitting the other

714
01:06:34.599 --> 01:06:40.079
side of a doctor's desk, that person is very susceptible,

715
01:06:43.400 --> 01:06:45.559
you know. It is in a sense a little bit

716
01:06:45.719 --> 01:06:51.360
like they say, a deer in the headlights. It's especially

717
01:06:51.360 --> 01:06:56.519
in a serious sort of scenario. It's so whatever the

718
01:06:56.559 --> 01:07:05.440
doctor says next is so so important and so powerful.

719
01:07:07.000 --> 01:07:08.760
In the same way as if someone as about to

720
01:07:08.760 --> 01:07:12.639
have an operation, what the doctor says to them or

721
01:07:12.679 --> 01:07:15.760
what the surgeon says to them before they get taken

722
01:07:15.800 --> 01:07:22.400
into the theater, it can have such a positive effect

723
01:07:23.400 --> 01:07:27.320
or opposite, depends on how they've been talked to, what's

724
01:07:27.440 --> 01:07:37.840
been said to them. And then you know, with beliefs,

725
01:07:38.000 --> 01:07:45.079
what do we say to ourselves? What's self limiting? Things

726
01:07:47.079 --> 01:07:49.679
do you say to yourself? I mean that get in

727
01:07:49.679 --> 01:07:55.519
the way of you feeling more comfort or relaxed, because

728
01:07:57.400 --> 01:08:01.840
when you're listening to me babbling on, you're not thinking

729
01:08:02.760 --> 01:08:10.840
in your mind with that same self limiting self talk,

730
01:08:12.000 --> 01:08:18.199
because it's not that my voice has taken over and everything,

731
01:08:18.239 --> 01:08:22.239
but it's probably what you're more focusing on. You're drifting,

732
01:08:23.039 --> 01:08:27.079
and when you drift, you're going to be absorbing any

733
01:08:27.159 --> 01:08:31.399
positive suggestions or a lot of ideas rather than suggestions.

734
01:08:31.920 --> 01:08:34.920
So I'm not giving any suggestions. I'm just talking, but

735
01:08:35.079 --> 01:08:39.359
any ideas that you wrap your mind around that can

736
01:08:39.439 --> 01:09:02.319
be useful for you, and you really can notice, you

737
01:09:02.439 --> 01:09:14.680
can notice how you feel different, because belief is not

738
01:09:14.800 --> 01:09:24.960
mere wish for thinking. It's actually a signal that recruits

739
01:09:25.000 --> 01:09:31.880
the parts of your body, your prefrontal, limbic whatever, and

740
01:09:32.000 --> 01:09:40.880
mobilizes parts of your brain and your you know, all

741
01:09:40.880 --> 01:09:44.720
that stuff that experts know about and rewrites the brain's

742
01:09:44.800 --> 01:09:51.760
predictions about pain. Because if you hold the knowledge that

743
01:09:51.800 --> 01:09:54.960
actually what you think affects your brain affects your mind,

744
01:09:55.399 --> 01:09:59.399
and that affects your body. And when you remember that,

745
01:09:59.439 --> 01:10:05.119
you're brain doesn't care if it's real or not. I

746
01:10:05.239 --> 01:10:11.920
found that very powerful that sentence. Your brain doesn't care,

747
01:10:18.319 --> 01:10:26.600
it doesn't care. And there's something about that that sticks

748
01:10:26.640 --> 01:10:36.439
in my head is it's not bothered. Because Lacebo research

749
01:10:36.560 --> 01:10:39.439
doesn't say that pains all in the mind. It shows

750
01:10:39.479 --> 01:10:45.600
that the mind is part of the body's pain control circuitry.

751
01:10:47.800 --> 01:10:54.199
So by consciously shaping expectations and ritual or our beliefs

752
01:10:55.880 --> 01:11:00.239
instead of just leaving up to chance, by consciously, folkscus

753
01:11:00.319 --> 01:11:06.560
on it. We invite the brain's own pharmacy to join

754
01:11:06.600 --> 01:11:13.680
the team, and there's no side effects, no withdrawal. Just

755
01:11:15.399 --> 01:11:20.279
that can be like a quiet ally a friend working

756
01:11:20.359 --> 01:11:26.520
in the background doing what it needs to do. I mean,

757
01:11:26.560 --> 01:11:28.479
in a way, we've got that anyway in our brain,

758
01:11:28.640 --> 01:11:33.279
all the things that are automatic. Let me think about it,

759
01:11:34.319 --> 01:11:44.199
most of our body. Pretty much everything is automatic within

760
01:11:44.239 --> 01:11:47.840
the body. You can sit there or lie down and

761
01:11:47.920 --> 01:12:19.279
everything works on its own. So I think it's interesting expectancy.

762
01:12:19.920 --> 01:12:22.920
And there's a few things you can do. You can

763
01:12:23.039 --> 01:12:28.520
do things like ritualized self care, so that's regular, meaningful

764
01:12:28.600 --> 01:12:37.840
actions created and to basically make you feel better, so

765
01:12:38.319 --> 01:12:43.880
that it's no different in some ways to you know,

766
01:12:43.920 --> 01:12:46.039
if you clean, you brush your teeth, if you do

767
01:12:46.199 --> 01:12:51.000
certain things in a certain order, and it feels nice

768
01:12:51.079 --> 01:12:54.000
to do it like that, and you get used to

769
01:12:54.039 --> 01:12:57.640
doing like that, and you expect your mouth to feel

770
01:12:57.680 --> 01:13:03.800
clean and fresh once you brush your teeth, you expect it.

771
01:13:07.920 --> 01:13:11.359
And there's been times when I've been distracted and I've

772
01:13:11.359 --> 01:13:13.600
gone to the door. You know, someone's knocked on the doors.

773
01:13:13.640 --> 01:13:18.840
I've just gone in the bathroom, and I go to

774
01:13:18.880 --> 01:13:23.279
bed and I'm thinking, oh, I thought i'd clean my teeth,

775
01:13:23.279 --> 01:13:26.800
because my teeth it maybe I've just got just amazingly

776
01:13:26.840 --> 01:13:34.039
fresh breath, but but it was just maybe it's all

777
01:13:34.039 --> 01:13:39.680
the mints that I eat when I'm in sleep, but

778
01:13:39.800 --> 01:13:43.840
sometimes expecting. There's been times when I've It's not very

779
01:13:43.840 --> 01:13:45.520
often if you look at my belly, but it's times

780
01:13:45.520 --> 01:13:48.399
when I've forgotten to eat, Like I've just been so

781
01:13:48.560 --> 01:13:51.359
busy doing something and I thought I'd had my meal

782
01:13:51.560 --> 01:13:57.079
and I hadn't, But I didn't miss it because I

783
01:13:57.199 --> 01:14:04.560
kind of just expected to have had it, and because

784
01:14:04.600 --> 01:14:08.720
it's almost ritualistic, because it's the same kind of thing

785
01:14:08.840 --> 01:14:13.920
that I would do every day back then, that not

786
01:14:13.960 --> 01:14:21.159
a lot of thought goes into it. But you expect,

787
01:14:21.439 --> 01:14:24.079
I mean a bit like in sales as well. Those

788
01:14:24.119 --> 01:14:33.560
people that expect to do well do well. You know

789
01:14:33.680 --> 01:14:40.560
those people in sports, they might have a special coin

790
01:14:40.760 --> 01:14:46.119
or a special ritual that they do before they get

791
01:14:46.119 --> 01:14:48.119
into the ring or before they go on to the

792
01:14:48.159 --> 01:14:55.159
football pitch, something that means something to them, has nothing

793
01:14:55.199 --> 01:15:03.000
to do with what they're doing, not really, but has

794
01:15:03.039 --> 01:15:09.880
a huge effect on their brain. Believes still it's helping.

795
01:15:11.399 --> 01:15:14.960
Then he's then he's trying to catch a fly. But

796
01:15:15.079 --> 01:15:23.520
your brain believes that those rituals are helping you. Know,

797
01:15:23.600 --> 01:15:26.119
it doesn't matter if it is or not, because your

798
01:15:26.159 --> 01:15:34.439
brain believes it. So therefore it is. If you believe

799
01:15:34.560 --> 01:15:48.000
that rubbing rubbing your knees has an effect on your confidence,

800
01:15:51.840 --> 01:15:55.439
then it will. Rubbing your knees will have an effect

801
01:15:55.479 --> 01:16:05.319
on your confidence. It's a weird one, isn't it. Really

802
01:16:12.039 --> 01:16:16.079
You've got the therapeutic thing as well. So empathy releases

803
01:16:16.399 --> 01:16:25.279
endogenous opioids and oxytocin according to this, So really choose

804
01:16:25.359 --> 01:16:34.119
clinicians who take time and validate your experience. So when

805
01:16:34.119 --> 01:16:40.039
you're seen a physician or therapy person, find someone that's

806
01:16:40.079 --> 01:16:42.439
going to take their time. It's going to be gentle

807
01:16:43.920 --> 01:16:47.279
because that can really have an effect, a positive effect.

808
01:16:48.640 --> 01:16:53.159
And it's a practical way of kind of tapping into

809
01:16:53.199 --> 01:17:01.239
the placebo science because ultimately you could you having someone

810
01:17:01.600 --> 01:17:03.439
It may if someone's going to give you an injection

811
01:17:03.560 --> 01:17:06.560
into your back, and so let's say someone had a

812
01:17:06.600 --> 01:17:11.239
doctor going to inject me in my back with something

813
01:17:11.279 --> 01:17:16.920
that's going to help with the arthritis. It shouldn't really

814
01:17:17.000 --> 01:17:23.079
make any difference if it's someone that's completely cold to me,

815
01:17:23.279 --> 01:17:26.279
just you know, bend over, like no, send me back, okay,

816
01:17:27.239 --> 01:17:29.960
and just like just do the back, or someone that's

817
01:17:30.000 --> 01:17:33.560
being gentle and kind and takes a little bit of

818
01:17:33.640 --> 01:17:40.680
time asks me how I am. Make sure that I'm

819
01:17:40.720 --> 01:17:45.159
okay with the procedure, and I understand that I'm going

820
01:17:45.239 --> 01:17:53.760
to feel better afterwards, and as opposed to someone just

821
01:17:54.560 --> 01:17:59.479
saying come on, put your shirt up and just sticking

822
01:17:59.640 --> 01:18:09.119
thing and that's it done, goodbye. Next. I had a

823
01:18:09.159 --> 01:18:13.199
doctor once and I joined the surgery and I'm just

824
01:18:13.319 --> 01:18:17.279
moved to a different town. It's two thousand and ten, No,

825
01:18:17.399 --> 01:18:24.399
two thousand and seven, and it's really a bit aggressive.

826
01:18:24.520 --> 01:18:27.520
Not like it wasn't punching me or anything, but it's

827
01:18:27.560 --> 01:18:29.680
like he's like calling me out, come on, I sell

828
01:18:29.720 --> 01:18:33.079
a fight. This fight. No, it wasn't like that. But

829
01:18:34.199 --> 01:18:36.199
he said, what medication you want? I said, I don't know.

830
01:18:38.199 --> 01:18:40.279
You have to and he kept going into this big,

831
01:18:40.960 --> 01:18:45.159
big lecture about all of his patients have to know

832
01:18:45.239 --> 01:18:48.960
exactly what medication them on, and like, you know what,

833
01:18:52.800 --> 01:18:59.880
you know, it's fairly new medication and I didn't know

834
01:18:59.880 --> 01:19:02.159
what it's called. I didn't know what the I knew

835
01:19:02.159 --> 01:19:04.920
it was for I didn't know what the because some

836
01:19:04.960 --> 01:19:08.079
of the names and medications long in it, like is

837
01:19:08.119 --> 01:19:12.039
it based on Latin? I think it's like ridiculous, some

838
01:19:12.199 --> 01:19:20.239
of the names Petrocholean, shalumbly move like no, you must know.

839
01:19:20.319 --> 01:19:21.079
What like not.

840
01:19:22.680 --> 01:19:26.439
I didn't like him after that. I'm sure he was

841
01:19:26.439 --> 01:19:28.800
a really good doctor, but it was just a little bit.

842
01:19:30.279 --> 01:19:33.159
And then I saw another doctor when he wasn't there.

843
01:19:33.359 --> 01:19:36.840
I was stuck with him, but I didn't have to

844
01:19:36.840 --> 01:19:41.199
see him, luckily. But then I see another doctor who

845
01:19:41.279 --> 01:19:44.880
was there who he wasn't there that day, so I

846
01:19:44.880 --> 01:19:49.479
was lucky. I saw a different doctor and she was lovely,

847
01:19:53.960 --> 01:20:00.119
and she looked at my pa and said oh, and

848
01:20:01.000 --> 01:20:03.279
looked and took a bit of time, said well, I

849
01:20:03.319 --> 01:20:05.800
think we need to refer you, and this is for

850
01:20:06.159 --> 01:20:10.479
a different thing to my back, and she really sort

851
01:20:10.479 --> 01:20:13.079
of set the ball rolling for getting me some help

852
01:20:14.359 --> 01:20:20.600
and to be taken. I don't know that seriously. We've

853
01:20:20.600 --> 01:20:29.039
just been taken carefully, to be treated gently with respect.

854
01:20:35.079 --> 01:20:41.239
And I suppose in a way it's useful if we

855
01:20:41.439 --> 01:20:51.600
can aim to do that ourselves, treating ourselves with respect.

856
01:20:58.840 --> 01:21:03.760
I also says on here, yeah, listening to audio, content

857
01:21:04.600 --> 01:21:13.079
can also in itself, function as a therapeutic ritual. The

858
01:21:13.119 --> 01:21:20.079
primes listeners expectancy of relief. There's a lot of words there.

859
01:21:34.800 --> 01:21:43.039
I still find that interesting, just the old idea of

860
01:21:43.119 --> 01:21:54.640
the brain. The brain doesn't care if you tell. If

861
01:21:54.680 --> 01:21:58.399
you tell the brain, if you tell yourself you're going

862
01:21:58.439 --> 01:22:05.319
to feel relaxed, you're gonna feel calm, then I guess

863
01:22:05.319 --> 01:22:17.600
that's what's going to happen. You tell yourself that, you're

864
01:22:17.640 --> 01:22:20.119
not going to notice Finny jumping up and down trying

865
01:22:20.119 --> 01:22:24.720
to catch that fly. He loves to fly. That's his

866
01:22:25.199 --> 01:22:30.960
favorite thing. He loves to fly more than any toy.

867
01:22:31.800 --> 01:22:34.079
And he can't catch it. He's never pretty well. He

868
01:22:34.159 --> 01:22:37.399
might do one day, but you know, the fly can

869
01:22:37.640 --> 01:22:43.680
but it can fly, caren't it? And he can't quite reach.

870
01:22:43.800 --> 01:22:50.319
He's only tiny. You are tiny, little sausage. You. Oh,

871
01:22:50.399 --> 01:22:55.119
I said the word sausage. You're tiny, little doggie, your

872
01:22:55.159 --> 01:23:01.720
tiny little doggie. If I say stops, if I say

873
01:23:01.760 --> 01:23:10.520
that word s you know, and with udge begins fifth

874
01:23:11.079 --> 01:23:14.960
sus Oh, no, he's staring at I haven't got any

875
01:23:15.039 --> 01:23:18.600
to give him. Don't stare at me like that. I

876
01:23:18.640 --> 01:23:24.560
don't have any there's favorite things my neighbor. Obviously, he

877
01:23:24.800 --> 01:23:28.680
gets some started packet from the petrol station. Only are

878
01:23:28.760 --> 01:23:32.960
like a pound. He loves them. They're like those really

879
01:23:36.239 --> 01:23:38.520
dead I don't know what they are and more like robbery.

880
01:23:40.640 --> 01:23:45.279
Yeah I don't I wouldn't eat it myself, but he

881
01:23:45.319 --> 01:23:53.279
loves them. Right, He's distracted by the fly again, So

882
01:23:53.319 --> 01:23:55.800
I'm going to go. So I hope this has been

883
01:23:57.079 --> 01:24:09.640
mildly mildly something. I don't know what, but's something, So

884
01:24:09.680 --> 01:24:16.319
I'm going to go. I'm not sure how focused this

885
01:24:16.359 --> 01:24:22.720
has been. To be honest with you, I don't know,

886
01:24:25.199 --> 01:24:32.880
but you know it's just me talking. So thank you

887
01:24:32.920 --> 01:24:36.399
for listening. Let me know how you get on, and

888
01:24:36.439 --> 01:24:39.479
remember to be kind to yourself, because you do deserve

889
01:24:39.520 --> 01:24:46.199
to be happy and be gentle with yourself. You deserve

890
01:24:46.279 --> 01:25:04.800
to feel safe. Lots of love. Bye. Relax in a

891
01:25:04.880 --> 01:25:15.760
more deep and meaningful way, maybe in a way that

892
01:25:15.960 --> 01:25:25.479
can not just allow you to feel calmer now and

893
01:25:26.479 --> 01:25:34.840
throughout the time we spend together here, not just relaxed

894
01:25:37.079 --> 01:25:41.319
at the end of the recording when it's finished and

895
01:25:41.359 --> 01:25:51.279
you can enjoy that sense of comfort and peace, but

896
01:25:51.439 --> 01:26:05.880
also I think it be nice to have those feelings

897
01:26:05.880 --> 01:26:22.159
of relaxation, continue for longer after the recording has ended,

898
01:26:27.239 --> 01:26:39.399
so that you can still benefit from listening to my voice,

899
01:26:39.800 --> 01:26:51.239
maybe in a few hours time, perhaps tomorrow, and then

900
01:26:51.399 --> 01:26:59.359
by listening regularly, especially if you find like some people

901
01:26:59.439 --> 01:27:03.680
do and myself as well. Sometimes I find one particular

902
01:27:03.760 --> 01:27:13.840
recording that really resonates with me, and I just listened

903
01:27:13.880 --> 01:27:19.199
to it over and over again every morning, every evening.

904
01:27:26.840 --> 01:27:31.479
There was this recording from We're going back to about

905
01:27:31.600 --> 01:27:36.600
nineteen ninety nine. It was it wasn't hypnosis, but it

906
01:27:36.680 --> 01:27:41.720
was a guided visualizations. It kind of was hypnosis, really,

907
01:27:44.199 --> 01:27:49.399
and I managed to find it again and it still

908
01:27:49.479 --> 01:27:55.039
has the same effect on me, And part of it

909
01:27:55.239 --> 01:28:09.960
was the person's for relaxed me just felt so peaceful,

910
01:28:12.079 --> 01:28:18.560
and I'd look forward to listening to her in the

911
01:28:18.640 --> 01:28:29.359
morning and in the evening. And I knew before even

912
01:28:30.079 --> 01:28:38.600
pressing the play button that since I've done that, pressed

913
01:28:38.600 --> 01:28:47.159
the play button. This is in the days of CD

914
01:28:47.319 --> 01:28:56.000
players pressed the play button. In fact, it might have

915
01:28:56.079 --> 01:29:00.439
even been a tape tape recorder. I'd lie down on

916
01:29:00.479 --> 01:29:13.319
the bed and then even without necessarily listening to her

917
01:29:13.479 --> 01:29:26.439
words because I had them memorized. Really, it was as

918
01:29:26.479 --> 01:29:37.159
if my body knew exactly what to do, and the

919
01:29:37.319 --> 01:29:59.359
muscles just almost went into automatic relaxation, and I remember

920
01:29:59.439 --> 01:30:12.880
my mind and would slow down. Now. Now, I was

921
01:30:13.079 --> 01:30:22.079
listening to this recording in the early days of learning hypnosis,

922
01:30:22.880 --> 01:30:30.720
and long before I ever made any videos or audio

923
01:30:30.760 --> 01:30:35.560
recordings myself, because I didn't start doing that till two

924
01:30:35.560 --> 01:30:51.600
thousand and six. But I knew, I knew how helpful

925
01:30:53.479 --> 01:31:05.119
I found being able to just let go, to have

926
01:31:05.199 --> 01:31:18.079
that trust in the person that I'm listening to, knowing

927
01:31:18.159 --> 01:31:26.119
that it's going to be just as relaxing, if not

928
01:31:26.239 --> 01:31:35.560
more so. Each time you hear my voice, you may

929
01:31:35.600 --> 01:31:47.199
feel the same. Some people have been listening to me

930
01:31:47.439 --> 01:32:01.359
for over a decade, maybe not solidly, obviously not twenty

931
01:32:01.359 --> 01:32:09.359
four hours a day, but maybe people come back. Some

932
01:32:09.399 --> 01:32:24.560
people maybe listen every day. That's something that I do

933
01:32:26.199 --> 01:32:40.680
which you may not realize by listening, is when I

934
01:32:40.960 --> 01:32:57.119
record these recordings. Now, for example, I also am affected

935
01:32:57.600 --> 01:33:10.439
by the words that I say. So if I said

936
01:33:10.479 --> 01:33:17.520
to you, focus on your feet, notice your feet relaxing,

937
01:33:21.000 --> 01:33:28.920
I will be focusing on my feet. I will be

938
01:33:29.039 --> 01:33:46.600
noticing my feet relaxing. If I said focus on your

939
01:33:46.680 --> 01:33:58.880
hands and maybe notice the difference between each hand. Perhaps

940
01:33:58.920 --> 01:34:05.199
notice the the air in the room, the temperature of

941
01:34:05.239 --> 01:34:17.239
the room. On the backs of your hands. You may

942
01:34:17.359 --> 01:34:25.560
start to notice what almost feels like a very light breeze,

943
01:34:26.239 --> 01:34:30.359
even though there may not be any type of breeze

944
01:34:30.560 --> 01:34:43.319
at all where you are right now. And as you

945
01:34:43.399 --> 01:34:57.079
become aware of your hands, I'm also aware of how

946
01:34:58.239 --> 01:35:22.680
relaxed my hands our feeling now and when it comes

947
01:35:22.840 --> 01:35:29.840
to potentially drifting off to sleep, which may be the

948
01:35:30.000 --> 01:35:45.840
reason you're listening, I also feel drowsy when I make

949
01:35:45.920 --> 01:36:07.119
these recordings. I also notice my mind drifting. In fact,

950
01:36:07.359 --> 01:36:24.079
at times I've actually fallen asleep without even noticing, and

951
01:36:24.119 --> 01:36:35.079
then I carry on talking. And it's only when I

952
01:36:35.159 --> 01:36:44.560
listen back to do the editing I hear snoring, and

953
01:36:44.640 --> 01:36:54.640
I think, I don't remember snoring. I remember talking. This

954
01:36:54.800 --> 01:37:02.199
snoring was a pig turned up. That's why it sounds

955
01:37:02.239 --> 01:37:11.960
like when I snore. How I get really into the

956
01:37:12.000 --> 01:37:30.199
whole experience, I don't know how you feel. How relaxed

957
01:37:30.279 --> 01:37:40.359
do you feel in your feet, how relaxed you feel

958
01:37:40.560 --> 01:38:07.199
in your hands. I have noticed more and more that

959
01:38:07.399 --> 01:38:23.560
the more relaxed, deeper level of comfort you feel, the

960
01:38:23.760 --> 01:38:44.359
easier your breathing becomes it's almost like that additional muscle relaxation.

961
01:38:48.720 --> 01:39:09.720
So this allows you to breathe easier without necessarily focusing

962
01:39:11.920 --> 01:39:37.520
on your breath, however, being able to notice the ease

963
01:39:40.920 --> 01:40:07.520
in which you breathe so naturally, you breathe so very

964
01:40:07.760 --> 01:40:56.479
easily and smoothly. Whenever I imagine my breathing improving when

965
01:40:56.520 --> 01:41:11.840
I've got my eyes closed, I tend to visualize a

966
01:41:11.960 --> 01:41:28.479
beautiful field with trees and flowers producing all that life

967
01:41:28.640 --> 01:42:00.960
giving oxygen. It feels nice too, if nothing thing else,

968
01:42:04.159 --> 01:42:38.279
just taking some time away from everything, enjoying that feeling

969
01:42:38.680 --> 01:43:29.279
of peace, serenity with a joyful heart. Time seems to

970
01:43:29.439 --> 01:44:04.560
just drip by, so very slowly, relaxed, so deep play peaceful,

971
01:44:14.479 --> 01:45:23.000
completely unattached to any thoughts whatsoever in this moment, completely free,

972
01:45:23.760 --> 01:46:15.119
noticing that your mind has slowed down. Slowed down because

973
01:46:15.279 --> 01:46:43.880
nothing really requires your attention, you can enjoy the physical

974
01:46:44.199 --> 01:46:56.840
sensations of allowing the stress to rip out of your body,

975
01:47:02.359 --> 01:47:26.199
to appear out of every part of your body, being

976
01:47:26.520 --> 01:48:05.199
released from your brain, h your mind slowly but surely,

977
01:48:12.079 --> 01:49:06.239
the muscle sing legs relax rs so very deeply, so deeply,

978
01:49:24.000 --> 01:49:52.039
and the feelings, the pleasant feelings in your arms and shoulders,

979
01:49:52.079 --> 01:50:31.720
deepening each part of your body further and deeper and deeper. Noticine,

980
01:50:35.000 --> 01:51:01.880
the feelings in the back of your neck, feelings in

981
01:51:01.920 --> 01:52:00.359
your wrists, muscles, in front of your body. I allsay,

982
01:52:01.239 --> 01:52:40.520
feeling peaceful, deeply there's a sense of peace spreads through

983
01:52:42.039 --> 01:53:23.079
your fairy core. Even when you focus on your mind.

984
01:53:31.760 --> 01:54:42.199
Your mind becomes beve and slower, even deep relaxing, so

985
01:54:42.840 --> 01:55:57.800
very slow your stomach. Peace fall in your stomach. You're back. Notice,

986
01:55:59.000 --> 01:56:18.199
Notice relaxed. You'd now feel in the hole of your back.

987
01:56:43.359 --> 01:56:52.520
Your spy from your brain all the way down the

988
01:56:52.560 --> 01:57:03.239
middle of your back, sending and receiving millions of messages

989
01:57:03.960 --> 01:58:35.000
every day, deepcomfort, increasing deeply relaxed, your knees, legs, spreading

990
01:58:35.199 --> 01:58:44.319
these signals down a spine or cord into air. Every

991
01:58:44.560 --> 01:59:03.399
part of your body, your shins and your half muscles

992
01:59:30.479 --> 02:00:04.199
were outbows. Feelings of peace and tranquility spreading through your body,

993
02:00:05.039 --> 02:00:21.279
tips of your toes, to your eyes, your fingers, all

994
02:00:21.319 --> 02:00:38.359
the way till you lower back. Mhm Lettinker read the

995
02:00:38.520 --> 02:01:49.479
Tinker peace drifting mind, just wandering away, happy to let go,

996
02:01:52.720 --> 02:02:54.079
let go completely let go, so tranquil, the whole body

997
02:02:58.359 --> 02:05:14.800
enjoying a sense listening God, heph more pece fur enjoying

998
02:05:20.439 --> 02:05:57.000
the space, this space of peace and safety. So very

999
02:06:00.159 --> 02:07:59.119
hey yy, letting go. Maybe we can just focus on

1000
02:07:59.159 --> 02:08:33.840
the different parts of your body, just to notice your

1001
02:08:34.039 --> 02:09:36.840
forehead and your eyes mutual, so loose, noticing the sense

1002
02:09:36.920 --> 02:11:44.800
of complete freedom, absolute freedom, ya, peace for energy, peace

1003
02:11:45.439 --> 02:13:00.199
to breathe, so much easier. Yes, you may have or

1004
02:13:00.319 --> 02:14:01.159
may not have noticed your mind drifting peaceful, really even

1005
02:14:01.439 --> 02:14:26.680
more deeply in the direction of total blissful pace, blissful pace,

1006
02:14:55.239 --> 02:16:54.520
terrefting out to pace. Come so calm, letting go, peace

1007
02:16:55.319 --> 02:17:30.680
with mind rexed foty c relax.

1008
02:17:38.760 --> 02:17:40.239
Cy relaxed.

1009
02:18:04.760 --> 02:18:31.600
Your body feels almost invisible, so very relaxed. I'm peaceful,

1010
02:18:37.959 --> 02:19:46.239
so pay so h h likes fair. And you could

1011
02:19:46.399 --> 02:19:56.479
start to notice that you are feeling more relaxed, even

1012
02:19:56.559 --> 02:20:06.040
though if not purpose le focused your mind upon that

1013
02:20:07.280 --> 02:20:13.399
sense of physical comfort that is growing within you throughout

1014
02:20:13.440 --> 02:20:26.319
your body, and your mind starts to slow down, and

1015
02:20:26.399 --> 02:20:33.879
that could be almost in recognition of I guess my

1016
02:20:34.120 --> 02:20:49.000
speech not being particularly fast, and things just generally feel calmer.

1017
02:20:52.399 --> 02:21:00.239
Just by listening to my voice. You give yourself a

1018
02:21:00.239 --> 02:21:08.319
an opportunity to take a break from the day, take

1019
02:21:08.360 --> 02:21:15.840
a break from your life as it is, and to

1020
02:21:15.959 --> 02:21:23.719
give yourself a rest, giving yourself permission to take some

1021
02:21:23.959 --> 02:21:31.079
time off, and to allow your body to relax and

1022
02:21:31.479 --> 02:21:42.040
allow your mind to slow down, which in turn releases

1023
02:21:42.319 --> 02:21:51.840
the tension and he stresses that you had in your body.

1024
02:21:53.000 --> 02:21:56.920
It's almost as if the parts of your body just

1025
02:21:57.159 --> 02:22:08.559
open up, allowing the need activity out and at the

1026
02:22:08.600 --> 02:22:20.079
same time replacing that negativity with positive heathing energy, which

1027
02:22:20.120 --> 02:22:26.479
then fills your body up and your mind to also

1028
02:22:29.120 --> 02:22:44.959
starts to appreciate those feelings of increasing confidence, an almost

1029
02:22:45.559 --> 02:23:01.840
uplifting feeling, positive healing, an energy that spreads through your

1030
02:23:01.879 --> 02:23:13.120
body like a wave of comfort. And all this comes

1031
02:23:13.200 --> 02:23:25.239
from just allowing yourself a few minutes, maybe half an hour,

1032
02:23:25.719 --> 02:23:30.479
however long you want it to be, to just rest

1033
02:23:35.840 --> 02:23:44.719
and allow your mind and your body to almost reset

1034
02:23:45.399 --> 02:24:04.079
itself to the settings of comfort and relaxation, calmness, which

1035
02:24:04.120 --> 02:24:17.280
allows more room for feelings of pleasure and happiness to

1036
02:24:17.559 --> 02:24:27.000
move around your body and into your mind, almost as

1037
02:24:27.000 --> 02:24:36.159
if your mind and your body are sinking together, almost

1038
02:24:36.479 --> 02:24:50.520
mirroring each other. With that growing positivity and calmness, and

1039
02:24:50.600 --> 02:24:57.920
it feels nice. It really does feel nice to know

1040
02:24:58.159 --> 02:25:07.079
that you are the one that has allowed yourself to

1041
02:25:07.319 --> 02:25:21.319
feel more comfort and to experience more of this deep

1042
02:25:21.760 --> 02:25:37.799
relaxation spreading throughout your body. And as I focus on

1043
02:25:38.079 --> 02:25:43.799
each part of your body, you can notice that that

1044
02:25:44.120 --> 02:26:00.799
part becomes even more relaxed just by focusing on it.

1045
02:26:00.799 --> 02:26:10.479
It becomes even more calm and comfortable just by focusing.

1046
02:26:14.479 --> 02:26:20.600
And as I move down your body, starting at your head,

1047
02:26:22.959 --> 02:26:29.680
the parts that you've already focused on will continue to

1048
02:26:29.840 --> 02:26:37.479
relax deeply, and those parts that we've not yet focused

1049
02:26:37.520 --> 02:26:50.920
on or just automatically release any remain intention in anticipation

1050
02:26:51.280 --> 02:27:04.479
of even more comfort about to come. Now, I'm gonna

1051
02:27:04.520 --> 02:27:11.879
start by focusing on your forehead. Just being aware of

1052
02:27:11.920 --> 02:27:22.040
the feelings of your forehead and any background sounds like

1053
02:27:22.239 --> 02:27:27.399
mister Herbert the pigeon can just allow you to feel

1054
02:27:27.479 --> 02:27:37.520
even more relaxed. Just means you're in the moment. This

1055
02:27:37.600 --> 02:27:44.479
isn't this isn't a sterile environment. This is the world.

1056
02:27:46.200 --> 02:27:52.280
I live in the countryside, so there's lots of nature

1057
02:27:52.760 --> 02:28:03.319
sounds around. So it's your focus on your forehead. Just

1058
02:28:03.520 --> 02:28:11.879
notice how it becomes even more relaxed as you focus

1059
02:28:13.600 --> 02:28:22.360
only on my voice and that part of your body.

1060
02:28:23.280 --> 02:28:31.600
Moving down to your eyes, focusing on your eyes, noticing

1061
02:28:34.040 --> 02:28:43.760
how your eyelids feel so heavy yet so light at

1062
02:28:43.799 --> 02:28:50.239
the same time, and all the muscles around your eyes

1063
02:28:50.479 --> 02:29:04.959
relaxing completely. Moving your focus down to your mouth, your lips,

1064
02:29:05.399 --> 02:29:12.040
your tongue, your teeth, and your combs, the whole of

1065
02:29:12.159 --> 02:29:27.159
your mouth relaxing, calm and lease. As you focus now

1066
02:29:27.760 --> 02:29:34.639
on your jaw, not just the parts of your jaw

1067
02:29:34.799 --> 02:29:39.239
near your mouth and your chin, but all the way

1068
02:29:39.319 --> 02:29:45.639
up the size of your face to your ears, that

1069
02:29:45.920 --> 02:30:13.079
hole of your jaw feeding more relaxed and calm. Focusing

1070
02:30:13.879 --> 02:30:19.120
on your neck, the front of your neck and your

1071
02:30:19.200 --> 02:30:32.520
throat relaxing and loose and calm. The side of your neck,

1072
02:30:34.559 --> 02:30:37.000
the right and left side.

1073
02:30:36.680 --> 02:30:37.559
Of your neck.

1074
02:30:40.239 --> 02:30:56.079
Relax and loose and calm. And now the back of

1075
02:30:56.159 --> 02:31:02.760
your neck. Focus in on the back of your neck,

1076
02:31:08.680 --> 02:31:13.879
letting go of any tension that may have been there before,

1077
02:31:15.680 --> 02:31:29.799
and enjoying that sense of increasing comfort and release that

1078
02:31:30.000 --> 02:31:40.399
you can experience in the back of your neck. Moving

1079
02:31:40.639 --> 02:31:47.479
down your back and moving either side of your spine

1080
02:31:48.520 --> 02:31:53.280
right from the top of your back all the way

1081
02:31:53.440 --> 02:32:06.159
down to the bottom of your back, down to your

1082
02:32:06.200 --> 02:32:18.680
lower back, and as you move up and down your spine,

1083
02:32:18.879 --> 02:32:25.079
you can feel the muscles either side of your spine

1084
02:32:25.559 --> 02:32:40.159
relaxing even more. And as those muscles relax, that sense

1085
02:32:40.200 --> 02:32:50.719
of comfort starts to spread outwards from your spine into

1086
02:32:50.879 --> 02:32:57.559
both sides of your back, the top of your back,

1087
02:32:58.360 --> 02:33:04.639
the middle, and your lower back. And as you scan

1088
02:33:06.319 --> 02:33:14.200
gently and slowly up and down your back, there's the

1089
02:33:14.280 --> 02:33:20.200
muscles in the top of your back relax and become looser.

1090
02:33:24.479 --> 02:33:30.520
The muscles in the middle of your back also seem

1091
02:33:30.600 --> 02:33:40.120
to just almost divide from each other, separating and almost melting.

1092
02:33:45.879 --> 02:33:51.879
And in your lower back there seems to be an

1093
02:33:51.920 --> 02:34:06.200
extra special feeling of comfort that spreads into your hips.

1094
02:34:08.440 --> 02:34:16.399
Sit down your lower back, into your hips, into the

1095
02:34:16.440 --> 02:34:25.239
area where your cosicks are, and into your buttocks, and

1096
02:34:25.319 --> 02:34:34.559
all those muscles that spread from your lower back into

1097
02:34:34.559 --> 02:34:48.159
your hip area start to melt, start to really let go.

1098
02:34:54.600 --> 02:34:59.600
I don't even nowhere about to focus on your shoulders.

1099
02:35:00.239 --> 02:35:08.520
H your back and your spine will continue to let go,

1100
02:35:11.399 --> 02:35:27.120
continue to relax so calmly, and as you focus on

1101
02:35:27.159 --> 02:35:40.120
your shoulders, you may notice that they're already feeling really loose,

1102
02:35:44.920 --> 02:36:11.319
they're already feeding calm and fear. Those muscles then move

1103
02:36:11.719 --> 02:36:27.559
from your neck into your shoulders. Feel so soft and gentle,

1104
02:36:31.639 --> 02:36:53.440
so smooth and calm, and the feeding in your shoulders

1105
02:37:00.559 --> 02:37:09.120
seens to spread deep into your shoulders, that sense of relaxation,

1106
02:37:10.280 --> 02:37:21.799
not just traveling deeply into your muscles, but also relaxing

1107
02:37:24.639 --> 02:37:26.120
the bones.

1108
02:37:31.440 --> 02:37:32.959
And moving all the way.

1109
02:37:33.000 --> 02:37:41.760
To underneath your arms, relaxing that whole area between the

1110
02:37:41.879 --> 02:37:56.440
tops of your shoulders and underneath your arms healing. You

1111
02:37:56.559 --> 02:38:10.079
feel so relax and comfortable in your shoulders, which sends

1112
02:38:10.399 --> 02:38:31.879
that deep healing message into your arms, and you may

1113
02:38:32.120 --> 02:38:37.399
feel almost as if your arms are not even there,

1114
02:38:38.920 --> 02:39:31.040
because they're so relaxed, so deeply relaxed, so so calm.

1115
02:39:15.920 --> 02:39:16.000
So.

1116
02:39:22.719 --> 02:39:37.840
Pose not feeling spreading all the way down your arms,

1117
02:39:40.520 --> 02:40:09.559
two elbows, including your elbows succumfer spreads or away into

1118
02:40:09.600 --> 02:40:25.479
your rests, your forearments and your rests being so heavy

1119
02:40:27.879 --> 02:41:09.239
yet at the same time slight and gentle. Fred. See

1120
02:41:11.639 --> 02:41:50.319
now on your hands, my hands, so peaceful in your hands,

1121
02:42:08.799 --> 02:42:27.879
there's a sense of real peace. It just seems to

1122
02:42:32.079 --> 02:43:10.559
feel so familiar when your hands relax deeply els. A

1123
02:43:10.799 --> 02:44:18.319
thing is a thing, is solid lest you think it

1124
02:44:18.520 --> 02:44:58.959
tips Moving your attention to the front of your body,

1125
02:45:05.280 --> 02:46:41.200
so comfortable, moving in your focus to your legs. Why

1126
02:46:41.600 --> 02:47:35.600
my souls in your thighs, in knees, so relaxed, a

1127
02:47:35.879 --> 02:49:46.000
carved mussels and just shins compasly four and the fathing

1128
02:49:46.360 --> 02:50:44.879
new feats sir, peaceful, so calm, say peaceful, sircom so peaceful,

1129
02:50:48.559 --> 02:51:26.840
sycomm so peace for re sain peace for so calm,

1130
02:51:26.920 --> 02:51:34.600
loving that deep relaxation, to spread your chest, in your stomach,

1131
02:51:38.280 --> 02:52:05.520
so RelA, letting him go everything. So I'm gonna start

1132
02:52:05.600 --> 02:52:17.280
counting down now from twenty down to one. You can

1133
02:52:17.360 --> 02:52:20.799
imagine in a way it's like just walking down some

1134
02:52:21.120 --> 02:52:27.079
steps and each step or twenty steps, and each step

1135
02:52:27.239 --> 02:52:40.079
represents a level of comfort. Each step represents a deepening

1136
02:52:42.040 --> 02:52:52.360
of that comfort, and the vervies you walk down those

1137
02:52:52.520 --> 02:53:04.360
steps that the deeper and more relaxed you feel. So

1138
02:53:05.000 --> 02:57:35.319
starting with number twenty twenty, nineteen, eighteen seventeen, sicksting three

1139
02:57:37.639 --> 03:05:04.159
four four see too well five eight nine hey seven

1140
03:06:40.920 --> 03:13:49.840
four five four four two one No, as you focus

1141
03:13:49.920 --> 03:14:03.120
on your eyes, We're gonna count down from ten down

1142
03:14:03.159 --> 03:14:17.760
to one. Focus in just on your eyes, your eyelids,

1143
03:14:18.200 --> 03:14:27.079
the muscles around your eyes, your eye walls themselves, our

1144
03:14:27.159 --> 03:14:44.079
whole area that makes up your eye. And as we

1145
03:14:44.280 --> 03:14:52.719
count down from ten down to one, whilst focus in

1146
03:14:52.799 --> 03:15:07.520
on your eyes, you will become twice is relaxed with

1147
03:15:07.879 --> 03:15:21.000
each number counting down that you may find the all

1148
03:15:21.040 --> 03:15:27.159
you want to do is just drift off to sleep.

1149
03:15:30.120 --> 03:15:36.799
And if that's what you want, then just allow yourself

1150
03:15:36.879 --> 03:15:51.559
to do that. Now, focusing on your eyes, I'm going

1151
03:15:51.600 --> 03:16:01.600
to begin counting down from ten down to one right now,

1152
03:16:10.040 --> 03:25:14.159
two nine thy seven four five four three two one.

1153
03:25:14.479 --> 03:25:31.200
So counting down from ten to one ten nine eight

1154
03:25:33.959 --> 03:25:48.959
seven six five four three two.

1155
03:25:50.840 --> 03:25:57.520
One.

1156
03:25:58.079 --> 03:26:01.000
And maybe that was a bit too quick in order

1157
03:26:01.040 --> 03:26:05.040
to relax. Maybe it's a bit too fast for you

1158
03:26:05.280 --> 03:26:15.040
to notice the calming of your body, maybe even a

1159
03:26:15.040 --> 03:26:18.920
little bit of pressure there, Like you're counting down from

1160
03:26:18.959 --> 03:26:21.760
ten to one. Would you expect me to do man,

1161
03:26:22.559 --> 03:26:27.159
expect me to stick gold floppy just because you're counting down.

1162
03:26:32.719 --> 03:26:36.000
We could try it again, but this time I go

1163
03:26:36.200 --> 03:26:43.559
this's lower. This time, as you focus on the whole

1164
03:26:43.639 --> 03:26:49.920
of your body before we focus on your legs, just

1165
03:26:50.120 --> 03:26:59.879
notice how your body does start to feel more relaxed

1166
03:27:04.879 --> 03:27:39.760
with every number that I count down ten nine eight, seven, six,

1167
03:27:48.120 --> 03:28:57.079
five four three two one, And just notice how how

1168
03:28:57.159 --> 03:29:07.319
you feel, generally, how your body feels. It's not necessarily

1169
03:29:07.360 --> 03:29:17.760
even about counting down from ten to one. It's that

1170
03:29:18.040 --> 03:29:37.799
space that you have, that space between being active physically

1171
03:29:37.920 --> 03:29:47.559
or mentally to just sitting or lying down, just being there,

1172
03:29:48.280 --> 03:29:53.760
not doing anything, not saying anything, or needing to think

1173
03:29:53.840 --> 03:29:59.760
about anything. So it opens up a space, you know,

1174
03:30:00.079 --> 03:30:10.600
bit of a space, a gap. And the more I

1175
03:30:10.760 --> 03:30:15.680
came down from ten to one, the bigger that gap becomes.

1176
03:30:18.680 --> 03:30:31.200
So there's that gap of calmness, of comfort, relaxation. It's

1177
03:30:31.200 --> 03:30:44.920
a nice feeling, and it moves those stresses or discomforts

1178
03:30:44.920 --> 03:31:01.000
physically or emotionally, moves them away. Allows you to just

1179
03:31:03.959 --> 03:31:10.719
slow down, someone to count again from ten down to one,

1180
03:31:11.120 --> 03:31:21.360
and notice that gap widening, the gap, And as it widens,

1181
03:31:21.399 --> 03:31:27.479
it's almost like the stress and attention falls into the

1182
03:31:27.520 --> 03:31:53.040
gap and gives you that distance, that space. Now ten

1183
03:31:57.559 --> 03:33:54.600
nine eight, seven, six, five four three two one. How

1184
03:33:54.639 --> 03:33:58.200
did you body fell?

1185
03:34:00.399 --> 03:34:11.600
Now?

1186
03:34:13.319 --> 03:34:29.600
Can you notice that you feeling calmer, the feeling more relaxed.

1187
03:34:52.040 --> 03:34:56.520
As we now focus on your legs, just your legs.

1188
03:35:12.399 --> 03:35:32.600
We're just gonna start with focusing on your thighs. Of course,

1189
03:35:32.639 --> 03:35:37.559
it's not the most exciting thing to be doing, because

1190
03:35:41.000 --> 03:35:43.719
I'm sure, like most of your body is not a

1191
03:35:43.760 --> 03:35:56.239
lot going on right now. Just focusing on the whole

1192
03:35:56.319 --> 03:36:02.719
of your thighs, the tops of your thighs, the sides

1193
03:36:02.840 --> 03:36:09.920
of your thighs, the bottoms of your thighs, your outer thighs,

1194
03:36:09.959 --> 03:36:14.840
and your inner thighs. Basically the whole of your thigh

1195
03:36:14.959 --> 03:36:23.760
that leads into your hip and it goes down to

1196
03:36:23.959 --> 03:36:38.000
your knee joints. Now, this is a big area. It's

1197
03:36:38.040 --> 03:36:43.639
a very heavy area. It's very strong. Probably the strongest

1198
03:36:44.520 --> 03:36:57.760
muscles in your body are in your thighs. But I

1199
03:36:57.760 --> 03:37:06.159
don't think we perhaps give enough attention to our thighs.

1200
03:37:12.000 --> 03:37:22.799
Perhaps we don't acknowledge how important our thighs are to

1201
03:37:22.920 --> 03:37:43.639
our lives, how much they actually do for us all

1202
03:37:43.639 --> 03:37:45.639
through our lives.

1203
03:37:51.639 --> 03:37:52.799
And it may.

1204
03:37:52.719 --> 03:37:58.040
Seem to sound really weird, but I think that all

1205
03:37:58.120 --> 03:38:05.840
of our body parts, especially our thighs, need some TLC,

1206
03:38:09.040 --> 03:38:21.719
a bit of love shown, a bit of acknowledgement. I

1207
03:38:21.840 --> 03:38:31.280
thank you gratitude for what our thighs do for us.

1208
03:38:37.479 --> 03:38:43.120
And I know this may sound a bit strange. Maybe

1209
03:38:43.120 --> 03:38:45.959
you think, why am I sure? How I should be

1210
03:38:46.000 --> 03:38:50.799
out in the garden hugging a tree or something. Well,

1211
03:38:54.920 --> 03:38:57.239
it's hard to set a microphone up on a tree.

1212
03:38:58.280 --> 03:39:00.520
That's why I'm doing this indoors. Otherwise there would be

1213
03:39:00.520 --> 03:39:04.280
outside hugging a tree. Now I can't see the television

1214
03:39:04.319 --> 03:39:13.040
from the tree. If you move down to your knees

1215
03:39:14.799 --> 03:39:22.799
gain such an important part. And I think we don't

1216
03:39:22.840 --> 03:39:30.760
necessarily I'll speak for myself here, I don't necessarily appreciate

1217
03:39:32.479 --> 03:39:37.600
all that my knees do for me until I have

1218
03:39:37.680 --> 03:39:41.040
a problem with my knee. It's occasionally, if I ever

1219
03:39:42.639 --> 03:39:46.639
maybe i'll bash it, or it's aching for some reason.

1220
03:39:48.319 --> 03:39:54.559
It's then that I realize how much it does. You know,

1221
03:39:54.639 --> 03:40:00.639
the benefit of being able to use my legs without

1222
03:40:02.360 --> 03:40:09.639
any kind of physical discomfort is a beautiful thing that's

1223
03:40:09.840 --> 03:40:18.239
possibly not appreciated until it's temporarily removed. You know that's comfort.

1224
03:40:22.319 --> 03:40:26.959
But as you focus on your knees, regardless of how

1225
03:40:27.000 --> 03:40:34.520
your knees feel, you can have that sense of gratitude

1226
03:40:36.040 --> 03:40:38.680
and love to your needs for all that they do

1227
03:40:38.840 --> 03:40:51.879
for you. And you can still have that attention on

1228
03:40:51.959 --> 03:40:58.200
your thighs and maybe notice how your thighs feel. Maybe

1229
03:40:58.440 --> 03:41:15.879
you've noticed that they are relaxing more deeply as you

1230
03:41:16.000 --> 03:41:21.360
focus now on the bottoms of your legs, your shins,

1231
03:41:22.120 --> 03:41:27.840
and your calf muscles and the bones between your knees

1232
03:41:28.559 --> 03:41:36.319
and your feet incorporate, and of course your ankles so important.

1233
03:41:41.799 --> 03:41:46.600
You know, anyone that's had even the slightest sprain of

1234
03:41:46.639 --> 03:41:54.200
an ankle knows how how much we take our ankles

1235
03:41:54.319 --> 03:42:02.520
for granted. And it's kind of strange in a way

1236
03:42:02.559 --> 03:42:08.200
when you think that. You know, logically, our wrists are

1237
03:42:08.239 --> 03:42:12.319
a lot thinner than the rest of our arms, which

1238
03:42:12.399 --> 03:42:15.879
is okay, it doesn't can't see any problem with that

1239
03:42:17.000 --> 03:42:23.000
because we're just picking stuff up by our ankles so

1240
03:42:23.159 --> 03:42:33.200
much thinner than the rest of our legs. And from

1241
03:42:33.200 --> 03:42:37.760
a physics perspective or logical even it doesn't really make

1242
03:42:37.879 --> 03:42:46.040
sense that all this weight would ultimately be resting on

1243
03:42:46.760 --> 03:42:55.879
your ankles then leading to your feet. That thin area,

1244
03:42:57.319 --> 03:43:06.959
thin bone. Yeah, it does so much great work. Supports us,

1245
03:43:07.040 --> 03:43:17.000
supports our body for a lifetime, helps us to balance,

1246
03:43:19.200 --> 03:43:25.680
It helps you to get her around and be mobile.

1247
03:43:32.000 --> 03:43:39.959
And there's the calf muscles of course, when I was younger,

1248
03:43:40.159 --> 03:43:43.239
I couldn't see the point in calf muscles. It didn't

1249
03:43:43.280 --> 03:43:48.680
seem to do anything. Okay, if I walked around on tiptoes,

1250
03:43:49.399 --> 03:43:53.280
then my calf muscles get some work. But of course

1251
03:43:53.319 --> 03:43:57.479
that's not true. The calf muscles are being used whenever

1252
03:43:57.520 --> 03:44:09.440
we use our legs, and your shins there to protect

1253
03:44:11.440 --> 03:44:20.120
your lower legs, shaped in a way, almost as a

1254
03:44:20.159 --> 03:44:32.479
protector for the bone, leading of course to your ankles

1255
03:44:35.799 --> 03:44:42.440
and your feet. But we're not going to focus on

1256
03:44:42.479 --> 03:44:44.719
your feet. We're just going to focus on the legs.

1257
03:44:46.680 --> 03:44:51.319
I realize that now that I've mentioned your feet, it

1258
03:44:51.440 --> 03:44:56.399
probably focusing on them anyway, that maybe I should focus

1259
03:44:56.399 --> 03:45:02.280
on your feet a little bit. You can have them

1260
03:45:02.280 --> 03:45:08.079
in your awareness the same as you have your thighs

1261
03:45:08.120 --> 03:45:12.520
in your awareness. Even though we haven't been focusing on

1262
03:45:12.559 --> 03:45:17.399
your thighs for a few minutes, we've been focusing on

1263
03:45:17.440 --> 03:45:34.239
your ankles, there's still that sensation of comfort in your

1264
03:45:34.280 --> 03:45:46.440
thighs and this that movement of energy because the thighs

1265
03:45:46.680 --> 03:45:53.600
hold lots of different sensations. Of course, there's the muscles,

1266
03:45:54.159 --> 03:45:58.319
the big straw muscles that we have in our thighs,

1267
03:46:06.959 --> 03:46:12.719
but the skin on the outside of the thighs, as

1268
03:46:12.760 --> 03:46:17.360
in the outside of all of our body can be

1269
03:46:17.520 --> 03:46:35.239
very sensitive, sensitive to the touch, sensitive to temperature. And

1270
03:46:35.399 --> 03:46:43.799
inside your thighs the bones, there's the muscle, there's the blood, vessels,

1271
03:46:43.920 --> 03:46:50.399
the arch trees, all this stuff that's inside your thighs.

1272
03:46:54.040 --> 03:46:57.200
And I guess sometimes it'd be nice if you could

1273
03:46:57.239 --> 03:47:02.840
actually put your fingers in side your thighs and a message,

1274
03:47:04.959 --> 03:47:08.559
so you can message on the outside, of course, but

1275
03:47:08.600 --> 03:47:11.760
to be able to get deep into the muscles and

1276
03:47:11.799 --> 03:47:16.959
to be able to just massage inside your thighs, message

1277
03:47:16.959 --> 03:47:25.840
in the bones of your leg massage in all the veins,

1278
03:47:25.920 --> 03:47:36.159
and just gently healing your thighs, and you could move

1279
03:47:36.319 --> 03:47:43.760
down message and inside your knees, just message in those bones,

1280
03:47:44.680 --> 03:47:51.799
but with healing fingertips, spreading that healing energy deep into

1281
03:47:51.840 --> 03:48:01.319
the joints of your knees. Of course, there's the back

1282
03:48:01.520 --> 03:48:06.479
of your your knee, you know, the inside crease where

1283
03:48:06.479 --> 03:48:13.959
your knee is. It's a very sensitive area. Very it

1284
03:48:13.959 --> 03:48:18.000
feels very nice when you stroke it. That might be

1285
03:48:18.000 --> 03:48:22.040
because it's an area that's not really touched very often.

1286
03:48:24.000 --> 03:48:30.440
It's almost like a hidden part, that crease in your

1287
03:48:30.520 --> 03:48:38.040
legs it's almost it's like a part that has a sensitivity,

1288
03:48:38.079 --> 03:48:48.600
which is a little bit different. Of course, it's protected

1289
03:48:48.639 --> 03:48:59.879
by your legs, So you can imagine putting your fingers

1290
03:49:00.120 --> 03:49:09.479
into that crease in your legs, that fold in between

1291
03:49:09.520 --> 03:49:14.559
your legs. You can just message with your fingertips, letting

1292
03:49:14.600 --> 03:49:25.680
your fingertips going inside, massage in the muscle tissue you

1293
03:49:25.719 --> 03:49:32.239
can cause field the bones of your knees heading through

1294
03:49:32.280 --> 03:49:45.000
your fingertips, and then as you go down to your

1295
03:49:45.000 --> 03:49:47.680
calf muscles. Now that's the part I'd like to be

1296
03:49:47.760 --> 03:49:55.559
able to really put my fingertips deep inside my calf muscles,

1297
03:49:55.600 --> 03:50:05.399
massage in every single tissue of that muscle, healing every part,

1298
03:50:11.319 --> 03:50:17.479
and then doing the same for my shins, massage in

1299
03:50:17.600 --> 03:50:25.200
and gently stroking the bones, gently stroking them, healing in

1300
03:50:25.239 --> 03:50:32.399
a loving way, because they deserve to be treated as

1301
03:50:32.520 --> 03:50:36.559
the precious bones that they are, because our legs are

1302
03:50:36.559 --> 03:50:41.959
so precious as in all the other parts of our body,

1303
03:50:42.879 --> 03:50:56.760
and more precious of any jure on the planet. When

1304
03:50:56.799 --> 03:51:04.600
you start to think about your legs in this way,

1305
03:51:09.159 --> 03:51:15.840
it can change your perspective. It might sound a bit

1306
03:51:18.959 --> 03:51:23.239
a bit silly to start with the idea of having

1307
03:51:24.079 --> 03:51:34.079
love for your legs, showing appreciation for your thighs, wanting

1308
03:51:34.200 --> 03:51:38.239
to be able to put your hands in your thighs

1309
03:51:40.040 --> 03:51:46.559
and massage the muscles and the bones, and to get

1310
03:51:46.559 --> 03:51:54.920
your fingers deep in there, releasing all tension. Just to

1311
03:51:55.040 --> 03:52:04.479
show how much you care about your legs, how much

1312
03:52:04.559 --> 03:52:08.000
you care for what your legs do.

1313
03:52:07.840 --> 03:52:20.879
For you regularly, your knees, your calves, your ankles, the

1314
03:52:21.120 --> 03:52:29.239
strength of your ankles, considering how thin they are compared

1315
03:52:29.799 --> 03:52:36.399
to the rest of your legs, especially your thighs, yet

1316
03:52:36.479 --> 03:52:46.520
they're so strong, so flexible, absolutely amazing things.

1317
03:52:47.719 --> 03:52:57.440
Your ankles are truly a gift because of what they

1318
03:52:57.559 --> 03:53:09.239
do for you, supporting all that weight, regardless of how

1319
03:53:09.399 --> 03:53:15.360
what weight you are, even if you only ate stone,

1320
03:53:15.520 --> 03:53:22.559
there's still a lot of weight for these little ankles. Now,

1321
03:53:22.600 --> 03:53:30.360
I'm a lot heavier than each stone double down, Yet

1322
03:53:30.440 --> 03:53:39.440
my ankles support my body all the time. Although they

1323
03:53:39.479 --> 03:53:42.719
do give off a sigh of relief when I sit down,

1324
03:53:45.000 --> 03:53:52.840
that's in fact, my whole legs do. My feet feet

1325
03:53:52.879 --> 03:53:56.239
also go and my toes clap.

1326
03:53:57.440 --> 03:54:17.600
I'm so happy.

1327
03:54:17.920 --> 03:54:27.159
Your legs really are amazing, And I know that talking

1328
03:54:27.200 --> 03:54:33.639
about talking about your legs is probably possibly among the

1329
03:54:33.680 --> 03:54:39.280
most most boring things I've ever heard anyone say. Possibly,

1330
03:54:42.159 --> 03:54:48.879
but boring or not, everything I said is true. Your

1331
03:54:48.959 --> 03:55:09.559
legs are amazing. Your legs deserve not just respect, they

1332
03:55:09.600 --> 03:55:22.239
deserve to relax deeply. They deserve to take some time

1333
03:55:22.319 --> 03:55:46.040
out of the day to just let go completely. Your

1334
03:55:46.159 --> 03:56:03.959
legs really can relax. And because the legs are so

1335
03:56:05.000 --> 03:56:09.840
such a most, you know, very important part of your body.

1336
03:56:11.079 --> 03:56:13.719
When you relax your legs, the rest of your body

1337
03:56:14.360 --> 03:56:33.120
also naturally follows in that journey of comfort. I can

1338
03:56:33.200 --> 03:56:38.200
feel it in my hips. My hips feel really loose,

1339
03:56:41.440 --> 03:56:45.799
and also in my lower back as well. My lower

1340
03:56:45.840 --> 03:56:51.399
back really feels it feels stretched, even though I'm just

1341
03:56:51.479 --> 03:56:57.760
sitting in a chair and there's no stretching as far

1342
03:56:57.760 --> 03:57:00.920
as I'm aware that I'm doing. It's almost as if

1343
03:57:00.920 --> 03:57:04.959
the muscles are just relaxed so much that there is

1344
03:57:05.000 --> 03:57:13.479
a natural stretch as the tension has reduced a lot.

1345
03:57:29.840 --> 03:57:32.920
And I'm now going to count down from ten down

1346
03:57:32.959 --> 03:57:44.319
to one, and you can continue to feel wonderfully relaxed.

1347
03:57:48.120 --> 03:58:21.040
Ten nine, eight, seven, h six five four three two

1348
03:58:24.239 --> 03:58:42.200
one relax. So I'm just going to count down from

1349
03:58:42.239 --> 03:58:46.760
five down to one, and as a countdown. If you

1350
03:58:46.879 --> 03:58:53.799
just focus on the numbers, just the numbers counting down,

1351
03:58:54.799 --> 03:59:04.000
and notice how you feel in this moment as you

1352
03:59:04.079 --> 03:59:11.639
hear the numbers counting down, knowing that those numbers counting

1353
03:59:11.719 --> 03:59:21.920
down represent you feeling calmer, not just in your body,

1354
03:59:22.000 --> 03:59:30.399
but also relaxing your mind. Just notice how you feel.

1355
03:59:31.280 --> 03:59:37.200
There's nothing to do, there's nothing to say, there's nothing

1356
03:59:37.319 --> 04:00:29.000
to think about. Starting with number five, four, three, two one.

1357
04:00:29.959 --> 04:00:42.280
As you notice the gradual letting go of the tension

1358
04:00:42.440 --> 04:00:49.639
in your body, you may also begin to notice and

1359
04:00:49.760 --> 04:01:00.959
be aware of how your mind is starting to slow down.

1360
04:01:01.239 --> 04:01:07.639
This is just a natural thing that happens. It's not

1361
04:01:07.799 --> 04:01:13.040
really a special procedure. It's just natural because as your

1362
04:01:14.319 --> 04:01:20.360
body relaxes, your mind also starts to relax. And the

1363
04:01:20.399 --> 04:01:24.040
more your mind relaxes, the more your body relaxes. It's

1364
04:01:24.200 --> 04:01:36.399
just a continuous circle of relaxation. And is that calmness

1365
04:01:36.479 --> 04:01:43.639
that comes from relative quietness. You know, even even if

1366
04:01:43.680 --> 04:01:50.559
there's background sounds either your side or mind, it's still

1367
04:01:51.000 --> 04:01:56.319
going to be quite calm. You know, you haven't got

1368
04:01:56.319 --> 04:02:01.479
the television on, there's no music in the background, unless

1369
04:02:01.520 --> 04:02:08.959
you're listening to the recording with music of course you're

1370
04:02:09.120 --> 04:02:11.200
very likely not going to be sitting in a room

1371
04:02:11.280 --> 04:02:15.920
with other people. Of course you might be, but generally

1372
04:02:16.040 --> 04:02:20.600
it's more ideal if you can do this on your own,

1373
04:02:20.840 --> 04:02:31.040
so no distractions, and when you stop thinking about stuff,

1374
04:02:37.520 --> 04:02:47.799
relaxation automatically rises, a sense of comfort starts to grow,

1375
04:02:52.280 --> 04:02:59.040
and without trying to build it up into something fantastical

1376
04:02:59.360 --> 04:03:11.159
or something magical, this is just a natural process, something

1377
04:03:11.280 --> 04:03:21.479
that's easy to accomplish. In fact, it's almost you know,

1378
04:03:21.559 --> 04:03:28.440
the sense of relaxing completely happens really when you put

1379
04:03:28.600 --> 04:03:32.520
no effort into it. It's not something that you can

1380
04:03:32.559 --> 04:03:44.239
really force. It's something that happens naturally. And part of

1381
04:03:44.600 --> 04:03:55.520
the process of this recording and others is simply two

1382
04:03:56.440 --> 04:04:06.920
allow you to take it advantage of this space this time,

1383
04:04:09.799 --> 04:04:20.959
to just let go, to just be here, to be

1384
04:04:21.360 --> 04:04:34.799
in tune with how you feel, yet with the intention

1385
04:04:37.000 --> 04:04:48.479
of wanting to relax deeply and maybe even to fall asleep,

1386
04:04:49.600 --> 04:04:54.840
depending on what it is that you wish for yourself

1387
04:04:56.559 --> 04:05:11.639
in this moment. As we know, relaxing is the majority

1388
04:05:12.840 --> 04:05:17.360
of the process of falling asleep. The actual falling asleep

1389
04:05:17.399 --> 04:05:24.319
part is the tiny bit at the end, the deeper

1390
04:05:25.479 --> 04:05:47.959
relaxed you become the easier you find yourself drifting. You

1391
04:05:48.000 --> 04:05:56.479
can also, if you choose stay focused on my voice

1392
04:05:56.799 --> 04:06:23.600
and really enjoy the process of gradually relaxing each muscle

1393
04:06:28.200 --> 04:06:55.120
in your body effortlessly and just observing the sensation of

1394
04:06:55.360 --> 04:07:11.000
letting go completely. This time, I'm going to count from

1395
04:07:11.200 --> 04:07:21.399
six down to one, and you can notice your mind

1396
04:07:24.000 --> 04:07:37.440
calming down more with each number that you hear me say, naturally,

1397
04:07:38.479 --> 04:09:17.920
feeling calm and slow and peaceful. Six, five, four, three,

1398
04:09:51.079 --> 04:10:47.879
two one, being aware of how your mind to slowed

1399
04:10:50.000 --> 04:11:16.440
right down, sinking deeply into relaxation. And as you focus

1400
04:11:16.559 --> 04:11:25.040
on your mind, you may notice that there are some

1401
04:11:25.799 --> 04:11:35.200
thoughts still there, maybe some stubborn thoughts that for some

1402
04:11:35.440 --> 04:11:48.520
reason perhaps need your attention. That's what you can do

1403
04:11:48.639 --> 04:12:01.760
is send love to those thoughts. Spring call those thoughts

1404
04:12:06.200 --> 04:12:12.120
with love like little petals from a flower. Just sprinkle

1405
04:12:12.159 --> 04:12:19.319
it over them, petals filled with love towards those thoughts,

1406
04:12:19.879 --> 04:12:26.719
to let those thoughts know that you're not abandoned in them.

1407
04:12:27.639 --> 04:12:35.479
You just need them. You require them to just calm down,

1408
04:12:37.719 --> 04:12:55.159
slow down, quiet down for now. So as you focus

1409
04:12:55.239 --> 04:13:00.559
on those remaining thoughts as we count down this time,

1410
04:13:00.639 --> 04:13:09.120
from seven down to one. With each number, just imagine

1411
04:13:09.239 --> 04:13:25.399
sprinkling those flower petals of love, kindness, gratitude over those thoughts,

1412
04:13:30.440 --> 04:13:36.680
which will allow them to just melt away and relax deeply.

1413
04:13:40.799 --> 04:13:55.280
With every number, those thoughts will become more and more relaxed.

1414
04:14:00.840 --> 04:16:32.000
Starting with number seven, six, five, four, three, one. And

1415
04:16:32.200 --> 04:16:53.360
as you now notice how relaxed you're feeling in your body,

1416
04:16:58.000 --> 04:17:11.200
were going to focus on your hands, because the more

1417
04:17:11.319 --> 04:17:18.399
relaxed your hands are, the more relaxed your body and

1418
04:17:18.680 --> 04:17:40.399
mind are. And you focus on your hands and your fingers,

1419
04:17:45.760 --> 04:17:50.520
there's nothing needed to be done. There's no clenching of

1420
04:17:50.840 --> 04:17:55.399
fists or tents in the fingers or anything like that.

1421
04:18:02.600 --> 04:18:16.879
It's just noticing and focusing on your hands, noticing how

1422
04:18:16.920 --> 04:18:41.680
they feel. Because the more relaxed your hands feel, the

1423
04:18:41.920 --> 04:18:51.399
calmer your mind feels, and the more comfort you feel

1424
04:18:53.399 --> 04:19:26.440
throughout your body. You may have already noticed you mind

1425
04:19:26.799 --> 04:19:56.719
is starting to dressed faim just on your hands and fingers,

1426
04:20:01.520 --> 04:20:15.360
allowing them to experience a real deepening of that relaxation

1427
04:20:17.079 --> 04:20:35.000
in your hands and fingers more and more relaxed with

1428
04:20:35.159 --> 04:20:53.840
each number from eight down to one, you can almost

1429
04:20:55.600 --> 04:21:05.680
feel that healing and relax energy spreading into your hands

1430
04:21:06.280 --> 04:21:27.559
and fingers, becoming yelling, more relaxing with each number you hear,

1431
04:21:31.520 --> 04:21:46.760
going down from eight down to one, drifting, drifting again,

1432
04:21:51.719 --> 04:25:52.440
starting with number eight, seven, six, five, four, three, just

1433
04:25:52.639 --> 04:26:01.840
being here now, nothing to think about, nothing to do,

1434
04:26:03.280 --> 04:26:17.239
nothing to say, and everything just feels calmer. And this

1435
04:26:17.479 --> 04:26:25.200
is your natural state of being. This is how you

1436
04:26:25.360 --> 04:26:32.319
just normally feel when you take away all that other

1437
04:26:32.680 --> 04:26:39.760
stuff that we add, you know, things like stress and

1438
04:26:39.840 --> 04:26:56.079
worrying and overthinking and anxiety, tension, just generally thinking about stuff.

1439
04:26:58.040 --> 04:27:01.559
And you take that away, which is what we do.

1440
04:27:02.120 --> 04:27:14.040
What we do now, you're left with a real sense

1441
04:27:14.639 --> 04:27:27.200
of peacefulness, which comes to you very quickly because ultimately

1442
04:27:27.760 --> 04:27:41.479
it's just a feeling, a feeling of comfort. It's almost

1443
04:27:41.559 --> 04:27:45.159
as if you've gone inside yourself and you've found a

1444
04:27:45.360 --> 04:27:59.319
special place where everything is peaceful, a place where you

1445
04:27:59.440 --> 04:28:10.000
can feel relaxed and your natural sense of comfort, a

1446
04:28:10.079 --> 04:28:18.639
place where you can be you, where you can accept

1447
04:28:18.719 --> 04:28:24.920
yourself for who you are, a place where you're not

1448
04:28:25.000 --> 04:28:35.479
trying to please anybody else ever, a place where you

1449
04:28:35.559 --> 04:28:45.200
can actually not just love yourself, but in some ways

1450
04:28:45.239 --> 04:28:54.399
more importantly, you can like yourself appreciate who you are,

1451
04:29:03.040 --> 04:29:09.280
and that sense of gratitude is in the air all

1452
04:29:09.319 --> 04:29:22.840
around you. That's also a place where you can actually

1453
04:29:23.280 --> 04:29:37.920
feel the healing energy soaking into your body. Heathing energy

1454
04:29:38.840 --> 04:29:50.239
soaking into your body, and that healing energy spreads through

1455
04:29:50.280 --> 04:30:01.040
your veins, traveling to each and every single part of

1456
04:30:01.159 --> 04:30:11.000
your body, and you start to realize that actually, that

1457
04:30:11.280 --> 04:30:20.040
healing energy, it's not just entered into your brain, it's

1458
04:30:20.120 --> 04:30:32.079
become part of your brain, and that spinal fluid is

1459
04:30:32.159 --> 04:30:43.159
now mixed with healing energy, not just allowing you to

1460
04:30:43.440 --> 04:30:51.120
feel so much more relaxed and healthy in this moment,

1461
04:30:55.559 --> 04:31:05.040
but also you start to realize that actually, what's happening

1462
04:31:05.200 --> 04:31:13.799
now with that healing, relaxing energy spreading through your body,

1463
04:31:15.680 --> 04:31:26.520
it's actually changing your life. It's actually changing the way

1464
04:31:26.600 --> 04:31:33.200
you're going to feel not just now, but tomorrow and

1465
04:31:33.319 --> 04:31:42.280
the next day. As your health improves, not just your

1466
04:31:42.319 --> 04:31:50.159
physical health but your mental health. Things that used to

1467
04:31:50.280 --> 04:31:56.399
bother you in the past, for some reason, no longer

1468
04:31:57.719 --> 04:32:04.280
have the effect that they used to because something has

1469
04:32:04.719 --> 04:32:17.760
changed deep within you. Maybe things that used to cause

1470
04:32:17.840 --> 04:32:29.840
you to feel anger no longer have that power to

1471
04:32:29.959 --> 04:32:35.000
control you the way they seem to be able to

1472
04:32:35.200 --> 04:32:46.760
before as you realize that you're the one who decides

1473
04:32:50.000 --> 04:33:00.959
what affects you. You're the one who decides to feel

1474
04:33:01.440 --> 04:33:14.799
relaxed and calm when you choose to enjoy noticing these

1475
04:33:15.319 --> 04:33:29.720
natural developments of healing, continuing to grow and improve your

1476
04:33:29.799 --> 04:33:42.720
life day by day, including of course, your ability to

1477
04:33:42.840 --> 04:33:58.520
relax so much easier and sleeping is the most natural

1478
04:33:58.720 --> 04:34:09.279
thing in the world to you, because falling asleep is

1479
04:34:09.360 --> 04:34:20.119
something that you've done so many times in your life,

1480
04:34:20.759 --> 04:34:24.840
and you know that you were born, as we all were,

1481
04:34:25.599 --> 04:34:35.799
with the ability to fall asleep naturally. We were born

1482
04:34:36.919 --> 04:34:47.360
with that ability to just drift off into a deep,

1483
04:34:48.599 --> 04:35:00.119
healing sleep. Even when we're kids, sometimes will fall a

1484
04:35:00.159 --> 04:35:05.400
sleep when we don't even want to try to stay awake.

1485
04:35:06.720 --> 04:35:10.240
Maybe it's a birthday in the morning, or it's Christmas

1486
04:35:10.360 --> 04:35:14.159
or holiday or something we look forward to. We don't

1487
04:35:14.200 --> 04:35:18.840
want to go to sleep. But the more we want

1488
04:35:18.840 --> 04:35:24.040
to stay awake, the more we just start to drift.

1489
04:35:28.159 --> 04:35:32.200
And the more you fight drifting, the more you try

1490
04:35:32.240 --> 04:35:37.400
and stop yourself and drift in asleep, the deeper and

1491
04:35:37.599 --> 04:35:49.240
stronger that drifting becomes. Because we're born not just with

1492
04:35:49.400 --> 04:35:55.840
the need to relax deeply and to naturally fall asleep.

1493
04:35:59.040 --> 04:36:05.319
But it's our birth right, it's part of our DNA,

1494
04:36:12.319 --> 04:36:17.400
and sometimes as we get older in life, perhaps at

1495
04:36:17.599 --> 04:36:30.799
times we have forgotten that relaxing completely. It's not only

1496
04:36:31.959 --> 04:36:55.479
a wonderfully pleasant experience, it's also really easy. It's very

1497
04:36:56.279 --> 04:37:02.599
very easy to let go, because that's all it is.

1498
04:37:02.680 --> 04:37:17.479
It's just deciding to let go. And when you press

1499
04:37:17.639 --> 04:37:25.840
the play button on my recordings, you have given permission

1500
04:37:28.159 --> 04:37:35.919
for my voice to relax you. When you press that

1501
04:37:36.080 --> 04:37:41.680
play button, you have given me permission for my words

1502
04:37:45.479 --> 04:37:55.919
to affect you in a positive, only a positive way,

1503
04:37:59.759 --> 04:38:23.400
opening up your mind. Two useful and healing suggestions that

1504
04:38:23.520 --> 04:38:34.840
can have such an amazing effect on how you feel

1505
04:38:35.439 --> 04:38:49.639
right now, as well as those changes that continue long

1506
04:38:50.040 --> 04:39:00.000
after the recording ends, those changes within you that continue

1507
04:39:00.200 --> 04:39:13.840
you to flourish and grow, transforming your life in a positive,

1508
04:39:15.639 --> 04:39:25.319
beautiful way, allowing you to move forward in your life

1509
04:39:26.720 --> 04:39:41.560
in the direction that you choose for yourself. And this feeling,

1510
04:39:44.279 --> 04:39:52.400
this feeling that you can experience of safety, comfort, calmness,

1511
04:40:00.200 --> 04:40:14.119
just feels so nice. It's such a healthy place to be,

1512
04:40:22.000 --> 04:40:35.799
and that positivity grows within you each and every day.

1513
04:40:38.840 --> 04:40:48.680
Moving forward, you're going to find that you're more relaxed

1514
04:40:51.000 --> 04:41:03.360
physically and in your mind is more relaxed. And it's

1515
04:41:03.400 --> 04:41:09.000
not that you're thinking slower, it's just that your mind

1516
04:41:09.040 --> 04:41:20.959
will be less clogged up with unnecessary negativity because from

1517
04:41:21.000 --> 04:41:31.319
now on, your mind rejects negativity. From now on, you're

1518
04:41:31.360 --> 04:41:42.200
going to start noticing when negativity arises, and you can

1519
04:41:42.360 --> 04:41:56.360
just say stop, stop, and that negativity will turn around

1520
04:41:56.919 --> 04:42:16.319
and leave you alone. Stop and that negativity would disappear.

1521
04:42:24.439 --> 04:42:30.959
And as you notice that you feel way more relaxed

1522
04:42:32.360 --> 04:42:47.759
than you probably expected, you can now congratulate yourself because

1523
04:42:47.919 --> 04:42:54.319
you're the person that has done this. You are the

1524
04:42:54.439 --> 04:42:59.520
one that has opened your mind up to the simple

1525
04:42:59.639 --> 04:43:08.400
fact you can feel more relaxed in your body and

1526
04:43:08.560 --> 04:43:20.000
in your mind. You've opened your mind up to the

1527
04:43:20.119 --> 04:43:27.799
birthright of being able to just fall asleep easily when

1528
04:43:28.400 --> 04:43:41.919
you choose. And that's a nice feeling. Don't you think

1529
04:43:44.479 --> 04:43:53.400
it feels nice? Doesn't it? To feel calm? All that

1530
04:43:53.720 --> 04:43:58.840
healing energy is spreading through your body and your mind

1531
04:44:04.799 --> 04:44:15.720
to spend time a special place where negativity can no

1532
04:44:15.840 --> 04:44:28.959
longer enter. Negativity is banned. It's bad, it's not allowed.

1533
04:44:29.200 --> 04:44:35.439
Entry doesn't. It doesn't. This doesn't deserve to be here,

1534
04:44:35.759 --> 04:44:46.759
It doesn't belong here. Negativity has no place in your life,

1535
04:44:54.880 --> 04:45:04.439
which makes room for more comfort, more more heathing, more relaxation,

1536
04:45:09.240 --> 04:45:34.319
more peace. It feels nice, doesn't it? Just the let

1537
04:45:34.400 --> 04:45:55.840
go with everything. I'm gonna count down now from twenty

1538
04:45:56.040 --> 04:46:05.840
down to one. You can continue to relax. If you choose,

1539
04:46:06.119 --> 04:46:19.680
you can drift to sleep with every number you hear

1540
04:46:19.840 --> 04:46:31.439
me say, you can fill twice as relaxed, or if

1541
04:46:31.439 --> 04:48:46.159
you choose, you can fill twice as sleepy now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thteen, twelve, eleven, ten, nine, eight, seven,

1542
04:48:47.200 --> 04:49:41.479
six five. Oh, this is your time to just take

1543
04:49:41.520 --> 04:49:56.639
a break, your time to relax, to allow your mind

1544
04:49:56.759 --> 04:50:14.000
to slow down, to give yourself permission to take a

1545
04:50:14.119 --> 04:50:28.119
break from everything. And you're the only person that can

1546
04:50:28.240 --> 04:50:34.360
make that decision. You're the only person that can actually

1547
04:50:34.400 --> 04:50:53.919
tell your mind to just relax, to just take some

1548
04:50:54.119 --> 04:51:06.959
time off so that you can focus on your body,

1549
04:51:07.919 --> 04:51:22.880
getting in touch with how you feel physically. And in

1550
04:51:22.959 --> 04:51:30.759
the process of this body scan where you focus on

1551
04:51:30.919 --> 04:51:41.080
different parts of your body, those parts that you focus

1552
04:51:41.119 --> 04:51:52.919
on and observe. Even though you're not purposely requesting for

1553
04:51:53.040 --> 04:51:59.119
those parts of your body to relax, it's kind of expected.

1554
04:52:00.680 --> 04:52:06.319
You expect when you listen to my voice to feel

1555
04:52:07.240 --> 04:52:20.959
more relaxed naturally, because when you're listening to me, your

1556
04:52:21.000 --> 04:52:33.319
attention is focused on my words, and as my words

1557
04:52:34.240 --> 04:52:47.119
guide you to focus on those parts of your body,

1558
04:52:48.200 --> 04:53:10.400
your focus increases, which actually calms your mind. And when

1559
04:53:10.400 --> 04:53:29.799
your mind calms down, your body relaxes. And when your

1560
04:53:29.799 --> 04:53:53.599
body calms down, your mind relaxes. And even though we've

1561
04:53:53.759 --> 04:54:02.639
not really started the focus on your body, you can

1562
04:54:03.240 --> 04:54:18.639
already feel that healing energy spreading through your body, pushing

1563
04:54:18.840 --> 04:54:33.119
out stress and tension, healing all the parts of your body,

1564
04:54:35.000 --> 04:54:42.759
including your skin, your bones, your blood, all of your

1565
04:54:42.880 --> 04:54:48.639
organs inside your body, all of the muscles, all of

1566
04:54:48.680 --> 04:54:56.159
the fat, all of everything, every hair on your body

1567
04:54:58.319 --> 04:55:09.680
is filled with that health energy. And when your brain

1568
04:55:14.279 --> 04:55:27.479
fills with that healing energy, the feeling of comfort and

1569
04:55:27.680 --> 04:55:54.479
relaxation increases, deeply increases in a way that your mind

1570
04:55:57.400 --> 04:56:10.959
starts to feel perhaps bit drowsy because it's not needed,

1571
04:56:14.319 --> 04:56:33.799
and it may start to drift if that's what's needed. So,

1572
04:56:33.880 --> 04:56:38.680
if you're listening to this, and what you need is

1573
04:56:38.840 --> 04:56:45.080
deep relaxation, that's what you get. If what you need

1574
04:56:45.240 --> 04:56:54.360
is to fall asleep naturally and easily as your mind drifts,

1575
04:56:56.520 --> 04:57:10.279
that's also what will happen. Because by pressing that play

1576
04:57:10.400 --> 04:57:15.759
button on the podcast and listening to me, you give

1577
04:57:16.080 --> 04:57:28.840
permission for your body and your mind. In fact, you

1578
04:57:28.919 --> 04:57:33.520
give the command to your body and your mind to

1579
04:57:33.599 --> 04:57:46.319
relax deeply and to drift off to sleep if that's

1580
04:57:46.599 --> 04:58:03.000
what you want or need. As I focus on the

1581
04:58:03.119 --> 04:58:14.479
different parts of your body, you may start to just drift,

1582
04:58:18.560 --> 04:58:22.520
and then you come back again and you hear me talking,

1583
04:58:22.799 --> 04:58:31.240
and I'm focusing on a different part of your body,

1584
04:58:31.840 --> 04:58:41.400
and you may find yourself drifting, but you don't realize

1585
04:58:41.520 --> 04:58:48.959
you're drifting until you stop drifting and you're alert again

1586
04:58:49.919 --> 04:58:55.720
to my voice. Focusing on a different part of your

1587
04:58:55.759 --> 04:59:07.240
body starts to relax even deeper, because that drifting is

1588
04:59:07.360 --> 04:59:19.799
basically you already in the sleep zone. And the more

1589
04:59:19.880 --> 04:59:25.599
you drift, the longer you drift, and the longer you drift,

1590
04:59:28.720 --> 04:59:40.840
eventually that drifting continues into sleep, and that's the last

1591
04:59:40.959 --> 04:59:50.240
you remember until you wake up in your own time.

1592
04:59:51.520 --> 04:59:56.040
When you experience the right amount of sleep, for you,

1593
05:00:00.080 --> 05:00:04.880
because when you do and if you do fall asleep,

1594
05:00:05.080 --> 05:00:32.319
it's extremely pleasant. So relaxing, so deep healing sleep. I'm

1595
05:00:32.319 --> 05:00:39.799
going it feels so nice to relax into your own

1596
05:00:39.919 --> 05:00:48.560
body and mind as you as you feel that healing

1597
05:00:48.759 --> 05:01:01.720
energy is spreading through you, relaxing use so deeply. Axing

1598
05:01:02.040 --> 05:01:18.880
is so so deeply. As we start to focus on

1599
05:01:18.959 --> 05:01:41.639
your eyes, moving down to your jaw, down to your neck,

1600
05:01:49.080 --> 05:02:37.360
your shoulders, arms, hand, fingers, you chest, stomach, you back,

1601
05:02:43.919 --> 05:03:38.599
his spine, youps, your legs, your feet, your toes, and

1602
05:03:38.799 --> 05:03:52.080
the feeding heetings spreading and growing inside your body, feeling

1603
05:03:52.119 --> 05:04:07.720
you up. Now let's focus again on parts of your body,

1604
05:04:08.400 --> 05:04:18.279
focusing this time on your forehead. Now on your mouth,

1605
05:04:19.479 --> 05:04:39.680
your lips, your tongue, the whole of your mouth. Focus

1606
05:04:39.720 --> 05:04:51.040
in on your fingers. Maybe you could move your fingers

1607
05:04:51.080 --> 05:04:56.240
a little bit. You can focus on each one individually,

1608
05:05:02.400 --> 05:05:09.639
both hands and even though if you focus on both

1609
05:05:09.680 --> 05:05:15.119
of your hands now they almost seemed to just melt

1610
05:05:15.240 --> 05:05:24.159
into one. Where does your right hand start in your

1611
05:05:24.240 --> 05:05:39.400
left hand end, almost as if just mixed together. Now

1612
05:05:39.560 --> 05:05:50.560
focusing on your knees, just noticing how your knees fell.

1613
05:06:07.240 --> 05:06:14.959
Now focusing on your elbows, focusing on both of your elbows,

1614
05:06:21.159 --> 05:06:57.119
just observing the feeling of your elbows. Now, focusing observing

1615
05:06:58.520 --> 05:07:14.240
the back of your neck, feeding the energy the back

1616
05:07:14.360 --> 05:08:04.880
of your neck, absurd from ankles. Being aware of physical

1617
05:08:05.279 --> 05:09:19.799
sensations in your ankles. Noticing now your toes on both

1618
05:09:19.840 --> 05:09:41.159
of your feet, being aware how your toes feel right now.

1619
05:10:12.040 --> 05:10:47.119
Notice thin high your entire body feels, noticing your mind

1620
05:10:49.799 --> 05:11:47.400
feels now letting go, letting go, letting go everything, letting go,

1621
05:11:53.680 --> 05:12:28.720
letting go, letting go everything everything. I'm going to start now,

1622
05:12:30.200 --> 05:12:32.119
and I would like you just, first of all, just

1623
05:12:32.159 --> 05:12:40.240
to see yourself lying down on that message table, lying

1624
05:12:40.319 --> 05:12:45.479
on your front. Your head is supported, your arms are supported,

1625
05:12:49.959 --> 05:12:56.240
and you feel comfortable and breathing. It's really easy, and

1626
05:12:56.360 --> 05:13:03.240
you feel you feel confident in how you look as well.

1627
05:13:03.319 --> 05:13:08.279
So there's none of that issue of body problems or shyness,

1628
05:13:08.840 --> 05:13:17.000
because I'm a professional and this is a therapy session,

1629
05:13:17.799 --> 05:13:25.880
so none of that stuff matters whatsoever. This is about you.

1630
05:13:28.599 --> 05:13:34.479
This is about how you feel and how you can

1631
05:13:35.799 --> 05:13:41.639
enjoy that sense of comfort and relaxation that comes from

1632
05:13:42.840 --> 05:13:49.040
letting go and allowing my hands, my fingers to relax

1633
05:13:49.119 --> 05:14:01.279
you by a message your body starts off just by

1634
05:14:01.319 --> 05:14:07.919
placing my hands on the back of your head, just gently,

1635
05:14:08.880 --> 05:14:12.840
just so you can feel, well, my hands feel like

1636
05:14:13.000 --> 05:14:19.919
really on you. So you can maybe feel the warmth

1637
05:14:19.959 --> 05:14:25.479
of my hands on the back of your head. With

1638
05:14:25.639 --> 05:14:29.000
my hands to the side of your head, not pressing,

1639
05:14:29.119 --> 05:14:35.520
but just holding there very gently, maybe over your ears,

1640
05:14:36.000 --> 05:14:39.000
and a little bit on your face, just so you

1641
05:14:39.040 --> 05:14:45.639
can feel my hands so you can become accustomed.

1642
05:14:46.520 --> 05:14:55.240
To them.

1643
05:14:55.599 --> 05:14:57.799
And now put my hands on the back of your

1644
05:14:57.840 --> 05:15:05.279
head again and gently let them slide down onto the

1645
05:15:05.279 --> 05:15:22.319
back of your neck. You can feel my hands gently

1646
05:15:22.520 --> 05:15:29.520
stroking the back of your neck to start with, just

1647
05:15:29.560 --> 05:15:33.639
so you can get used to the feeling with my

1648
05:15:33.799 --> 05:15:41.799
hands on your skin, get accustomed to realize that you're

1649
05:15:41.880 --> 05:15:51.880
safe and it's all good, it's all fine. And I'm

1650
05:15:51.919 --> 05:15:56.159
going to start gently messaging the muscles in the back

1651
05:15:56.200 --> 05:16:11.919
of your neck with both hands. Now, this is a

1652
05:16:12.040 --> 05:16:19.040
very trusting situation, really, because our next is so fragile

1653
05:16:20.319 --> 05:16:23.799
and to have someone have their hands around your neck

1654
05:16:24.560 --> 05:16:29.959
in that way can sometimes be problematic for people, which

1655
05:16:29.959 --> 05:16:34.360
is why massages are quite good, because it allows you

1656
05:16:34.439 --> 05:16:48.520
to relax and to get in touch with trust, to

1657
05:16:48.599 --> 05:17:01.200
feel peaceful and calm. There's a message the sides of

1658
05:17:01.279 --> 05:17:09.200
your neck. Gently moving from the bottom of your neck.

1659
05:17:10.880 --> 05:17:13.400
It would be sort of near where your shoulders start,

1660
05:17:13.439 --> 05:17:20.159
I guess, all the way up to your jaw, your

1661
05:17:20.200 --> 05:17:26.720
ears kind of area that side of your neck. Of course,

1662
05:17:26.720 --> 05:17:29.319
it's a lot longer than the front of your neck.

1663
05:17:42.200 --> 05:17:49.319
And then message in the back of your neck, especially

1664
05:17:49.319 --> 05:17:57.799
that area where perhaps we hold tension, and as that

1665
05:17:57.919 --> 05:18:02.400
area's message, you can actually you feel a sense of

1666
05:18:02.520 --> 05:18:10.560
release in the back of your neck and maybe you

1667
05:18:10.720 --> 05:18:16.080
can breathe it out as well. Notice how it feels.

1668
05:18:16.240 --> 05:18:28.919
Notice how you feel. And then moving down to that

1669
05:18:29.119 --> 05:18:34.479
area between your neck and your shoulders, that muscle area,

1670
05:18:37.159 --> 05:18:44.639
starting to message that area on both sides. I mean,

1671
05:18:44.639 --> 05:18:47.000
this would be the area that a lot of people

1672
05:18:47.000 --> 05:18:49.880
would message if they were going to give you, like

1673
05:18:49.959 --> 05:18:55.919
a shoulder message. Even that's not technically the shoulders, but

1674
05:18:56.040 --> 05:18:58.959
it's all the muscles that lead to the shoulders.

1675
05:19:00.119 --> 05:19:01.040
From the neck.

1676
05:19:02.880 --> 05:19:08.479
And again that can hold tension and stress. And when

1677
05:19:08.479 --> 05:19:16.439
massaged sometimes a nice deep message is useful, and you

1678
05:19:16.680 --> 05:19:33.919
decide how deep that message is and just allow my

1679
05:19:34.080 --> 05:19:39.720
knuckles just to dig in to get to those muscles

1680
05:19:39.799 --> 05:19:50.159
and to realy relaxed all the time being firm yet

1681
05:19:50.560 --> 05:20:09.919
gentle with you and just stroking down the area to

1682
05:20:10.040 --> 05:20:18.880
your actual shoulders, moving to the muscles of your shoulders,

1683
05:20:22.000 --> 05:20:26.799
and maybe initially just pulling up the shoulders a little

1684
05:20:26.840 --> 05:20:30.240
bit of the table just to give you a little

1685
05:20:30.279 --> 05:20:40.759
bit of a stretch, but very gently. And you've got

1686
05:20:40.759 --> 05:20:44.360
the muscles at the front of your shoulders, the sides

1687
05:20:44.560 --> 05:20:55.200
and the back. Again, this is a part that can

1688
05:20:55.279 --> 05:21:00.520
really take quite a bit of pressure, quite a bit

1689
05:21:00.560 --> 05:21:10.799
of needing if if you wish to really release the

1690
05:21:10.959 --> 05:21:19.240
tension to really get into those muscles, and you can

1691
05:21:19.319 --> 05:21:24.919
let your fingers in there. They can feel really nice

1692
05:21:25.479 --> 05:21:33.080
sometimes just being stroked gently or being massaged quite strongly.

1693
05:21:36.720 --> 05:21:46.159
It can all be beneficial to the realization put the

1694
05:21:46.240 --> 05:21:59.799
muscles in your shoulders. Now to move down your arms,

1695
05:22:06.319 --> 05:22:09.880
we do one arm at a time, starting with your

1696
05:22:10.000 --> 05:22:20.759
right arm, will I DearS, I just lift your arm up,

1697
05:22:21.639 --> 05:22:26.720
just hold it to the side of you that way

1698
05:22:26.759 --> 05:22:33.279
it still be attached, and I just message the tops

1699
05:22:33.279 --> 05:22:46.720
of your arms all the way down to your forearms

1700
05:22:49.400 --> 05:23:13.360
into your wrists, gently massaging that part. The softer part,

1701
05:23:13.400 --> 05:23:19.959
which is the under part of the arm, which leads

1702
05:23:20.000 --> 05:23:24.919
to the crease in your elbow the inside it's much

1703
05:23:25.360 --> 05:23:42.279
more sensitive skin. Sometimes just having that stroked, I feel

1704
05:23:42.439 --> 05:23:59.119
really nice, pleasurable and relaxing. Now moving down to your

1705
05:23:59.200 --> 05:24:12.159
right hand, just holding your hand in both of my hands,

1706
05:24:17.880 --> 05:24:23.520
just pressing gently on the back of your hand and

1707
05:24:23.799 --> 05:24:32.759
stretching your fingers ever so lightly at the same time,

1708
05:24:34.840 --> 05:24:47.919
pressing down and massaging each finger, and then starting to

1709
05:24:48.119 --> 05:24:59.439
massage the palms of the hand. Just turning the hand gently,

1710
05:25:01.200 --> 05:25:11.080
stretching it gently, and actually having your hand held can

1711
05:25:11.200 --> 05:25:18.040
really be an emotional experience sometimes even if it is

1712
05:25:18.240 --> 05:25:23.680
a stranger, so when you don't know very well, like

1713
05:25:23.759 --> 05:25:30.720
a massage person or a therapist, maybe because it's intimate

1714
05:25:38.279 --> 05:25:50.279
and you can feel nice and you can feel safe.

1715
05:25:50.919 --> 05:25:53.840
And as I put that right arm back down where

1716
05:25:53.880 --> 05:26:06.200
it was, did the same with your left arm, exactly

1717
05:26:06.319 --> 05:26:15.919
the same. Massage in the muscles and your arm all

1718
05:26:15.959 --> 05:26:24.000
the way down, do your rest stroking the inside of

1719
05:26:24.080 --> 05:26:34.919
your arm, just being gentle or as firm as you require,

1720
05:26:43.479 --> 05:26:56.799
and then massage in your left hand, stretching the fingers gently,

1721
05:26:59.279 --> 05:27:15.000
massage in the palm of your left hand, and you

1722
05:27:15.080 --> 05:27:43.159
can feel so so relaxing, so comforting, and I just

1723
05:27:43.319 --> 05:27:56.240
rest your left arm back down. Start to message your back,

1724
05:27:57.919 --> 05:28:06.000
the biggest part of your body, starting at the top,

1725
05:28:09.200 --> 05:28:13.159
starting again where he already have been, the area at

1726
05:28:13.159 --> 05:28:17.639
the top in between his shoulders, k near your neck.

1727
05:28:19.360 --> 05:28:23.840
Going back the massage in that area again, but this

1728
05:28:24.159 --> 05:28:37.720
time moving downwards, taking a downward stroke to the middle

1729
05:28:37.759 --> 05:28:46.000
of your back, working from the outside inwards, a massage

1730
05:28:46.040 --> 05:28:53.360
in the your back, but the the outsides of your back,

1731
05:28:57.479 --> 05:29:11.119
the parts with your arms will maybe rest against almost

1732
05:29:13.240 --> 05:29:25.400
the path that connects your front to your back, and

1733
05:29:25.680 --> 05:29:34.479
just messaging down firmly but gently, as firm as you want,

1734
05:29:37.880 --> 05:29:42.279
moving down and moving across a little bit, and moving

1735
05:29:42.319 --> 05:29:48.360
all the way down again, being very gentle yet firm

1736
05:29:48.560 --> 05:30:00.240
as you choose. Eventually you get to the spine. We

1737
05:30:00.319 --> 05:30:04.400
can message the muscles and either side of your spine

1738
05:30:05.279 --> 05:30:08.319
from the top of your neck all the way down

1739
05:30:11.080 --> 05:30:20.080
to your lower back. We can do that a few times.

1740
05:30:23.080 --> 05:30:31.279
Sometimes people use the knuckle or the two fingers and

1741
05:30:31.439 --> 05:30:37.840
just go your side of the spine almost just push down,

1742
05:30:38.680 --> 05:30:42.360
go all the way down to the bottom of the spine,

1743
05:30:42.599 --> 05:30:52.319
each time releasing tension and opening up the body, stretching

1744
05:30:53.439 --> 05:31:00.400
your body so that you feel more relaxed but at

1745
05:31:00.400 --> 05:31:16.720
the same time rejuvenated. And now I'm going to move

1746
05:31:16.840 --> 05:31:25.200
to one side, to your right side, and from the

1747
05:31:25.200 --> 05:31:30.720
bottom of your ribs to your pelvis, I'm going to

1748
05:31:30.799 --> 05:31:37.479
massage that area of your back. I'll stretch over the

1749
05:31:37.560 --> 05:31:42.400
other side and I will pull the muscles gently and

1750
05:31:42.560 --> 05:31:47.599
massage and push from one end that side or way

1751
05:31:47.680 --> 05:31:52.639
to my side in the middle of fact to where

1752
05:31:52.639 --> 05:31:59.040
your spine is. Massage in that side of your spine

1753
05:31:59.279 --> 05:32:04.520
the opposite side to where I'm standing. It's almost like

1754
05:32:04.720 --> 05:32:12.880
kneading bread. There's that big area which is firm yet

1755
05:32:13.720 --> 05:32:22.639
lots there to message. Potentially one of the most important

1756
05:32:22.639 --> 05:32:30.040
places to actually have a message because you really feel it.

1757
05:32:31.720 --> 05:32:36.759
You really feel the release and the pleasure of having

1758
05:32:36.840 --> 05:32:44.360
your lower back massaged. It releases so much from your

1759
05:32:44.360 --> 05:32:54.479
body that's not useful, starting a healing process which will

1760
05:32:54.479 --> 05:33:07.560
continue long after this recording is over. The message in

1761
05:33:07.639 --> 05:33:10.840
this part of your body not only feels really good

1762
05:33:11.520 --> 05:33:16.639
for you, but it's actually fun to do because it is,

1763
05:33:17.119 --> 05:33:22.159
as I said, like kneading bread. It's a part that

1764
05:33:22.200 --> 05:33:27.439
you can really get hold of and really message deeply.

1765
05:33:29.720 --> 05:33:39.959
If that's your choice, then I'm going to move over

1766
05:33:40.000 --> 05:33:42.400
to the other side of your body and do the

1767
05:33:42.439 --> 05:33:54.360
same with the opposite part of your lawer back, kneading

1768
05:33:54.439 --> 05:34:02.639
and messaging from your sides all the way to the

1769
05:34:02.680 --> 05:34:11.520
middle of your back where your spine is pressing and kneading,

1770
05:34:16.599 --> 05:34:22.040
firm and gentle at the same time. It feels so

1771
05:34:22.759 --> 05:34:35.919
releasing this mixture of pleasure, comfort, release, calmness, relaxation or

1772
05:34:36.080 --> 05:34:46.439
mixed together. Plus there's that feeling from your stomach as

1773
05:34:46.479 --> 05:34:51.319
it's being stretched. Even though you're in your stomach now,

1774
05:34:51.880 --> 05:34:55.680
you can feel it being stretched because that whole area

1775
05:34:55.799 --> 05:35:06.919
is connected to your stomach. Now we're going to move

1776
05:35:07.200 --> 05:35:12.040
or move further up to your top of your body

1777
05:35:12.599 --> 05:35:20.479
and I do the same this time, starting with your

1778
05:35:20.560 --> 05:35:25.840
upper back. Put my hands forward over and mess it

1779
05:35:26.000 --> 05:35:33.040
massage in that area up to your spine, from the

1780
05:35:33.200 --> 05:35:37.360
side of your body up to your spine. So some

1781
05:35:37.479 --> 05:35:44.200
of that massage area, the muscle tissue or whatever fatty

1782
05:35:44.279 --> 05:35:49.799
tissue even will be possibly from your chest. There's all

1783
05:35:49.799 --> 05:35:56.840
connected chest and the back connect together. I'm going to

1784
05:35:56.919 --> 05:36:01.880
be massaging and just pulling some of that skin from

1785
05:36:01.919 --> 05:36:11.400
your side up and massaging the area of your upper

1786
05:36:11.439 --> 05:36:19.799
back all the way to your spine, and then I'll

1787
05:36:19.799 --> 05:36:22.759
move down a bit and I'll continue with the middle

1788
05:36:22.799 --> 05:36:29.919
of your back, doing exactly the same thing as gentle

1789
05:36:30.119 --> 05:36:43.080
or as deep as you choose. Now, I'll move or

1790
05:36:43.360 --> 05:36:47.599
the other side again and do the exact same thing

1791
05:36:48.240 --> 05:36:51.360
with the top of your back on the other side,

1792
05:36:52.400 --> 05:37:08.880
from pretty much underneath your arm area really to your spine,

1793
05:37:11.599 --> 05:37:18.479
and then continuing that all the way down, including your

1794
05:37:18.520 --> 05:37:35.880
lower your middle of your back. I'm gonna go to

1795
05:37:35.959 --> 05:37:42.599
your thighs, the backs of your thighs, and the sides

1796
05:37:42.680 --> 05:37:52.319
of your thighs, starting with your right leg. Massage in

1797
05:37:53.639 --> 05:38:02.880
the back and the sides of your thighs gently and firmly.

1798
05:38:05.000 --> 05:38:08.479
There's a lot of muscles there. It's an area that

1799
05:38:08.520 --> 05:38:12.759
can be very tense at times and maybe needs a

1800
05:38:12.759 --> 05:38:15.279
little bit more pressure than the rest of the body

1801
05:38:16.279 --> 05:38:24.000
that's up to you. You can gently stroke the back

1802
05:38:26.759 --> 05:38:31.159
of your legs where you know, opposite your knee joint

1803
05:38:32.439 --> 05:38:45.400
or underneath your knee joint, very sensitive, gentle area. And

1804
05:38:45.400 --> 05:38:52.799
then working down to your calf muscles, Massage in your

1805
05:38:52.799 --> 05:39:02.200
calf muscles thoroughly and deeply, if you choose, using both

1806
05:39:02.319 --> 05:39:21.040
hands and fingers, stigging deep to your ankles, in the

1807
05:39:21.080 --> 05:39:27.919
back of your back of your ankles, just gently message

1808
05:39:27.959 --> 05:39:39.919
in that area, maybe lifting the leg and stretching a

1809
05:39:39.919 --> 05:40:05.119
little bit. Moving to the right foot, massage in the

1810
05:40:05.159 --> 05:40:12.159
bottom of your feet and the sides of your feet

1811
05:40:19.279 --> 05:40:28.759
gently but firm enough so they don't tickle, and just

1812
05:40:28.880 --> 05:40:34.479
allow the pleasure that you get from having your feet

1813
05:40:34.599 --> 05:40:44.240
massaged to just overtake you as I continue to message

1814
05:40:44.279 --> 05:40:53.759
your feet, the bottoms of your feet, the sides, your arches,

1815
05:40:54.479 --> 05:40:59.240
your heel. You can put a lot of pressure into

1816
05:40:59.279 --> 05:41:05.400
your heel and it feels amazing, Yet the arches need

1817
05:41:05.479 --> 05:41:14.639
to be a bit more gentle. Stretching your toes gently,

1818
05:41:16.560 --> 05:41:21.080
a massage in the bottoms of your toes with my fingers,

1819
05:41:23.319 --> 05:41:37.159
each one individually. Moving over to the left leg to

1820
05:41:37.240 --> 05:41:45.520
do exactly the same thing, starting at the top of

1821
05:41:45.599 --> 05:41:50.240
the thighs, work in the back of the thighs and

1822
05:41:50.319 --> 05:42:02.759
the sides, massaging deeply and gently the whole area, working

1823
05:42:02.840 --> 05:42:11.919
all the way down. And this is an area that

1824
05:42:13.000 --> 05:42:20.880
maybe you could like to spend more time relaxing and messaging.

1825
05:42:23.680 --> 05:42:29.159
So perhaps if you wanted like a bigger future recording,

1826
05:42:29.680 --> 05:42:35.279
I want to spend more time on one particular area

1827
05:42:38.400 --> 05:42:50.520
as you move down to your calf muscles. Massage in

1828
05:42:50.560 --> 05:43:05.919
your calf muscles firmly and gently, move down your aincor

1829
05:43:06.119 --> 05:43:12.200
into your feet, Massage in the backs of your feet,

1830
05:43:14.080 --> 05:43:23.319
the bottoms of your feet, stretching your toes, and massage

1831
05:43:23.360 --> 05:43:30.799
in each tone individually. And the feeling of pleasure and

1832
05:43:31.040 --> 05:43:36.279
release that you experience when your having your feet massaged

1833
05:43:38.040 --> 05:43:57.040
feels really good. Now should turn over in your mind.

1834
05:43:58.360 --> 05:44:11.400
Laying on your back, I'm just gonna start again for

1835
05:44:11.560 --> 05:44:26.400
your neck area, in your shoulders, just to get back

1836
05:44:26.439 --> 05:44:35.959
in touch with that area. And as you move up,

1837
05:44:43.720 --> 05:44:48.560
I can clean my hands, make them more fresh, because

1838
05:44:48.599 --> 05:44:57.799
now I'm gonna message your face gently, starting off with

1839
05:44:57.919 --> 05:45:08.599
your forehead. Your eyes are closed and I can just

1840
05:45:09.119 --> 05:45:15.439
stretch your eyes a little bit, pushing up on your eyebrows,

1841
05:45:22.159 --> 05:45:35.000
just massaging around your scalp, massaging down your cheeks, around

1842
05:45:35.040 --> 05:45:47.680
your ears, into your chawl, gently the sides of your neck,

1843
05:45:51.520 --> 05:46:10.240
your chin. Then just moving down from your neck down

1844
05:46:10.319 --> 05:46:17.680
to your chest, starting him by massage in the very

1845
05:46:17.840 --> 05:46:26.319
top of your chest where the collar phone is. Give

1846
05:46:26.360 --> 05:46:38.159
a side of the collarbone, and then just massage in

1847
05:46:38.279 --> 05:46:59.360
the hole of the chest, moving the chest around because

1848
05:46:59.400 --> 05:47:04.240
it's quite a large area. You can move from one

1849
05:47:04.279 --> 05:47:15.279
side to the next, moving my hands underneath pretty much

1850
05:47:15.279 --> 05:47:24.799
where your arms are, stretching up, stretching some of the

1851
05:47:24.880 --> 05:47:34.159
muscles of your back in the process, moving up over

1852
05:47:34.200 --> 05:47:54.279
your chest, and they're moving down again. Then aloud my

1853
05:47:54.400 --> 05:48:01.959
hands they just message gently and slide down towards your stomach,

1854
05:48:03.720 --> 05:48:10.279
starting in the middle of your chest, and then gradually

1855
05:48:10.479 --> 05:48:17.840
my hand's moving apart and massaging and sliding at the

1856
05:48:17.919 --> 05:48:35.240
same time, moving down to just below your rib cage,

1857
05:48:36.080 --> 05:48:46.599
moving down, then massaging up again, giving your chest all

1858
05:48:46.639 --> 05:49:03.159
the attention that it needs to feel completely relaxed, remembering them.

1859
05:49:03.200 --> 05:49:07.439
I'm also going to be focusing on your sides as well,

1860
05:49:08.919 --> 05:49:15.119
an area that really doesn't get much attention but feels

1861
05:49:15.200 --> 05:49:25.639
really good when it's massaged. Just stroking my hands down

1862
05:49:25.759 --> 05:49:32.880
the sides of your body, just below your arms, all

1863
05:49:32.880 --> 05:49:45.479
the way down to your hips. Now moving to your

1864
05:49:45.520 --> 05:49:51.000
stomach area. I'm going to stand one side of you

1865
05:49:51.599 --> 05:49:56.119
like I did when I did your lower back. I'm

1866
05:49:56.119 --> 05:50:00.840
going to do a similar process of just stretching and

1867
05:50:00.959 --> 05:50:14.680
the muscles from your side, gently massaging from one side

1868
05:50:14.720 --> 05:50:23.279
to the next, move in a whole area from below

1869
05:50:23.319 --> 05:50:27.520
your ribs all the way down to below your belly button,

1870
05:50:34.720 --> 05:50:37.080
and then move around to the other side of you

1871
05:50:37.720 --> 05:50:56.520
and repeat that process of relaxing deeply, calmly. You feel loose,

1872
05:50:58.240 --> 05:51:03.639
you feel free. And it's something about having your stomach

1873
05:51:03.799 --> 05:51:11.840
massage that's different from any other part because we do

1874
05:51:12.279 --> 05:51:16.840
have a tendency of holding a different kind of stress

1875
05:51:16.880 --> 05:51:20.560
in our stomach that we may not be aware of,

1876
05:51:26.360 --> 05:51:32.119
as in our message, your stomach in front of your stomach,

1877
05:51:34.040 --> 05:51:45.319
making circles around your belly button, anything going the other

1878
05:51:45.360 --> 05:51:55.599
way around. There's a gentleness and a freedom that comes

1879
05:51:57.400 --> 05:52:07.360
from feeling how you're feeling. As I now move down

1880
05:52:08.680 --> 05:52:15.759
the tops of your thighs the muscles, massaging them, and

1881
05:52:15.799 --> 05:52:19.119
I can do this two legs at the same time,

1882
05:52:21.279 --> 05:52:30.639
pressing down, massaging deeply those muscles in your thighs at

1883
05:52:30.720 --> 05:52:39.560
front of your thighs, and moving down to your knees,

1884
05:52:40.360 --> 05:52:53.080
gently massaging your knees, sliding down your shins, putting pressure

1885
05:52:53.119 --> 05:53:00.880
on either side of your shin gently softly but firmly,

1886
05:53:05.040 --> 05:53:14.880
moving down to your ankles, stroking the tops of your feet,

1887
05:53:20.880 --> 05:53:26.319
and then with each foot in each hand, just gently

1888
05:53:26.520 --> 05:53:34.880
messaging the whole of the foot, the top, the bottom,

1889
05:53:35.599 --> 05:53:43.919
your heel, your ankle, your toes, messaging every part of

1890
05:53:44.000 --> 05:53:52.360
your feet. It feels so good just to let go

1891
05:53:53.720 --> 05:54:17.639
and enjoy the process, enjoy feeling so deeply relaxed, so

1892
05:54:17.880 --> 05:54:24.279
much comfort, and so many feelings that come just from

1893
05:54:24.919 --> 05:54:41.720
touching your skin. And you can just lie there for

1894
05:54:41.759 --> 05:54:51.040
as long as you choose, enjoying the feeling of deep

1895
05:54:51.319 --> 05:54:56.919
comfort from being massaged.

1896
05:54:58.880 --> 05:54:59.200
By me.

1897
05:55:06.360 --> 05:55:28.439
Enjoy the deeply light. And all we're gonna do is

1898
05:55:32.000 --> 05:55:48.720
blow out some candles. In your mind, there're gonna be

1899
05:55:48.759 --> 05:56:01.880
a hundred candles, and you're gonna blow each one out individually,

1900
05:56:03.599 --> 05:56:11.319
one by one, starting at one hundred. As I count

1901
05:56:11.400 --> 05:56:23.279
down all the way down to one, and each time

1902
05:56:23.639 --> 05:56:32.680
I say a number, you can imagine that candle in

1903
05:56:32.759 --> 05:56:39.439
front of you, and I'd like you to actually physically

1904
05:56:43.720 --> 05:56:57.639
gently blow that candle out, just so it's not a

1905
05:56:57.959 --> 05:57:13.400
big blow, It's just a gentle and that candle will extinguish.

1906
05:57:13.720 --> 05:57:18.360
And then I'll say the next number as we move down,

1907
05:57:21.520 --> 05:57:28.080
and you can just blow that one out as well.

1908
05:57:34.000 --> 05:57:42.560
And as we move down the numbers, you'll find yourself

1909
05:57:43.639 --> 05:57:52.279
feeding more and more relaxed. And if you need to sleep.

1910
05:57:53.159 --> 05:58:05.360
You'll also find yourself becoming incredibly tired and sleepy. In fact,

1911
05:58:05.439 --> 05:58:15.520
you may struggle to blow out all one hundred of

1912
05:58:15.639 --> 05:58:34.080
these candles as you feel more and more deeply relaxed,

1913
05:58:40.720 --> 05:58:58.759
more and more deeply tired, And the further you go down,

1914
05:59:01.360 --> 05:59:15.000
the more your mind starts to drift. You may find

1915
05:59:15.360 --> 05:59:29.840
that you stop listening to me after a while. And

1916
05:59:30.000 --> 05:59:35.639
even though there may be background sounds where you are,

1917
05:59:39.040 --> 05:59:50.279
you'll be aware of those sounds at the moment, be

1918
05:59:50.599 --> 06:00:06.080
may start to just not even notice them at all

1919
06:00:08.599 --> 06:00:22.599
because they're unimportant. Where I am, I've got the sounds

1920
06:00:22.639 --> 06:00:29.479
of the birds, there's horrors, the pigeon who likes to

1921
06:00:29.520 --> 06:00:36.479
say hello sometimes, and there's the odd plane that goes by,

1922
06:00:39.119 --> 06:00:52.599
maybe traffic and trains in the distance. But none of

1923
06:00:52.639 --> 06:01:04.840
that scene is important whatsoever. More candles you blow out,

1924
06:01:06.680 --> 06:01:19.439
the less important anything is. From more candles you blow out,

1925
06:01:23.639 --> 06:01:39.599
the further seem to move away from sounds and from

1926
06:01:40.000 --> 06:01:54.520
general date days. Stuff seems to just move away on

1927
06:01:54.599 --> 06:01:55.159
its own.

1928
06:01:59.599 --> 06:01:59.959
Mhm.

1929
06:02:00.439 --> 06:02:11.479
You feel more calma with every candle you blow out,

1930
06:02:21.279 --> 06:02:31.400
guiding you the next number, do you hear me say?

1931
06:02:38.439 --> 06:02:50.720
And then you blow that candle out too, so easy,

1932
06:02:55.560 --> 06:03:16.240
so simple. We're gonna start by introducing the first candle,

1933
06:03:19.680 --> 06:03:37.119
which is a hundred. The first candles one hundred. When

1934
06:03:37.360 --> 06:03:52.159
you blow that candle out, you'll find immediately a slight

1935
06:03:54.159 --> 06:04:06.080
change in how you feel, as well as a real

1936
06:04:06.319 --> 06:04:28.000
sense of positivity growing within you, relaxation and sleepiness expanding.

1937
06:04:36.799 --> 06:05:11.479
Starting with one hundred blow out back candle now ninety nine,

1938
06:05:25.119 --> 06:06:56.080
candle ninety eight, candle ninety seven, we like to see

1939
06:07:01.520 --> 06:08:35.520
hand ninety five, hand ninety four, candle ninety three, tenne

1940
06:08:36.000 --> 06:10:14.560
two and ninety one, ten ninety eight, two nine and

1941
06:10:22.840 --> 06:12:49.319
thirty eight and eighties candle eighties eight five.

1942
06:13:25.000 --> 06:13:41.279
H n.

1943
06:13:52.759 --> 06:16:19.279
And eighty two.

1944
06:15:14.799 --> 06:16:29.040
And two one hey.

1945
06:17:00.560 --> 06:17:53.720
Candle seventy nine, candle seventy eight, candle seventy seven, candle

1946
06:17:57.319 --> 06:19:00.159
seventy six, candle seventy five, candle seventy four, candle seventy three,

1947
06:19:11.599 --> 06:20:14.520
candle seventy two, candle seventy one, candle seventy one, and

1948
06:20:18.840 --> 06:21:13.279
seventy and sixty nine candle sixty eight, candle sixty seven,

1949
06:21:26.959 --> 06:22:31.759
candle sixty five, candle sixty four, candle sixty four, candle

1950
06:22:32.400 --> 06:24:33.319
sixty three, candle sixty two, sixty one candle sixty fifty nine,

1951
06:24:34.840 --> 06:25:52.479
handle fifty eight, candle fifty seven, candle fifty six, candle

1952
06:25:55.880 --> 06:27:30.639
fifty five, candle fifty four, handle fifty three, hand fifty two,

1953
06:27:31.360 --> 06:29:12.840
cand fifty two, handle fifty two, candle fifty one, candle

1954
06:29:16.880 --> 06:31:34.880
fifty candle foty nine can foot he ate, candle forty seven,

1955
06:31:35.639 --> 06:33:27.360
candle forty six, handle forty five, had forty two candle

1956
06:33:31.799 --> 06:35:36.520
Who do you candle forty, candle thirty nine and thirty eight,

1957
06:36:05.880 --> 06:38:19.400
candle thirty seven, candle thirty five, jen thirty four, handle

1958
06:38:23.360 --> 06:41:39.840
thirty three, handle thirty one, candle thirty handle twoinighteen nine,

1959
06:41:50.840 --> 06:44:21.040
candle twenty eight and twenty seven, twenty six, cant twenty

1960
06:44:21.720 --> 06:45:46.080
five and two win tef four end of twenty three

1961
06:46:24.720 --> 06:47:47.439
and doing keep and t twenty to one and to

1962
06:47:47.840 --> 06:51:33.159
winy en can't ninety chendle seventeen sixteen, chancel.

1963
06:51:37.479 --> 06:53:00.560
Four ten to two, ooh.

1964
06:53:46.080 --> 06:53:59.799
Ooh and uh eleven.

1965
06:54:36.759 --> 06:55:49.599
Y jame do.

1966
06:55:54.040 --> 06:56:52.639
Nine ten.

1967
06:56:57.840 --> 06:57:31.319
Eight s.

1968
06:57:35.080 --> 06:58:29.880
Six m you.

1969
06:59:15.799 --> 07:02:06.240
Can do can two ten two candle.

1970
07:02:12.680 --> 07:02:25.240
Or let go of all of those thoughts, worries, concerns

1971
07:02:25.479 --> 07:02:32.200
about the past, thoughts about the future, and even things

1972
07:02:32.279 --> 07:02:36.599
you've been thinking about today. Just let it all go

1973
07:02:39.880 --> 07:02:47.599
because none of it is useful in this moment. This

1974
07:02:47.840 --> 07:03:07.720
is your opportunity to just focus on feeling relaxed, allowing

1975
07:03:07.799 --> 07:03:15.840
yourself to get in touch with that natural sense of

1976
07:03:15.959 --> 07:03:24.599
peace that we all have within us. It's available for everyone.

1977
07:03:25.720 --> 07:03:30.680
It just sometimes takes a little bit of effort to

1978
07:03:30.840 --> 07:03:36.919
set up the right time and place in order for

1979
07:03:37.000 --> 07:03:45.959
you to just let go. Because when you do decide

1980
07:03:46.279 --> 07:03:51.599
to let go and relax, that's what your body starts

1981
07:03:51.720 --> 07:04:02.279
to do because you've chosen. You've chosen to allow your

1982
07:04:02.319 --> 07:04:07.959
body to unwind and your mind starts to slow down,

1983
07:04:11.279 --> 07:04:15.720
and it's a nice feeling. It's a nice feeling at

1984
07:04:15.720 --> 07:04:21.680
the beginning, just to know that you have chosen to

1985
07:04:21.799 --> 07:04:30.880
decide to relax deeply, and because you've made that decision,

1986
07:04:32.639 --> 07:04:39.720
your body will just follow suit. Because sometimes all the

1987
07:04:39.840 --> 07:04:44.599
muscles in your body need is just permission from you

1988
07:04:45.639 --> 07:04:54.159
to relax. Because so often we're busy, we're going from

1989
07:04:54.200 --> 07:04:58.279
here to there, we're walking around, and we're doing stuff,

1990
07:05:00.479 --> 07:05:06.880
and the body doesn't have any time or space to

1991
07:05:07.040 --> 07:05:14.240
really relax deeply. So it kind of waits for you

1992
07:05:14.319 --> 07:05:23.520
to lead the way, waits for your permission, and when

1993
07:05:23.560 --> 07:05:30.319
you do give your permission. When you give to say so,

1994
07:05:30.520 --> 07:05:38.319
when you say okay, it's time for your body to

1995
07:05:38.479 --> 07:05:50.360
let go completely and relax totally, your body just follows.

1996
07:05:50.360 --> 07:05:55.680
So like a breath of relief. Ah good, I can

1997
07:05:55.720 --> 07:06:02.799
now relax. That feeling at the end of a day,

1998
07:06:02.840 --> 07:06:06.599
of a very physical day that you may experience in

1999
07:06:06.639 --> 07:06:10.240
the past, where you get home and you just sit

2000
07:06:10.360 --> 07:06:14.360
down on a chair, maybe you kick your shoes off,

2001
07:06:14.360 --> 07:06:21.000
and oh, feels so nice knowing that you don't have

2002
07:06:21.080 --> 07:06:24.639
to get up again for a little while at least,

2003
07:06:25.720 --> 07:06:28.400
if you choose, you can just sit there for maybe

2004
07:06:28.439 --> 07:06:41.520
an hour to It feels blissful. And just by sitting

2005
07:06:41.639 --> 07:06:46.880
down like that, your body knows that it's time to relax.

2006
07:06:48.479 --> 07:06:54.360
Your body has been given permission from you. Because it's

2007
07:06:54.400 --> 07:07:04.680
a mindset in your mind, you're prepared to let go

2008
07:07:04.759 --> 07:07:14.919
of everything and just completely allow all the stress of

2009
07:07:14.959 --> 07:07:33.159
your body to evaporate. Any tensions can just gradually vanish.

2010
07:07:33.360 --> 07:07:45.119
It's almost like magic, really, because that sense of relaxation

2011
07:07:45.400 --> 07:07:51.479
in your body is a very natural state. It's not

2012
07:07:51.560 --> 07:07:56.439
something unusual. It may feel unusual when you first start

2013
07:07:56.479 --> 07:08:01.000
to relax, if you if you haven't really spend a

2014
07:08:01.040 --> 07:08:05.319
lot of time, focusing and giving yourself this space to

2015
07:08:05.479 --> 07:08:10.759
let go completely and relax. They seem are most alien,

2016
07:08:12.639 --> 07:08:18.560
but it isn't. It's actually the most natural thing in

2017
07:08:18.599 --> 07:08:28.959
the world to let go completely, to relax totally, the

2018
07:08:29.000 --> 07:08:39.959
most natural thing in the world to allow yourself to

2019
07:08:40.240 --> 07:08:48.080
feel really calm in your mind. And it is almost

2020
07:08:48.639 --> 07:08:58.560
like a literal unwinding. It slightly press a button and

2021
07:08:58.599 --> 07:09:04.799
all the tensions just releases, and it's like a wheel,

2022
07:09:05.159 --> 07:09:09.439
like a cog, like the inside of a clock, just unwinding,

2023
07:09:10.040 --> 07:09:13.959
and it's almost like you could see the little wind

2024
07:09:14.080 --> 07:09:19.959
up knob that's used just going the opposite way that

2025
07:09:20.000 --> 07:09:25.959
you choose to wind it up, and the energy that

2026
07:09:26.159 --> 07:09:36.400
fremetic stress for energy gradually winding down, losing its power,

2027
07:09:37.639 --> 07:09:45.200
losing its strength. As a sense of relaxation becomes stronger

2028
07:09:46.279 --> 07:09:47.599
and deeper.

2029
07:09:50.720 --> 07:09:51.680
And you may.

2030
07:09:53.040 --> 07:09:59.919
Find a the more relaxed you feel, that your mind

2031
07:10:00.439 --> 07:10:09.799
starts to wonder, maybe just seem to stop listening to

2032
07:10:09.840 --> 07:10:14.319
me for a while, and your mind goes somewhere else,

2033
07:10:15.720 --> 07:10:21.560
and then you realize you're listening to me again, and

2034
07:10:21.639 --> 07:10:28.360
that was just your mind drifting to sleep, which is

2035
07:10:28.479 --> 07:10:39.680
quite natural because sometimes when we're stressed and tense. We're

2036
07:10:39.680 --> 07:10:43.479
not I mean, I actually be aware of what we need,

2037
07:10:44.439 --> 07:10:52.919
what we physically or emotionally need in this moment. But

2038
07:10:53.040 --> 07:10:59.360
when you allow your body and mind to relax completely

2039
07:11:01.080 --> 07:11:10.319
and you let go all thoughts, concerns, worries, ideas, all

2040
07:11:10.439 --> 07:11:14.360
letting them go allow them to drop onto the floor.

2041
07:11:19.560 --> 07:11:25.720
When you start to get in touch with the feelings

2042
07:11:25.759 --> 07:11:37.520
of such relaxation, this feels so nice to be in

2043
07:11:37.680 --> 07:11:44.479
touch with the calmness of the different body parts as

2044
07:11:44.560 --> 07:11:59.919
they become looser and looser. Even your breathing seems easy

2045
07:12:00.159 --> 07:12:09.799
yea and more natural, effortless, as that cool air enters

2046
07:12:10.000 --> 07:12:17.000
through your mouth or nose into your lungs, breathing in

2047
07:12:18.759 --> 07:12:27.400
comforts and relaxation, and then just breathing out any excess

2048
07:12:27.560 --> 07:12:34.319
remain intention or stress from every part of your body

2049
07:12:35.840 --> 07:12:42.439
and mind. And as you start to focus on your mind,

2050
07:12:44.159 --> 07:12:51.200
maybe you notice that things have come to a standstill

2051
07:12:52.560 --> 07:13:01.360
or maybe just much much lower than before, because your

2052
07:13:01.520 --> 07:13:11.680
mind is not really needed when listening to my voice,

2053
07:13:12.360 --> 07:13:18.479
which allows your mind to relax just as deeply as

2054
07:13:18.560 --> 07:13:29.240
your body. And that's synchronicity between the relaxation of your

2055
07:13:29.319 --> 07:13:37.080
body and relaxation of your mind.

2056
07:13:37.959 --> 07:13:39.639
Lets you know that.

2057
07:13:41.360 --> 07:13:53.840
Feeling completely calm, loose, and relaxed really is a great

2058
07:13:54.799 --> 07:14:11.799
healing experience fear and has so many positive benefits for

2059
07:14:11.919 --> 07:14:18.119
your body, mind, and your life. To be able to

2060
07:14:18.319 --> 07:14:30.720
let go everything and to relax completely in all parts

2061
07:14:30.759 --> 07:14:38.520
of your body and mind. Even your bones has arised,

2062
07:14:41.520 --> 07:14:54.439
all your muscles are arised, Even the skin that covers

2063
07:14:54.520 --> 07:14:55.599
your body.

2064
07:14:58.080 --> 07:14:59.040
Is relaxed.

2065
07:15:04.159 --> 07:15:21.840
Every hair that you have is also deeply relaxed. And

2066
07:15:22.080 --> 07:15:32.360
your brain really starts to feel the benefits of this

2067
07:15:33.919 --> 07:15:46.360
healing relaxation. And as you focus on the inside of

2068
07:15:46.400 --> 07:15:52.119
your scalp where your brain is, you can start to

2069
07:15:52.360 --> 07:16:01.919
realize and notice the benefits of your brain relaxing deeply.

2070
07:16:06.360 --> 07:16:15.040
Then it's your brain continues to relax, it sends those

2071
07:16:15.680 --> 07:16:24.400
messages to the rest of your body and your mind

2072
07:16:25.720 --> 07:16:44.639
to rely, relax even more deeply, relax me more completely,

2073
07:16:48.159 --> 07:17:00.560
letting go of any remaining thoughts. Ho consers allowed just

2074
07:17:01.080 --> 07:17:09.200
drop onto the floor because they're no longer necessary in

2075
07:17:09.279 --> 07:17:23.520
this moment, In this moment of deep relaxation and calmness, filling.

2076
07:17:25.720 --> 07:17:26.720
Your brain.

2077
07:17:28.319 --> 07:17:51.479
With deep concentrated heathing, calming, relaxing every part of your brain,

2078
07:17:55.919 --> 07:18:12.439
feeling so loose and comfortable, so relaxed and be peaceful.

2079
07:18:15.720 --> 07:18:27.840
Your brain feels so light, that's so healthy. That sense

2080
07:18:27.959 --> 07:18:41.840
of deep deep comfort really does allow you to enjoy

2081
07:18:43.959 --> 07:18:53.599
those ever increase in sensations of comfort, that is spreading

2082
07:18:55.080 --> 07:19:06.919
throughout your body, relaxing each and every muscle of your body,

2083
07:19:09.319 --> 07:19:30.119
eat deeper and deeper, much more deeper than before, much

2084
07:19:30.439 --> 07:19:44.639
more comfort spreading through your body. In your mind f

2085
07:19:46.400 --> 07:19:57.880
so peaceful and calm, so fair, fair.

2086
07:19:59.279 --> 07:20:00.159
Peace for.

2087
07:20:02.319 --> 07:20:12.720
In avery part of your body, letting him go. Mm

2088
07:20:12.840 --> 07:20:37.119
hmm a everything aything, so peaceful time, so relax. Every

2089
07:20:38.400 --> 07:21:10.919
second the passes you feel depath, depath, relax, dper and deperlax, calm,

2090
07:21:11.119 --> 07:21:27.479
so calm, peace for so very peace from your head

2091
07:21:28.080 --> 07:21:41.479
down to your toes. Such peace and comfort growing all

2092
07:21:41.639 --> 07:21:55.080
the time, Such peace and comfort spreading through your body

2093
07:21:55.479 --> 07:22:11.319
and mind deeper and deeper, Such comfort spreading and sinking

2094
07:22:11.680 --> 07:22:22.400
deeper into ay muscle of your body, so that you

2095
07:22:22.759 --> 07:22:46.680
feel amazing, so relaxed, so piece, so so relax and peaceful,

2096
07:22:49.880 --> 07:22:51.439
letting go.

2097
07:22:54.880 --> 07:22:55.720
Everything.

2098
07:23:00.080 --> 07:23:06.319
We're going to do a body scan, focusing on firstly

2099
07:23:06.439 --> 07:23:11.200
how you feel in your body, not trying to change

2100
07:23:11.880 --> 07:23:17.560
how you feel, not trying to relax, not trying to

2101
07:23:17.680 --> 07:23:24.880
move away from any discomfort or stress or tension. Just accepting,

2102
07:23:26.400 --> 07:23:31.520
observing and accepting how you feel in the different parts

2103
07:23:31.560 --> 07:23:38.240
of your body. Just allowing yourself to be exactly as

2104
07:23:38.319 --> 07:23:49.799
you are, to notice, to get in touch with how

2105
07:23:49.840 --> 07:23:56.840
you actually feel in this moment. So I'm going to

2106
07:23:56.919 --> 07:24:08.240
start off. We're focusing on your hands. Just be aware

2107
07:24:08.279 --> 07:24:18.119
of your hands. I'd like you to move your hands around,

2108
07:24:18.159 --> 07:24:23.799
just maybe move your fingers a little bit. I've been

2109
07:24:23.919 --> 07:24:30.680
enclosing your hands very gently, just so that you can

2110
07:24:32.200 --> 07:24:39.279
get in touch with how your hands and your fingers feel,

2111
07:24:44.599 --> 07:25:03.599
very very slow movements. Focusing now on your feet, and

2112
07:25:03.680 --> 07:25:07.599
if you can just do kind of an equivalent with

2113
07:25:07.759 --> 07:25:14.439
your feet is you've just done with your hands, Maybe

2114
07:25:14.880 --> 07:25:22.360
turn in your ankles, moving your feet around, moving your

2115
07:25:22.439 --> 07:25:24.000
toes gently.

2116
07:25:26.159 --> 07:25:28.319
But only very.

2117
07:25:30.080 --> 07:25:41.799
Gently and very slowly, noticing how your feet fell in

2118
07:25:41.959 --> 07:25:55.400
this moment. Focusing now and your eyes. I like you

2119
07:25:55.439 --> 07:26:02.720
to just focus on your eyelids. Maybe you can open

2120
07:26:02.759 --> 07:26:07.080
and close your eyes a couple of times to really

2121
07:26:07.240 --> 07:26:10.880
get in touch with how you feel. When you do

2122
07:26:11.000 --> 07:26:19.319
close your eyes, the muscle changes in your eyes when

2123
07:26:19.360 --> 07:26:28.000
you do close them. Maybe raising your eyebrows. It stretches

2124
07:26:28.319 --> 07:26:39.159
the tops of your eyes, perhaps squinting your eyes, scrunching

2125
07:26:39.279 --> 07:26:43.880
up your eyes, just so you can heal it again,

2126
07:26:44.159 --> 07:26:54.759
touch with all aspects of how your eyes feel.

2127
07:26:57.159 --> 07:26:57.799
Right now.

2128
07:27:07.000 --> 07:27:13.560
Now focusing on your thighs, and it just starts you

2129
07:27:13.680 --> 07:27:23.840
to gently tense your thighs, just very very gently, just

2130
07:27:24.080 --> 07:27:36.319
enough so you can become more atchuned to the physical

2131
07:27:36.919 --> 07:27:44.319
sensation of your upper legs, the front of your thighs,

2132
07:27:44.439 --> 07:27:55.759
in the backs of your thighs, noticing and observing how

2133
07:27:57.799 --> 07:28:12.959
your thighs feel. Right now, moving your focus to the

2134
07:28:13.000 --> 07:28:19.880
back of your neck, just noticing the back of your neck,

2135
07:28:21.319 --> 07:28:26.639
the muscles, and of course they lead to the side

2136
07:28:26.680 --> 07:28:30.880
of your neck. They also lead to the top of

2137
07:28:30.919 --> 07:28:37.560
your back, which leads to your shoulders. So as your

2138
07:28:37.599 --> 07:28:43.360
focus on the back of your neck, maybe you can

2139
07:28:44.240 --> 07:28:49.840
move your head gently upwards, as if you're looking up.

2140
07:28:51.720 --> 07:28:57.720
Maybe moving your head down as if you're looking down.

2141
07:29:00.520 --> 07:29:07.799
Perhaps moving your headside to side, right to left, only

2142
07:29:09.599 --> 07:29:20.360
very slowly, very gently. I'm not trying to force anything.

2143
07:29:22.119 --> 07:29:31.319
It has to be very very gentle, just so you

2144
07:29:31.439 --> 07:29:43.560
can be more in touch with the feelings, with the

2145
07:29:43.759 --> 07:29:52.319
sensations of physical sensations of how back of your neck

2146
07:29:53.840 --> 07:30:11.360
feels right now, as we now focus on the tops

2147
07:30:11.439 --> 07:30:17.080
of your arms, the parts where your biceps and your

2148
07:30:17.159 --> 07:30:25.840
triceps are between your elbow and your shoulders. Should focus

2149
07:30:25.919 --> 07:30:32.799
on those parts the tops of your arms. You may

2150
07:30:33.360 --> 07:30:43.119
like to just tense them, but very very gently and slowly,

2151
07:30:45.639 --> 07:30:52.880
so you're not straining or put in any pressure whatsoever

2152
07:30:54.520 --> 07:31:04.520
on your arms. It's just slowly you can gain more

2153
07:31:04.599 --> 07:31:12.799
of a sense of how your upper arms are feeling

2154
07:31:14.959 --> 07:31:26.240
in this moment, and just noticing as you gently, very

2155
07:31:26.439 --> 07:31:35.560
gently and slowly tighten the muscles and then let go.

2156
07:31:39.759 --> 07:31:48.400
Notice how the tops of your arms feel right now,

2157
07:31:56.360 --> 07:32:07.159
as a now focus on your stomach, the area the

2158
07:32:07.240 --> 07:32:13.639
lower abdomen area below your belly button, moving all the

2159
07:32:13.639 --> 07:32:27.439
way down to your hips, just above your grind. Maybe

2160
07:32:27.599 --> 07:32:36.520
you're able to tense these muscles in that area very

2161
07:32:37.479 --> 07:32:50.919
very gently and slowly, if that's a difficult thing to do,

2162
07:32:52.040 --> 07:33:00.279
and maybe you can just move your body, pushing your

2163
07:33:00.360 --> 07:33:05.240
stomach up, maybe moving a little bit to the side

2164
07:33:05.799 --> 07:33:09.680
using your hips, just so.

2165
07:33:10.240 --> 07:33:12.479
You can get more.

2166
07:33:13.880 --> 07:33:25.919
In tune with how your lower abdomen area is feeling

2167
07:33:28.720 --> 07:33:46.319
in this moment. Just noticing the physical sensations or your

2168
07:33:46.439 --> 07:34:05.439
lower abdomen. As you move your attention to your mouth,

2169
07:34:10.759 --> 07:34:19.040
notice in your lips and inside your mouth, your teeth,

2170
07:34:20.080 --> 07:34:36.240
your guns, your tongue. Just noticing how your tongue and

2171
07:34:36.279 --> 07:34:46.040
your mouth feels. It may help by moving your tongue

2172
07:34:47.319 --> 07:34:54.319
around your mouth, moving it to your left, maybe pressing

2173
07:34:54.360 --> 07:35:01.080
it gently against the side of your mouth, and then

2174
07:35:01.479 --> 07:35:09.880
to the right gently to decide of your mouth, perhaps

2175
07:35:10.119 --> 07:35:15.279
pressing up against the top of your mouth and then

2176
07:35:15.439 --> 07:35:25.840
down gently against the bottom of your mouth. Aways very

2177
07:35:25.880 --> 07:35:40.880
slowly and a very very gentle so that you can

2178
07:35:44.119 --> 07:35:52.080
be aware of how you feel.

2179
07:35:55.040 --> 07:36:00.159
In your mouth area.

2180
07:36:07.720 --> 07:36:28.000
Now I'm going to focus on your wrists, and I'll

2181
07:36:28.040 --> 07:36:36.880
ask you to maybe just routine your wrists by moving

2182
07:36:36.919 --> 07:36:53.400
your hands in a circular motion very gently and slowly, just.

2183
07:36:51.959 --> 07:36:52.919
So that you.

2184
07:36:52.959 --> 07:37:16.919
Can feel the sensations that you are currently experiencing in

2185
07:37:17.159 --> 07:37:30.680
your risks. Perhaps move in your hands up and down again,

2186
07:37:31.959 --> 07:38:11.240
very very gently and slowly, very gentle and slow. As

2187
07:38:11.319 --> 07:38:28.040
we now start to observe your lower back. The bad

2188
07:38:28.400 --> 07:38:38.840
part is just above your hips, where your coxix are

2189
07:38:46.360 --> 07:38:52.479
a whole area which also really does include the signs

2190
07:38:53.439 --> 07:38:58.959
of your body because those muscles are very much connected

2191
07:39:04.240 --> 07:39:11.240
as those muscles also move into your hip area connecting

2192
07:39:11.479 --> 07:39:26.400
to your buttocks the side of your hips, and if

2193
07:39:26.439 --> 07:39:36.119
you're physically able to do so, maybe you can very

2194
07:39:36.159 --> 07:39:52.200
gently just move body eviss slightly, very slowly, some side

2195
07:39:52.360 --> 07:40:12.360
to side, just enough to gauge how you feel in

2196
07:40:12.560 --> 07:40:27.799
your lower back. Perhaps it could even move your hips

2197
07:40:28.040 --> 07:40:38.319
gently up and down gently slowly.

2198
07:40:40.880 --> 07:40:48.040
In order to be in touch.

2199
07:40:50.279 --> 07:41:14.040
With the physical sensations of your lower back as we know.

2200
07:41:14.439 --> 07:41:20.919
Move your attention.

2201
07:41:24.319 --> 07:41:25.479
To your jaw.

2202
07:41:28.520 --> 07:41:34.159
The area for your chin all the way up to

2203
07:41:34.400 --> 07:41:51.279
near where your ears are. Oh your jaw, you can

2204
07:41:51.560 --> 07:42:00.439
just if it's okay to decide, gently open your mouth,

2205
07:42:03.279 --> 07:42:14.919
not wide, no stretching, just very gently and slowly opening

2206
07:42:15.000 --> 07:42:37.840
your mouthing, closing your mouth very gently and slowly, so

2207
07:42:38.000 --> 07:42:39.479
you can.

2208
07:42:41.520 --> 07:42:42.799
Be in touch.

2209
07:42:49.200 --> 07:43:22.560
With how your jaw feels now. And I to sit

2210
07:43:22.840 --> 07:43:38.240
down your chest area and you don't need to do

2211
07:43:38.319 --> 07:43:46.680
anything to move your chest because it moves every time

2212
07:43:46.880 --> 07:44:03.200
you breathe, and it moves very gently and slowly automatically

2213
07:44:05.319 --> 07:44:20.000
with each breath he takes. As you focus on how

2214
07:44:20.040 --> 07:45:04.080
your chest feels when you breathe, move in your focus

2215
07:45:06.000 --> 07:45:21.880
to your forearms, your elbows. Maybe you're able to very

2216
07:45:22.319 --> 07:45:36.200
gently and slowly tense the muscles in your forearms, and

2217
07:45:36.319 --> 07:45:43.759
when you do that, you can feel your elbows as well,

2218
07:45:52.959 --> 07:46:10.759
very gently and slowly, gently.

2219
07:46:13.680 --> 07:46:15.000
And softly.

2220
07:46:19.119 --> 07:46:57.720
I'm sad your forearms and delpos. No, you focus the

2221
07:46:57.759 --> 07:47:09.680
rest of your back, your upper back in the middle,

2222
07:47:11.200 --> 07:47:27.919
the middle of your back again, this part of your body.

2223
07:47:30.840 --> 07:47:43.200
News Also every time you breath. You may not notice that.

2224
07:47:45.360 --> 07:47:57.479
Usually as you observe your upper back in the middle

2225
07:47:57.599 --> 07:48:22.759
of your back, you can really feel that gento end movement.

2226
07:48:57.319 --> 07:49:11.080
Moving your focus into your hip area, the butts, the brain,

2227
07:49:13.759 --> 07:49:50.799
those muscles, and those bones in your midsection. Just noticing

2228
07:49:51.000 --> 07:50:11.360
how your hips feel. Right now, you can very very

2229
07:50:11.919 --> 07:50:26.720
gently move your hips, maybe side to side, very gently

2230
07:50:26.959 --> 07:51:22.880
and slo very very gently, softly. No, everything starts to

2231
07:51:22.919 --> 07:51:34.919
slow down, including the thoughts in your mind and your

2232
07:51:34.959 --> 07:51:44.959
mind itself, just starts to gradually. It doesn't have to

2233
07:51:45.000 --> 07:51:52.840
be instant, but just gradually starting too. It's almost like

2234
07:51:53.159 --> 07:52:04.680
time is storing chin. It's a slower pace to maybe

2235
07:52:04.720 --> 07:52:12.680
what you're used to in your day to day life.

2236
07:52:12.959 --> 07:52:39.959
It's a slower movement of energy, very small movements which

2237
07:52:40.040 --> 07:52:48.159
make up the larger movements, which is always the case. Now,

2238
07:52:48.240 --> 07:52:52.799
when you move your hand, it might seem like it's

2239
07:52:52.880 --> 07:52:58.639
one movement, but it's lots of minute different muscles moving

2240
07:53:00.799 --> 07:53:09.919
in accordance with each other. And what happens in this

2241
07:53:11.680 --> 07:53:26.360
space that we're sharing is we move from that big

2242
07:53:30.880 --> 07:53:48.040
movement into those smaller movements. Starting to focus on how

2243
07:53:48.080 --> 07:53:55.400
your body feels, not just as a whole, not just oh,

2244
07:53:55.400 --> 07:53:59.680
i'm feel in this way. I'm feeling stressed or tense,

2245
07:53:59.840 --> 07:54:05.360
or I'm feeling relaxed and calm, I'm feeling this way,

2246
07:54:05.479 --> 07:54:12.400
I'm feeling that way. Starting to notice that your body

2247
07:54:16.680 --> 07:54:26.360
begins to present to you small feelings around your body,

2248
07:54:32.840 --> 07:54:45.000
small physical sensations in your legs, whether pleasurable or not.

2249
07:54:50.360 --> 07:55:01.080
Maybe resisting the temptation to label them or to judge them,

2250
07:55:01.119 --> 07:55:07.240
those feelings, just thinking them, thinking about them as just

2251
07:55:07.400 --> 07:55:24.400
being neutral, just feelings, not being particularly concerned, but just

2252
07:55:24.759 --> 07:55:40.240
noticing what your body is telling you. Feelings in your arms,

2253
07:55:43.200 --> 07:55:48.159
instead of feeling the hole of the arm, maybe notice

2254
07:55:48.400 --> 07:56:01.560
those individual feelings, all those different muscles and the skinned,

2255
07:56:04.479 --> 07:56:10.360
the hairs of your arms, all the internal parts of

2256
07:56:10.400 --> 07:56:26.759
your arms, the veins, the bones, Just being aware of

2257
07:56:29.799 --> 07:56:36.240
maybe your elbow on your right arm has a certain feeling.

2258
07:56:38.319 --> 07:56:52.080
Maybe your left wrist also has its own individual physical sensation.

2259
07:57:04.439 --> 07:57:11.240
What about your forearm on your right arm, you're right forearm.

2260
07:57:18.560 --> 07:57:24.639
There may not be any particular feeling that you could

2261
07:57:24.680 --> 07:57:32.599
even give a name to, may not feel like anything

2262
07:57:33.560 --> 07:57:43.799
other than just a feeling. You know, it's there. The

2263
07:57:43.880 --> 07:57:49.799
feelings in your shoulders. Perhaps your shoulders when you think

2264
07:57:49.840 --> 07:57:53.319
about them, you're kind of almost like they're the same,

2265
07:57:54.439 --> 07:58:00.159
you know, the same feeling, almost like you're both of

2266
07:58:00.200 --> 07:58:04.799
your shoulders are just one thing. Of course they're not.

2267
07:58:13.439 --> 07:58:18.799
And when you focus on your left shoulder and then

2268
07:58:18.840 --> 07:58:25.479
on your right shoulder, maybe find that you move the

2269
07:58:25.599 --> 07:58:36.360
muscles a little bit, maybe tense the muscles gently, noticing

2270
07:58:37.680 --> 07:59:08.639
the difference in each shoulder. Your lower back, the left

2271
07:59:08.759 --> 07:59:12.639
side of your lower back and the right side of

2272
07:59:12.680 --> 07:59:24.000
your lower back, of course that connection to your buttocks

2273
07:59:25.000 --> 07:59:36.840
and to your hips, and also moving up into the

2274
07:59:36.840 --> 07:59:50.119
middle of your back. And sometimes like right now, actually

2275
07:59:50.840 --> 07:59:54.560
I want to focus on their part. When I focused

2276
07:59:54.560 --> 08:00:00.119
on my buttocks and then I focused on my the

2277
08:00:00.159 --> 08:00:03.279
middle of my back, I almost felt like the muscles

2278
08:00:03.319 --> 08:00:12.159
in my lower back were being stretched very gently. Just

2279
08:00:12.799 --> 08:00:17.959
stretched a little bit. Even though I wasn't doing anything

2280
08:00:20.040 --> 08:00:26.639
to try to stretch your lower back, it just seemed

2281
08:00:26.680 --> 08:00:39.000
to happen. The feeling of very gently stretching your lower

2282
08:00:39.040 --> 08:01:05.560
back comes along. I have feeling in your chest, just

2283
08:01:05.759 --> 08:01:20.880
noticing what sensations you are experiencing in your chest right now.

2284
08:01:31.959 --> 08:01:35.840
And there's so much of the chest. Obviously there's the

2285
08:01:35.880 --> 08:01:43.080
collar bone leading to the chest. You've got the chest bone,

2286
08:01:43.319 --> 08:01:51.119
You've got the muscles in your chest. Of course, if

2287
08:01:51.159 --> 08:01:59.319
you're female, there's possibly the breasts. If you're male, you've

2288
08:01:59.319 --> 08:02:05.680
got the different well might not that different these days,

2289
08:02:05.720 --> 08:02:12.880
but there may be more muscles at the top of

2290
08:02:12.919 --> 08:02:20.560
the chest, but at the side underneath it's pretty much

2291
08:02:20.599 --> 08:02:24.080
the same. Whether you're a man or a woman. There's

2292
08:02:24.159 --> 08:02:31.000
muscles there, muscles that stretch out to your back as

2293
08:02:31.040 --> 08:02:34.919
well as breast tissue. It stretches and moves into your back.

2294
08:02:39.759 --> 08:02:58.799
To just being aware of your chest, being with whatever

2295
08:02:58.959 --> 08:02:59.919
feeling there.

2296
08:02:59.799 --> 08:03:02.040
Is ye in your chest.

2297
08:03:17.639 --> 08:03:25.159
When I noticed that, I focus on my chest, I

2298
08:03:25.319 --> 08:03:30.360
feel it in my back and my upper back. I mean,

2299
08:03:30.400 --> 08:03:33.360
I guess the obvious reason would be because you know,

2300
08:03:33.360 --> 08:03:44.119
I'll breathe in in and it stretches my chest and

2301
08:03:44.439 --> 08:04:02.520
my back at the same time. It feels it feels okay,

2302
08:04:05.119 --> 08:04:09.959
doesn't feel I got a little bit of pain in

2303
08:04:10.000 --> 08:04:16.639
my right chest, A little bit not pain, but a

2304
08:04:16.639 --> 08:04:26.880
little discomfort, maybe stiffness, possibly, I don't know. I notice

2305
08:04:26.919 --> 08:04:34.599
my shoulders are also wanting to flex for some reason.

2306
08:04:36.759 --> 08:04:44.159
I think that's probably part of my upper back, that

2307
08:04:44.360 --> 08:04:49.279
connection between my shoulders and my upper back, because I

2308
08:04:49.319 --> 08:04:54.360
can move my shoulders and stretch the muscles in my back,

2309
08:04:56.840 --> 08:05:03.400
moving the shoulders backwards or up, which then moves I

2310
08:05:03.439 --> 08:05:19.599
think it's the scapulous in your back. It feels quite nice. Actually,

2311
08:05:24.880 --> 08:05:28.080
A good thing about this is you can, if you

2312
08:05:28.200 --> 08:05:42.159
want to, you can just flex or stimulate the various

2313
08:05:42.360 --> 08:05:49.840
muscles in your body gently in order to get more

2314
08:05:49.880 --> 08:05:59.880
of a sense of how they feel. And when you relax,

2315
08:06:05.000 --> 08:06:09.119
When you do tense and muscle and you let it

2316
08:06:09.159 --> 08:06:16.599
go and you let it relax, it relaxes way more

2317
08:06:18.200 --> 08:06:28.240
than it would normally. That you have to feel that

2318
08:06:28.319 --> 08:06:32.080
you're able to do that. There's no point in doing

2319
08:06:32.119 --> 08:06:37.680
it if there's an issue with the per part of

2320
08:06:37.720 --> 08:06:47.159
your body. You need to be gentle with yourself at

2321
08:06:47.200 --> 08:07:01.040
all times when relaxing deeply. It's important to be kind

2322
08:07:01.759 --> 08:07:17.799
to yourself as you notice your mind. How much has

2323
08:07:17.840 --> 08:07:41.599
your mind slowed down since we started this recording, How

2324
08:07:41.680 --> 08:07:56.959
came and peaceful is your mind right now? We have

2325
08:07:57.119 --> 08:08:03.080
nothing to think about and just my voice to listen to,

2326
08:08:07.200 --> 08:08:15.799
because you know, the intention behind this recording is relaxation.

2327
08:08:18.479 --> 08:08:23.680
At the very least, for you to feel more relaxed

2328
08:08:24.959 --> 08:08:28.520
at the end of recording than you did at the beginning.

2329
08:08:33.639 --> 08:08:45.479
At the very least, your mind to slow down as

2330
08:08:45.520 --> 08:08:59.840
your body continues to relax, because that's what you want

2331
08:09:01.599 --> 08:09:09.279
to happen. That's what you expect.

2332
08:09:12.720 --> 08:09:13.680
To happen.

2333
08:09:19.400 --> 08:09:37.400
For relaxation to fill your body, maybe calm in your

2334
08:09:37.520 --> 08:09:46.439
mind to the point of boredom. When you start maybe

2335
08:09:46.799 --> 08:10:33.840
to drift away breasting, it's almost as if you're moving

2336
08:10:33.880 --> 08:10:41.799
further away from your body in your mind, just leaving

2337
08:10:41.959 --> 08:10:53.919
that there, kind of liking it an escape pod in

2338
08:10:54.040 --> 08:10:58.400
the spaceship a movie, a space movie, you know when

2339
08:10:58.439 --> 08:11:02.560
it gets a little part in it, since the man

2340
08:11:04.560 --> 08:11:28.119
far away from the spaceship, safe to dream and continue

2341
08:11:33.240 --> 08:12:15.000
to relax, to drift in so slur.

2342
08:12:27.880 --> 08:12:46.360
And be so so rare.

2343
08:12:59.279 --> 08:13:00.599
And song.

2344
08:13:21.240 --> 08:13:35.959
And focusing on the feeling of those individual parts your

2345
08:13:36.080 --> 08:13:49.479
body that's a relaxing one by one.

2346
08:13:51.880 --> 08:13:52.439
You may.

2347
08:13:54.119 --> 08:14:07.880
Find that every now and then you realize that you

2348
08:14:07.959 --> 08:14:16.639
aren't listening to my voice because your mind started to

2349
08:14:16.840 --> 08:14:32.119
imagine something different, maybe started to almost move into some

2350
08:14:32.400 --> 08:14:40.840
kind of a dreamy state, and then you become aware

2351
08:14:41.040 --> 08:14:50.400
of my voice again. And even though you may want

2352
08:14:50.439 --> 08:14:55.400
to focus on my voice, you may also wish to

2353
08:14:57.919 --> 08:15:09.560
allow your mind to just drift naturally into that space

2354
08:15:09.799 --> 08:15:33.799
of comfort and safety. As you feel more comfort spreading

2355
08:15:34.159 --> 08:15:46.919
through your body like a warm blanket covering you gently,

2356
08:15:50.919 --> 08:16:09.080
keeping your body at just the perfect temperature, and even

2357
08:16:09.159 --> 08:16:21.240
if you can hear background sounds, they just don't seem

2358
08:16:21.319 --> 08:16:38.360
to matter anymore. As that sensor peace spreads through your

2359
08:16:38.439 --> 08:16:52.319
mind like a gentle breeze, yet strong enough to blow

2360
08:16:52.360 --> 08:17:08.759
away all negativity, strong enough to remove from your mind

2361
08:17:12.000 --> 08:17:17.599
any anxiety or stress that was there.

2362
08:17:17.439 --> 08:17:32.680
Before, and blow away any other thoughts or feelings that.

2363
08:17:35.040 --> 08:17:58.680
Just don't fit with the sense relaxation that is feeling

2364
08:18:01.159 --> 08:18:23.919
your body and your mind. Unless you focus on your

2365
08:18:23.959 --> 08:18:31.639
mind and count down from ten down to one, and

2366
08:18:31.720 --> 08:18:48.639
with each number you hear, your mind will become slightly

2367
08:18:54.119 --> 08:19:08.319
more relaxed, just just lightly sort from ten down to nine,

2368
08:19:09.080 --> 08:19:16.119
just a slight movement from nine down to eight, just

2369
08:19:16.159 --> 08:19:33.240
another small change in how you feel. Eight down to seven.

2370
08:19:36.000 --> 08:19:41.439
That feeling is a gap, almost like a gap that

2371
08:19:41.799 --> 08:19:51.520
starts to get wider, the gap between those feelings that

2372
08:19:51.639 --> 08:19:58.720
you used to have in your mind compared to the

2373
08:19:58.720 --> 08:20:06.279
feelings you have. They're growing now, feelings of comfort and

2374
08:20:06.520 --> 08:20:19.000
security and confidence, and the gap becomes wider. Eight down to seven,

2375
08:20:19.360 --> 08:20:25.799
seven down to six, And when you get to five,

2376
08:20:28.119 --> 08:20:37.439
your mind will start to have a certain physical sensation,

2377
08:20:41.639 --> 08:20:47.479
almost like there's a magnet outside of your head sucking

2378
08:20:48.400 --> 08:20:54.279
the tension and the stress and any remaining feelings that

2379
08:20:54.319 --> 08:21:05.439
you don't want, sucking them out through your skull. And

2380
08:21:05.560 --> 08:21:12.000
in down to four you can start to really experience

2381
08:21:12.159 --> 08:21:24.680
that sense of not just emptiness, but space, a place

2382
08:21:24.840 --> 08:21:31.919
full of fresh air, place where.

2383
08:21:31.639 --> 08:21:33.279
You can stretch.

2384
08:21:36.520 --> 08:21:39.240
It's almost as if as you go down to four

2385
08:21:39.959 --> 08:21:48.840
and three your mind is expanding, with this sense of

2386
08:21:49.479 --> 08:22:01.720
peace and tranquility growing as it moves down to When

2387
08:22:01.720 --> 08:22:11.159
you get to one, your mind just feels exactly how

2388
08:22:11.240 --> 08:22:27.319
you want to feel. It's almost perfect feeling, maybe a

2389
08:22:30.439 --> 08:22:39.560
sensation that you'd like to keep a place that's safe

2390
08:22:40.560 --> 08:23:00.840
where nothing can affect you at all, and you can

2391
08:23:01.040 --> 08:23:10.000
stay in that that space of comfort and confidence, confident

2392
08:23:10.119 --> 08:23:16.720
in your own ability to create this space and this

2393
08:23:17.959 --> 08:23:24.360
feeling of comfort within your own mind just by counting

2394
08:23:25.439 --> 08:23:34.319
ten down to one. And this is something that you

2395
08:23:34.400 --> 08:23:43.479
can do yourself when you're on your own, the time

2396
08:23:43.599 --> 08:23:47.159
when you can maybe sit down, maybe just for a

2397
08:23:47.200 --> 08:24:00.400
few minutes, close your eyes, just count slowly from ten

2398
08:24:03.279 --> 08:24:15.759
down to one and re experience these feelings in your mind.

2399
08:24:21.080 --> 08:24:25.439
And when you feel that way in your mind, your

2400
08:24:25.479 --> 08:24:40.119
body copies your mind, and that feeling is spread through

2401
08:24:40.200 --> 08:24:47.400
your spine and your nervous system into every part of

2402
08:24:47.439 --> 08:25:02.599
your body, travels through your bloodstream, heathing and relax every

2403
08:25:03.520 --> 08:25:20.919
particle of your existence. Now we can we can practice

2404
08:25:20.959 --> 08:25:28.720
this a few times before the end of the recording,

2405
08:25:29.360 --> 08:25:35.240
and then you can practice on your own. And each

2406
08:25:35.520 --> 08:25:49.200
time you count for ten about one, the feelings of comfort, calmness,

2407
08:25:48.880 --> 08:26:08.560
and deep deep relaxation becomes stronger and deeper feeling your

2408
08:26:08.639 --> 08:26:17.880
mind and your brain with these positive chemicals that spread

2409
08:26:18.159 --> 08:26:28.000
throughout your body, relaxing you so quickly, relaxing your whole

2410
08:26:28.119 --> 08:26:40.680
body and mind so very, very easily, just by counting.

2411
08:26:41.720 --> 08:26:42.599
From ten.

2412
08:26:45.240 --> 08:26:52.680
Down to one. That so we're going to do. Now,

2413
08:26:53.319 --> 08:26:57.319
I'm going to count from ten down to one. I'd

2414
08:26:57.439 --> 08:27:01.759
like you to repeat the number after me. So when

2415
08:27:01.799 --> 08:27:08.919
I say ten, you can just repeat to yourself.

2416
08:27:10.119 --> 08:27:10.400
Ten.

2417
08:27:16.000 --> 08:27:25.400
Just notice, be aware of how you feel in your

2418
08:27:25.479 --> 08:27:35.040
mind and your body. Then when I say nine, you

2419
08:27:35.119 --> 08:27:50.959
can repeat to yourself nine again, noticing the increase in

2420
08:27:51.159 --> 08:28:00.080
comfort and calmness in your mind and in your body.

2421
08:28:05.080 --> 08:28:14.560
The same when I say eight, when I say seven, six,

2422
08:28:17.080 --> 08:28:31.639
when I say five, four, when I say three, two,

2423
08:28:35.759 --> 08:28:40.720
and lastly you want to say one, you can repeat

2424
08:28:41.040 --> 08:28:49.599
that number now.

2425
08:28:49.720 --> 08:28:53.080
Of course, when you do this on.

2426
08:28:52.959 --> 08:28:59.000
Your own without listening to me, you can say the

2427
08:28:59.119 --> 08:29:08.639
numbers of whatever speed that you feel is necessary for you,

2428
08:29:10.200 --> 08:29:15.119
so you can adapt. So if you feel you want

2429
08:29:15.159 --> 08:29:22.080
to say the numbers ten down to one faster than

2430
08:29:22.119 --> 08:29:26.400
I do, then you go ahead and do that. Or

2431
08:29:26.400 --> 08:29:30.680
if you feel when you do it yourself, then you'd.

2432
08:29:30.560 --> 08:29:32.880
Like to have more.

2433
08:29:33.799 --> 08:29:40.560
More space between the numbers, maybe take a lot longer

2434
08:29:41.639 --> 08:29:49.560
to get from ten all the way down to one,

2435
08:29:51.720 --> 08:30:04.240
that's your choice also to do. So I'm going to

2436
08:30:04.400 --> 08:30:12.759
count from ten down to one, and when I get

2437
08:30:12.840 --> 08:30:17.240
to one, that will be the end of this recording

2438
08:30:19.680 --> 08:30:23.360
and less, of course, you're listening to music, and the

2439
08:30:23.479 --> 08:35:40.080
music will continue ten nine five four chassa twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2440
08:35:44.720 --> 08:36:34.680
twelve eleven, ten nine eight seven, six, five, four three

2441
08:36:34.959 --> 08:36:58.599
two one. Now open your eyes, noticing how you physically

2442
08:36:58.599 --> 08:37:06.439
feel m having counted down from twenty to one, allowing

2443
08:37:07.200 --> 08:37:11.599
stress and tension to leave through your fingertips and your toes.

2444
08:37:13.159 --> 08:37:17.880
And as you focus on your fingertips, maybe they feel

2445
08:37:17.919 --> 08:37:24.040
a little bit tingly, which is I suppose quite an

2446
08:37:24.080 --> 08:37:29.080
understanding considering the tension has been exiting your body through

2447
08:37:29.119 --> 08:37:38.080
your fingertips. So now I'm going to count from twenty

2448
08:37:38.119 --> 08:37:45.040
down to one again. This time you're going to feel

2449
08:37:45.159 --> 08:37:51.439
relief of tension and stress, any anxiety that you may

2450
08:37:51.520 --> 08:38:04.240
have leaving through your stomach, just leaving through your stomach,

2451
08:38:04.279 --> 08:38:10.439
almost as if it's just releasing the whole of your stomach.

2452
08:38:11.319 --> 08:38:16.159
You'll enavl to just above your chest or below your chest,

2453
08:38:16.240 --> 08:38:22.560
rather so surrounding your belly button area. The whole area.

2454
08:38:22.880 --> 08:38:27.560
You can feel the tension of your body wherever it's left,

2455
08:38:27.759 --> 08:38:33.159
just releasing from the area, and you may notice that

2456
08:38:33.200 --> 08:38:38.319
your stomach will become very relaxed as I count down

2457
08:38:39.279 --> 08:39:46.240
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

2458
08:39:46.639 --> 08:40:23.479
eight seven, six oh three two what And you can

2459
08:40:23.479 --> 08:40:26.040
open your eyes again if you choose, or you can

2460
08:40:26.119 --> 08:40:32.360
just keep them closed because it feels relaxing. Just notice

2461
08:40:32.400 --> 08:40:37.159
how your stomach eels. I notice, there's your focus. Just

2462
08:40:37.919 --> 08:40:42.479
do a little scan of your body, just notice, say

2463
08:40:42.560 --> 08:40:55.479
your body else focusing on upper body, your back, chest, stomach, legs, arms, hands, feet,

2464
08:40:58.479 --> 08:41:05.439
Just noticing, and you know, you may start to feel

2465
08:41:07.880 --> 08:41:12.159
more a sense of tiredness, which may be the reason

2466
08:41:12.200 --> 08:41:19.639
you listening to this recording because you would like to

2467
08:41:19.799 --> 08:41:22.560
let go completely of everything.

2468
08:41:24.479 --> 08:41:25.560
And dread.

2469
08:41:26.840 --> 08:41:42.279
Off into a nice, natural, calm, relaxing sleep. So now

2470
08:41:42.360 --> 08:41:52.040
we're going to focus on your forehead, and if you choose,

2471
08:41:52.119 --> 08:41:55.439
you can incorporate your eyes in this focus as well.

2472
08:41:57.200 --> 08:41:58.799
Your forehead and your eyes.

2473
08:42:00.799 --> 08:42:01.840
It's that whole.

2474
08:42:01.680 --> 08:42:06.599
Area basically, almost as if you were wearing a mask.

2475
08:42:06.360 --> 08:42:07.080
You know, like a.

2476
08:42:08.959 --> 08:42:14.360
I don't know, a Batman mask or something, or I'm

2477
08:42:14.400 --> 08:42:17.119
trying to fa zorrow or something, you know, the kind

2478
08:42:17.159 --> 08:42:20.319
of mask that covers your eyes, but also covers quite

2479
08:42:20.319 --> 08:42:27.200
a lot of the forehead. Focusing on that area because

2480
08:42:27.200 --> 08:42:30.520
that's the area that we're now going to release tension

2481
08:42:30.720 --> 08:42:36.279
and stress from your mind and your brain, from your mind,

2482
08:42:36.360 --> 08:42:40.680
and any tension that you may have remaining your face,

2483
08:42:41.639 --> 08:42:47.319
in your neck and your jaw, your eyes, your forehead,

2484
08:42:47.759 --> 08:42:54.400
or your scalp. So basically any tension within your head area,

2485
08:42:54.799 --> 08:42:55.720
including your.

2486
08:42:55.680 --> 08:43:02.000
Mind and your brain, that's going to.

2487
08:43:01.959 --> 08:43:10.200
Be released through your fullhead in your eyes. As I

2488
08:43:10.279 --> 08:43:53.840
count down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2489
08:43:59.599 --> 08:44:37.159
twell eleven, ten, nine, eight, seven, six, five.

2490
08:44:42.360 --> 08:44:42.919
Four.

2491
08:44:46.799 --> 08:45:13.400
Three one, Noticing as you scan your face, draw your eyes,

2492
08:45:14.520 --> 08:45:23.560
the cheap bones, your ears, your forehead, your scalp, your neck,

2493
08:45:24.840 --> 08:45:27.560
the back of your neck, in the front of your neck.

2494
08:45:28.279 --> 08:45:30.639
The side of your neck, and your throat.

2495
08:45:36.880 --> 08:45:48.040
Noticing being aware of the comfort, increased feeling, the relaxation

2496
08:45:50.119 --> 08:45:55.080
not just in your head and neck and mind, also

2497
08:45:55.520 --> 08:46:05.000
the rest of your body. Just notice how loose and

2498
08:46:05.319 --> 08:46:11.720
calm you feel, and how easily it is to just

2499
08:46:11.880 --> 08:46:38.840
let go completely, let go completely, how easily That's what

2500
08:46:38.840 --> 08:46:42.799
I'm going to do now is to focus on the.

2501
08:46:42.680 --> 08:46:50.400
Top of your head and am We're going to allow.

2502
08:46:51.759 --> 08:46:53.720
Every last.

2503
08:46:55.200 --> 08:47:01.279
Piece of tension or stress the way be lingering or

2504
08:47:01.479 --> 08:47:07.799
hiding in your body or mind or head, to just

2505
08:47:09.560 --> 08:47:15.959
be sucked out on the top of your head, released

2506
08:47:19.639 --> 08:47:26.840
into Yeah, I once sucked out into the clouds. Imagine

2507
08:47:26.880 --> 08:47:32.240
a big cloud of God your head almost like a whirlpool,

2508
08:47:33.000 --> 08:47:37.799
and this is can suck that tension how the top

2509
08:47:37.840 --> 08:47:46.319
of your head and just take it away the good

2510
08:47:47.479 --> 08:47:51.319
you focus. Imagine an opening on the top of your

2511
08:47:51.360 --> 08:47:57.959
head with a tension and stress and in remaining issues

2512
08:47:58.119 --> 08:48:01.880
maybe worries or concern instead of no use to you.

2513
08:48:02.040 --> 08:48:05.439
Now you can all be sucked.

2514
08:48:05.040 --> 08:48:09.240
Down at the top of your head. I've taken away.

2515
08:48:11.200 --> 08:48:18.639
As I count down again from twenty down to one

2516
08:48:19.000 --> 08:50:03.680
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, even, ten, nine, eight, seven, six, five, wall.

2517
08:50:07.400 --> 08:50:18.040
Three, wha.

2518
08:50:28.200 --> 08:50:46.319
Breath, noticing how you feel, how relaxed and calm you

2519
08:50:46.520 --> 08:51:02.080
physically and mentally feel right now, how peaceful your mind feels.

2520
08:51:04.599 --> 08:51:09.799
It feels so nice to just let go, to give

2521
08:51:09.840 --> 08:51:23.639
yourself some space to breathe easily, to think calmly and

2522
08:51:23.840 --> 08:51:29.000
just to take a break from all that pointless worry

2523
08:51:29.240 --> 08:51:34.479
and concerns about things that you don't need to think

2524
08:51:34.520 --> 08:51:45.520
about right now, because this is your time to let go.

2525
08:51:46.720 --> 08:51:56.520
This is your space to enjoy feeling deeply relaxed, peaceful

2526
08:51:56.639 --> 08:52:03.919
in your mind, relaxed and your body. They can feel

2527
08:52:04.479 --> 08:52:14.560
so good, so nice to just not have to do anything,

2528
08:52:16.599 --> 08:52:25.599
to be able to really enjoy that serenity that comes

2529
08:52:27.040 --> 08:52:40.119
with letting go completely, that peacefulness that comes with being

2530
08:52:40.759 --> 08:52:52.119
in this peaceful space. And you can keep this sense

2531
08:52:52.240 --> 08:53:04.159
of calmness for as long as you choose. If you

2532
08:53:04.360 --> 08:53:11.040
choose to drift off into a deep, healing, natural.

2533
08:53:10.680 --> 08:53:13.200
Sleep, then you can do that.

2534
08:53:16.840 --> 08:53:25.200
It's completely up to you, and you can keep this

2535
08:53:25.400 --> 08:53:31.279
feeling of calmness physically, mean in your mind, as long

2536
08:53:31.720 --> 08:53:49.040
as you choose to feel completely relaxed, completely relaxed. I'd

2537
08:53:49.119 --> 08:53:54.759
like you to make up your mind that you're going

2538
08:53:54.799 --> 08:54:06.599
to relax. I want to explore that with you. What

2539
08:54:06.680 --> 08:54:13.639
it feels like when you actually decide that you're going

2540
08:54:13.680 --> 08:54:22.200
to relax, not forcing yourself, but giving yourself that. Yes,

2541
08:54:22.279 --> 08:54:24.599
it is a command, really, isn't it when you're telling

2542
08:54:24.639 --> 08:54:34.200
yourself relax in a gentle but firm way that only

2543
08:54:34.479 --> 08:54:39.759
you can really tell yourself in that way. You can't

2544
08:54:39.759 --> 08:54:44.000
really have someone else saying to you, now it relax, relax,

2545
08:54:44.599 --> 08:54:48.360
you know, and it needs to be gentle, But you

2546
08:54:48.400 --> 08:54:55.560
can't someone else can't really have the same the same

2547
08:54:55.680 --> 08:55:05.680
kind of influence or power you have over your own physicality,

2548
08:55:06.479 --> 08:55:17.360
over how you feel, because when you say it to yourself,

2549
08:55:17.400 --> 08:55:24.439
it means more. It's personal, and your brain and your

2550
08:55:24.840 --> 08:55:31.919
unconscious mind and your body listens to what you say. So,

2551
08:55:32.159 --> 08:55:36.000
for example, we'll test it out. We'll do a little test,

2552
08:55:36.119 --> 08:55:39.759
a few little tests along the way, and you can

2553
08:55:39.840 --> 08:55:46.119
get more of an idea of the force, a positive

2554
08:55:46.319 --> 08:55:52.759
force that you can have in creating a sense of

2555
08:55:53.000 --> 08:55:58.040
comfort and relaxation in your body and your mind quite

2556
08:55:58.119 --> 08:56:10.720
quickly just by you telling yourself to relax. So I

2557
08:56:10.840 --> 08:56:17.599
want to start by it's focused on your hands. To

2558
08:56:17.720 --> 08:56:20.759
focus on your hands and just tell your hands to relax,

2559
08:56:21.759 --> 08:56:26.759
and just say relax. As you focus on your hands,

2560
08:56:28.919 --> 08:56:33.439
you could say my hands are relaxed, or I want

2561
08:56:33.520 --> 08:56:34.680
my hands to relax.

2562
08:56:36.720 --> 08:56:37.919
I think if you actually do.

2563
08:56:37.919 --> 08:56:45.959
It directly by focusing and imagining that your hands can

2564
08:56:46.200 --> 08:56:48.959
hear what you're saying, you know, they've got little ears,

2565
08:56:49.599 --> 08:56:54.840
which is a little weird. So talking to your hands

2566
08:56:55.479 --> 08:57:04.080
and just say relax, medicine.

2567
08:57:10.080 --> 08:57:11.840
How your hands start to relax.

2568
08:57:24.200 --> 08:57:27.720
Now, focus on your eyes and tell your eyes to relax.

2569
08:57:28.799 --> 08:57:33.680
You're just saying the same word relax. And find the

2570
08:57:33.840 --> 08:57:41.240
right tone for you. You know, I might say relax,

2571
08:57:41.919 --> 08:57:43.439
but you you.

2572
08:57:43.400 --> 08:57:49.360
Might say relax or relax.

2573
08:57:49.880 --> 08:57:54.040
You know, you might say it differently to yourself, and

2574
08:57:55.040 --> 08:58:03.159
that's important for you to gauge what feels right for you.

2575
08:58:03.200 --> 08:58:08.400
Just tell your eyes to relax, whilst focusing on your eyes,

2576
08:58:08.880 --> 08:58:14.000
your eyelids, the muscles around your eyes, your eyebrows, and just.

2577
08:58:14.880 --> 08:58:17.360
Tell your eyes directly.

2578
08:58:19.560 --> 08:58:58.759
Relax now. Now I just did that myself. And sometimes

2579
08:58:58.759 --> 08:59:00.840
you may feel that you need need a bit more

2580
08:59:00.959 --> 08:59:06.720
time or the different parts to relax, you know, because

2581
08:59:06.759 --> 08:59:11.880
I start talking again and maybe that part hasn't relaxed fully.

2582
08:59:12.759 --> 08:59:15.000
But what happened is that it would just continue to

2583
08:59:15.040 --> 08:59:16.599
relax even though I'm talking.

2584
08:59:18.159 --> 08:59:24.279
And that's happening with my eyes. Something else I noticed is.

2585
08:59:26.040 --> 08:59:29.880
When I started focusing on my eyes, that actually almost

2586
08:59:30.000 --> 08:59:31.000
became they got.

2587
08:59:30.880 --> 08:59:32.720
Worse before they got better in a way.

2588
08:59:33.400 --> 08:59:36.520
So I felt a degree of tension growing in my

2589
08:59:36.599 --> 08:59:42.599
eyes and then disappearing. So I think what that was

2590
08:59:42.680 --> 08:59:47.159
really it was just me becoming more aware of the

2591
08:59:47.319 --> 08:59:52.720
tension that was already there that I was. I wasn't

2592
08:59:52.759 --> 08:59:57.919
focused on it before, so I wasn't really acknowledging it

2593
08:59:58.319 --> 09:00:14.840
or really conscious to those feelings. Yeah, my eyes is

2594
09:00:15.080 --> 09:00:18.599
still continuing to relax, as well as my hands. Actually,

2595
09:00:22.080 --> 09:00:27.479
my hands have got a certain kind of energy, like

2596
09:00:27.720 --> 09:00:32.880
not buzzing, but I can kind of fuel a degree

2597
09:00:32.919 --> 09:00:38.880
of energy in my hands. Maybe that's where the tension

2598
09:00:38.959 --> 09:00:42.919
is being released. Maybe that's the cause in that.

2599
09:00:50.279 --> 09:00:52.599
The next part, I think we should focus.

2600
09:00:52.279 --> 09:00:53.240
On the back of the neck.

2601
09:00:53.919 --> 09:00:57.880
That's a part which is quite often, or for me,

2602
09:00:58.319 --> 09:01:01.799
holds tension. I don't know about yourself, but I think

2603
09:01:01.799 --> 09:01:07.240
it's quite a standard place where tension is sometimes held.

2604
09:01:08.319 --> 09:01:12.720
So, and I'm doing exactly what you're.

2605
09:01:12.520 --> 09:01:15.119
Doing as you do it as well, so I'm telling

2606
09:01:15.200 --> 09:01:19.439
my body parts to relax as well. So if you

2607
09:01:19.479 --> 09:01:22.560
tell your neck the back of your neck, focus on

2608
09:01:22.599 --> 09:01:29.159
the back of your neck and just say relax in

2609
09:01:29.240 --> 09:01:31.479
your own words, in your own tone.

2610
09:01:31.439 --> 09:01:32.560
In your own voice.

2611
09:01:33.040 --> 09:01:34.000
You can say out.

2612
09:01:33.840 --> 09:01:37.520
Loud, or you can just say it to yourself. Internally,

2613
09:01:38.400 --> 09:01:42.959
but you're focusing and you're saying it literally to the

2614
09:01:43.000 --> 09:01:45.759
back of your neck, as if the back of your

2615
09:01:45.799 --> 09:01:52.799
neck can actually hear what you're saying. So do that now,

2616
09:01:53.000 --> 09:01:55.119
Just say relax.

2617
09:01:55.159 --> 09:01:58.080
To the back of your neck and I'll do the same.

2618
09:02:36.919 --> 09:02:40.400
And what I noticed and you may have had similar

2619
09:02:40.520 --> 09:02:45.000
thing is, even though I was focusing on the back

2620
09:02:45.040 --> 09:02:56.040
of the neck, other parts started to I don't know,

2621
09:02:56.279 --> 09:02:59.680
show themselves to me or maybe because they want to

2622
09:02:59.680 --> 09:03:03.639
be read as well. But I started noticing the feelings

2623
09:03:03.639 --> 09:03:07.000
in my shoulders, attension in my shoulders, and in.

2624
09:03:07.040 --> 09:03:07.759
My upper back.

2625
09:03:10.799 --> 09:03:16.840
Whether that was because my back of my neck was saying, well,

2626
09:03:16.840 --> 09:03:21.840
I'm pretty much okay, it's the other parts that need attention,

2627
09:03:28.200 --> 09:03:31.240
but my lobe, my back of my neck is still relaxing.

2628
09:03:32.680 --> 09:03:35.200
But I just became more aware of other parts that

2629
09:03:35.439 --> 09:03:37.479
needed attention.

2630
09:03:39.720 --> 09:03:40.599
Now, this might.

2631
09:03:40.520 --> 09:03:45.360
Happen, and it's not. It doesn't mean that it's going

2632
09:03:45.360 --> 09:03:51.360
any wrong. It just means you're being notified of more places,

2633
09:03:52.400 --> 09:03:58.479
but also want to feel relaxed. So I'm going to

2634
09:03:58.560 --> 09:04:03.080
focus on my upper back. So you can do the same,

2635
09:04:04.840 --> 09:04:11.040
even if you don't have any feelings of tension that obvious.

2636
09:04:10.400 --> 09:04:11.319
In your upper back.

2637
09:04:13.240 --> 09:04:18.119
You just focus on your back and the whole area

2638
09:04:18.279 --> 09:04:22.799
from the shoulder blades down to the middle of your

2639
09:04:22.840 --> 09:04:27.119
back and the spine. And with me, it's more the

2640
09:04:27.200 --> 09:04:28.439
shoulder blades.

2641
09:04:28.159 --> 09:04:29.080
That are more.

2642
09:04:33.520 --> 09:04:39.040
Yeah, that's the parts that are really sort of given me.

2643
09:04:40.680 --> 09:04:41.400
The nod.

2644
09:04:42.919 --> 09:04:44.959
That it needs to relax in the sounds, going to

2645
09:04:45.040 --> 09:04:47.959
ask that part to relax, and you.

2646
09:04:47.919 --> 09:04:48.599
Can do the same.

2647
09:04:48.680 --> 09:05:01.400
Now relapse upper back.

2648
09:05:13.520 --> 09:05:18.840
There's something strange happened there, And this often happens. I've

2649
09:05:18.840 --> 09:05:25.400
been doing this for sixteen years or something, and often

2650
09:05:27.119 --> 09:05:33.840
I'm one surprised but amazed. Really bad. There can be

2651
09:05:33.880 --> 09:05:34.520
a feeling.

2652
09:05:35.919 --> 09:05:38.279
So when I was focusing.

2653
09:05:37.799 --> 09:05:40.680
On the back of my neck, my upper back was

2654
09:05:41.560 --> 09:05:45.759
starting to feel quite stressed and in need of attention.

2655
09:05:48.200 --> 09:05:51.279
As soon as I started talking to you about my

2656
09:05:51.439 --> 09:05:57.360
upper back and talking about getting ready to ask the

2657
09:05:57.479 --> 09:06:02.599
upper back to relax, why the back already started to relax.

2658
09:06:05.360 --> 09:06:08.559
It's almost as if it doesn't need to hear the words,

2659
09:06:09.440 --> 09:06:27.199
just needs attention, just needs to be noticed. And that

2660
09:06:27.360 --> 09:06:33.160
is something that often happens in this type of situation,

2661
09:06:34.879 --> 09:06:40.199
is when you start to relax a couple of parts

2662
09:06:40.199 --> 09:06:45.599
of your body, as we've done with our hands, eyes,

2663
09:06:45.760 --> 09:06:54.959
and the eyelids, and now back of the neck, top

2664
09:06:55.000 --> 09:06:59.760
of the bag, up the back, the rest of the

2665
09:07:00.120 --> 09:07:00.959
dese things.

2666
09:07:00.680 --> 09:07:03.760
To just take notice.

2667
09:07:05.959 --> 09:07:14.239
And decide in its own way to start relaxing. Other

2668
09:07:14.400 --> 09:07:24.319
parts of your body start to just become looser. I

2669
09:07:24.360 --> 09:07:27.000
suppose it's kind of like a bit of an avalanche.

2670
09:07:27.199 --> 09:07:31.959
You know, the little ball starts rolling and before you

2671
09:07:32.040 --> 09:07:35.080
know it, the whole of your body is completely relaxed

2672
09:07:35.120 --> 09:07:51.800
and can't And if you focus on your face, you

2673
09:07:51.919 --> 09:07:59.480
focus on your eyes, the eyelids, your eyebrows, and the

2674
09:07:59.599 --> 09:08:01.720
muscle rules around your eyes.

2675
09:08:06.639 --> 09:08:08.440
Maybe you start to notice.

2676
09:08:08.160 --> 09:08:14.879
That your forehead is more relaxed than it was. Maybe

2677
09:08:14.919 --> 09:08:20.559
your face is more relaxed. I would say my entire

2678
09:08:20.639 --> 09:08:35.519
face is a lot more relaxed than it was. So

2679
09:08:35.559 --> 09:08:41.559
you're going to focus now on your shoulders again, just

2680
09:08:41.680 --> 09:08:46.480
like before. Just tell your shoulders. I mean you can

2681
09:08:46.599 --> 09:08:48.639
do them in the digital You can do the right

2682
09:08:48.680 --> 09:08:52.879
shoulder and you shoulder. I just can't do both at

2683
09:08:52.879 --> 09:08:53.599
the same time.

2684
09:08:55.599 --> 09:08:58.639
Just tell your shoulders and you focus on.

2685
09:08:58.639 --> 09:09:04.800
Them in your mind like somehow you feel maybe you

2686
09:09:04.919 --> 09:09:11.599
can see them in your mind's eye. Just tell your

2687
09:09:11.599 --> 09:10:06.160
shoulders to relax, be as nice as they relax. But

2688
09:10:06.360 --> 09:10:15.120
do you notice, especially with my back, is the connection

2689
09:10:15.360 --> 09:10:20.919
between the different parts, the back, the shoulders, the neck

2690
09:10:26.440 --> 09:10:30.879
being all connected and being such a large part of

2691
09:10:30.919 --> 09:10:37.279
your body, it's almost hard to separate them from each other.

2692
09:10:42.720 --> 09:10:45.360
And my lower back has started to relax.

2693
09:10:45.000 --> 09:10:45.760
On the same.

2694
09:10:51.720 --> 09:10:52.959
Maybe I'm going too.

2695
09:10:52.879 --> 09:10:58.879
Slow and that could be an issue because we will

2696
09:10:58.959 --> 09:11:05.319
go a difference beads and the idea at the beginning

2697
09:11:05.400 --> 09:11:07.800
of this recording was for you to be able to

2698
09:11:08.000 --> 09:11:24.360
just say to yourself, relax without focusing on any particular

2699
09:11:24.559 --> 09:11:30.319
part of your body. Because when you know that telling

2700
09:11:30.400 --> 09:11:42.559
your hands to relax and your hands relax, you tell

2701
09:11:42.639 --> 09:11:49.680
your eyelids and your eyes, the muscles around your eyes

2702
09:11:50.959 --> 09:12:05.000
and your eyebrows to relax, and they relax, until.

2703
09:12:04.919 --> 09:12:06.760
The back of your neck.

2704
09:12:10.120 --> 09:12:26.160
Relax and it relaxes until you're alpha back.

2705
09:12:32.639 --> 09:12:56.120
To relax and did relaxes. You tell your shoulders to relax,

2706
09:13:00.239 --> 09:13:33.000
h and they relaxed, And you told your hands to relax,

2707
09:13:33.760 --> 09:13:45.080
they relaxed, and they continued to relax. And you told

2708
09:13:45.120 --> 09:13:53.279
your eyelids, the muscles around your eyes, your eyebrows to relax,

2709
09:13:55.319 --> 09:14:10.160
They relaxed, and teen to relax and you told at

2710
09:14:10.199 --> 09:14:13.360
the back of your neck would be on the back

2711
09:14:13.400 --> 09:14:24.160
of your neck and told it to relax. The relaxed

2712
09:14:26.440 --> 09:14:29.559
and continued to relax.

2713
09:14:37.720 --> 09:14:40.080
Then you told your unco back.

2714
09:14:43.319 --> 09:15:00.120
To relax, be relaxed, and continued to relax. That's with

2715
09:15:00.199 --> 09:15:08.839
your shoulders. You tell your shoulders to relax, and your

2716
09:15:08.839 --> 09:15:13.120
shoulders relaxed and continued.

2717
09:15:17.239 --> 09:15:17.879
To relax.

2718
09:15:23.599 --> 09:15:31.959
And it's not just that, It's that the rest of

2719
09:15:32.040 --> 09:15:39.199
your body has also been listening and no relaxation has

2720
09:15:39.360 --> 09:15:45.639
been spreading. So from your eyes, the relaxation spread to

2721
09:15:45.760 --> 09:15:54.120
your forehead, around your face, into your skin, into your jaw,

2722
09:16:03.440 --> 09:16:07.599
into the front and sides of the neck, all the

2723
09:16:07.680 --> 09:16:19.080
way down your chest and stomach, your relaxed hands and shoulders,

2724
09:16:20.879 --> 09:16:21.559
and meats.

2725
09:16:21.440 --> 09:16:28.959
Up through your arms relaxing and full arms, your.

2726
09:16:29.440 --> 09:16:36.760
Upper arms, elbows, your wrists, letting go.

2727
09:16:44.319 --> 09:16:45.440
The lower bag.

2728
09:16:48.519 --> 09:16:55.279
Your hips but exploiting you just start to relax on

2729
09:16:55.440 --> 09:17:03.239
the TV. Even the comfort h spreading through your legs

2730
09:17:08.199 --> 09:17:16.839
all the way down to your ankles, the tops of

2731
09:17:16.919 --> 09:17:22.959
your feet, the side of your feet, and the bottoms

2732
09:17:23.040 --> 09:17:32.959
of your feet, relaxing into your toes.

2733
09:17:36.720 --> 09:17:59.959
Each tone relaxing, cal please and then should.

2734
09:17:59.720 --> 09:18:25.559
Put relaxes warm. Your mind becomes slow peace to the point.

2735
09:18:25.760 --> 09:18:39.800
Where if you choose to fall asleep, it can easily

2736
09:18:40.360 --> 09:18:41.000
do that.

2737
09:18:46.400 --> 09:18:57.040
Easy drift away because there's nothing going on in your mind.

2738
09:19:00.680 --> 09:19:14.080
The phrase is peaceful, the body contens.

2739
09:19:17.040 --> 09:19:17.760
Writes.

2740
09:19:41.480 --> 09:19:49.040
With that connection between the body relaxing, the word you

2741
09:19:49.319 --> 09:19:51.239
say to yourself.

2742
09:19:52.919 --> 09:19:54.000
Who lights.

2743
09:20:00.080 --> 09:20:05.440
Inst that you don't need to focus on just one part.

2744
09:20:07.239 --> 09:20:19.440
You can just focus on your entire body, saying the

2745
09:20:19.599 --> 09:20:22.360
powerful word.

2746
09:20:24.959 --> 09:20:36.360
Wakes and it's uh.

2747
09:20:37.879 --> 09:20:38.599
Those.

2748
09:20:40.080 --> 09:20:58.239
Amiliar sensations of comfort spreading throughout your body, loosening and calming,

2749
09:21:00.720 --> 09:21:02.199
and the eating.

2750
09:21:05.680 --> 09:21:08.080
Every part to your body.

2751
09:21:10.720 --> 09:21:17.160
Feeding more relaxed.

2752
09:21:31.760 --> 09:21:35.559
So all we need to do now all is just.

2753
09:21:37.360 --> 09:21:58.680
Tell yourself relats and absurd feeding completely out of the boy,

2754
09:22:16.279 --> 09:22:48.160
starting now with number twenty nineteen eighteen seventeen.

2755
09:23:00.800 --> 09:23:01.279
Six.

2756
09:23:11.080 --> 09:23:41.680
Fifty four.

2757
09:24:46.800 --> 09:25:57.720
To well, attatatatatatatatatatatatatatat.

2758
09:30:00.279 --> 09:33:17.480
Attatatatatatatatatatatatatatatata what.

2759
09:36:06.080 --> 09:36:34.919
One so countain down from ten to one ten nine, eight, seven, six,

2760
09:36:37.120 --> 09:36:57.360
five four three two one. And maybe that was a

2761
09:36:57.360 --> 09:37:02.120
bit too quick in order to relax. Maybe it's too

2762
09:37:02.199 --> 09:37:10.120
fast for you to notice the calming of your body.

2763
09:37:11.440 --> 09:37:16.040
Maybe even a little bit of pressure there, Like you're

2764
09:37:16.080 --> 09:37:18.720
counting down from ten to one, What do you expect

2765
09:37:18.760 --> 09:37:22.440
me to do that? Expect me just to go floppy

2766
09:37:23.760 --> 09:37:33.279
just because you're counting down. You try it again, but

2767
09:37:33.400 --> 09:37:39.279
this time, I go this slower this time, and you

2768
09:37:39.519 --> 09:37:44.839
focus on the whole of your body before we focus

2769
09:37:44.919 --> 09:37:54.239
on your legs. Just notice how your body does start

2770
09:37:55.360 --> 09:38:06.199
to feel more relaxed every number that.

2771
09:38:06.279 --> 09:38:07.239
I count down.

2772
09:38:10.440 --> 09:38:57.680
Ten, nine, eight, seven, six, five, four.

2773
09:39:04.720 --> 09:39:39.720
Three on.

2774
09:39:51.239 --> 09:40:02.680
I just noticed how, hey, you thought generally anybody fels Yeah,

2775
09:40:04.360 --> 09:40:12.120
it's not necessarily even about yeh counting down from ten

2776
09:40:12.199 --> 09:40:22.599
to one. It's that space that you have, that space

2777
09:40:22.760 --> 09:40:44.199
between being active physically or mentally, just sitting or lying down,

2778
09:40:44.839 --> 09:40:49.720
just doing there, not doing anything, not saying anything, not

2779
09:40:50.440 --> 09:40:53.080
deeding to think about anything.

2780
09:40:54.639 --> 09:40:58.199
So it opens up a space, you know, it's a

2781
09:40:58.199 --> 09:41:08.760
bit of a space, the gap in The more I

2782
09:41:08.959 --> 09:41:12.120
came down for the tens of months, the bigger that

2783
09:41:12.239 --> 09:41:21.800
gap becomes. So there's that gap of calmness, of comfort

2784
09:41:22.319 --> 09:41:23.279
and relaxation.

2785
09:41:29.199 --> 09:41:41.599
It's a nice feeling, and it moves those stresses or

2786
09:41:42.080 --> 09:41:58.680
discomforts physically or emotionally, moves them away, allows you to

2787
09:41:59.080 --> 09:42:08.000
just slow down. So I'm going to count again from

2788
09:42:08.000 --> 09:42:16.760
ten down to one, and notice that gap widening, the gap,

2789
09:42:18.440 --> 09:42:22.919
and this it widens. It's almost like that the stress

2790
09:42:23.040 --> 09:42:25.360
and attention falls.

2791
09:42:25.160 --> 09:42:26.040
Into the gap.

2792
09:42:39.440 --> 09:43:04.120
It gives you that distance, that space. Now ten nine

2793
09:43:04.639 --> 09:43:22.800
five seven six.

2794
09:43:35.160 --> 09:43:47.319
Five four.

2795
09:44:05.160 --> 09:44:22.760
Three.

2796
09:44:40.480 --> 09:44:53.360
What how did you look?

2797
09:44:55.360 --> 09:45:22.559
What did you do? Can you notice? Are you feeling calm?

2798
09:45:23.400 --> 09:45:54.519
You see them more? Relax Now, focus on relicks, just alicks.

2799
09:46:10.599 --> 09:46:14.000
You're just gonna start with focusing.

2800
09:46:14.160 --> 09:46:15.400
One of thighs.

2801
09:46:30.239 --> 09:46:34.559
Of course, it's not the most exciting thing to be doing,

2802
09:46:35.319 --> 09:46:41.720
because I'm sure like most of your body is not.

2803
09:46:41.760 --> 09:46:43.199
I'm not going my mind.

2804
09:46:52.239 --> 09:46:58.519
Just focusing on the whole of your fires, the tops

2805
09:46:58.559 --> 09:47:04.680
of your files, the side of the fires, the bottoms

2806
09:47:04.720 --> 09:47:11.800
of your thighs, the outer thighs and inner dies. Basically

2807
09:47:12.040 --> 09:47:19.760
the hold of thire that leads into your head and

2808
09:47:19.919 --> 09:47:30.760
it goes down to your leadon. Now, this is a

2809
09:47:30.879 --> 09:47:41.680
big area in every area. Base wrong on the strongest

2810
09:47:42.639 --> 09:47:45.519
muscles in your body and your thighs.

2811
09:47:55.760 --> 09:47:56.279
I don't be.

2812
09:47:58.360 --> 09:48:11.239
Perhaps or give enough attention to our pies. Perhaps something

2813
09:48:12.720 --> 09:48:33.919
the knowledge now import that dies are to alliance, how much.

2814
09:48:36.360 --> 09:48:37.199
They actually do.

2815
09:48:37.360 --> 09:48:37.800
For us.

2816
09:48:41.680 --> 09:48:43.360
Or to alliance.

2817
09:48:49.760 --> 09:48:52.279
And man may seems that really weird.

2818
09:48:55.319 --> 09:49:03.879
I think that a dog parts, especially addies, needs some TLC.

2819
09:49:07.199 --> 09:49:28.919
I did lu shmutually, thank you cratically. What ad bies different?

2820
09:49:35.720 --> 09:49:38.360
I don't know if this may sounds strange.

2821
09:49:41.040 --> 09:49:45.480
I don't think one am sure you'll bring in the garden.

2822
09:49:45.760 --> 09:49:55.040
Having a tree M, it's hard to say much in the.

2823
09:49:55.120 --> 09:50:02.279
Tree would have some I speak.

2824
09:50:12.959 --> 09:50:13.879
Gave it such a.

2825
09:50:20.080 --> 09:50:24.000
What do you speak as

2826
09:50:30.680 --> 09:50:47.040
M M