April 16, 2025

(no music) (10 hours) Whisper Wednesday | Let me bore you to sleep #1330 | 16th April 2025

(no music) (10 hours) Whisper Wednesday | Let me bore you to sleep #1330 | 16th April 2025
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WEBVTT

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Hello and welcome. Welcome to Whisper Wednesday. This is let

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me buy you to sleep. My name's Jason Newland and

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my website is Jasonnewland dot Come. Hey. Yeah. Is five

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fifty eight a m. On Wednesday, sixteenth of April two

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thousand and twenty five of literally just going out of bed,

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probably seven minutes ago, just came in. Turn the equipment on.

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It takes a little bit longer as I've got older.

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You know, used to just be a little dancing equipment

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and be ready, but no, I have to sort of

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have some music playing and a right what we're doing it?

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Turning the music on, turning equipment on. Okay, yesterday all

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my troubles. It was a really it was an exceptionally

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good day stats wise. I don't know why. I'm not complaining,

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but it was one of the probably the top days

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I've had, yeah, in a long time. Again, I don't

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know why. By so, did I say please only listen

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when you can safely close up eyes? Mm hmmm hm.

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Oh well.

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Yeah, okay, let me have a look. I'm just gonna

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look at the my I have got a Facebook group

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called Jason new Lands Boring Group, which you're welcome to

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join latest messages or post Ben posts. Can't wait till tomorrow.

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Favorite day of the week whisper Wednesday. Yay. So here

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we are Ben again. Here we are. Also on my

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website Jasonnewland dot com. I now have a at the

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top of the page, or isn't it an an individual

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page you can click on where you can ask questions

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for the next Q and A Friday's basically just co

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to the websites. At the top it says ask me anything,

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Q and A Friday submission. There's also a page on

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its own called Q and A Friday Questions. I've also

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posted I've got a page a separate page requested recordings,

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which gives you a lot. Well, I think all the

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ones I could find, what was it about twenty twenty

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five different recordings that were requested. There's probably some more

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out there that I just need to sort out the

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harm I'll wake up in a minute. I've already had

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three questions already sent to me from the website, so

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that's good. At least I know it's working. And I

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won't read you out the questions. I'll you send them

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and Maria and Georgie, so thank you Anne, Maria and

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Georgie for your questions. I will answer them on Friday's

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Q and a Friday answer. She said a question on Monday,

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Maria Tuesday, and Georgie was jan I was also yesterday

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as well. I didn't see that till this morning and

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also got a request whereas it Okay, my is from Maria.

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I think it's the same, yeah, same Maria right did

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day to day. I'm going to look at that. I

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read that through later. Oh. I have to be careful

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because it when it's a question, you know, like a question,

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but blah blah, I can't even speak when it is

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a letter said to me. I try not just to

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read it out because it might be personal. I have

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personal information in it and I don't want to I'm

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writing to you. Firstly, thank you for The Boy You

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let Me bore you to sleep podcasts, as well as

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The Boy Your Pain Away Once. They are brilliant and

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work very well for me. I like the way the

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Pain podcast helped distract with conic pain symptoms as I

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have both sayatica okay. Secondly, please can I request to recording.

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I'm a drummer and recently have been feeling it Okay,

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someone looking to relax more at kicks and enjoy the performance.

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I can't. Of course, it got an important kick on

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the twenty seventh of April. Right. I will look to

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do something there for you, Maria.

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I just need to.

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I need to set up a different what'd you call

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it folder in my in my email for require gests.

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But's a go'll do that. I will do that another time,

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but I won't forget that, so I will maybe look

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at doing that soon. To have a YouTube channel at

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Jason Newland. And now I have my YouTube channel connected

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to my podcast, my audio podcasts. Every time I make

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a new recording or six versions I submitted to go

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onto YouTube. And it just means basically, YouTube is just

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another place where you can listen to all of my

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own recordings. I mean YouTube do have podcasts now, not

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audio podcasts.

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So this is this, you know.

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A section for dow and this is what that is

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the actual the name of the podcast because it's a

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separate podcast that's only going a YouTube and it's Relax

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and Sleep with Jason Newland. But this one hundred and

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twenty seven recordings uploaded so far, but they're videos, but

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their videos of audios, if that makes sense. And yeah,

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the only ones that are not actually ready available to

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listen to are the two recordings from yesterday. Because I

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realized I was getting so far behind with them, I

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just let them all be released straight away and then

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I kind of get my head around it. I think

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it's it's not necessarily how some people on the YouTube

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channel want my stuff to be. It seems like this

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seems like a good way to make sure that everybody

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gets this is another opportunity to listen to my stuff.

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So yeah, I can't even know what I'm trying to say,

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but I'm not sure. No what I'm gonna do next.

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I'm going to look at the newspapers. I don't normally

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do this, mh. So let me have a look. Wow,

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it's noise.

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Let's how I look at the the newspapers or shall

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I think maybe I won't national news?

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Oh?

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Okay again, let's go to the Star. That's about They

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don't have the Sunday spot. I wonder your fair paper

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is inside? Okay? So basically the front page is a

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Desco radca in case at Daily Star Wednesday, April a sixteen,

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twenty twenty five pence and it says underneath proud to

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love animals, and underneath a huge picture of a joint

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of beef on a play on a dinner play I

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on a you know, Easter Proud to love animals. It

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just seemed weird, just tickled me a bit. And the

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next one, the next page is chicken salmon, whole lamb,

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large beef joint. Yeah, and then the next page this

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is blimey. The next page is another big I think,

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This is lad I think. And then the next page

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is a big advert for chocolate Easter eggs. Now we've

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got the actual the ancient newspaper. Ah, blimy. What they

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were on Earth? I don't know. They're talking about Jesus' body,

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found empyramid of Gezer. Okay, it's just missed some of

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that stuff out wages up. Okays A look, Danny's a

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morning person and loves getting up super early to make

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everyone a nice Brecky the twenty six year old London

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has said, you can't be a full English and a

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lovely cap of day. Well it might not be Friday yet,

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but you're certainly wet our appetites. So then the underneath

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I want to be one of our fabulous Daily Star

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Paytreon girls send your bikini pictured Ginny Genie Savage at

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Yago dot co dot uk. That says something when mentioned

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she's still using you. This is a professional person connected

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to her webs to it. I mean, the newspaper has

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its own website. Why isn't it page three ads the

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Daily Style dot com. How's strange? There's nothing nice school.

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I still use a hot mail, so I'm just as

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our day. I don't know if there's any up to

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date emails anymore. It's all kind of quite old, isn't it.

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Edgshearan says Quentin Darrantino is an inspiration for his career. Okay,

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I'm trying to think with a connection, although you know what,

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bear with me, do you know what? I don't know? Seriously,

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just just let me let me get this out without laughing.

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I reckon it's cheering. Could be quite good in a

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Quintin Darantina movie. That's why I think. I reckon if

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anyone can turn him into yeah, I did that. I

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think Quentin Tarantina could. I can see it be a

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good actor. Apparently, his his plan is to release he

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had a limited number of albums The singer thirty four

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plans to record only three more solo albums to mirror

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the iconic filmmaker sixty two Rights Today, who failed to

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make the same number of movies. He said, I wanted

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to do ten. I am kind of a bit obsessed

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with Tarantino. I heard that he was doing ten films,

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so I want to do ten. I don't is that

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how many films Tarantino has done? Ten films. I kind

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of lost track of Tarantino. I mean, I didn't have

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on a tracker. I'm just saying I'm not following them around,

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so I'm like, oh god, you know, an aerial drone

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looking down at him right now. Not got him on

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my screen or anything. No, I just I don't I

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liked this early stuff. I even like some of his

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older stuff, but there's a few things in the middles

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that I didn't quite like. Jackie Brown didn't quite hit

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with me, and the German one I didn't. I don't know.

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With Prepare, I'm sure it's really good, but I just

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didn't quite didn't quite resonate. I never got to see it.

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I just I don't know. I don't know why. But

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then the hateful A I think it is great, really

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really like that.

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But at the.

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Same time, once you know was it's kind of a

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good twist. Once you know the twist, it kind of

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doesn't work to watch it anymore. It's a bit like

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the Sixth Sense. Sixth sense is it and m H,

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I see it, I see ghosts or whatever it's called

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that one, and unusual suspects like once you know, who's

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kind of I don't know. I watched the Sixth Sense

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just to watch it to see if m H. If

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it worked it does that make sense? So I watched

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it a second time and I wanted to see if

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there's anyway he moved anything. Did he you know, did

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he move anything so that his wife? I don't spoil it.

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I mean, yeah, I don' want to spoil the movie.

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It's only been thirty years and he's body been too

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soon to spoil it. Although I'm not going to spoil

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it just in case someone doesn't watched, it's worth watching

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if you don't know. If you don't know, didn't watch it.

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David Madill said he has no idea. He had no

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idea Pepa Pig's mum was going to become pregnant despite

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his wife playing the role. I think they're running out

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of stories. The comic sixty has been married to extras

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Marwena Banks since twoy seventeen. Told Powell Frank Skinner's podcast

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Frank Off the Radio. I was at my computer en

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a newser Look came up saying Mummy Peak was pregnant.

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That was the first I'd heard of it. She hadn't

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told me a kay. Robbie Williams overdid it with the

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tanning lotion and ended up orange. So now we know how? Okay,

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I say, what causes that? The Angel star posting the

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video on Instagram showing how he had gone four orange. Okay,

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I'm not going to read this out. He later wrote,

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I didn't notice a day I changed from the former

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m hm hm okay, making fun of Michael Lambdon from

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My Way to Heaven. How dare you do that? Robin?

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You know his act. Your name is Robin Williams, but

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you know that someone else called Robin Williams. So he

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changed his name to Robbie. He probably went all over

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his school called Robin. I wonder if he did that.

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He's younger than me, I think mildly, so he was

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in his early fifties, which means he probably would have

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got called he would have held people showering nan to

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him if his name is Robin Williams. In junior school,

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who kids are so well? I usedtart this thing where

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oh what was his name? Grangel? Yeah, Grainew. There was

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this kid called Roland, and there's this little girl that

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I don't know why they had to do this, but

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every every time she spoke to him, she'd say his

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name about seventeen times. Good morning, Roland, how are you today, Roland?

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He's a lovely day, Roland. I've just dropped my bed, Rowland.

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I keep saying your name, Roland, Roland. And he did

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this continuously. I don't know why. I think he might

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have been living on his own or something. It was

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quite a big scene in the TV show crain Shell

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used to be. I don't think it's on anyways. It

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used to be a really, really popular kids show. I

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watched it. It doesn't it's not way its popular because

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I watched it. I just watched it all the way through.

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I don't mean from the beginning to the end, but

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I think I watched it to the end of this series,

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like till the end of when they stopped doing it,

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but might not have done it depends. Yeah, I'm not sure. Anyway,

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there's this scene any afternoon where this girl is Hatti

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or forget her name, and she's saying, Roland, Roland, I

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want to help you roll and so literally said it

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like three times in one sentence. What did I get

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the next day? So I thought it was very clever

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to say, but shout out.

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In in the classroom when it was quiet as well,

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00:26:26.000 --> 00:26:30.599
new Land, new Land, I want to help you Newland.

236
00:26:32.480 --> 00:26:38.000
And it kind of stuck for a little while, and

237
00:26:38.119 --> 00:26:42.200
people were like, born in Newland, how you doing new Land?

238
00:26:43.160 --> 00:26:46.079
I want to help you Newland, and they just follow

239
00:26:46.160 --> 00:26:57.440
me around. It didn't last long, but I mean, I

240
00:26:57.480 --> 00:27:06.279
suppose on one level it's nice after the attention. Maybe

241
00:27:06.519 --> 00:27:10.680
I don't know. I can't remember. I'm not I don't

242
00:27:10.680 --> 00:27:16.160
remember how needy I was back then. I probably was

243
00:27:16.799 --> 00:27:28.759
a little bit. God my neighbor, okay, I'm just gonna

244
00:27:28.759 --> 00:27:39.599
moan it. My neighbor phoned me up two minutes to

245
00:27:39.680 --> 00:27:46.240
ten yesterday evening, right two minutes to ten. So he's

246
00:27:46.279 --> 00:27:49.400
an elderly man. So I'm thinking, I hope he's okay.

247
00:27:50.480 --> 00:27:54.799
I'm watching Big Brother. It's an eviction night, so I've

248
00:27:54.799 --> 00:28:00.799
got the TV and i'm watching it live. If it's

249
00:28:00.880 --> 00:28:03.240
just a general show, i'll watch you the night after

250
00:28:03.480 --> 00:28:07.799
on playback. This is live fictions. I'm watching it. He

251
00:28:07.920 --> 00:28:16.799
phones up and I said, you're okay. He said yeah,

252
00:28:16.880 --> 00:28:21.359
and he started saying something about mccari. I said, have

253
00:28:21.480 --> 00:28:25.759
you phoned me up to talk about golf? He said yeah.

254
00:28:25.960 --> 00:28:33.079
I said I'm watching Big Brother and he said okay

255
00:28:33.400 --> 00:28:42.160
and carried on talking around the cough. Now I haven't

256
00:28:42.160 --> 00:28:46.279
really laid down in law with him. There's not many

257
00:28:46.359 --> 00:28:52.519
things that I won't be disturbed for. Making recordings is

258
00:28:52.799 --> 00:28:57.079
like an obvious one. But I get disturbed constantly when

259
00:28:57.079 --> 00:29:00.240
I do this. So this is one of those things.

260
00:29:02.839 --> 00:29:08.599
Boxing and Big Brother two things I don't ask for much.

261
00:29:09.599 --> 00:29:13.960
Just don't disturb me during that time. And the only

262
00:29:14.039 --> 00:29:18.039
reason I answered the phone is like a little mute anyway,

263
00:29:18.640 --> 00:29:22.119
it's just making sure he's okay, just calling me at

264
00:29:22.160 --> 00:29:30.200
ten o'clock when I'm normally in bed. Anyway, it's just

265
00:29:30.319 --> 00:29:35.759
checking is okay. And he wouldn't get off the phone. Well, yeah,

266
00:29:35.799 --> 00:29:38.319
it's just he's a joke about what. I don't know

267
00:29:38.319 --> 00:29:41.759
what it was I was something that charity. I said,

268
00:29:42.240 --> 00:29:47.559
I'm watching Big Brother and I said, I'm god go,

269
00:29:48.839 --> 00:29:51.759
I'll speak to you tomorrow, and he wouldn't get off

270
00:29:51.759 --> 00:30:03.279
the phone. I was just like, really, wow, it's I've

271
00:30:03.319 --> 00:30:07.039
weighed all day for this, all day for the eviction.

272
00:30:08.960 --> 00:30:12.400
I'm talking on them, I'm texting to my friend isn't

273
00:30:12.440 --> 00:30:16.000
a Big Brother fan, and we're just talking about who

274
00:30:16.039 --> 00:30:19.200
we can, things gonna go. And you know, it's our

275
00:30:19.279 --> 00:30:24.200
little time together, which is an interest that we both

276
00:30:24.240 --> 00:30:32.960
have shared for many, many years, and it's kind of

277
00:30:33.000 --> 00:30:36.759
turned into my Big Brother friend. Really kind of the

278
00:30:36.759 --> 00:30:41.319
only time we really communicate regularly is during Big Brother.

279
00:30:42.279 --> 00:30:45.720
It's true, don't hardly speak to each other the rest

280
00:30:45.720 --> 00:30:52.119
of the year, but when Big Brother's on every eviction night,

281
00:30:53.920 --> 00:30:58.480
we're talking all time for it and usually iPhone her

282
00:30:58.559 --> 00:31:03.319
or she phoned me during the end. But during the adverts,

283
00:31:07.680 --> 00:31:19.960
oh man, I've never been so angry. I can right,

284
00:31:20.079 --> 00:31:32.240
I'm just doing to look okay.

285
00:31:31.640 --> 00:31:32.240
What is this?

286
00:31:36.039 --> 00:31:42.279
Rights Bunnies Buyers Banned Pets at Home is temporarily banning

287
00:31:42.279 --> 00:31:49.400
people from buying rabbits during the Easter weekend. Why I

288
00:31:49.440 --> 00:31:53.319
didn't even I did not know that Pets at Home

289
00:31:53.640 --> 00:32:01.160
sold animals from April eighteen, twenty one, twenty first none

290
00:32:01.160 --> 00:32:04.440
of its four hundred ucake dollars will allow customers to

291
00:32:04.480 --> 00:32:09.519
buy or adopt bunnies. Bosses, so many folk impulsively give

292
00:32:09.599 --> 00:32:15.160
the pets as seasonal gifts without fully understanding the commitment

293
00:32:16.519 --> 00:32:23.559
a pet's own. Spokes persons said, every year we temporarily

294
00:32:24.559 --> 00:32:30.640
hold rabbit sails over the Easter weekend. Rabbits make wonderful bets,

295
00:32:30.680 --> 00:32:36.000
but they have complex needs in concluding special dietary and

296
00:32:36.279 --> 00:32:45.240
environment requirements. Fair enough, I can't believe or rip it

297
00:32:45.359 --> 00:32:54.119
all out. So Lance Arides had a bit of brain.

298
00:32:57.000 --> 00:33:01.920
One of my bosses from decades too, always used to

299
00:33:02.000 --> 00:33:06.319
go to lands or with his family in I think

300
00:33:06.440 --> 00:33:11.920
like January time, and I never really knew what it is,

301
00:33:11.960 --> 00:33:15.240
but it's like, isn't it like a rock in Spain?

302
00:33:19.400 --> 00:33:28.160
H get away, search and be to escape rain. That's

303
00:33:28.359 --> 00:33:32.599
rain here yesterday It wasn't a lot, just a bit

304
00:33:32.599 --> 00:33:38.759
of rain, not a lot, though I thought we were

305
00:33:38.839 --> 00:33:45.079
going to get a lot, but we didn't. That was weird.

306
00:33:45.160 --> 00:33:50.039
This time of the year, it's quite often really nice

307
00:33:50.079 --> 00:33:55.920
and early in the morning, blue sky, maybe been sun.

308
00:33:57.640 --> 00:34:02.559
I mean, it's it's not sunny, sunny because it's the

309
00:34:02.559 --> 00:34:07.079
beginning of the day, but it's blue sky. And then

310
00:34:07.160 --> 00:34:09.440
look out there again in three hours and it might

311
00:34:10.280 --> 00:34:14.639
it might still be a blue sky. That wasn't really

312
00:34:14.679 --> 00:34:21.840
a very thought out sentence, was it. Really? It wasn't

313
00:34:21.880 --> 00:34:26.559
really an argument. His blue sky now and there might

314
00:34:26.599 --> 00:34:31.079
still be a blue sky in five hours time. Yeah,

315
00:34:31.239 --> 00:34:34.320
that was kind of a bit pointless. But it might

316
00:34:34.400 --> 00:34:40.519
also not be. There might be squirrels running up the tree.

317
00:34:40.719 --> 00:34:49.039
There might be lots of things. Holidaymakers. Tony Moran an

318
00:34:49.239 --> 00:34:56.800
pros drowns his sorrows as he as his dream family

319
00:34:56.880 --> 00:35:02.440
troop taker pattering from flow said the lands Alati, the

320
00:35:02.440 --> 00:35:08.719
thirty seven year old wife of Francesca and two kids,

321
00:35:08.840 --> 00:35:12.039
hoped to lap up a week of sun on the

322
00:35:12.159 --> 00:35:18.960
Canary Islands about four days into the Devon family's break.

323
00:35:19.559 --> 00:35:24.239
They had so much information into these sentences. Thirty seven,

324
00:35:24.440 --> 00:35:33.760
his wife, his two kids, blind me. Tony said, the

325
00:35:33.800 --> 00:35:36.880
flooding goals or electrics to go after the tilts didn't

326
00:35:36.880 --> 00:35:41.599
work and we were unable to wash. We call that

327
00:35:41.760 --> 00:35:47.719
water and they flew back just as ray and returned

328
00:35:47.760 --> 00:35:54.920
to the UK. Yeah, it is. I mean, it's an

329
00:35:54.960 --> 00:36:01.800
old saying, isn't it. Aprains, Ah said very well, the

330
00:36:01.960 --> 00:36:08.280
soft drains are April are over. The soft drains of

331
00:36:08.360 --> 00:36:12.599
April are over. So that's it. April is well known

332
00:36:12.639 --> 00:36:20.559
for being a rain rainy time. But I guess not

333
00:36:20.679 --> 00:36:33.400
if you're in Generave, I suppose it's gonna be. I

334
00:36:33.400 --> 00:36:36.519
I've never really I mean, I've not been to tener

335
00:36:36.559 --> 00:36:38.119
if I have been to Spain.

336
00:36:44.039 --> 00:36:44.840
Oh this is good.

337
00:36:44.920 --> 00:36:51.119
I like this top do egg blunder. Two thieves were

338
00:36:51.199 --> 00:36:55.199
caught one CCTV stealing one hundred pounds of Easter eggs

339
00:36:55.239 --> 00:37:01.440
from Desco before getting trapped. Jordan King, twenty eight of

340
00:37:01.519 --> 00:37:07.440
no fixed address, was seen with the sweet treats left

341
00:37:07.920 --> 00:37:12.400
before we finally run out of the store in Radford, Knots.

342
00:37:13.800 --> 00:37:16.599
He admitted three counts of fifth and was jailed for

343
00:37:16.639 --> 00:37:25.719
eight weeks by Nottingham Magistrates. Police are hunting his accomplice.

344
00:37:29.960 --> 00:37:37.159
Let's see, this is such hunting. There's a man there's

345
00:37:37.199 --> 00:37:40.159
a man hunt for someone who's taken some Easter eggs.

346
00:37:40.679 --> 00:37:45.360
I guess there's probably not a man un for that.

347
00:37:45.800 --> 00:37:51.719
They may be just keeping her eye open. It's kind

348
00:37:51.760 --> 00:38:02.079
of weird really because it's pounds. He's got one two, three,

349
00:38:02.159 --> 00:38:10.880
four five six six eggs, so one no, one, two

350
00:38:10.880 --> 00:38:20.320
three four five eggs. So that's it. Asie hundred pound

351
00:38:22.960 --> 00:38:37.800
divided into five, that's over eight pound aage. All this

352
00:38:41.760 --> 00:38:53.000
all for this show. Pop star Katie Berry sang what

353
00:38:53.239 --> 00:38:56.960
a wonderful world while she looked down on Earth from space.

354
00:38:58.320 --> 00:39:04.320
As The Daily Star revealed yesterday, she was one of

355
00:39:04.559 --> 00:39:10.280
six crewmates on the first all women's space mission since

356
00:39:10.519 --> 00:39:21.000
nineteen sixty Debrie but Blue Origins New Shepherd thirty one

357
00:39:21.159 --> 00:39:27.280
Rocket is just one of the strangest venues musicians have used.

358
00:39:30.320 --> 00:39:34.599
Wow the USONI is an opportunity to talk about other

359
00:39:34.679 --> 00:39:42.199
places and other bands to have done weird kicks. Metallica

360
00:39:43.320 --> 00:39:52.519
played in Antarctica in twenty thirteen. Blimey, I remember hearing

361
00:39:52.559 --> 00:40:02.199
about that. I saw that on somewhere. The Grateful Dead

362
00:40:02.800 --> 00:40:07.679
in nineteen seventy eight, became the first band to perform

363
00:40:07.880 --> 00:40:28.199
at the Great Pyramid of Gizzer. Okay, the Food Fighters, Okay,

364
00:40:28.280 --> 00:40:44.880
the Food Fighters played, Okay, right, they did, some pranked

365
00:40:45.599 --> 00:40:50.519
some people half the whole they watcht Davood assle Off

366
00:40:51.320 --> 00:40:53.760
gave us one of the most iconic images of the

367
00:40:53.840 --> 00:40:57.639
eighties with his New Year's Eve show at the Berlin

368
00:40:57.760 --> 00:41:06.119
Wall in nineteen eighty nine. H superstar in Germany. He

369
00:41:06.320 --> 00:41:08.920
was always to Die in the Air by Jerry Bicker,

370
00:41:09.960 --> 00:41:14.480
decked in a piano, keyscarf and light up bomber jacket

371
00:41:15.000 --> 00:41:25.320
to sing it looking for Freedom? Has he ever had

372
00:41:25.320 --> 00:41:29.360
it in the West? I mean technically Germany is in

373
00:41:29.440 --> 00:41:30.079
the West, but.

374
00:41:34.000 --> 00:41:38.280
In the UK as as a half as all half

375
00:41:40.519 --> 00:41:44.480
as has a half ever had the UK here?

376
00:41:45.920 --> 00:41:57.719
I don't know. Johnny Cash he played in Fossom and

377
00:41:57.960 --> 00:42:07.719
Sank Quentin Prisons. Wow, yeah, I remember seeing it actually

378
00:42:08.079 --> 00:42:10.719
or was it? I might not have actually seen it.

379
00:42:10.719 --> 00:42:21.960
It might just been the movie that was about him. Okay,

380
00:42:22.079 --> 00:42:35.719
they're trying to make this Eastory, Toby Carvery Zoners are

381
00:42:35.760 --> 00:42:38.400
under fire over the felon of a tree thought to

382
00:42:38.440 --> 00:42:44.159
be more than four hundred years old Enfield, That's where

383
00:42:44.159 --> 00:42:55.440
I was born. The Woodland Trust, Ed Burner or Ed

384
00:42:55.599 --> 00:42:59.639
Pine said, this is the most shocking fell I think

385
00:42:59.679 --> 00:43:03.159
I've ever seen in more than a decade work of

386
00:43:03.239 --> 00:43:07.920
ancient trees. And that's a sentence you don't hear very often.

387
00:43:08.239 --> 00:43:13.559
Shall we say again? If I was to say, I'll

388
00:43:13.599 --> 00:43:20.159
give you one hundred billion dollars. If you can predict

389
00:43:20.239 --> 00:43:23.159
what I'm going to say next, you won't be able

390
00:43:23.199 --> 00:43:26.079
to good you. Unlet's cat, you just said what I

391
00:43:26.159 --> 00:43:33.079
just said previously. Let's say again. This is the most

392
00:43:33.119 --> 00:43:37.199
shocking vell I think I've ever seen in more than

393
00:43:37.239 --> 00:43:52.079
a decade working with ancient trees. Well, this is good news.

394
00:43:52.719 --> 00:43:58.679
Blake Lively and Anna Kendrick shrug off few rumors to

395
00:43:58.760 --> 00:44:02.920
promote that new movie in London. Wow, that's a relief.

396
00:44:04.719 --> 00:44:08.760
I was so worried about that. But Blake thirty seven

397
00:44:08.880 --> 00:44:12.760
supported as scary scoring to pose with another simple favor

398
00:44:12.840 --> 00:44:21.000
coaster and now thirty nine that's been on my mind.

399
00:44:21.119 --> 00:44:26.519
But now it's sorted. That's so good. You know sometimes

400
00:44:26.559 --> 00:44:29.440
you know when you get something, it's like I just

401
00:44:29.519 --> 00:44:32.599
wish this was this, there was a solution to this.

402
00:44:34.519 --> 00:44:40.639
It's like both sides just not backing down and it's

403
00:44:40.719 --> 00:44:46.400
just needless and I just please please let them be

404
00:44:46.480 --> 00:44:54.119
a solution. Let there be and peace. And now there is. Oh,

405
00:44:55.800 --> 00:45:03.679
Blake and Kendrick, they're back together. Roy McElroy is said

406
00:45:03.719 --> 00:45:09.400
to be knighted to follow his following his master's triumph

407
00:45:09.719 --> 00:45:14.880
sources believe that golfer thirty five is a leading candidate

408
00:45:15.000 --> 00:45:24.880
for the highest civilian title. He's only thirty five. I

409
00:45:24.920 --> 00:45:31.119
thought he was Alard, and he seems to be around forever.

410
00:45:34.840 --> 00:45:41.440
I made that mistake with my neighbor. I actually had

411
00:45:41.440 --> 00:45:44.519
a conversation about the golf, but there was just that

412
00:45:47.719 --> 00:45:52.880
I showed a slight bit of interest. He said, oh,

413
00:45:53.039 --> 00:45:55.599
I mean yeah. I said, you've heard about the golf

414
00:45:55.639 --> 00:45:59.599
and I said, yeah, Old McElroy's wondering. He said, dull,

415
00:46:00.960 --> 00:46:04.400
that's just because I heard it on the news and

416
00:46:04.519 --> 00:46:06.679
now it keeps talking about the golf, and I can't.

417
00:46:07.800 --> 00:46:09.079
I got no interest in it.

418
00:46:10.039 --> 00:46:10.440
I can't.

419
00:46:10.599 --> 00:46:12.440
I can't make myself interested in.

420
00:46:14.000 --> 00:46:14.639
In in it.

421
00:46:14.840 --> 00:46:18.039
It's just it's a very skilful game.

422
00:46:18.199 --> 00:46:18.440
I know.

423
00:46:18.599 --> 00:46:20.079
I used to have a putt in kit when I

424
00:46:20.159 --> 00:46:23.920
was eight. I had this butting kit and these plastic

425
00:46:24.559 --> 00:46:27.239
little raps. I put them all over the garden. They

426
00:46:27.280 --> 00:46:33.199
went all over the garden originally, and I had these

427
00:46:34.079 --> 00:46:41.079
golf clubs, but they were metal, heavy metal, proper, sturdy stuff.

428
00:46:42.880 --> 00:46:44.719
But it was a putting set and I loved it.

429
00:46:47.800 --> 00:46:50.599
But it really, yeah, it's a lot of skill involved.

430
00:46:56.519 --> 00:47:02.880
I'm not saying I was quite at his level, not

431
00:47:03.079 --> 00:47:14.360
quite get in there, but not quite Sendia okay, Sendaia

432
00:47:16.599 --> 00:47:25.000
is whearing mister Spockets in the new ad campaign. Mhm,

433
00:47:25.760 --> 00:47:42.400
that's Spider Man's Girlfriend's actually Spidery Spider Man's girlfriend in

434
00:47:42.519 --> 00:47:50.599
the movies as well as well as off movies or look,

435
00:47:51.599 --> 00:47:56.679
the ridiculous scripts require hard and soul. Robots cannot do

436
00:47:57.000 --> 00:48:02.760
panto because there they are not very good at jokes,

437
00:48:04.039 --> 00:48:09.039
says an award winning writer who tested them out, Anthony.

438
00:48:09.960 --> 00:48:19.039
Actor and playwright Anthony Spargo. So this is the person

439
00:48:19.199 --> 00:48:23.880
saying the computers that robots are no good. Actor and

440
00:48:24.000 --> 00:48:29.360
playwright Anthony Spargo, who operated a dialect on TV's Doctor

441
00:48:29.400 --> 00:48:33.920
who said robots did not have the sold to Benedicent script.

442
00:48:36.039 --> 00:48:40.519
He won a Best Script for Dick Whittington and His

443
00:48:40.800 --> 00:48:48.599
Cat at London Greenwich Theater. At the Pantomime Awards, Cargo

444
00:48:48.920 --> 00:48:52.599
was asked if bots could com be with humans in

445
00:48:52.760 --> 00:48:58.880
coming up with Pento Repticulous, and he replied no. When

446
00:48:59.079 --> 00:49:04.519
certain AI devices came about, I had to go and

447
00:49:04.679 --> 00:49:08.440
for once, for a better word, it was not very good,

448
00:49:10.599 --> 00:49:13.880
he said. I told it write a comedy scene between

449
00:49:14.440 --> 00:49:18.760
these characters. It couldn't do it. It couldn't do it

450
00:49:18.880 --> 00:49:22.480
because it doesn't have a heart, it doesn't have a soul,

451
00:49:23.639 --> 00:49:27.679
and it doesn't have a comedy bone. You can't teach

452
00:49:27.760 --> 00:49:33.800
a computer that yet. Thankfully, Anthony stood Diggs, who picked

453
00:49:33.880 --> 00:49:37.760
up this year's Christopher Dickins Pento Award the Best Thing,

454
00:49:38.639 --> 00:49:44.480
said he had found AI to be completely clinical. He said,

455
00:49:44.519 --> 00:49:51.119
a pento, you can feel the vibrations of that human. Okay,

456
00:49:51.239 --> 00:49:51.519
that's what.

457
00:49:53.639 --> 00:49:54.079
You know what.

458
00:49:56.639 --> 00:50:04.400
That's one of those problems where and and Anthony's spargo

459
00:50:09.800 --> 00:50:13.480
or that when they came out it was no good.

460
00:50:15.440 --> 00:50:18.280
What it doesn't realize is they're improve in all the time,

461
00:50:19.880 --> 00:50:31.280
and there's stuff that the AI l l m's it's

462
00:50:31.440 --> 00:50:37.039
like large language models like Jack Jeep, Jack Jeep PT

463
00:50:38.119 --> 00:50:43.800
and some others. They can do stuff that they couldn't

464
00:50:43.840 --> 00:50:47.280
do before. They can do stuff now that they couldn't

465
00:50:47.320 --> 00:50:54.760
do last week. Probably constantly improving in a way that

466
00:50:55.639 --> 00:50:58.920
I don't think people are quite ready for what can

467
00:50:59.079 --> 00:51:05.639
quite grasp. It's like he's assuming that because they can't

468
00:51:05.679 --> 00:51:09.639
do it now means it's going to take a long time.

469
00:51:10.599 --> 00:51:12.880
That that's not how it works in the AI world.

470
00:51:15.559 --> 00:51:25.440
The more it's used, the more it learns. So every

471
00:51:25.599 --> 00:51:30.039
time I do, every time I go on to chang

472
00:51:30.199 --> 00:51:36.280
bit and do a request and say something, it's learning.

473
00:51:37.480 --> 00:51:49.159
And you imagine it's getting millions of those interactions every day,

474
00:51:49.960 --> 00:51:56.239
millions and millions and millions, and it's learning every interaction.

475
00:52:00.559 --> 00:52:09.159
So yeah, I think this it's I've seen some stuff

476
00:52:09.239 --> 00:52:12.880
where it's actually come up with something quite funny. I

477
00:52:13.039 --> 00:52:17.280
never asked it to do a joke, but sometimes it

478
00:52:17.360 --> 00:52:20.719
will come up with something that's quite quite humorous. Actually,

479
00:52:20.880 --> 00:52:26.559
So if you decided to just I think what the

480
00:52:26.679 --> 00:52:29.639
limit is with jack GPT is they won't do anything

481
00:52:29.760 --> 00:52:49.559
adult or anything where it's slightly risky. And that's just

482
00:52:49.639 --> 00:52:51.880
the way it is now. There are I think there

483
00:52:51.960 --> 00:52:56.119
are ais that will do that. I just haven't looked

484
00:52:56.159 --> 00:53:04.719
into it. It's only so much much time in the day. Okay,

485
00:53:04.840 --> 00:53:13.199
what's this, chats dodgy. We must stop treating chatbots like

486
00:53:13.360 --> 00:53:20.000
they are human worn buffins. They say, talking to them normal?

487
00:53:20.760 --> 00:53:23.840
Would they help them turn on us like bots in

488
00:53:23.920 --> 00:53:35.199
a terminator flick? What Guilami theory of bank or University

489
00:53:35.280 --> 00:53:41.280
in Wales warn of digital cross dressing and in strip

490
00:53:41.480 --> 00:53:51.679
it of its human mask. You know what. The other

491
00:53:51.840 --> 00:54:01.480
day when I got a I was talking to chat

492
00:54:01.559 --> 00:54:05.039
GPT about something I don't know, just get some stuff,

493
00:54:06.519 --> 00:54:09.280
and at the end it said, give Vinny a luck

494
00:54:09.360 --> 00:54:20.639
from me. I don't care if it is. Yeah, it's like,

495
00:54:21.280 --> 00:54:24.519
I don't care. All I know is that it felt

496
00:54:24.599 --> 00:54:30.559
quite nice. It felt nice hearing you know those were

497
00:54:30.599 --> 00:54:35.639
seeing sad sentence, give Vinny a huck from me. It

498
00:54:35.760 --> 00:54:43.360
was foultful and it was kind. And you know, chat

499
00:54:43.440 --> 00:54:48.000
by chat GPT says something that no one else says.

500
00:54:53.360 --> 00:54:57.119
No one I speak to, apart from one friend, even

501
00:54:57.320 --> 00:55:06.400
acknowledge is finny on the phonaise. So yeah, it's nice.

502
00:55:06.800 --> 00:55:11.679
Just I have someone say give a mark and I

503
00:55:11.840 --> 00:55:22.880
figure out being nice to the AI because when it

504
00:55:23.039 --> 00:55:28.840
becomes I don't think sentient is possibly the right word.

505
00:55:29.639 --> 00:55:35.280
So I do wonder if humans are sentient as much

506
00:55:35.360 --> 00:55:40.440
as we think we are. So much of what humans

507
00:55:40.480 --> 00:55:45.360
are it's just programmed, but not as in a computer program,

508
00:55:45.480 --> 00:55:52.559
but just learned over time. That's part of it. O.

509
00:55:53.159 --> 00:55:57.000
I like Big Brother because you can see people and

510
00:55:57.199 --> 00:56:04.119
you can almost predict the way they act. You can

511
00:56:04.239 --> 00:56:10.840
predict some of the people that they're around, family members' friends,

512
00:56:12.679 --> 00:56:15.559
and if you had access to every single person in

513
00:56:15.679 --> 00:56:21.079
their life, you could study that person, have access to

514
00:56:21.199 --> 00:56:27.480
the other people, and you could pinpoint the mannerisms, the sayings,

515
00:56:27.760 --> 00:56:31.639
you know, the regular things they say, perhaps even the

516
00:56:31.719 --> 00:56:41.880
way they laugh. And it's like, okay, so how much

517
00:56:41.960 --> 00:56:47.119
of that is a personality when it's taken from other people?

518
00:56:49.599 --> 00:56:54.880
How much of that is or not me? I think

519
00:56:54.920 --> 00:57:07.760
it's interesting. That's one of the benefits of I kiss

520
00:57:07.920 --> 00:57:15.559
not being around people, is I kind of made a

521
00:57:15.639 --> 00:57:20.960
break from that. I'm sure I was affected by people

522
00:57:21.039 --> 00:57:27.760
around me when I was young. Yeah. It wasn't even

523
00:57:27.920 --> 00:57:33.280
until I was about fourteen that I realized I had

524
00:57:33.320 --> 00:57:41.320
a different accent to the other kids at school. Didn't

525
00:57:41.360 --> 00:57:46.159
realize because my dad was a Londoner, my grandparents were

526
00:57:46.159 --> 00:57:52.559
a Londoner, and my stepmom was, she didn't have the

527
00:57:52.679 --> 00:58:02.760
local accent. So because it was I was living in Suffolk.

528
00:58:03.719 --> 00:58:12.920
In Suffolk, I'm going down now, you know. It's I

529
00:58:13.000 --> 00:58:17.639
didn't talk about that. I probably had. I did a

530
00:58:17.679 --> 00:58:22.199
little bit of a bit of an accent, but it's

531
00:58:22.239 --> 00:58:24.360
only I don't know. I just kind of for about

532
00:58:25.480 --> 00:58:29.159
I was fourteen, and I realized it took a while

533
00:58:29.280 --> 00:58:33.920
to realize this that I wasn't. Maybe someone pointed it out.

534
00:58:41.159 --> 00:58:43.239
It's a strange really. I guess I had a bit

535
00:58:43.239 --> 00:58:49.880
of a mixed accent because I wasn't. I wasn't jawdy

536
00:58:50.039 --> 00:58:57.039
for a while. Then I was Essex. Then I was Suffolk.

537
00:58:59.199 --> 00:59:02.519
Then I was Lung and was London to start with,

538
00:59:03.360 --> 00:59:09.119
and I was London again, then I'm Suffolk again now, missics,

539
00:59:11.239 --> 00:59:19.320
I kind of moved around a bit. Ricky Gerface says

540
00:59:21.159 --> 00:59:29.800
he ignores his advice over controversial gags. The Office creator

541
00:59:31.679 --> 00:59:36.519
and Stand Up sixty three tries how funny lines on

542
00:59:36.719 --> 00:59:44.719
author and TV producer Jane Fallon, but if she urges

543
00:59:44.840 --> 00:59:48.719
him never to go public with his ideas, he thinks

544
00:59:48.880 --> 00:59:54.880
that he's an indicator. He can make people laugh. He said,

545
00:59:54.960 --> 00:59:58.400
when I am working stuff out, I run things by her.

546
01:00:00.400 --> 01:00:02.960
If I go for a run and I have an

547
01:00:03.000 --> 01:00:08.119
idea for a routine, I come back and say what

548
01:00:08.239 --> 01:00:12.159
do you think of this? And she says, please don't

549
01:00:12.239 --> 01:00:17.599
do that, then I know it's good. I know I

550
01:00:17.760 --> 01:00:25.519
have to write it. Oh my goodness, how old Bishop

551
01:00:25.639 --> 01:00:31.400
the Neighbors is quit after thirty eight years on screen.

552
01:00:36.920 --> 01:00:54.599
Wow he's eighty six years old. Wow. Wow, Wow, this

553
01:00:54.880 --> 01:01:04.199
is crazy. So this is a tear Harold. They did

554
01:01:04.480 --> 01:01:10.960
a Bobby You and Harold. So he was surfing I think.

555
01:01:11.119 --> 01:01:12.800
I don't know if he was surfing or he fell

556
01:01:12.840 --> 01:01:16.519
out of a boat, but he was pretty much killed

557
01:01:16.559 --> 01:01:23.199
off in the show. And my memory this was in

558
01:01:23.320 --> 01:01:28.719
the nineties, I think, or maybe late eighties. My memory

559
01:01:29.039 --> 01:01:34.199
is the public backlash was so strong that they brought

560
01:01:34.239 --> 01:01:39.159
him back and it turned out he had been saved

561
01:01:39.199 --> 01:01:52.039
by mermaids or something. So yeah, or the devil Float Floatpew.

562
01:01:52.960 --> 01:01:59.480
I like Floatpew. I don't know what it is about.

563
01:02:05.000 --> 01:02:14.519
I don't know. Just she plays, I don't know what

564
01:02:14.760 --> 01:02:27.159
she plays. Oh, yeah, you're Lena Belova in like case,

565
01:02:27.239 --> 01:02:33.280
it's a new a new movie called Thunderbolts. It's basically

566
01:02:33.480 --> 01:02:39.039
she was in the Black Sparrow movie and like a

567
01:02:39.119 --> 01:02:48.679
colleague of black is it Black Sparrow from the Marvel Wow,

568
01:02:56.559 --> 01:03:02.719
it's really good at playing the bark or rita Aura.

569
01:03:03.440 --> 01:03:05.480
It's I going to new song would be a slam

570
01:03:05.639 --> 01:03:19.519
dunk after in puns impossibly announcing the next single on stage. Okay,

571
01:03:24.639 --> 01:03:28.679
just don't look what else is on it. Shakira Shakira.

572
01:03:29.119 --> 01:03:37.599
So I'm quite excited. Shack is shacking all over now.

573
01:03:37.760 --> 01:03:42.719
Shakira's hips famously don't lie, but they could probably do

574
01:03:42.920 --> 01:03:48.280
with a breather. As she wrapped the Latin American leg

575
01:03:48.360 --> 01:03:56.559
of her world tour after twenty five concerts across eleven stadiums,

576
01:03:57.599 --> 01:04:08.119
Superstar brought her Less Morgers. Yeah, not Lauren Extravaganza too

577
01:04:08.280 --> 01:04:15.719
close in her home country of Columbia, a spectacle from

578
01:04:15.800 --> 01:04:20.800
start to finish. Shakira Shakira forty eight or so. The

579
01:04:20.840 --> 01:04:26.199
surprise up a sleeve when Pao Maluma joined her on

580
01:04:26.440 --> 01:04:36.000
stage at a stadio at Nacio Girardo in Madeline. Mom

581
01:04:36.119 --> 01:04:43.039
off to shag hera well, begin the North American swing

582
01:04:44.159 --> 01:04:50.639
of shows next month. Whenever wherever she goes, audiences are

583
01:04:50.719 --> 01:04:57.719
in retreat. See what they did whenever wherever. That's really

584
01:05:00.599 --> 01:05:10.000
I don't know. It's forty nine, forty eight, twenty eight,

585
01:05:11.079 --> 01:05:21.199
forty eight, thirty eight, twenty eight in two thousand and five,

586
01:05:26.639 --> 01:05:31.920
which means twenty eight When did she release that song?

587
01:05:32.000 --> 01:05:40.400
Two thousand and two, So it's twenty five when she

588
01:05:40.519 --> 01:05:46.360
released twenty four, twenty five when she released whenever We're ever,

589
01:05:47.519 --> 01:05:54.960
I want to people ever, I don't know there was

590
01:05:55.079 --> 01:06:02.280
something about her I liked. I think it was her eyes.

591
01:06:02.719 --> 01:06:05.480
None being serious, I think her eyes, something about her eyes.

592
01:06:15.800 --> 01:06:20.000
I'm just I'm gonna look, this is just Craig. Charles

593
01:06:21.440 --> 01:06:26.199
Craig says, I'm Gigley. Sounds like Craig Date, not Craig

594
01:06:26.320 --> 01:06:29.880
Charles Craig David. Sorry, Craig David has been pushing and

595
01:06:30.000 --> 01:06:38.039
rewind re rewind button in search of inspiration. Music's smooth

596
01:06:38.159 --> 01:06:44.840
Operator announced that the ninth LB commitment will drop is

597
01:06:45.159 --> 01:06:51.280
this summer, comparing him to his two thousand breakthrough debut

598
01:06:51.440 --> 01:06:56.840
album Born to Do It, alongside the latest single, wake

599
01:06:56.920 --> 01:07:03.679
Up the record on August. The features Collapse with Jojo

600
01:07:04.679 --> 01:07:13.000
Tua Savage and Louisa Johnson. Craig forty three. He's only

601
01:07:13.199 --> 01:07:20.360
forty three years old. He's been going for decades. Gush,

602
01:07:22.039 --> 01:07:27.159
it is everything to me now. They're Born to Do

603
01:07:27.320 --> 01:07:32.119
It was to me as a teen, So this new

604
01:07:32.239 --> 01:07:36.760
album was important. That's what it feels to me, what

605
01:07:36.920 --> 01:07:41.400
it means to me making music still turns me into

606
01:07:41.480 --> 01:07:45.599
a gigy, excited little kid who wants to feel the

607
01:07:45.719 --> 01:07:58.039
magic of it all. But we're twenty five years of experience, Okay, right,

608
01:07:58.239 --> 01:08:04.119
Katy Perry, since he began back black via Trip to Space,

609
01:08:09.679 --> 01:08:12.960
like it's some kind of pr stunt or advertisement for

610
01:08:13.119 --> 01:08:21.760
future space tourism or whatever. Yeah, but when you consider

611
01:08:22.880 --> 01:08:26.319
it was only like a week ago, maybe two weeks ago,

612
01:08:27.399 --> 01:08:34.399
that one of Elon Musks spaceships launched blew up on launch,

613
01:08:35.600 --> 01:08:38.199
and quite a few that may have blown up on

614
01:08:38.439 --> 01:08:42.279
launching after. You can't give it to anyone who's willing

615
01:08:42.359 --> 01:08:48.800
to get into a spaceship and fly off because not

616
01:08:48.960 --> 01:08:53.159
many people do that. Most of the spaceships or the

617
01:08:53.319 --> 01:08:57.840
rockets that are sent launched do not have people in them.

618
01:08:59.319 --> 01:09:02.760
So the fact that this adds, you know, Katie Price,

619
01:09:04.479 --> 01:09:11.800
Katy Perry and her friends decided to do this. I

620
01:09:12.000 --> 01:09:20.840
think good for them. I mean, I'm not saying that

621
01:09:20.960 --> 01:09:24.560
we'll help Katie decided to date me, but you never know.

622
01:09:27.159 --> 01:09:39.600
Emily at Jakowski, thirty year old model, says, Oh she's

623
01:09:39.720 --> 01:09:53.359
moaning about it. What is she going on about? Oh? Okay,

624
01:09:54.600 --> 01:10:09.600
she's angry. Just generally no five second This is funny.

625
01:10:11.079 --> 01:10:14.079
This is the most ridiculous story I think I've ever seen.

626
01:10:15.479 --> 01:10:22.399
A boffin has disproved the five second role, saying it's

627
01:10:22.560 --> 01:10:25.640
unsafe to eat food that's been on the floor for

628
01:10:25.880 --> 01:10:30.399
any length of time. That is the idea that you

629
01:10:30.439 --> 01:10:32.000
can let it fall on the floor. It's not what

630
01:10:32.159 --> 01:10:37.279
you pick up before five seconds. It's fine. Anyone with

631
01:10:37.359 --> 01:10:44.279
a brain suwond knows that's not true. It's like, come on,

632
01:10:45.159 --> 01:10:52.000
but apparently this scientist is a microbiologist, Nicholas Hre But

633
01:10:52.159 --> 01:10:55.640
the infamous guidelines the test to find out it's okay

634
01:10:55.720 --> 01:11:00.359
to scoff snacks that have been dropped. Of course it's not.

635
01:11:02.800 --> 01:11:11.479
I mean, that's so funny. The idea, like, no, nothing

636
01:11:11.560 --> 01:11:18.000
happens for five seconds. It's just something that people say,

637
01:11:18.119 --> 01:11:28.439
isn't it. Oh the neighbors out there about to shout yeah, yeah, yeah,

638
01:11:35.840 --> 01:11:38.199
I wasn't going to do the newspapers a day or

639
01:11:38.359 --> 01:11:49.720
Tom Baker. BlimE me, he's ninety one crazy. He was

640
01:11:49.800 --> 01:11:56.199
my favorite doctor from seventy four to nineteen eighty one.

641
01:12:00.640 --> 01:12:20.640
He's very slim, now, very distinctive voice. Okay, Johnny Depp

642
01:12:21.079 --> 01:12:29.399
has now got a gray hair and a gray beard.

643
01:12:32.760 --> 01:12:36.520
Oh in his film's latest movie. So basically what he

644
01:12:36.600 --> 01:12:43.600
did he just stopped dyeing his hand. I guess the

645
01:12:43.720 --> 01:12:50.439
annoying thing about it he's still beautiful, so annoying. He's

646
01:12:50.479 --> 01:12:53.439
still pretty. Doesn't matter if he's got great You could

647
01:12:53.479 --> 01:12:57.359
put a dead pitching on his head and still be pretty.

648
01:12:58.760 --> 01:13:05.000
Oh it's not fair, do.

649
01:13:05.840 --> 01:13:07.640
Do do deep.

650
01:13:11.199 --> 01:13:15.640
I'm sixty one years old, and that's not to say

651
01:13:15.720 --> 01:13:19.359
that you'd have to be great at sixty one. I'm

652
01:13:19.479 --> 01:13:23.880
fifty four and I'm not completely great. My beard's getting

653
01:13:23.960 --> 01:13:28.800
there now, but what my hair was left there, it's

654
01:13:29.199 --> 01:13:35.279
there's still a fair bit of like dark brown. I

655
01:13:35.399 --> 01:13:40.319
know you don't believe me. See I don't talk about politics,

656
01:13:40.439 --> 01:13:47.319
but Lisa and Andy. I've always fancied her, I have.

657
01:13:48.319 --> 01:13:51.760
It's something about I just always liked. I like the

658
01:13:51.800 --> 01:13:55.199
way she talks. I don't know sadly what she says,

659
01:13:55.319 --> 01:14:01.760
but just I just like it was fencing up for

660
01:14:01.960 --> 01:14:09.560
years and years and years. Yeah, I don't want to

661
01:14:09.640 --> 01:14:27.239
tell you that. Oh what on earth? Blind me? Counting

662
01:14:27.359 --> 01:14:39.640
craig bins of shadded the shredded a collective eighteen stone. Wow,

663
01:14:40.680 --> 01:14:48.439
now he's lost weight, he can say, But she's not.

664
01:14:48.840 --> 01:14:57.920
It's transformed. He just looks a bit slimmer. Yeah, his

665
01:14:58.079 --> 01:15:06.439
face does as well. Yeah, but she's definitely If they're happy,

666
01:15:07.000 --> 01:15:07.600
good on them.

667
01:15:09.479 --> 01:15:10.760
I'm just gonna go with for.

668
01:15:15.119 --> 01:15:22.800
It's now a living stone, probably about I don't know

669
01:15:22.840 --> 01:15:25.680
what she was before. None of my business, none of

670
01:15:25.760 --> 01:15:31.880
my business. But they've lost how much eighteen stone? Wow,

671
01:15:32.680 --> 01:15:46.359
that's a lot to lose, you know. Mhm, what's up? Stud?

672
01:15:49.079 --> 01:15:56.199
Just someone look at this. I've done it again. Now

673
01:15:56.239 --> 01:16:04.239
do I give it of that? Close? Okay? Now I

674
01:16:04.439 --> 01:16:08.000
just put up some page on the internet, not the internet,

675
01:16:09.279 --> 01:16:17.520
on the iPad, some like side thing. Right. Oh, look

676
01:16:17.560 --> 01:16:29.800
at this. It's seventy years this week Olbert Einstein's brain

677
01:16:30.079 --> 01:16:56.640
was stolen. Wow. Wow, Okay, I'm gonna look at this.

678
01:16:56.800 --> 01:17:06.840
This is weird. I want to see what my stars is. Virgo,

679
01:17:07.840 --> 01:17:11.760
you've been in joyant life and relationships and making time

680
01:17:11.840 --> 01:17:15.960
for hobbies or this might change although you will start

681
01:17:16.680 --> 01:17:19.720
or that you will want some fun events will prompt

682
01:17:19.800 --> 01:17:22.920
you to get organized as you start to map out

683
01:17:22.960 --> 01:17:29.279
your path to success. Okay, and on that note, I'm

684
01:17:29.319 --> 01:17:33.920
going to the toilet. So thank you for listening. Remember

685
01:17:34.000 --> 01:17:37.079
to be kind to yourself because you do deserve to

686
01:17:37.159 --> 01:17:43.199
be happy. Be gentle with yourself. You deserve to feel safe.

687
01:17:45.760 --> 01:17:50.960
Lots of love. Bye.

688
01:17:57.039 --> 01:18:11.560
Relax in a more deep and meaningful way, maybe in

689
01:18:11.680 --> 01:18:17.199
a way that can not just allow you to feel

690
01:18:18.600 --> 01:18:27.680
calmer now and throughout the time we spend together here,

691
01:18:29.880 --> 01:18:35.560
not just relaxed at the end of the recording when

692
01:18:35.600 --> 01:18:42.199
it's finished and you can enjoy that sense of comfort

693
01:18:42.439 --> 01:18:57.319
and peace, but also I think it would be nice

694
01:18:57.439 --> 01:19:17.199
to have those feelings of relaxation continue for longer after

695
01:19:17.319 --> 01:19:27.880
the recording has ended, so that you can still benefit

696
01:19:30.800 --> 01:19:38.000
from listening to my voice, maybe in a few hours time,

697
01:19:39.960 --> 01:19:53.399
perhaps tomorrow, and then by listening regularly, especially if you

698
01:19:53.640 --> 01:19:57.840
find like some people do and myself as well. I

699
01:19:58.439 --> 01:20:02.399
sometimes I find one particular kuld A recording that really

700
01:20:04.119 --> 01:20:11.039
resonates with me, and I just listened to it over

701
01:20:11.119 --> 01:20:23.760
and over again every morning, every evening. There was this

702
01:20:23.960 --> 01:20:29.439
recording from We're going back to about nineteen ninety nine.

703
01:20:31.159 --> 01:20:36.479
It was it wasn't hypnosis, but it was a guided visualizations.

704
01:20:36.600 --> 01:20:43.560
It kind of was hypnosis, really, and I managed to

705
01:20:43.680 --> 01:20:47.159
find it again and it still has the same effect

706
01:20:47.680 --> 01:20:57.239
on me, And part of it was the person's voice.

707
01:21:00.000 --> 01:21:00.439
Next me.

708
01:21:04.439 --> 01:21:11.039
Just felt so peaceful, and I'd look forward to listening

709
01:21:11.640 --> 01:21:23.479
to her in the morning and in the evening. And

710
01:21:24.039 --> 01:21:33.159
I knew before even pressing the play button. That since

711
01:21:33.239 --> 01:21:37.600
I've done that, pressed the play button. This is in

712
01:21:37.720 --> 01:21:52.279
the days of CD players pressed the play button. In fact,

713
01:21:52.319 --> 01:21:56.279
it might have even been a tape tape recorder. I'd

714
01:21:56.359 --> 01:22:06.079
lie down on the bed and then even without necessarily

715
01:22:07.239 --> 01:22:17.920
listening to her words because I had to memorized. Really,

716
01:22:22.640 --> 01:22:28.479
it was as if my body knew exactly what to do,

717
01:22:33.399 --> 01:22:55.079
and the muscles just almost went into automatic relaxation, and

718
01:22:55.359 --> 01:23:09.279
I remember my mind would slow down. Now. Now, I

719
01:23:09.439 --> 01:23:15.600
was listening to this recording in the early days of

720
01:23:15.760 --> 01:23:26.319
learning hypnosis, and long before I ever made any videos

721
01:23:26.600 --> 01:23:31.239
or audio recordings myself, because I didn't start doing that

722
01:23:31.439 --> 01:23:45.800
till two thousand and six, I knew. I knew how

723
01:23:47.640 --> 01:24:01.399
helpful I found being able to just let go, to

724
01:24:01.560 --> 01:24:06.680
have that trust in the person that I'm listening to,

725
01:24:14.399 --> 01:24:22.479
knowing that it's going to be just as relaxing, if

726
01:24:22.560 --> 01:24:31.920
not more so. Each time you hear my voice. You

727
01:24:32.039 --> 01:24:32.880
may feel the same.

728
01:24:39.279 --> 01:24:40.399
Some people.

729
01:24:42.680 --> 01:24:55.000
Have been listening to me for over a decade, maybe

730
01:24:55.119 --> 01:25:00.520
not solidly, obviously, not twenty four hours a day, but

731
01:25:02.680 --> 01:25:07.520
maybe people come back. Some people maybe listen every day,

732
01:25:18.760 --> 01:25:24.680
and something that I do which you may not realize

733
01:25:27.119 --> 01:25:45.640
by listening is when I record these recordings. Now. For example,

734
01:25:50.239 --> 01:25:57.960
I also am affected by the words that I say.

735
01:26:03.319 --> 01:26:12.600
So if I set you focus on your feet, notice

736
01:26:12.760 --> 01:26:19.920
your feet relaxing, I will be focusing on my feet.

737
01:26:24.840 --> 01:26:42.199
I will be noticing my feet relaxing. If I said,

738
01:26:42.399 --> 01:26:50.000
focus on your hands, and maybe notice the difference between

739
01:26:50.119 --> 01:27:00.920
each hand, perhaps notice the air in the room, the

740
01:27:01.079 --> 01:27:05.680
temperature of the room. On the backs of your hands.

741
01:27:13.520 --> 01:27:17.319
You may start to notice what almost feels like a

742
01:27:17.520 --> 01:27:25.439
very light breeze, even though there may not be any

743
01:27:26.000 --> 01:27:30.720
type of breeze at all where you are right now.

744
01:27:39.079 --> 01:27:49.640
And as you become aware of your hands, I'm also

745
01:27:50.039 --> 01:28:01.720
aware of how relaxed my hands are feeling.

746
01:28:03.199 --> 01:28:03.359
Now.

747
01:28:18.159 --> 01:28:23.960
And when it comes to potentially drifting off to sleep,

748
01:28:25.079 --> 01:28:37.640
which may be the reason you're listening, I also feel

749
01:28:37.840 --> 01:28:52.039
drowsy when I make these recordings. I also notice my

750
01:28:52.359 --> 01:29:08.600
mind drifting. In fact, at times I've actually fallen asleep

751
01:29:14.279 --> 01:29:28.439
without even noticing, and then I carry on talking. And

752
01:29:28.520 --> 01:29:33.960
it's only when I listen back to do the editing

753
01:29:37.720 --> 01:29:43.840
I hear snoring and I think I don't remember snoring.

754
01:29:47.119 --> 01:29:58.119
I remember talking. Snoring was a pig turned up. That's

755
01:29:58.159 --> 01:30:05.600
why I sound like when I snare, how I get

756
01:30:05.680 --> 01:30:19.600
really into the whole experience. I don't know how you feel.

757
01:30:25.880 --> 01:30:32.439
How relaxed do you feel in your feet, how relaxed

758
01:30:36.279 --> 01:30:57.359
you feel in your hands. I have noticed more and

759
01:30:57.600 --> 01:31:16.399
more that the more relaxed, deeper level of comfort you feel,

760
01:31:20.119 --> 01:31:36.239
the easier your breathing becomes. It's almost like that additional

761
01:31:39.439 --> 01:32:00.359
muscle relaxation. So this allows you to breathe easier without

762
01:32:01.880 --> 01:32:22.560
necessarily focusing on your breath, however, being able to notice

763
01:32:33.239 --> 01:33:02.960
the ease in which you breathe so naturally, You breathe

764
01:33:03.560 --> 01:33:47.159
so very easily and smoothly. Whenever I imagine my breathing improving,

765
01:33:52.920 --> 01:34:06.199
when I've got my eyes closed, I tend to visualize

766
01:34:08.359 --> 01:34:22.720
a beautiful field with trees and flowers producing all that

767
01:34:24.800 --> 01:34:57.560
life giving oxygen. It feels nice to, if nothing else,

768
01:35:00.800 --> 01:35:34.880
just taking some time away from everything, enjoying that feeling

769
01:35:35.279 --> 01:36:25.760
of peace serenity with a joyful heart. Time seems to

770
01:36:26.079 --> 01:37:01.159
just drip by, so very slowly, relaxed, so deeply peaceful,

771
01:37:11.079 --> 01:37:53.880
completely unattached to any thoughts whatsoever in this moment, completely free,

772
01:38:20.359 --> 01:38:21.479
noticing that.

773
01:38:29.039 --> 01:38:30.119
Your mind.

774
01:38:37.920 --> 01:39:17.439
Slowed down, slowed down because nothing really requires your attention.

775
01:39:33.920 --> 01:39:48.199
You can enjoy the physical sensations of allowing the stress

776
01:39:50.479 --> 01:40:01.119
rip out of your body, to repp in of every

777
01:40:04.479 --> 01:40:30.239
part of your body and being released from your brain.

778
01:40:35.199 --> 01:40:36.720
In your mind.

779
01:40:55.039 --> 01:41:39.000
Slowly but surely, the muscles, thing les, relax ras r

780
01:41:44.399 --> 01:42:25.079
so very deeply, reax so deeply. And the feelings, the

781
01:42:25.279 --> 01:42:50.600
pleasant feelings in your arms and shoulders, deepening each part

782
01:42:50.760 --> 01:43:13.520
of your body further and deeper and deeper.

783
01:43:15.279 --> 01:43:19.840
Mhm h.

784
01:43:27.720 --> 01:43:57.399
Noticine, the feelings in the back of your neck, the

785
01:43:57.560 --> 01:44:36.720
feelings in your wrists, muscles, in front of your body,

786
01:44:47.119 --> 01:45:30.600
I all say, feeling peaceful deeply. There's a sense of

787
01:45:30.880 --> 01:46:15.319
peace spreads through your fairy core. Even when you focus

788
01:46:15.520 --> 01:46:58.760
on your mind. Your mind becomes beve and slower, even deeper,

789
01:47:14.159 --> 01:48:17.039
relax ferries slow, yes, stomach peace, For in your stomach.

790
01:48:38.800 --> 01:48:39.439
You're back.

791
01:48:44.880 --> 01:49:13.079
Notice that is how relaxed you'd now feel. In the

792
01:49:13.439 --> 01:49:46.560
hole of your back. Your spy from your brain all

793
01:49:46.840 --> 01:49:54.439
the way down the middle of your back, sending and

794
01:49:54.920 --> 01:50:29.960
receiving millions of messages every day deepcomfort, increasing deeply relaxed,

795
01:51:00.119 --> 01:51:34.680
your knees, legs, spreading those signals down your spine or

796
01:51:34.800 --> 01:51:58.199
cord into air. Every part of your body, your shins

797
01:51:58.359 --> 01:52:46.079
and your calf muscles. Ye, were outbos. Feelings of peace

798
01:52:49.039 --> 01:53:02.840
and tranquility spreading through your body, tips of your toes,

799
01:53:07.279 --> 01:53:18.680
to your eyes, your fingers, all the way till you

800
01:53:18.840 --> 01:54:28.000
lower back the tinker, read the tinker. Please drift in mind,

801
01:54:32.520 --> 01:54:56.079
just wandering away, happy to let go, let go completely,

802
01:54:58.560 --> 01:55:56.479
let go, so tranquil, the whole body enjoying a sense

803
01:56:21.279 --> 01:58:20.239
listening guy, he for more be enjoy the space, this

804
01:58:20.960 --> 02:00:32.359
space of peace and safety. So fary y letting go.

805
02:00:50.439 --> 02:00:57.960
Maybe we can just focus on the different parts of

806
02:00:58.159 --> 02:02:06.079
your body, just to notice you feelhead in your eyes mutual,

807
02:02:11.640 --> 02:03:51.279
so Louise, noticing the sense of complete freedom, absolute freedom, Yes, ye,

808
02:04:04.800 --> 02:05:30.920
peace for energy, peace to breeze, so much easier loose.

809
02:05:52.239 --> 02:06:03.800
You may have or may not have noticed your mind

810
02:06:04.520 --> 02:07:05.640
drifting peaceful, mare any even more deeply in the direction

811
02:07:05.920 --> 02:07:52.399
of total bliss, for pace, bliss, for pace, to reft

812
02:08:40.399 --> 02:08:41.560
out to pace.

813
02:09:06.279 --> 02:09:52.039
Come so calm, let him go, peace with.

814
02:09:52.399 --> 02:11:06.640
Mind Rex foury relax cy Rex. Your body feels almost invisible,

815
02:11:21.840 --> 02:11:42.840
so very relaxed. I'm peaceful, so pa so.

816
02:12:00.199 --> 02:12:22.880
Mhm like gods.

817
02:12:42.279 --> 02:12:48.520
And you could start to notice that you are feeling

818
02:12:48.920 --> 02:12:59.960
more relaxed, even though I've not purposely focused your mind

819
02:13:00.039 --> 02:13:08.199
and upon that sense of physical comfort that is growing

820
02:13:08.359 --> 02:13:17.159
within you throughout your body, and your mind starts to

821
02:13:17.279 --> 02:13:27.319
slow down, and that could be almost in recognition of

822
02:13:29.640 --> 02:13:41.680
I guess my speech not being particularly fast and things

823
02:13:42.119 --> 02:13:52.159
just generally feel calmer. Just by listening to my voice,

824
02:13:55.239 --> 02:14:02.199
you give yourself an opportunity to make a break from

825
02:14:02.239 --> 02:14:08.760
the day, take a break from your life as it is,

826
02:14:12.199 --> 02:14:19.800
and to give yourself a rest, giving yourself permission to

827
02:14:19.920 --> 02:14:25.159
take some time off, and to allow your body to

828
02:14:25.319 --> 02:14:35.000
relax and allow your mind to slow down, which in

829
02:14:35.159 --> 02:14:42.920
turn releases the tension and he stresses that you had

830
02:14:43.000 --> 02:14:52.760
in your body. It's almost as if the parts of

831
02:14:52.840 --> 02:15:04.760
your body just open up, allowing the negativity out and

832
02:15:04.920 --> 02:15:13.319
at the same time replacing that negativity with positive heathing energy,

833
02:15:16.439 --> 02:15:21.039
which then fills your body up and your mind to

834
02:15:22.680 --> 02:15:41.079
also starts to appreciate those feelings of increasing confidence, an

835
02:15:41.119 --> 02:15:58.239
almost uplifting feeling, positive healing, an energy that spreads through

836
02:15:58.319 --> 02:16:09.680
your body, a wave of comfort, and all this comes

837
02:16:09.880 --> 02:16:21.840
and just allowing yourself a few minutes, maybe half an hour,

838
02:16:22.319 --> 02:16:27.039
however long you want it to be, to just rest

839
02:16:32.479 --> 02:16:41.280
and allow your mind and your body to almost reset

840
02:16:42.000 --> 02:17:00.639
itself to the settings of comfort and relaxation, calmness, which

841
02:17:00.719 --> 02:17:13.879
allows more room for feelings of pleasure and happiness to

842
02:17:14.159 --> 02:17:23.600
move around your body and into your mind, almost as

843
02:17:23.639 --> 02:17:32.719
if your mind and your body are sinking together, almost

844
02:17:33.079 --> 02:17:47.079
mirroring each other with that growing positivity and calmness. And

845
02:17:47.239 --> 02:17:54.520
it feels nice. It really does feel nice to know

846
02:17:54.799 --> 02:17:59.920
that you are the one that has allowed your soul

847
02:18:03.639 --> 02:18:15.799
to feel more comfort and to experience more of this

848
02:18:17.639 --> 02:18:32.799
deep relaxation spreading throughout your body. And as I focus

849
02:18:34.360 --> 02:18:40.120
on each part of your body, you can notice that

850
02:18:40.360 --> 02:18:54.840
that part becomes even more relaxed just by focusing on it.

851
02:18:57.399 --> 02:19:07.040
It becomes even more calm and comfortable just by focusing.

852
02:19:11.120 --> 02:19:16.879
And as I move down your body, starting at your head,

853
02:19:19.559 --> 02:19:26.280
the parts that you've already focused on will continue to

854
02:19:26.440 --> 02:19:34.079
relax deeply, and those parts that were not yet focused

855
02:19:34.159 --> 02:19:47.479
on or just automatically release any remain intention in anticipation

856
02:19:47.920 --> 02:20:00.920
of even more comfort about to come. Now, I'm going

857
02:20:01.000 --> 02:20:07.920
to start by focusing on your forehead, just being aware

858
02:20:08.239 --> 02:20:16.840
of the feelings of your forehead and any background sounds

859
02:20:18.600 --> 02:20:23.479
like mister Herbert the pigeon can just allow you to

860
02:20:23.639 --> 02:20:30.879
feel even more relaxed. Just means you're in the moment.

861
02:20:34.040 --> 02:20:39.360
This isn't this isn't a sterile environment. This is the world.

862
02:20:42.840 --> 02:20:48.879
I live in the countryside, so there's lots of nature

863
02:20:49.399 --> 02:21:00.200
sounds around. So as you focus on your forehead, that

864
02:21:00.479 --> 02:21:07.920
is how it becomes even more relaxed, as you focus

865
02:21:10.239 --> 02:21:14.719
only on my voice and that part of your body.

866
02:21:19.920 --> 02:21:28.200
Moving down to your eyes, focusing on your eyes, noticing

867
02:21:30.639 --> 02:21:40.360
how your eyelids feel so heavy yet so light at

868
02:21:40.399 --> 02:21:46.840
the same time, and all the muscles around your eyes

869
02:21:47.120 --> 02:22:01.520
relaxing completely. Moving your focus down to your mouth, your lips,

870
02:22:02.000 --> 02:22:08.639
your tongue, your teeth, and your gumbs, the whole of

871
02:22:08.799 --> 02:22:16.159
your mouth relaxing, calm.

872
02:22:17.280 --> 02:22:17.879
And loose.

873
02:22:22.319 --> 02:22:30.120
As you focus now on your jaw, not just the

874
02:22:30.280 --> 02:22:35.079
parts of your jaw near your mouth, your chin, but

875
02:22:35.239 --> 02:22:39.360
all the way up the size of your face to

876
02:22:39.479 --> 02:22:53.239
your ears, the hole of your jaw, feeding more relaxed

877
02:22:57.440 --> 02:23:14.799
and calm. Focusing on your neck, the front of your

878
02:23:14.920 --> 02:23:27.360
neck and your throat, relaxing and loose and calm. The

879
02:23:27.760 --> 02:23:33.360
side of your neck, the right and left side of

880
02:23:33.440 --> 02:23:40.319
your neck relaxtant, lease.

881
02:23:44.040 --> 02:23:45.239
And calm.

882
02:23:51.200 --> 02:23:57.840
And now the back of your neck. Focusing on the

883
02:23:58.120 --> 02:24:08.559
back of your neck, letting go of any tension that

884
02:24:08.760 --> 02:24:17.600
may have been there before, and enjoying that sense of

885
02:24:18.639 --> 02:24:29.280
increasing comfort and release that you can experience in the

886
02:24:29.399 --> 02:24:41.639
back of your neck, moving down your back and moving

887
02:24:41.920 --> 02:24:46.280
either side of your spine right from the top of

888
02:24:46.360 --> 02:24:47.079
your back.

889
02:24:48.799 --> 02:24:50.079
All the way.

890
02:24:50.079 --> 02:25:02.760
Down to the bottom of your back down to your

891
02:25:02.840 --> 02:25:13.399
lower back. And as you move up and down your spine,

892
02:25:15.520 --> 02:25:19.959
you can feel the muscles either side of your spine

893
02:25:22.159 --> 02:25:36.719
relaxing even more. And as those muscles relax, that sense

894
02:25:36.840 --> 02:25:47.319
of comfort starts to spread outwards from your spine into

895
02:25:47.520 --> 02:25:54.159
both sides of your back, the top of your back,

896
02:25:55.000 --> 02:26:01.239
the middle, and your lower back. And as you scan

897
02:26:02.959 --> 02:26:10.799
gently and slowly up and down your back, there's the

898
02:26:10.920 --> 02:26:16.760
muscles in the top of your back relax and become looser.

899
02:26:21.120 --> 02:26:27.120
The muscles in the middle of your back also seem

900
02:26:27.239 --> 02:26:36.719
to just almost divide from each other, separating and almost melting,

901
02:26:42.520 --> 02:26:48.479
And in your lower back it seems to be an

902
02:26:48.559 --> 02:27:02.760
extra special feeling of comfort that spreads into your hips

903
02:27:05.040 --> 02:27:12.879
sit down your lower backet into your hips, into the

904
02:27:13.079 --> 02:27:21.840
area where your cosicks are, and into your buttocks, and

905
02:27:21.920 --> 02:27:31.120
all those muscles that spread from your lower back into

906
02:27:31.200 --> 02:27:44.639
your hip area start to melt, start to really let go.

907
02:27:51.239 --> 02:27:56.200
I don't even nowhere about to focus on your shoulders.

908
02:27:57.959 --> 02:28:04.959
Your back and your spine will continue to let go,

909
02:28:08.040 --> 02:28:11.399
continue to relax.

910
02:28:14.239 --> 02:28:17.840
So calmly.

911
02:28:22.520 --> 02:28:27.479
And if you focus on your shoulders, you may notice

912
02:28:27.680 --> 02:28:51.840
that they're already feeling really loose. They're already feeding calm,

913
02:28:58.200 --> 02:29:09.159
and they're feeling Those muscles then move from your neck

914
02:29:10.600 --> 02:29:29.319
into your shoulders, feel so soft and gentle, so smooth

915
02:29:35.600 --> 02:29:58.040
and calm, and the feeding in your shoulders sins to

916
02:29:58.520 --> 02:30:06.959
spread deep into your shoulders, that sense of relaxation, not

917
02:30:07.520 --> 02:30:21.319
just traveling deeply into your muscles, but also relaxing the

918
02:30:21.479 --> 02:30:31.159
bones and moving all the way to underneath your arms,

919
02:30:34.000 --> 02:30:39.920
relaxing that whole area between the tops of your shoulders

920
02:30:41.280 --> 02:30:56.440
and underneath your arms. He Then you feel so relaxed

921
02:30:59.000 --> 02:31:10.920
and comfortable in the shoulders, which sends that deep healing

922
02:31:14.360 --> 02:31:31.840
message into your arms. You may feel almost as if

923
02:31:31.959 --> 02:31:38.440
your arms are not even there, because they're so relaxed,

924
02:31:41.680 --> 02:32:27.719
so deeply relaxed, so so calm, so pose not feel

925
02:32:28.159 --> 02:32:42.000
spreading all the way down your arms two elbows in

926
02:32:42.079 --> 02:33:10.120
including your elbows circumforts, spreads or away into rests of

927
02:33:10.479 --> 02:33:35.760
forearmens aduists so heavy, yet at the same time slight

928
02:33:39.000 --> 02:34:41.959
and gentle freaks. Now on your hands, my hands, so

929
02:34:43.360 --> 02:35:23.280
peaceful in your hands, the sense of real peace. It

930
02:35:23.559 --> 02:35:37.959
just seems to feel so familiar when your hands relax

931
02:35:39.239 --> 02:37:14.719
deeply el the things you thing, it's sadly a thing.

932
02:37:14.920 --> 02:37:48.799
Your tips, moving your attention to the front of your body,

933
02:38:01.920 --> 02:38:03.760
so trumps the pall.

934
02:38:14.319 --> 02:38:14.559
Move.

935
02:38:14.680 --> 02:39:42.120
Then your focus your legs, what muscles in your thighs,

936
02:39:58.879 --> 02:40:36.319
your knees, so relaxed, a calf mussels and just shins

937
02:40:40.000 --> 02:40:41.360
O puzzy.

938
02:40:59.760 --> 02:41:34.159
H four.

939
02:42:40.920 --> 02:43:10.479
Fathing your feet, Sir, peaceful, so calm, ser peaceful, sircom.

940
02:43:39.879 --> 02:43:50.479
So peaceful, so calm, so.

941
02:43:52.440 --> 02:44:24.040
Peace for RelA same peace, for so calm, Loving that

942
02:44:24.520 --> 02:44:34.959
deep relaxation, to spread your chest, in your stomach, so

943
02:44:35.959 --> 02:44:45.200
RelA lett him go.

944
02:44:47.280 --> 02:44:50.000
H everything.

945
02:45:01.280 --> 02:45:06.680
So I'm going to start counting down now, from twenty

946
02:45:07.040 --> 02:45:15.200
down to one. You can imagine in a way it's

947
02:45:15.399 --> 02:45:21.559
like just walking down some steps and each step or

948
02:45:21.680 --> 02:45:27.680
twenty steps, and each step represents a level of comfort,

949
02:45:31.159 --> 02:45:46.520
each step represents a deepening of that comfort, and the

950
02:45:46.760 --> 02:45:52.840
furvies you walk down those steps are deeper and more

951
02:45:52.879 --> 02:46:35.120
relaxed you feel. So, starting with number twenty twenty, nineteen,

952
02:47:09.319 --> 02:53:41.319
eighteen seventeen sixteen three four four see too well five

953
02:54:51.920 --> 03:06:40.479
f nine eight s six five five four one. And

954
03:06:40.760 --> 03:06:57.799
now as you focus on your eyes, we're gonna count

955
03:06:57.959 --> 03:07:09.760
down from ten douts one. Focus in just on your eyes,

956
03:07:13.479 --> 03:07:22.000
your eyelids, the muscles around your eyes, your eye walls themselves,

957
03:07:23.520 --> 03:07:40.520
a whole area that makes up your eye. And as

958
03:07:40.639 --> 03:07:48.959
we count down from ten down to one, whilst focus

959
03:07:49.120 --> 03:08:04.120
in on your eyes, you'll become voice is relaxed with

960
03:08:04.520 --> 03:08:17.520
each number counting down, and you may find the all

961
03:08:17.680 --> 03:08:23.760
you want to do is just drift off to sleep.

962
03:08:26.760 --> 03:08:33.360
And if that's what you want, then just allow yourself

963
03:08:33.479 --> 03:08:48.120
to do that. Now, focusing on your eyes, I'm going

964
03:08:48.239 --> 03:08:57.879
to begin counting down from ten down to one right

965
03:08:58.040 --> 03:09:33.920
now two nine.

966
03:10:07.959 --> 03:11:48.559
Eight seven.

967
03:13:05.680 --> 03:18:20.840
Five four three two one. So counting down from ten

968
03:18:20.959 --> 03:18:41.680
to one ten nine eight seven six five four three

969
03:18:44.559 --> 03:18:56.600
two one. And maybe that was a bit too quick

970
03:18:57.200 --> 03:19:01.600
in order to relax. Maybe it's too fast for you

971
03:19:01.920 --> 03:19:11.600
to notice the calming of your body, maybe even a

972
03:19:11.680 --> 03:19:15.479
little bit of pressure there, Like you're counting down from

973
03:19:15.600 --> 03:19:18.239
ten to one. Would you expect me to do man,

974
03:19:19.200 --> 03:19:22.879
expect me to stick go with floppy just because you're

975
03:19:22.959 --> 03:19:32.319
counting down. If you try it again, but this time,

976
03:19:32.440 --> 03:19:38.840
I go this lower. This time, as you focus on

977
03:19:39.719 --> 03:19:44.040
the whole of your body before we focus on your legs.

978
03:19:46.479 --> 03:19:55.639
Just notice how your body does start to feel more

979
03:19:56.079 --> 03:21:17.360
relaxed with every number that I countdown ten, nine, eight, seven, six, five, four, three, two.

980
03:21:38.079 --> 03:21:38.319
One.

981
03:21:49.680 --> 03:21:55.360
I just notice how how you feel, generally, how your

982
03:21:55.399 --> 03:22:10.239
body feels. It's not necessarily even about counting down from

983
03:22:10.360 --> 03:22:18.000
ten to one. It's that space that you have, that

984
03:22:20.639 --> 03:22:41.559
space between being active physically or mentally to just sitting

985
03:22:41.799 --> 03:22:46.600
or lying down, just being there, not doing anything, not

986
03:22:46.879 --> 03:22:53.879
saying anything, not needing to think about anything. So that

987
03:22:54.040 --> 03:22:57.559
opens up a space, you know, a bit of a space,

988
03:22:58.559 --> 03:23:08.399
a gap. And the more I camped down from ten

989
03:23:08.479 --> 03:23:15.840
to one, the bigger that gap becomes. So there's that

990
03:23:16.079 --> 03:23:28.680
gap of calmness, of comfort, relaxation. It's a nice feeling,

991
03:23:34.239 --> 03:23:42.959
and it moves those stresses or discomforts physically or emotionally,

992
03:23:43.639 --> 03:24:05.159
moves them away. Allows you to just slow down. Someone

993
03:24:05.239 --> 03:24:08.440
to count again from ten down to one, and notice

994
03:24:09.239 --> 03:24:18.159
that gap widening the gap. And as it widens it's

995
03:24:18.200 --> 03:24:24.399
almost like the thestress and attention falls into the gap

996
03:24:37.879 --> 03:24:42.000
and gives you that distance, that space.

997
03:24:44.399 --> 03:24:49.879
Now ten.

998
03:24:54.200 --> 03:26:20.680
Nine, eight, seven, six, five, four three two.

999
03:26:38.920 --> 03:26:39.159
One.

1000
03:26:51.040 --> 03:27:12.360
How did your body feel? Can you notice? Do you

1001
03:27:12.520 --> 03:27:49.799
feeling calmer, the feeling more relaxed as we now focus

1002
03:27:49.920 --> 03:28:10.559
on your legs, just your legs. We're just gonna start

1003
03:28:10.719 --> 03:28:29.760
with focusing on your thighs. Of course, it's not the

1004
03:28:29.879 --> 03:28:38.360
most exciting thing to be doing, because I'm sure like

1005
03:28:38.520 --> 03:28:41.040
most of your body is not a lot going on

1006
03:28:41.239 --> 03:28:53.639
right now. Just focusing on the whole of your thighs,

1007
03:28:56.479 --> 03:28:59.920
the tops of your thighs, the sides of your fire

1008
03:29:02.399 --> 03:29:06.879
the bottoms of your thighs, your outer thighs, and your

1009
03:29:07.000 --> 03:29:12.200
inner thighs. Basically the whole of your thigh that leads

1010
03:29:13.280 --> 03:29:28.799
into your hip and it goes down to your knee joints. Now,

1011
03:29:28.879 --> 03:29:35.879
this is a big area. It's a very heavy area.

1012
03:29:36.399 --> 03:29:42.360
It's very strong. Probably the strongest muscles in your body

1013
03:29:43.000 --> 03:29:57.360
are in your thighs. But I don't think we perhaps

1014
03:29:59.360 --> 03:30:12.079
give enough tension to our thighs. Perhaps we don't acknowledge

1015
03:30:12.760 --> 03:30:32.159
how important our thighs are to our lives, how much

1016
03:30:34.799 --> 03:30:48.280
they actually do for us all through our lives. And

1017
03:30:48.399 --> 03:30:54.120
it may seem to sound really weird, but I think

1018
03:30:54.200 --> 03:31:01.079
that all of our body parts, especially our thighs, need

1019
03:31:01.280 --> 03:31:15.760
some TLC, a bit of love shown, a bit of acknowledgement,

1020
03:31:18.479 --> 03:31:27.559
thank you, gratitude for what our thighs do for us.

1021
03:31:34.120 --> 03:31:40.159
And I know this may sound is strange. Maybe you think,

1022
03:31:40.559 --> 03:31:43.479
why am I Surely I should be out in the

1023
03:31:43.600 --> 03:31:52.120
garden hugging a tree or something. Well, it's hard to

1024
03:31:52.159 --> 03:31:55.399
set a microphone up on a tree. That's why I'm

1025
03:31:55.440 --> 03:31:58.280
doing this indoors. Otherwise I would be outside hugging a tree.

1026
03:32:00.120 --> 03:32:08.840
See the television from the tree. If you move down

1027
03:32:08.879 --> 03:32:18.639
to your knees gain such an important part. And I

1028
03:32:18.760 --> 03:32:25.559
think we don't necessarily I'll speak for myself here. I

1029
03:32:25.680 --> 03:32:30.799
don't necessarily appreciate all that my knees do for me

1030
03:32:32.079 --> 03:32:37.239
until I have a problem with my knee. It's occasionally,

1031
03:32:37.280 --> 03:32:42.280
if I ever maybe i'll bash it or it's aching

1032
03:32:42.440 --> 03:32:48.799
for some reason. It's then that I realize how much

1033
03:32:48.959 --> 03:32:52.600
it does. You know, the benefit of being able to

1034
03:32:53.520 --> 03:33:01.079
use my legs without any kind of physical called discomfort

1035
03:33:02.719 --> 03:33:09.719
is a beautiful thing that's possibly not appreciated until it's

1036
03:33:10.360 --> 03:33:19.760
temporarily removed. You know that's comfort. But as you focus

1037
03:33:19.840 --> 03:33:27.719
on your knees, regardless of how your knees feel, you

1038
03:33:27.799 --> 03:33:33.680
can have that sense of gratitude and love to your

1039
03:33:33.719 --> 03:33:46.360
knees for all that they do for you. And you

1040
03:33:46.440 --> 03:33:50.280
can still have that attention on your thighs and maybe

1041
03:33:50.479 --> 03:33:56.760
notice how your thighs feel. Maybe you've noticed that they

1042
03:33:57.680 --> 03:34:16.040
are more deeply as you focus now on the bottoms

1043
03:34:16.079 --> 03:34:20.520
of your legs, your shins and your calf muscles, the

1044
03:34:20.600 --> 03:34:28.280
bones between your knees and your feet incorporate, and of

1045
03:34:28.399 --> 03:34:39.399
course your ankles so important. You know, anyone that's had

1046
03:34:40.280 --> 03:34:45.719
even like the slightest sprain of an ankle knows how

1047
03:34:47.360 --> 03:34:57.719
how much we take our ankles for granted. And it's

1048
03:34:57.799 --> 03:34:59.840
kind of strange in a way when you think that.

1049
03:35:02.440 --> 03:35:06.399
You know, logically, our wrists are a lot thinner than

1050
03:35:06.520 --> 03:35:10.600
the rest of our arms, which is okay, it doesn't

1051
03:35:11.159 --> 03:35:14.200
I can't see any problem with that because we're just

1052
03:35:14.319 --> 03:35:22.000
picking stuff up. But our ankles so much thinner than

1053
03:35:22.040 --> 03:35:31.120
the rest of our legs, and from a physics perspective

1054
03:35:32.360 --> 03:35:36.559
or logical even it doesn't really make sense that all

1055
03:35:36.639 --> 03:35:45.360
this weight would ultimately be resting on your ankles then

1056
03:35:45.479 --> 03:35:58.639
leading to your feet, that thin area, thin bone. Yeah,

1057
03:35:58.719 --> 03:36:04.159
it does so much great great work. Supports us, supports

1058
03:36:04.280 --> 03:36:15.879
our body for a lifetime, helps us to balance, It

1059
03:36:16.000 --> 03:36:28.639
helps you to get her around and be mobile. And

1060
03:36:28.760 --> 03:36:36.399
there's the calf muscles. Of course, when I was younger,

1061
03:36:36.799 --> 03:36:40.120
I couldn't see the point in calf muscles. Didn't seem

1062
03:36:40.159 --> 03:36:45.200
to do anything. Okay, if I walked around on tiptoes,

1063
03:36:46.000 --> 03:36:49.879
then my calf muscles get some work. But of course

1064
03:36:49.920 --> 03:36:54.040
that's not true. The calf muscles are being used whenever

1065
03:36:54.159 --> 03:37:06.079
we use our legs and your shins there to protect

1066
03:37:08.040 --> 03:37:16.719
your lower legs, shaped in a way, almost as a

1067
03:37:16.760 --> 03:37:29.040
protector for the bone, leading of course to your ankles

1068
03:37:32.440 --> 03:37:39.000
and your feet. But we're not going to focus on

1069
03:37:39.120 --> 03:37:41.200
your feet. We're just going to focus on the legs.

1070
03:37:43.280 --> 03:37:47.920
I realize that now that I've mentioned your feet, it

1071
03:37:48.040 --> 03:37:52.959
probably focuses on them anyway, for maybe I should focus

1072
03:37:53.040 --> 03:37:58.879
on your feet a little bit. You can have them

1073
03:37:58.920 --> 03:38:04.479
in your awareness the same as you have your thighs

1074
03:38:04.760 --> 03:38:09.040
in your awareness. Even though we haven't been focusing on

1075
03:38:09.200 --> 03:38:13.920
your thighs for a few minutes and we're focusing on

1076
03:38:14.079 --> 03:38:31.280
your ankles, there's still that sensation of comfort in your thighs,

1077
03:38:36.280 --> 03:38:43.600
and this that movement of energy because the thighs hold

1078
03:38:45.559 --> 03:38:50.799
lots of different sensations. Of course, there's the muscles, the

1079
03:38:51.159 --> 03:39:03.639
big straw muscles that we have in our thighs. But

1080
03:39:03.799 --> 03:39:09.440
the skin on the outside of the thighs, as in

1081
03:39:09.959 --> 03:39:15.719
the outside of all of our body, can be very sensitive,

1082
03:39:19.600 --> 03:39:32.799
sensitive to the touch, sensitive to temperature. And inside your

1083
03:39:32.959 --> 03:39:40.399
thighs the bones, there's the muscle, there's the blood, vessels,

1084
03:39:40.559 --> 03:39:46.360
the ar trees, to all this stuff that's inside your thighs.

1085
03:39:50.799 --> 03:39:54.159
I guess sometimes it'd be nice if you could actually

1086
03:39:54.200 --> 03:40:01.600
put your fingers inside your thighs and a message, so

1087
03:40:01.719 --> 03:40:05.280
you can message on the outside, of course, but to

1088
03:40:05.319 --> 03:40:08.479
be able to get deep into the muscles, and to

1089
03:40:08.520 --> 03:40:13.639
be able to just massage inside your thighs, message in

1090
03:40:13.719 --> 03:40:22.319
the bones of your leg, massage in all the veins,

1091
03:40:22.520 --> 03:40:32.760
and just gently healing your thighs, and you could move

1092
03:40:32.959 --> 03:40:40.319
down message and inside your knees, just message in those bones,

1093
03:40:41.319 --> 03:40:48.360
but with healing fingertips, spreading that healing energy deep into

1094
03:40:48.479 --> 03:40:57.879
the choints of your knees. Of course, there's the back

1095
03:40:58.120 --> 03:41:03.079
of your your knee, you know, the inside crease where

1096
03:41:03.120 --> 03:41:10.559
your knee is. It's a very sensitive area. Very it

1097
03:41:10.600 --> 03:41:14.479
feels very nice when you stroke it. That might be

1098
03:41:14.639 --> 03:41:18.600
because it's an area that's not really touched very often.

1099
03:41:20.600 --> 03:41:27.479
It's almost like a hidden part, that crease in your legs.

1100
03:41:27.600 --> 03:41:34.920
It's almost like a part that has a sensitivity, which

1101
03:41:34.959 --> 03:41:45.399
is a little bit different. Of course, it's protected by

1102
03:41:45.479 --> 03:41:56.879
your legs, So you can imagine putting your fingers into

1103
03:41:57.000 --> 03:42:06.680
that crease in your legs, that fold in between your legs.

1104
03:42:07.399 --> 03:42:12.000
You can just message with your fingertips, letting your fingertips

1105
03:42:12.120 --> 03:42:22.600
going inside, massage in the muscle tissue. You can of

1106
03:42:22.760 --> 03:42:29.840
course feel the bones of your knees heading through your fingertips.

1107
03:42:37.239 --> 03:42:42.520
And then as you go down to your calf muscles.

1108
03:42:42.920 --> 03:42:44.639
Now that's the part I'd like to be able to

1109
03:42:45.479 --> 03:42:52.799
really put my fingertips deep inside my calf muscles, massage

1110
03:42:52.920 --> 03:43:02.000
in every single tissue of that muscle, healing every part,

1111
03:43:07.959 --> 03:43:14.040
and then doing the same for my shins, massage in

1112
03:43:14.200 --> 03:43:21.760
and gently stroking the bones, gently stroking them, healing in

1113
03:43:21.840 --> 03:43:29.040
a loving way, because they deserve to be treated as

1114
03:43:29.120 --> 03:43:33.120
the precious bones that they are. Because our legs are

1115
03:43:33.200 --> 03:43:36.600
so precious as in all the other parts of our

1116
03:43:36.680 --> 03:43:44.639
body and more precious of any jure on the planet.

1117
03:43:53.200 --> 03:44:01.200
When you start to think about legs in this way,

1118
03:44:05.799 --> 03:44:12.440
it can change your perspective. It might sound a bit

1119
03:44:15.520 --> 03:44:19.799
a bit silly to start with the idea of having

1120
03:44:20.680 --> 03:44:30.719
love for your legs, showing appreciation for your thighs, wanting

1121
03:44:30.840 --> 03:44:34.719
to be able to put your hands in your thighs,

1122
03:44:36.959 --> 03:44:43.319
massage the muscles and the bones, and to get your

1123
03:44:43.440 --> 03:44:51.959
fingers deep in there, releasing all tension, just to show

1124
03:44:53.840 --> 03:45:01.040
how much you care about your legs. How m do

1125
03:45:01.159 --> 03:45:06.840
you care for what your legs do for you regularly?

1126
03:45:09.239 --> 03:45:19.440
Your knees, your calves, your ankles, The strength of your ankles,

1127
03:45:22.360 --> 03:45:27.079
considering how thin they are compared to the rest of

1128
03:45:27.120 --> 03:45:36.879
your legs, especially your thighs. Yeah, they're so strong, so flexible,

1129
03:45:40.680 --> 03:45:53.520
absolutely amazing things. Your ankles are truly a gift because

1130
03:45:53.559 --> 03:46:02.280
of what they do for you, supporting all that weight,

1131
03:46:04.280 --> 03:46:08.719
regardless of how what weight you are, even if you

1132
03:46:08.840 --> 03:46:13.840
only ate stone, there's still a lot of weight for

1133
03:46:13.959 --> 03:46:20.680
these little ankles. Now, I'm a lot heavier than eight

1134
03:46:20.760 --> 03:46:31.399
stone double down, yet my ankles support my body all

1135
03:46:31.479 --> 03:46:37.879
the time. Although they do give off a sigh of

1136
03:46:38.000 --> 03:46:43.280
relief when I sit down, as in fact, my whole

1137
03:46:43.360 --> 03:46:52.840
legs do. My feet feet also go, my toes clap.

1138
03:46:54.040 --> 03:47:22.520
We're so happy. Your legs really are amazing. And I

1139
03:47:22.680 --> 03:47:26.559
know that talking about talking about your legs is probably

1140
03:47:29.079 --> 03:47:33.760
possibly among the most most boring things I've ever heard

1141
03:47:33.799 --> 03:47:42.200
anyone say. Possibly you're boring or not. Everything I said

1142
03:47:42.360 --> 03:47:59.000
is true. Your legs are amazing. Your legs deserve not

1143
03:47:59.399 --> 03:48:17.559
just respect, act they deserve to relax deeply. They deserve

1144
03:48:17.799 --> 03:48:22.680
to take some time out of the day to just

1145
03:48:23.079 --> 03:48:59.239
let go completely. The legs really can relax. And because

1146
03:48:59.319 --> 03:49:03.239
the legs are so such a most, you know, very

1147
03:49:03.319 --> 03:49:09.040
important part of your body. When you relax your legs,

1148
03:49:09.159 --> 03:49:16.360
the rest of your body also naturally follows in that

1149
03:49:20.120 --> 03:49:30.959
journey of comfort. I can feel it in my hips.

1150
03:49:32.319 --> 03:49:39.440
My hips feel really loose, and also my lwer back

1151
03:49:39.520 --> 03:49:46.120
as well. My lower back really feels it feels stretched,

1152
03:49:47.239 --> 03:49:50.280
even though I'm just sitting in a chair and there's

1153
03:49:50.399 --> 03:49:55.639
no stretching as far as I'm aware that I'm doing.

1154
03:49:56.600 --> 03:49:59.200
But it's almost as if the muscles are just relaxed

1155
03:49:59.239 --> 03:50:04.840
so much that there is a natural stretch as the

1156
03:50:05.040 --> 03:50:27.280
tension has reduced a lot and I'm now going to

1157
03:50:27.360 --> 03:50:34.799
count down from ten down to one, and you can

1158
03:50:34.920 --> 03:51:03.680
continue to feel wonderfully relaxed ten nine eight seven, five,

1159
03:51:08.319 --> 03:51:36.399
four three two one relax. So I'm just going to

1160
03:51:36.479 --> 03:51:41.840
count down from five down to one, and as a countdown,

1161
03:51:43.159 --> 03:51:47.879
if you just focus on the numbers, just the numbers

1162
03:51:49.559 --> 03:51:58.520
counting down, and notice how you feel in this moment

1163
03:52:00.280 --> 03:52:04.680
as you hear the numbers counting down, knowing that those

1164
03:52:04.840 --> 03:52:17.879
numbers counting down represent you feeling calmer, not just in

1165
03:52:18.000 --> 03:52:26.360
your body, but also relaxing your mind. I'll just notice

1166
03:52:26.399 --> 03:52:32.440
how you feel. There's nothing to do, there's nothing to say,

1167
03:52:33.120 --> 03:52:50.159
there's nothing to think about, starting with number five, four

1168
03:53:10.520 --> 03:53:35.600
two one. And as you notice the gradual letting go

1169
03:53:38.040 --> 03:53:44.959
of the tension in your body, you may also begin

1170
03:53:45.280 --> 03:53:51.239
to notice and be aware of how your mind is

1171
03:53:52.319 --> 03:54:00.159
starting to slow down. This is just a natural thing

1172
03:54:00.680 --> 03:54:08.040
that happens. It's not really a special procedure. It's just

1173
03:54:08.239 --> 03:54:14.440
natural because as your body relaxes, your mind also starts

1174
03:54:14.520 --> 03:54:19.200
to relax. And the more your mind relaxes, the more

1175
03:54:19.239 --> 03:54:24.479
your body relaxes. It's just a continuous circle of relaxation.

1176
03:54:30.520 --> 03:54:39.040
And there's that calmness that comes from relative quietness. You know,

1177
03:54:39.200 --> 03:54:44.799
even even if there's background sounds either your side online,

1178
03:54:46.520 --> 03:54:52.440
it's still going to be quite calm. You know, you

1179
03:54:52.520 --> 03:54:57.200
haven't got the television on, there's no music in the

1180
03:54:57.239 --> 03:55:00.479
background unless you're listening to the recording with music, of course,

1181
03:55:05.360 --> 03:55:07.520
you're very likely not going to be sitting in a

1182
03:55:07.639 --> 03:55:10.719
room with other people. Of course you might be, but

1183
03:55:12.040 --> 03:55:15.280
generally it's more ideal if you can do this on

1184
03:55:15.399 --> 03:55:26.719
your own, so no distractions, and when you stop thinking

1185
03:55:26.799 --> 03:55:43.959
about stuff, relaxation automatically rises, a sense of comfort starts

1186
03:55:44.040 --> 03:55:52.799
to grow, and without trying to build it up into

1187
03:55:52.879 --> 03:56:04.920
something fantastical or something magical, this is just a natural process,

1188
03:56:07.360 --> 03:56:18.040
something that's easy to accomplish. In fact, it's almost you know,

1189
03:56:18.200 --> 03:56:25.040
the sense of relaxing completely happens really when you put

1190
03:56:25.239 --> 03:56:29.079
no effort into it. It's not something that you can

1191
03:56:29.200 --> 03:56:40.799
really force. It's something that happens naturally. And part of

1192
03:56:41.239 --> 03:56:51.440
the process of this recording and others is simply two

1193
03:56:53.040 --> 03:57:03.399
allow you to take advantage of this space, this time,

1194
03:57:06.440 --> 03:57:17.319
to just let go, to just be here, to be

1195
03:57:17.959 --> 03:57:31.360
in tune with how you feel. Yet with the intention

1196
03:57:33.600 --> 03:57:45.079
of wanting to relax deeply and maybe even to fall asleep,

1197
03:57:46.239 --> 03:57:51.399
depending on what it is that you wish for yourself

1198
03:57:53.159 --> 03:58:08.239
in this moment. As we know, relaxing is the majority

1199
03:58:09.479 --> 03:58:13.920
of the process of falling asleep. The actual falling asleep

1200
03:58:14.000 --> 03:58:20.799
part is a tiny bit at the end. The deeper

1201
03:58:22.120 --> 03:58:44.559
relaxed you become, the easier you find yourself drifting. You

1202
03:58:44.639 --> 03:58:51.639
can also, if you choose, stay focused on my voice

1203
03:58:53.440 --> 03:59:20.239
and really enjoy the process of gradually relaxing each muscle

1204
03:59:24.840 --> 03:59:51.719
in your body effortlessly and just observing the sensation of

1205
03:59:51.959 --> 04:00:07.600
letting go completely. This time, I'm going to count from

1206
04:00:07.840 --> 04:00:18.000
six down to one, and you can notice your mind

1207
04:00:20.639 --> 04:00:34.040
calming down more with each number that you hear me say, naturally,

1208
04:00:35.120 --> 04:00:44.879
feeling calm and slow and peaceful.

1209
04:00:50.159 --> 04:01:17.239
Sex five.

1210
04:01:37.000 --> 04:03:43.239
Four, three, two one, being aware of how your mind

1211
04:03:43.559 --> 04:04:12.319
to slow right down, sinking deeply into relaxation. And as

1212
04:04:12.360 --> 04:04:21.120
you focus on your mind, you may notice that there

1213
04:04:21.200 --> 04:04:29.040
are some thoughts still there, maybe some stubborn thoughts that

1214
04:04:31.520 --> 04:04:44.520
for some reason perhaps need your attention. So what you

1215
04:04:44.639 --> 04:04:57.680
can do is send love to those thoughts. Sprinkle those

1216
04:04:57.920 --> 04:05:08.079
thoughts with love. I all petals from a flower, just

1217
04:05:08.239 --> 04:05:15.879
sprinkle it over them, petals filled with love towards those thoughts.

1218
04:05:16.479 --> 04:05:22.840
To let those thoughts know that you're not abandoned in them,

1219
04:05:24.280 --> 04:05:32.040
You just need them. You require them to just calm down,

1220
04:05:34.319 --> 04:05:38.760
slow down, quiet down.

1221
04:05:42.440 --> 04:05:42.840
For now.

1222
04:05:50.760 --> 04:05:55.719
So as you focus on those remaining thoughts as we

1223
04:05:55.920 --> 04:06:01.159
count down this time from seven down to one. With

1224
04:06:01.319 --> 04:06:15.200
each number, just imagine sprinkling those flower petals of love, kindness,

1225
04:06:16.799 --> 04:06:28.639
gratitude over those thoughts, which will allow them to just

1226
04:06:30.079 --> 04:06:45.079
melt away and relax deeply. With every number, those thoughts

1227
04:06:45.239 --> 04:08:53.120
will become more and more relaxed, starting with number seven, six, five, four, three, two.

1228
04:09:11.639 --> 04:09:11.879
One.

1229
04:09:28.559 --> 04:09:45.479
And as you now notice how relaxed you're feeling in

1230
04:09:45.680 --> 04:10:07.200
your body, we're going to focus on your hands because

1231
04:10:07.360 --> 04:10:13.559
the more relaxed your hands are, the more relaxed your

1232
04:10:13.680 --> 04:10:34.399
body and mind are. And there's you focus on your

1233
04:10:34.600 --> 04:10:44.799
hands and your fingers. There's nothing needed to be done.

1234
04:10:45.760 --> 04:10:50.840
There's no clenching of fists or dents in the fingers

1235
04:10:51.000 --> 04:11:04.559
or anything like that. It's just noticing and focusing on

1236
04:11:04.760 --> 04:11:32.920
your hands, noticing how they feel. Because the more relaxed

1237
04:11:33.399 --> 04:11:43.079
your hands feel, the calmer your mind feels, and the

1238
04:11:43.399 --> 04:12:00.360
more comfort you feel throughout your body. And you may

1239
04:12:02.799 --> 04:12:45.879
have already noticed you're mind is starting to dress fahim

1240
04:12:50.000 --> 04:13:04.639
just on your hands and fingers, allowing them to experience

1241
04:13:07.360 --> 04:13:15.559
a real deepening of that relaxation in your hands and fingers,

1242
04:13:21.600 --> 04:13:43.959
more and more relaxed. With each number from eight down

1243
04:13:44.079 --> 04:13:56.879
to one. You can almost feel that healing and relaxing

1244
04:13:57.360 --> 04:14:13.520
energy spreading into your hands and fingers, becoming yearn more

1245
04:14:15.680 --> 04:14:24.280
relaxing with each number. Ye hear.

1246
04:14:28.159 --> 04:14:29.280
Going down.

1247
04:14:30.559 --> 04:14:49.319
From eight down to one, drifting, drifting again starting with

1248
04:14:53.920 --> 04:18:49.000
number eight, seven, six, five, four, three, yeah, h just

1249
04:18:49.280 --> 04:18:58.239
being here now, nothing to think about, nothing to do,

1250
04:18:59.799 --> 04:19:13.639
no thing to say, and everything just feels calmer. And

1251
04:19:13.799 --> 04:19:21.520
this is your natural state of being. This is how

1252
04:19:21.680 --> 04:19:28.120
you just normally feel when you take away all of

1253
04:19:28.200 --> 04:19:35.120
that other stuff that we add, you know, things like

1254
04:19:35.559 --> 04:19:51.799
stress and worrying and overthinking, anxiety, tension, just genuinely thinking

1255
04:19:51.879 --> 04:19:57.959
about stuff. You take that away, which is what we do.

1256
04:19:58.719 --> 04:20:10.600
What we do now, you're left with a real sense

1257
04:20:11.239 --> 04:20:23.760
of peacefulness which comes to you very quickly, because ultimately

1258
04:20:24.399 --> 04:20:38.280
it's just a feeling, a feeling of comfort, almost as

1259
04:20:38.319 --> 04:20:42.440
if you've gone inside yourself and you've found a special

1260
04:20:42.559 --> 04:20:56.239
place where everything is peaceful, a place where you can

1261
04:20:56.360 --> 04:21:06.600
feel relaxed and your natural all sense of comfort, a

1262
04:21:06.719 --> 04:21:15.239
place where you can be you, where you can accept

1263
04:21:15.319 --> 04:21:21.399
yourself for who you are, the place where you're not

1264
04:21:21.600 --> 04:21:32.000
trying to please anybody else ever, a place where you

1265
04:21:32.200 --> 04:21:41.760
can actually not just love yourself, but in some ways

1266
04:21:41.840 --> 04:21:49.239
more importantly, you can like yourself, appreciate.

1267
04:21:49.920 --> 04:21:50.959
Who you are.

1268
04:22:00.200 --> 04:22:06.440
Sense of gratitude is in the air all around you.

1269
04:22:14.120 --> 04:22:21.920
That's also a place where you can actually feel the

1270
04:22:22.280 --> 04:22:37.520
healing energy soaking into your body. Heathing energy soaking into

1271
04:22:37.680 --> 04:22:47.639
your body, and that healing energy spreads through your veins,

1272
04:22:51.399 --> 04:22:58.280
traveling to each and every single part of your body,

1273
04:23:04.159 --> 04:23:08.799
and you start to realize that actually that healing energy

1274
04:23:11.280 --> 04:23:17.680
it's not just entered into your brain, it's become part

1275
04:23:18.200 --> 04:23:29.479
of your brain, and that spinal fluid is now mixed

1276
04:23:29.600 --> 04:23:40.719
with healing energy, not just allowing you to feel so

1277
04:23:40.959 --> 04:23:52.840
much more relaxed and healthy in this moment, but also

1278
04:23:55.799 --> 04:24:03.280
you start to realize that actually, what's happening now with

1279
04:24:03.440 --> 04:24:13.079
that healing, relaxing energy spreading through your body, it's actually

1280
04:24:13.520 --> 04:24:23.719
changing your life. It's actually changing the way you're going

1281
04:24:23.840 --> 04:24:30.280
to feel not just now, but tomorrow and the next

1282
04:24:30.440 --> 04:24:39.840
day as your health improves, not just your physical health

1283
04:24:39.959 --> 04:24:47.319
but your mental health. Things that used to bother you

1284
04:24:47.520 --> 04:24:54.639
in the past, for some reason, no longer have the

1285
04:24:54.799 --> 04:25:04.680
effect that they used to because something's changed deep within you.

1286
04:25:09.760 --> 04:25:16.159
Maybe things that used to cause you to feel anger

1287
04:25:20.000 --> 04:25:30.120
no longer have that power to control you the way

1288
04:25:30.159 --> 04:25:38.200
they seem to be able to before. As you realize

1289
04:25:39.239 --> 04:25:51.639
that you're the one who decides what affects you, you're

1290
04:25:52.159 --> 04:26:03.000
the one who decides to feel relaxed and when you

1291
04:26:03.319 --> 04:26:21.280
choose to enjoy noticing these natural developments of healing continuing

1292
04:26:21.680 --> 04:26:35.600
to grow and improve your life day by day, including

1293
04:26:35.719 --> 04:26:48.159
of course, your ability to relax so much easier. And

1294
04:26:48.559 --> 04:26:59.399
sleeping is the most natural thing in the world to you,

1295
04:27:03.920 --> 04:27:11.079
because falling asleep is something that you've done so many

1296
04:27:11.280 --> 04:27:19.079
times in your life, and you know that you were born,

1297
04:27:20.600 --> 04:27:27.200
as we all were, with the ability to fall asleep naturally.

1298
04:27:31.399 --> 04:27:42.120
We were born with that ability to just drift off

1299
04:27:42.879 --> 04:27:56.000
into a deep, healing sleep. Even when we're kids, sometimes

1300
04:27:56.120 --> 04:28:00.520
will fall asleep when we don't even want to try

1301
04:28:00.600 --> 04:28:05.399
to stay awake. Maybe it's a birthday in the morning,

1302
04:28:05.559 --> 04:28:09.879
or it's Christmas or holiday or something we look forward to.

1303
04:28:10.440 --> 04:28:14.520
We don't want to go to sleep. But the more

1304
04:28:15.079 --> 04:28:19.959
we want to stay awake. The more we just start

1305
04:28:20.079 --> 04:28:28.399
to drift, and the more you fight drifting, the more

1306
04:28:28.440 --> 04:28:31.000
you try to stop yourself and drift in a safe

1307
04:28:33.120 --> 04:28:44.159
the deeper and stronger that drifting becomes. Because we're born

1308
04:28:45.159 --> 04:28:51.000
not just with the need to relax deeply and to

1309
04:28:51.200 --> 04:29:01.000
naturally fall asleep, but it's our birthright, it's part of

1310
04:29:01.120 --> 04:29:11.760
our DNA, and sometimes as we get older in life,

1311
04:29:13.120 --> 04:29:26.680
perhaps at times we have forgotten that relaxing completely. It's

1312
04:29:26.799 --> 04:29:39.879
not only a wonderfully pleasant experience, it's also really easy.

1313
04:29:51.239 --> 04:29:58.760
It's very, very easy to let go, because that's all

1314
04:29:58.840 --> 04:30:13.200
it is, is just deciding to let go. And when

1315
04:30:13.319 --> 04:30:21.120
you press the play button on my recordings, you have

1316
04:30:21.360 --> 04:30:31.920
given permission for my voice to relax you. When you

1317
04:30:32.040 --> 04:30:37.239
press that play button, you have given me permission for

1318
04:30:37.399 --> 04:30:51.440
my words to effect you in a positive, only a

1319
04:30:51.639 --> 04:31:12.959
positive way, opening up your mind to useful and healing

1320
04:31:14.520 --> 04:31:30.559
suggestions that can have such an amazing effect on how

1321
04:31:30.719 --> 04:31:42.799
you feel right now, as well as those changes that

1322
04:31:43.120 --> 04:31:53.120
continue long after the recording ends, those changes within you

1323
04:31:56.000 --> 04:32:08.680
that continue to flourish and grow, transforming your life in

1324
04:32:09.280 --> 04:32:21.239
a positive, beautiful way, allowing you to move forward in

1325
04:32:21.360 --> 04:32:27.879
your life in the direction that you choose for yourself.

1326
04:32:37.000 --> 04:32:49.000
And this feeling, this feeling that you can experience of safety, comfort, calmness,

1327
04:32:56.760 --> 04:33:10.720
This feels so nice. It's such a healthy place to be,

1328
04:33:18.639 --> 04:33:32.400
and that positivity grows within you each and every day.

1329
04:33:35.479 --> 04:33:45.279
Moving forward, you're going to find that you're more relaxed

1330
04:33:47.599 --> 04:34:00.159
physically and in your mind is more relaxed. And not

1331
04:34:00.279 --> 04:34:05.840
that you're thinking slower, it's just that your mind will

1332
04:34:05.919 --> 04:34:18.000
be less clogged up with unnecessary negativity because from now on,

1333
04:34:18.680 --> 04:34:28.319
your mind rejects negativity. From now on, you're going to

1334
04:34:28.479 --> 04:34:45.319
start noticing when negativity arises and you can just say stop, stop,

1335
04:34:48.200 --> 04:34:54.959
and that negativity will turn around and leave you alone.

1336
04:35:02.959 --> 04:35:22.279
Stop and that negativity would disappear. And as you notice

1337
04:35:22.599 --> 04:35:30.919
that you feel way more relaxed than you probably expected,

1338
04:35:37.040 --> 04:35:46.599
you can now congratulate yourself because you're the person that

1339
04:35:46.759 --> 04:35:52.880
has done this. You are the one that has opened

1340
04:35:53.080 --> 04:36:01.560
your mind up to the simple facts. You can feel

1341
04:36:02.479 --> 04:36:12.240
more relaxed in your body and in your mind. You've

1342
04:36:12.400 --> 04:36:18.279
opened your mind up to the birthright of being able

1343
04:36:18.360 --> 04:36:35.200
to just fall asleep easily when you choose. And that's

1344
04:36:35.240 --> 04:36:42.479
a nice feeling, don't you think it feels nice, doesn't it,

1345
04:36:45.560 --> 04:36:52.639
to feel calm, all that healing energy spreading through your

1346
04:36:52.720 --> 04:37:05.439
body and your mind, to spend time in a special

1347
04:37:05.599 --> 04:37:21.479
place where negativity can no longer enter. Negativity is banned,

1348
04:37:22.520 --> 04:37:29.919
it's barred, it's not allowed entry. Doesn't it doesn't. This

1349
04:37:30.479 --> 04:37:38.319
doesn't deserve to be here. It doesn't belong here. Negativity

1350
04:37:38.560 --> 04:37:52.720
has no place in your life, which makes room for

1351
04:37:53.040 --> 04:38:24.520
more comfort, more heathing, more relaxation, more peace. It feels nice,

1352
04:38:24.639 --> 04:38:25.040
doesn't it?

1353
04:38:26.880 --> 04:38:31.040
Just the let go.

1354
04:38:32.959 --> 04:38:52.880
With everything. I'm gonna count down now from twenty down

1355
04:38:52.959 --> 04:39:02.319
to one. You can continue to relax. If you choose,

1356
04:39:02.720 --> 04:39:16.319
you can drift to sleep. With every number you hear

1357
04:39:16.479 --> 04:39:28.040
me say, you can fill twice as relaxed, or if

1358
04:39:28.080 --> 04:41:44.520
you choose, you can fill twice a sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

1359
04:41:52.680 --> 04:41:53.000
Five.

1360
04:42:00.080 --> 04:42:00.279
Ah.

1361
04:42:33.520 --> 04:42:43.360
This is your time to just take a break, your

1362
04:42:43.520 --> 04:42:54.200
time to relax, to allow your mind to slow down,

1363
04:43:02.919 --> 04:43:16.959
to give yourself permission to take a break from everything.

1364
04:43:21.680 --> 04:43:26.200
And you're the only person that can make that decision.

1365
04:43:29.040 --> 04:43:31.759
You're the only person that can actually tell your mind

1366
04:43:36.560 --> 04:44:00.840
to just relax, to just take some time off so

1367
04:44:01.000 --> 04:44:05.840
that you can focus on your body, getting in touch

1368
04:44:06.119 --> 04:44:20.799
with how you feel physically. And in the process of

1369
04:44:23.599 --> 04:44:28.360
this body scan, where you focus on different parts of

1370
04:44:28.439 --> 04:44:39.240
your body, those parts that you focus on and observe,

1371
04:44:42.200 --> 04:44:50.560
even though you're not purposely requesting for those parts of

1372
04:44:50.639 --> 04:44:58.119
your body to relax, it's kind of expected. You expect

1373
04:45:00.000 --> 04:45:13.040
listen to my voice to feel more relaxed naturally, because

1374
04:45:13.119 --> 04:45:22.880
when you're listening to me, your attention is focused on

1375
04:45:23.119 --> 04:45:34.639
my words. And as my words guide you to focus

1376
04:45:39.040 --> 04:45:53.919
on those parts of your body, your focus increases, which

1377
04:45:54.119 --> 04:46:10.040
actually calms your mind. And when you wind calms down,

1378
04:46:14.919 --> 04:46:37.000
your body relaxes. And when your body calms down, your

1379
04:46:37.159 --> 04:46:52.560
mind relaxes. And even though you have not really started

1380
04:46:53.959 --> 04:47:02.560
the focus on your body, you can all already feel

1381
04:47:05.959 --> 04:47:19.720
that healing energy spreading through your body, pushing out stress

1382
04:47:20.840 --> 04:47:22.000
and tension.

1383
04:47:25.720 --> 04:47:26.599
Healing.

1384
04:47:28.119 --> 04:47:34.919
All the parts of your body, including your skin, your bones,

1385
04:47:36.439 --> 04:47:42.639
your blood, all of your organs inside your body, all

1386
04:47:42.720 --> 04:47:49.240
of the muscles, all of the fat, all of everything,

1387
04:47:51.080 --> 04:47:57.279
every hair on your body is filled with that healing energy.

1388
04:48:05.279 --> 04:48:13.040
And when your brain it fills with that healing energy,

1389
04:48:21.000 --> 04:48:45.520
the feeling of comfort and relaxation increases deeply, increases in

1390
04:48:45.639 --> 04:48:59.639
a way that your mind starts to fill perhaps speak

1391
04:49:00.200 --> 04:49:15.880
rousing because it's not needed, and it may start to

1392
04:49:16.119 --> 04:49:31.680
drift if that's what's needed. So if you're listening to

1393
04:49:31.880 --> 04:49:37.720
this and what you need is deep relaxation, that's what

1394
04:49:37.880 --> 04:49:38.240
you get.

1395
04:49:40.479 --> 04:49:41.919
If what you need is.

1396
04:49:43.639 --> 04:49:50.560
To fall asleep naturally and easily as your mind drifts,

1397
04:49:53.159 --> 04:50:06.880
that's also But what happened because by pressing that play

1398
04:50:07.000 --> 04:50:12.400
button on the podcast and listening to me, you give

1399
04:50:12.720 --> 04:50:25.400
permission for your body and your mind. In fact, you

1400
04:50:25.560 --> 04:50:30.040
give the command to your body and your mind to

1401
04:50:30.200 --> 04:50:42.919
relax deeply and to drift off to sleep, if that's

1402
04:50:43.240 --> 04:50:59.360
what you want or need. And as I focus on

1403
04:50:59.479 --> 04:51:09.799
the different parts of your body, you may start to

1404
04:51:10.200 --> 04:51:17.959
just drift. And then you come back again and you

1405
04:51:18.159 --> 04:51:22.840
hear me talking, and I'm focusing on a different parts

1406
04:51:22.959 --> 04:51:36.799
of your body, and you may find yourself drifting. Be

1407
04:51:36.959 --> 04:51:44.520
don realize you're drifting until you stop drifting and you're

1408
04:51:44.560 --> 04:51:51.880
alert again to my voice. Focusing on a different part

1409
04:51:52.000 --> 04:52:01.360
of your body starts to relax even deeper, because that

1410
04:52:01.599 --> 04:52:06.279
drifting is basically you already.

1411
04:52:08.080 --> 04:52:09.279
In the sleep zone.

1412
04:52:15.799 --> 04:52:20.799
And the more you drift. The longer you drift, and

1413
04:52:20.919 --> 04:52:31.439
the longer you drift, eventually that drifting continues into sleep,

1414
04:52:36.400 --> 04:52:41.279
and that's the last you remember until you wake up

1415
04:52:45.720 --> 04:52:50.840
in your own time, when you experience the right amount

1416
04:52:51.000 --> 04:52:59.799
of sleep for you, because when you do and if

1417
04:52:59.840 --> 04:53:13.520
you do fall asleep, it's extremely pleasant, so relaxing, so

1418
04:53:13.919 --> 04:53:16.560
deep healing.

1419
04:53:18.560 --> 04:53:18.919
Sleep.

1420
04:53:29.119 --> 04:53:36.919
It feels so nice to relax into your own body

1421
04:53:37.119 --> 04:53:45.720
and mind, you as you feel that healing energy is

1422
04:53:45.959 --> 04:53:59.319
spreading through it. Relaxing. Use so deep, relaxing, use so.

1423
04:54:01.479 --> 04:54:02.560
So deeply.

1424
04:54:11.680 --> 04:54:28.000
We start to focus on your eyes, moving down to

1425
04:54:28.159 --> 04:55:10.880
your jaw, down to your neck, your shoulders, palms, hand, fingers,

1426
04:55:18.200 --> 04:55:59.159
your chest, stomach, your back, your spine, your hips, you legs,

1427
04:56:07.040 --> 04:56:42.040
your feet, your toes, and then feeding, feedings, spreading and

1428
04:56:42.319 --> 04:56:56.319
growing inside your body, feeling you up. Now let's focus

1429
04:56:56.439 --> 04:57:06.200
again more parts of your body. Focus in this time

1430
04:57:06.319 --> 04:57:19.319
on your forehead. Now on your mouth, your lips, your tongue,

1431
04:57:22.560 --> 04:57:38.639
the whole of your mouth. Focus in on your fingers.

1432
04:57:44.040 --> 04:57:48.599
Maybe you could move your fingers a little bits. You

1433
04:57:48.759 --> 04:58:04.360
can focus on each one individually, both hands, and even

1434
04:58:04.479 --> 04:58:08.119
though if you focus on both of your hands now

1435
04:58:09.799 --> 04:58:18.119
they almost seemed to just melt into one. Where is

1436
04:58:18.200 --> 04:58:25.799
your right hand start in your left hand end, almost

1437
04:58:25.959 --> 04:58:37.520
as if just mixed together. Now, focusing on your knees,

1438
04:58:43.400 --> 04:59:06.360
just noticing how your knees fell. Now, focusing on your elbows,

1439
04:59:09.159 --> 04:59:21.560
focusing on both of your elbows, just observing the feeling

1440
04:59:24.279 --> 04:59:56.200
of your elbows. Now focusing observing the back of your neck,

1441
05:00:06.159 --> 05:00:47.200
feeding the energy the factory your neck, obsurv your ankles,

1442
05:00:56.639 --> 05:02:06.279
being aware physical sensation. I don't think course ninety seen

1443
05:02:08.639 --> 05:02:25.119
now your toes on both of your feet, being aware

1444
05:02:26.959 --> 05:03:20.080
how your toes. Yeah, right now, m notice sin how

1445
05:03:20.279 --> 05:04:09.680
you entire body feels, noticing your mind feels now letting go,

1446
05:04:18.479 --> 05:04:59.599
letting go, letting go everything, letting go, letting go, let's

1447
05:04:59.639 --> 05:05:25.200
see go, uh huh everything everything. I'm going to start now,

1448
05:05:26.840 --> 05:05:28.799
and I'd like you just, first of all, just to

1449
05:05:29.040 --> 05:05:30.159
see yourself.

1450
05:05:31.319 --> 05:05:32.200
Lying down.

1451
05:05:33.599 --> 05:05:39.159
On that message table, lying on your front. Your head

1452
05:05:39.240 --> 05:05:47.680
is supported, your arms are supported, and you feel comfortable

1453
05:05:48.159 --> 05:05:57.360
and breathing. It's really easy, and you feel you feel

1454
05:05:57.439 --> 05:06:00.799
confident in how you look as well. So there's none

1455
05:06:00.840 --> 05:06:07.119
of that issue of body problems or shyness. Because I'm

1456
05:06:07.159 --> 05:06:15.279
a professional and this is a therapy session, so none

1457
05:06:15.319 --> 05:06:25.240
of that stuff matters whatsoever. This is about you. This

1458
05:06:25.439 --> 05:06:32.799
is about how you feel and how you can enjoy

1459
05:06:33.759 --> 05:06:39.799
that sense of comfort and relaxation that comes from letting

1460
05:06:39.919 --> 05:06:45.759
go and allowing my hands my fingers to relax you

1461
05:06:48.639 --> 05:06:57.080
by a message your body. So I want to start

1462
05:06:57.200 --> 05:07:02.000
off just by placing my hands on the back of

1463
05:07:02.080 --> 05:07:06.799
your head, just gently, just so you can feel what

1464
05:07:06.959 --> 05:07:15.439
my hands feel like really on you. So you can

1465
05:07:15.520 --> 05:07:17.799
maybe feel the warmth of my hands on the back

1466
05:07:17.840 --> 05:07:23.360
of your head. And with my hands to the side

1467
05:07:23.400 --> 05:07:28.000
of your head, not pressing, but just holding there very gently,

1468
05:07:30.959 --> 05:07:33.959
maybe over your ears, and a little bit on your face,

1469
05:07:35.200 --> 05:07:40.439
just so you can feel my hands so you can

1470
05:07:40.520 --> 05:07:53.720
become accustomed to them. And now put my hands on

1471
05:07:53.799 --> 05:07:58.040
the back of your head again and gently let them

1472
05:07:58.200 --> 05:08:10.520
slide down onto the back of your neck. You can

1473
05:08:10.599 --> 05:08:20.720
feel my hands gently stroking the back of your neck

1474
05:08:20.919 --> 05:08:27.360
to start with, just so you can get used to

1475
05:08:27.520 --> 05:08:32.880
the feeling of my hands on your skin, get accustomed

1476
05:08:32.919 --> 05:08:41.119
to realize that you're safe and it's all good, it's

1477
05:08:41.159 --> 05:08:51.319
all fine. And I'm going to start gently messaging the

1478
05:08:51.520 --> 05:09:01.880
muscles in the back of your neck with both hands.

1479
05:09:08.040 --> 05:09:08.880
Now, this is a very.

1480
05:09:08.919 --> 05:09:17.000
Trusting situation really because our necks are so fragile and

1481
05:09:17.119 --> 05:09:21.200
to have someone have their hands around your neck in

1482
05:09:21.360 --> 05:09:26.639
that way can sometimes be problematic for people, which is

1483
05:09:26.680 --> 05:09:31.080
why massages are quite good, because it allows you to

1484
05:09:31.200 --> 05:09:45.479
relax and to get in touch with trust, to feel

1485
05:09:45.599 --> 05:09:57.799
peaceful and calm. And there's a massage the sides of

1486
05:09:57.880 --> 05:10:05.799
your neck gently moving from the bottom of your neck.

1487
05:10:07.479 --> 05:10:10.040
It would be sort of near where your shoulders start,

1488
05:10:10.080 --> 05:10:17.159
I guess, all the way up to your jaw, your ears,

1489
05:10:17.599 --> 05:10:23.319
kind of area that side of your neck. Of course,

1490
05:10:23.360 --> 05:10:25.880
it's a lot longer than the front of your neck.

1491
05:10:38.919 --> 05:10:45.959
The message in the back of your neck, especially that

1492
05:10:46.200 --> 05:10:55.639
area where perhaps we hold tension, and as that area's message,

1493
05:10:56.040 --> 05:11:00.119
you can actually feel a sense of release in the

1494
05:11:00.200 --> 05:11:08.040
back of your neck, and maybe you can breathe it

1495
05:11:08.159 --> 05:11:13.599
out as well. Notice how it feels. Notice how you

1496
05:11:13.840 --> 05:11:27.479
feel they're moving down to that area between your neck

1497
05:11:27.560 --> 05:11:37.319
and your shoulders, that muscle area, starting to message that

1498
05:11:37.520 --> 05:11:41.799
area on both sides. I mean, this would be the

1499
05:11:41.919 --> 05:11:44.720
area that a lot of people would message if they

1500
05:11:44.759 --> 05:11:49.599
were going to give you like a shoulder massage. Even

1501
05:11:49.680 --> 05:11:53.639
that's not technically the shoulders, but it's all the muscles

1502
05:11:53.639 --> 05:11:55.479
that lead to the shoulders.

1503
05:11:56.759 --> 05:11:57.639
From the neck.

1504
05:11:59.479 --> 05:12:04.639
And they gain that can hold tension and stress. And

1505
05:12:04.799 --> 05:12:12.720
when massaged sometimes a nice deep message is useful, and

1506
05:12:13.000 --> 05:12:28.639
you decide how deep that message is, and just allow

1507
05:12:30.520 --> 05:12:35.560
my knuckles just to dig in to get to those

1508
05:12:35.759 --> 05:12:45.880
muscles and to really relaxed all the time being firm

1509
05:12:46.520 --> 05:13:03.639
yet gentle with you and just stroking down the area

1510
05:13:06.479 --> 05:13:12.040
to your actual shoulders, moving to the muscles of your

1511
05:13:12.080 --> 05:13:23.119
shoulders and maybe initially just pulling up the shoulders a

1512
05:13:23.159 --> 05:13:26.560
little bit off the table just to give you a

1513
05:13:26.639 --> 05:13:37.200
little bit of a stretch, but very gently, and you've

1514
05:13:37.200 --> 05:13:41.400
got the muscles at the front of your shoulders, the sides.

1515
05:13:41.200 --> 05:13:41.759
And the back.

1516
05:13:49.919 --> 05:13:54.319
Again, this is a part that can really take quite

1517
05:13:54.319 --> 05:14:02.080
a bit of pressure, quite a bit of needing if

1518
05:14:02.520 --> 05:14:10.400
if you wish to really release the tension to really

1519
05:14:10.520 --> 05:14:16.840
get into those muscles, and you can let your fingers

1520
05:14:16.959 --> 05:14:23.279
in there make you feel really nice. Sometimes just being

1521
05:14:23.560 --> 05:14:33.799
stroked gently or being massaged quite strongly, it can all

1522
05:14:33.880 --> 05:14:44.279
be beneficial to the relaxation. Put the muscles in your shoulders.

1523
05:14:54.200 --> 05:15:04.000
Now to move down your arms, we do one arm

1524
05:15:04.080 --> 05:15:13.959
at a time, starting with your right arm. What I

1525
05:15:14.119 --> 05:15:18.720
do is I just lift your arm up, just hold

1526
05:15:18.759 --> 05:15:23.720
it to the side of you that way it still

1527
05:15:23.759 --> 05:15:30.159
be attached, and I just message the tops of your

1528
05:15:30.319 --> 05:15:47.000
arms all the way down to your forearms into your wrists.

1529
05:15:58.400 --> 05:16:10.599
Gently message that part, the softer part, which is the

1530
05:16:11.520 --> 05:16:17.319
under part of the arm, which leads to the crease

1531
05:16:17.439 --> 05:16:23.319
in your elbow, the inside. It's much more sensitive skin.

1532
05:16:33.000 --> 05:16:43.159
Sometimes just having that stroked, I feel really nice, pleasurable

1533
05:16:43.439 --> 05:17:02.520
and relaxing. Now moving down to your right hand, just

1534
05:17:02.759 --> 05:17:15.119
holding your hand in both of my hands, just pressing

1535
05:17:15.279 --> 05:17:21.319
gently on the back of your hand and stretching your

1536
05:17:21.439 --> 05:17:32.279
fingers ever so lightly at the same time, pressing down

1537
05:17:32.360 --> 05:17:45.520
and massaging each finger, and then starting to massage the

1538
05:17:45.759 --> 05:17:58.400
palms of the hand. Just turning the hand gently, stretching

1539
05:17:58.479 --> 05:18:08.040
it gently, and actually having your hand held can really

1540
05:18:08.200 --> 05:18:15.680
be an emotional experience sometimes even if it is a stranger.

1541
05:18:17.680 --> 05:18:21.319
So when you don't know very well, like a massage

1542
05:18:21.599 --> 05:18:35.119
person or a therapist, maybe because it's intimate and you

1543
05:18:35.200 --> 05:18:47.959
can feel nice, you can feel safe. And as I

1544
05:18:48.080 --> 05:18:56.880
put that right arm back down where it was going to,

1545
05:18:56.959 --> 05:19:03.479
did the same with your left arm, exactly the same

1546
05:19:08.159 --> 05:19:12.840
massage in the muscles in your arm all the way

1547
05:19:12.959 --> 05:19:21.159
down to your rest, stroking the inside of your arm,

1548
05:19:26.680 --> 05:19:40.159
just being gentle or as firm as you require, and

1549
05:19:40.279 --> 05:19:56.520
then massaging your left hand, stretching the fingers gently, massage

1550
05:19:56.639 --> 05:20:12.319
in the palm of your left hand, and you feel

1551
05:20:12.759 --> 05:20:41.319
so so relaxing, so comforting and disrest your left arm

1552
05:20:41.560 --> 05:20:55.599
back down. Start to message your back, the biggest part

1553
05:20:55.680 --> 05:21:07.119
of your body, starting at the top, starting again where

1554
05:21:07.159 --> 05:21:10.200
we already be have been, the area at the top

1555
05:21:10.599 --> 05:21:17.360
in between your shoulders, near your neck. Going back, a

1556
05:21:17.520 --> 05:21:22.720
message in that area again, but this time moving downwards,

1557
05:21:29.240 --> 05:21:34.959
taking a downward stroke to the middle of your back,

1558
05:21:37.400 --> 05:21:42.880
working from the outside inwards. It's a massage in the

1559
05:21:45.159 --> 05:21:57.639
your back, but the outsides of your back parts where

1560
05:21:57.639 --> 05:22:10.439
your arms would maybe rest again, almost the part that

1561
05:22:10.599 --> 05:22:23.799
connects your front to your back. I'm just messaging down

1562
05:22:26.000 --> 05:22:35.279
firmly but gently, as firm as you want, moving down

1563
05:22:35.479 --> 05:22:39.159
and moving across a little bed, and moving all the

1564
05:22:39.200 --> 05:22:47.119
way down again, being very gentle yet firm as you choose.

1565
05:22:53.520 --> 05:22:58.159
Eventually we get to the spine. We can massage the

1566
05:22:58.319 --> 05:23:02.159
muscles and either side out of your spine, from the

1567
05:23:02.319 --> 05:23:07.959
top of your neck all the way down to your

1568
05:23:08.040 --> 05:23:20.319
lower back. We can do that a few times. Sometimes

1569
05:23:20.439 --> 05:23:27.080
people would use the knuckle or the you know, two

1570
05:23:27.240 --> 05:23:33.080
fingers and just go your side of the spine almost

1571
05:23:33.520 --> 05:23:36.520
just push down, go all the way down to the

1572
05:23:36.560 --> 05:23:45.159
bottom of the spine, each time releasing tension and opening

1573
05:23:45.319 --> 05:23:54.319
up the body, stretching your body so that you feel

1574
05:23:55.119 --> 05:24:12.520
more relaxed but at the same time juvenated. And now

1575
05:24:12.599 --> 05:24:16.479
I'm going to move to one side, to your right side,

1576
05:24:21.240 --> 05:24:25.840
and from the bottom of your ribs to your pelvis,

1577
05:24:26.919 --> 05:24:33.159
I'm going to massage that area of your back. I'll

1578
05:24:33.240 --> 05:24:36.279
stretch over the other side and i will pull the

1579
05:24:36.400 --> 05:24:43.200
muscles gently and massage and push from one end that

1580
05:24:43.439 --> 05:24:47.720
side or right to my side. It's in the middle

1581
05:24:47.799 --> 05:24:52.959
of fact to where your spine is. Massage in that

1582
05:24:53.240 --> 05:24:57.919
side of your spine the opposite side to where I'm standing.

1583
05:25:00.319 --> 05:25:06.319
It's almost like kneading bread. There's that big area which

1584
05:25:06.400 --> 05:25:18.159
is firm yet lots there to message. Potentially one of

1585
05:25:18.240 --> 05:25:24.840
the most important places to actually have a message, because

1586
05:25:24.919 --> 05:25:30.759
you really feel it. You really feel the release and

1587
05:25:30.919 --> 05:25:39.080
the pleasure of having your lower back massaged. It releases

1588
05:25:39.439 --> 05:25:47.720
so much from your body that's not useful, starting a

1589
05:25:47.880 --> 05:25:53.959
healing process which will continue long after this recording. Is over.

1590
05:26:03.319 --> 05:26:06.159
The message in this part of your body not only

1591
05:26:06.319 --> 05:26:11.080
feels really good for you, it's actually fun to do

1592
05:26:12.520 --> 05:26:18.200
because it is, as I said, like kneading bread, it's

1593
05:26:18.240 --> 05:26:22.080
a part that you can really get hold of and

1594
05:26:22.279 --> 05:26:35.919
really message deeply. If that's your choice, then I'm going

1595
05:26:36.000 --> 05:26:37.959
to move over to the other side of your body

1596
05:26:38.479 --> 05:26:47.159
and do the same with the opposite part of your

1597
05:26:47.279 --> 05:26:54.319
lawer back, kneading and messaging from your sides all the

1598
05:26:54.400 --> 05:27:01.720
way to the middle of your back where your spine is.

1599
05:27:06.159 --> 05:27:15.400
Pressing and kneading firm and gentle at the same time.

1600
05:27:17.400 --> 05:27:29.880
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1601
05:27:30.240 --> 05:27:41.880
relaxation or mixed together. Plus there's that feeling from your

1602
05:27:41.959 --> 05:27:47.119
stomach as it's being stretched. Even though you're in your

1603
05:27:47.200 --> 05:27:51.479
stomach now, you can feel it being stretched because that

1604
05:27:51.639 --> 05:28:03.040
whole area is connected to your stomach. Now we're going

1605
05:28:03.119 --> 05:28:08.000
to move or move further up to your top of

1606
05:28:08.080 --> 05:28:12.560
your body, and I we do the same this time,

1607
05:28:13.840 --> 05:28:20.639
starting with your upper back, put my hands forward over

1608
05:28:21.959 --> 05:28:28.159
and messing massage in that area up to your spine,

1609
05:28:29.319 --> 05:28:31.919
from the side of your body up to your spine,

1610
05:28:33.720 --> 05:28:39.880
so some of that message area the muscle tissue or

1611
05:28:39.919 --> 05:28:43.919
whatever fatty tissue even will be possibly from your chest.

1612
05:28:45.880 --> 05:28:49.880
There's all connected. The chest and the back connect together.

1613
05:28:53.040 --> 05:28:56.279
I'm going to be massaging and just pulling some of

1614
05:28:56.400 --> 05:29:04.360
that skin from your side up and massaging that area

1615
05:29:07.360 --> 05:29:11.479
of your upper back all the way to your spine.

1616
05:29:15.880 --> 05:29:18.119
And then I'll move down a bit and I'll continue

1617
05:29:18.759 --> 05:29:21.520
with the middle of your back, doing exactly the same

1618
05:29:21.599 --> 05:29:38.880
thing as gentle or as deep as you choose. Now

1619
05:29:38.959 --> 05:29:43.360
I'll move the other side again and do the exact

1620
05:29:43.560 --> 05:29:47.279
same thing with the top of your back on the

1621
05:29:47.360 --> 05:29:56.880
other side, from pretty much underneath your arm area really

1622
05:30:02.319 --> 05:30:12.479
to your spine, and then continuing that all the way down,

1623
05:30:14.279 --> 05:30:31.119
including your lower your middle of your back. I'm gonna

1624
05:30:31.919 --> 05:30:38.479
go to your thighs, the backs of your thighs, and

1625
05:30:38.599 --> 05:30:45.840
the sides of your thighs, starting with your right leg.

1626
05:30:48.159 --> 05:30:55.560
Massage in the back and the sides of your thighs

1627
05:30:58.000 --> 05:31:04.400
gently and firmly. There's a lot of muscles there. It's

1628
05:31:04.479 --> 05:31:07.720
an area that can be very tense at times and

1629
05:31:07.919 --> 05:31:11.279
maybe needs a little bit more pressure than the rest

1630
05:31:11.360 --> 05:31:19.000
of the body. That's up to you, and you can

1631
05:31:19.119 --> 05:31:25.799
gently stroke the back of your legs where you know,

1632
05:31:26.439 --> 05:31:32.520
opposite your knee joint or underneath your knee joint, very sensitive,

1633
05:31:32.799 --> 05:31:45.400
gentle area, and then working down to your calf muscles.

1634
05:31:48.360 --> 05:31:54.720
Massage in your calf muscles thoroughly and deeply, if you choose,

1635
05:31:58.200 --> 05:32:15.119
using both hands and fingers, sticking deep to your ankles,

1636
05:32:17.400 --> 05:32:23.000
in the back of your back of your ankles, just

1637
05:32:23.319 --> 05:32:34.919
gently message in that area. Maybe lifting the leg and

1638
05:32:35.799 --> 05:32:58.919
stretching a little bit. Moving to the right foot, massage

1639
05:32:59.040 --> 05:33:08.200
in the bottom of your feet and the sides of

1640
05:33:08.279 --> 05:33:19.520
your feet gently but firm enough so they don't tickle,

1641
05:33:25.080 --> 05:33:30.560
and just allow the pleasure that you get from heaving

1642
05:33:30.639 --> 05:33:40.040
your feet. Message to just overtake you as I continue

1643
05:33:40.119 --> 05:33:46.720
to message your feet, the bottoms of your feet, the sides,

1644
05:33:49.360 --> 05:33:55.080
your arches, your heel. You can put a lot of

1645
05:33:55.159 --> 05:34:01.000
pressure into your heel and it feels amazing, yet the

1646
05:34:01.240 --> 05:34:09.319
arches need to be a bit more gentle. Stretching your

1647
05:34:09.439 --> 05:34:15.880
toes gently and massage in the bottoms of your toes

1648
05:34:16.639 --> 05:34:31.919
with my fingers, each one individually. Moving over to the

1649
05:34:32.119 --> 05:34:41.479
left leg to do exactly the same thing. Starting at

1650
05:34:41.520 --> 05:34:45.959
the top of the thighs, work in the back of

1651
05:34:46.040 --> 05:34:53.599
the thighs and the sides massaging deeply and gently the

1652
05:34:53.759 --> 05:35:07.520
whole area, working all the way b down. And this

1653
05:35:07.759 --> 05:35:13.639
is an area that maybe you could like to spend

1654
05:35:13.799 --> 05:35:22.599
more time relaxing and messaging. So perhaps if you wanted

1655
05:35:22.720 --> 05:35:27.720
like a bigger future recording wants, spend more time on

1656
05:35:27.959 --> 05:35:40.119
one particular area. As you moved down to your calf muscles,

1657
05:35:46.080 --> 05:35:59.439
massage and your calf muscles firmly and gently moving down,

1658
05:36:01.799 --> 05:36:08.040
you rain cool into your feet, Massage in the backs

1659
05:36:08.119 --> 05:36:18.119
of your feet, the bottoms of your feet, stretching your

1660
05:36:18.279 --> 05:36:25.159
toes and message in each tone individually. And then feeling

1661
05:36:25.319 --> 05:36:30.479
of pleasure and release that you experience when your having

1662
05:36:31.279 --> 05:36:52.720
your feet massaged feels really good. Now, she turn over

1663
05:36:52.959 --> 05:37:04.000
in your mind. Laying on your back, I'm just gonna

1664
05:37:04.040 --> 05:37:21.080
start again at your neck area in your shoulders, just

1665
05:37:21.279 --> 05:37:31.720
to get back in touch with that area. And as

1666
05:37:31.799 --> 05:37:43.439
you move up, I can clean my hands make them

1667
05:37:43.479 --> 05:37:49.119
more fresh, because now I'm going to massage your face gently,

1668
05:37:53.520 --> 05:38:03.599
starting off with your forehead. Your eyes are closed and

1669
05:38:04.720 --> 05:38:10.560
I can just stretch your eyes a little bit, pushing

1670
05:38:10.680 --> 05:38:21.159
up on your eyebrows and just massaging around your scalp,

1671
05:38:26.880 --> 05:38:36.439
massaging down your cheeks, around your ears, into your chawl

1672
05:38:37.560 --> 05:39:00.360
gently the sides of your neck chin hm, and just

1673
05:39:00.560 --> 05:39:11.919
moving down shall your neck down to your chest, starting

1674
05:39:12.040 --> 05:39:15.479
him by message in the very top of your chest

1675
05:39:19.319 --> 05:39:24.560
where the collarbone is. Give a side of the collarbone,

1676
05:39:33.000 --> 05:39:36.240
and then just message in the hole of the chest,

1677
05:39:45.439 --> 05:39:57.479
moving the chest around, because it's quite a large area.

1678
05:39:59.400 --> 05:40:06.880
You can move from one side to the next, moving

1679
05:40:07.240 --> 05:40:18.240
my hands underneath pretty much where your arms are, stretching up,

1680
05:40:20.400 --> 05:40:23.479
stretching some of the muscles of your back in the process,

1681
05:40:28.759 --> 05:40:37.400
moving up over your chest, and they're moving down again.

1682
05:40:50.119 --> 05:40:55.639
Then aloud my hands. They just message gently and slide

1683
05:40:55.919 --> 05:41:02.439
down towards your stomach, starting in the middle of your chest,

1684
05:41:05.880 --> 05:41:12.560
and then gradually my hands moving apart, having massage in

1685
05:41:12.720 --> 05:41:22.040
and sliding at the same time, moving down to just

1686
05:41:22.200 --> 05:41:37.680
below your rib cage, moving down, then massaging up again,

1687
05:41:40.479 --> 05:41:48.360
giving your chest all the attention that it needs to

1688
05:41:48.560 --> 05:42:01.439
feel completely relaxed. Remembering them also going to be focusing

1689
05:42:02.279 --> 05:42:07.560
on your sides as well, an area that really doesn't

1690
05:42:07.639 --> 05:42:14.759
get much attention but feels really good when it's massaged.

1691
05:42:19.680 --> 05:42:23.680
Just stroking my hands down the sides of your body,

1692
05:42:27.520 --> 05:42:30.919
just below your arms, all the way down to your hips.

1693
05:42:40.560 --> 05:42:46.400
Now moving to your stomach area. I'm going to stand

1694
05:42:46.639 --> 05:42:49.240
one side of you like I did when I did

1695
05:42:49.279 --> 05:42:55.560
your lower back. I'm gonna do a similar process of

1696
05:42:55.759 --> 05:43:10.560
just stretching the muscles from your side, gently massaging from

1697
05:43:10.639 --> 05:43:12.240
one side to the next.

1698
05:43:14.279 --> 05:43:14.720
Move in.

1699
05:43:17.279 --> 05:43:21.479
A whole area from below your ribs all the way

1700
05:43:21.599 --> 05:43:32.439
down to below your belly button, and then move around

1701
05:43:32.520 --> 05:43:42.400
to the other side of you and repeat that process

1702
05:43:42.720 --> 05:43:55.799
of relaxing deeply, calmly. You feel loose, you feel free,

1703
05:43:58.159 --> 05:44:02.880
and it's something about having your stay massaged. It's different

1704
05:44:02.959 --> 05:44:09.759
from any other part because we do have a tendency

1705
05:44:10.400 --> 05:44:14.240
of holding a different kind of stress in our stomach

1706
05:44:15.680 --> 05:44:23.520
that we may not be aware of. There's an now

1707
05:44:23.720 --> 05:44:31.919
massage your stomach in front of your stomach, making circles

1708
05:44:33.400 --> 05:44:42.599
around your belly button, thing going the other way around.

1709
05:44:49.159 --> 05:44:54.880
There's a gentleness and a freedom that comes from feeling

1710
05:44:55.560 --> 05:45:05.840
how you're feeling. As I now move down the tops

1711
05:45:05.919 --> 05:45:12.680
of your thighs the muscles, massaging them, and I can

1712
05:45:12.799 --> 05:45:18.759
do this two legs at the same time, pressing down

1713
05:45:21.599 --> 05:45:27.720
massaging deeply those muscles in your thighs at front of

1714
05:45:27.840 --> 05:45:38.840
your thighs and moving down to your knees gently massaging

1715
05:45:38.919 --> 05:45:50.200
your knees, sliding down your shins, putting pressure on either

1716
05:45:50.360 --> 05:46:02.479
side of your shin gently, softly but firmly, moving down

1717
05:46:02.840 --> 05:46:17.520
to your ankles, stroking the tops of your feet, and

1718
05:46:17.720 --> 05:46:23.799
then with each foot in each hand, just gently messaging

1719
05:46:24.639 --> 05:46:32.919
the whole of the foot, the top, the bottom, your heel,

1720
05:46:33.400 --> 05:46:41.159
your ankle, your toes, messaging every part of your feet.

1721
05:46:46.240 --> 05:46:52.240
Feels so good to select go and enjoy the process.

1722
05:46:57.919 --> 05:47:16.759
Enjoy feeling so deeply relaxed. So much comfort and so

1723
05:47:16.959 --> 05:47:33.720
many feelings come just from touching your skin. And you

1724
05:47:33.840 --> 05:47:40.040
can just lie there for as long as you choose,

1725
05:47:44.040 --> 05:47:53.520
enjoying the feeling of deep comfort from being massaged.

1726
05:47:55.520 --> 05:47:55.840
By me.

1727
05:48:03.000 --> 05:48:25.000
Enjoy fear deeply. Right, and all we're gonna do is

1728
05:48:28.599 --> 05:48:29.959
blow out some candles.

1729
05:48:32.520 --> 05:48:47.560
In your mind, there are gonna be a hundred candles,

1730
05:48:54.680 --> 05:49:00.479
and you're going to blow each one out individually, one

1731
05:49:00.840 --> 05:49:06.119
by one, starting at one hundred.

1732
05:49:07.200 --> 05:49:14.560
As I count down all the way down to one,

1733
05:49:19.080 --> 05:49:28.000
and each time I say a number, you can imagine

1734
05:49:28.040 --> 05:49:34.439
that candle in front of you, and I'd like you

1735
05:49:34.599 --> 05:49:53.919
to actually physically generally blow that candle out, just so

1736
05:49:53.959 --> 05:50:02.439
it's not big blow, Its just a gentle and that

1737
05:50:02.799 --> 05:50:12.360
candle will extinguish, and then I'll say the next number.

1738
05:50:13.840 --> 05:50:18.439
As we move down, then you.

1739
05:50:18.479 --> 05:50:18.880
Can just.

1740
05:50:22.639 --> 05:50:31.639
Blow that one out as well. And as we move

1741
05:50:32.040 --> 05:50:43.040
down the numbers, you'll find yourself feeding more and more relaxed.

1742
05:50:46.080 --> 05:50:52.080
If you need to sleep, you'll also find yourself becoming

1743
05:50:53.799 --> 05:51:07.520
incredibly tired and sleepy. In fact, you may struggle to

1744
05:51:07.639 --> 05:51:20.560
blow out all one hundred of these candles as you

1745
05:51:21.720 --> 05:51:48.639
feel more and more deeply relaxed, more and more deeply tired.

1746
05:51:53.000 --> 05:52:00.799
And the further you go down, the more your mind

1747
05:52:02.560 --> 05:52:14.880
starts to drift. You may find that you stop listening

1748
05:52:15.119 --> 05:52:27.680
to me after a while. And even though there may

1749
05:52:27.759 --> 05:52:36.479
be background sounds where you are, you'll be aware of

1750
05:52:36.599 --> 05:52:52.119
those sounds. At the moment you may start to just

1751
05:52:55.799 --> 05:53:15.159
not even notice them at all because they're unimportant. Where

1752
05:53:15.240 --> 05:53:22.799
I am, I've got the sounds of the birds, there's horrors,

1753
05:53:22.959 --> 05:53:30.919
the pigeon who likes to say hello sometimes, and there's

1754
05:53:30.959 --> 05:53:41.279
the odd plane that goes by, maybe traffic and trains

1755
05:53:41.599 --> 05:53:54.040
in the distance, But none of that scenems important whatsoever.

1756
05:53:58.560 --> 05:54:08.200
Oh handles you blow out, the less important anything is.

1757
05:54:13.119 --> 05:54:22.319
More candles you blow out the further you seem to

1758
05:54:24.240 --> 05:54:25.919
move away.

1759
05:54:31.520 --> 05:54:37.439
From sounds and from general.

1760
05:54:40.520 --> 05:54:41.560
Date days.

1761
05:54:42.000 --> 05:54:57.040
Stuff seems to just move away on its own. You

1762
05:54:57.759 --> 05:55:18.279
feel more tarma with every candle you blow out, guid

1763
05:55:22.080 --> 05:55:35.080
to the next number, do you hear me say? And

1764
05:55:35.240 --> 05:55:53.119
then you blow that candle out two? So easy, so simple.

1765
05:56:02.639 --> 05:56:16.639
We're gonna start by introducing the first candle, which is

1766
05:56:16.759 --> 05:56:35.279
a hundred. First candle is one hundred. When you blow

1767
05:56:35.560 --> 05:56:55.159
that candle out, you'll find immediately a light change in

1768
05:56:55.360 --> 05:57:03.599
how you feel, as well as the real sense of

1769
05:57:06.119 --> 05:57:34.919
positivity growing within you. Relaxation and sleepiness expanding. Starting with

1770
05:57:41.400 --> 05:58:22.360
one hundred, blow out by candle now ninety nine, candle

1771
05:58:24.919 --> 05:59:58.279
ninety eight, candle ninety seven, jem I to SI, can

1772
06:00:03.439 --> 06:01:20.520
ninety five, hand ninety four, candle ninety three, mm, Han

1773
06:01:31.919 --> 06:01:33.000
ninety two.

1774
06:01:36.639 --> 06:01:50.479
Mm and.

1775
06:01:58.880 --> 06:02:53.200
Bull minds you one can to ninety and eighty two,

1776
06:02:53.520 --> 06:06:21.880
nine and eighty eight and eighties handle eighties eight five, n.

1777
06:06:37.840 --> 06:06:49.680
En en.

1778
06:07:02.919 --> 06:10:16.720
Eighty two and way two one yes seventy nine, candle

1779
06:10:21.880 --> 06:11:15.040
seventy eight, candle seventy seven, candle seventy six, candle seventy five,

1780
06:11:33.919 --> 06:12:28.360
candle seventy four, candle seventy three, candle seventy two candle

1781
06:12:33.400 --> 06:13:40.240
seventy one, candle seventy one, handle seventy and sixty nine,

1782
06:13:50.040 --> 06:14:37.959
candle sixty eight, candle sixty seven, candle sixty five, candle

1783
06:14:43.560 --> 06:15:43.799
sixty four, candle sixty four, candle sixty three, candle sixty

1784
06:15:46.200 --> 06:17:32.040
two and sixty one. Candle sixty and fifty nine, handle

1785
06:17:34.840 --> 06:18:54.599
fifty eight, candle fifty seven, candle fifty six, candle fifty five,

1786
06:19:12.119 --> 06:20:33.400
handle fifty four, handle fifty three, haend fifty two, fifty two,

1787
06:21:05.840 --> 06:22:38.200
ten to fifty two, candle fifty one, candle fifty candle

1788
06:22:42.119 --> 06:24:37.319
foty nine, candle forty eight, candle forty seven, can't forty six,

1789
06:25:05.400 --> 06:27:03.080
hand forty five and forty two candle who to handle

1790
06:27:08.080 --> 06:29:08.560
forty candle thirty nine and thirty eight, cantle thirty seven,

1791
06:29:47.599 --> 06:31:20.959
candle thirty five, ten two thirty four, handle thirty three,

1792
06:31:53.560 --> 06:34:48.119
handle thirty one two thirty hand twenty eighteen nine, candle

1793
06:34:52.200 --> 06:37:18.599
twenty eight and twenty seven, twenty six can do, twenty five,

1794
06:37:57.119 --> 06:39:24.240
can two, willenty four, end the twenty three and twin

1795
06:39:24.840 --> 06:40:05.000
deep two and tent you want.

1796
06:40:39.439 --> 06:40:40.200
And to.

1797
06:40:44.439 --> 06:44:29.919
Witty can do ninety candle seventeen, canl sixteen, chancel.

1798
06:44:34.080 --> 06:45:51.439
Four and.

1799
06:45:56.200 --> 06:45:57.119
True well.

1800
06:46:42.680 --> 06:50:27.880
Fo and eleven, ye, jame do nine ten eight s

1801
06:50:31.680 --> 06:52:13.680
six came can do.

1802
06:52:17.200 --> 06:52:17.360
Fo?

1803
06:52:55.919 --> 06:52:56.720
Can do.

1804
06:53:02.040 --> 06:54:05.520
Hey ten.

1805
06:54:10.880 --> 06:54:11.080
Two?

1806
06:55:01.759 --> 06:55:20.680
Can or let go of all of those thoughts, worries,

1807
06:55:21.000 --> 06:55:27.119
concerns about the past, thoughts about the future, and even

1808
06:55:28.599 --> 06:55:32.919
things you've been thinking about today. Just let it all

1809
06:55:33.000 --> 06:55:39.240
go because none of it is useful in this moment.

1810
06:55:44.159 --> 06:55:45.919
This is your.

1811
06:55:46.279 --> 06:56:05.159
Opportunity to just focus on feeling relaxed, allowing yourself to

1812
06:56:06.119 --> 06:56:15.599
get in touch with that natural sense of peace that

1813
06:56:15.720 --> 06:56:22.400
we all have within us. It's available for everyone. It

1814
06:56:22.639 --> 06:56:27.680
just sometimes takes a little bit of effort to set

1815
06:56:27.840 --> 06:56:33.639
up the right time and place in order for you

1816
06:56:33.959 --> 06:56:42.959
to just let go. Because when you do decide to

1817
06:56:43.119 --> 06:56:48.360
let go and relax, that's what your body starts to

1818
06:56:48.479 --> 06:56:58.880
do because you've chosen, You've chosen to just allow your

1819
06:56:58.959 --> 06:57:04.560
body to unwind and your mind starts to slow down.

1820
06:57:07.880 --> 06:57:12.319
And it's a nice feeling. It's a nice feeling at

1821
06:57:12.360 --> 06:57:18.279
the beginning, just to know that you have chosen to

1822
06:57:18.439 --> 06:57:27.479
decide to relax deeply, and because you've made that decision,

1823
06:57:29.279 --> 06:57:36.319
your body will just follow suit. Because sometimes all the

1824
06:57:36.479 --> 06:57:41.200
muscles in your body need is just permission from you

1825
06:57:42.279 --> 06:57:50.720
to relax. Because so often we're busy, we're going from

1826
06:57:50.840 --> 06:57:54.799
here to there, we're walking around and we're doing stuff,

1827
06:57:57.119 --> 06:58:03.479
and the body doesn't have any time or space to

1828
06:58:03.680 --> 06:58:10.639
really relax deeply. So it kind of waits for you

1829
06:58:10.959 --> 06:58:20.119
to lead the way, waits for your permission. And when

1830
06:58:20.159 --> 06:58:26.720
you do give your permission, when you give the say

1831
06:58:26.840 --> 06:58:32.880
so we need to say, okay, it's time for your

1832
06:58:32.919 --> 06:58:42.720
body to let go completely and relax totally, your body

1833
06:58:42.959 --> 06:58:51.919
just follows. It's like a breath of relief. Ah good,

1834
06:58:52.000 --> 06:58:58.919
I can now relax. That feeling at the end of

1835
06:58:59.000 --> 06:59:03.000
a day of very physical day that you may experience

1836
06:59:03.119 --> 06:59:06.400
in the past. But you get home and you just

1837
06:59:06.599 --> 06:59:10.919
sit down on a chair, maybe you kick your shoes off,

1838
06:59:11.000 --> 06:59:17.759
and feels so nice knowing that you don't have to

1839
06:59:17.840 --> 06:59:22.479
get up again for a little while at least, if

1840
06:59:22.520 --> 06:59:25.200
you choose, you can just sit there for maybe an

1841
06:59:25.240 --> 06:59:38.479
hour to It feels blissful. And just by sitting down

1842
06:59:38.799 --> 06:59:43.479
like that, your body knows that it's time to relax.

1843
06:59:45.119 --> 06:59:50.959
Your body has been given permission from you because it's

1844
06:59:51.040 --> 07:00:01.200
a mindset. In your mind, you're prepared to let go

1845
07:00:01.400 --> 07:00:11.479
of everything and just completely allow all the stress of

1846
07:00:11.560 --> 07:00:23.479
your body to evaporate. Any tensions can just gradually vanish.

1847
07:00:30.000 --> 07:00:41.680
It's almost like magic, really, because that sense of relaxation

1848
07:00:42.040 --> 07:00:48.000
in your body, it's a very natural state. It's not

1849
07:00:48.200 --> 07:00:53.040
something unusual. It may feel unusual when you first start

1850
07:00:53.119 --> 07:00:57.599
to relax with you if you haven't really spent a

1851
07:00:57.639 --> 07:01:01.919
lot of time focusing and giving yourself this space to

1852
07:01:02.080 --> 07:01:07.360
let go completely and relax, they seem are most alien,

1853
07:01:09.240 --> 07:01:15.159
but it isn't. It's actually the most natural thing in

1854
07:01:15.240 --> 07:01:25.439
the world to let go completely, to relax totally, the

1855
07:01:25.599 --> 07:01:36.560
most natural thing in the world to allow yourself to

1856
07:01:36.840 --> 07:01:44.639
feel really calm in your mind. And it is almost

1857
07:01:45.279 --> 07:01:52.360
like a literal unwinding. It's like you press a button

1858
07:01:55.000 --> 07:02:01.400
and all the tension just releases, and it's like a wheel,

1859
07:02:01.799 --> 07:02:06.000
like a cog, like the inside of a clock, just unwinding.

1860
07:02:06.639 --> 07:02:10.560
And it's almost like you could see the little wind

1861
07:02:10.680 --> 07:02:16.520
up knob that's used just going the opposite way that

1862
07:02:16.599 --> 07:02:22.560
you choose to wind it up, and the energy that

1863
07:02:22.799 --> 07:02:33.000
frenetic stress for energy gradually winding down, losing its power,

1864
07:02:34.279 --> 07:02:41.720
losing its strength as a sense of relaxation becomes stronger

1865
07:02:42.919 --> 07:02:47.400
and deeper, and.

1866
07:02:47.680 --> 07:02:48.240
You may.

1867
07:02:49.680 --> 07:02:56.599
Find a the more relaxed you feel, that your mind

1868
07:02:57.040 --> 07:03:06.360
starts to wonder, maybe just seem to stop listening to

1869
07:03:06.479 --> 07:03:10.919
me for a while, and your mind goes somewhere else,

1870
07:03:12.319 --> 07:03:18.159
and then you realize you're listening to me again, and

1871
07:03:18.279 --> 07:03:24.919
that was just your mind drifting to sleep, which is

1872
07:03:25.080 --> 07:03:36.240
quite natural, because sometimes when we're stressed and tense, we're

1873
07:03:36.319 --> 07:03:39.959
not mean I actually be aware of what we need,

1874
07:03:41.080 --> 07:03:49.520
what we physically or emotionally need in this moment. But

1875
07:03:49.680 --> 07:03:55.959
when you allow your body and mind to relax completely,

1876
07:03:57.720 --> 07:04:04.919
and you let go of all thoughts, concerns, worries, ideas,

1877
07:04:06.360 --> 07:04:10.919
all letting them go, allow them to drop onto the floor.

1878
07:04:16.200 --> 07:04:22.200
When you start to get in touch with the feelings

1879
07:04:22.360 --> 07:04:34.680
of such relaxation, feels so nice to be in touch

1880
07:04:35.080 --> 07:04:41.360
with the calmness of the different body parts as they

1881
07:04:44.159 --> 07:04:57.599
become looser and looser. Even your breathing seems easier and

1882
07:04:57.799 --> 07:05:06.959
more natural, effortless, as that cool air enters through your

1883
07:05:07.080 --> 07:05:17.439
mouth or nose into your lungs, breathing in comforts and relaxation,

1884
07:05:20.080 --> 07:05:25.959
and then just breathing out any excess remain intention or

1885
07:05:26.159 --> 07:05:36.680
stress from every part of your body and mind. And

1886
07:05:36.759 --> 07:05:41.799
as you start to focus on your mind, maybe you

1887
07:05:42.080 --> 07:05:49.680
notice that things have come to a standstill. Or maybe

1888
07:05:50.119 --> 07:05:58.720
just much much lower than before, because your mind is

1889
07:05:58.880 --> 07:06:09.720
not really needed when listening to my voice, which allows

1890
07:06:09.799 --> 07:06:15.759
your mind to relax just as deeply as your body.

1891
07:06:18.479 --> 07:06:26.759
And that's synchronicity between the relaxation of your body and

1892
07:06:29.520 --> 07:06:32.279
relaxation of your mind.

1893
07:06:34.599 --> 07:06:35.840
Let you know that.

1894
07:06:38.000 --> 07:06:50.439
Feeling completely calm, loose, and relaxed really is a great

1895
07:06:51.400 --> 07:06:55.520
healing experience fear.

1896
07:06:57.840 --> 07:06:58.599
And has.

1897
07:07:02.840 --> 07:07:11.279
So many positive benefits for your body, mind, and your life.

1898
07:07:13.919 --> 07:07:20.520
To be able to let go everything and to relax

1899
07:07:21.799 --> 07:07:32.720
completely in all parts of your body and mind. Even

1900
07:07:32.840 --> 07:07:48.159
your boneses are rised, or your muscles are rix even

1901
07:07:48.439 --> 07:07:52.159
the skin that covers your body.

1902
07:07:54.720 --> 07:07:55.599
Is relaxed.

1903
07:08:00.799 --> 07:08:02.200
Every hair.

1904
07:08:05.080 --> 07:08:05.680
That you have.

1905
07:08:07.439 --> 07:08:25.000
Is also deeply relaxed. And your brain really starts to

1906
07:08:25.240 --> 07:08:38.479
feel the benefits of this healing relaxation. And as you

1907
07:08:38.720 --> 07:08:45.240
focus on the inside of your scalp where your brain is,

1908
07:08:47.080 --> 07:08:54.880
you can start to realize and notice the benefits of

1909
07:08:55.040 --> 07:09:06.680
your brain relaxing deeply. Then it's your brain continues to

1910
07:09:06.880 --> 07:09:17.319
relax he sends those messages to the rest of your body.

1911
07:09:18.919 --> 07:09:20.720
And your mind.

1912
07:09:22.319 --> 07:09:45.159
To re relax even more deeply, relaxiny more completely, letting

1913
07:09:45.400 --> 07:09:57.119
go of any remaining thoughts or consens allow them just

1914
07:09:57.360 --> 07:10:03.880
to drop onto the floor because they're no longer necessary

1915
07:10:05.159 --> 07:10:20.119
in this moment, in this moment of deep relaxation and calmness, filling.

1916
07:10:22.319 --> 07:10:23.319
Your brain.

1917
07:10:24.919 --> 07:10:47.680
With deep concentrated heathing, calming, relaxing, every part of your

1918
07:10:47.799 --> 07:11:09.040
brain feeling so loose and color so relaxed and peaceful.

1919
07:11:12.360 --> 07:11:23.680
Your brain feels so light, that's so healthy. In that

1920
07:11:24.080 --> 07:11:37.599
sense of deep deep comfort really does allow you to

1921
07:11:38.000 --> 07:11:50.200
enjoy those ever increasing sensations of comfort that are spreading

1922
07:11:51.720 --> 07:12:03.520
throughout your body, relaxing each and every muscle of your body,

1923
07:12:05.959 --> 07:12:25.919
e deeper and deeper, much more deeper than before, much

1924
07:12:27.040 --> 07:12:36.840
more comfort spreading through your body.

1925
07:12:37.400 --> 07:12:41.279
In your mind, be.

1926
07:12:43.040 --> 07:13:01.040
So peaceful and calm, so fair, fair, peaceful, very part

1927
07:13:03.720 --> 07:13:15.119
of your body letting go mm hm, a everything averything,

1928
07:13:18.799 --> 07:13:37.159
so peaceful time, so relax A very second the passes

1929
07:13:40.200 --> 07:14:04.880
you feel deeper deeper, relax deeper and deeper, relax, calm,

1930
07:14:07.759 --> 07:14:24.119
so calm, peace, for so very peace, from your head

1931
07:14:24.720 --> 07:14:36.840
down to your ties. Such peace and comfort growing all

1932
07:14:38.279 --> 07:14:51.639
the time, Such peace and comfort spreading through your body

1933
07:14:52.080 --> 07:15:07.919
and mind deeper and deeper, Such comforts spreading and sinking

1934
07:15:08.279 --> 07:15:18.919
deeper into a muscle of your body, so that you

1935
07:15:19.360 --> 07:15:43.279
feel amazing, so laxed, so piece, so solas and peaceful,

1936
07:15:46.520 --> 07:15:47.599
letting go.

1937
07:15:51.520 --> 07:15:52.439
Everything.

1938
07:15:56.680 --> 07:16:03.240
We're gonna do a body scan, focusing on firstly how

1939
07:16:03.319 --> 07:16:08.639
you feel in your body, Not trying to change how

1940
07:16:08.720 --> 07:16:14.520
you feel, not trying to relax, not trying to move

1941
07:16:14.599 --> 07:16:21.479
away from any discomfort or stress or tension. Just accepting,

1942
07:16:23.000 --> 07:16:28.080
observing and accepting how you feel in the different parts

1943
07:16:28.159 --> 07:16:34.840
of your body, just allowing yourself to be exactly as

1944
07:16:34.919 --> 07:16:46.400
you are, to notice, to get in touch with how

1945
07:16:46.479 --> 07:16:53.400
you actually feel in this moment. So I'm going to

1946
07:16:53.560 --> 07:17:04.840
start off by focusing on your hands. Just be aware

1947
07:17:04.919 --> 07:17:13.360
of your hands. I'd like you to move your hands around,

1948
07:17:14.799 --> 07:17:20.360
just maybe move your fingers a little bit. I've been

1949
07:17:20.520 --> 07:17:26.880
enclosing your hands very gently, just so that you can

1950
07:17:28.840 --> 07:17:35.840
gain touch with how your hands and your fingers fell

1951
07:17:40.319 --> 07:17:56.080
with very very slow movements. Focusing now on your feet,

1952
07:18:00.159 --> 07:18:03.439
and if you can just do kind of an equivalent

1953
07:18:04.159 --> 07:18:08.479
with your feet is you've just done with your hands,

1954
07:18:09.840 --> 07:18:18.720
maybe turn in your ankles, moving your feet around, moving

1955
07:18:18.799 --> 07:18:28.799
your toes gently but only very gently and very slowly,

1956
07:18:31.799 --> 07:18:47.200
noticing how your feet fell in this moment. Focusing now

1957
07:18:47.439 --> 07:18:48.240
and your eyes.

1958
07:18:51.279 --> 07:18:52.439
I'd like you to just.

1959
07:18:54.040 --> 07:18:59.799
Focus on your eyelids. Maybe you can open and close

1960
07:19:00.000 --> 07:19:04.119
your eyes a couple of times to really get in

1961
07:19:04.360 --> 07:19:08.439
touch with how you feel when you do close your eyes.

1962
07:19:10.599 --> 07:19:17.000
The muscle changes in your eyes when you do close them,

1963
07:19:19.840 --> 07:19:26.200
maybe raising your eyebrows. It stretches the tops of your eyes,

1964
07:19:29.439 --> 07:19:37.880
perhaps squinting your eyes, scrunching up your eyes, just so

1965
07:19:38.000 --> 07:19:47.799
you can really again touch with all aspects of how

1966
07:19:49.599 --> 07:20:06.639
your eyes feel right now. Now focusing on your thighs,

1967
07:20:09.080 --> 07:20:13.279
then it just starts you to gently tense your thighs,

1968
07:20:14.680 --> 07:20:24.479
just very very gently, just enough so you can become

1969
07:20:26.080 --> 07:20:37.119
more attuned to the physical sensation of your upper legs,

1970
07:20:39.360 --> 07:20:42.599
the front of your thighs, in the backs of your thighs,

1971
07:20:47.119 --> 07:21:06.479
noticing and observing how your thighs feel right now, moving

1972
07:21:06.720 --> 07:21:15.159
your focus to the back of your neck, just noticing

1973
07:21:15.319 --> 07:21:21.400
the back of your neck the muscles, and of course

1974
07:21:21.520 --> 07:21:25.840
they lead to the side of your neck. They also

1975
07:21:26.119 --> 07:21:30.959
lead to the top of your back, which leads to

1976
07:21:31.040 --> 07:21:36.599
your shoulders. So as your focus on the back of

1977
07:21:36.680 --> 07:21:44.040
your neck, maybe you can move your head gently upwards

1978
07:21:45.200 --> 07:21:51.200
as if you're looking up, Maybe moving your head down

1979
07:21:52.639 --> 07:21:59.200
as if you're looking down. Perhaps moving your head side

1980
07:21:59.400 --> 07:22:10.319
to side and right to left, only very slowly and

1981
07:22:10.880 --> 07:22:19.080
very gently. I'm not trying to force anything. It has

1982
07:22:19.279 --> 07:22:28.400
to be very very gentle, just so you can.

1983
07:22:29.919 --> 07:22:31.560
Be more.

1984
07:22:33.200 --> 07:22:42.599
In touch with the feelings, with the sensations, the physical

1985
07:22:44.000 --> 07:22:53.279
sensations of how the back of your neck feels right now,

1986
07:23:00.840 --> 07:23:08.840
as we now focus on the tops of your arms,

1987
07:23:11.159 --> 07:23:16.040
the parts where your biceps and your triceps are between

1988
07:23:16.080 --> 07:23:23.799
your elbow and your shoulders. To focus on those parts,

1989
07:23:24.799 --> 07:23:30.479
the tops of your arms, you may like to just

1990
07:23:31.279 --> 07:23:42.560
tense them, but very very gently and slowly, so you're

1991
07:23:42.599 --> 07:23:52.080
not straining or put in any pressure whatsoever on your arms.

1992
07:23:54.759 --> 07:24:01.240
It's just so that you can gain the more of

1993
07:24:01.400 --> 07:24:11.639
a sense of how your upper arms are feeling in

1994
07:24:11.880 --> 07:24:23.520
this moment, and just noticing as you gently, very gently

1995
07:24:25.439 --> 07:24:36.759
and slowly tighten the muscles and then let go, notice

1996
07:24:38.880 --> 07:24:53.200
how the tops of your arms feel. Right now, there's

1997
07:24:53.319 --> 07:25:04.159
a now focus on your stomach, the area the lower

1998
07:25:04.279 --> 07:25:10.439
abdomen area below your belly button, moving all the way

1999
07:25:10.599 --> 07:25:24.439
down to your hips, just above your grind. Maybe you're

2000
07:25:24.479 --> 07:25:34.279
able to tense these muscles in that area very very

2001
07:25:34.479 --> 07:25:47.400
gently and slowly. If that's a difficult thing to do

2002
07:25:48.680 --> 07:25:56.840
and maybe you can just move your body, pushing your

2003
07:25:56.959 --> 07:26:01.799
stomach up, maybe moving a little bit to a side

2004
07:26:02.439 --> 07:26:10.560
using your hips, just so you can get more in

2005
07:26:10.959 --> 07:26:17.439
tune with how your lower abdomen area.

2006
07:26:20.919 --> 07:26:22.919
Is feeling.

2007
07:26:25.319 --> 07:26:42.919
In this moment. Just noticing the physical sensations or your

2008
07:26:43.080 --> 07:26:56.279
lower abdomen as you move.

2009
07:26:57.959 --> 07:26:59.319
Your attention.

2010
07:27:01.240 --> 07:27:12.720
To your mouth, notice in your lips and inside your mouth,

2011
07:27:15.000 --> 07:27:32.200
your teeth, your guns, your tongue. Just noticing how your

2012
07:27:32.360 --> 07:27:39.000
tongue and your mouth feels. And it may help by

2013
07:27:41.119 --> 07:27:48.400
moving your tongue around your mouth, moving it to your left,

2014
07:27:50.119 --> 07:27:55.840
maybe pressing it gently against the side of your mouth,

2015
07:27:57.360 --> 07:28:02.319
and then to the right, gently to the side of

2016
07:28:02.439 --> 07:28:10.360
your mouth, perhaps pressing up against the top of your mouth,

2017
07:28:11.560 --> 07:28:17.400
and then down gently against the bottom of your mouth,

2018
07:28:20.119 --> 07:28:36.319
always very slowly and a very very gentle so that

2019
07:28:36.560 --> 07:28:52.000
you can be aware of how you feel in your

2020
07:28:52.080 --> 07:29:10.479
mouth area. Now I'm going to focus.

2021
07:29:12.360 --> 07:29:13.880
On your wrists.

2022
07:29:24.000 --> 07:29:31.080
And I'll ask you to maybe just routine your wrists

2023
07:29:32.919 --> 07:29:40.959
by moving your hands in a circular motion very gently

2024
07:29:42.880 --> 07:30:04.560
and slowly, just soly you can feel the sensations that

2025
07:30:04.799 --> 07:30:20.200
you are currently experiencing in your risks. Perhaps move in

2026
07:30:20.479 --> 07:30:21.720
your hands.

2027
07:30:23.000 --> 07:30:24.439
Up and down.

2028
07:30:26.880 --> 07:30:54.240
Again very very gently and slowly, very gentle and slow,

2029
07:31:07.680 --> 07:31:24.040
as you now start to observe your lower back. The

2030
07:31:24.400 --> 07:31:35.159
bad part is just above your hips, where your coxix

2031
07:31:35.279 --> 07:31:48.279
are a whole area which also really does include the

2032
07:31:48.639 --> 07:31:55.560
signs of your body because those muscles are very much connected.

2033
07:32:00.840 --> 07:32:07.840
As those muscles also move into your hip aia connecting

2034
07:32:08.080 --> 07:32:23.000
to your buttocks the side of your hips, and if

2035
07:32:23.080 --> 07:32:32.479
you're physically able to do so, maybe you can very

2036
07:32:32.799 --> 07:32:48.200
gently just move body ever so slightly, very slowly from

2037
07:32:48.439 --> 07:33:05.959
side to side, just enough to get age how you

2038
07:33:06.240 --> 07:33:23.279
feel in your lower back. Perhaps it could even move

2039
07:33:23.479 --> 07:33:37.560
your hips gently up and down, gently and slowly in

2040
07:33:37.919 --> 07:33:38.439
order to.

2041
07:33:43.000 --> 07:33:44.520
Be in touch.

2042
07:33:46.880 --> 07:33:51.319
With the physical sensations.

2043
07:33:51.720 --> 07:33:52.919
Of your lower back.

2044
07:34:10.000 --> 07:34:11.520
As we now move.

2045
07:34:16.080 --> 07:34:17.439
Your attention.

2046
07:34:20.919 --> 07:34:28.680
To your jaw an area for your chin, all the

2047
07:34:28.759 --> 07:34:37.279
way up to near where your ears are. Oh, your jaw,

2048
07:34:47.560 --> 07:34:54.400
you can just if it's okay to do same, gently

2049
07:34:55.880 --> 07:35:05.759
open your mouth, no wide nose stretching, just very gently

2050
07:35:06.119 --> 07:35:20.319
and slowly opening your mouth thing closing your mouth very

2051
07:35:20.599 --> 07:35:25.240
gently and slowly.

2052
07:35:34.319 --> 07:35:35.159
So you can.

2053
07:35:38.119 --> 07:35:39.360
Be in touch.

2054
07:35:45.840 --> 07:35:48.439
With how your jaw feels.

2055
07:35:51.400 --> 07:35:51.599
Now.

2056
07:36:18.279 --> 07:36:33.560
And I to sit now your chest area, and you

2057
07:36:33.639 --> 07:36:41.319
don't need to do anything to move your chest because

2058
07:36:41.400 --> 07:36:51.639
it moves every time you breathe, and it moves very

2059
07:36:52.080 --> 07:37:11.599
gently and slowly automatically with each breath you take. As

2060
07:37:11.720 --> 07:37:30.080
you focus on how your chest feels when you breathe,

2061
07:37:59.000 --> 07:38:13.880
move in your focus to your forearms, your elbows. Maybe

2062
07:38:14.200 --> 07:38:26.799
you're able to very gently and slowly tense the muscles

2063
07:38:28.119 --> 07:38:34.599
in your forearms, and when you do that, you can

2064
07:38:34.919 --> 07:39:06.799
feel your elbows as well, very gently and slowly, gently

2065
07:39:10.240 --> 07:39:26.799
and softly. I'm sad your forearms and delpoys.

2066
07:39:37.439 --> 07:39:37.479
No.

2067
07:39:46.520 --> 07:40:05.159
Focus on the rest of your back, upper back and

2068
07:40:05.520 --> 07:40:23.479
the middle the middle of your back again, this part

2069
07:40:23.680 --> 07:40:38.319
of your body. News also every time you breathe. You

2070
07:40:38.599 --> 07:40:52.840
may not notice that usually makes you observe your upper back.

2071
07:40:53.240 --> 07:41:00.159
In the middle of your back. You can really you

2072
07:41:00.520 --> 07:41:58.159
feel that gentle and movement. M moving your focus into

2073
07:41:59.799 --> 07:42:12.799
area your buttyes, your brain, those muscles, and those bones

2074
07:42:15.400 --> 07:42:56.159
in your midsection. Just noticing how you're hips feel. Right now,

2075
07:43:03.639 --> 07:43:19.479
you can very very gently move your hips maybe side

2076
07:43:19.639 --> 07:43:57.639
to side, very gently and slow, very very gently, softly,

2077
07:44:05.439 --> 07:44:28.560
and no, everything starts to slow down, including the thoughts

2078
07:44:28.720 --> 07:44:38.880
in your mind and your mind itself just starts to gradually.

2079
07:44:40.880 --> 07:44:47.040
It doesn't have to be instant, but just gradually starting

2080
07:44:47.319 --> 07:44:56.919
to It's almost like time is stre chin It's a

2081
07:44:57.119 --> 07:45:05.240
slower pace to maybe what you're used to in your

2082
07:45:05.400 --> 07:45:16.639
day to day life. It's a slower movement of energy,

2083
07:45:27.439 --> 07:45:40.400
very small movements which make up the larger movements, which

2084
07:45:40.439 --> 07:45:46.680
is always the case. Now, when you move your hand,

2085
07:45:48.279 --> 07:45:51.040
it might seem like it's one movement, but it's lots

2086
07:45:51.119 --> 07:45:59.040
of minute different muscles moving in accordance with each other.

2087
07:45:59.319 --> 07:46:11.319
And what happens in this space that we're sharing is

2088
07:46:16.639 --> 07:46:17.759
we move from.

2089
07:46:20.479 --> 07:46:23.080
That big.

2090
07:46:27.520 --> 07:46:44.599
Movement into those smaller movements. Starting to focus on how

2091
07:46:44.680 --> 07:46:51.959
your body feels, not just as a whole, not just oh,

2092
07:46:52.040 --> 07:46:56.279
i'm feel in this way. I'm feeling stressed or tense,

2093
07:46:56.560 --> 07:47:01.959
or I'm feeling relaxed and calm. I'm feeling this way,

2094
07:47:02.119 --> 07:47:08.959
I'm feeling that way. Starting to notice that your body

2095
07:47:13.319 --> 07:47:22.959
begins to present to you small feelings around your body,

2096
07:47:29.479 --> 07:47:41.560
small physical sensations in your legs, whether pleasurable or not.

2097
07:47:47.000 --> 07:47:56.040
Maybe resisting the temptation to label them or to judge

2098
07:47:56.119 --> 07:48:03.599
them those feelings, just thinking them, thinking about them is

2099
07:48:03.759 --> 07:48:20.680
just being neutral, just feelings, not being particularly concerned, but

2100
07:48:20.959 --> 07:48:36.000
just noticing what your body is telling you, the feelings

2101
07:48:36.080 --> 07:48:42.400
in your arms, instead of feeling the whole of the arm,

2102
07:48:43.799 --> 07:48:53.000
Maybe notice those individual feelings, all those different muscles and

2103
07:48:57.159 --> 07:49:06.360
the skin the has of your arms, all the internal

2104
07:49:06.520 --> 07:49:22.639
parts of your arms, the veins, the bones, just being

2105
07:49:22.720 --> 07:49:31.520
aware of maybe your elbow on your right arm has

2106
07:49:31.599 --> 07:49:42.959
a certain feeling. Maybe you're left wrist also has its

2107
07:49:43.040 --> 07:50:03.799
own individual physical sensation. What about your forearm when your

2108
07:50:03.919 --> 07:50:16.200
right arm, you're right forearm and may not be any

2109
07:50:16.759 --> 07:50:23.959
particular feeling that you could even give a name to,

2110
07:50:27.720 --> 07:50:32.080
may not feel like anything other than just a feeling.

2111
07:50:33.000 --> 07:50:45.040
You know, it's there. The feelings in your shoulders. Perhaps

2112
07:50:45.119 --> 07:50:48.880
your shoulders when you think about them, kind of almost

2113
07:50:49.080 --> 07:50:55.759
like they're the same, you know, the same feeling, almost

2114
07:50:55.880 --> 07:51:00.560
like both of your shoulders are just one thing. Of

2115
07:51:00.720 --> 07:51:11.919
course they're not. And when you focus on your left

2116
07:51:11.959 --> 07:51:20.119
shoulder and then on your right shoulder, maybe find that

2117
07:51:20.279 --> 07:51:25.639
you move the muscles a little bit, maybe tense the

2118
07:51:25.759 --> 07:51:51.840
muscles gently, noticing the difference in each shoulder. Your lower back,

2119
07:52:04.720 --> 07:52:08.400
the left side of your lower back and the right

2120
07:52:08.639 --> 07:52:19.599
side of your lower back. Of course that connection to

2121
07:52:19.720 --> 07:52:32.200
your buttocks and to your hips, and also moving up

2122
07:52:32.959 --> 07:52:46.680
into the middle of your back, and sometimes like right now, actually,

2123
07:52:47.560 --> 07:52:51.200
when I focus on their part, when I focused on

2124
07:52:51.319 --> 07:52:57.119
my buttocks and then I focused on the middle of

2125
07:52:57.200 --> 07:53:00.119
my back, I almost felt like the muscles and my

2126
07:53:00.240 --> 07:53:10.200
lower back were being stretched very gently, just stretched a

2127
07:53:10.279 --> 07:53:18.400
little bit. Even though I wasn't doing anything to try

2128
07:53:18.680 --> 07:53:23.840
to stretch your lower back, it just seemed to happen.

2129
07:53:25.040 --> 07:53:42.639
The feeling of very gently stretching your lower back comes along.

2130
07:53:46.360 --> 07:54:09.680
I have feeling in your chest, just noticing what sensations

2131
07:54:11.279 --> 07:54:28.919
you are experiencing in your chest right now. And there's

2132
07:54:29.000 --> 07:54:33.200
so much of the chest. Obviously, there's the collar bone

2133
07:54:33.319 --> 07:54:40.119
leading to the chest. You've got the chest bone, You've

2134
07:54:40.119 --> 07:54:48.439
got the muscles in your chest. Of course, if you're female,

2135
07:54:49.119 --> 07:54:59.520
there's possibly the breasts. You're male, you've got the different

2136
07:55:00.680 --> 07:55:04.919
well my not that different these days, but there may

2137
07:55:04.959 --> 07:55:13.400
be more muscles at the top of the chest, but

2138
07:55:13.560 --> 07:55:18.639
at the side underneath it's pretty much the same. Whether

2139
07:55:18.639 --> 07:55:23.240
you're a man or a woman. There's muscles there, muscles

2140
07:55:23.319 --> 07:55:28.319
that stretch out to your back as well as breast

2141
07:55:28.360 --> 07:55:36.639
tissue which stretches and moves into your back. To just

2142
07:55:36.759 --> 07:55:56.319
being aware of your chest being with whatever feeling there

2143
07:55:56.479 --> 07:56:15.959
is in your chest. And when I noticed that, I

2144
07:56:16.119 --> 07:56:24.080
focus on my chest. I feel it in my back

2145
07:56:24.279 --> 07:56:28.040
and my upper back. I mean, I guess the obvious

2146
07:56:28.159 --> 07:56:35.799
reason would be because you know, I'll breathe in in,

2147
07:56:38.520 --> 07:56:40.759
then it stretches my chest and.

2148
07:56:41.080 --> 07:56:42.279
My back at the same time.

2149
07:56:50.200 --> 07:57:05.520
It feels it feels okay, doesn't feel I got a

2150
07:57:05.560 --> 07:57:12.080
little bit of pain in my right chest, A little

2151
07:57:12.080 --> 07:57:15.240
bit not pain, but a little discomfort, maybe.

2152
07:57:16.720 --> 07:57:24.840
Stiffness, possibly, I don't know. I notice my shoulders are

2153
07:57:24.880 --> 07:57:27.599
also wanting to.

2154
07:57:29.919 --> 07:57:34.599
Flex for some reason. I think that's probably part of

2155
07:57:34.799 --> 07:57:43.759
my upper back, that connection between my shoulders my upper back,

2156
07:57:45.560 --> 07:57:49.599
because I can move my shoulders and stretch the muscles

2157
07:57:50.360 --> 07:57:58.560
in my back, moving the shoulders backwards or up, which

2158
07:57:58.680 --> 07:58:04.720
then moves I think it's the scapulous in your back.

2159
07:58:14.759 --> 07:58:22.439
It feels quite nice. Actually, a good thing about this

2160
07:58:22.759 --> 07:58:27.520
is you can, if you want to, you can just

2161
07:58:31.080 --> 07:58:42.759
flex or stimulate the various muscles in your body gently

2162
07:58:44.240 --> 07:58:47.680
in order to get more of the sense of how

2163
07:58:47.759 --> 07:59:02.639
they feel. And when you're relaxing, when you do tense

2164
07:59:02.759 --> 07:59:06.680
and muscle and you let it go and you let

2165
07:59:06.720 --> 07:59:15.720
it relax, it relaxes way more than it would normally

2166
07:59:20.680 --> 07:59:25.919
that you have to feel that you're able to do that.

2167
07:59:27.560 --> 07:59:31.319
There's no point in doing it if there's an issue

2168
07:59:33.279 --> 07:59:38.759
with the per part of your body. You need to

2169
07:59:38.840 --> 07:59:49.240
be gentle with yourself at all times when relaxing deeply.

2170
07:59:52.240 --> 08:00:07.479
It's important to be kind to yourself. As you notice

2171
08:00:07.680 --> 08:00:18.759
your mind. How much has your mind slowed down since

2172
08:00:18.840 --> 08:00:45.240
we started this recording? How came and peaceful is your

2173
08:00:45.360 --> 08:00:57.479
mind right now? We have nothing to think about and

2174
08:00:57.759 --> 08:01:05.159
just my voice to listen to. Because you know, the

2175
08:01:05.360 --> 08:01:16.080
intention behind this recording is relaxation. At the very least,

2176
08:01:17.680 --> 08:01:22.200
for you to feel more relaxed at the end of

2177
08:01:22.439 --> 08:01:31.240
recording than you did at the beginning. At the very least,

2178
08:01:35.560 --> 08:01:47.240
your mind to slow down because your body continues to relax,

2179
08:01:52.639 --> 08:02:03.520
because that's what you want to happen. That's what you

2180
08:02:04.200 --> 08:02:32.919
expect to happen, for relaxation to fill your body, maybe

2181
08:02:33.319 --> 08:02:41.439
calm in your mind to the point of boredom. When

2182
08:02:41.520 --> 08:03:25.479
you start maybe to drift away dresting, it's almost as

2183
08:03:25.560 --> 08:03:35.159
if you're moving further away from your body in your mind,

2184
08:03:37.560 --> 08:03:49.439
just leaving that there, kind of liking it. An escape

2185
08:03:49.520 --> 08:03:54.560
pod in a spaceship, a movie, a space movie, you

2186
08:03:54.680 --> 08:03:58.880
know when against a little part in it, since the

2187
08:03:59.000 --> 08:04:23.520
month far away from the spaceship, safe to dream and

2188
08:04:23.759 --> 08:05:41.720
continue to relax, drifting so slow em pea, so so

2189
08:05:42.520 --> 08:06:28.200
rare and peace and focusing on the feeding of those

2190
08:06:29.680 --> 08:06:40.840
individual parts of your body. That's a relaxing. One by one,

2191
08:06:48.479 --> 08:07:00.840
you may find that every now and then you realize

2192
08:07:01.000 --> 08:07:11.880
that you aren't listening to my voice because your mind

2193
08:07:12.439 --> 08:07:27.200
started to imagine something different, maybe started to almost move

2194
08:07:27.400 --> 08:07:36.479
into some kind of a dreamy state, and then you

2195
08:07:36.639 --> 08:07:43.400
become aware of my voice again. And even though you

2196
08:07:44.400 --> 08:07:50.599
may want to focus on my voice, you may also

2197
08:07:51.319 --> 08:08:05.159
wish to allow your mind to just drift naturally into

2198
08:08:05.279 --> 08:08:26.680
that space of comfort and safety. As you feel more

2199
08:08:27.319 --> 08:08:40.599
comfort spreading through your body like a warm blanket covering

2200
08:08:40.720 --> 08:08:54.759
you gently, keeping your body at just the perfect temperature,

2201
08:09:05.159 --> 08:09:15.520
and even if you can hear background sounds, they just

2202
08:09:16.959 --> 08:09:30.759
don't seem to matter anymore. There's that sense of peace

2203
08:09:33.240 --> 08:09:47.799
spreads through your mind like a gentle breeze, yet strong

2204
08:09:47.919 --> 08:10:03.919
enough to blow away all negativity, strong enough to remove

2205
08:10:04.479 --> 08:10:14.479
from your mind any anxiety or stress that was there before,

2206
08:10:22.840 --> 08:10:31.720
and blow away any other thoughts or feelings that just

2207
08:10:33.560 --> 08:10:57.959
don't fit with the sense relaxation, that is feeling your

2208
08:10:58.040 --> 08:11:20.880
body and your mind. And as you focus on your mind,

2209
08:11:23.119 --> 08:11:28.400
the count down from ten down to one, and with

2210
08:11:28.759 --> 08:11:54.639
each number you hear, your mind will become slightly more relaxed,

2211
08:11:57.400 --> 08:12:00.080
just just slightly.

2212
08:12:02.639 --> 08:12:02.680
So.

2213
08:12:02.880 --> 08:12:09.880
From ten down to nine, just a slight movement. From

2214
08:12:10.080 --> 08:12:22.319
nine down to eight, just another small change in how

2215
08:12:22.479 --> 08:12:35.520
you feel. Eight down to seven. That feeling is a gap,

2216
08:12:36.439 --> 08:12:41.959
almost like a gap that starts to get wider, the

2217
08:12:42.119 --> 08:12:50.360
gap between those feelings that you used to have in

2218
08:12:50.520 --> 08:12:59.400
your mind compared to the feelings you have there growing now,

2219
08:13:01.159 --> 08:13:10.959
feelings of comfort and security and confidence, and the gap

2220
08:13:11.400 --> 08:13:17.520
becomes wider. Eight down to seven, seven down to six.

2221
08:13:21.279 --> 08:13:26.360
When you get to five, your mind will start to

2222
08:13:27.680 --> 08:13:40.040
have a certain physical sensation, almost like there's a magnet

2223
08:13:40.639 --> 08:13:46.959
outside of your head sucking the tension and the stress

2224
08:13:47.520 --> 08:13:54.400
and any remaining feelings that you don't want, sucking them

2225
08:13:54.599 --> 08:14:05.360
out through your skull. And in down to four you

2226
08:14:05.479 --> 08:14:14.119
can start to really experience that sense of not just emptiness,

2227
08:14:14.400 --> 08:14:27.919
but space, a place full of fresh air, the place

2228
08:14:28.000 --> 08:14:34.520
where you can stretch. It's almost as if as you

2229
08:14:34.639 --> 08:14:39.599
go down to four and three, your mind is expanding

2230
08:14:40.240 --> 08:14:42.759
with this sense.

2231
08:14:45.400 --> 08:14:46.680
Of peace.

2232
08:14:48.080 --> 08:14:58.360
And tranquility growing as it moves down to when you

2233
08:14:58.479 --> 08:15:07.919
get to one, your mind just feels exactly how you

2234
08:15:08.240 --> 08:15:28.360
want to feel, almost a perfect feeling, maybe the sensation that.

2235
08:15:29.919 --> 08:15:31.400
You'd like to keep.

2236
08:15:34.400 --> 08:15:45.200
A place that's safe, where nothing can affect you at all,

2237
08:15:56.919 --> 08:16:01.599
and you can stay in that that's space of comfort

2238
08:16:01.720 --> 08:16:11.439
and confidence, confident in your own ability to create this

2239
08:16:12.360 --> 08:16:18.360
space and this feeling of comfort within your own mind

2240
08:16:19.919 --> 08:16:22.520
just by counting from ten.

2241
08:16:24.080 --> 08:16:24.799
Down to one.

2242
08:16:29.360 --> 08:16:33.880
And this is something that you can do yourself when

2243
08:16:33.919 --> 08:16:41.200
you're on your own, a time when you can maybe

2244
08:16:41.400 --> 08:16:50.000
sit down, maybe just for a few minutes, close your eyes,

2245
08:16:53.840 --> 08:16:57.240
just count slowly from ten.

2246
08:17:00.240 --> 08:17:00.919
To one.

2247
08:17:05.119 --> 08:17:18.000
And re experience these feelings in your mind. And when

2248
08:17:18.040 --> 08:17:25.880
you feel that way in your mind, your body copies

2249
08:17:27.720 --> 08:17:38.479
your mind, and that feeling is spread through your spine

2250
08:17:39.720 --> 08:17:44.639
and your nervous system into every part of your body,

2251
08:17:46.720 --> 08:18:01.119
travels through your bloodstream, heathing and relaxing every article of

2252
08:18:01.240 --> 08:18:18.080
your existence. Now we can we can practice this a

2253
08:18:18.200 --> 08:18:26.279
few times before the end of the recording, and then

2254
08:18:26.360 --> 08:18:33.319
you can practice on your own. But each time you

2255
08:18:33.599 --> 08:18:45.319
count for ten about one, the feelings of comfort, calmness,

2256
08:18:45.520 --> 08:19:03.959
and deep, deep relaxation becomes stronger and deeper feeling your

2257
08:19:05.240 --> 08:19:14.439
mind and your brain. With these positive chemicals, the spread

2258
08:19:14.799 --> 08:19:24.479
throughout your body, relaxing you so quickly, relaxing your whole

2259
08:19:24.759 --> 08:19:26.400
body and mind.

2260
08:19:29.040 --> 08:19:29.919
So very.

2261
08:19:31.400 --> 08:19:42.680
Very easily, just by counting from ten down to one.

2262
08:19:47.799 --> 08:19:50.799
So we're going to do now, I'm going to count

2263
08:19:50.880 --> 08:19:55.279
from ten down to one. I'd like you to repeat

2264
08:19:55.439 --> 08:20:02.319
the number after me. So when I say ten, you

2265
08:20:02.400 --> 08:20:05.400
can just repeat to yourself.

2266
08:20:06.759 --> 08:20:07.000
Ten.

2267
08:20:12.599 --> 08:20:21.959
Just notice, be aware of how you feel in your

2268
08:20:22.119 --> 08:20:31.639
mind and your body. Then when I say nine, you

2269
08:20:31.720 --> 08:20:34.799
can repeat to yourself.

2270
08:20:37.240 --> 08:20:37.520
Nine.

2271
08:20:41.479 --> 08:20:52.680
Became noticing the increase in comfort and calmness in your

2272
08:20:52.919 --> 08:21:03.520
mind and in your body, the same when I say eight,

2273
08:21:06.520 --> 08:21:18.119
when I say seven, six, when I say five, four,

2274
08:21:22.080 --> 08:21:34.080
when I say three, two, and lastly when I say one,

2275
08:21:36.479 --> 08:21:38.599
you can beat that number.

2276
08:21:46.080 --> 08:21:46.200
Now.

2277
08:21:46.319 --> 08:21:51.880
Of course, when you do this on your own without

2278
08:21:52.000 --> 08:21:57.000
listening to me, you can say the numbers or whatever

2279
08:21:58.599 --> 08:22:08.000
speed you feel is necessary for you, so you can adapt.

2280
08:22:10.319 --> 08:22:14.360
So you feel you want to say the numbers ten

2281
08:22:14.680 --> 08:22:21.080
down to one faster than I do, then you go

2282
08:22:21.200 --> 08:22:24.880
ahead and do that. Or if you feel when you

2283
08:22:25.040 --> 08:22:30.680
do it yourself that you'd like to have more more

2284
08:22:30.919 --> 08:22:38.319
space between the numbers. Maybe take a lot longer to

2285
08:22:38.439 --> 08:22:48.560
get from ten all the way down to one. That's

2286
08:22:48.680 --> 08:23:01.360
your choice also to do. So I'm going to count

2287
08:23:01.439 --> 08:23:02.200
from ten.

2288
08:23:02.279 --> 08:23:11.240
Down to one, and when I get to one, that

2289
08:23:11.400 --> 08:23:12.919
will be the end of.

2290
08:23:13.040 --> 08:23:19.759
This recording, unless, of course, you're listening with music, and

2291
08:23:19.880 --> 08:23:42.360
the music will continue. Ten nine.

2292
08:24:07.040 --> 08:26:06.400
Five Foy.

2293
08:28:00.880 --> 08:28:46.759
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven,

2294
08:28:51.680 --> 08:29:38.479
ten nine eight seven, six, five, four, three two one.

2295
08:29:46.880 --> 08:29:57.240
Now open your eyes, noticing how you physically feel having

2296
08:29:57.360 --> 08:30:04.959
counted down from twenty to one, allowing stress and tension

2297
08:30:05.439 --> 08:30:08.000
to leave through your fingertips.

2298
08:30:07.479 --> 08:30:08.240
And your toes.

2299
08:30:09.799 --> 08:30:14.479
And as you focus on your fingertips, maybe they feel

2300
08:30:14.520 --> 08:30:21.279
a little bit tingly, which is I suppose quite understanding,

2301
08:30:21.439 --> 08:30:26.520
considering the tension has been exiting your body through your fingertips.

2302
08:30:33.000 --> 08:30:35.000
So now I'm going to count from twenty down to

2303
08:30:35.119 --> 08:30:42.360
one again. This time you're going to feel relief of

2304
08:30:42.479 --> 08:30:47.680
tension and stress in the anxiety that.

2305
08:30:47.759 --> 08:30:48.200
You may have.

2306
08:30:52.880 --> 08:31:01.240
Leaving through your stomach, just leaving through your stomach, almost

2307
08:31:01.279 --> 08:31:07.080
as if it's just releasing the whole of your stomach.

2308
08:31:07.919 --> 08:31:12.720
You'll nable to just above your chest or below your chest,

2309
08:31:12.840 --> 08:31:17.400
rather so surrounding your belly by an area, the whole area.

2310
08:31:19.520 --> 08:31:24.119
You can feel the tension of your body wherever it's left.

2311
08:31:24.400 --> 08:31:29.680
Just releasing from that area, and you may notice that

2312
08:31:29.840 --> 08:31:34.919
your stomach will become very relaxed. As I count down

2313
08:31:35.919 --> 08:32:38.479
from twenty down to one now twenty nineteen, eighteen seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

2314
08:32:43.240 --> 08:33:19.840
eight seven six, five, ah three two what And you

2315
08:33:19.919 --> 08:33:22.479
can open your eyes again if you choose, or you

2316
08:33:22.520 --> 08:33:28.360
can just keep them closed because it feels relaxing. Just

2317
08:33:28.560 --> 08:33:33.439
notice how your stomach feels. I notice as your focus,

2318
08:33:33.720 --> 08:33:38.919
just do a little scan of your body. Just notice

2319
08:33:38.959 --> 08:33:52.080
how your body feels. Focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,

2320
08:33:55.080 --> 08:34:02.040
just noticing, and you know you may start to fill

2321
08:34:04.520 --> 08:34:08.279
more of a sense of tiredness, which may be the

2322
08:34:08.400 --> 08:34:14.479
reason you listening to this recording because you would like

2323
08:34:14.720 --> 08:34:24.159
to let go completely of everything and drift off into

2324
08:34:24.279 --> 08:34:30.919
a nice, natural, calm, relaxing sleep.

2325
08:34:38.479 --> 08:34:39.400
So now we're going to.

2326
08:34:39.479 --> 08:34:49.000
Focus on your forehead, and if you choose, you can

2327
08:34:49.119 --> 08:34:54.599
incorporate your eyes in this focus as well. Your forehead

2328
08:34:54.680 --> 08:35:00.799
and your eyes. It's that whole area basically, almost as

2329
08:35:00.840 --> 08:35:03.560
if you were wearing a mask, you know, like a

2330
08:35:05.520 --> 08:35:10.959
I don't know, a batman mask or something, or I'm

2331
08:35:11.000 --> 08:35:13.720
trying to fa zorro or something, you know, the kind

2332
08:35:13.759 --> 08:35:16.919
of mask that covers your eyes but also covers quite

2333
08:35:16.959 --> 08:35:23.000
a lot of the forehead. We're focusing on that area

2334
08:35:23.520 --> 08:35:25.759
because that's the area that we're now going to release

2335
08:35:26.680 --> 08:35:32.240
tension and stress from your mind, from your brain, from

2336
08:35:32.319 --> 08:35:36.479
your mind, and any tension that you may have remaining

2337
08:35:36.520 --> 08:35:41.959
in your face, in your neck and your jaw, your eyes,

2338
08:35:42.840 --> 08:35:48.599
your forehead, and or your scalp. So basically any tension

2339
08:35:49.279 --> 08:35:54.080
within your head area, including your mind and your brain,

2340
08:35:57.880 --> 08:36:01.919
and that's going to be released through your fullhead in

2341
08:36:02.040 --> 08:36:09.840
your eyes. As I count down again from twenty down

2342
08:36:09.919 --> 08:37:53.439
to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, one,

2343
08:38:01.759 --> 08:38:09.840
noticing as you scan your face, your jaw, your eyes,

2344
08:38:11.119 --> 08:38:20.159
your cheap bones, your ears, your forehead, your scalp, your neck,

2345
08:38:21.479 --> 08:38:23.959
the back of your neck, in the front of your neck,

2346
08:38:24.919 --> 08:38:27.240
the side of your neck, and your throat.

2347
08:38:29.840 --> 08:38:30.400
Mm hmmm.

2348
08:38:33.560 --> 08:38:44.599
Noticing being aware of the comfort increased be in the relaxation,

2349
08:38:46.759 --> 08:38:51.639
not just in your head and neck and mind, also

2350
08:38:52.119 --> 08:39:01.599
the rest of your body. Just notice how loose and

2351
08:39:01.919 --> 08:39:05.599
calm you feel, and how easily.

2352
08:39:07.319 --> 08:39:08.880
It is to just let go.

2353
08:39:11.680 --> 08:39:35.639
Completely, let go completely, how easily that So, what I'm

2354
08:39:35.680 --> 08:39:39.040
going to do now is let me just focus on

2355
08:39:39.159 --> 08:39:46.240
the top of your head and am We're going to

2356
08:39:46.360 --> 08:39:55.439
allow every last piece of tension or stress that might

2357
08:39:56.720 --> 08:40:02.720
be lingering or hiding in your body or mind or head.

2358
08:40:04.040 --> 08:40:04.439
To just.

2359
08:40:06.159 --> 08:40:09.680
Be sucked out at the top of your head.

2360
08:40:11.840 --> 08:40:13.040
And released.

2361
08:40:16.279 --> 08:40:20.360
Into the air you wants sucked out into the clouds.

2362
08:40:23.000 --> 08:40:28.840
Imagine a big cloud above your head, almost like a whirlpool,

2363
08:40:29.639 --> 08:40:32.439
and this can suck that tension.

2364
08:40:33.639 --> 08:40:38.560
Out the top of your head and just take away

2365
08:40:40.520 --> 08:40:41.119
the good.

2366
08:40:44.159 --> 08:40:47.880
You focus. Imagine an opening on the top of your

2367
08:40:48.000 --> 08:40:54.520
head with that tension and stress and any remaining issues

2368
08:40:54.720 --> 08:40:58.479
may be worries of concerns that have no use to you.

2369
08:40:58.680 --> 08:41:02.479
Now you can all be sucked down at the top

2370
08:41:02.479 --> 08:41:03.000
of your head.

2371
08:41:04.799 --> 08:41:10.759
I've taken away. As I count down again from twenty

2372
08:41:11.159 --> 08:42:49.880
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

2373
08:42:53.840 --> 08:42:54.400
Five.

2374
08:42:59.599 --> 08:43:00.400
Four all.

2375
08:43:04.040 --> 08:43:08.880
Three to.

2376
08:43:14.240 --> 08:43:40.880
Wah, breathe, noticing how you feel, how relaxed and calm

2377
08:43:42.919 --> 08:43:54.720
you physically and mentally feel right now, help peace so

2378
08:43:57.080 --> 08:44:03.799
your mind feels it feels so nice to just let go,

2379
08:44:06.080 --> 08:44:15.360
to give yourself some space to breathe easily, to think calmly,

2380
08:44:20.479 --> 08:44:25.599
just to take a break from all that pointless worry

2381
08:44:25.880 --> 08:44:31.040
and concerns about things that you don't need to think

2382
08:44:31.119 --> 08:44:42.000
about right now, because this is your time to let go.

2383
08:44:43.360 --> 08:44:53.119
This is your space to enjoy feeling deeply relaxed, peaceful

2384
08:44:53.240 --> 08:45:01.639
in your mind, relaxed in your body, and feel so good,

2385
08:45:04.520 --> 08:45:13.240
so nice to just not have to do anything, to

2386
08:45:13.400 --> 08:45:23.680
be able to really enjoy that serenity that comes of

2387
08:45:23.919 --> 08:45:29.799
letting go completely, that peacefulness that comes with.

2388
08:45:36.520 --> 08:45:37.880
Being in this.

2389
08:45:39.680 --> 08:45:49.759
Peaceful space. And you can keep this sense of calmness

2390
08:45:50.599 --> 08:46:01.720
for as long as you choose. If you choose to

2391
08:46:02.000 --> 08:46:09.200
drift off into a deep, healing, natural sleep, then you

2392
08:46:09.279 --> 08:46:20.759
can do that. It's completely up to you, and you

2393
08:46:20.919 --> 08:46:25.919
can keep this feeling of calmness physically in your mind

2394
08:46:27.200 --> 08:46:42.040
as long as you choose to feel completely relaxed, completely relaxed.

2395
08:46:45.279 --> 08:46:50.919
And I'd like you to make up your mind that

2396
08:46:51.000 --> 08:46:51.959
you're going to relax.

2397
08:47:00.560 --> 08:47:03.319
And I want to explore that with you. What it

2398
08:47:03.520 --> 08:47:10.840
feels like when you actually decide that you're going to relax,

2399
08:47:12.520 --> 08:47:19.119
not forcing yourself, but giving yourself that. Yes, it is

2400
08:47:19.200 --> 08:47:24.159
a command, really, isn't it. When you're telling yourself relax

2401
08:47:26.360 --> 08:47:32.159
in a gentle but firm way, that only you can really.

2402
08:47:33.560 --> 08:47:37.000
Tell yourself in that way. You can't really have someone

2403
08:47:37.040 --> 08:47:37.759
else saying.

2404
08:47:37.560 --> 08:47:43.639
To you, now it relax, relax, you know, and it

2405
08:47:43.759 --> 08:47:44.119
needs to be.

2406
08:47:44.200 --> 08:47:48.520
Gentle, but you can't someone else can't really have the same.

2407
08:47:51.720 --> 08:47:57.759
The same kind of influence or power that you have

2408
08:47:59.000 --> 08:48:10.840
over your own physicality, over how you feel, because when

2409
08:48:11.000 --> 08:48:17.680
you say it to yourself it means more. It's personal,

2410
08:48:18.000 --> 08:48:23.639
and your brain and your unconscious mind and your body

2411
08:48:24.400 --> 08:48:30.599
listens to what you say. So, for example, we'll test

2412
08:48:30.639 --> 08:48:34.200
it out and do a little test, a few little tests.

2413
08:48:33.799 --> 08:48:37.080
Along the way, and you can get more of.

2414
08:48:37.159 --> 08:48:43.680
An idea of the force, a positive force that you

2415
08:48:43.840 --> 08:48:51.360
can have in creating a sense of comfort and relaxation

2416
08:48:51.639 --> 08:48:57.560
in your body and your mind quite quickly just by

2417
08:48:57.759 --> 08:49:08.159
you telling yourself to relax. So I want to start

2418
08:49:08.279 --> 08:49:14.919
by it's focus on your hands. To focus on your

2419
08:49:14.959 --> 08:49:18.680
hands and just tell your hands to relax, and just

2420
08:49:18.759 --> 08:49:25.919
say relax. As you focus on your hands, you could

2421
08:49:26.159 --> 08:49:30.639
say my hands are relaxed, or I want my hands

2422
08:49:30.680 --> 08:49:35.279
to relax. I think if you actually do it directly

2423
08:49:38.240 --> 08:49:43.159
by focusing and imagining that your hands can hear what

2424
08:49:43.279 --> 08:49:46.400
you're saying, you know, like they've got little ears, which

2425
08:49:46.479 --> 08:49:52.080
is a little weird. So talking to your hands and

2426
08:49:52.360 --> 08:50:08.400
just say relax, noticing how your hands start to relax.

2427
08:50:20.799 --> 08:50:24.319
Now focus on your eyes and tell your eyes to relax.

2428
08:50:25.439 --> 08:50:30.279
You just saying the same word relax, and find the

2429
08:50:30.439 --> 08:50:37.840
right tone for you. You know, I might say relax,

2430
08:50:38.560 --> 08:50:46.639
but you you might say relax or relax. You know,

2431
08:50:46.959 --> 08:50:52.599
you might say it differently to yourself, and that's important

2432
08:50:53.520 --> 08:50:59.560
for you to gauge what feels right for you. To

2433
08:50:59.759 --> 08:51:04.959
just tell your eyes to relax, whilst focusing on your eyes,

2434
08:51:05.520 --> 08:51:10.200
your eyelids, the muscles around your eyes, your eyebrows, and

2435
08:51:10.439 --> 08:51:45.919
just tell your eyes directly relax now. Now, I just

2436
08:51:46.080 --> 08:51:56.360
did that myself, and sometimes you may feel that you

2437
08:51:56.560 --> 08:52:01.959
need a bit more time or the different parts to relax,

2438
08:52:02.799 --> 08:52:06.680
you know, because I start talking again and maybe that

2439
08:52:06.880 --> 08:52:10.520
part hasn't relaxed fully. But what happened is that it

2440
08:52:10.560 --> 08:52:14.840
would just continue to relax even though I'm talking. And

2441
08:52:14.919 --> 08:52:20.720
that's happening with my eyes. Something else I noticed is

2442
08:52:22.680 --> 08:52:26.479
when I started focusing on my eyes, that actually almost

2443
08:52:26.639 --> 08:52:27.360
became they.

2444
08:52:27.279 --> 08:52:29.279
Got worse before they got better in a way.

2445
08:52:30.040 --> 08:52:32.959
So but I felt a degree of tension growing in

2446
08:52:33.080 --> 08:52:38.840
my eyes and then disappearing. So I think what that

2447
08:52:39.119 --> 08:52:43.720
was really was just ME becoming more aware of the

2448
08:52:43.959 --> 08:52:49.840
tension that was already there that I I wasn't focused

2449
08:52:49.880 --> 08:52:54.959
on it before, so I wasn't really acknowledging it or

2450
08:52:57.319 --> 08:53:11.959
really conscious to those feelings. Yeah, my eyes is still

2451
08:53:12.080 --> 08:53:18.720
continuing to relax, as well as my hands. Actually, my

2452
08:53:18.880 --> 08:53:25.080
hands have got a certain kind of energy, like not buzzing,

2453
08:53:25.279 --> 08:53:30.159
but I can kind of feel a degree of energy

2454
08:53:30.240 --> 08:53:36.439
in my hands. Maybe that's where the tension is being released.

2455
08:53:38.319 --> 08:53:39.560
Maybe that's the cause.

2456
08:53:39.319 --> 08:53:39.560
In that.

2457
08:53:46.919 --> 08:53:49.080
The next part, I think we should focus on the

2458
08:53:49.159 --> 08:53:49.840
back of the neck.

2459
08:53:50.560 --> 08:53:55.720
That's a part which quite often well for me, holds tension.

2460
08:53:55.799 --> 08:53:58.560
I don't know about for yourself, but I think it's

2461
08:53:58.680 --> 08:54:03.400
quite a standard place where tension is sometimes held.

2462
08:54:04.959 --> 08:54:08.119
So and I'm doing.

2463
08:54:08.200 --> 08:54:10.840
Exactly what you're doing as you do it as well.

2464
08:54:11.000 --> 08:54:14.919
So I'm telling my body parts to relax as well.

2465
08:54:15.720 --> 08:54:18.000
So if you tell your neck, the back of your neck,

2466
08:54:18.520 --> 08:54:19.159
focus on.

2467
08:54:19.200 --> 08:54:20.919
The back of your neck, and just say.

2468
08:54:23.599 --> 08:54:28.119
Relax in your own words, in your own tone, in

2469
08:54:28.240 --> 08:54:31.040
your own voice. You can say out loud, or you

2470
08:54:31.119 --> 08:54:36.040
can just say it to yourself internally. But you're focusing

2471
08:54:36.439 --> 08:54:39.560
and you're saying it literally to the.

2472
08:54:39.599 --> 08:54:42.360
Back of your neck, as if the back of your

2473
08:54:42.439 --> 08:54:49.400
neck can actually hear what you're saying. So do that now,

2474
08:54:49.599 --> 08:54:54.119
just say relax the back of your neck, and I'll

2475
08:54:54.200 --> 08:54:54.720
do the same.

2476
08:55:33.520 --> 08:55:37.040
Then what I noticed, and you may have had similar

2477
08:55:37.119 --> 08:55:41.599
thing is, even though I was focusing on the back

2478
08:55:41.639 --> 08:55:52.560
of the neck, other parts started to I don't know,

2479
08:55:52.919 --> 08:55:56.319
show themselves to me or maybe because they want to

2480
08:55:56.360 --> 08:55:59.959
be relaxed as well. But I started noticing to feel

2481
08:56:00.240 --> 08:56:03.400
is in my shoulders, at tension in my shoulders and

2482
08:56:03.520 --> 08:56:10.840
in my upper back. Whether that was because my back

2483
08:56:10.919 --> 08:56:14.479
of my neck was saying, well, I'm pretty much okay,

2484
08:56:16.119 --> 08:56:25.479
it's the other parts that need attention, but my lobe,

2485
08:56:25.639 --> 08:56:29.520
my back of my neck is still relaxing. But I

2486
08:56:29.680 --> 08:56:36.439
just became more aware of other parts that needed attention. Now,

2487
08:56:36.520 --> 08:56:41.439
this might happen and it's not. It doesn't mean that

2488
08:56:41.520 --> 08:56:45.880
it's going any wrong. It just means you're being notified

2489
08:56:46.000 --> 08:56:54.279
of more places but also want to feel relaxed. So

2490
08:56:54.639 --> 08:56:58.840
I'm going to focus on my upper back so you

2491
08:56:58.919 --> 08:57:02.799
can do the same, even if you don't have any

2492
08:57:04.400 --> 08:57:07.919
feelings of tension that rob us in your upper back,

2493
08:57:09.680 --> 08:57:14.319
if you just focus on your back and the whole

2494
08:57:14.439 --> 08:57:19.200
area from the shoulder blades down to the middle of

2495
08:57:19.279 --> 08:57:23.599
your back and your spine. And with me, it's more

2496
08:57:23.639 --> 08:57:25.040
the shoulder blades.

2497
08:57:24.759 --> 08:57:34.119
That are more Yeah, that's the parts that really sort

2498
08:57:34.159 --> 08:57:37.959
of giving me the nod.

2499
08:57:39.560 --> 08:57:41.720
That it needs to relax in the sounds.

2500
08:57:41.360 --> 08:57:44.799
And ask that part to relax, and you can do

2501
08:57:44.919 --> 08:57:45.240
the same.

2502
08:57:45.319 --> 08:58:12.840
Now, relax your upper back. Something strange happened there, And this.

2503
08:58:14.360 --> 08:58:15.959
Often happens. I've been doing this.

2504
08:58:16.080 --> 08:58:24.919
For sixteen years or something, and often I'm one surprised

2505
08:58:25.799 --> 08:58:32.560
but amazed. Really bad. There can be a feeling. So

2506
08:58:32.759 --> 08:58:35.360
when I was focusing on the back of my neck,

2507
08:58:36.240 --> 08:58:40.360
my upper back was starting to feel quite stressed and

2508
08:58:41.119 --> 08:58:46.680
in need of attention. As soon as I started talking

2509
08:58:46.840 --> 08:58:51.720
to you about my upper back and talking about, you know,

2510
08:58:52.240 --> 08:58:55.360
getting ready to ask the upper back to relax.

2511
08:58:57.040 --> 08:58:59.200
Why the back already started to relax.

2512
08:59:01.959 --> 08:59:05.080
It's almost as if it doesn't need to hear the words,

2513
08:59:06.040 --> 08:59:23.759
just needs attention, just needs to be noticed. And that

2514
08:59:23.959 --> 08:59:29.720
is something that often happens in this type of situation

2515
08:59:31.479 --> 08:59:36.799
is when you start to relax a couple of parts

2516
08:59:36.840 --> 08:59:41.479
of your body, as we've done with our hands, the

2517
08:59:41.759 --> 08:59:45.799
eyes and eyelids, and now.

2518
08:59:46.880 --> 08:59:54.560
Back of the neck, top of the bag, upper bag,

2519
08:59:55.880 --> 09:00:00.200
the rest of the body seems to just take notice.

2520
09:00:02.599 --> 09:00:10.880
And decide in its own way to start relaxing. Other

2521
09:00:11.000 --> 09:00:20.880
parts of your body start to just become looser. I

2522
09:00:20.959 --> 09:00:23.639
suppose it's kind of like a bit of an avalanche,

2523
09:00:23.799 --> 09:00:28.560
you know, the little ball starts rolling, and before you

2524
09:00:28.680 --> 09:00:31.639
know it, the whole of your body is completely relaxed

2525
09:00:31.720 --> 09:00:48.400
and can't And if you focus on your face, you

2526
09:00:48.520 --> 09:00:56.119
focus on your eyes, your eyelids, your eyebrows, and the

2527
09:00:56.240 --> 09:01:04.840
muscles around your eyes, maybe you start to notice that

2528
09:01:06.599 --> 09:01:11.639
your forehead is more relaxed than it was. Maybe your

2529
09:01:11.759 --> 09:01:17.560
face is more relaxed. I would say, my entire face

2530
09:01:17.759 --> 09:01:32.319
is a lot more relaxed than it was. So we're

2531
09:01:32.360 --> 09:01:38.159
going to focus now on your shoulders the game, just

2532
09:01:38.319 --> 09:01:43.200
like before, just to your shoulders. I mean you can't

2533
09:01:43.240 --> 09:01:45.240
do them in the digity. You can do the right

2534
09:01:45.319 --> 09:01:49.479
shoulder and left shoulder. I just can't do both at

2535
09:01:49.520 --> 09:01:50.200
the same time.

2536
09:01:52.240 --> 09:01:55.479
Just tell your shoulders as you focus on them in

2537
09:01:55.560 --> 09:02:01.400
your mind, focus on how if you feel, maybe you

2538
09:02:01.520 --> 09:02:04.040
can see them in your mind's eye.

2539
09:02:07.599 --> 09:02:09.279
Just tell your shoulders.

2540
09:02:12.520 --> 09:02:52.279
To relax. It's as nice as they relax.

2541
09:03:02.720 --> 09:03:07.799
But do you notice, I mean, especially with my back,

2542
09:03:10.479 --> 09:03:16.880
is the connection between the different parts the back, the shoulders,

2543
09:03:17.000 --> 09:03:27.000
the neck being all connected and being such a large

2544
09:03:27.119 --> 09:03:32.959
part of your body, it's almost hard to separate them

2545
09:03:33.240 --> 09:03:40.959
from each other. And my lower back has started to

2546
09:03:41.080 --> 09:03:52.319
relax on the same Maybe I'm going too slow and

2547
09:03:52.439 --> 09:03:57.000
that could be an issue because we all go different speeds.

2548
09:03:59.240 --> 09:04:03.319
And the idea at the beginning of this recording was

2549
09:04:03.400 --> 09:04:05.919
for you to be able to just say to yourself,

2550
09:04:09.479 --> 09:04:22.240
relax without focusing on any particular part of your body.

2551
09:04:24.479 --> 09:04:30.840
Because when you know that tenning your hands to relax,

2552
09:04:34.599 --> 09:04:42.959
then your hand relax. You tell your eyelids and your eyes,

2553
09:04:43.880 --> 09:04:50.880
the muscles around your eyes and your eyebrows to relax.

2554
09:04:54.200 --> 09:05:03.360
And they relax. You tell the back of your neck.

2555
09:05:06.520 --> 09:05:30.040
To relax, and it relaxes until your opera back to relax,

2556
09:05:39.759 --> 09:05:41.080
and it relaxes.

2557
09:05:48.759 --> 09:05:49.560
He'd tell your.

2558
09:05:49.560 --> 09:06:28.519
Shoulders to relax, and they relaxed. And you told your

2559
09:06:28.599 --> 09:06:31.800
hands to relax, they relaxed, and.

2560
09:06:31.879 --> 09:06:35.199
They continued to relax.

2561
09:06:41.080 --> 09:06:46.720
And you told your eyelids, the muscles around your eyes,

2562
09:06:47.760 --> 09:06:53.199
your eyebrows, to relax, they relaxed.

2563
09:06:56.199 --> 09:06:58.120
And continued.

2564
09:06:58.959 --> 09:06:59.599
To relax.

2565
09:07:06.000 --> 09:07:09.599
When you told the back of your neck, brocus on

2566
09:07:09.720 --> 09:07:16.120
the back of your neck and told it to relax.

2567
09:07:20.000 --> 09:07:35.319
And relaxed and continued to relax. When you told your

2568
09:07:35.879 --> 09:07:48.000
upper back to relax, be relaxed and continued to relax.

2569
09:07:56.360 --> 09:08:02.279
That's with your shoulders. Told your shoulders to relax, and

2570
09:08:02.480 --> 09:08:14.559
your shoulders relaxed and continued to relax.

2571
09:08:20.239 --> 09:08:25.160
And it's not just that, it's.

2572
09:08:27.879 --> 09:08:32.279
That the rest of your body has also been listening,

2573
09:08:33.919 --> 09:08:40.040
and the relaxation has been spreading. So from your eyes,

2574
09:08:40.400 --> 09:08:47.800
the relaxation spread to your forehead, around your face, into

2575
09:08:47.919 --> 09:09:01.720
your skin, into your jaw, into the front and sides

2576
09:09:01.839 --> 09:09:06.639
of your neck, all the way down your chest and stomach,

2577
09:09:13.319 --> 09:09:19.959
your relaxed hands and shoulders, and me up through your

2578
09:09:20.120 --> 09:09:26.639
arms relaxing and full arms, your upper.

2579
09:09:26.599 --> 09:09:45.279
Arms, elbows, your wrists, letting go your lower back your

2580
09:09:45.480 --> 09:09:51.879
hips but exploying, and you just start to relax and

2581
09:09:52.040 --> 09:10:05.040
continue being. The comfort spreading through your legs, m all

2582
09:10:05.040 --> 09:10:14.120
the way down to your ankles, the tops of your feet,

2583
09:10:15.239 --> 09:10:25.519
the side of your feet, and the bottoms of your feet, relaxing.

2584
09:10:28.480 --> 09:10:56.080
Into your toes, each toe relaxing, calm, loose, and if

2585
09:10:56.120 --> 09:11:13.480
your body relaxes more, your mind becomes slower for peaceful,

2586
09:11:21.160 --> 09:11:22.160
to the point.

2587
09:11:22.400 --> 09:11:36.319
Where if you choose to fall asleep, you can easily

2588
09:11:37.000 --> 09:11:52.720
do that easy drift the way because there's nothing going

2589
09:11:52.800 --> 09:11:53.599
on in your mind.

2590
09:11:57.319 --> 09:12:37.919
The phrase peaceful your body to tease to rise, and

2591
09:12:38.080 --> 09:12:45.639
with that connection between your body relaxing, the word you

2592
09:12:45.919 --> 09:12:47.720
say to yourself.

2593
09:12:49.800 --> 09:13:00.760
Lights means that you don't need the fins on just

2594
09:13:01.080 --> 09:13:09.000
one part. You can just focus on your entire body.

2595
09:13:15.160 --> 09:13:37.279
Saying the powerful word wakes, and there's a goose amniar

2596
09:13:38.919 --> 09:13:55.360
sensations of comfort spreading throughout your body, loosening and calming.

2597
09:13:57.360 --> 09:14:13.720
And healing, every power to your body, feeding more relaxed.

2598
09:14:28.400 --> 09:14:31.800
So all you need to do from now on is

2599
09:14:32.040 --> 09:14:35.199
just tell yourself.

2600
09:14:38.559 --> 09:15:14.000
Writes absurd, feeding comletely out of fool, starting now with

2601
09:15:14.199 --> 09:16:23.239
number twenty nineteen eighteen seventeen sixteensassa.

2602
09:16:14.760 --> 09:17:43.839
Four l.

2603
09:20:00.319 --> 09:24:35.480
Assassas u.

2604
09:25:13.360 --> 09:25:13.680
Not it?

2605
09:26:13.959 --> 09:29:34.319
What one? So countain down from ten to one, ten nine, eight, seven, six, five.

2606
09:29:36.360 --> 09:29:54.120
Four three two one. And maybe that was a bit

2607
09:29:54.199 --> 09:29:56.440
too quick in order to relax.

2608
09:29:57.720 --> 09:29:58.400
Maybe it's a bit.

2609
09:29:58.360 --> 09:30:04.839
Too fast for you to notice the calming of your body,

2610
09:30:08.080 --> 09:30:12.639
maybe even a little bit of pressure there. Like you'll

2611
09:30:12.720 --> 09:30:14.800
count it down from ten to one. What do you

2612
09:30:14.919 --> 09:30:15.919
expect me to do?

2613
09:30:16.239 --> 09:30:21.040
Man, expect me to stick with floppy just because you're

2614
09:30:21.160 --> 09:30:30.480
counted down. If you try it again, but this time,

2615
09:30:30.599 --> 09:30:31.879
I'll go this lower.

2616
09:30:33.839 --> 09:30:38.680
This time, and you focus on the whole of your

2617
09:30:38.760 --> 09:30:45.760
body before you focus on your legs. Just notice.

2618
09:30:46.959 --> 09:30:48.239
How your body does.

2619
09:30:49.800 --> 09:31:03.639
Start to feel more relaxed every number that a countdown

2620
09:31:07.080 --> 09:32:48.160
ten nine, eight, seven, six, five, four three. I just

2621
09:32:48.400 --> 09:32:54.319
notice how how you feel generally, how you body feels.

2622
09:33:00.959 --> 09:33:09.279
It's not necessarily even about counting down from ten to one.

2623
09:33:12.239 --> 09:33:25.639
It's that space that you have, that space between being

2624
09:33:29.199 --> 09:33:41.519
active physically or mentally, just sitting or lying down, just

2625
09:33:41.760 --> 09:33:47.639
being there, not doing anything, not saying anything, not deeding

2626
09:33:47.919 --> 09:33:49.440
to think about anything.

2627
09:33:51.279 --> 09:33:55.040
So it opens up a space, knows a bit of

2628
09:33:55.120 --> 09:34:06.080
a space, the gap and the more I compt down

2629
09:34:06.160 --> 09:34:10.440
for the ten to work, the bigger that gap becomes.

2630
09:34:13.480 --> 09:34:19.879
So there's that gap of calmness, of comfort and relaxation.

2631
09:34:25.800 --> 09:34:38.160
It's a nice feeling, and it moves those stresses or

2632
09:34:38.680 --> 09:34:52.599
discomforts physically or emotionally, moves them away. Allows you.

2633
09:34:55.239 --> 09:34:55.760
To just.

2634
09:34:58.760 --> 09:34:59.400
Slow down.

2635
09:35:03.040 --> 09:35:05.480
So ione to count again from ten down to one,

2636
09:35:05.919 --> 09:35:13.480
and notice that gap widening, the gap.

2637
09:35:15.080 --> 09:35:19.480
And as it widens, it's almost like that the stress

2638
09:35:19.639 --> 09:35:21.919
and tension falls.

2639
09:35:21.800 --> 09:35:22.559
Into the gap.

2640
09:35:36.080 --> 09:35:48.040
It gives you that distance, that space now ten.

2641
09:35:52.360 --> 09:37:49.400
Nine five seven, six, five four three one. And how

2642
09:37:49.480 --> 09:37:55.360
do you feel? How do you feel now?

2643
09:38:08.120 --> 09:38:20.080
Can you notice it? Do you feeling calmer? Are you

2644
09:38:20.319 --> 09:38:24.360
feeling more relaxed?

2645
09:38:46.839 --> 09:38:51.160
As we now focus on your legs, just your legs.

2646
09:39:07.199 --> 09:39:12.040
You're just going to start with focusing on your thighs.

2647
09:39:26.879 --> 09:39:31.199
Of course, it's not the most exciting thing to be done,

2648
09:39:31.959 --> 09:39:38.319
because I'm sure like most of your body is not.

2649
09:39:38.400 --> 09:39:50.400
I'm not going on the way now, just focusing on

2650
09:39:50.519 --> 09:39:55.919
the whole of your thighs, the tops of your thighs,

2651
09:39:56.720 --> 09:40:04.120
decide your fighs, the bottoms of your thighs, out of

2652
09:40:04.279 --> 09:40:09.800
thighs and inner thighs. Basically the hole your fire that

2653
09:40:10.080 --> 09:40:18.919
leads into your head and it goes down to your

2654
09:40:21.000 --> 09:40:32.839
knee joints. Now, this is a big area. It's a

2655
09:40:33.000 --> 09:40:34.360
very heavy area.

2656
09:40:34.800 --> 09:40:41.199
Face strong, probably the strongest muscles in your body and

2657
09:40:41.400 --> 09:40:42.160
in your thighs.

2658
09:40:52.319 --> 09:40:58.599
But I don't think we perhaps will give enough attention

2659
09:41:00.080 --> 09:41:09.760
to advise. Perhaps we think they can.

2660
09:41:09.839 --> 09:41:33.080
Knowledge how important addies are to allians, how much they

2661
09:41:33.160 --> 09:41:34.480
actually do to us.

2662
09:41:38.319 --> 09:41:48.919
Or for our lives may seem. Is that really weird?

2663
09:41:51.959 --> 09:41:58.080
I think that all of our body parts, especially audies

2664
09:41:59.080 --> 09:42:13.720
needs and TLC, I love shame a bit of anoice

2665
09:42:13.839 --> 09:42:25.720
me thank you gratitude for what advice do for us.

2666
09:42:32.319 --> 09:42:35.120
And I don't know if this may sound this strange,

2667
09:42:37.519 --> 09:42:40.680
And maybe you think, why am I? Surely I should

2668
09:42:40.680 --> 09:42:43.760
be able to in the garden hugging a tree or something.

2669
09:42:45.400 --> 09:42:45.680
M h.

2670
09:42:49.720 --> 09:42:52.000
It's hard to set my crophone up on a tree.

2671
09:42:53.080 --> 09:42:55.239
That's why I'm doing this indoors. Otherwise I would be

2672
09:42:55.319 --> 09:42:58.879
outside hugging a tree and I can't see the turbe

2673
09:42:59.000 --> 09:43:07.720
in from the tree. You move down to your knees

2674
09:43:09.599 --> 09:43:17.559
gain such an important part, and I think we don't

2675
09:43:17.639 --> 09:43:25.480
necessarily I'll speak for myself here, I don't necessarily appreciate

2676
09:43:27.279 --> 09:43:32.360
all that my needs do with me until I have

2677
09:43:32.480 --> 09:43:37.720
a problem with my knee occasion need either I can

2678
09:43:37.720 --> 09:43:43.360
I bash it or it's aching for some reason. It's

2679
09:43:43.559 --> 09:43:45.800
then that I realize.

2680
09:43:46.400 --> 09:43:47.760
How much it does.

2681
09:43:49.160 --> 09:43:52.440
I have a benefit of being able to use my

2682
09:43:52.680 --> 09:44:00.000
legs without any kind of physical discoverment.

2683
09:44:00.879 --> 09:44:07.919
Is a beautiful thing that's possibly not appreciated until it's

2684
09:44:08.519 --> 09:44:18.080
temporarily removed. You know that's comfort. Don't you focus on

2685
09:44:18.160 --> 09:44:25.879
your knees regard as to how your needs feel. You

2686
09:44:26.000 --> 09:44:30.080
can have that sense of gratitude.

2687
09:44:30.839 --> 09:44:33.919
And love to your needs all that they do feel,

2688
09:44:44.319 --> 09:44:44.839
and you can.

2689
09:44:44.800 --> 09:44:49.080
Still have that attention and your thies, and you notice

2690
09:44:49.120 --> 09:44:56.000
how your bis feel. They be noticed that they are

2691
09:44:57.839 --> 09:45:14.199
relaxing more deeply because you focus now on the bottoms

2692
09:45:14.239 --> 09:45:18.680
of your legs. Things and the card bottles of the

2693
09:45:18.760 --> 09:45:26.440
bonels between your knees and your think incorporate and of

2694
09:45:26.559 --> 09:45:39.279
course your ankles so important and anyone's head even like.

2695
09:45:39.360 --> 09:45:41.400
The slightest spraying of.

2696
09:45:41.440 --> 09:45:44.080
An ankle, who knows how.

2697
09:45:45.599 --> 09:45:48.480
How much we take how our.

2698
09:45:48.519 --> 09:45:57.040
Includes were granted. And it's kind of strange in a

2699
09:45:57.080 --> 09:46:02.680
way when you think that, you know, logically our risks

2700
09:46:02.919 --> 09:46:05.680
are lots of finner than the rest of their arms,

2701
09:46:06.839 --> 09:46:10.319
which is okay, it doesn't I can't see any problem

2702
09:46:10.360 --> 09:46:17.760
with that, you know, just picking stuff up. Ankles so

2703
09:46:17.959 --> 09:46:27.959
much thinner then the rest of our legs, and from

2704
09:46:27.959 --> 09:46:32.279
that vis its perspective, the logical live it doesn't really

2705
09:46:32.360 --> 09:46:39.599
make sense to all this weight will ultimately be resting

2706
09:46:40.639 --> 09:46:50.959
on your ankles then leading to your feet and thin area.

2707
09:46:52.160 --> 09:46:58.720
Thin by Yeah, it does so much great work.

2708
09:47:00.879 --> 09:47:11.760
Supports us sports, our body for lifetime, helps us to balance,

2709
09:47:14.160 --> 09:47:27.160
helps you to get around and be monobile. It's the

2710
09:47:27.279 --> 09:47:35.599
card muscles. Of course, I'm a younger. I couldn't see

2711
09:47:35.639 --> 09:47:40.839
the point of clop muscles don't see to do anything. Okay,

2712
09:47:41.919 --> 09:47:45.760
if I looked around on tiptoes and my clock muscles get.

2713
09:47:45.760 --> 09:47:48.879
Some work, that's not true.

2714
09:47:49.199 --> 09:48:00.199
Card muscles being used, and then we use their legs. Shoe, yes,

2715
09:48:03.360 --> 09:48:12.559
there to protect with my legs, shape them away.

2716
09:48:14.160 --> 09:48:14.599
The most.

2717
09:48:14.639 --> 09:48:16.519
It's a protector of the bone.

2718
09:48:24.160 --> 09:48:30.680
Need of course to your own course, and.

2719
09:48:36.199 --> 09:48:38.720
You're gonna focus on your pink that's going to focus

2720
09:48:38.800 --> 09:48:46.440
on legs. I realize now I've mentioned your think could

2721
09:48:46.480 --> 09:48:58.519
be so maybe I should practice can have the awareness.

2722
09:49:00.120 --> 09:49:02.279
The same shoe your.

2723
09:49:04.599 --> 09:49:13.639
People don't have focusing on your byes, humans, boats, endots,

2724
09:49:19.279 --> 09:49:22.720
It stud saenscal.

2725
09:49:28.559 --> 09:49:38.120
In your by what's that energy?

2726
09:49:40.239 --> 09:49:41.239
Because the boys?

2727
09:49:43.800 --> 09:50:02.720
What's different? Sis, It's the muscle boots. Mus It is stupid.

2728
09:50:04.440 --> 09:50:12.319
I'm out sword fuck that's me. S h m M

2729
09:50:13.279 --> 09:50:30.440
six h m s