April 25, 2025

(no music) (10 hours) Plaster of Calm | Let me bore your pain away #28 | Jason Newland | 25th April 2025

(no music) (10 hours) Plaster of Calm | Let me bore your pain away #28 | Jason Newland | 25th April 2025
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. That's my website.

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My name is Jason Newland. Please only listen when you

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can safely close your eyes and welcome to Let Me

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Bore Your Pain Away. Now. This is specifically to help

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people with chronic pain, so you need to know the

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cause of the chronic pain and also have permission from

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your doctor before listening to this. This is not a

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replacement for any kind of medical attention, medical advice, or

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any kind of therapy therapy. Right that being said, it's

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just me, That's what I do. I just talk These

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let Me Boil Your Pain Away recordings very similar to

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the let Me Boil You to Sleep. I just chat.

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Sometimes I go off the subject, sometimes I come back

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to the subject. Sometimes I focus occasionally. But the main

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objectiontive and instead of objection, the main objective is that

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how you feel now changes and you feel better at

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the end of it. You feel more relaxed, and you know,

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if youse to gauge the level of discomfort physical discomfort

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from zero to ten, it may be higher than ten,

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maybe load and zero. If it's loading zero, you don't

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really need to be listening to this unless you just

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want to listen to relax more, but just gauge where

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it is now, that physical feeling, and then at the

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end of it we can do it again. You can

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just like see how you feel. And really the bottom

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line is is it useful. If it's useful, good And

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just let you know. I've got a little Jack Russell

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in the background chasing a fly. So you're gonna hear

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a little bit of scuffling about because it's amazing. If

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only I knew all the toys he's got, all the

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different things he's had. Nearly said that said the word

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t r e e E E t S. Luckily I

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didn't because he'd have been staring at me right now.

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All I need to do is just get him a fly.

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He'd been happy, So yeah, he's just chasedn't it. So

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this isn't sleep. It's not a sleep recording. You may

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just find yourself getting bored and go to sleep just

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out of complete boredom, but it's possible. But it's not.

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It's not a sleep recording. It's just it's relaxing. Hopefully

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gentle calm in and you can listen to my squeaky

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voice and let your it's not even about letting your

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mind slow down or letting your body relax. It's kind

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of your body just does that anyway, and your mind

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generally just slows down when listening to me. Because even

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though I personally think I've got a super exciting voice,

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not everyone agrees. I think i'd be quite good at

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commentating on a racing, you know, like a horse racing

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and stuff. You know, I feel me quite good. Yeah,

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Chepstow's running, and Horsey de Parke's next to it running,

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and Tony is a little bit ahead, and one of

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them is going to win. Probably, Yeah, one of them's won.

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How is that not exciting? So I try and have

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a particular ideare to wrap your mind around in these recordings.

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Sometimes it's just vague and I just rab it on

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about my toenails or I don't know, something exciting like that,

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something relevant. But today I'm going to talk about pain

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being a protector, not a damage meter. Okay, So that's

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what I'm going to talk about. I had the inspiration.

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I was listening to a book earlier, and it reminded

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me of something that I've talked about before in probably

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one of my older recordings, maybe one of my most

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recent recordings because I don't know. I don't really listen

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back to most of them, but I may have the

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tender see to repeat myself. I don't listen to, you know,

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all my recordings by I think sometimes I do have

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the tendency to, so I won't. I'm just being silly.

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So the core message of this recording is chronic pain

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is a protector. It's not a damaged meter. So pain

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itself is there to protect you. It's there to let

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you know that you need to do something. Basically, and

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I'm talking from a lay person's perspective. I'm not an

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expert on anything. I think picking my nose is probably

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the only thing that I'm actually an expert out. But

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apparently you can't get a degree in that. It's not fair.

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I used to be quite good at cutting my toe. Now,

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don't get me started in tone now this is my

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favorite subject. But I just can't reach anymore. I just

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have to drop some dog food on my feet. And

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I hope with Vinnie Vinnie choosing now's off. That's weird,

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what a weird visual. Okay, let's move on from that.

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That didn't happen. And so also, let you know, I

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do have a Facebook group called Jason Newlands Boring Group.

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It was two hundred and seventeen members now it's two

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hundred and sixteen. Someone's left, We're gone and we I've

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got a YouTube channel which is at Jason Newland, which

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is also my podcast, so I upload all my latest

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recordings on there. Now since I've been uploading all the

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podcast episodes, I'm getting less less views because I guess

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there's just so many. So I do six versions of

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each recording, and sometimes I do two recordings, sometimes even

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three a day, you know, at least one a day normally,

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although there are times when I don't do anything for

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a while. It depends on how I'm feeling. So I

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do six different versions, one without music, one with music,

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five and ten hours, both with and without music. Just

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gives you a choice, a choice. I try to stop

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doing so many a while back, but every time I

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cut back, someone said, oh, I prefer the ones. Prefer

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the one to five hour ones with music, or I

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prefer the ten hour ones without music or the ones

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without music. That you know, just like, different people like

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different things. So hopefully I've tried to cover as many

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basis as possible. Also, I do have a Q and

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a Friday that I do every Friday, which is basically

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I answer any questions that you have. You can go

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to my website Jason Newland dot com and there's actually

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a form you can fill in the there. It's just

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a question anything you want me to talk about, anything

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at all. If it's something I can't answer, then I

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just won't answer it. But you know, I do try

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and cater to questions. Now, I'm wondering who's left the group.

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It might be someone who's just come off of Facebook.

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That happens sometimes. Yeah, I don't know. Honest, there's people.

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There's someone that joined invited seventeen hours ago. I've not

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invited anybody, but they're not in the They can view

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the group, but they're not actually a member of the group.

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So oh well, right, here's my premise for this recording.

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When the brain believes the threat is gone or at

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least safely controlled or contained, it just turns the alarm down.

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That alarm that that like meb beep beep. I don't

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know why I did a sound of an alarm because

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you probably know what the sound of an alarm is.

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I mean, they can have lots of different sounds, can't

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they rare rare boo boo. I suppose if I was

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to have an alarm after me, it would be, I

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don't know, a bit, a not very enthusiastic alarm. Oh

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someone's broken into the car. Oh, so Vinny's flapping his ears.

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He likes to be known. He likes to be everyone

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who's listening to a recording. I think he likes to

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be part of the recording. Sometimes he whinds, sometimes he

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hassles me. Sometimes he jumps around trying to get to

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a fly, which is what he's doing now, whether it

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looks like he's trying to get out of the front

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door or out of the living room door for some reason,

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but he's very focused on the fly still, So you'll

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hear that anyway. I need to get on, and I

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really nearly the end of the recording already, and I

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haven't actually spoken about anything. So it's basically a very basic,

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single idea about when the threat isn't there, when you

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know that there's no threat, which is something you have

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with chronic pain, you know there's no threat. Acute pain

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is a different thing. You know, it's letting you know

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there's something, and it's happening now, and it's something you

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need to do with Chronic pain is something that's it's

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a part of your body that's healed or as far

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as damage, you know, if you add an injury and

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something like arthritis, it's chronic pain. But it is kind

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of somewhere in the middle really in a sense of

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maybe you need to be careful that part of body.

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But at the same time, what use is that physical distress?

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What use is it to you if you're careful, you know,

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like it kind of comes to a point, so someone

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if you've got I've got arthrightis on my lower back.

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And I think the whole world's going to know about

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this at the end of these recordings because I keep

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talking about it. But that's it, Finnly, make a little

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bit more noise, thanks mate. When you know the cause

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and when you know you're actually okay and that it's

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just one of those things can't necessarily be changed. You

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can do exercise. I do exercise for my lower back.

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You may be able to make changes with diet. For example,

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I lost some weight because the weight was putting pressure

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on my back. That helped. So there's some practical things

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that your doctor or your therapist can tell you about that.

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I can't tell you about I can't give advice on

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anything like that. I don't give advice on anything. Isn't

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it weird? I just had the urge. I heard this

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screech outside, and I just had the urge for ice cream.

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Stranger the brain works, isn't it? So I'm going to

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start off focus in on a broken bone, for example, Finny,

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calm down, mate, catch it. If only he could fly.

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I think he's the only dog in the world that

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wishes he could fly. The fly literally has I think

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you might wish he was a fly. He's got such

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advantage over him. But I don't want it in the

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living room, though I don't mind if it's in the kitchen.

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I don't leave food out or anything. I'd rather not

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be in the flat at all. I don't want it

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in the bedroom. But I don't think it likes to

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go into the bedroom because it smells too bad. That's wrong.

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I shouldn't say stuff like that. It's very lovely in

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the bedroom. But you know you've got me and a

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that anyway, it doesn't seem to want to go in

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the bedroom for some reason. Sometimes it follows me into

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the bathroom and depends on what I'm doing. Sometimes it

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just leaves really quickly. I mean, I remember I was

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I closed the tour at the door. I was on

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the toilet and I could literally see the fly smashing

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against the window trying to get out, And I thought,

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why was it making so much noise? And I realized

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had this little hammer it was trying to smash you

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the window.

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Help help.

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It sticks like rude. So in the in the living room,

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I don't like him being in there because this is

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you know, if I've got a cup of tea, they've

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got a habit like just walking along the rim like

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I don't. I don't want to fly on my rim. Nah,

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I don't want that. So basically I like to keep

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the rim clean because this is my mouth's going on,

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isn't it. So I don't want a fly going where

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my mouth goes. And I'm pretty sure the fly doesn't

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want to go where my mouth's been either, which is rude. Again.

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So the idea of a broken arm, you break a bone.

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So I broke my wrist a few years back, fell

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out the bath. I'm not supposed to be funny, but

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I suppose it is quite a funny scenario and wow,

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it hurts. So I go to the doctors. I go

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to the hospital, sorry, and have to have an X ray.

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I'm in there to be fair. Back then, because it

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was a few years back, about nine nine years ago,

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I didn't have to wait as long as the queues now.

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I mean when I fractured my back a couple of

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years ago, I was probably twelve thirteen hours in the

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A and E. But this time I was there for

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about six six seven hours, so I got seen fairly

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quickly and it was it was broken. It's just simple

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as that. Yeah, it's broken. It's okay. So I went

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up to see the nurse or specialist or whatever in

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the bone category, the bone department, the broken wrist department,

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I don't know wherever it was, and they said you

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had two choices. I thought, brilliant. I actually thought he

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was going to offer me some biscuits. But nothing like that.

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It's I thought it was going to be a buffet.

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Will you stop jumping around Finney, And I said to

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he said, well you can have it's broken. I said, yeah,

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I know, any biscuits and he said no, I said

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a bit, you have got some biscuits, though, haven't you.

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He said, what do you mean? I said, you're sitting

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beyond a desk and you've got I know you've got

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a cupboard, at least one cupboard behind there, and I

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know that you've got a couple of drawers. There's a

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big desk, a couple of big draws. You're telling me

234
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there's no biscuits, no kit kats, no chocolate, nothing. He said,

235
00:19:20.279 --> 00:19:23.960
why are you asking that? I said, I don't know.

236
00:19:24.039 --> 00:19:27.480
I just for some reason, I haven't eaten for ages,

237
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because i've been you know, I've been waiting to have

238
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me on looked at. He said, well, you do have

239
00:19:36.200 --> 00:19:39.039
vending machines, you know. I said, I know. But if

240
00:19:39.079 --> 00:19:41.559
I go to the vending machine, I lose my seat.

241
00:19:43.519 --> 00:19:45.160
He said, why don't you get the person it's with

242
00:19:45.240 --> 00:19:47.720
you to save the seat? I said, don't have anyone

243
00:19:47.759 --> 00:19:52.920
with me? He said, oh, haven't you got any friends?

244
00:19:53.799 --> 00:19:56.000
I said this, you can't say that to me. Have

245
00:19:56.079 --> 00:19:59.400
I got any friends, unless, of course, you're offering to

246
00:19:59.400 --> 00:20:02.079
be my friend? He said, no, I'm not. I said, well,

247
00:20:02.079 --> 00:20:04.039
it's rude. Then you shouldn't say have you got an

248
00:20:04.440 --> 00:20:07.759
I've got any friends? He said, I'm just just asking,

249
00:20:09.319 --> 00:20:11.559
I said, why, he said, because just now you know

250
00:20:11.599 --> 00:20:15.559
what it feels like. I said, Doc, what do you

251
00:20:15.640 --> 00:20:21.119
mean now? I know what if what feels like? Now

252
00:20:21.160 --> 00:20:26.119
you know what it feels like to be asked personal questions.

253
00:20:27.680 --> 00:20:31.480
What are you talking about? Would you ask me about

254
00:20:31.519 --> 00:20:35.720
my biscuit collection? You asked me about my chocolate? How

255
00:20:35.759 --> 00:20:41.759
many kit kats? How many packets of Jaffa cakes? And

256
00:20:41.799 --> 00:20:46.119
how many? I mean even the Easter egg from three

257
00:20:46.160 --> 00:20:48.680
months ago. There's not been open yet that I've been

258
00:20:48.799 --> 00:20:52.680
saving for that, you know, Friday afternoon when everything's a

259
00:20:52.680 --> 00:20:56.079
bit when I've had just the most annoying customer coming.

260
00:20:57.880 --> 00:21:04.880
I think they're called peace not customers. Customers, patience clients.

261
00:21:06.160 --> 00:21:11.240
Annoying people is that's all they are. You can't talk.

262
00:21:12.119 --> 00:21:14.279
You're a doctor. You're not supposed to talk like that

263
00:21:14.480 --> 00:21:19.559
to customer patients. You nearly said customers. I know it's

264
00:21:19.559 --> 00:21:25.119
because you said it. Ha ha ha. That wasn't even a

265
00:21:25.160 --> 00:21:30.160
real laugh, was it. Yeah, it was a real laugh. Listen, Doc,

266
00:21:31.400 --> 00:21:34.319
By the way, why do you keep saying, Doc? Oh,

267
00:21:34.400 --> 00:21:36.960
I know what you keep saying, Doc. Why go and

268
00:21:37.119 --> 00:21:39.400
enlighten me if you think you know why yeah. The

269
00:21:39.440 --> 00:21:42.559
reason you keep saying, Doc, is so that people listening

270
00:21:42.559 --> 00:21:45.079
to this podcast know which persons speaking.

271
00:21:47.240 --> 00:21:48.279
MM.

272
00:21:48.359 --> 00:21:51.960
Yeah exactly, because you instead of putting on different voices

273
00:21:52.000 --> 00:21:55.839
for each person. How it's hard to follow what it's

274
00:21:55.880 --> 00:21:59.440
the same voice. It's like just one voice talking to

275
00:21:59.480 --> 00:22:04.359
the same voice. Right now. Some people might be wondering

276
00:22:04.359 --> 00:22:07.319
who's talking now? Is it a doctor or is it you?

277
00:22:09.960 --> 00:22:13.920
I said, were talking about podcasts, said you're doing let

278
00:22:13.960 --> 00:22:17.279
me Boil your Pain Away. I said, no, I've not

279
00:22:17.319 --> 00:22:19.319
even started doing it. Let me boil your pain Away.

280
00:22:19.319 --> 00:22:21.839
I don't even know what let me Bore your Pain

281
00:22:21.880 --> 00:22:26.160
Away is. There's a branch off of Letting Boy to Sleep.

282
00:22:27.720 --> 00:22:29.480
I said, what's what do you mean let me boy

283
00:22:29.599 --> 00:22:33.319
to sleep? What's that? Is this your past? Your podcast?

284
00:22:33.400 --> 00:22:37.880
You've got like fourteen hundred episodes. We've been doing it

285
00:22:37.920 --> 00:22:44.440
for eight years or seven eight years? I haven't. Oh,

286
00:22:44.559 --> 00:22:49.200
I know what you've done, Doc, what you've forgotten? What

287
00:22:49.359 --> 00:22:55.640
you are in? Well, this is twoenty fifteen, isn't it?

288
00:22:56.799 --> 00:23:01.119
Or so or two thousand and six. Thing. I didn't

289
00:23:01.160 --> 00:23:05.240
start doing the Let Me Boy to Sleep until twenty eighteen,

290
00:23:05.839 --> 00:23:09.680
in probably February or March, so it hasn't happened yet,

291
00:23:10.519 --> 00:23:12.400
and I didn't start doing there letting me bore your

292
00:23:12.440 --> 00:23:19.480
pain away till probably good five years after that. And

293
00:23:19.559 --> 00:23:24.200
this recording I'm doing now where you're talking about your

294
00:23:24.519 --> 00:23:28.440
hidden stash of biscuits, even though we're supposed to really

295
00:23:28.480 --> 00:23:34.240
be talking about plaster, and you know how the body

296
00:23:34.319 --> 00:23:37.480
protects itself and you don't need to you can feel

297
00:23:37.480 --> 00:23:42.440
relaxed and calm and everything like that. You don't realize

298
00:23:42.480 --> 00:23:45.960
that the day that I'm doing this is in April,

299
00:23:46.079 --> 00:23:49.400
near the end of April twenty twenty five. It's nine

300
00:23:49.519 --> 00:23:53.480
years away, maybe even, but not ten, maybe nine and

301
00:23:53.519 --> 00:23:59.000
a half years away. Are you sure it's nine and

302
00:23:59.000 --> 00:24:04.759
a half years. Yeah, I think I am, said Jason

303
00:24:04.880 --> 00:24:09.559
said me. I think I am, because when I fell

304
00:24:09.599 --> 00:24:18.640
out the bath, I I hadn't had the carpet hadn't

305
00:24:18.680 --> 00:24:23.160
been put down yet, and that happened within a month

306
00:24:23.240 --> 00:24:26.000
of me moving in, and I moved in April, so May.

307
00:24:26.440 --> 00:24:30.039
So yeah, it's probably around May time that I fell

308
00:24:30.079 --> 00:24:38.680
out the bath, nearly ten years ago. Wow, So it

309
00:24:38.680 --> 00:24:44.279
wouldn't really make sense with it. What do you mean, well,

310
00:24:44.880 --> 00:24:50.400
mister Newland, it wouldn't make sense that we would be

311
00:24:50.480 --> 00:24:57.079
talking about your podcast when you weren't making recordings back then,

312
00:24:57.799 --> 00:25:01.720
we weren't, you know, No, no, no, no, no, I was.

313
00:25:02.880 --> 00:25:06.240
Will you make your mind up? You just said twenty fourteen,

314
00:25:06.279 --> 00:25:10.400
twenty fifteen, whatever, you weren't making Let Me Boy to

315
00:25:10.440 --> 00:25:18.640
Sleep podcasts? Well, no, I wasn't, but I was doing recordings.

316
00:25:19.000 --> 00:25:25.279
I just was doing different things like what. I don't

317
00:25:25.279 --> 00:25:29.279
know what do you mean? You don't know? What were

318
00:25:29.319 --> 00:25:33.160
you What were they called? What were the podcasts called? Well,

319
00:25:33.200 --> 00:25:40.559
they were just hypnosis stuff, you know, pay relief, relaxation recordings,

320
00:25:41.200 --> 00:25:46.359
sleep recordings, things like that. Oh, so how long are

321
00:25:46.359 --> 00:25:52.480
you doing that for half nine years earlier? Well, you've

322
00:25:52.519 --> 00:25:55.799
been doing this from two thousand and six, yeah, two

323
00:25:55.839 --> 00:25:59.279
thousand and six. And you don't remember what you were

324
00:25:59.319 --> 00:26:01.920
doing for the for that nine years before you started

325
00:26:01.920 --> 00:26:13.119
doing No, nine years two thousand and six, two thousand

326
00:26:13.160 --> 00:26:18.920
and seven, eight nine, ten eleven til thirty four, fifteen, sixteen, seventeen.

327
00:26:20.440 --> 00:26:30.720
So sixteen years, sixteen seven, eighteen, ninety twenty, that doesn't

328
00:26:30.759 --> 00:26:36.160
make sense. Next year will be twenty years. When did

329
00:26:36.200 --> 00:26:38.960
I start doing to Let Me Boy? You decease the

330
00:26:39.000 --> 00:26:42.279
two thousand and six, seven, eight nine ten eleven til

331
00:26:42.359 --> 00:26:48.400
thirteen forty fifteen, sixteen seventeen, so eleven years. So I

332
00:26:48.440 --> 00:26:53.039
was doing eleven doing recordings for eleven years before I

333
00:26:53.079 --> 00:26:57.880
started doing To let Me Boy You to sleep? Well,

334
00:26:57.960 --> 00:27:03.000
that was a long sentence, missed new Land. Perhaps we

335
00:27:03.039 --> 00:27:07.119
should focus on your wrist or is it healed up now?

336
00:27:07.599 --> 00:27:13.160
Because it's been so long this conversation. Oh doctor, over there,

337
00:27:13.200 --> 00:27:16.359
that's beyond a desk with the white coat on. I

338
00:27:17.079 --> 00:27:22.519
don't I can't remember what we were talking about. You're

339
00:27:22.559 --> 00:27:26.119
talking about my biscuits. Supply, Oh, I can't believe I

340
00:27:26.200 --> 00:27:31.839
mentioned it. Yeah, you're going to share them? Nope, why not?

341
00:27:32.759 --> 00:27:38.680
Because they're mine? But why can't you share them? Don't

342
00:27:38.680 --> 00:27:44.920
want to? Can't make me no, But it seems like

343
00:27:45.079 --> 00:27:49.240
it could be a nice thing to do. Isn't it enough?

344
00:27:49.720 --> 00:27:53.039
Isn't it enough that I'm talking to you, that I'm

345
00:27:53.079 --> 00:27:58.119
giving you the time of day? Rude that Yeah, even

346
00:27:58.200 --> 00:28:00.319
I knew that was rude and I said it. But

347
00:28:00.440 --> 00:28:04.240
it's you know, I'm not here to give biscuits out.

348
00:28:04.440 --> 00:28:09.440
You can get that in the shop downstairs. Fair enough, Okay,

349
00:28:09.480 --> 00:28:13.000
fair enough? By the way, why this is a little

350
00:28:13.000 --> 00:28:15.359
bit of a gap sometimes between when you talk and

351
00:28:15.400 --> 00:28:22.039
I talk. Yeah. Yeah, but if I've noticed it, maybe

352
00:28:22.039 --> 00:28:25.279
some of the other people notice it, which means it's

353
00:28:25.319 --> 00:28:28.799
not flowing quite so well as it could do it,

354
00:28:29.160 --> 00:28:33.400
You know what I mean. Yeah, but I don't know

355
00:28:33.400 --> 00:28:36.720
what I'm going to say next door. I don't know

356
00:28:36.759 --> 00:28:38.720
what I'm going to say when it's just me talking,

357
00:28:38.960 --> 00:28:41.680
But when it's two people talking, I haven't got a clue.

358
00:28:42.559 --> 00:28:50.200
M fair enough, All right, you're happy now? Yeah? Not really? Why? Well,

359
00:28:50.200 --> 00:28:52.599
the washing machine broke this morning. You have to get

360
00:28:52.599 --> 00:28:55.799
a new washing machine. I don't want to buy a

361
00:28:55.880 --> 00:28:59.160
new washing machine. I really did believe that washing machine

362
00:28:59.200 --> 00:29:01.839
was going to last me a long time, but it

363
00:29:02.000 --> 00:29:08.160
just didn't. And that's all I've been thinking about lately.

364
00:29:10.079 --> 00:29:12.559
I said, you want to talk about it? He said, yeah,

365
00:29:12.599 --> 00:29:16.000
that would be nice. I said, well, find someone else.

366
00:29:18.599 --> 00:29:21.480
It's not what I'm here for. You want to share

367
00:29:21.519 --> 00:29:23.680
all your stories about your washing machine, but you won't

368
00:29:23.680 --> 00:29:25.400
give me any biscuits, so I'll give me a kit

369
00:29:25.519 --> 00:29:36.559
kat kit cat anyway. He offered me a brace. He said,

370
00:29:36.599 --> 00:29:41.000
you got two choices. You can have plaster of Paris,

371
00:29:43.039 --> 00:29:46.240
which I kind of wish I had now wish I'd

372
00:29:46.279 --> 00:29:52.400
gone for that, but oh well, or you can have

373
00:29:54.400 --> 00:29:57.119
it's the same thing, but you can take it off.

374
00:29:58.000 --> 00:30:00.720
So it's got metal, got like metal. I rodded it,

375
00:30:01.200 --> 00:30:03.160
and you can put it on your wrist. It goes

376
00:30:03.200 --> 00:30:06.880
over your hand and your arm. Wear it during the day.

377
00:30:08.480 --> 00:30:11.359
You can take it off when you're resting. You know,

378
00:30:11.359 --> 00:30:12.960
you don't have to have it on all the time,

379
00:30:14.480 --> 00:30:18.960
but it protects your hand, protects your wrist rather and

380
00:30:19.039 --> 00:30:25.319
your arm. I thought cool, and that's why I had

381
00:30:25.720 --> 00:30:31.839
I realized I went for that because it was kind

382
00:30:31.920 --> 00:30:36.839
of quite nice weather at this point. You know, it's May.

383
00:30:36.880 --> 00:30:41.480
It wasn't, I guess, so it's quite nice weather. Oops,

384
00:30:42.119 --> 00:30:44.960
there's a metal thing here and I don't know what

385
00:30:45.000 --> 00:30:48.599
it's for, but I mean meaning to remove it for ages.

386
00:30:49.640 --> 00:30:52.359
I don't know why I don't, but every now and

387
00:30:52.400 --> 00:30:56.359
then I'll bang on it. I'll bang it and it's

388
00:30:56.359 --> 00:30:58.880
just like, oh, it doesn't hurt. It's not like I'm like,

389
00:31:00.440 --> 00:31:05.720
but it's this annoying, a little bit annoying. So I

390
00:31:05.960 --> 00:31:10.160
chose that because the doctor said, other than that he

391
00:31:10.200 --> 00:31:14.920
wouldn't give me any biscuits. He said that it's easier

392
00:31:15.799 --> 00:31:19.559
that i'd appreciate it more if I had the one

393
00:31:19.599 --> 00:31:23.319
that I could take off, because then I wouldn't have

394
00:31:23.319 --> 00:31:26.559
to worry about having an itchy arm, because after like

395
00:31:26.640 --> 00:31:30.279
a few weeks or I don't know however long, the

396
00:31:30.440 --> 00:31:32.319
arm starts to get a little bit itchy. If you've

397
00:31:32.319 --> 00:31:36.279
got plaster of Paris, is it plaster Paris? Was it

398
00:31:37.160 --> 00:31:41.119
plaster of Amsterdam? I don't know. It's plaster, isn't it. Anyway?

399
00:31:41.799 --> 00:31:43.799
It's not the same stuff you have on the wall, though,

400
00:31:43.839 --> 00:31:48.759
is it. I don't know what it is. Is it

401
00:31:48.839 --> 00:31:52.160
like bandages with glue? Isn't it kind of like that,

402
00:31:52.359 --> 00:31:56.880
just bandages, but with glue stuck on, sticking them all

403
00:31:56.880 --> 00:32:04.160
together kind of and pain white. I mean, I didn't

404
00:32:04.200 --> 00:32:08.960
always want to have a plaster on my arm. It's

405
00:32:09.000 --> 00:32:11.880
not like a dream. But I thought, if I ever

406
00:32:12.799 --> 00:32:17.000
was in that position, it'd be quite cool to have one.

407
00:32:17.720 --> 00:32:22.400
But then I realized I'm not a school anymore, because

408
00:32:22.400 --> 00:32:26.599
at school people would want to write on it. I

409
00:32:26.599 --> 00:32:28.960
wouldn't necessarily see what they were writing until it was

410
00:32:29.000 --> 00:32:36.319
too late. But I realized that actually, at the age

411
00:32:36.319 --> 00:32:39.559
I was when I broke my wrist, there was no

412
00:32:39.599 --> 00:32:42.759
one that would want to write on it, and I

413
00:32:42.799 --> 00:32:45.279
didn't really know anybody. When I first moved around here,

414
00:32:46.599 --> 00:32:49.319
I was still going into town and meeting up with

415
00:32:49.400 --> 00:32:54.920
a couple of friends, but eventually that kind of fizzled

416
00:32:54.960 --> 00:33:00.240
out a bit, and if I want to see people,

417
00:33:00.319 --> 00:33:05.640
I closed my eyes and imagine them now I don't

418
00:33:06.119 --> 00:33:13.240
turn the TV on. But I didn't realize bad things

419
00:33:13.359 --> 00:33:20.599
I thought the cast was. It was almost like I

420
00:33:20.680 --> 00:33:27.359
needed the cast to set the wrist. And I'm sure

421
00:33:27.359 --> 00:33:31.759
there are you know, seriously, there are serious injuries which

422
00:33:31.839 --> 00:33:35.680
do need a cast. Literally, you know, it wasn't a

423
00:33:35.759 --> 00:33:37.680
serious break. If it was a serious break, that I

424
00:33:37.759 --> 00:33:43.319
might have needed a cast, but in this situation, it wasn't. Okay,

425
00:33:43.319 --> 00:33:47.519
it was just a broken wrist, so you know, I

426
00:33:47.559 --> 00:33:50.640
know that maybe some casts are required so that the

427
00:33:51.440 --> 00:33:54.559
arm doesn't move, and it was just like, you know,

428
00:33:54.599 --> 00:33:58.880
it's just the wrist. But being able to take it off,

429
00:33:59.119 --> 00:34:03.799
I realized that the main thing it was doing it

430
00:34:03.839 --> 00:34:08.000
was supporting my wrist. It was supporting me and didn't

431
00:34:08.000 --> 00:34:15.239
really hurt much when I had it on, and it

432
00:34:15.280 --> 00:34:18.760
could get bashed and it didn't hurt because it was metal,

433
00:34:20.880 --> 00:34:24.320
and even the side that wasn't metal was hard like

434
00:34:24.480 --> 00:34:29.559
padded and I'd be going to town getting some sharp

435
00:34:29.679 --> 00:34:34.760
and I'd be bashing my wrist. It's amazing. I didn't

436
00:34:34.800 --> 00:34:37.559
realize I used to bash my wrist so often, but

437
00:34:37.599 --> 00:34:41.840
I was constantly bashing it on like the the chairs

438
00:34:42.000 --> 00:34:45.360
of the bus and stuff like that. And when I

439
00:34:45.360 --> 00:34:47.280
say that, I mean I wasn't walking up and down

440
00:34:47.320 --> 00:34:51.159
the aisle of the bus just banging my wrist on

441
00:34:51.199 --> 00:34:55.360
the chairs, because that would be weird. But I didn't

442
00:34:55.360 --> 00:34:59.000
realize how quite how clumsy I was. And I remember

443
00:34:59.000 --> 00:35:00.719
saying that to a neighbor and said, you found out

444
00:35:00.800 --> 00:35:04.039
the bath, that should be a clue that you're a

445
00:35:04.079 --> 00:35:09.119
bit clumsy. Kind of true, I mean in the past,

446
00:35:09.400 --> 00:35:14.159
since I think in the last few years I have.

447
00:35:14.320 --> 00:35:21.360
So I broke my wrist. I broke my toes twice

448
00:35:21.880 --> 00:35:27.719
on once on my weights, another one on my weight bench.

449
00:35:28.480 --> 00:35:30.480
And I broke my foot and my toes and my

450
00:35:30.480 --> 00:35:33.280
foot another time when I kicked the wall in my sleep.

451
00:35:33.599 --> 00:35:39.679
That's not really that's not carelessness, is it. And then

452
00:35:40.239 --> 00:35:45.239
I broke my rib and twice I broke my rib

453
00:35:45.280 --> 00:35:50.440
but not only once recently, and broke my hand, and

454
00:35:50.599 --> 00:35:54.880
I also fractured my back twice in two different places

455
00:35:55.079 --> 00:35:57.599
when I fell down the stairs. This is about just

456
00:35:57.639 --> 00:36:01.400
over two years ago, so it is. Yeah, I suppose

457
00:36:01.440 --> 00:36:05.119
I've had a few little accidents along the way, and

458
00:36:05.760 --> 00:36:09.400
that's about all the other things, the slips and the Yeah,

459
00:36:09.519 --> 00:36:15.239
it's kind of weird. I don't know what it is.

460
00:36:18.480 --> 00:36:26.639
So with the wrist, With my wrist, the one thing

461
00:36:26.639 --> 00:36:31.280
I noticed with broken bones is the difference between a

462
00:36:31.280 --> 00:36:36.800
broken bone, and this is just in my experience. The

463
00:36:37.280 --> 00:36:44.480
initial pain subsides. When it's not broken. It kind of

464
00:36:44.519 --> 00:36:52.000
you know, that initial ah, kind of subsides when it's broken,

465
00:36:52.800 --> 00:36:56.960
that initial pain. It might go down a little bit,

466
00:36:57.000 --> 00:37:00.320
but it kind of stays at a high level. I

467
00:37:00.440 --> 00:37:04.599
was like, oh, okay, And I realized that when I

468
00:37:04.599 --> 00:37:07.480
first broke my hand when I was a kid, well

469
00:37:07.719 --> 00:37:12.719
my kid, when I was at twenty four, and subsequent breaks,

470
00:37:12.719 --> 00:37:15.559
that's always the same kind of things, like it stays

471
00:37:17.400 --> 00:37:21.760
until it's looked at, until it's sorted. And so having

472
00:37:21.760 --> 00:37:25.519
that brace on my wrist really gave me a sense

473
00:37:25.599 --> 00:37:31.320
of safety. I'm gonna say brace. I don't know what

474
00:37:31.320 --> 00:37:33.320
the right world would be, but like a brace thing

475
00:37:33.639 --> 00:37:38.960
with a metal bar in the middle of it, A

476
00:37:39.039 --> 00:37:47.679
sense of safety, which is quite nice. If anything, I

477
00:37:47.719 --> 00:37:50.000
was more protected than I was with my right wrist,

478
00:37:50.800 --> 00:37:54.400
because if I banged my right wrist on the metal

479
00:37:54.480 --> 00:38:00.159
railings above the seats on the bus, it'd hurt it.

480
00:38:00.159 --> 00:38:04.360
At my left wrist, it wasn't hurting because I had protection.

481
00:38:07.159 --> 00:38:11.480
I thought about going back to the the biscuit doctor

482
00:38:11.519 --> 00:38:13.239
and seeing if I get one with my right wrist,

483
00:38:14.960 --> 00:38:18.719
but he said no. He didn't say no, but I'm

484
00:38:18.760 --> 00:38:22.679
sure he would have said no, probably would have thought

485
00:38:22.719 --> 00:38:25.400
I was just after some biscuits and would have hid.

486
00:38:27.679 --> 00:38:37.639
So this sense of safety, this sense of comfort, this

487
00:38:38.719 --> 00:38:46.320
it took away the feeling, the concerned feeling that I had.

488
00:38:46.679 --> 00:38:51.800
The worry went like I wasn't worried anymore, kind of

489
00:38:51.840 --> 00:38:55.440
didn't even care. I find it. I found it mildly

490
00:38:55.480 --> 00:39:00.119
amusing that I had fallen out of the bath, and

491
00:39:00.480 --> 00:39:02.920
not at the time I didn't, but like afterwards, like

492
00:39:03.119 --> 00:39:10.719
telling people, and yeah, not one person seemed concerned. Everyone

493
00:39:10.760 --> 00:39:15.920
seem to find it funny. You fell out of the bath. Oh,

494
00:39:15.960 --> 00:39:18.840
well done, Denny. That's a little bit loud, though perhaps

495
00:39:18.880 --> 00:39:24.920
you could do it without making so much noise. And

496
00:39:24.960 --> 00:39:28.400
he's waiting for his he's got a delivery coming. I

497
00:39:28.400 --> 00:39:34.239
won't say the word out loud, but it rise with drones.

498
00:39:37.000 --> 00:39:39.320
B O w.

499
00:39:40.960 --> 00:39:56.360
N yes, oh, okay, okay, Vinny were done.

500
00:39:58.320 --> 00:40:14.119
So I I kind of got that realizing, realizing that

501
00:40:14.559 --> 00:40:23.039
I could once having that sense of comfort, having that

502
00:40:23.159 --> 00:40:27.880
sense of it was almost like I didn't care, which

503
00:40:27.920 --> 00:40:31.840
is a weird feeling. But I didn't care because I

504
00:40:31.920 --> 00:40:38.400
wasn't worried. It was just a thing. I mean, it

505
00:40:38.400 --> 00:40:39.960
would have bugged me more of it with my right

506
00:40:39.960 --> 00:40:43.039
hand or my right wrist, because I'd have been more

507
00:40:43.159 --> 00:40:46.920
limited to things I could do. And that's not going

508
00:40:46.960 --> 00:40:49.239
in a weird direction. I'm just generally I'm right handed,

509
00:40:49.320 --> 00:40:55.519
so you know it's although I do use my left hand. Again,

510
00:40:55.559 --> 00:40:57.880
it's not going in a weird direction. I mean I

511
00:40:57.960 --> 00:41:01.039
used my left hand for carrying things. I use my

512
00:41:01.159 --> 00:41:05.079
left hand for using a remote control. I don't know why.

513
00:41:07.159 --> 00:41:08.760
It's just the way it works out. It's just the

514
00:41:08.760 --> 00:41:11.559
way it is. Maybe I always have done. I use

515
00:41:11.599 --> 00:41:13.639
my right my left hand when I'm on the phone.

516
00:41:14.039 --> 00:41:17.000
If I'm typing something into the phone, I use my

517
00:41:17.079 --> 00:41:21.000
left hand, or if I'm on the phone, use my

518
00:41:21.039 --> 00:41:25.800
left ear. But I'm right handed, So I'm not ambidi

519
00:41:26.480 --> 00:41:32.559
indidistrous ambidixtrousus in a sense of I can't write with

520
00:41:32.599 --> 00:41:37.119
my left hand. I can, but it's awful writing. Mind

521
00:41:37.119 --> 00:41:40.239
doing my right hand's not very good writing either. There's

522
00:41:40.239 --> 00:41:42.159
some of the things that I do predominantly with my

523
00:41:42.239 --> 00:41:47.199
right hand I don't do with my left hand. Yeah,

524
00:41:47.239 --> 00:41:50.000
I don't know. It's weird. It might not be weird,

525
00:41:50.039 --> 00:41:56.639
it might just be absolutely normal. So there's something quite

526
00:41:56.760 --> 00:41:59.559
nice about having that protection. I suppose it's a little

527
00:41:59.559 --> 00:42:04.199
bit like having a scab. Weird word that it's scab.

528
00:42:05.119 --> 00:42:08.880
It's not a pleasant word, is its scab? But having

529
00:42:08.920 --> 00:42:15.199
that protection over a an injury, and it's weird that

530
00:42:15.360 --> 00:42:21.960
like you know, you can back. Let's say you fall over,

531
00:42:22.840 --> 00:42:25.960
have a like a dent in your hand, and it's

532
00:42:26.039 --> 00:42:33.000
so all stingy. But at the same time, yeah, it's

533
00:42:33.039 --> 00:42:35.800
not really. It's like it initially like it hurts, and

534
00:42:35.840 --> 00:42:41.519
then like it's not something you're going to worry about,

535
00:42:41.599 --> 00:42:44.800
is it? Maybe clean it off, make sure the gravel's

536
00:42:44.840 --> 00:42:48.920
out if there's gravel, I mean not everywhere has gravel,

537
00:42:48.960 --> 00:42:55.280
but you know, clean it and then it just stings

538
00:42:55.280 --> 00:42:59.280
a little bit. But if you leave it alone. You know,

539
00:42:59.519 --> 00:43:04.079
it doesn't nothing really happening, but then it goes from

540
00:43:04.079 --> 00:43:06.679
being But if you do poke, it's sensitive. Why would

541
00:43:06.719 --> 00:43:11.480
you poke it? But you know if you did, and

542
00:43:11.519 --> 00:43:14.440
then a day or two days later, it's got a

543
00:43:14.480 --> 00:43:20.599
scab on it, a crust and you can literally just

544
00:43:20.679 --> 00:43:25.159
poke it nothing. You can flick it and nothing. You

545
00:43:25.199 --> 00:43:28.840
could get a pen and dig it in gently. I

546
00:43:28.840 --> 00:43:31.239
don't obviously don't want to put the pen you for

547
00:43:31.320 --> 00:43:34.400
your hand, but you can like and nothing, no feeling

548
00:43:34.400 --> 00:43:38.039
at all other than just a little bit like when

549
00:43:38.039 --> 00:43:43.079
you've had anesthetic local anesthetic and you can feel the pressure,

550
00:43:43.159 --> 00:43:45.880
but that's all the pressure is just that's it, and

551
00:43:46.000 --> 00:43:49.599
pressure anging above you. It's just a sensation of being touched,

552
00:43:49.679 --> 00:43:53.760
that's it. But there's no feeling, there's no there's nothing

553
00:43:53.880 --> 00:44:00.719
but comfort there. Scabs are weird. I like your words,

554
00:44:00.760 --> 00:44:05.199
but you know it's just a strange sound. Scab but

555
00:44:06.960 --> 00:44:12.199
usefululdn't it? You imagine having that on your nerves, just

556
00:44:12.239 --> 00:44:16.400
the nerve endings for where the physical discomfort was, and

557
00:44:16.559 --> 00:44:20.280
kind of just having like a scab just growing over

558
00:44:20.360 --> 00:44:23.840
those nerves or over that part of your body, like

559
00:44:23.880 --> 00:44:27.480
an invisible scab. Really like a bit of skin that

560
00:44:27.599 --> 00:44:31.760
just grows over the top layer of the skin. You

561
00:44:31.840 --> 00:44:35.440
can't see it, but it just makes that part of

562
00:44:35.480 --> 00:44:43.280
your body. So it just feels fine. You can feel

563
00:44:43.320 --> 00:44:48.320
pressure if you poke it, but there's nothing else happening.

564
00:44:49.159 --> 00:44:54.239
And unless you do poke it, there's not really any

565
00:44:54.280 --> 00:44:57.119
feeling at all. It's just just there, like the rest

566
00:44:57.159 --> 00:45:03.880
of your body. Because how much of our body are

567
00:45:03.880 --> 00:45:08.599
we actually focused on from day to day? You know,

568
00:45:08.639 --> 00:45:14.800
it's like it's just there, isn't it unless you do

569
00:45:14.920 --> 00:45:20.559
like mindfulness or it's a weird thing about it. Sometimes

570
00:45:20.760 --> 00:45:25.159
it does seem strange that in the past there's been

571
00:45:25.199 --> 00:45:28.000
times when the only time I've really focused on a

572
00:45:28.000 --> 00:45:32.599
part of my body is when I'm using it, or

573
00:45:32.639 --> 00:45:36.320
maybe when it's injured. See I don't really notice my

574
00:45:36.400 --> 00:45:41.280
feet or my ankles, but you know, the tops of

575
00:45:41.320 --> 00:45:43.920
my feet, I don't take any notice of them. But

576
00:45:44.000 --> 00:45:50.440
I broke my foot. This is wow, fifteen years ago whatever,

577
00:45:51.239 --> 00:45:54.239
And so I broke the top of my foot really

578
00:45:54.440 --> 00:46:00.119
quite Oh God, that was hard work, that was. But

579
00:46:00.159 --> 00:46:03.239
it's like I didn't even notice that it was there.

580
00:46:03.519 --> 00:46:06.159
I knew, I knew I had a foot, not like

581
00:46:06.199 --> 00:46:07.840
I didn't know that foot was there, but I just

582
00:46:07.880 --> 00:46:11.599
didn't pay any attention to it. And a bit like

583
00:46:11.639 --> 00:46:15.159
a hang now, you know, something so little like ow,

584
00:46:15.760 --> 00:46:19.239
there's a hang now, But then it's gone and it's done,

585
00:46:19.280 --> 00:46:22.840
and it's like a day later. It's kind of just

586
00:46:22.880 --> 00:46:30.440
how it was before. It's kind of strange. The body

587
00:46:31.159 --> 00:46:36.119
is sometimes when we over focus on one part, we

588
00:46:38.320 --> 00:46:40.400
potentially you can ignore the rest of the fit as

589
00:46:40.440 --> 00:46:42.639
the body, but the other the rest of the body

590
00:46:42.639 --> 00:46:46.000
has also got feelings. It might be nice feelings, it

591
00:46:46.079 --> 00:46:51.440
might be just neutral feelings, might be really pleasant feelings,

592
00:46:52.400 --> 00:46:57.840
might be a sense of comfort, relaxation, tiredness maybe and

593
00:47:01.199 --> 00:47:06.599
m hm, if we it's making me jump with all

594
00:47:06.639 --> 00:47:09.599
he's jumping around, I don't want to put him in

595
00:47:09.639 --> 00:47:11.760
the bedroom on his own because by first of all,

596
00:47:11.760 --> 00:47:16.559
he you'll probably bark and he doesn't. He doesn't like

597
00:47:16.559 --> 00:47:18.199
to be away from me. I mean, can you imagine that?

598
00:47:18.239 --> 00:47:24.760
Can't you? Because I'm I'm super exciting to be around.

599
00:47:25.440 --> 00:47:29.519
But sometimes feels like there's there's a there's a certain

600
00:47:29.559 --> 00:47:35.440
amount of feeling for the body, and when that energy

601
00:47:35.559 --> 00:47:38.440
is taken, I'm not not understand. It's like said, there's

602
00:47:38.440 --> 00:47:40.920
a probably infinite amount. But you know, in a day

603
00:47:40.960 --> 00:47:45.039
to day setting, in a day to day moment, you've

604
00:47:45.039 --> 00:47:47.400
got a feeling that you can have in your feet

605
00:47:47.599 --> 00:47:53.920
and your legs, your shoulders, your arms, your fingers, your hands,

606
00:47:54.280 --> 00:47:59.960
your your bum, your back, your stomach, chest, your face,

607
00:48:00.239 --> 00:48:05.239
your eyes, your jaw, all those different places on your body.

608
00:48:06.320 --> 00:48:10.679
There are different places that you may have. It seems

609
00:48:10.719 --> 00:48:14.679
a little bit of a shame of give all the

610
00:48:14.840 --> 00:48:20.400
energy to just one part, you know what I mean.

611
00:48:22.199 --> 00:48:24.320
I mean there are times when given all that energy

612
00:48:24.360 --> 00:48:30.920
and focus to one part is very pleasant. And I'm

613
00:48:30.920 --> 00:48:33.239
talking about eating, really, but there are other things. I

614
00:48:33.239 --> 00:48:35.760
suppose it's been such a long time. I can't remember

615
00:48:35.840 --> 00:48:41.159
any other pleasures, but you know, having a nice meal,

616
00:48:41.360 --> 00:48:44.679
or for me, it would be something sweet like a dessert,

617
00:48:45.360 --> 00:48:52.840
a chocolate clare, something like that. There's just the pleasure,

618
00:48:53.719 --> 00:48:56.159
absolute pleasure. But the rest of my body is not

619
00:48:56.159 --> 00:49:01.400
doing anything. I'm just sitting there with my eyes closed, rubling. Okay,

620
00:49:01.400 --> 00:49:03.880
don't truly, I do spill it all over myself, though

621
00:49:05.679 --> 00:49:12.599
not completely accidentally. I find. Really, if you get neighbors

622
00:49:12.639 --> 00:49:16.000
knock on your door, they's stop knocking eventually if you

623
00:49:16.119 --> 00:49:19.679
keep answering a door covered in food. Eventually they just

624
00:49:19.719 --> 00:49:22.480
don't knock. So that's what I do. I like to

625
00:49:22.920 --> 00:49:24.800
I've got a certain T shirt that I put on

626
00:49:24.800 --> 00:49:27.039
when I eat, and I just have it hanging up

627
00:49:27.039 --> 00:49:32.119
on a Basically, it's on a it's in the window

628
00:49:33.719 --> 00:49:36.840
in my kitchen window, and it's just hanging up above

629
00:49:36.880 --> 00:49:40.920
the window. It's like a scarecrow, really, And whenever I

630
00:49:40.920 --> 00:49:42.760
get a visitor, I put it on and I answer

631
00:49:42.760 --> 00:49:45.519
the door like that. And no one ever wants to stay.

632
00:49:46.760 --> 00:49:51.000
Most people don't want to winter. So that's good. None,

633
00:49:51.119 --> 00:49:53.280
that's true, But it sounds like it could work.

634
00:49:54.679 --> 00:50:05.159
Wow, is the man with a smelly, dirty food covered shirt, Like, Yeah, all.

635
00:50:05.039 --> 00:50:07.880
My other clothes are clean, tidy, but I just, you know,

636
00:50:10.639 --> 00:50:20.000
maybe so yeah, do we need? Do we need anything

637
00:50:20.039 --> 00:50:24.679
but comfort? If you know something's protected, you know that

638
00:50:24.360 --> 00:50:29.840
part of that part of your body is safe. Emphasizing

639
00:50:30.519 --> 00:50:35.599
you know the fact is that part of your bodies

640
00:50:35.719 --> 00:50:45.119
now has its own cocoon. Any dangers soothed, all signals

641
00:50:45.199 --> 00:50:52.760
are dimmed. And although you know, in the case of

642
00:50:52.760 --> 00:50:57.239
a broken bone, it may not have healed yet, but

643
00:50:57.280 --> 00:51:06.480
the hurt that's already eased because you're protected. You know

644
00:51:06.559 --> 00:51:13.840
you're protected, and that outranks that raw sensory data that

645
00:51:13.880 --> 00:51:16.440
you had before when you were looking at something and

646
00:51:16.440 --> 00:51:21.960
you're sending that signal of oh, and that that was

647
00:51:22.360 --> 00:51:24.360
the signal of danger. That was my sound for it.

648
00:51:25.400 --> 00:51:29.400
But it's not danger, is it? Danger is not necessary.

649
00:51:30.440 --> 00:51:33.000
You know, if you saw someone, if you saw a

650
00:51:33.039 --> 00:51:37.559
small child running up to you with a sword, Okay,

651
00:51:38.119 --> 00:51:40.519
there's a big difference between the way that you would

652
00:51:40.519 --> 00:51:44.400
react if it was an actual metal sharp sword or

653
00:51:44.440 --> 00:51:47.599
a plastic sword that little kids should be you know,

654
00:51:47.599 --> 00:51:49.920
if they were going to be having a sword, you're

655
00:51:49.920 --> 00:51:55.159
going to react differently to the two different scenarios. If

656
00:51:55.199 --> 00:51:58.119
it's a plastic sword, you're just going to giggle and

657
00:51:58.199 --> 00:52:00.920
laugh and like run around, Oh, get me, don't get me.

658
00:52:02.119 --> 00:52:03.599
If it's a real sort do you have to get

659
00:52:03.599 --> 00:52:07.599
your gun out, don't you? So, no, you don't. Don't.

660
00:52:07.679 --> 00:52:15.000
Don't shoot kids, please, So that did go in a

661
00:52:15.000 --> 00:52:22.519
different direction. So this is just I'm just shooting the breeze,

662
00:52:24.559 --> 00:52:34.719
just shooting the breeze. So with things like with chronic pain,

663
00:52:35.239 --> 00:52:39.000
the tissue may be fine, but the alarm system over

664
00:52:39.119 --> 00:52:45.920
sensitive doesn't need to be reduce that sensitivity because you

665
00:52:46.000 --> 00:52:49.360
know it's fine because you've done what you need to

666
00:52:49.360 --> 00:52:56.519
to keep it safe. You know, if you've got let's say,

667
00:52:56.519 --> 00:53:03.199
if I had arthrice in my foot and I decided

668
00:53:03.280 --> 00:53:08.800
to go and kick a ball around, I'm probably not

669
00:53:08.840 --> 00:53:11.920
going to enjoy it. My foot's not going to enjoy

670
00:53:11.960 --> 00:53:15.519
it because that's not what my foot is for anymore.

671
00:53:16.480 --> 00:53:20.599
You know. It's like those days sometimes about just accepting.

672
00:53:20.639 --> 00:53:24.480
I think for my own self personally, I've had to

673
00:53:24.519 --> 00:53:27.880
give up some stuff because of my lower back. I

674
00:53:28.000 --> 00:53:31.400
used to do martial arts in the past. It's never

675
00:53:31.440 --> 00:53:33.159
any good at it, but I used to like doing it.

676
00:53:34.760 --> 00:53:37.239
But I can't do that stuff anymore because of my

677
00:53:37.519 --> 00:53:43.800
limited there's a limit to my flexibility and when it

678
00:53:43.840 --> 00:53:50.800
comes to bending over and stuff like that, and it's

679
00:53:50.840 --> 00:53:55.199
really difficult. And if I ignore it, and if I

680
00:53:55.239 --> 00:53:59.599
go ahead and do it anyway, I yeah, it's not good.

681
00:54:00.639 --> 00:54:04.719
Although I can lift weights in order to certain weight

682
00:54:04.880 --> 00:54:08.280
training can help strengthen it, and I do some stretches,

683
00:54:08.559 --> 00:54:13.159
do squats which the physiotherapist told me to do, but

684
00:54:13.239 --> 00:54:17.719
there's certain things I can't do. I can't run because

685
00:54:17.719 --> 00:54:21.199
it jolts my back. So there's certain things I can't

686
00:54:21.239 --> 00:54:26.159
do anymore like that. I can walk, but you know,

687
00:54:26.719 --> 00:54:29.440
there's just certain things I can't do, and I can

688
00:54:30.119 --> 00:54:37.079
accept it or not accept it for me. And I

689
00:54:37.119 --> 00:54:41.920
can't remember any time in the last thirty years when

690
00:54:41.960 --> 00:54:46.280
I thought I've woken up in bed and I've jumped

691
00:54:46.280 --> 00:54:48.639
out of bed and thought, you know what, I go

692
00:54:48.719 --> 00:54:52.480
for a run. That hasn't happened for a long time.

693
00:54:52.599 --> 00:54:55.079
So I'm not really missing out on anything. And when

694
00:54:55.119 --> 00:54:57.559
I could do with probably a bit more blood circulation,

695
00:54:59.119 --> 00:55:00.559
but I get a little bit that when I walk

696
00:55:00.639 --> 00:55:06.719
up the stairs. But these are quite like these. A

697
00:55:06.719 --> 00:55:10.039
couple of phrases are quite like when the danger feels distant,

698
00:55:10.239 --> 00:55:14.360
the sirens powers down. The siren powers down when the

699
00:55:14.440 --> 00:55:19.599
danger feels distant. It's a little bit like because there's

700
00:55:19.639 --> 00:55:21.800
a lot of weird things happen around here where I live,

701
00:55:22.960 --> 00:55:25.760
and if I hear an ambulance coming, I think, oh no.

702
00:55:27.920 --> 00:55:30.000
And I used to, especially with my friend downstairs, I

703
00:55:30.039 --> 00:55:32.239
was like, oh no, because we'd have the ambulance come

704
00:55:32.440 --> 00:55:37.639
quite regularly and I'd get worried. Oh no. So I'd

705
00:55:37.679 --> 00:55:40.719
hear it in the distance getting louder. But because it

706
00:55:40.880 --> 00:55:44.559
go there's a main road that goes past where I live,

707
00:55:44.679 --> 00:55:47.760
the estate where I live. So it got louder and louder.

708
00:55:47.800 --> 00:55:51.119
And then I knew if it's come onto this state,

709
00:55:51.159 --> 00:55:54.079
because it would get louder. But then they would kind

710
00:55:54.119 --> 00:55:56.440
of shut it down a bit. But you could hear

711
00:55:56.480 --> 00:56:02.320
it getting closer. But when it goes past the estate

712
00:56:02.719 --> 00:56:05.639
gets loud, and this starts to go down again and

713
00:56:05.679 --> 00:56:10.800
go lower as it gets further away, and the danger

714
00:56:11.119 --> 00:56:14.119
signals gone, that danger in my brain like, oh, hope

715
00:56:14.159 --> 00:56:17.519
my friend's okay. Or maybe it's another friend, you know

716
00:56:17.599 --> 00:56:21.199
that lives a lot close by. Hope they're okay. Another neighbor.

717
00:56:22.480 --> 00:56:26.320
Maybe it's someone that I see when I'm walking Vinnie,

718
00:56:26.880 --> 00:56:28.880
you know, because quite a few elderly people around here

719
00:56:28.920 --> 00:56:32.840
as well. It's like and it kind of oh that's nice,

720
00:56:32.840 --> 00:56:39.280
it's good. And if I hear a police siren or

721
00:56:39.320 --> 00:56:43.079
like it gets loud off it, I'm no, I know,

722
00:56:43.760 --> 00:56:45.599
Oh where I need to hide all the money. Where's

723
00:56:45.639 --> 00:56:47.000
it going to go? I need to hide the money

724
00:56:47.000 --> 00:56:51.639
from the bank job. But then I hear it go down, like, oh,

725
00:56:51.800 --> 00:56:55.039
that's good. Because I like to use the big stack

726
00:56:55.119 --> 00:56:58.239
of two or three million just as a table it's

727
00:56:58.320 --> 00:57:05.840
quite nice, nice little take you. And you know, I

728
00:57:05.840 --> 00:57:09.360
think like when it comes to knowledge is kind of

729
00:57:09.519 --> 00:57:13.760
neual first daid. I quite I like that that idea,

730
00:57:14.840 --> 00:57:18.239
because there's no way am I saying oh sor just

731
00:57:18.280 --> 00:57:21.519
in your red or just youd. No, I don't know

732
00:57:21.559 --> 00:57:23.239
all that stuff or it's just in your brains or

733
00:57:23.239 --> 00:57:25.960
its just in your red. You know. We feel what

734
00:57:26.000 --> 00:57:30.079
we feel, that's the bottom line. But maybe we can

735
00:57:30.199 --> 00:57:32.960
change how we feel, and then you still feel what

736
00:57:33.000 --> 00:57:34.920
you feel, but you feel different to the way you

737
00:57:34.960 --> 00:57:39.199
felt before. So I don't think it's ever helpful to

738
00:57:39.239 --> 00:57:48.400
dismiss anybody's personal experience, whether it's physical, whether it's emotional, therapeutic.

739
00:57:49.039 --> 00:57:51.880
You know, just like no, we feel what we feel,

740
00:57:52.440 --> 00:57:55.719
but what we feel what we feel can change, and

741
00:57:56.480 --> 00:58:01.920
sometimes new knowledge can be a new all first aid

742
00:58:02.559 --> 00:58:06.880
or a physical first aid. An emotional first aid could

743
00:58:06.960 --> 00:58:10.639
change the way you feel about something when you change

744
00:58:10.679 --> 00:58:21.000
the way you think about that thing. Another thing is

745
00:58:23.119 --> 00:58:24.719
I don't know if you can remember when you was

746
00:58:24.719 --> 00:58:27.039
a kid. I remember when I was a kid, and

747
00:58:27.960 --> 00:58:30.760
it's a long time ago. I've got a few memories.

748
00:58:31.679 --> 00:58:37.480
It's about one hundred years ago. Now, there was a safety,

749
00:58:39.320 --> 00:58:50.559
safety in just getting some attention. You know, I'd fall over.

750
00:58:51.320 --> 00:58:55.440
My mum or my stepmum would like come over and

751
00:58:55.800 --> 00:58:59.159
maybe just rub it or kiss it, kiss my knee

752
00:58:59.199 --> 00:59:07.480
or whatever. I'd feel. I feel brilliant. I mean, you know,

753
00:59:07.719 --> 00:59:09.480
once it was a bit weird. I did need medical

754
00:59:09.760 --> 00:59:12.800
attention when it's blood squirting. It went all over her face.

755
00:59:12.840 --> 00:59:19.760
It was wasn't good. But you know, I can't say that,

756
00:59:20.840 --> 00:59:28.440
oh I goold have I can't say that, oh so

757
00:59:28.639 --> 00:59:37.199
yeah it was. Sometimes feeling safe is enough. Feeling safe

758
00:59:37.320 --> 00:59:42.960
is enough, knowing you're safe. I mean I talked about

759
00:59:43.000 --> 00:59:45.920
in the past about car alarms. A leaf hits a

760
00:59:45.960 --> 00:59:49.679
bonnet and the car alarm goes off because it's too sensitive.

761
00:59:53.519 --> 00:59:58.519
So you know, lower the car alarms sensitivity tonight, you

762
00:59:58.639 --> 01:00:00.920
still want it to be there. It still has to

763
01:00:00.960 --> 01:00:04.000
be there. In fact, you can't get rid of the

764
01:00:04.679 --> 01:00:09.440
car alarms. You know, in the analogy we have we

765
01:00:09.559 --> 01:00:15.320
have those feelings for a reason, but it can be lowered.

766
01:00:15.440 --> 01:00:19.920
The sensitivity can be lowered. Or you've got like the

767
01:00:20.000 --> 01:00:24.920
smoke alarm overreacting to burnt toast. You know, the house

768
01:00:25.000 --> 01:00:27.320
is on fire, it's just burnt toast. If that is

769
01:00:27.400 --> 01:00:31.239
not even on. It's not a lie, it's just burnt.

770
01:00:33.960 --> 01:00:37.400
The alarm goes off, I would run into the kitchen,

771
01:00:39.480 --> 01:00:42.119
or would walk. I don't really run anymore, but I

772
01:00:42.119 --> 01:00:44.400
don't live. It's not a big place that I live,

773
01:00:44.480 --> 01:00:47.000
so I can. I can run into the kitchen, but

774
01:00:47.000 --> 01:00:49.320
I'm not going to get there much quicker than if

775
01:00:49.320 --> 01:00:56.800
I just walk, so mountsteps. So I'm not against running.

776
01:00:56.840 --> 01:00:59.280
I'm just you know, there's no point running. And also

777
01:00:59.320 --> 01:01:02.800
I've got a little dog. You know, he's always looking

778
01:01:02.800 --> 01:01:04.960
for a way to trip me up. I know he is.

779
01:01:06.519 --> 01:01:09.559
He puts booby traps all over the place, like bits

780
01:01:09.599 --> 01:01:15.599
of string between doors, bear trap, just all kinds of stuff.

781
01:01:17.639 --> 01:01:19.760
But you get in, you look, it's like it's just smoke.

782
01:01:20.000 --> 01:01:25.159
You smoke from the toaster. Turn the smoke alarm off. Done,

783
01:01:27.320 --> 01:01:32.679
there's no the alarm's gone off. It's being dealt with

784
01:01:33.000 --> 01:01:37.880
and that's it. Smell the toast, thank the alarm, then quiet,

785
01:01:38.320 --> 01:01:43.840
turn it off. Even think of like a security guard

786
01:01:43.840 --> 01:01:52.360
with binoculars or I think sometimes I see this with

787
01:01:53.880 --> 01:01:58.119
people that do. If you live in a certain way,

788
01:01:59.000 --> 01:02:03.519
you start to see things in a certain way, and

789
01:02:05.840 --> 01:02:09.079
you know, like a security guard of binoculars. He once

790
01:02:09.119 --> 01:02:12.559
saw danger now as he sees it everywhere, you know,

791
01:02:12.840 --> 01:02:18.199
but he has to train himself to tell a difference

792
01:02:18.199 --> 01:02:22.280
between shadows and intruders. So maybe you know, someone did

793
01:02:22.360 --> 01:02:24.760
try and break into the building he was protecting, he

794
01:02:24.840 --> 01:02:29.760
was securing, which is something that might never happen in

795
01:02:29.960 --> 01:02:34.840
someone's thirty year career as a security guard. Might never happen,

796
01:02:34.920 --> 01:02:39.400
might happen once, unlikely to happen anytime, but if it

797
01:02:39.440 --> 01:02:42.360
did happen, it's very unlikely to happen again. So it's

798
01:02:42.400 --> 01:02:44.920
again kind of trying to get himself to realize that

799
01:02:44.920 --> 01:02:49.639
that's one of those just anomalies and it's probably not

800
01:02:49.679 --> 01:02:54.159
going to happen again. So you can tell a difference

801
01:02:54.159 --> 01:02:58.559
as a shadow, you can just like calm down. I

802
01:02:58.679 --> 01:03:04.880
talked yesterday about balloon, like a blow up thing that

803
01:03:05.039 --> 01:03:10.880
was like moving around, being blown around by the air

804
01:03:11.159 --> 01:03:16.239
thing what they call it, not air conditioning, air conditioning,

805
01:03:17.480 --> 01:03:21.039
and it set the alarm off and his finger was

806
01:03:21.119 --> 01:03:25.599
dressed up as a person, and that it was freaked

807
01:03:25.599 --> 01:03:29.400
me out. But in the end to realize it was

808
01:03:29.480 --> 01:03:35.400
just a blown up human. It was like a doll,

809
01:03:35.639 --> 01:03:44.119
and it didn't bother me. Anymore. Still got in a cupboard,

810
01:03:45.039 --> 01:03:48.119
so you've got other things. Thermostat stuck too high. This

811
01:03:48.199 --> 01:03:53.599
happened with my with my neighbor opposite me, the thermostat broke,

812
01:03:54.719 --> 01:03:58.400
so is heating all through the winter, he had no heating.

813
01:03:59.079 --> 01:04:04.679
He didn't tell anyone. He told me in I say,

814
01:04:04.719 --> 01:04:12.000
all through winter. But I found out probably January, and

815
01:04:12.039 --> 01:04:14.760
I got onto the council, got someone out and they

816
01:04:14.800 --> 01:04:18.719
fixed it. It might have been February, but they fixed it.

817
01:04:18.760 --> 01:04:21.400
But he'd gone all the way through, and it'd been

818
01:04:21.480 --> 01:04:27.719
like that for I don't know, maybe a year, six months.

819
01:04:28.079 --> 01:04:30.840
It would come on, but it'd come on for like

820
01:04:30.840 --> 01:04:33.400
an hour in the evening and then it go off

821
01:04:34.519 --> 01:04:37.199
and maybe an hour in the morning. So it wasn't

822
01:04:37.280 --> 01:04:39.400
like an eye spot when it was a n ice box.

823
01:04:39.400 --> 01:04:41.719
To be fair, it's really cold in there. So he

824
01:04:41.760 --> 01:04:45.239
did have some hot water. Actually no, he's had hot water.

825
01:04:45.519 --> 01:04:48.280
Didn't affect the hot water, but it did affect the heating.

826
01:04:48.559 --> 01:04:50.880
So the heating at this point it was coming on

827
01:04:51.119 --> 01:04:54.679
just once in the evening for about an hour between

828
01:04:54.760 --> 01:04:58.360
like seven and eight or six and seven. And the

829
01:04:58.400 --> 01:05:02.920
place he had a hat on loves pair of skis

830
01:05:05.960 --> 01:05:08.880
no parachute, but you know, generally he seemed like he

831
01:05:08.960 --> 01:05:12.199
was ready for the outdoors. And I went in there, like,

832
01:05:12.360 --> 01:05:16.159
this is too cold. Turn the heating on. I can't,

833
01:05:16.360 --> 01:05:19.960
it's broken, Finny. If you keep doing this, I'm going

834
01:05:20.000 --> 01:05:22.320
to get your toe nails cut because it keeps scratching

835
01:05:22.360 --> 01:05:29.199
on the carpet. So we've got the firm stat fixed.

836
01:05:30.679 --> 01:05:35.199
Now that's fine. It's not stuck anymore. And sometimes that's

837
01:05:35.360 --> 01:05:40.199
something needs to be done like that. And the last

838
01:05:40.199 --> 01:05:48.239
one is an annoying dog, loyal but loud, and you know,

839
01:05:48.280 --> 01:05:51.960
a barking dog. What I do with him is try

840
01:05:51.960 --> 01:05:57.440
and calm him down by just stroking him and just

841
01:05:57.519 --> 01:06:00.000
being calm looking at him. If he looks at me,

842
01:06:00.719 --> 01:06:03.159
I say no, I point my finger like not at him,

843
01:06:03.159 --> 01:06:09.679
but like s and I stroke him and comfort him,

844
01:06:09.719 --> 01:06:15.679
and he kind of calms down, or sometimes just ignores me.

845
01:06:17.159 --> 01:06:20.559
He just I said, calm down, and he says, no,

846
01:06:20.760 --> 01:06:23.239
you're not my real dad, and he runs off. But

847
01:06:23.360 --> 01:06:31.639
you know, quite often it well, sometimes it works. I've

848
01:06:31.679 --> 01:06:36.280
got some metaphors and metaphors, so things like he is

849
01:06:36.320 --> 01:06:41.960
one plaster of calm. Each breath adds another smooth layer.

850
01:06:42.639 --> 01:06:46.480
So you imagine every day that goes past, another layer

851
01:06:46.599 --> 01:06:52.119
of kind of plaster, invisible plaster, or you could say

852
01:06:52.119 --> 01:06:55.599
a scab, even although it's just a weird word, covers

853
01:06:55.639 --> 01:07:04.400
that area, allowing you to breathe, allowing you to feel calm,

854
01:07:04.599 --> 01:07:12.519
and allowing you to feel more comfort. I don't think

855
01:07:12.519 --> 01:07:15.159
I quite like the idea of is it really comes

856
01:07:15.159 --> 01:07:20.559
from watching the Wizard of Oz. Do you know the

857
01:07:20.559 --> 01:07:25.719
the iron is it the iron Man, the iron Man,

858
01:07:27.599 --> 01:07:32.800
the wood chopper is the iron Man, metleman whatever he

859
01:07:33.599 --> 01:07:36.519
you know, when he's stuck and they put the oil

860
01:07:36.559 --> 01:07:40.199
into his joints and he can move again. I quite

861
01:07:40.320 --> 01:07:42.239
like the idea. I do that with my lower back.

862
01:07:42.800 --> 01:07:46.159
I just imagine that it's got some oil, some lubricant

863
01:07:46.159 --> 01:07:49.320
put in there, and it's just made it move a

864
01:07:49.320 --> 01:07:53.280
little bit more smoothly. And I do it on my

865
01:07:53.360 --> 01:07:57.159
right shoulder because I've got ah, I've got you know,

866
01:07:57.239 --> 01:08:01.639
had an injury like chronic shoe with my right shoulder

867
01:08:01.679 --> 01:08:07.400
for about BlimE me fifteen years, no, but nearly twenty

868
01:08:07.440 --> 01:08:11.840
years actually, And just imagine, you know, when it gets

869
01:08:11.880 --> 01:08:18.279
a little bit stiff, just imagine it being oiled like

870
01:08:19.600 --> 01:08:23.239
melting butter, just like rubbed over the bones and in

871
01:08:23.279 --> 01:08:27.199
between the joints, and it feels nice, nice and warm

872
01:08:27.840 --> 01:08:37.640
and lubricated like a liquid cushion. There's lots of different

873
01:08:37.640 --> 01:08:44.760
things that you can remember. You can remember the physical

874
01:08:44.800 --> 01:08:49.439
feelings lives. All physical feelings live in a nervous system,

875
01:08:49.800 --> 01:08:56.159
not in muscles or bones. So when your nervous system

876
01:08:56.199 --> 01:09:00.479
and when your body moves towards safety, the muscle follow,

877
01:09:00.960 --> 01:09:08.119
the bones follow. Wherever your mind goes, your body also follows.

878
01:09:09.159 --> 01:09:14.319
So when you focus on feeling relaxed, your body also

879
01:09:15.479 --> 01:09:29.520
becomes more relaxed. I mean, it's just a standard remembering.

880
01:09:29.800 --> 01:09:31.960
This is something I like to do. It's more for

881
01:09:32.039 --> 01:09:36.960
I guess relaxation, but I like to just sit there

882
01:09:37.079 --> 01:09:39.760
and when there's nothing else going on, I can just

883
01:09:39.800 --> 01:09:42.640
focus on my breath. I don't try and control it.

884
01:09:43.159 --> 01:09:46.800
I just notice it. And when I breathe in, I

885
01:09:46.920 --> 01:09:52.520
breathe in comfort. I want to breathe out. I exhale

886
01:09:53.199 --> 01:09:56.640
any tension or stress from my body or any other

887
01:09:56.720 --> 01:10:04.960
physical discomforts, and I breathing comfort, maybe healing whatever I

888
01:10:05.000 --> 01:10:07.479
want it. It could be a color sometimes, like healing

889
01:10:07.600 --> 01:10:13.840
energy entering into my body. There's things like going to

890
01:10:13.880 --> 01:10:21.560
the toilet. Imagine tension discomfort leaving my body when I

891
01:10:21.600 --> 01:10:28.159
go to the toilet. Sometimes when I'm in bed, I

892
01:10:28.159 --> 01:10:32.439
imagine the bed sending healing energy into my body, into

893
01:10:32.439 --> 01:10:37.079
my back, my lower back, into my whole body. Just

894
01:10:37.159 --> 01:10:40.439
have this image in my head that it's a healing bed.

895
01:10:40.760 --> 01:10:43.840
So when I lay down in it, my body all

896
01:10:44.079 --> 01:10:50.640
almost automatically relaxes, and that healing energy just moves through

897
01:10:50.680 --> 01:10:58.439
my body. Sometimes if it needs. Next to me, when

898
01:10:58.439 --> 01:11:01.159
I'm on the settee, put my hand on his back

899
01:11:02.600 --> 01:11:06.439
and I imagine that he's healing me, that he's sending

900
01:11:06.560 --> 01:11:12.239
relaxation to me, And sometimes I do it the other way.

901
01:11:12.359 --> 01:11:18.119
So we're sending relaxation and healing to each other and connecting.

902
01:11:17.760 --> 01:11:28.880
In that way.

903
01:11:30.159 --> 01:11:35.520
So it's about safety, I guess, feeling safe and realizing

904
01:11:35.600 --> 01:11:44.840
that you are safe. And that is the end of

905
01:11:44.880 --> 01:11:49.600
this recording. So thank you for listening. Remember to be

906
01:11:49.680 --> 01:11:53.239
kind to yourself because you do deserve to be happy

907
01:11:54.319 --> 01:12:01.319
and be gentle with yourself. You deserves to feel safe

908
01:12:01.800 --> 01:12:19.520
lots of love by relax in a more deep and

909
01:12:22.800 --> 01:12:30.199
meaningful way, maybe in a way that can not just

910
01:12:30.479 --> 01:12:40.560
allow you to feel calmer now and throughout the time

911
01:12:41.239 --> 01:12:49.600
we spend together here, not just relaxed at the end

912
01:12:49.640 --> 01:12:54.039
of the recording when it's finished and you can enjoy

913
01:12:54.279 --> 01:13:11.680
that sense of comfort and peace, but also I think

914
01:13:11.720 --> 01:13:22.920
it would be nice to have those feelings of relaxation

915
01:13:25.239 --> 01:13:39.479
continue for longer after the recording has ended, so that

916
01:13:39.600 --> 01:13:52.079
you can still benefit from listening to my voice, maybe

917
01:13:52.119 --> 01:14:03.479
in a few hours time, perhaps tomorrow, and then by

918
01:14:03.600 --> 01:14:11.560
listening regularly, especially if you find like some people do

919
01:14:11.920 --> 01:14:16.399
and myself as well, sometimes I find one particular recording

920
01:14:17.079 --> 01:14:25.920
that really resonates with me, and I just listen to

921
01:14:25.960 --> 01:14:38.920
it over and over again every morning, every evening. There

922
01:14:38.960 --> 01:14:43.960
was this recording from We're going back to about nineteen

923
01:14:44.039 --> 01:14:51.800
ninety nine. It wasn't hypnosis, but it was a guided visualizations.

924
01:14:51.920 --> 01:14:58.920
It kind of was hypnosis, really, and I managed to

925
01:14:58.960 --> 01:15:02.439
find it again and it still has the same effect

926
01:15:03.000 --> 01:15:14.600
on me. And part of it was the person's voice

927
01:15:15.039 --> 01:15:25.239
relaxed me, just felt so peaceful, and I'd look forward

928
01:15:25.680 --> 01:15:33.239
to listening to her in the morning and in the evening.

929
01:15:38.760 --> 01:15:47.760
And I knew before even pressing the play button that

930
01:15:48.079 --> 01:15:52.479
since I've done that pressed the play button. This was

931
01:15:52.880 --> 01:16:03.880
in the days of CD players pressed the play button,

932
01:16:07.239 --> 01:16:11.600
ifact it might have even been a tape recorder. I'd

933
01:16:11.680 --> 01:16:21.439
lie down on the bed and then even without necessarily

934
01:16:22.560 --> 01:16:33.279
listening to her words because I had them memorized. Really,

935
01:16:37.960 --> 01:16:43.960
it was as if my body knew exactly what to do,

936
01:16:48.720 --> 01:17:10.560
and the muscles just almost went into automatic relaxation, and

937
01:17:10.680 --> 01:17:24.680
I remember my mind would slow down. Now. Now, I

938
01:17:24.720 --> 01:17:30.960
was listening to this recording in the early days of

939
01:17:31.079 --> 01:17:41.800
learning hypnosis, and long before I ever made any videos

940
01:17:41.880 --> 01:17:46.600
or audio recordings myself, because I didn't start doing that

941
01:17:46.760 --> 01:18:03.520
till two thousand and six, I knew knew how helpful

942
01:18:05.399 --> 01:18:17.039
I found being able to just let go, to have

943
01:18:17.119 --> 01:18:30.000
that trust in the person that I'm listening to, knowing

944
01:18:30.079 --> 01:18:38.039
that it's going to be just as relaxing, if not

945
01:18:38.199 --> 01:18:47.479
more so. Each time you hear my voice, you may

946
01:18:47.520 --> 01:18:59.119
feel the same. Some people have been listening to me

947
01:18:59.359 --> 01:19:13.279
for over a decade. Maybe not solidly, obviously not twenty

948
01:19:13.279 --> 01:19:21.279
four hours a day, but maybe people come back. Some

949
01:19:21.319 --> 01:19:36.479
people maybe listen every day. There's something that I do

950
01:19:38.119 --> 01:19:47.319
which you may not realize by listening.

951
01:19:47.800 --> 01:19:47.960
Is.

952
01:19:52.000 --> 01:20:06.319
When I record these recordings. Now, for example, I also

953
01:20:07.800 --> 01:20:19.039
am affected by the words that I say. So if

954
01:20:19.079 --> 01:20:28.239
I set to you focus on your feet, notice your

955
01:20:28.279 --> 01:20:40.239
feet relaxing. I will be focusing on my feet. I

956
01:20:40.319 --> 01:20:58.119
will be noticing my feet relaxing. If I said, focus

957
01:20:58.159 --> 01:21:09.239
on your hands, and maybe notice the difference between each hand.

958
01:21:10.199 --> 01:21:16.920
Perhaps notice the the air in the room, the temperature

959
01:21:17.000 --> 01:21:28.880
of the room. On the backs of your hands. You

960
01:21:29.000 --> 01:21:33.039
may start to notice what almost feels like a very

961
01:21:33.239 --> 01:21:41.600
light breeze, even though there may not be any type

962
01:21:41.600 --> 01:21:54.520
of breeze at all where you are right now. And

963
01:21:54.600 --> 01:22:05.840
as you become aware of your hands, I'm also aware

964
01:22:08.479 --> 01:22:33.920
of how relaxed my hands our feeling now. And when

965
01:22:33.920 --> 01:22:40.920
it comes to potentially drifting off to sleep, which may

966
01:22:40.960 --> 01:22:57.319
be the reason you're listening, I also feel drowsy when

967
01:22:57.359 --> 01:23:10.600
I make these recordings. I also notice my mind drifting.

968
01:23:18.479 --> 01:23:31.079
In fact, at times I've actually fallen asleep without even noticing,

969
01:23:35.960 --> 01:23:45.039
and then I carry on talking. And it's only where

970
01:23:45.359 --> 01:23:54.479
I listen back to do the editing I hear snoring,

971
01:23:56.359 --> 01:24:03.680
and I think I don't remember snoring. I remember talking.

972
01:24:06.520 --> 01:24:13.720
This snoring was a pick turned up. That's why I

973
01:24:13.800 --> 01:24:21.920
sound like when I snore. How I get really into

974
01:24:22.000 --> 01:24:41.359
the whole experience. I don't know how you feel, how

975
01:24:41.479 --> 01:24:51.840
relaxed do you feel in your feet? How relaxed you

976
01:24:51.920 --> 01:25:15.119
feel in your hands? I have noticed more and more

977
01:25:19.079 --> 01:25:31.840
that the more relaxed, deeper level of comfort you feel,

978
01:25:35.399 --> 01:25:51.600
the easier your breathing becomes. It's almost like that additional

979
01:25:54.760 --> 01:26:15.720
muscle relaxation. So this allows you the breve easier without

980
01:26:17.199 --> 01:26:48.119
necessarily focusing on your breath, however, being able to notice

981
01:26:48.520 --> 01:27:18.319
the ease in which you breathe so naturally. You breathe

982
01:27:18.840 --> 01:28:02.560
so very easily and smoothly. Whenever I imagine my breathing improving,

983
01:28:08.239 --> 01:28:21.600
when I've got my eyes closed, I tend to visualize

984
01:28:23.680 --> 01:28:38.079
a beautiful field with trees and flowers producing all that

985
01:28:40.119 --> 01:29:12.880
life giving oxygen. It feels nice too, if nothing else,

986
01:29:16.079 --> 01:29:50.239
just taking some time away from everything, enjoying that feeling

987
01:29:50.600 --> 01:30:41.199
of peace, serenity with a joyful heart. Time seems to

988
01:30:41.399 --> 01:31:16.520
just drip by, so very slowly, relaxed, so deeply peaceful,

989
01:31:26.399 --> 01:32:34.800
completely unattached to any thoughts whatsoever in this moment, completely free,

990
01:32:35.680 --> 01:33:27.079
noticing that your mind has slowed down. Slowed down because

991
01:33:27.239 --> 01:33:55.800
nothing really requires your attention, you can enjoy the physical

992
01:33:56.159 --> 01:34:07.800
sensations have allowed the stress to rip out of your body,

993
01:34:14.279 --> 01:34:37.279
to appear out of every part of your body and

994
01:34:37.640 --> 01:35:17.159
being released from your brain in your mind slowly but surely.

995
01:35:24.000 --> 01:36:01.359
The muscles in your legs relax rs so very deeply,

996
01:36:11.159 --> 01:36:42.199
relacs so deeply, and the feelings, the pleasant feelings in

997
01:36:42.279 --> 01:37:06.840
your arms and shoulders, deepening each part of your body

998
01:37:10.119 --> 01:37:48.560
further and deeper and deeper. Noticing the feelings in the

999
01:37:48.600 --> 01:38:50.640
back of your neck, feelings in your wrists, muscles in

1000
01:38:50.920 --> 01:39:45.119
front of your body. I also feeling peaceful deeply. There's

1001
01:39:45.159 --> 01:40:26.439
a sense of peace spreads through your very core. Even

1002
01:40:26.720 --> 01:40:46.319
when you focus on your mind, the mind becomes.

1003
01:40:52.920 --> 01:41:14.399
Bef and slower. Heen deep.

1004
01:41:29.479 --> 01:42:54.760
Relaxing, so very slow his stomach, PA's Fin's stomach back.

1005
01:43:00.199 --> 01:43:29.039
Notice Notice how relaxed you'd now feel in the hole

1006
01:43:29.359 --> 01:44:02.199
of your back. Your spy from your brain all the

1007
01:44:02.279 --> 01:44:11.000
way down the middle of your back, sending and receiving

1008
01:44:13.399 --> 01:44:45.319
millions of messages every day, deep comfort, increasing deeply relaxed,

1009
01:45:15.359 --> 01:45:49.960
your knees, legs, spreading those signals down a spine or

1010
01:45:50.119 --> 01:46:13.479
cord into air. Every part of your body. Your sins

1011
01:46:13.680 --> 01:47:04.439
and your calf muscles were outbursts eatings of peace and

1012
01:47:04.600 --> 01:47:22.600
tranquility spreading through your body. Tips of your toes, to

1013
01:47:22.760 --> 01:47:34.800
your eyes, your fingers, all the way to your lower back.

1014
01:47:36.760 --> 01:48:58.479
M the tinker, reatinker peace, drifting mind just wounding away,

1015
01:48:59.199 --> 01:49:40.920
happy to let go, let go completely, let go, so tranquil,

1016
01:50:05.039 --> 01:50:42.319
the whole body enjoying a sensor letting go, he even

1017
01:50:42.520 --> 01:52:40.600
more piece four, enjoying the space, this space of peace

1018
01:52:44.119 --> 01:55:06.399
and safety, so fury fy relaxed, lessing God. Maybe we

1019
01:55:06.600 --> 01:55:14.119
can just focus on the different parts of your body,

1020
01:55:18.199 --> 01:56:27.680
just to notice your forehead and your eyes future so Louise,

1021
01:56:47.359 --> 01:58:21.000
noticing the sense of complete freedom, absolute freedom, dresting, peace, for.

1022
01:58:23.039 --> 01:59:04.920
Energy, peace to breathe, such easy.

1023
01:59:45.960 --> 02:00:18.600
Les. You may have or may not have noticed your

1024
02:00:18.800 --> 02:01:20.039
mind drifting peaceful mhmm. Move ay even more deeply in

1025
02:01:20.159 --> 02:02:56.039
the direction of total blissful pace, blissful pace, raft out

1026
02:02:56.159 --> 02:04:17.800
to pace, come soup calm, let him go, peace with mind.

1027
02:04:17.720 --> 02:05:21.920
Relaxed forty so relaxed, so relaxed. Your body feels almost invisible,

1028
02:05:37.119 --> 02:05:49.960
so very relaxed. I'm peaceful, so.

1029
02:05:57.720 --> 02:06:00.479
Peace m hm.

1030
02:06:14.439 --> 02:06:22.119
H like a.

1031
02:06:38.800 --> 02:07:00.439
Pace fair fa. And you could start to notice that

1032
02:07:01.439 --> 02:07:12.239
you are feeling more relaxed, even though I've not purposely

1033
02:07:13.680 --> 02:07:22.600
focused your mind upon that sense of physical comfort, that

1034
02:07:22.840 --> 02:07:29.800
is growing within you throughout your body, and your mind

1035
02:07:31.920 --> 02:07:40.319
starts to slow down, and that could be almost in

1036
02:07:41.239 --> 02:07:49.800
recognition of I guess my speech not being particularly fast

1037
02:07:56.359 --> 02:08:06.760
and things just generally your calmer. Just by listening to

1038
02:08:06.920 --> 02:08:15.479
my voice, you give yourself an opportunity to take a

1039
02:08:15.600 --> 02:08:22.399
break from the day, take a break from your life

1040
02:08:23.560 --> 02:08:32.039
as it is, and to give yourself a rest, giving

1041
02:08:32.079 --> 02:08:39.560
yourself permission to take some time off, and to allow

1042
02:08:39.720 --> 02:08:45.880
your body to relax and allow your mind to slow down,

1043
02:08:49.960 --> 02:08:57.640
which in turn releases the tension and he stresses that

1044
02:08:57.840 --> 02:09:07.479
you had in your body. It's almost as if the

1045
02:09:07.640 --> 02:09:12.600
parts of your body just open up, allowing the negativity

1046
02:09:12.960 --> 02:09:24.800
out and at the same time replacing that negativity with

1047
02:09:25.479 --> 02:09:35.079
positive heathing energy which then fills your body up and

1048
02:09:35.239 --> 02:09:47.359
your mind to also starts to appreciate those feelings of

1049
02:09:48.600 --> 02:10:08.119
increasing confidence, an almost uplifting feeling, positive healing, an energy

1050
02:10:08.479 --> 02:10:19.039
that spreads through your body like a wave of comfort,

1051
02:10:23.880 --> 02:10:34.119
and all this comes and just allowing yourself a few minutes,

1052
02:10:36.000 --> 02:10:39.000
maybe half an hour, however long you want it to be,

1053
02:10:40.520 --> 02:10:52.399
to just rest and allow your mind and your body

1054
02:10:54.680 --> 02:11:11.439
to almost reset itself to the settings of comfort and relaxation. Calmness,

1055
02:11:15.720 --> 02:11:25.079
which allows more room for feelings of pleasure and happiness

1056
02:11:29.119 --> 02:11:37.920
to move around your body and into your mind, almost

1057
02:11:38.720 --> 02:11:43.319
as if your mind and your body are sinking together,

1058
02:11:47.600 --> 02:11:57.279
almost mirroring each other with that growing positivity and calmness,

1059
02:12:02.359 --> 02:12:09.560
And it feels nice. It really does feel nice to

1060
02:12:09.760 --> 02:12:15.439
know that you are the one that has allowed yourself

1061
02:12:18.920 --> 02:12:31.119
to feel more comfort and to experience more of this

1062
02:12:32.920 --> 02:12:48.079
deep relaxation spreading throughout your body. And as I focus

1063
02:12:49.680 --> 02:12:55.399
on each part of your body, you can notice that

1064
02:12:55.640 --> 02:13:10.159
that part becomes even more relaxed just by focusing on it.

1065
02:13:12.720 --> 02:13:22.359
It becomes even more calm and comfortable just by focusing.

1066
02:13:26.399 --> 02:13:32.159
And as I move down your body, starting at your head,

1067
02:13:34.880 --> 02:13:41.560
the parts that you've already focused on will continue to

1068
02:13:41.760 --> 02:13:49.399
relax deeply, and those parts that we've not yet focused

1069
02:13:49.439 --> 02:14:02.800
on were just automatically release any remaining tension in anticipation

1070
02:14:03.199 --> 02:14:16.239
of even more comfort about to come. Now, I'm going

1071
02:14:16.319 --> 02:14:23.199
to start by focusing on your forehead. Just being aware

1072
02:14:23.560 --> 02:14:32.119
of the feelings of your forehead and any background sounds

1073
02:14:33.920 --> 02:14:38.760
like mister Herbert the Pigeon can just allow you to

1074
02:14:38.960 --> 02:14:46.199
feel even more relaxed. Just means you're in the moment.

1075
02:14:49.319 --> 02:14:54.680
This isn't this isn't a sterile environment. This is the world.

1076
02:14:58.119 --> 02:15:04.159
I live in the countryside, so there's lots of nature

1077
02:15:04.680 --> 02:15:15.159
sounds around. So as you focus on your forehead, just

1078
02:15:15.479 --> 02:15:23.239
notice how it becomes even more relaxed as you focus

1079
02:15:25.520 --> 02:15:30.000
only on my voice and that part of your body.

1080
02:15:35.199 --> 02:15:43.479
Moving down to your eyes, focusing on your eyes, noticing

1081
02:15:45.960 --> 02:15:55.640
how your eyelids feel so heavy yet so light at

1082
02:15:55.720 --> 02:16:02.159
the same time, and all the muscles around your eyes

1083
02:16:02.439 --> 02:16:16.840
relaxing completely. Moving your focus down to your mouth, your lips,

1084
02:16:17.319 --> 02:16:23.960
your tongue, your teeth, and your gumbs, the whole of

1085
02:16:24.119 --> 02:16:38.879
your mouth relaxing, calm and loose. As you focus now

1086
02:16:39.719 --> 02:16:46.559
on your jaw, not just the parts of your jaw

1087
02:16:46.680 --> 02:16:51.120
near your mouth and your chin, but all the way

1088
02:16:51.239 --> 02:16:57.600
up the sides of your face to your ears, that

1089
02:16:57.879 --> 02:17:22.319
hole of your jaw feeding more relaxed and calm. Focusing

1090
02:17:25.840 --> 02:17:31.440
on your neck, the front of your neck and your throat,

1091
02:17:33.680 --> 02:17:44.399
relaxing and loose and calm. The sides of your neck,

1092
02:17:46.479 --> 02:17:53.440
the right and left side of your neck relax and

1093
02:17:55.000 --> 02:18:08.600
loose and calm, arm and now the back of your neck.

1094
02:18:11.879 --> 02:18:21.159
Focus in on the back of your neck, letting go

1095
02:18:21.879 --> 02:18:27.639
of any tension that may have been there before, and

1096
02:18:28.319 --> 02:18:41.959
enjoying that sense of increasing comfort and release that you

1097
02:18:42.120 --> 02:18:52.879
can experience in the back of your neck, moving down

1098
02:18:53.360 --> 02:19:00.639
your back and moving either side of your spine right

1099
02:19:00.799 --> 02:19:05.719
from the top of your back all the way down

1100
02:19:06.360 --> 02:19:18.760
to the bottom of your back down to your lower back,

1101
02:19:23.840 --> 02:19:30.840
and as you move up and down your spine, you

1102
02:19:30.959 --> 02:19:38.120
can feel the muscles either side of your spine relaxing

1103
02:19:38.799 --> 02:19:52.159
even more. And as those muscles relax, that sense of

1104
02:19:52.440 --> 02:20:03.120
comfort starts to spread outwards from your spine into both

1105
02:20:03.319 --> 02:20:10.879
sides of your back, the top of your back, the middle,

1106
02:20:11.000 --> 02:20:19.479
and your lower back. And as you scan gently and

1107
02:20:20.079 --> 02:20:27.040
slowly up and down your back, there's the muscles in

1108
02:20:27.120 --> 02:20:36.479
the top of your back relax and become looser. The

1109
02:20:36.600 --> 02:20:42.559
muscles in the middle of your back also seem to

1110
02:20:42.879 --> 02:20:52.040
just almost divide from each other, separating and almost melting.

1111
02:20:57.799 --> 02:21:03.799
And in your lower back it seems to be an

1112
02:21:03.840 --> 02:21:18.040
extra special feeling of comfort that spreads into your hips

1113
02:21:20.360 --> 02:21:28.159
sit down your lower back, into your hips, into the

1114
02:21:28.360 --> 02:21:37.120
area where your cosicks are, and into your buttocks, and

1115
02:21:37.239 --> 02:21:46.440
all those muscles that spread from your lower back into

1116
02:21:46.520 --> 02:21:59.799
your hip area start to melt, start to really lick,

1117
02:22:06.520 --> 02:22:11.520
I don't even nowhere about to focus on your shoulders.

1118
02:22:13.280 --> 02:22:20.239
Your back and your spine will continue to let go,

1119
02:22:23.319 --> 02:22:38.959
continue to relax so calmly. And as you focus on

1120
02:22:39.079 --> 02:22:52.000
your shoulders, you may notice that they're already feeling really loose.

1121
02:22:56.840 --> 02:23:23.239
They're already feeding calm and feeding those muscles. Then move

1122
02:23:23.639 --> 02:23:39.479
from your neck into your shoulders. Feel so soft and gentle,

1123
02:23:43.559 --> 02:24:05.159
so smooth and calm, and the feeling in your shoulders

1124
02:24:12.479 --> 02:24:21.000
seens to spread deep into your shoulders, that sense of relaxation,

1125
02:24:22.239 --> 02:24:33.719
not just traveling deeply into your muscles, but also relaxing

1126
02:24:36.559 --> 02:24:46.440
the bones and moving all the way to underneath your arms,

1127
02:24:49.280 --> 02:24:55.239
relaxing that whole area between the tops of your shoulders

1128
02:24:56.559 --> 02:25:14.319
and underneath your arms healing. You feel so relaxed and

1129
02:25:14.600 --> 02:25:30.159
comfortable in your shoulders, which sends that deep healing message

1130
02:25:35.520 --> 02:25:47.159
into your arms, and you may feel almost as if

1131
02:25:47.239 --> 02:25:53.719
your arms are not even there, because they're so relaxed,

1132
02:25:56.959 --> 02:26:43.120
so deeply relaxed, so so calm, so pose not feeling

1133
02:26:43.479 --> 02:26:58.719
spreading all the way down your arms two elbows, including

1134
02:27:00.399 --> 02:27:22.479
your elbows, their comforts spreads or away into your rests,

1135
02:27:25.360 --> 02:27:40.639
your forearments and your rests, so heavy, yet at the

1136
02:27:41.000 --> 02:28:24.559
same time so light and gentle. Freak. See now on

1137
02:28:27.280 --> 02:29:20.920
your hands, my hands, so peaceful in your hands, there's

1138
02:29:20.959 --> 02:29:43.760
a sense of real peace. It just seems to I

1139
02:29:44.000 --> 02:30:22.440
feel so familiar when your hands relax deeply. Yes, I

1140
02:30:22.760 --> 02:31:30.879
thing is you things, sir, l I think it tips

1141
02:32:00.079 --> 02:32:18.680
and your attention to the front of your body so comfortable,

1142
02:32:29.639 --> 02:33:54.239
moving in your focus to your legs. Why my souls

1143
02:33:56.360 --> 02:34:49.040
in your thighs, your knees so relaxed, the carved muscles

1144
02:34:50.399 --> 02:37:07.520
and just chins compresedly. Four father, you feats, sir, peaceful,

1145
02:37:09.600 --> 02:38:05.760
so calm, say peaceful, Sirclm, sir, peaceful, so calm, so

1146
02:38:07.799 --> 02:38:39.360
peace fall RelA, say peace fall, so calm, loving that

1147
02:38:39.799 --> 02:38:51.639
deep relaxation, to spread your chest, in your stomach, so RelA.

1148
02:38:59.520 --> 02:39:17.959
Let's you and go everything. So I'm gonna start counting

1149
02:39:18.079 --> 02:39:29.799
down now, from twenty down to one. You can imagine

1150
02:39:29.840 --> 02:39:33.520
in a way it's like just walking down some steps

1151
02:39:35.479 --> 02:39:39.799
and each step or twenty steps, and each step represents

1152
02:39:41.120 --> 02:39:54.000
a level of comfort. Each step represents a deepening of

1153
02:39:54.239 --> 02:40:04.920
that comfort, and the fairvies you walk down those steps

1154
02:40:05.120 --> 02:40:17.360
that are deeper and more relaxed, you feel so Starting

1155
02:40:17.520 --> 02:44:06.840
with number twenty twenty, nineteen, eight time, seventeen sixteen fifteen

1156
02:44:49.600 --> 02:52:15.760
fourteen four s two well five eight nine eight seven

1157
02:53:52.840 --> 03:01:02.680
four five four one. No, as you focus on your eyes,

1158
03:01:12.239 --> 03:01:22.559
we're gonna count down from ten down to one, focusing

1159
03:01:23.879 --> 03:01:32.120
just on your eyes, your eyelids, the muscles around your eyes,

1160
03:01:35.200 --> 03:01:43.840
your eye walls themselves, our whole area that makes up

1161
03:01:43.959 --> 03:01:59.879
your eye. And as we count down from ten down

1162
03:02:00.120 --> 03:02:13.040
to one, whilst focus in on your eyes, you'll become

1163
03:02:15.120 --> 03:02:27.200
twice is relaxed with each number counting down, and you

1164
03:02:27.399 --> 03:02:34.920
may find the all you want to do is just

1165
03:02:36.959 --> 03:02:44.120
drift off to sleep. And if that's what you want,

1166
03:02:47.200 --> 03:03:00.200
then just allow yourself to do that. Now, focusing on

1167
03:03:00.319 --> 03:03:07.639
your eyes, I'm going to begin counting down from ten

1168
03:03:08.000 --> 03:06:16.840
down to one right now. Ten nine eight seven four

1169
03:07:20.959 --> 03:12:36.120
five four three two one. So counting down from ten

1170
03:12:36.239 --> 03:12:56.959
to one ten nine eight seven six five four three

1171
03:13:00.040 --> 03:13:11.879
to one. And maybe that was a bit too quick

1172
03:13:12.479 --> 03:13:16.360
in order to relax. Maybe it's a bit too fast

1173
03:13:16.680 --> 03:13:25.479
for you to notice the calming of your body, maybe

1174
03:13:26.319 --> 03:13:30.159
even a little bit of pressure there, like you're counting

1175
03:13:30.280 --> 03:13:33.559
down from ten to one. Would you expect me to do? Man?

1176
03:13:34.479 --> 03:13:38.159
Expect me to stick go with floppy just because you're

1177
03:13:38.280 --> 03:13:47.639
counting down. We could try it again, but this time

1178
03:13:47.719 --> 03:13:53.719
I go a bit slower this time, as you focus

1179
03:13:54.079 --> 03:13:58.680
on the whole of your body before we focus on

1180
03:13:58.799 --> 03:14:09.159
your legs. Just notice how your body does start to

1181
03:14:09.680 --> 03:14:20.799
feel more relaxed with every number that I count down

1182
03:14:24.200 --> 03:15:53.600
ten nine, eight, seven, six, five, four, three, two one,

1183
03:16:05.000 --> 03:16:10.680
And just notice how how you feel, generally, how your

1184
03:16:10.719 --> 03:16:25.559
body feels. It's not necessarily even about counting down from

1185
03:16:25.639 --> 03:16:33.319
ten to one. It's that space that you have, that

1186
03:16:35.920 --> 03:16:56.840
space between being active physically or mentally to just sitting

1187
03:16:57.079 --> 03:17:01.879
or lying down, just being there, not doing anything, not

1188
03:17:02.200 --> 03:17:09.200
saying anything, not needing to think about anything. So it

1189
03:17:09.319 --> 03:17:12.879
opens up a space, you know, a bit of a space,

1190
03:17:13.840 --> 03:17:23.680
a gap. And the more I came down from ten

1191
03:17:23.760 --> 03:17:31.120
to one, the bigger that gap becomes. So there's that

1192
03:17:31.360 --> 03:17:44.000
gap of calmness, of comfort, relaxation. It's a nice feeling,

1193
03:17:49.520 --> 03:17:58.239
and it moves those stresses or discomforts physically or emotionally,

1194
03:17:58.959 --> 03:18:20.479
moves them away. Allows you to just slow down, someone

1195
03:18:20.559 --> 03:18:23.719
to count again from ten down to one, and notice

1196
03:18:24.559 --> 03:18:33.479
that gap widening, the gap, And as it widens, it's

1197
03:18:33.520 --> 03:18:39.680
almost like the stress and attention falls into the gap

1198
03:18:53.200 --> 03:19:36.159
and gives you that distance, that space. Now ten nine eight, seven, six,

1199
03:19:48.920 --> 03:21:12.520
five four three two one. How does your body feel now?

1200
03:21:25.239 --> 03:21:40.520
Can you notice do you feeling calmer, the feeling more

1201
03:21:40.959 --> 03:22:08.360
relaxed as we now focus on your legs, just your legs.

1202
03:22:24.319 --> 03:22:44.479
We're just gonna start with focusing on your thighs. Of course,

1203
03:22:44.600 --> 03:22:49.479
it's not the most exciting thing to be doing, because

1204
03:22:52.920 --> 03:22:55.559
I'm sure like most of your body is not a

1205
03:22:55.719 --> 03:23:08.120
lot going on right now. Just focusing on the whole

1206
03:23:08.239 --> 03:23:14.639
of your thighs, the tops of your thighs, the sides

1207
03:23:14.760 --> 03:23:21.760
of your thighs, the bottoms of your thighs, your outer thighs,

1208
03:23:21.879 --> 03:23:26.760
and your inner thighs, basically the whole of your thigh

1209
03:23:26.879 --> 03:23:35.680
that leads into your hip and it goes down to

1210
03:23:35.879 --> 03:23:49.920
your knee joint. Now, this is a big area. It's

1211
03:23:49.959 --> 03:23:55.440
a very heavy area. It's very strong. Probably the strongest

1212
03:23:56.440 --> 03:24:09.639
muscles in your body are in your thighs. But I

1213
03:24:09.719 --> 03:24:17.959
don't think we perhaps give enough attention to our thighs.

1214
03:24:23.920 --> 03:24:34.680
Perhaps we don't acknowledge how important our thighs are to

1215
03:24:34.879 --> 03:24:55.479
our lives, how much they actually do for us all

1216
03:24:55.600 --> 03:25:06.040
through our lives, and it may seem to sound really weird,

1217
03:25:06.120 --> 03:25:14.520
but I think that all of our body parts, especially

1218
03:25:14.639 --> 03:25:22.280
our thighs, need some TLC, a bit of love shown,

1219
03:25:23.239 --> 03:25:41.479
a bit of acknowledgement. I thank you gratitude for our

1220
03:25:41.639 --> 03:25:50.959
thighs do for us. And I know this may sound

1221
03:25:51.040 --> 03:25:57.399
a bit strange. Maybe you think, why am I Surely

1222
03:25:57.440 --> 03:26:00.000
I should be out in the garden hugging a try

1223
03:26:00.079 --> 03:26:08.399
tree or something. Well, it's hard to set a microphone

1224
03:26:08.479 --> 03:26:11.479
up on a tree. That's why I'm doing this indoors.

1225
03:26:11.559 --> 03:26:15.040
Otherwise I would be outside hugging a tree. Now I

1226
03:26:15.120 --> 03:26:23.879
can't see the television from the tree. If you move

1227
03:26:23.959 --> 03:26:33.280
down to your knees getting such an important part, and

1228
03:26:33.920 --> 03:26:38.360
I think we don't necessarily I'll speak for myself here.

1229
03:26:40.840 --> 03:26:45.920
I don't necessarily appreciate all that my knees do for

1230
03:26:46.079 --> 03:26:52.520
me until I have a problem with my knee. It's occasionally,

1231
03:26:52.600 --> 03:26:57.559
if I ever maybe i'll bash it or it's aching

1232
03:26:57.760 --> 03:27:04.120
for some reason. It's then that I realize how much

1233
03:27:04.280 --> 03:27:07.879
it does. You know, the benefit of being able to

1234
03:27:08.840 --> 03:27:18.040
use my legs without any kind of physical discomfort is

1235
03:27:18.879 --> 03:27:27.600
a beautiful thing that's possibly not appreciated until it's temporarily removed.

1236
03:27:28.719 --> 03:27:35.719
You know that's comfort. But as you focus on your knees,

1237
03:27:37.879 --> 03:27:43.520
regardless of how your knees feel, you can have that

1238
03:27:43.799 --> 03:27:49.959
sense of gratitude and love to your knees for all

1239
03:27:50.120 --> 03:28:02.319
that they do for you. And you can still have

1240
03:28:02.479 --> 03:28:06.639
that attention on your thighs and maybe notice how your

1241
03:28:06.719 --> 03:28:18.600
thighs feel. Maybe you've notice that they are relaxing more

1242
03:28:20.399 --> 03:28:32.000
deeply as you focus now on the bottoms of your legs,

1243
03:28:32.479 --> 03:28:37.840
your shins and your calf muscles and the bones between

1244
03:28:38.079 --> 03:28:44.239
your knees and your feet incorporate, and of course your

1245
03:28:44.360 --> 03:28:58.319
ankles so important. Anyone has had even the slightest sprain

1246
03:28:58.440 --> 03:29:06.120
of an ankle knows how much we take our ankles

1247
03:29:06.239 --> 03:29:14.399
for granted. And it's kind of strange in a way

1248
03:29:14.479 --> 03:29:20.079
when you think that. You know, logically, our wrists are

1249
03:29:20.120 --> 03:29:24.200
a lot thinner than the rest of our arms, which

1250
03:29:24.319 --> 03:29:27.639
is okay, it doesn't can't see any problem with that

1251
03:29:28.920 --> 03:29:34.840
because we're just picking stuff up. But our ankles so

1252
03:29:35.079 --> 03:29:45.079
much thinner than the rest of our legs, and from

1253
03:29:45.120 --> 03:29:49.639
a physics perspective or logical even it doesn't really make

1254
03:29:49.799 --> 03:29:57.799
sense that all this weight would ultimately be resting on

1255
03:29:58.680 --> 03:30:07.760
your ankles. Then leading to your feet, that thin area,

1256
03:30:08.959 --> 03:30:15.840
a thin bone. Yeah, it does so much great work.

1257
03:30:18.040 --> 03:30:27.559
Supports us, supports our body for a lifetime, helps us

1258
03:30:28.239 --> 03:30:37.600
to balance, helps you to get around and be mobile.

1259
03:30:43.879 --> 03:30:51.719
And there's the calf muscles. Of course, when I was younger,

1260
03:30:52.079 --> 03:30:55.200
I couldn't see the point in calf muscles. It didn't

1261
03:30:55.200 --> 03:31:00.520
seem to do anything. Okay, if I walked around on hiptoes,

1262
03:31:01.319 --> 03:31:05.159
then my calf muscles get some work. But of course

1263
03:31:05.239 --> 03:31:09.360
that's not true. The calf muscles are being used whenever

1264
03:31:09.440 --> 03:31:21.360
we use our legs and your shins there to protect

1265
03:31:23.360 --> 03:31:32.000
your lower legs, shaped in a way, almost as a

1266
03:31:32.079 --> 03:31:44.360
protector for the bone, leading of course to your ankles

1267
03:31:47.719 --> 03:31:54.319
and your feet. But we're not going to focus on

1268
03:31:54.399 --> 03:31:56.520
your feet. We're just going to focus on the legs.

1269
03:31:58.479 --> 03:32:03.079
And I realize, but now that I've mentioned your feet,

1270
03:32:03.200 --> 03:32:07.799
it probably focusing on them anyway, So maybe I should

1271
03:32:07.920 --> 03:32:13.840
focus on your feet a little bit. You can have

1272
03:32:14.040 --> 03:32:19.200
them in your awareness the same as you have your

1273
03:32:19.360 --> 03:32:23.600
thighs in your awareness. Even though we haven't been focusing

1274
03:32:24.280 --> 03:32:29.079
on your thighs for a few minutes, we've been focusing

1275
03:32:29.200 --> 03:32:45.760
on your ankles, there's still that sensation of comfort in

1276
03:32:45.920 --> 03:32:57.760
your thighs, and this that movement of energy because the

1277
03:32:57.879 --> 03:33:05.479
thighs hold lots of different sensations. Of course, there's the muscles,

1278
03:33:06.079 --> 03:33:10.120
the big straw muscles that we have in our thighs.

1279
03:33:18.879 --> 03:33:24.559
But the skin on the outside of the thighs, as

1280
03:33:24.680 --> 03:33:29.200
in the outside of all of our body, can be

1281
03:33:29.440 --> 03:33:47.120
very sensitive, sensitive to the touch, sensitive to temperature. And

1282
03:33:47.319 --> 03:33:55.680
inside your thighs the bones, there's the muscle, there's the blood, vessels,

1283
03:33:55.840 --> 03:34:06.000
the arch trees, all this stuff inside your thighs. And

1284
03:34:06.120 --> 03:34:09.440
I guess sometimes it'd be nice if you could actually

1285
03:34:09.520 --> 03:34:16.920
put your fingers inside your thighs and a message, so

1286
03:34:17.040 --> 03:34:20.559
you can message on the outside, of course, but to

1287
03:34:20.600 --> 03:34:23.760
be able to get deep into the muscles, and to

1288
03:34:23.840 --> 03:34:28.959
be able to just message inside your thighs, message in

1289
03:34:29.000 --> 03:34:37.639
the bones of your leg, message in all the veins,

1290
03:34:37.840 --> 03:34:48.040
and just gently healing your thighs, and you could move

1291
03:34:48.239 --> 03:34:55.600
down message and inside your knees, just message in those bones,

1292
03:34:56.639 --> 03:35:03.639
but with healing fingertips, spreading that healing energy deep into

1293
03:35:03.760 --> 03:35:13.159
the joints of your knees. Of course, there's the back

1294
03:35:13.440 --> 03:35:18.360
of your your knee, you know, the inside crease where

1295
03:35:18.399 --> 03:35:25.840
your knee is. It's a very sensitive area. Very it

1296
03:35:25.879 --> 03:35:29.760
feels very nice when you stroke it. That might be

1297
03:35:29.920 --> 03:35:33.879
because it's an area that's not really touched very often.

1298
03:35:35.920 --> 03:35:42.799
It's almost like a hidden part, that crease in your legs.

1299
03:35:42.879 --> 03:35:50.200
It's almost like a part that has a sensitivity, which

1300
03:35:50.239 --> 03:36:00.440
is a little bit different. Of course, it's put detected

1301
03:36:00.559 --> 03:36:11.799
by your legs. So you can imagine putting your fingers

1302
03:36:11.959 --> 03:36:21.360
into that crease in your legs, that fold in between

1303
03:36:21.440 --> 03:36:26.520
your legs. You can just message with your fingertips. Imagine

1304
03:36:26.520 --> 03:36:37.559
your fingertips going inside, massage in the muscle tissue. You

1305
03:36:37.680 --> 03:36:43.680
can of course feel the bones of your knees heading

1306
03:36:43.920 --> 03:36:56.639
through your fingertips, and then as you go down to

1307
03:36:56.719 --> 03:36:59.479
your calf muscles. Now that's the part I'd like to

1308
03:36:59.520 --> 03:37:05.000
be able to really put my fingertips deep inside my

1309
03:37:05.159 --> 03:37:13.879
calf muscles, massage in every single tissue of that muscle,

1310
03:37:15.479 --> 03:37:25.399
healing every part, and then doing the same for my shins,

1311
03:37:28.600 --> 03:37:35.479
Massage in and gently stroking the bones, gently stroking them,

1312
03:37:36.399 --> 03:37:40.479
healing in a loving way, because they deserve to be

1313
03:37:40.680 --> 03:37:47.920
treated as the precious bones that they are. Because our

1314
03:37:48.000 --> 03:37:51.559
legs are so precious as in all the other parts

1315
03:37:51.639 --> 03:37:59.920
of our body. They're more precious of anyture on the planet.

1316
03:38:08.479 --> 03:38:16.479
When you start to think about your legs in this way,

1317
03:38:21.079 --> 03:38:27.719
it can change your perspective. It might sound a bit

1318
03:38:30.840 --> 03:38:35.120
a bit silly to start with the idea of having

1319
03:38:36.000 --> 03:38:46.000
love for your legs, showing appreciation for your thighs, wanting

1320
03:38:46.120 --> 03:38:50.040
to be able to put your hands in your thighs

1321
03:38:52.000 --> 03:38:58.479
and massage the muscles and the bones, and to get

1322
03:38:58.479 --> 03:39:06.760
your fingers deep in they're releasing all tension, just to

1323
03:39:06.959 --> 03:39:16.399
show how much you care about your legs, how much

1324
03:39:16.479 --> 03:39:22.159
you care for what your legs do for you regularly,

1325
03:39:24.559 --> 03:39:34.719
your knees, your calves, your ankles. The strength of your ankles,

1326
03:39:37.680 --> 03:39:42.360
considering how thin they are compared to the rest of

1327
03:39:42.440 --> 03:39:52.200
your legs, especially your thighs. Yeah, they're so strong, so flexible,

1328
03:39:56.000 --> 03:40:08.879
absolutely amazing things. Ankles are truly a gift because of

1329
03:40:08.959 --> 03:40:20.239
what they do for you, supporting all that weight, regardless

1330
03:40:20.280 --> 03:40:24.319
of how what weight you are, even if you only

1331
03:40:24.719 --> 03:40:29.479
ate stone, there's still a lot of weight for these

1332
03:40:29.920 --> 03:40:36.399
little ankles. Now, I'm a lot heavier than eight stone

1333
03:40:38.000 --> 03:40:47.159
double down, yet my ankles support my body all the time.

1334
03:40:50.920 --> 03:40:53.920
Although they do give off a sigh of relief when

1335
03:40:53.959 --> 03:41:02.760
I sit down as fact, my whole legs do. My

1336
03:41:02.959 --> 03:41:10.079
feet feet also go and my toes clap. They're so happy.

1337
03:41:29.840 --> 03:41:39.040
Your legs really are amazing. And I know that talking

1338
03:41:39.120 --> 03:41:45.520
about talking about your legs is probably possibly among the

1339
03:41:45.600 --> 03:41:51.159
most most boring things you've ever heard anyone say. Possibly

1340
03:41:54.280 --> 03:42:00.760
or boring or not, everything I said is true. Your

1341
03:42:00.879 --> 03:42:21.440
legs are amazing. Your legs deserve not just respect, they

1342
03:42:21.520 --> 03:42:34.120
deserve to relax deeply. They deserve to take some time

1343
03:42:34.239 --> 03:42:57.920
out of the day to just let go completely. Your

1344
03:42:58.079 --> 03:43:15.879
legs really can relax. And because the legs are so

1345
03:43:16.920 --> 03:43:21.719
such a most you know, very important part of your body.

1346
03:43:23.000 --> 03:43:25.600
When you relax your legs, the rest of your body

1347
03:43:26.280 --> 03:43:45.000
also naturally follows in that journey of comfort. I can

1348
03:43:45.120 --> 03:43:50.079
feel it in my hips. My hips feel really loose,

1349
03:43:53.360 --> 03:43:57.959
and also my lower back as well. My lower back

1350
03:43:58.200 --> 03:44:03.719
really feels it feels stretched, even though I'm just sitting

1351
03:44:03.799 --> 03:44:09.799
in a chair and there's no stretching as far as

1352
03:44:09.840 --> 03:44:12.879
I'm aware that I'm doing. It's almost as if the

1353
03:44:13.040 --> 03:44:16.959
muscles are just relaxed so much that there is a

1354
03:44:17.159 --> 03:44:41.799
natural stretch as the tension has reduced a lot. And

1355
03:44:41.879 --> 03:44:45.280
I'm now going to count down from ten down to one,

1356
03:44:49.600 --> 03:45:04.040
and you can continue to feel wonderfully relaxed. Ten nine

1357
03:45:07.200 --> 03:45:51.040
eight seven, six, five four three two one relax. So

1358
03:45:51.120 --> 03:45:55.280
I'm just going to count down for five down to one,

1359
03:45:56.079 --> 03:46:00.639
and this a countdown if you just focus on the numbers,

1360
03:46:02.319 --> 03:46:10.360
just the numbers counting down, and notice how you feel

1361
03:46:13.000 --> 03:46:17.600
in this moment as you hear the numbers counting down,

1362
03:46:18.639 --> 03:46:31.159
knowing that those numbers counting down represent you feeling calmer,

1363
03:46:32.479 --> 03:46:37.920
not just in your body, but also relaxing your mind.

1364
03:46:41.000 --> 03:46:46.280
Just notice how you feel. There's nothing to do, there's

1365
03:46:46.440 --> 03:46:54.319
nothing to say, there's nothing to think about. Starting with

1366
03:46:55.799 --> 03:47:46.920
number five four three two one. As you notice the

1367
03:47:47.120 --> 03:47:58.639
gradual letting go of the tension in your body, you

1368
03:47:58.799 --> 03:48:04.319
may also be begin to notice and be aware of

1369
03:48:04.479 --> 03:48:13.440
how your mind is starting to slow down. This is

1370
03:48:13.600 --> 03:48:20.159
just a natural thing that happens. It's not really a

1371
03:48:20.319 --> 03:48:27.399
special procedure. It's just natural because as your body relaxes,

1372
03:48:27.600 --> 03:48:33.040
your mind also starts to relax. And the more your

1373
03:48:33.120 --> 03:48:36.319
mind relaxes, the more your body relaxes. It's just a

1374
03:48:36.520 --> 03:48:49.040
continuous circle of relaxation. And is that calmness that comes

1375
03:48:49.239 --> 03:48:56.440
from relative quietness. You know, even even if there's background

1376
03:48:56.719 --> 03:49:03.319
sounds either your side or my it's still going to

1377
03:49:03.479 --> 03:49:09.200
be quite calm. You know, you haven't got the television on,

1378
03:49:09.799 --> 03:49:14.000
there's no music in the background unless you're listening to

1379
03:49:14.120 --> 03:49:21.799
the recording. With music, of course, you're very likely not

1380
03:49:21.920 --> 03:49:23.959
going to be sitting in a room with other people.

1381
03:49:24.879 --> 03:49:29.520
Of course you might be, but generally it's more ideal

1382
03:49:29.600 --> 03:49:34.600
if you can do this on your own, so no distractions,

1383
03:49:40.760 --> 03:49:53.719
and when you stop thinking about stuff, relaxation automatically rises.

1384
03:49:56.079 --> 03:50:06.840
A sense of comfort starts to grow, and without trying

1385
03:50:06.879 --> 03:50:15.760
to build it up into something fantastical or something magical,

1386
03:50:17.920 --> 03:50:28.079
this is just a natural process, something that's easy to accomplish.

1387
03:50:30.920 --> 03:50:38.280
In fact, it's almost the sense of relaxing completely happens

1388
03:50:38.440 --> 03:50:43.159
really when you put no effort into it. It's not

1389
03:50:43.360 --> 03:50:51.879
something that you can really force. It's something that happens naturally.

1390
03:50:54.840 --> 03:51:01.600
And part of the process of this record Borden and

1391
03:51:01.799 --> 03:51:12.840
others is simply two allow you to take advantage of

1392
03:51:13.479 --> 03:51:30.120
this space, this time, to just let go, to just

1393
03:51:30.399 --> 03:51:38.520
be here, to be in tune with how you feel,

1394
03:51:44.639 --> 03:51:56.879
yet with the intention of wanting to relax deeply and

1395
03:51:57.040 --> 03:52:03.399
maybe even to fall sleep, depending on what it is

1396
03:52:03.639 --> 03:52:16.799
that you wish for yourself in this moment. As we know,

1397
03:52:17.399 --> 03:52:26.719
relaxing is the majority of the process of falling asleep.

1398
03:52:27.920 --> 03:52:31.719
The actual falling asleep part is the tiny bit of

1399
03:52:31.799 --> 03:52:46.799
the end. The deeper relaxed you become, the easier you

1400
03:52:47.000 --> 03:53:04.959
find yourself drifting. And also if you choose stay focused

1401
03:53:06.120 --> 03:53:23.719
on my voice and really enjoy the process of gradually

1402
03:53:29.280 --> 03:53:56.319
relaxing each muscle in your body effortlessly and just observing

1403
03:54:00.799 --> 03:54:22.120
the sensation of letting go completely. This time, I'm going

1404
03:54:22.200 --> 03:54:30.600
to count from six down to one, and you can

1405
03:54:30.799 --> 03:54:42.559
notice your mind calming down more with each number that

1406
03:54:42.719 --> 03:55:52.600
you hear me say, naturally, feeling calm and slow and peaceful. Six, five, four,

1407
03:56:24.719 --> 03:57:59.680
three two. What being aware havell your mind to slow

1408
03:58:01.920 --> 03:58:28.319
rite down, sinking deeply into relaxation. And as you focus

1409
03:58:28.479 --> 03:58:36.799
on your mind, you may notice that there are some

1410
03:58:37.719 --> 03:58:47.079
thoughts still there, maybe some stubborn thoughts that for some

1411
03:58:47.360 --> 03:59:00.319
reason perhaps need your attention. So you can and do

1412
03:59:06.200 --> 03:59:18.680
send love to those thoughts. Sprinkle those thoughts with love

1413
03:59:20.440 --> 03:59:24.680
like all petals from a flower. Just sprinkle it over them,

1414
03:59:26.120 --> 03:59:33.239
petals filled with love towards those thoughts, to let those

1415
03:59:33.479 --> 03:59:39.920
thoughts know that you're not abandoned in them. You just

1416
03:59:40.399 --> 03:59:50.440
need them. You require them to just calm down, slow down,

1417
03:59:52.760 --> 04:00:07.639
quiet down for now. So as you focus on those

1418
04:00:08.399 --> 04:00:13.280
remaining thoughts as we count down this time from seven

1419
04:00:14.200 --> 04:00:22.879
down to one. With each number, just imagine sprinkling those

1420
04:00:23.120 --> 04:00:42.559
flower petals of love, kindness, gratitude over those thoughts, which

1421
04:00:42.600 --> 04:00:48.559
will allow them to just melt away and relax deeply.

1422
04:00:52.719 --> 04:01:07.159
With every number, those thoughts will become more and more relaxed,

1423
04:01:12.760 --> 04:03:27.200
starting with number seven, six, five, four, three, two one.

1424
04:03:43.760 --> 04:04:00.799
I need thing now, Notice how relaxed you're feeling in

1425
04:04:00.959 --> 04:04:22.520
your body. We're going to focus on your hands, because

1426
04:04:22.639 --> 04:04:28.840
the more relaxed your hands are, the more relaxed your

1427
04:04:28.959 --> 04:04:49.719
body and mind are. And this you focus on your

1428
04:04:49.920 --> 04:04:59.959
hands and your fingers. There's nothing needed to be done.

1429
04:05:01.079 --> 04:05:06.159
There's no clenching the fists or dents in the fingers

1430
04:05:06.280 --> 04:05:19.840
or anything like that. It's just noticing and focusing on

1431
04:05:20.079 --> 04:05:48.200
your hands, noticing how they feel. Because the more relaxed

1432
04:05:48.680 --> 04:05:58.360
your hands feel, the calmer your mind feels, and the

1433
04:05:58.719 --> 04:06:18.159
more comfort you feel throughout your body. You may have

1434
04:06:22.200 --> 04:07:05.319
already noticed you mind is starting to dressed. Fixing just

1435
04:07:05.520 --> 04:07:22.719
on your hands and fingers, allowing them to experience a

1436
04:07:22.920 --> 04:07:30.879
real deepening of that relaxation in your hands and fingers,

1437
04:07:36.879 --> 04:07:59.239
more and more relaxed. With each number from eight down

1438
04:07:59.360 --> 04:08:12.200
to one. You can almost feel that healing and relaxing

1439
04:08:12.680 --> 04:08:28.799
energy spreading into your hands and fingers, becoming yelling, more

1440
04:08:31.000 --> 04:08:46.680
relaxing with each number you hear going down from eight

1441
04:08:47.520 --> 04:11:24.520
down to one, drifting, drifting again, starting with number eight, seven, six, four, four,

1442
04:11:44.200 --> 04:13:11.159
three two, just being here now, nothing to think about,

1443
04:13:12.920 --> 04:13:24.319
nothing to do, nothing to say, and everything just feels calmer.

1444
04:13:28.920 --> 04:13:36.360
And this is your natural state of being. This is

1445
04:13:36.639 --> 04:13:43.319
how you just normally feel when you take away all

1446
04:13:43.520 --> 04:13:50.440
that other stuff that we add, you know, things like

1447
04:13:50.840 --> 04:14:06.520
stress and worrying and overthinking, anxiety, hetty, tension, just generally

1448
04:14:06.760 --> 04:14:12.879
thinking about stuff. You take that away, which is what

1449
04:14:13.000 --> 04:14:24.920
we do. What we do. Now you're left with a

1450
04:14:25.040 --> 04:14:33.879
real sense of peacefulness which comes to you very quickly

1451
04:14:38.079 --> 04:14:48.920
because ultimately it's just a feeling, a feeling of comfort.

1452
04:14:52.520 --> 04:14:55.799
It's almost as if you've gone inside yourself and you've

1453
04:14:55.959 --> 04:15:10.559
found a special place where everything is peaceful, a place

1454
04:15:10.799 --> 04:15:18.680
where you can feel relaxed and your natural sense of comfort,

1455
04:15:21.840 --> 04:15:29.239
a place where you can be you, where you can

1456
04:15:29.959 --> 04:15:36.600
accept yourself for who you are, a place where you're

1457
04:15:36.680 --> 04:15:47.120
not trying to please anybody else ever, a place where

1458
04:15:47.280 --> 04:15:56.639
you can actually not just love yourself, but in some

1459
04:15:56.799 --> 04:15:58.959
ways more importantly.

1460
04:15:58.760 --> 04:16:00.600
You can like your self.

1461
04:16:02.840 --> 04:16:20.159
Appreciate who you are. That sense of gratitude is in

1462
04:16:20.280 --> 04:16:31.239
the air all around you. That's also a place where

1463
04:16:31.440 --> 04:16:41.799
you can actually feel the healing energy soaking into your body.

1464
04:16:48.440 --> 04:16:59.879
Healing energy soaking into your body, and that healing energies

1465
04:17:00.239 --> 04:17:10.479
spreads through your veins, traveling to each and every single

1466
04:17:10.920 --> 04:17:21.319
part of your body, and you start to realize that

1467
04:17:21.639 --> 04:17:28.959
actually that healing energy, it's not just entered into your brain,

1468
04:17:31.760 --> 04:17:41.280
it's become part of your brain, and that spinal fluid

1469
04:17:43.920 --> 04:17:54.680
is now mixed with healing energy, not just allowing you

1470
04:17:55.000 --> 04:18:03.000
to feel so much more relaxed healthy in this moment,

1471
04:18:07.479 --> 04:18:16.920
but also you start to realize to actually, what's happening

1472
04:18:17.120 --> 04:18:25.680
now with that healing, relaxing energy spreading through your body,

1473
04:18:27.600 --> 04:18:38.399
It's actually changing your life. It's actually changing the way

1474
04:18:38.520 --> 04:18:45.120
you're going to feel not just now, but tomorrow and

1475
04:18:45.239 --> 04:18:54.159
the next day. As your health improves, not just your

1476
04:18:54.239 --> 04:19:02.040
physical health but your mental health. Things that used to

1477
04:19:02.200 --> 04:19:08.319
bother you in the past, for some reason no longer

1478
04:19:09.639 --> 04:19:16.200
have the effect that they used to because something has

1479
04:19:16.639 --> 04:19:29.680
changed deep within you. Maybe things that used to cause

1480
04:19:29.760 --> 04:19:41.719
you to feel anger no longer have that power to

1481
04:19:41.879 --> 04:19:47.520
control you the way they seem to be able to before.

1482
04:19:51.200 --> 04:19:58.639
As you realize that you are the one who decides

1483
04:20:01.959 --> 04:20:12.799
what affects you, You're the one who decides to feel

1484
04:20:13.399 --> 04:20:26.719
relaxed and calm when you choose to enjoy noticing these

1485
04:20:27.200 --> 04:20:41.600
natural developments of healing continuing to grow and improve your

1486
04:20:41.760 --> 04:20:54.600
life day by day, including of course, your ability to

1487
04:20:54.799 --> 04:21:09.639
relax so much easier and sleep in. It's the most

1488
04:21:09.920 --> 04:21:20.920
natural thing in the world to you, because falling asleep

1489
04:21:21.120 --> 04:21:29.440
is something that you've done so many times in your life,

1490
04:21:32.680 --> 04:21:36.760
and you know that you were born, as we all were,

1491
04:21:37.559 --> 04:21:47.479
with the ability to fall asleep naturally. We were born

1492
04:21:48.840 --> 04:21:59.239
with that ability to just drift off into a deep,

1493
04:22:00.559 --> 04:22:12.319
healing sleep. Even when we're kids, sometimes will fall asleep

1494
04:22:12.399 --> 04:22:16.399
when we don't even want to try to tell us

1495
04:22:16.520 --> 04:22:20.920
stay awake. Maybe it's a birthday in the morning, or

1496
04:22:20.959 --> 04:22:25.159
it's Christmas or holiday or something we look forward to.

1497
04:22:25.760 --> 04:22:29.799
We don't want to go to sleep, But the more

1498
04:22:30.399 --> 04:22:35.280
we want to stay awake, the more we just start

1499
04:22:35.360 --> 04:22:43.680
to drift. And the more you fight drifting, the more

1500
04:22:43.719 --> 04:22:46.280
you try and stop yourself and drift in a shape,

1501
04:22:48.399 --> 04:22:59.479
the deeper and stronger that drifting becomes. Because we're born

1502
04:23:00.479 --> 04:23:06.280
not just with the need to relax deeply and to

1503
04:23:06.479 --> 04:23:16.319
naturally fall asleep, but it's our birthright, it's part of

1504
04:23:16.440 --> 04:23:27.079
our DNA, and sometimes as we get older in life,

1505
04:23:28.399 --> 04:23:41.959
perhaps at times we have forgotten that relaxing completely is

1506
04:23:42.079 --> 04:23:55.200
not only a wonderfully pleasant experience, it's also really easy.

1507
04:24:06.559 --> 04:24:14.040
It's very, very easy to let go, because that's all

1508
04:24:14.120 --> 04:24:28.479
it is. It's just deciding to let go. And when

1509
04:24:28.639 --> 04:24:36.440
you press the play button on my recordings, you have

1510
04:24:36.639 --> 04:24:47.200
given permission for my voice to relax you. When you

1511
04:24:47.360 --> 04:24:52.520
press that play button, you have given me permission for

1512
04:24:52.719 --> 04:25:06.760
my words to affect you in a positive, only a

1513
04:25:06.959 --> 04:25:28.280
positive way, opening up your mind to useful and healing

1514
04:25:29.840 --> 04:25:45.879
suggestions that can have such an amazing effect on how

1515
04:25:46.040 --> 04:25:58.120
you feel right now, as well as those changes that

1516
04:25:58.440 --> 04:26:08.440
continue long after the recording ends. Those changes within you

1517
04:26:11.319 --> 04:26:24.000
to continue to flourish and grow, transforming your life in

1518
04:26:24.600 --> 04:26:36.520
a positive, beautiful way, allowing you to move forward in

1519
04:26:36.680 --> 04:26:43.200
your life in the direction that you choose. For yourself,

1520
04:26:52.280 --> 04:27:04.280
and this feeling, this feeling that you can experience of safety, comfort, calmness,

1521
04:27:12.079 --> 04:27:26.000
just feels so nice. It's such a healthy place to be,

1522
04:27:33.920 --> 04:27:47.680
and that positivity grows within you each and every day.

1523
04:27:50.799 --> 04:28:00.559
Moving forward, you're going to find that you're more relaxed

1524
04:28:02.920 --> 04:28:15.239
physically and in your mind is more relaxed. And it's

1525
04:28:15.319 --> 04:28:20.879
not that you're thinking slower. It's just that your mind

1526
04:28:20.959 --> 04:28:32.840
will be less clogged up with unnecessary negativity because from

1527
04:28:32.959 --> 04:28:43.239
now on, your mind rejects negativity. From now on, you're

1528
04:28:43.280 --> 04:28:54.120
going to start noticing when negativity arises and you can

1529
04:28:54.280 --> 04:29:08.239
just say stop, stop, and that negativity will turn around

1530
04:29:08.840 --> 04:29:28.200
and leave you alone. Stop and that negativity will disappear.

1531
04:29:36.360 --> 04:29:42.840
And as you notice that you feel way more relaxed

1532
04:29:44.280 --> 04:29:59.600
than you probably expected, you can now congratulate yourself because

1533
04:29:59.760 --> 04:30:04.520
you I's or the person that has done this. You

1534
04:30:05.959 --> 04:30:10.680
are the one that has opened your mind up to

1535
04:30:10.840 --> 04:30:18.799
the simple facts that you can feel more relaxed in

1536
04:30:18.959 --> 04:30:28.920
your body and in your mind. You've opened your mind

1537
04:30:29.120 --> 04:30:37.000
up to the birthright of being able to just fall

1538
04:30:37.040 --> 04:30:51.559
asleep easily when you choose. And that's a nice feeling,

1539
04:30:53.200 --> 04:31:03.280
don't you think it feels nice? Doesn't it to feel calm.

1540
04:31:04.920 --> 04:31:09.520
All that healing energy is spreading through your body and

1541
04:31:09.680 --> 04:31:25.680
your mind to spend time a special place where negativity

1542
04:31:27.200 --> 04:31:40.120
can no longer enter. Negativity is banned. It's bad, it's

1543
04:31:40.159 --> 04:31:46.840
not allowed entry. Doesn't it doesn't. This doesn't deserve to

1544
04:31:46.920 --> 04:31:55.000
be here. It doesn't belong here. Negativity has no place

1545
04:31:56.040 --> 04:32:12.840
in your life, Which makes room feel more comfort, more heathing,

1546
04:32:14.959 --> 04:32:42.239
more relaxation, more peace. It feels nice, doesn't it? Just

1547
04:32:45.719 --> 04:33:05.599
the let go with everything. I'm going to count down

1548
04:33:05.799 --> 04:33:14.479
now from twenty down to one. You can continue to relax,

1549
04:33:16.680 --> 04:33:28.200
if you choose, you can drift to sleep. With every

1550
04:33:28.400 --> 04:33:40.040
number you hear me say, you can fill twice as relaxed,

1551
04:33:43.080 --> 04:33:47.279
or if you choose, you can feel twice as sleeping

1552
04:33:54.119 --> 04:35:34.159
now venteen nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

1553
04:35:42.080 --> 04:36:50.000
eight seven six yesh five. Oh, this is your time

1554
04:36:52.759 --> 04:37:02.840
to just take a break, your time to yeah relax,

1555
04:37:07.040 --> 04:37:19.360
to allow your mind to slow down, to give yourself

1556
04:37:19.560 --> 04:37:37.599
permission to take a break from everything. And you're the

1557
04:37:37.880 --> 04:37:44.840
only person that can make that decision. You're the only

1558
04:37:44.959 --> 04:37:53.119
person that can actually tell your mind to just relax,

1559
04:38:01.240 --> 04:38:16.840
to just take some time off so that you can

1560
04:38:17.639 --> 04:38:23.040
focus on your body, getting in touch with how you

1561
04:38:23.240 --> 04:38:40.080
feel physically. And in the process of this body scan,

1562
04:38:40.520 --> 04:38:50.959
where you focus on different parts of your body, those

1563
04:38:51.279 --> 04:38:58.439
parts that you focus on and observe, even though you're

1564
04:38:58.520 --> 04:39:07.360
not the requesting for those parts of your body to relax,

1565
04:39:09.599 --> 04:39:15.959
it's kind of expected. You expect when you listen to

1566
04:39:16.119 --> 04:39:28.759
my voice to feel more relaxed naturally, because when you're

1567
04:39:28.840 --> 04:39:39.040
listening to me, your attention is focused on my words.

1568
04:39:44.040 --> 04:39:54.880
And as my words guide you to focus on those

1569
04:39:55.159 --> 04:40:13.240
parts of your body, your focus increases, which actually calms

1570
04:40:13.439 --> 04:40:33.560
your mind. And when your mind calms down, your body relaxes.

1571
04:40:41.040 --> 04:41:03.000
And when your body calms down, your mind relaxes. And

1572
04:41:03.319 --> 04:41:11.159
even though we've not really started the focus on your body,

1573
04:41:14.119 --> 04:41:25.200
you can already feel that healing energy spreading through your body,

1574
04:41:30.080 --> 04:41:44.400
pushing out stress and tension, healing all the parts of

1575
04:41:44.479 --> 04:41:54.240
your body, including your skin, your bones, your blood, all

1576
04:41:54.319 --> 04:41:58.880
of your organs inside your body, all of the muscles,

1577
04:42:00.240 --> 04:42:07.360
all of the fact, all of everything, every hair on

1578
04:42:07.479 --> 04:42:20.919
your body is filled with that healing energy. And when

1579
04:42:20.959 --> 04:42:37.279
your brain fills with that healing energy, the feeling of

1580
04:42:37.439 --> 04:43:01.639
comfort and relaxation increases deeply, increases in a way that

1581
04:43:05.119 --> 04:43:21.799
your mind starts to feel perhaps bit drowsy because it's

1582
04:43:21.959 --> 04:43:41.159
not needed, and it may start to drift if that's

1583
04:43:41.360 --> 04:43:49.560
what's needed. So if you're listening to this and what

1584
04:43:49.759 --> 04:43:53.560
you need is deep relaxation, that's what you'll get.

1585
04:43:55.759 --> 04:43:57.240
If what you need is.

1586
04:43:58.919 --> 04:44:05.880
To fall asleep naturally and easily as your mind drifts,

1587
04:44:08.439 --> 04:44:22.200
that's also what will happen. Because by pressing that play

1588
04:44:22.319 --> 04:44:27.680
button on the podcast and listening to me, you give

1589
04:44:28.000 --> 04:44:40.720
permission for your body and your mind. In fact, you

1590
04:44:40.840 --> 04:44:45.319
give the command to your body and your mind to

1591
04:44:45.520 --> 04:44:58.200
relax deeply and to drift off to sleep if that's

1592
04:44:58.560 --> 04:45:14.680
what you want one need. And as I focus on

1593
04:45:14.880 --> 04:45:25.119
the different parts of your body, you may start to

1594
04:45:25.479 --> 04:45:33.279
just drift. And then you come back again and you

1595
04:45:33.439 --> 04:45:38.040
hear me talking and I'm focusing on a different part

1596
04:45:38.240 --> 04:45:52.159
of your body. You may find yourself drifting, but you

1597
04:45:52.279 --> 04:45:59.639
don't realize you're drifting until you stop drifting and you

1598
04:45:59.840 --> 04:46:07.159
alert again to my voice. Focusing on a different part

1599
04:46:07.319 --> 04:46:16.639
of your body starts to relax even deeper, because that

1600
04:46:16.919 --> 04:46:31.119
drifting is basically you already in the sleep zone. And

1601
04:46:31.119 --> 04:46:36.279
the more you drift. The longer you drift, and the

1602
04:46:36.439 --> 04:46:51.759
longer you drift, eventually that drifting continues into sleep, and

1603
04:46:51.919 --> 04:47:01.080
that's the last you remember until you wake up in

1604
04:47:01.240 --> 04:47:06.319
your own time, when you experience the right amount of

1605
04:47:06.479 --> 04:47:15.240
sleep for you, because when you do and if you

1606
04:47:15.400 --> 04:47:29.479
do fall asleep, it's extremely pleasant, so relaxing, so deep,

1607
04:47:31.000 --> 04:47:51.360
healing sleep. It feels so nice to relax into your

1608
04:47:51.439 --> 04:48:01.000
own body and mind. If you feel that heathing energy

1609
04:48:01.000 --> 04:48:14.599
is spreading through, relaxing us so deeply, relaxing us so

1610
04:48:16.759 --> 04:48:31.599
so deeply. As we start to focus on your eyes,

1611
04:48:39.479 --> 04:49:26.159
moving down to your jaw, down to your neck, you shurees, arms, hand, fingers,

1612
04:49:33.520 --> 04:50:05.599
your chest, your stomach, your back, your spine, your hips,

1613
04:50:13.479 --> 04:50:54.720
your legs, your feet, your toes, and the feeding iseings

1614
04:50:55.200 --> 04:51:07.520
spreading and growing side your body, feeling you up. Now

1615
04:51:10.919 --> 04:51:21.040
let's focus again on parts of your body, focusing this

1616
04:51:21.279 --> 04:51:32.000
time on your forehead. Now on your mouth, your lips,

1617
04:51:34.040 --> 04:51:53.919
your tongue, the whole of your mouth. Focusing on your fingers.

1618
04:51:59.319 --> 04:52:03.880
Maybe you could move your fingers a little bit. You

1619
04:52:04.040 --> 04:52:19.680
can focus on each one individually, both hands, and even

1620
04:52:19.759 --> 04:52:21.680
though you focus on both of.

1621
04:52:21.720 --> 04:52:23.560
Your hands now.

1622
04:52:25.119 --> 04:52:33.439
They almost seem to just melt into one. Where is

1623
04:52:33.520 --> 04:52:41.119
your right hand start in your left hand end, almost

1624
04:52:41.279 --> 04:52:52.799
as if just mix together. Now, focusing on your knees,

1625
04:52:58.680 --> 04:53:21.680
just noticing how your knees fell. Now, focusing on your elbows,

1626
04:53:24.439 --> 04:53:36.880
focusing on both of your elbows, just observing the feeling

1627
04:53:39.560 --> 04:54:11.479
of your elbows. Now, focusing absurding the back of your neck,

1628
04:54:21.439 --> 04:54:58.959
feeding the energy on the back of your neck, absurv

1629
04:55:01.439 --> 04:55:20.799
your ankles, being aware of physical sensations in your ankles.

1630
04:56:20.840 --> 04:56:39.759
Noticing now your toes on both of your feet, being

1631
04:56:40.000 --> 04:57:35.520
aware how your toes feel right now, Notice thin high

1632
04:57:35.599 --> 04:58:25.000
you entire body fails, noticing you mind feels now letting go,

1633
04:58:33.759 --> 04:59:15.159
letting go, letting go everything, letting go, letting go, letting

1634
04:59:15.840 --> 04:59:42.479
go everything everything. I'm going to start now, and I

1635
04:59:42.479 --> 04:59:44.599
would like you just, first of all, just to see

1636
04:59:44.639 --> 04:59:52.840
yourself lying down on that message table, lying on your front.

1637
04:59:54.080 --> 05:00:02.040
Your head is supported, your arms are supported, and you

1638
05:00:02.119 --> 05:00:08.799
feel comfortable and breathing is really easy, and you feel

1639
05:00:12.319 --> 05:00:15.279
you feel confident in how you look as well. So

1640
05:00:15.720 --> 05:00:19.880
there's none of that issue of body problems or shyness,

1641
05:00:20.799 --> 05:00:28.880
because I'm a professional and this is a therapy session,

1642
05:00:29.720 --> 05:00:37.639
so none of that stuff matters whatsoever. This is about you.

1643
05:00:40.520 --> 05:00:46.279
This is about how you feel and how you can

1644
05:00:47.759 --> 05:00:53.360
enjoy that sense of comfort and relaxation that comes from

1645
05:00:54.759 --> 05:01:00.400
letting go and allowing my hands, that my fingers to

1646
05:01:00.560 --> 05:01:11.959
relax you by a message your body. So I want

1647
05:01:12.000 --> 05:01:16.959
to start off just by placing my hands on the

1648
05:01:17.040 --> 05:01:22.240
back of your head, just gently, just so you can feel, well,

1649
05:01:22.279 --> 05:01:30.720
my hands feel like really on you. So you can

1650
05:01:30.799 --> 05:01:33.119
maybe feel the warmth of my hands on the back

1651
05:01:33.159 --> 05:01:38.639
of your head. And with my hands to the side

1652
05:01:38.680 --> 05:01:43.279
of your head, not pressing, but just holding there very gently,

1653
05:01:46.279 --> 05:01:49.240
maybe over your ears, and a little bit on your face,

1654
05:01:50.520 --> 05:01:55.759
just so you can feel my hands so you can

1655
05:01:55.840 --> 05:02:09.040
become accustomed to them. And now put my hands on

1656
05:02:09.119 --> 05:02:13.319
the back of your head again and gently let them

1657
05:02:13.479 --> 05:02:25.840
slide down onto the back of your neck. You can

1658
05:02:25.919 --> 05:02:35.720
feel my hands gently stroke in the back of your

1659
05:02:35.799 --> 05:02:42.520
neck to start with, just so you can get used

1660
05:02:42.639 --> 05:02:47.520
to the feeling of my hands on your skin, get

1661
05:02:47.560 --> 05:02:55.919
accustomed to it, realize that you're safe and it's all good,

1662
05:02:56.240 --> 05:03:05.799
it's all fine. And I'm going to start gently massaging

1663
05:03:06.599 --> 05:03:23.439
the muscles in the back of your neck with both hands. Now,

1664
05:03:23.520 --> 05:03:29.759
this is a very trusting situation really because our necks

1665
05:03:29.840 --> 05:03:34.159
are so fragile and to have someone have their hands

1666
05:03:34.840 --> 05:03:39.840
around your neck in that way can sometimes be problematic

1667
05:03:39.959 --> 05:03:45.520
for people, which is why massages are quite good, because

1668
05:03:45.560 --> 05:03:54.119
it allows you to relax and to get in touch

1669
05:03:54.360 --> 05:04:11.240
with trust, to feel peaceful and calm. And there's a

1670
05:04:11.360 --> 05:04:20.040
massage the sides of your neck gently moving from the

1671
05:04:20.119 --> 05:04:23.959
bottom of your neck. It would be sort of near

1672
05:04:24.000 --> 05:04:27.319
where your shoulders start, I guess, all the way up

1673
05:04:29.360 --> 05:04:34.840
to your jaw, your ears, kind of area that side

1674
05:04:34.880 --> 05:04:39.880
of your neck. Of course, it's a lot longer than

1675
05:04:40.279 --> 05:04:55.919
the front of your neck. And then massage in the

1676
05:04:56.040 --> 05:05:03.759
back of your neck, especially that area where perhaps we

1677
05:05:04.000 --> 05:05:12.000
hold tension, and as that area's message, you can actually

1678
05:05:12.200 --> 05:05:15.959
feel a sense of release in the back of your

1679
05:05:16.040 --> 05:05:24.119
neck and maybe you can breathe it out as well.

1680
05:05:26.720 --> 05:05:39.439
Notice how it feels. Notice how you feel. And then

1681
05:05:39.560 --> 05:05:43.680
moving down to that area between your neck and your shoulders,

1682
05:05:45.200 --> 05:05:54.119
that musty area, starting to message that area on both sides.

1683
05:05:56.279 --> 05:05:58.520
I mean, this would be the area that a lot

1684
05:05:58.560 --> 05:06:00.720
of people would message if they we're going to give

1685
05:06:00.759 --> 05:06:07.200
you like a shoulder message. Even that's not technically the shoulders,

1686
05:06:07.759 --> 05:06:10.200
but it's all the muscles that lead to the shoulders

1687
05:06:12.040 --> 05:06:18.639
from the neck and again that can hold tension and stress.

1688
05:06:19.880 --> 05:06:24.880
And when massaged sometimes a nice deep message is useful,

1689
05:06:27.959 --> 05:06:43.360
and you decide how deep that message is, and just

1690
05:06:43.560 --> 05:06:50.479
allow my knuckles just to dig in to get to

1691
05:06:50.639 --> 05:07:00.119
those muscles and to ready relaxed all the time and

1692
05:07:00.439 --> 05:07:18.240
being firm yet gentle with you and just stroking down

1693
05:07:18.400 --> 05:07:27.080
the area to your actual shoulders, moving to the muscles

1694
05:07:27.119 --> 05:07:37.759
of your shoulders and maybe initially just pulling up the

1695
05:07:37.880 --> 05:07:41.639
shoulders a little bit of the table just to give

1696
05:07:41.680 --> 05:07:45.720
you a little bit of a stretch, but very gently,

1697
05:07:52.200 --> 05:07:54.880
and you've got the muscles at the front of your shoulders,

1698
05:07:55.639 --> 05:08:06.599
the sides and the back. Again, this is a part

1699
05:08:06.759 --> 05:08:12.119
that can really take quite a bit of pressure, quite

1700
05:08:12.159 --> 05:08:20.200
a bit of needing. If if you wish to really

1701
05:08:22.080 --> 05:08:27.520
release the tension to really get into those muscles, and

1702
05:08:30.959 --> 05:08:34.319
you can let your fingers in there. They can feel

1703
05:08:34.520 --> 05:08:42.560
really nice sometimes just being stroked gently or being massaged

1704
05:08:44.000 --> 05:08:52.680
quite strongly, it can all be beneficial to the relaxation

1705
05:08:57.840 --> 05:09:10.880
of the muscles in your shoulders. Now, to move down

1706
05:09:10.959 --> 05:09:21.400
your arms, we do one arm at a time, starting

1707
05:09:21.479 --> 05:09:32.159
with your right arm. My ideas I just lift your

1708
05:09:32.279 --> 05:09:35.080
arm up, just hold it to the side of you

1709
05:09:38.319 --> 05:09:44.680
that would still be attached, and I just message the

1710
05:09:44.840 --> 05:09:57.639
tops of your arms all the way down to your

1711
05:09:57.840 --> 05:10:25.240
forearms into your wrists, gently massaging that parts, the softer part,

1712
05:10:25.360 --> 05:10:32.000
which is the underpart of the arm, which leads to

1713
05:10:32.119 --> 05:10:37.520
the crease in your elbow, the inside it's much more

1714
05:10:37.680 --> 05:10:55.119
sensitive skin. Sometimes just having that stroked feel really nice,

1715
05:10:57.840 --> 05:11:11.720
pleasurable and relaxing. Now moving down to your right hand,

1716
05:11:17.759 --> 05:11:29.840
just holding your hand in both of my hands, just

1717
05:11:30.000 --> 05:11:36.319
pressing gently on the back of your hand and stretching

1718
05:11:36.479 --> 05:11:47.200
your fingers ever so lightly at the same time, pressing

1719
05:11:47.360 --> 05:12:00.680
down and messaging each finger, and then starting to massage

1720
05:12:00.799 --> 05:12:11.360
the palms of the hand. Just turning the hand gently,

1721
05:12:13.119 --> 05:12:23.360
stretching it gently, and actually having your handheld can really

1722
05:12:23.479 --> 05:12:30.959
be an emotional experience sometimes, even if it is a stranger,

1723
05:12:32.959 --> 05:12:37.319
someone you don't know very well, like a massage person

1724
05:12:37.599 --> 05:12:50.599
or a therapist. Maybe because it's intimate and you can

1725
05:12:50.680 --> 05:13:03.560
feel nice, you can feel safe. And as I put

1726
05:13:03.720 --> 05:13:12.400
that right arm back down where it was, we did

1727
05:13:12.439 --> 05:13:24.080
the same with your left arm, exactly the same massage

1728
05:13:24.240 --> 05:13:28.479
in the muscles in your arm all the way down.

1729
05:13:29.680 --> 05:13:42.000
Do you rest stroking the inside of your arm, just

1730
05:13:42.119 --> 05:13:55.720
being gentle or as firm as you require. And then

1731
05:13:55.840 --> 05:14:11.959
massage in your left hand, stretching the fingers, gently massaging

1732
05:14:12.240 --> 05:14:28.080
the palm of your left hand. And you feel so

1733
05:14:31.000 --> 05:14:56.279
so relaxing, so comforting, and I just rest your left

1734
05:14:56.520 --> 05:15:10.479
arm back down. Start to massage your back, the biggest

1735
05:15:10.639 --> 05:15:22.040
part of your body, starting at the top, starting again

1736
05:15:22.240 --> 05:15:25.520
where we already have been, the area at the top

1737
05:15:25.880 --> 05:15:31.919
in between your shoulders and near your neck. Going back,

1738
05:15:32.639 --> 05:15:38.040
a massage in that area again, but this time moving downwards,

1739
05:15:44.520 --> 05:15:50.279
taking a downward stroke to the middle of your back,

1740
05:15:52.680 --> 05:16:01.000
working from the outside inwards. A massage in the your back,

1741
05:16:01.159 --> 05:16:13.080
but the outsides of your back, the parts where your

1742
05:16:13.279 --> 05:16:26.400
arms would maybe rest against, almost the part that connects

1743
05:16:26.599 --> 05:16:43.759
your front to your back. Just messaging down firmly but gently,

1744
05:16:44.880 --> 05:16:53.119
as firm as you want, moving down and moving across

1745
05:16:53.159 --> 05:16:55.439
a little bed and moving all the way down again

1746
05:16:56.799 --> 05:17:09.880
being very gentle, yeah, as you choose. Eventually we get

1747
05:17:09.919 --> 05:17:15.000
to the spine. We can message the muscles and either

1748
05:17:15.159 --> 05:17:18.479
side of your spine, from the top of your neck

1749
05:17:18.959 --> 05:17:30.400
all the way down to your lower back. We can

1750
05:17:30.560 --> 05:17:39.919
do that a few times. Sometimes people use the knuckle

1751
05:17:40.840 --> 05:17:45.520
or the you know, two fingers, and just go your

1752
05:17:45.639 --> 05:17:50.919
side of the spine almost just push down, go all

1753
05:17:50.959 --> 05:17:54.759
the way down to the bottom of the spine, each

1754
05:17:54.959 --> 05:18:05.520
time releasing tension and opening up the body, stretching your

1755
05:18:05.560 --> 05:18:12.360
body so that you feel more relaxed but at the

1756
05:18:12.479 --> 05:18:28.799
same time rejuvenated. And now I'm going to move to

1757
05:18:28.959 --> 05:18:37.479
one side, to your right side, and from the bottom

1758
05:18:37.560 --> 05:18:43.279
of your ribs to your pelvis, I'm going to massage

1759
05:18:44.319 --> 05:18:49.639
that area of your back. I'll stretch over the other

1760
05:18:49.799 --> 05:18:55.119
side and i will pull the muscles gently and massage

1761
05:18:55.240 --> 05:18:59.479
and push from one end that side or the way

1762
05:18:59.560 --> 05:19:04.319
to my side to in the middle of fact, to

1763
05:19:04.400 --> 05:19:09.560
where your spine is, massaging that side of your spine

1764
05:19:11.200 --> 05:19:16.400
the opposite side to where I'm standing. It's almost like

1765
05:19:16.639 --> 05:19:24.639
kneading bread. There's that big area which is firm yet

1766
05:19:25.639 --> 05:19:34.520
lots there to message. Potentially one of the most important

1767
05:19:34.560 --> 05:19:41.720
places to actually have a message, because you really feel it.

1768
05:19:43.639 --> 05:19:48.639
You really feel the release and the pleasure of having

1769
05:19:48.759 --> 05:19:56.240
your lower back massaged. It releases so much from your

1770
05:19:56.279 --> 05:20:06.360
body that's not useful, starting a healing process which will

1771
05:20:06.400 --> 05:20:19.479
continue long after this recording is over. The message in

1772
05:20:19.560 --> 05:20:22.720
this part of your body not only feels really good

1773
05:20:23.439 --> 05:20:28.479
for you, but it's actually fun to do because it is,

1774
05:20:29.040 --> 05:20:34.040
as I said, like kneading bread, it's a part that

1775
05:20:34.119 --> 05:20:39.319
you can really get hold of and really massage deeply.

1776
05:20:41.639 --> 05:20:51.840
If that's your choice, then I'm going to move over

1777
05:20:51.919 --> 05:20:54.200
to the other side of your body and do the

1778
05:20:54.360 --> 05:21:06.159
same with the opposite part of your lawer back, kneading

1779
05:21:06.400 --> 05:21:14.880
and messaging from your sides or way to the middle

1780
05:21:14.919 --> 05:21:23.279
of your back where your spine is pressing and kneading

1781
05:21:28.520 --> 05:21:33.919
firm and gentle at the same time. It feels so

1782
05:21:34.680 --> 05:21:47.840
releasing this mixture of pleasure, comfort, release, calmness, relaxation or

1783
05:21:48.000 --> 05:21:58.360
mixed together. Plus there's that feeling from your stomach as

1784
05:21:58.400 --> 05:22:03.159
it's being stretched. Even though you're in your stomach now,

1785
05:22:03.799 --> 05:22:07.560
you can feel it being stretched because that whole area

1786
05:22:07.720 --> 05:22:18.799
is connected to your stomach. Now we're going to move

1787
05:22:19.119 --> 05:22:23.840
or move further up to your top of your body

1788
05:22:24.520 --> 05:22:32.360
and we do the same this time, starting with your

1789
05:22:32.479 --> 05:22:38.439
upper back. Put my hands forward over and mess massage

1790
05:22:38.520 --> 05:22:45.400
in that area up to your spine, from the side

1791
05:22:45.479 --> 05:22:49.439
of your body up to your spine, so some of

1792
05:22:49.520 --> 05:22:56.560
that message area, that muscle, tissue or whatever fatty tissue

1793
05:22:56.639 --> 05:23:02.240
even will be possibly from your chest. Beca's all connected,

1794
05:23:02.360 --> 05:23:08.759
the chest and the back connect together. I'm going to

1795
05:23:08.840 --> 05:23:13.799
be massaging and just pulling some of that skin from

1796
05:23:13.840 --> 05:23:23.279
your side up and massaging that area of your upper

1797
05:23:23.360 --> 05:23:31.680
back all the way to your spine. And then I'll

1798
05:23:31.720 --> 05:23:34.680
move down a bit and I'll continue with the middle

1799
05:23:34.720 --> 05:23:41.799
of your back, doing exactly the same thing as gentle,

1800
05:23:42.159 --> 05:23:55.560
as deep as you choose. Now, I'll move the other

1801
05:23:55.680 --> 05:24:00.520
side again and do the exact same thing with the

1802
05:24:00.599 --> 05:24:10.000
top of your back on the other side, from pretty

1803
05:24:10.080 --> 05:24:23.560
much underneath your arm area really to your spine, and

1804
05:24:23.680 --> 05:24:30.680
then continuing that all the way down, including the lower

1805
05:24:31.000 --> 05:24:48.520
your middle of your back. I'm gonna go to your thighs,

1806
05:24:49.880 --> 05:24:55.319
the backs of your thighs, and the sides of your thighs.

1807
05:24:59.520 --> 05:25:06.040
Start to with your right leg massage in the back

1808
05:25:08.439 --> 05:25:17.119
and the sides of your thighs gently and firmly. There's

1809
05:25:17.159 --> 05:25:20.560
a lot of muscles there. It's an area that can

1810
05:25:20.639 --> 05:25:24.959
be very tense at times and maybe needs a little

1811
05:25:24.959 --> 05:25:28.400
bit more pressure than the rest of the body. That's

1812
05:25:28.639 --> 05:25:38.759
up to you. You can gently stroke the back of

1813
05:25:38.919 --> 05:25:44.400
your legs where you know, opposite your knee joint, or

1814
05:25:44.520 --> 05:25:57.479
underneath your knee joint, very sensitive, gentle area, and then

1815
05:25:57.680 --> 05:26:05.040
working down to your half muscles. Massage in your calf

1816
05:26:05.159 --> 05:26:14.680
muscles thoroughly and deeply, if you choose, using both hands

1817
05:26:18.880 --> 05:26:33.200
and fingers, digging deep to your ankles, in the back

1818
05:26:33.319 --> 05:26:39.959
of your back of your ankles, just gently massage in

1819
05:26:40.040 --> 05:26:51.840
that area, maybe lifting the leg and stretching out a

1820
05:26:51.840 --> 05:27:16.959
little bit. Moving to the right foot, massage in the

1821
05:27:17.080 --> 05:27:24.040
bottom of your feet and the side of your feet

1822
05:27:31.240 --> 05:27:40.639
gently but firm enough so they don't tickle, and just

1823
05:27:40.799 --> 05:27:46.400
allow the pleasure that you get from having your feet

1824
05:27:46.520 --> 05:27:56.119
massaged to just overtake you as I continue to message

1825
05:27:56.200 --> 05:28:05.720
your feet, the bottoms of your feet, the sides, your arches,

1826
05:28:06.400 --> 05:28:11.159
your heel. You can put a lot of pressure into

1827
05:28:11.240 --> 05:28:17.279
your heel and it feels amazing, yet the arches need

1828
05:28:17.400 --> 05:28:25.759
to be a bit more gentle. Stretching your toes gently

1829
05:28:28.520 --> 05:28:32.840
the message in the bottoms of your toes with my fingers,

1830
05:28:35.240 --> 05:28:49.040
each one individually. Moving over to the left leg to

1831
05:28:49.200 --> 05:28:57.400
do exactly the same thing. Starting at the top of

1832
05:28:57.520 --> 05:29:02.880
the thighs, work in the back of the thighs and sides,

1833
05:29:04.560 --> 05:29:14.959
massaging deeply and gently that whole area. Working all the

1834
05:29:15.000 --> 05:29:27.799
way down and this is an area that maybe you

1835
05:29:27.919 --> 05:29:35.639
could like to spend more time relaxing and massaging. So

1836
05:29:35.759 --> 05:29:41.040
perhaps if you wanted, I could big a future recording.

1837
05:29:41.599 --> 05:29:44.560
I want to spend more time on one particular area.

1838
05:29:50.319 --> 05:30:02.159
As you move down to your calf muscles, Massaging in

1839
05:30:02.479 --> 05:30:17.840
your calf muscles firmly and gently, move down your encor

1840
05:30:18.040 --> 05:30:24.080
into your feet, Massage in the backs of your feet,

1841
05:30:25.959 --> 05:30:35.200
the bottoms of your feet, stretching your toes, and massage

1842
05:30:35.279 --> 05:30:42.680
in each tone individually. And the feeling of pleasure and

1843
05:30:42.959 --> 05:30:48.159
release that you experience when your having your feet massaged

1844
05:30:50.000 --> 05:31:08.919
feels really good. Now she turn over in your mind.

1845
05:31:10.319 --> 05:31:20.040
Laying on your back, I'm just going to start again

1846
05:31:23.319 --> 05:31:38.000
for your neck area, in your shoulders, just to get

1847
05:31:38.119 --> 05:31:47.840
back in touch with that area. And as you move up,

1848
05:31:55.639 --> 05:32:00.479
I can clean my hands make them more fresh, because

1849
05:32:00.520 --> 05:32:09.560
now I'm going to massage your face gently, starting off

1850
05:32:09.639 --> 05:32:20.279
with your forehead. Your eyes are closed and I can

1851
05:32:20.479 --> 05:32:26.200
just stretch your eyes a little bit, pushing up on

1852
05:32:26.360 --> 05:32:45.040
your eyebrows, just massaging around your scalp, massaging down your cheeks,

1853
05:32:46.560 --> 05:32:58.959
around your ears, into your jaw, gently the sides of

1854
05:32:59.080 --> 05:33:16.720
your neck, your chin, m hmm. Then just moving down

1855
05:33:20.880 --> 05:33:28.319
from your neck down to your chest, starting by message

1856
05:33:28.439 --> 05:33:35.279
in the very top of your chest where the collar

1857
05:33:35.360 --> 05:33:48.599
phone is. Give a side of the collarbone, and then

1858
05:33:48.799 --> 05:34:01.240
just message in the hole of the chest, moving the

1859
05:34:01.400 --> 05:34:14.959
chest around. Because it's quite a large area, you can

1860
05:34:15.119 --> 05:34:23.200
move from one side to the next, moving my hands

1861
05:34:25.799 --> 05:34:36.240
underneath pretty much where your arms are stretching up, stretching

1862
05:34:36.360 --> 05:34:38.759
some of the muscles of your back in the process,

1863
05:34:44.040 --> 05:34:52.680
moving up over your chest and they're moving down again.

1864
05:35:05.319 --> 05:35:10.119
And then allow my hands to just massage gently and

1865
05:35:10.400 --> 05:35:17.119
slide down towards your stomach, starting in the middle of

1866
05:35:17.240 --> 05:35:26.799
your chest, and then gradually my hands moving apart and

1867
05:35:27.119 --> 05:35:32.759
massage in and slide in at the same time, moving

1868
05:35:32.919 --> 05:35:51.639
down to just below your red cage, moving down, then

1869
05:35:51.759 --> 05:36:01.000
massaging up again, giving your chest all the attention that

1870
05:36:01.159 --> 05:36:15.599
it needs to feel completely relaxed, remembering them. I'm also

1871
05:36:15.759 --> 05:36:20.959
going to be focusing on your sides as well, an

1872
05:36:21.119 --> 05:36:27.360
area that really doesn't get much attention but feels really

1873
05:36:27.520 --> 05:36:37.720
good when it's massaged. Just stroking my hands down the

1874
05:36:37.919 --> 05:36:44.840
sides of your body, just below your arms, all the

1875
05:36:44.919 --> 05:36:58.319
way down to your hips. Now move into your stomach area.

1876
05:37:00.360 --> 05:37:03.759
I'm going to stand one side of you like I

1877
05:37:03.840 --> 05:37:08.360
did when I did your lower back, We're gonna do

1878
05:37:08.400 --> 05:37:14.479
a similar process of just stretching the muscles from your side,

1879
05:37:17.959 --> 05:37:30.040
gently massaging from one side to the next, move in.

1880
05:37:32.599 --> 05:37:36.799
A whole area from below your ribs all the way

1881
05:37:36.880 --> 05:37:47.720
down to below your belly button, and then move around

1882
05:37:47.799 --> 05:37:50.479
to the other side of you and repeat that.

1883
05:37:57.080 --> 05:38:11.080
Process of relaxing, deep, calmly. You feel loose, You feel free.

1884
05:38:13.479 --> 05:38:18.159
And it's something about having your stomach message that's different

1885
05:38:18.240 --> 05:38:25.080
from any other part because we do have a tendency

1886
05:38:25.680 --> 05:38:29.639
of holding a different kind of stress in our stomachs

1887
05:38:31.000 --> 05:38:38.799
that we may not be aware of. As a now

1888
05:38:39.000 --> 05:38:47.240
message your stomach in front of your stomach, making circles

1889
05:38:48.720 --> 05:38:57.919
around your belly button, anything going the other way around.

1890
05:39:04.479 --> 05:39:10.200
There's a gentleness and a freedom that comes from feeling

1891
05:39:10.880 --> 05:39:21.159
how you're feeling. As I now move down the tops

1892
05:39:21.240 --> 05:39:27.959
of your thighs the muscles, massaging them, and I can

1893
05:39:28.119 --> 05:39:34.040
do this two legs at the same time, pressing down,

1894
05:39:36.919 --> 05:39:43.040
massaging deeply those muscles in your thighs at front of

1895
05:39:43.119 --> 05:39:54.119
your thighs, and moving down to your knees, gently massaging

1896
05:39:54.200 --> 05:40:05.479
your knees, Gliding down your shins, putting pressure on either

1897
05:40:05.639 --> 05:40:17.799
side of your shin gently, softly but firmly, moving down

1898
05:40:18.159 --> 05:40:32.840
to your ankles, stroking the tops of your feet, and

1899
05:40:33.040 --> 05:40:39.119
then with each foot in each hand, just gently messaging

1900
05:40:39.919 --> 05:40:48.240
the whole of the foot, the top, the bottom, your heel,

1901
05:40:48.720 --> 05:40:56.479
your ankle, your toes, messaging every part of your feet.

1902
05:41:01.520 --> 05:41:07.560
Feel so good, just to let go and enjoy the process.

1903
05:41:13.200 --> 05:41:32.080
Enjoy feeling so deeply relaxed. So much comfort and so

1904
05:41:32.279 --> 05:41:49.040
many feelings come just from touching your skin. And you

1905
05:41:49.159 --> 05:41:55.360
can just lie there for as long as you choose,

1906
05:41:59.360 --> 05:42:11.159
enjoy the feeling of deep comfort from being massaged by me.

1907
05:42:18.319 --> 05:42:40.279
Enjoy feeling deeply raxed. And all we're gonna do is

1908
05:42:43.919 --> 05:43:00.439
blow out some candles. In your mind, there are going

1909
05:43:00.479 --> 05:43:10.840
to be one hundred candles, and you're going to blow

1910
05:43:11.040 --> 05:43:21.439
each one out individually, one by one, starting at one hundred.

1911
05:43:22.520 --> 05:43:29.880
As I count down all the way down to one,

1912
05:43:34.360 --> 05:43:43.279
and each time I say a number, you can imagine

1913
05:43:43.360 --> 05:43:49.759
that candle in front of you, and I'd like you

1914
05:43:49.919 --> 05:44:09.159
to actually physically generally blow that candle out, just so

1915
05:44:09.279 --> 05:44:18.520
it's not big blows, just a gentle, and that candle

1916
05:44:20.040 --> 05:44:29.319
will extinguish. And then I'll say the next number as

1917
05:44:29.400 --> 05:44:38.560
we move down, and you can just blow that one

1918
05:44:38.639 --> 05:44:48.400
out as well. And as we move down the numbers,

1919
05:44:52.919 --> 05:45:01.520
you'll find yourself feeling more and more relaxed, and if

1920
05:45:01.560 --> 05:45:10.000
you need to sleep, you also find yourself becoming incredibly

1921
05:45:10.520 --> 05:45:23.200
tired and sleepy. In fact, you may struggle to blow

1922
05:45:23.279 --> 05:45:37.319
out all one hundred of these candles as you feel

1923
05:45:40.279 --> 05:46:03.919
more and more deeply relaxed, more and more deeply tired.

1924
05:46:08.279 --> 05:46:16.080
And the further you go down, the more your mind

1925
05:46:17.880 --> 05:46:30.200
starts to drift. You may find that you stop listening

1926
05:46:30.439 --> 05:46:33.040
to me after a while.

1927
05:46:41.639 --> 05:46:46.080
And even though there may be background sounds where you are,

1928
05:46:50.959 --> 05:46:53.159
you'll be aware of those sounds.

1929
05:46:56.119 --> 05:47:11.680
At the moment, be may start to just not even

1930
05:47:12.080 --> 05:47:30.880
notice them at all because they're unimportant. Where I am,

1931
05:47:33.520 --> 05:47:38.279
I've got the sounds of the birds, there's horrors, the

1932
05:47:38.400 --> 05:47:46.279
pigeon who likes to say hello sometimes, and there's the

1933
05:47:46.360 --> 05:47:56.919
odd plane that goes by, maybe traffic and trains in

1934
05:47:57.040 --> 05:48:14.240
the distance, but none of that seems important whatsoever. More

1935
05:48:15.319 --> 05:48:22.240
candles you blow out, the less important anything.

1936
05:48:23.439 --> 05:48:23.479
Is.

1937
05:48:28.400 --> 05:48:37.599
More candles you blow out, the further you seem to

1938
05:48:39.560 --> 05:48:57.720
move away from sounds and from general date days stuff

1939
05:48:59.360 --> 05:49:13.400
seems to just move away on its own. You feel

1940
05:49:13.919 --> 05:49:34.119
more calma with every candle you blow out, guiding you

1941
05:49:37.599 --> 05:49:50.680
the next number, do you hear me say? And then

1942
05:49:50.759 --> 05:50:08.400
you blow that candle out to So easy, so simple.

1943
05:50:17.959 --> 05:50:31.959
We're gonna start by introducing the first candle, which is

1944
05:50:32.040 --> 05:50:50.919
a hundred. First candles one hundred. When you blow that

1945
05:50:51.319 --> 05:51:10.840
candle out, you'll find immediately a slight change in how

1946
05:51:10.959 --> 05:51:22.319
you feel, as well as a real sense of positivity

1947
05:51:23.240 --> 05:51:57.639
growing within you, relaxation and sleepiness expanding. Starting with one hundred,

1948
05:52:00.560 --> 05:52:42.000
flow out my candle now ninety nine, candle ninety eight,

1949
05:53:02.560 --> 05:54:20.119
can ninety seven cane with ninety six, hand, ninety five

1950
05:54:35.639 --> 05:56:05.799
and ninety four, candle ninety three, hand ninety two and

1951
05:56:14.599 --> 05:57:35.319
ninety one, ten to ninety and eighty nine and fifty

1952
05:57:37.200 --> 06:00:53.200
eight can eighties can do eighty three five han han

1953
06:01:04.639 --> 06:04:32.000
FN eighty two and two one candle seventy nine, candle

1954
06:04:37.200 --> 06:05:30.319
seventy eight, candle seventy seven, candle seventy six, candle seventy five,

1955
06:05:49.240 --> 06:06:43.680
candle seventy four, candle seventy three, candle seventy two, candle

1956
06:06:48.680 --> 06:07:55.520
seventy one, candle seventy one, and seventy and sixty nine,

1957
06:08:05.360 --> 06:08:53.279
candle sixty eight, candle sixty seven, candle sixty five, candle

1958
06:08:58.840 --> 06:09:56.479
sixty four m candle sixty four, candle sixty three, candle

1959
06:09:58.560 --> 06:11:51.520
sixty sixty one, candle sixty fifty nine and fifty eight,

1960
06:12:02.360 --> 06:13:27.919
candle fifty seven, candle fifty six, candle fifty five, candle

1961
06:13:31.919 --> 06:14:48.680
fifty four, handle fifty three, handle fifty two, cand fifty two,

1962
06:15:21.159 --> 06:16:58.840
can to fifty, candle fifty one, candle fifty, candle foty nine,

1963
06:17:29.400 --> 06:18:52.599
ten foot is eight, candle forty seven, candle forty six,

1964
06:19:20.680 --> 06:19:58.639
candle forty five and forty two.

1965
06:20:38.759 --> 06:22:48.400
Chendle who do candle forty, candle thirty nine, hand thirty eight,

1966
06:23:17.840 --> 06:24:57.400
can do thirty seven, canto thirty five, can't thirty four,

1967
06:25:30.840 --> 06:26:57.919
teno thirty three, handle thirty one, candle.

1968
06:27:01.560 --> 06:30:06.520
Four and twointeen nine and twenty eight and twenty seven,

1969
06:30:39.520 --> 06:32:20.560
candle twenty six, candle wity five and two win t

1970
06:32:21.360 --> 06:34:20.000
four end twenty three and twine and tent you want

1971
06:34:54.799 --> 06:37:00.439
and to two no can do ninety candle seven eighteen

1972
06:37:46.240 --> 06:41:48.919
can sixteen, chancel fourteen and well woh candle eleven hands

1973
06:42:25.439 --> 06:44:47.439
he y shame do nine cham to eight chaendo six

1974
06:45:41.319 --> 06:46:29.000
him can do.

1975
06:46:32.479 --> 06:47:23.080
Four and doy.

1976
06:48:20.319 --> 06:49:36.000
Ten two candle or let go of all of those thoughts, worries,

1977
06:49:36.279 --> 06:49:42.400
concerns about the past, thoughts about the future, and even

1978
06:49:43.880 --> 06:49:48.240
things you've been thinking about today. Just let it all

1979
06:49:48.319 --> 06:49:54.560
go because none of it is useful in this moment.

1980
06:49:59.439 --> 06:50:14.840
This is your opportunity to just focus on feeling relaxed,

1981
06:50:19.119 --> 06:50:25.560
allowing yourself to get in touch with that natural sense

1982
06:50:27.639 --> 06:50:35.759
of peace that we all have within us. It's available

1983
06:50:35.840 --> 06:50:40.680
for everyone. It just sometimes takes a little bit of

1984
06:50:40.799 --> 06:50:48.240
effort to set up the right time and place in

1985
06:50:48.479 --> 06:50:54.680
order for you to just let go. Because when you

1986
06:50:54.919 --> 06:51:02.720
do decide to let go and relax, that's what your

1987
06:51:02.720 --> 06:51:11.439
body starts to do because you've chosen, You've chosen to

1988
06:51:11.880 --> 06:51:19.000
just allow your body to unwind and your mind starts

1989
06:51:19.080 --> 06:51:26.560
to slow down. And it's a nice feeling. It's a

1990
06:51:26.639 --> 06:51:30.880
nice feeling at the beginning, just to know that you

1991
06:51:31.360 --> 06:51:41.639
have chosen to decide to relax deeply, and because you've

1992
06:51:41.759 --> 06:51:50.240
made that decision, your body will just follow suit. Because

1993
06:51:50.319 --> 06:51:54.959
sometimes all the muscles in your body need is just

1994
06:51:55.319 --> 06:52:04.520
permission from you to relax. Because so often we're busy,

1995
06:52:04.799 --> 06:52:09.000
we're going from here to there, we're walking around and

1996
06:52:09.119 --> 06:52:16.439
we're doing stuff, and the body doesn't have any time

1997
06:52:16.680 --> 06:52:25.080
or space to really relax deeply, so it kind of

1998
06:52:25.200 --> 06:52:30.759
waits for you to lead the way, waits for your permission.

1999
06:52:35.080 --> 06:52:41.599
And when you do give your permission, when you give

2000
06:52:41.639 --> 06:52:47.919
the say so, when you say okay, it's time for

2001
06:52:48.040 --> 06:52:57.720
your body to let go completely and relax totally, your

2002
06:52:57.759 --> 06:53:07.200
body just follows. It's like a breath of relief. Ah good,

2003
06:53:07.319 --> 06:53:14.240
I can now relax. That feeling at the end of

2004
06:53:14.279 --> 06:53:17.560
a day, of a very physical day that you may

2005
06:53:17.639 --> 06:53:21.479
experience in the past, where you get home and you

2006
06:53:21.680 --> 06:53:25.400
just sit down on a chair, maybe you kick your

2007
06:53:25.520 --> 06:53:31.759
shoes off, and oh, feels so nice knowing that you

2008
06:53:31.880 --> 06:53:36.000
don't have to get up again for a little while

2009
06:53:36.040 --> 06:53:39.759
at least if you choose, you can just sit there

2010
06:53:39.880 --> 06:53:52.439
for maybe an hour to It feels blissful. And just

2011
06:53:52.639 --> 06:53:57.680
by sitting down like that, your body knows that it's

2012
06:53:57.799 --> 06:54:03.479
time to relax. Your body has been given permission from you.

2013
06:54:05.720 --> 06:54:16.000
Because it's a mindset. In your mind, you're prepared to

2014
06:54:16.200 --> 06:54:25.759
let go of everything and just completely allow all the

2015
06:54:26.080 --> 06:54:34.840
stress of your body to evaporate. Any tensions can just

2016
06:54:35.240 --> 06:54:54.599
gradually vanish. It's almost like magic. Really because that sense

2017
06:54:54.880 --> 06:55:01.119
of relaxation in your body, it's a very natural state.

2018
06:55:03.000 --> 06:55:07.599
It's not something unusual. It may feel unusual when you

2019
06:55:07.759 --> 06:55:11.040
first start to relax, if you if you haven't really

2020
06:55:12.479 --> 06:55:16.360
spent a lot of time focusing and giving yourself this

2021
06:55:16.560 --> 06:55:21.599
space to let go completely and relax, they seem are

2022
06:55:21.759 --> 06:55:30.040
most alien, but it isn't. It's actually the most natural

2023
06:55:30.159 --> 06:55:38.720
thing in the world to let go completely, to relax totally,

2024
06:55:40.720 --> 06:55:47.439
the most natural thing in the world to allow yourself

2025
06:55:51.840 --> 06:55:59.200
to feel really calm in your mind. And it is

2026
06:55:59.439 --> 06:56:07.159
almost like a literal unwinding. It's like you press a

2027
06:56:07.279 --> 06:56:16.040
button and all the tension just releases, and it's like

2028
06:56:16.159 --> 06:56:20.119
a wheel, like a cog, like the inside of a clock,

2029
06:56:20.319 --> 06:56:24.159
just unwinding. And it's almost like you could see the

2030
06:56:25.159 --> 06:56:30.479
little wind up knob that's used just going the opposite

2031
06:56:30.560 --> 06:56:36.520
way that you choose to wind it up, and the

2032
06:56:36.799 --> 06:56:47.360
energy that fremetic stress for energy gradually winding down, losing

2033
06:56:47.479 --> 06:56:55.279
its power, losing its strength as a sense of relaxation

2034
06:56:55.639 --> 06:57:06.400
becomes stronger and deeper, and you may find a the

2035
06:57:06.639 --> 06:57:13.599
more relaxed you feel, that your mind starts to wonder,

2036
06:57:16.759 --> 06:57:22.599
maybe just seem to stop listening to me for a while,

2037
06:57:22.759 --> 06:57:29.360
and your mind goes somewhere else, and then you realize

2038
06:57:29.400 --> 06:57:34.400
you're listening to me again, and that was just your

2039
06:57:34.560 --> 06:57:45.279
mind drifting to sleep, which is quite natural, because sometimes

2040
06:57:45.520 --> 06:57:52.560
when we're stressed and tense, we're not may I actually

2041
06:57:52.639 --> 06:57:57.599
be aware of what we need, what we physically your

2042
06:57:57.680 --> 06:58:07.919
emotionally need in this moment. But when you allow your

2043
06:58:08.000 --> 06:58:13.759
body and mind to relax completely and you let go

2044
06:58:13.880 --> 06:58:22.919
of all thoughts, concerns, worries, ideas, all letting them go,

2045
06:58:23.959 --> 06:58:32.360
allow them to drop onto the floor. When you start

2046
06:58:32.520 --> 06:58:40.959
to get in touch with the feelings of such relaxation,

2047
06:58:44.840 --> 06:58:51.319
this feels so nice, to be in touch with the

2048
06:58:51.599 --> 06:59:00.680
calmness of the different body parts as they become looser

2049
06:59:02.439 --> 06:59:16.159
and looser. Even your breathing seems easier and more natural, effortless,

2050
06:59:19.400 --> 06:59:23.360
as that cool air enters through your mouth or nose

2051
06:59:24.599 --> 06:59:35.599
into your lungs, breathing in comforts and relaxation, and then

2052
06:59:35.759 --> 06:59:43.919
just breathing out any excess remain intension or stress from

2053
06:59:44.040 --> 06:59:52.279
every part of your body and mind. And as you

2054
06:59:52.439 --> 06:59:58.159
start to focus on your mind, maybe you notice that

2055
06:59:58.479 --> 07:00:06.400
things are come to a standstill or maybe just much

2056
07:00:06.919 --> 07:00:15.000
much lower than before, because your mind is not really

2057
07:00:16.319 --> 07:00:25.720
needed when listening to my voice, which allows your mind

2058
07:00:25.880 --> 07:00:34.200
to relax just as deeply as your body. And that's

2059
07:00:34.360 --> 07:00:46.799
synchronicity between the relaxation of your body and relaxation of

2060
07:00:47.000 --> 07:00:58.959
your mind. Let you know that feeling completely calm, loose.

2061
07:00:58.959 --> 07:01:00.240
And relax.

2062
07:01:02.319 --> 07:01:18.200
Real is a great healing experience fear and has so

2063
07:01:18.599 --> 07:01:26.560
many positive benefits for your body, mind, and your life.

2064
07:01:29.240 --> 07:01:35.799
To be able to let go everything and to relax

2065
07:01:37.080 --> 07:01:48.040
completely in all parts of your body and mind. Even

2066
07:01:48.119 --> 07:02:03.439
your bones are axed, all your muscles are arised, even

2067
07:02:03.759 --> 07:02:07.400
the skin that covers your body.

2068
07:02:10.000 --> 07:02:10.919
Is relaxed.

2069
07:02:16.080 --> 07:02:33.799
Every hair that you have is also deeply relaxed. And

2070
07:02:34.000 --> 07:02:44.200
your brain really starts to feel the benefits of this

2071
07:02:45.840 --> 07:02:58.200
healing relaxation. And as you focus on the inside of

2072
07:02:58.319 --> 07:03:04.000
your scalp where you brain is, you can start to

2073
07:03:04.319 --> 07:03:13.799
realize and notice the benefits of your brain relaxing deeply.

2074
07:03:18.319 --> 07:03:26.840
Then it's your brain continues to relax, It sends those

2075
07:03:27.599 --> 07:03:35.720
messages to the rest of your body and your mind

2076
07:03:37.639 --> 07:03:56.520
to rely, relax e more deeply, relax me more completely,

2077
07:04:00.119 --> 07:04:11.959
letting go of any remaining thoughts or concerns, allow them

2078
07:04:12.400 --> 07:04:18.240
just to drop onto the floor, because they're no longer

2079
07:04:18.520 --> 07:04:29.759
necessary in this moment, in this moment of deep relaxation

2080
07:04:31.240 --> 07:04:51.959
and calmness, filling your brain with deep concentrated heathing, calming,

2081
07:04:57.240 --> 07:05:15.799
relaxing every part of your brain, feeling so loose and comfortable,

2082
07:05:19.040 --> 07:05:32.240
so relaxed and be peaceful. Your brain feels so light

2083
07:05:34.479 --> 07:05:43.279
and so healthy in that sense of deep deep comfort

2084
07:05:45.680 --> 07:05:58.080
really does allow you to enjoy those ever increase in

2085
07:05:58.560 --> 07:06:13.520
sensations of comfort, that is, spreading throughout your body, relaxing

2086
07:06:14.119 --> 07:06:29.319
each and every muscle of your body, eat deeper and deeper,

2087
07:06:32.439 --> 07:06:50.080
much more deeper than before, much more comfort spreading through

2088
07:06:51.520 --> 07:07:02.639
your body and your mind. Be so peaceful and calm,

2089
07:07:05.479 --> 07:07:19.959
so very very peaceful in every part of your body,

2090
07:07:21.639 --> 07:07:37.680
letting him go m a everything averything, so peaceful and calm,

2091
07:07:41.080 --> 07:07:59.439
so relax Every second the passes you feel deep pa

2092
07:08:00.080 --> 07:08:28.520
and deper relax deeper and deeper, relax calm, so calm, peace,

2093
07:08:29.599 --> 07:08:41.759
for so very peace, from your head down to your ties.

2094
07:08:44.880 --> 07:08:58.479
Such peace and comfort growing all the time, Such peace

2095
07:08:59.439 --> 07:09:12.959
and comforts spreading through your body and mind deeper and deeper,

2096
07:09:15.880 --> 07:09:29.159
such comforts, spreading and sinking deeper into airy muscle of

2097
07:09:29.319 --> 07:09:47.400
your body. So that you feel amazing, so relaxed, so peaceful,

2098
07:09:52.040 --> 07:10:12.479
so relaxed and peaceful, letting go. We're going to do

2099
07:10:12.759 --> 07:10:20.159
a body scan, focusing on firstly how you feel in

2100
07:10:20.279 --> 07:10:25.680
your body. Not trying to change how you feel, not

2101
07:10:26.159 --> 07:10:30.880
trying to relax, not trying to move away from any

2102
07:10:31.000 --> 07:10:40.080
discomfort or stress or tension. Just accepting, observing and accepting

2103
07:10:40.680 --> 07:10:44.080
how you feel in the different parts of your body,

2104
07:10:46.040 --> 07:10:55.119
just allowing yourself to be exactly as you are, to notice,

2105
07:10:55.880 --> 07:11:04.000
to get in touch with how you actually feel in

2106
07:11:04.119 --> 07:11:14.080
this moment. I'm going to start off by focusing on

2107
07:11:14.200 --> 07:11:26.759
your hands. Just be aware of your hands. I'd like

2108
07:11:26.880 --> 07:11:31.279
you to move your hands around, just maybe move your

2109
07:11:31.520 --> 07:11:38.759
fingers a little bit. I've been enclosing your hands very gently,

2110
07:11:40.400 --> 07:11:46.040
just so that you can get in touch with how

2111
07:11:46.200 --> 07:12:00.439
your hands and your fingers feel, very very slow movements.

2112
07:12:08.799 --> 07:12:16.560
Focusing now on your feet, and if you can just

2113
07:12:16.720 --> 07:12:21.799
do kind of an equivalent with your feet is you've

2114
07:12:22.040 --> 07:12:28.240
just done with your hands, maybe turn in your ankles,

2115
07:12:30.200 --> 07:12:38.560
moving your feet around, moving your toes gently, but only

2116
07:12:39.759 --> 07:12:51.599
very gently and very slowly, noticing how your feet feel

2117
07:12:53.639 --> 07:13:06.959
in this moment. Focusing now and your eyes. I like

2118
07:13:07.119 --> 07:13:14.080
you to just focus on your eyelids. Maybe you can

2119
07:13:14.279 --> 07:13:18.479
open and close your eyes a couple of times to

2120
07:13:18.720 --> 07:13:22.400
really get in touch with how you feel when you

2121
07:13:22.599 --> 07:13:30.840
do close your eyes. The muscle changes in your eyes

2122
07:13:31.080 --> 07:13:38.959
when you do close them, maybe raising your eyebrows, it

2123
07:13:39.279 --> 07:13:46.720
stretches the tops of your eyes, perhaps squinting your eyes,

2124
07:13:50.479 --> 07:13:55.479
scrunching up your eyes just so you can here it.

2125
07:13:55.599 --> 07:13:56.639
Get in touch.

2126
07:13:59.000 --> 07:14:00.080
With all that spe.

2127
07:14:01.720 --> 07:14:21.080
Of how your eyes feel right now. Now, focusing on

2128
07:14:21.240 --> 07:14:27.639
your thighs, and it just starts you to gently tense

2129
07:14:27.880 --> 07:14:37.799
your thighs, just very very gently, just enough so you

2130
07:14:37.959 --> 07:14:51.599
can become more attuned to the physical sensation of your

2131
07:14:51.720 --> 07:14:57.119
upper legs, the front of your thighs, and the backs

2132
07:14:57.200 --> 07:15:11.479
of your thighs. Noticing and observing how your thighs fear.

2133
07:15:12.799 --> 07:15:25.759
Right now, moving your focus to the back of your neck,

2134
07:15:29.479 --> 07:15:36.080
just noticing the back of your neck, the muscles, and

2135
07:15:36.240 --> 07:15:39.200
of course they lead to the side of your neck.

2136
07:15:40.680 --> 07:15:45.799
They also lead to the top of your back, which

2137
07:15:45.959 --> 07:15:51.360
leads to your shoulders. So it's your focus on the

2138
07:15:51.520 --> 07:15:57.080
back of your neck. Maybe you can move your head

2139
07:15:58.000 --> 07:16:05.759
gently upwards as if you're looking up, Maybe moving your

2140
07:16:05.840 --> 07:16:13.479
head down as if you were looking down. Perhaps moving

2141
07:16:13.520 --> 07:16:23.680
your head side to side, right to left, only very slowly,

2142
07:16:26.159 --> 07:16:34.400
very gently. I'm not trying to force anything. It has

2143
07:16:34.560 --> 07:16:43.680
to be very very gentle, just so you can.

2144
07:16:45.240 --> 07:16:46.880
Be more.

2145
07:16:48.520 --> 07:16:57.919
In touch with the feelings, with the sensations of physical

2146
07:16:59.279 --> 07:17:08.560
sensations of how back of your neck feels. Right now,

2147
07:17:16.159 --> 07:17:24.119
as we now focus on the tops of your arms,

2148
07:17:26.479 --> 07:17:31.319
the parts where your biceps and your triceps are between

2149
07:17:31.360 --> 07:17:39.080
your elbow and your shoulders. To focus on those parts

2150
07:17:40.119 --> 07:17:45.799
the tops of your arms, you may like to just

2151
07:17:46.560 --> 07:17:57.880
tense them, but very very gently and slowly, so you're

2152
07:17:58.319 --> 07:18:07.360
straining or putting any pressure whatsoever on your arms.

2153
07:18:10.080 --> 07:18:12.479
It's just so that you can.

2154
07:18:15.000 --> 07:18:22.159
Gain more of a sense of how your upper arms

2155
07:18:23.759 --> 07:18:35.639
are feeling in this moment, and just noticing as you gently,

2156
07:18:37.799 --> 07:18:47.400
very gently and slowly tighten the muscles and then let go,

2157
07:18:51.680 --> 07:18:59.919
notice how the tops of your arms feel right now.

2158
07:19:08.240 --> 07:19:19.080
As a now focus on your stomach, the area the

2159
07:19:19.200 --> 07:19:25.520
lower abdomen area below your belly button, moving all the

2160
07:19:25.599 --> 07:19:39.319
way down to your hips, just above your grind. Maybe

2161
07:19:39.520 --> 07:19:47.159
you're able to tense these muscles in the area very

2162
07:19:49.400 --> 07:20:02.680
very gently and slowly, if that's a difficult thing to do,

2163
07:20:03.959 --> 07:20:12.159
and maybe you can just move your body, pushing your

2164
07:20:12.240 --> 07:20:17.119
stomach up, maybe moving a little bit to the side

2165
07:20:17.720 --> 07:20:25.880
using your hips, just so you can get more in

2166
07:20:26.279 --> 07:20:40.680
tune with how your lower abdomen area is feeling in

2167
07:20:40.840 --> 07:20:58.720
this moment. Just noticing the physical sensations or your lower

2168
07:20:59.040 --> 07:21:23.119
abdomen as you move your attention to your mouth, notice

2169
07:21:23.279 --> 07:21:32.759
in your lips and inside your mouth, your teeth, your guns,

2170
07:21:34.159 --> 07:21:49.959
your tongue, Just noticing how your tongue in your mouth feels.

2171
07:21:53.000 --> 07:22:00.400
It may help by moving your tongue around your mouth,

2172
07:22:01.919 --> 07:22:08.119
moving it to your left, maybe pressing it gently against

2173
07:22:09.639 --> 07:22:14.119
the side of your mouth, and then to the right,

2174
07:22:15.720 --> 07:22:22.759
gently to the side of your mouth, perhaps pressing up

2175
07:22:22.880 --> 07:22:29.040
against the top of your mouth, and then down gently

2176
07:22:31.000 --> 07:22:41.880
against the bottom of your mouth, always very slowly and

2177
07:22:42.000 --> 07:22:46.799
a very very gentle.

2178
07:22:51.279 --> 07:22:52.439
So that you can.

2179
07:22:56.080 --> 07:23:03.880
Be aware of how you feel.

2180
07:23:06.959 --> 07:23:08.360
In your mouth area.

2181
07:23:19.639 --> 07:23:39.560
Now I'm going to focus on your wrists, and I'm

2182
07:23:39.560 --> 07:23:46.360
going to ask you to maybe just routate your wrists

2183
07:23:48.240 --> 07:23:56.279
by moving your hands in a circular motion very gently

2184
07:23:58.200 --> 07:24:19.840
and slowly, just so you can feel the sensations that

2185
07:24:20.080 --> 07:24:35.520
you are currently experiencing in your risks. Perhaps move in

2186
07:24:35.799 --> 07:24:37.080
your hands.

2187
07:24:38.319 --> 07:24:39.759
Up and down.

2188
07:24:42.119 --> 07:25:09.479
Again, very very gently and slowly, very gentzel and slow.

2189
07:25:22.959 --> 07:25:39.360
As we now start to observe your lower back. The

2190
07:25:39.720 --> 07:25:49.599
bad part is just above of your hips, where your

2191
07:25:49.759 --> 07:26:02.080
coxix are in the whole area which also really does

2192
07:26:02.279 --> 07:26:09.319
include the side of your body, because those muscles are

2193
07:26:09.639 --> 07:26:20.159
very much connected as those muscles also move into your

2194
07:26:20.919 --> 07:26:29.360
hip area, connecting to your buttocks the sides of your hips,

2195
07:26:37.919 --> 07:26:46.240
and if you're physically able to do so, maybe you

2196
07:26:46.400 --> 07:26:59.880
can very gently just move your body evisus slightly, very slow,

2197
07:27:00.040 --> 07:27:21.080
really some side to side, just enough to gauge how

2198
07:27:21.200 --> 07:27:34.680
you feel in your lower back. Perhaps it could even

2199
07:27:38.319 --> 07:27:52.880
move your hips gently up and down, gently, slowly in

2200
07:27:53.240 --> 07:28:07.080
order to be in touch with the physical sensations of

2201
07:28:07.279 --> 07:28:36.279
your lower back. As we now move your attention to

2202
07:28:36.520 --> 07:28:44.240
your jaw, the area from your chin all the way

2203
07:28:44.360 --> 07:28:51.880
up to near where your ears are, the hole of

2204
07:28:52.000 --> 07:29:06.919
your jaw, you can just if it's okay to do

2205
07:29:07.200 --> 07:29:18.880
side gently open your mouth, not wide, no stretching, just

2206
07:29:19.479 --> 07:29:33.080
very gently and slowly opening your mouthing, closing your mouth

2207
07:29:35.400 --> 07:29:54.319
very gently and slowly so you can be in touch

2208
07:30:01.159 --> 07:30:06.919
with how your jaw feels now.

2209
07:30:33.560 --> 07:30:35.159
And I not to sit now.

2210
07:30:37.759 --> 07:30:50.040
In the chest area and you don't need to do

2211
07:30:50.240 --> 07:30:58.520
anything to move your chest, because it moves every time

2212
07:30:58.840 --> 07:31:15.040
you breathe, and it moves very gently and slowly automatically

2213
07:31:17.240 --> 07:31:31.439
with each breath you take. As you focus on how

2214
07:31:32.000 --> 07:32:15.919
your chest feels when you breathe, move in your focus

2215
07:32:17.919 --> 07:32:33.680
to your forearms, your elbows. Maybe you're able to very

2216
07:32:34.240 --> 07:32:48.080
gently and slowly tense the muscles in your forearms, and

2217
07:32:48.240 --> 07:32:55.520
when you do that, you can feel your elbows as well,

2218
07:33:04.840 --> 07:33:37.880
very gently and slowly, gently and softly ibsad your forearms

2219
07:33:41.040 --> 07:34:10.759
and delpos. No, you focus of the rest of your back,

2220
07:34:14.880 --> 07:34:24.400
your upper back in the middle, the middle of your

2221
07:34:24.560 --> 07:34:47.000
back again, this part of your body. News Also every

2222
07:34:47.439 --> 07:35:03.279
time you pray, you may not notice that. Usually there

2223
07:35:03.520 --> 07:35:10.279
you observe your upper back in the middle of your back.

2224
07:35:13.919 --> 07:36:09.759
You can really feel that gentle and slow moment moving

2225
07:36:09.959 --> 07:36:25.919
your focus into your area. No butts, no grain, there's

2226
07:36:26.159 --> 07:37:00.119
muscles and those bones in your midsection. Just no. You

2227
07:37:00.240 --> 07:37:22.240
descend how your hips feel. Right now, you can very

2228
07:37:23.000 --> 07:37:37.400
very gently move your hips maybe side to side, very

2229
07:37:38.000 --> 07:37:59.959
gently and yeah, very.

2230
07:38:04.520 --> 07:38:20.799
Yeah, softly, and.

2231
07:38:27.560 --> 07:38:44.319
Everything starts to slow down, including the thoughts in your

2232
07:38:44.439 --> 07:38:56.200
mind and your mind itself just starts to gradually. It

2233
07:38:56.319 --> 07:39:02.639
doesn't have to be instant, but just gradually starting to

2234
07:39:04.080 --> 07:39:12.840
It's almost like time is storing chin It's a slower

2235
07:39:13.000 --> 07:39:20.880
pace to maybe what you're used to in your day

2236
07:39:20.959 --> 07:39:42.959
to day life. It's a slower movement of energy, very

2237
07:39:47.360 --> 07:39:55.799
small movements which make up the larger movements, which is

2238
07:39:55.840 --> 07:40:03.880
always the case. When you move your hand, it might

2239
07:40:04.000 --> 07:40:07.840
seem like it's one movement, but it's lots of minute

2240
07:40:08.639 --> 07:40:19.720
different muscles moving in accordance with each other. And what

2241
07:40:20.040 --> 07:40:32.479
happens in this space that we're sharing is we move

2242
07:40:32.639 --> 07:40:53.319
from that big movement into those smaller movements. Starting to

2243
07:40:53.520 --> 07:41:04.560
focus on how your body feels, not just as a whole,

2244
07:41:05.959 --> 07:41:09.080
not just oh, i'm feel in this way. I'm feeling

2245
07:41:10.159 --> 07:41:16.119
stressed or tense, or I'm feeling relaxed and calm. I'm

2246
07:41:16.240 --> 07:41:23.240
feeling this way, I'm feeling that way. Starting to notice

2247
07:41:23.479 --> 07:41:35.680
that your body begins to present to you small feelings

2248
07:41:37.279 --> 07:41:54.520
around your body, small physical sensations in your legs, whether

2249
07:41:54.919 --> 07:42:07.720
pleasurable or not. Maybe resisting the temptation to label them

2250
07:42:10.599 --> 07:42:18.240
or to judge them those feelings, just thinking them, thinking

2251
07:42:18.279 --> 07:42:31.439
about them is just being neutral, just feelings, not being

2252
07:42:32.520 --> 07:42:42.799
particularly concerned, but just noticing what your body is telling you,

2253
07:42:50.599 --> 07:42:56.799
the feelings in your arms, instead of feeling the whole

2254
07:42:57.040 --> 07:43:06.799
of the arm, Maybe notice those individual feelings, all those

2255
07:43:06.880 --> 07:43:18.680
different muscles and the skin, the hairs of your arms,

2256
07:43:20.639 --> 07:43:34.639
all the internal parts of your arms, the veins, the bones,

2257
07:43:37.560 --> 07:43:43.560
just being aware of maybe your elbow on your right

2258
07:43:43.759 --> 07:43:54.360
arm has a certain feeling. Maybe your left wrist also

2259
07:43:54.680 --> 07:44:03.959
has its own in individual physical sensation.

2260
07:44:16.400 --> 07:44:23.119
What about your forearm on your right arm, your right forearm,

2261
07:44:30.479 --> 07:44:31.680
there may not be any.

2262
07:44:32.040 --> 07:44:39.279
Particular feeling that you could even give a name to,

2263
07:44:43.040 --> 07:44:47.360
may not feel like anything other than just a feeling.

2264
07:44:48.279 --> 07:45:00.400
You know, it's there. The feelings in your shoulders. Perhaps

2265
07:45:00.439 --> 07:45:03.759
your shoulders when you think about them, you're kind of

2266
07:45:03.799 --> 07:45:08.840
almost like they're the same, you know, the same feeling,

2267
07:45:10.680 --> 07:45:14.000
almost like you both of your shoulders are just one thing.

2268
07:45:15.840 --> 07:45:26.919
Of course they're not. And when you focus on your

2269
07:45:27.000 --> 07:45:35.200
left shoulder and then on your right shoulder, maybe find

2270
07:45:35.400 --> 07:45:40.759
that you move the muscles a little bit, maybe tense

2271
07:45:40.880 --> 07:46:06.439
the muscles gently, noticing the difference in each shoulder. Your

2272
07:46:06.520 --> 07:46:22.400
lower back, the left side of your lower back and

2273
07:46:23.240 --> 07:46:33.919
the right side of your lower back. Of course, that

2274
07:46:34.119 --> 07:46:46.560
connection to your buttocks and to your hips and also

2275
07:46:46.759 --> 07:46:59.799
moving up into the middle of your back. It's some

2276
07:47:00.119 --> 07:47:04.360
times like right now actually, when I focus on their part.

2277
07:47:05.720 --> 07:47:10.119
When I focused on my buttocks and then I focused

2278
07:47:10.159 --> 07:47:14.279
on the middle of my back, I almost felt like

2279
07:47:14.479 --> 07:47:19.240
the muscles in my lower back were being stretched very gently,

2280
07:47:24.000 --> 07:47:29.279
just stretched a little bit. Even though I wasn't doing

2281
07:47:29.400 --> 07:47:38.159
anything to try to stretch your lower back, it just

2282
07:47:38.240 --> 07:47:50.520
seemed to happen. The feeling of very gently stretching your

2283
07:47:50.599 --> 07:48:09.720
lower back comes along. I have feeling in your chest,

2284
07:48:17.319 --> 07:48:30.720
just noticing what sensations you are experiencing in your chest

2285
07:48:31.000 --> 07:48:47.240
right now. And there's so much of the chest. Obviously,

2286
07:48:47.319 --> 07:48:50.959
there's the collar bone leading to the chest. You've got

2287
07:48:51.000 --> 07:48:59.599
the chest bone, You've got the muscles in your chest.

2288
07:49:02.400 --> 07:49:08.479
Of course, if you're female, there's possibly the breasts. If

2289
07:49:08.520 --> 07:49:16.639
you're male, you've got the different well why not that

2290
07:49:16.799 --> 07:49:24.279
different these days, But there may be more muscles at

2291
07:49:24.319 --> 07:49:30.520
the top of the chest, but at the side underneath,

2292
07:49:31.680 --> 07:49:34.520
it's pretty much the same. Whether you're a man or

2293
07:49:34.560 --> 07:49:41.000
a woman. There's muscles there, muscles that stretch out to

2294
07:49:41.119 --> 07:49:45.560
your back as well as breast tissue which stretches and

2295
07:49:45.759 --> 07:49:53.000
moves into your back to just being aware of your

2296
07:49:53.159 --> 07:50:13.919
chest being with whatever feeling there is in your chest.

2297
07:50:29.560 --> 07:50:37.040
When I noticed that, I focus on my chest. I

2298
07:50:37.279 --> 07:50:42.240
feel it in my back and my upper back. I mean,

2299
07:50:42.319 --> 07:50:45.240
I guess the obvious reason would be because you know,

2300
07:50:45.279 --> 07:50:56.000
I'll breathe in in then it stretches my chest and

2301
07:50:56.360 --> 07:51:10.240
my back at the same time. It feels it feels okay,

2302
07:51:17.040 --> 07:51:21.799
doesn't feel I got a little bit of pain in

2303
07:51:21.919 --> 07:51:28.479
my right chest, A little bit, not pain, but a

2304
07:51:28.560 --> 07:51:38.799
little discomfort, maybe stiffness possibly, I don't know. I noticed

2305
07:51:38.840 --> 07:51:48.720
my shoulders also wanting to flex for some reason. I

2306
07:51:48.799 --> 07:51:56.720
think that's probably part of my upper back. That connection

2307
07:51:56.959 --> 07:52:01.720
between my shoulders map back, because I can move my

2308
07:52:01.840 --> 07:52:09.080
shoulders and stretch the muscles in my back, moving the

2309
07:52:09.159 --> 07:52:15.720
shoulders backwards or up, which then moves I think it's

2310
07:52:15.799 --> 07:52:31.479
the scapulous in your back. It feels quite nice. Actually,

2311
07:52:36.799 --> 07:52:39.959
a good thing about this is you can, if you

2312
07:52:40.119 --> 07:52:41.279
want to, you.

2313
07:52:41.520 --> 07:52:42.840
Can just.

2314
07:52:46.360 --> 07:52:58.080
Flex or stimulate the various muscles in your body gently

2315
07:52:59.479 --> 07:53:03.000
in order to get more of a sense of how

2316
07:53:03.080 --> 07:53:17.959
they feel. And when you're relaxing, when you do tense

2317
07:53:18.040 --> 07:53:21.959
and muscle and you let it go and you let

2318
07:53:22.040 --> 07:53:31.040
it relax, it relaxes way more than it would normally.

2319
07:53:36.159 --> 07:53:41.240
You have to feel that you're able to do that.

2320
07:53:42.880 --> 07:53:46.639
There's no point in doing it if there's an issue

2321
07:53:48.560 --> 07:53:54.040
with the per part of your body. You need to

2322
07:53:54.119 --> 07:54:04.520
be gentle with yourself at all times when relaxing deeply.

2323
07:54:07.560 --> 07:54:22.759
It's important to be kind to yourself. As you notice

2324
07:54:22.959 --> 07:54:34.080
your mind. How much has your mind slowed down since

2325
07:54:34.159 --> 07:54:37.159
we started this recording?

2326
07:54:53.159 --> 07:54:54.159
How come.

2327
07:54:57.880 --> 07:55:09.360
And peaceful is your mind right now? We have nothing

2328
07:55:09.479 --> 07:55:14.959
to think about and just my voice to listen to.

2329
07:55:19.080 --> 07:55:27.680
Because you know, the intention behind this recording is relaxation.

2330
07:55:30.400 --> 07:55:35.560
At the very least, for you to feel more relaxed

2331
07:55:36.880 --> 07:55:40.400
at the end of recording than you did at the beginning,

2332
07:55:45.560 --> 07:55:54.240
at the very least, for your mind to slow down

2333
07:55:57.159 --> 07:56:09.919
as your body continue to relax, because that's what you

2334
07:56:11.520 --> 07:56:31.360
want to happen. That's what you expect to happen, for

2335
07:56:31.599 --> 07:56:49.759
relaxation to fill your body, maybe calm in your mind

2336
07:56:51.279 --> 07:56:58.799
to the point of boredom. When you start maybe to.

2337
07:57:04.439 --> 07:57:47.400
Drift away, it's almost as if you're moving further away from.

2338
07:57:48.959 --> 07:58:02.759
Your body in your mind, just leaving that there, kind

2339
07:58:02.799 --> 07:58:07.279
of liking it. An escape pod in the spaceship and

2340
07:58:07.520 --> 07:58:10.840
movie A space movie, you know when they get into

2341
07:58:10.880 --> 07:58:17.159
a little part in it, since the mom far away

2342
07:58:17.599 --> 07:58:45.919
from the spaceship, safe to dream and continue to relax,

2343
07:59:06.159 --> 08:00:12.200
drifting so slow and be so so rare and peaceful

2344
08:00:33.119 --> 08:00:47.560
and focusing on the feeding of those individual parts of

2345
08:00:47.680 --> 08:01:06.400
your body that's relaxing. One by one. You may find

2346
08:01:06.959 --> 08:01:20.159
that every now and then you realize that you aren't

2347
08:01:20.520 --> 08:01:29.360
listening to my voice because your mind started to imagine

2348
08:01:31.720 --> 08:01:44.560
something different, maybe started to almost move into something kind

2349
08:01:44.680 --> 08:01:53.000
of a dreamy state, and then you become aware of

2350
08:01:53.159 --> 08:02:02.439
my voice again. And even though you may want to

2351
08:02:02.639 --> 08:02:10.200
focus on my voice, you may also wish to allow

2352
08:02:10.439 --> 08:02:21.759
your mind to just drift naturally into that space of

2353
08:02:22.080 --> 08:02:46.279
comfort and safety. As you feel more comfort spreading through

2354
08:02:46.400 --> 08:03:03.159
your body like a warm blanket covering you gently, keeping

2355
08:03:03.279 --> 08:03:21.240
your body at just the perfect temperature, and even if

2356
08:03:21.319 --> 08:03:33.319
you can hear background sounds, they just don't seem to

2357
08:03:34.439 --> 08:03:50.680
matter anymore. As that sensor peace spreads through your mind

2358
08:03:57.840 --> 08:04:04.599
like a gentle breeze, yet strong enough to blow away

2359
08:04:08.520 --> 08:04:24.159
all negativity, strong enough to remove from your mind any

2360
08:04:24.279 --> 08:04:39.119
anxiety or stress that was there before, and blow away

2361
08:04:39.360 --> 08:04:53.880
any other thoughts or feelings that just don't fit with

2362
08:04:54.560 --> 08:05:19.599
the sense relaxation, that is, feeling your body and your mind.

2363
08:05:34.200 --> 08:05:39.840
Unless you focus on your mind and count down from

2364
08:05:40.680 --> 08:05:46.360
ten down to one, and with each number you hear,

2365
08:05:49.479 --> 08:06:15.159
your mind will become lightly more relaxed, just just lightly.

2366
08:06:17.959 --> 08:06:18.000
So.

2367
08:06:18.200 --> 08:06:25.200
From ten down to nine, just a slight movement. From

2368
08:06:25.360 --> 08:06:37.639
nine down to eight, just another small change in how

2369
08:06:37.759 --> 08:06:50.799
you feel. Eight down to seven, That feeling is a gap,

2370
08:06:51.720 --> 08:06:57.279
almost like a gap that starts to get wider, the

2371
08:06:57.439 --> 08:07:05.680
gap between whose feelings that you used to have in

2372
08:07:05.799 --> 08:07:14.720
your mind compared to the feelings you have there growing now,

2373
08:07:16.439 --> 08:07:26.240
feelings of comfort and security and confidence, and the gap

2374
08:07:26.680 --> 08:07:32.799
becomes wider. Eight down to seven, seven down to six,

2375
08:07:36.479 --> 08:07:41.479
And when you get to five, your mind will start

2376
08:07:41.639 --> 08:07:54.560
to have a certain physical sensation, most like there's a

2377
08:07:54.880 --> 08:08:02.279
magnet outside of your head sucking the tension and stress

2378
08:08:02.799 --> 08:08:09.720
and any remaining feelings that you don't want, sucking them

2379
08:08:09.919 --> 08:08:20.639
out through your skull. And in down to four you

2380
08:08:20.799 --> 08:08:29.439
can start to really experience that sense of not just emptiness,

2381
08:08:29.680 --> 08:08:43.200
but space, a place full of fresh air, the place

2382
08:08:43.279 --> 08:08:49.799
where you can stretch. It's almost as if as you

2383
08:08:49.959 --> 08:08:54.919
go down to four and three, your mind is expanding

2384
08:08:55.520 --> 08:09:08.599
with this sense of peace and tranquility growing as it

2385
08:09:08.759 --> 08:09:16.520
moves down to When you get to one, your mind

2386
08:09:19.880 --> 08:09:32.959
just feels exactly how you want to feel, almost perfect feeling,

2387
08:09:38.799 --> 08:09:50.279
maybe a sensation that you'd like to keep a place

2388
08:09:50.599 --> 08:10:12.240
that's safe, where nothing can affect you at all, and

2389
08:10:12.439 --> 08:10:18.680
you can stay in that that space of comfort and confidence,

2390
08:10:21.439 --> 08:10:28.319
confident in your own ability to create this space and

2391
08:10:28.479 --> 08:10:35.560
this feeling of comfort within your own mind just by

2392
08:10:35.759 --> 08:10:45.959
counting ten down to one. And this is something that

2393
08:10:46.159 --> 08:10:54.919
you can do yourself when you're on your own the

2394
08:10:55.080 --> 08:10:58.919
time when you can maybe sit down, maybe just for

2395
08:10:59.000 --> 08:11:10.919
a few minutes, close your eyes. It just counts slowly

2396
08:11:11.599 --> 08:11:24.759
from ten down to one and re experience these feelings

2397
08:11:26.400 --> 08:11:34.720
in your mind. And when you feel that way in

2398
08:11:34.840 --> 08:11:50.400
your mind, your body copies your mind, and that feeling

2399
08:11:50.639 --> 08:11:57.439
is spread through your spine and your nervous system into

2400
08:11:57.799 --> 08:12:10.560
every part of your body, travels through your bloodstream, heathing

2401
08:12:10.919 --> 08:12:17.560
and relaxing every particle of your existence.

2402
08:12:30.279 --> 08:12:33.919
Now we can we can practice this a few.

2403
08:12:33.840 --> 08:12:41.720
Times before the end of the recording, and then you

2404
08:12:41.799 --> 08:12:49.240
can practice on your own. But each time you count

2405
08:12:49.360 --> 08:13:02.159
for ten about one, the feelings of comfort, harmless, deep

2406
08:13:04.200 --> 08:13:21.319
deep relaxation becomes stronger and deeper, filling your mind and

2407
08:13:21.439 --> 08:13:31.159
your brain with these positive chemicals, the spread throughout your body,

2408
08:13:32.720 --> 08:13:41.400
relaxing you so quickly, relaxing your whole body and mind

2409
08:13:44.319 --> 08:13:57.400
so very very easily, just by counting from ten down

2410
08:13:57.479 --> 08:14:05.400
to one. So we're going to do it now. I'm

2411
08:14:05.439 --> 08:14:09.400
going to count from ten down to one. I'd like

2412
08:14:09.560 --> 08:14:13.759
you to repeat the number after me. So when I

2413
08:14:13.919 --> 08:14:28.759
say ten, you can just repeat to yourself ten. Just notice,

2414
08:14:29.400 --> 08:14:38.119
be aware of how you feel in your mind and

2415
08:14:38.240 --> 08:14:47.680
your body. Then when I say nine, you can repeat

2416
08:14:48.880 --> 08:15:02.880
to yourself nine. A gain. Notice it, the increase in

2417
08:15:03.080 --> 08:15:11.040
comfort and calmness in your mind and in your body,

2418
08:15:17.000 --> 08:15:26.439
the same want to say eight, when I say seven, six,

2419
08:15:28.880 --> 08:15:43.319
I want I say five, four, when I say three, two,

2420
08:15:47.720 --> 08:15:53.880
and lastly when I say one, can you beat that number?

2421
08:16:01.360 --> 08:16:01.479
Now?

2422
08:16:01.599 --> 08:16:07.200
Of course, when you do this on your own without

2423
08:16:07.319 --> 08:16:12.319
listening to me, you can say the numbers or whatever

2424
08:16:13.919 --> 08:16:22.400
speed that you feel is necessary for you, so you

2425
08:16:22.520 --> 08:16:28.319
can adapt. So if you feel you want to say

2426
08:16:28.439 --> 08:16:34.279
the numbers ten down to one faster than I do,

2427
08:16:36.040 --> 08:16:38.599
then you go ahead and do that. Or if you

2428
08:16:38.799 --> 08:16:42.759
feel when you do it yourself that you'd like to

2429
08:16:43.000 --> 08:16:51.360
have more more space between the numbers. Maybe take a

2430
08:16:51.439 --> 08:16:53.639
lot longer to.

2431
08:16:53.759 --> 08:16:54.919
Get from ten.

2432
08:16:56.840 --> 08:17:05.080
All the way down to one. That's your choice also

2433
08:17:05.400 --> 08:17:17.799
to do. So I'm going to count from ten down

2434
08:17:17.919 --> 08:17:26.880
to one, and when I get to one, that will

2435
08:17:26.959 --> 08:17:32.400
be the end of this recording. And less of course,

2436
08:17:32.479 --> 08:17:44.599
you're listening with music, and the music will continue ten

2437
08:17:57.040 --> 08:19:21.400
nine f s.

2438
08:19:51.240 --> 08:21:37.000
Four assist.

2439
08:21:17.880 --> 08:23:02.040
U twenty nineteen eighteen seventeen sixteen fifteen, fourteen thirteen twelve eleven,

2440
08:23:07.000 --> 08:23:53.759
ten nine eight, seven, six, five, four three two one.

2441
08:24:02.159 --> 08:24:12.520
Now open your eyes, noticing how you physically feel having

2442
08:24:12.639 --> 08:24:20.240
counted down from twenty to one, allowing stress and tension

2443
08:24:20.759 --> 08:24:25.400
to leave through your fingertips and your toes. And as

2444
08:24:25.439 --> 08:24:30.119
you focus on your fingertips, maybe they feel a little

2445
08:24:30.200 --> 08:24:37.240
bit tingly, which is I suppose quite an understanding considering

2446
08:24:37.319 --> 08:24:41.840
the tension has been exiting your body through your fingertips.

2447
08:24:48.319 --> 08:24:50.279
So now I'm going to count from twenty down to

2448
08:24:50.400 --> 08:25:00.439
one again. This time you're going to feel relief of tension, stress,

2449
08:25:01.880 --> 08:25:11.599
any anxiety that you may have leaving through your stomach,

2450
08:25:14.200 --> 08:25:17.919
just leaving through your stomach, almost as if it's just

2451
08:25:18.919 --> 08:25:26.040
releasing the whole of your stomach, will enable to just

2452
08:25:26.159 --> 08:25:30.360
above your chest or below your chest rather so surrounding

2453
08:25:30.479 --> 08:25:35.639
your belly button area, the whole area. You can feel

2454
08:25:35.840 --> 08:25:41.200
the tension of your body wherever it's left, just releasing

2455
08:25:42.400 --> 08:25:46.159
from the area, and you may notice that your stomach will.

2456
08:25:45.959 --> 08:25:50.400
Become very relaxed as I count down.

2457
08:25:51.200 --> 08:27:03.319
From twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven,

2458
08:27:06.639 --> 08:27:35.639
six by four three two what And you can open

2459
08:27:35.680 --> 08:27:38.080
your eyes again if you choose, or you can just

2460
08:27:38.240 --> 08:27:44.439
keep them closed because it feels relaxing. Just notice how

2461
08:27:44.520 --> 08:27:49.880
your stomach feels. I notice as your focus, just do

2462
08:27:49.959 --> 08:27:54.959
a little scan of your body's notice saying your body

2463
08:27:55.040 --> 08:28:07.360
feels focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,

2464
08:28:10.400 --> 08:28:17.319
just noticing, and you know, you may start to feel

2465
08:28:19.799 --> 08:28:23.599
more of a sense of tiredness, which may be the

2466
08:28:23.720 --> 08:28:29.759
reason you're listening to this recording, because you would like

2467
08:28:30.000 --> 08:28:39.439
to let go completely of everything and dread off into

2468
08:28:39.560 --> 08:28:54.680
a nice, natural, calm, relaxing sleep. So now we're gonna

2469
08:28:54.759 --> 08:29:04.319
focus on your forehead, and if you choose, you can

2470
08:29:04.400 --> 08:29:09.880
incorporate your eyes in this focus as well. Your forehead

2471
08:29:09.959 --> 08:29:16.080
and your eyes. It's that whole area basically, almost as

2472
08:29:16.159 --> 08:29:18.880
if you were wearing a mask, you know, like a

2473
08:29:20.880 --> 08:29:24.000
I don't know, a Batman mask or something, or.

2474
08:29:26.080 --> 08:29:26.680
I'm trying to.

2475
08:29:26.720 --> 08:29:29.479
Fa zorro or something, you know, the kind of mask

2476
08:29:29.560 --> 08:29:32.439
that covers your eyes but also covers quite a lot

2477
08:29:32.479 --> 08:29:39.279
of the forehead. They're focusing on that area because that's

2478
08:29:39.319 --> 08:29:42.680
the area that we're now going to release tension and

2479
08:29:42.880 --> 08:29:48.159
stress from your mind and your brain. From your mind

2480
08:29:48.319 --> 08:29:52.560
and any tension that you may have remaining your face,

2481
08:29:53.560 --> 08:29:58.240
in your neck and your jawl and your eyes, your

2482
08:29:58.400 --> 08:30:05.080
forehead or your scalp. So basically any tension within your

2483
08:30:05.240 --> 08:30:07.720
head area, including.

2484
08:30:07.319 --> 08:30:13.959
Your mind and your brain, and that's going to be.

2485
08:30:14.080 --> 08:30:22.439
Released through your forehead in your eyes. As I count

2486
08:30:22.520 --> 08:31:59.000
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

2487
08:32:08.520 --> 08:32:25.119
what noticing when you scan your face with jaw, your eyes,

2488
08:32:26.439 --> 08:32:35.479
the cheap bones, your ears, your forehead, your scalp, your neck,

2489
08:32:36.759 --> 08:32:39.279
the back of your neck, in the front of your neck,

2490
08:32:40.200 --> 08:32:45.720
the side of your neck, and your throat. Hm mm hmmm.

2491
08:32:48.840 --> 08:32:59.799
Noticing being aware of the comfort increased be in the relaxation,

2492
08:33:02.080 --> 08:33:06.959
not just in your head and neck and mind, also

2493
08:33:07.439 --> 08:33:17.560
the rest of your body. Justice how loose and calm

2494
08:33:17.720 --> 08:33:23.959
you feel, and how easily it is to just let

2495
08:33:24.080 --> 08:33:50.919
go completely, let go completely, how easily. That's what I'm

2496
08:33:50.959 --> 08:33:54.400
going to do now, is I want to focus on.

2497
08:33:54.479 --> 08:34:02.319
The top of your head, and we're going to allow.

2498
08:34:03.680 --> 08:34:12.040
Every last piece of tension or stress that mind be

2499
08:34:12.360 --> 08:34:17.759
lingering or hiding in your body or mind or head

2500
08:34:19.360 --> 08:34:19.759
to just.

2501
08:34:21.479 --> 08:34:24.959
Be sucked out at the top of your head.

2502
08:34:27.119 --> 08:34:35.680
And released into Yeah, I wants sucked out into the clouds.

2503
08:34:38.279 --> 08:34:43.279
Imagine to be cloud above your head. It's like a

2504
08:34:43.479 --> 08:34:49.720
whirlpool and this can suck that attension out the top

2505
08:34:49.759 --> 08:34:50.599
of your head.

2506
08:34:52.680 --> 08:34:56.439
And just take it away, the good.

2507
08:34:59.599 --> 08:35:03.520
Folk. Imagine an opening on the top of your head

2508
08:35:04.880 --> 08:35:10.319
with a tension and stress and in remaining issues, maybe

2509
08:35:10.520 --> 08:35:14.159
worries of concerns that are no use to you. Now

2510
08:35:15.439 --> 08:35:16.279
you can all be.

2511
08:35:16.560 --> 08:35:18.360
Sucked down at the top of your head.

2512
08:35:20.080 --> 08:35:26.040
I've taken away. As I count down again from twenty

2513
08:35:26.439 --> 08:36:33.560
down to one now twenty nineteen, eighteen, seventeen, six, fifteen, fourteen, thirteen, twelve, eleven,

2514
08:36:39.959 --> 08:37:40.479
ten nine eight seven six by four three two way breath.

2515
08:37:45.240 --> 08:37:58.240
I'm noticing how you feel, how relax and come I

2516
08:37:58.479 --> 08:38:12.560
physically and mentally fail right now, how peace or your

2517
08:38:12.799 --> 08:38:19.080
mind feels. It feels so nice to just let go,

2518
08:38:21.400 --> 08:38:30.639
to give yourself some space to breathe easily, to think calmly,

2519
08:38:35.799 --> 08:38:40.880
just to take a break from all that pointless worry

2520
08:38:41.159 --> 08:38:43.799
and concerns.

2521
08:38:43.159 --> 08:38:47.040
About things that you don't need to think about.

2522
08:38:49.919 --> 08:38:57.279
Right now, because this is your time to let go.

2523
08:38:58.639 --> 08:39:08.400
This is your space to enjoy feeling deeply relaxed, peaceful

2524
08:39:08.560 --> 08:39:15.840
in your mind, relaxed in your body. They can feel

2525
08:39:16.400 --> 08:39:26.200
so good, so nice to just not have to do anything,

2526
08:39:28.520 --> 08:39:37.439
to be able to really enjoy that serenity that comes

2527
08:39:38.959 --> 08:39:52.040
with letting go completely, that peacefulness that comes with being

2528
08:39:52.720 --> 08:40:04.000
in this peaceful space. And you can keep this sense

2529
08:40:04.200 --> 08:40:16.080
of calmness for as long as you choose. If you

2530
08:40:16.319 --> 08:40:22.959
choose to drift off into a deep, healing, natural sleep,

2531
08:40:24.279 --> 08:40:30.959
then you can do that. It's completely up to you,

2532
08:40:35.759 --> 08:40:40.479
and you can keep this feeling of calmness physically in

2533
08:40:40.720 --> 08:40:48.959
your mind as long as you choose to feel completely relaxed,

2534
08:40:54.680 --> 08:41:03.439
completely relaxed. And I'd like you to make up your

2535
08:41:03.680 --> 08:41:16.319
mind that you're going to relax. And I want to

2536
08:41:16.439 --> 08:41:19.840
explore that with you what it feels like when you

2537
08:41:20.000 --> 08:41:29.040
actually decide that you're going to relax, not forcing yourself,

2538
08:41:29.159 --> 08:41:35.360
but giving yourself that. Yes, it is a command, really,

2539
08:41:35.439 --> 08:41:42.360
isn't it. When you're telling yourself relax in a gentle

2540
08:41:42.479 --> 08:41:49.520
but firm way, that only you can really tell yourself

2541
08:41:49.959 --> 08:41:52.799
in that way. You can't really have someone else saying

2542
08:41:52.840 --> 08:41:58.959
to you, now it relax, relax, you know, and it

2543
08:41:59.040 --> 08:42:01.439
needs to be gentle, but you can't someone else can't

2544
08:42:01.520 --> 08:42:10.520
really have the same the same kind of influence or

2545
08:42:10.880 --> 08:42:19.000
power that you have over your own physicality, over how

2546
08:42:19.200 --> 08:42:29.360
you feel, because when you say it to yourself, it

2547
08:42:29.639 --> 08:42:37.439
means more. It's personal, and your brain and your unconscious

2548
08:42:37.639 --> 08:42:43.799
mind and your body listens to what you say. So,

2549
08:42:44.119 --> 08:42:47.880
for example, we'll test it out and do a little test,

2550
08:42:48.000 --> 08:42:51.639
a few little tests along the way, and you can

2551
08:42:51.759 --> 08:42:58.000
get more of an idea of the force, a positive

2552
08:42:58.240 --> 08:43:04.639
force that you can have in creating a sense of

2553
08:43:04.919 --> 08:43:09.919
comfort and relaxation in your body and your mind quite

2554
08:43:10.040 --> 08:43:22.639
quickly just by you telling yourself to relax. So I

2555
08:43:22.759 --> 08:43:29.959
want to start by it's focus on your hands, focus

2556
08:43:30.040 --> 08:43:32.639
on your hands and just tell your hands to relax,

2557
08:43:33.680 --> 08:43:38.560
and just say relax. As you focus on your hands,

2558
08:43:40.840 --> 08:43:45.400
you could say my hands are relaxed, or I want

2559
08:43:45.439 --> 08:43:49.720
my hands to relax. I think if you actually do

2560
08:43:49.840 --> 08:43:57.880
it directly by focusing and imagining that your hands can

2561
08:43:58.119 --> 08:44:01.720
hear what you're saying, you know, the little ears, which

2562
08:44:01.759 --> 08:44:07.439
is a little weird. So talking to your hands and

2563
08:44:07.639 --> 08:44:36.240
just say relax. Noticing your hands start to relax. Now

2564
08:44:36.360 --> 08:44:39.599
focus on your eyes and tell your eyes to relax.

2565
08:44:40.759 --> 08:44:45.479
You just say in the same word relax and find

2566
08:44:45.520 --> 08:44:53.159
a right tone for you. You know, I might say relax,

2567
08:44:53.840 --> 08:45:01.959
but you you might say relax or relax. You know,

2568
08:45:02.279 --> 08:45:07.919
you might say it differently to yourself, and that's important

2569
08:45:08.799 --> 08:45:14.880
for you to gauge what feels right for you. To

2570
08:45:15.119 --> 08:45:20.279
just tell your eyes to relax, whilst focusing on your eyes,

2571
08:45:20.799 --> 08:45:25.520
your eyelids, the muscles around your eyes, your eyebrows, and

2572
08:45:25.759 --> 08:46:01.240
just tell your eyes directly relax. Now. Now I just

2573
08:46:01.360 --> 08:46:11.639
did that myself, and sometimes you may feel that you

2574
08:46:11.840 --> 08:46:17.279
need a bit more time or the different parts to relax,

2575
08:46:18.119 --> 08:46:22.000
you know, because I start talking again and maybe that

2576
08:46:22.200 --> 08:46:25.759
part hasn't relaxed fully. But what will happen is that

2577
08:46:25.759 --> 08:46:28.479
it will just continue to relax even though I'm talking.

2578
08:46:30.080 --> 08:46:35.840
And that's happening with my eyes. Something else I noticed

2579
08:46:35.959 --> 08:46:40.639
is when I started focusing on my eyes, that actually

2580
08:46:41.400 --> 08:46:44.240
almost became they got worse before they got better in

2581
08:46:44.319 --> 08:46:48.159
a way. So I felt a degree of tension growing

2582
08:46:48.240 --> 08:46:53.919
in my eyes and then disappearing. So I think what

2583
08:46:54.119 --> 08:46:57.000
that was really it was just me becoming more aware

2584
08:46:58.599 --> 08:47:03.200
of the tension that was already there that I wasn't.

2585
08:47:04.159 --> 08:47:08.080
I wasn't focused on it before, so I wasn't really

2586
08:47:08.840 --> 08:47:26.240
acknowledging it or really conscious to those feelings. Yeah, my

2587
08:47:26.360 --> 08:47:30.119
eyes are still continuing to relax as well as my hands.

2588
08:47:30.200 --> 08:47:38.880
Actually my hands have got a certain kind of energy,

2589
08:47:39.319 --> 08:47:44.439
like not buzzing, but I can kind of feel a

2590
08:47:44.520 --> 08:47:50.240
degree of energy in my hands. Maybe that's where the

2591
08:47:50.400 --> 08:48:02.240
tension is being released. Maybe that's the causing that. The

2592
08:48:02.360 --> 08:48:04.639
next part, I think we should focus on the back

2593
08:48:04.680 --> 08:48:07.240
of the neck. That's a part which is quite often

2594
08:48:09.279 --> 08:48:12.319
well for me, holds tension. I don't know about for yourself,

2595
08:48:13.279 --> 08:48:17.479
but I think it's quite a standard place where tension

2596
08:48:17.680 --> 08:48:24.360
is sometimes held. So and I'm doing exactly what you're

2597
08:48:24.439 --> 08:48:27.040
doing as you do it as well, So I'm telling

2598
08:48:27.159 --> 08:48:31.279
my body parts to relax as well. So if you

2599
08:48:31.400 --> 08:48:34.400
tell your neck, the back of your neck, focus on

2600
08:48:34.520 --> 08:48:41.040
the back of your neck, and just say relax in

2601
08:48:41.159 --> 08:48:44.279
your own words, in your own tone, in your own voice.

2602
08:48:44.959 --> 08:48:47.000
You can say out loud, or you can just say

2603
08:48:47.000 --> 08:48:52.520
it to yourself internally. But you're focusing and you're saying

2604
08:48:52.599 --> 08:48:56.799
it literally to the back of your neck, as if

2605
08:48:56.880 --> 08:49:00.520
the back of your neck can actually hear what you're saying.

2606
08:49:03.919 --> 08:49:07.959
So do that now, to say relax to back your neck,

2607
08:49:09.119 --> 08:49:50.319
and I'll do the same. Now, what I noticed, and

2608
08:49:50.759 --> 08:49:56.319
you may have had similar thing, is even those focusing

2609
08:49:56.439 --> 08:50:04.520
on the back of the neck, other parts started to

2610
08:50:07.520 --> 08:50:11.159
I don't know, show themselves to me or maybe because

2611
08:50:11.200 --> 08:50:14.080
they want to be relaxed as well. But I started

2612
08:50:14.279 --> 08:50:17.799
noticing the feelings in my shoulders at tension in my

2613
08:50:17.880 --> 08:50:23.959
shoulders and in my upper back. Whether that was because

2614
08:50:25.360 --> 08:50:29.200
my back of my neck was saying, well, I'm pretty

2615
08:50:29.240 --> 08:50:40.159
much okay. It's the other parts that need attention, but

2616
08:50:40.360 --> 08:50:44.680
my low back of my neck is still relaxing. But

2617
08:50:44.759 --> 08:50:51.759
I just became more aware of other parts that needed attention. Now,

2618
08:50:51.840 --> 08:50:56.759
this might happen and it's not. It doesn't mean that

2619
08:50:56.840 --> 08:51:01.200
it's going any wrong. It just means you're being notified

2620
08:51:01.319 --> 08:51:09.560
of more places that also want to feel relaxed. So

2621
08:51:09.919 --> 08:51:14.159
I'm going to focus on my upper back so you

2622
08:51:14.240 --> 08:51:18.119
can do the same even if you don't have any

2623
08:51:19.720 --> 08:51:25.119
feelings of tension that robbvious in your upper back, if

2624
08:51:25.159 --> 08:51:30.040
you just focus on your back and the whole area

2625
08:51:30.200 --> 08:51:34.680
from the shoulder blades down to the middle of your

2626
08:51:34.759 --> 08:51:39.000
back and the spine. And with me, it's more the

2627
08:51:39.119 --> 08:51:47.279
shoulder blades are more. Yeah, that's the parts that I really.

2628
08:51:49.200 --> 08:51:50.880
Sort of giving me.

2629
08:51:52.599 --> 08:51:57.000
The nod that it needs relax in the sounds.

2630
08:51:56.720 --> 08:51:59.919
Going to ask that part to relax, and you can

2631
08:52:00.080 --> 08:52:00.520
did the same.

2632
08:52:00.639 --> 08:52:27.360
Now relapsed in other back. There's something strange happened there.

2633
08:52:27.880 --> 08:52:30.520
And this often happens.

2634
08:52:30.599 --> 08:52:31.479
I've been doing this for.

2635
08:52:34.400 --> 08:52:43.000
Sixteen years or something, and often one surprised, amazed, really bad.

2636
08:52:45.319 --> 08:52:49.599
There can be a feeling. So when I was focusing

2637
08:52:49.720 --> 08:52:52.560
on the back of my neck, my other back was

2638
08:52:53.479 --> 08:52:57.680
starting to feel quite stressed and in need of attention.

2639
08:53:00.119 --> 08:53:03.200
As soon as I started talking to you about my

2640
08:53:03.360 --> 08:53:08.240
upper back and talking about, you know, getting ready to

2641
08:53:08.599 --> 08:53:13.360
ask the upper back to relax, why the back already

2642
08:53:13.439 --> 08:53:19.159
started to relax It's almost as if it doesn't need

2643
08:53:19.360 --> 08:53:29.360
to hear the words, just needs attention, just needs to

2644
08:53:29.439 --> 08:53:41.880
be noticed. And that is something that often happens in

2645
08:53:42.759 --> 08:53:49.680
this type of situation is when you start to relax

2646
08:53:51.200 --> 08:53:54.520
a couple of parts of your body, as we've done

2647
08:53:54.639 --> 08:54:02.360
with our hands, the eyes and eyelids, and now back

2648
08:54:02.439 --> 08:54:09.840
of the neck, top of the back, up the back,

2649
08:54:11.159 --> 08:54:15.159
the rest of the body seems to just take notice

2650
08:54:17.919 --> 08:54:26.159
and decide in its own way to start relaxing. Other

2651
08:54:26.319 --> 08:54:36.159
parts of your body start to just become looser. I

2652
08:54:36.279 --> 08:54:38.959
suppose it's kind of like a bit of an avalanche,

2653
08:54:39.119 --> 08:54:43.840
you know, the little ball starts rolling and before you

2654
08:54:43.959 --> 08:54:46.959
know it, the whole of your body is completely relaxed

2655
08:54:47.040 --> 08:55:03.720
and can't And if you focus on your face, you

2656
08:55:03.840 --> 08:55:11.400
focus on your eyes, your eyelids, your eyebrows, and the

2657
08:55:11.560 --> 08:55:20.119
muscles around your eyes, maybe you start to notice that

2658
08:55:21.880 --> 08:55:26.959
your forehead is more relaxed than it was. Maybe your

2659
08:55:27.080 --> 08:55:32.880
face is more relaxed. I would say, my entire face

2660
08:55:33.040 --> 08:55:47.639
is a lot more relaxed than it was. So we're

2661
08:55:47.639 --> 08:55:53.439
going to focus now on your shoulders. It came just

2662
08:55:53.599 --> 08:55:58.479
like before. Just tell your shoulders, I mean, you can't

2663
08:55:58.520 --> 08:55:59.520
do them in the digity.

2664
08:55:59.680 --> 08:56:00.680
You can right.

2665
08:56:00.639 --> 08:56:04.759
Shoulder and this shoulder. I just didn't do both at

2666
08:56:04.799 --> 08:56:10.240
the same time. Just tell your shoulders as you focus

2667
08:56:10.400 --> 08:56:13.799
on them in your mind, focus on them and you

2668
08:56:13.959 --> 08:56:19.360
feel maybe you can see them in your mind's eye.

2669
08:56:22.919 --> 08:57:07.599
Just tell your shoulders to relax as nice as they relax.

2670
08:57:18.040 --> 08:57:23.080
But do you notice, I mean, especially with my back,

2671
08:57:25.799 --> 08:57:32.200
is the connection between the different parts the back, the shoulders,

2672
08:57:32.319 --> 08:57:42.319
the neck being all connected and being such a large

2673
08:57:42.439 --> 08:57:48.279
part of your body, it's almost hard to separate them

2674
08:57:48.560 --> 08:57:56.279
from each other. And my lower back is started to

2675
08:57:56.400 --> 08:58:07.599
relax on the sand. Maybe you're going too slow, and

2676
08:58:07.759 --> 08:58:11.159
that could be an issue because we all go at

2677
08:58:11.200 --> 08:58:17.520
different speeds. And the idea at the beginning of this

2678
08:58:17.799 --> 08:58:20.520
recording was for you to be able to just say

2679
08:58:20.599 --> 08:58:36.919
to yourself, relax without focusing on any particular part of

2680
08:58:37.040 --> 08:58:43.319
your body. Because when you know that, telling your hands

2681
08:58:45.479 --> 08:58:56.200
to relax and your hand relax, you tell your eyelids

2682
08:58:57.479 --> 08:59:03.159
and your eyes the muscle around your eyes and your

2683
08:59:03.240 --> 08:59:17.759
eyebrows to relax and they relax until back.

2684
08:59:17.799 --> 08:59:18.680
Keep your neck.

2685
08:59:21.840 --> 08:59:44.599
To relax and it relaxes, until your upper back to

2686
08:59:44.799 --> 09:00:08.040
relax and do relaxes. You tell your shoulders to relax,

2687
09:00:18.560 --> 09:00:44.919
and they relaxed. And you told your hands to relax,

2688
09:00:45.720 --> 09:00:57.959
they relaxed, and they continued to relax. And told your eyelids,

2689
09:01:00.319 --> 09:01:07.360
the muscles around your eyes, your eyebrows, to relax, they

2690
09:01:07.439 --> 09:01:22.400
relaxed and continue to relax. When you told the back

2691
09:01:22.479 --> 09:01:25.840
of your neck us on the back of your neck

2692
09:01:29.520 --> 09:01:41.439
and told it to relax, the relaxed and continued to relax.

2693
09:01:49.599 --> 09:01:58.720
And you told your upper back to relax, be relaxed

2694
09:01:59.360 --> 09:02:15.680
and continue to reas As with your shoulders, you told

2695
09:02:15.720 --> 09:02:24.040
your shoulders to relax, and your shoulders relaxed and continued

2696
09:02:29.159 --> 09:02:43.400
to relax. And it's not just that, it's that the

2697
09:02:43.520 --> 09:02:49.639
rest of your body has also been listening, and their

2698
09:02:49.759 --> 09:02:56.919
relaxation has been spreading. So from your eyes to relaxations

2699
09:02:57.040 --> 09:03:02.840
spread to your forehead, around your face.

2700
09:03:02.880 --> 09:03:15.919
Into your skin, into your jaw, into.

2701
09:03:15.759 --> 09:03:20.119
The front and sides of the neck, and way down

2702
09:03:20.279 --> 09:03:33.040
your chest and stomach. Relaxed hands and shoulders, and me

2703
09:03:33.360 --> 09:03:43.599
up through your arms, relaxing the full arms, your upper arms, elbows,

2704
09:03:43.799 --> 09:04:01.119
your wrists, letting your own the lower bang, your hips,

2705
09:04:01.560 --> 09:04:09.560
spat explain or just start to relax and continue being

2706
09:04:09.759 --> 09:04:15.319
more comfort Spreading through your legs.

2707
09:04:20.159 --> 09:04:22.360
All the way down to your.

2708
09:04:22.319 --> 09:04:32.119
Ankles, the tops of your feet, the side of your feet,

2709
09:04:33.959 --> 09:04:44.840
and the bottoms of your feet, relaxing into your toes,

2710
09:04:48.680 --> 09:05:13.520
each toe relaxing, calm please. And as your body relaxes more,

2711
09:05:14.040 --> 09:05:40.279
your mind becomes slower, peaceful, to the point where if

2712
09:05:40.680 --> 09:05:58.759
you choose to fall asleep, it can easily do that easy,

2713
09:06:00.119 --> 09:06:08.879
really doing, because there's nothing going on in your mind.

2714
09:06:12.599 --> 09:06:53.720
Your brain's peaceful, your body continues to Writes. With that

2715
09:06:54.000 --> 09:07:01.480
connection between your body relaxing and the word you say

2716
09:07:01.760 --> 09:07:15.559
to yourself relax means that you don't need to focus

2717
09:07:15.720 --> 09:07:22.760
on just one part. You can just focus on your

2718
09:07:23.040 --> 09:07:47.919
entire body saying the powerful word rekes, and there's a

2719
09:07:49.839 --> 09:08:09.000
those familiar sensations of comfort spreading throughout your body using

2720
09:08:09.279 --> 09:08:19.639
you're calming and the eating every part to your buddy,

2721
09:08:22.639 --> 09:08:46.239
eating more relaxed. And all you need to do from

2722
09:08:46.360 --> 09:09:07.680
now on is just telling yourself lights and finding completely

2723
09:09:09.360 --> 09:09:47.800
now football. So starting now with number twenty nineteen eighteen

2724
09:09:58.480 --> 09:11:22.639
seventeen six fifth fours Asa.

2725
09:11:58.720 --> 09:17:40.239
Jelly asstsssssssssssssssssssssssssssssssssssssssssssssssssssssstaatatatatatatat.

2726
09:19:04.000 --> 09:23:18.160
U yet.

2727
09:23:17.959 --> 09:23:18.239
One.

2728
09:23:24.599 --> 09:23:37.279
So counted down from ten to one, ten.

2729
09:23:39.040 --> 09:24:08.239
Nine, eight, seven, six, five four three two. Why And

2730
09:24:08.400 --> 09:24:11.760
maybe that was a bit too quick in order to relax.

2731
09:24:13.000 --> 09:24:17.239
Maybe it's a bit too fast for you to notice

2732
09:24:17.519 --> 09:24:25.559
the calming of your body, maybe even a little bit

2733
09:24:25.639 --> 09:24:29.239
of pressure there. Like you'll count it down from ten

2734
09:24:29.319 --> 09:24:31.720
to one. What do you expect me to do, man,

2735
09:24:32.680 --> 09:24:36.360
expect me to stick go and floppy just because you're

2736
09:24:36.440 --> 09:24:45.800
counting down. If you try it again, but this time,

2737
09:24:45.919 --> 09:24:52.319
I'll go this slower this time, and you focus on

2738
09:24:53.199 --> 09:24:57.480
the whole of your body before we focus on your legs.

2739
09:25:00.279 --> 09:25:03.599
Notice how your body does.

2740
09:25:05.120 --> 09:25:10.839
Start to feel more relaxed.

2741
09:25:16.319 --> 09:25:19.160
Every number that I count down.

2742
09:25:22.400 --> 09:25:58.800
Ten nine, eight, seven, six, five.

2743
09:26:08.959 --> 09:27:08.120
Four three one, And just notice how how you feel generally,

2744
09:27:08.559 --> 09:27:19.879
how your body feels. It's not necessarily even about yeah,

2745
09:27:22.440 --> 09:27:29.680
counting down from ten to one. It's that space that

2746
09:27:29.839 --> 09:27:48.559
you have, that space between being active physically or mentally,

2747
09:27:49.879 --> 09:27:58.440
just sitting or lying down or just being there not

2748
09:27:58.959 --> 09:28:04.760
doing anything, not saying anything, or deeding to think about anything.

2749
09:28:06.559 --> 09:28:10.239
So it opens up a space, you know, a bit

2750
09:28:10.319 --> 09:28:21.160
of a space, the gap. And the more I camped

2751
09:28:21.199 --> 09:28:25.760
down for the tent of work, the bigger that gap becomes.

2752
09:28:28.800 --> 09:28:35.160
So there's that gap of calmness, of comfort and relaxation.

2753
09:28:41.120 --> 09:28:53.440
It's a nice feeling, and it moves those stresses or

2754
09:28:54.000 --> 09:29:07.839
discomforts physically or emotionally moves oh m hmm. Allows you

2755
09:29:10.559 --> 09:29:20.120
to just slow down, someone to count again from ten

2756
09:29:20.199 --> 09:29:28.559
down to one, and notice that gap widening, the gap,

2757
09:29:30.360 --> 09:29:31.440
and this is it widens.

2758
09:29:31.519 --> 09:29:32.559
It's almost like the.

2759
09:29:34.239 --> 09:29:51.760
Stress and attention falls into the gap. It gives you

2760
09:29:51.879 --> 09:29:55.879
that distance, that space.

2761
09:29:57.879 --> 09:30:03.199
Now ten.

2762
09:30:07.680 --> 09:32:05.040
Nine, eight, seven, six, five four three, And how did you.

2763
09:32:07.319 --> 09:32:25.839
What do you feel now? Can you notice do you

2764
09:32:25.959 --> 09:33:02.400
feel in calm? Are you feeling more relaxed? As we

2765
09:33:02.559 --> 09:33:22.800
now focus on your legs, just your legs. You're just

2766
09:33:22.919 --> 09:33:42.919
gonna start with focusing on your thighs. Of course, it's

2767
09:33:43.000 --> 09:33:51.279
not the most exciting thing to be done, because I'm

2768
09:33:51.440 --> 09:33:54.400
sure like most of your body is not not going

2769
09:33:54.480 --> 09:34:07.120
on right now. Just focusing on the hole of your thighs,

2770
09:34:09.959 --> 09:34:13.680
the tops of your thighs, the sides of your fires,

2771
09:34:15.879 --> 09:34:21.120
the bottoms of your thighs, out of thighs and inner thighs.

2772
09:34:23.360 --> 09:34:26.000
Basically the hole of your thigh that leads.

2773
09:34:26.760 --> 09:34:27.800
Into your head.

2774
09:34:31.639 --> 09:34:42.400
And it goes down to your knee joints. Now, this

2775
09:34:42.559 --> 09:34:51.239
is a big area. It's a very heavy area, face strong,

2776
09:34:52.480 --> 09:34:57.440
probably the strongest muscles in your body or in your thighs.

2777
09:35:07.639 --> 09:35:13.879
But I don't think we perhaps will give enough attention

2778
09:35:15.319 --> 09:35:24.800
to ad thives. Perhaps we don't they.

2779
09:35:24.839 --> 09:35:29.919
Acknowledge how important that an thives are.

2780
09:35:32.800 --> 09:35:49.599
To our lives, how much they actually do for us

2781
09:35:53.639 --> 09:36:04.319
order our lives. It may seem sound really weird, but

2782
09:36:07.239 --> 09:36:13.400
I think that all of our body parts, especially adviies,

2783
09:36:14.400 --> 09:36:29.239
need some TLC. I did love, shame, a bit of acknowledgement,

2784
09:36:31.959 --> 09:36:47.639
thank you, gratitude for what advies do for us. And

2785
09:36:47.720 --> 09:36:51.000
I know this may sound as strange.

2786
09:36:52.800 --> 09:36:54.480
And make you think why am I?

2787
09:36:55.279 --> 09:36:57.959
Surely I should be able to in the garden hugging

2788
09:36:58.040 --> 09:37:05.919
a tree or something. Oh, it's hard to set a

2789
09:37:06.000 --> 09:37:09.720
microphone up on a tree. That's why I'm doing this indoors.

2790
09:37:09.720 --> 09:37:13.160
Otherwise I would be outside hugging a tree. Now I

2791
09:37:13.239 --> 09:37:22.080
I can't see the television from the tree. You move

2792
09:37:22.160 --> 09:37:31.400
down to your knees gain such an important part, and

2793
09:37:32.000 --> 09:37:35.760
I think we don't necessarily I want to speak for

2794
09:37:35.839 --> 09:37:43.519
myself here. I don't necessarily appreciate all that my needs

2795
09:37:43.800 --> 09:37:48.559
do for me until I have a problem with my

2796
09:37:48.680 --> 09:37:55.199
knee occasionally, either they can I bash it or it's

2797
09:37:55.360 --> 09:38:02.040
aching for some reason. It's then that I realize how.

2798
09:38:02.080 --> 09:38:02.839
Much it does.

2799
09:38:04.480 --> 09:38:07.720
You know the benefit I've been able to use my

2800
09:38:08.000 --> 09:38:17.680
legs without in kind of physical discomfort is a beautiful

2801
09:38:17.720 --> 09:38:26.919
thing that's possibly not appreciated until it's temporarily removed. You

2802
09:38:27.040 --> 09:38:36.800
know that's comfort. Don't you focus on needs regardless of

2803
09:38:36.919 --> 09:38:45.279
how your needs feel. You can have best sense of gratitude.

2804
09:38:46.120 --> 09:38:48.760
And love to your needs for all that they do.

2805
09:38:48.959 --> 09:38:49.160
For you.

2806
09:39:00.120 --> 09:39:04.360
Still have their attention and your thighs, and can notice

2807
09:39:04.440 --> 09:39:11.279
how your thighs feel. Maybe have noticed that they are

2808
09:39:13.120 --> 09:39:14.400
your lexing.

2809
09:39:16.519 --> 09:39:19.279
More deeply.

2810
09:39:25.680 --> 09:39:30.160
As you focus now on the bottoms of your lex

2811
09:39:30.720 --> 09:39:36.400
machines and your card bottles, or the bones between your

2812
09:39:37.400 --> 09:39:42.160
knees and your feet, incorporate and cause.

2813
09:39:42.279 --> 09:39:47.000
Your ankles so important.

2814
09:39:51.839 --> 09:39:57.239
In anyone's had, even like the slightest spray of an ankle.

2815
09:39:58.199 --> 09:39:59.400
Who knows how.

2816
09:40:00.919 --> 09:40:05.400
How much we take our ankles. If were granted.

2817
09:40:10.879 --> 09:40:12.879
And it's kind of strange in a way when you

2818
09:40:13.000 --> 09:40:18.559
think that. You know, logically, our wrists are a lot

2819
09:40:18.599 --> 09:40:23.599
of finner than the rest of our arms, which is okay,

2820
09:40:23.680 --> 09:40:27.400
it doesn't I can't see any problem with that, you know,

2821
09:40:27.599 --> 09:40:35.519
just picking stuff up winkles so much dinner than the

2822
09:40:35.599 --> 09:40:45.839
rest of our legs. And from a physics perspective or

2823
09:40:46.040 --> 09:40:50.160
logical even it doesn't really make sense that all this

2824
09:40:50.440 --> 09:40:59.239
weight will ultimately be resting on your ankles then leading

2825
09:40:59.279 --> 09:41:06.239
to your feet at in area.

2826
09:41:07.480 --> 09:41:14.040
Him bad. Yeah, it does so much great work.

2827
09:41:16.199 --> 09:41:25.720
Supports us, supports our body for a lifetime, helps us

2828
09:41:26.400 --> 09:41:35.800
to balance, helps you to get around and be mobile.

2829
09:41:42.199 --> 09:41:43.800
There's the card musters, of course.

2830
09:41:48.919 --> 09:41:51.279
Well I'm a younger man. I couldn't see the point

2831
09:41:51.319 --> 09:41:56.120
in clart muscles. I didn't seem to do anything. Okay,

2832
09:41:57.199 --> 09:42:00.959
if they walked around on tiptoes, then card muscles get

2833
09:42:01.040 --> 09:42:04.760
some work. But of course that's not true. The card

2834
09:42:04.879 --> 09:42:14.519
muscles are being used whenever we use our legs. In

2835
09:42:14.639 --> 09:42:19.919
your shoes, there to protect.

2836
09:42:21.519 --> 09:42:22.639
Good legs.

2837
09:42:26.680 --> 09:42:31.279
Shaped in a way at most is a protector with

2838
09:42:31.400 --> 09:42:43.080
the poet leading of course to your ankles.

2839
09:42:45.959 --> 09:42:46.599
In my feet.

2840
09:42:51.360 --> 09:42:53.319
I'm not going to focus on your feet. I'm just

2841
09:42:53.400 --> 09:42:59.839
going to focus on the legs, and I realize, yeah,

2842
09:43:00.080 --> 09:43:03.760
I've mentioned your feet. It could be a decision on

2843
09:43:03.879 --> 09:43:04.480
the many way.

2844
09:43:05.040 --> 09:43:11.680
But maybe I should focus on your feet at You

2845
09:43:11.760 --> 09:43:13.720
can have the in awareness.

2846
09:43:15.400 --> 09:43:19.080
The same as you have your thighs in your awareness.

2847
09:43:19.959 --> 09:43:23.839
Even though we haven't been focusing on your thighs a

2848
09:43:24.000 --> 09:43:38.040
few minutes and you're focusing on your ankles. Still that sensational.

2849
09:43:40.680 --> 09:43:50.959
Comfort in your Thighs's that real.

2850
09:43:53.160 --> 09:43:57.360
Energy Because addies hold.

2851
09:43:59.080 --> 09:44:04.279
Lots of difference insats. Of course, there's the muscles that

2852
09:44:04.680 --> 09:44:08.279
beats your muscles, and we have the outlies.

2853
09:44:17.080 --> 09:44:20.959
Put the skin on the outside of.

2854
09:44:21.000 --> 09:44:26.319
The pies as in the outside of the out body

2855
09:44:27.120 --> 09:44:37.959
would be very sensitive, sensitive to the tope, sensitive to

2856
09:44:45.279 --> 09:44:52.800
the inside the pines. The pre is the muscle. There's

2857
09:44:52.839 --> 09:44:57.000
the blood, vessels, the dark, all.

2858
09:44:57.000 --> 09:45:06.160
This stuff inside your fine It's sometimes it.

2859
09:45:06.160 --> 09:45:08.160
Would be nice if you get would put your.

2860
09:45:08.160 --> 09:45:16.040
Fingers inside your thins and message to the message on

2861
09:45:16.120 --> 09:45:20.879
the outside. Of course, we had to get deep into muscles.

2862
09:45:22.000 --> 09:45:27.040
We had to just a message inside your bines. Message

2863
09:45:27.040 --> 09:45:36.760
and the bones of your legs or the veins kill

2864
09:45:39.800 --> 09:45:41.279
devil within.

2865
09:45:45.400 --> 09:45:46.959
Many people move down.

2866
09:45:48.599 --> 09:45:53.800
A message inside your knees. It's a message and bones,

2867
09:45:55.440 --> 09:46:01.199
fearing things spreading m m.

2868
09:46:04.199 --> 09:46:04.680
M hmm.

2869
09:46:10.360 --> 09:46:11.519
Loose at the back.

2870
09:46:13.360 --> 09:46:25.919
The inside place in this sensitive. M h it's the nicense.

2871
09:46:25.519 --> 09:46:31.519
Stood it might be because it's again it's not a touch.

2872
09:46:35.040 --> 09:46:57.559
As mm hmm. What parts the sensitive at different. It

2873
09:46:57.720 --> 09:47:10.879
was just protected by the king to think of something about.

2874
09:47:21.239 --> 09:47:26.720
Somting like that as it's good sight.

2875
09:47:28.400 --> 09:48:05.919
That's as says, that's as