April 13, 2025

(no music) (10 hours) Strange Techniques | Let me bore your pain away #21 | Jason Newland | 13th April 2025

(no music) (10 hours) Strange Techniques | Let me bore your pain away #21 | Jason Newland | 13th April 2025
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Hello, and welcome to Jason new Land dot com. My

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name's Jason new Land. Please only listen when you can

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safely close your eyes. And this is let Me Boil

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Your Pain Away. No, not another one, yeah, another one.

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So for those that do not know what this is,

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maybe people have only listened to let Me Boy to

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Sleep recordings. I do BlimE me. I know what I've

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been doing those for since twenty eighteen, nineteen, twenty twenty one,

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twenty two, twenty three, twenty four, twenty five. Seven years man,

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So yeah, let Me Boy to Sleep is seven years old,

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over seven years old. Now this is the like a

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sibling or maybe the child, maybe a love child of

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the let Me Boy to Sleep podcast, And this is

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let Me Boil Your Pain Away. I've done. I've not

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done a huge amount of these recordings. Let me have

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a look at the podcast twenty I think twenty different

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ones let Me Boil Your Pain Away? Yeah, this is

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number twenty one. So basically all I do is I

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just chat. I kind of. I do focus on chronic

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pain and maybe some chronic pain relief techniques that I

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find or that I already know about. Always always researching,

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always looking for stuff. Me So how this works is

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there's a degree of relaxation connected to me just rab

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it in on. So this is not a therapy session.

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This is not a replacement for any kind of therapy

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at all. I also need you to have permission from

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your doctor before you listen to this, because you need

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to know the cause of your chronic pain. If that's

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the reason you're listening. You could listen to this even

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if you don't have any chronic pain issues, because it

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could be mildly relaxing. May even send you to sleep.

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It shouldn't do because I'm super exciting, but it might

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do because I'm also apparently boring. I don't agree, but

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thousands of people do and millions of downloads seem to

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agree that I am boring, So I'm not not. You know.

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You know, I'm pleased that people have listened to the recordings,

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but on the same side, I can't rather be interesting.

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But there you go. I'd also like to be six

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foot six and slim. Can't have everything, can we? So

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what I do is I go through I just talk

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about different techniques, maybe some of the things I've done

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in the past. I have been making chronic pain relief

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recordings videos and MP three you know, audios since two

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thousand and six, so it's nineteen years over nineteen years

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of fact, so it's not new for me. But at

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the same time, this this is relatively a new way

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of presenting it kind of although although, although although this

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isn't actually a really new podcast, because the very first

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recording I did for let Me Boil Your Pain Away

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was the eighteenth of August twenty twenty two. So it's blimey,

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that's a while back, isn't it. Ny. Vinny's my little

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Jack Russell baby in the background, and he's fidgeting on

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the setty. He likes to be involved, he really does.

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I'll just give you ample an example of some of

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the recordings I've done over the years, literally over the years,

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BlimE me for the let Me Boil Your Pain Away,

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so that someone like jigsaw jigsaw pieces. That's a good one.

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Number four, that's number three four the brain has no pain,

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five danger signals, and that was October twenty twenty two.

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Lower back which is number seven. Eight, Relaxing is natural nine,

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focus number ten, pain dial technique number eleven, Like there's

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no Sometimes I just put the number. Sometimes I give

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a name depends. If I have focused on a particular thing,

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then I will perhaps give it a name and number thirteen.

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Power of relaxation. That was twenty twenty five number no names, oh,

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number six things just called safe That was nineteenth of March,

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last last month. And then frozen shoulder number seventeen and

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no other names, just the numbers eighteen nineteen. The last

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one I did was number twenty, which was head and

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face pain. So yeah, sometimes I focus on a part

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of body. Sometimes I don't. Sometimes it's just something that

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you can generally use for any part of your body.

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And even when I focus on one part of body,

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you could still use it for other parts. You may

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find this useful, and that's all this is. It's supposed

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to be useful. If it's not useful, don't listen. It's

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really that simple. Want this to be I want, you know,

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I want this to be useful. It's not really entertainment.

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It's a little bit of entertainment, but I like to

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think that actually it's worthwhile and that you're listening because

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there's benefit to you. That was serious. I don't like

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to get serious, but yeah, it's genuinely I'm trying to

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help to be fair. Even. The thing is I was

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gonna say, even even if you just feel more relaxed,

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I should be van in the background. I'm not distracted easily,

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and I I'm going to get I'm going to get

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vide and ice cream in the summer when we're out

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and an ice cream van comes up and I happen

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to have money on me, which I never do because

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I don't take my wallet out with me. But if,

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for instance, I've been to the shop and I've got

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my wallet on me. They take debit cards now, don't they?

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Because I don't have any cash. I haven't had cash

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for years. That's one of the downsides of ordering a pizza.

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I don't order take out very often, but I used

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to like to get a Domino's pizza every now and then,

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so i'd phone them up. Because the app doesn't work

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in my area, they don't deliver here, which means I

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can't get the discounts. But I'll phone them up and

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they'll deliver it here. Fine, I'll pay for it on

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the phone. The problem is I can't give them a

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tip because I've got no cash, and I feel bad

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about that because I like to. You know, it might

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only be twenty pence or too two and a half

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pence or whatever. But it's something, isn't It's to you know,

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I figured that over ten years I'd have given at

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least two pounds in tips to them, and I imagine

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they're grateful for that. But on the apps you can

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leave a tip, but they can't use it's weird. And

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they deliver, but they won't actually allow me to order

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it online. It's like Iceland. If I want to get

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a delivery sent by Iceland a supermarket, I actually have

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to go into town, which is about forty minutes on

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a bus or two hours walk two and a half

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hours walk and order it. They pack it into crates

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and then they deliver it to me. It wouldn't be

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so bad if they gave me a lift home with them,

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but they don't do that. We're not a taxi service,

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he said to me on more than one occasion. So

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it kind of defeats the object of getting it delivery

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if you kind of got to go out and buy

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it from the shop. It doesn't I mean, it's still

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good to be able to get delivery, to be fair,

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because otherwise, especially this one, because there's no there's nowhere

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to park a car or taxi, So because I don't drive,

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so I have to get a taxi. But then that's

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going to cost me what's blimey to town fifteen pounds

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I think, yeah, probably aout fifteen pounds to get to

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town or to get back from town to where I live.

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So the amount of money of well haven't saved a vice.

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That's expensive. That's why I just get deliveries on Buy

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Sainsbury's or Tesco or other those you know. I can

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get a delivery on Uber eats though from Iceland ironically,

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but I can't get an Actra delivery. But then with

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uber eats, I'm not going to order one hundred pounds

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worth of food because it's just they don't like big

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deliveries Uber Eats, I think they prefer like maybe at

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a bag or two. Then they don't want to deliver

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a whole month's worth of shopping. I'm not making out

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I could get a month's worth of shopping for one

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hundred pounds. Maybe forty five years ago I could, but

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not these days. So what I ask is just notice

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what you're the part of your body that has been

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feeling discomfort up to now. Maybe the reason you're listening

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to the recording. So I'm going to use the word

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chronic pain for the last time now, and I won't

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use it again at all during this recording, unless, of

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course I do. Hopefully I won't if I remember. Please,

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can you just give that a gauge from zero to ten,

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zero being and ten being Oh. I mean again, that's

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not a good example of p ai N but you

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know the top level if it's hopefully it's not the

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top level, but wherever it is on that scale, And

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maybe it is possible that it might have gone down

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just in these ten minutes of me waffling on about

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liveries and stuff like that that's totally irrelevant, maybe because

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I might actually just be talking completely nonsense, or or

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I might be some kind of hypnotic genius using super

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sophisticated psychological techniques that I've developed in my laboratory and

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no one else knows about it, and it just sounds

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like mundane stuff, but actually embedded in that all that

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word in and all that stuff is ME go like

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sending some kind of special energy to you so that

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your body relaxes and your mind calms down, slows down,

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and your body changes how it feels and you don't

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even know why it does it and why would you

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care either, or it just me just is just me

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just talking rubbish. It could be I'm kind of edging

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towards the rubbish one. I'm just talking absolute nonsense. But

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it's fine because is it useful. So I come back

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to that. So if you give that scale zero to

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ten where it is now at the end, I will

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ask you again to gauge that, okay, and then you

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can see how it's changed. And it's not just during

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this recording, because afterwards, and the more often you listen,

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not just to this recording, but to all the different

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recordings I do, the more relaxed you may find yourself. Now,

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let me have a look what I was thinking today.

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I want to look through some wacky, unusual relief techniques,

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maybe something a bit surreal, a bit strange, a bit ooh,

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you know, a bit hmmm. So I just found a

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few different ones, and so one's called the alien abduction technique. Okay,

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let's have look at this. What is this? Imagine a

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tinly a tiny friendly Imagine tiny friendly aliens getting abducted.

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If I could read this, imagine time only friendly aliens

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gently abducting your pain in their spaceship. Okay, that's interesting.

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This is I've never heard of that technique before. Visualize

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the sensation of the physical discomfort that you currently had

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as glowing orbs allow little friendly alien It's that I

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don't talk like that. Little friendly aliens allow little friendly

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allow little friendly alien beings to gently lift these orbs

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onto their spaceship, where they can safely transport that feeling

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far away, never to return. So that's interesting. I suppose

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we've all seen it in movies where the space space

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saucer or spacecraft hovers down and then kind of whatever's

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on the ground kind of rises up into the bottom

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of the spaceship or the space UFO saucer craft whatever. Yeah,

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should we try that just for fun? So this is

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the alien abduction technique. By the way, if anyone is

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kind of can't believe I'm saying this, but if anyone

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has been abducted by aliens spaceships and stuff, maybe and

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switch this off because it's it might not be mind

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you if you had it done before. It might be

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easy to do, which probably wasn't the right thing to

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say that it's easy to visualize if it's already happened.

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Oh dear, no, Okay, I'm moving on. So what I'm

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going to do is I'm gonna do that myself because

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I've got I've got arthrightis in my lower back on

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my left side. It's a daily, daily thing, you know.

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But I'm going to focus on a spaceship. So first

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of all, really need to imagine that that physical sensation

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is a glowing orb. A glowing orb. What color glowing orb?

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What color would you like? I mean, some people will

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go for a red because red is kind of like

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a danger signal, danger color. Potentially for some people, maybe

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it can be blue. I mean, to be fair, if

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you've got a color for the orb, if something's weird

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saying a word or but that energy, I mean, you

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can imagine like a line drawn around that part of

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your body and then just the physical sensations that you

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are about to remove can become a color. And the

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weird thing about it is when you change the color

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and then you change it again, and then you change

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it again, it changes how it feels. And when you

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change the shape. This isn't the technique for the alien

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abduction thing. It's just something that you know, I know

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about this is the first time I've seen the alien

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abduction thing. When you change the shape of it, the

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physical sensations can change. Imagine, it's like her like dough.

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You know. Have you ever made bread? Have you seen

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bread made? You know, I don't mean like a big

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factory and stuff, but like actual handmade bread kneeded you know,

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when a person's kneading the bread with their hands on

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00:20:22.799 --> 00:20:27.160
the flower the dough. And the thing about it is

235
00:20:27.319 --> 00:20:38.279
you can pretty much make any shape you want. Okay, yeah,

236
00:20:38.640 --> 00:20:43.119
I mean maybe not any shape, but you can make

237
00:20:43.160 --> 00:20:46.400
I mean going back to Starship to try and make

238
00:20:46.440 --> 00:20:49.720
her a spaceship out of a bit of dough, it

239
00:20:49.759 --> 00:20:55.440
would be quite difficult because it's quite floppy. There's that

240
00:20:55.480 --> 00:21:02.160
word again, floppy. I don't know why, I just kept

241
00:21:02.160 --> 00:21:07.400
thinking about that word the other day. Floppy. So you've

242
00:21:07.440 --> 00:21:13.119
got that dough and you can make it into a

243
00:21:13.240 --> 00:21:15.799
small loaf. You can cut it up and make it

244
00:21:15.799 --> 00:21:20.680
into small rolls. You can stretch it out to make

245
00:21:20.720 --> 00:21:26.759
it into a long roll like a stick loaf. Yeah,

246
00:21:26.799 --> 00:21:29.039
it's all the different kinds of things you can do

247
00:21:29.599 --> 00:21:33.680
with that dough. And also depending on what you're actually making,

248
00:21:34.119 --> 00:21:36.640
because the dough might not be bred. It might be

249
00:21:36.759 --> 00:21:45.079
a dough for what they called doughnuts, you know, so

250
00:21:45.160 --> 00:21:48.160
you're just cutting them into little bits and turn them

251
00:21:48.160 --> 00:21:52.920
into you know, rolling them around, and they frying them.

252
00:21:53.079 --> 00:21:57.240
So it depends what you're making. But the good thing

253
00:21:57.279 --> 00:22:01.359
about the bids licking my feet was looking at my ankles.

254
00:22:02.799 --> 00:22:07.440
I do like my ankles nicked, nicked, licked, not in

255
00:22:07.440 --> 00:22:15.160
a weird way, but just I'm just calming. He stopped

256
00:22:15.160 --> 00:22:17.359
doing it when I said in a weird way. No,

257
00:22:17.440 --> 00:22:21.400
I don't mean in a weird way. Vinny. I like

258
00:22:21.480 --> 00:22:28.119
you as a friend, so you can maneuver that. Though.

259
00:22:31.039 --> 00:22:35.599
One of the good things about that is I think

260
00:22:35.640 --> 00:22:38.640
one of the problems with physical sensations that we've been

261
00:22:38.720 --> 00:22:43.640
like focusing on is they seem very set in their ways,

262
00:22:46.039 --> 00:22:50.640
very kind of stuck. And we've all met human beings

263
00:22:50.720 --> 00:22:53.400
like that. I've been like that myself, and I guess

264
00:22:53.400 --> 00:22:56.599
I am in some ways stuck for certain aspects of

265
00:22:56.640 --> 00:23:00.079
my life, you know, maybe not as flexible, not as

266
00:23:00.079 --> 00:23:04.000
open minded. Is perhaps I could be about some things.

267
00:23:04.039 --> 00:23:08.160
And it's some of it comes just getting older, I guess,

268
00:23:09.119 --> 00:23:13.759
and all the changes in the world. But you know

269
00:23:16.960 --> 00:23:22.559
you got that rigidity when it comes to say from

270
00:23:22.599 --> 00:23:26.519
my arthritis for example, sometimes just feel so rigid, like

271
00:23:27.000 --> 00:23:32.920
just come on, do something different. I mean, you know,

272
00:23:33.359 --> 00:23:35.720
I know it's there. It's there for a reason. It's

273
00:23:35.720 --> 00:23:38.000
there to kind of just make sure that I'm a

274
00:23:38.039 --> 00:23:41.920
little bit careful with my back, and you know, I

275
00:23:41.920 --> 00:23:43.720
say do something different. I know it's not just going

276
00:23:43.799 --> 00:23:46.920
to jump out on the table start tap dancing, but

277
00:23:50.279 --> 00:23:52.960
it could be something different. You know, if I take

278
00:23:53.079 --> 00:23:59.920
that our rights out of my back and have it

279
00:24:00.200 --> 00:24:03.480
is dough and I can start to change the shape,

280
00:24:03.920 --> 00:24:06.599
you start to change the shape of that physical feeling,

281
00:24:11.319 --> 00:24:15.240
stretching it out, making it really thin. Do you ever

282
00:24:15.319 --> 00:24:17.960
do that with bread? Where? But I'm assuming that you've

283
00:24:17.960 --> 00:24:20.680
made bread. I did a I used to work in

284
00:24:20.720 --> 00:24:23.279
a bakery to two different bakeries when I was younger,

285
00:24:24.160 --> 00:24:26.880
and I used to help my stepmum making bread as well.

286
00:24:27.799 --> 00:24:31.200
So and al as I did cooking at school, so

287
00:24:31.440 --> 00:24:34.599
I know a little It's a long time ago, but

288
00:24:34.680 --> 00:24:38.359
I do remember a little bit about it. And sometimes

289
00:24:38.440 --> 00:24:42.160
with with it's the same as kind of as when

290
00:24:42.160 --> 00:24:44.000
you make pasta as well. It's the same kind of

291
00:24:44.039 --> 00:24:49.960
process like you can make it really thin and sometimes

292
00:24:50.079 --> 00:24:53.000
and maybe you put it through a pasta cutting machine,

293
00:24:53.640 --> 00:24:56.640
but if you kind of isolated to play around the bread,

294
00:24:56.759 --> 00:25:00.240
see how thin I could get it, you know, as

295
00:25:00.240 --> 00:25:05.079
a dough. You could be making a pizza bass or whatever.

296
00:25:06.079 --> 00:25:08.440
But it gets to the point where it's so thin

297
00:25:09.720 --> 00:25:13.400
and you can kind of see through it. You wouldn't

298
00:25:13.400 --> 00:25:18.000
try and read a book through it, but that would

299
00:25:18.079 --> 00:25:21.440
look weird in a library if you're having a big

300
00:25:21.599 --> 00:25:24.440
bit of dough, trying to read a book through the

301
00:25:24.480 --> 00:25:27.759
dough because it's it's so thin. Yeah, I just put

302
00:25:27.799 --> 00:25:31.000
it away, just read the book on its own, So

303
00:25:31.039 --> 00:25:34.279
you probably wouldn't want to do that, but you can

304
00:25:34.400 --> 00:25:38.079
kind of see light through it. But then at some

305
00:25:38.160 --> 00:25:42.559
point it just splits and it just goes. I mean,

306
00:25:42.599 --> 00:25:45.400
it might not make that noise, but that's the noise

307
00:25:45.480 --> 00:25:49.160
I imagine it would make. It's been a long time ago,

308
00:25:49.319 --> 00:25:51.160
and we used to have the radio on quite loud,

309
00:25:52.920 --> 00:25:55.160
so if it did make that sound, I wouldn't probably

310
00:25:55.160 --> 00:25:59.799
hear it like that. And it just goes flop it

311
00:26:00.160 --> 00:26:03.920
you have to start again. I think I used to

312
00:26:03.960 --> 00:26:08.519
have this issue when I was making the Yeah, the

313
00:26:08.599 --> 00:26:13.400
dough base for the pizza at school because I used

314
00:26:13.400 --> 00:26:19.559
to like to stretch it and just wonder if everything,

315
00:26:20.200 --> 00:26:23.519
if anything, could stretch this far. I had a lot

316
00:26:23.519 --> 00:26:28.519
of high hopes for myself back then, very optimistic. So

317
00:26:28.599 --> 00:26:34.200
I was just like making the dough and you realized

318
00:26:34.240 --> 00:26:39.880
that it's not set once it's because obviously once it

319
00:26:39.920 --> 00:26:43.240
does get set and it's dry and it's kind of stuck.

320
00:26:43.359 --> 00:26:46.480
You know, pastry goes dry, isn't it. Even when it's

321
00:26:46.480 --> 00:26:51.079
not cooked, it will go dry and all just unusable.

322
00:26:51.160 --> 00:26:59.240
And to be fair, but if you get hold of it,

323
00:27:00.079 --> 00:27:04.640
start molding about. Because I've actually in the past got

324
00:27:04.759 --> 00:27:11.279
dry pastry or dry dough and stuck it in a bowl,

325
00:27:13.000 --> 00:27:19.440
added some flour, added some water, and managed to get

326
00:27:19.440 --> 00:27:25.720
it back to being dough again. So the feedling you

327
00:27:25.839 --> 00:27:30.440
had before can change. I'm not saying that it's made

328
00:27:30.480 --> 00:27:35.839
of water and flower because we're not made of dough,

329
00:27:35.880 --> 00:27:41.519
are we? But as an example, by the way, if

330
00:27:41.519 --> 00:27:47.359
you can hear music downstairs, because there's music downstairs, I

331
00:27:47.359 --> 00:27:50.480
don't know what else to say. Hopefully it's not too loud,

332
00:27:52.440 --> 00:27:54.160
but hey they are, they're good. I've got really good

333
00:27:54.240 --> 00:28:02.440
neighbors downstairs. They're lovely. So occasionally music on. But I

334
00:28:02.440 --> 00:28:08.440
don't complain because it's not real blob. It's not really

335
00:28:08.440 --> 00:28:12.400
really for to complain about. I do wish to play

336
00:28:12.440 --> 00:28:16.640
a bit more abba, though that's my only I had

337
00:28:16.640 --> 00:28:21.559
one neighbor well years ago and he moved in. There

338
00:28:21.599 --> 00:28:23.960
was a taxi driver living there. This is when I

339
00:28:23.960 --> 00:28:26.400
lived in a room before I moved here, and I

340
00:28:26.440 --> 00:28:28.400
just had this room and we were in a basement

341
00:28:28.440 --> 00:28:33.319
and there was three rooms and the one that was

342
00:28:34.319 --> 00:28:37.559
this is ridiculous. Okay, this bloke that lived there originally,

343
00:28:37.759 --> 00:28:43.480
but when I moved in, taxi driver, long hair, big beard,

344
00:28:43.880 --> 00:28:48.200
I mean long long hair, and in mind one day

345
00:28:48.200 --> 00:28:50.960
at me saying we should clear the hairs out of us.

346
00:28:51.000 --> 00:28:56.519
Out of the shower. When you finished, I mean I

347
00:28:56.559 --> 00:29:00.000
was shaved. That his shaved head and possibly a shaved

348
00:29:00.119 --> 00:29:01.359
you know, maybe I had a little bit of a

349
00:29:01.400 --> 00:29:05.039
beard by the shaved head, and he had all this

350
00:29:05.200 --> 00:29:10.559
long hair, and like you sure, and he couldn't see

351
00:29:10.559 --> 00:29:12.559
the irony in it. I laughed to see it, just

352
00:29:12.759 --> 00:29:17.079
like what's funny. He didn't go rude, but he did

353
00:29:17.359 --> 00:29:23.799
like seem a bit upset. That's not really relevant to

354
00:29:23.839 --> 00:29:28.880
the story, but I just remembered so he moved out. Yeah,

355
00:29:29.440 --> 00:29:31.960
and then someone else moved in who never said a

356
00:29:31.960 --> 00:29:37.000
word to me, and I think he must have heard

357
00:29:37.039 --> 00:29:41.839
about my hair problem and the plug hole in the shower,

358
00:29:42.440 --> 00:29:46.799
even though it wasn't me, So he came. He moved in,

359
00:29:48.359 --> 00:29:53.079
and probably once a day in the afternoon, for about

360
00:29:53.200 --> 00:29:56.680
half an hour an hour, he would play really loud music.

361
00:29:59.000 --> 00:30:02.319
The thing is, I paid music I liked, just like

362
00:30:02.400 --> 00:30:04.039
sometimes I'd lie down and just to listen to it

363
00:30:05.000 --> 00:30:09.759
because he's playing eighties music or The Who or stuff

364
00:30:09.799 --> 00:30:12.720
like that, like the Jam, and I was like, yeah, cool,

365
00:30:13.160 --> 00:30:14.640
I don't mind a bit of jam now, and then

366
00:30:15.720 --> 00:30:21.839
a bit of The Who didn't play ever, but he

367
00:30:21.960 --> 00:30:24.720
did definitely pay a lot of eighties, like late seventies,

368
00:30:24.759 --> 00:30:28.119
early eighties stuff. Because I think he was probably a

369
00:30:28.200 --> 00:30:33.240
little bit older than me, just marginally, maybe you know,

370
00:30:33.880 --> 00:30:36.599
a few years older, if he might even be younger.

371
00:30:36.680 --> 00:30:39.039
So I had to tell I didn't ask him because

372
00:30:39.039 --> 00:30:42.839
he didn't talk to me. Wonder Fir's because I fighted

373
00:30:42.839 --> 00:30:45.960
every time I saw him, I can say, because I

374
00:30:45.960 --> 00:30:48.880
fighted for his keel. But that was a weird thing

375
00:30:48.920 --> 00:30:50.400
to say. Why would I say a thing like that?

376
00:30:51.559 --> 00:30:56.440
So it did have a key I never looked for it,

377
00:30:56.559 --> 00:30:57.599
and you're like, why do you know? How do you

378
00:30:57.640 --> 00:30:59.119
know as a keyhole if you didn't look for it.

379
00:30:59.559 --> 00:31:02.000
This key holes in every door isn't there doesn't don't

380
00:31:02.000 --> 00:31:04.839
look through every keyhole? And then you think, oh, is

381
00:31:04.839 --> 00:31:06.400
that how you got ath rights in your back? All

382
00:31:06.400 --> 00:31:11.519
that bending over looking through Peter's keyholes. No, I can't

383
00:31:11.559 --> 00:31:17.000
believe that people thinks things like that. So this has

384
00:31:17.000 --> 00:31:22.680
gone in the wrong direction. Often happens. So I'm thinking

385
00:31:22.759 --> 00:31:28.319
this alien abduction technique, all right, So imagine that you've

386
00:31:28.359 --> 00:31:32.480
got your part of your body is glowing, a glowing

387
00:31:32.680 --> 00:31:43.680
orb and you've got this spaceship just hovering down and

388
00:31:43.720 --> 00:31:49.440
that glowing or maybe it's changed colors. It's just being

389
00:31:49.680 --> 00:31:59.519
raised slowly rising until it's inside the spaceship and then

390
00:31:59.640 --> 00:32:03.599
the UFO or whatever they call it now just takes

391
00:32:03.640 --> 00:32:09.680
off and they move and they leave. Why did they

392
00:32:10.160 --> 00:32:20.519
re Why did they rename UFOs my whole life? What's

393
00:32:20.519 --> 00:32:28.880
the UFO new name? UFOs? UAPs? Washington Members of Congress

394
00:32:29.000 --> 00:32:34.440
heard stunning testimony during a hearing July twenty seven. Okay,

395
00:32:34.559 --> 00:32:41.079
I don't know. UAP stands for Unidentified anomalous phenomena, a

396
00:32:41.200 --> 00:32:44.759
catch all term to describe objects detected in the air, sea,

397
00:32:45.039 --> 00:32:52.640
and space. The Unidentified Aerial Phenomena of the acronym stood

398
00:32:52.680 --> 00:32:58.839
for Unidentified Identified Aerial Phenomena until December twenty twenty two,

399
00:32:59.480 --> 00:33:02.839
when the TO go and updated it. Well, I'm sorry,

400
00:33:02.839 --> 00:33:04.960
I don't live in the Pentagon. I live in the UK,

401
00:33:05.559 --> 00:33:10.039
so it's still UFO. We still use the word UFO

402
00:33:10.119 --> 00:33:14.839
in this country unidentified flying object. And if it's on

403
00:33:14.880 --> 00:33:19.279
the ground, it's not a UFO, is it. It might

404
00:33:19.279 --> 00:33:26.440
be unidentified, but it's not a flying object. In all

405
00:33:26.480 --> 00:33:29.240
those books with UFO on it. What about the TV

406
00:33:29.359 --> 00:33:33.920
show UFO? What were all the TV shows about UFOs,

407
00:33:34.480 --> 00:33:41.559
spaceships even songs about UFOs. Now it doesn't make any

408
00:33:41.599 --> 00:33:47.880
sense because they're called you ap No, UFO is catchy,

409
00:33:48.160 --> 00:33:53.599
it is, isn't it. Don't you think? It's like I

410
00:33:53.680 --> 00:33:58.599
don't know, I'm thinking, is it just I do know

411
00:33:58.640 --> 00:34:03.400
an organization that changed name when the name that they

412
00:34:03.440 --> 00:34:08.159
had for the organization went through a bit of a pummeling,

413
00:34:08.920 --> 00:34:13.000
some bad press and they changed the name. Now it

414
00:34:13.119 --> 00:34:15.880
seemed to coincide with that. Whether it was whate we're

415
00:34:15.880 --> 00:34:18.480
going to do to start with. But I can see

416
00:34:18.519 --> 00:34:20.960
why that, you know, I can see that makes sense

417
00:34:24.079 --> 00:34:27.159
to do that, you know, But UFO is such a

418
00:34:27.159 --> 00:34:35.480
good name. So I'm just going to imagine that myself. Now.

419
00:34:35.800 --> 00:34:39.039
So Vinnie's hassling me, so I'm going to try and

420
00:34:39.079 --> 00:34:44.599
ignore him. So you've got the spaceships coming down. My

421
00:34:44.679 --> 00:34:51.559
lower back is an orb my left side of my

422
00:34:51.639 --> 00:34:55.719
lower back, and there's a colored door. I'm going to

423
00:34:55.760 --> 00:35:05.960
give it yellow. Get the color yellow. Imagine a spaceship

424
00:35:06.079 --> 00:35:14.239
just coming down and sucking it off or sucking it

425
00:35:14.320 --> 00:35:32.159
up rather into the I guess a bit like a

426
00:35:32.199 --> 00:35:37.079
magnet that underneath if the object would have made of metal,

427
00:35:38.039 --> 00:35:41.440
like a really powerful magnet, but then it probably wouldn't

428
00:35:41.440 --> 00:35:47.239
move slowly with it. I wonder if you can get

429
00:35:47.239 --> 00:35:52.719
a magnet to move something slowly. So if that part

430
00:35:52.760 --> 00:35:54.679
of your body was in the part that you don't

431
00:35:54.679 --> 00:35:59.519
want that feeling was magnetized, and there was a spaceship

432
00:35:59.679 --> 00:36:02.960
or just a magnet, you know, a magnet thing, so

433
00:36:03.000 --> 00:36:05.239
it was let's say it's metal and there was a

434
00:36:05.320 --> 00:36:11.000
magnet above it. Instead of it going really quick, could

435
00:36:11.000 --> 00:36:15.079
you do it in a way so that it moved slowly.

436
00:36:15.159 --> 00:36:17.400
I don't know, I don't think that's is it possible

437
00:36:23.079 --> 00:36:33.239
that she is quite weird? I've just done it some

438
00:36:33.280 --> 00:36:36.599
of this. I think they're playing like drill or grime

439
00:36:36.800 --> 00:36:40.079
or grill music or whatever, and it just sounds like

440
00:36:40.159 --> 00:36:46.280
people are arguing with each other. It's kind of like

441
00:36:46.320 --> 00:36:49.159
a mixture between because I can't hear it properly. It

442
00:36:49.239 --> 00:36:53.440
sounds like they're arguing, but at the same time, there's

443
00:36:53.480 --> 00:36:55.960
a horse race going on at the same time, so

444
00:36:56.079 --> 00:36:59.719
they're arguing and commentating on a horse race. So it's

445
00:36:59.760 --> 00:37:12.960
like like that. It's weird, weird, weird auditory sensation. You've

446
00:37:12.960 --> 00:37:18.760
got the bubble wrap method. Wrap your area mentally with

447
00:37:19.000 --> 00:37:26.559
soothing imaginary bubble wrap. Okay, I like that. Visualize wrapping

448
00:37:26.599 --> 00:37:32.119
the affected body with soft, comforting bubble rap, experiencing each

449
00:37:32.159 --> 00:37:37.599
bubble gently popping away tension and discomfort. I'm going to

450
00:37:37.679 --> 00:37:42.719
do that. So so you imagine that, So the part

451
00:37:42.719 --> 00:37:47.360
of your body, the physical sensation that was there before,

452
00:37:47.880 --> 00:37:54.039
imagine that just being wrapped in bubble wrap. Maybe you

453
00:37:54.079 --> 00:37:56.079
can just imagine it moving out of your body in

454
00:37:56.119 --> 00:38:02.599
front of you, wrapping it with bubble rap. And perhaps

455
00:38:02.679 --> 00:38:07.360
you can imagine popping those little bubbles yourself. Those little

456
00:38:08.960 --> 00:38:13.679
are they bubbles, Yeah, bubble, each bubble gently popping, so

457
00:38:13.760 --> 00:38:16.440
you can imagine just popping in yourself. I fin he

458
00:38:16.480 --> 00:38:23.920
would love that. And every time that bubble pops, tension

459
00:38:23.960 --> 00:38:40.239
and discomfort moves away and it's released. I like this one.

460
00:38:41.000 --> 00:38:48.960
This is quite nice. It's relaxing. That's what I might

461
00:38:49.039 --> 00:38:51.880
do is actually do an individual recording for each one

462
00:38:51.920 --> 00:39:01.079
of these, completely separate. Then there's the pain free ice cream.

463
00:39:01.599 --> 00:39:06.239
I said the word whoops. So concept is to mentally

464
00:39:06.320 --> 00:39:14.440
consume special oh freeze ice cream, not free freeze, so

465
00:39:15.159 --> 00:39:19.360
to freeze the feeling ice cream to numb that discomfort.

466
00:39:21.119 --> 00:39:25.760
So imagine eating your favorite ice cream flavor infused with

467
00:39:27.880 --> 00:39:35.079
relieving ingredients. Feel the code and coolness spreading through your body,

468
00:39:35.920 --> 00:39:41.480
gently numbing and soothing any sensation of discomfort that was

469
00:39:41.519 --> 00:39:49.320
there before. You could literally actually have an ice cream.

470
00:39:53.199 --> 00:39:56.679
Just imagine every time you're eating ice cream or your

471
00:39:56.719 --> 00:40:08.400
favorite food, that happens, or any food. In fact, he

472
00:40:08.440 --> 00:40:13.239
would try and me have a drink of water. I

473
00:40:13.320 --> 00:40:22.480
quite like the idea of Sometimes when I'm I'm going

474
00:40:22.559 --> 00:40:24.480
to talk about urinating, but I'm not going to go

475
00:40:24.519 --> 00:40:27.920
into detail. But sometimes to imagine the stress and the

476
00:40:28.039 --> 00:40:34.960
tension and the any discomfort leave in my body through

477
00:40:35.000 --> 00:40:41.679
my winkle, and it's kind of just that relief because

478
00:40:41.719 --> 00:40:43.599
there's a you know, if you've got a full bladder,

479
00:40:43.960 --> 00:40:47.480
it's a relief to let it out in it, and

480
00:40:52.119 --> 00:40:55.119
it would be quite nice. And I guess there's other

481
00:40:55.159 --> 00:41:00.800
ways of other expulsion techniques, so we don't need to

482
00:41:00.800 --> 00:41:05.440
focus on I'm talking about pooing. So that's a quite

483
00:41:05.519 --> 00:41:14.679
good technique. The cartoon character transfer, So visualize your physical

484
00:41:17.599 --> 00:41:26.239
feeling that we were talking about as a visible entity.

485
00:41:26.639 --> 00:41:30.440
To visualize your physical feeling as a visible entity, then

486
00:41:30.559 --> 00:41:35.440
lets a favorite cartoon character such as SpongeBob or Bugs

487
00:41:35.480 --> 00:41:42.079
Bunny or Mickey Mouse or moon Pig, Moon Pig, Pinky

488
00:41:42.119 --> 00:41:48.800
Moon Pink Pink Picky pink pick whatever. The cartoon characters

489
00:41:48.800 --> 00:41:55.000
are comically absorbed or carry away the physical sensation, making

490
00:41:55.039 --> 00:42:00.639
it impossible to take it seriously. I mean, it's a

491
00:42:00.719 --> 00:42:04.920
very similar kind of technique to the pac Man. There

492
00:42:04.960 --> 00:42:10.199
was a technique obviously, like decades and decades ago, where

493
00:42:10.320 --> 00:42:18.639
pac Man would actually eat the discomfort feelings, the feelings

494
00:42:18.639 --> 00:42:27.239
you don't want. Also used in helping people two with

495
00:42:27.440 --> 00:42:34.280
quite serious conditions as well to make changes at the

496
00:42:34.280 --> 00:42:38.920
core to you know. Yeah, so it was used in

497
00:42:39.199 --> 00:42:44.639
quite different sort of techniques, different settings and stuff. You've

498
00:42:44.639 --> 00:42:50.800
got the sort we trust outside imagine I'm trying to

499
00:42:50.840 --> 00:42:54.360
think of a I want to imagine Hong Kong theory

500
00:42:56.079 --> 00:43:03.079
coming in and up up, So he's gonna he's gotta

501
00:43:03.119 --> 00:43:04.960
have Yeah, he's got to be coming out of a

502
00:43:05.000 --> 00:43:08.719
filing cabinet like he does in the cartoon. I won't

503
00:43:08.719 --> 00:43:13.679
do the music or the song. I so want to

504
00:43:14.280 --> 00:43:16.599
I know a little bit about it, Like Hong Kong Fu.

505
00:43:18.519 --> 00:43:23.360
I remember that bit. So he jumps out and starts

506
00:43:24.039 --> 00:43:42.440
karate chopping or kung fu chopping. That physical sensation sort

507
00:43:42.480 --> 00:43:48.400
of moves it away, rips it out, just tears it up. Wow,

508
00:43:49.719 --> 00:43:54.079
now he's kicking it. Now he's standing on it. It's

509
00:43:54.079 --> 00:43:58.239
a bit aggressive, but that's a nicer way would be nice.

510
00:43:58.920 --> 00:44:06.320
What about Homer Simpson he comes in. We could turn

511
00:44:06.360 --> 00:44:14.360
it into Yeah, I could turn it into a big drink,

512
00:44:14.639 --> 00:44:20.199
like a big I forget what beer he drinks in

513
00:44:20.880 --> 00:44:23.199
the Simpsons, but turn it into that so you can

514
00:44:23.280 --> 00:44:33.119
drink it, yeah, or maybe you can drink it for

515
00:44:33.239 --> 00:44:45.000
a straw. How many people. Do you know that still

516
00:44:45.039 --> 00:44:57.639
say don't? Like in real life, still say don't. Yeah,

517
00:44:57.639 --> 00:44:59.119
that would be quite a good one to play with.

518
00:44:59.159 --> 00:45:05.159
It's a bit of fun, right the switch control room

519
00:45:05.960 --> 00:45:09.360
where you can dial down the intensity of the physical sensation.

520
00:45:09.639 --> 00:45:18.280
So I've already done that before. Time travel technique. Ah, yeah,

521
00:45:19.079 --> 00:45:22.840
travel back to a time before you had that feeling

522
00:45:24.000 --> 00:45:34.280
and just notice how you feel, replacing those feelings with

523
00:45:34.400 --> 00:45:42.559
comfort and calm, relaxation. There's a lot of good techniques

524
00:45:42.559 --> 00:45:46.239
that I like these, some of them have done before.

525
00:45:47.360 --> 00:45:52.639
The scribbler eraser, Oh, I had done this before. So

526
00:45:52.679 --> 00:45:58.880
imagine you're that physical sensation represented as a messy crayon

527
00:45:59.320 --> 00:46:06.199
scribble on a chalkboard or paper, or a blackboard or

528
00:46:06.239 --> 00:46:10.079
an e raiser, you know something that you can a

529
00:46:10.119 --> 00:46:15.840
whiteboard even, Yeah, using a giant magical eraser effortlessly wipe

530
00:46:15.920 --> 00:46:27.119
away the scribbles, leaving the area clean, calm and free. Ah.

531
00:46:27.679 --> 00:46:33.159
It's kind of there was a technique I think, I

532
00:46:33.159 --> 00:46:34.760
mean I used it. I don't know if it was

533
00:46:34.920 --> 00:46:38.280
from an old technique, which would be the Etra sketch technique,

534
00:46:38.679 --> 00:46:40.840
which is an old thing that was used years ago

535
00:46:41.159 --> 00:46:45.280
like a toy for kids. I think they're still around,

536
00:46:45.320 --> 00:46:48.559
but it's different now. I think you can probably draw

537
00:46:48.639 --> 00:46:52.480
on a screen. But it used to be able to

538
00:46:52.480 --> 00:46:54.639
make things, and then when you had enough of it,

539
00:46:55.199 --> 00:46:56.880
you used to be able to make lines and draw

540
00:46:56.960 --> 00:46:59.000
things on it. Once you've had enough, you could just

541
00:46:59.039 --> 00:47:05.880
shake it and it would clear the screen. So basically

542
00:47:05.920 --> 00:47:11.239
would be like drawing the physical sensation and then shaking

543
00:47:11.239 --> 00:47:15.800
the screen and raising it. So that's kind of a

544
00:47:15.840 --> 00:47:20.599
an up, more up, more dated, a more updated version

545
00:47:23.920 --> 00:47:32.280
the negotiation purse personify the Okay, so as you talk

546
00:47:32.440 --> 00:47:36.239
to the part of your body off a comfortable place

547
00:47:36.239 --> 00:47:41.119
for it to rest elsewhere, allowing it to safely and

548
00:47:41.199 --> 00:47:48.880
willingly leave your body. Okay, So that's we could do

549
00:47:48.960 --> 00:47:54.360
that right now, just say please leave. So in a

550
00:47:54.440 --> 00:47:59.199
nicer way, I guess it's maybe going of a lay down,

551
00:48:00.440 --> 00:48:04.760
going of arrest if your work. Maybe send it home

552
00:48:04.800 --> 00:48:16.679
to go and imagine it having a sleep in your bed. Yeah,

553
00:48:17.159 --> 00:48:18.880
just to you know, have a little have a little

554
00:48:18.880 --> 00:48:29.840
bit of space apart. There's the balloon ascension method. Yeah,

555
00:48:29.880 --> 00:48:35.199
I've done that one before. It's just imagine tying loads

556
00:48:35.199 --> 00:48:39.199
of balloons to that part of your body or that

557
00:48:39.400 --> 00:48:42.199
you know, that feeling that's in that part of your body,

558
00:48:44.599 --> 00:48:46.800
so kind of moving it out and putting balloons on

559
00:48:46.840 --> 00:48:50.519
it and just watching it float away. I've done that

560
00:48:50.559 --> 00:48:55.880
a few times over the years. The animal companion method, Okay,

561
00:48:55.960 --> 00:49:02.400
let's have a look at this. A sign an imaginary

562
00:49:02.599 --> 00:49:11.440
animal companion who absorbs your physical feeling. So you visualize

563
00:49:11.440 --> 00:49:15.639
a friendly, comfortable, a comforting animal, perhaps a puppy or kitten,

564
00:49:16.440 --> 00:49:22.079
gently gently absorbing your feeling, transforming it into harmless energy,

565
00:49:22.159 --> 00:49:26.079
and leaving you feeling deeply relaxed and comfortable. See. I

566
00:49:26.159 --> 00:49:28.400
do this with Vinnie, but I do it the other

567
00:49:28.440 --> 00:49:31.880
way around. So I kind of just imagine him sending

568
00:49:33.519 --> 00:49:39.920
comfort and calmness to me, peace and healing to me,

569
00:49:41.000 --> 00:49:44.400
not giving his healing a way, but just sharing the

570
00:49:44.480 --> 00:49:49.840
healing the calmness, because when he's when he's relaxed, he's

571
00:49:49.960 --> 00:49:57.679
really relaxed, and it kind of feels like we're at

572
00:49:58.000 --> 00:50:01.679
one like one no, no, no, in a weird way kind

573
00:50:01.719 --> 00:50:11.800
of connected. I mean, there's definitely energy there isn't there.

574
00:50:15.639 --> 00:50:20.639
So I'm trying to think this is possibly maybe being

575
00:50:20.639 --> 00:50:26.760
a really weird recording. But I was thinking I quite

576
00:50:26.960 --> 00:50:33.599
like some of those techniques. Perhaps I could do go

577
00:50:33.800 --> 00:50:38.519
a little bit more in depth into one of them

578
00:50:39.880 --> 00:50:45.320
at a time and just play around with and do

579
00:50:45.400 --> 00:50:54.320
different versions of that particular technique. Maybe, So what sets

580
00:50:54.599 --> 00:50:57.760
I mean, I've already done two of them anyway recent No,

581
00:50:58.039 --> 00:51:02.400
I did one of them recently, the time travel technique.

582
00:51:04.360 --> 00:51:10.480
All right, okay, yeah, that's uh, that's kind of it's

583
00:51:10.519 --> 00:51:12.960
given the tame the name time travel, but it's quite

584
00:51:13.000 --> 00:51:16.760
a standard technique. Just imagine the time in the past

585
00:51:16.760 --> 00:51:23.920
when you felt relaxed. It's I do like there's some

586
00:51:24.000 --> 00:51:28.920
techniques I like, like the magic mirror, when you imagine

587
00:51:29.159 --> 00:51:32.400
you can see yourself in the mirror, looking in the mirror,

588
00:51:33.159 --> 00:51:35.840
and what you do is you you step inside. But

589
00:51:35.880 --> 00:51:39.039
that that that you in the mirror that you're looking

590
00:51:39.079 --> 00:51:44.880
at is completely relaxed. There's no physical discomfort at all.

591
00:51:45.199 --> 00:51:48.440
Your whole body is relaxed and comfortable, calm and loose.

592
00:51:49.360 --> 00:51:53.159
So when you're ready to experience that feeling, just step

593
00:51:53.199 --> 00:52:08.639
inside that mirror. Just experience that feeling, feeling completely relaxed,

594
00:52:09.400 --> 00:52:15.760
loose and calm, that part of your body feeling different

595
00:52:15.880 --> 00:52:21.920
to how it was before, and you can stay as

596
00:52:22.000 --> 00:52:25.960
long as you want inside that magic mirror. Experiencing and

597
00:52:26.119 --> 00:52:31.599
enjoying those feelings of comfort, and when you're ready to

598
00:52:31.639 --> 00:52:40.480
step out, you can step out but leave any of

599
00:52:40.519 --> 00:52:49.039
the negative or problematic or stressful or discomfort in the mirror.

600
00:52:49.719 --> 00:52:51.719
So when you step out of the mirror, you only

601
00:52:51.840 --> 00:53:02.559
take with you comfort, positivity, relaxation, peaceful, And then when

602
00:53:02.559 --> 00:53:05.360
you're ready to step out that mirror, just step out

603
00:53:06.800 --> 00:53:09.079
and notice how the feeling you have when you're in

604
00:53:09.119 --> 00:53:15.119
the mirror stays with you. How comfortable you feel, relaxed,

605
00:53:15.199 --> 00:53:24.320
you feel peaceful and calm in mind, slow, everything's very tranquil.

606
00:53:28.199 --> 00:53:30.280
So that's one of those things that I quite like

607
00:53:30.360 --> 00:53:33.760
to do, and you can play around with that. There's

608
00:53:33.760 --> 00:53:35.719
also another thing that I quite like. You know, with

609
00:53:35.840 --> 00:53:41.840
the Star Trek, you've got the what do they call it?

610
00:53:41.880 --> 00:53:47.800
Beat me up thing? That is it transporter? Isn't it transporter?

611
00:53:49.880 --> 00:53:53.760
And when you think what a transporter does, I know

612
00:53:53.840 --> 00:53:58.719
it's science fiction, but it basically takes every single atom,

613
00:53:59.039 --> 00:54:05.000
a molecule of a person and then transports it to

614
00:54:05.079 --> 00:54:10.840
a different place. Now, in that process, you could actually

615
00:54:11.159 --> 00:54:14.039
take out what you don't want anymore. If there's a

616
00:54:14.159 --> 00:54:19.000
molecule or something in there, a feeling that's not necessarily

617
00:54:19.199 --> 00:54:23.559
not needed. It could just be when you transport the

618
00:54:23.599 --> 00:54:27.440
person back or wherever they are, you can just remove

619
00:54:27.480 --> 00:54:32.719
that bit so that they get transported and the exactly

620
00:54:32.719 --> 00:54:40.119
everything's exactly the same, but that little bit's missing, so

621
00:54:40.199 --> 00:54:47.760
they feel better, more comfortable, You feel more relaxed, more peaceful.

622
00:54:50.039 --> 00:54:51.920
And I quite like the idea of that, because that

623
00:54:52.039 --> 00:54:57.119
reminds me a bit of back in two thousand when

624
00:54:57.119 --> 00:55:01.039
I started building websites, I didn't know what I was doing.

625
00:55:02.440 --> 00:55:05.880
I'm not some expert on websites. I just I got

626
00:55:05.880 --> 00:55:08.239
a little bit obsessed with it for a while, for

627
00:55:08.280 --> 00:55:14.320
about a year and a half, and I had loads

628
00:55:14.360 --> 00:55:18.800
of books on how to do HTML. It's now HTM,

629
00:55:18.840 --> 00:55:22.159
and then it became something else. But doing the code,

630
00:55:22.559 --> 00:55:28.360
I learned how to do stuff, but I wanted to

631
00:55:28.480 --> 00:55:32.639
learn how to do stuff myself by dissecting a page.

632
00:55:34.280 --> 00:55:36.239
So what I would do is I take one little

633
00:55:36.239 --> 00:55:39.320
bit out as at a time to see if it

634
00:55:39.360 --> 00:55:43.360
made any difference to the functionality of the page. Sometimes

635
00:55:43.400 --> 00:55:48.079
it didn't, sometimes it did. So I like to think

636
00:55:48.119 --> 00:55:53.039
of maybe in the same way like the transporter, you

637
00:55:53.159 --> 00:56:00.719
take out things that are not needed, so feelings not

638
00:56:00.800 --> 00:56:05.280
pleasant or comfortable, calm, relaxing. Then maybe it's just not

639
00:56:05.400 --> 00:56:13.920
needed and that could be removed and everything else functions

640
00:56:14.000 --> 00:56:24.920
exactly how it did before, perfectly fine and healthy. And

641
00:56:24.960 --> 00:56:28.280
I quite like the idea with that, because I did,

642
00:56:28.639 --> 00:56:31.719
you know, I worked out I would remove so much

643
00:56:31.760 --> 00:56:35.639
stuff that didn't affect the page at all. They've seen

644
00:56:35.679 --> 00:56:39.239
a lot of stuff that wasn't relevant. But then sometimes

645
00:56:39.280 --> 00:56:41.760
you just move one thing and it just ruins the

646
00:56:41.800 --> 00:56:46.480
page or changes everything. And that's another way looking at it,

647
00:56:46.480 --> 00:56:50.519
if you flip it around. So you've got one thing

648
00:56:51.920 --> 00:56:54.039
that's say you think of that part of your bodies

649
00:56:54.119 --> 00:56:57.599
like a web page, and you want to change it,

650
00:56:59.159 --> 00:57:01.320
and you move it our and you've got that physical

651
00:57:01.800 --> 00:57:04.280
sensation that you're you know that you used to have,

652
00:57:04.760 --> 00:57:07.840
that you're being that you've changed, and you're looking at

653
00:57:07.880 --> 00:57:11.039
it and it's like a web page, and maybe the

654
00:57:11.119 --> 00:57:13.320
image is a web you know, the it's of an

655
00:57:13.360 --> 00:57:16.119
image on a web page, and you want to get

656
00:57:16.199 --> 00:57:19.760
you want to change it, maybe completely transform it. So

657
00:57:19.840 --> 00:57:22.679
you go to the code and you mess around. But

658
00:57:22.760 --> 00:57:26.800
if you just move a certain amount of code, the

659
00:57:26.840 --> 00:57:30.880
whole page won't work anymore. There'll be no web page.

660
00:57:31.000 --> 00:57:36.079
It'll just be just a little bit of nothing, an

661
00:57:36.079 --> 00:57:40.440
empty empty so that that physical feeling that was there

662
00:57:40.480 --> 00:57:44.000
before can't get back because the web page is broken.

663
00:57:44.920 --> 00:57:52.440
You know, yeah, I mean it's an attempt at an analogy.

664
00:57:52.480 --> 00:58:04.880
Isn't it an analogy? Analogy? Geeky, geeky? So what if

665
00:58:04.960 --> 00:58:06.800
you was to gauge it now from zero to ten?

666
00:58:06.920 --> 00:58:12.159
What would it be right now? How has it changed?

667
00:58:13.000 --> 00:58:24.639
How does it feel different? Maybe let me know. I

668
00:58:24.719 --> 00:58:26.920
don't mean like talk out loud, I won't hear you,

669
00:58:27.360 --> 00:58:31.920
but let me know online. So that's the end of

670
00:58:32.039 --> 00:58:36.719
this recording. Thank you for listening, and remember to be

671
00:58:36.880 --> 00:58:39.280
kind to yourself because you do deserve to be happy

672
00:58:40.199 --> 00:58:44.119
and be gentle with yourself. You deserve to feel safe,

673
00:58:45.800 --> 00:59:01.000
lots of love. Bye. Relax in a more deep and

674
00:59:04.880 --> 00:59:12.199
meaningful way, maybe in a way that can not just

675
00:59:12.519 --> 00:59:22.559
allow you to feel calmer now and throughout the time

676
00:59:23.320 --> 00:59:31.639
we spend together here, not just relaxed at the end

677
00:59:31.719 --> 00:59:36.119
of the recording when it's finished and you can enjoy

678
00:59:36.360 --> 00:59:53.679
that sense of comfort and peace, but also I think

679
00:59:53.760 --> 01:00:08.079
it would be nice to have those feelings relaxation continue

680
01:00:09.960 --> 01:00:21.719
for longer after the recording has ended, so that you

681
01:00:21.880 --> 01:00:34.199
can still benefit from listening to my voice maybe in

682
01:00:34.280 --> 01:00:46.880
a few hours time, perhaps tomorrow, and then by listening regularly,

683
01:00:50.000 --> 01:00:54.599
especially if you find like some people do and myself

684
01:00:54.679 --> 01:00:59.199
as well. I sometimes I find one particular recording that

685
01:00:59.440 --> 01:01:08.039
really resonates with me, and I just listened to it

686
01:01:08.239 --> 01:01:21.039
over and over again every morning, every evening. There was

687
01:01:21.119 --> 01:01:26.800
this recording from We're going back to about nineteen ninety nine.

688
01:01:28.519 --> 01:01:34.039
It wasn't hypnosis, but it was a guided visualizations. It

689
01:01:34.159 --> 01:01:41.320
kind of was hypnosis, really, and I managed to find

690
01:01:41.400 --> 01:01:45.400
it again and it still has the same effect on me.

691
01:01:48.039 --> 01:01:57.760
And part of it was the person's voice relaxed me,

692
01:02:01.800 --> 01:02:08.440
just felt so peaceful, and I'd look forward to listening

693
01:02:09.000 --> 01:02:20.880
to her in the morning and in the evening. And

694
01:02:21.400 --> 01:02:30.039
I knew before even pressing the play button that as

695
01:02:30.159 --> 01:02:34.239
soon as I've done that pressed the play button. This

696
01:02:34.480 --> 01:02:45.920
is in the days of CD players, pressed the play button,

697
01:02:49.320 --> 01:02:52.119
if that it might have even been a tape tape recorder.

698
01:02:53.440 --> 01:03:01.800
I'd lie down on the bed and then even without

699
01:03:02.360 --> 01:03:15.320
necessarily listening to her words because I had them memorized. Really,

700
01:03:20.000 --> 01:03:25.840
it was as if my body knew exactly what to do,

701
01:03:30.800 --> 01:03:52.480
and the muscles just almost went into automatic relaxation, and

702
01:03:52.760 --> 01:03:57.760
I remember my mind would slow down.

703
01:04:03.400 --> 01:04:03.599
Now.

704
01:04:05.760 --> 01:04:12.440
Now, I was listening to this recording in the early

705
01:04:12.599 --> 01:04:20.360
days of learning hypnosis, and long before I ever made

706
01:04:20.960 --> 01:04:28.239
any videos or audio recordings myself, because I didn't start

707
01:04:28.320 --> 01:04:38.079
doing that till two thousand and six. But I knew,

708
01:04:42.000 --> 01:04:55.079
I knew how helpful I found being able to just

709
01:04:55.320 --> 01:05:03.280
let go, to have that trust in the person that

710
01:05:03.320 --> 01:05:17.159
I'm listening to, knowing that it's going to be just

711
01:05:17.360 --> 01:05:24.559
as relaxing, if not more so. Each time you hear

712
01:05:24.639 --> 01:05:40.119
my voice, you may feel the same. Some people have

713
01:05:40.239 --> 01:05:54.840
been listening to me for over a decade, maybe not solidly, obviously,

714
01:05:54.920 --> 01:06:01.320
not twenty four hours a day, but maybe people come back.

715
01:06:03.199 --> 01:06:17.000
Some people maybe listen every day. That's something that I

716
01:06:18.280 --> 01:06:34.280
do which you may not realize by listening, is when

717
01:06:34.599 --> 01:06:50.039
I record these recordings. Now, for example, I also am

718
01:06:50.360 --> 01:07:01.199
affected by the words that I say. So if I

719
01:07:04.159 --> 01:07:11.519
said to you, focus on your feet, notice your feet relaxing,

720
01:07:15.000 --> 01:07:22.719
I will be focusing on my feet. I will be

721
01:07:23.039 --> 01:07:41.079
noticing my feet relaxing. If I said, focus on your hands,

722
01:07:43.920 --> 01:07:53.440
and maybe notice the difference between each hand. Perhaps notice

723
01:07:53.559 --> 01:07:59.599
the air in the room, the temperature of the room,

724
01:08:01.480 --> 01:08:11.840
on the backs of your hands. You may start to

725
01:08:12.440 --> 01:08:20.479
notice what almost feels like a very light breeze, even

726
01:08:20.560 --> 01:08:24.760
though there may not be any type of breeze at

727
01:08:24.840 --> 01:08:37.760
all where you are right now. And as you become

728
01:08:38.439 --> 01:08:52.840
aware of your hands, I'm also aware of how relaxed

729
01:08:53.159 --> 01:09:16.880
my hands are feeling now and when it comes to

730
01:09:18.439 --> 01:09:24.479
potentially drifting off to sleep, which may be the reason

731
01:09:24.800 --> 01:09:41.000
you're listening, I also feel drowsy when I make these recordings.

732
01:09:45.760 --> 01:10:02.159
I also notice my mind drifting. In fact, at times

733
01:10:04.239 --> 01:10:18.359
I've actually fallen asleep without even noticing, and then I

734
01:10:18.560 --> 01:10:29.840
carry on talking. And it's only when I listen back

735
01:10:30.079 --> 01:10:39.039
to do the editing I hear snoring, and I think,

736
01:10:39.479 --> 01:10:50.279
I don't remember snoring. I remember talking. Snoring was a

737
01:10:50.439 --> 01:10:57.119
pig turned up. That's why I sound like when I snare,

738
01:11:02.520 --> 01:11:15.760
how I get read into the whole experience. I don't

739
01:11:15.840 --> 01:11:25.640
know how you feel, how relaxed you feel in your feet,

740
01:11:28.760 --> 01:11:51.640
how relaxed you feel in your hands. I have noticed

741
01:11:54.279 --> 01:12:10.479
more and more that the more relaxed, deeper level of

742
01:12:10.720 --> 01:12:27.960
comfort you feel, the easier your breathing becomes. It's almost

743
01:12:28.359 --> 01:12:48.680
like that additional muscle relaxation. So this allows you to

744
01:12:48.880 --> 01:13:14.720
breathe easier without necessary really focusing on your breath, however,

745
01:13:15.000 --> 01:13:43.760
being able to notice the ease in which you breathe

746
01:13:44.000 --> 01:14:05.640
so naturally you pre be so very easily and smoothly.

747
01:14:33.399 --> 01:14:51.039
Whenever I imagine my breathing improving, when I've got my

748
01:14:51.199 --> 01:15:09.840
eyes closed, I tend to visualize a beautiful field with

749
01:15:10.199 --> 01:15:44.039
trees and flowers producing all that life giving oxygen. It

750
01:15:44.359 --> 01:16:00.479
feels nice too, if nothing else, just taking some time

751
01:16:06.359 --> 01:16:54.439
away from everything, enjoying that feeling of peace serenity with

752
01:16:54.760 --> 01:17:31.199
a joyful heart. Time seems to just drip by so

753
01:17:32.439 --> 01:18:22.199
very slowly, relaxed, so deeply peaceful, completely unattached to any

754
01:18:23.159 --> 01:19:26.560
thoughts whatsoever in this moment, completely free noticing that your

755
01:19:26.840 --> 01:20:13.880
mind has slowed down. Slowed down because nothing really requires

756
01:20:14.079 --> 01:20:44.439
your attention, you can enjoy the physical sensations of allowing

757
01:20:44.720 --> 01:20:57.439
the stress drip out of your body to appear out

758
01:20:57.560 --> 01:21:26.880
of every part of your body being released from your

759
01:21:27.000 --> 01:22:07.560
brain n your mind slowly but surely, the muscle thing,

760
01:22:07.960 --> 01:23:00.359
legs relax res so very deep, thing res so deep play,

761
01:23:18.000 --> 01:23:28.119
and the feelings, the pleasant feelings in your arms and shoulders,

762
01:23:46.079 --> 01:24:25.720
deepening each part of your body further and deeper and deeper. Noticine,

763
01:24:29.039 --> 01:24:55.520
the feelings in the back of your neck, the feelings

764
01:24:55.720 --> 01:25:44.520
in your wrists, muscles, in front of your body, I

765
01:25:44.760 --> 01:26:28.600
all say, feeling peaceful, deeply, there's a sense of peace

766
01:26:33.119 --> 01:27:12.960
spreads through your fairy core. Even when you focus on

767
01:27:13.119 --> 01:28:12.239
your mind. Your mind becomes beve and slower, even deeper, relaxing,

768
01:28:36.119 --> 01:29:13.960
so very slow, his stomach, peace fall in your stomach.

769
01:29:36.159 --> 01:30:01.000
You're back. Notice, Notice how relaxed you'd never I feel

770
01:30:10.199 --> 01:30:43.119
in the hall of your back. In spy from your brain,

771
01:30:43.600 --> 01:30:51.359
all the way down the middle of your back, sending

772
01:30:51.760 --> 01:31:14.960
and receiving millions of messages every day, deep comfort, increasing

773
01:31:25.520 --> 01:32:31.840
deeply relaxed, uns RELs spreading those signals down a spine

774
01:32:32.000 --> 01:32:54.800
or cord into air, every part of your body, your

775
01:32:55.000 --> 01:33:43.439
shins and your calf muscles, with elbows, Feelings of peace

776
01:33:46.439 --> 01:34:00.000
and tranquility spreading through your body. Tips of your toe,

777
01:34:00.000 --> 01:34:16.000
loose to your eyes, your fingers, all the way till

778
01:34:16.000 --> 01:35:01.079
you lower back. Mhm. The tinker Rea, the thinker h peace,

779
01:35:16.920 --> 01:35:46.920
drifting mind just wandering away, happy to let go, let

780
01:35:47.600 --> 01:36:52.920
go completely, let go, so tranquil, the whole body enjoying

781
01:36:53.119 --> 01:39:08.800
a sense of listening God he for more pece enjoying

782
01:39:14.439 --> 01:39:51.199
the space, this space of peace and safety, so very.

783
01:39:58.520 --> 01:40:27.159
Relaxed, assassa, assassa.

784
01:41:29.199 --> 01:41:53.880
Letting go. Maybe we can just focus on the different

785
01:41:54.279 --> 01:42:29.079
parts of your body, just to notice you forehead and

786
01:42:29.319 --> 01:43:35.760
your eyes mutual, so loose, noticing the sense of complete freedom,

787
01:43:47.840 --> 01:45:44.119
absolute freedom, day, peace for energy, peace to breathe, so

788
01:45:44.399 --> 01:46:54.920
much easier loose. You may have or may not have

789
01:46:55.199 --> 01:47:56.560
noticed your mind drifting peaceful, more ay, even more deeply

790
01:48:02.039 --> 01:48:20.640
in the direction of total bliss for pace, bliss for pace,

791
01:48:49.479 --> 01:50:23.039
rafting out to pace. Come so calm, lett him go

792
01:50:47.960 --> 01:50:50.439
peace with mind.

793
01:51:00.119 --> 01:51:34.279
Axed forty so relaxed, c reaxed.

794
01:51:58.720 --> 01:52:25.560
Your bodies feels almost invisible, so very relaxed. I'm peaceful,

795
01:52:31.960 --> 01:52:57.319
so peaceful, relax.

796
01:53:00.199 --> 01:53:20.239
HM likes.

797
01:53:39.680 --> 01:53:45.880
And you could start to notice that you are feeling

798
01:53:46.279 --> 01:53:57.479
more relaxed, even though I've not purposely focused your mind

799
01:53:58.479 --> 01:54:05.560
upon that, that sense of physical comfort that is growing

800
01:54:05.720 --> 01:54:14.560
within you throughout your body, and your mind starts to

801
01:54:14.680 --> 01:54:24.680
slow down. And that could be almost in recognition of

802
01:54:27.000 --> 01:54:39.039
I guess my speech not being particularly fast, and things

803
01:54:39.479 --> 01:54:49.520
just generally feel calmer. Just by listening to my voice,

804
01:54:52.640 --> 01:54:59.560
you give yourself an opportunity to take a break from

805
01:54:59.600 --> 01:55:06.119
the day, take a break from your life as it is,

806
01:55:09.560 --> 01:55:17.159
and to give yourself a rest, giving yourself permission to

807
01:55:17.319 --> 01:55:22.560
take some time off, and to allow your body to

808
01:55:22.680 --> 01:55:32.399
relax and allow your mind to slow down, which in

809
01:55:32.560 --> 01:55:40.319
turn releases the tension and he stresses that you had

810
01:55:40.399 --> 01:55:50.119
in your body. It's almost as if the parts of

811
01:55:50.239 --> 01:56:02.159
your body just open up, allowing the negativity out and

812
01:56:02.279 --> 01:56:09.760
at the same time replacing that negativity with positive heathing

813
01:56:10.399 --> 01:56:17.920
energy which then fills your body up and your mind

814
01:56:18.359 --> 01:56:34.439
to also starts to appreciate those feelings of increasing confidence,

815
01:56:38.319 --> 01:56:54.960
an almost uplifting feeling, positive healing, an energy that spreads

816
01:56:55.399 --> 01:57:06.239
through your body like a wave of comfort, and all

817
01:57:06.319 --> 01:57:18.319
this comes and just allowing yourself a few minutes, maybe

818
01:57:18.479 --> 01:57:21.079
half an hour, however long you want it to be,

819
01:57:22.600 --> 01:57:34.479
to just rest and allow your mind and your body

820
01:57:36.760 --> 01:57:53.520
to almost reset itself to the settings of comfort and relaxation, calmness,

821
01:57:57.800 --> 01:58:07.119
which allows more room for feelings of pleasure and happiness

822
01:58:11.199 --> 01:58:20.000
to move around your body and into your mind, almost

823
01:58:20.800 --> 01:58:25.399
as if your mind and your body are sinking together,

824
01:58:29.680 --> 01:58:39.359
almost mirroring each other, with that growing positivity and calmness,

825
01:58:44.439 --> 01:58:51.640
and it feels nice. It really does feel nice to

826
01:58:51.840 --> 01:58:57.520
know that you are the one that has allowed yourself

827
01:59:01.000 --> 01:59:13.199
to feel more comfort and to experience more of this

828
01:59:15.000 --> 01:59:30.159
deep relaxation spreading throughout your body. And as I focus

829
01:59:31.760 --> 01:59:37.479
on each part of your body, you can notice that

830
01:59:37.720 --> 01:59:52.239
that part becomes even more relaxed just by focusing on it.

831
01:59:54.800 --> 02:00:04.439
It becomes even more calm and com comfortable, just by focusing.

832
02:00:08.479 --> 02:00:14.239
And as I move down your body, starting at your head,

833
02:00:16.960 --> 02:00:23.640
the parts that you've already focused on will continue to

834
02:00:23.840 --> 02:00:31.479
relax deeply, and those parts that we've not yet focused

835
02:00:31.520 --> 02:00:44.840
on were just automatically release any remaining tension in anticipation

836
02:00:45.279 --> 02:00:58.319
of even more comfort about to come. Now, I'm going

837
02:00:58.359 --> 02:01:05.279
to start by focusing on your forehead. Just being aware

838
02:01:05.600 --> 02:01:14.199
of the feelings of your forehead and any background sounds

839
02:01:16.000 --> 02:01:20.840
like mister Herbert the pigeon can just allow you to

840
02:01:21.039 --> 02:01:28.279
feel even more relaxed. Just means you're in the moment.

841
02:01:31.399 --> 02:01:36.760
This isn't this isn't a sterile environment. This is the world.

842
02:01:40.199 --> 02:01:46.239
I live in the countryside, so there's lots of nature

843
02:01:46.760 --> 02:01:57.239
sounds around. So as you focus on your forehead, just

844
02:01:57.520 --> 02:02:05.279
notice how it becomes even more relaxed. As you focus

845
02:02:07.600 --> 02:02:12.079
only on my voice and that part of your body.

846
02:02:17.279 --> 02:02:25.560
Moving down to your eyes, focusing on your eyes, noticing

847
02:02:28.039 --> 02:02:37.720
how your eyelids feel so heavy yet so light at

848
02:02:37.800 --> 02:02:44.199
the same time, and all the muscles around your eyes

849
02:02:44.479 --> 02:02:58.920
relaxing completely. Moving your focus down to your mouth, your lips,

850
02:02:59.359 --> 02:03:06.000
your tongue, your teeth, and your gums, the whole of

851
02:03:06.159 --> 02:03:20.960
your mouth, relaxing, calm and lease as you focus now

852
02:03:21.800 --> 02:03:28.640
on your jaw, not just the parts of your jaw

853
02:03:28.800 --> 02:03:33.199
near your mouth and your chin, but all the way

854
02:03:33.279 --> 02:03:39.680
up the size of your face to your ears, the

855
02:03:39.920 --> 02:04:04.399
hole of your jaw feeding more relaxed and calm. Focusing

856
02:04:07.880 --> 02:04:13.520
on your neck, the front of your neck and your throat,

857
02:04:15.760 --> 02:04:26.479
relaxing and loose and calm. The sides of your neck,

858
02:04:28.560 --> 02:04:35.520
the right and left side of your neck, relax and

859
02:04:37.039 --> 02:04:50.680
lease and calm. And now the back of your neck,

860
02:04:53.960 --> 02:05:04.000
focusing on the back of your neck, letting go of

861
02:05:04.199 --> 02:05:11.079
any tension that may have been there before, and enjoying

862
02:05:11.439 --> 02:05:24.359
that sense of increasing comfort and release that you can

863
02:05:24.520 --> 02:05:35.600
experience in the back of your neck. Moving down your

864
02:05:35.760 --> 02:05:43.039
back and moving either side of your spine right from

865
02:05:43.119 --> 02:05:48.479
the top of your back all the way down to

866
02:05:48.600 --> 02:06:05.960
the bottom of your back down your lower back, and

867
02:06:06.079 --> 02:06:13.199
as you move up and down your spine, you can

868
02:06:13.359 --> 02:06:21.600
feel the muscles either side of your spine relaxing even more.

869
02:06:29.079 --> 02:06:35.840
And as those muscles relax, that sense of comfort starts

870
02:06:35.920 --> 02:06:46.039
to spread outwards from your spine into both sides of

871
02:06:46.159 --> 02:06:53.119
your back, the top of your back, the middle, and

872
02:06:53.279 --> 02:07:02.760
your lower back. And as you scan gently and slowly

873
02:07:04.000 --> 02:07:09.239
up and down your back, there's the muscles in the

874
02:07:09.399 --> 02:07:19.199
top of your back relax and become looser. The muscles

875
02:07:19.359 --> 02:07:25.000
in the middle of your back also seem to just

876
02:07:25.439 --> 02:07:39.920
almost divide from each other, separating and almost melting, And

877
02:07:40.159 --> 02:07:46.199
in your lower back there seems to be an extra

878
02:07:46.439 --> 02:08:02.600
special feeling of comfort. The spreads into your head, sit

879
02:08:02.720 --> 02:08:10.239
down your lower back, get into your hips, into the

880
02:08:10.439 --> 02:08:19.199
area where your cosis are, and into your buttocks, and

881
02:08:19.279 --> 02:08:28.520
all those muscles that spread from your lower back into

882
02:08:28.560 --> 02:08:42.039
your hip area start to melt, start to really let go.

883
02:08:48.600 --> 02:08:53.600
I don't even know where about. To focus on your shoulders.

884
02:08:55.319 --> 02:09:02.319
Your back and your spine will continue yeah, to let go,

885
02:09:05.399 --> 02:09:21.000
continue to relax so calmly, and as you focus on

886
02:09:21.159 --> 02:09:34.079
your shoulders, you may notice that they're already feeling really loose.

887
02:09:38.880 --> 02:10:04.840
They're already feeding calm and then feeling those muscles then

888
02:10:05.039 --> 02:10:17.439
move from your neck into your shoulders. Feel so soft

889
02:10:20.720 --> 02:10:46.279
and gentle, so smooth and calm, and the feeling in

890
02:10:46.399 --> 02:11:01.199
your shoulders seens to spread deep into your shoulders, that

891
02:11:01.560 --> 02:11:10.399
sense of relaxation, not just traveling deeply into your muscles,

892
02:11:13.880 --> 02:11:26.760
but also relaxing the bones and moving all the way

893
02:11:27.000 --> 02:11:35.720
to underneath your arms, relaxing that whole area between the

894
02:11:35.880 --> 02:11:50.399
tops of your shoulders and underneath your arms healing. You

895
02:11:50.560 --> 02:12:04.079
feel so relaxed and comfortable in your shoulders, which sends

896
02:12:04.399 --> 02:12:25.880
that deep healing message into your arms, and you may

897
02:12:26.119 --> 02:12:31.399
feel almost as if your arms are not even there,

898
02:12:32.920 --> 02:12:54.800
because they're so relaxed, so deeply relaxed, so so calm,

899
02:13:09.920 --> 02:13:31.039
so poose, not feeling spreading all the way down your

900
02:13:31.479 --> 02:14:00.199
arms to your elbows, including your elbows circumforts spreads or

901
02:14:00.239 --> 02:14:18.239
away into wrists are forearments, and your wrists so heavy,

902
02:14:21.920 --> 02:15:02.720
yet at the same time so light and gentle. Fred

903
02:15:03.039 --> 02:15:43.199
sip now on your hands, my hands, so peaceful in

904
02:15:43.439 --> 02:16:21.000
your hands, there's a sense of real peace. It just

905
02:16:21.239 --> 02:16:35.319
seems to I feel so familiar when your hands relax

906
02:16:36.600 --> 02:18:12.959
deeply eles you things, you things, sidles with your fingertips,

907
02:18:41.600 --> 02:19:00.760
moving your attention to the front of your body, soir comfortable,

908
02:19:11.719 --> 02:20:38.479
Moving in your focus to your legs, let musculs in

909
02:20:38.639 --> 02:21:32.520
your thighs, your knees, so relaxed, a carved mussels and

910
02:21:32.799 --> 02:23:52.440
just shins compasitly four feathing your feet, So peaceful, so calm,

911
02:23:58.239 --> 02:24:59.879
so peaceful, sircom so peaceful, sycom so peace for where

912
02:25:00.079 --> 02:25:23.479
a same peace fall? So calm, allowing that deep relaxation

913
02:25:25.200 --> 02:25:42.000
to spread your chest, in your stomach, so really letting

914
02:25:42.479 --> 02:26:00.680
go h everything. So I'm gonna start counting down now

915
02:26:03.360 --> 02:26:12.079
from twenty down to one. You can imagine in a

916
02:26:12.120 --> 02:26:17.920
way it's like just walking down some steps and each

917
02:26:18.120 --> 02:26:23.760
step or twenty steps, and each step represents a level

918
02:26:24.319 --> 02:26:37.040
of comfort. Each step represents a deepening of that comfort,

919
02:26:43.680 --> 02:26:49.360
and the furvies you walk down those steps a deeper

920
02:26:49.799 --> 02:28:46.079
and more relaxed you feel. So starting with num twenty twenty, nineteen, eighteen, seventeen,

921
02:29:32.319 --> 02:37:57.959
sixteen three four four see too well five eight nine eight.

922
02:38:57.479 --> 02:41:06.040
Seven six.

923
02:41:50.399 --> 02:47:43.959
Five four four one. And now as you focus on

924
02:47:44.120 --> 02:47:57.600
your eyes, We're gonna count down from ten douts one

925
02:48:04.000 --> 02:48:13.559
focusing just on your eyes, your eyelids, the muscles around

926
02:48:13.680 --> 02:48:25.120
your eyes, your eye walls themselves, a whole area that

927
02:48:25.360 --> 02:48:39.440
makes up your eye. And as we count down from

928
02:48:39.600 --> 02:48:47.600
ten down to one, whilst focus in on your eyes,

929
02:48:53.920 --> 02:49:04.799
you'll become twice is relaxed with each number counting down

930
02:49:08.959 --> 02:49:15.920
that you may find the all you want to do

931
02:49:16.440 --> 02:49:25.360
is just drift off to sleep. And if that's what

932
02:49:25.639 --> 02:49:38.159
you want, then just allow yourself to do that. Now,

933
02:49:41.120 --> 02:49:47.479
focusing on your eyes, I'm going to begin counting down

934
02:49:49.040 --> 02:51:05.559
from ten down to one right now, two nine eight

935
02:51:59.120 --> 02:59:17.680
seven yet five four three two one. So counting down

936
02:59:17.760 --> 02:59:33.239
from ten to one ten nine eight seven six five

937
02:59:35.559 --> 02:59:53.319
four three two one. And maybe that was a bit

938
02:59:53.399 --> 02:59:57.440
too quick in order to relax. Maybe it's a bit

939
02:59:57.559 --> 03:00:04.040
too fast for you to notice the calming of your body,

940
03:00:07.280 --> 03:00:11.840
maybe even a little bit of pressure there. Like you'll

941
03:00:11.920 --> 03:00:14.520
count it down from ten to one. Would you expect

942
03:00:14.600 --> 03:00:18.239
me to do? Man, expect me to stick gold floppy

943
03:00:19.559 --> 03:00:27.680
just because you're counting down. We could try it again,

944
03:00:29.040 --> 03:00:35.040
but this time I go this slower. This time, as

945
03:00:35.079 --> 03:00:39.959
you focus on the whole of your body before we

946
03:00:40.200 --> 03:00:47.239
focus on your legs, just notice how your body does

947
03:00:49.000 --> 03:01:02.159
start to feel more relaxed. With every number that I

948
03:01:02.319 --> 03:02:00.840
count down ten nine, eight, seven, six, five four three

949
03:02:14.319 --> 03:02:52.000
two one, and just notice how how you feel, generally,

950
03:02:52.479 --> 03:03:06.760
how your body feels. It's not necessarily even about counting

951
03:03:06.920 --> 03:03:14.000
down from ten to one. It's that space that you have,

952
03:03:15.360 --> 03:03:33.799
that space between being active physically or mentally to just

953
03:03:38.559 --> 03:03:43.719
sitting or lying down, just being there, not doing anything,

954
03:03:43.920 --> 03:03:50.520
not saying anything, or needing to think about anything. So

955
03:03:51.239 --> 03:03:54.239
it opens up a space, you know, a bit of

956
03:03:54.319 --> 03:04:05.280
a space, a gap. And the more I comed down

957
03:04:05.360 --> 03:04:12.719
from ten to one, the bigger that gap becomes. So

958
03:04:12.840 --> 03:04:25.239
there's that gap of calmness, of comfort, relaxation. It's a

959
03:04:25.399 --> 03:04:39.440
nice feeling, and it moves those stresses or discomforts physically

960
03:04:39.600 --> 03:04:51.760
or emotionally, moves them away. Allows you.

961
03:04:54.440 --> 03:04:54.959
To just.

962
03:04:57.959 --> 03:05:04.680
Slow down, someone to count again from ten down to one,

963
03:05:05.120 --> 03:05:15.319
and notice that gap widening, the gap And as it widens,

964
03:05:15.399 --> 03:05:21.440
it's almost like the thestress and attention falls into the

965
03:05:21.520 --> 03:05:47.000
gap and gives you that distance, that space. Now ten

966
03:05:51.559 --> 03:07:48.600
nine eight, seven, six, five four three two one. How

967
03:07:48.680 --> 03:08:09.719
does your body feel now? Can you notice do you

968
03:08:09.879 --> 03:08:47.159
feeling calmer, the feeling more relaxed. As we now focus

969
03:08:47.280 --> 03:09:07.920
on your legs, just your legs, we're just gonna start

970
03:09:08.079 --> 03:09:27.120
with focusing on your thighs. Of course, it's not the

971
03:09:27.239 --> 03:09:35.719
most exciting thing to be doing, because I'm sure, like

972
03:09:35.879 --> 03:09:38.399
most of your body is not a lot going on

973
03:09:38.600 --> 03:09:51.040
right now. Just focusing on the whole of your thighs,

974
03:09:53.840 --> 03:09:57.559
the tops of your thighs, the sides of your fighs,

975
03:10:00.040 --> 03:10:05.000
bottoms of your thighs, your outer thighs, and your inner thighs,

976
03:10:07.239 --> 03:10:11.120
basically the whole of your thigh that leads into your

977
03:10:11.280 --> 03:10:26.159
hip and it goes down to your knee joints. Now,

978
03:10:26.280 --> 03:10:33.280
this is a big area. It's a very heavy area.

979
03:10:33.760 --> 03:10:39.760
It's very strong, probably the strongest muscles in your body

980
03:10:40.479 --> 03:10:54.760
or in your thighs. But I don't think we perhaps

981
03:10:56.760 --> 03:11:09.479
give enough attention to our thigh Perhaps we don't acknowledge

982
03:11:10.159 --> 03:11:29.520
how important our thighs are to our lives, how much

983
03:11:32.159 --> 03:11:45.680
they actually do for us all through our lives. And

984
03:11:45.799 --> 03:11:51.479
it may seem to sound really weird, but I think

985
03:11:51.559 --> 03:11:58.479
that all of our body parts, especially our thighs, need

986
03:11:58.680 --> 03:12:13.120
some TLC, a bit of love, shone, a bit of acknowledgement.

987
03:12:15.639 --> 03:12:24.920
I thank you gratitude for what our thighs do for us.

988
03:12:31.479 --> 03:12:37.079
And I know this may sound a bit strange. Maybe

989
03:12:37.159 --> 03:12:39.959
you think, why am I surely how I should be

990
03:12:40.000 --> 03:12:44.799
out in the garden hugging a tree or something. Well,

991
03:12:48.920 --> 03:12:51.200
it's hard to set a microphone up on a tree.

992
03:12:52.280 --> 03:12:54.479
That's why I'm doing this indoors. Otherwise I would be

993
03:12:54.520 --> 03:12:58.280
outside hugging a tree. Now I can't see the television

994
03:12:58.319 --> 03:13:06.920
from the tree. If you move down to your knees

995
03:13:08.799 --> 03:13:16.760
gaining such an important part, and I think we don't

996
03:13:16.840 --> 03:13:24.680
necessarily I'll speak for myself here, I don't necessarily appreciate

997
03:13:26.479 --> 03:13:31.559
all that my knees do for me until I have

998
03:13:31.680 --> 03:13:35.079
a problem with my knee. It's occasionally, if I ever

999
03:13:36.639 --> 03:13:40.600
maybe i'll pash it or it's aching for some reason.

1000
03:13:42.319 --> 03:13:48.520
It's then that I realize how much it does. You know,

1001
03:13:48.639 --> 03:13:54.559
the benefit of being able to use my legs without

1002
03:13:56.360 --> 03:14:03.600
any kind of physical discomfort is a beautiful thing that's

1003
03:14:03.799 --> 03:14:12.200
possibly not appreciated until it's temporarily removed. You know that's comfort.

1004
03:14:16.319 --> 03:14:20.920
But as you focus on your knees, regardless of how

1005
03:14:21.000 --> 03:14:28.479
your knees feel, you can have that sense of gratitude

1006
03:14:30.040 --> 03:14:32.639
and love to your knees for all that they do

1007
03:14:32.840 --> 03:14:45.799
for you. And you can still have that attention on

1008
03:14:45.959 --> 03:14:52.159
your thighs, and maybe notice how your thighs feel. Maybe

1009
03:14:52.440 --> 03:15:09.879
you've noticed that they are relaxing more deeply as you

1010
03:15:10.000 --> 03:15:15.200
focus now on the bottoms of your legs, your shins,

1011
03:15:16.120 --> 03:15:21.680
and your calf muscles and the bones between your knees

1012
03:15:22.559 --> 03:15:30.280
and your feet incorporate, and of course your ankles so important.

1013
03:15:35.799 --> 03:15:40.399
You know, anyone that's had even like the slightest sprain

1014
03:15:40.520 --> 03:15:47.479
of an ankle knows how how much we take our

1015
03:15:47.680 --> 03:15:56.239
ankles for granted. And it's kind of strange in a

1016
03:15:56.319 --> 03:16:01.879
way when you think that. You know, logically, our wrists

1017
03:16:02.040 --> 03:16:04.920
are a lot thinner than the rest of our arms,

1018
03:16:06.040 --> 03:16:09.520
which is okay, it doesn't I can't see any problem

1019
03:16:09.559 --> 03:16:14.440
with that because we're just picking stuff up. But our

1020
03:16:14.559 --> 03:16:20.360
ankles so much thinner than the rest of our legs,

1021
03:16:26.799 --> 03:16:31.200
and from a physics perspective or logical even it doesn't

1022
03:16:31.280 --> 03:16:37.239
really make sense that all this weight would ultimately be

1023
03:16:38.360 --> 03:16:48.399
resting on your ankles then leading to your feet, that

1024
03:16:48.959 --> 03:16:57.920
thin area, thin bone. Yeah, it does so much great work.

1025
03:17:00.120 --> 03:17:09.600
Supports us, supports our body for a lifetime, helps us

1026
03:17:10.319 --> 03:17:19.639
to balance, It helps you to get around and be mobile.

1027
03:17:26.000 --> 03:17:33.799
And there's the calf muscles, of course, when I was younger,

1028
03:17:34.159 --> 03:17:37.479
I couldn't see the point in calf muscles didn't seem

1029
03:17:37.520 --> 03:17:42.600
to do anything. Okay, if I walked around on tiptoes,

1030
03:17:43.399 --> 03:17:47.239
then my calf muscles get some work. But of course

1031
03:17:47.319 --> 03:17:51.440
that's not true. The calf muscles are being used whenever

1032
03:17:51.520 --> 03:18:03.440
we use our legs and your shins there to protect

1033
03:18:05.440 --> 03:18:14.079
your lower legs, shaped in a way, almost as a

1034
03:18:14.159 --> 03:18:26.440
protector for the bone, leading of course to your ankles

1035
03:18:29.799 --> 03:18:36.360
and your feet. But we're not going to focus on

1036
03:18:36.479 --> 03:18:38.559
your feet. We're just going to focus on the legs.

1037
03:18:40.680 --> 03:18:45.280
I realize that now that I've mentioned your feet, it

1038
03:18:45.440 --> 03:18:50.319
probably focuses on them anyway, So maybe I should focus

1039
03:18:50.399 --> 03:18:56.239
on your feet a little bit. You can have them

1040
03:18:56.280 --> 03:19:01.840
in your awareness the same as you have your thighs

1041
03:19:02.120 --> 03:19:06.399
in your awareness. Even though we haven't been focusing on

1042
03:19:06.600 --> 03:19:11.319
your thighs for a few minutes, we've been focusing on

1043
03:19:11.440 --> 03:19:28.159
your ankles, there's still that sensation of comfort in your

1044
03:19:28.280 --> 03:19:40.399
thighs and this that movement of energy because the thighs

1045
03:19:40.680 --> 03:19:47.559
hold lots of different sensations. Of course, there's the muscles,

1046
03:19:48.159 --> 03:19:52.200
the big strong muscles that we have in our thighs,

1047
03:20:00.959 --> 03:20:06.680
but the skin on the outside of the thighs, as

1048
03:20:06.760 --> 03:20:11.280
in the outside of all of our body can be

1049
03:20:11.520 --> 03:20:29.200
very sensitive, sensitive to the touch, sensitive to temperature. And

1050
03:20:29.399 --> 03:20:37.760
inside your thighs the bones, there's the muscle, there's the blood, vessels,

1051
03:20:37.920 --> 03:20:43.719
the arch trees, all this stuff that's inside your thighs.

1052
03:20:48.040 --> 03:20:51.200
And I guess sometimes it'd be nice if you could

1053
03:20:51.239 --> 03:20:59.000
actually put your fingers inside your thighs and message, so

1054
03:20:59.120 --> 03:21:02.719
you can message your outside, of course, but to be

1055
03:21:02.799 --> 03:21:05.959
able to get deep into the muscles and to be

1056
03:21:06.000 --> 03:21:11.120
able to just massage inside your thighs, message in the

1057
03:21:11.239 --> 03:21:19.959
bones of your leg, massage in all the veins, and

1058
03:21:20.159 --> 03:21:30.600
just gently healing your thighs, and you could move down

1059
03:21:32.639 --> 03:21:37.680
message and inside your knees, just message in those bones,

1060
03:21:38.719 --> 03:21:45.719
but with healing fingertips, spreading that healing energy deep into

1061
03:21:45.840 --> 03:21:55.239
the joints of your knees. Of course, there's the back

1062
03:21:55.520 --> 03:22:00.600
of your your knee, or the inside crease where your

1063
03:22:00.719 --> 03:22:08.280
knee is. It's a very sensitive area. Very it feels

1064
03:22:08.360 --> 03:22:12.360
very nice when you stroke it. That might be because

1065
03:22:13.239 --> 03:22:18.200
it's an area that's not really touched very often. It's

1066
03:22:18.360 --> 03:22:24.840
almost like a hidden part, that crease in your legs.

1067
03:22:24.959 --> 03:22:32.000
It's almost it's like a part that has a sensitivity

1068
03:22:32.120 --> 03:22:42.520
which is a little bit different. Of course, it's protected

1069
03:22:42.639 --> 03:22:53.840
by your legs, So you can imagine putting your fingers

1070
03:22:54.040 --> 03:23:03.440
into that crease in your legs, that fold in between

1071
03:23:03.520 --> 03:23:08.559
your legs. You can just message with your fingertips, letting

1072
03:23:08.559 --> 03:23:19.639
your fingertips going inside, massage in the muscle tissue. You

1073
03:23:19.719 --> 03:23:25.760
can of course field the bones of your knees, healing

1074
03:23:26.000 --> 03:23:38.719
through your fingertips, and then as you go down to

1075
03:23:38.799 --> 03:23:41.600
your calf muscles. Now that's the part I'd like to

1076
03:23:41.639 --> 03:23:47.040
be able to really put my fingertips deep inside my

1077
03:23:47.239 --> 03:23:55.959
calf muscles, massage in every single tissue of that muscle,

1078
03:23:57.559 --> 03:24:07.479
healing every part, and then doing the same for my shins,

1079
03:24:10.680 --> 03:24:18.840
massaging and gently stroking the bones, gently stroking them, healing

1080
03:24:19.079 --> 03:24:23.159
in a loving way, because they deserve to be treated

1081
03:24:26.239 --> 03:24:30.360
as the precious bones that they are, because our legs

1082
03:24:30.399 --> 03:24:33.760
are so precious as in all the other parts of

1083
03:24:33.840 --> 03:24:42.000
our body, and more precious of any jure on the planet.

1084
03:24:50.559 --> 03:24:58.559
When you start to think about your legs in this way,

1085
03:25:03.159 --> 03:25:09.799
it can change your perspective. It might sound a bit

1086
03:25:12.920 --> 03:25:17.200
a bit silly to start with the idea of having

1087
03:25:18.079 --> 03:25:24.959
love for your legs, show an appreciation for your thighs,

1088
03:25:27.760 --> 03:25:31.639
wanting to be able to put your hands in your

1089
03:25:31.719 --> 03:25:40.280
thighs and massage the muscles and the bones, and to

1090
03:25:40.399 --> 03:25:48.680
get your fingers deep in there, releasing all tension. Just

1091
03:25:48.799 --> 03:25:58.239
to show how much you care about your legs, how

1092
03:25:58.319 --> 03:26:04.239
much you care for what your legs do for you regularly,

1093
03:26:06.639 --> 03:26:16.799
your knees, your calves, your ankles, the strength of your ankles,

1094
03:26:19.719 --> 03:26:24.440
considering how thin they are compared to the rest of

1095
03:26:24.520 --> 03:26:34.280
your legs, especially your thighs, yet they're so strong, so flexible,

1096
03:26:38.040 --> 03:26:50.879
absolutely amazing things. Your ankles are truly a gift because

1097
03:26:50.920 --> 03:26:59.680
of what they do for you, supporting all that weight,

1098
03:27:01.680 --> 03:27:06.079
regardless of how what weight you are, even if you

1099
03:27:06.200 --> 03:27:10.879
only eat ate stone, there's still a lot of weight

1100
03:27:11.159 --> 03:27:17.840
for these little ankles. Now I'm a lot heavier than

1101
03:27:17.920 --> 03:27:27.879
each stone double down, yet my ankles support my body

1102
03:27:28.600 --> 03:27:35.200
all the time. Orthough they do give off a sigh

1103
03:27:35.239 --> 03:27:40.399
of relief when I sit down, as in fact, my

1104
03:27:40.479 --> 03:27:50.200
whole legs do. My feet feet also go, my toes clap.

1105
03:27:51.399 --> 03:28:19.879
We're so happy. Your legs really are amazing, And I

1106
03:28:20.040 --> 03:28:26.920
know that about talking about your legs is probably possibly

1107
03:28:27.159 --> 03:28:31.520
among the most most boring things I've ever heard anyone

1108
03:28:31.639 --> 03:28:40.239
say possibly you're boring or not. Everything I said is true.

1109
03:28:42.680 --> 03:28:57.559
Your legs are amazing. Your legs deserve not just respect,

1110
03:29:03.399 --> 03:29:15.719
they deserve to relax deeply. They deserve to take some

1111
03:29:15.920 --> 03:29:21.920
time out of the day to just let go completely.

1112
03:29:39.879 --> 03:29:57.719
Your legs really can relax. And because the legs are

1113
03:29:57.879 --> 03:30:02.319
so such a most you know, a very important part

1114
03:30:03.120 --> 03:30:06.959
of your body. When you relax your legs, the rest

1115
03:30:07.040 --> 03:30:18.719
of your body also naturally follows in that journey of comfort.

1116
03:30:26.840 --> 03:30:30.639
I can feel it in my hips. My hips feel

1117
03:30:31.360 --> 03:30:37.239
really loose, and also in my lower back as well.

1118
03:30:39.280 --> 03:30:45.040
My lower back really feels it feels stretched, even though

1119
03:30:45.079 --> 03:30:48.680
I'm just sitting in a chair and there's no stretching

1120
03:30:51.399 --> 03:30:54.559
as far as I'm aware that I'm doing. It's almost

1121
03:30:54.600 --> 03:30:58.399
as if the muscles are just relaxed so much that

1122
03:30:58.520 --> 03:31:05.600
there is a natural wretch as the tension has reduced

1123
03:31:07.040 --> 03:31:25.639
a lot. And I'm now going to count down from

1124
03:31:26.239 --> 03:31:35.319
ten down to one, and you can continue to feel

1125
03:31:37.120 --> 03:32:09.559
wonderfully relaxed. Ten nine, eight, seven, six, five, four three

1126
03:32:13.719 --> 03:32:34.440
two one relax. So I'm just going to count down

1127
03:32:35.959 --> 03:32:40.639
from five down to one, and as a countdown, if

1128
03:32:40.680 --> 03:32:47.760
you just focus on the numbers, just the numbers counting down,

1129
03:32:48.799 --> 03:32:57.959
And notice how you feel in this moment as you

1130
03:32:58.079 --> 03:33:05.600
hear the numbers counting down, knowing that those numbers counting

1131
03:33:05.719 --> 03:33:15.840
down represent you feeling calmer, not just in your body,

1132
03:33:16.000 --> 03:33:24.360
but also relaxing your mind. I just notice how you feel.

1133
03:33:25.280 --> 03:33:31.159
There's nothing to do, there's nothing to say, there's nothing

1134
03:33:31.319 --> 03:34:14.360
to think about, starting with number five, four, three two one.

1135
03:34:23.959 --> 03:34:36.479
As you notice the gradual letting go the tension in

1136
03:34:36.600 --> 03:34:43.799
your body, you may also begin to notice and be

1137
03:34:43.959 --> 03:34:52.760
aware of how your mind is starting to slow down.

1138
03:34:55.239 --> 03:35:01.600
This is just a natural thing that happens. It's not

1139
03:35:01.799 --> 03:35:07.000
really a special procedure. It's just natural because as your

1140
03:35:08.319 --> 03:35:14.280
body relaxes, your mind also starts to relax. And the

1141
03:35:14.399 --> 03:35:18.000
more your mind relaxes, the more your body relaxes. It's

1142
03:35:18.159 --> 03:35:28.360
just a continuous circle of relaxation. And there is that

1143
03:35:29.639 --> 03:35:37.520
calmness that comes from relative quietness. You know, even even

1144
03:35:37.520 --> 03:35:44.079
if there's background sounds either your side or mind, it's

1145
03:35:44.200 --> 03:35:50.120
still going to be quite calm. You know, you haven't

1146
03:35:50.159 --> 03:35:55.079
got the television on, there's no music in the background,

1147
03:35:55.200 --> 03:35:57.840
unless you're listening to the recording with music. Of course,

1148
03:36:02.719 --> 03:36:04.879
you're very likely not going to be sitting in a

1149
03:36:05.000 --> 03:36:08.120
room with other people. Of course you might be, but

1150
03:36:09.399 --> 03:36:12.680
generally it's more ideal if you can do this on

1151
03:36:12.799 --> 03:36:24.120
your own, so no distractions, and when you stop thinking

1152
03:36:24.159 --> 03:36:41.360
about stuff, relaxation automatically rises, a sense of comfort starts

1153
03:36:41.399 --> 03:36:50.159
to grow, and without trying to build it up into

1154
03:36:50.280 --> 03:37:02.399
something fantastical or something magical, this is just a natural process,

1155
03:37:04.719 --> 03:37:15.600
something that's easy to accomplish. In fact, it's almost the

1156
03:37:15.920 --> 03:37:22.639
sense of relaxing completely happens really when you put no

1157
03:37:22.799 --> 03:37:27.360
effort into it. It's not something that you can really force.

1158
03:37:30.000 --> 03:37:39.280
It's something that happens naturally. And part of the process

1159
03:37:39.799 --> 03:37:51.000
of this recording and others is simply two allow you

1160
03:37:53.360 --> 03:38:04.239
to take advantage of this space, this time, to just

1161
03:38:08.440 --> 03:38:16.000
let go, to just be here, to be in tune

1162
03:38:19.680 --> 03:38:31.760
with how you feel, yet with the intention of wanting

1163
03:38:32.040 --> 03:38:44.159
to relax deeply and maybe even to fall asleep, depending

1164
03:38:44.399 --> 03:38:50.600
on what it is that you wish for yourself in

1165
03:38:50.760 --> 03:39:05.600
this moment. As we know, relax sin is the majority

1166
03:39:06.840 --> 03:39:11.280
of the process of falling asleep. The actual falling asleep

1167
03:39:11.399 --> 03:39:18.159
part is the tiny bit at the end. The deeper

1168
03:39:19.479 --> 03:39:41.920
relaxed you become the easier you find yourself drifting. You

1169
03:39:42.000 --> 03:39:49.000
can also, if you choose, stay focused on my voice

1170
03:39:50.799 --> 03:40:22.239
and really enjoy process of gradually relaxing each muscle in

1171
03:40:22.399 --> 03:40:49.719
your body effortlessly and just observing the sensation of letting

1172
03:40:49.879 --> 03:41:05.479
go completely. This time, I'm going to count from six

1173
03:41:06.559 --> 03:41:18.559
down to one, and you can notice your mind calming

1174
03:41:18.879 --> 03:41:31.399
down more with each number that you hear me say, naturally,

1175
03:41:32.479 --> 03:44:14.040
feeling calm and slow and peaceful. Six, five, four, three, two, one,

1176
03:44:35.159 --> 03:44:44.719
being aware of how your mind to slowed right down,

1177
03:44:48.000 --> 03:45:11.360
sinking deeply into relaxation. And as you focus on your mind,

1178
03:45:11.680 --> 03:45:21.600
you may notice that there are some thoughts still there,

1179
03:45:24.200 --> 03:45:33.760
maybe some stubborn thoughts that for some reason perhaps need

1180
03:45:33.840 --> 03:45:49.040
your attention. That's what you can do is send love

1181
03:45:49.280 --> 03:46:02.920
to those thoughts. Sprinkle those thoughts with love like all

1182
03:46:03.040 --> 03:46:08.680
petals from a flower. Just sprinkle it over them, petals

1183
03:46:08.760 --> 03:46:15.959
filled with love towards those thoughts, to let those thoughts

1184
03:46:16.159 --> 03:46:23.000
know that you're not abandoned in them. You just need them.

1185
03:46:24.200 --> 03:46:36.159
You require them to just calm down, slow down, quiet down.

1186
03:46:39.840 --> 03:46:40.200
For now.

1187
03:46:48.120 --> 03:46:53.120
So as you focus on those remaining thoughts, as we

1188
03:46:53.280 --> 03:46:58.520
count down this time from seven down to one, with

1189
03:46:58.680 --> 03:47:12.559
each number just imagine sprinkling those flower petals of love, kindness,

1190
03:47:14.159 --> 03:47:26.000
gratitude over those thoughts, which will allow them to just

1191
03:47:27.440 --> 03:47:42.440
melt away and relax deeply. With every number, those thoughts

1192
03:47:42.600 --> 03:50:09.239
will become more and more relaxed. Starting with number seven, six, five, four, three, two, one.

1193
03:50:25.920 --> 03:50:42.840
And as you now notice how relaxed you're feeling in

1194
03:50:43.040 --> 03:51:04.600
your body, we're going to focus on your hands because

1195
03:51:04.719 --> 03:51:10.920
the more relaxed your hands are, the more relaxed your

1196
03:51:11.040 --> 03:51:32.399
body and mind are. And you focus on your hands

1197
03:51:33.280 --> 03:51:43.399
and your fingers, there's nothing needed to be done. There's

1198
03:51:43.479 --> 03:51:48.399
no clenching of fists or tents in the fingers or

1199
03:51:48.440 --> 03:52:02.840
anything like that. It's just noticing and focus on your hands,

1200
03:52:09.879 --> 03:52:32.079
noticing how they feel. Because the more relax your hands feel,

1201
03:52:35.600 --> 03:52:44.760
the calmer your mind feels, and the more comfort you

1202
03:52:45.000 --> 03:53:08.200
feel throughout your body. And you may have already noticed

1203
03:53:12.520 --> 03:53:47.959
you mind is starting to dress faim just on your

1204
03:53:48.120 --> 03:54:06.440
hands and fingers, allowing them to experience are real deepening

1205
03:54:07.680 --> 03:54:22.520
of that relaxation in your hands and fingers more and

1206
03:54:22.799 --> 03:54:41.920
more relaxed. With each number from eight down to one,

1207
03:54:47.000 --> 03:54:56.840
you can almost feel that healing and relaxing energy spreading

1208
03:54:58.040 --> 03:55:17.000
into your hands and fingers becoming year more relaxing with

1209
03:55:17.440 --> 03:55:36.000
each number you hear, going down eight, down to one, drifting,

1210
03:55:39.680 --> 03:56:07.559
drifting again starting with number eighth.

1211
03:56:12.520 --> 03:59:48.399
Seven, six, five, four, three, two, just being here now,

1212
03:59:52.079 --> 03:59:58.159
nothing to think about, nothing to do, nothing to say,

1213
04:00:02.319 --> 04:00:06.399
and everything just feels calmer.

1214
04:00:11.000 --> 04:00:18.440
And this is your natural state of being. This is

1215
04:00:18.719 --> 04:00:25.360
how you just normally feel when you take away all

1216
04:00:25.600 --> 04:00:32.520
that other stuff that we add, you know, things like

1217
04:00:32.920 --> 04:00:48.600
stress and worrying and overthinking and anxiety, tension, just generally

1218
04:00:48.840 --> 04:00:54.799
thinking about stuff. And you take that away, which is

1219
04:00:54.879 --> 04:01:04.159
what we do, what we're doing now, you're left with

1220
04:01:06.959 --> 04:01:15.959
a real sense of peacefulness, which comes to you very quickly,

1221
04:01:20.159 --> 04:01:30.959
because ultimately it's just a feeling, a feeling of comfort.

1222
04:01:34.600 --> 04:01:37.879
It's almost as if you've gone inside yourself and you've

1223
04:01:38.040 --> 04:01:52.639
found a special place where everything is peaceful, a place

1224
04:01:52.840 --> 04:02:00.760
where you can feel relaxed and your natural sense of comfort,

1225
04:02:03.920 --> 04:02:11.319
a place where you can be you, where you can

1226
04:02:12.040 --> 04:02:18.680
accept yourself for who you are, a place where you're

1227
04:02:18.760 --> 04:02:29.200
not trying to please anybody else ever, a place where

1228
04:02:29.319 --> 04:02:38.719
you can actually not just love yourself, but in some

1229
04:02:38.879 --> 04:02:48.360
ways more importantly, you can like yourself, appreciate who you are.

1230
04:02:57.200 --> 04:03:03.799
That sense of gratitude is in the air all around you.

1231
04:03:11.479 --> 04:03:19.280
That's also a place where you can actually feel the

1232
04:03:19.639 --> 04:03:34.920
healing energy soaking into your body. Healing energy soaking into

1233
04:03:35.040 --> 04:03:45.040
your body, and the healing energy spreads through your veins,

1234
04:03:48.799 --> 04:03:55.639
traveling to each and every single part of your body,

1235
04:04:01.559 --> 04:04:06.159
and you start to realize that actually, that healing energy,

1236
04:04:08.639 --> 04:04:15.040
it's not just entered into your brain, it's become part

1237
04:04:15.600 --> 04:04:26.840
of your brain, and that spinal fluid is now mixed

1238
04:04:26.959 --> 04:04:38.079
with healing energy, not just allowing you to feel so

1239
04:04:38.360 --> 04:04:50.239
much more relaxed and healthy in this moment, but also

1240
04:04:53.159 --> 04:05:00.680
you start to realize that actually, what's happening now with

1241
04:05:00.840 --> 04:05:10.479
that healing, relaxing energy spreading through your body, it's actually

1242
04:05:10.920 --> 04:05:21.120
changing your life. It's actually changing the way you're going

1243
04:05:21.200 --> 04:05:28.000
to feel not just now, but tomorrow and the next day.

1244
04:05:29.920 --> 04:05:37.360
As your health improves, not just your physical health, but

1245
04:05:37.520 --> 04:05:44.920
your mental health. Things that used to bother you in

1246
04:05:45.040 --> 04:05:52.639
the past, for some reason, no longer have the effect

1247
04:05:53.159 --> 04:06:02.040
that they used to because something has changed deep within you.

1248
04:06:07.159 --> 04:06:13.520
Maybe things that used to cause you to feel anger

1249
04:06:17.360 --> 04:06:27.479
no longer have that power to control you the way

1250
04:06:27.559 --> 04:06:35.559
they seem to be able to before. As you realize

1251
04:06:36.600 --> 04:06:49.000
that you're the one who decides what affects you. You're

1252
04:06:49.520 --> 04:06:59.399
the one who decides to feel relaxed and calm when

1253
04:07:00.319 --> 04:07:15.239
you choose to enjoy noticing these natural developments of healing,

1254
04:07:17.840 --> 04:07:26.399
continuing to grow and improve your life day by day,

1255
04:07:32.319 --> 04:07:40.520
including of course, your ability to relax so much easier

1256
04:07:45.479 --> 04:07:55.079
and sleeping is the most natural thing in the world

1257
04:07:56.520 --> 04:08:04.840
to you, because falling asleep is something that you've done

1258
04:08:07.920 --> 04:08:15.559
so many times in your life, and you know that

1259
04:08:15.799 --> 04:08:21.000
you were born, as we all were, with the ability

1260
04:08:22.639 --> 04:08:32.920
to fall asleep naturally. We were born with that ability

1261
04:08:35.920 --> 04:08:50.159
to just drift off into a deep, healing sleep. Even

1262
04:08:50.239 --> 04:08:54.959
when we're kids, sometimes will fall asleep when we don't

1263
04:08:55.000 --> 04:09:01.000
even want to try to take us stay awake. Maybe

1264
04:09:01.079 --> 04:09:04.399
it's a birthday in the morning, or it's Christmas or

1265
04:09:05.280 --> 04:09:08.319
holiday or something we look forward to. We don't want

1266
04:09:08.360 --> 04:09:12.879
to go to sleep. But the more we want to

1267
04:09:12.920 --> 04:09:22.200
stay awake, the more we just start to drift. And

1268
04:09:22.360 --> 04:09:26.239
the more you fight drifting, the more you try and

1269
04:09:26.399 --> 04:09:31.360
stop yourself and drift in a safe the deeper and

1270
04:09:31.600 --> 04:09:43.159
stronger that drifting becomes. Because we're born not just with

1271
04:09:43.399 --> 04:09:49.799
the need to relax deeply and to naturally fall asleep.

1272
04:09:53.040 --> 04:10:06.360
But it's our birthright, it's part of our DNA. And

1273
04:10:06.600 --> 04:10:12.120
sometimes as we get older in life, perhaps at times

1274
04:10:13.000 --> 04:10:26.000
we have forgotten that relaxing completely is not only a

1275
04:10:26.239 --> 04:10:50.479
wonderfully pleasant experience, it's also really easy. It's very, very

1276
04:10:51.000 --> 04:10:56.799
easy to let go, because that's all it is. It's

1277
04:10:57.040 --> 04:11:11.680
just deciding to let go. And when you press the

1278
04:11:11.840 --> 04:11:22.200
play button on my recordings, you have given permission for

1279
04:11:22.399 --> 04:11:30.799
my voice to relax you. When you press that play button,

1280
04:11:31.799 --> 04:11:40.200
you have given me permission for my words to affect

1281
04:11:42.719 --> 04:11:54.520
you in a positive, only a positive way. Opening up

1282
04:12:00.079 --> 04:12:22.799
mind two useful and healing suggestions that can have such

1283
04:12:22.799 --> 04:12:34.920
an amazing effect on how you feel right now, as

1284
04:12:35.040 --> 04:12:45.920
well as those changes that continue long after the recording ends,

1285
04:12:47.680 --> 04:12:56.799
those changes within you that continue to flourish and grow,

1286
04:13:01.319 --> 04:13:15.040
transforming your life in a positive, beautiful way, allowing you

1287
04:13:15.639 --> 04:13:21.879
to move forward in your life in the direction that

1288
04:13:22.239 --> 04:13:39.399
you choose for yourself. And this feeling, this feeling that

1289
04:13:39.600 --> 04:13:55.719
you can experience of safety, comfort, calmness, this feels so nice.

1290
04:14:05.000 --> 04:14:17.760
It's such a healthy place to be, and that positivity

1291
04:14:19.120 --> 04:14:38.079
grows within you each and every day. Moving forward, you're

1292
04:14:38.239 --> 04:14:49.040
going to find that you're more relaxed physically and in

1293
04:14:49.159 --> 04:14:57.959
your mind is more relaxed. And it's not that you're

1294
04:14:58.159 --> 04:15:03.840
thinking slower, it's just that your mind will be less

1295
04:15:04.680 --> 04:15:16.239
clogged up with unnecessary negativity, because from now on, your

1296
04:15:16.399 --> 04:15:26.159
mind rejects negativity. From now on, you're going to start

1297
04:15:26.399 --> 04:15:42.719
noticing when negativity arises, and you can just say stop, stop,

1298
04:15:45.600 --> 04:15:52.319
and that negativity will turn around and leave you alone.

1299
04:16:00.319 --> 04:16:19.639
Stop and that negativity would disappear. And as you notice

1300
04:16:19.959 --> 04:16:28.280
that you feel way more relaxed than you probably expected,

1301
04:16:34.440 --> 04:16:44.000
you can now congratulate yourself because you're the person that

1302
04:16:44.159 --> 04:16:50.239
has done this. You are the one that has opened

1303
04:16:50.479 --> 04:16:58.159
your mind up to the simple facts that you can

1304
04:16:58.639 --> 04:17:03.239
feel more relaxed in your body and in your mind.

1305
04:17:09.440 --> 04:17:15.360
You've opened your mind up to the birthright of being

1306
04:17:15.399 --> 04:17:32.239
able to just fall asleep easily when you choose. And

1307
04:17:32.399 --> 04:17:39.360
that's a nice feeling. Don't you think it feels nice?

1308
04:17:39.479 --> 04:17:48.799
Doesn't it? To feel calm? All that healing energy is

1309
04:17:48.920 --> 04:17:59.760
spreading through your body and your mind to spend time,

1310
04:18:00.079 --> 04:18:10.840
And that a special place where negativity can no longer enter.

1311
04:18:17.280 --> 04:18:26.479
Negativity is banned, it's barred, it's not allowed Entryue doesn't

1312
04:18:26.760 --> 04:18:31.239
it doesn't. This doesn't deserve to be here, doesn't belong here.

1313
04:18:34.959 --> 04:18:49.840
Negativity has no place in your life, which makes room

1314
04:18:50.040 --> 04:19:21.000
for more comfort, more heathing, more relaxation, more peace. It

1315
04:19:21.079 --> 04:19:32.719
feels nice, doesn't it? Just the let go with everything.

1316
04:19:46.319 --> 04:19:50.760
I'm gonna count down now from twenty down to one.

1317
04:19:54.200 --> 04:20:00.719
You can continue to relax. If you choose, you can

1318
04:20:03.879 --> 04:20:14.360
drift to sleep with every number you hear me say,

1319
04:20:18.680 --> 04:20:26.040
you can fill twice as relaxed, or if you choose,

1320
04:20:26.200 --> 04:22:41.559
you can fill twice a sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,

1321
04:22:50.040 --> 04:23:35.879
five four. This is your time to just take a break,

1322
04:23:40.520 --> 04:23:51.600
your time to relax, to allow your mind to slow down,

1323
04:24:00.280 --> 04:24:14.360
to give yourself a permission to take a break from everything.

1324
04:24:19.200 --> 04:24:26.600
Endu're the only person that can make that decision. You're

1325
04:24:26.639 --> 04:24:34.000
the only person that can actually tell your mind to

1326
04:24:34.319 --> 04:24:58.399
just relax, to just take some time off so that

1327
04:24:58.559 --> 04:25:03.559
you can focus on your body, getting in touch with

1328
04:25:04.719 --> 04:25:21.040
how you feel physically and in the process of this

1329
04:25:21.399 --> 04:25:26.280
body scan where you focus on different parts of your body,

1330
04:25:32.719 --> 04:25:40.159
those parts that you focus on and observe even though

1331
04:25:40.319 --> 04:25:48.479
you're not purposely requesting for those parts of your body

1332
04:25:48.680 --> 04:25:57.159
to relax. It's kind of expected. You expect when you

1333
04:25:57.360 --> 04:26:10.399
listen to my voice to feel more relaxed naturally, because

1334
04:26:10.479 --> 04:26:20.280
when you're listening to me, your attention is focused on

1335
04:26:20.520 --> 04:26:32.000
my words, and as my words guide you to focus

1336
04:26:36.440 --> 04:26:51.280
on those parts of your body, your focus increases, which

1337
04:26:51.479 --> 04:27:07.440
actually calms your mind. And when your mind calms down,

1338
04:27:12.280 --> 04:27:34.360
your body relaxes. And when your body calms down, your

1339
04:27:34.520 --> 04:27:51.399
mind relaxes. And even though we've not really started the

1340
04:27:51.520 --> 04:28:04.200
focus on your body, you can already feel that healing

1341
04:28:04.479 --> 04:28:18.920
energy spreading through your body, pushing out stress and tension,

1342
04:28:23.079 --> 04:28:30.360
healing all the parts of your body, including your skin,

1343
04:28:31.520 --> 04:28:38.440
your bones, your blood, all of your organs inside your body,

1344
04:28:39.840 --> 04:28:46.600
all of the muscles, all of the fat, all of everything,

1345
04:28:48.479 --> 04:28:54.639
every hair on your body is filled with that healing energy.

1346
04:29:02.680 --> 04:29:18.440
And when your brain fills with that healing energy, the

1347
04:29:18.639 --> 04:29:43.040
feeling of comfort of relaxation increases, deeply increases in a

1348
04:29:43.159 --> 04:29:58.079
way that your mind starts to fill, perhaps bit drowsy

1349
04:30:03.319 --> 04:30:13.840
because it's not needed, and it may start to drift

1350
04:30:22.680 --> 04:30:29.319
if that's what's needed. So if you're listening to this

1351
04:30:31.399 --> 04:30:35.639
and what you need is deep relaxation, that's what you get.

1352
04:30:37.840 --> 04:30:44.719
If what you need is to fall asleep naturally and

1353
04:30:44.959 --> 04:30:53.479
easily as your mind drifts, that's also what will happen.

1354
04:30:59.200 --> 04:31:06.920
Because by pressing that play button on the podcast and

1355
04:31:07.239 --> 04:31:13.559
listening to me, you give permission for your body and

1356
04:31:13.680 --> 04:31:25.680
your mind. In fact, you give the command to your

1357
04:31:25.760 --> 04:31:37.079
body and your mind to relax deeply and to drift

1358
04:31:37.200 --> 04:31:46.120
off to sleep if that's what you want or need.

1359
04:31:53.799 --> 04:31:59.440
And as I focus on the different parts of your body,

1360
04:32:04.440 --> 04:32:13.239
you may start to just drift. And then you come

1361
04:32:13.360 --> 04:32:18.600
back again and you hear me talking, and I'm focusing

1362
04:32:18.760 --> 04:32:27.200
on a different part of your body, and you may

1363
04:32:29.280 --> 04:32:38.319
find yourself drifting. You don't realize you're drifting until you

1364
04:32:38.520 --> 04:32:46.840
stop drifting and you're alert again to my voice. Focusing

1365
04:32:48.040 --> 04:32:52.799
on a different part of your body starts to relax

1366
04:32:53.000 --> 04:33:05.680
even deeper, because that drifting, it's basically you already into

1367
04:33:05.840 --> 04:33:16.639
sleep zone. And the more you drift, the longer you drift,

1368
04:33:18.119 --> 04:33:28.799
and the longer you drift, eventually that drifting continues into sleep,

1369
04:33:33.799 --> 04:33:38.680
and that's the last you remember until you wake up

1370
04:33:43.119 --> 04:33:48.240
in your own time when you experience the right amount

1371
04:33:48.360 --> 04:33:57.240
of sleep for you. Because when you do, and if

1372
04:33:57.279 --> 04:34:11.560
you do fall asleep, it's extremely pleasant, so relaxing, so deep,

1373
04:34:13.080 --> 04:34:33.439
healing sleep. It feels so nice to relax into your

1374
04:34:33.520 --> 04:34:43.040
own body and mind as you feel that heathing energy

1375
04:34:43.119 --> 04:34:56.040
is spreading through it, relaxing us so deeply, relaxing U

1376
04:34:56.639 --> 04:35:13.639
so so deep. We start to focus on your eyes,

1377
04:35:21.560 --> 04:35:44.200
moving down to your jaw, down to your neck, your shoulders,

1378
04:35:51.880 --> 04:36:39.159
arms and fingers, your chest and stomach, your back, your spine,

1379
04:36:46.479 --> 04:37:36.360
you itaps, your legs, your feet, your toes, and then feeding, feeting,

1380
04:37:37.279 --> 04:37:49.599
spreading and growing inside your body, feeling you up. Now

1381
04:37:53.000 --> 04:38:02.919
let's focus again. Are parts of your body? Focus in

1382
04:38:03.080 --> 04:38:14.080
this time on your forehead, Now on your mouth, your lips,

1383
04:38:16.119 --> 04:38:35.200
your tongue, the whole of your mouth. Focus in on

1384
04:38:35.360 --> 04:38:45.599
your fingers. Maybe you could move your fingers a little bit.

1385
04:38:45.919 --> 04:39:01.400
You can focus on each one individually, both hands, and

1386
04:39:01.520 --> 04:39:04.400
even though if you focus on both of your hands

1387
04:39:05.319 --> 04:39:15.279
now they almost seem to just melt into one. Where

1388
04:39:15.479 --> 04:39:19.200
is your right hand? Start in your left hand end,

1389
04:39:22.759 --> 04:39:34.240
almost as if we're just mixed together. Now focusing on

1390
04:39:34.319 --> 04:40:02.240
your knees, just noticing how your knees fell. Now focusing

1391
04:40:02.799 --> 04:40:15.200
on your elbows, focusing on both of your elbows. Just

1392
04:40:15.439 --> 04:40:52.520
observing the feeling of your elbows now focusing observing the

1393
04:40:52.680 --> 04:41:08.400
back of your neck, feeding the energy the back of

1394
04:41:08.479 --> 04:42:00.639
your neck, obsurving from ankles. Being aware of physical since shoes.

1395
04:42:01.919 --> 04:42:02.919
You and crews.

1396
04:43:02.880 --> 04:43:21.799
Noticin now your toes on both of your feet, being

1397
04:43:22.080 --> 04:44:17.479
aware how your toast feel right now, notice sin how

1398
04:44:17.680 --> 04:45:07.080
your entire body feels, noticing your mind feels now, letting go,

1399
04:45:15.840 --> 04:45:57.240
letting go, letting go everything, letting go, letting go, letting

1400
04:45:57.919 --> 04:46:24.560
go everything everything. I'm going to start now, and I

1401
04:46:24.560 --> 04:46:26.680
would like you just, first of all, just to see

1402
04:46:26.720 --> 04:46:34.919
yourself lying down on that message table, lying on your front.

1403
04:46:36.159 --> 04:46:44.119
Your head is supported, your arms are supported, and you

1404
04:46:44.200 --> 04:46:50.880
feel comfortable and breathing. It's really easy, and you feel

1405
04:46:54.360 --> 04:46:57.360
you feel confident in how you look as well. So

1406
04:46:57.799 --> 04:47:01.959
there's none of that issue of body problems or shyness

1407
04:47:02.840 --> 04:47:10.959
because I'm a professional and this is a therapy session,

1408
04:47:11.799 --> 04:47:19.720
so none of that stuff matters whatsoever. This is about you.

1409
04:47:22.599 --> 04:47:28.319
This is about how you feel and how you can

1410
04:47:29.799 --> 04:47:35.439
enjoy that sense of comfort and relaxation that comes from

1411
04:47:36.840 --> 04:47:43.000
letting go and allowing my hands, my fingers to relax

1412
04:47:43.119 --> 04:47:54.080
you by a messageant your body. So I want to

1413
04:47:54.159 --> 04:47:59.279
start off just by placing my hands on the back

1414
04:47:59.319 --> 04:48:04.000
of your head, just gently, just so you can feel

1415
04:48:04.159 --> 04:48:12.599
what my hands feel like really on you, so you

1416
04:48:12.680 --> 04:48:14.919
can maybe feel the warmth of my hands on the

1417
04:48:15.000 --> 04:48:20.319
back of your head. And with my hands to the

1418
04:48:20.439 --> 04:48:24.639
side of your head, not pressing, but just holding there

1419
04:48:24.759 --> 04:48:30.599
very gently, maybe over your ears, and a little bit

1420
04:48:30.680 --> 04:48:35.279
on your face, just so you can feel my hands

1421
04:48:37.360 --> 04:48:50.400
so you can become accustomed to them. And now put

1422
04:48:50.479 --> 04:48:52.880
my hands on the back of your head again and

1423
04:48:53.080 --> 04:49:00.240
gently let them slide down onto the back of your neck. Yah,

1424
04:49:07.639 --> 04:49:17.560
you can feel my hands gently stroking the back of

1425
04:49:17.680 --> 04:49:24.200
your neck to start with, just so you can get

1426
04:49:24.360 --> 04:49:28.840
used to the feeling with my hands on your skin,

1427
04:49:29.479 --> 04:49:38.000
get accustomed to realize that you're safe and it's all good,

1428
04:49:38.319 --> 04:49:47.880
it's all fine. And I'm going to start gently messaging

1429
04:49:48.680 --> 04:50:05.520
the muscles in the back of your neck with both hands. Now,

1430
04:50:05.599 --> 04:50:11.840
this is a very trusting situation really, because our necks

1431
04:50:11.880 --> 04:50:16.240
are so fragile and to have someone have their hands

1432
04:50:16.880 --> 04:50:21.919
around your neck in that way can sometimes be problematic

1433
04:50:22.000 --> 04:50:27.599
for people, which is why massages are quite good because

1434
04:50:27.599 --> 04:50:36.200
it allows you to relax and to get in touch

1435
04:50:36.439 --> 04:50:53.319
with trust to feel peaceful and calm, and there's a

1436
04:50:53.439 --> 04:51:02.119
massage the sides of your neck gently moving from the

1437
04:51:02.200 --> 04:51:06.040
bottom of your neck. It would be sort of near

1438
04:51:06.080 --> 04:51:09.360
where your shoulders start, I guess, all the way up

1439
04:51:11.439 --> 04:51:16.919
to your jaw, your ears, kind of area. That side

1440
04:51:16.959 --> 04:51:21.959
of your neck, of course is a lot longer than

1441
04:51:22.319 --> 04:51:38.360
the front of your neck. The message in the back

1442
04:51:38.439 --> 04:51:47.040
of your neck, especially that area where perhaps we hold tension,

1443
04:51:51.279 --> 04:51:55.840
and as that area's message, you can actually feel a

1444
04:51:55.959 --> 04:52:03.959
sense of release in the back of your neck, and

1445
04:52:04.119 --> 04:52:09.360
maybe you can breathe it out as well. Notice how

1446
04:52:09.439 --> 04:52:22.680
it feels. Notice how you feel. Then moving down to

1447
04:52:22.840 --> 04:52:28.439
that area between your neck and your shoulders, that muscle area,

1448
04:52:31.159 --> 04:52:38.599
starting to message that area on both sides. I mean,

1449
04:52:38.639 --> 04:52:40.959
this would be the area that a lot of people

1450
04:52:41.000 --> 04:52:43.880
would message if they were going to give you like

1451
04:52:44.000 --> 04:52:49.880
a shoulder message. Even that's not technically the shoulders, but

1452
04:52:50.040 --> 04:52:54.279
it's all the muscles that lead to the shoulders from

1453
04:52:54.360 --> 04:53:00.720
the neck and again that can hold tension and stress.

1454
04:53:01.959 --> 04:53:06.959
And when massaged sometimes a nice deep message is useful,

1455
04:53:10.040 --> 04:53:25.439
and you decide how deep that message is and just

1456
04:53:25.639 --> 04:53:32.560
allow my knuckles just to dig in to get to

1457
04:53:32.720 --> 04:53:42.720
those muscles. And to realy relaxed all the time being

1458
04:53:43.000 --> 04:54:00.520
firm yet gentle with you and just stroking down the

1459
04:54:00.720 --> 04:54:09.240
area to your actual shoulders, moving to the muscles of

1460
04:54:09.319 --> 04:54:20.439
your shoulders, and maybe initially just pulling up the shoulders

1461
04:54:20.479 --> 04:54:23.799
a little bit off the table, just to give you

1462
04:54:23.919 --> 04:54:34.319
a little bit of a stretch, but very gently. And

1463
04:54:34.400 --> 04:54:36.919
you've got the muscles at the front of your shoulders,

1464
04:54:37.680 --> 04:54:48.639
the sides and the back. Again, this is a part

1465
04:54:48.840 --> 04:54:54.200
that can really take quite a bit of pressure, quite

1466
04:54:54.240 --> 04:55:02.279
a bit of needing if if you wish to really

1467
04:55:04.159 --> 04:55:09.599
release the tension to really get into those muscles, and

1468
04:55:13.040 --> 04:55:16.360
you can let your fingers in there make you feel

1469
04:55:16.599 --> 04:55:24.639
really nice. Sometimes just being stroked gently or being massaged

1470
04:55:26.080 --> 04:55:34.759
quite strongly, it can all be beneficial to the relaxation

1471
04:55:39.880 --> 04:55:52.919
of the muscles in your shoulders. Now to move down

1472
04:55:53.040 --> 04:56:03.599
your arms, do one arm at a time, starting with

1473
04:56:03.720 --> 04:56:14.000
your right arm. Well I do is I just lift

1474
04:56:14.080 --> 04:56:17.000
your arm up, just hold it to the side of

1475
04:56:17.119 --> 04:56:25.240
you that world still be attached, and I just message

1476
04:56:26.720 --> 04:56:39.439
the tops of your arms all the way down to

1477
04:56:39.599 --> 04:57:06.439
your forearms into your wrists, gently massaging that part. The

1478
04:57:06.599 --> 04:57:10.040
softer part, which is the under part of the arm,

1479
04:57:13.159 --> 04:57:16.880
which leads to the crease in your elbow the inside.

1480
04:57:18.319 --> 04:57:32.639
It's much more sensitive skin. Sometimes just having that stroked,

1481
04:57:35.840 --> 04:57:51.400
I feel really nice, pleasurable and relaxing. Now moving down

1482
04:57:52.799 --> 04:58:05.279
to your right hand, holding your hand in both of

1483
04:58:05.400 --> 04:58:15.080
my hands, just pressing gently on the back of your

1484
04:58:15.200 --> 04:58:26.639
hand and stretching your fingers ever slightly at the same time,

1485
04:58:28.840 --> 04:58:41.919
pressing down and massaging each finger, and then starting to

1486
04:58:42.119 --> 04:58:53.400
massage the palms of the hand. Just turning the hand gently,

1487
04:58:55.200 --> 04:59:05.439
stretching it gently, and actually having your handheld can really

1488
04:59:05.560 --> 04:59:13.040
be an emotional experience sometimes even if it is a stranger.

1489
04:59:15.040 --> 04:59:18.680
So when you don't know very well, like a massage

1490
04:59:19.000 --> 04:59:32.479
person or a therapist, maybe because it's intimate and you

1491
04:59:32.560 --> 04:59:45.319
can feel nice, you can feel safe. And as I

1492
04:59:45.439 --> 04:59:54.040
put that right arm back down where it was, you're

1493
04:59:54.040 --> 04:59:59.680
gonna do the same with your left arm, because that

1494
05:00:00.360 --> 05:00:09.959
the same massage in the muscles your arm all the

1495
05:00:10.040 --> 05:00:18.520
way down to your rest, stroking the inside of your arm,

1496
05:00:24.040 --> 05:00:37.520
just being gentle or as firm as you require, and

1497
05:00:37.639 --> 05:00:53.919
then massaging your left hand, stretching the fingers gently, massage

1498
05:00:54.000 --> 05:01:10.159
in the palm of your left hand. You feel so

1499
05:01:13.080 --> 05:01:38.720
so relaxing, so comforting, and I just wrest your left down,

1500
05:01:38.919 --> 05:01:53.000
back down. Start to message your back, the biggest part

1501
05:01:53.080 --> 05:02:04.520
of your body, starting at the top, starting again where

1502
05:02:04.560 --> 05:02:08.439
we already been, the area at the top in between

1503
05:02:08.520 --> 05:02:15.360
his shoulders k near your neck. Going back, a massage

1504
05:02:15.400 --> 05:02:26.880
in that area again, but this time moving downwards, taking

1505
05:02:26.959 --> 05:02:35.159
a downward stroke to the middle of your back, working

1506
05:02:35.360 --> 05:02:43.080
from the outside inwards. It's a massage in the your back,

1507
05:02:43.240 --> 05:02:55.000
but the the outsides of your back, the parts where

1508
05:02:55.000 --> 05:03:07.840
your arms would maybe rest against, almost the path that

1509
05:03:08.000 --> 05:03:21.159
connects your front to your back, and just messaging down

1510
05:03:23.360 --> 05:03:32.680
firmly but gently, as firm as you want, moving down

1511
05:03:32.880 --> 05:03:36.520
and moving across a little bit, and moving all the

1512
05:03:36.599 --> 05:03:44.479
way down again, be very gentle yet firm as you choose.

1513
05:03:50.880 --> 05:03:55.520
Eventually we get to the spine. We can massage the

1514
05:03:55.720 --> 05:03:59.840
muscles and either side of your spine from the top

1515
05:04:00.000 --> 05:04:06.000
of your neck all the way down to your lower back.

1516
05:04:12.240 --> 05:04:18.319
We can do that a few times. Sometimes people would

1517
05:04:18.400 --> 05:04:27.200
use the knuckle or the two fingers and just go

1518
05:04:27.400 --> 05:04:32.720
either side of the spine, almost just push down, go

1519
05:04:32.880 --> 05:04:34.959
all the way down to the bottom of the spine,

1520
05:04:36.599 --> 05:04:46.279
each time releasing tension and opening up the body, stretching

1521
05:04:47.439 --> 05:04:54.360
your body so that you feel more relaxed but at

1522
05:04:54.400 --> 05:05:10.680
the same time rejuvenated. And now I'm going to move

1523
05:05:10.840 --> 05:05:19.119
to one side, to your right side, and from the

1524
05:05:19.200 --> 05:05:24.720
bottom of your ribs to your pelvis, I'm going to

1525
05:05:24.799 --> 05:05:31.479
massage that area of your back. I'll stretch over the

1526
05:05:31.560 --> 05:05:36.319
other side and I will pull the muscles gently and

1527
05:05:36.560 --> 05:05:41.560
massage and push from one end that side or right

1528
05:05:41.680 --> 05:05:46.400
to my side. It's in the middle of fact to

1529
05:05:46.439 --> 05:05:51.639
where your spine is massaging that side of your spine

1530
05:05:53.279 --> 05:05:58.479
the opposite side to where I'm standing. It's almost like

1531
05:05:58.720 --> 05:06:06.720
kneading bread. There's a big area which is firm yet

1532
05:06:07.720 --> 05:06:16.599
lots there to message. Potentially one of the most important

1533
05:06:16.639 --> 05:06:23.799
places to actually have a message because you really feel it.

1534
05:06:25.720 --> 05:06:30.720
You really feel the release and the pleasure of having

1535
05:06:30.840 --> 05:06:38.319
your lower back massaged. It releases so much from your

1536
05:06:38.360 --> 05:06:48.439
body that's not useful, starting a healing process which will

1537
05:06:48.479 --> 05:07:01.560
continue long after this recording is over. The message in

1538
05:07:01.639 --> 05:07:04.799
this part of your body no only feels really good

1539
05:07:05.520 --> 05:07:10.560
for you, it's actually fun to do because it is,

1540
05:07:11.080 --> 05:07:16.119
as I said, like kneading bread. It's a part that

1541
05:07:16.200 --> 05:07:21.400
you can really get hold of and really massage deeply.

1542
05:07:23.720 --> 05:07:33.639
If that's your choice. And then I'm going to move

1543
05:07:33.759 --> 05:07:36.080
over to the other side of your body and do

1544
05:07:36.240 --> 05:07:45.159
the same with the opposite part of your lawer back,

1545
05:07:47.720 --> 05:07:56.400
kneading and messaging from your sides all the way to

1546
05:07:56.520 --> 05:08:04.000
the middle of your back where your spine is pressing

1547
05:08:04.360 --> 05:08:14.799
and kneading, firm and gentle at the same time. It

1548
05:08:15.080 --> 05:08:27.240
feels so releasing this mixture of pleasure, comfort, release, calmness,

1549
05:08:27.639 --> 05:08:39.279
relaxation or mixed together. Plus there's that feeling from your

1550
05:08:39.360 --> 05:08:44.479
stomach as it's been stretched. Even though you're in your

1551
05:08:44.560 --> 05:08:48.880
stomach now, you can feel it being stretched because that

1552
05:08:49.040 --> 05:09:00.439
whole area is connected to your stomach. Now we're going

1553
05:09:00.479 --> 05:09:05.400
to move or move further up to your top of

1554
05:09:05.479 --> 05:09:11.759
your body, and we did the same this time, starting

1555
05:09:13.119 --> 05:09:19.360
with your upper back. Put my hands forward over and

1556
05:09:19.560 --> 05:09:26.919
mess massage in that area up to your spine, from

1557
05:09:26.959 --> 05:09:31.119
the side of your body up to your spine. So

1558
05:09:31.279 --> 05:09:37.599
some of that massage area, the muscle tissue or whatever

1559
05:09:37.799 --> 05:09:43.520
fatty tissue even will be possibly from your chest. There's

1560
05:09:43.560 --> 05:09:50.560
all connected, the chest and the back connect together. I'm

1561
05:09:50.599 --> 05:09:53.799
going to be massaging and just pulling some of that

1562
05:09:54.040 --> 05:10:01.720
skin from your side up and massage in that area

1563
05:10:04.720 --> 05:10:08.840
of your upper back all the way to your spine,

1564
05:10:13.240 --> 05:10:15.479
and then I'll move down a bit and I'll continue

1565
05:10:16.119 --> 05:10:18.880
with the middle of your back, doing exactly the same

1566
05:10:19.000 --> 05:10:36.560
thing as gentle as deep as you choose. Now, I'll

1567
05:10:36.639 --> 05:10:40.720
move or the other side again and do the exact

1568
05:10:40.919 --> 05:10:44.639
same thing with the top of your back on the

1569
05:10:44.720 --> 05:10:54.279
other side, from pretty much underneath your arm area really

1570
05:10:59.639 --> 05:11:09.880
to your spine, and then continuing that all the way down,

1571
05:11:11.680 --> 05:11:28.520
including your lower your middle of your back. I'm gonna

1572
05:11:29.279 --> 05:11:35.840
go to your thighs, the backs of your thighs and

1573
05:11:36.000 --> 05:11:43.200
the sides of your thighs, starting with your right leg

1574
05:11:45.400 --> 05:11:52.240
and a sage in the back and the sides of

1575
05:11:52.360 --> 05:12:00.560
your thighs gently and firmly. There's a lot of muscle there.

1576
05:12:01.599 --> 05:12:04.319
It's an area that can be very tense at times

1577
05:12:05.040 --> 05:12:08.360
and maybe needs a little bit more pressure than the

1578
05:12:08.439 --> 05:12:16.360
rest of the body that's up to you. You can

1579
05:12:16.479 --> 05:12:23.159
gently stroke the back of your legs where you know,

1580
05:12:23.799 --> 05:12:29.919
opposite your knee joint or underneath your knee joint, very sensitive,

1581
05:12:30.159 --> 05:12:42.799
gentle area. And then working down to your calf muscles,

1582
05:12:45.720 --> 05:12:52.080
massage in your calf muscles thoroughly and deeply, if you choose,

1583
05:12:55.560 --> 05:13:12.479
using both hands, h fingers digging deep to your ankles,

1584
05:13:14.759 --> 05:13:20.360
in the back of your back of your ankles, just

1585
05:13:20.680 --> 05:13:32.279
gently message in that area, maybe lifting the leg and

1586
05:13:33.159 --> 05:13:56.319
stretching a little bit. Moving to the right foot, massage

1587
05:13:56.400 --> 05:14:05.560
in the bottom of your fat and the sides of

1588
05:14:05.680 --> 05:14:16.919
your feet gently but firm enough so they don't tickle,

1589
05:14:22.439 --> 05:14:27.919
and just allow the pleasure that you get from heaving

1590
05:14:28.000 --> 05:14:37.400
your feet massaged to just overtake you as I continue

1591
05:14:37.520 --> 05:14:44.080
to message your feet, the bottoms of your feet, the sides,

1592
05:14:46.720 --> 05:14:52.439
your arches, your heel. You can put a lot of

1593
05:14:52.520 --> 05:14:58.400
pressure into your heel and it feels amazing, Yet the

1594
05:14:58.599 --> 05:15:06.680
arches need to be a bit more gentle. Stretching your

1595
05:15:06.840 --> 05:15:13.279
toes gently and massage in the bottoms of your toes

1596
05:15:14.000 --> 05:15:29.319
with my fingers, each one individually. Moving over to the

1597
05:15:29.479 --> 05:15:38.880
left leg to do exactly the same thing. Starting at

1598
05:15:38.919 --> 05:15:43.319
the top of the thighs, work in the back of

1599
05:15:43.400 --> 05:15:51.000
the thighs and the sides, massaging deeply and gently the

1600
05:15:51.159 --> 05:16:05.159
whole area, working all the way down. And this is

1601
05:16:05.240 --> 05:16:11.400
an area that maybe you could like to spend more

1602
05:16:11.520 --> 05:16:20.119
time relaxing and massaging. So perhaps if you wanted like

1603
05:16:20.200 --> 05:16:25.520
a bigger future recording wants spend more time on one

1604
05:16:25.639 --> 05:16:37.479
particular area. As you move down to your calf muscles,

1605
05:16:43.439 --> 05:16:56.840
massage and your calf muscles firmly and gently, moving down

1606
05:16:59.159 --> 05:17:05.439
your rain cool into your feet, Massage in the backs

1607
05:17:05.479 --> 05:17:15.520
of your feet, the bottoms of your feet, stretching your

1608
05:17:15.639 --> 05:17:22.520
toes and massage in each toe individually. And the feeling

1609
05:17:22.680 --> 05:17:27.880
of pleasure and release that you experience when your having

1610
05:17:28.639 --> 05:17:50.119
your feet massaged feels really good. Now should turn over

1611
05:17:50.360 --> 05:18:01.200
in your mind. Laying on your back, I'm just going

1612
05:18:01.279 --> 05:18:14.400
to start again for your neck area in your shoulders,

1613
05:18:18.439 --> 05:18:28.840
just to get back in touch with that area and

1614
05:18:29.000 --> 05:18:40.639
lets you move up. I can clean my hands, make

1615
05:18:40.680 --> 05:18:44.240
them more fresh, because now I'm going to message your

1616
05:18:44.360 --> 05:19:00.759
face gently, starting off with your forehead. Your eyes the closed,

1617
05:19:00.919 --> 05:19:06.479
and I can just stretch your eyes a little bit,

1618
05:19:07.520 --> 05:19:18.560
pushing up on your eyebrows and just massaging around your scalp,

1619
05:19:24.279 --> 05:19:33.759
massaging down your cheeks, around your ears, into your chaw,

1620
05:19:34.959 --> 05:19:53.520
gently the sides of your neck, your chin m hm,

1621
05:19:57.360 --> 05:20:05.040
and just moving down from your neck down to your chest,

1622
05:20:08.840 --> 05:20:12.880
starting by massage in the very top of your chest

1623
05:20:16.680 --> 05:20:21.919
where the collar bone is. Either side of the collarbone,

1624
05:20:30.400 --> 05:20:33.599
and then just message in the hole of the chest,

1625
05:20:42.840 --> 05:20:54.840
moving the chest around, because it's quite a large area,

1626
05:20:56.799 --> 05:21:04.240
you can move from one side to the next, moving

1627
05:21:04.639 --> 05:21:15.599
my hands underneath pretty much where your arms are, stretching up,

1628
05:21:17.799 --> 05:21:20.840
stretching some of the muscles of your back in the process,

1629
05:21:26.119 --> 05:21:34.759
moving up over your chest, and they're moving down again

1630
05:21:47.400 --> 05:21:52.200
and then allowing my hands they just massage gently and

1631
05:21:52.479 --> 05:21:59.200
slide down towards your stomach, starting in the middle of

1632
05:21:59.319 --> 05:22:08.880
your chest, and then gradually my hands moving apart and

1633
05:22:09.200 --> 05:22:19.200
massaging and sliding at the same time, moving down to

1634
05:22:19.400 --> 05:22:35.040
just below your rib cage, moving down, then massaging up again,

1635
05:22:37.880 --> 05:22:45.759
giving your chest all the attention that it needs to

1636
05:22:45.959 --> 05:22:58.159
feel completely relaxed. Remembering that I'm also going to be

1637
05:22:58.279 --> 05:23:04.279
focusing on your sides as well, an area that really

1638
05:23:04.560 --> 05:23:12.159
doesn't get much attention but feels really good when it's massaged.

1639
05:23:17.080 --> 05:23:21.080
Just stroking my hands down the sides of your body,

1640
05:23:24.880 --> 05:23:28.279
just below your arms, all the way down to your hips.

1641
05:23:37.959 --> 05:23:43.799
Now moving to your stomach area. I'm going to stand

1642
05:23:43.959 --> 05:23:46.599
one side of you like I did when I did

1643
05:23:46.680 --> 05:23:52.919
your lower back. I'm gonna do a similar process of

1644
05:23:53.159 --> 05:24:07.959
just stretching the muscles from your side, gently massaging from

1645
05:24:08.000 --> 05:24:12.119
one side to the next, move in.

1646
05:24:14.680 --> 05:24:18.840
A whole area from below your ribs all the way

1647
05:24:18.959 --> 05:24:29.799
down to below your belly button, and then move around

1648
05:24:29.880 --> 05:24:32.560
to the other side of you and repeat that.

1649
05:24:39.159 --> 05:24:53.159
Process of relaxing deeply, calmly. You feel loose, you feel free.

1650
05:24:55.560 --> 05:25:00.240
And it's something about having your stomach massage that's from

1651
05:25:00.599 --> 05:25:07.799
any other part, because we do have a tendency of

1652
05:25:07.959 --> 05:25:13.119
holding a different kind of stress in our stomach that

1653
05:25:13.240 --> 05:25:21.680
we may not be aware of. As a now message

1654
05:25:21.759 --> 05:25:31.240
your stomach in front of your stomach, making circles around

1655
05:25:31.560 --> 05:25:46.759
your belly button, anything going the other way around. There's

1656
05:25:46.799 --> 05:25:53.119
a gentleness and a freedom that comes from feeling how

1657
05:25:53.200 --> 05:26:03.319
you're feeling. As a Now, move down the tops of

1658
05:26:03.439 --> 05:26:10.240
your thighs, the muscles, massaging them, and I can do

1659
05:26:10.439 --> 05:26:19.720
this two legs at the same time, pressing down, massaging

1660
05:26:20.200 --> 05:26:25.799
deeply those muscles in your thighs at front of your thighs,

1661
05:26:31.240 --> 05:26:36.799
and moving down to your knees, gently massaging your knees,

1662
05:26:42.040 --> 05:26:48.119
sliding down your shins, putting pressure on either side of

1663
05:26:48.200 --> 05:27:01.279
your shin gently softly but firmly, moving down onto your ankles,

1664
05:27:06.200 --> 05:27:15.840
stroking the tops of your feet, and then with each

1665
05:27:17.200 --> 05:27:22.639
foot in each hand, just gently messaging the whole of

1666
05:27:22.720 --> 05:27:31.520
the foot, the top, the bottom, your heel, your ankle,

1667
05:27:32.360 --> 05:27:44.000
your toes, messaging every part of your feet. It feels

1668
05:27:44.080 --> 05:27:55.639
so good. Just let go and enjoy the process. Enjoy

1669
05:27:59.159 --> 05:28:14.560
feeling so deeply relaxed, so much comfort, and so many

1670
05:28:14.799 --> 05:28:31.080
feelings that come just from touching your skin. And you

1671
05:28:31.240 --> 05:28:37.439
can just lie there for as long as you choose,

1672
05:28:41.400 --> 05:28:53.240
enjoying the feeling of deep comfort from being massaged by me.

1673
05:29:00.400 --> 05:29:22.360
Enjoy fear deeply. Right, And all we're gonna do is

1674
05:29:26.000 --> 05:29:42.479
blow out some candles. In your mind, there are going

1675
05:29:42.560 --> 05:29:52.919
to be a hundred candles, and you're going to blow

1676
05:29:53.119 --> 05:30:03.479
each one out individually, one by one, starting at one hundred.

1677
05:30:04.599 --> 05:30:11.919
As I count down all the way down to one,

1678
05:30:16.439 --> 05:30:25.360
and each time I say a number, you can imagine

1679
05:30:25.400 --> 05:30:31.840
that candle in front of you, and I'd like you

1680
05:30:32.000 --> 05:30:47.479
to actually physically gently blow that candle out, just.

1681
05:30:51.200 --> 05:30:51.240
This.

1682
05:30:51.360 --> 05:30:59.560
It's not big blow, it's just a gentle m and

1683
05:30:59.720 --> 05:31:09.319
that candle will extinguish. And then I'll say the next

1684
05:31:09.439 --> 05:31:17.880
number as we move down, and you can just h

1685
05:31:20.000 --> 05:31:29.000
blow that one out as well. And as we move

1686
05:31:29.400 --> 05:31:40.439
down the numbers, you'll find yourself feeding more and more relaxed.

1687
05:31:43.439 --> 05:31:49.439
If you need to sleep. You'll also find yourself becoming

1688
05:31:51.200 --> 05:32:02.080
incredibly tired and sleepy. In fact, you may hm struggle

1689
05:32:04.840 --> 05:32:17.799
to blow out all one hundred of these candles. As

1690
05:32:17.880 --> 05:32:36.040
you feel more and more deeply relaxed, more and more

1691
05:32:40.119 --> 05:32:55.840
deeply tired, And the further you go down, the more

1692
05:32:57.520 --> 05:33:09.720
your mind starts to drift. You may find that you

1693
05:33:11.080 --> 05:33:24.560
stop listening to me after a while. And even though

1694
05:33:24.680 --> 05:33:33.360
there may be background sounds where you are, you'll be

1695
05:33:33.439 --> 05:33:48.599
aware of those sounds at the moment, be may start

1696
05:33:48.959 --> 05:34:04.279
to just not even notice them at all, because they're unimportant.

1697
05:34:12.279 --> 05:34:17.479
Where I am, I've got the sounds of the birds,

1698
05:34:19.360 --> 05:34:25.000
there's horrors, the pigeon who likes to say hello sometimes,

1699
05:34:27.919 --> 05:34:36.279
and there's the odd plane that goes by, maybe traffic

1700
05:34:36.639 --> 05:34:51.439
and trains in the distance, But none of that seems important. Whatsoever?

1701
05:34:56.119 --> 05:35:10.720
Are candles you blow out less important? Anything is more

1702
05:35:11.080 --> 05:35:22.919
candles you blow out. The further seemed to move away

1703
05:35:28.880 --> 05:35:42.200
from sounds and from general date days. Stuff seems to

1704
05:35:42.560 --> 05:35:59.439
just move away on its own. You feel more calma

1705
05:36:03.159 --> 05:36:21.200
with every candle you blow out. Did the next number?

1706
05:36:24.040 --> 05:36:33.560
Do you hear me say? And then you blow that

1707
05:36:33.919 --> 05:37:00.599
candle out too, Yeah, So easy, so simple. We're gonna

1708
05:37:00.959 --> 05:37:14.799
start by introducing the first candle, which is a hundred

1709
05:37:19.200 --> 05:37:34.080
first candles one hundred. When you blow that candle out,

1710
05:37:40.880 --> 05:37:53.560
you'll find immediately a slight change in how you feel,

1711
05:37:58.759 --> 05:38:07.000
as well as a real sense of positivity growing within you,

1712
05:38:13.080 --> 05:38:43.119
relaxation and sleepiness expanding. Starting with one hundred blow out

1713
05:38:43.200 --> 05:39:24.080
back candle now h M HM night nine, Candle ninety eight,

1714
05:39:44.599 --> 05:41:02.200
candle ninety seven, I Like to See and ninety five,

1715
05:41:17.720 --> 05:42:47.799
hand ninety four, candle ninety three and ninety two and

1716
05:42:56.680 --> 05:44:08.560
ninety one, ten to ninety and eighty two nine and

1717
05:44:16.840 --> 05:47:19.279
grit eight and eighties candle eighties eight five, fo.

1718
05:47:35.200 --> 05:47:47.040
En n.

1719
05:48:00.360 --> 05:51:20.319
Eighty two and two one y seventeen nine, candle seventy eight,

1720
05:51:29.200 --> 05:52:31.840
candle seventy seven, candle seventy six, candle seventy five, candle

1721
05:52:34.639 --> 05:53:31.799
seventy four, candle seventy three, candle seventy two, candle seventy one,

1722
05:53:52.520 --> 05:54:48.040
candle seventy one, handle seventy and do sixty nine, candle

1723
05:54:52.000 --> 05:55:42.279
sixty eight, candle sixty seven, candle sixty five, candle sixty four,

1724
05:56:00.599 --> 05:56:43.799
mm HM, candle sixty four, candle sixty three, candle sixty two,

1725
05:56:56.279 --> 05:58:45.040
and sixty one candle sixty and fifty nine, handle fifty eight, candle,

1726
05:58:48.799 --> 06:00:15.159
fifty seven, candle, fifty six, candle fifty five, candle fifty four,

1727
06:00:37.400 --> 06:02:03.680
handle fifty three, fen fifty two fifty two, hand to

1728
06:02:06.799 --> 06:03:40.919
fifty two candle fifty one candle fifty candle foty nine

1729
06:04:11.439 --> 06:06:03.200
candle forty eight candle forty seven candle forty six, candle

1730
06:06:06.599 --> 06:08:00.520
forty five and forty two candle. Who do you handle

1731
06:08:05.439 --> 06:10:05.919
forty candle thirty nine and thirty eight can do thirty seven,

1732
06:10:45.000 --> 06:12:18.319
can do thirty five, two thirty four, handle thirty three,

1733
06:12:50.959 --> 06:15:45.520
handle thirty one chandle thirty candle twenty eighteen nine candle,

1734
06:15:49.599 --> 06:18:15.959
twenty eighth and twenty seven, twenty six can do twenty five,

1735
06:18:54.439 --> 06:20:21.639
can t willy four, end the twenty thre and twin

1736
06:20:22.200 --> 06:22:20.080
deep two and twenty you want and to winty en

1737
06:22:45.040 --> 06:26:48.959
can do ninety chendle, seventeen chen sixteen, chancel four, ten

1738
06:26:53.560 --> 06:31:25.279
tull wo and eleven hey shame nine and eight s

1739
06:31:29.080 --> 06:33:54.119
six Jim can do fo, can do.

1740
06:34:08.639 --> 06:35:02.479
Hia T.

1741
06:35:08.240 --> 06:36:18.080
Two two or let go of all of those thoughts, worries,

1742
06:36:18.360 --> 06:36:24.479
concerns about the past, thoughts about the future, and even

1743
06:36:25.959 --> 06:36:30.319
things you've been thinking about today, Just let it all

1744
06:36:30.400 --> 06:36:36.599
go because none of it is useful in this moment.

1745
06:36:41.520 --> 06:36:56.919
This is your opportunity to just focus on feeling relaxed,

1746
06:37:01.200 --> 06:37:07.639
allowing yourself to get in touch with that natural sense

1747
06:37:09.720 --> 06:37:17.840
of peace that we all have within us. It's available

1748
06:37:17.919 --> 06:37:22.759
for everyone. It just sometimes takes a little bit of

1749
06:37:22.880 --> 06:37:30.279
effort to set up the right time and place in

1750
06:37:30.560 --> 06:37:36.759
order for you to just let go. Because when you

1751
06:37:37.000 --> 06:37:44.759
do decide to let go and relax, that's what your

1752
06:37:44.799 --> 06:37:53.520
body starts to do because you've chosen, You've chosen to

1753
06:37:53.959 --> 06:38:00.040
just allow your body to unwind and your mind and

1754
06:38:00.639 --> 06:38:08.560
starts to slow down. And it's a nice feeling. It's

1755
06:38:08.599 --> 06:38:12.759
a nice feeling at the beginning, just to know that

1756
06:38:12.919 --> 06:38:23.319
you have chosen to decide to relax deeply, and because

1757
06:38:23.520 --> 06:38:29.479
you've made that decision, your body will just follow suit.

1758
06:38:32.040 --> 06:38:36.680
Because sometimes all the muscles in your body need is

1759
06:38:37.000 --> 06:38:46.599
just permission from you to relax. Because so often we're busy,

1760
06:38:46.880 --> 06:38:51.080
we're going from here to there, we're walking around, and

1761
06:38:51.159 --> 06:38:58.520
we're doing stuff, and the body doesn't have any time

1762
06:38:58.759 --> 06:39:07.159
or space to really relax deeply, So it kind of

1763
06:39:07.240 --> 06:39:12.840
waits for you to lead the way waits for your permission.

1764
06:39:17.159 --> 06:39:23.639
And when you do give your permission, when you give

1765
06:39:23.720 --> 06:39:30.000
to say so we you say okay, it's time for

1766
06:39:30.119 --> 06:39:39.759
your body to let go completely and relax totally. Your

1767
06:39:39.799 --> 06:39:49.279
body just follows. It's like a breath of relief. Ah good,

1768
06:39:49.400 --> 06:39:56.319
I can now relax. That feeling at the end of

1769
06:39:56.360 --> 06:39:59.639
a day, of a very physical day that you make

1770
06:39:59.720 --> 06:40:03.400
spe experience in the past. But you get home and

1771
06:40:03.479 --> 06:40:07.279
you just sit down on a chair, maybe you kick

1772
06:40:07.360 --> 06:40:13.599
your shoes off and our off feels so nice. Knowing

1773
06:40:13.639 --> 06:40:17.479
that you don't have to get up again for a

1774
06:40:17.560 --> 06:40:21.119
little while at least if you choose, you can just

1775
06:40:21.319 --> 06:40:30.040
sit there for maybe an hour to It feels blissful.

1776
06:40:34.159 --> 06:40:38.840
And just by sitting down like that, your body knows

1777
06:40:39.439 --> 06:40:44.360
that it's time to relax. Your body has been given

1778
06:40:44.479 --> 06:40:51.400
permission from you. Because it's a mindset in your mind,

1779
06:40:54.720 --> 06:41:05.159
you're prepared to let go of everything and just completely

1780
06:41:06.360 --> 06:41:15.159
allow all the stress of your body to evaporate. Any

1781
06:41:15.360 --> 06:41:29.319
tensions can just gradually vanish. It's almost like magic, really,

1782
06:41:34.919 --> 06:41:41.919
because that sense of relaxation in your body is a

1783
06:41:42.080 --> 06:41:48.520
very natural state. It's not something unusual. It may feel

1784
06:41:48.639 --> 06:41:52.279
unusual when you first start to relax if you if

1785
06:41:52.319 --> 06:41:56.680
you haven't really spent a lot of time focusing and

1786
06:41:57.400 --> 06:42:01.880
giving yourself this space to let go completely and relax,

1787
06:42:02.759 --> 06:42:08.919
And they seem are most alien, but it isn't. It's

1788
06:42:09.080 --> 06:42:15.000
actually the most natural thing in the world to let

1789
06:42:15.080 --> 06:42:25.000
go completely, to relax totally, the most natural thing in

1790
06:42:25.119 --> 06:42:37.599
the world to allow yourself to feel really calm in

1791
06:42:37.720 --> 06:42:44.560
your mind. And it is almost like a literal unwinding.

1792
06:42:48.240 --> 06:42:53.720
It's like you press a button and all the tension

1793
06:42:54.080 --> 06:42:59.880
just releases, and it's like a wheel, like a cob,

1794
06:43:00.840 --> 06:43:04.400
like the inside of the clock, just unwinding. And it's

1795
06:43:04.439 --> 06:43:09.400
almost like you could see the little wind up knob

1796
06:43:09.560 --> 06:43:14.560
that's used just going the opposite way that you choose

1797
06:43:14.680 --> 06:43:22.520
to wind it up, and the energy that freymetic stress

1798
06:43:22.959 --> 06:43:32.279
for energy gradually winding down, losing its power, losing its

1799
06:43:32.439 --> 06:43:41.000
strength as a sense of relaxation becomes stronger and deeper,

1800
06:43:44.680 --> 06:43:51.720
and you may find a the more relaxed you feel,

1801
06:43:53.119 --> 06:44:03.040
that your mind starts to wonder, maybe seem to stop

1802
06:44:03.200 --> 06:44:08.279
listening to me for a while, Your mind goes somewhere else,

1803
06:44:09.720 --> 06:44:15.520
and then you realize you're listening to me again, and

1804
06:44:15.639 --> 06:44:22.200
that's just your mind to drift in to sleep, which

1805
06:44:22.279 --> 06:44:32.159
is quite natural because sometimes when we're stressed and tense,

1806
06:44:33.439 --> 06:44:37.319
we're not may I actually be aware of what we need,

1807
06:44:38.439 --> 06:44:46.880
what we physically or emotionally need in this moment. But

1808
06:44:47.040 --> 06:44:53.319
when you allow your body and mind to relax completely

1809
06:44:55.080 --> 06:45:02.279
and you let go of all thoughts, concern to worries, ideas,

1810
06:45:03.759 --> 06:45:08.279
all letting them go allow them to drop onto the floor.

1811
06:45:13.599 --> 06:45:19.599
When you start to get in touch with the feelings

1812
06:45:19.759 --> 06:45:31.439
of such relaxation, this feels so nice to be in

1813
06:45:31.680 --> 06:45:38.439
touch with the calmness of the different body parts as

1814
06:45:38.599 --> 06:45:54.240
they become looser and looser. Even your breathing seems easier

1815
06:45:54.919 --> 06:46:04.319
and more natural, effortless, as a cool airenters through your

1816
06:46:04.479 --> 06:46:14.799
mouth or nose into your lungs, breathing in comforts and relaxation,

1817
06:46:17.439 --> 06:46:24.000
and then just breathing out any excess remain intentional stress

1818
06:46:25.840 --> 06:46:34.279
from every part of your body and mind. And as

1819
06:46:34.319 --> 06:46:39.959
you start to focus on your mind, maybe you notice

1820
06:46:40.200 --> 06:46:48.479
that things come to a standstill or maybe just much

1821
06:46:48.959 --> 06:46:57.080
much lower than before, because your mind is not really

1822
06:46:58.400 --> 06:47:07.759
needed when listening to my voice, which allows your mind

1823
06:47:07.959 --> 06:47:16.279
to relax just as deeply as your body. And that's

1824
06:47:16.439 --> 06:47:28.880
synchronicity between the relaxation of your body and relaxation of

1825
06:47:29.080 --> 06:47:40.639
your mind. Let you know that feeling completely calm, loose,

1826
06:47:41.000 --> 06:47:55.240
and relaxed really is a great healing experience fear and

1827
06:47:55.479 --> 06:48:07.560
has so many positive benefits for your body, your mind,

1828
06:48:07.959 --> 06:48:15.040
and your life. To be able to let go everything

1829
06:48:16.759 --> 06:48:25.439
and to relax completely in all parts of your body

1830
06:48:26.799 --> 06:48:36.799
and mind. Even your bones has arised, all your muscles

1831
06:48:37.439 --> 06:48:52.959
are rised, even the skin that covers your body is relaxed.

1832
06:48:58.159 --> 06:49:16.240
Every that you have is also deeply relaxed, and your

1833
06:49:16.439 --> 06:49:24.720
brain really starts to feel the benefits.

1834
06:49:25.959 --> 06:49:26.319
Of this.

1835
06:49:27.919 --> 06:49:40.279
Healing relaxation. And as you focus on the inside of

1836
06:49:40.400 --> 06:49:46.080
your scalp where your brain is, you can start to

1837
06:49:46.360 --> 06:49:55.880
realize and notice the benefits of your brain relaxing deeply.

1838
06:50:00.360 --> 06:50:08.919
Then it's your brain continues to react. It sends those

1839
06:50:09.680 --> 06:50:17.799
messages to the rest of your body and your mind

1840
06:50:19.720 --> 06:50:42.799
to re relax more deeply, relaxy more completely, letting go

1841
06:50:43.040 --> 06:50:54.799
of any remaining for ho consers, allow them just to

1842
06:50:55.080 --> 06:51:02.560
drop onto the floor because they're not been necessary in

1843
06:51:03.279 --> 06:51:14.400
this moment, In this moment of deep relaxation and calmness,

1844
06:51:16.720 --> 06:51:43.360
filling your brain with deep concentrated heathing calming relaxing every

1845
06:51:44.000 --> 06:52:01.159
part of your brain, feeling so loose and comfortable, so

1846
06:52:02.400 --> 06:52:16.599
relaxed and be peaceful. Your brain feels so light and

1847
06:52:17.000 --> 06:52:28.080
so healthy in a sense of deep deep comfort really

1848
06:52:29.000 --> 06:52:41.799
does allow you to enjoy those ever increase in sensations

1849
06:52:42.080 --> 06:52:56.439
of comfort that are spreading throughout your body, relaxing each

1850
06:52:58.119 --> 06:53:11.400
and every muscle of your body, eat deeper and deeper,

1851
06:53:14.520 --> 06:53:32.240
much more deeper than before, much more comfort, spreading truth

1852
06:53:33.599 --> 06:53:44.680
your body in your mind, be so peaceful and calm,

1853
06:53:47.560 --> 06:54:02.040
so very very peaceful in avery part of your body,

1854
06:54:03.720 --> 06:54:24.720
letting go everything and everything, so peaceful, time, so relax

1855
06:54:30.279 --> 06:54:38.560
a very second the passes you feel.

1856
06:54:40.560 --> 06:55:10.639
Dper deper relax, dper and dperlax calm, so calm, peace

1857
06:55:11.680 --> 06:55:17.639
for so very peace.

1858
06:55:20.400 --> 06:55:29.720
From your head down to your ties. Such peace and

1859
06:55:30.080 --> 06:55:42.599
comfort growing all all the time, Such peace and comfort

1860
06:55:45.599 --> 06:55:58.319
spreading through your body and mind deep and deeper, such

1861
06:55:59.040 --> 06:56:12.080
comfort spreading and sinking deeper into every muscle of your body.

1862
06:56:15.680 --> 06:56:34.119
So the feel amazing, so relaxed, so piece, so so

1863
06:56:34.840 --> 06:56:54.520
relaxed and piece so letting go everything. I'm gonna do

1864
06:56:54.840 --> 06:57:02.799
a body scan, focusing on how you feel in your body,

1865
06:57:03.959 --> 06:57:09.560
not trying to change how you feel, not trying to relax,

1866
06:57:10.840 --> 06:57:15.799
not trying to move away from any discomfort or stress

1867
06:57:16.040 --> 06:57:23.479
or tension. Just accepting, observing and accepting how you feel

1868
06:57:24.439 --> 06:57:29.400
in the different parts of your body, Just allowing yourself

1869
06:57:30.799 --> 06:57:38.240
to be exactly as you are, to notice to get

1870
06:57:38.319 --> 06:57:46.919
in touch with how you actually feel in this moment.

1871
06:57:50.360 --> 06:57:56.919
So I'm going to start off by focusing on your hands.

1872
06:58:01.520 --> 06:58:09.240
Just be aware of your hands. I'd like you to

1873
06:58:09.439 --> 06:58:14.400
move your hands around, just maybe move your fingers a

1874
06:58:14.479 --> 06:58:22.520
little bit. I've been enclosing your hands very gently, just

1875
06:58:23.040 --> 06:58:28.439
so that you can get in touch with how your

1876
06:58:28.639 --> 06:58:51.439
hands and your fingers feel, very very slow movements. Focusing

1877
06:58:51.639 --> 06:58:58.840
now on your feet, And if you can just do

1878
06:58:59.720 --> 06:59:04.159
kind of an equivalent with your feet is you've just

1879
06:59:04.400 --> 06:59:12.599
done with your hands, Maybe turn in your ankles, moving

1880
06:59:12.720 --> 06:59:22.040
your feet around, moving your toes gently, but only very

1881
06:59:24.080 --> 06:59:35.759
gently and very slowly. Noticing how your feet feel in

1882
06:59:35.959 --> 06:59:49.040
this moment. Focusing now and your eyes. And I'd like

1883
06:59:49.159 --> 06:59:56.159
you to just focus on your eyelids. Maybe you can

1884
06:59:56.360 --> 07:00:00.560
open and close your eyes a couple of times to

1885
07:00:00.799 --> 07:00:04.479
really get in touch with how you feel. When you

1886
07:00:04.680 --> 07:00:12.959
do close your eyes, the muscle changes in your eyes

1887
07:00:13.159 --> 07:00:21.000
when you do close them, maybe raising your eyebrows, it

1888
07:00:21.319 --> 07:00:28.799
stretches the tops of your eyes, perhaps squinting your eyes,

1889
07:00:32.560 --> 07:00:37.880
scrunching up your eyes just so you can hear it again,

1890
07:00:38.159 --> 07:00:51.639
touch with all aspects of how your eyes feel right now.

1891
07:01:01.000 --> 07:01:07.520
Now focusing on your thighs, and it just starts you

1892
07:01:07.680 --> 07:01:17.799
to gently tense your thighs, just very very gently, just

1893
07:01:18.080 --> 07:01:30.279
enough so you can become more achieved to the physical

1894
07:01:30.919 --> 07:01:38.159
sensation of your upper legs, the front of your thighs,

1895
07:01:38.439 --> 07:01:49.479
on the backs of your thighs, noticing and observing how

1896
07:01:51.799 --> 07:02:06.880
your thighs feel right now, moving your focus to the

1897
07:02:07.000 --> 07:02:13.840
back of your neck, just noticing the back of your neck,

1898
07:02:15.319 --> 07:02:20.599
the muscles, and of course they lead to the side

1899
07:02:20.680 --> 07:02:24.799
of your neck. They also lead to the top of

1900
07:02:24.919 --> 07:02:31.279
your back, which leads to your shoulders. So as your

1901
07:02:31.599 --> 07:02:37.319
focus on the back of your neck, maybe you can

1902
07:02:38.240 --> 07:02:43.799
move your head gently upwards as if you're looking up.

1903
07:02:45.720 --> 07:02:51.360
Maybe moving your head down as if you're looking down.

1904
07:02:54.520 --> 07:02:59.360
Perhaps moving your head side to side, right to left,

1905
07:03:01.360 --> 07:03:12.560
only very slowly and very gently. I'm not trying to

1906
07:03:13.000 --> 07:03:23.840
force anything. It has to be very very gentle, just

1907
07:03:24.479 --> 07:03:35.319
so you can be more in touch with the feelings

1908
07:03:37.119 --> 07:03:45.439
with the sensations of physical sensations of how the back

1909
07:03:45.560 --> 07:04:01.720
of your neck feels. Right now, as we now focus

1910
07:04:04.479 --> 07:04:09.720
on the tops of your arms, the parts where your

1911
07:04:09.880 --> 07:04:15.000
biceps and your triceps are between your elbow and your shoulders.

1912
07:04:18.759 --> 07:04:23.680
To focus on those parts, the tops of your arms,

1913
07:04:25.880 --> 07:04:33.439
you may like to just tense them, but very very

1914
07:04:33.599 --> 07:04:42.840
gently and slowly. See you're not straining or put in

1915
07:04:42.959 --> 07:04:53.200
any pressure or whatsoever on your arms. It's just so

1916
07:04:54.040 --> 07:04:54.599
you can.

1917
07:04:57.080 --> 07:04:58.680
Gain more of.

1918
07:04:58.759 --> 07:05:10.240
A sense how your upper arms are feeling in this moment,

1919
07:05:13.240 --> 07:05:23.959
and just noticing as you gently, very gently and slowly

1920
07:05:25.759 --> 07:05:36.720
tighten the muscles and then let go. Notice how the

1921
07:05:36.919 --> 07:05:51.720
tops of your arms feel. Right now, there's a now

1922
07:05:52.400 --> 07:06:03.599
focus on your stomach area, the lower abdomen area below

1923
07:06:03.639 --> 07:06:12.439
your belly button, moving all the way down to your hips,

1924
07:06:13.560 --> 07:06:24.799
just above your grind. Maybe you're able to tense these

1925
07:06:25.000 --> 07:06:42.599
muscles in the area very very gently and slowly, if

1926
07:06:42.720 --> 07:06:46.840
that's a difficult thing to do, and maybe you can

1927
07:06:47.040 --> 07:06:57.680
just move your body, pushing your stomach up, maybe moving

1928
07:06:57.759 --> 07:07:02.959
a little bit to the side and your hips, just

1929
07:07:03.520 --> 07:07:11.479
so you can get more in tune with how your

1930
07:07:12.400 --> 07:07:31.319
lower abdomen area is feeling in this moment, just noticing

1931
07:07:32.840 --> 07:07:53.400
the physical sensations or your lower abdomen. As you move

1932
07:07:55.360 --> 07:08:08.479
your attention to your mouth, notice in your lips and

1933
07:08:08.680 --> 07:08:26.560
inside your mouth, the teeth, your guns, your tongue. Just

1934
07:08:26.840 --> 07:08:35.119
noticing how your tongue in your mouth feels, and it

1935
07:08:35.279 --> 07:08:44.279
may help by moving your tongue around your mouth, moving

1936
07:08:44.360 --> 07:08:51.759
it to your left, maybe pressing it gently against the

1937
07:08:52.000 --> 07:08:58.200
side of your mouth, and then to the right, gently

1938
07:08:58.720 --> 07:09:05.400
to the side of your mouth, perhaps pressing up against

1939
07:09:05.520 --> 07:09:13.520
the top of your mouth, and then down gently against

1940
07:09:13.639 --> 07:09:24.119
the bottom of your mouth, always very slowly, in a

1941
07:09:24.680 --> 07:09:44.119
very very gentle so that you can be aware of

1942
07:09:44.360 --> 07:10:06.560
how you feel in your mouth area. Now I'm going

1943
07:10:06.680 --> 07:10:22.520
to focus on your wrists, and I'm gonna ask you

1944
07:10:22.959 --> 07:10:31.759
to maybe just routine your wrists by moving your hands

1945
07:10:33.080 --> 07:10:46.000
in a circular motion very gently and slowly, just so

1946
07:10:46.759 --> 07:11:03.959
you can feel the sense stations that you are currently

1947
07:11:05.680 --> 07:11:20.560
experiencing in your risks. Perhaps move in your hands up

1948
07:11:20.759 --> 07:11:46.000
and down again very very gently and slowly, very gentle

1949
07:11:50.200 --> 07:12:15.759
and slow. As you now start to observe your lower back.

1950
07:12:21.400 --> 07:12:31.680
The bad part is just above your hips where your

1951
07:12:31.840 --> 07:12:44.840
coxis are a whole area which also really does include

1952
07:12:45.639 --> 07:12:51.880
the signs of your body because those muscles are very

1953
07:12:52.000 --> 07:13:03.639
much connected. There's those muscles also move into your hip area,

1954
07:13:04.639 --> 07:13:20.040
connecting to your buttocks, the sides of your hips, and

1955
07:13:20.200 --> 07:13:29.840
if you're physically able to do so, maybe can very

1956
07:13:30.119 --> 07:13:46.159
gently just move body eviss slightly, very slowly, some side

1957
07:13:46.360 --> 07:14:06.319
to side, just enough to gauge how you feel in

1958
07:14:06.560 --> 07:14:21.639
your lower back. Perhaps it could even move your hips

1959
07:14:22.040 --> 07:14:35.799
gently up and down, gently and slowly in order to

1960
07:14:37.599 --> 07:14:49.520
re be in touch with the physical sensations of your

1961
07:14:49.680 --> 07:15:18.360
lower back. As we now move to your attention to

1962
07:15:18.599 --> 07:15:26.279
your jaw, an area from your chin all the way

1963
07:15:26.439 --> 07:15:33.959
up to near where your ears are, the hole of

1964
07:15:34.080 --> 07:15:49.319
your jaw, you can just yeah, it's okay to do so.

1965
07:15:51.279 --> 07:16:01.799
Gently open your mouth, not wide, no stretching, just very

1966
07:16:02.520 --> 07:16:17.680
gently and slowly opening your mouthing, closing your mouth very

1967
07:16:17.959 --> 07:16:32.599
gently and slowly, so you can.

1968
07:16:35.520 --> 07:16:36.720
Be in touch.

1969
07:16:43.200 --> 07:17:16.240
With how your jaw feels. Now and I have to

1970
07:17:16.400 --> 07:17:31.880
sit down your chest area and you don't need to

1971
07:17:32.080 --> 07:17:40.240
do anything to move your chest because it moves every

1972
07:17:40.400 --> 07:17:53.240
time you breathe, and it moves very gently and slowly

1973
07:17:55.639 --> 07:18:10.759
automatically with the spread you take. As you focus on

1974
07:18:13.279 --> 07:18:57.279
how your chest feels when you breathe, move in your

1975
07:18:57.520 --> 07:19:15.759
focus your forearms, your elbows. Maybe you're able to very

1976
07:19:16.319 --> 07:19:30.159
gently and slowly tense the muscles in your forearms, and

1977
07:19:30.319 --> 07:19:37.560
when you do that, you can feel your elbows as well,

1978
07:19:46.959 --> 07:20:18.720
very gently and slowly, gently and softly up sad your

1979
07:20:19.119 --> 07:20:52.840
forearms and doppers. No, focus the rest of your back,

1980
07:20:56.959 --> 07:21:06.439
your upper back in the middle, the middle of your

1981
07:21:06.599 --> 07:21:29.080
back again, this part of your body. News Also every

1982
07:21:29.520 --> 07:21:45.479
time you pray, you may not notice that usually makes

1983
07:21:45.639 --> 07:21:52.319
you observe your upper back in the middle of your back.

1984
07:21:56.040 --> 07:22:52.200
You can really feel that gento end moment moving your

1985
07:22:52.639 --> 07:23:09.080
focus into area the buttys, the brain, those muscles, and

1986
07:23:09.200 --> 07:23:46.080
those bones in your midsection. Just noticing how there are

1987
07:23:46.279 --> 07:24:09.479
hips feel right now, you can very very gently move

1988
07:24:09.799 --> 07:24:36.799
your hips, maybe side to side, very gently and very

1989
07:24:41.720 --> 07:25:24.639
very gently softly. No, everything starts to slow down, including

1990
07:25:24.840 --> 07:25:33.000
the thoughts in your mind and your mind itself just

1991
07:25:33.639 --> 07:25:39.759
starts to gradually. It doesn't have to be instant, but

1992
07:25:39.959 --> 07:25:50.119
just gradually starting too. It's almost like time is straight chin.

1993
07:25:54.040 --> 07:25:59.880
It's a slower pace to maybe what you're used to

1994
07:26:02.319 --> 07:26:10.279
in your day to day life. It's a slower movement

1995
07:26:13.400 --> 07:26:36.000
of energy, very small movements which make up the larger movements,

1996
07:26:37.560 --> 07:26:44.040
which is always the case. Now, when you move your hand,

1997
07:26:45.639 --> 07:26:48.439
it might seem like it's one movement, but it's lots

1998
07:26:48.520 --> 07:26:56.400
of minute different muscles moving in accordance with each other.

1999
07:26:56.720 --> 07:27:08.680
And what happens in this space that we're sharing is

2000
07:27:14.040 --> 07:27:28.240
we move from that big movement into those smaller movements.

2001
07:27:34.680 --> 07:27:45.880
Starting to focus on how your body feels, not just

2002
07:27:46.000 --> 07:27:50.520
as a whole, not just oh, i'm feel in this way.

2003
07:27:50.599 --> 07:27:56.720
I'm feeling stressed or tense, or I'm feeling relaxed and calm,

2004
07:27:58.000 --> 07:28:04.639
I'm feeling this way, I'm feeling that way. Starting to

2005
07:28:04.880 --> 07:28:16.080
notice that your body begins to present to you small

2006
07:28:17.200 --> 07:28:33.560
feelings around your body, small physical sensations in your legs,

2007
07:28:36.319 --> 07:28:49.520
whether pleasurable or not. Maybe resisting the temptation to label

2008
07:28:49.599 --> 07:28:59.159
them or to judge them those feelings, just thinking them,

2009
07:29:00.080 --> 07:29:13.040
thinking about them is just being neutral, just feelings, not

2010
07:29:13.240 --> 07:29:24.319
being particularly concerned, but just noticing what your body is

2011
07:29:24.479 --> 07:29:38.159
telling you. The feelings in your arms. Instead of feeling

2012
07:29:38.319 --> 07:29:47.000
the hole of the arm, maybe notice those individual feelings

2013
07:29:48.439 --> 07:29:59.119
for all those different muscles and the skin, the hairs

2014
07:30:00.080 --> 07:30:05.840
your arms, all the internal parts of your arms, the veins,

2015
07:30:15.959 --> 07:30:25.080
the bones, just being aware of maybe your elbow on

2016
07:30:25.200 --> 07:30:33.560
your right arm has a certain feeling. Maybe your left

2017
07:30:33.680 --> 07:30:58.919
wrist also has its own individual physical sensation. What about

2018
07:30:58.959 --> 07:31:05.200
your forearm when you're right arm, you're right for arm,

2019
07:31:12.520 --> 07:31:18.599
there may not be any particular feeling that you could

2020
07:31:18.680 --> 07:31:26.560
even give a name to, may not feel like anything

2021
07:31:27.560 --> 07:31:37.759
other than just a feeling. You know, it's there. The

2022
07:31:37.880 --> 07:31:43.759
feelings in your shoulders, perhaps your shoulders when you think

2023
07:31:43.799 --> 07:31:48.599
about them, kind of almost like they're the same, you know,

2024
07:31:49.840 --> 07:31:54.959
the same feeling, almost like both of your shoulders are

2025
07:31:55.040 --> 07:32:07.840
just one thing. Of course they're not. And when you

2026
07:32:08.040 --> 07:32:14.080
focus on your left shoulder and then on your right shoulder,

2027
07:32:16.119 --> 07:32:20.599
maybe find that you move the muscles a little bit,

2028
07:32:22.119 --> 07:32:36.959
maybe tense the muscles gently, noticing the difference in each shoulder.

2029
07:32:48.400 --> 07:33:04.200
Your lower back, the left side of your lower back

2030
07:33:04.439 --> 07:33:15.840
and the right side of your lower back of course

2031
07:33:15.959 --> 07:33:28.159
that connection to your buttocks and to your hips, and

2032
07:33:28.319 --> 07:33:41.639
also moving up into the middle of your back. And

2033
07:33:41.880 --> 07:33:46.400
sometimes like right now, actually when I focus on their part,

2034
07:33:47.799 --> 07:33:52.200
when I focused on my buttocks and then I focused

2035
07:33:52.240 --> 07:33:56.360
on the middle of my back, it almost felt like

2036
07:33:56.560 --> 07:34:01.319
the muscles in my lower back were being stretched very gently,

2037
07:34:06.080 --> 07:34:11.360
just stretched a little bit. Even though I wasn't doing

2038
07:34:11.439 --> 07:34:20.240
anything to try to stretch your lower back, it just

2039
07:34:20.319 --> 07:34:32.599
seemed to happen. The feeling of very gently stretching your

2040
07:34:32.680 --> 07:34:51.759
lower back comes along. I have feeling in your chest.

2041
07:34:59.400 --> 07:35:12.799
Just notice what sensations you are experiencing in your chest

2042
07:35:13.080 --> 07:35:29.319
right now. And there's so much of the chest. Obviously,

2043
07:35:29.400 --> 07:35:33.040
there's the collar bone leading to the chest. You've got

2044
07:35:33.080 --> 07:35:41.680
the chest bone, You've got the muscles in your chest.

2045
07:35:44.479 --> 07:35:51.080
Of course, if you're female, there's possibly the breasts. You're male,

2046
07:35:53.080 --> 07:35:59.639
you've got the different well why not that different these days,

2047
07:35:59.680 --> 07:36:06.840
but there may be more muscles at the top of

2048
07:36:06.919 --> 07:36:14.520
the chest, but at the side underneath it's pretty much

2049
07:36:14.599 --> 07:36:18.080
the same. Whether you're a man or a woman. There's

2050
07:36:18.159 --> 07:36:24.959
muscles there, muscles that stretch out to your back, as

2051
07:36:25.040 --> 07:36:28.880
well as breast tissue which stretches and moves into your back.

2052
07:36:33.759 --> 07:36:52.720
To just being aware of your chest, being with whatever

2053
07:36:52.959 --> 07:37:12.560
feeling there is in your chest. When I noticed that,

2054
07:37:13.279 --> 07:37:20.240
I focus on my chest, I feel it in my

2055
07:37:21.200 --> 07:37:24.919
back and my upper back. I mean, I guess the

2056
07:37:25.040 --> 07:37:28.000
obvious reason would be because you know I'll breathe in

2057
07:37:33.159 --> 07:37:39.000
in then it stretches my chest and my back at

2058
07:37:39.040 --> 07:37:59.439
the same time. It feels it feels okay, it doesn't

2059
07:37:59.520 --> 07:38:04.040
feel I got a little bit of pain in my

2060
07:38:04.319 --> 07:38:11.880
right chest, a little bit not pain, but a little discomfort,

2061
07:38:12.040 --> 07:38:22.080
maybe stiffness possibly, I don't know. I noticed my shoulders

2062
07:38:22.119 --> 07:38:31.000
are also wanting to flex for some reason. I think

2063
07:38:31.080 --> 07:38:39.439
that's probably part of my upper back, that connection between

2064
07:38:39.560 --> 07:38:43.799
my shoulders my upper back, because I can move my

2065
07:38:43.919 --> 07:38:51.159
shoulders and stretch the muscles in my back, moving the

2066
07:38:51.240 --> 07:38:57.799
shoulders backwards or up, which then moves I think it's

2067
07:38:57.880 --> 07:39:13.560
the scapulous in your back. It feels quite nice. Actually,

2068
07:39:18.880 --> 07:39:22.040
A good thing about this is you can, if you

2069
07:39:22.200 --> 07:39:36.119
want to, you can just flex or stimulate the various

2070
07:39:36.360 --> 07:39:43.840
muscles in your body gently in order to get more

2071
07:39:43.880 --> 07:39:54.200
of a sense of how they feel. And when you're relaxing,

2072
07:39:59.000 --> 07:40:03.040
when you do ten some muscle and you let it

2073
07:40:03.200 --> 07:40:10.560
go and you let it relax, it relaxes way more

2074
07:40:12.200 --> 07:40:22.240
than it would normally. That you have to feel that

2075
07:40:22.319 --> 07:40:26.040
you're able to do that. There's no point in doing

2076
07:40:26.119 --> 07:40:31.639
it if there's an issue with the per part of

2077
07:40:31.720 --> 07:40:40.959
your body. You need to be gentle with yourself at

2078
07:40:41.200 --> 07:40:55.000
all times when relaxing deeply. It's important to be kind

2079
07:40:55.759 --> 07:41:11.759
to yourself as you notice your mind. How much has

2080
07:41:11.840 --> 07:41:35.439
your mind slowed down since we started this recording. How

2081
07:41:35.680 --> 07:41:50.959
came and peaceful is your mind right now? We have

2082
07:41:51.119 --> 07:41:57.040
nothing to think about and just my voice to listen to,

2083
07:42:01.159 --> 07:42:09.720
because you know, the intention behind this recording is relaxation.

2084
07:42:12.479 --> 07:42:17.639
At the very least, for you to feel more relaxed

2085
07:42:18.959 --> 07:42:21.840
at the end of the recording than you did at

2086
07:42:21.880 --> 07:42:35.240
the beginning. At the very least, your mind to slow

2087
07:42:36.040 --> 07:42:51.479
down as your body continues to relax, because that's what

2088
07:42:51.919 --> 07:43:07.279
you want to happen. That's what you expect to happen,

2089
07:43:13.400 --> 07:43:31.360
a relaxation to fill your body, maybe calm in your

2090
07:43:31.520 --> 07:43:40.400
mind to the point of boredom. When you start maybe

2091
07:43:40.799 --> 07:44:27.240
to drift away threasting, it's almost as if you're moving

2092
07:44:27.880 --> 07:44:35.759
further away from a body in your mind, just leaving

2093
07:44:35.959 --> 07:44:47.959
that there, kind of liking it an escape pod in

2094
07:44:48.040 --> 07:44:52.400
the spaceship a movie, a space movie, you know, when

2095
07:44:52.439 --> 07:44:58.720
against a little part in it. Since the mon far

2096
07:44:58.959 --> 07:45:48.799
away from the spaceship safe dream, continue to relax, drifting

2097
07:46:07.520 --> 07:46:09.080
so slow.

2098
07:46:21.880 --> 07:46:22.759
And be so.

2099
07:46:39.040 --> 07:47:19.520
So rare o p so and focusing on the feeling

2100
07:47:25.040 --> 07:47:35.520
of those individual parts of your body. That's a relaxing.

2101
07:47:37.479 --> 07:47:54.119
One by one, you may find that every now and

2102
07:47:54.279 --> 07:48:05.599
then you realize that you aren't listening to my voice

2103
07:48:08.240 --> 07:48:19.959
because your mind started to imagine something different, maybe started

2104
07:48:20.119 --> 07:48:28.639
to almost move into some kind of a dreamy state,

2105
07:48:33.520 --> 07:48:39.799
and then you become aware of my voice again. And

2106
07:48:39.959 --> 07:48:46.319
even though you may want to focus on my voice,

2107
07:48:47.040 --> 07:48:54.439
you may also wish to allow your mind to just

2108
07:48:54.799 --> 07:49:14.639
drift naturally into that space of comfort and safety. As

2109
07:49:14.759 --> 07:49:32.240
you feel more comfort spreading through your body like a

2110
07:49:32.439 --> 07:49:46.840
warm blanket covering you gently, keeping your body at just

2111
07:49:49.560 --> 07:50:07.000
the perfect temperature. And even if you can hear background sounds,

2112
07:50:12.599 --> 07:50:25.080
they just don't seem to matter anymore. There's that sensor

2113
07:50:27.799 --> 07:50:44.639
peace spreads through your mind like a gentle breeze, yet

2114
07:50:44.799 --> 07:50:57.279
strong enough to blow away all negativity, strong enough to

2115
07:51:00.720 --> 07:51:10.840
remove from your mind any anxiety or stress that was

2116
07:51:11.040 --> 07:51:26.119
there before, and blow away any other thoughts or feelings

2117
07:51:26.560 --> 07:51:51.919
that just don't fit with the sense relaxation that is

2118
07:51:52.240 --> 07:52:17.560
feeling your body and your mind. Unless you focus on

2119
07:52:17.720 --> 07:52:24.159
your mind and count down from ten down to one,

2120
07:52:25.520 --> 07:52:35.880
and with each number you hear, your mind will become

2121
07:52:41.959 --> 07:53:02.279
slightly more relaxed, just just slightly from ten down to nine,

2122
07:53:03.080 --> 07:53:10.040
just a slight movement from nine down to eight, just

2123
07:53:10.159 --> 07:53:27.240
another small change in how you feel. Eight down to seven.

2124
07:53:30.000 --> 07:53:35.400
That feeling is a gap, almost like a gap that

2125
07:53:35.759 --> 07:53:45.439
starts to get wider, the gap between those feelings that

2126
07:53:45.639 --> 07:53:52.560
you used to have in your mind compared to the

2127
07:53:52.720 --> 07:54:00.200
feelings you have there growing now, feelings of comfort and

2128
07:54:00.520 --> 07:54:12.200
security and confidence, and the gap becomes wider. Eight down

2129
07:54:12.319 --> 07:54:19.119
to seven, seven down to six, And when you get

2130
07:54:19.159 --> 07:54:26.200
to five, the mind will start to have a certain

2131
07:54:27.639 --> 07:54:39.200
physical sensation, most like there's a magnet outside of your

2132
07:54:39.319 --> 07:54:46.119
head sucking the tension and the stress and any remaining

2133
07:54:47.240 --> 07:54:53.599
feelings that you don't want, sucking them out through your skull.

2134
07:54:59.360 --> 07:55:04.520
And in down to four you can start to really

2135
07:55:05.080 --> 07:55:18.119
experience that sense of not just emptiness, but space, a

2136
07:55:18.279 --> 07:55:27.040
place full of fresh air, place where you can stretch.

2137
07:55:30.520 --> 07:55:33.159
It's almost as if as you go down to four

2138
07:55:33.959 --> 07:55:42.799
and three, your mind is expanding with this sense of

2139
07:55:43.479 --> 07:55:55.680
peace and tranquility growing as it moves down to When

2140
07:55:55.720 --> 07:56:05.080
you get to one, your mind just feels exactly how

2141
07:56:05.240 --> 07:56:25.720
you want to feel, almost perfect feeding. Maybe the sensation that.

2142
07:56:27.319 --> 07:56:28.759
You'd like to keep.

2143
07:56:31.759 --> 07:56:42.599
A place that's safe, where nothing can affect you at all,

2144
07:56:54.279 --> 07:57:00.759
and you can stay in that that space of confirm confidence,

2145
07:57:03.479 --> 07:57:10.360
confident in your own ability to create this space and

2146
07:57:10.520 --> 07:57:17.639
this feeling of comfort within your own mind just by

2147
07:57:17.840 --> 07:57:27.799
counting from ten down to one. And this is something

2148
07:57:28.000 --> 07:57:32.040
that you can do yourself when you're on your own,

2149
07:57:36.919 --> 07:57:40.840
the time when you can maybe sit down, maybe just

2150
07:57:40.959 --> 07:57:53.000
for a few minutes, close your eyes, just count slowly

2151
07:57:53.680 --> 07:58:06.840
from ten down to one and re experience these feelings

2152
07:58:08.439 --> 07:58:16.759
in your mind. And when you feel that way in

2153
07:58:16.919 --> 07:58:32.479
your mind, your body copies your mind, and that feeling

2154
07:58:32.680 --> 07:58:39.520
is spread through your spine and your nervous system into

2155
07:58:39.880 --> 07:58:46.560
every part of your body, travels through your blood stream,

2156
07:58:52.159 --> 07:59:12.599
heathing and relaxing every particle of your existence. Now we

2157
07:59:12.759 --> 07:59:21.520
can we can practice this a few times before the

2158
07:59:21.720 --> 07:59:26.200
end of the recording, and then you can practice on

2159
07:59:26.360 --> 07:59:33.840
your own. And each time you count for ten about one,

2160
07:59:38.520 --> 07:59:49.680
the feelings of comfort, calmness, and deep deep relaxation becomes

2161
07:59:50.000 --> 08:00:05.880
stronger and deeper feeling your mind and your brain. With

2162
08:00:06.119 --> 08:00:15.599
these positive chemicals, the spread throughout your body, relaxing you

2163
08:00:17.599 --> 08:00:27.080
so quickly, relaxing your whole body and mind so very,

2164
08:00:28.799 --> 08:00:40.040
very easily, just by counting from ten down to one.

2165
08:00:45.040 --> 08:00:47.720
That so we're going to do. Now, I'm going to

2166
08:00:47.880 --> 08:00:51.959
count from ten down to one. I'd like you to

2167
08:00:52.159 --> 08:00:56.599
repeat the number after me. So when I say ten,

2168
08:00:59.599 --> 08:01:12.200
you can repeat to yourself ten. Just notice, be aware

2169
08:01:13.479 --> 08:01:20.799
of how you feel in your mind and your body.

2170
08:01:25.279 --> 08:01:39.319
Then when I say nine, you can repeat to yourself nine, again,

2171
08:01:41.279 --> 08:01:50.599
noticing the increase in comfort and calmness in your mind

2172
08:01:51.919 --> 08:02:04.040
and in your body the same I say eight, when

2173
08:02:04.159 --> 08:02:19.639
I say seven, six, when I say five, four, when

2174
08:02:19.680 --> 08:02:31.439
I say three, two, and lastly when I say one,

2175
08:02:33.880 --> 08:02:35.959
you can beat that number.

2176
08:02:43.439 --> 08:02:43.560
Now.

2177
08:02:43.680 --> 08:02:49.279
Of course, when you do this on your own without

2178
08:02:49.400 --> 08:02:54.360
listening to me, you can say the numbers or whatever

2179
08:02:56.000 --> 08:03:04.240
speed that you feel is missus sorry for you, so

2180
08:03:04.400 --> 08:03:09.240
you can adapt. So if you feel you want to

2181
08:03:10.159 --> 08:03:16.360
say the numbers ten down to one faster than I do,

2182
08:03:18.119 --> 08:03:20.639
then you go ahead and do that. Or if you

2183
08:03:20.880 --> 08:03:24.880
feel when you do it yourself that you'd like to

2184
08:03:25.080 --> 08:03:33.439
have more more space between the numbers, maybe take a

2185
08:03:33.520 --> 08:03:40.360
lot longer to get from ten all the way down

2186
08:03:40.959 --> 08:03:57.959
to one, that's your choice also to do. So, I'm

2187
08:03:58.000 --> 08:04:06.520
going to count from ten down to one. I want

2188
08:04:06.520 --> 08:04:10.240
to get to one. They walk at the end of

2189
08:04:10.400 --> 08:04:15.880
this recording and le's of course you're listening with music,

2190
08:04:17.119 --> 08:09:34.000
and the music will continue ten nine Foy twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2191
08:09:38.680 --> 08:10:23.919
twelve eleven, ten nine eight, seven, six, five, four, three

2192
08:10:28.959 --> 08:10:52.520
two one. Now open your eyes, noticing how you physically

2193
08:10:52.599 --> 08:11:01.639
feel having counted down from twenty to one, allowing stress

2194
08:11:01.759 --> 08:11:05.639
and tension to leave through your fingertips and your toes.

2195
08:11:07.159 --> 08:11:11.880
And as you focus on your fingertips, maybe they feel

2196
08:11:11.880 --> 08:11:18.040
a little bit tingly, which is I suppose quite an

2197
08:11:18.080 --> 08:11:23.040
understanding considering the tension has been exiting your body through

2198
08:11:23.119 --> 08:11:32.000
your fingertips. So now I'm going to count from twenty

2199
08:11:32.119 --> 08:11:39.000
down to one again. This time you're going to feel

2200
08:11:39.159 --> 08:11:45.400
relief of tension and stress, any anxiety that you may

2201
08:11:45.520 --> 08:11:58.200
have leaving through your stomach, just leaving through your stomach,

2202
08:11:58.279 --> 08:12:04.439
almost as if it's to releasing the whole of your stomach.

2203
08:12:05.279 --> 08:12:10.119
You'll naval to just above your chest or below your chest,

2204
08:12:10.240 --> 08:12:14.799
rather so surrounding your belly button area. The whole area.

2205
08:12:16.919 --> 08:12:21.479
You can feel the tension of your body where it's left,

2206
08:12:21.799 --> 08:12:27.080
just releasing from the area, and you may notice that

2207
08:12:27.200 --> 08:12:33.479
your stomach will become very relaxed. As I countdown from

2208
08:12:33.560 --> 08:13:57.560
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2209
08:14:01.680 --> 08:14:18.479
three two what And you can open your eyes again

2210
08:14:18.560 --> 08:14:21.200
if you choose, but you can just keep them closed

2211
08:14:21.959 --> 08:14:27.639
because it feels relaxing. Just notice how your stomach feels.

2212
08:14:29.080 --> 08:14:32.720
I notice as your focus, just do a little scan

2213
08:14:33.000 --> 08:14:39.520
of your body. Just notice how your body feels, focusing

2214
08:14:42.279 --> 08:14:49.439
on upper body, your back, chest, stomach, legs, arms, hands, feet,

2215
08:14:52.479 --> 08:14:59.400
Just noticing, and you know, you may start to feel

2216
08:15:01.880 --> 08:15:05.680
more of a sense of tiredness, which may be the

2217
08:15:05.799 --> 08:15:12.119
reason listening to this recording, because you would like to

2218
08:15:13.799 --> 08:15:25.720
let go completely of everything and dread off into a nice, natural, calm,

2219
08:15:26.080 --> 08:15:28.279
relaxing sleep.

2220
08:15:35.840 --> 08:15:36.759
So now we're going to.

2221
08:15:36.840 --> 08:15:46.360
Focus on your forehead, and if you choose, you can

2222
08:15:46.479 --> 08:15:51.959
incorporate your eyes in this focus as well. Your forehead

2223
08:15:52.040 --> 08:15:58.159
and your eyes, it's that whole area basically almost as

2224
08:15:58.200 --> 08:16:00.959
if you were wearing a mask, you know, like a

2225
08:16:02.959 --> 08:16:08.680
I don't know, Batman mask or something, or I'm trying

2226
08:16:08.680 --> 08:16:11.200
to fa zorrow or something, you know, the kind of

2227
08:16:11.279 --> 08:16:14.360
mask that covers your eyes but also covers quite a

2228
08:16:14.400 --> 08:16:21.360
lot of the forehead, focusing on that area because that's

2229
08:16:21.400 --> 08:16:24.759
the area that we're now going to release tension and

2230
08:16:24.959 --> 08:16:30.240
stress from your mind and your brain, from your mind,

2231
08:16:30.360 --> 08:16:34.639
and any tension that you may have remaining in your face,

2232
08:16:35.639 --> 08:16:40.319
in your neck, and your jaw, your eyes, and your

2233
08:16:40.439 --> 08:16:47.159
forehead or your scalp. So basically any tension within your

2234
08:16:47.319 --> 08:16:55.599
head area, including your mind and your brain, and that's

2235
08:16:55.639 --> 08:16:59.880
going to be released through your forehead and your eyes.

2236
08:17:03.880 --> 08:17:10.319
As a countdown again from twenty down to one now

2237
08:17:12.799 --> 08:18:30.720
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2238
08:18:36.360 --> 08:19:06.040
four three, one night seen as you scan your face, jaw,

2239
08:19:06.599 --> 08:19:15.439
your eyes, the cheap bones, your ears, your forehead, your scalp,

2240
08:19:17.080 --> 08:19:20.720
your neck, the back of your neck, in the front

2241
08:19:20.799 --> 08:19:27.520
of your neck, the side of your neck, and your throat. MH.

2242
08:19:30.880 --> 08:19:42.000
Noticing being aware of the comfort increased, being in the relaxation,

2243
08:19:44.119 --> 08:19:49.040
not just in your head and neck and mind, also

2244
08:19:49.520 --> 08:19:59.000
the rest of your body. So notice how loose and

2245
08:19:59.319 --> 08:20:06.040
calm you fel, how easily it is to just let

2246
08:20:06.159 --> 08:20:33.000
go completely, let go completely, how easily That's what I'm

2247
08:20:33.040 --> 08:20:36.439
going to do now, is I want to focus on

2248
08:20:36.520 --> 08:20:43.639
the top of your head, and am I going to

2249
08:20:43.759 --> 08:20:52.919
allow every last piece of tension or stress the mind

2250
08:20:54.080 --> 08:21:00.000
be lingering or hiding in your body or mind my head.

2251
08:21:01.400 --> 08:21:01.799
To just.

2252
08:21:03.560 --> 08:21:10.400
Be sucked out at the top of your head and released.

2253
08:21:13.680 --> 08:21:14.319
Into the air.

2254
08:21:15.599 --> 08:21:21.799
One sucked out into the clouds. Imagine a bit cloud

2255
08:21:21.880 --> 08:21:27.040
of God your head and it's like a whirlpool, and

2256
08:21:27.159 --> 08:21:31.880
this is can suck that tension out the top of

2257
08:21:32.000 --> 08:21:42.119
your head and just take it away the good to focus.

2258
08:21:43.119 --> 08:21:47.000
Imagine an opening on the top of your head with

2259
08:21:47.240 --> 08:21:53.040
a tension and stress and any remaining issues, maybe worries

2260
08:21:53.159 --> 08:21:57.560
of concerns that are no use to you. Now you

2261
08:21:57.680 --> 08:22:02.360
can all be sucked down at the top had I've

2262
08:22:02.479 --> 08:22:08.799
taken away. As I count down again from twenty down

2263
08:22:09.000 --> 08:23:57.279
to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, even, ten, nine, eight, seven, six, five, four,

2264
08:24:01.400 --> 08:24:36.279
three to wa breathe, I'm noticing how you feel, how

2265
08:24:36.400 --> 08:24:44.680
relaxed and calm you physically and mentally feel right now,

2266
08:24:50.319 --> 08:25:00.400
how peace your mind feels. It feels so nice to

2267
08:25:00.639 --> 08:25:09.240
just let go, to give yourself some space to breathe easily,

2268
08:25:11.159 --> 08:25:19.279
to think calmly, and just to take a break from

2269
08:25:21.040 --> 08:25:27.680
all that pointless worry concerns about things that you don't

2270
08:25:27.759 --> 08:25:37.959
need to think about right now, because this is your

2271
08:25:38.159 --> 08:25:43.240
time to let go. This is your space to enjoy

2272
08:25:44.799 --> 08:25:54.000
feeling deeply relaxed, peaceful in your mind, relaxed in your body.

2273
08:25:57.159 --> 08:26:06.080
They can feel so good, so nice to just not

2274
08:26:06.400 --> 08:26:15.439
have to do anything, to be able to really enjoy

2275
08:26:17.159 --> 08:26:25.959
that serenity that comes of letting go completely, that peacefulness

2276
08:26:26.159 --> 08:26:44.040
that comes with being in this peaceful space. And you

2277
08:26:44.159 --> 08:26:48.959
can keep this sense of calmness for as long as

2278
08:26:49.240 --> 08:27:03.639
you choose, if you choose to drift into deep, healing

2279
08:27:04.000 --> 08:27:12.759
natural sleep, and you can do that, it's completely up

2280
08:27:12.840 --> 08:27:22.240
to you. And you can keep this feeling of calmness physically,

2281
08:27:22.400 --> 08:27:28.119
mean in your mind, as long as you choose to

2282
08:27:28.279 --> 08:27:43.560
feel completely relaxed, completely relaxed. And I'd like you to

2283
08:27:44.080 --> 08:27:58.000
make up your mind that you're going to relax, and

2284
08:27:58.000 --> 08:28:01.240
I want to explore that with you. What it feels

2285
08:28:01.400 --> 08:28:08.200
like when you actually decide that you're going to relax,

2286
08:28:09.880 --> 08:28:16.479
not forcing yourself, but giving yourself that. Yes, it is

2287
08:28:16.560 --> 08:28:21.560
a command, really, isn't it When you're telling yourself relax

2288
08:28:23.720 --> 08:28:29.000
in a gentle but firm way that only you can

2289
08:28:29.119 --> 08:28:34.040
really tell yourself in that way. You can't really have

2290
08:28:34.119 --> 08:28:38.759
someone else saying to you, now it relax, relax, you know,

2291
08:28:39.759 --> 08:28:43.040
and it needs to be gentle, But you can't someone

2292
08:28:43.080 --> 08:28:50.080
else can't really have the same the same kind of

2293
08:28:50.720 --> 08:28:59.639
influence or power that you have over your own physicality,

2294
08:29:00.479 --> 08:29:10.119
over how you feel, because when you say it to yourself,

2295
08:29:11.400 --> 08:29:18.400
it means more. It's personal, and your brain and your

2296
08:29:18.840 --> 08:29:25.880
unconscious mind and your body listens to what you say. So,

2297
08:29:26.159 --> 08:29:29.959
for example, we'll test it out and do a little test,

2298
08:29:30.080 --> 08:29:33.720
a few little tests along the way, and you can

2299
08:29:33.840 --> 08:29:40.080
get more of an idea of the force, the positive

2300
08:29:40.319 --> 08:29:46.720
force that you can have in creating a sense of

2301
08:29:47.000 --> 08:29:52.000
comfort and relaxation in your body and your mind quite

2302
08:29:52.119 --> 08:30:04.840
quickly just by you telling yourself to relax. So I'm

2303
08:30:04.840 --> 08:30:11.560
going to start by it's focus on your hands. To

2304
08:30:11.720 --> 08:30:14.720
focus on your hands and just tell your hands to relax,

2305
08:30:15.759 --> 08:30:20.639
and just say relax. As you focus on your hands,

2306
08:30:22.880 --> 08:30:27.479
you could say my hands are relaxed, or I want

2307
08:30:27.520 --> 08:30:31.799
my hands to relax. I think if you actually do

2308
08:30:31.919 --> 08:30:39.919
it directly by focusing and imagining that your hands can

2309
08:30:40.200 --> 08:30:42.840
hear what you're saying. You know, they've got little ears,

2310
08:30:43.599 --> 08:30:48.720
which is a little weird. So talking to your hands

2311
08:30:49.479 --> 08:31:18.319
and just say relax, medicine how your hands start to relax. Now,

2312
08:31:18.439 --> 08:31:21.680
focus on your eyes and tell your eyes to relax.

2313
08:31:22.840 --> 08:31:27.520
You just say in the same word relax and find

2314
08:31:27.599 --> 08:31:35.240
the right tone for you. You know, I might say relax,

2315
08:31:35.919 --> 08:31:44.040
but you you might say relax or relax. You know,

2316
08:31:44.360 --> 08:31:50.000
you might say it differently to yourself, and that's important

2317
08:31:50.880 --> 08:31:56.959
for you to gauge what feels right for you. To

2318
08:31:57.159 --> 08:32:02.360
just tell your eyes to relax, whilst focusing on your eyes,

2319
08:32:02.880 --> 08:32:07.560
your eyelids, the muscles around your eyes, your eyebrows, and

2320
08:32:07.840 --> 08:32:43.319
just tell your eyes directly relax now. Now, I just

2321
08:32:43.439 --> 08:32:53.720
did that myself, And sometimes you may feel that you

2322
08:32:53.919 --> 08:32:59.360
need a bit more time or the different parts to relax,

2323
08:33:00.200 --> 08:33:04.040
you know, because I start talking again and maybe that

2324
08:33:04.279 --> 08:33:08.159
part hasn't relaxed fully. But what happened is that would

2325
08:33:08.200 --> 08:33:12.520
just continue to relax even though I'm talking, and that's

2326
08:33:12.639 --> 08:33:20.200
happening with my eyes. Something else I noticed is when

2327
08:33:20.240 --> 08:33:24.400
I started focusing on my eyes, that actually almost became

2328
08:33:24.520 --> 08:33:26.680
they got worse before they got better in a way.

2329
08:33:27.400 --> 08:33:30.479
So I felt a degree of tension growing in my

2330
08:33:30.599 --> 08:33:36.560
eyes and then disappearing. So I think what that was

2331
08:33:36.680 --> 08:33:41.080
really it was just me becoming more aware of the

2332
08:33:41.360 --> 08:33:46.680
tension that was already there that I wasn't. I wasn't

2333
08:33:46.759 --> 08:33:51.759
focused on it before, so I wasn't really acknowledging it

2334
08:33:52.319 --> 08:34:08.840
or really conscious to those feelings. Yeah, my eyes is

2335
08:34:09.080 --> 08:34:12.599
still continuing to relax, as well as my hands. Actually,

2336
08:34:16.080 --> 08:34:21.479
my hands have got a certain kind of energy, like

2337
08:34:21.720 --> 08:34:26.880
not buzzing, but I can kind of feel a degree

2338
08:34:26.919 --> 08:34:32.840
of energy in my hands. Maybe that's where the tension

2339
08:34:32.959 --> 08:34:44.959
is being released. Maybe that's the causing that. The next part,

2340
08:34:45.080 --> 08:34:46.520
I think we should focus.

2341
08:34:46.279 --> 08:34:47.200
On the back of the neck.

2342
08:34:47.919 --> 08:34:51.840
That's the part which is quite often well for me,

2343
08:34:52.319 --> 08:34:55.560
holds tension. I don't know about for yourself, but I

2344
08:34:55.599 --> 08:34:59.840
think it's quite a standard place where tension is some

2345
08:35:00.119 --> 08:35:06.720
times held. So, and I'm doing exactly what you're doing

2346
08:35:07.200 --> 08:35:09.240
as you do it as well, so I'm telling my

2347
08:35:10.240 --> 08:35:13.639
body parts to relax as well. So if you tell

2348
08:35:13.680 --> 08:35:16.479
your neck at the back of your neck, focus on

2349
08:35:16.599 --> 08:35:23.119
the back of your neck, and just say relax in

2350
08:35:23.240 --> 08:35:26.360
your own words, in your own tone, in your own voice.

2351
08:35:27.040 --> 08:35:29.080
You can say out loud or you can just say

2352
08:35:29.080 --> 08:35:34.599
it to yourself internally, but you're focusing and you're saying

2353
08:35:34.639 --> 08:35:38.880
it literally to the back of your neck, as.

2354
08:35:38.759 --> 08:35:40.959
If the back of your neck can actually.

2355
08:35:40.880 --> 08:35:47.319
Hear what you're saying. So do that now, just say

2356
08:35:48.159 --> 08:35:51.599
relax to the back of your neck and I'll do

2357
08:35:51.720 --> 08:36:33.360
the same. And what I noticed and you may have

2358
08:36:33.680 --> 08:36:38.560
had similar thing is even though I was focusing on

2359
08:36:38.639 --> 08:36:49.639
the back of my neck, other parts started to I

2360
08:36:49.680 --> 08:36:53.360
don't know, showed themselves to me or maybe because they

2361
08:36:53.479 --> 08:36:56.840
want to be relaxed as well. But I started noticing

2362
08:36:57.000 --> 08:37:00.439
the feelings in my shoulders attention and the sho shoulders

2363
08:37:00.759 --> 08:37:07.479
and in my upper back. Whether that was because my

2364
08:37:08.040 --> 08:37:11.880
back of my neck was saying, well, I'm pretty much okay.

2365
08:37:13.479 --> 08:37:22.880
It's the other parts that need attention, but my lobe,

2366
08:37:23.000 --> 08:37:26.880
my back of my neck is still relaxing. But I

2367
08:37:27.040 --> 08:37:33.840
just became more aware of other parts that needed attention. Now,

2368
08:37:33.919 --> 08:37:38.840
this might happen, and it's not. It doesn't mean that

2369
08:37:38.919 --> 08:37:43.439
it's going wrong. It just means you're being notified of

2370
08:37:44.439 --> 08:37:52.200
more places but also want to feel relaxed. So I'm

2371
08:37:52.240 --> 08:37:54.599
going to focus on my upper back.

2372
08:37:55.919 --> 08:37:59.599
So you can do the same. Even if you don't

2373
08:37:59.720 --> 08:38:00.360
have it need.

2374
08:38:01.799 --> 08:38:07.200
Feelings of tension that obvious in your upper back if

2375
08:38:07.240 --> 08:38:12.080
you just focus on your back and the whole area

2376
08:38:12.279 --> 08:38:16.759
from the shoulder blades down to the middle of your

2377
08:38:16.840 --> 08:38:21.080
back and the spine. And with me, it's more the

2378
08:38:21.159 --> 08:38:29.439
shoulder blades that are more. Yeah, that's the parts that really.

2379
08:38:31.279 --> 08:38:32.959
Sort of giving me.

2380
08:38:34.680 --> 08:38:38.840
The nod that it needs relax in the sounds going

2381
08:38:38.919 --> 08:38:42.159
to ask that part to relax, and you can do

2382
08:38:42.279 --> 08:39:08.799
the same. Now, relax your upper back. There's something strange

2383
08:39:08.880 --> 08:39:09.439
happened there.

2384
08:39:09.959 --> 08:39:10.240
And this.

2385
08:39:11.720 --> 08:39:12.599
Often happens.

2386
08:39:12.680 --> 08:39:13.560
I've been doing this for.

2387
08:39:16.439 --> 08:39:24.439
Sixteen years or something, and often I'm one surprised but amazed,

2388
08:39:24.520 --> 08:39:30.400
really bad. There can be a feeling. So when I

2389
08:39:30.560 --> 08:39:34.000
was focusing on the back of my neck, my upper

2390
08:39:34.119 --> 08:39:38.959
back was starting to feel quite stressed and in need

2391
08:39:39.119 --> 08:39:44.479
of attention. As soon as I started talking to you

2392
08:39:44.720 --> 08:39:49.919
about my upper back and talking about, you know, getting

2393
08:39:49.959 --> 08:39:54.720
ready to ask the upper back to relax, why the

2394
08:39:54.799 --> 08:40:00.439
back already started to relax. It's almost is if it

2395
08:40:00.560 --> 08:40:10.799
doesn't need to hear the words, just needs attention, just

2396
08:40:11.040 --> 08:40:22.799
needs to be noticed. And that is something that often

2397
08:40:23.000 --> 08:40:30.000
happens in this type of situation is when you start

2398
08:40:31.080 --> 08:40:36.080
to relax a couple of parts of your body, as

2399
08:40:36.119 --> 08:40:42.520
we've done with our hands, eyes and the eyelids, and

2400
08:40:42.799 --> 08:40:51.520
now back of the neck, top of the bag, up

2401
08:40:51.599 --> 08:40:54.959
the back. The rest of the body seems to just

2402
08:40:56.400 --> 08:41:06.200
take notice and decide in its own way to start relaxing.

2403
08:41:08.040 --> 08:41:13.439
Other parts of your body start to just become looser.

2404
08:41:18.200 --> 08:41:21.000
I suppose it's kind of like a bit of an avalanche.

2405
08:41:21.200 --> 08:41:25.919
You know, the little ball starts rolling, and before you

2406
08:41:26.040 --> 08:41:29.040
know it, the whole of your body is completely relaxed

2407
08:41:29.080 --> 08:41:45.759
and can't And if you focus on your face, you

2408
08:41:45.919 --> 08:41:53.479
focus on your eyes, your eyelids, your eyebrows, and the

2409
08:41:53.639 --> 08:42:02.200
muscles around your eyes, maybe you start to notice that

2410
08:42:03.959 --> 08:42:09.040
your forehead is more relaxed than it was. Maybe your

2411
08:42:09.159 --> 08:42:14.919
face is more relaxed. I would say, my entire face

2412
08:42:15.119 --> 08:42:29.720
is a lot more relaxed than it was. So you're

2413
08:42:29.720 --> 08:42:36.240
going to focus now on your shoulders again, just like before.

2414
08:42:37.599 --> 08:42:40.919
Just tell your shoulders. I mean you can do them

2415
08:42:40.959 --> 08:42:43.159
in the digity. You can do the right shoulder and

2416
08:42:43.240 --> 08:42:47.560
you shoulder. I just can't do both at the same time.

2417
08:42:49.599 --> 08:42:52.840
Just tell your shoulders and you focus on them in

2418
08:42:52.959 --> 08:42:58.799
your mind, focus on how and you feel. Maybe you

2419
08:42:58.919 --> 08:43:06.159
can see them your mind's eye. Just tell your shoulders

2420
08:43:09.919 --> 08:44:01.360
to relax as nice if they relax. But I do notice,

2421
08:44:04.040 --> 08:44:10.479
especially with my back, is the connection between the different

2422
08:44:10.599 --> 08:44:21.680
parts the back, the shoulders, the neck being all connected

2423
08:44:22.200 --> 08:44:28.599
and being such a large part of your body, it's

2424
08:44:28.599 --> 08:44:36.959
almost hard to separate them from each other. And my

2425
08:44:37.119 --> 08:44:39.759
lower back is starting to relax on the same.

2426
08:44:45.720 --> 08:44:46.880
Maybe I'm going too.

2427
08:44:46.880 --> 08:44:52.840
Slow and that could be an issue because we all

2428
08:44:52.959 --> 08:44:59.319
go at different speeds. And the idea at the beginning

2429
08:44:59.360 --> 08:45:01.759
of District Orden was for you to be able to

2430
08:45:02.000 --> 08:45:18.319
just say to yourself, relax without focusing on any particular

2431
08:45:18.560 --> 08:45:24.319
part of your body. Because when you know that tearing

2432
08:45:24.400 --> 08:45:36.560
your hands to relax and your hands relax, you tell

2433
08:45:36.639 --> 08:45:43.639
your eyelids and your eyes, the muscles around your eyes

2434
08:45:44.959 --> 08:45:58.680
and your eyebrows to relax and they relax. You tell

2435
08:45:58.919 --> 08:46:10.720
them back in your neck to relax, and it relaxes,

2436
08:46:18.759 --> 08:46:38.439
until you're out the back to relax and it relaxes.

2437
08:46:46.159 --> 08:47:25.080
He'd tell your shoulders to relax, and they relaxed, and

2438
08:47:25.279 --> 08:47:29.360
you told your hands to relax, they relaxed, and they

2439
08:47:29.479 --> 08:47:43.080
continued to relax, And you told your eyelids, the muscles

2440
08:47:43.119 --> 08:47:53.599
around your eyes, your eyebrows to relax. They relaxed and

2441
08:47:53.919 --> 08:48:04.479
continued to relax. H And you told at the back

2442
08:48:04.560 --> 08:48:07.919
of your neck, lets on the back of your neck

2443
08:48:11.599 --> 08:48:23.520
and told it to relax. It relaxed and continued to relax.

2444
08:48:31.680 --> 08:48:40.799
When you told your ulpa back to relax, be relaxed

2445
08:48:41.439 --> 08:48:57.759
and continued to relax. That's with your shoulders. He told

2446
08:48:57.799 --> 08:49:06.080
your shoulders to relax, and you shoulders relaxed and continued

2447
08:49:11.240 --> 08:49:25.479
to relax. And it's not just that, it's that the

2448
08:49:25.599 --> 08:49:31.599
rest of your body has also been listening, and no

2449
08:49:31.840 --> 08:49:39.000
relaxation has been spreading. So from your eyes, the relaxations

2450
08:49:39.080 --> 08:49:44.959
spread to your forehead, around your face.

2451
08:49:44.959 --> 08:49:58.000
Into your skin, into your jaw, into.

2452
08:49:57.840 --> 08:50:02.479
The front and sides of your neck, alay down your

2453
08:50:02.680 --> 08:50:15.319
chest and stomach, your relaxed hands and shoulders, and meats

2454
08:50:15.439 --> 08:50:25.680
up through your arms relaxing and for arms, your upper arms, elbows,

2455
08:50:25.880 --> 08:50:43.279
your wrists, letting your own with lower bag the hips,

2456
08:50:43.799 --> 08:50:50.040
but exploiting, and you just start to relax and continue

2457
08:50:51.400 --> 08:50:57.479
even the comfort spreading through your legs.

2458
08:51:02.200 --> 08:51:05.520
All the way down to your ankles.

2459
08:51:10.200 --> 08:51:14.200
The tops of your feet, the side of your feet,

2460
08:51:16.040 --> 08:51:17.479
and the bottoms.

2461
08:51:17.040 --> 08:51:18.000
Of your feet.

2462
08:51:21.479 --> 08:51:40.799
Relaxing into your toes, each toe relaxing because the loose

2463
08:51:53.080 --> 08:52:04.200
and if your body relaxes more, your mind becomes slow

2464
08:52:10.000 --> 08:52:26.439
or peaceful, to the point where if you choose to forsake,

2465
08:52:31.799 --> 08:52:49.200
it can easily do that easy drift doing because there's

2466
08:52:49.360 --> 08:53:05.080
nothing going on in your mind to prains peaceful, your

2467
08:53:05.200 --> 08:53:11.560
body continues to lights.

2468
08:53:35.279 --> 08:53:38.959
And with that connection between your.

2469
08:53:39.000 --> 08:53:54.319
Body relaxing, the word you say to yourself relates means

2470
08:53:54.520 --> 08:53:59.439
that you don't need to focus on just one part.

2471
08:54:01.240 --> 08:54:13.400
You can just focus on your entire body saying the

2472
08:54:13.599 --> 08:54:37.319
powerful word wakes and there's uh those the meniar sensations

2473
08:54:38.520 --> 08:54:54.799
of comfort spreading throughout your body, loosening and calming and

2474
08:54:54.959 --> 08:55:25.799
the healing in harm to your body feeding relaxed. So

2475
08:55:26.240 --> 08:55:29.439
all you need to do from now on is just

2476
08:55:31.360 --> 08:55:52.400
tell your something lights that sad feeding coletely down football

2477
08:56:10.319 --> 08:58:06.959
starting now with number twenty nineteen, eighteen, seventeen, sixteen fIF four, Ye.

2478
08:58:40.799 --> 09:00:59.319
Too well, attatatatatatatatatatatas.

2479
09:00:32.479 --> 09:01:34.319
Attatatatatatatatatatatatas assasssssssst.

2480
09:03:03.919 --> 09:04:25.720
Uk s.

2481
09:05:00.000 --> 09:07:11.440
Statsassssssssssssssssssssssssst what.

2482
09:07:25.400 --> 09:10:31.400
S one so counting down from ten to one, ten nine, eight, seven, six, five,

2483
09:10:33.760 --> 09:10:51.480
four three two one. And maybe that was a bit

2484
09:10:51.559 --> 09:10:53.839
too quick in order to relax.

2485
09:10:55.080 --> 09:10:55.760
Maybe it's a bit.

2486
09:10:55.760 --> 09:11:02.239
Too fast for you to notice the calming of your body,

2487
09:11:05.440 --> 09:11:10.040
maybe even a little bit of pressure there, Like you're

2488
09:11:10.080 --> 09:11:12.199
count it down from ten to one. What do you

2489
09:11:12.319 --> 09:11:15.599
expect me to do? Man, expect me just to go

2490
09:11:15.800 --> 09:11:25.440
with floppy just because you're counting down. If you try

2491
09:11:25.440 --> 09:11:31.800
it again, but this time, I go this slower this time,

2492
09:11:33.040 --> 09:11:38.000
and you focus on the whole of your body before

2493
09:11:38.120 --> 09:11:45.080
we focus on your legs. Just notice how your body

2494
09:11:45.199 --> 09:12:00.160
does start to feel more relaxed with every number that

2495
09:12:00.319 --> 09:12:59.000
I countdown ten nine, eight, seven, six, five four three

2496
09:13:12.559 --> 09:13:50.199
two on. I just notice how how you feel generally,

2497
09:13:50.639 --> 09:14:01.959
how your body feels. It's not necessarily even about yeah,

2498
09:14:04.519 --> 09:14:11.760
counting down from ten to one. It's that space that

2499
09:14:11.879 --> 09:14:30.160
you have, that the space between being active physically or

2500
09:14:30.239 --> 09:14:39.680
mentally to just sitting or lying down, just being there,

2501
09:14:40.440 --> 09:14:45.319
not doing anything, not saying anything, not in deeding to

2502
09:14:45.639 --> 09:14:51.919
think about anything. So it opens up a space, you know,

2503
09:14:52.120 --> 09:15:01.440
a bit of a space, the gap. And the more

2504
09:15:02.720 --> 09:15:05.919
I camped down for the tent to work, the bigger

2505
09:15:06.000 --> 09:15:15.120
that gap becomes. So there's that gap of calmness, of

2506
09:15:15.279 --> 09:15:30.680
comfort and relaxation. It's a nice feeling, and it moves

2507
09:15:32.279 --> 09:15:42.199
those stresses or discomforts physically or emotionally, moves them away,

2508
09:15:48.959 --> 09:16:00.839
allows you to just slow down. So I'm going to

2509
09:16:01.000 --> 09:16:04.839
count again from ten down to one and notice that

2510
09:16:05.959 --> 09:16:14.120
gap widening, the gap, and as it widens, it's almost

2511
09:16:14.319 --> 09:16:33.480
like the stress and attention falls into the gap. It

2512
09:16:33.599 --> 09:17:16.400
gives you that distance, that space. Now ten nine, eight, seven, six,

2513
09:17:29.160 --> 09:17:59.720
five four three.

2514
09:18:34.480 --> 09:18:34.720
One.

2515
09:18:46.599 --> 09:19:05.639
How did you look? What do you feel now? Can

2516
09:19:05.720 --> 09:19:21.760
you notice that you feeling calmer? Are you feeling more relaxed?

2517
09:19:44.239 --> 09:19:48.559
As we now focus on your legs, just your les.

2518
09:20:04.599 --> 09:20:09.400
You're just going to start with focusing on your thighs.

2519
09:20:24.239 --> 09:20:28.199
Of course, it's not the most exciting thing to be

2520
09:20:28.319 --> 09:20:35.519
doing because I'm sure like most of your body is

2521
09:20:35.680 --> 09:20:47.760
not not going on the way now, just focusing on

2522
09:20:47.919 --> 09:20:53.319
the whole of your thighs, the tops of your thighs,

2523
09:20:54.120 --> 09:20:59.440
the sides of your thighs, the bottoms of your thighs.

2524
09:21:00.199 --> 09:21:06.080
H put out of thighs and inner thighs. Basically the

2525
09:21:06.160 --> 09:21:13.760
hole of your thigh that leads into your hip and

2526
09:21:13.919 --> 09:21:24.680
it goes down to your knee joints. Now, this is

2527
09:21:24.760 --> 09:21:33.279
a big area. It's a very heavy area. It's very strong,

2528
09:21:34.559 --> 09:21:39.519
probably the strongest muscles in your body or in your thighs.

2529
09:21:49.720 --> 09:21:50.599
But I don't think we.

2530
09:21:52.360 --> 09:22:04.919
Perhaps will give enough attention to our thighs. Perhaps we

2531
09:22:05.080 --> 09:22:15.680
don't they acknowledge how important our thighs are to our lives,

2532
09:22:27.239 --> 09:22:36.639
how much they actually do for us all through our lives.

2533
09:22:43.800 --> 09:22:49.360
And it may seem to sound really weird, but I

2534
09:22:49.480 --> 09:22:55.480
think that all of our body parts, especially our thighs,

2535
09:22:56.480 --> 09:23:11.319
need some TLC. I love show a bit of the acknowledgement.

2536
09:23:14.040 --> 09:23:29.720
Thank you gratitude for what advice do for us. And

2537
09:23:29.800 --> 09:23:35.279
I know this may sound and this strange, and maybe

2538
09:23:35.319 --> 09:23:38.120
you think, why am I surely how I should be

2539
09:23:38.160 --> 09:23:42.959
able in the garden hugging a tree or something. Oh,

2540
09:23:47.080 --> 09:23:49.400
it's hard to set a microphone up on a tree.

2541
09:23:50.360 --> 09:23:52.559
I just want to do this indoors. Otherwise I would

2542
09:23:52.599 --> 09:23:55.879
be outside hugging a tree. Now I can't see the

2543
09:23:55.959 --> 09:23:56.959
television from the tree.

2544
09:24:03.800 --> 09:24:05.400
You move down to your knees.

2545
09:24:07.000 --> 09:24:14.919
Gain such an important part. And I think we don't

2546
09:24:15.000 --> 09:24:22.839
necessarily I'll speak for myself here, I don't necessarily appreciate

2547
09:24:24.639 --> 09:24:29.760
all that my needs do for me until I have

2548
09:24:29.879 --> 09:24:35.559
a problem with my knee occasionally either maybe I'll bash

2549
09:24:35.680 --> 09:24:41.680
it or it's aching for some reason. It's then that

2550
09:24:41.839 --> 09:24:47.400
I realize how much it does. You know, the benefit

2551
09:24:47.480 --> 09:24:55.000
of being able to use my legs without any kind

2552
09:24:55.040 --> 09:25:02.680
of physical discomfort is a beautiful thing that's possibly not

2553
09:25:02.800 --> 09:25:14.519
appreciated until it's temporarily removed. You know that's comfort. But

2554
09:25:14.599 --> 09:25:19.319
as you focus on your knees, regardless of how your

2555
09:25:19.400 --> 09:25:27.400
needs feel, you can have that sense of gratitude.

2556
09:25:28.199 --> 09:25:31.199
And love to your needs for all that they do here.

2557
09:25:41.680 --> 09:25:44.760
And you can still have that attention when your thighs.

2558
09:25:45.599 --> 09:25:51.800
They can notice how your thighs feel, maybe notice that

2559
09:25:52.120 --> 09:25:59.080
they are relaxing more.

2560
09:26:00.639 --> 09:26:01.000
Deeply.

2561
09:26:07.760 --> 09:26:13.360
As you focus now on the bottoms of your legs, massins,

2562
09:26:14.279 --> 09:26:20.800
and your card muscles, the bones between your knees and

2563
09:26:20.879 --> 09:26:34.040
your feet incorporate, and course your ankles so important can

2564
09:26:34.120 --> 09:26:39.319
anyone's had even like the slightest sprain of an ankle?

2565
09:26:40.279 --> 09:26:45.839
Who knows how how much we take our.

2566
09:26:45.959 --> 09:26:54.279
Enkles have are granted, And it's kind of strange in

2567
09:26:54.360 --> 09:26:59.559
a way when you think that, you know, logically our

2568
09:26:59.639 --> 09:27:03.080
risks a lot thinner than the rest of their arms,

2569
09:27:04.199 --> 09:27:07.720
which is okay, it doesn't I can't see any problem

2570
09:27:07.760 --> 09:27:13.279
with that, you know, just picking stuff up. Our ankles

2571
09:27:15.080 --> 09:27:25.000
so much thinner than the rest of our legs, and

2572
09:27:25.120 --> 09:27:29.639
from a physics perspective or logical even it doesn't really

2573
09:27:29.760 --> 09:27:36.959
make sense that all this weight will ultimately be resting

2574
09:27:38.000 --> 09:27:48.000
on your ankles then leading to your feet, that thin area,

2575
09:27:49.519 --> 09:27:59.080
thin bone. Yeah, it does so much great work. Supports us,

2576
09:27:59.160 --> 09:28:09.160
supports out body for a lifetime, helps us to balance,

2577
09:28:11.360 --> 09:28:24.480
It helps you to get around and be mobile. There's

2578
09:28:24.519 --> 09:28:32.400
the calf muscles. Of course, when I was younger, I

2579
09:28:32.440 --> 09:28:35.720
couldn't see the point in calf muscles. Didn't seem to

2580
09:28:35.839 --> 09:28:41.720
do anything. Okay, if I walked around on tiptoes, then

2581
09:28:41.919 --> 09:28:45.680
my cloth muscles get some work. But of course that's

2582
09:28:45.760 --> 09:28:49.760
not true. The calf muscles are being used whenever we

2583
09:28:50.239 --> 09:29:03.680
use her legs and your shins there to protect your

2584
09:29:03.800 --> 09:29:12.839
lower legs, shaped in a way almost as a protector,

2585
09:29:13.319 --> 09:29:24.599
with the bone leading of course to your ankles.

2586
09:29:28.040 --> 09:29:28.680
In your feet.

2587
09:29:33.440 --> 09:29:35.400
I'm not going to focus on your feet. I'm just

2588
09:29:35.480 --> 09:29:41.639
going to focus on the legs. And I realize, and

2589
09:29:41.760 --> 09:29:45.760
now that I've mentioned your feet, it could be sissons

2590
09:29:45.800 --> 09:29:48.839
on them anyway, So maybe I should focus on your

2591
09:29:48.879 --> 09:29:55.279
feet a little bit. You can have the many awareness

2592
09:29:57.480 --> 09:30:01.160
the same as you have your fie in your awareness.

2593
09:30:02.000 --> 09:30:03.319
Even though we haven't been.

2594
09:30:03.319 --> 09:30:08.800
Focusing on your thighs for a few minutes and you're

2595
09:30:08.839 --> 09:30:23.239
focusing on your ankles, there's still that sensation of comfort

2596
09:30:25.959 --> 09:30:37.919
in your thighs, and there's that movement of energy because

2597
09:30:37.959 --> 09:30:44.919
the thighs hold lots of different sensations. Of course, there's

2598
09:30:45.000 --> 09:30:49.720
the muscles, the big strong muscles that we have in

2599
09:30:49.800 --> 09:31:03.599
our eyes. But the skin on the outside of the thighs,

2600
09:31:04.680 --> 09:31:09.120
as in the outside of all of our body, it

2601
09:31:09.199 --> 09:31:20.760
would be very sensitive, sensitive to the touch, sensitive to temperature,

2602
09:31:27.360 --> 09:31:34.879
and inside your thighs the bones, there's the muscle, there's

2603
09:31:34.919 --> 09:31:39.680
the blood, vessels, the art trees, it's all this stuff

2604
09:31:40.239 --> 09:31:49.080
inside your eyes. I guess sometimes it'd be nice if

2605
09:31:49.120 --> 09:31:53.959
you could actually put your fingers inside your eyes and

2606
09:31:54.040 --> 09:31:59.080
a message, So if you can message on the outside,

2607
09:31:59.319 --> 09:32:02.959
because to be able to get deep into the muscles,

2608
09:32:04.000 --> 09:32:09.120
to be able to just massage inside your thighs, message

2609
09:32:09.160 --> 09:32:17.879
in the bones of your leg, massage in all the veins,

2610
09:32:18.080 --> 09:32:28.360
and just gently healing thighes and you can move it

2611
09:32:28.519 --> 09:32:35.879
down message inside your knees, just message in those bones,

2612
09:32:36.879 --> 09:32:42.279
but with the healing fingertips, spreading the healing.

2613
09:32:42.160 --> 09:32:46.760
Energy deep into the choice of your knees.

2614
09:32:52.239 --> 09:32:55.919
Of course, there's the back of your you need and

2615
09:32:56.040 --> 09:33:03.239
the inside crease where you need is it's really sensitive area.

2616
09:33:05.199 --> 09:33:10.040
Really that's very nice and stroke it. That might be

2617
09:33:10.160 --> 09:33:14.120
because it's an area that's not really touched very often.

2618
09:33:16.199 --> 09:33:20.519
It's almost like a hidden plant, a crease.

2619
09:33:22.319 --> 09:33:23.040
In your legs.

2620
09:33:23.120 --> 09:33:30.480
It's almost it's like a partner has a sensitivity which

2621
09:33:30.480 --> 09:33:41.599
is a little bit different because it's protected by your legs.

2622
09:33:49.160 --> 09:33:52.559
You can imagine putting the fingers.

2623
09:33:52.239 --> 09:33:54.720
Into that crease in your legs.

2624
09:34:00.559 --> 09:34:04.160
Fold in between your legs. You can just message with

2625
09:34:04.279 --> 09:34:11.360
your fingertips. Let your fingertips going inside, massage in the

2626
09:34:12.120 --> 09:34:21.279
muscle tissue. You can of course field the bones.

2627
09:34:21.279 --> 09:34:33.120
Of your knees, healing through your fingertips, and then you

2628
09:34:33.160 --> 09:34:34.199
should go down.

2629
09:34:36.839 --> 09:34:38.080
To your calf muscles.

2630
09:34:38.480 --> 09:34:40.160
And that's the part I'd like to be able to

2631
09:34:41.000 --> 09:34:46.720
really put my fingertips step inside and calf muscles.

2632
09:34:47.760 --> 09:34:57.839
Massage in every single tissue that muscle, healing every part.

2633
09:35:03.519 --> 09:35:06.360
And them doing the same for machines.

2634
09:35:08.680 --> 09:35:15.720
The message and gently stroking the bones, generally stroking them,

2635
09:35:16.639 --> 09:35:21.360
hearing their loving way, because it deserves to be treated

2636
09:35:24.400 --> 09:35:26.279
as the precious bones.

2637
09:35:25.959 --> 09:35:26.440
That they are.

2638
09:35:28.000 --> 09:35:31.279
Our legs are so precious as in all the other

2639
09:35:31.400 --> 09:35:39.519
parts of our body, the more precious of amerture on

2640
09:35:39.680 --> 09:35:49.800
the planet. When you start to.

2641
09:35:51.279 --> 09:36:02.279
Think about the legs in this way, can you change

2642
09:36:02.440 --> 09:36:04.120
your perspective?

2643
09:36:06.839 --> 09:36:07.919
It might sound be.

2644
09:36:11.239 --> 09:36:16.480
It's silly to start with the idea of having love

2645
09:36:17.160 --> 09:36:17.720
your legs.

2646
09:36:19.120 --> 09:36:26.839
Show an appreciation, I advise, wanting to be able to

2647
09:36:27.559 --> 09:36:34.680
put your hands in your eyes the message, the muscles

2648
09:36:35.639 --> 09:36:36.800
in the bones.

2649
09:36:38.440 --> 09:36:42.919
To get your fingers deep in there, releasing.

2650
09:36:43.000 --> 09:36:47.760
All at tension, just to show.

2651
09:36:49.400 --> 09:36:50.720
How much you care.

2652
09:36:53.760 --> 09:36:55.400
About your legs.

2653
09:36:56.480 --> 09:37:02.360
Much you care for what your legs deep for you regularly,

2654
09:37:04.800 --> 09:37:05.879
your knees, your.

2655
09:37:06.040 --> 09:37:18.959
Cars, your ankles, the strength of your ankles, considering how

2656
09:37:19.959 --> 09:37:23.199
then they are compared to the rest of your legs,

2657
09:37:23.400 --> 09:37:37.040
especially your eyes. Yet they say strong, so flexible, absolutely

2658
09:37:37.360 --> 09:37:38.639
amazing things.

2659
09:37:39.919 --> 09:37:49.559
The ankles are truly a gift because of what they

2660
09:37:49.720 --> 09:37:50.080
do for.

2661
09:37:50.160 --> 09:38:01.639
You supporting all that weight. Gon'd to sit how what

2662
09:38:01.959 --> 09:38:08.639
weight you are given You're only eight stones. A lot

2663
09:38:08.639 --> 09:38:15.080
of weight is a lot. Like course, now I'm a

2664
09:38:15.160 --> 09:38:17.040
lot heavier than eat stand.

2665
09:38:18.279 --> 09:38:23.559
Double that, yet my own course.

2666
09:38:25.080 --> 09:38:26.360
Support my body.

2667
09:38:26.800 --> 09:38:27.400
All the time.

2668
09:38:31.160 --> 09:38:34.839
What do they do keep on the side to sit down.

2669
09:38:37.160 --> 09:38:48.360
I'm next to my deep eples, my toast crack.

2670
09:38:49.599 --> 09:38:50.319
That's so happy.

2671
09:39:10.160 --> 09:39:11.160
The legs.

2672
09:39:12.680 --> 09:39:15.239
Really are amazing.

2673
09:39:17.839 --> 09:39:21.680
And then to talk bout talk about your legs is

2674
09:39:21.800 --> 09:39:27.239
probably possibly, if not one of the most thing most

2675
09:39:27.319 --> 09:39:31.919
polling things you've ever heard anyone say, possibly.

2676
09:39:34.319 --> 09:39:35.319
The pool or not.

2677
09:39:36.919 --> 09:39:52.360
Everything I said is true. The legs are amazing. Your

2678
09:39:52.519 --> 09:40:12.480
legs deserve not just respect, they deserve to relax. They

2679
09:40:12.639 --> 09:40:13.440
deserve to.

2680
09:40:13.559 --> 09:40:15.720
Take some time out of the day.

2681
09:40:17.919 --> 09:40:54.800
They just let go completely relax, really can relax. Because

2682
09:40:54.879 --> 09:40:58.440
the legs are so such a nice.

2683
09:40:58.639 --> 09:41:04.760
Very important part of your body. The election makes the

2684
09:41:04.879 --> 09:41:13.959
rest of your body also naturally follows into that, yeah,

2685
09:41:15.639 --> 09:41:16.879
journey of comfort.

2686
09:41:25.000 --> 09:41:30.279
I feel it in my hips, my hips filled really lose,

2687
09:41:33.599 --> 09:41:34.480
and also.

2688
09:41:34.319 --> 09:41:38.199
My larwer back as well, my law back.

2689
09:41:38.440 --> 09:41:43.959
Reading there was it stretched. Even though I'm just sitting

2690
09:41:44.040 --> 09:41:47.480
in a chair and there's any stretching.

2691
09:41:49.559 --> 09:41:52.760
As far as I'm aware that I'm doing, It's almost

2692
09:41:52.760 --> 09:41:56.559
as if the muscles are just relaxed so much that

2693
09:41:56.720 --> 09:42:03.720
there is a natural stretch. His attentional has been checed.

2694
09:42:05.080 --> 09:42:25.680
One adult annount and camp down ten doowns of one.

2695
09:42:33.000 --> 09:42:33.760
To fill.

2696
09:42:35.279 --> 09:42:59.199
One of the rats damn nine eight yet six, five,

2697
09:43:03.879 --> 09:43:12.080
four three h.

2698
09:43:16.480 --> 09:43:16.720
One.

2699
09:43:22.760 --> 09:43:35.519
Yeah, I'm just gonna countdown and fire down to one,

2700
09:43:36.319 --> 09:43:40.879
and there's a countdown. You just focus on the numbers,

2701
09:43:42.559 --> 09:43:50.879
just the numbers counting down. I notice how you feel.

2702
09:43:53.239 --> 09:43:54.480
In this moment.

2703
09:43:55.839 --> 09:44:00.239
As you hear the numbers counting down, knowing that those

2704
09:44:00.400 --> 09:44:13.239
numbers counting down represents mm hmmm, feeling calm, not just

2705
09:44:13.400 --> 09:44:14.319
in your body.

2706
09:44:14.160 --> 09:44:15.160
But will say.

2707
09:44:17.040 --> 09:44:18.120
The next thing your mind.

2708
09:44:20.959 --> 09:44:27.080
I'm just noticing, fel there's nothing to do, it's nothing

2709
09:44:27.440 --> 09:44:36.319
to say, it's nothing to think about. Starting year number

2710
09:44:36.480 --> 09:45:30.959
five or three to one, did you notice gradual letting

2711
09:45:31.120 --> 09:45:40.480
go with the tension and body? It may also begin

2712
09:45:40.839 --> 09:45:46.800
to notice and be aware of how your mind is

2713
09:45:47.879 --> 09:45:55.720
starting to slow down. This is just a natural thing

2714
09:45:56.160 --> 09:46:04.160
that happens. It's not really a special procedure. It's just natural.

2715
09:46:04.279 --> 09:46:10.639
Because it's your body relaxes, your mind also starts to relax.

2716
09:46:12.239 --> 09:46:15.919
And the more your mind relaxes, the more your body relaxes.

2717
09:46:16.360 --> 09:46:28.400
Just the continuous circle of relaxation and is that calmness

2718
09:46:28.639 --> 09:46:35.919
that comes from relative quietness. You can even if this

2719
09:46:36.120 --> 09:46:43.519
background sounds either your side orline, it's still can to

2720
09:46:43.720 --> 09:46:49.440
be quite God, you know you haven't got the television on,

2721
09:46:50.040 --> 09:46:54.239
there's no music in the background, and you're listening to

2722
09:46:54.279 --> 09:46:55.279
the recording.

2723
09:46:54.919 --> 09:47:02.279
Wit music of us. You're very likely you're not going

2724
09:47:02.319 --> 09:47:04.199
to be sitting in a room with other people.

2725
09:47:05.160 --> 09:47:08.440
Of course you might be that generally.

2726
09:47:08.160 --> 09:47:13.120
It's more idea if you can do this on your own, So.

2727
09:47:13.839 --> 09:47:30.480
Make distrutches, and when you stop thinking about stuff, relaxation

2728
09:47:32.480 --> 09:47:44.519
automatically rises. The sense of comforts starts to grow, and

2729
09:47:46.360 --> 09:47:51.559
without trying to build it up into something fantastical or

2730
09:47:54.959 --> 09:48:03.639
something magical, this is just a natural process, something that's

2731
09:48:04.879 --> 09:48:14.599
easy to accomplish. In fact, it's almost the sense of

2732
09:48:14.839 --> 09:48:22.040
relaxing intimately happens really when you put the rector into it.

2733
09:48:23.120 --> 09:48:29.000
It's not something that you can really force, something that

2734
09:48:30.279 --> 09:48:40.599
happens naturally. And parts of the process of this recording

2735
09:48:41.839 --> 09:48:42.680
and others.

2736
09:48:44.000 --> 09:48:45.519
Is simply.

2737
09:48:46.839 --> 09:48:55.519
Two allow you to take advantage of this space.

2738
09:48:58.199 --> 09:48:58.599
It's not.

2739
09:49:02.360 --> 09:49:06.959
Just look.

2740
09:49:10.040 --> 09:49:14.400
To just be here to be sure.

2741
09:49:17.800 --> 09:49:18.760
With how you feel.

2742
09:49:24.919 --> 09:49:32.199
Yet with the intention one of wanting to relax.

2743
09:49:31.879 --> 09:49:32.440
People.

2744
09:49:37.279 --> 09:49:38.279
Maybe even.

2745
09:49:39.760 --> 09:49:47.440
Depend sleep depending on what is you which yourself.

2746
09:49:48.680 --> 09:49:49.519
In this moment.

2747
09:49:56.519 --> 09:50:05.239
As we know, the relaxing is the maturity of the

2748
09:50:05.360 --> 09:50:11.720
process of doing sleep. They do sleep parties the time.

2749
09:50:11.720 --> 09:50:19.000
That the deeper relaxed in the th.

2750
09:50:23.440 --> 09:50:46.400
EASi be fine. So drifting also intes stay focused on

2751
09:50:46.599 --> 09:50:47.519
my voice.

2752
09:50:48.959 --> 09:50:51.959
M h joy.

2753
09:50:57.839 --> 09:51:21.120
The process correctually be that s it's awsome in your body,

2754
09:51:26.160 --> 09:51:41.919
can see it just absurd sensation.

2755
09:51:47.559 --> 09:51:47.879
That's a.

2756
09:51:54.599 --> 09:52:04.959
Completely this time couple six, Thus

2757
09:52:11.040 --> 09:52:24.440
Righteous down, he said,