Aug. 31, 2025

(no music) (10 hours) Saturday Summary | LMBYTS #1426 | Jason Newland | 30th August 2025

(no music) (10 hours) Saturday Summary | LMBYTS #1426 | Jason Newland | 30th August 2025

Welcome to Saturday Summary – LMBYTS #1426 with Jason Newland (30th August 2025). In this relaxed end-of-week reflection, Jason chats about Vinny’s antics, birthday memories, Uncle Sausages’ farewell, changing seasons, and musings on daily life. As...

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Apple Podcasts podcast player icon Spotify podcast player icon

Welcome to Saturday Summary – LMBYTS #1426 with Jason Newland (30th August 2025).
In this relaxed end-of-week reflection, Jason chats about Vinny’s antics, birthday memories, Uncle Sausages’ farewell, changing seasons, and musings on daily life. As always, the episode blends humor, storytelling, and a touch of philosophy, creating a calming and familiar space to unwind. Episode Timestamps

  • 0:00 – 0:21 | Introduction & welcome.
  • 0:21 – 0:50 | Vinny acting frenetic.
  • 0:52 – 1:30 | Weekly reflections begin.
  • 1:33 – 2:43 | Childhood food memories & dessert before dinner.
  • 2:46 – 5:53 | Liver, fidgety Vinny, and dog energy.
  • 5:55 – 6:30 | Forgetting last Sunday & Monday.
  • 6:34 – 7:05 | Deliveries, teabags, birthday, and farewell ceremony for Uncle Sausages.
  • 7:13 – 8:14 | Scheduling and paperwork mix-ups.
  • 8:17 – 10:11 | Birthday messages, responding on social media, and PayPal gifts.
  • 10:30 – 12:04 | Trees shedding leaves early & climate musings.
  • 12:05 – 13:44 | Memories of a Welsh friend, 2001 anecdotes, and phone call confusion.
  • 13:46 – 14:02 | Game show banter.
  • 14:05 – 1:07:19 | Long reflective storytelling: podcasting history, Vinny cuddles, home setup changes, TV mounting, blackout curtains, microphone issues, birthday tummy troubles, new podcast idea (“Listener Letters”), thoughts on seasons, weather nostalgia, noisy knee, step-parents law idea, Son’s Day musings, Uncle Sausages’ birthday in hospital, Vinny memories, friends visiting, and summer reflections.
  • 1:07:20 – End | Closing thoughts: reminder to be kind to yourself, sign-off, and Jason’s hungry tummy.


Become a supporter of this podcast: https://www.spreaker.com/podcast/hypnosis-for-sleeping-deeply--6340116/support.
WEBVTT

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Hello, Hello, and welcome to jasonnew Land dot com. My

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name's Jason new Land and this is let me boy

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to sleep. I thought i'd do a Saturday's summary Shaturday Shummer.

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For some reason, win Winnie Vinnie Vinnie is actingticularly frenetic.

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I don't know why. Oh, please only listen when you

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can safely close your eyes. You uh uh uh, I

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hope you will. What have I done this week? Well,

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it's two things, really, two things that I would probably

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that would summarize the week kind of in a way.

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One would be he doesn't he's not stopping what's going on.

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What he wants is t r e e e e

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e e t s and he's being a bit naughty

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because he prefers those over his own food. And I

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have to start being a bit more strict and saying, nope,

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eat your food first. And that's what it was like

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for me when I was a kid. You know, you

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could have your dessert, but I'd have to eat me

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food first, have to eat me greens and me, you know,

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the horrible stuff. Then I could have the nice stuff,

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the cake and the ice cream and the apple crumble.

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Oh yeah, those sort of days. Jelly and ice cream,

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fruit and ice cream on a really good occasion, Nickerbocker glory.

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Oh they were great? Are they anything? In order to

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have that? Libe never like liver though, never like liver. No, No,

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just didn't never never could, never would never will. It

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was ugh was that my thing? Never really awful and

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never an awful person. And I didn't know it's called

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off all back then. But really, mister fidgety bum, what

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you're doing well, I'm going to ignore you now. Maybe

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you'll calm down, or you'll go away. What do you

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mean go away? But I'm your I'm your son. You

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don't want me to go away, do you? No, I

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don't want you to go away, but I'd like you

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to stop fidgeting, go and eat your breakfast or your

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dinner or your lunch, whatever you want to calld it

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now you're gonna lick my face. No, lock it. That's

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not going to get you anything more. You've had all

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your having. You don't need anything else. You've not run

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out of anything, have you. No, you haven't. You don't

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run out of anything. I think he's just got got

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a bit of energy. So he's got a bit of energy,

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A little bit he wants to play. Do you want

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to have playtime? Mm hmmm, gonna play play play play.

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So yeah, anyway, anyway, what's happened? This week's calmed down now,

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but he's still observed in the room, still observe in

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the world, his world. I wonder what it's like for him.

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You know, it's just like this, you know, everything's going

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to be bigger for him because he's so little in here.

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What's it like for him when he looks around at

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this place? Is it boring? Is it interesting? Is it

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you know? Is it just like is he just making

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sure everything's where it should be, make it you know,

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everything's in its place? Or I don't know. I don't know.

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Finny right, he's now just licking his feet, say not

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his feet, his fingers. I can't remember what happened last Sunday.

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I can't remember what happened last Monday. I'm sure stuff happened,

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and I did get some deliveries, some tea bags, and

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Tuesday it was my birthday. Thursday it was the farewell

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ceremony for Uncle Sausages. Yeah, so weird, weird kind of

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to have both in one week. I'm just glad it

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wasn't on the same day. I couldn't have done that.

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I would have had to know, really, but yeah, that

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would have. In fact, I would have just told the

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lady that was organizing it as the issue they said,

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twenty second, there's no do a different day please. Yeah,

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I would have because you know, i'd have a little

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bit of I'm sure if I say, please, don't do

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it on my birthday, should be fine with that. So

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but it was the same week. Unfortunately, it should have

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been the week beyond beyond four. It should have been

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the week beyond. It should have been a week before.

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But they had problems. They lost his paperwork in the system.

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They couldn't find his farewell certificate. Uh, that's nice, little

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you all. So I'm just trying to think. So whenever

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I'm not I'm not complaining. Okay, I'm not. It sounds

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like I am, doesn't it Before I say that, Like

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the fact you just said you're not going to plain,

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it means you're about to complain. No, not really, I'm

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not complaining. So every birthday I get a lot of

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birthday messages, which is brilliant. Okay, And you might think,

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of why were you saying I'm not complaining? I's just

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I try and respond to them, and it's almost impossible

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to respond to everything. And I just I don't like

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the idea of missing one out that someone sent me

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a message and I've not responded and maybe responded to

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everyone else's and not theirs. And some people take social

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media like very seriously. So I don't want to someone

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to look and think, oh, he hasn't responded to mine. Ooh,

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well I have hid that wrong. And you know, if

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that is the case, then apologies, because I struggle to

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keep track of it all. I also got some paper gifts,

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which was lovely, very helpful. It's helping me get stocked

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up a little bit because for the winter. I was

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just listening to something on the radio. I was talking

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about the trees are shedding their leaves earlier this year,

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and because it's been the hottest summer in history ever

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on the planet, which of course it hasn't it on

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the record, maybe in this country in England. Whether or

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not they're talking about the UK or England, I don't know,

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because England's part of the UK United Kingdom. But I'm sure,

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well I'm pretty I don't know. Was it the hottest

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summer ever? On record in Scotland. Was it the hottest

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summer ever on record in Wales? Whales? I know someone

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is actually in Wales at the moment. I used to

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have a friend in Wales. Yeah, late nineties, I did

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all the way up to Yeah, from ninety nine the

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two thousand and one. I visited him twice we should

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talk on a phone and stuff, and then I moved

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out of London. I remember this day. It's very, very weird.

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So I'm walking Let's said, yeah, maybe there's a different setup,

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but I'm walking into work. It's a new job, only

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been there probably probably my first week in there, to

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be fair, been out to lunch, walking back. This is

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probably September two thousand and one. And a phone, I

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think a phone is mobile. There's no answer, so I

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phone is landline and his wife answers and I said,

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is what's his name? There? She said, who's what's his name?

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I said, look, I'm just your husband. She said, no,

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he's not. Why are you calling him? What's his name?

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He knows his name? I said, yeah, I know his name,

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So why are you calling him? What's his name? I said?

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Does it really matter? It? Is it relevant? She said, well, yeah,

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you called me, I'm entitled to ask you at least

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one question. I said, it's not a game show. She said,

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why would it be a game show? Where did you

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even Why would you even say that? If this is

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a game show, there'd been more than one question, wouldn't there,

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And it'd be cameras on us if it was on

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the radio. Name one game show? This on the radio.

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That's a good point. I can't, but I'm sure there

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are go on. Then name one. Also, name one person

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that listens to the radio, navy and rude, because I

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do listen to the radio every day. Yeah, but other

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than yourself. Wow, So why are you calling him what's

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his name? Then? Well, the reason I'm calling him what's

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his name? Is because I don't use people's names generally

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on the podcast. She said, you're still doing it, which

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is weird because podcasting wasn't even a thing back then.

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I didn't start doing podcasts until two thousand and six.

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I was just scared. Whenever he's next to me, for

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some reason, I feel a little bit itchy on my leg.

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That's that he's he's pressing against. So I go to

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itch my scratch and he jumps off annoyed with me,

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So this time I did it, but I held him

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down and not not bad, but I just kind of

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just held him there like it's okay. And he's growled

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at me. I don't know if you heard. I don't

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want him jumping off. I like it when he's cuddling

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me and he's got his he's got his head resting

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on my leg, looking at me as if to say,

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what the heck, dad, were you doing? What are you

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staring at me? Were you staring at me? Daddy? He's

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feeling a good little boy, he's feeling a good little boy. Yes,

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you are.

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And you you're a good boy. You are a good boy.

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I can't actually see if his eyes are open or

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not because the lighting is not very light, very bright.

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I've got this. I don't know if you can visualize

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the the outlay of this flat, but basically opposite me

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is a TV, which today hopefully will be on the

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wall on a rack, a wall rack for the TV,

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which would free up some space, so that'll be nice.

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It'd be weird, though. I don't want it really much

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higher than it is already quite but I'm used to

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the height of it. But maybe, yeah, maybe, a bit

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higher would be better. Actually yeah maybe, okay, Yeah, I

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could rest my back, my back, my neck like that

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and watch TV because at the moment I can't because

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I have to I can, but I'd have to just

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lower my eyes. That's lazy, isn't it. I don't even

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want to move my eyes, but my natural eyeline if

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I'll put my head back against the head of the chair,

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the back of the chair whatever is Yeah, it's higher up.

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To be fair, probably the TV the ceiling would have

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to be a lot higher. So yeah, let's forget about that.

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It doesn't really make sense. It would have to be yeah,

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higher up unless I was further away, but I'm not.

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I can't get any I can never be further away.

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But you know, in this instance, I can't get any

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further back than where I am now. So once that

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TV is up on the wall, because at the moment

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it's on two tables, two desks to gaming desks, So

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once it's on the wall, I can. I don't know

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what to do with those desks. I might just keep

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the desks there. But but but bah bah, but in reality,

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I kind of would like to go back to making

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or watching TV or watching a movie or whatever whilst

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sitting at my desk. So I haven't done that for

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a long long time. Actually, it's not that long ago,

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to be honest. Couple of months, so it's not a

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long time. Maybe a month, two months. I don't know

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how long it is since I've had the TV on

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the on those desks. It seems like ages. But at

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the same time, I remember doing it because I asked

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my neighbors downstairs to come and give me a hand,

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So I remember specifically doing it. I do I do,

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I do? I do I do, however, and it's a

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clear memory, but in reality it might have been about

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three months ago, maybe even four months ago. But then

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I don't think it was because they were talking about

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their birthdays. One was turning twenty, no one was turning

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twenty one. I think they're both turning twenty one. Her

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and a boyfriend. So one lives there and a boyfriend

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is around obviously because he's a boyfriend. So he helps

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me out with stuff, not a huge amount stuff, but

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like physical practical things, because he's got drills and stuff,

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and we've been sorting out the curtains, so he put

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the curtains up for me. I've got another pair of curtains,

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and these are soundproof blackout curtains, and he's going to

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put up a rack, a curtain rack as well, And

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both these sets of currents are going to go together.

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Which should it? Just the one already does dampen the noise,

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which is good. And what I'm probably going to do

214
00:22:12.920 --> 00:22:19.319
is do the same in the bedroom as well. And

215
00:22:19.440 --> 00:22:23.920
the good thing about it is, I mean in the summer,

216
00:22:25.880 --> 00:22:31.079
so I can sleep when it's light. I don't need

217
00:22:31.119 --> 00:22:34.519
it to be pitch black anymore. I used to when

218
00:22:34.559 --> 00:22:39.839
I was very younger, very younger, much younger. I need

219
00:22:39.839 --> 00:22:46.440
it to be completely like, not even a speck of sunshine,

220
00:22:46.960 --> 00:22:50.599
which was difficult when I was doing night shifts, which

221
00:22:50.640 --> 00:22:52.079
I did quite a lot when I was in my

222
00:22:52.160 --> 00:23:06.079
younger years, but now couldn't care really. But what it

223
00:23:06.160 --> 00:23:12.839
does do is it caused a room down because there's

224
00:23:12.880 --> 00:23:22.920
no sun and it's end. I think having like complete

225
00:23:23.039 --> 00:23:29.160
darkness is maybe I don't need it to go to sleep,

226
00:23:29.160 --> 00:23:32.079
and maybe it's useful to keep this to keep sleeping.

227
00:23:32.519 --> 00:23:41.839
I don't know. I think it's helpful this microphone keeps

228
00:23:43.319 --> 00:23:45.400
I'm going to say getting erect that's not the right

229
00:23:45.440 --> 00:23:50.519
word keeps moving up. Oh, I just see what was it?

230
00:23:50.599 --> 00:23:55.680
What it was? It was? It was a screw issue.

231
00:23:56.559 --> 00:24:05.599
The screwing issue. The the bit near my mouth. It's

232
00:24:05.640 --> 00:24:09.359
not right, it's not in my mouth, but there's a bit.

233
00:24:09.839 --> 00:24:16.880
So basically, the microphone is on none of those one

234
00:24:16.920 --> 00:24:22.039
of his army arm microphone stands so I can maneuver it,

235
00:24:22.240 --> 00:24:24.720
manipulate it so it's wherever I want it to be.

236
00:24:26.000 --> 00:24:36.160
And the microphone is being held down, and this screws

237
00:24:36.279 --> 00:24:43.440
either side that fits the microphone into the position. One

238
00:24:43.519 --> 00:24:48.279
side was nice and tight, so one of the holes

239
00:24:48.359 --> 00:24:52.200
was tight. The other one was very loose and not flappy,

240
00:24:52.240 --> 00:24:57.319
but very loose, so I just tightened it up. It

241
00:24:57.400 --> 00:24:59.880
was weird because you think if one hole was tight,

242
00:25:00.759 --> 00:25:05.720
both holes would be tight, wouldn't you. But for some reason,

243
00:25:06.079 --> 00:25:12.759
and therefore, everything was kind of holding its place, you know,

244
00:25:14.680 --> 00:25:18.720
like the it would hold the erection of the erect

245
00:25:18.960 --> 00:25:22.720
microphone like in place, so that it stayed in its

246
00:25:22.799 --> 00:25:25.960
right right, you know, because it didn't keep moving around.

247
00:25:27.359 --> 00:25:29.000
But I didn't need it, don't necessarily need it to

248
00:25:29.039 --> 00:25:31.599
be erect because I kind of have it to the

249
00:25:31.680 --> 00:25:36.559
side when it's standing straight up. I don't think you

250
00:25:36.720 --> 00:25:41.559
get the full capacity or we don't get my voice properly,

251
00:25:42.640 --> 00:25:51.079
and it's yeah, it needs to. It's a weird one

252
00:25:51.400 --> 00:25:54.279
because I can't I can't be right on the end

253
00:25:54.279 --> 00:25:56.519
of it. I can't have my mouth in the end

254
00:25:56.599 --> 00:25:59.920
of it because that can be a little bit distorted

255
00:26:00.319 --> 00:26:09.079
and it catches the SS's and the pops. So what

256
00:26:09.160 --> 00:26:13.640
I do is generally have my mouth. I generally try

257
00:26:13.640 --> 00:26:22.200
and aim for the side of it so that that

258
00:26:22.319 --> 00:26:25.240
seems a good place to be rather than on the end.

259
00:26:26.559 --> 00:26:31.000
So I mean, it's very sensitive on the end of it.

260
00:26:35.119 --> 00:26:40.160
And then two holes. I don't know how one gets

261
00:26:40.279 --> 00:26:44.039
much looser quicker because they both start off the same

262
00:26:44.119 --> 00:26:48.559
kind of well, they seemed to be the same sort

263
00:26:48.599 --> 00:26:56.240
of tightness, but one is just one's remained tight, but

264
00:26:56.279 --> 00:26:59.920
the other one is really got loose, like quite quickly.

265
00:27:02.839 --> 00:27:10.079
It's not I mean, maybe over use. So maybe me

266
00:27:10.240 --> 00:27:13.079
moved because I moved the microphone every day because I

267
00:27:13.079 --> 00:27:15.079
have to put it over there. I don't leave it

268
00:27:15.119 --> 00:27:17.559
in front of me when I'm watching Telly and eating

269
00:27:17.640 --> 00:27:22.079
and stuff. But why does only one hole get loose

270
00:27:22.759 --> 00:27:28.400
when I do that to it and it doesn't loosen

271
00:27:29.200 --> 00:27:38.119
the other hole. So that makes no sense because I

272
00:27:38.200 --> 00:27:42.240
just didn't think that doing that to it would make

273
00:27:42.279 --> 00:27:49.759
it so loose. Then you're tighten it up now. It

274
00:27:49.880 --> 00:27:56.440
was weird seeing it going from being just that hold

275
00:27:56.440 --> 00:28:00.720
I would like flat to erect, like just watching it

276
00:28:00.920 --> 00:28:06.400
moving up and staring towards the skies, like why are

277
00:28:06.400 --> 00:28:10.880
you doing this to me while I'm trying to make

278
00:28:10.920 --> 00:28:14.920
a podcast. I don't want it to be erecked when

279
00:28:14.920 --> 00:28:18.039
I'm making a podcast, as I said, I need it

280
00:28:18.119 --> 00:28:25.720
to be like sideways. Plus you know that it gets

281
00:28:26.039 --> 00:28:30.960
as I said, the end is very sensitive. So it's

282
00:28:31.079 --> 00:28:33.240
kind of if I have to keep moving it, then

283
00:28:33.240 --> 00:28:35.039
I have to clap my hands because I know I'm

284
00:28:35.079 --> 00:28:40.519
going to have to edit that out. Thank you, Thank

285
00:28:40.519 --> 00:28:47.039
you very much. So Tuesday, so it was my birthday.

286
00:28:48.480 --> 00:28:55.960
It's my birthday. Ooh ooh god. I had a bit

287
00:28:56.000 --> 00:29:00.519
of a bit of a weird time in the last

288
00:29:00.519 --> 00:29:12.559
couple of days. But it's okay. Now, what is it?

289
00:29:13.400 --> 00:29:23.680
Frida Day? I did QDA Friday, Oh Friday, QA Friday.

290
00:29:23.720 --> 00:29:29.240
So I did that. I've got another idea. Tell me

291
00:29:29.279 --> 00:29:36.279
what you think listeners letters. You know you get readers

292
00:29:36.359 --> 00:29:43.039
letters in some magazines depending on what make or magazine

293
00:29:43.079 --> 00:29:46.000
you're reading will depend you know, what kind of letters

294
00:29:46.039 --> 00:29:56.440
they are. I thought listeners letters. So once a week

295
00:29:56.920 --> 00:30:00.599
I'll make a podcast and I'll just read out your

296
00:30:00.680 --> 00:30:04.920
letters and then you know, make a little comment or something.

297
00:30:07.880 --> 00:30:11.160
I don't know if you're up for that, but this

298
00:30:11.200 --> 00:30:15.400
will mean longer letters. They don't have to be long.

299
00:30:15.640 --> 00:30:17.240
It can be a short one if you want, but

300
00:30:19.160 --> 00:30:22.799
I'm going to need a lot of less a lot

301
00:30:22.799 --> 00:30:34.640
of letters, and really send to me on my website

302
00:30:35.319 --> 00:30:42.880
as a you know, via the the thingy whatever, or

303
00:30:42.960 --> 00:30:46.279
you could I guess you could send it on Facebook,

304
00:30:49.200 --> 00:30:55.160
but not posted on the Facebook wall. This is kind

305
00:30:55.200 --> 00:30:57.920
of like send it to me by messenger or something

306
00:30:59.279 --> 00:31:02.359
and make it as long as you want. If it's

307
00:31:02.359 --> 00:31:04.559
too long, I might not read it all the way out,

308
00:31:04.640 --> 00:31:09.160
but you know, just a nice like page full and

309
00:31:09.240 --> 00:31:13.400
I'll read it anything you want to say, anything, any

310
00:31:13.440 --> 00:31:19.640
comments you got. And this isn't the same as Q

311
00:31:19.759 --> 00:31:24.279
and a Friday. You can ask me a question if

312
00:31:24.279 --> 00:31:28.319
you want, but generally I'm just more looking for your stories,

313
00:31:28.400 --> 00:31:37.200
your perspectives, what you're thinking, maybe what you're doing, talk

314
00:31:37.200 --> 00:31:41.440
about yourself. I mean, not all of them have to

315
00:31:41.480 --> 00:31:47.160
be about how wonderful I am when off the top

316
00:31:47.200 --> 00:31:48.799
of my head, I can't think what else you'd want

317
00:31:48.799 --> 00:31:53.279
to write about. But yeah, if you want to talk girl,

318
00:31:53.599 --> 00:32:00.000
talk about yourself, then you know, go through it. Yeah,

319
00:32:00.079 --> 00:32:01.960
why would anyone want to talk about anything but me?

320
00:32:02.279 --> 00:32:10.319
I can't think. Why. Oh, you're so silly? I am,

321
00:32:10.480 --> 00:32:13.880
I am, I am, I am? So what do you

322
00:32:13.880 --> 00:32:21.279
think about that idea? Listeners letters? So just send them

323
00:32:21.279 --> 00:32:26.599
to me on my website in the form of a message.

324
00:32:26.839 --> 00:32:33.079
You know, maybe I could even put on my website

325
00:32:33.319 --> 00:32:43.960
like a listeners letters thing. The reason I say perhaps

326
00:32:44.039 --> 00:32:48.160
don't post on my Facebook page is because then other

327
00:32:48.200 --> 00:32:54.920
people have read them. I kind of like I'd like

328
00:32:54.960 --> 00:32:58.000
the idea of the first time people get to read

329
00:32:58.039 --> 00:33:02.359
them is when I am, well, when I'm reading them

330
00:33:02.359 --> 00:33:10.759
out on Thursday said like I said, Thursday, not Thurdsday. Thursday,

331
00:33:10.799 --> 00:33:28.279
Thursday Turdsday. Well, oh weird word. Yeah. The weather's changing now.

332
00:33:30.319 --> 00:33:34.160
I don't mean right this second, but it's definitely started

333
00:33:34.200 --> 00:33:41.119
to get cooler, and I don't mind it. This time

334
00:33:41.279 --> 00:33:44.279
year is all right for me. I say this time

335
00:33:44.279 --> 00:33:46.640
of year, I mean it's it's only a week ago

336
00:33:46.680 --> 00:33:54.720
where it was screlching hot. But yeah, the seasons. The

337
00:33:54.880 --> 00:34:03.000
seasons not only changed very very quickly in this country,

338
00:34:04.839 --> 00:34:09.559
but they also change within the same day, so we

339
00:34:09.639 --> 00:34:13.760
have more than one season of the day. It's not

340
00:34:13.880 --> 00:34:22.920
like some countries get rainy season and you can almost

341
00:34:23.960 --> 00:34:28.880
predict that this particular time of the year it's going

342
00:34:28.960 --> 00:34:33.679
to rain and it's going to rain a lot and

343
00:34:33.719 --> 00:34:43.559
it's going to rain continuously, or monsoon season or hurricane season.

344
00:34:44.199 --> 00:34:49.039
You're going to get hurricanes and you know it, and

345
00:34:49.079 --> 00:34:52.480
it happens every year and all that stuff. It's not

346
00:34:52.559 --> 00:34:59.679
like that here we I mean, yeah, there's a few

347
00:34:59.679 --> 00:35:03.800
garant teas in the winter. It's going to be cold

348
00:35:03.800 --> 00:35:08.679
at some point in the summer, it's going to be

349
00:35:08.679 --> 00:35:16.480
hot at some point. In all the seasons, it's going

350
00:35:16.519 --> 00:35:25.199
to rain a lot, at some point, it's going to

351
00:35:25.239 --> 00:35:30.280
be windy at some point. You know, it's it's it's

352
00:35:30.320 --> 00:35:32.760
just standing stuff. So during autumn, yeah, it's going to

353
00:35:32.800 --> 00:35:36.760
be windy, stuff is going to be blown off the trees.

354
00:35:36.920 --> 00:35:48.159
That's just standing stuff. But it's not. Okah, the seasons

355
00:35:48.280 --> 00:35:54.679
don't stick to their own patch. I don't know. It's

356
00:35:54.719 --> 00:36:07.920
a little bit like mmm, if you you know, I see,

357
00:36:07.920 --> 00:36:17.719
you've got places where brown bears hibernate in the winter now,

358
00:36:19.519 --> 00:36:22.599
but they're out in the summer and they collect food,

359
00:36:22.920 --> 00:36:25.119
you know, for their hibernation or whatever in their cave.

360
00:36:28.360 --> 00:36:34.639
If it was this country, you'd see them. You might

361
00:36:34.679 --> 00:36:39.159
see them in their cave in the summer, out during

362
00:36:39.199 --> 00:36:42.199
the summer, but then also in their cave some days,

363
00:36:43.360 --> 00:36:47.239
and in the winter you might see them skiing down

364
00:36:47.239 --> 00:36:53.199
the mountain. It's just because it's a lovely day. It's

365
00:36:53.280 --> 00:36:58.039
kind of weird. It's we don't have or weird scenario.

366
00:37:02.559 --> 00:37:06.079
It's quite hard to predict. What's the prediction really for

367
00:37:06.119 --> 00:37:15.320
this country is going to be varied, were predicted predictably unpredictable.

368
00:37:19.079 --> 00:37:22.920
It might be really lovely, it might actually be really

369
00:37:23.039 --> 00:37:29.679
freezing cold in the morning, really lovely midday like almost

370
00:37:29.719 --> 00:37:37.960
like t shirt weather, and then a huge amount of

371
00:37:38.079 --> 00:37:46.599
wind in the afternoon, like late afternoon. So you've got winter, summer,

372
00:37:46.880 --> 00:37:57.440
and autumn all in one one day. And it's just, yeah,

373
00:37:57.840 --> 00:38:02.280
it's always in my lifetime, and I'd say it's pretty

374
00:38:02.360 --> 00:38:07.440
much been like that. It's very easy, I think, to

375
00:38:07.519 --> 00:38:14.480
get nostalgic about weather. You know, all in the past

376
00:38:15.320 --> 00:38:20.000
we had summers don't as summers like back then. It

377
00:38:20.119 --> 00:38:25.280
was different. Back then, Yeah, everything was different, but our

378
00:38:25.440 --> 00:38:35.719
perspective was different, wasn't it. I mean, I remember when

379
00:38:35.760 --> 00:38:41.800
I was little, when I was like a school kid,

380
00:38:42.559 --> 00:38:45.920
it wasn't you know. My memory of when I was

381
00:38:45.960 --> 00:38:51.400
about seven and eight, summers were hot. When I was

382
00:38:52.519 --> 00:38:56.440
five and six, there was some of the hottest summers

383
00:38:56.880 --> 00:39:03.679
we've ever had. I remember those summers because we had droughts.

384
00:39:03.800 --> 00:39:06.599
We had like it was proper. They said it was

385
00:39:06.599 --> 00:39:16.599
the hottest summer we've ever had in this country on record,

386
00:39:17.840 --> 00:39:25.159
I don't know has been rain in the last few days,

387
00:39:25.840 --> 00:39:28.039
So it's not like we haven't had any rain either.

388
00:39:28.440 --> 00:39:31.880
We've had rain, maybe not a lot of rain. But

389
00:39:33.360 --> 00:39:35.840
that's my knee, by the way, clicking if you're interested.

390
00:39:39.960 --> 00:39:44.639
My knee makes so much noise sometimes, you know. During

391
00:39:44.639 --> 00:39:47.800
the podcast, I'm starting to think maybe he wants to

392
00:39:47.840 --> 00:39:50.519
like go out on its own, have its own show,

393
00:39:53.840 --> 00:39:59.119
Jason's knee. What would it do though? What would a knee?

394
00:39:59.239 --> 00:40:06.679
What kind of podcast us would a knee make? I mean,

395
00:40:06.719 --> 00:40:13.440
it doesn't talk, not conventionally. I suppose all parts of

396
00:40:13.440 --> 00:40:18.119
our body talk to us, don't they They communicate in

397
00:40:18.199 --> 00:40:23.239
their own way, like physically, like that, my left knee

398
00:40:23.280 --> 00:40:28.400
just probably said good morning to me by clicking loudly.

399
00:40:31.960 --> 00:40:44.920
Maybe maybe baby, are hair do you? So? I guess really,

400
00:40:45.280 --> 00:40:50.760
even though I've got not much to talk about this week,

401
00:40:51.199 --> 00:41:01.599
it's been a fairly busy week in Thursday, it seems

402
00:41:01.599 --> 00:41:09.039
a bit pointless talking about Thursday because literally just talked

403
00:41:09.079 --> 00:41:15.840
about it a couple of days ago. So I would

404
00:41:15.840 --> 00:41:22.760
probably suggest just this. I did a podcast Goodbye Uncle

405
00:41:22.840 --> 00:41:29.440
Sausages and that that'll tell you what you know about

406
00:41:29.480 --> 00:41:38.239
that day. So it's not really very good Saturday summary?

407
00:41:38.599 --> 00:41:54.639
Is it really not? Really? Oh well, never mind? Day

408
00:41:56.159 --> 00:41:59.599
it's very quiet at the moment. That's nice. I like

409
00:41:59.639 --> 00:42:08.880
it when it's quiet, Matrosmith happy. Then it's also being

410
00:42:09.000 --> 00:42:17.639
quite quiet. I wish there was a way of communicating

411
00:42:17.679 --> 00:42:26.159
with him just verbally, just be able to really know

412
00:42:26.280 --> 00:42:34.960
what he's thinking just a day, a day's worth. And

413
00:42:35.280 --> 00:42:37.079
the thing is, if we could do that, and we

414
00:42:37.119 --> 00:42:40.880
could actually hear what dogs are really thinking, would we

415
00:42:40.960 --> 00:42:46.519
want them still to be around. I mean, if everything

416
00:42:46.559 --> 00:42:48.400
that they were thinking about just popped out of their

417
00:42:48.440 --> 00:42:54.880
mouth for a day, would I still want to have

418
00:42:54.920 --> 00:42:59.519
a dog? But then you think about it, if all

419
00:42:59.639 --> 00:43:07.320
humans had the same thing, So if everything we thought

420
00:43:07.960 --> 00:43:16.960
verbalized itself to those that were around, would anybody have friends?

421
00:43:20.760 --> 00:43:25.119
Would it be possible to even hold a friendship if

422
00:43:25.159 --> 00:43:27.519
every thought was verbalized.

423
00:43:29.360 --> 00:43:29.400
It?

424
00:43:29.639 --> 00:43:36.599
Yeah, I don't think that. I don't know if i'd

425
00:43:36.599 --> 00:43:45.519
even last a week. Yeah, people, Oh, thankfully, that's that's

426
00:43:45.599 --> 00:44:06.559
not the thing, at least I don't think so. I'm

427
00:44:06.599 --> 00:44:15.079
feeling hungry, but I'm feeling quite relaxed, quite oh you

428
00:44:15.119 --> 00:44:27.920
know whatever that is quite m just trying to think

429
00:44:28.000 --> 00:44:32.760
what next week holds. Have I Have I got any

430
00:44:32.840 --> 00:44:43.960
particular things? Now? My upper tooth of my right side

431
00:44:44.239 --> 00:44:51.039
of my mouth has chipped and there's a gap. Now.

432
00:44:51.119 --> 00:44:53.159
I'm not sure if there was always a look at

433
00:44:53.199 --> 00:45:01.119
there or it's new. And I'm not too bothered about

434
00:45:01.119 --> 00:45:09.480
it personally, it's not hurting. It's just a little just

435
00:45:09.519 --> 00:45:16.320
a little hole in my tooth. I personally am not

436
00:45:16.440 --> 00:45:18.679
too bothered about it. I mean, obviously I'm bothered enough

437
00:45:18.719 --> 00:45:20.840
to talk about it, but I'm not bothered. You know.

438
00:45:20.840 --> 00:45:24.360
It's not like, oh, I'm not going to start writing

439
00:45:24.400 --> 00:45:37.519
a book about it, but my tongue is infatuated. I

440
00:45:37.559 --> 00:45:46.639
won't leave it alone. Oh it's like me when I

441
00:45:46.679 --> 00:45:48.000
was a kid, when I was a little kid, and

442
00:45:48.199 --> 00:45:52.079
every time I got a new mummy, my new step mummy,

443
00:45:54.639 --> 00:45:59.360
his life is infatuated like a new one. I wonder

444
00:45:59.360 --> 00:46:06.400
what this one's going to be like, the worst thing

445
00:46:06.440 --> 00:46:10.119
about it. I think there should be a rule for

446
00:46:10.199 --> 00:46:15.079
all step step parents that should be in law. Meanlike

447
00:46:15.320 --> 00:46:19.480
this should be an in law rule, a law, a law.

448
00:46:19.480 --> 00:46:27.440
I suppose the when when parents, you know, sort of

449
00:46:27.480 --> 00:46:36.280
maybe split up or family splits up, the step parents,

450
00:46:38.960 --> 00:46:48.800
by law have to still by presence for the kids forever.

451
00:46:49.760 --> 00:46:56.320
A birthday, presence, Christmas presents, Yeah, that should be the law.

452
00:46:59.800 --> 00:47:06.840
And Easter and what other things could be celebrated? Well,

453
00:47:06.840 --> 00:47:12.199
why is there no Children's Day, no Son'sday? No, yes,

454
00:47:12.400 --> 00:47:15.559
Son'sday or daughter's Day. But there's a Father's Day and

455
00:47:15.599 --> 00:47:19.719
there's a mother's Day. Why no sons or daughter's Day.

456
00:47:21.519 --> 00:47:27.440
That's a genuine question, because I would say if they

457
00:47:27.480 --> 00:47:31.920
did do that, we would go along with it. So

458
00:47:31.960 --> 00:47:35.639
we do the mothers and fathers, not me. Father's Day,

459
00:47:35.760 --> 00:47:40.039
Mother's Day, I say we. But I fell into that

460
00:47:40.119 --> 00:47:43.760
trap and I've been I've been doing it ever since

461
00:47:44.719 --> 00:47:53.559
since I was seven, So why not on Mother's and

462
00:47:53.639 --> 00:48:04.000
Son's Day, Mothers and Sonsday, Sons and Daughter's Day. I mean,

463
00:48:04.159 --> 00:48:09.280
some might argue saying, oh, yeah, the orders is the parents.

464
00:48:09.320 --> 00:48:17.559
They're the ones that do everything well in sudden situations.

465
00:48:17.559 --> 00:48:23.920
That might be true, but there comes a time, especially

466
00:48:25.000 --> 00:48:31.920
at my age, possibly a lot younger, possibly a lot older,

467
00:48:33.079 --> 00:48:40.159
where a bit like I was with Uncle Sausages, I

468
00:48:40.199 --> 00:48:44.400
was looking out for him, looking after him in some way.

469
00:48:44.440 --> 00:48:50.199
It's not physically, but you know, helping him with stuff

470
00:48:50.519 --> 00:48:56.400
the last year and a half or whatever year before

471
00:48:56.440 --> 00:49:02.519
he was unwell and just a little bit. It's just

472
00:49:02.599 --> 00:49:06.440
looking out for him and helping him nothing nothing major,

473
00:49:06.800 --> 00:49:11.039
helping him with bills and talking to people on the

474
00:49:11.199 --> 00:49:15.679
phone and you know, ordering stuff and you know, things

475
00:49:15.719 --> 00:49:22.119
like just little things. And I know he wasn't my

476
00:49:22.480 --> 00:49:26.239
It wasn't my father, so you know, but if he

477
00:49:26.360 --> 00:49:36.920
had been, I would have deserved Happy Son card. I

478
00:49:36.960 --> 00:49:43.800
think happy Son's daycard because he was just one year

479
00:49:43.880 --> 00:49:48.079
younger than my dad. My Dad's seventy nine. Uncle Sausages

480
00:49:49.000 --> 00:49:53.719
it was seventy eight. He actually turned seventy eight in hospital,

481
00:49:53.800 --> 00:50:00.880
which is just freaky like it. I think he don't

482
00:50:00.920 --> 00:50:04.880
need to be in there a week. A week being

483
00:50:05.000 --> 00:50:17.880
there a week. Yeah, I think he went on the friday.

484
00:50:18.639 --> 00:50:22.840
He went in at the end of July. No, he

485
00:50:22.880 --> 00:50:29.559
went the end of June, and the first week of

486
00:50:29.679 --> 00:50:36.679
July was his birthday. And I remember, I've got it

487
00:50:36.800 --> 00:50:43.840
a birthday cake. Actually got it a bakery to bake

488
00:50:43.920 --> 00:50:46.000
it for him. I try and get him and it

489
00:50:46.039 --> 00:50:48.239
wasn't a huge, but it's quite a big cake. It

490
00:50:48.360 --> 00:50:53.760
wasn't like I mean, yeah, it wasn't like massive, like

491
00:50:53.920 --> 00:50:57.280
wedding size, but it was birthday size cake because it

492
00:50:57.320 --> 00:51:02.960
was a birthday cake and it's like cappy birthday uncle sausages.

493
00:51:03.039 --> 00:51:08.679
And he took it in. I got it done, got

494
00:51:08.719 --> 00:51:16.519
delivered to me by Uber eats, took it up to

495
00:51:16.639 --> 00:51:21.400
hospital in a taxi and put it on a little

496
00:51:22.199 --> 00:51:26.480
on those bedside table things that they can put underneath

497
00:51:26.559 --> 00:51:28.800
the you know, when they can eat on it and stuff.

498
00:51:29.039 --> 00:51:29.760
So I put it on.

499
00:51:29.719 --> 00:51:35.599
There, and.

500
00:51:41.199 --> 00:51:57.559
The idea was too, yeah, that's weird. The idea is

501
00:51:57.679 --> 00:52:04.920
to take Vinnie up with me so we could all

502
00:52:05.159 --> 00:52:09.679
like we had this little bit of an area downstairs

503
00:52:10.760 --> 00:52:15.199
which was outside, but it was still in hospital at grounds,

504
00:52:15.239 --> 00:52:18.239
but it was just secluded, and I was going to

505
00:52:18.239 --> 00:52:19.920
bring Vinnie in and we were going to go and

506
00:52:19.960 --> 00:52:24.519
spend a bit of time downstairs outside, and I got

507
00:52:24.519 --> 00:52:32.960
permission and they all organized it. And then it's you

508
00:52:33.039 --> 00:52:38.599
know how circumstances kind of muddle up, they kind of

509
00:52:39.039 --> 00:52:41.239
mess things up, or we're not mess things up, but

510
00:52:41.400 --> 00:52:47.039
just change things. So what happened is on Uncle Sasage's birthday,

511
00:52:48.719 --> 00:52:55.000
the night before or the day before, I'm walking home

512
00:52:55.199 --> 00:53:04.159
and my neighbor tells me that her, a mutual neighbor,

513
00:53:04.239 --> 00:53:08.639
Liz around the corner, was also in hospital. She'd been

514
00:53:08.719 --> 00:53:14.239
rushed to hospital and she was going to try and

515
00:53:14.280 --> 00:53:19.039
get up there, but she didn't. She couldn't get couldn't

516
00:53:19.039 --> 00:53:20.440
get up there because she didn't have a left to

517
00:53:20.480 --> 00:53:24.639
get up there and couldn't afford to get out to

518
00:53:24.639 --> 00:53:27.360
hospital or whatever. So I said to her, well, you

519
00:53:27.400 --> 00:53:31.519
can come with me. Just jump in a taxi with me,

520
00:53:32.000 --> 00:53:33.480
and we'll go and see her, and then we'll go

521
00:53:33.599 --> 00:53:35.679
and see Well, you can go and do your thing.

522
00:53:35.719 --> 00:53:38.000
I'll do my thing, but I'll come and see her,

523
00:53:38.280 --> 00:53:43.519
and then we'll go and see Uncle Sausages. And it's

524
00:53:43.559 --> 00:53:46.519
his birthday. So I've got a birthday cake and stuff,

525
00:53:46.559 --> 00:53:54.400
and she said really, I said, yeah, So I gave

526
00:53:54.400 --> 00:53:57.239
her a lift. Well, she came into taxi with me

527
00:53:58.599 --> 00:54:03.519
because she was coming and because I was going into

528
00:54:03.519 --> 00:54:06.480
a different ward to see a different patient, which was

529
00:54:06.519 --> 00:54:14.920
my neighbor, I couldn't take Vinnie, I said. I was

530
00:54:14.960 --> 00:54:18.159
a little bit disappointing. He never got to see Vinnie again.

531
00:54:18.440 --> 00:54:22.840
He had had a proper soft spot for Vinnie old

532
00:54:22.920 --> 00:54:26.280
uncle Sausages, didn't he It was quite weird because near

533
00:54:29.320 --> 00:54:35.360
the end of his stay in hospital, he stopped calling

534
00:54:35.440 --> 00:54:46.039
Vinnie Vinnie and he started calling Sausages. And I feel

535
00:54:46.079 --> 00:54:51.760
like a shit. I should change his name to sausages, sausages, sausages.

536
00:54:53.960 --> 00:54:56.599
He knows he's listening. I know his eyes are open.

537
00:54:58.079 --> 00:55:00.320
I don't know his eyes roping because I can't see them,

538
00:55:00.320 --> 00:55:23.559
but I know they are. Yeah, it's quite peaceful. Actually,

539
00:55:26.159 --> 00:55:31.320
it's nice, like a bit of peace and quiet and

540
00:55:31.519 --> 00:55:40.559
suits me. Yeah. I had a friend visit me today,

541
00:55:41.800 --> 00:55:44.079
so that was nice. I haven't seen him for ages,

542
00:55:44.400 --> 00:55:47.280
well a couple of weeks. Well, I saw him last week,

543
00:55:47.400 --> 00:55:49.480
saw me a couple of days ago, but I haven't

544
00:55:49.519 --> 00:55:52.639
seen him like to have a real chat with for

545
00:55:52.719 --> 00:55:56.760
a few months they came around and we had a

546
00:55:56.800 --> 00:56:06.000
girl chin wag. Yeah, it's been a while. April time,

547
00:56:06.039 --> 00:56:19.360
I would say maybe April, May, May, maybe June definitely,

548
00:56:19.440 --> 00:56:23.880
not after because once I got to the end of June,

549
00:56:24.280 --> 00:56:27.280
that was my summer done. I kind of I was

550
00:56:27.280 --> 00:56:43.039
spending right the way up to what date two weeks ago,

551
00:56:44.159 --> 00:56:51.519
pretty much three weeks ago, three weeks ago. It wasn't

552
00:56:51.519 --> 00:56:56.360
the whole of the summer, to be fair, but it

553
00:56:56.519 --> 00:57:08.159
was July. No, it wasn't Joel is June. You know what,

554
00:57:08.239 --> 00:57:12.639
I'm losing track of what months it was. It was

555
00:57:12.679 --> 00:57:18.920
like six weeks anyway, So I it kind of took

556
00:57:18.960 --> 00:57:22.719
up most of the summer, that period of going up

557
00:57:22.719 --> 00:57:35.719
there in that and now the summer's coming to an end.

558
00:57:36.480 --> 00:57:38.840
The one thing no one's going to be able to

559
00:57:38.880 --> 00:57:41.559
really say, or that I'm sure to hear someone say it.

560
00:57:41.559 --> 00:57:45.199
It's like we didn't even have a summer. When's the

561
00:57:45.239 --> 00:57:49.880
summer going to start? And whether or not you know,

562
00:57:49.920 --> 00:57:54.719
all these records always being the tottest, the hottest Thursday

563
00:57:54.760 --> 00:58:02.360
at two thirty in the afternoon. Ever, like what, maybe

564
00:58:03.000 --> 00:58:06.079
I don't think anyone can really say a straight face

565
00:58:06.320 --> 00:58:15.960
that's not been weather wise, a good, good weather for

566
00:58:16.000 --> 00:58:23.559
a summer, you know, definitely had a lot of days

567
00:58:23.599 --> 00:58:34.360
where it was hot, like in a row. Oh yeah,

568
00:58:35.559 --> 00:58:41.760
oh yeah, Why did you hear that? That was my tummy.

569
00:58:44.920 --> 00:58:55.440
I'm just trying to think. Yeah, his birthday was in June,

570
00:58:57.119 --> 00:59:01.719
so I'm getting modeled up with the timing. Is his

571
00:59:01.840 --> 00:59:08.880
birthday was in June, not July. His birthday was in June,

572
00:59:10.079 --> 00:59:26.000
so it's the end of May, June July. I'm actually

573
00:59:25.960 --> 00:59:28.760
gonna look at my phone because this is bugging me

574
00:59:28.800 --> 00:59:38.280
that I don't know. It's burging me. Let me have

575
00:59:38.360 --> 00:59:47.719
a look. Okay, I can find out. I can find

576
00:59:47.760 --> 00:59:54.920
out quite easily, I will do.

577
01:00:00.199 --> 01:00:00.320
Hm.

578
01:00:04.719 --> 01:00:06.639
Okay, yes, I luck.

579
01:00:20.840 --> 01:00:37.679
Oh uh okay, right, that's not the right one.

580
01:00:38.840 --> 01:00:40.000
H m.

581
01:00:44.199 --> 01:00:59.360
Well okay, this is weird. Where is it? Uh uh

582
01:00:59.760 --> 01:01:15.239
uh uh how strange? Okay, got ya.

583
01:01:18.480 --> 01:01:18.719
Right?

584
01:01:24.559 --> 01:01:26.760
All right? I got a message from the sixth of March,

585
01:01:26.840 --> 01:01:34.599
two thy and twenty four hours to Uncle's Sausages. Okay,

586
01:01:34.760 --> 01:02:11.280
this fast forward June all okay, yeah, so it was ah,

587
01:02:13.719 --> 01:02:27.480
so this is June, yes, so June July. I've got

588
01:02:27.519 --> 01:02:36.760
one here from the fourteenth of May. No, this was

589
01:02:36.960 --> 01:02:40.559
this wouldn't have been this is just normal message. Twenty

590
01:02:40.599 --> 01:02:45.320
first of June, I sent a photograph of Finny and

591
01:02:45.480 --> 01:02:50.599
Uncle Sausages repletely replied, Vinnie's looking very top very top dog,

592
01:02:50.679 --> 01:02:55.000
and thanks for sending me a nice pick. He wanted

593
01:02:55.000 --> 01:03:00.000
to say hi to his uncle Sausages and I got

594
01:03:00.320 --> 01:03:10.239
June twenty second Sunday, So I'm guessing that's the Saturday

595
01:03:10.559 --> 01:03:15.519
right the first of June. So I'm guessing that was

596
01:03:15.760 --> 01:03:27.920
when he went in the twentieth Friday, the twentieth of June. Yeah,

597
01:03:28.079 --> 01:03:33.400
so his birthday must have been the beginning of July. Wow,

598
01:03:33.519 --> 01:03:37.239
that doesn't make sense, but I suppose yeah, to the

599
01:03:37.280 --> 01:03:44.320
beginning of August twenty twentieth of June. Thing is about

600
01:03:44.360 --> 01:03:53.199
six weeks, isn't it nearly? I don't know, make it

601
01:03:53.320 --> 01:03:59.800
makes sense, but yeah, So that's just trying to figure

602
01:03:59.800 --> 01:04:03.400
out the summers of June May Jude. I mean the

603
01:04:03.480 --> 01:04:09.679
summer really kind of starts around June time. April May

604
01:04:10.000 --> 01:04:18.000
still spring, I would say, March April May spring summers

605
01:04:18.079 --> 01:04:26.960
like June, July, August, then autumn September, October, November, and

606
01:04:27.000 --> 01:04:33.840
then a winter like December, January, February, it's not that

607
01:04:34.000 --> 01:04:39.119
evenly edged out. But the weird thing about it is like, oh,

608
01:04:39.159 --> 01:04:43.880
it's cold. It's winter. Okay, yeah, it can be cold,

609
01:04:43.920 --> 01:04:47.000
and I'm not mocking anyone that's cold. I'm just saying

610
01:04:47.480 --> 01:04:53.360
for me personally, it can be cold, but it's only

611
01:04:53.400 --> 01:05:01.760
for a short period. It's now you've got you can

612
01:05:01.800 --> 01:05:07.800
have nice days in December. It could be cold, but

613
01:05:07.880 --> 01:05:10.519
you also have we can have nice days in January.

614
01:05:12.039 --> 01:05:17.320
And once you get to February, it starts to get lighter,

615
01:05:18.079 --> 01:05:24.519
starts to you know a little bit. It's it's milder.

616
01:05:25.880 --> 01:05:28.239
You know, it's weird. It might still be cold, but

617
01:05:28.280 --> 01:05:35.360
we still have nicer days. It becomes very much more springy,

618
01:05:36.400 --> 01:05:45.559
the birds are singing. Then you've got March. It's springtime again.

619
01:05:52.679 --> 01:06:01.639
So although each season doesn't last long. Mm hmm, it's

620
01:06:01.800 --> 01:06:06.719
not necessarily it's quite an okay thing I think really

621
01:06:10.400 --> 01:06:13.960
m hm. So yeah, that's what I've done this week.

622
01:06:15.880 --> 01:06:21.679
But my Saturday family, So thank you for listening. I'm

623
01:06:21.679 --> 01:06:24.559
going to have something to eat now. Oh yes, so yes,

624
01:06:24.599 --> 01:06:33.280
so yes, so thanks for listening. Remember oh remember next Thursday.

625
01:06:35.519 --> 01:06:41.719
Listeners letters, listeners letters if you're still listening, not letters

626
01:06:42.320 --> 01:06:49.280
but letters. I'm not saying listeners that I don't want

627
01:06:49.320 --> 01:06:52.800
to hear about your letters. This is about letters. Just

628
01:06:53.039 --> 01:06:55.880
you know what's going on with you and whatever you

629
01:06:55.920 --> 01:07:02.760
want to say. So thank you for listening. Remember remember

630
01:07:02.800 --> 01:07:06.400
to be kind to yourself because you deserve to be happy.

631
01:07:07.119 --> 01:07:16.639
And my Tommy's telling me feed me. So thanks a lot,

632
01:07:16.800 --> 01:07:36.079
take care bye. Relax in a more deep and meaningful way,

633
01:07:38.559 --> 01:07:43.639
maybe in a way that can not just allow you

634
01:07:44.079 --> 01:07:54.119
to feel calmer now and throughout the time we've spend

635
01:07:54.199 --> 01:08:02.159
together here, not just relaxed at the end of the

636
01:08:02.239 --> 01:08:07.599
recording when it's finished and you can enjoy that sense

637
01:08:07.719 --> 01:08:24.359
of comfort and peace, but also I think it would

638
01:08:24.359 --> 01:08:40.239
be nice to have those feelings of relaxation continue for

639
01:08:40.399 --> 01:08:52.359
longer after the recording is ended, so that you can

640
01:08:53.960 --> 01:09:04.600
still benefit from listening to my voice, maybe in a

641
01:09:04.640 --> 01:09:17.159
few hours time, perhaps tomorrow, and then by listening regularly,

642
01:09:20.239 --> 01:09:24.880
especially if you find like some people do and myself

643
01:09:24.920 --> 01:09:29.479
as well. I sometimes I find one particular recording that

644
01:09:29.680 --> 01:09:38.399
really resonates with me, and I just listen to it

645
01:09:38.439 --> 01:09:51.319
over and over again every morning, every evening. There was

646
01:09:51.319 --> 01:09:58.439
this recording from We're going back to about nineteen ninety nine.

647
01:09:58.760 --> 01:10:04.279
It wasn't hit, but it was a guided visualizations. It

648
01:10:04.399 --> 01:10:11.560
kind of was hypnosis, really, and I managed to find

649
01:10:11.600 --> 01:10:15.680
it again and it still has the same effect on me.

650
01:10:18.279 --> 01:10:28.000
And part of it was the person's voice relaxed me

651
01:10:32.039 --> 01:10:38.680
just felt so peaceful, and I'd look forward to listening

652
01:10:39.239 --> 01:10:51.359
to her in the morning and in the evening. And

653
01:10:51.640 --> 01:11:00.800
I knew before even pressing the play button that since

654
01:11:00.840 --> 01:11:05.279
I've done that, pressed the play button. This was in

655
01:11:05.319 --> 01:11:19.880
the days of CD players pressed the play button. In fact,

656
01:11:19.920 --> 01:11:23.960
it might have even been a tape tape recorder. I'd

657
01:11:23.960 --> 01:11:33.720
lie down on the bed and then even without necessarily

658
01:11:34.840 --> 01:11:45.560
listening to her words because I had them memorized. Really,

659
01:11:50.239 --> 01:11:56.239
it was as if my body knew exactly what to do,

660
01:12:01.000 --> 01:12:22.840
and the muscles just almost went into automatic relaxation, and

661
01:12:22.960 --> 01:12:36.600
I remember my mind would slow down. Now. Now I

662
01:12:37.039 --> 01:12:43.279
was listening to this recording in the early days of

663
01:12:43.359 --> 01:12:54.079
learning hypnosis, and long before I ever made any videos

664
01:12:54.199 --> 01:12:58.880
or audio recordings myself, because I didn't start doing that

665
01:12:59.039 --> 01:13:12.840
till two fas thousand and six, I knew, I knew

666
01:13:13.159 --> 01:13:25.960
how helpful I found being able to just let go,

667
01:13:28.960 --> 01:13:34.239
to have that trust in the person that I'm listening

668
01:13:34.239 --> 01:13:48.520
to knowing that it's going to be just as relaxing,

669
01:13:48.600 --> 01:13:59.159
if not more so. Each time you hear my voice,

670
01:13:59.479 --> 01:14:11.119
you may feel the same. Some people have been listening

671
01:14:11.159 --> 01:14:25.119
to me for over a decade, maybe not solidly, obviously

672
01:14:25.119 --> 01:14:31.600
not twenty four hours a day, but maybe people come back.

673
01:14:33.399 --> 01:14:48.479
Some people maybe listen every day. That's something that I

674
01:14:48.520 --> 01:15:04.560
do which you may not realize by listening, is when

675
01:15:04.840 --> 01:15:20.319
I record these recordings. Now, for example, I also am

676
01:15:20.560 --> 01:15:34.359
affected by the words that I say. So if I

677
01:15:34.399 --> 01:15:41.760
set you focus on your feet, notice your feet relaxing,

678
01:15:45.239 --> 01:15:53.159
I will be focusing on my feet. I will be

679
01:15:53.239 --> 01:16:11.359
noticing my feet relaxing. If I said focus on your hands,

680
01:16:14.119 --> 01:16:23.640
and maybe notice the difference between each hand, perhaps notice

681
01:16:23.760 --> 01:16:29.840
the the air in the room, the temperature of the room.

682
01:16:31.720 --> 01:16:42.119
On the backs of your hands. You may start to

683
01:16:42.680 --> 01:16:50.760
notice what almost feels like a very light breeze, even

684
01:16:50.800 --> 01:16:55.039
though there may not be any type of breeze at

685
01:16:55.079 --> 01:17:08.079
all where you are right now. And as you become

686
01:17:08.720 --> 01:17:23.079
aware of your hands, I'm also aware of how relaxed

687
01:17:23.359 --> 01:17:47.159
my hands our feeling now and when it comes to

688
01:17:48.680 --> 01:17:54.720
potentially drifting off to sleep, which may be the reason

689
01:17:55.039 --> 01:18:11.319
you're listening. I also feel drowsy when I make these recordings.

690
01:18:16.000 --> 01:18:32.399
I also notice my mind drifting. In fact, at times

691
01:18:34.479 --> 01:18:48.640
I've actually fallen asleep without even noticing, and then I

692
01:18:48.760 --> 01:19:00.720
carry on talking. It's only where I listen back to

693
01:19:00.760 --> 01:19:09.800
do the editing, I hear snoring, and I think, I

694
01:19:09.840 --> 01:19:19.920
don't remember snoring. I remember talking. Is this snoring was

695
01:19:20.479 --> 01:19:26.800
a pig turned up? That's why I sound like when

696
01:19:26.800 --> 01:19:37.720
I snare and I get really into the whole experience.

697
01:19:45.680 --> 01:19:54.640
I don't know how you feel. How relaxed do you

698
01:19:54.800 --> 01:20:05.760
feel in your feet, How relaxed you feel in your hands.

699
01:20:20.840 --> 01:20:33.039
I have noticed more and more that the more relaxed,

700
01:20:34.760 --> 01:20:50.600
deeper level of comfort you feel, the easier your breathing becomes.

701
01:20:57.119 --> 01:21:13.840
It's almost like that additional muscle relaxation. So this allows

702
01:21:13.880 --> 01:21:45.000
you de breve easier without necessarily focusing on your breath. However,

703
01:21:45.199 --> 01:22:14.159
being able to notice the ease in which you breathe

704
01:22:14.199 --> 01:23:04.079
so naturally, you breethe so very easily and smoothly. Whenever

705
01:23:04.159 --> 01:23:22.479
I imagine my breathing improving, when I've got my eyes closed,

706
01:23:28.520 --> 01:23:41.399
I tend to visualize a beautiful field with trees and

707
01:23:41.640 --> 01:24:21.560
flowers producing all that life giving oxygen. It feels nice

708
01:24:21.880 --> 01:24:43.680
to if nothing else, just taking some time away from everything,

709
01:24:53.920 --> 01:25:26.720
enjoying that feeling of peace, serenity with a joyful heart.

710
01:25:51.800 --> 01:26:17.319
Time seems to just drip by, so very slowly, relaxed,

711
01:26:23.199 --> 01:27:02.319
so deeply, peaceful, completely unattached to any thoughts whatsoever in

712
01:27:02.520 --> 01:28:06.920
this moment, completely free, noticing that your mind has slowed down.

713
01:28:15.199 --> 01:29:01.920
Slowed down because nothing really requires your attention. You can

714
01:29:02.159 --> 01:29:18.279
enjoy the physical sensations of allowing the stress to rip

715
01:29:19.000 --> 01:29:32.960
out of your body, to appear out of every part

716
01:29:38.800 --> 01:30:03.239
of your body, and being released from your brain. Longe

717
01:30:03.359 --> 01:30:54.800
your mind slowly but surely, the muscles sin lex relax

718
01:31:00.239 --> 01:31:50.039
acts really so very deeply, res so deeply, and the feelings,

719
01:31:52.640 --> 01:32:17.520
the pleasant feelings in your arms and shoulders, deepening each

720
01:32:17.920 --> 01:32:55.960
part of your body further and deeper and deeper. Noticing

721
01:32:59.239 --> 01:33:25.760
the feeling it's in the back of your neck, feelings

722
01:33:25.960 --> 01:34:10.680
in your wrists, muscles in the front of your body.

723
01:34:14.720 --> 01:34:58.920
I'll also feeling peaceful deeply. There's a sense of peace

724
01:35:03.359 --> 01:35:43.279
spreads through your very core. Even when you focus on

725
01:35:43.319 --> 01:36:43.880
your mind, your mind becomes beeve and slower, even deeper, relaxing,

726
01:37:06.359 --> 01:38:07.159
so very slow, your stomach. It's forllin you's stomach, your back.

727
01:38:12.479 --> 01:38:41.319
Notice Notice how relaxed you'd now feel in the hole

728
01:38:41.680 --> 01:39:14.399
of your back. In a spy from your brain all

729
01:39:14.439 --> 01:39:22.079
the way down the middle of your back, sending and

730
01:39:22.520 --> 01:39:42.199
receiving millions of messages every day, deep coomfort.

731
01:39:44.479 --> 01:39:58.600
Increasing deeply relaxed.

732
01:40:27.640 --> 01:40:28.000
You me.

733
01:40:58.560 --> 01:41:02.720
Spreading those you can almost down your spine or cord

734
01:41:07.119 --> 01:41:26.039
into air, every part of your body, your shins and

735
01:41:26.159 --> 01:42:17.760
your calf muscles. We're elberts. Feelings of peace and tranquility

736
01:42:21.680 --> 01:42:35.680
spreading through your body, tips of your toes, to your eyes,

737
01:42:40.039 --> 01:42:59.600
your fingers, all the way to your lower back. Letting go,

738
01:43:01.720 --> 01:44:12.800
re thinker, peace, drifting mind just wandering away, happy to

739
01:44:13.079 --> 01:45:17.399
let go, let go completely, let go, so tranquil the

740
01:45:17.520 --> 01:45:55.079
whole body, enjoying a sensor letting go, he even more

741
01:47:03.479 --> 01:48:19.319
peace for enjoy the space, this space of peace and safety.

742
01:48:20.239 --> 01:50:19.399
So fury fey relaxed. Yes, yuh. Maybe we can just

743
01:50:22.279 --> 01:50:31.159
focus on the different parts of your body, just to

744
01:50:31.399 --> 01:51:59.640
notice your forehead and your ris utual so lous m

745
01:52:00.119 --> 01:53:06.399
say in a sense of complete freedom, absolute freedom, drift,

746
01:53:18.680 --> 01:54:58.479
drifting Pea's for energy, peace to breathe so much easier loose.

747
01:55:19.840 --> 01:55:31.399
You may have I may not have noticed your mind

748
01:55:32.119 --> 01:56:33.600
drifting peaceful, moveingly, even more deeply in the direction of.

749
01:56:38.720 --> 01:56:51.159
Total blissful pace, blissful peace.

750
01:57:19.840 --> 01:59:19.600
Est total peace. Come so calm, letting go peace with

751
01:59:20.000 --> 02:00:30.840
mind rexed foty. So relax, so relaxed. Your body feels

752
02:00:31.159 --> 02:01:34.399
almost invisible, so very relaxed. I'm peaceful, so peaceful, real liquor,

753
02:01:50.680 --> 02:02:12.279
so peaceful, so fair. And you could start to notice

754
02:02:12.680 --> 02:02:21.680
that you are feeling more relaxed, even though I've not

755
02:02:23.439 --> 02:02:34.119
purposely focused your mind upon that sense of physical comfort

756
02:02:34.880 --> 02:02:41.680
that is growing within you throughout your body, and your

757
02:02:41.800 --> 02:02:52.359
mind starts to slow down, And that could be almost

758
02:02:52.560 --> 02:03:02.079
in recognition of I guess my speech not being particularly fast,

759
02:03:08.640 --> 02:03:19.039
and things just generally feel calmer. Just by listening to

760
02:03:19.199 --> 02:03:27.800
my voice, you give yourself an opportunity to take a

761
02:03:27.920 --> 02:03:34.680
break from the day, take a break from your life

762
02:03:35.880 --> 02:03:44.319
as it is, and to give yourself a rest, giving

763
02:03:44.359 --> 02:03:51.840
yourself permission to take some time off, and to allow

764
02:03:52.039 --> 02:03:58.159
your body to relax and allow your mind to slow down,

765
02:04:02.239 --> 02:04:10.159
which in turn releases the tension, any stresses that you

766
02:04:10.359 --> 02:04:20.279
had in your body. It's almost as if the parts

767
02:04:20.319 --> 02:04:25.479
of your body just open up, allowing the negativity out

768
02:04:32.319 --> 02:04:38.319
and at the same time replacing that negativity with positive

769
02:04:39.520 --> 02:04:47.680
heathing energy, which then fills your body up and your

770
02:04:47.840 --> 02:05:04.680
mind to also starts to appreciate those feelings of increasing confidence,

771
02:05:08.600 --> 02:05:25.119
an almost uplifting feeling, positive healing, an energy that spreads

772
02:05:25.600 --> 02:05:36.439
through your body like a wave of comfort. And all

773
02:05:36.520 --> 02:05:48.560
this comes from just allowing yourself a few minutes, maybe

774
02:05:48.720 --> 02:05:51.279
half an hour, however long you want it to be,

775
02:05:52.800 --> 02:06:04.720
to just rest and allow your mind and your body

776
02:06:06.960 --> 02:06:23.720
to almost reset itself to the settings of comfort and relaxation, calmness,

777
02:06:28.000 --> 02:06:37.359
which allows more room for feelings of pleasure and happiness

778
02:06:41.399 --> 02:06:50.239
to move around your body and into your mind, almost

779
02:06:51.039 --> 02:06:55.600
as if your mind and your body are sinking together,

780
02:07:00.119 --> 02:07:09.560
most mirroring each other with that growing positivity and calmness.

781
02:07:14.640 --> 02:07:21.840
And it feels nice. It really does feel nice to

782
02:07:22.079 --> 02:07:27.760
know that you are the one that has allowed yourself

783
02:07:31.199 --> 02:07:43.399
to feel more comfort and to experience more of this

784
02:07:45.239 --> 02:08:00.439
deep relaxation spreading throughout your body. And as I focus

785
02:08:01.960 --> 02:08:07.720
on each part of your body, you can notice that

786
02:08:07.920 --> 02:08:22.439
that part becomes even more relaxed just by focusing on it.

787
02:08:25.000 --> 02:08:34.640
It becomes even more calm and comfortable just by focusing,

788
02:08:38.720 --> 02:08:44.479
and as I move down your body, starting at your head,

789
02:08:47.159 --> 02:08:53.880
the parts that you've already focused on will continue to

790
02:08:54.039 --> 02:09:01.680
relax deeply, and those parts that with not yet focused

791
02:09:01.760 --> 02:09:15.079
on or just automatically release any remain intention in anticipation

792
02:09:15.520 --> 02:09:28.520
of even more comfort about to come. Now, I'm going

793
02:09:28.600 --> 02:09:35.520
to start by focusing on your forehead. Just being aware

794
02:09:35.840 --> 02:09:44.439
of the feelings of your forehead and any background sounds

795
02:09:46.199 --> 02:09:51.079
like mister Herbert the pigeon can just allow you to

796
02:09:51.239 --> 02:09:58.479
feel even more relaxed. Just means you're in the moment.

797
02:10:01.640 --> 02:10:06.960
This isn't this isn't a sterile environment. This is the world.

798
02:10:10.399 --> 02:10:16.479
I live in the countryside, so there's lots of nature

799
02:10:17.000 --> 02:10:27.479
sounds around. So as you focus on your forehead, just

800
02:10:27.760 --> 02:10:35.520
notice how it becomes even more relaxed as you focus

801
02:10:37.840 --> 02:10:42.319
only on my voice and that part of your body.

802
02:10:47.479 --> 02:10:55.800
Moving down to your eyes, focusing on your eyes, noticing

803
02:10:58.279 --> 02:11:07.960
how your eyelids feel so heavy yet so light at

804
02:11:08.000 --> 02:11:14.439
the same time, and all the muscles around your eyes

805
02:11:14.720 --> 02:11:29.119
relaxing completely. Moving your focus down to your mouth, your lips,

806
02:11:29.600 --> 02:11:36.000
your tongue, your teeth, and your gumbs in the whole

807
02:11:36.199 --> 02:11:50.760
of your mouth, relaxing, calm and loose, as you focus

808
02:11:51.000 --> 02:11:58.520
now on your jaw, not just the part of your

809
02:11:58.680 --> 02:12:03.119
jaw near your mouth and your chin, but all the

810
02:12:03.199 --> 02:12:07.600
way up the size of your face to your ears,

811
02:12:09.840 --> 02:12:25.720
the hole of your jaw, feeding more relaxed and calm.

812
02:12:33.920 --> 02:12:43.000
Focusing on your neck, the front of your neck and

813
02:12:43.119 --> 02:12:56.119
your throat relaxing and loose and calm. The sides of

814
02:12:56.239 --> 02:13:01.479
your neck, the right and let side of your neck

815
02:13:04.439 --> 02:13:20.239
relax and loose and calm. And now the back of

816
02:13:20.399 --> 02:13:33.199
your neck, focusing on the back of your neck, letting

817
02:13:33.439 --> 02:13:38.079
go of any tension that may have been there before,

818
02:13:39.880 --> 02:13:53.960
and enjoying that sense of increasing comfort and release that

819
02:13:54.199 --> 02:14:04.600
you can experience in the back of your neck. Moving

820
02:14:04.880 --> 02:14:11.439
down your back and moving either side of your spine

821
02:14:12.760 --> 02:14:17.439
right from the top of your back all the way

822
02:14:17.680 --> 02:14:30.319
down to the bottom of your back, down to your

823
02:14:30.439 --> 02:14:41.000
lower back. And as you move up and down your spine,

824
02:14:43.119 --> 02:14:47.560
you can feel the muscles either side of your spine

825
02:14:49.760 --> 02:15:04.319
relaxing even more. And as those muscles relax, that sense

826
02:15:04.439 --> 02:15:14.920
of comfort starts to spread outwards from your spine into

827
02:15:15.119 --> 02:15:21.720
both sides of your back, the top of your back,

828
02:15:22.600 --> 02:15:28.840
the middle and your lower back. And as you scan

829
02:15:30.560 --> 02:15:38.359
gently and slowly up and down your back. There's the

830
02:15:38.520 --> 02:15:44.359
muscles in the top of your back relax and become looser.

831
02:15:48.720 --> 02:15:54.720
The muscles in the middle of your back also seem

832
02:15:54.840 --> 02:16:04.319
to just almost divide from each other, separating and almost melting.

833
02:16:10.119 --> 02:16:16.079
And in your lower back it seems to be an

834
02:16:16.159 --> 02:16:30.359
extra special feeling of comfort that spreads into your hips.

835
02:16:32.639 --> 02:16:40.479
Sit down your lower back, into your hips, into the

836
02:16:40.680 --> 02:16:49.440
area where your cocksis are, and into your buttocks, and

837
02:16:49.520 --> 02:16:58.719
all those muscles that spread from your lower back into

838
02:16:58.799 --> 02:17:12.239
your hip area start to melt, start to really let go,

839
02:17:19.000 --> 02:17:23.799
and even know where about to focus on your shoulders.

840
02:17:25.559 --> 02:17:32.559
Your back and your spine will continue to let go,

841
02:17:35.639 --> 02:17:51.239
continue to relax so calmly, and if you focus on

842
02:17:51.399 --> 02:18:04.280
your shoulders, you may notice that they're already feeding, really loose,

843
02:18:09.440 --> 02:18:36.159
already feeding calm and feeling. Those muscles then move from

844
02:18:36.239 --> 02:18:51.760
your neck into your shoulders feel so soft and gentle,

845
02:18:55.879 --> 02:19:17.440
so smooth and calm, and the feeling in your shoulders

846
02:19:24.799 --> 02:19:33.280
seens to spread deep into your shoulders, that sense of relaxation,

847
02:19:34.520 --> 02:19:46.000
not just traveling deeply into your muscles, but also relaxing

848
02:19:48.879 --> 02:20:02.280
the bones and moving all away to underneath your arms, relaxing,

849
02:20:04.120 --> 02:20:08.920
a whole area between the tops of your shoulders and

850
02:20:09.159 --> 02:20:27.559
underneath your arms healing. You feel so relaxed and comfortable

851
02:20:28.840 --> 02:20:48.079
in your shoulders. Who sends that deep healing message into

852
02:20:48.159 --> 02:20:59.559
your arms, and you may feel almost as if you

853
02:20:59.799 --> 02:21:06.040
are arms are not even there because they're so relaxed,

854
02:21:09.239 --> 02:21:55.440
so deeply relaxed, so so calm, so loose, not feeling

855
02:21:55.760 --> 02:22:12.879
spreading all way down your arms, two elbows, including your

856
02:22:13.000 --> 02:22:39.760
elbows circumforts spreads or away into wrists, your forearments and

857
02:22:40.000 --> 02:22:55.159
your wrists being so heavy. Yet at the same time

858
02:23:02.760 --> 02:24:03.200
sunlight and gentle fercusy. Now on your hands, my hands,

859
02:24:09.479 --> 02:24:39.079
so peaceful in your hands. There's a sense of real peace.

860
02:24:50.840 --> 02:25:03.680
It just seems to I feel so familiar. Yeah, when

861
02:25:03.760 --> 02:26:08.440
your hands relax deeply Hm, yes, your fingers, A thing

862
02:26:08.760 --> 02:27:14.920
is said, a finger tips. Moving your attention to the

863
02:27:15.120 --> 02:27:45.520
front of your body, so comfortable, Moving your focus to

864
02:27:45.639 --> 02:29:32.479
your legs. A muscles in your thighs, your knees so relaxed,

865
02:30:00.159 --> 02:32:08.959
half musculs and just shames compusedly four and the feathing

866
02:32:10.399 --> 02:32:11.520
in your feet.

867
02:32:18.280 --> 02:33:00.360
Sir, peaceful, so calm, so peaceful, so calm mhm hm,

868
02:33:07.479 --> 02:33:09.079
so peaceful.

869
02:33:12.799 --> 02:33:18.079
So calm, so.

870
02:33:20.079 --> 02:33:21.399
Peace fa.

871
02:33:30.079 --> 02:33:31.639
RelA in.

872
02:33:37.000 --> 02:33:38.799
Peace, fall.

873
02:33:42.079 --> 02:33:52.680
So calm, loving that deep.

874
02:33:52.559 --> 02:34:12.760
Relaxation, to spread your chest in your stumm, letting go

875
02:34:14.920 --> 02:34:33.799
of everything. So I'm gonna start counting down now from

876
02:34:33.879 --> 02:34:42.520
twenty down to one. You can imagine in a way

877
02:34:42.600 --> 02:34:48.680
it's like just walking down some steps and each step

878
02:34:49.079 --> 02:34:55.239
or twenty steps, and each step represents a level of comfort,

879
02:34:58.760 --> 02:35:14.120
each step represents a deepening of that comfort, and the

880
02:35:14.360 --> 02:35:20.079
fervies you walk down those steps that a deeper and

881
02:35:20.280 --> 02:36:02.680
more relaxed you feel. So starting with number twenty twenty nineteen,

882
02:36:36.920 --> 02:44:20.000
eighteen seventeen, sista eight four four two too well five eight.

883
02:45:25.120 --> 02:48:27.760
Nine eight seven.

884
02:48:05.079 --> 02:50:21.239
Si five.

885
02:51:39.959 --> 02:55:18.479
Four one.

886
02:56:08.040 --> 02:56:25.040
And now as you focus on your eyes, we're gonna

887
02:56:25.120 --> 02:56:37.360
count down from ten dout one, focusing just on your eyes,

888
02:56:41.079 --> 02:56:49.600
your eyelids, the muscles around your eyes, your eye walls themselves,

889
02:56:51.120 --> 02:57:08.120
a whole area that makes up your eye. And as

890
02:57:08.239 --> 02:57:16.760
we count down from ten down to one, whilst focusing

891
02:57:17.040 --> 02:57:32.360
on your eyes, you'll become twice is relaxed with each

892
02:57:32.840 --> 02:57:45.280
number counting down that you may find the all you

893
02:57:45.559 --> 02:57:54.399
want to do is just drift off to sleep. And

894
02:57:54.559 --> 02:58:01.120
if that's what you want, then just allow yourself to

895
02:58:01.280 --> 02:58:15.879
do that. Now, focusing on your eyes, I'm going to

896
02:58:16.040 --> 02:58:25.799
begin counting down from ten down to one right now,

897
02:58:34.360 --> 03:07:32.440
ten nine eight seven yea five four three two one.

898
03:07:38.719 --> 03:07:53.440
So count and down from ten to one ten nine

899
03:07:55.120 --> 03:08:22.840
eight seven six five four three two one. And maybe

900
03:08:22.959 --> 03:08:25.879
that was a bit too quick in order to relax.

901
03:08:27.120 --> 03:08:31.319
Maybe it's a bit too fast for you to notice

902
03:08:31.600 --> 03:08:39.680
the calming of your body, maybe even a little bit

903
03:08:39.760 --> 03:08:43.840
of pressure there, like you're counting down from ten to one.

904
03:08:43.959 --> 03:08:47.319
Would you expect me to do man, expect me to

905
03:08:47.399 --> 03:08:57.239
stick gold floppy just because you're counting down. We could

906
03:08:57.280 --> 03:09:01.000
try it again, but this time I'll go this lower

907
03:09:03.239 --> 03:09:08.120
this time, as you focus on the whole of your

908
03:09:08.159 --> 03:09:16.520
body before we focus on your legs, just notice how

909
03:09:16.639 --> 03:09:30.719
your body does start to feel more relaxed with every

910
03:09:30.879 --> 03:10:03.920
number that I count down ten nine eight seven six

911
03:10:12.360 --> 03:11:21.319
five four three two one. And just notice how how

912
03:11:21.399 --> 03:11:31.479
you feel generally, how your body feels. It's not necessarily

913
03:11:31.559 --> 03:11:41.959
even about counting down from ten to one. It's that

914
03:11:42.280 --> 03:12:01.959
space that you have, that space between being active physically

915
03:12:02.159 --> 03:12:10.920
or mentally to just sitting or lying down and just

916
03:12:11.200 --> 03:12:17.079
being there, not doing anything, not saying anything, not needing

917
03:12:17.319 --> 03:12:22.799
to think about anything. So it opens up a space,

918
03:12:23.799 --> 03:12:32.920
you know, a bit of a space, a gap. And

919
03:12:33.040 --> 03:12:37.600
the more I came down from ten to one, the

920
03:12:37.680 --> 03:12:45.680
bigger that gap becomes. So there's that gap of calmness,

921
03:12:47.079 --> 03:13:02.760
of comfort, relaxation. It's a nice feeling, and it moves

922
03:13:04.319 --> 03:13:14.239
those stresses or discomforts physically or emotionally, moves them away.

923
03:13:21.000 --> 03:13:22.000
Allows you.

924
03:13:24.680 --> 03:13:25.200
To just.

925
03:13:28.159 --> 03:13:34.920
Slow down, someone to count again from ten down to one,

926
03:13:35.319 --> 03:13:45.559
and notice that gap widening, the gap. And as it widens,

927
03:13:45.639 --> 03:13:51.680
it's almost like the stress and attention falls into the

928
03:13:51.760 --> 03:15:01.479
gap gives you that distance, that space. Now ten nine, eight, seven, six, five,

929
03:15:12.639 --> 03:16:22.760
four three two one. Now, how does your body feel.

930
03:16:24.639 --> 03:16:24.799
Now?

931
03:16:37.520 --> 03:16:52.799
Can you notice do you feeling calmer, the feeling more

932
03:16:53.239 --> 03:17:20.639
relaxed as we now focus on your legs, just your legs.

933
03:17:36.639 --> 03:17:56.760
We're just gonna start with focusing on your thighs. Of course,

934
03:17:56.879 --> 03:18:01.760
it's not the most exciting thing to be doing because

935
03:18:05.200 --> 03:18:07.879
I'm sure like most of your body is not a

936
03:18:08.000 --> 03:18:20.399
lot going on right now. Just focusing on the whole

937
03:18:20.520 --> 03:18:26.920
of your thighs, the tops of your thighs, the sides

938
03:18:27.079 --> 03:18:33.479
of your thighs, the bottoms of your thighs, your outer

939
03:18:33.680 --> 03:18:38.760
thighs and your inner thighs, basically the whole of your

940
03:18:38.840 --> 03:18:47.760
thigh that leads into your hip and it goes down

941
03:18:47.920 --> 03:18:57.559
to your knee joints. Now, this is a big area.

942
03:19:02.040 --> 03:19:07.000
It's a very heavy area. It's very strong, probably the

943
03:19:07.120 --> 03:19:21.799
strongest muscles in your body or in your thighs. But

944
03:19:21.840 --> 03:19:30.280
I don't think we perhaps give enough attention to our thighs.

945
03:19:36.200 --> 03:19:46.959
Perhaps we don't acknowledge how important our thighs are to

946
03:19:47.159 --> 03:20:07.760
our lives, how much they actually do for us all

947
03:20:07.879 --> 03:20:18.319
through our lives. And it may seem to sound really weird,

948
03:20:18.399 --> 03:20:26.799
but I think that all of our body parts, especially

949
03:20:26.920 --> 03:20:34.559
our thighs, need some TLC, a bit of love shown,

950
03:20:35.559 --> 03:20:53.520
a bit of acknowledgement. I thank you gratitude for what

951
03:20:53.639 --> 03:21:02.719
our thighs do for us. And I know this may

952
03:21:02.959 --> 03:21:08.600
sound a bit strange. Maybe you think, why am I?

953
03:21:09.399 --> 03:21:12.200
Surely I should be out in the garden hugging a

954
03:21:12.319 --> 03:21:20.680
tree or something. Well, it's hard to set a microphone

955
03:21:20.760 --> 03:21:23.799
up on a tree. That's why I'm doing this indoors.

956
03:21:23.840 --> 03:21:27.319
Otherwise I would be outside hugging a tree. Now I

957
03:21:27.440 --> 03:21:36.200
can't see the television from the tree. If you move

958
03:21:36.280 --> 03:21:45.600
down to your knees getting such an important part, and

959
03:21:46.200 --> 03:21:50.639
I think we don't necessarily I'll speak for myself here,

960
03:21:53.120 --> 03:21:58.399
I don't necessarily appreciate all that my knees do for me.

961
03:22:00.159 --> 03:22:04.840
Or I have a problem with my knee. It's occasionally,

962
03:22:04.879 --> 03:22:09.879
if I ever, maybe i'll bash it, or it's aching

963
03:22:10.040 --> 03:22:16.399
for some reason. It's then that I realize how much

964
03:22:16.559 --> 03:22:20.200
it does. You know, the benefit of being able to

965
03:22:21.120 --> 03:22:30.319
use my legs without any kind of physical discomfort is

966
03:22:31.159 --> 03:22:39.879
a beautiful thing that's possibly not appreciated until it's temporarily removed.

967
03:22:41.040 --> 03:22:48.040
You know that's comfort. But as you focus on your knees,

968
03:22:50.200 --> 03:22:55.840
regardless of how your knees feel, you can have that

969
03:22:56.120 --> 03:23:02.239
sense of gratitude and love to your knees for all

970
03:23:02.399 --> 03:23:14.600
that they do for you. And you can still have

971
03:23:14.760 --> 03:23:18.920
that attention on your thighs and maybe notice how your

972
03:23:19.040 --> 03:23:30.879
thighs feel. Maybe you've noticed that they are relaxing more

973
03:23:32.680 --> 03:23:44.280
deeply as you focus now on the bottoms of your legs,

974
03:23:44.799 --> 03:23:50.120
your shins and your calf muscles and the bones between

975
03:23:50.360 --> 03:23:56.520
your knees and your feet incorporate, and of course your

976
03:23:56.639 --> 03:24:09.719
ankles so important. Anyone that's had even like the slightest

977
03:24:10.159 --> 03:24:16.200
sprain of an ankle knows how how much we take

978
03:24:17.520 --> 03:24:26.319
our ankles for granted, And it's kind of strange in

979
03:24:26.440 --> 03:24:31.600
a way when you think that. You know, logically, our

980
03:24:31.680 --> 03:24:35.120
wrists are a lot thinner than the rest of our arms,

981
03:24:36.239 --> 03:24:39.760
which is okay, it doesn't I can't see any problem

982
03:24:39.760 --> 03:24:44.639
with that because we're just picking stuff up. But our

983
03:24:44.760 --> 03:24:50.559
ankles so much thinner than the rest of our legs,

984
03:24:57.000 --> 03:25:01.440
and from a physics perspective or logical even it doesn't

985
03:25:01.479 --> 03:25:07.479
really make sense that all this weight would ultimately be

986
03:25:08.559 --> 03:25:18.600
resting on your ankles then leading to your feet. That

987
03:25:19.200 --> 03:25:27.399
thin area, a thin bone. Yeah, it does so much

988
03:25:27.520 --> 03:25:34.559
great work. Supports us, supports our body for a lifetime,

989
03:25:39.319 --> 03:25:49.040
helps us to balance, helps you to get around and

990
03:25:49.200 --> 03:26:03.200
be mobile. And there's the calf muscles. Of course, when

991
03:26:03.239 --> 03:26:06.360
I was younger, I couldn't see the point in calf muscles.

992
03:26:07.120 --> 03:26:11.840
It didn't seem to do anything. Okay, if I walked

993
03:26:11.879 --> 03:26:15.559
around on tiptoes, then my calf muscles get some work.

994
03:26:16.959 --> 03:26:19.520
But of course that's not true. The calf muscles are

995
03:26:19.559 --> 03:26:29.479
being used whenever we use our legs, and your shins

996
03:26:32.760 --> 03:26:41.760
there to protect your lower legs. Shaped in a way

997
03:26:43.600 --> 03:26:55.680
almost as a protector for the bone, leading of course

998
03:26:55.799 --> 03:27:05.920
to your ankles and your feet. But we're not going

999
03:27:06.000 --> 03:27:08.120
to focus on your feet. We're just going to focus

1000
03:27:08.200 --> 03:27:14.879
on the legs. I realize that now that I've mentioned

1001
03:27:14.920 --> 03:27:19.600
your feet, it probably focuses on them anyway, for maybe

1002
03:27:19.680 --> 03:27:25.799
I should focus on your feet a little bit. You

1003
03:27:25.879 --> 03:27:30.319
can have them in your awareness the same as you

1004
03:27:31.120 --> 03:27:35.000
have your thighs in your awareness. Even though we haven't

1005
03:27:35.040 --> 03:27:40.840
been focusing on your thighs a few minutes, we've been

1006
03:27:40.879 --> 03:27:55.280
focusing on your ankles, there's still that sensation of comfort

1007
03:27:58.040 --> 03:28:09.959
in your thighs and this that movement of energy because

1008
03:28:10.000 --> 03:28:16.959
the thighs hold lots of different sensations. Of course, there's

1009
03:28:17.040 --> 03:28:21.760
the muscles, the big straw muscles that we have in

1010
03:28:21.840 --> 03:28:35.680
our thighs, But the skin on the outside of the thighs,

1011
03:28:36.719 --> 03:28:41.399
as in the outside of all of our body, can

1012
03:28:41.440 --> 03:28:52.840
be very sensitive, sensitive to the touch, sensitive to temperature

1013
03:28:59.399 --> 03:29:06.440
and insight. Hired your thighs, the bones, there's the muscle,

1014
03:29:06.680 --> 03:29:11.760
there's the blood, vessels, the archrees. It's all this stuff

1015
03:29:11.879 --> 03:29:20.600
that's inside your thighs. And I guess sometimes it'd be

1016
03:29:20.719 --> 03:29:24.840
nice if you could actually put your fingers inside your

1017
03:29:24.920 --> 03:29:31.120
thighs and a message, so you can message on the outside,

1018
03:29:31.360 --> 03:29:34.280
of course, but to be able to get deep into

1019
03:29:34.360 --> 03:29:39.159
the muscles and to be able to just message inside

1020
03:29:39.239 --> 03:29:46.239
your thighs, message in the bones of your leg message

1021
03:29:46.319 --> 03:29:55.559
in all the veins, and just gently heaving your thighs,

1022
03:29:59.479 --> 03:30:04.680
and you could moved down message and inside your knees,

1023
03:30:06.200 --> 03:30:13.000
just message in those bones, but with healing fingertips, spreading

1024
03:30:13.079 --> 03:30:18.840
that healing energy deep into the joints of your knees.

1025
03:30:24.239 --> 03:30:27.959
Of course, there's the back of your your knee, you know,

1026
03:30:28.040 --> 03:30:34.079
the inside crease where your knee is. It's a very

1027
03:30:34.280 --> 03:30:40.159
sensitive area vere it feels very nice when you stroke it.

1028
03:30:41.559 --> 03:30:44.920
That might be because it's an area that's not really

1029
03:30:45.120 --> 03:30:51.600
touched very often. It's almost like a hidden part, that

1030
03:30:51.920 --> 03:30:58.639
crease in your legs. It's almost it's like a part

1031
03:30:58.799 --> 03:31:03.639
that has a sensitivity, which is a little bit different.

1032
03:31:11.479 --> 03:31:21.399
Of course, it's protected by your legs. So you can

1033
03:31:21.479 --> 03:31:26.799
imagine putting your fingers into that crease in your legs,

1034
03:31:32.200 --> 03:31:36.239
that folding between your legs. You can just massage with

1035
03:31:36.319 --> 03:31:43.440
your fingertips. Imagine your fingertips going inside massage in the

1036
03:31:44.120 --> 03:31:53.399
muscle tissue. You can of course field the bones of

1037
03:31:53.520 --> 03:32:05.399
your knees, heading through your fingertips, and then as you

1038
03:32:05.520 --> 03:32:11.280
go down to your calf muscles, and that's the part

1039
03:32:11.319 --> 03:32:15.440
I'd like to be able to really put my fingertips

1040
03:32:15.559 --> 03:32:25.000
deep inside my calf muscles, massage in every single tissue

1041
03:32:25.120 --> 03:32:36.280
of that muscle, healing every part, and then doing the

1042
03:32:36.399 --> 03:32:44.520
same for my shins, massage in and gently stroking the bones,

1043
03:32:46.319 --> 03:32:52.000
gently stroking them, healing in a loving way, because they

1044
03:32:52.120 --> 03:32:58.479
deserve to be treated as the precious bones that they are.

1045
03:33:00.120 --> 03:33:03.319
Our legs are so precious as in all the other

1046
03:33:03.479 --> 03:33:11.559
parts of our body, and more precious of anyture on

1047
03:33:11.719 --> 03:33:28.000
the planet. When you start to think about your legs

1048
03:33:28.159 --> 03:33:39.280
in this way, it can change your perspective. It might

1049
03:33:39.479 --> 03:33:46.079
sound a bit a bit silly to start with the

1050
03:33:46.239 --> 03:33:54.399
idea of having love for your legs, showing appreciation for

1051
03:33:54.520 --> 03:34:00.559
your thighs, wanting to be able to put your hands

1052
03:34:01.559 --> 03:34:08.399
in your thighs and massage the muscles and the bones,

1053
03:34:10.280 --> 03:34:16.000
and to get your fingers deep in their releasing all tension,

1054
03:34:18.879 --> 03:34:27.479
just to show how much you care about your legs,

1055
03:34:28.360 --> 03:34:32.120
how much you care for what your legs do for

1056
03:34:32.239 --> 03:34:45.879
you regularly, your knees, your calves, your ankles, the strength

1057
03:34:46.040 --> 03:34:54.079
of your ankles, considering how thin they are compared to

1058
03:34:54.200 --> 03:35:00.920
the rest of your legs, especially your thighs. Yet they're

1059
03:35:01.040 --> 03:35:13.319
so strong, so flexible, absolutely amazing things. Your ankles are

1060
03:35:17.159 --> 03:35:22.239
truly a gift because of what they do for you,

1061
03:35:27.719 --> 03:35:34.680
supporting all that weight. Regardless of how what weight you are,

1062
03:35:35.840 --> 03:35:40.639
even if you only ate stone, there's still a lot

1063
03:35:40.680 --> 03:35:47.360
of weight for these little ankles. Now I'm a lot

1064
03:35:47.600 --> 03:35:57.520
heavier than eight stone doubled out, Yet my ankles support

1065
03:35:57.600 --> 03:36:04.959
my body all the time, or they do give off

1066
03:36:05.000 --> 03:36:10.639
a sigh of relief when I sit down, have my

1067
03:36:10.680 --> 03:36:19.639
whole legs do my feet feet also go and my

1068
03:36:19.760 --> 03:36:47.319
toes clap. I'm so happy. Your legs really are amazing.

1069
03:36:49.920 --> 03:36:53.559
And I know that talking about talking about your legs

1070
03:36:53.719 --> 03:37:00.200
is probably possibly among the most most boring things as

1071
03:37:00.239 --> 03:37:07.360
you ever heard anyone say. Possibly you're boring or not.

1072
03:37:08.959 --> 03:37:24.440
Everything I said is true. Your legs are amazing. Your

1073
03:37:24.559 --> 03:37:37.120
legs deserve not just respect, they deserve to relax deeply.

1074
03:37:44.440 --> 03:37:47.760
They deserve to take some time out of the day

1075
03:37:49.959 --> 03:38:18.719
to just let go completely. The legs really can relax.

1076
03:38:26.360 --> 03:38:30.319
And because the legs are so such a most you

1077
03:38:30.399 --> 03:38:36.040
know very important part of your body. When you relax

1078
03:38:36.120 --> 03:38:42.040
your legs, the rest of your body also naturally follows

1079
03:38:43.399 --> 03:38:57.840
in that journey of comfort. I can feel it in

1080
03:38:57.959 --> 03:39:06.760
my hips. Hips feel really loose, and also my lwer

1081
03:39:06.879 --> 03:39:13.719
back as well. My lower back really feels it feels stretched,

1082
03:39:14.840 --> 03:39:17.879
even though I'm just sitting in a chair and there's

1083
03:39:18.000 --> 03:39:23.239
no stretching as far as I'm aware that I'm doing,

1084
03:39:24.200 --> 03:39:26.799
but it's almost as if the muscles are just relaxed

1085
03:39:26.879 --> 03:39:32.440
so much that there is a natural stretch as the

1086
03:39:32.600 --> 03:39:54.879
tension has reduced a lot. And I'm now going to

1087
03:39:54.959 --> 03:40:02.399
count down from ten down to one, and you can

1088
03:40:02.520 --> 03:40:31.280
continue to fill wonderfully relaxed. Ten nine eight, seven, six, five,

1089
03:40:35.920 --> 03:41:03.959
four three two one relax. So I'm just going to

1090
03:41:04.079 --> 03:41:09.440
count down and fire down to one. And as a countdown,

1091
03:41:10.719 --> 03:41:15.479
if you just focus on the numbers, just the numbers

1092
03:41:17.159 --> 03:41:26.120
counting down, and notice how you feel in this moment

1093
03:41:27.879 --> 03:41:32.280
as you hear the numbers counting down, knowing that those

1094
03:41:32.440 --> 03:41:45.479
numbers counting down represent you feeling calmer, not just in

1095
03:41:45.600 --> 03:41:54.120
your body, but also relaxing your mind. Just notice how

1096
03:41:54.200 --> 03:41:59.920
you feel. There's nothing to do, there's nothing to say,

1097
03:42:00.680 --> 03:42:17.760
there's nothing to think about starting with number five four

1098
03:42:27.280 --> 03:43:03.040
three two one. Now, as you notice the gradual letting

1099
03:43:03.159 --> 03:43:12.559
go the tension in your body, you may also begin

1100
03:43:12.879 --> 03:43:18.840
to notice and be aware of how your mind is

1101
03:43:19.920 --> 03:43:27.760
starting to slow down. This is just a natural thing

1102
03:43:28.239 --> 03:43:35.639
that happens. It's not really a special procedure. It's just

1103
03:43:35.840 --> 03:43:42.040
natural because as your body relaxes, your mind also starts

1104
03:43:42.120 --> 03:43:46.799
to relax. And the more your mind relaxes, the more

1105
03:43:46.840 --> 03:43:52.079
your body relaxes. It's just a continuous circle of relaxation.

1106
03:43:58.120 --> 03:44:06.639
And is that harmness that comes from relative quietness. You know,

1107
03:44:06.799 --> 03:44:12.399
even even if there's background sounds either your side online,

1108
03:44:14.120 --> 03:44:20.040
it's still going to be quite calm. You know, you

1109
03:44:20.120 --> 03:44:24.760
haven't got the television on, there's no music in the

1110
03:44:24.840 --> 03:44:28.079
background unless you're listening to the recording with music. Of course,

1111
03:44:32.959 --> 03:44:35.079
you're very likely not going to be sitting in a

1112
03:44:35.200 --> 03:44:38.319
room with other people. Of course you might be, but

1113
03:44:39.639 --> 03:44:42.879
generally it's more ideal if you can do this on

1114
03:44:43.000 --> 03:44:54.319
your own, so no distractions, and when you stop thinking

1115
03:44:54.399 --> 03:45:11.559
about stuff, relaxation automatically rises. A sense of comfort starts

1116
03:45:11.639 --> 03:45:20.399
to grow, and without trying to build it up into

1117
03:45:20.479 --> 03:45:32.600
something fantastical or something magical, this is just a natural process,

1118
03:45:34.959 --> 03:45:45.840
something that's easy to accomplish. In fact, it's almost the

1119
03:45:46.159 --> 03:45:52.840
sense of relaxing completely happens really when you put no

1120
03:45:53.040 --> 03:45:57.600
effort into it. It's not something that you can really force.

1121
03:46:00.360 --> 03:46:09.600
Is something that happens naturally. And part of the process

1122
03:46:10.000 --> 03:46:21.200
of this recording and others is simply two allow you

1123
03:46:23.600 --> 03:46:34.440
to take advantage of this space this time, to just

1124
03:46:38.639 --> 03:46:46.200
let go, to just be here, to be in tune

1125
03:46:49.879 --> 03:47:02.000
with how you feel, yet with the intention of wanting

1126
03:47:02.280 --> 03:47:14.360
to relax deeply and maybe even to fall asleep, depending

1127
03:47:14.600 --> 03:47:20.799
on what it is that you wish for yourself in

1128
03:47:20.959 --> 03:47:37.120
this moment. As we know, relaxing is the majority of

1129
03:47:37.239 --> 03:47:41.840
the process of falling asleep. The actual falling asleep part

1130
03:47:42.079 --> 03:47:50.280
is the tiny bit of the end. The deeper relaxed

1131
03:47:50.559 --> 03:48:12.079
do you become, the easier you find yourself drifting. You

1132
03:48:12.239 --> 03:48:19.239
can also, if you choose stay focused on my voice

1133
03:48:21.040 --> 03:48:47.799
and really enjoy the process of gradually relaxing each muscle

1134
03:48:52.440 --> 03:49:19.319
in your body effortlessly and just observing the sensation of

1135
03:49:19.559 --> 03:49:35.200
letting go completely. This time, I'm going to count from

1136
03:49:35.440 --> 03:49:45.600
six down to one, and you can notice your mind

1137
03:49:48.239 --> 03:49:56.479
calming down more with each number that you hear me say,

1138
03:50:01.159 --> 03:51:04.879
naturally feeling calm and slow and peaceful, six five four

1139
03:51:36.959 --> 03:53:11.280
three two one, being aware of how your mind has

1140
03:53:11.600 --> 03:53:40.000
slowed right down, sinking deeply into relaxation. And as you

1141
03:53:40.239 --> 03:53:48.879
focus on your mind, you may notice that there are

1142
03:53:49.040 --> 03:53:59.159
some thoughts still there, maybe some stubborn thoughts that for

1143
03:53:59.319 --> 03:54:12.120
some reason and perhaps need your attention. It's what you

1144
03:54:12.239 --> 03:54:25.280
can do is send love to those thoughts. Sprinkle those

1145
03:54:25.520 --> 03:54:35.680
thoughts with love like all petals from a flower. Just

1146
03:54:35.840 --> 03:54:43.479
sprinkle it over them, petals filled with love towards those thoughts,

1147
03:54:44.079 --> 03:54:50.399
to let those thoughts know that you're not abandoned in them.

1148
03:54:51.879 --> 03:54:59.639
You just need them. You require them to just calm down,

1149
03:55:01.920 --> 03:55:06.360
slow down, quiet down.

1150
03:55:10.040 --> 03:55:10.440
For now.

1151
03:55:18.360 --> 03:55:23.319
So as you focus on those remaining thoughts, as we

1152
03:55:23.520 --> 03:55:28.719
count down this time from seven down to one, with

1153
03:55:28.920 --> 03:55:42.799
each number, just imagine sprinkling those flower petals of love, kindness,

1154
03:55:44.399 --> 03:55:56.239
gratitude over those thoughts, which will allow them to just

1155
03:55:57.639 --> 03:56:13.000
melt away, relaxed deeply. With every number, those thoughts will

1156
03:56:13.079 --> 03:56:49.799
become more and more relaxed, starting with number seven six

1157
03:57:07.719 --> 03:59:01.879
five four three two one. And is it now, notice

1158
03:59:02.120 --> 03:59:22.760
how relaxed your feeling in your body? We're going to

1159
03:59:23.239 --> 03:59:37.239
focus on your hands, because the more relaxed your hands are,

1160
03:59:39.600 --> 03:59:58.680
the more relaxed your body and mind are. And this

1161
04:00:00.559 --> 04:00:10.719
you focus on your hands and your fingers. There's nothing

1162
04:00:11.239 --> 04:00:15.959
needed to be done. There's no clenching of fists or

1163
04:00:17.040 --> 04:00:27.319
tents in the fingers or anything like that. It's just

1164
04:00:27.799 --> 04:00:41.840
noticing and focusing on your hands, noticing how they feel,

1165
04:00:56.479 --> 04:01:06.959
because the more last your hands feel, the calmer your

1166
04:01:07.200 --> 04:01:19.079
mind feels, and the more comfort you feel throughout your body.

1167
04:01:24.280 --> 04:01:54.680
And you may have already noticed your mind is starting

1168
04:01:58.319 --> 04:02:26.319
to dressed fain, just on your hands and fingers, allowing

1169
04:02:26.959 --> 04:02:41.360
them to experience a real deepening of that relaxation in

1170
04:02:41.520 --> 04:02:43.680
your hands and fingers.

1171
04:02:49.200 --> 04:02:49.760
More.

1172
04:02:52.680 --> 04:03:11.559
And more relaxed. With each knock number from eight down

1173
04:03:11.680 --> 04:03:24.479
to one, you can almost feel that healing and relaxing

1174
04:03:24.959 --> 04:03:41.079
energy spreading into your hands and fingers, becoming year more

1175
04:03:43.280 --> 04:03:58.959
relaxing with each number you hear, going down from eight

1176
04:03:59.719 --> 04:07:27.399
down uh to one, drifting, drifting again, starting with number eight, seven, six, five, four, three, two,

1177
04:08:16.559 --> 04:08:25.879
just being here now, nothing to think about, nothing to do,

1178
04:08:27.479 --> 04:08:41.399
nothing to say, and everything just feels calmer. And this

1179
04:08:41.719 --> 04:08:49.319
is your natural state of being. This is how you

1180
04:08:49.600 --> 04:08:56.520
just normally feel when you take away all that other

1181
04:08:56.879 --> 04:09:03.840
stuff that we add, you know, things like stress and

1182
04:09:04.079 --> 04:09:19.399
worrying and overthinking and the anxiety tension just generally thinking

1183
04:09:19.479 --> 04:09:25.559
about stuff. You take that away, which is what we do.

1184
04:09:26.319 --> 04:09:38.200
What we do now you're left with a real sense

1185
04:09:38.840 --> 04:09:51.360
of peacefulness which comes to you very quickly, because ultimately

1186
04:09:52.000 --> 04:10:05.600
it's just a feeling, a feeling of comfort. It's almost

1187
04:10:05.760 --> 04:10:09.360
as if you've gone inside yourself and you've found a

1188
04:10:09.559 --> 04:10:23.479
special place where everything is peaceful, a place where you

1189
04:10:23.680 --> 04:10:34.200
can feel relaxed and your natural sense of comfort, a

1190
04:10:34.319 --> 04:10:42.840
place where you can be you, where you can accept

1191
04:10:42.920 --> 04:10:49.000
yourself for who you are, a place where you're not

1192
04:10:49.200 --> 04:10:59.559
trying to please anybody else ever, a place where you

1193
04:10:59.760 --> 04:11:09.360
can actually not just love yourself, but in some ways

1194
04:11:09.440 --> 04:11:18.559
more importantly, you can like yourself appreciate who you are.

1195
04:11:27.440 --> 04:11:34.040
That sense of gratitude is in the air all around you.

1196
04:11:41.680 --> 04:11:49.520
That's also a place where you can actually feel the

1197
04:11:49.879 --> 04:12:05.120
healing energy soaking into your body. Heathing energy soaking into

1198
04:12:05.239 --> 04:12:15.239
your body, and that healing energy spreads through your veins,

1199
04:12:19.000 --> 04:12:25.879
traveling to each and every single part of your body,

1200
04:12:31.799 --> 04:12:36.399
and you start to realize that actually that healing energy,

1201
04:12:38.879 --> 04:12:45.280
it's not just entered into your brain, it's become part

1202
04:12:45.799 --> 04:12:57.079
of your brain, and that spinal fluid is now mixed

1203
04:12:57.200 --> 04:13:08.319
with healing energy, not just allowing you to feel so

1204
04:13:08.559 --> 04:13:20.440
much more relaxed and healthy in this moment, but also

1205
04:13:23.399 --> 04:13:30.879
you start to realize to actually, what's happening now with

1206
04:13:31.040 --> 04:13:40.680
that healing, relaxing energy spreading through your body is actually

1207
04:13:41.120 --> 04:13:51.319
changing your life. It's actually changing the way you're going

1208
04:13:51.440 --> 04:13:58.200
to feel not just now, but tomorrow and the next day.

1209
04:14:00.120 --> 04:14:07.600
As your health improves, not just your physical health, but

1210
04:14:07.719 --> 04:14:15.159
your mental health. Things that used to bother you in

1211
04:14:15.280 --> 04:14:22.840
the past, for some reason, no longer have the effect

1212
04:14:23.360 --> 04:14:32.280
that they used to because something has changed deep within you.

1213
04:14:37.360 --> 04:14:43.760
Maybe things that used to cause you to feel anger

1214
04:14:47.600 --> 04:14:57.680
no longer have that power to control you the way

1215
04:14:57.760 --> 04:15:05.799
they seem to be able to before. As you realize

1216
04:15:06.840 --> 04:15:19.239
that you're the one who decides what affects you, you're

1217
04:15:19.760 --> 04:15:29.639
the one who decides to feel relaxed and calm when

1218
04:15:30.559 --> 04:15:45.479
you choose to enjoy noticing these natural developments of healing

1219
04:15:48.040 --> 04:15:56.600
continuing to grow and improve your life day by day,

1220
04:16:02.520 --> 04:16:10.760
including of course, your ability to relax so much easier

1221
04:16:15.719 --> 04:16:25.280
and sleeping. It's the most natural thing in the world

1222
04:16:26.760 --> 04:16:35.079
to you, because falling asleep is something that you've done

1223
04:16:38.120 --> 04:16:45.799
so many times in your life, and you know that

1224
04:16:46.000 --> 04:16:51.239
you were born, as we all were, with the ability

1225
04:16:52.879 --> 04:17:03.159
to fall asleep naturally. We were born with that ability

1226
04:17:06.120 --> 04:17:20.360
to just drift off into a deep, healing sleep. Even

1227
04:17:20.440 --> 04:17:25.200
when we're kids, sometimes will fall asleep when we don't

1228
04:17:25.239 --> 04:17:31.200
even want to try to take a stay awake. Maybe

1229
04:17:31.280 --> 04:17:34.639
it's a birthday in the morning, or it's Christmas or

1230
04:17:35.479 --> 04:17:38.559
holiday or something we look forward to. We don't want

1231
04:17:38.600 --> 04:17:43.120
to go to sleep. But the more we want to

1232
04:17:43.159 --> 04:17:52.440
stay awake, the more we just start to drift. And

1233
04:17:52.559 --> 04:17:56.520
the more you fight drifting, the more you try to

1234
04:17:56.600 --> 04:18:01.559
stop yourself and drift in a shape, the deeper and

1235
04:18:01.799 --> 04:18:13.399
stronger that drifting becomes. Because we're born not just with

1236
04:18:13.600 --> 04:18:20.040
the need to relax deeply and to naturally fall asleep,

1237
04:18:23.280 --> 04:18:36.600
but it's our birthright, it's part of our DNA. And

1238
04:18:36.840 --> 04:18:42.319
sometimes as we get older in life, perhaps at times

1239
04:18:43.200 --> 04:18:56.200
we have forgotten that relaxing completely is not only a

1240
04:18:56.479 --> 04:19:20.680
wonderfully pleasant experience, it's also really easy. It's very very

1241
04:19:21.200 --> 04:19:27.040
easy to let go because that's all it is. It's

1242
04:19:27.280 --> 04:19:41.920
just deciding to let go and when you press the

1243
04:19:42.040 --> 04:19:52.440
play button on my recordings, you have given permission for

1244
04:19:52.600 --> 04:20:01.000
my voice to relax you. When you press that play button,

1245
04:20:02.000 --> 04:20:12.959
you've given me permission for my words to affect you

1246
04:20:13.639 --> 04:20:30.120
in a positive, only a positive way. Opening up your

1247
04:20:30.280 --> 04:20:53.000
mind two useful and healing suggestions that can have such

1248
04:20:53.040 --> 04:21:05.159
an amazing effect on how you feel right now, as

1249
04:21:05.280 --> 04:21:16.159
well as those changes that continue long after the recording ends,

1250
04:21:17.879 --> 04:21:27.000
Those changes within you to continue to flourish and grow,

1251
04:21:31.559 --> 04:21:45.239
transforming your life in a positive, beautiful way, allowing you

1252
04:21:45.879 --> 04:21:52.120
to move forward in your life in the direction that

1253
04:21:52.479 --> 04:22:09.600
you choose for yourself. And this feeling, this feeling that

1254
04:22:09.840 --> 04:22:25.959
you can experience of safety, comfort, calmness, just feels so nice.

1255
04:22:35.239 --> 04:22:47.959
It's such a healthy place to be, and that positivity

1256
04:22:49.319 --> 04:23:08.360
grows within you each and every day. Moving forward, you're

1257
04:23:08.440 --> 04:23:19.280
going to find that you're more relaxed physically and in

1258
04:23:19.399 --> 04:23:28.200
your mind is more relaxed. And it's not that you're

1259
04:23:28.399 --> 04:23:34.079
thinking slower. It's just that your mind will be less

1260
04:23:34.840 --> 04:23:46.440
clogged up with unnecessary negativity because from now on, your

1261
04:23:46.639 --> 04:23:56.360
mind rejects negativity. From now on, you're going to start

1262
04:23:56.639 --> 04:24:12.920
noticing when negativity arises, and you can just say stop, stop,

1263
04:24:15.799 --> 04:24:22.559
and that negativity will turn around and leave you alone.

1264
04:24:30.559 --> 04:24:49.879
Stop and that negativity will disappear. And as you notice

1265
04:24:50.159 --> 04:24:58.520
that you feel way more relaxed than you probably expected,

1266
04:25:04.639 --> 04:25:14.200
you can now congratulate yourself because you're the person that

1267
04:25:14.360 --> 04:25:20.479
has done this. You are the one that has opened

1268
04:25:20.680 --> 04:25:28.360
your mind up to the simple facts that you can

1269
04:25:28.840 --> 04:25:33.440
feel more relaxed in your body and in your mind.

1270
04:25:39.680 --> 04:25:45.559
You've opened your mind up to the birthright of being

1271
04:25:45.639 --> 04:26:02.479
able to just fall asleep easily when you choose. And

1272
04:26:02.600 --> 04:26:09.559
that's a nice feeling, don't you think it feels nice?

1273
04:26:09.680 --> 04:26:19.040
Doesn't it? To feel calm? All that healing energy is

1274
04:26:19.159 --> 04:26:30.000
spreading through your body and your mind to spend time

1275
04:26:30.280 --> 04:26:41.040
in that a special place where negativity can no longer enter.

1276
04:26:47.479 --> 04:26:56.719
Negativity is banned. It's bad, it's not allowed. Intrigue doesn't

1277
04:26:57.000 --> 04:27:01.440
it doesn't. This doesn't deserve to be here, doesn't belong here.

1278
04:27:05.200 --> 04:27:20.079
Negativity has no place in your life. Which makes room

1279
04:27:20.280 --> 04:27:51.200
feel more comfort, more heathing, more relaxation, more peace. It

1280
04:27:51.319 --> 04:28:16.799
feels nice, doesn't it. Just let go with everything. I'm

1281
04:28:16.840 --> 04:28:21.000
going to count down now from twenty down to one.

1282
04:28:24.399 --> 04:28:30.920
You can continue to relax if you choose, you can

1283
04:28:34.120 --> 04:28:44.559
drift to sleep with every number you hear me say,

1284
04:28:48.920 --> 04:28:56.239
you can fell twice as relaxed, or if you choose,

1285
04:28:56.399 --> 04:31:20.920
you can fell twice a sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

1286
04:31:27.479 --> 04:31:27.719
Four.

1287
04:32:01.120 --> 04:32:10.959
This is your time to just take a break, your

1288
04:32:11.120 --> 04:32:21.799
time to relax, to allow your mind to slow down,

1289
04:32:30.520 --> 04:32:44.559
to give yourself a permission to take a break from everything.

1290
04:32:49.280 --> 04:32:53.760
And you're the only person that can make that decision.

1291
04:32:56.639 --> 04:32:59.360
You're the only person that can actually tell your mind

1292
04:33:04.159 --> 04:33:28.439
to just relax, to just take some time off so

1293
04:33:28.599 --> 04:33:33.400
that you can focus on your body, getting in touch

1294
04:33:33.720 --> 04:33:48.400
with how you feel physically, and in the process of

1295
04:33:51.200 --> 04:33:55.959
this body scan where you focus on different parts of

1296
04:33:56.040 --> 04:34:06.840
your body, those parts that you focus on and observe.

1297
04:34:09.799 --> 04:34:18.159
Even though you're not purposely requesting for those parts of

1298
04:34:18.240 --> 04:34:25.720
your body to relax, it's kind of expected. You expect

1299
04:34:27.119 --> 04:34:34.759
when you listen to my voice to feel more relaxed naturally,

1300
04:34:40.279 --> 04:34:48.720
because when you're listening to me, your attention is focused

1301
04:34:50.439 --> 04:35:01.639
on my words, and as my words guide you to

1302
04:35:01.799 --> 04:35:14.159
focus on those parts of your body, your focus increases,

1303
04:35:21.279 --> 04:35:37.639
which actually calms your mind. And when your mind calms down,

1304
04:35:42.520 --> 04:36:04.599
your body relaxes. And when your body calms down, your

1305
04:36:04.759 --> 04:36:21.599
mind relaxes. And even though we've not really started the

1306
04:36:21.759 --> 04:36:34.439
focus on your body, you can already feel that healing

1307
04:36:34.680 --> 04:36:49.159
energy spreading through your body, pushing out stress and tension,

1308
04:36:53.319 --> 04:37:00.599
healing all the parts of your body, including your skin,

1309
04:37:01.759 --> 04:37:08.639
your bones, your blood, all of your organs inside your body,

1310
04:37:10.080 --> 04:37:16.840
all of the muscles, all of the fat, all of everything,

1311
04:37:18.680 --> 04:37:24.880
every hair on your body is filled with that healing energy.

1312
04:37:32.880 --> 04:37:48.639
And when your brain fills with that healing energy, the

1313
04:37:48.880 --> 04:38:13.279
feeling of comfort and relaxation increases, deeply increases in a

1314
04:38:13.360 --> 04:38:28.279
way to your mind starts to feel perhaps bit drowsy

1315
04:38:33.560 --> 04:38:44.080
because it's not needed, and it may start to drift

1316
04:38:52.880 --> 04:38:59.520
if that's what's needed. So if you're listening to this

1317
04:39:01.639 --> 04:39:05.840
and what you need is deep relaxation, that's what you get.

1318
04:39:08.040 --> 04:39:14.919
If what you need is to fall asleep naturally and

1319
04:39:15.159 --> 04:39:23.720
easily as your mind drifts, that's also what will happen.

1320
04:39:29.439 --> 04:39:37.159
Because by pressing that play button on the podcast and

1321
04:39:37.439 --> 04:39:43.759
listening to me, you give permission for your body and

1322
04:39:43.919 --> 04:39:55.919
your mind. In fact, you give the command to your

1323
04:39:56.000 --> 04:40:07.279
body and your mind to relax deeply and to drift

1324
04:40:07.439 --> 04:40:16.319
off to sleep, if that's what you want or need.

1325
04:40:24.000 --> 04:40:29.680
And as I focus on the different parts of your body,

1326
04:40:34.639 --> 04:40:43.479
you may start to just drift. And then you come

1327
04:40:43.560 --> 04:40:48.840
back again and you hear me talking and I'm focusing

1328
04:40:49.000 --> 04:40:59.759
on a different part of your body, you may find

1329
04:41:00.080 --> 04:41:09.040
yourself drifting. You don't realize you're drifting until you stop

1330
04:41:09.200 --> 04:41:18.279
drifting and you're alert again to my voice. Focusing on

1331
04:41:18.439 --> 04:41:24.000
a different part of your body starts to relax even deeper,

1332
04:41:28.439 --> 04:41:36.880
because that drifting is basically you already in the sleep zone.

1333
04:41:43.400 --> 04:41:48.400
And the more you drift, the longer you drift, and

1334
04:41:48.520 --> 04:41:59.040
the longer you drift, eventually that drifting continues into sleep,

1335
04:42:04.000 --> 04:42:08.880
and that's the last you remember until you wake up

1336
04:42:13.360 --> 04:42:18.439
in your own time when you experience the right amount

1337
04:42:18.599 --> 04:42:27.439
of sleep for you, because when you do and if

1338
04:42:27.520 --> 04:42:41.759
you do fall asleep, it's extremely pleasant, so relaxing, so deep,

1339
04:42:43.279 --> 04:43:03.639
healing sleep. It feels so nice to relax into your

1340
04:43:03.759 --> 04:43:13.279
own body and mind as you feel that heathing energy

1341
04:43:13.319 --> 04:43:26.360
is spreading through it, relaxing us so deeply, relaxing use

1342
04:43:26.880 --> 04:43:43.880
so so deeply. As we start to focus on your eyes,

1343
04:43:51.759 --> 04:44:38.479
moving down to your jaw, down to your neck, your shoulders, alms, hands, fingers,

1344
04:44:45.799 --> 04:45:17.840
your chest, the stomach, you back, your spine, your hips,

1345
04:45:25.720 --> 04:46:09.639
you legs, your feet, you chose and feedingeeings, spreading and

1346
04:46:09.919 --> 04:46:23.919
growing inside your body, feeling you up. Now let's focus

1347
04:46:24.040 --> 04:46:33.959
again on parts of your body, focusing this time on

1348
04:46:34.080 --> 04:46:46.919
your forehead. Now on your mouth, your lips, your tongue,

1349
04:46:50.159 --> 04:47:06.240
the whole of your mouth. Focus then on your fingers.

1350
04:47:11.599 --> 04:47:16.200
Maybe you could move your fingers a little bit. You

1351
04:47:16.360 --> 04:47:31.959
can focus on each one individually, both hands and even

1352
04:47:32.080 --> 04:47:35.720
though as you focus on both of your hands now

1353
04:47:37.400 --> 04:47:45.639
they almost seem to just melt into one where there

1354
04:47:45.720 --> 04:47:49.400
is your right hand start in your left hand end,

1355
04:47:52.959 --> 04:48:05.080
almost as if just mix together. Now focusing on your knees,

1356
04:48:11.000 --> 04:48:34.000
just noticing how your knees feel. Now, focusing on your elbows,

1357
04:48:36.759 --> 04:48:49.159
focusing on both of your elbows, just observing the feeling

1358
04:48:51.880 --> 04:49:23.799
of your elbows. Now focusing Absurding the back of your neck,

1359
04:49:33.759 --> 04:50:11.240
feeling the energy on the back of your neck, absurd

1360
04:50:13.759 --> 04:50:33.080
your ankles, being aware of physical sensations in your ankles,

1361
04:51:33.119 --> 04:51:52.040
noticin now your toes, on both of your feet, being

1362
04:51:52.279 --> 04:52:47.799
aware how you to feel right now ninety then high

1363
04:52:47.880 --> 04:53:37.279
your entire body fails noticing your mind feels now, letting go,

1364
04:53:46.080 --> 04:54:27.439
letting go, letting go everything, letting go, letting go, letting

1365
04:54:28.159 --> 04:54:55.000
go everything, everything. I'm gonna start now, and I would

1366
04:54:55.080 --> 04:54:57.360
like you just, first of all, just to see yourself

1367
04:54:58.919 --> 04:55:05.119
lying down on that message table, lying on your front.

1368
04:55:06.400 --> 04:55:14.360
Your head is supported, your arms are supported, and you

1369
04:55:14.439 --> 04:55:21.080
feel comfortable and breathing. It's really easy, and you feel

1370
04:55:24.599 --> 04:55:27.560
you feel confident in how you look as well. So

1371
04:55:28.000 --> 04:55:32.159
there's none of that issue of body problems or shyness

1372
04:55:33.080 --> 04:55:41.200
because I'm a professional and this is a therapy session,

1373
04:55:42.000 --> 04:55:49.919
so none of that stuff matters whatsoever. This is about you.

1374
04:55:52.799 --> 04:55:58.560
This is about how you feel and how you can

1375
04:56:00.200 --> 04:56:05.639
joy that sense of comfort and relaxation that comes from

1376
04:56:07.040 --> 04:56:12.720
letting go and allowing my hands and my fingers to

1377
04:56:12.840 --> 04:56:24.279
relax you by a message your body. So I want

1378
04:56:24.319 --> 04:56:29.240
to start off just by placing my hands on the

1379
04:56:29.319 --> 04:56:34.200
back of your head, just gently, just you can feel

1380
04:56:34.360 --> 04:56:42.799
what my hands feel like really on you. So you

1381
04:56:42.919 --> 04:56:45.159
can maybe feel the warmth of my hands on the

1382
04:56:45.200 --> 04:56:50.959
back of your head. With my hands to the side

1383
04:56:51.000 --> 04:56:55.599
of your head, not pressing, but just holding there very gently,

1384
04:56:58.560 --> 04:57:01.560
maybe over your ears, and a little bit on your face,

1385
04:57:02.799 --> 04:57:08.040
just so you can feel my hands so you can

1386
04:57:08.119 --> 04:57:21.319
become accustomed to them. And now put my hands on

1387
04:57:21.400 --> 04:57:25.639
the back of your head again and gently let them

1388
04:57:25.799 --> 04:57:38.119
slide down onto the back of your neck. You can

1389
04:57:38.200 --> 04:57:48.000
feel my hands gently stroke in the back of your

1390
04:57:48.119 --> 04:57:54.840
neck to start with, just so you can get used

1391
04:57:54.919 --> 04:58:00.439
to the feeling my hands on your skin. Get custom

1392
04:58:00.560 --> 04:58:08.720
to realize that you're safe and it's all good, it's

1393
04:58:08.799 --> 04:58:18.919
all fine. And I'm going to start gently messaging the

1394
04:58:19.119 --> 04:58:35.759
muscles in the back of your neck with both hands. Now,

1395
04:58:35.799 --> 04:58:42.080
this is a very trusting situation, really, because our necks

1396
04:58:42.119 --> 04:58:46.439
are so fragile and to have someone have their hands

1397
04:58:47.119 --> 04:58:52.119
around your neck in that way can sometimes be problematic

1398
04:58:52.240 --> 04:58:57.799
for people, which is why massages are quite good, because

1399
04:58:57.840 --> 04:59:06.400
it allows you to relax and to get in touch

1400
04:59:06.639 --> 04:59:23.520
with trust, to feel peaceful and calm. And there's a

1401
04:59:23.639 --> 04:59:32.360
massage the sides of your neck, gently moving from the

1402
04:59:32.439 --> 04:59:36.279
bottom of your neck. It would be sort of near

1403
04:59:36.319 --> 04:59:39.599
where your shoulders start, I guess, all the way up

1404
04:59:41.680 --> 04:59:47.159
to your jaw your ears kind of area that side

1405
04:59:47.159 --> 04:59:52.200
of your neck. Of course, it's a lot longer than

1406
04:59:52.560 --> 05:00:08.560
the front of your neck. Then message in the back

1407
05:00:08.639 --> 05:00:17.279
of your neck, especially that area where perhaps we hold tension,

1408
05:00:21.520 --> 05:00:26.040
and there's that area's message. You can actually feel a

1409
05:00:26.200 --> 05:00:34.159
sense of release in the back of your neck and

1410
05:00:34.319 --> 05:00:39.599
maybe you can breathe it out as well. Notice how

1411
05:00:39.680 --> 05:00:52.639
it feels. Notice how you feel. And then moving down

1412
05:00:52.880 --> 05:00:57.520
to that area between your neck and your shoulders, that

1413
05:00:57.799 --> 05:01:06.400
muscle area, starting to message that area on both sides.

1414
05:01:08.599 --> 05:01:10.840
I mean, this would be the area that a lot

1415
05:01:10.840 --> 05:01:13.080
of people would message if they were going to give you,

1416
05:01:14.040 --> 05:01:19.479
like a shoulder message. Even that's not technically the shoulders,

1417
05:01:20.040 --> 05:01:22.520
but it's all the muscles that lead to the shoulders

1418
05:01:24.360 --> 05:01:29.200
from the neck and the game that can hold tension

1419
05:01:30.279 --> 05:01:36.439
and stress. And when massaged sometimes a nice deep message

1420
05:01:36.599 --> 05:01:44.000
is useful. And you decide how deep that message is,

1421
05:01:55.319 --> 05:02:00.720
and just allow my knuckles to just to dig in

1422
05:02:02.319 --> 05:02:11.840
to get to those muscles and to reading relaxed all

1423
05:02:11.919 --> 05:02:29.360
the time being firm yet gentle with you and just

1424
05:02:29.599 --> 05:02:38.520
stroking down the area to your actual shoulders, moving to

1425
05:02:38.680 --> 05:02:49.520
the muscles of your shoulders and maybe initially just pulling

1426
05:02:49.639 --> 05:02:53.520
up the shoulders a little bit of the table just

1427
05:02:53.599 --> 05:02:57.200
to give you a little bit of a stretch, but

1428
05:02:57.400 --> 05:03:06.200
very gently, and you've got the muscles at the front

1429
05:03:06.279 --> 05:03:09.000
of your shoulders, the sides.

1430
05:03:08.799 --> 05:03:09.360
Of the back.

1431
05:03:17.479 --> 05:03:21.919
Again, this is a part that can really take quite

1432
05:03:21.919 --> 05:03:29.680
a bit of pressure, quite a bit of needing. If

1433
05:03:30.119 --> 05:03:38.000
if you wish to really release the tension to really

1434
05:03:38.119 --> 05:03:44.959
get into those muscles and can let your fingers in there.

1435
05:03:46.040 --> 05:03:51.599
The can feel really nice. Sometimes it's just being stroked

1436
05:03:51.720 --> 05:04:01.520
gently or being massaged quite strongly. It can all be

1437
05:04:01.599 --> 05:04:11.880
beneficial to the reaxation with the muscles in your shoulders.

1438
05:04:21.799 --> 05:04:31.599
Now to move down your arms, we do one arm

1439
05:04:31.680 --> 05:04:42.080
at a time, starting with your right arm. Well ideas

1440
05:04:42.240 --> 05:04:46.560
I just lift your arm up, just hold it to

1441
05:04:46.680 --> 05:04:54.080
the side of you by way, still be attached, and

1442
05:04:54.200 --> 05:05:08.759
I just message the tops of your arms all the

1443
05:05:08.840 --> 05:05:27.479
way down to your forearms into your wrists, gently massaging

1444
05:05:33.360 --> 05:05:39.799
that parts, the softer part which is the underpart of

1445
05:05:39.880 --> 05:05:45.759
the arm, which leads to the crease in your elbow,

1446
05:05:46.360 --> 05:06:01.759
the inside. It's much more sensitive skin. Sometimes just having

1447
05:06:01.880 --> 05:06:20.720
that stroked and feel really nice, pleasurable and relaxing. Now

1448
05:06:20.880 --> 05:06:31.599
moving down to your right hand, just holding your hand

1449
05:06:34.919 --> 05:06:44.680
in both of my hands, just pressing gently on the

1450
05:06:44.759 --> 05:06:52.599
back of your hand and stretching your fingers ever slightly

1451
05:06:55.919 --> 05:07:02.840
at the same time pressing down a messaging each finger

1452
05:07:10.840 --> 05:07:14.880
and then starting to message the palms of the hand.

1453
05:07:21.599 --> 05:07:32.599
Just turning the hand gently, stretching it gently, and actually

1454
05:07:32.720 --> 05:07:40.240
having your handheld can really be an emotional experience sometimes

1455
05:07:41.279 --> 05:07:45.919
even if it is a stranger. So when you don't

1456
05:07:46.040 --> 05:07:51.240
know very well, like a massage person or a therapist,

1457
05:07:51.400 --> 05:08:06.360
maybe because it's intimate and you can feel nice, you

1458
05:08:06.439 --> 05:08:17.040
can feel safe. And as I put that right arm

1459
05:08:17.240 --> 05:08:25.200
back down where it was, we're gonna do the same

1460
05:08:25.360 --> 05:08:36.919
with your left arm, exactly the same. Massage in the

1461
05:08:37.080 --> 05:08:42.560
muscles in your arm all the way down to your rest,

1462
05:08:46.720 --> 05:08:56.520
stroking the inside of your arm, just being gentle or

1463
05:08:56.599 --> 05:09:10.560
as firm as you require, and then massaging your left hand,

1464
05:09:17.080 --> 05:09:27.119
stretching the fingers gently, massaging the palm of your left hand.

1465
05:09:39.279 --> 05:10:07.840
You feel so so relaxing, so comforting, and just rest

1466
05:10:08.000 --> 05:10:20.400
your left down, back down. Start to massage your back,

1467
05:10:22.159 --> 05:10:30.159
the biggest part of your body, starting at the top,

1468
05:10:33.400 --> 05:10:37.360
starting again where we already have been, the area at

1469
05:10:37.400 --> 05:10:43.840
the top in between his shoulders, near your neck. Going

1470
05:10:43.959 --> 05:10:48.599
back a massage in that area again, but this time

1471
05:10:49.000 --> 05:11:02.040
moving downwards, taking a downward stroke to the middle of

1472
05:11:02.080 --> 05:11:10.159
your back, working from the outside inwards it's a massage

1473
05:11:10.279 --> 05:11:17.799
in the your back, but the outsides of your back.

1474
05:11:21.720 --> 05:11:22.799
The parts.

1475
05:11:25.040 --> 05:11:37.880
Where your arms would maybe rest against, almost the part

1476
05:11:38.000 --> 05:11:51.400
that connects your front to your back. Just massaging down

1477
05:11:53.599 --> 05:12:02.880
firmly but gently, as firm as you want, moving down

1478
05:12:03.119 --> 05:12:06.759
and moving across a little bed, and moving all the

1479
05:12:06.799 --> 05:12:14.680
way down again, be very gentle yet firm as you choose.

1480
05:12:21.119 --> 05:12:25.759
Eventually we get to the spine. We can message the

1481
05:12:25.919 --> 05:12:30.119
muscles and either side of your spine from the top

1482
05:12:30.200 --> 05:12:36.240
of your neck all the way down to your lower back.

1483
05:12:42.439 --> 05:12:48.799
We can do that a few times. Sometimes people use

1484
05:12:51.680 --> 05:12:57.799
the knuckle or the two fingers and just go your

1485
05:12:57.959 --> 05:13:03.240
side of the spine almost just push down, go all

1486
05:13:03.279 --> 05:13:07.040
the way down to the bottom of the spine, each

1487
05:13:07.240 --> 05:13:17.799
time releasing tension and opening up the body, stretching your

1488
05:13:17.840 --> 05:13:24.639
body so that you feel more relaxed but at the

1489
05:13:24.759 --> 05:13:41.080
same time rejuvenated. And now I'm going to move to

1490
05:13:41.240 --> 05:13:49.759
one side, to your right side, and from the bottom

1491
05:13:49.840 --> 05:13:55.520
of your ribs to your pelvis, I'm going to message

1492
05:13:56.639 --> 05:14:01.959
that area of your back. I'll stretch over the other

1493
05:14:02.080 --> 05:14:07.599
side and I'll pull the muscles gently and massage and

1494
05:14:07.759 --> 05:14:12.159
push from one end that side or way to my

1495
05:14:12.360 --> 05:14:17.400
side to the middle of fact to where your spine

1496
05:14:17.560 --> 05:14:24.520
is massaging that side of your spine the opposite side

1497
05:14:24.599 --> 05:14:32.479
to where I'm standing. It's almost like kneading bread. There's

1498
05:14:32.520 --> 05:14:39.639
that big area which is firm yet lots there to massage.

1499
05:14:44.840 --> 05:14:49.119
Potentially one of the most important places to actually have

1500
05:14:49.680 --> 05:14:57.080
a massage because you really feel it. You really feel

1501
05:14:57.279 --> 05:15:02.639
the release and the pleasure of having your lower back massaged.

1502
05:15:05.840 --> 05:15:11.479
It releases so much from your body that's not useful,

1503
05:15:14.680 --> 05:15:20.240
starting a healing process which will continue long after this

1504
05:15:20.479 --> 05:15:32.560
recording is over. The message in this part of your

1505
05:15:32.599 --> 05:15:38.000
body not only feels really good for you, it's actually

1506
05:15:38.119 --> 05:15:42.119
fun to do because it is, as I said, like

1507
05:15:42.319 --> 05:15:47.479
kneading bread. It's a part that you can really get

1508
05:15:47.680 --> 05:15:55.040
hold of and really massage deeply. If that's your choice,

1509
05:16:03.080 --> 05:16:04.959
then I'm going to move over to the other side

1510
05:16:05.000 --> 05:16:11.479
of your body and do the same with the opposite

1511
05:16:11.599 --> 05:16:20.880
part of your lower back, kneading and messaging from your

1512
05:16:21.080 --> 05:16:27.720
sides all the way to the middle of your back

1513
05:16:28.319 --> 05:16:41.919
where your spine is pressing and kneading firm and gentle

1514
05:16:42.080 --> 05:16:51.919
at the same time. It feels so releasing this mixture

1515
05:16:52.000 --> 05:17:07.360
of pleasure, comfort, release, calmness, relaxation or mixed together. Plus

1516
05:17:07.439 --> 05:17:11.880
there's that feeling from your stomach as it's being stretched.

1517
05:17:13.759 --> 05:17:16.880
Even though you're in your stomach now, you can feel

1518
05:17:16.959 --> 05:17:20.759
it being stretched because that whole area is connected to

1519
05:17:20.840 --> 05:17:32.200
your stomach. Now we're going to move or move further

1520
05:17:32.400 --> 05:17:37.080
up to your top of your body and I we

1521
05:17:37.240 --> 05:17:45.319
did the same this time, starting with your upper back,

1522
05:17:45.840 --> 05:17:51.040
put my hands forward over and messing massage in that

1523
05:17:51.319 --> 05:17:58.000
area up to your spine, from the side of your

1524
05:17:58.040 --> 05:18:03.279
body up to your spine. So some of that massage area,

1525
05:18:03.959 --> 05:18:09.959
the muscle tissue or whatever fatty tissue even will be

1526
05:18:10.240 --> 05:18:15.479
possibly from your chest because or connected the chest and

1527
05:18:15.599 --> 05:18:22.159
the back connect together. I'm going to be massaging and

1528
05:18:22.319 --> 05:18:27.520
just pulling some of that skin from your side up

1529
05:18:29.200 --> 05:18:37.880
and massaging that area of your upper back all the

1530
05:18:37.959 --> 05:18:44.560
way to your spine. And then I'll move down a

1531
05:18:44.639 --> 05:18:47.520
bit and I'll continue with the middle of your back

1532
05:18:47.680 --> 05:18:56.919
doing exactly the same thing as gentle as deep as

1533
05:18:57.000 --> 05:19:08.599
you choose. H. Now I'll move the other side again

1534
05:19:08.720 --> 05:19:13.240
and do the exact same thing with the top of

1535
05:19:13.319 --> 05:19:23.159
your back on the other side, from pretty much underneath

1536
05:19:23.240 --> 05:19:36.959
your arm area really to your spine, and then continuing

1537
05:19:37.080 --> 05:19:43.959
that all the way down, including the lower your middle

1538
05:19:44.000 --> 05:20:00.799
of your back. Now I'm gonna go to your thighs,

1539
05:20:02.159 --> 05:20:07.599
the backs of your thighs, and the sides of your thighs,

1540
05:20:11.840 --> 05:20:20.799
starting with your right leg. Massage in the back and

1541
05:20:20.919 --> 05:20:29.479
the sides of your thighs gently and firmly. There's a

1542
05:20:29.599 --> 05:20:32.959
lot of muscles there. It's an area that can be

1543
05:20:33.159 --> 05:20:37.400
very tense at times and maybe needs a little bit

1544
05:20:37.479 --> 05:20:41.080
more pressure than the rest of the body. That's up

1545
05:20:41.159 --> 05:20:51.319
to you. You can gently stroke the back of your

1546
05:20:51.439 --> 05:20:57.319
legs where you know, opposite your knee joint or underneath

1547
05:20:57.360 --> 05:21:10.360
your knee joint, very sensitive the gentle area, and working

1548
05:21:10.520 --> 05:21:17.919
down to your calf muscles. Massage in your calf muscles

1549
05:21:18.840 --> 05:21:32.119
thoroughly and deeply, if you choose, using both hands and fingers,

1550
05:21:32.680 --> 05:21:45.919
digging deep to your ankles, in the back of your

1551
05:21:46.919 --> 05:21:52.919
back of your ankles, just gently massage in that area,

1552
05:21:58.360 --> 05:22:04.560
maybe lifting the leg and stretching in a little bit.

1553
05:22:14.680 --> 05:22:29.840
Moving to the right foot, massage in the bottom of

1554
05:22:29.919 --> 05:22:44.319
your feet and the size of your feet, gently but

1555
05:22:45.319 --> 05:22:56.159
firm enough so they don't tickle, and just allow the

1556
05:22:56.319 --> 05:23:02.159
pleasure that you get from having your feet massaged to

1557
05:23:02.360 --> 05:23:08.959
just overtake you as I continue to message your feet,

1558
05:23:11.400 --> 05:23:19.400
the bottoms of your feet, the sides, your arches, your heel.

1559
05:23:21.799 --> 05:23:24.040
You can put a lot of pressure into your heel

1560
05:23:24.840 --> 05:23:29.840
and it feels amazing, Yet the arches need to be

1561
05:23:29.959 --> 05:23:41.639
a bit more gentle. Stretching your toes gently, the message

1562
05:23:41.720 --> 05:23:47.759
in the bottoms of your toes with my fingers, each

1563
05:23:47.880 --> 05:24:01.520
one individually. Moving over to the left leg to do

1564
05:24:01.720 --> 05:24:10.439
exactly the same thing. Starting at the top of the thighs,

1565
05:24:12.639 --> 05:24:15.200
work in the back of the thighs and the sides,

1566
05:24:16.840 --> 05:24:27.240
massaging deeply and gently, a whole area, working all the

1567
05:24:27.279 --> 05:24:40.119
way down. And this is an area that maybe you

1568
05:24:40.200 --> 05:24:47.919
could like to spend more time relaxing and massaging. So

1569
05:24:48.080 --> 05:24:54.279
perhaps if you wanted like a bigger future recording wants,

1570
05:24:54.279 --> 05:25:03.159
spend more time on one particular area. As you move

1571
05:25:03.319 --> 05:25:16.000
down to your calf muscles, Massage in your calf muscles

1572
05:25:17.479 --> 05:25:31.400
firmly and gently, moving down your aincor into your feet,

1573
05:25:33.279 --> 05:25:39.000
Massage in the backs of your feet, the bottoms of

1574
05:25:39.080 --> 05:25:49.080
your feet, stretching your toes, and massage in each tone individually.

1575
05:25:51.720 --> 05:25:57.200
And the feeling of pleasure and release that you experience

1576
05:25:57.400 --> 05:26:16.000
when your having your feet and mess arched feels really good. Now,

1577
05:26:19.479 --> 05:26:23.560
she turn over in your mind. Laying on your back,

1578
05:26:30.959 --> 05:26:43.720
I'm just gonna start again for your neck area, in

1579
05:26:43.840 --> 05:26:51.560
your shoulders, just to get back in touch with that

1580
05:26:51.799 --> 05:27:09.360
area and lets you move up. I can clean my hands,

1581
05:27:10.680 --> 05:27:14.479
make them more fresh, because now I'm gonna message your

1582
05:27:14.560 --> 05:27:30.400
face gently, starting off with your forehead. Your eyes are

1583
05:27:30.479 --> 05:27:36.680
closed and I can just stretch your eyes a little bit,

1584
05:27:37.759 --> 05:27:48.759
pushing up on your eyebrows, just massaging around, just scalp,

1585
05:27:54.479 --> 05:28:05.599
massaging down your cheeks, around your ear, into your jaw gently,

1586
05:28:10.560 --> 05:28:27.639
the sides of your neck, your chin mm hmm, and

1587
05:28:27.880 --> 05:28:35.279
just moving down from your neck down to your chest,

1588
05:28:39.040 --> 05:28:43.080
starting by massage in the very top of your chest

1589
05:28:46.919 --> 05:28:52.159
where the collar bone is. Give a side of the collarbone,

1590
05:29:00.639 --> 05:29:03.840
and then just message in the whole of the chest,

1591
05:29:13.040 --> 05:29:25.080
moving the chest around, because it's quite a large area.

1592
05:29:27.000 --> 05:29:34.439
You can move from one side to the next, moving

1593
05:29:34.840 --> 05:29:45.840
my hands underneath pretty much where your arms are stretching up,

1594
05:29:48.000 --> 05:29:51.040
stretching some of the muscles of your back in the process,

1595
05:29:56.360 --> 05:30:05.000
moving up over your chest and they're moving down again.

1596
05:30:17.599 --> 05:30:22.400
And then allowing my hands to just massage gently and

1597
05:30:22.720 --> 05:30:29.400
slide down towards your stomach. Starting in the middle of

1598
05:30:29.520 --> 05:30:39.119
your chest, and then gradually my hands moving apart and

1599
05:30:39.439 --> 05:30:45.040
massage in and slide in at the same time, moving

1600
05:30:45.200 --> 05:31:03.919
down to just below your red cage, moving down, then

1601
05:31:04.080 --> 05:31:13.279
messaging up again, giving your chest all the attention that

1602
05:31:13.439 --> 05:31:27.880
it needs to feel completely relaxed, remembering that I'm also

1603
05:31:28.040 --> 05:31:33.279
going to be focusing on your sides as well, an

1604
05:31:33.400 --> 05:31:39.680
area that really doesn't get much attention but feels really

1605
05:31:39.799 --> 05:31:50.000
good when it's massaged. Just stroking my hands down the

1606
05:31:50.200 --> 05:31:57.119
sides of your body, just below your arms, all the

1607
05:31:57.200 --> 05:32:10.599
way down to your hips. Now move into your stomach area.

1608
05:32:12.680 --> 05:32:15.880
We're going to stand on one side of you like

1609
05:32:16.000 --> 05:32:20.599
I did when I did your lower back. We're gonna

1610
05:32:20.599 --> 05:32:26.080
do a similar process of just stretching the muscles from

1611
05:32:26.159 --> 05:32:39.560
the side, gently massaging from one side to the next,

1612
05:32:41.880 --> 05:32:48.680
move in a whole area from below your ribs all

1613
05:32:48.759 --> 05:32:59.200
the way down to below your belly button, and then

1614
05:32:59.400 --> 05:33:02.599
move around to the other side of you and repeat

1615
05:33:02.680 --> 05:33:22.479
that process of relaxing deeply, calmly. You feel loose, you

1616
05:33:22.639 --> 05:33:28.599
feel free. And it's something about having your stomach message

1617
05:33:29.840 --> 05:33:36.560
that's different from any other part because we do have

1618
05:33:36.720 --> 05:33:41.119
a tendency of holding a different kind of stress in

1619
05:33:41.240 --> 05:33:50.759
our stomach that we may not be aware of. There's

1620
05:33:50.799 --> 05:33:56.319
an our message your stomach, in front of your stomach,

1621
05:33:58.279 --> 05:34:09.240
making circles around your belly button, and then going the

1622
05:34:09.319 --> 05:34:19.159
other way around. There's a gentleness and a freedom that

1623
05:34:19.360 --> 05:34:30.720
comes from feeling how you're feeling. As I now move

1624
05:34:31.240 --> 05:34:38.319
down the tops of your thighs, the muscles, massaging them,

1625
05:34:39.880 --> 05:34:43.279
and I can do this two legs at the same time,

1626
05:34:45.479 --> 05:34:54.799
pressing down, massaging deeply those muscles in your thighs, the

1627
05:34:54.959 --> 05:35:05.040
front of your thighs, moving down to your knees, gently

1628
05:35:05.759 --> 05:35:17.360
massaging your knees, Sliding down your shins, putting pressure on

1629
05:35:17.560 --> 05:35:29.599
either side of your shin gently softly but firmly, moving

1630
05:35:29.799 --> 05:35:38.959
down to your ankles, stroking the tops of your feet,

1631
05:35:45.119 --> 05:35:50.520
and then with each foot in each hand, just gently

1632
05:35:50.759 --> 05:35:59.040
messaging the whole of the foot, the top, the bottom,

1633
05:35:59.759 --> 05:36:07.840
your heal, your ankle, your toes, message in every part

1634
05:36:08.080 --> 05:36:16.479
of your feet. Feels so good. Just to let go

1635
05:36:17.959 --> 05:36:41.799
and enjoy the process, Enjoy feeling so deeply relaxed, so

1636
05:36:42.119 --> 05:36:48.479
much comfort and so many feelings that come just from

1637
05:36:49.119 --> 05:37:05.840
touching your skin. And you can just lie there for

1638
05:37:05.959 --> 05:37:15.200
as long as you choose enjoying the feeling of deep

1639
05:37:15.560 --> 05:37:44.639
comfort from being massaged by me, enjoy feeling deeply ra

1640
05:37:51.119 --> 05:37:57.560
And all we're going to do is blow out some candles.

1641
05:38:00.119 --> 05:38:15.159
In your mind, there are going to be a hundred candles,

1642
05:38:22.279 --> 05:38:28.080
and you're going to blow each one out individually, one

1643
05:38:28.439 --> 05:38:35.840
by one, starting at one hundred. As I count down

1644
05:38:41.040 --> 05:38:47.880
all the way down to one, and each time I

1645
05:38:48.159 --> 05:38:57.240
say a number, you can imagine that candle in front

1646
05:38:57.319 --> 05:39:08.319
of you, and I'd like you to actually physically gently

1647
05:39:08.479 --> 05:39:24.119
blow that candle out, just so it's not big blows,

1648
05:39:24.560 --> 05:39:38.400
just a gentle, and that candle will extinguish. And then

1649
05:39:38.560 --> 05:39:46.000
I'll say the next number to move down, and you

1650
05:39:46.080 --> 05:39:58.240
can just h blow that one out as well. And

1651
05:39:58.439 --> 05:40:08.319
as we move down the numbers, you'll find yourself feeling

1652
05:40:08.759 --> 05:40:17.599
more and more relaxed. If you need to sleep, you'll

1653
05:40:17.599 --> 05:40:29.520
also find yourself becoming incredibly tired and sleepy. In fact,

1654
05:40:29.639 --> 05:40:39.680
you may struggle to blow out all one hundred of

1655
05:40:39.840 --> 05:40:58.279
these candles as you feel more and more deeply relaxed,

1656
05:41:04.959 --> 05:41:22.919
more and more deeply tired, And the further you go down,

1657
05:41:25.560 --> 05:41:39.200
the more your mind starts to drift. You may find

1658
05:41:39.599 --> 05:41:54.000
that you stop listening to me. After a while, and

1659
05:41:54.240 --> 05:42:03.479
even though there maybe background sounds where you are, you'll

1660
05:42:03.520 --> 05:42:09.080
be aware of those sounds at the moment.

1661
05:42:14.439 --> 05:42:14.919
Be me.

1662
05:42:18.400 --> 05:42:33.200
Start to just not even notice them at all, because

1663
05:42:33.360 --> 05:42:46.919
they're unimportant. Where I am, I've got the sounds of

1664
05:42:47.040 --> 05:42:53.959
the birds, there's horrors, the pigeon who likes to say

1665
05:42:54.040 --> 05:43:00.319
hello sometimes, and there's the odd playing that goes by,

1666
05:43:03.360 --> 05:43:16.799
maybe traffic and trains in the distance, But none of

1667
05:43:16.880 --> 05:43:32.080
that seems important whatsoever. More candles you blow out less important.

1668
05:43:33.599 --> 05:43:48.840
Anything is. More candles you blow out, the further you

1669
05:43:49.159 --> 05:44:09.159
seem to move away from downs and from general date days.

1670
05:44:09.599 --> 05:44:24.639
Stuff seems to just move away on its own. You

1671
05:44:25.360 --> 05:44:46.119
feel more calmer with every candle you blow out, guiding

1672
05:44:46.360 --> 05:45:02.680
you the next number, do you hear me say? And

1673
05:45:02.840 --> 05:45:20.720
then you blow that candle out to So easy, so simple.

1674
05:45:30.279 --> 05:45:44.240
We're gonna start by introducing the first candle, which is

1675
05:45:44.360 --> 05:46:03.200
a hundred. First candles one hundred. When you blow that

1676
05:46:03.599 --> 05:46:23.119
candle out, you'll find immediately a slight change in how

1677
05:46:23.240 --> 05:46:34.639
you feel, as well as a real sense of positivity

1678
05:46:35.560 --> 05:47:09.919
growing within you, relaxation and sleepiness expanding. Starting with one hundred,

1679
05:47:12.840 --> 05:47:54.319
flow out by candle now ninety nine candle ninety eight

1680
05:48:00.080 --> 05:49:25.959
yah can do ninety seven cam with ninety six, ten,

1681
05:49:31.040 --> 05:50:27.720
ninety five and ninety four h can do ninety three,

1682
05:50:47.919 --> 05:52:20.439
can night two and ninety one hand ninety and eighty

1683
05:52:21.080 --> 05:55:00.119
nine and eighty eight and eighties can do eighty and

1684
05:55:11.919 --> 05:57:48.880
eighty five hands four ten, eighty two and two one

1685
05:59:24.759 --> 06:00:05.840
can seventy nine can do seventy eight, can seventy seven,

1686
06:00:17.200 --> 06:01:18.400
candle seventy six, candle seventy five, candle seventy four, candle

1687
06:01:22.520 --> 06:02:26.680
seventy three, candle seventy two, candle seventy one, candle seventy

1688
06:02:26.799 --> 06:03:34.119
one and seventy and sixty nine candle sixty eight, candle

1689
06:03:36.240 --> 06:04:39.400
sixty seven, candle sixty five, candle sixty four, candle sixty four,

1690
06:04:55.439 --> 06:05:59.520
candle sixty three, candle sixty and sixty one candle sixty

1691
06:06:29.000 --> 06:07:40.279
and fifty nine and fifty eight candle fifty seven, candle

1692
06:07:46.319 --> 06:09:11.119
fifty six, candle fifty five, candle fifty four handle, fifty

1693
06:09:12.880 --> 06:11:10.560
three handle, fifty two candle fifty cam to the candle

1694
06:11:14.479 --> 06:12:47.560
fifty one, candle fifty candle foty nine, candle forty eight,

1695
06:13:25.000 --> 06:15:05.240
ten forty seven and forty six candle forty five handle

1696
06:15:09.919 --> 06:17:20.360
forty two, candle for you one end foty, candle thirty nine,

1697
06:17:54.479 --> 06:19:19.400
had thirty eight, can't thirty seven, ten two thirty five,

1698
06:20:02.919 --> 06:22:09.639
cander thirty four, candle thirty three, had thirty one, candle

1699
06:22:13.880 --> 06:25:17.759
thirty and twin ten nine and twenty eight and twenty

1700
06:25:18.400 --> 06:27:32.000
seven candle twenty six, can twenty five and twin.

1701
06:27:32.880 --> 06:27:33.759
T f.

1702
06:28:08.080 --> 06:29:32.639
Endle twenty three and twenty tap two and dont want.

1703
06:30:07.080 --> 06:30:07.759
And to.

1704
06:30:12.000 --> 06:34:02.080
Winy and end ninety candle seventeen, candle sixteen, cans four

1705
06:35:18.959 --> 06:39:22.560
and we four and eleven hey shame nine, cham to eights,

1706
06:39:55.439 --> 06:40:54.639
shamdo six, jampo.

1707
06:41:40.040 --> 06:41:45.319
Came four.

1708
06:42:23.560 --> 06:44:44.639
And doy seven two h h caned or lego of

1709
06:44:44.840 --> 06:44:53.000
all of those thoughts, worries, concerns about the past, thoughts

1710
06:44:53.040 --> 06:44:57.880
about the future, and even things you've been thinking about today,

1711
06:45:00.040 --> 06:45:05.119
just let it all go because none of it is

1712
06:45:05.319 --> 06:45:19.759
useful in this moment. This is your opportunity to just

1713
06:45:20.119 --> 06:45:34.479
focus on feeling relaxed, allowing yourself to get in touch

1714
06:45:34.639 --> 06:45:44.080
with that natural sense of peace that we all have

1715
06:45:44.400 --> 06:45:51.520
within us. It's available for everyone, it just sometimes takes

1716
06:45:52.400 --> 06:45:56.119
a little bit of effort to set up the right

1717
06:45:58.599 --> 06:46:02.639
time and place in order for you to just let go,

1718
06:46:06.240 --> 06:46:11.720
because when you do decide to let go and relax,

1719
06:46:14.319 --> 06:46:20.959
that's what your body starts to do because you've chosen.

1720
06:46:22.479 --> 06:46:29.479
You've chosen to just allow your body to unwind and

1721
06:46:29.599 --> 06:46:36.599
your mind starts to slow down. And it's a nice feeling.

1722
06:46:38.639 --> 06:46:41.799
It's a nice feeling at the beginning, just to know

1723
06:46:42.919 --> 06:46:53.000
that you have chosen to decide to relax deeply, and

1724
06:46:53.119 --> 06:46:59.680
because you've made that decision, your body will just follow suit.

1725
06:47:02.240 --> 06:47:06.880
Because sometimes all the muscles in your body need is

1726
06:47:07.200 --> 06:47:16.840
just permission from you to relax. Because so often we're busy,

1727
06:47:17.080 --> 06:47:21.279
we're going from here to there, we're walking around, and

1728
06:47:21.400 --> 06:47:28.720
we're doing stuff, and the body doesn't have any time

1729
06:47:28.959 --> 06:47:37.360
or space to really relax deeply. So it kind of

1730
06:47:37.479 --> 06:47:43.040
waits for you to lead the way, waits for your permission.

1731
06:47:47.400 --> 06:47:53.880
And when you do give your permission, when you give

1732
06:47:53.959 --> 06:48:00.240
the say so we need say okay, it's time for

1733
06:48:00.360 --> 06:48:10.000
your body to let go completely and relax totally, your

1734
06:48:10.040 --> 06:48:19.520
body just follows. It's like a breath of relief. Ah good,

1735
06:48:19.599 --> 06:48:26.520
I can now relax. That feeling at the end of

1736
06:48:26.599 --> 06:48:30.599
a day, of very physical day that you may experience

1737
06:48:30.720 --> 06:48:34.000
in the past, but you get home and you just

1738
06:48:34.200 --> 06:48:38.479
sit down on a chair, maybe you kick your shoes off,

1739
06:48:38.599 --> 06:48:45.119
and ah, feels so nice knowing that you don't have

1740
06:48:45.319 --> 06:48:48.799
to get up again for a little while at least

1741
06:48:49.959 --> 06:48:52.599
if you choose, you can just sit there for maybe

1742
06:48:52.639 --> 06:49:06.119
an hour to it feels And just by sitting down

1743
06:49:06.400 --> 06:49:11.080
like that, your body knows that it's time to relax.

1744
06:49:12.720 --> 06:49:18.560
Your body has been given permission from you. Because it's

1745
06:49:18.639 --> 06:49:28.799
a mindset in your mind, you're prepared to let go

1746
06:49:28.959 --> 06:49:39.080
of everything and just completely allow all the stress of

1747
06:49:39.159 --> 06:49:51.080
your body to evaporate. Any tensions can just gradually vanish.

1748
06:49:57.599 --> 06:50:09.279
It's almost like magic, really, because that sense of relaxation

1749
06:50:09.599 --> 06:50:15.599
in your body, it's a very natural state. It's not

1750
06:50:15.799 --> 06:50:20.639
something unusual. It may feel unusual when you first start

1751
06:50:20.720 --> 06:50:25.159
to relax with you if you haven't really spent a

1752
06:50:25.240 --> 06:50:29.479
lot of time focusing and giving yourself this space to

1753
06:50:29.680 --> 06:50:34.959
let go completely and relax, they seem are most alien,

1754
06:50:36.840 --> 06:50:42.759
but it isn't. It's actually the most natural thing in

1755
06:50:42.840 --> 06:50:53.040
the world to let go completely, to relax totally, the

1756
06:50:53.200 --> 06:51:00.240
most natural thing in the world to allow yourself.

1757
06:51:04.159 --> 06:51:05.080
To feel.

1758
06:51:06.279 --> 06:51:12.919
Really calm in your mind. And it is almost like

1759
06:51:13.040 --> 06:51:22.639
a literal unwinding. It's like you press a button and

1760
06:51:22.840 --> 06:51:29.000
all the tension just releases, and it's like a wheel,

1761
06:51:29.400 --> 06:51:33.599
like a cog, like the inside of a clock, just unwinding.

1762
06:51:34.240 --> 06:51:38.159
And it's almost like you could see the little wind

1763
06:51:38.279 --> 06:51:44.119
up knob that's used just going the opposite way that

1764
06:51:44.240 --> 06:51:50.159
you choose to wind it up, and the energy that

1765
06:51:50.400 --> 06:52:00.560
fremetic stress for energy gradually winding down, losing its power,

1766
06:52:01.880 --> 06:52:09.319
losing its strength as a sense of relaxation becomes stronger

1767
06:52:10.520 --> 06:52:20.040
and deeper, and you may find a the more relaxed

1768
06:52:21.400 --> 06:52:32.400
you feel, that your mind starts to wonder, maybe just

1769
06:52:32.479 --> 06:52:36.680
seem to stop listening to me for a while, Your

1770
06:52:36.799 --> 06:52:42.319
mind goes somewhere else, and then you realize you're listening

1771
06:52:42.360 --> 06:52:48.040
to me again, and that is just your mind drifting

1772
06:52:48.439 --> 06:52:58.279
to sleep, which is quite natural, because sometimes when we're

1773
06:53:00.880 --> 06:53:06.279
stressed and tense, we not may I actually be aware

1774
06:53:06.560 --> 06:53:12.919
of what we need, what we physically or emotionally need

1775
06:53:13.400 --> 06:53:21.119
in this moment. But when you allow your body and

1776
06:53:21.360 --> 06:53:32.520
mind to relax completely and you let go of all thoughts, concerns, worries, ideas,

1777
06:53:33.959 --> 06:53:38.520
all letting them go allow them to drop onto the floor.

1778
06:53:43.799 --> 06:53:49.799
When you start to get in touch with the feelings

1779
06:53:49.959 --> 06:54:01.680
of such relaxation. This feels so nice to be in

1780
06:54:01.880 --> 06:54:08.680
touch with the calmness that the different body parts as

1781
06:54:08.799 --> 06:54:24.479
they become looser and looser. Even your breathing seems easier

1782
06:54:25.159 --> 06:54:34.959
and more natural effortless, as that coolenters through your mouth

1783
06:54:35.159 --> 06:54:45.040
or nose into your lungs, breathing in comforts and relaxation,

1784
06:54:47.639 --> 06:54:54.240
and in just breathing out any excess remain intentional stress

1785
06:54:56.040 --> 06:55:04.520
from every part of your body and mind. And as

1786
06:55:04.560 --> 06:55:10.159
you start to focus on your mind, maybe you notice

1787
06:55:10.439 --> 06:55:18.720
that things come to a standstill or maybe just much

1788
06:55:19.200 --> 06:55:27.279
much lower than before, because your mind is not really

1789
06:55:28.639 --> 06:55:38.000
needed when listening to my voice, which allows your mind

1790
06:55:38.200 --> 06:55:46.479
to relax just as deeply as your body. And that's

1791
06:55:46.639 --> 06:55:59.080
synchronicity between the relaxation of your body and relaxation of

1792
06:55:59.279 --> 06:56:10.880
your mind. Let you know that feeling completely calm, loose,

1793
06:56:11.240 --> 06:56:25.439
and relaxed real is a great healing experience fear and

1794
06:56:25.720 --> 06:56:38.200
has so many positive benefits for your body, mind, and

1795
06:56:38.319 --> 06:56:45.279
your life. To be able to let go over everything

1796
06:56:46.959 --> 06:56:55.639
and to relax completely in all parts of your body

1797
06:56:57.000 --> 06:57:08.560
and mind. Even your boneses axed, all your muscles are rixed,

1798
06:57:15.400 --> 06:57:28.799
Even the skin that covers your body is relaxed, every

1799
06:57:29.400 --> 06:57:46.439
hair that you have, it's also deeply relaxed, and your

1800
06:57:46.639 --> 06:58:00.159
brain really starts to feel the benefits but this healing relaxation,

1801
06:58:05.400 --> 06:58:11.360
and as you focus on the inside of your scalp

1802
06:58:11.840 --> 06:58:17.639
where your brain is, you can start to realize and

1803
06:58:17.919 --> 06:58:30.959
notice the benefits of your brain relaxing deeply. Then, as

1804
06:58:31.040 --> 06:58:43.080
your brain continues to react, sends those messages to the

1805
06:58:43.279 --> 06:58:48.360
rest of your body and to your mind.

1806
06:58:49.959 --> 06:58:52.439
To re wats.

1807
06:58:54.680 --> 06:59:16.799
More deeply, relaxy, more completely, letting go of any remaining

1808
06:59:17.400 --> 06:59:26.360
forces or concerns, allow them just to drop onto the

1809
06:59:26.520 --> 06:59:37.319
floor because they're no longer necessary in this moment, In

1810
06:59:37.439 --> 06:59:50.560
this moment of deep relaxation and calmness, filling your brain

1811
06:59:52.520 --> 07:00:15.279
with deep, concentrated heaving, calming, relaxing every part of your

1812
07:00:15.360 --> 07:00:36.639
brain feeling so loose and comfortable, so relaxed and peaceful.

1813
07:00:39.959 --> 07:00:51.279
Your brain feels so light, that's so healthy. In that

1814
07:00:51.680 --> 07:01:05.200
sense of deep, deep comfort really does allow you to

1815
07:01:05.599 --> 07:01:17.799
enjoy those ever increasing sensations of comfort that are spreading

1816
07:01:19.319 --> 07:01:30.639
throughout your body. Relaxing each and every muscle of your

1817
07:01:30.759 --> 07:01:49.560
body e deeper and deeper, much more deeper than before,

1818
07:01:53.279 --> 07:02:05.759
much more comfort spreading through your body, in your mind,

1819
07:02:08.799 --> 07:02:26.599
be so peaceful and calm, so very very peaceful in

1820
07:02:26.880 --> 07:02:38.400
avery part of your body. Letting go. M h A,

1821
07:02:38.959 --> 07:03:00.560
everything and everything so peaceful and calm, so relax a

1822
07:03:01.040 --> 07:03:22.159
very second the passes you feel dper dper relax, dper

1823
07:03:24.599 --> 07:03:46.479
and dper relax come so calm peace for so very

1824
07:03:47.000 --> 07:03:58.959
peace from your head down to your ties. Such peace,

1825
07:04:00.319 --> 07:04:12.840
comfort throwing all all the time, such peace and comfort

1826
07:04:15.840 --> 07:04:30.000
spreading through your body and mind deeper and deeper, such comforts,

1827
07:04:32.520 --> 07:04:42.279
spreading and sinking deeper into a muscle of your body,

1828
07:04:45.919 --> 07:05:10.919
so that you feel amazing, so laxed, so peaceful, so peaceful,

1829
07:05:14.119 --> 07:05:28.400
letting go. I'm going to do a body scan, focusing

1830
07:05:29.000 --> 07:05:34.680
on firstly how you feel in your body, not trying

1831
07:05:34.720 --> 07:05:41.080
to change how you feel, not trying to relax, not

1832
07:05:41.279 --> 07:05:46.880
trying to move away from any discomfort or stress or tension.

1833
07:05:48.159 --> 07:05:54.840
Just accepting, observing and accepting how you feel in the

1834
07:05:54.919 --> 07:06:01.240
different parts of your body, Just allowing yourself to be

1835
07:06:01.520 --> 07:06:09.040
exactly as you are, to notice, to get in touch

1836
07:06:13.599 --> 07:06:20.880
with how you actually feel in this moment. I'm going

1837
07:06:20.959 --> 07:06:31.959
to start off by focusing on your hands. Just be

1838
07:06:32.080 --> 07:06:40.080
aware of your hands. I'd like you to move your

1839
07:06:40.200 --> 07:06:45.159
hands around. Just maybe move your fingers a little bit.

1840
07:06:47.599 --> 07:06:53.279
I've been and closing your hands very gently, just so

1841
07:06:53.720 --> 07:06:59.279
that you can get in touch with how your hands

1842
07:07:01.720 --> 07:07:22.040
and your fingers fell, very very slow movements. Focusing now

1843
07:07:22.919 --> 07:07:30.159
on your feet, and if you can just do kind

1844
07:07:30.200 --> 07:07:34.880
of an equivalent with your feet is you've just done

1845
07:07:35.159 --> 07:07:43.040
with your hands. Maybe turn in your ankles, moving your

1846
07:07:43.159 --> 07:07:55.080
feet around, moving your toes gently, only very gently and

1847
07:07:55.360 --> 07:08:06.919
very slowly, noticing how your feet feel in this moment.

1848
07:08:13.880 --> 07:08:20.000
Focusing now and your eyes. I'd like you to just

1849
07:08:21.680 --> 07:08:27.439
focus on your eyelids. Maybe you can open and close

1850
07:08:27.520 --> 07:08:31.720
your eyes a couple of times to really get in

1851
07:08:31.959 --> 07:08:36.040
touch with how you feel when you do close your eyes.

1852
07:08:38.200 --> 07:08:44.599
The muscle changes in your eyes when you do close them.

1853
07:08:47.439 --> 07:08:53.799
Maybe raising your eyebrows, it stretches the tops of your eyes.

1854
07:08:57.040 --> 07:09:05.319
Perhaps squint in your eyes, scrunching up your eyes just

1855
07:09:05.439 --> 07:09:12.560
so you can hear it again. Touch with all aspects

1856
07:09:14.000 --> 07:09:33.360
of how your eyes feel. Right now now, focusing on

1857
07:09:33.560 --> 07:09:39.959
your thighs, and it just starts you to gently tense

1858
07:09:40.159 --> 07:09:50.119
your thighs, just very very gently, just enough so you

1859
07:09:50.240 --> 07:09:57.479
can become more attuned.

1860
07:09:58.319 --> 07:09:58.639
To the.

1861
07:10:00.159 --> 07:10:07.479
Is a cause sensation of your upper legs, the front

1862
07:10:07.560 --> 07:10:15.240
of your thighs, and the backs of your thigh, noticing

1863
07:10:17.439 --> 07:10:34.479
and observing how your thighs fear. Right now, moving your

1864
07:10:34.680 --> 07:10:43.000
focus to the back of your neck. Just noticing the

1865
07:10:43.119 --> 07:10:49.279
back of your neck, the muscles, and of course they

1866
07:10:49.479 --> 07:10:53.959
lead to the side of your neck. They also lead

1867
07:10:54.319 --> 07:10:59.400
to the top of your back, which leads to your shoulders.

1868
07:11:01.040 --> 07:11:04.720
So as your focus on the back of your neck,

1869
07:11:06.680 --> 07:11:13.119
maybe you can move your head gently upwards as if

1870
07:11:13.159 --> 07:11:20.560
you're looking up. Maybe moving your head down as if

1871
07:11:20.639 --> 07:11:27.599
you're looking down. Perhaps moving your head side to side,

1872
07:11:28.720 --> 07:11:42.040
right to left, only very slowly and very gently. I'm

1873
07:11:42.119 --> 07:11:47.799
not trying to force anything. It has to be very

1874
07:11:50.159 --> 07:12:00.840
very gentle, just so that you can be more in

1875
07:12:01.159 --> 07:12:12.639
touch with the feelings, with the sensations, the physical sensations

1876
07:12:12.919 --> 07:12:20.880
of how the back of your neck feels. Right now,

1877
07:12:28.439 --> 07:12:36.400
as we now focus on the tops of your arms,

1878
07:12:38.759 --> 07:12:43.639
the parts where your biceps and your triceps are between

1879
07:12:43.680 --> 07:12:51.400
your elbow and your shoulders. Should focus on those parts,

1880
07:12:52.400 --> 07:12:58.080
the tops of your arms. You may like to just

1881
07:12:58.880 --> 07:13:10.200
tense them, but very very gently and slowly, so you're

1882
07:13:10.200 --> 07:13:19.680
not straining or putting any pressure whatsoever on your arms.

1883
07:13:22.360 --> 07:13:29.720
It's just slowly you can gain more of the sense

1884
07:13:30.000 --> 07:13:40.439
of how your upper arms are feeling in this moment,

1885
07:13:43.479 --> 07:13:54.200
and just noticing as you gently, very gently and slowly

1886
07:13:56.000 --> 07:14:06.919
tighten the muscles and then let a notice how the

1887
07:14:07.119 --> 07:14:21.919
tops of your arms feel right now as in now

1888
07:14:22.599 --> 07:14:32.840
focus on your stomach, the area the lower abdomen area

1889
07:14:33.479 --> 07:14:41.880
below your belly button, moving all the way down to

1890
07:14:42.000 --> 07:14:52.599
your hips, just above your grind. Maybe you're able to

1891
07:14:54.040 --> 07:15:06.959
tense these muscles in the area very very gently and slowly.

1892
07:15:12.639 --> 07:15:17.040
If that's a difficult thing to do, maybe you can

1893
07:15:17.279 --> 07:15:27.919
just move your body, pushing your stomach up, maybe moving

1894
07:15:27.959 --> 07:15:33.200
a little bit to the side using your hips, just

1895
07:15:33.720 --> 07:15:41.720
so you can get more in tune with how you're

1896
07:15:42.639 --> 07:16:01.560
lower cappedomn area is feeling in this moment. Just noticing

1897
07:16:03.040 --> 07:16:23.639
the physical sensations or your lower abdomen as you move

1898
07:16:25.560 --> 07:16:39.599
your attention to your mouth, noticing your lips and inside

1899
07:16:39.759 --> 07:16:57.599
your mouth, the teeth, your guns, your tongue, just noticing

1900
07:16:59.360 --> 07:17:06.200
how your hung in your mouth feels. It may help

1901
07:17:06.439 --> 07:17:15.200
by moving your tongue around your mouth, moving it to

1902
07:17:15.360 --> 07:17:22.799
your left, maybe pressing it gently against the side of

1903
07:17:22.880 --> 07:17:29.200
your mouth, and then to the right, gently to the

1904
07:17:29.439 --> 07:17:37.319
side of your mouth, perhaps pressing up against the top

1905
07:17:37.400 --> 07:17:44.360
of your mouth and then down gently against the bottom

1906
07:17:44.439 --> 07:17:57.959
of your mouth, always very slowly, in a very very

1907
07:17:58.240 --> 07:18:15.080
gentle so that you can be aware of how you

1908
07:18:15.520 --> 07:18:39.959
feel in your mouth area now and to focus on

1909
07:18:40.159 --> 07:18:56.360
your wrists. And I'll ask you to maybe just routine

1910
07:18:58.000 --> 07:19:05.000
your wrists by moving your hands in a circular motion

1911
07:19:06.279 --> 07:19:29.599
very gently and slowly, just so you can feel the

1912
07:19:29.799 --> 07:19:46.959
sensations that you are currently experiencing in your wrists. Perhaps

1913
07:19:47.240 --> 07:19:59.240
move in your hands up and down again very very

1914
07:20:00.040 --> 07:20:36.080
okay and slowly, very gentle and slow. As we now

1915
07:20:38.680 --> 07:20:54.959
start to observe you lower back, the back parts just

1916
07:20:55.400 --> 07:21:11.080
above of your hips where your coxis are a whole

1917
07:21:11.319 --> 07:21:18.319
area which also really does include the size of your body,

1918
07:21:20.080 --> 07:21:29.680
because those muscles are very much connected as those muscles

1919
07:21:30.599 --> 07:21:36.720
also move into your hip area connecting to your buttics

1920
07:21:39.840 --> 07:21:54.639
the sides of your hips. And if you're physically able

1921
07:21:54.799 --> 07:22:03.119
to do so, maybe you can fair very gently just

1922
07:22:03.759 --> 07:22:17.200
move body evice slightly, very slowly some side to side,

1923
07:22:20.919 --> 07:22:36.919
just enough ye to gauge how you feel in your

1924
07:22:37.080 --> 07:22:52.720
lower back. Perhaps see coud even move your hips gently

1925
07:22:55.040 --> 07:23:08.119
up and down jink mean slowly in order to really

1926
07:23:10.599 --> 07:23:20.080
be in touch with the physical sensations of your law

1927
07:23:20.279 --> 07:23:45.040
back as we know to your attention.

1928
07:23:48.520 --> 07:23:56.240
To your jaw, an area from your chin all the

1929
07:23:56.360 --> 07:23:59.759
way up to near your ears.

1930
07:24:00.040 --> 07:24:18.759
Oh, of your jaw. You can just yeah, it's okay

1931
07:24:18.959 --> 07:24:29.840
to do so. Gently open your mouth, not wide, no stretching,

1932
07:24:31.119 --> 07:24:45.000
just very gently and slowly opening your mouth, closing your

1933
07:24:45.080 --> 07:25:06.040
mouth very gently and slowly, so you can be in

1934
07:25:06.279 --> 07:25:46.799
touch with how your jaw feels. Now. I to sit

1935
07:25:47.040 --> 07:26:03.000
now the chest area. You don't need to do anything

1936
07:26:04.919 --> 07:26:11.799
to move your chest because it moves every time you breathe,

1937
07:26:16.959 --> 07:26:30.159
and it moves very gently and slowly automatically with each

1938
07:26:30.639 --> 07:26:45.680
breath you take. As you focus on how your chest

1939
07:26:50.840 --> 07:27:31.680
feels when you breath, move in your focus to your forearms,

1940
07:27:34.200 --> 07:27:50.279
your elbows. Maybe you're able to very gently and slowly

1941
07:27:52.759 --> 07:28:01.319
dense the muscles in your forearms, and when you do that,

1942
07:28:01.840 --> 07:28:25.400
you can feel your elbows as well, very gently and slowly,

1943
07:28:33.840 --> 07:29:05.119
gently and softly obsad your forearms and elbows. H No,

1944
07:29:14.119 --> 07:29:32.759
focus the rest of your back, your upper back in

1945
07:29:33.119 --> 07:29:51.080
the middle the middle of your back again, this part

1946
07:29:51.319 --> 07:30:00.840
of your body. News Also every time aim you pray,

1947
07:30:05.880 --> 07:30:19.479
you may not notice that usually makes you serve your

1948
07:30:19.680 --> 07:30:26.880
upper back. In the middle of your back, you can

1949
07:30:27.159 --> 07:31:23.319
really feel that gentle and slow moment moving your focus

1950
07:31:25.360 --> 07:31:39.279
into your area, your butties, your grain, there's muscles and

1951
07:31:39.439 --> 07:32:19.880
those bones in your midsection. Just noticing how your hips feel.

1952
07:32:23.040 --> 07:32:40.840
Right now, you can very very gently move your hips,

1953
07:32:45.840 --> 07:33:40.279
maybe side to side, very gently and softly, and everything

1954
07:33:42.520 --> 07:33:57.040
starts to slow down, including the thoughts in your mind

1955
07:33:58.759 --> 07:34:08.520
and your mind itself. M just starts to gradually. It

1956
07:34:08.599 --> 07:34:15.040
doesn't have to be instant, but just gradually starting too.

1957
07:34:16.360 --> 07:34:25.159
It's almost like time is streng chin. It's a slower

1958
07:34:25.319 --> 07:34:33.159
pace to maybe what you're used to in your day

1959
07:34:33.240 --> 07:34:55.240
to day life. It's a slower movement of energy, very

1960
07:34:59.560 --> 07:35:08.000
small all movements which make up the larger movements, which

1961
07:35:08.040 --> 07:35:14.279
is always the case. Now, when you move your hand,

1962
07:35:15.840 --> 07:35:18.639
it might seem like it's one movement, but it's lots

1963
07:35:18.720 --> 07:35:26.599
of minute different muscles moving in accordance with each other.

1964
07:35:26.959 --> 07:35:38.919
And what happens in this space that we're sharing is

1965
07:35:44.240 --> 07:35:58.439
we move from that big movement into those smaller movements,

1966
07:36:04.880 --> 07:36:16.119
starting to focus on how your body feels, not just

1967
07:36:16.240 --> 07:36:20.759
as a whole, not just oh i'm feel in this way,

1968
07:36:20.840 --> 07:36:26.919
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1969
07:36:28.240 --> 07:36:34.840
I'm feeling this way, I'm feeling that way. Starting to

1970
07:36:35.080 --> 07:36:46.279
notice that your body begins to present to you small

1971
07:36:47.400 --> 07:37:03.759
feelings around your body, small physical sensations in your legs,

1972
07:37:06.520 --> 07:37:19.759
whether pleasurable or not. Maybe resisting the temptation to label

1973
07:37:19.840 --> 07:37:29.360
them or to judge them, those feelings, just thinking them,

1974
07:37:30.279 --> 07:37:43.240
thinking about them is just being neutral, just feelings, not

1975
07:37:43.479 --> 07:37:54.560
being particularly concerned, but just noticing what your body is

1976
07:37:54.680 --> 07:38:08.400
telling you. The feelings in your arms, instead of feeling

1977
07:38:08.560 --> 07:38:17.240
the whole of the arm, Maybe notice those individual feelings,

1978
07:38:18.720 --> 07:38:30.159
all those different muscles and the skin, the hairs of

1979
07:38:30.279 --> 07:38:36.040
your arms, all the internal parts of your arms, the veins,

1980
07:38:46.159 --> 07:38:55.319
the bones, just being aware of maybe your elbow on

1981
07:38:55.439 --> 07:39:03.799
your right arm has a certain feeling. Maybe your left

1982
07:39:03.919 --> 07:39:29.119
wrist also has its own individual physical sensation. What about

1983
07:39:29.159 --> 07:39:42.880
your forearm on your right arm, your right forearm, there

1984
07:39:42.919 --> 07:39:49.159
may not be any particular feeling that you could even

1985
07:39:50.880 --> 07:39:57.959
give a name to, may not feel like anything other

1986
07:39:58.080 --> 07:40:08.639
than just a feeling. Yeah, it's there. The feelings in

1987
07:40:08.759 --> 07:40:14.599
your shoulders, perhaps your shoulders when you think about them,

1988
07:40:15.799 --> 07:40:20.119
kind of almost like they're the same, you know, the

1989
07:40:20.240 --> 07:40:25.000
same feeling, what it's like you both of your shoulders

1990
07:40:25.080 --> 07:40:37.959
are just one thing, of course they're not. And when

1991
07:40:38.040 --> 07:40:43.360
you focus on your left shoulder and then on your

1992
07:40:43.520 --> 07:40:50.360
right shoulder, maybe find that you move the muscles a

1993
07:40:50.400 --> 07:41:00.520
little bit, maybe tense the muscles gently. It is in

1994
07:41:01.919 --> 07:41:32.360
the difference in each shoulder and your lower back, the

1995
07:41:32.520 --> 07:41:36.599
left side of your lower back and the right side

1996
07:41:36.759 --> 07:41:47.439
of your lower back. Of course, that connection to your

1997
07:41:47.479 --> 07:42:00.840
buttocks and to your hips, and also moving up into

1998
07:42:00.919 --> 07:42:13.799
the middle of your back. And sometimes like right now,

1999
07:42:13.959 --> 07:42:18.759
actually when I focus on their part, when I focused

2000
07:42:18.759 --> 07:42:24.639
on my buttocks and then I focused on the middle

2001
07:42:24.680 --> 07:42:27.560
of my back, it almost felt like the muscles in

2002
07:42:27.639 --> 07:42:37.680
my lower back were being stretched very gently, just stretched

2003
07:42:37.759 --> 07:42:44.319
a little bit. Even though I wasn't doing anything to

2004
07:42:45.680 --> 07:42:51.439
try to stretch your lower back, it just seemed to happen.

2005
07:42:52.639 --> 07:43:10.240
The feeling of very gently directioning your lower back comes along.

2006
07:43:13.959 --> 07:43:37.279
I have fear in your chest, just noticing what sensations

2007
07:43:38.880 --> 07:43:56.520
you are experiencing in your chest right now. And there's

2008
07:43:56.599 --> 07:44:00.759
so much of the chest. Obviously there's the collar bone

2009
07:44:00.919 --> 07:44:07.720
lead into the chest. You've got the chest bone, you've

2010
07:44:07.720 --> 07:44:16.040
got the muscles in your chest. Of course, if you're female,

2011
07:44:16.720 --> 07:44:27.119
there's possibly the breasts your male you've got the different

2012
07:44:28.279 --> 07:44:32.520
well why not that different these days, But there may

2013
07:44:32.560 --> 07:44:41.000
be more muscles at the top of the chest, but

2014
07:44:41.159 --> 07:44:46.200
at the side underneath it's pretty much the same. Whether

2015
07:44:46.240 --> 07:44:50.840
you're a man or a woman. There's muscles there, muscles

2016
07:44:50.880 --> 07:44:56.400
that stretch out to your back as well as breast tissue.

2017
07:44:56.479 --> 07:45:04.560
It stretches and moves into your back to just being

2018
07:45:04.639 --> 07:45:24.080
aware of your chest, being with whatever feeling there is

2019
07:45:25.560 --> 07:45:44.279
in your chest. When I noticed that, I focus on

2020
07:45:44.400 --> 07:45:52.040
my chest, I feel it in my back and my

2021
07:45:52.240 --> 07:45:56.360
upper back. I mean, I guess the obvious reason would

2022
07:45:56.400 --> 07:46:06.360
be because you know, I'll breathe in in then it

2023
07:46:06.479 --> 07:46:09.880
stretches my chest and my back at the same time.

2024
07:46:17.799 --> 07:46:33.040
It feels it feels okay, it doesn't feel I got

2025
07:46:33.080 --> 07:46:39.319
a little bit of pain in my right chest, a

2026
07:46:39.400 --> 07:46:42.840
little bit not pain, but little discomfort, maybe.

2027
07:46:44.319 --> 07:46:52.840
Stiffness possibly, I don't know. I noticed my shoulders also

2028
07:46:54.520 --> 07:46:55.200
wanting to.

2029
07:46:57.520 --> 07:47:02.200
Flex for some reason. I think that's probably part of

2030
07:47:02.360 --> 07:47:11.319
my upper back, that connection between my shoulders my oper back,

2031
07:47:13.159 --> 07:47:17.200
because I can move my shoulders and stretch the muscles

2032
07:47:17.959 --> 07:47:26.159
in my back moving the shoulders backwards or up, which

2033
07:47:26.279 --> 07:47:32.319
then moves. I think it's the scapulous in your back.

2034
07:47:42.360 --> 07:47:50.040
It feels quite nice. Actually, a good thing about this

2035
07:47:50.319 --> 07:47:55.119
is you can, if you want to, you can just

2036
07:47:58.680 --> 07:48:11.840
flex stimulate the various muscles in your body gently in

2037
07:48:12.040 --> 07:48:15.919
order to get more of the sense of how they feel.

2038
07:48:23.200 --> 07:48:30.919
And when you're relaxing, when you do tense and muscle

2039
07:48:32.479 --> 07:48:35.000
and you let it go and you let it relax,

2040
07:48:36.240 --> 07:48:48.720
it relaxes way more than it would normally. You have

2041
07:48:49.000 --> 07:48:55.520
to feel that you're able to do that. There's no

2042
07:48:55.639 --> 07:49:01.119
point in doing it if there's an issue with the

2043
07:49:01.200 --> 07:49:07.520
per part of your body. You need to be gentle

2044
07:49:07.680 --> 07:49:20.880
with yourself at all times when relaxing deeply, It's important

2045
07:49:24.439 --> 07:49:35.880
to be kind to yourself. As you notice your mind.

2046
07:49:40.200 --> 07:49:47.200
How much has your mind slowed down since we started

2047
07:49:48.639 --> 07:50:13.840
this recording. How calm and peaceful is your mind right

2048
07:50:13.959 --> 07:50:26.360
now with nothing to think about and just my voice

2049
07:50:26.639 --> 07:50:36.520
to listen to, Because you know, the intention behind this

2050
07:50:36.799 --> 07:50:45.919
recording is relaxation. At the very least, for you to

2051
07:50:46.240 --> 07:50:51.119
feel more relaxed at the end of the recording than

2052
07:50:51.159 --> 07:51:03.040
you did at the beginning. At the very least, for

2053
07:51:03.159 --> 07:51:14.840
your mind to slow down your body continues to relax

2054
07:51:20.240 --> 07:51:33.319
because that's what you want to happen. That's what you expect.

2055
07:51:36.919 --> 07:51:37.840
To happen.

2056
07:51:43.599 --> 07:52:01.560
For relaxation, to fill your body, maybe calm in your

2057
07:52:01.759 --> 07:52:10.599
mind to the point of boredom. When you start maybe

2058
07:52:11.040 --> 07:52:57.479
to drift away, drifting, it's almost as if you're moving

2059
07:52:58.119 --> 07:53:05.959
further away from a body in your mind, just leaving

2060
07:53:06.200 --> 07:53:18.159
them there, kind of liking it an escape pod in

2061
07:53:18.279 --> 07:53:22.319
the spaceship a movie, and a space movie, you know

2062
07:53:22.439 --> 07:53:26.319
when to get into a little part in it since

2063
07:53:26.439 --> 07:53:42.520
the man far away from the spaceship save to dream

2064
07:53:51.119 --> 07:55:09.360
and continue to relax, drifting so slow and pa so

2065
07:55:10.040 --> 07:55:55.840
relaxed and peaceful, and focusing on the feeding of those

2066
07:55:57.279 --> 07:56:08.400
individual parts your body that are relaxing one by one.

2067
07:56:16.119 --> 07:56:28.439
You may find that every now and then you realize

2068
07:56:28.599 --> 07:56:39.479
that you weren't listening to my voice because your mind

2069
07:56:40.040 --> 07:56:54.799
started to imagine something different, maybe started to almost move

2070
07:56:55.000 --> 07:57:04.080
into some kind of a dreamy state, and then you

2071
07:57:04.240 --> 07:57:11.000
become aware of my voice again. And even though you

2072
07:57:12.000 --> 07:57:18.200
may want to focus on my voice, you may also

2073
07:57:18.919 --> 07:57:32.759
wish to allow your mind to just drift naturally into

2074
07:57:32.880 --> 07:57:54.279
that space of comfort and safety. As you feel more

2075
07:57:54.919 --> 07:58:08.200
comfort spreading through your body like a warm blanket covering

2076
07:58:08.319 --> 07:58:22.360
you gently, keeping your body at just the perfect temperature.

2077
07:58:32.759 --> 07:58:43.119
And even if you can hear background sounds, they just

2078
07:58:44.560 --> 07:59:01.479
don't seem to matter anymore. There's that sensor. Peace spreads

2079
07:59:02.080 --> 07:59:15.759
through your mind like a gentle breeze, yet strong enough

2080
07:59:16.000 --> 07:59:32.279
to blow away all negativity, strong enough to remove from

2081
07:59:32.360 --> 07:59:42.080
your mind any anxiety or stress that was there before,

2082
07:59:50.400 --> 07:59:59.319
and blow away any other thoughts or feelings that just

2083
08:00:01.159 --> 08:00:25.560
don't fit with the sense relaxation, that is feeling your

2084
08:00:25.639 --> 08:00:48.479
body and your mind. Unless you focus on your mind

2085
08:00:50.720 --> 08:00:55.959
and count down from ten down to one, and with

2086
08:00:56.360 --> 08:01:22.240
each number you hear, your mind will become slightly more relaxed,

2087
08:01:25.000 --> 08:01:33.520
just just slightly, from ten down to nine, just a

2088
08:01:33.799 --> 08:01:43.119
slight movement, from nine down to eight, just another small

2089
08:01:47.639 --> 08:02:01.040
change in how you feel. Eight down to seven feeling

2090
08:02:01.240 --> 08:02:06.919
is a gap, almost like a gap that starts to

2091
08:02:07.080 --> 08:02:16.439
get wider, the gap between those feelings that you used

2092
08:02:16.479 --> 08:02:23.720
to have in your mind compared to the feelings you

2093
08:02:23.880 --> 08:02:35.159
have there growing now, feelings of comfort and security and confidence,

2094
08:02:37.720 --> 08:02:43.919
and the gap becomes wider. Eight down to seven, seven

2095
08:02:44.080 --> 08:02:52.959
down to six. When you get to five, your mind

2096
08:02:53.080 --> 08:03:06.479
will start to have a certain physical sensation, most like

2097
08:03:06.560 --> 08:03:13.400
there's a magnet outside of your head sucking the tension

2098
08:03:13.599 --> 08:03:19.360
and the stress and any remaining feelings that you don't want,

2099
08:03:21.360 --> 08:03:30.400
sucking them out through your skull. And in down to

2100
08:03:30.680 --> 08:03:38.080
four you can start to really experience that sense of

2101
08:03:39.639 --> 08:03:50.159
not just emptiness, but space, a place full of fresh air,

2102
08:03:55.040 --> 08:04:01.759
the place where you can stretch. It's almost as if

2103
08:04:01.840 --> 08:04:05.919
as you go down to four and three, your mind

2104
08:04:06.080 --> 08:04:10.360
is expanding with this sense.

2105
08:04:13.000 --> 08:04:14.319
Of peace.

2106
08:04:15.680 --> 08:04:26.240
And tranquility growing to move down to. When you get

2107
08:04:26.279 --> 08:04:36.080
to one, your mind just feels exactly how you want

2108
08:04:36.240 --> 08:04:57.759
to feel, almost perfect feeling, maybe the sensation that you'd

2109
08:04:57.959 --> 08:05:10.599
like to keep a place that's safe, where nothing can

2110
08:05:10.720 --> 08:05:25.840
affect you at all. And you can stay in that

2111
08:05:27.279 --> 08:05:35.040
that space of comfort and confidence, confident in your own

2112
08:05:35.119 --> 08:05:43.639
ability to create this space and this feeling of comfort

2113
08:05:44.200 --> 08:05:51.880
within your own mind just by counting and ten down

2114
08:05:51.959 --> 08:05:58.959
to one. And this is something that you can do

2115
08:05:59.200 --> 08:06:08.119
yourself when you're on your own, the time when you

2116
08:06:08.279 --> 08:06:12.080
can maybe sit down, maybe just for a few minutes,

2117
08:06:16.680 --> 08:06:27.840
close your eyes, just counts slowly from ten down to

2118
08:06:28.040 --> 08:06:45.599
one and reexperience these feelings in your mind. And when

2119
08:06:45.639 --> 08:06:53.479
you feel that way in your mind. Your body copies

2120
08:06:55.279 --> 08:07:06.080
your mind, and the feeling is spread through your spine

2121
08:07:07.319 --> 08:07:12.200
and your nervous system into every part of your body,

2122
08:07:14.319 --> 08:07:28.680
travels through your bloodstream, healing and relaxing every particle of

2123
08:07:28.840 --> 08:07:45.680
your existence. Now we can we can practice this a

2124
08:07:45.799 --> 08:07:53.880
few times before the end of the recording, and then

2125
08:07:53.959 --> 08:08:00.959
you can practice on your own. And each time you

2126
08:08:01.200 --> 08:08:12.919
count for ten about one, the feelings of comfort, calmness,

2127
08:08:14.119 --> 08:08:33.200
deep deep relaxation becomes stronger and deeper feeling your mind

2128
08:08:33.560 --> 08:08:42.799
and your brain. With these positive chemicals, the spread throughout

2129
08:08:42.880 --> 08:08:52.720
your body, relaxing you so quickly, relaxing your whole body

2130
08:08:52.919 --> 08:09:06.560
and mind so very, very easily, just by counting ten

2131
08:09:09.479 --> 08:09:16.680
down to one. That's what we're going to do. Now.

2132
08:09:17.520 --> 08:09:21.479
I'm going to count from ten down to one. I'd

2133
08:09:21.639 --> 08:09:25.959
like you to repeat the number after me. So when

2134
08:09:26.000 --> 08:09:34.599
I say ten, you can just repeat to yourself ten.

2135
08:09:40.200 --> 08:09:49.560
Just notice, be aware of how you feel in your

2136
08:09:49.720 --> 08:09:59.240
mind and your body. Then when I say nine, you

2137
08:09:59.360 --> 08:10:15.159
can repeat to yourself nine again, noticing the increase in

2138
08:10:15.400 --> 08:10:23.319
comfort and calmness in your mind and in your body.

2139
08:10:29.319 --> 08:10:38.759
The same when I say eight, when I say seven, six,

2140
08:10:41.279 --> 08:10:55.599
when I say five, four when I say three, two,

2141
08:11:00.040 --> 08:11:06.200
and lastly you want to say one, can repeat that number.

2142
08:11:13.639 --> 08:11:13.799
Now.

2143
08:11:13.919 --> 08:11:17.799
Of course, when you do this on your own.

2144
08:11:19.159 --> 08:11:24.119
Without listening to me, you can say the numbers or

2145
08:11:24.200 --> 08:11:34.439
whatever speed that you feel is necessary for you, so

2146
08:11:34.639 --> 08:11:39.439
you can adapt. So if you feel you want to

2147
08:11:40.360 --> 08:11:46.560
say the numbers ten down to one faster than I do,

2148
08:11:48.319 --> 08:11:50.880
then you go ahead and do that. Or if you

2149
08:11:51.080 --> 08:11:55.080
feel when you do it yourself that you'd like to

2150
08:11:55.319 --> 08:12:03.680
have more more space between the members, maybe take a

2151
08:12:03.759 --> 08:12:10.560
lot longer to get from ten all the way down

2152
08:12:11.200 --> 08:12:28.200
to one, that's your choice also to do. So I'm

2153
08:12:28.240 --> 08:12:36.680
going to count from ten down to one, and when

2154
08:12:36.720 --> 08:12:40.479
I get to one, that will be the end of

2155
08:12:40.639 --> 08:12:47.360
this recording, unless, of course, you're listening with music, and

2156
08:12:47.479 --> 08:17:59.599
the music will continue. Ten nine eight foot twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

2157
08:18:03.599 --> 08:18:44.560
thirty twelve eleven, ten nine eight seven, six, five.

2158
08:18:49.319 --> 08:18:54.360
Four three.

2159
08:18:59.159 --> 08:19:22.720
Two one. Now open your eyes, noticing how you physically

2160
08:19:22.840 --> 08:19:31.880
feel having counted down from twenty to one, allowing stress

2161
08:19:31.959 --> 08:19:35.880
and tension to leave through your fingertips and your tails.

2162
08:19:37.400 --> 08:19:42.080
And as you focus on your fingertips maybe they feel

2163
08:19:42.119 --> 08:19:48.880
a little bit tingly, which is I suppose quite understanding,

2164
08:19:49.040 --> 08:19:54.119
considering the tension has been exiting your body through your fingertips.

2165
08:20:00.599 --> 08:20:02.599
So now I'm going to count from twenty down to

2166
08:20:02.680 --> 08:20:09.959
one again. This time you get to feel relief of

2167
08:20:10.080 --> 08:20:15.720
tension and stress in the anxiety.

2168
08:20:15.200 --> 08:20:15.799
That you may have.

2169
08:20:20.479 --> 08:20:28.840
Leaving through your stomach. Just leaving through your stomach, almost

2170
08:20:28.880 --> 08:20:34.680
as if it's just releasing the whole of your stomach.

2171
08:20:35.479 --> 08:20:40.319
You'll navel to just above your chest or below your chest,

2172
08:20:40.439 --> 08:20:45.000
rather so surrounding your belly button area, the whole area.

2173
08:20:47.119 --> 08:20:51.720
You can feel the tension of your body wherever it's left,

2174
08:20:52.000 --> 08:20:57.279
just releasing from that area, and you may notice that

2175
08:20:57.439 --> 08:21:03.680
your stomach will become very relaxed as I countdown from

2176
08:21:03.759 --> 08:21:47.959
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2177
08:21:51.959 --> 08:22:19.279
twelve eleven, damn nine eight seven six?

2178
08:22:22.439 --> 08:22:22.639
Why?

2179
08:22:27.560 --> 08:22:32.479
Ooh three.

2180
08:22:36.720 --> 08:22:36.919
Two?

2181
08:22:42.200 --> 08:22:42.240
What?

2182
08:22:47.200 --> 08:22:49.400
And you can open your eyes again if you choose,

2183
08:22:49.880 --> 08:22:53.599
but you can just keep them closed because the girls relaxing,

2184
08:22:55.919 --> 08:23:01.360
just noticing your stomach fills. Notice as your focus, just

2185
08:23:02.159 --> 08:23:06.720
do a little scan of your body to notice how

2186
08:23:06.799 --> 08:23:19.639
your body does, focusing on upper body, back, chest, stomach, legs, arms, hands, feet,

2187
08:23:22.680 --> 08:23:29.599
just noticing, and you know, you may start to feel

2188
08:23:32.119 --> 08:23:36.319
more a sense of tiredness, which may be the reason

2189
08:23:36.400 --> 08:23:42.360
you listening to this according because you would like to

2190
08:23:44.040 --> 08:23:55.919
let go completely of everything and dread off into a nice, natural, calm,

2191
08:23:56.279 --> 08:23:58.520
relaxing sleep.

2192
08:24:06.080 --> 08:24:07.000
So now we're going to.

2193
08:24:07.080 --> 08:24:16.599
Focus on your forehead, and if you choose, you can

2194
08:24:16.720 --> 08:24:22.159
incorporate your eyes in this focus as well. Your forehead

2195
08:24:22.279 --> 08:24:28.400
and your eyes, it's that whole area, basically, almost as

2196
08:24:28.439 --> 08:24:30.639
if you were wearing a mask, you.

2197
08:24:30.720 --> 08:24:31.200
Know, like a.

2198
08:24:33.159 --> 08:24:38.560
I don't know, a Batman mask or something, or I'm

2199
08:24:38.599 --> 08:24:41.400
trying to zorro or something, you know, the kind of

2200
08:24:41.520 --> 08:24:44.560
mask that covers your eyes but also covers quite a

2201
08:24:44.599 --> 08:24:51.400
lot of the forehead. I'm focusing on that area because

2202
08:24:51.400 --> 08:24:54.720
that's the area that we're now going to release tension

2203
08:24:54.959 --> 08:25:00.479
and stress from your mind and your brain. From your mind,

2204
08:25:00.599 --> 08:25:04.840
and any tension that you may have remain in your face,

2205
08:25:05.880 --> 08:25:11.200
in your neck and your jawl, your eyes, your forehead,

2206
08:25:12.000 --> 08:25:18.639
or your scalp. So basically any tension within your head area.

2207
08:25:19.040 --> 08:25:26.119
Including your mind and your brain, and that's going.

2208
08:25:26.040 --> 08:25:34.279
To be released through your forehead and your eyes. As

2209
08:25:34.360 --> 08:25:40.520
I count down again from twenty down to one now

2210
08:25:43.000 --> 08:26:41.200
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

2211
08:26:46.119 --> 08:26:56.880
eight seven six.

2212
08:27:00.680 --> 08:27:11.279
Why h three?

2213
08:27:20.799 --> 08:27:37.439
What noticing and you scan your face with jaw, your eyes,

2214
08:27:38.759 --> 08:27:47.759
the cheap bones, your ears, your forehead, your scalp, your neck,

2215
08:27:49.080 --> 08:27:51.560
the back of your neck, in the front of your neck,

2216
08:27:52.520 --> 08:28:03.240
the side of your neck, and the throat. Noticing being

2217
08:28:03.279 --> 08:28:14.840
aware of the comfort increased in the relaxation, not just

2218
08:28:15.000 --> 08:28:20.119
in your head and neck and mind, also the rest

2219
08:28:20.159 --> 08:28:30.439
of your body. Just notice how loose and calm you feel,

2220
08:28:31.560 --> 08:28:39.919
and how easily it is to just let go completely,

2221
08:28:42.759 --> 08:29:04.040
let go completely, how easily. So I'm gonna do now

2222
08:29:04.279 --> 08:29:07.840
is I'm to focus on the top of your head,

2223
08:29:13.279 --> 08:29:20.560
and we're going to allow every last piece of tension

2224
08:29:21.680 --> 08:29:26.680
or stress that mind be lingering or hiding in your

2225
08:29:26.759 --> 08:29:34.759
body or mind or head to just be sucked out

2226
08:29:35.880 --> 08:29:44.119
on the top of your head and released and to

2227
08:29:44.200 --> 08:29:51.119
be air one's sucked out into the clouds. Imagine to

2228
08:29:51.240 --> 08:29:56.439
be cloud above your head and it's like a whirlpool

2229
08:29:57.200 --> 08:30:02.119
and this can suck that tension now the top of

2230
08:30:02.200 --> 08:30:13.919
your head and just take away your focus. Imagine an

2231
08:30:14.080 --> 08:30:18.360
opening on the top of your head with a tension

2232
08:30:18.479 --> 08:30:23.400
and stress, and any remaining issues may be worries of

2233
08:30:23.599 --> 08:30:26.080
concerns that have no use to you.

2234
08:30:26.279 --> 08:30:29.479
Now you can all be sucked.

2235
08:30:29.240 --> 08:30:33.400
Down at the top of your head. I've taken away.

2236
08:30:35.400 --> 08:30:39.680
As I count down again from twenty down to one

2237
08:30:43.240 --> 08:32:17.400
now twenty nineteen, eighteen, seventeen, sixty fifty fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

2238
08:32:21.439 --> 08:32:42.279
Five, four, three, two, one.

2239
08:32:52.400 --> 08:33:08.520
Three, I'm noticing how you feel, how relaxed and calm

2240
08:33:10.520 --> 08:33:24.840
you physically and mentally feel right now, how peace your

2241
08:33:25.119 --> 08:33:31.400
mind feels. It feels so nice to just let go,

2242
08:33:33.680 --> 08:33:42.959
to give yourself some space to breathe easily, to think calmly,

2243
08:33:48.080 --> 08:33:53.200
just to take a break from all that pointless worry

2244
08:33:54.720 --> 08:33:59.040
concerns about things that you don't need to think about

2245
08:34:02.240 --> 08:34:09.560
right now, because this is your time to let go.

2246
08:34:10.959 --> 08:34:20.720
This is your space to enjoy feeling deeply relaxed, peaceful

2247
08:34:20.840 --> 08:34:28.119
in your mind, relaxed in your body. I can feel

2248
08:34:28.680 --> 08:34:38.479
so good, so nice to just not have to do anything,

2249
08:34:40.799 --> 08:34:49.720
to be able to really enjoy that serenity that comes

2250
08:34:51.240 --> 08:35:04.319
of letting go completely, that peacefulness that comes with being

2251
08:35:05.000 --> 08:35:16.279
in this peaceful space. And you can keep this sense

2252
08:35:16.479 --> 08:35:28.360
of calmness for as long as you choose. If you

2253
08:35:28.599 --> 08:35:35.240
choose to drift off into a deep, healing, natural sleep,

2254
08:35:36.560 --> 08:35:43.240
then you can do that. It's completely up to you,

2255
08:35:48.040 --> 08:35:52.759
and you can keep this feeling of calmness physically and

2256
08:35:52.880 --> 08:35:58.799
in your mind as long as you choose to feel

2257
08:35:59.040 --> 08:36:09.560
completely relaxed, completely relax.

2258
08:36:12.880 --> 08:36:18.520
And I'd like you to make up your mind that

2259
08:36:18.599 --> 08:36:28.240
you're going to relax, and.

2260
08:36:28.200 --> 08:36:31.439
I want to explore that with you. What it feels

2261
08:36:31.599 --> 08:36:38.439
like when you actually decide that you're going to relax,

2262
08:36:40.119 --> 08:36:43.279
not forcing yourself, but giving yourself that.

2263
08:36:46.240 --> 08:36:48.479
Yes, it is a command, really, isn't it. When you're

2264
08:36:48.520 --> 08:36:49.680
telling yourself.

2265
08:36:51.319 --> 08:36:58.759
Relax in a gentle but firm way that only you

2266
08:36:59.080 --> 08:37:04.159
can really tell yourself in that way. You can't really

2267
08:37:04.200 --> 08:37:08.200
have someone else saying to you, now it relax, relax.

2268
08:37:08.840 --> 08:37:09.040
You know.

2269
08:37:11.200 --> 08:37:13.479
It needs to be gentle, but you can't. Someone else

2270
08:37:13.520 --> 08:37:21.599
can't really have the same the same kind of influence

2271
08:37:22.759 --> 08:37:30.919
or power that you have over your own physicality over

2272
08:37:31.119 --> 08:37:40.360
how you feel, because when you say it to yourself,

2273
08:37:41.639 --> 08:37:48.599
it means more. It's personal, and your brain and your

2274
08:37:49.040 --> 08:37:53.759
unconscious mind and your body listens to what you say.

2275
08:37:56.080 --> 08:37:59.479
So for example, we'll test it out and do a

2276
08:37:59.520 --> 08:38:03.680
little test, few little tests along the way, and you

2277
08:38:03.799 --> 08:38:09.599
can get more of an idea of the force, the

2278
08:38:09.759 --> 08:38:16.759
positive force that you can have in creating a sense

2279
08:38:16.880 --> 08:38:20.759
of comfort and relaxation in your body and your mind

2280
08:38:21.959 --> 08:38:23.119
quite quickly.

2281
08:38:24.520 --> 08:38:27.840
Just by you telling yourself.

2282
08:38:29.200 --> 08:38:37.400
To relax. So I'm going to start by's focus on

2283
08:38:37.479 --> 08:38:43.360
your hands. To focus on your hands, and just tell

2284
08:38:43.360 --> 08:38:49.639
your hands to relax, and just say relax. As you

2285
08:38:49.759 --> 08:38:56.439
focus on your hands, you could say my hands are relaxed,

2286
08:38:57.279 --> 08:39:01.439
or I want my hands to relax. I think if

2287
08:39:01.479 --> 08:39:08.159
you actually do it directly by focusing and imagining that

2288
08:39:08.279 --> 08:39:12.279
your hands can hear what you're saying. You know they've

2289
08:39:12.279 --> 08:39:18.119
got little ears, wi a little weird. So talking to

2290
08:39:18.319 --> 08:39:35.080
your hands and just say relax, noticin now your hands

2291
08:39:35.119 --> 08:39:50.720
start to relax. Now focus on your eyes and tell

2292
08:39:50.759 --> 08:39:51.919
your eyes to relax.

2293
08:39:53.080 --> 08:39:54.639
You're just saying the same word.

2294
08:39:55.279 --> 08:40:03.520
Relax, and find it right tone for you. You know,

2295
08:40:03.680 --> 08:40:10.599
I might say relax, but you you might say relax

2296
08:40:11.720 --> 08:40:17.080
or relax. You know, you might say it differently to yourself,

2297
08:40:18.080 --> 08:40:24.639
and that's important for you to gauge what feels right

2298
08:40:25.000 --> 08:40:31.279
for you. To just tell your eyes to relax whilst

2299
08:40:31.439 --> 08:40:35.479
focusing on your eyes, your eyelids, the muscles around your eyes,

2300
08:40:36.360 --> 08:41:13.240
your eyebrows, and just tell your eyes directly relax now. Now,

2301
08:41:13.279 --> 08:41:23.639
I just did that myself, and sometimes you may feel

2302
08:41:23.759 --> 08:41:28.479
that you need a bit more time or the different

2303
08:41:28.560 --> 08:41:32.240
parts to relax, you know, because I start talking again

2304
08:41:32.799 --> 08:41:37.439
and maybe that part hasn't relaxed fully. But what will

2305
08:41:37.520 --> 08:41:40.200
happen is that we'll just continue to relax even though

2306
08:41:40.200 --> 08:41:47.479
I'm talking. And that's happening with my eyes. Something else

2307
08:41:47.520 --> 08:41:52.119
I noticed is when I started focusing on my eyes,

2308
08:41:52.400 --> 08:41:55.840
that actually almost became they got worse before.

2309
08:41:55.639 --> 08:41:57.880
They got better in a way sort of.

2310
08:41:58.000 --> 08:42:01.080
I felt a degree of tension growing in my eyes

2311
08:42:02.759 --> 08:42:07.119
and then disappearing. So I think what that was really

2312
08:42:07.319 --> 08:42:13.200
was just me becoming more aware of the tension that

2313
08:42:13.400 --> 08:42:18.080
was already there, but I I wasn't focused on it before,

2314
08:42:19.360 --> 08:42:27.439
so I wasn't really acknowledging it or really conscious to

2315
08:42:27.680 --> 08:42:40.759
those feelings. Yeah, my eyes is still continuing to relax,

2316
08:42:41.439 --> 08:42:47.080
as well as my hands. Actually, my hands have got

2317
08:42:47.119 --> 08:42:53.319
a certain kind of energy, like not buzzing, but I

2318
08:42:53.400 --> 08:42:58.520
can kind of funeral a degree of energy in my hands.

2319
08:43:01.720 --> 08:43:06.400
Maybe that's where the tension is being released. Maybe that's

2320
08:43:06.599 --> 08:43:16.439
causing that. The next part, I think we should focus

2321
08:43:16.479 --> 08:43:17.439
on the back of the neck.

2322
08:43:18.119 --> 08:43:19.360
That's a part which quite.

2323
08:43:19.200 --> 08:43:24.000
Often, well for me, holds tension. I don't know about

2324
08:43:24.080 --> 08:43:24.599
for yourself.

2325
08:43:25.720 --> 08:43:30.000
I think it's quite a standard place where tension is

2326
08:43:30.080 --> 08:43:31.000
sometimes held.

2327
08:43:32.560 --> 08:43:35.720
So and I'm doing.

2328
08:43:35.799 --> 08:43:38.439
Exactly what you're doing as you do it as well,

2329
08:43:38.560 --> 08:43:42.520
so I'm telling my body parts to relax as well.

2330
08:43:43.279 --> 08:43:45.119
So if you tell your neck at the back of

2331
08:43:45.200 --> 08:43:47.720
your neck, focus on the back of your neck and

2332
08:43:47.959 --> 08:43:55.319
just say relax in your own words, in your own tone,

2333
08:43:55.680 --> 08:43:58.520
in your own voice. You can say out loud, or

2334
08:43:58.599 --> 08:44:02.959
you can just say to yourself mhm internally. But you're

2335
08:44:03.080 --> 08:44:07.400
focusing it, and you're saying it literally to the back

2336
08:44:07.439 --> 08:44:10.200
of your neck, as if the back and your neck

2337
08:44:10.240 --> 08:44:11.240
you can actually.

2338
08:44:11.040 --> 08:44:17.599
Hear what you're saying. So do that now, Just say it,

2339
08:44:18.400 --> 08:44:21.799
relax to the back of your neck, and I'll do

2340
08:44:21.959 --> 08:44:22.279
the same.

2341
08:45:01.119 --> 08:45:01.240
Now.

2342
08:45:01.319 --> 08:45:04.880
What I noticed, and you may have had similar thing

2343
08:45:06.360 --> 08:45:09.279
is even though I was focusing on the back of

2344
08:45:09.360 --> 08:45:20.799
my neck, other parts started to I don't know, showed

2345
08:45:20.840 --> 08:45:24.000
themselves to me, or maybe because they want to be

2346
08:45:24.080 --> 08:45:27.919
relaxed as well. But I started noticing the feelings in

2347
08:45:28.000 --> 08:45:31.279
my shoulders at tension in my shoulders and in my

2348
08:45:31.439 --> 08:45:38.639
upper back, whether that was because my back of my

2349
08:45:38.799 --> 08:45:44.279
neck was saying, well, I'm pretty much okay. It's the

2350
08:45:44.400 --> 08:45:53.919
other parts that need attention, but my lobe, my back

2351
08:45:53.959 --> 08:45:57.759
of my neck is still relaxing. But I just became

2352
08:45:57.840 --> 08:46:04.159
more aware of other parts that needed attention. Now, this

2353
08:46:04.400 --> 08:46:09.279
might happen, and it's not. It doesn't mean that it's

2354
08:46:09.360 --> 08:46:14.840
going wrong. It just means you're being notified of more

2355
08:46:14.919 --> 08:46:17.479
places that also.

2356
08:46:17.360 --> 08:46:18.560
Want to feel relaxed.

2357
08:46:21.799 --> 08:46:26.159
So I'm going to focus on my upper back so

2358
08:46:26.400 --> 08:46:30.000
you can do the same even if you don't have

2359
08:46:30.200 --> 08:46:35.520
any feelings of tension that robvious in your upper back.

2360
08:46:37.439 --> 08:46:42.319
You just focus on your back and the whole area

2361
08:46:42.479 --> 08:46:47.000
from the shoulder blades down to the middle of your

2362
08:46:47.040 --> 08:46:51.279
back and the spine. And with me, it's more the

2363
08:46:51.400 --> 08:47:01.799
shoulder blades. Yeah, that's the parts that really sort of

2364
08:47:02.720 --> 08:47:08.959
giving me that, not that it needs relax in the sounds.

2365
08:47:09.000 --> 08:47:12.279
Going to ask that part to relax, and you can

2366
08:47:12.360 --> 08:47:12.799
do the same.

2367
08:47:12.919 --> 08:47:25.560
Now relapse out the back.

2368
08:47:37.759 --> 08:47:42.799
There's something strange happened there, and this often happens.

2369
08:47:42.880 --> 08:47:43.759
And I'm doing this for.

2370
08:47:46.279 --> 08:47:52.479
Over sixteen years or something, and often I'm one surprised

2371
08:47:53.400 --> 08:48:00.200
that amazed really that there can be a feeling. So

2372
08:48:00.400 --> 08:48:02.959
when I was focusing on the back of my neck,

2373
08:48:03.840 --> 08:48:07.959
my upper back was starting to feel quite stressed and

2374
08:48:08.720 --> 08:48:14.240
in need of attention. As soon as I started talking

2375
08:48:14.439 --> 08:48:19.279
to you about my upper back and talking about, you know,

2376
08:48:19.840 --> 08:48:24.799
getting ready to ask the upper back to relax, why

2377
08:48:24.880 --> 08:48:30.560
the back already started to relax. It's almost as if

2378
08:48:30.599 --> 08:48:36.200
it doesn't need to hear the words, just needs attention,

2379
08:48:41.000 --> 08:48:52.319
just needs to be noticed. And that is something that

2380
08:48:52.639 --> 08:48:59.599
often happens in this type of situation is when you

2381
08:48:59.680 --> 08:49:05.040
stick aren't to relax, a couple of parts of your body,

2382
08:49:06.119 --> 08:49:12.720
as we've done with our hands, eyes and eyelids, and

2383
08:49:13.000 --> 08:49:21.720
now back of the neck, top of the bag, up

2384
08:49:21.799 --> 08:49:25.200
the back, the rest of the body seems to just

2385
08:49:26.599 --> 08:49:36.439
take notice and decide in its own way to start relaxing.

2386
08:49:38.279 --> 08:49:43.680
Other parts of your body start to just become looser.

2387
08:49:48.439 --> 08:49:51.240
I suppose it's kind of like a bit of an avalanche,

2388
08:49:51.400 --> 08:49:56.159
you know, the little balls starts rolling and before you

2389
08:49:56.279 --> 08:49:59.240
know the whole of your body is completely relaxed.

2390
08:49:59.319 --> 08:50:00.119
They can't.

2391
08:50:09.000 --> 08:50:16.599
And if you focus on your face, you focus on

2392
08:50:16.680 --> 08:50:25.319
your eyes, the eyelids, your eyebrows, and the muscles around

2393
08:50:25.400 --> 08:50:34.919
your eyes. Maybe you start to notice that your forehead

2394
08:50:35.240 --> 08:50:39.880
is more relaxed than it was. Maybe your face is

2395
08:50:40.000 --> 08:50:46.680
more relaxed. I would say my entire face is a

2396
08:50:46.799 --> 08:51:02.000
lot more relaxed than it was. Focus now on your

2397
08:51:02.159 --> 08:51:09.959
shoulders again, just like before. Just tell your shoulders. I mean,

2398
08:51:10.400 --> 08:51:12.319
you can't do them in the digity. You can do

2399
08:51:12.479 --> 08:51:16.520
the right shoulder and your shoulder. I just can't do

2400
08:51:16.680 --> 08:51:21.840
both at the same time. Just tell your shoulders as

2401
08:51:21.880 --> 08:51:25.959
you focus on them in your mind, focus on how

2402
08:51:26.040 --> 08:51:31.639
you feel. Maybe you can see them in your mind's eye.

2403
08:51:35.200 --> 08:51:41.279
Just tell your shoulders to relax.

2404
08:52:18.439 --> 08:52:19.880
As nice as they relax.

2405
08:52:30.279 --> 08:52:35.400
But I do you notice, I mean, especially with my bank,

2406
08:52:38.080 --> 08:52:44.520
is the connection between the different parts the bank, the shoulders,

2407
08:52:44.599 --> 08:52:54.599
the neck being all connected and being such a large

2408
08:52:54.720 --> 08:53:00.400
part of your body. It's almost hard to set parade

2409
08:53:00.400 --> 08:53:08.479
them for each other. And my luwer back has starting

2410
08:53:08.520 --> 08:53:17.360
to relax on the saone. Maybe I'm going too slow

2411
08:53:19.880 --> 08:53:23.200
and that could be an issue because we all go

2412
08:53:23.360 --> 08:53:29.680
at different speeds. And the idea at the beginning of

2413
08:53:29.759 --> 08:53:32.240
this recording was for you to be able to just

2414
08:53:32.599 --> 08:53:49.080
say to yourself relax without focusing on any particular part

2415
08:53:49.200 --> 08:53:54.759
of your body. Because when you know that turning your

2416
08:53:55.159 --> 08:54:07.000
hands to relax and your hands relax, you tell your

2417
08:54:07.919 --> 08:54:15.200
eyelids and your eyes, the muscles around your eyes and

2418
08:54:15.319 --> 08:54:22.639
your eyebrows to relax, that they relax.

2419
08:54:28.439 --> 08:54:30.959
You tell the back of your neck.

2420
08:54:34.119 --> 08:54:40.919
To relax, and it relaxes.

2421
08:54:48.919 --> 08:54:50.439
You tell your upper back.

2422
08:54:56.840 --> 08:55:20.759
To relax, and the relaxes. He tell your shoulders to relax.

2423
08:55:30.799 --> 08:55:31.799
And they relax.

2424
08:55:55.279 --> 08:55:59.400
And you tell your hands to relax, they relaxed.

2425
08:55:59.319 --> 08:56:00.560
And you can tell you need.

2426
08:56:02.200 --> 08:56:13.720
To relax. And you told your eyelids, the muscles around

2427
08:56:13.759 --> 08:56:25.680
your eyes, your eyebrows to relax. They relaxed and continue.

2428
08:56:26.560 --> 08:56:35.319
To relax. And you told the back of your neck,

2429
08:56:36.639 --> 08:56:38.319
got this on the back of your neck.

2430
08:56:41.799 --> 08:56:52.360
And told it to relax. The relaxed and continued.

2431
08:56:53.159 --> 08:57:04.240
To relax. And you told your alfa back.

2432
08:57:07.560 --> 08:57:13.040
To relax, be relaxed and continued.

2433
08:57:14.959 --> 08:57:15.599
To relax.

2434
08:57:23.919 --> 08:57:29.479
That's with your shoulders. You told your shoulders to relax.

2435
08:57:29.840 --> 08:57:30.360
In your.

2436
08:57:33.080 --> 08:57:37.400
Shoulders relaxed and continued.

2437
08:57:41.439 --> 08:57:55.680
To relax. And it's not just that, it's that the

2438
08:57:55.799 --> 08:58:01.840
rest of your body is also been listening, and no

2439
08:58:02.080 --> 08:58:08.959
relaxation has been spreading so from your eyes, the relaxation

2440
08:58:09.319 --> 08:58:16.240
spread to your forehead, around your face, into your skin,

2441
08:58:17.439 --> 08:58:30.040
into your jaw, into the front and sides of your neck,

2442
08:58:31.599 --> 08:58:41.680
all the way down your chest and stomach. Your relaxed

2443
08:58:41.880 --> 08:58:43.799
hands and shoulders.

2444
08:58:45.319 --> 08:58:54.240
Meet up through your arms relaxing and farms your upper.

2445
08:58:54.200 --> 08:59:12.759
Arms, elbows or wrists, letting go the lower bay, the

2446
08:59:13.080 --> 08:59:19.200
hips fat explain and just start to relax.

2447
08:59:19.400 --> 08:59:22.159
So continue even.

2448
08:59:23.639 --> 08:59:34.319
Comfort spreading through your legs all the way down to

2449
08:59:34.400 --> 08:59:43.799
your ankles, the tops of your feet, the side of

2450
08:59:43.880 --> 08:59:47.759
your feet, and the bottoms.

2451
08:59:47.240 --> 08:59:52.840
Of your feet. Real lexes.

2452
08:59:56.040 --> 09:00:03.400
Into your toes. Each term relaxing.

2453
09:00:06.799 --> 09:00:11.159
Because police.

2454
09:00:23.319 --> 09:00:34.479
And if your body relaxes more, your mind becomes slower,

2455
09:00:40.200 --> 09:00:50.439
more peaceful, to the point where.

2456
09:00:52.360 --> 09:01:02.959
If you choose to fall asleep, you can't.

2457
09:01:03.360 --> 09:01:04.919
Easily do that.

2458
09:01:10.560 --> 09:01:21.479
Easy to do way because there's nothing you're in your mind.

2459
09:01:24.880 --> 09:02:06.000
To praise speaceful your body to tease rides with that

2460
09:02:06.279 --> 09:02:13.759
connection between your body relaxing. The word do you say

2461
09:02:14.080 --> 09:02:15.319
to yourself.

2462
09:02:17.279 --> 09:02:27.279
Relates means that you don't need to.

2463
09:02:27.439 --> 09:02:32.840
Focus on just one part. You can just focus on

2464
09:02:34.919 --> 09:02:59.759
your entire body saying the powerful word relates and the

2465
09:03:00.159 --> 09:03:15.200
s those are minia sensations of comfort, spreading throughout your body,

2466
09:03:20.639 --> 09:03:22.959
lusing and calming.

2467
09:03:24.959 --> 09:03:25.520
And he.

2468
09:03:29.880 --> 09:03:41.279
Every power to your body, eating more relaxed.

2469
09:03:56.000 --> 09:03:59.400
And all you need to do from now on is

2470
09:03:59.639 --> 09:04:02.799
just telling yourself.

2471
09:04:06.279 --> 09:04:20.680
Right, figing completely.

2472
09:04:21.639 --> 09:04:41.680
Now, starting now with.

2473
09:04:41.799 --> 09:05:00.360
Number twenty nineteen eighteen.

2474
09:05:05.119 --> 09:07:07.639
Seven sixteen fift foot.

2475
09:07:11.239 --> 09:10:06.440
Well, yes, assa.

2476
09:11:34.160 --> 09:15:16.040
U attatatat.

2477
09:15:41.519 --> 09:18:30.800
What one.

2478
09:18:36.919 --> 09:18:37.199
Seven?

2479
09:18:45.400 --> 09:18:56.720
Captain down from ten to one ten nine, eight seven,

2480
09:18:58.839 --> 09:19:10.720
six five four three two.

2481
09:19:13.160 --> 09:19:13.440
One.

2482
09:19:20.480 --> 09:19:23.360
And maybe that was a bit too quick in order

2483
09:19:23.440 --> 09:19:24.080
to relax.

2484
09:19:25.319 --> 09:19:25.760
Maybe it's a.

2485
09:19:25.959 --> 09:19:32.440
Too fast for you to notice the calming of your body,

2486
09:19:35.680 --> 09:19:40.239
maybe even a little bit of pressure there. Like you're

2487
09:19:40.319 --> 09:19:42.879
counting down from ten to one. What do you expect

2488
09:19:43.000 --> 09:19:46.040
me to do? Man, expect me to stick go with

2489
09:19:46.239 --> 09:19:56.080
floppy just because you're counting down. You try it again,

2490
09:19:57.440 --> 09:20:03.319
but this time I'll go this slower. It's time and

2491
09:20:03.440 --> 09:20:08.360
you focus on the whole of your body before we

2492
09:20:08.639 --> 09:20:15.839
focus on your legs. Just notice how your body does.

2493
09:20:17.400 --> 09:20:23.199
Start to feel more relaxed.

2494
09:20:27.239 --> 09:21:02.120
With every number that I count down ten nine at eight, seven, six,

2495
09:21:10.559 --> 09:22:17.160
five four three one, And just notice how.

2496
09:22:19.360 --> 09:22:21.919
How you feel generally, how your body feels.

2497
09:22:28.559 --> 09:22:36.319
It's not necessarily even about yeah, counting down from ten

2498
09:22:36.440 --> 09:22:46.800
to one, it's that space that you have, that space

2499
09:22:47.000 --> 09:23:08.360
between being active or mentally just sitting or lying down,

2500
09:23:09.080 --> 09:23:13.839
just being there, not doing anything, not saying anything, or

2501
09:23:14.680 --> 09:23:20.959
deeding to think about anything. So it opens up a space,

2502
09:23:21.959 --> 09:23:23.800
you know, a bit of a space.

2503
09:23:24.319 --> 09:23:33.919
The gap. And the more I cam down for the

2504
09:23:34.000 --> 09:23:35.800
tent of monk, the.

2505
09:23:35.879 --> 09:23:43.839
Bigger that gap becomes. So there's that gap of calmness,

2506
09:23:45.279 --> 09:24:00.239
of comfort and relaxation. It's a nice feeling, and it

2507
09:24:00.519 --> 09:24:12.400
moves those stresses or discomforts physically or emotionally, moves them away.

2508
09:24:19.199 --> 09:24:20.160
Allows you.

2509
09:24:22.839 --> 09:24:23.360
To just.

2510
09:24:26.360 --> 09:24:33.080
Slow down. Someone to count again from ten down to one,

2511
09:24:33.519 --> 09:24:43.000
and notice that gap widening, the gap, and this is

2512
09:24:43.040 --> 09:24:47.919
it widens. It's almost like the stress and a tension

2513
09:24:48.720 --> 09:25:07.760
falls into the gap. It gives you that distance and space.

2514
09:25:10.160 --> 09:27:16.519
Now ten nine, eight, seven, six four three. What and

2515
09:27:16.839 --> 09:27:20.879
how did you work? What do you feel.

2516
09:27:22.800 --> 09:27:22.959
Now?

2517
09:27:35.720 --> 09:27:47.519
Can you notice that? Do you feel in calm? Do

2518
09:27:47.639 --> 09:28:16.319
you feel more relaxed? As we now focus on your legs,

2519
09:28:17.959 --> 09:28:38.639
just your legs. You're just gonna start with focusing one

2520
09:28:38.839 --> 09:28:58.319
of your thighs. Of course, it's not the most exciting.

2521
09:28:57.919 --> 09:29:04.599
Thing to be done. Ye, I'm sure like most of

2522
09:29:04.680 --> 09:29:07.559
your body is not not coming on a way now.

2523
09:29:16.440 --> 09:29:22.760
Just focusing on the hole of your thighs, the tops

2524
09:29:22.800 --> 09:29:28.879
of your thighs, the sides of your thighs, the bottoms

2525
09:29:28.919 --> 09:29:36.000
of your thighs, the outer thighs and inner thighs. Basically

2526
09:29:36.239 --> 09:29:38.239
the hole of your thigh that leads.

2527
09:29:39.040 --> 09:29:40.040
Into your head.

2528
09:29:43.959 --> 09:29:46.639
And it goes down to your.

2529
09:29:48.599 --> 09:29:49.239
Knee joint.

2530
09:29:54.440 --> 09:30:01.680
Now, this is a big area. It's very heavy area.

2531
09:30:02.400 --> 09:30:08.839
Face wrong, probably the strongest muscles in your body and

2532
09:30:09.000 --> 09:30:20.800
in your thighs. But I don't think we.

2533
09:30:22.599 --> 09:30:25.879
Perhaps would give enough.

2534
09:30:25.760 --> 09:30:41.559
Attention to advives, perhaps retain knowledge how important our thighs

2535
09:30:41.839 --> 09:31:01.879
are to ollives, how much they actually do to us

2536
09:31:05.800 --> 09:31:15.400
work for our lives may seem.

2537
09:31:15.519 --> 09:31:16.480
Is that really weird?

2538
09:31:19.519 --> 09:31:25.559
I think that all of our body parts, especially advice,

2539
09:31:26.680 --> 09:31:44.480
needs some TLC. I do love shame, the acknowledgement, thank

2540
09:31:44.599 --> 09:31:53.319
you gratitude for what advice do to us.

2541
09:31:59.879 --> 09:32:05.480
I know this may sound and it's strange, and maybe

2542
09:32:05.519 --> 09:32:06.800
you think, why am I?

2543
09:32:07.599 --> 09:32:10.239
Surely how I should be able in the garden hugging

2544
09:32:10.319 --> 09:32:18.199
a tree or something. Oh it's hard to set a

2545
09:32:18.279 --> 09:32:21.959
microphone up on a tree. That's why I'm doing this indoors.

2546
09:32:22.000 --> 09:32:22.879
Otherwise I would be.

2547
09:32:22.919 --> 09:32:26.120
Outside of hugging a tree and I can't see the

2548
09:32:26.199 --> 09:32:35.680
television from the tree. You move down to your knees.

2549
09:32:37.199 --> 09:32:45.120
Gain such an important part, and I think we don't

2550
09:32:45.239 --> 09:32:48.800
necessarily I want to speak to myself here.

2551
09:32:51.279 --> 09:32:53.760
I don't necessarily appreciate.

2552
09:32:54.879 --> 09:33:00.559
All that one needs deep for me until a problem

2553
09:33:00.599 --> 09:33:03.559
with my need occasionally.

2554
09:33:03.239 --> 09:33:03.720
Either.

2555
09:33:05.080 --> 09:33:09.000
Maybe I bash it or it's aching for some reason.

2556
09:33:10.760 --> 09:33:17.080
It's then that I realize how much it does. The

2557
09:33:17.199 --> 09:33:24.800
benefit of being able to use my legs without in

2558
09:33:25.040 --> 09:33:27.680
kind of physical discomfort.

2559
09:33:28.480 --> 09:33:30.360
Is a beautiful thing.

2560
09:33:31.760 --> 09:33:39.360
That's possibly not appreciated until it's temporarily removed. You know

2561
09:33:39.519 --> 09:33:49.319
that's comfort. Don't you focus on these regardless of how

2562
09:33:49.400 --> 09:33:54.720
your needs to feel. You can have that sense of

2563
09:33:56.080 --> 09:34:01.480
gratitude and love to your needs all that they be here,

2564
09:34:11.919 --> 09:34:15.000
and you can still have that attention on your thighs.

2565
09:34:15.760 --> 09:34:18.319
May you notice how your fires feel.

2566
09:34:20.239 --> 09:34:23.680
Maybe notice that they are.

2567
09:34:25.440 --> 09:34:29.319
Relaxing more.

2568
09:34:30.879 --> 09:34:42.040
Deeply as you focus now on the bottoms of your

2569
09:34:42.160 --> 09:34:48.319
lex machines and your cart bottoms, or the bones between

2570
09:34:48.480 --> 09:34:55.839
your ns, your fate incorporate and course your ankles.

2571
09:34:57.680 --> 09:34:59.239
So important.

2572
09:35:04.120 --> 09:35:09.160
Can anyone's head, even like the slightest sprain of an

2573
09:35:09.160 --> 09:35:11.680
ankle who knows how.

2574
09:35:13.199 --> 09:35:16.800
How much we take our en course.

2575
09:35:16.639 --> 09:35:24.879
Are granted, and it's kind of strange in a way

2576
09:35:24.959 --> 09:35:30.720
when you think that. You know, logically, our wrists.

2577
09:35:30.480 --> 09:35:33.279
Are a lot of female than the rest of our arms,

2578
09:35:34.440 --> 09:35:37.919
which is okay, it doesn't I can't see any problem

2579
09:35:37.959 --> 09:35:45.360
with that, you know, just picking stuff up incourse so

2580
09:35:45.559 --> 09:35:48.720
much thinner than the rest of our legs.

2581
09:35:55.160 --> 09:35:59.839
And from a physics perspective, who logical even doesn't.

2582
09:35:59.639 --> 09:36:03.239
Even sense for all this weight.

2583
09:36:04.680 --> 09:36:10.440
Will ultimately be resting on your ankles.

2584
09:36:11.000 --> 09:36:12.440
Then leading to your feet.

2585
09:36:16.720 --> 09:36:18.599
And thin area.

2586
09:36:19.760 --> 09:36:20.319
Thin by.

2587
09:36:24.239 --> 09:36:29.959
Yeah, it does so much great work. Supports us, supports

2588
09:36:30.040 --> 09:36:42.040
our body for a lifetime, helps us to balance, helps

2589
09:36:42.080 --> 09:36:56.080
you to get around and be mobiles musters. Of course,

2590
09:37:01.199 --> 09:37:03.680
when man was younger, I couldn't see the point in

2591
09:37:03.760 --> 09:37:04.519
calf muscles.

2592
09:37:05.279 --> 09:37:09.760
I didn't seem to do anything. It's okay, if I

2593
09:37:09.839 --> 09:37:13.480
walked around on tiptoes, then what cloth muscles.

2594
09:37:13.120 --> 09:37:13.720
Get some work?

2595
09:37:15.160 --> 09:37:16.480
But of course that's not true.

2596
09:37:16.599 --> 09:37:21.160
The calf muscles are being used whenever we use our legs,

2597
09:37:26.760 --> 09:37:28.080
and your shoes.

2598
09:37:30.919 --> 09:37:32.279
There to protect.

2599
09:37:33.839 --> 09:37:35.000
Your little legs.

2600
09:37:39.000 --> 09:37:40.120
Shaped in a way.

2601
09:37:41.760 --> 09:37:53.519
The most as a protector of a bone needing of

2602
09:37:53.639 --> 09:37:55.319
course to your ankles.

2603
09:37:58.239 --> 09:37:59.120
In the feat.

2604
09:38:03.680 --> 09:38:05.319
I'm not going to focus on your feet.

2605
09:38:05.400 --> 09:38:06.959
I'm just going to focus on the legs.

2606
09:38:09.040 --> 09:38:10.279
I realize.

2607
09:38:12.000 --> 09:38:16.800
Now that I've mentioned your feet brookly sitting on them anyway,

2608
09:38:17.319 --> 09:38:17.919
So maybe I.

2609
09:38:17.959 --> 09:38:19.720
Should focus on your feet an.

2610
09:38:23.959 --> 09:38:26.080
You can have them in your awareness.

2611
09:38:27.720 --> 09:38:31.360
The same as you have your thighs in your awareness.

2612
09:38:32.239 --> 09:38:33.400
Even though we haven't.

2613
09:38:33.239 --> 09:38:38.680
Been focusing on your figs for a few minutes and

2614
09:38:38.839 --> 09:38:50.480
we're focusing on your ankles. Still that sensational.

2615
09:38:53.000 --> 09:39:08.120
King in your thighs, what's that movements of energy? Because

2616
09:39:08.199 --> 09:39:09.639
it dies hold.

2617
09:39:11.400 --> 09:39:17.680
Lots of different sensations, of course, different muscles bakes and

2618
09:39:17.800 --> 09:39:29.639
long muscles than we have in our eyes. With the

2619
09:39:29.839 --> 09:39:35.800
skin on the outside of the eyes, as in the

2620
09:39:35.919 --> 09:39:45.919
outside of ve about body would be very sensitive sensitive

2621
09:39:46.120 --> 09:39:59.040
and the touch sensitive to temper an inside the pie,

2622
09:40:01.599 --> 09:40:06.360
the bones, there's the muscle and the blood vessels, the

2623
09:40:06.599 --> 09:40:16.919
arts to all this stuff inside of thines. I guess

2624
09:40:17.000 --> 09:40:20.199
sometimes it would be nice if you can actually.

2625
09:40:19.959 --> 09:40:27.720
Put your fingers inside your eyes and message to the

2626
09:40:27.839 --> 09:40:29.440
message on the outside, of.

2627
09:40:29.720 --> 09:40:32.599
Course, but be ale to get deep into the.

2628
09:40:32.680 --> 09:40:38.040
Muscles, to be able to just mess out inside of eyes,

2629
09:40:38.879 --> 09:40:49.239
message in the bones and the leg all the veinstly

2630
09:40:52.080 --> 09:41:00.279
even and move down h.

2631
09:41:01.040 --> 09:41:05.239
Message and inside your means. It's a message on.

2632
09:41:05.319 --> 09:41:11.279
Those bands which tis spreading like.

2633
09:41:16.480 --> 09:41:27.599
M of course is the fact of the inside preece.

2634
09:41:28.720 --> 09:41:33.000
In this sense.

2635
09:41:32.800 --> 09:41:38.319
Today it's like nice and striking.

2636
09:41:39.720 --> 09:41:42.680
That might be because it's a day it's.

2637
09:41:42.519 --> 09:41:43.959
Not touched.

2638
09:41:46.440 --> 09:41:47.080
Its most.

2639
09:41:47.160 --> 09:41:48.120
I could be looking.

2640
09:41:49.720 --> 09:41:57.120
Like place. It's almost, but the part.

2641
09:41:58.839 --> 09:42:02.160
Has a sense of too so different.

2642
09:42:09.800 --> 09:42:22.800
Course is protected on licks thin the two dood.

2643
09:42:22.400 --> 09:42:26.760
Things about class.

2644
09:42:31.559 --> 09:42:38.080
Too late. So that's why I don't tips tips going

2645
09:42:38.199 --> 09:42:43.599
against side. That's like you, that's all what tea sure.

2646
09:42:47.959 --> 09:42:49.040
You can also do.

2647
09:42:53.919 --> 09:43:19.599
You think keep the costs must stop? That's so do.

2648
09:43:21.279 --> 09:43:26.839
Sing music.

2649
09:43:34.400 --> 09:43:43.160
The same shoots.

2650
09:43:41.279 --> 09:44:32.440
Speak sep, don't stop, y

2651
09:45:00.120 --> 09:45:15.680
Passass