April 10, 2025

(no music) (10 hours) Unpredictable Gas | Let me bore you to sleep #1324 | 10th April 2025

(no music) (10 hours) Unpredictable Gas | Let me bore you to sleep #1324 | 10th April 2025
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WEBVTT

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Hello, Hello, Hello, Hi, welcome to Jasonnewland dot com. My

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name is Jason new Land.

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Please a listad where you can.

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Safely close your eyes. Just let you know that I

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have a Facebook group called Jason Newland's Boring Group you

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can join if you have wanna, and got to a

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YouTube channel called What's at Jason Newland.

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And I've decided that from now.

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On, I'm going to just upload my recordings on YouTube

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directly from the podcast. So I've got a podcast connected,

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so it's a separate podcast connected to YouTube. And now

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every time I release the six new versions of a

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new recording, they will go online onto YouTube. So you

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have no music one no music, five hours no music,

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ten hours one with music five and ten hours about

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with music. So they'll all be available on YouTube just

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basically just exactly the same as.

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My podcasts, but on YouTube. B B b b be.

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So thank you for to Hillary for your very very

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kind PayPal gift. I appreciate that very much. Thank you,

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And we have a look because I did the recording.

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Let's have a look.

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Oh Hillary, did I did say thank you? On the

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Facebook group? Hillary says thank you for the recording. Can't

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wait to listen. Perhaps you should have listened before you

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sent the PayPal gift. You may be disappointed. Sorry, but

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hopefully I'll make up to it from with other recordings

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I do, which is all I seem to do is

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make recordings. Lately, I had a message or a comment

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which I did because basically I did Trivia Tuesday Let

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Me Boy Sleep one twenty two, which was two days ago,

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eighth of April, because it's now the tenth and I

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was talking about the menopause, a subject that I don't

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know much about.

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Of course, and.

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Michelle posted I really enjoyed this one. I didn't fall

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asleep though, lol. So yeah, it's it's uh, I just

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don't know's. It was one of those that it was

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a request. I did it, but I didn't really. I mean,

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when do I even really know what I'm doing? But

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or when do I know what I'm talking about? Really?

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But you know, I give it a go. I give

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it a go.

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I might be rubbish, but I do give it a go.

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So that's one thing I can maybe that could that

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could be my new my new nickname, give.

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It a goer, Give it a goer.

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So today, BlimE me just literally this week so far.

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Someone's got the window open just to let some air in.

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Got a bit of a tummy ache, so I'm just

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like letting air in, and it's like I need to

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do a big burp, a mouth fart as it were.

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So today I've done. I did a recording let Me

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Boil Your Pain Away in number seventeen for a frozen shoulder.

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Now that was yesterday. Sorry.

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Today I've done Playful Body Scan, which was Deep Sleep

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Whisper fire Free two it's more softly spoken than deep,

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and then Whisper Really and then you've got done, and

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let Me Boil Your Pain Away number eighteen, which I

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did a few hours back. And now I'm doing this.

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It's been quite a while since I did three recordings

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on one day, but yesterday I did two recordings Frozen Shoulder,

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let Me Boil Your Pain, Boil Your Pain Away number seventeen,

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and then Whisper Wednesday, and then on Tuesday blum Me

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I did two recordings as well. I did the Trivia

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Tuesday Menopause, and then I also did a Quantum Memory

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Shift which was Relaxation Hypnosis for stress number two hundred

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and thirty nine and Monday Wow.

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Really, I did two recordings on Monday as well. What

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a week? Let me boil your.

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Path pack of phobia, either pack of phobia or phagaphobia.

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It's p h so swallowed basically swallowing fear of swallowing

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or swallowing phobia.

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I think, well, I.

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Suppose it could, but you know, fears fear of swallowing.

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So I did that and I also did the Monday's

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Boiling Objects as well, where I taught about Big Brother.

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I should have put that.

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In a title, really, but the image is an image

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of the Big Brother House and Sunday so that was yeah,

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BlimE me. And I did a recording on Sunday, Sunday's Papers.

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Did it record on Saturday Friday?

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BlimE me? Wow?

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Then I did recording Thursday, then Wednesday Whispers, Tuesday Trivia,

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Monday's Boring Objects, Sunday Papers. That's quite a few days

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in a row, and I've been doing two a day

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apart from today today, I've done three altogether.

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Come on, you know what's next.

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There's a hero. If you look inside your tent, I

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figure tent is a bit better than pence. But okay,

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you look andsad your pets.

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Oh, I don't know what the ooze for.

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So yeah, I'm pretty pleasing myself.

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But you know, I'm also aware that.

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Before this period, if we go back just a little while,

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just a little bit, just a little bit, seventh of April,

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last month, six fifth, fourth, third, second, first, thirty first

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of March, thirtieth of March, twenty eighth of March, twenty

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fifth of March, so there was a few gaps before,

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like twenty fourth, twenty third, twenty one, twenty. So yeah,

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there's there's a few little breaks. Nineteenth two on the

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nineteenth really well, and then the eighteenth, seventeenth, sixteenth, fourteenth.

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I'm hearing someone go in, so either there.

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Experiencing pain or pleasure or both, I'm not sure. I

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hear some of the strangest sounds out of that window.

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We have to ignore it because usually it's just well,

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I don't know what it is, to be honest, Well,

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I've done pretty well. Actually, I'm thinking about it because

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I went through a period in March where I was

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not doing so very great, but I still managed to

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make some recordings. So it's about really just when the

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time is right, make a recording, and then you know,

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so there's the odd day or two but it hasn't.

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It wasn't like every day in March it says, yeah, wow,

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I'm pleased. I'm pleased. I mean, it wasn't only a

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couple of weeks ago I was going to quit, so.

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Not I don't know. Well, I'm just like it's going

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to take a break, maybe till the end of the year.

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So it's kind of weird. Just have these little bits

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of energy. That's the thing about bipolar, which doesn't I

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don't have to Okay, I don't know what people know.

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It's a guess, isn't it. I can't who want to

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say what the general public know and don't know. I mean,

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I'm part of the general public. So it's something that

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I didn't know about bipolar. I was thought it was

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this moods, moods, moods up and down, up and down,

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up and down, and which you know is a mood disorder.

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There's so much more to it. And it's an energy

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thing as well. Yes, I can really explain it. I

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can only talk from my own perspective. I get a

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wave of energy and I this is how I would

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have explained it ten years ago, which is probably probably

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the best way to explain it.

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In a way.

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Maybe it's like surfing. I would explain this thirty years ago,

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twenty years like this, it's like surfing. And sometimes on

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a calm day, bearing in mind, you know with a

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surfboard you're limited to what you can do. There's no ways,

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you just pretty much sit in there. So those would

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be the days where that would be the time when

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I'd be inactive.

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Because there was no energy and I didn't perhaps I

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might want to go back.

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This is something I wouldn't do because I don't swim really,

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but alsurf, but as an analogy, an analogy and an allegy.

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So it's waiting for.

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The waves to come. But when a wave comes, ride it.

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So that's what I do. That's what I've been doing

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in my life for decades. I try and ride the

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waves when they arrive. And but sometimes unfortunately with waves

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you can go up as work down as well as up.

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That's the ones where when it's choppy waters, so it's

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down and up and I have to kind of ride

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those ones as well. So sometimes that you know, it's

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kind of more downs than ups, and other times there's

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more ups and downs and it's choppy, and sometimes it's one.

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Really big one.

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And maybe I'm going through a I wouldn't say that

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was a big one, to be honest with you. It's

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not a big wave, but it's it's a more kind

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of energetic wave that I'm riding at the moment. Part

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of that might be because Big Brother's back on TV

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and it's given me a a little boost, a little boost,

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and I've got like a little a routine now that

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I haven't had for a long time because I don't

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watch television at specific times normally. I'm still not actually

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I watched the news. I like to see what's on,

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but you can. We've got news on twenty four hours

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a day, so I can just dip into it whenever

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I want. Or I can go on to YouTube and

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just go into the news channels, watch Fox Live, Fox

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News Live or CNN Live, or go on to the

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Sky or BBC Australia.

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You know whatever.

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I can watch the news live or catch up on

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the latest stuff. I'm not spending all day watching the news,

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otherwise I probably would be in bed right now. So

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but now I've got this little routine, So I'm going

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to talk about my routine. So we talk about my routines,

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not just now, but in the past. So this is

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my routine at the moment. I'll start from when I

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get up in the morning, So I don't set my

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alarm unless I have to go somewhere. If I have

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an appointment in the morning, whether it's a doctor's, dentists,

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I don't know, whatever it is. If I have an

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appointment in the morning, I set my alarm. If the

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appointments not till like three point thirty four in the afternoon,

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I don't set my alarm. There's like no point because

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the chance of the me is sleeping all day and

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all night, well all through the day. I mean, it

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has happened, but it's very unlikely. So on an average,

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normal kind of day, I'll wake up between four and

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six sometimes it depends.

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It's really depends.

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And I'll just get up if I feel because as

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you know, if I feel awake, I'll wake up.

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I'll get up.

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And this week I've been doing a different routine, admittedly

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only for the last two days, maybe three days. I

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should tell you what my old routine, or shouldn't I. Anyway,

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what I've been doing for the last two days, I've

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got up and I've made a recording so I take

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my tummy tablet which is for acid reflux, take that

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and I have to leave it about half an hour

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or more before eating.

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So what I do is.

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Or what I have done the last two days, make

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a recording. Yesterday it was a deep sleep. No, it

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was a whisper Wednesday, so that lasted over an hour.

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So that was but great, A great.

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Time of the date to make a whisper recording when

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there's very little going on sound wise, although there is

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a neighbor still shouting various times of the day night,

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so I don't know. But generally, other than that, it's

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usually fairly quiet. There's no loud music generally or anything

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like that at like three in the morning, four in

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the morning, but I say sometimes like five, six in

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the morning, depends. I don't have a say I don't

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have a routine, but I'm just talking to you about

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a routine, and I just say that I don't have

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a routine, but you know, it's a new this is

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kind of a new routine. So I get up, do

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we we? That's the first thing I do. I mean,

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it's good because the check is still there, so that's

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that's nice. And then I look in the mirror. I think, oh,

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never mind, h and I put my trousers back on,

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and I go into the well, wash my hands, and

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I go into the kitchen, have my tablet. I did

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take a tablet, if the if I've just made sure

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that there's a bowl fill my breakfast when it's time,

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make sure it's got filled the water whatever, because I've

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only got two bowls and yeah, one cup, two bowls.

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That's There was a video called that wasn't there and

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I never saw that video, thankfully. It was bad enough

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seeing the Centerpede?

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Why who? What?

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What?

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Ended? I mean what why? Why?

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00:19:05.279 --> 00:19:07.279
What would go through someone's mind to want to make

240
00:19:07.319 --> 00:19:14.519
a movie like Centipede. It's still among the most Yeah,

241
00:19:17.039 --> 00:19:20.839
you know, it's definitely not one to watch with your

242
00:19:20.839 --> 00:19:21.960
family at Christmas?

243
00:19:22.039 --> 00:19:24.960
Is it we're gonna watch?

244
00:19:25.079 --> 00:19:26.039
We watch Scrooge?

245
00:19:26.160 --> 00:19:27.640
Or can we watch the Centipede?

246
00:19:28.799 --> 00:19:28.920
Hm?

247
00:19:29.559 --> 00:19:38.519
Which one's most Christmasy? So I am not talking about

248
00:19:38.519 --> 00:19:43.880
the Centipede blindly? Oh so yeah?

249
00:19:44.319 --> 00:19:44.960
So I get.

250
00:19:44.839 --> 00:19:49.920
Up, go to the toilet, wash my hands. Things now

251
00:19:49.960 --> 00:19:54.319
hassling me. It's eleven minutes past seven. We will be

252
00:19:54.440 --> 00:19:59.240
hearing the chip Van at some point, which means Vinnie

253
00:19:59.279 --> 00:20:02.279
will stop barking, But I have to edit that out.

254
00:20:03.799 --> 00:20:07.640
But it usually comes half seven to eight in the

255
00:20:07.680 --> 00:20:09.680
evening with.

256
00:20:09.720 --> 00:20:10.480
The window open.

257
00:20:10.680 --> 00:20:13.200
We'll hear it because it's got this like it's like

258
00:20:13.240 --> 00:20:16.559
a chip van, a converted chip van. It's like an

259
00:20:16.559 --> 00:20:20.799
ice cream van converted. So instead of ice cream, it's chip.

260
00:20:20.880 --> 00:20:25.599
It's like you know, fish and chips. And I'd say

261
00:20:25.599 --> 00:20:29.160
it's exactly the same van, but we've got different stuff

262
00:20:29.160 --> 00:20:29.480
in it.

263
00:20:30.400 --> 00:20:33.240
But instead of like did do do do do do do?

264
00:20:33.559 --> 00:20:37.960
Like the old ice cream jingles, did a do do

265
00:20:37.799 --> 00:20:38.440
do do? Do?

266
00:20:39.079 --> 00:20:39.160
Or?

267
00:20:39.240 --> 00:20:40.599
Is that dukes of hazard?

268
00:20:41.359 --> 00:20:50.960
But then it goes like.

269
00:20:46.839 --> 00:20:48.200
Like grinding metal.

270
00:20:50.279 --> 00:20:56.799
It's it really, it's what you'd imagine, remember Jaws from

271
00:20:56.799 --> 00:21:00.519
the James Bond movies. It's like him trying to yodel.

272
00:21:01.319 --> 00:21:07.000
It is that kind of sound. It's awful, really awful sound.

273
00:21:07.359 --> 00:21:13.400
No offence of Jaws from James Bond, Richard Keel, wasn't it?

274
00:21:13.480 --> 00:21:13.759
Yeah?

275
00:21:14.680 --> 00:21:16.880
That's good of me? How can I remember stuff like that?

276
00:21:17.880 --> 00:21:25.960
So sad my tablat I come in, I set up

277
00:21:26.000 --> 00:21:29.240
the recording. I usually go onto laptop and see if

278
00:21:29.240 --> 00:21:33.640
I've got any messages or any comments, see what the

279
00:21:33.720 --> 00:21:38.079
stats are for my recordings, you know, on my podcast.

280
00:21:38.279 --> 00:21:41.960
So I woke up, I would have looked and sawt okay,

281
00:21:42.240 --> 00:21:48.519
it was a good day yesterday. That's nice. Good stats. YouTube,

282
00:21:49.519 --> 00:21:54.279
YouTube is it grows, it's it's YouTube is a bit strange,

283
00:21:54.720 --> 00:21:57.799
you know. Unless I make videos of myself on on

284
00:21:57.799 --> 00:22:03.160
on there, I don't get a lot of traction. But

285
00:22:03.200 --> 00:22:05.240
I don't really want to make videos of myself. I'd

286
00:22:05.319 --> 00:22:08.960
rather just make the podcast, have the freedom of just

287
00:22:09.160 --> 00:22:13.359
expression without looking, without being seen. I don't, you know,

288
00:22:14.759 --> 00:22:19.440
it's just it's not really not really me anymore, and

289
00:22:19.519 --> 00:22:25.720
this is just this is more more what I want

290
00:22:25.720 --> 00:22:28.680
to do. So I'll post this stuff on YouTube. But yeah,

291
00:22:28.720 --> 00:22:32.240
I don't get a lot of comments or anything. I've

292
00:22:32.240 --> 00:22:39.680
got what fifteen one, five hundred and fifty subscribers and

293
00:22:41.480 --> 00:22:45.880
still getting three point six thousand views a month, just

294
00:22:46.000 --> 00:22:49.759
under one thousand hours a month views. So it's just

295
00:22:49.880 --> 00:22:52.519
sort of standards. I'm kind of staying around the same.

296
00:22:56.319 --> 00:23:00.640
And then I'll set the microphone, set the compute, you know,

297
00:23:00.680 --> 00:23:05.599
set the system up to the recording system up, make

298
00:23:05.640 --> 00:23:07.000
the recording so.

299
00:23:06.960 --> 00:23:09.880
I'll talk whatever it is I'm going to talk about.

300
00:23:11.079 --> 00:23:15.599
So I guess I'm using today and yesterday as an example,

301
00:23:18.400 --> 00:23:21.759
today was shorter, So I think the recording I did today,

302
00:23:21.880 --> 00:23:26.200
if we look back, I said, a look, what was it?

303
00:23:27.200 --> 00:23:31.359
Playful body scan that lasted forty four minutes and twenty

304
00:23:31.400 --> 00:23:38.319
three seconds. So and the let me Boil your pain

305
00:23:38.400 --> 00:23:42.680
away number eighteen lasted one hour and twenty eight seconds.

306
00:23:43.920 --> 00:23:45.039
So what I did then.

307
00:23:46.680 --> 00:23:50.160
Is I pressed the stop button, turned off the equipment.

308
00:23:51.720 --> 00:23:52.960
I went and.

309
00:23:55.000 --> 00:24:00.680
Washed my cup up. I can't remember if there was

310
00:24:00.720 --> 00:24:03.559
a bowl already. I think it might have been a

311
00:24:03.640 --> 00:24:07.079
bowl was already there to be used, but I washed

312
00:24:07.160 --> 00:24:10.680
up the other bowl for later on, rinsed out the

313
00:24:10.720 --> 00:24:13.720
bowl that I was going to use, made sure that

314
00:24:13.759 --> 00:24:17.319
there's no washing up liquid or anything smell in the

315
00:24:17.359 --> 00:24:19.119
cup or the mug.

316
00:24:19.920 --> 00:24:22.759
It's a blue is it green or blue? One of them?

317
00:24:23.319 --> 00:24:29.359
And I put it down. So I got the face

318
00:24:29.440 --> 00:24:34.759
in the window is the sink and the draining board,

319
00:24:35.000 --> 00:24:39.240
and on the right hand side is the boiler. To

320
00:24:39.279 --> 00:24:43.599
my left, so if I literally turn to my left,

321
00:24:44.359 --> 00:24:48.839
there's like a little I don't know, a kitchen cabinet

322
00:24:48.920 --> 00:24:51.039
or whatever that I've got my kettle.

323
00:24:52.400 --> 00:24:54.000
Toaster on.

324
00:24:54.200 --> 00:24:57.000
So I put the kettle on, maybe put water in it. First,

325
00:24:57.119 --> 00:25:00.559
then put the kettle on. I put a cup nearer

326
00:25:00.599 --> 00:25:05.279
the sink, and I put the bowl next to the kettle.

327
00:25:07.640 --> 00:25:10.519
Next next to that is the cooker, and on the cooker.

328
00:25:10.599 --> 00:25:11.359
I've got my.

329
00:25:13.319 --> 00:25:18.839
Do you call it a fryer thing? The what's it

330
00:25:18.920 --> 00:25:26.559
called dry fryer? Is it dry fryer, quick fryer, dry fryer,

331
00:25:28.079 --> 00:25:29.119
wet fryer.

332
00:25:30.599 --> 00:25:34.119
Fast fryer. I don't know.

333
00:25:34.160 --> 00:25:37.799
They're pretty amazing, but yeah, I've got one one of them.

334
00:25:38.279 --> 00:25:42.640
So that's on top of the oven. I don't use

335
00:25:43.200 --> 00:25:46.279
on top of the yes, the oven cooker. I don't

336
00:25:46.319 --> 00:25:50.880
really use the cooker very often. Air fryer, that's it.

337
00:25:50.920 --> 00:25:53.119
So I use the air fry more more often than

338
00:25:53.119 --> 00:25:57.680
anything else. Now, So what I do then is I

339
00:25:57.759 --> 00:26:03.880
go over to the fridge. Sometimes I've put the tea bags.

340
00:26:03.880 --> 00:26:07.319
I got a cupboard above the kettle, and that's where

341
00:26:07.359 --> 00:26:09.839
my tea bags are. So I'll take a tea bag out,

342
00:26:10.240 --> 00:26:15.599
put it into the cup. Now, until last.

343
00:26:15.720 --> 00:26:16.519
Probably.

344
00:26:19.799 --> 00:26:24.000
Probably December November time, I was using two tea bags

345
00:26:24.119 --> 00:26:28.400
per cup of tea because I was just being a

346
00:26:28.400 --> 00:26:30.480
bit impatient. I thought, I just put them both in

347
00:26:31.119 --> 00:26:34.880
makes it tea quicker, and you know. But then I

348
00:26:35.000 --> 00:26:41.039
run out of tea bags and the local shop didn't

349
00:26:41.079 --> 00:26:50.240
have any tea bags and I didn't. Yeah, I wasn't impressed.

350
00:26:51.559 --> 00:26:52.000
With that.

351
00:26:53.400 --> 00:26:56.680
Actually it might have been the last summer. Might not, Yeah,

352
00:26:56.680 --> 00:26:58.359
it might not have actually been. No, I think it

353
00:26:58.440 --> 00:27:02.519
was during Christmas or during the Yeah, during that period.

354
00:27:04.400 --> 00:27:09.920
So I decided to just use one tea bag per

355
00:27:09.960 --> 00:27:13.480
cup of tea, but put the hot water on and.

356
00:27:13.519 --> 00:27:14.720
Leave it for a little bit longer.

357
00:27:17.519 --> 00:27:19.599
That's got to be the most boring thing I've ever

358
00:27:19.640 --> 00:27:24.480
said in my life. Wow, did you really just spend

359
00:27:24.480 --> 00:27:26.640
the last five minutes talking about how you want to

360
00:27:26.720 --> 00:27:29.680
use one tea bag now instead of two tea PAGs

361
00:27:29.799 --> 00:27:32.839
like he used to? Yes, I did.

362
00:27:34.240 --> 00:27:38.200
Why I don't know. I don't know. I just wish

363
00:27:38.240 --> 00:27:41.559
I hadn't. But you can edit. You can edit it out,

364
00:27:41.640 --> 00:27:43.559
can't you.

365
00:27:43.599 --> 00:27:45.880
No, Well I can if I want to, If I

366
00:27:45.880 --> 00:27:49.599
could say the term edited it in, it out, But no,

367
00:27:49.680 --> 00:27:50.480
I'm going to leave it in.

368
00:27:51.160 --> 00:27:51.680
Mm hmmm.

369
00:27:52.599 --> 00:27:56.480
My voice sounds a bit croaky today. Maybe it's because

370
00:27:56.480 --> 00:27:57.839
of all the talking.

371
00:27:57.480 --> 00:27:59.319
I have done. No, no, no, no, no, no no no.

372
00:28:00.960 --> 00:28:05.200
So I put one Yeah, I put a tea bag in.

373
00:28:05.599 --> 00:28:08.119
Put the hot water in. Then I go over to

374
00:28:08.240 --> 00:28:14.640
the fridge and I put the dash of milk in

375
00:28:14.720 --> 00:28:22.279
the tea in the cup. Then I go, if you know,

376
00:28:22.319 --> 00:28:25.759
then I have some milk either. Sometimes it's only like

377
00:28:27.000 --> 00:28:33.880
I buy these two liter cravendll milks semi skimmed. Sometimes

378
00:28:33.960 --> 00:28:37.000
they get like nearly empty, so I can't use it

379
00:28:37.039 --> 00:28:39.400
for breakfast cereal. So I just use the ends of it,

380
00:28:39.599 --> 00:28:42.119
that the last bit of it for milk. So maybe

381
00:28:42.119 --> 00:28:43.839
you got three or four cups of tea out of that.

382
00:28:45.119 --> 00:28:49.559
So I go back to the to the fridge and

383
00:28:49.599 --> 00:28:51.559
put it back in the fridge, and less of course

384
00:28:51.599 --> 00:28:52.799
it's run out, then I don't.

385
00:28:53.039 --> 00:28:53.839
I wouldn't do that.

386
00:28:55.200 --> 00:28:56.519
I'll put it on the I'll check it out of

387
00:28:56.519 --> 00:28:56.920
the window.

388
00:28:57.119 --> 00:29:00.519
No, I don't usually, So I go back to the.

389
00:29:00.480 --> 00:29:03.039
Fridge, get a new bottle, or get a bottle that's

390
00:29:03.119 --> 00:29:06.319
you know, got some milk in it, and pour.

391
00:29:08.119 --> 00:29:11.680
You know, nearly a bowl for through three quarters.

392
00:29:11.440 --> 00:29:13.240
Of a bowl, maybe a little bit more of milk.

393
00:29:13.960 --> 00:29:17.920
Fill it up to it's nearly full of milk, put

394
00:29:17.920 --> 00:29:21.119
it in the microwave for two minutes and twenty seconds,

395
00:29:22.880 --> 00:29:25.279
and that's for my ready break.

396
00:29:26.079 --> 00:29:27.319
So while that's going on.

397
00:29:28.480 --> 00:29:32.680
I go out of the kitchen, so basically opposite the

398
00:29:33.039 --> 00:29:37.720
fridge is the kitchen door. Oh a bit of the

399
00:29:37.720 --> 00:29:43.079
gases coming out night. That's nice. And it wasn't loud

400
00:29:43.160 --> 00:29:44.759
enough for me to have to really tell you about

401
00:29:44.799 --> 00:29:51.920
it unless you did hear it, and I you know,

402
00:29:52.119 --> 00:29:56.039
still one of the funniest things I ever saw was

403
00:29:57.240 --> 00:30:00.519
it was an episode of Taxi, and I think it

404
00:30:00.559 --> 00:30:02.799
was just a clip, but I might have seen some

405
00:30:02.920 --> 00:30:07.559
of the episode. And you know, the bloke from a

406
00:30:09.240 --> 00:30:12.440
Back to the Future, the professor back to the Future,

407
00:30:13.039 --> 00:30:16.279
so he was in I didn't notice, but he was

408
00:30:16.319 --> 00:30:19.559
in Taxi. He was one of the stars of Taxi.

409
00:30:21.279 --> 00:30:23.759
And I knew about like Danza takes it, Ted dan

410
00:30:23.880 --> 00:30:30.119
Zone and some of the others, and also the squeaky bloke.

411
00:30:31.759 --> 00:30:32.359
I forget his.

412
00:30:32.359 --> 00:30:35.559
Name now, but I didn't realize he was in it.

413
00:30:37.319 --> 00:30:43.240
And there's one scene where what's his name in Back

414
00:30:43.279 --> 00:30:55.359
to the Future, the like the natty professor, doctor, what's

415
00:30:55.519 --> 00:31:01.160
it's Martin McFly? Professor? Professor was professor, wasn't it Professor?

416
00:31:03.400 --> 00:31:07.359
I don't know anyway, So he's in Taxi. He's one

417
00:31:07.359 --> 00:31:10.920
of the taxi drivers. I guess and he's been looking

418
00:31:10.960 --> 00:31:18.920
after someone else's apartment, but there was an accidental fire.

419
00:31:20.160 --> 00:31:22.079
And he gets all out and everything. I think the

420
00:31:22.119 --> 00:31:23.960
fire service gets called and no one's hurt.

421
00:31:24.000 --> 00:31:30.880
It's all, you know. But he calls someone around because

422
00:31:30.880 --> 00:31:32.839
it's a bit worried because the people are coming back

423
00:31:33.599 --> 00:31:37.559
that day. So he opens the door and one of

424
00:31:37.599 --> 00:31:40.400
the other taxi drivers is standing door. Opened the door

425
00:31:40.400 --> 00:31:43.039
and he's standing there and the hole of the inside

426
00:31:43.079 --> 00:31:50.279
of the flat is just completely destroyed, and he says,

427
00:31:51.079 --> 00:31:55.200
he says to the other taxi driver, is it noticeable?

428
00:31:57.519 --> 00:31:59.440
Is with his eye?

429
00:31:59.519 --> 00:32:03.319
You know, with his eyes and is expression on his face?

430
00:32:03.359 --> 00:32:05.240
And that's very funny.

431
00:32:06.119 --> 00:32:07.079
It's just something I remember.

432
00:32:07.119 --> 00:32:09.920
I saw that probably thirty years ago, and it's still

433
00:32:09.960 --> 00:32:13.039
stuck with me because that I didn't show taxi on

434
00:32:13.079 --> 00:32:19.599
TV here they used to a long time ago. That's

435
00:32:19.640 --> 00:32:23.640
a great comedy show, I think, I think so, I

436
00:32:23.640 --> 00:32:29.440
think it's very funny. So the big, big show is

437
00:32:29.480 --> 00:32:32.519
it noticeable? And that was because of whether or not

438
00:32:32.640 --> 00:32:38.519
I burped and you heard it, Yeah, going off in

439
00:32:38.599 --> 00:32:47.039
different directions today normam so focused, so fucking faux focused.

440
00:32:57.079 --> 00:32:58.720
So not's next?

441
00:32:59.000 --> 00:33:00.759
So go out, go out the door.

442
00:33:01.559 --> 00:33:11.319
I turned left into the bathroom. I clean my teeth. Yeah,

443
00:33:11.359 --> 00:33:16.640
I kind of bit sometimes I do it first thing before,

444
00:33:17.160 --> 00:33:20.440
but you know, I kind of clean my teeth, do

445
00:33:20.640 --> 00:33:24.839
my makeup and all that, you know, and then I'll

446
00:33:24.880 --> 00:33:32.200
go back into the kitchen. I'll probably check in the

447
00:33:32.200 --> 00:33:37.519
mirror game, just give myself a kiss, and then I

448
00:33:37.640 --> 00:33:40.279
go back into the kitchen. So I'll turn right. I'll

449
00:33:40.279 --> 00:33:45.319
go out the bathroom, turn right into the kitchen. By

450
00:33:45.359 --> 00:33:47.240
this point, I would have heard.

451
00:33:47.000 --> 00:33:50.160
The beep beep, beep beep.

452
00:33:49.920 --> 00:33:54.519
Beep from the microwave telling me that the milk has

453
00:33:54.599 --> 00:34:01.400
been heated up thoroughly. So I pick up the And

454
00:34:01.440 --> 00:34:06.720
the good thing about it is there's enough time for

455
00:34:06.839 --> 00:34:09.440
me for when I get in there, open up the

456
00:34:09.440 --> 00:34:14.239
door of the microwave, I can pick up without scolding

457
00:34:14.280 --> 00:34:17.400
myself and buy that. I don't mean telling myself off.

458
00:34:17.480 --> 00:34:20.519
I'm talking about the like it's not too hot. It's hot,

459
00:34:20.599 --> 00:34:24.880
it's not too hot. For example, if I was going

460
00:34:24.960 --> 00:34:27.480
to stand there and watch it for three minutes or

461
00:34:27.519 --> 00:34:30.880
two minutes and twenty seconds, and then when it.

462
00:34:30.840 --> 00:34:34.039
Goes beep beep beep beepeep like that.

463
00:34:34.400 --> 00:34:36.800
And I went to pick it up, I'll be going ouch.

464
00:34:39.719 --> 00:34:41.119
But when I do it in the morning, i'd be

465
00:34:41.119 --> 00:34:45.159
in the bathroom. I don't go ouch. I don't think

466
00:34:45.159 --> 00:34:50.159
I'll make any sounds. So I carry it over to

467
00:34:50.199 --> 00:34:56.159
the other desktop thing in the kitchen. At this point,

468
00:34:56.960 --> 00:35:02.039
the the cup is now with the tea bag and

469
00:35:02.039 --> 00:35:04.920
a little bit of milk and hot water. It's not

470
00:35:05.199 --> 00:35:09.480
like scolding hot anymore, but it's definitely kind of made

471
00:35:09.480 --> 00:35:10.239
a nice tea.

472
00:35:10.800 --> 00:35:12.639
So what I do. I don't leave it there.

473
00:35:13.719 --> 00:35:16.719
So I'm going to open the cupboard, and sometimes, because

474
00:35:16.760 --> 00:35:20.079
I have ready breck, a few of the flakes sometimes

475
00:35:20.119 --> 00:35:23.800
get out. I don't want to fall into my tea,

476
00:35:24.639 --> 00:35:29.480
so I moved the cup of tea onto the I

477
00:35:29.519 --> 00:35:34.440
don't know the draining board of this sink. Sometimes I

478
00:35:34.480 --> 00:35:37.840
put it onto the freezer. I've got a flat freezer.

479
00:35:38.039 --> 00:35:41.639
I put it on there, not in the freezer, but

480
00:35:41.760 --> 00:35:46.159
on the lid, because I won't be I don't need

481
00:35:46.239 --> 00:35:48.199
to get into the freezer first thing in the morning.

482
00:35:50.400 --> 00:35:52.320
I can't even think of a reason i'd need to

483
00:35:52.360 --> 00:35:52.719
do that.

484
00:35:54.440 --> 00:36:01.840
No, m So then I walk back.

485
00:36:02.079 --> 00:36:04.559
While I say walk back, it's like one step. It's

486
00:36:04.599 --> 00:36:09.320
not a big kitchen, so one step back and I'm

487
00:36:09.800 --> 00:36:13.559
in front of the milk. So then I think, oh,

488
00:36:14.880 --> 00:36:17.280
I go and get the spoon. So I rinse the

489
00:36:17.320 --> 00:36:20.840
spoon through just I like, I never ever use anything

490
00:36:20.880 --> 00:36:25.199
without rinsing it off first, cutlery, whether it's a teaspoon

491
00:36:25.280 --> 00:36:29.239
or fork, a knife, anything, And the same with bowls

492
00:36:29.320 --> 00:36:32.639
and cups. I always rinse them out first before using them.

493
00:36:34.039 --> 00:36:35.559
I just it's just what I do. It's one of

494
00:36:35.559 --> 00:36:39.679
my little things. It's not the weirdest thing I do.

495
00:36:40.960 --> 00:36:45.880
So I rinsed this spoon through, and then I realize, oh,

496
00:36:46.239 --> 00:36:51.280
because what I'm about to do is mix the ready

497
00:36:51.320 --> 00:36:56.960
breck powder into the milk. But what I need to

498
00:36:57.000 --> 00:37:00.480
do first of all is get the tea bag out

499
00:37:00.519 --> 00:37:03.679
of the tea So I stir the tea bag, just

500
00:37:03.719 --> 00:37:06.639
make sure it stir the water. Rather, it's a nice

501
00:37:06.880 --> 00:37:09.760
nicer texture, is a nice coloring.

502
00:37:10.840 --> 00:37:11.280
But then I.

503
00:37:11.280 --> 00:37:16.880
Realize, especially if I've put it onto the freezer, I

504
00:37:16.920 --> 00:37:20.039
don't really want to kind of. I can push the

505
00:37:20.119 --> 00:37:25.920
tea bag. Got to be careful it doesn't break otherwise, well, chaos,

506
00:37:25.960 --> 00:37:31.599
isn't it tea leaf chaos? So but in order to

507
00:37:31.639 --> 00:37:36.360
get it from the top of the freezer over to

508
00:37:36.440 --> 00:37:42.800
the sink, area is going to be drippage. And I'm

509
00:37:42.880 --> 00:37:47.119
far from house proud. I'm the very different corner to

510
00:37:47.239 --> 00:37:50.239
be in house proud. But at the same time, I

511
00:37:50.280 --> 00:37:57.239
am slippery conscious I do. I don't want to be

512
00:37:57.599 --> 00:38:03.360
leaving liquid on the flo or generally, you know, because

513
00:38:03.400 --> 00:38:08.079
it's a slip hazard. So I don't want that. So

514
00:38:08.159 --> 00:38:10.880
that leaves me with a question, or it leaves me

515
00:38:10.960 --> 00:38:19.400
with It's not an existential query, you know, it's not

516
00:38:19.480 --> 00:38:23.440
like a life choice necessarily, But how do.

517
00:38:23.480 --> 00:38:31.599
I get the tea bag onto the sink without it causing.

518
00:38:32.800 --> 00:38:39.440
Even you know, minimal minimal drippage? So I figured out

519
00:38:39.440 --> 00:38:43.280
what I do is I pick the cup up, well,

520
00:38:43.320 --> 00:38:47.480
I drain it like oppress the kit crust the tea

521
00:38:47.559 --> 00:38:55.000
bag with the spoon against the side of the cup. Well,

522
00:38:55.119 --> 00:38:58.000
I say, mug. It's not big mug. It's kind of

523
00:38:58.280 --> 00:39:02.360
more more of a you've got a cup and a mug,

524
00:39:02.519 --> 00:39:05.920
there's more of a cug.

525
00:39:06.679 --> 00:39:11.639
Maybe I just had a big burp. I edited it

526
00:39:11.639 --> 00:39:17.280
out for you. You're welcome, so I can you know

527
00:39:18.360 --> 00:39:18.960
I could do that?

528
00:39:19.119 --> 00:39:21.239
And then what I do is I hold the tea

529
00:39:21.280 --> 00:39:25.639
bag above the cup with a mug, and then I

530
00:39:25.840 --> 00:39:30.280
just gently walk, well, take a step, but quite often

531
00:39:30.320 --> 00:39:32.880
I just take little steps so it feels like I'm

532
00:39:32.880 --> 00:39:39.400
walking to the sink area. And then sometimes I'll just

533
00:39:39.480 --> 00:39:42.599
chuck it in the sink and then sort it out later,

534
00:39:44.000 --> 00:39:47.840
and then I go back and put the the cup

535
00:39:47.920 --> 00:39:55.199
back onto the freezer top. But then there's the issue

536
00:39:55.199 --> 00:39:58.079
of like, okay, because now I'm stirring the You've got

537
00:39:58.079 --> 00:40:00.519
to stir the tea after the tea bags out, just

538
00:40:00.519 --> 00:40:04.679
to even out the amount of I guess tea and

539
00:40:04.800 --> 00:40:10.760
milk and water, and I don't have sugar anymore. But

540
00:40:10.800 --> 00:40:16.480
the problem with that is I don't want drippage from

541
00:40:16.519 --> 00:40:20.400
the spoon. You might think we'll just tap it on

542
00:40:20.440 --> 00:40:24.360
the side of the cup and that stops the spinach. Yeah,

543
00:40:24.360 --> 00:40:27.960
but I can't really do that because it's maybe five

544
00:40:27.960 --> 00:40:31.639
o'clock in the morning and it's not found the neighbors

545
00:40:31.840 --> 00:40:32.800
to be hearing that.

546
00:40:33.719 --> 00:40:36.679
But what about a microwave game, bing bing bing bing

547
00:40:36.760 --> 00:40:40.800
bing bing. I can't avoid that. What can I do?

548
00:40:40.880 --> 00:40:42.599
You can't put the silence short on it what it's

549
00:40:42.599 --> 00:40:47.440
supposed to put Is there such a thing as a

550
00:40:47.519 --> 00:40:50.880
microwave cozy, something you can put on top of a

551
00:40:51.320 --> 00:40:53.559
microwave to stop it from being so noisy.

552
00:40:53.920 --> 00:40:54.480
I don't know.

553
00:40:55.840 --> 00:40:59.519
I don't know why things have to have those loud things.

554
00:41:00.800 --> 00:41:02.679
I've got exactly the same thing on the air fryer.

555
00:41:03.079 --> 00:41:08.199
I don't need it. To God, every time I put

556
00:41:08.239 --> 00:41:14.039
the lid down, Why why is it doing that? So

557
00:41:14.840 --> 00:41:20.719
I maybe there's a way of turned it off. Ever

558
00:41:20.840 --> 00:41:26.679
thought about That's what I started to think, is maybe

559
00:41:26.760 --> 00:41:30.079
if I just keep the cup near the sink at

560
00:41:30.079 --> 00:41:35.119
all times. That way, it's not something I need to

561
00:41:35.159 --> 00:41:38.400
really be concerned about. It saves a lot of like

562
00:41:38.480 --> 00:41:42.039
thefting around and keep moving the cup towards the sink

563
00:41:42.079 --> 00:41:44.039
and then back to the freezer, then move to the sink,

564
00:41:44.079 --> 00:41:44.599
and then back to.

565
00:41:44.599 --> 00:41:45.320
The freezer top.

566
00:41:45.400 --> 00:41:49.400
And I mean, it's not to me, it's not about

567
00:41:49.440 --> 00:41:51.800
saving time because I'm not that bothered.

568
00:41:52.320 --> 00:41:54.880
It's not like hugely time consuming. I'm not.

569
00:41:56.079 --> 00:41:58.320
I don't think I'm going to get to the end

570
00:41:58.360 --> 00:42:00.199
of my life and just regret all the time I

571
00:42:00.239 --> 00:42:02.920
spent squeezing a tea bag. I don't you know, I

572
00:42:02.960 --> 00:42:07.400
don't think that's going to be on my mind. How

573
00:42:07.400 --> 00:42:10.199
many minutes I might have got back if I hadn't

574
00:42:10.239 --> 00:42:13.519
done that. Now, I think I'll be fine. I'm at

575
00:42:13.519 --> 00:42:21.880
piece with my tea bags, squeezing time allotment. So now

576
00:42:22.000 --> 00:42:26.639
I generally just if I put it onto the freezer,

577
00:42:27.800 --> 00:42:33.559
I've already got rid of the tea bag, so you know,

578
00:42:33.760 --> 00:42:37.920
so it's there. What I Sometimes I forget to take

579
00:42:37.960 --> 00:42:41.440
it into the living room with me because putting it

580
00:42:41.480 --> 00:42:43.840
on top of the freezer is a relatively new thing.

581
00:42:44.920 --> 00:42:48.400
I say new, but in the last year or so,

582
00:42:48.559 --> 00:42:55.239
probably maybe six months, year, might be five years. It's

583
00:42:55.320 --> 00:42:59.559
really hard to know, to be honest, it's new. I

584
00:42:59.559 --> 00:43:03.679
mean my age, something new could go back at least

585
00:43:03.760 --> 00:43:06.920
ten years, I think. I mean, I've only been living

586
00:43:06.920 --> 00:43:09.920
here ten years, and this is new. I've literally been

587
00:43:09.960 --> 00:43:16.199
living here for ten years now. Ten I've never lived

588
00:43:16.239 --> 00:43:19.760
anywhere for ten years. What I've lived here for ten years.

589
00:43:20.480 --> 00:43:25.559
This is the only place, the only building or property

590
00:43:26.719 --> 00:43:28.960
in my entire life that I've.

591
00:43:28.800 --> 00:43:30.960
Lived at for ten years.

592
00:43:32.280 --> 00:43:38.000
Before that, the longest I ever lived anywhere was would

593
00:43:38.000 --> 00:43:41.480
be my family home, which was between the eight ages

594
00:43:41.519 --> 00:43:48.440
of nine and fifteen sowards that nine, ten, eleven, twelve,

595
00:43:48.920 --> 00:43:53.320
fourteen fifty so six years. So I spent six years

596
00:43:53.320 --> 00:43:57.039
in a place before I spent four years in a

597
00:43:57.039 --> 00:44:01.719
couple of places, three years in a couple of places,

598
00:44:03.079 --> 00:44:07.039
sometimes a few months here, a few weeks here there,

599
00:44:07.119 --> 00:44:11.320
or whatever. But yeah, this is the longest ever I've

600
00:44:11.360 --> 00:44:12.719
stayed in one place.

601
00:44:15.960 --> 00:44:17.840
Wow. So yeah.

602
00:44:18.320 --> 00:44:24.480
I then I've got the spoon and I walk over

603
00:44:24.599 --> 00:44:30.159
to the walk I just we're about to have the

604
00:44:30.400 --> 00:44:37.440
chip fan and Vinne's about to start barking, as he

605
00:44:37.559 --> 00:44:40.280
always does. I don't know if you can hear that.

606
00:44:46.639 --> 00:44:51.840
Can you hear it? But she could hear it better

607
00:44:51.880 --> 00:45:00.880
if I wasn't. Yeah, going on, so, oh he hasn't barked.

608
00:45:00.920 --> 00:45:01.320
That's weird.

609
00:45:01.320 --> 00:45:03.480
It's probably like thinking, well, you think I'm going to bark,

610
00:45:03.519 --> 00:45:08.159
I'm not. Now he's just doing it just to contradict me,

611
00:45:08.679 --> 00:45:09.920
to make me look bad.

612
00:45:10.559 --> 00:45:15.679
You don't need my help for that. Stop it. So I.

613
00:45:18.199 --> 00:45:21.440
Said, oh yeah, So then I'll go over to the bowl,

614
00:45:21.440 --> 00:45:24.440
which has got milk in. It's getting a bit cooler

615
00:45:24.440 --> 00:45:25.039
at this point.

616
00:45:25.800 --> 00:45:27.239
So what I always do.

617
00:45:27.400 --> 00:45:31.679
I don't like skin on milk, never have That's why

618
00:45:31.679 --> 00:45:34.440
I wouldn't drink milky coffee. Don't like skin on milk.

619
00:45:35.800 --> 00:45:39.519
So I get that off with the spoon, chuck that

620
00:45:39.960 --> 00:45:42.239
it's really not really a lot on there, to be honest,

621
00:45:42.280 --> 00:45:46.039
but any any little residual skinny stuff. Chuck it into

622
00:45:46.079 --> 00:45:53.280
the sink, rinse the spoon out, and then I start

623
00:45:53.400 --> 00:45:55.599
to pour the.

624
00:45:58.679 --> 00:45:58.840
Well.

625
00:45:58.960 --> 00:46:03.800
Open the c above the kettle, which is kind of

626
00:46:03.800 --> 00:46:07.880
where I've got my bowl. I get the bag because

627
00:46:08.719 --> 00:46:10.480
it does actually come in a box, but it's a

628
00:46:10.519 --> 00:46:15.679
bag inside a box of ready brick excuse me, and

629
00:46:15.840 --> 00:46:21.239
I just did another quiet one. But the box takes

630
00:46:21.320 --> 00:46:25.679
up too much room. So that's something that I didn't

631
00:46:25.760 --> 00:46:29.360
realize until I moved here, how much packaging there is

632
00:46:29.440 --> 00:46:39.639
we shopping because you know, pretty much nearly everywhere else

633
00:46:39.679 --> 00:46:42.880
I lived, I've just bought stuff as I needed it.

634
00:46:44.719 --> 00:46:46.800
I might get a few bits to fill the fridge,

635
00:46:47.079 --> 00:46:50.840
but I just you know, if I was sharing a house,

636
00:46:50.960 --> 00:46:53.400
I might only have like one shelf on a fridge

637
00:46:53.880 --> 00:46:57.320
and one little bit of cupboard space. So it really

638
00:46:57.400 --> 00:46:59.800
is a case of just having to go to the

639
00:47:00.039 --> 00:47:05.320
opposite at least every two days. But when I moved

640
00:47:05.360 --> 00:47:10.039
in here, I could buy a whole weeks.

641
00:47:09.519 --> 00:47:13.320
Worth of stuff and I had somewhere to put it.

642
00:47:15.239 --> 00:47:20.119
But that's when I realized that the amount of packaging

643
00:47:20.519 --> 00:47:28.159
is ridiculous, like really ridiculous. It's just like, wow, I

644
00:47:28.280 --> 00:47:32.719
never realized it before. I mean, that pile outside my

645
00:47:32.800 --> 00:47:37.800
kitchen windows getting higher and higher. So lots of boxes,

646
00:47:37.880 --> 00:47:38.840
ready brick boxes.

647
00:47:39.000 --> 00:47:39.320
Remember.

648
00:47:39.320 --> 00:47:41.679
The counter came around and said, do you know whose

649
00:47:41.760 --> 00:47:42.920
ready brick boxes they are?

650
00:47:43.000 --> 00:47:45.000
And I said, I know who the hell?

651
00:47:45.079 --> 00:47:47.679
Who the he keeps a ready break these days? That's

652
00:47:47.679 --> 00:47:50.280
something that kids used to eat in the seventies and eighties.

653
00:47:51.159 --> 00:47:55.400
We laughed, and I think I threw him off the track.

654
00:47:57.199 --> 00:47:59.639
Mindra doesn't help the fact that saints please when they

655
00:47:59.639 --> 00:48:03.559
get all through buber eats. I actually put my name

656
00:48:03.719 --> 00:48:06.559
on the boxes because they come loose, so it's like

657
00:48:07.480 --> 00:48:08.519
Jason on the box.

658
00:48:10.679 --> 00:48:12.079
Hopefully they don't know my name.

659
00:48:15.400 --> 00:48:20.599
So I mix the ready break into the milk.

660
00:48:21.719 --> 00:48:24.840
It's like a folding action. Really. It's a little bit

661
00:48:25.000 --> 00:48:28.079
like I suppose when.

662
00:48:27.920 --> 00:48:39.199
You fold flower into I don't you know, when you're

663
00:48:39.199 --> 00:48:41.280
making a cake, what would be the mix that you'd

664
00:48:41.320 --> 00:48:44.519
fold flour into. Would it be egg and milk mixed together?

665
00:48:45.239 --> 00:48:49.440
And then you fold in the flower and or the

666
00:48:49.519 --> 00:48:53.599
batter or whatever. So yeah, it's a little bit like that.

667
00:48:54.760 --> 00:48:56.840
And I've been doing this for a long time now,

668
00:48:56.880 --> 00:49:02.280
So I'm not saying I'm an expert, because that's something

669
00:49:02.360 --> 00:49:05.599
not really to brag about, is it. You know what's

670
00:49:05.639 --> 00:49:06.559
your special skill?

671
00:49:06.719 --> 00:49:07.079
I can.

672
00:49:07.400 --> 00:49:11.559
I'm really good at making ready break. I know how

673
00:49:11.599 --> 00:49:20.599
to make a perfect consistent consistence like no. However, I

674
00:49:20.599 --> 00:49:23.039
am quite pleased that I do. I do a fairly

675
00:49:23.079 --> 00:49:27.119
good job of it. So I make that I try

676
00:49:27.159 --> 00:49:31.239
and make it fairly thick, but not too thick, not

677
00:49:31.320 --> 00:49:33.519
too thick where I need to start adding milk again,

678
00:49:34.159 --> 00:49:38.000
because that defeats the object. Plus the milk I add

679
00:49:38.039 --> 00:49:42.360
is cold to cools it down. And although I don't

680
00:49:42.360 --> 00:49:45.480
want it to be like super hot by the time

681
00:49:45.519 --> 00:49:47.679
I get it, I want it to at least be warm.

682
00:49:49.079 --> 00:49:49.679
And then what I do.

683
00:49:49.719 --> 00:49:53.639
I put some fruit on top of it, and I

684
00:49:53.960 --> 00:50:01.440
then Phinny's hassling me, calm down, mate, on yourself down baby.

685
00:50:02.800 --> 00:50:06.960
So what we got did do do?

686
00:50:06.960 --> 00:50:09.119
Do? Do? Do?

687
00:50:09.119 --> 00:50:09.199
Do?

688
00:50:09.320 --> 00:50:09.360
Do?

689
00:50:09.480 --> 00:50:11.000
DoD did do do? Do?

690
00:50:14.880 --> 00:50:15.199
Right?

691
00:50:18.079 --> 00:50:20.559
This seven? Look severn look.

692
00:50:22.320 --> 00:50:24.599
So I just have to have a little break there,

693
00:50:24.760 --> 00:50:27.360
just to call my neighbor and let me know the

694
00:50:27.400 --> 00:50:28.639
cheap the chip vans here.

695
00:50:30.039 --> 00:50:35.920
He didn't know it's there, So they're here early.

696
00:50:35.920 --> 00:50:38.519
Because sometimes you don't get hereto a half eight. It's

697
00:50:38.599 --> 00:50:43.039
usually between seven thirty and eight. It's really, yes, it's

698
00:50:43.119 --> 00:50:46.880
really here before eight, really, but sometimes it is. Last

699
00:50:46.880 --> 00:50:51.559
week I went out there took vine out, and my

700
00:50:51.599 --> 00:50:55.000
neighbor wasn't out there. I thought that's weird. So I

701
00:50:55.039 --> 00:50:58.760
went up to the van. It was the back of

702
00:50:58.800 --> 00:51:00.800
the van, not the bit where they but the bit

703
00:51:00.920 --> 00:51:04.679
the back was open as well. I suppose they need

704
00:51:04.719 --> 00:51:08.480
to let air in, don't they to be fair? And

705
00:51:08.760 --> 00:51:10.639
I didn't want to get in the way of the customers.

706
00:51:10.679 --> 00:51:12.840
And so what I did. I went up to the

707
00:51:12.880 --> 00:51:16.039
back of the van. This is the chip fan and

708
00:51:16.079 --> 00:51:18.440
he said all right, I said yeah, I said it's

709
00:51:19.639 --> 00:51:21.320
I said his name, because they know who he is.

710
00:51:21.679 --> 00:51:27.480
He's a really loyal customer of theirs. He's regular, regular, regular, regular.

711
00:51:28.280 --> 00:51:30.079
I said, is he been down? I said no.

712
00:51:30.360 --> 00:51:33.320
I said, I'll go and get him. So I went

713
00:51:33.360 --> 00:51:38.400
and got him and he'd fallen asleep. The reason it's important,

714
00:51:39.119 --> 00:51:40.599
you might feel, what's he got to do with me?

715
00:51:40.760 --> 00:51:41.480
Whilst what am I.

716
00:51:41.480 --> 00:51:45.400
Getting involved for? That's his meal of the week, that's

717
00:51:45.440 --> 00:51:49.639
the only real cooked meal he has in a week.

718
00:51:51.159 --> 00:51:53.199
I think he cooked himself a little bits and bobs

719
00:51:53.199 --> 00:51:56.880
and that. But he makes the fish and chips last

720
00:51:56.960 --> 00:52:02.000
two days. I think he eats the fish up again

721
00:52:03.000 --> 00:52:07.559
the next day. And so I didn't realize how important

722
00:52:07.559 --> 00:52:09.920
it was because we kind.

723
00:52:09.719 --> 00:52:12.119
Of live really out of the way here.

724
00:52:13.599 --> 00:52:18.000
There's there's no shops, there's no takeaways, not really anything

725
00:52:18.280 --> 00:52:22.000
close by to buy anything. I mean, sandwiches. We can

726
00:52:22.000 --> 00:52:26.559
get sandwiches from the petrol station. But yeah, you know,

727
00:52:26.920 --> 00:52:32.719
I mean, there's nothing wrong with sandwiches, but yeah, yeah,

728
00:52:32.800 --> 00:52:35.760
I don't really, Yeah, I don't really like sandwiches anymore.

729
00:52:36.960 --> 00:52:43.159
I'd rather just make my own sandwiches. It's easier. And

730
00:52:44.119 --> 00:52:44.719
I got him in.

731
00:52:44.800 --> 00:52:48.440
His sleep, and then just now I heard the van

732
00:52:48.599 --> 00:52:52.519
and Vinnie lets me know every time he comes out

733
00:52:52.519 --> 00:52:56.320
of his door. Unfortunately, so I heard that he hadn't

734
00:52:56.320 --> 00:52:58.119
gone out, so I thought I'd just give him a ring,

735
00:52:59.199 --> 00:53:01.920
see if he's awake, and the answered he didn't know

736
00:53:01.960 --> 00:53:08.360
that it was there, so he didn't hear it. So yeah,

737
00:53:08.519 --> 00:53:11.079
at least now he's gone to go and get his chips,

738
00:53:11.559 --> 00:53:12.599
So that's good.

739
00:53:12.920 --> 00:53:20.320
I didn't want him to. Yeah, it's definitely he's definitely

740
00:53:20.320 --> 00:53:25.519
gone down. That's good. I don't wanted to miss, to

741
00:53:25.639 --> 00:53:32.840
miss his dinner. It's weird.

742
00:53:32.840 --> 00:53:37.079
When did I become so caring? And consider it. I

743
00:53:37.159 --> 00:53:41.079
never wanted to be like this. I wanted to be tough.

744
00:53:41.159 --> 00:53:45.840
And I don't know, it's weird. I don't know.

745
00:53:46.199 --> 00:53:48.519
I didn't see this coming. I never used to be

746
00:53:48.639 --> 00:53:52.599
like this when I was younger. I have no interest.

747
00:53:52.800 --> 00:53:57.400
I wouldn't I would have even twenty years ago, I

748
00:53:57.400 --> 00:54:01.880
wouldn't have even known my neighbors. I might have said

749
00:54:01.880 --> 00:54:04.239
a load to them, but I wouldn't have known them.

750
00:54:04.239 --> 00:54:06.079
I wouldn't have spent time with them. I wouldn't have

751
00:54:06.119 --> 00:54:12.000
had conversations with them other than like cold today, in it,

752
00:54:12.119 --> 00:54:12.920
warm today, in.

753
00:54:12.880 --> 00:54:15.119
It I think it's going to rain. I think it's

754
00:54:15.159 --> 00:54:15.679
going to rain.

755
00:54:17.000 --> 00:54:21.960
That's it, those kinds of conversations. But for some reason,

756
00:54:23.199 --> 00:54:32.039
I made an effort when I got here, and it's

757
00:54:32.079 --> 00:54:35.719
not the first time made an effort, but it's, you know,

758
00:54:35.880 --> 00:54:40.599
it's the most effort I put in for a long time, really, and.

759
00:54:42.360 --> 00:54:45.840
It's weird. I don't know.

760
00:54:46.320 --> 00:54:49.519
It's like I'm broken or something. I want that old all,

761
00:54:49.599 --> 00:54:52.320
my old self back where I just didn't care about anything,

762
00:54:52.800 --> 00:54:54.119
I didn't care about anyone else.

763
00:54:56.599 --> 00:54:58.440
Do I really know. I don't really.

764
00:55:01.280 --> 00:55:05.559
Life was easier back then, though, not taking another people's problems.

765
00:55:05.599 --> 00:55:09.519
But the thing is, I look at like my neighbor.

766
00:55:10.199 --> 00:55:13.760
He's nearly eighty, he's about a year younger than my dad,

767
00:55:16.039 --> 00:55:23.320
and he lives on his own, single man, and I

768
00:55:23.360 --> 00:55:28.360
see him and I'm thinking, you know, if I'm lucky,

769
00:55:28.719 --> 00:55:32.840
that will be me one day. If I'm lucky, if

770
00:55:32.840 --> 00:55:35.960
I'm fortunate and I'm still around, that will be me

771
00:55:37.159 --> 00:55:41.039
living on my own, maybe in this flat.

772
00:55:42.360 --> 00:55:44.599
Oh dear, I feel.

773
00:55:44.440 --> 00:55:46.639
All just thinking about it. But yeah, that could be me.

774
00:55:54.039 --> 00:56:07.719
And maybe I'll need help. Maybe I will need a

775
00:56:07.719 --> 00:56:11.320
a neighbor to be there for me, to help me

776
00:56:11.360 --> 00:56:14.199
out for a few little things.

777
00:56:16.400 --> 00:56:17.840
So that's kind of where I am with this.

778
00:56:18.119 --> 00:56:20.719
I'm not doing it with the hope that someone will

779
00:56:20.719 --> 00:56:24.480
helped me but in the future. But I do. I

780
00:56:24.519 --> 00:56:26.400
do think of it like from a comic.

781
00:56:27.639 --> 00:56:32.719
Perspective. You know, we get what we receive, No, we

782
00:56:32.800 --> 00:56:34.480
get we receive what we give out.

783
00:56:35.800 --> 00:56:44.760
Eventually. It takes a while sometimes, but that's why I

784
00:56:44.880 --> 00:56:49.480
just try and help people as much as possible. It's

785
00:56:49.519 --> 00:56:52.559
just some things I can't do anymore. Things that I've

786
00:56:52.559 --> 00:56:55.920
done in the past that I don't want to do anymore.

787
00:56:57.960 --> 00:57:02.280
Studio radio dot com. I just didn't know a big burp.

788
00:57:02.880 --> 00:57:05.039
I really did need to get rid of the births today.

789
00:57:06.239 --> 00:57:07.119
Fill it better now?

790
00:57:07.559 --> 00:57:14.199
Wow, the Ultimate AI Playbook for radio pros?

791
00:57:15.880 --> 00:57:18.119
What was this? Radio dot co?

792
00:57:19.679 --> 00:57:24.280
The course offers one hundred and eighty plus prompts. It's

793
00:57:24.320 --> 00:57:31.079
basically it's a radio show thing. But I don't really

794
00:57:31.159 --> 00:57:33.119
need that door. Do I need to be going live?

795
00:57:33.400 --> 00:57:35.280
Is there any point for me doing a radio show?

796
00:57:38.519 --> 00:57:42.880
Maybe in the future, you know, if podcasts stop for

797
00:57:42.960 --> 00:57:46.800
whatever reason, you know, if the if because you know,

798
00:57:46.840 --> 00:57:55.119
when I started, podcasts weren't popular, and they've gone in

799
00:57:55.159 --> 00:57:58.079
that in and out of popularity. They're really popular for while,

800
00:57:58.679 --> 00:58:03.239
then they're kind of just pretty much disappeared. They still

801
00:58:03.280 --> 00:58:06.360
go in, but there was no nold. People weren't really

802
00:58:06.400 --> 00:58:09.639
talking about it, and then they became really popular again.

803
00:58:11.320 --> 00:58:17.559
Now I don't know, I'm not sure where they are.

804
00:58:18.239 --> 00:58:32.960
And so a look podcasts popularity through the years.

805
00:58:34.280 --> 00:58:35.199
Let's have a look.

806
00:58:36.719 --> 00:58:46.719
A podcasting worldwide statistics. So I look at this, Okay,

807
00:58:46.800 --> 00:58:51.079
let's look at the UK, NO, United States and Kenna,

808
00:58:51.320 --> 00:58:58.840
Latin America, Europe, Nordics, Australia, so I guess we're part

809
00:58:58.880 --> 00:59:10.159
of Europe probably. Oh. In the UK ranking, this is Spotify. Okay,

810
00:59:10.280 --> 00:59:15.400
this is twenty seventeen to twenty twenty six, so it

811
00:59:15.400 --> 00:59:20.159
has gone up every year, but there was a big

812
00:59:20.239 --> 00:59:21.639
old jump.

813
00:59:25.920 --> 00:59:29.480
Oh what's this? This is interesting?

814
00:59:32.920 --> 00:59:37.480
Right, It's not given to me unless I pay Statista.

815
00:59:37.960 --> 00:59:43.559
I don't want to. That's annoying, right right.

816
00:59:43.719 --> 00:59:47.880
Forty one podcast the growth of podcasts in twenty twenty five.

817
00:59:49.679 --> 00:59:56.960
Can you hear that's? Is that helicopter? That is a helicopter? Yeah,

818
00:59:57.280 --> 01:00:00.599
I was a little one. Looks like might be a.

819
01:00:03.440 --> 01:00:05.840
Don't know, it's a helicopter. That's all I can tell you.

820
01:00:10.079 --> 01:00:11.199
So let's have a look.

821
01:00:14.880 --> 01:00:21.280
Two thousand and five, Wow did you know this? Keystones,

822
01:00:21.360 --> 01:00:25.039
key milestones and podcasts and two thousand and four the

823
01:00:25.119 --> 01:00:30.400
term podcast is first introduced. I started podcasting two thousand

824
01:00:30.440 --> 01:00:34.840
and six. Two thousand and five, Apple integrates podcasts into

825
01:00:34.880 --> 01:00:41.599
iTunes and two thousand and tens Mobile devices and faster

826
01:00:41.719 --> 01:00:47.559
internet connectivity fuel the rise of podcast consumption. So yeah,

827
01:00:47.719 --> 01:00:52.280
I would say fair enough because that's when it kind

828
01:00:52.280 --> 01:00:57.639
of started to get more like late two thousand and seven,

829
01:00:57.760 --> 01:01:03.559
two thousand and eight and then twenty nineteen to Spotify

830
01:01:03.760 --> 01:01:10.519
invests heavenly heavily in podcasting, acquiring companies like Anchor, Gimblet

831
01:01:10.679 --> 01:01:15.880
and park Cast, shifting a balance of power in the industry.

832
01:01:17.480 --> 01:01:21.960
But Apple is still the top by so much.

833
01:01:24.280 --> 01:01:29.960
So there was but I think that did boost around

834
01:01:29.960 --> 01:01:34.119
that time, like twoy eighteen seventeen, there was a bit

835
01:01:34.159 --> 01:01:39.119
of a lull, I would say in podcasts. Well for

836
01:01:39.239 --> 01:01:40.400
me anyway, there was a bit.

837
01:01:40.239 --> 01:01:41.239
Of a loll.

838
01:01:44.000 --> 01:01:51.880
Probably between two thousand and I don't know what Win

839
01:01:51.920 --> 01:01:57.719
did earn two thousand and nine to about two thousand and.

840
01:02:00.119 --> 01:02:00.960
Maybe eighteen.

841
01:02:01.920 --> 01:02:04.199
For me, I mean, I'm still get in one hundred

842
01:02:04.199 --> 01:02:11.599
thousand listeners a year, but it was, you know, that's

843
01:02:11.679 --> 01:02:13.800
like nor was it two hundred and fifty five. I

844
01:02:13.880 --> 01:02:15.599
don't know, but it was, you know, but it was

845
01:02:15.679 --> 01:02:20.280
quite small. It quite wasn't like a huge amount. Although

846
01:02:22.039 --> 01:02:23.920
so I'm not really getting a huge amount these days.

847
01:02:23.960 --> 01:02:32.840
But during the twenty twenty period, record high listeners for

848
01:02:33.559 --> 01:02:38.800
I was going to say obvious reasons, and that's when

849
01:02:38.800 --> 01:02:41.760
I got my most listeners ever.

850
01:02:42.039 --> 01:02:43.360
During that period.

851
01:02:45.960 --> 01:02:49.480
Twenty twenty three, the global podcast market was valued at

852
01:02:49.480 --> 01:02:55.360
over eighteen billion. It's not that much, really, is it?

853
01:02:55.360 --> 01:02:58.199
When you think how many is there's something like ten

854
01:02:58.280 --> 01:03:07.119
million podcasts out there, I mean twenty I'm not saying twenty.

855
01:03:07.199 --> 01:03:09.800
I'm not saying eighteen billion is not a lot of money.

856
01:03:10.199 --> 01:03:13.360
That's not what I'm saying. Please don't get me wrong there.

857
01:03:14.880 --> 01:03:22.360
It's just not quite I just thought if you put

858
01:03:22.599 --> 01:03:28.199
all of the podcasters together, there'd be more. Apparently the

859
01:03:28.239 --> 01:03:33.239
age group eighteen to twenty four thirty five percent listeners.

860
01:03:33.760 --> 01:03:39.880
This is twenty twenty four thirty percent is twenty five

861
01:03:39.920 --> 01:03:43.960
to thirty four, thirty five to forty four is twenty

862
01:03:44.000 --> 01:03:50.239
percent of the listeners, forty five to fifty four ten percent,

863
01:03:50.679 --> 01:03:58.840
and fifty five plus five percent. Now my podcasts seem

864
01:03:58.960 --> 01:04:03.480
to I think, if I'm right, I'm gonna have to

865
01:04:03.599 --> 01:04:17.719
check this sources. Geolocation, No, I don't. I'm pretty sure

866
01:04:20.239 --> 01:04:24.000
I used to be able to see what kind of

867
01:04:24.039 --> 01:04:28.320
age group I had. I know I could do it

868
01:04:28.400 --> 01:04:30.440
on YouTube, but I think I could do it on

869
01:04:30.880 --> 01:04:39.480
the podcast. But apparently not geolocation got downloads sources. Apple

870
01:04:40.000 --> 01:04:44.639
at the top, always way above everyone. So just for

871
01:04:44.719 --> 01:04:52.000
this month, Apple's eighty seven. Another interruption, So I'm knocking

872
01:04:52.000 --> 01:04:53.360
at the door, BlimE me.

873
01:04:55.360 --> 01:04:55.760
So yeah.

874
01:04:55.880 --> 01:05:02.360
Then I bring the food, the bowl of breakfast sea

875
01:05:02.440 --> 01:05:03.119
and a cup of tea.

876
01:05:05.960 --> 01:05:07.239
What I do is.

877
01:05:09.280 --> 01:05:11.599
I'm trying to think which hand, so I hold the

878
01:05:11.639 --> 01:05:15.800
cup to on my left hand or a cup of

879
01:05:15.840 --> 01:05:21.400
tea and the bowl, and I balance it and I

880
01:05:21.440 --> 01:05:26.800
open the door, closed the door, go into the living room,

881
01:05:27.440 --> 01:05:32.760
and then I have my breakfast. I watched Big Brother

882
01:05:32.840 --> 01:05:36.920
from the evening before the previous evening, and I watch

883
01:05:36.960 --> 01:05:41.559
it back on catch Up on ITVX app on TV.

884
01:05:43.239 --> 01:05:50.519
It's lovely. And then after that I will.

885
01:05:52.119 --> 01:05:57.440
Edit the recording and upload it and all that stuff.

886
01:05:58.039 --> 01:06:00.960
Then I'll probably go for a nap. Then I'll get

887
01:06:01.039 --> 01:06:07.159
up and I kind of repeat the process really and

888
01:06:07.199 --> 01:06:11.519
I will have I did another recording. I never edit,

889
01:06:11.800 --> 01:06:15.039
and what I say never, but generally I don't edit

890
01:06:15.360 --> 01:06:18.760
and process and all the stuff that goes with it

891
01:06:18.960 --> 01:06:22.519
straight away. I'll wait a few hours, give myself a

892
01:06:22.559 --> 01:06:25.800
break from it, not at least an hour or so,

893
01:06:28.599 --> 01:06:38.159
and then I'm usually in bed by about ten or eleven. Yeah,

894
01:06:39.039 --> 01:06:41.679
I mean, I don't normally do three recordings in a day,

895
01:06:41.719 --> 01:06:44.760
but today I have. I'm not sure how long this

896
01:06:44.800 --> 01:06:45.440
is going to last.

897
01:06:45.480 --> 01:06:46.000
To be fair.

898
01:06:46.039 --> 01:06:49.280
But I'm going to go and I will lie about.

899
01:06:50.039 --> 01:06:55.159
Just feel it bloated to that's all just a bit tired.

900
01:06:55.199 --> 01:06:57.519
I need to have a little lie down, so.

901
01:06:59.559 --> 01:07:03.960
I might. I might have done too many recordings today,

902
01:07:04.039 --> 01:07:05.159
so I might. I won't.

903
01:07:05.599 --> 01:07:07.480
I won't have the day off tomorrow, but I will

904
01:07:07.480 --> 01:07:09.760
probably just do one recording, which is a Q and

905
01:07:09.800 --> 01:07:12.880
A Friday. But I've only got one question so far,

906
01:07:13.199 --> 01:07:16.079
So whether or not is it worth doing a Q

907
01:07:16.199 --> 01:07:20.880
and A Friday for just one question? I don't know anyway,

908
01:07:20.920 --> 01:07:25.960
Take care, Thanks for listening. Remember to be kind to

909
01:07:25.960 --> 01:07:30.199
yourself because you do deserve to be happy, and be

910
01:07:30.320 --> 01:07:36.599
gentle with yourself because you deserve to feel safe. Lots

911
01:07:36.599 --> 01:07:56.800
of love. Bye. Relax in a more deep and meaningful way,

912
01:07:59.280 --> 01:08:04.920
Maybe a way that can not just allow you to

913
01:08:05.159 --> 01:08:16.159
feel calmer now and throughout the time we spend together here,

914
01:08:18.199 --> 01:08:23.840
not just relaxed at the end of the recording when

915
01:08:23.880 --> 01:08:30.560
it's finished and you can enjoy that sense of comfort

916
01:08:30.760 --> 01:08:45.640
and peace, but also I think it would be nice

917
01:08:45.760 --> 01:09:05.560
to have those feelings of relaxation continue for longer after

918
01:09:05.640 --> 01:09:16.199
the recording has ended, so that you can still benefit

919
01:09:19.079 --> 01:09:26.359
from listening to my voice. Maybe in a few hours time,

920
01:09:28.279 --> 01:09:41.760
perhaps tomorrow, and then by listening regularly, especially if you

921
01:09:41.920 --> 01:09:46.600
find like some people do and myself as well, I

922
01:09:46.720 --> 01:09:53.479
sometimes I find one particular recording that really resonates with me,

923
01:09:57.840 --> 01:10:00.239
and I'll just listen to it over and over again

924
01:10:02.479 --> 01:10:15.520
every morning, every evening. There was this recording from We're

925
01:10:15.520 --> 01:10:20.239
going back to about nineteen ninety nine. It was it

926
01:10:20.279 --> 01:10:25.279
wasn't hypnosis, but it was a guided visualizations. It kind

927
01:10:25.279 --> 01:10:32.439
of was hypnosis, really, and I managed to find it

928
01:10:32.479 --> 01:10:36.359
again and it still has the same effect on me.

929
01:10:39.000 --> 01:10:48.720
And part of it was the person's voice relaxed me,

930
01:10:52.720 --> 01:10:59.399
just felt so peaceful, and I'd look forward to listening

931
01:10:59.800 --> 01:11:00.520
to her.

932
01:11:03.239 --> 01:11:05.359
In the morning and in the evening.

933
01:11:11.800 --> 01:11:20.760
And I knew before even pressing the play button that

934
01:11:21.119 --> 01:11:25.520
since I've done that, pressed the play button. This is

935
01:11:25.880 --> 01:11:36.880
in the days of CD players press the play button.

936
01:11:40.279 --> 01:11:43.119
In fact, it might have even been a tape tape recorder.

937
01:11:44.399 --> 01:11:52.760
I'd lie down on the bed and then even without

938
01:11:53.319 --> 01:12:06.279
necessarily listening to her words because I had to memorized. Really,

939
01:12:10.960 --> 01:12:16.920
it was as if my body knew exactly what to do,

940
01:12:21.720 --> 01:12:43.560
and the muscles just almost went into automatic relaxation. And

941
01:12:43.680 --> 01:12:57.319
I remember my mind would slow down. Now. Now, I

942
01:12:57.720 --> 01:13:04.000
was listening to this recording in the early days of

943
01:13:04.079 --> 01:13:14.800
learning hypnosis, and long before I ever made any videos

944
01:13:14.920 --> 01:13:19.640
or audio recordings myself, because I didn't start doing that

945
01:13:19.760 --> 01:13:21.920
till two thousand and six.

946
01:13:28.520 --> 01:13:34.600
I knew. I knew how.

947
01:13:35.960 --> 01:13:49.760
Helpful I found being able to just let go, to

948
01:13:49.840 --> 01:13:55.039
have that trust in the person that I'm listening to,

949
01:14:02.720 --> 01:14:09.479
knowing that it's going to be just as relaxing, if

950
01:14:10.880 --> 01:14:20.279
not more so. Each time you hear my voice, you

951
01:14:20.359 --> 01:14:31.960
may feel the same. Some people have been listening to

952
01:14:32.039 --> 01:14:45.960
me for over a decade, maybe not solidly, obviously not

953
01:14:46.000 --> 01:14:52.319
twenty four hours a day, but maybe people come back.

954
01:14:54.119 --> 01:15:07.800
Some people may be listen every day. That's something that

955
01:15:07.920 --> 01:15:20.920
I do which you may not realize by listening, is

956
01:15:25.000 --> 01:15:39.319
when I record these recordings. Now, for example, I also

957
01:15:40.800 --> 01:15:52.039
am affected by the words that I say. So if

958
01:15:52.079 --> 01:16:02.479
I set you focus on your feet, notice your feet relaxing,

959
01:16:05.960 --> 01:16:13.880
I will be focusing on my feet. I will be

960
01:16:13.960 --> 01:16:32.079
noticing my feet relaxing. If I said, focus on your hands,

961
01:16:34.840 --> 01:16:44.359
and maybe notice the difference between each hand. Perhaps notice

962
01:16:44.479 --> 01:16:50.560
the the air in the room, the temperature of the room,

963
01:16:52.399 --> 01:17:02.840
on the backs of your hands. You may start to

964
01:17:03.399 --> 01:17:11.479
notice what almost feels like a very light breeze, even

965
01:17:11.520 --> 01:17:15.760
though there may not be any type of breeze at

966
01:17:15.800 --> 01:17:28.800
all where you are right now. And as you become

967
01:17:29.399 --> 01:17:43.800
aware of your hands, I'm also aware of how relaxed

968
01:17:44.079 --> 01:17:50.039
my hands are feeling.

969
01:17:51.479 --> 01:18:07.920
Now, and when it comes to.

970
01:18:09.399 --> 01:18:15.439
Potentially drifting off to sleep, which may be the reason

971
01:18:15.720 --> 01:18:32.000
you're listening, I also feel drowsy when I make these recordings.

972
01:18:36.720 --> 01:18:53.119
I also notice my mind drifting. In fact, at times

973
01:18:55.159 --> 01:19:09.319
I've actually fallen asleep without even noticing, and then I

974
01:19:09.479 --> 01:19:20.800
carry on talking. And it's only when I listen back

975
01:19:21.039 --> 01:19:30.000
to do the editing I hear snoring and I think,

976
01:19:30.439 --> 01:19:40.199
I don't remember snoring. I remember talking. Was this snoring

977
01:19:40.520 --> 01:19:47.279
was a pig turned up? That's why I sound like

978
01:19:47.319 --> 01:19:58.439
when I snare and I get really into the whole experience.

979
01:20:06.359 --> 01:20:15.840
I don't know how you feel, how relaxed you feel

980
01:20:15.840 --> 01:20:26.479
in your feet, how relaxed you feel in your hands.

981
01:20:41.520 --> 01:20:53.760
I have noticed more and more that the more relaxed,

982
01:20:55.479 --> 01:21:11.680
deeper level of comfort you feel, the easier your breathing becomes.

983
01:21:17.840 --> 01:21:34.560
It's almost like that additional muscle relaxation. So this allows

984
01:21:34.600 --> 01:22:05.680
you to breathe easier without necessarily focusing on your breath, however,

985
01:22:05.920 --> 01:22:34.720
being able to notice the ease in which you breathe

986
01:22:34.920 --> 01:23:24.760
so naturally, you breathe so very easily and smoothly. Whenever

987
01:23:24.880 --> 01:23:43.199
I imagine my breathing improving, when I've got my eyes closed,

988
01:23:49.199 --> 01:24:02.119
I tend to visualize a beautiful field with trees and

989
01:24:02.319 --> 01:24:42.640
flowers producing all that life giving oxygen. It feels nice to,

990
01:24:44.359 --> 01:25:05.560
if nothing else, just taking some time away from everything,

991
01:25:14.640 --> 01:25:47.199
enjoying that feeling of peace serenity with a joyful heart.

992
01:26:12.520 --> 01:26:38.039
Time seems to just drip by so very slowly, relaxed,

993
01:26:43.920 --> 01:27:23.079
so deeply peaceful, completely unattached to any thoughts whatsoever in

994
01:27:23.239 --> 01:28:27.640
this moment, completely free, noticing that your mind has slowed down.

995
01:28:35.920 --> 01:29:22.600
Slowed down because nothing really requires your attention, You can

996
01:29:22.880 --> 01:29:38.960
enjoy the physical sensations of allowing the stress to drip

997
01:29:39.720 --> 01:29:53.640
out of your body, to appear out of every part

998
01:29:59.479 --> 01:30:23.560
of your body, and being released from your brain in

999
01:30:24.079 --> 01:30:59.520
your mind slowly but surely, the muscles in your legs

1000
01:31:14.880 --> 01:32:10.720
relax so very deeply, RELs so deeply, and the feelings,

1001
01:32:13.359 --> 01:32:38.239
the pleasant feelings in your arms and shoulders deepening each

1002
01:32:38.640 --> 01:33:19.640
part of your body further and deeper and deeper. Noticine,

1003
01:33:19.960 --> 01:33:46.520
the feelings in the back of your neck, the feelings

1004
01:33:46.680 --> 01:34:35.520
in your wrists, muscles, in front of your body. I

1005
01:34:35.720 --> 01:35:19.600
all say, feeling peaceful deeply, there's a sense of peace

1006
01:35:24.039 --> 01:35:28.159
spreads through your fairy core.

1007
01:35:58.680 --> 01:36:00.279
Even when you.

1008
01:36:03.119 --> 01:36:28.039
Focus on your mind, your mind becomes be and slower,

1009
01:36:43.800 --> 01:38:03.800
even deeper, relaxing, so very slow, his stomach, peace fall

1010
01:38:03.880 --> 01:38:46.760
in your stomach, You're back. Notice. Notice how relaxed.

1011
01:38:50.319 --> 01:39:03.119
You'd never feel in the hole of your bag.

1012
01:39:28.319 --> 01:39:37.479
You spy from your brain all the way down the

1013
01:39:37.479 --> 01:39:48.199
middle of your back, sending and receiving millions of messages

1014
01:39:48.920 --> 01:40:18.399
every day, deep comfort, increasing deeply relaxed.

1015
01:40:48.359 --> 01:40:49.119
You needs.

1016
01:41:14.720 --> 01:41:28.520
RELs spreading those signals down a spine or cord into air,

1017
01:41:28.760 --> 01:41:48.239
every part of your body, your shins and your calf, muscles,

1018
01:42:15.439 --> 01:42:44.960
your elbows, Feelings of peace and tranquility spreading through your body,

1019
01:42:49.960 --> 01:43:06.239
tips of your toes, to your eyes, your fingers all

1020
01:43:06.359 --> 01:44:08.479
wait till you lower back lettinker, Rea, thinker, peace, drifting

1021
01:44:15.960 --> 01:44:44.439
mind just wandering away, happy to let go, let go completely,

1022
01:44:46.840 --> 01:45:44.800
let go, so tranquil the whole body, enjoy a sense

1023
01:45:44.800 --> 01:46:14.039
of listening Guy, he.

1024
01:46:15.119 --> 01:46:16.079
For more.

1025
01:47:24.159 --> 01:48:14.000
Peace, for enjoy MM hmm. The space, this space of peace.

1026
01:48:17.159 --> 01:49:49.520
And safety, so fairy, firy, relaxed.

1027
01:49:27.119 --> 01:50:44.199
Ye, letting go. Maybe we can just focus on the

1028
01:50:44.359 --> 01:51:19.680
different parts of your body, just to notice a foolhead

1029
01:51:19.960 --> 01:52:21.760
and your eyes. You two loose, noticing in the sense

1030
01:52:21.840 --> 01:54:29.680
of complete freedom, absolute freedom, brefre PE's for energy, peace,

1031
01:54:30.359 --> 01:55:45.640
to breathe easy, loose. You may have or may not

1032
01:55:45.840 --> 01:56:47.560
have noticed your mind drifting peaceful, moveingly, even more deeply

1033
01:56:52.960 --> 01:57:10.760
in the direction of total bliss, for pace, bliss, for

1034
01:57:11.239 --> 01:59:14.119
pace terreft, total pace. Com so calm, lett him go

1035
01:59:38.880 --> 02:00:49.880
peace with mind rexed forty so relaxed, so relaxed. Your

1036
02:00:50.000 --> 02:01:31.359
body feels almost invisible, so very relaxed. I'm peaceful, so peaceful,

1037
02:01:47.239 --> 02:02:34.520
relax lichas And you could start to notice that you

1038
02:02:36.039 --> 02:02:47.399
are feeling more relaxed, even though I've not purposely focused

1039
02:02:47.760 --> 02:02:55.960
your mind upon that sense of physical comfort that is

1040
02:02:56.119 --> 02:03:05.399
growing within you throughout your body, and your mind starts

1041
02:03:05.439 --> 02:03:15.119
to slow down, And that could be almost in recognition

1042
02:03:15.600 --> 02:03:29.439
of I guess my speech not being particularly fast, and

1043
02:03:29.600 --> 02:03:42.840
things just generally feel calmer. Just by listening to my voice,

1044
02:03:43.560 --> 02:03:50.520
you give yourself an opportunity to take a break from

1045
02:03:50.560 --> 02:03:57.159
the day, take a break from your life as it is,

1046
02:04:00.520 --> 02:04:08.119
and to give yourself a rest, giving yourself permission to

1047
02:04:08.239 --> 02:04:13.520
take some time off, and to allow your body to

1048
02:04:13.640 --> 02:04:23.399
relax and allow your mind to slow down, which in

1049
02:04:23.479 --> 02:04:31.279
turn releases the tension and he stresses that you had

1050
02:04:31.319 --> 02:04:41.119
in your body. It's almost as if the parts of

1051
02:04:41.159 --> 02:04:53.119
your body just open up, allowing the negativity out and

1052
02:04:53.239 --> 02:05:01.680
at the same time replacing that negativity with positive heathing energy,

1053
02:05:04.760 --> 02:05:09.359
which then fills your body up and your mind to

1054
02:05:10.960 --> 02:05:29.399
also starts to appreciate those feelings of increasing confidence, an

1055
02:05:29.479 --> 02:05:46.600
almost uplifting feeling, positive healing, an energy that spreads through

1056
02:05:46.640 --> 02:05:58.039
your body like a wave of comfort, and all this comes,

1057
02:05:58.199 --> 02:06:10.199
and just allowing yourself a few minutes, maybe half an hour,

1058
02:06:10.640 --> 02:06:15.399
however long you want it to be, to just rest

1059
02:06:20.760 --> 02:06:29.640
and allow your mind and your body to almost reset

1060
02:06:30.319 --> 02:06:49.000
itself to the settings of comfort and relaxation, calmness, which

1061
02:06:49.039 --> 02:07:02.199
allows more room for feelings of pleasure and happiness to

1062
02:07:02.479 --> 02:07:11.920
move around your body and into your mind, almost as

1063
02:07:11.960 --> 02:07:21.079
if your mind and your body are sinking together, almost

1064
02:07:21.439 --> 02:07:35.439
mirroring each other with that growing positivity and calmness, and

1065
02:07:35.520 --> 02:07:42.880
it feels nice. It really does feel nice to know

1066
02:07:43.079 --> 02:07:52.000
that you are the one that has allowed yourself to

1067
02:07:52.239 --> 02:08:04.199
feel more comfort and to experience It's more of this

1068
02:08:05.920 --> 02:08:21.359
deep relaxation spreading throughout your body. And as I focus

1069
02:08:22.680 --> 02:08:28.640
on each part of your body, you can notice that

1070
02:08:28.640 --> 02:08:45.720
that part becomes even more relaxed just by focusing on it.

1071
02:08:45.720 --> 02:08:55.399
It becomes even more calm and comfortable, just by focusing.

1072
02:08:59.399 --> 02:09:05.520
And as I move down your body, starting at your head,

1073
02:09:07.880 --> 02:09:14.600
the parts that you've already focused on will continue to

1074
02:09:14.760 --> 02:09:22.439
relax deeply and those parts that we've not yet focused

1075
02:09:22.479 --> 02:09:35.880
on or just automatically release any remain intention in anticipation

1076
02:09:36.239 --> 02:09:49.239
of even more comfort about to come. Now, I'm going

1077
02:09:49.319 --> 02:09:56.239
to start by focusing on your forehead. Just being aware

1078
02:09:56.880 --> 02:10:06.960
the feelings of your forehead and any background sounds like

1079
02:10:07.159 --> 02:10:12.359
mister Herbert the pigeon can just allow you to feel

1080
02:10:12.399 --> 02:10:22.439
even more relaxed. Just means you in the moment, this

1081
02:10:22.560 --> 02:10:29.399
isn't this isn't a sterile environment. This is the world.

1082
02:10:31.119 --> 02:10:37.199
I live in the countryside, so there's lots of nature

1083
02:10:37.680 --> 02:10:48.239
sounds around. So as you focus on your forehead, just

1084
02:10:48.439 --> 02:10:56.840
notice how it becomes even more relaxed as you focus

1085
02:10:58.560 --> 02:11:07.279
only on my voice and that part of your body.

1086
02:11:08.199 --> 02:11:17.920
Moving down to your eyes, focusing on your eyes, noticing

1087
02:11:18.960 --> 02:11:28.680
how your eyelids feel so heavy yet so light at

1088
02:11:28.720 --> 02:11:35.159
the same time, and all the muscles around your eyes

1089
02:11:35.439 --> 02:11:49.920
relaxing completely. Moving your focus down to your mouth, your lips,

1090
02:11:50.319 --> 02:11:57.000
your tongue, your teeth, and your gums, the whole of

1091
02:11:57.119 --> 02:12:12.039
your mouth relaxin, calm and lease as you focus now

1092
02:12:12.720 --> 02:12:19.560
on your jaw, not just the parts of your jaw

1093
02:12:19.720 --> 02:12:24.159
near your mouth and your chin, but all the way

1094
02:12:24.239 --> 02:12:30.600
up the size of your face to your ears, the

1095
02:12:30.880 --> 02:12:42.359
hole of your jaw, feeding more relaxed.

1096
02:12:45.760 --> 02:12:54.319
And calm.

1097
02:12:54.600 --> 02:13:03.800
Focusing on your neck, the front of your neck and

1098
02:13:03.840 --> 02:13:16.880
your throat relaxing and loose and calm. The side of

1099
02:13:16.960 --> 02:13:22.279
your neck, the right and left side of your neck,

1100
02:13:25.159 --> 02:13:41.039
relax and loose and calm. And now the back of

1101
02:13:41.119 --> 02:13:53.960
your neck, focusing on the back of your neck, letting

1102
02:13:54.119 --> 02:13:58.840
go of any tension that may have been there before,

1103
02:14:00.600 --> 02:14:14.720
and enjoying that sense of increasing comfort and release that

1104
02:14:14.920 --> 02:14:25.319
you can experience in the back of your neck. Moving

1105
02:14:25.560 --> 02:14:32.399
down your back and moving either side of your spine

1106
02:14:33.439 --> 02:14:35.479
right from the top of your back.

1107
02:14:37.119 --> 02:14:39.119
All the way down.

1108
02:14:39.359 --> 02:14:51.800
To the bottom of your back, down to your lower back,

1109
02:14:56.840 --> 02:15:03.600
and as you move up and down h your spine.

1110
02:15:03.840 --> 02:15:10.000
You can feel the muscles either side of your spine

1111
02:15:10.479 --> 02:15:25.079
relaxing even more. And as those muscles relax, that sense

1112
02:15:25.119 --> 02:15:35.680
of comfort starts to spread outwards from your spine into

1113
02:15:35.840 --> 02:15:42.479
both sides of your back, the top of your back,

1114
02:15:43.319 --> 02:15:49.600
the middle, and your lower back. And as you scan

1115
02:15:51.239 --> 02:15:59.119
gently and slowly up and down your back, there's the

1116
02:15:59.239 --> 02:16:05.119
muscles and the top of your back relax and become looser.

1117
02:16:09.439 --> 02:16:15.439
The muscles in the middle of your back also seem

1118
02:16:15.560 --> 02:16:25.079
to just almost divide from each other, separating and almost melting,

1119
02:16:30.840 --> 02:16:36.840
And in your lower back it seems to be an

1120
02:16:36.879 --> 02:16:51.120
extra special feeling of comfort. The spreads into your hips,

1121
02:16:53.360 --> 02:17:01.120
so down your lower back, get into your hips, into

1122
02:17:01.120 --> 02:17:08.319
the area where your cocksix are, and into your buttocks,

1123
02:17:10.079 --> 02:17:14.639
and all these muscles that spread.

1124
02:17:15.680 --> 02:17:17.040
From your lower back.

1125
02:17:19.200 --> 02:17:31.479
Into your hip area start to melt, start to really

1126
02:17:32.639 --> 02:17:44.639
let go, and even nowhere about to focus on your shoulders,

1127
02:17:46.280 --> 02:17:53.399
your back and your spine will continue to let go,

1128
02:17:56.319 --> 02:18:12.040
continue to relax so calmly, and as you focus on

1129
02:18:12.079 --> 02:18:25.040
your shoulders, you may notice that they're already feeding really loose.

1130
02:18:29.840 --> 02:18:56.280
They're already feeding, calm and fearing. Those muscles then move

1131
02:18:56.639 --> 02:19:12.479
from your neck into your shoulder. Feel so soft and gentle,

1132
02:19:16.559 --> 02:19:45.479
so smooth and calm, and the feeling in your shoulders

1133
02:19:45.520 --> 02:19:54.040
seems to spread deep into your shoulders, that sense of relaxation,

1134
02:19:55.239 --> 02:20:06.760
not just traveling deeply into your muscles, but also relaxing

1135
02:20:09.600 --> 02:20:19.559
the bones and move it all away to underneath your arms,

1136
02:20:22.280 --> 02:20:28.280
relaxing a whole area between the tops of your shoulders

1137
02:20:29.600 --> 02:20:31.559
and underneath your arms.

1138
02:20:35.399 --> 02:20:35.959
Healing.

1139
02:20:41.319 --> 02:20:54.360
You feel so relaxed and comfortable in your shoulders, which

1140
02:20:54.600 --> 02:21:16.520
sends that deep healing message into your arms. And you

1141
02:21:16.639 --> 02:21:21.879
may feel almost as if your arms are not even

1142
02:21:22.079 --> 02:22:00.520
there because they're so relaxed, so deeply relaxed, so so calm,

1143
02:22:00.840 --> 02:22:22.239
so loose, not feeling spreading all the way down your

1144
02:22:22.399 --> 02:22:51.479
arms two elbows, including your elbows circumforts spreads or away

1145
02:22:54.159 --> 02:23:08.520
into your wrists, your forearm, and send you wrists so.

1146
02:23:08.840 --> 02:23:24.200
Heavy yet at the same time so light.

1147
02:23:27.319 --> 02:24:33.040
And gentle. Focus Now on your hands, my hands, so peaceful.

1148
02:24:34.120 --> 02:24:35.239
In your hands.

1149
02:24:53.760 --> 02:25:12.639
There's a sense of real peace. Yes, it just seems

1150
02:25:12.719 --> 02:25:28.000
to feel so familiar when your hands relax deeply.

1151
02:25:36.159 --> 02:25:38.079
Hm ees.

1152
02:25:55.399 --> 02:27:32.959
Your fingers, you think this said, your finger tips. Moving

1153
02:27:33.280 --> 02:27:52.559
your attention to the front of your body, so comfortable.

1154
02:28:02.639 --> 02:28:02.840
Man.

1155
02:28:03.000 --> 02:29:28.239
Then your focus to your legs, muscles.

1156
02:29:29.360 --> 02:29:48.239
In your thighs, your knees.

1157
02:29:51.879 --> 02:31:22.280
So relaxed, a carved mussels and just shins copusy four

1158
02:32:28.719 --> 02:32:41.479
and the faathing and your feet, so peaceful.

1159
02:32:42.639 --> 02:33:30.639
So calm, so peaceful, so calm, mhm, so peaceful.

1160
02:33:33.520 --> 02:33:34.680
So come.

1161
02:33:38.719 --> 02:33:59.520
So peace fa re sing peace fall.

1162
02:34:02.799 --> 02:34:18.239
So calm, allowing that deep relaxation to spread your chest,

1163
02:34:18.520 --> 02:34:49.840
in your stomach, so letting go of everything. So I'm

1164
02:34:49.840 --> 02:35:00.680
gonna start counting down now from twenty down to one.

1165
02:35:01.959 --> 02:35:05.200
You can imagine in a way it's like just walking

1166
02:35:05.280 --> 02:35:11.159
down some steps and each step or twenty steps, and

1167
02:35:11.239 --> 02:35:21.680
each step represents a level of comfort. Each step represents

1168
02:35:24.200 --> 02:35:36.680
a deepening of that comfort, and the furvies you walk

1169
02:35:36.760 --> 02:35:42.559
down those steps that are deeper and more relaxed you feel.

1170
02:35:49.200 --> 02:39:37.520
So starting with number twenty twenty nineteen, eighteen seventeen sist

1171
02:39:39.600 --> 02:44:41.200
eight four four two too well five ey.

1172
02:45:45.840 --> 02:48:48.479
Nine eight seven.

1173
02:48:06.159 --> 02:50:41.959
Six five.

1174
02:51:02.360 --> 02:53:18.799
Four two.

1175
02:54:46.280 --> 02:56:19.920
F one.

1176
02:56:28.799 --> 02:56:29.959
And now.

1177
02:56:33.840 --> 02:56:46.559
As you focus on your eyes, We're gonna count down

1178
02:56:46.920 --> 02:57:02.719
from ten tout one, focusing just on your eyes, your eyelids,

1179
02:57:03.120 --> 02:57:12.040
the muscles around your eyes, your eye walls themselves, our

1180
02:57:12.120 --> 02:57:29.000
whole area that makes up your eye and as we

1181
02:57:29.200 --> 02:57:37.680
count down from ten down to one, whilst focus in

1182
02:57:37.719 --> 02:57:50.200
on your eyes, you'll become twice is relaxed.

1183
02:57:52.399 --> 02:57:55.799
With each number counting down.

1184
02:58:00.200 --> 02:58:07.479
You may find the all you want to do is

1185
02:58:07.879 --> 02:58:17.159
just drift off to sleep. And if that's what you want,

1186
02:58:20.200 --> 02:58:33.000
then just allow yourself to do that. Now, focus in

1187
02:58:33.120 --> 02:58:40.239
on your eyes. I'm going to begin counting down from

1188
02:58:40.399 --> 03:01:50.040
ten down to one right now, ten nine eight seven, say.

1189
03:02:54.000 --> 03:04:05.959
Five four.

1190
03:05:18.639 --> 03:08:11.399
Three two one two. Counting down from ten to one

1191
03:08:11.719 --> 03:08:22.000
ten nine eight seven six.

1192
03:08:23.879 --> 03:08:27.159
Five four.

1193
03:08:29.719 --> 03:08:33.959
Three two.

1194
03:08:35.760 --> 03:08:42.399
One.

1195
03:08:43.000 --> 03:08:45.959
And maybe that was a bit too quick in order

1196
03:08:46.000 --> 03:08:49.920
to relax. Maybe it's a bit too fast for you

1197
03:08:50.239 --> 03:09:00.040
to notice the calming of your body, maybe even a

1198
03:09:00.040 --> 03:09:01.479
little bit of pressure there, like.

1199
03:09:02.600 --> 03:09:04.559
You're count it down from ten to one.

1200
03:09:04.639 --> 03:09:08.040
Would you expect me to do? Man, expect me to

1201
03:09:08.079 --> 03:09:12.079
just to go with floppy just because you're counting down.

1202
03:09:17.639 --> 03:09:20.959
We could try it again, but this time I go

1203
03:09:21.079 --> 03:09:28.520
this lower. This time, as you focus on the whole

1204
03:09:28.559 --> 03:09:34.840
of your body before we focus on your legs, just

1205
03:09:35.079 --> 03:09:45.079
notice how your body does start to feel more relaxed

1206
03:09:49.799 --> 03:10:09.840
with every number that I count down ten nine eight.

1207
03:10:14.799 --> 03:10:44.520
Seven six five four.

1208
03:10:51.479 --> 03:11:43.000
Three two one. And just notice how how you feel, generally,

1209
03:11:43.399 --> 03:11:57.719
how your body feels. It's not necessarily even about counting

1210
03:11:57.840 --> 03:12:05.040
down from ten to one. It's that space that you have,

1211
03:12:06.280 --> 03:12:24.799
that space between being active physically or mentally to just

1212
03:12:29.479 --> 03:12:34.680
sitting or lying down, just being there, not doing anything,

1213
03:12:34.840 --> 03:12:41.520
not saying anything, or needing to think about anything. So

1214
03:12:42.159 --> 03:12:45.239
it opens up a space, you know, a bit of

1215
03:12:45.239 --> 03:12:46.360
a space.

1216
03:12:46.840 --> 03:12:47.360
A gap.

1217
03:12:53.600 --> 03:12:57.159
And the more I came down from ten to one,

1218
03:12:58.280 --> 03:13:06.440
the bigger that gap comes. So there's that gap of calmness,

1219
03:13:07.799 --> 03:13:23.959
of comfort, relaxation. It's a nice feeling, and it moves

1220
03:13:25.040 --> 03:13:38.879
those stresses or discomforts physically or emotionally, moves them away.

1221
03:13:41.719 --> 03:13:43.120
Allows you.

1222
03:13:45.399 --> 03:13:46.000
To just.

1223
03:13:48.879 --> 03:13:55.639
Slow down. Someone to count again from ten down to one,

1224
03:13:56.040 --> 03:14:06.280
and notice that gap widening, the gap, And as it widens,

1225
03:14:06.319 --> 03:14:12.399
it's almost like the stress and attention falls into the

1226
03:14:12.479 --> 03:14:30.360
gap and gives you that distance, that space.

1227
03:14:32.719 --> 03:14:38.239
Now ten.

1228
03:14:42.520 --> 03:16:36.559
Nine, eight, seven, six, five, four, three two.

1229
03:16:27.239 --> 03:16:27.520
One.

1230
03:16:39.360 --> 03:16:43.479
How does your body feel.

1231
03:16:45.360 --> 03:16:56.959
Now?

1232
03:16:58.239 --> 03:17:10.200
Can you notice the do you feeling calmer? Do you

1233
03:17:10.479 --> 03:17:40.440
feeling more relaxed? As we now focus on your legs,

1234
03:17:40.600 --> 03:18:00.200
just your legs. We're just gonna start with focus in

1235
03:18:01.000 --> 03:18:20.360
on your thighs. Of course, it's not the most exciting

1236
03:18:20.479 --> 03:18:27.159
thing to be doing, because I'm sure like most of

1237
03:18:27.200 --> 03:18:30.040
your body is not a lot going on right now.

1238
03:18:39.000 --> 03:18:45.319
Just focusing on the whole of your thighs, the tops

1239
03:18:45.319 --> 03:18:51.440
of your thighs, the sides of your thighs, the bottoms

1240
03:18:51.479 --> 03:18:58.680
of your thighs, your outer thighs, and you're inner thighs. Basically,

1241
03:18:58.760 --> 03:19:06.559
the whole of your thigh leads into your hip and

1242
03:19:06.680 --> 03:19:17.479
it goes down to your knee joints. Now, this is

1243
03:19:17.520 --> 03:19:26.120
a big area. It's a very heavy area. It's very strong,

1244
03:19:27.280 --> 03:19:32.399
probably the strongest muscles in your body or in your thighs.

1245
03:19:42.479 --> 03:19:50.200
But I don't think we perhaps give enough attention to

1246
03:19:50.399 --> 03:20:03.559
our thighs. Perhaps we don't can knowledge how important our

1247
03:20:03.719 --> 03:20:23.920
thighs are to our lives, how much they actually do

1248
03:20:24.120 --> 03:20:38.000
for us all through our lives. And it may seem

1249
03:20:38.000 --> 03:20:43.159
to sound really weird, but I think that all of

1250
03:20:43.200 --> 03:20:54.040
our body parts, especially our thighs, need some TLC, a

1251
03:20:54.079 --> 03:20:56.760
bit of love shown, a bit of.

1252
03:21:03.280 --> 03:21:07.440
Acknowledgement. I thank you.

1253
03:21:10.319 --> 03:21:22.680
Gratitude for what our thighs do for us. And I

1254
03:21:22.760 --> 03:21:28.520
know this may sound a bit strange. Maybe you think,

1255
03:21:28.879 --> 03:21:31.840
why am I, Surely I should be out in the

1256
03:21:31.920 --> 03:21:40.479
garden hugging a tree or something. Well, it's hard to

1257
03:21:40.479 --> 03:21:43.719
set a microphone up on a tree. That's why I'm

1258
03:21:43.719 --> 03:21:46.719
doing this indoors. Otherwise I would be outside hugging a tree.

1259
03:21:47.799 --> 03:21:56.600
Now I can't see the television from the tree. If

1260
03:21:56.600 --> 03:22:02.120
you move down to your knees again, such an important part.

1261
03:22:06.280 --> 03:22:11.399
And I think we don't necessarily I'll speak for myself here,

1262
03:22:13.840 --> 03:22:18.959
I don't necessarily appreciate all that my nees do for

1263
03:22:19.079 --> 03:22:25.600
me until I have a problem with my knee. It's occasionally,

1264
03:22:25.600 --> 03:22:30.600
if I ever maybe i'll pash it, or it's aching

1265
03:22:30.760 --> 03:22:37.200
for some reason. It's then that I realize how much

1266
03:22:37.280 --> 03:22:41.719
it does. You know, the benefit of being able to

1267
03:22:41.840 --> 03:22:51.120
use my legs without any kind of physical discomfort is

1268
03:22:51.879 --> 03:23:00.719
a beautiful thing that's possibly not appreciated until it's temporarily removed.

1269
03:23:01.760 --> 03:23:08.879
You know that's comfort. But as you focus on your knees,

1270
03:23:10.879 --> 03:23:16.600
regardless of how your knees feel, you can have that

1271
03:23:16.799 --> 03:23:23.280
sense of gratitude and love to your knees for all.

1272
03:23:23.120 --> 03:23:24.000
That they do for you.

1273
03:23:34.440 --> 03:23:37.680
And you can still have that attention on your thighs

1274
03:23:38.200 --> 03:23:44.479
and maybe notice how your thighs feel. Maybe you've noticed

1275
03:23:44.520 --> 03:24:01.840
that they are relaxing more deeply as you focus now

1276
03:24:03.559 --> 03:24:07.360
on the bottoms of your legs, your shins, and your

1277
03:24:07.399 --> 03:24:13.799
calf muscles, and the bones between your knees and your

1278
03:24:13.840 --> 03:24:27.239
feet incorporate, and of course your ankles so important. Anyone

1279
03:24:27.280 --> 03:24:32.120
that's had even like the slightest sprain of an ankle

1280
03:24:33.280 --> 03:24:39.879
knows how how much we take our ankles for granted.

1281
03:24:45.760 --> 03:24:47.760
And it's kind of strange in a way when you

1282
03:24:47.840 --> 03:24:53.440
think that. You know, logically, our wrists are a lot

1283
03:24:53.559 --> 03:24:58.440
thinner than the rest of our arms, which is okay,

1284
03:24:58.520 --> 03:25:02.959
it doesn't han's problem with that because we're just picking

1285
03:25:03.000 --> 03:25:10.399
stuff up. But our ankles so much thinner than the

1286
03:25:10.440 --> 03:25:20.719
rest of our legs, and from a physics perspective or

1287
03:25:20.879 --> 03:25:25.079
logical even it doesn't really make sense that all this

1288
03:25:25.280 --> 03:25:34.120
weight would ultimately be resting on your ankles then leading

1289
03:25:34.120 --> 03:25:47.120
to your feet that thin area, thin bone. Yeah, it

1290
03:25:47.239 --> 03:25:53.200
does so much great work. Supports us, supports our body

1291
03:25:54.399 --> 03:26:04.799
for a lifetime, helps us to balance, It helps you

1292
03:26:04.879 --> 03:26:17.319
to get her around and be mobile. And there's the

1293
03:26:17.399 --> 03:26:25.559
calf muscles. Of course, when I was younger, I couldn't

1294
03:26:25.559 --> 03:26:28.559
see the point in calf muscles. It didn't seem to

1295
03:26:28.600 --> 03:26:34.559
do anything. Okay, if I walked around on tiptoes, then

1296
03:26:34.719 --> 03:26:38.479
my calf muscles get some work. But of course that's

1297
03:26:38.520 --> 03:26:42.639
not true. The calf muscles are being used whenever we

1298
03:26:42.959 --> 03:26:56.559
use her legs and your shins there to protect your

1299
03:26:56.600 --> 03:27:05.639
lower legs, shaped in a way almost as a protector

1300
03:27:06.079 --> 03:27:20.840
for the bone, leading of course to your ankles and

1301
03:27:20.920 --> 03:27:27.879
your feet. But we're not going to focus on your feet.

1302
03:27:27.920 --> 03:27:32.319
We're just going to focus on the legs. And I realize,

1303
03:27:34.360 --> 03:27:38.280
but now that I've mentioned your feet, it probably focusing

1304
03:27:38.520 --> 03:27:42.200
on them anyway, So maybe I should focus on your feet.

1305
03:27:41.959 --> 03:27:42.479
A little bit.

1306
03:27:46.440 --> 03:27:50.920
You can have them in your awareness the same as

1307
03:27:50.959 --> 03:27:55.360
you have your thighs in your awareness. Even though we

1308
03:27:55.440 --> 03:27:59.479
haven't been focusing on your thighs for a few minutes,

1309
03:28:01.239 --> 03:28:10.159
let me focus in on your ankles. There's still that

1310
03:28:11.440 --> 03:28:26.000
sensation of comfort in your thighs, and there's that movement

1311
03:28:27.559 --> 03:28:35.639
of energy because the thighs hold lots of different sensations.

1312
03:28:37.000 --> 03:28:41.879
Of course, there's the muscles, the big straw muscles that

1313
03:28:41.959 --> 03:28:54.920
we have in our thighs. But the skin on the

1314
03:28:54.959 --> 03:29:00.479
outside of the thighs, as in the outside of all

1315
03:29:00.520 --> 03:29:09.399
of our body, can be very sensitive, sensitive to the touch,

1316
03:29:12.120 --> 03:29:26.079
sensitive to temperature, and inside your thighs the bones, there's

1317
03:29:26.520 --> 03:29:31.639
the muscle, there's the blood, vessels, the ar trees, all

1318
03:29:31.799 --> 03:29:40.360
this stuff that's inside your thighs. And I guess sometimes

1319
03:29:41.000 --> 03:29:43.799
it'd be nice if you could actually put your fingers

1320
03:29:44.760 --> 03:29:50.760
inside your thighs and a message, so you can message

1321
03:29:50.799 --> 03:29:54.000
on the outside, of course, but to be able to

1322
03:29:54.040 --> 03:29:57.280
get deep into the muscles and to be able to

1323
03:29:57.319 --> 03:30:03.680
just message inside your thighs, message in the bones of

1324
03:30:03.760 --> 03:30:11.840
your leg message in all the veins, and just gently

1325
03:30:14.600 --> 03:30:24.200
healing your thighs, and you could move down message and

1326
03:30:24.319 --> 03:30:29.920
inside your knees, just message in those bones, but with

1327
03:30:30.239 --> 03:30:37.680
healing fingertips spreading that healing energy deep into the joints

1328
03:30:38.799 --> 03:30:46.879
of your knees. Of course, there's the back of your

1329
03:30:47.959 --> 03:30:52.719
your knee, you know, the inside crease where your knee is.

1330
03:30:54.319 --> 03:30:59.799
It's a very sensitive area. Very it feels very nice

1331
03:31:00.120 --> 03:31:04.799
you stroke it. That might be because it's an area

1332
03:31:04.840 --> 03:31:10.000
that's not really touched very often. It's almost like a

1333
03:31:10.079 --> 03:31:13.360
hidden part, that crease.

1334
03:31:15.079 --> 03:31:19.719
In your legs. It's almost it's like a part that.

1335
03:31:21.360 --> 03:31:32.639
Has a sensitivity, which is a little bit different. Of course,

1336
03:31:32.639 --> 03:31:43.239
it's protected by your legs, so you can imagine putting

1337
03:31:44.040 --> 03:31:53.680
your fingers into that crease in your legs, that fold

1338
03:31:53.840 --> 03:31:58.000
in between your legs. You can just message with your fingertips.

1339
03:31:59.159 --> 03:32:08.639
Imagine your finger tips going inside, massage in the muscle tissue.

1340
03:32:10.520 --> 03:32:14.920
You can of course feel the bones of your knees

1341
03:32:16.280 --> 03:32:26.799
healing through your fingertips. And then as you go down

1342
03:32:29.600 --> 03:32:32.440
to your calf muscles. Now that's the part I'd like

1343
03:32:32.479 --> 03:32:37.239
to be able to really put my fingertips deep inside

1344
03:32:37.959 --> 03:32:46.920
my calf muscles, massage in every single tissue of that muscle,

1345
03:32:48.479 --> 03:32:58.440
healing every part, and then doing the same for my shins,

1346
03:33:01.600 --> 03:33:09.760
massaging and gently stroking the bones, gently stroking them, healing

1347
03:33:10.040 --> 03:33:14.159
in a loving way, because they deserve to be treated

1348
03:33:17.159 --> 03:33:21.319
as the precious bones that they are, because our legs

1349
03:33:21.319 --> 03:33:24.760
are so precious as in all the other parts of

1350
03:33:24.760 --> 03:33:29.920
our body, and more precious of any jure.

1351
03:33:32.239 --> 03:33:32.920
On the planet.

1352
03:33:41.520 --> 03:33:53.239
When you start to think about your legs in this way,

1353
03:33:54.079 --> 03:33:56.920
it can change your perspective.

1354
03:33:59.600 --> 03:34:01.000
It might sound a bit.

1355
03:34:03.879 --> 03:34:08.159
A bit silly to start with the idea of having

1356
03:34:09.000 --> 03:34:19.000
love for your legs, showing appreciation for your thighs, wanting

1357
03:34:19.159 --> 03:34:23.200
to be able to put your hands in your thighs

1358
03:34:25.000 --> 03:34:31.479
and massage the muscles and the bones, and to get

1359
03:34:31.520 --> 03:34:36.719
your fingers deep in there, releasing all tension.

1360
03:34:39.559 --> 03:34:43.440
Just to show how much you care.

1361
03:34:46.559 --> 03:34:51.719
About your legs, how much you care for what your

1362
03:34:51.799 --> 03:35:03.840
legs do for you regularly, your knees, your calves, your ankles,

1363
03:35:05.760 --> 03:35:13.559
the strength of your ankles, considering how thin they are

1364
03:35:13.600 --> 03:35:17.479
compared to the rest of your legs, especially your thighs.

1365
03:35:21.159 --> 03:35:32.879
Yet they're so strong, so flexible, absolutely amazing things. Your

1366
03:35:32.920 --> 03:35:42.680
ankles are truly a gift because of what they do

1367
03:35:42.760 --> 03:35:54.559
for you, supporting all that weight, regardless of how what

1368
03:35:54.719 --> 03:36:01.000
weight you are, even if you only ate stone, still

1369
03:36:01.040 --> 03:36:03.760
a lot of weight for these little ankles.

1370
03:36:07.319 --> 03:36:11.600
Now I'm a lot heavier than eight snoon double down,

1371
03:36:15.120 --> 03:36:16.639
Yet my ankles.

1372
03:36:17.840 --> 03:36:25.479
Support my body all the time, although they do give

1373
03:36:25.559 --> 03:36:31.280
off a sigh of relief when I sit down, as fact,

1374
03:36:31.319 --> 03:36:40.360
my whole legs do. My feet feet also go, my

1375
03:36:40.479 --> 03:36:41.159
toes clap.

1376
03:36:42.360 --> 03:37:01.799
We're so happy.

1377
03:37:02.879 --> 03:37:08.040
Your legs really are amazing.

1378
03:37:10.639 --> 03:37:15.200
And I know that talking about your legs is probably.

1379
03:37:17.399 --> 03:37:22.079
Possibly among the most most boring things you've ever heard

1380
03:37:22.120 --> 03:37:30.559
anyone say. Possibly they're boring or not. Everything I said

1381
03:37:30.639 --> 03:37:47.360
is true. Your legs are amazing. Your legs deserve not

1382
03:37:47.680 --> 03:37:56.120
just respect. They deserve to relax.

1383
03:37:57.479 --> 03:37:57.879
Deeply.

1384
03:38:05.159 --> 03:38:08.520
They deserve to take some time out of the day

1385
03:38:10.680 --> 03:38:32.680
to just let go completely. Your legs.

1386
03:38:36.879 --> 03:38:39.479
Really can relax.

1387
03:38:47.040 --> 03:38:51.200
And because the legs are so such a most, you know,

1388
03:38:51.440 --> 03:38:57.399
very important part of your body. When you relax your legs,

1389
03:38:57.479 --> 03:39:04.719
the rest of your body also naturally follows in that

1390
03:39:08.399 --> 03:39:19.280
journey of comfort. I can feel it in my hips.

1391
03:39:20.639 --> 03:39:27.799
My hips feel really loose, and also my lower back

1392
03:39:27.840 --> 03:39:34.479
as well. My lower back really feels it feels stretched,

1393
03:39:35.559 --> 03:39:38.639
even though I'm just sitting in a chair and there's

1394
03:39:38.680 --> 03:39:43.959
no stretching as far as I'm aware that I'm doing.

1395
03:39:44.959 --> 03:39:47.639
It's almost as if the muscles are just relaxed so

1396
03:39:47.840 --> 03:39:53.799
much that there is a natural stretch as the tension

1397
03:39:54.680 --> 03:40:15.959
has reduced a lot. And I'm now going to count

1398
03:40:16.000 --> 03:40:24.639
down from ten down to one, and you can continue

1399
03:40:25.719 --> 03:40:26.520
to fill.

1400
03:40:28.040 --> 03:40:29.840
Wonderfully relaxed.

1401
03:40:33.040 --> 03:40:48.959
Ten nine, eight, seven, six.

1402
03:40:51.680 --> 03:40:57.280
Five, four.

1403
03:41:00.239 --> 03:41:25.079
Three two one relax. So I'm just going to count

1404
03:41:25.120 --> 03:41:30.200
down from five down to one. And as a countdown,

1405
03:41:31.440 --> 03:41:36.479
if you just focus on the numbers, just the numbers

1406
03:41:37.840 --> 03:41:46.879
counting down, and notice how you feel in this moment

1407
03:41:48.600 --> 03:41:53.040
as you hear the numbers counting down, knowing that those

1408
03:41:53.159 --> 03:42:06.280
numbers counting down represent you feeling calmer, not just in

1409
03:42:06.319 --> 03:42:14.680
your body, but also relaxing your mind. I just notice

1410
03:42:14.719 --> 03:42:20.799
how you feel there's nothing to do, there's nothing to say,

1411
03:42:21.440 --> 03:42:58.559
there's nothing to think about, starting with number five, four, three,

1412
03:42:58.840 --> 03:43:24.079
two one. And as you notice the gradual letting go

1413
03:43:26.319 --> 03:43:33.319
of the tension in your body, you may also begin

1414
03:43:33.559 --> 03:43:40.600
to notice and be aware of how your mind is

1415
03:43:40.639 --> 03:43:48.479
starting to slow down. This is just a natural thing

1416
03:43:48.959 --> 03:43:56.959
that happens. It's not really a special procedure. It's just natural.

1417
03:43:57.040 --> 03:44:03.440
Because is your body relaxes, your mind also starts to relax.

1418
03:44:05.000 --> 03:44:08.680
And the more your mind relaxes, the more your body relaxes.

1419
03:44:08.799 --> 03:44:19.200
It's just a continuous circle of relaxation. And there is

1420
03:44:19.239 --> 03:44:27.959
that calmness that comes from relative quietness. You know, even

1421
03:44:28.239 --> 03:44:33.120
even if there's background sounds, either your side or mine,

1422
03:44:34.840 --> 03:44:36.479
it's still going.

1423
03:44:36.280 --> 03:44:40.360
To be quite calm.

1424
03:44:40.479 --> 03:44:43.159
You know, you haven't got the television on, there's no

1425
03:44:43.440 --> 03:44:47.680
music in the background, unless you're listening to the recording

1426
03:44:47.719 --> 03:44:55.159
with music. Of course, you're very likely not going to

1427
03:44:55.200 --> 03:44:58.280
be sitting in a room with other people. Of course

1428
03:44:58.319 --> 03:45:02.879
you might be, but generally it's more ideal if you

1429
03:45:02.920 --> 03:45:13.879
can do this on your own, so no distractions, and

1430
03:45:13.920 --> 03:45:29.120
when you stop thinking about stuff, relaxation automatically rises, a

1431
03:45:29.280 --> 03:45:40.000
sense of comfort starts to grow, and without trying to

1432
03:45:40.040 --> 03:45:51.000
build it up into something fantastical or something magical, this

1433
03:45:51.159 --> 03:46:03.600
is just a natural process, something that's easy to accomplish.

1434
03:46:03.920 --> 03:46:08.319
In fact, it's almost you know, the sense of relaxing

1435
03:46:09.120 --> 03:46:15.879
completely happens really when you put no effort into it.

1436
03:46:15.879 --> 03:46:21.600
It's not something that you can really force. It's something

1437
03:46:21.719 --> 03:46:32.520
that happens naturally. And part of the process of this

1438
03:46:32.760 --> 03:46:44.760
recording and others is simply two allow you to take

1439
03:46:44.799 --> 03:46:59.719
advantage of this space this time. It's just let go

1440
03:47:02.799 --> 03:47:11.040
to just be here, to be in tune with how

1441
03:47:11.120 --> 03:47:24.520
you feel, yet with the intention of wanting to relax

1442
03:47:24.600 --> 03:47:36.000
deeply and maybe even to fall asleep, depending on what

1443
03:47:36.159 --> 03:47:42.319
it is that you wish for yourself in this moment.

1444
03:47:49.280 --> 03:47:58.680
As we know, relaxing is the majority of the process

1445
03:47:58.760 --> 03:48:03.959
of falling asleep. The actual fallness sleep part is the

1446
03:48:04.079 --> 03:48:11.879
tiny bit at the end. The deeper relaxed you become,

1447
03:48:15.799 --> 03:48:33.799
the easier you find yourself drifting. You can also if

1448
03:48:33.799 --> 03:48:49.959
you choose stay focused on my voice and really enjoy

1449
03:48:50.600 --> 03:49:13.920
the process of gradually relaxing each muscle in your body

1450
03:49:18.959 --> 03:49:48.159
effortlessly and just observing the sensation of letting go completely.

1451
03:49:54.120 --> 03:50:01.000
This time, I'm going to count from six down to one,

1452
03:50:03.040 --> 03:50:06.680
and you can notice your mind.

1453
03:50:08.920 --> 03:50:11.120
Calming down more.

1454
03:50:12.120 --> 03:50:25.799
With each number that you hear me say naturally, feeling

1455
03:50:25.879 --> 03:52:43.200
calm and slow and peaceful sex five, four, three, two.

1456
03:53:04.680 --> 03:53:33.280
One, being aware of how your mind to slowed.

1457
03:53:34.959 --> 03:54:01.399
Right down, sinking deeply into relaxation. And as you focus

1458
03:54:01.479 --> 03:54:10.000
on your mind, you may notice that there are some

1459
03:54:10.719 --> 03:54:20.120
thoughts still there, maybe some stubborn thoughts that for some

1460
03:54:20.360 --> 03:54:33.360
reason perhaps need your attention. So what you can do

1461
03:54:33.600 --> 03:54:47.120
is send love to those thoughts. Sprinkle those thoughts.

1462
03:54:51.159 --> 03:54:51.959
With love.

1463
03:54:53.440 --> 03:54:58.840
Like all petals from a flower. Just sprinkle it over them,

1464
03:54:59.120 --> 03:55:06.920
petals filled love towards those thoughts, to let those thoughts

1465
03:55:07.120 --> 03:55:13.959
know that you're not abandoned in number. You just need them.

1466
03:55:15.159 --> 03:55:27.719
You require them to just calm down, slow down, quiet down.

1467
03:55:30.760 --> 03:55:31.319
For now.

1468
03:55:39.040 --> 03:55:44.040
So as you focus on those remaining thoughts, as we

1469
03:55:44.239 --> 03:55:49.479
count down this time from seven down to one, with

1470
03:55:49.600 --> 03:56:04.040
each number, just imagine sprinkling those flower petals of love, kindness,

1471
03:56:05.079 --> 03:56:17.000
gratitude over those thoughts, which will allow them to just

1472
03:56:18.360 --> 03:56:33.479
melt away. And relax deeply. With every number, those thoughts

1473
03:56:33.520 --> 03:58:08.440
will become more and more relaxed. Starting with number seven, six, five, four, three,

1474
03:58:40.959 --> 03:59:25.520
two one. Yeah, And as you now notice how relaxed

1475
03:59:29.280 --> 03:59:48.479
you're feeling in your body, we're going to focus on

1476
03:59:48.520 --> 04:00:00.399
your hands, because the more relaxed your hands are, the

1477
04:00:00.559 --> 04:00:04.200
more relaxed your body and mind are.

1478
04:00:19.120 --> 04:00:19.799
And there's.

1479
04:00:21.239 --> 04:00:31.440
You focus on your hands and your fingers. There's nothing

1480
04:00:31.920 --> 04:00:36.719
needed to be done. There's no clenching of fists or

1481
04:00:37.760 --> 04:00:48.079
tents in the fingers or anything like that. It's just

1482
04:00:48.520 --> 04:01:02.639
noticing and focusing on your hands, noticing how they feel.

1483
04:01:17.200 --> 04:01:27.840
Because the more relaxed your hands feel, the calmer your

1484
04:01:27.920 --> 04:01:39.840
mind feels, and the more comfort you feel throughout your body.

1485
04:01:45.760 --> 04:01:48.959
You may.

1486
04:01:51.120 --> 04:02:34.120
Have already noticed you mind is starting to dress fin

1487
04:02:38.280 --> 04:02:52.959
just on your hands and fingers, allowing them to experience

1488
04:02:55.680 --> 04:03:04.879
a real deepening of that relaxation in your hands and fingers.

1489
04:03:09.920 --> 04:03:11.120
More.

1490
04:03:13.399 --> 04:03:37.120
And more relaxed. With each number from eight down to one,

1491
04:03:37.959 --> 04:03:49.639
you can almost feel that healing and relaxing energy spreading into.

1492
04:03:49.399 --> 04:03:52.959
Your hands and fingers.

1493
04:03:55.399 --> 04:03:56.600
Becoming.

1494
04:04:00.479 --> 04:04:02.399
Year more.

1495
04:04:04.000 --> 04:04:20.840
Relaxing with each number you hear, going down eight down

1496
04:04:21.559 --> 04:06:33.120
to one, drifting, drifting again starting with number eight seven six, five.

1497
04:06:57.280 --> 04:07:31.600
Four three.

1498
04:07:48.079 --> 04:07:48.200
Two.

1499
04:08:37.280 --> 04:08:46.799
Just being here now, nothing to think about, nothing to do,

1500
04:08:48.200 --> 04:09:02.280
nothing to say, and everything just feels calm. And this

1501
04:09:02.440 --> 04:09:10.159
is your natural state of being. This is how you

1502
04:09:10.319 --> 04:09:17.239
just normally feel when you take away all that other

1503
04:09:17.639 --> 04:09:24.719
stuff that we add, you know, things like stress and

1504
04:09:24.760 --> 04:09:41.000
worrying and overthinking and anxiety, tension, just generally thinking about stuff.

1505
04:09:43.159 --> 04:09:47.159
You take that away, which is what we do. What

1506
04:09:47.200 --> 04:09:59.760
we do now you're left with a real sense of

1507
04:10:00.520 --> 04:10:12.920
peacefulness which comes to you very quickly because ultimately it's

1508
04:10:13.120 --> 04:10:26.639
just a feeling, a feeling of comfort. It's almost as

1509
04:10:26.639 --> 04:10:30.799
if you've gone inside yourself and you've found a special

1510
04:10:30.879 --> 04:10:44.639
place where everything is peaceful, a place where you can

1511
04:10:44.680 --> 04:10:55.319
feel relaxed and your natural sense of comfort, a place

1512
04:10:55.360 --> 04:11:04.360
where you can be you, where you can accept yourself

1513
04:11:05.159 --> 04:11:10.280
for who you are, a place where you're not trying

1514
04:11:10.319 --> 04:11:21.079
to please anybody else ever, a place where you can

1515
04:11:22.399 --> 04:11:31.200
actually not just love yourself, but in some ways more importantly,

1516
04:11:31.760 --> 04:11:48.879
you can like yourself appreciate who you are. That sense

1517
04:11:48.959 --> 04:11:53.200
of gratitude is.

1518
04:11:53.120 --> 04:11:54.799
In the air all around you.

1519
04:12:02.399 --> 04:12:10.280
That's also a place where you can actually feel the

1520
04:12:10.559 --> 04:12:25.920
healing energy soaking into your body, healing energy soaking into

1521
04:12:25.959 --> 04:12:36.000
your body, and that healing energy spreads through your veins,

1522
04:12:39.719 --> 04:12:51.120
traveling to each and every single part of your body,

1523
04:12:52.520 --> 04:12:57.159
and you start to realize that actually, that healing energy

1524
04:13:00.239 --> 04:13:07.680
just entered into your brain, it's become part of your brain,

1525
04:13:12.559 --> 04:13:19.239
and that spinal fluid is now mixed with healing energy,

1526
04:13:24.479 --> 04:13:30.760
not just allowing you to feel so much more relaxed

1527
04:13:32.799 --> 04:13:44.840
and healthy in this moment, but also you start to

1528
04:13:44.959 --> 04:13:54.360
realize that actually, what's happening now with that healing, relaxing

1529
04:13:55.440 --> 04:14:07.639
energy spreading through your body, it's actually changing your life.

1530
04:14:08.479 --> 04:14:13.760
It's actually changing the way you're going to feel not

1531
04:14:13.879 --> 04:14:21.280
just now, but tomorrow and the next day. As your

1532
04:14:21.399 --> 04:14:29.520
health improves, not just your physical health, but your mental health.

1533
04:14:33.399 --> 04:14:38.719
Things that used to bother you in the past, for

1534
04:14:38.760 --> 04:14:44.799
some reason, no longer have the effect that they used

1535
04:14:44.840 --> 04:14:59.120
to because something has changed deep within you. Maybe things

1536
04:14:59.399 --> 04:15:09.079
that use to cause you to feel anger no longer

1537
04:15:09.440 --> 04:15:19.120
have that power to control you the way they seem

1538
04:15:19.239 --> 04:15:28.120
to be able to before. As you realize that you're

1539
04:15:28.200 --> 04:15:41.040
the one who decides what affects you, You're the one

1540
04:15:41.520 --> 04:15:51.959
who decides to feel relaxed and calm.

1541
04:15:50.120 --> 04:15:56.680
When you choose to enjoy.

1542
04:15:57.799 --> 04:16:13.399
Noticing these natural developments of healing, continuing to grow and

1543
04:16:13.520 --> 04:16:24.920
improve your life day by day, including of course your

1544
04:16:24.920 --> 04:16:42.399
ability to relax so much easier and sleeping. It's the

1545
04:16:42.399 --> 04:16:53.239
most natural thing in the world to you, because falling

1546
04:16:53.360 --> 04:17:00.280
the sleep is something that you've done so many times

1547
04:17:01.760 --> 04:17:07.399
in your life, and you know that you were born,

1548
04:17:08.920 --> 04:17:15.559
as we all were, with the ability to fall asleep naturally.

1549
04:17:19.760 --> 04:17:30.479
We were born with that ability to just drift off

1550
04:17:31.200 --> 04:17:44.360
into a deep, healing sleep. Even when we're kids, sometimes

1551
04:17:44.399 --> 04:17:48.840
will fall asleep when we don't even want to try

1552
04:17:48.959 --> 04:17:53.200
to take us stay awake. Maybe it's a birthday in

1553
04:17:53.239 --> 04:17:57.399
the morning, or it's Christmas or holiday or something we

1554
04:17:57.559 --> 04:17:58.280
look forward to.

1555
04:17:58.760 --> 04:17:59.959
We don't want to go to sleep.

1556
04:18:02.200 --> 04:18:07.239
But the more we want to stay awake, the more

1557
04:18:07.440 --> 04:18:15.760
we just start to drift. And the more you fight drifting,

1558
04:18:16.440 --> 04:18:18.840
the more you try to stop yourself and drift in

1559
04:18:18.879 --> 04:18:31.879
a safe the deeper and stronger that drifting becomes. Because

1560
04:18:31.920 --> 04:18:37.399
we're born not just with the need to relax deeply

1561
04:18:39.079 --> 04:18:48.920
and to naturally fall asleep, but it's our birthright, it's

1562
04:18:49.040 --> 04:18:59.559
part of our DNA. And sometimes as we get older

1563
04:18:59.600 --> 04:19:13.120
in life, perhaps at times we have forgotten that relaxing completely.

1564
04:19:14.840 --> 04:19:26.840
It is not only a wonderfully pleasant experience, it's also

1565
04:19:27.159 --> 04:19:44.600
really easy. It's very very easy to let go.

1566
04:19:46.280 --> 04:19:48.159
Because that's all it is. It's just.

1567
04:19:51.559 --> 04:20:03.079
Deciding to let go. And when you press the play

1568
04:20:03.120 --> 04:20:13.399
button on my recordings, you have given permission for my

1569
04:20:13.600 --> 04:20:21.719
voice to relax you. When you press that play button,

1570
04:20:22.719 --> 04:20:31.200
you have given me permission for my words to affect

1571
04:20:33.680 --> 04:20:45.559
you in a positive, only a positive way, opening up

1572
04:20:50.680 --> 04:21:09.159
your mind too useful and healing suggestions that can have

1573
04:21:13.479 --> 04:21:21.120
such an amazing effect on how you feel right now,

1574
04:21:25.680 --> 04:21:35.559
as well as those changes that continue long after the

1575
04:21:35.639 --> 04:21:46.479
recording ends, those changes within you that continue to flourish

1576
04:21:47.159 --> 04:22:05.639
and grow, transforming your life in positive, beautiful way, allowing

1577
04:22:05.959 --> 04:22:12.520
you to move forward in your life in the direction

1578
04:22:12.760 --> 04:22:30.000
that you choose for yourself. And this feeling, this feeling

1579
04:22:30.280 --> 04:22:38.000
that you can experience of safety, comfort, calmness.

1580
04:22:45.079 --> 04:22:55.600
Just feels so nice.

1581
04:22:55.920 --> 04:23:08.719
It's such a healthy place to be, and that positivity

1582
04:23:10.040 --> 04:23:29.079
grows within you each and every day. Moving forward, you're

1583
04:23:29.159 --> 04:23:40.000
going to find that you're more relaxed physically and in

1584
04:23:40.120 --> 04:23:49.040
your mind is more relaxed. And it's not that you're

1585
04:23:49.079 --> 04:23:54.840
thinking slower. It's just that your mind will be less

1586
04:23:55.600 --> 04:24:07.200
clogged up with unnecessary negativity because from now on, your

1587
04:24:07.360 --> 04:24:17.120
mind rejects negativity. From now on, you're going to start

1588
04:24:17.319 --> 04:24:33.719
noticing when negativity arises, and you can just say stop, stop,

1589
04:24:36.520 --> 04:24:50.600
and that negativity will turn around and leave you alone.

1590
04:24:51.280 --> 04:25:10.600
Stop and that negativity would disappear. And as you notice

1591
04:25:10.879 --> 04:25:19.200
that you feel way more relaxed than you probably expected,

1592
04:25:25.360 --> 04:25:34.959
you can now congratulate yourself because you're the person that

1593
04:25:35.079 --> 04:25:41.239
has done this. You are the one that has opened

1594
04:25:41.399 --> 04:25:49.200
your mind up to the simple facts that you can

1595
04:25:49.559 --> 04:25:59.280
feel more relaxed in your body and in your mind.

1596
04:26:00.360 --> 04:26:06.319
You've opened your mind up to the birthright of being

1597
04:26:06.360 --> 04:26:23.239
able to just fall asleep easily when you choose. And

1598
04:26:23.319 --> 04:26:30.319
that's a nice feeling. Don't you think it feels nice?

1599
04:26:30.399 --> 04:26:33.840
Doesn't it?

1600
04:26:33.879 --> 04:26:37.680
To feel calm?

1601
04:26:37.959 --> 04:26:42.600
All that healing energy is spreading through your body and

1602
04:26:42.680 --> 04:26:54.959
your mind to spend time in a special place where

1603
04:26:57.879 --> 04:27:11.559
negativity can no longer enter. Negativity is banned, it's barred,

1604
04:27:12.959 --> 04:27:19.719
it's not allowed entry. Doesn't it doesn't. This doesn't deserve

1605
04:27:19.799 --> 04:27:28.040
to be here, doesn't belong here. Negativity has no place

1606
04:27:29.040 --> 04:27:45.200
in your life, which makes room for more comfort, more

1607
04:27:45.399 --> 04:28:14.760
heathing more relaxation, more peace. It feels nice, doesn't it.

1608
04:28:15.159 --> 04:28:23.719
Just the let go with everything.

1609
04:28:37.360 --> 04:28:44.479
I'm gonna count down now from twenty down to one.

1610
04:28:45.120 --> 04:28:52.159
You can continue to relax. If you choose, you can

1611
04:28:54.840 --> 04:29:08.520
drift to sleep. With every number you hear me say,

1612
04:29:09.639 --> 04:29:17.040
you can fill twice as relaxed, or if you choose,

1613
04:29:17.120 --> 04:30:53.360
you can feel twice a sleepy now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven.

1614
04:30:58.840 --> 04:31:41.719
Ten, nine, eight, seven, six, five.

1615
04:31:48.159 --> 04:31:48.600
Four.

1616
04:32:21.840 --> 04:32:31.680
This is your time to just take a break, your

1617
04:32:31.799 --> 04:32:42.559
time to relax, to allow your mind to slow down,

1618
04:32:51.200 --> 04:33:08.040
to give yourself permission to take a break from everything.

1619
04:33:10.000 --> 04:33:14.520
And you're the only person that can make that decision.

1620
04:33:17.360 --> 04:33:20.599
You're the only person that can actually tell your mind

1621
04:33:24.880 --> 04:33:49.240
to just relax, to just take some time off so

1622
04:33:49.319 --> 04:33:54.200
that you can focus on your body, getting in touch

1623
04:33:54.439 --> 04:34:09.200
with how you feel physically, and in the process of

1624
04:34:11.919 --> 04:34:16.720
this body scan where you focus on different parts of

1625
04:34:16.759 --> 04:34:27.560
your body, those parts that you focus on and observe.

1626
04:34:30.520 --> 04:34:38.880
Even though you're not purposely requesting for those parts of

1627
04:34:38.919 --> 04:34:46.479
your body to relax, it's kind of expected. You expect

1628
04:34:47.799 --> 04:34:55.520
when you listen to my voice to feel more relaxed naturally,

1629
04:35:01.000 --> 04:35:09.439
because when you're listening to me, your attention is focused

1630
04:35:11.159 --> 04:35:22.400
on my words, and as my words guide you to

1631
04:35:22.520 --> 04:35:34.919
focus on those parts of your body, your focus increases,

1632
04:35:42.000 --> 04:35:59.400
which actually calms your mind. And when your mind calms down,

1633
04:36:03.240 --> 04:36:25.319
your body relaxes. And when your body calms down, your

1634
04:36:25.439 --> 04:36:28.439
mind relaxes.

1635
04:36:35.959 --> 04:36:39.840
And even though we've not really.

1636
04:36:40.319 --> 04:36:50.919
Started the focus on your body, you can already feel

1637
04:36:54.279 --> 04:37:08.319
that healing energy spreading through your body, pushing out stress

1638
04:37:09.159 --> 04:37:20.520
and tension, healing all the parts of your body, including

1639
04:37:20.599 --> 04:37:28.319
your skin, your bones, your blood, all of your organs

1640
04:37:28.360 --> 04:37:34.080
inside your body, all of the muscles, all of the fat,

1641
04:37:35.919 --> 04:37:43.919
all of everything, every hair on your body is filled

1642
04:37:44.000 --> 04:37:52.159
with that healing energy.

1643
04:37:53.599 --> 04:37:54.959
And when your brain.

1644
04:37:59.040 --> 04:38:11.040
It fills with that healing energy, the feeling of comfort

1645
04:38:12.439 --> 04:38:38.319
and relaxation increases, deeply increases in a way to your

1646
04:38:38.439 --> 04:38:55.880
mind starts to feel perhaps bit drowsy because it's not needed,

1647
04:38:59.240 --> 04:38:59.840
and it.

1648
04:38:59.720 --> 04:39:01.279
May start.

1649
04:39:04.119 --> 04:39:19.720
To drift if that's what's needed. So if you're listening

1650
04:39:19.959 --> 04:39:25.959
to this and what you need is deep relaxation, that's

1651
04:39:26.000 --> 04:39:30.400
what you'll get. If what you need is.

1652
04:39:31.919 --> 04:39:33.599
To fall asleep.

1653
04:39:34.840 --> 04:39:43.759
Naturally and easily as your mind drifts, that's also what

1654
04:39:43.880 --> 04:39:56.880
will happened, because by pressing that play button on the

1655
04:39:56.959 --> 04:40:03.840
podcast and listening to me, you give permission for your

1656
04:40:03.880 --> 04:40:15.520
body and your mind. In fact, you give the command

1657
04:40:16.319 --> 04:40:27.279
to your body and your mind to relax deeply and

1658
04:40:27.400 --> 04:40:33.520
to drift off to sleep, if that's what you want.

1659
04:40:36.639 --> 04:40:37.080
Or need.

1660
04:40:44.759 --> 04:40:53.919
And as I focus on the different parts of your body,

1661
04:40:55.360 --> 04:41:04.240
you may start to just drift. And then you come

1662
04:41:04.279 --> 04:41:09.560
back again and you hear me talking, and I'm focusing

1663
04:41:09.720 --> 04:41:20.560
on a different part of your body, you may find

1664
04:41:20.680 --> 04:41:29.759
yourself drifting. Be don't realize you're drifting until you stop

1665
04:41:29.919 --> 04:41:39.040
drifting and you're alert again to my voice. Focusing on

1666
04:41:39.159 --> 04:41:44.880
a different part of your body starts to relax even deeper,

1667
04:41:49.159 --> 04:41:54.680
because that drifting is basically you already.

1668
04:41:56.360 --> 04:42:03.279
In the sleep zone.

1669
04:42:04.119 --> 04:42:09.119
And the more you drift, the longer you drift, and

1670
04:42:09.240 --> 04:42:19.759
the longer you drift, eventually that drifting continues into sleep,

1671
04:42:24.720 --> 04:42:29.639
and that's the last you remember until you wake up

1672
04:42:34.040 --> 04:42:39.200
in your own time, when you experience the right amount

1673
04:42:39.319 --> 04:42:40.240
of sleep.

1674
04:42:40.720 --> 04:42:48.479
For you, because when you do and if you do

1675
04:42:48.880 --> 04:42:50.400
fall asleep, it's.

1676
04:42:52.840 --> 04:43:18.240
Extremely pleasant, so relaxing, so deep, healing sleep. It feels

1677
04:43:18.279 --> 04:43:30.159
so nice to relax into your own body and mind

1678
04:43:29.919 --> 04:43:38.720
as you feel that healing energy is spreading through it, relaxing,

1679
04:43:38.840 --> 04:43:50.880
news so deeply, relaxing new, so so deeply.

1680
04:44:00.119 --> 04:44:13.759
You start to focus on your eyes, moving down.

1681
04:44:16.279 --> 04:44:59.479
To your jaw, down to your neck, your shoulders, arms, hands, fingers,

1682
04:45:06.520 --> 04:45:39.200
your chest and stumble, your back, your spine, you hips,

1683
04:45:46.439 --> 04:46:31.599
you legs, your feet, your toes, and feedingeting, spreading and growing.

1684
04:46:32.720 --> 04:46:37.560
Inside your body, feeling you up.

1685
04:46:40.319 --> 04:46:54.439
Now let's focus again on parts of your body, focusing.

1686
04:46:54.000 --> 04:46:56.000
This time on your forehead.

1687
04:47:01.919 --> 04:47:11.240
Now on your mouth, your lips, your tongue, the whole

1688
04:47:11.279 --> 04:47:33.119
of your mouth. Focus in on your fingers. Maybe you

1689
04:47:33.200 --> 04:47:38.759
could move your fingers a little bit. You can focus

1690
04:47:38.840 --> 04:47:48.759
on each one individually, both hands.

1691
04:47:52.279 --> 04:47:55.119
And even though you focus on both of your.

1692
04:47:54.959 --> 04:48:05.479
Hands now they almost seem to just melt into one.

1693
04:48:06.040 --> 04:48:06.840
Where is your.

1694
04:48:06.759 --> 04:48:14.439
Right hand start in your left hand end, almost as

1695
04:48:14.479 --> 04:48:31.799
if just mixed together. Now focusing on your knees, just

1696
04:48:32.279 --> 04:48:54.759
noticing how your knees feel. Now focusing on your elbows,

1697
04:48:57.479 --> 04:49:09.919
focusing on both of your elbows, just observing the feeling

1698
04:49:12.560 --> 04:49:44.520
of your elbows. Now focusing observing the back of your neck,

1699
04:49:54.479 --> 04:50:31.919
feeding that energy in the back of your neck, absurd

1700
04:50:34.479 --> 04:51:00.759
your ankles, being aware of physical sensations in your ANKLESA

1701
04:51:53.840 --> 04:51:57.000
let you see, no.

1702
04:52:00.119 --> 04:52:01.520
Your toes.

1703
04:52:04.119 --> 04:52:16.279
On both of your feet, being aware how.

1704
04:52:17.840 --> 04:52:19.200
Your toes.

1705
04:52:21.400 --> 04:53:24.040
Yeah, right now ninety Then how your entire body feels, noticing.

1706
04:53:30.520 --> 04:53:48.439
Your mind feels now.

1707
04:53:57.279 --> 04:54:39.959
Letting go, letting go, letting go everything, letting go, letting go,

1708
04:54:47.599 --> 04:54:57.080
letting go everything.

1709
04:55:05.159 --> 04:55:06.319
Eh you sing.

1710
04:55:12.479 --> 04:55:15.959
I'm going to start now, and I would like you

1711
04:55:16.119 --> 04:55:18.599
just first of all, just to see yourself.

1712
04:55:19.639 --> 04:55:20.599
Lying down.

1713
04:55:21.919 --> 04:55:27.479
On that message table, lying on your front. Your head

1714
04:55:27.560 --> 04:55:36.040
is supported, your arms are supported, and you feel comfortable

1715
04:55:36.479 --> 04:55:45.720
and breathing. It's really easy, and you feel you feel

1716
04:55:45.759 --> 04:55:49.119
confident in how you look as well. So there's none

1717
04:55:49.159 --> 04:55:55.439
of that issue of body problems or shyness because I'm

1718
04:55:55.479 --> 04:56:03.599
a professional and this is a therapy session, so none

1719
04:56:03.639 --> 04:56:13.599
of that stuff matters whatsoever. This is about you. This

1720
04:56:13.720 --> 04:56:21.119
is about how you feel and how you can enjoy

1721
04:56:22.080 --> 04:56:28.119
that sense of comfort and relaxation that comes from letting

1722
04:56:28.200 --> 04:56:33.959
go and allowing my hands and my fingers to relax

1723
04:56:34.040 --> 04:56:45.080
you by a message your body. So I want to

1724
04:56:45.119 --> 04:56:50.240
start off just by placing my hands on the back

1725
04:56:50.279 --> 04:56:55.159
of your head, just gently, just you can feel what

1726
04:56:55.279 --> 04:56:57.880
my hands feel.

1727
04:56:57.680 --> 04:56:59.959
Like really on you.

1728
04:57:03.279 --> 04:57:05.680
So you can maybe feel the warmth of my hands

1729
04:57:05.680 --> 04:57:11.080
on the back of your head. And with my hands

1730
04:57:11.080 --> 04:57:14.400
to the side of your head, not pressing, but just

1731
04:57:14.799 --> 04:57:21.159
holding there very gently, maybe over your ears, and a

1732
04:57:21.159 --> 04:57:24.720
little bit on your face, just so you can feel

1733
04:57:25.560 --> 04:57:26.880
my hands.

1734
04:57:28.319 --> 04:57:40.240
So you can become accustomed to them.

1735
04:57:40.520 --> 04:57:42.720
And now put my hands on the back of your

1736
04:57:42.759 --> 04:57:50.200
head again and gently let them slide down onto the

1737
04:57:50.240 --> 04:58:07.279
back of your neck. You can feel my hands gently

1738
04:58:07.479 --> 04:58:14.439
stroking the back of your neck to start with, just

1739
04:58:14.479 --> 04:58:18.560
so you can get used to the feeling of my

1740
04:58:18.720 --> 04:58:26.720
hands on your skin, get accustomed to realize that you're

1741
04:58:26.840 --> 04:58:36.840
safe and it's all good, it's all fine. And I'm

1742
04:58:36.840 --> 04:58:41.040
going to start gently messaging the muscles in the back

1743
04:58:41.119 --> 04:58:56.840
of your neck with both hands. Now, this is a

1744
04:58:56.959 --> 04:59:03.959
very trusting situation, really, because our necks are so fragile

1745
04:59:05.279 --> 04:59:08.720
and to have someone have their hands around your neck

1746
04:59:09.479 --> 04:59:14.840
in that way can sometimes be problematic for people, which

1747
04:59:14.919 --> 04:59:19.279
is why massages are quite good, because it allows you

1748
04:59:19.360 --> 04:59:33.479
to relax and to get in touch with trust, to

1749
04:59:33.560 --> 04:59:46.000
feel peaceful and calm. And there's a massage the sides

1750
04:59:46.080 --> 04:59:54.159
of your neck, gently moving from the bottom of your neck.

1751
04:59:55.840 --> 04:59:58.319
It would be sort of near where your shoulders start

1752
04:59:58.400 --> 05:00:06.080
I guess all up to your jaw. It is kind

1753
05:00:06.119 --> 05:00:11.840
of area that side of your neck. Of course, it's

1754
05:00:11.880 --> 05:00:27.200
a lot longer than the front of your neck. And

1755
05:00:27.240 --> 05:00:34.319
then message in the back of your neck, especially that

1756
05:00:34.520 --> 05:00:43.959
area where perhaps we hold tension. And as that area's message,

1757
05:00:44.319 --> 05:00:48.400
you can actually feel a sense of release.

1758
05:00:48.200 --> 05:00:55.799
In the back of your neck and maybe you can

1759
05:00:55.959 --> 05:00:56.479
breathe it.

1760
05:00:56.439 --> 05:01:02.520
Out as well how it feels. Notice how you feel.

1761
05:01:12.159 --> 05:01:15.799
And then moving down to that area between your neck

1762
05:01:15.880 --> 05:01:25.680
and your shoulders, that muscle area. Starting to message that

1763
05:01:25.840 --> 05:01:30.119
area on both sides. I mean, this would be the

1764
05:01:30.240 --> 05:01:33.080
area that a lot of people would message if they

1765
05:01:33.080 --> 05:01:37.919
were going to give you like a shoulder message. Even

1766
05:01:38.000 --> 05:01:41.959
that's not technically the shoulders, but it's all the muscles

1767
05:01:41.959 --> 05:01:43.959
that lead to the shoulders.

1768
05:01:45.040 --> 05:01:45.880
From the neck.

1769
05:01:47.799 --> 05:01:53.400
And again that can hold tension and stress. And when

1770
05:01:53.439 --> 05:02:01.400
massaged sometimes a nice deep message is useful, and you

1771
05:02:01.599 --> 05:02:18.840
decide how deep that message is and just allow my

1772
05:02:19.000 --> 05:02:24.680
knuckles just to dig in to get to those muscles

1773
05:02:24.759 --> 05:02:35.119
and to really relaxed all the time being firm yet

1774
05:02:35.479 --> 05:02:54.840
gentle with you and just stroking down the area to

1775
05:02:54.959 --> 05:03:01.000
your actual shoulders. Moving to the muscle of your shoulders

1776
05:03:06.919 --> 05:03:11.759
and maybe initially just pulling up the shoulders a little

1777
05:03:11.759 --> 05:03:15.200
bit off the table just to give you a little

1778
05:03:15.240 --> 05:03:25.680
bit of a stretch, but very gently. And you've got

1779
05:03:25.680 --> 05:03:29.319
the muscles at the front of your shoulders, the sides

1780
05:03:29.520 --> 05:03:30.080
and the back.

1781
05:03:38.200 --> 05:03:40.880
Again, this is a part that can really.

1782
05:03:42.080 --> 05:03:45.560
Take quite a bit of pressure, quite a bit of

1783
05:03:49.319 --> 05:03:56.319
needing if if you wish to really release the tension

1784
05:03:58.279 --> 05:04:04.400
to really get into those muscles, and you can let

1785
05:04:04.400 --> 05:04:11.159
your fingers in there make you feel really nice. Sometimes

1786
05:04:11.200 --> 05:04:21.720
just being stroked gently or being massaged quite strongly, it

1787
05:04:21.799 --> 05:04:31.720
can all be beneficial to the realaxation with the muscles

1788
05:04:31.759 --> 05:04:51.319
in your shoulders. Now to move down your arms, we

1789
05:04:51.479 --> 05:05:02.040
do one arm at a time, starting with your right arm.

1790
05:05:02.040 --> 05:05:05.720
What I do is I just lift your arm up,

1791
05:05:06.599 --> 05:05:11.680
just hold it to the side of you that would

1792
05:05:11.840 --> 05:05:18.240
still be attached, and I just message the tops of

1793
05:05:18.360 --> 05:05:34.599
your arms all the way down to your forearms into

1794
05:05:34.639 --> 05:05:58.599
your wrists, gently messaging that parts, the softer part which

1795
05:05:58.680 --> 05:06:05.040
is the un part of the arm, which leads to

1796
05:06:05.159 --> 05:06:10.560
the crease in your elbow. The inside it's much more

1797
05:06:10.680 --> 05:06:30.400
sensitive skin. Sometimes just having that stroked and feel really nice,

1798
05:06:30.840 --> 05:06:57.000
pleasurable and relaxing. Now moving down to your right hand.

1799
05:06:50.799 --> 05:06:52.680
Just holding your hand.

1800
05:06:55.599 --> 05:07:05.439
In both of my hands, just pressing gently on the

1801
05:07:05.479 --> 05:07:13.360
back of your hand and stretching your fingers ever slightly

1802
05:07:16.639 --> 05:07:23.599
at the same time pressing down and massaging each finger,

1803
05:07:31.560 --> 05:07:35.639
and then starting to massage the palms of the hand.

1804
05:07:42.279 --> 05:07:53.799
Just turning the hand gently, stretching it gently, and actually.

1805
05:07:53.439 --> 05:07:57.040
Having your hand held can really be.

1806
05:07:58.319 --> 05:08:04.000
An emotional experience sometimes even if it is a stranger.

1807
05:08:05.959 --> 05:08:09.599
So when you don't know very well, like a massage

1808
05:08:09.919 --> 05:08:23.400
person or a therapist, maybe because it's intimate and you

1809
05:08:23.479 --> 05:08:36.279
can feel nice, you can feel safe. And as I

1810
05:08:36.360 --> 05:08:45.000
put that right arm back down where it was, You're

1811
05:08:45.000 --> 05:08:51.840
gonna do the same with your left arm, exactly the same,

1812
05:08:56.479 --> 05:08:58.919
massage in the muscles.

1813
05:08:59.479 --> 05:09:03.599
And you are arm all the way down. Do you rest.

1814
05:09:07.400 --> 05:09:17.279
Stroking the inside of your arm, just being gentle or

1815
05:09:17.319 --> 05:09:31.279
as firm as you require, and then massaging your left hand,

1816
05:09:37.799 --> 05:09:47.479
stretching the fingers gently. Massaging the palm of your left

1817
05:09:47.520 --> 05:10:28.119
hand feels so so relaxing, so comforting, And I just

1818
05:10:28.279 --> 05:10:41.200
rest your left down back down, start to message your back,

1819
05:10:42.880 --> 05:10:50.919
the biggest part of your body, starting at the top,

1820
05:10:54.119 --> 05:10:58.080
starting again where we already have been, the area at

1821
05:10:58.119 --> 05:11:04.599
the top in between his short near your neck. Going

1822
05:11:04.680 --> 05:11:09.360
back the massage in that area again, but this time

1823
05:11:09.680 --> 05:11:22.759
moving downwards, taking a downward stroke to the middle of

1824
05:11:22.799 --> 05:11:28.680
your back, working from the outside inwards.

1825
05:11:29.880 --> 05:11:31.279
It's a massage in the.

1826
05:11:33.479 --> 05:11:42.520
Your back, but the the outsides of your back, the

1827
05:11:42.639 --> 05:11:58.319
parts where your arms would maybe rest against, almost the

1828
05:11:58.360 --> 05:12:11.599
part that connects your front to your back. Just messaging

1829
05:12:11.840 --> 05:12:23.159
down firmly but gently, as firm as you want, moving

1830
05:12:23.319 --> 05:12:27.400
down and moving across a little bed, and moving all

1831
05:12:27.439 --> 05:12:33.720
the way down again, be very gentle yet firm as

1832
05:12:33.799 --> 05:12:45.439
you choose. Eventually you get to the spine. We can

1833
05:12:45.560 --> 05:12:50.400
massage the muscles and either side of your spine from

1834
05:12:50.439 --> 05:12:56.119
the top of your neck all the way down to

1835
05:12:56.159 --> 05:13:05.040
your lower back. We can do that a few times.

1836
05:13:08.000 --> 05:13:16.200
Sometimes people use the knuckle or the two fingers and

1837
05:13:16.360 --> 05:13:22.759
just go your side of the spine, almost just push down,

1838
05:13:23.599 --> 05:13:27.319
go all the way down to the bottom of the spine,

1839
05:13:27.560 --> 05:13:37.240
each time releasing tension and opening up the body, stretching

1840
05:13:38.360 --> 05:13:45.319
your body so that you feel more relaxed but at

1841
05:13:45.319 --> 05:14:01.680
the same time rejuvenated. And now I'm going to move

1842
05:14:01.759 --> 05:14:10.119
to one side, to your right side, and from the

1843
05:14:10.119 --> 05:14:15.639
bottom of your ribs to your pelvis. I'm going to

1844
05:14:15.759 --> 05:14:22.479
massage that area of your back. I'll stretch over the

1845
05:14:22.520 --> 05:14:27.319
other side and I will pull the muscles gently and

1846
05:14:27.520 --> 05:14:32.520
massage and push from one end that side or right

1847
05:14:32.599 --> 05:14:37.360
to my side. It's in the middle of fact to

1848
05:14:37.400 --> 05:14:44.000
where your spine is. Massaging that side of your spine

1849
05:14:44.240 --> 05:14:46.279
the opposite side to where I'm standing.

1850
05:14:48.599 --> 05:14:52.200
It's almost like kneading bread.

1851
05:14:52.959 --> 05:14:59.439
There's that big area which is firm yet lots there

1852
05:14:59.560 --> 05:15:09.119
to mass Potentially one of the most important places to

1853
05:15:09.200 --> 05:15:16.720
actually have a message because you really feel it. You

1854
05:15:16.919 --> 05:15:21.919
really feel the release and the pleasure of having your

1855
05:15:21.959 --> 05:15:29.680
lower back massaged. It releases so much from your body

1856
05:15:31.159 --> 05:15:40.080
that's not useful, starting a healing process which will continue

1857
05:15:40.200 --> 05:15:52.639
long after this recording is over. The message in this

1858
05:15:52.799 --> 05:15:56.759
part of your body not only feels really good for you,

1859
05:15:58.159 --> 05:16:02.639
it's actually fun to do because it is, as I said,

1860
05:16:02.799 --> 05:16:07.919
like kneading bread. It's a part that you can really

1861
05:16:08.000 --> 05:16:23.520
get hold of and really massage deeply if that's your choice.

1862
05:16:23.680 --> 05:16:25.360
And then I'm going to move over to the other

1863
05:16:25.439 --> 05:16:31.599
side of your body and do the same with the

1864
05:16:31.680 --> 05:16:41.479
opposite heart of your lawer back. Kneading and massaging from

1865
05:16:41.479 --> 05:16:48.200
your sides all the way to the middle of your

1866
05:16:48.200 --> 05:17:02.080
back where your spine is pressing and kneading, firm and

1867
05:17:02.240 --> 05:17:11.639
gentle at the same time. It feels so releasing this

1868
05:17:12.200 --> 05:17:22.080
mixture of pleasure, comfort, release, calmness, relaxation or mixed together.

1869
05:17:27.799 --> 05:17:32.639
Plus there's that feeling from your stomach as it's being stretched.

1870
05:17:34.479 --> 05:17:36.520
Even though you're in your stomach now.

1871
05:17:36.799 --> 05:17:40.599
You can feel it being stretched because the whole area

1872
05:17:40.720 --> 05:17:51.840
is connected to your stomach. Now we're going to move

1873
05:17:52.119 --> 05:17:56.959
or move further up to your top of your body

1874
05:17:57.520 --> 05:18:04.119
and I we do the same this time, starting with

1875
05:18:05.240 --> 05:18:10.680
your upper back. Put my hands forward over and mass

1876
05:18:10.919 --> 05:18:18.000
massage in that area up to your spine, from the

1877
05:18:18.119 --> 05:18:22.319
side of your body up to your spine. So some

1878
05:18:22.439 --> 05:18:29.119
of that massage area, the muscle tissue or whatever fatty

1879
05:18:29.200 --> 05:18:34.720
tissue even will be possibly from your chest. There's all

1880
05:18:34.720 --> 05:18:38.200
connected chest and the back connect together.

1881
05:18:41.319 --> 05:18:42.000
I'm going to be.

1882
05:18:42.040 --> 05:18:47.040
Massaging and just pulling some of that skin from your

1883
05:18:47.159 --> 05:18:51.279
side up and massage.

1884
05:18:50.799 --> 05:18:58.880
In that area of your upper back all the way

1885
05:18:59.000 --> 05:19:03.400
to your spine.

1886
05:19:04.240 --> 05:19:06.479
And then I'll move down a bit and I continue

1887
05:19:07.040 --> 05:19:10.319
with the middle of your back, doing exactly the same thing.

1888
05:19:13.959 --> 05:19:28.080
As gentle, as deep as you choose, now, I'll move.

1889
05:19:28.279 --> 05:19:32.560
The other side again and do the exact same thing

1890
05:19:33.159 --> 05:19:36.319
with the top of your back on the other side,

1891
05:19:37.360 --> 05:19:53.680
from pretty much underneath your arm area really to your spine,

1892
05:19:56.520 --> 05:20:03.159
and then continue in that all the way down, including

1893
05:20:03.279 --> 05:20:20.400
your lower your middle of your back. I'm gonna go

1894
05:20:20.720 --> 05:20:27.000
to your thighs, the backs of your thighs, and the

1895
05:20:27.159 --> 05:20:36.360
sides of your thighs, starting with your right leg, and

1896
05:20:36.479 --> 05:20:46.279
massage in the back and the sides of your thighs

1897
05:20:46.279 --> 05:20:52.759
gently and firmly. There's a lot of muscles there. It's

1898
05:20:52.759 --> 05:20:56.080
an area that can be very tense at times and

1899
05:20:56.240 --> 05:20:59.560
maybe needs a little bit more pressure than the rest

1900
05:20:59.599 --> 05:21:07.880
of the bus that's up to you. You can gently

1901
05:21:07.959 --> 05:21:15.279
stroke the back of your legs where you know, opposite

1902
05:21:15.319 --> 05:21:20.880
your knee joint or underneath your knee joint, very sensitive,

1903
05:21:21.119 --> 05:21:37.240
gentle area, and then working down to your calf muscles, massage

1904
05:21:37.360 --> 05:21:43.119
in your half muscles thoroughly and deeply, if you choose,

1905
05:21:46.520 --> 05:22:03.439
using both hands and fingers, digging deep to your ankles,

1906
05:22:05.680 --> 05:22:11.360
in the back of your back of your ankles, just

1907
05:22:11.639 --> 05:22:23.279
gently massage in the area, maybe lifting the leg and

1908
05:22:24.080 --> 05:22:47.240
stretching a little bit. Moving to the right foot massage

1909
05:22:47.360 --> 05:22:56.560
in the bottom of your feet and the size of

1910
05:22:56.599 --> 05:23:07.880
your feet, gently but firm enough so they don't tickle,

1911
05:23:13.400 --> 05:23:18.880
and just allow the pleasure that you get from having

1912
05:23:18.959 --> 05:23:28.360
your feet massaged to just overtake you. As I continue

1913
05:23:28.439 --> 05:23:35.040
to message your feet, the bottoms of your feet, the sides,

1914
05:23:37.680 --> 05:23:43.400
your arches, your heel. You can put a lot of

1915
05:23:43.479 --> 05:23:49.360
pressure into your heel and it feels amazing, Yet the

1916
05:23:49.560 --> 05:23:57.680
arches need to be a bit more gentle. Stretching your

1917
05:23:57.759 --> 05:24:04.279
toes gently, a massage in the bottoms of your toes

1918
05:24:04.959 --> 05:24:20.279
with my fingers, each one individually, moving her to the

1919
05:24:20.400 --> 05:24:29.840
left leg to do exactly the same thing, starting at

1920
05:24:29.840 --> 05:24:34.319
the top of the thighs, work in the back of

1921
05:24:34.360 --> 05:24:41.919
the thighs and the sides, massaging deeply and gently the

1922
05:24:42.080 --> 05:24:56.159
whole area, working all the way down. And this is

1923
05:24:56.200 --> 05:25:02.400
an area that maybe you could like to spend more

1924
05:25:02.439 --> 05:25:11.119
time relaxing and messaging. So perhaps if you wanted like

1925
05:25:11.159 --> 05:25:16.439
a bigger future recording wants, spend more time on one

1926
05:25:16.560 --> 05:25:28.479
particular area. As you move down to your calf muscles,

1927
05:25:34.400 --> 05:25:50.279
Massage your calf muscles firmly and gently, moving down your

1928
05:25:50.279 --> 05:25:57.119
aincor into your feet. Massage in the backs of your feet,

1929
05:25:59.159 --> 05:26:08.360
bottoms of your fat, stretching your toes and message in

1930
05:26:08.439 --> 05:26:16.360
each to individually, and then feeling of pleasure and release

1931
05:26:16.639 --> 05:26:21.799
the experience when your having your feet massaged.

1932
05:26:23.000 --> 05:26:25.080
Feels really good.

1933
05:26:36.520 --> 05:26:44.279
Now she turn over in your mind. Laying on your back,

1934
05:26:51.680 --> 05:27:04.040
I'm just going to start again for your neck area

1935
05:27:04.400 --> 05:27:12.080
in your shoulders, just to get back in touch with

1936
05:27:12.200 --> 05:27:29.360
that area. And as you move up, I can clean

1937
05:27:29.400 --> 05:27:34.119
my hands, make them more fresh, because now I'm gonna

1938
05:27:34.159 --> 05:27:50.560
message your face gently, starting off with your forehead. Your

1939
05:27:50.599 --> 05:27:55.439
eyes are closed and I can just stretch.

1940
05:27:55.880 --> 05:28:00.639
Your eyes a little bit, pushing up on your eyebrows else.

1941
05:28:06.880 --> 05:28:18.200
And just massaging around your scalp, massaging down your cheeks,

1942
05:28:19.560 --> 05:28:32.040
around your ears, into your chaw, gently the side of

1943
05:28:32.080 --> 05:28:49.759
your neck, your chin mm hmm, and just moving down

1944
05:28:53.880 --> 05:29:01.400
shall your neck down to your chest. Stop by massage

1945
05:29:01.439 --> 05:29:08.279
in the very top of your chest where the collar

1946
05:29:08.360 --> 05:29:21.560
bone is. Give a side of the collarbone, and then

1947
05:29:21.799 --> 05:29:34.279
just message in the hole of the chest, moving the

1948
05:29:34.400 --> 05:29:48.080
chest around, because it's quite a large area. You can

1949
05:29:48.119 --> 05:29:56.240
move from one side to the next, moving my hands

1950
05:29:58.840 --> 05:30:09.279
underneath prettym I'm sure your arms are stretching up, stretching

1951
05:30:09.360 --> 05:30:11.840
some of the muscles of your back in the process,

1952
05:30:17.040 --> 05:30:20.040
moving up over your chest.

1953
05:30:24.279 --> 05:30:39.479
And then moving down again, and then allowing.

1954
05:30:39.159 --> 05:30:46.240
My hands to just message gently and slide down towards

1955
05:30:46.279 --> 05:30:54.319
your stomach, starting in the middle of your chest, and

1956
05:30:54.400 --> 05:31:02.680
then gradually my hands moving apart, massaging and sliding at

1957
05:31:02.720 --> 05:31:18.680
the same time, moving down to just below your rib cage,

1958
05:31:21.000 --> 05:31:31.520
moving down the messaging up again, giving your chest all

1959
05:31:31.560 --> 05:31:48.119
the attention that it needs to feel completely relaxed, remembering them.

1960
05:31:48.119 --> 05:31:52.360
I'm also going to be focusing on your sides as well,

1961
05:31:53.840 --> 05:32:01.279
an area that really doesn't get much attention, really good

1962
05:32:01.959 --> 05:32:11.319
when it's massaged, just stroking my hands down the sides

1963
05:32:11.400 --> 05:32:18.159
of your body, just below your arms all the way

1964
05:32:18.200 --> 05:32:31.360
down to your hips. Now moving to your stomach area.

1965
05:32:33.400 --> 05:32:36.799
I'm going to stand one side of you like I

1966
05:32:36.840 --> 05:32:41.400
did when I did your lower back. I'm gonna do

1967
05:32:41.439 --> 05:32:50.639
a similar process of just stretching the muscles from your side,

1968
05:32:50.959 --> 05:33:05.560
gently massaging from one side to the next, move in

1969
05:33:05.599 --> 05:33:09.840
the whole area from below your ribs all the way

1970
05:33:09.880 --> 05:33:21.000
down to below your belly button, and then move around to.

1971
05:33:20.959 --> 05:33:23.880
The other side of you and repeat that.

1972
05:33:30.080 --> 05:33:44.159
Process of relaxing deeply, calmly. You feel loose, You feel free.

1973
05:33:46.479 --> 05:33:51.639
And it's something about having your stomach message that's different.

1974
05:33:51.240 --> 05:33:52.799
From any other part.

1975
05:33:55.959 --> 05:34:00.840
Because we do have a tendency of holding different kind

1976
05:34:00.880 --> 05:34:03.000
of stress in her stomach.

1977
05:34:04.000 --> 05:34:12.000
That we may not be aware of. As a now.

1978
05:34:12.000 --> 05:34:20.279
Massage your stomach in front of your stomach, making circles

1979
05:34:21.720 --> 05:34:31.520
around your belly button, and then going the other way around.

1980
05:34:37.479 --> 05:34:43.240
There's a gentleness and a freedom that comes from feeling

1981
05:34:43.880 --> 05:34:54.200
how you're feeling. As I now move down the tops

1982
05:34:54.240 --> 05:35:00.799
of your thighs, the muscles message in them, and I

1983
05:35:00.840 --> 05:35:07.439
can do this two legs at the same time, pressing down,

1984
05:35:09.919 --> 05:35:16.080
massaging deeply those muscles in your thighs at front of

1985
05:35:16.159 --> 05:35:27.159
your thighs, and moving down to your knees, gently massaging

1986
05:35:27.200 --> 05:35:38.560
your knees, sliding down your shins, putting pressure on either

1987
05:35:38.680 --> 05:35:50.880
side of your shin gently softly but firmly, moving down

1988
05:35:51.200 --> 05:36:06.000
to your ankles, stroking the tops of your feet, and

1989
05:36:06.040 --> 05:36:12.159
then with each foot in each hand, just gently messaging

1990
05:36:12.919 --> 05:36:21.240
the whole of the foot, the top, the bottom, your heel,

1991
05:36:21.720 --> 05:36:29.639
your ankle, your toes, messaging every part of your feet.

1992
05:36:34.319 --> 05:36:40.599
It feels so good. Just let go and enjoy the process,

1993
05:36:46.240 --> 05:37:05.119
enjoy feeling so deeply relaxed. So much comfort and so

1994
05:37:05.279 --> 05:37:22.080
many feelings come just from touching your skin, and you

1995
05:37:22.159 --> 05:37:22.720
can just.

1996
05:37:23.759 --> 05:37:24.560
Lie there.

1997
05:37:26.560 --> 05:37:35.319
For as long as you choose, enjoying the feeling of

1998
05:37:35.639 --> 05:37:37.400
deep comfort.

1999
05:37:39.880 --> 05:37:44.159
From being massaged by me.

2000
05:37:51.319 --> 05:38:13.360
Enjoy feeling deeply right. And all we're gonna do is

2001
05:38:16.919 --> 05:38:33.400
blow out some candles. In your mind, there are going

2002
05:38:33.479 --> 05:38:43.840
to be a hundred candles, and you're going to blow

2003
05:38:44.040 --> 05:38:54.479
each one out individually, one by one, starting at one hundred.

2004
05:38:55.520 --> 05:38:56.880
As I count down.

2005
05:39:01.759 --> 05:39:08.639
All the way down to one, and each time I

2006
05:39:08.880 --> 05:39:18.000
say a number, you can imagine that candle in front

2007
05:39:18.040 --> 05:39:29.040
of you, and I'd like you to actually physically generally

2008
05:39:29.159 --> 05:39:38.479
blow that candle out, just.

2009
05:39:42.200 --> 05:39:50.959
So it's not big blows, just a gentle, and that

2010
05:39:51.119 --> 05:39:58.200
candle will extinguish.

2011
05:39:58.680 --> 05:40:03.279
And then I'll say them next number, so we move down.

2012
05:40:06.479 --> 05:40:07.279
Then you can just.

2013
05:40:10.919 --> 05:40:13.040
Blow that one out as well.

2014
05:40:18.919 --> 05:40:27.479
And as we move down the numbers, you'll find yourself

2015
05:40:28.560 --> 05:40:31.400
feeling more and more relaxed.

2016
05:40:34.400 --> 05:40:35.439
If you need.

2017
05:40:36.680 --> 05:40:45.959
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

2018
05:40:49.759 --> 05:40:57.279
In fact, you may struggle to blow out all one

2019
05:40:57.400 --> 05:41:14.400
hundred of these candles. As you feel more and more

2020
05:41:14.599 --> 05:41:42.599
deeply relaxed, more and more deeply tired. And the further

2021
05:41:42.880 --> 05:41:52.599
you go down, the more your mind starts to drift.

2022
05:41:58.919 --> 05:42:05.439
You may find that you stop listening to me after

2023
05:42:05.560 --> 05:42:18.400
a while. And even though there may be background sounds

2024
05:42:18.479 --> 05:42:26.240
where you are, you'll be aware of those sounds.

2025
05:42:29.119 --> 05:42:30.200
At the moment.

2026
05:42:35.119 --> 05:42:35.599
Be me.

2027
05:42:39.119 --> 05:42:53.959
Start to just not even notice them at all, because

2028
05:42:54.080 --> 05:42:55.240
they're unimportant.

2029
05:43:03.240 --> 05:43:07.080
Where I am, I've got.

2030
05:43:06.880 --> 05:43:13.880
The sounds of the birds, there's horrors, the pigeon who

2031
05:43:14.080 --> 05:43:20.159
likes to say hello sometimes, and there's the odd plane

2032
05:43:20.240 --> 05:43:30.799
that goes by, maybe traffic and trains in the distance,

2033
05:43:37.040 --> 05:43:48.959
But none of that scene is important whatsoever. All candles

2034
05:43:49.040 --> 05:43:55.319
you blow out, the less important anything.

2035
05:43:56.439 --> 05:43:56.599
Is.

2036
05:44:01.439 --> 05:44:12.880
More candles you blow out, the further seemed to move

2037
05:44:13.479 --> 05:44:33.200
away from sounds, from general date days. Stuff seems to

2038
05:44:33.479 --> 05:44:50.400
just move away on its own. You feel more calmer

2039
05:44:54.119 --> 05:45:10.680
with every candle you blow out, m guiding you the

2040
05:45:10.840 --> 05:45:23.840
next number, do you hear me say? And then you

2041
05:45:24.000 --> 05:45:51.159
blow that candle out to So easy, so simple. We're

2042
05:45:51.240 --> 05:46:05.799
gonna start by introducing the first candle, which is a hundred.

2043
05:46:10.159 --> 05:46:25.040
First candle is one hundred. When you blow that candle out,

2044
05:46:31.799 --> 05:46:44.599
you'll find immediately a slight change in how you feel

2045
05:46:49.680 --> 05:46:57.959
as well as a real sense of positivity growing within you,

2046
05:47:04.000 --> 05:47:34.080
relaxation and sleepiness expanding, starting with one hundred blowing out

2047
05:47:34.159 --> 05:48:36.439
by candle now ninety nine, candle ninety eight, can Do

2048
05:48:39.959 --> 05:50:14.840
ninety ten, ninety six, ten ninety five, hand ninety four,

2049
05:50:39.479 --> 05:52:07.319
candle ninety three and ninety two, and Nini one ten

2050
05:52:07.639 --> 05:53:53.040
to ninety and eighty two, nine eighty eight and eighties

2051
05:53:59.520 --> 05:55:34.240
mm HMM, Cando eighty eight five.

2052
05:56:09.880 --> 05:56:26.439
And foen.

2053
05:56:37.680 --> 05:59:06.000
Fen eighty two.

2054
05:57:17.479 --> 05:58:20.439
HUSSA.

2055
05:58:00.240 --> 06:00:20.840
Two two one jes seventy nine, Candle seventy eight, candle

2056
06:00:25.439 --> 06:01:26.720
seventy seven, candle seventy six, candle seventy five, candle seventy four,

2057
06:01:38.439 --> 06:02:44.040
candle seventy three, candle seventy two, candle seventy one, candle

2058
06:02:46.840 --> 06:03:44.520
seventy one, and MHM seventy and sixty nine, Candle sixty eight,

2059
06:03:54.240 --> 06:04:52.080
candle sixty seven, candle sixty five, candle sixty four, mm HMM,

2060
06:04:56.479 --> 06:05:47.360
candle sixty four four, candle sixty three, candle sixty and

2061
06:05:50.599 --> 06:07:24.560
sixty one, candle sixty and fifty nine, candle fifty eight,

2062
06:07:35.400 --> 06:09:00.959
candle fifty seven, candle fifty six, candle fifty five, candle

2063
06:09:04.919 --> 06:10:52.639
fifty four, handle fifty three candle fifty two, fifty two

2064
06:10:54.159 --> 06:12:31.360
ten to fifty candle fifty one candle fifty candle fourteen

2065
06:12:31.560 --> 06:14:25.720
nine candle, forty eight candle forty seven candle forty six

2066
06:14:53.680 --> 06:16:12.880
candle forty five, No forty two candle.

2067
06:16:16.759 --> 06:16:17.479
Fort You.

2068
06:16:50.840 --> 06:18:15.759
Handle forty candle thirty nine.

2069
06:18:15.279 --> 06:18:15.919
And do.

2070
06:18:19.360 --> 06:18:59.840
Thirty eight, I can't do thirty seven.

2071
06:19:35.919 --> 06:19:36.639
Ten two.

2072
06:19:38.880 --> 06:21:46.279
Thirty five, Jen thirty four, handle thirty three, handle thirty

2073
06:21:46.439 --> 06:24:41.479
one chandle thirty and twoin teen nine ten, twenty eight

2074
06:25:33.159 --> 06:27:46.119
and twenty seven, twenty six, two two, twenty five and

2075
06:27:51.880 --> 06:29:47.000
when four and twenty three and twin deep two and

2076
06:29:51.439 --> 06:30:34.000
twenty w and to wititi.

2077
06:31:10.959 --> 06:31:36.040
En and.

2078
06:31:39.639 --> 06:34:23.599
Ninety candle seventeen sixty chance fourte.

2079
06:35:39.639 --> 06:35:45.400
And well.

2080
06:36:31.000 --> 06:38:34.040
Four and eleven hey shame.

2081
06:38:38.959 --> 06:39:37.279
Nine and.

2082
06:39:42.759 --> 06:40:16.479
Eight en.

2083
06:40:20.000 --> 06:42:45.040
Six camp you can do, can do.

2084
06:43:53.319 --> 06:44:57.759
Seven chen four.

2085
06:45:03.520 --> 06:45:10.759
Let go of all of those thoughts, worries, concerns about

2086
06:45:10.799 --> 06:45:17.360
the past, thoughts about the future, and even things you've

2087
06:45:17.360 --> 06:45:25.159
been thinking about today. Just let it all go because

2088
06:45:25.200 --> 06:45:32.880
none of it is useful in this moment. This is

2089
06:45:33.799 --> 06:45:53.279
your opportunity to just focus on feeling relaxed, allowing yourself

2090
06:45:53.400 --> 06:46:01.240
to get in touch with that natural sense of peace

2091
06:46:03.840 --> 06:46:09.560
that we all have within us. It's available for everyone.

2092
06:46:10.680 --> 06:46:15.599
It just sometimes takes a little bit of effort to

2093
06:46:15.759 --> 06:46:21.840
set up the right time and place in order for

2094
06:46:21.919 --> 06:46:30.919
you to just let go. Because when you do decide

2095
06:46:31.240 --> 06:46:36.599
to let go and relax, that's what your body starts

2096
06:46:36.639 --> 06:46:46.919
to do because you've chosen, You've chosen to just allow

2097
06:46:47.040 --> 06:46:52.919
your body to unwind and your mind starts to slow down.

2098
06:46:56.200 --> 06:47:00.639
And it's a nice feeling. It's a nice feeling at

2099
06:47:00.639 --> 06:47:06.599
the beginning, just to know that you have chosen to

2100
06:47:06.720 --> 06:47:15.759
decide to relax deeply, and because you've made that decision,

2101
06:47:17.599 --> 06:47:24.680
your body will just follow suit. Because sometimes all the

2102
06:47:24.759 --> 06:47:29.520
muscles in your body need is just permission from you

2103
06:47:30.599 --> 06:47:39.080
to relax. Because so often we're busy, we're going from

2104
06:47:39.159 --> 06:47:43.200
here to there, we're walking around, and we're doing stuff,

2105
06:47:45.439 --> 06:47:51.799
and the body doesn't have any time or space to

2106
06:47:51.959 --> 06:47:59.119
really relax deeply. So it kind of waits for you

2107
06:47:59.240 --> 06:48:08.439
to lead the way, waits for your permission. And when

2108
06:48:08.479 --> 06:48:15.080
you do give your permission, when you give the say

2109
06:48:15.159 --> 06:48:21.599
so we need, say okay, it's time for your body

2110
06:48:23.159 --> 06:48:32.159
to let go completely and relax totally, your body just follows.

2111
06:48:35.159 --> 06:48:37.279
It's like a breath of relief.

2112
06:48:38.439 --> 06:48:38.880
Ah.

2113
06:48:40.000 --> 06:48:41.360
Good, I can now relax.

2114
06:48:44.959 --> 06:48:48.000
That feeling at the end of a day, of a

2115
06:48:48.680 --> 06:48:52.159
very physical day that you may experience in the past,

2116
06:48:53.240 --> 06:48:55.799
but you get home and you just sit down on

2117
06:48:55.840 --> 06:48:58.439
a chair, maybe you kick.

2118
06:48:58.279 --> 06:49:04.799
Your shoes off, and feels so nice knowing that you

2119
06:49:04.880 --> 06:49:09.279
don't have to get up again for a little while.

2120
06:49:09.080 --> 06:49:12.799
At least if you choose, you can just sit there

2121
06:49:12.880 --> 06:49:14.119
for maybe an hour to.

2122
06:49:16.319 --> 06:49:19.360
It feels.

2123
06:49:20.400 --> 06:49:29.360
Blissful. And just by sitting down like that, your body

2124
06:49:29.479 --> 06:49:35.000
knows that it's time to relax. Your body has been

2125
06:49:35.040 --> 06:49:43.799
given permission from you. Because it's a mindset in your mind.

2126
06:49:45.680 --> 06:49:50.919
You're prepared to let go of everything.

2127
06:49:52.759 --> 06:50:02.240
And just completely allow all the stress body to evaporate.

2128
06:50:05.840 --> 06:50:18.080
Any tensions can just gradually vanish.

2129
06:50:18.319 --> 06:50:30.040
It's almost like magic, really, because that sense of relaxation

2130
06:50:30.319 --> 06:50:36.400
in your body, it's a very natural state. It's not

2131
06:50:36.479 --> 06:50:41.360
something unusual. It may feel unusual when you first start

2132
06:50:41.400 --> 06:50:45.959
to relax, if you if you haven't really spent a

2133
06:50:45.959 --> 06:50:50.240
lot of time focusing and giving yourself this space to

2134
06:50:50.400 --> 06:50:57.639
let go completely and relax, they seem almost alien, but

2135
06:50:57.720 --> 06:51:04.400
it isn't actually the most natural thing in the world

2136
06:51:05.560 --> 06:51:09.919
to let go completely, to relax.

2137
06:51:11.279 --> 06:51:11.799
Totally.

2138
06:51:13.720 --> 06:51:20.479
The most natural thing in the world to allow yourself

2139
06:51:24.840 --> 06:51:32.319
to feel really calm in your mind, and it is

2140
06:51:32.479 --> 06:51:40.200
almost like a literal unwinding. It's like you press a

2141
06:51:40.279 --> 06:51:49.119
button and all the tension just releases, and it's like

2142
06:51:49.159 --> 06:51:53.119
a wheel, like a cog, like the inside of a clock,

2143
06:51:53.319 --> 06:51:57.159
just unwinding. And it's almost like you could see the

2144
06:51:58.159 --> 06:52:03.479
little wind up knob that's used just going the opposite

2145
06:52:03.560 --> 06:52:09.599
way that you choose to wind it up, and the

2146
06:52:09.799 --> 06:52:20.360
energy that premetic stress for energy gradually winding down, losing

2147
06:52:20.520 --> 06:52:28.319
its power, losing its strength as a sense of relaxation

2148
06:52:28.680 --> 06:52:39.439
becomes stronger and deeper, and you may find a the

2149
06:52:39.639 --> 06:52:46.759
more relaxed you feel, that your mind starts to wonder,

2150
06:52:49.759 --> 06:52:55.639
maybe seemed to stop listening to me for a while.

2151
06:52:57.240 --> 06:53:02.599
Your mind goes somewhere else, and in you realize you're

2152
06:53:02.639 --> 06:53:07.919
listening to me again, and that is just your mind

2153
06:53:08.040 --> 06:53:17.560
to drift in to sleep, which is quite natural, because

2154
06:53:17.599 --> 06:53:25.200
sometimes when we're stressed and tense, we're not may I

2155
06:53:25.240 --> 06:53:30.360
actually be aware of what we need or we physically

2156
06:53:30.560 --> 06:53:39.599
or emotionally need in this moment. But when you allow

2157
06:53:40.759 --> 06:53:46.599
your body and mind to relax completely and you let

2158
06:53:46.759 --> 06:53:55.840
go of all thoughts concerns, worries, ideas all letting them

2159
06:53:55.880 --> 06:53:59.319
go allow them to drop onto the floor.

2160
06:54:04.520 --> 06:54:11.360
When you start to get in touch with the feelings.

2161
06:54:10.680 --> 06:54:22.439
Of such relaxation, this feels so nice to be in

2162
06:54:22.639 --> 06:54:29.400
touch with the calmness of the different body parts as

2163
06:54:29.520 --> 06:54:46.040
they become looser and looser. Even your breathing seems easier.

2164
06:54:45.840 --> 06:54:52.759
And more natural, effortless, as.

2165
06:54:52.680 --> 06:54:58.639
That cool audenters through your mouth or nose into your lungs,

2166
06:55:01.319 --> 06:55:09.720
breathing in comforts and relaxation, and then just breathing out

2167
06:55:09.959 --> 06:55:15.520
any excess remain intentional stress.

2168
06:55:16.759 --> 06:55:21.959
From every part of your body and mind.

2169
06:55:24.919 --> 06:55:29.880
And as you start to focus on your mind, maybe

2170
06:55:30.040 --> 06:55:37.599
you notice that things have come to a standstill or

2171
06:55:37.680 --> 06:55:46.799
maybe just much much lower than before, because your mind

2172
06:55:47.000 --> 06:55:57.560
is not really needed when listening to my voice, which

2173
06:55:57.599 --> 06:56:04.119
allows your mind to relax just as deeply as your body.

2174
06:56:06.799 --> 06:56:16.840
And that's synchronicity between the relaxation of your body and

2175
06:56:17.840 --> 06:56:31.639
relaxation of your mind. Let you know that feeling completely calm, loose,

2176
06:56:31.959 --> 06:56:46.240
and relaxed really is a great healing experience fear and

2177
06:56:46.439 --> 06:56:59.000
has so many positive benefits for your body, mind, and

2178
06:56:59.040 --> 06:57:07.840
your life. To be able to let go everything and

2179
06:57:07.959 --> 06:57:18.959
to relax completely in all parts of your body and mind.

2180
06:57:20.720 --> 06:57:29.200
Even your bones has arised, all your muscles are rised,

2181
06:57:36.119 --> 06:57:40.479
Even the skin that covers your body.

2182
06:57:43.040 --> 06:57:43.959
Is relaxed.

2183
06:57:49.119 --> 06:57:50.680
Every hair.

2184
06:57:53.400 --> 06:58:08.159
That you have is also deeply acts and your brain.

2185
06:58:11.599 --> 06:58:16.040
Really starts to feel the benefits.

2186
06:58:16.919 --> 06:58:17.479
Of this.

2187
06:58:18.840 --> 06:58:31.279
Healing relaxation. And as you focus on the inside of

2188
06:58:31.319 --> 06:58:37.080
your scalp where your brain is, you can start to

2189
06:58:37.319 --> 06:58:46.840
realize and notice the benefits of your brain relaxing deeply.

2190
06:58:51.319 --> 06:58:52.759
Then, as your brain.

2191
06:58:54.040 --> 06:59:04.479
Continues to relax, it sends though messages to the rest

2192
06:59:04.560 --> 06:59:19.880
of your body and tor mind to re relax more deeply,

2193
06:59:22.360 --> 06:59:42.680
relaxy more completely, letting go of any remaining forces or consers,

2194
06:59:44.240 --> 06:59:50.639
allowed them just to drop onto the floor because they're

2195
06:59:50.639 --> 06:59:59.159
no longer necessary in this moment, In this moment of

2196
06:59:59.479 --> 07:00:08.520
deep relaxation and calmness, filling.

2197
07:00:10.639 --> 07:00:11.639
Your brain.

2198
07:00:13.240 --> 07:00:36.400
With deep concentrated heathing, calming, relaxing every power of your brain,

2199
07:00:40.840 --> 07:01:00.919
feeling so loose and comfortable, so relaxed and peaceful. Your

2200
07:01:00.959 --> 07:01:13.799
brain feels so light, that's so healthy. That sense of deep,

2201
07:01:15.159 --> 07:01:22.319
deep comfort really does allow you.

2202
07:01:25.880 --> 07:01:27.279
To enjoy.

2203
07:01:28.919 --> 07:01:38.560
Those ever increase in sensations of comfort that is spreading

2204
07:01:40.040 --> 07:01:51.880
throughout your body relaxing each and every muscle of your body,

2205
07:01:54.279 --> 07:02:16.000
e deeper and deeper, much more deeper than before, much.

2206
07:02:15.360 --> 07:02:18.959
More comfort.

2207
07:02:20.919 --> 07:02:34.200
Spreading through your body, in your mind, be so peaceful

2208
07:02:34.560 --> 07:02:52.040
and calm, so very very peaceful in avery part of

2209
07:02:52.279 --> 07:02:55.520
your body, letting go.

2210
07:02:57.520 --> 07:02:58.080
M hm.

2211
07:03:00.240 --> 07:03:16.319
Thing and everything so peaceful, came so relax.

2212
07:03:21.200 --> 07:03:29.639
A very second the passes you feel.

2213
07:03:31.479 --> 07:03:50.520
Deper deper relax, dper and dper relax.

2214
07:03:52.840 --> 07:03:57.200
Come so calm.

2215
07:04:01.040 --> 07:04:13.919
Peace for so very peace, from your head down to

2216
07:04:13.959 --> 07:04:27.200
your ties. Such peace and comfort throwing all the time,

2217
07:04:29.959 --> 07:04:32.240
such peace.

2218
07:04:32.520 --> 07:04:41.479
And comfort spreading through your body and mind.

2219
07:04:43.599 --> 07:05:01.200
Deep and deeper, Such comfort, spreading and sinking deeper every

2220
07:05:01.520 --> 07:05:06.720
muscle of your body, so.

2221
07:05:06.880 --> 07:05:08.520
That you feel.

2222
07:05:10.479 --> 07:05:25.159
Amazing, so laxed, so piece, so so.

2223
07:05:30.400 --> 07:05:40.599
And peaceful, letting go everything.

2224
07:05:44.959 --> 07:05:51.560
I'm gonna do a body scan, focusing on firstly how

2225
07:05:51.639 --> 07:05:57.000
you feel in your body, not trying to change how

2226
07:05:57.040 --> 07:06:02.840
you feel, not trying to relax, not trying to move

2227
07:06:02.880 --> 07:06:09.799
away from any discomfort or stress or tension. Just accepting,

2228
07:06:11.319 --> 07:06:16.439
observing and accepting how you feel in the different parts

2229
07:06:16.479 --> 07:06:23.200
of your body, Just allowing yourself to be exactly as

2230
07:06:23.240 --> 07:06:34.759
you are, to notice to get in touch with how

2231
07:06:34.799 --> 07:06:42.200
you actually feel. In this moment. I'm going to start

2232
07:06:42.319 --> 07:06:48.479
off by focusing on your hands.

2233
07:06:52.439 --> 07:07:00.119
Just be aware of your hands.

2234
07:06:59.840 --> 07:07:05.680
You to move your hands around, just maybe move your fingers.

2235
07:07:05.279 --> 07:07:05.880
A little bit.

2236
07:07:08.319 --> 07:07:14.040
I've been and closing your hands very gently, just so

2237
07:07:14.439 --> 07:07:16.040
that you can.

2238
07:07:17.119 --> 07:07:19.840
Get in touch with how your.

2239
07:07:19.560 --> 07:07:42.400
Hands and your fingers fell, very very slow movements. Focusing

2240
07:07:42.599 --> 07:07:49.799
now on your feet, and if you can just do

2241
07:07:50.720 --> 07:07:55.200
kind of an equivalent with your feet is you've just

2242
07:07:55.360 --> 07:08:01.279
done with your hands, maybe to and in your ankles,

2243
07:08:03.240 --> 07:08:08.919
moving your feet around, moving your toes gently.

2244
07:08:11.119 --> 07:08:13.240
But only very.

2245
07:08:15.000 --> 07:08:26.759
Gently and very slowly, noticing how your feet feel in

2246
07:08:26.880 --> 07:08:40.000
this moment. Focusing now and your eyes, and I'd like

2247
07:08:40.119 --> 07:08:47.159
you to just focus on your eyelids. Maybe you can

2248
07:08:47.279 --> 07:08:51.479
open and close your eyes a couple of times to

2249
07:08:51.720 --> 07:08:55.560
really get in touch with how you feel when you

2250
07:08:55.599 --> 07:09:03.919
do close your eyes. The muscle changes in your eyes

2251
07:09:04.080 --> 07:09:11.959
when you do close them, maybe raising your eyebrows. It

2252
07:09:12.279 --> 07:09:19.840
stretches the tops of your eyes, perhaps squinting your eyes,

2253
07:09:23.479 --> 07:09:28.840
scrunching up your eyes, just so you can hear it again.

2254
07:09:29.080 --> 07:09:39.400
Touch with all aspects of how your eyes feel.

2255
07:09:42.080 --> 07:09:42.759
Right now.

2256
07:09:51.959 --> 07:09:57.880
Now focus in on your thighs and you know it

2257
07:09:57.880 --> 07:10:04.240
just starts you to gently tense your thighs, just very

2258
07:10:05.639 --> 07:10:17.439
very gently, just enough so you can become more atchuned

2259
07:10:19.040 --> 07:10:28.200
to the physical sensation of your upper legs, the front

2260
07:10:28.279 --> 07:10:35.959
of your thighs, and the backs of your thigh noticing

2261
07:10:38.119 --> 07:10:55.319
and observing how your thighs feel right now, moving your

2262
07:10:55.400 --> 07:11:03.759
focus to the back of your neck, just noticing the

2263
07:11:03.840 --> 07:11:10.040
back of your neck, the muscles, and of course they

2264
07:11:10.200 --> 07:11:14.680
lead to the side of your neck. They also lead

2265
07:11:15.040 --> 07:11:19.439
to the top of your back, which leads.

2266
07:11:19.240 --> 07:11:20.159
To your shoulders.

2267
07:11:21.759 --> 07:11:25.439
So as your focus on the back of your neck,

2268
07:11:27.400 --> 07:11:33.880
maybe you can move your head gently upwards as if

2269
07:11:33.880 --> 07:11:41.319
you're looking up. Maybe moving your head down as if

2270
07:11:41.319 --> 07:11:48.639
you were looking down. Perhaps moving your head side to side,

2271
07:11:49.439 --> 07:11:50.840
right to left.

2272
07:11:52.400 --> 07:11:57.319
Only very slowly.

2273
07:11:58.599 --> 07:12:05.319
And very Gent'm not trying to force anything.

2274
07:12:07.040 --> 07:12:16.240
It has to be very very gentle, just so you

2275
07:12:16.360 --> 07:12:19.959
can be more.

2276
07:12:21.520 --> 07:12:30.959
In touch with the feelings, with the sensations, the physical

2277
07:12:32.319 --> 07:12:41.799
sensations of how the back of your neck feels. Right now,

2278
07:12:49.159 --> 07:12:57.279
as we now focus on the tops of your arms

2279
07:12:59.479 --> 07:13:03.000
the past, that's where your biceps and your triceps are

2280
07:13:03.959 --> 07:13:12.159
between your elbow and your shoulders. To focus on those parts,

2281
07:13:13.119 --> 07:13:18.840
the tops of your arms, you may like to just

2282
07:13:19.560 --> 07:13:22.680
tense them, but very.

2283
07:13:24.200 --> 07:13:28.040
Very gently and slowly.

2284
07:13:30.560 --> 07:13:38.639
See you're straining or putting any pressure whatsoever.

2285
07:13:39.479 --> 07:13:48.319
On your arms. It's just so that you can gain

2286
07:13:48.840 --> 07:13:50.919
more of a sense.

2287
07:13:50.720 --> 07:14:04.279
Of how your upper arms are feeling this moment, and

2288
07:14:04.560 --> 07:14:12.319
just noticing as you gently, very gently.

2289
07:14:13.759 --> 07:14:15.560
And slowly.

2290
07:14:16.680 --> 07:14:27.680
Tighten the muscles and then let go. Notice how the

2291
07:14:27.840 --> 07:14:42.639
tops of your arms feel. Right now, there's a now

2292
07:14:43.319 --> 07:14:53.599
focus on your stomach, the area the lower abdomen area

2293
07:14:54.200 --> 07:15:02.599
below your belly button, moving all the way down to

2294
07:15:02.720 --> 07:15:06.200
your hips, just above your grind.

2295
07:15:12.000 --> 07:15:13.520
Maybe you're able.

2296
07:15:13.279 --> 07:15:17.040
To tense these muscles.

2297
07:15:18.319 --> 07:15:23.639
In the area very very gently.

2298
07:15:26.599 --> 07:15:37.000
And slowly, if that's a difficult thing to do, and

2299
07:15:37.119 --> 07:15:46.159
maybe you can just move your body, pushing your stomach up,

2300
07:15:47.840 --> 07:15:53.759
maybe moving a little bit to the side using your hips,

2301
07:15:53.840 --> 07:16:02.040
just so you can get more in tune with how

2302
07:16:02.240 --> 07:16:05.759
your lower abdomen area.

2303
07:16:09.240 --> 07:16:25.880
Is feeling in this moment. Just noticing the physical.

2304
07:16:26.599 --> 07:16:33.159
Sensations or your lower abdomen.

2305
07:16:43.560 --> 07:16:47.639
As you move your attention.

2306
07:16:49.560 --> 07:17:01.040
To your mouth, notice in your lips and in your mouth,

2307
07:17:03.319 --> 07:17:06.720
the teeth, your guns.

2308
07:17:07.159 --> 07:17:14.240
Your tongue.

2309
07:17:17.439 --> 07:17:25.959
Just noticing how your tongue in your mouth feels, and

2310
07:17:26.040 --> 07:17:33.439
it may help by moving your tongue around your mouth,

2311
07:17:34.919 --> 07:17:41.200
moving it to your left, maybe pressing it gently against

2312
07:17:42.639 --> 07:17:47.200
the side of your mouth, and then to the right,

2313
07:17:48.720 --> 07:17:55.840
gently to the side of your mouth, perhaps pressing up

2314
07:17:55.880 --> 07:18:04.520
against the top of your mouth, en down gently against

2315
07:18:04.560 --> 07:18:12.000
the bottom of your mouth, aways very slowly.

2316
07:18:14.840 --> 07:18:29.159
In a very very gentle so that you can be

2317
07:18:29.240 --> 07:18:52.840
aware of how you feel in your mouth area. Now

2318
07:18:57.080 --> 07:18:58.880
I'm going to focus.

2319
07:19:00.639 --> 07:19:14.880
On your wrists, and I'm gonna ask you to maybe

2320
07:19:15.319 --> 07:19:17.439
just rotate.

2321
07:19:18.720 --> 07:19:19.799
Your wrists.

2322
07:19:21.240 --> 07:19:26.000
By moving your hands in a circular motion.

2323
07:19:27.000 --> 07:19:29.880
Very gently.

2324
07:19:31.240 --> 07:19:37.799
And slowly, just so that you.

2325
07:19:37.919 --> 07:19:44.680
Can feel.

2326
07:19:50.279 --> 07:20:03.560
The sensations that you are currently experiencing in your wrists.

2327
07:20:07.080 --> 07:20:17.439
Perhaps moove in your hands up and down again very

2328
07:20:19.680 --> 07:20:42.880
very gently and slowly, very gancel and slow.

2329
07:20:55.959 --> 07:21:12.360
As we know, stop to observe your lower back. The

2330
07:21:12.720 --> 07:21:17.560
bad part is just above your.

2331
07:21:17.400 --> 07:21:34.119
Hips where your coxis are a whole area which also

2332
07:21:34.439 --> 07:21:39.439
really does include the signs of your body.

2333
07:21:40.799 --> 07:21:43.919
Because those muscles are very much connected.

2334
07:21:49.159 --> 07:21:56.159
There's those muscles also move into your hip area connecting

2335
07:21:56.400 --> 07:21:58.000
to your buttocks.

2336
07:22:00.560 --> 07:22:14.119
The sides of your hips, and if you're physically.

2337
07:22:15.000 --> 07:22:25.479
Able to do so, maybe can very gently just movebody

2338
07:22:28.119 --> 07:22:42.520
ever slightly, very slowly from side to side just enough.

2339
07:22:47.759 --> 07:22:49.119
To gauge.

2340
07:22:53.919 --> 07:23:07.279
How you feel in your lower back. Perhaps you couldly

2341
07:23:07.360 --> 07:23:23.200
even move your hips gently up and down, gently, slowly.

2342
07:23:25.840 --> 07:23:39.319
In order to be in touch with the physical sensations

2343
07:23:40.000 --> 07:23:41.240
of your law back.

2344
07:23:58.279 --> 07:23:59.319
As we now.

2345
07:24:04.240 --> 07:24:05.840
To your attention.

2346
07:24:09.240 --> 07:24:17.040
To your jaw, an area from your chin all the

2347
07:24:17.040 --> 07:24:20.080
way up to near where.

2348
07:24:19.840 --> 07:24:20.840
Your ears are.

2349
07:24:24.000 --> 07:24:39.599
Oh of your jaw, you can, just if it's okay

2350
07:24:39.639 --> 07:24:50.560
to do so, gently open your mouth, not wide, no stretching,

2351
07:24:51.840 --> 07:25:05.479
just very gently and slowly opening your mouth in closing

2352
07:25:05.560 --> 07:25:26.520
your mouth very gently and slowly, so you can be

2353
07:25:26.680 --> 07:25:27.720
in touch.

2354
07:25:34.119 --> 07:25:40.639
With how your jaw feels. Now.

2355
07:26:06.799 --> 07:26:22.360
No to sit now the chest area, and you don't

2356
07:26:22.400 --> 07:26:29.759
need to do anything to move your chest because it

2357
07:26:30.000 --> 07:26:41.560
moves every time you breathe, and it moves very gently.

2358
07:26:42.840 --> 07:26:44.959
And slowly.

2359
07:26:46.560 --> 07:27:01.720
Automatically with each bread you tape. It's your focus on

2360
07:27:04.200 --> 07:27:18.279
how your chest feels when you bray.

2361
07:27:47.319 --> 07:27:49.599
Move in your focus.

2362
07:27:50.919 --> 07:28:06.720
To your forms, your elbows. Maybe you're able to very

2363
07:28:07.279 --> 07:28:21.159
gently and slowly tense the muscles in your forms, and

2364
07:28:21.240 --> 07:28:28.639
when you do that, you can feel your elbows as well,

2365
07:28:37.840 --> 07:28:55.720
very gently and slowly, gently.

2366
07:28:58.680 --> 07:29:35.639
And softly h upsad your forearms and depas now focus

2367
07:29:42.479 --> 07:29:49.240
the rest of your back, your upper back.

2368
07:29:53.439 --> 07:30:10.880
In the middle, the middle of your back again, this

2369
07:30:11.520 --> 07:30:21.599
part of your body. News Also every time you pray,

2370
07:30:26.599 --> 07:30:28.119
you may not notice that.

2371
07:30:30.279 --> 07:30:38.159
Usually as you observe.

2372
07:30:40.040 --> 07:30:47.040
Your upper back in the middle of your back, you

2373
07:30:47.400 --> 07:31:43.159
can really feel that gentle AND's no movement. Moving your

2374
07:31:43.560 --> 07:31:59.799
focus into your area, the buttys, the brain, there's muscles,

2375
07:32:00.159 --> 07:32:38.159
those bones in your midsection. Just noticing how you're hips.

2376
07:32:40.279 --> 07:32:40.599
Feel.

2377
07:32:43.759 --> 07:33:02.240
Right now, you can very very gently use your hips,

2378
07:33:06.560 --> 07:33:12.400
maybe side to side, very gently and.

2379
07:33:15.040 --> 07:33:27.720
Slow y.

2380
07:33:32.639 --> 07:33:46.720
Verry gently, softly.

2381
07:33:54.520 --> 07:34:17.159
Slowly, everything starts to slow down, including the thoughts in

2382
07:34:17.200 --> 07:34:27.240
your mind and your mind itself just starts to gradually.

2383
07:34:29.200 --> 07:34:35.360
It doesn't have to be instant, but just gradually starting

2384
07:34:35.599 --> 07:34:45.360
to It's almost like time is storing shin. It's a

2385
07:34:45.439 --> 07:34:53.599
slower pace to maybe what you're used to in your

2386
07:34:53.680 --> 07:35:13.759
day to day life. It's a slower movement of energy,

2387
07:35:15.759 --> 07:35:28.759
very small movements which make up the larger movements, which

2388
07:35:28.759 --> 07:35:35.000
is always the case. Now, when you move your hand,

2389
07:35:36.560 --> 07:35:39.360
it might seem like it's one movement, but it's lots

2390
07:35:39.439 --> 07:35:47.400
of minute different muscles moving in accordance with each other.

2391
07:35:47.639 --> 07:35:59.759
And what happens in this space that we're sharing is

2392
07:36:04.959 --> 07:36:26.880
we move from that big movement into those smaller movements, starting.

2393
07:36:26.279 --> 07:36:27.680
To focus on.

2394
07:36:32.759 --> 07:36:39.040
How your body feels, not just as a whole, not

2395
07:36:39.279 --> 07:36:43.840
just oh, i'm feel in this way. I'm feeling stressed

2396
07:36:43.959 --> 07:36:49.680
or tense, or I'm feeling relaxed and calm. I'm feeling

2397
07:36:49.799 --> 07:36:56.560
this way, I'm feeling that way. Starting to notice that

2398
07:36:56.680 --> 07:37:10.720
your body begins to present to you small feelings around

2399
07:37:10.759 --> 07:37:28.520
your body, small physical sensations in your legs, whether pleasurable

2400
07:37:29.680 --> 07:37:43.720
or not. Maybe resisting the temptation to label them or

2401
07:37:43.759 --> 07:37:51.560
to judge them, those feelings, just thinking them, thinking about

2402
07:37:51.560 --> 07:38:07.799
them as just being neutral, just feelings, not being particularly concerned,

2403
07:38:08.919 --> 07:38:23.720
but just noticing what your body is telling you, the

2404
07:38:23.799 --> 07:38:30.200
feelings in your arms, instead of feeling the whole of

2405
07:38:30.200 --> 07:38:40.279
the arm, maybe notice those individual feelings, all those different

2406
07:38:40.439 --> 07:38:53.799
muscles and the skin, the hairs of your arms, all

2407
07:38:53.880 --> 07:39:07.720
the internal parts of your arms, the veins, the bones,

2408
07:39:10.560 --> 07:39:16.680
just being aware of maybe your elbow on your right

2409
07:39:16.799 --> 07:39:27.400
arm has a certain feeling. Maybe your left wrist also

2410
07:39:27.680 --> 07:39:51.279
has its own individual physical sensation. What about your forearm

2411
07:39:51.759 --> 07:40:04.000
on your right arm, your right forearm, there may not

2412
07:40:04.080 --> 07:40:11.880
be any particular feeling that you could even give a

2413
07:40:11.959 --> 07:40:19.200
name to may not feel like anything other than just

2414
07:40:19.759 --> 07:40:20.439
a feeling.

2415
07:40:21.319 --> 07:40:22.520
You know, it's there.

2416
07:40:28.680 --> 07:40:34.439
The feelings in your shoulders, perhaps your shoulders when you

2417
07:40:34.520 --> 07:40:38.279
think about them, kind of almost like they're the same,

2418
07:40:39.400 --> 07:40:45.279
you know, the same feeling, almost like both of your

2419
07:40:45.279 --> 07:40:58.439
shoulders are just one thing. Of course they're not. And

2420
07:40:58.520 --> 07:41:03.840
when you focus on your left shoulder and then on

2421
07:41:03.919 --> 07:41:11.000
your right shoulder, maybe find that you move the muscles

2422
07:41:11.040 --> 07:41:23.840
a little bit, maybe tense the muscles gently, noticing the difference.

2423
07:41:26.439 --> 07:41:28.040
In each shoulder.

2424
07:41:39.319 --> 07:41:55.200
Your lower back, the left side of your lower back

2425
07:41:55.360 --> 07:42:06.799
and the right side of your lower back of course

2426
07:42:06.880 --> 07:42:19.119
that connection to your buttocks and to your hips, and

2427
07:42:19.240 --> 07:42:32.680
also moving up into the middle of your back. And

2428
07:42:32.799 --> 07:42:37.360
sometimes like right now, actually when I focus on their part,

2429
07:42:38.720 --> 07:42:41.119
when I focused on my buttocks.

2430
07:42:42.200 --> 07:42:46.479
And then I focused on the middle of my back, it.

2431
07:42:46.439 --> 07:42:49.319
Almost felt like the muscles in my lower back were

2432
07:42:49.400 --> 07:43:01.200
being stretched very gently, just stretched a little bit. Even

2433
07:43:01.200 --> 07:43:09.880
though I wasn't doing anything to try to stretch your

2434
07:43:09.919 --> 07:43:14.759
lower back, it just seemed to happen. The feeling of

2435
07:43:17.000 --> 07:43:34.880
very gently stretching your lower back comes along. I have

2436
07:43:35.159 --> 07:44:01.919
feeling in your chest, just noticing what sensations you experience

2437
07:44:02.119 --> 07:44:18.040
in your chest right now, and there's so much of

2438
07:44:18.159 --> 07:44:22.919
the chest. Obviously there's the collar bone leading to the chest.

2439
07:44:23.680 --> 07:44:32.000
You've got the chest bone, You've got the muscles in

2440
07:44:32.080 --> 07:44:40.159
your chest. Of course, if you're female, there's possibly the breasts.

2441
07:44:41.360 --> 07:44:49.520
If you're male, you've got the different well why not

2442
07:44:49.599 --> 07:44:50.799
that different these days, But.

2443
07:44:52.880 --> 07:44:54.119
There may be more.

2444
07:44:55.759 --> 07:45:02.080
Muscles at the top of the chest, but at the

2445
07:45:02.240 --> 07:45:07.200
side underneath it's pretty much the same whether you're a

2446
07:45:07.200 --> 07:45:12.240
man or a woman. There's muscles there, muscles that stretch

2447
07:45:12.360 --> 07:45:17.319
out to your back as well as breast tissue which

2448
07:45:17.400 --> 07:45:25.720
stretches and moves into your back. To just being aware

2449
07:45:25.759 --> 07:45:46.400
of your chest, being with whatever feeling there is in

2450
07:45:46.439 --> 07:46:05.639
your chest. When I noticed that, I focus on my chest,

2451
07:46:10.000 --> 07:46:11.119
I feel it.

2452
07:46:10.919 --> 07:46:13.560
In my back and my upper back.

2453
07:46:15.000 --> 07:46:18.040
I mean, I guess the obvious reason would be because

2454
07:46:18.119 --> 07:46:24.240
you know, I'll breathe in in.

2455
07:46:26.840 --> 07:46:30.040
And it stretches my chest and my back at the

2456
07:46:30.080 --> 07:46:30.639
same time.

2457
07:46:38.520 --> 07:46:53.759
It feels it feels okay, it doesn't feel I got

2458
07:46:53.799 --> 07:47:00.119
a little bit of pain in my right chest, a

2459
07:47:00.119 --> 07:47:06.240
little bit not pain, but little discomfort, maybe stiffness possibly,

2460
07:47:06.759 --> 07:47:15.919
I don't know. I noticed my shoulders also wanting to.

2461
07:47:18.240 --> 07:47:19.560
Flex for some reason.

2462
07:47:21.720 --> 07:47:29.080
I think that's probably part of my upper back, that

2463
07:47:29.279 --> 07:47:34.240
connection between my shoulders and my upper back, because I

2464
07:47:34.240 --> 07:47:39.279
can move my shoulders and stretch the muscles in my back,

2465
07:47:41.759 --> 07:47:48.360
moving the shoulders backwards or up, which then moves I

2466
07:47:48.360 --> 07:47:53.080
think it's the scapulous in your back.

2467
07:48:03.080 --> 07:48:04.119
It feels quite nice.

2468
07:48:04.159 --> 07:48:12.919
Actually, a good thing about this is you can, if

2469
07:48:12.959 --> 07:48:13.680
you want to.

2470
07:48:14.240 --> 07:48:23.520
You can just flex or stimulate.

2471
07:48:26.400 --> 07:48:33.119
The various muscles in your body gently in order to

2472
07:48:33.200 --> 07:48:36.680
get more of the sense of how they feel.

2473
07:48:43.880 --> 07:48:51.360
And when you're relaxing, when you do tense.

2474
07:48:51.080 --> 07:48:52.080
And muscle.

2475
07:48:53.240 --> 07:48:55.759
And you let it go and you let it relax,

2476
07:48:56.959 --> 07:49:09.240
it relaxes way more than it would normally. That you

2477
07:49:09.360 --> 07:49:14.400
have to feel that you're able to do that.

2478
07:49:15.880 --> 07:49:21.639
There's no point doing it if there's an issue with

2479
07:49:21.759 --> 07:49:27.599
the per part of your body. You need to be

2480
07:49:27.799 --> 07:49:40.759
gentle with yourself at all times when relaxing deeply, It's

2481
07:49:40.759 --> 07:49:57.159
important to be kind to yourself. As you notice your mind.

2482
07:50:00.919 --> 07:50:07.959
How much has your mind slowed down since we started

2483
07:50:09.319 --> 07:50:35.000
this recording. How came and peaceful is your mind right now?

2484
07:50:41.759 --> 07:50:47.119
We have nothing to think about and just my voice

2485
07:50:47.319 --> 07:50:57.279
to listen to. Because you know the intention behind this

2486
07:50:57.520 --> 07:51:06.680
recording is relaxation, at the very least, for you to

2487
07:51:06.919 --> 07:51:11.840
feel more relaxed at the end of the recording than

2488
07:51:11.880 --> 07:51:23.759
you did at the beginning, at the very least, for

2489
07:51:23.880 --> 07:51:35.599
your mind to slow down because your body continues to relax,

2490
07:51:40.959 --> 07:51:43.040
because that's what you.

2491
07:51:44.560 --> 07:51:54.200
Want to happen. That's what you expect.

2492
07:51:57.639 --> 07:51:58.279
To happen.

2493
07:52:04.319 --> 07:52:09.799
A relaxation to fill.

2494
07:52:12.080 --> 07:52:26.000
Your body, maybe calm your mind to the point of boredom.

2495
07:52:29.560 --> 07:53:13.840
When you start maybe to drift away, it's almost as

2496
07:53:13.880 --> 07:53:15.080
if you're.

2497
07:53:17.720 --> 07:53:25.959
Moving further away from a body in your mind, just

2498
07:53:26.240 --> 07:53:36.400
leaving that there, kind of liking it.

2499
07:53:36.840 --> 07:53:42.799
An escape pod and the spaceship a movie, a space movie,

2500
07:53:42.840 --> 07:53:46.520
you know when it gets a little pard in it

2501
07:53:46.680 --> 07:54:03.240
since the man far away from the spaceship safe dream

2502
07:54:12.080 --> 07:55:30.000
continue to relax, drefting so slow, mp be so so,

2503
07:55:44.200 --> 07:56:16.560
don't be so, and focusing on the feeving of those

2504
07:56:18.000 --> 07:56:27.200
individual parts of your body that are relaxing.

2505
07:56:28.400 --> 07:56:40.040
One by one. You may find that.

2506
07:56:44.360 --> 07:56:54.040
Every now and then you realize that you aren't listening

2507
07:56:55.799 --> 07:57:04.319
to my voice because your mind and started to imagine

2508
07:57:04.720 --> 07:57:12.080
something different, maybe.

2509
07:57:10.400 --> 07:57:11.200
Started to.

2510
07:57:13.319 --> 07:57:24.520
Almost move into some kind of a dreamy state, And

2511
07:57:24.560 --> 07:57:31.159
then you become aware of my voice again, and even

2512
07:57:31.279 --> 07:57:38.040
though you may want to focus on my voice, you

2513
07:57:38.159 --> 07:57:39.400
may also.

2514
07:57:39.639 --> 07:57:40.360
Wish to.

2515
07:57:42.840 --> 07:57:54.479
Allow your mind to just drift naturally into that space

2516
07:57:54.720 --> 07:57:57.880
of comfort and safety.

2517
07:58:05.400 --> 07:58:23.040
As you feel more comfort spreading through your body like

2518
07:58:23.119 --> 07:58:29.200
a warm blanket covering you.

2519
07:58:31.360 --> 07:58:53.560
Gently, keeping your body at just the perfect temperature. And

2520
07:58:53.680 --> 07:59:05.799
even if you can hear background sounds, they just don't

2521
07:59:05.840 --> 07:59:09.360
seem to matter anymore.

2522
07:59:14.680 --> 07:59:16.000
There's that sensor.

2523
07:59:18.759 --> 07:59:35.560
Peace spreads through your mind like a gentle breeze, yet

2524
07:59:35.759 --> 07:59:48.240
strong enough to blow away all negativity, strong enough to

2525
07:59:51.639 --> 07:59:59.919
remove from your mind any anxiety or stress.

2526
08:00:01.439 --> 08:00:14.200
That was there before, and blow away any other thoughts

2527
08:00:15.959 --> 08:00:28.840
or feelings that just don't fit with the sense.

2528
08:00:35.919 --> 08:01:07.200
Relaxation that is feeling your body end your mind. And

2529
08:01:07.319 --> 08:01:13.080
as you focus on your mind and count down from

2530
08:01:13.680 --> 08:01:16.720
ten down to one, and with.

2531
08:01:17.080 --> 08:01:39.520
Each number you hear, your mind will become slightly more.

2532
08:01:42.319 --> 08:01:54.159
Relaxed, just just slightly, from ten down to nine, just

2533
08:01:54.200 --> 08:02:01.520
a slight movement, from nine down to eight, just another

2534
08:02:03.439 --> 08:02:18.959
small change in how you feel. Eight down to seven.

2535
08:02:20.959 --> 08:02:26.400
That feeling is a gap, almost like a gap that

2536
08:02:26.720 --> 08:02:36.439
starts to get wider, the gap between those feelings that

2537
08:02:36.560 --> 08:02:43.639
you used to have in your mind compared to the

2538
08:02:43.680 --> 08:02:51.240
feelings you have there growing now feelings of comfort and

2539
08:02:51.479 --> 08:03:02.759
security and confidence, and the gap becomes the wider. Eight

2540
08:03:02.880 --> 08:03:10.080
down to seven, seven down to six. When you get

2541
08:03:10.119 --> 08:03:17.200
to five, the mind will start to have a certain

2542
08:03:18.560 --> 08:03:30.159
physical sensation, most like there's a magnet outside of your

2543
08:03:30.240 --> 08:03:37.080
head sucking the tension and the stress and any remaining

2544
08:03:38.159 --> 08:03:44.560
feelings that you don't want, sucking them out through your skull.

2545
08:03:50.319 --> 08:03:51.959
And in down to four.

2546
08:03:53.639 --> 08:04:00.560
You can start to really experience that sense of not

2547
08:04:00.720 --> 08:04:10.919
just emptiness, but space, a place full of fresh air,

2548
08:04:15.919 --> 08:04:22.720
place where you can stretch. It's almost as if as

2549
08:04:22.759 --> 08:04:26.919
you go down to four and three, your mind is

2550
08:04:27.000 --> 08:04:31.200
expanding with this sense.

2551
08:04:33.680 --> 08:04:35.119
Of peace.

2552
08:04:36.400 --> 08:04:46.959
And tranquility growing it moves down to when you get

2553
08:04:47.000 --> 08:04:56.840
to one, your mind just feels exactly how you want

2554
08:04:56.959 --> 08:05:16.639
to feel, almost a perfect feeling, maybe a sensation that

2555
08:05:18.279 --> 08:05:19.880
you'd like to keep.

2556
08:05:22.680 --> 08:05:28.080
A place that's safe, where nothing.

2557
08:05:31.200 --> 08:05:46.479
Can affect you at all, and you can stay in

2558
08:05:46.520 --> 08:05:55.400
that a space of comfort and confidence, confident in your

2559
08:05:55.520 --> 08:06:03.720
own ability to create this space and this feeling of

2560
08:06:03.880 --> 08:06:08.560
comfort within your own mind just.

2561
08:06:08.439 --> 08:06:15.880
By counting from ten down to one.

2562
08:06:17.639 --> 08:06:22.240
And this is something that you can do yourself when

2563
08:06:22.240 --> 08:06:29.560
you're on your own the time when you can maybe

2564
08:06:29.720 --> 08:06:38.439
sit down, maybe just for a few minutes, close your eyes,

2565
08:06:42.159 --> 08:06:55.080
just count slowly from ten down to one and reexperience

2566
08:06:56.799 --> 08:07:07.240
these feelings in your mind. And when you feel that

2567
08:07:07.319 --> 08:07:22.560
way in your mind, your body copies your mind, and

2568
08:07:22.599 --> 08:07:29.000
the feeling is spread through your spine and your nervous

2569
08:07:29.040 --> 08:07:36.560
system into every part of your body, travels through your

2570
08:07:36.599 --> 08:07:50.639
blood stream, healing and relaxing every particle of your existence.

2571
08:08:03.279 --> 08:08:07.400
And we can we can practice this a few times

2572
08:08:12.000 --> 08:08:15.360
before the end of the recording, and then you can

2573
08:08:16.479 --> 08:08:17.720
practice on your own.

2574
08:08:19.799 --> 08:08:32.959
And each time you count for ten about one.

2575
08:08:29.479 --> 08:08:41.720
The feelings of comforts, calmness, deep deep relaxation becomes stronger

2576
08:08:43.080 --> 08:08:57.400
and deeper feeling your mind and your brain. With these

2577
08:08:58.479 --> 08:09:09.319
positive chemicals, the spread throughout your body, relaxing you so quickly,

2578
08:09:11.360 --> 08:09:14.840
relaxing your whole body and mind.

2579
08:09:17.319 --> 08:09:27.599
So very very easily just by counting for ten.

2580
08:09:30.200 --> 08:09:38.439
Down to one. So we're gonna do it now. I'm

2581
08:09:38.439 --> 08:09:42.439
going to count from ten down to one. I'd like

2582
08:09:42.560 --> 08:09:46.759
you to repeat the number after me, so that I

2583
08:09:46.919 --> 08:09:53.799
say ten, you can just repeat to yourself.

2584
08:09:55.040 --> 08:09:55.319
Ten.

2585
08:10:00.599 --> 08:10:06.159
I just notice, be aware of how you feel.

2586
08:10:09.919 --> 08:10:19.680
In your mind and your body. Then when I say nine,

2587
08:10:19.919 --> 08:10:35.479
you can beat to yourself nine again, noticing the increase

2588
08:10:35.840 --> 08:10:43.639
in comfort and calmness in your mind and in your

2589
08:10:43.720 --> 08:10:59.479
body the same when I say eight, when I say seven, six,

2590
08:11:02.000 --> 08:11:16.599
when I say five, four, when I say three, two,

2591
08:11:20.720 --> 08:11:34.520
and lastly when I say one, you can repeat that number. Now.

2592
08:11:34.639 --> 08:11:38.599
Of course, when you do this on your own.

2593
08:11:39.880 --> 08:11:46.000
Without listening to me, you can say the numbers or whatever.

2594
08:11:46.959 --> 08:11:55.439
Speed that you feel is necessary for you, so you

2595
08:11:55.520 --> 08:11:56.360
can adapt.

2596
08:11:58.639 --> 08:12:03.279
So if you feel that, say the numbers ten down

2597
08:12:03.400 --> 08:12:09.880
to one faster than I do, then you go ahead

2598
08:12:09.919 --> 08:12:13.400
and do that. Or if you feel when you do

2599
08:12:13.520 --> 08:12:19.680
it yourself that you'd like to have more more space

2600
08:12:19.880 --> 08:12:26.959
between the numbers, maybe take a lot longer to get

2601
08:12:27.080 --> 08:12:37.159
from ten all the way down to one, that's your

2602
08:12:37.319 --> 08:12:50.000
choice also to do. So I'm going to count from

2603
08:12:50.119 --> 08:12:58.200
ten down to one. I want to get to one

2604
08:12:59.479 --> 08:13:00.720
that at the end.

2605
08:13:01.119 --> 08:13:02.159
Of this recording.

2606
08:13:04.599 --> 08:13:08.279
The let's, of course, you're listening with music, and the

2607
08:13:08.439 --> 08:13:24.919
music will continue.

2608
08:13:17.319 --> 08:17:54.680
Ten nine hat l twenty ninety.

2609
08:17:59.599 --> 08:19:05.040
Eight, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven, ten, nine, eight, seven, six, five,

2610
08:19:10.000 --> 08:19:24.520
four three two.

2611
08:19:26.560 --> 08:19:33.080
One.

2612
08:19:35.200 --> 08:19:45.560
Now open your eyes, noticing how you physically feel having

2613
08:19:45.639 --> 08:19:53.919
counted down from twenty to one, allowing stress and tension to.

2614
08:19:54.040 --> 08:19:56.560
Leave through your fingertips and your toes.

2615
08:19:58.119 --> 08:20:02.479
And as you focus on your finger tips, maybe they

2616
08:20:02.560 --> 08:20:08.880
feel a little bit tingly, which is I suppose quite

2617
08:20:08.880 --> 08:20:13.759
an understanding considering the tension has been exiting your body

2618
08:20:13.799 --> 08:20:14.880
through your fingertips.

2619
08:20:21.319 --> 08:20:23.360
So now I'm going to count from twenty down to

2620
08:20:23.400 --> 08:20:25.400
one again. This time.

2621
08:20:29.279 --> 08:20:34.919
You get to feel relief of tension and stress in

2622
08:20:35.000 --> 08:20:36.599
the anxiety that you may have.

2623
08:20:41.159 --> 08:20:44.599
Leaving through your stomach.

2624
08:20:47.200 --> 08:20:50.959
Just leaving through your stomach, almost as if it's just

2625
08:20:51.959 --> 08:20:59.880
releasing the whole of your stomach will enable to just above.

2626
08:20:59.560 --> 08:21:00.919
Your chair, stood below your.

2627
08:21:00.840 --> 08:21:04.680
Chest, rather so surround in your belly by an area,

2628
08:21:04.919 --> 08:21:10.639
the whole area. You can feel the tension of your

2629
08:21:10.680 --> 08:21:16.959
body where there's left just releasing from that area, and

2630
08:21:17.080 --> 08:21:20.439
you may notice that your stomach will become very relaxed.

2631
08:21:21.919 --> 08:22:40.479
As I countdown from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

2632
08:22:43.159 --> 08:23:03.040
Five, four, three, two, what.

2633
08:23:07.919 --> 08:23:10.200
And you can open your eyes again if you choose,

2634
08:23:10.680 --> 08:23:14.360
or you can just keep them closed because it feels relaxing.

2635
08:23:16.639 --> 08:23:21.799
Just notice how your stomach, girls, I notice as your focus.

2636
08:23:22.000 --> 08:23:27.240
Just do a little scan of your body. Just notice

2637
08:23:27.279 --> 08:23:28.439
how your body feels.

2638
08:23:29.880 --> 08:23:40.720
Focusing on upper body, your back, chest, stomach, legs, arms, hands, feet.

2639
08:23:43.400 --> 08:23:50.639
Just noticing, and you know, you may start to feel.

2640
08:23:52.840 --> 08:23:56.639
More of a sense of tiredness, which may be the

2641
08:23:56.720 --> 08:24:04.639
reason you listening to this calding because you like to

2642
08:24:04.720 --> 08:24:07.479
let go completely of everything.

2643
08:24:09.400 --> 08:24:19.240
And dread of into a nice, natural, calm, relaxing sleep.

2644
08:24:26.799 --> 08:24:36.200
So now we're going to focus on your forehead, and

2645
08:24:36.279 --> 08:24:36.599
if you.

2646
08:24:36.639 --> 08:24:40.400
Choose, you can incorporate your eyes in this focus as well.

2647
08:24:42.119 --> 08:24:43.759
Your forehead and your eyes.

2648
08:24:45.759 --> 08:24:50.200
It's that whole area basically almost as if you were

2649
08:24:50.240 --> 08:24:54.200
wearing a mask, you know, like a I don't know,

2650
08:24:54.439 --> 08:25:01.439
Batman mask or something, or I'm trying to zorrow or something,

2651
08:25:01.439 --> 08:25:03.639
you know, the kind of mask that covers your eyes

2652
08:25:04.080 --> 08:25:10.000
but also covers quite a lot of the forehead. We're

2653
08:25:10.080 --> 08:25:13.119
focusing on that area because that's the area that we're

2654
08:25:13.119 --> 08:25:17.959
now going to release tension and stress from your mind

2655
08:25:19.400 --> 08:25:23.319
and your brain, from your mind, and any tension that

2656
08:25:23.400 --> 08:25:27.720
you may have remaining your face in your neck and

2657
08:25:27.840 --> 08:25:33.560
your jaw and your eyes and your forehead or your scalp.

2658
08:25:35.159 --> 08:25:40.520
So basically, any tension within your head area, including your

2659
08:25:40.599 --> 08:25:46.919
mind and your brain, and that's going to.

2660
08:25:46.880 --> 08:25:51.000
Be released through your forehead and your eyes.

2661
08:25:54.840 --> 08:25:59.720
As I count down again from twenty down to one

2662
08:26:01.040 --> 08:27:21.759
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2663
08:27:27.279 --> 08:27:56.959
four three one medicine. And she scanned her face with jaw,

2664
08:27:57.560 --> 08:28:06.360
your eyes, the cheap bones, your ears, your forehead, your scalp,

2665
08:28:08.000 --> 08:28:11.680
your neck, the back of your neck, in the front

2666
08:28:11.720 --> 08:28:18.439
of your neck, the side of your neck, and the throat. Mh.

2667
08:28:21.840 --> 08:28:26.240
Noticing being aware of the comfort.

2668
08:28:28.000 --> 08:28:36.439
Increased, be in the relaxation, not just in your head

2669
08:28:36.520 --> 08:28:41.520
and neck and mind, also the rest of your body.

2670
08:28:46.799 --> 08:28:52.759
Just notice how loose and calm you feel, and how

2671
08:28:52.880 --> 08:29:03.919
easily it is to just let go completely, Let go

2672
08:29:06.279 --> 08:29:27.439
completely now easily, so de valance, I could focus on

2673
08:29:27.479 --> 08:29:35.400
the top of your head. Am I going to allow.

2674
08:29:36.680 --> 08:29:38.720
Every last.

2675
08:29:40.119 --> 08:29:46.200
Piece of tension or stress that mind be lingering or

2676
08:29:46.400 --> 08:29:54.560
hiding in your body or mind head to just be

2677
08:29:54.840 --> 08:29:57.599
sucked out at the top of your.

2678
08:29:57.479 --> 08:30:01.360
Head and released.

2679
08:30:04.599 --> 08:30:05.319
Into the air.

2680
08:30:06.360 --> 08:30:08.799
You want sucked down into the clouds.

2681
08:30:11.200 --> 08:30:16.159
Imagine to be cloud above your head, and it's like

2682
08:30:16.279 --> 08:30:17.159
a whirlpool.

2683
08:30:17.959 --> 08:30:22.439
And this is can suck that tension out at the

2684
08:30:22.520 --> 08:30:27.240
top of your head and just take it away.

2685
08:30:29.040 --> 08:30:35.880
Good your focus. Imagine an opening.

2686
08:30:35.439 --> 08:30:39.599
On the top of your head with that tension.

2687
08:30:39.200 --> 08:30:44.119
And stress and any remaining issues may be worries of

2688
08:30:44.319 --> 08:30:48.720
concerns that have no use to you. Now you can

2689
08:30:48.919 --> 08:30:51.520
all be sucked down at the top of your head,

2690
08:30:53.400 --> 08:30:59.680
taken away. As I count down again from twenty down

2691
08:31:00.200 --> 08:31:55.000
one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen.

2692
08:31:59.560 --> 08:32:52.880
Two, wow even ten nine eight, seven, six, five four three.

2693
08:32:57.159 --> 08:33:28.560
J W breathe, noticing how you feel, how relaxed and

2694
08:33:28.840 --> 08:33:42.959
calm you physically and mentally feel right now, how peace

2695
08:33:43.040 --> 08:33:51.680
so your mind feels. It feels so nice to just

2696
08:33:51.799 --> 08:34:00.000
let go, to give yourself some space to breathe, easy

2697
08:34:02.119 --> 08:34:10.560
to think calmly, and just to take a break from

2698
08:34:11.959 --> 08:34:18.360
all that pointless worry and concerns about things that you

2699
08:34:18.400 --> 08:34:20.000
don't need to think about.

2700
08:34:22.959 --> 08:34:30.400
Right now, because this is your time to let go.

2701
08:34:31.639 --> 08:34:32.439
This is your.

2702
08:34:32.360 --> 08:34:34.560
Space to enjoy.

2703
08:34:35.720 --> 08:34:46.439
Feeling deeply relaxed, peaceful in your mind, relaxed in your body.

2704
08:34:48.119 --> 08:34:54.720
I can feel so good, so nice, to just.

2705
08:34:56.959 --> 08:35:04.599
Not have to do anything to be able to really.

2706
08:35:06.040 --> 08:35:15.799
Enjoy that serenity that comes of letting go completely, that

2707
08:35:16.080 --> 08:35:34.759
peacefulness that comes with being in this peaceful space. And

2708
08:35:34.959 --> 08:35:39.680
you can keep this sense of calmness for as long

2709
08:35:39.759 --> 08:35:54.599
as you choose. You choose to drift off into deep, healing,

2710
08:35:54.919 --> 08:35:58.159
natural sleep, and you can do that.

2711
08:36:01.759 --> 08:36:04.000
It's completely up to you.

2712
08:36:08.799 --> 08:36:13.520
And you can keep this feeling of calmness physically in

2713
08:36:13.720 --> 08:36:22.000
your mind as long as you choose to feel completely relaxed,

2714
08:36:27.680 --> 08:36:36.520
completely relaxed. And I'd like you to make up your

2715
08:36:36.680 --> 08:36:49.439
mind that you're going to relax, and I want.

2716
08:36:49.279 --> 08:36:52.799
To explore that with you. What it feels like when

2717
08:36:52.799 --> 08:36:53.799
you actually.

2718
08:36:54.959 --> 08:37:02.240
Decide that you're going to relax, not forcing yourself, but

2719
08:37:02.400 --> 08:37:08.759
giving yourself that. Yes, it is a command, really, isn't it.

2720
08:37:08.799 --> 08:37:16.520
When you're telling yourself relax in a gentle but firm.

2721
08:37:16.240 --> 08:37:20.599
Way that only you can really.

2722
08:37:21.840 --> 08:37:25.279
Tell yourself in that way. You can't really have someone

2723
08:37:25.360 --> 08:37:26.200
else saying to you.

2724
08:37:26.240 --> 08:37:32.319
Now it relax, relax, you know, and it needs to

2725
08:37:32.360 --> 08:37:33.599
be gentle, but you can't.

2726
08:37:33.720 --> 08:37:40.880
Someone else can't really have the same the same kind

2727
08:37:40.959 --> 08:37:51.959
of influence or power that you have over your own physicality, over.

2728
08:37:51.840 --> 08:37:59.240
How you feel, because.

2729
08:37:59.000 --> 08:38:06.000
When you say it to yourself it means more. It's personal,

2730
08:38:06.319 --> 08:38:12.000
and your brain and your unconscious mind and your body

2731
08:38:12.680 --> 08:38:18.919
listens to what you say. So for example, we'll test

2732
08:38:18.959 --> 08:38:21.599
it out and do a little test, a few little

2733
08:38:21.639 --> 08:38:22.639
tests along the.

2734
08:38:22.599 --> 08:38:26.639
Way, and you can get more of an idea.

2735
08:38:26.400 --> 08:38:32.560
Of the force, a positive force that you can have

2736
08:38:33.880 --> 08:38:40.240
in creating a sense of comfort and relaxation in your

2737
08:38:40.279 --> 08:38:47.560
body and your mind quite quickly just by you telling

2738
08:38:47.599 --> 08:38:57.599
yourself to relax. So I'm going to start by let's

2739
08:38:57.639 --> 08:39:03.840
focus on your hands. Focus on your hands, and just

2740
08:39:03.880 --> 08:39:08.479
tell your hands to relax, and just say relax.

2741
08:39:10.080 --> 08:39:14.560
As you focus on your hands, you could.

2742
08:39:14.479 --> 08:39:18.959
Say my hands are relaxed, or I want my hands

2743
08:39:19.000 --> 08:39:23.639
to relax. I think if you actually do it directly

2744
08:39:26.560 --> 08:39:31.560
by focusing and imagining that your hands can hear what

2745
08:39:31.599 --> 08:39:33.880
you're saying. You know, like they've got little ears.

2746
08:39:34.520 --> 08:39:35.759
You see a little weird.

2747
08:39:38.040 --> 08:39:48.959
So talking to your hands and just say relax, medicine.

2748
08:39:55.000 --> 08:40:10.200
Now your hands start to relax. Now focus on your

2749
08:40:10.240 --> 08:40:12.639
eyes and tell your eyes to relax.

2750
08:40:13.759 --> 08:40:15.119
You're just saying the same.

2751
08:40:14.880 --> 08:40:24.159
Word relax, and find the right tone for you. You know,

2752
08:40:24.400 --> 08:40:31.279
I might say relax, but you you might say relax

2753
08:40:32.439 --> 08:40:37.880
or relax, you know, you might say it differently to yourself,

2754
08:40:38.840 --> 08:40:45.400
and that's important for you to gauge what feels right

2755
08:40:45.720 --> 08:40:52.080
for you. To just tell your eyes to relax whilst

2756
08:40:52.159 --> 08:40:56.200
focusing on your eyes, your eyelids, the muscles around your eyes,

2757
08:40:57.080 --> 08:41:01.360
your eyebrows, and just tell all your eyes.

2758
08:41:01.159 --> 08:41:05.400
Directly relax.

2759
08:41:06.880 --> 08:41:07.040
Now.

2760
08:41:33.840 --> 08:41:35.759
Now, I just did that myself.

2761
08:41:35.639 --> 08:41:45.479
And sometimes you may feel that you need a bit

2762
08:41:45.560 --> 08:41:51.360
more time or the different parts to relax, you know,

2763
08:41:51.400 --> 08:41:55.880
because I start talking again and maybe that part hasn't

2764
08:41:55.959 --> 08:41:59.200
relaxed fully. But what will happen is that we'll just

2765
08:41:59.279 --> 08:42:04.119
continue to relax even dren talking. And that's happened with

2766
08:42:04.240 --> 08:42:11.680
my eyes. Something else I noticed is when I started

2767
08:42:11.720 --> 08:42:16.279
focused on my eyes, that actually almost became They got worse.

2768
08:42:16.080 --> 08:42:18.720
Before they got better in a way, sort.

2769
08:42:18.720 --> 08:42:21.919
I felt a degree of tension growing in my eyes

2770
08:42:23.439 --> 08:42:27.880
and then disappearing. So I think what that was really

2771
08:42:28.040 --> 08:42:33.959
was just ME becoming more aware of the tension that

2772
08:42:34.119 --> 08:42:38.279
was already there that I wasn't I wasn't focused on

2773
08:42:38.360 --> 08:42:45.959
it before, so I wasn't really acknowledging it or really

2774
08:42:47.520 --> 08:43:00.880
conscious to those feelings. Yeah, my eyes I still continue

2775
08:43:00.959 --> 08:43:07.479
to relax as well as my hands. Actually, my hands

2776
08:43:07.479 --> 08:43:12.759
have got a certain kind of energy, like you're not

2777
08:43:13.000 --> 08:43:17.919
buzzing that I can kind of feel a degree of

2778
08:43:18.159 --> 08:43:24.000
energy in my hands. Maybe that's where the tension is

2779
08:43:24.040 --> 08:43:27.840
being released. Maybe that's the cause.

2780
08:43:27.639 --> 08:43:27.959
And that.

2781
08:43:35.240 --> 08:43:37.520
The next part I think we should focus.

2782
08:43:37.200 --> 08:43:38.159
On the back of the neck.

2783
08:43:38.840 --> 08:43:42.799
That's a part which is quite often well for me,

2784
08:43:43.240 --> 08:43:44.040
holds tension.

2785
08:43:44.080 --> 08:43:46.880
I don't know about for yourself, but I think it's

2786
08:43:46.959 --> 08:43:53.360
quite a standard place where tension is sometimes held. So

2787
08:43:55.439 --> 08:43:58.599
and I'm doing exactly what you're doing as you do

2788
08:43:58.680 --> 08:44:02.279
it as well, so I'm telling my body parts to

2789
08:44:02.360 --> 08:44:03.279
relax as well.

2790
08:44:04.000 --> 08:44:05.880
So if you tell your neck at the back of

2791
08:44:05.919 --> 08:44:08.520
your neck, focus on the back of your neck, and

2792
08:44:08.680 --> 08:44:09.319
just say.

2793
08:44:11.919 --> 08:44:16.520
Relax in your own words, in your own tone, in

2794
08:44:16.560 --> 08:44:19.400
your own voice. You can say out loud, or you

2795
08:44:19.400 --> 08:44:22.439
can just say it to yourself internally.

2796
08:44:23.319 --> 08:44:26.959
But you're focusing and you're saying it literally.

2797
08:44:26.880 --> 08:44:30.200
To the back of your neck, as if the back

2798
08:44:30.240 --> 08:44:37.000
of your neck can actually hear what you're saying. So

2799
08:44:37.159 --> 08:44:40.599
do that now, Just say relax to the back of

2800
08:44:40.639 --> 08:45:23.200
your neck, and I'll do the same. And what I noticed,

2801
08:45:23.319 --> 08:45:28.400
and you may have had similar thing is even though

2802
08:45:28.439 --> 08:45:30.240
I was focusing on the back of my.

2803
08:45:30.279 --> 08:45:42.000
Neck, other parts started to I don't know, showed themselves

2804
08:45:42.080 --> 08:45:45.240
to me or maybe because they want to be relaxed

2805
08:45:45.240 --> 08:45:45.639
as well.

2806
08:45:45.720 --> 08:45:50.479
But I started noticing the feelings in my shoulders, attention

2807
08:45:50.639 --> 08:45:52.680
in my shoulders and in my upper back.

2808
08:45:55.720 --> 08:45:57.439
Whether that was because.

2809
08:45:58.360 --> 08:45:59.959
My back of my neck was.

2810
08:46:01.599 --> 08:46:05.119
Well, I'm pretty much okay, it's the.

2811
08:46:05.119 --> 08:46:14.360
Other parts that need attention. But my low of my

2812
08:46:14.439 --> 08:46:18.119
back of my neck is still relaxing. But I just

2813
08:46:18.159 --> 08:46:22.400
became more aware of other parts that needed attention.

2814
08:46:24.639 --> 08:46:29.680
Now, this might happen and it's not. It doesn't mean

2815
08:46:29.720 --> 08:46:30.799
that it's going wrong.

2816
08:46:30.880 --> 08:46:37.360
It just means you're being notified of more places that

2817
08:46:37.560 --> 08:46:39.319
also want to feel relaxed.

2818
08:46:42.520 --> 08:46:45.520
So I'm going to focus on my upper back.

2819
08:46:46.840 --> 08:46:50.599
So you can do the same, even if you don't

2820
08:46:50.680 --> 08:46:56.240
have any feelings of tension that obvious in your upper back.

2821
08:46:58.159 --> 08:47:03.080
You just focus on your back and the whole area

2822
08:47:03.200 --> 08:47:07.720
from the shoulder blades down to the middle of your

2823
08:47:07.759 --> 08:47:12.040
back and the spine. And with me, it's more the

2824
08:47:12.119 --> 08:47:20.400
shoulder blades are more. Yeah, that's the parts. They really.

2825
08:47:22.240 --> 08:47:28.919
Sort of given me the god that it needs to relax.

2826
08:47:29.000 --> 08:47:32.599
In the sounds gonna ask that part to relax, and

2827
08:47:32.720 --> 08:47:33.799
you can do the same.

2828
08:47:33.639 --> 08:47:46.279
Al relax out the back.

2829
08:47:58.479 --> 08:48:03.560
There's something strange happen and there, and this often happens.

2830
08:48:03.599 --> 08:48:09.680
I've been doing this for sixteen years or something, and

2831
08:48:09.880 --> 08:48:18.639
often I'm one surprised but amazed, really bad. There can

2832
08:48:18.720 --> 08:48:23.159
be a feeling. So when I was focusing.

2833
08:48:22.720 --> 08:48:25.520
On the back of my neck, my upper back.

2834
08:48:25.560 --> 08:48:30.680
Was starting to feel quite stressed and in need of attention.

2835
08:48:33.119 --> 08:48:36.240
As soon as I started talking to you about my

2836
08:48:36.360 --> 08:48:41.479
upper back and talking about, you know, getting ready to

2837
08:48:41.599 --> 08:48:46.400
ask the upper back to relax, my the back already

2838
08:48:46.479 --> 08:48:52.319
started to relax. It's almost as if it doesn't need

2839
08:48:52.360 --> 08:49:02.400
to hear the words, just needs attention, just needs to

2840
08:49:02.439 --> 08:49:14.919
be noticed. And that is something that often happens in

2841
08:49:15.759 --> 08:49:23.240
this type of situation. Is when you start to relax.

2842
08:49:24.240 --> 08:49:27.799
A couple of parts of your body, as we've done with.

2843
08:49:27.799 --> 08:49:35.400
Our hands, the eyes and the eyelids, and now back

2844
08:49:35.439 --> 08:49:40.639
of the neck, top of the bag.

2845
08:49:42.279 --> 08:49:45.680
Of the back, the rest of the body seems to

2846
08:49:45.880 --> 08:49:48.680
just take notice.

2847
08:49:50.919 --> 08:49:57.159
And decide in its own way to start relaxing.

2848
08:49:58.959 --> 08:50:04.439
Other parts of your body start to just become looser.

2849
08:50:09.159 --> 08:50:11.159
I suppose it's kind of like a bit of.

2850
08:50:11.080 --> 08:50:17.159
An avalanche, you know, the little ball starts rolling, and before.

2851
08:50:16.799 --> 08:50:18.799
You know it, the whole of your body.

2852
08:50:18.560 --> 08:50:30.759
Is completely relaxed and can't And if you focus on

2853
08:50:30.799 --> 08:50:43.200
your face, you focus on your eyes, your eyelids, your eyebrows,

2854
08:50:43.400 --> 08:50:52.439
and the muscles around your eyes. Maybe you start to

2855
08:50:52.560 --> 08:50:57.479
notice that your forehead is more relaxed than it was.

2856
08:50:59.479 --> 08:51:04.919
Maybe you face is more relaxed. I would say my

2857
08:51:05.200 --> 08:51:09.080
entire face is a lot more relaxed than it was.

2858
08:51:20.360 --> 08:51:26.200
So you're going to focus now on your shoulders again,

2859
08:51:26.400 --> 08:51:31.159
just like before. Just tell your shoulders. I mean, you

2860
08:51:31.240 --> 08:51:33.240
can't do them in the digity. You can do the

2861
08:51:33.400 --> 08:51:37.639
right shoulder and you shoulder. I just generally do both

2862
08:51:37.680 --> 08:51:42.680
at the same time. Just tell your shoulders as you

2863
08:51:42.840 --> 08:51:47.319
focus on them in your mind, focus on how I feel.

2864
08:51:48.000 --> 08:51:51.000
Maybe you can see.

2865
08:51:50.720 --> 08:51:53.680
Them in your mind's eye.

2866
08:51:55.919 --> 08:52:01.959
Just tell your shoulders to relax.

2867
08:52:39.119 --> 08:52:55.439
As nice as they relax. I do you notice, especially

2868
08:52:55.639 --> 08:53:03.919
my back is the kunit between the different parts, the back,

2869
08:53:04.319 --> 08:53:14.000
the shoulders, the neck, being all connected and being such

2870
08:53:14.759 --> 08:53:20.479
a large part of your body, it's almost hard to

2871
08:53:20.520 --> 08:53:22.200
separate them from each other.

2872
08:53:27.639 --> 08:53:29.479
And my lower back has started to.

2873
08:53:29.400 --> 08:53:30.680
Relax on the same.

2874
08:53:36.680 --> 08:53:37.959
Maybe I'm going too.

2875
08:53:37.799 --> 08:53:43.840
Slow, and that could be an issue because we will

2876
08:53:43.880 --> 08:53:50.279
go at different speeds. And the idea of the beginning

2877
08:53:50.319 --> 08:53:52.799
of this recording was for you to be able to

2878
08:53:52.919 --> 08:54:09.319
just say to yourself, relax without focusing on any particular

2879
08:54:09.479 --> 08:54:10.599
part of your body.

2880
08:54:12.799 --> 08:54:19.159
Because when you know that telling your hands to relax

2881
08:54:22.919 --> 08:54:24.360
and your hands.

2882
08:54:24.080 --> 08:54:33.000
Relax, you tell your eyelids and your eyes, the muscles

2883
08:54:33.319 --> 08:54:39.279
around your eyes, and your eyebrows to relax.

2884
08:54:42.479 --> 08:54:51.520
That they relax. You tell the back of your neck

2885
08:54:54.840 --> 08:55:11.080
to relax, and it relaxes. Until you're out back.

2886
08:55:17.560 --> 08:55:29.400
To relax and it relaxes.

2887
08:55:37.080 --> 08:55:39.040
He tell your shoulders.

2888
08:55:40.360 --> 08:56:17.240
To relax, and they relax. And you told your hands

2889
08:56:17.319 --> 08:56:20.119
to relax, they relaxed and.

2890
08:56:20.200 --> 08:56:21.840
They continued.

2891
08:56:22.919 --> 08:56:34.400
To relax. When you told your eyelids, the muscles around

2892
08:56:34.479 --> 08:56:41.439
your eyes, your eyebrows to relax, they relaxed.

2893
08:56:44.479 --> 08:56:46.360
And continued.

2894
08:56:47.279 --> 08:56:47.919
To relax.

2895
08:56:54.319 --> 08:56:57.639
When you told at the back of your neck, broke

2896
08:56:57.680 --> 08:56:59.040
us on the back of your neck.

2897
08:57:02.560 --> 08:57:14.439
And told her to relax, it relaxed and continued to relax.

2898
08:57:22.599 --> 08:57:31.720
And you told your ulpa back to relax, it relaxed

2899
08:57:32.360 --> 08:57:33.680
and continued.

2900
08:57:35.680 --> 08:57:36.319
To relax.

2901
08:57:44.639 --> 08:57:50.200
That's with your shoulders. I told your shoulders to relax

2902
08:57:50.560 --> 08:58:02.880
in your shoulders relaxed and continued to relax.

2903
08:58:08.560 --> 08:58:13.479
And it's not just that, it's.

2904
08:58:16.159 --> 08:58:20.599
But the rest of your body has also been listening

2905
08:58:22.240 --> 08:58:28.360
and no relaxation has been spreading. So from your eyes,

2906
08:58:28.720 --> 08:58:36.119
the relaxation spread to your forehead, around your face, into

2907
08:58:36.200 --> 08:58:50.080
your skin, into your jaw, into the front and sides

2908
08:58:50.159 --> 08:58:54.919
of the neck, all the way down your chest and stomach,

2909
08:59:01.799 --> 08:59:04.560
relaxed hands and shoulders.

2910
08:59:06.040 --> 08:59:08.360
Meets up through your.

2911
08:59:08.439 --> 08:59:10.639
Arms, relaxing.

2912
08:59:12.000 --> 08:59:15.639
And full arms, your upper arms.

2913
08:59:15.880 --> 08:59:34.200
Elbows, your wrists, letting you with lower bag your hips

2914
08:59:34.720 --> 08:59:42.560
but exploiting and just start to relax on, continuing even

2915
08:59:44.360 --> 08:59:55.040
comfort spreading through your legs all the way down to

2916
08:59:55.119 --> 09:00:04.520
your ankles, the tops of your feet, the sight of

2917
09:00:04.599 --> 09:00:17.080
your feet, and the bottoms of your feet relaxing into

2918
09:00:17.159 --> 09:00:24.119
your toes. Each tone relaxing.

2919
09:00:27.520 --> 09:00:31.639
Became please.

2920
09:00:44.000 --> 09:00:44.680
And if your.

2921
09:00:44.680 --> 09:01:09.520
Body relaxes more, your mind becomes slow more peaceful, to

2922
09:01:09.639 --> 09:01:11.119
the point where.

2923
09:01:13.040 --> 09:01:25.599
If you choose to forsake, you can easily do that

2924
09:01:31.279 --> 09:01:41.240
easy drift going because there's nothing going.

2925
09:01:41.119 --> 09:01:57.200
On in your mind to prays peaceful. The body your

2926
09:01:57.360 --> 09:02:32.520
teasters with that connection between your body relates in the word.

2927
09:02:33.919 --> 09:02:46.479
You say to yourself relates means that you don't need

2928
09:02:47.919 --> 09:02:50.400
to focus on just one part.

2929
09:02:52.200 --> 09:03:04.159
You can just focus on your entire body, saying.

2930
09:03:04.279 --> 09:03:20.599
The powerful word wakes and the.

2931
09:03:22.840 --> 09:03:35.919
Dose, the menia, sensations of comfort spreading throughout your body,

2932
09:03:41.279 --> 09:03:51.919
who sing and calming and the meaning every power to

2933
09:03:52.080 --> 09:03:52.639
your body.

2934
09:03:55.639 --> 09:03:58.720
Eating more.

2935
09:04:01.520 --> 09:04:20.439
Rice all you need to do now, all just.

2936
09:04:22.279 --> 09:05:02.040
Tell yourself rice eating, leaking out fool s thirty now

2937
09:05:02.279 --> 09:05:03.599
the number twenty.

2938
09:05:10.599 --> 09:05:46.840
Nineteen, eighteen, seventeen, sixteen.

2939
09:06:03.080 --> 09:06:57.040
Foot but.

2940
09:07:31.720 --> 09:07:32.319
You well.

2941
09:10:00.279 --> 09:16:50.440
Attatata yousssssssssssssssssssssssssssssssssssssss.

2942
09:16:02.279 --> 09:18:58.040
What two.

2943
09:19:06.120 --> 09:19:08.000
Counting down from ten to one.

2944
09:19:09.879 --> 09:19:22.639
Ten nine, eight, seven, six, five.

2945
09:19:24.680 --> 09:19:28.400
Four three.

2946
09:19:31.040 --> 09:19:42.040
Two one, And maybe.

2947
09:19:41.839 --> 09:19:44.760
That was a bit too quick in order to relax.

2948
09:19:46.000 --> 09:19:50.559
Maybe it's a too fast for you to notice the

2949
09:19:51.839 --> 09:19:58.680
calming of your body, maybe even a little bit of

2950
09:19:58.800 --> 09:19:59.400
pressure there.

2951
09:19:59.599 --> 09:20:02.879
Like you'll count it down from ten to one. What

2952
09:20:02.919 --> 09:20:04.239
do you expect me to do?

2953
09:20:04.559 --> 09:20:09.360
Man, expect me to stick with flop just because you're

2954
09:20:09.440 --> 09:20:10.239
counting down.

2955
09:20:15.839 --> 09:20:19.120
If you try it again, but this time I'll go

2956
09:20:19.279 --> 09:20:19.919
this slower.

2957
09:20:22.160 --> 09:20:27.000
It's time and you focus on the whole of your

2958
09:20:27.040 --> 09:20:30.480
body before we focus on your legs.

2959
09:20:32.959 --> 09:20:43.199
Just notice how your body does start to feel more relaxed.

2960
09:20:49.319 --> 09:21:42.480
Every number that I count down ten nine, eight, seven, six, five, four.

2961
09:21:49.680 --> 09:22:41.120
Three two one, you just notice how how you feel, generally,

2962
09:22:41.559 --> 09:22:55.879
how your body feels. It's not necessarily even about counting

2963
09:22:56.000 --> 09:23:04.559
down from ten to one. It's that space that you have, that.

2964
09:23:07.120 --> 09:23:26.879
Space between being active physically or mentally, just you know,

2965
09:23:27.639 --> 09:23:32.839
sitting or lying down, just being there, not doing anything,

2966
09:23:33.040 --> 09:23:37.760
not saying anything, not in deeding to think about anything.

2967
09:23:39.599 --> 09:23:43.279
So it opens up a space, you know, a bit

2968
09:23:43.319 --> 09:23:54.040
of a space, the gap. And the more I cam

2969
09:23:54.199 --> 09:23:58.760
down for the tental work, the bigger that gap becomes.

2970
09:24:01.800 --> 09:24:08.160
So there's that gap of calmness, of comfort and relaxation.

2971
09:24:14.120 --> 09:24:22.040
It's a nice feeling, and it moves.

2972
09:24:23.199 --> 09:24:33.120
Those stresses or discomforts physically or emotionally, moves them away,

2973
09:24:39.919 --> 09:24:40.879
allows you.

2974
09:24:43.559 --> 09:24:44.080
To just.

2975
09:24:47.080 --> 09:24:47.720
Slow down.

2976
09:24:51.319 --> 09:24:53.800
So I'm going to count again from ten down to one,

2977
09:24:54.239 --> 09:25:04.440
and notice that gap widening, the gap, And as it widens,

2978
09:25:04.519 --> 09:25:10.400
it's almost like that the stress and attention falls into

2979
09:25:10.519 --> 09:25:10.879
the gap.

2980
09:25:24.360 --> 09:25:36.319
It gives you that distance, that space. Now ten.

2981
09:25:40.680 --> 09:27:25.839
Nine, eight, seven, six, five four three, Why.

2982
09:27:37.559 --> 09:27:38.279
How did you feel?

2983
09:27:40.319 --> 09:27:41.639
How do you feel.

2984
09:27:43.519 --> 09:27:43.680
Now?

2985
09:27:56.440 --> 09:28:09.400
Can you notice do you feeling calm? Do you feeling.

2986
09:28:11.400 --> 09:28:38.839
More relaxed as we're now focus on your legs. That's

2987
09:28:39.000 --> 09:28:39.480
your legs.

2988
09:28:55.519 --> 09:28:58.919
You're just gonna start with focusing.

2989
09:28:59.120 --> 09:29:00.319
One your eyes.

2990
09:29:15.199 --> 09:29:19.480
Of course, it's not the most exciting thing to be doing,

2991
09:29:20.239 --> 09:29:26.639
because I'm sure like most of your body is not.

2992
09:29:26.720 --> 09:29:38.879
I'm not going on right now, just focusing on the

2993
09:29:39.040 --> 09:29:45.080
hole of your thighs, the tops of your thighs, the

2994
09:29:45.400 --> 09:29:51.919
sides of your thighs, the bottoms of your thighs, the

2995
09:29:52.120 --> 09:29:57.599
outer thighes and inner thighs, basically the hole of your

2996
09:29:57.720 --> 09:29:59.000
fire that leads.

2997
09:29:59.720 --> 09:30:00.839
Into your head.

2998
09:30:04.639 --> 09:30:09.959
And it goes down to your knee joint.

2999
09:30:15.160 --> 09:30:16.440
Now this is a big area.

3000
09:30:20.959 --> 09:30:26.599
It's a very heavy area. Face wrong, probably the strongest

3001
09:30:27.599 --> 09:30:40.760
muscles in your body or in your thighs. But I

3002
09:30:40.879 --> 09:30:41.519
don't think we.

3003
09:30:43.279 --> 09:30:55.839
Perhaps will give enough attention to ad fives. Perhaps we

3004
09:30:56.000 --> 09:31:06.639
don't knowledge how important to our thighs are to our lives,

3005
09:31:18.160 --> 09:31:22.720
how much they actually do to us.

3006
09:31:26.519 --> 09:31:37.199
All our lives, and it may seem is that really weird?

3007
09:31:40.239 --> 09:31:46.400
I think that all of our body parts, especially our eyes,

3008
09:31:47.400 --> 09:31:48.800
need some TLC.

3009
09:31:52.120 --> 09:31:53.239
I love sh.

3010
09:32:01.440 --> 09:32:14.040
Acknowledgement, Thank you gratitude for what advice do for us.

3011
09:32:20.599 --> 09:32:25.879
And I know this may sound that this strange, and

3012
09:32:26.000 --> 09:32:29.000
maybe you think, why am I sure how I should

3013
09:32:29.000 --> 09:32:33.879
be able in the garden hugging a tree or something. Oh,

3014
09:32:38.040 --> 09:32:40.319
it's hard to set a microphone up on a tree.

3015
09:32:41.360 --> 09:32:44.000
That's why I'm doing splors. Otherwise I would be outside

3016
09:32:44.120 --> 09:32:47.559
hugging a tree. Now I can't see the television from

3017
09:32:47.599 --> 09:32:58.480
the tree. You move down to your knees, getting.

3018
09:32:58.480 --> 09:33:05.839
Such an important part art, And I think we don't

3019
09:33:05.959 --> 09:33:09.519
necessarily want to speak to myself here.

3020
09:33:12.000 --> 09:33:14.480
I don't necessarily appreciate.

3021
09:33:15.559 --> 09:33:20.680
All that my needs do for me until I have

3022
09:33:20.800 --> 09:33:26.040
a problem with my need occasion me either I can

3023
09:33:26.040 --> 09:33:31.639
I bash it or it's aching for some reason. It's

3024
09:33:31.879 --> 09:33:34.120
then that I realize.

3025
09:33:34.720 --> 09:33:35.839
How much it does.

3026
09:33:37.480 --> 09:33:41.720
You know, the benefit I've been able to use my legs.

3027
09:33:43.239 --> 09:33:46.040
Without in kind of.

3028
09:33:46.160 --> 09:33:54.480
Physical discomfort is a beautiful thing that's possibly not appreciated

3029
09:33:54.680 --> 09:34:06.239
until it's temporarily removed. Now that's comfort. Don't you focus

3030
09:34:06.319 --> 09:34:14.160
on your regardless of how your needs and feel, you

3031
09:34:14.279 --> 09:34:18.400
can have that sense of gratitude.

3032
09:34:19.120 --> 09:34:22.199
And love to your needs all they do here.

3033
09:34:32.800 --> 09:34:36.800
You can still have that attention your addies. If you

3034
09:34:37.000 --> 09:34:38.720
notice how your fies.

3035
09:34:38.480 --> 09:34:44.519
Feel, maybe you noticed that they are.

3036
09:34:46.160 --> 09:35:02.480
Relaxing more deeply as you focus now on the bottoms

3037
09:35:02.519 --> 09:35:06.879
of your legs, the shins and your card bottles, or

3038
09:35:06.959 --> 09:35:14.599
the bones between your knees, you know, think incorporates and

3039
09:35:14.680 --> 09:35:27.040
the course your ankles so important in anyone's head, even

3040
09:35:27.480 --> 09:35:30.239
like the slightest sprain of an ankle.

3041
09:35:31.199 --> 09:35:32.319
Who knows how.

3042
09:35:33.879 --> 09:35:37.120
How much we take our end.

3043
09:35:37.000 --> 09:35:45.239
Course of the granted, And it's kind of strange in

3044
09:35:45.319 --> 09:35:46.360
a way when you think that.

3045
09:35:48.919 --> 09:35:51.360
You know, logically, our wrists.

3046
09:35:51.160 --> 09:35:53.959
Are a lot of femer than the rest of our arms,

3047
09:35:55.160 --> 09:35:58.639
which is okay, it doesn't I can't see any problem

3048
09:35:58.680 --> 09:36:01.720
with that, you know, just picking stuff up.

3049
09:36:03.319 --> 09:36:04.760
Back ankles.

3050
09:36:05.760 --> 09:36:15.959
There so much thinner than the rest of our legs, and.

3051
09:36:16.080 --> 09:36:19.919
From that visits perspective, logical.

3052
09:36:19.599 --> 09:36:23.239
Even it doesn't really make sense for all this.

3053
09:36:23.440 --> 09:36:32.239
Weight would ultimately be resting on your ankles then leading

3054
09:36:32.319 --> 09:36:45.120
to your feet at a thin area, a thin bo Yeah,

3055
09:36:45.199 --> 09:36:47.040
it does so much great work.

3056
09:36:49.199 --> 09:36:54.000
Supports us, supports our body for a lifetime.

3057
09:36:58.199 --> 09:37:07.720
Helps us to balance, It helps you to get around,

3058
09:37:07.879 --> 09:37:22.080
to be mobile. It's the car muscles, of course, well

3059
09:37:22.120 --> 09:37:25.239
man stronger. I couldn't see the point of craft muscles.

3060
09:37:26.000 --> 09:37:26.839
I didn't seem to do.

3061
09:37:26.879 --> 09:37:32.879
Anything Okay, if I walked around on tiptoes, then what

3062
09:37:33.040 --> 09:37:34.440
cloft muscles get some work.

3063
09:37:35.839 --> 09:37:37.160
But of course that's about true.

3064
09:37:37.319 --> 09:37:42.120
The calf muscles are being used whenever we use their legs.

3065
09:37:47.480 --> 09:37:48.800
And your shines.

3066
09:37:51.639 --> 09:37:52.919
There to protect.

3067
09:37:54.559 --> 09:37:55.720
Your lower legs.

3068
09:37:59.680 --> 09:38:04.279
Shake do not weigh at most is a protector for

3069
09:38:04.400 --> 09:38:15.519
the boy, leading of course to your ankles.

3070
09:38:18.959 --> 09:38:19.599
In your feet.

3071
09:38:24.400 --> 09:38:26.319
I'm not going to focus on your feet. I'm just

3072
09:38:26.400 --> 09:38:32.559
going to focus on the legs. And I realize and

3073
09:38:32.720 --> 09:38:34.599
now that I've mentioned your feet, your.

3074
09:38:34.519 --> 09:38:38.639
Cookie the decision on them anyway, So maybe I.

3075
09:38:38.680 --> 09:38:44.879
Should focus on your feet a little bit. You can

3076
09:38:45.000 --> 09:38:50.040
have them in your awareness the same as you have

3077
09:38:50.279 --> 09:38:54.080
your thighs in your awareness, even though we haven't been

3078
09:38:54.239 --> 09:38:57.599
focusing on your fives a few minutes.

3079
09:38:59.720 --> 09:39:00.879
Both see on your.

3080
09:39:01.279 --> 09:39:10.519
Ankles, they's do that sensation of.

3081
09:39:13.680 --> 09:39:26.480
Comforts in your thighs? When is that numens energy?

3082
09:39:28.559 --> 09:39:30.360
Because it dies hold.

3083
09:39:32.080 --> 09:39:33.720
Lots of different sensations.

3084
09:39:35.199 --> 09:39:39.720
Of course, there's the muscles, the bakstrong.

3085
09:39:38.839 --> 09:39:51.160
Muscles that we have in our eyes. But the skin.

3086
09:39:52.760 --> 09:39:57.239
On the outside of the pies, as in the outside

3087
09:39:57.279 --> 09:39:59.319
of all of al goody.

3088
09:40:00.120 --> 09:40:12.199
If you very sensitive sensitive to the term sensitive to temperature.

3089
09:40:18.279 --> 09:40:25.720
An inside your thies bones, there's the muscle.

3090
09:40:25.599 --> 09:40:28.120
There's the blood, vessels, the art trees.

3091
09:40:29.680 --> 09:40:39.599
All this stuff inside your thighs. I's sometimes it'd.

3092
09:40:39.440 --> 09:40:43.519
Be nice if you could actually put your fingers inside

3093
09:40:43.599 --> 09:40:50.160
your eyes and you can message on the outside of

3094
09:40:50.199 --> 09:40:53.879
the course, I have to get deep into the muscles

3095
09:40:54.919 --> 09:40:55.559
to be able to just.

3096
09:40:55.839 --> 09:41:01.800
Less side inside your eyes, as in the bones of.

3097
09:41:01.919 --> 09:41:02.559
Your leg.

3098
09:41:04.559 --> 09:41:15.000
Beside the veins and jumply healing advice.

3099
09:41:18.360 --> 09:41:19.919
And getting down.

3100
09:41:21.760 --> 09:41:26.800
Message inside your nas It's a message of the whales,

3101
09:41:27.800 --> 09:41:35.120
but with healing finatives, spreading that healing energy deeper into.

3102
09:41:34.959 --> 09:41:44.559
The choice the means, of course of the back of

3103
09:41:44.800 --> 09:41:46.760
your You need.

3104
09:41:46.800 --> 09:41:48.639
An inside crease.

3105
09:41:49.360 --> 09:41:50.839
When you need is.

3106
09:41:52.480 --> 09:41:54.120
It's really sense here.

3107
09:41:56.160 --> 09:41:56.599
Mm hmm.

3108
09:41:57.120 --> 09:42:02.480
It's very nice and strongly. That might be because it's

3109
09:42:02.519 --> 09:42:07.919
a mean it's not really touched bail. It's almost like

3110
09:42:08.040 --> 09:42:15.040
if you didn't can't a grease leg It's almost.

3111
09:42:16.879 --> 09:42:21.959
But your partner has a sensitivity, which that would be

3112
09:42:22.160 --> 09:42:41.279
different because it's protected by your legs. People imagine putting

3113
09:42:42.480 --> 09:42:44.519
things into that grease.

3114
09:42:45.040 --> 09:42:53.160
On your legs, or will give a towel the legs.

3115
09:42:53.879 --> 09:42:56.120
You can just mess autriting the tips.

3116
09:42:57.440 --> 09:42:58.959
I's not how the tips going.

3117
09:42:59.040 --> 09:43:09.519
On inside message the muscle tissue. You can of course

3118
09:43:09.639 --> 09:43:11.040
field a.

3119
09:43:11.160 --> 09:43:13.279
B means.

3120
09:43:14.519 --> 09:43:16.279
Evil tips.

3121
09:43:23.760 --> 09:43:25.160
We should go down.

3122
09:43:27.800 --> 09:43:30.720
Two card bottles. And that's the part I'd like to

3123
09:43:30.720 --> 09:43:33.199
be able to really do.

3124
09:43:33.400 --> 09:43:39.319
My boy tips the inside like card bustles, a message

3125
09:43:39.360 --> 09:43:45.199
and a single tissue that as.

3126
09:43:46.720 --> 09:43:49.040
Evil every parts.

3127
09:43:54.519 --> 09:43:54.879
You do.

3128
09:43:55.040 --> 09:44:03.400
My saying shills and that's give me striking the guns?

3129
09:44:05.239 --> 09:44:11.480
Can we strikeing sing a mocking way because it deserves

3130
09:44:11.559 --> 09:44:17.199
to be treated. There's the precious ways.

3131
09:44:16.879 --> 09:44:17.360
That they are.

3132
09:44:18.919 --> 09:44:22.879
But makes are so precious because you have ps of

3133
09:44:22.959 --> 09:44:40.680
that body and the precious of any true Okay, start to.

3134
09:44:42.239 --> 09:44:47.879
Think about it. Makes in this way.

3135
09:44:52.400 --> 09:44:55.760
Can change your perspecting.

3136
09:44:58.080 --> 09:45:03.919
That sound. Let's seemed to start.

3137
09:45:10.080 --> 09:45:10.360
Show.

3138
09:45:16.879 --> 09:45:31.000
Let's be also things. Let's start the souls. Let's speak,

3139
09:45:37.639 --> 09:45:40.919
mister shoe, how much.

3140
09:45:45.040 --> 09:46:00.279
H h.

3141
09:46:03.919 --> 09:46:06.800
The strength of yours.

3142
09:46:09.040 --> 09:46:14.000
Speaking out in what's to do? Man?

3143
09:46:15.160 --> 09:46:21.879
Why see.

3144
09:46:22.400 --> 09:46:22.680
Said?

3145
09:46:27.160 --> 09:46:41.199
That's amazing than because of the deep.

3146
09:46:46.919 --> 09:46:53.760
Also one of the s who ain't you are.

3147
09:46:55.160 --> 09:46:56.760
Become a deep stony.

3148
09:47:00.519 --> 09:47:24.440
Yes I do, Oh god, you don't sleep.

3149
09:47:29.239 --> 09:47:29.879
The movie