April 26, 2025

(no music) (10 hours) Sending Healing | Let me bore your pain away #29 | Jason Newland | 26th April 2025

(no music) (10 hours) Sending Healing | Let me bore your pain away #29 | Jason Newland | 26th April 2025
Apple Podcasts podcast player icon Spotify podcast player icon
Apple Podcasts podcast player icon Spotify podcast player icon
None
WEBVTT

1
00:00:00.680 --> 00:00:10.560
Hello, and welcome to jasonneuland dot com. My name's Jason Newland.

2
00:00:11.560 --> 00:00:15.560
Please only listen when you can safety closure eyes. This

3
00:00:15.640 --> 00:00:20.719
is let me boil your pain away, and also only

4
00:00:20.800 --> 00:00:28.079
listen when you have permission from your doctor because you

5
00:00:28.160 --> 00:00:32.159
do need to know the cause of the chronic pain before.

6
00:00:33.000 --> 00:00:40.719
I would advise before listening to any recording. And this

7
00:00:40.799 --> 00:00:46.439
is also not a replacement for professional therapy or advice.

8
00:00:47.759 --> 00:00:56.399
I'm just a random English person talking, That's it. But

9
00:00:56.960 --> 00:01:04.040
at the same time, hopefully I've got something useful to say.

10
00:01:04.879 --> 00:01:08.159
So this is not a sleep recording, this is not

11
00:01:08.680 --> 00:01:13.159
a hypnosis recording, this is not therapy. This is just

12
00:01:13.280 --> 00:01:17.840
me talking about Well today I'm going to talk about

13
00:01:18.599 --> 00:01:26.200
sending healing to others and I'm just going to discuss

14
00:01:26.599 --> 00:01:32.760
that and how doing that can be useful for you

15
00:01:33.599 --> 00:01:41.159
to give yourself more comfort. And it's kind of a

16
00:01:41.200 --> 00:01:45.280
weird concept. And I'm not coming from a spiritual perspective.

17
00:01:47.280 --> 00:01:51.480
I'm not coming from a religious perspective, just coming from

18
00:01:51.560 --> 00:02:04.680
a I suppose scientific plus tried and tested perspective. You know,

19
00:02:06.040 --> 00:02:14.719
overuld last probably hundreds of years, to be fair, imagination

20
00:02:15.159 --> 00:02:24.599
has been used to help people to increase comfort and

21
00:02:24.639 --> 00:02:29.800
to change the way you feel, just by our thoughts,

22
00:02:29.960 --> 00:02:36.759
by your thoughts. Now, Vinnie is in the background, chomping

23
00:02:36.879 --> 00:02:42.479
on a bony thing, so you may hear him. Also,

24
00:02:43.800 --> 00:02:46.039
his neighbors in the garden, so you might hear a

25
00:02:46.080 --> 00:02:49.639
little bit from that. Hopefully there shouldn't be too much

26
00:02:50.159 --> 00:02:54.039
background sound, but if there is, I'm just going to continue.

27
00:02:54.319 --> 00:03:03.439
Unless a helicopter lands in the garden or something like that,

28
00:03:03.439 --> 00:03:05.479
that would be weird. But yeah, I don't think there's

29
00:03:05.560 --> 00:03:10.599
enough room in that little garden for a helicopter. No,

30
00:03:10.759 --> 00:03:14.919
I don't think so. Mikay Perry might land in what

31
00:03:15.000 --> 00:03:18.719
I have spaceship. In that case, I will stop the

32
00:03:18.759 --> 00:03:21.639
recording because I'll just assume she's come to take me

33
00:03:21.680 --> 00:03:25.719
out on a date. I don't worry, Katie, you don't.

34
00:03:25.879 --> 00:03:28.319
I've got to change the suit. It's fine. We'll go

35
00:03:28.400 --> 00:03:31.560
out like this. It's fine, it's okay. Or you want

36
00:03:31.560 --> 00:03:35.280
me to change, I'd have a bath, Okay, I can

37
00:03:35.360 --> 00:03:37.719
do that. You want me to have a bath, and

38
00:03:37.759 --> 00:03:40.000
you want me to wash my hair and have a shave.

39
00:03:40.560 --> 00:03:42.879
Forget it, Katy, you just go away. I can't. No, No,

40
00:03:43.000 --> 00:03:48.039
you're too needy. You want too much from me. So

41
00:03:49.000 --> 00:03:51.960
I'm going to start by talking about the science of

42
00:03:52.080 --> 00:04:01.800
imagination and pain relief. So I try and looking do

43
00:04:01.840 --> 00:04:04.759
a little bit of research into the science. I've been

44
00:04:04.759 --> 00:04:10.120
making recordings to help people with chronic pain for nineteen

45
00:04:10.240 --> 00:04:14.199
years now, so this is not a new thing for me.

46
00:04:16.720 --> 00:04:22.120
But I do think that sometimes factual stuff really can

47
00:04:22.600 --> 00:04:29.160
help us. It helps me, but I think it can

48
00:04:29.240 --> 00:04:36.120
help to almost open that door to allow the ideas

49
00:04:36.160 --> 00:04:40.399
to kind of circulate and percolate and be absorbed and

50
00:04:40.519 --> 00:04:43.959
to wrap your mind around some of the ideas that

51
00:04:44.000 --> 00:04:49.600
I'm going to be discussing. So I'm going to kind

52
00:04:49.600 --> 00:04:56.680
of start off with some facts, some scientific facts. So

53
00:04:57.040 --> 00:05:05.480
guided imagery it basically involves visualizing calm or a healing scenario,

54
00:05:06.680 --> 00:05:11.800
and it can lead to significant pain reduction. And it's

55
00:05:11.839 --> 00:05:17.160
also can lead to deep deep relaxation, can lead to sleep,

56
00:05:18.040 --> 00:05:23.800
can lead to feeling more confident about something upcoming, like

57
00:05:23.920 --> 00:05:29.120
an exam or job interview or driving test, you know

58
00:05:29.199 --> 00:05:34.839
those kinds of things. It can make you by visualizing something.

59
00:05:36.399 --> 00:05:39.839
It can help you prepare for an event that's coming up.

60
00:05:41.160 --> 00:05:46.240
So maybe you're going on stage, it can prepare you

61
00:05:46.360 --> 00:05:54.759
for that. So that you feel more positive about that. So, yeah,

62
00:05:55.120 --> 00:06:01.959
it's lots of different things studies and I don't I mean,

63
00:06:02.000 --> 00:06:03.959
I can try and read out some of the studies.

64
00:06:03.959 --> 00:06:10.199
But studies have shown that visualization the technique can improve

65
00:06:10.360 --> 00:06:15.000
mobility and reduce the need for pain medication in some

66
00:06:15.040 --> 00:06:21.600
conditions such as arthritis. Now I know someone well, I

67
00:06:21.639 --> 00:06:23.519
don't know them really anymore, but I used to know

68
00:06:23.560 --> 00:06:28.560
them quite well who actually had their leg amputated using

69
00:06:28.639 --> 00:06:33.279
hypnosis and had a local anesthetic. I mean, you can't

70
00:06:33.319 --> 00:06:36.160
not have local anesthetic really, I think it would be

71
00:06:36.199 --> 00:06:41.279
illegal to do it otherwise. But he didn't get put

72
00:06:41.360 --> 00:06:46.439
under general anesthetic, and he used self hypnosis throughout the

73
00:06:46.480 --> 00:06:51.959
whole process. There's no amount of money in the world

74
00:06:52.000 --> 00:06:56.240
you could offer me to do that, even though I

75
00:06:56.279 --> 00:07:02.600
feel a fairly, you know, fairly kind of a little

76
00:07:02.600 --> 00:07:06.199
bit knowledgeable, I guess about hypnosis, but I wouldn't want

77
00:07:06.199 --> 00:07:08.720
to be awake during that. But he chose to do that.

78
00:07:09.160 --> 00:07:12.399
Maybe it was a medical reason he didn't want to

79
00:07:12.439 --> 00:07:16.199
go under. Perhaps he just wanted to have a nice

80
00:07:16.199 --> 00:07:19.720
meal before the operation, because you can't do that with anesthetic,

81
00:07:20.519 --> 00:07:25.160
with general anesthetic, can you? Maybe you wanted to eat

82
00:07:25.160 --> 00:07:27.680
a burger during I don't know if that's a thing.

83
00:07:29.839 --> 00:07:33.000
Mind you, was a vegetarian, so it would have been tofu?

84
00:07:33.560 --> 00:07:38.199
Was it torfu? Tofu? Mind you? If it was a

85
00:07:38.199 --> 00:07:40.800
tofu burger, I think I'd rather be knocked out. I'd

86
00:07:40.879 --> 00:07:43.399
rather go without any food than eat a tofu burger.

87
00:07:44.720 --> 00:07:49.399
Just yeah, it's just personal preference. But yeah, it's just

88
00:07:49.560 --> 00:07:53.519
it can be done. And also I did some hypnosis,

89
00:07:53.600 --> 00:07:57.199
or I did some visualization, let's say, because hypnosis, you

90
00:07:57.240 --> 00:08:08.959
could argue, is very much visualization with suggestions. And I

91
00:08:09.079 --> 00:08:14.600
had this lady back in two thousand and six. She

92
00:08:14.720 --> 00:08:19.560
needed a double lung transplant. She asked me. She was

93
00:08:19.600 --> 00:08:23.319
a friend of a friend, so she asked, my friend,

94
00:08:23.439 --> 00:08:25.160
can you ask him to come and see me? And

95
00:08:25.800 --> 00:08:29.399
I did. It was on a Saturday afternoon, about four o'clock,

96
00:08:31.839 --> 00:08:39.799
and she had an appointment to go into Yeah, she

97
00:08:39.840 --> 00:08:44.759
had to go to the hospital Tuesday morning, the following

98
00:08:44.799 --> 00:08:50.559
Tuesday or the next Tuesday to have tests, medical tests

99
00:08:51.080 --> 00:08:57.600
to ensure that she was able to have this transplant.

100
00:08:58.960 --> 00:09:02.759
You know, she was compared. She was physically able to

101
00:09:02.799 --> 00:09:08.759
go through it. But the problem is she'd already turned

102
00:09:08.840 --> 00:09:12.399
up something like twice before and couldn't step inside the

103
00:09:12.399 --> 00:09:15.519
hospital because she had a phobia of hospitals. And this

104
00:09:15.759 --> 00:09:19.360
was just beyond you know, this is way way bigger

105
00:09:19.360 --> 00:09:23.639
than that as well. And the doctors or the specialists

106
00:09:23.679 --> 00:09:27.799
said to her, if she didn't come into the hospital

107
00:09:27.840 --> 00:09:30.519
and have the tests on this Tuesday, she would be

108
00:09:30.559 --> 00:09:34.720
removed from the This is what she told me, She

109
00:09:34.759 --> 00:09:40.000
would be removed from the transplant list. So she kind

110
00:09:40.000 --> 00:09:45.879
of had to go or not have the transplant. Now,

111
00:09:46.200 --> 00:09:48.120
one of the weird parts of this is, firstly, I

112
00:09:48.120 --> 00:09:54.679
didn't know who she was, never met her before I

113
00:09:54.759 --> 00:10:00.879
got taxi to her house. I went into her it

114
00:10:00.960 --> 00:10:05.879
went to her house, she was there, and she was

115
00:10:05.879 --> 00:10:14.759
on oxygen, and there was a zero rapport between us.

116
00:10:15.679 --> 00:10:20.639
Like it's like she didn't like me instantly, which has

117
00:10:20.679 --> 00:10:26.600
happened before, surprisingly but not usually that quickly. BlimE me.

118
00:10:27.120 --> 00:10:30.240
She just really didn't seem like she even wanted me

119
00:10:30.279 --> 00:10:32.720
to be there, which I suppose in a way she

120
00:10:32.799 --> 00:10:40.840
possibly didn't. But back then, I never gave up, and

121
00:10:40.960 --> 00:10:44.799
I spent two and a half hours with her, and

122
00:10:44.960 --> 00:10:50.879
in the end she just she had to concede. I

123
00:10:50.919 --> 00:10:54.120
guess she had to just give in and go along

124
00:10:54.360 --> 00:10:58.159
with what I was trying to do, which was to

125
00:10:58.480 --> 00:11:03.159
relax her and get her to feel comfortable and to

126
00:11:03.320 --> 00:11:08.360
rehearse going in there and feeling calm and all that stuff.

127
00:11:08.440 --> 00:11:17.879
And I did everything within my knowledge in those two

128
00:11:17.879 --> 00:11:21.159
and a half hours. I came from every single angle,

129
00:11:21.759 --> 00:11:25.159
and eventually I broke through that wall that she had.

130
00:11:28.799 --> 00:11:32.120
Even so I didn't feel particularly confident that I had.

131
00:11:34.039 --> 00:11:36.799
But at the end of it, she liked me, seemed

132
00:11:36.799 --> 00:11:38.639
to like me. I mean, I don't know if she

133
00:11:38.720 --> 00:11:41.759
was just smiling because she liked me all because I

134
00:11:41.799 --> 00:11:45.120
was leaving her house. It might have been that I'm

135
00:11:45.120 --> 00:11:51.519
getting rid of him if he's going. And so I

136
00:11:51.720 --> 00:11:55.919
spoke to her on the day before she was going

137
00:11:55.919 --> 00:12:00.080
into hospital, did I I might not actually know she

138
00:12:00.080 --> 00:12:06.480
she went to hospital. She contacted me when she got out.

139
00:12:06.519 --> 00:12:08.840
So she was in there for like a day and

140
00:12:08.879 --> 00:12:13.639
a half, I think, having tests, and she sent she

141
00:12:13.799 --> 00:12:16.120
I spoke to on the phone. I've actually got a

142
00:12:16.200 --> 00:12:20.919
letter that I got her to do a testimony for me,

143
00:12:22.440 --> 00:12:25.080
which says I should really I should find these They're

144
00:12:25.080 --> 00:12:31.200
in the storage somewhere. That it was easy. She went

145
00:12:31.240 --> 00:12:34.159
in there. She couldn't believe how easy it was. To

146
00:12:34.240 --> 00:12:36.960
just go into the hospital. She was laughing with the

147
00:12:37.120 --> 00:12:44.559
nurses and laughing with the other patients. Zero zero stress,

148
00:12:44.679 --> 00:12:55.639
zero attention, no discomfort really, And it's quite weird because

149
00:12:56.120 --> 00:12:59.279
within I think a week and a half she got

150
00:12:59.279 --> 00:13:02.279
the operation. Is one of those just went really quick,

151
00:13:03.399 --> 00:13:07.720
happened very quickly, and I visited her in the hospital

152
00:13:07.960 --> 00:13:15.360
in the transplant place, and she was She said that

153
00:13:16.799 --> 00:13:19.840
she was relaxed, she was calm throughout the whole thing. Yeah,

154
00:13:19.879 --> 00:13:23.200
she was nervous, and who wouldn't be. It's a natural

155
00:13:23.200 --> 00:13:26.039
I mean, you're about to have two organs replaces going

156
00:13:26.080 --> 00:13:29.360
to be nervous, But she wasn't, didn't have the anxiety

157
00:13:29.440 --> 00:13:37.279
that she'd had before, and she went into hospital had

158
00:13:37.320 --> 00:13:42.039
it done. I visited her, I think probably a couple

159
00:13:42.080 --> 00:13:45.919
of days after she'd had the op, and she was

160
00:13:47.120 --> 00:13:50.399
up and about. I mean, she had to be careful,

161
00:13:50.399 --> 00:13:54.240
but she was able to move around and I was

162
00:13:54.279 --> 00:13:58.240
going to do some a bit of pain relief with

163
00:13:58.360 --> 00:14:02.000
her as well, which is quite difficult because the nurses

164
00:14:02.080 --> 00:14:06.600
kept coming into the room and they weren't quiet. They're

165
00:14:06.799 --> 00:14:11.360
really loud, and it's quite hard in a hospital setting

166
00:14:11.399 --> 00:14:15.919
to ask people to be quiet, really because also it's

167
00:14:15.960 --> 00:14:18.879
different people coming and going constantly, So it was just

168
00:14:19.000 --> 00:14:22.600
one person. It's like, can you just give us twenty

169
00:14:22.639 --> 00:14:27.480
minutes so we can just you know, talk, And so

170
00:14:27.720 --> 00:14:32.000
I didn't get didn't give very far with that. But

171
00:14:32.080 --> 00:14:34.639
there's a couple of more a couple of more examples

172
00:14:34.679 --> 00:14:43.279
as well of preparing. So I had another lady who

173
00:14:43.360 --> 00:14:45.840
was a friend of He was the wife of a

174
00:14:45.879 --> 00:14:50.720
friend I had who had to have a mistectomy and

175
00:14:50.879 --> 00:14:53.399
reconstruction of surgery as well, all at the same time.

176
00:14:55.639 --> 00:15:00.000
She was terrified of going into the hospital and worried about,

177
00:15:00.120 --> 00:15:01.840
you know, the pain and all that stuff as well,

178
00:15:01.960 --> 00:15:04.519
which is, as I said, it's the most natural thing

179
00:15:04.519 --> 00:15:07.320
in the world, isn't it to be worried about something

180
00:15:07.360 --> 00:15:11.879
like that. I think worried is an understatement, to be fair.

181
00:15:12.559 --> 00:15:14.480
So I went and visit her, and I spent probably

182
00:15:14.480 --> 00:15:18.279
a couple of hours with her, and she went and

183
00:15:18.279 --> 00:15:23.679
had the operation. I saw her probably five days before

184
00:15:23.720 --> 00:15:32.759
the op. She had the operation, she came out of it,

185
00:15:32.919 --> 00:15:41.080
she had minimal pain, hardly any distress or tension. And

186
00:15:41.120 --> 00:15:43.480
again I kind of went from every angle with her

187
00:15:44.360 --> 00:15:48.399
because back then in two thousand and six, two thousand

188
00:15:48.399 --> 00:15:51.960
and seven. You know, in my kind of early days

189
00:15:52.000 --> 00:15:59.200
of seeing people are doing online stuff, I was not ferocious.

190
00:15:59.279 --> 00:16:01.759
That's not the right way, but I was very like

191
00:16:01.799 --> 00:16:03.799
a dog with a bone. I wasn't going to give up.

192
00:16:05.360 --> 00:16:07.919
And when I got someone in front of me, I

193
00:16:08.399 --> 00:16:11.399
want to get the job done. If someone wants to

194
00:16:11.759 --> 00:16:16.360
someone comes for a phobia of a bridge, I've got

195
00:16:16.399 --> 00:16:19.519
to sort that out. And it's the most important thing

196
00:16:19.519 --> 00:16:23.039
in the world in that moment for me, nothing else

197
00:16:23.120 --> 00:16:26.799
is more important than getting them where they want to be,

198
00:16:26.919 --> 00:16:31.080
which is being able to walk across a bridge completely relaxed.

199
00:16:33.200 --> 00:16:36.039
So I don't have that pressure now because I'm dealing

200
00:16:36.080 --> 00:16:39.279
with one line. So I don't, you know, not speaking

201
00:16:39.320 --> 00:16:42.200
directly to people, and I'm speaking directly to you, but

202
00:16:42.960 --> 00:16:45.240
it's you're not in the same room as me. So

203
00:16:47.320 --> 00:16:49.120
that's the thing. If he's stuck in the room with me,

204
00:16:49.960 --> 00:16:52.480
I will keep going until it's done, and I will

205
00:16:52.559 --> 00:16:58.559
keep going on and on and on, and then I

206
00:16:58.600 --> 00:17:02.360
think sometimes it is it sounds it's in a nice way.

207
00:17:02.399 --> 00:17:11.240
I wasn't like shouting you must relax, obviously, but it's

208
00:17:13.680 --> 00:17:18.960
by not giving up I think that sets the tone

209
00:17:19.359 --> 00:17:21.359
as well as I think in a sense of making

210
00:17:21.400 --> 00:17:26.000
his recordings, still doing this after nineteen years. I've not quit.

211
00:17:26.079 --> 00:17:29.279
I've not given up. And I think if someone like

212
00:17:29.359 --> 00:17:33.920
me who's making his recordings will not quit, will not

213
00:17:34.000 --> 00:17:38.279
give up, keeps going regardless, then that can also be

214
00:17:38.319 --> 00:17:42.319
a little bit of a message to those people listening

215
00:17:43.039 --> 00:17:47.119
to keep going, never quit, unless of cause it's cigarettes,

216
00:17:47.160 --> 00:17:51.319
then please quit, you know, because cigarettes aren't great. Apparently,

217
00:17:53.279 --> 00:17:58.799
So she sent me a letter as well saying thank you.

218
00:17:59.119 --> 00:18:04.759
This is a lady that had misseectomy, and she was

219
00:18:04.799 --> 00:18:09.160
calm and relaxed, pretty much felt comfortable after the op

220
00:18:09.200 --> 00:18:13.440
as well, and recovered much quicker than the doctors could understand.

221
00:18:14.240 --> 00:18:16.640
They couldn't believe. She actually got released in the hospital

222
00:18:16.640 --> 00:18:21.119
a lot quicker than they would normally release people. I'm

223
00:18:21.119 --> 00:18:24.200
not saying it's because of me. I mean, I'd like

224
00:18:24.240 --> 00:18:27.480
to think it is, but it's really it's because of her,

225
00:18:27.799 --> 00:18:32.000
because of her own mind and because of how she

226
00:18:32.240 --> 00:18:36.039
had changed the way that she was thinking. So you

227
00:18:36.160 --> 00:18:40.000
change the way you think about something that's going to happen,

228
00:18:40.279 --> 00:18:43.599
well about how you feel, and you realize that actually

229
00:18:45.759 --> 00:18:55.599
you can feel relaxed, you can enjoy comfort and physical sensations.

230
00:18:56.640 --> 00:18:59.680
Is it weird having him crunching on a bone he

231
00:18:59.720 --> 00:19:02.160
s been making. I haven't. I haven't actually had a

232
00:19:02.160 --> 00:19:05.039
bone for him. They're not bones, but they're kind of

233
00:19:05.039 --> 00:19:08.640
these bony things. I haven't had any for two weeks,

234
00:19:08.680 --> 00:19:13.279
and I've got in the pack yesterday and I forgot

235
00:19:13.279 --> 00:19:18.000
how noisy they were. Obviously he attributes the noise with

236
00:19:18.079 --> 00:19:28.279
his teeth. Teeth, so they were surprised at how she

237
00:19:28.519 --> 00:19:32.599
was able to recover so quickly and be able to

238
00:19:32.680 --> 00:19:37.680
leave the hospital. And I got some I actually got

239
00:19:37.720 --> 00:19:44.599
some long term update and yeah, she was did really well,

240
00:19:44.599 --> 00:19:50.119
recovered perfectly and still going strong. So this was nearly

241
00:19:50.160 --> 00:19:57.759
twenty years ago. The there was another person who was there,

242
00:19:57.799 --> 00:20:05.200
another person operation. Oh yeah, as again, and I'm talking

243
00:20:05.200 --> 00:20:07.200
about quite serious stuff. I will move away from this,

244
00:20:07.279 --> 00:20:11.559
but this is just examples. It's partly to show off

245
00:20:12.359 --> 00:20:16.359
how great I am, but also just to let you

246
00:20:16.440 --> 00:20:24.039
know that how in quite extreme situations. And I think

247
00:20:24.079 --> 00:20:29.119
you can agree both of those are quite extreme. I

248
00:20:29.119 --> 00:20:33.160
mean compared to I've got our rights in my lower back,

249
00:20:34.920 --> 00:20:38.359
which I can't compare that to someone having a double

250
00:20:38.400 --> 00:20:42.359
transplant of their lungs. You know, as far as the

251
00:20:42.920 --> 00:20:46.400
level of tension and stress and anxiety. But that's not

252
00:20:46.400 --> 00:20:49.039
to play down how I feel, because we all feel differently,

253
00:20:49.119 --> 00:20:53.400
and our feelings are Your feelings are legitimate and just

254
00:20:53.759 --> 00:21:00.079
as important as anybody else's. And the last person and

255
00:21:00.119 --> 00:21:02.799
I talk about is this, who was it?

256
00:21:03.400 --> 00:21:03.519
All?

257
00:21:03.640 --> 00:21:07.559
Right? See? This was like a false offer. Do you

258
00:21:07.599 --> 00:21:10.079
ever give your ever offer someone something and you don't

259
00:21:10.119 --> 00:21:15.920
mean it? Should I explain what I mean? Have you

260
00:21:15.960 --> 00:21:19.680
ever liked in at a friend's house or you're at

261
00:21:19.720 --> 00:21:22.119
work and it's someone you get on really well with

262
00:21:22.200 --> 00:21:25.920
and you say, what are you doing a weekend or

263
00:21:26.000 --> 00:21:28.720
what were you doing there? I'm just planning what you're

264
00:21:28.720 --> 00:21:33.119
planning for? Oh I'm moving at the weekend and you

265
00:21:33.200 --> 00:21:38.519
shout out, would you need a hand? Empty offer? And

266
00:21:38.680 --> 00:21:41.160
empty offer? Didn't mean it? Why did I say it?

267
00:21:41.160 --> 00:21:44.200
Did not mean it? And a couple of times I've

268
00:21:44.200 --> 00:21:47.920
had someone say, yeah, okay, thanks, but I didn't mean it.

269
00:21:48.200 --> 00:21:51.720
I didn't want to waste my saturday helping someone move.

270
00:21:52.519 --> 00:21:56.000
I mean genuinely, I'd just It's not that I didn't care,

271
00:21:57.680 --> 00:22:03.160
I just didn't want to do it. So, yeah, it's

272
00:22:03.200 --> 00:22:07.440
those kinds of things. Or my dad does this when

273
00:22:07.440 --> 00:22:14.759
We're at dinner table and there's one Yorkshire pudding left. Right,

274
00:22:15.960 --> 00:22:19.200
my dad will say, does anybody else? Does anybody want

275
00:22:19.200 --> 00:22:25.200
that last Yorkshire pudding? It's an empty offer. He wants

276
00:22:25.240 --> 00:22:28.240
everybody to say no so that he can have it

277
00:22:29.319 --> 00:22:32.039
because he wants it. That's why he's a whay's asking.

278
00:22:33.240 --> 00:22:35.799
I say, oh, yes, thanks, I'll have it, and I

279
00:22:35.920 --> 00:22:39.319
take it. I don't. I go to take it and

280
00:22:39.359 --> 00:22:41.160
I look at his face and I say, only kidding,

281
00:22:42.720 --> 00:22:46.440
because I know he wants it. Why doesn't he just

282
00:22:46.440 --> 00:22:49.640
grab it? And whoops, I'm knocking stuff over. So it's

283
00:22:49.680 --> 00:22:52.160
like an empty offer. It's not nothing bad in it.

284
00:22:52.160 --> 00:22:56.160
It's just like he's not really wanting anyone else to

285
00:22:56.200 --> 00:22:59.920
take the Yorkshire pudding. Although we did have a Yeah,

286
00:23:00.039 --> 00:23:03.039
there was once when we locked horns. I really wanted

287
00:23:03.079 --> 00:23:06.000
the Yorkshire pudding, so did he, so we had half each.

288
00:23:07.279 --> 00:23:11.799
I don't think he's ever forgiven me for that. I'm

289
00:23:11.839 --> 00:23:14.319
sure I overheard him in the kitchen with my stepmom

290
00:23:14.440 --> 00:23:17.200
saying we can write him out of the will. Now,

291
00:23:19.599 --> 00:23:22.400
I think you're ow that was an expense of half

292
00:23:22.400 --> 00:23:25.640
a Yorkshire pudding, that three hundred pounds. I was going

293
00:23:25.720 --> 00:23:32.400
to get in a will whow So this friend, this

294
00:23:32.440 --> 00:23:35.839
is an empty offer that I offered someone I was

295
00:23:35.839 --> 00:23:38.880
at college with who I got on pretty well with.

296
00:23:39.400 --> 00:23:43.359
This was okay, This was blimey. I was at college

297
00:23:43.400 --> 00:23:47.079
with her two thousand and three, so this was in

298
00:23:47.119 --> 00:23:51.200
two thousand and six. She asked her It's beginning probably

299
00:23:51.200 --> 00:23:55.039
about April May time, two thousand and six, around about

300
00:23:55.039 --> 00:24:02.119
this time, so twenty nineteen years ago, through another friend,

301
00:24:02.119 --> 00:24:05.200
because I hadn't really seen her for ages. Through another

302
00:24:05.279 --> 00:24:11.119
friend who contacted me and says, do you want to

303
00:24:12.079 --> 00:24:15.759
do you want to come to what's her name? She's

304
00:24:15.759 --> 00:24:20.920
getting married? I said, what, she's getting married, and you're

305
00:24:20.960 --> 00:24:24.599
invited to come to the stag night. It wasn't invited

306
00:24:24.599 --> 00:24:28.240
to go. What she wanted was me because we did

307
00:24:28.279 --> 00:24:30.559
meet up sporadically, you know, for lunch and stuff for

308
00:24:30.680 --> 00:24:35.880
all the people. It was a message course, and she

309
00:24:35.920 --> 00:24:39.079
wanted me to stand there as a dorman for the

310
00:24:39.119 --> 00:24:41.160
hen knight. Did I say stag night for the hen night?

311
00:24:42.119 --> 00:24:43.680
And I was going to stand there on the door

312
00:24:44.119 --> 00:24:46.880
and tell people, you know, have a door list, and

313
00:24:47.759 --> 00:24:49.680
all the women that came in, I'd have to tick

314
00:24:49.720 --> 00:24:54.119
them off and everything on the door list, and I thought, yeah,

315
00:24:54.200 --> 00:24:59.000
why not. It turned out I didn't know this but her.

316
00:25:00.279 --> 00:25:03.319
It's really quite a sad story, but it was very sad.

317
00:25:03.480 --> 00:25:10.759
Her husband to be was terminal and he was getting married.

318
00:25:11.960 --> 00:25:16.480
They were getting married to I think she'd all. I

319
00:25:16.480 --> 00:25:18.559
think they both always wanted to get married and had

320
00:25:18.559 --> 00:25:21.960
been together a long time, so they got married. So

321
00:25:22.079 --> 00:25:24.839
this was the hen night. So I went along to that,

322
00:25:24.960 --> 00:25:26.519
and I did that, and then they invited me in.

323
00:25:29.640 --> 00:25:33.039
Hen nights are brilliant. I mean I've never I've been

324
00:25:33.039 --> 00:25:36.119
to hen nights as in a nightclub when I was there,

325
00:25:37.000 --> 00:25:39.319
but I've never actually been invited to a hen night

326
00:25:40.160 --> 00:25:43.960
a room. Just yeah, it's great, a lot of fun.

327
00:25:46.440 --> 00:25:49.880
I went to the wedding, but just a reception. Bit again,

328
00:25:49.960 --> 00:25:52.720
I didn't she didn't like me enough to invite me

329
00:25:52.759 --> 00:25:56.119
to the actual wedding, which is fine. I'm not bitter.

330
00:25:56.240 --> 00:25:59.359
In fact, I'm still mentioning it nineteen years later. So

331
00:25:59.400 --> 00:26:01.519
I went to the reception, but at the end, in

332
00:26:01.559 --> 00:26:04.039
the evening in the pub, I met him for the

333
00:26:04.079 --> 00:26:10.480
first time. And because the person I was going with

334
00:26:11.920 --> 00:26:13.720
she was my friend as well, we went there. She

335
00:26:14.160 --> 00:26:17.240
had a present for him or for them and I thought,

336
00:26:19.680 --> 00:26:22.720
I ain't got no money, I don't know what to get.

337
00:26:23.880 --> 00:26:26.759
I'll get a card. And then I thought, I know

338
00:26:26.759 --> 00:26:29.799
what i'd do. I'll make some little vouchers, just a

339
00:26:29.839 --> 00:26:35.960
few pieces of paper offering five, like a voucher offering

340
00:26:36.119 --> 00:26:42.200
five three hypnosis sessions. Okay, empty offer. It really was.

341
00:26:42.279 --> 00:26:45.799
I didn't expect. I just thought it saved me spending

342
00:26:45.839 --> 00:26:50.519
any money, and you know, it's done. It's a gift.

343
00:26:52.440 --> 00:26:54.279
So that's what I did. And I was never charging

344
00:26:54.319 --> 00:26:57.039
anyone anyway, so it's not really it's not like I

345
00:26:57.519 --> 00:27:00.920
was known anyone. I did see a didn't charge. It

346
00:27:00.960 --> 00:27:03.279
was all free when I was doing the Chronic Pain

347
00:27:03.319 --> 00:27:11.599
Relief Service and doing the rehab relaxation groups and stuff

348
00:27:11.640 --> 00:27:16.680
like that. So I gave this gift to them both

349
00:27:17.319 --> 00:27:20.960
in a card. It didn't even see it. They didn't

350
00:27:20.960 --> 00:27:22.319
open it in front of me. They must have opened

351
00:27:22.359 --> 00:27:26.839
it when they got home. And I thought, that's all right,

352
00:27:27.960 --> 00:27:30.680
got away with that. Didn't save me ten twenty good

353
00:27:30.759 --> 00:27:36.000
or whatever. I don't think I was quite that. I

354
00:27:36.039 --> 00:27:37.799
wasn't quite that tight, but it was, you know, if

355
00:27:37.920 --> 00:27:40.480
money was a little bit tight at that time, even

356
00:27:40.480 --> 00:27:41.200
though I was working.

357
00:27:41.359 --> 00:27:41.640
I just.

358
00:27:43.680 --> 00:27:47.359
I didn't know what to get. What do you get

359
00:27:47.400 --> 00:27:53.480
to someone you don't know very well? Yeah? So I

360
00:27:53.559 --> 00:27:56.880
left it at that. I get a phone call while

361
00:27:56.920 --> 00:28:00.720
I'm at work from my friend that the one that

362
00:28:01.640 --> 00:28:04.000
just the one that I speak to regularly, not the

363
00:28:04.000 --> 00:28:09.839
one who's married to the man. She says, he wants

364
00:28:09.880 --> 00:28:11.880
to see you. I said, who wants to see me?

365
00:28:12.640 --> 00:28:15.599
He said? She said, whatever his name was? I said,

366
00:28:15.599 --> 00:28:22.279
who's that? She said, what's the names? Husband? Oh, okay,

367
00:28:22.480 --> 00:28:24.720
what do you mean he wants to see me? She said,

368
00:28:24.799 --> 00:28:28.480
he's in hospital. He has to have a medical procedure

369
00:28:29.000 --> 00:28:32.240
which has had before, which was really horrible, and he

370
00:28:32.279 --> 00:28:35.200
won't have it done unless you turn up, unless you

371
00:28:35.279 --> 00:28:40.440
come along and talk to him. See, this was weird

372
00:28:40.599 --> 00:28:43.839
because I don't know why I didn't know him. I'd

373
00:28:43.960 --> 00:28:49.000
shook his hand at his wedding reception. He never met

374
00:28:49.039 --> 00:28:53.759
him before. I hadn't seen her for a couple of years,

375
00:28:54.839 --> 00:28:57.799
probably or a year and a half other than at

376
00:28:57.839 --> 00:29:05.200
the hen night. And he's seems to have this faith

377
00:29:05.240 --> 00:29:06.759
in me that I'm going to be able to help.

378
00:29:07.400 --> 00:29:13.000
I'm basically a stranger, and nobody he knew would know

379
00:29:13.039 --> 00:29:15.960
if I was any Okay, maybe my friend knew that

380
00:29:15.960 --> 00:29:22.519
I was okay what I did, but his wife didn't anyway,

381
00:29:22.680 --> 00:29:28.920
So I was I don't know if I ah, or

382
00:29:29.079 --> 00:29:31.279
was it two thousand and seven? It might have been

383
00:29:31.319 --> 00:29:34.079
early two thousand and seven. Actually, no, I'm pretty sure

384
00:29:34.079 --> 00:29:39.200
it's two thousand and six. Well, I went there after work.

385
00:29:39.480 --> 00:29:42.440
I think it's when I was doing a Friday finishing

386
00:29:42.440 --> 00:29:45.680
at two o'clock on the shift. So I went there.

387
00:29:46.319 --> 00:29:48.680
Some of these details might be completely wrong, but it

388
00:29:48.680 --> 00:29:52.559
doesn't matter. Unless you like things to be correct, then

389
00:29:52.839 --> 00:29:55.480
it does matter, I suppose, But then you're never going

390
00:29:55.519 --> 00:29:59.039
to know you. I mean, I can't prove what time,

391
00:29:59.599 --> 00:30:02.599
what day was that I went there. I really don't know.

392
00:30:04.440 --> 00:30:06.920
So I went to the hospital, went to the cancer

393
00:30:06.920 --> 00:30:13.039
ward and I met my friend first to one that

394
00:30:13.200 --> 00:30:16.680
was did I No, I didn't, actually wasn't with me.

395
00:30:17.000 --> 00:30:20.559
I went as went up to the thing. I didn't

396
00:30:20.559 --> 00:30:23.799
know where I was looking. Luckily, and the person I

397
00:30:23.839 --> 00:30:26.319
was in college with was there, so she waved and

398
00:30:26.319 --> 00:30:31.599
I went over and he was behind the curtain. So

399
00:30:31.599 --> 00:30:33.240
I so I went, you know, pulled the curtain over,

400
00:30:33.680 --> 00:30:37.200
so right, I said, yeah, he said, obviously I'm not

401
00:30:37.200 --> 00:30:39.920
am I I said okay, fair enough. So why would

402
00:30:39.920 --> 00:30:41.519
you ask me if I'm all right? I'm in hospital?

403
00:30:42.240 --> 00:30:45.440
I said, all right, I'm not not charging you, am I?

404
00:30:45.559 --> 00:30:48.359
He said sorry? So ye had a little kiss and

405
00:30:48.720 --> 00:30:53.160
then I I basically didn't know what I was going

406
00:30:53.240 --> 00:30:56.960
to do. I really didn't know. But what I did

407
00:30:57.119 --> 00:31:06.559
have it in a huge amount in me was the

408
00:31:07.200 --> 00:31:13.519
wish to help other people. I wanted to help him

409
00:31:13.759 --> 00:31:16.240
as much as I've ever wanted to help anyone in

410
00:31:16.279 --> 00:31:20.160
my life. You know, I couldn't have wanted to help

411
00:31:20.240 --> 00:31:24.960
him more than if i'd see a puppy fall into

412
00:31:24.960 --> 00:31:29.240
a river. You know. It's that kind of not quite

413
00:31:29.279 --> 00:31:37.200
that extreme level, but it really did feel like a

414
00:31:37.319 --> 00:31:41.160
life for death situation, although it wasn't, but to me

415
00:31:41.240 --> 00:31:46.720
it felt like that. So they asked the nurses to

416
00:31:46.839 --> 00:31:52.359
leave us alone for half an hour. That is, his

417
00:31:52.440 --> 00:31:54.680
wife said, I'm gonna go and get a cup of

418
00:31:54.680 --> 00:31:57.440
coffee on the standout of reception. Make sure no one

419
00:31:57.440 --> 00:32:03.799
disturbs you. Pull the curtains around. Now. It was super

420
00:32:03.839 --> 00:32:07.960
noisy in there. I mean, the only way to make

421
00:32:08.000 --> 00:32:11.839
it noisier is if a brass band walked through seriously,

422
00:32:13.319 --> 00:32:16.319
or a jet parlot went past honking its horn like

423
00:32:16.359 --> 00:32:20.240
the dukes of hazard. It was very noisy, and there's

424
00:32:20.400 --> 00:32:22.000
you know, it's nothing wrong with that, it's just how

425
00:32:22.039 --> 00:32:26.880
it is very noisy environment. But it didn't seem to

426
00:32:26.880 --> 00:32:30.960
matter because he was about to have this procedure. He

427
00:32:31.039 --> 00:32:34.480
refused to have it done until I'd spent some time

428
00:32:34.519 --> 00:32:39.079
talking to him. So I spent half an hour focusing

429
00:32:39.440 --> 00:32:43.720
on relaxing him and preparing him for the procedure. He

430
00:32:43.799 --> 00:32:46.160
knew what the procedure was. I didn't need to know

431
00:32:46.200 --> 00:32:48.440
about it. He knew what it was because had it

432
00:32:48.480 --> 00:32:51.039
done before, so he knew exactly what was going to

433
00:32:51.039 --> 00:32:59.359
be done. But in his imagination it went well. In

434
00:32:59.440 --> 00:33:07.759
his imagine nation it felt he felt relaxed. And for me,

435
00:33:09.839 --> 00:33:18.160
however weird, this is I was sending. From my perspective,

436
00:33:18.640 --> 00:33:23.240
I was sending relaxation to him. I was imagining that

437
00:33:23.440 --> 00:33:27.680
I was sending him healing and I was sending him comfort.

438
00:33:27.759 --> 00:33:33.960
And if I'm honest, that is what I've always done

439
00:33:34.160 --> 00:33:38.119
when I was face to face with someone doing chronic

440
00:33:38.160 --> 00:33:44.640
pain relief or whatever the hypnosis thing would be. When

441
00:33:44.680 --> 00:33:48.519
their eyes closed, I would imagine sending the feeling that

442
00:33:48.559 --> 00:33:55.079
they want to them Now what that does. Regardless of

443
00:33:55.079 --> 00:33:59.400
whether or not it helped them, it helped me. And

444
00:33:59.440 --> 00:34:03.359
that's something that I kind of noted in my head

445
00:34:04.039 --> 00:34:11.119
because although it did make sense from a meditative state,

446
00:34:12.960 --> 00:34:18.360
from a meditation angle, I still thought there's something in this.

447
00:34:19.800 --> 00:34:22.679
But I wasn't doing it so that I could feel

448
00:34:22.800 --> 00:34:28.159
more relaxed. I generally wanted him or whoever I was with,

449
00:34:28.559 --> 00:34:32.239
to feel to feel more comfort in that part of

450
00:34:32.280 --> 00:34:40.400
your body that needs to have more comfort. And at

451
00:34:40.400 --> 00:34:45.320
the end of it, he felt really relaxed. He was

452
00:34:45.679 --> 00:34:50.840
absolutely zero discomfort. Bearing in mind, you know, he had

453
00:34:50.840 --> 00:34:55.320
a really serious condition and it's maybe the first time

454
00:34:55.360 --> 00:35:02.079
he had zero discomfort for a while. I left him alone.

455
00:35:03.360 --> 00:35:10.559
He went and had his had his procedure, and I

456
00:35:10.760 --> 00:35:15.039
spoke to him probably the next day to see how

457
00:35:15.079 --> 00:35:20.719
he was, and I'd already received note that it gone

458
00:35:20.760 --> 00:35:24.480
really well, and it wasn't. It was completely different this

459
00:35:24.639 --> 00:35:29.599
time because he expected it to go well. He expected

460
00:35:29.639 --> 00:35:35.239
to feel comfort and confident, he expected to feel relaxed,

461
00:35:35.320 --> 00:35:38.119
and it was that kind of because it has an

462
00:35:38.119 --> 00:35:40.519
effect when he obviously doesn't that when if you expect

463
00:35:41.480 --> 00:35:46.679
calmness and comfort, it's gonna have that positive reaction for you.

464
00:35:48.000 --> 00:35:50.480
I mean, it's just standing. It's not it's not even

465
00:35:51.440 --> 00:35:56.440
it's not even scientific. Really, it's just obvious, isn't it.

466
00:35:55.159 --> 00:36:02.760
And it's as obvious as gravity. So mind you do

467
00:36:02.880 --> 00:36:10.840
sometimes wonder Daddy longlegs? How how has nature created Daddy

468
00:36:10.840 --> 00:36:18.760
longlegs one of the most poisonous insects, but can't bite,

469
00:36:18.920 --> 00:36:22.559
There's no way of releasing the poison, cannot fly in

470
00:36:22.599 --> 00:36:30.920
a straight line, even if it was offered a million pounds. It's, yeah, phenomenal.

471
00:36:31.679 --> 00:36:34.360
I love Daddy longs. I like them a lot. I

472
00:36:34.440 --> 00:36:35.760
used to eat them when I was a kid, so

473
00:36:35.960 --> 00:36:38.519
I'm not proud of that, you know, But I was

474
00:36:38.559 --> 00:36:44.159
like three years old, so okay, I was forty five.

475
00:36:44.360 --> 00:36:48.760
But you know, it doesn't matter. When you got a

476
00:36:48.800 --> 00:36:53.320
hospital out of hospital and they couldn't they couldn't do anything.

477
00:36:53.639 --> 00:36:55.800
They couldn't. All they could do is treat it. There

478
00:36:55.840 --> 00:36:59.599
was nothing else that they could do. So it's you know,

479
00:36:59.599 --> 00:37:01.360
I don't want to get all heavy and talk about that,

480
00:37:01.440 --> 00:37:03.960
but I did visit him at home and do some

481
00:37:04.000 --> 00:37:08.559
pain relief with him, and that also helped. And it

482
00:37:08.679 --> 00:37:16.079
seemed something a bit strange that he not strange, but

483
00:37:16.119 --> 00:37:22.000
because he'd already spent time listening to me. He felt

484
00:37:22.039 --> 00:37:27.360
more relaxed just me being there, just hearing my voice.

485
00:37:28.800 --> 00:37:32.639
And that's another thing that I kind of ticked like that.

486
00:37:32.719 --> 00:37:35.519
I just kind of remembered in my mind for future

487
00:37:35.599 --> 00:37:38.960
with the audios, because I was making videos and audios

488
00:37:38.960 --> 00:37:41.960
back then, but I was quite early into doing that.

489
00:37:43.519 --> 00:37:51.599
I was focusing more on real life people sort of. Yeah.

490
00:37:52.039 --> 00:37:57.440
I mean the first recordings that I yeah, I think

491
00:37:57.480 --> 00:38:01.239
the first recordings I uploaded to the ENDNT were actual

492
00:38:01.400 --> 00:38:07.039
live recordings that I had done with the drug rehab

493
00:38:07.079 --> 00:38:10.880
and the alcohol charity groups, the relaxation groups I did.

494
00:38:11.239 --> 00:38:14.639
So I would record them on a little dickation thing

495
00:38:16.280 --> 00:38:20.440
and then uploaded to my website or uploaded to I

496
00:38:20.480 --> 00:38:25.639
think MySpace, and then you know, wherever else I could find.

497
00:38:27.199 --> 00:38:36.000
That's before I started doing videos. So we got the

498
00:38:38.119 --> 00:38:44.000
level of comfort up, the distressed way down, so he

499
00:38:44.079 --> 00:38:50.760
felt comfortable again, and then he had the thing is

500
00:38:55.159 --> 00:38:56.880
it would have been better to have both of them

501
00:38:56.920 --> 00:39:01.360
sit in there, because her stress levels were a level

502
00:39:03.760 --> 00:39:07.239
I mean, you know, for good reason. She also needed

503
00:39:07.239 --> 00:39:12.440
to relax deeply, and so he was kind of quite

504
00:39:12.559 --> 00:39:17.559
jovial and calm but she wasn't. Again, she's not a judgment.

505
00:39:17.599 --> 00:39:23.960
I mean, this is you know, who would be calm

506
00:39:24.000 --> 00:39:31.719
in that situation. But it was just nice. It felt

507
00:39:31.800 --> 00:39:36.960
nice to know that Actually imagination, because even if it's

508
00:39:36.960 --> 00:39:40.679
me talking, you're the one doing the imagining. You know.

509
00:39:40.760 --> 00:39:48.119
If I say, for example, visualize a gentle, warm beam

510
00:39:48.159 --> 00:39:56.559
of light moving to the part of your body that

511
00:39:56.599 --> 00:40:02.559
you would like to have more comfort. Visualize that gentle

512
00:40:02.639 --> 00:40:13.559
warm beam of light maybe traveling from the heart of

513
00:40:13.639 --> 00:40:16.679
someone that you love deeply, maybe someone that you used

514
00:40:16.679 --> 00:40:19.639
to love deeply, maybe someone's not around anymore. But imagine

515
00:40:19.639 --> 00:40:23.800
that beam of light shining down from heaven into your

516
00:40:23.920 --> 00:40:37.840
part of your body. It has an effect changes how

517
00:40:37.880 --> 00:40:40.599
you feel. So I'm the one saying it, but you're

518
00:40:40.599 --> 00:40:51.079
the one imagining it. So there's certain things mental imagery

519
00:40:52.440 --> 00:41:01.280
affects the brain activity. So when you imagine, is this

520
00:41:01.440 --> 00:41:05.119
something that's done with things like skiing and golf, practicing

521
00:41:05.559 --> 00:41:08.280
in your mind, in your in your remind in your

522
00:41:08.320 --> 00:41:15.920
mind imagining it, or practicing taking basketball shots things like

523
00:41:15.960 --> 00:41:23.599
that actually, or rifling you know, do like Olympic games.

524
00:41:23.639 --> 00:41:27.119
Things you know where you target practice or bow and

525
00:41:27.239 --> 00:41:36.599
arrow things. Mental rehearsing can be just as effective as

526
00:41:36.719 --> 00:41:42.360
physical rehearsals. You do need both. But someone that mentally

527
00:41:42.360 --> 00:41:49.079
rehearses as opposed to someone that just physically rehearses, has

528
00:41:49.119 --> 00:41:58.239
an edge. It affects the the muscles, it affects the movement,

529
00:41:58.559 --> 00:42:05.800
it affects how we feel, and it changes expectation because,

530
00:42:06.519 --> 00:42:11.239
as we all know, if we expect, really really expect

531
00:42:11.320 --> 00:42:16.960
things to go well, generally they do. And there's a

532
00:42:17.000 --> 00:42:20.719
good example of this. It's two really good examples of

533
00:42:21.960 --> 00:42:24.480
and they've done this in research. It's an old thing,

534
00:42:24.559 --> 00:42:31.440
but two tests. So if you have someone on a typrope,

535
00:42:32.719 --> 00:42:36.239
walk in on a typrope that knows how to do

536
00:42:36.360 --> 00:42:39.199
it but isn't particularly good, but they you know, it's

537
00:42:39.239 --> 00:42:42.559
not a long typrope, or actually, you know, let's say

538
00:42:42.599 --> 00:42:46.039
a planka would forget the typrope, so just a planka wood,

539
00:42:46.400 --> 00:42:51.679
it's on the floor. They'll walk along easy, you know,

540
00:42:51.800 --> 00:42:55.480
they walk six foot maybe ten foot planka would they'll

541
00:42:55.480 --> 00:43:01.159
walk on it, but it's six foot in the air,

542
00:43:06.519 --> 00:43:09.320
or put it three foot in the air, well, even

543
00:43:09.360 --> 00:43:11.079
if they fall off, they're not going to hurt themselves.

544
00:43:11.159 --> 00:43:14.880
Or two foot in the air changes how they feel

545
00:43:14.920 --> 00:43:23.480
about it. So if they imagine to themselves, everything's fine,

546
00:43:24.840 --> 00:43:27.039
even the one on the peak on the floor. If

547
00:43:27.039 --> 00:43:29.920
those imagine, you know, let's say it's a twelve fifteen

548
00:43:29.960 --> 00:43:37.280
foot and they say to themselves, I'm going to do

549
00:43:37.320 --> 00:43:40.400
this easy. This is easy, this is easy, this is easy.

550
00:43:40.719 --> 00:43:42.800
I'm going to do this easily, and do this easily,

551
00:43:43.559 --> 00:43:46.840
and they will. But some people, if they if you

552
00:43:46.880 --> 00:43:49.360
get them to say I'm going to fall off, I'm

553
00:43:49.360 --> 00:43:51.000
going to fall off. I'm going to fall off. I'm

554
00:43:51.000 --> 00:43:54.000
going to fall off, and get them to rehearsed out

555
00:43:54.039 --> 00:43:56.239
before they do it, and then get them to say that,

556
00:43:56.920 --> 00:44:00.599
either out loud or to themselves, then chants there will

557
00:44:00.639 --> 00:44:06.079
actually fall off, even when it's on the floor. Another

558
00:44:06.119 --> 00:44:09.079
one would be if you put a bunch of plates

559
00:44:09.360 --> 00:44:16.239
or maybe glasses with whining on a tray or water

560
00:44:16.639 --> 00:44:21.199
on a tray, and you're walking through a busy restaurant.

561
00:44:22.119 --> 00:44:24.599
You can walk into the other side of the restaurant. Now,

562
00:44:24.639 --> 00:44:29.199
if you're saying to yourself or you expect everything to

563
00:44:29.199 --> 00:44:35.360
be fine, it's going to be fine. But if you're

564
00:44:35.360 --> 00:44:37.360
saying to yourself, I'm going to drop it, I'm going

565
00:44:37.440 --> 00:44:39.320
to drop it. I'm going to drop it. I'm going

566
00:44:39.400 --> 00:44:42.400
to drop it. I'm going to drop it. Then the

567
00:44:42.480 --> 00:44:45.519
chance that you're dropping it is quite high. So we

568
00:44:45.599 --> 00:44:50.320
affect ourselves by what we think. If before that all

569
00:44:50.320 --> 00:44:51.960
it did was focus I'm going to drop it. I'm

570
00:44:51.960 --> 00:44:54.000
going to drop it for like half an hour before

571
00:44:54.039 --> 00:44:59.920
they actually got there. It's it's again, this is so obvious,

572
00:45:00.039 --> 00:45:08.719
isn't that. But mental practice can enhance motor processes control,

573
00:45:10.239 --> 00:45:17.079
and also mental imagery can reduce physical discomfort as well,

574
00:45:20.559 --> 00:45:23.760
and it can affect the healing processes that can activate

575
00:45:25.159 --> 00:45:29.400
the same brain regions as the actual experience, So you

576
00:45:29.480 --> 00:45:33.719
actually activating the same part of your brain as you

577
00:45:33.760 --> 00:45:39.800
would if you were a physically doing that thing, which

578
00:45:39.800 --> 00:45:45.960
is kind of amazing. Really, it's almost like the brain

579
00:45:46.000 --> 00:45:49.480
doesn't know the difference between doing it and thinking about it,

580
00:45:51.639 --> 00:46:00.239
which then really brings to just really really focuses on

581
00:46:00.400 --> 00:46:04.320
the idea of what do you say to yourself, What

582
00:46:04.400 --> 00:46:11.880
do you feel about yourself, what do you expect? Because

583
00:46:11.960 --> 00:46:16.639
that has an effect. How you feel about yourself affects

584
00:46:17.760 --> 00:46:22.519
how you feel, how you are, how you behave in

585
00:46:22.599 --> 00:46:28.400
the same ways what we think about someone else. You know,

586
00:46:29.360 --> 00:46:31.119
I don't know about you. But there's been times when

587
00:46:31.159 --> 00:46:35.079
I've I've gone into a situation and I've expected that

588
00:46:35.159 --> 00:46:41.599
person to be rude and really rehearse that in my mind,

589
00:46:42.599 --> 00:46:45.639
there's no benefit to doing that. But it's just stuff

590
00:46:45.679 --> 00:46:48.199
that I've done in the past, not on purpose, just

591
00:46:48.599 --> 00:46:51.280
it was just going on and on. I didn't necessarily

592
00:46:51.320 --> 00:46:55.039
know how to stop it at the time, and I'd

593
00:46:55.079 --> 00:46:59.320
go into that scenario and I would dislike that person,

594
00:46:59.599 --> 00:47:07.000
and I would feel that they disliked me, but actually

595
00:47:08.239 --> 00:47:11.079
they probably didn't, or maybe they did. Maybe my attitude

596
00:47:12.119 --> 00:47:16.360
was not nice because I had, as zig Ziggler would say,

597
00:47:16.400 --> 00:47:25.360
I had stinking thinking. There's no thing called a thing

598
00:47:25.440 --> 00:47:28.920
called mirror therapy where patients for your reflection of their

599
00:47:29.000 --> 00:47:33.079
unaffected limb and can trick the brain into perceiving movement

600
00:47:33.599 --> 00:47:39.239
in the affected limb, thereby reducing physical discomfort. So if

601
00:47:39.280 --> 00:47:41.199
you've got a mirror, Let's say someone's got a problem

602
00:47:41.239 --> 00:47:46.320
with their left hand and that's the problematic hand. For example,

603
00:47:47.119 --> 00:47:50.440
put a mirror the right hand. You know, it looks

604
00:47:50.519 --> 00:47:55.719
like your left hand is there, and you can focus

605
00:47:55.840 --> 00:47:59.639
on your left hand, and I'm looking at that image,

606
00:47:59.719 --> 00:48:05.079
looking that mirror image just imagine it's feeling calm, relaxed,

607
00:48:07.800 --> 00:48:10.679
and someone could actually stand there, be next to you

608
00:48:10.760 --> 00:48:15.280
and just tap tap that hand, that right hand, and

609
00:48:15.320 --> 00:48:19.760
you can feel that it feels fine, and that's not

610
00:48:19.840 --> 00:48:24.559
how the left hand would feel normally. It changes the

611
00:48:24.599 --> 00:48:29.840
way your left hand feels. It's also being done with

612
00:48:29.960 --> 00:48:34.679
people who have lost a limb in a way to relax.

613
00:48:35.320 --> 00:48:39.599
So it's someone that's maybe got phantom they call it phantom,

614
00:48:39.639 --> 00:48:44.079
but you know, got problems, still got discomfort in let's

615
00:48:44.079 --> 00:48:47.000
say a hand that's not there anymore. So they can

616
00:48:47.159 --> 00:48:50.360
use that mirror technique. So what they do is they're

617
00:48:50.360 --> 00:48:56.320
looking at image and they really relax that hand that

618
00:48:56.320 --> 00:49:03.679
they're looking at in the mirror, which in turn reduces

619
00:49:03.719 --> 00:49:08.840
that physical discomfort that they were having before. And it's

620
00:49:08.880 --> 00:49:13.360
a brain thing. It's actually it feels real because the

621
00:49:13.440 --> 00:49:18.079
brain on a level of course knows it's a mirror,

622
00:49:19.559 --> 00:49:24.199
but in another way doesn't. That's quite interesting. I think

623
00:49:25.559 --> 00:49:30.079
you got neurofeedback so using I mean, I don't have

624
00:49:30.480 --> 00:49:32.960
I wish I did have access to this stuff. It

625
00:49:32.960 --> 00:49:35.679
would be so much fun. But you can use real

626
00:49:35.719 --> 00:49:43.840
time brain imaging to learn to control the physical sensations

627
00:49:44.159 --> 00:49:49.679
and to activate those related brain regions, which can lead

628
00:49:49.679 --> 00:49:56.039
to significant reductions in that you know, discomfort you had before.

629
00:49:58.880 --> 00:49:59.159
You know.

630
00:49:59.280 --> 00:50:03.639
I think also you got things like biofeedback machines, and

631
00:50:05.199 --> 00:50:07.480
I'd love to get one of those skull cap things,

632
00:50:07.519 --> 00:50:09.320
you know that they put on with all those wires

633
00:50:09.719 --> 00:50:12.320
and you can just see which parts of the brain

634
00:50:12.360 --> 00:50:20.199
are being activated. I'm pretty sure the more you the

635
00:50:20.280 --> 00:50:22.559
more time you spend with one of those hats on.

636
00:50:23.239 --> 00:50:24.840
I want call them hats, but I don't know what

637
00:50:24.840 --> 00:50:28.679
the correct term is looking at that image, the more

638
00:50:28.719 --> 00:50:34.519
you can start activating different parts. Because now they've got

639
00:50:35.079 --> 00:50:41.840
limbs like mechanical robotic limbs that can be activated by

640
00:50:41.880 --> 00:50:45.840
the brain, by the person's brain, Like they can imagine

641
00:50:45.840 --> 00:50:49.320
the hand and the right finger move in and it moves,

642
00:50:51.079 --> 00:50:55.519
which is phenomenal. I mean, it's just it is. I know,

643
00:50:55.639 --> 00:51:01.320
the bioic man had this fifty years ago, but you

644
00:51:01.400 --> 00:51:05.440
know he had six million dollars to play with, didn't he.

645
00:51:07.400 --> 00:51:13.840
But this phenomenal stuff. And there's technology now where someone

646
00:51:13.960 --> 00:51:18.719
that's maybe a quadriplegic can use a computer with their

647
00:51:18.719 --> 00:51:24.239
mind and can you know, play a game or type

648
00:51:24.280 --> 00:51:28.920
stuff out talk you know, type stuff to talk out

649
00:51:29.039 --> 00:51:34.239
to screen. You know, it's like phenomenal, amazing. So this

650
00:51:34.480 --> 00:51:38.800
is only going to improve and get better. I don't

651
00:51:38.800 --> 00:51:40.800
know why I said it improve and get better, because

652
00:51:40.800 --> 00:51:45.639
it's the same thing, isn't it. So I'm just looking

653
00:51:45.679 --> 00:51:48.760
at the practical sides of this. This is much more

654
00:51:48.800 --> 00:51:53.239
sensible than yesterday's recording. Oh so pleased because you know,

655
00:51:54.159 --> 00:51:58.119
I'm winning a weird I mean, they're not supposed to

656
00:51:58.159 --> 00:52:03.400
be super super serious. Sometimes I go off on a tangent.

657
00:52:04.480 --> 00:52:13.760
So the practical, some practical techniques you can explore when

658
00:52:13.800 --> 00:52:18.360
it comes to imagining for ourselves, because this is really

659
00:52:18.400 --> 00:52:23.280
about imagining sending healing to someone else. But it's kind

660
00:52:23.320 --> 00:52:27.920
of first Awards exploring the power of your mind from

661
00:52:27.960 --> 00:52:34.440
a scientific perspective, not from a wah wah or from

662
00:52:35.400 --> 00:52:40.039
a spiritual perspective that not everybody would potentially agree with.

663
00:52:40.800 --> 00:52:42.920
But when it comes to science, when it comes to

664
00:52:43.760 --> 00:52:48.599
should we say fact, something that's been studied for decades

665
00:52:48.599 --> 00:52:57.960
and decades and decades, you can pretty much have a

666
00:52:57.960 --> 00:53:04.440
bit of faith in that something that you can research yourself.

667
00:53:06.039 --> 00:53:09.559
You know, I think it's quite nice sometimes to say, Okay,

668
00:53:09.599 --> 00:53:16.519
well I want to find out what's this? What's guided imagery?

669
00:53:16.880 --> 00:53:19.639
What's this bloke talking about? Guard guided imagery? Is it

670
00:53:19.679 --> 00:53:22.800
a real thing? And you can you can see you

671
00:53:22.800 --> 00:53:25.239
can google it or whatever, and it is. What's this

672
00:53:25.400 --> 00:53:32.599
mental imagery and brain activity? You can search it, neuro feedback,

673
00:53:32.800 --> 00:53:34.960
you can search it. It's all, you know, it's all

674
00:53:35.000 --> 00:53:39.360
on the internet. There's books written about it, there's lectures

675
00:53:39.400 --> 00:53:45.360
on YouTube. It's this is you know. There are inventions

676
00:53:45.440 --> 00:53:52.599
being created probably every day based on this technology that's

677
00:53:52.679 --> 00:53:58.719
continually growing. So if you're going to do something for yourself,

678
00:53:59.280 --> 00:54:05.920
and we mentioned and like a healing visualization, I saw

679
00:54:05.920 --> 00:54:10.440
about that beam coming down and going into that part

680
00:54:10.440 --> 00:54:14.480
of your body that you would like to have more comfort.

681
00:54:16.559 --> 00:54:19.199
So this that's something you could do. Or imagine healing

682
00:54:19.239 --> 00:54:22.559
moving into that part of your body. You can imagine

683
00:54:22.639 --> 00:54:25.159
healing moving into the top of your head. This is

684
00:54:25.199 --> 00:54:29.880
something that I quite like to do. And for some reason,

685
00:54:29.920 --> 00:54:39.440
it's kind of it's yellow, but it's liquid, almost like sunshine.

686
00:54:39.599 --> 00:54:42.039
And imagine it pouring into the top of my head

687
00:54:42.400 --> 00:54:45.840
and it's moving through my body all the way down

688
00:54:46.000 --> 00:54:52.559
to my toes and just filling, gradually filling my entire body,

689
00:54:53.440 --> 00:55:00.360
you know, my fingers, hands, feet, legs, knees, THI is

690
00:55:00.800 --> 00:55:13.039
bum groin, lower back, upper back, stomach, chest, arms, shoulders, neck, throat,

691
00:55:13.679 --> 00:55:23.400
then jaw, my ears, my nose, my eyes, my face,

692
00:55:24.639 --> 00:55:29.119
my scalp, and then I imagine it overflowing a little

693
00:55:29.119 --> 00:55:35.480
bit like a volcano but less hot, you know, healing

694
00:55:36.400 --> 00:55:40.760
and then overflowing so it's covered. It's you know, it's

695
00:55:40.800 --> 00:55:46.079
filled inside my body, and now it's overflowing to cover

696
00:55:46.159 --> 00:55:51.199
your skin. So now it's covering the outside of your

697
00:55:51.239 --> 00:56:00.239
body with this healing liquid energy. So that's the thing

698
00:56:00.280 --> 00:56:04.079
I did, because it feels quite nice. I think you've

699
00:56:04.119 --> 00:56:09.039
got a positive imagery that you can do. Encourage, you

700
00:56:09.079 --> 00:56:12.400
can envision, you can think about a place where you

701
00:56:12.559 --> 00:56:19.360
feel safe and comfortable. And I suppose it's not everybody's

702
00:56:19.400 --> 00:56:24.920
into visualization. I'm not great myself a visualization. I'm pretty

703
00:56:24.960 --> 00:56:28.239
good when I'm asleep. I've good a lot of things

704
00:56:28.239 --> 00:56:38.000
on I'm asleep, especially sleeping. But you've got the ideas.

705
00:56:38.039 --> 00:56:41.360
You use as many senses as you can. So if

706
00:56:41.400 --> 00:56:48.800
it was, for example, laying next to a lake, maybe

707
00:56:48.800 --> 00:56:51.920
it's a place from the past that you loved that

708
00:56:51.960 --> 00:56:55.119
you used to lie down and feel so relaxed, so

709
00:56:55.159 --> 00:56:59.559
you can perhaps smell the air, smell the trees, the flowers,

710
00:57:00.159 --> 00:57:05.239
hear the lake gently tinkling by or whatever they do sprinkling,

711
00:57:06.599 --> 00:57:14.800
and maybe hear a cow in the field going, I

712
00:57:14.800 --> 00:57:19.440
don't know whatever sounds that you would hear, maybe another

713
00:57:19.559 --> 00:57:24.760
cow going mm hmmm, because it couldn't hear what the

714
00:57:24.800 --> 00:57:27.199
other one was saying because I'm talking too much and

715
00:57:27.199 --> 00:57:30.039
they can't hear over me. But you know, whatever it

716
00:57:30.039 --> 00:57:34.320
could be, you can imagine how it feels to have

717
00:57:34.639 --> 00:57:38.920
the ground support in your body, or maybe you're in

718
00:57:38.960 --> 00:57:44.199
a hammock or sitting in a chair in a that

719
00:57:44.440 --> 00:57:48.239
like a beach bed thing, whatever, whatever it is that

720
00:57:48.320 --> 00:57:54.519
feels comfortable. And then maybe you can also have like

721
00:57:54.599 --> 00:57:59.480
all a taste. Maybe you can, because sometimes if you're

722
00:57:59.480 --> 00:58:02.519
in a beach, for example, you can maybe taste the

723
00:58:02.559 --> 00:58:08.360
salty air of the sea, and then you've got the

724
00:58:08.440 --> 00:58:12.440
feeling not just a feeling of being supported by the

725
00:58:12.559 --> 00:58:17.079
chair or the ground, but maybe the feeling of a

726
00:58:17.119 --> 00:58:23.920
breeze on your face or on your hands, on your body.

727
00:58:24.119 --> 00:58:28.719
So you know, it's kind of that's just an example.

728
00:58:30.519 --> 00:58:35.320
It could be anything, and it can be a way

729
00:58:35.400 --> 00:58:41.039
to let go and to feel comfort, because the good

730
00:58:41.039 --> 00:58:44.760
thing about it is you think you're kind of outside

731
00:58:45.960 --> 00:58:48.960
because you're imagining it, you start to feel it in

732
00:58:49.000 --> 00:58:59.679
your own body, and that comfort you're imagining, you're it's

733
00:58:59.719 --> 00:59:02.280
like you're your mind doesn't know the difference, or your

734
00:59:02.280 --> 00:59:07.159
brain doesn't know the difference, and you just feel relaxed.

735
00:59:10.199 --> 00:59:12.320
You've got positive injury, so I've got that. You've got

736
00:59:12.400 --> 00:59:16.159
mirror visualization, So I already kind of talked about that,

737
00:59:21.119 --> 00:59:22.719
but you could do it in a different way. You

738
00:59:22.719 --> 00:59:25.320
could actually imagine the mirror. I've done these kind of

739
00:59:25.360 --> 00:59:32.039
recordings before where you imagine yourself looking in the mirror

740
00:59:33.719 --> 00:59:43.480
and see yourself feeling really relaxed, really peaceful, and just

741
00:59:43.639 --> 00:59:47.119
notice how that feels as you look at yourself feeling

742
00:59:47.199 --> 00:59:55.880
really relaxed and really peaceful. And I've done like magic

743
00:59:55.960 --> 00:59:59.880
mirrors in the past. Word ask you to step in

744
01:00:00.079 --> 01:00:05.599
to that feeling experience again. So maybe it's a feeling

745
01:00:05.639 --> 01:00:09.679
for the past when you felt so relaxed and calm,

746
01:00:09.960 --> 01:00:14.639
and you step in there and absorb and reexperience that

747
01:00:14.760 --> 01:00:22.559
feeling of calmness, looseness, and then you can step out again,

748
01:00:22.800 --> 01:00:26.760
but you can leave that old feeling that was there before.

749
01:00:27.280 --> 01:00:29.800
You can leave that in the mirror and step out

750
01:00:30.679 --> 01:00:35.639
just bringing the good feelings, just keeping the sense of comfort.

751
01:00:40.800 --> 01:00:43.480
So there's lots of different things you can do. So

752
01:00:43.599 --> 01:00:48.360
these are things you can do for yourself. Now, this

753
01:00:48.400 --> 01:00:57.639
session really is about sending healing to others, and I

754
01:00:57.679 --> 01:01:02.159
think it's there's different ways to look at this. I'm

755
01:01:02.199 --> 01:01:05.559
going to look at both the positive and the negatives

756
01:01:05.599 --> 01:01:09.920
of sending of the way we think towards other people,

757
01:01:10.679 --> 01:01:15.199
because both are valid, and the negative explains the positive

758
01:01:15.800 --> 01:01:23.480
in a way. It does that make sense. So our

759
01:01:23.599 --> 01:01:31.599
thoughts towards other people amplifies our own pain. Now, anyone

760
01:01:31.719 --> 01:01:35.119
can argue this, but this is fact. No one can

761
01:01:35.280 --> 01:01:38.639
really really argue. And I know some people that I'm

762
01:01:38.679 --> 01:01:41.159
never going to forgive the person. Why would I forgive

763
01:01:41.239 --> 01:01:45.599
someone for what they did? But the point of forgiveness

764
01:01:45.639 --> 01:01:51.400
is not to let them off. It's to help you,

765
01:01:53.599 --> 01:01:57.039
is to let yourself off. It's not to release them,

766
01:01:57.079 --> 01:02:01.199
it's to release you. And I don't know if that's

767
01:02:01.239 --> 01:02:05.559
always explained, you know, like we need to forgive other people,

768
01:02:05.719 --> 01:02:10.599
it's forgive and it can be a bit like just

769
01:02:11.599 --> 01:02:16.920
go away. Of course I'm not. It's almost as if

770
01:02:17.119 --> 01:02:21.119
they're being asked well by forgiving that person, I'm going

771
01:02:21.199 --> 01:02:23.760
to say that it's okay what they did, and it's

772
01:02:23.840 --> 01:02:29.480
never okay, and it isn't that Forgiving someone's not saying

773
01:02:29.480 --> 01:02:33.639
it's okay. Forgiving someone is not letting them off. It's

774
01:02:33.679 --> 01:02:42.000
not releasing them. It's releasing you. It's healing you. So

775
01:02:43.239 --> 01:02:46.800
that's an example where I'm going with this. This is

776
01:02:46.840 --> 01:02:48.880
I'm not going to focus much on the negative. But

777
01:02:48.960 --> 01:02:55.880
the fact is, if if we're angry towards someone, how

778
01:02:55.920 --> 01:03:01.599
does that feel for us? Because we kind of when

779
01:03:01.599 --> 01:03:05.760
we think about someone and we're angry towards them, we're

780
01:03:05.760 --> 01:03:09.760
basically sending angry, negative energy to them in our minds

781
01:03:11.519 --> 01:03:14.119
and all it does is bounce off of them, comes

782
01:03:14.159 --> 01:03:21.400
back to us increased, it increases. And there's an old

783
01:03:21.400 --> 01:03:25.159
Buddhist or it might be zen or Buddhist term saying

784
01:03:25.239 --> 01:03:28.679
being angry. If someone is like someone chucking hot coals

785
01:03:28.679 --> 01:03:33.480
at you and you catch them in your hand, that's

786
01:03:33.480 --> 01:03:37.519
what anger's like. You're worse off than they will. You know,

787
01:03:37.840 --> 01:03:41.079
you're angry. They they got rid of the hot coal,

788
01:03:41.159 --> 01:03:43.679
you're still holding it and it's burning a hole in

789
01:03:43.719 --> 01:03:50.039
your hand. So someone chucks a hot coal at you,

790
01:03:50.079 --> 01:03:56.119
move out away. That's their stuff, isn't it. That's their anger,

791
01:03:56.679 --> 01:04:01.639
and you can let them keep it. There's another thing

792
01:04:01.719 --> 01:04:07.400
that is probably worth looking at, thinking about. And I

793
01:04:07.519 --> 01:04:09.920
spent a lot of time around people that were unwell

794
01:04:12.119 --> 01:04:16.920
and something I've noticed, I mean, talking is important. Talking

795
01:04:17.039 --> 01:04:20.280
is really important, having someone to talk to, to discuss

796
01:04:20.320 --> 01:04:26.360
things with, someone to be kind to you and to

797
01:04:26.480 --> 01:04:33.360
show consideration and love, someone to show caring. But there's

798
01:04:33.360 --> 01:04:37.639
also a level of as it comes a time when

799
01:04:39.360 --> 01:04:42.519
when you look at the situation, how much time you

800
01:04:42.599 --> 01:04:47.000
spending or how much time is that person spending focusing

801
01:04:47.159 --> 01:04:55.320
on the negative wanting to tell everyone about it. And

802
01:04:56.320 --> 01:04:59.719
I don't know if you notice some people and again

803
01:04:59.760 --> 01:05:03.159
it's not a criticism really because they don't know what

804
01:05:03.199 --> 01:05:07.639
they're doing, but they talk in a way of they're

805
01:05:07.679 --> 01:05:14.800
explaining how they feel, and they explaining in graphic detail

806
01:05:15.480 --> 01:05:20.440
how awful they feel. And while they're saying it, they're saying,

807
01:05:21.000 --> 01:05:24.039
and you feel this, and then you feel this there,

808
01:05:24.320 --> 01:05:26.960
and then you feel that there, and then this happens

809
01:05:27.119 --> 01:05:29.599
and then you feel like this they're using that word,

810
01:05:29.760 --> 01:05:32.599
you feel like this. As they're explaining how they feel.

811
01:05:34.199 --> 01:05:37.880
And that's fine if I'm telling you about something really positive.

812
01:05:39.760 --> 01:05:43.159
If I want you to feel really relaxed and to

813
01:05:43.199 --> 01:05:47.280
feel really calm, I can tell you about something that

814
01:05:47.400 --> 01:05:51.840
happened where I felt really calm and relaxed and peaceful,

815
01:05:52.440 --> 01:05:54.559
and I can talk to you about how it felt,

816
01:05:54.920 --> 01:05:59.519
because you know I was lying, lying on this. Something happened.

817
01:05:59.519 --> 01:06:03.679
Actually it was during quite a weird period. I was

818
01:06:04.320 --> 01:06:05.920
kicked out of where I was living. What I had

819
01:06:05.960 --> 01:06:09.119
to find someone new to live. It was student accommodation,

820
01:06:09.320 --> 01:06:13.800
so to be fair, I had finished college seventeen years earlier,

821
01:06:14.320 --> 01:06:20.920
but it was getting a little bit too much and

822
01:06:20.960 --> 01:06:23.639
I sat down on his chair that reclined a little bit.

823
01:06:24.000 --> 01:06:26.159
This was in the counseling office that I used to work,

824
01:06:27.920 --> 01:06:34.280
and every muscle in my body relaxed. So if i'd

825
01:06:34.280 --> 01:06:36.599
explain this to you for you to have this feeling,

826
01:06:37.280 --> 01:06:44.599
I'll go through like every it was like your shoulders relaxed, Yeah,

827
01:06:45.039 --> 01:06:50.159
your hands relaxed. It's like explaining to you how to

828
01:06:50.360 --> 01:06:54.920
do it. But when someone's ill, you don't want them

829
01:06:54.920 --> 01:06:57.800
to explain to you how to be that way, Or

830
01:06:57.800 --> 01:07:01.079
when someone's going through physical comfort, we don't want to

831
01:07:01.079 --> 01:07:05.840
hear how to do it, even though they're not really

832
01:07:05.880 --> 01:07:09.880
trying to tell people how to do it, So it

833
01:07:09.960 --> 01:07:14.320
might be useful just to notice. I try and notice

834
01:07:14.360 --> 01:07:16.840
if I ever do that, which I'm sure I do,

835
01:07:19.039 --> 01:07:23.559
and I try and change it in the same way.

836
01:07:23.800 --> 01:07:26.920
Even just by talking about how it felt for me,

837
01:07:27.920 --> 01:07:31.960
it still can have an effect on you or the listener.

838
01:07:32.880 --> 01:07:37.480
If I'm talking about how just relax in my back,

839
01:07:38.079 --> 01:07:43.559
my shoulders, my hands felt heavy but almost light at

840
01:07:43.559 --> 01:07:49.480
the same time, and it kind of was just weird

841
01:07:49.559 --> 01:07:56.440
how when my hands felt relaxed and heavy, my feet

842
01:07:56.559 --> 01:08:01.880
seemed to copy. And then for some reason, I noticed

843
01:08:01.960 --> 01:08:08.800
my eyes and my eyes for some reason, when my

844
01:08:08.880 --> 01:08:15.719
eyes are relaxed, my jaw becomes relaxed. And when I

845
01:08:15.960 --> 01:08:18.600
raise my eyebrows with my eyes closed and look up,

846
01:08:20.319 --> 01:08:24.439
there's a certain feeling I get. It's almost like being

847
01:08:24.479 --> 01:08:31.640
in a bubble of safety where no physical feeling touches me.

848
01:08:32.920 --> 01:08:37.600
It's just comfort. It's almost like being in some kind

849
01:08:37.640 --> 01:08:49.359
of imaginary safe womb, completely safe everything I need, peaceful,

850
01:08:50.760 --> 01:08:53.159
don't have to do anything, don't have to say anything,

851
01:08:54.920 --> 01:09:01.279
I don't have to think about anything, really peaceful place

852
01:09:05.880 --> 01:09:08.000
I think I just heard the biggest yawn in the

853
01:09:08.039 --> 01:09:13.159
world from downstairs. Maybe she's listening to me. Maybe I'm

854
01:09:13.199 --> 01:09:19.039
talking too loudly. I'll send her to sleep. So these

855
01:09:19.079 --> 01:09:24.319
are things by sending thinking angrily or thinking negatively towards

856
01:09:24.359 --> 01:09:32.640
someone has an effect on us. So if that's the case,

857
01:09:34.520 --> 01:09:47.520
then obviously thinking positively has the opposite effect. According to

858
01:09:47.560 --> 01:09:50.079
this found a two thousand and one study in the

859
01:09:50.199 --> 01:09:56.520
Journal of Behavioral Medicine showed that people who practice forgiveness

860
01:09:57.319 --> 01:10:00.760
had lower blood pressure, heart rate, and I parted less

861
01:10:00.800 --> 01:10:08.000
pain than those who were held onto resentment. Now again,

862
01:10:08.159 --> 01:10:11.720
I mean, I'm pretty because I'm so so old. I've

863
01:10:11.720 --> 01:10:14.439
met a lot of people full of resentment. It seems

864
01:10:15.960 --> 01:10:20.880
they're not happy, and the resentment doesn't give them anything.

865
01:10:21.279 --> 01:10:24.079
There's no there's no upside to it, there's no benefit

866
01:10:24.159 --> 01:10:31.039
to it. Pride, maybe I will not forgive. Yeah, but

867
01:10:31.600 --> 01:10:34.199
if the forgiveness isn't for the other person, it's for you.

868
01:10:36.520 --> 01:10:42.159
Really isn't for them, it's for you and a negativity

869
01:10:43.079 --> 01:10:49.560
it traps us. We keep ourselves If you if you're

870
01:10:49.560 --> 01:10:55.279
focus on replaying arguments, wishing them harm, blaming them, all

871
01:10:55.279 --> 01:11:00.840
that stuff, we keep ourselves locked into that feeling flip

872
01:11:00.840 --> 01:11:06.920
at the other side, sending people kindness, wishing people well,

873
01:11:07.880 --> 01:11:13.399
sending healing, it freezes us. But if it was to

874
01:11:13.439 --> 01:11:16.039
lock us into anything, or lock us into a feeling,

875
01:11:16.079 --> 01:11:26.880
what would that feeling be? Positivity, feeling, kindness, healing. It

876
01:11:26.920 --> 01:11:31.600
is quite weird though you think about it. It's to

877
01:11:31.680 --> 01:11:33.800
be able to still be angry about something that happened

878
01:11:33.840 --> 01:11:39.279
such a long time ago, holding us back. What's the

879
01:11:39.319 --> 01:11:45.239
point in that, you know, it increases it just it

880
01:11:45.279 --> 01:11:50.239
makes everything worse. So that's why I'm focusing on the

881
01:11:50.239 --> 01:11:52.960
opposite of that. But I thought I just mentioned the

882
01:11:52.960 --> 01:11:57.239
the negative side just so we can kind of get

883
01:11:57.239 --> 01:12:02.479
more of a grip on the positive side, because even

884
01:12:02.479 --> 01:12:11.760
though it's obvious, I think it's sometimes useful to say.

885
01:12:12.319 --> 01:12:18.000
So you can send, imagine sending healing to somebody, doesn't

886
01:12:18.000 --> 01:12:21.800
matter if they need it. I would argue that everybody

887
01:12:21.960 --> 01:12:24.479
could do us some healing. There's no one in the

888
01:12:24.520 --> 01:12:26.439
world that would like turn down a bit of healing,

889
01:12:26.479 --> 01:12:29.479
a bit of love, bit of kindness, whether they know

890
01:12:29.560 --> 01:12:33.760
it or not. I think everybody could use that from

891
01:12:33.840 --> 01:12:41.840
all around the world. And you can send healing in

892
01:12:41.920 --> 01:12:45.600
your mind to anybody. It can be someone that you know.

893
01:12:46.159 --> 01:12:48.119
It could be someone that you love deeply. It could

894
01:12:48.159 --> 01:12:51.600
be someone that you don't know at all. He's someone

895
01:12:51.680 --> 01:12:57.680
the complete stranger. It doesn't really matter. So there's different

896
01:12:57.720 --> 01:13:03.560
ways you can send the healing. You just imagine it.

897
01:13:05.640 --> 01:13:09.000
You can take a breath in, filling yourself with calmness

898
01:13:09.000 --> 01:13:14.520
and relaxation as you excel, imagine sending that calm breath

899
01:13:14.560 --> 01:13:20.399
towards the other person that you're imagining. So each in

900
01:13:20.600 --> 01:13:26.239
how every time you breathe in it can recharge you

901
01:13:27.520 --> 01:13:35.800
with more of that sense of peace, more of that

902
01:13:36.000 --> 01:13:40.000
sense of calmness, more of that sense of healing, And

903
01:13:40.079 --> 01:13:42.600
every time you breathe out, you send it out again,

904
01:13:44.079 --> 01:13:45.720
and you can keep doing that for as long as

905
01:13:45.720 --> 01:13:52.720
you want. You could, technically, I suppose do it all

906
01:13:52.760 --> 01:13:57.319
the time, but then not choose a particular person, just

907
01:13:57.319 --> 01:14:02.640
to let that healing with every exhale just spread to

908
01:14:02.720 --> 01:14:12.079
anyone and everyone whoever needs it. You can do a

909
01:14:12.079 --> 01:14:14.359
thing as well, where you can loosen your own body

910
01:14:14.399 --> 01:14:18.720
with each breath, so when you breathe in the healing

911
01:14:21.520 --> 01:14:27.039
it moves into your body because in the same way, ironically,

912
01:14:27.560 --> 01:14:29.840
the same way that when you send out anger to

913
01:14:29.880 --> 01:14:34.520
someone you get it back and it's stronger. The anger

914
01:14:34.600 --> 01:14:37.680
is stronger, the same as with the healing. You send

915
01:14:37.680 --> 01:14:47.520
out love, healing, respect, kindness, comfort, relaxation, peacefulness. You send

916
01:14:47.560 --> 01:14:53.640
that energy out, it doesn't bounce off the person. They

917
01:14:53.720 --> 01:14:59.359
absorb it, but it also comes back to you and

918
01:14:59.399 --> 01:15:05.159
it turns in to this continuous back and forth of

919
01:15:05.439 --> 01:15:09.479
healing and comfort. And the more you send, the more

920
01:15:09.479 --> 01:15:15.600
you get back because it just grows, just the way

921
01:15:15.600 --> 01:15:21.479
the anger can grow, Resentment can grow, healing can grow,

922
01:15:23.359 --> 01:15:31.399
Peacefulness grows, peacefulness, just serenity or whatever words you want

923
01:15:31.399 --> 01:15:34.479
to use. Really, it's something I used to like to do.

924
01:15:35.479 --> 01:15:39.960
If you can hear the screeching in the garden, bliss them.

925
01:15:40.079 --> 01:15:43.720
I'm going to send peace and love. It worked, they've

926
01:15:43.760 --> 01:15:48.359
gone away. So I used to do this on a bus. Well,

927
01:15:48.399 --> 01:15:52.600
I would imagine that do you know sprinklers, like if

928
01:15:52.680 --> 01:15:55.119
there was I guess a fire or whatever, or if

929
01:15:55.159 --> 01:15:57.119
you put little light and there were sprinkler, it would

930
01:15:57.119 --> 01:16:00.279
just set it off of the whole bus. Maybe I

931
01:16:00.359 --> 01:16:05.800
used to imagine that sprinkler would be sprinkling and invisible

932
01:16:05.800 --> 01:16:11.439
sprinklers of healing would spray over everybody on the bus

933
01:16:12.960 --> 01:16:19.359
and completely just cover them with healing, with peace, with relaxation.

934
01:16:21.800 --> 01:16:26.920
And it was weird because people seemed to go quiet

935
01:16:27.279 --> 01:16:29.159
when I did it. I'm not saying it for any reason.

936
01:16:29.760 --> 01:16:31.319
It might be more to do with the fact that

937
01:16:31.319 --> 01:16:34.359
I just farted and no one else wanted to be

938
01:16:34.399 --> 01:16:39.119
blamed for it. I don't know, but it felt good

939
01:16:39.159 --> 01:16:41.479
to me. I'm not just letting the air, letting the

940
01:16:41.600 --> 01:16:47.359
gas out, but imagining that the healing was spreading. Yeah,

941
01:16:47.399 --> 01:16:49.680
the bus driver went around and opened all the windows.

942
01:16:52.279 --> 01:16:55.000
You could also picture writing a letter of card or

943
01:16:55.039 --> 01:16:58.399
a card in your mind full of kind, healing words.

944
01:16:59.399 --> 01:17:02.359
Now I've done this years ago. I was really going

945
01:17:02.399 --> 01:17:05.359
for a difficult time and I wrote a letter to

946
01:17:05.479 --> 01:17:08.880
the person, not just telling them how I felt, but

947
01:17:08.920 --> 01:17:15.079
also kindness as well. It helped, really helped. But imagine

948
01:17:15.119 --> 01:17:17.880
sending a letter a card in your mind full of kind,

949
01:17:17.960 --> 01:17:21.920
healing words to someone that could be anyone, doesn't matter

950
01:17:21.960 --> 01:17:25.319
who it is, but you seal it in an imaginary

951
01:17:25.399 --> 01:17:27.640
envelope and you mail it through the air to them.

952
01:17:28.520 --> 01:17:30.520
You don't have to know the exact words. It can

953
01:17:30.600 --> 01:17:33.359
just be a feeling. You just put a feeling in

954
01:17:33.359 --> 01:17:38.800
that envelope, sending the feeling of comfort, just trusting it.

955
01:17:41.039 --> 01:17:43.039
But as you send it off, you can feel a

956
01:17:43.119 --> 01:17:47.399
lightness in your body. There's so many different things. You

957
01:17:47.439 --> 01:17:50.319
can hold them in a healing bubble, which kind of

958
01:17:50.439 --> 01:17:53.279
like you know when we're looking up with your eyebrows

959
01:17:53.479 --> 01:17:56.880
risen and you can look up into that healing bubble,

960
01:17:57.119 --> 01:18:02.720
maybe join them, maybe have them join you peacefulness, or

961
01:18:02.760 --> 01:18:11.319
maybe just imagine they're in their own healing bubble, just

962
01:18:11.359 --> 01:18:20.560
giving them some space to calm, feel relaxed. Also, remember

963
01:18:20.680 --> 01:18:23.720
that we're all sharing the same oxygen, the same breath,

964
01:18:24.600 --> 01:18:29.199
we're really sharing the same air, and we are all

965
01:18:29.239 --> 01:18:33.680
connected by energy, so we can choose whether it's positive

966
01:18:34.439 --> 01:18:38.960
energy or otherwise. I'd go for the positive makes more sense.

967
01:18:40.039 --> 01:18:43.600
And the more kindness, the more relaxation, the more healing

968
01:18:43.680 --> 01:18:49.239
you send out, the better that you feel. There's little,

969
01:18:49.960 --> 01:18:54.960
tiny little things you can do. Just smiling gently when

970
01:18:54.960 --> 01:18:58.199
you're thinking of a person, even if it's just in

971
01:18:58.239 --> 01:19:03.840
your own mind, just thinking kind towards someone can help

972
01:19:03.840 --> 01:19:13.680
you feel better. Sometimes whispering kind words, just like things

973
01:19:13.720 --> 01:19:21.880
like comfort or feeling relaxed, because that goes both ways.

974
01:19:21.880 --> 01:19:23.439
It can go to them, it can go to you.

975
01:19:24.039 --> 01:19:31.880
Just whispering those words. You don't have to believe anything mystical.

976
01:19:32.439 --> 01:19:37.239
Just allowing your mind to care can activate deep, deep

977
01:19:37.439 --> 01:19:43.479
biological shifts, really can affect you in a really big way.

978
01:19:43.800 --> 01:19:50.399
Positive and sending the healing, it's not about fixing the person,

979
01:19:50.680 --> 01:19:54.000
it's not about anything like that. It's just simply offering

980
01:19:54.079 --> 01:19:57.640
space for positivity and renewal for them and for you,

981
01:19:58.239 --> 01:20:00.680
knowing that that will come back. Doing it for that

982
01:20:00.760 --> 01:20:07.880
reason giving, not wanting anything in return giving, But the

983
01:20:07.920 --> 01:20:13.199
fact is it does come back. And also kind imagination.

984
01:20:14.920 --> 01:20:19.720
It changes body chemistry, leading to lower physical perception so

985
01:20:19.920 --> 01:20:24.840
you feel better, It improves your immune responses and better

986
01:20:25.720 --> 01:20:33.199
overall well being. So positive, I mean, you know, you

987
01:20:33.199 --> 01:20:35.279
could say, well, this is just about positive thinking, but

988
01:20:35.960 --> 01:20:40.439
it's much much more than that, much much more than that,

989
01:20:40.920 --> 01:20:44.880
And it's not about pretending. You know, you're not trying

990
01:20:44.920 --> 01:20:47.439
to force yourself to love everyone. You don't have to

991
01:20:47.600 --> 01:20:51.640
like them or forgive everything they've done. It's about choosing

992
01:20:51.880 --> 01:20:56.560
what you carry inside you, and when you send a healing,

993
01:20:57.239 --> 01:20:59.520
you're not letting them off the hook. Like I said earlier,

994
01:20:59.840 --> 01:21:09.720
you're unhooking yourself from the suffering. So ultimately sending healing

995
01:21:09.840 --> 01:21:13.279
isn't just a gift to them. It's a gift you

996
01:21:13.319 --> 01:21:18.920
give to yourself. A softer body, a calmer mind, and

997
01:21:18.960 --> 01:21:23.920
a heart free enough to finally maybe just hurt a

998
01:21:23.960 --> 01:21:31.279
little less, feel more calm, feel more relaxed, allow your

999
01:21:31.279 --> 01:21:38.239
body to also improve. So thank you for listening. Remember

1000
01:21:38.760 --> 01:21:41.680
to be kind to yourself, because you do deserve to

1001
01:21:41.720 --> 01:21:46.720
be happy and be gentle with yourself. You deserve to

1002
01:21:46.760 --> 01:22:03.760
feel safe. Lots of love. Bye. Relax in a more

1003
01:22:04.800 --> 01:22:14.960
deep and meaningful way, maybe in a way that can

1004
01:22:16.399 --> 01:22:25.680
not just allow you to feel calmer now and throughout

1005
01:22:26.760 --> 01:22:35.880
the time we spend together here, not just relaxed at

1006
01:22:35.920 --> 01:22:40.119
the end of the recording when it's finished and you

1007
01:22:40.159 --> 01:22:50.479
can enjoy that sense of comfort and peace, but also

1008
01:22:58.039 --> 01:23:04.520
I think it would be nice to have those feelings

1009
01:23:04.560 --> 01:23:20.800
of relaxation continue for longer after the recording has ended,

1010
01:23:25.880 --> 01:23:38.000
so that you can still benefit from listening to my voice,

1011
01:23:38.439 --> 01:23:49.880
maybe in a few hours time, perhaps tomorrow, and then

1012
01:23:50.039 --> 01:23:58.000
by listening regularly, especially if you find like some people

1013
01:23:58.079 --> 01:24:02.319
do and myself as well, sometimes I find one particular

1014
01:24:02.399 --> 01:24:12.439
recording that really resonates with me, and I just listen

1015
01:24:12.560 --> 01:24:17.840
to it over and over again every morning, every evening.

1016
01:24:25.479 --> 01:24:30.119
There was this recording from We're going back to about

1017
01:24:30.239 --> 01:24:35.520
nineteen ninety nine. It wasn't hypnosis, but it was a

1018
01:24:35.600 --> 01:24:45.079
guided visualizations. It kind of was hypnosis, really, and I

1019
01:24:45.159 --> 01:24:48.439
managed to find it again and it still has the

1020
01:24:48.479 --> 01:24:57.680
same effect on me. And part of it was the

1021
01:24:57.800 --> 01:25:11.039
person's voice relaxed me, just felt so peaceful, and I'd

1022
01:25:11.119 --> 01:25:18.319
look forward to listening to her in the morning and

1023
01:25:18.399 --> 01:25:29.479
in the evening. And I knew before even pressing the

1024
01:25:29.520 --> 01:25:38.039
play button that since I've done that, pressed the play button.

1025
01:25:38.840 --> 01:25:49.840
This is in the days of CD players, pressed the

1026
01:25:49.880 --> 01:25:55.239
play button, if that it might have even been a

1027
01:25:55.279 --> 01:25:59.760
tape tape recorder, I'd lie down on the bed and

1028
01:25:59.800 --> 01:26:18.359
then even without necessarily listening to her words because I

1029
01:26:18.439 --> 01:26:25.920
had them memorized. Really, it was as if my body

1030
01:26:27.840 --> 01:26:41.279
knew exactly what to do, and the muscles just almost

1031
01:26:41.359 --> 01:27:01.800
went into automatic relaxation, and I remember my mind would

1032
01:27:01.800 --> 01:27:13.199
slow down. Now. Now, I was listening to this recording

1033
01:27:16.520 --> 01:27:22.600
in the early days of learning hypnosis, and long before

1034
01:27:24.199 --> 01:27:32.239
I ever made any videos or audio recordings myself, because

1035
01:27:32.239 --> 01:27:35.319
I didn't start doing that till two thousand and six.

1036
01:27:42.079 --> 01:27:57.880
But I knew I knew how helpful I found being

1037
01:27:57.920 --> 01:28:07.359
able to just go to have that trust in the

1038
01:28:07.399 --> 01:28:17.760
person that I'm listening to, knowing that it's going to

1039
01:28:17.800 --> 01:28:28.640
be just as relaxing, if not more so. Each time

1040
01:28:28.880 --> 01:28:41.359
you hear my voice, you may feel the same. Some

1041
01:28:41.720 --> 01:28:56.000
people have been listening to me for over a decade,

1042
01:28:56.720 --> 01:29:01.560
maybe not solidly, obviously not twenty four hours a day,

1043
01:29:02.520 --> 01:29:12.439
but maybe people come back. Some people maybe listen every day.

1044
01:29:20.760 --> 01:29:28.720
There's something that I do which you may not realize

1045
01:29:29.159 --> 01:29:47.720
by listening, is when I record these recordings. Now, for example,

1046
01:29:52.279 --> 01:30:04.439
I also am affected by the words that I say.

1047
01:30:05.319 --> 01:30:11.720
So if I said to you, focus on your feet,

1048
01:30:14.239 --> 01:30:21.960
notice your feet relaxing, I will be focusing on my feet.

1049
01:30:26.880 --> 01:30:44.279
I will be noticing my feet relaxing. If I said,

1050
01:30:44.399 --> 01:30:52.079
focus on your hands, and maybe notice the difference between

1051
01:30:52.119 --> 01:31:02.399
each hand, perhaps noticed that the air in the room,

1052
01:31:02.880 --> 01:31:08.359
the temperature of the room on the backs of your hands,

1053
01:31:15.520 --> 01:31:19.439
you may start to notice what almost feels like a

1054
01:31:19.560 --> 01:31:27.520
very light breeze, even though there may not be any

1055
01:31:28.000 --> 01:31:39.560
type of breeze at all where you are right now.

1056
01:31:41.119 --> 01:31:51.720
And as you become aware of your hands, I'm also

1057
01:31:52.079 --> 01:32:20.279
aware of how relaxed my hands our feeling now and

1058
01:32:20.439 --> 01:32:27.359
when it comes to potentially drifting off to sleep, which

1059
01:32:27.439 --> 01:32:41.760
may be the reason you're listening, I also feel drowsy

1060
01:32:43.800 --> 01:32:57.279
when I make these recordings. I also notice my mind drifting.

1061
01:33:05.159 --> 01:33:17.760
In fact, at times I've actually fallen asleep without even noticing,

1062
01:33:22.640 --> 01:33:33.720
and then I carry on talking. It's only where I

1063
01:33:33.800 --> 01:33:43.199
listen back to do the editing I hear snoring, and

1064
01:33:43.279 --> 01:33:53.319
I think I don't remember snoring. I remember talking. This

1065
01:33:53.479 --> 01:34:00.760
snoring was a pig turned up. That's why I sound

1066
01:34:00.920 --> 01:34:10.600
like when I snore. How I get really into the

1067
01:34:10.640 --> 01:34:28.840
whole experience. I don't know how you feel. How relaxed

1068
01:34:28.920 --> 01:34:39.000
do you feel in your feet, how relaxed you feel

1069
01:34:39.199 --> 01:35:05.840
in your hands. I have noticed more and more that

1070
01:35:06.039 --> 01:35:22.199
the more relaxed, deeper level of comfort you feel, the

1071
01:35:22.399 --> 01:35:43.000
easier your breathing becomes. It's almost like that additional muscle relaxation.

1072
01:35:47.359 --> 01:36:08.359
So this allows you to breathe easier without necessarily focusing

1073
01:36:10.560 --> 01:36:36.199
on your breath. However, being able to notice the ease

1074
01:36:39.560 --> 01:37:05.640
in which you breathe so naturally, Yah, you breathe so

1075
01:37:05.960 --> 01:37:49.239
very easily and smoothly. Whenever I imagine my breathing improving,

1076
01:37:54.960 --> 01:38:08.279
when I've got my eyes closed, I tend to visualize

1077
01:38:10.399 --> 01:38:24.760
a beautiful field with trees and flowers producing all that

1078
01:38:26.840 --> 01:38:59.600
life giving oxygen. It feels nice too, if nothing else,

1079
01:39:02.800 --> 01:39:36.920
just taking some time away from everything, enjoying that feeling

1080
01:39:37.319 --> 01:40:27.720
of peace, serenity with a joy full heart. Time seems

1081
01:40:27.760 --> 01:41:03.199
to just drip by, so very slowly, relaxed, so deeply, peaceful,

1082
01:41:13.119 --> 01:42:21.560
completely unattached to any thoughts whatsoever in this moment, completely free,

1083
01:42:22.399 --> 01:43:13.760
noticing that your mind has slowed down. Slowed down because

1084
01:43:13.920 --> 01:43:42.520
nothing really requires your attention. You can enjoy the physical

1085
01:43:42.880 --> 01:43:55.520
sensations of allowing the stress to rip out of your body,

1086
01:44:01.000 --> 01:44:24.840
to appin out of every part of your body. Being

1087
01:44:25.199 --> 01:45:03.800
released from your brain, hue your mind slowly but surely,

1088
01:45:10.720 --> 01:45:48.079
the muscles, thing you, legs relax rs r so very deeply,

1089
01:45:57.880 --> 01:46:28.920
reas so deeply, and the feelings, the pleasant feelings in

1090
01:46:29.000 --> 01:46:53.520
your arms and shoulders, deepening each part of your body

1091
01:46:56.840 --> 01:47:35.079
further and deeper and deeper. H noticin the feelings in

1092
01:47:35.159 --> 01:48:01.479
the back of your neck, I feelings in your wrists,

1093
01:48:34.560 --> 01:48:50.039
muscles in the front of your body. I all say,

1094
01:49:00.039 --> 01:49:39.159
eating peaceful, deeply, there's a sense of peace spreads through

1095
01:49:40.680 --> 01:50:20.960
your very core, even When you focus on your mind,

1096
01:50:30.399 --> 01:51:40.880
your mind becomes beve and slower, even deep relaxing, so

1097
01:51:41.479 --> 01:52:41.479
very slow, your stomach. Peace fall in your stomach, you're back.

1098
01:52:46.880 --> 01:53:15.760
Notice Notice how relaxed you'd now feel in the hole

1099
01:53:16.079 --> 01:53:48.920
of your back. Your spy from your brain, all the

1100
01:53:49.000 --> 01:53:57.720
way down the middle of your back, sending and receiving

1101
01:54:00.119 --> 01:54:32.039
millions of messages every day, deep comfort, increasing, deeply relaxed,

1102
01:55:02.079 --> 01:55:36.720
your knees, reles, spreading those signals down a spine or

1103
01:55:36.840 --> 01:56:00.119
cord into air. Every part of your body. Shin and

1104
01:56:00.319 --> 01:56:48.159
send your calf muscles, we are outbows. Feelings of peace

1105
01:56:51.079 --> 01:57:05.000
and tranquility spreading through your body, tips of your toes,

1106
01:57:09.279 --> 01:57:20.720
to your eyes, your fingers, all the way till you

1107
01:57:20.880 --> 01:58:36.479
lower back lettinker, retinker peace, drifting mind, just wandering away,

1108
01:58:45.920 --> 01:59:27.640
happy to let go, let go completely, Leo so tranquil,

1109
01:59:51.760 --> 02:00:28.920
her whole body enjoying a sense of listen go heph

1110
02:00:29.239 --> 02:02:27.319
more Pece four, enjoying the space, this space of peace

1111
02:02:30.880 --> 02:04:53.479
and safety. So very yes, letting go. Maybe we can

1112
02:04:53.760 --> 02:05:05.560
just focus on the different parts your body, just to

1113
02:05:05.840 --> 02:06:34.680
notice your forehead and your eyes mutual, so loose, noticing

1114
02:06:34.880 --> 02:08:07.319
the sense of complete freedom, absolute freedom, es Ya peace

1115
02:08:07.640 --> 02:09:54.319
for energy, peace to breathe so much easier loose you

1116
02:09:54.520 --> 02:10:05.880
may have or may not have known. Test your mind

1117
02:10:06.560 --> 02:11:07.720
drifting peaceful may any even more deeply in the direction

1118
02:11:07.920 --> 02:12:43.640
of total blissful pace. Blissful pace, rifting out to pace.

1119
02:13:08.319 --> 02:14:05.439
Come so calm, let him go peace with mind rexed

1120
02:14:09.479 --> 02:15:08.680
firty C relax c relaxed. Your body feels almost invisible,

1121
02:15:23.880 --> 02:16:33.479
so very relaxed. I'm peaceful, so pa so uh likes fair.

1122
02:16:44.319 --> 02:16:50.559
And you could start to notice that you are feeling

1123
02:16:50.920 --> 02:17:02.319
more relaxed, even though I've not purposely focused your mind

1124
02:17:03.120 --> 02:17:10.680
upon that sense of physical comfort that is growing within

1125
02:17:10.799 --> 02:17:19.959
you throughout your body, and your mind starts to slow down,

1126
02:17:24.879 --> 02:17:32.120
and that could be almost in recognition of I guess

1127
02:17:32.479 --> 02:17:45.000
my speech not being particularly fast, and things just generally

1128
02:17:46.639 --> 02:17:57.680
feel calmer. Just by listening to my voice, you give

1129
02:17:57.719 --> 02:18:04.639
yourself an opportunity to take a break from the day,

1130
02:18:06.760 --> 02:18:14.319
take a break from your life as it is, and

1131
02:18:14.440 --> 02:18:22.200
to give yourself a rest, giving yourself permission to take

1132
02:18:22.239 --> 02:18:27.840
some time off, and to allow your body to relax

1133
02:18:29.520 --> 02:18:37.680
and allow your mind to slow down, which in turn

1134
02:18:40.079 --> 02:18:45.120
releases the tension and he stresses that you had in

1135
02:18:45.159 --> 02:18:55.000
your body. It's almost as if the parts of your

1136
02:18:55.040 --> 02:19:07.079
body just open up, allowing the negativity out and at

1137
02:19:07.079 --> 02:19:15.360
the same time replacing that negativity with positive heathing energy,

1138
02:19:18.440 --> 02:19:23.079
which then fills your body up and your mind to

1139
02:19:24.680 --> 02:19:43.120
also starts to appreciate those feelings of increasing confidence, an

1140
02:19:43.200 --> 02:20:00.319
almost uplifting feeling, positive healing, an energy that spreads through

1141
02:20:00.360 --> 02:20:11.040
your body like a wave of comfort. And all this

1142
02:20:11.319 --> 02:20:23.399
comes from just allowing yourself a few minutes, maybe half

1143
02:20:23.440 --> 02:20:27.319
an hour, however long you want it to be, to

1144
02:20:27.600 --> 02:20:41.479
just rest and allow your mind and your body to

1145
02:20:41.559 --> 02:20:58.639
almost reset itself to the settings of comfort and relaxation, calmness,

1146
02:21:02.440 --> 02:21:12.639
which allows more room for feelings of pleasure and happiness

1147
02:21:15.840 --> 02:21:24.920
to move around your body and into your mind, almost

1148
02:21:25.479 --> 02:21:30.079
as if your mind and your body are sinking together,

1149
02:21:34.319 --> 02:21:45.479
almost mirroring each other with that growing positivity and calmness.

1150
02:21:49.079 --> 02:21:56.319
And it feels nice. It really does feel nice to

1151
02:21:56.479 --> 02:22:00.440
know that you are the one that has a loud

1152
02:22:01.559 --> 02:22:17.760
yourself to feel more comfort and to experience more of

1153
02:22:17.799 --> 02:22:33.840
this deep relaxation spreading throughout your body. And as I

1154
02:22:34.319 --> 02:22:41.959
focus on each part of your body, you can notice

1155
02:22:42.120 --> 02:22:56.600
that that part becomes even more relaxed just by focusing

1156
02:22:56.680 --> 02:23:09.120
on it becomes even more calm and comfortable just by focusing.

1157
02:23:13.120 --> 02:23:19.239
And as I move down your body, starting at your head,

1158
02:23:21.600 --> 02:23:28.319
the parts that you've already focused on will continue to

1159
02:23:28.479 --> 02:23:36.120
relax deeply, and those parts that we've not yet focused

1160
02:23:36.159 --> 02:23:49.559
on were just automatically release any remaining tension in anticipation

1161
02:23:49.920 --> 02:24:02.959
of even more comfort about to come. Now, I'm going

1162
02:24:03.040 --> 02:24:09.959
to start by focusing on your forehead. Just being aware

1163
02:24:10.280 --> 02:24:18.879
of the feelings of your forehead and any background sounds

1164
02:24:20.639 --> 02:24:25.520
like mister Herbert the pigeon can just allow you to

1165
02:24:25.680 --> 02:24:32.959
feel even more relaxed. Just means you're in the moment.

1166
02:24:36.040 --> 02:24:41.440
This isn't this isn't a sterile environment. This is the world.

1167
02:24:44.840 --> 02:24:50.920
I live in the countryside, so there's lots of nature

1168
02:24:51.399 --> 02:25:01.959
sounds around. So as you focus on your forehead, just

1169
02:25:02.159 --> 02:25:12.239
notice how it becomes even more relaxed as you focus

1170
02:25:12.239 --> 02:25:20.959
only on my voice and that part of your body.

1171
02:25:21.920 --> 02:25:31.639
Moving down to your eyes, focusing on your eyes, noticing

1172
02:25:32.680 --> 02:25:42.399
how your eyelids feel so heavy yet so light at

1173
02:25:42.440 --> 02:25:48.920
the same time, and all the muscles around your eyes

1174
02:25:49.120 --> 02:26:03.639
relaxing completely. Moving your focus to your mouth, your lips,

1175
02:26:04.040 --> 02:26:10.680
your tongue, your teeth, and your gumbs, the whole of

1176
02:26:10.799 --> 02:26:25.840
your mouth, relaxing, calm and loose, as you focus now

1177
02:26:26.440 --> 02:26:33.280
on your jaw, not just the parts of your jaw

1178
02:26:33.440 --> 02:26:37.879
near your mouth and your chin, but all the way

1179
02:26:37.959 --> 02:26:44.319
up the size of your face to your ears, the

1180
02:26:44.559 --> 02:27:12.719
hole of your jaw, feeding more relaxed arm. Focusing on

1181
02:27:12.760 --> 02:27:18.200
your neck, the front of your neck and your throat

1182
02:27:20.399 --> 02:27:31.159
relaxing and loose and calm. The sides of your neck,

1183
02:27:33.200 --> 02:27:41.440
the right and left side of your neck relax and

1184
02:27:41.680 --> 02:27:55.360
loose and calm. And now the back of your neck,

1185
02:27:58.600 --> 02:28:08.799
focusing on the back of your neck, letting go of

1186
02:28:08.840 --> 02:28:15.760
any tension that may have been there before, and enjoying

1187
02:28:16.079 --> 02:28:29.079
that sense of increasing comfort and release that you can

1188
02:28:29.159 --> 02:28:40.280
experience in the back of your neck. Moving down your

1189
02:28:40.399 --> 02:28:47.719
back and moving either side of your spine right from

1190
02:28:47.760 --> 02:28:53.159
the top of your back all the way down to

1191
02:28:53.239 --> 02:29:05.520
the bottom of your back down to your lower back.

1192
02:29:10.559 --> 02:29:17.600
And as you move up and down your spine, you

1193
02:29:17.680 --> 02:29:25.479
can feel the muscles either side of your spine relaxing

1194
02:29:25.520 --> 02:29:38.920
even more. And as those muscles relax, that sense of

1195
02:29:39.159 --> 02:29:49.879
comfort starts to spread outwards from your spine into both

1196
02:29:50.040 --> 02:29:57.239
sides of your back, the top of your back, the

1197
02:29:57.280 --> 02:30:05.680
middle and your lower back, and as you scan gently

1198
02:30:06.159 --> 02:30:13.559
and slowly up and down your back, there's the muscles

1199
02:30:13.680 --> 02:30:18.840
in the top of your back relax and become looser.

1200
02:30:23.159 --> 02:30:29.159
The muscles in the middle of your back also seem

1201
02:30:29.239 --> 02:30:38.760
to just almost divide from each other, separating and almost melting.

1202
02:30:44.520 --> 02:30:50.559
And in your lower back there seems to be an

1203
02:30:50.559 --> 02:31:04.799
extra special feeling of comfort that spreads into your hips.

1204
02:31:07.079 --> 02:31:14.799
Sit down your lower back, get into your hips, into

1205
02:31:14.840 --> 02:31:22.000
the area where your cosicks are, and into your buttocks,

1206
02:31:23.799 --> 02:31:30.440
and all those muscles that spread from your lower back

1207
02:31:32.879 --> 02:31:45.159
into your hip area start to melt, start to really

1208
02:31:46.319 --> 02:32:00.319
let go, and even nowhere about to focus on your shoulders,

1209
02:31:59.840 --> 02:32:07.159
your back and your spine will continue to let go,

1210
02:32:10.040 --> 02:32:25.760
continue to relax so calmly, and as you focus on

1211
02:32:25.799 --> 02:32:38.760
your shoulders, you may notice that they're already feeling really loose.

1212
02:32:43.559 --> 02:33:09.959
They're already feeling calm and feeling Those muscles then move

1213
02:33:10.360 --> 02:33:26.200
from your neck into your shoulders feel so soft and gentle,

1214
02:33:30.280 --> 02:33:52.079
so smooth and calm, and the feeding in your shoulders

1215
02:33:59.200 --> 02:34:06.680
scenes to spread deep into your shoulders. That sense of

1216
02:34:06.840 --> 02:34:19.360
relaxation not just traveling deeply into your muscles, but also

1217
02:34:19.680 --> 02:34:33.280
relaxing the bones and moving all away to underneath your arms,

1218
02:34:36.000 --> 02:34:42.079
relaxing that whole area between the tops of your shoulders

1219
02:34:43.280 --> 02:34:58.520
and underneath your arms. He then you feel so relaxed

1220
02:35:01.040 --> 02:35:13.040
and comfortable in your shoulders. Who sends that deep healing

1221
02:35:16.360 --> 02:35:33.680
message into your arms? And you may feel almost as

1222
02:35:33.719 --> 02:35:40.479
if your arms are not even there, because they're so relaxed,

1223
02:35:43.680 --> 02:36:29.879
so deeply relaxed, so so calm, so poose, not feeling

1224
02:36:30.200 --> 02:36:46.719
spreading all the way down your arms, two elbows, including

1225
02:36:47.120 --> 02:37:13.959
your elbows, circumforts spread or away into rests are forearments,

1226
02:37:14.159 --> 02:37:28.120
and your wrists being so heavy, yet at the same

1227
02:37:29.280 --> 02:38:15.079
time so light and gentle. Frey. See now on your hands,

1228
02:38:36.760 --> 02:39:08.360
my hands, so peaceful in your hands, there's a sense

1229
02:39:08.520 --> 02:39:33.399
of real peace. It just seems to I feel so

1230
02:39:33.799 --> 02:41:08.399
familiar when your hands relax deeply el a thing is.

1231
02:40:42.200 --> 02:40:42.239
You?

1232
02:40:42.639 --> 02:41:49.159
Things, sids you think you tips, moving your attention to

1233
02:41:49.319 --> 02:42:18.079
the front, to your body, so comfortable, moving in your focus,

1234
02:42:19.959 --> 02:44:01.559
your legs. Why my souls in your thighs, in knees,

1235
02:44:05.559 --> 02:45:36.000
so relaxed, the carved mussels and just chance compusedly four

1236
02:46:42.639 --> 02:47:03.959
the fathing a new faith, so peaceful, so calm, say peaceful,

1237
02:47:11.040 --> 02:48:11.879
sircom so peaceful syclm so peace for RelA, sin peace

1238
02:48:12.600 --> 02:48:31.959
for so calm, loving that deep relaxation, to spread your chest,

1239
02:48:32.239 --> 02:49:03.360
in your stomach, so RelA, letting go of everything. So

1240
02:49:03.399 --> 02:49:14.879
I'm gonna start counting down now from twenty down to one.

1241
02:49:15.680 --> 02:49:18.879
You can imagine in a way it's like just walking

1242
02:49:19.000 --> 02:49:24.879
down some steps and each step or twenty steps, and

1243
02:49:24.959 --> 02:49:35.399
each step represents a level of comfort. Each step represents

1244
02:49:37.920 --> 02:49:50.399
a deepening of that comfort, and the furvies you walk

1245
02:49:50.479 --> 02:50:02.239
down those steps, the a deeper and more relaxed you feel.

1246
02:50:02.879 --> 02:52:37.840
So starting with number twenty twenty, nineteen, eighteen seventeen, sikesting

1247
02:53:53.319 --> 02:58:54.360
three four four two too well five foo.

1248
02:59:59.520 --> 03:01:02.600
Noe eight.

1249
03:02:02.120 --> 03:07:32.479
Seven six five four four two.

1250
03:08:59.559 --> 03:10:46.120
M one no.

1251
03:10:47.559 --> 03:11:00.319
As you focus on your eyes, We're gonna count down

1252
03:11:00.639 --> 03:11:11.799
from ten down to one. Focus in just on your eyes,

1253
03:11:15.520 --> 03:11:25.520
your eyelids, the muscles around your eyes, your eye walls themselves,

1254
03:11:25.520 --> 03:11:42.600
a whole area that makes up your eye. And as

1255
03:11:42.639 --> 03:11:51.040
we count down from ten down to one, whilst focus

1256
03:11:51.159 --> 03:12:06.159
in on your eyes, you'll become twice is relaxed with

1257
03:12:06.520 --> 03:12:19.639
each number counting down, and you may find the all

1258
03:12:19.680 --> 03:12:25.799
you want to do is just drift off to sleep.

1259
03:12:28.760 --> 03:12:35.440
And if that's what you want, then just allow yourself

1260
03:12:35.520 --> 03:12:50.200
to do that. Now, focusing on your eyes, I'm going

1261
03:12:50.280 --> 03:12:59.840
to begin counting down from ten down to one, right

1262
03:13:08.639 --> 03:22:12.799
two nine, fight seven four five four three two one.

1263
03:22:13.120 --> 03:22:29.840
So counting down from ten to one ten nine eight

1264
03:22:32.639 --> 03:22:57.479
seven six five four three two one. And maybe that

1265
03:22:57.639 --> 03:23:00.639
was a bit too quick in order to run acts.

1266
03:23:01.520 --> 03:23:05.799
Maybe it's a bit too fast for you to notice

1267
03:23:06.040 --> 03:23:14.159
the calming of your body, maybe even a little bit

1268
03:23:14.159 --> 03:23:18.280
of pressure there. Like you're counting down from ten to one.

1269
03:23:18.360 --> 03:23:21.799
Would you expect me to do man, expect me to

1270
03:23:21.799 --> 03:23:31.639
STI go floppy just because you're counting down. We could

1271
03:23:31.680 --> 03:23:34.920
try it again, but this time I go a bit

1272
03:23:35.079 --> 03:23:42.360
slower this time, as you focus on the whole of

1273
03:23:42.399 --> 03:23:49.799
your body before we focus on your legs. Just notice

1274
03:23:50.799 --> 03:24:03.600
how your body does start to feel more relaxed with

1275
03:24:04.840 --> 03:24:35.000
every number that I count down ten nine, eight, seven,

1276
03:24:38.040 --> 03:25:53.479
six five four three two one. I just notice how

1277
03:25:55.600 --> 03:26:05.159
how you feel, generally, how your body feels. It's not

1278
03:26:05.239 --> 03:26:16.280
necessarily even about counting down from ten to one. It's

1279
03:26:16.319 --> 03:26:33.520
that space that you have, that space between being active

1280
03:26:35.840 --> 03:26:45.440
physically or mentally to just sitting or lying down, just

1281
03:26:45.600 --> 03:26:51.520
being there, not doing anything, not saying anything or needing

1282
03:26:51.760 --> 03:26:57.239
to think about anything. So it opens up a space,

1283
03:26:58.200 --> 03:27:07.360
you know, a bit of a space, a gap. And

1284
03:27:07.479 --> 03:27:12.079
the more I comed down from ten to one, the

1285
03:27:12.120 --> 03:27:20.319
bigger that gap becomes. So there's that gap of calmness,

1286
03:27:21.479 --> 03:27:37.639
of comfort, relaxation. It's a nice feeling, and it moves

1287
03:27:38.719 --> 03:27:51.680
those stresses or discomforts physically or emotionally, moves them away.

1288
03:27:55.440 --> 03:28:08.200
Allows you to just slow down, someone to count again

1289
03:28:08.239 --> 03:28:14.479
from ten down to one, and notice that gap widening,

1290
03:28:16.639 --> 03:28:21.040
the gap, And as it widens, it's almost like the

1291
03:28:22.760 --> 03:28:40.360
stress and attention falls into the gap and gives you

1292
03:28:40.440 --> 03:29:47.479
that distance, that space. Now ten nine, eight, seven, six, five, four,

1293
03:30:05.680 --> 03:31:12.120
three two one. How did your body feel now? Can

1294
03:31:12.200 --> 03:31:28.280
you notice do you feeling calmer, the feeling more relaxed

1295
03:31:50.680 --> 03:31:55.120
as we now focus on your legs, just your legs.

1296
03:32:11.040 --> 03:32:31.239
We're just gonna start with focusing on your thighs. Of course,

1297
03:32:31.319 --> 03:32:36.200
it's not the most exciting thing to be doing, because

1298
03:32:39.639 --> 03:32:42.360
I'm sure, like most of your body is not a

1299
03:32:42.399 --> 03:32:54.879
lot going on right now. Just focusing on the whole

1300
03:32:54.959 --> 03:33:01.360
of your thighs, the tops of your thighs, the sides

1301
03:33:01.479 --> 03:33:07.959
of your thighs, the bottoms of your thighs, your outer

1302
03:33:08.120 --> 03:33:13.200
thighs and your inner thighs, basically the whole of your

1303
03:33:13.239 --> 03:33:22.200
thigh that leads into your hip and it goes down

1304
03:33:22.319 --> 03:33:35.520
to your knee joint. Now, this is a big area.

1305
03:33:36.479 --> 03:33:41.440
It's a very heavy area. It's very strong. Probably the

1306
03:33:41.559 --> 03:33:56.239
strongest muscles in your body are in your thighs. But

1307
03:33:56.319 --> 03:34:04.799
I don't think we perhaps give enough attention to our thighs.

1308
03:34:10.639 --> 03:34:21.440
Perhaps we don't acknowledge how important our thighs are to

1309
03:34:21.600 --> 03:34:42.280
our lives, how much they actually do for us all

1310
03:34:42.319 --> 03:34:52.799
through our lives. And it may seem to sound really weird,

1311
03:34:52.840 --> 03:35:01.239
but I think that all of our body parts, especially

1312
03:35:01.360 --> 03:35:09.120
our thighs, need some TLC, a bit of love shone,

1313
03:35:09.959 --> 03:35:28.239
a bit of acknowledgement. I thank you gratitude for our

1314
03:35:28.360 --> 03:35:37.719
thighs do for us. And I know this may sound

1315
03:35:37.879 --> 03:35:44.079
is strange. Maybe you think, why am I sure that

1316
03:35:44.079 --> 03:35:46.639
how I should be out in the garden hugging a

1317
03:35:46.719 --> 03:35:55.120
tree or something. Well, it's hard to set a microphone

1318
03:35:55.200 --> 03:35:58.200
up on a tree. That's why I'm doing this indoors.

1319
03:35:58.280 --> 03:36:01.840
Otherwise I would be outside hugging it tree. No, I

1320
03:36:01.840 --> 03:36:10.639
can't see the television from the tree. If you move

1321
03:36:10.719 --> 03:36:20.600
down to your knees gaining such an important part, and

1322
03:36:20.639 --> 03:36:25.120
I think we don't necessarily I'll speak for myself here,

1323
03:36:27.559 --> 03:36:32.680
I don't necessarily appreciate all that my knees do for

1324
03:36:32.799 --> 03:36:39.239
me until I have a problem with my knee. It's occasionally,

1325
03:36:39.319 --> 03:36:44.280
if I ever maybe i'll pash it, or it's aching

1326
03:36:44.479 --> 03:36:50.920
for some reason. It's then that I realize how much

1327
03:36:50.959 --> 03:36:55.440
it does. You know, the benefit of being able to

1328
03:36:55.559 --> 03:37:05.559
use my legs without any kind of physical discomfort is

1329
03:37:05.600 --> 03:37:14.360
a beautiful thing that's possibly not appreciated until it's temporarily removed.

1330
03:37:15.440 --> 03:37:22.559
You know that's comfort. But as you focus on your knees,

1331
03:37:24.600 --> 03:37:30.280
regardless of how your knees feel, you can have that

1332
03:37:30.520 --> 03:37:36.760
sense of gratitude and love to your knees for all

1333
03:37:36.799 --> 03:37:49.159
that they do for you. And you can still have

1334
03:37:49.200 --> 03:37:53.399
that attention on your thighs and maybe notice how your

1335
03:37:53.440 --> 03:38:05.360
thighs feel. Maybe you've noticed that they are relaxing more

1336
03:38:07.120 --> 03:38:18.840
deeply as you focus now on the bottoms of your legs,

1337
03:38:19.200 --> 03:38:24.639
your shins and your calf muscles and the bones between

1338
03:38:24.799 --> 03:38:31.000
your knees and your feet incorporate, and of course your

1339
03:38:31.040 --> 03:38:44.200
ankles so important. Anyone that's had even like the slightest

1340
03:38:44.600 --> 03:38:50.639
sprain of an ankle. Knows how how much we take

1341
03:38:51.959 --> 03:39:00.799
our ankles for granted, And it's kind of strange in

1342
03:39:00.840 --> 03:39:06.040
a way when you think that. You know, logically, our

1343
03:39:06.120 --> 03:39:10.040
wrists are a lot thinner than the rest of our arms,

1344
03:39:10.680 --> 03:39:14.159
which is okay, it doesn't I can't see any problem

1345
03:39:14.200 --> 03:39:19.120
with that because we're just picking stuff up. But our

1346
03:39:19.200 --> 03:39:25.079
ankles so much thinner than the rest of our legs,

1347
03:39:31.440 --> 03:39:35.879
and from a physics perspective or logical even it doesn't

1348
03:39:35.920 --> 03:39:42.079
really make sense that all this weight would ultimately be

1349
03:39:43.000 --> 03:39:53.079
resting on your ankles then leading to your feet, that

1350
03:39:53.600 --> 03:40:02.760
thin area, thin bone. Yeah, it does so much great work.

1351
03:40:04.760 --> 03:40:14.520
Supports us, supports our body for a lifetime, helps us

1352
03:40:14.959 --> 03:40:24.360
to balance, It helps you to get around and be mobile.

1353
03:40:30.639 --> 03:40:38.600
And there's the calf muscles. Of course, when I was younger,

1354
03:40:38.799 --> 03:40:41.879
I couldn't see the point in calf muscles. It didn't

1355
03:40:41.920 --> 03:40:47.319
seem to do anything. Okay, if I walked around on tiptoes,

1356
03:40:48.040 --> 03:40:51.920
then my calf muscles get some work. But of course

1357
03:40:51.959 --> 03:40:56.120
that's not true. The calf muscles are being used whenever

1358
03:40:56.159 --> 03:41:08.079
we use our legs, and your shins there to protect

1359
03:41:10.079 --> 03:41:18.760
your lower legs shaped in a way, almost as a

1360
03:41:18.799 --> 03:41:31.120
protector for the bone, leading of course to your ankles

1361
03:41:34.440 --> 03:41:41.079
and your feet. But we're not going to focus on

1362
03:41:41.120 --> 03:41:43.360
your feet. We're just going to focus on the legs.

1363
03:41:45.200 --> 03:41:49.840
And I realize that now that I've mentioned your feet,

1364
03:41:49.920 --> 03:41:54.600
it probably focusing on them anyway, So maybe I should

1365
03:41:54.600 --> 03:42:00.639
focus on your feet a little bit. You can have

1366
03:42:00.760 --> 03:42:06.040
them in your awareness the same as you have your

1367
03:42:06.079 --> 03:42:10.360
thighs in your awareness. Even though we haven't been focusing

1368
03:42:11.000 --> 03:42:15.840
on your thighs for a few minutes, we've been focusing

1369
03:42:15.920 --> 03:42:32.600
on your ankles, there's still that sensation of comfort in

1370
03:42:32.639 --> 03:42:44.520
your thighs, and there's that movement of energy because the

1371
03:42:44.600 --> 03:42:52.239
thighs hold lots of different sensations. Of course, there's the muscles,

1372
03:42:52.799 --> 03:42:56.959
the big straw muscles that we have in our thighs,

1373
03:43:05.600 --> 03:43:11.360
but the skin on the outside of the thighs, as

1374
03:43:11.399 --> 03:43:16.000
in the outside of all of our body, can be

1375
03:43:16.159 --> 03:43:33.879
very sensitive, sensitive to the touch, sensitive to temperature, and

1376
03:43:34.040 --> 03:43:42.440
inside your thighs the bones, there's the muscle, there's the blood, vessels,

1377
03:43:42.559 --> 03:43:48.799
the ar trees, all this stuff that's inside your thighs.

1378
03:43:52.680 --> 03:43:55.840
And I guess sometimes it'd be nice if you could

1379
03:43:55.879 --> 03:44:01.479
actually put your fingers inside your thighs and a message,

1380
03:44:03.600 --> 03:44:07.200
so you can message on the outside, of course, but

1381
03:44:07.239 --> 03:44:10.399
to be able to get deep into the muscles and

1382
03:44:10.440 --> 03:44:15.600
to be able to just massage inside your thighs, message

1383
03:44:15.600 --> 03:44:23.719
in the bones of your leg massage in all the

1384
03:44:23.840 --> 03:44:34.479
veins and just gently healing your thighs, and you could

1385
03:44:34.559 --> 03:44:41.479
move down message and inside your knees, just message in

1386
03:44:41.559 --> 03:44:48.959
those bones, but with healing fingertips, spreading that healing energy

1387
03:44:49.719 --> 03:44:59.399
deep into the joints of your knees. Of course, there's

1388
03:44:59.440 --> 03:45:03.920
the back of your knee, you know, the inside crease

1389
03:45:04.879 --> 03:45:11.879
where your knee is. It's a very sensitive area. Very

1390
03:45:12.520 --> 03:45:16.399
it feels very nice when you stroke it. That might

1391
03:45:16.440 --> 03:45:20.680
be because it's an area that's not really touched very often.

1392
03:45:22.639 --> 03:45:29.559
It's almost like a hidden part, that crease in your legs.

1393
03:45:29.600 --> 03:45:36.680
It's almost it's like a part that has a sensitivity,

1394
03:45:36.760 --> 03:45:47.239
which is a little bit different. Of course, it's protected

1395
03:45:47.280 --> 03:45:58.639
by your legs, so you can imagine putting your fingers

1396
03:45:58.680 --> 03:46:08.120
into that crease in your legs, that fold in between

1397
03:46:08.159 --> 03:46:13.239
your legs. You can just message with your fingertips, letting

1398
03:46:13.239 --> 03:46:24.319
your fingertips going inside, massage in the muscle tissue. You

1399
03:46:24.360 --> 03:46:30.399
can of course field the bones of your knees, heading

1400
03:46:30.639 --> 03:46:43.399
through your fingertips, and then as you go down to

1401
03:46:43.440 --> 03:46:46.280
your calf muscles. Now that's the part I'd like to

1402
03:46:46.280 --> 03:46:51.719
be able to really put my fingertips deep inside my

1403
03:46:51.879 --> 03:47:00.639
calf muscles, massage in every single tissue of that muscle,

1404
03:47:02.200 --> 03:47:12.120
healing every part. And then doing the same for my shins,

1405
03:47:15.319 --> 03:47:23.600
massaging and gently stroking the bones, gently stroking them, healing

1406
03:47:23.760 --> 03:47:27.879
in a loving way, because they deserve to be treated

1407
03:47:30.879 --> 03:47:35.040
as the precious bones that they are. Because our legs

1408
03:47:35.040 --> 03:47:38.440
are so precious as in all the other parts of

1409
03:47:38.479 --> 03:47:46.680
our body, the more precious of any jure on the planet.

1410
03:47:55.200 --> 03:48:05.319
When you start to think about your legs in this way,

1411
03:48:07.799 --> 03:48:14.479
it can change your perspective. It might sound a bit

1412
03:48:17.600 --> 03:48:21.879
a bit silly to start with the idea of having

1413
03:48:22.719 --> 03:48:32.719
love for your legs, showing appreciation for your thighs, wanting

1414
03:48:32.840 --> 03:48:36.879
to be able to put your hands in your thighs

1415
03:48:38.680 --> 03:48:45.200
and massage the muscles and the bones, and to get

1416
03:48:45.239 --> 03:48:53.559
your fingers deep in there, releasing all tension, just to

1417
03:48:53.680 --> 03:49:03.120
show how much you care about your legs. How do

1418
03:49:03.200 --> 03:49:08.920
you care for what your legs do for you regularly?

1419
03:49:11.280 --> 03:49:21.479
Your knees, your calves, your ankles, the strength of your ankles,

1420
03:49:24.360 --> 03:49:29.120
considering how thin they are compared to the rest of

1421
03:49:29.159 --> 03:49:38.959
your legs, especially your thighs, yet they're so strong, so flexible,

1422
03:49:42.719 --> 03:49:55.520
absolutely amazing things. Your ankles are truly a gift because

1423
03:49:55.559 --> 03:50:04.360
of what they do for you, supporting all that weight,

1424
03:50:06.319 --> 03:50:10.719
regardless of how what weight you are, even if you

1425
03:50:10.840 --> 03:50:15.920
only ate stone, it's still a lot of weight for

1426
03:50:16.000 --> 03:50:22.680
these little ankles. Now I'm a lot heavier than eight

1427
03:50:22.799 --> 03:50:33.440
stone double down, Yet my ankles support my body all

1428
03:50:33.479 --> 03:50:40.000
the time, whether they do give off a sigh of

1429
03:50:40.040 --> 03:50:45.280
relief when I sit down, as in fact, my whole

1430
03:50:45.360 --> 03:50:54.920
legs do. My feet feet also go and my toes clap.

1431
03:50:56.079 --> 03:51:24.600
I'm so happy. Your legs really are amazing. And I

1432
03:51:24.680 --> 03:51:28.639
know that talk about talking about your legs is probably

1433
03:51:31.120 --> 03:51:35.760
possibly among the most most boring things I've ever heard

1434
03:51:35.840 --> 03:51:44.239
anyone say. Possibly you're boring or not. Everything I said

1435
03:51:44.360 --> 03:52:01.040
is true. Your legs are amazing. Your legs deserve not

1436
03:52:01.399 --> 03:52:19.920
just respect, they deserve to relax deeply. They deserve to

1437
03:52:20.000 --> 03:52:25.280
take some time out of the day to just let

1438
03:52:25.479 --> 03:53:02.040
go completely. Relegs really can relax. And because the legs

1439
03:53:02.200 --> 03:53:07.000
are so such a most you know very important part

1440
03:53:07.760 --> 03:53:11.639
of your body. When you relax your legs, the rest

1441
03:53:11.680 --> 03:53:24.000
of your body also naturally follows in that journey of comfort.

1442
03:53:31.520 --> 03:53:35.399
I can feel it in my hips. My hips feel

1443
03:53:36.000 --> 03:53:44.040
really loose, and also my lower back as well. My

1444
03:53:44.159 --> 03:53:49.920
lower back really feels it feels stretched, even though I'm

1445
03:53:49.959 --> 03:53:56.200
just sitting in a chair and there's no stretching as

1446
03:53:56.239 --> 03:53:59.360
far as I'm aware that I'm doing. It's almost as

1447
03:53:59.399 --> 03:54:03.360
if the muscle also just relaxed so much that there

1448
03:54:03.399 --> 03:54:12.159
is a natural stretch as the tension has reduced a lot.

1449
03:54:28.479 --> 03:54:31.559
And I'm now going to count down from ten down

1450
03:54:31.600 --> 03:54:42.959
to one, and you can continue to feel wonderfully relaxed.

1451
03:54:46.760 --> 03:55:29.920
Ten nine eight, seven, six, five, four three two one relax.

1452
03:55:37.760 --> 03:55:41.600
So I'm just going to count down for five down

1453
03:55:41.639 --> 03:55:46.120
to one, and as a countdown, if you just focus

1454
03:55:46.159 --> 03:55:54.120
on the numbers, just the numbers counting down, and notice

1455
03:55:55.000 --> 03:56:03.040
how you feel in this moment as you hear the

1456
03:56:03.120 --> 03:56:11.239
numbers counting down, knowing that those numbers counting down represent

1457
03:56:12.200 --> 03:56:21.280
you feeling calmer, not just in your body, but also

1458
03:56:23.520 --> 03:56:30.719
relaxing your mind. Just notice how you feel. There's nothing

1459
03:56:31.399 --> 03:56:36.399
to do, there's nothing to say, there's nothing to think,

1460
03:56:36.440 --> 03:57:28.760
about starting with number five four three two one. As

1461
03:57:28.799 --> 03:57:41.159
you notice the gradual letting go of the tension in

1462
03:57:41.239 --> 03:57:48.479
your body, you may also begin to notice and be

1463
03:57:48.600 --> 03:57:57.440
aware of how your mind is starting to slow down.

1464
03:57:59.799 --> 03:58:06.280
This is just a natural thing that happens. It's not

1465
03:58:06.440 --> 03:58:11.680
really a special procedure. It's just natural because as your

1466
03:58:12.959 --> 03:58:19.000
body relaxes, your mind also starts to relax, and the

1467
03:58:19.040 --> 03:58:22.719
more your mind relaxes, the more your body relaxes. It's

1468
03:58:22.840 --> 03:58:35.079
just a continuous circle of relaxation. And there's that calmness

1469
03:58:35.120 --> 03:58:42.319
that comes from relative quietness. You know, even even if

1470
03:58:42.319 --> 03:58:49.200
there's background sounds either your side or mind, it's still

1471
03:58:49.639 --> 03:58:54.959
going to be quite calm. You know, you haven't got

1472
03:58:54.959 --> 03:58:59.799
the television on, there's no music in the background of

1473
03:59:00.159 --> 03:59:07.600
you're listening to the recording with music, of course, you're

1474
03:59:07.760 --> 03:59:09.840
very likely not going to be sitting in a room

1475
03:59:09.920 --> 03:59:14.559
with other people. Of course you might be, but generally

1476
03:59:14.680 --> 03:59:18.280
it's more ideal if you can do this on your own,

1477
03:59:19.479 --> 03:59:29.680
so no distractions, and when you stop thinking about stuff,

1478
03:59:36.159 --> 03:59:46.440
relaxation automatically rises. A sense of comfort starts to grow,

1479
03:59:50.920 --> 03:59:57.680
and without trying to build it up into something fantastical

1480
03:59:58.000 --> 04:00:09.799
or something magical, This is just a natural process, something

1481
04:00:09.920 --> 04:00:20.159
that's easy to accomplish. In fact, it's almost you know,

1482
04:00:20.200 --> 04:00:27.079
the sense of relaxing completely happens really when you put

1483
04:00:27.239 --> 04:00:31.159
no effort into it. It's not something that you can

1484
04:00:31.200 --> 04:00:42.879
really force. It's something that happens naturally. And part of

1485
04:00:43.239 --> 04:00:53.479
the process of this recording and others is simply two

1486
04:00:55.079 --> 04:01:05.559
allow you to take advantage of this space this time,

1487
04:01:08.440 --> 04:01:19.600
to just let go, to just be here, to be

1488
04:01:20.000 --> 04:01:33.440
in tune with how you feel, yet with the intention

1489
04:01:35.639 --> 04:01:47.120
of wanting to relax deeply and maybe even to fall asleep,

1490
04:01:48.239 --> 04:01:53.479
depending on what it is that you wish for yourself

1491
04:01:55.200 --> 04:02:10.280
in this moment. As we know, relaxing is the majority

1492
04:02:11.479 --> 04:02:16.000
of the process of falling asleep. The actual falling asleep

1493
04:02:16.040 --> 04:02:22.959
part is the tiny bit at the end. The deeper

1494
04:02:24.120 --> 04:02:46.600
relaxed you become, the easier you find yourself drifting. You

1495
04:02:46.639 --> 04:02:55.120
can also if you choose stay focused on my voice

1496
04:02:55.440 --> 04:03:22.280
and really enjoy the process of gradually relaxing each muscle

1497
04:03:26.840 --> 04:03:53.879
in your body effortlessly and just observing the sensation of

1498
04:03:54.000 --> 04:04:09.639
letting go completely. This time, I'm going to count from

1499
04:04:09.840 --> 04:04:20.040
six down to one, and you can notice your mind

1500
04:04:22.639 --> 04:04:30.440
calming down more with each number that you hear me

1501
04:04:30.639 --> 04:05:19.000
say naturally feeling calm and slow and peaceful, six five

1502
04:05:39.040 --> 04:07:45.319
four three two one, being aware of how your mind

1503
04:07:45.559 --> 04:08:14.079
to slowed right down, sinking deeply into relax station. And

1504
04:08:14.200 --> 04:08:21.159
as you focus on your mind, you may notice that

1505
04:08:23.040 --> 04:08:30.840
there are some thoughts still there, maybe some stubborn thoughts

1506
04:08:31.000 --> 04:08:46.280
that for some reason perhaps need your attention. That's what

1507
04:08:46.479 --> 04:08:58.840
you can do is send love to those thoughts. Sprinkle

1508
04:08:59.440 --> 04:09:09.040
those things thoughts with love like little petals from a flower.

1509
04:09:10.079 --> 04:09:17.000
Just sprinkle it over them, petals filled with love towards

1510
04:09:17.079 --> 04:09:23.760
those thoughts, to let those thoughts know that you're not

1511
04:09:23.799 --> 04:09:32.639
abandoned in them. You just need them. You require them

1512
04:09:32.680 --> 04:09:45.040
to just calm down, slow down, quiet down for now.

1513
04:09:52.760 --> 04:09:57.760
So as you focus on those remaining thoughts, as we

1514
04:09:57.959 --> 04:10:03.200
count down this time from seven down to one, with

1515
04:10:03.319 --> 04:10:17.280
each number, just imagine sprinkling those flower petals of love, kindness,

1516
04:10:18.799 --> 04:10:30.719
gratitude over those thoughts, which will allow them to just

1517
04:10:32.079 --> 04:10:47.159
melt away and relax deeply. With every number, those thoughts

1518
04:10:47.239 --> 04:11:22.040
will become more and more relaxed. Start with number seven

1519
04:11:23.920 --> 04:13:33.040
six five four three two one. And as you now

1520
04:13:35.840 --> 04:13:57.159
notice how relaxed you're feeling in your body. Began to

1521
04:13:57.680 --> 04:14:11.680
focus on your hands because the more relaxed your hands are,

1522
04:14:14.040 --> 04:14:35.000
the more relaxed your body and mind are. And you

1523
04:14:35.239 --> 04:14:46.040
focus on your hands and your fingers, there's nothing needed

1524
04:14:46.239 --> 04:14:52.000
to be done. There's no clenching of fists or tents

1525
04:14:52.040 --> 04:15:02.879
in the fingers or anything like that. It's just noticing

1526
04:15:03.719 --> 04:15:31.280
and focusing on your hands, noticing how they feel. Because

1527
04:15:31.440 --> 04:15:42.799
the more relaxed your hands fel, the calmer your mind feels,

1528
04:15:44.639 --> 04:16:00.239
and the more comfort you feel throughout your body. You yeah,

1529
04:16:02.200 --> 04:16:47.879
may have already noticed You're mind is starting to dress fai,

1530
04:16:52.000 --> 04:17:06.680
just on your hands and fingers, allowing them to experience

1531
04:17:09.399 --> 04:17:17.760
a real deepening of that relaxation in your hands and fingers,

1532
04:17:23.600 --> 04:17:46.000
more and more relaxed. With each number from eight down

1533
04:17:46.079 --> 04:17:58.920
to one, you can almost feel that healing and relaxing

1534
04:17:59.399 --> 04:18:15.719
energy spreading into your hands and fingers, becoming yell more

1535
04:18:17.680 --> 04:18:34.520
relaxing with each number. Ye hear going down eight down

1536
04:18:35.239 --> 04:22:01.840
to one, drifting, drifting again, starting with number eight, seven, six, five, four, three, two,

1537
04:22:51.000 --> 04:23:00.479
just being here now, nothing to think about, nothing to do,

1538
04:23:01.920 --> 04:23:15.959
nothing to say, and everything just feels calmer. And this

1539
04:23:16.120 --> 04:23:23.959
is your natural state of being. This is how you

1540
04:23:24.000 --> 04:23:30.959
just normally feel when you take away all that other

1541
04:23:31.319 --> 04:23:38.399
stuff that we add, you know, things like stress and

1542
04:23:38.479 --> 04:23:54.719
worrying and overthinking and anxiety, tension, just generally thinking about stuff.

1543
04:23:56.879 --> 04:24:00.879
You take that away, which is what we do. What

1544
04:24:00.920 --> 04:24:13.520
we do now you're left with a real sense of

1545
04:24:14.239 --> 04:24:26.639
peacefulness which comes to you very quickly, because ultimately it's

1546
04:24:26.840 --> 04:24:40.360
just a feeling, a feeling of comfort. It's almost as

1547
04:24:40.360 --> 04:24:44.520
if you've gone inside yourself and you've found a special

1548
04:24:44.600 --> 04:24:58.319
place where everything is peaceful, a place where you can

1549
04:24:58.399 --> 04:25:09.040
feel relaxed and your natural sense of comfort, a place

1550
04:25:09.079 --> 04:25:18.040
where you can be you, where you can accept yourself

1551
04:25:18.879 --> 04:25:24.000
for who you are, a place where you're not trying

1552
04:25:24.040 --> 04:25:34.760
to please anybody else ever, a place where you can

1553
04:25:36.120 --> 04:25:44.879
actually not just love yourself, but in some ways more importantly,

1554
04:25:45.479 --> 04:26:01.920
you can like yourself appreciate who you are, and that

1555
04:26:02.239 --> 04:26:08.479
sense of gratitude is in the air all around you.

1556
04:26:16.120 --> 04:26:23.959
That's also a place where you can actually feel the

1557
04:26:24.280 --> 04:26:39.639
healing energy soaking into your body. Healing energy soaking into

1558
04:26:39.680 --> 04:26:49.719
your body, and that healing energy spreads through your veins,

1559
04:26:53.440 --> 04:27:00.280
traveling to each and every single part of your body,

1560
04:27:06.239 --> 04:27:10.879
and you start to realize that actually that healing energy.

1561
04:27:13.280 --> 04:27:19.719
It's not just entered into your brain, it's become part

1562
04:27:20.239 --> 04:27:31.520
of your brain, and that spinal fluid is now mixed

1563
04:27:31.600 --> 04:27:42.799
with healing energy, not just allowing you to feel so

1564
04:27:43.000 --> 04:27:54.920
much more relaxed and healthy in this moment, but also

1565
04:27:57.799 --> 04:28:04.280
you start to realize to act, actually, what's happening now

1566
04:28:05.239 --> 04:28:14.520
with that healing, relaxing energy spreading through your body is

1567
04:28:14.680 --> 04:28:25.479
actually changing your life. It's actually changing the way you're

1568
04:28:25.520 --> 04:28:32.040
going to feel not just now, but tomorrow and the

1569
04:28:32.120 --> 04:28:41.879
next day. As your health improves, not just your physical health,

1570
04:28:41.959 --> 04:28:49.479
but your mental health. Things that used to bother you

1571
04:28:49.520 --> 04:28:56.719
in the past, for some reason, no longer have the

1572
04:28:56.799 --> 04:29:05.760
effect that they used to because something has changed deep

1573
04:29:06.200 --> 04:29:16.959
within you. Maybe things that used to cause you to

1574
04:29:17.000 --> 04:29:29.319
feel anger no longer have that power to control you

1575
04:29:31.840 --> 04:29:38.120
the way they seem to be able to before. As

1576
04:29:38.239 --> 04:29:53.399
you realize that you're the one who decides what affects you,

1577
04:29:53.399 --> 04:30:02.440
you're the one who decides to feel relaxed and calm

1578
04:30:03.840 --> 04:30:19.239
when you choose to enjoy noticing these natural developments of

1579
04:30:19.479 --> 04:30:36.000
healing continuing to grow and improve your life day by day,

1580
04:30:36.959 --> 04:30:45.200
including of course, your ability to relax so much easier

1581
04:30:50.159 --> 04:30:59.360
and sleeping. It is the most natural thing in the

1582
04:30:59.399 --> 04:31:09.120
world to you, because falling asleep is something that you've

1583
04:31:09.280 --> 04:31:20.000
done so many times in your life, and you know

1584
04:31:20.159 --> 04:31:25.040
that you were born, as we all were, with the

1585
04:31:25.120 --> 04:31:36.239
ability to fall asleep naturally. We were born with that

1586
04:31:37.040 --> 04:31:48.600
ability to just drift off into a deep, healing sleep.

1587
04:31:54.520 --> 04:31:59.360
Even when we're kids, sometimes will fall asleep when we

1588
04:31:59.399 --> 04:32:04.040
don't even want to try to tell you stay awake.

1589
04:32:05.360 --> 04:32:08.879
Maybe it's a birthday in the morning, or it's Christmas

1590
04:32:09.000 --> 04:32:12.799
or holiday or something we look forward to. We don't

1591
04:32:12.840 --> 04:32:17.479
want to go to sleep. But the more we want

1592
04:32:17.479 --> 04:32:22.719
to stay awake, the more we just start to drift.

1593
04:32:26.840 --> 04:32:30.840
And the more you fight drifting, the more you try

1594
04:32:30.879 --> 04:32:35.799
and stop yourself and drift in a sleep, the deeper

1595
04:32:35.959 --> 04:32:47.600
and stronger that drifting becomes. Because we're born not just

1596
04:32:47.760 --> 04:32:54.479
with the need to relax deeply and to naturally fall asleep,

1597
04:32:57.680 --> 04:33:11.040
but it's our birthright as part of our DNA. And

1598
04:33:11.240 --> 04:33:16.919
sometimes as we get older in life, perhaps at times

1599
04:33:17.639 --> 04:33:30.680
we have forgotten that relaxing completely is not only a

1600
04:33:30.880 --> 04:33:55.159
wonderfully pleasant experience, it's also really easy. It's very very

1601
04:33:55.639 --> 04:34:01.439
easy to let go because that's all it is. It's

1602
04:34:01.680 --> 04:34:16.439
just deciding to let go, and when you press the

1603
04:34:16.479 --> 04:34:26.840
play button on my recordings, you have given permission for

1604
04:34:27.040 --> 04:34:35.439
my voice to relax you. When you press that play button,

1605
04:34:36.439 --> 04:34:44.919
you have given me permission for my words to affect

1606
04:34:47.360 --> 04:34:59.279
you in a positive, only a positive way, opening up

1607
04:35:04.400 --> 04:35:22.880
your mind to useful and healing suggestions that can have

1608
04:35:27.200 --> 04:35:34.799
such an amazing effect on how you feel right now,

1609
04:35:39.400 --> 04:35:49.200
as well as those changes that continue long after the

1610
04:35:49.360 --> 04:36:00.799
recording ends, those changes within you that continue to flourish

1611
04:36:00.840 --> 04:36:15.479
and grow, transforming your life in a positive, beautiful way,

1612
04:36:18.560 --> 04:36:25.680
allowing you to move forward in your life in the

1613
04:36:25.720 --> 04:36:43.000
direction that you choose for yourself. And this feeling, this

1614
04:36:43.240 --> 04:36:58.840
feeling that you can experience a safety, comfort, calmness. This

1615
04:36:59.119 --> 04:37:12.799
feels so nice. It's such a healthy place to be,

1616
04:37:20.639 --> 04:37:34.439
and that positivity grows within you each and every day.

1617
04:37:37.479 --> 04:37:47.319
Moving forward, you're going to find that you're more relaxed

1618
04:37:49.639 --> 04:38:02.000
physically and in your mind is more relaxed. And it's

1619
04:38:02.040 --> 04:38:07.639
not that you're thinking slower. It's just that your mind

1620
04:38:07.720 --> 04:38:19.599
will be less clogged up with unnecessary negativity because from

1621
04:38:19.680 --> 04:38:29.959
now on, your mind rejects negativity. From now on, you're

1622
04:38:30.000 --> 04:38:40.880
going to start noticing when negativity arises and you can

1623
04:38:41.000 --> 04:38:55.000
just say stop, stop, and that negativity will turn around

1624
04:38:55.560 --> 04:39:14.959
and leave you alone. Stop and that negativity would disappear.

1625
04:39:23.080 --> 04:39:29.599
And as you notice that you feel way more relaxed

1626
04:39:31.000 --> 04:39:46.400
than you probably expected, you can now congratulate yourself because

1627
04:39:46.560 --> 04:39:52.959
you're the person that has done this. You are the

1628
04:39:53.080 --> 04:39:58.880
one that has opened your mind up to the simple facts.

1629
04:40:02.200 --> 04:40:07.279
You can feel more relaxed in your body and in

1630
04:40:07.400 --> 04:40:19.439
your mind. You've opened your mind up to the birthright

1631
04:40:19.560 --> 04:40:28.240
of being able to just fall asleep easily when you choose.

1632
04:40:36.880 --> 04:40:44.040
And that's a nice feeling, don't you think it feels nice?

1633
04:40:44.119 --> 04:40:53.319
Doesn't it? To feel calm of all that healing energy

1634
04:40:53.400 --> 04:41:04.000
is spreading through your body and your mind. To spend

1635
04:41:04.159 --> 04:41:15.520
time in a special place where negativity can no longer enter.

1636
04:41:21.919 --> 04:41:31.159
Negativity is banned, it's barred, it's not allowed entry. Doesn't

1637
04:41:31.400 --> 04:41:34.919
it doesn't. This doesn't deserve to be here, It doesn't

1638
04:41:35.040 --> 04:41:53.759
belong here. Negativity has no place in your life, which

1639
04:41:53.880 --> 04:42:08.680
makes room for more comfort, more heathing, more relaxation, more peace.

1640
04:42:25.560 --> 04:42:37.360
It feels nice, doesn't it? Just the let go with everything.

1641
04:42:50.959 --> 04:42:58.080
I'm gonna count down now from twenty down to one.

1642
04:42:58.840 --> 04:43:04.959
You can continue. You to relax if you choose, you

1643
04:43:05.159 --> 04:43:19.000
can drift to sleep with every number you hear me say,

1644
04:43:23.319 --> 04:43:30.759
you can fill twice as relaxed, or if you choose,

1645
04:43:30.840 --> 04:45:44.759
you can fell twice a sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thteen, twelve, eleven, ten, nine, eight, seven,

1646
04:45:45.840 --> 04:46:40.119
six five. Oh, this is your time to just take

1647
04:46:40.159 --> 04:46:55.279
a break, your time to relax, to allow your mind

1648
04:46:55.400 --> 04:47:12.639
to slow down, to give yourself permission to take a

1649
04:47:12.759 --> 04:47:26.439
break from everything en you. You're the only person that

1650
04:47:26.560 --> 04:47:32.560
can make that decision. You're the only person that can

1651
04:47:32.599 --> 04:47:52.279
actually tell your mind to just relax, to just take

1652
04:47:52.400 --> 04:48:05.639
some time off so that you can focus on your body,

1653
04:48:06.560 --> 04:48:21.520
getting in touch with how you feel physically, and in

1654
04:48:21.599 --> 04:48:29.400
the process of this body scan where you focus on

1655
04:48:29.560 --> 04:48:39.720
different parts of your body, those parts that you focus

1656
04:48:39.759 --> 04:48:51.560
on and observe. Even though you're not purposely requesting for

1657
04:48:51.680 --> 04:48:57.759
those parts of your body to relax, it's kind of expected.

1658
04:48:59.319 --> 04:49:04.959
You expect when you listen to my voice to feel

1659
04:49:05.880 --> 04:49:19.639
more relaxed naturally, because when you're listening to me, your

1660
04:49:19.639 --> 04:49:31.959
attention is focused on my words, and as my words

1661
04:49:32.880 --> 04:49:43.080
guide you to focus on those parts of your body,

1662
04:49:46.840 --> 04:50:09.040
your focus increases which actually can't your mind. And when

1663
04:50:09.040 --> 04:50:28.439
your mind calms down, your body relaxes, and when your

1664
04:50:28.479 --> 04:50:52.240
body calms down, your mind relaxes. And even though we've

1665
04:50:52.400 --> 04:51:01.240
not really started the focus on your body, you can

1666
04:51:01.880 --> 04:51:17.279
already feel that healing energy spreading through your body, pushing

1667
04:51:17.479 --> 04:51:31.759
out stress and tension, healing all the parts of your body,

1668
04:51:33.639 --> 04:51:41.400
including your skin, your bones, your blood, all of your

1669
04:51:41.520 --> 04:51:47.279
organs inside your body, all of the muscles, all of

1670
04:51:47.319 --> 04:51:54.840
the fat, all of everything, every hair on your body

1671
04:51:56.959 --> 04:52:08.319
is filled with that healing energy. And when your brain

1672
04:52:12.919 --> 04:52:26.119
fills with that healing energy, the feeling of comfort and

1673
04:52:26.319 --> 04:52:53.119
relaxation increases, deeply increases in a way that your mind

1674
04:52:56.040 --> 04:53:09.599
starts to feel perhaps bit drowsy because it's not needed,

1675
04:53:12.959 --> 04:53:29.279
and it may start to drift if that's what's needed.

1676
04:53:32.360 --> 04:53:37.119
So if you're listening to this and what you need

1677
04:53:37.240 --> 04:53:43.119
is deep relaxation, that's what you get. If what you

1678
04:53:43.360 --> 04:53:51.400
need is to fall asleep naturally and easily as your

1679
04:53:51.520 --> 04:54:07.880
mind drifts, that's also what will happen. Because by pressing

1680
04:54:08.000 --> 04:54:12.759
that play button on the podcast and listening to me,

1681
04:54:13.959 --> 04:54:22.520
you give permission for your body and your mind. In fact,

1682
04:54:27.400 --> 04:54:31.759
you give the command to your body and your mind

1683
04:54:32.000 --> 04:54:44.439
to relax deeply and to drift off to sleep, if

1684
04:54:44.639 --> 04:54:59.720
that's what you want or need. And as I focus

1685
04:55:01.360 --> 04:55:11.599
on the different parts of your body, you may start

1686
04:55:11.759 --> 04:55:19.759
to just drift. And then you come back again and

1687
04:55:19.959 --> 04:55:24.439
you hear me talking, and I'm focusing on a different

1688
04:55:24.479 --> 04:55:36.720
part of your body, and you may find yourself drifting.

1689
04:55:38.799 --> 04:55:46.080
You don't realize you're drifting until you stop drifting and

1690
04:55:46.360 --> 04:55:53.520
you're alert again to my voice. Focusing on a different

1691
04:55:53.639 --> 04:56:03.200
part of your body starts to relax even deeper, because

1692
04:56:03.319 --> 04:56:17.880
that drifting is basically you already into sleep zone. And

1693
04:56:18.040 --> 04:56:23.119
the more you drift, the longer you drift, and the

1694
04:56:23.159 --> 04:56:38.520
longer you drift, eventually that drifting continues into sleep and

1695
04:56:38.639 --> 04:56:47.840
that's the last you remember until you wake up in

1696
04:56:47.959 --> 04:56:53.119
your own time when you experience the right amount of

1697
04:56:53.200 --> 04:57:02.000
sleep for you, because when you do, and if you

1698
04:57:02.119 --> 04:57:16.240
do fall asleep, it's extremely pleasant, so relaxing, so deep

1699
04:57:17.720 --> 04:57:35.720
healing sleep. I'm going to feel so nice to relax

1700
04:57:35.959 --> 04:57:45.639
into your own body and mind as you feel that

1701
04:57:46.799 --> 04:57:54.599
healing energy is spreading through it, relaxing use so deeply

1702
04:57:59.479 --> 04:58:14.799
right scene is so so deeply. As we start to

1703
04:58:15.000 --> 04:58:39.040
focus on your eyes moving down to your jaw, down

1704
04:58:39.520 --> 04:59:21.080
to your neck, your shoulders, arms, hand, fingers, you chest,

1705
04:59:27.119 --> 05:00:01.599
his stomach, you back, his spine, you hips, your legs,

1706
05:00:09.080 --> 05:00:42.639
your feet, your toes, and the feeding is feeting, spreading

1707
05:00:44.040 --> 05:00:57.880
and growing inside your body, feeling you up. Now let's

1708
05:00:57.919 --> 05:01:08.240
focus again on parts of your body. Focusing this time

1709
05:01:08.319 --> 05:01:24.279
on your forehead. Now on your mouth, your lips, your tongue,

1710
05:01:24.560 --> 05:01:46.680
the whole of your mouth. Focusing on your fingers. Maybe

1711
05:01:46.720 --> 05:01:51.040
you could move your fingers a little bit. You can

1712
05:01:52.000 --> 05:02:06.720
focus on each one individually, both hands, and even though

1713
05:02:06.919 --> 05:02:11.959
if you focus on both of your hands now they

1714
05:02:12.040 --> 05:02:20.400
almost seem to just melt into one. Where is your

1715
05:02:20.479 --> 05:02:28.159
right hand start in your left hand end, almost as

1716
05:02:28.200 --> 05:02:45.520
if just mixed together. Now focusing on your knees, just

1717
05:02:45.959 --> 05:03:08.479
noticing how your knees fell. Now, focusing on your elbows,

1718
05:03:11.159 --> 05:03:23.639
focusing on both of your elbows, just observing the feeling

1719
05:03:26.279 --> 05:03:58.240
of your elbows. Now focusing observing the back of your neck,

1720
05:04:08.159 --> 05:04:45.959
feeding the energy in the back of your neck, obsurving

1721
05:04:48.159 --> 05:06:08.279
from ankles, being aware physical sensation's in your ankles. Noticing

1722
05:06:10.680 --> 05:06:27.159
now your toes on both of your feet, being aware

1723
05:06:29.000 --> 05:07:22.439
how your toes feel right now, notice sin how your

1724
05:07:23.040 --> 05:08:11.919
entire body feels, noticing how your mind feels now, letting go,

1725
05:08:20.479 --> 05:09:02.599
letting go, letting go everything, letting go, letting go, letting go,

1726
05:09:06.799 --> 05:09:29.200
h everything, everything. I'm going to start now, and I

1727
05:09:29.200 --> 05:09:31.319
would like you just, first of all, just to see

1728
05:09:31.360 --> 05:09:39.599
yourself lying down on that message table, lying on your front.

1729
05:09:40.799 --> 05:09:48.799
Your head is supported, your arms are supported, and you

1730
05:09:48.840 --> 05:09:55.599
feel comfortable and breathing. It's really easy, and you feel

1731
05:09:59.000 --> 05:10:02.040
you feel confident in how you look as well. So

1732
05:10:02.439 --> 05:10:06.919
there's none of that issue of body problems or shyness,

1733
05:10:07.479 --> 05:10:15.639
because I'm a professional and this is a therapy session,

1734
05:10:16.439 --> 05:10:24.520
so none of that stuff matters whatsoever. This is about you.

1735
05:10:27.240 --> 05:10:33.159
This is about how you feel and how you can

1736
05:10:34.439 --> 05:10:41.040
enjoy that sense of comfort and relaxation that comes from

1737
05:10:41.479 --> 05:10:47.680
letting go and allowing my hands, my fingers to relax

1738
05:10:47.759 --> 05:10:58.720
you by a message in your body. So I want

1739
05:10:58.720 --> 05:11:03.720
to start off just by placing my hands on the

1740
05:11:03.759 --> 05:11:08.279
back of your head, just gently, just so you can

1741
05:11:08.360 --> 05:11:17.080
feel what my hands feel like really on you, so

1742
05:11:17.240 --> 05:11:19.479
you can maybe feel the warmth of my hands on

1743
05:11:19.520 --> 05:11:24.919
the back of your head. And with my hands to

1744
05:11:24.959 --> 05:11:28.919
the side of your head, not pressing, but just holding

1745
05:11:28.919 --> 05:11:35.119
there very gently, maybe over your ears, and a little

1746
05:11:35.159 --> 05:11:39.360
bit on your face, just so you can feel my

1747
05:11:39.520 --> 05:11:54.599
hands so you can become accustomed to them. And now

1748
05:11:54.840 --> 05:11:57.000
put my hands on the back of your head again

1749
05:11:57.479 --> 05:12:04.279
and gently let them slide down onto the back of

1750
05:12:04.319 --> 05:12:21.880
your neck. You can feel my hands gently stroking the

1751
05:12:21.919 --> 05:12:28.479
back of your neck to start with, just so you

1752
05:12:28.479 --> 05:12:32.959
can get used to the feeling with my hands on

1753
05:12:33.000 --> 05:12:41.959
your skin, get accustomed to realize that you're safe and

1754
05:12:42.000 --> 05:12:50.759
it's all good, it's all fine, And I'm going to

1755
05:12:50.840 --> 05:12:55.119
start gently messaging the muscles in the back of your

1756
05:12:55.159 --> 05:13:14.840
neck with both hands. Now, this is a very trusting situation, really,

1757
05:13:15.360 --> 05:13:19.880
because our next is so fragile and to have someone

1758
05:13:20.000 --> 05:13:24.799
have their hands around your neck in that way can

1759
05:13:24.880 --> 05:13:29.959
sometimes be problematic for people, which is why massages are

1760
05:13:30.200 --> 05:13:40.040
quite good, because it allows you to relax and to

1761
05:13:40.080 --> 05:13:54.279
get in touch with trust, to feel peaceful and calm.

1762
05:13:57.599 --> 05:14:01.520
And there's a massage the sides if you neck gently

1763
05:14:04.720 --> 05:14:10.080
moving from the bottom of your neck, it would be

1764
05:14:10.240 --> 05:14:13.520
sort of near where your shoulders start, I guess, all

1765
05:14:13.520 --> 05:14:19.880
the way up to your jaw your ears kind of

1766
05:14:20.000 --> 05:14:25.680
area that side of your neck. Of course, it's a

1767
05:14:25.720 --> 05:14:41.119
lot longer than the front of your neck and then

1768
05:14:41.200 --> 05:14:48.599
message in the back of your neck, especially that area

1769
05:14:48.799 --> 05:14:57.680
where perhaps we hold tension, and as that area's message,

1770
05:14:58.040 --> 05:15:02.159
you can actually feel a sense of release in the

1771
05:15:02.200 --> 05:15:10.119
back of your neck and maybe you can breathe it

1772
05:15:10.159 --> 05:15:16.240
out as well. Notice how it feels, Notice how you feel.

1773
05:15:25.880 --> 05:15:29.520
And then moving down to that area between your neck

1774
05:15:29.560 --> 05:15:39.400
and your shoulders, that musty area, starting to massage that

1775
05:15:39.560 --> 05:15:43.840
area on both sides. I mean, this would be the

1776
05:15:43.919 --> 05:15:46.759
area that a lot of people would message if they

1777
05:15:46.799 --> 05:15:51.639
were going to give you like a shoulder massage. Even

1778
05:15:51.680 --> 05:15:55.639
that's not technically the shoulders, but it's all the muscles

1779
05:15:55.680 --> 05:16:02.080
that lead to the shoulders from the neck, and again

1780
05:16:02.200 --> 05:16:09.279
that can hold tension and stress. And when massaged sometimes

1781
05:16:09.279 --> 05:16:16.400
a nice deep message is useful, and you decide how

1782
05:16:16.520 --> 05:16:34.520
deep that message is, and just allow my knuckles just

1783
05:16:34.560 --> 05:16:38.880
to dig in to get to those muscles and to

1784
05:16:38.959 --> 05:16:51.360
ready relaxed, all the time being firm yet gentle with you,

1785
05:17:03.439 --> 05:17:10.040
and just stroking down the area to your actual shoulders,

1786
05:17:12.200 --> 05:17:21.880
moving to the muscles of your shoulders and maybe initially

1787
05:17:22.040 --> 05:17:26.080
just pulling up the shoulders a little bit of the

1788
05:17:26.159 --> 05:17:29.840
table just to give you a little bit of a stretch,

1789
05:17:31.599 --> 05:17:40.319
but very gently and you've got the muscles at the

1790
05:17:40.360 --> 05:17:52.319
front of your shoulders, the sides and the back. Again,

1791
05:17:52.560 --> 05:17:56.439
this is a part that can really take quite a

1792
05:17:56.439 --> 05:18:04.720
bit of pressure, quite a bit of needing if if

1793
05:18:04.759 --> 05:18:12.759
you wish to really release the tension to really get

1794
05:18:12.799 --> 05:18:20.080
into those muscles, and you can let your fingers in there.

1795
05:18:20.479 --> 05:18:26.560
Make you feel really nice. Sometimes just being stroked gently

1796
05:18:27.560 --> 05:18:36.720
or being massaged quite strongly, it can all be beneficial

1797
05:18:38.279 --> 05:18:56.560
to the relaxation of the muscles in your shoulders. Now

1798
05:18:56.759 --> 05:19:06.240
to move down your arms, we do one arm at

1799
05:19:06.279 --> 05:19:16.720
a time, starting with your right arm. Well ideas, I

1800
05:19:16.959 --> 05:19:21.159
just lift your arm up, just hold it to the

1801
05:19:21.279 --> 05:19:28.639
side of you that way still be attached, and I

1802
05:19:28.880 --> 05:19:43.479
just message the tops of your arms all the way

1803
05:19:43.520 --> 05:20:08.400
down to your forearms into your wrists, gently massaging that part,

1804
05:20:11.040 --> 05:20:15.000
the softer part, which is the under part of the arm,

1805
05:20:17.799 --> 05:20:21.840
which leads to the crease in your elbow. The inside.

1806
05:20:22.959 --> 05:20:37.840
It's much more sensitive skin. Sometimes just having that stroked,

1807
05:20:40.400 --> 05:20:56.119
I feel really nice, pleasurable and relaxing. Now moving down

1808
05:20:57.439 --> 05:21:09.840
to your right hand, just holding your hand in both

1809
05:21:09.880 --> 05:21:19.560
of my hands, just pressing gently on the back of

1810
05:21:19.599 --> 05:21:30.479
your hand and stretching your fingers ever so lightly at

1811
05:21:30.520 --> 05:21:45.400
the same time pressing down and messaging each finger and

1812
05:21:45.439 --> 05:21:56.240
then starting to massage the palms of the hand. Just

1813
05:21:56.279 --> 05:22:07.080
turning the hand gently, rich in it gently and actually

1814
05:22:07.159 --> 05:22:14.720
having your handheld can really be an emotional experience sometimes

1815
05:22:15.680 --> 05:22:20.360
even if it is a stranger. So when you don't

1816
05:22:20.479 --> 05:22:25.759
know very well, like a massage person or a therapist,

1817
05:22:25.840 --> 05:22:40.799
maybe because it's intimate and you can feel nice, you

1818
05:22:40.840 --> 05:22:51.479
can feel safe. And as I put that right arm

1819
05:22:51.639 --> 05:22:59.799
back down where it was, we did the same with

1820
05:22:59.840 --> 05:23:12.080
your left arm exactly the same. Massage in the muscles

1821
05:23:13.200 --> 05:23:17.040
in your arm all the way down, do your rest

1822
05:23:21.119 --> 05:23:30.959
stroking the inside of your arm, just being gentle or

1823
05:23:31.000 --> 05:23:44.200
as firm as you require, and then massage in your

1824
05:23:44.279 --> 05:23:59.639
left hand, stretching the fingers gently, massage in the palm

1825
05:24:00.439 --> 05:24:18.680
of your left hand, and you can feel so so relaxing,

1826
05:24:26.360 --> 05:24:44.159
so comforting, and just rest your left arm back down.

1827
05:24:51.680 --> 05:25:02.599
Start to message your back, the biggest part of your body,

1828
05:25:03.400 --> 05:25:10.319
starting at the top, starting again where we already have been,

1829
05:25:11.080 --> 05:25:15.639
the area at the top in between his shoulders k

1830
05:25:15.639 --> 05:25:21.040
near your neck. Going back the massage in that area again,

1831
05:25:22.119 --> 05:25:35.880
but this time moving downwards, taking a downward stroke to

1832
05:25:35.919 --> 05:25:43.799
the middle of your back, working from the outside inwards.

1833
05:25:43.599 --> 05:25:50.080
It's a massage in the your back, but the the

1834
05:25:50.159 --> 05:26:00.959
outsides of your back the parts we are we've maybe

1835
05:26:01.400 --> 05:26:14.159
rest against almost the part that connects your front to

1836
05:26:14.279 --> 05:26:32.240
your back. Just messaging down firmly but gently, as firm

1837
05:26:32.279 --> 05:26:40.439
as you want, moving down and moving across a little bit,

1838
05:26:40.479 --> 05:26:44.479
and moving all the way down again, be very gentle

1839
05:26:46.200 --> 05:26:57.439
yet firm as you choose. Eventually you get to the spine.

1840
05:26:58.799 --> 05:27:02.560
We can message the muscles and either side of your

1841
05:27:02.599 --> 05:27:06.520
spine from the top of your neck all the way

1842
05:27:06.639 --> 05:27:17.759
down to your lower back. We can do that a

1843
05:27:17.840 --> 05:27:27.959
few times. Sometimes people would use the knuckle or the

1844
05:27:28.919 --> 05:27:34.319
two fingers and just go your side of the spine

1845
05:27:34.720 --> 05:27:38.479
almost just push down, go all the way down to

1846
05:27:38.520 --> 05:27:46.520
the bottom of the spine, each time releasing tension and

1847
05:27:46.759 --> 05:27:55.799
opening up the body, stretching your body so that you

1848
05:27:56.040 --> 05:28:14.279
feel more relaxed but at the same time rejuvenated. And

1849
05:28:14.400 --> 05:28:17.759
now I'm going to move to one side, to your

1850
05:28:17.840 --> 05:28:26.959
right side, and from the bottom of your ribs to

1851
05:28:27.119 --> 05:28:33.040
your pelvis, I'm going to massage that area of your back.

1852
05:28:34.959 --> 05:28:38.319
I'll stretch over the other side and I'll pull the

1853
05:28:38.439 --> 05:28:45.240
muscles gently and massage and push from one end that

1854
05:28:45.479 --> 05:28:49.759
side or way to my side. It's in the middle

1855
05:28:49.759 --> 05:28:55.000
of fact to where your spine is. Massage in that

1856
05:28:55.240 --> 05:28:59.919
side of your spine the opposite side to where I'm standing.

1857
05:29:02.319 --> 05:29:08.360
It's almost like kneading bread. There's that big area which

1858
05:29:08.439 --> 05:29:20.240
is firm yet lots there to message. Potentially one of

1859
05:29:20.240 --> 05:29:26.880
the most important places to actually have a message because

1860
05:29:26.919 --> 05:29:32.840
you really feel it. You really feel the release and

1861
05:29:32.919 --> 05:29:41.119
the pleasure of having your lower back massaged. It releases

1862
05:29:41.479 --> 05:29:49.880
so much from your body that's not useful, starting a

1863
05:29:49.919 --> 05:29:56.040
healing process which will continue long after this recording is over.

1864
05:30:05.319 --> 05:30:08.200
The message in this part of your body not only

1865
05:30:08.319 --> 05:30:13.240
feels really good for you, it's actually fun to do

1866
05:30:14.520 --> 05:30:20.240
because it is, as I said, like kneading bread. It's

1867
05:30:20.240 --> 05:30:24.200
a part that you can really get hold of and

1868
05:30:24.319 --> 05:30:37.799
really message deeply if that's your choice. And then I'm

1869
05:30:37.840 --> 05:30:39.680
going to move over to the other side of your

1870
05:30:39.680 --> 05:30:48.919
body and do the same with the opposite part of

1871
05:30:49.080 --> 05:30:56.240
your lawer bag. Kneading and messaging from your sides all

1872
05:30:56.279 --> 05:31:03.159
the way to the middle of your back where your

1873
05:31:03.200 --> 05:31:16.759
spine is pressing and kneading firm and gentle at the

1874
05:31:16.799 --> 05:31:32.040
same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1875
05:31:32.279 --> 05:31:43.959
relaxation or mixed together. Plus there's that feeling from your

1876
05:31:44.000 --> 05:31:49.159
stomach as it's being stretched. Even though you're in your

1877
05:31:49.200 --> 05:31:53.560
stomach now, you can feel it being stretched because that

1878
05:31:53.680 --> 05:32:05.040
whole area is connected to your stomach. Now we're going

1879
05:32:05.119 --> 05:32:10.080
to move or move further up to your top of

1880
05:32:10.119 --> 05:32:16.439
your body and we do the same this time, starting

1881
05:32:17.759 --> 05:32:24.040
with your upper back. Put my hands forward over and

1882
05:32:24.200 --> 05:32:31.560
mess massage in that area up to your spine, from

1883
05:32:31.599 --> 05:32:35.799
the side of your body up to your spine. So

1884
05:32:35.919 --> 05:32:42.279
some of that massage area, the muscle tissue or whatever

1885
05:32:42.479 --> 05:32:48.159
fatty tissue even will be possibly from your chest. There's

1886
05:32:48.200 --> 05:32:55.360
all connected chest and the back connect together. I'm going

1887
05:32:55.439 --> 05:32:59.040
to be massaging and just pulling some of that skin

1888
05:33:00.319 --> 05:33:09.680
from your side up and massaging that area of your

1889
05:33:09.759 --> 05:33:18.240
upper back all the way to your spine. And then

1890
05:33:18.279 --> 05:33:21.080
I'll move down a bit and I'll continue with the

1891
05:33:21.119 --> 05:33:28.560
middle of your back doing exactly the same thing as gentle,

1892
05:33:28.880 --> 05:33:42.080
as deep as you choose. Now I'll move or the

1893
05:33:42.119 --> 05:33:46.959
other side again and do the exact same thing with

1894
05:33:47.159 --> 05:33:51.479
the top of your back on the other side, from

1895
05:33:56.400 --> 05:34:09.560
pretty much underneath your arm area really to your spine,

1896
05:34:10.240 --> 05:34:17.119
and then continuing that all the way down including your

1897
05:34:17.159 --> 05:34:34.520
lower your middle of your back. I'm gonna go to

1898
05:34:34.599 --> 05:34:41.240
your thighs, the backs of your thighs, and the sides

1899
05:34:41.319 --> 05:34:50.959
of your thighs, starting with your right leg. Massage in

1900
05:34:52.279 --> 05:35:01.520
the back and the sides of your thighs gently and firmly.

1901
05:35:03.639 --> 05:35:07.119
There's a lot of muscles there. It's an area that

1902
05:35:07.159 --> 05:35:11.400
can be very tense at times and maybe needs a

1903
05:35:11.439 --> 05:35:13.919
little bit more pressure than the rest of the body.

1904
05:35:14.919 --> 05:35:22.639
That's up to you. You can gently stroke the back

1905
05:35:25.439 --> 05:35:29.799
of your legs where you know, opposite your knee joint

1906
05:35:31.080 --> 05:35:44.000
or underneath your knee joint, very sensitive, gentle area. And

1907
05:35:44.040 --> 05:35:51.439
then working down to your calf muscles. Massage in your

1908
05:35:51.439 --> 05:36:00.840
calf muscles thoroughly and deeply, if you choose, using both

1909
05:36:00.959 --> 05:36:19.680
hands and fingers, digging deep to your ankles, in the

1910
05:36:19.720 --> 05:36:26.560
back of your back of your ankles, just gently message

1911
05:36:26.639 --> 05:36:26.919
in that.

1912
05:36:27.040 --> 05:36:39.000
Area, maybe lifting the leg and stretching out a little bit.

1913
05:36:49.119 --> 05:37:04.319
Moving to the right foot, massage in the bottom of

1914
05:37:04.319 --> 05:37:18.759
your feet and the sides of your feet gently but

1915
05:37:19.720 --> 05:37:30.599
firm enough so they don't tickle, and just allow the

1916
05:37:30.720 --> 05:37:36.639
pleasure that you get from heaving your feet massaged to

1917
05:37:36.759 --> 05:37:43.560
just overtake you. As I continue to message your feet,

1918
05:37:45.840 --> 05:37:53.880
the bottoms of your feet, the sides, your arches, your heel.

1919
05:37:56.240 --> 05:37:58.520
You can put a lot of pressure into your heel

1920
05:37:59.279 --> 05:38:04.319
and it feels amazing, Yet the arches need to be

1921
05:38:04.400 --> 05:38:16.080
a bit more gentle. Stretching your toes gently, a massage

1922
05:38:16.159 --> 05:38:22.240
in the bottoms of your toes with my fingers, each

1923
05:38:22.319 --> 05:38:36.000
one individually. Moving over to the left leg to do

1924
05:38:36.119 --> 05:38:44.959
exactly the same thing. Starting at the top of the thighs,

1925
05:38:47.080 --> 05:38:49.639
work in the back of the thighs and the sides,

1926
05:38:51.279 --> 05:39:01.720
massaging deeply and gently the whole area, working all the

1927
05:39:01.720 --> 05:39:14.560
way down. And this is an area that maybe you

1928
05:39:14.639 --> 05:39:22.400
could like to spend more time relaxing and messaging. So

1929
05:39:22.479 --> 05:39:28.720
perhaps if you wanted like a bigger future recording, want's

1930
05:39:28.720 --> 05:39:37.599
spend more time on one particular area. As you move

1931
05:39:37.720 --> 05:39:50.439
down to your calf muscles, massagy in your calf muscles

1932
05:39:51.919 --> 05:40:05.840
firmly and gently, move down your aincord into your feet,

1933
05:40:07.680 --> 05:40:13.439
Massage in the backs of your feet, the bottoms of

1934
05:40:13.479 --> 05:40:23.520
your feet, stretching your toes and massage in each tone individually,

1935
05:40:26.119 --> 05:40:31.639
and the feeling of pleasure and release that you experience

1936
05:40:31.799 --> 05:40:50.639
when your having your feet massaged feels really good. Now,

1937
05:40:53.919 --> 05:40:58.000
she turn over in your mind. Laying on your back,

1938
05:41:05.400 --> 05:41:18.119
I'm just gonna start again for your neck area, in

1939
05:41:18.279 --> 05:41:28.040
your shoulders, just to get back in touch with that area.

1940
05:41:33.479 --> 05:41:43.840
And as you move up, I can clean my hands,

1941
05:41:45.080 --> 05:41:48.479
make them more fresh, because now I'm going to massage

1942
05:41:48.759 --> 05:42:04.639
your face gently, starting off with your forehead. Your eyes

1943
05:42:04.680 --> 05:42:10.680
are closed and I can just stretch your eyes a

1944
05:42:10.680 --> 05:42:22.439
little bit, pushing up on your eyebrows, just massaging around

1945
05:42:22.479 --> 05:42:37.840
your scalp, massaging down your cheeks, around your ears, into

1946
05:42:37.880 --> 05:42:50.720
your chaw, gently the sides of your neck, your chin.

1947
05:43:02.000 --> 05:43:09.720
Then just moving down from your neck down to your chest,

1948
05:43:13.479 --> 05:43:17.119
starting him by message in the very top of your

1949
05:43:17.200 --> 05:43:25.680
chest where the collar bone is. Give a side of

1950
05:43:25.759 --> 05:43:37.639
the collarbone, and then just message in the hole of

1951
05:43:37.720 --> 05:43:58.599
the chest, moving the chest around, because it's quite a

1952
05:43:58.720 --> 05:44:04.159
large area. You can move from one side to the next.

1953
05:44:08.520 --> 05:44:14.959
Moving my hands underneath pretty much where your arms are

1954
05:44:19.319 --> 05:44:24.599
stretching up, stretching some of the muscles of your back

1955
05:44:24.680 --> 05:44:38.360
in the process, moving up over your chest and they're

1956
05:44:38.360 --> 05:44:54.159
moving down again, and then all allowing my hands to

1957
05:44:54.400 --> 05:45:03.080
just massage gently and slide down towards stomach, starting in

1958
05:45:03.119 --> 05:45:09.759
the middle of your chest, and then gradually my hand's

1959
05:45:09.840 --> 05:45:17.240
moving apart and massaging and sliding at the same time,

1960
05:45:19.159 --> 05:45:35.959
moving down to just below your rib cage, moving down,

1961
05:45:38.200 --> 05:45:45.880
then massaging up again, giving your chest all the attention

1962
05:45:47.680 --> 05:46:02.000
that it needs to feel completely relaxed, remembering them. I'm

1963
05:46:02.000 --> 05:46:06.080
also going to be focusing on your sides as well,

1964
05:46:07.560 --> 05:46:13.759
an area that really doesn't get much attention but feels

1965
05:46:13.840 --> 05:46:24.279
really good when it's massaged. Just stroking my hands down

1966
05:46:24.400 --> 05:46:31.520
the sides of your body, just below your arms all

1967
05:46:31.520 --> 05:46:44.119
the way down to your hips. Now moving to your

1968
05:46:44.159 --> 05:46:49.639
stomach area, I'm going to stand one side of you

1969
05:46:50.240 --> 05:46:54.759
like I did when I did your lower back. I'm

1970
05:46:54.759 --> 05:46:59.959
gonna do a similar process of just stretching the muscle

1971
05:47:00.040 --> 05:47:13.479
source from your side, gently massaging from one side to

1972
05:47:13.560 --> 05:47:22.080
the next, move in a whole area from below your

1973
05:47:22.200 --> 05:47:26.159
ribs all the way down to below your belly button,

1974
05:47:33.360 --> 05:47:35.720
and then move around to the other side of you

1975
05:47:36.400 --> 05:47:55.200
and repeat that process of relaxing, deeply, calmly. You feel loose,

1976
05:47:56.880 --> 05:48:02.279
you feel free. And it's something about having your stomach

1977
05:48:02.439 --> 05:48:10.479
massage that's different from any other part because we do

1978
05:48:10.919 --> 05:48:15.439
have a tendency of holding a different kind of stress

1979
05:48:15.520 --> 05:48:19.200
in our stomach that we may not be aware of.

1980
05:48:25.000 --> 05:48:30.759
There's an our message your stomach in front of your stomach,

1981
05:48:32.680 --> 05:48:43.680
making circles around your belly button, and then going the

1982
05:48:43.759 --> 05:48:53.599
other way around. There's a gentleness and a freedom that

1983
05:48:53.799 --> 05:49:05.159
comes from feeling how you're feeling. As I now move

1984
05:49:05.639 --> 05:49:14.240
down the tops of your thighs, the muscles, massaging them,

1985
05:49:14.319 --> 05:49:17.759
and I can do this two legs at the same time,

1986
05:49:19.919 --> 05:49:29.360
pressing down, massaging deeply those muscles in your thighs, at

1987
05:49:29.360 --> 05:49:38.200
front of your thighs, and moving down to your knees,

1988
05:49:39.000 --> 05:49:51.680
gently massaging your knees, sliding down your shins, putting pressure

1989
05:49:51.759 --> 05:49:59.520
on either side of your shin gently softly but firmly,

1990
05:50:03.680 --> 05:50:13.560
moving down to your ankles, stroking the tops of your feet,

1991
05:50:19.520 --> 05:50:24.959
and then with each foot in each hand, just gently

1992
05:50:25.159 --> 05:50:33.520
messaging the whole of the foot, the top, the bottom,

1993
05:50:34.240 --> 05:50:42.599
your heel, your ankle, your toes, messaging every part of

1994
05:50:42.639 --> 05:50:53.080
your feet. Feels so good. Just let go and enjoy

1995
05:50:53.520 --> 05:51:17.560
the process. Joy feeling so deeply relaxed. So much comfort

1996
05:51:17.759 --> 05:51:24.759
and so many feelings become just from touching your skin,

1997
05:51:35.479 --> 05:51:41.439
and you can just lie there for as long as

1998
05:51:41.479 --> 05:51:54.119
you choose enjoying the feeling of deep comfort from being

1999
05:51:54.200 --> 05:52:25.959
massaged by me, enjoy fear deeply, right, And all we're

2000
05:52:26.000 --> 05:52:36.639
gonna do is blow out some candles. In your mind,

2001
05:52:46.759 --> 05:52:57.279
there are gonna be a hundred candles, and you're gonna

2002
05:52:57.319 --> 05:53:06.560
blow each one out in visually, one by one, starting

2003
05:53:07.400 --> 05:53:15.919
at one hundred. As I count down all the way

2004
05:53:15.959 --> 05:53:23.560
down to one, and each time I say a number,

2005
05:53:29.000 --> 05:53:35.919
you can imagine that candle in front of you, and

2006
05:53:35.919 --> 05:53:45.720
I'd like you to actually physically gently blow that candle out,

2007
05:53:52.040 --> 05:54:04.240
just it's not big blows, just a gentle, hm, and

2008
05:54:04.400 --> 05:54:14.000
that candle will extinguish. And then I'll say the next

2009
05:54:14.080 --> 05:54:24.880
number as we move down, and you can just blow

2010
05:54:24.959 --> 05:54:34.360
that one out as well. And as we move down

2011
05:54:34.439 --> 05:54:45.080
the numbers, you'll find yourself feeding more and more relaxed,

2012
05:54:47.959 --> 05:54:53.439
and if you need to sleep, you'll also find yourself

2013
05:54:53.560 --> 05:55:06.759
becoming incredibly tired and sleepy. In fact, you may struggle

2014
05:55:09.479 --> 05:55:22.439
to blow out all one hundred of these candles as

2015
05:55:22.560 --> 05:55:40.720
you feel more and more deeply relaxed, more and more

2016
05:55:44.759 --> 05:56:02.360
deeply tired, and the further you go down, more your

2017
05:56:02.479 --> 05:56:16.080
mind starts to drift. You may find that you stop

2018
05:56:16.360 --> 05:56:29.520
listening to me after a while, and even though there

2019
05:56:29.560 --> 05:56:38.439
may be background sounds where you are, you'll be aware

2020
05:56:38.479 --> 05:56:53.680
of those sounds at the moment, be may start to

2021
05:56:54.080 --> 05:57:08.959
just not even notice them at all because they're unimportant.

2022
05:57:16.919 --> 05:57:22.159
Where I am, I've got the sounds of the birds,

2023
05:57:24.000 --> 05:57:29.680
there's horrors, the pigeon who likes to say hello sometimes,

2024
05:57:32.599 --> 05:57:41.000
and there's the odd plane that goes by, maybe traffic

2025
05:57:41.279 --> 05:57:52.080
and trains in the distance, but none of that seems

2026
05:57:52.319 --> 05:58:06.520
important whatsoever. More candles you blow out, the less important

2027
05:58:08.000 --> 05:58:23.880
anything is. More candles you blow out, the further seem

2028
05:58:24.279 --> 05:58:44.000
to move away from sounds and from general date days.

2029
05:58:44.040 --> 05:58:59.040
Stuff seems to just move away on its own. You

2030
05:58:59.720 --> 05:59:10.119
feel you more caarma with every candle you blow out,

2031
05:59:19.919 --> 05:59:30.000
guiding you to the next number. Do you hear me say?

2032
05:59:37.080 --> 05:59:52.840
And then you blow that candle out too? H So easy,

2033
05:59:54.200 --> 06:00:14.880
so simple. We're gonna start by introducing the first candle,

2034
06:00:18.319 --> 06:00:36.080
which is a hundred. First candles one hundred. When you

2035
06:00:36.959 --> 06:00:56.799
blow that candle out, you'll find immediately a slight change

2036
06:00:57.119 --> 06:01:05.439
in how you feel, as well as a real sense

2037
06:01:05.599 --> 06:01:36.959
of positivity growing within, relaxation and sleepiness expanding. Starting with

2038
06:01:43.400 --> 06:02:24.400
one hundred, blow out back, candle now ninety nine, candle

2039
06:02:26.919 --> 06:04:00.720
ninety eight, candle ninety seven. We like to see handle

2040
06:04:05.439 --> 06:05:22.680
ninety five, hand ninety four, candle nineteen e three, hand

2041
06:05:33.919 --> 06:06:54.799
like two and ninety one, ten to ninety and eighty

2042
06:06:55.520 --> 06:09:47.639
nine had grity eight and eighties, candle eighties, eight five

2043
06:10:23.599 --> 06:13:59.479
and end and eighty two and two one h H yes,

2044
06:14:00.040 --> 06:14:52.360
Oh seventy nine, candle seventy eight, candle seventy seven, candle

2045
06:14:55.959 --> 06:15:59.400
seventy six, candle seventy five, candle seventy four, candle seventy three,

2046
06:16:10.279 --> 06:17:13.200
candle seventy two, candle seventy one, candle seventy one, and

2047
06:17:17.479 --> 06:18:14.799
seventy and sixty nine, candle sixty eight, candle sixty seven,

2048
06:18:25.599 --> 06:19:30.400
candle sixty five, candle sixty four, candle sixty four, candle

2049
06:19:31.040 --> 06:21:12.639
sixty three, candle sixty and sixty one, candle sixty fifty nine,

2050
06:21:33.520 --> 06:22:51.119
handle fifty eight, candle fifty seven, candle fifty six, candle

2051
06:22:54.520 --> 06:24:29.040
fifty five, candle fifty four, handle fifty three, candle fifty two,

2052
06:24:30.000 --> 06:25:50.599
cando fifty two, han to fifty two, candle fifty one,

2053
06:26:10.799 --> 06:28:34.880
candle fifty, candle foty nine, candle forty eight, forty seven, candle,

2054
06:28:37.560 --> 06:30:30.880
forty six, candle forty five and forty two candle, who

2055
06:30:31.040 --> 06:33:49.000
do candle forty candle thirty nine, thirty eight, cantle, thirty seven,

2056
06:33:49.639 --> 06:35:56.080
candle thirty five, Jen thirty four, handle, thirty three handle

2057
06:35:59.439 --> 06:38:54.759
thirty won chandle thirty handle twenty eighteen nine candle twenty

2058
06:38:54.919 --> 06:42:03.799
eight and twenty seven, twenty six candle twenty five can

2059
06:42:05.119 --> 06:43:27.119
join ye four end of twenty thirty and twin keep

2060
06:44:00.680 --> 06:46:47.159
and twenty one and to winy and ninety candle seventeen,

2061
06:47:32.959 --> 06:50:57.919
can sixteen, chancel fourteen ten tu well four and eleven

2062
06:51:35.200 --> 06:56:15.639
and Yeah nine ten eight s six jam, can do,

2063
06:56:57.880 --> 06:59:19.439
can do seven two candle or let go of all

2064
06:59:19.560 --> 06:59:27.759
of those thoughts, worries, concerns about the past, thoughts about

2065
06:59:27.799 --> 06:59:32.319
the future, and even things you've been thinking about today.

2066
06:59:34.400 --> 06:59:39.520
Just let it all go because none of it is

2067
06:59:39.720 --> 06:59:49.880
useful in this moment. This is your opportunity.

2068
06:59:53.720 --> 07:00:08.400
To just focus, feeling relaxed, allowing yourself to get in

2069
07:00:08.639 --> 07:00:18.159
touch with that natural sense of peace that we all

2070
07:00:18.439 --> 07:00:25.439
have within us. It's available for everyone, It just sometimes

2071
07:00:25.599 --> 07:00:30.119
takes a little bit of effort to set up the

2072
07:00:30.360 --> 07:00:36.439
right time and place in order for you to just

2073
07:00:36.759 --> 07:00:45.400
let go, because when you do decide to let go

2074
07:00:45.560 --> 07:00:54.200
and relax, that's what your body starts to do because

2075
07:00:54.279 --> 07:01:01.799
you've chosen. You've chosen to just allow your body to

2076
07:01:02.080 --> 07:01:10.240
unwind and your mind starts to slow down. And it's

2077
07:01:10.240 --> 07:01:14.919
a nice feeling. It's a nice feeling at the beginning,

2078
07:01:15.159 --> 07:01:23.880
just to know that you have chosen to decide to

2079
07:01:24.040 --> 07:01:31.799
relax deeply, and because you've made that decision, your body

2080
07:01:33.080 --> 07:01:39.080
will just follow suit. Because sometimes all the muscles in

2081
07:01:39.159 --> 07:01:44.919
your body need is just permission from you to relax.

2082
07:01:48.919 --> 07:01:53.759
Because so often we're busy, we're going from here to there,

2083
07:01:53.919 --> 07:01:59.639
we're walking around, and we're doing stuff, and the body

2084
07:01:59.639 --> 07:02:07.799
doesn't have any time or space to really relax deeply.

2085
07:02:11.240 --> 07:02:13.919
So it kind of waits for you to lead the way,

2086
07:02:16.040 --> 07:02:26.119
waits for your permission. And when you do give your permission,

2087
07:02:27.799 --> 07:02:30.279
when you give to say so we need say okay,

2088
07:02:31.599 --> 07:02:38.639
it's time for your body to let go completely and

2089
07:02:38.799 --> 07:02:50.240
relax totally, your body just follows. It's like a breath

2090
07:02:50.319 --> 07:02:59.400
of relief. Ah good, I can now relax. That feeling

2091
07:03:00.360 --> 07:03:03.240
at the end of a day, of a very physical

2092
07:03:03.439 --> 07:03:07.159
day that you may experience in the past, but you

2093
07:03:07.319 --> 07:03:10.080
get home and you just sit down on a chair,

2094
07:03:11.159 --> 07:03:15.000
maybe you kick your shoes off and not ah, feels

2095
07:03:15.360 --> 07:03:20.200
so nice knowing that you don't have to get up

2096
07:03:20.240 --> 07:03:25.119
again for a little while at least if you choose

2097
07:03:25.279 --> 07:03:27.720
you can just sit there for maybe an hour to

2098
07:03:30.000 --> 07:03:41.080
It feels blissful. And just by sitting down like that,

2099
07:03:42.560 --> 07:03:47.560
your body knows that it's time to relax. Your body

2100
07:03:48.240 --> 07:03:53.799
has been given permission from you. Because it's a mindset

2101
07:03:55.319 --> 07:04:03.439
in your mind, you'll prepare aired to let go of

2102
07:04:03.599 --> 07:04:13.720
everything and just completely allow all the stress of your

2103
07:04:13.840 --> 07:04:32.200
body to evaporate. Any tensions can just gradually vanish. It's

2104
07:04:32.240 --> 07:04:44.080
almost like magic, really, because that sense of relaxation in

2105
07:04:44.159 --> 07:04:51.360
your body, it's a very natural state. It's not something unusual.

2106
07:04:52.439 --> 07:04:55.680
It may feel unusual when you first start to relax,

2107
07:04:55.799 --> 07:04:59.840
if you if you haven't really spent a lot of

2108
07:05:00.080 --> 07:05:04.400
time focusing and giving yourself this space to let go

2109
07:05:05.080 --> 07:05:11.840
completely and relax, they seem are most alien, but it isn't.

2110
07:05:13.400 --> 07:05:19.279
It's actually the most natural thing in the world to

2111
07:05:19.479 --> 07:05:29.279
let go completely, to relax totally, the most natural thing

2112
07:05:29.599 --> 07:05:41.759
in the world to allow yourself to feel really calm

2113
07:05:42.200 --> 07:05:49.200
in your mind. And it is almost like a literal unwinding.

2114
07:05:52.880 --> 07:05:58.360
It's like you press a button and all the tension

2115
07:05:58.720 --> 07:06:04.520
just releases, and it's like a wheel, like a cog,

2116
07:06:05.520 --> 07:06:09.040
like the inside of a clock, just unwinding. And it's

2117
07:06:09.080 --> 07:06:14.080
almost like you could see the little wind up knob

2118
07:06:14.200 --> 07:06:18.919
that's used just going the opposite way that you would

2119
07:06:18.959 --> 07:06:25.400
choose to wind it up, and the energy that fremetic

2120
07:06:26.639 --> 07:06:36.680
stress for energy gradually winding down, losing its power, losing

2121
07:06:36.759 --> 07:06:45.639
its strength as a sense of relaxation becomes stronger and deeper,

2122
07:06:49.319 --> 07:06:56.360
and you may find a the more relaxed you feel,

2123
07:06:57.759 --> 07:07:07.680
that your mind starts to wonder, maybe seem to stop

2124
07:07:07.840 --> 07:07:11.959
listening to me for a while, and your mind goes

2125
07:07:12.119 --> 07:07:17.439
somewhere else, and then you realize you're listening to me again,

2126
07:07:20.119 --> 07:07:23.400
and that was just your mind to drifting to sleep,

2127
07:07:26.639 --> 07:07:36.799
which is quite natural, because sometimes when we're stressed and tense,

2128
07:07:38.080 --> 07:07:41.279
we're not I mean, I actually be aware of what

2129
07:07:41.479 --> 07:07:48.639
we need, what we physically or emotionally need in this moment.

2130
07:07:51.479 --> 07:07:57.959
But when you allow your body and mind to relax completely,

2131
07:08:00.200 --> 07:08:09.319
let go of all thoughts, concerns, worries, ideas, all letting

2132
07:08:09.360 --> 07:08:18.360
them go, allow them to drop onto the floor. When

2133
07:08:18.479 --> 07:08:24.439
you start to get in touch with the feelings of

2134
07:08:26.319 --> 07:08:36.720
such relaxation. This feels so nice to be in touch

2135
07:08:37.119 --> 07:08:43.360
with the calmness of the different body parts as they

2136
07:08:46.159 --> 07:08:59.599
become looser and looser. Even your breathing seems easier and

2137
07:08:59.759 --> 07:09:09.400
more natural, effortless, as that cool airenters through your mouth

2138
07:09:09.599 --> 07:09:19.439
or nose into your lungs, breathing in comfort and relaxation,

2139
07:09:22.080 --> 07:09:28.639
and then just breathing out any excess remain intentional stress

2140
07:09:30.479 --> 07:09:33.240
from every part of your body.

2141
07:09:34.479 --> 07:09:35.040
And mind.

2142
07:09:38.639 --> 07:09:43.200
And as you start to focus on your mind, maybe

2143
07:09:43.759 --> 07:09:51.720
you notice that things come to a standstill or maybe

2144
07:09:52.159 --> 07:10:00.759
just much much lower than before, because you're mind is

2145
07:10:00.880 --> 07:10:11.759
not really needed when listening to my voice, which allows

2146
07:10:11.840 --> 07:10:17.759
your mind to relax just as deeply as your body.

2147
07:10:20.520 --> 07:10:28.759
And that's synchronicity between the relaxation of your body and

2148
07:10:31.520 --> 07:10:34.279
relaxation of your mind.

2149
07:10:36.639 --> 07:10:37.880
Let you know that.

2150
07:10:40.000 --> 07:10:52.439
Feeling completely calm, loose, and relaxed really is a great

2151
07:10:53.439 --> 07:11:11.119
healing experience. Fear has so many positive benefits for your body,

2152
07:11:11.439 --> 07:11:17.159
your mind, and your life. To be able to let

2153
07:11:17.400 --> 07:11:29.439
go everything and to relax completely in all parts of

2154
07:11:29.560 --> 07:11:40.319
your body and mind. Even your bones are rised, all

2155
07:11:40.439 --> 07:11:53.319
your muscles are arised, even the skin that covers your

2156
07:11:53.439 --> 07:12:09.959
body is relaxed. Every hair that you have is also

2157
07:12:12.200 --> 07:12:28.000
deeply relaxed, and your brain really starts to feel the

2158
07:12:28.159 --> 07:12:43.240
benefits of this healing relaxation. And as you focus on

2159
07:12:43.400 --> 07:12:49.159
the inside of your scalp where your brain is, you

2160
07:12:49.279 --> 07:12:57.200
can start to realize and notice the benefits of your

2161
07:12:57.360 --> 07:13:09.360
brain relaxing deeply. Then it's your brain continues to relax,

2162
07:13:12.200 --> 07:13:18.959
it sends those messages to the rest of your body

2163
07:13:20.959 --> 07:13:36.639
and your mind to re relax even more deeply, relax

2164
07:13:37.479 --> 07:13:52.279
me and more completely, letting go of any remaining forces

2165
07:13:54.360 --> 07:14:01.279
or consers, allowed them just to draw onto the floor

2166
07:14:03.439 --> 07:14:11.919
because they're no longer necessary in this moment, In this

2167
07:14:12.240 --> 07:14:27.000
moment of deep reaxation and calmness, filling your brain with

2168
07:14:27.400 --> 07:14:50.080
deep concentrated heathing, calming, relaxing, every part of your brain

2169
07:14:54.560 --> 07:15:11.080
feeling so lo and comfortable, so relaxed and be peaceful.

2170
07:15:14.360 --> 07:15:25.720
Your brain feels so light, that's so healthy. In that

2171
07:15:26.080 --> 07:15:39.599
sense of deep deep comfort really does allow you to

2172
07:15:40.040 --> 07:15:51.319
enjoy those ever increase in sensations of comfort that are

2173
07:15:51.520 --> 07:16:04.599
spreading throughout your body. Relax in each and every muscle

2174
07:16:04.759 --> 07:16:21.639
of your body, eat deeper and deeper, much more deeper

2175
07:16:22.159 --> 07:16:28.200
than before, much.

2176
07:16:29.080 --> 07:16:32.639
More comfort.

2177
07:16:34.599 --> 07:16:40.200
Spreading through your body and your mind.

2178
07:16:43.240 --> 07:16:45.119
Be so.

2179
07:16:47.000 --> 07:17:03.040
Peaceful and calm, so fair, fair, peaceful in avery part

2180
07:17:05.720 --> 07:17:23.479
of your body, letting go everything averything, so peaceful and

2181
07:17:24.040 --> 07:17:42.880
come so relax. With every second the passes, you feel

2182
07:17:45.200 --> 07:18:15.279
depa deper relaxed, dper and deperlax calm, so calm, peace

2183
07:18:16.319 --> 07:18:28.439
fa so very peace from your head down to your ties.

2184
07:18:31.560 --> 07:18:43.959
Such peace and comfort growing all all the time, Such

2185
07:18:44.720 --> 07:18:58.279
peace and comfort spreading through your body and mind deeper

2186
07:18:58.319 --> 07:19:14.080
and deeper, Such comfort spreading and sinking deeper into a

2187
07:19:15.240 --> 07:19:29.279
muscle of your body, so that you feel amazing, so relaxed,

2188
07:19:32.720 --> 07:19:49.560
so piece so so relax and piece so letting go

2189
07:19:53.520 --> 07:20:04.919
everything to do a body you scan, focusing on firstly

2190
07:20:05.080 --> 07:20:09.799
how you feel in your body, not trying to change

2191
07:20:10.520 --> 07:20:16.119
how you feel, not trying to relax, not trying to

2192
07:20:16.319 --> 07:20:23.479
move away from any discomfort or stress or tension. Just accepting,

2193
07:20:25.040 --> 07:20:30.119
observing and accepting how you feel in the different parts

2194
07:20:30.200 --> 07:20:36.840
of your body, Just allowing yourself to be exactly as

2195
07:20:36.919 --> 07:20:48.400
you are, to notice, to get in touch with how

2196
07:20:48.479 --> 07:20:55.880
you actually feel in this moment. I'm going to start

2197
07:20:56.040 --> 07:21:06.959
off by focusing on your hands, just be aware of

2198
07:21:07.080 --> 07:21:15.360
your hands. I'd like you to move your hands around,

2199
07:21:16.799 --> 07:21:22.400
just maybe move your fingers a little bit. I've been

2200
07:21:22.520 --> 07:21:28.880
enclosing your hands very gently, just so that you can

2201
07:21:30.840 --> 07:21:37.840
get in touch with how your hands and your fingers feel,

2202
07:21:43.279 --> 07:22:02.200
very very slow movements. Focusing now on your feet, and

2203
07:22:02.319 --> 07:22:06.200
if you can just do kind of an equivalent with

2204
07:22:06.400 --> 07:22:12.119
your feet is you've just done with your hands, Maybe

2205
07:22:13.560 --> 07:22:20.959
turn in your ankles, moving your feet around, moving your

2206
07:22:21.080 --> 07:22:34.360
toes gently, but only very gently and very slowly, noticing

2207
07:22:34.840 --> 07:22:49.479
how your feet fell in this moment. Focusing now on

2208
07:22:49.599 --> 07:22:56.639
your eyes, and I like you to just focus on

2209
07:22:56.799 --> 07:23:02.520
your eyelids. Maybe you can open and close your eyes

2210
07:23:02.720 --> 07:23:07.080
a couple of times to really get in touch with

2211
07:23:07.959 --> 07:23:12.639
how you feel when you do close your eyes. The

2212
07:23:12.799 --> 07:23:19.000
muscle changes in your eyes when you do close them,

2213
07:23:21.840 --> 07:23:28.240
maybe raising your eyebrows. It stretches the tops of your eyes,

2214
07:23:31.479 --> 07:23:39.880
perhaps squinting your eyes, scrunching up your eyes, just so

2215
07:23:40.040 --> 07:23:48.439
you can heally get in touch with all aspects of

2216
07:23:49.639 --> 07:24:08.680
how your eyes feel. Right now now, focusing on your thighs,

2217
07:24:11.040 --> 07:24:14.360
and you know it just starts you to gently tense

2218
07:24:14.599 --> 07:24:24.520
your thighs, just very very gently, just enough so you

2219
07:24:24.680 --> 07:24:38.319
can become more attuned to the physical sensation of your

2220
07:24:38.439 --> 07:24:43.840
upper legs, the front of your thighs, in the backs

2221
07:24:43.919 --> 07:24:58.240
of your thighs, noticing and observing how your thighs feel

2222
07:24:59.520 --> 07:25:12.520
right now, moving your focus to the back of your neck,

2223
07:25:16.200 --> 07:25:22.799
just noticing the back of your neck, the muscles, and

2224
07:25:22.959 --> 07:25:25.919
of course they lead to the side of your neck.

2225
07:25:27.400 --> 07:25:32.520
They also lead to the top of your back, which

2226
07:25:32.680 --> 07:25:38.040
leads to your shoulders. So as your focus on the

2227
07:25:38.240 --> 07:25:43.799
back of your neck, maybe you can move your head

2228
07:25:44.720 --> 07:25:52.479
gently upwards as if you're looking up. Maybe moving your

2229
07:25:52.560 --> 07:26:00.200
head down as if you were looking down. Perhaps in

2230
07:26:00.279 --> 07:26:10.400
your headside to side, right to left, only very slowly,

2231
07:26:12.880 --> 07:26:21.119
very gently. I'm not trying to force anything. It has

2232
07:26:21.279 --> 07:26:32.000
to be very very gentle, just so you can be

2233
07:26:33.080 --> 07:26:43.799
more in touch with the feelings, with the sensations of

2234
07:26:44.119 --> 07:26:52.959
physical sensations of how the back of your neck feels.

2235
07:26:54.720 --> 07:27:10.119
Right now, as we now focus on the tops of

2236
07:27:10.240 --> 07:27:16.479
your arms, the parts where your biceps and your triceps

2237
07:27:16.560 --> 07:27:24.639
are between your elbow and your shoulders. To focus on

2238
07:27:24.880 --> 07:27:32.080
those parts, the tops of your arms, you may like

2239
07:27:32.200 --> 07:27:41.720
to just tense them, but very very gently and slowly.

2240
07:27:44.279 --> 07:27:51.479
See you're not straining or put in any pressure whatsoever

2241
07:27:53.200 --> 07:28:02.000
on your arms. It's just so that you can gain

2242
07:28:02.560 --> 07:28:10.599
more of a sense of how your upper arms are

2243
07:28:10.959 --> 07:28:22.360
feeling in this moment, and just noticing as you gently,

2244
07:28:24.520 --> 07:28:34.119
very gently and slowly tighten the muscles and then let go.

2245
07:28:38.400 --> 07:28:46.799
Notice how the tops of your arms feel right now

2246
07:28:55.000 --> 07:29:05.759
as a now focus on your stomach, the area the

2247
07:29:05.880 --> 07:29:12.200
lower abdomen area below your belly button, moving all the

2248
07:29:12.279 --> 07:29:26.040
way down to your hips, just above your grind. Maybe

2249
07:29:26.240 --> 07:29:33.880
you're able to tense these muscles in the area very

2250
07:29:36.119 --> 07:29:49.400
very gently and slowly, if that's a difficult thing to do,

2251
07:29:50.680 --> 07:29:58.880
and maybe you can just move your body, pushing your

2252
07:29:58.959 --> 07:30:03.840
stomach up, maybe moving a little bit to the side.

2253
07:30:04.360 --> 07:30:12.560
He's your hips, just so you can get more in

2254
07:30:12.959 --> 07:30:27.400
tune with how your lower abdomen area is feeling in

2255
07:30:27.560 --> 07:30:45.439
this moment. Just noticing the physical sensations or your lower

2256
07:30:45.720 --> 07:31:09.840
abdomen as you move your attention to your mouth, notice

2257
07:31:10.000 --> 07:31:19.479
in your lips and inside your mouth, your teeth, your guns,

2258
07:31:20.880 --> 07:31:36.680
your tongue. Just noticing how your tongue and your mouth feels.

2259
07:31:39.720 --> 07:31:47.119
It may help by moving your tongue around your mouth,

2260
07:31:48.639 --> 07:31:54.840
moving it to your left, maybe pressing it gently against

2261
07:31:56.360 --> 07:32:00.840
the side of your mouth, and then to the right

2262
07:32:02.400 --> 07:32:10.040
gently to decide of your mouth, perhaps pressing up against

2263
07:32:10.159 --> 07:32:18.159
the top of your mouth and then down gently against

2264
07:32:18.279 --> 07:32:28.759
the bottom of your mouth aways very slowly and a

2265
07:32:29.319 --> 07:32:48.759
very very gentle so that you can be aware of

2266
07:32:49.000 --> 07:33:11.200
how you feel in your mouth area. Now I'm going

2267
07:33:11.319 --> 07:33:27.639
to focus on your wrists, and I'll ask you to

2268
07:33:27.880 --> 07:33:37.759
maybe just routine your wrists by moving your hands in

2269
07:33:37.919 --> 07:33:48.840
a circular motion very gently and slowly, just.

2270
07:33:50.599 --> 07:33:51.959
So you can.

2271
07:33:57.680 --> 07:34:16.720
Feel the sensations that you are currently experiencing in your risks.

2272
07:34:20.799 --> 07:34:23.720
Perhaps move in your hands.

2273
07:34:25.040 --> 07:34:26.479
Up and down.

2274
07:34:28.880 --> 07:34:56.240
Again very very gently and slowly, very gentle and slow.

2275
07:35:09.680 --> 07:35:10.639
As we now.

2276
07:35:13.119 --> 07:35:27.720
Start to observe your lower back. The bad part is

2277
07:35:29.319 --> 07:35:45.040
just above of your hips, where your coxis are a

2278
07:35:45.240 --> 07:35:52.119
whole area which also really does include the signs of

2279
07:35:52.240 --> 07:36:03.040
your body because those muscles are very much connected as

2280
07:36:03.119 --> 07:36:10.439
those muscles also move into your hyperia connecting to your

2281
07:36:10.560 --> 07:36:27.159
buttocks the side of your hips, and if you're physically

2282
07:36:28.680 --> 07:36:37.520
able to do so, maybe you can very gently just

2283
07:36:38.159 --> 07:36:51.639
move body ever so slightly, very slowly, some side to side,

2284
07:36:55.360 --> 07:37:08.919
just enough to gauge how you feel.

2285
07:37:10.959 --> 07:37:12.200
In your lower back.

2286
07:37:19.759 --> 07:37:29.720
Perhaps it could even move your hips gently up and

2287
07:37:29.959 --> 07:37:48.959
down gently, slowly in order to be in touch with

2288
07:37:49.159 --> 07:37:53.319
the physical sensations.

2289
07:37:53.720 --> 07:37:55.119
Of your lawer back.

2290
07:38:12.000 --> 07:38:27.279
As we know to your attention to your jaw, an

2291
07:38:27.520 --> 07:38:33.200
area from your chin all the way up to near

2292
07:38:33.319 --> 07:38:49.880
way your ears are, Oh your jaw, and you can

2293
07:38:50.200 --> 07:38:59.000
just if it's okay to do sid gently open your mouth,

2294
07:39:01.919 --> 07:39:13.520
not wide, no stretching, just very gently and slowly opening

2295
07:39:13.639 --> 07:39:36.360
your mouthing, closing your mouth very gently and slowly, so

2296
07:39:36.639 --> 07:39:37.240
you can.

2297
07:39:40.159 --> 07:39:41.360
Be in touch.

2298
07:39:47.840 --> 07:40:21.200
With how your jaw feels now. And I to sit

2299
07:40:21.479 --> 07:40:36.759
now the chest area, and you don't need to do

2300
07:40:36.959 --> 07:40:45.279
anything to move your chest because it moves every time

2301
07:40:45.520 --> 07:41:01.759
you breathe, and it moves very gently and slowly automatically

2302
07:41:03.919 --> 07:41:18.159
with each breath you take. As you focus on how

2303
07:41:18.680 --> 07:42:02.639
your chest feels when you pray, move in your focus

2304
07:42:04.639 --> 07:42:20.400
to your forearms, your elbows. Maybe you're able to very

2305
07:42:20.959 --> 07:42:34.799
gently and slowly tense the muscles in your forearms, and

2306
07:42:34.959 --> 07:42:42.240
when you do that, you can feel your elbows as well,

2307
07:42:51.560 --> 07:43:24.639
very gently and slowly, gently and softly obsad your forearms

2308
07:43:27.799 --> 07:43:29.520
and dopers.

2309
07:43:39.479 --> 07:43:39.520
No.

2310
07:43:48.520 --> 07:44:07.159
Focus the rest of your back, your upper back and

2311
07:44:07.560 --> 07:44:25.520
the middle the middle of your back again, this part

2312
07:44:25.720 --> 07:44:40.360
of your body news. Also, every time you pray, you

2313
07:44:40.599 --> 07:44:54.840
may not notice that, usually as you observe your upper back,

2314
07:44:55.279 --> 07:45:02.799
in the middle of your back, you can really feel

2315
07:45:05.279 --> 07:46:02.319
that gentle and movement. Moving your focus to your hip area,

2316
07:46:05.639 --> 07:46:17.439
the butties, the brain, those muscles, and those bones in

2317
07:46:17.560 --> 07:46:58.159
your midsection. Just noticing how there were hips feel. Right now,

2318
07:47:05.680 --> 07:47:21.479
you can very very gently move your hips, maybe side

2319
07:47:21.639 --> 07:48:08.520
to side, very gently and slow, very very gently, softly. No,

2320
07:48:14.279 --> 07:48:31.040
everything starts to slow down, including the thoughts in your

2321
07:48:31.159 --> 07:48:42.919
mind and your mind itself just starts to gradually. It

2322
07:48:43.040 --> 07:48:49.360
doesn't have to be instant, but just gradually starting to

2323
07:48:50.759 --> 07:48:59.560
It's almost like time is storing chin. It's a slower

2324
07:48:59.680 --> 07:49:07.599
pace to maybe what you're used to in your day

2325
07:49:07.639 --> 07:49:29.680
to day life. It's a slower movement of energy, very

2326
07:49:34.080 --> 07:49:42.479
small movements which make up the larger movements, which is

2327
07:49:42.560 --> 07:49:50.319
always the case. Now, when you move your hand, it

2328
07:49:50.439 --> 07:49:53.200
might seem like it's one movement, but it's lots of

2329
07:49:54.000 --> 07:50:01.040
minute different muscles moving in a course udance with each other.

2330
07:50:01.360 --> 07:50:13.319
And what happens in this space that we're sharing is

2331
07:50:18.680 --> 07:50:32.880
we move from that big movement into those smaller movements,

2332
07:50:39.319 --> 07:50:50.520
starting to focus on how your body feels not just

2333
07:50:50.639 --> 07:50:55.159
as a whole, not just oh, i'm feel in this way,

2334
07:50:55.240 --> 07:51:00.400
I'm feeling stressed or tense, or I'm feeling really acts

2335
07:51:00.639 --> 07:51:05.119
and calm. I'm feeling this way, I'm feeling that way.

2336
07:51:08.639 --> 07:51:16.680
Starting to notice that your body begins to present to

2337
07:51:16.799 --> 07:51:37.520
you small feelings around your body, small physical sensations in

2338
07:51:37.639 --> 07:51:53.119
your legs, whether pleasurable or not. Maybe resisting the temptation

2339
07:51:53.520 --> 07:52:03.799
to label them or to judge them, feelings, just thinking them,

2340
07:52:04.720 --> 07:52:17.680
thinking about them is just being neutral, just feelings, not

2341
07:52:17.880 --> 07:52:28.959
being particularly concerned, but just noticing what your body is

2342
07:52:29.119 --> 07:52:42.840
telling you. The feelings in your arms, instead of feeling

2343
07:52:42.959 --> 07:52:51.639
the whole of the arm, maybe notice those individual feelings,

2344
07:52:53.119 --> 07:53:03.799
all those different muscles, and the skin and the hairs

2345
07:53:04.560 --> 07:53:09.599
of your arms, all the internal parts of your arms,

2346
07:53:09.720 --> 07:53:29.000
the veins, the bones, just being aware of maybe your

2347
07:53:29.119 --> 07:53:37.279
elbow on your right arm has a certain feeling. Maybe

2348
07:53:37.560 --> 07:53:50.680
your left wrist also has its own individual physical sensation.

2349
07:54:03.119 --> 07:54:09.840
What about your forearm on your right arm, You're right forearm.

2350
07:54:17.200 --> 07:54:23.240
There may not be any particular feeling that you could

2351
07:54:23.319 --> 07:54:31.200
even give a name to, may not feel like anything

2352
07:54:32.200 --> 07:54:34.080
other than just a feeling.

2353
07:54:35.000 --> 07:54:36.080
You know it's there.

2354
07:54:42.360 --> 07:54:48.119
The feelings in your shoulders. Perhaps your shoulders when you

2355
07:54:48.200 --> 07:54:51.919
think about them, kind of almost like they're the same,

2356
07:54:53.080 --> 07:54:58.919
you know, the same feeling almost like both of your

2357
07:54:59.000 --> 07:55:12.119
shoulders are just thing, but of course they're not. And

2358
07:55:12.240 --> 07:55:17.520
when you focus on your left shoulder and then on

2359
07:55:17.639 --> 07:55:24.720
your right shoulder, maybe find that you move the muscles

2360
07:55:24.720 --> 07:55:36.360
a little bit, maybe tense the muscles gently, noticing the

2361
07:55:36.479 --> 07:56:07.240
difference in each shoulder and your lower back, the left

2362
07:56:07.400 --> 07:56:11.240
side of your lower back and the right side of

2363
07:56:11.319 --> 07:56:22.479
your lower back, of course that connection to your buttocks

2364
07:56:23.639 --> 07:56:35.400
and to your hips, and also moving up into the

2365
07:56:35.479 --> 07:56:48.680
middle of your back. And sometimes like right now, actually

2366
07:56:49.560 --> 07:56:53.240
when I focus on their part, when I focused on

2367
07:56:53.319 --> 07:56:59.119
my buttocks and then I focused on the middle of

2368
07:56:59.200 --> 07:57:02.119
my back, I almost felt like the muscles in my

2369
07:57:02.240 --> 07:57:12.240
lower back were being stretched very gently, just stretched a

2370
07:57:12.279 --> 07:57:20.400
little bit. Even though I wasn't doing anything to try

2371
07:57:20.720 --> 07:57:25.840
to stretch your lower back, it just seemed to happen.

2372
07:57:27.040 --> 07:57:35.720
The feeling of very gently stretching.

2373
07:57:37.119 --> 07:57:44.639
Your lower back comes along.

2374
07:57:48.360 --> 07:58:11.680
I have feeling in your chest, just noticing what sensations

2375
07:58:13.279 --> 07:58:30.959
you are experiencing in your chest right now. And there's

2376
07:58:31.000 --> 07:58:35.200
so much of the chest obviously, there's the collar bone

2377
07:58:35.319 --> 07:58:42.119
leading to the chest. You've got the chest bone, you've

2378
07:58:42.159 --> 07:58:50.479
got the muscles in your chest. Of course, if you're female,

2379
07:58:51.159 --> 07:59:01.560
there's possibly the breasts. You're male, you've got the different

2380
07:59:02.680 --> 07:59:04.439
well my not that different these days, but.

2381
07:59:06.599 --> 07:59:07.759
There may be more.

2382
07:59:09.479 --> 07:59:15.759
Muscles at the top of the chest, but at the

2383
07:59:15.959 --> 07:59:19.639
side underneath, it's pretty much the same.

2384
07:59:20.439 --> 07:59:21.599
Whether you're a man or a woman.

2385
07:59:22.520 --> 07:59:28.279
There's muscles there, muscles that stretch out to your back,

2386
07:59:29.479 --> 07:59:33.000
as well as breast tissue which stretches and moves into

2387
07:59:33.080 --> 07:59:49.360
your back, to just being aware of your chest, being

2388
07:59:56.520 --> 07:59:58.560
with whatever feeling there is.

2389
08:00:00.040 --> 08:00:00.639
In your chest.

2390
08:00:16.279 --> 08:00:23.720
When I noticed that, I focus on my chest, I

2391
08:00:24.000 --> 08:00:28.959
feel it in my back and my upper back. I mean,

2392
08:00:29.040 --> 08:00:31.959
I guess the obvious reason would be because you know,

2393
08:00:32.000 --> 08:00:42.720
I'll breathe in in then it stretches my chest and

2394
08:00:43.080 --> 08:00:56.959
my back at the same time. It feels it feels okay,

2395
08:01:03.720 --> 08:01:08.520
doesn't feel I got a little bit of pain in

2396
08:01:08.639 --> 08:01:16.560
my right chest, a little bit, not pain, but little discomfort,

2397
08:01:16.680 --> 08:01:26.720
maybe stiffness possibly, I don't know. I noticed my shoulders

2398
08:01:26.759 --> 08:01:35.680
are also wanting to flex for some reason. I think

2399
08:01:35.720 --> 08:01:44.080
that's probably part of my upper back. That connection between

2400
08:01:44.200 --> 08:01:48.319
my shoulders and my upper back because I can move

2401
08:01:48.400 --> 08:01:55.720
my shoulders and stretch the muscles in my back, moving

2402
08:01:55.759 --> 08:02:02.200
the shoulders backwards or up, which then moves I think

2403
08:02:02.279 --> 08:02:18.159
it's the scapulous in your back. It feels quite nice. Actually,

2404
08:02:23.520 --> 08:02:26.680
a good thing about this is you can, if you

2405
08:02:26.840 --> 08:02:40.759
want to, you can just flex or stimulate the various

2406
08:02:41.000 --> 08:02:48.479
muscles in your body gently in order to get more

2407
08:02:48.520 --> 08:02:58.799
of a sense of how they feel. And when you're relaxing,

2408
08:03:03.639 --> 08:03:07.680
when you do tense and muscle and you let it

2409
08:03:07.840 --> 08:03:15.200
go and you let it relax, it relaxes way more

2410
08:03:16.840 --> 08:03:26.880
than it would normally. That you have to feel that

2411
08:03:26.959 --> 08:03:30.799
you're able to do that. There's no point doing it

2412
08:03:31.000 --> 08:03:36.840
if there's an issue with the per part of your body.

2413
08:03:40.319 --> 08:03:46.880
You need to be gentle with yourself at all times

2414
08:03:49.520 --> 08:04:01.040
when relaxing deeply. It's important to be kind to yourself.

2415
08:04:08.599 --> 08:04:17.080
As you notice your mind. How much has your mind

2416
08:04:17.400 --> 08:04:44.639
slowed down since we started this recording, How came and

2417
08:04:44.880 --> 08:04:56.240
peaceful is your mind right now? We have nothing to

2418
08:04:56.319 --> 08:05:06.200
think about and just my voice to listen to. Because

2419
08:05:06.319 --> 08:05:17.240
you know, the intention behind this recording is relaxation at

2420
08:05:17.279 --> 08:05:23.720
the very least, for you to feel more relaxed at

2421
08:05:23.759 --> 08:05:27.119
the end of the recording than you did at the beginning,

2422
08:05:32.279 --> 08:05:40.919
at the very least, for your mind to slow down

2423
08:05:43.799 --> 08:05:56.000
because your body continues to relax, because that's.

2424
08:05:56.080 --> 08:05:56.639
What you.

2425
08:05:58.240 --> 08:06:19.240
Want to happen. That's what you expect to happen, for relaxation,

2426
08:06:22.560 --> 08:06:38.040
to fill your body, maybe calm in your mind to

2427
08:06:38.200 --> 08:06:51.560
the point of boredom. When you start maybe to drift

2428
08:06:57.159 --> 08:07:33.400
away breasting, it's almost as if you're moving further away

2429
08:07:33.720 --> 08:07:41.319
from your body in your mind, just leaving that there,

2430
08:07:49.279 --> 08:07:53.599
kind of liking it an escape pod in the spaceship

2431
08:07:53.959 --> 08:07:57.639
and movie, a space movie, you know, when against a

2432
08:07:57.720 --> 08:08:04.439
little part in it, since the man far away from

2433
08:08:04.520 --> 08:08:52.799
the spaceship, safe to dream and continue to relax, to

2434
08:08:52.919 --> 08:09:13.639
drift in so slow.

2435
08:09:26.520 --> 08:09:27.400
And be so.

2436
08:09:43.680 --> 08:09:44.919
So rare.

2437
08:09:57.959 --> 08:09:58.759
And p so.

2438
08:10:19.840 --> 08:10:35.080
And focusing on the feeling of those individual parts your body.

2439
08:10:36.080 --> 08:10:53.720
That's a relaxing One by one, you may find that

2440
08:10:58.080 --> 08:11:07.720
every now and then you realize that you aren't listening

2441
08:11:09.479 --> 08:11:19.799
to my voice because your mind started to imagine something different,

2442
08:11:21.200 --> 08:11:31.599
maybe started to almost move into some kind of a

2443
08:11:31.919 --> 08:11:40.799
dreamy state, and then you become aware of my voice again.

2444
08:11:44.400 --> 08:11:50.959
And even though you may want to focus on my voice,

2445
08:11:51.680 --> 08:11:59.080
you may also wish to allow your mind to just

2446
08:11:59.439 --> 08:12:19.319
drift naturally into that space of comfort and safety. As

2447
08:12:19.400 --> 08:12:36.880
you feel more, comfort spreading through your body like a

2448
08:12:37.080 --> 08:12:51.479
warm blanket covering you gently, keeping your body at just

2449
08:12:54.200 --> 08:13:11.680
the perfect temperature. And even if you can hear background sounds,

2450
08:13:17.240 --> 08:13:29.720
they just don't seem to matter anymore. There's that sensor

2451
08:13:32.439 --> 08:13:49.279
peace spreads through your mind like a gentle breeze, yet

2452
08:13:49.439 --> 08:14:01.919
strong enough to blow away all negativity, strong enough to

2453
08:14:05.360 --> 08:14:15.479
remove from your mind any anxiety or stress that was

2454
08:14:15.680 --> 08:14:30.799
there before, and blow away any other thoughts or feelings

2455
08:14:31.200 --> 08:14:56.599
that just don't fit with the sense relaxation that is

2456
08:14:56.880 --> 08:15:22.479
feeling body and your mind. Unless you focus on your

2457
08:15:22.599 --> 08:15:30.200
mind and count down from ten down to one, and

2458
08:15:30.360 --> 08:15:47.240
with each number you hear, your mind will become slightly

2459
08:15:52.759 --> 08:16:07.759
more relaxed, just slightly from ten down to nine, just

2460
08:16:07.919 --> 08:16:15.200
a slight movement, from nine down to eight, just another

2461
08:16:17.119 --> 08:16:31.880
small change in how you feel. Eight down to seven.

2462
08:16:34.639 --> 08:16:40.040
That feeling is a gap, almost like a gap that

2463
08:16:40.400 --> 08:16:50.080
starts to get wider, the gap between those feelings that

2464
08:16:50.279 --> 08:16:57.200
you used to have in your mind compared to the

2465
08:16:57.360 --> 08:17:04.880
feelings you have, the growing now feelings of comfort and

2466
08:17:05.159 --> 08:17:16.840
security and confidence, and the gap becomes wider, eight, down

2467
08:17:16.959 --> 08:17:23.759
to seven, seven, down to six, and when you get

2468
08:17:23.799 --> 08:17:30.840
to five, the mind will start to have a certain

2469
08:17:32.279 --> 08:17:43.840
physical sensation, most like there's a magnet outside of your

2470
08:17:43.959 --> 08:17:50.759
head sucking the tension and the stress and any remaining

2471
08:17:51.880 --> 08:17:58.240
feelings that you don't want, sucking them out through your skull.

2472
08:18:04.040 --> 08:18:05.520
And then down to four.

2473
08:18:07.319 --> 08:18:14.119
You can start to really experience that sense of not

2474
08:18:14.400 --> 08:18:24.599
just emptiness, but space, a place full of fresh air,

2475
08:18:29.479 --> 08:18:36.159
the place where you can stretch. It's almost as if

2476
08:18:36.279 --> 08:18:40.319
as you go down to four and three, your mind

2477
08:18:40.479 --> 08:18:52.439
is expanding with this sense of peace and tranquility growing

2478
08:18:55.279 --> 08:19:02.759
it moves down to when you get to one, your

2479
08:19:02.919 --> 08:19:14.680
mind just feels exactly how you want to feel. It's

2480
08:19:14.720 --> 08:19:32.400
almost a perfect feeling, maybe the sensation that you'd like

2481
08:19:32.639 --> 08:19:45.560
to keep a place that's safe, where nothing can affect

2482
08:19:45.680 --> 08:20:01.759
you at all, and you can stay in that that

2483
08:20:02.080 --> 08:20:10.080
space of comfort and confidence, confident in your own ability

2484
08:20:12.520 --> 08:20:19.040
to create this space and this feeling of comfort within

2485
08:20:19.279 --> 08:20:24.479
your own mind just by counting from ten.

2486
08:20:26.119 --> 08:20:26.799
Down to one.

2487
08:20:31.360 --> 08:20:35.919
And this is something that you can do yourself when

2488
08:20:35.959 --> 08:20:43.200
you're on your own, the time when you can maybe

2489
08:20:43.439 --> 08:20:52.040
sit down, maybe just for a few minutes, close your eyes,

2490
08:20:55.840 --> 08:21:07.479
just count slowly from ten down to one and re

2491
08:21:07.759 --> 08:21:20.680
experience these feelings in your mind. And when you feel

2492
08:21:20.799 --> 08:21:30.279
that way in your mind, your body copies your mind,

2493
08:21:36.119 --> 08:21:42.040
and the feeling is spread through your spine and your

2494
08:21:42.200 --> 08:21:50.000
nervous system into every part of your body, travels through

2495
08:21:50.080 --> 08:22:04.279
your bloodstream, heathing and relaxing every particle of your existence.

2496
08:22:17.000 --> 08:22:21.000
Now we can we can practice this a few times

2497
08:22:25.680 --> 08:22:28.680
before the end of the recording, and then you can

2498
08:22:30.200 --> 08:22:36.119
practice on your own. And each time you count for

2499
08:22:36.439 --> 08:22:48.880
ten about one, the feelings of comfort, calmness, and deep

2500
08:22:50.919 --> 08:23:08.040
deep relaxation becomes stronger and deeper feeling your mind and

2501
08:23:08.159 --> 08:23:17.880
your brain. With these positive chemicals, the spread throughout your body,

2502
08:23:19.439 --> 08:23:28.080
relaxing you so quickly, relaxing your whole body and mind

2503
08:23:31.040 --> 08:23:39.319
so very, very easily, just by counting.

2504
08:23:40.360 --> 08:23:41.240
From ten.

2505
08:23:43.880 --> 08:23:44.680
Down to one.

2506
08:23:49.799 --> 08:23:51.080
So we're going to do it now.

2507
08:23:51.959 --> 08:23:55.880
I'm going to count from ten down to one. I'd

2508
08:23:56.080 --> 08:24:00.400
like you to repeat the number after me. So when

2509
08:24:00.439 --> 08:24:09.000
I say ten, you can just repeat to yourself ten.

2510
08:24:14.639 --> 08:24:23.959
Just notice, be aware of how you feel in your

2511
08:24:24.119 --> 08:24:33.639
mind and your body. Then when I say nine, you

2512
08:24:33.759 --> 08:24:49.560
can repeat to yourself nine again, noticing the increase in

2513
08:24:49.799 --> 08:24:57.720
comfort and calmness, in your mind and in your body

2514
08:25:03.720 --> 08:25:13.159
the same. Want to say eight, I want to say seven, six,

2515
08:25:15.599 --> 08:25:30.040
I want to say five, four, when I say three, two,

2516
08:25:34.400 --> 08:25:48.200
and lastly want to say one. You can beat that number. Now.

2517
08:25:48.319 --> 08:25:53.919
Of course, when you do this on your own without

2518
08:25:54.040 --> 08:25:59.000
listening to me, you can say the numbers or whatever

2519
08:26:00.639 --> 08:26:09.080
speed that you feel is necessary for you, so you

2520
08:26:09.240 --> 08:26:15.200
can adapt. So you feel you want to say the

2521
08:26:15.360 --> 08:26:22.880
numbers ten down to one faster than I do, then

2522
08:26:22.919 --> 08:26:25.799
you go ahead and do that. Or if you feel

2523
08:26:26.639 --> 08:26:29.759
when you do it yourself that you'd like to have

2524
08:26:30.319 --> 08:26:38.360
more more space between the numbers, maybe take a lot

2525
08:26:38.560 --> 08:26:46.159
longer to get from ten all the way down to one,

2526
08:26:50.360 --> 08:27:03.360
that's your choice also to do. So I'm gonna count

2527
08:27:03.479 --> 08:27:04.759
from ten down.

2528
08:27:04.639 --> 08:27:13.599
To one, and when I get to one, that will

2529
08:27:13.680 --> 08:27:14.919
be the end of.

2530
08:27:15.040 --> 08:27:21.759
This recording, unless, of course, you're listening with music, and

2531
08:27:21.919 --> 08:28:34.799
the music will continue. Ten ninety.

2532
08:29:08.000 --> 08:30:18.439
Four Assasso.

2533
08:31:35.479 --> 08:33:24.000
USA, twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven, ten, nine, eight, seven, six, five, four,

2534
08:33:28.279 --> 08:33:56.520
three two one. Now open your eyes, noticing how you

2535
08:33:56.680 --> 08:34:05.040
physically feel having counted down from twenty to one, allowing

2536
08:34:05.840 --> 08:34:10.279
stress and tension to leave through your fingertips and your toes,

2537
08:34:11.799 --> 08:34:16.520
and as you focus on your fingertips, maybe they feel

2538
08:34:16.520 --> 08:34:22.680
a little bit tingly, which is I suppose quite an

2539
08:34:22.720 --> 08:34:27.680
understanding considering the tension has been exiting your body through

2540
08:34:27.759 --> 08:34:36.680
your fingertips. So now I'm going to count from twenty

2541
08:34:36.759 --> 08:34:43.639
down to one again. This time you get to feel

2542
08:34:43.799 --> 08:34:50.200
relief of tension and stress and the anxiety.

2543
08:34:49.639 --> 08:34:50.240
That you may have.

2544
08:34:54.880 --> 08:35:03.279
Leaving through your stomach. Just leaving through your stomach, almost

2545
08:35:03.319 --> 08:35:09.080
as if it's just releasing the whole of your stomach.

2546
08:35:09.919 --> 08:35:14.759
You'll navl to just above your chest or below your chest,

2547
08:35:14.880 --> 08:35:19.439
rather so surround in your belly button area, the whole area.

2548
08:35:21.560 --> 08:35:26.159
You can feel the tension of your body where it's left,

2549
08:35:26.400 --> 08:35:31.720
just releasing from that area. And you may notice that

2550
08:35:31.840 --> 08:35:32.799
your stomach will.

2551
08:35:32.680 --> 08:35:37.119
Become very relaxed as I count down.

2552
08:35:37.919 --> 08:36:53.759
From twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,

2553
08:36:56.880 --> 08:37:06.880
five oh three.

2554
08:37:11.159 --> 08:37:16.759
Two what.

2555
08:37:21.639 --> 08:37:23.840
And you can open your eyes again if you choose,

2556
08:37:24.400 --> 08:37:28.040
or you can just keep them closed because it feels relaxing.

2557
08:37:30.360 --> 08:37:35.479
Just notice, say, your stomach, girls, I notice as your focus.

2558
08:37:35.720 --> 08:37:40.840
Just do a little scan of your body, not to

2559
08:37:40.919 --> 08:37:54.080
say your body fels, focusing on the upper body, back, chest, stomach, lags, arms, hands, feet,

2560
08:37:57.080 --> 08:38:04.040
just noticing, and you know, you may start to feel

2561
08:38:06.520 --> 08:38:10.319
more of a sense of tiredness, which may be the

2562
08:38:10.439 --> 08:38:16.799
reason you listening to this recording because you would like to.

2563
08:38:18.439 --> 08:38:21.119
Let go completely of everything.

2564
08:38:23.119 --> 08:38:30.759
And dread off into a nice, natural, calm.

2565
08:38:30.720 --> 08:38:41.400
Relaxing sleep. So now we're going to.

2566
08:38:41.479 --> 08:38:51.000
Focus on your forehead, and if you choose, you can

2567
08:38:51.119 --> 08:38:55.959
incorporate your eyes in this focus as well. So your

2568
08:38:56.040 --> 08:39:02.599
forehead and your eyes, it's that an area basically almost

2569
08:39:02.680 --> 08:39:05.159
as if you were wearing a mask.

2570
08:39:05.000 --> 08:39:05.639
You know, like a.

2571
08:39:07.599 --> 08:39:13.000
I don't know, a Batman mask or something, or I'm

2572
08:39:13.040 --> 08:39:15.799
trying to zorro or something, you know, the kind of

2573
08:39:15.919 --> 08:39:19.000
mask that covers your eyes but also covers quite a

2574
08:39:19.040 --> 08:39:25.799
lot of the forehead. We're focusing on that area because

2575
08:39:25.840 --> 08:39:29.159
that's the area that we're now going to release tension

2576
08:39:29.360 --> 08:39:34.880
and stress from your mind and your brain, from your mind,

2577
08:39:35.040 --> 08:39:39.279
and any tension that you may have remaining in your face,

2578
08:39:40.279 --> 08:39:44.959
in your neck and your jaw, your eyes and your

2579
08:39:45.080 --> 08:39:51.799
forehead or your scalp. So basically, any tension within your

2580
08:39:51.959 --> 08:39:53.119
head area.

2581
08:39:53.439 --> 08:40:00.680
Including your mind and your brain that's going to be.

2582
08:40:00.799 --> 08:40:09.159
Released through your fullhead in your eyes as I count

2583
08:40:09.240 --> 08:40:12.000
down a game from twenty down to.

2584
08:40:12.119 --> 08:40:15.159
One now.

2585
08:40:17.439 --> 08:41:46.000
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, three.

2586
08:41:55.200 --> 08:41:55.439
One.

2587
08:42:03.759 --> 08:42:13.200
Noticing as you scan your face withdraw your eyes, the

2588
08:42:13.520 --> 08:42:22.200
cheap bones, your ears, your forehead, your scalp, in your neck,

2589
08:42:23.479 --> 08:42:25.959
the back of your neck, in the front of your neck,

2590
08:42:26.919 --> 08:42:36.080
the side of your neck, and your throat. M noticing

2591
08:42:37.439 --> 08:42:39.919
being aware of the comfort.

2592
08:42:41.720 --> 08:42:43.479
Increased be in the.

2593
08:42:45.840 --> 08:42:52.240
Relaxation, not just in your head and neck and mind,

2594
08:42:53.240 --> 08:43:02.040
also the rest of your body. Just notice how loose

2595
08:43:03.599 --> 08:43:07.680
and calm you feel, and how easily.

2596
08:43:09.360 --> 08:43:10.880
It is to just let go.

2597
08:43:13.720 --> 08:43:30.040
Completely, let go completely, how easily.

2598
08:43:37.240 --> 08:43:40.360
So I'm going to do now? Is ian to.

2599
08:43:40.479 --> 08:43:47.959
Focus on the top of your head, And am I

2600
08:43:48.040 --> 08:43:52.279
going to allow every last.

2601
08:43:53.840 --> 08:43:57.360
Piece of tension or stressed and my.

2602
08:43:59.080 --> 08:44:04.759
Lingering or hide in in your body, your mind, my head.

2603
08:44:06.080 --> 08:44:11.159
To just be sucked out on the top of your

2604
08:44:11.240 --> 08:44:22.400
head released And yeah, I wants sacked down into the clouds.

2605
08:44:24.840 --> 08:44:30.880
Imagine a bit cloud above your Head's like a whirlpool.

2606
08:44:31.639 --> 08:44:36.439
And this is can suck down tension out the top

2607
08:44:36.479 --> 08:44:40.240
of your head and just take it.

2608
08:44:40.279 --> 08:44:49.599
Away good to focus. Imagine an opening on the top

2609
08:44:49.680 --> 08:44:55.080
of your head with a tension and stress and any

2610
08:44:55.200 --> 08:44:59.599
remaining issues may be worries of concerns that have know

2611
08:45:00.200 --> 08:45:00.520
ste you.

2612
08:45:00.680 --> 08:45:04.479
Now you can all be sucked down at the top

2613
08:45:04.520 --> 08:45:05.040
of your head.

2614
08:45:06.799 --> 08:45:12.759
I've taken away as I count down again from twenty

2615
08:45:13.159 --> 08:45:46.840
down to one now twenty nineteen, eighteen, seventeen six, sting

2616
08:45:52.720 --> 08:46:51.520
fifty four eighteen thirteen, twelve, even ten, nine, eight, seven, six,

2617
08:46:55.840 --> 08:47:34.200
five four three to wa bree noticing how you feel,

2618
08:47:40.759 --> 08:47:49.319
how relaxed and calm you physically and mentally fail right now,

2619
08:47:55.000 --> 08:48:04.759
help peace so your mind feels. It feels so nice

2620
08:48:05.000 --> 08:48:11.479
to just let go, to give yourself some space to

2621
08:48:11.720 --> 08:48:23.520
breathe easily, to think calmly, just to take a break

2622
08:48:23.720 --> 08:48:32.040
from all that pointless worry concerns about things that you

2623
08:48:32.119 --> 08:48:42.200
don't need to think about right now, because this is

2624
08:48:42.400 --> 08:48:47.240
your time to let go. This is your space to

2625
08:48:47.560 --> 08:48:58.000
enjoy feeling deeply relaxed, peaceful in your mind, relaxed in

2626
08:48:58.119 --> 08:49:07.880
your body. I can feel so good, so nice to

2627
08:49:08.279 --> 08:49:16.119
just not have to do anything to be able to

2628
08:49:17.439 --> 08:49:27.319
really enjoy that serenity that comes of letting go completely,

2629
08:49:29.479 --> 08:49:31.799
that peacefulness that comes with.

2630
08:49:38.520 --> 08:49:39.880
Being in this.

2631
08:49:41.720 --> 08:49:51.759
Peaceful space. And you can keep this sense of calmness

2632
08:49:52.599 --> 08:49:53.680
for as long.

2633
08:49:53.439 --> 08:49:54.520
As you choose.

2634
08:50:02.560 --> 08:50:08.279
If you choose to drift off into a deep, healing,

2635
08:50:08.639 --> 08:50:17.360
natural sleep, then you can do that. It's completely up

2636
08:50:17.479 --> 08:50:26.880
to you, and you can keep this feeling of calmness physically,

2637
08:50:27.040 --> 08:50:32.759
mean in your mind, as long as you choose to

2638
08:50:32.919 --> 08:50:48.240
feel completely relaxed, completely relaxed. And I'd like you to

2639
08:50:48.720 --> 08:51:02.639
make up your mind that you're going to relax, and

2640
08:51:02.639 --> 08:51:05.880
I want to explore that with you. What it feels

2641
08:51:06.040 --> 08:51:12.840
like when you actually decide that you're going to relax,

2642
08:51:14.520 --> 08:51:21.119
not forcing yourself, but giving yourself that. Yes, it is

2643
08:51:21.200 --> 08:51:26.200
a command, really, isn't it. When you're telling yourself relax

2644
08:51:28.400 --> 08:51:33.639
in a gentle but firm way that only you can

2645
08:51:33.759 --> 08:51:37.240
really tell yourself in that way.

2646
08:51:38.119 --> 08:51:40.080
You can't really have someone else saying to you, now

2647
08:51:40.119 --> 08:51:46.599
it relax, relax, you know, and it needs to be gentle,

2648
08:51:46.759 --> 08:51:47.279
but you can't.

2649
08:51:47.439 --> 08:51:54.560
Someone else can't really have the same the same kind

2650
08:51:54.680 --> 08:52:02.240
of influence or power that you have over your own

2651
08:52:03.479 --> 08:52:13.639
physicality over how you feel. Because when you say it

2652
08:52:14.080 --> 08:52:22.319
to yourself. It means more. It's personal, and your brain

2653
08:52:22.599 --> 08:52:27.400
and your unconscious mind and your body listens to what

2654
08:52:27.639 --> 08:52:33.639
you say. So for example, we'll test it out and

2655
08:52:33.799 --> 08:52:36.520
do a little test, a few little tests along the way,

2656
08:52:37.880 --> 08:52:43.040
and you can get more of an idea of the force,

2657
08:52:44.000 --> 08:52:50.680
a positive force that you can have in creating a

2658
08:52:50.880 --> 08:52:54.840
sense of comfort and relaxation in your body and your

2659
08:52:54.919 --> 08:52:57.479
mind quite quickly.

2660
08:52:58.959 --> 08:53:02.279
Just by you mhmm telling yourself.

2661
08:53:03.599 --> 08:53:11.639
To relax. So I'm going to start by it's focus

2662
08:53:11.759 --> 08:53:17.479
on your hands. To focus on your hands and just

2663
08:53:17.599 --> 08:53:23.959
tell your hands to relax, and just say relax. As

2664
08:53:24.000 --> 08:53:29.919
you focus on your hands, you could say my hands

2665
08:53:30.159 --> 08:53:35.400
are relaxed, or I want my hands to relax. I

2666
08:53:35.479 --> 08:53:41.840
think if you actually do it directly by focusing and

2667
08:53:42.000 --> 08:53:46.319
imagining that your hands can hear what you're saying.

2668
08:53:46.159 --> 08:53:48.639
You know, like they've got little ears, which is a

2669
08:53:48.680 --> 08:53:49.119
little weird.

2670
08:53:51.720 --> 08:54:03.279
So talking to your hands and just say relax, medicine.

2671
08:54:08.720 --> 08:54:10.439
How your hands start to relax.

2672
08:54:22.840 --> 08:54:26.319
Now focus on your eyes and tell your eyes to relax.

2673
08:54:27.479 --> 08:54:32.279
You're just saying the same word relax. And find the

2674
08:54:32.479 --> 08:54:39.880
right tone for you. You know, I might say relax,

2675
08:54:40.560 --> 08:54:48.680
but you you might say relax or relax. You know,

2676
08:54:49.000 --> 08:54:54.639
you might say it differently to yourself, and that's important

2677
08:54:55.520 --> 08:55:01.880
for you to gauge what feels right for you. Just

2678
08:55:02.040 --> 08:55:07.000
tell your eyes to relax, whilst focusing on your eyes,

2679
08:55:07.520 --> 08:55:12.200
your eyelids, the muscles around your eyes, your eyebrows, and

2680
08:55:12.479 --> 08:55:47.959
just tell your eyes directly relax. Now. Now, I just

2681
08:55:48.080 --> 08:55:58.360
did that myself, and sometimes you may feel that you

2682
08:55:58.560 --> 08:56:03.959
need a bit more time or the different parts to relax,

2683
08:56:04.840 --> 08:56:08.720
you know, because I start talking again and maybe that

2684
08:56:08.919 --> 08:56:12.560
part hasn't relaxed fully. But what happened is that it

2685
08:56:12.560 --> 08:56:14.479
will just continue to relax.

2686
08:56:14.200 --> 08:56:15.200
Even though I'm talking.

2687
08:56:16.799 --> 08:56:22.560
And that's happening with my eyes. Something else I noticed

2688
08:56:22.680 --> 08:56:27.360
is when I started focusing on my eyes, that actually

2689
08:56:28.119 --> 08:56:29.439
almost became.

2690
08:56:29.159 --> 08:56:31.319
They got worse before they got better in a way.

2691
08:56:32.040 --> 08:56:35.119
So I felt a degree of tension growing in my

2692
08:56:35.240 --> 08:56:41.200
eyes and then disappearing. So I think what that was

2693
08:56:41.319 --> 08:56:46.479
really was just ME becoming more aware of the tension

2694
08:56:47.599 --> 08:56:52.479
that was already there that I wasn't focused on it before,

2695
08:56:53.759 --> 08:57:01.880
so I wasn't really acknowledging it or really conscious to

2696
08:57:02.119 --> 08:57:15.200
those feelings. Yeah, my eyes are still continuing to relax,

2697
08:57:15.840 --> 08:57:21.479
as well as my hands. Actually my hands have got

2698
08:57:21.560 --> 08:57:27.720
a certain kind of energy, like not buzzing, but I

2699
08:57:27.840 --> 08:57:32.919
can kind of fuel a degree of energy in my hands.

2700
08:57:36.119 --> 08:57:38.439
Maybe that's where the tension is being released.

2701
08:57:40.360 --> 08:57:49.759
Maybe that's the cause in that the next part, I

2702
08:57:49.840 --> 08:57:51.840
think we should focus on the back of the neck.

2703
08:57:52.560 --> 08:57:57.759
That's a part is quite often well for me, holds tension.

2704
08:57:57.799 --> 08:58:00.599
I don't know about it for yourself, I think it's

2705
08:58:00.680 --> 08:58:05.400
quite a standard place where tension is sometimes held.

2706
08:58:06.959 --> 08:58:10.119
So and I'm doing.

2707
08:58:10.240 --> 08:58:12.840
Exactly what you're doing as you do it as well,

2708
08:58:13.000 --> 08:58:16.919
so I'm telling my body parts to relax as well.

2709
08:58:17.720 --> 08:58:19.119
So if you tell your neck at.

2710
08:58:19.040 --> 08:58:21.560
The back of your neck, focus on the back of

2711
08:58:21.639 --> 08:58:28.119
your neck, and just say relax in your.

2712
08:58:28.040 --> 08:58:31.000
Own words, in your own tone, in your own voice.

2713
08:58:31.680 --> 08:58:33.720
You can say out loud, or you can just say

2714
08:58:33.720 --> 08:58:39.240
it to yourself internally. But you're focusing, and you're saying

2715
08:58:39.319 --> 08:58:43.520
it literally to the back of your neck, as.

2716
08:58:43.400 --> 08:58:46.560
If the back of your neck can actually hear what

2717
08:58:46.759 --> 08:58:53.840
you're saying. So do that now, Just say relax to

2718
08:58:53.880 --> 08:58:56.720
the back of your neck, and I'll do the same.

2719
08:59:35.560 --> 08:59:39.400
And what I noticed, and you may have had similar thing.

2720
08:59:40.799 --> 08:59:43.720
Is even though I was focusing on the back of

2721
08:59:43.799 --> 08:59:55.159
my neck. Other parts started to I don't know, show

2722
08:59:55.240 --> 08:59:58.400
themselves to me or maybe because they want to be

2723
08:59:58.520 --> 09:00:02.360
relaxed as well. But I started noticing the feelings in

2724
09:00:02.439 --> 09:00:06.360
my shoulders, attension in my shoulders and in my upper back.

2725
09:00:09.439 --> 09:00:13.599
Whether that was because my back of my neck was

2726
09:00:13.680 --> 09:00:19.599
saying I'm pretty much okay, it's the other parts that

2727
09:00:19.799 --> 09:00:28.840
need attention, but my lobe, my back of my neck

2728
09:00:28.959 --> 09:00:32.479
is still relaxing. But I just became more.

2729
09:00:32.400 --> 09:00:39.439
Aware of other parts that needed attention. Now, this might happen,

2730
09:00:39.599 --> 09:00:44.479
and it's not. It doesn't mean that it's going any wrong.

2731
09:00:44.599 --> 09:00:51.080
It just means you're being notified of more places that

2732
09:00:51.279 --> 09:00:57.599
also want to feel relaxed. So I'm going to focus

2733
09:00:57.919 --> 09:01:01.720
on my upper back. So you can do the same,

2734
09:01:03.479 --> 09:01:08.080
even if you don't have any feelings of tension that

2735
09:01:08.319 --> 09:01:12.799
obvious in your upper back, if you just focus on

2736
09:01:12.880 --> 09:01:18.319
your back and the whole area from the shoulder blades

2737
09:01:18.520 --> 09:01:23.080
down to the middle of your back and the spine.

2738
09:01:24.599 --> 09:01:27.080
And with me, it's more the shoulder blades.

2739
09:01:26.799 --> 09:01:36.159
That are more Yeah, that's the parts that really sort

2740
09:01:36.200 --> 09:01:37.599
of given me.

2741
09:01:39.319 --> 09:01:40.040
The nod.

2742
09:01:41.560 --> 09:01:43.599
That it needs to relax in the sounds, going to

2743
09:01:43.680 --> 09:01:47.479
ask that part to relax and you can do the same. Now,

2744
09:01:58.720 --> 09:01:59.919
relax your upper back.

2745
09:02:12.200 --> 09:02:14.080
There's something strange happened there.

2746
09:02:14.599 --> 09:02:14.880
And this.

2747
09:02:16.360 --> 09:02:17.240
Often happens.

2748
09:02:17.319 --> 09:02:18.200
I've been doing this for.

2749
09:02:21.119 --> 09:02:29.080
Sixteen years or something, and often I'm one surprised but amazed,

2750
09:02:29.119 --> 09:02:35.040
really bad. There can be a feeling. So when I

2751
09:02:35.200 --> 09:02:38.680
was focusing on the back of my neck, my upper

2752
09:02:38.759 --> 09:02:43.639
back was starting to feel quite stressed and in need

2753
09:02:43.759 --> 09:02:49.119
of attention. As soon as I started talking to you

2754
09:02:49.360 --> 09:02:54.560
about my upper back and talking about, you know, getting

2755
09:02:54.599 --> 09:02:59.360
ready to ask the upper back to relax, like the

2756
09:02:59.439 --> 09:03:05.040
back already started to relax. It's almost as if it

2757
09:03:05.200 --> 09:03:15.439
doesn't need to hear the words, just needs attention, just

2758
09:03:15.639 --> 09:03:27.439
needs to be noticed. And that is something that often

2759
09:03:27.639 --> 09:03:34.639
happens in this type of situation. Is when you start

2760
09:03:35.720 --> 09:03:40.720
to relax, a couple of parts of your body, as

2761
09:03:40.759 --> 09:03:47.200
we've done with our hands, the eyes, the eyelids, and.

2762
09:03:47.439 --> 09:03:56.560
Now back of the neck, top of the bag, the bag,

2763
09:03:57.880 --> 09:03:58.360
the rest of.

2764
09:03:58.400 --> 09:04:05.799
The body seems to just take notice and decide in

2765
09:04:05.919 --> 09:04:13.639
its own way to start relaxing. Other parts of your

2766
09:04:13.680 --> 09:04:24.119
body start to just become looser. I suppose it's kind

2767
09:04:24.159 --> 09:04:27.680
of like a bit of an avalanche, you know, the

2768
09:04:27.759 --> 09:04:31.080
little ball starts rolling, and before you know it, the

2769
09:04:31.159 --> 09:04:32.479
whole of your body.

2770
09:04:32.279 --> 09:04:34.599
Is completely relaxed and can't.

2771
09:04:43.439 --> 09:04:51.040
And if you focus on your face, you focus on

2772
09:04:51.119 --> 09:04:59.680
your eyes, the eyelids, your eyebrows, and the muscles around

2773
09:04:59.759 --> 09:05:09.360
your eyes. Maybe you start to notice that your forehead

2774
09:05:09.680 --> 09:05:14.319
is more relaxed than it was. Maybe your face is

2775
09:05:14.400 --> 09:05:21.080
more relaxed. I would say my entire face is a

2776
09:05:21.200 --> 09:05:34.560
lot more relaxed than it was. So you're going to

2777
09:05:34.639 --> 09:05:42.279
focus now on your shoulders again, just like before. Just

2778
09:05:42.439 --> 09:05:45.639
tell your shoulders. I mean, you can do them in

2779
09:05:45.720 --> 09:05:48.479
the ditchity. You can do the right shoulder and the shoulder.

2780
09:05:50.040 --> 09:05:52.200
I just can't do both at the same time.

2781
09:05:54.240 --> 09:05:57.479
Just tell your shoulders and you focus on them in

2782
09:05:57.599 --> 09:06:04.319
your mind, focus on you feel maybe you can see

2783
09:06:04.439 --> 09:06:11.360
them in your mind's eye. Just tell your shoulders.

2784
09:06:14.559 --> 09:06:54.279
To relax as nice as they relax.

2785
09:07:04.720 --> 09:07:09.800
But I do notice, I mean, especially with my back,

2786
09:07:12.519 --> 09:07:19.120
is the connection between the different parts the back, the shoulders, the.

2787
09:07:19.279 --> 09:07:27.879
Neck being all connected and being such.

2788
09:07:28.440 --> 09:07:34.080
A large part of your body, it's almost hard to

2789
09:07:34.239 --> 09:07:42.480
separate them from each other. And my lower back has

2790
09:07:42.559 --> 09:07:44.400
starting to relax on the same.

2791
09:07:50.400 --> 09:07:55.120
Maybe I'm going too slow and that could be an

2792
09:07:55.160 --> 09:07:57.720
issue because we will.

2793
09:07:57.599 --> 09:08:03.959
Go at different speeds. And the idea at the beginning

2794
09:08:04.040 --> 09:08:06.360
of this recording was for you to be able to

2795
09:08:06.639 --> 09:08:23.000
just say to yourself, relax without focusing on any particular

2796
09:08:23.199 --> 09:08:28.959
part of your body. Because when you know that tearing

2797
09:08:29.080 --> 09:08:38.239
your hands to relax, then your hands relax.

2798
09:08:40.839 --> 09:08:41.639
You tell your.

2799
09:08:42.319 --> 09:08:49.639
Eyelids and your eyes, the muscles around your eyes and

2800
09:08:49.720 --> 09:08:56.639
your eyebrows to relax, and they.

2801
09:08:56.599 --> 09:09:16.080
Relax till the back of your neck relax and relaxes.

2802
09:09:23.400 --> 09:09:43.080
Until you're out back to relax, and it relaxes.

2803
09:09:50.800 --> 09:09:51.519
He'd tell your.

2804
09:09:51.559 --> 09:10:30.519
Shoulders to relax, and they relaxed, and you told your

2805
09:10:30.599 --> 09:10:31.639
hands to relax.

2806
09:10:32.400 --> 09:10:37.239
They relaxed, and they continued to relax.

2807
09:10:43.080 --> 09:10:48.720
And you told your eyelids, the muscles around your eyes,

2808
09:10:49.760 --> 09:10:55.199
your eyebrows to relax. They relaxed.

2809
09:10:58.199 --> 09:11:08.879
And continued mhm, to relax. And you told at the

2810
09:11:08.919 --> 09:11:12.080
back of your neck, got this on the back of

2811
09:11:12.160 --> 09:11:12.760
your neck.

2812
09:11:16.239 --> 09:11:28.160
And told it to relax, be relaxed, and continued to relax.

2813
09:11:36.360 --> 09:11:45.440
And you told your up back to relax, be relaxed

2814
09:11:46.040 --> 09:11:47.440
and continued.

2815
09:11:49.360 --> 09:11:50.040
To relax.

2816
09:11:58.360 --> 09:12:03.919
That's what your shoulders. You tell your shoulders to relax.

2817
09:12:04.279 --> 09:12:04.800
In your.

2818
09:12:07.480 --> 09:12:27.199
Shoulders relaxed, and continued to relax. And it's not just that, it's.

2819
09:12:29.879 --> 09:12:34.319
That the rest of your body has also been listening

2820
09:12:36.000 --> 09:12:42.080
and their relaxation has been spreading. So from your eyes,

2821
09:12:42.440 --> 09:12:49.839
the relaxation spread to your forehead, around your face, into

2822
09:12:49.919 --> 09:13:03.720
your skin, into your jaw, into the front and sides

2823
09:13:03.879 --> 09:13:08.639
of the neck, all the way down your chest and stomach,

2824
09:13:15.519 --> 09:13:22.400
relaxed hands and shoulders and me tap through your arms,

2825
09:13:23.160 --> 09:13:28.639
relaxing the four arms, your upper.

2826
09:13:28.639 --> 09:13:44.080
Arms, elbows, your wrists, letting your God lower bag.

2827
09:13:47.160 --> 09:13:53.879
Your hips, that exploiting and just start to relax and

2828
09:13:54.080 --> 09:13:56.559
continue even the.

2829
09:13:58.080 --> 09:14:08.720
Comfort spreading through your legs all the way down to

2830
09:14:08.839 --> 09:14:18.199
your ankles, the tops of your feet, the side of

2831
09:14:18.319 --> 09:14:30.760
your feet, and the bottoms of your feet, relaxing into

2832
09:14:30.839 --> 09:14:58.279
your toes, each tone relaxing, go please, And it's your

2833
09:14:58.400 --> 09:14:59.760
body relaxes.

2834
09:15:00.760 --> 09:15:01.720
Your mind.

2835
09:15:03.080 --> 09:15:26.959
Becomes slower the way soul to the point where if

2836
09:15:27.440 --> 09:15:39.040
you choose to for the sake, you can easy do

2837
09:15:39.239 --> 09:15:54.839
that easy drift the way because there's nothing going on

2838
09:15:55.000 --> 09:15:55.639
in your mind.

2839
09:15:59.319 --> 09:16:12.000
The pray's peaceful the body, your teens.

2840
09:16:15.680 --> 09:16:45.959
Writes. With that connection between your body relaxing, the word

2841
09:16:47.599 --> 09:16:49.760
you say to yourself.

2842
09:16:51.680 --> 09:17:02.760
Relates means that you take eat to focus on just

2843
09:17:03.120 --> 09:17:07.319
one part, you can just focus on.

2844
09:17:09.319 --> 09:17:17.800
Your entire body, saying.

2845
09:17:18.000 --> 09:17:41.959
The powerful word wakes And there's uh those familiar sensations

2846
09:17:43.160 --> 09:17:56.319
of comfort spreading throughout your body, loosening.

2847
09:17:56.040 --> 09:18:06.360
And calming, and the eating every moment to your buddy

2848
09:18:09.360 --> 09:18:33.239
feeving m relaxed. All you need to do from now

2849
09:18:33.360 --> 09:18:52.879
on is just telling yourself relax. That was uh feeding

2850
09:18:53.959 --> 09:18:57.000
leaking down fool.

2851
09:19:14.959 --> 09:19:35.000
Starting now with number twenty nineteen eighteen.

2852
09:19:45.199 --> 09:20:25.160
Seventeen sixteen saaaaaaaaaaaaaaa.

2853
09:20:16.800 --> 09:21:11.120
Fifth four, Yes.

2854
09:21:45.440 --> 09:21:46.040
You well.

2855
09:26:00.279 --> 09:30:33.639
Attata I statsasa he.

2856
09:33:04.680 --> 09:33:26.239
One, so captain down from ten to one ten nine.

2857
09:33:27.720 --> 09:33:33.800
Eight seven, six.

2858
09:33:35.760 --> 09:33:38.879
Five four.

2859
09:33:41.599 --> 09:33:45.199
Three two.

2860
09:33:47.599 --> 09:33:47.839
One.

2861
09:33:54.879 --> 09:33:57.800
And maybe that was a bit too quick in order

2862
09:33:57.879 --> 09:34:06.000
to relax, maybe too fast for you. Notice the calming

2863
09:34:06.279 --> 09:34:13.120
of your body, maybe even a little bit of pressure there,

2864
09:34:13.319 --> 09:34:15.639
Like you'll count it down.

2865
09:34:15.519 --> 09:34:18.279
From ten to one. Would you expect me to do that?

2866
09:34:19.400 --> 09:34:23.080
Expect me to STI go a floppy just because you're

2867
09:34:23.160 --> 09:34:23.959
counted down.

2868
09:34:29.680 --> 09:34:33.599
You try it again, but this time I'll go this slower.

2869
09:34:35.839 --> 09:34:41.080
This time, you focus on the whole of your body

2870
09:34:42.319 --> 09:34:49.360
before we fever with some relegs. Just notice how your

2871
09:34:49.400 --> 09:35:04.800
body does start to feel more relaxed every number that

2872
09:35:04.919 --> 09:35:05.800
I count down.

2873
09:35:09.080 --> 09:35:15.559
Ten nine.

2874
09:35:21.080 --> 09:35:36.839
Eight seven, six.

2875
09:35:45.000 --> 09:35:56.199
Five four.

2876
09:36:03.360 --> 09:36:51.599
Three. I just noticed how.

2877
09:36:53.800 --> 09:36:54.360
How you feel?

2878
09:36:54.440 --> 09:36:56.680
Generally anybody feels.

2879
09:37:01.080 --> 09:37:01.319
Yeah.

2880
09:37:03.000 --> 09:37:10.720
It's not necessarily even about yeah, counting down from ten

2881
09:37:10.839 --> 09:37:11.279
to one.

2882
09:37:14.239 --> 09:37:18.239
It's that space that you have, that.

2883
09:37:20.839 --> 09:37:35.279
Space between being active physically or mentally.

2884
09:37:36.160 --> 09:37:36.680
It's just.

2885
09:37:41.360 --> 09:37:46.519
Sitting and writing down, just doing there, not doing anything,

2886
09:37:46.720 --> 09:37:53.360
not saying anything, not deeding to think about anything. So

2887
09:37:53.480 --> 09:37:57.080
it opens up a space, you know, a bit of

2888
09:37:57.120 --> 09:38:08.160
a space, the gap. And the more I camped.

2889
09:38:07.919 --> 09:38:12.440
Down from tens of mons, the bigger that gap becomes.

2890
09:38:15.480 --> 09:38:21.879
So there's that gap of calmness, of comfort and relaxation.

2891
09:38:27.839 --> 09:38:40.160
It's a nice feeling and it moves those stresses or

2892
09:38:40.720 --> 09:38:44.480
discomforts physically or emotionally, moves.

2893
09:38:46.440 --> 09:38:46.839
Away.

2894
09:38:53.639 --> 09:38:54.599
Allows you.

2895
09:38:57.279 --> 09:39:05.480
To just slow down someoney.

2896
09:39:05.639 --> 09:39:09.480
Count again from ten down to one, and notice that

2897
09:39:10.599 --> 09:39:18.760
gap widening, the gap, and as it widens, it's almost

2898
09:39:18.959 --> 09:39:24.599
like the stress and attention falls into the gap.

2899
09:39:38.080 --> 09:40:03.879
It gives you that distance, that space. Now ten nine five.

2900
09:40:09.279 --> 09:40:21.360
Seven, six.

2901
09:40:33.800 --> 09:40:45.800
Five four.

2902
09:41:03.800 --> 09:41:04.080
Three.

2903
09:41:51.239 --> 09:41:51.760
How did you.

2904
09:41:54.000 --> 09:41:54.800
What did you do?

2905
09:41:57.239 --> 09:42:22.120
Now? Can you notice? Are you feeling calm? Do you

2906
09:42:22.319 --> 09:42:53.199
feel that? Oh? Relax now focus on the ls just alix.

2907
09:43:09.239 --> 09:43:29.360
You're just gonna start with focusing on your thighs. Of course,

2908
09:43:29.480 --> 09:43:34.400
it's not the most exciting thing to be doing, because

2909
09:43:37.760 --> 09:43:40.680
I'm sure like most of your body is not not

2910
09:43:40.839 --> 09:43:56.720
going on. Just focusing the whole of your thighs, the

2911
09:43:56.839 --> 09:44:03.599
tops of your finds, designs, eyes, the bottoms that of

2912
09:44:03.720 --> 09:44:11.199
thies out of dism inner. Thus basically the hold of

2913
09:44:11.440 --> 09:44:23.599
fire that leads into your head and goes down to net.

2914
09:44:28.879 --> 09:44:37.959
Now this is a big area. The area base wrong

2915
09:44:39.199 --> 09:44:44.199
would be the strongest muscles in your body and thighs.

2916
09:44:54.400 --> 09:44:55.239
I don't think we.

2917
09:44:57.000 --> 09:45:09.879
Perhaps do potential to a client, but I have something

2918
09:45:11.879 --> 09:45:32.360
knowledge how import that wise are to alliance, how much

2919
09:45:35.000 --> 09:45:48.680
they actually do to us or for alliance, and the

2920
09:45:49.239 --> 09:45:50.400
way things.

2921
09:45:50.040 --> 09:45:50.879
That really were.

2922
09:45:53.959 --> 09:45:55.800
I think that we're more than a body.

2923
09:45:55.599 --> 09:46:24.599
Parts, especially as Excisa di lut shows.

2924
09:46:18.680 --> 09:46:19.080
Thank you.

2925
09:46:22.160 --> 09:46:22.839
Gratitude.

2926
09:46:26.040 --> 09:46:27.160
What have I to do?

2927
09:46:34.360 --> 09:46:42.519
I'm go this may so take my life, should to

2928
09:46:43.800 --> 09:47:00.720
God hatream it's part to say suppose as with a.

2929
09:47:08.639 --> 09:47:22.400
Look that's something sweet

2930
09:47:29.480 --> 09:47:29.519
H