May 7, 2025

(no music) (10 hours) Whisper Wednesday | LMBYTS #1347 | 7th May 2025

(no music) (10 hours) Whisper Wednesday | LMBYTS #1347 | 7th May 2025
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name, my

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name is Jason Newland. It really is.

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Hello.

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So but bam bam, this is Whisper Wednesday. Wednesday whispers

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Whisper Wednesday one of them. There will be a little

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bit of background from Vinsta, but outside of that should

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be fairly quiet because it's four fifty two in the AAR.

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So I'm just going to look at the stance because

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I've not been long up. Let's have look. Okay, yesterday

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was a good day. That's nice. Yeah, today, while it's

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too early, but yesterday it was okay days, so that's nice.

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I say, let's see how many of those. This is

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my new thing. I now look to see how many

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people are streaming or downloaded on my website. Just kind

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of interested. I'm just interested, that's all. It's not my fault. Okay,

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So all my recordings on my website I've died. Did

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I say, only listen when you can safely close your eyes,

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because I can't remember. Vinnie had a lampone last night.

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He's now I think is he in the bone heep?

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But he woke me up a few hours ago and

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went into the garden and spray. Honestly, there's one of those,

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like those compost sprayers in the fields. So I'm kissing

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the lamb does not suit his bomb, But I'm kissing

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the bones fine, because he dogs like bones, don't they

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We'll see. I'd have to go out of the garden

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and see it does anything to pick up he doesn't

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like to do. He only know he does wieiz when

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he's in the garden anyway, So it's really weird. I

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was watching this video on YouTube a couple of nights ago,

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and that was about a blow called Peter, I think

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Peter Graham from Downstairs at the King's Head, which is

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a comedy club still running, and it's where is it?

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I should know when there many times not twigging them,

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it's not Strom down downstairs at the King's Head, Crouch

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and crouch end, that's it. And downstairs at the King's

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Head seven comes going to the website. Welcome to Downstairs

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at the King's Head. Or seats face to stage. If

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we are busy, you may have to share a table.

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We are still operated with more space between tables. Okay,

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it's interesting. So they got like what's on and Sunday

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in the afternoon forty seven the jazz, so it's like

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jazz jazz, and I think they used to have Ronnie

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Golden on.

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The car.

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Thursday, the eighth of May, which is tomorrow, the legendary

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Comedy try Out Night up to sixteen new and established acts,

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compared this week by Eric and McElroy. I used to

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go there on a Thursday, I did. I went there

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on a Saturday, well, probably loads of times, but I

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think I did I do a gig on a Saturday

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night there. I don't know. I think I did a

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loose track. So what we got Friday night, Saturday Spring Day?

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Gordon Southern, Otis, Cannaloney, Victor Daniels, My gold a leg

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wow Saturday seventy for making Mark Thomas blimey. If I

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was closer, I'd go and i'd definitely well, I like

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to think that I would. Tickets of fifteen pounds now

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to get in used to be about three or four pounds.

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I think a five pound maybe less. That was the nineties,

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baby than nineties anywhay else? Watching this bloke about us,

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I'll see if it's the club. Let's see if I've

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got a we are the best known we are perhaps

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best known as one of the oldest comedy clubs in Britain,

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specialize in in bringing great entertainment in a friendly and

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intimate environment. Founded in nineteen eighty one by Peter Graham,

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did I say that at the beginning and Hugh Thomas.

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We now present shows throughout the week, the Champion the

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best of the new comedy, music of all persuasions, the

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spoken word, magic and dance. A favor of audience and performance,

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the venue prides itself on creating the right ambience for

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each and them and providing unbeatable value for money. With

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a capacity of one hundred persons, the club posts an

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excellent live pa system. I remember that it was it good.

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I used to like that place. It was it was

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intimate and on a Thursday night. I mean, you think

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that had a hundred people, they were never going to

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be making huge amounts of money from that. If they're

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charging now fifteen pounds per person, so it's one five

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hundred pounds if the capacity, then they have to pay out.

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They're probably paying out most of that for the acts

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on the night. So my guess is they're doing it

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for the love of it, which is amazing. I think

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I don't know why I started talking about that crouch end.

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I remember going there and can you have any making

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a lot of noise? He got that bone. But basically,

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I was being harassed by these phone calls and not

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harassed by a lot of phone calls missed and he

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and it got my curiosities. I went around to a

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neighbor to find out what it was. It's just something

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they wanted me to do for them, okay. And in

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the meantime when I was there, she kept mentioning that

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she thought Vinnie was fat, which was mildly annoying. She

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kept going on about it. It's like, if you want

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me to do you a favor, stop calling my little

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boy fat stomach. So okay, I was thinking about that.

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Oh so I got no messages to read out, I

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got nothing on h oh yeah, YouTube, let's have a look.

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I didn't want to listen, okay, I got one more subscriber.

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Yeah wow, actually had a.

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Couple of listens. That's nice. It's very slow. It's very

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slow in the world of YouTube for me, But okay, sorry,

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I don't mind. It's I'm happy as long as Vinnie's

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making as much noise as he can that's how I am.

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So I need to make a couple of these public public.

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So this is yesterday's recording, which was Trivia Tuesday pigeons.

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That was why I focused on last night or yesterday afternoon,

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whichever it was, pigeons.

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And so look what's in the news. Okay, So if

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I get rid of the YouTube the YouTube, where else

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can I look at the stats for my.

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Website? Pigeons. I don't know why I'm enjoying saying the

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word pigeons. So today, okay, so people are visiting not already,

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that's good. It's the most popular pages today. Podcast hip

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naicis for Sleeping Deeply, podcast hip Nasis for Sleeping Deeply,

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podcast hip Nasis for Sleeping Deeply. Wow, h no, Monday's

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boring objects? Oh say, it's not a tab? What it is?

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It's because I copied. Wow, that's the last sound Vinny

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even I I mean, I know I can hear it's

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on here. I mean he's actually registering on the the

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Richter scale of my recording equipment, because generally the green

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light only comes on. I'm looking at it now, so

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I'm talking to you. I'm trying to like, look at it.

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It's it comes on when I speak Yeah, wait a minute,

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A way for him to go to make a big

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old crack. Okay, I want to see if I'm pretty sure.

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The thing is.

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I might have like going yeah at the same time

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that he did the big old crack, thinking that it

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had registered it and noticed it the green light came on.

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But it might have been me that caused the green

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light to come on. But he's taking his time now.

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I would never do anything that I want him to do.

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I think it's because I'm not talking. Yeah, when I'm

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not talking, it does it be quiet because there's nothing

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roomed to disturb it, is.

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Right.

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That's how my neck staring, the kind of really distortioning

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my neck in order to say that green lights will stop.

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I'm now obsessed. I can't stop it. I just want

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to keep looking. Oh right. So I got referred from

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Instagram begin Instagram, so I don't know quite what's going

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on analytics analytics yesterday. I don't normally get stuff from Instagram,

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which is weird. Last twelve months, of how many I've

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had from Instagram, four not many?

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Is it.

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The view from Duck duckgo YouTube, yandex whatever. It's anything

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to do with spandex, Facebook, Google and Direct thirty one contact.

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So out of thirty thirty one people in the last

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twelve months. To be fair, when I say twelve months,

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I'm talking from January, So since January this year January

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February March April, four months. The most popular landing most

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popular pages is the home page, podcasts, playlists, let Me Boy,

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you to Sleep, contact form, as well most of the

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top entry entry pages, podcasts, recordings, exit pages. Okay, I

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wonder what the yeah, I wonder what the the countries are.

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Hm.

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It's not showing all of them for some reason. I

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don't know why. But the United Kingdom is the top,

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United States the States. In fact, the United Kingdom and

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the United States are kind of equal with the other

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people visiting the website. The United Kingdoms slightly above. Australia third,

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Canada four, Switzerland is fifth, Spain is nineteen h F

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six seventeen. See that was a lowed one. It just

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did then, but I don't know if it registered. But

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you hear it? Who Yes, I caught it. Kah wow,

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So yeah, he's I think I should have hidden the

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old bones because after his garden spraying earlier on.

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I don't know.

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The weird thing about it is, by anyway, I don't

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want to focus on that. This move on unless if

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I've got any messages, any any emails, I think n

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he's made so much noise, he has disturbed the neighbors downstairs.

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Have I got any messages from the website? Nope, nope, nope, nope. Okay,

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what have I got him? A normal email? Accounts, habitat,

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don't know what that is. Voucher shop, no thanks, that's

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weird sound Ubers consider your cravings as satisfied. No thinking

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Uber eats. That's what I think. So I got paid today.

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I don't know if I'm going to get paid again,

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which is a really very weird situation to be it.

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I'll explain it to you and explain it. So it

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says on the third of June. So I've been moved

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over to universal credit. It says this is a me

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universal credit service dot CoV dot UK. On the third

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of June. We will tell you how much you're going

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to get. You will be paid any money you're entitled

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to before a PM on the seventh June twenty twenty five.

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It's now the seventh May. Now on the phone. They

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told me my last payment will be this next one

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from the ESA. I didn't realize I was going to

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have to wait till the seventh is a whole month

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before NIX get paid. Wow. It does say you can

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apply for an advanced payment if you need to borrow

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money before the first payment. You must have applied before

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the thirty first of May. Check your payments. That's have

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a look how we calculate your payment. You get a

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standard amount each month. You said you're single. It says

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it's likely your payment were made of the following housing.

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You said that you pay your rent. That's four fifty

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a month. Health you set your alph, effect you at

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work or revenge you from working. You might need to

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have a before we can consider if you get extra

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money for this. So I think if I say it's interesting,

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I'm overstaying it. But it's definitely got my focus. Ah,

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So there you go. So I won't know until the

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third of June what they're going to pay me, and

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then I don't get paid till the seventh June, which

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is exactly a month from now. How and you know what,

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I don't think they're even paying the rent now, So

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I'm going to be behind on the rent. What is

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I supposed to do for a month? I don't want

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to apply for an advanced payment because then that just

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reduces the amount of money I get because they take

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they take over ten months or whatever. It's just getting

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into more days. If I borrow a two hundred pound,

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I know, it's only twenty pound a month, but I

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don't want to start off like that. I mean, technically,

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I body need to borrow a grand, which means I'm

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automatically stay take you know, pay an hour hundred pounds

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a month. After the next ten months, I'm just gonna

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have to find a way to get by. This is weird.

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It's been a long time since I've had to kind

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of do these things. I mean, it always happens at

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the beginning of a claim. I've never had it happen

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during a claim during you know, I don't know. It's

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just seems weird. It's like going backwards almost, you know

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what I mean, It's gonna be a whole month. I've

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got to get by on just one payment, which is

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technically enough to get me through two weeks. Kind of

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one yea would have to get me through two weeks,

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but it's gonna have to get me through a month.

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Although the essay is supposed to be sending me, they

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should send me written confirmation about my payments, let me

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know that it's the last one again, and let me

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know that they've stopped paying the rent and stuff.

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Nah oh oh oh.

235
00:29:32.960 --> 00:29:39.720
I had some weird dreams last night. It's very strange.

236
00:29:39.799 --> 00:29:51.240
I was with I don't know where I was. I

237
00:29:51.559 --> 00:30:00.200
was in this situation where we all I was if

238
00:30:02.599 --> 00:30:08.640
some men and we were all getting dogs. But there

239
00:30:08.720 --> 00:30:17.720
was a big dog and a little dog, and I

240
00:30:17.920 --> 00:30:20.279
don't know what it is, but they helped me out

241
00:30:21.880 --> 00:30:28.480
and I promised to give one damn pound, which I did,

242
00:30:28.599 --> 00:30:31.039
but they left me. I didn't have any other money

243
00:30:31.039 --> 00:30:35.119
in my wallet. I think maybe five pound, so I

244
00:30:35.160 --> 00:30:38.880
gave a damn pound game Mark. I said thank you,

245
00:30:39.720 --> 00:30:42.119
and then the two other men I said to them,

246
00:30:42.200 --> 00:30:47.519
I are you drink? I think they said more than one,

247
00:30:47.559 --> 00:30:55.640
you are only too. We giggled, but I can't remember

248
00:30:55.720 --> 00:31:02.359
what it is they did to help me out. It

249
00:31:02.480 --> 00:31:12.319
had something to do with a wicked witch. I think

250
00:31:12.400 --> 00:31:17.640
Vinny needs a toilet. I know it's okay, this is

251
00:31:17.680 --> 00:31:38.359
something to drink of water. I think that's what you

252
00:31:38.440 --> 00:31:49.079
call a refill blind me. I don't know what it

253
00:31:49.119 --> 00:31:54.759
was the dream was about, but there was one part

254
00:31:54.799 --> 00:31:59.640
of the dream when my dad didn't want me to

255
00:31:59.680 --> 00:32:09.160
speak in time with my mum because we're the same age.

256
00:32:10.880 --> 00:32:13.839
It was very strange. This was like a separate part

257
00:32:13.880 --> 00:32:18.000
of the dream. So he didn't and he was back to,

258
00:32:18.599 --> 00:32:22.759
you know, when he was a big, strong He still

259
00:32:22.839 --> 00:32:25.640
is big and strong, but when he was younger and

260
00:32:25.759 --> 00:32:35.640
I was little and he was it was weird. He

261
00:32:35.799 --> 00:32:41.119
just didn't want me talking to his wife because me

262
00:32:41.200 --> 00:32:50.720
and I were the same age, which that's that wasn't reality,

263
00:32:51.079 --> 00:33:03.359
So very strange. So I was sneaking around talking to

264
00:33:03.440 --> 00:33:08.599
her because we wanted to talk to each other because

265
00:33:09.920 --> 00:33:21.279
I was her son. It's weird, weird old dreams. I

266
00:33:21.319 --> 00:33:26.920
don't remember what else. I know one thing though, I

267
00:33:26.960 --> 00:33:29.400
think I prefer when Vinnine's in bed when I do

268
00:33:29.519 --> 00:33:37.240
these recordings. It's done nothing that makes this make as

269
00:33:37.319 --> 00:33:43.200
much noise as he can, so now it's jumped onto

270
00:33:43.240 --> 00:33:53.680
the setting. He's just been acting a bit weird overnight

271
00:33:54.279 --> 00:33:58.359
and today, like every day I've known him, really, to

272
00:33:58.400 --> 00:34:04.440
be honest, year and a half, it was not quite

273
00:34:04.480 --> 00:34:09.159
a year and a half. It was, what month is

274
00:34:09.199 --> 00:34:19.760
it now? So at the end, wow, yeah, it is

275
00:34:20.360 --> 00:34:23.280
literally year two and a half years now that I've

276
00:34:23.280 --> 00:34:26.880
had him. I said a year and a half to night.

277
00:34:27.400 --> 00:34:33.000
Two and a half years. So I got him in

278
00:34:33.239 --> 00:34:51.000
two thousand and twenty two, twenty two December, I think, yeah,

279
00:34:51.079 --> 00:34:56.800
twoenty twenty two December around about this time of the month.

280
00:34:59.480 --> 00:35:11.039
And there that's December December twoy twenty three, two thousand

281
00:35:11.039 --> 00:35:16.280
and twenty four, and then up to now, which is

282
00:35:16.360 --> 00:35:20.000
decembth of May. So it's two and a half years,

283
00:35:31.719 --> 00:35:37.239
two and a half years. Where do the time go?

284
00:35:46.440 --> 00:36:01.119
The birds are very active outside. Mm. I didn't do

285
00:36:01.800 --> 00:36:13.119
let Me Buy Your Pain Away recording yesterday, although I

286
00:36:13.159 --> 00:36:18.320
was reading or listening to an audio book about chronic pain.

287
00:36:19.119 --> 00:36:25.119
It's actually a really good book. It's let me tell

288
00:36:25.159 --> 00:36:28.760
you all about it. I'll just tell you the name

289
00:36:28.800 --> 00:36:36.880
of it. It's called The Way Out or Chronic Pain,

290
00:36:37.559 --> 00:36:49.079
The Way Out, Avan Gordon. It's God, this makes so much.

291
00:36:49.400 --> 00:36:54.800
He's a fugitive in his and he's always like eggs creaking.

292
00:36:56.880 --> 00:37:13.800
I don't know, mm hm, why you squeaking? Why? I

293
00:37:13.920 --> 00:37:22.480
just realize that it's distracted by the fly right the

294
00:37:22.559 --> 00:37:29.920
way out. The revolutionary, scientifically proven approached to the chronic

295
00:37:30.000 --> 00:37:35.920
pain audio book four Hours fifty minutes by Alan Gordon

296
00:37:36.159 --> 00:37:45.400
Alon Siev narrated by Alan Gordon and Alon Siev, brought

297
00:37:45.440 --> 00:37:50.559
to you by Penguin. Rewire your brain and your pain

298
00:37:52.000 --> 00:37:56.239
from back pain to migraines. I write this and skietka

299
00:37:56.920 --> 00:38:01.119
more to one point two billion people worldwide. Blah blah blah.

300
00:38:01.360 --> 00:38:06.800
This is the revolutionary message from psychotherapist Alan Gordon, who,

301
00:38:07.280 --> 00:38:11.000
frustrated by the lack of effective treatment for his own

302
00:38:11.239 --> 00:38:18.760
debilitating situation, developed a high successful approach to eliminate symptoms

303
00:38:18.840 --> 00:38:25.960
without surgery or medication, offering a viable and drug free

304
00:38:26.079 --> 00:38:34.960
alternative to exist in and other methods. Based on the

305
00:38:35.119 --> 00:38:38.599
premise that the pain starts in the brain, not the body.

306
00:38:39.480 --> 00:38:46.760
Gordon's Pain reprocess in Therapy PRT enables you to rewire

307
00:38:46.800 --> 00:38:53.360
your neural circuits and turn off stuck pain signals. In

308
00:38:53.400 --> 00:38:58.480
a groundbreak and study, PRT helped ninety eight percent of

309
00:38:58.559 --> 00:39:04.079
patients used their paint levels than sixty six percent were

310
00:39:04.079 --> 00:39:12.199
completely cured. What's more, these dramatic changes held up over time.

311
00:39:14.519 --> 00:39:19.239
In the way he Outcordon provides an easy to follow

312
00:39:19.280 --> 00:39:36.239
a guide to ending always been doing okay. As soon

313
00:39:36.239 --> 00:39:40.119
as I say his name, it starts. It's just staring

314
00:39:40.159 --> 00:39:45.440
at me. He's ripping up some tinfoil. I'man attacked by

315
00:39:45.480 --> 00:39:55.719
a fly, and he's squeaking. I really, I don't know

316
00:39:55.880 --> 00:40:04.320
why he's making such a fuss. See if he needs

317
00:40:04.360 --> 00:40:06.239
to go in the garden, which I think he does,

318
00:40:07.840 --> 00:40:10.639
he needs to just come down off the chair and

319
00:40:10.719 --> 00:40:15.079
tell me he needs to go in the garden. But

320
00:40:15.159 --> 00:40:19.039
he's not. He's just staring at me from behind. And

321
00:40:19.079 --> 00:40:24.079
I'm somehow supposed to know, although technically because I'm mentioning it,

322
00:40:24.960 --> 00:40:27.400
but just show that I do know that he's staring

323
00:40:27.440 --> 00:40:30.960
at me. So you could argue that he's doing the

324
00:40:31.039 --> 00:40:37.480
right thing. There's gotta be some way of communicating with

325
00:40:37.519 --> 00:40:46.719
a dog, and just he seems to do the same

326
00:40:46.840 --> 00:40:53.039
thing and make the same sound, whether he wants something

327
00:40:53.079 --> 00:40:55.480
to eat, or he wants to treat, or he wants

328
00:40:55.519 --> 00:41:10.480
to go out, or he wants to play. I'm hearing

329
00:41:10.519 --> 00:41:21.880
a buzzing sound almost like this a lot of flies

330
00:41:22.800 --> 00:41:29.960
or a lot of piece or something. Now I know

331
00:41:30.039 --> 00:41:33.280
there's not a lot of flies in my flat. I

332
00:41:33.360 --> 00:41:36.239
know there's not a lot of flies and downstairs either,

333
00:41:37.840 --> 00:41:42.880
so maybe it's in the last maybe there's a a horn,

334
00:41:42.960 --> 00:41:48.559
it's nest or something up there. I had that once

335
00:41:48.639 --> 00:41:53.079
in one of the places I used to live. It's

336
00:41:53.079 --> 00:41:56.679
about two thousand and seven. So I'm sitting at my desk.

337
00:41:57.800 --> 00:42:00.559
I don't know if I'm making a recording, but I'm

338
00:42:00.679 --> 00:42:03.280
back then, and I mean now, I know I'm making

339
00:42:03.320 --> 00:42:06.719
a recording now, But back in two thousand and seven,

340
00:42:07.920 --> 00:42:12.079
I was sitting at my desk and maybe working on

341
00:42:12.119 --> 00:42:15.840
my website or I don't know, but it's where I

342
00:42:15.920 --> 00:42:17.679
used to sit when I did the videos and the

343
00:42:17.760 --> 00:42:24.000
recordings back then. This thing, huge thing fell on my

344
00:42:24.199 --> 00:42:29.480
shoulder and I was a horned and I was like, wow,

345
00:42:30.480 --> 00:42:34.000
where had the heck did that come from? I thought it, honestly,

346
00:42:34.039 --> 00:42:37.280
I thought had fallen out of my ear, and like,

347
00:42:38.039 --> 00:42:40.440
how the white what was that doing in my ear?

348
00:42:41.079 --> 00:42:44.519
How I did I not notice it? But it turned

349
00:42:44.519 --> 00:42:47.559
out that there was a there was a hole in

350
00:42:47.639 --> 00:42:54.760
the ceiling right in the corner, and one of the

351
00:42:54.800 --> 00:43:00.760
people that lived there went and did a little a

352
00:43:00.800 --> 00:43:04.119
little bit of research in the loft, and yeah, it

353
00:43:04.239 --> 00:43:11.960
was a huge unit's nest there. That's the whole story.

354
00:43:13.079 --> 00:43:20.239
I don't know if it's worth to wait. I'm not sure.

355
00:43:22.920 --> 00:43:30.800
I quite like that room in a way. I quite

356
00:43:30.920 --> 00:43:39.159
like living in the house until the last bit. I'd

357
00:43:39.199 --> 00:43:42.679
say most of the time I wasself was really okay

358
00:43:42.760 --> 00:43:56.159
place to live. I definitely worked on my my book collection.

359
00:43:59.000 --> 00:44:03.920
It's such a book collection, and there's no reason why

360
00:44:03.960 --> 00:44:08.280
I couldn't have built it up here. But I had

361
00:44:08.639 --> 00:44:10.880
such really, I had.

362
00:44:13.199 --> 00:44:24.280
Expert supperb a superb library of books on the hypnosis

363
00:44:24.280 --> 00:44:31.679
and psychology and psychotherapy and counseling and philosophy.

364
00:44:32.920 --> 00:44:38.920
I mean honestly, loads and loads. I must have had

365
00:44:38.960 --> 00:44:45.800
over a thousand books. And it was I loved my books.

366
00:44:48.360 --> 00:44:53.840
Now I've got I have five, No, I've I've got

367
00:44:53.880 --> 00:44:58.719
a couple of hundred books. Now. I don't know that

368
00:44:58.800 --> 00:45:04.480
you'll count them as have a look, M.

369
00:45:12.079 --> 00:45:12.280
Four.

370
00:45:15.960 --> 00:45:21.480
I'm going to try and count flap years. Try and

371
00:45:21.559 --> 00:45:33.840
count the books one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen,

372
00:45:33.960 --> 00:45:40.119
twenty twenty one, twenty two, twenty three, twenty four, twenty five,

373
00:45:40.239 --> 00:45:44.920
twenty six, twenty seven, twenty eight, twenty nine, thirty, thirty one,

374
00:45:45.199 --> 00:45:49.719
thirty two, thirty three, thirty four, thirty five, thirty six,

375
00:45:49.920 --> 00:45:56.639
thirty seven, thirty eight, thirty nine, forty, forty one, forty two,

376
00:45:57.440 --> 00:46:02.719
forty three, forty four, forty five, forty six, forty seven,

377
00:46:02.800 --> 00:46:09.000
forty eight, forty nine, fifty fifty, fifty two three, fifty four,

378
00:46:09.199 --> 00:46:14.440
fifty five, fifty six, fifty seven, fifty eight, fifty nine, sixty,

379
00:46:14.679 --> 00:46:19.880
sixty one, sixty two, sixty three, sixty four, sixty five,

380
00:46:20.039 --> 00:46:25.440
sixty six, sixty seven, sixty eight, sixty nine, seventy, seventy one,

381
00:46:25.880 --> 00:46:32.039
seventy two, three four, seventy five, seventy six, seventy seven,

382
00:46:32.199 --> 00:46:37.760
seventy eight, seventy nine, eighty, eighty one, eighty two, eighty three,

383
00:46:37.960 --> 00:46:42.800
eighty four, eighty five, eighty six, eighty seven, eighty eight,

384
00:46:42.960 --> 00:46:50.079
eighty nine, one hundred, one hundred, one hundred two, one

385
00:46:50.159 --> 00:46:53.880
hundred three, one hundred four, one hundred five, one hundred

386
00:46:53.920 --> 00:47:05.079
and six, one hundred seven, one hundred eight, one hundred nine,

387
00:47:05.320 --> 00:47:17.639
two one under ten, eleven, thirty forty sixteen, seventeen, eighteen, nineteen,

388
00:47:17.800 --> 00:47:22.920
one undred, twenty under twenty one until twenty two under

389
00:47:23.000 --> 00:47:27.760
twenty three and twenty four, one hundred, twenty five under

390
00:47:27.840 --> 00:47:32.239
twenty six, under twenty seven until twenty eight until twenty nine,

391
00:47:32.400 --> 00:47:38.239
undred thirty until thirty one, under thirty two until thirty three,

392
00:47:38.280 --> 00:47:43.719
hundred thirty four until thirty five under thirty six, hundred

393
00:47:43.920 --> 00:47:50.199
thirty seven, hundred thirty eight, hundred thirty nine, one hundred, forty,

394
00:47:50.519 --> 00:47:55.880
hundred forty, one hundred forty two undid forty three, one

395
00:47:55.920 --> 00:48:00.119
hundred forty four, one hundred forty five, one hundred and

396
00:48:00.239 --> 00:48:10.519
forty six, one hundred and forty seven, Roughly about one

397
00:48:10.599 --> 00:48:17.880
hundred and fifty books on hypnosis. It's quite few, I suppose,

398
00:48:17.960 --> 00:48:24.079
but I've got the books, so that one hundred and fifty.

399
00:48:25.199 --> 00:48:27.280
Let's look at so many other books. I've got some

400
00:48:30.480 --> 00:48:42.119
books on self help and various books I seven like one, two, three, four, five, six, seven, eight,

401
00:48:42.320 --> 00:48:49.360
nineteen eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty,

402
00:48:50.119 --> 00:48:55.079
twenty one, two, twenty three, twenty four, twenty five, twenty six,

403
00:48:55.159 --> 00:49:01.440
twenty seven, twenty eight, twenty nine, thirty thirty one, thirty two,

404
00:49:01.639 --> 00:49:06.639
thirty three, thirty four, thirty five, thirty six, thirty seven,

405
00:49:06.760 --> 00:49:13.599
thirty eight, thirty nine, forty forty one, forty two, forty three,

406
00:49:14.000 --> 00:49:19.440
forty four, forty five, forty six, forty seven, forty eight,

407
00:49:19.599 --> 00:49:25.320
forty nine, fifty fifty one, fifty two, fifty three, fifty four,

408
00:49:26.079 --> 00:49:31.639
fifty five, fifty six, fifty seven, fifty eight, fifty nine, sixty,

409
00:49:31.679 --> 00:49:36.639
sixty one and sixty two, sixty three, sixty four, sixty five,

410
00:49:36.840 --> 00:49:42.480
sixty six, sixty seven, sixty eight, sixty nine, seventy, seventy one,

411
00:49:42.679 --> 00:49:47.519
seventy two, seventy three, seventy four, seventy five, seventy six,

412
00:49:47.639 --> 00:49:52.559
seventy seven, seventy eight, seventy nine, eighty eighty one, eighty two,

413
00:49:52.679 --> 00:49:57.840
eighty three, eighty four, eighty five, eighty six, thirty seven,

414
00:49:58.000 --> 00:50:09.239
eighty eight, eighty nine, one hundred, one hundred one and

415
00:50:09.639 --> 00:50:22.280
two hundred three. I don't hounds in count, so I

416
00:50:22.360 --> 00:50:37.679
say one hundred and fifty. I can staff and starts one, two, three, four, five, six, seven, eight, nineteen, even, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty,

417
00:50:38.320 --> 00:50:43.440
twenty one, twenty two, twenty three, twenty four, twenty five.

418
00:50:47.519 --> 00:50:52.480
So I go on twenty as a twenty pershelf two

419
00:50:52.519 --> 00:50:57.960
four six eighteen twelve, fourteen, sixteen, eighteen twenty twenty twenty four,

420
00:51:00.079 --> 00:51:08.840
so probably two hundred and fifty books, which is was

421
00:51:08.880 --> 00:51:18.239
it much smaller amount than a thousand. My aim when

422
00:51:18.280 --> 00:51:21.199
I moved in here was to get one book a

423
00:51:21.239 --> 00:51:28.159
week on here places, just you know, from Emerson, just

424
00:51:28.159 --> 00:51:32.760
one book a week, or maybe one book a month even,

425
00:51:34.800 --> 00:51:39.840
and just built up the library again. And I stuck

426
00:51:39.920 --> 00:52:02.280
to that for a while, and then then I didn't. Yeah,

427
00:52:02.760 --> 00:52:10.840
I'm still looking at the bookcase. I don't know why.

428
00:52:11.519 --> 00:52:15.079
When I've finished the topic, I've finished talking about the bookcase,

429
00:52:16.960 --> 00:52:22.000
but I feel like I'm physically kind of stuck here.

430
00:52:23.280 --> 00:52:29.519
I've read, but just I can't remember if I twirled

431
00:52:29.639 --> 00:52:33.280
my chair to the right or to the left. And

432
00:52:33.360 --> 00:52:37.480
you may think, well, what does it really matter? But

433
00:52:37.599 --> 00:52:40.920
there is you know, there's a reason for that, because

434
00:52:42.119 --> 00:52:46.320
if I twirled it from the left, then that's the

435
00:52:46.360 --> 00:52:49.719
best way to twilt it back, because if I twilted

436
00:52:49.760 --> 00:52:52.880
to the right, and originally I'm t I twirled it

437
00:52:52.880 --> 00:53:01.280
from the left, I might actually bang the microphone. Then

438
00:53:01.280 --> 00:53:08.840
he's just heard a neighbor open the door. So he's

439
00:53:08.880 --> 00:53:10.760
normally in bed at this time in the day.

440
00:53:12.320 --> 00:53:13.400
If he starts.

441
00:53:13.159 --> 00:53:16.920
Barking me and he'm are gonna fall out because it's

442
00:53:17.000 --> 00:53:23.039
not six o'clock. It's a bit too early to be

443
00:53:23.280 --> 00:53:28.039
happening in barking. Half six is five, but not six

444
00:53:29.519 --> 00:53:35.199
five past six, that's okay, not six o'clock though. It's

445
00:53:35.239 --> 00:53:38.960
not six o'clock though, But if what I'm gonna turn

446
00:53:39.079 --> 00:53:47.280
my thing around? BlimE, it is nearly a quarter to six.

447
00:53:48.280 --> 00:53:51.880
I'm sure I woke up at four o'clock. Where is

448
00:53:51.960 --> 00:53:55.679
that all that time gone?

449
00:53:56.360 --> 00:53:56.960
I don't know.

450
00:53:58.400 --> 00:54:03.360
So this has been I'm recording them absolutely nothing. I've

451
00:54:03.400 --> 00:54:08.320
talked about silch and I don't know. I still managed

452
00:54:08.360 --> 00:54:16.679
to talk about something, but I don't know what it was.

453
00:54:16.920 --> 00:54:21.960
Just it was one of those I suppose it was

454
00:54:22.000 --> 00:54:32.360
just the boring recording yay, boring recording rhymes. Don't it anyway.

455
00:54:32.400 --> 00:54:35.280
I'm going to go, Thank you for listening. Remember to

456
00:54:35.320 --> 00:54:40.800
be kind to yourself, because you do deserve to be happy.

457
00:54:41.639 --> 00:54:51.159
Be gentle with yourself. You deserve to feel safe, lots

458
00:54:51.159 --> 00:55:00.199
of love. Bye.

459
00:55:00.800 --> 00:55:15.360
Relax in a more deep and meaningful way, maybe in

460
00:55:15.400 --> 00:55:20.960
a way that can not just allow you to feel

461
00:55:22.320 --> 00:55:31.559
calmer now and throughout the time we spend together here,

462
00:55:33.599 --> 00:55:39.280
not just relaxed at the end of the recording when

463
00:55:39.320 --> 00:55:45.960
it's finished and you can enjoy that sense of comfort

464
00:55:46.159 --> 00:56:01.239
and peace, but also think it would be nice to

465
00:56:04.079 --> 00:56:21.119
have those feelings of relaxation continue for longer after the

466
00:56:21.199 --> 00:56:34.760
recording has ended, so that you can still benefit from

467
00:56:34.880 --> 00:56:41.760
listening to my voice, maybe in a few hours time,

468
00:56:43.679 --> 00:56:57.159
perhaps tomorrow, and then by listening regularly, especially if you

469
00:56:57.320 --> 00:57:02.599
find like some people do and myself as well. Sometimes

470
00:57:02.599 --> 00:57:08.880
I find one particular recording that really resonates with me,

471
00:57:13.239 --> 00:57:15.719
and I just listened to it over and over again

472
00:57:17.880 --> 00:57:30.880
every morning, every evening. There was this recording from We're

473
00:57:30.960 --> 00:57:36.719
going back to about nineteen ninety nine. It wasn't hypnosis,

474
00:57:36.760 --> 00:57:42.400
but it was a guided visualizations. It kind of was hypnosis, really.

475
00:57:44.559 --> 00:57:45.039
And.

476
00:57:46.679 --> 00:57:50.000
I managed to find it again and it still has

477
00:57:50.039 --> 00:57:55.679
the same effect on me. And part of it was

478
00:57:59.320 --> 00:58:12.519
the person's voice relaxed me, just felt so peaceful, and

479
00:58:12.559 --> 00:58:15.519
I'd look forward to listening to.

480
00:58:15.599 --> 00:58:20.760
Her in the morning and in the evening.

481
00:58:27.159 --> 00:58:36.480
And I knew before even pressing the play button. As

482
00:58:36.519 --> 00:58:40.599
soon as I've done that pressed the play button. This

483
00:58:40.840 --> 00:58:52.280
was in the days of CD players pressed the play button.

484
00:58:55.679 --> 00:58:58.519
In fact, it might have even been a tape tape recorder.

485
00:58:59.719 --> 00:59:08.159
I'd lie down on the bed and then even without

486
00:59:08.719 --> 00:59:21.679
necessarily listening to her words because I had them memorized. Really,

487
00:59:26.360 --> 00:59:32.360
it was as if my body knew exactly what to do,

488
00:59:37.119 --> 00:59:58.960
and the muscles just almost went into automatic relaxation, and

489
00:59:59.079 --> 01:00:04.119
I remember my mind would slow down.

490
01:00:09.760 --> 01:00:10.159
Now.

491
01:00:12.119 --> 01:00:18.840
Now, I was listening to this recording in the early

492
01:00:18.920 --> 01:00:26.760
days of learning hypnosis, and long before I ever made

493
01:00:27.280 --> 01:00:34.599
any videos or audio recordings myself, because I didn't start

494
01:00:34.679 --> 01:00:48.440
doing that till two thousand and six, I knew, I

495
01:00:48.559 --> 01:01:02.079
knew how helpful I found being able to just let go,

496
01:01:05.079 --> 01:01:10.480
to have that trust in the person that I'm listening to,

497
01:01:18.119 --> 01:01:24.880
knowing that it's going to be just as relaxing, if

498
01:01:26.280 --> 01:01:35.679
not more so. Each time you hear my voice. You

499
01:01:35.760 --> 01:01:47.440
may feel the same. Some people have been listening to

500
01:01:47.480 --> 01:02:01.360
me for over a decade. Maybe not solidly, obviously, not

501
01:02:01.400 --> 01:02:07.719
twenty four hours a day, but maybe people come back.

502
01:02:09.559 --> 01:02:24.599
Some people maybe listen every day. That's something that I

503
01:02:24.639 --> 01:02:40.639
do which you may not realize by listening, is when

504
01:02:40.920 --> 01:02:56.440
I record these recordings. Now, for example, I also am

505
01:02:56.679 --> 01:03:10.480
affected by the words that I say So if I

506
01:03:10.519 --> 01:03:17.880
set you focus on your feet, notice your feet relaxing,

507
01:03:21.360 --> 01:03:29.239
I will be focusing on my feet. I will be

508
01:03:29.360 --> 01:03:47.480
noticing my feet relaxing. If I said, focus on your hands,

509
01:03:50.239 --> 01:03:59.719
and maybe notice the difference between each hand, perhaps notice

510
01:03:59.840 --> 01:04:05.960
the the air in the room, the temperature of the room.

511
01:04:07.840 --> 01:04:18.239
On the backs of your hands. You may start to

512
01:04:18.800 --> 01:04:26.880
notice what almost feels like a very light breeze, even

513
01:04:26.920 --> 01:04:31.159
though there may not be any type of breeze at

514
01:04:31.199 --> 01:04:44.199
all where you are right now. And as you become

515
01:04:44.800 --> 01:04:59.199
aware of your hands, I'm also aware of how relaxed

516
01:04:59.480 --> 01:05:23.280
my ends our feeling now and when it comes to

517
01:05:24.800 --> 01:05:30.840
potentially drifting off to sleep, which may be the reason

518
01:05:31.159 --> 01:05:49.800
you're listening, I also feel drowsy when I make these recordings.

519
01:05:52.119 --> 01:06:08.559
I also notice my mind drifting. In fact, at times

520
01:06:10.599 --> 01:06:24.760
I've actually fallen asleep without even noticing, and then I

521
01:06:24.880 --> 01:06:36.199
carry on talking. And it's only when I listen back

522
01:06:36.440 --> 01:06:45.400
to do the editing I hear snoring, and I think

523
01:06:45.840 --> 01:06:56.639
I don't remember snoring. I remember talking. Snoring was a

524
01:06:56.760 --> 01:07:03.480
pig turned up. That's why I sound like when I snore.

525
01:07:08.840 --> 01:07:22.119
How I get really into the whole experience. I don't

526
01:07:22.159 --> 01:07:31.360
know how you feel. How relaxed do you feel in

527
01:07:31.400 --> 01:07:57.079
your feet? How relaxed you feel in your hands? I

528
01:07:57.119 --> 01:08:11.440
have noticed more and more that the more relaxed, deeper

529
01:08:16.359 --> 01:08:26.720
level of comfort you feel, the easier your breathing becomes.

530
01:08:33.279 --> 01:08:49.960
It's almost like that additional muscle relaxation. So this allows

531
01:08:50.000 --> 01:09:21.119
you to breathe easier without necessarily focusing on your breath, however,

532
01:09:21.319 --> 01:09:50.119
being able to notice the ease in which you breathe

533
01:09:50.319 --> 01:10:40.199
so naturally. You breathe so very easily and smoothly. Whenever

534
01:10:40.279 --> 01:11:00.079
I imagine my breathing improving. When I've got my eyes closed, y,

535
01:11:04.640 --> 01:11:17.520
I tend to visualize a beautiful field with trees and

536
01:11:17.760 --> 01:11:58.199
flowers producing all that life giving oxygen. It feels nice too,

537
01:11:59.720 --> 01:12:18.720
if nothing else, just taking some time away from everything,

538
01:12:30.039 --> 01:13:02.880
enjoying that feeling of peace serenity with a joyful heart.

539
01:13:27.920 --> 01:13:53.439
Time seems to just drip by, so very slowly, relaxed,

540
01:13:59.319 --> 01:14:38.600
so deeply peaceful, completely unattached to any thoughts whatsoever in

541
01:14:38.640 --> 01:15:48.920
this moment, completely free, noticing that your mind has slowed down.

542
01:15:51.319 --> 01:16:38.000
Slowed down because nothing really requires your attention, you can

543
01:16:38.279 --> 01:16:54.319
enjoy the physical sensations of allowing the stress to rip

544
01:16:55.119 --> 01:17:09.119
out of your body to appear out of every part

545
01:17:14.920 --> 01:17:39.000
of your body and being released from your brain in

546
01:17:39.479 --> 01:18:30.960
your mind slowly but surely, the muscles, thin legs relax

547
01:18:35.960 --> 01:19:06.560
rus ly, so very deep. Thing Ruh acts so deeply.

548
01:19:24.359 --> 01:19:52.399
And the feelings, the pleasant feelings in your arms and shoulders,

549
01:19:52.439 --> 01:20:16.079
deepening each part of your body further and deeper and

550
01:20:16.359 --> 01:20:37.960
deeper medicine, the feelings in the back of your neck,

551
01:21:01.319 --> 01:21:46.479
feelings in your wrists, muscles in front of your body.

552
01:21:50.840 --> 01:22:35.000
I also feeling peaceful deeply. There's a sense of peace

553
01:22:39.479 --> 01:23:19.399
spreads through your fairy core. Even when you focus on

554
01:23:19.439 --> 01:24:18.680
your mind, your mind becomes beve and slower, even deep relaxing,

555
01:24:42.520 --> 01:25:20.399
so very slow. Your stomach PA's for in your stomach,

556
01:25:42.520 --> 01:26:16.600
you're back. Notice Notice how relaxed you'd now feel in

557
01:26:16.760 --> 01:26:49.520
the hole of your back. Your spy from your brain

558
01:26:49.960 --> 01:26:57.760
all the way down the middle of your back, sending

559
01:26:58.079 --> 01:27:33.760
and receiving millions of messages every day, decomfort increasing deeply relaxed,

560
01:28:03.800 --> 01:28:43.880
your knees, spreading those signals down a spinal cord into air.

561
01:28:44.199 --> 01:29:02.920
Every part of your body, your shins and your half

562
01:29:03.119 --> 01:29:59.600
muscles were outbows feelings of peace and tranquility, spreading through

563
01:29:59.680 --> 01:30:17.119
your body, tips of your toes, to your eyes, your fingers,

564
01:30:21.399 --> 01:30:35.079
all the way till you'll lower back. Mhm m the

565
01:30:35.239 --> 01:31:38.119
tinker read the thinker, peace drifting mind just wandering away,

566
01:31:47.600 --> 01:32:28.279
happy to let go, let go completely, let go, so

567
01:32:28.680 --> 01:33:25.279
tranquil your whole body enjoying a sin, and so listen

568
01:33:25.359 --> 01:35:25.119
him go he more p enjoy the space, this space

569
01:35:28.239 --> 01:37:36.079
of peace and safety. So fary, hey y letting go.

570
01:37:54.119 --> 01:37:55.520
Maybe we can just.

571
01:37:58.439 --> 01:38:06.680
Focus on the different from parts of your body, just

572
01:38:07.159 --> 01:39:16.079
to notice your forehead and your eyes mut to so loose,

573
01:39:35.800 --> 01:39:56.000
noticing the sense of complete freedom, absolute freedom.

574
01:40:42.159 --> 01:40:43.079
Yes, the.

575
01:40:54.920 --> 01:42:34.640
Ye, the peace for energy, peace to breeze, so much easier. Yes,

576
01:42:55.960 --> 01:43:08.800
you may have. I may not have noticed your mind drifting,

577
01:43:45.279 --> 01:44:15.319
peaceful move even more deeply in the direction of total

578
01:44:19.960 --> 01:45:44.319
blissful pace, blissful pace, terrefting, oh.

579
01:45:44.520 --> 01:46:56.760
To pace, come so calm, let him go, peace with mind.

580
01:47:06.119 --> 01:48:10.359
Rex foury c relax cy rex. Your body feels almost invisible,

581
01:48:25.560 --> 01:49:00.439
so very relaxed. I'm peaceful, so pacel yeah.

582
01:49:02.880 --> 01:49:04.359
H m hm.

583
01:49:10.079 --> 01:49:51.560
Likes and you could start to notice that you are

584
01:49:51.840 --> 01:50:02.720
feeling more relaxed, even though if not purpose slee focused

585
01:50:03.159 --> 01:50:11.279
your mind upon that sense of physical comfort that is

586
01:50:11.520 --> 01:50:20.760
growing within you throughout your body, and your mind starts

587
01:50:20.840 --> 01:50:30.399
to slow down, and that could be almost in recognition

588
01:50:31.000 --> 01:50:44.840
of I guess, my speech not being particularly fast and

589
01:50:45.000 --> 01:50:49.199
things just generally feel calmer.

590
01:50:52.760 --> 01:51:02.600
Just by listening to my voice, you give yourself an opportunity.

591
01:51:03.439 --> 01:51:09.079
To take a break from the day, take a break

592
01:51:09.279 --> 01:51:16.960
from your life as it is, and to give yourself

593
01:51:17.079 --> 01:51:24.920
a rest, giving yourself permission to take some time off

594
01:51:27.199 --> 01:51:32.560
and to allow your body to relax and allow your

595
01:51:32.760 --> 01:51:43.359
mind to slow down, which in turn releases the tension

596
01:51:44.760 --> 01:51:53.520
and he stresses that you had in your body. It's

597
01:51:53.560 --> 01:51:58.119
almost as if the parts of your body just open up,

598
01:51:59.439 --> 01:52:11.079
allowing the negativity out and at the same time replacing

599
01:52:11.920 --> 01:52:21.439
that negativity with positive heathing energy which then fills your

600
01:52:21.520 --> 01:52:33.319
body up and your mind to also starts to appreciate

601
01:52:34.239 --> 01:52:52.600
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

602
01:52:55.800 --> 01:53:04.359
an energy that spreads through your body like a wave

603
01:53:06.680 --> 01:53:18.800
of comfort, and all this comes and just allowing yourself

604
01:53:21.640 --> 01:53:26.840
a few minutes, maybe half an hour, however long you

605
01:53:26.920 --> 01:53:37.199
want it to be, to just rest and allow.

606
01:53:39.359 --> 01:53:40.560
Your mind and your.

607
01:53:40.520 --> 01:53:52.920
Body to almost reset itself to the settings of comfort

608
01:53:55.399 --> 01:54:08.800
and relaxation, calmness, which allows more room for feelings of

609
01:54:09.600 --> 01:54:22.319
pleasure and happiness to move around your body and into

610
01:54:22.399 --> 01:54:28.960
your mind, almost as if your mind and your body

611
01:54:29.079 --> 01:54:41.720
are sinking together, almost mirroring each other with that growing

612
01:54:43.079 --> 01:54:55.119
positivity and calmness, And it feels nice. It really does

613
01:54:55.279 --> 01:55:01.000
feel nice to know that you are the one that

614
01:55:01.239 --> 01:55:16.720
has allowed yourself to feel more comfort and to experience.

615
01:55:18.399 --> 01:55:19.560
More of this.

616
01:55:21.359 --> 01:55:36.520
Deep relaxation spreading throughout your body. And as I focus

617
01:55:38.079 --> 01:55:43.840
on each part of your body, you can notice that

618
01:55:44.079 --> 01:55:45.000
that part.

619
01:55:48.720 --> 01:55:53.640
Becomes even more.

620
01:55:54.039 --> 01:56:02.960
Relaxed just by focusing on it. It becomes even more

621
01:56:05.199 --> 01:56:15.840
calm and comfortable just by focusing. And as I move

622
01:56:16.319 --> 01:56:24.079
down your body, starting at your head, the parts that

623
01:56:24.199 --> 01:56:34.279
you've already focused on will continue to relax deeply, and

624
01:56:34.399 --> 01:56:40.279
those parts that we have not yet focused on or

625
01:56:40.439 --> 01:56:52.199
just automatically release any remain intention in anticipation of even

626
01:56:52.640 --> 01:57:05.199
more comfort about to come. Now, I'm going to start

627
01:57:05.279 --> 01:57:12.319
by focusing on your forehead. Just being aware of the

628
01:57:12.560 --> 01:57:22.840
feelings of your forehead and any background sounds like mister

629
01:57:23.119 --> 01:57:28.039
Herbert the Pigeon, can just allow you to feel even

630
01:57:28.199 --> 01:57:38.199
more relaxed. Just means you're in the moment. This isn't

631
01:57:38.720 --> 01:57:46.600
this isn't a sterile environment. This is the world. I

632
01:57:46.760 --> 01:57:54.159
live in the countryside, so there's lots of nature sounds around.

633
01:57:59.479 --> 01:58:04.560
So it's your focus on your forehead. Just notice how

634
01:58:04.680 --> 01:58:14.680
it becomes even more relaxed as you focus only on

635
01:58:14.880 --> 01:58:24.439
my voice and that part of your body. Moving down

636
01:58:24.680 --> 01:58:37.199
to your eyes, focusing on your eyes, noticing how your

637
01:58:37.279 --> 01:58:45.079
eyelids feel so heavy yet so light at the same time,

638
01:58:48.479 --> 01:58:59.119
and all the muscles around your eyes relaxing completely. Moving

639
01:58:59.239 --> 01:59:06.399
your focus us down to your mouth, your lips, your tongue,

640
01:59:07.640 --> 01:59:15.560
your teeth, and your gums, the whole of your mouth relaxing,

641
01:59:19.079 --> 01:59:29.319
calm and loose, as you focus now on your jaw,

642
01:59:32.399 --> 01:59:35.960
not just the parts of your jaw near your mouth

643
01:59:36.760 --> 01:59:41.079
and your chin, but all the way up the size

644
01:59:41.119 --> 01:59:47.960
of your face to your ears, the hole of your jaw,

645
01:59:50.600 --> 02:00:17.680
feeding more relaxed and calm. Focusing on your neck, the

646
02:00:17.840 --> 02:00:25.319
front of your neck and your throat relaxing and loose

647
02:00:26.079 --> 02:00:35.680
and calm. The side of your neck, the right and

648
02:00:35.920 --> 02:00:44.039
left side of your neck relaxtant, loose.

649
02:00:47.760 --> 02:00:48.520
And calm.

650
02:00:54.880 --> 02:01:01.560
And now the back of your neck. Focusing on the

651
02:01:01.840 --> 02:01:12.279
back of your neck, letting go of any tension that

652
02:01:12.479 --> 02:01:21.319
may have been there before, and enjoying that sense of

653
02:01:22.359 --> 02:01:27.880
increasing comfort and release.

654
02:01:30.039 --> 02:01:34.039
That you can experience in the back of your neck,

655
02:01:40.359 --> 02:01:42.560
moving down your back.

656
02:01:44.800 --> 02:01:49.520
And moving either side of your spine right from the

657
02:01:49.640 --> 02:01:54.960
top of your back all the way down to the

658
02:01:55.079 --> 02:02:12.279
bottom of your back down to your lower back. And

659
02:02:12.399 --> 02:02:19.520
as you move up and down your spine, you can

660
02:02:19.720 --> 02:02:27.920
feel the muscles either side of your spine relaxing even more.

661
02:02:35.439 --> 02:02:42.159
And as those muscles relax, that sense of comfort starts

662
02:02:42.279 --> 02:02:52.399
to spread outwards from your spine into both sides of

663
02:02:52.479 --> 02:02:59.479
your back, the top of your back, the middle, and

664
02:02:59.600 --> 02:03:09.079
your lower back. And as you scan gently and slowly

665
02:03:10.319 --> 02:03:15.600
up and down your back, there's the muscles in the

666
02:03:15.720 --> 02:03:25.560
top of your back relax and become looser. The muscles

667
02:03:25.720 --> 02:03:31.359
in the middle of your back also seem to just

668
02:03:31.760 --> 02:03:46.279
almost divide from each other, separating and almost melting, and

669
02:03:46.520 --> 02:03:52.520
in your lower back there seems to be an extra

670
02:03:52.800 --> 02:04:06.880
special feeling of comfort. The spreads into your hips.

671
02:04:08.760 --> 02:04:16.600
Sit down your lower back, into your hips, into the

672
02:04:16.800 --> 02:04:22.840
area where your cosicks are, and into your.

673
02:04:22.800 --> 02:04:28.920
Buttocks, and all those muscles that spread.

674
02:04:31.079 --> 02:04:32.359
Bring your lower back.

675
02:04:34.600 --> 02:04:46.840
Into your hip area start to melt, start to really

676
02:04:48.039 --> 02:04:58.880
let go, don't even know where about. To focus on

677
02:04:59.039 --> 02:05:08.079
your shoulders, your back and your spine will continue to

678
02:05:08.319 --> 02:05:26.560
let go, continue to relax so calmly. And if you

679
02:05:26.800 --> 02:05:35.000
focus on your shoulders, you may notice that they're already feeding,

680
02:05:38.279 --> 02:06:11.199
really loose, already feeding calm and fearing. Those muscles then

681
02:06:11.399 --> 02:06:23.760
move from your neck into your shoulders. Feel so soft

682
02:06:27.079 --> 02:06:52.640
and gentle, so smooth and calm, and the feeding in

683
02:06:52.760 --> 02:07:07.560
your shoulders seems to spread deep into your shoulders, that

684
02:07:07.880 --> 02:07:16.760
sense of relaxation, not just traveling deeply into your muscles,

685
02:07:20.199 --> 02:07:26.319
but also relaxing the bones.

686
02:07:31.760 --> 02:07:40.319
And moving all away to underneath your arms, relaxing the

687
02:07:40.520 --> 02:07:45.800
whole area between the tops of your shoulders and underneath

688
02:07:45.840 --> 02:07:57.399
your arms. He Then you feel so.

689
02:07:59.319 --> 02:08:10.760
Relax mixed and comfortable in your shoulders. Who sends that

690
02:08:13.039 --> 02:08:35.039
deep healing message into your arms? You may feel almost

691
02:08:35.199 --> 02:08:40.000
as if your arms are not even there, because they're

692
02:08:40.520 --> 02:08:55.720
so relaxed, so deeply relaxed, so.

693
02:09:00.079 --> 02:09:16.359
So calm, so.

694
02:09:23.039 --> 02:09:33.079
Pose not feeling spreading.

695
02:09:35.319 --> 02:09:41.279
All the way down your arms, two.

696
02:09:41.319 --> 02:10:01.399
Elbows in, including your elbows, it's a com foot spreads

697
02:10:06.439 --> 02:10:07.159
or away.

698
02:10:09.600 --> 02:10:15.920
Into rests, a forearments and.

699
02:10:16.119 --> 02:10:31.560
Your rests so heavy, yet at the same time.

700
02:10:38.880 --> 02:10:39.680
So light.

701
02:10:42.720 --> 02:11:45.680
And gentle. Freaks. Now on your hands, my hands, so

702
02:11:47.079 --> 02:12:27.000
peaceful in your hands, the sense of real peace. It

703
02:12:27.279 --> 02:12:43.760
just seems to feel so familiar when your hands relax deeply.

704
02:12:52.800 --> 02:13:44.960
El the thing is a thing is.

705
02:13:48.039 --> 02:14:51.560
Sads a thinger tips maving your attention to the front,

706
02:14:51.720 --> 02:15:19.680
to your body, so trump the ball, move venue, focus

707
02:15:21.640 --> 02:17:08.600
your legs, muscles in your thighs, in knees, so relaxed,

708
02:17:35.920 --> 02:19:44.399
a calf mussels and just sans compresly four and the

709
02:19:44.639 --> 02:20:13.479
fathing your feet, Sir, peaceful, so calm, ser peaceful, sircom

710
02:20:43.600 --> 02:20:54.200
so peaceful, so calm, so.

711
02:20:56.120 --> 02:20:57.360
Peace for.

712
02:21:06.200 --> 02:21:08.040
Re scein.

713
02:21:13.079 --> 02:21:14.360
Peace, for.

714
02:21:18.200 --> 02:21:33.639
So calm, loving that deep relaxation, to spread your chest

715
02:21:33.959 --> 02:22:05.239
in your story, so letting him go everything. So I'm

716
02:22:05.280 --> 02:22:11.440
gonna start counting down now, from twenty down to one.

717
02:22:17.360 --> 02:22:20.600
You can imagine in a way it's like just walking

718
02:22:20.680 --> 02:22:26.559
down some steps and each step or twenty steps, and

719
02:22:26.639 --> 02:22:37.000
each step represents a level of comfort, each step represents

720
02:22:39.600 --> 02:22:52.079
a deepening of that comfort, and the furvies you walk

721
02:22:52.159 --> 02:22:57.879
down those steps are deeper and more relaxed. You feel.

722
02:23:04.600 --> 02:25:39.399
So starting with number twenty twenty nineteen eighteen, seventeen sisting

723
02:26:55.000 --> 02:31:17.120
eight four four two too well, FYI.

724
02:31:55.639 --> 02:34:04.319
F four nine eight.

725
02:35:03.840 --> 02:35:14.159
Seven h.

726
02:36:01.840 --> 02:36:16.520
H h.

727
02:36:32.399 --> 02:37:57.360
H six d five.

728
02:38:13.799 --> 02:42:54.600
Five four y one.

729
02:43:44.479 --> 02:44:01.559
No, as you focus on your eyes, we're gonna count

730
02:44:01.680 --> 02:44:12.680
down from ten down to one. Focus in just on

731
02:44:12.840 --> 02:44:23.760
your eyes, your eyelids, the muscles around your eyes, your

732
02:44:23.879 --> 02:44:32.879
eye walls themselves, our whole area that makes up your eye.

733
02:44:43.799 --> 02:44:49.040
And as we count down from ten down to one,

734
02:44:51.600 --> 02:45:04.559
whilst focus in on your eyes, you'll become twice is

735
02:45:04.760 --> 02:45:16.639
relaxed with each number counting down, and you may find

736
02:45:20.799 --> 02:45:26.559
the all you want to do is just drift off

737
02:45:26.920 --> 02:45:36.040
to sleep. And if that's what you want, then just

738
02:45:36.200 --> 02:45:49.280
allow yourself to do that. Now, focusing on your eyes,

739
02:45:51.399 --> 02:45:56.799
I'm going to begin counting down from ten down to

740
02:45:57.000 --> 02:48:06.319
one right now. Two nine eight seven.

741
02:48:17.360 --> 02:50:09.959
H five.

742
02:51:20.479 --> 02:52:34.719
Four three.

743
02:53:40.040 --> 02:54:04.799
Two U.

744
02:55:08.239 --> 02:55:25.239
One. So counting down from ten to one.

745
02:55:27.120 --> 02:55:45.680
Ten nine eight seven six five four three.

746
02:55:48.280 --> 02:55:51.399
Two one.

747
02:55:58.399 --> 02:56:01.319
And maybe that was a bit too quick in order

748
02:56:01.399 --> 02:56:05.319
to relax. Maybe it's a bit too fast for you

749
02:56:05.639 --> 02:56:15.319
to notice the calming of your body, maybe even a

750
02:56:15.399 --> 02:56:19.200
little bit of pressure there, like you're counting down from

751
02:56:19.319 --> 02:56:21.479
ten to one. Would you expect me to do?

752
02:56:21.799 --> 02:56:21.959
Man?

753
02:56:22.920 --> 02:56:26.600
Expect me to stick go with floppy just because you're

754
02:56:26.680 --> 02:56:36.040
counting down. If you try it again, but this time,

755
02:56:36.159 --> 02:56:42.559
I go this lower this time, as you focus on

756
02:56:43.440 --> 02:56:47.719
the whole of your body before we focus on your legs.

757
02:56:50.159 --> 02:56:59.840
Just notice how your body does start to feel more real,

758
02:57:00.079 --> 02:58:07.159
axed with every number that I count down ten, nine, eight, seven, six, five, four, three,

759
02:58:20.680 --> 02:58:58.360
two one. I just notice how how you feel, generally,

760
02:58:58.799 --> 02:59:13.120
how your body feels. It's not necessarily even about counting

761
02:59:13.239 --> 02:59:20.360
down from ten to one. It's that space that you have,

762
02:59:21.680 --> 02:59:40.159
that space between being active physically or mentally to just

763
02:59:44.879 --> 02:59:50.079
sitting or lying down, just being there, not doing anything,

764
02:59:50.280 --> 02:59:56.879
not saying anything, or needing to think about anything. So

765
02:59:57.559 --> 03:00:00.600
it opens up a space, you know, a bit of

766
03:00:00.639 --> 03:00:11.639
a space, a gap. And the more I camped down

767
03:00:11.680 --> 03:00:19.040
from ten to one, the bigger that gap becomes. So

768
03:00:19.200 --> 03:00:31.600
there's that gap of calmness, of comfort, relaxation. It's a

769
03:00:31.760 --> 03:00:45.760
nice feeling, and it moves those stresses or discomforts physically

770
03:00:45.959 --> 03:01:04.959
or emotionally, moves them away. Allows you to just slow down.

771
03:01:08.600 --> 03:01:11.479
Someone to count again from ten down to one, and

772
03:01:11.719 --> 03:01:21.680
notice that gap widening, the gap, And as it widens,

773
03:01:21.760 --> 03:01:27.799
it's almost like the stress and attention falls into the

774
03:01:27.879 --> 03:01:45.719
gap and gives you that distance, that space.

775
03:01:48.120 --> 03:01:53.600
Now ten.

776
03:01:57.920 --> 03:02:49.319
Nine, eight, seven, six, five, four.

777
03:03:07.360 --> 03:03:24.440
Three two.

778
03:03:42.639 --> 03:03:42.879
One.

779
03:03:54.399 --> 03:04:00.920
And how did your body feel? Now?

780
03:04:13.639 --> 03:04:30.479
Can you notice do you feeling calmer, the feeling more relaxed.

781
03:04:52.399 --> 03:04:56.760
As we now focus on your legs, just your legs.

782
03:05:12.760 --> 03:05:32.879
We're just gonna start with focusing on your thighs. Of course,

783
03:05:33.000 --> 03:05:37.879
it's not the most exciting thing to be doing, because

784
03:05:41.319 --> 03:05:44.159
I'm sure like most of your body is not not

785
03:05:44.360 --> 03:05:56.680
going on right now. Just focusing on the whole of

786
03:05:56.760 --> 03:06:03.239
your thighs, the tops of your thighs, the sides of

787
03:06:03.319 --> 03:06:10.159
your thighs, the bottoms of your thighs, your outer thighs,

788
03:06:10.280 --> 03:06:15.200
and your inner thighs. Basically the whole of your thigh

789
03:06:15.319 --> 03:06:24.079
that leads into your hip and it goes down to

790
03:06:24.280 --> 03:06:38.319
your knee joint. Now, this is a big area. It's

791
03:06:38.360 --> 03:06:43.840
a very heavy area. It's very strong. Probably the strongest

792
03:06:44.840 --> 03:06:47.680
muscles in your body are in your thighs.

793
03:06:57.879 --> 03:06:58.760
But I don't think we.

794
03:07:00.520 --> 03:07:13.479
Perhaps give enough attention to our thighs. Perhaps we don't

795
03:07:15.079 --> 03:07:35.559
acknowledge how important our thighs are to our lives, how

796
03:07:35.680 --> 03:07:44.799
much they actually do for us all for our lives.

797
03:07:51.959 --> 03:07:57.840
And it may seem sound really weird. But I think

798
03:07:57.920 --> 03:08:04.799
that all of our body parts, especially our thighs, need

799
03:08:05.000 --> 03:08:19.479
some TLC, a bit of love shown, a bit of acknowledgment,

800
03:08:22.200 --> 03:08:31.280
thank you, gratitude for what our thighs do for us.

801
03:08:37.840 --> 03:08:43.440
And I know this may sound a bit strange. Maybe

802
03:08:43.479 --> 03:08:46.280
you think, why am I sure that I should be

803
03:08:46.360 --> 03:08:51.120
out in the garden hugging a tree or something. Well,

804
03:08:55.280 --> 03:08:57.559
it's hard to set a microphone up on a tree.

805
03:08:58.600 --> 03:09:00.799
That's why I'm doing this indoors. Otherwise I would be

806
03:09:00.879 --> 03:09:05.079
outside hugging a tree. Now I can't see the television.

807
03:09:04.639 --> 03:09:05.120
From the tree.

808
03:09:11.840 --> 03:09:16.120
If you move down to your knees gain such an

809
03:09:16.200 --> 03:09:25.879
important part. And I think we don't necessarily I'll speak

810
03:09:25.959 --> 03:09:33.280
for myself here. I don't necessarily appreciate all that my

811
03:09:33.399 --> 03:09:38.639
knees do for me until I have a problem with

812
03:09:38.760 --> 03:09:43.719
my knee. It's occasionally, if I ever maybe i'll pash

813
03:09:43.840 --> 03:09:49.840
it or it's aching for some reason. It's then that

814
03:09:50.000 --> 03:09:55.559
I realize how much it does. You know, the benefit

815
03:09:55.639 --> 03:10:03.159
of being able to use my legs without any kind

816
03:10:03.200 --> 03:10:10.840
of physical discomfort is a beautiful thing that's possibly not

817
03:10:10.959 --> 03:10:22.680
appreciated until it's temporarily removed. You know, that's comfort. But

818
03:10:22.760 --> 03:10:27.440
as you focus on your knees, regardless of how your

819
03:10:27.520 --> 03:10:36.399
knees feel, you can have that sense of gratitude and

820
03:10:36.680 --> 03:10:39.360
love to your knees for all that they do for you.

821
03:10:49.840 --> 03:10:52.959
And you can still have that attention on your thighs

822
03:10:53.600 --> 03:10:59.639
and maybe notice how your thighs feel. Maybe you've noticed

823
03:10:59.840 --> 03:11:17.079
that they are relaxing more deeply as you focus now

824
03:11:18.959 --> 03:11:22.719
on the bottoms of your legs, your shins and your

825
03:11:22.799 --> 03:11:29.799
calf muscles and the bones between your knees and your feet.

826
03:11:31.120 --> 03:11:33.799
Incorporate, and of course your ankles.

827
03:11:35.639 --> 03:11:46.719
So important. Anyone that's had even like the slightest sprain

828
03:11:46.879 --> 03:11:53.959
of an ankle knows how how much we take our.

829
03:11:54.040 --> 03:11:55.239
Ankles for granted.

830
03:12:01.159 --> 03:12:03.120
And it's kind of strange in a way when you

831
03:12:03.239 --> 03:12:08.840
think that. You know, logically, our wrists are a lot

832
03:12:09.000 --> 03:12:13.799
thinner than the rest of our arms, which is okay,

833
03:12:13.920 --> 03:12:17.799
it doesn't can't see any problem with that because we're

834
03:12:17.879 --> 03:12:18.920
just picking stuff up.

835
03:12:20.479 --> 03:12:22.000
But our ankles.

836
03:12:23.239 --> 03:12:33.159
So much thinner than the rest of our legs, and

837
03:12:33.319 --> 03:12:37.159
from a physics perspective or logical.

838
03:12:36.840 --> 03:12:41.239
Even it doesn't really make sense that all this weight.

839
03:12:42.600 --> 03:12:49.559
Would ultimately be resting on your ankles then leading to

840
03:12:49.639 --> 03:13:02.840
your feet, that thin area, thin bone. Yeah, it does

841
03:13:03.079 --> 03:13:09.840
so much great work. Supports us, supports our body for

842
03:13:09.959 --> 03:13:20.319
a lifetime, helps us to balance, It helps you to

843
03:13:24.319 --> 03:13:33.559
get around and be mobile. And there's the calf muscles.

844
03:13:33.600 --> 03:13:41.239
Of course, when I was younger, I couldn't see the

845
03:13:41.280 --> 03:13:46.360
point in calf muscles. Didn't seem to do anything. Okay,

846
03:13:47.479 --> 03:13:51.040
if I walked around on tiptoes, then my calf muscles

847
03:13:51.079 --> 03:13:54.600
get some work. But of course that's not true. The

848
03:13:54.719 --> 03:13:59.120
calf muscles are being used whenever we use our legs

849
03:14:04.719 --> 03:14:17.319
and your shins there to protect your lower legs, shaped

850
03:14:17.399 --> 03:14:22.079
in a way, almost as a protector for the bone,

851
03:14:29.680 --> 03:14:41.559
leading of course to your ankles and your feet. But

852
03:14:41.680 --> 03:14:43.559
we're not going to focus on your feet. We're just

853
03:14:43.639 --> 03:14:50.079
going to focus on the legs. I realize, but now

854
03:14:50.159 --> 03:14:54.719
that I've mentioned your feet, it probably focuses on them anyway,

855
03:14:55.280 --> 03:14:57.840
So maybe I should focus on your feet a little bit.

856
03:15:01.879 --> 03:15:06.319
You can have them in your awareness, the same as

857
03:15:06.399 --> 03:15:10.719
you have your thighs in your awareness. Even though we

858
03:15:10.840 --> 03:15:16.639
haven't been focusing on your thighs a few minutes that

859
03:15:16.760 --> 03:15:27.760
were focusing on your ankles, there's still that sensation of

860
03:15:30.959 --> 03:15:43.719
comfort in your thighs. And this that movement of energy

861
03:15:45.799 --> 03:15:52.799
because the thighs hold lots of different sensations. Of course,

862
03:15:52.879 --> 03:15:57.639
there's the muscles, the big straw muscles that we have

863
03:15:57.840 --> 03:16:11.159
in our thighs. But the skin on the outside of

864
03:16:11.280 --> 03:16:16.559
the thighs, as in the outside of all of our body,

865
03:16:17.360 --> 03:16:28.959
can be very sensitive, sensitive to the touch, sensitive to temperature.

866
03:16:35.520 --> 03:16:43.040
And inside your thighs the bones, there's the muscle, there's

867
03:16:43.079 --> 03:16:48.200
the blood, vessels, the ar trees, all this stuff that's

868
03:16:48.440 --> 03:16:57.079
inside your thighs. And I guess sometimes it'd be nice

869
03:16:57.120 --> 03:17:01.399
if you could actually put your fingers inside your thighs

870
03:17:02.079 --> 03:17:07.239
and a message, so you can message on the outside,

871
03:17:07.479 --> 03:17:10.399
of course, but to be able to get deep into

872
03:17:10.479 --> 03:17:15.280
the muscles and to be able to just massage inside

873
03:17:15.360 --> 03:17:22.360
your thighs, message in the bones of your leg, massage

874
03:17:22.440 --> 03:17:31.680
in all the veins, and just gently healing your thighs,

875
03:17:35.600 --> 03:17:40.799
and you could move down message and inside your knees,

876
03:17:42.319 --> 03:17:47.200
just a message in those bones, but with healing fingertips,

877
03:17:48.600 --> 03:17:54.959
spreading that healing energy deep into the choints of your knees.

878
03:18:00.399 --> 03:18:04.079
Of course, there's the back of your your knee, you know,

879
03:18:04.200 --> 03:18:10.200
the inside crease where your knee is. It's a very

880
03:18:10.399 --> 03:18:16.280
sensitive area. Very it feels very nice when you stroke it.

881
03:18:17.680 --> 03:18:21.040
That might be because it's an area that's not really

882
03:18:21.239 --> 03:18:27.719
touched very often. It's almost like a hidden part, that

883
03:18:28.040 --> 03:18:31.200
crease in your legs.

884
03:18:31.319 --> 03:18:35.000
It's almost it's like a part that.

885
03:18:36.760 --> 03:18:48.000
Has a sensitivity, which is a little bit different. Of course,

886
03:18:48.040 --> 03:18:58.520
it's protected by your legs, So you can imagine putting

887
03:18:59.440 --> 03:19:09.079
your things into that crease in your legs, that fold

888
03:19:09.239 --> 03:19:13.360
in between your legs. You can just message with your fingertips.

889
03:19:14.520 --> 03:19:21.319
Imagine your fingertips going inside, massage in the muscle tissue.

890
03:19:25.920 --> 03:19:30.200
You can of course feel the bones of your knees

891
03:19:31.680 --> 03:19:42.120
heading through your fingertips, and then as you go down

892
03:19:45.000 --> 03:19:47.799
to your calf muscles, and that's the part I'd like

893
03:19:47.920 --> 03:19:52.600
to be able to really put my fingertips deep inside

894
03:19:53.360 --> 03:20:02.639
my calf muscles, massage in every single tissue of that muscle.

895
03:20:03.879 --> 03:20:12.479
Healing every part, and then doing.

896
03:20:12.360 --> 03:20:19.799
The same for my shins, massage in and gently stroking

897
03:20:20.000 --> 03:20:26.360
the bones, gently stroking them, healing in a loving way,

898
03:20:27.680 --> 03:20:34.040
because they deserve to be treated as the precious bones

899
03:20:34.120 --> 03:20:38.760
that they are. Because our legs are so precious as

900
03:20:38.840 --> 03:20:43.520
in all the other parts of our body, and more

901
03:20:43.600 --> 03:20:45.319
precious of any chure.

902
03:20:47.639 --> 03:20:57.959
On the planet. When you start to.

903
03:20:59.440 --> 03:21:09.760
Think about out your legs in this way, it can

904
03:21:10.040 --> 03:21:19.520
change your perspective. It might sound a bit a bit

905
03:21:19.799 --> 03:21:25.239
silly to start with the idea of having love for

906
03:21:25.360 --> 03:21:34.680
your legs, showing appreciation for your thighs, wanting to be

907
03:21:34.760 --> 03:21:42.159
able to put your hands in your thighs, massage the

908
03:21:42.319 --> 03:21:48.200
muscles and the bones, and to get your fingers deep

909
03:21:48.319 --> 03:21:58.040
in there, releasing all tension, just to show how much

910
03:21:58.159 --> 03:22:05.239
you care about your legs. How m do you care

911
03:22:05.600 --> 03:22:08.479
for what your legs do for you.

912
03:22:10.079 --> 03:22:22.200
Regularly, your knees, your calves, your ankles, the strength of

913
03:22:22.280 --> 03:22:30.360
your ankles, considering how thin they are compared to the

914
03:22:30.440 --> 03:22:38.159
rest of your legs, especially your thighs, yet they're so strong,

915
03:22:39.680 --> 03:22:49.600
so flexible, absolutely amazing things. Your ankles are.

916
03:22:53.280 --> 03:22:58.360
Truly a gift because of what they do for you,

917
03:23:03.840 --> 03:23:10.799
supporting all that weight, regardless of how what weight you are,

918
03:23:12.000 --> 03:23:16.760
Even if you only ate stone, there's still a lot

919
03:23:16.799 --> 03:23:23.479
of weight for these little ankles. Now I'm a lot

920
03:23:23.719 --> 03:23:25.120
heavier than eat stone.

921
03:23:26.440 --> 03:23:35.559
Double down, get my ankles support my body all the time.

922
03:23:39.319 --> 03:23:42.319
Although they do give off a sigh of relief when

923
03:23:42.360 --> 03:23:47.600
I sit down, as in fact, my whole legs.

924
03:23:47.399 --> 03:23:56.559
Do my feet feet also go, my toes clap.

925
03:23:57.760 --> 03:23:58.520
We're so happy.

926
03:24:18.280 --> 03:24:27.399
Your legs really are amazing. And I know that talk

927
03:24:27.520 --> 03:24:29.879
about talking about your legs is.

928
03:24:29.959 --> 03:24:36.600
Probably possibly among the most most boring things you've ever

929
03:24:37.280 --> 03:24:38.200
heard anyone say.

930
03:24:39.120 --> 03:24:46.600
Possibly you're boring or not. Everything I said is true.

931
03:24:49.040 --> 03:25:03.920
Your legs are amazing. Your legs deserve not just respect,

932
03:25:09.719 --> 03:25:22.040
they deserve to relax deeply. They deserve to take some

933
03:25:22.280 --> 03:25:28.280
time out of the day to just let go completely.

934
03:25:46.200 --> 03:26:04.040
Your legs really can relax. And because the legs are

935
03:26:04.239 --> 03:26:09.520
so such a most you know, very important part of

936
03:26:09.639 --> 03:26:13.399
your body. When you relax your legs, the rest of

937
03:26:13.520 --> 03:26:25.040
your body also naturally follows in that journey of comfort.

938
03:26:33.200 --> 03:26:37.000
I can feel it in my hips. My hips feel

939
03:26:37.719 --> 03:26:45.680
really loose, and also my lower back as well. My

940
03:26:45.840 --> 03:26:51.559
lower back really feels it feels stretched, even though I'm

941
03:26:51.639 --> 03:26:57.879
just sitting in a chair and there's no stretching as

942
03:26:57.920 --> 03:27:01.040
far as I'm aware that I'm doing. It's almost as

943
03:27:01.079 --> 03:27:05.000
if the muscles are just relaxed so much that there

944
03:27:05.120 --> 03:27:13.799
is a natural stretch as the tension has reduced a lot.

945
03:27:30.159 --> 03:27:33.239
And I'm now going to count down from ten down

946
03:27:33.319 --> 03:27:39.920
to one, and you can continue.

947
03:27:41.120 --> 03:27:42.000
To feel.

948
03:27:43.440 --> 03:28:07.719
Wonderfully relaxed. Ten nine, eight and six, five.

949
03:28:12.040 --> 03:28:40.079
Four three two one relax. So I'm just going to

950
03:28:40.200 --> 03:28:45.559
count down from five down to one, and as a countdown,

951
03:28:46.879 --> 03:28:51.600
if you just focus on the numbers, just the numbers

952
03:28:53.239 --> 03:29:02.239
counting down, and notice how you feel in this moment

953
03:29:04.000 --> 03:29:08.399
as you hear the numbers counting down, knowing that those

954
03:29:08.559 --> 03:29:21.600
numbers counting down represent you feeling calmer, not just in

955
03:29:21.719 --> 03:29:30.040
your body, but also relaxing your mind. I just notice

956
03:29:30.120 --> 03:29:36.159
how you feel. There's nothing to do, there's nothing to say,

957
03:29:36.799 --> 03:30:03.879
there's nothing to think about, starting with number five four three.

958
03:30:14.239 --> 03:30:20.680
Two one.

959
03:30:30.120 --> 03:30:41.959
Now, as you notice the gradual letting go of the

960
03:30:42.120 --> 03:30:49.760
tension in your body, you may also begin to notice

961
03:30:49.879 --> 03:30:57.079
and be aware of how your mind is starting to

962
03:30:58.440 --> 03:31:05.040
slow down. This is just a natural thing that happens.

963
03:31:07.639 --> 03:31:12.840
It's not really a special procedure. It's just natural because

964
03:31:12.920 --> 03:31:18.799
as your body relaxes, your mind also starts to relax.

965
03:31:20.399 --> 03:31:24.040
And the more your mind relaxes, the more your body relaxes.

966
03:31:24.200 --> 03:31:34.680
It's just a continuous circle of relaxation. And there's that

967
03:31:35.959 --> 03:31:43.840
calmness that comes from relative quietness. You know, even even

968
03:31:43.879 --> 03:31:50.399
if there's background sounds either your side or mind, it's

969
03:31:50.559 --> 03:31:56.440
still going to be quite calm. You know, you haven't

970
03:31:56.479 --> 03:32:01.440
got the television on, there's no music in the background

971
03:32:01.520 --> 03:32:04.200
unless you're listening to the recording. With music, of course,

972
03:32:09.040 --> 03:32:11.200
you're very likely not going to be sitting in a

973
03:32:11.319 --> 03:32:14.440
room with other people. Of course you might be, but

974
03:32:15.760 --> 03:32:19.000
generally it's more ideal if you can do this on

975
03:32:19.120 --> 03:32:30.440
your own, so no distractions, and when you stop thinking

976
03:32:30.520 --> 03:32:47.680
about stuff, relaxation automatically rises, a sense of comfort starts

977
03:32:47.760 --> 03:32:56.520
to grow, and without trying to build it up into

978
03:32:56.600 --> 03:33:08.719
something fantastical or something magical, this is just a natural process,

979
03:33:11.079 --> 03:33:21.760
something that's easy to accomplish. In fact, it's almost you know,

980
03:33:21.920 --> 03:33:28.760
the sense of relaxing completely happens really when you put

981
03:33:28.920 --> 03:33:32.799
no effort into it. It's not something that you can

982
03:33:32.920 --> 03:33:44.520
really force. It's something that happens naturally. And part of

983
03:33:44.959 --> 03:33:55.159
the process of this recording and others is simply two

984
03:33:56.760 --> 03:34:07.120
allow you to take take advantage of this space, this time,

985
03:34:10.159 --> 03:34:21.040
to just let go, to just be here, to be

986
03:34:21.680 --> 03:34:35.079
in tune with how you feel, yet with the intention

987
03:34:37.319 --> 03:34:48.760
of wanting to relax deeply and maybe even to fall asleep,

988
03:34:49.959 --> 03:34:55.120
depending on what it is that you wish for yourself

989
03:34:56.879 --> 03:35:11.959
in this moment. As we know, relaxing is the majority

990
03:35:13.200 --> 03:35:17.639
of the process of falling asleep. The actual falling asleep

991
03:35:17.719 --> 03:35:24.520
part is a tiny bit at the end. The deeper

992
03:35:25.840 --> 03:35:48.239
relaxed you become, the easier you find yourself drifting. You

993
03:35:48.360 --> 03:35:55.360
can also, if you choose stay focused on my voice

994
03:35:57.159 --> 03:36:18.479
and really in chun why the process of gradually relaxing

995
03:36:22.799 --> 03:36:49.239
each muscle in your body effortlessly and just observing the

996
03:36:49.440 --> 03:37:03.520
sensation of letting go completely.

997
03:37:09.559 --> 03:37:13.559
This time, I'm going to count from six down to one,

998
03:37:18.440 --> 03:37:21.319
and you can notice your.

999
03:37:21.399 --> 03:37:31.680
Mind calming down more with each number that you hear

1000
03:37:32.040 --> 03:39:13.360
me say, naturally, feeling calm and slow and peaceful, six, five, four, three,

1001
03:39:51.440 --> 03:40:48.079
two one, being aware of how your mind to slow

1002
03:40:50.360 --> 03:41:16.760
right down, sinking deeply into relaxation. And as you focus

1003
03:41:16.879 --> 03:41:25.200
on your mind, you may notice that there are some

1004
03:41:26.120 --> 03:41:36.559
thoughts still there, maybe some stubborn thoughts that for some reason.

1005
03:41:39.280 --> 03:41:49.079
Perhaps need your attention. So what you can do is.

1006
03:41:54.600 --> 03:42:07.120
Send love to those thoughts. Brinkle those thoughts with love

1007
03:42:08.840 --> 03:42:13.040
like all petals from a flower. Just sprinkle it over them,

1008
03:42:14.520 --> 03:42:21.680
petals filled with love towards those thoughts. To let those

1009
03:42:21.920 --> 03:42:28.319
thoughts know that you're not abandoned in them. You just

1010
03:42:28.799 --> 03:42:38.840
need them. You require them to just calm down, slow down,

1011
03:42:41.200 --> 03:42:56.040
quiet down for now, So as you focus on those

1012
03:42:56.799 --> 03:43:01.719
remaining thoughts as a count down, this time from seven

1013
03:43:02.600 --> 03:43:11.280
down to one. With each number, just imagine sprinkling those

1014
03:43:11.520 --> 03:43:31.000
flower petals of love, kindness, gratitude over those thoughts, which

1015
03:43:31.000 --> 03:43:37.000
will allow them to just melt away and relax deeply.

1016
03:43:41.159 --> 03:43:55.600
With every number, those thoughts will become more and more relaxed,

1017
03:44:01.200 --> 03:46:33.200
starting with number seven, six, five, four, three, one and needing. Now,

1018
03:46:37.520 --> 03:46:49.959
notice how relaxed you're feeling in your body.

1019
03:46:58.360 --> 03:47:00.879
We're going to focuses.

1020
03:47:03.719 --> 03:47:13.360
On your hands because the more relaxed your hands are,

1021
03:47:15.719 --> 03:47:19.600
the more relaxed your body and mind are.

1022
03:47:34.520 --> 03:47:35.159
And there's.

1023
03:47:36.680 --> 03:47:46.840
You focus on your hands and your fingers. There's nothing

1024
03:47:47.360 --> 03:47:52.079
needed to be done. There's no clenching of fists or

1025
03:47:53.159 --> 03:48:03.440
dents in the fingers or anything like that. It's just

1026
03:48:03.959 --> 03:48:17.959
noticing and focusing on your hands, noticing how they feel.

1027
03:48:32.600 --> 03:48:43.120
Because the more relaxed your hands feel, the calmer your

1028
03:48:43.319 --> 03:48:47.760
mind feels, and the more.

1029
03:48:50.280 --> 03:49:04.239
Comfort you feel throughout your body. Ge may.

1030
03:49:06.520 --> 03:49:49.600
Have already noticed you mind is starting to drest. Fshim

1031
03:49:53.680 --> 03:50:08.360
just on your hands and fingers, allowing them to experience

1032
03:50:11.079 --> 03:50:16.639
a real deepening of that relaxation.

1033
03:50:17.440 --> 03:50:19.799
In your hands and fingers.

1034
03:50:25.319 --> 03:50:25.959
More.

1035
03:50:28.840 --> 03:50:36.719
And more relaxed. With each number.

1036
03:50:44.319 --> 03:50:53.760
From eight down to one, you can.

1037
03:50:53.680 --> 03:51:04.959
Almost feel that healing and real relaxing energy spreading into.

1038
03:51:04.799 --> 03:51:17.479
Your hands and fingers, becoming yearn more.

1039
03:51:19.399 --> 03:51:25.280
Relaxing with each number.

1040
03:51:27.319 --> 03:51:33.000
You hear, going down.

1041
03:51:34.840 --> 03:54:32.879
Eight down to one, drifting, drifting again starting with number eight, seven, six, five, four, three,

1042
03:55:52.680 --> 03:56:01.959
just being here now, nothing to think about, nothing to do,

1043
03:56:03.600 --> 03:56:17.559
nothing to say, and everything just feels calmer. And this

1044
03:56:17.840 --> 03:56:25.399
is your natural state of being. This is how you

1045
03:56:25.719 --> 03:56:31.959
just normally feel when you take away all of that

1046
03:56:32.399 --> 03:56:39.760
other stuff that we add, you know, things like stress

1047
03:56:39.920 --> 03:56:56.319
and worrying and overthinking, anxiety, tension, just generally thinking about stuff.

1048
03:56:58.559 --> 03:57:01.680
You take that away, which is what we do.

1049
03:57:02.440 --> 03:57:14.319
What we do. Now you're left with a real sense

1050
03:57:14.959 --> 03:57:27.479
of peacefulness which comes to you very quickly, because ultimately

1051
03:57:28.120 --> 03:57:41.719
it's just a feeling, a feeling of comfort. It's almost

1052
03:57:41.879 --> 03:57:45.479
as if you've gone inside yourself and you've found a

1053
03:57:45.680 --> 03:57:59.600
special place where everything is peaceful, a place where you

1054
03:57:59.760 --> 03:58:10.280
can feel relaxed and your natural sense of comfort, a

1055
03:58:10.440 --> 03:58:11.959
place where you can.

1056
03:58:11.920 --> 03:58:12.319
Be you.

1057
03:58:17.040 --> 03:58:24.000
Where you can accept yourself for who you are, the

1058
03:58:24.120 --> 03:58:30.639
place where you're not trying to please anybody else ever,

1059
03:58:34.639 --> 03:58:43.200
a place where you can actually not just love yourself,

1060
03:58:43.319 --> 03:58:48.760
but in some ways more importantly, you can like yourself

1061
03:58:51.280 --> 03:59:08.440
appreciate who you are. And that sense of gratitude is

1062
03:59:08.520 --> 03:59:18.680
in the air all around you. And that's also a

1063
03:59:18.840 --> 03:59:28.959
place where you can actually feel the healing energy soaking

1064
03:59:29.319 --> 03:59:46.920
into your body. Healing energy soaking into your body, and

1065
03:59:47.040 --> 03:59:56.440
that healing energy spreads through your veins, traveling to each

1066
03:59:57.520 --> 04:00:08.600
and every single part of your body, and you start

1067
04:00:08.680 --> 04:00:15.639
to realize that actually that healing energy, it's not just

1068
04:00:16.159 --> 04:00:23.040
entered into your brain, it's become part of your brain,

1069
04:00:28.000 --> 04:00:34.639
and that spinal fluid is now mixed with healing energy,

1070
04:00:39.879 --> 04:00:46.760
not just allowing you to feel so much more relaxed.

1071
04:00:48.200 --> 04:00:49.360
And healthy.

1072
04:00:50.479 --> 04:01:01.920
In this moment, but also you start to realize to actually,

1073
04:01:04.399 --> 04:01:13.399
what's happening now with that healing, relaxing energy spreading through

1074
04:01:13.559 --> 04:01:26.360
your body, It's actually changing your life. It's actually changing

1075
04:01:26.479 --> 04:01:31.559
the way you're going to feel not just now, but

1076
04:01:31.760 --> 04:01:41.959
tomorrow and the next day. As your health improves, not

1077
04:01:42.239 --> 04:01:49.680
just your physical health but your mental health. Things that

1078
04:01:50.159 --> 04:01:54.879
used to bother you in the past, for some reason,

1079
04:01:56.079 --> 04:02:03.639
no longer have the effect that they used to because

1080
04:02:03.760 --> 04:02:15.440
something has changed deep within you. Maybe things that used

1081
04:02:15.479 --> 04:02:25.920
to cause you to feel anger no longer have that

1082
04:02:26.840 --> 04:02:34.840
power to control you the way they seem to be

1083
04:02:34.959 --> 04:02:44.040
able to before. As you realize that you're the one

1084
04:02:46.040 --> 04:02:57.799
who decides what affects you, you're the one who decides

1085
04:03:00.600 --> 04:03:11.639
to feel relaxed and calm when you choose to enjoy

1086
04:03:13.200 --> 04:03:18.799
noticing these natural developments.

1087
04:03:20.840 --> 04:03:26.120
Of healing continuing to grow.

1088
04:03:28.680 --> 04:03:40.000
And improve your life day by day, including of course,

1089
04:03:40.079 --> 04:03:57.600
your ability to relax so much easier. And sleeping is

1090
04:03:57.680 --> 04:04:08.000
the most natural thing in the world to you, because

1091
04:04:08.280 --> 04:04:14.799
falling the sleep is something that you've done so many

1092
04:04:15.000 --> 04:04:22.799
times in your life, and you know that you were born,

1093
04:04:24.319 --> 04:04:30.920
as we all were, with the ability to fall asleep naturally.

1094
04:04:35.120 --> 04:04:45.840
You were born with that ability to just drift off

1095
04:04:46.600 --> 04:04:59.719
into a deep, healing sleep. Even when we're kids, sometimes

1096
04:04:59.799 --> 04:05:04.239
we're fall asleep and we don't even want to try

1097
04:05:04.319 --> 04:05:08.600
to take a stay awake. Maybe it's a birthday in

1098
04:05:08.639 --> 04:05:12.799
the morning, or it's Christmas or holiday or something we

1099
04:05:12.959 --> 04:05:15.360
look forward to. We don't want to go to sleep.

1100
04:05:17.639 --> 04:05:22.600
But the more we want to stay awake. The more

1101
04:05:22.840 --> 04:05:31.159
we just start to drift, and the more you fight drifting,

1102
04:05:31.840 --> 04:05:34.200
the more you try to stop yourself and drift in

1103
04:05:34.280 --> 04:05:47.280
a safe the deeper and stronger that drifting becomes. Because

1104
04:05:47.319 --> 04:05:52.760
we're born not just with the need to relax deeply

1105
04:05:54.479 --> 04:06:04.319
and to naturally fall asleep, but it's our birthright, it's

1106
04:06:04.440 --> 04:06:14.959
part of our DNA, and sometimes as we get older

1107
04:06:15.040 --> 04:06:28.479
in life, perhaps at times we have forgotten that relaxing completely.

1108
04:06:30.239 --> 04:06:43.600
It's not only a wonderfully pleasant experience, it's also really easy.

1109
04:06:54.959 --> 04:07:02.399
It's very, very easy to let go, because.

1110
04:07:02.079 --> 04:07:02.799
That's all it is.

1111
04:07:03.000 --> 04:07:03.479
It is just.

1112
04:07:07.000 --> 04:07:18.399
Deciding to let go. And when you press the play

1113
04:07:18.520 --> 04:07:29.680
button on my recordings, you have given permission for my voice.

1114
04:07:30.959 --> 04:07:38.200
To relax you. When you press that play button, you

1115
04:07:38.319 --> 04:07:49.120
have given me permission for my words to effect you

1116
04:07:49.760 --> 04:08:06.719
in a positive, only a positive way. Opening up your mind.

1117
04:08:08.520 --> 04:08:13.440
Two useful.

1118
04:08:14.559 --> 04:08:17.079
And healing.

1119
04:08:18.239 --> 04:08:34.280
Suggestions that can have such an amazing effect on how

1120
04:08:34.440 --> 04:08:46.520
you feel right now, as well as those changes that

1121
04:08:46.840 --> 04:08:56.840
continue long after the recording ends, those changes within you

1122
04:08:59.639 --> 04:09:10.120
that can continue to flourish and grow, transforming your life

1123
04:09:12.360 --> 04:09:24.440
in a positive, beautiful way, allowing you to move forward

1124
04:09:24.920 --> 04:09:31.600
in your life in the direction that you choose for yourself.

1125
04:09:40.719 --> 04:09:52.719
And this feeling, this feeling that you can experience of safety, comfort, calmness,

1126
04:10:00.239 --> 04:10:13.360
it just feels so nice. It's such a healthy place

1127
04:10:14.200 --> 04:10:34.399
to be, and that positivity grows within you each and

1128
04:10:34.760 --> 04:10:47.719
every day. Moving forward, you're going to find that you're

1129
04:10:47.920 --> 04:10:59.520
more relaxed physically and in your mind is more relaxed.

1130
04:11:03.360 --> 04:11:08.559
And it's not that you're thinking slower, it's just that

1131
04:11:08.680 --> 04:11:16.680
your mind will be less clogged up with unnecessary negativity

1132
04:11:20.639 --> 04:11:30.799
because from now on, your mind rejects negativity. From now on,

1133
04:11:31.479 --> 04:11:42.239
you're going to start noticing when negativity arises and you

1134
04:11:42.399 --> 04:11:56.159
can just say stop, stop, and that negativity will turn

1135
04:11:56.280 --> 04:11:58.680
around and leave you alone.

1136
04:12:06.680 --> 04:12:16.639
Stop and that negativity would disappear.

1137
04:12:24.799 --> 04:12:31.239
And as you notice that you feel way more relaxed

1138
04:12:32.680 --> 04:12:48.040
than you probably expected, you can now congratulate yourself because

1139
04:12:48.239 --> 04:12:54.639
you're the person that has done this. You are the

1140
04:12:54.760 --> 04:13:00.520
one that has opened your mind up to the simple facts.

1141
04:13:03.920 --> 04:13:08.959
You can feel more relaxed in your body and in

1142
04:13:09.079 --> 04:13:21.079
your mind. You've opened your mind up to the birthright

1143
04:13:21.280 --> 04:13:29.840
of being able to just fall asleep easily when you choose.

1144
04:13:38.559 --> 04:13:46.440
And that's a nice feeling, don't you think it feels nice, doesn't.

1145
04:13:46.120 --> 04:13:56.159
It to feel calm, all that healing energy spreading through

1146
04:13:56.239 --> 04:14:06.399
your body and your mind, to spend time.

1147
04:14:08.440 --> 04:14:24.360
A special place where negativity can no longer enter. Negativity

1148
04:14:24.559 --> 04:14:33.520
is banned, it's barred, it's not allowed entry. Doesn't it doesn't.

1149
04:14:33.600 --> 04:14:37.559
This doesn't deserve to be here. It doesn't belong here.

1150
04:14:41.319 --> 04:14:56.159
Negativity has no place in your life, which makes room

1151
04:14:56.399 --> 04:15:27.280
for more comfort, more healing, more relaxation, more peace. It

1152
04:15:27.440 --> 04:15:28.719
feels nice, doesn't it?

1153
04:15:30.600 --> 04:15:34.760
Just the let go.

1154
04:15:36.719 --> 04:15:56.159
With everything. I'm going to count down now from twenty

1155
04:15:56.399 --> 04:16:06.040
down to one. You can continue to relax. If you choose,

1156
04:16:06.440 --> 04:16:20.040
you can drift to sleep. With every number you hear

1157
04:16:20.200 --> 04:16:31.760
me say, you can fill twice as relaxed, or if

1158
04:16:31.799 --> 04:18:31.120
you choose, you can fill twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight.

1159
04:18:38.280 --> 04:18:56.680
Seven, six, five.

1160
04:19:03.600 --> 04:19:42.239
Oh, this is your time to just take a break,

1161
04:19:46.879 --> 04:19:57.920
your time to relax, to allow your mind to slow down,

1162
04:20:06.639 --> 04:20:20.680
to give yourself permission to take a break from everything.

1163
04:20:25.399 --> 04:20:29.879
And you, you're the only person that can make that decision.

1164
04:20:32.760 --> 04:20:35.479
You're the only person that can actually tell your mind

1165
04:20:40.280 --> 04:21:04.559
to just relax, to just take some time off so

1166
04:21:04.719 --> 04:21:09.559
that you can focus on your body, getting in touch

1167
04:21:09.840 --> 04:21:24.520
with how you feel physically. And in the process of

1168
04:21:27.319 --> 04:21:32.079
this body scan, where you focus on different parts of

1169
04:21:32.159 --> 04:21:42.959
your body, those parts that you focus on and observe,

1170
04:21:45.920 --> 04:21:54.280
even though you're not purposely requesting for those parts of

1171
04:21:54.360 --> 04:21:59.440
your body to relax, it's kind of expected.

1172
04:22:01.000 --> 04:22:06.600
You expect when you listen to my voice to feel

1173
04:22:07.600 --> 04:22:09.360
more relaxed.

1174
04:22:10.440 --> 04:22:25.399
Naturally, because when you're listening to me, your attention is focused.

1175
04:22:26.559 --> 04:22:27.440
On my words.

1176
04:22:32.440 --> 04:22:43.319
And as my words guide you to focus on those

1177
04:22:43.559 --> 04:23:01.680
parts of your body, your focus increases, which actually calms

1178
04:23:01.840 --> 04:23:21.959
your mind. And when your mind calms down, your body relaxes.

1179
04:23:29.440 --> 04:23:51.399
And when your body calms down, your mind relaxes. And

1180
04:23:51.719 --> 04:23:58.840
even though we have not really started the focus on

1181
04:23:59.040 --> 04:24:12.479
your body, you can already feel that healing energy spreading

1182
04:24:12.680 --> 04:24:32.040
through your body, pushing out stress and tension, healing all

1183
04:24:32.120 --> 04:24:38.639
the parts of your body, including your skin, your bones,

1184
04:24:40.159 --> 04:24:46.360
your blood, all of your organs inside your body, all

1185
04:24:46.440 --> 04:24:47.799
of the muscles.

1186
04:24:48.639 --> 04:24:55.760
All of the fat, all of everything, every hair on

1187
04:24:55.920 --> 04:24:56.760
your body.

1188
04:24:58.680 --> 04:25:10.000
Is filled with that healing energy. And when your brain

1189
04:25:14.399 --> 04:25:26.399
it fills with that healing energy, the feeling of comfort

1190
04:25:27.799 --> 04:25:54.159
and relaxation increases deeply, increases in a way, your mind

1191
04:25:57.719 --> 04:26:11.280
starts to feel perhaps a bit drowsy because it's not needed,

1192
04:26:14.600 --> 04:26:16.600
and it may start.

1193
04:26:19.559 --> 04:26:20.479
To drift.

1194
04:26:29.000 --> 04:26:35.639
If that's what's needed. So if you're listening to this

1195
04:26:37.760 --> 04:26:41.959
and what you need is deep relaxation, that's what you get.

1196
04:26:44.159 --> 04:26:48.920
If what you need is to fall asleep.

1197
04:26:50.239 --> 04:26:59.200
Naturally and easily as your mind drifts, that's also for

1198
04:26:59.319 --> 04:27:12.280
what happened, because by pressing that play button on the

1199
04:27:12.360 --> 04:27:19.200
podcast and listening to me, you give permission for your

1200
04:27:19.280 --> 04:27:30.280
body and your mind. In fact, you give the command

1201
04:27:31.760 --> 04:27:35.040
to your body and your mind to relax.

1202
04:27:38.239 --> 04:27:47.000
Deeply and to drift off to sleep, if that's what

1203
04:27:47.399 --> 04:27:48.840
you want.

1204
04:27:52.040 --> 04:27:52.440
Or need.

1205
04:28:00.159 --> 04:28:01.799
And as I focus.

1206
04:28:03.079 --> 04:28:13.120
On the different parts of your body, you may start

1207
04:28:13.479 --> 04:28:14.799
to just drift.

1208
04:28:18.879 --> 04:28:22.799
And then you come back again and you hear me talking,

1209
04:28:23.120 --> 04:28:24.440
and I'm.

1210
04:28:24.319 --> 04:28:33.079
Focusing on a different parts of your body, and you

1211
04:28:33.360 --> 04:28:44.559
may find yourself drifting. Be don't realize you're drifting until

1212
04:28:44.600 --> 04:28:51.120
you stop drifting and you're alert again to my voice.

1213
04:28:52.559 --> 04:28:58.440
Focusing on a different part of your body starts to

1214
04:28:58.600 --> 04:29:09.479
relax even deep, because that drifting is basically you already

1215
04:29:11.760 --> 04:29:21.600
in the sleep zone. And the more you drift, the

1216
04:29:21.799 --> 04:29:31.520
longer you drift, and the longer you drift, eventually that

1217
04:29:31.760 --> 04:29:41.920
drifting continues into sleep, and that's the last you remember

1218
04:29:44.000 --> 04:29:52.200
until you wake up in your own time, when you

1219
04:29:52.479 --> 04:29:55.559
experience the right amount of sleep.

1220
04:29:56.120 --> 04:30:03.840
For you, because when you do and if you do

1221
04:30:04.280 --> 04:30:05.799
fall asleep, it's.

1222
04:30:08.200 --> 04:30:33.520
Extremely pleasant, so relaxing, so deep healing sleep. It feels

1223
04:30:33.680 --> 04:30:41.440
so nice to relax into your own body and mind

1224
04:30:45.319 --> 04:30:51.120
as you feel that healing energy is spreading through you.

1225
04:30:53.440 --> 04:31:03.040
Relaxing use so deeply. Relaxing is so.

1226
04:31:05.159 --> 04:31:06.280
So deeply.

1227
04:31:15.399 --> 04:31:16.520
We start to.

1228
04:31:16.719 --> 04:31:29.000
Focus on your eyes, moving down.

1229
04:31:31.680 --> 04:32:14.600
To your jaw, down to your neck, your shoulders, palms, hand, fingers,

1230
04:32:21.959 --> 04:33:02.920
it's chest, stomach, you back, his spine, youps, your legs,

1231
04:33:10.759 --> 04:33:45.759
your feet, your toes, and then feeling feelings spreading and

1232
04:33:46.040 --> 04:33:59.959
growing inside your body, feeling you up. Now it's focus

1233
04:34:00.200 --> 04:34:09.919
again on parts of your body. Focus in this time

1234
04:34:10.040 --> 04:34:10.880
on your forehead.

1235
04:34:17.360 --> 04:34:26.599
Now on your mouth, your lips, your tongue, the whole

1236
04:34:26.680 --> 04:34:48.439
of your mouth. Focus in on your fingers. Maybe you

1237
04:34:48.599 --> 04:34:51.919
could move your fingers a little bit.

1238
04:34:52.240 --> 04:35:07.720
You can focus on each one individually, both hands and

1239
04:35:07.880 --> 04:35:10.720
even though if you focus on both of your hands,

1240
04:35:11.639 --> 04:35:16.159
now they almost seemed to just melt into one.

1241
04:35:21.439 --> 04:35:25.520
Where is your right hand start in your left hand end,

1242
04:35:29.080 --> 04:35:30.200
almost as if.

1243
04:35:32.799 --> 04:35:34.040
Just mixed together.

1244
04:35:39.520 --> 04:35:50.840
Now, focusing on your knees, just noticing how your knees fell.

1245
04:36:00.040 --> 04:36:00.279
Yah.

1246
04:36:07.560 --> 04:36:15.200
Now focusing on your elbows, focusing on both of your elbows.

1247
04:36:21.479 --> 04:36:57.000
Just observing the feeling of your elbows. Now focusing observing

1248
04:36:59.040 --> 04:37:11.840
back if your man feeling the energy.

1249
04:37:14.119 --> 04:38:06.799
The factory neck absurd your ankles, being aware of physical sensations,

1250
04:38:08.240 --> 04:39:20.240
don't think cousny sin now your toes on both of

1251
04:39:20.319 --> 04:39:29.279
your feet, being aware.

1252
04:39:30.680 --> 04:39:33.639
How you to.

1253
04:39:36.759 --> 04:39:54.279
Yea right now, m.

1254
04:40:12.400 --> 04:40:46.759
Notice sin, how your entire body feels. Noticing your mind

1255
04:40:50.159 --> 04:41:47.479
feels now letting go, letting go, letting go everything, letting go,

1256
04:41:54.040 --> 04:42:28.279
letting go, letting go, huh everything everything. I'm going to

1257
04:42:28.360 --> 04:42:32.159
start now, and I would like you just, first of all,

1258
04:42:32.360 --> 04:42:38.560
just to see yourself lying down on that message table,

1259
04:42:40.360 --> 04:42:44.759
lying on your front. Your head is supported, your arms

1260
04:42:45.080 --> 04:42:54.200
are supported, and you feel comfortable and breathing. It's really easy,

1261
04:42:56.439 --> 04:43:03.040
and you feel I feel confident in how you look

1262
04:43:03.119 --> 04:43:06.720
as well, so there's none of that issue of body

1263
04:43:06.840 --> 04:43:15.560
problems or shyness. Because I'm a professional and this is

1264
04:43:16.200 --> 04:43:21.360
a therapy session. So none of that stuff matters whatsoever.

1265
04:43:25.240 --> 04:43:31.720
This is about you. This is about how you feel

1266
04:43:32.360 --> 04:43:39.159
and how you can enjoy that sense of comfort and

1267
04:43:39.319 --> 04:43:46.560
relaxation that comes from letting go and allowing my hands

1268
04:43:47.599 --> 04:43:54.919
my fingers to relax you by a message your body.

1269
04:44:00.040 --> 04:44:02.240
So I want to start off just by placing my

1270
04:44:02.439 --> 04:44:09.279
hands on the back of your head, just gently, just

1271
04:44:09.400 --> 04:44:13.560
so you can feel what my hands feel like really

1272
04:44:13.959 --> 04:44:20.360
on you. So you can maybe feel the warmth of

1273
04:44:20.439 --> 04:44:25.799
my hands on the back of your head. And with

1274
04:44:26.000 --> 04:44:29.279
my hands to the side of your head, not pressing,

1275
04:44:29.439 --> 04:44:35.759
but just holding there very gently, maybe over your ears,

1276
04:44:36.319 --> 04:44:39.319
and a little bit on your face, just so you

1277
04:44:39.400 --> 04:44:47.279
can feel my hands so you can become accustomed to them.

1278
04:44:55.919 --> 04:44:58.080
And now put my hands on the back of your

1279
04:44:58.159 --> 04:45:05.560
head again and gently let them slide down onto the

1280
04:45:05.639 --> 04:45:22.639
back of your neck. You can feel my hands gently

1281
04:45:22.880 --> 04:45:29.840
stroking the back of your neck to start with, just

1282
04:45:29.880 --> 04:45:33.959
so you can get used to the feeling of my

1283
04:45:34.119 --> 04:45:42.119
hands on your skin, get accustomed to realize that you're

1284
04:45:42.240 --> 04:45:52.240
safe and it's all good, it's all fine. And I'm

1285
04:45:52.240 --> 04:45:56.479
going to start gently messaging the muscles in the back

1286
04:45:56.520 --> 04:46:12.240
of your neck with both hands. Now, this is a

1287
04:46:12.360 --> 04:46:19.319
very trusting situation really, because our next is so fragile,

1288
04:46:20.680 --> 04:46:24.119
and to have someone have their hands around your neck

1289
04:46:24.880 --> 04:46:30.240
in that way can sometimes be problematic for people, which

1290
04:46:30.319 --> 04:46:34.599
is why massages are quite good, because it allows you

1291
04:46:34.759 --> 04:46:48.840
to relax and to get in touch with trust, to

1292
04:46:48.959 --> 04:47:01.520
feel peaceful and calm. There's a message the sides of

1293
04:47:01.639 --> 04:47:09.520
your neck, gently moving from the bottom of your neck.

1294
04:47:11.200 --> 04:47:13.720
It would be sort of near where your shoulders start,

1295
04:47:13.799 --> 04:47:18.520
I guess, all the way up to your jaw.

1296
04:47:20.319 --> 04:47:23.840
It is kind of area that side of your neck.

1297
04:47:26.599 --> 04:47:29.159
Of course, it's a lot longer than the front of

1298
04:47:29.240 --> 04:47:29.599
your neck.

1299
04:47:42.560 --> 04:47:49.680
And message in the back of your neck, especially that

1300
04:47:49.919 --> 04:47:59.360
area where perhaps we hold tension and there's that area's message.

1301
04:48:00.119 --> 04:48:04.159
Actually feel a sense of release in the back of

1302
04:48:04.279 --> 04:48:12.520
your neck, and maybe you can breathe it out as well.

1303
04:48:15.119 --> 04:48:18.080
Notice how it feels. Notice how you feel.

1304
04:48:27.680 --> 04:48:31.319
They're moving down to that area between your neck and

1305
04:48:31.400 --> 04:48:39.400
your shoulders, that muscle area, starting to message.

1306
04:48:41.000 --> 04:48:45.360
That area on both sides. I mean, this would be

1307
04:48:45.479 --> 04:48:48.319
the area that a lot of people would message if

1308
04:48:48.319 --> 04:48:51.560
they were going to give you like a shoulder message.

1309
04:48:53.080 --> 04:48:56.799
Even that's not technically the shoulders, but it's all the

1310
04:48:56.919 --> 04:48:59.119
muscles that lead to the shoulders.

1311
04:49:00.479 --> 04:49:01.360
From the neck.

1312
04:49:03.200 --> 04:49:08.680
And again that can hold tension and stress. And when

1313
04:49:08.840 --> 04:49:11.639
massaged sometimes a nice.

1314
04:49:11.599 --> 04:49:19.159
Deep message is useful, and you decide how deep that

1315
04:49:19.439 --> 04:49:32.720
message is, and just allow.

1316
04:49:34.200 --> 04:49:39.279
My knuckles just to dig in to get to those

1317
04:49:39.479 --> 04:49:49.599
muscles and to ready relaxed all the time being firm

1318
04:49:50.240 --> 04:50:07.360
yet gentle with you and just stroking down the area

1319
04:50:10.200 --> 04:50:15.759
to your actual shoulders, moving to the muscles of your

1320
04:50:15.799 --> 04:50:27.279
shoulders and maybe initially just pulling up the shoulders.

1321
04:50:26.799 --> 04:50:30.119
A little bit off the table just to give you

1322
04:50:30.240 --> 04:50:40.639
a little bit of a stretch, but very gently, and

1323
04:50:40.759 --> 04:50:43.279
you've got the muscles at the front of your shoulders,

1324
04:50:44.040 --> 04:50:45.479
the sides and the back.

1325
04:50:53.599 --> 04:50:58.040
Again, this is a part that can really take quite

1326
04:50:58.040 --> 04:51:05.799
a bit of pressure, quite a bit of needing if

1327
04:51:06.240 --> 04:51:14.119
if you wish to really release the tension to really

1328
04:51:14.200 --> 04:51:20.560
get into those muscles, and you can let your fingers

1329
04:51:20.680 --> 04:51:27.000
in there make you feel really nice. Sometimes just being

1330
04:51:27.240 --> 04:51:37.520
stroked gently or being massaged quite strongly, it can all

1331
04:51:37.560 --> 04:51:48.000
be beneficial to the relaxation with the muscles in your shoulders.

1332
04:51:57.919 --> 04:52:07.279
Now to move down your arms, Yes, we do one

1333
04:52:07.599 --> 04:52:17.639
arm at a time, starting with your right arm. Well

1334
04:52:17.639 --> 04:52:22.040
I do is I just lift your arm up, just

1335
04:52:22.159 --> 04:52:27.439
hold it to the side of you. A word still

1336
04:52:27.479 --> 04:52:33.880
be attached, and I just message the tops of your

1337
04:52:34.040 --> 04:52:50.720
arms all the way down to your forearms into your wrists,

1338
04:53:02.119 --> 04:53:14.319
gently massaging that part, the softer part, which is the

1339
04:53:15.240 --> 04:53:21.200
underpart of the arm, which leads to the crease in

1340
04:53:21.279 --> 04:53:27.040
your elbow, the inside. It's much more sensitive skin.

1341
04:53:36.720 --> 04:53:46.880
Sometimes just having that stroked, I feel really nice, pleasurable

1342
04:53:47.119 --> 04:54:00.040
and relaxing. Now moving down to your right hand and

1343
04:54:06.200 --> 04:54:08.000
just holding your hand.

1344
04:54:11.040 --> 04:54:20.799
In both of my hands, just pressing gently on the

1345
04:54:20.880 --> 04:54:29.119
back of your hand and stretching your fingers ever so lightly.

1346
04:54:32.040 --> 04:54:38.959
At the same time, pressing down and messaging each finger,

1347
04:54:46.959 --> 04:54:49.279
and then starting to massage the.

1348
04:54:49.479 --> 04:54:51.000
Palms of the hand.

1349
04:54:57.720 --> 04:55:08.720
Just turning the hand gently, stretching it gently, and actually

1350
04:55:08.840 --> 04:55:15.319
having your hand held can really be an emotional experience

1351
04:55:15.759 --> 04:55:21.720
sometimes even if it is a stranger. So when you

1352
04:55:21.840 --> 04:55:22.799
don't know very.

1353
04:55:22.720 --> 04:55:30.159
Well, like a massage person or a therapist, maybe because

1354
04:55:30.200 --> 04:55:43.439
it's intimate and you can feel nice, you can feel safe.

1355
04:55:51.400 --> 04:55:54.560
As I put that right arm back down where it was,

1356
04:56:00.560 --> 04:56:06.720
to do the same with your left arm, exactly the

1357
04:56:06.880 --> 04:56:16.319
same massage in the muscles in your arm all the

1358
04:56:16.360 --> 04:56:24.880
way down. Do your rest, stroking the inside of your arm,

1359
04:56:30.400 --> 04:56:43.840
just being gentle or as firm as you require. And

1360
04:56:44.000 --> 04:56:57.119
then massage in your left hand, stretching the fingers gently,

1361
04:56:59.560 --> 04:57:15.360
massage judge in the palm of your left hand. You

1362
04:57:15.720 --> 04:57:43.959
feel so so relaxing, so comforting, and I just rest

1363
04:57:44.119 --> 04:57:56.520
your left arm back down. Start to message your back,

1364
04:57:58.279 --> 04:58:06.279
the biggest part of your body, starting at the top,

1365
04:58:09.520 --> 04:58:13.479
starting again where we already have been, the area at

1366
04:58:13.520 --> 04:58:19.959
the top in between his shoulders, near your neck. Going

1367
04:58:20.080 --> 04:58:21.919
back the message in that.

1368
04:58:22.040 --> 04:58:33.959
Area again, but this time moving downwards, taking a downward

1369
04:58:34.119 --> 04:58:42.000
stroke to the middle of your back, working from the

1370
04:58:42.400 --> 04:58:46.639
outside inwards. It's a massage in the.

1371
04:58:48.880 --> 04:58:53.919
Your back, but the the outsides of your back.

1372
04:58:57.840 --> 04:58:58.919
The parts.

1373
04:59:01.159 --> 04:59:14.000
Where your arms will maybe rest against, almost the part

1374
04:59:14.119 --> 04:59:27.000
that connects your front to your back, and just messaging

1375
04:59:27.240 --> 04:59:38.560
down firmly but gently, as firm as you want, moving

1376
04:59:38.720 --> 04:59:42.799
down and moving across a little bed, and moving all

1377
04:59:42.840 --> 04:59:45.520
the way down again, being.

1378
04:59:45.479 --> 04:59:46.560
Very gentle.

1379
04:59:47.919 --> 04:59:59.119
Yet firm as you choose. Eventually you get to the spine.

1380
05:00:00.479 --> 05:00:05.159
We can message the muscles and either side of your spine.

1381
05:00:05.599 --> 05:00:08.880
From the top of your neck all the way down.

1382
05:00:11.439 --> 05:00:20.400
To your lower back. We can do that a few times.

1383
05:00:23.439 --> 05:00:31.599
Sometimes people use the knuckle or the two fingers and

1384
05:00:31.759 --> 05:00:38.159
just go your side of the spine almost just push down,

1385
05:00:39.000 --> 05:00:41.279
go all the way down to the bottom of the spine,

1386
05:00:42.959 --> 05:00:52.639
each time releasing tension and opening up the body, stretching

1387
05:00:53.799 --> 05:01:00.759
your body so that you feel more relaxed at the

1388
05:01:00.880 --> 05:01:04.560
same time rejuvenated.

1389
05:01:15.919 --> 05:01:19.200
And now I'm going to move to one side, to

1390
05:01:19.319 --> 05:01:26.639
your right side, and from the bottom of your ribs

1391
05:01:28.560 --> 05:01:34.119
to your pelvis, I'm going to massage that area of

1392
05:01:34.279 --> 05:01:39.240
your back. I'll stretch over the other side and i

1393
05:01:39.279 --> 05:01:45.880
will pull the muscles gently and massage and push from

1394
05:01:45.959 --> 05:01:50.880
one end that side or right to my side in

1395
05:01:50.959 --> 05:01:55.639
the middle of fact to where your spine is. Massage

1396
05:01:55.680 --> 05:02:00.720
in that side of your spine the opposit decide to

1397
05:02:00.799 --> 05:02:08.680
where I'm standing. It's almost like kneading bread. There's that

1398
05:02:08.880 --> 05:02:15.759
big area which is firm yet lots there to message.

1399
05:02:20.959 --> 05:02:25.240
Potentially one of the most important places to actually have

1400
05:02:25.799 --> 05:02:33.200
a message, because you really feel it. You really feel

1401
05:02:33.400 --> 05:02:38.759
the release and the pleasure of having your lower back massaged.

1402
05:02:41.959 --> 05:02:47.599
It releases so much from your body that's not useful,

1403
05:02:50.799 --> 05:02:56.360
starting a healing process which will continue long after this

1404
05:02:56.599 --> 05:03:08.680
recording is over. The message in this part of your

1405
05:03:08.720 --> 05:03:14.080
body not only feels really good for you, it's actually

1406
05:03:14.240 --> 05:03:18.240
fun to do because it is, as I said, like

1407
05:03:18.439 --> 05:03:23.599
kneading bread, it's a part that you can really get

1408
05:03:23.799 --> 05:03:31.159
hold of and really massage deeply, if that's your choice.

1409
05:03:39.080 --> 05:03:40.720
And then I'm going to move over to the other

1410
05:03:40.840 --> 05:03:46.959
side of your body and do the same with the

1411
05:03:47.080 --> 05:03:56.840
opposite part of your lawer back, kneading and messaging from

1412
05:03:56.880 --> 05:04:03.560
your sides all the way to the middle of your

1413
05:04:03.639 --> 05:04:17.439
back where your spine is pressing and kneading firm and

1414
05:04:17.639 --> 05:04:27.040
gentle at the same time. It feels so releasing this

1415
05:04:27.599 --> 05:04:37.439
mixture of pleasure, comfort, release, calmness, relaxation or mixed together.

1416
05:04:43.200 --> 05:04:48.000
Plus there's that feeling from your stomach as it's being stretched.

1417
05:04:49.880 --> 05:04:52.680
Even though you're in your stomach now, you can.

1418
05:04:52.720 --> 05:04:56.759
Feel it being stretched because that whole area is connected

1419
05:04:56.840 --> 05:04:57.560
to your stomach.

1420
05:05:06.360 --> 05:05:11.119
Now we're going to move or move further up to

1421
05:05:11.240 --> 05:05:13.560
your top of your body, and I we do the

1422
05:05:13.680 --> 05:05:22.279
same this time, starting with your upper back, put my

1423
05:05:22.479 --> 05:05:30.880
hands forward over and messing massage in that area up

1424
05:05:31.000 --> 05:05:34.799
to your spine, from the side of your body up

1425
05:05:34.880 --> 05:05:40.119
to your spine, so some of that message area, the

1426
05:05:40.319 --> 05:05:46.799
muscle tissue or whatever fatty tissue even will be possibly

1427
05:05:46.919 --> 05:05:52.200
from your chest. There's all connected chest and the back

1428
05:05:52.880 --> 05:05:58.959
connect together. I'm going to be massaging and just pulling

1429
05:05:59.639 --> 05:06:06.240
some of that skin from your side up and massaging

1430
05:06:07.479 --> 05:06:14.439
that area of your upper back all the way to

1431
05:06:14.560 --> 05:06:21.000
your spine. And then I'll move down a bit and

1432
05:06:21.040 --> 05:06:24.720
I'll continue with the middle of your back, doing exactly

1433
05:06:24.840 --> 05:06:33.759
the same thing as gentle or as deep as you choose.

1434
05:06:42.479 --> 05:06:43.439
Now I'll move or.

1435
05:06:43.680 --> 05:06:47.919
The other side again and do the exact same thing

1436
05:06:48.599 --> 05:06:51.680
with the top of your back on the other side,

1437
05:06:52.759 --> 05:07:06.080
from pretty much underneath your army are you really to

1438
05:07:06.200 --> 05:07:16.200
your spine, and then continuing that all the way down

1439
05:07:18.000 --> 05:07:20.599
including your lower your middle of your back.

1440
05:07:34.279 --> 05:07:39.479
I'm gonna go to your thighs, the backs of your thighs,

1441
05:07:42.159 --> 05:07:49.560
and the sides of your thighs, starting with your right leg,

1442
05:07:51.720 --> 05:07:58.799
and massage in the back and the sides of your

1443
05:07:58.880 --> 05:08:06.919
thighs gently and firmly. There's a lot of muscles there.

1444
05:08:07.959 --> 05:08:10.680
It's an area that can be very tense at times

1445
05:08:11.400 --> 05:08:14.720
and maybe needs a little bit more pressure than the

1446
05:08:14.799 --> 05:08:15.560
rest of the body.

1447
05:08:16.599 --> 05:08:17.520
That's up to you.

1448
05:08:22.439 --> 05:08:24.560
You can gently stroke the back.

1449
05:08:27.119 --> 05:08:31.479
Of your legs where you know, opposite your knee joint

1450
05:08:32.759 --> 05:08:38.759
or underneath your knee joint, it's very sensitive. Gentle area.

1451
05:08:45.680 --> 05:08:52.840
And then working down to your calf muscles. Massage in

1452
05:08:52.919 --> 05:09:02.159
your calf muscles thoroughly and deeply, if you choose, using

1453
05:09:02.240 --> 05:09:21.159
both hands and fingers, sticking deep to your ankles, in

1454
05:09:21.279 --> 05:09:27.439
the back of your back of your ankles, just gently

1455
05:09:27.680 --> 05:09:40.000
message in that area, maybe lifting the leg and stretching

1456
05:09:40.040 --> 05:10:02.639
out a little bit. Moving to the right foot, massage

1457
05:10:02.759 --> 05:10:11.919
in the bottom of your feet and the side of

1458
05:10:12.000 --> 05:10:12.479
your feet.

1459
05:10:19.639 --> 05:10:28.840
Can't leave, but firm enough so they don't tickle, and

1460
05:10:29.040 --> 05:10:34.479
just allow the pleasure that you get from heaving your

1461
05:10:34.520 --> 05:10:43.880
feet massage to just overtake you as I continue to

1462
05:10:44.080 --> 05:10:50.439
message your feet, the bottoms of your feet, the sides

1463
05:10:53.080 --> 05:10:58.799
your arches, your heel. You can put a lot of

1464
05:10:58.880 --> 05:11:01.040
pressure into your hear and.

1465
05:11:01.159 --> 05:11:06.119
It feels amazing, Yet the arches need to be a

1466
05:11:06.200 --> 05:11:17.880
bit more gentle. Stretching your toes gently and massage in

1467
05:11:18.040 --> 05:11:26.240
the bottoms of your toes with my fingers, each one individually.

1468
05:11:34.680 --> 05:11:38.520
Moving over to the left leg to do exactly the

1469
05:11:38.639 --> 05:11:49.000
same thing. Starting at the top of the thighs, work

1470
05:11:49.080 --> 05:11:53.639
in the back of the thighs and the sides, massaging

1471
05:11:53.840 --> 05:11:55.639
deeply and gently.

1472
05:11:57.279 --> 05:12:04.000
A whole area, working all the way down.

1473
05:12:11.000 --> 05:12:16.759
And this is an area that maybe you could like

1474
05:12:16.919 --> 05:12:25.720
to spend more time relaxing and messaging. So perhaps if

1475
05:12:25.759 --> 05:12:30.919
you wanted like a bigger future recording, want's spend more

1476
05:12:31.000 --> 05:12:42.599
time on one particular area. As you move down to

1477
05:12:42.680 --> 05:12:56.759
your calf muscles, Massagy in your calf muscles firmly and gently,

1478
05:13:02.479 --> 05:13:10.919
move down your aincor into your feet. Massage in the

1479
05:13:11.400 --> 05:13:21.439
backs of your feet, the bottoms of your feet, stretching

1480
05:13:21.720 --> 05:13:28.119
your toes and message in each to individually. And then

1481
05:13:28.400 --> 05:13:33.880
feeling of pleasure and release that you experience when you're

1482
05:13:33.959 --> 05:13:55.639
having your feet massaged feels really good. Now if she

1483
05:13:55.880 --> 05:14:07.240
turn over in your mind. Laying on your back, I'm

1484
05:14:07.279 --> 05:14:19.840
just going to start again for your neck area, in

1485
05:14:20.000 --> 05:14:28.240
your shoulders, just to get back in touch with that area.

1486
05:14:35.159 --> 05:14:45.479
And as you move up, I can clean my hands

1487
05:14:46.799 --> 05:14:50.119
make them more fresh, because now I'm going to message

1488
05:14:50.439 --> 05:15:06.319
your face gently, starting off with your forehead. Your eyes

1489
05:15:06.400 --> 05:15:12.319
are closed and I can just stretch your eyes a

1490
05:15:12.400 --> 05:15:24.080
little bit, pushing up on your eyebrows, just massaging around

1491
05:15:24.200 --> 05:15:39.479
your scalp, massaging down your cheeks, around your ears, into

1492
05:15:39.599 --> 05:15:42.159
your chaw gently.

1493
05:15:46.680 --> 05:16:05.400
The sides of your neck, chin h and just moving down.

1494
05:16:09.279 --> 05:16:16.759
Shall your neck down to your chest, starting by message

1495
05:16:16.840 --> 05:16:23.680
in the very top of your chest where the collar

1496
05:16:23.759 --> 05:16:24.200
phone is.

1497
05:16:26.479 --> 05:16:38.279
Give a side of the collarbone, and then just message

1498
05:16:38.400 --> 05:16:50.639
in the hole of the chest, moving the chest around.

1499
05:16:59.400 --> 05:17:04.439
Because it's a large area, you can move from one

1500
05:17:04.639 --> 05:17:15.560
side to the next, moving my hands underneath pretty much

1501
05:17:15.639 --> 05:17:25.119
where your arms are, stretching up, stretching some of the

1502
05:17:25.200 --> 05:17:27.639
muscles of your back in the process.

1503
05:17:32.479 --> 05:17:39.759
Moving up over your chest, and.

1504
05:17:39.840 --> 05:17:55.080
They're moving down again. Then lauer my hands.

1505
05:17:55.799 --> 05:18:02.279
They just message gently and slide down towards your stomach,

1506
05:18:04.080 --> 05:18:10.520
starting in the middle of your chest, and then gradually

1507
05:18:10.840 --> 05:18:18.040
my hand's moving apart and massage in and sliding at

1508
05:18:18.119 --> 05:18:27.119
the same time, moving down to just below your rib cage,

1509
05:18:36.400 --> 05:18:46.880
moving down, then messaging up again, giving your chest all

1510
05:18:46.959 --> 05:18:48.000
the attention.

1511
05:18:49.360 --> 05:18:50.319
That it needs.

1512
05:18:52.040 --> 05:19:04.400
To feel completely relaxed. Remembering that I'm also going to

1513
05:19:04.479 --> 05:19:10.040
be focusing on your sides as well, an area that

1514
05:19:10.319 --> 05:19:17.520
really doesn't get much attention but feels really good when

1515
05:19:17.560 --> 05:19:26.840
it's massaged. Just stroking my hands down the sides of

1516
05:19:26.919 --> 05:19:33.959
your body, just below your arms, all way down to

1517
05:19:34.040 --> 05:19:49.080
your hips. Now moving to your stomach area. I'm going

1518
05:19:49.119 --> 05:19:52.680
to stand one side of you like I did when

1519
05:19:52.720 --> 05:19:57.479
I did your lower back. I'm gonna do a similar

1520
05:19:57.680 --> 05:20:09.919
process of just the muscles from the side, gently massaging

1521
05:20:14.119 --> 05:20:18.439
from one side to the next, move in.

1522
05:20:21.000 --> 05:20:25.200
The whole area from below your ribs all the way

1523
05:20:25.319 --> 05:20:36.159
down to below your belly button, and then move around

1524
05:20:36.240 --> 05:20:38.880
to the other side of you and repeat that.

1525
05:20:45.479 --> 05:20:59.479
Process of relaxing deeply, calmly. You feel loose, you feel free.

1526
05:21:01.880 --> 05:21:06.919
And there's something about having your stomach massage that's different.

1527
05:21:06.680 --> 05:21:08.080
From any other part.

1528
05:21:11.360 --> 05:21:15.880
Because we do have a tendency of holding a different

1529
05:21:16.000 --> 05:21:20.040
kind of stress in our stomach that we may not

1530
05:21:20.200 --> 05:21:31.159
be aware of. There's an our message your stomach in

1531
05:21:31.319 --> 05:21:38.759
front of your stomach, making circles around your belly button,

1532
05:21:44.479 --> 05:21:54.080
and then going the other way around. There's a gentleness

1533
05:21:54.279 --> 05:22:00.000
and a freedom that comes from feeling how you're feeling.

1534
05:22:05.799 --> 05:22:10.439
As I now move down the tops of your thighs

1535
05:22:12.200 --> 05:22:18.000
the muscles, massaging them, and I can do this two

1536
05:22:18.159 --> 05:22:28.439
legs at the same time, pressing down massaging deeply those

1537
05:22:28.599 --> 05:22:37.639
muscles in your thighs at front of your thighs and

1538
05:22:37.880 --> 05:22:49.040
moving down to your knees gently massaging your knees, sliding

1539
05:22:49.200 --> 05:22:54.680
down your shins, put pressure on either side of your

1540
05:22:54.799 --> 05:23:07.639
shin gently softly but firmly, moving down to your ankles,

1541
05:23:12.560 --> 05:23:22.200
stroking the tops of your feet, and then with each

1542
05:23:23.560 --> 05:23:28.959
foot in each hand, just gently messaging the whole of

1543
05:23:29.080 --> 05:23:37.840
the foot, the top, the bottom, your heel, your ankle,

1544
05:23:38.680 --> 05:23:50.479
your toes, messaging every part of your feet. Feels so

1545
05:23:50.759 --> 05:24:05.919
good to select go and enjoy the process. Enjoy feeling

1546
05:24:08.479 --> 05:24:22.360
so deeply relaxed, so much comfort, and so many feelings.

1547
05:24:23.319 --> 05:24:37.720
That come just from touching your skin. And you can

1548
05:24:37.959 --> 05:24:39.880
just lie there.

1549
05:24:41.919 --> 05:24:50.680
For as long as you choose, enjoying the feeling of

1550
05:24:51.040 --> 05:25:20.880
deep comfort from being massaged by me. Enjoy fear deeply. Right,

1551
05:25:27.200 --> 05:25:33.680
and all we're gonna do is blow out some candles.

1552
05:25:36.200 --> 05:25:51.279
In your mind, there are gonna be a hundred candles,

1553
05:25:58.400 --> 05:26:05.040
and you're gonna blow each one out individually, one by one,

1554
05:26:07.680 --> 05:26:09.840
starting at one hundred.

1555
05:26:10.919 --> 05:26:18.279
As I count down all the way down to one,

1556
05:26:22.799 --> 05:26:31.720
and each time I say a number, you can imagine

1557
05:26:31.759 --> 05:26:38.159
that candle in front of you, and I'd like you

1558
05:26:38.319 --> 05:26:57.639
to actually physically gently blow that candle out, just so

1559
05:26:57.680 --> 05:27:05.919
it's not big. Blow those just a gentle h and

1560
05:27:06.119 --> 05:27:15.680
that candle will extinguish, and then I'll say the next

1561
05:27:15.759 --> 05:27:24.200
number as we move down, and you can just h

1562
05:27:26.319 --> 05:27:28.400
blow that one out as well.

1563
05:27:34.319 --> 05:27:42.840
And as we move down the numbers, you'll find yourself

1564
05:27:43.959 --> 05:27:46.759
feeding more and more relaxed.

1565
05:27:49.799 --> 05:27:55.799
If you need to sleep, you'll also find yourself becoming

1566
05:27:57.520 --> 05:28:11.240
incredibly tired and sleepy. In fact, you may struggle to

1567
05:28:11.360 --> 05:28:24.279
blow out all one hundred of these candles as you

1568
05:28:25.439 --> 05:28:52.360
feel more and more deeply relaxed, more and more deeply tired.

1569
05:28:56.680 --> 05:29:04.479
And the further you go down, the more your mind

1570
05:29:06.279 --> 05:29:18.599
starts to drift. You may find that you stop listening

1571
05:29:18.840 --> 05:29:31.400
to me after a while. And even though there may

1572
05:29:31.479 --> 05:29:40.200
be background sounds where you are, you'll be aware of

1573
05:29:40.319 --> 05:29:41.560
those sounds.

1574
05:29:44.520 --> 05:29:45.520
At the moment.

1575
05:29:50.560 --> 05:30:01.240
Be may start to just not you and notice them

1576
05:30:05.680 --> 05:30:22.240
at all, because they're unimportant. Where I am, I've got

1577
05:30:22.319 --> 05:30:29.240
the sounds of the birds, there's horrors, the pigeon who

1578
05:30:29.479 --> 05:30:35.520
likes to say hello sometimes, and there's the odd plane

1579
05:30:35.680 --> 05:30:46.159
that goes by, maybe traffic and trains in the distance,

1580
05:30:52.439 --> 05:31:04.479
but none of that scens important whatsoever. More candles you

1581
05:31:04.639 --> 05:31:19.080
blow out, the less important anything is. More candles you

1582
05:31:19.240 --> 05:31:19.959
blow out.

1583
05:31:23.959 --> 05:31:37.200
The further you seem to move away from sounds and

1584
05:31:39.759 --> 05:31:45.279
from general date days.

1585
05:31:45.720 --> 05:31:55.439
Stuff seems to just move away on its own.

1586
05:32:00.720 --> 05:32:02.840
You feel more.

1587
05:32:05.159 --> 05:32:25.840
Calma with every candle you blow out, guiding you for

1588
05:32:26.000 --> 05:32:39.080
the next number, do you hear me say? And then

1589
05:32:39.200 --> 05:32:56.840
you blow that candle out too? So easy, so simple.

1590
05:33:06.400 --> 05:33:20.360
We're gonna start by introducing the first candle, which is

1591
05:33:20.479 --> 05:33:39.000
a hundred. The first candles one hundred. When you blow

1592
05:33:39.279 --> 05:33:58.880
that candle out, you'll find immediately a slight change in

1593
05:33:59.080 --> 05:34:07.319
how you feel, as well as a real sense of

1594
05:34:09.840 --> 05:34:38.639
positivity growing within you. Relaxation and sleepiness expanding. Starting with

1595
05:34:45.119 --> 05:35:07.000
one hundred blow out back candle now h ninety nine,

1596
05:35:25.439 --> 05:37:08.520
candle ninety eight, cand ninety cham to see candle ninety five,

1597
05:37:24.040 --> 05:38:36.520
hand ninety four, can do ninety three, ten, ninety two,

1598
05:39:03.040 --> 05:39:45.799
ninety one, ten to ninety and.

1599
05:39:56.080 --> 05:40:56.200
Eighteen nine and eighty eight and.

1600
05:41:07.799 --> 05:44:07.919
Eighties candle eighties, eight five, n ten, ten, eighty two.

1601
05:45:15.119 --> 05:45:25.240
And two one.

1602
05:47:00.919 --> 05:47:54.040
Can seventy nine, candle seventy eight, candle seventy seven, candle

1603
05:47:57.680 --> 05:48:59.880
seventy six, candle seventy five, candle seventy four, candle seventy three,

1604
05:49:11.959 --> 05:50:14.880
candle seventy two, candle seventy one candle seventy one and

1605
05:50:19.200 --> 05:51:13.599
seventy and sixty nine, candle sixty a, candle sixty seven,

1606
05:51:27.319 --> 05:52:32.119
candle sixty five, candle sixty four, candle sixty four, candle

1607
05:52:32.759 --> 05:54:13.599
sixty three, candle sixty sixty one, candle sixty fifty nine,

1608
05:54:35.200 --> 05:55:58.319
handle fifty eight, candle fifty seven, fifty six, candle fifty five,

1609
05:56:15.840 --> 05:57:37.119
candle fifty four, handle fifty three, ten fifty two, fifty two,

1610
05:58:09.560 --> 05:59:47.240
hand fifty two, candle fifty one, candle fifty, candle foty nine,

1611
06:00:17.799 --> 06:01:41.040
candle foot he ate, candle forty seven, candle forty six,

1612
06:02:09.119 --> 06:02:14.240
candle forty five.

1613
06:02:40.880 --> 06:02:47.000
And forty two.

1614
06:03:27.200 --> 06:05:37.080
Chendle four to handle forty, candle thirty nine and thirty eight.

1615
06:06:06.240 --> 06:07:45.840
Candle thirty seven, candle thirty five, ten two thirty four,

1616
06:08:19.240 --> 06:11:10.759
hando thirty three, handle thirty one, chandle thirty handle twoin

1617
06:11:11.319 --> 06:13:34.080
eighteen nine, candle twenty eight and twenty seven, twenty six,

1618
06:14:15.040 --> 06:15:46.439
can twenty five and two wine four, endle twenty three

1619
06:16:25.040 --> 06:17:49.200
and twine bats and twenty one and to winy.

1620
06:18:51.360 --> 06:18:51.880
Can do.

1621
06:18:55.040 --> 06:21:33.560
Ninety, candle seventeen ten sixteen, chancel.

1622
06:21:37.799 --> 06:21:38.599
Four se.

1623
06:22:55.080 --> 06:23:00.840
Ten well.

1624
06:23:46.439 --> 06:25:49.959
Ooh and uh eleven y yeah, jame do.

1625
06:25:54.360 --> 06:26:53.000
Nine ten.

1626
06:26:58.200 --> 06:27:31.639
Eight s.

1627
06:27:35.360 --> 06:28:30.200
Six jam.

1628
06:29:16.159 --> 06:31:09.360
Can fo two seven.

1629
06:31:14.599 --> 06:32:24.400
Two candle. Or let go of all of those thoughts, worries,

1630
06:32:24.720 --> 06:32:30.840
concerns about the past, thoughts about the future, and even

1631
06:32:32.319 --> 06:32:36.799
things you've been thinking about today. Just let it all go.

1632
06:32:40.240 --> 06:32:47.880
Because none of it is useful in this moment. This

1633
06:32:48.159 --> 06:32:57.119
is your opportunity to just focus.

1634
06:33:02.000 --> 06:33:10.799
On feeling relaxed, allowing yourself to get in touch with

1635
06:33:10.959 --> 06:33:21.040
that natural sense of peace that we all have within us.

1636
06:33:23.439 --> 06:33:28.880
It's available for everyone. It just sometimes takes a little

1637
06:33:28.919 --> 06:33:35.240
bit of effort to set up the right time and

1638
06:33:35.400 --> 06:33:42.720
place in order for you to just let go. Because

1639
06:33:42.799 --> 06:33:50.720
when you do decide to let go and relax, that's

1640
06:33:50.799 --> 06:33:58.799
what your body starts to do because you've chosen, You've

1641
06:33:59.040 --> 06:34:05.880
chosen to just allow your body to unwind and your

1642
06:34:06.000 --> 06:34:12.720
mind starts to slow down. And it's a nice feeling.

1643
06:34:14.759 --> 06:34:17.919
It's a nice feeling at the beginning, just to know

1644
06:34:19.040 --> 06:34:29.119
that you have chosen to decide to relax deeply, and

1645
06:34:29.240 --> 06:34:35.799
because you've made that decision, your body will just follow suit.

1646
06:34:38.360 --> 06:34:43.000
Because sometimes all the muscles in your body need is

1647
06:34:43.319 --> 06:34:52.959
just permission from you to relax. Because so often we're busy,

1648
06:34:53.200 --> 06:34:57.400
we're going from here to there, we're walking around and

1649
06:34:57.520 --> 06:35:04.840
we're doing stuff and the body doesn't have any time

1650
06:35:05.119 --> 06:35:13.479
or space to really relax deeply, so it kind of

1651
06:35:13.599 --> 06:35:19.159
waits for you to lead the way, waits for your permission.

1652
06:35:23.520 --> 06:35:30.000
And when you do give your permission, when you give

1653
06:35:30.040 --> 06:35:34.240
the say so we need say okay, it's time.

1654
06:35:36.319 --> 06:35:42.400
For your body to let go completely and relax totally,

1655
06:35:46.000 --> 06:35:52.639
your body just follows. It's like a breath of relief.

1656
06:35:53.840 --> 06:35:56.759
Ah. Good, I can now relax.

1657
06:36:00.360 --> 06:36:03.439
That feeling at the end of a day, of a

1658
06:36:04.119 --> 06:36:07.520
very physical day that you may experience in the past.

1659
06:36:08.639 --> 06:36:11.159
But you get home and you just sit down on

1660
06:36:11.240 --> 06:36:15.479
a chair, maybe you kick your shoes off and not Ah,

1661
06:36:16.279 --> 06:36:21.680
feels so nice knowing that you don't have to get

1662
06:36:21.799 --> 06:36:26.840
up again for a little while at least if you choose,

1663
06:36:26.959 --> 06:36:29.439
you can just sit there for maybe an hour to

1664
06:36:31.720 --> 06:36:42.759
It feels blissful. And just by sitting down like that,

1665
06:36:44.240 --> 06:36:49.279
your body knows that it's time to relax. Your body

1666
06:36:49.959 --> 06:36:55.479
has been given permission from you. Because it's a mindset.

1667
06:36:57.000 --> 06:37:05.759
In your mind, you're prepared to let go of everything

1668
06:37:08.200 --> 06:37:15.840
and just completely allow all the stress of your body

1669
06:37:16.680 --> 06:37:34.360
to evaporate. Any tensions can just gradually vanish. It's almost

1670
06:37:34.639 --> 06:37:46.400
like magic. Really because that sense of relaxation in your body,

1671
06:37:48.040 --> 06:37:54.159
it's a very natural state. It's not something unusual. It

1672
06:37:54.279 --> 06:37:56.119
may feel unusual when.

1673
06:37:56.000 --> 06:37:59.040
You first start to relax, if you if you haven't

1674
06:37:59.159 --> 06:38:04.560
really spent a lot of time focusing and giving yourself

1675
06:38:04.720 --> 06:38:09.799
this space to let go completely and relax, they seem

1676
06:38:09.880 --> 06:38:13.560
are most alien, but it isn't.

1677
06:38:15.080 --> 06:38:21.000
It's actually the most natural thing in the world to

1678
06:38:21.159 --> 06:38:30.959
let go completely, to relax totally, the most natural thing

1679
06:38:31.279 --> 06:38:43.479
in the world to allow yourself to feel really calm

1680
06:38:43.919 --> 06:38:50.919
in your mind. And it is almost like a literal unwinding.

1681
06:38:54.560 --> 06:38:59.919
It's like you press a button and all the tension

1682
06:39:00.080 --> 06:39:06.200
and just releases, and it's like a wheel, like a cog,

1683
06:39:07.200 --> 06:39:10.759
like the inside of a clock, just unwinding. And it's

1684
06:39:10.799 --> 06:39:15.759
almost like you could see the little wind up knob

1685
06:39:15.919 --> 06:39:20.599
that's used just going the opposite way that you would

1686
06:39:20.639 --> 06:39:27.119
choose to wind it up, and the energy that frenetic

1687
06:39:28.319 --> 06:39:38.360
stress for energy gradually winding down, losing its power, losing

1688
06:39:38.479 --> 06:39:47.360
its strength as a sense of relaxation becomes stronger and deeper,

1689
06:39:51.040 --> 06:39:58.080
and you may find a the more relaxed you feel,

1690
06:39:59.439 --> 06:40:09.360
that you're cends starts to wonder, maybe seem to stop

1691
06:40:09.520 --> 06:40:13.639
listening to me for a while, and your mind goes

1692
06:40:13.799 --> 06:40:19.159
somewhere else, and then you realize you're listening to me again,

1693
06:40:21.840 --> 06:40:28.520
and that was just your mind drifting to sleep, which

1694
06:40:28.599 --> 06:40:34.439
is quite natural, because sometimes.

1695
06:40:33.919 --> 06:40:40.599
When we're stressed and tense, we're not I mean I

1696
06:40:40.639 --> 06:40:45.720
actually be aware of what we need or we physically

1697
06:40:45.840 --> 06:40:50.319
your emotionally need in this moment.

1698
06:40:53.200 --> 06:40:58.840
But when you allow your body and mind to relax

1699
06:40:59.080 --> 06:41:07.799
completely and you let go of all thoughts, concerns, worries.

1700
06:41:08.000 --> 06:41:14.119
Ideas, all letting them go, allow them to drop onto

1701
06:41:14.200 --> 06:41:20.240
the floor, when you.

1702
06:41:20.439 --> 06:41:29.360
Start to get in touch with the feelings of such relaxation,

1703
06:41:33.200 --> 06:41:41.439
this feels so nice, to be in touch with the calmness.

1704
06:41:42.639 --> 06:41:51.599
Of the different body parts as they become looser and looser.

1705
06:41:55.840 --> 06:42:08.000
Even your breathing seems easier and more natural, effortless, as

1706
06:42:08.080 --> 06:42:13.279
that cool air enters through your mouth or nose into

1707
06:42:13.360 --> 06:42:24.240
your lungs, breathing in comforts and relaxation, and then just

1708
06:42:24.400 --> 06:42:32.759
breathing out any excess remain intention or stress from every

1709
06:42:33.400 --> 06:42:41.119
part of your body and mind. And as you start

1710
06:42:41.240 --> 06:42:47.319
to focus on your mind, maybe you notice that things

1711
06:42:49.759 --> 06:42:55.560
have come to a standstill or maybe just much much

1712
06:42:56.080 --> 06:43:05.159
lower than before, because your mind is not really needed

1713
06:43:06.680 --> 06:43:14.360
when listening to my voice, which allows your mind to

1714
06:43:14.560 --> 06:43:23.759
relax just as deeply as your body. And that synchronicity

1715
06:43:24.680 --> 06:43:35.560
between the relaxation of your body and relaxation of your

1716
06:43:35.680 --> 06:43:39.560
mind lets you know that.

1717
06:43:41.720 --> 06:43:48.919
Feeling completely calm, loose, and relaxed.

1718
06:43:50.759 --> 06:44:06.599
Really is a great healing experience fear and has so

1719
06:44:07.040 --> 06:44:15.000
many positive benefits for your body, mind, and your life.

1720
06:44:17.639 --> 06:44:24.240
To be able to let go everything and to relax

1721
06:44:25.520 --> 06:44:36.439
completely in all parts of your body and mind. Even

1722
06:44:36.560 --> 06:44:52.919
your bones arised, all your muscles arise, even the skin

1723
06:44:53.680 --> 06:44:55.799
that covers your body.

1724
06:44:58.279 --> 06:45:05.799
Has relaxed. Every hair.

1725
06:45:08.799 --> 06:45:09.360
That you have.

1726
06:45:11.159 --> 06:45:12.040
Is also.

1727
06:45:13.919 --> 06:45:16.000
Deeply relaxed.

1728
06:45:22.119 --> 06:45:31.000
And your brain really starts to feel the benefits.

1729
06:45:32.319 --> 06:45:32.639
Of this.

1730
06:45:34.240 --> 06:45:46.639
Healing relaxation. And as you focus on the inside of

1731
06:45:46.759 --> 06:45:52.439
your scalp where your brain is, you can start to

1732
06:45:52.720 --> 06:46:02.200
realize and notice the benefits of your brain relaxing deeply.

1733
06:46:06.720 --> 06:46:16.639
Then it's your brain continues to relax sends those messages

1734
06:46:18.319 --> 06:46:21.040
to the rest of your body.

1735
06:46:22.639 --> 06:46:24.400
And your mind.

1736
06:46:26.040 --> 06:46:48.880
To re relax even more deeply, relaxy more completely, letting

1737
06:46:49.119 --> 06:47:01.720
go of any remaining thoughts or consers than just drop

1738
06:47:02.000 --> 06:47:11.119
onto the floor because they're no longer necessary in this moment,

1739
06:47:13.400 --> 06:47:26.200
In this moment of deep relaxation and calmness, feeling your

1740
06:47:26.319 --> 06:47:51.119
brain with deep concentrated heathing, calming, relaxing every part of

1741
06:47:51.240 --> 06:48:12.759
your brain, feeling so loose and comfortable, so relaxed and peaceful.

1742
06:48:16.080 --> 06:48:18.880
Your brain feels.

1743
06:48:20.040 --> 06:48:32.200
So light. That's so healthy in that sense, deep deep comfort.

1744
06:48:34.119 --> 06:48:48.119
Really does allow you to enjoy those ever increasing sensations

1745
06:48:48.439 --> 06:49:02.799
of comfort, that is spreading throughout your body, relaxing each

1746
06:49:04.439 --> 06:49:17.720
and every muscle of your body, e deeper and deeper,

1747
06:49:20.840 --> 06:49:38.520
much more deeper than before, much more comfort spreading through

1748
06:49:39.919 --> 06:49:40.560
your body.

1749
06:49:41.119 --> 06:49:45.000
In your mind, be.

1750
06:49:46.759 --> 06:50:02.720
So peaceful and calm, so fair, fair, peace useful in

1751
06:50:03.000 --> 06:50:18.840
avery part of your body, letting go of a everything averything,

1752
06:50:22.520 --> 06:50:40.880
so peaceful time, so relax. A very second the passes

1753
06:50:43.919 --> 06:50:53.959
you feel deeper, deeper, relax.

1754
06:50:57.240 --> 06:51:00.840
Deeper and.

1755
06:51:02.680 --> 06:51:18.080
Deeperlax, calm, so calm, peace, for.

1756
06:51:20.880 --> 06:51:30.159
So very peace, from your head down to your toes.

1757
06:51:33.279 --> 06:51:46.919
Such peace and comfort growing all the time, Such peace

1758
06:51:47.919 --> 06:52:01.360
and comfort spreading through your body and mind, deep and deeper,

1759
06:52:04.319 --> 06:52:17.560
such comforts, spreading and sinking deeper into a muscle of

1760
06:52:17.759 --> 06:52:35.479
your body, so that you feel amazing, so laxed, so piece,

1761
06:52:35.599 --> 06:52:56.119
so solas and peaceful, letting go everything.

1762
06:53:00.560 --> 06:53:06.919
Going to do a body scan, focusing on firstly how

1763
06:53:07.040 --> 06:53:08.919
you feel in your.

1764
06:53:08.840 --> 06:53:14.959
Body, not trying to change how you feel, not trying

1765
06:53:15.159 --> 06:53:20.159
to relax, not trying to move away from any discomfort

1766
06:53:21.439 --> 06:53:29.240
or stress or tension. Just accepting, observing and accepting how

1767
06:53:29.360 --> 06:53:34.479
you feel in the different parts of your body, Just

1768
06:53:34.680 --> 06:53:43.520
allowing yourself to be exactly as you are, to notice,

1769
06:53:44.279 --> 06:53:52.400
to get in touch with how you actually feel in

1770
06:53:52.560 --> 06:53:53.279
this moment.

1771
06:53:56.680 --> 06:53:58.119
So I'm going to start off.

1772
06:54:00.319 --> 06:54:09.439
By focusing on your hands. Just be aware of your hands.

1773
06:54:14.799 --> 06:54:19.279
I'd like you to move your hands around, just maybe

1774
06:54:19.360 --> 06:54:24.799
move your fingers a little bit. I've been and closing

1775
06:54:25.040 --> 06:54:32.720
your hands very gently, just so that you can get

1776
06:54:32.759 --> 06:54:39.560
in touch with how your hands and your fingers feel,

1777
06:54:44.959 --> 06:55:03.919
very very slow movements. Focusing now on your feet, and

1778
06:55:04.000 --> 06:55:07.880
if you can just do kind of an equivalent with

1779
06:55:08.080 --> 06:55:13.799
your feet is you've just done with your hands, maybe

1780
06:55:15.240 --> 06:55:22.639
turn in your ankles, moving your feet around, moving your

1781
06:55:22.799 --> 06:55:24.240
toes gently.

1782
06:55:26.520 --> 06:55:28.520
But only very.

1783
06:55:30.400 --> 06:55:42.119
Gently and very slowly, noticing how your feet fulfill in

1784
06:55:42.279 --> 06:55:51.959
this moment. Focusing now and your eyes.

1785
06:55:54.959 --> 06:55:56.159
I'd like you to just.

1786
06:55:57.759 --> 06:56:03.880
Focus on your eyelids. Maybe you can open and close.

1787
06:56:03.639 --> 06:56:07.840
Your eyes a couple of times to really get in

1788
06:56:08.080 --> 06:56:08.799
touch with.

1789
06:56:09.639 --> 06:56:14.360
How you feel. When you do close your eyes, the

1790
06:56:14.479 --> 06:56:20.720
muscle changes in your eyes when you do close them,

1791
06:56:23.560 --> 06:56:29.919
maybe raising your eyebrows, it stretches the tops of your eyes,

1792
06:56:33.159 --> 06:56:41.599
perhaps squinting your eyes, scrunching up your eyes just so

1793
06:56:41.720 --> 06:56:51.720
you can hear it again, touch with all aspects of how.

1794
06:56:53.319 --> 06:56:55.040
Your eyes feel.

1795
06:56:57.520 --> 06:56:57.959
Right now.

1796
06:57:07.360 --> 06:57:13.880
Now focusing on your thighs, then it just starts you

1797
06:57:14.000 --> 06:57:24.119
to gently tense your thighs, just very very gently, just

1798
06:57:24.439 --> 06:57:36.639
enough so you can become more attuned to the physical

1799
06:57:37.279 --> 06:57:44.520
sensation of your upper legs, the front of your thighs,

1800
06:57:44.799 --> 06:57:51.880
in the backs of your thighs, noticing.

1801
06:57:53.560 --> 06:58:10.599
And observing how your thighs feel right now, moving your

1802
06:58:10.799 --> 06:58:14.000
focus to the back of your.

1803
06:58:14.000 --> 06:58:22.560
Neck, just noticing the back of your neck the muscles,

1804
06:58:24.479 --> 06:58:27.599
and of course they lead to the side of your neck.

1805
06:58:29.080 --> 06:58:34.200
They also lead to the top of your back, which

1806
06:58:34.360 --> 06:58:39.759
lead to your shoulders. So as your focus on the

1807
06:58:39.919 --> 06:58:45.479
back of your neck, maybe you can move your head

1808
06:58:46.439 --> 06:58:54.159
gently upwards as if you're looking up, Maybe moving your

1809
06:58:54.279 --> 06:59:02.080
head down as if you're looking down. Perhaps moving your

1810
06:59:02.119 --> 06:59:12.119
headside to side, right to left, but only very slowly

1811
06:59:13.959 --> 06:59:20.680
and very gently. I'm not trying to force anything.

1812
06:59:22.439 --> 06:59:24.119
It has to be very.

1813
06:59:26.279 --> 06:59:32.119
Very gentle, just so you can.

1814
06:59:33.639 --> 06:59:35.279
Be more.

1815
06:59:36.919 --> 06:59:49.799
In touch with the feelings, with the sensations of physical sensations.

1816
06:59:49.040 --> 06:59:57.000
Of how the back of your neck feels right now,

1817
07:00:04.560 --> 07:00:12.520
as we now focus on the tops of your arms,

1818
07:00:14.880 --> 07:00:19.759
the parts where your biceps and your triceps are between

1819
07:00:19.799 --> 07:00:26.360
your elbow and your shoulders. To focus on.

1820
07:00:26.599 --> 07:00:33.759
Those parts, the tops of your arms, you may like

1821
07:00:33.880 --> 07:00:37.799
to just tense them, but very.

1822
07:00:39.599 --> 07:00:40.840
Very gently.

1823
07:00:42.279 --> 07:00:53.959
And slowly, so you're not straining or putting any pressure whatsoever.

1824
07:00:54.880 --> 07:01:04.520
On your arms. It's just so you can gain more

1825
07:01:04.919 --> 07:01:10.959
of a sense of how your upper arms.

1826
07:01:12.159 --> 07:01:24.080
Are feeling in this moment, and just noticing as you gently,

1827
07:01:26.200 --> 07:01:27.680
very gently.

1828
07:01:29.159 --> 07:01:30.880
And slowly.

1829
07:01:32.080 --> 07:01:43.040
Tighten the muscles and then let go. Notice how the

1830
07:01:43.240 --> 07:01:45.479
tops of your arms feel.

1831
07:01:48.000 --> 07:01:59.680
Right now. As a now focus.

1832
07:02:02.360 --> 07:02:09.919
On your stomach, the area the lower abdomen area below

1833
07:02:10.000 --> 07:02:18.759
your belly button, moving all the way down to your hips,

1834
07:02:19.880 --> 07:02:31.119
just above your grind. Maybe you're able to tense these

1835
07:02:31.319 --> 07:02:48.919
muscles in the area very very gently and slowly, if

1836
07:02:49.080 --> 07:02:53.200
that's a difficult thing to do, and maybe you can

1837
07:02:53.400 --> 07:02:55.279
just move.

1838
07:02:56.560 --> 07:03:04.439
Your body shooting your stomach up maybe moving a little

1839
07:03:04.479 --> 07:03:10.599
bit to the side using your hips, just so you

1840
07:03:11.159 --> 07:03:12.799
can get more.

1841
07:03:14.240 --> 07:03:15.479
In tune.

1842
07:03:16.880 --> 07:03:21.159
With how your lower aptomen area.

1843
07:03:24.599 --> 07:03:40.759
Is feeling in this moment. Just noticing the physical.

1844
07:03:42.000 --> 07:03:59.919
Sensations or your lower abdomen as you move.

1845
07:04:01.720 --> 07:04:15.720
Your attention to your mouth, noticing your lips and inside

1846
07:04:15.880 --> 07:04:33.720
your mouth, your teeth, your guns, your tongue, Just noticing

1847
07:04:35.479 --> 07:04:38.400
how your tongue and your mouth feels.

1848
07:04:41.200 --> 07:04:42.880
And it may help by.

1849
07:04:44.840 --> 07:04:52.080
Moving your tongue around your mouth, moving it to your left,

1850
07:04:53.840 --> 07:04:59.520
maybe pressing it gently against the side of your mouth,

1851
07:05:01.080 --> 07:05:06.040
and then to the right, gently to the side of

1852
07:05:06.159 --> 07:05:14.119
your mouth, perhaps pressing up against the top of your mouth,

1853
07:05:15.279 --> 07:05:21.119
and then down gently against the bottom of your mouth,

1854
07:05:23.799 --> 07:05:35.240
always very slowly, in a very very gentle.

1855
07:05:39.680 --> 07:05:40.919
So that you can.

1856
07:05:44.479 --> 07:05:45.560
Be aware.

1857
07:05:50.400 --> 07:06:12.639
Of how you feel in your mouth area. Now I'm

1858
07:06:12.720 --> 07:06:14.200
going to focus.

1859
07:06:16.080 --> 07:06:17.599
On your wrists.

1860
07:06:27.720 --> 07:06:32.919
And I'll ask you to maybe just routine.

1861
07:06:34.119 --> 07:06:35.279
Your wrists.

1862
07:06:36.639 --> 07:06:44.680
By moving your hands in a circular motion very gently

1863
07:06:46.599 --> 07:07:08.279
and slowly, just soly you can feel the sensations that

1864
07:07:08.520 --> 07:07:14.479
you are currently experiencing in.

1865
07:07:17.479 --> 07:07:25.439
Your risks. Perhaps move in your hands.

1866
07:07:26.720 --> 07:07:50.919
Up and down again very very gently and slowly, very

1867
07:07:51.560 --> 07:07:57.959
gentle and slow.

1868
07:08:11.400 --> 07:08:12.400
As you now.

1869
07:08:14.840 --> 07:08:29.439
Start to observe your lower back. The bad part is

1870
07:08:31.040 --> 07:08:47.200
just above your hips, where your coxis are a whole

1871
07:08:47.479 --> 07:08:54.080
area which also really does include the signs of your

1872
07:08:54.119 --> 07:08:59.840
body because those muscles are very much connected.

1873
07:09:04.560 --> 07:09:11.840
As those muscles also move into your hiperia, connecting to

1874
07:09:12.040 --> 07:09:26.959
your buttics the side of your hips. And if you're

1875
07:09:28.240 --> 07:09:35.159
physically able to do so, maybe you can.

1876
07:09:35.959 --> 07:09:37.479
Very gently.

1877
07:09:39.159 --> 07:09:51.880
Just move your body ever so slightly, very slowly from

1878
07:09:52.159 --> 07:09:58.000
side to side, just enough.

1879
07:10:03.240 --> 07:10:04.599
S gauge.

1880
07:10:09.319 --> 07:10:10.599
How you feel.

1881
07:10:12.680 --> 07:10:13.880
In your lawer back.

1882
07:10:21.439 --> 07:10:32.119
Perhaps you could even move your hips gently up and down.

1883
07:10:35.680 --> 07:10:42.159
Gently slowly in order to.

1884
07:10:46.720 --> 07:10:48.240
Be in touch.

1885
07:10:50.599 --> 07:10:55.040
With the physical sensations.

1886
07:10:55.439 --> 07:10:56.880
Of your lower back.

1887
07:11:13.720 --> 07:11:25.520
As we know. Live to your attention to your jaw,

1888
07:11:28.840 --> 07:11:34.479
an area from your chin all the way up to

1889
07:11:34.720 --> 07:11:51.599
near where your ears are. Oh, your jaw, you can

1890
07:11:51.880 --> 07:11:56.119
just if it's okay to do sid.

1891
07:11:57.599 --> 07:12:08.119
Gently open your mouth, not wide, no stretching, just very

1892
07:12:08.840 --> 07:12:21.479
gently and slowly opening your mouth thing closing your mouth

1893
07:12:23.799 --> 07:12:29.000
very gently and slowly.

1894
07:12:38.040 --> 07:12:38.880
So you can.

1895
07:12:41.840 --> 07:12:43.080
Be in touch.

1896
07:12:49.560 --> 07:13:23.479
With how your jaw feels. Now, no to sing now.

1897
07:13:26.240 --> 07:13:39.119
Your chest area, and you don't need to do anything

1898
07:13:41.040 --> 07:13:47.279
to move your chest because it moves every time you

1899
07:13:47.520 --> 07:14:05.680
breathe and it moves very gently and slowly automatically with

1900
07:14:06.000 --> 07:14:17.119
each breath you take. As you focus on.

1901
07:14:19.639 --> 07:14:22.119
How your chest.

1902
07:14:26.959 --> 07:15:07.840
Feels when you breathe, move in your focus to your forearms,

1903
07:15:10.319 --> 07:15:26.479
your elbows. Maybe you're able to very gently and slowly

1904
07:15:28.919 --> 07:15:33.759
tense the muscles in your forearms.

1905
07:15:36.479 --> 07:15:38.479
And when you do that, you can.

1906
07:15:38.639 --> 07:16:11.080
Feel your elbows as well, very gently and slowly, gently.

1907
07:16:13.959 --> 07:16:15.959
And softly.

1908
07:16:19.479 --> 07:16:27.279
Obsaving your forearms.

1909
07:16:29.439 --> 07:16:51.279
And dilburs. No, focus.

1910
07:16:57.639 --> 07:17:04.560
On the rest of your back, your upper back.

1911
07:17:08.840 --> 07:17:26.279
In the middle, the middle of your back again, this

1912
07:17:26.919 --> 07:17:37.000
part of your body. News Also every time you pray.

1913
07:17:42.000 --> 07:17:53.439
You may not notice that. Usually as you observe.

1914
07:17:55.439 --> 07:18:02.400
Your upper back in the middle of your back, you

1915
07:18:02.799 --> 07:18:04.799
can really feel.

1916
07:18:07.000 --> 07:18:59.919
That gent and movement. Moving your focus.

1917
07:19:01.439 --> 07:19:15.200
Into your hip area, your butties, your brain, those muscles,

1918
07:19:15.360 --> 07:19:17.040
and those bones.

1919
07:19:19.119 --> 07:19:59.799
In your midsection. Just noticing how you're hips feel. Right now,

1920
07:20:07.360 --> 07:20:17.360
you can very very gently move your hips.

1921
07:20:21.959 --> 07:20:43.759
Maybe side to side, very gently and slo very.

1922
07:20:48.080 --> 07:21:01.439
Very gently, softly.

1923
07:21:10.200 --> 07:21:32.479
No, everything starts to slow down, including the thoughts in

1924
07:21:32.599 --> 07:21:42.599
your mind and your mind itself just starts to gradually.

1925
07:21:44.599 --> 07:21:51.159
It doesn't have to be instant, but just gradually starting too.

1926
07:21:52.479 --> 07:22:01.279
It's almost like time is streight chin. It's a slower

1927
07:22:01.439 --> 07:22:09.319
pace to maybe what you're used to in your day

1928
07:22:09.360 --> 07:22:31.360
to day life. It's a slower movement of energy, very

1929
07:22:35.759 --> 07:22:44.200
small movements which make up the larger movements, which is

1930
07:22:44.279 --> 07:22:52.000
always the case. Now, when you move your hand, it

1931
07:22:52.159 --> 07:22:54.880
might seem like it's one movement, but it's lots of

1932
07:22:55.680 --> 07:23:03.040
minute different muscles moving in accordance with each other. And

1933
07:23:08.080 --> 07:23:20.400
what happens in this space that we're sharing is we

1934
07:23:20.639 --> 07:23:41.560
move from that big movement into those smaller movements. Starting

1935
07:23:41.680 --> 07:23:52.520
to focus on how your body feels, not just as

1936
07:23:52.560 --> 07:23:56.880
a whole, not just oh, i'm feel in this way.

1937
07:23:56.959 --> 07:24:03.040
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1938
07:24:04.360 --> 07:24:10.959
I'm feeling this way, I'm feeling that way. Starting to

1939
07:24:11.200 --> 07:24:22.400
notice that your body begins to present to you small

1940
07:24:23.520 --> 07:24:39.880
feelings around your body, small physical sensations in your legs,

1941
07:24:42.639 --> 07:24:56.279
whether pleasurable or not. Maybe resisting the temptation to label them.

1942
07:24:59.040 --> 07:25:00.080
Or to judge them.

1943
07:25:01.479 --> 07:25:07.520
Those feelings, just thinking them, thinking about them is just

1944
07:25:07.759 --> 07:25:24.720
being neutral, just feelings, not being particularly concerned, but just

1945
07:25:25.119 --> 07:25:39.799
noticing what your body is telling you, the feelings in

1946
07:25:39.919 --> 07:25:46.080
your arms, instead of feeling the whole of the arm.

1947
07:25:47.520 --> 07:25:49.240
Maybe notice those.

1948
07:25:51.000 --> 07:26:04.880
Individual feelings, all those different muscles and the skin, the

1949
07:26:05.159 --> 07:26:11.319
hairs of your arms, all the internal parts of your arms,

1950
07:26:11.439 --> 07:26:30.680
the veins, the bones, just being aware of maybe your

1951
07:26:30.840 --> 07:26:38.959
elbow on your right arm has a certain feeling. Maybe

1952
07:26:39.279 --> 07:26:52.360
your left wrist also has its own individual physical sensation.

1953
07:27:04.799 --> 07:27:11.520
What about your forearm when your right arm, you're right forearm,

1954
07:27:18.880 --> 07:27:20.159
there may not be any.

1955
07:27:20.439 --> 07:27:27.680
Particular feeling that you could even give a name to,

1956
07:27:31.439 --> 07:27:35.799
may not feel like anything other than just a feeling.

1957
07:27:36.720 --> 07:27:48.759
You know, it's there. The feelings in your shoulders, perhaps

1958
07:27:48.840 --> 07:27:52.599
your shoulders when you think about them, kind of almost

1959
07:27:52.799 --> 07:27:59.479
like they're the same, you know, the same feeling. It's

1960
07:27:59.599 --> 07:28:02.400
like you both of your shoulders are just one thing.

1961
07:28:04.240 --> 07:28:05.119
Of course they're not.

1962
07:28:13.799 --> 07:28:19.119
And when you focus on your left shoulder and then

1963
07:28:19.200 --> 07:28:25.799
on your right shoulder, maybe find that you move the

1964
07:28:25.959 --> 07:28:36.680
muscles a little bit, maybe tense the muscles gently, noticing

1965
07:28:38.040 --> 07:28:39.159
the difference.

1966
07:28:41.840 --> 07:29:09.439
In each shoulder and your lower back, the left side

1967
07:29:09.560 --> 07:29:13.159
of your lower back and the right side of your

1968
07:29:13.200 --> 07:29:13.959
lower back.

1969
07:29:21.680 --> 07:29:26.959
Of course that connection to your buttocks and to your hips,

1970
07:29:34.479 --> 07:29:38.040
and also moving up into the middle of your back.

1971
07:29:47.959 --> 07:29:52.119
And sometimes like right now, actually when I focus on

1972
07:29:52.279 --> 07:29:57.880
their part. When I focused on my buttocks, and then

1973
07:29:57.919 --> 07:30:01.759
I focused on my the middle of my back, I

1974
07:30:01.840 --> 07:30:04.720
almost felt like the muscles in my lower back were

1975
07:30:04.759 --> 07:30:16.560
being stretched very gently, just stretched a little bit. Even

1976
07:30:16.639 --> 07:30:25.240
though I wasn't doing anything to try to stretch your

1977
07:30:25.319 --> 07:30:27.560
lower back, it just seemed to happen.

1978
07:30:28.759 --> 07:30:30.200
The feeling of.

1979
07:30:32.400 --> 07:30:46.360
Very gently stretching your lower back comes along.

1980
07:30:50.080 --> 07:31:13.400
I have feeling in your chest, just noticing what sensations

1981
07:31:15.000 --> 07:31:32.639
you are experiencing in your chest right now. And there's

1982
07:31:32.720 --> 07:31:36.880
so much of the chest. Obviously, there's the collar bone

1983
07:31:37.040 --> 07:31:43.840
leading to the chest. You've got the chest bone, You've

1984
07:31:43.840 --> 07:31:52.159
got the muscles in your chest. Of course, if you're female,

1985
07:31:52.840 --> 07:31:59.759
there's possibly the breasts. If you're male, you've.

1986
07:31:59.639 --> 07:32:00.159
Got the.

1987
07:32:02.880 --> 07:32:08.439
Different well my not that different these days, but there

1988
07:32:08.520 --> 07:32:09.439
may be more.

1989
07:32:11.200 --> 07:32:17.479
Muscles at the top of the chest, but at the

1990
07:32:17.639 --> 07:32:22.560
side underneath it's pretty much the same. Whether you're a

1991
07:32:22.639 --> 07:32:27.639
man or a woman. There's muscles there, muscles that stretch

1992
07:32:27.759 --> 07:32:32.759
out to your back, as well as breast tissue which

1993
07:32:32.799 --> 07:32:41.080
stretches and moves into your back. To just being aware

1994
07:32:41.159 --> 07:33:02.319
of your chest, being with whatever feeling is in your chest.

1995
07:33:17.959 --> 07:33:25.439
When I noticed that, I focus on my chest. I

1996
07:33:25.680 --> 07:33:30.639
feel it in my back and my upper back. I mean,

1997
07:33:30.720 --> 07:33:33.639
I guess the obvious reason would be because you know,

1998
07:33:33.680 --> 07:33:44.439
I'll breathe in in then it stretches my chest and

1999
07:33:44.799 --> 07:33:54.959
my back at the same time. It feels.

2000
07:33:57.840 --> 07:34:09.639
It feels okay, doesn't feel I've got a little bit

2001
07:34:09.680 --> 07:34:11.000
of pain in my right.

2002
07:34:12.840 --> 07:34:18.240
Chest, a little bit not pain, but a little discomfort,

2003
07:34:18.400 --> 07:34:28.439
maybe stiffness possibly, I don't know. I noticed my shoulders

2004
07:34:28.479 --> 07:34:31.319
are also wanting to.

2005
07:34:33.639 --> 07:34:38.319
Flex for some reason. I think that's probably part of

2006
07:34:38.520 --> 07:34:47.479
my upper back, that connection between my shoulders my upper back,

2007
07:34:49.279 --> 07:34:53.319
because I can move my shoulders and stretch the muscles

2008
07:34:54.080 --> 07:35:02.279
in my back, moving the shoulders backwards or a which

2009
07:35:02.400 --> 07:35:05.919
then moves. I think it's the scapulous.

2010
07:35:07.840 --> 07:35:08.439
In your back.

2011
07:35:18.479 --> 07:35:26.159
It feels quite nice. Actually, A good thing about this

2012
07:35:26.479 --> 07:35:31.240
is you can, if you want to, you can just

2013
07:35:34.799 --> 07:35:46.479
flex or stimulate the various muscles in your body gently

2014
07:35:47.919 --> 07:35:51.400
in order to get more of the sense of how

2015
07:35:51.479 --> 07:36:06.360
they feel. And when you're relaxing. When you do tense

2016
07:36:06.479 --> 07:36:10.400
and muscle and you let it go and you let

2017
07:36:10.439 --> 07:36:17.159
it relax, it relaxes way more.

2018
07:36:18.560 --> 07:36:19.439
Than it would normally.

2019
07:36:24.400 --> 07:36:26.680
But you have to feel.

2020
07:36:28.520 --> 07:36:32.080
That you're able to do that, there's no point in

2021
07:36:32.159 --> 07:36:37.919
doing it if there's an issue with the per part

2022
07:36:37.959 --> 07:36:44.439
of your body. You need to be gentle with yourself

2023
07:36:47.119 --> 07:37:00.759
at all times when relaxing deeply. It's important to be

2024
07:37:01.040 --> 07:37:12.000
kind to yourself. As you notice your mind.

2025
07:37:16.319 --> 07:37:23.319
How much has your mind slowed down since we started

2026
07:37:24.759 --> 07:37:25.560
this recording.

2027
07:37:41.599 --> 07:37:42.680
How calm.

2028
07:37:46.279 --> 07:37:57.919
And peaceful is your mind right now? We've nothing to

2029
07:37:58.040 --> 07:38:07.919
think about and just my voice to listen to. Because

2030
07:38:08.000 --> 07:38:18.959
you know, the intention behind this recording is relaxation. At

2031
07:38:19.000 --> 07:38:25.439
the very least, for you to feel more relaxed at

2032
07:38:25.479 --> 07:38:28.840
the end of the recording than you did at the beginning.

2033
07:38:33.959 --> 07:38:45.799
At the very least, your mind to slow down as

2034
07:38:45.880 --> 07:38:46.880
your body.

2035
07:38:47.240 --> 07:39:02.479
Continues to relax, because that's what you want to happen.

2036
07:39:06.479 --> 07:39:25.119
That's what you expect to happen, for relaxation to fill.

2037
07:39:27.479 --> 07:39:40.439
Your body, maybe calm in your mind to the point

2038
07:39:40.639 --> 07:39:47.240
of boredom when you start, maybe to.

2039
07:39:52.840 --> 07:40:33.599
Drift away dressed in it's almost as if you're moving

2040
07:40:34.240 --> 07:40:42.080
further away from your body in your mind, just leaving

2041
07:40:42.319 --> 07:40:54.279
that there, kind of liking it an escape pod in

2042
07:40:54.400 --> 07:40:58.759
a spaceship a movie, a space movie. You know, when

2043
07:40:58.799 --> 07:41:06.159
against a little pod since the man far away from

2044
07:41:06.240 --> 07:41:28.840
the spaceship safe to dream and continue.

2045
07:41:33.599 --> 07:41:55.720
To relax, drifting.

2046
07:42:13.880 --> 07:43:22.959
So slow and peaceful, so rare basil, and focusing on

2047
07:43:23.119 --> 07:43:38.080
the feeding of those individual parts of your body. That's

2048
07:43:40.959 --> 07:43:55.439
a relaxing. One by one, you may find that.

2049
07:44:00.240 --> 07:44:01.000
Now and then.

2050
07:44:03.720 --> 07:44:14.919
You realize that you weren't listening to my voice because

2051
07:44:14.959 --> 07:44:26.479
your mind started to imagine something different, maybe started to

2052
07:44:28.759 --> 07:44:39.880
almost move into some kind of a dreamy state. And

2053
07:44:40.000 --> 07:44:46.520
then you become aware of my voice again. And even

2054
07:44:46.680 --> 07:44:53.439
though you may want to focus on my voice, you

2055
07:44:53.599 --> 07:45:01.520
may also wish to allow your mind to just drift

2056
07:45:04.720 --> 07:45:21.159
naturally into that space of comfort and safety. As you

2057
07:45:22.000 --> 07:45:40.400
feel more comfort spreading through your body like a warm blanket.

2058
07:45:43.880 --> 07:45:44.520
Covering you.

2059
07:45:46.799 --> 07:46:08.919
Gently, keeping your body at just the perfect temperature, and

2060
07:46:09.080 --> 07:46:21.000
even if you can hear background sounds, they just don't

2061
07:46:21.240 --> 07:46:24.720
seem to matter anymore.

2062
07:46:30.040 --> 07:46:31.479
There's that sense of.

2063
07:46:34.119 --> 07:46:51.000
Peace spreads through your mind like a gentle breeze, yet

2064
07:46:51.159 --> 07:47:03.439
strong enough to blow away all negativity, strong.

2065
07:47:03.200 --> 07:47:03.680
Enough to.

2066
07:47:07.080 --> 07:47:17.200
Remove from your mind any anxiety or stress that was

2067
07:47:17.400 --> 07:47:32.479
there before, and blow away any other thoughts or feelings

2068
07:47:32.880 --> 07:47:38.360
that just don't fit.

2069
07:47:42.240 --> 07:47:44.159
With the sense.

2070
07:47:51.360 --> 07:48:22.919
Relaxation that is feeling your body and your mind. Unless

2071
07:48:22.959 --> 07:48:29.319
you focus on your mind and count down from ten

2072
07:48:29.720 --> 07:48:38.040
down to one, and with each number you hear, your

2073
07:48:38.240 --> 07:48:42.599
mind will become.

2074
07:48:48.279 --> 07:49:03.799
Slightly more relaxed, just just slightly.

2075
07:49:06.360 --> 07:49:06.400
So.

2076
07:49:06.560 --> 07:49:13.599
From ten down to nine, just a slight movement. From

2077
07:49:13.799 --> 07:49:26.040
nine down to eight, just another small change in how

2078
07:49:26.200 --> 07:49:37.639
you feel. Eight down to seven, That feeling.

2079
07:49:37.360 --> 07:49:43.040
Is a gap, almost like a gap that starts to

2080
07:49:43.200 --> 07:49:50.639
get wider, the gap between those feelings.

2081
07:49:51.720 --> 07:49:58.680
That you used to have in your mind compared to

2082
07:49:58.880 --> 07:50:06.240
the feelings you have there growing now, feelings of comfort

2083
07:50:06.560 --> 07:50:18.159
and security and confidence, and the gap becomes wider. Eight

2084
07:50:18.319 --> 07:50:25.240
down to seven, seven down to six, And when you

2085
07:50:25.319 --> 07:50:31.680
get to five, your mind will start to have a

2086
07:50:32.119 --> 07:50:45.279
certain physical sensation, most like there's a magnet outside of

2087
07:50:45.400 --> 07:50:52.439
your head, sucking detension and the stress and any remaining

2088
07:50:53.560 --> 07:50:59.880
feelings that you don't want, sucking them out through your skull.

2089
07:51:05.720 --> 07:51:13.200
And then down to four you can start to really experience.

2090
07:51:12.520 --> 07:51:14.279
That sense of.

2091
07:51:15.759 --> 07:51:26.279
Not just emptiness, but space, a place full of fresh air,

2092
07:51:31.159 --> 07:51:37.880
the place where you can stretch. It's almost as if

2093
07:51:37.959 --> 07:51:42.040
as you go down to four and three, your mind

2094
07:51:42.200 --> 07:51:50.439
is expanding, with this sense of peace.

2095
07:51:51.799 --> 07:51:54.599
And tranquility growing.

2096
07:51:56.759 --> 07:52:02.880
As it moves down to when you get to one.

2097
07:52:04.319 --> 07:52:05.279
Your mind.

2098
07:52:08.279 --> 07:52:16.840
Just feels exactly how you want to feel. It's almost

2099
07:52:19.680 --> 07:52:32.080
a perfect feeling, maybe a sensation that.

2100
07:52:33.680 --> 07:52:43.040
You'd like to keep a place that's safe, where nothing

2101
07:52:46.599 --> 07:53:01.279
can affect you at all, and you can.

2102
07:53:01.360 --> 07:53:10.319
Stay in that that space of comfort and confidence, confident

2103
07:53:10.479 --> 07:53:16.919
in your own ability to create this space and this

2104
07:53:18.279 --> 07:53:22.360
feeling of comfort within your own mind.

2105
07:53:23.639 --> 07:53:26.240
Just by counting and ten.

2106
07:53:27.799 --> 07:53:34.919
Down to one. And this is something that you can

2107
07:53:35.040 --> 07:53:44.119
do yourself when you're on your own, the time when

2108
07:53:44.200 --> 07:53:48.200
you can maybe sit down, maybe just for a few minutes,

2109
07:53:52.799 --> 07:54:00.919
close your eyes, just count slowly from ten.

2110
07:54:03.599 --> 07:54:04.560
Down to one.

2111
07:54:08.840 --> 07:54:21.720
And re experience these feelings in your mind. And when

2112
07:54:21.799 --> 07:54:29.599
you feel that way in your mind, your body copies

2113
07:54:31.439 --> 07:54:42.159
your mind, and that feeling is spread through your spine

2114
07:54:43.439 --> 07:54:48.360
and your nervous system into every part of your body,

2115
07:54:50.439 --> 07:55:04.799
travels through your bloodstream, heathing and relax every particle of

2116
07:55:04.959 --> 07:55:21.799
your existence. Now we can we can practice this a

2117
07:55:21.919 --> 07:55:30.000
few times before the end of the recording, and then

2118
07:55:30.080 --> 07:55:37.040
you can practice on your own and each time you

2119
07:55:37.319 --> 07:55:49.040
count for ten about one, the feelings of comforts, calmness,

2120
07:55:49.240 --> 07:56:07.680
and deep deep relaxation becomes stronger and deeper, filling your

2121
07:56:08.959 --> 07:56:15.159
mind and your brain with these positive.

2122
07:56:14.840 --> 07:56:24.720
Chemicals the spread throughout your body, relaxing you so quickly,

2123
07:56:26.759 --> 07:56:33.639
relaxing your whole body and mind so very.

2124
07:56:35.119 --> 07:56:42.919
Very easily, just by counting from ten.

2125
07:56:45.599 --> 07:56:52.799
Down to one. So we're going to do it now.

2126
07:56:53.639 --> 07:56:57.560
I'm going to count from ten down to one. I'd

2127
07:56:57.759 --> 07:57:02.080
like you to repeat the number after me. So when

2128
07:57:02.119 --> 07:57:10.720
I say ten, you can just repeat to yourself ten.

2129
07:57:16.319 --> 07:57:21.439
Just notice, be aware of how you feel.

2130
07:57:25.360 --> 07:57:32.919
In your mind and your body. Then when I say nine,

2131
07:57:35.319 --> 07:57:50.880
you can repeat to yourself nine again, noticing the increase

2132
07:57:51.240 --> 07:57:59.439
in comfort and calmness in your mind and in your body.

2133
07:58:05.439 --> 07:58:14.880
The same when I say eight, I want to say seven, six,

2134
07:58:17.279 --> 07:58:31.720
I want I say five, four, When I say three, two,

2135
07:58:36.119 --> 07:58:42.319
and lastly, when I say one, you can repeat that number.

2136
07:58:49.759 --> 07:58:49.919
Now.

2137
07:58:50.040 --> 07:58:53.919
Of course, when you do this on your own.

2138
07:58:55.279 --> 07:59:00.200
Without listening to me, you can say the number or

2139
07:59:00.319 --> 07:59:07.479
whatever speed that you feel is necessary.

2140
07:59:08.439 --> 07:59:11.720
For you, so you can adapt.

2141
07:59:14.040 --> 07:59:18.080
So you feel you want to say the numbers ten

2142
07:59:18.400 --> 07:59:24.799
down to one faster than I do, then you go

2143
07:59:24.919 --> 07:59:28.599
ahead and do that. Or if you feel when you

2144
07:59:28.759 --> 07:59:34.400
do it yourself, then you'd like to have more more

2145
07:59:34.639 --> 07:59:42.040
space between the numbers, maybe take a lot longer to

2146
07:59:42.159 --> 07:59:52.279
get from ten all the way down to one. That's

2147
07:59:52.400 --> 08:00:05.360
your choice also to do. So I'm gonna count from

2148
08:00:05.520 --> 08:00:13.599
ten down to one, and when I get to one,

2149
08:00:14.880 --> 08:00:20.840
that will be the end of this recording, unless, of course,

2150
08:00:20.919 --> 08:00:45.759
you're listening with music, and the music will continue. Ten nine,

2151
08:01:10.720 --> 08:05:40.319
five four ch twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2152
08:05:45.040 --> 08:06:05.560
twelve eleven, ten nine eight.

2153
08:06:10.080 --> 08:06:20.680
Seven six, five.

2154
08:06:25.439 --> 08:06:25.919
Four.

2155
08:06:29.959 --> 08:06:35.680
Three two.

2156
08:06:41.959 --> 08:06:56.200
One. Now open your eyes, noticing.

2157
08:06:57.959 --> 08:07:02.959
How you physically feel having counted down from twenty to one,

2158
08:07:06.240 --> 08:07:09.080
allowing stress and tension.

2159
08:07:09.159 --> 08:07:11.959
To leave through your fingertips and your toes.

2160
08:07:13.520 --> 08:07:18.200
And as you focus on your fingertips, maybe they feel

2161
08:07:18.240 --> 08:07:25.560
a little bit tingly, which is I suppose quite understanding.

2162
08:07:25.159 --> 08:07:30.240
Considering attention has been exiting your body through your fingertips.

2163
08:07:36.720 --> 08:07:38.720
So now I'm going to count from twenty down to

2164
08:07:38.799 --> 08:07:40.560
one again. This time.

2165
08:07:44.680 --> 08:07:50.319
You got to feel relief of tension and stress in

2166
08:07:50.439 --> 08:07:59.919
the anxiety that you may have leaving through your stomach.

2167
08:08:02.599 --> 08:08:06.319
Just leaving through your stomach, almost as if it's just

2168
08:08:07.360 --> 08:08:14.439
releasing the whole of your stomach. You'll navl to just

2169
08:08:14.560 --> 08:08:18.639
above your chest or below your chest rather so surround

2170
08:08:18.759 --> 08:08:20.040
in your belly button area.

2171
08:08:20.319 --> 08:08:26.040
The whole area. You can feel the tension of your

2172
08:08:26.080 --> 08:08:32.360
body wherever it's left, just releasing from that area, and

2173
08:08:32.479 --> 08:08:32.840
you may.

2174
08:08:32.880 --> 08:08:37.880
Notice that your stomach will become very relaxed as I

2175
08:08:38.080 --> 08:08:39.959
countdown from.

2176
08:08:39.880 --> 08:09:55.799
Twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

2177
08:09:58.560 --> 08:09:59.119
Five.

2178
08:10:03.680 --> 08:10:18.400
Oh three two what.

2179
08:10:23.319 --> 08:10:25.520
And you can open your eyes again if you choose,

2180
08:10:26.080 --> 08:10:29.720
or you can just keep them closed because it feels relaxing.

2181
08:10:32.040 --> 08:10:34.000
Just notice how your stomach feels.

2182
08:10:35.439 --> 08:10:39.080
I notice as your focus, just do a little scan

2183
08:10:39.319 --> 08:10:45.880
of your body. Just notice how your body feels, focusing

2184
08:10:48.599 --> 08:10:56.040
on your upper body, back, chest, stomach, legs, arms, hands, feet.

2185
08:10:58.840 --> 08:11:06.040
Just noticing, and you know, you may start to feel.

2186
08:11:08.240 --> 08:11:12.000
More of a sense of tiredness, which may be the

2187
08:11:12.119 --> 08:11:18.520
reason you're listening to this recording because you would like to.

2188
08:11:20.159 --> 08:11:25.959
Let go completely of everything and dreapt.

2189
08:11:27.200 --> 08:11:32.400
Off into a nice, natural, calm.

2190
08:11:32.439 --> 08:11:44.080
Relaxing sleep. So now we're going to focus.

2191
08:11:46.639 --> 08:11:53.439
On your forehead, and if you choose, you can incorporate

2192
08:11:53.520 --> 08:11:58.439
your eyes in this focus as well. Your forehead and

2193
08:11:58.560 --> 08:12:04.720
your eyes, it's that whole area, basically, almost as if

2194
08:12:04.799 --> 08:12:06.880
you were wearing a mask.

2195
08:12:06.680 --> 08:12:10.759
You know, like a I don't know, a Batman mask

2196
08:12:10.959 --> 08:12:15.119
or something, or I'm trying to.

2197
08:12:15.119 --> 08:12:17.880
Fa zorro or something, you know, the kind of mask

2198
08:12:17.959 --> 08:12:20.840
that covers your eyes but also covers quite a lot

2199
08:12:20.880 --> 08:12:27.720
of the forehead, and focusing on that area, because that's

2200
08:12:27.759 --> 08:12:31.119
the area that we're now going to release tension and

2201
08:12:31.279 --> 08:12:36.599
stress from your mind, from your brain, from your mind,

2202
08:12:36.720 --> 08:12:40.959
and any tension that you may have remaining in your face,

2203
08:12:42.000 --> 08:12:47.319
in your neck, and your jaw, in your eyes, your forehead,

2204
08:12:48.119 --> 08:12:54.439
or your scalp. So basically any tension within your head area,

2205
08:12:55.159 --> 08:13:02.240
including your mind and your brain, and that's going to

2206
08:13:02.279 --> 08:13:03.439
be released.

2207
08:13:04.560 --> 08:13:11.159
Through your fullhead in your eyes. As I count down

2208
08:13:11.240 --> 08:13:54.880
again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen.

2209
08:14:00.159 --> 08:14:47.680
Twelve, eleven, ten, nine, eight, seven, six, five, four, three.

2210
08:14:56.919 --> 08:15:06.599
One, noticing.

2211
08:15:08.479 --> 08:15:16.040
As you scan your face, jaw, your eyes with cheap bones,

2212
08:15:16.279 --> 08:15:25.599
your ears, your forehead, your scalp, your neck, the back

2213
08:15:25.639 --> 08:15:28.680
of your neck, in the front of your neck, the

2214
08:15:28.919 --> 08:15:39.840
side of your neck, and your throat. Noticing being aware

2215
08:15:40.119 --> 08:15:45.200
of the comfort increased, be in the.

2216
08:15:47.560 --> 08:15:53.959
Relaxation, not just in your head and neck, and mind

2217
08:15:54.959 --> 08:15:56.919
also the rest of your body.

2218
08:16:02.240 --> 08:16:08.080
Just notice how loose and calm you feel, and how

2219
08:16:08.279 --> 08:16:12.599
easily it is to just let go.

2220
08:16:15.400 --> 08:16:39.479
Completely, let go completely, how easily. That's what I'm going

2221
08:16:39.560 --> 08:16:42.919
to do now, is I'm going to focus on the

2222
08:16:43.040 --> 08:16:50.799
top of your head, and we're going to allow.

2223
08:16:52.080 --> 08:17:00.439
Every last piece of tension or stress of mind, be

2224
08:17:00.759 --> 08:17:06.439
lingering or hiding in your body or mind or my head.

2225
08:17:07.759 --> 08:17:08.159
To just.

2226
08:17:09.880 --> 08:17:16.759
Be sucked out on the top of your head and released.

2227
08:17:20.000 --> 08:17:24.080
Into the Yeah, one sucked out into the clouds.

2228
08:17:26.720 --> 08:17:32.560
Imagine a big cloud above your head, almost like a whirlpool,

2229
08:17:33.360 --> 08:17:38.119
and this is can suck that tension out the top

2230
08:17:38.200 --> 08:17:42.599
of your head and just take away.

2231
08:17:44.240 --> 08:17:44.840
The good.

2232
08:17:47.840 --> 08:17:51.599
To focus. Imagine an opening on the top of your

2233
08:17:51.720 --> 08:17:58.240
head with that tension and stress and any remaining issues

2234
08:17:58.439 --> 08:18:01.000
may be, worries, of concerns, sands.

2235
08:18:00.680 --> 08:18:02.200
That are no use to you.

2236
08:18:02.400 --> 08:18:06.200
Now you can all be sucked down at the top

2237
08:18:06.200 --> 08:18:06.759
of your head.

2238
08:18:08.479 --> 08:18:14.479
I've taken away as I count down again from twenty

2239
08:18:14.880 --> 08:20:03.680
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2240
08:20:07.759 --> 08:20:43.479
three to wha bree Noticing how you feel, how relaxed

2241
08:20:43.880 --> 08:20:57.000
and calm you physically and mentally feel right now, help

2242
08:20:57.840 --> 08:21:06.720
peace so your mind feels it feels so nice to

2243
08:21:07.000 --> 08:21:15.599
just let go, to give yourself some space to breathe easily,

2244
08:21:17.520 --> 08:21:27.520
to think calmly, just to take a break from all

2245
08:21:27.599 --> 08:21:34.279
that pointless worry concerns about things that you don't need

2246
08:21:34.400 --> 08:21:44.799
to think about right now, because this is your time

2247
08:21:45.159 --> 08:21:51.520
to let go. This is your space to enjoy feeling

2248
08:21:52.880 --> 08:22:00.360
deeply relaxed, peaceful in your mind, relaxed and your body.

2249
08:22:03.520 --> 08:22:12.400
You can feel so good, so nice to just not

2250
08:22:12.720 --> 08:22:19.840
have to do anything, to be able to really.

2251
08:22:21.439 --> 08:22:31.200
Enjoy that serenity that comes with letting go completely, that

2252
08:22:31.479 --> 08:22:33.520
peacefulness that comes with.

2253
08:22:40.240 --> 08:22:41.599
Being in this.

2254
08:22:43.400 --> 08:22:53.479
Peaceful space. And you can keep this sense of calmness

2255
08:22:54.319 --> 08:22:55.319
for as long.

2256
08:22:55.159 --> 08:22:56.200
As as you choose.

2257
08:23:04.240 --> 08:23:09.959
If you choose to drift off into a deep, healing,

2258
08:23:10.360 --> 08:23:19.080
natural sleep, then you can do that. It's completely up

2259
08:23:19.159 --> 08:23:27.080
to you, and you can keep this feeling of calmness

2260
08:23:28.040 --> 08:23:32.919
physically and in your mind as long as you choose

2261
08:23:34.400 --> 08:23:45.759
to feel completely relaxed, completely relaxed.

2262
08:23:49.000 --> 08:23:54.639
And I'd like you to make up your mind that

2263
08:23:54.720 --> 08:23:56.080
you're going to relax.

2264
08:24:04.279 --> 08:24:07.040
And I want to explore that with you what it

2265
08:24:07.240 --> 08:24:14.560
feels like when you actually decide that you're going to relax,

2266
08:24:16.240 --> 08:24:22.840
not forcing yourself, but giving yourself that. Yes, it is

2267
08:24:22.919 --> 08:24:27.880
a command, really, isn't it. When you're telling yourself relax

2268
08:24:30.080 --> 08:24:35.319
in a gentle but firm way, that only you can

2269
08:24:35.479 --> 08:24:40.360
really tell yourself in that way. You can't really have

2270
08:24:40.479 --> 08:24:45.119
someone else saying to you, now it relax, relax, you know,

2271
08:24:46.119 --> 08:24:47.880
and it needs.

2272
08:24:47.680 --> 08:24:50.159
To be gentle, But you can't someone else can't really

2273
08:24:51.040 --> 08:24:59.639
have the same the same kind of influence or power

2274
08:25:00.279 --> 08:25:08.200
that you have over your own physicality, over how you feel,

2275
08:25:14.080 --> 08:25:18.959
because when you say it to yourself it means more.

2276
08:25:20.119 --> 08:25:21.799
It's personal, and.

2277
08:25:23.400 --> 08:25:28.599
Your brain and your unconscious mind and your body listens

2278
08:25:28.840 --> 08:25:29.880
to what you say.

2279
08:25:32.200 --> 08:25:35.680
So, for example, we'll test it out and do a.

2280
08:25:35.680 --> 08:25:39.639
Little test, a few little tests along the way, and

2281
08:25:39.759 --> 08:25:40.799
you can get more of.

2282
08:25:40.880 --> 08:25:47.400
An idea of the force, the positive force that you

2283
08:25:47.560 --> 08:25:55.080
can have in creating a sense of comfort and relaxation

2284
08:25:55.360 --> 08:25:56.400
in your body.

2285
08:25:56.200 --> 08:26:03.959
And your mind quite quickly just by you telling yourself.

2286
08:26:05.319 --> 08:26:13.360
To relax. So I'm going to start by its focus

2287
08:26:13.479 --> 08:26:14.240
on your hands.

2288
08:26:17.880 --> 08:26:20.040
To focus on your hands and just tell your hands

2289
08:26:20.439 --> 08:26:26.360
to relax and just say relax. As you focus on

2290
08:26:26.479 --> 08:26:33.439
your hands. You could say my hands are relaxed, or

2291
08:26:33.479 --> 08:26:37.680
I want my hands to relax. But I think if you.

2292
08:26:37.720 --> 08:26:44.560
Actually do it directly by focusing and imagining that your

2293
08:26:44.680 --> 08:26:48.400
hands can hear what you're saying, you know, like they've

2294
08:26:48.400 --> 08:26:54.080
got little ears, which is a little weird. So talking

2295
08:26:54.200 --> 08:27:10.799
to your hands and just say relax, noticin how your

2296
08:27:10.880 --> 08:27:26.560
hands start to relax. Now focus on your eyes and

2297
08:27:26.680 --> 08:27:30.200
tell your eyes to relax. You're just saying the same

2298
08:27:30.279 --> 08:27:39.599
word relax. And find the right tone for you. You know,

2299
08:27:39.799 --> 08:27:40.680
I might say.

2300
08:27:41.119 --> 08:27:49.680
Relax, but you you might say relax or relax.

2301
08:27:50.200 --> 08:27:54.279
You know, you might say it differently to yourself, and

2302
08:27:55.360 --> 08:28:01.360
that's important for you to gauge what feels right for you.

2303
08:28:03.279 --> 08:28:08.159
To just tell your eyes to relax, whilst focusing on

2304
08:28:08.240 --> 08:28:13.319
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

2305
08:28:13.880 --> 08:28:20.400
and just tell your eyes directly relax.

2306
08:28:22.279 --> 08:28:22.439
Now.

2307
08:28:49.240 --> 08:28:59.400
Now, I just did that myself, And sometimes you may

2308
08:28:59.520 --> 08:29:01.919
feel that you need a bit more time.

2309
08:29:03.759 --> 08:29:07.119
For the different parts to relax, you know, because I

2310
08:29:07.240 --> 08:29:12.159
start talking again and maybe that part hasn't relaxed fully.

2311
08:29:13.119 --> 08:29:15.279
But what happened is that it would just continue to

2312
08:29:15.400 --> 08:29:20.119
relax even though I'm talking, and that's happening with my eyes.

2313
08:29:23.080 --> 08:29:27.680
Something else I noticed is when I started focusing on

2314
08:29:27.759 --> 08:29:30.599
my eyes, that actually almost.

2315
08:29:30.360 --> 08:29:33.000
Became They got worse before they got better in a way.

2316
08:29:33.720 --> 08:29:36.840
So I felt a degree of tension growing in my

2317
08:29:36.959 --> 08:29:42.880
eyes and then disappearing. So I think what that was

2318
08:29:43.000 --> 08:29:48.159
really is just me becoming more aware of the tension

2319
08:29:49.279 --> 08:29:53.560
that was already there that I wasn't. I wasn't focused

2320
08:29:53.599 --> 08:29:58.680
on it before, so I wasn't really acknowledging it or

2321
08:30:01.040 --> 08:30:15.680
really conscious to those feelings. Yeah, my eyes is still

2322
08:30:15.799 --> 08:30:22.439
continuing to relax, as well as my hands. Actually, my

2323
08:30:22.599 --> 08:30:28.799
hands have got a certain kind of energy, like not buzzing,

2324
08:30:29.000 --> 08:30:33.880
but I can kind of feel a degree of energy

2325
08:30:33.959 --> 08:30:40.159
in my hands. Maybe that's where the tension is being released.

2326
08:30:42.040 --> 08:30:51.680
Maybe that's the causing that. The next part, I think

2327
08:30:51.840 --> 08:30:52.919
we should focus.

2328
08:30:52.599 --> 08:30:54.959
On the back of the neck. That's a part which

2329
08:30:55.080 --> 08:30:59.799
quite often, well for me, holds tension. I don't know

2330
08:31:00.240 --> 08:31:04.880
for yourself, but I think it's quite a standard place

2331
08:31:05.000 --> 08:31:07.119
where tension is sometimes held.

2332
08:31:08.680 --> 08:31:11.840
So and I'm doing.

2333
08:31:11.919 --> 08:31:14.560
Exactly what you're doing as you do it as well,

2334
08:31:14.680 --> 08:31:18.639
So I'm telling my body parts to relax as well,

2335
08:31:19.400 --> 08:31:21.319
so if you tell your neck at the back.

2336
08:31:21.200 --> 08:31:23.680
Of your neck, focus on the back of your neck,

2337
08:31:23.840 --> 08:31:30.799
and just say relax in your own words, in your

2338
08:31:30.840 --> 08:31:34.439
own tone, in your own voice. You can say out loud,

2339
08:31:34.599 --> 08:31:38.799
or you can just say it to yourself internally. But

2340
08:31:38.919 --> 08:31:43.520
you're focusing and you're saying it literally to the back

2341
08:31:43.560 --> 08:31:46.319
of your neck, as if the back of your neck

2342
08:31:46.479 --> 08:31:53.080
can actually hear what you're saying. So do that now,

2343
08:31:53.319 --> 08:31:57.599
just say relax to the back of your neck, and

2344
08:31:57.680 --> 08:32:39.240
I'll do the same. Then what I noticed, and you

2345
08:32:39.479 --> 08:32:44.080
may have had similar thing is, even though I was

2346
08:32:44.200 --> 08:32:52.799
focusing on the back of my neck, other parts started

2347
08:32:52.880 --> 08:32:59.560
to I don't show themselves to me, or maybe because

2348
08:32:59.599 --> 08:33:02.479
they want to be relaxed as well. But I started

2349
08:33:02.680 --> 08:33:06.799
noticing the feelings in my shoulders, attension in my shoulders,

2350
08:33:07.080 --> 08:33:08.040
and in my upper back.

2351
08:33:11.159 --> 08:33:17.159
Whether that was because my back of my neck was saying, well,

2352
08:33:17.159 --> 08:33:22.159
I'm pretty much okay. It's the other parts that need attention,

2353
08:33:28.560 --> 08:33:31.560
but my lobe, my back of my neck is still relaxing.

2354
08:33:33.040 --> 08:33:35.520
But I just became more aware of other parts that

2355
08:33:35.759 --> 08:33:44.400
needed attention. Now, this might happen and it's not. It

2356
08:33:44.520 --> 08:33:46.200
doesn't mean that it's going any wrong.

2357
08:33:46.319 --> 08:33:48.080
It just means you're.

2358
08:33:48.040 --> 08:33:54.680
Being notified of more places that also want to feel relaxed.

2359
08:33:57.919 --> 08:34:02.279
So I'm going to focus on my upper back so

2360
08:34:02.520 --> 08:34:06.119
you can do the same, even if you don't have

2361
08:34:06.319 --> 08:34:11.639
any feelings of tension that robbvious in your upper back,

2362
08:34:13.439 --> 08:34:18.040
if you just focus on your back and the whole

2363
08:34:18.159 --> 08:34:22.919
area from the shoulder blades down to the middle of

2364
08:34:23.000 --> 08:34:27.319
your back, then your spine. And with me, it's more

2365
08:34:27.360 --> 08:34:34.959
the shoulder blades that are more Yeah, that's the parts

2366
08:34:35.040 --> 08:34:43.319
that are really sort of giving me the nod that

2367
08:34:43.439 --> 08:34:45.720
it needs relax in the sounds, going to ask that

2368
08:34:45.880 --> 08:35:00.840
part to relax, and you can do the same. Now, relax,

2369
08:35:01.200 --> 08:35:18.919
upper back. Something strange happened there, and this often happens.

2370
08:35:19.000 --> 08:35:19.680
I've been doing this.

2371
08:35:19.799 --> 08:35:28.599
For sixteen years or something, and often I'm on I'm surprised,

2372
08:35:29.520 --> 08:35:31.439
but amazed, really bad.

2373
08:35:33.720 --> 08:35:38.040
There can be a feeling. So when I was focusing

2374
08:35:38.119 --> 08:35:41.000
on the back of my neck, my upper back was

2375
08:35:41.880 --> 08:35:46.080
starting to feel quite stressed and in need of attention.

2376
08:35:48.520 --> 08:35:50.639
As soon as I started talking to.

2377
08:35:50.759 --> 08:35:55.400
You about my upper back and talking about, you know,

2378
08:35:55.959 --> 08:36:00.919
getting ready to ask the upper back to relax, why

2379
08:36:01.040 --> 08:36:02.919
the back already started to relax.

2380
08:36:05.680 --> 08:36:06.799
It's almost as if it.

2381
08:36:06.880 --> 08:36:17.159
Doesn't need to hear the words, just needs attention, just

2382
08:36:17.360 --> 08:36:29.159
needs to be noticed. And that is something that often

2383
08:36:29.360 --> 08:36:36.319
happens in this type of situation is when you start

2384
08:36:37.400 --> 08:36:42.400
to relax a couple of parts of your body, as

2385
08:36:42.439 --> 08:36:48.840
we've done with our hands, our eyes and eyelids, and

2386
08:36:49.119 --> 08:36:57.840
now back of the neck, top of the back, up

2387
08:36:57.919 --> 08:37:04.000
the back, the rest the body seems to just take notice.

2388
08:37:06.319 --> 08:37:14.599
And decide in its own way to start relaxing. Other

2389
08:37:14.720 --> 08:37:19.799
parts of your body start to just become looser.

2390
08:37:24.560 --> 08:37:27.360
I suppose it's kind of like a bit of an avalanche,

2391
08:37:27.520 --> 08:37:32.279
you know, the little ball starts rolling, and before you

2392
08:37:32.400 --> 08:37:35.360
know it, the whole of your body is completely relaxed

2393
08:37:35.439 --> 08:37:52.119
and can't And if you focus on your face, you

2394
08:37:52.240 --> 08:37:59.400
focus on your eyes, your eyelids, your eyebrows.

2395
08:37:58.799 --> 08:38:07.799
And the muscles around your eyes, maybe you start to

2396
08:38:07.959 --> 08:38:12.880
notice that your forehead is more relaxed than it was.

2397
08:38:14.919 --> 08:38:20.279
Maybe your face is more relaxed. I would say, my

2398
08:38:20.599 --> 08:38:24.479
entire face is a lot more relaxed than it was.

2399
08:38:35.759 --> 08:38:41.599
So we're going to focus now on your shoulders again,

2400
08:38:41.840 --> 08:38:42.560
just like before.

2401
08:38:43.959 --> 08:38:47.240
Just tell your shoulders, I mean, you can't do them

2402
08:38:47.279 --> 08:38:49.520
in the digity. You can do the right shoulder and

2403
08:38:49.560 --> 08:38:53.919
left shoulder. I just generally do both at the same time.

2404
08:38:55.959 --> 08:38:59.200
Just tell your shoulders as you focus on them in

2405
08:38:59.279 --> 08:39:05.439
your mind. Hope if somehow you feel maybe you can

2406
08:39:05.759 --> 08:39:12.479
see them in your mind's eye. Just tell your shoulders

2407
08:39:16.279 --> 08:40:06.520
to relax. It's as nice as they relax. But I

2408
08:40:06.720 --> 08:40:14.759
do notice, I mean, especially with my back, is the

2409
08:40:14.959 --> 08:40:20.759
connection between the different parts the back, the shoulders, the

2410
08:40:21.000 --> 08:40:31.080
neck being all connected and being such a large part

2411
08:40:31.159 --> 08:40:37.159
of your body, it's almost hard to separate them from

2412
08:40:37.200 --> 08:40:45.200
each other. When my lower back has starting to relax

2413
08:40:45.319 --> 08:40:56.520
on insane maybe I'm going too slow and that could

2414
08:40:56.599 --> 08:41:03.000
be an issue because we all go different speeds. And

2415
08:41:04.240 --> 08:41:07.159
the idea at the beginning of this recording was for

2416
08:41:07.319 --> 08:41:13.680
you to be able to just say to yourself, relax

2417
08:41:22.040 --> 08:41:28.599
without focusing on any particular part of your body. Because

2418
08:41:28.680 --> 08:41:38.360
when you know that telling your hands to relax and

2419
08:41:38.560 --> 08:41:43.360
your hand relax, you tell your.

2420
08:41:44.040 --> 08:41:51.319
Eyelids and your eyes, the muscles around your eyes and

2421
08:41:51.439 --> 08:41:54.599
your eyebrows to relax.

2422
08:41:57.880 --> 08:41:58.759
That they relax.

2423
08:42:04.520 --> 08:42:07.159
He tell the back of your neck.

2424
08:42:10.240 --> 08:42:33.000
To relax and it relaxes, until your upper back to

2425
08:42:33.200 --> 08:42:54.400
relax and it relaxes. You tell your shoulders.

2426
08:42:55.759 --> 08:43:33.319
To relax, and they relaxed. You told your hands to relax,

2427
08:43:34.119 --> 08:43:37.240
they relaxed, and they continued.

2428
08:43:38.319 --> 08:43:49.799
To relax. And you told your eyelids, the muscles around

2429
08:43:49.880 --> 08:44:01.040
your eyes, your eyebrows, to relax, they relaxed and continued

2430
08:44:02.680 --> 08:44:11.439
to relax. When you told the back of your neck,

2431
08:44:12.799 --> 08:44:18.599
focus on the back of your neck and told it

2432
08:44:18.720 --> 08:44:19.880
to relax.

2433
08:44:23.720 --> 08:44:39.040
And relaxed and continued to relax. When you told your

2434
08:44:39.520 --> 08:44:51.720
alpa back to relax, be relaxed and continued to relax.

2435
08:45:00.080 --> 08:45:05.599
As with your shoulders, you tell your shoulders to relax,

2436
08:45:05.959 --> 08:45:24.279
and your shoulders relaxed and continued to relax. And it's

2437
08:45:24.360 --> 08:45:32.880
not just that, it's that the rest of your body

2438
08:45:33.880 --> 08:45:40.599
has also been listening, and that relaxation has been spreading.

2439
08:45:42.759 --> 08:45:46.880
So from your eyes, the relaxation spread to your forehead,

2440
08:45:49.759 --> 08:46:04.080
around your face, into your skin, into your jaw, into

2441
08:46:04.159 --> 08:46:08.200
the front and sides of your neck, all the way

2442
08:46:08.319 --> 08:46:19.400
down your chest and stomach. Your relaxed hands and shoulders

2443
08:46:21.439 --> 08:46:29.000
meet up through your arms, relaxing and full arms, your

2444
08:46:29.799 --> 08:46:45.560
upper arms, elbows, your wrists, letting go your lower bag,

2445
08:46:48.840 --> 08:46:55.599
your hips, but exploying. You just start to relax and

2446
08:46:55.759 --> 08:47:08.799
continue even come fat spreading through your legs all the

2447
08:47:08.880 --> 08:47:17.840
way down to your ankles, the tops of your feet,

2448
08:47:18.959 --> 08:47:24.000
the side of your feet, the bottoms of your feet,

2449
08:47:27.799 --> 08:47:43.799
relexing into your toes, each toe relaxing, calm.

2450
08:47:59.400 --> 08:47:59.959
And it should.

2451
08:48:00.119 --> 08:48:03.400
Body relaxes more. Your mind.

2452
08:48:04.759 --> 08:48:17.720
Becomes slower, more peaceful.

2453
08:48:24.880 --> 08:48:32.840
To the point where if you choose to fall asleep,

2454
08:48:38.240 --> 08:48:55.560
you can easily do that, easily drift away because there's

2455
08:48:55.680 --> 08:49:02.919
nothing going on in your mind. Your brain is peaceful,

2456
08:49:11.279 --> 08:49:46.599
your body continues writ with that connection between your body. Relaxing.

2457
08:49:47.080 --> 08:50:01.040
The word you said to yourself relax means that you

2458
08:50:01.159 --> 08:50:07.880
don't need to focus on just one part. You can

2459
08:50:08.040 --> 08:50:25.880
just focus on your entire body, saying the powerful word walys,

2460
08:50:35.680 --> 08:50:50.439
and there's a goose familiar sensations of comfort spreading throughout

2461
08:50:50.799 --> 08:51:07.040
your body, loosening and calming, h and heathing, every power

2462
08:51:07.319 --> 08:51:33.560
to your body, feeding more relaxed. So all you need

2463
08:51:33.720 --> 08:51:42.799
to do from now on is just telling yourself relax

2464
08:51:47.840 --> 08:52:17.439
and observe feeding completely out door and so, starting now

2465
08:52:17.680 --> 08:53:01.680
with number twenty nineteen eighteen seventeen six.

2466
08:53:18.520 --> 08:53:42.000
Six four.

2467
08:54:12.400 --> 08:54:47.880
Ft twel.

2468
08:55:00.279 --> 09:00:10.680
Attata y y attata.

2469
09:00:08.080 --> 09:03:17.919
Sut wh.

2470
09:06:06.360 --> 09:06:13.080
One so.

2471
09:06:21.559 --> 09:06:23.440
Counted down from ten to one.

2472
09:06:25.279 --> 09:06:28.000
Ten nine.

2473
09:06:29.400 --> 09:06:46.839
Eight, seven, six, five, four three two.

2474
09:06:49.319 --> 09:06:49.559
One.

2475
09:06:56.599 --> 09:06:59.480
And maybe that was a bit too quick in order

2476
09:06:59.559 --> 09:07:03.839
to relate. Maybe it's a too fast for you to

2477
09:07:05.199 --> 09:07:13.839
notice the calming of your body, maybe even a little

2478
09:07:13.839 --> 09:07:15.000
bit of pressure.

2479
09:07:14.639 --> 09:07:18.120
There, Like you're count it down from ten to one.

2480
09:07:18.239 --> 09:07:21.519
What do you expect me to do? Man, expect me

2481
09:07:21.599 --> 09:07:24.919
to stick go with floppy just because you're.

2482
09:07:24.879 --> 09:07:25.879
Counting down.

2483
09:07:30.040 --> 09:07:30.199
Too.

2484
09:07:31.239 --> 09:07:34.519
If you try it again, but this time, I'll go

2485
09:07:34.720 --> 09:07:35.599
this lower.

2486
09:07:37.559 --> 09:07:42.400
This time, and you focus on the whole of your

2487
09:07:42.480 --> 09:07:50.800
body before we focus on your legs. Just notice how

2488
09:07:50.919 --> 09:08:05.480
your body does start to feel more relaxed every number

2489
09:08:06.480 --> 09:08:47.239
that I count down ten nine, eight, seven, six, five.

2490
09:08:57.400 --> 09:09:05.559
Four three.

2491
09:09:18.879 --> 09:09:56.519
Two one, I just notice how how you feel, generally,

2492
09:09:56.959 --> 09:10:06.680
how your body feels. It's not necessarily even about.

2493
09:10:08.080 --> 09:10:16.959
Yeah, counting down from ten to one. It's that space

2494
09:10:18.080 --> 09:10:36.239
that you have, that body space between being active physically

2495
09:10:36.440 --> 09:10:46.879
or mentally to just sitting or lying down, just being there, not.

2496
09:10:47.360 --> 09:10:51.919
Doing anything, not saying anything, not deeding.

2497
09:10:51.639 --> 09:10:57.080
To think about anything. So it opens up a space,

2498
09:10:58.080 --> 09:11:07.199
you know, a bit of a space, the gap. And

2499
09:11:07.319 --> 09:11:10.720
the more I camped down from the tent to work,

2500
09:11:11.879 --> 09:11:19.959
the bigger that gap becomes. So there's that gap of calmness,

2501
09:11:21.440 --> 09:11:37.440
of comfort and relaxation. It's a nice feeling, and it moves.

2502
09:11:38.599 --> 09:11:56.279
Those stresses or discomforts physically or emotionally, moves away. Allows you.

2503
09:11:58.959 --> 09:11:59.480
To just.

2504
09:12:02.480 --> 09:12:09.199
Slow down, someone to count again from ten down to one,

2505
09:12:09.639 --> 09:12:16.959
and notice that gap widening, the gap.

2506
09:12:18.800 --> 09:12:23.400
And as it widens, it's almost like the stress and

2507
09:12:23.519 --> 09:12:41.120
attention falls into the gap. It gives you that distance,

2508
09:12:43.120 --> 09:12:43.919
that space.

2509
09:12:46.279 --> 09:12:51.760
Now ten.

2510
09:12:56.080 --> 09:13:47.480
Nine, eight, seven, six, five, four.

2511
09:14:05.519 --> 09:14:53.440
Three one. And how did you.

2512
09:14:55.720 --> 09:14:59.080
What do you feel now?

2513
09:15:11.839 --> 09:15:23.800
Can you notice that? Do you feeling calmer? Are you

2514
09:15:24.040 --> 09:15:52.440
feeling more relaxed? As we now focus on your legs,

2515
09:15:54.199 --> 09:16:13.720
just your legs. You're just going to start with focusing

2516
09:16:14.559 --> 09:16:33.879
on your thighs. Of course, it's not the most exciting

2517
09:16:34.040 --> 09:16:36.480
thing to be doing because.

2518
09:16:39.480 --> 09:16:42.360
I'm sure like most of your body is not not

2519
09:16:42.519 --> 09:16:54.879
going on right now. Just focusing on the whole of

2520
09:16:54.959 --> 09:17:01.400
your thighs, the tops of your thighs, the sides of

2521
09:17:01.480 --> 09:17:08.360
your thighs, the bottoms of your thighs, the outer thighs

2522
09:17:08.480 --> 09:17:13.519
and inner thighs. Basically the hole of your thigh that

2523
09:17:13.800 --> 09:17:22.599
leads into your hip and it goes down to your

2524
09:17:24.720 --> 09:17:36.599
knee joints. Now, this is a big area it's a

2525
09:17:36.720 --> 09:17:37.800
very heavy area.

2526
09:17:38.319 --> 09:17:44.279
It's very strong, probably the strongest muscles in your body

2527
09:17:45.000 --> 09:17:59.239
or in your thighs. But I don't think we perhaps

2528
09:18:01.000 --> 09:18:11.959
and give enough attention to our thighs. Perhaps who don't.

2529
09:18:13.040 --> 09:18:22.040
They acknowledge how important our thighs are to our lives,

2530
09:18:33.559 --> 09:18:43.000
how much they actually do for us all through our lives.

2531
09:18:50.120 --> 09:18:52.599
And it may seem to sound really weird.

2532
09:18:55.680 --> 09:19:01.800
I think that all of our body parts, especially advice,

2533
09:19:02.800 --> 09:19:08.519
needs some TLC, a bit of love.

2534
09:19:08.480 --> 09:19:10.279
Shown, a bit of.

2535
09:19:16.879 --> 09:19:29.440
Acknowledgement, thank you, gratitude for what advice do for us.

2536
09:19:36.000 --> 09:19:41.279
And I know this may sound and a strange, and

2537
09:19:41.400 --> 09:19:44.400
maybe you think, why am I surely how I should

2538
09:19:44.440 --> 09:19:49.279
be able to in the garden hugging a tree or something. Oh,

2539
09:19:53.440 --> 09:19:55.720
it's hard to set a microphone up on a tree.

2540
09:19:56.760 --> 09:19:58.959
That's why I'm doing this indoors. Otherwise I would be

2541
09:19:59.040 --> 09:20:02.800
outside hugging a tree. Now I can't see the television

2542
09:20:02.839 --> 09:20:13.599
from the tree. You move down to your knees gain

2543
09:20:13.879 --> 09:20:21.959
such an important part. And I think we don't necessarily

2544
09:20:23.480 --> 09:20:27.959
I'll speak for myself here, I don't.

2545
09:20:27.879 --> 09:20:29.879
Necessarily appreciate.

2546
09:20:31.000 --> 09:20:36.080
All that my needs do for me until I have

2547
09:20:36.199 --> 09:20:41.400
a problem with my knee. It's occasionally if either maybe

2548
09:20:41.440 --> 09:20:47.080
I'll bash it or it's aching for some reason. It's

2549
09:20:47.319 --> 09:20:53.040
then that I realize how much it does. You know,

2550
09:20:53.160 --> 09:20:59.120
the benefit of being able to use my legs without

2551
09:21:00.879 --> 09:21:08.120
any kind of physical discomfort is a beautiful thing that's

2552
09:21:08.360 --> 09:21:16.720
possibly not appreciated until it's temporarily removed. You know that's comfort.

2553
09:21:20.800 --> 09:21:25.440
But as you focus on your knees, regardless of how

2554
09:21:25.519 --> 09:21:31.040
your needs feel, you can have that sense.

2555
09:21:30.800 --> 09:21:33.760
Of gratitude.

2556
09:21:34.559 --> 09:21:37.160
And love to your needs for all that they do.

2557
09:21:37.360 --> 09:21:50.319
For you, and you can still have that attention on

2558
09:21:50.480 --> 09:21:57.120
your thighs. Maybe notice how your thighs feel. Maybe you've

2559
09:21:57.360 --> 09:22:14.919
noticed that they are relaxing more deeply as you focus

2560
09:22:15.120 --> 09:22:20.879
now on the bottoms of your legs machines and your

2561
09:22:20.959 --> 09:22:29.879
calf muscles. The bones between your knees and your feet incorporate,

2562
09:22:30.000 --> 09:22:31.959
and of course your ankles.

2563
09:22:33.800 --> 09:22:42.919
So important. Can you know anyone that's had even like

2564
09:22:43.080 --> 09:22:49.480
the slightest sprain of an ankle, who knows how how

2565
09:22:49.760 --> 09:22:59.800
much we take Our ankles are granted, And it's kind

2566
09:22:59.800 --> 09:23:04.480
of strange in a way when you think that, you know,

2567
09:23:04.879 --> 09:23:08.760
logically our wrists are a lot thinner than the rest

2568
09:23:08.800 --> 09:23:13.360
of our arms. Which is okay, it doesn't. I can't

2569
09:23:13.400 --> 09:23:17.080
see any problem with that. You're just picking stuff up

2570
09:23:18.680 --> 09:23:24.279
by our ankles so much thinner than the rest of

2571
09:23:24.360 --> 09:23:35.239
our legs, and from a physics perspective or logical even

2572
09:23:35.279 --> 09:23:36.239
it doesn't really.

2573
09:23:36.080 --> 09:23:39.360
Make sense that all this weight.

2574
09:23:40.800 --> 09:23:47.760
Would ultimately be resting on your ankles then leading to

2575
09:23:47.839 --> 09:24:01.040
your feet, that thin area, thin bone. Yeah, it does

2576
09:24:01.279 --> 09:24:06.639
so much great work. Supports us, supports.

2577
09:24:06.160 --> 09:24:17.760
Our body for a lifetime, helps us to balance, It

2578
09:24:17.879 --> 09:24:18.559
helps you to.

2579
09:24:22.519 --> 09:24:31.720
Get around and be mobile. And there's the calf muscles.

2580
09:24:31.800 --> 09:24:39.400
Of course, when man was younger, I couldn't see the

2581
09:24:39.480 --> 09:24:40.680
point in calf muscles.

2582
09:24:41.519 --> 09:24:46.440
Didn't seem to do anything. Okay, if I walked around

2583
09:24:46.440 --> 09:24:49.599
on tiptoes, then my calf muscles.

2584
09:24:49.279 --> 09:24:52.760
Get some work. But of course that's not true. The

2585
09:24:52.919 --> 09:24:57.279
calf muscles are being used whenever we use our legs,

2586
09:25:02.919 --> 09:25:15.480
and your shins there to protect your lower legs, shaped

2587
09:25:15.519 --> 09:25:20.239
in a way almost as a protector, with the bone

2588
09:25:27.839 --> 09:25:35.000
leading of course to your ankles and your feet.

2589
09:25:39.800 --> 09:25:41.440
I'm not going to focus on your feet.

2590
09:25:41.519 --> 09:25:43.080
I'm just going to focus on the legs.

2591
09:25:45.040 --> 09:25:46.400
And I realize.

2592
09:25:47.959 --> 09:25:51.559
And now that I've mentioned your feet, it brookly it

2593
09:25:51.680 --> 09:25:54.959
sting m them anyway, So maybe I should focus on

2594
09:25:55.080 --> 09:26:01.199
your feet a little bit. You can have them in your.

2595
09:26:01.080 --> 09:26:06.760
Awareness the same as you have your thighs.

2596
09:26:06.639 --> 09:26:09.599
In your awareness. Even though we haven't.

2597
09:26:09.360 --> 09:26:13.360
Been focusing on your thighs for a few minutes.

2598
09:26:14.760 --> 09:26:25.599
And you're focusing on your ankles, there's still that sensation

2599
09:26:25.879 --> 09:26:42.199
of comfort in your thighs, and it's that movement of energy.

2600
09:26:43.959 --> 09:26:51.000
Because the figs hold lots of different sensations. Of course,

2601
09:26:51.040 --> 09:26:55.639
there's the muscles, the big strong muscles that we.

2602
09:26:55.760 --> 09:27:09.239
Have in our thighs. Put the skin on the outside

2603
09:27:09.319 --> 09:27:14.160
of the thighs, as in the outside of all of

2604
09:27:14.239 --> 09:27:22.919
our body, can be very sensitive, sensitive to the touch,

2605
09:27:25.720 --> 09:27:27.120
sensitive to temperature.

2606
09:27:33.680 --> 09:27:41.199
And inside your thighs the bones, there's the muscle, there's

2607
09:27:41.279 --> 09:27:46.040
the blood, vessels, the arch trees, to all this stuff

2608
09:27:46.599 --> 09:27:55.440
inside your thighs. I guess sometimes it'd be nice if

2609
09:27:55.440 --> 09:28:00.279
you could actually put your fingers inside your thighs and

2610
09:28:00.360 --> 09:28:06.160
a message, so you can message on the outside, of course,

2611
09:28:06.959 --> 09:28:09.319
and to be able to get deep into the muscles,

2612
09:28:10.319 --> 09:28:15.440
to be able to just message inside your fies, message

2613
09:28:15.480 --> 09:28:20.680
in the bones of your leg, massage in.

2614
09:28:23.279 --> 09:28:33.800
All the veins, and just gently healing of vies and

2615
09:28:33.959 --> 09:28:39.000
you can move it down message and inside your knees,

2616
09:28:40.480 --> 09:28:45.360
just message in those bones, but with the healing fingertips,

2617
09:28:46.760 --> 09:28:53.080
spreading that healing energy deep into the choice of your knees.

2618
09:28:58.559 --> 09:29:02.239
Of course, there's the back of your you me and

2619
09:29:02.360 --> 09:29:08.319
the inside crease where you need is. It's a really

2620
09:29:08.559 --> 09:29:14.440
sensitive area. Really that's very nice when you stroke it.

2621
09:29:15.839 --> 09:29:19.199
That might be because it's an area that's not really

2622
09:29:19.400 --> 09:29:25.919
touched very often. It's almost like a hidden part a

2623
09:29:26.199 --> 09:29:33.120
crease your legs. It's almost it's like a part that

2624
09:29:34.919 --> 09:29:46.400
has a sensitivity which a little bit different because it's

2625
09:29:46.480 --> 09:29:58.400
protected by your legs. Would you imagine putting the fingers

2626
09:29:58.559 --> 09:30:08.559
into that crease on the legs, fold in between your legs,

2627
09:30:09.279 --> 09:30:13.919
you can just message with your fingertips. Let your fingertips

2628
09:30:14.000 --> 09:30:24.519
going inside, massage in the muscle tissue. You can of

2629
09:30:24.639 --> 09:30:31.720
course feel the bones of your knees headen through your fingertips.

2630
09:30:39.120 --> 09:30:44.400
And then if you go down to your calf muscles,

2631
09:30:44.839 --> 09:30:46.519
and that's the part I'd like to be able to

2632
09:30:47.400 --> 09:30:53.959
really put my fingertips deep inside my calf muscles and.

2633
09:30:54.120 --> 09:30:56.160
Massage in every.

2634
09:30:57.400 --> 09:31:10.120
Single tissue of the muscle, healing every part and then

2635
09:31:10.239 --> 09:31:12.000
doing the same for my shins.

2636
09:31:15.160 --> 09:31:22.360
Massage and gently stroking the bones, gently stroking.

2637
09:31:21.879 --> 09:31:26.480
Them, healing their loving way, because.

2638
09:31:26.199 --> 09:31:32.639
It deserves to be treated. There's the precious bones.

2639
09:31:32.279 --> 09:31:32.760
That they are.

2640
09:31:34.360 --> 09:31:37.599
Their legs are so precious as in all the other

2641
09:31:37.760 --> 09:31:43.199
parts of our body, the more precious of any chool

2642
09:31:45.839 --> 09:31:46.519
on the planet.

2643
09:31:54.959 --> 09:31:56.120
When you start to.

2644
09:31:57.639 --> 09:32:08.639
Think about your legs in this way, you can change

2645
09:32:08.800 --> 09:32:19.080
your perspective. It might sound it's silly to start with

2646
09:32:20.360 --> 09:32:25.720
the idea of having the love for your legs, show

2647
09:32:25.760 --> 09:32:34.080
an appreciation you advice wants me to be upsot. Put

2648
09:32:34.160 --> 09:32:42.000
your hands in your eyes, the message the muscles and

2649
09:32:42.120 --> 09:32:46.879
the bones, and you get your fingers deep in there,

2650
09:32:48.080 --> 09:32:56.839
releasing all attension, just to show how much you care

2651
09:33:00.120 --> 09:33:05.680
about your legs, that you care for what your legs

2652
09:33:06.000 --> 09:33:15.040
do for you regularly, your knees, your calves, your ankles.

2653
09:33:19.319 --> 09:33:26.919
The strength of your ankles, considering how in they are

2654
09:33:27.199 --> 09:33:34.959
compared to the rest of your legs, especially addies. Yeah,

2655
09:33:35.000 --> 09:33:47.080
they're so strong, so alexible, absolutely amazing things. Your ankles

2656
09:33:47.440 --> 09:33:56.559
are truly a gift because of what they do for you,

2657
09:34:02.040 --> 09:34:08.959
supporting all that weight, regardless of how what weight you are,

2658
09:34:10.199 --> 09:34:15.400
even if you're only eight stones a lot of weight

2659
09:34:15.839 --> 09:34:22.559
these little ankles. Now I'm a lot heavy than eat

2660
09:34:22.680 --> 09:34:33.319
stand double back, Yet my ankles support my body all

2661
09:34:33.360 --> 09:34:39.800
the time. What they do keep on the side of

2662
09:34:39.839 --> 09:34:49.839
relig want to sit down, that's what next to my feet.

2663
09:34:51.160 --> 09:34:56.680
He also go I have a toast trap and so happy.

2664
09:35:16.480 --> 09:35:25.639
The legs really are amazing. And I then to talking

2665
09:35:25.680 --> 09:35:31.839
about talking about your legs is probably possibly, if not

2666
09:35:32.040 --> 09:35:36.400
the most thing most balking things you've ever heard anyone say,

2667
09:35:37.319 --> 09:35:44.760
possibly the pool You're not Everything I said is true.

2668
09:35:47.239 --> 09:36:01.319
The legs are amazing. Your legs is sir. Not just

2669
09:36:01.519 --> 09:36:19.760
respect what they deserve to relax, deal, they deserve to

2670
09:36:19.879 --> 09:36:25.199
take some time out of the day. They just let

2671
09:36:25.800 --> 09:37:02.440
completely relax. Really can relax because the legs are so

2672
09:37:03.519 --> 09:37:08.279
such a nice, you know, very important part in your body.

2673
09:37:09.639 --> 09:37:13.199
A new electional negs the rest of your body also

2674
09:37:14.480 --> 09:37:31.599
naturally follows in that, yeah, journey of comfort. I can

2675
09:37:31.720 --> 09:37:36.639
feel it in my hips. My hips feel really loose,

2676
09:37:39.959 --> 09:37:44.519
and also my lower back as well, my ler back

2677
09:37:44.599 --> 09:37:49.879
and really feels it feels stretched, even though I'm just

2678
09:37:50.000 --> 09:37:56.239
sitting in a chair and there's nice stretching. As far

2679
09:37:56.279 --> 09:37:59.319
as I'm aware that I'm doing, it's almost Its just

2680
09:37:59.440 --> 09:38:03.319
the muscle to just relax so much that there is

2681
09:38:03.480 --> 09:38:12.199
a natural stretch. This attential has reduced a lot.

2682
09:38:28.360 --> 09:38:28.599
An a.

2683
09:38:28.680 --> 09:38:36.680
Now then camptown ten out of one, and you can

2684
09:38:36.839 --> 09:39:05.879
continue to feel wonderfully relaxed Tam nine eight sep six five.

2685
09:39:10.199 --> 09:39:14.319
Four three.

2686
09:39:18.559 --> 09:39:19.319
Mm hmmm.

2687
09:39:22.800 --> 09:39:41.879
One. Really, I'm just gonna countdown and five down to one,

2688
09:39:42.680 --> 09:39:47.199
and as a countdown, you just focus on the numbers,

2689
09:39:48.879 --> 09:39:56.959
just the numbers counting down, and notice how you feel

2690
09:39:59.559 --> 09:40:04.160
in this fine as you hear the numbers counting down,

2691
09:40:05.239 --> 09:40:17.760
knowing that those numbers counting down represents you feeling calma,

2692
09:40:19.080 --> 09:40:24.519
not just in your body, but also relaxing your mind,

2693
09:40:27.319 --> 09:40:31.519
I'll just notice how you fall. There's nothing to do,

2694
09:40:32.680 --> 09:40:40.120
it's nothing to say, there's nothing to think about. Starting

2695
09:40:40.839 --> 09:41:02.080
weird number five four three.

2696
09:41:12.440 --> 09:41:18.800
Two one.

2697
09:41:28.480 --> 09:41:29.800
Did you notice.

2698
09:41:33.480 --> 09:41:34.760
The gradual.

2699
09:41:37.000 --> 09:41:45.919
Letting go, let the tension your body? It may also

2700
09:41:46.519 --> 09:41:51.959
begin to notice and be aware of how your mind

2701
09:41:53.120 --> 09:42:00.959
is starting to slow down. This is just a natural

2702
09:42:01.839 --> 09:42:09.800
thing that happens. It's not really a special procedure. It's

2703
09:42:09.879 --> 09:42:15.199
just natural. Because it's your body relaxes, your mind also

2704
09:42:15.959 --> 09:42:20.800
starts to relax. And the more the mind relaxes the

2705
09:42:20.959 --> 09:42:26.360
more your body relaxes. It's just a continuous circle of relaxation,

2706
09:42:32.440 --> 09:42:41.319
and is that calmness that comes from relative quietness. Even

2707
09:42:41.839 --> 09:42:48.599
even if there's background sounds either your side online, it's

2708
09:42:48.720 --> 09:42:54.879
still canst be my God, and you haven't got the

2709
09:42:55.040 --> 09:42:59.800
television on, there's no music in the background of this.

2710
09:43:00.160 --> 09:43:08.160
Listening to the record the Whitney's epos, you're very likely

2711
09:43:08.319 --> 09:43:10.559
doctor will be sitting in a room with other people.

2712
09:43:11.480 --> 09:43:16.080
Of course, you white keep it generally nes more idea

2713
09:43:16.199 --> 09:43:20.400
if you can do this on your own, so many

2714
09:43:20.559 --> 09:43:39.639
stretchers and when you stop thinking about stuff, relaxation automaticly

2715
09:43:39.919 --> 09:43:53.040
risis the sense of comfort starts to grow. And without

2716
09:43:53.160 --> 09:44:02.319
trying to build a cup into something fantastical or something natural,

2717
09:44:04.519 --> 09:44:14.680
this is just a natural process, something that's easy to accomplish.

2718
09:44:17.480 --> 09:44:24.879
The fact it's almost a sense of relaxing completely happens

2719
09:44:25.040 --> 09:44:29.760
really when you put no effort into it. It's not

2720
09:44:29.959 --> 09:44:38.440
something that you can really force. It's something that happens naturally.

2721
09:44:41.360 --> 09:44:48.720
And parts of the process of this recording and others

2722
09:44:50.360 --> 09:44:59.480
is simply to allow you to take advantage of them,

2723
09:45:00.120 --> 09:45:04.599
this space, this.

2724
09:45:04.720 --> 09:45:08.800
Stip, just.

2725
09:45:12.919 --> 09:45:24.160
The to just be here, to be your shoe with

2726
09:45:24.400 --> 09:45:36.599
how you feel, yet with the intention of wanting to

2727
09:45:37.599 --> 09:45:48.959
relax thep and maybe even to put sleep, depending on

2728
09:45:49.519 --> 09:45:53.800
what is you which yourself.

2729
09:45:55.040 --> 09:45:55.879
In this moment.

2730
09:46:02.839 --> 09:46:11.599
As we know, the laxing is the maturity of the

2731
09:46:11.720 --> 09:46:13.400
process of doing savor.

2732
09:46:14.599 --> 09:46:15.919
Yet what all the same.

2733
09:46:15.879 --> 09:46:33.919
Parties the time deeper relax in the th fine.

2734
09:46:35.760 --> 09:46:49.599
So also please stay.

2735
09:46:50.959 --> 09:46:53.919
Focused on my voice.

2736
09:46:55.239 --> 09:46:58.639
And we enjoy.

2737
09:47:04.120 --> 09:47:10.360
It wos formatually.

2738
09:47:16.080 --> 09:47:16.559
That's so.

2739
09:47:21.040 --> 09:47:22.680
Much assome.

2740
09:47:26.720 --> 09:47:48.839
As don't just absume a sensation.

2741
09:47:53.839 --> 09:48:08.400
Lest it's fine.

2742
09:48:09.639 --> 09:48:17.519
St