June 18, 2025

(no music) (10 hours) Whisper Wednesday | LMBYTS #1378 | Jason Newland | 18th June 2025

(no music) (10 hours) Whisper Wednesday | LMBYTS #1378 | Jason Newland | 18th June 2025
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Hello, and welcome to fugitive any I think that he

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is getting to him a little bitter. It's getting to

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me a little bit.

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It's making me do strange things.

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It's not so hello, welcome to let me boy. You

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just let me boy to sleep. This is Whisper Wednesday.

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It's still I don't know what time. It is, about

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four o'clock two, but it's the full per. Please only

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listen when you can safely close your eye. I've been

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waiting all day to do this because there's a building

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work going on opposite me in the flat opposite Norway.

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It's not in all Way, but the flat when you

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go out the front door the opposite door. In there,

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he's having his bathroom redone and he's had his bath

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taken out today. Now I can't read complain about the

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noise because it's been pretty quiet. It's far enough away

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to not really affect me too much. But the other

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side of it is I need to keep Finny occupied

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auditarily because if he has movement out of the front door,

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he's got a bit of barking. So this is the

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first moment of the whole day where there hasn't been

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music or some kind of something that he can listen

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to distract him apart from when we've been out. So

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I'm not sure how he's going to react when he

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because the bath is actually in the doorway, the one

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they've removed, so when they drag that down the stairs,

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I'm guessing Vinnie will give some type of response which

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is understandable. Wow. Okay, So I'm guessing it's the artest

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day of the year so far, and I probably could

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do wearing shorts or wearing not much inside. But I

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can't walk around in just me Lundy's because I've got

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no curtains up. I washed my curtains at the weekend

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and I just haven't bothered to put them back up yet.

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Even though it will take me probably five minutes, I'll

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put it off. Actually it might have been two weeks

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ago I did it. So I want to say thank

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you to Ben, and you know why. Ben knows why

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as long as I thank you for your messages. And

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I have made a few changes to day, not a

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lot of changes, just a couple, only one that may

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affect people. I'm not doing it to effect people. I'm

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just doing it because basically, here's what I've done.

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I have.

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I've decided to get rid of the website. I do

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have like a backup plan in place, a redirection, but

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I'm waiting for it to kick in because it's not

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working at the moment. So the website. I did have

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another website's building as well, so that's gone also. So

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the website's gone. I was getting so few visits. It

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really wasn't financially viable. It's like sixty six dollars a

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month for twenty twenty visitors maybe a day. It just wasn't. Yeah,

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couldn't keep it going. So I've let that go for now.

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I've tried to redirect the domain name, which is Jasonneuland

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dot com, to my podcast page, which has all my

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podcasts on or why actually yeah, so like the main podcast.

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What I haven't done, which is really important, is I've

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not deleted any podcasts. I'm not having some weird thing

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going on. Nothing's being deleted part from the website. All

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the podcasts are running just like normal, including the speaker ones,

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the SoundCloud ones, and so wherever you listen online it's

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still there. Nothing's changed. A couple of other things I've

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done trying to reduce my outgoings because this financial changes

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come in my way, hopefully good ones, because I've I

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bought some lot of red tickets this week, but I

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have got rid of a few things I don't need

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to pay out for that perhaps I don't need anymore,

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and they were making life easier, but I can kind

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of do around around them. Because my PIP, which is

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like a disability thing, that's up for a few I

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think soon, and the government of changes chances I won't

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get anything, so I can't even need to prepare for that. Also,

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there's no longer any adverts on the webs on their

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third podcasts, not that that was really wasn't that was

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not Sometimes I didn't even cover the cost and running

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all the different things, but it's okay, so that's all gone.

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I got rid of Canvas, which was the editing software

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that I use for editing the images. So Canvas now gone.

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I was like thirteen pound a month. I've got rid

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of the transcription because I was adding transcriptions to the

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podcast and to the website and looking at maybe putting

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a book together, but that's probably not going to happen

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anytime soon. So I got rid of that transcription, which

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was twenty twenty pound a month. I've kept chat chet

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GPT because that's what I use for the images to

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create the images. That Canva was the finalized all and

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put it together. So yeah, I'll be using only chet GPT.

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I'm trying to think of anything else that I've managed

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to offload Canver transcription the website, but no, so the

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podcast unpaign. I think fifty five pounds a month for

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a spreaker, so that's that'st doable. I can manage that,

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and there will come in time when they'll start to

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charge me more if I keep increasing the amount of

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recordings that are on there, which is going to happen naturally.

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All my old recordings that on my website, you know

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that let me Boy to Sleep one to fifty and

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then fifty one, two hundred, et cetera. All those podcasts

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of my spreaker page. So yeah, it's all all available.

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You just need to just.

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I posted the link to the spreaker page which has

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all my podcasts. I posted on my Facebook, which is

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Jason Newland's boring group, you know what, as a nuther things.

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I spent a good couple of days really promoting the

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Facebook group, like really going all out. I made a

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podcast just specifically to try and get a few more members,

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and that and some other stuff I did, And after

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all that, I've got one. I've got two new members,

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both the same person, and both two different Facebook pages

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with one person the same name. Aren't wondering whether or

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not Facebook is really the place where people MH gather anymore.

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I don't know. Maybe because I'm not really on Twitter.

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I don't know. I think people find my stuff when

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they when they want to, when they I'm not hard

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to find online. Just my name, Jason Newland easy to find.

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I'm all over the place, not just mentally, but I'm

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all you know, I'm on all the main podcast hosts,

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so it's very easy to find me. Of course, I'm

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also on sound Cloud. Someone's having a good old cough outside. Miss.

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You could say it's a perfect day to day. It's

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a blue sky, a little bit of a breeze, a

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little bit, not a lot, a little bit because I

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took any out put it about an hour ago and

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we went to the park. At one point we were sitting.

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When I was sitting, I was standing under the tree

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where he was standing under the tree and against some

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shade as I'm standing there with it. He had his

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tongue out, and well, I had my tongue out as well.

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And the breeze, it was glorious, Such a glorious breeze.

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His neck is so weird. Okay, none of the other

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people around was staring at him. He had his tongue out,

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but why was he staring at me? So I came

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home with some clothes on, and I had a shower

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today before going out. I mean, not the first time

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I've had a shower. This is the first time I've

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had a shower today. So I had to hit about

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or two o'clock before I went out. I was sweating

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like I'd had a shower, dried myself off, like completely

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dried myself off. Water was grown out my ears. I

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couldn't believe it.

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It was just.

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There was a puddle in my shoes. There wasn't a

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puzzle with my shoes. I swamp, but there wasn't a swamp.

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Why am I saying that? I don't know. I never know,

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But yeah, it was nice. It's a little it was

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a little bit too hot for the little one, and

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there he is making him tired. It's fast asleep even

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though he was awake when I started this, he's completely exhausted.

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I can always tell as well, because when I go

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to get up out of the chair, you know when

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he's sort of half asleep or just rested, you'll jump

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up with me. But just now, before I started this,

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I went over and got my to go and put

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stuff away before coming back. He didn't want to move.

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It was just lying there like really, it's like, what

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do you want? You're just staring at me. Why have

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you got gap? Now? I've been listening to some Richard

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Bandla videos from probably the early eighties, late seventies, early eighties,

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probably late early eighties, and Richard Bandlow is the co

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creator of newer linguistic programming, normally known as NLP, but

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now NLP is also known as is it natural language

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programming or something? In computers? So NLP kind of has

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more than one meaning now a little bit like CBT.

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I actually remember, and this is totally true. I was

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at college, and when I was here in university, we

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had to learn about other therapies as well. Because I

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was studying. Persons entered the counseling, which is what jerryan therapy.

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Carl Rogers and all that stuff, but we also had

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to look at other things. Gestolled psychotherapy, psychoanalysis, behaviorism, all

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this stuff, and CBT got cognitive behavioral therapy. And also

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my dad's and his wife was there, and they still said,

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what you're doing is I've just been studying CBT, And

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she said, what's that? I said, I'll show you. So

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I got my now and when Google if nat natchy.

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I think it was her laptop or I'm not sure

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if I even had a phone that could do the

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Internet back then. So I went to her laptop or

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a computer. I said, I'll show you. So I put

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CBT into Google. Now I didn't realize that there's more

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than one CBT. There's at least three. Now I made

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the mistake, and I did. There was a time when

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you could just put I feel lucky, So you put

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CBT and then collect I feel lucky and it will

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just come up with the you know, our website to

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death to or chosen. I don't know if any remembers that.

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It's a long time ago. Well, I didn't realize there's

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three different CBTs. There's one CBT, which is the motorbike test.

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So in order to get to ride a motorbike or

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motorcycle or maybe moped. I don't know. I think it's

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a motorbike. It's called a CBT. I don't know what

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stands for something training. And then there's another one CBT

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that's the website that came up, and there was a

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really explicit image apparently mine. My stepmm's like standing next

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to me, and I'm pointing out that this is what

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I'm doing, so I press I feel lucky, you know,

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as I clicked that, and my dad calls me over.

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He said, old, what do you want? Do you want

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to do you want to beer? Or do you want

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a whiskey? So I'm looking at him. I said, I

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just have a beer, beer please, And my stepma says,

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so that's what you're studying the university And I said yeah,

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and I can't busy focusing on my dad and she

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said really, I said yeah? Why? So I turned back

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and it was the third one and I was this

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big image and not something you particularly want to watch

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online with your step parent. Cock and Ball told you

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that's what CBD stood for. There, it's not even a joke.

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This really happened. At least, I was very surprised because

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I've never even heard of that. I mean, really, it's

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like I don't normally talk stuff like this, but I'm

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just saying this is real. It's like what CBT. I

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was like, No, that's not what I'm learning at university

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is cognitive behavioral therapy. She said, but you said CBT.

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I said, yeah, that is CBT. This this also apparently

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got Okay, CBT, fair enough, but it's not the CBT.

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Why would Google? They wouldn't do that now, but why

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back then? You know, demount stuff that they're just chucking

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it without even like I don't want that. I want

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something different. I'm not looking for that. Ah, it's yeah anyway,

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So do you ever hear voices? Okay, I mean I'm

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talking like real voices, and sometimes I don't know if

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it's a person talking, or if it's a person on

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a mobile phone talking like a speaker, or if it's

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a radio or if it's a television. Do you ever

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get that? And like it's like continuous talking, it's almost

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like it's not there's no pauses. So maybe there's two

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people talking, mind you, I've known people that just talk

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and talk and talk. Yeah, my landlady used to be

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like that. She used to talk to me. I'd be

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in the toil and she'll still be talking to me. Seriously.

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I'd actually be on the toill and she to still

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be saying something. Whatever she was talking about, I was like,

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why are you still talking? She used to like me

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when I first moved in there, my landlady. This is

233
00:22:18.720 --> 00:22:22.680
him back in nineteen ninety one, and then in nineteen

234
00:22:22.799 --> 00:22:29.960
ninety three, kind of near the end of the year ish,

235
00:22:30.359 --> 00:22:33.319
we had a new person move in, and I think

236
00:22:33.359 --> 00:22:37.359
she fell in love with him, and he was always

237
00:22:37.440 --> 00:22:41.880
around doing stuff for her and spending time with her,

238
00:22:42.000 --> 00:22:46.119
and I mean she I think she invited me into

239
00:22:46.160 --> 00:22:49.440
a living room twice. Once was when she told me

240
00:22:49.480 --> 00:22:52.240
she was going to kick me out. Another time she

241
00:22:52.279 --> 00:22:58.720
wanted me to watch an Italian opera. I preferred the

242
00:22:58.720 --> 00:23:04.720
eviction one to be fair, and he was in there

243
00:23:04.759 --> 00:23:07.559
all the time. I don't know if they cud on

244
00:23:08.160 --> 00:23:14.759
it's not nothing to do me, but he really took

245
00:23:14.759 --> 00:23:19.279
a dislike to me and started stirring it up. So

246
00:23:19.319 --> 00:23:23.400
I ended up moving out. Oh the eviction that didn't happen.

247
00:23:23.480 --> 00:23:26.799
She just said she had enough of me, and I said, oh, please,

248
00:23:27.880 --> 00:23:33.400
I'll do anything. She said anything, and I sung that

249
00:23:33.559 --> 00:23:40.160
song from that movie I would do anything, anything anything?

250
00:23:43.839 --> 00:23:51.799
Was that Doctor Doolittle? I think, I don't know, I

251
00:23:51.839 --> 00:23:54.799
don't feel I don't feel like proud of myself by it.

252
00:23:54.920 --> 00:23:59.359
She moved down when she was on the toilet. It's true,

253
00:24:00.119 --> 00:24:08.119
my back actually didn't. I just I ordered a taxi

254
00:24:14.119 --> 00:24:18.039
and I think I packed everything up while she was

255
00:24:18.319 --> 00:24:24.480
into black bags, brought them downstairs, and moved out. I

256
00:24:24.480 --> 00:24:28.559
couldn't be there anymore because she wasn't being nice to me.

257
00:24:34.480 --> 00:24:37.759
I think I kind of over over spent my welcome,

258
00:24:37.799 --> 00:24:45.519
as it were. But even now, when I think back,

259
00:24:45.640 --> 00:24:50.519
I wonder why did I just stay there for so long?

260
00:24:51.039 --> 00:24:52.680
It was just a laziness.

261
00:24:55.880 --> 00:24:56.319
I don't know.

262
00:24:57.279 --> 00:24:59.920
I kind of liked the choir because I lived off

263
00:25:00.720 --> 00:25:03.799
or if behind a graveyard, so the run of the

264
00:25:03.839 --> 00:25:08.200
house was a cul de sac so there was no traffic,

265
00:25:08.920 --> 00:25:12.720
and then behind the house was it wasn't just a graveyard.

266
00:25:12.759 --> 00:25:16.519
There was an old graveyard, and not winning there was

267
00:25:16.559 --> 00:25:22.039
a newer graveyard next to it. There was active. I

268
00:25:22.079 --> 00:25:24.519
used to go for walks there, so it was nice

269
00:25:24.559 --> 00:25:41.160
and peaceful. May puffs being weird? Do you think I

270
00:25:41.279 --> 00:25:44.359
just remember my favorite thing in the world, really other

271
00:25:44.440 --> 00:25:52.440
thing going to comedy clubs was going to the West

272
00:25:52.559 --> 00:26:01.000
End buying a book, coming home reading the book, seeing

273
00:26:01.119 --> 00:26:05.119
up in bed reading a book. That was That's why

274
00:26:05.160 --> 00:26:11.440
I enjoyed doing and I kind of intending to get

275
00:26:11.440 --> 00:26:14.839
back to that. I just need to get my eyes

276
00:26:14.880 --> 00:26:19.599
tested so I can start reading again, because my eyesight

277
00:26:19.759 --> 00:26:27.039
is a bit boo boo at the moment. That's another

278
00:26:27.640 --> 00:26:32.200
another reason why I've kind of I've come to the

279
00:26:32.240 --> 00:26:41.599
conclusion that or decision maybe I don't want to spend

280
00:26:42.720 --> 00:26:47.759
long periods of time staring at the computer screen. It's

281
00:26:47.839 --> 00:26:51.440
not good for my eyes. I think it's affecting my

282
00:26:51.519 --> 00:26:59.000
eyes because I'm doing it for what twenty twenty five years, like,

283
00:26:59.319 --> 00:27:04.559
you know, thousands of thousands and thousands and thousands of

284
00:27:04.640 --> 00:27:10.359
hours since two thousand, tiny, I've been staring at the

285
00:27:10.359 --> 00:27:19.279
computer screen sometimes ten thirteen, fourteen hours a day, so yeah,

286
00:27:19.519 --> 00:27:23.160
thousands upon thousands of hours, and I don't think it's

287
00:27:23.200 --> 00:27:33.200
been great for my optical nerves or whatever. And when

288
00:27:33.240 --> 00:27:35.279
I take a break from looking at the computer, my

289
00:27:35.319 --> 00:27:41.039
eyes do feel better. My eyes that was sounded like

290
00:27:41.119 --> 00:27:47.079
my eyes my eyes feel more relaxed. I'm okay for

291
00:27:47.200 --> 00:27:52.480
like an hour or so, that's about it. I think

292
00:27:52.519 --> 00:27:59.200
an hour a day, you know, do the editing, and

293
00:27:59.240 --> 00:28:06.440
then I blow them and it's done. In fact, I

294
00:28:06.480 --> 00:28:09.160
don't even I mean, it's a little bit more staring

295
00:28:09.200 --> 00:28:14.039
at the computer purse. I don't need to be online

296
00:28:14.079 --> 00:28:20.200
the whole time looking at over the screen. And also,

297
00:28:22.720 --> 00:28:29.440
I think with the way technology is working, especially with

298
00:28:29.519 --> 00:28:35.440
things like chat GBT, I can ask it to make

299
00:28:35.480 --> 00:28:42.079
new things, maybe use the chat a bit more, use

300
00:28:42.160 --> 00:28:47.920
the microphone and verbally do requests as opposed to typing

301
00:28:48.000 --> 00:28:53.279
in so that how's maybe make it a little bit easier,

302
00:28:53.640 --> 00:28:57.640
a little bit more thorough, a bit more or less

303
00:28:58.079 --> 00:29:08.400
scary computer screen. And it would be nice to get

304
00:29:08.440 --> 00:29:15.559
back to reading and learning. But not for any kind

305
00:29:15.599 --> 00:29:25.599
of reason other than just for fun. You know. I'm

306
00:29:25.720 --> 00:29:32.359
interested in the hypnosis. I'm interested in chronic pain relief.

307
00:29:33.240 --> 00:29:37.359
I'm interested in techniques to help people. Different things that

308
00:29:37.400 --> 00:29:41.160
I can say, different ways of saying it that can

309
00:29:41.200 --> 00:29:46.720
be useful to help people. So that's not changed. I

310
00:29:46.720 --> 00:29:50.359
don't feel any less wanting to help people. If anything

311
00:29:50.519 --> 00:29:57.880
more that that desire or that need is, I'd say

312
00:29:57.880 --> 00:30:09.480
it's grown stronger as I've got a so but what

313
00:30:09.599 --> 00:30:11.680
I like to do how I like to sort of

314
00:30:11.720 --> 00:30:16.920
work things out is I like to learn things, but

315
00:30:16.960 --> 00:30:23.640
then just let it all be in my brain and perculate,

316
00:30:24.279 --> 00:30:27.960
perculate maybe and just mix together with all the other

317
00:30:28.039 --> 00:30:36.559
stuff so that I can come up with ideas when

318
00:30:36.599 --> 00:30:46.200
I'm talking that may be useful. And I suppose it's

319
00:30:46.200 --> 00:30:55.200
about feeding my brain with helpful stuff and also things

320
00:30:55.200 --> 00:30:58.920
that I'm interested in, because if I'm not interested in something,

321
00:31:00.440 --> 00:31:03.559
I might as well just there's there's no point reading it.

322
00:31:05.480 --> 00:31:07.799
There's not there's no point in watching something I'm not

323
00:31:07.960 --> 00:31:14.119
interested in because I just switch off. I don't take

324
00:31:14.200 --> 00:31:20.480
any notice. So I suppose I need to work within

325
00:31:20.559 --> 00:31:29.359
my I suppose in some ways to limitations. But I

326
00:31:29.519 --> 00:31:31.880
like to think of as geniuses.

327
00:31:32.759 --> 00:31:44.240
Work within my genius.

328
00:31:39.279 --> 00:31:39.559
M H.

329
00:31:46.640 --> 00:31:51.079
I'm trying to think. What else has happened today? Not

330
00:31:51.160 --> 00:31:57.519
a lot on yesterday. There wasn't a huge amount of

331
00:31:57.640 --> 00:32:06.119
sound really from the neighbor, but there was a fair

332
00:32:06.160 --> 00:32:10.279
bit of sound, but I think it was there was

333
00:32:10.319 --> 00:32:13.960
other music and things like that from other neighbors. I

334
00:32:14.000 --> 00:32:17.920
think it was blocking the noise. So I'm guessing that

335
00:32:18.119 --> 00:32:22.240
people downstairs could hear it more than I could, which

336
00:32:22.319 --> 00:32:26.759
does make it kind of makes sense because if they're

337
00:32:27.559 --> 00:32:32.920
drilling and stuff and breaking concrete into the floor, that's

338
00:32:32.920 --> 00:32:37.319
going to affect anyone that shares that ceiling, doesn't it.

339
00:32:37.359 --> 00:32:42.720
I suppose. I know I share the floor, but I'm

340
00:32:42.799 --> 00:32:47.839
quite far removed. I'm in a room. That's the first

341
00:32:47.880 --> 00:32:52.359
I could get away from where he is, not not

342
00:32:52.400 --> 00:32:54.640
to get away from him, just this is where my

343
00:32:54.759 --> 00:33:02.240
living room is, and I've got no no walls that

344
00:33:02.359 --> 00:33:06.119
really share. But his next door neighbor does, and downstairs

345
00:33:06.119 --> 00:33:09.720
from him does. They both share the same kind of

346
00:33:11.000 --> 00:33:19.559
like his bathroom. I'll wait a minute. Is worry in

347
00:33:19.640 --> 00:33:24.839
his bedroom he shares with next door but the floor

348
00:33:25.200 --> 00:33:28.079
is shared, isn't it really? I guess with next door

349
00:33:29.880 --> 00:33:40.000
downstairs Ice Shoe the bathroom, Yeah, the bathroom is ceiling.

350
00:33:40.799 --> 00:33:46.000
The downstairs would be his bathroom floor. So they can

351
00:33:46.119 --> 00:33:54.119
feel it, or they can he hear it. But so far,

352
00:33:55.079 --> 00:33:58.440
I've heard a bit of banging, a bit of stuff

353
00:33:58.480 --> 00:34:03.119
like that. Was that sorry peep peep peep pee pew

354
00:34:03.759 --> 00:34:07.400
pee pee pee peep pew peep. Now that sounds more

355
00:34:07.559 --> 00:34:14.039
like a Space Invaders game or something pie Peu PuO

356
00:34:14.079 --> 00:34:20.000
pew Buck Rogers Pu Pu Pu, Star Wars, even Peepy

357
00:34:20.079 --> 00:34:25.360
pew pew pu. Perhaps that's why I should have done.

358
00:34:25.440 --> 00:34:30.280
I should have done voices and sounds. I could have

359
00:34:30.320 --> 00:34:34.280
been a I could have been voices, a voice for

360
00:34:34.440 --> 00:34:40.920
like animation PuO pew an hour ardco with that one

361
00:34:41.119 --> 00:34:51.079
sound though, but it's white could sound pu pew. If

362
00:34:51.119 --> 00:34:54.360
I only ate all these things I could have done,

363
00:34:54.880 --> 00:34:59.239
I do wonder. I think back to when I was fifteen.

364
00:34:59.559 --> 00:35:04.079
I left school when I was even too young to

365
00:35:04.159 --> 00:35:07.960
join the army. I was so young. It was just

366
00:35:11.400 --> 00:35:14.280
the choices. I mean, some of the choices I couldn't

367
00:35:14.280 --> 00:35:17.400
do till I was sixteen. But a lot of things

368
00:35:17.639 --> 00:35:25.079
I could have just there wasn't There's the things I

369
00:35:25.159 --> 00:35:27.239
wasn't able to do. I couldn't apply to join the

370
00:35:27.239 --> 00:35:32.719
police force. I couldn't go to university. There's certain things

371
00:35:32.800 --> 00:35:37.039
I wasn't allowed to do because of having no qualifications

372
00:35:37.960 --> 00:35:42.760
and leaving school at so early age. Because I left

373
00:35:42.840 --> 00:35:48.119
I think it was April nineteen eighty six, and I

374
00:35:48.159 --> 00:35:54.079
wasn't sixteen till the end of August, so it was yeah,

375
00:35:54.280 --> 00:36:04.360
four months or whatever till I was sixteen, and I

376
00:36:04.480 --> 00:36:08.599
was suddenly earning sixty pounds a week working full time,

377
00:36:10.119 --> 00:36:13.519
which of fifteen was a huge amount of money for me,

378
00:36:14.840 --> 00:36:23.280
huge amount huge Honestly, I was buying clothes. I'd buy

379
00:36:23.320 --> 00:36:28.280
a new clothes. I was walking around dressed nice for

380
00:36:28.360 --> 00:36:32.840
the first time. Really that my dad didn't walk around

381
00:36:33.159 --> 00:36:35.159
horribly dressed when I was a kid. But I'm just

382
00:36:35.159 --> 00:36:37.920
saying for the first time, I could choose my own

383
00:36:40.280 --> 00:36:42.559
Actually I kind of did choose my own clothes, really,

384
00:36:44.199 --> 00:36:47.039
but most of the clothes was school uniform, wasn't it.

385
00:36:51.119 --> 00:36:51.400
Not?

386
00:36:51.400 --> 00:36:55.400
Not at home. I need to get myself some pajamas,

387
00:36:57.320 --> 00:37:04.159
That's what I need to do. I realized that I'm

388
00:37:04.239 --> 00:37:07.639
looking at my clothes lately and I'm just wearing the

389
00:37:07.679 --> 00:37:12.440
same old stuff every day. So I've got these dark

390
00:37:12.599 --> 00:37:21.239
brown tracksuit bottoms. Horace can horas he's having an argument

391
00:37:21.280 --> 00:37:31.119
with his wife Doris. I got seven pairs of these

392
00:37:31.280 --> 00:37:34.199
tracksuit bombs. So I wear a different pair every day.

393
00:37:35.159 --> 00:37:40.760
And I'm pretty sure people see me, they've never seen

394
00:37:40.800 --> 00:37:44.599
me wear anything else for years. They I don't know

395
00:37:44.599 --> 00:37:47.320
if they think I'm just wearing the same thing every day,

396
00:37:48.239 --> 00:37:53.519
like the same pair of tracksuit bombs, which I'm not.

397
00:37:54.199 --> 00:38:00.360
There's different ones, they're just all the same. So I've

398
00:38:00.440 --> 00:38:12.960
decided I'm gonna try and get myself some clothes, a

399
00:38:13.039 --> 00:38:18.800
little bit of clothing every week. So I'm trying to.

400
00:38:20.159 --> 00:38:24.840
Every time I get paid, I put ten percent away

401
00:38:24.880 --> 00:38:33.960
saving and that's for veterinary bills for him. And I'm

402
00:38:34.000 --> 00:38:36.159
also saving up so I can go and get my

403
00:38:36.480 --> 00:38:42.719
eyes tested and pay for some decent glasses. The eye

404
00:38:42.760 --> 00:38:45.559
test is free, but is anyway, that's what that ten

405
00:38:45.559 --> 00:38:51.599
percent is for. It's basically is, now we got a

406
00:38:51.679 --> 00:38:56.599
dog barking. Blame me. That dog hardly ever used to

407
00:38:56.639 --> 00:39:00.199
bark before. Now it can't shut up part when it's

408
00:39:00.239 --> 00:39:02.920
not barking, which most of the time, most of the

409
00:39:02.960 --> 00:39:05.039
time it's quiet. So I don't know why I'm moaning.

410
00:39:08.880 --> 00:39:11.039
I do know why I'm moaning because I love it.

411
00:39:11.360 --> 00:39:16.880
I love moaning rare. It's my right as an English

412
00:39:16.960 --> 00:39:21.239
person to moan, to complain about the weather, or just

413
00:39:21.280 --> 00:39:25.239
talk about the weather, and to just moan. That's that's why.

414
00:39:25.360 --> 00:39:33.840
That's my my human right, and to drink lots of tea.

415
00:39:35.679 --> 00:39:42.599
So what was I going to say? Yeah, I'll try

416
00:39:42.639 --> 00:39:54.360
and build away for future bills future things. I dentists

417
00:39:54.440 --> 00:39:58.320
because I haven't got a dentist, so dental bills because

418
00:39:58.920 --> 00:40:02.679
that was three hundred one attitude removed a couple of

419
00:40:02.800 --> 00:40:08.559
years ago or a year and a half ago, so

420
00:40:09.400 --> 00:40:13.480
and the other thing is for my eyes. So that's

421
00:40:13.599 --> 00:40:19.039
those three things that I need to put that away for.

422
00:40:24.159 --> 00:40:29.599
And now I'm going to spend a percentage of workouts,

423
00:40:29.639 --> 00:40:32.440
a percentage more percentage of every time I get paid

424
00:40:34.400 --> 00:40:39.400
and contribute that towards getting some clothes, whether it's a

425
00:40:39.440 --> 00:40:44.639
pair of socks or a pair of pants, underpants, or

426
00:40:44.679 --> 00:40:50.320
a T shirt wherever, just to start getting some I

427
00:40:50.320 --> 00:40:54.320
don't know, half decent clothes because most of what I've

428
00:40:54.360 --> 00:41:01.599
got is worn out and old and grotti. I mean,

429
00:41:02.840 --> 00:41:05.679
because I've got a tendency of buying cheap stuff, like

430
00:41:05.920 --> 00:41:10.119
cheap T shirts five for a pound. No maybe not,

431
00:41:10.159 --> 00:41:13.960
but like you know, five T shirts for twenty quid.

432
00:41:18.079 --> 00:41:21.960
They're fine to start with, but after a few washes,

433
00:41:22.119 --> 00:41:31.039
they just they don't look great. So it's something I

434
00:41:31.079 --> 00:41:36.440
want to try and do. Also, I need to look

435
00:41:36.480 --> 00:41:40.519
at getting a winter coat. This is probably the best

436
00:41:40.559 --> 00:41:42.480
time of the year to get a winter coat, really,

437
00:41:42.519 --> 00:41:47.440
because I'll be cheaper because I don't have one. I

438
00:41:47.599 --> 00:41:51.320
got this old thing my dad gave me probably about

439
00:41:51.320 --> 00:41:56.079
ten years ago, probably longer actually, and it's something he

440
00:41:56.199 --> 00:42:00.719
used to wear on the dogs that to me and

441
00:42:00.760 --> 00:42:04.440
I just had as a backup. But then the two

442
00:42:04.480 --> 00:42:10.360
winter coats that I did have got mislaid, so I

443
00:42:10.480 --> 00:42:13.639
ended up with nothing. So I've been wearing that one

444
00:42:13.679 --> 00:42:17.760
for the last couple of years, which is okay. I've

445
00:42:17.800 --> 00:42:22.400
got a big jumper on underneath. But I think since

446
00:42:22.440 --> 00:42:26.239
I lost a little bit away, I feel a cold

447
00:42:26.280 --> 00:42:27.719
a little bit more than I used to.

448
00:42:31.599 --> 00:42:31.639
Be.

449
00:42:31.800 --> 00:42:34.320
So I used to be like a seal, you know,

450
00:42:35.119 --> 00:42:38.320
in the winter. I just I had so much blubber.

451
00:42:38.360 --> 00:42:43.920
I didn't really feel the cold at all. Now I

452
00:42:43.960 --> 00:42:47.480
still don't feel it hugely, but a little bit more.

453
00:42:50.119 --> 00:42:51.840
So I've got a little bit less fat on me.

454
00:42:56.559 --> 00:42:59.519
I'm still heavy enough to be fair affected by the wind.

455
00:43:00.000 --> 00:43:07.880
It's good. That is an advantage of not being really

456
00:43:07.960 --> 00:43:12.320
really slim and light, because I used to get blown

457
00:43:12.360 --> 00:43:15.519
around by the wind. I used to have to wear

458
00:43:15.559 --> 00:43:27.119
heavy boots in the libraries serious day. I remember once

459
00:43:27.199 --> 00:43:36.719
we went kiting, and my dad used to love kiting,

460
00:43:37.480 --> 00:43:41.400
and we go to the top of the cliffs and

461
00:43:45.719 --> 00:43:50.400
oh that was a windy day. As on a windy day,

462
00:43:51.360 --> 00:43:54.639
and because we lived near the beach, windy days a

463
00:43:55.000 --> 00:44:05.199
very generous. There's a lot, a lot of them, and

464
00:44:05.239 --> 00:44:07.360
we'd be flying these kites and it was great. But

465
00:44:07.440 --> 00:44:14.679
I would actually find myself being lifted up by the kite.

466
00:44:14.920 --> 00:44:16.599
I mean this is when I was a kid, so

467
00:44:16.599 --> 00:44:24.360
I probably onlyweight I know, four stone or five stone maybe,

468
00:44:24.719 --> 00:44:27.239
so you know, it wouldn't take a lot for a

469
00:44:27.320 --> 00:44:39.199
four stone to be lifted off off the ground. Yeah,

470
00:44:39.519 --> 00:44:43.800
I don't know why I start thinking of that. That

471
00:44:43.960 --> 00:44:49.719
was quite good times actually, and my dad had a

472
00:44:49.760 --> 00:44:53.039
friend who owned and I don't know if there's an

473
00:44:53.159 --> 00:44:58.840
ice cream place. I think it was. It was like

474
00:44:58.920 --> 00:45:01.800
this restaurant. I think it was like a restaurant bar,

475
00:45:01.920 --> 00:45:06.159
but I had an ice cream bar in it, so

476
00:45:06.199 --> 00:45:09.400
I don't think based on where I was positioned, that

477
00:45:09.480 --> 00:45:12.960
they would make enough money just selling ice cream. So

478
00:45:13.000 --> 00:45:16.719
it was actually a venue. So we went there and

479
00:45:18.000 --> 00:45:22.960
we used to get some ice cream. That was a

480
00:45:23.000 --> 00:45:28.880
long story that didn't really lead anywhere today. I kind

481
00:45:28.880 --> 00:45:33.960
of just said would go and have some ice cream.

482
00:45:34.079 --> 00:45:37.400
I just remember it was quite a big room with

483
00:45:37.679 --> 00:45:43.400
tables and stuff, and I think my dad used to

484
00:45:45.519 --> 00:45:51.719
do work for the man, like electrical stuff, but it

485
00:45:51.840 --> 00:45:59.559
was also friends with him. I think if I was

486
00:45:59.599 --> 00:46:04.880
ever to have my time again and I had to

487
00:46:04.960 --> 00:46:14.840
choose to say a trade, I don't really know. I

488
00:46:15.000 --> 00:46:17.679
thought about this like, I don't think i'd want to

489
00:46:17.679 --> 00:46:25.280
be an electrician. I don't think i'd want to be

490
00:46:25.320 --> 00:46:34.360
a carpenter, just because I don't. I never really never

491
00:46:34.440 --> 00:46:42.199
really I did would work at school, be never really

492
00:46:42.480 --> 00:46:46.800
kind of yeah, I never found it interesting.

493
00:46:48.880 --> 00:46:49.280
There was.

494
00:46:49.360 --> 00:46:54.360
I did metal work as well, that was even less interesting.

495
00:46:54.440 --> 00:46:59.000
I just working with metal wasn't really something that I

496
00:46:59.079 --> 00:47:06.960
particularly looked forward to, No.

497
00:47:10.360 --> 00:47:10.400
What.

498
00:47:10.559 --> 00:47:14.039
Down in junior school, I used to like woodwork because

499
00:47:14.159 --> 00:47:17.960
it was just part crafts and I'd be working with

500
00:47:18.079 --> 00:47:21.440
balsa wood. So what I needed was a little knife,

501
00:47:22.800 --> 00:47:27.400
a little I suppose he's a whittling I think it's called,

502
00:47:29.719 --> 00:47:32.480
and a bit of sandpaper and I would make this

503
00:47:32.880 --> 00:47:40.559
uh what are they called? Not yachts canoes, made these

504
00:47:40.559 --> 00:47:45.480
little canoes and I used to quite enjoy doing it.

505
00:47:46.079 --> 00:47:49.920
And cross stitchen as well. I loved across the stitching.

506
00:47:50.840 --> 00:47:54.440
Oh yes, I don't know what it was. I think

507
00:47:58.880 --> 00:48:03.960
I think it might be they gave me a focus,

508
00:48:05.519 --> 00:48:09.719
something to really focus on. It took my mind away

509
00:48:09.880 --> 00:48:17.599
from what I was thinking about. I guess maybe, and

510
00:48:17.639 --> 00:48:20.840
I needed that. It was about nine and ten when

511
00:48:20.840 --> 00:48:26.760
I did that, and I was I felt good. I

512
00:48:26.840 --> 00:48:32.039
felt very relaxed when I did stop stotch, critchen stotch, critching,

513
00:48:33.960 --> 00:48:41.440
gritch stotching, cross stitching, cross stitching. I tried it. It came

514
00:48:41.480 --> 00:48:50.039
when I was in my twenties. I can't remember what happened.

515
00:48:51.719 --> 00:48:54.079
I don't know why I didn't stick to it, because

516
00:48:56.000 --> 00:48:57.920
otherwise I've been doing it now night.

517
00:49:00.119 --> 00:49:00.320
Whatever.

518
00:49:00.440 --> 00:49:05.559
If I did do it now, i'd probably use a tambourine. Okay,

519
00:49:05.599 --> 00:49:07.719
it's not you know that round thing.

520
00:49:07.559 --> 00:49:10.039
That you do.

521
00:49:10.159 --> 00:49:12.599
You use or I think you can. Maybe you can

522
00:49:12.719 --> 00:49:18.159
use like a not a door frame, like a frame

523
00:49:18.239 --> 00:49:22.639
thing and you put the material on and you can

524
00:49:22.679 --> 00:49:24.519
do it that way, just so you can kind of

525
00:49:24.559 --> 00:49:31.719
see what you're doing. Mm hm. Tambourines. They're like tambourines.

526
00:49:33.559 --> 00:49:40.280
They're around anyway. They didn't have like you can shape them.

527
00:49:40.480 --> 00:49:46.840
You can join the orchestra or a choir. Because I

528
00:49:46.920 --> 00:49:56.159
didn't make any noise, so as an accompaniment there weren't

529
00:49:56.239 --> 00:50:02.840
much use but for stock stock critchen cross cross stitching.

530
00:50:03.800 --> 00:50:08.039
Why is that such a hard word to say? Cross stitching?

531
00:50:09.199 --> 00:50:16.599
Cross stitching? Blimey. I think it's because I haven't said

532
00:50:16.639 --> 00:50:21.360
it for some while. It's not it's not a term

533
00:50:21.400 --> 00:50:27.280
that I've used very often in the last fifty years

534
00:50:27.360 --> 00:50:33.280
or forty five years. But I still love it. I

535
00:50:33.440 --> 00:50:42.280
really did, really did. Just perhaps that's why I need

536
00:50:42.760 --> 00:50:51.840
although To be honest, I find making podcasts have kind

537
00:50:51.960 --> 00:50:59.280
of the same reaction for me because I'm focused, but

538
00:50:59.519 --> 00:51:05.920
not on myself. Although I'm talking about myself, I'm not

539
00:51:06.119 --> 00:51:13.599
focused on There's nothing going on in my mind other

540
00:51:13.679 --> 00:51:18.199
than the next word. Well, maybe wonder why I said

541
00:51:18.199 --> 00:51:25.079
the next word. That's a very focused, very relaxing thing today.

542
00:51:25.719 --> 00:51:33.679
Making a recording for me because if it wasn't, then

543
00:51:33.719 --> 00:51:41.559
I wouldn't do it. Yeah, I'm not gonna do something

544
00:51:41.599 --> 00:51:48.360
I don't want to do. I've tried. That's my whole

545
00:51:48.400 --> 00:51:52.480
life trying to do that. But as far as recordings,

546
00:51:52.800 --> 00:51:55.639
I have forced myself to make recordings in the past

547
00:51:56.760 --> 00:52:00.599
and it doesn't work, I'll do it with recording. Then

548
00:52:00.639 --> 00:52:02.920
I'll have to trash it. Because I realized I've just

549
00:52:03.000 --> 00:52:16.880
been a little bit too grumpy. So I only make

550
00:52:16.920 --> 00:52:22.800
a recording when I want to, when i'm up through

551
00:52:22.800 --> 00:52:26.800
it and i'm feeling I mean, sometimes I do one

552
00:52:26.840 --> 00:52:32.960
when I'm tired. Sometimes I do one because I know

553
00:52:33.039 --> 00:52:36.679
I need to do it, but it's not that I

554
00:52:36.719 --> 00:52:42.239
don't want to. I might give myself a little nutch

555
00:52:43.360 --> 00:52:45.719
maybe on a Q and a Friday when I'm thinking

556
00:52:47.400 --> 00:52:49.679
I've left it late. I'm gonna have to do it.

557
00:52:50.760 --> 00:52:52.280
If I don't do it now, I'll have to do

558
00:52:52.320 --> 00:52:56.679
it in the morning. And I think, no, I'm doing now,

559
00:52:57.800 --> 00:53:05.760
But it's never It's never forced. Wow, my stomach just

560
00:53:05.800 --> 00:53:11.559
did a proper circle. That's why he had breakfast cere

561
00:53:11.760 --> 00:53:16.920
yesterday because I haven't had any food, so I need

562
00:53:16.960 --> 00:53:21.679
to since Monday. So I need to, like not food food,

563
00:53:21.760 --> 00:53:26.000
you know. So I'm gonna make myself a couple of

564
00:53:26.800 --> 00:53:28.840
toasted sandwiches once I've done this.

565
00:53:42.840 --> 00:53:53.039
Yeah, I just needed to.

566
00:53:53.039 --> 00:54:05.920
Check something I don't know in my freezer. I did

567
00:54:06.199 --> 00:54:10.920
have some rolls which I can toast. I let them

568
00:54:10.960 --> 00:54:17.159
defrost in the use the list roll bread rolls basically

569
00:54:17.719 --> 00:54:23.519
that gea batter, geepetter, the geopatter or jupetter gee, petty

570
00:54:24.880 --> 00:54:29.039
rolls and I'll cook something in the air f iron

571
00:54:29.280 --> 00:54:37.679
eat them inside the rolls. I don't know if I've

572
00:54:37.719 --> 00:54:45.079
got any left in the freezer, and if I have,

573
00:54:45.280 --> 00:54:49.440
I'm gonna have to stick them in the air fryer

574
00:54:49.679 --> 00:54:58.639
to defrost. Who But then I'm thinking, maybe what instead

575
00:54:59.360 --> 00:55:04.360
is a just have some toast or something inside the

576
00:55:04.400 --> 00:55:10.159
toast rather than chapatter rules because I do have at

577
00:55:10.320 --> 00:55:16.920
least one loaf of bread in the freezer, so I

578
00:55:17.000 --> 00:55:21.840
need to remember to eat it, because I know that

579
00:55:21.840 --> 00:55:23.960
if I leave the bread in the freezer too long,

580
00:55:24.119 --> 00:55:25.239
the bread just goes wrong.

581
00:55:26.679 --> 00:55:27.239
It's not.

582
00:55:29.840 --> 00:55:32.599
Weird as you'd think, Oh, you've put in a freezer

583
00:55:32.719 --> 00:55:38.199
should last for ages and ages it's frozen. But if

584
00:55:38.199 --> 00:55:43.599
it's left in there too long, the results of toasting

585
00:55:44.719 --> 00:55:47.800
a piece of bread. A slice of bread that's been

586
00:55:47.840 --> 00:55:59.280
in a freezer too too long is not nice. Fresh

587
00:55:59.360 --> 00:56:04.159
toast is quite nice. Fresh bread toast is also yum yum,

588
00:56:04.239 --> 00:56:09.119
yum yum yum. Depending, I think depends on what kind

589
00:56:09.159 --> 00:56:18.000
of bread it is that was weird. There's a bread

590
00:56:18.039 --> 00:56:22.400
called toasty that we can get right. It's too big

591
00:56:22.440 --> 00:56:29.760
to fit in the toaster long wise, it's ridiculous. So

592
00:56:29.800 --> 00:56:34.320
it's cord toasties. You'd think that meant it's for toasting,

593
00:56:35.119 --> 00:56:39.840
unless I've got the smallest toaster in the world. The

594
00:56:39.960 --> 00:56:44.519
dog in the guard who was barking again, hopefully there's

595
00:56:44.599 --> 00:56:50.480
stock now that dog is exactly the same as Loki.

596
00:56:51.639 --> 00:56:56.239
Same makes same. Everything really looks different, but kind of

597
00:56:56.480 --> 00:57:02.719
the same type of dog, saint marking the same, sounds

598
00:57:02.719 --> 00:57:16.039
the same. Wop wop wop, deep old voice. I don't

599
00:57:16.039 --> 00:57:20.039
know if you can hear my stomach, cirkin, I'm going

600
00:57:20.119 --> 00:57:24.519
to have to go and eat, eat, I tell you eat. Oh, yes,

601
00:57:24.880 --> 00:57:32.880
I'm going to eat. Maybe it's collared some ice cream.

602
00:57:32.920 --> 00:57:35.000
So when I when I went out with Finnie, I

603
00:57:35.039 --> 00:57:39.440
came back had a cornetto. I gave him some some

604
00:57:39.480 --> 00:57:42.199
of the ice cream. He kind of the cornetto has

605
00:57:42.199 --> 00:57:46.320
got chocolate on the the crust or whatever, but this

606
00:57:46.519 --> 00:57:50.559
was just a strawberry and vanilla. So I gave him

607
00:57:50.559 --> 00:57:54.039
a bear of the ice cream and he lapped up

608
00:57:55.559 --> 00:58:02.199
very quickly. Mm hm, oh, he's just waking up. His

609
00:58:02.320 --> 00:58:05.559
head was hanging down. I was com backed to sleep again.

610
00:58:07.880 --> 00:58:12.760
He just he has weird dreams. Never down woke him

611
00:58:12.840 --> 00:58:20.239
up because literally making those strangest sounds. This was on

612
00:58:21.039 --> 00:58:28.960
Monday night. I don't know what he was thinking, but

613
00:58:29.280 --> 00:58:33.280
just spend time with the neighbor who used to have him.

614
00:58:33.559 --> 00:58:36.360
He spent about an hour and a half with her

615
00:58:37.000 --> 00:58:41.960
for the first time since the beginning of the year, really,

616
00:58:43.320 --> 00:58:49.840
and I think it's it's had an emotional effect on

617
00:58:49.920 --> 00:58:56.360
him because he adores her, absolutely adors her. He's known

618
00:58:56.400 --> 00:58:59.159
as since he was born, since he was literally born.

619
00:59:00.159 --> 00:59:04.039
She's one of the first people he ever saw in

620
00:59:04.079 --> 00:59:11.360
his life. So he's got a big attachment. I'd say

621
00:59:11.400 --> 00:59:14.800
that after two and a half years of living here

622
00:59:14.840 --> 00:59:17.960
and sleeping in the bed with me and being with

623
00:59:18.000 --> 00:59:23.280
me nearly all the time, he's probably got an attachment

624
00:59:23.320 --> 00:59:27.440
to me as well. I just don't know. It seems

625
00:59:27.440 --> 00:59:40.960
to be different with her. It's just I gave her

626
00:59:41.039 --> 00:59:43.519
the lead and she walked off, and he went with her.

627
00:59:44.239 --> 00:59:49.239
Didn't look back, didn't care I wasn't there. It kind

628
00:59:49.280 --> 00:59:52.840
of I don't know. I feel that he should want

629
00:59:52.880 --> 01:00:02.119
to stay with me in a way, but I think

630
01:00:02.159 --> 01:00:05.960
he's happy. He's happy. He's a happy boy. He doesn't

631
01:00:06.000 --> 01:00:12.239
get the stimulation they needs, I don't think, but he

632
01:00:12.320 --> 01:00:15.960
does get out a few times a day. He sees

633
01:00:16.119 --> 01:00:19.920
quite a few different dogs, lots of different people. He

634
01:00:19.960 --> 01:00:24.320
says a loo to. It's an amazing amount of people

635
01:00:24.320 --> 01:00:30.960
around him that know him by name. Hello, any any like?

636
01:00:31.280 --> 01:00:37.880
I don't even know who after people are. Everyone seems to.

637
01:00:37.840 --> 01:01:01.559
Know him less.

638
01:00:53.239 --> 01:00:57.800
Sort of coke, get themselves of food, and he'd also

639
01:00:57.920 --> 01:01:03.840
get delivery. I forgot about that. Yeah, I need to

640
01:01:03.840 --> 01:01:13.159
give myself delivery because running out of milk. I'll just see.

641
01:01:13.199 --> 01:01:17.840
I might have enough milk for tomorrow morning. I do know.

642
01:01:18.400 --> 01:01:22.880
We'll see, We'll see what happens, because maybe I'll wait

643
01:01:22.960 --> 01:01:30.199
until tomorrow get delivery tomorrow. I've definitely got enough milk

644
01:01:30.360 --> 01:01:36.079
for tea, for a few cups of tea, but I

645
01:01:36.159 --> 01:01:39.679
don't know if the breakfast cereal. And I do like

646
01:01:39.760 --> 01:01:46.199
to have my I do like to have my ready

647
01:01:46.199 --> 01:01:50.760
break in the morning, and it takes up nearly a

648
01:01:50.840 --> 01:01:53.159
bowl of milk.

649
01:01:53.960 --> 01:01:54.440
I done it.

650
01:01:55.440 --> 01:02:01.599
Okay, Yeah, good boy? Did you have a lovely sleep?

651
01:02:03.199 --> 01:02:13.719
You did, didn't you? Okay, you're right, good boy. He's

652
01:02:13.760 --> 01:02:24.159
laid his head down the game. There's strangers. When he's

653
01:02:24.280 --> 01:02:27.440
lying on the sofa with me next to me, I

654
01:02:27.480 --> 01:02:34.320
can have my hand on him the whole time, stroking him,

655
01:02:34.400 --> 01:02:38.920
massaging him just and he's fine with that. But if

656
01:02:38.960 --> 01:02:43.440
we're in bed, doesn't does not he put my hand

657
01:02:43.440 --> 01:02:55.000
on him? We had it like nowadays, showered at me.

658
01:02:55.159 --> 01:02:59.360
I like you as a friend, like this weird thing

659
01:02:59.440 --> 01:03:09.960
to say he needs a bath. Wow, you know, I

660
01:03:10.000 --> 01:03:14.880
was literally gonna say, he doesn't even react to the

661
01:03:14.920 --> 01:03:22.639
word bath. But as soon as I said he needs

662
01:03:22.679 --> 01:03:29.960
a bath, he looked up at me and my stomach

663
01:03:30.000 --> 01:03:41.239
air got again, which means it's dim thing's time. So

664
01:03:41.440 --> 01:03:46.679
thank you for listening. Remember to be kind to yourself,

665
01:03:46.840 --> 01:03:51.000
because you do deserve to be happy a be gentle

666
01:03:51.039 --> 01:03:57.639
with yourself. You deserve to feel safe, lots.

667
01:03:57.400 --> 01:04:18.880
Of love, relax in a more deep and meaningful way.

668
01:04:21.360 --> 01:04:26.440
Maybe in a way that can not just allow you

669
01:04:26.880 --> 01:04:36.920
to feel calmer now and throughout the time we spend

670
01:04:37.000 --> 01:04:44.960
together here, not just relaxed at the end of the

671
01:04:45.039 --> 01:04:50.400
recording when it's finished and you can enjoy that sense

672
01:04:50.519 --> 01:05:07.119
of comfort and peace, But also I think it would

673
01:05:07.159 --> 01:05:23.039
be nice to have those feelings of relaxation continue for

674
01:05:23.239 --> 01:05:35.119
longer after the recording has ended, so that you can

675
01:05:36.760 --> 01:05:47.440
still benefit from listening to my voice. Maybe in a

676
01:05:47.440 --> 01:05:59.920
few hours time, perhaps tomorrow, and then by listening regularly,

677
01:06:03.039 --> 01:06:07.679
especially if you find like some people do and myself

678
01:06:07.719 --> 01:06:12.880
as well, sometimes I find one particular recording that really

679
01:06:14.519 --> 01:06:21.480
resonates with me, and I just listen to it over

680
01:06:21.519 --> 01:06:34.239
and over again every morning, every evening. There was this

681
01:06:34.360 --> 01:06:41.320
recording from We're going back to about nineteen ninety nine.

682
01:06:41.559 --> 01:06:47.079
It wasn't hypnosis, but it was a guided visualizations. It

683
01:06:47.199 --> 01:06:54.320
kind of was hypnosis, really, and I managed to find

684
01:06:54.400 --> 01:06:58.480
it again and it still has the same effect on me.

685
01:07:01.079 --> 01:07:10.840
And part of it was the person's voice relaxed me.

686
01:07:14.679 --> 01:07:20.840
She just felt so peaceful, and I'd look forward to

687
01:07:21.000 --> 01:07:27.440
listening to her in the morning and in the evening.

688
01:07:33.880 --> 01:07:42.880
And I knew before even pressing the play button that

689
01:07:43.199 --> 01:07:47.599
since I've done that, pressed the play button. This is

690
01:07:47.960 --> 01:07:58.960
in the days of CD players, pressed the play button,

691
01:08:02.360 --> 01:08:05.239
if that it might have even been a tape tape recorder.

692
01:08:06.480 --> 01:08:14.880
I'd lie down on the bed and then even without

693
01:08:15.400 --> 01:08:28.359
necessarily listening to her words, because I had to memorized. Really,

694
01:08:33.039 --> 01:08:39.039
it was as if my body knew exactly what to do,

695
01:08:43.800 --> 01:09:05.640
and the muscles just almost went into automatic relaxation, and

696
01:09:05.800 --> 01:09:19.399
I remember my mind would slow down now Now, I

697
01:09:19.840 --> 01:09:26.079
was listening to this recording in the early days of

698
01:09:26.159 --> 01:09:36.880
learning hypnosis, and long before I ever made any videos

699
01:09:37.000 --> 01:09:41.720
or audio recordings myself, because I didn't start doing that

700
01:09:41.840 --> 01:09:56.319
till two thousand and six. I knew, I knew how

701
01:09:58.039 --> 01:10:11.840
helpful I found being able to just let go, to

702
01:10:11.960 --> 01:10:17.159
have that trust in the person that I'm listening to,

703
01:10:24.800 --> 01:10:31.560
knowing that it's going to be just as relaxing, if

704
01:10:33.000 --> 01:10:42.359
not more so. Each time you hear my voice, you

705
01:10:42.439 --> 01:10:54.119
may feel the same. Some people have been listening to

706
01:10:54.159 --> 01:11:08.039
me for over a decade, maybe not solidly, obviously not

707
01:11:08.079 --> 01:11:14.399
twenty four hours a day, but maybe people come back.

708
01:11:16.239 --> 01:11:31.279
Some people maybe listen every day. That's something that I

709
01:11:31.319 --> 01:11:47.359
do which you may not realize by listening, is when

710
01:11:47.640 --> 01:12:03.119
I record these recordings. Now, for example, I also am

711
01:12:03.359 --> 01:12:17.159
affected by the words that I say. So if I

712
01:12:17.199 --> 01:12:25.399
set you focus on your feet, notice your feet relaxing,

713
01:12:28.039 --> 01:12:35.960
I will be focusing on my feet. I will be

714
01:12:36.039 --> 01:12:54.159
noticing my feet relaxing. If I said, focus on your hands,

715
01:12:56.960 --> 01:13:06.439
and maybe notice the difference between each hand, Perhaps notice

716
01:13:06.600 --> 01:13:12.640
the the air in the room, the temperature of the room,

717
01:13:14.520 --> 01:13:24.920
on the backs of your hands. You may start to

718
01:13:25.479 --> 01:13:33.560
notice what almost feels like a very light breeze, even

719
01:13:33.600 --> 01:13:37.840
though there may not be any type of breeze at

720
01:13:37.880 --> 01:13:50.880
all where you are right now. And as you become

721
01:13:51.520 --> 01:14:05.880
aware of your hands, I'm also aware of how relaxed

722
01:14:06.159 --> 01:14:29.960
my hands our feeling now and when it comes to

723
01:14:31.479 --> 01:14:37.520
potentially drifting off to sleep, which may be the reason

724
01:14:37.840 --> 01:14:54.159
you're listening, I also feel drowsy when I make these recordings.

725
01:14:58.840 --> 01:15:14.159
I also know it is my mind drifting. In fact,

726
01:15:14.399 --> 01:15:31.119
at times I've actually fallen asleep without even noticing, and

727
01:15:31.159 --> 01:15:42.119
then I carry on talking. And it's only when I

728
01:15:42.199 --> 01:15:51.600
listen back to do the editing I hear snoring and

729
01:15:51.640 --> 01:16:01.680
I think, I don't remember snoring. I remember talking. This

730
01:16:01.840 --> 01:16:09.159
snoring was a pick turned up. That's why I sound

731
01:16:09.279 --> 01:16:19.000
like when I snaw. How I get really into the

732
01:16:19.039 --> 01:16:37.239
whole experience. I don't know how you feel. How relaxed

733
01:16:37.319 --> 01:16:47.399
do you feel in your feet, how relaxed you feel

734
01:16:47.600 --> 01:17:14.239
in your hands. I have noticed more and more that

735
01:17:14.439 --> 01:17:30.760
the more relaxed, deeper level of comfort you feel, the

736
01:17:30.800 --> 01:17:51.399
easier you're breathing becomes. It's almost like that additional muscle relaxation.

737
01:17:55.760 --> 01:18:19.119
So this allows you debree easier without necessarily focusing on

738
01:18:19.159 --> 01:18:48.159
your breath, however, being able to notice the ease in

739
01:18:48.199 --> 01:19:15.399
which you breathe so naturally, you breathe so very easily

740
01:19:16.960 --> 01:20:03.720
and smoothly. Whenever I imagine my breathing improving, when I've

741
01:20:03.760 --> 01:20:19.560
got my eyes closed, I tend to visualize a beautiful

742
01:20:19.720 --> 01:20:36.800
field with trees and flowers producing all that life giving oxygen.

743
01:20:57.039 --> 01:21:12.720
It feels nice too, if nothing else, just taking some

744
01:21:13.159 --> 01:22:05.760
time away from everything, enjoying that feeling of peace, serenity

745
01:22:07.439 --> 01:22:39.680
with a joyful heart. Time seems to just drip by

746
01:22:44.199 --> 01:23:34.000
so very slowly, relax, so deeply, peaceful, completely unattached to

747
01:23:34.920 --> 01:24:31.880
any thoughts whatsoever in this moment, completely free, noticing that

748
01:24:39.439 --> 01:25:26.000
your mind has slowed down. Slowed down because nothing really

749
01:25:26.199 --> 01:25:56.800
requires your attention. You can enjoy the physical sensations of

750
01:25:56.960 --> 01:26:09.920
allowing the stress to drip out of your body, drippin

751
01:26:10.279 --> 01:26:34.239
out of every part of your body and being released

752
01:26:39.479 --> 01:27:19.880
from your brain in your mind, slowly but surely, the muscle,

753
01:27:20.399 --> 01:28:13.239
thin legs relax ras so very deeply, reacts so deeply,

754
01:28:31.039 --> 01:28:40.159
and the feelings, the pleasant feelings in your arms and

755
01:28:40.439 --> 01:29:12.000
shoulders deepening each part of your body further and deeper

756
01:29:22.680 --> 01:29:44.640
and deeper, noticing the feelings in the back of your neck,

757
01:30:08.000 --> 01:30:47.159
feelings in your wrists, muscles, in front of your body.

758
01:30:57.560 --> 01:31:41.680
I allsay, feeling peaceful deeply, there's a sense of peace

759
01:31:46.159 --> 01:32:26.079
spreads through your fairy core. Even when you focus on

760
01:32:26.159 --> 01:32:41.399
your mind, your mind becomes.

761
01:32:48.000 --> 01:33:52.760
Beve and slowern deep, relaxing, so very slow.

762
01:34:09.960 --> 01:35:01.560
Your stomach PA's for in your stomach, you're back. Notice

763
01:35:06.039 --> 01:35:24.560
Notice how relaxed you'd now feel in the hole of

764
01:35:24.640 --> 01:35:57.600
your back. Your spy from your brain all the way

765
01:35:57.720 --> 01:36:09.119
down the middle of you're back, sending and receiving millions

766
01:36:09.159 --> 01:37:11.119
of messages every day, deecomfort increasing deeply relapsed, your knees,

767
01:37:41.359 --> 01:37:50.760
spreading those signals down a spine or cord into air,

768
01:37:50.880 --> 01:38:10.439
every part of your body, your shins and your calf muscles.

769
01:38:37.520 --> 01:39:07.079
We're outbows, Feelings of peace, entering, quality spreading through your body,

770
01:39:12.079 --> 01:39:28.319
tips of your toes, to your eyes, your fingers, all

771
01:39:28.319 --> 01:39:44.880
the way till your lower back. M the tinker, read

772
01:39:45.359 --> 01:40:55.600
the tinker. Please, drifting mind just wandering away, happy to

773
01:40:55.880 --> 01:42:00.600
let go go completely, let go, so tranquil, our whole

774
01:42:00.720 --> 01:43:46.600
body enjoying a sense of listening. Go heven more, Pece,

775
01:44:21.159 --> 01:45:03.119
enjoy the space, this space of peace and safety. So

776
01:45:03.640 --> 01:47:06.079
firy fy letting go. Maybe we can just focus on

777
01:47:06.199 --> 01:47:40.760
the different parts of your body, just to notice a

778
01:47:41.079 --> 01:48:43.880
forehead and your eyes mutual so Louise, noticing the sense

779
01:48:43.960 --> 01:50:18.520
of complete freedom, absolute freedom, b dresting, peace, for energy,

780
01:50:51.399 --> 01:51:00.199
peace to breathe, so much easier.

781
01:51:01.720 --> 01:51:12.840
Assass.

782
01:51:41.039 --> 01:52:13.720
Yes, you may have or may not have noticed your

783
01:52:13.880 --> 01:53:15.359
mind drifting peaceful m moly, even more deeply in the

784
01:53:15.479 --> 01:54:51.039
direction of total blissful pace, blissful pace, to raft out

785
01:54:51.239 --> 01:56:01.520
to pace. Come on, soup cam, let him go peace

786
01:56:02.359 --> 01:56:37.880
with mind relaxed fourty sir, relax.

787
01:56:45.800 --> 01:56:47.239
So relaxed.

788
01:57:11.800 --> 01:57:38.640
Your body feels almost invisible, so very relaxed. I'm peaceful,

789
01:57:45.000 --> 01:58:16.840
so pace like.

790
01:58:32.840 --> 01:58:46.960
Moss.

791
01:58:52.680 --> 01:58:58.960
And you could start to notice that you are feeling

792
01:58:59.319 --> 01:59:10.039
more relaxed. Next, even though I've not purposely focused your

793
01:59:10.199 --> 01:59:18.600
mind upon that sense of physical comfort that is growing

794
01:59:18.760 --> 01:59:27.680
within you throughout your body, and your mind starts to

795
01:59:27.680 --> 01:59:38.039
slow down. And that could be almost in recognition of

796
01:59:40.039 --> 01:59:52.119
I guess my speech not being particularly fast, and things

797
01:59:52.479 --> 02:00:04.960
just generally feel calmer. Just by by listening to my voice,

798
02:00:05.680 --> 02:00:12.640
you give yourself an opportunity to take a break from

799
02:00:12.640 --> 02:00:19.279
the day, take a break from your life. As it is,

800
02:00:22.600 --> 02:00:30.239
and to give yourself a rest, giving yourself permission to

801
02:00:30.359 --> 02:00:35.600
take some time off, and to allow your body to

802
02:00:35.720 --> 02:00:45.479
relax and allow your mind to slow down, which in

803
02:00:45.600 --> 02:00:53.399
turn releases the tension and he stresses that you had

804
02:00:53.439 --> 02:01:03.199
in your body. It's almost as if the parts of

805
02:01:03.239 --> 02:01:15.239
your body just open up, allowing the negativity out and

806
02:01:15.319 --> 02:01:23.760
at the same time replacing that negativity with positive heathing energy,

807
02:01:26.840 --> 02:01:31.479
which then fills your body up and your mind to

808
02:01:33.079 --> 02:01:51.560
also starts to appreciate those feelings of increasing confidence, an

809
02:01:51.560 --> 02:02:08.680
almost uplifting feeling, positive healing, an energy that spreads through

810
02:02:08.720 --> 02:02:19.600
your body like a wave of comfort. And all this

811
02:02:19.720 --> 02:02:31.800
comes from just allowing yourself a few minutes, maybe half

812
02:02:31.840 --> 02:02:35.720
an hour, however long you want it to be, to

813
02:02:36.000 --> 02:02:49.840
just rest and allow your mind and your body to

814
02:02:49.960 --> 02:03:07.000
almost reset itself to the settings of comfort and relaxation, calmness,

815
02:03:10.840 --> 02:03:20.239
which allows more room for feelings of pleasure and happiness

816
02:03:24.239 --> 02:03:33.319
to move around your body and into your mind, almost

817
02:03:33.840 --> 02:03:38.439
as if your mind and your body are sinking together,

818
02:03:42.720 --> 02:03:52.439
almost mirroring each other with that growing positivity and calmness,

819
02:03:57.479 --> 02:04:04.720
and it feels nice. It really does feel nice to

820
02:04:04.880 --> 02:04:10.640
know that you are the one that has allowed yourself

821
02:04:14.039 --> 02:04:26.319
to feel more comfort and to experience more of this

822
02:04:28.039 --> 02:04:43.439
deep relaxation spreading throughout your body. And as I focus

823
02:04:44.760 --> 02:04:50.760
on each part of your body, you can notice that

824
02:04:50.760 --> 02:05:05.000
that part becomes even more more relaxed just by focusing

825
02:05:05.079 --> 02:05:17.760
on it, becomes even more calm and comfortable just by focusing.

826
02:05:21.520 --> 02:05:27.640
And as I move down your body, starting at your head,

827
02:05:30.000 --> 02:05:36.720
the parts that you've already focused on will continue to

828
02:05:36.880 --> 02:05:44.520
relax deeply and those parts that we've not yet focused

829
02:05:44.560 --> 02:05:56.840
on or just automatically release any remain in tension in

830
02:05:56.960 --> 02:06:11.239
anticipation of even more comfort about to come. Now, I'm

831
02:06:11.239 --> 02:06:17.760
going to start by focusing on your forehead. Just being

832
02:06:17.880 --> 02:06:26.560
aware of the feelings of your forehead and any background

833
02:06:26.760 --> 02:06:33.760
sounds like mister Herbert the Pigeon can just allow you

834
02:06:33.840 --> 02:06:41.319
to feel even more relaxed. Just means you're in the moment.

835
02:06:44.439 --> 02:06:51.520
This isn't this isn't a sterile environment. This is the world.

836
02:06:53.239 --> 02:06:59.279
I live in the countryside, so there's lots of nature

837
02:06:59.680 --> 02:07:10.359
sounds around. So as you focus on your forehead, just

838
02:07:10.560 --> 02:07:18.920
notice how it becomes even more relaxed as you focus

839
02:07:20.640 --> 02:07:29.359
only on my voice and that part of your body.

840
02:07:30.319 --> 02:07:38.640
Moving down to your eyes. Focusing on your eyes, noticing

841
02:07:41.079 --> 02:07:50.800
how your eyelids feel so heavy yet so light at

842
02:07:50.800 --> 02:07:57.279
the same time, and all the muscles around your eyes

843
02:07:57.520 --> 02:08:12.000
relaxing completely. Moving your focus down to your mouth, your lips,

844
02:08:12.399 --> 02:08:19.079
your tongue, your teeth, and your gumbs, the whole of

845
02:08:19.199 --> 02:08:34.239
your mouth, relaxing, calm and loose as you focus now

846
02:08:34.800 --> 02:08:41.680
on your jaw, not just the parts of your jaw

847
02:08:41.840 --> 02:08:46.520
near your mouth, your chin, but all the way up

848
02:08:47.239 --> 02:08:53.319
the size of your face to your ears, the hole

849
02:08:53.960 --> 02:09:04.399
of your jaw, feeding more relaxed.

850
02:09:07.680 --> 02:09:08.840
And calm.

851
02:09:16.720 --> 02:09:25.880
Focusing on your neck, the front of your neck and

852
02:09:25.920 --> 02:09:39.560
your throat relaxing, loose and calm. The side of your neck,

853
02:09:41.600 --> 02:09:48.520
the right and left side of your neck, relax and

854
02:09:50.079 --> 02:10:03.760
lease and calm. And now the back of your neck,

855
02:10:07.000 --> 02:10:17.079
focusing on the back of your neck, letting go of

856
02:10:17.239 --> 02:10:24.159
any tension that may have been there before, and enjoying

857
02:10:24.479 --> 02:10:37.479
that sense of increasing comfort and release that you can

858
02:10:37.520 --> 02:10:48.680
experience in the back of your neck. Moving down your

859
02:10:48.760 --> 02:10:56.119
back and moving either side of your spine right from

860
02:10:56.159 --> 02:11:01.560
the top of your back all the way down to

861
02:11:01.640 --> 02:11:13.880
the bottom of your back, down to your lower back.

862
02:11:19.119 --> 02:11:26.279
As you move up and down your spine, you can

863
02:11:26.399 --> 02:11:34.640
feel the muscles either side of your spine relaxing even more.

864
02:11:42.119 --> 02:11:48.880
And as those muscles relax, that sense of comfort starts

865
02:11:48.960 --> 02:11:59.079
to spread outwards from your spine into both sides of

866
02:11:59.159 --> 02:12:06.159
your back, the top of your back, the middle, and

867
02:12:06.319 --> 02:12:15.840
your lower back. And as you scan gently and slowly

868
02:12:17.039 --> 02:12:22.399
up and down your back, there's the muscles in the

869
02:12:22.439 --> 02:12:32.279
top of your back relax and become looser. The muscles

870
02:12:32.399 --> 02:12:38.079
in the middle of your back also seem to just

871
02:12:38.479 --> 02:12:53.000
almost divide from each other, separating and almost melting. And

872
02:12:53.199 --> 02:12:59.279
in your lower back it seems to be an extra

873
02:12:59.439 --> 02:13:15.640
special feeling of comfort that spreads into your hips. Sit

874
02:13:15.720 --> 02:13:23.840
down your lower back, into your hips, into the area

875
02:13:23.920 --> 02:13:32.479
where your cosicks are, and into your buttocks, and all

876
02:13:32.479 --> 02:13:41.760
those muscles that spread bring your lower back into your

877
02:13:41.880 --> 02:13:55.199
hip area start to melt, start to really let go,

878
02:14:01.800 --> 02:14:08.560
and you knowwhere about to focus on your shoulders. Your

879
02:14:08.760 --> 02:14:20.079
back and your spine will continue to let go, continue

880
02:14:20.239 --> 02:14:35.760
to relax so calmly, and if you focus on your shoulders,

881
02:14:36.880 --> 02:14:55.079
you may notice that they're already feeling really loose, already

882
02:14:56.000 --> 02:15:19.279
feeding calm and fear. Those muscles then move from your

883
02:15:19.359 --> 02:15:38.960
neck into your shoulders feel so soft and gentle, so

884
02:15:39.199 --> 02:16:00.359
smooth and calm, and the feeling in your shot was

885
02:16:07.600 --> 02:16:16.159
seems to spread deep into your shoulders, that sense of relaxation,

886
02:16:17.319 --> 02:16:28.840
not just traveling deeply into your muscles, but also relaxing

887
02:16:31.680 --> 02:16:41.680
the bones and moving all away to underneath your arms,

888
02:16:44.399 --> 02:16:50.440
relaxing that whole area between the tops of your shoulders

889
02:16:51.680 --> 02:17:06.920
and underneath your arms. He then you feel so relaxed

890
02:17:09.399 --> 02:17:21.440
and comfortable in your shoulders, which sends that deep healing

891
02:17:24.760 --> 02:17:42.079
message into your arms. And you may feel almost as

892
02:17:42.120 --> 02:17:48.879
if your arms are not even there, because they're so relaxed,

893
02:17:52.079 --> 02:18:38.040
so deeply relaxed, so so calm.

894
02:18:22.959 --> 02:18:23.120
So.

895
02:18:29.760 --> 02:18:44.879
Pose not feeling spreading all the way down your arms

896
02:18:47.559 --> 02:19:13.600
to your elbows, including your elbows circumforts spreads or away

897
02:19:16.280 --> 02:19:31.280
into the rests of forearments and the rests so heavy

898
02:19:34.920 --> 02:20:16.360
yet at the same time so light and gentle. Freak sick.

899
02:20:18.680 --> 02:20:57.319
Now on your hands, my hands, so peaceful in your hands.

900
02:21:15.840 --> 02:21:34.920
There's a sense of real peace. It just seems to

901
02:21:39.120 --> 02:21:43.520
feel so familiar.

902
02:21:46.280 --> 02:22:16.840
When your hands relax deeply.

903
02:22:17.520 --> 02:22:18.479
The thing is.

904
02:22:50.600 --> 02:23:56.159
You things, sadly a thing you tips maving your attention

905
02:23:57.520 --> 02:24:25.120
to the front, to your body, so comfortable, move in

906
02:24:25.440 --> 02:26:10.120
your focus your legs, why muscus in your thighs, your knees,

907
02:26:14.000 --> 02:27:44.399
so relaxed, a calf mussels and just shins compasi four

908
02:28:51.040 --> 02:29:12.319
the father you faat, sir, peaceful, so calm, ser peaceful,

909
02:29:19.440 --> 02:29:55.760
so calm, su peaceful, so.

910
02:29:56.120 --> 02:30:00.959
Calm, so.

911
02:30:02.920 --> 02:30:34.479
Peace fall RelA same peace fall, so calm, loving that

912
02:30:34.920 --> 02:30:53.920
deep relaxation, to spread your chest, in your stomach, so RelA,

913
02:30:54.680 --> 02:31:12.600
letting go. Hmm if every thing so, I'm gonna start

914
02:31:12.639 --> 02:31:24.319
counting down now from twenty down to one. You can

915
02:31:24.399 --> 02:31:27.840
imagine in a way, it's like just walking down some

916
02:31:28.120 --> 02:31:34.120
steps and each step or twenty steps, and each step

917
02:31:34.280 --> 02:31:47.120
represents a level of comfort. Each step represents a deepening

918
02:31:49.040 --> 02:32:00.000
of that comfort, and the furvies you walk down those steps,

919
02:32:00.239 --> 02:32:12.680
the deeper and more relaxed you feel. So starting with

920
02:32:12.879 --> 02:36:02.159
number twenty twenty nineteen, eighteen seventeen sixteen US US ten

921
02:36:44.680 --> 02:38:52.600
fourteen four see too well.

922
02:39:51.520 --> 02:43:18.479
F faaaaa.

923
02:42:07.920 --> 02:44:25.319
Nine eight seven h.

924
02:45:00.280 --> 02:46:36.120
A six.

925
02:47:03.399 --> 02:48:23.280
Five four.

926
02:49:08.159 --> 02:52:01.319
H one.

927
02:52:50.840 --> 02:53:07.840
And now as you focus on your eyes, we're gonna

928
02:53:07.920 --> 02:53:19.360
count down from ten down to one, focusing just on

929
02:53:19.520 --> 02:53:30.440
your eyes, your eyelids, the muscles around your eyes, your

930
02:53:30.559 --> 02:53:39.200
eye walls themselves, our whole area that makes up your

931
02:53:39.280 --> 02:53:55.719
eye and as we count down from ten down to one,

932
02:53:58.319 --> 02:54:12.239
whilst focus in your eyes, you'll become twice is relaxed

933
02:54:14.479 --> 02:54:27.520
with each number counting down, and you may find the

934
02:54:27.719 --> 02:54:34.159
all you want to do is just drift off to sleep.

935
02:54:37.159 --> 02:54:43.760
And if that's what you want, then just allow yourself

936
02:54:43.879 --> 02:54:58.520
to do that. Now, focusing on your eyes, I'm going

937
02:54:58.639 --> 02:55:04.079
to begin count down from ten down to one.

938
02:55:08.120 --> 02:56:18.840
Right now, ten nine eight.

939
02:56:26.479 --> 02:57:19.040
Seven h.

940
02:57:33.120 --> 02:59:16.639
H five.

941
03:00:27.159 --> 03:01:41.360
Four three.

942
03:02:46.760 --> 03:04:15.159
Two one.

943
03:04:21.520 --> 03:04:38.200
So counted down from ten to one ten nine eight

944
03:04:41.000 --> 03:05:05.840
seven six five four three two one. And maybe that

945
03:05:06.000 --> 03:05:10.120
was a bit too quick in order to relax. Maybe

946
03:05:10.159 --> 03:05:14.479
it's a bit too fast for you to notice the

947
03:05:15.760 --> 03:05:22.600
calming of your body, maybe even a little bit of

948
03:05:22.719 --> 03:05:26.639
pressure there, Like you're count it down from ten to one.

949
03:05:26.760 --> 03:05:30.159
Would you expect me to do man, expect me to

950
03:05:30.200 --> 03:05:39.920
stick go floppy just because you're counting down. If you

951
03:05:40.079 --> 03:05:43.840
try it again, but this time, I go this lower.

952
03:05:46.079 --> 03:05:50.920
This time, as you focus on the whole of your

953
03:05:51.000 --> 03:05:59.319
body before we focus on your legs, just notice how

954
03:05:59.440 --> 03:06:13.520
your body does start to feel more relaxed with every

955
03:06:13.680 --> 03:06:46.719
number that I count down ten nine eight seven six

956
03:06:55.159 --> 03:08:04.120
five four three two one. And just notice how how

957
03:08:04.200 --> 03:08:14.280
you feel, generally, how your body feels. It's not necessarily

958
03:08:14.360 --> 03:08:24.760
even about counting down from ten to one. It's that

959
03:08:25.079 --> 03:08:44.760
space that you have, that space between being active physically

960
03:08:44.959 --> 03:08:54.559
or mentally to just sitting or lying down, just being there,

961
03:08:55.319 --> 03:09:00.760
not doing anything, not saying anything, not needing to think

962
03:09:00.840 --> 03:09:06.760
about anything. So it opens up a space, you know,

963
03:09:06.959 --> 03:09:16.280
a bit of a space, a gap. And the more

964
03:09:17.559 --> 03:09:20.920
I camped down from ten to one, the bigger that

965
03:09:21.120 --> 03:09:32.079
gap becomes. So there's that gap of calmness, of comfort, relaxation.

966
03:09:38.040 --> 03:09:50.360
It's a nice feeling, and it moves those stresses or

967
03:09:50.920 --> 03:10:04.799
discomforts physically or emotionally moves away. Allows you.

968
03:10:07.479 --> 03:10:08.000
To just.

969
03:10:11.000 --> 03:10:17.719
Slow down. Someone to count again from ten down to one,

970
03:10:18.159 --> 03:10:28.360
and notice that gap widening, the gap. And as it widens,

971
03:10:28.440 --> 03:10:34.479
it's almost like the thestress and attention falls into the

972
03:10:34.559 --> 03:11:55.719
gap and gives you that distance, that space. Now nine eight, seven, six, five, four,

973
03:12:14.040 --> 03:13:05.479
three two one. Now, how does your body feel.

974
03:13:07.440 --> 03:13:07.639
Now?

975
03:13:20.319 --> 03:13:33.000
Can you notice that? Do you feeling calmer, the feeling

976
03:13:35.360 --> 03:14:02.719
more relaxed. As we now focus on your legs, just

977
03:14:02.920 --> 03:14:24.280
your legs. We're just gonna start with focusing on your thighs.

978
03:14:39.079 --> 03:14:43.399
Of course, it's not the most exciting thing to be doing,

979
03:14:44.159 --> 03:14:50.559
because I'm sure like most of your body is not

980
03:14:50.840 --> 03:15:03.200
not going on right now, Just focusing on the whole

981
03:15:03.319 --> 03:15:09.719
of your thighs, the tops of your thighs, the sides

982
03:15:09.879 --> 03:15:16.879
of your thighs, the bottoms of your thighs, your outer thighs,

983
03:15:16.959 --> 03:15:21.879
and your inner thighs, basically the whole of your thigh

984
03:15:22.000 --> 03:15:30.760
that leads into your hip and it goes down to

985
03:15:31.000 --> 03:15:45.040
your knee joint. Now, this is a big area. It's

986
03:15:45.040 --> 03:15:50.520
a very heavy area, it's very strong. Probably the strongest

987
03:15:51.520 --> 03:16:04.680
muscles in your body are in your thighs. But I

988
03:16:04.799 --> 03:16:13.040
don't think we perhaps give enough attention to our thighs.

989
03:16:19.040 --> 03:16:29.799
Perhaps we don't acknowledge how important our thighs are to

990
03:16:29.959 --> 03:16:50.600
our lives, how much they actually do for us all

991
03:16:50.680 --> 03:17:01.120
through our lives. And it may seem and sound really weird,

992
03:17:01.239 --> 03:17:09.600
but I think that all of our body parts, especially

993
03:17:09.719 --> 03:17:17.360
our thighs, need some TLC, a bit of love shown,

994
03:17:18.360 --> 03:17:36.600
a bit of acknowledgement, thank you, gratitude for what our

995
03:17:36.719 --> 03:17:46.079
thighs do for us. And I know this may sound

996
03:17:46.120 --> 03:17:52.399
a bit strange. Maybe you think, why am I sure

997
03:17:52.479 --> 03:17:55.000
how I should be out in the garden hugging a

998
03:17:55.120 --> 03:18:03.479
tree or something. Well, it's hard to set a microphone

999
03:18:03.559 --> 03:18:06.600
up on a tree. That's why I'm doing this indoors.

1000
03:18:06.639 --> 03:18:10.120
Otherwise I would be outside hugging a tree. Now I

1001
03:18:10.239 --> 03:18:19.000
can't see the television from the tree. If you move

1002
03:18:19.079 --> 03:18:28.399
down to your knees gain such an important part. And

1003
03:18:29.000 --> 03:18:33.440
I think we don't necessarily I'll speak for myself here,

1004
03:18:35.920 --> 03:18:41.040
I don't necessarily appreciate all that my knees do for

1005
03:18:41.159 --> 03:18:47.000
me until I have a problem with my knee. It's

1006
03:18:47.079 --> 03:18:52.120
occasionally if I ever maybe i'll patch it, or it's

1007
03:18:52.319 --> 03:18:58.799
aching for some reason. It's then that I realize how

1008
03:18:59.000 --> 03:19:02.879
much it does. You know, the benefit of being able

1009
03:19:02.959 --> 03:19:11.479
to use my legs without any kind of physical discomfort

1010
03:19:13.120 --> 03:19:20.159
is a beautiful thing that's possibly not appreciated until it's

1011
03:19:20.760 --> 03:19:30.159
temporarily removed. You know that's comfort. But as you focus

1012
03:19:30.239 --> 03:19:38.120
on your knees, regardless of how your knees feel, you

1013
03:19:38.200 --> 03:19:44.079
can have that sense of gratitude and love to your

1014
03:19:44.120 --> 03:19:56.760
knees for all that they do for you. And you

1015
03:19:56.840 --> 03:20:00.719
can still have that attention on your thighs and maybe

1016
03:20:00.879 --> 03:20:07.159
notice how your thighs feel. Maybe you've noticed that they

1017
03:20:08.079 --> 03:20:25.879
are relaxing more deeply as you focus now on the

1018
03:20:25.959 --> 03:20:30.319
bottoms of your legs, your shins, and your calf muscles,

1019
03:20:30.879 --> 03:20:38.559
the bones between your knees and your feet incorporate, and

1020
03:20:38.639 --> 03:20:50.959
of course your ankles so important. Anyone that's had even

1021
03:20:51.360 --> 03:20:58.000
like the slightest sprain of an ankle knows how how

1022
03:20:58.239 --> 03:21:08.360
much we take our ankles for granted. And it's kind

1023
03:21:08.399 --> 03:21:13.920
of strange in a way when you think that. You know, logically,

1024
03:21:14.280 --> 03:21:17.319
our wrists are a lot thinner than the rest of

1025
03:21:17.399 --> 03:21:22.280
our arms, which is okay, it doesn't can't see any

1026
03:21:22.280 --> 03:21:27.239
problem with that because we're just picking stuff up. But

1027
03:21:27.360 --> 03:21:33.399
our ankles so much thinner than the rest of our legs,

1028
03:21:39.799 --> 03:21:44.239
and from a physics perspective or logical even it doesn't

1029
03:21:44.280 --> 03:21:50.280
really make sense that all this weight would ultimately be

1030
03:21:51.399 --> 03:22:01.440
resting on your ankles then leading to your feet, that

1031
03:22:02.000 --> 03:22:10.959
thin area, thin bone. Yeah, it does so much great work.

1032
03:22:13.120 --> 03:22:22.639
Supports us, supports our body for a lifetime, helps us

1033
03:22:23.319 --> 03:22:32.680
to balance, helps you to get around and be mobile.

1034
03:22:39.000 --> 03:22:46.840
And there's the calf muscles. Of course, when I was younger,

1035
03:22:47.200 --> 03:22:50.520
I couldn't see the point in calf muscles didn't seem

1036
03:22:50.559 --> 03:22:55.600
to do anything. Okay, If I walked around on tiptoes,

1037
03:22:56.399 --> 03:23:00.520
then my calf muscles get some work. Of course, that's

1038
03:23:00.600 --> 03:23:04.600
not true. The carved muscles are being used whenever we

1039
03:23:05.079 --> 03:23:18.600
use our legs and your shins there to protect your

1040
03:23:18.680 --> 03:23:27.680
lower legs, shaped in a way almost as a protector

1041
03:23:28.159 --> 03:23:42.879
for the bone, leading of course to your ankles and

1042
03:23:43.000 --> 03:23:49.959
your feet. But we're not going to focus on your feet.

1043
03:23:50.040 --> 03:23:54.399
We're just going to focus on the legs. I realize

1044
03:23:56.440 --> 03:24:00.200
that now that I've mentioned your feet, it probably you're

1045
03:24:00.239 --> 03:24:03.479
sitting on them anyway, So maybe I should focus on

1046
03:24:03.600 --> 03:24:09.360
your feet a little bit. You can have them in

1047
03:24:09.479 --> 03:24:15.200
your awareness the same as you have your thighs in

1048
03:24:15.319 --> 03:24:19.760
your awareness. Even though we haven't been focusing on your

1049
03:24:19.840 --> 03:24:25.799
thighs a few minutes, let me focusing on your ankles.

1050
03:24:31.479 --> 03:24:46.719
There's still that sensation of comfort in your thighs, and

1051
03:24:46.799 --> 03:24:56.239
this that movement of energy because the thighs hold lots

1052
03:24:56.239 --> 03:25:01.760
of different sensations. Of course, there's the muscles, the big

1053
03:25:02.159 --> 03:25:14.239
straw muscles that we have in our thighs, but the

1054
03:25:14.440 --> 03:25:20.399
skin on the outside of the thighs, as in the

1055
03:25:20.559 --> 03:25:26.120
outside of all of our body, can be very sensitive,

1056
03:25:30.040 --> 03:25:43.200
sensitive to the touch, sensitive to temperature, and inside your

1057
03:25:43.360 --> 03:25:50.799
thighs the bones, there's the muscle, there's the blood, vessels,

1058
03:25:50.959 --> 03:25:56.760
the arch trees, all this stuff that's inside your thighs.

1059
03:26:01.040 --> 03:26:04.239
And I guess sometimes it'd be nice if you could

1060
03:26:04.280 --> 03:26:09.639
actually put your fingers inside your thighs and a message,

1061
03:26:12.000 --> 03:26:15.559
so you can message on the outside, of course, but

1062
03:26:15.639 --> 03:26:18.760
to be able to get deep into the muscles, and

1063
03:26:18.840 --> 03:26:23.959
to be able to just message inside your thighs, message

1064
03:26:24.000 --> 03:26:32.040
in the bones of your leg massage in all the

1065
03:26:32.239 --> 03:26:42.799
veins and just gently healing your thighs, and you could

1066
03:26:42.920 --> 03:26:49.840
move down message and inside your knees, just message in

1067
03:26:49.959 --> 03:26:57.280
those bones, but with healing fingertips spreading that healing energy

1068
03:26:58.079 --> 03:27:07.799
deep into the choints of your knees. Of course, there's

1069
03:27:07.840 --> 03:27:11.719
the back of your your knee, you know, the inside

1070
03:27:11.920 --> 03:27:18.079
crease where your knee is. It's a very sensitive area,

1071
03:27:20.079 --> 03:27:24.760
very feels very nice when you stroke it. That might

1072
03:27:24.840 --> 03:27:29.000
be because it's an area that's not really touched very often.

1073
03:27:31.040 --> 03:27:37.879
It's almost like a hidden part that crease in your legs.

1074
03:27:38.000 --> 03:27:45.040
It's almost it's like a part that has a sensitivity,

1075
03:27:45.120 --> 03:27:55.559
which is a little bit different. Of course, it's protected

1076
03:27:55.680 --> 03:28:06.879
by your legs, so you can imagine putting your fingers

1077
03:28:07.079 --> 03:28:17.079
into that crease in your legs. Fold in between your legs,

1078
03:28:17.799 --> 03:28:22.440
you can just message with your fingertips. Imagine your fingertips

1079
03:28:22.520 --> 03:28:33.000
going inside, message in the muscle tissue. You can of

1080
03:28:33.159 --> 03:28:40.239
course field the bones of your knees heading through your fingertips,

1081
03:28:47.639 --> 03:28:52.959
and then as you go down to your calf muscles,

1082
03:28:53.319 --> 03:28:55.040
and that's the part I'd like to be able to

1083
03:28:55.879 --> 03:29:02.360
really put my fingertips deep inside like half muscles and

1084
03:29:02.600 --> 03:29:12.440
massage in every single tissue of that muscle, healing every part.

1085
03:29:18.360 --> 03:29:24.440
And then doing the same for my shins, massage in

1086
03:29:24.600 --> 03:29:32.159
and gently stroking the bones, gently stroking them, healing in

1087
03:29:32.239 --> 03:29:39.440
a loving way, because they deserve to be treated as

1088
03:29:39.520 --> 03:29:43.559
the precious bones that they are, because our legs are

1089
03:29:43.600 --> 03:29:47.360
so precious as in all the other parts of our body,

1090
03:29:49.879 --> 03:30:03.760
and more precious of any chure on the planet. When

1091
03:30:03.799 --> 03:30:11.600
you start to think about your legs in this way,

1092
03:30:16.200 --> 03:30:22.840
it can change your perspective. It might sound a bit

1093
03:30:25.959 --> 03:30:30.200
a bit silly to start with the idea of having

1094
03:30:31.079 --> 03:30:41.120
love for your legs, showing appreciation for your thighs, wanting

1095
03:30:41.239 --> 03:30:45.120
to be able to put your hands in your thighs,

1096
03:30:47.360 --> 03:30:53.719
massage the muscles and the bones, and to get your

1097
03:30:53.840 --> 03:31:02.360
fingers deep in there, releasing all tension, just to show

1098
03:31:04.239 --> 03:31:11.600
how much you care about your legs, how much you

1099
03:31:11.760 --> 03:31:20.319
care for what your legs do for you regularly, your knees,

1100
03:31:20.559 --> 03:31:33.399
your calves, your ankles, the strength of your ankles considering

1101
03:31:33.600 --> 03:31:38.079
how thin they are compared to the rest of your legs,

1102
03:31:38.239 --> 03:31:51.920
especially your thighs. Yeah, they're so strong, so flexible, absolutely

1103
03:31:52.200 --> 03:32:04.000
amazing things. Your ankles are truly a gift because of

1104
03:32:04.079 --> 03:32:15.360
what they do for you, supporting all that weight, regardless

1105
03:32:15.399 --> 03:32:19.440
of how what weight you are, even if you only

1106
03:32:19.840 --> 03:32:24.600
ate stone, there's still a lot of weight for these

1107
03:32:25.040 --> 03:32:31.520
little ankles. Now I'm a lot heavier than eight stone

1108
03:32:33.120 --> 03:32:42.280
double down, Yet my ankles support my body all the time,

1109
03:32:46.000 --> 03:32:49.000
although they do give off a sigh of relief when

1110
03:32:49.040 --> 03:32:54.120
I sit down, as in fact, my whole legs do.

1111
03:32:57.799 --> 03:33:05.159
My feet feel so go my toes clap, We're so happy.

1112
03:33:24.959 --> 03:33:34.159
Your legs really are amazing. And I know that talking

1113
03:33:34.200 --> 03:33:40.639
about talking about your legs is probably possibly among the

1114
03:33:40.719 --> 03:33:46.280
most most boring things you've ever heard anyone say. Possibly

1115
03:33:49.200 --> 03:33:55.840
you're boring or not. Everything I said is true. Your

1116
03:33:56.000 --> 03:34:16.520
legs are amazing. Your legs deserve not just respect, they

1117
03:34:16.639 --> 03:34:29.200
deserve to relax deeply. They deserve to take some time

1118
03:34:29.319 --> 03:34:34.959
out of the day to just let go completely.

1119
03:34:52.879 --> 03:34:53.840
Your legs.

1120
03:34:59.000 --> 03:35:12.239
Really can relax, and because the legs are so such

1121
03:35:12.319 --> 03:35:16.799
a most, you know, very important part of your body.

1122
03:35:18.120 --> 03:35:20.680
When you relax your legs, the rest of your body

1123
03:35:21.360 --> 03:35:40.120
also naturally follows in that journey of comfort. I can

1124
03:35:40.239 --> 03:35:45.159
feel it in my hips. My hips feel really loose,

1125
03:35:48.479 --> 03:35:53.040
and also my lower back as well. My lower back

1126
03:35:53.280 --> 03:35:58.799
really feels it feels stretched, even though I'm just sitting

1127
03:35:58.879 --> 03:36:04.879
in a chair and there's no stretching as far as

1128
03:36:04.920 --> 03:36:08.000
I'm aware that I'm doing. It's almost as if the

1129
03:36:08.120 --> 03:36:12.040
muscles are just relaxed so much that there is a

1130
03:36:12.239 --> 03:36:36.879
natural stretch as the tension has reduced a lot. And

1131
03:36:37.000 --> 03:36:40.399
I'm now going to count down from ten down to one,

1132
03:36:44.719 --> 03:37:14.360
and you can continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five.

1133
03:37:18.719 --> 03:37:19.200
Four.

1134
03:37:22.360 --> 03:37:47.159
Three two one relax. So I'm just going to count

1135
03:37:47.200 --> 03:37:52.239
down from five down to one. And as a countdown,

1136
03:37:53.559 --> 03:37:58.280
if you just focus on the numbers, just the numbers

1137
03:38:00.040 --> 03:38:05.799
counting down, and notice how you feel.

1138
03:38:08.079 --> 03:38:09.280
In this moment.

1139
03:38:10.719 --> 03:38:15.079
As you hear the numbers counting down, Knowing that those

1140
03:38:15.239 --> 03:38:28.319
numbers counting down represent you feeling calmer, not just in

1141
03:38:28.399 --> 03:38:36.920
your body, but also relaxing your mind. Just notice how

1142
03:38:37.000 --> 03:38:42.840
you feel. There's nothing to do, there's nothing to say,

1143
03:38:43.520 --> 03:39:00.559
there's nothing to think about, starting with number five four

1144
03:39:10.079 --> 03:39:45.840
three two one. Now, as you notice the gradual letting

1145
03:39:46.000 --> 03:39:55.360
go the tension in your body, you may also begin

1146
03:39:55.680 --> 03:40:01.639
to notice and be aware of how you're mind is

1147
03:40:02.719 --> 03:40:10.559
starting to slow down. This is just a natural thing

1148
03:40:11.040 --> 03:40:18.440
that happens. It's not really a special procedure. It's just

1149
03:40:18.639 --> 03:40:24.840
natural because as your body relaxes, your mind also starts

1150
03:40:24.920 --> 03:40:29.600
to relax, and the more your mind relaxes, the more

1151
03:40:29.639 --> 03:40:34.879
your body relaxes. It's just a continuous circle of relaxation.

1152
03:40:40.959 --> 03:40:49.479
And is that calmness that comes from relative quietness. You know,

1153
03:40:49.600 --> 03:40:55.239
even even if there's background sounds either your side or mind,

1154
03:40:56.920 --> 03:41:02.840
it's still going to be quite calm. You know, you

1155
03:41:02.920 --> 03:41:07.600
haven't got the television on, there's no music in the

1156
03:41:07.639 --> 03:41:10.879
background unless you're listening to the recording with music. Of course,

1157
03:41:15.760 --> 03:41:17.920
you're very likely not going to be sitting in a

1158
03:41:18.040 --> 03:41:21.159
room with other people. Of course you might be, but

1159
03:41:22.440 --> 03:41:25.680
generally it's more ideal if you can do this on

1160
03:41:25.799 --> 03:41:37.120
your own, so no distractions and when you stop thinking

1161
03:41:37.200 --> 03:41:54.360
about stuff, relaxation automatically rises, a sense of comfort starts

1162
03:41:54.440 --> 03:42:03.200
to grow, and without trying to build it up into

1163
03:42:03.280 --> 03:42:15.399
something fantastical or something magical, this is just a natural process,

1164
03:42:17.760 --> 03:42:28.639
something that's easy to accomplish. In fact, it's almost the

1165
03:42:28.959 --> 03:42:35.680
sense of relaxing completely happens really when you put no

1166
03:42:35.840 --> 03:42:40.399
effort into it. It's not something that you can really force.

1167
03:42:43.040 --> 03:42:52.399
It's something that happens naturally. And part of the process

1168
03:42:52.799 --> 03:43:04.000
of this recording and others is simply two allow you

1169
03:43:06.399 --> 03:43:17.239
to take advantage of this space, this time, to just

1170
03:43:21.440 --> 03:43:29.000
let go, to just be here, to be in tune

1171
03:43:32.719 --> 03:43:44.799
with how you feel, yet with the intention of wanting

1172
03:43:45.079 --> 03:43:57.159
to relax deeply and maybe even to fall asleep, depending

1173
03:43:57.440 --> 03:44:03.639
on what it is that you wish for yourself in

1174
03:44:03.760 --> 03:44:19.920
this moment. As we know, relaxing is the majority of

1175
03:44:20.040 --> 03:44:24.639
the process of falling asleep. The actual falling asleep part

1176
03:44:24.879 --> 03:44:33.079
is a tiny bit at the end. The deeper relaxed

1177
03:44:33.440 --> 03:44:55.200
you become, the easier you find yourself drifting. You can

1178
03:44:55.280 --> 03:45:03.879
also if you choose stay focus on my voice and

1179
03:45:05.440 --> 03:45:35.280
really enjoy the process of gradually relaxing each muscle in

1180
03:45:35.440 --> 03:46:02.719
your body effortlessly and just observing the sensation of letting

1181
03:46:02.920 --> 03:46:18.000
go completely. And this time I'm going to count from

1182
03:46:18.239 --> 03:46:28.399
six down to one, and you can notice your mind

1183
03:46:31.040 --> 03:46:44.440
calming down more with each number that you hear me say, naturally,

1184
03:46:45.520 --> 03:48:58.520
feeling calm and slow and be peaceful. Six, five, four, three, two.

1185
03:49:26.760 --> 03:49:26.840
What.

1186
03:49:48.159 --> 03:50:01.479
Being aware, how you'd mind to slow right down, sinking

1187
03:50:04.120 --> 03:50:24.399
deeply into relaxation. And as you focus on your mind,

1188
03:50:24.719 --> 03:50:34.639
you may notice that there are some thoughts still there,

1189
03:50:37.239 --> 03:50:46.760
maybe some stubborn thoughts that for some reason perhaps need

1190
03:50:46.879 --> 03:51:02.079
your attention. That's what you can do is send love

1191
03:51:02.319 --> 03:51:09.120
to those thoughts. Sprinkle those thoughts.

1192
03:51:13.239 --> 03:51:13.799
With love.

1193
03:51:15.520 --> 03:51:19.760
I all petals from a flower, just sprinkle it over them,

1194
03:51:21.239 --> 03:51:29.399
petals filled with love towards those thoughts, to let those thoughts.

1195
03:51:29.200 --> 03:51:29.600
Know that.

1196
03:51:31.840 --> 03:51:37.280
You're not abandon in them. You just need them. You

1197
03:51:37.440 --> 03:51:49.239
require them to just calm down, slow down, quiet down.

1198
03:51:52.840 --> 03:51:53.239
For now.

1199
03:52:01.159 --> 03:52:06.120
So as you focus on those remaining thoughts, as we

1200
03:52:06.319 --> 03:52:11.559
count down this time from seven down to one with

1201
03:52:11.719 --> 03:52:25.600
each number, just imagine sprinkling those flower petals of love, kindness,

1202
03:52:27.200 --> 03:52:39.040
gratitude over those thoughts, which will allow them to just

1203
03:52:40.479 --> 03:52:55.479
melt away and relax deeply. With every number, those thoughts

1204
03:52:55.639 --> 03:54:04.239
will become more and more relaxed. Starting with number seven, six, five, four,

1205
03:54:30.239 --> 03:55:52.159
three two one leeding. Now, notice how relaxed your feeling

1206
03:55:55.840 --> 03:56:11.440
in your body. We're going to focus on your hands,

1207
03:56:17.280 --> 03:56:23.559
because the more relaxed your hands are, the more relaxed

1208
03:56:23.799 --> 03:56:44.479
your body and mind are. And there you focus on

1209
03:56:44.680 --> 03:56:55.200
your hands and your fingers. There's nothing needed to be done.

1210
03:56:56.159 --> 03:57:00.680
There's no clenching of fists or tam it's in the

1211
03:57:00.799 --> 03:57:13.159
fingers or anything like that. It's just noticing and focusing

1212
03:57:14.920 --> 03:57:40.440
on your hands, noticing how they feel. Because the more

1213
03:57:42.680 --> 03:57:51.120
relaxed do your hands feel, the calmer your mind feels,

1214
03:57:53.000 --> 03:58:07.840
and the more comfort you feel throughout your body. You

1215
03:58:10.600 --> 03:58:41.920
may have already noticed you mind is starting to dressed

1216
03:58:55.680 --> 03:59:11.079
fin just on your hands and fingers, allowing them to

1217
03:59:13.559 --> 03:59:25.040
experience a real deepening of that relaxation in your hands

1218
03:59:25.159 --> 03:59:43.399
and fingers, more and more relaxed. With each number.

1219
03:59:51.000 --> 03:59:51.879
From eight.

1220
03:59:54.120 --> 04:00:06.239
Down to one, you can almost feel that healing and

1221
04:00:06.520 --> 04:00:18.680
relaxing energy spreading into your hands and fingers, becoming.

1222
04:00:22.559 --> 04:00:24.200
Year row.

1223
04:00:26.120 --> 04:00:31.959
Relaxing. With each number.

1224
04:00:34.000 --> 04:00:39.680
You hear going down.

1225
04:00:40.959 --> 04:00:59.719
From eight down to one, drifting, drifting again, starting with.

1226
04:01:04.280 --> 04:01:12.479
Number eight.

1227
04:01:49.920 --> 04:02:55.120
Seven, six, five.

1228
04:03:19.360 --> 04:03:39.559
Four three.

1229
04:04:59.399 --> 04:05:08.680
Just be here now, nothing to think about, nothing to do,

1230
04:05:10.280 --> 04:05:24.239
nothing to say, and everything just feels calmer. And this

1231
04:05:24.520 --> 04:05:32.120
is your natural state of being. This is how you

1232
04:05:32.399 --> 04:05:38.639
just normally feel when you take away all of that

1233
04:05:39.079 --> 04:05:46.440
other stuff that we add, you know, things like stress

1234
04:05:46.600 --> 04:06:03.040
and worrying and overthinking, anxiety, tension, just generally thinking about stuff.

1235
04:06:05.239 --> 04:06:09.200
You take that away, which is what we do. What

1236
04:06:09.319 --> 04:06:21.680
we do now you're left with a real sense of

1237
04:06:22.600 --> 04:06:34.959
peacefulness which comes to you very quickly, because ultimately it's

1238
04:06:35.239 --> 04:06:48.680
just a feeling, a feeling of comfort. It's almost as

1239
04:06:48.719 --> 04:06:52.840
if you've gone inside yourself and you've found a special

1240
04:06:52.959 --> 04:07:06.639
place where everything is peaceful, a place where you can

1241
04:07:06.799 --> 04:07:17.399
feel relaxed and your natural sense of comfort, a place

1242
04:07:17.479 --> 04:07:26.280
where you can be you, where you can accept yourself

1243
04:07:27.280 --> 04:07:32.319
for who you are, the place where you're not trying

1244
04:07:32.440 --> 04:07:42.760
to please anybody else ever, a place where you can

1245
04:07:44.520 --> 04:07:53.239
actually not just love yourself, but in some ways more importantly,

1246
04:07:53.879 --> 04:08:10.920
you can like yourself appreciate who you are. That sense

1247
04:08:11.040 --> 04:08:24.719
of gratitude is in the air all around you. That's

1248
04:08:24.799 --> 04:08:33.159
also a place where you can actually feel the healing

1249
04:08:33.719 --> 04:08:48.600
energy soaking into your body, healing energy soaking into your body,

1250
04:08:53.559 --> 04:09:02.479
and that healing energy spreads through your veins, traveling to

1251
04:09:02.840 --> 04:09:14.879
each and every single part of your body, and you

1252
04:09:15.000 --> 04:09:21.959
start to realize that actually, that healing energy, it's not

1253
04:09:22.280 --> 04:09:29.719
just entered into your brain, it's become part of your brain,

1254
04:09:34.680 --> 04:09:41.319
and that spinal fluid is now mixed with healing energy,

1255
04:09:46.559 --> 04:09:52.840
not just allowing you to feel so much more relaxed

1256
04:09:54.879 --> 04:10:06.879
and healthy in this moment, but also you start to

1257
04:10:07.079 --> 04:10:16.440
realize that actually, what's happening now with that healing, relaxing

1258
04:10:17.559 --> 04:10:25.399
energy spreading through your body, it's actually changing your life.

1259
04:10:30.559 --> 04:10:35.680
It's actually changing the way you're going to feel not

1260
04:10:35.959 --> 04:10:43.319
just now, but tomorrow and the next day. As your

1261
04:10:43.479 --> 04:10:51.559
health improves, not just your physical health, but your mental health.

1262
04:10:55.479 --> 04:11:00.680
Things that used to bother you in the past, for

1263
04:11:00.840 --> 04:11:06.879
some reason, no longer have the effect that they used

1264
04:11:06.920 --> 04:11:21.200
to because something has changed deep within you. Maybe things

1265
04:11:21.479 --> 04:11:31.159
that used to cause you to feel anger no longer

1266
04:11:31.520 --> 04:11:41.200
have that power to control you the way they seem

1267
04:11:41.319 --> 04:11:49.879
to be able to before. As you realize that you

1268
04:11:50.120 --> 04:12:02.600
are the one who decides what affects you, you're the

1269
04:12:02.719 --> 04:12:13.399
one who decides to feel relaxed and calm when you

1270
04:12:13.719 --> 04:12:31.680
choose to enjoy noticing these natural developments of healing, continuing

1271
04:12:32.079 --> 04:12:46.000
to grow and improve your life day by day, including

1272
04:12:46.120 --> 04:12:59.559
of course your ability to relax so much easier and sleeping.

1273
04:13:04.120 --> 04:13:09.840
It's the most natural thing in the world to you,

1274
04:13:14.319 --> 04:13:21.479
because falling asleep is something that you've done so many

1275
04:13:21.680 --> 04:13:29.479
times in your life, and you know that you were born,

1276
04:13:31.000 --> 04:13:37.600
as we all were, with the ability to fall asleep naturally.

1277
04:13:41.879 --> 04:13:52.520
You were born with that ability to just drift off

1278
04:13:53.280 --> 04:14:06.399
into a deep, healing sleep. Even when we're kids, sometimes

1279
04:14:06.520 --> 04:14:10.920
we'll fall asleep when we don't even want to try

1280
04:14:10.959 --> 04:14:15.280
and tell us stay awake. Maybe it's a birthday in

1281
04:14:15.319 --> 04:14:19.479
the morning, or it's Christmas or holiday or something we

1282
04:14:19.639 --> 04:14:22.079
look forward to. We don't want to go to sleep.

1283
04:14:24.319 --> 04:14:29.319
But the more we want to stay awake, the more

1284
04:14:29.520 --> 04:14:37.840
we just start to drift. And the more you fight drifting,

1285
04:14:38.520 --> 04:14:40.879
the more you try to stop yourself and drift in

1286
04:14:40.959 --> 04:14:53.959
a safe the deeper and stronger that drifting becomes. Because

1287
04:14:54.040 --> 04:14:59.440
we're born not just with the need to relax deeply

1288
04:15:01.159 --> 04:15:11.000
and to naturally fall asleep, but it's our birthright, it's

1289
04:15:11.120 --> 04:15:21.639
part of our DNA, and sometimes as we get older

1290
04:15:21.719 --> 04:15:33.120
in life, perhaps at times we have forgotten that relaxing

1291
04:15:34.440 --> 04:15:48.879
completely is not only a wonderfully pleasant experience, it's also

1292
04:15:49.239 --> 04:16:08.719
really easy. It's very very easy to let go, because

1293
04:16:08.760 --> 04:16:18.000
that's all it is. It's just deciding to let go.

1294
04:16:23.239 --> 04:16:29.200
And when you press the play button on my recordings,

1295
04:16:31.040 --> 04:16:38.360
you have given permission for my voice to relax you.

1296
04:16:42.079 --> 04:16:45.639
When you press that play button, you have given me

1297
04:16:45.799 --> 04:16:57.520
permission for my words to affect you in a positive,

1298
04:17:00.959 --> 04:17:19.639
only a positive way, opening up your mind to useful

1299
04:17:21.280 --> 04:17:37.680
and healing suggestions that can have such an amazing effect

1300
04:17:40.520 --> 04:17:51.879
on how you feel right now, as well as those

1301
04:17:52.280 --> 04:18:01.799
changes that continue long after the recording ends, Those changes

1302
04:18:02.639 --> 04:18:16.399
within you to continue to flourish and grow, transforming your

1303
04:18:16.520 --> 04:18:29.360
life in a positive, beautiful way, allowing you to move

1304
04:18:30.719 --> 04:18:36.000
forward in your life in the direction that you choose

1305
04:18:37.520 --> 04:18:53.680
for yourself. And this feeling, this feeling that you can

1306
04:18:53.840 --> 04:19:18.239
experience of safety, comfort, calmness, just feels so nice. It's

1307
04:19:18.399 --> 04:19:32.559
such a healthy place to be, and that positivity grows

1308
04:19:33.879 --> 04:19:51.440
within you each and every day. Moving forward, you're going

1309
04:19:51.559 --> 04:20:02.319
to find that you're more relaxed physically and in your

1310
04:20:02.440 --> 04:20:12.479
mind is more relaxed. And it's not that you're thinking slower,

1311
04:20:14.760 --> 04:20:18.399
it's just that your mind will be less clogged up

1312
04:20:19.479 --> 04:20:32.799
with unnecessary negativity because from now on, your mind rejects negativity.

1313
04:20:36.840 --> 04:20:45.040
From now on, you're going to start noticing when negativity arises,

1314
04:20:48.680 --> 04:20:59.799
and you can just say stop, stop, and then negativity

1315
04:21:02.280 --> 04:21:18.200
will turn around and leave you alone. Stop and that

1316
04:21:18.520 --> 04:21:34.959
negativity will disappear. And as you notice that you feel

1317
04:21:36.319 --> 04:21:48.399
way more relaxed than you probably expected. You can now

1318
04:21:51.959 --> 04:21:57.799
congratulate yourself because you're the person that has done this.

1319
04:21:59.559 --> 04:22:05.040
You are the one that has opened your mind up

1320
04:22:05.719 --> 04:22:13.920
to the simple facts. You can feel more relaxed in

1321
04:22:14.040 --> 04:22:24.000
your body and in your mind. You've opened your mind

1322
04:22:24.239 --> 04:22:32.079
up to the birthright of being able to just fall

1323
04:22:32.159 --> 04:22:46.680
asleep easily when you choose. And that's a nice feeling.

1324
04:22:48.280 --> 04:22:58.399
Don't you think it feels nice? Doesn't it? To feel calm?

1325
04:23:00.079 --> 04:23:04.639
All that healing energy is spreading through your body and

1326
04:23:04.799 --> 04:23:20.799
your mind to spend time a special place where negativity

1327
04:23:22.319 --> 04:23:35.200
can no longer enter. Negativity is banned. It's bad, it's

1328
04:23:35.319 --> 04:23:41.959
not allowed Entryue doesn't it doesn't. This doesn't deserve to

1329
04:23:42.040 --> 04:23:50.079
be here, It doesn't belong here. Negativity has no place

1330
04:23:51.120 --> 04:24:07.920
in your life, which makes room feel more comfort, more heathing,

1331
04:24:10.079 --> 04:24:37.319
more relaxation, more peace. It feels nice, doesn't it? Just

1332
04:24:40.799 --> 04:25:00.719
the let go with everything, I'm gonna care out down

1333
04:25:00.920 --> 04:25:09.600
now from twenty down to one, you can continue to relax.

1334
04:25:11.799 --> 04:25:23.319
If you choose, you can drift to sleep. With every

1335
04:25:23.520 --> 04:25:35.120
number you hear me say, you can feel twice as relaxed,

1336
04:25:38.200 --> 04:25:42.280
or if you choose, you can feel twice to sleep

1337
04:25:49.239 --> 04:27:54.920
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen to eleven, ten, nine, eight, seven, six.

1338
04:28:00.200 --> 04:28:03.360
H five.

1339
04:28:10.280 --> 04:28:48.920
Oh, this is your time to just take a break,

1340
04:28:53.559 --> 04:29:04.639
your time to relax, to allow your mind to slow down,

1341
04:29:13.319 --> 04:29:27.360
to give yourself permission to take a break from everything.

1342
04:29:32.079 --> 04:29:36.600
And you you're the only person that can make that decision.

1343
04:29:39.440 --> 04:29:42.159
You're the only person that can actually tell your mind

1344
04:29:47.000 --> 04:30:11.239
to just relax, to just take some time off so

1345
04:30:11.399 --> 04:30:16.239
that you can focus on your body, getting in touch

1346
04:30:16.520 --> 04:30:31.200
with how you feel physically, and in the process of

1347
04:30:34.000 --> 04:30:38.760
this body scan where you focus on different parts of

1348
04:30:38.840 --> 04:30:49.639
your body, those parts that you focus on and observe,

1349
04:30:52.600 --> 04:31:01.159
even though you're not purposely requesting those parts of your

1350
04:31:01.200 --> 04:31:10.079
body to relax, it's kind of expected. You expect when

1351
04:31:10.120 --> 04:31:17.559
you listen to my voice to feel more relaxed naturally,

1352
04:31:23.079 --> 04:31:31.520
because when you're listening to me, your attention is focused

1353
04:31:33.239 --> 04:31:44.440
on my words, and as my words guide you to

1354
04:31:44.639 --> 04:31:56.959
focus on those parts of your body, your focus increases,

1355
04:32:04.120 --> 04:32:20.479
which actually calms your mind. And when your mind calms down,

1356
04:32:25.319 --> 04:32:47.399
your body relaxes. And when your body calms down, your

1357
04:32:47.559 --> 04:33:03.000
mind relaxes. And even though who have not really started

1358
04:33:04.360 --> 04:33:16.400
to focus on your body, you can already feel that

1359
04:33:16.840 --> 04:33:31.959
healing energy spreading through your body, pushing out stress and tension,

1360
04:33:36.119 --> 04:33:43.400
healing all the parts of your body, including your skin,

1361
04:33:44.560 --> 04:33:51.479
your bones, your blood, all of your organs inside your body,

1362
04:33:52.880 --> 04:33:59.639
all of the muscles, all of the fat, all of everything,

1363
04:34:01.479 --> 04:34:07.680
every hair on your body is filled with that healing energy.

1364
04:34:15.720 --> 04:34:31.439
And when your brain fills with that healing energy, the

1365
04:34:31.680 --> 04:34:56.080
feeling of comfort and relaxation increases, deeply increases in a

1366
04:34:56.200 --> 04:34:56.799
way that.

1367
04:35:00.240 --> 04:35:01.159
Your mind.

1368
04:35:04.400 --> 04:35:17.959
Starts to feel perhaps a bit drowsy because it's not needed,

1369
04:35:21.319 --> 04:35:37.599
and it may start to drift if that's what's needed.

1370
04:35:40.759 --> 04:35:45.360
So if you're listening to this and what you need

1371
04:35:45.639 --> 04:35:48.639
is deep relaxation, that's what you get.

1372
04:35:50.880 --> 04:35:52.319
If what you need is.

1373
04:35:54.040 --> 04:36:01.000
To fall asleep naturally and easily as your mind and drifts,

1374
04:36:03.560 --> 04:36:17.319
that's also what will happen because by pressing that play

1375
04:36:17.400 --> 04:36:22.799
button on the podcast and listening to me, you give

1376
04:36:23.119 --> 04:36:35.840
permission for your body and your mind. In fact, you

1377
04:36:35.959 --> 04:36:40.439
give the command to your body and your mind to

1378
04:36:40.599 --> 04:36:53.319
relax deeply and to drift off to sleep, if that's

1379
04:36:53.639 --> 04:36:55.520
what you want.

1380
04:36:58.720 --> 04:36:59.119
Or need.

1381
04:37:06.840 --> 04:37:12.479
And as I focus on the different parts of your body,

1382
04:37:17.479 --> 04:37:26.279
you may start to just drift. And then you come

1383
04:37:26.360 --> 04:37:31.639
back again and you hear me talking, and I'm focusing

1384
04:37:31.799 --> 04:37:40.240
on a different parts of your body, and you may

1385
04:37:42.319 --> 04:37:51.240
find yourself drifting if you don't realize you're drifting until

1386
04:37:51.279 --> 04:37:57.840
you stop drifting and you're alert again to my voice,

1387
04:37:59.240 --> 04:38:05.119
focusing on a different part of your body starts to

1388
04:38:05.319 --> 04:38:16.159
relax even deeper, because that drifting is basically you already

1389
04:38:18.479 --> 04:38:28.279
in the sleep zone. And the more you drift, the

1390
04:38:28.520 --> 04:38:38.200
longer you drift, and the longer you drift, eventually that

1391
04:38:38.439 --> 04:38:48.599
drifting continues into sleep, and that's the last you remember

1392
04:38:50.680 --> 04:38:58.880
until you wake up in your own time. When you

1393
04:38:59.159 --> 04:39:07.560
experience it's the right amount of sleep fear, because when

1394
04:39:07.639 --> 04:39:17.000
you do and if you do fall asleep, it's extremely pleasant,

1395
04:39:19.720 --> 04:39:40.200
so relaxing, so deep, healing sleep. I'm going it feels

1396
04:39:40.360 --> 04:39:48.119
so nice to relax into your own body and mind

1397
04:39:52.040 --> 04:39:57.840
as you feel that healing energy is spreading through you,

1398
04:40:00.119 --> 04:40:22.119
relaxing news so deeply, relaxing news, so so deeply. We

1399
04:40:22.520 --> 04:40:39.119
start to focus on your eyes, moving down to your jaw,

1400
04:40:47.040 --> 04:41:36.479
down to your neck, your shoulders, ums, hand, vegus, you chest, stomach,

1401
04:41:43.759 --> 04:42:18.319
your back, your spine, you hips, your legs, your feet,

1402
04:42:27.159 --> 04:42:56.599
your toes, and that feedingeatings, spreading and grin inside your body,

1403
04:42:58.560 --> 04:43:10.159
feeling you up. Now let's focus again on parts of

1404
04:43:10.240 --> 04:43:24.240
your body. Focus in this time on your forehead. Now

1405
04:43:24.560 --> 04:43:33.439
on your mouth, your lips, your tongue, the whole of

1406
04:43:33.520 --> 04:43:55.479
your mouth. Focus in on your fingers. Maybe you could

1407
04:43:57.080 --> 04:44:00.959
move your fingers a little bits. You can focus on

1408
04:44:01.200 --> 04:44:15.560
each one individually, both hands, and even though if you

1409
04:44:15.720 --> 04:44:21.119
focus on both of your hands now they almost seem

1410
04:44:21.240 --> 04:44:29.439
to just melt into one. Where is your right hand,

1411
04:44:29.599 --> 04:44:39.520
start in your left hand end, almost as if just

1412
04:44:39.799 --> 04:44:56.360
mix together. Now focusing on your knees, just noticing how

1413
04:44:56.479 --> 04:45:20.479
your knees fell. Now focusing on your elbows, focusing on

1414
04:45:20.680 --> 04:45:35.720
both of your elbows, just observing the feeling of your elbows.

1415
04:46:00.080 --> 04:46:17.439
Our focusing absurving the back of your neck, feeding that

1416
04:46:17.880 --> 04:46:57.599
energy in the back of your neck, absurving your ankles,

1417
04:47:07.040 --> 04:47:15.680
being aware of physical sensations in don't think.

1418
04:47:15.599 --> 04:48:16.919
Gousni sin.

1419
04:48:19.080 --> 04:48:35.520
Now your toes on both of your feet, being aware

1420
04:48:37.360 --> 04:49:30.720
how you TOAs yeah right now, notice sin, how you

1421
04:49:31.400 --> 04:50:20.080
entire body feels, noticing you mind feels now, letting go,

1422
04:50:28.880 --> 04:51:01.799
letting go, letting go everything, lett him go, letting go,

1423
04:51:09.720 --> 04:51:20.119
letting go. Huh everything.

1424
04:51:27.279 --> 04:51:28.279
Everything.

1425
04:51:34.599 --> 04:51:38.279
I'm going to start now, and I'd like you just,

1426
04:51:38.439 --> 04:51:44.040
first of all, just to see yourself lying down on

1427
04:51:44.159 --> 04:51:50.319
that message table, lying on your front. Your head is supported,

1428
04:51:50.759 --> 04:51:59.479
your arms are supported, and you feel comfortable and breathing

1429
04:51:59.560 --> 04:52:09.080
this really easy, and you feel you feel confident in

1430
04:52:09.200 --> 04:52:11.400
how you look as well. So there's none of that

1431
04:52:11.560 --> 04:52:18.319
issue of body problems or shyness because I'm a professional

1432
04:52:19.520 --> 04:52:25.880
and this is a therapy session, so none of that

1433
04:52:26.040 --> 04:52:36.240
stuff matters whatsoever. This is about you. This is about

1434
04:52:36.639 --> 04:52:44.759
how you feel and how you can enjoy that sense

1435
04:52:44.880 --> 04:52:50.919
of comfort and relaxation that comes from letting go and

1436
04:52:51.080 --> 04:52:59.279
allowing my hands, my fingers to relax you by a

1437
04:52:59.360 --> 04:53:08.000
message your body. So I want to start off just

1438
04:53:08.119 --> 04:53:12.880
by placing my hands on the back of your head,

1439
04:53:14.279 --> 04:53:18.000
just gently, just so you can feel what my hands

1440
04:53:19.400 --> 04:53:26.439
feel like really on you, so you can maybe feel

1441
04:53:26.479 --> 04:53:28.759
the warmth of my hands on the back of your head.

1442
04:53:32.479 --> 04:53:35.959
With my hands to the side of your head, not pressing,

1443
04:53:36.119 --> 04:53:42.439
but just holding there very gently, maybe over your ears,

1444
04:53:43.000 --> 04:53:46.000
and a little bit on your face, just so you

1445
04:53:46.080 --> 04:53:53.959
can feel my hands so you can become accustomed to them.

1446
04:54:02.599 --> 04:54:04.799
And now put my hands on the back of your

1447
04:54:04.840 --> 04:54:12.240
head again and gently let them slide down onto the

1448
04:54:12.319 --> 04:54:29.319
back of your neck. You can feel my hands gently

1449
04:54:29.560 --> 04:54:36.520
stroking the back of your neck to start with, just

1450
04:54:36.599 --> 04:54:40.639
so you can get used to the feeling of my

1451
04:54:40.840 --> 04:54:48.799
hands on your skin, get accustomed to realize that you're

1452
04:54:48.919 --> 04:54:58.919
safe and it's all good, it's all fine. And I'm

1453
04:54:58.919 --> 04:55:03.159
going to start gently messaging the muscles in the back

1454
04:55:03.200 --> 04:55:18.919
of your neck with both hands. Now, this is a

1455
04:55:19.040 --> 04:55:26.040
very trusting situation, really, because our necks are so fragile

1456
04:55:27.360 --> 04:55:30.799
and to have someone have their hands around your neck

1457
04:55:31.560 --> 04:55:36.959
in that way can sometimes be problematic for people, which

1458
04:55:37.000 --> 04:55:41.319
is why massages are quite good, because it allows you

1459
04:55:41.439 --> 04:55:55.520
to relax and to get in touch with trust, to

1460
04:55:55.639 --> 04:56:08.080
feel peaceful and calm. And there's a massage the sides

1461
04:56:08.159 --> 04:56:15.880
of your neck gently moving from the bottom of your

1462
04:56:16.000 --> 04:56:20.439
neck it would be sort of near where your shoulders start,

1463
04:56:20.479 --> 04:56:27.520
I guess, all the way up to your jaw, your ears,

1464
04:56:28.000 --> 04:56:33.720
kind of area that side of your neck. Of course,

1465
04:56:33.759 --> 04:56:36.279
it's a lot longer than the front of your neck.

1466
04:56:49.240 --> 04:56:56.240
And then massage in the back of your neck, especially

1467
04:56:56.319 --> 04:57:04.680
that area where perhaps we hold tension and and there's

1468
04:57:04.720 --> 04:57:09.400
that area's message. You can actually feel a sense of

1469
04:57:09.560 --> 04:57:17.560
release in the back of your neck and maybe you

1470
04:57:17.720 --> 04:57:23.040
can breathe it out as well. Notice how it feels.

1471
04:57:23.279 --> 04:57:36.479
Notice how you feel. Then moving down to that area

1472
04:57:37.040 --> 04:57:44.680
between your neck and your shoulders, that muscle area, starting

1473
04:57:44.759 --> 04:57:51.720
to message that area on both sides. I mean, this

1474
04:57:51.799 --> 04:57:54.240
would be the area that a lot of people would

1475
04:57:54.319 --> 04:57:57.040
message if they were going to give you like a

1476
04:57:57.159 --> 04:58:03.200
shoulder message. And that's not technically the shoulders, but it's

1477
04:58:03.279 --> 04:58:07.439
all the muscles that lead to the shoulders from the

1478
04:58:07.560 --> 04:58:13.759
neck and the game that can hold tension and stress.

1479
04:58:15.000 --> 04:58:19.959
And when massaged sometimes a nice deep message is useful,

1480
04:58:23.080 --> 04:58:38.479
and you decide how deep that message is, and just

1481
04:58:38.680 --> 04:58:45.599
allow my knuckles just to dig in to get to

1482
04:58:45.759 --> 04:58:55.759
those muscles and to really relaxed all the time, being

1483
04:58:56.040 --> 04:59:13.520
firm yet gentle with you and just stroking down the

1484
04:59:13.720 --> 04:59:22.279
area to your actual shoulders, moving to the muscles of

1485
04:59:22.319 --> 04:59:33.479
your shoulders and maybe initially just pulling up the shoulders

1486
04:59:33.479 --> 04:59:36.840
a little bit of the table, just to give you

1487
04:59:36.919 --> 04:59:47.360
a little bit of a stretch, but very gently, and

1488
04:59:47.439 --> 04:59:49.959
you've got the muscles at the front of your shoulders

1489
04:59:50.720 --> 04:59:51.799
the sides.

1490
04:59:51.599 --> 04:59:52.159
Of the back.

1491
05:00:00.319 --> 05:00:04.720
Again, this is a part that can really take quite

1492
05:00:04.720 --> 05:00:12.479
a bit of pressure, quite a bit of needing if

1493
05:00:12.919 --> 05:00:20.799
if you wish to really release the tension to really

1494
05:00:20.919 --> 05:00:27.240
get into those muscles, and you can let your fingers

1495
05:00:27.360 --> 05:00:33.360
in there. They can feel really nice. Sometimes it's just

1496
05:00:33.479 --> 05:00:44.040
being stroked gently or being massaged quite strongly. It can

1497
05:00:44.080 --> 05:00:53.919
all be beneficial to the realaxation of the muscles in

1498
05:00:54.000 --> 05:01:13.599
your shoulders. Now you move down your arms. We do

1499
05:01:13.799 --> 05:01:24.360
one arm at a time, starting with your right arm. Well,

1500
05:01:24.360 --> 05:01:28.720
I the is I just lift your arm up, just

1501
05:01:28.840 --> 05:01:34.119
hold it to the side of you that way still

1502
05:01:34.159 --> 05:01:40.560
be attached, and I just message the tops of your

1503
05:01:40.759 --> 05:01:57.400
arms all the way down to your forearms into your wrists,

1504
05:02:08.799 --> 05:02:21.000
gently massaging that part. The softer part, which is the

1505
05:02:21.919 --> 05:02:27.720
under part of the arm, which leads to the crease

1506
05:02:27.840 --> 05:02:33.720
in your elbow. The inside it's much more sensitive skin.

1507
05:02:43.400 --> 05:02:53.560
Sometimes just having that stroked. I feel really nice, pleasurable

1508
05:02:53.840 --> 05:03:12.919
and relaxing. Now moving down to your right hand, just

1509
05:03:13.159 --> 05:03:24.959
hold in your hand in both of my hands, just

1510
05:03:25.119 --> 05:03:31.439
pressing gently on the back of your hand and stretching

1511
05:03:31.599 --> 05:03:42.680
your fingers ever slightly at the same time pressing down

1512
05:03:42.759 --> 05:03:55.919
and massaging each finger, and then starting to massage the

1513
05:03:56.159 --> 05:04:08.799
palms of the hand. Just turning the hand gently, stretching

1514
05:04:08.880 --> 05:04:18.639
it gently, and actually having your handheld can really be

1515
05:04:20.400 --> 05:04:26.080
an emotional experience sometimes even if it is a stranger.

1516
05:04:28.080 --> 05:04:31.720
So when you don't know very well, like a massage

1517
05:04:32.000 --> 05:04:45.520
person or a therapist, maybe because it's intimate and it

1518
05:04:45.599 --> 05:04:58.360
can feel nice, you can feel safe. And as I

1519
05:04:58.479 --> 05:05:06.959
put that right arm back down where it was, we

1520
05:05:07.360 --> 05:05:13.880
did the same with your left arm, exactly the same.

1521
05:05:18.560 --> 05:05:23.599
Massage in the muscles your arm all the way down.

1522
05:05:24.799 --> 05:05:37.119
Do you arrest, stroking the inside of your arm, just

1523
05:05:37.240 --> 05:05:50.799
being gentle or as firm as you require, and then

1524
05:05:50.919 --> 05:06:07.080
massage in your left hand, wretching the fingers gently, massaging

1525
05:06:07.360 --> 05:06:27.040
the palm of your left hand. You feel so so relaxing,

1526
05:06:34.759 --> 05:06:52.520
so comforting, and I just rest your left arm back down.

1527
05:06:59.720 --> 05:07:06.159
That's start to massage your back. The biggest part of

1528
05:07:06.240 --> 05:07:17.599
your body, starting at the top, starting again where we

1529
05:07:17.720 --> 05:07:21.479
already have been, the area at the top in between

1530
05:07:21.560 --> 05:07:28.479
his shoulders, near your neck. Going back the message in

1531
05:07:28.560 --> 05:07:40.000
that area again, but this time moving downwards, taking a

1532
05:07:40.159 --> 05:07:48.560
downward stroke to the middle of your back, working from

1533
05:07:48.639 --> 05:07:56.119
the outside inwards. It's a massage in the your back,

1534
05:07:56.240 --> 05:08:08.200
but the the outsides of your back parts where your

1535
05:08:08.360 --> 05:08:21.479
arms with maybe rest against almost the part that connects

1536
05:08:21.680 --> 05:08:36.880
your front to your back, and just messaging down firmly

1537
05:08:38.200 --> 05:08:45.959
but gently as firm as you want, moving down and

1538
05:08:47.560 --> 05:08:49.799
moving across a little bit, and moving all the way

1539
05:08:49.880 --> 05:08:57.520
down again, being very gentle yet firm as you choose.

1540
05:09:03.919 --> 05:09:08.560
Eventually you get to the spine. We can message the

1541
05:09:08.759 --> 05:09:12.919
muscles and either side of your spine from the top

1542
05:09:13.000 --> 05:09:19.040
of your neck all the way down to your lower back.

1543
05:09:25.279 --> 05:09:31.599
We can do that a few times. Sometimes people use

1544
05:09:34.479 --> 05:09:40.599
the knuckle or the two fingers and just go your

1545
05:09:40.759 --> 05:09:46.040
side of the spine, almost just push down, go all

1546
05:09:46.080 --> 05:09:49.840
the way down to the bottom of the spine, each

1547
05:09:50.040 --> 05:10:00.599
time releasing tension and opening up the body, stretching your

1548
05:10:00.680 --> 05:10:07.439
body so that you feel more relaxed but at the

1549
05:10:07.599 --> 05:10:23.919
same time rejuvenated. And now I'm going to move to

1550
05:10:24.040 --> 05:10:32.599
one side, to your right side, and from the bottom

1551
05:10:32.639 --> 05:10:38.360
of your ribs to your pelvis. I'm going to massage

1552
05:10:39.439 --> 05:10:44.759
that area of your back. I'll stretch over the other

1553
05:10:44.880 --> 05:10:50.200
side and i will pull the muscles gently and massage

1554
05:10:50.360 --> 05:10:54.720
and push from one end that side or right to

1555
05:10:54.919 --> 05:10:59.639
my side. It's in the middle of fact, that's where

1556
05:10:59.639 --> 05:11:06.919
you is massaging that sign of your spine the opposite

1557
05:11:07.040 --> 05:11:12.639
side to where I'm standing. It's almost like kneading bread.

1558
05:11:15.080 --> 05:11:21.439
There's that big area which is firm yet lots there

1559
05:11:21.680 --> 05:11:31.159
to message. Potentially one of the most important places to

1560
05:11:31.279 --> 05:11:38.799
actually have a message because you really feel it. You

1561
05:11:39.000 --> 05:11:44.000
really feel the release and the pleasure of having your

1562
05:11:44.080 --> 05:11:51.720
lower back massaged. It releases so much from your body

1563
05:11:53.240 --> 05:12:02.119
that's not useful, starting a healing process which will continue

1564
05:12:02.319 --> 05:12:14.720
long after this recording is over. The message in this

1565
05:12:14.880 --> 05:12:18.799
part of your body not only feels really good for you,

1566
05:12:20.240 --> 05:12:24.680
it's actually fun to do because it is, as I said,

1567
05:12:24.880 --> 05:12:29.959
like kneading bread. It's a part that you can really

1568
05:12:30.119 --> 05:12:34.439
get hold of and really massage deeply.

1569
05:12:36.720 --> 05:12:46.919
If that's your choice, then I'm going to move over

1570
05:12:47.040 --> 05:12:50.040
to the other side of your body and do the same.

1571
05:12:53.439 --> 05:13:01.520
With the opposite part of your lawer back, kneeding and

1572
05:13:01.759 --> 05:13:10.080
messaging from your sides or way to the middle of

1573
05:13:10.119 --> 05:13:23.959
your back where your spine is pressing and kneading, firm

1574
05:13:24.119 --> 05:13:30.400
and gentle at the same time. It feels so releasing

1575
05:13:33.680 --> 05:13:44.119
this mixture of pleasure, comfort, release, calmness, relaxation or mixed together.

1576
05:13:49.919 --> 05:13:54.680
Plus there's that feeling from your stomach as it's being stretched.

1577
05:13:56.560 --> 05:13:59.680
Even though you're in your stomach now you can feel

1578
05:13:59.720 --> 05:14:03.560
it and stretched because that whole area is connected to

1579
05:14:03.680 --> 05:14:15.000
your stomach. Now we're going to move or move further

1580
05:14:15.200 --> 05:14:19.880
up to your top of your body and I we

1581
05:14:20.080 --> 05:14:28.159
do the same this time, starting with your upper back,

1582
05:14:28.639 --> 05:14:33.840
put my hands forward over and messing massage in that

1583
05:14:34.159 --> 05:14:40.840
area up to your spine, from the side of your

1584
05:14:40.880 --> 05:14:46.080
body up to your spine. So some of that message area,

1585
05:14:46.799 --> 05:14:52.759
the muscle tissue or whatever fatty tissue even will be

1586
05:14:53.040 --> 05:14:58.279
possibly from your chest because or connected the chest and

1587
05:14:58.400 --> 05:15:04.959
the back connect together. I'm going to be massaging and

1588
05:15:05.119 --> 05:15:10.319
just pulling some of that skin from your side up

1589
05:15:12.000 --> 05:15:20.680
and massaging that area of your upper back all the

1590
05:15:20.759 --> 05:15:27.360
way to your spine. And then I'll move down a

1591
05:15:27.439 --> 05:15:30.319
bit and I'll continue with the middle of your back

1592
05:15:30.479 --> 05:15:39.520
doing exactly the same thing as gentle or as deep

1593
05:15:39.560 --> 05:15:51.040
as you choose. Now, I'll move or the other side

1594
05:15:51.080 --> 05:15:55.919
again and do the exact same thing with the top

1595
05:15:56.000 --> 05:16:05.319
of your back on the other side, from pretty much

1596
05:16:05.479 --> 05:16:18.880
underneath your arm area really to your spine, and then

1597
05:16:19.000 --> 05:16:26.279
continuing that all the way down including your lower your

1598
05:16:26.479 --> 05:16:43.599
middle of your back. Now I'm gonna go to your thighs,

1599
05:16:44.959 --> 05:16:50.400
the backs of your thighs and the sides of your thighs,

1600
05:16:54.639 --> 05:17:01.119
starting with your right leg, and massage in the back

1601
05:17:03.560 --> 05:17:12.240
and the sides of your thighs gently and firmly. There's

1602
05:17:12.240 --> 05:17:15.680
a lot of muscles there. It's an area that can

1603
05:17:15.759 --> 05:17:20.040
be very tense at times and maybe needs a little

1604
05:17:20.080 --> 05:17:23.520
bit more pressure than the rest of the body. That's

1605
05:17:23.759 --> 05:17:33.880
up to you. You can gently stroke the back of

1606
05:17:34.040 --> 05:17:39.520
your legs where you know, opposite your knee joint or

1607
05:17:39.599 --> 05:17:52.560
underneath your knee joint, very sensitive, gentle area. And then

1608
05:17:52.799 --> 05:17:59.880
working down to your calf muscles, massage in your car

1609
05:18:00.040 --> 05:18:09.200
off muscles thoroughly and deeply, if you choose, using both

1610
05:18:09.360 --> 05:18:28.000
hands and fingers, sticking deep to your ankles, in the

1611
05:18:28.119 --> 05:18:34.919
back of your back of your ankles, just gently message

1612
05:18:35.000 --> 05:18:46.880
in that area, maybe lifting the leg and stretching out

1613
05:18:46.880 --> 05:19:09.439
a little bit. Moving to the right foot, massage in

1614
05:19:12.040 --> 05:19:18.799
the bottom of your feet and the sides of your

1615
05:19:18.880 --> 05:19:35.520
feet gently but firm enough so they don't tickle, and

1616
05:19:35.720 --> 05:19:41.159
just allow the pleasure that you get from having your

1617
05:19:41.200 --> 05:19:50.560
feet message to just overtake you. As I continue to

1618
05:19:50.759 --> 05:19:57.119
message your feet, the bottoms of your feet, the sides

1619
05:19:59.720 --> 05:20:05.959
you're arches, your heel. You can put a lot pressure

1620
05:20:06.040 --> 05:20:12.080
into your heel and it feels amazing, Yet the arches

1621
05:20:12.240 --> 05:20:20.200
need to be a bit more gentle. Stretching your toes

1622
05:20:20.479 --> 05:20:27.080
gently and message in the bottoms of your toes with

1623
05:20:27.240 --> 05:20:42.759
my fingers, each one individually. Moving over to the left

1624
05:20:42.880 --> 05:20:52.000
leg to do exactly the same thing. Starting at the

1625
05:20:52.119 --> 05:20:56.479
top of the thighs, work in the back of the

1626
05:20:56.639 --> 05:21:04.919
thighs and the sides hudgine deeply and gently the whole area,

1627
05:21:09.400 --> 05:21:18.759
working all the way down. And this is an area

1628
05:21:18.880 --> 05:21:26.880
that maybe you could like to spend more time relaxing

1629
05:21:27.040 --> 05:21:33.680
and messaging. So perhaps if you wanted like a bigger

1630
05:21:33.799 --> 05:21:39.639
future recording, want's spend more time on one particular area.

1631
05:21:45.400 --> 05:21:57.439
As you move down to your calf muscles, Massage in

1632
05:21:57.599 --> 05:22:12.919
your calf muscles firmly and gently move down your aincor

1633
05:22:13.159 --> 05:22:19.200
into your feet. Massage in the backs of your feet,

1634
05:22:21.080 --> 05:22:30.319
the bottoms of your feet, stretching your toes, and massage

1635
05:22:30.400 --> 05:22:37.799
in each tone individually. And that feeling of pleasure and

1636
05:22:38.040 --> 05:22:43.279
released that you experience when you're having your feet massaged

1637
05:22:45.080 --> 05:23:04.040
feels really good. Now, she turn over in your mind.

1638
05:23:05.400 --> 05:23:18.439
Laying on your back, I'm just gonna start again for

1639
05:23:18.560 --> 05:23:33.400
your neck area, in your shoulders, just to get back

1640
05:23:33.479 --> 05:23:42.919
in touch with that area. And as you move up,

1641
05:23:50.759 --> 05:23:55.560
I can clean my hands, make them more fresh, because

1642
05:23:55.639 --> 05:24:04.799
now I'm gonna message your face gently, starting off with

1643
05:24:04.919 --> 05:24:15.599
your forehead. Your eyes are closed and I can just

1644
05:24:16.159 --> 05:24:22.400
stretch your eyes a little bit, pushing up on your eyebrows,

1645
05:24:29.200 --> 05:24:42.000
just massaging around your scalp, massaging down your cheeks, around

1646
05:24:42.080 --> 05:24:54.319
your ears, into your chaw, gently the sides of your

1647
05:24:54.439 --> 05:25:16.400
neck chin m hmm. Then just moving down shall your

1648
05:25:16.560 --> 05:25:23.720
neck down to your chest, starting by message in the

1649
05:25:24.520 --> 05:25:30.880
very top of your chest where the collar phone is.

1650
05:25:33.159 --> 05:25:44.959
Give a side of the collarbone, and then just message

1651
05:25:45.119 --> 05:25:57.319
in the hole of the chest, moving the chest around.

1652
05:26:06.119 --> 05:26:10.880
Because it's quite a large area. You can move from

1653
05:26:10.959 --> 05:26:22.040
one side to the next, moving my hands underneath pretty

1654
05:26:22.119 --> 05:26:31.720
much where your arms are stretching up, stretching some of

1655
05:26:31.759 --> 05:26:39.759
the muscles of your back in the process, moving up

1656
05:26:40.919 --> 05:27:00.680
over your chest, and they're moving down again, and then

1657
05:27:00.759 --> 05:27:06.639
allowing my hands to just massage gently and slide down

1658
05:27:07.919 --> 05:27:12.880
towards your stomach, starting in the middle of your chest,

1659
05:27:16.279 --> 05:27:22.959
and then gradually my hands moving apart and massage in

1660
05:27:23.119 --> 05:27:32.200
and slide in at the same time, moving down to

1661
05:27:32.439 --> 05:27:48.080
just below your red cage, moving down, then massaging up again,

1662
05:27:50.880 --> 05:27:58.759
giving your chest all the attention that it needs to

1663
05:27:58.959 --> 05:28:11.080
feel comp lately relaxed, remembering them. I'm also going to

1664
05:28:11.159 --> 05:28:16.720
be focusing on your sides as well, an area that

1665
05:28:17.040 --> 05:28:24.200
really doesn't get much attention but feels really good when

1666
05:28:24.240 --> 05:28:33.520
it's massaged. Just stroking my hands down the sides of

1667
05:28:33.599 --> 05:28:40.520
your body, just below your arms, all the way down

1668
05:28:40.639 --> 05:28:55.639
to your hips. Now moving to your stomach area. I'm

1669
05:28:55.639 --> 05:28:59.080
going to stand one side of you like I did

1670
05:28:59.200 --> 05:29:03.560
when I did your love back. We're gonna do a

1671
05:29:03.720 --> 05:29:09.560
similar process of just stretching the muscles from your side,

1672
05:29:13.080 --> 05:29:25.080
gently massaging from one side to the next, move in

1673
05:29:27.680 --> 05:29:31.880
a whole area from below your ribs all the way

1674
05:29:32.000 --> 05:29:42.840
down to below your belly button. I'm then move around

1675
05:29:42.919 --> 05:29:52.799
to the other side of you and repeat that process

1676
05:29:53.119 --> 05:30:06.200
of relaxing deeply, calmly. You feel loose, you feel free.

1677
05:30:08.560 --> 05:30:13.279
And it's something about having your stomach massage that's different

1678
05:30:13.360 --> 05:30:20.159
from any other part because we do have a tendency

1679
05:30:20.799 --> 05:30:24.639
of holding a different kind of stress in our stomach

1680
05:30:26.080 --> 05:30:33.919
that we may not be aware of. As in our

1681
05:30:34.119 --> 05:30:41.360
message your stomach. In front of your stomach, they can

1682
05:30:41.680 --> 05:30:52.599
circles around your belly button. Thing going the other way

1683
05:30:52.680 --> 05:31:05.319
around the gentleness and a freedom that comes from feeling

1684
05:31:05.959 --> 05:31:16.240
how you're feeling. As I now move down the tops

1685
05:31:16.319 --> 05:31:23.080
of your thighs the muscles, massaging them, and I can

1686
05:31:23.200 --> 05:31:29.159
do this two legs at the same time, pressing down

1687
05:31:32.000 --> 05:31:38.159
massaging deeply those muscles in your thighs at front of

1688
05:31:38.240 --> 05:31:49.240
your thighs, and moving down to your knees, gently massaging

1689
05:31:49.319 --> 05:32:00.240
your knees, sliding down your shins, putting pressure or on

1690
05:32:00.400 --> 05:32:12.400
either side of your shin gently softly but firmly, moving

1691
05:32:12.599 --> 05:32:21.759
down to your ankles, stroking the tops of your feet,

1692
05:32:27.919 --> 05:32:33.319
and then with each foot in each hand, just gently

1693
05:32:33.560 --> 05:32:41.880
messaging the whole of the foot, the top, the bottom,

1694
05:32:42.639 --> 05:32:50.919
your heel, your ankle, your toes messaging every part of

1695
05:32:51.040 --> 05:33:01.439
your feet feels so good to let go and enjoy

1696
05:33:01.919 --> 05:33:25.919
the process, enjoy feeling so deeply relaxed, so much comfort,

1697
05:33:26.159 --> 05:33:33.080
and so many feelings that come just from touching your skin.

1698
05:33:43.840 --> 05:33:49.759
And you can just lie there for as long as

1699
05:33:49.840 --> 05:34:03.919
you choose, enjoying the feeling of deep comfort being massaged.

1700
05:34:05.919 --> 05:34:06.240
By me.

1701
05:34:13.400 --> 05:34:22.720
Enjoy fear, deep.

1702
05:34:27.400 --> 05:34:27.639
Light.

1703
05:34:33.919 --> 05:34:40.360
And all we're gonna do is blow out some candles.

1704
05:34:42.919 --> 05:34:57.959
In your mind, there are gonna be a hundred candles,

1705
05:35:05.119 --> 05:35:10.880
and you're going to blow each one out individually, one

1706
05:35:11.279 --> 05:35:18.680
by one, starting at one hundred. As I count down

1707
05:35:23.840 --> 05:35:30.680
all the way down to one, and each time I

1708
05:35:31.000 --> 05:35:40.080
say a number, you can imagine that candle in front

1709
05:35:40.119 --> 05:35:51.119
of you, and I'd like you to actually physically gently

1710
05:35:51.279 --> 05:36:06.959
blow that candle out, just so it's not big blows,

1711
05:36:07.360 --> 05:36:21.200
just a gentle, and that candle will extinguish. And then

1712
05:36:21.360 --> 05:36:28.560
I'll say the next number as we move down, and

1713
05:36:28.759 --> 05:36:41.040
you can just blow that one out as well. And

1714
05:36:41.240 --> 05:36:51.119
as we move down the numbers, you'll find yourself feeding

1715
05:36:51.599 --> 05:37:00.439
more and more relaxed. If you need to sleep, you'll

1716
05:37:00.439 --> 05:37:12.319
also find yourself becoming incredibly tired and sleepy. In fact,

1717
05:37:12.439 --> 05:37:22.479
you may struggle to blow out all one hundred of

1718
05:37:22.639 --> 05:37:41.080
these candles. As you feel more and more deeply relaxed,

1719
05:37:47.759 --> 05:38:05.720
more and more deeply tired, and the further you go down,

1720
05:38:08.360 --> 05:38:09.119
the more.

1721
05:38:10.560 --> 05:38:11.439
Your mind.

1722
05:38:12.959 --> 05:38:25.319
Starts to drift. You may find that you stop listening

1723
05:38:25.520 --> 05:38:38.119
to me after a while. And even though there may

1724
05:38:38.200 --> 05:38:46.880
be background sounds where you are, you'll be aware of

1725
05:38:47.000 --> 05:39:02.520
those sounds at the moment, be may start to just

1726
05:39:06.200 --> 05:39:25.560
not even notice them at all because they're unimportant. Where

1727
05:39:25.639 --> 05:39:33.200
I am, I've got the sounds of the birds, there's horrors,

1728
05:39:33.360 --> 05:39:41.319
the pigeon who likes to say hello sometimes, and there's

1729
05:39:41.360 --> 05:39:51.680
the odd plane that goes by, maybe traffic and trains

1730
05:39:52.000 --> 05:40:04.439
in the distance. But none of that's scene is important whatsoever.

1731
05:40:09.119 --> 05:40:23.400
More candles you blow out, less important anything is. From

1732
05:40:23.520 --> 05:40:32.720
more candles you blow out, the further you seem to

1733
05:40:34.680 --> 05:40:52.799
move away from sounds and from general date days, stuff

1734
05:40:54.479 --> 05:41:08.520
seems to just move away. Yah on, insane. You feel

1735
05:41:09.040 --> 05:41:29.200
more calmer with every candle you blow out, guiding you

1736
05:41:32.479 --> 05:41:45.520
to the next number. Did you hear me say? And

1737
05:41:45.639 --> 05:42:03.520
then you blow that candle out too? So easy, so simple.

1738
05:42:13.080 --> 05:42:27.080
We're gonna start by introducing the first candle, which is

1739
05:42:27.159 --> 05:42:44.439
a hundred first candle she is one hundred. When you

1740
05:42:45.360 --> 05:43:01.639
blow that candle out, you'll find immediately a slight change

1741
05:43:05.520 --> 05:43:13.799
in how you feel, as well as the real sense

1742
05:43:14.000 --> 05:43:44.560
of positivity growing within you, relaxation and sleepiness expanding. Starting

1743
05:43:45.279 --> 05:44:13.720
with one hundred blow out by candle now ninety nine,

1744
05:44:32.159 --> 05:46:08.959
candle ninety eight can do nine, ten, ninety six tend

1745
05:46:13.840 --> 05:47:31.080
ninety five and ninety four can do ninety three, hand

1746
05:47:42.319 --> 05:49:30.880
nine two and ninety one, ten to ninety eight, two, nine, eighty.

1747
05:49:32.319 --> 05:50:02.840
Eight and.

1748
05:50:14.479 --> 05:53:13.880
Eighties can do eighty and eighty five, who fy eighty

1749
05:53:14.200 --> 05:56:33.319
two and two one can seventy nine can do seventy eight,

1750
05:56:42.240 --> 05:57:25.439
can do seventy seven, handle seventy six, handle seventy five,

1751
05:57:44.319 --> 05:58:38.799
candle seventy four, candle seventy three, candle seventy two, candle

1752
05:58:43.799 --> 05:59:50.639
seventy one, candle seventy one, and seventy and sixty nine,

1753
06:00:00.479 --> 06:00:48.400
candle sixty eight, candle sixty seven, candle sixty five, candle

1754
06:00:53.959 --> 06:01:54.200
sixty four, candle sixty four, candle sixty three, candle sixty

1755
06:02:12.720 --> 06:03:46.639
sixty one, candle sixty and fifty nine, handle fifty eight,

1756
06:03:57.479 --> 06:05:23.040
candle fifty seven, candle fifty six, candle fifty five handle,

1757
06:05:27.040 --> 06:06:43.799
fifty four, handle fifty three ten fifty two, fifty two

1758
06:07:16.240 --> 06:08:53.360
handle fifty two candle fifty one candle fifty candle foty

1759
06:08:53.639 --> 06:10:46.759
nine can foot he ate candle forty seven, candle forty

1760
06:10:47.400 --> 06:12:39.479
six and forty five and forty two candle Woo to

1761
06:12:39.520 --> 06:14:03.400
you candle forty candle thirty nine.

1762
06:14:37.319 --> 06:14:38.279
And two.

1763
06:14:41.439 --> 06:16:02.200
Thirty eight, can't do thirty seven, can't do thirty five

1764
06:16:45.720 --> 06:18:08.319
and two thirty four tenso thirty three ye handle thirty

1765
06:18:08.520 --> 06:21:03.119
one candle thirty handle two in eighteen nine, candle twenty

1766
06:21:03.319 --> 06:23:28.959
eight and twenty seven came twenty six, canned twenty five

1767
06:24:07.520 --> 06:26:09.000
and twinty four, end of twenty thirty and wine and

1768
06:26:13.520 --> 06:26:55.959
tenty wan and to winy.

1769
06:27:32.919 --> 06:27:58.200
Y and.

1770
06:28:01.720 --> 06:30:45.599
Ninety candle seventeen sixteen chance fourt.

1771
06:32:01.799 --> 06:33:06.799
And true, wochendle eleven.

1772
06:33:43.599 --> 06:34:55.520
Hands j.

1773
06:35:01.080 --> 06:36:38.599
Nine eight eights, n.

1774
06:36:42.080 --> 06:41:19.799
Six jam jame four and doy two two can or.

1775
06:41:25.639 --> 06:41:25.919
Let go.

1776
06:41:27.400 --> 06:41:33.560
Of all of those thoughts, worries, concerns about the past,

1777
06:41:35.439 --> 06:41:39.919
thoughts about the future, and even things you've been thinking

1778
06:41:39.959 --> 06:41:47.560
about today. Just let it all go because none of

1779
06:41:47.639 --> 06:41:57.479
it is useful in this moment. This is your opportunity

1780
06:42:02.119 --> 06:42:16.680
to just focus on feeling relaxed, allowing yourself to get

1781
06:42:16.759 --> 06:42:26.159
in touch with that natural sense of peace that we

1782
06:42:26.360 --> 06:42:33.080
all have within us. It's available for everyone. It just

1783
06:42:33.240 --> 06:42:38.360
sometimes takes a little bit of effort to set up

1784
06:42:38.479 --> 06:42:44.400
the right time and place in order for you to

1785
06:42:44.759 --> 06:42:53.680
just let go. Because when you do decide to let

1786
06:42:53.759 --> 06:42:58.919
go and relax, that's what your body starts to do

1787
06:43:02.240 --> 06:43:09.720
because you've chosen, You've chosen to just allow your body

1788
06:43:10.159 --> 06:43:18.360
to unwind and your mind starts to slow down. And

1789
06:43:18.439 --> 06:43:23.279
it's a nice feeling. It's a nice feeling at the beginning,

1790
06:43:23.560 --> 06:43:32.240
just to know that you have chosen to decide to

1791
06:43:32.439 --> 06:43:40.200
relax deeply, and because you've made that decision, your body

1792
06:43:41.439 --> 06:43:47.439
will just follow suit. Because sometimes all the muscles in

1793
06:43:47.560 --> 06:43:53.319
your body need is just permission from you to relax.

1794
06:43:57.319 --> 06:44:02.119
Because so often we're busy going from here to there,

1795
06:44:02.279 --> 06:44:08.040
we're walking around and we're doing stuff, and the body

1796
06:44:08.119 --> 06:44:16.200
doesn't have any time or space to really relax deeply.

1797
06:44:19.639 --> 06:44:22.319
So it kind of waits for you to lead the way,

1798
06:44:24.439 --> 06:44:34.479
waits for your permission. And when you do give your permission,

1799
06:44:36.200 --> 06:44:38.680
when you give to say so, we need say okay,

1800
06:44:40.000 --> 06:44:49.080
it's time for your body to let go completely and relax. Totally.

1801
06:44:52.680 --> 06:44:59.319
Your body just follows. It's like a breath of relief.

1802
06:45:00.520 --> 06:45:08.959
Ah good, I can now relax. That feeling at the

1803
06:45:09.119 --> 06:45:12.240
end of a day, of a very physical day that

1804
06:45:12.360 --> 06:45:16.240
you may experience in the past. But you get home

1805
06:45:16.360 --> 06:45:19.919
and you just sit down on a chair, maybe you

1806
06:45:20.119 --> 06:45:24.400
kick your shoes off and not. Ah, feels so nice

1807
06:45:26.439 --> 06:45:30.400
knowing that you don't have to get up again for

1808
06:45:30.479 --> 06:45:33.959
a little while at least if you choose, you can

1809
06:45:34.119 --> 06:45:43.080
just sit there for maybe an hour to It feels blissful.

1810
06:45:47.200 --> 06:45:51.880
And just by sitting down like that, your body knows

1811
06:45:52.439 --> 06:45:57.400
that it's time to relax. Your body has been given

1812
06:45:57.520 --> 06:46:04.439
permission from you. Because it's a mindset in your mind,

1813
06:46:07.759 --> 06:46:18.200
you're prepared to let go of everything and just completely

1814
06:46:19.400 --> 06:46:28.159
allow all the stress of your body to evaporate. Any

1815
06:46:28.400 --> 06:46:42.360
tensions can just gradually vanish. It's almost like magic, really,

1816
06:46:47.959 --> 06:46:54.959
because that sense of relaxation in your body, it's a

1817
06:46:55.080 --> 06:47:01.520
very natural state. It's not something unusual. It may feel

1818
06:47:01.639 --> 06:47:05.279
unusual when you first start to relax with you if

1819
06:47:05.319 --> 06:47:09.680
you haven't really spent a lot of time focusing and

1820
06:47:10.439 --> 06:47:14.919
giving yourself this space to let go completely and relax,

1821
06:47:15.759 --> 06:47:21.959
and they seem are most alien, but it isn't. It's

1822
06:47:22.080 --> 06:47:28.040
actually the most natural thing in the world to let

1823
06:47:28.080 --> 06:47:38.040
go completely, to relax totally, the most natural thing in

1824
06:47:38.119 --> 06:47:50.639
the world to allow yourself to feel really calm in

1825
06:47:50.759 --> 06:47:57.599
your mind. And it is almost like a literal unwinding.

1826
06:48:01.279 --> 06:48:06.759
It's like you press a button and all the tension

1827
06:48:07.119 --> 06:48:12.919
just releases, and it's like a wheel, like a cog,

1828
06:48:13.880 --> 06:48:17.439
like the inside of a clock, just unwinding. And it's

1829
06:48:17.479 --> 06:48:22.439
almost like you could see the little wind up knob

1830
06:48:22.599 --> 06:48:27.599
that's used just going the opposite way that you choose

1831
06:48:27.720 --> 06:48:35.560
to wind it up, and the energy that fremetic stress

1832
06:48:36.000 --> 06:48:45.959
for energy gradually winding down, losing its power, losing its strength.

1833
06:48:48.479 --> 06:48:57.799
As a sense of relaxation becomes stronger and deeper, and.

1834
06:48:58.080 --> 06:48:58.639
You may.

1835
06:49:00.119 --> 06:49:07.000
Find a the more relaxed you feel, that your mind

1836
06:49:07.479 --> 06:49:16.919
starts to wonder, maybe seem to stop listening to me

1837
06:49:17.119 --> 06:49:22.759
for a while, and your mind goes somewhere else, and

1838
06:49:22.840 --> 06:49:28.959
then you realize you're listening to me again, and that's

1839
06:49:29.159 --> 06:49:37.720
just your mind drifting to sleep, which is quite natural,

1840
06:49:39.240 --> 06:49:46.959
because sometimes when we're stressed and tense, we're not I

1841
06:49:47.040 --> 06:49:51.520
mean I actually be aware of what we need, what

1842
06:49:51.680 --> 06:50:00.520
we physically, your emotionally need in this moment when you

1843
06:50:01.240 --> 06:50:08.400
allow your body and mind to relax completely and you

1844
06:50:08.560 --> 06:50:17.720
let go of all thoughts, concerns, worries, ideas all letting

1845
06:50:17.759 --> 06:50:26.759
them go allow them to drop onto the floor when

1846
06:50:26.840 --> 06:50:32.799
you start to get in touch with the feelings of

1847
06:50:34.720 --> 06:50:45.080
such relaxation, this feels so nice to be in touch

1848
06:50:45.520 --> 06:50:51.759
with the calmness of the different body parts as they

1849
06:50:54.560 --> 06:51:07.279
become looser and looser, and even your breathing seems easier

1850
06:51:07.959 --> 06:51:17.360
and more natural effortless, as that cool oreenters through your

1851
06:51:17.520 --> 06:51:27.840
mouth or nose into your lungs, breathing in comforts and relaxation,

1852
06:51:30.479 --> 06:51:36.400
and then just breathing out any excess remain intention or

1853
06:51:36.599 --> 06:51:47.040
stress from every part of your body and mind. And

1854
06:51:47.159 --> 06:51:52.200
as you start to focus on your mind, maybe you

1855
06:51:52.520 --> 06:51:59.959
notice that things have come to a standstill or maybe

1856
06:52:00.119 --> 06:52:08.880
be just much much lower than before, because your mind

1857
06:52:09.080 --> 06:52:19.599
is not really needed when listening to my voice, which

1858
06:52:19.680 --> 06:52:26.159
allows your mind to relax just as deeply as your body.

1859
06:52:28.919 --> 06:52:40.880
And that's synchronicity between the relaxation of your body relaxation

1860
06:52:41.840 --> 06:52:53.680
of your mind. Let you know that feeling completely calm, loose,

1861
06:52:54.040 --> 06:53:08.240
and relaxed really is a great healing experience. Fear and

1862
06:53:08.520 --> 06:53:21.000
has so many positive benefits for your body, mind, and

1863
06:53:21.159 --> 06:53:29.840
your life. To be able to let go everything and

1864
06:53:30.040 --> 06:53:40.400
to relax completely in all parts of your body and mind.

1865
06:53:42.799 --> 06:53:58.560
Even your bones has arised, all your muscles arise, even

1866
06:53:58.840 --> 06:54:12.360
the skin that covers your body is relaxed, every hair

1867
06:54:15.479 --> 06:54:29.799
that you have, it's also deeply relaxed. And your brain

1868
06:54:33.680 --> 06:54:42.919
really starts to feel the benefit but this healing relaxation,

1869
06:54:48.240 --> 06:54:54.159
and as you focus on the inside of your scalp

1870
06:54:54.639 --> 06:55:00.479
where your brain is, you can start to realize and

1871
06:55:00.720 --> 06:55:13.759
notice the benefits of your brain relaxing deeply. Then it's

1872
06:55:13.840 --> 06:55:25.880
your brain continues to relax sends those messages to the

1873
06:55:26.080 --> 06:55:27.720
rest of your body.

1874
06:55:29.279 --> 06:55:31.080
And your mind.

1875
06:55:32.759 --> 06:55:55.560
To re relax more deeply, relax me more completely, letting

1876
06:55:55.799 --> 06:56:08.400
go of any remaining thoughts or concerns, allowerment just drop

1877
06:56:08.680 --> 06:56:17.799
onto the floor because they're no longer necessary in this moment,

1878
06:56:20.080 --> 06:56:32.880
In this moment of deep relaxation and calmness, filling your

1879
06:56:33.040 --> 06:56:56.959
brain with deep concentrated heathing, calming, relaxing, every.

1880
06:56:57.040 --> 06:56:58.759
Part of your brain.

1881
06:57:02.919 --> 06:57:22.919
Feeling so loose and comfortable, so relaxed and peaceful. Your

1882
06:57:23.040 --> 06:57:34.840
brain feels so light and so healthy in a sense,

1883
06:57:34.959 --> 06:57:48.840
of deep deep comfort really does allow you to enjoy

1884
06:57:51.000 --> 06:58:03.479
those ever. Increase in sensations of comfort, breading throughout your body,

1885
06:58:07.799 --> 06:58:18.959
relaxing each and every muscle of your body, eat deeper

1886
06:58:23.479 --> 06:58:40.439
and deeper, much more deeper than before, much more confifort,

1887
06:58:43.000 --> 06:58:48.599
spreading through your body and your mind.

1888
06:58:51.639 --> 06:58:53.520
Be so.

1889
06:58:55.400 --> 06:59:11.439
Peaceful and calm, so very very peaceful in avery part

1890
06:59:14.119 --> 06:59:29.240
of your body, letting go the a everything averything, so

1891
06:59:30.599 --> 06:59:50.639
peaceful time, so relax a very second, the passes you

1892
06:59:50.959 --> 06:59:58.479
feel depa depath.

1893
06:59:59.279 --> 06:59:59.680
For that.

1894
07:00:03.919 --> 07:00:15.479
Deper and deperlax cal.

1895
07:00:18.159 --> 07:00:34.479
So calm peace, for so very peace from your head

1896
07:00:35.119 --> 07:00:47.279
down to your ties. Such peace and comfort growing all

1897
07:00:48.639 --> 07:01:02.040
the time, Such peace and comfort spreading through your body

1898
07:01:02.479 --> 07:01:18.319
and mind deeper and deeper, such comforts, spreading and sinking

1899
07:01:18.680 --> 07:01:33.360
deeper into airy muscle your body, so that you feel amazing,

1900
07:01:36.360 --> 07:01:42.319
so laxed, so peace, so.

1901
07:01:47.119 --> 07:01:49.000
So last.

1902
07:01:52.479 --> 07:02:08.840
And peaceful, letting go. You're going to do a body scan,

1903
07:02:10.639 --> 07:02:17.000
focusing on firstly how you feel in your body, not

1904
07:02:17.159 --> 07:02:22.599
trying to change how you feel, not trying to relax,

1905
07:02:23.880 --> 07:02:28.840
not trying to move away from any discomfort or stress

1906
07:02:29.080 --> 07:02:36.520
or tension, just accepting, observing and accepting how you feel

1907
07:02:37.479 --> 07:02:42.400
in the different parts of your body, just allowing yourself

1908
07:02:43.799 --> 07:02:51.279
to be exactly as you are, to notice to get

1909
07:02:51.319 --> 07:02:59.880
in touch with how you actually feel in this moment.

1910
07:03:03.479 --> 07:03:14.599
I'm gonna start off by focusing on your hands. Just

1911
07:03:14.720 --> 07:03:22.680
be aware of your hands. I'd like you to move

1912
07:03:22.759 --> 07:03:27.959
your hands around, just maybe move your fingers a little bit.

1913
07:03:30.400 --> 07:03:36.560
I've been enclosing your hands very gently, just so that

1914
07:03:36.840 --> 07:03:44.599
you can gain in touch with how your hands and

1915
07:03:44.799 --> 07:04:05.759
your fingers feel, very very slow movements. Focusing now on

1916
07:04:05.959 --> 07:04:13.040
your feet, and if you can just do kind of

1917
07:04:13.040 --> 07:04:18.000
an equivalent with your feet is you've just done with

1918
07:04:18.159 --> 07:04:26.799
your hands, Maybe turn in your ankles, moving your feet around,

1919
07:04:28.799 --> 07:04:39.200
moving your toes gently, only very gently and very slowly,

1920
07:04:42.200 --> 07:04:57.599
noticing how your feet fell in this moment. Focusing now

1921
07:04:57.840 --> 07:05:05.040
on your eyes, I'd like you to just focus on

1922
07:05:05.159 --> 07:05:10.919
your eyelids. Maybe you can open and close your eyes

1923
07:05:11.119 --> 07:05:15.479
a couple of times to really get in touch with

1924
07:05:16.360 --> 07:05:21.040
how you feel. When you do close your eyes, the

1925
07:05:21.159 --> 07:05:27.400
muscle changes in your eyes when you do close them,

1926
07:05:30.240 --> 07:05:36.599
maybe raising your eyebrows. It stretches the tops of your eyes,

1927
07:05:39.840 --> 07:05:48.279
perhaps squinting your eyes, scrunching up your eyes just so

1928
07:05:48.439 --> 07:05:56.840
you can hear it. Again touch with all aspects of

1929
07:05:58.040 --> 07:06:01.720
how your eyes feel.

1930
07:06:04.200 --> 07:06:04.680
Right now.

1931
07:06:14.040 --> 07:06:19.840
Now focus in on your thighs, and you know it

1932
07:06:20.000 --> 07:06:26.279
just asks you to gently tense your thighs, just very

1933
07:06:27.759 --> 07:06:39.520
very gently, just enough so you can become more attuned

1934
07:06:41.119 --> 07:06:50.279
to the physical sensation of your upper legs, the front

1935
07:06:50.360 --> 07:06:58.040
of your thighs, and the backs of your thighs. Noticing

1936
07:07:00.240 --> 07:07:17.279
and observing how your thighs fear. Right now, moving your

1937
07:07:17.479 --> 07:07:25.799
focus to the back of your neck, just noticing the

1938
07:07:25.959 --> 07:07:32.080
back of your neck, the muscles, and of course they

1939
07:07:32.279 --> 07:07:36.759
lead to the side of your neck. They also lead

1940
07:07:37.119 --> 07:07:42.200
to the top of your back, which leads to your shoulders.

1941
07:07:43.840 --> 07:07:47.520
So as your focus on the back of your neck,

1942
07:07:49.479 --> 07:07:55.919
maybe you can move your head gently upwards as if

1943
07:07:55.959 --> 07:08:03.360
you're looking up. Maybe moving your head down as if

1944
07:08:03.439 --> 07:08:10.400
you were looking down. Perhaps moving your head side to side,

1945
07:08:11.520 --> 07:08:24.840
right to left bony very slowly and very gently. I'm

1946
07:08:24.919 --> 07:08:30.599
not trying to force anything. It has to be very

1947
07:08:32.959 --> 07:08:44.279
very gentle, just so you can be more in touch

1948
07:08:45.720 --> 07:08:57.000
with the feelings, with the sensations, physical sensations of how

1949
07:08:58.279 --> 07:09:13.799
back of your neck fields. Right now, as we now

1950
07:09:14.240 --> 07:09:22.560
focus on the tops of your arms, the parts where

1951
07:09:22.599 --> 07:09:27.200
your biceps and your triceps are between your elbow and

1952
07:09:27.279 --> 07:09:35.880
your shoulders. To focus on those parts, the tops of

1953
07:09:36.000 --> 07:09:43.360
your arms, you may like to just tense them, but

1954
07:09:44.080 --> 07:09:54.680
very very gently and slowly. See you're not straining or

1955
07:09:55.520 --> 07:10:05.599
put in any pressure whatsoever on your arms. It's just

1956
07:10:06.200 --> 07:10:14.919
soly you can gain more of a sense of how

1957
07:10:15.279 --> 07:10:26.720
your upper arms are feeling in this moment, and just

1958
07:10:27.040 --> 07:10:39.520
noticing as you gently, very gently and slowly tighten the

1959
07:10:39.720 --> 07:10:50.439
muscles and then let go. Notice how the tops of

1960
07:10:50.560 --> 07:11:09.080
your arms feel right now as a now focus on

1961
07:11:09.279 --> 07:11:16.799
your stomach, the area the lower abdomen area below your

1962
07:11:16.840 --> 07:11:26.599
bellygotton moving all the way down to your hips, just

1963
07:11:26.720 --> 07:11:37.200
a part of your grind. Maybe you're able to tense

1964
07:11:37.599 --> 07:11:49.799
these muscles in the area very very gently and slowly,

1965
07:11:55.439 --> 07:11:59.599
if that's a difficult thing to do, and maybe you

1966
07:11:59.680 --> 07:12:10.240
can just move your body pushing your stomach up, maybe

1967
07:12:10.400 --> 07:12:13.799
moving a little bit to the side using your hips,

1968
07:12:15.959 --> 07:12:24.119
just so you can get more in tune with how

1969
07:12:24.319 --> 07:12:43.319
your lower abdomen area is feeling in this moment. Just

1970
07:12:43.720 --> 07:13:05.959
noticing the physical sensations or your lower abdomen. As you

1971
07:13:06.200 --> 07:13:19.439
move your attention to your mouth, notice in your lips

1972
07:13:21.479 --> 07:13:29.919
and inside your mouth, your teeth, your guns, your tongue,

1973
07:13:39.520 --> 07:13:47.880
just noticing how your tongue and your mouth feels, and

1974
07:13:48.119 --> 07:13:55.479
it may help by moving your tongue around your mouth,

1975
07:13:57.000 --> 07:14:03.200
moving it to your left, maybe pressing it gently against

1976
07:14:04.759 --> 07:14:09.240
the side of your mouth, and then to the right,

1977
07:14:10.799 --> 07:14:17.880
gently to the side of your mouth, perhaps pressing up

1978
07:14:17.959 --> 07:14:24.159
against the top of your mouth, and then down gently

1979
07:14:26.119 --> 07:14:37.000
against the bottom of your mouth. Aways very slowly in

1980
07:14:37.119 --> 07:14:51.799
a very very gentle so that you can be aware

1981
07:14:57.119 --> 07:15:19.319
of how you feel in your mouth area. Now I'm

1982
07:15:19.400 --> 07:15:34.880
going to focus on your wrists, and I'm going to

1983
07:15:35.040 --> 07:15:43.880
ask you to maybe just routine your wrists by moving

1984
07:15:43.959 --> 07:15:54.400
your hands in a circular motion very gently and slowly,

1985
07:15:57.159 --> 07:16:16.959
just slowly, can feel the sensations that you are currently

1986
07:16:18.720 --> 07:16:33.599
eperiencing in your risks. Perhaps move in your hands up

1987
07:16:33.799 --> 07:16:59.000
and down again very very gently and slowly, very gentor

1988
07:17:03.240 --> 07:17:28.799
and slow as you now start to observe in lower back.

1989
07:17:34.439 --> 07:17:39.919
The bad part is just a bun of your hips

1990
07:17:44.360 --> 07:17:56.840
where your coxis are a whole area which also really

1991
07:17:57.040 --> 07:18:04.200
does include the science of your body because those muscles

1992
07:18:04.319 --> 07:18:15.000
are very much connected as those muscles also move into

1993
07:18:15.119 --> 07:18:23.680
your hip area connecting to your buttocks. The sides of

1994
07:18:23.799 --> 07:18:38.400
your hips, and if you're physically able to do so,

1995
07:18:40.639 --> 07:18:51.840
maybe you can very gently just move your body eviss slightly,

1996
07:18:54.159 --> 07:19:10.759
very slowly from side to side, just enough to gauge

1997
07:19:16.000 --> 07:19:29.319
how you feel in your low back. Perhaps it could

1998
07:19:29.439 --> 07:19:44.680
even move your hips gently up and down gently slowly

1999
07:19:47.919 --> 07:19:48.880
in order to.

2000
07:19:53.400 --> 07:19:54.919
Be in touch.

2001
07:19:57.279 --> 07:20:20.560
With the physical sense shs of your low back. As

2002
07:20:20.639 --> 07:20:27.919
we now live to your attention.

2003
07:20:31.360 --> 07:20:39.080
To your joel, that area for your chin, all the

2004
07:20:39.159 --> 07:20:42.880
way up to near where your ears are.

2005
07:20:46.080 --> 07:21:01.599
Oh, of your jaw, you can just yeah, it's okay

2006
07:21:01.759 --> 07:21:12.639
to do so. Gently open your mouth, not wide, no stretching,

2007
07:21:13.919 --> 07:21:27.560
just very gently and slowly opening your mouth thing closing

2008
07:21:27.680 --> 07:21:48.560
your mouth very gently and slowly, so you can be

2009
07:21:48.799 --> 07:21:58.840
in touch with how your jaw feels.

2010
07:22:01.799 --> 07:22:02.000
Now.

2011
07:22:28.680 --> 07:22:44.279
And I'll just sit down the chest areel. You don't

2012
07:22:44.479 --> 07:22:51.840
need to do anything to move your chest because it

2013
07:22:52.080 --> 07:23:06.279
moves every time you breathe. Move very gently and slowly

2014
07:23:08.680 --> 07:23:23.759
automatically with each strepp you take as you focus on

2015
07:23:26.319 --> 07:24:10.279
how your chest feels when you breathe. Move in your

2016
07:24:10.560 --> 07:24:25.279
focus to your forearms and your elbows. Maybe you're able

2017
07:24:25.720 --> 07:24:38.880
to very gently and slowly tense the muscles in your

2018
07:24:39.080 --> 07:24:49.040
forearms and when you do that, you can feel your

2019
07:24:49.200 --> 07:25:22.000
elbows as well, very gently and slowly, gently and softly,

2020
07:25:26.159 --> 07:26:05.080
I'm savy. Your forearms and dippers. No focus the rest

2021
07:26:05.200 --> 07:26:18.279
of your back, your upper back and the middle the

2022
07:26:18.599 --> 07:26:40.919
middle of your back again, this part of your body. News. Also,

2023
07:26:41.680 --> 07:26:52.759
every time you pray, you may not notice that. Usually

2024
07:26:58.040 --> 07:27:04.599
these you ser you offer back in the middle of

2025
07:27:04.799 --> 07:28:04.840
your back. You can really feel that gento ends moving

2026
07:28:05.040 --> 07:28:18.119
your focus into your hip area, your butties, your brain,

2027
07:28:20.799 --> 07:28:55.639
those muscles, and those bones in your midsection. Just noticing

2028
07:28:58.040 --> 07:29:03.000
how you're hips. Yes, feel.

2029
07:29:05.880 --> 07:29:06.759
Right now.

2030
07:29:14.080 --> 07:29:28.959
You can very very gently you love your hips, maybe

2031
07:29:29.479 --> 07:30:00.360
side to side very gently and say very can't okay,

2032
07:30:07.279 --> 07:30:08.159
sorft me.

2033
07:30:16.880 --> 07:30:16.919
No.

2034
07:30:22.680 --> 07:30:39.439
Everything starts to slow down, including the thoughts in your

2035
07:30:39.560 --> 07:30:51.319
mind and your mind itself just starts to gradually. It

2036
07:30:51.400 --> 07:30:57.880
doesn't have to be instant, but just gradually starting too.

2037
07:30:59.159 --> 07:31:07.959
It's almost like time is storing chin. It's a slower

2038
07:31:08.119 --> 07:31:16.000
pace to maybe what you're used to in your day

2039
07:31:16.040 --> 07:31:38.040
to day life. It's a slower movement of energy, very

2040
07:31:42.439 --> 07:31:50.880
small movements which make up the larger movements. This is

2041
07:31:50.959 --> 07:31:58.680
always the case. Now, when you move your hand, it

2042
07:31:58.840 --> 07:32:02.959
might seem like it's movement but it's lots of minute

2043
07:32:03.720 --> 07:32:14.799
different muscles moving in accordance with each other. And what

2044
07:32:15.159 --> 07:32:27.560
happens in this space that we're sharing is we move

2045
07:32:27.759 --> 07:32:48.439
from that big movement into those smaller movements. Starting to

2046
07:32:48.639 --> 07:32:59.680
focus on how your body feels, not just as a whole,

2047
07:33:01.040 --> 07:33:04.200
not just oh, I feel in this way. I'm feeling

2048
07:33:05.279 --> 07:33:11.240
stressed or tense, or I'm feeling relaxed and calm. I'm

2049
07:33:11.319 --> 07:33:18.360
feeling this way, I'm feeling that way. Starting to notice

2050
07:33:18.560 --> 07:33:30.759
that your body begins to present to you small feelings

2051
07:33:32.360 --> 07:33:49.599
around your body, small physical sensations in your legs, whether

2052
07:33:50.000 --> 07:34:02.799
pleasurable or not. Maybe resisting the temptation to label them

2053
07:34:05.720 --> 07:34:13.360
or to judge them those feelings, just thinking them, thinking

2054
07:34:13.360 --> 07:34:26.560
about them is just being neutral, just feelings, not being

2055
07:34:27.599 --> 07:34:37.919
particularly concerned, but just noticing what your body is telling you.

2056
07:34:45.720 --> 07:34:51.880
The feelings in your arms, instead of feeling the whole

2057
07:34:52.159 --> 07:35:01.520
of the arm, may be notice those individual feeling for

2058
07:35:01.520 --> 07:35:12.959
all those different muscles and the skin, the hairs of

2059
07:35:13.080 --> 07:35:18.840
your arms, all the internal parts of your arms, the veins,

2060
07:35:29.000 --> 07:35:38.119
the bones. Just being aware of maybe your elbow on

2061
07:35:38.240 --> 07:35:46.599
your right arm has a certain feeling, maybe your left

2062
07:35:46.720 --> 07:36:11.919
wrist also has its own individual physical sensation. What about

2063
07:36:12.000 --> 07:36:25.680
your forearm when your right arm, you're right forearm, there

2064
07:36:25.759 --> 07:36:31.959
may not be any particular feeling that you could even

2065
07:36:33.680 --> 07:36:40.759
give a name to, may not feel like anything other

2066
07:36:40.880 --> 07:36:51.360
than just a feeling. You know, it's there. The feelings

2067
07:36:51.400 --> 07:36:57.400
in your shoulders, perhaps your shoulders when you think about them,

2068
07:36:58.599 --> 07:37:02.919
kind of almost like there's the same, you know, the

2069
07:37:03.040 --> 07:37:07.840
same feeling. What it's like you both of your shoulders

2070
07:37:07.880 --> 07:37:20.799
are just one thing. Of course they're not. And when

2071
07:37:20.840 --> 07:37:26.159
you focus on your left shoulder and then on your

2072
07:37:26.319 --> 07:37:33.159
right shoulder, maybe find that you move the muscles a

2073
07:37:33.200 --> 07:37:45.400
little bit, maybe tense the muscles gently, noticing the difference

2074
07:37:48.560 --> 07:38:16.119
in each shoulder and your lower back, the left side

2075
07:38:16.279 --> 07:38:19.840
of your lower back and the right side of your

2076
07:38:19.919 --> 07:38:32.080
lower back of course that connection to your buttocks and

2077
07:38:32.240 --> 07:38:44.159
to your hips, and also moving up into the middle

2078
07:38:44.200 --> 07:38:57.880
of your back. And sometimes like right now, actually I

2079
07:38:58.000 --> 07:39:01.639
want to focus on their part. When I focused on

2080
07:39:01.720 --> 07:39:07.520
my buttocks and then I focused on the middle of

2081
07:39:07.599 --> 07:39:10.479
my back, it almost felt like the muscles in my

2082
07:39:10.639 --> 07:39:20.599
lower back were being stretched very gently, just stretched a

2083
07:39:20.680 --> 07:39:28.799
little bit, even though I wasn't doing anything to try

2084
07:39:29.119 --> 07:39:34.240
to stretch your lower back. It just seemed to happen.

2085
07:39:35.439 --> 07:39:53.040
The feeling of very gently stretching your lower back comes along.

2086
07:39:56.759 --> 07:40:20.080
I have feeling in your chest, just noticing what sensations

2087
07:40:21.680 --> 07:40:39.319
you are experiencing in your chest right now. And there's

2088
07:40:39.400 --> 07:40:43.599
so much of the chest. Obviously, there's the collar bone

2089
07:40:43.720 --> 07:40:50.520
leading to the chest. You've got the chest bone, You've

2090
07:40:50.520 --> 07:40:58.880
got the muscles in your chest. Of course, if you're female,

2091
07:40:59.520 --> 07:41:09.959
there's possibly the breasts. Your male you've got the different

2092
07:41:11.080 --> 07:41:15.319
well might not that different these days, but there may

2093
07:41:15.360 --> 07:41:23.799
be more muscles at the top of the chest, but

2094
07:41:23.959 --> 07:41:29.040
at the side underneath, it's pretty much the same. Whether

2095
07:41:29.040 --> 07:41:33.639
you're a man or a woman. There's muscles there, muscles

2096
07:41:33.720 --> 07:41:38.720
that stretch out to your back as well as breast

2097
07:41:38.799 --> 07:41:47.080
tissue which stretches and moves into your back. To just

2098
07:41:47.159 --> 07:42:06.720
being aware of your chest, being with whatever feeling there

2099
07:42:06.880 --> 07:42:26.919
is in your chest. When I noticed that, I focus

2100
07:42:27.040 --> 07:42:34.720
on my chest, I feel it in my back and

2101
07:42:34.799 --> 07:42:38.880
my upper back, and mean, I guess the obvious reason

2102
07:42:38.919 --> 07:42:48.919
would be because you know, I'll breathe in in and

2103
07:42:49.119 --> 07:42:52.720
it stretches my chest and my back at the same time.

2104
07:43:00.639 --> 07:43:15.919
It feels it feels okay, doesn't feel I got a

2105
07:43:15.959 --> 07:43:22.479
little bit of pain in my right chest, A little

2106
07:43:22.520 --> 07:43:25.639
bit not pain, but a little discomfort, maybe.

2107
07:43:27.119 --> 07:43:35.240
Stiffness possibly, I don't know. I notice my shoulders are

2108
07:43:35.279 --> 07:43:38.040
also wanting to.

2109
07:43:40.319 --> 07:43:45.000
Flex for some reason. I think that's probably part of

2110
07:43:45.200 --> 07:43:53.479
my upper back, that connection between my shoulders and my

2111
07:43:53.560 --> 07:43:59.119
other back. Because I can move my shoulders and stretch

2112
07:43:59.279 --> 07:44:06.720
the muscles in my back, moving the shoulders backwards or up,

2113
07:44:08.759 --> 07:44:15.119
which then moves I think it's the scapulous in your back.

2114
07:44:25.159 --> 07:44:32.840
It feels quite nice. Actually, a good thing about this

2115
07:44:33.159 --> 07:44:37.919
is you can, if you want to, you can just

2116
07:44:41.479 --> 07:44:53.159
flex or stimulate the various muscles in your body gently

2117
07:44:54.639 --> 07:44:58.080
in order to get more of a sense of how

2118
07:44:58.159 --> 07:45:13.040
they feel. And when you're relaxing and you do tense

2119
07:45:13.159 --> 07:45:17.080
and muscle and you let it go and you let

2120
07:45:17.119 --> 07:45:23.840
it relax, it relaxes way more.

2121
07:45:25.240 --> 07:45:35.240
Than it would normally, And you have to feel that

2122
07:45:35.360 --> 07:45:39.080
you're able to do that. There's no point in doing

2123
07:45:39.159 --> 07:45:40.119
it if there's.

2124
07:45:39.959 --> 07:45:48.720
An issue with the per part of your body. You

2125
07:45:48.880 --> 07:45:58.080
need to be gentle with yourself at all times when

2126
07:45:58.200 --> 07:46:17.119
relaxing deeply. It's important to be kind to yourself. As

2127
07:46:17.200 --> 07:46:26.240
you notice your mind. How much has your mind slowed

2128
07:46:26.279 --> 07:46:53.799
down since we started this recording, How come and peaceful

2129
07:46:55.400 --> 07:47:04.919
is your mind right now? We have nothing to think

2130
07:47:04.959 --> 07:47:15.000
about and just my voice to listen to. Because you know,

2131
07:47:15.520 --> 07:47:26.479
the intention behind this recording is relaxation. At the very least,

2132
07:47:28.080 --> 07:47:32.599
for you to feel more relaxed at the end of

2133
07:47:32.639 --> 07:47:40.880
the recording than you did at the beginning. At the

2134
07:47:41.080 --> 07:47:53.200
very least, your mind to slow down as your body

2135
07:47:53.919 --> 07:48:09.159
continues to relax, because that's what you want to happen.

2136
07:48:13.159 --> 07:48:31.560
That's what you expect to happen, a relaxation to fill

2137
07:48:34.159 --> 07:48:47.119
your body, maybe calm in your mind to the point

2138
07:48:47.319 --> 07:49:20.840
of boredom. When you start maybe to drift yah away, dresting,

2139
07:49:34.479 --> 07:49:44.119
it's almost as if you're moving further away from a

2140
07:49:44.279 --> 07:49:57.919
body in your mind, just leaving that there, kind of

2141
07:49:58.040 --> 07:50:02.959
liking it an escape. Odd in the spaceship a movie,

2142
07:50:03.759 --> 07:50:06.040
a space movie, you know when they get into a

2143
07:50:06.080 --> 07:50:12.840
little pard in it, since the man far away from

2144
07:50:12.919 --> 07:51:01.840
the spaceship save to dream and continue to relax. Drifting

2145
07:51:20.560 --> 07:51:53.319
so slow and be so so rare.

2146
07:52:06.360 --> 07:52:07.360
And peace.

2147
07:52:28.159 --> 07:52:42.680
And focusing on the feeling of those individual parts of

2148
07:52:42.799 --> 07:52:59.159
your body. That's a relaxing. One by one, you me

2149
07:53:01.159 --> 07:53:14.840
find that every now and then you realize that you

2150
07:53:15.000 --> 07:53:23.639
aren't listening to my voice because your mind started to

2151
07:53:23.880 --> 07:53:39.080
imagine something different, maybe started to almost move into some

2152
07:53:39.439 --> 07:53:47.840
kind of a dreamy state. And then you become aware

2153
07:53:48.040 --> 07:53:57.279
of my voice again. And even though you may want

2154
07:53:57.479 --> 07:54:02.400
to focus on my voice, you may also wish to

2155
07:54:04.919 --> 07:54:16.520
allow your mind to just drift naturally into that space

2156
07:54:16.799 --> 07:54:40.799
of comfort and safety. As you feel more comfort spreading

2157
07:54:41.159 --> 07:54:53.919
through your body like a warm blanket covering you gently,

2158
07:54:57.959 --> 07:55:16.040
keeping your body at just the perfect temperature. And even

2159
07:55:16.200 --> 07:55:27.680
if you can hear the background sounds, they just don't

2160
07:55:27.919 --> 07:55:45.119
seem to matter anymore. There's that sensor peace spreads through

2161
07:55:45.240 --> 07:55:58.840
your mind like a gentle grease, yet strong enough to

2162
07:55:59.080 --> 07:56:10.080
blow away all negativity, strong.

2163
07:56:09.919 --> 07:56:10.319
Enough to.

2164
07:56:13.759 --> 07:56:23.880
Remove from your mind any anxiety or stress that was

2165
07:56:24.080 --> 07:56:39.159
there before, and blow away any other thoughts or feelings

2166
07:56:39.560 --> 07:57:05.000
that just don't fit with the sense relaxation that is

2167
07:57:05.279 --> 07:57:30.599
feeling your body and your mind. Unless you focus on

2168
07:57:30.759 --> 07:57:37.159
your mind. The count down from ten down to one,

2169
07:57:38.560 --> 07:57:48.919
and with each number you hear, your mind will become

2170
07:57:55.000 --> 07:58:15.319
slightly more relaxed, just just lightly, from ten down to nine,

2171
07:58:16.119 --> 07:58:23.080
just a slight movement from nine down to eight, just

2172
07:58:23.159 --> 07:58:40.279
another small change in how you feel eight down to seven,

2173
07:58:43.040 --> 07:58:48.439
that feeling is a gap, almost like a gap that

2174
07:58:48.799 --> 07:58:58.479
starts to get wider, the gap between those feelings that

2175
07:58:58.680 --> 07:59:05.599
you used to have in your mind compared to the

2176
07:59:05.759 --> 07:59:13.279
feelings you have though growing now, feelings of comfort and

2177
07:59:13.560 --> 07:59:25.200
security and confidence, and the gap becomes wider. Eight down

2178
07:59:25.319 --> 07:59:32.799
to seven, seven down to six. When you get to five,

2179
07:59:35.159 --> 07:59:44.400
your mind will start to have a certain physical sensation,

2180
07:59:48.799 --> 07:59:54.520
most like there's a magnet outside of your head sucking

2181
07:59:55.439 --> 08:00:01.279
the tension and a stress and any remaining feelings that

2182
08:00:01.400 --> 08:00:06.599
you don't want, sucking them out through your skull.

2183
08:00:12.400 --> 08:00:13.959
And in down to four.

2184
08:00:15.720 --> 08:00:22.520
You can start to really experience that sense of not

2185
08:00:22.799 --> 08:00:32.959
just emptiness, but space, a place full of fresh air,

2186
08:00:38.000 --> 08:00:44.799
place where you can stretch. It's almost as if as

2187
08:00:44.880 --> 08:00:48.919
you go down to four and three, your mind is

2188
08:00:49.080 --> 08:01:03.680
expanding with this sense of peace and tranquility, growing it

2189
08:01:03.880 --> 08:01:11.639
moves down to when you get to one, your mind

2190
08:01:14.959 --> 08:01:28.040
just feels exactly how you want to feel, almost perfect feeling,

2191
08:01:33.880 --> 08:01:38.759
maybe a sensation that.

2192
08:01:40.360 --> 08:01:41.799
You'd like to keep.

2193
08:01:44.799 --> 08:01:55.599
A place that's safe, where nothing can affect you at all,

2194
08:02:07.319 --> 08:02:12.000
and you can stay in that that space of comfort

2195
08:02:12.119 --> 08:02:21.840
and confidence, confident in your own ability to create this

2196
08:02:22.759 --> 08:02:28.759
space and this feeling of comfort within your own mind

2197
08:02:30.360 --> 08:02:40.279
just by counting ten down to one. And this is

2198
08:02:40.400 --> 08:02:45.080
something that you can do yourself when you're on your own,

2199
08:02:49.959 --> 08:02:53.880
the time when you can maybe sit down, maybe just

2200
08:02:53.959 --> 08:03:06.040
for a few minutes, close eyes. It just counts slowly

2201
08:03:06.720 --> 08:03:19.880
from ten down to one and re experience these feelings

2202
08:03:21.479 --> 08:03:29.799
in your mind. And when you feel that way in

2203
08:03:29.959 --> 08:03:45.520
your mind, your body copies your mind, and that feeling

2204
08:03:45.720 --> 08:03:52.520
is spread through your spine and your nervous system into

2205
08:03:52.880 --> 08:04:05.639
every part of your body, travels through your bloodstream, heathing

2206
08:04:06.040 --> 08:04:25.919
and relaxing every particle of your existence. And we can

2207
08:04:27.360 --> 08:04:35.759
practice this a few times before the end of the recording,

2208
08:04:36.400 --> 08:04:42.240
and then you can practice on your own. But each

2209
08:04:42.520 --> 08:04:55.720
time you count for ten about one, the feelings of comfort, calmness,

2210
08:04:55.919 --> 08:05:14.360
and deep deep relaxation becomes stronger and deeper feeling your

2211
08:05:15.639 --> 08:05:24.840
mind and your brain with these positive chemicals, the spread

2212
08:05:25.200 --> 08:05:34.880
throughout your body, relaxing you so quickly, relaxing your whole

2213
08:05:35.159 --> 08:05:47.240
body and mind so very very easily, just by counting

2214
08:05:49.159 --> 08:05:53.080
ten down to one.

2215
08:05:58.080 --> 08:05:59.439
That's what we're gonna do now.

2216
08:06:00.319 --> 08:06:04.279
I'm going to count from ten down to one. I'd

2217
08:06:04.439 --> 08:06:08.759
like you to repeat the number after me. So when

2218
08:06:08.840 --> 08:06:17.400
I say ten, you can just repeat to yourself ten.

2219
08:06:23.000 --> 08:06:32.360
Just notice, be aware of how you feel in your

2220
08:06:32.520 --> 08:06:42.040
mind and your body. Then when I say nine, you

2221
08:06:42.159 --> 08:06:57.959
can repeat to yourself nine again, noticing the increase in

2222
08:06:58.159 --> 08:07:06.119
comfort and calmness in your mind and in your body.

2223
08:07:12.119 --> 08:07:21.560
The same when I say eight, I want I say seven, six,

2224
08:07:24.119 --> 08:07:38.439
when I say five, four, when I say three, two,

2225
08:07:42.799 --> 08:07:56.599
and lastly when I say one, can repeat that number. Now,

2226
08:07:56.720 --> 08:08:02.279
of course, when you do this on your own without

2227
08:08:02.400 --> 08:08:07.400
listening to me, you can say the numbers or whatever

2228
08:08:09.040 --> 08:08:17.479
speed that you feel is necessary for you, so you

2229
08:08:17.639 --> 08:08:23.400
can adapt. So if you feel you want to say

2230
08:08:23.520 --> 08:08:29.400
the numbers ten down to one faster than I do,

2231
08:08:31.159 --> 08:08:33.680
then you go ahead and do that. Or if you

2232
08:08:33.919 --> 08:08:37.880
feel when you do it yourself that you'd like to

2233
08:08:38.080 --> 08:08:46.479
have more more space between the numbers, maybe take a

2234
08:08:46.560 --> 08:08:53.360
lot longer to get from ten all the way down

2235
08:08:54.000 --> 08:08:59.720
to one, that's your choice.

2236
08:09:00.000 --> 08:09:00.799
I'll say it to day.

2237
08:09:10.759 --> 08:09:12.680
So I'm going to count from ten.

2238
08:09:12.680 --> 08:09:20.439
Down to one, and when I get to one.

2239
08:09:21.599 --> 08:09:27.119
That WOK. At the end of this recording, and let's

2240
08:09:27.159 --> 08:09:31.119
of course you're listening to music and the music will

2241
08:09:31.200 --> 08:11:16.479
continue ten nine, five, s.

2242
08:13:16.000 --> 08:13:55.959
U u u u u u u u.

2243
08:14:11.279 --> 08:15:02.319
Twenty nineteen eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven, ten,

2244
08:15:07.080 --> 08:15:57.439
nine eight, seven, six, five, four, three two one. Now

2245
08:15:57.520 --> 08:16:08.360
open eyes, noticing how you physically feel having counted down

2246
08:16:08.439 --> 08:16:16.360
from twenty to one, allowing stress and tension to lead

2247
08:16:16.479 --> 08:16:21.040
through your fingertips and your toes. And as you focus

2248
08:16:21.119 --> 08:16:26.119
on your fingertips, maybe they feel a little bit tingly,

2249
08:16:28.439 --> 08:16:32.959
which is I suppose quite an understanding considering the tension

2250
08:16:33.439 --> 08:16:43.680
has been exiting your body through your fingertips. So now

2251
08:16:43.720 --> 08:16:46.040
I'm going to count from twenty down to one again.

2252
08:16:46.520 --> 08:16:54.959
This time you're going to feel relief of tension and

2253
08:16:55.119 --> 08:17:06.040
stress in the anxiety that you may have leaving through

2254
08:17:06.080 --> 08:17:12.000
your stomach. Just leaving through your stomach, almost as if

2255
08:17:12.560 --> 08:17:19.000
it's just releasing. The hole of your stomach will naval

2256
08:17:20.479 --> 08:17:23.439
to just above your chest or below your chest, rather

2257
08:17:24.560 --> 08:17:27.840
so surrounding your belly by an area, the whole area.

2258
08:17:29.919 --> 08:17:34.520
You can feel the tension of your body wherever it's left,

2259
08:17:34.799 --> 08:17:40.080
just releasing from that area, and you may notice that

2260
08:17:40.240 --> 08:17:46.479
your stomach will become very relaxed as I countdown from

2261
08:17:46.560 --> 08:18:48.880
twenty down to one. Now twenty, nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

2262
08:18:53.639 --> 08:19:10.919
eight seven six my oh.

2263
08:19:14.720 --> 08:19:19.959
Three two.

2264
08:19:25.040 --> 08:19:32.200
What And you can open your eyes again if you choose,

2265
08:19:32.680 --> 08:19:36.439
but I can just keep them closed because it feels relaxing.

2266
08:19:38.759 --> 08:19:43.880
Just notice saying your stomach gels. Notice as your focus,

2267
08:19:44.119 --> 08:19:49.200
just do a little scan of your body's not to

2268
08:19:49.319 --> 08:19:58.720
say your body els, focusing up a body back, chest,

2269
08:19:59.040 --> 08:20:10.840
stomach lad exams and be just noticing. And you know,

2270
08:20:11.119 --> 08:20:16.680
you may start to feel more of a sense of tiredness,

2271
08:20:17.959 --> 08:20:23.119
which may be the reason listening to this recording, because

2272
08:20:23.279 --> 08:20:31.560
you would like to let go completely of everything and

2273
08:20:31.880 --> 08:20:48.919
dread mo into a nice, natural, calm, relaxing sleep. So

2274
08:20:49.119 --> 08:20:58.479
now we're going to focus on your forehead, and if

2275
08:20:58.520 --> 08:21:01.919
you choose, you can incorporate your eyes in this focus

2276
08:21:02.000 --> 08:21:08.520
as well. Your forehead and your eyes. It's that whole

2277
08:21:08.680 --> 08:21:13.560
area basically almost as if you were wearing a mask.

2278
08:21:13.400 --> 08:21:14.000
You know, like a.

2279
08:21:15.959 --> 08:21:21.360
I don't know, a Batman mask or something, or I'm

2280
08:21:21.439 --> 08:21:24.159
trying to fa zorro or something, you know, the kind

2281
08:21:24.159 --> 08:21:27.319
of mask that covers your eyes but also covers quite

2282
08:21:27.360 --> 08:21:33.400
a lot of the forehead. We're focusing on that area,

2283
08:21:33.919 --> 08:21:36.159
because that's the area that we're now going to release

2284
08:21:37.080 --> 08:21:42.639
tension and stress from your mind and your brain, from

2285
08:21:42.680 --> 08:21:46.880
your mind, and any tension that you may have remaining

2286
08:21:47.080 --> 08:21:52.400
your face, in your neck and your jaw, and your eyes,

2287
08:21:53.159 --> 08:21:59.000
and your forehead or your scalp. So basically any tension

2288
08:21:59.639 --> 08:22:04.520
within your head area, including your mind and your brain

2289
08:22:08.439 --> 08:22:12.959
that's going to be released through your forehead in your eyes.

2290
08:22:16.919 --> 08:22:20.680
As I count down again from twenty down to one

2291
08:22:23.159 --> 08:23:49.880
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four.

2292
08:23:53.840 --> 08:23:54.119
Three.

2293
08:24:03.599 --> 08:24:20.279
What noticing as you scan your face, jaw, your eyes,

2294
08:24:21.560 --> 08:24:30.560
the cheap bones, your ears, your forehead, your scalp, your neck,

2295
08:24:31.880 --> 08:24:34.360
the back of your neck, in the front of your neck,

2296
08:24:35.319 --> 08:24:37.959
the side of your neck, and your throat.

2297
08:24:39.159 --> 08:24:40.560
H h.

2298
08:24:43.919 --> 08:24:55.040
Noticing being aware of the comfort increased be in the relaxation,

2299
08:24:57.159 --> 08:25:02.040
not just in your head and neck and mind, also

2300
08:25:02.520 --> 08:25:12.000
the rest of your body. It is how loose and

2301
08:25:12.319 --> 08:25:16.000
calm you feel, and how easily.

2302
08:25:17.720 --> 08:25:19.279
It is to just let go.

2303
08:25:22.080 --> 08:25:38.439
Completely, let go completely, how easily.

2304
08:25:45.639 --> 08:25:48.720
So I'm going to do now, is I want to

2305
08:25:48.840 --> 08:25:56.560
focus on the top of your head, and we're going

2306
08:25:56.599 --> 08:26:05.439
to allow every asked piece of tension or stress that

2307
08:26:05.680 --> 08:26:12.000
might be lingering or hiding in your body or mind.

2308
08:26:12.400 --> 08:26:19.200
My head to just be sucked out on the top

2309
08:26:19.279 --> 08:26:29.479
of your head. At least it's yeah, I'm sucked out

2310
08:26:29.599 --> 08:26:30.759
into the clouds.

2311
08:26:33.279 --> 08:26:38.240
Imagine a people cloud of God your head almost like

2312
08:26:38.360 --> 08:26:41.599
a whirlpool, and this can suck.

2313
08:26:41.479 --> 08:26:45.680
That at tension now at the top of your head.

2314
08:26:47.799 --> 08:26:49.360
And just take it away.

2315
08:26:50.919 --> 08:26:51.520
The good.

2316
08:26:54.520 --> 08:26:58.279
To focus. Imagine an opening on the top of your

2317
08:26:58.400 --> 08:27:05.439
head with their tension, stress and any remaining issues maybe

2318
08:27:05.639 --> 08:27:08.000
worries of concerns.

2319
08:27:07.400 --> 08:27:11.159
That are no use to you. Now you can all

2320
08:27:11.319 --> 08:27:13.400
be sucked down at the top of my head.

2321
08:27:15.200 --> 08:27:21.159
I've taken away. As I count down again from twenty

2322
08:27:21.560 --> 08:28:08.720
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

2323
08:28:14.599 --> 08:29:00.000
thirteen to twelve even, ten, nine, eight, seven, six.

2324
08:29:04.240 --> 08:29:10.639
By four.

2325
08:29:14.439 --> 08:29:49.279
Three to wah breath, I'm noticing how you feel, how

2326
08:29:49.439 --> 08:29:57.720
relaxed and calm it physically and mentally feel right now

2327
08:30:03.360 --> 08:30:13.159
help peace or your mind feels. It feels so nice

2328
08:30:13.360 --> 08:30:19.880
to just let go, to give yourself some space to

2329
08:30:20.119 --> 08:30:31.919
breathe easily, to think calmly, just to take a break

2330
08:30:32.080 --> 08:30:40.439
from all that pointless worry concerns about things that you

2331
08:30:40.520 --> 08:30:50.560
don't need to think about right now, because this is

2332
08:30:50.799 --> 08:30:55.639
your time to let go. This is your space to

2333
08:30:55.919 --> 08:31:06.400
enjoy feeling deeply relaxed, peaceful in your mind, relaxed in

2334
08:31:06.520 --> 08:31:07.040
your body.

2335
08:31:10.200 --> 08:31:11.560
It can feel so.

2336
08:31:11.799 --> 08:31:21.279
Good, so nice to just not have to do anything,

2337
08:31:23.639 --> 08:31:32.560
to be able to really enjoy that serenity that comes

2338
08:31:34.319 --> 08:31:40.200
letting go completely, that peacefulness that comes with.

2339
08:31:46.919 --> 08:31:48.279
Being in this.

2340
08:31:50.080 --> 08:31:59.799
Peaceful space. And you can keep this sense of calm

2341
08:32:01.000 --> 08:32:02.000
for as long.

2342
08:32:01.880 --> 08:32:02.880
As you choose.

2343
08:32:10.919 --> 08:32:16.639
If you choose to drift on into a deep, healing,

2344
08:32:17.040 --> 08:32:18.439
natural sleep.

2345
08:32:19.360 --> 08:32:20.159
Then you can do that.

2346
08:32:23.840 --> 08:32:32.080
It's completely up to you, and you can keep this

2347
08:32:32.439 --> 08:32:38.919
feeling of calmness physically meaning your mind, as long as

2348
08:32:39.000 --> 08:32:56.200
you choose to feel completely relaxed, completely relaxed. I'd like

2349
08:32:56.319 --> 08:33:02.360
you to make up your mind that you're going to relax,

2350
08:33:10.959 --> 08:33:13.720
and I want to explore that with you. What it

2351
08:33:13.919 --> 08:33:21.240
feels like when you actually decide that you're going to relax,

2352
08:33:22.959 --> 08:33:29.520
not forcing yourself, but giving yourself that. Yes, it is

2353
08:33:29.599 --> 08:33:34.560
a command, really, isn't it. When you're telling yourself relax

2354
08:33:36.759 --> 08:33:42.040
in a gentle but firm way, that only you can

2355
08:33:42.159 --> 08:33:47.040
really tell yourself in that way. You can't really have

2356
08:33:47.159 --> 08:33:51.799
someone else saying to you, now it relax, relax, you know,

2357
08:33:52.799 --> 08:33:56.040
and it needs to be gentle. But you can't someone

2358
08:33:56.080 --> 08:34:03.080
else can't really have the same the same kind of

2359
08:34:03.720 --> 08:34:12.680
influence or power that you have over your own physicality,

2360
08:34:13.479 --> 08:34:23.159
over how you feel, because when you say it to yourself,

2361
08:34:24.439 --> 08:34:31.400
it means more. It's personal, and your brain and your

2362
08:34:31.840 --> 08:34:38.919
unconscious mind and your body listens to what you say. So,

2363
08:34:39.200 --> 08:34:43.000
for example, we'll test it out and do a little test.

2364
08:34:43.119 --> 08:34:46.479
I do you little tests along the way, and you

2365
08:34:46.599 --> 08:34:52.439
can get more of an idea of the force, the

2366
08:34:52.599 --> 08:34:59.560
positive force that you can have in creating the sense

2367
08:34:59.680 --> 08:35:03.599
of comfort and relaxation in your body and your mind

2368
08:35:04.799 --> 08:35:05.919
quite quickly.

2369
08:35:07.319 --> 08:35:08.240
Just by you.

2370
08:35:09.279 --> 08:35:18.799
Telling yourself to relax. So I'm going to start by

2371
08:35:19.479 --> 08:35:25.599
it's focus on your hands. To focus on your hands

2372
08:35:25.639 --> 08:35:30.520
and just tell your hands to relax, and just say relax.

2373
08:35:32.200 --> 08:35:33.119
As you focus on.

2374
08:35:33.159 --> 08:35:37.080
Your hands, you could say.

2375
08:35:37.520 --> 08:35:41.639
My hands are relaxed, or I want my hands to relax.

2376
08:35:43.639 --> 08:35:48.799
But I think if you actually do it directly by

2377
08:35:48.959 --> 08:35:54.400
focusing and imagining that your hands can hear what you're saying,

2378
08:35:54.560 --> 08:35:57.520
you know they've got little ears, which is a little weird.

2379
08:36:00.119 --> 08:36:10.520
So talking to your hands and just say relax, you know,

2380
08:36:10.680 --> 08:36:31.959
disin now your hands start to relax. Now focus on

2381
08:36:32.080 --> 08:36:36.119
your eyes and tell your eyes to relax. You just

2382
08:36:36.200 --> 08:36:41.040
say in the same word relax and find the right

2383
08:36:42.279 --> 08:36:49.000
tone for you. You know, I might say relax, but

2384
08:36:49.159 --> 08:36:57.400
you you might say relax or relax. You know, you

2385
08:36:57.560 --> 08:37:03.959
might say it differently to yourself, and that's important for

2386
08:37:04.119 --> 08:37:10.279
you to gauge what feels right for you. To just

2387
08:37:10.439 --> 08:37:15.400
tell your eyes to relax whilst focusing on your eyes,

2388
08:37:15.919 --> 08:37:20.599
your eyelids, the muscles around your eyes, your eyebrows, and

2389
08:37:20.840 --> 08:37:56.360
just tell your eyes directly relax now. Now, I just

2390
08:37:56.479 --> 08:38:06.639
did that myself. And sometimes you may feel that.

2391
08:38:06.720 --> 08:38:08.599
You need a bit more time.

2392
08:38:10.439 --> 08:38:13.840
For the different parts to relax, you know, because I

2393
08:38:13.919 --> 08:38:18.840
start talking again and maybe that part hasn't relaxed fully.

2394
08:38:19.799 --> 08:38:22.880
But what happened is that it would just continue to relax.

2395
08:38:22.599 --> 08:38:23.560
Even though I'm talking.

2396
08:38:25.200 --> 08:38:30.959
And that's happening with my eyes. Something else I noticed

2397
08:38:31.080 --> 08:38:35.720
is when I started focusing on my eyes, that actually

2398
08:38:36.520 --> 08:38:39.319
almost became They got worse before they got better in

2399
08:38:39.439 --> 08:38:43.240
a way. So I felt a degree of tension growing

2400
08:38:43.319 --> 08:38:49.040
in my eyes and then disappearing. So I think what

2401
08:38:49.200 --> 08:38:53.759
that was really is just me becoming more aware of

2402
08:38:54.080 --> 08:38:57.040
the tension that was already there.

2403
08:38:57.599 --> 08:39:02.200
But I wasn't. I wasn't folks on the people, so

2404
08:39:02.279 --> 08:39:03.000
I wasn't.

2405
08:39:02.880 --> 08:39:21.119
Really acknowledging it or really conscious to those feelings. Yeah,

2406
08:39:21.279 --> 08:39:24.720
my eyes is still continuing to relax, as well as

2407
08:39:24.759 --> 08:39:30.680
my hands. Actually, my hands have got a certain kind

2408
08:39:30.720 --> 08:39:36.759
of energy, like not buzzing, but I can kind of.

2409
08:39:39.159 --> 08:39:41.279
Fuel a degree with energy in my hands.

2410
08:39:44.520 --> 08:39:46.840
Maybe that's where the tension is being released.

2411
08:39:48.759 --> 08:39:49.919
Maybe that's the cause of that.

2412
08:39:57.319 --> 08:39:59.479
The next part, I think we should focus on the

2413
08:39:59.520 --> 08:40:02.360
back of the That's a part which is quite often

2414
08:40:04.400 --> 08:40:06.840
well for me, holds tension. I don't know about it

2415
08:40:06.880 --> 08:40:11.560
for yourself, but I think it's quite a standard place

2416
08:40:11.680 --> 08:40:18.400
where tension is sometimes held. So, and I'm doing it

2417
08:40:18.639 --> 08:40:21.240
exactly what you're doing as you do it as well,

2418
08:40:21.400 --> 08:40:25.319
So I'm telling my body parts to relax as well.

2419
08:40:26.119 --> 08:40:28.400
So if you tell your neck the back of your neck,

2420
08:40:28.919 --> 08:40:31.159
focus on the back of your neck and just say

2421
08:40:34.000 --> 08:40:38.520
relax in your own words, in your own tone, in

2422
08:40:38.639 --> 08:40:41.439
your own voice. You can say out loud, or you

2423
08:40:41.520 --> 08:40:46.439
can just say it to yourself internally. But you're focusing

2424
08:40:46.840 --> 08:40:49.959
and you're saying it literally to the.

2425
08:40:50.000 --> 08:40:52.759
Back of your neck, as if the back of your

2426
08:40:52.840 --> 08:40:59.759
neck can actually hear what you're seeing. So do that now,

2427
08:41:00.159 --> 08:41:05.119
say legs to bag your neck, and I'll do the same.

2428
08:41:43.919 --> 08:41:49.240
And what I noticed and you made that similar thing. Yes,

2429
08:41:49.959 --> 08:41:51.919
even those focusing.

2430
08:41:51.560 --> 08:41:59.639
On the back of the neck, other parts started to.

2431
08:42:02.639 --> 08:42:06.279
I don't know, showed themselves to me or maybe because

2432
08:42:06.279 --> 08:42:09.159
they want to be relaxed as well. But I started

2433
08:42:09.400 --> 08:42:13.479
noticing the feelings in my shoulders, attension in my shoulders

2434
08:42:13.759 --> 08:42:20.479
and in my upper back. Whether that was because my

2435
08:42:21.040 --> 08:42:24.919
back of my neck was saying and I'm pretty much okay,

2436
08:42:26.520 --> 08:42:35.919
it's the other parts that need attention, But my lobe,

2437
08:42:36.040 --> 08:42:39.919
my back of my neck is still relaxing. But I

2438
08:42:40.080 --> 08:42:46.840
just became more aware of other parts that needed attention. Now,

2439
08:42:46.959 --> 08:42:51.840
this might happen, and it's not. It doesn't mean that

2440
08:42:51.919 --> 08:42:52.880
it's going any wrong.

2441
08:42:53.000 --> 08:42:54.759
It just means you're.

2442
08:42:54.720 --> 08:42:58.200
Being notified of more places.

2443
08:42:59.400 --> 08:43:01.360
But also, who wants to feel relaxed.

2444
08:43:04.639 --> 08:43:07.560
So I'm going to focus on my upper.

2445
08:43:07.400 --> 08:43:12.360
Back So you can do the same, even if you

2446
08:43:12.439 --> 08:43:13.400
don't have any.

2447
08:43:14.799 --> 08:43:18.319
Feelings of tension that obvious in your upper back.

2448
08:43:20.080 --> 08:43:20.560
If you just.

2449
08:43:20.680 --> 08:43:25.560
Focus on your back and the whole area from the

2450
08:43:25.720 --> 08:43:30.560
shoulder blades down to the middle of your back and

2451
08:43:30.799 --> 08:43:35.040
your spine, and with me, it's more the shoulder blades

2452
08:43:35.319 --> 08:43:35.840
are more.

2453
08:43:40.560 --> 08:43:45.959
Yeah, that's the parts that really sort of giving me

2454
08:43:47.720 --> 08:43:48.360
the nod.

2455
08:43:49.959 --> 08:43:52.159
That you need to relax in the souls.

2456
08:43:51.799 --> 08:43:55.080
Going to ask that part to relax, and you can

2457
08:43:55.159 --> 08:43:55.639
do the same.

2458
08:43:55.720 --> 08:44:23.040
Now, relapsed upper back. There's something strange happened there, And

2459
08:44:23.200 --> 08:44:25.639
this often happens.

2460
08:44:25.680 --> 08:44:26.560
I've been doing this for.

2461
08:44:29.119 --> 08:44:35.319
For sixteen years or something, and often I'm one surprised

2462
08:44:36.200 --> 08:44:43.000
but amazed, really bad. There can be a feeling. So

2463
08:44:43.200 --> 08:44:45.759
when I was focusing on the back of my neck,

2464
08:44:46.639 --> 08:44:50.759
my upper back was starting to feel quite stressed and

2465
08:44:51.520 --> 08:44:57.040
in need of attention. As soon as I started talking

2466
08:44:57.279 --> 08:45:02.119
to you about my upper back and talking about, you know,

2467
08:45:02.639 --> 08:45:07.599
getting ready to ask the other bank to relax, why

2468
08:45:07.720 --> 08:45:13.360
the back already started to relax. It's almost as if

2469
08:45:13.400 --> 08:45:19.000
it doesn't need to hear the words, just needs attention,

2470
08:45:23.799 --> 08:45:35.119
just needs to be noticed. And that is something that

2471
08:45:35.439 --> 08:45:42.400
often happens in this type of situation, is when you

2472
08:45:42.680 --> 08:45:47.840
start to relax a couple of parts of your body,

2473
08:45:48.919 --> 08:45:53.680
as we've done with our hands, the eyes and the eyelids,

2474
08:45:55.520 --> 08:45:57.599
and now back of.

2475
08:45:57.639 --> 08:46:04.959
The neck, top of the back, at the back.

2476
08:46:06.279 --> 08:46:10.279
The rest of the body seems to just take notice

2477
08:46:13.000 --> 08:46:21.279
and decide in its own way to start relaxing. Other

2478
08:46:21.400 --> 08:46:31.279
parts of your body start to just become looser. I

2479
08:46:31.360 --> 08:46:34.040
suppose it's kind of like a bit of an avalanche,

2480
08:46:34.200 --> 08:46:38.959
you know, the little ball starts rolling and before you

2481
08:46:39.080 --> 08:46:42.080
know it, the whole of your body is completely relaxed

2482
08:46:42.119 --> 08:46:58.799
and can't And if you focus on your face, you

2483
08:46:58.959 --> 08:47:05.520
focus on your eye, is the eyelids, your eyebrows, and

2484
08:47:06.479 --> 08:47:15.040
the muscles around your eyes. Maybe you start to notice

2485
08:47:15.200 --> 08:47:21.880
that your forehead is more relaxed than it was. Maybe

2486
08:47:21.959 --> 08:47:27.560
your face is more relaxed. I would say my entire

2487
08:47:27.680 --> 08:47:42.520
face is a lot more relaxed than it was. So

2488
08:47:42.560 --> 08:47:48.279
we're going to focus now on your shoulders the game,

2489
08:47:48.479 --> 08:47:52.599
just like before. Just to your shoulders and.

2490
08:47:53.200 --> 08:47:54.560
You can do them with the digit.

2491
08:47:54.759 --> 08:47:56.880
You can do the right shoulder and the shoulder.

2492
08:47:58.439 --> 08:48:00.599
I just can't do both of the same time.

2493
08:48:02.639 --> 08:48:05.880
Just tell your shoulders as you focus on them in

2494
08:48:05.959 --> 08:48:12.119
your mind, focus on how you feel. Maybe you can

2495
08:48:12.439 --> 08:48:19.200
see them in your mind's eye. Just tell your shoulders

2496
08:48:22.959 --> 08:49:14.400
to relax as nice as they relax, but I don't notice.

2497
08:49:16.080 --> 08:49:22.840
I mean, especially with my back, is the connection between

2498
08:49:23.040 --> 08:49:33.680
the different parts, the back, the shoulders, the neck being

2499
08:49:33.759 --> 08:49:38.439
all connected and being such a large part of your body,

2500
08:49:41.439 --> 08:49:49.759
it's almost hard to separate them from each other. And

2501
08:49:49.959 --> 08:49:52.360
my lower back is starting to relax.

2502
08:49:52.000 --> 08:50:03.200
On the same maybe I'm going to and that could

2503
08:50:03.279 --> 08:50:04.119
be an issue.

2504
08:50:04.720 --> 08:50:11.520
Because we all go at different speeds. And the idea

2505
08:50:11.599 --> 08:50:14.279
at the beginning of this recording was for you to

2506
08:50:14.360 --> 08:50:29.840
be able to just say to yourself, relax without focusing

2507
08:50:30.000 --> 08:50:35.639
on any particular part of your body. Because when you

2508
08:50:35.799 --> 08:50:46.639
know that, turning your hands to relax and your hands relax,

2509
08:50:49.200 --> 08:50:55.880
you tell your eyelids and your eyes, the muscles around

2510
08:50:56.000 --> 08:51:05.439
your eyes and your eyebrows to relax, and they relax,

2511
08:51:11.279 --> 08:51:23.759
until the back of your neck to relax and relaxes,

2512
08:51:31.799 --> 08:51:33.240
until you up back.

2513
08:51:39.680 --> 08:51:40.919
To relax.

2514
08:51:50.159 --> 08:52:13.680
And do relaxes, until your s odice to relax, and

2515
08:52:13.880 --> 08:52:42.200
they relaxed. You told your hands to relax, they relaxed, and.

2516
08:52:42.279 --> 08:52:43.919
They continued.

2517
08:52:45.040 --> 08:52:56.520
To relax, and you told your eyelids, the muscles around

2518
08:52:56.560 --> 08:53:03.520
your eyes, your eyebrows to act. They relaxed.

2519
08:53:06.599 --> 08:53:17.520
And continued to relax, And you told at the back

2520
08:53:17.599 --> 08:53:20.639
of your neck. W this on the back of your

2521
08:53:20.759 --> 08:53:26.080
neck and told it to relax.

2522
08:53:30.400 --> 08:53:31.639
The relaxed.

2523
08:53:33.479 --> 08:53:36.560
And continued to relax.

2524
08:53:44.720 --> 08:53:53.040
And you told your wull be back to relax. The

2525
08:53:53.240 --> 08:54:10.439
relaxed and continued to relax. As with your shoulders, you

2526
08:54:10.599 --> 08:54:17.560
tell your shoulders to relax, and your shoulders relaxed and

2527
08:54:18.040 --> 08:54:24.959
continued to relax.

2528
08:54:30.639 --> 08:54:35.639
And it's not just that, it's.

2529
08:54:38.279 --> 08:54:42.680
That the rest of your body has also been listening

2530
08:54:44.360 --> 08:54:50.479
and no relaxation has been spreading. So from your eyes

2531
08:54:50.799 --> 08:54:58.000
to relaxation, spread to your forehead, around your face.

2532
08:54:57.959 --> 08:55:11.040
Into your skin, into your jaw, into.

2533
08:55:10.880 --> 08:55:12.840
The front and sides of your neck.

2534
08:55:14.279 --> 08:55:16.279
I want way down your chest.

2535
08:55:16.319 --> 08:55:26.119
And stomach, relaxed, hands and shoulders.

2536
08:55:28.119 --> 08:55:37.040
It up through your arms relaxing and full arms, your upper.

2537
08:55:37.000 --> 08:55:43.799
Arms, elbows, wrists, let you go.

2538
08:55:51.360 --> 08:55:52.479
With lower bank.

2539
08:55:55.560 --> 08:56:03.080
The hips that exploit. Just start to relax or continue

2540
08:56:04.360 --> 08:56:15.759
being more comfort spreading through your legs all the way

2541
08:56:15.880 --> 08:56:25.680
down to your ankles, the tops of your feet, the

2542
08:56:25.959 --> 08:56:26.959
side of your.

2543
08:56:26.919 --> 08:56:35.919
Feet, and the bottoms of your feet, relaxing.

2544
08:56:38.880 --> 08:56:39.959
Into your toes.

2545
08:56:43.759 --> 08:56:53.759
Each tone relaxing, cal please.

2546
08:57:06.119 --> 08:57:17.319
And if your body relaxes warmth, your mind becomes slower

2547
08:57:22.759 --> 08:57:23.880
and peaceful.

2548
08:57:31.400 --> 08:57:39.520
That's the point where if you choose to fall asleep,

2549
08:57:44.840 --> 08:57:47.479
it can easily do.

2550
08:57:47.639 --> 08:57:56.959
That, easily drift away.

2551
08:58:01.639 --> 08:58:04.000
Because there's nothing going on in your mind.

2552
08:58:07.720 --> 08:58:48.799
The brain is peaceful. The body contens derives with that

2553
08:58:49.080 --> 08:58:56.919
connection between your body. Relaxing the word you say to

2554
08:58:57.080 --> 08:59:10.840
yourself relates means that you don't need to focus on

2555
08:59:11.119 --> 08:59:15.680
just one part. You can just focus on.

2556
08:59:17.720 --> 08:59:19.400
The entire body.

2557
08:59:25.560 --> 08:59:28.000
Saying the powerful word.

2558
08:59:32.159 --> 08:59:52.520
Rights. And there's a dudes, a mini sensations of comfort

2559
08:59:54.360 --> 09:00:09.159
spreading throughout your body, listening and calming and eating.

2560
09:00:12.680 --> 09:00:18.560
Every palm to your body, eating.

2561
09:00:23.639 --> 09:00:41.799
Last. So all you need to do from now on

2562
09:00:42.159 --> 09:01:03.200
is just telling yourself, riss, did you complete.

2563
09:01:23.319 --> 09:03:20.040
Starting now the number twenty nineteen eighteen seventeen six four, Ye.

2564
09:03:53.799 --> 09:03:54.360
You well.

2565
09:05:00.279 --> 09:11:28.160
Attatatatatatatatatatatatatatatatatatt sattatatas.

2566
09:12:24.360 --> 09:15:32.199
By one. So counted down from ten to one, ten

2567
09:15:34.120 --> 09:16:03.319
nine eight seven, six five four three two one. And

2568
09:16:03.519 --> 09:16:06.879
maybe that was a bit too quick in order to relax.

2569
09:16:08.120 --> 09:16:14.400
Maybe it's too fast for you to notice the calming

2570
09:16:14.639 --> 09:16:21.519
of your body, maybe even a little bit of pressure there,

2571
09:16:21.680 --> 09:16:25.160
Like you'll count it down from ten to one, would

2572
09:16:25.160 --> 09:16:28.599
you expect me to do man, expect me to stick

2573
09:16:28.599 --> 09:16:38.120
all with floppy just because you're counting down. If you

2574
09:16:38.239 --> 09:16:42.000
try it again, but this time, I'll go this slower

2575
09:16:44.239 --> 09:16:49.120
this time, and you focus on the whole of your

2576
09:16:49.160 --> 09:16:57.480
body before we focus on your legs. Just notice how

2577
09:16:57.639 --> 09:17:12.120
your body does stopped to feel more relaxed. Every number

2578
09:17:13.160 --> 09:18:04.360
that I countdown ten nine, at eight, seven, six, five, four,

2579
09:18:11.760 --> 09:19:03.239
three on, I just notice how how you feel, generally,

2580
09:19:03.680 --> 09:19:15.000
how your body feels. It's not necessarily even about yeah,

2581
09:19:17.559 --> 09:19:24.800
counting down from ten to one. It's that space that

2582
09:19:24.919 --> 09:19:43.639
you have, that space between being active physically or mentally,

2583
09:19:45.000 --> 09:19:52.720
just you know, sitting or lying down, just being there,

2584
09:19:53.480 --> 09:19:58.919
not doing anything, not saying anything, not deeding to think

2585
09:19:59.040 --> 09:20:04.919
about anything. So it opens up a space, you know,

2586
09:20:05.080 --> 09:20:14.440
the bit of the space, the gap. And the more

2587
09:20:15.720 --> 09:20:18.959
I camped down from the tent to work, the bigger

2588
09:20:19.040 --> 09:20:28.120
that gap becomes. So there's that gap of calmness, of

2589
09:20:28.279 --> 09:20:43.720
comfort and relaxation. It's a nice feeling, and it moves

2590
09:20:45.279 --> 09:20:55.199
those stresses or discomforts physically or emotionally, moves them away.

2591
09:21:02.000 --> 09:21:03.000
Allows you.

2592
09:21:05.639 --> 09:21:06.199
To just.

2593
09:21:09.160 --> 09:21:15.480
Slow down and someone to count again from ten down

2594
09:21:15.559 --> 09:21:25.519
to one, and notice that gap widening. The gap, and

2595
09:21:25.639 --> 09:21:30.080
this it widens. It's almost like that the stress and

2596
09:21:30.199 --> 09:21:47.800
attention falls into the gap. It gives you that distance,

2597
09:21:49.839 --> 09:23:12.480
that space. Now ten nine, eight, seven, six, five four three.

2598
09:24:02.400 --> 09:24:05.800
What do you do now?

2599
09:24:18.519 --> 09:24:30.480
Can you notice? Do you feel in calmer? Do you

2600
09:24:30.720 --> 09:24:34.760
feeling more relaxed?

2601
09:24:57.239 --> 09:25:01.599
As we now focus on your licks, just your legs.

2602
09:25:17.599 --> 09:25:22.440
You're just gonna start with focusing one of your thighs.

2603
09:25:37.279 --> 09:25:41.760
Of course, it's not the most exciting thing to be doing.

2604
09:25:42.360 --> 09:25:48.720
Because I'm sure like most of your body is not.

2605
09:25:48.760 --> 09:25:50.360
I'm not going on the way now.

2606
09:25:59.279 --> 09:26:05.559
Just focus on the hole of your thighs, the tops

2607
09:26:05.599 --> 09:26:11.800
of your thighs, the sides of your thighs, the bottoms of.

2608
09:26:11.879 --> 09:26:16.199
Your thighs, the outer thighs and inner thighs.

2609
09:26:18.440 --> 09:26:20.279
Basically the hole of your thigh.

2610
09:26:20.199 --> 09:26:28.919
That leads into your hip and then goes down to

2611
09:26:29.160 --> 09:26:43.199
your knee joints. Now, this is a big area. It's

2612
09:26:43.199 --> 09:26:44.400
a very heavy.

2613
09:26:44.199 --> 09:26:50.959
Area based wrong probably the strongest muscles in your body

2614
09:26:51.599 --> 09:26:52.559
and in your thighs.

2615
09:27:02.760 --> 09:27:03.599
I don't think we.

2616
09:27:05.400 --> 09:27:08.639
Perhaps give enough.

2617
09:27:08.559 --> 09:27:11.199
Attention to advise.

2618
09:27:17.199 --> 09:27:19.959
Perhaps we think they.

2619
09:27:19.919 --> 09:27:24.959
Could knowledge how important anthis are.

2620
09:27:27.919 --> 09:27:44.720
To our lives, how much they actually do to us

2621
09:27:48.599 --> 09:27:59.279
alter our lives and it may seem is that really weird?

2622
09:28:02.360 --> 09:28:08.480
I think that all of our body parts, especially advice,

2623
09:28:09.480 --> 09:28:10.879
needs some TLC.

2624
09:28:14.239 --> 09:28:27.480
I did love shame that nicely. Thank you.

2625
09:28:30.559 --> 09:28:36.120
Gratitude for what adviies do for us.

2626
09:28:42.720 --> 09:28:46.160
I don't know. This may sound a strange.

2627
09:28:47.919 --> 09:28:48.720
And they need to think.

2628
09:28:49.160 --> 09:28:52.080
Why am I surely how should be able in the

2629
09:28:52.160 --> 09:29:00.599
garden and hugging a tree or something. Oh, it's hard

2630
09:29:00.639 --> 09:29:03.839
to set a microphone up on a tree. That's why

2631
09:29:03.839 --> 09:29:06.120
I'm doing this in draws. Otherwise I would be upside

2632
09:29:06.440 --> 09:29:09.680
in a tree. Now I can't see the television from

2633
09:29:09.680 --> 09:29:20.800
the tree. You move down to your knees, getting such

2634
09:29:20.839 --> 09:29:30.400
an important part, and I think we don't necessarily I'll

2635
09:29:30.440 --> 09:29:37.959
speak for myself here. I don't necessarily appreciate all that

2636
09:29:38.080 --> 09:29:42.919
one needs to do for me until I have a

2637
09:29:43.040 --> 09:29:48.599
problem with my me. It's occasionally either may I bash

2638
09:29:48.680 --> 09:29:54.720
it or it's aching for some reason. It's then that

2639
09:29:54.879 --> 09:29:56.199
I realize.

2640
09:29:56.800 --> 09:29:57.959
How much it does.

2641
09:29:59.599 --> 09:30:03.800
You know, then, if I've been able to use my legs.

2642
09:30:05.319 --> 09:30:13.000
Without a kind of physical discontent, is a beautiful thing

2643
09:30:14.559 --> 09:30:20.839
that's possibly not appreciated until it's temporarily removed.

2644
09:30:22.000 --> 09:30:29.239
You know, that's confident, but as you focus on your these.

2645
09:30:31.160 --> 09:30:36.639
Regardless of how your needs and feel, you can have

2646
09:30:36.760 --> 09:30:40.440
better sense of gratitude.

2647
09:30:41.239 --> 09:30:44.239
And love to your needs for all they do to you.

2648
09:30:54.879 --> 09:30:58.919
We can still have that attention and advise. You can

2649
09:30:59.080 --> 09:31:04.839
notice how you buy is feel. Maybe you notice that

2650
09:31:05.160 --> 09:31:23.879
they are relaxing more deeply if you focus now on

2651
09:31:24.000 --> 09:31:28.559
the bottoms of your lex, the things in your card bottles,

2652
09:31:29.040 --> 09:31:34.599
the finals between these and think.

2653
09:31:35.959 --> 09:31:36.559
Incorporate.

2654
09:31:36.639 --> 09:31:41.800
And of course your ankles s wanted.

2655
09:31:47.160 --> 09:31:52.040
Anyone's head, even like the slightest sprain.

2656
09:31:51.720 --> 09:31:54.480
Of an ankle, and knows hell.

2657
09:31:56.000 --> 09:31:59.879
How much we take how are in course of the crime.

2658
09:32:00.040 --> 09:32:08.000
And it's kind of strange in a way when you

2659
09:32:08.080 --> 09:32:12.760
think that, you know, it's logically our.

2660
09:32:12.680 --> 09:32:15.519
Wrists are a lot of femer than the rest of

2661
09:32:15.599 --> 09:32:20.279
our arms, which is okay, it doesn't I can't see

2662
09:32:20.279 --> 09:32:26.279
anything that you know, just picking stuff up my ankles

2663
09:32:28.120 --> 09:32:31.559
so much demail than the rest of our legs.

2664
09:32:38.000 --> 09:32:41.959
And from that physics perspective, logical.

2665
09:32:41.720 --> 09:32:45.800
Even it doesn't really make sense that all this weight

2666
09:32:47.480 --> 09:32:54.440
would ultimately be resting on your ankles then legal to

2667
09:32:54.519 --> 09:33:03.440
your feet in the area in bad.

2668
09:33:07.040 --> 09:33:09.360
Yeah, it does so much great work.

2669
09:33:11.319 --> 09:33:20.800
Supports us, supports our body for a lifetime, helps us

2670
09:33:21.519 --> 09:33:30.440
to balance, helps you to get around and do my

2671
09:33:30.639 --> 09:33:44.959
while there's the cold musters. Of course, when I was younger,

2672
09:33:45.360 --> 09:33:48.480
I couldn't see the point in calf muscles. I didn't

2673
09:33:48.480 --> 09:33:53.760
seem to do anything. Okay, if they looked around on tiptoes,

2674
09:33:54.639 --> 09:33:56.559
then my clof usters get some work.

2675
09:33:58.080 --> 09:33:59.279
Of course that's not true.

2676
09:33:59.400 --> 09:34:03.959
You can't sols of being used whenever we use our legs,

2677
09:34:09.599 --> 09:34:22.160
and you should dare to protect with all legs, shape

2678
09:34:22.199 --> 09:34:26.919
them away the most as a protector for the bone,

2679
09:34:34.559 --> 09:34:38.199
leading of course to your ankles.

2680
09:34:41.040 --> 09:34:41.720
And your feet.

2681
09:34:46.639 --> 09:34:48.120
We're going to focus on your fink.

2682
09:34:48.199 --> 09:34:55.360
I'm going to focus on legs. I realized now I've

2683
09:34:55.480 --> 09:34:59.599
mentioned your feet, it would be and s problem anyway,

2684
09:35:00.160 --> 09:35:08.279
so maybe it'll shoot focus on You can have tons

2685
09:35:10.519 --> 09:35:14.160
the same issue. Have you a fies in your wayness?

2686
09:35:15.040 --> 09:35:18.440
Even though we have a bee focusing on your flies

2687
09:35:18.879 --> 09:35:33.160
with few words, both on your ankles, it's doll that sensational.

2688
09:35:35.800 --> 09:35:36.239
Kind of that.

2689
09:35:39.000 --> 09:35:50.959
In your bios How is that moms of energy because

2690
09:35:51.000 --> 09:35:57.959
it dies all lots of different sensations. Of course, there's

2691
09:35:58.000 --> 09:36:03.000
the muscles, be strong muscles and you can can out

2692
09:36:03.080 --> 09:36:16.680
byes with the skin on the outside of the lines

2693
09:36:17.680 --> 09:36:19.319
as in the outside.

2694
09:36:20.480 --> 09:36:22.680
Who is about peop do?

2695
09:36:23.720 --> 09:36:41.160
Sensitive, sensitive to the town, sensitive to take an inside

2696
09:36:41.279 --> 09:36:49.400
your thine times days the muscles looking like this, dar,

2697
09:36:51.800 --> 09:36:54.879
all this stuff inside.

2698
09:36:54.120 --> 09:36:54.839
Of your eyes.

2699
09:36:59.519 --> 09:37:02.400
There's some times it would be nice if you could

2700
09:37:02.400 --> 09:37:10.480
actually put your fingers inside your finds and message the

2701
09:37:10.599 --> 09:37:12.080
message outside.

2702
09:37:13.959 --> 09:37:17.519
Let's get deep into the muscles to be able.

2703
09:37:17.400 --> 09:37:22.959
To just a mess silence inside your buys. Message does

2704
09:37:24.279 --> 09:37:31.559
me that's as.

2705
09:37:34.919 --> 09:37:36.879
Mm hmm, fins.

2706
09:37:40.559 --> 09:37:42.000
M down.

2707
09:37:43.800 --> 09:37:48.000
Messide you inside your means. It's a message of.

2708
09:37:51.400 --> 09:37:53.839
Inger's good.

2709
09:37:56.319 --> 09:37:59.760
M mm hmm.

2710
09:38:05.440 --> 09:38:06.720
What's the back.

2711
09:38:09.279 --> 09:38:10.440
In s peace?

2712
09:38:14.919 --> 09:38:25.400
He sens mm hm that Anne, that might be, it's not.

2713
09:38:29.319 --> 09:38:39.919
It's the picts much a part.

2714
09:38:41.639 --> 09:38:54.919
Is sensitive to protected by the mates.

2715
09:39:04.559 --> 09:39:21.760
In get pass the time.

2716
09:39:23.480 --> 09:40:16.680
It's time, That's what