June 19, 2025

(no music) (10 hours) SNAKE PHOBIA - Let me bore your Phobia away #2 (19th June 2025)

(no music) (10 hours) SNAKE PHOBIA - Let me bore your Phobia away #2 (19th June 2025)
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WEBVTT

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Hello and welcome. My name's Jason Newland. This is going

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to be a phobia recording. Yeah, a phobia recording. So

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I don't know whether to focus on a particular phobia

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or just generalize it. I will decide at some point

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during a recording. So please only listen when you can

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safety close your eyes. This isn't a sleep recording, although

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you might find yourself falling asleep because apparently my voice

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is not the most exciting voice. It's not well, a

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different a stimulation maybe, but it's not doesn't apparently get

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people feeling wide awake. Oh well, I'll put up with it.

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I don't mind, so, h okay, I'm going to have that.

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It's going to be a phobia of a phobia of snakes.

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Let's do a phobia of snakes. So, of course I

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don't know where the phobia. If you've got phobia snakes,

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where it comes from. I'll put snake phobia in the title,

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so don't worry. So I guess only people with snake

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phobias would listen. The first question is what's the likelihood

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of you actually seeing a snake? Now, if you live

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in the country where I live, it's really unlikely It's

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about as likely as seeing an elephant. You know, it's

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just not likely to happen. I mean, we do have snakes,

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grass snakes and adders and things like that, but I

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think I've only ever seen one in the wild once

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when I was a kid. I say, in the wild,

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but outside. But my friend downstad stairs he did have

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two snakes, and that was the first time because I

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hated snakes just but from my I do have a

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phobia snake, I don't have it anymore. I have a

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healthy wariness because I think it's good to be wary of.

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Like it's still you know, you need to be wary

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of something like a snake or maybe a you know,

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you don't have to be scared of a lion, but

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if you see, if you see a lion coming towards you,

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then you need to be active. You need to be

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aware of the situation. You know. I'm I'm not scared

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of crocodiles, but it doesn't mean that if I see

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a crocodile, I'm just going to go up and start

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patting it on their head, you know. So you know,

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if I was on a boat and I saw a

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shark poking its nose up in the out of the water.

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I wouldn't go to give it a kiss. You know,

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I'm not scared of sharks, but in that scenario, i'd

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have to kind of hopefully my brain would work. So,

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you know, don't be picking up snakes if you don't

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know anything about snakes. But then you could say that

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same is like don't pick up a dog or a cat,

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you know, unless you've got to know how to handle them,

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or a monkey. I was going to say giraffe, but

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I don't even know if you could pick a giraffe

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up when it was born, when it's first born, because

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they're probably the size of a horse, and they when

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they're first born. I don't have very tall. Blimey. I

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think it's the tallest animal I've ever seen. I had

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a funny incident happened though, because I went to the zoo.

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This is years ago, BlimE me. You got seven sixteen

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years ago, fifteen years ago, and no, probably sixteen seventeen

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years ago. So I went to the zoo and there

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was they were cleaning the animals so that they had elephants

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and then they had giraffes kind of within the same

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kind of area, and they were hosing them down and stuff,

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and there was a big part of school kids were

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sort of watching and now I think they were feeding

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the elephants or I don't know, something like that. So

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I'm looking at the other side because on this bridge

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so you could look down, so I was looking at

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other stuff, and suddenly I he all these like, well

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here the teachers laughing, and I hear the kids laughing.

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So I'm like, okay, my trousers fallen down again, but

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they hadn't, so I turned around to see what's going on,

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and there was two giraffes and one was getting it

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on with the other one, and it was Yeah, it

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was just very funny because it was so inappropriate, but

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in the same side, like, it's just animals doing what

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animals do, but it was very funny. Anyway, that's not

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really relevant to the story, is it. He started off

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talking about snake phobias and ended up talking about giraffes

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making love and in a zoo like exhibitionists as well,

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like h no, well yeah, but no, that's not what

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I was kind of going to talk about. So part

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of how I do what I do and why I

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do what I do is to try and take away

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some of the seriousiness of something like a phobia, because

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you know, what does it get you, what does it

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give you? What benefits are there? If the benefit is

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to keep you safe, then you don't need to have

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a phobia of it to keep you safe seeing a

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picture of a snake. You don't need anything to keep

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you safe from a picture. Hm, this isn't Jumanji is

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in Jimanji jimandi Jimanji. You know it's not going to

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not going to pop out of the book. You don't

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need to keep safe from a video of a snake

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or seeing snakes on television. You don't. You know, you

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haven't got to feel safe for that because you are safe.

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So the idea that a phobic response can be created

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just by thinking about something that's not useful, how is

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that helpful to you? It's just not, is it? I

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mean generally, you know, realistically, it's seriously unuseful. So I

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guess it's putting it into perspective in a sense of

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you know, when is it useful to be concerned about snakes?

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There is a time, you know, if it's a snake.

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I guess just generally, you know, if you're traveling through

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India or through a country where there's snakes that can

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be poisonous, then yeah, you be careful, you see one,

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you keep away from it. But it's not something that

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we need to think about, is it? Like on a

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regular basis. I don't even think regularly about things I like,

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never mind things I don't like. You know, there's a

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few things I like to do in life, but I'm

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not thinking about it when I'm not doing it. Well generally,

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I suppose that's the benefit of just focusing on what

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you're doing when you're doing it and then moving on.

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Perhaps you could change the phobia, swap it with something else.

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What would be something that you'd be happy to be

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scared of that you're never going to do, Like for me,

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bungee jumping. I'm scared to bungee jump. I'm never going

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to bungee jump. It will never happen ever, ever, never

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going to happen. So I'm happy. I'm quite happy to

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a bungee jump. In phobia. I wouldn't say it's a phobia,

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it's a bungee jump, you know. It says something I'll

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be scared to do, but I'm never going to do,

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and I'd never see any reasonable point to doing it

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in the same way I wouldn't jump out of a plane.

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There's certain things I just wouldn't do, not because, yeah,

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partly because I'm scared to do them. But logically it's

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normal to be scared to do stuff like that. It's like,

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what's the point? What benefit is there? I understand some

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people get benefit by overcoming fears and stuff like that,

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but I wouldn't see that as a benefit for me

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personally because I'm never I'm never going to do it.

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I'm never going to do it. It's as simple as that.

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I'm never going to ride on the back of an alligator.

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That's just not going to happen. I'm not going to

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swim with sharks. That's not going to happen, hopefully, you know,

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not not on purpose anyway. So in that situation, I

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would be scared. And again, some people get something from that.

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But what could you be scared of? What could you change?

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What could you transfer that phobia to? My sam not

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a weird idea, and it's possibly something that you've never

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really thought about before, so you can make up right, Vinny, Thinny,

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my little Jack Russell here is it looked like it

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was about to just sit down and stare at me.

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But I think it's time we went We're going to

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go out again in a little while. Are we being

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ah early? Start today? Six thirty this morning, wasn't it? Yeah?

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Six thirty? But unfortunately, hey, you growl like me, a

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little monkey. Unfortunately he saw a dog that he didn't

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like and he barked, which is way too early, way

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too early to be barking. Wasn't it a A yes?

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So think of something really absurd that you would be

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scared to do, not really absurd. It could be something

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like eating the largest I don't know, I don't know

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what it could be. It could be building the biggest

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sand castle in history, digging the biggest trench. You could

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be phobic against drinking nothing, but I don't know what

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would be a weird thing to drink, bol drinking nothing

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but bovril. So you could have a phobia of traveling

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through a desert and drinking nothing but bovril, which is

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the least the least hydrating drink. I would say there is,

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and it's like marmite but with liquid. So maybe you

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can think of an idea for yourself, something that you

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could be that's never going to happen. So it can

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be something like jumping out of a plane, or it

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could be swimming with sharks, something you've never been bothered

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about before. But maybe you can have that phobia because

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you're never going to do it. Have a phobia be

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you know of like falling into a volcano. Unlikely it's

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going to happen. I mean, if you're going to be

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like balancing on the court on the edges of a volcano, yeah,

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maybe it might happen. But I say edges, I don't know.

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How are they thin? The volcanoes had thin edges. I

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don't know. I've never been on a volcano. I'm never

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going to be on a volcano. The closest thing I'm

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never going to be to a volcano is watching it

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on Telly. So what would be an absolutely ridiculous phobia

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that you can have to replace the snake phobia that

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you used to have. What could be a nice replacement.

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I think part of the snake phobia with humans is

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there's that whole kind of with a lot of people

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is the they've had a bad reputation, and they snakes

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have had a bad reputation throughout history. A lot of

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a lot of kind of historical. A lot of religiously

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stories that have contained snakes, and they've never been good

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guys of they he never really However, often do you

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see a snake as the star of the show. I

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mean it depends. Yeah, I'm in a natural snake, not

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a person that Yeah, a n actual snake, mind you

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the Jungle Book. I quite like that snake because it

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was hypnotic. But yeah, who I want to be like you.

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We used to have someone at work and he just

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copied everyone. He copied everyone. It's almost like he didn't

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have his own identity and he wanted I guess he

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wanted to fit in stuff. But when everyone in anyone

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says something, he just copied it, okay, And so it

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became so obvious that in the end, whenever he started

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doing it, whenever he started copying someone, we'd all stop working,

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turn around, start dancing and singing, Oh, I want to

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be like you. Oh I want to walk like you,

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talk like you. And then we just turned back and

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carry on working. Because it's in the factory. To this day,

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I don't think he even knew what was going on,

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and I still don't think he understood that we was subtly,

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subtly trying to subtily. Does some people pronounce that sub

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to league because it's got to be in it. It's subtle,

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not subtle. Ah. So on the snake phobia thing that

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you add, what what is it? So we think a snake,

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snaky snake, snake sake? What just imagine one in you

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in your mind? What is it on a level of like?

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Is it like ten? Is it a fifty? Is at

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one hundred? Is it zero? Where is it on a scale?

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I mean, how high does that scale of like absolute

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let's say, not pleasure, non pleasure? How how high is

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it at the moment? How high was it before you

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started listening to me biabling on about stuff? How high

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was it then before I started being Some would argue

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a bit of random random, don't worry, this is what

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I do. It might seem strange if if you're listening

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to me for the first time, If this is just

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what I do, this isn't anything unusual. It's unusual, but

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it's not unusual for me because it's how my brain works.

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So unfortunately, and because I have to deal with it,

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I share it with others. That's my punishment. So where

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is it. What scale is it? Are you still bothered

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the same way as you was? It's what we can do.

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Imagine imagine someone that you really like, like a celebrity,

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someone that you really okay, someone that you fancy, maybe

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even someone that you find very attractive, or just perhaps

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somebody that you've you've always wanted to meet. So if

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you saw them, and let's say you were staying in

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a hotel and you see them in the hotel lobby

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and you think, what the heck? Why are they there?

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How do you know there's there's a superstar? Why or

232
00:20:15.000 --> 00:20:18.240
whatever it is? You want to go up and sayalo,

233
00:20:21.759 --> 00:20:24.480
and you see that they've got a snake around the neck,

234
00:20:26.200 --> 00:20:31.359
They've got off a pet snake. What do you do?

235
00:20:31.359 --> 00:20:36.599
Do you still want to go and saylo? Do you

236
00:20:36.680 --> 00:20:41.359
still what? How does that change? Do you know what

237
00:20:41.400 --> 00:20:44.480
I mean? How does that? How is that a little

238
00:20:44.519 --> 00:20:54.359
bit different? Realizing that actually there's motivation there because you

239
00:20:54.440 --> 00:20:57.440
want to go and do you want to meet this person?

240
00:20:57.839 --> 00:21:02.119
Someone maybe you've wanted to meet for decades, even since

241
00:21:02.119 --> 00:21:05.640
she was a child, he wanted to meet It's like, oh,

242
00:21:05.680 --> 00:21:11.039
I'd love to meet this person, but I have a

243
00:21:11.039 --> 00:21:13.759
snake wrapped around their neck as a pet, of course.

244
00:21:17.000 --> 00:21:19.359
Plus it's a good opener, isn't it. I excuse me.

245
00:21:19.400 --> 00:21:21.839
I don't know if you noticed that. I hope not

246
00:21:21.880 --> 00:21:23.519
to disturb you, but I just want to let you

247
00:21:23.559 --> 00:21:27.000
know there's a snake around your neck. It's an opener,

248
00:21:27.039 --> 00:21:31.079
isn't it. It's an opening line. I did that to

249
00:21:31.160 --> 00:21:33.480
a neighbor the other day. I saw my neighbor go

250
00:21:33.599 --> 00:21:35.960
out in his dressing gown and get in his car.

251
00:21:36.640 --> 00:21:41.079
So he rode up the road and turned round and

252
00:21:41.119 --> 00:21:43.400
started coming back, and I kind of got in front

253
00:21:43.400 --> 00:21:47.880
of the car. They stopped and he said what I said,

254
00:21:48.400 --> 00:21:54.160
I think you forgot to get dressed. And I think

255
00:21:54.160 --> 00:21:55.480
it was we it too early in the morning, so

256
00:21:55.559 --> 00:21:57.680
I think he got annoyed a little bit. But I

257
00:21:57.680 --> 00:22:00.640
thought it was funny. I'm a delivery person. It was funny,

258
00:22:00.680 --> 00:22:04.039
so but I just thought it was just I knew

259
00:22:04.079 --> 00:22:05.480
what he was doing because he was just going to

260
00:22:05.519 --> 00:22:09.880
park the car around the back. But it was like,

261
00:22:11.119 --> 00:22:16.240
you on the way to work, you've forgotten to get dressed. Uh.

262
00:22:18.480 --> 00:22:19.799
That was a bit more of a miss than to

263
00:22:19.880 --> 00:22:24.079
hit that one. But it doesn't matter. But it's an opener,

264
00:22:24.119 --> 00:22:33.920
isn't it maybe not very good, opener, I don't think so.

265
00:22:34.119 --> 00:22:47.079
Say if if you want the lottery and to get

266
00:22:47.119 --> 00:22:52.440
the money, he had to walk through a shop full

267
00:22:52.480 --> 00:22:56.319
of snakes behind in glass cases, you know, but he

268
00:22:56.359 --> 00:23:00.519
had to walk all the way through a big long

269
00:23:02.680 --> 00:23:07.519
It's not an Auba twire, it avery ovary whatever. They're called,

270
00:23:07.920 --> 00:23:11.359
the snakes living. But you goalk all the way through

271
00:23:11.400 --> 00:23:18.799
that in order to collect the money. Would you do it? Motivation?

272
00:23:25.599 --> 00:23:31.160
So it's a feeling, one feeling versus another feeling, that

273
00:23:31.240 --> 00:23:36.200
feeling that you had before versus the feeling of being

274
00:23:36.440 --> 00:23:47.200
extremely wealthy with life changing money. You could take it

275
00:23:47.200 --> 00:23:49.640
a bit further, say, okay, once you get that this

276
00:23:49.799 --> 00:23:54.119
so you can have the money. But if you look

277
00:23:54.160 --> 00:24:00.279
in a small print, you do have to stroke snake.

278
00:24:03.119 --> 00:24:05.640
But you don't have to do it now. The money

279
00:24:05.640 --> 00:24:09.720
will stay here. All you've got to do is stroke

280
00:24:09.799 --> 00:24:19.039
the snake. Come back as often as you want. So

281
00:24:20.759 --> 00:24:22.599
it sounded like there was more coming in that sentence.

282
00:24:22.640 --> 00:24:25.960
Isn't it come back as often as you want? And no,

283
00:24:26.119 --> 00:24:28.240
that was the end there was. That was a full stop.

284
00:24:28.839 --> 00:24:32.000
So come back as often as you want. That will

285
00:24:32.039 --> 00:24:36.279
do better on't it? So you can keep visiting there

286
00:24:36.519 --> 00:24:41.599
every day with those millions and millions in a big

287
00:24:43.279 --> 00:24:49.319
briefcase or whatever money comes in, but you're not allowed

288
00:24:49.400 --> 00:24:54.200
that money. So you've walked through the aquarium. Is an

289
00:24:54.279 --> 00:24:58.640
aquarium a varium? I think avarium might be the word.

290
00:24:58.960 --> 00:25:02.759
She walked through all these snakes on each side. Now

291
00:25:02.799 --> 00:25:05.640
you're not even thinking about those anymore. That's not even

292
00:25:05.680 --> 00:25:11.720
an issue. You're thinking about touching the snake, but you're

293
00:25:11.720 --> 00:25:23.119
also thinking about the money. Yet, previous to this situation,

294
00:25:24.480 --> 00:25:26.319
you would not have wanted to have walked. In fact,

295
00:25:26.359 --> 00:25:30.480
you wouldn't have walked all the way through there with

296
00:25:30.839 --> 00:25:35.200
those snakes in cases, glass cases either side. You wouldn't

297
00:25:35.200 --> 00:25:38.759
have done that. But now that's almost like it's not

298
00:25:38.880 --> 00:25:45.400
even relevant anymore. So you walk into the end. You've

299
00:25:45.440 --> 00:25:49.359
got the person there. So what if the person is

300
00:25:49.400 --> 00:25:52.319
there is the person that you really have always wanted

301
00:25:52.359 --> 00:25:57.319
to see, always wanted to meet, a childhood hero, maybe

302
00:25:57.359 --> 00:26:04.559
your favorite singer, your favorite actor. Maybe it's someone that

303
00:26:04.599 --> 00:26:08.680
you've you've got you're secretly in love with. I don't know,

304
00:26:08.720 --> 00:26:13.039
it could be anything. What would you do? Would you

305
00:26:15.640 --> 00:26:25.480
would you stroke the snake? It's just about benefits. What

306
00:26:25.480 --> 00:26:29.200
what would you do for the benefits. What benefits outweigh

307
00:26:30.640 --> 00:26:34.480
or more stronger because it's emotions ultimately, isn't it? So

308
00:26:34.519 --> 00:26:42.559
what emotions outweigh the old emotions, So that feeling as

309
00:26:42.599 --> 00:26:48.160
you stand there, maybe there's a big table full of cash.

310
00:26:48.240 --> 00:26:51.160
Maybe maybe it's not in a suitcase. It's just a big,

311
00:26:51.400 --> 00:26:56.880
massive table full of cash like you're seeing those in Yeah,

312
00:26:56.920 --> 00:26:59.880
you see it in movies, don't you, sometimes where they

313
00:26:59.880 --> 00:27:02.240
go into a bank and a vault and it's just

314
00:27:02.519 --> 00:27:08.720
on a like a crate or a palette, just full

315
00:27:08.720 --> 00:27:15.440
of cash, millions and millions. But you can't even take

316
00:27:16.359 --> 00:27:32.720
one banknote until you stroke that snake. It's just kind

317
00:27:32.720 --> 00:27:39.799
of like, Okay, what would you do? What do you

318
00:27:39.839 --> 00:27:43.400
imagine yourself doing? Do you mention this self like, no,

319
00:27:43.960 --> 00:27:50.480
keep the money, I don't need money, or do you

320
00:27:50.519 --> 00:27:59.519
see yourself motivated? Maybe you start to think perhaps the

321
00:27:59.640 --> 00:28:05.720
idea of changing phobias, it's not a bad idea. Find

322
00:28:05.799 --> 00:28:10.279
something you're never ever going to do ever in your life.

323
00:28:11.359 --> 00:28:16.200
So have a phobia of walking on the moon when

324
00:28:16.200 --> 00:28:19.000
you're ever going to walk on the moon. That's a

325
00:28:19.119 --> 00:28:23.279
nice phobia to have as far as it's never going

326
00:28:23.319 --> 00:28:26.759
to affect you. So now it's something you're never going

327
00:28:26.799 --> 00:28:40.160
to have to do, traveling through space, digging down to

328
00:28:40.279 --> 00:28:45.440
the Earth's core. You know, it's something that you're very

329
00:28:45.480 --> 00:28:56.039
unlikely to ever do. So having a phobia for that

330
00:28:57.559 --> 00:29:01.720
walking on the moon, that's not a bad phobia to

331
00:29:01.799 --> 00:29:05.279
have if you swap it over, especially if it makes

332
00:29:05.319 --> 00:29:10.359
you rich. But to be fair, even better than money

333
00:29:11.000 --> 00:29:17.279
is to have that freedom, because once one phobia goes,

334
00:29:20.680 --> 00:29:28.039
the others seem to just flip away, Like as I say, bingos,

335
00:29:28.799 --> 00:29:35.599
but dominoes they can't bingos. Bingo cards, I mean bingo

336
00:29:35.720 --> 00:29:44.440
cards are just flattened. They that makes no sense, So

337
00:29:47.920 --> 00:29:54.960
it weakens it though. It's the old analogy, isn't it.

338
00:29:55.039 --> 00:29:57.279
Like if you've got a bit of steel, you can

339
00:29:57.319 --> 00:30:01.519
bend it, keep bending it, keep bending it. Eventually it

340
00:30:01.519 --> 00:30:05.680
will just snap. When I say bend it, I'm not

341
00:30:05.720 --> 00:30:08.119
talking about me bending it, but you know, sort of

342
00:30:08.359 --> 00:30:15.599
probably machinery. But eventually it will snap because it becomes

343
00:30:15.599 --> 00:30:22.880
a weak or weaker the more it's bent. So that

344
00:30:23.039 --> 00:30:45.480
thing that was super solid it's now just gone. Accidentally,

345
00:30:46.000 --> 00:30:50.160
sometimes because listening to this you might have thought, oh

346
00:30:50.279 --> 00:30:52.119
I just listened to this, This is going to be.

347
00:30:55.720 --> 00:31:00.799
Especially after first hearing me, you might thought, oh, this

348
00:31:00.960 --> 00:31:04.079
is just ridiculous. He's just talking crap. He's talking a

349
00:31:04.160 --> 00:31:08.559
bunch of crap. It sounds like he's you're on drugs

350
00:31:08.680 --> 00:31:11.319
or something. I'm not. I'm on medication, but not I'm

351
00:31:11.359 --> 00:31:20.720
on drugs. I'm on medication. Don't worry, You're safe. But

352
00:31:20.799 --> 00:31:27.680
then sometimes listening to something like this can have almost

353
00:31:27.720 --> 00:31:38.359
like an accidental benefit, because your mind changes in a way.

354
00:31:39.599 --> 00:31:51.039
It can change the way that you view yourself and

355
00:31:51.119 --> 00:31:57.160
the way you think about things, and those images and

356
00:31:57.240 --> 00:32:00.119
maybe those little movie clips that you used to play

357
00:32:00.559 --> 00:32:11.559
in the past about snakes seemed to have become a

358
00:32:11.599 --> 00:32:20.200
little bit muffled. So I've got video tapes, I say videotapes,

359
00:32:20.279 --> 00:32:23.359
got video that I made because I used to make

360
00:32:23.440 --> 00:32:28.240
videos on YouTube, MySpace first, then YouTube, you know, nearly

361
00:32:28.240 --> 00:32:34.960
twenty years ago, and some of those videos are just

362
00:32:35.039 --> 00:32:41.599
worn out. It's even though it's digital, it's just terrible picture.

363
00:32:42.440 --> 00:32:48.400
But at the time it wasn't that bad. And it's

364
00:32:48.440 --> 00:32:54.440
a little bit like facts or not facts. A photocopy is.

365
00:32:55.039 --> 00:32:58.039
I don't know if people usually they use photocopies anymore,

366
00:32:58.079 --> 00:33:02.359
but you do the first photocopy is a really good picture.

367
00:33:03.680 --> 00:33:07.559
But then when you take a photocopy of a photocopy,

368
00:33:08.240 --> 00:33:11.920
then a photocopy of a photocopy of a photocopy, eventually

369
00:33:12.960 --> 00:33:20.359
it's a terrible picture. And it's a little bit like

370
00:33:20.400 --> 00:33:24.799
that with memories sometimes, because our memories get muddled together anyway,

371
00:33:25.839 --> 00:33:32.079
that's been proven by psychology experts that even our memories

372
00:33:32.200 --> 00:33:38.119
aren't exact or precise. Which is the same meaning really isn't.

373
00:33:38.160 --> 00:33:46.559
I don't know why I said it twice? But how

374
00:33:46.640 --> 00:33:49.440
you view yourself? How has it changed just in this

375
00:33:49.640 --> 00:33:54.359
last little bit of time that were spent together, this

376
00:33:54.720 --> 00:34:04.599
quality time of nonsense. It goes back to the first question.

377
00:34:05.240 --> 00:34:12.519
What benefit is there to have any kind of emotional

378
00:34:12.639 --> 00:34:18.039
reaction to snakes? Where's the benefit? How does it improving

379
00:34:18.079 --> 00:34:30.159
your life? How's it improving your day to day? Is

380
00:34:30.199 --> 00:34:47.159
it making you rich? Is it improving your health? So?

381
00:34:47.239 --> 00:34:51.440
How often would you need to go back to that table,

382
00:34:53.440 --> 00:34:55.960
walking past the snakes in the glass cases that you're

383
00:34:55.960 --> 00:35:00.840
not even noticing anymore? How long would it take? How

384
00:35:00.880 --> 00:35:04.559
often would you need to visit looking at that big

385
00:35:04.679 --> 00:35:12.000
pile of money before you were able to stroke that snake?

386
00:35:15.679 --> 00:35:24.800
How fed up. Would you keep visiting and leaving, especially

387
00:35:24.840 --> 00:35:27.159
when you think about what you could do with that

388
00:35:27.280 --> 00:35:43.000
money and how you could help others. So eventually he say, okay,

389
00:35:45.719 --> 00:35:55.519
i'll I'll stroke the snake and you touch it. I'll

390
00:35:55.559 --> 00:36:02.920
touch the snake. I did. My friend at a snake.

391
00:36:03.000 --> 00:36:11.079
I touched it. It was all right, didn't excite me,

392
00:36:12.519 --> 00:36:18.599
didn't repulse me. I was neutral, you know, I touched it.

393
00:36:18.639 --> 00:36:25.960
I didn't suddenly want to start collecting snakes. You know,

394
00:36:26.360 --> 00:36:28.519
every time I see a snake on TV, I don't

395
00:36:28.559 --> 00:36:33.039
do handstands. You know, I'm not that excited by it.

396
00:36:33.079 --> 00:36:40.480
But I just I touched one. Yeah, it's just it's

397
00:36:40.519 --> 00:36:48.599
a snake. But I wasn't. I didn't care about it

398
00:36:48.639 --> 00:36:53.320
anymore because you know, those snakes were in my friend's

399
00:36:53.320 --> 00:36:57.960
flat downstairs. They weren't always in the case. Often they

400
00:36:57.960 --> 00:37:04.480
were just he was holding them, and I just got

401
00:37:04.559 --> 00:37:20.599
used to it. Almost didn't care. Really, Okay, he loved them.

402
00:37:21.960 --> 00:37:24.599
I didn't really get that. I didn't really understand. But

403
00:37:24.639 --> 00:37:30.119
then he didn't understand. Why what is it, Finny, I

404
00:37:30.159 --> 00:37:35.199
was only rubbing your tummy. It was such a wallly.

405
00:37:35.320 --> 00:37:39.599
Sometimes I was rubbing your tummy. You should be in

406
00:37:39.599 --> 00:37:43.360
a good mood. You've had treats, You've been out, haven't you.

407
00:37:44.280 --> 00:37:48.400
He I think it's a bit too warm for him today.

408
00:37:49.719 --> 00:37:54.360
I think it's uh, it's cloudy outside, but it is

409
00:37:54.440 --> 00:38:00.320
still fairly warm. So yeah, it's kind of of one

410
00:38:00.320 --> 00:38:13.639
of those things. It's amazing how easily our minds change.

411
00:38:14.320 --> 00:38:16.679
I know, there's this whole thing, well it takes ages

412
00:38:16.719 --> 00:38:23.079
to change Mary mate, all that stuff, but actually sometimes

413
00:38:23.079 --> 00:38:28.920
it can be instantly. I remember there was this, uh,

414
00:38:30.519 --> 00:38:34.239
this female that worked in an office and I just

415
00:38:36.880 --> 00:38:39.079
I took a dislike to her. I don't know why.

416
00:38:39.119 --> 00:38:43.079
I just just she seemed I don't know, it's something

417
00:38:43.119 --> 00:38:46.880
about I didn't like, and she just came didn't come

418
00:38:46.920 --> 00:38:52.800
across as particularly nice person. There's no real reason for that.

419
00:38:55.679 --> 00:39:01.440
And then we had the annual ball, the company annual ball,

420
00:39:02.800 --> 00:39:08.280
and I was seated next to her. She was lovely,

421
00:39:10.800 --> 00:39:16.360
really nice person. We had a good laugh and we

422
00:39:16.519 --> 00:39:19.199
just hadn't talked. We hadn't spoken to each other before.

423
00:39:20.119 --> 00:39:23.360
She was in a different team to me, there was

424
00:39:23.400 --> 00:39:27.079
no reason for us to really communicate. But I would

425
00:39:27.119 --> 00:39:34.519
see a walk past and stick a finger up at me. No,

426
00:39:34.639 --> 00:39:42.719
she didn't didn't do that. But I kind of regreted

427
00:39:42.760 --> 00:39:45.239
putting chew incumbing her hair after that, and I did

428
00:39:45.400 --> 00:39:47.719
I didn't put che in coming a hair. I didn't.

429
00:39:47.960 --> 00:39:55.400
But it's it's just how that way I felt changed.

430
00:39:55.960 --> 00:39:59.440
Oh another time I was when I worked in a

431
00:39:59.480 --> 00:40:02.880
call center. I was talking to this man, the customer,

432
00:40:03.320 --> 00:40:06.719
and he was an absolute ass all the way through

433
00:40:06.760 --> 00:40:12.719
the recording, grumpy miserable, which is guess another word for grumpy,

434
00:40:12.760 --> 00:40:15.599
isn't it. But he didn't want to answer any of

435
00:40:15.599 --> 00:40:19.239
the questions. And with car insurance there's a lot of

436
00:40:19.320 --> 00:40:24.559
questions and he was awkward all the way through. And

437
00:40:24.599 --> 00:40:26.559
then right at the end, I asked him if you've

438
00:40:26.559 --> 00:40:30.599
got any medical conditions, that's part of the questionnaire. He said, yeah,

439
00:40:30.719 --> 00:40:36.519
he's been diagnosed with Parkinson's, only just diagnosed. As soon

440
00:40:36.519 --> 00:40:46.400
as he said that, our relationship changed and we were

441
00:40:46.519 --> 00:40:51.840
just for something changed. It's like we got on, we

442
00:40:51.840 --> 00:40:59.159
were laughing and we got married last year. No we didn't,

443
00:40:59.519 --> 00:41:02.239
but yeah, it was that. Really, it's like completely changed.

444
00:41:05.119 --> 00:41:11.280
His attitude towards me changed. My attitude towards him changed instantly,

445
00:41:11.639 --> 00:41:20.440
like bang done. So changes. Don't have to take ages

446
00:41:20.480 --> 00:41:27.280
and ages and ages in fact, there's ways of changing

447
00:41:27.360 --> 00:41:31.559
something a lot quicker than the length of this recording.

448
00:41:31.639 --> 00:41:35.280
But I think it's worth heard a bit of fudd

449
00:41:35.320 --> 00:41:46.199
along the way. You know. So, if you've got two images,

450
00:41:46.800 --> 00:41:51.039
putting one next to each other, one's image of walking

451
00:41:51.079 --> 00:41:54.039
on the moon, the other image is of a snake,

452
00:41:58.360 --> 00:42:03.719
we just have to choose one. Choose one that you're

453
00:42:03.719 --> 00:42:09.119
not bothered by, Choose one that you would not do.

454
00:42:09.920 --> 00:42:12.440
So it's not like you're bothered by a picture of

455
00:42:12.440 --> 00:42:17.320
someone walking on the moon, because ultimately, you know, what

456
00:42:17.400 --> 00:42:20.599
does it matter. It's just a picture and you probably

457
00:42:20.599 --> 00:42:26.119
see it many times over the years. But the idea

458
00:42:26.199 --> 00:42:28.079
of walking on the moon yourself is not something that

459
00:42:28.079 --> 00:42:33.199
you're going to want to do. Or you could go

460
00:42:33.239 --> 00:42:38.719
even sillier with it. Forget the moon bit. Imagine trying

461
00:42:38.760 --> 00:42:50.440
to Yeah, so I'm just thinking of a helicopter made

462
00:42:50.440 --> 00:42:53.480
of cheese. So trying to take off in a helicopter

463
00:42:53.559 --> 00:42:57.599
made of cheese? Would you do it? So if someone

464
00:42:57.679 --> 00:42:59.800
said to it, I know it's ridiculous, but it's supposed

465
00:42:59.800 --> 00:43:05.480
to be. If someone said, oh, we're going to take

466
00:43:05.559 --> 00:43:13.760
you in a helicopter, I said, okay, helicopter ride, and

467
00:43:13.760 --> 00:43:17.000
and you walk up and it's you'd like, wait a minute,

468
00:43:18.360 --> 00:43:22.639
that looks like it's made of cheese, and they laugh

469
00:43:22.719 --> 00:43:28.960
and say, yeah, it is a it's a new prototype.

470
00:43:29.599 --> 00:43:38.880
And you say, but it's made of cheese. I said, yeah,

471
00:43:38.920 --> 00:43:44.960
all of it, I said, yeah, yeah, apart from the engine. Unfortunately,

472
00:43:44.960 --> 00:43:49.000
the engine it just kept melting, so we didn't we

473
00:43:49.000 --> 00:43:53.440
couldn't couldn't have a cheesey engine. But everything else is cheese.

474
00:43:57.440 --> 00:43:59.280
And the good thing is when you're inside, if you

475
00:43:59.360 --> 00:44:03.280
look a bit hungry, you can just take a little

476
00:44:03.280 --> 00:44:05.840
bit off, have a little bite. Some people bring their

477
00:44:05.880 --> 00:44:12.280
own bread lord toaster. I said, what about the propellers, Yeah,

478
00:44:12.360 --> 00:44:17.199
propellers made of cheese? Would you get into that? I mean,

479
00:44:17.239 --> 00:44:19.840
I'd get into it, but I wouldn't want to go

480
00:44:19.920 --> 00:44:23.079
up in it. I don't have a little look. I mean,

481
00:44:23.079 --> 00:44:24.440
how could you not want to have a little look?

482
00:44:24.519 --> 00:44:27.400
But would you get up? Would you go up in

483
00:44:27.400 --> 00:44:37.239
that helicopter if it was made all of cheese? Or

484
00:44:38.599 --> 00:44:40.920
if you're about to go on a big cruise and

485
00:44:40.960 --> 00:44:44.440
you got there, you got to the ferry or wherever

486
00:44:44.480 --> 00:44:48.519
it was that the ships are, and you saw your

487
00:44:48.599 --> 00:44:52.800
ship and instead of being like the normal ships, it

488
00:44:52.880 --> 00:45:01.800
was a huge, huge piece of paper shaped into a

489
00:45:01.880 --> 00:45:06.760
boat same size as a ship, but just one huge

490
00:45:06.800 --> 00:45:12.199
piece of paper, and it was floating on the water

491
00:45:13.400 --> 00:45:16.199
and they said, that's your ship. Let me show you

492
00:45:16.199 --> 00:45:22.480
to your cabin. Is a cabin made of cheese? By anyway?

493
00:45:22.800 --> 00:45:27.159
And how did you know? Would you get on that ship?

494
00:45:31.280 --> 00:45:33.800
So may argue this is getting a bit absurd. What's

495
00:45:33.840 --> 00:45:38.840
this got to do with not caring about snakes? But

496
00:45:40.480 --> 00:45:43.960
I'm just thinking, if you think of an absurd situation

497
00:45:44.840 --> 00:45:47.880
that you wouldn't be worried about because it's not going

498
00:45:47.920 --> 00:46:02.320
to happen anyway, I think of another thing. Let's think

499
00:46:03.239 --> 00:46:05.159
I can't think that. There's lots of things, but I mean,

500
00:46:05.199 --> 00:46:09.519
I don't want to get too caught up in absurdities.

501
00:46:13.599 --> 00:46:20.679
But what would you choose? Maybe a train made of

502
00:46:20.760 --> 00:46:26.719
match sticks? Match sticks do still exist, I think, so

503
00:46:26.840 --> 00:46:39.599
a train made of match sticks, an oven made of

504
00:46:39.639 --> 00:46:42.480
match sticks? Wow, that wouldn't be a good idea, but

505
00:46:42.599 --> 00:47:01.199
it get to use it once self lighting. So when

506
00:47:01.239 --> 00:47:09.000
you think about snakes, what's changed? Be honest? What is

507
00:47:09.239 --> 00:47:10.079
you're bothered by?

508
00:47:10.119 --> 00:47:10.239
It?

509
00:47:10.280 --> 00:47:15.880
Really bothered by a snake? Ooh a snake? Is it

510
00:47:18.800 --> 00:47:23.559
that might come across as a bit mocking, but I

511
00:47:23.559 --> 00:47:26.800
guess it was supposed to it, not a bad way,

512
00:47:27.639 --> 00:47:40.760
just in a mocking way, in a way where it

513
00:47:40.800 --> 00:47:43.039
sounds like someone is doing a washing up down there,

514
00:47:43.360 --> 00:47:47.400
but they're doing it angrily and angry washer upper, don't

515
00:47:47.440 --> 00:47:49.440
we get that? You hear that, and they're just smashing

516
00:47:49.440 --> 00:47:53.280
the plates down, which is funny because the only one

517
00:47:53.280 --> 00:47:57.440
person lives down there. Maybe it's a month's worth of

518
00:47:57.559 --> 00:48:02.519
washing up. I did that once. I had about twenty

519
00:48:02.599 --> 00:48:05.880
plates loads of stuff. In the end, I had to

520
00:48:05.920 --> 00:48:08.519
do wash them in the bath to soak them in

521
00:48:08.559 --> 00:48:11.960
the bath because they were just solid. Everything on them

522
00:48:12.079 --> 00:48:16.800
was solid. Now I've only got one plate, two dishes,

523
00:48:16.840 --> 00:48:22.719
one plate, two spoons, one knife, one fork, which means

524
00:48:22.719 --> 00:48:27.039
I can't I can't really get behind in the washing up.

525
00:48:33.039 --> 00:48:37.239
You may wonder what's that got to do with not

526
00:48:37.400 --> 00:48:44.880
caring about not caring about the snakes washing up and

527
00:48:44.920 --> 00:48:48.519
how many plates I've got. I don't know. It might

528
00:48:48.599 --> 00:48:55.000
have something to do with it. I mean, this is like,

529
00:48:55.239 --> 00:49:02.800
let me boil your phobia away, So it is that's

530
00:49:02.920 --> 00:49:04.920
kind of what it is. Did I mention that let

531
00:49:04.920 --> 00:49:07.480
me boil your phobia away? At the beginning. I don't

532
00:49:07.519 --> 00:49:11.559
know if I did. Sorry. Yeah, so this is when

533
00:49:11.599 --> 00:49:14.920
I just talk about a phobia and I just waff along.

534
00:49:16.599 --> 00:49:20.599
I've actually got a podcast specifically for this. I believe

535
00:49:20.599 --> 00:49:25.920
it or not. Oh yes, I do, I really really do.

536
00:49:26.719 --> 00:49:31.719
I can't believe it, but I do. I might have

537
00:49:31.760 --> 00:49:43.079
some ice cream ice cream. That's a good time about it.

538
00:49:43.119 --> 00:49:44.920
That's a good time. That's a good thing about the

539
00:49:44.960 --> 00:49:51.760
time this time of year, because I like to have

540
00:49:51.840 --> 00:49:56.119
the odd cornetto probably once a day. That might be

541
00:49:56.119 --> 00:49:58.280
a little bit too often, but yeah, I like to

542
00:49:58.320 --> 00:50:01.519
do like a little bit of ice cream. I do

543
00:50:02.119 --> 00:50:06.000
also need to be careful my sugar intake, but I

544
00:50:06.039 --> 00:50:09.239
don't think there's any sugar in ice cream. And the

545
00:50:09.280 --> 00:50:13.400
cone it's chocolate. There's no sugar in chocolate either, I

546
00:50:13.440 --> 00:50:17.719
don't think, so it should be fine. I don't know

547
00:50:17.719 --> 00:50:22.639
about the cone though, the cone, the cornetto cone, I

548
00:50:22.679 --> 00:50:24.719
don't know if there's any sugar in that, but the

549
00:50:24.719 --> 00:50:30.840
rest of it should be fine. And the strawberry sauce,

550
00:50:30.960 --> 00:50:32.920
well that's strawberries, so they're good for you, and they

551
00:50:33.840 --> 00:50:37.880
so imagine the sauce is just made of pure strawberries,

552
00:50:39.440 --> 00:50:42.639
perhaps melted strawberries, because when strawberries melt, they go or gooey,

553
00:50:42.719 --> 00:50:52.000
don't they Or that's more, when they dissolve, if they

554
00:50:52.039 --> 00:50:55.239
are frozen, or if you tread on them, they go

555
00:50:55.239 --> 00:51:06.440
gooby as well. How do you feel different to the

556
00:51:06.440 --> 00:51:13.840
way you felt before you decided to listen to my

557
00:51:13.960 --> 00:51:25.079
squeaky voice talking maybe about random things throughout this recording,

558
00:51:26.920 --> 00:51:30.480
perhaps not as serious as you thought it was going

559
00:51:30.559 --> 00:51:37.119
to be, possibly, but how do you feel though? That's

560
00:51:37.159 --> 00:51:42.159
the thing that's the bottom line as far as I'm concerned,

561
00:51:42.519 --> 00:51:46.400
regardless of what I do or say, It's about how

562
00:51:47.159 --> 00:51:59.760
you feel different, how you could notice those changes with

563
00:51:59.840 --> 00:52:11.519
the in yourself, and perhaps you're surprised at those changes.

564
00:52:15.039 --> 00:52:36.400
Maybe just notice how relaxed you feel, and how you

565
00:52:36.480 --> 00:52:55.480
realize that your mind changes so easily. And once you

566
00:52:55.599 --> 00:52:59.320
realize that you're no longer bothered by snakes, you know

567
00:52:59.440 --> 00:53:12.159
long above by them, it's that simple, and you can relax,

568
00:53:18.360 --> 00:53:44.159
really really relax, let go completely, dissolve completely, And maybe

569
00:53:46.079 --> 00:53:49.480
maybe you've noticed, or maybe you haven't noticed, that your

570
00:53:49.559 --> 00:53:54.519
mind has slowed down. You breathe and slow down and

571
00:53:54.559 --> 00:54:10.880
become deeper naturally, your body is relaxed. Maybe you've noticed,

572
00:54:11.079 --> 00:54:17.199
or maybe you haven't noticed, that you're feeling good, you're

573
00:54:17.239 --> 00:54:24.719
feeling calm. Perhaps those parts of your body, there are

574
00:54:24.760 --> 00:54:28.119
parts of your body that feel pleasure, and perhaps that

575
00:54:28.199 --> 00:54:39.679
pleasure can spread and you can feel that sense of

576
00:54:40.760 --> 00:54:45.800
release not just in your muscles, but in your bones

577
00:54:48.679 --> 00:54:56.880
and your eyes, your face, and your shoulders and your back,

578
00:54:58.000 --> 00:55:07.480
your chest and your stomach, your neck, hands and fingers, arms,

579
00:55:11.440 --> 00:55:22.679
your hips, legs, feet and toes, all the way from

580
00:55:22.679 --> 00:55:30.159
the top of your head, moving down your spine, moving

581
00:55:30.199 --> 00:55:46.280
through your nervous system to every single part of your body. Calming, loosening, relaxing, peaceful,

582
00:55:53.199 --> 00:55:55.800
And that brings us to the end of this recording.

583
00:55:57.119 --> 00:56:01.480
So please remember to be to yourself because you do

584
00:56:01.639 --> 00:56:06.119
deserve to be happy, and be gentle of yourself, because

585
00:56:06.159 --> 00:56:12.559
you deserve to feel safe. And you can listen to

586
00:56:12.599 --> 00:56:16.119
this as many times as you need to, and every

587
00:56:16.159 --> 00:56:23.880
time you do listen, you become more relaxed and your

588
00:56:23.920 --> 00:56:29.039
mind will open up and absorb more of the positivity.

589
00:56:33.199 --> 00:56:50.440
Lots of love. Bye, relax in a more deep and

590
00:56:53.440 --> 00:57:00.840
meaningful way, maybe in a way that can not just

591
00:57:01.079 --> 00:57:11.199
allow you to feel calmer now and throughout the time.

592
00:57:11.840 --> 00:57:20.239
We spend together here, not just relaxed at the end

593
00:57:20.280 --> 00:57:24.719
of the recording when it's finished, and you can enjoy

594
00:57:24.880 --> 00:57:42.280
that sense of comfort and peace, but also I think

595
00:57:42.320 --> 00:57:53.519
it would be nice to have those feelings of relaxation

596
00:57:55.880 --> 00:58:10.119
continue for longer after the recording is ended, so that

597
00:58:10.239 --> 00:58:22.639
you can still benefit from listening to my voice, maybe

598
00:58:22.719 --> 00:58:34.119
in a few hours time, perhaps tomorrow, and then by

599
00:58:34.239 --> 00:58:42.199
listening regularly, especially if you find like some people do

600
00:58:42.559 --> 00:58:46.239
and myself as well. I sometimes I find one particular

601
00:58:46.320 --> 00:58:56.360
recording that really resonates with me, and I'll just listen

602
00:58:56.440 --> 00:59:01.719
to it over and over again every morning, every evening.

603
00:59:09.400 --> 00:59:14.000
There was this recording from We're going back to about

604
00:59:14.159 --> 00:59:19.400
nineteen ninety nine. It wasn't hypnosis, but it was a

605
00:59:19.519 --> 00:59:28.960
guided visualizations. It kind of was hypnosis, really, and I

606
00:59:29.039 --> 00:59:32.360
managed to find it again and it still has the

607
00:59:32.400 --> 00:59:41.599
same effect on me. And part of it was the

608
00:59:41.719 --> 00:59:54.960
person's voice relaxed me, just felt so peaceful, and I'd

609
00:59:55.039 --> 01:00:02.159
look forward to listening to her in the morning and

610
01:00:02.320 --> 01:00:13.400
in the evening. And I knew before even pressing the

611
01:00:13.440 --> 01:00:21.960
play button that since I've done that, pressed the play button.

612
01:00:22.719 --> 01:00:33.719
This is in the days of CD players, press the

613
01:00:33.800 --> 01:00:39.159
play button if fact, it might have even been a

614
01:00:39.199 --> 01:00:43.760
tape tape recorder. I'd lie down on the bed and

615
01:00:43.800 --> 01:01:02.280
then even without necessarily listening to her words because I

616
01:01:02.360 --> 01:01:09.840
had them memorized. Really, it was as if my body

617
01:01:11.760 --> 01:01:25.199
knew exactly what to do, and the muscles just almost

618
01:01:25.239 --> 01:01:45.639
went into automatic relaxation, and I remember my mind would

619
01:01:45.719 --> 01:01:57.119
slow down. Now. Now, I was listening to this recording

620
01:02:00.440 --> 01:02:06.480
in the early days of learning hypnosis, and long before

621
01:02:08.079 --> 01:02:16.159
I ever made any videos or audio recordings myself, because

622
01:02:16.159 --> 01:02:19.239
I didn't start doing that till two thousand and six,

623
01:02:26.159 --> 01:02:42.079
I knew, I knew how helpful I found being able

624
01:02:42.119 --> 01:02:51.199
to just let go, to have that trust in the

625
01:02:51.280 --> 01:03:01.679
person that I'm listening to, knowing that it's going to

626
01:03:01.719 --> 01:03:12.559
be just as relaxing, if not more so. Each time

627
01:03:12.800 --> 01:03:25.360
you hear my voice, you may feel the same. Some

628
01:03:25.599 --> 01:03:39.920
people have been listening to me for over a decade,

629
01:03:40.639 --> 01:03:44.679
maybe not solidly, obviously not twenty four hours a day,

630
01:03:46.400 --> 01:03:52.920
but maybe people come back. Some people may be listen

631
01:03:53.000 --> 01:04:09.599
every day. And something that I do which you may

632
01:04:09.719 --> 01:04:30.679
not realize by listening, is when I record these recordings. Now,

633
01:04:30.800 --> 01:04:43.320
for example, I also am affected by the words that

634
01:04:43.440 --> 01:04:55.000
I say. So if I said to you, focus on

635
01:04:55.039 --> 01:05:04.880
your feet, notice your feet relaxed. I will be focusing

636
01:05:04.960 --> 01:05:20.000
on my feet. I will be noticing my feet relaxing.

637
01:05:27.400 --> 01:05:33.599
If I said, focus on your hands, and maybe notice

638
01:05:33.719 --> 01:05:45.719
the difference between each hand, perhaps notice the air in

639
01:05:45.840 --> 01:05:50.760
the room, the temperature of the room. On the backs

640
01:05:50.800 --> 01:06:02.679
of your hands, you may are to notice what almost

641
01:06:02.679 --> 01:06:10.639
feels like a very light breeze, even though there may

642
01:06:10.679 --> 01:06:15.679
not be any type of breeze at all where you

643
01:06:15.760 --> 01:06:32.280
are right now. And as you become aware of your hands,

644
01:06:34.800 --> 01:06:57.239
I'm also aware of how relaxed my hands are feeling now.

645
01:07:04.079 --> 01:07:09.920
And when it comes to potentially drifting off to sleep,

646
01:07:11.000 --> 01:07:23.599
which may be the reason you're listening, I also feel

647
01:07:23.760 --> 01:07:38.000
drowsy when I make these recordings. I also notice my

648
01:07:38.280 --> 01:07:54.599
mind drifting. In fact, at times I've actually fallen asleep

649
01:08:00.199 --> 01:08:14.679
without even noticing, and then I carry on talking. It's

650
01:08:14.719 --> 01:08:23.800
only when I listen back to do the editing I

651
01:08:23.880 --> 01:08:33.159
hear snoring and I think, I don't remember snoring. I

652
01:08:33.199 --> 01:08:39.920
remember talking. Was this snoring was a pig turned up?

653
01:08:43.880 --> 01:08:51.319
That's why I sound like when I snare and I

654
01:08:51.359 --> 01:09:04.880
get really into the whole experience. I don't know how

655
01:09:04.960 --> 01:09:17.520
you feel, how relaxed you feel in your feet, how

656
01:09:17.680 --> 01:09:43.119
relaxed you feel in your hands. I have noticed more

657
01:09:43.239 --> 01:09:59.840
and more that the more relaxed, deeper level of comfort

658
01:10:01.800 --> 01:10:17.000
you feel, the easier your breathing becomes. It's almost like

659
01:10:19.800 --> 01:10:37.840
that additional muscle relaxation. So this allows you to breathe

660
01:10:38.199 --> 01:11:04.119
easier without necessarily focusing on your breath, however, being able

661
01:11:04.199 --> 01:11:33.520
to notice the ease in which you breathe so naturally.

662
01:11:48.159 --> 01:12:25.119
You breathe so very easily and smoothly. Whenever I imagine

663
01:12:30.840 --> 01:12:46.920
my breathing improving, when I've got my eyes closed, I

664
01:12:47.119 --> 01:13:00.560
tend to visualize a beautiful field with trees and flowers

665
01:13:07.399 --> 01:13:40.479
producing all that life giving oxygen. It feels nice two

666
01:13:42.000 --> 01:14:00.960
if nothing else, just taking some time away from everything,

667
01:14:12.239 --> 01:15:02.199
enjoying that feeling of peace, serenity with a joyful heart.

668
01:15:10.119 --> 01:15:35.640
Time seems to just drip by, so very slowly, relaxed,

669
01:15:41.520 --> 01:16:20.680
so deeply peaceful, completely unattached to any thoughts whatsoever in

670
01:16:20.840 --> 01:17:25.239
this moment, completely free, noticing that your mind has slowed down.

671
01:17:33.520 --> 01:18:20.239
Slowed down because nothing really requires your attention, You can

672
01:18:20.479 --> 01:18:36.600
enjoy the physical sensations of allowing the stress to rip

673
01:18:37.359 --> 01:18:51.279
out of your body, to appear out of every part

674
01:18:57.119 --> 01:19:21.880
of your body, being released from your brain. H your

675
01:19:22.000 --> 01:20:13.199
mind slowly but surely. The muscles in your legs relax

676
01:20:18.119 --> 01:21:08.359
rex so very deeply, RELs so deeply in the feelings,

677
01:21:10.960 --> 01:21:35.880
the pleasant feelings in your arms and shoulders, deepening each

678
01:21:36.239 --> 01:22:17.279
part of your body further and deeper and deeper. Noticine,

679
01:22:17.560 --> 01:22:44.439
the feelings in the back of your neck, feelings in

680
01:22:44.479 --> 01:23:37.000
your wrists, muscles in front of your body, I all say,

681
01:23:43.760 --> 01:24:23.079
feeling peaceful, deeply, there's a sense of peace spreads through

682
01:24:24.600 --> 01:25:02.399
your fairy core. Even when you focus on your mind,

683
01:25:14.279 --> 01:26:24.800
your mind becomes eve and slower, even deeper. Relax so

684
01:26:25.399 --> 01:27:25.399
very slow, his stomach peace full in your stomach, You're back.

685
01:27:30.800 --> 01:27:59.600
Notice Notice how relaxed you'd now feel in the hall

686
01:28:00.079 --> 01:28:32.840
of your back. Your spy from your brain all the

687
01:28:32.920 --> 01:28:41.640
way down the middle of your back, sending and receiving

688
01:28:44.000 --> 01:29:15.840
millions of messages every day, deep comfort, increasing deeply relaxed

689
01:29:46.079 --> 01:30:21.079
uns legs, spreading those signals down a spine or cord

690
01:30:25.439 --> 01:30:44.359
into air, every part of your body, your shins and

691
01:30:44.479 --> 01:31:36.039
your calf muscles, your elbows, Feelings of peace and tranquility

692
01:31:40.000 --> 01:31:53.960
spreading through your body. Tips of your toes, to your eyes,

693
01:31:58.399 --> 01:32:17.720
your fingers all wait till you lower back. Letting go,

694
01:32:20.039 --> 01:33:30.199
read the thinker, peace drifting mind just wandering away, happy

695
01:33:31.039 --> 01:34:11.479
to let go, Let go completely, let go, so tranquil,

696
01:34:35.640 --> 01:35:12.800
the whole body enjoying a sense listening God he for

697
01:35:13.119 --> 01:37:11.159
more peace, for joy, the space, this space of peace

698
01:37:14.760 --> 01:39:37.000
and safety. So firy fy relaxed, letting go. Maybe we

699
01:39:37.199 --> 01:39:44.680
can just focus on the different parts of your body,

700
01:39:48.840 --> 01:40:51.880
just to notice a forehead and your eyes it too,

701
01:40:57.560 --> 01:41:38.199
so los noticing the sense of complete freedom, absolute freedom,

702
01:42:24.239 --> 01:44:16.880
pre pre Pea's for energy, peace, to breathe such easier loose.

703
01:44:38.159 --> 01:44:49.720
You may have or may not have noticed your mind

704
01:44:50.479 --> 01:45:51.880
drifted peaceful mony, even more deeply in the direction of

705
01:45:57.039 --> 01:47:27.520
total bliss for pace, bliss for pace, raft, total peace.

706
01:47:52.239 --> 01:48:39.000
Come so calm lett him go peace with mind.

707
01:48:48.319 --> 01:49:22.840
Rexed forty, so relaxed, so relaxed.

708
01:49:47.319 --> 01:50:14.119
Your body feels almost invisible, so very relaxed. I'm peaceful,

709
01:50:20.520 --> 01:51:30.600
so peaceful, relax liquah, and you could start to notice

710
01:51:31.000 --> 01:51:40.039
that you are feeling more relaxed, even though I've not

711
01:51:41.760 --> 01:51:52.439
purposely focused your mind upon that sense of physical comfort

712
01:51:53.199 --> 01:51:59.960
that is growing within you throughout your body, and you're

713
01:52:00.159 --> 01:52:10.720
mind starts to slow down, and that could be almost

714
01:52:10.880 --> 01:52:19.119
in recognition of I guess my speech not being particularly

715
01:52:20.079 --> 01:52:37.039
fast and things just generally feel calmer. Just by listening

716
01:52:37.319 --> 01:52:46.039
to my voice, you give yourself an opportunity to take

717
01:52:46.079 --> 01:52:52.640
a break from the day, take a break from your

718
01:52:52.720 --> 01:52:59.720
life as it is, and to give yourself a rest,

719
01:53:02.399 --> 01:53:09.640
giving yourself permission to take some time off and to

720
01:53:09.800 --> 01:53:15.680
allow your body to relax and allow your mind to

721
01:53:15.880 --> 01:53:27.239
slow down, which in turn releases the tension and it

722
01:53:27.439 --> 01:53:36.319
stresses that you had in your body. It's almost as

723
01:53:36.359 --> 01:53:42.159
if the parts of your body just open up, allowing

724
01:53:42.279 --> 01:53:54.199
the negativity out and at the same time replacing that

725
01:53:54.439 --> 01:54:04.039
negativity with positive heathing energy which then fills your body

726
01:54:04.159 --> 01:54:16.720
up and your mind to also starts to appreciate those

727
01:54:17.159 --> 01:54:34.800
feelings of increasing confidence, an almost uplifting feeling, positive healing,

728
01:54:38.000 --> 01:54:46.560
an energy that spreads through your body like a wave

729
01:54:48.880 --> 01:55:01.000
of comfort, and all this comes and just allowing yourself

730
01:55:03.840 --> 01:55:09.039
a few minutes, maybe half an hour, however long you

731
01:55:09.159 --> 01:55:21.720
want it to be, to just rest and allow your

732
01:55:21.840 --> 01:55:31.720
mind and your body to almost reset itself to the

733
01:55:32.439 --> 01:55:48.319
settings of comfort and relaxation, calmness, which allows more room

734
01:55:48.800 --> 01:56:01.840
for feelings of pleasure and happiness to move around your

735
01:56:01.920 --> 01:56:10.359
body and into your mind, almost as if your mind

736
01:56:10.479 --> 01:56:21.079
and your body are sinking together, almost mirroring each other,

737
01:56:22.119 --> 01:56:34.159
with that growing positivity and calmness, And it feels nice.

738
01:56:36.560 --> 01:56:42.560
It really does feel nice to know that you are

739
01:56:42.600 --> 01:56:52.760
the one that has allowed yourself to feel more comfort

740
01:56:56.039 --> 01:57:09.479
and to experience more of this deep relaxation spreading throughout

741
01:57:09.640 --> 01:57:21.800
your body. And as I focus on each part of

742
01:57:21.960 --> 01:57:34.079
your body, you can notice that that part becomes even

743
01:57:35.359 --> 01:57:44.640
more relaxed just by focusing on it. It becomes even

744
01:57:44.880 --> 01:57:57.560
more calm and comfortable just by focusing. And as I

745
01:57:57.800 --> 01:58:06.119
move down your body, starting at your head, the parts

746
01:58:06.239 --> 01:58:13.680
that you've already focused on will continue to relax deeply,

747
01:58:16.439 --> 01:58:22.479
and those parts that we've not yet focused on or

748
01:58:22.640 --> 01:58:34.399
just automatically release any remain intension in anticipation of even

749
01:58:34.840 --> 01:58:47.399
more comfort about to come. Now, I'm going to start

750
01:58:47.479 --> 01:58:55.319
by focusing on your forehead. Just being aware the feelings

751
01:58:55.439 --> 01:59:05.720
of your forehead and any background sounds like mister Herbert

752
01:59:05.800 --> 01:59:11.319
the Pigeon can just allow you to feel even more relaxed.

753
01:59:15.239 --> 01:59:21.319
Just means you're in the moment. This isn't this isn't

754
01:59:21.359 --> 01:59:29.359
a sterile environment. This is the world. I live in

755
01:59:29.439 --> 01:59:41.760
the countryside, so there's lots of nature sounds around. So

756
01:59:41.840 --> 01:59:46.920
as you focus on your forehead, just notice how it

757
01:59:47.239 --> 01:59:57.119
becomes even more relaxed as you focus only on my

758
01:59:57.399 --> 02:00:06.920
voice and that part of your body. Moving down to

759
02:00:07.079 --> 02:00:20.000
your eyes, focusing on your eyes, noticing how your eyelids

760
02:00:20.279 --> 02:00:27.279
feel so heavy yet so light at the same time,

761
02:00:30.680 --> 02:00:41.319
and all the muscles around your eyes relaxing completely. Moving

762
02:00:41.479 --> 02:00:48.600
your focus down to your mouth, your lips, your tongue,

763
02:00:49.840 --> 02:00:57.800
your teeth, and your gums, the whole of your mouth relaxing,

764
02:01:01.279 --> 02:01:11.600
calm and lease. As you focus now on your jawel,

765
02:01:14.600 --> 02:01:18.159
not just the parts of your jaw near your mouth

766
02:01:18.960 --> 02:01:23.279
and your chin, but all the way up the size

767
02:01:23.319 --> 02:01:30.159
of your face to your ears, the hole of your jaw,

768
02:01:32.800 --> 02:01:59.840
feeding more relaxed and calm. Focusing on your neck, the

769
02:02:00.079 --> 02:02:07.560
front of your neck and your throat, relaxing and loose

770
02:02:08.279 --> 02:02:17.880
and calm. The side of your neck, the right and

771
02:02:18.119 --> 02:02:30.760
left side of your neck, relax and loose and calm.

772
02:02:37.119 --> 02:02:43.800
And now the back of your neck. Focusing on the

773
02:02:44.079 --> 02:02:54.479
back of your neck, letting go of any tension that

774
02:02:54.680 --> 02:03:03.520
may have been there before, and enjoying that sense of

775
02:03:04.560 --> 02:03:15.199
increasing comfort and release that you can experience in the

776
02:03:15.319 --> 02:03:27.600
back of your neck, moving down your back and moving

777
02:03:27.840 --> 02:03:32.199
either side of your spine right from the top of

778
02:03:32.279 --> 02:03:37.800
your back all the way down to the bottom of

779
02:03:37.920 --> 02:03:54.880
your back down to your lower back. And as you

780
02:03:55.119 --> 02:04:02.439
move up and down your spine, you can feel the

781
02:04:02.640 --> 02:04:17.680
muscles either side of your spine relaxing even more. And

782
02:04:17.840 --> 02:04:24.520
as those muscles relax, that sense of comfort starts to

783
02:04:24.760 --> 02:04:35.159
spread outwards from your spine into both sides of your back,

784
02:04:38.960 --> 02:04:42.640
the top of your back, the middle, and your lower back.

785
02:04:46.159 --> 02:04:53.319
And as you scan gently and slowly up and down

786
02:04:53.520 --> 02:04:58.560
your back, there's the muscles in the top of your

787
02:04:58.680 --> 02:05:08.600
back relax and become looser. The muscles in the middle

788
02:05:08.680 --> 02:05:15.960
of your back also seem to just almost divide from

789
02:05:16.039 --> 02:05:29.439
each other, separating and almost melting. And in your lower

790
02:05:29.560 --> 02:05:41.079
back it seems to be an extra special feeling of comfort.

791
02:05:46.359 --> 02:05:52.479
The spreads into your hips, so down your lower back,

792
02:05:52.840 --> 02:06:00.760
into your hips, into the area where you're six are,

793
02:06:04.359 --> 02:06:10.560
and into your buttocks, and all those muscles that spread

794
02:06:13.319 --> 02:06:23.039
from your lower back into your hip area start to melt,

795
02:06:27.479 --> 02:06:38.319
start to really let go. I don't even know where

796
02:06:39.439 --> 02:06:45.199
about to focus on your shoulders, your back and your

797
02:06:45.439 --> 02:07:03.760
spine will continue to let go, continue to relax so calmly,

798
02:07:08.439 --> 02:07:13.399
and as you focus on your shoulders, you may notice

799
02:07:13.640 --> 02:07:37.760
that they're already feeding, really loose, they're already feeding calm

800
02:07:44.119 --> 02:07:56.840
and feeding those muscles. Then move from your neck into

801
02:07:56.920 --> 02:08:22.319
your shoulders. Feel so soft and gentle, so smooth and calm,

802
02:08:33.680 --> 02:08:46.239
and the feeling in your shoulders seens to spread deep

803
02:08:46.520 --> 02:08:56.239
into your shoulders, that sense of relaxation, not just traveling

804
02:08:56.800 --> 02:09:14.000
deeply into your muscles, but also relaxing the bones and

805
02:09:14.279 --> 02:09:23.000
moving all away to underneath your arms, relaxing that whole

806
02:09:23.199 --> 02:09:28.199
area between the tops of your shoulders and underneath your

807
02:09:28.399 --> 02:09:48.159
arms healing. You feel so relaxed and comfortable in your shoulders,

808
02:09:51.720 --> 02:10:13.840
which sends that deep healing message into your arms, and

809
02:10:14.039 --> 02:10:19.039
you may feel almost as if your arms are not

810
02:10:19.239 --> 02:10:37.880
even there, because they're so relaxed, so deeply relaxed, so

811
02:10:42.119 --> 02:11:18.680
so calm, so loose, not feeling spreading all the way

812
02:11:18.920 --> 02:11:43.640
down your arms, two elbows, including your elbows circumforts spreads

813
02:11:48.520 --> 02:12:05.199
all away into wrists, your forearments and your wrists being

814
02:12:05.960 --> 02:12:26.239
so heavy yet at the same time so light and gentle.

815
02:12:50.960 --> 02:13:31.760
Fuss now on your hands, my hands, so peaceful in

816
02:13:32.000 --> 02:14:10.199
your hands, the sense of real peace. It just seems

817
02:14:10.319 --> 02:14:35.359
to feel so familiar when your hands relax deeply ees

818
02:14:53.039 --> 02:16:01.520
your thing is you things sad this your finger tips,

819
02:16:30.119 --> 02:16:49.280
moving your attention to the front of your body, so comfortable,

820
02:17:00.280 --> 02:18:27.040
moving in your focus. You, your legs, we muscles in

821
02:18:27.200 --> 02:19:21.040
your thighs, your knees so relaxed, the carved mussels and

822
02:19:21.360 --> 02:21:38.120
just shans copusedly four and the feathing in your feet. Sir, peaceful,

823
02:21:40.239 --> 02:22:32.319
so calm, so peaceful, so calm, so peaceful, so calm.

824
02:22:36.360 --> 02:22:36.440
So.

825
02:22:38.399 --> 02:23:09.959
Peace f re sin peace for so calm, allowing that

826
02:23:10.440 --> 02:23:20.879
deep relaxation to spread your chest and your stomach, so

827
02:23:30.200 --> 02:23:49.239
letting go h everything. So I'm gonna start counting down now,

828
02:23:51.920 --> 02:24:00.639
from twenty down to one. You can imagine in a

829
02:24:00.680 --> 02:24:06.479
way it's like just walking down some steps and each

830
02:24:06.680 --> 02:24:12.319
step or twenty steps, and each step represents a level

831
02:24:12.879 --> 02:24:25.600
of comfort. Each step represents a deepening of that comfort,

832
02:24:32.239 --> 02:24:37.920
and the furvies you walk down those steps, the deeper

833
02:24:38.360 --> 02:26:34.600
and more relaxed you feel. So starting with number twenty twenty, nineteen, eighteen, seventeen,

834
02:27:20.879 --> 02:37:45.959
sixty three fourt four teen too well five four nine hey, seven.

835
02:37:04.879 --> 02:39:39.559
Four five.

836
02:40:58.280 --> 02:45:33.280
Four two one. And now as you focus on your eyes,

837
02:45:42.840 --> 02:45:53.200
we're gonna count down from ten down to one, focusing

838
02:45:54.479 --> 02:46:02.120
just on your eyes. Your eye, it's the muscles around

839
02:46:02.239 --> 02:46:13.639
your eyes, your eye walls themselves, our whole area that

840
02:46:13.920 --> 02:46:27.959
makes up your eye. And as we count down from

841
02:46:28.159 --> 02:46:36.159
ten down to one, whilst focus in on your eyes,

842
02:46:42.479 --> 02:46:53.360
you'll become twice is relaxed with each number counting down,

843
02:46:57.520 --> 02:47:04.440
and you may find the all you want to do

844
02:47:04.959 --> 02:47:13.920
is just drift off to sleep. And if that's what

845
02:47:14.200 --> 02:47:26.719
you want, then just allow yourself to do that. Now,

846
02:47:29.680 --> 02:47:36.040
focusing on your eyes, I'm going to begin counting down

847
02:47:37.600 --> 02:48:54.120
from ten down to one. Right now, ten nine eight

848
02:49:47.639 --> 02:57:06.239
seven y five four three two one two. Counting down

849
02:57:06.280 --> 02:57:21.799
from ten to one ten nine eight seven six five

850
02:57:24.120 --> 02:57:41.879
four three two one. And maybe that was a bit

851
02:57:41.920 --> 02:57:46.000
too quick in order to relax. Maybe it's a bit

852
02:57:46.120 --> 02:57:52.600
too fast for you to notice the calming of your body,

853
02:57:55.840 --> 02:57:59.079
maybe even a little bit of pressure that I like,

854
02:58:00.239 --> 02:58:03.079
you're counting down from ten to one. Would you expect

855
02:58:03.159 --> 02:58:06.200
me to do? Man, expect me to stick go with

856
02:58:06.399 --> 02:58:16.239
floppy just because you're counting down. We could try it again,

857
02:58:17.600 --> 02:58:23.600
but this time I go this lower this time, as

858
02:58:23.639 --> 02:58:28.520
you focus on the whole of your body before we

859
02:58:28.760 --> 02:58:35.799
focus on your legs. Just notice how your body does

860
02:58:37.559 --> 02:58:50.680
start to feel more relaxed with every number that I

861
02:58:50.879 --> 02:59:49.360
count down ten nine, eight, seven, six, five four three

862
03:00:02.879 --> 03:00:40.559
two one, And just notice how how you feel, generally,

863
03:00:41.000 --> 03:00:55.319
how your body feels. It's not necessarily even about counting

864
03:00:55.440 --> 03:01:02.559
down from ten to one. It's that space that you have,

865
03:01:03.920 --> 03:01:22.360
that space between being active physically or mentally to just

866
03:01:27.079 --> 03:01:32.280
sitting or lying down, just being there, not doing anything,

867
03:01:32.479 --> 03:01:39.079
not saying anything, or needing to think about anything. So

868
03:01:39.799 --> 03:01:42.799
it opens up a space, you know, a bit of

869
03:01:42.840 --> 03:01:53.840
a space, a gap. And the more I comed down

870
03:01:53.879 --> 03:02:01.280
from ten to one, the bigger that gap becomes. So

871
03:02:01.399 --> 03:02:13.799
there's that gap of calmness, of comfort, relaxation. It's a

872
03:02:13.959 --> 03:02:27.959
nice feeling, and it moves those stresses or discomforts physically

873
03:02:28.159 --> 03:02:40.319
or emotionally, moves them away. Allows you.

874
03:02:43.000 --> 03:02:43.520
To just.

875
03:02:46.520 --> 03:02:53.239
Slow down. Someone to count again from ten down to one,

876
03:02:53.680 --> 03:03:03.879
and notice that gap widening, the gap, and as it widens,

877
03:03:03.959 --> 03:03:10.000
it's almost like the thestress and attention falls into the

878
03:03:10.079 --> 03:03:35.559
gap and gives you that distance, that space. Now ten

879
03:03:40.120 --> 03:05:36.719
nine eight, seven, six, five four three two one, Now,

880
03:05:36.959 --> 03:05:57.079
how does your body feel now? Can you notice that

881
03:05:58.120 --> 03:06:34.840
do you feeling calmer, the feeling more relaxed as we

882
03:06:35.000 --> 03:06:55.239
now focus on your legs, just your legs. We're just

883
03:06:55.399 --> 03:07:15.360
gonna start with focusing on your thighs. Of course, it's

884
03:07:15.479 --> 03:07:24.120
not the most exciting thing to be doing, because I'm sure,

885
03:07:24.239 --> 03:07:26.840
like most of your body is not a lot going

886
03:07:26.920 --> 03:07:39.559
on right now. Just focusing on the whole of your thighs,

887
03:07:42.399 --> 03:07:46.120
the tops of your thighs, the sides of your thighs,

888
03:07:48.319 --> 03:07:52.799
the bottoms of your thighs, your outer thighs, and your

889
03:07:52.920 --> 03:07:58.120
inner thighs. Basically the whole of your thigh that leads

890
03:07:59.200 --> 03:08:14.719
into your head and it goes down to your knee joint. Now,

891
03:08:14.799 --> 03:08:21.840
this is a big area. It's a very heavy area.

892
03:08:22.319 --> 03:08:28.280
It's very strong, probably the strongest muscles in your body

893
03:08:29.040 --> 03:08:43.319
or in your thighs. But I don't think we perhaps

894
03:08:45.319 --> 03:08:58.000
give enough attention to our thighs. Perhaps we don't acknowledge

895
03:08:58.719 --> 03:09:18.079
how important our thighs are to our lives, how much

896
03:09:20.719 --> 03:09:34.200
they actually do for us all through our lives. And

897
03:09:34.360 --> 03:09:40.040
it may seem to sound really weird, but I think

898
03:09:40.120 --> 03:09:47.040
that all of our body parts, especially our thighs, need

899
03:09:47.239 --> 03:10:01.680
some TLC, a bit of love shown, a bit of acknowledgement.

900
03:10:04.200 --> 03:10:13.479
I thank you gratitude for what our thighs do for us.

901
03:10:20.040 --> 03:10:26.079
And I know this may sound is strange. Maybe you think,

902
03:10:26.520 --> 03:10:28.840
why am I sure that I should be out in

903
03:10:29.399 --> 03:10:37.920
the garden hugging a tree or something. Well, it's hard

904
03:10:38.000 --> 03:10:41.120
to set a microphone up on a tree. That's why

905
03:10:41.159 --> 03:10:43.840
I'm doing this indoors. Otherwise I would be outside hugging

906
03:10:43.879 --> 03:10:47.360
a tree. Now I can't see the television from the tree.

907
03:10:54.040 --> 03:10:58.319
If you move down to your knees, getting such an

908
03:10:58.399 --> 03:11:08.120
important part, and I think we don't necessarily I'll speak

909
03:11:08.159 --> 03:11:15.479
for myself here. I don't necessarily appreciate all that my

910
03:11:15.680 --> 03:11:20.840
needs do for me until I have a problem with

911
03:11:20.959 --> 03:11:25.959
my knee. It's occasionally, if I ever, maybe i'll bash

912
03:11:26.040 --> 03:11:32.079
it or it's aching for some reason. It's then that

913
03:11:32.200 --> 03:11:37.760
I realize how much it does. You know, the benefit

914
03:11:37.840 --> 03:11:45.360
of being able to use my legs without any kind

915
03:11:45.399 --> 03:11:53.040
of physical discomfort is a beautiful thing that's possibly not

916
03:11:53.200 --> 03:12:04.879
appreciated until it's temporarily removed. You know that's comfort. But

917
03:12:04.959 --> 03:12:09.639
as you focus on your knees, regardless of how your

918
03:12:09.719 --> 03:12:18.600
knees feel, you can have that sense of gratitude and

919
03:12:18.920 --> 03:12:21.559
love to your knees for all that they do for you,

920
03:12:32.040 --> 03:12:35.159
and you can still have that attention on your thighs

921
03:12:35.840 --> 03:12:41.879
and maybe notice how your thighs feel. Maybe you've noticed

922
03:12:42.120 --> 03:12:59.319
that they are relaxing more deeply as you focus now

923
03:13:01.200 --> 03:13:04.920
on the bottoms of your legs, your shins and your

924
03:13:05.000 --> 03:13:11.399
calf muscles and the bones between your knees and your

925
03:13:11.440 --> 03:13:24.840
feet incorporate, and of course your ankles so important. Anyone

926
03:13:24.920 --> 03:13:29.680
has had, even like the slightest sprain of an ankle

927
03:13:30.879 --> 03:13:37.440
knows how how much we take our ankles for granted.

928
03:13:43.360 --> 03:13:45.360
And it's kind of strange in a way when you

929
03:13:45.440 --> 03:13:51.040
think that. You know, logically, our wrists are a lot

930
03:13:51.200 --> 03:13:56.000
thinner than the rest of our arms, which is okay,

931
03:13:56.120 --> 03:13:59.799
it doesn't can't see any problem with that because we

932
03:14:00.079 --> 03:14:06.520
just picking stuff up. But our ankles so much thinner

933
03:14:07.799 --> 03:14:16.360
than the rest of our legs, and from a physics

934
03:14:16.440 --> 03:14:22.120
perspective or logical even it doesn't really make sense that

935
03:14:22.319 --> 03:14:30.040
all this weight would ultimately be resting on your ankles

936
03:14:31.159 --> 03:14:44.559
then leading to your feet. That thin area, thin bone. Yeah,

937
03:14:44.639 --> 03:14:50.319
it does so much great work, supports us, supports our

938
03:14:50.440 --> 03:15:02.200
body for a lifetime helps us to balance, It helps

939
03:15:02.280 --> 03:15:14.840
you to get her around and be mobile. And there's

940
03:15:14.879 --> 03:15:22.760
the calf muscles. Of course, when I was younger, I

941
03:15:22.799 --> 03:15:26.040
couldn't see the point in calf muscles. I didn't seem

942
03:15:26.079 --> 03:15:31.159
to do anything. Okay, if I walked around on tiptoes,

943
03:15:31.920 --> 03:15:35.799
then my calf muscles get some work. But of course

944
03:15:35.879 --> 03:15:40.000
that's not true. The calf muscles are being used whenever

945
03:15:40.079 --> 03:15:52.000
we use her legs and your shins there to protect

946
03:15:54.000 --> 03:16:02.600
your lower legs, shaped in all ways, almost as a

947
03:16:02.680 --> 03:16:14.959
protector for the bone, leading of course to your ankles

948
03:16:18.360 --> 03:16:24.920
and your feet. But we're not going to focus on

949
03:16:25.040 --> 03:16:27.120
your feet. We're just going to focus on the legs.

950
03:16:29.079 --> 03:16:33.680
And I realize that now that I've mentioned your feet,

951
03:16:33.799 --> 03:16:38.440
it probably focuses on them anyway, So maybe I should

952
03:16:38.520 --> 03:16:44.479
focus on your feet a little bit. You can have

953
03:16:44.639 --> 03:16:49.840
them in your awareness the same as you have your

954
03:16:49.959 --> 03:16:54.200
thighs in your awareness. Even though we haven't been focusing

955
03:16:54.920 --> 03:16:59.799
on your thighs a few minutes, we've been focusing on

956
03:16:59.840 --> 03:17:17.200
your ankles, there's still that sensation of comfort in your thighs,

957
03:17:22.200 --> 03:17:29.520
and this that movement of energy because the thighs hold

958
03:17:31.479 --> 03:17:36.760
lots of different sensations. Of course, there's the muscles, the

959
03:17:37.079 --> 03:17:49.559
big straw muscles that we have in our thighs. But

960
03:17:49.719 --> 03:17:55.360
the skin on the outside of the thighs, as in

961
03:17:55.879 --> 03:18:01.639
the outside of all of our body, can be very sensitive,

962
03:18:05.559 --> 03:18:18.760
sensitive to the touch, sensitive to temperature. And inside your

963
03:18:18.879 --> 03:18:26.319
thighs the bones, there's the muscle, there's the blood, vessels,

964
03:18:26.479 --> 03:18:32.280
the arch trees, it's all this stuff that's inside your thighs.

965
03:18:36.559 --> 03:18:39.760
And I guess sometimes it'd be nice if you could

966
03:18:39.799 --> 03:18:45.159
actually put your fingers inside your thighs and a message,

967
03:18:47.520 --> 03:18:51.079
so you can message on the outside, of course, but

968
03:18:51.159 --> 03:18:54.239
to be able to get deep into the muscles, and

969
03:18:54.360 --> 03:18:59.479
to be able to just message inside your thighs, message

970
03:18:59.520 --> 03:19:07.559
in the bone of your leg, massage in all the

971
03:19:07.760 --> 03:19:18.319
veins and just gently healing your thighs, and you could

972
03:19:18.440 --> 03:19:26.239
move down massaging inside your knees, just message in those bones,

973
03:19:27.239 --> 03:19:34.280
but with healing fingertips, spreading that healing energy deep into

974
03:19:34.399 --> 03:19:43.799
the joints of your knees. Of course, there's the back

975
03:19:44.079 --> 03:19:49.000
of your your knee, you know, the inside crease where

976
03:19:49.040 --> 03:19:56.479
your knee is. It's a very sensitive area, very it

977
03:19:56.520 --> 03:20:00.920
feels very nice when you stroke. It might be because

978
03:20:01.760 --> 03:20:06.719
it's an area that's not really touched very often. It's

979
03:20:06.879 --> 03:20:13.399
almost like a hidden part, that crease in your legs.

980
03:20:13.520 --> 03:20:20.559
It's almost it's like a part that has a sensitivity,

981
03:20:20.639 --> 03:20:31.079
which is a little bit different. Of course, it's protected

982
03:20:31.200 --> 03:20:42.399
by your legs. So you can imagine putting your fingers

983
03:20:42.600 --> 03:20:52.000
into that crease in your legs, that fold in between

984
03:20:52.079 --> 03:20:55.559
your legs. You can just mess out with your fingertips.

985
03:20:56.760 --> 03:21:03.559
Imagine your fingertips going inside, massage in the muscle tissue

986
03:21:08.159 --> 03:21:14.319
you can cause, field the bones of your knees, healing

987
03:21:14.559 --> 03:21:27.280
through your fingertips, and then as you go down to

988
03:21:27.360 --> 03:21:30.159
your calf muscles. Now that's the part I'd like to

989
03:21:30.200 --> 03:21:35.600
be able to really put my fingertips deep inside my

990
03:21:35.799 --> 03:21:44.520
calf muscles, massage in every single tissue of that muscle,

991
03:21:46.120 --> 03:21:56.040
healing every part, and then doing the same for my shins,

992
03:21:59.200 --> 03:22:07.399
massage and gently stroking the bones, gently stroking them, healing

993
03:22:07.639 --> 03:22:11.719
in a loving way, because they deserve to be treated

994
03:22:14.799 --> 03:22:18.920
as the precious bones that they are. Because our legs

995
03:22:18.959 --> 03:22:22.319
are so precious as in all the other parts of

996
03:22:22.399 --> 03:22:30.559
our body, and more precious than any jure on the planet.

997
03:22:39.120 --> 03:22:47.120
When you start to think about your legs, in this way,

998
03:22:51.719 --> 03:22:58.360
it can change your perspective. It might sound a bit

999
03:23:01.479 --> 03:23:05.719
a bit silly to start with the idea of having

1000
03:23:06.639 --> 03:23:16.639
love for your legs, showing appreciation for your thighs, wanting

1001
03:23:16.760 --> 03:23:20.680
to be able to put your hands in your thighs

1002
03:23:22.600 --> 03:23:29.079
and massage the muscles and the bones, and to get

1003
03:23:29.120 --> 03:23:37.399
your fingers deep in there, releasing all tension, just to

1004
03:23:37.600 --> 03:23:47.000
show how much you care about your legs, how much

1005
03:23:47.079 --> 03:23:52.760
you care for what your legs do for you regularly,

1006
03:23:55.159 --> 03:24:05.360
your knees, your calves, your ankles, the strength of your ankles,

1007
03:24:08.280 --> 03:24:13.000
considering how thin they are compared to the rest of

1008
03:24:13.079 --> 03:24:22.840
your legs, especially your thighs. Yeah, they're so strong, so flexible,

1009
03:24:26.600 --> 03:24:39.440
absolutely amazing things. Your ankles are truly a gift because

1010
03:24:39.479 --> 03:24:48.200
of what they do for you, supporting all that weight,

1011
03:24:50.239 --> 03:24:54.639
regardless of how what weight you are, even if you

1012
03:24:54.760 --> 03:24:59.719
only ate stone, there's still a lot of weight for

1013
03:24:59.799 --> 03:25:06.399
the these little ankles. Now, I'm a lot heavier than

1014
03:25:06.440 --> 03:25:16.399
eight stone double down, yet my ankles support my body

1015
03:25:17.159 --> 03:25:23.760
all the time. Orthough they do give off a sigh

1016
03:25:23.760 --> 03:25:29.200
of relief when I sit down. That's have my whole

1017
03:25:29.280 --> 03:25:38.760
legs do. My feet feet also go and my toes clap.

1018
03:25:39.959 --> 03:26:08.440
I'm so happy. Your legs really are amazing. And I

1019
03:26:08.600 --> 03:26:12.520
know that talking about talking about your legs is probably

1020
03:26:15.000 --> 03:26:19.680
possibly among the most most boring things you've ever heard

1021
03:26:19.760 --> 03:26:28.120
anyone say. Possibly, but boring or not, everything I said

1022
03:26:28.280 --> 03:26:44.920
is true. Your legs are amazing. Your legs deserve not

1023
03:26:45.319 --> 03:27:03.799
just respect, they deserve to relax deeply. They deserve to

1024
03:27:03.920 --> 03:27:09.159
take some time out of the day to just let

1025
03:27:09.360 --> 03:27:45.280
go completely. Your legs really can relax. And because the

1026
03:27:45.440 --> 03:27:49.920
legs are so such a most, you know, very important

1027
03:27:50.600 --> 03:27:55.120
part of your body. When you relax your legs, the

1028
03:27:55.239 --> 03:28:06.440
rest of your body also naturally follows in that journey

1029
03:28:06.600 --> 03:28:18.319
of comfort. I can feel it in my hips. My

1030
03:28:18.479 --> 03:28:25.799
hips feel really loose, and also my ler back as well.

1031
03:28:27.840 --> 03:28:33.559
My lower back really feels it feels stretched, even though

1032
03:28:33.600 --> 03:28:37.239
I'm just sitting in a chair and there's no stretching

1033
03:28:39.959 --> 03:28:43.120
as far as I'm aware that I'm doing. It's almost

1034
03:28:43.159 --> 03:28:46.959
as if the muscles are just relaxed so much that

1035
03:28:47.079 --> 03:28:54.159
there is a natural stretch as the tension has reduced

1036
03:28:55.600 --> 03:29:14.159
a lot. And I'm now going to count down from

1037
03:29:14.799 --> 03:29:23.879
ten down to one, and you can continue to fill

1038
03:29:25.639 --> 03:29:49.879
wonderfully relaxed ten nine eight seven six, five.

1039
03:29:54.239 --> 03:29:58.360
Four three.

1040
03:30:02.319 --> 03:30:22.959
Two Why relax? So I'm just going to count down

1041
03:30:24.479 --> 03:30:29.200
from fire down to one. And as a countdown, if

1042
03:30:29.239 --> 03:30:36.319
you just focus on the numbers, just the numbers counting down,

1043
03:30:37.360 --> 03:30:46.479
and notice how you feel in this moment as you

1044
03:30:46.639 --> 03:30:54.159
hear the numbers counting down, knowing that those numbers counting

1045
03:30:54.280 --> 03:31:04.399
down represent you feeling calmer, not just in your body,

1046
03:31:04.559 --> 03:31:12.920
but also relaxing your mind. I just notice how you feel.

1047
03:31:13.799 --> 03:31:19.719
There's nothing to do, there's nothing to say, there's nothing

1048
03:31:19.879 --> 03:32:02.879
to think about, starting with number five four three two one.

1049
03:32:12.319 --> 03:32:24.200
And as you notice the gradual letting go that the

1050
03:32:24.360 --> 03:32:31.959
tension in your body, you may also begin to notice

1051
03:32:32.079 --> 03:32:39.319
and be aware of how your mind is starting to

1052
03:32:40.639 --> 03:32:47.239
slow down. This is just a natural thing that happens.

1053
03:32:49.840 --> 03:32:55.040
It's not really a special procedure. It's just natural because

1054
03:32:55.120 --> 03:33:01.000
as your body relaxes, your mind also starts to relax.

1055
03:33:02.639 --> 03:33:06.280
And the more your mind relaxes, the more your body relaxes.

1056
03:33:06.399 --> 03:33:16.920
It's just a continuous circle of relaxation. And there's that

1057
03:33:18.200 --> 03:33:26.040
calmness that comes from relative quietness. You know, even even

1058
03:33:26.079 --> 03:33:32.639
if there's background sounds either your side or mine, it's

1059
03:33:32.760 --> 03:33:38.680
still going to be quite calm. You know, you haven't

1060
03:33:38.680 --> 03:33:43.639
got the television on, there's no music in the background

1061
03:33:43.760 --> 03:33:46.399
unless you're listening to the recording. With music, of course,

1062
03:33:51.280 --> 03:33:53.440
you're very likely not going to be sitting in a

1063
03:33:53.559 --> 03:33:56.680
room with other people. Of course it might be, but

1064
03:33:57.959 --> 03:34:01.239
generally it's more idea if you can do this on

1065
03:34:01.360 --> 03:34:12.639
your own, so no distractions, and when you stop thinking

1066
03:34:12.719 --> 03:34:29.920
about stuff, relaxation automatically rises, a sense of comfort starts

1067
03:34:29.959 --> 03:34:38.719
to grow, and without trying to build it up into

1068
03:34:38.799 --> 03:34:50.959
something fantastical or something magical, this is just a natural process,

1069
03:34:53.280 --> 03:35:03.959
something that's easy to accomplish. In fact, it's almost you know,

1070
03:35:04.120 --> 03:35:10.959
the sense of relaxing completely happens really when you put

1071
03:35:11.120 --> 03:35:15.000
no effort into it. It's not something that you can

1072
03:35:15.120 --> 03:35:26.719
really force. It's something that happens naturally. And part of

1073
03:35:27.159 --> 03:35:37.360
the process of this recording and others is simply two

1074
03:35:38.959 --> 03:35:49.319
allow you to take advantage of this space. This time.

1075
03:35:52.239 --> 03:36:03.239
It's just let go to just be here, to be

1076
03:36:03.920 --> 03:36:17.319
in tune with how you feel, yet with the intention

1077
03:36:19.559 --> 03:36:31.000
of wanting to relax deeply and maybe even to fall asleep,

1078
03:36:32.159 --> 03:36:37.319
depending on what it is that you wish for yourself

1079
03:36:39.120 --> 03:36:54.159
in this moment. As we know, relaxing is the majority

1080
03:36:55.399 --> 03:36:59.799
of the process of falling asleep. The actual falling asleep

1081
03:37:00.399 --> 03:37:08.639
is the tiny bit at the end. The deeper relaxed

1082
03:37:08.959 --> 03:37:30.479
you become, the easier you find yourself drifting. But you

1083
03:37:30.559 --> 03:37:37.559
can also if you choose stay focused on my voice

1084
03:37:39.360 --> 03:38:06.159
and really enjoy the process, gradually lax in each muscle

1085
03:38:10.760 --> 03:38:37.639
in your body effortlessly and just observing the sensation of

1086
03:38:37.920 --> 03:38:53.520
letting go completely. This time, I'm going to count from

1087
03:38:53.760 --> 03:39:03.920
six down to one, and you can notice your mind

1088
03:39:06.559 --> 03:39:19.959
calming down more with each number that you hear me say, naturally,

1089
03:39:21.040 --> 03:42:02.559
feeling calm and slow and peaceful. Sex five four, three, one,

1090
03:42:23.680 --> 03:42:33.280
being aware of how your mind has slowed right down,

1091
03:42:36.520 --> 03:42:59.840
sinking deeply into relaxation. And as you focus on your mind,

1092
03:43:00.159 --> 03:43:10.159
do you may notice that there are some thoughts still there,

1093
03:43:12.760 --> 03:43:22.319
maybe some stubborn thoughts that for some reason perhaps need

1094
03:43:22.399 --> 03:43:37.600
your attention. That's what you can do is send love

1095
03:43:37.840 --> 03:43:51.479
to those thoughts. Sprinkle those thoughts with love like all

1096
03:43:51.600 --> 03:43:57.239
petals from a flower. Just sprinkle it over them, petals

1097
03:43:57.280 --> 03:44:04.520
filled with love towards those thoughts, to let those thoughts

1098
03:44:04.719 --> 03:44:11.200
know that you're not abandoned in them. You just need

1099
03:44:11.360 --> 03:44:21.079
them you require them to just calm down, slow down,

1100
03:44:23.399 --> 03:44:24.760
quiet down.

1101
03:44:28.360 --> 03:44:28.760
For now.

1102
03:44:36.680 --> 03:44:41.680
So as you focus on those remaining thoughts. As we

1103
03:44:41.840 --> 03:44:47.079
count down this time from seven down to one. With

1104
03:44:47.239 --> 03:45:01.120
each number, just imagine sprinkling those flower petals of love, kindness,

1105
03:45:02.719 --> 03:45:14.559
gratitude over those thoughts, which will allow them to just

1106
03:45:16.000 --> 03:45:31.000
melt away and relax deeply. With every number, those thoughts

1107
03:45:31.159 --> 03:47:06.000
will become more and more relaxed, starting with number seven, six, five, four, three,

1108
03:47:38.600 --> 03:48:23.079
two one. Yeah, And as you now notice how relaxed

1109
03:48:26.879 --> 03:48:45.959
you're feeling in your body, we're going to focus on

1110
03:48:46.159 --> 03:48:57.959
your hands because the more relaxed your hands are, the

1111
03:48:58.159 --> 03:49:18.920
more relaxed your body and mind are. And there's you

1112
03:49:19.159 --> 03:49:29.920
focus on your hands and your fingers. There's nothing needed

1113
03:49:30.159 --> 03:49:35.719
to be done. There's no clenching the fists or tents

1114
03:49:35.920 --> 03:49:46.760
in the fingers or anything like that. It's just noticing

1115
03:49:47.600 --> 03:50:00.280
and focusing on your hands, noticing how they feel. Yeah,

1116
03:50:14.840 --> 03:50:25.319
Because the more relaxed your hands feel, the calmer your

1117
03:50:25.520 --> 03:50:37.399
mind feels, and the more comfort you feel throughout your body.

1118
03:50:43.360 --> 03:51:16.680
You may have already noticed your mind is starting to

1119
03:51:17.040 --> 03:51:44.680
dress like sense just on your hands and fingers, allowing

1120
03:51:45.280 --> 03:51:59.639
them to experience a real deepening of that relaxation, and

1121
03:51:59.760 --> 03:52:17.920
your hands and fingers more and more relaxed. With each

1122
03:52:18.200 --> 03:52:38.479
number from eight down to one. You can almost feel

1123
03:52:38.959 --> 03:52:48.879
that healing and relaxing energy spreading into your hands and

1124
03:52:49.159 --> 03:53:10.079
fingers becoming year more relaxing with each number you hear,

1125
03:53:14.079 --> 03:53:34.879
going down eight down to one, drifting, drifting again starting

1126
03:53:35.200 --> 03:57:34.920
with number eight, seven, six, five, four, three, foo. Just

1127
03:57:35.200 --> 03:57:44.200
being here now, nothing to think about, nothing to do,

1128
03:57:45.840 --> 03:57:59.719
nothing to say, and everything just feels calmer. And this

1129
03:57:59.840 --> 03:58:07.639
is your natural state of being. This is how you

1130
03:58:07.920 --> 03:58:14.840
just normally feel when you take away all that other

1131
03:58:15.239 --> 03:58:22.159
stuff that we add, you know, things like stress and

1132
03:58:22.399 --> 03:58:38.559
worrying and overthinking and anxiety, tension, just generally thinking about stuff.

1133
03:58:40.600 --> 03:58:43.879
When you take that away, which is what we do

1134
03:58:44.680 --> 03:58:56.520
what we do now, you're left with a real sense

1135
03:58:57.159 --> 03:59:09.680
of peacefulness which comes to you very quickly because ultimately

1136
03:59:10.319 --> 03:59:23.959
it's just a feeling, a feeling of comfort. It's almost

1137
03:59:24.079 --> 03:59:27.680
as if you've gone inside yourself and you've found a

1138
03:59:27.879 --> 03:59:41.799
special place where everything is peaceful, a place where you

1139
03:59:42.000 --> 03:59:52.520
can feel relaxed and your natural sense of comfort, a

1140
03:59:52.639 --> 04:00:01.159
place where you can be you, where you can accept

1141
04:00:01.280 --> 04:00:07.360
yourself for who you are, a place where you're not

1142
04:00:07.520 --> 04:00:17.920
trying to please anybody else ever, a place where you

1143
04:00:18.120 --> 04:00:27.719
can actually not just love yourself, but in some ways

1144
04:00:27.760 --> 04:00:36.920
more importantly, you can like yourself appreciate who you are.

1145
04:00:45.760 --> 04:00:52.360
That sense of gratitude is in the air all around you.

1146
04:01:00.079 --> 04:01:07.840
That's also a place where you can actually feel the

1147
04:01:08.200 --> 04:01:23.479
healing energy soaking into your body. Healing energy soaking into

1148
04:01:23.600 --> 04:01:33.559
your body, and that healing energy spreads through your veins,

1149
04:01:37.319 --> 04:01:44.200
traveling to each and every single part of your body,

1150
04:01:50.159 --> 04:01:54.719
and you start to realize that actually that healing energy,

1151
04:01:57.200 --> 04:02:03.600
it's not just entered into your brain, it's become part

1152
04:02:04.120 --> 04:02:15.399
of your brain, and that spinal fluid is now mixed

1153
04:02:15.520 --> 04:02:26.639
with healing energy, not just allowing you to feel so

1154
04:02:26.879 --> 04:02:38.760
much more relaxed and healthy in this moment, but also

1155
04:02:41.719 --> 04:02:49.200
you start to realize that actually, what's happening now with

1156
04:02:49.399 --> 04:02:59.040
that healing, relaxing energy spreading through your body, it's actually

1157
04:02:59.440 --> 04:03:09.040
changing in your life. It's actually the changing the way

1158
04:03:09.159 --> 04:03:15.760
you're going to feel not just now, but tomorrow and

1159
04:03:15.840 --> 04:03:24.799
the next day. As your health improves, not just your

1160
04:03:24.879 --> 04:03:32.639
physical health but your mental health. Things that used to

1161
04:03:32.799 --> 04:03:38.920
bother you in the past for some reason, no longer

1162
04:03:40.239 --> 04:03:46.799
have the effect that they used to because something has

1163
04:03:47.239 --> 04:04:00.319
changed deep within you. Maybe things that used to callds

1164
04:04:00.399 --> 04:04:12.360
you to feel anger no longer have that power to

1165
04:04:12.520 --> 04:04:18.120
control you the way they seem to be able to before.

1166
04:04:21.840 --> 04:04:32.600
As you realize that you're the one who decides what

1167
04:04:32.959 --> 04:04:44.639
affects you, You're the one who decides to feel relaxed

1168
04:04:45.520 --> 04:04:59.959
and calm when you choose to enjoy noticing these natural developments.

1169
04:05:00.079 --> 04:05:12.680
It's of healing, continuing to grow and improve your life

1170
04:05:14.079 --> 04:05:25.879
day by day, including of course, your ability to relax

1171
04:05:26.559 --> 04:05:41.440
so much easier and sleeping. It's the most natural thing

1172
04:05:42.399 --> 04:05:52.360
in the world to you because falling asleep is something

1173
04:05:52.520 --> 04:06:03.360
that you've done so many times in your life, and

1174
04:06:03.559 --> 04:06:07.360
you know that you were born, as we all were,

1175
04:06:08.159 --> 04:06:18.079
with the ability to fall asleep naturally. We were born

1176
04:06:19.440 --> 04:06:29.879
with that ability to just drift off into a deep,

1177
04:06:31.159 --> 04:06:42.959
healing sleep. Even when we're kids, sometimes will fall asleep

1178
04:06:43.000 --> 04:06:47.879
when we don't even want to try to stay awake.

1179
04:06:49.280 --> 04:06:52.719
Maybe it's a birthday in the morning, or it's Christmas

1180
04:06:52.920 --> 04:06:56.719
or holiday or something we look forward to. We don't

1181
04:06:56.760 --> 04:07:01.440
want to go to sleep. The more we want to

1182
04:07:01.479 --> 04:07:10.760
stay awake, the more we just start to drift and

1183
04:07:10.879 --> 04:07:14.840
the more you fight drifting, the more you try to

1184
04:07:14.959 --> 04:07:19.920
stop yourself and drift in a shape, the deeper and

1185
04:07:20.159 --> 04:07:31.719
stronger that drifting becomes. Because we're born not just with

1186
04:07:31.920 --> 04:07:38.360
the need to relax deeply and to naturally fall asleep,

1187
04:07:41.600 --> 04:07:54.920
but it's our birthright, it's part of our DNA, and

1188
04:07:55.159 --> 04:08:00.680
sometimes as we get older in life, perhaps at times

1189
04:08:01.559 --> 04:08:14.520
we have forgotten that relaxing completely. It's not only a

1190
04:08:14.799 --> 04:08:39.000
wonderfully pleasant experience, it's also really easy. It's very very

1191
04:08:39.520 --> 04:08:45.360
easy to let go, because that's all it is. It's

1192
04:08:45.600 --> 04:09:00.280
just deciding to let go. And when you press the

1193
04:09:00.399 --> 04:09:10.760
play button on my recordings, you have given permission for

1194
04:09:10.959 --> 04:09:19.319
my voice to relax you. When you press that play button,

1195
04:09:20.360 --> 04:09:28.760
you have given me permission for my words to affect

1196
04:09:31.280 --> 04:09:43.079
you in a positive, only a positive way, opening up

1197
04:09:48.319 --> 04:10:06.559
your mind to useful and healing suggestions that can have

1198
04:10:11.079 --> 04:10:18.520
such an amazing effect on how you feel right now,

1199
04:10:23.280 --> 04:10:33.120
as well as those changes that continue long after the

1200
04:10:33.239 --> 04:10:43.920
recording ends, those changes within you that continue to flourish

1201
04:10:44.760 --> 04:10:59.360
and grow, transforming your life in a positive, beautiful way,

1202
04:11:02.440 --> 04:11:09.479
allowing you to move forward in your life in the

1203
04:11:09.639 --> 04:11:26.840
direction that you choose for yourself. And this feeling. This

1204
04:11:27.159 --> 04:11:42.760
feeling that you can experience of safety, comfort, calmness just

1205
04:11:43.000 --> 04:11:56.639
feels so nice. It's such a healthy place to be,

1206
04:12:04.559 --> 04:12:18.319
and that positivity grows within you each and every day.

1207
04:12:21.399 --> 04:12:31.200
Moving forward, you're going to find that you're more relaxed

1208
04:12:33.559 --> 04:12:45.879
physically and in your mind is more relaxed. And it's

1209
04:12:45.959 --> 04:12:51.479
not that you're thinking slower, it's just that your mind

1210
04:12:51.600 --> 04:13:03.440
will be less clogged up with unnecessary negativity because from

1211
04:13:03.559 --> 04:13:13.840
now on, your mind rejects negativity. From now on, you're

1212
04:13:13.920 --> 04:13:24.719
going to start noticing when negativity arises and you can

1213
04:13:24.920 --> 04:13:38.840
just say stop, stop, and that negativity will turn around

1214
04:13:39.479 --> 04:13:58.840
and leave you alone. Stop and that negativity will disappear.

1215
04:14:07.000 --> 04:14:13.479
And as you notice that you feel way more relaxed

1216
04:14:14.879 --> 04:14:30.239
than you probably expected, you can now congratulate yourself because

1217
04:14:30.440 --> 04:14:36.840
you're the person that has done this. You are the

1218
04:14:37.000 --> 04:14:42.040
one that has opened your mind up to the simple

1219
04:14:42.280 --> 04:14:50.120
facts that you can feel more relaxed in your body

1220
04:14:50.879 --> 04:15:00.159
and in your mind. You've opened your mind up to

1221
04:15:02.479 --> 04:15:09.040
the birthright of being able to just fall asleep easily

1222
04:15:10.120 --> 04:15:24.120
when you choose. And that's a nice feeling. Don't you

1223
04:15:24.239 --> 04:15:35.799
think it feels nice? Doesn't it to feel calm? All

1224
04:15:35.840 --> 04:15:40.440
that healing energy is spreading through your body and your

1225
04:15:40.559 --> 04:15:56.319
mind to spend time in a special place where negativity

1226
04:15:57.840 --> 04:16:10.719
can no longer enter. Negativity is banned, it's barred, it's

1227
04:16:10.799 --> 04:16:17.479
not allowed entry. Doesn't it doesn't. This doesn't deserve to

1228
04:16:17.559 --> 04:16:25.639
be here, It doesn't belong here. Negativity has no place

1229
04:16:26.639 --> 04:16:43.440
in your life, which makes room for more comfort, more heathing,

1230
04:16:45.600 --> 04:17:12.840
more relaxation, more peace. It feels nice, doesn't it. Just

1231
04:17:16.319 --> 04:17:36.239
the let go with everything. I'm going to count down

1232
04:17:36.440 --> 04:17:45.120
now from twenty down to one. You can continue to relax,

1233
04:17:47.319 --> 04:17:58.840
if you choose, you can drift to sleep with every

1234
04:17:59.040 --> 04:18:10.680
number you hear me say, you can fill twice as relaxed,

1235
04:18:13.719 --> 04:18:18.399
or if you choose, you can fill twice sleepy.

1236
04:18:24.760 --> 04:18:24.959
Now.

1237
04:18:30.399 --> 04:20:20.920
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven,

1238
04:20:29.719 --> 04:21:23.719
six five four. Yeah, this is your time to just

1239
04:21:23.840 --> 04:21:38.559
take a break, your time to relax, to allow your

1240
04:21:38.879 --> 04:21:55.959
mind to slow down, to give yourself permission to take

1241
04:21:56.440 --> 04:22:09.479
a break from everything. And you, you're the only person

1242
04:22:10.239 --> 04:22:16.120
that can make that decision. You're the only person that

1243
04:22:16.280 --> 04:22:32.239
can actually tell your mind to just relax, to just

1244
04:22:35.959 --> 04:22:48.840
take some time off so that you can focus on

1245
04:22:48.959 --> 04:22:56.239
your body, getting in touch with how you feel physically,

1246
04:23:05.159 --> 04:23:11.520
and in the process of this body scan, where you

1247
04:23:12.319 --> 04:23:22.760
focus on different parts of your body, those parts that

1248
04:23:22.920 --> 04:23:31.200
you focus on and observe, even though you're not purposely

1249
04:23:32.399 --> 04:23:40.399
requesting for those parts of your body to relax, it's

1250
04:23:40.520 --> 04:23:46.760
kind of expected. You expect when you listen to my

1251
04:23:46.959 --> 04:23:59.840
voice to feel more relaxed naturally, because when you're listening

1252
04:23:59.840 --> 04:24:14.680
to me, your attention is focused on my words, and

1253
04:24:14.840 --> 04:24:26.200
as my words guide you to focus on those parts

1254
04:24:26.319 --> 04:24:44.600
of your body, your focus increases, which actually calms your mind.

1255
04:24:52.559 --> 04:25:11.719
And when your mind calms down, your body relaxes. And

1256
04:25:11.879 --> 04:25:34.559
when your body calms down, your mind relaxes. And even

1257
04:25:34.719 --> 04:25:41.760
though we've not really started the focus on your body,

1258
04:25:44.760 --> 04:25:55.799
you can already feel that healing energy spreading through your body,

1259
04:26:00.719 --> 04:26:15.000
pushing out stress and tension, healing all the parts of

1260
04:26:15.120 --> 04:26:24.879
your body, including your skin, your bones, your blood, all

1261
04:26:24.959 --> 04:26:29.479
of your organs inside your body, all of the muscles,

1262
04:26:30.879 --> 04:26:38.000
all of the fat, all of everything, every hair on

1263
04:26:38.120 --> 04:26:51.559
your body is filled with that healing energy. And when

1264
04:26:51.600 --> 04:27:07.879
your brain fills with that healing energy, the feeling of

1265
04:27:08.079 --> 04:27:32.280
comfort and relaxation increases deeply. Increases in a way to

1266
04:27:35.760 --> 04:27:52.440
your mind starts to feel perhaps bit drowsy because it's

1267
04:27:52.559 --> 04:28:11.760
not needed, and it may start to drift if that's

1268
04:28:12.000 --> 04:28:20.200
what's needed. So if you're listening to this and what

1269
04:28:20.399 --> 04:28:26.559
you need is deep relaxation, that's what you'll get. If

1270
04:28:26.639 --> 04:28:33.959
what you need is to fall asleep naturally and easily

1271
04:28:34.920 --> 04:28:48.200
as your mind drifts, that's also what will happen. Because

1272
04:28:48.399 --> 04:28:56.239
by pressing that play button on the podcast and listening

1273
04:28:56.360 --> 04:29:02.840
to me, you give permission for your body and your mind.

1274
04:29:05.879 --> 04:29:14.879
In fact, you give the command to your body and

1275
04:29:15.040 --> 04:29:26.200
your mind to relax deeply and to drift off to

1276
04:29:26.399 --> 04:29:42.760
sleep if that's what you want or need. And as

1277
04:29:42.840 --> 04:29:53.000
I focus on the different parts of your body, you

1278
04:29:53.239 --> 04:30:02.079
may start to just drift. And then you come back

1279
04:30:02.159 --> 04:30:07.360
again and you hear me talking and I'm focusing on

1280
04:30:07.520 --> 04:30:19.879
a different part of your body, you may find yourself drifting.

1281
04:30:22.559 --> 04:30:27.959
If you don't realize you're drifting until you stop drifting

1282
04:30:29.879 --> 04:30:36.799
and you're alert again to my voice. Focusing on a

1283
04:30:37.000 --> 04:30:42.360
different part of your body starts to relax even deeper,

1284
04:30:46.760 --> 04:30:55.200
because that drifting is basically you already in the sleep zone.

1285
04:31:01.719 --> 04:31:06.719
And the more you drift, the longer you drift, and

1286
04:31:06.840 --> 04:31:17.360
the longer you drift, eventually that drifting continues into sleep,

1287
04:31:22.360 --> 04:31:27.200
and that's the last you remember until you wake up

1288
04:31:31.680 --> 04:31:36.760
in your own time, when you experience the right amount

1289
04:31:36.920 --> 04:31:45.760
of sleep for you, because when you do and if

1290
04:31:45.840 --> 04:31:59.399
you do fall asleep, it's extremely pleasant, so relaxing, so

1291
04:31:59.760 --> 04:32:16.600
deep healing sleep. Hm, I'm going it feels so nice

1292
04:32:18.799 --> 04:32:27.879
to relax into your own body and mind as you

1293
04:32:28.440 --> 04:32:33.360
as you feel that healing energy is spreading through it,

1294
04:32:35.639 --> 04:32:57.479
relaxing us so deeply, relaxing new, so so deeply. As

1295
04:32:57.559 --> 04:33:13.919
we start to focus on your eyes, moving down to

1296
04:33:14.080 --> 04:33:33.520
your jaw, down to your neck, your shoulders.

1297
04:33:40.439 --> 04:33:57.400
Arms, heads, fingers.

1298
04:34:04.119 --> 04:34:45.119
Your chest, stomach, your back, your spine, you hips, you legs,

1299
04:34:52.959 --> 04:35:28.720
your feet, your toes, and feeding, feeting, spreading and growing

1300
04:35:30.319 --> 04:35:42.720
inside your body, feeling you up. Now let's focus again

1301
04:35:45.000 --> 04:35:53.080
on parts of your body, focusing this time on your forehead.

1302
04:35:59.520 --> 04:36:08.799
Now on your mouth, your lips, your tongue, the whole

1303
04:36:08.919 --> 04:36:30.680
of your mouth. Focus in on your fingers. Maybe you

1304
04:36:30.799 --> 04:36:34.840
could move your fingers a little bit so you can

1305
04:36:35.919 --> 04:36:50.599
focus on each one individually, both hands. And even though

1306
04:36:51.040 --> 04:36:56.279
you focus on both of your hands now they almost

1307
04:36:56.400 --> 04:37:04.560
seem to just melt into one. Where is your right

1308
04:37:04.680 --> 04:37:12.279
hand start and your left hand end, almost as if

1309
04:37:15.040 --> 04:37:30.439
just mixed together. Now, focusing on your knees, just noticing

1310
04:37:31.720 --> 04:37:55.720
how your knees fell. Now, focusing on your elbows, focusing

1311
04:37:56.000 --> 04:38:10.240
on both of your elbows, just observing the feeling of

1312
04:38:10.439 --> 04:38:42.119
your elbows. Now, focusing and observing the back of your neck,

1313
04:38:52.080 --> 04:39:29.560
feeling that energy in the back of your neck, absurd

1314
04:39:32.080 --> 04:39:51.400
your ankles, being aware of physical sensations in your ankles,

1315
04:40:51.439 --> 04:41:03.080
not to seem no you twos on both of your feet,

1316
04:41:10.119 --> 04:41:55.639
being aware how your toast feel right now, ninety sn

1317
04:42:05.840 --> 04:42:32.799
how your entire body feels, Noticing how your mind feels

1318
04:42:36.599 --> 04:43:29.680
now letting go, letting go, letting go everything, letting go,

1319
04:43:36.240 --> 04:44:11.159
letting go, letting go everything thing. I'm going to start now,

1320
04:44:12.759 --> 04:44:14.720
and I'd like you just, first of all, just to

1321
04:44:15.000 --> 04:44:22.919
see yourself lying down on that message table, lying on

1322
04:44:23.000 --> 04:44:27.959
your front. Your head is supported, your arms are supported,

1323
04:44:32.479 --> 04:44:38.720
and you feel comfortable, and breathing is really easy, and

1324
04:44:38.880 --> 04:44:45.720
you feel you feel confident in how you look as well.

1325
04:44:45.880 --> 04:44:50.479
So there's none of that issue of body problems or shyness,

1326
04:44:51.400 --> 04:44:59.520
because I'm a professional and this is a therapy session,

1327
04:45:00.360 --> 04:45:08.279
so none of that stuff matters whatsoever. This is about you.

1328
04:45:11.159 --> 04:45:16.880
This is about how you feel and how you can

1329
04:45:18.360 --> 04:45:24.000
enjoy that sense of comfort and relaxation that comes from

1330
04:45:25.400 --> 04:45:31.040
letting go and allowing my hands and my fingers to

1331
04:45:31.159 --> 04:45:42.599
relax you by a message your body. So I want

1332
04:45:42.639 --> 04:45:47.599
to start off just by placing my hands on the

1333
04:45:47.639 --> 04:45:52.560
back of your head, just gently, just you can feel

1334
04:45:52.720 --> 04:46:01.159
what my hands feel like really on you. So you

1335
04:46:01.240 --> 04:46:03.479
can maybe feel the warmth of my hands on the

1336
04:46:03.560 --> 04:46:09.279
back of your head. With my hands to the side

1337
04:46:09.319 --> 04:46:13.919
of your head, not pressing, but just holding there very gently,

1338
04:46:16.880 --> 04:46:19.880
maybe over your ears, and a little bit on your face,

1339
04:46:21.119 --> 04:46:26.360
just so you can feel my hands so you can

1340
04:46:26.439 --> 04:46:39.680
become accustomed to them. And now put my hands on

1341
04:46:39.720 --> 04:46:43.959
the back of your head again and gently let them

1342
04:46:44.119 --> 04:46:56.439
slide down onto the back of your neck. You can

1343
04:46:56.560 --> 04:47:06.639
feel my hands gently stroking the back of your neck

1344
04:47:06.840 --> 04:47:13.279
to start with, just so you can get used to

1345
04:47:13.439 --> 04:47:18.799
the feeling of my hands on your skin, get accustomed

1346
04:47:18.880 --> 04:47:27.040
to realize that you're safe and it's all good, it's

1347
04:47:27.119 --> 04:47:37.240
all fine. And I'm going to start gently messaging the

1348
04:47:37.439 --> 04:47:54.080
muscles in the back of your neck with both hands. Now,

1349
04:47:54.159 --> 04:48:00.560
this is a very trusting situation really because necks are

1350
04:48:00.639 --> 04:48:05.799
so fragile and to have someone have their hands around

1351
04:48:05.880 --> 04:48:11.000
your neck in that way can sometimes be problematic for people,

1352
04:48:12.279 --> 04:48:16.720
which is why massages are quite good, because it allows

1353
04:48:16.799 --> 04:48:26.720
you to relax and to get in touch with trust,

1354
04:48:31.000 --> 04:48:42.880
to feel peaceful and calm. And there's a massage the

1355
04:48:43.200 --> 04:48:51.200
sides of your neck gently moving from the bottom of

1356
04:48:51.279 --> 04:48:54.959
your neck, it would be sort of near where your

1357
04:48:55.040 --> 04:49:00.720
shoulders start, I guess, all the way up to your jaw,

1358
04:49:02.520 --> 04:49:06.040
your ears kind of area that side of your neck,

1359
04:49:08.799 --> 04:49:11.360
of course, is a lot longer than the front of

1360
04:49:11.439 --> 04:49:27.520
your neck. The message in the back of your neck,

1361
04:49:31.400 --> 04:49:40.200
especially that area where perhaps we hold tension, and there's

1362
04:49:40.240 --> 04:49:44.919
that area's message. You can actually feel a sense of

1363
04:49:45.080 --> 04:49:53.080
release in the back of your neck, and maybe you

1364
04:49:53.240 --> 04:49:58.560
can breathe it out as well. Notice how it feels.

1365
04:49:58.799 --> 04:50:11.439
Notice how you feel. And then moving down to that

1366
04:50:11.680 --> 04:50:17.000
area between your neck and your shoulders, that musty area,

1367
04:50:19.720 --> 04:50:27.159
starting to message that area on both sides. I mean,

1368
04:50:27.200 --> 04:50:29.520
this would be the area that a lot of people

1369
04:50:29.520 --> 04:50:32.400
would message if they were going to give you like

1370
04:50:32.520 --> 04:50:38.400
a shoulder message. Even that's not technically the shoulders, but

1371
04:50:38.560 --> 04:50:42.840
it's all the muscles that lead to the shoulders from

1372
04:50:42.919 --> 04:50:49.279
the neck and the game that can hold tension and stress.

1373
04:50:50.520 --> 04:50:55.479
And when massaged sometimes a nice deep message is useful,

1374
04:50:58.599 --> 04:51:14.000
and you decide how deep that message is, and just

1375
04:51:14.200 --> 04:51:21.119
allow my knuckles just to dig in to get to

1376
04:51:21.279 --> 04:51:31.279
those muscles and to really relaxed all the time being

1377
04:51:31.560 --> 04:51:49.040
firm yet gentle with you and just stroking down that

1378
04:51:49.279 --> 04:51:57.799
area to your actual shoulders, moving to the muscles of

1379
04:51:57.880 --> 04:52:09.000
your shoulders and maybe initially just pulling up the shoulders

1380
04:52:09.000 --> 04:52:12.360
a little bit off the table just to give you

1381
04:52:12.439 --> 04:52:22.840
a little bit of a stretch, but very gently, and

1382
04:52:22.959 --> 04:52:25.479
you've got the muscles at the front of your shoulders,

1383
04:52:26.240 --> 04:52:37.200
the sides and the back. Again, this is a part

1384
04:52:37.360 --> 04:52:42.759
that can really take quite a bit of pressure, quite

1385
04:52:42.759 --> 04:52:50.840
a bit of needing if if you wish to really

1386
04:52:52.680 --> 04:52:58.159
release the tension to really get into those muscles, and

1387
04:53:01.599 --> 04:53:04.919
you can let your fingers in there if you feel

1388
04:53:05.119 --> 04:53:13.200
really nice. Sometimes just being stroked gently or being massaged

1389
04:53:14.639 --> 04:53:23.319
quite strongly, it can all be beneficial to the realaxation

1390
04:53:28.439 --> 04:53:41.479
with the muscles in your shoulders. Now to move down

1391
04:53:41.560 --> 04:53:52.040
your arms, we do one arm at a time, starting

1392
04:53:52.119 --> 04:54:02.560
with your right arm. Wow, do is I just lift

1393
04:54:02.639 --> 04:54:05.560
your arm up just hold it to the side of

1394
04:54:05.680 --> 04:54:12.799
you that where it still be attached, and I just

1395
04:54:13.200 --> 04:54:27.720
message the tops of your arms all the way down

1396
04:54:27.959 --> 04:54:52.400
to your forearms, into your wrists, gently messaging that parts,

1397
04:54:54.919 --> 04:54:58.599
the softer part, which is the under part of the arm,

1398
04:55:01.720 --> 04:55:05.400
which leads to the crease in your elbow, the inside.

1399
04:55:06.840 --> 04:55:21.159
It's much more sensitive skin sometimes just having that stroked

1400
04:55:24.319 --> 04:55:39.560
and I feel really nice, pleasurable and relaxing. Now moving

1401
04:55:39.680 --> 04:55:53.319
down to your right hand, just holding your hand in

1402
04:55:53.520 --> 04:56:03.279
both of my hands, just pressing gently on the back

1403
04:56:03.360 --> 04:56:10.919
of your hand and stretching your fingers ever so lightly

1404
04:56:14.240 --> 04:56:21.159
at the same time, pressing down and massaging each finger,

1405
04:56:29.200 --> 04:56:33.240
and then starting to massage the palms of the hand.

1406
04:56:39.919 --> 04:56:50.919
Just turning the hand gently, stretching it gently, and actually

1407
04:56:51.040 --> 04:56:58.599
having your hand held can really be an emotional experience sometimes,

1408
04:56:59.560 --> 04:57:03.880
even if if it is with a stranger, so when

1409
04:57:03.919 --> 04:57:08.279
you don't know very well, like a massage person or

1410
04:57:08.799 --> 04:57:22.000
a therapist, maybe because it's intimate and you can feel nice,

1411
04:57:24.639 --> 04:57:34.919
you can feel safe. And as I put that right

1412
04:57:35.200 --> 04:57:43.560
arm back down where it was, we did the same

1413
04:57:43.720 --> 04:57:55.279
with your left arm, exactly the same massage in the

1414
04:57:55.400 --> 04:58:00.880
muscles in your arm all the way down do your rest,

1415
04:58:05.040 --> 04:58:14.840
stroking the inside of your arm, just being gentle or

1416
04:58:14.919 --> 04:58:28.880
as firm as you require, and then massaging your left hand,

1417
04:58:35.400 --> 04:58:45.439
stretching the fingers, gently massaging the palm of your left hand,

1418
04:58:57.360 --> 04:59:25.279
and you can feel so so relaxing, so comforting, and

1419
04:59:25.639 --> 04:59:37.720
just rest your left arm. Back down. Start to message

1420
04:59:38.240 --> 04:59:48.040
your back, the biggest part of your body, starting at

1421
04:59:48.080 --> 04:59:55.000
the top, starting again where we already have been, the

1422
04:59:55.240 --> 05:00:02.159
area at the top in between his shoulders, and going

1423
05:00:02.279 --> 05:00:06.959
back the message in that area again, but this time

1424
05:00:07.319 --> 05:00:20.360
moving downwards, taking a downward stroke to the middle of

1425
05:00:20.439 --> 05:00:28.479
your back, working from the outside inwards. It's a massage

1426
05:00:28.599 --> 05:00:35.880
in the your back, but the outsides of your back,

1427
05:00:40.040 --> 05:00:53.599
the parts where your arms would maybe rest against, almost

1428
05:00:55.799 --> 05:01:08.000
the part that connects your front to your back, and

1429
05:01:08.240 --> 05:01:17.000
just messaging down firmly but gently, as firm as you want,

1430
05:01:20.400 --> 05:01:24.840
moving down and moving across a little bed, and moving

1431
05:01:24.880 --> 05:01:30.880
all the way down again, be very gentle yet firm

1432
05:01:31.119 --> 05:01:42.759
as you choose. Eventually you get to the spine. We

1433
05:01:42.880 --> 05:01:46.919
can massage the muscles and either side of your spine,

1434
05:01:47.799 --> 05:01:50.840
from the top of your neck all the way down

1435
05:01:53.639 --> 05:02:02.599
to your lower back. We can do that a few times.

1436
05:02:05.639 --> 05:02:13.799
Sometimes people use the knuckle or the two fingers, and

1437
05:02:14.000 --> 05:02:19.479
just go your side of the spine and almost just

1438
05:02:19.680 --> 05:02:22.840
push down, go all the way down to the bottom

1439
05:02:22.840 --> 05:02:31.360
of the spine, each time releasing tension and opening up

1440
05:02:32.000 --> 05:02:41.240
the body, stretching your body so that you feel more

1441
05:02:41.319 --> 05:02:58.680
relaxed but at the same time rejuvenated. And now I'm

1442
05:02:58.720 --> 05:03:02.400
going to move to one side, to your right side,

1443
05:03:07.200 --> 05:03:11.759
and from the bottom of your ribs to your pelvis,

1444
05:03:12.799 --> 05:03:19.080
I'm going to massage that area of your back. I'll

1445
05:03:19.159 --> 05:03:22.200
stretch over the other side and i will pull the

1446
05:03:22.319 --> 05:03:29.119
muscles gently and massage and push from one end that

1447
05:03:29.400 --> 05:03:33.759
side or right to my side to the middle of

1448
05:03:33.880 --> 05:03:39.520
fact to where your spine is. Massaging that side of

1449
05:03:39.599 --> 05:03:46.400
your spine the opposite side to where I'm standing. It's

1450
05:03:46.479 --> 05:03:52.360
almost like kneading bread. There's that big area which is

1451
05:03:53.919 --> 05:04:04.200
firm yet lots there to massage. Potentially one of the

1452
05:04:04.279 --> 05:04:10.880
most important places to actually have a message, because you

1453
05:04:11.240 --> 05:04:16.880
really feel it. You really feel the release and the

1454
05:04:16.959 --> 05:04:25.439
pleasure of having your lower back massaged. It releases so

1455
05:04:25.720 --> 05:04:34.200
much from your body that's not useful, starting a healing

1456
05:04:34.360 --> 05:04:39.919
process which will continue long after this recording is over.

1457
05:04:49.240 --> 05:04:52.080
The message in this part of your body not only

1458
05:04:52.240 --> 05:04:57.000
feels really good for you, it's actually fun to do

1459
05:04:58.439 --> 05:05:04.119
because it is, as a said, like kneading bread, it's

1460
05:05:04.159 --> 05:05:08.000
a part that you can really get hold of and

1461
05:05:08.200 --> 05:05:21.840
really message deeply. If that's your choice, then I'm going

1462
05:05:21.919 --> 05:05:23.880
to move over to the other side of your body

1463
05:05:24.400 --> 05:05:33.080
and do the same with the opposite part of your

1464
05:05:33.200 --> 05:05:40.240
lower back, kneading and messaging from your sides all the

1465
05:05:40.319 --> 05:05:47.479
way to the middle of your back where your spine

1466
05:05:47.599 --> 05:06:01.319
is pressing and kneading firm and to at the same time.

1467
05:06:03.319 --> 05:06:15.799
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1468
05:06:16.159 --> 05:06:27.840
relaxation or mixed together. Plus there's that feeling from your

1469
05:06:27.880 --> 05:06:33.040
stomach as it's being stretched. Even though you're in your

1470
05:06:33.119 --> 05:06:37.400
stomach now, you can feel it being stretched because that

1471
05:06:37.560 --> 05:06:48.959
whole area is connected to your stomach. Now we're going

1472
05:06:49.040 --> 05:06:53.959
to move or move further up to your top of

1473
05:06:54.040 --> 05:06:59.959
your body, and we did the same this time, stuck

1474
05:07:00.279 --> 05:07:06.599
in with your upper back, put my hands forward over

1475
05:07:07.880 --> 05:07:14.080
and mass massage in that area up to your spine,

1476
05:07:15.279 --> 05:07:17.840
from the side of your body up to your spine,

1477
05:07:19.639 --> 05:07:25.840
so some of that message area, the muscle, tissue or

1478
05:07:25.840 --> 05:07:29.880
whatever fatty tissue even will be possibly from your chest,

1479
05:07:31.680 --> 05:07:39.119
because all connected chest and the back connect together. I'm

1480
05:07:39.159 --> 05:07:42.360
going to be massaging and just pulling some of that

1481
05:07:42.599 --> 05:07:53.319
skin from your side up and massaging that area of

1482
05:07:53.439 --> 05:08:01.840
your upper back all the way to your spine. And

1483
05:08:02.000 --> 05:08:04.720
then I'll move down a bit and I'll continue with

1484
05:08:04.880 --> 05:08:07.720
the middle of your back, doing exactly the same thing

1485
05:08:11.599 --> 05:08:25.400
as gentle, as deep as you choose. Now, I'll move

1486
05:08:25.880 --> 05:08:30.119
the other side again and do the exact same thing

1487
05:08:30.799 --> 05:08:33.880
with the top of your back on the other side,

1488
05:08:34.959 --> 05:08:49.040
from pretty much underneath your arm area really to your spine,

1489
05:08:54.119 --> 05:09:00.759
and then continue in that all the way down, including

1490
05:09:00.880 --> 05:09:17.880
your lower your middle of your back. I'm gonna go

1491
05:09:18.319 --> 05:09:24.599
to your thighs, the backs of your thighs, and the

1492
05:09:24.759 --> 05:09:34.680
sides of your thighs, starting with your right leg. Massage

1493
05:09:34.799 --> 05:09:44.360
in the back and the sides of your thighs gently

1494
05:09:44.639 --> 05:09:50.520
and firmly. There's a lot of muscles there. It's an

1495
05:09:50.560 --> 05:09:54.119
area that can be very tense at times and maybe

1496
05:09:54.840 --> 05:09:57.319
needs a little bit more pressure than the rest of

1497
05:09:57.360 --> 05:10:05.439
the body. That's up to you. Yeah, you can gently

1498
05:10:05.560 --> 05:10:12.840
stroke the back of your legs where you know, opposite

1499
05:10:12.919 --> 05:10:18.479
your knee joint or underneath your knee joint, very sensitive,

1500
05:10:18.720 --> 05:10:31.360
gentle area, and then working down to your calf muscles.

1501
05:10:34.279 --> 05:10:40.639
Massage in your calf muscles thoroughly and deeply, if you choose,

1502
05:10:44.119 --> 05:11:03.360
using both hands fingers digging deep to your ankles. In

1503
05:11:03.479 --> 05:11:09.639
the back of your back of your ankles, just gently

1504
05:11:09.880 --> 05:11:22.240
massage in that area, maybe lifting the leg and stretching

1505
05:11:22.360 --> 05:11:45.040
a little bit. Moving to the right foot, massage in

1506
05:11:47.560 --> 05:11:54.319
the bottom of your feet and the side of your

1507
05:11:54.400 --> 05:12:11.040
fate gently but firm enough so they don't tickle, and

1508
05:12:11.240 --> 05:12:16.680
just allow the pleasure that you get from having your

1509
05:12:16.759 --> 05:12:26.080
feet massaged to just overtake you as I continue to

1510
05:12:26.279 --> 05:12:32.639
message your feet, the bottoms of your feet, the sides,

1511
05:12:35.279 --> 05:12:41.000
your arches, your heel. You can put a lot of

1512
05:12:41.080 --> 05:12:46.919
pressure into your heel and it feels amazing, yet the

1513
05:12:47.159 --> 05:12:55.240
arches need to be a bit more gentle. Stretching your

1514
05:12:55.400 --> 05:13:01.840
toes gently, the massage in the bottoms of your toes

1515
05:13:02.560 --> 05:13:17.880
with my fingers, each one individually. Moving her to the

1516
05:13:18.000 --> 05:13:27.439
left leg to do exactly the same thing. Starting at

1517
05:13:27.479 --> 05:13:31.880
the top of the thighs, work in the back of

1518
05:13:31.959 --> 05:13:39.560
the thighs and the sides, massaging deeply and gently the

1519
05:13:39.720 --> 05:13:53.720
whole area, working all the way down, and this is

1520
05:13:53.799 --> 05:13:59.799
an area that maybe you could like to spend more

1521
05:13:59.840 --> 05:14:08.520
time time relaxing and messaging. So perhaps if you wanted

1522
05:14:08.639 --> 05:14:13.639
like a bigger future recording, where's spend more time on

1523
05:14:13.880 --> 05:14:26.040
one particular area. As you move down to your calf muscles.

1524
05:14:32.000 --> 05:14:45.400
Massage in your calf muscles firmly and gently, moving down

1525
05:14:47.720 --> 05:14:54.080
your encord into your feet, Massage in the backs of

1526
05:14:54.200 --> 05:15:04.639
your feet, the bottoms of your feet, stretching your toes

1527
05:15:05.000 --> 05:15:11.279
and message in each tone individually, and then feeling of

1528
05:15:11.439 --> 05:15:17.759
pleasure and release the experience when your having your feet

1529
05:15:18.119 --> 05:15:39.560
massaged feels really good. Now she turn over in your mind.

1530
05:15:40.919 --> 05:15:50.680
Laying on your back, I'm just going to start again

1531
05:15:53.959 --> 05:16:08.639
for your neck area, in your shoulders, just to get

1532
05:16:08.720 --> 05:16:18.439
back in touch with that area. And as we move up,

1533
05:16:26.279 --> 05:16:31.080
I can clean my hands, make them more fresh, because

1534
05:16:31.159 --> 05:16:40.319
now I'm gonna message your face gently, starting off with

1535
05:16:40.439 --> 05:16:51.119
your forehead. Your eyes are closed and I can just

1536
05:16:51.680 --> 05:16:57.119
stretch your eyes a little bit, pushing up on your

1537
05:16:57.200 --> 05:17:15.680
eyebrows and just massaging around your scalp, massaging down your cheeks,

1538
05:17:17.159 --> 05:17:29.599
around your ears, into your jaw, gently the side of

1539
05:17:29.720 --> 05:17:47.319
your neck, your chin m hm, and just moving down

1540
05:17:51.479 --> 05:17:59.080
from your neck down to your chest, starting by massaging

1541
05:17:59.200 --> 05:18:06.400
the very top of your chest where the collar bone is.

1542
05:18:08.680 --> 05:18:20.439
Give a side to the collarbone, and then just message

1543
05:18:20.599 --> 05:18:32.840
in the hole of the chest, moving the chest around.

1544
05:18:41.639 --> 05:18:46.400
Because it's quite a large area, you can move from

1545
05:18:46.479 --> 05:18:57.560
one side to the next, moving my hands underneath pretty

1546
05:18:57.639 --> 05:19:07.240
much where your arms are, stretching up, stretching some of

1547
05:19:07.279 --> 05:19:15.279
the muscles of your back in the process, moving up

1548
05:19:16.439 --> 05:19:36.200
over your chest, and then moving down again, and then

1549
05:19:36.279 --> 05:19:42.159
allowing my hands to just massage gently and slide down

1550
05:19:43.439 --> 05:19:48.360
towards your stomach, starting in the middle of your chest,

1551
05:19:51.840 --> 05:19:58.479
and then gradually my hands moving apart and massage in

1552
05:19:58.639 --> 05:20:07.720
and slide in at the same time, moving down to

1553
05:20:07.959 --> 05:20:23.599
just below your rib cage, moving down the messaging up again,

1554
05:20:26.400 --> 05:20:34.279
giving your chest all the attention that it needs to

1555
05:20:34.479 --> 05:20:46.720
feel completely relaxed, remembering them. I'm also going to be

1556
05:20:46.840 --> 05:20:52.840
focusing on your sides as well, an area that really

1557
05:20:53.119 --> 05:21:00.720
doesn't get much attention but feels really good when it's massaged.

1558
05:21:05.639 --> 05:21:09.599
Just stroking my hands down the sides of your body,

1559
05:21:13.439 --> 05:21:16.840
just below your arms, all the way down to your hips.

1560
05:21:26.479 --> 05:21:32.360
Now move into your stomach area. I'm going to stand

1561
05:21:32.599 --> 05:21:35.159
one side of you like I did when I did

1562
05:21:35.200 --> 05:21:41.479
your lower back, I'm gonna do a similar process of

1563
05:21:41.720 --> 05:21:56.520
just stretching the muscles from your side, gently massaging from

1564
05:21:56.560 --> 05:22:04.200
one side to the next, move in a whole area

1565
05:22:05.279 --> 05:22:09.200
from below your ribs all the way down to below

1566
05:22:09.279 --> 05:22:18.840
your belly button, and then move around to the other

1567
05:22:18.959 --> 05:22:34.799
side of you and repeat that process of relaxing deeply, calmly.

1568
05:22:37.919 --> 05:22:45.119
You feel loose, you feel free. And it's something about

1569
05:22:45.200 --> 05:22:50.080
having your stomach message that's different from any other part

1570
05:22:53.560 --> 05:22:58.080
because we do have a tendency of holding a different

1571
05:22:58.240 --> 05:23:02.240
kind of stress in the stuffs that we may not

1572
05:23:02.400 --> 05:23:13.400
be aware of. As a now massage your stomach in

1573
05:23:13.520 --> 05:23:21.000
front of your stomach, making circles around your belly button,

1574
05:23:26.680 --> 05:23:36.279
and then going the other way around. There's a gentleness

1575
05:23:36.479 --> 05:23:42.439
and a freedom that comes from feeling how you're feeling.

1576
05:23:47.959 --> 05:23:52.639
As I now move down the tops of your thighs,

1577
05:23:54.400 --> 05:23:59.000
the muscles message in them, and I can do this

1578
05:24:00.080 --> 05:24:09.200
two legs at the same time, pressing down, massaging deeply

1579
05:24:10.439 --> 05:24:14.319
those muscles in your thighs at front of your thighs,

1580
05:24:19.799 --> 05:24:25.360
and moving down to your knees, gently massaging your knees,

1581
05:24:30.599 --> 05:24:36.680
sliding down your shins putting pressure on either side of

1582
05:24:36.759 --> 05:24:49.840
your shin gently, softly but firmly, moving down to your ankles,

1583
05:24:54.759 --> 05:25:04.400
stroking the tops of your feet, and then with each

1584
05:25:05.759 --> 05:25:11.159
foot in each hand, just gently messaging the whole of

1585
05:25:11.279 --> 05:25:20.040
the foot, the top, the bottom, your heel, your ankle,

1586
05:25:20.919 --> 05:25:32.520
your toes, messaging every part of your feet. It feels

1587
05:25:32.639 --> 05:25:38.200
so good just to let go and enjoy the process,

1588
05:25:43.840 --> 05:26:02.680
Enjoy feeling so deeply relaxed. So much comfort and so

1589
05:26:02.880 --> 05:26:19.639
many feelings come just from touching your skin. And you

1590
05:26:19.759 --> 05:26:26.000
can just lie there for as long as you choose,

1591
05:26:29.959 --> 05:26:39.439
enjoying the feeling of deep comfort from being massaged.

1592
05:26:41.439 --> 05:26:41.759
By me.

1593
05:26:48.959 --> 05:27:10.919
Enjoy feeling deeply right. And all we're gonna do is

1594
05:27:14.520 --> 05:27:31.040
blow out some candles. In your mind, there are going

1595
05:27:31.119 --> 05:27:41.479
to be a hundred candles, and you're going to blow

1596
05:27:41.639 --> 05:27:52.040
each one out individually, one by one, starting at one hundred.

1597
05:27:53.119 --> 05:28:00.479
As I count down all the way down to one,

1598
05:28:05.000 --> 05:28:13.919
and each time I say a number, you can imagine

1599
05:28:13.959 --> 05:28:20.400
that candle in front of you, and I'd like you

1600
05:28:20.520 --> 05:28:39.840
to actually physically gently blow that candle out, just so

1601
05:28:39.919 --> 05:28:48.360
it's not big blow, it's just a gentle and that

1602
05:28:48.720 --> 05:28:58.319
candle will extinguish. And then I'll say the next number,

1603
05:28:59.759 --> 05:29:09.200
it's moved down, and you can just blow that one

1604
05:29:09.279 --> 05:29:19.000
out as well. And as we move down the numbers,

1605
05:29:23.560 --> 05:29:32.240
you'll find yourself feeding more and more relaxed. If you

1606
05:29:32.400 --> 05:29:41.520
need to sleep, you'll also find yourself becoming incredibly tired

1607
05:29:42.759 --> 05:29:54.080
and sleepy. In fact, you may struggle to blow out

1608
05:29:54.240 --> 05:30:07.919
all one hundred of these candles HM as you feel

1609
05:30:10.880 --> 05:30:34.560
more and more deeply relaxed, more and more deeply tired,

1610
05:30:38.919 --> 05:30:46.720
And the further you go down, the more your mind

1611
05:30:48.479 --> 05:31:00.840
starts to drift. You may find that you stop listening

1612
05:31:01.040 --> 05:31:13.639
to me after a while. And even though there may

1613
05:31:13.720 --> 05:31:22.400
be background sounds where you are, you'll be aware of

1614
05:31:22.520 --> 05:31:27.759
those sounds at the moment.

1615
05:31:32.759 --> 05:31:33.240
Be me.

1616
05:31:36.720 --> 05:31:51.520
Start to just not even notice them at all, because

1617
05:31:51.680 --> 05:32:05.240
they're unimportant. Where I am, I've got the sounds of

1618
05:32:05.360 --> 05:32:12.279
the birds, there's horrors, the pigeon who likes to say

1619
05:32:12.400 --> 05:32:18.639
hello sometimes, and there's the odd plane that goes by,

1620
05:32:21.680 --> 05:32:35.119
maybe traffic and trains in the distance, But none of

1621
05:32:35.200 --> 05:32:47.360
that scene is important. Whatsoever, more candles you blow out,

1622
05:32:49.240 --> 05:33:01.959
the less important anything is more can you blow out?

1623
05:33:06.159 --> 05:33:19.400
The further you seem to move away from sounds and

1624
05:33:21.959 --> 05:33:34.360
from general date days, stuff seems to just move away

1625
05:33:36.919 --> 05:33:53.040
on its own. You feel more calmer with every candle

1626
05:33:53.240 --> 05:34:12.599
you blow out, guiding you to the next number. Do

1627
05:34:12.799 --> 05:34:22.919
you hear me say? And then you blow that candle

1628
05:34:23.000 --> 05:34:50.599
out to So easy, so simple. We're gonna start by

1629
05:34:54.840 --> 05:35:13.159
introducing the first handle. It is a hundred first candles

1630
05:35:13.639 --> 05:35:30.240
one hundred. When you blow that candle out, you'll find

1631
05:35:32.040 --> 05:35:47.759
immediately a slight change in how you feel, as well

1632
05:35:47.840 --> 05:36:02.560
as a real sense of positivity growing within you, relaxation

1633
05:36:03.119 --> 05:36:31.880
and sleepiness expanding. Starting with one hundred blow out by

1634
05:36:32.200 --> 05:37:42.200
candle now ninety nine, candle ninety eight, cand ninety seven,

1635
05:38:04.680 --> 05:39:37.639
cam ninety six and ninety five, hand ninety four, candle

1636
05:39:43.439 --> 05:41:05.240
ninety three and ninety two and ninety one, ten to

1637
05:41:08.159 --> 05:43:24.400
ninety and eighteen nine and eighty eight and eighty chendo

1638
05:43:35.840 --> 05:47:06.720
eighty eight five hand handle end eighty two and two

1639
05:47:07.000 --> 05:49:18.439
one jen seventy nine mm HM, candle seventy eight, candle

1640
05:49:23.040 --> 05:50:20.360
seventy seven, candle seventy six, candle seven, twenty five, candle

1641
05:50:23.200 --> 05:51:20.360
seventy four, candle seventy three, candle D two, candle seventy one,

1642
05:51:41.080 --> 05:52:42.119
candle seventy one, candle seventy and sixty nine, candle sixty eight,

1643
05:52:51.880 --> 05:53:54.599
candle sixty seven, candle sixty five, candle sixty four, candle

1644
05:53:56.759 --> 05:54:49.159
sixty four, candle sixty three, candle sixty and sixty one,

1645
05:55:11.880 --> 05:56:38.720
candle sixty fifty nine, handle fifty eight, candle fifty seven,

1646
05:56:58.119 --> 05:58:26.400
candle fifty six, candle fifty five, candle fifty four, handle

1647
05:58:28.919 --> 05:59:56.000
fifty three, handle fifty two fifty two keen to fifty

1648
05:59:57.200 --> 06:01:29.439
two candle if t one can do if candle fourteen nine,

1649
06:02:00.080 --> 06:03:23.240
handle forty eight, candle forty seven, HM, candle forty six,

1650
06:03:51.319 --> 06:05:15.360
candle forty five and foty two. Candle for you one

1651
06:05:48.439 --> 06:07:48.880
handle forty candle thirty nine and thirty eight. Can't do

1652
06:07:53.360 --> 06:10:01.959
thirty seven, canto thirty five, ten two thirty four, handle

1653
06:10:05.919 --> 06:13:33.639
thirty three, handle thirty one, chandle thirty and two in ten, nine, ten,

1654
06:13:38.159 --> 06:15:57.720
twenty eight and twenty seven, Cando twenty six, can to

1655
06:16:02.840 --> 06:16:52.479
twenty five and to tif four.

1656
06:17:26.360 --> 06:18:50.759
End twenty three and twenty deep two and twenty two one.

1657
06:19:25.400 --> 06:19:26.119
And to.

1658
06:19:30.319 --> 06:24:37.479
Wine and ninety candle seventeen, canlo sixteen chance fourteen, ten

1659
06:24:42.119 --> 06:28:34.840
tu well four and eleven ten, Yeah, game nine and

1660
06:28:40.400 --> 06:31:42.599
eight chen six can't you can do woh can do

1661
06:32:50.959 --> 06:34:06.599
seven two ten four. Let go of all of those thoughts, worries,

1662
06:34:06.919 --> 06:34:13.040
concerns about the past, thoughts about the future, and even

1663
06:34:14.520 --> 06:34:18.880
things you've been thinking about today. Just let it all

1664
06:34:18.919 --> 06:34:25.159
go because none of it is useful in this moment.

1665
06:34:30.080 --> 06:34:45.439
This is your opportunity to just focus on feeling relaxed,

1666
06:34:49.759 --> 06:34:56.200
allowing yourself to get in touch with that natural sense

1667
06:34:58.240 --> 06:35:06.400
of peace that we all have within us. It's available

1668
06:35:06.479 --> 06:35:11.319
for everyone. It just sometimes takes a little bit of

1669
06:35:11.439 --> 06:35:18.840
effort to set up the right time and place in

1670
06:35:19.080 --> 06:35:25.319
order for you to just let go. Because when you

1671
06:35:25.560 --> 06:35:33.319
do decide to let go and relax, that's what your

1672
06:35:33.360 --> 06:35:42.080
body starts to do because you've chosen, You've chosen to

1673
06:35:42.520 --> 06:35:49.639
just allow your body to unwind and your mind starts

1674
06:35:49.720 --> 06:35:57.200
to slow down. And it's a nice feeling. It's a

1675
06:35:57.279 --> 06:36:01.520
nice feeling at the beginning, just to know that you

1676
06:36:02.000 --> 06:36:12.279
have chosen to decide to relax deeply, and because you've

1677
06:36:12.400 --> 06:36:20.880
made that decision, your body will just follow suit. Because

1678
06:36:20.919 --> 06:36:25.560
sometimes all the muscles in your body need is just

1679
06:36:25.919 --> 06:36:35.159
permission from you to relax. Because so often we're busy,

1680
06:36:35.439 --> 06:36:39.599
we're going from here to there, we're walking around and

1681
06:36:39.720 --> 06:36:47.080
we're doing stuff, and the body doesn't have any time

1682
06:36:47.279 --> 06:36:55.680
or space to really relax deeply, so it kind of

1683
06:36:55.799 --> 06:37:01.360
waits for you to lead the way, waits for your permission.

1684
06:37:05.720 --> 06:37:12.200
And when you do give your permission, when you give

1685
06:37:12.279 --> 06:37:18.560
the say so, when you say okay, it's time for

1686
06:37:18.680 --> 06:37:28.319
your body to let go completely and relax totally, your

1687
06:37:28.360 --> 06:37:37.840
body just follows. It's like a breath of relief. Ah good,

1688
06:37:37.919 --> 06:37:44.840
I can now relax. That feeling at the end of

1689
06:37:44.919 --> 06:37:48.159
a day, of a very physical day that you may

1690
06:37:48.279 --> 06:37:52.080
experience in the past, where you get home and you

1691
06:37:52.319 --> 06:37:56.040
just sit down on a chair, maybe you kick your

1692
06:37:56.119 --> 06:38:02.360
shoes off, and ah, feels so nice knowing that you

1693
06:38:02.479 --> 06:38:06.599
don't have to get up again for a little while

1694
06:38:06.680 --> 06:38:10.400
at least if you choose, you can just sit there

1695
06:38:10.520 --> 06:38:23.080
for maybe an hour to It feels blissful. And just

1696
06:38:23.240 --> 06:38:28.319
by sitting down like that, your body knows that it's

1697
06:38:28.439 --> 06:38:34.119
time to relax. Your body has been given permission from you.

1698
06:38:36.319 --> 06:38:46.639
Because it's a mindset. In your mind, you're prepared to

1699
06:38:46.840 --> 06:38:56.400
let go of everything and just completely allow all the

1700
06:38:56.680 --> 06:39:05.479
stress of your body to evaporate. Any tensions can just

1701
06:39:05.840 --> 06:39:25.240
gradually vanish. It's almost like magic, really, because that sense

1702
06:39:25.520 --> 06:39:31.759
of relaxation in your body. It's a very natural state.

1703
06:39:33.639 --> 06:39:38.240
It's not something unusual. It may feel unusual when you

1704
06:39:38.400 --> 06:39:41.680
first start to relax, if you if you haven't really

1705
06:39:43.119 --> 06:39:47.000
spent a lot of time focusing and giving yourself this

1706
06:39:47.200 --> 06:39:52.240
space to let go completely and relax, they seem are

1707
06:39:52.360 --> 06:40:00.680
most alien, but it isn't. It's actually the most natural

1708
06:40:00.799 --> 06:40:09.360
thing in the world to let go completely, to relax totally,

1709
06:40:11.360 --> 06:40:18.080
the most natural thing in the world to allow yourself

1710
06:40:22.479 --> 06:40:29.840
to feel really calm in your mind. And it is

1711
06:40:30.119 --> 06:40:37.799
almost like a literal unwinding. It's like you press a

1712
06:40:37.919 --> 06:40:46.639
button and all the tension just releases, and it's like

1713
06:40:46.759 --> 06:40:50.720
a wheel, like a cog, like the inside of a clock,

1714
06:40:50.919 --> 06:40:54.799
just unwinding. And it's almost like you could see the

1715
06:40:55.759 --> 06:41:01.119
little wind up knob that's used just in the opposite

1716
06:41:01.159 --> 06:41:07.159
way that you choose to wind it up, and the

1717
06:41:07.400 --> 06:41:17.959
energy that fremetic stress for energy gradually winding down, losing

1718
06:41:18.119 --> 06:41:25.880
its power, losing its strength as a sense of relaxation

1719
06:41:26.279 --> 06:41:37.040
becomes stronger and deeper, and you may find a the

1720
06:41:37.240 --> 06:41:44.240
more relaxed you feel, that your mind starts to wonder.

1721
06:41:47.360 --> 06:41:53.240
Maybe seemed to stop listening to me for a while

1722
06:41:53.400 --> 06:41:59.919
and your mind goes somewhere else, and then you realize

1723
06:42:00.080 --> 06:42:05.000
you're listening to me again, and that is just your

1724
06:42:05.159 --> 06:42:15.119
mind to drifting to sleep, which is quite natural, because

1725
06:42:15.200 --> 06:42:22.799
sometimes when we're stressed and tense, we're not mean I

1726
06:42:22.880 --> 06:42:27.919
actually be aware of what we need, what we physically

1727
06:42:28.080 --> 06:42:37.159
are emotionally need in this moment. But when you allow

1728
06:42:38.400 --> 06:42:44.240
your body and mind to relax completely and you let

1729
06:42:44.360 --> 06:42:53.439
go of all thoughts, concerns, worries, ideas, all letting them

1730
06:42:53.520 --> 06:43:02.400
go allow them to drop onto the floor. When you

1731
06:43:02.639 --> 06:43:11.599
start to get in touch with the feelings of such relaxation,

1732
06:43:15.360 --> 06:43:21.959
this feels so nice, to be in touch with the

1733
06:43:22.240 --> 06:43:31.279
calmness of the different body parts as they become looser

1734
06:43:33.080 --> 06:43:46.680
and looser. Even your breathing seems easier and more natural, effortless,

1735
06:43:50.040 --> 06:43:55.479
as that cool airders through your mouth or nose into

1736
06:43:55.560 --> 06:44:06.439
your lungs, breathing in comforts and relaxation, and in just

1737
06:44:06.599 --> 06:44:14.959
breathing out any excess remain intention or stress from every

1738
06:44:15.599 --> 06:44:23.360
part of your body and mind. And as you start

1739
06:44:23.439 --> 06:44:29.560
to focus on your mind, maybe you notice that things

1740
06:44:32.159 --> 06:44:38.639
come to a standstill or maybe just much much lower

1741
06:44:39.360 --> 06:44:49.080
than before, because your mind is not really needed When

1742
06:44:49.279 --> 06:44:57.319
listening to my voice, which allows your mind to relax

1743
06:44:59.319 --> 06:45:07.360
just as deep is your body. And that's synchronicity between

1744
06:45:08.959 --> 06:45:18.200
the relaxation of your body and relaxation of your mind.

1745
06:45:20.520 --> 06:45:30.479
Let you know that feeling completely calm, loose, and relaxed

1746
06:45:32.959 --> 06:45:48.799
really is a great healing experience fear and has so

1747
06:45:49.240 --> 06:45:57.200
many positive benefits for your body, mind, and your life.

1748
06:46:00.080 --> 06:46:08.639
Be able to let go everything and to relax completely

1749
06:46:10.520 --> 06:46:18.919
in all parts of your body and mind. Even your

1750
06:46:19.040 --> 06:46:34.400
boneses are relaxed, all your muscles are relaxed, even the

1751
06:46:34.759 --> 06:46:48.000
skin that covers your body is relaxed. Every hair.

1752
06:46:51.000 --> 06:46:51.599
That you have.

1753
06:46:53.360 --> 06:47:11.479
Is also deeply relaxed. And your brain restarts the feel

1754
06:47:11.880 --> 06:47:13.200
the benefits.

1755
06:47:14.520 --> 06:47:14.840
Of this.

1756
06:47:16.479 --> 06:47:28.840
Healing relaxation. And as you focus on the inside of

1757
06:47:28.959 --> 06:47:34.639
your scalp where your brain is, you can start to

1758
06:47:34.919 --> 06:47:49.040
realize and notice the benefits of your brain relaxing deeply. Then,

1759
06:47:49.159 --> 06:48:00.560
as your brain continues to relax sends those messages to

1760
06:48:01.360 --> 06:48:08.720
the rest of your body and your mind to re

1761
06:48:09.720 --> 06:48:31.639
relax even more deeply, relaxiny more completely, letting go of

1762
06:48:32.200 --> 06:48:43.919
any remaining forces or consers, allow them just to drop

1763
06:48:44.200 --> 06:48:53.360
onto the floor because they're no longer necessary. In this moment,

1764
06:48:55.599 --> 06:49:05.639
in this moment of deep relax station and calmness, filling

1765
06:49:08.279 --> 06:49:32.880
your brain with deep concentrated heathing, calming, relaxing every part

1766
06:49:33.279 --> 06:49:51.759
of your brain feething so loose and comfortable, so relaxed

1767
06:49:53.680 --> 06:50:06.360
and peaceful. Your brain feels so light, that's so healthy,

1768
06:50:09.439 --> 06:50:19.439
and that sense of deep, deep comfort really does allow

1769
06:50:19.759 --> 06:50:33.240
you to enjoy those ever increase in sensations of comfort

1770
06:50:34.919 --> 06:50:47.680
that are spreading throughout your body, relaxing each and every

1771
06:50:48.080 --> 06:51:04.319
muscle of your body, e deeper and deeper, much more

1772
06:51:05.040 --> 06:51:22.759
deeper than before, much more comfort spreading through your body

1773
06:51:23.319 --> 06:51:24.119
and your mind.

1774
06:51:27.159 --> 06:51:29.040
Be so.

1775
06:51:30.919 --> 06:51:46.959
Peaceful and calm, so very very peaceful in avery part

1776
06:51:49.599 --> 06:52:04.759
of your body, letting go mm hmm, everything everything so

1777
06:52:06.119 --> 06:52:23.080
peaceful and came so relax with every second the passes

1778
06:52:26.159 --> 06:52:27.040
you feel.

1779
06:52:29.080 --> 06:52:48.000
Dper dper relax dper and dper relax.

1780
06:52:50.479 --> 06:53:09.439
Came so calm peace for so very peace, from your

1781
06:53:09.720 --> 06:53:22.040
head down to your ties. Such peace and comfort growing

1782
06:53:22.560 --> 06:53:36.279
all all the time, Such peace and comfort spreading through

1783
06:53:36.880 --> 06:53:51.520
your body and mind deeper and deeper, such comfort spreading

1784
06:53:52.840 --> 06:54:04.560
and sinking deeper into airy muscle your body, so that

1785
06:54:04.840 --> 06:54:29.200
you feel amazing, so relaxed, so peaceful, sola and peaceful,

1786
06:54:32.439 --> 06:54:46.759
letting go everything. I'm gonna do a body scan, focusing

1787
06:54:47.360 --> 06:54:53.000
on firstly how you feel in your body, not trying

1788
06:54:53.040 --> 06:54:59.400
to change how you feel, not trying to relax, not

1789
06:54:59.599 --> 06:55:04.360
trying to to move away from any discomfort or stress

1790
06:55:04.599 --> 06:55:12.040
or tension. Just accepting, observing and accepting how you feel

1791
06:55:13.000 --> 06:55:17.919
in the different parts of your body, just allowing yourself

1792
06:55:19.319 --> 06:55:26.799
to be exactly as you are, to notice, to get

1793
06:55:26.840 --> 06:55:35.479
in touch with how you actually feel in this moment.

1794
06:55:38.919 --> 06:55:45.479
So I'm going to start off by focusing on your hands.

1795
06:55:50.080 --> 06:55:57.799
Just be aware of your hands. I'd like you to

1796
06:55:58.000 --> 06:56:02.919
move your hands around, just maybe move your fingers a

1797
06:56:03.000 --> 06:56:09.360
little bit. I've been and closing your hands very gently,

1798
06:56:11.040 --> 06:56:16.680
just so that you can get in touch with how

1799
06:56:16.840 --> 06:56:31.000
your hands and your fingers fell with very very slow movements.

1800
06:56:39.400 --> 06:56:47.159
Focusing now on your feet, and if you can just

1801
06:56:47.319 --> 06:56:52.439
do kind of an equivalent with your feet is you've

1802
06:56:52.639 --> 06:56:58.840
just done with your hands, Maybe turn in your ankles,

1803
06:57:00.840 --> 06:57:09.159
moving your feet around, moving your toes gently but only

1804
06:57:10.400 --> 06:57:22.240
very gently and very slowly, noticing how your feet feel

1805
06:57:24.279 --> 06:57:37.599
in this moment. Focusing now and your eyes. I like

1806
06:57:37.720 --> 06:57:44.720
you to just focus on your eyelids. Maybe you can

1807
06:57:44.919 --> 06:57:49.080
open and close your eyes a couple of times to

1808
06:57:49.319 --> 06:57:53.040
really get in touch with how you feel. When you

1809
06:57:53.240 --> 06:58:01.479
do close your eyes. The muscle changes in your eyes

1810
06:58:01.680 --> 06:58:09.560
when you do close them, maybe raising your eyebrows, it

1811
06:58:09.880 --> 06:58:17.360
stretches the tops of your eyes, perhaps squinting your eyes,

1812
06:58:21.080 --> 06:58:26.439
scrunching up your eyes, just so you can hear again,

1813
06:58:26.720 --> 06:58:40.200
touch with all aspects of how your eyes feel. Right now,

1814
06:58:49.560 --> 06:58:53.040
now focus in on your thighs.

1815
06:58:55.000 --> 06:58:55.400
Then you know it.

1816
06:58:55.520 --> 06:59:01.799
Just start you to gently tense your thighs, just very

1817
06:59:03.279 --> 06:59:15.080
very gently, just enough so you can become more attuned

1818
06:59:16.639 --> 06:59:25.799
to the physical sensation of your upper legs, the front

1819
06:59:25.880 --> 06:59:33.560
of your thighs, in the backs of your thighs, noticing

1820
06:59:35.759 --> 06:59:52.799
and observing how your thighs fear. Right now, moving your

1821
06:59:53.000 --> 07:00:01.319
focus to the back of your neck, just noticing the

1822
07:00:01.479 --> 07:00:07.599
back of your neck the muscles, and of course they

1823
07:00:07.840 --> 07:00:12.279
lead to the side of your neck. They also lead

1824
07:00:12.639 --> 07:00:17.759
to the top of your back, which leads to your shoulders.

1825
07:00:19.360 --> 07:00:23.040
So as your focus on the back of your neck,

1826
07:00:25.000 --> 07:00:31.479
maybe you can move your head gently upwards as if

1827
07:00:31.520 --> 07:00:38.880
you're looking up, Maybe moving your head down as if

1828
07:00:38.959 --> 07:00:45.919
you're looking down, Perhaps moving your head side to side,

1829
07:00:47.040 --> 07:00:57.720
right to left, but only very slowly and very gently.

1830
07:01:00.240 --> 07:01:05.439
I'm not trying to force anything. It has to be

1831
07:01:05.919 --> 07:01:14.319
very very gentle, just so you can.

1832
07:01:15.880 --> 07:01:17.479
Be more.

1833
07:01:19.119 --> 07:01:28.520
In touch with the feelings, with the sensations, the physical

1834
07:01:29.919 --> 07:01:39.200
sensations of how back of your neck feels right now,

1835
07:01:46.799 --> 07:01:54.720
as we now focus on the tops of your arms,

1836
07:01:57.119 --> 07:02:00.560
the parts where your biceps and you try steps are

1837
07:02:01.599 --> 07:02:09.720
between your elbow and your shoulders. To focus on those parts,

1838
07:02:10.720 --> 07:02:16.400
the tops of your arms, you may like to just

1839
07:02:17.200 --> 07:02:28.520
tense them, but very very gently and slowly, so you know,

1840
07:02:28.959 --> 07:02:38.000
straining or put in any pressure whatsoever on your arms.

1841
07:02:40.680 --> 07:02:47.360
It's just so that you can gain more of a

1842
07:02:47.680 --> 07:02:58.799
sense of how your upper arms are feeling in this moment,

1843
07:03:01.799 --> 07:03:12.520
and just noticing as you gently, very gently and slowly

1844
07:03:14.319 --> 07:03:25.240
tighten the muscles and then let go. Notice how the

1845
07:03:25.479 --> 07:03:40.240
tops of your arms feel right now. As we now

1846
07:03:40.919 --> 07:03:51.159
focus on your stomach, the area the lower abdomen area

1847
07:03:51.799 --> 07:03:56.759
below your belly button, move it all the way down

1848
07:04:00.200 --> 07:04:10.720
to your hips, just above your grind. Maybe you're able

1849
07:04:10.880 --> 07:04:20.799
to tense these muscles in the area very very gently

1850
07:04:24.240 --> 07:04:34.639
and slowly, if that's a difficult thing to do, and

1851
07:04:34.759 --> 07:04:43.759
maybe you can just move your body pushing your stomach up,

1852
07:04:45.479 --> 07:04:49.319
maybe moving a little bit to the side using your hips,

1853
07:04:51.479 --> 07:04:59.599
just so you can get more in tune with how

1854
07:04:59.759 --> 07:05:12.200
you or lower abdomen area is feeling in this moment.

1855
07:05:18.799 --> 07:05:41.360
Just noticing the physical sensations of your lower abdomen as

1856
07:05:41.439 --> 07:05:54.319
you move your attention to your mouth, Notice in your

1857
07:05:54.520 --> 07:06:05.479
lips and inside your mouth, your teeth, your guns, your tongue,

1858
07:06:15.040 --> 07:06:23.680
Just noticing how your tongue in your mouth feels. It

1859
07:06:23.840 --> 07:06:32.840
may help by moving your tongue around your mouth, moving

1860
07:06:32.919 --> 07:06:40.319
it to your left, maybe pressing it gently against the

1861
07:06:40.560 --> 07:06:46.759
side of your mouth, and then to the right, gently

1862
07:06:47.279 --> 07:06:53.959
to the side of your mouth, perhaps pressing up against

1863
07:06:54.080 --> 07:07:02.080
the top of your mouth, and then down gently against

1864
07:07:02.159 --> 07:07:12.680
the bottom of your mouth, always very slowly, in a

1865
07:07:13.240 --> 07:07:32.680
very very gentle so that you can be aware of

1866
07:07:32.919 --> 07:07:55.119
how you feel in your mouth area. Now I'm going

1867
07:07:55.240 --> 07:08:11.560
to focus on your wrists, and I'll ask you to

1868
07:08:11.799 --> 07:08:21.680
maybe just rotate your wrists by moving your hands in

1869
07:08:21.799 --> 07:08:35.040
a circular motion very gently and slowly, just so that

1870
07:08:35.319 --> 07:08:56.000
you can feel the sensations that you are currently experiencing

1871
07:08:56.639 --> 07:09:09.360
in you wrists. Perhaps move in your hands up and

1872
07:09:09.799 --> 07:09:40.159
down again very very gently and slowly, very gentzl and slow.

1873
07:09:53.599 --> 07:10:09.959
As you now start to observe your lower back. The

1874
07:10:10.319 --> 07:10:20.240
bad part is just above of your hips where your

1875
07:10:20.400 --> 07:10:33.400
coxis are a whole area which also really does include

1876
07:10:34.159 --> 07:10:40.400
the sides of your body because those muscles are very

1877
07:10:40.560 --> 07:10:51.799
much connected as those muscles also move into your hip

1878
07:10:51.919 --> 07:10:59.799
aia connecting to your buttocks the sides of your hip,

1879
07:11:08.560 --> 07:11:16.840
and if you're physically able to do so, maybe you

1880
07:11:17.040 --> 07:11:30.840
can very gently just movebody ever so slightly, very slowly,

1881
07:11:33.919 --> 07:11:51.880
some side to side, just enough to gauge how you

1882
07:11:52.159 --> 07:12:09.200
feel in your lower back. Perhaps it could even move

1883
07:12:09.400 --> 07:12:24.119
your hips gently up and down gently slowly in order

1884
07:12:24.319 --> 07:12:38.040
to be in touch with the physical sensations of your

1885
07:12:38.240 --> 07:13:07.759
law back. As we now move your attention to your jaw,

1886
07:13:11.080 --> 07:13:16.680
an area from your chin all the way up to

1887
07:13:16.959 --> 07:13:23.240
near where your ears are. The hole of your jaw,

1888
07:13:33.479 --> 07:13:40.319
you can, just if it's okay to do so, gently

1889
07:13:41.799 --> 07:13:51.680
open your mouth, not wide, no stretching, just very gently

1890
07:13:52.040 --> 07:14:06.240
and slowly opening your mouth thing closing your mouth very

1891
07:14:06.520 --> 07:14:31.759
gently and slowly so you can be in touch with

1892
07:14:32.159 --> 07:15:08.560
how your jaw feels. Now, No to sit now your

1893
07:15:08.799 --> 07:15:23.319
chest area, and you don't need to do anything to

1894
07:15:23.560 --> 07:15:30.159
move your chest because it moves every time you breathe,

1895
07:15:35.279 --> 07:15:48.479
and it moves very gently and slowly automatically with each

1896
07:15:48.959 --> 07:16:02.759
breath you takee As you focus on mhm, how your

1897
07:16:03.680 --> 07:16:50.799
chest feels when you breathe. Move in your focus to forums.

1898
07:16:52.520 --> 07:16:53.479
Your elbows.

1899
07:16:59.479 --> 07:17:11.880
Maybe you're able to very gently and slowly tense the

1900
07:17:12.119 --> 07:17:20.200
muscles in your forearms, and when you do that, you

1901
07:17:20.360 --> 07:17:43.720
can feel your elbows as well, very gently and slowly,

1902
07:17:52.200 --> 07:18:12.720
gently and softly up saving your forearms and doll boys.

1903
07:18:23.400 --> 07:18:46.119
Now focus of the rest of your back. You're upper

1904
07:18:46.279 --> 07:19:07.759
back in the middle, the middle of your back again,

1905
07:19:08.439 --> 07:19:19.200
this part of your body. News. Also every time you pray,

1906
07:19:24.240 --> 07:19:37.840
you may not notice that. Usually mas you observe your

1907
07:19:38.000 --> 07:19:45.200
upper back in the middle of your back, you can

1908
07:19:45.479 --> 07:19:52.159
really feel that gentle.

1909
07:19:57.479 --> 07:20:00.319
And uh.

1910
07:20:04.319 --> 07:20:53.639
Movement. Moving your focus into your area your buttees, your brain.

1911
07:20:56.319 --> 07:21:31.159
There's muscles and those bones in your midsection. Just noticing

1912
07:21:33.560 --> 07:21:53.840
how your hips feel. Right now, you can very very

1913
07:21:54.479 --> 07:22:09.240
gently move your hips, maybe side to side, very gently

1914
07:22:09.560 --> 07:23:01.799
and slowly, very gently, softly and slowly. Everything starts to

1915
07:23:05.439 --> 07:23:17.439
slow down, including the thoughts in your mind and your

1916
07:23:17.520 --> 07:23:27.479
mind itself just starts to gradually. It doesn't have to

1917
07:23:27.560 --> 07:23:35.360
be instant, but just gradually starting to It's almost like

1918
07:23:35.680 --> 07:23:47.000
time is strength chin It's a slower pace to maybe

1919
07:23:47.279 --> 07:23:52.360
what you're used to in your day to day life.

1920
07:23:55.520 --> 07:24:22.479
It's a slower movement of energy, very small movements which

1921
07:24:22.560 --> 07:24:30.720
make up the larger movements, which is always the case. Now,

1922
07:24:30.759 --> 07:24:35.319
when you move your hand, it might seem like it's

1923
07:24:35.439 --> 07:24:41.159
one movement, but it's lots of minute different muscles moving

1924
07:24:43.360 --> 07:24:52.319
in accordance with each other. And what happens in this

1925
07:24:54.200 --> 07:25:08.840
space that we're sharing is we move from that big

1926
07:25:13.439 --> 07:25:30.520
movement into those smaller movements. Starting to focus on how

1927
07:25:30.639 --> 07:25:37.919
your body feels, not just as a whole, not just oh,

1928
07:25:37.959 --> 07:25:42.240
i'm feel in this way. I'm feeling stressed or tense,

1929
07:25:42.479 --> 07:25:47.880
or I'm feeling relaxed and calm. I'm feeling this way,

1930
07:25:48.040 --> 07:25:54.880
I'm feeling that way. Starting to notice that your body

1931
07:25:59.240 --> 07:26:08.880
begins to sent to you small feelings around your body,

1932
07:26:15.400 --> 07:26:27.479
small physical sensations in your legs, whether pleasurable or not.

1933
07:26:32.919 --> 07:26:41.959
Maybe resisting the temptation to label them or to judge

1934
07:26:42.040 --> 07:26:49.520
them those feelings, just thinking them, thinking about them is

1935
07:26:49.680 --> 07:27:06.599
just being neutral, just feelings, not being particularly concerned, but

1936
07:27:06.880 --> 07:27:21.919
just noticing what your body is telling you. The feelings

1937
07:27:22.000 --> 07:27:28.319
in your arms instead of feeling the hole of the arm,

1938
07:27:29.720 --> 07:27:38.639
maybe notice those individual feelings for all those different muscles

1939
07:27:38.919 --> 07:27:51.520
and the skin, the hairs of your arms, all the

1940
07:27:51.680 --> 07:28:08.200
internal parts of your arms, the veins, the bones, just

1941
07:28:08.360 --> 07:28:14.560
being aware of maybe your elbow on your right arm

1942
07:28:17.279 --> 07:28:25.479
has a certain feeling. Maybe your left wrist also has

1943
07:28:28.680 --> 07:28:34.560
its own individual physical sensation.

1944
07:28:47.040 --> 07:28:53.720
What about your forearm on your right arm, your right forearm,

1945
07:29:01.080 --> 07:29:02.319
there may not be any.

1946
07:29:02.680 --> 07:29:09.919
Particular feeling that you could even give a name to,

1947
07:29:13.639 --> 07:29:18.000
may not feel like anything other than just a feeling.

1948
07:29:18.919 --> 07:29:31.000
You know, it's there. The feelings in your shoulders, perhaps

1949
07:29:31.040 --> 07:29:34.360
your shoulders when you think about them, you're kind of

1950
07:29:34.439 --> 07:29:39.479
almost like they're the same, you know, the same feeling,

1951
07:29:41.319 --> 07:29:44.599
almost like both of your shoulders are just one thing.

1952
07:29:46.439 --> 07:29:57.520
Of course they're not. And when you focus on your

1953
07:29:57.599 --> 07:30:05.840
left shoulder and then on your right shoulder, maybe find

1954
07:30:06.000 --> 07:30:11.400
that you move the muscles a little bit, maybe tense

1955
07:30:11.520 --> 07:30:37.040
the muscles gently noticing the difference in each shoulder. Your

1956
07:30:37.119 --> 07:30:53.040
lower back, the left side of your lower back and

1957
07:30:53.880 --> 07:31:04.560
the right side of your lower back, and cause that

1958
07:31:04.759 --> 07:31:17.159
connection to your buttocks and to your hips, and also

1959
07:31:17.400 --> 07:31:31.119
moving up into the middle of your back and sometimes

1960
07:31:31.479 --> 07:31:34.959
like right now, actually, when I focus on their part.

1961
07:31:36.360 --> 07:31:40.720
When I focused on my buttocks and then I focused

1962
07:31:40.799 --> 07:31:44.919
on the middle of my back, I almost felt like

1963
07:31:45.119 --> 07:31:49.880
the muscles in my lower back were being stretched very gently,

1964
07:31:54.639 --> 07:31:59.840
just stretched a little bit. Even though I wasn't doing

1965
07:31:59.880 --> 07:32:08.560
it anything to try to stretch your lower back, it

1966
07:32:08.720 --> 07:32:18.919
just seemed to happen. The feeling of very gently stretching

1967
07:32:21.040 --> 07:32:40.319
your lower back comes along. I have feeling in your chest,

1968
07:32:47.959 --> 07:33:01.360
just noticing what sensations you are experiencing in your chest

1969
07:33:01.639 --> 07:33:17.880
right now. And there's so much of the chest. Obviously,

1970
07:33:17.959 --> 07:33:21.599
there's the collar bone leading to the chest. You've got

1971
07:33:21.639 --> 07:33:30.240
the chest bone, You've got the muscles in your chest.

1972
07:33:33.040 --> 07:33:39.080
Of course, if you're female, there's possibly the breasts. If

1973
07:33:39.119 --> 07:33:47.279
you're male, you've got the different well why not that

1974
07:33:47.400 --> 07:33:54.880
different these days, But there may be more muscles at

1975
07:33:54.919 --> 07:34:00.479
the top of the chest, but at the sight and

1976
07:34:00.599 --> 07:34:05.000
underneath it's pretty much the same. Whether you're a man

1977
07:34:05.119 --> 07:34:10.159
or a woman. There's muscles there, muscles that stretch out

1978
07:34:11.560 --> 07:34:15.560
to your back as well as breast tissue. It stretches

1979
07:34:16.159 --> 07:34:23.400
and moves into your back. To just being aware of

1980
07:34:23.520 --> 07:34:44.560
your chest being with whatever feeling there is in your chest.

1981
07:35:00.200 --> 07:35:07.639
When I noticed that, I focus on my chest, I

1982
07:35:07.880 --> 07:35:12.880
feel it in my back and my upper back. I mean,

1983
07:35:12.919 --> 07:35:15.880
I guess the obvious reason would be because you know,

1984
07:35:15.880 --> 07:35:26.639
I'll breathe in in, then it stretches my chest and

1985
07:35:27.000 --> 07:35:40.880
my back at the same time. It feels it feels okay,

1986
07:35:47.439 --> 07:35:52.279
it doesn't feel I got a little bit of pain

1987
07:35:52.400 --> 07:35:59.000
in my right chest, A little bit not pain, but

1988
07:35:59.080 --> 07:36:01.159
a little disc comfort, maybe.

1989
07:36:02.639 --> 07:36:10.759
Stiffness possibly, I don't know. I noticed my shoulders are

1990
07:36:10.799 --> 07:36:13.520
also wanting to.

1991
07:36:15.840 --> 07:36:20.520
Flex for some reason. I think that's probably part of

1992
07:36:20.720 --> 07:36:29.000
my upper back, that connection between my shoulders and my

1993
07:36:29.159 --> 07:36:34.639
upper back, because I can move my shoulders and stretch

1994
07:36:34.799 --> 07:36:42.240
the muscles in my back, moving the shoulders backwards or up,

1995
07:36:44.279 --> 07:36:50.639
which then moves I think it's the scapulous in your back.

1996
07:37:00.680 --> 07:37:08.360
It feels quite nice. Actually, a good thing about this

1997
07:37:08.680 --> 07:37:13.439
is you can, if you want to, you can just

1998
07:37:17.000 --> 07:37:28.680
flex or stimulate the various muscles in your body gently

1999
07:37:30.159 --> 07:37:33.599
in order to get more of the sense of how

2000
07:37:33.680 --> 07:37:48.560
they feel. And when you're relaxing. When you do tense

2001
07:37:48.680 --> 07:37:52.599
and muscle and you let it go and you let

2002
07:37:52.680 --> 07:38:01.680
it relax, it relaxes way more then it would normally

2003
07:38:06.639 --> 07:38:11.840
that you have to feel that you're able to do that.

2004
07:38:13.479 --> 07:38:19.240
There's no point doing it if there's an issue with

2005
07:38:19.400 --> 07:38:24.799
the per part of your body. You need to be

2006
07:38:25.400 --> 07:38:38.360
gentle with yourself at all times when relaxing deeply. It's

2007
07:38:38.400 --> 07:38:54.200
important to be kind to yourself. As you notice your mind,

2008
07:38:58.520 --> 07:39:05.520
how much as your mind slowed down since we started

2009
07:39:06.959 --> 07:39:32.439
this recording, how came and peaceful is your mind right now?

2010
07:39:39.360 --> 07:39:44.680
We have nothing to think about and just my voice

2011
07:39:44.959 --> 07:39:54.840
to listen to. Because you know, the intention behind this

2012
07:39:55.119 --> 07:40:04.279
recording is relaxation. At the very least, for you to

2013
07:40:04.560 --> 07:40:09.439
feel more relaxed at the end of the recording than

2014
07:40:09.479 --> 07:40:21.639
you did at the beginning. At the very least, your

2015
07:40:21.880 --> 07:40:33.159
mind to slow down because your body continues to relax,

2016
07:40:38.560 --> 07:40:49.439
because that's what you want to happen. That's what you

2017
07:40:50.119 --> 07:41:18.840
expect to happen, for relaxation to fill your body, maybe

2018
07:41:19.240 --> 07:41:27.360
calm in your mind to the point of boredom. When

2019
07:41:27.479 --> 07:42:11.680
you start maybe to drift away, it's almost as if

2020
07:42:11.799 --> 07:42:21.080
you're moving further away from your body in your mind,

2021
07:42:23.479 --> 07:42:35.360
just leaving that there, kind of liking it an escape

2022
07:42:35.439 --> 07:42:40.639
pod in the spaceship a movie, a space movie. You know,

2023
07:42:40.759 --> 07:42:45.200
when against that little part in it since the month

2024
07:42:47.119 --> 07:43:10.400
far away from the spaceship, safe to dream and continue

2025
07:43:15.799 --> 07:44:42.119
to relax, drifting so slow and be so so, don't

2026
07:44:42.200 --> 07:45:16.479
be so, and focusing on the feeling. But those individual

2027
07:45:17.040 --> 07:45:26.759
parts of your body that are relaxing one by one.

2028
07:45:34.439 --> 07:45:46.759
You may find that every now and then you realize

2029
07:45:46.959 --> 07:45:57.799
that you weren't listening to my voice because your mind

2030
07:45:58.360 --> 07:46:13.119
started to imagine something different, maybe started to almost move

2031
07:46:13.319 --> 07:46:22.400
into some kind of a dreamy state, And then you

2032
07:46:22.560 --> 07:46:29.319
become aware of my voice again. And even though you

2033
07:46:30.360 --> 07:46:36.520
may want to focus on my voice, you may also

2034
07:46:37.279 --> 07:46:51.080
wish to allow your mind to just drift naturally into

2035
07:46:51.200 --> 07:47:12.639
that space of comfort and safety. As you feel more

2036
07:47:13.279 --> 07:47:26.520
comfort spreading through your body like a warm blanket covering

2037
07:47:26.639 --> 07:47:40.680
you gently, keeping your body at just the perfect temperature,

2038
07:47:51.080 --> 07:48:01.479
And even if you can hear background sounds, they just

2039
07:48:02.880 --> 07:48:19.799
don't seem to matter anymore. There's that sensor Peace spreads

2040
07:48:20.400 --> 07:48:34.080
through your mind like a gentle breeze, yet strong enough

2041
07:48:34.319 --> 07:48:50.599
to blow away all negativity, strong enough to remove from

2042
07:48:50.680 --> 07:49:00.400
your mind any anxiety or stress there was that before,

2043
07:49:08.759 --> 07:49:17.639
and blow away any other thoughts or feelings that just

2044
07:49:19.479 --> 07:49:43.880
don't fit with the sense relaxation, that is, feeling your

2045
07:49:43.959 --> 07:50:06.799
body end your mind unless you focus on your mind.

2046
07:50:09.080 --> 07:50:14.319
The count down from ten down to one, and with

2047
07:50:14.680 --> 07:50:40.560
each number you hear, your mind will become slightly more relaxed,

2048
07:50:43.319 --> 07:50:46.000
just just slightly.

2049
07:50:48.560 --> 07:50:48.599
So.

2050
07:50:48.799 --> 07:50:55.840
From ten down to nine, just a slight movement. From

2051
07:50:56.000 --> 07:51:08.279
nine down to eight, just another small change in how

2052
07:51:08.400 --> 07:51:21.439
you feel. Eight down to seven, that feeling is a gap,

2053
07:51:22.360 --> 07:51:27.919
almost like a gap that starts to get wider, the

2054
07:51:28.080 --> 07:51:36.279
gap between those feelings that you used to have in

2055
07:51:36.439 --> 07:51:45.360
your mind compared to the feelings you have there growing now,

2056
07:51:47.080 --> 07:51:56.880
feelings of comfort and security and confidence, and that gap

2057
07:51:57.319 --> 07:52:03.439
becomes wider. Eight down to seven, seven down to six,

2058
07:52:07.119 --> 07:52:12.119
And when you get to five, your mind will start

2059
07:52:12.240 --> 07:52:25.200
to have a certain physical sensation, most like there's a

2060
07:52:25.520 --> 07:52:32.119
magnet outside of your head sucking the tension and the

2061
07:52:32.439 --> 07:52:40.080
stress and any remaining feelings that you don't want, sucking

2062
07:52:40.200 --> 07:52:49.240
them out through your skull. And in down to four

2063
07:52:51.240 --> 07:52:58.040
you can start to really experience that sense of not

2064
07:52:58.319 --> 07:53:08.520
just empty them, but space, a place full of fresh air,

2065
07:53:13.360 --> 07:53:20.080
a place where you can stretch. It's almost as if

2066
07:53:20.200 --> 07:53:24.240
as you go down to four and three, your mind

2067
07:53:24.400 --> 07:53:36.799
is expanding with this sense of peace, and tranquility growing.

2068
07:53:38.959 --> 07:53:39.880
As it moves.

2069
07:53:39.759 --> 07:53:50.520
Down to when you get to one, your mind just

2070
07:53:50.919 --> 07:54:01.919
feels exactly how you want to feel. It's almost a

2071
07:54:02.159 --> 07:54:17.080
perfect feeling, maybe a sensation that you'd like to keep

2072
07:54:20.319 --> 07:54:31.159
a place that's safe, where nothing can affect you at all,

2073
07:54:42.840 --> 07:54:47.599
and you can stay in that a space of comfort

2074
07:54:47.680 --> 07:54:57.360
and confidence, confident in your own ability to create this

2075
07:54:58.279 --> 07:55:04.319
space and this fearing of comfort within your own mind

2076
07:55:05.880 --> 07:55:15.520
just by counting from ten down to one. And this

2077
07:55:15.759 --> 07:55:20.119
is something that you can do yourself when you're on

2078
07:55:20.240 --> 07:55:27.959
your own the time when you can maybe sit down,

2079
07:55:28.959 --> 07:55:39.799
maybe just for a few minutes, close your eyes, just

2080
07:55:40.119 --> 07:55:52.680
count slowly from ten down to one and re experience

2081
07:55:54.400 --> 07:56:04.759
these feelings in your mind. And when you feel that

2082
07:56:04.959 --> 07:56:20.080
way in your mind, your body copies your mind, and

2083
07:56:20.240 --> 07:56:26.560
that feeling is spread through your spine and your nervous

2084
07:56:26.680 --> 07:56:35.119
system into every part of your body, travels through your bloodstream,

2085
07:56:40.680 --> 07:57:01.159
healing and relaxing every particle of your existence. Now we

2086
07:57:01.279 --> 07:57:10.080
can we can practice this a few times before the

2087
07:57:10.240 --> 07:57:14.759
end of the recording, and then you can practice on

2088
07:57:14.880 --> 07:57:21.919
your own and each time you count for ten about

2089
07:57:22.200 --> 07:57:36.560
one the feelings of comforts, calmness, and deep, deep relaxation,

2090
07:57:37.840 --> 07:57:52.720
become stronger and deeper feeling your mind and your brain

2091
07:57:54.360 --> 07:58:04.159
with these positive chemicals bread throughout your body, relaxing you

2092
07:58:06.119 --> 07:58:15.639
so quickly, relaxing your whole body and mind so very

2093
07:58:17.319 --> 07:58:28.599
very easily, just by counting from ten down to one.

2094
07:58:33.720 --> 07:58:36.279
So we're going to do it now. I'm going to

2095
07:58:36.439 --> 07:58:40.520
count from ten down to one. I'd like you to

2096
07:58:40.720 --> 07:58:45.159
repeat the number after me. So when I say ten,

2097
07:58:48.200 --> 07:59:00.119
you can just repeat to yourself ten. Just notice, be

2098
07:59:00.240 --> 07:59:09.360
aware of how you feel in your mind and your body.

2099
07:59:13.799 --> 07:59:20.200
Then when I say nine, you can repeat to yourself

2100
07:59:23.159 --> 07:59:38.360
nine again, noticing the increase in comfort and calmness in

2101
07:59:38.479 --> 07:59:48.680
your mind and in your body. The same when I

2102
07:59:48.759 --> 07:59:59.840
say eight, I want I say seven, six, when I

2103
08:00:00.040 --> 08:00:18.959
say five, four, when I say three, two, and lastly

2104
08:00:19.119 --> 08:00:24.520
when I say one, you can repeat that number.

2105
08:00:32.000 --> 08:00:32.119
Now.

2106
08:00:32.240 --> 08:00:37.799
Of course, when you do this on your own without

2107
08:00:37.919 --> 08:00:42.919
listening to me, you can say the numbers or whatever

2108
08:00:44.560 --> 08:00:53.000
speed that you feel is necessary for you, so you

2109
08:00:53.159 --> 08:00:58.959
can adapt. So if you feel you want to say

2110
08:00:59.040 --> 08:01:04.919
the numbers hand down to one faster than I do,

2111
08:01:06.680 --> 08:01:09.200
then you go ahead and do that. Or if you

2112
08:01:09.439 --> 08:01:13.400
feel when you do it yourself that you'd like to

2113
08:01:13.639 --> 08:01:22.000
have more more space between the numbers, maybe take a

2114
08:01:22.080 --> 08:01:28.919
lot longer to get from ten all the way down

2115
08:01:29.520 --> 08:01:46.520
to one. That's your choice also to do. So I'm

2116
08:01:46.560 --> 08:01:55.000
going to count from ten down to one, and when

2117
08:01:55.080 --> 08:01:58.799
I get to one, that will be the end of

2118
08:01:58.959 --> 08:02:05.840
this recording. The musicals are listening with music, and the

2119
08:02:06.040 --> 08:03:21.880
music will continue ten nine weight fo.

2120
08:05:00.279 --> 08:05:38.319
Assassa assassas.

2121
08:06:46.799 --> 08:07:32.680
Twenty ninety eighty seventeen sixteen fifteen, fourteen thirteen, twelve eleven,

2122
08:07:37.639 --> 08:08:24.400
ten nine eight, seven, six, five, four, three two one.

2123
08:08:32.799 --> 08:08:43.159
Now open your eyes, noticing how you physically feel having

2124
08:08:43.279 --> 08:08:50.880
counted down from twenty to one, allowing stress and tension

2125
08:08:51.360 --> 08:08:56.000
to leave through your fingertips and your toes. And as

2126
08:08:56.040 --> 08:09:01.680
you focus on your fingertips, maybe feel a little bit tingly,

2127
08:09:03.959 --> 08:09:08.520
which is I suppose quite an understanding considering the tension

2128
08:09:08.959 --> 08:09:19.200
has been exiting your body through your fingertips. So now

2129
08:09:19.240 --> 08:09:21.560
I'm going to count from twenty down to one again.

2130
08:09:22.040 --> 08:09:31.040
This time you get to feel relief of tension and stress,

2131
08:09:32.479 --> 08:09:42.200
any anxiety that you may have leaving through your stomach,

2132
08:09:44.840 --> 08:09:48.520
just leaving through your stomach, almost as if it's just

2133
08:09:49.560 --> 08:09:56.639
releasing the whole of your stomach. You enable to just

2134
08:09:56.799 --> 08:10:01.000
above your chest or below your chest, rather so surrounding

2135
08:10:01.080 --> 08:10:06.240
your belly button area, the whole area. You can feel

2136
08:10:06.479 --> 08:10:11.840
the tension of your body where there's left, just releasing

2137
08:10:13.040 --> 08:10:16.319
from that area, and you may notice that your stomach

2138
08:10:16.400 --> 08:10:23.680
will become very relaxed. As I countdown from twenty down

2139
08:10:23.720 --> 08:11:50.560
to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

2140
08:11:55.080 --> 08:12:07.200
two h and you can open your eyes again if

2141
08:12:07.240 --> 08:12:10.799
you choose, or you can just keep them closed because

2142
08:12:10.880 --> 08:12:17.680
it feels relaxing. Just notice how your stomach feels. I

2143
08:12:17.840 --> 08:12:21.560
notice there's your focus. Just do a little scan of

2144
08:12:21.680 --> 08:12:30.840
your body. Just notice how your body feels, focusing on

2145
08:12:31.000 --> 08:12:38.000
your upper body, back, chest, stomach, legs, arms, hands, feet,

2146
08:12:41.040 --> 08:12:47.959
Just noticing, and you know, you may start to feel

2147
08:12:50.439 --> 08:12:54.200
more of a sense of tiredness, which may be the

2148
08:12:54.360 --> 08:12:58.880
reason you're listening to this recording, because you.

2149
08:13:00.360 --> 08:13:00.720
Like to.

2150
08:13:02.360 --> 08:13:14.240
Let go completely of everything and drift off into a nice, natural, calm,

2151
08:13:14.639 --> 08:13:29.799
relaxing sleep. So now we're going to focus on your forehead,

2152
08:13:33.759 --> 08:13:36.479
and if you choose, you can incorporate your eyes in

2153
08:13:36.639 --> 08:13:43.560
this focus as well. Your forehead and your eyes. It's

2154
08:13:43.599 --> 08:13:48.119
that whole area basically, almost as if you were wearing

2155
08:13:48.159 --> 08:13:51.880
a mask, you know, like a I don't know, a

2156
08:13:52.080 --> 08:13:59.040
batman mask or something, or I'm trying to zorro or something,

2157
08:13:59.080 --> 08:14:01.159
you know, the kind of mask that covers your eyes

2158
08:14:01.680 --> 08:14:07.599
but also covers quite a lot of the forehead. I'm

2159
08:14:07.680 --> 08:14:10.720
focusing on that area because that's the area that we're

2160
08:14:10.759 --> 08:14:15.080
now going to release tension and stress from your mind

2161
08:14:17.040 --> 08:14:20.880
and your brain, from your mind, and any tension that

2162
08:14:21.000 --> 08:14:24.840
you may have remaining in your face, in your neck

2163
08:14:25.319 --> 08:14:30.360
and your jawl, and your eyes, your forehead and all

2164
08:14:30.439 --> 08:14:36.639
your scalp. So basically any tension within your head area,

2165
08:14:37.360 --> 08:14:44.439
including your mind and your brain, and that's going to

2166
08:14:44.479 --> 08:14:52.720
be released through your forehead and your eyes. As I

2167
08:14:52.840 --> 08:15:37.080
count down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen.

2168
08:15:42.240 --> 08:16:04.919
Twelve, eleven, ten, nine, eight.

2169
08:16:09.520 --> 08:16:51.759
Seven, six, five, four, three, one, noticing and she scanned

2170
08:16:51.959 --> 08:16:59.119
your face with are your eyes, the cheap bins, your ears,

2171
08:17:01.279 --> 08:17:08.439
your forehead, your scalp, your neck, the back of your neck,

2172
08:17:08.680 --> 08:17:12.240
in the front of your neck, the side of your neck,

2173
08:17:12.400 --> 08:17:26.240
and your throat. Noticing being aware of the comfort increased

2174
08:17:26.759 --> 08:17:34.159
being in the relaxation, not just in your head and

2175
08:17:34.400 --> 08:17:44.439
neck and mind, also the rest of your body. Just

2176
08:17:44.759 --> 08:17:51.599
notice how loose and calm you feel, and how easily.

2177
08:17:53.240 --> 08:17:54.799
It is to just let go.

2178
08:17:57.599 --> 08:18:21.799
Completely, let go completely now easily. So I'm going to

2179
08:18:21.880 --> 08:18:25.000
do now is I'm going to focus on.

2180
08:18:25.080 --> 08:18:26.400
The top of your head.

2181
08:18:31.599 --> 08:18:38.200
And am We're going to allow every last piece of

2182
08:18:38.439 --> 08:18:44.799
tension or stress that might be lingering or hiding in

2183
08:18:44.880 --> 08:18:48.639
your body or mind or head.

2184
08:18:49.959 --> 08:18:55.159
To just be sucked out at the top of your.

2185
08:18:55.119 --> 08:19:05.000
Head and released into the Yeah, I once sucked down

2186
08:19:05.159 --> 08:19:11.240
into the clouds. Imagine a big cloud above your head,

2187
08:19:13.200 --> 08:19:18.360
almost like a whirlpool, and this can suck that tension.

2188
08:19:19.560 --> 08:19:21.240
Out the top of your head.

2189
08:19:23.319 --> 08:19:24.840
And just take it away.

2190
08:19:26.439 --> 08:19:27.040
The good.

2191
08:19:30.080 --> 08:19:33.840
To focus. Imagine an opening on the top of your

2192
08:19:33.919 --> 08:19:40.439
head with that tension and stress and any remaining issues

2193
08:19:40.680 --> 08:19:44.439
may be worries of concerns that have no use to you.

2194
08:19:44.599 --> 08:19:48.360
Now you can all be sucked down at the top

2195
08:19:48.439 --> 08:19:49.240
of your head.

2196
08:19:50.720 --> 08:19:56.680
And taken away. As I count down again from twenty

2197
08:19:57.080 --> 08:21:17.000
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, even, ten, nine,

2198
08:21:23.479 --> 08:22:17.240
eight seven six five four three war breathe, noticing how

2199
08:22:17.400 --> 08:22:31.439
you feel, how relaxed and calm you physically and mentally

2200
08:22:31.639 --> 08:22:47.759
feel right now, how peaceful your mind feels. It feels

2201
08:22:48.000 --> 08:22:53.000
so nice to just let go, to give yourself some

2202
08:22:53.279 --> 08:23:06.880
space to breathe easily, to think calmly, just to take

2203
08:23:06.959 --> 08:23:14.119
a break from all that pointless worry and concerns about

2204
08:23:14.279 --> 08:23:20.959
things that you don't need to think about right now,

2205
08:23:23.759 --> 08:23:29.560
because this is your time to let go. This is

2206
08:23:29.639 --> 08:23:39.919
your space to enjoy feeling deeply relaxed, peaceful in your mind,

2207
08:23:41.159 --> 08:23:50.479
relaxed in your body. They can feel so good, so

2208
08:23:51.040 --> 08:23:59.360
nice to just not have to do anything, to be

2209
08:23:59.479 --> 08:24:10.159
able to really enjoy that serenity that comes with letting

2210
08:24:10.279 --> 08:24:23.360
go completely, that peacefulness that comes with m being in

2211
08:24:23.720 --> 08:24:34.840
this peaceful space. And you can keep this sense of

2212
08:24:35.080 --> 08:24:47.319
calmness for as long as you choose. If you choose

2213
08:24:47.599 --> 08:24:55.000
to drift off into a deep, healing, natural sleep, then

2214
08:24:55.080 --> 08:25:01.599
you can do that. It's a comp completely up to you,

2215
08:25:06.400 --> 08:25:11.119
and you can keep this feeling of calmness physically and

2216
08:25:11.200 --> 08:25:15.439
in your mind as long as you choose.

2217
08:25:16.639 --> 08:25:27.959
To feel completely relaxed, completely relaxed.

2218
08:25:31.200 --> 08:25:36.840
And I'd like you to make up your mind that

2219
08:25:36.919 --> 08:25:47.880
you're going to relax. And I want to explore that

2220
08:25:48.080 --> 08:25:53.400
with you. What it feels like when you actually decide

2221
08:25:55.639 --> 08:26:00.319
that you're going to relax, not forcing yourself, but giving

2222
08:26:00.360 --> 08:26:06.319
yourself that. Yes, it is a command, really, isn't it.

2223
08:26:06.439 --> 08:26:14.080
When you're telling yourself relax in a gentle but firm way,

2224
08:26:14.959 --> 08:26:21.119
that only you can really tell yourself in that way.

2225
08:26:22.000 --> 08:26:24.000
You can't really have someone else saying to you, now

2226
08:26:24.040 --> 08:26:30.479
it relax, relax, you know, and it needs to be gentle,

2227
08:26:30.639 --> 08:26:34.159
but you can't someone else can't really have the same

2228
08:26:37.639 --> 08:26:43.680
the same kind of influence or power that you have

2229
08:26:44.919 --> 08:26:56.759
over your own physicality, over how you feel, because when

2230
08:26:56.919 --> 08:27:03.959
you say it to yourself means more. It's personal, and

2231
08:27:05.639 --> 08:27:10.840
your brain and your unconscious mind and your body listens

2232
08:27:11.080 --> 08:27:16.599
to what you say. So, for example, we'll test it

2233
08:27:16.720 --> 08:27:19.680
out and do a little test, a few little tests

2234
08:27:19.720 --> 08:27:23.240
along the way, and you can get more of an

2235
08:27:23.319 --> 08:27:29.919
idea of the force, the positive force that you can

2236
08:27:30.080 --> 08:27:37.599
have in creating a sense of comfort and relaxation in

2237
08:27:37.720 --> 08:27:43.720
your body and your mind quite quickly just by you

2238
08:27:44.799 --> 08:27:54.360
telling yourself to relax. So I want to start by

2239
08:27:55.040 --> 08:28:01.119
let's focus on your hands, to focus on your hands

2240
08:28:01.159 --> 08:28:06.080
and just tell your hands to relax, and just say relax.

2241
08:28:07.720 --> 08:28:13.080
As you focus on your hands, you could say my

2242
08:28:13.400 --> 08:28:17.159
hands are relaxed, or I want my hands to relax.

2243
08:28:19.279 --> 08:28:25.040
I think if you actually do it directly by focusing

2244
08:28:25.720 --> 08:28:29.919
and imagining that your hands can hear what you're saying.

2245
08:28:30.080 --> 08:28:33.040
You know, they've got little ears, which is a little weird.

2246
08:28:35.639 --> 08:28:46.040
So talking to your hands and just say relax, no

2247
08:28:46.200 --> 08:29:07.520
disin Now your hands start to relax. Now focus on

2248
08:29:07.599 --> 08:29:11.639
your eyes and tell your eyes to relax. You just

2249
08:29:11.720 --> 08:29:16.560
say in the same word relax and find the right

2250
08:29:17.840 --> 08:29:24.520
tone for you. You know, I might say relax, but

2251
08:29:24.680 --> 08:29:32.919
you you might say relax or relax. You know, you

2252
08:29:33.080 --> 08:29:39.479
might say it differently to yourself, and that's important for

2253
08:29:39.639 --> 08:29:45.759
you to gauge what feels right for you. To just

2254
08:29:45.959 --> 08:29:50.919
tell your eyes to relax whilst focusing on your eyes,

2255
08:29:51.439 --> 08:29:56.119
your eyelids, the muscles around your eyes, your eyebrows, and

2256
08:29:56.400 --> 08:30:31.880
just tell your eyes directly relax now. Now, I just

2257
08:30:32.000 --> 08:30:42.279
did that myself, and sometimes you may feel that you

2258
08:30:42.479 --> 08:30:47.880
need a bit more time for the different parts to relax,

2259
08:30:48.720 --> 08:30:52.599
you know, because I start talking again and maybe that

2260
08:30:52.799 --> 08:30:56.439
part hasn't relaxed fully. But what will happen is that

2261
08:30:56.479 --> 08:31:00.759
we'll just continue to relax even though I'm talking. And

2262
08:31:00.880 --> 08:31:06.639
that's happened with my eyes. Something else I noticed is

2263
08:31:08.599 --> 08:31:12.400
when I started focusing on my eyes, that actually almost

2264
08:31:12.560 --> 08:31:15.240
became they got worse before they got better in a way,

2265
08:31:15.959 --> 08:31:18.880
so that I felt a degree of tension growing in

2266
08:31:19.000 --> 08:31:24.759
my eyes and then disappearing. So I think what that

2267
08:31:25.040 --> 08:31:29.639
was really was just me becoming more aware of the

2268
08:31:29.880 --> 08:31:35.200
tension that was already there that I wasn't. I wasn't

2269
08:31:35.319 --> 08:31:40.319
focused on it before, so I wasn't really acknowledging it

2270
08:31:40.840 --> 08:31:57.919
or really conscious to those feelings. Yeah, my eyes still

2271
08:31:58.000 --> 08:32:05.159
continuing to relax as my hands. Actually my hands have

2272
08:32:05.279 --> 08:32:11.240
got a certain kind of energy, like not buzzing, but

2273
08:32:11.599 --> 08:32:16.200
I can kind of fuel a degree of energy in

2274
08:32:16.319 --> 08:32:22.360
my hands. Maybe that's where the tension is being released.

2275
08:32:24.240 --> 08:32:34.080
Maybe that's causing that. The next part, I think we

2276
08:32:34.119 --> 08:32:35.080
should focus.

2277
08:32:34.840 --> 08:32:35.759
On the back of the neck.

2278
08:32:36.479 --> 08:32:40.400
That's a part which is quite often well for me,

2279
08:32:40.880 --> 08:32:43.919
holds tension. I don't know about it for yourself that

2280
08:32:44.040 --> 08:32:48.319
I think it's quite a standard place where tension is

2281
08:32:48.439 --> 08:32:55.279
sometimes held. So and I'm doing exactly what you're doing

2282
08:32:55.720 --> 08:32:57.799
as you do it, as well, so I'm telling my

2283
08:32:58.799 --> 08:33:02.200
body parts to relax as well. So if you tell

2284
08:33:02.240 --> 08:33:05.040
your neck at the back of your neck, focus on

2285
08:33:05.119 --> 08:33:11.680
the back of your neck, and just say relax in

2286
08:33:11.759 --> 08:33:14.919
your own words, in your own tone, in your own voice.

2287
08:33:15.560 --> 08:33:17.599
You can say out loud, or you can just say

2288
08:33:17.639 --> 08:33:23.119
it to yourself internally. But you're focusing and you're saying

2289
08:33:23.200 --> 08:33:27.439
it literally to the back of your neck, as if

2290
08:33:27.520 --> 08:33:31.159
the back of your neck can actually hear what you're saying.

2291
08:33:34.560 --> 08:33:38.119
So do that now, just say relax to the back

2292
08:33:38.159 --> 08:34:19.680
of your neck, and I'll do the same. Now, what

2293
08:34:20.040 --> 08:34:24.720
I noticed, and you may have had similar thing is,

2294
08:34:25.479 --> 08:34:28.080
even though I was focusing on the back of my neck,

2295
08:34:33.119 --> 08:34:39.759
other parts started to I don't know, showed themselves to

2296
08:34:39.880 --> 08:34:43.240
me or maybe because they want to be relaxed as well.

2297
08:34:43.319 --> 08:34:47.799
But I started noticing the feelings in my shoulders at

2298
08:34:47.880 --> 08:34:53.599
tension in my shoulders and in my upper back. Whether

2299
08:34:53.720 --> 08:34:59.319
that was because my back of my neck was saying, well,

2300
08:34:59.360 --> 08:35:04.360
I'm pretty much okay, it's the other parts that need attention,

2301
08:35:10.759 --> 08:35:13.799
but my low back of my neck is still relaxing.

2302
08:35:15.240 --> 08:35:17.720
But I just became more aware of other parts that

2303
08:35:17.959 --> 08:35:26.599
needed attention. Now this might happen and it's not. It

2304
08:35:26.720 --> 08:35:30.159
doesn't mean that it's going wrong. It just means you're

2305
08:35:30.240 --> 08:35:36.880
being notified of more places that also want to feel relaxed.

2306
08:35:40.159 --> 08:35:44.479
So I'm going to focus on my upper back so

2307
08:35:44.720 --> 08:35:48.319
you can do the same. Even if you don't have

2308
08:35:48.520 --> 08:35:53.840
any feelings of tension that are obvious in your upper back,

2309
08:35:55.799 --> 08:36:01.000
you just focus on your back and whole area from

2310
08:36:01.040 --> 08:36:05.599
the shoulder blades down to the middle of your back

2311
08:36:06.040 --> 08:36:10.119
and a spine. And with me, it's more the shoulder

2312
08:36:10.200 --> 08:36:17.720
blades that are more. Yeah, that's the parts that really

2313
08:36:19.840 --> 08:36:21.520
sort of given me.

2314
08:36:23.240 --> 08:36:23.560
That not.

2315
08:36:25.479 --> 08:36:27.279
That it needs relax in the sounds.

2316
08:36:27.319 --> 08:36:30.720
Gonna ask that part to relax, and you can do

2317
08:36:30.840 --> 08:36:31.560
the same now.

2318
08:36:42.599 --> 08:36:58.560
Relaxed up the back. There's something strange happened there, And

2319
08:36:58.720 --> 08:37:01.119
this often happens.

2320
08:37:01.200 --> 08:37:01.919
I've been doing this.

2321
08:37:02.000 --> 08:37:10.840
For sixteen years or something, and often I'm one surprised

2322
08:37:11.720 --> 08:37:18.520
but amazed really that there can be a feeling. So

2323
08:37:18.720 --> 08:37:21.279
when I was focusing on the back of my neck,

2324
08:37:22.159 --> 08:37:26.279
my upper back was starting to feel quite stressed and

2325
08:37:27.040 --> 08:37:32.599
in need of attention. As soon as I started talking

2326
08:37:32.759 --> 08:37:37.639
to you about my upper back and talking about, you know,

2327
08:37:38.159 --> 08:37:43.040
getting ready to ask the upper back to relax, my

2328
08:37:43.080 --> 08:37:48.880
other back already started to relax. It's almost as if

2329
08:37:48.919 --> 08:37:54.560
it doesn't need to hear the words, just needs attention,

2330
08:37:59.319 --> 08:38:10.639
just needs to be noticed. And that is something that

2331
08:38:10.959 --> 08:38:17.919
often happens in this type of situation is when you

2332
08:38:18.200 --> 08:38:23.360
start to relax a couple of parts of your body,

2333
08:38:24.439 --> 08:38:29.880
as we've done with our hands, eyes and the eyelids.

2334
08:38:31.040 --> 08:38:38.000
And now back of the neck, top of the back,

2335
08:38:39.959 --> 08:38:40.680
upper back.

2336
08:38:41.799 --> 08:38:45.799
The rest of the body seems to just take notice

2337
08:38:48.520 --> 08:38:56.799
and decide in its own way to start relaxing. Other

2338
08:38:56.919 --> 08:39:06.799
parts of your body start to just become looser. I

2339
08:39:06.880 --> 08:39:09.560
suppose it's kind of like a bit of an avalanche,

2340
08:39:09.759 --> 08:39:14.479
you know, the little ball starts rolling and before you

2341
08:39:14.599 --> 08:39:17.599
know it, the whole of your body is completely relaxed

2342
08:39:17.680 --> 08:39:34.319
and calm. And if you focus on your face, you

2343
08:39:34.479 --> 08:39:42.040
focus on your eyes, your eyelids, your eyebrows, and the

2344
08:39:42.200 --> 08:39:50.759
muscles around your eyes, maybe you start to notice that

2345
08:39:52.520 --> 08:39:57.599
your forehead is more relaxed than it was. Maybe your

2346
08:39:57.720 --> 08:40:03.479
face is more relaxed. I would say, my entire face

2347
08:40:03.680 --> 08:40:18.240
is a lot more relaxed than it was. So we're

2348
08:40:18.279 --> 08:40:24.759
going to focus now on your shoulders again, just like before.

2349
08:40:26.159 --> 08:40:29.439
Just tell your shoulders, I mean you can do them

2350
08:40:29.520 --> 08:40:31.720
in the digity. You can do the right shoulder and

2351
08:40:31.759 --> 08:40:36.119
the shoulder. I just can't do both at the same time.

2352
08:40:38.159 --> 08:40:41.400
Just tell your shoulders as you focus on them in

2353
08:40:41.479 --> 08:40:47.639
your mind, focus on how I feel. Maybe you can

2354
08:40:47.959 --> 08:40:54.720
see them in your mind's eye. Just tell your shoulders

2355
08:40:58.479 --> 08:41:49.919
to relax as nice as they relax. But do you notice,

2356
08:41:51.639 --> 08:41:58.360
I mean, especially with my back, is the connection between

2357
08:41:58.560 --> 08:42:09.200
the different parts the back, the shoulders, the neck being

2358
08:42:09.279 --> 08:42:13.959
all connected and being such a large part of your body,

2359
08:42:16.959 --> 08:42:25.279
it's almost hard to separate them from each other. And

2360
08:42:25.479 --> 08:42:28.080
my lower back has started to relax on its own.

2361
08:42:34.279 --> 08:42:35.200
Maybe I'm going.

2362
08:42:35.080 --> 08:42:41.119
Too slow and that could be an issue because we

2363
08:42:41.279 --> 08:42:47.840
all got different speeds. And the idea at the beginning

2364
08:42:47.959 --> 08:42:50.279
of this recording was for you to be able to

2365
08:42:50.560 --> 08:43:06.880
just say to yourself, relax without focusing on any particular

2366
08:43:07.080 --> 08:43:12.880
part of your body. Because when you know that turning

2367
08:43:12.959 --> 08:43:25.119
your hands to relax and your hands relax, you tell

2368
08:43:25.159 --> 08:43:32.200
your eyelids and your eyes, the muscles around your eyes

2369
08:43:33.520 --> 08:43:47.200
and your eyebrows to relax, that they relax. You tell

2370
08:43:47.479 --> 08:43:59.240
the back of your neck to relax, and it relaxes

2371
08:44:07.319 --> 08:44:34.720
until you're off back to relax, and the reaxis. I

2372
08:44:34.919 --> 08:45:13.880
tell your shoulders to relax, and they relax. And you

2373
08:45:14.000 --> 08:45:18.720
told your hands to relax, they relaxed and they continued

2374
08:45:20.520 --> 08:45:32.040
to relax. When you told your eyelids, the muscles around

2375
08:45:32.119 --> 08:45:43.240
your eyes, your eyebrows, to relax, they relaxed and continued

2376
08:45:44.919 --> 08:45:53.680
to relax. When you told the back of your neck,

2377
08:45:55.000 --> 08:46:00.799
focused on the back of your neck and told it

2378
08:46:00.959 --> 08:46:20.479
to relax, it relaxed and continued to relax. And you

2379
08:46:20.639 --> 08:46:30.759
told your alpa back to relax, the relaxed and continued

2380
08:46:33.279 --> 08:46:47.040
to relax. That's what your shoulders. I told your shoulders

2381
08:46:47.159 --> 08:46:47.799
to relax.

2382
08:46:48.159 --> 08:46:48.720
In your.

2383
08:46:51.400 --> 08:47:00.479
Shoulders relaxed and continued to relax.

2384
08:47:06.159 --> 08:47:11.080
And it's not just that, it's.

2385
08:47:13.799 --> 08:47:18.200
That the rest of your body has also been listening,

2386
08:47:19.919 --> 08:47:26.000
and that relaxation has been spreading. So from your eyes,

2387
08:47:26.360 --> 08:47:33.720
the relaxations spread to your forehead, around your face, into

2388
08:47:33.840 --> 08:47:47.680
your skin, into your jaw, into the front and sides

2389
08:47:47.759 --> 08:47:52.520
of your neck. I will way down your chest and stomach.

2390
08:47:59.240 --> 08:48:05.680
You relax the hands and shoulders and met up through

2391
08:48:05.759 --> 08:48:14.200
your arms, relaxing the four arms, your upper arms, elbows,

2392
08:48:14.439 --> 08:48:33.799
your wrists, letting go, your lower bag, your hips, buttons spraying,

2393
08:48:35.439 --> 08:48:42.439
and just start to relax and continue even your comfort

2394
08:48:44.080 --> 08:48:53.520
spreading through your legs all the way down to your ankles,

2395
08:48:58.759 --> 08:49:02.720
the tops of your feet, the side of your feet,

2396
08:49:04.560 --> 08:49:15.479
and the bottoms of your feet, relaxing into your toes.

2397
08:49:19.279 --> 08:49:44.159
Each tone relaxing became please. And if your body relaxes more,

2398
08:49:44.680 --> 08:50:08.840
your mind becomes slower, more peaceful, to the point where.

2399
08:50:10.680 --> 08:50:23.240
If you choose to fall asleep, you can easily do that.

2400
08:50:28.919 --> 08:50:38.919
Easy drift the way because there's nothing going on in

2401
08:50:39.040 --> 08:51:23.880
your mind. Your brains peaceful, your body continues to and

2402
08:51:24.040 --> 08:51:31.240
with that connection between your body relaxing, the word do

2403
08:51:31.520 --> 08:51:44.080
you say to yourself relax means that you don't need

2404
08:51:45.560 --> 08:51:50.959
to focus on just one part. You can just focus

2405
08:51:51.119 --> 08:52:17.919
on your entire body, saying the powerful word relacs, and

2406
08:52:18.119 --> 08:52:33.560
theres goes familiar sensations of comfort spreading throughout your body,

2407
08:52:39.000 --> 08:52:50.240
loosening and calming and healing every part to your body

2408
08:52:53.279 --> 08:53:00.240
feaving more relash.

2409
08:53:14.319 --> 08:53:18.040
So all you need to do from now on is just.

2410
08:53:19.919 --> 08:53:39.000
Tell yourself, relacs, it's uh, feeding completely.

2411
08:53:40.000 --> 08:53:42.319
Out the door and come.

2412
08:53:54.080 --> 08:55:01.080
Sorry. Starting now, Number twenty nineteen, eighteen, seventeen, sixteen fifty

2413
08:55:23.759 --> 08:57:03.720
four thirty wellstattatatas.

2414
09:00:00.279 --> 09:01:17.040
At kook.

2415
09:01:18.959 --> 09:06:19.559
Us sai.

2416
09:06:06.599 --> 09:08:15.040
U two counting down from ten to one, ten nine, eight, seven,

2417
09:08:17.160 --> 09:08:39.760
six five four three two one. And maybe that was

2418
09:08:39.800 --> 09:08:44.000
a bit too quick in order to relax. Maybe it's

2419
09:08:44.000 --> 09:08:49.919
a bit too fast for you to notice the calming

2420
09:08:50.160 --> 09:08:57.040
of your body, maybe even a little bit of pressure there,

2421
09:08:57.199 --> 09:09:00.639
Like you're counting down from ten to one. What do

2422
09:09:00.680 --> 09:09:04.040
you expect me to do, man, expect me to STI

2423
09:09:04.120 --> 09:09:07.120
go with floppy just because you're.

2424
09:09:07.080 --> 09:09:16.440
Counting down to If you try it again, but this time,

2425
09:09:16.519 --> 09:09:17.800
I go this lower.

2426
09:09:19.760 --> 09:09:24.639
This time, and you focus on the whole of your

2427
09:09:24.680 --> 09:09:33.000
body before we focus on your legs. Just notice how

2428
09:09:33.120 --> 09:09:47.239
your body does start to feel more relaxed with every

2429
09:09:47.360 --> 09:10:20.440
number that I count down ten nine, eight, seven, six

2430
09:10:28.879 --> 09:11:35.279
five four three h two one. You just notice how

2431
09:11:37.680 --> 09:11:47.120
how you feel, generally, how your body feels. It's not

2432
09:11:47.319 --> 09:11:55.199
necessarily even about yea counting down from ten to one.

2433
09:11:58.160 --> 09:12:05.760
It's that space that you have, that body space between

2434
09:12:11.319 --> 09:12:26.720
being active physically or mentally, just sitting or lying down,

2435
09:12:27.400 --> 09:12:32.120
just being there, not doing anything, not saying anything, not

2436
09:12:33.000 --> 09:12:39.319
deeding to think about anything. So it opens up a space,

2437
09:12:40.279 --> 09:12:49.440
you know, a bit of a space, the gap. And

2438
09:12:49.559 --> 09:12:54.120
the more I cam down from the tental one, the

2439
09:12:54.199 --> 09:13:02.160
bigger that gap becomes. So there's that gap of calmness,

2440
09:13:03.639 --> 09:13:19.239
of comfort, relaxation. It's a nice feeling, and it moves

2441
09:13:20.800 --> 09:13:30.760
those stresses or discomforts physically or emotionally, moves them away.

2442
09:13:37.519 --> 09:13:38.480
Allows you.

2443
09:13:41.199 --> 09:13:41.720
To just.

2444
09:13:44.680 --> 09:13:51.400
Slow down, someone to count again from ten down to one,

2445
09:13:51.839 --> 09:14:02.040
and notice that gap widening, the gap. And as it widens,

2446
09:14:02.120 --> 09:14:08.480
it's almost like the stress and attention falls into the gap.

2447
09:14:22.000 --> 09:15:18.000
It gives you that distance, that space. Now ten nine, eight, seven, six, five,

2448
09:15:29.199 --> 09:16:38.000
four three two one, And how did you work? What

2449
09:16:38.199 --> 09:16:56.480
do you feel now? Can you notice the do you

2450
09:16:56.599 --> 09:17:33.040
fit in calmer? Are you feeling more relaxed? As we

2451
09:17:33.199 --> 09:17:53.440
now focus on your legs, just your legs. We're just

2452
09:17:53.559 --> 09:18:13.559
gonna start with focusing on your thighs. Of course, it's

2453
09:18:13.639 --> 09:18:21.919
not the most exciting thing to be doing, because I'm

2454
09:18:22.040 --> 09:18:25.000
sure like most of your body is not not going

2455
09:18:25.080 --> 09:18:37.760
on right now. Just focusing on the whole of your thighs,

2456
09:18:40.559 --> 09:18:44.279
the tops of your thighs, the sides of your thighs,

2457
09:18:46.480 --> 09:18:51.760
the bottoms of your thighs, the outer thighs and inner thighs.

2458
09:18:53.959 --> 09:18:57.839
Basically the whole of your thigh that leads into your

2459
09:18:58.000 --> 09:19:12.879
hip and it goes down to your knee joints. Now,

2460
09:19:13.000 --> 09:19:20.000
this is a big area. It's a very heavy area.

2461
09:19:20.519 --> 09:19:26.480
It's very strong, probably the strongest muscles in your body,

2462
09:19:27.199 --> 09:19:28.080
or in your thighs.

2463
09:19:38.360 --> 09:19:39.160
I don't think we.

2464
09:19:40.919 --> 09:19:53.480
Perhaps would give enough attention to our thighs. Perhaps we

2465
09:19:53.599 --> 09:20:04.239
don't acknowledge how important our thighs are to our lives,

2466
09:20:15.760 --> 09:20:25.199
how much they actually do for us all through our lives.

2467
09:20:32.319 --> 09:20:37.919
And it may seem to sound really weird, but I

2468
09:20:38.040 --> 09:20:43.879
think that all of our body parts, especially our advice,

2469
09:20:45.000 --> 09:20:52.319
needs some TLC. A bird of love shown a bit

2470
09:20:52.360 --> 09:21:11.080
of the acknowledgement, thank you gratitude for what advice do

2471
09:21:11.319 --> 09:21:21.000
for us. And I know this may sound a bit strange,

2472
09:21:23.440 --> 09:21:26.319
and maybe you think, why am I surely how I

2473
09:21:26.319 --> 09:21:31.519
should be able in the garden hugging a tree or something. Oh,

2474
09:21:35.639 --> 09:21:37.919
it's hard to set a microphone up on a tree.

2475
09:21:39.000 --> 09:21:41.199
That's why I'm doing this indoors. Otherwise I would be

2476
09:21:41.279 --> 09:21:45.000
outside hugging a tree. Now I can't see the television

2477
09:21:45.040 --> 09:21:53.639
from the tree. If you move down to your knees

2478
09:21:55.559 --> 09:22:03.480
gained such an important part, and I think we don't

2479
09:22:03.559 --> 09:22:11.440
necessarily I'll speak to myself here. I don't necessarily appreciate

2480
09:22:13.199 --> 09:22:18.279
all that one needs do for me until I have

2481
09:22:18.400 --> 09:22:23.800
a problem with my needs. Occasionally, if either maybe i'll

2482
09:22:23.879 --> 09:22:29.720
bash it or it's aching for some reason, it's then

2483
09:22:30.199 --> 09:22:35.400
that I realize how much it does. You know, the

2484
09:22:35.519 --> 09:22:43.279
benefit of being able to use my legs without any

2485
09:22:43.400 --> 09:22:51.000
kind of physical discomfort is a beautiful thing that's possibly

2486
09:22:51.199 --> 09:22:58.919
not appreciated until it's temporarily removed. You know that's comfort.

2487
09:23:03.040 --> 09:23:07.639
But as you focus on your knees, regardless of how

2488
09:23:07.720 --> 09:23:15.199
your knees feel, you can have that sense of gratitude

2489
09:23:16.760 --> 09:23:19.760
and love to your needs for all that they do here.

2490
09:23:30.239 --> 09:23:33.319
And you can still have that attention on your thighs.

2491
09:23:34.160 --> 09:23:40.040
May can notice how your fires feel. Maybe you've noticed

2492
09:23:40.319 --> 09:23:57.480
that they are relaxing more deeply as you focus now

2493
09:23:59.360 --> 09:24:04.080
on the bottom of your legs, machines and your car muscles,

2494
09:24:04.559 --> 09:24:12.239
the bones between your knees and your fink incorporate, and

2495
09:24:12.319 --> 09:24:17.000
of course your ankles so important.

2496
09:24:22.440 --> 09:24:23.400
Can anyone that's.

2497
09:24:23.319 --> 09:24:27.319
Had even like the slightest sprain of.

2498
09:24:27.360 --> 09:24:34.400
An ankle knows how how much we take our.

2499
09:24:34.440 --> 09:24:42.959
Ankles are granted. And it's kind of strange in a

2500
09:24:43.040 --> 09:24:48.599
way when you think that you know logically our wrists

2501
09:24:48.760 --> 09:24:51.599
are a lot thinner than the rest of their arms,

2502
09:24:52.760 --> 09:24:56.279
which is okay, it doesn't I can't see any problem

2503
09:24:56.279 --> 09:25:01.160
with that, you know, just picking stuff up by our

2504
09:25:01.279 --> 09:25:07.080
ankles so much thinner than the rest of our legs,

2505
09:25:13.519 --> 09:25:17.919
and from a physics perspective, a logical even, it doesn't

2506
09:25:18.000 --> 09:25:24.000
really make sense that all this weight will ultimately be

2507
09:25:25.080 --> 09:25:35.120
resting on your ankles then leading to your feet, that

2508
09:25:35.720 --> 09:25:44.639
thin area, thin bone. Yeah, it does so much great work.

2509
09:25:46.839 --> 09:25:56.360
Supports us, supports our body for a lifetime, helps us

2510
09:25:57.040 --> 09:26:06.400
to balance, helps you to get around and be mobile.

2511
09:26:12.720 --> 09:26:20.519
And there's the calf muscles. Of course, when I was younger,

2512
09:26:20.879 --> 09:26:24.199
I couldn't see the point in calf muscles. Didn't seem

2513
09:26:24.239 --> 09:26:29.319
to do anything. Okay, if I walked around on tiptoes,

2514
09:26:30.120 --> 09:26:30.559
then my.

2515
09:26:30.680 --> 09:26:34.800
Calf muscles get some work. But of course that's not true.

2516
09:26:34.919 --> 09:26:45.160
The calf muscles are being used whenever we use our legs, and.

2517
09:26:45.279 --> 09:26:57.800
Your shins there to protect your lower legs, shaped in

2518
09:26:57.879 --> 09:27:10.440
a way almost as a protector for the bone, leading

2519
09:27:11.800 --> 09:27:13.639
of course to your ankles.

2520
09:27:16.559 --> 09:27:17.239
In your feet.

2521
09:27:22.040 --> 09:27:23.639
I'm not going to focus on your feet.

2522
09:27:23.720 --> 09:27:25.279
I'm just going to focus on the legs.

2523
09:27:27.400 --> 09:27:32.480
I realize and now that I've mentioned your feet broadly

2524
09:27:33.480 --> 09:27:37.519
focus on them anywhere, So maybe I should focus on your.

2525
09:27:37.440 --> 09:27:38.239
Feet a little bit.

2526
09:27:42.239 --> 09:27:46.680
You can have them in your awareness the same as

2527
09:27:46.760 --> 09:27:49.720
you have your thighs in your awareness.

2528
09:27:50.559 --> 09:27:51.800
Even though we haven't.

2529
09:27:51.559 --> 09:27:57.040
Been focusing on your thighs for a few minutes and

2530
09:27:57.199 --> 09:28:08.120
be focusing on your ankles, there's still that sensation of

2531
09:28:11.319 --> 09:28:24.080
comfort in your thighs, and it's that movement of energy.

2532
09:28:26.160 --> 09:28:33.199
Because the this hold lots of different sensations. Of course,

2533
09:28:33.279 --> 09:28:38.040
there's the muscles, the big strong muscles that we have

2534
09:28:38.239 --> 09:28:51.559
in our eyes. But the skin on the outside of

2535
09:28:51.639 --> 09:28:56.959
the thighs, as in the outside of all of our body,

2536
09:28:57.760 --> 09:29:09.319
can be very sensitive, sensitive to the touch, sensitive to temperature,

2537
09:29:15.879 --> 09:29:23.440
and inside your thighs the bones, there's the muscle, there's

2538
09:29:23.480 --> 09:29:28.279
the blood, vessels, the art trees, to all this stuff

2539
09:29:28.800 --> 09:29:37.480
inside your thighs. And I guess sometimes it'd be nice

2540
09:29:37.480 --> 09:29:41.800
if you could actually put your fingers inside your thighs

2541
09:29:42.440 --> 09:29:43.360
and a message.

2542
09:29:45.720 --> 09:29:46.199
So if you can.

2543
09:29:46.160 --> 09:29:49.959
Message on the outside, because to be able to get

2544
09:29:50.199 --> 09:29:54.120
deep into the muscles, to be able to just message

2545
09:29:55.120 --> 09:29:59.919
inside your fies, message in the bones, if you let

2546
09:30:02.199 --> 09:30:12.199
massage in or the veins and just gently healing the five.

2547
09:30:16.000 --> 09:30:17.559
And you can move it down.

2548
09:30:19.360 --> 09:30:24.400
Message and inside your knees. It's a message in those bones,

2549
09:30:25.440 --> 09:30:30.800
but with the healing fingertips spreading that healing.

2550
09:30:30.680 --> 09:30:41.199
Energy deep into the choice of your means. Of course,

2551
09:30:41.319 --> 09:30:41.639
there's the.

2552
09:30:41.720 --> 09:30:45.959
Back of your your need, you know, the inside crease

2553
09:30:46.959 --> 09:30:51.760
where your need is. It's a really sensitive area.

2554
09:30:53.720 --> 09:30:58.440
Really that's very nice when you stroke it. That might

2555
09:30:58.519 --> 09:31:02.680
be because it's an area that's not really touched very often.

2556
09:31:04.720 --> 09:31:11.599
It's almost like a hidden part a crease your legs.

2557
09:31:11.680 --> 09:31:12.680
It's almost.

2558
09:31:14.599 --> 09:31:15.360
Like a part that.

2559
09:31:17.160 --> 09:31:28.400
Has a sensitivity which is a little bit different because

2560
09:31:28.440 --> 09:31:39.919
it's protected by your legs. What you imagine putting the

2561
09:31:40.080 --> 09:31:50.160
fingers into that crease on your legs, followed in between

2562
09:31:50.239 --> 09:31:55.319
your legs, you can just message with your fingertips. Imagine

2563
09:31:55.319 --> 09:32:06.599
your fingertips going inside message in muscle tissue. You can

2564
09:32:06.680 --> 09:32:09.839
of course feel the bones.

2565
09:32:09.839 --> 09:32:21.680
Of your knees headen through your fingertips, and then you

2566
09:32:21.720 --> 09:32:27.480
should go down to your calf muscles and that's the

2567
09:32:27.559 --> 09:32:31.040
part I'd like to be able to really put my

2568
09:32:31.239 --> 09:32:40.000
fingertips step inside my carf muscles, massage in every single

2569
09:32:41.040 --> 09:32:52.680
tissue of that muscle, heathing every part and then doing

2570
09:32:52.760 --> 09:32:54.199
the same for my shins.

2571
09:32:57.360 --> 09:33:04.279
Massage in gently, straight in the bones, generally striking them

2572
09:33:05.160 --> 09:33:09.919
heaving and loving way, because they deserves to be treated

2573
09:33:12.959 --> 09:33:14.839
as the precious bones.

2574
09:33:14.519 --> 09:33:15.000
That they are.

2575
09:33:16.559 --> 09:33:19.599
Our legs are so precious as in all.

2576
09:33:19.519 --> 09:33:24.559
The other parts of our body, the more precious of

2577
09:33:24.919 --> 09:33:38.319
mutual on the planet. When you start to.

2578
09:33:39.839 --> 09:33:50.839
Think about the legs in this way, you can change

2579
09:33:51.000 --> 09:34:01.279
your perspective. It might sound it silly to start with

2580
09:34:02.559 --> 09:34:09.720
the idea of heaven love your licks, show an appreciation.

2581
09:34:11.000 --> 09:34:11.040
You.

2582
09:34:11.120 --> 09:34:17.040
Advice wants me to be able to put your hands

2583
09:34:18.080 --> 09:34:24.400
in your eyes the message the muscles and the.

2584
09:34:24.480 --> 09:34:30.839
Bones, and to get your fingers deep in their releasing

2585
09:34:31.559 --> 09:34:35.440
all at tension, just.

2586
09:34:35.519 --> 09:34:36.319
To show.

2587
09:34:37.959 --> 09:34:39.279
How much you care.

2588
09:34:42.319 --> 09:34:45.040
About your legs, how.

2589
09:34:45.040 --> 09:34:50.919
Much you care for what your licks do for you regularly,

2590
09:34:53.360 --> 09:34:54.480
your knees, your.

2591
09:34:54.639 --> 09:35:07.480
Cars, your ankles, the strength of your ankles, considering how

2592
09:35:08.519 --> 09:35:11.760
thin they are compared to the rest of your legs,

2593
09:35:11.959 --> 09:35:25.599
especially your thies, yet they're so strong, say alexible, absolutely

2594
09:35:25.879 --> 09:35:35.239
amazing things. The ankles are truly a gift.

2595
09:35:37.279 --> 09:35:37.839
Because of what.

2596
09:35:38.000 --> 09:35:49.680
They do for you, supporting all that weight, regardless.

2597
09:35:49.080 --> 09:35:53.760
Of how what weight you are, even if you're only et.

2598
09:35:53.720 --> 09:35:59.519
Stones there's a lot of weight these little ankles.

2599
09:36:00.239 --> 09:36:04.400
H Now, I'm not heavy.

2600
09:36:04.480 --> 09:36:05.440
You ain't stand.

2601
09:36:06.800 --> 09:36:14.839
Double back. Yet my ankles support my body.

2602
09:36:15.360 --> 09:36:15.959
All the time.

2603
09:36:19.680 --> 09:36:22.720
What they do keep on a side that you want

2604
09:36:22.800 --> 09:36:32.080
to sit down. That's that. Well, next there my feet,

2605
09:36:33.319 --> 09:36:38.879
THO will say, my toast happened. I'm so happy.

2606
09:36:58.720 --> 09:36:59.639
The legs.

2607
09:37:01.199 --> 09:37:09.400
Really are amazing. And then you talk about talking about

2608
09:37:09.480 --> 09:37:14.599
your legs is probably possibly, if one of the most

2609
09:37:14.639 --> 09:37:18.599
of the most bulling things I've ever heard anyone say.

2610
09:37:19.519 --> 09:37:26.959
Possibly the poll or not. Everything I said is true.

2611
09:37:29.440 --> 09:37:44.279
The legs are amazing. The lex deserve not just respect,

2612
09:37:49.919 --> 09:37:51.839
but they deserve to relax.

2613
09:37:53.279 --> 09:38:04.000
Deeply. They deserve to take some time out of the

2614
09:38:04.120 --> 09:38:33.440
day they just let go completely. The legs really can

2615
09:38:34.680 --> 09:38:46.160
relax because the legs are, say, such.

2616
09:38:46.000 --> 09:38:52.160
A nice, very important part in your body and your

2617
09:38:52.160 --> 09:38:53.160
electure legs.

2618
09:38:53.239 --> 09:38:55.839
The rest of your body also.

2619
09:38:56.720 --> 09:39:05.440
Naturally follows that journey and comfort.

2620
09:39:13.559 --> 09:39:18.839
I feel it in my hips. My hips fill really loose,

2621
09:39:22.160 --> 09:39:26.720
and also my lawer back as well my lower back

2622
09:39:26.800 --> 09:39:27.720
and evil.

2623
09:39:28.040 --> 09:39:30.199
It was stretched.

2624
09:39:31.360 --> 09:39:34.360
Even though I'm just sitting in a chair and there's

2625
09:39:34.480 --> 09:39:39.720
no stretching. As far as I'm aware that I'm doing,

2626
09:39:40.760 --> 09:39:43.400
it's almost as if the muscles it just relaxed so

2627
09:39:43.639 --> 09:39:52.279
much that there is a natural stretch, a potential has reduced.

2628
09:39:53.680 --> 09:39:54.040
I'm lo.

2629
09:40:10.519 --> 09:40:18.680
Amland count down for ten thouns of one and you

2630
09:40:18.800 --> 09:40:22.319
can continue to fill.

2631
09:40:23.800 --> 09:40:24.360
One to do.

2632
09:40:28.760 --> 09:40:48.000
Ten nine, eight, seven, six, five.

2633
09:40:52.400 --> 09:40:56.279
Four three.

2634
09:41:00.599 --> 09:41:05.239
H H.

2635
09:41:11.279 --> 09:41:21.400
Really, I'm just gonna count down.

2636
09:41:22.680 --> 09:41:27.400
And five down to one, and as a countdown, you

2637
09:41:27.599 --> 09:41:34.440
just focus on the numbers, just the numbers counting down,

2638
09:41:35.559 --> 09:41:39.440
and notice how you feel.

2639
09:41:41.800 --> 09:41:46.400
In this moment as you hear the numbers counting.

2640
09:41:46.160 --> 09:41:59.760
Down, knowing that those numbers counting down represents h M, calm,

2641
09:42:01.279 --> 09:42:03.839
not just in the body that was selling.

2642
09:42:05.599 --> 09:42:06.720
The next sing mind.

2643
09:42:09.480 --> 09:42:11.080
I'm just notice how you fell.

2644
09:42:12.000 --> 09:42:17.879
There's nothing to do, it's nothing to say, there's nothing

2645
09:42:18.040 --> 09:42:19.120
to think about.

2646
09:42:21.879 --> 09:42:25.519
Starting weird number five.

2647
09:42:34.040 --> 09:43:01.000
Four three two one.

2648
09:43:10.599 --> 09:43:16.959
Did you notice the gradual.

2649
09:43:19.199 --> 09:43:19.760
Letting go.

2650
09:43:22.080 --> 09:43:29.040
The the tension and your body? It may also begin

2651
09:43:29.360 --> 09:43:35.360
to notice and be aware of how your mind is

2652
09:43:36.440 --> 09:43:39.480
starting to slow down.

2653
09:43:41.959 --> 09:43:48.319
This is just a natural thing that happens. It's not

2654
09:43:48.559 --> 09:43:53.720
really a special procedure. It's just natural. Because it's your

2655
09:43:55.040 --> 09:44:01.000
body relaxes, your mind also starts to relax. And the

2656
09:44:01.120 --> 09:44:05.120
more the microlaxes, the more the body relaxes, just the

2657
09:44:05.319 --> 09:44:17.839
continuous circle of relaxation, and it's that calmness that comes

2658
09:44:18.040 --> 09:44:24.599
from relative quietness. You know, you can even if there's

2659
09:44:24.680 --> 09:44:32.120
background sounds either your side on my it's still canst

2660
09:44:32.279 --> 09:44:37.959
be quite calm. You know, you haven't got the television on,

2661
09:44:38.599 --> 09:44:42.680
there's no music in the background, and as you're listening

2662
09:44:42.720 --> 09:44:49.959
to you called the wit music of use, you're very

2663
09:44:50.160 --> 09:44:52.080
likely not going to be sitting in the room with

2664
09:44:52.160 --> 09:44:52.760
other people.

2665
09:44:53.680 --> 09:44:54.639
Of course, you might be.

2666
09:44:56.120 --> 09:44:58.000
Given leaves more.

2667
09:44:57.959 --> 09:45:01.639
Idea if you can do this on your own, so

2668
09:45:02.400 --> 09:45:11.440
no distructions, and when you stop thinking about.

2669
09:45:11.279 --> 09:45:19.879
Stuff, relaxation.

2670
09:45:21.000 --> 09:45:33.000
Automatically rises. The sense of comfort starts to grow. And

2671
09:45:34.879 --> 09:45:44.559
without trying to build it up into something fantastical, something magical,

2672
09:45:46.720 --> 09:45:56.879
this is just a natural process, something dis easy to accomplish.

2673
09:45:56.919 --> 09:46:07.519
It's almost a sense of relaxing completely happens.

2674
09:46:07.239 --> 09:46:10.639
Really when you put no effort into it.

2675
09:46:11.680 --> 09:46:17.599
It's not something that you can really force, something that

2676
09:46:18.839 --> 09:46:29.120
happens naturally. A part of the process of its recording

2677
09:46:30.360 --> 09:46:41.319
and others is simply to allow you to take advantage

2678
09:46:42.279 --> 09:46:44.040
this space.

2679
09:46:46.760 --> 09:47:02.080
Is not just that just be here to be in

2680
09:47:02.360 --> 09:47:13.919
shie with how you feel, yet.

2681
09:47:14.000 --> 09:47:29.160
With intention are wanting to relax, faker, maybe to put sleep,

2682
09:47:30.319 --> 09:47:36.000
depending on what is to you, which yourself.

2683
09:47:37.279 --> 09:47:38.080
In this moment.

2684
09:47:45.080 --> 09:47:54.959
As we know, the relaxing is maturity of the process.

2685
09:47:54.559 --> 09:47:55.519
Of pollen sleep.

2686
09:47:56.720 --> 09:48:00.199
The posle part is you.

2687
09:48:04.480 --> 09:48:16.120
Think, let's did you see that it's fine?

2688
09:48:17.680 --> 09:48:35.760
What sort of breaking mosses stay hoops on my voice?

2689
09:48:37.559 --> 09:49:08.919
M hm oh joy ratually and that's so us in

2690
09:49:09.120 --> 09:49:43.279
your body. M just good sun so see m